Core 7 Fuel: Deseret News Home Show recipes Oct. 8-10

I always have a new project in the works. This time it’s all about making comfort foods healthy, and being satisfied with what you eat while training, or working out, loosing weight or maintaining weight. All meals are under 400 calories, high protein, clean carbs and good fats. The perfect combination. And for the first time ever, I am sharing my recipes with you all. The rest will go into the new cookbook I am working on. Hoping to finish it up before Spring 2017. In the meantime, start making these delicious favorites.

To order your meals already made and ready to eat, or see the current week’s menu, go here

and click on Fuel. Happy baking and eating!


Chocolate Avocado Muffins

2 eggs

½ cup unrefined coconut sugar

1 tsp. vanilla extract

1 medium avocado, smashed

½ cup dark cocoa

1 ½ cups gluten free flour mix ( or all purpose flour)

16 oz. almond or coconut milk

1 tbsp. baking powder

½ cup chocolate chips

Cream together your eggs, sugar, vanilla and avocado. Sift cocoa and flour into your mixing bowl, and gently start to combine. Add the milk, baking powder and chocolate chips and gently stir until batter comes together. Don’t over mix this batter. Scoop batter into paper muffin liners, filling ¾ full. Bake at 350 degrees for 13-15 minutes. Cool on a wire rack. These muffins freeze really well! Makes 24 muffins.

Turkey Meatloafimg_0781

Serves 6

1.25 pounds lean ground turkey

1 pound lean ground beef, grass fed

1 tbsp. dried basil

1 egg (optional)me

1 tsp. kosher salt

½ tsp. black pepper

1/2 cup crushed tomatoes or tomato jam

¼ cup coconut sugar

½ tsp. salt

Preheat oven to 400 degrees. In a large mixing bowl, combine the meats, basil, egg, salt and pepper. Mix ingredients together, I like to use my hands at this point, to combine the meats well. Line a baking dish with parchment paper. Shape the meat into a “loaf” shape, 5” by 10”. Bake the meatloaf uncovered for 40 minutes. Remove from the oven. Meanwhile, mix the crushed tomatoes, coconut sugar and remaining salt in a small bowl. Top your meatloaf with the sauce and return to the oven for 10 minutes.

Let the meatloaf stand for 5 minutes before serving, Cut into slices, and serve warm. Serve with Smashed Sweet Potatoes or Magical Mashed Potatoes.

Roasted Cauliflower Rice Pilaf

Serves 6

1 medium head of cauliflower, washed and dried

Salt and pepper

2 tbsp. olive oil

½ cup blanched almonds

½ cup sweet onion, diced

2 tbsp. Parmesan cheese, if desired

½ cup vegetable broth

Fresh parsley for garnish

Preheat your oven to 425 degrees. Use a food processor to break down your cauliflower florets, pulsing to small pieces. Place the cauliflower onto a baking sheet, adding the oil and salt and pepper to taste. Toss to coat and spread evenly onto the baking sheet. Bake for 20-22 minutes until the tips start to turn brown. Remove from the oven. In a large skillet, heat over medium and sauté onions, in 1 tbsp. olive oil. Once the onions are translucent, add the almond and stir to heat through. Then add the roasted cauliflower and toss to coat. Add the vegetable broth and combine, heating for 2-3 minutes on medium, it will begin to thicken. Stir occasionally. Top with parmesan cheese and some fresh parsley for garnish and serve warm.

Smashed Butternut Squash Puree with Caramalized Onions

1 3- pound butternut squash, halved and seeded

2 tbsp. olive oil

2 medium sweet onions, diced

Pinch of salt

1 tbsp. apple cider vinegar

Fresh ground pepper

Preheat your oven to 400 degrees. Place some parchment paper on a baking sheet, and rub the oil on both haves of butternut squash. Season the squash with salt. Place the squash flesh side down, on the parchment paper and bake fore 40-50 minutes until flesh is really tender. Remove from the oven and cool.

Meanwhile, in a large skillet, place 1 tbsp. olive oil, and sauté the onions over medium heat, stirring occasionally. After 5 minutes, you will start to see the onions appear darker. Reduce heat to low, and cook for another 15 minutes. Add apple cider vinegar to the onions and stir to combine.

When the squash is cool enough to handle, scoop the flesh out and place in the skillet and stir to combine. Season with more salt and pepper if desired.

Leave a Comment

You must be logged in to post a comment.