ALMOND CRUSTED CHICKEN [MAKES 6 SERVINGS “ial Tne 4 in, Pr Tine 25 in Coking Tee 16 in CCOWTANER EQUIALENTS personig: @1 @1 81 et Seu) maior, 1” Po eFC) ene, sles ‘2 Place a chicken breast on a cutting board Hold it ‘hom in as nonin onto what 2m te Steteaerioa sein det nb md yd eta a, fle ttn win set 9p cor at ta en? ec taint snp data to pd bp wires beats totals 1 large egg, lightly beaten a ete «ante sel, i en ge ‘and pepper in a shallow Gish; mix wel. Set aside. "isn ceo cain 5 Ginn sin waned tsp, he (tl eclie aa coh chika east int he egy rit; a rani sedge nana our ir teeny Feshpasey toate, Set ase (egret) ea 7 Heat in ae, oer silt o meg eat chicka east cok Tunhicken 38 ius Plc let non; bk fe 1010 12 ints, antl atemanetar rd ine hicks. paral each res reads 15" (15°C). 10 While chica is taking, heat vei in mei silt er medium eat 11 A wget, nk string equ fr 2 to 3 ie cut tend ri. 12 Serve chicken wi vegettes guished wth pore desired), THE MASTER'S KITCHEN TP * Late chicken breasts can be eigrated for3t0 4 ys, or fran inet, FoMIXED VEGGIE SOUP [MAKES 6 SERVINGS, abot 1c ech “dl Tine: 4. = Pop Tie: 30 rin» Cakin Tie: 12 i CONTAINER EQUNALER pr sig: oe ted 1 et tri args rs an Redon ried, Nf st ae et ei Pe Cin eminent steonerbke ok tee, genton stint ate te. me ome 2. id green beans, cabbage kale, and "ics ey ted tine hr ris ot ‘S.cups fresh kale (or spinach) ea {about 3.02) a. Place steamed vegetables, reserved water, 3 ey, fees ok nr iin ene cane es fen pes me AE ap. tex unter han ce oo Ga) Bena te celine 4 Garg tps ese) sere immediate. i : —— Grp ( TWEMASTERS TRENT 1 et ep i eee el | ‘you can have it in-betwan meas if you oe + cn rts ra 3 a tn ree a at ‘tcl lon te cals i you nacre. Ts wee stu des he xc oppose saad wth bas, tts ow in eas ad hgh in, hich meas ye fe ‘ul witht inn our har wer Tis supa ozs wel, oma dob ad str tin snl eng cartier in te reece. | ‘THE MASTER'S KITCHEN TIP: While ft juice is a dlc, set way to get nuit,5 GRAIN-FREE MENU “WIS MENU CONTAINS FOODS FROM PLANT AND ANIL ORIGINS AND OMT GRAIN BREAKFAST Cook snout ptt sik with Hr st nd ground lack pepper (0 Sioodsraneries Option 2 Eas sable wth sh @ pach, Hagan tnd ground Hack oper Sera pais, sed wih Himalayan st and gud sk peer fe Rastres Option 3 Tae cn low sau, re-read) (Gril spas spears © Bae ed oats rile wth Hinatyan sat al il poder @ Bakes SNACK Option (© Shing cat Het sce 02 Sade # Dijon usar pion 3 on (2 ies. sadiom, t-te (rninaly paces) = Hoey masta ip (ll mardi wth a a a ane) wwew Option + (© Chil Spiced Chicken w@ Salad (recipe on pape 2) seed wth 1 tp. @— trig vel nd 2 Themen juice an ppd wah pumpkin ses, 9 Cooked yas Canslt the Clore Charts on page 14 to sou haw many portions of ach container ae alte for your lan. — tin "Sie su cei =e apne tn > chapel eh hrs an moked apa @ Rested r surg andere taped with @ sean sexs Take patos, spied with id regina Options (Cle prk torn cockodn = — lol w Seared snow peas ard ‘oul dle wth sani negro hot ee © Cake plas ‘pad with © sone sed sik wh coped es arey SWACK2 Option 1 (2 Ra pecan als Green ple Option2 ete af with @ mashed rca dese wth lana joe snd fred ln @ Raspes Option 3 - (© Ra pstachis @ Beis DINNER Option 1 1 ld fork sak, spied wt anh il pm nd ded uegera (© Cok aioe ized with nen pe snd e— encom Option 2 (led ohicten bes, sie wit rund cumin an ily al (© Seam rac dll wth amen ce a = ae a Option 3 ile tai spina with dot and natant (Seamed sa peas ized th — sesame ai 5VEGETARIAN MENU ‘Tis MENU CONTAINS FOODS FROM PLT ORIGINS, AS WELL AS EBSS AND OLR BREAKFAST Option 1 (Horie epg Coke text cate ple wih ue tarman @ Sed peas Option 2 (© Bey © Quine Prat (recipe on page 44 ith @ opr Option 3 Crk ek sea with cuin nd Henan st (Til, soe wolrain © Buteis SMACK Option 1 (© Tempe conked with = enti vo and sri wth unin hip aspera Option 2 SHKEDLOGY SKAKE: Weer @ Cc Yes Oct Staley Bana nor bute # Vata ert Option 3 SHAKEDLOGY SHAKE: tr @ oil Seanbery pan r ‘Stanery Staenbgy @ Stanteries = Cashew hte uwea Option 1 (2 Mise sd ete, camber, tates, bel peppers) snes <== hola vinegar @ riled ves up, sine with Himalayan sat and 8 poner Cake yan Canute Cale Chats on page 14 to see om many portions of 20h container ae alte fr your pan, 2 ‘pln 2 "a ay wit oma cne in -<— clive oil, sprinided with chopped fresh hers and sed pla Red srs pe hw ee ee ack, sie th ded gn ort 3 Catach pet wh @ Sle asc ih alin ne = tel pal th hoped des 8 Eg nun wt gon suo? — ori /eiihen\ Sinvntsitam vim? Cet ame pton 3 (8 azarae cheese bls e-sed ined ithsai vngor inneR Option (leven up, snd whack i onde, ded aga, an ut sane taped wth srs wrapped inte ees Option 2 (01% Gon yogurt iced with escaped in, Mayan al, nd chopped (© cucumber nd anaes Option 3 il ene, sed with nok papa ad aya at (© Mic eae Soup (ecip on page 3)0 SAMPLE MENUS A major beat The Maser’ Hamner and Chisel ton Pan sit es yo he freedom a bul a ely men cist ayourtasts. Her are tre Sample Menus that eater cemmon dtr references: Drie, Vegetarian rare Wii each men, yo fd options fr treat lunch, der, an racks, Sing sel an ton fr each lo esa yur men the dy Each men cota sere pts, 50 you cn use them to create mile varios. Canslt the Clore Charts on sage 14 to see how many portions of ach contains ae alte for yor pa, OMNIVORE MENU THIS MENU CONTAINS FOODS FROM BOTH PLANT AND ANIMAL ORIGINS. BREAKFAST Option 1 Pach ops Glled aspragis pas Csted sett wane ped ‘wth gud cena a oes Option 2 TLATN OI: 1 pn ek yet nin wth @ hopped crumbs rd fine oped gare cle, and finely chp fresh mi oil @ Cakes, wher ie ans) (or Sig Tack) @ Buebees Option 3 ‘© Smoked Salmon and Poached Egg © Sandwich (recipe on page 48) wth sie ed al peppers J (© Sraubais SHACK T Option 1 (© 2 hare os re with © exten oe land ‘pink ith sola pag or cil ponder @ Baki Option 2 ‘SHMMEDLOGY SKAE: Wer Onda Cute ena tae (eGanana = Cash bt Vani extract Options SHUMEOLOGY SHAKE: ter Sar ep Staubury Vaan Shakey lon wee ene wa si 2 onto on ‘Salad with @ Artichokes and @ Olives (recipe on page 38) fe Cenk wi ce Option 2 {Ged sion ck in — ale ol sie tha ash rs and sr pp Ruste aspen an coats ppd wh @ ssa sees ‘Cae nis sid wth el rma Option 3 (Gils york ern conkedin = — ole of @ Seaed sew pes and bets 1 Coke nn teped wth snr se seine th hopped fas parey SNACK 2 Option 1 (0a acne Option 2 Let wt hurrs Option 3 ‘cai wth alanis viogar DINNER Opt (Wiles fark ek spre ith neo chil poner and ed organ (© Cone sting bean zed wth nue Option 2 odin bes sil with rnd cai ard Ha (© Steamed ale ied with mance Option 3 (© Blo aia spied wit ied a Hil salt (© Steamed ocoy saPOCO SLT Salas) MEDITERRANEAN VINAIGRETTE CUCUMBER-AVOCADO DRESSING ‘WITH SUN-DRIED TOMATO AND FETA’ yayes g SERVINGS bout? Ts. cash MAKES 8 SERVINGS, soot 2 Tsp. 32> GOMTAMER EQUIVALENT ar sein: COUTAIER EQUNALENT per eng: MANGO-LIME VINAIGRETTE MISO-GINGER SALAD DRESSING MAKES 8 SERVING, about 2 Thy. es MAKES 8 SERVINGS, amu? T. exch CONTAINER EQUNALENT pr serving: 81 CONTA EQUNALET pr eving: 1 1 Thsp, rat wine veg ead xcunbt,cat ina cas 1 Tsp jon mata i) paula al saa se mara, ped 1 Tsp. isp ete. del oer 8 Tsp. eh mice 2 Tap. fhe sce cup ever tsp, seas (ial vcup wt (1) pin eet tsp. fy ted ine pel ies) cup water tsp. gun Bak emer 1. one fr po nals) (op. entry pure maple syrup) 1 Tsp. nly gated ra gage 5 Tsp. eae ah 2 cloves gti, hoped tap. sn or Kran sal) 1 clove i rey oped 2 Tsp. cunt cheese Vi top. senate san) | Rin ist 1 green ninco Tbsp. cepa su-ied omates 1 hsp ped rh J) Sosy, evap Se tsp am foe or prep sy) ‘how estes deo | sp. sgn ao Tsp. oheat 1 ont vie, strana and ppp ta nbn bt 1 prec anc, || Fatt lt. pen, frei st on te es, whi tend a a ateak edad tend sleandmstad Bede oe. coe, gen hyn eds 2 Sonya i wiki ted Cove. Bed ut smth Bier i smo. ‘ore Berd sr. 5 Add cheese and mat; ix we 2 Sly a ending unl sath 2A iene adit end el smth, 2 Sony al lengua 4 Seliger, iyo, 3 Sree, iy cee, |) * Smee, genes, 3 Sein ergot Mere, tl ey fr use. nl ready fr we. ret for we nl ready fr use| = THE MASTER'S KITCHEN TIPS: * Seeine desing ina eee ever inte hia dessa hicks he col trom temper fr 0 mints sad se befor saving. 1 These essing re wonder on sds bt ara ra a ever sated vegies, steaned fh, giles chick, o bet.SMOKED SALMON ANO POACHED EGG SANDWICH WITH LEMON GARLIC SAUCE MAKES 4 SERVINGS, 1 snd each “aa Tine 28 cin Pap Tne: 20min Caking Tie: 8 i CONTAINER EQUIALENTS pr sening: @1 1 ‘tsp. fash lena je, ied se 2 owes gat fine chped 1 tsp. jon mst (hte se) 2Thsp. wt i ek yout aps bet war 4 teens 2 spruted wie gain Engh mins, cain hal, ‘mtd 10 thin sed sin (120) sices ‘neh ay aia (for gamish) 46 Cambie 3. lemon pega, mustard, ‘oot n a sal bi wel, et sie ng water ta olin medium sasepan ‘neiontgh bes Al ening 1. Iie; rece eto matin geet aceon ogy it «smal bol, Hel ow se ‘whe wars saz and sip thee int te tr, pet wth ronan eg; cok a hut 3 4 ints oul whites ae only sat. Gen it gp au of wate. Sea English tin aes vey wth eon tat sac; tap every with spa, sa, adenBERRY QUINOA PARFAIT [MAKES 4 SERVINGS, abut 2% cons ech “tine: 20 in. rep Tne 20 in Cofrg Tine: No CONTAINER EQUNALERS per eng: @1 @1 1 ups caked quien 1 vey lyr uta, saber, backbeie, 1 cup se fesh sane ‘heberie, spheres, your, nd honey na ‘cup —feshortrazanbackteies 1208. Repeat wth rang ingests. 1 cup fushor zon heberes 2. Serve imately cove and refigerate Yeap eter pers runt S.eaps it in Grek yout 1 hsp. ra tney (eromemape sre) a TP: Ts ting Te eh mers mare eras og oq, tata, oc snahies te He, Ura, hey | ae alts able year, bt ht ay. | Yo can tl stack yur er it as of | eri Thy fie eterchice han “eh THE MASTERS. KIC ‘nu ed run yas he wo, eae | ta ct test ta “CHILI SPICED CHICKEN SALAD [MAKES 4 SERVINGS, about cops cach Toa Tie 15 mi. Pap Te: 18min. Cook Tine: Nave CCOMTAWNEREQUTLENTS perseniog: @1 1 aThap, wat (14 ek yout 1 Cambie your, ie uc, i poder, and 2Thsp. shine juice omy in a sal ba ist Bed. Set ie, ae me ara ‘hs be your desing, 1 tsp. aw honey 2 oni cin, ann pumpin seed an 3.cons hapa led chisen sessing; ts ey lend breast urls, sess med en, 3 Top four seing pts each wit two ete OG dnp leaves Tepe wit spinach and chicken hee eek ‘la; ei irda, 8 age Boson Bi) etc ees 2 aps eh oly spinachBAKED STUFFED SWEET POTATO [MAKES 2 SERVINGS," ptt wt cu fing Tal Tine 1 Sin = Pap Tn: 15, * Conky Tne £0 in CONTAINER EQUALENS per seving: @1 @2 @—1 2 sna set pataes 1 Probes eno 40". 205°C). sepa Se tes 3 1 i, Si et een etn tt ‘breast, boneless, skinless ‘al ong ecup Backes oti a ain oti hae tears cn, nde rd sit a a 2p. exeoga do ‘ Ga : saucepan; cook, oer medium-high heat, string ee cesta for 405 mites, wr Bot eto. grund conde roo 4 Top eet ates evenly with chicken is (ori Speer with cian 2Thsp, shaped fehl «8, Save inmaditay.TUNA SALAD WITH ARTICHOKES AND OLIVES [MAKES € SERVINGS, sou 1 cups ech “otal Tne: 20 cin Prop Tne: 20 in = Cakng Tie: one CONTAIER EQUNALENTS per servig: @ 1 @1 81 eI Seams ct apelin Coin, he ts el pes fonad (Gaze) wa, tls, mayeras, lemon jie, area, nd Seups atk eats, oper ina meu bon i el ed nate, (re chopped 2. Play eat ete en eat of or sing 1 cup chapped eel ees plat; evry with tra ad 20 edn ck os, 3. Sor imei hopes ‘sp, beat mayan sp feshenan ice Set hepa eh rua 1 in aed ators) tsp. gr taper 1 ge an 8) lee eesEGG AND VEGETABLE FRITTATA WITH GOMASIO ‘MAKES 6 SERVINGS | “Taal Tne: 47 ri, = Prop Tine: 20 min. © Cooking Time: 27min | CONTAINER EQUNALENTS pr seveg: 1 @ ame THE MASTERS RTOMEN TH: 2 hop. sesame sels 1 Teme gona sesame snsinmediom—_| ‘itt canbe mde he evening eld se in ‘isp eva Hays, letersi amt, or3 S| terri an aright eat ied ites, i hy un gen tro an beg “ aa Van, que ever tops. aoe fom ht. Cn to is. Sete sae stds, ip. st on pe oer {tsp a a (etn in aa od proceso tener, Pat rt roel een ‘nos seis ae rad open. Be car to edu ek iy sed fn 12 snot cnsitney; yo vets 2 mem actin ced tei of snd rea Se sie 1 male pepp, eat eo 0 F. 5c) coupe 2 Het alin 1inh sik eae let er 1 (6-2) teh ay sack, eth it are 4 Aden bel peck tig 1 lrg, este ‘req, Sis. sa, ‘Weap —uswesteed crm k 5 sah cn, sri aay 3 14 cm is a ae ee heat ese ey (pcre 6 Cane os an sot ik ia eto hi tla Ses wt aman. ear ng ture it silt; xk er meio ow nt sng eet wit ater spats foro $miuts,orwt eg mitre fas on the et an eis to eon to {Plc let nen, rl fo 310 4 ites, il igh bw nd ay. 8 uti seins, ‘Srnec seriog wih 1 sp. paso (esa sed miu) Gash wit ey (i ese seve ime