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Egg Muffin Cups

Fly Feet Running - 21 Day Challenge Recipe

Ingredients - makes 12

1 T olive oil
1 cup red pepper measured after chopping
1 cup green pepper measured after chopping
1 cup yellow onion measured after chopping
2 cups baby spinach - roughly chopped measured/packed before chopping
1 cup mushrooms measured before chopping
2 cloves garlic minced
salt to taste
4 whole eggs
4 egg whites
hot sauce optional for drizzling on top

Directions

  1. Preheat oven to 350°
  2. Grease a standard 12-slot muffin pan with cooking spray and set aside
  3. Heat a large non stick skillet over medium heat
  4. Once hot, add in oil, red pepper, green pepper, and onion
  5. Saute 5-7 minutes, or until peppers are tender
  6. Add in spinach and mushrooms and cook for an additional 2 minutes
  7. In the last 30 seconds, add in minced garlic
  8. Season with salt and remove from heat
  9. Crack eggs/egg whites into a large 4 cup measuring cup and whisk together
  10. Stir in cooked veggies
  11. Pour the egg/veggie mixture evenly into the prepared muffin pan
  12. Bake for 15 minutes, or until the tops are firm to the touch and eggs are cooked.
  13. Cool slightly and serve immediately!

Leftovers can be stored in an airtight container in the fridge for about 4 days. 

Fluffy Coconut Flour Pancakes

Fly Feet Running - 21 Day Challenge Recipe

Ingredients - makes 8

4 eggs
¼ cup milk
3 Ts coconut oil (melted)
¼ cup coconut flour
1 T maple syrup or raw honey
¼ tsp baking powder
¼ tsp sea salt

Directions

  1. Melt coconut oil in a small saucepan over low heat just until it became a liquid. After letting it cool a minute or two, then add it to the wet ingredients.
  2. In a large bowl, whisk eggs, milk and oil until combined. In a separate medium bowl, whisk coconut flour, sugar, baking powder and salt until well blended. 
  3. Add dry ingredients to wet ingredients; stir with a fork until well combined and no lumps remain.
  4. Heat a griddle or large skillet over medium heat. Grease griddle or skillet with oil or butter.
  5. Drop a scant ¼ cup of batter for each cake onto hot griddle.
  6. Cook 3-4 minutes until small bubbles begin to form on top, then flip. Cook on other side 1-2 minutes, until cooked through.

Serve warm with your favorite pancake toppings.

Sweet Potato Sausage Hash

Fly Feet Running - 21 Day Challenge Recipe

Ingredients - makes 2-4

Coconut Oil
½ Yellow Onion
1-2lbs ground beef
2-4 Eggs

Seasoning for Beef

2 tsps parsley
2 tsps Italian seasoning
1 T minced garlic
1 tsp minced onions
½ tsp sage
1 ½ tsps black pepper
½ tsp paprika
1 tsp red pepper flakes
2 tsps salt

Directions

  1. Peel and grate sweet potatoes
  2. Saute chopped onion and sweet potatoes together until soft
  3. Brown meat with seasoning
  4. Mix hash and meat together
  5. Fry eggs (best if the yoke is at least a little runny!)
  6. Serve the egg over the bed of the sausage hash

 

tip: If needing an extra boost, its yummy with some avocado on top!

Morning Coconut Breakfast Bars

Fly Feet Running - 21 Day Challenge Recipes

Ingredients

½ cup cashews
½ cup shredded coconut
1 ripe banana
1 tsp vanilla Pinch of salt

 

Directions

  1. Preheat your oven to or 350°
  2. Line a mini loaf pan with baking paper overhanging the sides for easy removal
  3. Place ingredients into your blender or food processor and blend until very well combined.
  4. Pour mixture into your loaf pan and smooth over the top.
  5. Bake for 25 minutes or until golden around the edges and an inserted skewer comes out cleanly.
  6. Allow to cool, chop into bars and enjoy!

Grain Free Granola

Ingredients

1 ½ cups sliced almonds
1 ½ cups coconut flakes
1 cup pecans
1 cup hazelnuts
1 cup dried cherries (or other dried fruit)
½ cup fresh medjool dates
½ cup coconut oil, melted
⅓ cup maple syrup
2 tsp cinnamon 

 

Directions

  1. Preheat your oven to 275° and line a rimmed baking sheet with parchment paper
  2. In the food processor, grind the pecans & hazelnuts into a fine meal
  3. Coarsely chop coconut flakes and dates. Add to a large bowl along with the pecan/hazelnut meal, dried cherries and sliced almonds
  4. In a small bowl, combine the melted coconut oil, cinnamon and maple syrup. Whisk until well mixed
  5. Pour the wet ingredients over the dry & stir until everything is coated
  6. Spread onto baking sheet in a single layer
  7. Bake for 1 hour, stirring every 15 to 20 minutes so that it doesn’t burn
  8. Cool on a wire rack & enjoy with your favorite white milk-like liquid

Creamy Thai Carrot Soup with Basil

Fly Feet Running - 21 Day Challenge Recipe

Ingredients - serves 4

½ large yellow onion, chopped
3 cloves garlic, diced
1 T Coconut or Olive Oil
1 pound carrots, scrubbed (or peeled) and chopped (~4 cups)
Salt and Pepper
2 cups Veggie Stock
2 cups water
⅓ cup sunflower butter
2 tsp chili garlic sauce

Toppings

Fresh basil, cilantro, or mint
coconut milk
agave nectar
Sriracha hot sauce

Directions

  1. Heat a large pot over medium heat add coconut oil, diced onion and garlic. 
  2. Add carrots and cook for 5 minutes
  3. Season with a healthy pinch of salt and pepper, and stir in veggie stock and water
  4. Bring to a low boil, then reduce heat to a simmer
  5. Cover and cook for 20 minutes, or until veggies are tender (test by cutting a larger piece of carrot in half – it should cut with ease)
  6. Transfer to a blender (or use an immersion blender) and blend until smooth and creamy
  7. Add peanut butter and chili garlic sauce to the blender and blend to combine, using a ‘puree’ or ‘liquify’ setting if you have it
  8. Taste and adjust seasonings as needed. For a touch of added sweetness, add a T or so of brown sugar or agave nectar
  9. Add more chili garlic sauce for more heat
  10. Serve immediately with fresh basil or herbs of choice. A drizzle of coconut milk will add a creamy, sweet touch. Serve with sriracha for extra heat

Salmon Cakes

Fly Feet Running - 21 Day Challenge Recipe

Ingredients - makes 3-4

12 oz (wild-caught) boneless, skinless salmon meat (can be fresh or canned)
2 eggs, beaten
3 T minced white onions
2 tsp mustard
1-2 tsp coconut flour
¼ cup coconut oil or grass-fed butter
1-2 cloves of garlic, minced
Salt & pepper to taste

Directions

  1. Combine salmon meat, eggs, onions, garlic, salt, pepper & mustard in a mixing bowl
  2. Add in coconut flour as necessary to bind the mixture so you can form it into sturdy patties
  3. In a large frying pan over medium heat, place 1-2 tbsp of your cooking fat
  4. Form your salmon mixture into 3-4 equally sized patties & place them in the pan
  5. Brown them on one side (5-7 minutes), then flip & cook until cooked through
  6. These can be stored in an airtight container in the fridge for a few days

Chicken Chowder

Ingredients

½ tsp salt
½ tsp cumin
¼ tsp paprika
⅛ tsp cayenne
1 pound chicken thighs (boneless)
1 quart chicken or vegetable broth
2 medium sweet potatoes, 1-inch cubed
1 head broccoli cut into 1-inch pieces (save stems)
2 cloves garlic, minced
1 jalapeno, finely diced (optional)
1 14.5-oz. can coconut milk
1 Tbsp fresh cilantro, minced
1 lime, juiced
½ small red onion, finely chopped

Directions

  1. Preheat over to 350°. 
  2. Mix the salt, cumin, paprika and cayenne in a small bowl. Season the chicken thighs evenly with the spice mixture. 
  3. Place the chicken in a baking pan and roast for 20 minutes. 
  4. Remove the chicken from the oven and let it rest for 5 minutes on a cutting board. Cut the chicken into 1-inch cubes. 

 

While the chicken is roasting...

  1. Add the broth to a medium-sized pot and bring to a boil
  2. Add the sweet potatoes. Cook about 10 miutes over high heat until the sweet potatoes are fork-tender
  3. Remove the sweet potatoes from the broth with a slotted spoon and set them aside. 
  4. Add the broccoli stems, garlic, and jalapeno (if you want the extra kick) to the broth. Reduce the heat to medium-high and boil for 15 minutes. 
  5. Add the broccoli florets and coconut milk, and continue to boil until the broccoli is very tender, about 5 minutes. Remove the pot from the heat.
  6. Transfer the broth and vegetables from the pot to a food processor or blender and blend until smooth. 
  7. Place the blended mixture back into the pot and add the coked chicken, sweet potatoes, and cilantro. Return the pot to medium heat, stir well, and cook for 2-3 minutes to reheat the chicken and sweet potatoes. 
  8. Garnish the chowder with the fresh, lime juice and finely chopped red onion. Serve immediately.

 

Shrimp Fried “Rice”

Fly Feet Running - 21 Day Challenge Recipe

Ingredients

1 T coconut oil
1 cup white onion, finely chopped
2 cloves garlic, minced
8 oz. shrimp, peeled and deveined
1 medium carrot, chopped
½ cup peas
¼ cup red bell pepper, chopped
2 cups cooked cauliflower rice
2 eggs, beaten
Salt and pepper, to taste

Cauliflower Rice Ingredients

1 large head cauliflower
3 T ghee or clarified butter
½ onion, finely chopped
1 carrot, peeled and hopped
2 cloves garlic, minced
½ cup chicken broth
1 T minced cilantro
½ tsp salt

irections

Make the cauliflower rice

  1. Place half the cauliflower florets in a food processor and pulse into a rice-like consistency 15 to 20 pulses. Repeat to rice the remaining florets
  2. In a large skillet, melt the ghee over medium heat. When the ghee is hot, add the onion and carrot and cook, stirring, until the onion is translucent, 2 to 3 minutes.  Stir in the garlic and cook until the garlic is aromatic, about 1 minute.
  3. Add the riced cauliflower to the skillet and mix thoroughly with the rest of the vegetables.  Add the chicken broth, cover the pan with a lid, and steam until you’ve arrived at a rice-like consistency, 10 to 12 minutes.  (The cauliflower should be tender, but not mushy or wet.)
  4. Remove the pan from the heat and mix in the chopped cilantro.  Adjust the seasoning with the salt and pepper.

Continue with the recipe

  1. Heat a wok or large pan over medium-high heat
  2. Melt the coconut oil and add the onion and garlic to the pan
  3. Cook for 3-4 minutes until the onion starts to soften
  4. Add the shrimp and cook for 1 minute
  5. Add the carrot, peas, and bell pepper to the pan
  6. Cook for 3-4 minutes, and then stir in the cauliflower rice
  7. Clear a circle in the center of the pan and pour in the beaten eggs
  8. Stir to scramble the eggs and then combine with the other ingredients
  9. Season with salt and pepper to taste

Buffalo Chicken Salad Lettuce Cups

Fly Feet Running - 21 Day Challenge Recipe

Ingredients

1 pound cooked chicken, chopped
¼ red onion, minced
1 small carrot, minced
1 stalk of celery, minced
½ cup homemade mayo
¼ cup Frank’s Hot Sauce
Salt and pepper, to taste
Butter lettuce or iceberg lettuce
Chopped green onions, to garnish

Homemade Mayo Ingredients

2 egg yolks
1 cup of light olive oil
1 tsp Dijon mustard
4 tsp fresh lemon juice
1 pinch of salt

Directions

Make the homemade mayo

  1. Place the egg yolks, 1 tsp of the lemon juice, the mustard and the pinch of salt in a bowl or in the bowl of your food processor or blender
  2. Blend everything together and slowly add the oil. An emulsion will eventually start to form and you’ll be able to pour in the oil more quickly. Your mayonnaise should be quite thick when all the oil is incorporated and you can then add the remaining lemon juice and blend it in with the mayonnaise

Continue with the recipe

  1. Place chicken, onion, carrot, celery, mayo, hot sauce, and salt and pepper in the bowl and mix well until combined
  2. Place chicken salad in a lettuce leaf and sprinkle with green onions and goat cheese crumbles
  3. Eat up! Easy peasy!

Kale Bacon Salad

Ingredients - serves 4

Chopped Kale
Blue Cheese, crumbled
Chopped Turkey bacon
Walnuts
Chopped Cucumber
Diced Red Onion

Dressing

Olive oil and Balsamic Vinegar

or

Olive oil with lemon Juice and minced garlic, add salt and pepper to taste

Directions

  1. Mix salad ingredients together in a bowl
  2. Drizzle dressing on and enjoy

Quinoa Chickpea Buddha Bowl

Ingredients - serves 4

Chickpeas
1 cup chickpeas
Water
½ tsp sea salt

Quinoa
1 T olive, grapeseed, coconut or avocado oil
1 cup white quinoa
1 ¾ cup water
Sea salt

Kale
1 large bundle curly (dinosaur) kale, rinsed and torn into large pieces
Tahini sauce
½ cup tahini (raw or roasted)
¼ tsp sea salt
¼ tsp garlic powder
¼ cup water

For serving
Fresh lemon juice

Directions

  1. In a large pot, add chickpeas and cover with 2 inches water. Bring to a boil for 1 minute, then turn off heat, cover, and let soak for 1 hour
  2. Drain, rinse and add chickpeas back to the pot
  3. Add water to the pot so it covers chickpeas with over 2 inches. Bring to a boil over high heat, then reduce heat to a simmer. Add salt and stir, and cook uncovered for 40 minutes - 1 hour 20 minutes 
  4. Once chickpeas are tender with a tiny bit of bite, and the skins will start to show signs of peeling, drain beans and set aside and sprinkle with a bit more salt
  5. In the last 30 minutes of the beans cooking... Start your quinoa by heating a medium saucepan over medium heat. Once hot, add oil and rinsed quinoa
  6. Toast for 2-3 minutes, stirring frequently. This will allow some of the water to evaporate and add a nice toasty flavor
  7. Add water andbring to a boil. Once boiling, reduce heat to simmer, cover, and cook for 18-22 minutes
  8. Once the quinoa is tender and the water has completely absorbed remove from heat and loosely drape the pot with a towel or paper towel to continue absorbing any excess moisture
  9. Prepare dressing by whisking tahini, sea salt and garlic powder in a small mixing bowl. Add water a little at a time until it forms a pourable sauce
  10. Steam kale. Add 1/2 inch water to a medium saucepan and bring to a simmer over medium heat. Insert a steamer basket and the kale and cover. Steam for 1-2 minutes, or until kale is vibrant in color and slightly wilted. Immediately remove the kale from the heat and transfer to a small dish for serving.
  11. To serve, divide quinoa, chickpeas and kale between serving bowls and top with tahini sauce. Add a splash of fresh lemon juice for more flavor and a bit of acidity.

Best when fresh, though leftover sauce, quinoa, and chickpeas can be stored separately in the refrigerator up to 4 days. Kale is best when (steamed) fresh.

Butternut Squash with Kale & Swiss Chard

Ingredients - serves 2

2 C large-diced seeded peeled butternut squash
1 T extra-virgin olive oil
1 bunch kale, stemmed, leaves cut into 1-inch ribbons
1 bunch Swiss chard, stemmed, leaves cut into 1-inch ribbons
3 T clarified butter, ghee, or coconut oil
1 clove garlic, minced
¼ C raw sliced almonds
½ tsp chili powder
½ tsp salt
½ tsp black pepper

Directions

  1. Preheat the oven to 425 F. Line a baking sheet with parchment paper
  2. In a large bowl, toss or mix the squash with the olive oil until well coated. Place the squash on the prepared baking sheet and roast for 45-50- minutes, until fork tender.
  3. About 15 minutes before the squash is done... Bring 2 cups of water to a boil in a large pot. 
  4. Place a colander or steamer inside the pot. Add the kale and Swiss chard, cover, and steam until the kale is tender but not soft, 3-5 minutes. Remove the kale and chard from the pot and set aside. Drain the pot and wipe it out.
  5. Place the same pot over medium heat, add the cooking fat, and swirl to coat the bottom. 
  6. When the fat is hot, add the garlic and almonds and stir until the garlic is aromatic, about 1 minute. Raise the heat to high and add the steamed kale and chard. Toss for 20-30 seconds to combine, then remove from the heat and transfer everything from the pot to a serving dish. 
  7. Combine the roasted butternut squash with the kale and chard mixture. Add the chili powder, salt and pepper, toss to combine, and serve immediately. 

tip:
To make this a heartier meal, add some sautéed chicken sausage to the salad just before serving. 

 

Butternut Squash Lasagna

Ingredients - serves 6 - 8

2 medium or 1 large butternut squash
1 pound lean ground beef or Italian sausage
36 oz canned tomato sauce
4 oz tomato paste
1 onion, diced finely
3 garlic cloves, minced
½ cup sliced olives
1 tsp dried oregano
4 eggs, beaten
Salt & pepper
Coconut oil or fat of choice

Directions

  1. Preheat the oven to 400°
  2. In a large pot over medium heat, sauté diced onion in spoonful of coconut oil until softened
  3. Add pork, garlic and oregano. Saute until the pork is cooked through
  4. Add olives, tomato sauce and paste. Season with salt and pepper. Turn heat to low and simmer
  5. Peel butternut squash. Slice into 1/8” rounds, make slices uniform so they cook evenly
  6. Now to prepare the lasagna... Start with a bit of sauce to cover the bottom of the dish.
  7. Then place the squash in a single layer (I used small pieces from the bottom of the squash, which I had to cut into half moons to remove the seeds, to fill in the gaps between the rounds). Now add another layer of sauce. Now add about 1/3 of the scrambled egg and smear it around.
  8. Repeat the squash-sauce-egg sequence one or two more times, depending on how much you have left (I used two 9” round pans so each ended up with two layers).
  9. Finish with a light layer of sauce.
  10. Bake for about 25-30 minutes or until a knife easily pierces the squash. 

The. Best. Chicken. You. Will. Ever. Eat.

Chicken & Brining

Ingredients

2-3 pounds boneless, skinless chicken breasts
8 cups water
3 T salt
2 garlic cloves, whole
½ tablespoon coconut aminos
1 bay leaf
1 tsp whole coriander seeds
1 tsp whole cumin seeds
1 tsp whole black peppercorns

Directions

  1. Put water in a large ziplock bag and add the salt, garlic, coconut aminos, bay leaf, coriander seeds, cumin seeds, and peppercorns. Let the salt dissolve
  2. Add the chicken breasts to the bag
  3. Put the bag in the fridge and forget about it for 2 hours
  4. Rinse the chicken well
  5. Place in a sieve to drain/dry

Spices

Ingredients

1 T ground cumin
1 T curry powder
1 T chili powder
½ T ground allspice
½ tsp ground cinnamon
1 tsp ground black pepper

Directions

  1. Combine all ingredients in a small bowl and mix well with a fork. Preheat a gas grill on high heat, with the lid closed, about 10 minutes
  2. Coat the chicken pieces with the mixture; massage and pat. You want the pieces pretty densely coated
  3. Place the chicken smooth side down on the preheated grill, close the lid, and cook for 4 minutes.
  4. Flip the chicken, cook for an additional 3-4 minutes with the lid closed, until the chicken is browned and cooked through

Moroccan dipping sauce


Ingredients

¼ cup lemon juice
1 medium clove garlic, crushed
½ teaspoon ground cumin
¼ teaspoon paprika
Pinch cayenne pepper
¼ teaspoon salt
⅓ cup extra-virgin olive oil
2 tablespoons minced cilantro or parsley
Salt & pepper to taste

Directions

  1. Whisk the lemon juice, garlic, cumin, paprika, cayenne, and salt & pepper together in a small bowl
  2. Gradually whisk in the oil, then stir in the fresh chopped herbs
  3. Serve at room temperature

Pizza Spaghetti Pie

Ingredients - serves 6-8

1 large spaghetti squash
1 pound italian sausage
½ yellow onion, diced
1 cup pizza sauce (no sugar added)
1 tsp dried basil
salt and pepper, to taste
3 eggs, whisked
optional: add anything you like with pizza: veggies, basil

Directions

  1. Preheat oven to 400 degrees
  2. Cut spaghetti squash in half lengthwise
  3. Place spaghetti squash cut side down on a baking sheet and bake for 20-25 minutes or until the skin of the squash gives when you press on it. Then reduce oven heat to 350 degrees.
  4. Once squash is done cooking, remove threads and place in an 8x8 greased baking dish.
  5. Place a large pan over medium heat.
  6. Add italian sausage and onion. Cook until pink no longer remains in the sausage and it is broken up into pieces.
  7. Add pizza sauce, dried basil and salt and pepper to the pan and mix well.
  8. Add sausage mixture to the 8×8 dish and mix well with spaghetti squash threads.
  9. Lastly, add whisked eggs to the baking dish and mix everything together until you can no longer see the eggs.
  10. Place in oven and bake for 1 hour or until the top of the mixture forms a slight crust that doesn’t give when you press on it in the middle of the dish.
  11. Let rest for 5 minutes before serving. 

Chicken Enchilada Bake

Ingredients - serves 6-8

Coconut oil, for greasing baking dish
1 pound cooked, shredded chicken
1 can (14oz) El Pato enchilada sauce
1 can (6 ounce) of diced green chiles
1 orange bell pepper, seeded and diced
¼ red onion, diced
2 garlic cloves, minced
¼ tsp chili powder
¼ tsp dried oregano
Salt and pepper, to taste
3 eggs, whisked
Cilantro, to garnish

Directions

  1. Preheat oven to 350 degrees. Grease an 8x8 glass baking dish
  2. In a large bowl, add shredded chicken, enchilada sauce, green chiles, bell pepper, onion, garlic, chili powder, oregano, and salt and pepper. (feel free to be generous with the salt) and mix well
  3. Then add eggs and mix well to incorporate
  4. Pour mixture into baking dish
  5. Place in oven and bake for 1 hour and 15 minutes. Check at 1 hour to see if eggs have completely cooked through and cook extra 15 minutes, if needed
  6. Let rest for 5 minutes then garnish with goat cheese (optional) and cilantro

Pesto

Ingredients - makes 2 cups

½ C Walnuts
3 cloves garlic, minced
3 C packed fresh basil leaves
1 C spinach leaves
Juice of ½ lemon
1 ½ C extra-virgin olive oil
½ tsp salt
½ tsp black pepper
Cilantro, to garnish

Directions

  1. Heat a dry skillet over medium-high heat. When the pan is hot, add the walnuts in a single later and stir or shake frequently until lightly browned, about 2 minutes.
  2. Combine the walnuts and garlic in a food processor and pulse a few times to combine. 
  3. Add the basil and spinach and pulse until coarsely chopped. Add the lemon juice. 
  4. While mixing on low speed, add the olive oil in a slow stream until all the ingredients are fully blended. Add the salt and pepper and pulse a few more times to combine. 

Store in the refrigerator for up to 2-3 days, or freeze in ice cube trays.



 

Power Chia Seed Pudding

Ingredients - makes 1

3 T Chia Seeds
1 cup unsweetened vanilla almont milk
Vanilla
Cinnamon
2 T hydrosolate
Pink Himalayan Salt
¼ cup organic blueberries
1 T butter
1 T unsweetened coconut flakes

Directions 

To make, soak the following overnight:
Chia seeds, Almond milk, Vanilla and cinnamon to taste

Then mix in:
2T Collagen Hydrosolate, Pink Himalayan salt

And top with:
Blueberries, Almond Butter, Coconut Flakes

Nut Butter Bon Bons

Fly Feet Running - 21 Day Challenge Recipes

Ingredients - makes 12

¾ cup organic nut butter
2 T organic maple syrup
¼ C organic coconut flour (plus 1-2 Tbsp extra to thicken, if needed)

Chocolate Coating

½ cup organic raw cacao powder
4 T organic coconut oil (melted)
2 T organic maple syrup

Directions

  1. Prepare the balls by adding all ingredients together in a medium bowl and stir until well combined. Check the consistency and add 1 Tbsp of coconut flour at a time (if needed) until they are firm and hold their shape
  2. Scoop out a spoonful at a time and roll into a ball in the palm of your hand
  3. Prepare the chocolate coating by adding all ingredients in a small bowl and stir until well combined. Drop the balls into the coating one at a time and roll around in the bowl until completely covered
  4. Place the balls on a cookie sheet lined with wax paper and place in the freezer for 15-30 minutes, or until firm
  5. Remove from the freezer and slightly thaw at room temperature for 5-10 minutes before eating. Store these in the freezer until you are ready to eat them – they will get soft and lose their shape if left out at room temperature