Emily Ness - The Testosterone Chef

The
Testosterone Chef
Emily Ness
with Christopher Walker & Ali Kuoppala
Published by
The Better Foundation
Life is too short to eat boring food.
Emily Ness
ACK NO W L E D G E ME N T S
Creating an entire cookbook isnt a quick thing (this one took over eight months to finish),
and several people helped in the process who Id like to thank.
First, Id like to thank Christopher Walker for giving me this unbelievable opportunity to work on such
an incredible project. What Chris has been able to accomplish on his own is remarkable, but more so is
how hes used that experience to positively impact so many lives. Im honored to be apart of something
that can help create even more of an impact.
Second, Id like to thank my husband Tom, who is my biggest supporter and I guess you could even
say fan! He is the one that inspires me everyday, whos been there from the begining to now, and
every step of the way in between. He has kept me positive in times where Ive felt stuck and uninspired.
Youve always been the big dreamer in everything you do, and Ive always admired that about you. You
constantly reach for goals and exceed those goals; this has really affected the way I think and because of
that Im setting (and reaching) goals I never thought I would ever even set for myself.
Next Id like to thank all my amazing friends and family for supporting me from the very beginning.
Especially those who have been making (and sharing) my recipes and using them to improve their
health, from weight loss to lowering blood pressure. You all inspire me!
Thank you to Ali Kuoppala for providing the nutritional research from his site AnabolicMen.com, an
incredible resource for hormone production and optimization.
Thank you to our Taste Testers for this cookbook, who tried the recipes as they were being developed
and gave me valuable feedback and encouragement...
You all have helped me feel like Im on the path of doing what Im supposed to be doing: making
delicious food for all to enjoy while improving (and optimizing) your health at the same time.
Thank you all!
Emily
Copyright 2016 The Better Foundation, LLC.
All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever
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This book is a general educational health-related information product and is intended for healthy adults age 18 and
over. This book is solely for information and educational purposes and does not constitute medical advice. Please
consult a medical or health professional before you begin any exercise, nutrition, or supplementation program or if
you have questions about your health.
There may be risks associated with participating in activities or using products mentioned in this book for people
in poor health or with pre-existing physical or mental health conditions. Because these risks exist, you should not
use the products or participate in the activities described in this book if you are in poor health or if you have a pre-
existing mental or physical health condition. If you choose to participate in these activities, you do so knowingly
and voluntarily of your own free will and accord, assuming all risks associated with these activities. Specific results
mentioned in this book should be considered extraordinary, and there are no typical results. Because individuals
differ, results will differ.
First edition.
Cover design by Vsevolod Dimitrov.

Interior Design by Karen Wickham.
Recipe Pictures by Emily Ness.
CONTENTS
INTRODUCTION 9
THE BUILDING BLOCKS OF NUTRITION 11
STEAK 17
BURGERS 39
CHICKEN 67
FISH & SEAFOOD 79
BREAKFAST 95
CROCKPOT 119
SIDES & SMALL BITES 131
STARCHES 153
SAUCES & SALSAS 179
APPENDICES 203
7
INTRODUCTION
W elcome to the Testosterone Chef

cookbook, a delectable collection
of recipes all designed to support healthy
hormone production.
Cookbooks are one of the most helpful resources you tiring from it. However, many of us love to
can own when it comes to optimizing your health experiment in the kitchen with new recipes and
properlyespecially a cookbook like this one. new, more exploratory ways of consuming certain
food ingredients and flavors.
Weve paid special attention to design this cookbook
with specific recipes that contain ingredients The Testosterone Chef is a well-designed treatise
and macronutrient splits aimed to optimize your to flavor, health, and satisfying meals. Please use
testosterone (among other hormones) naturally this as your guide to cooking delicious meals that
through balanced, micronutrient-dense nutrition. support hormone optimization.
Rest assured, as you cook and consume these Christopher Walker, cofounder of Truth
recipes for yourself or your family that you Nutraceuticals
are taking steps in the right direction for your
hormonal health. Some of us can eat the same
things every single day, over and over, without
9
THE BUILDING BLOCKS
OF NUTRITION
B efore we get into the recipes, it's critical
to understand the basics of eating
for maximal hormonal support instead of just randomly
eating foods that are testosterone-friendly.
Below you can find a quick and simplified explanation Here are some of the important micronutrients to look
of caloric intake, macronutrient ratios, and the out for:
importance of micronutrients.
Vitamin A is stored in testicles (and few other
For some, the topics may seem complicated and glands of the body). Studies have shown that when
technical, but once you learn to track macros and theres no active vitamin A in the testes, T levels
calories and get the basic idea of which nutrients are in start dropping rapidly, and estrogen synthesis shoots
which foods, you will have very easy time navigating up [1]. Also in a study of 155 male twins, a clear
the nutritional sea and use eating as a powerful tool for correlation was found between vitamin A levels and
promoting optimal health. serum testosterone [2]. In prepubertal teens, vitamin
A + iron supplementation is as effective in starting
Lets start with micronutrients... puberty as hormone replacement therapy.[3]
Vitamin B complex (which consists of 8 different
water-soluble vitamins), plays an important role in
MICRONUTRIENTS testosterone production and overall bodily energy
levels, deficiency in many B vitamins results in
Micronutrients (vitamins and minerals) are crucially increased estrogen levels, increased prolactin levels,
important for all of the bodily functions. It takes several and lowered testosterone levels.[4][5][6][7]
vitamins and minerals to create testosterone, whether Vitamin C has a protective effect on testosterone
they are used directly in the synthesis or indirectly to molecules, and this is because its a potent
support it. antioxidant and able to block some cortisol
11
secretion and oxidative significantly increase (18%) T levels post-exercise.[23]
damage.[8][9][10][11][12] Selenium, mostly due to its glutathione stimulating
Vitamin D effects, has been linked to increased testosterone
supplementation with production and improved sperm parameters in few
a dose of 3,332 IUs for studies. [24][25]
one full year leads to 25% Zinc has a significant positive effect on testosterone
higher testosterone levels in production and a deficiency will hammer the
healthy male subjects [13]. endocrine system. In fact, zinc might be one of
The positive correlation with the most important micronutrients for healthy
vitamin D levels and serum testosterone production. It has increased
testosterone have been noted in testosterone levels in athletes and exercising
various other human studies, too.[14] normal men [26][27], in men with a zinc deficiency
[15][16] [28]
, in infertile men [29], in animals [30] Its also
Vitamin E deficient human and rodent noted in one rodent study that zinc deficiency
subjects both experience a significant drop in LH, can upregulate the estrogen receptors by 57% [31],
FSH, and testosterone levels; conversely, vitamin probably due to the fact that zinc has its role in
E supplemented humans and rodents notice controlling the aromatase enzyme.
significant increases in pituitary LH and FSH, and Boron, although not a very common mineral to
also in serum testosterone.[17] supplement with, has few interesting studies backing
Vitamin K2 has been shown in few rodent studies up its testosterone-boosting effects. In one human
to positively correlate with testosterone production study [32] 6 mgs of boron for 60 days increased
[18]
. Its also important for absorption of calcium and free testosterone levels by 29%. In another human
vitamins D and A. study [33], 10 mgs of boron for 7 days increased free
testosterone by 28%.
Magnesium intake has had a direct effect on serum
testosterone levels in various studies. In one study, Manganese appears to have a direct GnRH
10 mg/kg of magnesium was able to increase free stimulating effect in the brain [34], and logic says that
testosterone levels by 24% [19]. In another study, it should therefore also increase testosterone levels.
magnesium intake was positively correlated with However, megadosing with manganese should not
high serum T levels, and in another large review be an option, since it accumulates in the body and
study, the researchers conclude: there is evidence can become neurotoxic at high levels. When taken
that magnesium exerts a positive influence on at too high doses, manganese can actually reduce T
anabolic hormonal status, including testosterone, in levels [35].
men. [20][21] Simply knowing which micronutrients are critical to
Calcium has its role in controlling neurotransmitter testosterone production is the first step. Aside from
release and the signaling between cells and directly supplementing with some of the above (or
hormones. Not much is known about its effects taking a daily multivitamin), you should be eating
on testosterone, but in 1976 a group of researchers plenty of foods that contain these micronutrients.
found out that calcium stimulates testosterone Some examples of micronutrient-rich foods include:
synthesis in isolated leydig cells [22]. Thirty
three years later another study saw that calcium Egg yolks rich in choline (which is important for
supplementation didnt alter T levels at rest, but did estrogen methylation and liver health), vitamins A,
12
K2, B1, B2, B5, B9, D, calcium, iron, phosphorus, Avocados Very good source of the fat-soluble
and zinc. vitamins A and E.
Liver rich in calcium, choline, magnesium, Raisins good source of boron, selenium, and
potassium, copper, iron, zinc, and the vitamins A, D, magnesium.
E, C, K2, and all of the B-complex vitamins. Citrus fruits Potassium, vitamin C, antioxidants.
Cheeses rich in calcium, selenium, vitamin K2, D, Milk Calcium, vitamins A, D, B12.
and several B-vitamins.
Dark Chocolate has plenty of magnesium, copper,
Brazil nuts very high in selenium, also contains iron, selenium, manganese, potassium, zinc, and
boron, magnesium, zinc. antioxidants.
Oysters rich in zinc, vitamin D, magnesium, and Red meats has small amounts of nearly all
selenium. important minerals, very good source of carnitine.
Mushrooms rich in vitamin D, choline, and Potatoes rich in potassium, vitamin A (sweet
selenium. potatoes), and iodine.
Leafy greens usually dense in vitamin C, E,
B-vitamins, vitamin K1, and antioxidants. With micronutrients covered, lets look at the next layer
of the nutrition puzzle...
CALORIC INTAKE AND MACRONUTRIENT RATIOS

If your goal is to increase testosterone levels naturally, In a nutshell:
proper knowledge about the ratios of the main If you dont need to lose weight, eat maintenance
macronutrients protein, fat and carbohydrates (and calories or slightly more to support testosterone and
caloric intake)play a crucial role. thyroid hormone synthesis.
For starters, you want to be eating enough to support If you do need to lose weight, you
the hormone synthesis process. Broadly speaking, will need to lower your caloric
intake a bit in order to
this means that you should eat relatively close to your
lose the excess, 300-600
maintenance-level calories or slightly above to make calories/day deficit is
sure that your body is getting in all the energy it needs great range.
to produce steroid hormones. If you need help
However, if your goal is to also lose weight, its better in figuring
to be on a slight calorie deficit (approximately 300-600 out your
calories), as consuming less calories than your body exact calorie
consumption
uses on a daily basis is the only REAL non-surgical way and bodily
to lose weight. [36]
13
usage, consider using an app like MyFitnessPal or according to the scientific evidence [40] is somewhere
Fat Secret. between 30-40% of your total daily calories But what
is significantly more important than the total amount
When it comes to macronutrients, things get bit a more of fat is the type of fat you eat.
complicated, but not to the point of rocket science.
We consume three main macros: protein, fats, and Polyunsaturated fatty-acids (PUFA) have multiple
carbohydrates. volatile carbon-carbon bonds, which makes them
prone to oxidation inside the body (and in many
Certain ratios of these three can make a world of cases theyre rancid even before ingested). High
difference in your hormone production. intake of PUFA has been repeatedly shown to
Protein is a crucial macronutrient for building lean lower testosterone levels [41] as well as lower thyroid
tissue (muscle), while many amino acids (the fancier hormone output.
name for different types of protein molecules) also Monounsaturated fatty-acids (MUFA) have only
serve as neurotransmitters in the body. If youve read one double bonded carbon-carbon atom in their
any bodybuilding articles, you may have seen that structure, while the remaining carbon atoms are in
they praise protein and in most cases claim that more single bonds. This makes MUFA much more stable
protein equates to better gains and health. in the body than PUFA is, making it less prone to
The thing with this, however, is that even though oxidation, and better for testosterone production.
protein malnutrition is bad for muscles and it has been In fact, several studies have linked higher MUFA
shown to lower testosterone levels [37], eating excess intake to higher total testosterone levels [42].
protein is also bad for testosterone levels [38], and after Saturated fatty-acids (SFA) get lots of bad rep
a certain threshold (most studies draw the line at 0.8g/ in the mainstream media, although they are the
lb bodyweight [39]) protein offers little to no benefit for safest, and most stable type of fats that humans can
muscle growth.
consume. It has been extensively proven [43] that SFA
For a male who seeks to increase testosterone levels and is the best type of fatty-acid to consume for optimal
simultaneously consume enough protein to grow muscle testosterone and thyroid hormone output.
mass, its best to get around 20-25% of your daily calories
from protein, which for most guys will also land close to To recap: total intake of dietary fat should land
the 0.8g/lb that has been shown to be plenty enough between 30-40% of daily calories. Its best to consume
for maximizing muscle protein synthesis. mainly SFA and MUFA, while trying to keep PUFA
Dietary fat has been shownin intake as low as possible. One could argue that if the
a battery of human and animal PUFA intake is minimized, then the total fat intake
studiesto be very important could be slightly lower too (even as low as 15-25%).
for the synthesis of steroid Carbohydrates are absolutely crucial for testosterone
hormones, which isnt a big production, and even more so to thyroid hormone
surprise, since all steroid output, which is on par with importance. Im sure you
hormones are built around have seen the low-carb and ketogenic gurus claim
a structural backbone that carbohydrates are unnecessary to the human body
called gonane, which is a and that they only make us fat, but this claim couldnt
17-carbon fat molecule. be further from the truth.
Broadly speaking, the Several studies have shown that increased carbohydrate
optimal total intake of fat consumption increases testosterone levels [44], and this
14
effect is pretty much To actually calculate these macronutrient percentages,
dose-dependent. the easiest way is to just use a calorie-tracking app like
Add more carbs, MyFitnessPal.com. Simply input what youre eating in
testosterone goes their database and it calculates the macros for you, which
higher; reduce carbs, makes hitting your ideal macronutrient ratios easy.
testosterone dips down. Thats it for the foundational nutrition information.
This effect is even more That said, a few final notes on the recipes before we
pronounced in athletic get into the meat and potatoes of this cookbook (pun
individuals. intended):
What adds to the confusion Sodium the sodium listed for the nutrition in the
from these diet gurus is recipes in this book does not include added salt, just
that they blame sugar and the sodium in the actual ingredients. If you add salt
simple carbs (like potatoes) (which is encouraged, as it brings out more flavor),
for everything. In reality, simple then youll need to account for that in the sodium.
carbohydrates are extraordinarily good
sources of fuel for the bodily hormones and Buns Weve decided to exclude the nutrition from
energy production. buns (and pitas) for the recipes in this cookbook
(predominantly from the Burgers section). This is
(It would take a book alone to convert many from sugar because the nutrition varies too greatly from bun to
and carb hysteria, which is why I highly recommend bun that its tough finding a standard bun to accurately
anyone to read the book Ignite your Metabolism by Tim portray the nutrition in a consistent way for the
Berzins and look into the work of Dr. Raymond Peat [45]). majority of people that will use this book. Because of
Without going too much into detail, your daily this, when you use a bun for burgers, youll have to
carbohydrate consumption should be 40-60% of total account for the bun in your nutrition outside of the
calories, on the high end if you want to maximize nutrition listed for that recipe.
thyroid hormone output and metabolic rate and on the Oils The preferred oils to use for a testosterone-
lower end if youd like to leave more room for fats. supporting diet include coconut oil, light olive oil
This leads us to the actual macronutrient ratios, and and extra virgin olive oil. Of course, anything cooked
which are optimal. The answer is: it depends a bit on in grass-fed butter is simply delicious as well. For
the individual and their food choices cooking, use coconut oil or light olive oil as they have
Broadly speaking, a good starting point that Ive a higher heat tolerance than other oils like extra virgin
recommended for quite some time is: olive oil.
20% Protein And with that said, its time to get to the delicious
testosterone-boosting recipes...
40% Fat
40% Carbohydrate The information in this section (and largely the
For someone who can limit their PUFA intake, an even principles this cookbook was based on) was provided
better ratio would be: by Ali Kuoppala, creator of AnabolicMen.com, a site
dedicated to helping men naturally increase their
20% Protein testosterone through research-based strategies.
25% Fat Read more at AnabolicMen.com.
55% Carbohydrate
15
16
STEAK
Steak. The king of meat. Chili-Rubbed Strip Steak with
Poblano Cream Sauce 18
The most delicious, satisfying and nutritious food on earth.
Filet Mignon with Broiled Blue
In this section, we introduce you to not just our favorite Cheese 20
steak recipes, but also some amazing (and creative) Filet Mignon with Mushrooms and
pairings, toppings and sauces. Red Wine Dijon Sauce 22
For these recipes, though there are directions for each Marinated Flank Steak 24
recipe, we encourage you to cook the steak to your liking Garlic Butter & Thyme Ribeye 26
and preferred doneness. To help with this, heres a chart to
Grilled Strip Steak with
identify the temperature levels needed to achieve various Chimichurri Sauce 28
levels of doneness when cooking steak:
Ribeye with Horseradish Cream
Rare 120 - 130 Sauce 30
Medium-Rare 130 - 135 Sriracha Honey Butter Ribeye 32
Medium 135 - 145 Surf & Turf Sirloin with Chipotle
Medium-Well 145 - 155 Cream Sauce 34
Well Done 155 + T-Bone Steak with Gorgonzola

Cheese Sauce 36
Simply use a meat thermometer to check on the steak
during the cooking process.
A rule of thumb after cooking any steak (for any recipe in
the following pages) is to let it sit for at least three to five
minutes prior to serving. This will keep the meat juicier
and tastier.
17
CHILI-RUBBED STRIP STEAK
WITH ROASTED POBLANO CREAM SAUCE
INGREDIENTS: DIRECTIONS:
1 10-oz. Strip steak 1. Wash and pat dry steak.
1 tbsp. Chili powder 2. Coat steak liberally on both sides with rub, pressing spices into the
1 tsp. Cumin meat.
tsp. Garlic powder
1 tsp. Paprika 3. Sear on grill medium-high heat for 1-2 minutes. Then flip to the
tsp. Black pepper other side and sear for another 1-2 minutes.
tsp. Salt 4. Move to low heat and cook for 4-5 minutes on the first side, flip
2 tsp. Brown sugar and cook for another 2-3 minutes (medium about 130 degrees).
5. Let rest for at least 5 minutes before slicing.
NUTRITION: 6. Serve with Roasted Poblano Cream Sauce (see page 194) on top or
on the side.
Serving Size: 1 10-oz steak with 2 tbsp
Roasted Poblano Cream Sauce
Calories: 668
Fat: 42
Carbs: 10 g
Sugar: 8 g
Fiber: >1 g
Sodium: 191 mg (w/o added salt)
Chol: 214 mg
Protein: 63 g
18
FILET MIGNON
WITH BROILED BLUE CHEESE
8 oz. filet mignon 1. Wash and pat dry steak. Season well with salt and pepper all over
Salt and pepper the steaks.
2 oz. crumbled blue cheese 2. Place on a preheated grill on medium-high heat for 2 minutes. Flip
and cook for another 2 minutes.
NUTRITION: 3. Move to low heat and cook for another 5 minutes on one side and
about 4-5 on the other side, with an internal temperature of 125-
Servings: 1 130 for medium rare. Remove from heat.
Serving Size: 1 8-oz steak with 2 oz. blue 4. Turn the oven on to broiler.
cheese
5. Place steak in an oven safe dish, top with crumbled blue cheese
Calories: 760 and put in the oven for about 2 minutes until cheese is fully melted
Fat: 56 g and broiled.
Carbs: 1 g
Sugar: 0 g
Fiber: 0 g
Sodium: 902 mg (without added salt)
Protein: 57 g
Chol: 186 mg
20
FILET MIGNON
WITH MUSHROOM & RED WINE DIJON SAUCE
9 oz. filet mignon steak 1. Cook steak using desired method and to desired temperature.
2 tsp. Coconut oil 2. Let steak rest 3-5 minutes to allow juices to settle (this also helps
Salt and pepper the steak stay tender).
1-2 shallots
8 oz. sliced white button mushrooms 3. To start the Red Wine Dijon Sauce, add 1-2 shallots to the same
cup red wine pan and sweat them.
2 tbsp. beef stock 4. Add 8 oz. mushrooms to the pan and allow them to cook down.
1 tbsp. Dijon mustard
Fresh thyme sprig 5. Deglaze the pan with cup red wine and add the cup of beef
stock.
Parsley (for topping)
6. Add 1 tbsp. dijon mustard and stir to combine.
7. Top the steak with the mushrooms, Red Wine Dijon Sauce, thyme
NUTRITION: sprig and parsley
Servings: 1
Serving Size: 1 9-oz filet with Red Wine
Dijon Sauce drizzled on top
Calories: 628
Fat: 28 g
Carbs: 4 g
Fiber: 1 g
Sugar: 1 g
Sodium: 218 (w/o added salt)
Chol: 198 mg
Protein: 75 g
22
MARINATED FLANK STEAK
1 32-oz flank steak (2 lbs) 1. Combine all marinade ingredients into a large bowl and whisk
cup orange juice together until smooth.
cup lime juice 2. For the flank steak, use a meat mallet to pound out the meat into
1-2 tbsp. Chili powder (depending on -1 inch thickness (this will make the meat very tender and help
how spicy you like it) to cook more evenly). Place the meat into a large ziplock bag, pour
2 tsp. Cumin marinade over that, close bag and try to get most of the air out.
3 garlic cloves, minced Place into the fridge for about 30 minutes.
cup soy sauce
2 tsp. Paprika 3. When ready to make, remove from fridge and let sit for about 10
2 tsp. Oregano minutes at room temp. Remove steak from the bag and season
cup Olive oil both sides with salt and pepper.
2 tbsp. Honey 4. Heat grill on medium-high heat. Cook flank steak for 5-7 minutes
cup cilantro on each side (for medium-rare). When cooked to your liking,
Coarse salt and pepper remove from grill and let rest for about 10 minutes.
5. When slicing, make sure to cut into thin strips against the grain.
NUTRITION:
Servings: 8
Serving Size: 4 oz. of flank steak
Calories: 271
Fat: 15 g
Carbs: 7 g
Sugar: 5 g
Fiber: 0 g
Protein: 25 g
Chol: 75 mg
24
GARLIC BUTTER & THYME RIBEYE
1 16-oz ribeye 1. Rinse steak and pat dry. Season both sides well with salt and
2 tbsp. Grass-fed unsalted butter pepper. Let sit at room temp for about 15 minutes.
(Kerrygold is great) 2. In a large cast iron skillet, heat olive oil on high-heat. Add
1 tbsp. Olive oil seasoned steak to hot pan and cook for about 5 minutes to get a
2 garlic cloves good crust on it. Flip steaks and then add butter, garlic and thyme
2 sprigs of fresh thyme sprigs to the pan.
Coarse sea salt and pepper
3. While the steak is cooking, take your spoon and start to
continuously ladle the melted butter, garlic and thyme mixture
NUTRITION: over the top of the steak. Cook for an additional 5-7 minutes,
which will give you a medium-rare steak.
Servings: 2 4. Once steak is cooked to your desired level of doneness, remove
Serving Size: 8 oz. of steak from pan.
Calories: 799 5. Spoon any of the remaining butter, garlic and thyme on top and
Fat: 72 g place on a cutting board.
Carbs: 0 g 6. Let rest for 5-10 minutes.
Sugar: 0 g
Fiber: 0 g
Sodium: 220 mg
Protein: 38 g
Chol: 190 mg
26
GRILLED STRIP STEAK
WITH CHIMICHURRI SAUCE
2 8-ounce strip steaks 1. In a small bowl whisk together all marinade ingredients.
cup olive oil (or avocado oil) 2. Place steak into a large ziploc bag, pour marinade over the steak,
cup lime juice seal bag and place in fridge to marinade overnight.
cup orange juice
cup worcestershire sauce 3. Remove from fridge about 30 minutes before cooking, season both
3 garlic cloves, minced sides of steak well with salt and pepper.
2 tbsp. Red wine vinegar 4. Preheat grill to high heat.
2 tbsp. Brown sugar
Salt and pepper (to taste) 5. When grill is very hot add steak to the grill, cook for about 4-6
minutes, flip steak over and cook for an additional 4-6 minutes (for
Chimichurri Sauce (see page 181)
medium-rare, using a instant read thermometer 135 degrees).
6. NOTE: if at this point the steak is still not cooked fully, move steak
NUTRITION: off of coals so its not directly above them. Let finish cooking until
your level of doneness.
Serving Size: 1 8-ounce steak with 7. Once steak is done, remove from grill and let sit for about 10
marinade minutes.
Servings: 2
8. Spoon some of the chimichurri sauce right on top (see page 181 for
Calories: 811 directions).
Fat: 63 g
Carbs: 20 g
Sugar: 22 g
Fiber: 0 g
Sodium: 1558 mg
Protein: 42 g
Chol: 94 mg
28
RIBEYE
WITH HORSERADISH CREAM SAUCE
2 12-oz rib-eye steaks, boneless 1. Wash and pat steaks dry and season well with salt and pepper.
Salt and pepper 2. Heat 1 tbsp. of oil in a skillet on high heat. Using tongs, gently
2 tbsp. Coconut oil add one steak to the pan, reduce heat to medium and sear for 2
minutes. Flip steak and lower the heat to medium-low and cook
for an additional 3 minutes for medium-rare.
NUTRITION: 3. Once steak is done, let is rest on a cutting board for a few minutes.
Servings : 2 4. Top with 2 tbsp of Horseradish Cream Sauce (see page 187).
Serving Size: 1 rib-eye with 2 tbsp sauce
Calories: 885
Fat: 65 g
Carbs: 6 g
Fiber: 0 g
Sugar: 1 g
Protein: 61 g
Chol: 188 mg
30
SRIRACHA HONEY BUTTER RIBEYE
2 ribeyes (10 oz. a piece) 1. Melt down the grass-fed butter in a small dish, then combine the
2 tbsp. Grass-fed butter, softened butter with the sriracha, honey and a sprinkle of sea salt in a small
1 tbsp. Sriracha bowl. Set aside (or refridgerate until ready to use).
2 tsp. Honey 2. Season both steaks well with salt, pepper and garlic powder.
Sea salt and pepper
Garlic powder (to taste) 3. In a large cast iron skillet heat coconut oil on high heat. When oil
1 tbsp. Coconut oil is hot, carefully add seasoned ribeye with tongs and let cook for
about 2 minutes.
4. After the 2 minutes, flip the ribeye and add butter to the pan, then
NUTRITION: let it cook for an additional 2 minutes. While cooking, spoon the
butter and baste the steak consistently.
Servings: 2
Serving Size: 1 ribeye with half the butter 5. Flip the steak again and baste for another minute or so,
mixture continuously basting the butter mixture over the top of the steak.
6. At this point your steak should be about medium-rare. You can
Calories: 920 remove the steak if its cooked to your liking or cook for another
Fat: 75 g few minutes for more of a medium temperature.
Carbs: 6 g 7. Remove steak and baste again with leftover butter mixture and
Sodium: 165 mg (w/o added salt) place steak onto a place. Cover with foil (loosely) and let rest for
Sugar: 6 g another 8-10 minutes before cutting.
Fiber: 0 g
Chol: 230 mg
Protein: 48 g
32
SURF & TURF SIRLOIN
WITH CHIPOTLE CREAM SAUCE
2 6.5-oz sirloin steaks 1. If steaks are refridgerated, make sure to take them out of the fridge
Salt and pepper about 30 minutes before cooking. To prep, wash and pat steaks dry
1 tbsp. Coconut oil on both sides and season well with salt and pepper.
2. Preheat oven to 425. Line a baking dish with foil. Brush the foil
Shrimp (page 142) with the coconut oil.
3. Place steaks side by side in the dish. Put pan into the oven for 6-8
NUTRITION: minutes. Flip and cook for another 4-6 minutes or until internal
temp is around 140 (medium-rare).
Servings: 2 4. Once they are cooked to your level of doneness, remove from oven
Serving Size: 1 6.5-oz sirloin and let rest on a cutting board for a few minutes.
Calories: 315 5. Serve with Chipotle Cream Sauce (page 182) and Tequila-Glazed
Fat: 19 g Shrimp (page 142).
Carbs: 1 g
Fiber: 0 g
Sugar: 1 g
Protein: 39 g
Chol: 72 mg
34
T-BONE STEAK
WITH GORGONZOLA CHEESE SAUCE
1 16-oz T-Bone Steak 1. To prep the steaks, take them out of the fridge about 30 minutes
Salt and pepper before cooking.
1 tbsp. Coconut oil 2. To prep, rinse and pat steaks dry on both sides and season well
with salt and pepper.
NUTRITION: 3. Preheat oven to 450. Heat coconut oil in a large oven-safe skillet
on high heat. When pan is hot, gently place the steak into the pan
Servings: 1 using tongs and sear for about 4 minutes on both sides.
Serving Size: 1 16-oz. T-Bone Steak 4. Once both sides are seared place pan into preheated oven and
cook for an additional 6-8 minutes or to an internal temp of 140
Calories: 1335 (medium-rare), or cook to your level of doneness.
Fat: 107 g
Carbs: 2 g 5. Remove steak when done cooking and place onto a cutting board
Fiber: 0 g and let rest for a few minutes.
Sugar: 0 g
Protein: 87 g
Chol: 298 mg
36
BURGERS
When most people think of burgers, they think of fast Triple B Burger 40
food, grease bombs, or late night trips to In-N-Out or Beach Bum Burger 42
McDonalds.
Buffalo Ranch Burger 44
And while fast food burgers are typically devoid of any
Coffee Crusted Burger 46
true nutritional value (especially on the micronutrient
level), a well-made, grass-fed organic burger with fresh Garlic & Herb Chicken Burger 48
fixings and condiments can be one of the most nutritious
Grass-Fed Hawaiian Sliders 50
and satisfying meals you can eat regularlywithout guilt
or shame. Lamb Sliders with Tzatziki Sauce 52
In this section, we teach you how to consume over a Maple Dijon Breakfast Burger 54
dozen of our absolute most favorite burger variations. Meatloaf Burger 56
These meals will not only give you a great balance of Salmon Burger 58
healthy fat, carbohydrates and protein, but will also satisfy Savory Brie Burger with
your appetite, making it easier to lose fat, train hard in the Caramelized Onions 60
gym, and not be obsessed with food throughout the day.
Smokehouse Brisket Burger 62
Note: The nutrition for the recipes in this section do not
Tuna Burger with Wasabi Avocado
include nutrition for buns. Because of this, when you use a Cream Sauce 64
bun for burgers, youll have to account for the bun in your
nutrition beyond that of the nutrition listed for the recipes.
39
TRIPLE B BURGER
1 lb. grass-fed beef 1. Form 4 lb. patties, season boths sides well with salt and pepper.
Salt and pepper 2. In a large skillet heat coconut oil on medium-high heat.
4 oz. Blue cheese, crumbled
8 slices Bacon 3. Once pan is heated, add burgers to the hot pan and immediately
Arugula turn heat down to medium.
Hot pepper rasp. Spread (store bought) 4. Cook for 4-5 minutes on each side for medium/medium-rare
burger, add crumbled blue cheese.
5. Set burgers to the side to let rest for a few minutes.
NUTRITION: 6. To assemble the burger, choose your bun and spread with jam
Servings: 4 burgers * (neither included in the nutrition below), then add 1 burger with
Serving: 1 -lb burger with 1 oz. blue blue cheese, 2 slices of bacon, and top with fresh arugula.
cheese and 2 slices of bacon *
Calories: 420
Fat: 31 g
Carbs: 1 g
Sugar: 1 g
Fiber: 0 g
Sodium: 795 mg
Chol: 115 mg
Protein: 34 g
*additional calories for bun

and pepper spread
40
BEACH BUM BURGER
WITH HONEY MUSTARD AVOCADO SPREAD
1 lb. grass-fed beef 1. Form 4 lb. patties, season with garlic powder, parsley and salt
Butter (for cooking) and pepper.
8 slices bacon 2. In a large skillet heat coconut oil on medium-high heat.
Avocado spread (see page 185)
4 slices of smoked gouda cheese 3. Once pan is heated, add burgers to the hot pan and immediately
Salt and pepper turn heat down to medium.
4. Cook for 4-5 minutes on each side for medium/medium-rare
burger, add cheese if desired.
NUTRITION: 5. Set burgers to the side to let rest for a few minutes.
Servings: 4 6. To assemble the burger choose your bun then top burger with 1
Serving: 1 -lb burger with 2 slices of slice of cheese, 1 serving of the Honey Mustard Avocado Spread,
bacon, 1 slice of cheese and 1 serving and 2 slices of bacon.
of the sauce
Calories: 508
Fat: 39 g
Carbs: 5 g
Fiber: 1 g
Sugar: 4 g
Sodium: 659 mg
Chol: 112 mg
Protein: 32 g
42
BUFFALO RANCH BURGER
1 lb. grass-fed beef 1. To make the patties, combine beef, ranch mix, buffalo sauce, and
1 packet Hidden Valley Ranch dry mix onions in a large bowl. Use your hands to mix everything together
cup buffalo sauce so its well dispersed.
2-3 green onions, chopped 2. Start to form 4 equal patties if you have a scale, weigh them out
1 tbsp. grass-fed butter to 4 oz. per burger. Cover and place in the fridge until ready to
4 oz. garlic and herb goat cheese cook.
buffalo sauce
Burger bun of choice 3. In a large skillet heat butter on medium-high heat. When pan is
hot enough, add burgers to the pan, turn down heat to medium.
Cook for 4-6 minutes, flip and cook for another 4 minutes (this
NUTRITION: is for a medium burger; adjust cooking time depending on your
liking).
Servings: 4 4. When burger is about 1 minute away from being done, add 1 oz.
Serving Size: 1 4-oz. Patty of cheese on top of each patty and cover until cooked and cheese
melted.
Calories: 409
Fat: 25 g 5. Drizzle with more buffalo sauce if desired.
Carbohydrates: 1 g
Sugar: 0 g
Fiber: 0 g
Protein: 26 g
* This includes beef, ranch mix, buffalo

sauce and butter.
44
COFFEE CRUSTED BURGER
1 lb. grass-fed beef 1. Combine coffee grounds, seasoning salt and brown sugar in a
1 tbsp. Coconut oil small bowl.
cup ground coffee 2. Form four -lb patties and season with coffee rub on each side.
2 tsp. Seasoning salt
1 tbsp. Brown sugar 3. Heat 1 tbsp. coconut oil in a skillet on medium high.
4. Add burger to the pan, turn down to medium and cook for 4-5
minutes on each side (for medium/medium-rare).
NUTRITION: 5. Top with cheese (gouda or white cheddar), bacon and maple dijon
Servings: 4 sauce (page 190).
Serving Size: 1 burger with coffee rub (not
including bun, cheese, and sauce)
Calories: 275
Fat: 20 g
Carbs: 2 g
Fiber: 0 g
Sugar: 2 g
Protein: 21 g
46
GARLIC & HERB CHICKEN BURGER
1 lb. ground chicken breast 1. Combine chicken, chopped onion, parsley and garlic aioli in a
cup yellow onion, chopped finely large bowl season well with salt and pepper. Using hands, mix all
cup parsley, loosely packed then ingredients together until fully incorporated. Start to form meat
chopped mixture into 4 equal patties.
salt and pepper 2. Heat oil in a large skillet on medium high heat.
1 tbsp. olive oil
2 tbsp. garlic aioli sauce (see page 183) 3. Once oil is heated add patties into the pan and turn heat down to
medium.
4. Cook for 4-6 minutes on each side or until the internal
NUTRITION: temperature is 160.
Servings: 4 5. Once burgers are cooked fully, remove from skillet place on a plate
Serving Size: 1 burger + 1 tbsp or a bun, spoon a tablespoon of more garlic aioli (page 183) and
Garlic Aioli top with arugula.
Calories: 287
Fat: 19 g
Carbohydrates: 5 g
Sugar: 0 g
Fiber: 0 g
Sodium: 309 mg
Protein: 22 g
48
GRASS-FED HAWAIIAN SLIDERS
1 lb. grass fed beef (makes 8 2-oz sliders) 1. Preheat grill or skillet (if using a skillet, add 2 tsp. of coconut oil) to
8 slices canadian bacon medium high heat.
8 pineapple rings 2. Meanwhile, form patties into 2-oz sliders. Season both sides well
8 hawaiian slider rolls with salt and pepper.
Teriyaki sauce (of your choice)
Salt and pepper 3. When pan/grill is hot enough add sliders and turn heat
8 oz. smoked cheddar cheese immediately down to medium. Cook for about 4 minutes on each
side (for medium rare). Add 1 oz of smoked cheddar on each patty
the last minute or so to melt completely.
NUTRITION: 4. Once burgers are cooked to your level of doneness set aside and
let rest for a few minutes. In the meantime take your slices of
Servings: 4 pineapple and canadian back and add to the grill, basting with
Serving Size: 2 sliders ( lb of meat teriyaki sauce.
with toppings)
5. Cook for just a few minutes on each side just to get them
Calories: 716 caramelized with the teriyaki sauce. Once those are done remove
Fat: 32 g and place on a plate, set aside. (Optionally you can add your
Carbs: 62 g hawaiian rolls to the grill to toast up.)
Sugar: 34 g 6. To assemble to sliders, place the patty onto the roll, add 1 tbsp. of
Fiber: 2 g teriyaki sauce, canadian bacon, pineapple and top of roll and enjoy!
Sodium: 2045 mg
Protein: 43 g
50
LAMB SLIDERS
WITH TZATZIKI SAUCE
1 lb. ground lamb (grass-fed) 1. Combine lamb, oregano, rosemary, garlic, 2 tsp olive oil and salt
1 tbsp. dried oregano and pepper. Mix together until well incorporated (dont over-mix).
2 tsp. Dried rosemary 2. Form into 2-oz sliders and place into the fridge until ready to start
1 tsp. Garlic cooking.
1 tbsp. Plus 2 tsp. Olive oil
Salt and pepper 3. To begin cooking, heat grill or large skillet (add 1 tbsp. olive oil)
Lemon (optional) on medium high. Cook on one side for 4 minutes flip and cook for
another 2-3 minutes (depending on your likeness).
4. Once sliders are done, optionally squeeze fresh lemon juice on top
NUTRITION: and serve in a pita with tzatziki sauce (see page 200).
Servings: 8
Serving Size: 1 slider w/o pita
Calories: 170
Fat: 14 g
Carbs: 0 g
Sugar: 0 g
Fiber: 0 g
Chol: 41 mg
Sodium: 33 mg
Protein: 10 g
52
MAPLE DIJON BREAKFAST BURGER
2 -lb. grass-fed beef burgers 1. Take -lb burgers and season both sides with salt and pepper.
worcestershire sauce Drizzle both sides with worcestershire sauce (about 1 tsp for each
2 tsp. coconut oil burger), and rub into the burger to distribute.
2 large eggs 2. In a large skillet heat 1 tbsp. coconut oil on medium-high heat.
tbsp unsalted butter Once pan is heated, add burgers to the hot pan and immediately
sliced cheese (optional) turn heat down to medium.
salt & pepper (to taste)
Burger bun of choice 3. Cook for 4-5 minutes on each side for medium/medium rare
burger, then add cheese if desired (I prefer cheddar cheese for this
one). Set burgers to aside to let them rest.
NUTRITION: 4. In a smaller skillet, heat 1 tbsp. butter on medium-low. Once butter
is melted, swirl around to coat the pan.
Servings: 2
Serving Size: 1 burger with 1 fried 5. Add eggs to buttered skillet and cook for 2 minutes, then cover
egg + sauce ( the amount) and cook for an additional 1-2 minutes until the whites are fully
cooked and yolk is still runny. Season with sea salt and pepper.
Calories: 415 6. Take fried eggs and place on top of burgers. Drizzle with maple
Fat: 27 g * dijon sauce (page 190) and serve.
Carbohydrates: 16 g
Fiber: 1 g
Sugar: 15 g
Protein: 27 g
54
MEATLOAF BURGER
1 lb. grass-fed beef 1. In a large skillet heat 1 tbsp. of butter on medium heat. Once butter
cup yellow onion, chopped is melted, add onion and garlic and cook for about 5-8 minutes,
2 garlic cloves, minced until onion is softened and cooked down. Remove from pan and
2 tbsp. Butter add to small bowl and let cool completely.
2 tbsp. Ketchup 2. In a large bowl add beef, cooled onion mixture, ketchup, egg,
1 egg, beaten panko, worcheshire and Dijon. Season well with salt and pepper.
cup panko breadcrumbs Mix thoroughly with hands until everything thing is evenly
3 tbsp. Worcheshire sauce dispersed (make sure to not over-mix).
2 tbsp. Dijon mustard
Salt and pepper 3. Form meat into 4 equal patties (use a food scale to for exact
8 slices of bacon weight). Place patties in the fridge until ready to cook.
4 slices of cheese (of your choice) 4. Heat a griddle/skillet with 1 tbsp butter on medium high-heat.
Add patties to the pan when hot and reduce to medium heat. Cook
for about 4-5 minutes on each side (for medium rare).
NUTRITION: 5. Add cheese (optional) for the last few minutes of cooking.
Servings: 4 6. Serve on a bun with crispy bacon and your favorite sauce (I prefer
Serving Size: 1 burger ( of the BBQ).
mixture, topped with 1 slice of
cheese and 2 pieces of bacon),
not including bun
Calories: 428
Fat: 31 g
Carbs: 5 g
Sugar: 1 g
Fiber: 0 g
Sodium: 468 mg
Protein: 31 g
56
SALMON BURGERS
WITH LEMON GARLIC GREEK YOGURT SAUCE
10 oz. cooked salmon, shredded 1. Combine cooked salmon, egg, panko, dijon, dill, sage, onion
1 egg, beaten powder, salt and pepper (to taste). Mix until all incorporated.
cup panko 2. Form and press together to make 2 equal patties.
1 tbsp. Dijon
1 tbsp. Dill 3. Place into the fridge for a half hour or overnight.
tsp. Sage 4. Heat oil in a large skillet (can use a griddle or even make on the
tsp. Onion powder grill) to medium-high heat.
1 tbsp. Coconut oil (for searing)
Salt and pepper 5. Place patties into the hot oil and cook for 4-5 minutes on each side
until cooked through.
6. Serve immediately with 2 tbsp of Lemon Garlic Greek Yogurt
NUTRITION: sauce (see page 188).
Servings: 2
Serving Size: 1 burger + 2 tbsp sauce
Calories: 361
Fat: 18 g
Carbs: 7 g
Fiber: 0 g
Sugar: less than 1 g
Protein: 43 g
Chol: 92 mg
58
SAVORY BRIE BURGER
WITH CARAMELIZED ONIONS
Burgers: 1. Make the caramelized onions first. To begin, heat butter on
1 lb. grass-fed beef medium heat. Cut onion in half lengthwise (top-down). Place
1 tbsp of butter or oil (for cooking) onion halves on the sides face-down and make thin cuts against
Salt and pepper the grain of the onion so youre left with slices.
Peach preserves 2. Toss sliced onions in butter and cook down for 30-40 minutes,
4 oz. Brie cheese stirring and scraping pan every 3-5 minutes. Add broth to deglaze
the pan and cook until broth is all soaked up. When onions are
Onions: fully caramelized they will be deep brown in color. Season with salt
1-2 yellow onions and pepper.
1-2 tbsp. Butter
2-3 tbsp. Beef broth 3. Form patties into lb. grass-fed beef patties. Season both sides
with salt and pepper. Refrigerate until ready to serve.
4. To cook, add burger to the pan, turn down to medium and cook
NUTRITION: for 4-5 minutes on each side (for medium/medium-rare). Top with
brie slices last few minutes of cooking.
Servings: 4
Serving Size: 1 -lb burger with 1 oz. 5. Spoon 1-2 tbsp. peach preserves on top of the cheese and then
brie cheese, 1 tbsp. Fruit preserve, 1 oz. caramelized onions. Serve immediately.
caramelized onions
Calories: 430
Fat: 29 g
Carbs: 16 g
Sugar: 12 g
Fiber: 0 g
Sodium: 243 mg
Chol: 121 mg
Protein: 27 g
60
SMOKEHOUSE BRISKET BURGER
Burgers: 1. Add all sauce ingredients into a large crockpot. Cut the brisket in
1 lb. grass fed beef half widthwise (so its easier to fit into the crockpot). Generously
Salt and pepper sprinkle brisket with rub while rubbing into all sides of the meat.
1 tbsp. Coconut oil Place brisket into the crockpot, set to LOW for 10 hours.
1 slice of cheese (of your choice) 2. After brisket is cooked, start the burgers by taking -lb patties and
season both sides with salt and pepper. Drizzle both sides with
Brisket rub: worcestershire sauce (about 1 tsp for each burger) and rub into the
cup paprika burger to distribute.
1 tbsp. chili powder
1 tbsp. dark brown sugar 3. In a large skillet, heat 1 tbsp coconut oil on medium-high heat.
1 tbsp. kosher salt Once pan is heated, add burgers to the hot pan and immediately
1 tsp. cayenne turn heat down to medium. Cook for 4-5 minutes on each side for
1 tsp. garlic powder medium/medium rare burger, adding cheese if desired (I added
1 tsp. freshly ground black pepper some cheddar cheese) 1-2 minutes before theyre done. Set burgers
to the side to let them rest.
BBQ sauce: 4. Top burger with brisket and onion rings (see page 140). *
1 cup ketchup
cup brown sugar
cup water
cup finely chopped onion NUTRITION:
2 tbsp. apple cider vinegar
3 tbsp. worcestershire sauce Servings: approx. 4 burgers
1 tsp. garlic Serving Size: 1 4-oz burger, 2 oz.
2-3 chipotles, finely chopped brisket, 1 slice of cheese and 1
1 tsp. black pepper serving of onion rings *
Calories: 645 Fiber: 1 g

Fat: 39 g Sodium: 824 mg
Carbs: 28 g Protein: 47 g
Sugar: 7 g
* Nutrition not including bun.
62
TUNA BURGER
WITH WASABI AVOCADO CREAM SAUCE
2 6-oz. Sushi grade tuna fillets 1. Heat oil on medium-high. Add strips to the oil in batches and
1 tbsp. coconut oil cook until golden brown (just a minute or so). Season with salt
1 cup cherry tomatoes, chopped (optional).
2-3 green onions, sliced 2. To make the salsa topping, combine cherry tomatoes, sliced green
1 jalapeno, diced onions, diced jalapenos, and sweet chili sauce in a small bowl and
1 tbsp. sweet chili sauce stir to combine. Refrigerate until ready to use.
Salt and pepper
Wonton strips (optional), or: 3. Remove tuna from fridge about 30 minutes before cooking. Season
4 egg roll wrappers, cut into strips tuna fillets well with salt and pepper.
cup coconut oil (for wonton strips) 4. Heat oil in large skillet on medium heat. Add steaks to the pan and
cook 2 minutes on each side (cook longer for a more well-done
tuna steak).
NUTRITION: 5. Serve on bun of choice (not included in the nutrition for this
Servings: 2 recipe), one serving of wasabi avocado sauce (2 tbsp), sweet chili
Serving Size: 1 6-oz. tuna steak burger salsa and optionally wonton strips (also not included in nutrition).
with 1 serving of sauce and salsa
Calories: 368
Fat: 21 g
Carbohydrates: 3 g
Sugar: 0 g
Fiber: 0 g
Protein: 40 g
Chol: 76 mg
* Bun and wonton strips not included.
64
CHICKEN
Chicken isnt just a great source of protein; its also a Jammin Jamaican Chicken 68
fantastic source of good animal fats. Chicken & Waffles 70
Moreover, if you consume the entire animal or use the Cornbread Waffles with BBQ
carcass to prepare bone broth, then you also get the Pulled Chicken 72
added benefits of the extremely micronutrient-rich joints, Seared Chicken Thighs with
ligaments, and organ meats. Mushroom Cream Sauce 74
In this section, we share our favorite chicken recipes to Baked Chicken Chimichangas 76
support hormonal health.
After making these recipes, youll never look at a chicken
breast as a bland meal ever again.
67
JAMMIN JAMAICAN CHICKEN
2 lbs. boneless skinless chicken breast 1. Start by prepping the chicken. You can cut chicken into boneless
2 green onions wing-size chunks or tenders, or simply pound out the chicken
1 tbsp. allspice berries (whole) breast till its 1-inch in thickness - your choice. Afterward, place in
1 tbsp. peppercorns a large bowl. Set aside.
1 tbsp. red pepper flakes 2. To make the marinade, use a coffee grinder for the spices. If
2 tsp. ginger you have a mortar that is great too. If you dont have either, just
1 habanero pepper substitute ground spices. Put the allspice berries, peppercorns, red
1 garlic clove pepper flakes and sea salt into the coffee grinder and pulse until
1 tbsp. light brown sugar fine.
2 tbsp. honey
1 tbsp. soy sauce 3. Transfer to a food processor; add ginger, habanero, garlic and
1 tbsp. sea salt thyme, then pour into a bowl and add brown sugar, honey, soy
1 tbsp. dried thyme sauce, green onions and coconut oil. Stir together until fully
1-2 tbsp. coconut oil combined.
4. Spoon marinade/rub over the chicken and using your hands
spread it evenly over every piece. Place in the refrigerator for a few
NUTRITION: hours or preferably overnight.
5. To cook (using boneless wing-sized pieces of chicken), heat 1 tbsp
Servings: 4
of coconut oil in a large skillet over medium heat. (If you have a
Serving Size: 8 oz. jerk chicken
grill, Id recommend using that instead.)
Calories: 304 6. Add chicken and cook on each side for 7-8 minutes, until fully
Fat: 8 g cooked through.
Carbs: 12 g
Fiber: 0 g
Sugar: 11 g
Sodium: 394 mg
Protein: 50 g
68
CHICKEN AND WAFFLES
Waffles: 1. To make the chicken, start by preheating the oven to 375. Line a
1 cup kodiak cakes baking sheet with foil and then place a wire rack on top of that.
1 cup water 2. To coat the chicken add panko mix to one bowl and set aside.
cup green onion, chopped In another bowl, add eggs, milk, maple and hot sauce and whisk
cup sharp cheddar, shredded together, then set aside.
cup bacon bits
3. Take the chicken and dip into the milk/egg mixture first and then
Chicken: add to the panko mixture and press into the chicken to fully coat.
2 lb. boneless skinless chicken breast Place chicken on the wire rack. Repeat until youve coated all the
(about 6 chicken breasts) chicken.
2 eggs, beaten 4. Place baking sheet into the oven for about 30-35 minutes, until
cup whole milk chicken is fully cooked.
1 tbsp. Agave maple syrup
5. While those are cooking, to make the waffles, add all waffle
1 dash of hot sauce
ingredients in a medium size bowl. Whisk together until fully
1 cup panko breadcrumbs
combined.
2 tsp. Paprika
cup coconut oil, melted 6. Heat up waffle iron. Spray with cooking spray and add batter using
Salt and pepper a cup measuring cup for each waffle. Close and cook until done
(they should be golden-brown in color). Repeat until you use all
the batter (about 6 waffles total).
NUTRITION: 7. To serve, top one waffle with a chicken breast and 2 tbsp of the
sweet and spicy sauce (see page 197).
Servings: approx. 6
Serving Size: 1 waffle with 1 breaded
chicken breast (about 5.3 oz. chicken
breast) and 2 tbsp sauce
Calories: 535 Sugar: 21 g

Fiber: 3 g Chol: 184 mg
70
CORNBREAD WAFFLES
WITH BBQ PULLED CHICKEN
1.5 lbs. boneless skinless chicken breast 1. In a crockpot, add BBQ sauce then add chicken, cover and cook on
1 bottle BBQ sauce (of your choice) LOW for 6-8 hours.
Smoked gouda cheese (slices) 2. Once chicken is cooked, remove from crockpot, shred chicken,
2 cups cornmeal then add it back to crockpot to toss in sauce.
1 cup all-purpose flour *
1 tsp. Baking powder 3. For the cornbread waffles, in a large bowl whisk together cornmeal,
1 tsp. Baking soda flour, baking powder, baking soda, 1 tsp salt, 1 cup milk, Greek
1 tsp. Salt yogurt, butter, cup sugar and eggs until fully combined.
1 cup whole milk 4. Heat a waffle maker; once ready to cook, spray the grates with
cup plain Greek yogurt cooking spray and add cup of batter for each waffle, then close
4 tbsp. Grass-fed butter, melted to cook. Repeat until all waffles are made (about 10 waffles).
cup sugar
5. To build your waffles place one waffle on the bottom, add 2 oz.
2 eggs, beaten
chicken, slice of cheese, then another waffle, 2 oz. meat and
remaining slice of cheese. Optionally drizzle with more BBQ
* Can substitute for gluten-free flour of
sauce.
choice
NUTRITION:
Servings: approx. 5
Serving Size: 2 waffles with 4 oz. meat
(with sauce) and 1 slice of cheese
Calories: 610
Fat: 15 g
Carbs: 81 g
Sugar: 26 g
Fiber: 4 g
Sodium: 496 mg
Protein: 38 g
72
SEARED CHICKEN THIGHS
WITH MUSHROOM CREAM SAUCE
30 oz. chicken thighs (approx. 4 thighs) 1. Preheat oven to 350. Line a baking sheet with foil.
2 tbsp. Coconut oil 2. Season chicken with salt and pepper on each side and set aside.
4 oz. cooked asparagus
yellow onion, chopped 3. Meanwhile in a large skillet, heat 1 tbsp of oil on medium high.
16 oz. white button mushrooms Add seasoned chicken thighs skin side down and sear for about
1 cup heavy cream 4-5 minutes to get a nice crust.
Salt and pepper 4. Remove from the pan and place the chicken skin side up on the
Fresh thyme sprigs baking sheet. Place into the oven for 20-25 minutes depending on
thickness of the chicken, until cooked through.
5. In a large skillet on medium heat add remaining 1 tbsp of oil, then
NUTRITION: add mushrooms. Cook for 3-5 minutes until all liquid is fully
Servings: 4 absorbed.
Serving Size; 1 chicken thigh with 6. Add chopped onions and cook down for another 5 minutes. Add
mushroom sauce garlic and season with salt and pepper. Pour in cream and a couple
thyme sprigs and season with salt and pepper.
Calories: 679 7. Bring to a boil, then reduce to a simmer, stirring to combine all
Fat: 55 g ingredients. Simmer for 3-5 minutes, then season with more salt (if
Carbs: 2 g needed). Add cooked asparagus pieces for the last few minutes and
Sugar: 0 g stir.
Sodium: 638 mg
Fiber: 0 g 8. Place cooked chicken thighs into the sauce and serve.
Protein: 25 g
74
BAKED CHICKEN CHIMICHANGAS
2 tsp. coconut oil 1. Preheat oven to 350. Line a baking sheet with foil and spray with
1lb. lean ground turkey cooking spray.
yellow onion, diced 2. In a large skillet heat oil on medium heat. Add diced onion and
1 jalapeo, diced and seeded (I left in jalapeo and cook down for 5 minutes.
seeds for extra spice)
1 packet taco seasoning (I used reduced 3. Add ground turkey to the skillet and start to break apart while
sodium) cooking. Once meat is cooked and broken apart, add taco packet
cup Alouette Smoky Jalapeo soft and follow the directions on the packet. When meat is done turn
spreadable cheese off heat and set aside.
cup shredded Mexican cheese 4. To build the chimichangas, warm tortillas so they are easier to
cup fat free refried beans work with. Spread 1 tbsp. jalapeo cheese on the middle of the
cup guacamole (see page 132) tortilla, then 1 tbsp. of refried beans, 1 tbsp. guacamole (see
8 Udis Gluten-Free Plain Tortillas page 132), 2 ounces of cooked turkey; then fold up the bottom
cooking spray over the meat, fold in the the two sides that are opposite of that,
toothpicks then flip the whole thing over to close. Seam side should be
down. Use toothpicks on the seam side to help keep closed. Place
onto the baking sheet seam side down. Repeat until you have 8
NUTRITION: chimichangas.
5. Spray tops of chimichangas with cooking spray and place into the
Servings: 8
oven for 15 minutes and flip. Cook for another 10 minutes. Take
Serving Size: 1 chimichanga *
out of the oven sprinkle each one with 1 tbsp. of shredded Mexican
cheese and place back into the oven for 3 minutes, until lightly
Calories: 370
browned and crispy. Serve immediately. Note: one serving contains
Fat: 17 g
1 tortilla with 2 oz. cooked turkey, 1 tbsp. jalapeo spread, 1 tbsp.
Carbohydrates: 32 g beans, 1 tbsp. guacamole and 1 tbsp. shredded cheese.
Sugar: 1 g
Fiber: 3 g
Protein: 18 g
76
FISH & SEAFOOD
Seafood and shellfish are great cornerstones for Ahi Tuna Bowl 80
micronutrient-rich protein sources, rich in zinc, selenium Seared Tuna with Wasabi Avocado
and other amazing nutrients. Cream Sauce 82
In this section, we outline our absolute favorite seafood Parmesan Garlic Crusted Cod 84
recipes for you to use to make incredible meals. Chili Rubbed Salmon 86
Always use fresh, wild-caught fish, as the fatty acid profile Honey Lime Sriracha Glazed
is far favorable over farmed, grain-fed fish. Salmon 88
It also tastes head-and-shoulders better. Macadamia Crusted Mahi 90

Thai Peanut Mahi 92
79
AHI TUNA BOWL
2 8-oz sushi-grade ahi tuna steaks 1. Start by making the Mango Salsa. In a bowl combine mango
1 tbsp. coconut oil (cubed), red onion, jalapeno, cilantro, stir together.
sesame seeds 2. Squeeze the juice from half of one lime into the mixture and stir to
salt and pepper combine. Season with salt to taste. Refrigerate until ready to serve.
cup cooked jasmine rice
1 medium avocado, sliced 3. To make the tuna, first wash and dry the tuna steaks. Fully coat
1 ripe mango, diced each side of the tuna steaks with sesame seeds and then season
1/3 cup chopped red onion with salt and pepper. Set aside on a plate.
1 jalapeno, diced and seeded (add some 4. In a large skillet, heat 1 tbsp. coconut oil on high heat. When pan
seeds for more heat) is hot, add tuna steaks and cook for just under one minute (45-50
cup fresh cilantro, chopped seconds). Flip and repeat.
juice of a lime
5. With a set of tongs, pick up the tuna steak and sear the sides for
salt (to taste)
20 seconds (or less) and repeat on all sides. This will leave the tuna
steaks rare on the inside.
NUTRITION: 6. Once tuna is cooked to your liking, place on a cutting board and
slice on an angle going against the grain. Top with salsa and serve
Servings: 2 (optionally with sauce of choice).
Serving Size: 1 8-oz. tuna steak with
cup rice, avocado, mango salsa
Calories: 576
Fat: 21 g
Carbohydrates: 40 g
Fiber: 6 g
Sugar: 0 g
Sodium: 100 mg
Protein: 58 g
80
SEARED TUNA
WITH WASABI AVOCADO CREAM SAUCE
2 8-oz sushi-grade ahi tuna steaks 1. First wash and dry the tuna steaks. Fully coat each side of the tuna
Salt and pepper steaks with sesame seeds and then season with salt and pepper. Set
Sesame seeds aside on a plate.
1 tbsp. Coconut oil 2. In a large skillet, heat 1 tbsp. coconut oil on high heat. When pan
is hot, add tuna steaks and cook for just under one minute (45-50
seconds). Flip and repeat.
NUTRITION: 3. With a set of tongs, pick up the tuna steak and sear the sides for
Servings: 2 20 seconds (or less) and repeat on all sides. This will leave the tuna
Serving Size: 1 8-oz seared tuna steak steaks rare on the inside.
4. Once tuna is cooked to your liking, place on a cutting board and
Calories: 405 slice on an angle going against the grain.
Fat: 11 g
Carbs: 1 g 5. Pour wasabi avocado cream sauce (see page 201) over the top or
Sugar: 0 g place on the side as a dipping sauce.
Sodium: 74 mg
Fiber: less than 1
Chol: 189 mg
Protein: 53 g
82
PARMESAN GARLIC CRUSTED COD
4 5-oz cod fillets 1. Preheat oven to 400. Line a baking sheet with foil and spray with
1 egg cooking spray.
cup flour 2. Remove filets from the fridge, wash them and pat them dry.
1 tbsp. Parsley 3. Take 3 shallow bowls or plates, add flour to one and season well
2 tsp. Garlic salt with salt and pepper. For the second bowl add egg and beat with
cup grated parmesan fork. The third bowl add panko, parsley, garlic salt, and parmesan
salt and pepper cheese. Mix together with fork until all ingredients are evenly
distributed.
4. LIne the bowls up in the order you prepared them. Take one piece
NUTRITION: of cod, add to the bowl with flour and coat thoroughly. Dip in the
egg mixture. Finally coat well with panko mixture, pressing into
Servings: 4 each side of the filet.
Serving Size: 1 cod filet
5. Place fillet on prepared baking sheet. Repeat process until all cod
Calories: 230 filets have been coated. Place cod into the preheated oven and cook
Fat: 7 g for 20 minutes or until cooked and flakey.
Carbs: 18 g 6. Serve immediately.
Fiber: > 1 g
Sugar: 1 g * For extra t-boosting, top this dish with sauteed mushrooms.
84
CHILI RUBBED SALMON
WITH SWEET POTATO SUCCOTASH
2 6-oz salmon filets 1. First, make the Red Chile Sauce (see page 192).
6 oz. sweet potatoes, peeled and diced into 2. Once made, add sweet potatoes to the sauce and heat on a simmer
small pieces until potatoes are cooked (about 20 minutes). Add corn and black
cup black beans beans, then stir to combine. Season with more salt and pepper to
cup corn taste.
cup yellow onion, chopped
2 tsp. Coconut oil 3. Start to preheat grill to medium heat.
2 tsp. Brown sugar 4. To make the seasoning rub, combine brown sugar, chili powder,
1 tsp. Chili powder cumin, paprika, salt and black pepper in a small bowl and mix
tsp. Cumin together. Set aside.
tsp. Paprika
5. Rinse salmon and pat dry. Brush salmon with coconut oil, then
tsp. Black pepper
sprinkle seasoning rub generously on both salmon fillets.
tsp. Salt
6. Cook for 6-8 minutes on each side and serve on a bed of the sweet
potato and red chile sauce.
NUTRITION:
Servings: 2
Serving Size: 1 6-oz salmon fillet with
seasoning and sw. Pot. succotash
and sauce
Calories: 530
Fat: 11 g
Carbs: 63 g
Sugar: 22 g
Fiber: 13 g
Sodium: 1190 mg
Protein: 46 g
Chol: 83 mg
86
HONEY LIME SRIRACHA
GLAZED SALMON
1 10-oz. salmon filet 1. To make the glaze, combine coconut oil, garlic, sriracha, soy sauce,
1 tbsp. Coconut oil honey, rice vinegar, sesame oil, seeds and a squeeze of fresh lime
1 garlic clove. Minced juice. Whisk together until fully combined and set aside.
2 tbsp. Sriracha 2. To make the salmon, start by preheating the oven to 425. Wash
1 tbsp. Soy sauce salmon filets and pat dry, season with salt and pepper and place
1 tbsp. Honey onto a parchment lined baking sheet.
1 tbsp. Rice vinegar
tsp. Sesame oil 3. Place into the oven for 10 minutes. Remove from oven and brush
1 tsp. Sesame seeds (optional) the salmon generously with the glaze.
Lime juice 4. Put back into the oven for another 10 minutes or until fully
cooked.
NUTRITION:
Servings: 1
Calories: 565
Fat: 26 g
Carbs: 24 g
Fiber: 0 g
Sugar: 22 g
Sodium: 1,776 mg
Protein: 58 g
88
MACADAMIA CRUSTED MAHI
2 5-oz. mahi mahi filets 1. Preheat to 450. Wash and pat dry the mahi fillets, then season
cup macadamia nuts with salt and pepper and set aside.
cup panko bread crumbs 2. Add macadamia nuts to a food processor and pulse just enough
1 large egg to break up into very small pieces, not as fine as flour. In one bowl
2 tbsp. Light coconut milk mix together macadamia nuts and panko. In another bowl whisk
1 tbsp. Coconut oil together egg and coconut milk.
Salt and pepper
3. Add coconut oil to a large skillet and heat on medium-high. Take
the mahi and coat with egg mixture and then the panko mixture
NUTRITION: pressing it into the fish to fully coat both sides.
4. Carefully add the mahi fillets to the hot skillet and cook for 3
Servings: 2 minutes on each side to form a nice golden crust.
Serving Size: 1 filet
5. Take skillet and place into preheated oven for an additional 10
Calories: 350 minutes or until fully cooked.
Fat: 21 g
Carbs: 9 g
Sugar: 1 g
Fiber: 1 g
Sodium: 236 mg
Chol: 199 mg
Protein: 31 g
90
THAI PEANUT MAHI
2 5-oz. Mahi fillets 1. Preheat oven to 400. Line a baking sheet with parchment paper.
1 tbsp. Coconut oil 2. Wash and pat dry the mahi fillets. Brush olive oil on both fillets
Salt and pepper and season with salt and pepper. Place into the oven for 18-20
Chopped peanuts minutes, until fully cooked.
Cilantro
Jalapenos 3. Meanwhile, make the thai peanut sauce (see page 198). Heat sauce
on a simmer until ready to serve (can optionally add chopped
peanuts to the sauce).
NUTRITION: 4. When ready to serve spoon a few tablespoons on top of the mahi
or on the side as a dipping sauce. Sprinkle fresh cilantro on top
Servings: 2 and serve.
Serving Size: 1 fillet + 3 tbsp sauce
Calories: 290
Fat: 11 g
Carbs: 2 g
Fiber: >1 g
Sugar: >1 g
Sodium: 319 mg
Protein: 27 g
92
BREAKFAST
Who doesnt love breakfast food? Cinnamon Roll Pancakes 96
And no, Im not just talking about the stereotypical eggs Maple Bacon Pancakes 98
and bacon Im talking about waffles, omelettes, and the Tropical Coconut Macadamia
king of breakfast food: pancakes. Pancakes 100
Even if you practice intermittent fasting daily, remember: Chocolate Chip Waffles with Mixed
Berry Sauce 102
there are no rules when it comes to eating breakfast foods.
Feel free to eat them any time of the day. Spicy Waffle Breakfast Sandwich
104
Look at pancakes, for example. You dont need to eat
Waffle French Toast Bake 106
breakfast to eat pancakes; in fact, pancakes make an
incredible post-training dinner with some eggs and a Caprese Omelet 108
smoothie.
Carmelized Onion and Mushroom
The following breakfast food recipes are delicious and Breakfast Bake 110
filling, and make the perfectly testosterone-friendly meal Huevos Rancheros 112
any time of the day.
Maple Chipotle Breakfast Bowl 114
Several of these recipes are made using our suggested Southwest Egg and Hashbrown
base, gluten-free Kodiak Cakes pancake mix. Not only Bake 116
do Kodiak Cakes mixes taste absolutely incredible, but
theyre simple to use and extremely versatile.
95
CINNAMON ROLL PANCAKES
1 cup Gluten-Free Kodiak Cakes 1. To make the cinnamon streusel, in a small bowl whisk together 3
pancake mix tbsp melted butter, brown sugar and cinnamon until combined.
1 cup of water Pour streusel into a ziplock bag or pastry bag. When ready to cook
2 stevia packets pancakes, cut a small slit at the bottom of the bag; this way you will
3 tbsp. Grass-fed unsalted butter, melted be able to swirl in the streusel into the pancakes.
4 tbsp. Brown sugar 2. To make the icing, combine yogurt, vanilla, powdered sugar, 1
2 tsp. Cinnamon stevia packet and tsp salt. Stir to fully combine. If needed, add a
1 cup nonfat plain Greek yogurt few tablespoons of milk to thin out. Set aside.
1 tsp. Vanilla
cup powdered sugar 3. Now make the pancakes. In a large bowl whisk together pancake
tsp. Salt mix, water and second stevia packet.
2-3 tbsp. milk (if needed) 4. In a large skillet heat on medium heat and spray with cooking
Coconut oil cooking spray spray. When pan is hot use a cup measuring cup to scoop
pancake batter and pour onto the pan. Repeat to fill the pan (dont
overcrowd it though).
NUTRITION: 5. Take the streusel bag and squeeze it lightly, swirling in a circular
Serving Size: 2 motion on top of the pancake batter while it is cooking. Repeat on
all pancakes. When pancakes start to bubble up, flip and cook for
Servings Size:
just another minute or so.
3 pancakes
6. Remove pancakes, and repeat until youve used all batter and
Calories: 458 cinnamon streusel (you may need to spray the skillet occasionally
Fat: 17 g with more cooking spray). Keep pancakes warm until ready to
Carbs: 66 g serve. For serving, pipe one serving (4 tbsp) of icing over the
Fiber: 4 g pancakes.
Sugar: 41 g
Sodium: 26 mg
Protein: 13 g
Chol: 45 mg
96
MAPLE BACON PANCAKES
1 cup Kodiak Cakes mix (Power Cakes 1. Combine kodiak mix, water, and maple syrup and whisk until
mix or Gluten-Free mix) smooth.
cup water 2. Fold bacon bits into batter until combined, leaving of the bacon
2 tbsp. maple syrup bits for topping on the pancakes for serving.
3 slices cooked bacon, roughly chopped
3. Cook pancakes according to Kodiak directions; you should get
about 6 pancakes from the recipe.
NUTRITION: 4. Serve with more maple syrup and the leftover bacon bits.
Servings: 2
Serving Size: 3 pancakes *
Calories: 310
Fat: 7 g
Carbs: 46 g
Sugar: 19 g
Fiber: 5 g
Sodium: 635 mg
Chol: 11 mg
Protein: 18 g
* Account for extra maple syrup or bacon

bits on top.
98
TROPICAL COCONUT MACADAMIA
PANCAKES
1 cup Gluten-Free Kodiak Cakes mix 1. To make the icing, combine yogurt, vanilla, powdered sugar, 1
1 cup coconut milk (BPA-free can) stevia packet and tsp salt. Stir to fully combine. If needed, add a
3 stevia packets few tablespoons of milk to thin out. Set aside.
tsp. Coconut extract 2. To make the pancakes, combine Kodiak Cakes mix, coconut milk,
tsp. Almond extract 2 stevia packets, coconut extract, almond extract, coconut flakes,
cup unsweetened coconut flakes and macadamia nuts in a large bowl and whisk together until fully
cup macadamia nuts, chopped incorporated.
1-2 tsp. Coconut oil
1 cup nonfat plain Greek yogurt 3. Heat 1 tsp. Coconut oil in a large skillet on medium heat. Once
1 tsp. vanilla extract pan is heated, using a cup measuring cup add batter to skillet
cup powdered sugar and cook according to the Kodiak Cakes instructions (from the
tsp. salt box); 4-5 minutes on one side, then flip and cook 1-2 minutes on
2-3 tbsp. milk (if needed) the other (you know the pancakes are ready to flip when bubbles
appear on the surface).
4. Repeat until all batter is used; makes about 6 pancakes (can add
NUTRITION: more oil to the pan between batches, if needed).
Servings: 2 5. Serve pancakes with one serving of icing topping (4 tbsp - recipe
makes 4 servings of icing). Optionally top with Fresh fruit, more
Serving Size: 3 pancakes *
coconut flakes and macadamia nuts (which are not factored in the
nutrition).
Calories: 335
Fat: 21 g
Carbs: 32 g
Sugar: 7 g
Fiber: 7 g
Sodium: 386 mg
Protein: 9 g
Chol: 0 mg
* Nutrition content only includes pancakes

and icing topping.
100
CHOCOLATE CHIP WAFFLES
WITH MIXED BERRY SAUCE
cup flour (or Gluten-Free Kodiak Cakes 1. Heat waffle iron. In a large bowl whisk together flour (or Kodiak
mix) Cakes mix), cocoa powder, baking powder, cinnamon, and salt.
cup unsweetened cocoa powder 2. Start to whisk in mashed banana, coconut oil, vanilla, stevia, egg,
1 tsp. Baking powder and whole milk until smooth and thick batter consistency. Then
1 tsp. Cinnamon fold in chocolate chips.
tsp. salt
1 tbsp. Coconut oil, melted and cooled 3. Spray waffle iron with cooking spray. Scoop about cup of batter
1 medium ripe banana, mashed into each waffle mold, close and cook until fully cooked (golden-
1 tsp. Vanilla extract brown in color). Repeat until youve used all the batter.
1 egg, beaten 4. To make the mixed berry sauce topping, start by adding mixed
cup whole milk berries, raw honey and cup water to a saucepan. Bring to a boil,
cup dark chocolate chips start to break up all the berries with a wooden spoon.
1 stevia packet
5. Once sauce is at a boil bring down to a simmer for about 8
2 cups fresh mixed berries (raspberries,
minutes, until reduced and thickened. Optionally, add more
blueberries, and blackberries)
sweetener to taste. Top waffles with the sauce (half of the sauce is
cup water one serving).
1 tbsp. Raw honey
NUTRITION:
Servings: 2
Serving Size: 3 waffles
Calories: 824
Fat: 34 g
Carbs: 119 g
Fiber: 14 g
Sugar: 61 g
Sodium: 61 mg
Protein: 18 g
Chol: 99 mg
102
SPICY WAFFLE BREAKFAST
SANDWICH
cup Gluten-Free Kodiak Cakes mix 1. Cook bacon to your liking and set aside.
cup water 2. Preheat waffle maker. Meanwhile, in a small bowl whisk together
1 stevia packet waffle mix, water and stevia. Set aside.
2 slices bacon
2 large eggs 3. When waffle iron is heated spray grates with cooking spray and
1 slice cheddar cheese pour equal amounts of batter (about cup) into 2 spots for the
Salt and pepper sandwich halves.
Coconut oil cooking spray (BPA-free) 4. While the waffles are cooking you can start to make the eggs (in
any style you want - I like fried eggs on the sandwich). For fried
eggs, heat a small skillet and spray with cooking spray (or coconut
NUTRITION: oil) on medium heat. Crack egg into the pan and lower heat to
low and cook for about 2 minutes, then cover and cook for an
Servings: 1 additional 2 minutes until the white is cooked and yolk is still
Serving Size: 1 sandwich runny. Season with salt and pepper.
Calories: 334 5. Remove waffles from maker once they are fully cooked and golden
Fat: 21 g in color.
Carbs: 44 g 6. To assemble the sandwich, start with 1 waffle on the bottom, then
Sugar: 10 g stack on fully cooked egg, melted cheese on top of that, bacon, fried
Fiber: 5 g egg and drizzle with spicy sauce (see page 197), then sandwich all of
Sodium: 1,158 mg that with the other waffle. One sandwich contains: 2 waffles, 2 eggs,
Protein: 30 g slice of cheese, 2 slices of bacon, and 2 servings of sauce.
104
WAFFLE FRENCH TOAST BAKE
1 cup Gluten-Free Kodiak Cakes mix 1. Start by cooking the waffles. Preheat a waffle iron, then combine
1 cup water Kodiak Cakes mix, water and 1 stevia packet in a small bowl;
3 stevia packets whisk until smooth. Add batter to waffle iron and cook according
2 cups unsweetened vanilla cashew milk the directions on the box. Waffles are done when theyre a golden-
2 eggs brown color.
1 tbsp. Vanilla 2. Preheat oven to 350. Cut waffles into chunks and place on a
1 tsp. Cinnamon baking sheet. Place into the oven and bake for 15 minutes (this
cup maple syrup makes the waffles more crunchy).
3. While those are baking, make the milk mixture by combining
NUTRITION: milk, eggs, vanilla, cinnamon, maple syrup and other 2 stevia
packets; whisk until smooth.
Servings: 6 4. Once the waffle pieces are done baking, place waffle pieces into a
Serving Size: of the pan 13x9 baking dish in a even layer.
Calories: 117 5. Pour milk mixture over the waffle pieces, cover with foil and
Fat: 3 g refrigerate overnight.
Carbs: 18 g 6. After dish has refrigerated overnight, preheat oven to 350. Bake
Sugar: 10 g uncovered for 40-50 minutes, until bake is golden in color. Serve
Fiber: 0 g with maple syrup.
Sodium: 90 mg
Protein: 9 g
106
CAPRESE OMELET
3 large eggs 1. To make the Tomato Balsamic Sauce, heat olive oil, vinegar, and
Salt and pepper garlic on medium heat. Add halved tomatoes and bring to a
1 oz. fresh mozzarella simmer. Cook for about 15 minutes, until sauce has reduced and
10.5 oz cherry tomatoes, halved thickened a bit and tomatoes are dark in color, then season with
cup balsamic vinegar salt and pepper.
1 tbsp. Olive oil 2. In a medium bowl, add eggs and season with salt and pepper.
2 garlic cloves Whisk well, then add a splash of water to the eggs (this will help
Salt and pepper them steam as the cook).
3. Add 1 tbsp of butter to a medium size skillet on medium-high
NUTRITION: heat. When butter is melted and foamy, pour egg mixture to the
pan.
Servings: 1 4. Let the egg cook a bit on the edges, then take a spatula and lightly
Serving Size: 1 omelette with cheese scramble up the middle (this will help keep the omelette light and
fluffy).
Calories: 549
Fat: 38 g 5. At this point add the cheese to one half of the egg mixture. Fold
Carbs: 22 g omelette in half cook, then cook for another few minutes; slide
onto a plate.
Sugar: 18 g
Fiber: 2 g 6. Season with salt and pepper, spoon half of the Tomato Balsamic
Sodium: 425 mg Sauce (half of the sauce is one serving) on top along with fresh
Protein: 25 g basil.
Chol: 605 mg
108
CARMELIZED ONION AND
MUSHROOM BREAKFAST BAKE
1 yellow onion, sliced thin 1. In a large skillet on medium-high, add 2 tbsp butter. When butter
2-3 tbsp. Balsamic vinegar is melted, add sliced onions and toss to coat in the butter. Cook for
16 oz. white button mushrooms, sliced 10 minutes, stirring constantly to prevent burning.
8 sliced of white bread, crust cut off 2. Reduce heat to medium, cook for another 10 minutes, stirring
8 tbsp. Grass-fed butter occasionally. Add pinch of salt and stir, cook for another 10
2 cups of whole milk minutes, stirring. At this point they should be darker in color and
2 tsp. Dijon mustard caramelized. Drizzle with balsamic and cook until all liquid is
8 eggs absorbed (just a minute or so). Remove from pan and set to the side.
6 oz. shredded gruyere cheese
2 tsp. Dried thyme 3. In the same pan on medium heat, add sliced mushrooms and cook
Salt and pepper until all the liquids is absorbed, stirring occasionally. Season with
salt and pepper and set aside.
4. To make the filling, in a large saucepan heat 8 tbsp butter on
NUTRITION: medium-low heat. Once melted, whisk in cold milk. Keep
whisking and add in salt, pepper and dijon mustard, whisk just
Servings: 6 until everything is warm and combined. Remove from heat and set
Servings Size: of the pan aside to cool.
5. In a another bowl, whisk together 8 eggs, season with salt and
Calories: 464
pepper. When milk/butter mixture is slightly cooled, then
Fat: 33 g
slowly add into the the egg mixture, whisking while pouring and
Carbs: 22 g
combining both.
Fiber: 0 g
Sugar: 7 g 6. Spray a 13x9 baking pan with cooking spray layer the bottom of
Sodium: 570 mg the pan with the bread (you may have to cut some in half to make
Protein: 19 g it fit). Sprinkle half the amount of cheese evenly over the bread.
Chol: 25 mg Pour egg and milk mixture evenly over that. Layer caramelized
onions and mushrooms on top of that. Sprinkle remaining cheese
and thyme over that layer, cover and refrigerate overnight.
7. Next day take out souffle about 30 minutes before baking. Preheat
oven to 350. Bake for about 45-55 minutes.
110
HUEVOS RANCHEROS
1 lb. lean ground turkey or chicken 1. Preheat oven to 350. In a large skillet on medium heat, add
1 tbsp. coconut oil coconut oil. Add jalapeno and red onion to the skillet and toss in
1 jalapeno, diced and seeded (leave seeds coconut oil. Cook for 3-5 minutes until softened.
in for extra kick) 2. Add in meat and start to brown and break apart until fully cooked.
cup red onion, diced Next add in the taco seasoning to the meat mixture and stir to fully
1 packet taco seasoning (or use combine (follow directions on the packet). When meat is done
homemade) cooking, take off the heat and set aside.
1 can red enchilada sauce (or Red Chile
Sauce, page 192) 3. On a foil-lined baking sheet, spray with cooking spray, place 6
6 corn tortillas corn tortillas on the sheet then spray the tops of them. Place into
salt and pepper the oven and keep your eye on them. You want to cook them just
Cotija cheese, crumbled enough so they are crispy and can hold all the toppings.
fresh cilantro, chopped 4. While the tortillas are cooking, heat a skillet on medium and spray
6 large eggs with cooking spray. Add eggs to the pan, turn down to low cook
for about 2 minutes then cover and cook for another 2-3 minutes
or until white is cooked and yolk is still runny. Season with sea salt
NUTRITION: and pepper.
5. When the tortillas are done spread the top with enchilada sauce
Servings: 3
(canned sauce or Red Chile Sauce, page 192), then top with about
Serving Size: 2 huevos rancheros (2 corn
2 oz. of cooked meat, fried egg and sprinkle with cheese and fresh
tortillas, 4 oz. meat, 1 oz. cheese, 2 eggs,
cilantro.
sauce)
6. Serve with more enchilada sauce, fresh salsa, or even guacamole!
Calories: 480
Fat: 25 g
Carbohydrates: 16 g
Fiber: 3 g
Sugar: 2 g
Protein: 43 g
112
MAPLE CHIPOTLE
BREAKFAST BOWL
1 tbsp. Grass-fed butter 1. Heat butter in a large skillet on med-low. Next, cube potatoes
2 russet potatoes (5.5-oz apiece), washed to -inch cubes. Add onion and potatoes to skillet and toss to
cup yellow onion, chopped combine.
2 garlic cloves, minced 2. Cook for about 30 minutes on medium-low stirring every 5
Salt and pepper minutes or so until desired doneness. Add garlic for the last 5
2 slices of bacon minutes. Season with salt and pepper to taste.
avocado, sliced
1 large egg 3. To serve, add cooked hash browns to a bowl, then top with bacon,
1 serving Maple Chipotle Sauce (page 189) fried egg, avocado slices, cup shredded cheese and 1 serving of
Maple Chipotle Sauce (see page 189).
NUTRITION:
Serving Size: 1 bowl
Calories: 677
Fat: 31 g
Carbs: 80 g
Fiber: 6 g
Sugar: 29 g
Chol: 328 mg
Sodium: 455 mg
Protein: 21 g
114
SOUTHWEST EGG AND
HASHBROWN BAKE
5 cups frozen hash browns (Alexia brand 1. In a large skillet spray with cooking spray. Heat on medium heat,
if possible) then add chopped onion and jalapeno. Saute for 5 minutes to
2 tbsp. Coconut oil soften onions. Remove from pan and set aside.
2 jalapenos, diced (use half the seeds) 2. Add coconut oil to the pan and cook hash browns according to
cup red onion, chopped the packaging (make sure to season hash browns well). Once
2 garlic cloves hashbrowns are cooked to your liking, spray a 13x9 baking pan
4 tbsp. unsalted grass-fed butter with cooking spray, spoon hash browns into baking pan and
1 cup whole milk spread evenly. Set aside.
cup sriracha
2 oz. shredded cheddar 3. In a saucepan add butter and melt on medium-low. Once butter is
1 oz. Cotija cheese, crumbled melted whisk in milk and heat (dont boil). Remove from heat, add
cup bacon sriracha, salt and pepper to the milk/butter mixture. Let cool for a
4 eggs few minutes.
salt and pepper 4. In the meantime whisk together 4 eggs, season with salt and
pepper. Slowly start to whisk the butter/milk mixture into the
eggs. After those ingredients are combined, pour that over the
NUTRITION: hashbrowns. Sprinkle with cheddar cheese, then pepper/onion
mixture, bacon and then top with crumbled Cotija cheese. Cover
Servings: 6 with foil and place into the refrigerator overnight.
Serving Size: 1 square (1/6 of the pan)
5. When ready to cook preheat oven to 350. Cook covered for 35
minutes. Remove foil and cook for an additional 10 minutes.
Calories: 370
Fat: 22 g
Carbs: 28 g
Sugar: 4 g
Fiber: 3 g
Sodium: 418 mg
Protein: 13 g
Chol: 169 mg
116
CROCKPOT
The almighty Crockpotsaviour of single men Crockpot Barbacoa 120
everywhere. Chipotle Peach Brisket Tacos with
Baked Brie 122
Who needs to actually cook when you could just throw a
bunch of ingredients into a pot, turn it on, and come back Mexican-Style Brisket Tacos 124
8 hours later to a delicious, perfectly cooked meal? Hoisin Short Ribs with Wasabi
Mashed Potatoes 126
In this section we pay homage to the crockpot with a few
delicious recipes like crockpot brisket, barbacoa and even Stuffed Spaghetti Squash 128
short ribs.
After making these recipes, youll have a new appreciation
for crockpot cooking.
119
CROCKPOT BARBACOA
3 lbs. boneless chuck roast, fat trimmed 1. In a large bowl combine chipotles, green chiles, garlic, jalapeno,
and cut into 2-3 inch cubes sweet onion, lime juice, beef broth, vinegar, stevia, cumin, oregano,
1-2 chipotles in adobo sauce, chopped salt, pepper, and ground cloves. Whisk until fully combined.
1 4-oz. can diced green chiles 2. Add trimmed and cubed meat to the crockpot. Pour seasoning
4 garlic cloves, minced mixture over the meat and toss to fully coat the meat. Place bay
1 jalapeno, chopped leaves on-top and cook on HIGH for 3-4 hours.
1 sweet onion, chopped
cup fresh lime juice 3. When barbacoa is done, remove the bay leaves first then take out
cup fat-free, reduced-sodium beef the barbacoa from the crockpot and shred with a fork (should fall
broth apart easily), return to the crockpot to toss in the juices, then serve.
2 tbsp. apple cider vinegar
2 stevia packets
1 tbsp. cumin
1 tbsp. oregano
2 tsp. salt
1 tsp. pepper
tsp. ground cloves
3 bay leaves
NUTRITION:
Serving Size: 4 oz. of shredded barbacoa
with juices
Calories: 267
Fat: 16 g
Carbohydrates: 0 g
Fiber: 0 g
Protein: 31 g
120
CHIPOTLE PEACH BRISKET TACOS
WITH BAKED BRIE
1 5-lb beef brisket 1. Combine paprika, brown sugar, cumin, salt, cayenne, garlic, and
cup paprika black pepper in small bowl. Stir together to combine.
2 tbsp. Brown sugar 2. Take the brisket and place on a cutting board and cut in half (to
1 tbsp. cumin make it all fit in the crockpot). Rub the spices generously onto the
1 tbsp. Kosher salt brisket coating the whole thing.
1 tsp. Cayenne pepper
1 tsp. Garlic powder 3. Place both pieces of brisket in the crockpot that is filled with sauce,
1 tsp. Black pepper cover and cook on LOW for about 10 hours.
1 cup ketchup 4. When brisket is done remove from crockpot and place on a cutting
cup yellow onion, chopped board and let it rest for a few minutes. Make sure to remove any
cup water excess fat before slicing into the brisket.
cup peach preserves
5. Once brisket is done in and removed from the crockpot, take out
3 tbsp. Apple cider vinegar
any visible fat with a spoon. Optionally add sliced/pulled brisket
2 tbsp. Worcheshire
back to the crockpot and toss in the sauce or just serve the sauce
1 tsp. Garlic (same as powder?)
on the side.
tsp. Black pepper
2 chipotle peppers in adobo sauce 6. To make the tacos, warm the tortillas and add to each taco: 2 oz
Corn tortillas brisket, oz of brie cheese, and one tbsp of chipotle peach BBQ
Brie cheese sauce.
NUTRITION:
Servings: approx. 20
Serving Size: 2 tacos
Calories: 657 Sodium: 1,344 mg

Fat: 36 g Protein: 44 g
Carbs: 37 g Chol: 167 mg
Fiber: 4 g
Sugar: 16 g
122
MEXICAN-STYLE BRISKET TACOS
Brisket 1. Add all sauce ingredients into a large crockpot. take the brisket, cut
1 (5 lb) beef brisket in half widthwise (so its easier to fit into the crockpot).
cup paprika 2. Generously sprinkle brisket with rub while rubbing into all sides of
2 tbsp. Brown sugar the meat.
1 tbsp. cumin
1 tbsp. Kosher salt 3. Place brisket into the crockpot, set to LOW for 10 hours.
1 tsp. Cayenne pepper 4. After brisket is done remove from crockpot, let rest for a few
1 tsp. Garlic powder minutes.
1 tsp. Black pepper
5. Slice against the grain and serve on a grilled corn tortilla,
optionally cheese and guacamole (page 132).
Chipotle BBQ Sauce:
1 cup ketchup
cup yellow onion, chopped
cup water
cup brown sugar
3 tbsp. Apple cider vinegar
2 tbsp. Worcheshire
1 tsp. Garlic
tsp. Black pepper
2 chipotle peppers in adobo sauce
NUTRITION:
Servings: 20 approx. Sugar: 16 g
Serving Size: 2 tacos ( 2oz. Of meat Fiber: 4 g
on each, 2 corn tortillas)* approx. Sodium: 988 mg (w/o added salt)
Protein: 33 g
Calories: 466 Chol: 111 mg
Fat: 20 g *cheese and guac (see recipe) will be more so youll have to account for that.
Carbs: 36 g Sugar: 16 g
124
HOISIN SHORT RIBS
WITH WASABI MASHED POTATOES
3 lbs. Short ribs (about 6 ribs) 1. Wash and pat dry ribs. Place them in a crock-pot (sprayed with
cup water cooking spray).
cup hoisin 2. In a medium bowl whisk together water, hoisin, honey, soy sauce,
cup honey garlic cloves, molasses, and ginger until fully combined.
3 tbsp. Soy sauce
6 garlic cloves 3. Pour over the ribs and cook on LOW for 8 hours or HIGH for 4
1 tbsp. Molasses hours.
1 tbsp. Ground ginger 4. Remove short ribs from crockpot and place on a foil-lined baking
sheet. Turn oven onto broil.
5. Spoon extra sauce from crockpot onto ribs and place into the oven
NUTRITION: for a few minutes to crisp up and allow sauce to caramelize.
Servings: 3 6. Serve with Wasabi Mashed Potatoes (see page 176).
Serving Size: 2 short ribs
Calories: 1,056
Fat: 61 g
Carbs: 41 g
Sugar: 38 g
Fiber: 0 g
Sodium: 1,420 mg
Chol: 316 mg
Protein: 106 g
126
STUFFED SPAGHETTI SQUASH
WITH ROASTED GARLIC SAUCE
1 spaghetti squash (2-3 cups cooked 1. To cook the spaghetti squash I use the crockpot; pierce the squash
spaghetti squash) 4-5 times and place into the crockpot on HIGH for 3-4 hours.
1 8-oz. container white button 2. Meanwhile start to prep the remaining ingredients. To saut
mushrooms, sliced and sauted the mushrooms, heat a skillet on medium heat and place
6 slices of bacon, cooked and sliced mushrooms into the pan. Cook down until liquid from
chopped (can use bacon bits) mushrooms is fully absorbed and they are cooked down (about 5-7
1 5-oz. bag baby spinach, sauted minutes), stirring frequently. Season with salt and pepper and set
salt and pepper aside.
3. Cook the bacon according to your liking and chop into bite size
NUTRITION: pieces. Set aside.
4. To saut the spinach, add bag of raw spinach to a skillet on
Servings: 2 medium heat. Cook down until spinach is wilted and liquid is
Serving Size: pasta mixture absorbed, then salt and pepper. Set aside.
Calories: 352 5. Once the squash is fully cooked, use a fork to shred squash into
Fat: 20 g a pasta-like consistency. Place squash to a large bowl then add in
Carbohydrates: 28 g mushrooms, bacon, spinach and roasted garlic sauce (see page
193) and toss to combine.
Sugar: 14 g
Fiber: 4 g 6. Optional: Add pasta back to the outer shell of the squash, sprinkle
Protein: 14 g with cheese and place into the oven on broil to brown the cheese.
Serve.
128
SIDES & SMALL
BITES
Whether youre in the mood for tapas or just want
to try a variation of small plates or appetizers before
Classic Guacamole 132
Spicy Guacamole 134
your main course, this is where you will find all of our
favorite testosterone-boosting appetizer recipes in The Pomegranate Guacamole 136
Testosterone Chef. Bacon Guacamole 138
These plates are packed full of flavor and T-promoting Baked Onion Rings 140
ingredients that will leave you (and your guests)
Chili Tequila-Glazed Shrimp 142
mesmerized at how delicious and filling small bites
can be. Fried Plantains 144
Honey Sriracha Brussels 146
Spicy Avocado Egg Rolls 148
Stuffed Mushrooms 150
131
CLASSIC GUACAMOLE
2 avocados 1. Chop cilantro finely and add to a bowl with remaining ingredients,
tsp. Salt adding the lime juice last.
tsp. Garlic powder 2. Stir well to combine (folding the guacamole over to mix the
cup red onion, finely chopped ingredients works well, too).
cup cilantro, loosely packed
juice of a lime 3. Add more salt to taste.
NUTRITION:
Servings: 2
Serving Size: of the recipe
Calories: 280
Fat: 26 g
Carbs: 1 g
Protein: 1 g
132
SPICY GUACAMOLE
1 jalapeno, diced with seeds
NUTRITION:
Servings: 2
Serving Size: of the guacamole
Calories: 282
Fat: 26 g
Carbs: 2 g
Protein: 1 g
134
POMEGRANATE GUACAMOLE
tsp. Salt adding the pomegranate seeds last.
4 oz pomegranate seeds
NUTRITION:
Servings: 2
Calories: 330
Fat: 26 g
Carbs: 11 g
Sugar: 5 g
Fiber: 3 g
Protein: 2 g
136
BACON GUACAMOLE
cup chopped tomatoes
cup bacon bits
NUTRITION:
Servings: 2
Calories: 330
Fat: 29 g
Carbs: 1 g
Protein: 5 g
138
BAKED ONION RINGS
1 large yellow onion 1. Preheat oven to 450. Line a baking sheet with foil and spray with
cup all-purpose flour cooking spray.
1 tsp. seasoning salt 2. When preparing the onion, peel off the outer layer of the onion
tsp. chili powder and throw away. Cut off the ends and cut the onions into thick
2 cups panko breadcrumbs slices. Place rings in water and set aside.
1 large egg
1 egg white 3. You will need 3 bowls for the coating the onion rings. Put the
nonstick spray panko breadcrumbs in the first bowl. In the second bowl stir
together flour, seasoning salt, and chili powder. In the third (and
last) bowl, whisk together the large egg and egg white.
NUTRITION: 4. Starting with one onion ring, dip in flour mixture, then the egg,
and finally the panko and place on the baking sheet. Repeat until
Servings: 4 all onions are coated.
Serving Size: approx. of
the baking sheet 5. Spray onion rings with cooking spray and bake for 10-15 minutes.
Calories: 117
Fat: 1 g
Carbohydrates: 20 g
Sodium: 42 mg
Fiber: 1 g
Protein: 5 g
140
CHILI TEQUILA GLAZED SHRIMP
1 lb. uncooked shrimp, peeled and 1. Start by combining 3 tbsp olive oil, honey, garlic chili sauce, lime
deveined, tail on (medium or large) juice, cilantro, and tequila in a medium bowl, along with salt and
3 tbsp. Olive oil pepper. Add shrimp to the bowl and stir to combine, coating all
2 tsp. Honey shrimp. Marinade for about 30 minutes to an hour.
2 tbsp. Garlic chili sauce 2. Skewer the shrimp and set on a plate. Heat a griddle or a grill on
4 tbsp. Lime juice high heat. Cook shrimp skewers for 2-3 minutes on the first side
6 tbsp. Cilantro, chopped flip and cook for another 2 minutes, until cooked through and
2 tbsp. Tequila pink.
salt and pepper
3. To make the shrimp bites (as pictured), simply use store-bought
wonton wrapper cups, then add Classic Guacamole (see page
NUTRITION: 132) on the bottom of the wonton cups, a scoop of Avocado Corn
Salsa (see page 180) and top with shrimp.
Servings: approx. 5
Nutrition information only includes the shrimp. If you make the bites as
Calories: 153 pictured, youll need to account for the other ingredients in your nutrition.
Fat: 8 g
Carbs: 3 g
Sugar: 3 g
Fiber: 0 g
Sodium: 208 mg
Protein: 13 g
142
FRIED PLANTAINS
2 plantains, ripe 1. Cut the plantains on a diagonal about 1-2 inch thickness. Remove
cup coconut oil peel after cutting and then sprinkle with sea salt.
sea salt for topping 2. Heat coconut oil in a large skillet on medium-high heat. Once oil
is hot, add plantains to the oil (they wont be fully submerged); try
not to overcrowd the pan.
NUTRITION*: 3. As the plantains cook, they will start to become golden in color.
Serving Size: of 1 plantain Using metal tongs, flip them onto the other side until they are fully
Servings: 4 cooked (they should be golden and caramelized).
4. Remove from pan and set on a plate lined with paper towels.
Calories: 169
Fat: 7 g 5. You can optionally add more sea salt. Repeat with remaining
Carbohydrates: 28 g plantains and then serve immediately.
Sugar: 14 g
Fiber: 2 g
Protein: 1 g
Chol: 0 mg
Note: fat content is an approximation

and will vary based on oil used.
144
HONEY SRIRACHA GLAZED
BRUSSELS
1 lb. (16 oz.) brussels, cut in half 1. Preheat oven to 425. Add brussels to a medium bowl and drizzle
1 tbsp. + 1 tsp. olive oil with olive oil and season with kosher salt. Toss to combine.
Kosher salt 2. Place on a foil lined-baking sheet sprayed with cooking spray
1 tbsp. Sriracha and place into the oven for about 20 minutes until roasted and
2 tbsp. Honey browned.
juice of a lime
3. While brussels are roasting combine sriracha, honey and lime juice
and whisk together; set aside.
NUTRITION: 4. When brussels are done place into a medium size bowl and drizzle
with sauce, toss to coat all the brussels, and serve.
Servings: 2
Calories: 233
Fat: 9 g
Carbs: 38 g
Fiber: 8 g
Sugar: 21 g
Sodium: 55 mg
Protein: 8 g
146
SPICY AVOCADO EGG ROLLS
8 oz. reduced-fat cream cheese, 1. In a large bowl, mix together softened cream cheese, sun dried
softened tomatoes, chipotles, juice from half of a juice, red onion and
cup sun dried tomatoes, chopped cilantro. Stir together until smooth and all ingredients are fully
1-2 chipotle peppers in adobo sauce, incorporated. Set aside.
chopped 2. Preheat oven according to instructions on egg roll packaging. To
Juice of a lime make the egg rolls, place about 2 tbsp of the cream cheese filling, 2
cup red onion, chopped slices of avocado and slice of bacon on the egg roll wrapper, then
cup cilantro, loosely packed and close egg roll wrapper according to directions on package. Place on
then chopped a parchment-lined baking sheet. Repeat until you have 10 egg rolls.
6 slices of cooked bacon
1 large avocado, sliced 3. Place into the preheated oven and bake according the packaging,
10 egg roll wrappers flipping halfway through.
1 tbsp. Coconut oil 4. To make the dipping sauce, combine soy sauce, barbecue sauce,
2 tbsp. Light soy sauce brown sugar, garlic cloves (mashed), red curry paste, 1 tbsp lime
1 tbsp. Barbecue sauce juice, and olive oil in a small bowl and whisk until smooth.
1 tbsp. Brown sugar 5. Serve egg rolls with the spicy thai sauce on the side (full sauce
3 garlic cloves nutrition on page 195).
2 tbsp. Red curry paste
1 tbsp. Lime juice
1 tbsp. Olive oil
NUTRITION:
Servings: 10
Serving Size : 1 egg roll + of the
sauce
Calories: 227 Sugar: 9 g

Fiber: 1 g Chol: 23 mg
148
STUFFED MUSHROOMS
16 oz. white button mushrooms 1. Preheat oven to 350. To prep the mushrooms, clean them and
6 oz. italian sausage (or any other wipe them off with a paper towel. Twist off the stems to make an
ground meat) opening in the mushroom for filling (reserve the stems for later).
yellow onion, chopped 2. In a large skillet cook Italian sausage down until fully cooked and
5 garlic cloves browned. Set aside to cool. In the same pan add onion and garlic
tsp. Thyme and set temperature to medium-low. Cook for 3-5 minutes until
salt and pepper onion has softened. Add a few tbsp. of beef broth to deglaze the
4 oz. garlic and herb goat cheese pan and stir all together.
cup pecorino romano cheese
1 egg yolk 3. Take the reserved mushroom stems, chop and add to the pan. Add
1-2 tbsp. Beef broth thyme to the mushroom mixture and stir well to combine. Cook for
parsley another 2-3 minutes. Season well with salt and pepper and set aside.
bacon bits (optional) 4. In a large bowl mix together softened goat cheese, pecorino
romano cheese, egg yolk and stir until fully combined. Once
mushroom mixture and sausage is cooled, add to the cheese
NUTRITION:* mixture and stir to combine. Place mixture into the fridge for at
least a half hour to fully combine.
Servings: 5
5. While the mixture is cooling completely in the fridge prep the
Serving Size: 4 stuffed mushrooms
baking sheets with parchment paper. Place mushrooms on the
baking sheets about 10 mushrooms per baking sheet (a total of 20
Calories: 105
stuffed mushrooms).
Fat: 6 g
Carbs: 4 g 6. Remove cheese mixture from fridge and using a spoon scoop
Fiber: 1 g mixture into the mushroom, stuff into the base and also top the
Sugar: 2 g mushrooms with a little mound of the cheese mixture (seen in the
Protein: 10 g pictures) probably a few teaspoons total. Repeat until all mushroom
are stuffed (youll only use about half of the cheese mixture).
* Nutrition based on using half of the 7. Place into the oven and cook for 25 minutes. Sprinkle with fresh
cheese mixture in the mushrooms. parsley and serve immediately.
150
STARCHES
Aside from micronutrient-rich fruits, starches should Potato Puffs 154
form the cornerstone of your carbohydrate sources for a Barbacoa Stuffed Sweet Potatoes
testosterone-optimizing diet. 156
Not only do they help fuel your progressive THOR Sweet Potato Wedges 158
training and recovery, but they also help you sleep better Greek Potato Wedges 160
and achieve a state of hormonal balance.
Parmesan Garlic Potato Wedges
Starches like potatoes and white rice can be somewhat 162
mundane and bland to consume regularly, so we got BBQ Bacon Loaded Wedges 164
creative and put some work into making the following
dishes more flavorful and fun in this section of The Spicy Loaded Taco Wedges 166
Testosterone Chef Cookbook. Roasted Garlic & Herb Potatoes
168
Twice Baked Potato with Brussels,
Bacon & Goat Cheese 170
Caribbean Rice 172
Cilantro Lime Rice 174
Habanero Coconut Rice 175
Wasabi Mashed Potatoes 176
153
POTATO PUFFS
2 lbs Yukon gold potatoes, peeled and 1. Boil potatoes in salted water. Drain and transfer back to stockpot.
cubed into 1 inch pieces 2. Mash potatoes and add butter, Canadian bacon, green onions,
3 oz. Canadian bacon Dijon, cayenne pepper and white cheddar. Stir well to combine.
2 tbsp. Grass-fed butter Add salt and pepper to taste.
2 tsp. Dijon mustard
tsp. Cayenne 3. Place potato mixture in the fridge for at least 30 minutes.
3- 4 Green onions 4. Remove from fridge and start to take mixture and roll into balls
cup shredded white cheddar large that golf ball size. (should make about 20).
1 large egg
5. Heat oil in a large stockpot on high. Careful drop a few potato
puffs into the hot oil and cook for about 2 minutes on all sides,
cup coconut oil
turning with a spoon. Remove from oil when golden and slightly
salt and pepper
crispy, and place on a plate lined with paper towels. Repeat until all
puffs are cooked.
NUTRITION: 6. Season with salt and pepper and serve immediately.
Servings: 5
Serving Size: 4 potato puffs
Calories: 431
Fat: 23 g
Carbs: 46 g
Sodium: 334 mg
Sugar: 3 g
Fiber: 3 g
Chol: 71 mg
Protein: 14 g
154
BARBACOA STUFFED
SWEET POTATOES
8 oz. barbacoa meat (see page 120) 1. Preheat oven to 350. Wash, scrub and dry sweet potatoes.
2 6-oz sweet potatoes 2. Take potatoes and slit each one with a knife. Place in a small
2 tbsp. Grass-fed butter baking dish slits facing up.
cup shredded Mexican cheese,
shredded (2 tbsp. Per potato) 3. Add about inch of water to the baking dish. Cover with foil and
2-3 tbsp chives bake for about 45 minutes to an hour. Youll know when they are
salt and pepper done when you pierce potatoes with a fork and there is very little
resistance. When that happens, remove from pan and let cool for
about 10 minutes.
NUTRITION: 4. Cut potatoes in half lengthwise, and place them cut side up on a
foil-lined baking sheet.
Servings: 4
Serving Size: barbacoa 5. Use a fork to mash up the potato a bit and add tsp of butter to
stuffed potato each one, sprinkle with salt and pepper.
6. Add 2 oz of barbacoa meat on top of that and sprinkle with 2 tbsp
Calories: 356 of cheese per potato.
Fat: 20 g 7. Add back into the oven and cook until meat is warmed and cheese
Carbs: 26 g is melted.
Sugar: 11 g
Fiber: 3 g 8. Sprinkle with fresh chives and serve.
Sodium: 674 mg
Protein: 20 g
Chol: 83 mg
156
SWEET POTATO WEDGES
WITH SRIRACHA HONEY DIPPING SAUCE
2 large sweet potatoes (about 10 oz. 1. Preheat oven to 400.
per potato; 20 oz for whole recipe) 2. Cut potatoes into wedges (should make 8 wedges per potato)
1 tbsp + 1 tsp olive oil and place into a large bowl. Drizzle olive oil, chili powder, garlic
1 tsp. Chili powder powder, paprika, salt and black pepper over potatoes. Toss to fully
1 tsp. Garlic powder coat each potato wedge.
tsp. Paprika
tsp. Salt 3. Line a baking sheet with parchment paper, then place the wedges
tsp. Black pepper on the baking sheet skin-side down.
fresh chopped cilantro (optional) 4. Put into the oven for about 20-25 minutes, depending on how
crisp you like them.
5. When wedges are all done remove from oven sprinkle with fresh
NUTRITION: cilantro and add more salt (if desired).
Servings: 2 6. Serve with Sriracha Honey Sauce for dipping (see page 196).
Serving Size: 8 wedges
(1 10-oz potato)
Calories: 343
Fat: 11 g
Carbs: 57 g
Sugar: 12 g
Fiber: 9 g
Sodium: 156 mg
Protein: 4 g
Chol: 0 g
158
GREEK POTATO WEDGES
3 russet potatoes (5.5 oz per potato) 1. Preheat oven to 425. Line a baking sheet with parchment paper.
1 tbsp. + 2 tsp. Olive oil 2. Cut potatoes into wedges (8 wedges per potato) and place into a
1 tbsp. Lemon juice plus zest of a medium size bowl. Add remaining ingredients to the bowl and
lemon toss to fully coat all wedges.
1 tsp. Oregano
1 tsp. Garlic powder 3. Place wedges on baking sheet side down and put into the oven for
1 tsp. Rosemary 20 minutes.
1 tsp. Dill 4. Flip to the other side and cook for an additional 15 minutes or
salt and pepper until cooked to your likeness.
5. Season with salt and pepper to taste.
NUTRITION:
Serving Size: 8 wedges
Servings: 3
Calories: 163
Fat: 6 g
Carbs: 26 g
Sugar: 1 g
Fiber: 2 g
Sodium: ~80 mg
Chol: 0 mg
Protein: 3 g
160
PARMESAN GARLIC
POTATO WEDGES
2 russet potatoes (approx 5.5 oz 1. Preheat oven to 400.
apiece), cubed into 1 inch pieces 2. Combine diced potatoes in a medium bowl. Add remaining
1 tbsp Olive oil ingredients to the bowl and toss well to combine and fully coat
1 tsp Garlic powder potatoes.
tsp Kosher salt
tsp Rosemary 3. Place onto a baking sheet lined with parchment paper. Cook for
tsp Thyme 20-30 minutes, flipping occasionally.
3 tbsp grated parmesan
NUTRITION:
Servings: 2
(approx 1 potato)
Calories: 214
Fat: 10 g
Carbs: 26 g
Sodium: 169
Sugar: 1 g
Fiber: 2 g
Chol: 0 g
Protein: 8 g
162
BBQ BACON LOADED WEDGES
2 russet potatoes, washed 1. Preheat oven to 425. Cut potatoes in half, lengthwise, then in half
1 tbsp Olive oil again (so you have 8 wedges).
1 tsp Onion powder 2. In a large bowl add potato wedges, olive oil, onion powder, garlic
2 tsp Garlic powder powder, seasoning salt and paprika. Toss well to coat all wedges.
2 tsp Seasoning salt
1 tsp Paprika 3. Place on a parchment-lined baking sheet and cook for 20-25
4 slices of bacon, crumbled minutes (flipping halfway through), until fully cooked and
cup shredded cheddar browned. Remove from oven and turn oven to broiler.
2 tbsp barbecue sauce (of choice) 4. In an oven-safe dish, add potato wedges on the bottom, sprinkle
cup green onions, chopped with crumbled bacon then shredded cheese. Put back into the oven
cup cilantro, chopped for just a few minutes until cheese is melted and browned.
1 tbsp Hidden Valley Ranch dry
5. Before serving, drizzle with barbecue sauce, add chopped green
seasoning
onions and optionally fresh cilantro.
1 cup nonfat plain Greek yogurt
2 tbsp 2% milk 6. To make the optional Greek yogurt dipping sauce, combine Greek
yogurt, Hidden Valley Ranch dry seasoning and 2% milk in a small
bowl. Serve on the side.
NUTRITION:
Servings: 2
Serving Size: 1 potato
Calories: 297
Fat: 14 g
Carbs: 32 g
Sugar: 6 g
Fiber: 2 g
Sodium: 445 mg
Protein: 11 g
164
SPICY LOADED TACO WEDGES
Wedges: 1. To cook the potato wedges, first preheat oven to 425. Wash and
2 russet potatoes, washed cut potatoes into wedges, 8 wedges per potato. Place potatoes into
1 tbsp. Olive oil (for wedges) a bowl and add olive oil, garlic powder, onion powder, season salt
1 tsp. Onion powder and paprika. Toss to fully coat each wedge.
1 tsp. Garlic powder 2. Line a baking sheet with parchment paper. Place potatoes on
2 tsp. Seasoning salt
baking sheet on their side and cook for about 15 minutes, then flip
1 tsp. Paprika
to the other side and cook for another 10-15 minutes, depending
Meat Topping: on how brown you will your wedges.
1 lb. grass-fed beef
3. Season with more salt to taste (optionally).
2 tsp. Coconut oil (for the meat)
1 tbsp. Chili powder 4. Next cook the meat. In a large skillet add coconut oil on medium-
1 tsp. Cumin high heat. Add meat to the hot pan and start to break up with
tsp. Paprika wooden spoon. Lower temp to medium and cook until fully
tsp. Garlic powder browned and cooked, while still breaking up into smaller pieces
tsp. Onion powder with spoon.
tsp. Red pepper flake 5. Add taco seasoning to the meat and stir to fully coat. Cook for an
tsp. Mexican Oregano additional 2-3 minutes.
Salt and pepper, to taste
2 oz. cotija cheese, crumbled (topping) 6. Season well with salt and pepper to taste.
2-3 tbsp. Fresh cilantro, chopped 7. Next, turn oven onto broil. In a oven-safe dish, layer the bottom
(topping) with the baked wedges, sprinkle half of the taco meat (about 8 oz)
Red onion, chopped evenly over the top, optionally add chopped red onion, jalapenos
Jalapenos, chopped and then sprinkle with cotija cheese. Place baking dish into the
oven and just cook for a few minutes to get the cheese nice and
NUTRITION: bubbly (make sure to watch it, cause it cooks fast).
8. Remove from oven and sprinkle with fresh cilantro. Serve
Servings: 2 Carbs: 26 g immediately (one serving is half of the pan: 4 oz meat, 1 potato (8
Serving Size: Fiber: 2 g wedges), 1 oz Cotija cheese, and toppings).
of the pan Sugar: 1 g
Sodium: 495 mg
Calories: 554 Protein: 31 g
Fat: 37 g Chol: 100 mg
166
ROASTED GARLIC &
HERB POTATOES
2 russet potatoes, washed 1. Preheat oven to 425. Cut potatoes in half, lengthwise, then in half
1 tbsp Olive oil again (so you have 8 wedges).
1 tsp Onion powder 2. In a large bowl add potato wedges, olive oil, onion powder, garlic
2 tsp Garlic powder powder, seasoning salt and paprika. Toss well to coat all wedges.
2 tsp Seasoning salt
1 tsp Paprika 3. Place on a parchment-lined baking sheet and cook for 20-25
4 slices of bacon, crumbled minutes (flipping halfway through), until fully cooked and
cup shredded cheddar browned. Remove from oven and turn oven to broiler.
2 tbsp barbecue sauce (of choice) 4. In an oven-safe dish, add potato wedges on the bottom, sprinkle
cup green onions, chopped with crumbled bacon then shredded cheese. Put back into the oven
cup cilantro, chopped for just a few minutes until cheese is melted and browned.
1 tbsp Hidden Valley Ranch dry
5. Before serving, drizzle with barbecue sauce, add chopped green
seasoning
onions and optionally fresh cilantro.
1 cup nonfat plain Greek yogurt
2 tbsp 2% milk 6. To make the optional Greek yogurt dipping sauce, combine Greek
yogurt, Hidden Valley Ranch dry seasoning and 2% milk in a small
bowl. Serve on the side.
NUTRITION:
Servings: 2
Serving Size: 1 potato
Calories: 297
Fat: 14 g
Carbs: 32 g
Sugar: 6 g
Fiber: 2 g
Sodium: 445 mg
Protein: 11 g
168
TWICE BAKED POTATO
WITH BRUSSELS, BACON & GOAT CHEESE
2 6-oz russets potatoes, washed 1. Preheat oven to 400. Line a baking sheet with foil. Place potatoes on
1 tbsp. butter (for filling) baking sheet and lightly drizzle with oil and make sure to rub the oil
1 tbsp olive oil evenly onto the potatoes. Place into the oven for about an hour.
2 oz. garlic and herb goat cheese 2. Once they are cooked, cut the tops about way up on the potato
cup bacon bits off the potato.
cup brussel sprouts (roasted)
2 tbsp. Heavy cream 3. Scoop the potato out of the skin but make sure to not damage the
salt and pepper skin because we are going to fill these later. Also take any filling off
1 tbsp. Butter (for tops) the top of the potato that you cut off.
4. Place filling into the bowl. Add butter, goat cheese, bacon, brussels,
heavy cream and mix well together. Season well with salt and
NUTRITION: pepper (to taste).
Servings: 2 5. Divide mixture among the potato skins. Take a fork and give the
Serving Size: 1 twice baked potato potato some texture (you dont want it to be smooth) this will give
with filling the potato a nice crusty and delicious top.
6. Sprinkle with a little more salt, then brush your melted butter
Calories: 396 on the tops and place back into the oven for 20-25 minutes until
Fat: 20 g golden brown. Serve immediately.
Carbs: 41 g
Sugar: 2 g
Fiber: 1 g
Sodium: 672 mg
Protein: 16 g
170
CARIBBEAN RICE
1 tbsp. coconut oil 1. Heat oil in a large skillet on medium. Add onion, garlic, jalapeno
yellow onion, chopped and chorizo. Cook until onions have softened and chorizo is
3 garlic cloves, minced browned.
2 chorizo links, sliced 2. Add diced tomatoes, thyme, cumin, and turmeric. Stir to combine
1 14 oz. can diced tomatoes and then add dry rice. Cook for a minute to slightly toast the rice.
1 jalapeno, diced Add the water and stir to combine.
2 cups jasmine rice
4 cups water 3. Bring to boil and then turn down to a simmer cover and cook for
2 tsp. thyme 20-25 minutes.
2 tsp. cumin 4. Season with salt and pepper.
2 tsp. turmeric
salt and pepper
NUTRITION:
Servings: 3
Serving Size: approx. 1 cup
Calories: 407
Fat: 15 g
Carbs: 60 g
Fiber: >1 g
Sugar: 0 g
Sodium: 207 mg
Chol: 20 mg
Protein: 10 g
172
CILANTRO LIME RICE
1 tbsp. Coconut oil 1. Heat coconut oil in a large pot on medium-high heat.
cup yellow onion, diced 2. Add onion and cook for about 3 minutes, stirring occasionally to
1 cup long grain white rice prevent burning.
tsp. Garlic powder
2 cups chicken broth (or water) 3. Add in rice and garlic powder, stir together ingredients and let cook
2-3 tbsp. Fresh lime juice for about 2 minutes just to toast the rice slightly.
cup cilantro, loosely packed and 4. Pour chicken broth and lime juice to the pot and stir to combine.
then chopped
1 tsp. Lime zest 5. Bring mixture to a boil, reduce heat to simmer, cover and cook for
about 20 minutes.
salt and pepper
6. When rice is completely cooked add lime zest, cilantro, and season
well with salt and pepper.
NUTRITION:
Servings: 3
Serving Size: 1 cup (made with
chicken broth)
Calories: 280
Fat: 7 g
Carbohydrates: 48 g
Sugar: 0 g
Fiber: 0 g
Protein: 5 g
Chol: 0 mg
174
HABANJERO COCONUT RICE
2 tsp. Coconut oil 1. In a large stockpot turn heat to medium add oil. Add in onion,
cup white onion, chopped garlic, green onions and thyme and cook for 2-3 minutes.
2 garlic cloves 2. Next, add in rice and stir all ingredients together. Cook for about a
3-4 green onions, chopped minute or so just to toast up the rice a bit (not too much though).
1 sprig of thyme
2 cups jasmine rice 3. Pour in coconut milk, water and season well with salt and pepper.
2 cup water Stir to combine all ingredients then place both whole habaneros on
13.5-oz can light coconut milk top of the mixture.
2 habanero peppers 4. Turn up heat to medium-high and bring to a boil. Once it comes to
salt and pepper a boil turn heat down to a simmer, cover and cook for 20-25 minutes
(mine usually takes about 25). Once fully cooked remove from heat
but keep covered until ready to serve.
NUTRITION: 5. When ready to serve remove thyme sprig and habaneros, add more
Serving Size: approx. cup of rice salt and pepper to taste and enjoy!
Servings: approx. 14
Calories: 115
Fat: 2 g
Carbs: 23 g
Sugar: 1 g
Fiber: 0 g
Sodium: 9 mg
Protein: 1 g
175
WASABI MASHED POTATOES
2 lbs yukon gold potatoes, peeled and 1. Place peeled and cut potatoes in a large pot. Fill with cold water just
cubed into 1-inch chunks enough to cover the potatoes. Salt water well. Bring water to a boil
3 tbsp. Butter and cook for about 15-20 minutes until potatoes are tender (pierce
cup whole milk with a knife and potato will fall right off).
3 tsp. Wasabi powder 2. While potatoes are cooking, add wasabi powder to a few tbsp of hot
salt and pepper water and mix together. Let sit for about 5 minutes.
3. When potatoes are done drain into a strainer. Add potatoes into
NUTRITION: a mixing bowl, add in butter and wasabi/water mixture and whip
together.
Servings: approx 5 servings 4. Slowly add in milk to the consistency of your liking. Season well
Serving Size: approx. 6 oz. of potatoes with salt and pepper.
Calories: 206
Fat: 7 g
Carbs: 32 g
Sodium: 77 mg
Sugar: 2 g
Fiber: 3 g
Chol: 19 mg
Protein: 4 g
176
177
Avocado Corn Salsa
SAUCES & SALSAS
Guys love sauces. Avocado Corn Salsa 180
Chimichurri Sauce 181
It must be some kind of universal hard-wiring, but sauce
Chipotle Cream Sauce 182
makes everything better, including food.
Garlic Aioli 183
In this section you will find a whole host of our all-time Gorgonzola Cheese Sauce 184
favorite sauces, made with ingredients that will help Honey Mustard Avocado Spread
improve your hormonal health while also improving the 185
taste of your meals. Honey Lime Sriracha Sauce 186
Feel free to use these as dipping sauces, spreads, or just Horseradish Cream Sauce 187
drizzle them over your steak. There are no rules. Eat them Lemon Garlic Greek Yogurt Sauce
188
how you like them!
Maple Chipotle Sauce 189
Maple Dijon Sauce 190
Mixed Berry Sauce 191
Red Chile Sauce 192
Roasted Garlic Sauce 193
Roasted Poblano Cream Sauce 194
Spicy Thai Sauce 195
Sriracha Honey Sauce 196
Sweet and Spicy Sauce 197
Thai Peanut Sauce 198
Tomato Balsamic Sauce 199
Tzatziki Sauce 200
Wasabi Avocado Cream Sauce 201
179
AVOCADO CORN SALSA
3 cans of whole kernel corn 1. In a large bowl combine corn, red onion, jalapeos, Cotija cheese
cup red onion, finely chopped and tomatoes. Toss gently to combine. Season with salt and pepper
2 jalapeos, diced and seeded and set aside.
5 oz. Cotija cheese, cubed 2. For the vinaigrette, add cilantro, lime juice, olive oil and garlic to a
1 cup diced cherry tomatoes food processor and pulse until smooth. Season with salt and pepper
2 avocados, cubed (to taste).
1 cup cilantro, loosely packed
cup lime juice 3. Pour dressing over the corn mixture and toss gently to fully coat.
cup olive oil 4. If youre going to serve right away, add diced avocados and toss
1 garlic clove again and serve. If not serving right away cover salad and place in
salt and pepper to taste the fridge. Add diced avocados when ready to serve.
NUTRITION:
Servings: 8
Calories: 268
Fat: 19 g
Carbs: 17 g
Fiber: 4 g
Sugar: > 1 g
Protein: 6 g
Chol: 18 mg (w/o added salt)
180
CHIMICHURRI SAUCE
1 cup fresh cilantro, measured before 1. Add all ingredients to a blender except for the avocado oil.
chopping 2. Blend until all ingredients are minced and combined, turn on
1 cup fresh parsley blender on low, slowly pour in avocado oil until fully combined.
cup red onion, finely chopped
3 garlic cloves, minced 3. Season with more salt and pepper, to taste (if desired).
2 tbsp. jalapeno, chopped
2 tbsp. Fresh oregano
2 tbsp. Lime juice
2 tbsp. Red wine vinegar
tsp. Salt
tsp. Pepper
cup avocado oil
NUTRITION:
Servings: 6
Calories: 110
Fat: 13 g
Carbs: 0 g
Sugar: 0 g
Fiber: 0 g
Sodium: 0 g (w/o added salt)
Protein: 0 g
Chol: 0 g
181
CHIPOTLE CREAM SAUCE
1 cup nonfat plain Greek yogurt 1. Combine all sauce ingredients in a food processor and pulse until
1 garlic clove fully incorporated.
2 chipotle peppers in adobo sauce + 2. Season with more salt to taste.
2 tbsp. of the sauce
juice of 1 lime 3. Serve immediately or refrigerate until ready to serve.
salt (to taste)
NUTRITION:
Servings: 8
Serving Size: 2 tbsp.
Calories: 15 g
Fat: 0g
Carbs: 1 g
Fiber: 0 g
Sugar: 1 g
Chol: 0 g
Protein: 3 g
182
GARLIC AIOLI
cup light mayo 1. Combine all ingredients in a small bowl. Whisk together until
3 garlic cloves smooth.
2 tbsp. lemon juice 2. Refrigerate until ready to use.
tsp. salt
tsp. pepper
NUTRITION:
Servings: 14
Serving Size: 1 tablespoon
Calories: 43
Fat: 3 g
Carbohydrates: 3 g
Sugar: 0 g
Fiber: 0 g
Sodium: 107 mg
Protein: 0 g
183
GORGONZOLA CHEESE SAUCE
2 tbsp. Unsalted grass-fed butter 1. In a large skillet heat 2 tbsp of butter on medium heat. Once butter
1 large yellow onion, sliced thin is melted, add sliced onions to the skillet and toss to coat in butter.
1 garlic clove 2. Cook onions on medium for a totally of 20 minutes, stirring every
1 cup heavy cream few minutes to prevent burning.
cup crumbled gorgonzola cheese
salt and pepper 3. Once onions are caramelized and golden in color reduce heat to a
simmer and pour in heavy cream, 1 garlic clove and season with
salt and pepper. Stir well.
NUTRITION: 4. Cook at a simmer for 3-5 minutes; cream will cook down and
thicken a bit.
Servings: 8
Serving Size: 2 tbsp. 5. Add crumbled cheese and stir until completely melted.
Calories: 175
Fat: 17 g
Carbs: 2 g
FIber: 0 g
Sugar: 0 g
Sodium: 222 mg. (w/o added salt)
Protein: 3 g
Chol: 18 mg
184
HONEY MUSTARD
AVOCADO SPREAD
1 medium ripe avocado 1. Combine all ingredients in a food processor and pulse until fully
1 tbsp. Dijon combined.
2 tsp. Honey 2. Add more salt and pepper to taste (if needed).
2 tbsp. plain nonfat Greek yogurt
aalt and pepper
NUTRITION:
Servings: approx. 4
Calories: 93
Fat: 7 g
Carbs: 5 g
Sugar: 4 g
Fiber: 1 g
Sodium: 4 g (without added salt)
Chol: 0 g
Protein: 0 g
185
HONEY-LIME SRIRACHA SAUCE
2 tbsp. Sriracha 1. Combine all ingredients in a small bowl and refrigerate until ready
2 tbsp. Honey to serve.
juice of lime
salt
NUTRITION:
Servings: 1
Calories: 150
Fat: 0 g
Carbs: 40 g
Fiber: 0 g
Sugar: 38 g
Chol: 0 mg
Sodium: 602 mg
Protein: 0 g
186
HORSERADISH CREAM SAUCE
3 tbsp. Horseradish 1. Combine all sauce ingredients in a small bowl.
cup sour cream 2. Stir together until fully incorporated.
1 tsp. Dijon mustard
1 tbsp. Mayo (made with olive oil) 3. Serve immediately or refrigerate until ready to serve.
3 tbsp. Chives, chopped
NUTRITION:
Servings: 6
Calories: 25
Fat: 2 g
Carbs: 2 g
Fiber: 0 g
Sugar: 1 g
Sodium: 60 mg
Protein: 1 g
Chol: 3 mg
187
LEMON GARLIC GREEK
YOGURT SAUCE
1 cup plain greek yogurt 1. Combine all ingredients in a small bowl and stir until fully
1 tbsp. Olive oil combined.
1 garlic clove 2. Place into the fridge until ready to serve.
2 tsp. Dijon
tsp. Cayenne pepper
juice of lemon
salt and pepper, to taste
NUTRITION:
Servings: 8
Serving Size: 2 tbsp. sauce
Calories: 29
Fat: 2 g
Carbs: 1 g
Sodium: 11 mg
Sugar: 1 g
Fiber: 0 g
Chol: 0 g
Protein: 3 g
188
MAPLE CHIPOTLE SAUCE
2 tbsp. Chipotle sauce (adobo) 1. Combine all ingredients in a bowl and refrigerate until ready to
2 tbsp. Maple syrup serve.
Juice of a lime
2 tbsp. Brown sugar
salt
NUTRITION:
Servings: 2
Calories: 105
Fat: 0 g
Carbs: 28 g
Fiber: 1 g
Sugar: 27 g
Chol: 0 mg
Sodium: 0 mg
Protein: 0 g
189
MAPLE DIJON SAUCE
2 tbsp. dijon mustard 1. In a small bowl, combine dijon mustard and maple syrup. Stir well.
2 tbsp. pure maple syrup 2. Add 1 tbsp of Greek yogurt and stir to incorporate (this helps
1-2 tbsp. Greek yogurt thicken sauce). If the sauce isnt to the thickness youd like, add
another tbsp of the Greek yogurt and stir again to combine.
NUTRITION: 3. Refrigerate until ready to use.
Servings: 6
Calories: 28
Fat: 0 g
Carbs: 5 g
Fiber: 0 g
Sugar: 5 g
Sodium: 87 mg
Protein: 0 g
Chol: 0 g
190
MIXED BERRY SAUCE
2 cups fresh mixed berries 1. Add all sauce ingredients into a saucepan and bring to a boil, start to
(raspberries, blueberries and break up all the berries with a wooden spoon.
blackberries) 2. Once sauce is at a boil bring down to a simmer for about 8 minutes,
cup water until reduced and thickened. Optionally, add more sweetener to
1 tbsp. raw honey taste.
NUTRITION:
Servings: 2
Calories: 119
Fat: 1 g
Carbs: 31 g
Fiber: 5 g
Sugar: 23 g
Protein: 2 g
Sodium: 2 g
Chol: 0 mg
191
RED CHILE SAUCE
2 tsp. olive oil 1. To cook the sauce, heat 1 tsp. of olive oil in a large saucepan over
1 medium yellow onion, chopped medium heat. Add chopped onion and jalapeno and cook for
2 jalapenos, chopped fine (seed them about 8-10 minutes to soften.
if you dont want it spicy) 2. Then add garlic, chili powder, cumin and stevia and stir well to
3 garlic cloves, minced combine. Cook for about a minute or so until fragrant.
3 tbsp. chili powder
2 tsp. cumin 3. Pour in tomato sauce and water and stir to combine. Bring the
1 stevia packet (or 1 tbsp. sugar) sauce to a simmer then turn heat down to LOW and cook sauce for
1 28-oz. can crushed tomatoes about 5 minutes until thickened.
cup water 4. Season sauce well with salt and pepper to taste.
salt and pepper
NUTRITION:
Servings: 16
Serving Size: cup sauce
Calories: 22
Fat: >1 g
Carbs: 9 g
Sugar: 2 g
Fiber: 1 g
Sodium: 114 mg
Protein: 1 g
Chol: 0 g
192
ROASTED GARLIC SAUCE
1 head of garlic, roasted 1. To roast the garlic, first preheat the oven to 400. To prep the garlic,
2 tbsp. unsalted butter youll need to first take the outer wrapping of the bulb off. Next,
2 tbsp. all-purpose flour slice off of about off the top of the bulb to expose the tops of
1 cup whole milk the garlic cloves. Place the bulb on a small sheet of aluminum foil,
salt and pepper and put on a baking sheet.
2. Drizzle 1-2 teaspoons of olive oil on each bulb, then fold up the
edges of the aluminum foil above the garlic bulb to enclose the
NUTRITION: bulb inside. Place in the oven for 30-35 minutes or until the cloves
are soft. Once the garlic is roasted, carefully remove and mash
Servings: 2 the garlic cloves into a paste. The aluminum foil will be hot, so be
Serving Size: the careful. Set aside.
amount of sauce
3. To make the sauce, melt down the butter, then whisk in flour and
Calories: 231 allow to cook a bit and start to bubble.
Fat: 16 g 4. Slowly start to pour in milk and whisk consistently (you make have
Carbohydrates: 15 g to add more milk depending on how thick you like the sauce).
Sugar: 8 g Continue whisking until thickened and bring to a boil. Season with
Fiber: 0 g salt and pepper and add in garlic paste.
Protein: 6 g
5. Turn heat down to low and cook for another few minutes.
6. At this point you can serve as is, or can optionally add shredded
cheese to the make this into a cheese sauce.
193
ROASTED POBLANO
CREAM SAUCE
3 poblanos 1. Heat butter in a large pan over medium heat. Once butter is fully
2 tbsp. Butter melted, add sliced onions to the pan and toss to fully coat in the
1 medium onion, thinly sliced butter.
1 garlic clove 2. Cook for 10 minutes on medium-high heat, stirring constantly
1 cup heavy cream to prevent burning. Reduce heat to medium, cook for another
2 oz. queso fresco cheese 10 minutes, stirring occasionally. Add pinch of salt and stir, cook
salt and pepper for another 10 minutes, stirring occassionally. At this point they
should be darker in color and caramelized.
NUTRITION: 3. When onions are almost done, add garlic and stir to combine.
When finished, set aside.
Serving Size: 2 tbsp. of sauce 4. Next, well roast the poblanos. Start by preheating the oven to 400.
Servings: 16 Place peppers on a foil-lined baking sheet and roast for about 15-
20 minutes, turning every few minutes until peppers are browned
Calories: 76 and skins are starting to peel. Remove from oven, place peppers in
Fat: 7 g a bowl and cover with plastic wrap for about 10 minutes (this will
Carbohydrates: 2 g steam the peppers and make it easier to peel off the skin).
Sugar: 0 g
5. Place on a cutting board, remove skins (should come off easily),
Fiber: >1 g
remove seeds, then chop the pepper and place into a food
Sodium: 53 mg
processor.
Chol: 26 mg
Protein: 1 g 6. Add caramelized onions to the food processor. Pulse until fully
blended and broken down. Add back to the carmelized onion pan,
then season with salt and pepper.
7. Pour cream into the pan and whisk to combine. Turn heat up to
medium/medium-high and bring to a simmer for a few minutes.
8. Once sauce has thickened slightly turn heat down to low and start
to whisk in the crumbled cheese. Whisk until cheese has fully
melted, season with salt and pepper to taste.
194
SPICY THAI SAUCE
2 tbsp. Worcestershire sauce 1. Combine all ingredients in a small bowl and whisk together until
1 tbsp. Bbq sauce (I used a tamarind smooth.
bbq sauce)
1 tbsp. Brown sugar
3 garlic cloves
2 tbsp. Red curry paste
1 tbsp. Lime juice
1 tbsp. Olive oil
NUTRITION:
Servings: 4
Serving Size: of recipe
Calories: 56
Fat: 4 g
Carbs: 6 g
Fiber: 1 g
Sugar: 4 g
Sodium: 514 mg
Protein: 1 g
Chol: 1 mg
195
SRIRACHA HONEY SAUCE
cup light mayo 1. Combine all sauce ingredients in a small bowl.
1 tbsp. Sriracha 2. Whisk together until smooth.
1 tsp. Honey
3. Refrigerate until ready to serve.
NUTRITION:
Servings: 5
Calories: 47
Fat: 3 g
Carbs: 4 g
Sugar: 2 g
Fiber: 0 g
Sodium: 160 mg
Chol: 0 mg
Protein: 0 g
196
SWEET AND SPICY SAUCE
2 tbsp. Agave maple syrup 1. In a small bowl whisk together maple syrup, dijon and cayenne until
2 tbsp. Dijon mustard fully combined.
1 tsp. Cayenne pepper 2. Set aside until ready to serve.
3. Refrigerate leftovers.
NUTRITION:
Servings: 4
Calories: 37
Fat: 0 g
Carbs: 8 g
Sugar: 8 g
Fiber: 0 g
Sodium: 128 mg
Protein: 0 g
197
THAI PEANUT SAUCE
cup peanut butter 1. Heat peanut butter, apple cider vinegar, coconut milk, red curry
1 tbsp. Apple cider vinegar paste, and chili garlic sauce in a sauce pan.
cup light coc. Milk 2. Whisk together until smooth, then add stevia to sweeten to your
2 tbsp. Red curry paste liking.
1 tbsp. Chili garlic sauce
1-2 stevia packets 3. Heat on a simmer until ready to serve (can optionally add chopped
peanuts to the sauce).
NUTRITION:
Servings: 24 approx.
Serving Size 1 tablespoon of sauce
approx.
Calories: 37
Fat: 3 g
Carbs: 2 g
Sugar: less than 1 g
Fiber: less than 1 g
Protein: 1 g
198
TOMATO BALSAMIC SAUCE
10.5 oz cherry tomatoes, halved 1. Heat olive oil, vinegar, and garlic on medium heat.
cup balsamic vinegar 2. Add halved tomatoes and bring to a simmer.
1 tbsp. Olive oil
2 garlic cloves 3. Cook for about 15 minutes, until sauce has reduced and thickened a
salt and pepper bit and tomatoes are dark in color, then season with salt and pepper.
NUTRITION:
Servings: 2
Serving Size: of the sauce approx.
Calories: 169
Fat: 7 g
Carbs: 22 g
Sugar: 18 g
Fiber: 2 g
Sodium: 30 mg
Protein: 2 g
Chol: 0 mg
199
TZATZIKI SAUCE
1 cup plain nonfat Greek yogurt 1. Combine all ingredients for tzatziki sauce in a medium size bowl.
1 cucumber (peeled, seeded, diced) 2. Stir to fully combine and place in the fridge until ready to serve.
1 teaspoon minced garlic
salt and pepper
2 tsp. olive oil
NUTRITION:
Servings: 8 approx.
Serving Size: 2 tbsp. approx.
Calories: 25
Fat: 1 g
Carbs: 1 g
Fiber: 0 g
Sugar: 1 g
Sodium: 11 mg
Protein: 3 g
200
WASABI AVOCADO CREAM SAUCE
1 tbsp. + 1 tsp. Wasabi powder 1. In a saucepan on NO HEAT, add 1 tbsp. Wasabi powder and 2 tbsp
2 tbsp. Water water. Whisk together and let sit for a few minutes.
2 tsp. Rice vinegar 2. Start to whisk in vinegar, Worcestershire sauce and heavy cream.
tsp. Worcestershire sauce
1 cup heavy whipping cream 3. Turn heat to medium and cook sauce at a simmer for 5-7 minutes.
avocado * 4. Add avocado and additional 1 tsp. wasabi powder and whisk until
salt to taste smooth.
NUTRITION:
Servings: 8 approx.
Serving Size: 2 tbsp. Approx.
Calories: 124
Fat: 12 g
Carbs: 3 g
Fiber: 0 g
Sugar: 0 g
Sodium: 32 mg
Protein: 0 g
Chol: 0 g
201
APPENDICES
203
APPENDIX 1: TRUTH NUTRACEUTICALS
TESTRO-X
Testro-X is our premier natural testosterone boosting supplement that works to
increase T levels in the short-term while simultaneously maximizing the benefits of
long-term T-boosting lifestyle factors.
Unfortunately, the supplement industry is saturated with Testosterone Boosters, and
other supplements, whose marketed effects have them appear to give users testosterone
gains on scales similar to illegal steroids. The main problem with this notion is that
there is in fact little to no research showing that the majority of ingredients in popular
test boosters actually have any effect on increasing testosterone levels.
Fighting against this industry paradigm is an uphill battle for many, like us, who just
want to see REAL results.
CORTIGON
Cortigon is our highly researched and potent nootropic solution formulated to
facilitate lower cortisol levels, crystal clear focus, and provide users with a stress free
and balanced energy unrivaled by caffeine saturated alternatives.
Blast through your day with less stress, more focus, and more energy than ever before.
When we set out to create Cortigon, we wanted to ensure we focused on several
primary benefits. The reasoning for this holistic approach was that, like most people,
we were tired of seeing and using overpriced single ingredient supplements, that while
were effective, still made it a hassle to achieve the primary brain supporting benefits
detailed below:
Natural Balancing of Hormones Increased Exercise Strength & Endurance

Increased Mental Clarity Decreased Stubborn Body Fat Tissue
Increased Mental Focus Boosting Key Hormonal Health Markers
Natural Increases in Energy Levels Without Crashing Overall Improved Brain Function
205
REDWOOD
Redwood is a powerful Nitric Oxide supplement designed to address the underlying health
deficiencies that lead to poor male performance so men can naturally and confidently
achieve the proper circulatory flow needed for erectile health.
Circulatory problems are the number one reason that men face trouble in the bedroom...not
being able to "perform" properly can be aggravating and embarrassing, to say the least
The problem with most pharmaceutical supplements is that they neglect the underlying
issues causing ED. Instead of helping men permanently improve their ED symptoms, they
provide a temporary fix. Using these synthetic drugs is basically like creating a medical
"robot erection".
SENSOLIN
Sensolin is the 100% natural supplement for battling insulin resistance and boosting insulin
sensitivity.
Unlike most insulin sensitivity supplements that include a laundry list of ineffective
ingredients, Sensolin only includes three core ingredients. However, these three core
ingredients have been shown in multiple peer-reviewed scientific studies to be effective at
improving insulin sensitivity.
What's more is that Sensolin provides all three of these core ingredients in clinically
effective dosages - so you can be rest assured you are getting the most benefit possible.
FLORACIL50
Floracil50 offers a high potency of the probiotic bacteria Lactobacillus rhamnosus and
reuteri. These two bacteria are notable for men, because they can help to decrease cortisol,
improve sperm production and motility, and aid in the overall health of the testes resulting
in higher testosterone output.
Floracil50 is the ultimate daily & therapeutic probiotic for men on the market. While most
probiotics either contain too little or too many bacterial organisms, Floracil50 is right in
the sweet spot. Floracil50 can be used both for daily digestive support as well as short-term
therapeutic relief. One capsule a day can help prevent digestive issues and 1-4 capsules can
be used for short-term therapeutic gut health improvement.
206
APPENDIX 2: REFERENCES
1. http://www.reproduction-online.org/content/124/2/173.long
2. http://www.ncbi.nlm.nih.gov/pubmed/3360302
3. http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2265.2004.02034.x/abstract
4. http://press.endocrine.org/doi/abs/10.1210/endo-32-1-97
5. http://press.endocrine.org/doi/abs/10.1210/endo-31-1-109
6. http://press.endocrine.org/doi/abs/10.1210/jcem-45-5-1019
7. http://www.sciencedirect.com/science/article/pii/S0015028201032290
8. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3134113/
9. http://europepmc.org/abstract/med/8792655
11. http://online.liebertpub.com/doi/abs/10.1089/jmf.2006.9.440
13. https://www.ncbi.nlm.nih.gov/pubmed/21154195
16. http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2265.2012.04332.x/abstract
17. https://www.jstage.jst.go.jp/article/endocrj1954/29/3/29_3_287/_article
18. https://www.anabolicmen.com/vitamin-k2-testosterone/
21. http://www.hindawi.com/journals/ije/2014/525249/
207
22. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1164258/pdf/biochemj00520-0038.pdf
23. http://link.springer.com/article/10.1007%2Fs12011-008-8294-5
32. http://www.bioimmersion.com/media/docs/fructoborate_monograph.pdf
35. http://europepmc.org/abstract/cba/326536
36. https://www.anabolicmen.com/caloric-intake-testosterone/
38. https://www.anabolicmen.com/protein-testosterone/
39. http://www.thinkeatlift.com/real-protein-needs/
40. https://www.anabolicmen.com/fats-and-testosterone/
44. https://www.anabolicmen.com/carbohydrates-testosterone/
45. http://raypeat.com/articles/articles/sugar-issues.shtml
208
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CALORIC INTAKE AND MACRONUTRIENT RATIOS

Well Done 155 + T-Bone Steak with Gorgonzola

*additional calories for bun

* This includes beef, ranch mix, buffalo

Calories: 645 Fiber: 1 g

* Bun and wonton strips not included.

Calories: 535 Sugar: 21 g

It also tastes head-and-shoulders better. Macadamia Crusted Mahi 90

* Account for extra maple syrup or bacon

* Nutrition content only includes pancakes

Calories: 657 Sodium: 1,344 mg

Note: fat content is an approximation

Calories: 227 Sugar: 9 g

Natural Balancing of Hormones Increased Exercise Strength & Endurance

Use Code TCHEF10 Today for 10% Off

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