The Physique 57 Solution (91 page)

When it comes to sausages, we like Bilinski’s and Applegate Farms brands best—not only are they organic and super-tasty, but they also contain an impressive eight to eleven grams of protein per link!

1 link turkey or chicken sausage, sliced into ¼″ disks

1 teaspoon butter

1 cup of any chopped vegetable (kale, broccoli, spinach, carrots, and cauliflower are all good options)

¼ cup low-sodium chicken broth as needed

Sauté the sausage in butter on medium heat until it turns golden brown. Add the vegetables and continue to cook, adding broth as needed to keep the sausage and vegetables from sticking to the pan, until the vegetables are fully cooked, about 5 minutes.

2 eggs

1 cup pre-washed baby spinach

1 teaspoon butter

Sea salt and freshly ground black pepper to taste

Whisk the eggs together in a small bowl. In a medium pan, sauté the spinach in butter over medium heat until wilted. Add the eggs and scramble together until cooked. Add sea salt and pepper to taste.

½ cup rolled oats

1 cup filtered water

1 tablespoon full-fat Greek yogurt

2 tablespoons slivered raw almonds

1 teaspoon grade B maple syrup

1 teaspoon vanilla extract

1 tablespoon raisins or chopped dates

Sea salt to taste

Combine all ingredients and bring to a boil. Reduce the heat and simmer for about 1 to 2 minutes until the oatmeal thickens, stirring occasionally.

¾ cup cooked Basic Oats (
here
)

½ cup fresh blueberries
or
½ cup chopped apple (skin on)
or
½ banana, sliced

¼ cup full-fat Greek yogurt

1 tablespoon raw slivered almonds

1 teaspoon grade B maple syrup or raw honey

Layer one-half of the oats, one-half of the fruit, and one-half of the yogurt into a parfait glass or small bowl. Repeat one more time: oats, then fruit, then yogurt. Top with the almonds and drizzle with syrup or honey.

This refreshing version of a Caesar salad is every bit as tasty as the original without the processed, unhealthy fats. For an extra dose of nutrients, sprinkle shredded nori or spirulina powder on top
.

¼ cup raw cashews

¼ cup water

1 clove garlic, crushed

1 tablespoon fresh lemon juice

1 tablespoon olive oil

Pinch sea salt

1 teaspoon granulated kelp (optional)

Freshly ground black pepper to taste

1 tablespoon anchovies

½ cup shredded cooked chicken (about 4 ounces)

3 cups shredded romaine lettuce

Mix all the dressing ingredients in a food processor. Toss with the chicken and romaine and serve.

¾ cup cooked chicken, shredded (about 5 ounces)

2 tablespoons Cashew Cream (
here
)

2 tablespoons diced celery

Dash no-salt, all-purpose seasoning

3 large romaine lettuce leaves

¼ cup Caramelized Onions (
here
)

Sea salt and freshly ground black pepper to taste

In a small bowl, combine the chicken, Cashew Cream, celery, and seasoning. Arrange the three lettuce leaves on a plate and place an equal amount of the chicken mixture and onions on each. Season with salt and pepper. Fold the lettuce around the mixture to form a wrap.

1 rib celery, chopped

1 small carrot, finely chopped

1 tablespoon finely chopped red onion

1 handful fresh parsley, finely chopped

1 handful fresh dill, finely chopped

Juice of ½ lemon

1 tablespoon olive oil or olive oil mayonnaise

Sea salt and freshly ground black pepper to taste

¾ cup chopped cooked chicken (about 5 ounces)

3 cups pre-washed baby arugula

Combine all the ingredients except the chicken and arugula in a medium bowl and mix thoroughly. Gently fold in the chicken and toss to combine. Serve over arugula.

This zesty soup has all the flavor of traditional Mexican tortilla soup without the refined carbs
.

2 cups low-sodium chicken broth

½ cup cooked chicken, shredded (about 4 ounces)

½ cup cooked quinoa (
here
)

1 tablespoon finely chopped red onion

Juice of ½ lime

Dash hot sauce

Sea salt and freshly ground black pepper to taste

1 tablespoon chopped fresh cilantro

¼–½ ripe avocado, cubed

In a small saucepan, combine all the ingredients except the cilantro and avocado. Heat to your desired temperature, then pour into a soup bowl and top with the cilantro and avocado.