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Copyright Country Spirit Fitness ©
Country Spirit Fitness Recipes
Coach Cyril’s Power Oatmeal Ingredients: ¾ cup natural whole grain quick 1-minute oatmeal 2 tablespoons of crunchy peanut butter 1 teaspoon of chia seeds Other nuts and dried fruit a dash of cinnamon Honey or brown sugar OPTIONAL: A scoop of your favorite protein powder ¾ cup water Coconut or Almond milk
Directions: Mix ingredients 1 – 8 above in a bowl and then microwave for 2 minutes. Add coconut or almond milk to cool
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Country Spirit Fitness Recipes
Bulletproof Coffee Ingredients: 1 TBSP coconut oil (high quality organic is best. For a good source, click here) 1 TBSP butter (preferably grass-fed) 1 splash of vanilla 2 TBSP cream or milk (I use raw, grass fed) 1 cup of coffee (always buy the best quality, organic coffee you can find)
Directions: Blend in your blender until foamy and then pour and enjoy. It’s that easy.
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Country Spirit Fitness Recipes
Chia Seed Pudding Ingredients: 6 Tablespoons chia seeds 2 cups unsweetened coconut, almond or cashew milk 1/2 teaspoon vanilla extract 1 Tablespoon maple syrup, honey or sweetener of choice (optional) blueberries and strawberries, for topping
Directions: In a bowl or mason jar, mix together chia seeds, milk, maple syrup and vanilla. If you’re using a mason jar, you can put the lid on and shake the mixture to combine everything. Once the chia pudding mixture is well combined, let it sit for 5 minutes, give it another stir/shake to break up any clumps of chia seeds, cover and put the mixture in the fridge to “set-up" for 1-2 hours. You can also prep you pudding the night before and let it sit in the fridge overnight if that’s easier. When ready to serve, divide the mixture between two bowls, top the pudding with berries and enjoy.
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Country Spirit Fitness Recipes
Healthy French Toast Scramble Ingredients: 1 banana, mashed 1 egg 2 egg whites 1 tsp. cinnamon 1 tsp. pure vanilla extract 1 tsp. honey (optional) coconut oil 1 tbsp. nut butter
Directions: Combine banana with eggs. Add the cinnamon, vanilla and honey. Coat a skillet with coconut oil over medium heat. Pour batter in skillet and cook until eggs are no longer runny, stirring frequently. Top with a tablespoon of your favorite nut butter
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Country Spirit Fitness Recipes
Warm Banana Coconut Breakfast Bowl Ingredients: 2 Ripe Bananas...coined 1/2 cup Coconut Milk 1/4 cup Pecans 1/8 cup Shredded Coconut 1 tsp Cinnamon
Directions: Mix all ingredients together and warm in microwave or stove top.
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Country Spirit Fitness Recipes
Paleo Pancake Ingredients: 1 Banana 2 eggs 1 Tbs Coconut Flour 1 tps Cinnamon 1 tsp Vanilla Fruit of choice or dark chocolate chips for topping Maple Syrup
Directions: Mix together mashed up banana, eggs, coconut flour, cinnamon and vanilla in a small bowl. Heat stovetop to medium-high heat. Pour the batter into 3 evenly sized pancakes in the pan. Add toppings of choice. Cook 2-4 minutes. Once the pancake begins to lift easily off the spatula, flip. Cook another 2 minutes. Drizzle with Syrup of choice and serve.
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Country Spirit Fitness Recipes
Sweet Potatoes Hash Ingredients: 1-2 sweet potato(s) 1-2 Tablespoon coconut/olive oil Dash Sea Salt 1 – 4 Eggs ½ - 1lb. Sausage Favorite greens such as spinach, Kale, etc. Directions: Add coconut/olive oil to frying pan. Put your favorite sausage meat ( I like Mexican Chorizo or spicy Italian) into frying pan in chunks and brown. Shred the sweet potato and place in frying pan. Turn heat to medium, sprinkle sea salt on top, cook until the sweet potatoes are not crunchy anymore or golden brown. Add the greens and eggs last or you can make sunny side up/over easy eggs and put on top. Cook until eggs are completely cooked.
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Country Spirit Fitness Recipes
PB&J Smoothie Essential Ingredients: A Banana Peanut butter (or Almond butter if you prefer) Frozen Fruit; usually I either use blueberry or a berry mix Unsweetened Coconut milk, almond milk, cashew milk, or fermented milk kefir for the base Protein Powder Vanilla extract A spoonful of homemade jam Fun Extras: Coconut oil Greens, like spinach or Kale. Spirulina Liquid chlorophyll Chia Seeds Flax Seeds Honey Directions: Stick all that in a blender and that’s it! Enjoy!
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Country Spirit Fitness Recipes
Sweet Potato Pancakes (or Hash) Ingredients: Chop or mince 1 large onion Peel 1 or 2 sweet potatoes Peel 1 lg honeycrisp apple Directions: Cut up sweet potato and shred in food processor Cut up apple and shred in food processor If you make hash, mix all 3 ingredients in large bowl and pour into baking pan. Bake in oven at 425 degrees until done, approx. 30 minutes If you make pancakes, mix all 2 ingredients in large bowl, beat 1 lg egg and add, mix well. Heat pan with olive oil or coconut oil. Form pancakes with mixture and fry for a few minutes, then flip. This was a trial and error process for me, so you may need to tweak this recipe!
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Country Spirit Fitness Recipes
Broccoli Apple Salad Ingredients: 4 cups fresh broccoli florets, (about 2 medium heads) ½ cup shredded carrots ¼ cup diced red onion 2 large apples, finely chopped (I used gala apples) ½ cup pecans, coarsely chopped ½ cup dried cranberries
Creamy dressing ingredients: ½ cup lite mayonnaise ½ cup low fat greek yogurt 2 Tablespoons lemon juice 1 Tablespoon sugar ¼ teaspoon salt ⅛ teaspoon pepper
Directions: In a large bowl combine broccoli, carrots, red onion, apples, pecans, and dried cranberries. To make the dressing: Whisk together mayonnaise, greek yogurt, lemon juice, sugar, salt and pepper. Add the dressing to the salad and toss to coat. Chill until ready to serve.
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Country Spirit Fitness Recipes
Pickled Beets Boil beets until tender. Drain and skin. While beets are still hot drop into syrup. Heat thoroughly and can. Syrup:
1 C apple cider vinegar 1 C water 1 1/4 C sugar
1 stick cinnamon, bkn up 1 dozen whole cloves
Bring to a boil until sugar is dissolved
We usually double or triple the recipe and save the syrup for the next batch if we have extra.
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Country Spirit Fitness Recipes
Pear Apple Soup (by Holistic Squid) Ingredients: 1/2 lb diced bacon for garnishing 1 onion, chopped 2 teaspoons honey 1/2 head of cauliflower cut into 1 inch chunks (I use a whole head and still tastes great) 2 carrots, cut into rounds 5 pears peeled, cored, and cut into chunks 2 apples peeled (not granny smith), cored, and cut into chunks 1/2 teaspoon fresh thyme 1/4 teaspoon nutmeg 1/4 teaspoon allspice 3 cups chicken broth 1/4 cup cream (optional) Shredded Pecorino cheese for garnishing (optional) Chopped chives or green onion tops for garnishing Salt and white pepper to taste –
Directions: Sauté the bacon in your stock pot. Remove the bacon when crisp with a slotted spoon and set aside. Pour off most of the bacon fat so that what is left just covers the bottom of the pot. Add onion, cover pot and cook on low for 10 minutes or until onion is translucent. To the onions, add honey, cauliflower and carrot. Cover and cook on medium heat for another 10 minutes. Add the apple, pear, thyme, allspice and nutmeg. Cook while stirring frequently for 7 minutes Add chicken broth, bring to a boil, and then turn down to a simmer and cook covered, until cauliflower, apples and pears are tender. Use immersion blender (I like this one) or blender to process soup to smooth consistency. Stir in the cream, salt and white pepper to taste. Serve with the bacon bits and optional pecorino cheese and chives sprinkled on top.
We omit the dairy (cream and cheese) and it still takes great!
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Country Spirit Fitness Recipes
Caprese Salad Ingredients: 1 package cherry tomatoes 1-2 package mini cucumbers 1 orange pepper 5-10 leaves of basil 1 8oz fresh mozzarella (optional) 1 Jar Garlic Expressions
Directions: Cut tomatoes, cucumbers and peppers place in bowl. Chop basil leaves and add to vegetables. Cut Mozzarella into small pieces and add to mixture (if you are using the cheese) Pour Garlic Expression over all, use as much as you like to taste. Enjoy! I have added Chic Pea noodles to this for more of a pasta salad.
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Country Spirit Fitness Recipes
BBQ Sauce This recipe calls for unsweetened ketchup (Buschs or Whole Foods) and organic honey. Ingredients: ½ onion, minced (I used a little more than that) 4 cloves garlic, grated (substitute 1/8 tsp garlic powder for each clove) ¾ cup bourbon ½ tsp black pepper ½ tbsp fine sea salt 2 cups unsweetened ketchup 1 4oz can tomato paste (no sugar added) 2 tbsp liquid smoke (optional) ¼ cup coconut aminos (Whole foods has this, it’s a substitute for soy sauce) ½ cup organic honey (or to taste, I used ½ cup, but I think you could you less and it would still be good) 2 tbsp hot chili paste 1/3 cup cider vinegar Directions: In a large saucepan, combine onion, garlic & whiskey. Simmer mixture on medium low for 10 minutes until onion is translucent (you are not looking for browning). Add remainder of ingredients, stirring frequently on medium low heat until mixture is well incorporated. Continue to hat on medium low/low heat until mixture reaches desired texture and flavors have come together, about 20 minutes. Mixture should be thick. Strain sauce if desired (I did not strain). Freeze unused sauce for up to a month.
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Country Spirit Fitness Recipes
Baked Kale Chips Prep Time: 10 Minutes Cook Time: 10 Minutes Ready In: 20 Minutes Servings: 6
Ingredients: 1 bunch kale 1 tablespoon avocado oil or olive oil 1 teaspoon seasoned salt
Directions: Preheat an oven to 350 degrees F (175 degrees C). Line a non-insulated cookie sheet with parchment paper. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt. Bake until the edges brown but are not burnt, 10 to 15 minutes.
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Country Spirit Fitness Recipes
Kale and Potato Gratin Makes 6-8 servings Preheat oven to 350° F.
Ingredients: 1 1/2 pounds thin-skinned boiling potatoes such as red potatoes 1 bunch kale 1/4 cup olive oil, avocado oil or high quality bacon fat (no nitrates) 4 cloves garlic, minced 2 teaspoon coarse salt 1 teaspoon pepper 1/3 cup bread crumbs (Optional – we omit seeing we are Gluten Free) 1/3 cup grated Parmesan cheese (Optional – we omit seeing we are Dairy Free)
Directions: Get a pot of water boiling large enough to accommodate the potatoes. Also prepare an ice bath. Meanwhile, slice the potatoes 1/4"-thick. Set aside. Remove and discard the spines from the kale then chop the remaining leaves in 1/2"-thick ribbons by stacking the leaves and slicing in the direction of the veins. This doesn't need to be exact, as long as you end up with a pile of roughly 1/2"-thick shreds of kale. When the water is boiling, add a dash of salt and gently drop in the potatoes, cooking for about 2-3 minutes, until tender, but not cooked through. Drain and plunge into the ice bath. Drain again and dump onto a dish towel and blot. In a large bowl, combine the olive oil, garlic, salt and pepper. Add the kale and rub the olive oil mixture aggressively into the leaves. Layer the kale and potatoes alternately with a sprinkling of bread crumbs and Parmesan in a 9"x12" rectangular casserole or glass or ceramic baking dish. Cover and bake for 30 minutes. Remove cover and bake another 15 minutes, until top is crispy.
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Country Spirit Fitness Recipes
Roasted Root Vegetables Preheat Oven to 400° F
Ingredients: 5 pounds of root vegetables I use a combination of root carrots, beets (peel), potatoes, parsnips, turnips – whatever I have harvested from the garden. 1 onion (chopped) 1 pound of nitrate free bacon
Directions: Clean and cut the root vegetables into 1-inch chunks. I do not peel the vegetables but I do peel the beets. I fill my large cast iron skill with the vegetables and onion. Top with 1 pound of uncooked high quality nitrate free bacon cut into 2 inch strips. Cook in oven – turning every 20 minutes until vegetables are tender and bacon cooked. Typically takes 1-2 hours.
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Country Spirit Fitness Recipes
Chicken Salad Ingredients: Your choice of vegetables for a salad (the more the merrier) 1 Chicken breast 3-4 Tablespoon Garlic expressions
Directions: Cut chicken breast into small pieces, place garlic expressions in sauté pan (use amount of dressing as preferred) sauté chicken until done. Add chicken to top of your salad and sprinkle dressing over top. Enjoy!
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Country Spirit Fitness Recipes
Turkey Stir Fry Ingredients: 1 lb ground turkey 1 bag of coleslaw 1 head of broccoli chopped 3 Tbsp Sesame Oil 1 regular size salsa
Directions: Brown turkey in a large skillet. Once cooked add the coleslaw, turkey, broccoli, sesame oil and salsa. Stir until the veggies are tender. Remove the mixture form heat. Serve, you can add some greek yogurt to the top for flavor.
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Country Spirit Fitness Recipes
Brussel Sprouts Oven Ingredients: 1 package brussel sprouts 1-2 Tablespoons coconut oil Sea Salt Pepper
Directions: Place parchment paper onto a cookie sheet and preheat oven to 350 F. You can keep the brussel sprouts whole or cut into halves. Place them onto the cookie sheet spreading them out evenly. Pour melted coconut oil over them, and then sprinkle some sea salt and pepper to your taste. Place in oven, let cook about 15 minutes or until they are done.
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Country Spirit Fitness Recipes
Pumpkin Chili with Avocado Cream (I often make with the cream and just add avocado or guacamole) Ingredients: For the Chili 2 lbs ground beef 1 large yellow onion, diced 6 cloves garlic, diced 1/2 sugar pumpkin, diced (about 3 cups) or a 14 oz can of pumpkin puree (NOT pumpkin pie) 1 (28 oz) can diced, fire roasted tomatoes 1 (15 oz) can tomato sauce 1 (7 oz) can diced, roasted green chilies 1 c chicken or beef stock FOC (fat of choice) S&P **I’ve added green, yellow, orange, or red bell peppers to this recipe and it’s excellent.
Chili Spice Mixture 2 T chili powder 2 T cumin 1 T paprika 2 t salt 2 t coriander 2 t cinnamon 2 t cocoa powder 1 t garlic powder 1/2 t cayenne Orange, Coriander Avocado Cream 2 avocados zest of 1 orange juice of 2 oranges 1 t coriander 1/2 t salt
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Country Spirit Fitness Recipes
Pumpkin Chili with Avocado Cream Continued…. Directions: Method For the Chili Heat a large soup pot over medium high heat with a tablespoon of your F.O.C. Add the beef and let it brown. Try not to stir it too much until you get some color on one side but make sure you break up the pieces. This should take 5-8 minutes. While you’re browning your beef make your spice mixture. In a medium bowl, mix up all the spices. We like to brown the beef first so we can use the fat that renders out to cook the vegetables. So, using a slotted spoon remove the beef and place in the spice mixture bowl…leaving the fat in the pot. Add your diced onion and garlic. Let those two sauté for a few minutes (3-4) stirring occasionally, until the onions have softened. Add your diced or canned pumpkin. Cover and cook about another 8-10 minutes, stirring occasionally until the pumpkin begins to get tender (check with a fork). Add the rest of ingredients and the beef/spice mixture. Stir to combine and bring to a simmer to let all the flavors “meld”. When you’re happy with the texture, you’re done. For the Cream: Add all ingredients to a bowl or a food processor and blend until smooth.
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Country Spirit Fitness Recipes
Raw Beet, Carrot & Kohlrabi Salad Hands-on time: 15 minutes Time to table: 15 minutes Serves 4 Ingredients: 1 generous pound total of beets, carrot and kohlrabi, trimmed 1 tablespoon olive oil 1 tablespoon honey Zest and juice of a lemon Fresh dill, chopped Directions: Grate the beet. (There's no need to peel, the grater will just push the skins back.) Grate or chop the carrot using a mandoline / Benriner. (There's no need to peel.) Slice off the thick skin of the kohlrabi with a knife, then grate or chop using a mandoline. Toss with the remaining ingredients.
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Country Spirit Fitness Recipes
Sweet Potato Chili For best results, use organic/grass fed meat and all ingredients should have NO sugar added. Ingredients: 1 lb lean ground beef or bison 1 28 oz can of crushed tomatoes (no sugar added) 1 cup onions 1 cup diced bell pepper 1 sm can of green chilies 3 cloves garlic (substitute 1/8 tsp garlic power for each clove) 1 tbsp chili powder ½ tbsp cumin 1.5 cup diced sweet potato 4 cups beef broth (no sugar added, I used tomato sauce instead) Salt/pepper to taste Directions: Brown beef with onions, garlic, peppers Add chilies, tomatoes, broth, spices & seasonings, sweet potatoes Bring to a low simmer and cook for 45 minutes until sweet potatoes are very tender I used my crock pot for this recipe.
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Country Spirit Fitness Recipes
Chicken No Noodle Soup Ingredients: 4-5 pounds whole chicken 2 3oz. Chicken broth or Stock 2 16oz. Baby carrots Bunch Celery 1 small Onion chopped 1 T. Garlic powder 1 T. Onion powder 1 ½ tsp. Sea Salt
Directions: In large soup pot put rinsed whole chicken, add the broth (stock), add water until chicken is covered with liquid. Add chopped onions. (If you are not an onion fan you can substitute with minced onions) Turn stove on medium to high let boil for 30 minutes or until the chicken is done. While the chicken is cooking cut the entire bunch of celery into small pieces about 1/4” to ½” chunks. Cut the baby carrots in half, set aside. Once chicken is done take chicken carefully out of the broth and place on a pan to cool. Add the vegetables to the boiling broth, let vegetables boil for about 10 minutes. Once chicken is cool (you don’t have to wait for it to cool this is so you don’t burn your hands) pull all chicken off of the bones keeping all the fat, skin and bones separated from the meat. Once you are done getting all the meat off the bones cut chicken into smaller pieces and add to the vegetables that are still boiling. Let boil for about 5 minutes turn heat off and it is ready to serve.
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Country Spirit Fitness Recipes
How to Make Bone Broth
This recipe for broth is from Wellness Mama & an adaption of the recipe in Nourishing Traditions. Prep time 10 mins Cook time 8 hours Total time 8 hours 10 mins Author: Wellness Mama
Ingredients: 2 pounds (or more) of bones from a healthy source 2 chicken feet for extra gelatin (optional) 1 onion 2 carrots 2 stalks of celery 2 tablespoons Apple Cider Vinegar Optional: 1 bunch of parsley, 1 tablespoon or more of sea salt, 1 teaspoon peppercorns, additional herbs or spices to taste. I also add 2 cloves of garlic for the last 30 minutes of cooking. You'll also need a large stock pot to cook the broth in and a strainer to remove the pieces when it is done.
Directions: • If you are using raw bones, especially beef bones, it improves flavor to roast them in the oven first. I place them in a roasting pan and roast for 30 minutes at 350. • Then, place the bones in a large stock pot (I use a 5 gallon pot). Pour (filtered) water over the bones and add the vinegar. Let sit for 20-30 minutes in the cool water. The acid helps make the nutrients in the bones more available. • Rough chop and add the vegetables (except the parsley and garlic, if using) to the pot. Add any salt, pepper, spices, or herbs, if using. • Now, bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until done. • During the first few hours of simmering, you'll need to remove the impurities that float to the 26 surface.
Country Spirit Fitness Recipes
You’ll also need a large stock pot to cook the broth in and a strainer to remove the pieces when it is done. I usually aim for 2 pounds of bones per gallon of water I’m using to make broth. This usually works out to 2-3 full chicken carcasses. If possible I’ll also add 2 chicken feet per gallon of water (completely optional!). You’ll also need some organic vegetables for flavor. These are actually optional but add extra flavor and nutrition.
Typically, I add (per gallon of water and 2 pounds of bones): • 1 onion • 2 large carrots (if from an organic source, you can rough chop and don’t need to peel) • 2 celery stalks, rough chopped I also add, per batch, a bunch of parsley from the garden. Since I make in bulk, I usually use about 4 times the amount of each of these. You can make in any amount, just multiply or divide the recipe up or down. If you are using raw bones, especially beef bones, it improves flavor to roast them in the oven first. I place them in a roasting pan and roast for 30 minutes at 350. Then, place the bones in a large stock pot (I use a 5 gallon pot). Pour (filtered) water over the bones and add the vinegar. Let sit for 20-30
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Country Spirit Fitness Recipes
minutes in the cool water. The acid helps make the nutrients in the bones more available. Rough chop and add the vegetables (except the parsley and garlic, if using) to the pot. Add any salt, pepper, spices, or herbs, if using.
Now, bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until done. These are the times I simmer for: • Beef broth/stock: 48 hours • Chicken or poultry broth/stock: 24 hours • Fish broth: 8 hours During the first few hours of simmering, you’ll need to remove the impurities that float to the surface. A frothy/foamy layer will form and it can be easily scooped off with a big spoon. Throw this part away. I typically check it every 20 minutes for the first 2 hours to remove this. Grass-fed and healthy animals will produce much less of this than conventional animals. During the last 30 minutes, add the garlic and parsley, if using. Remove from heat and let cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetable. When cool enough, store in a gallon size glass jar in the fridge for up to 5 days, or freeze for later use. How to Use Bone Broth Homemade Broth/Stock can be used as the liquid in making soups, stews, gravies, sauces, and reductions. It can also be used to saute or roast vegetables. Especially in the fall and winter, we try to drink at least 1 cup per person per day as a health boost. My favorite way is to heat 8-16 ounces with a little salt and sometimes whisk in an egg until cooked (makes a soup like egg-drop soup). In times of illness (which doesn’t happen often) we will usually just drink bone broth until we start feeling better as it supports the body but is very easy to digest so the body’s energy can go to healing. In cases of stomach bugs or vomiting, bone broth often calms the stomach very quickly and helps shorten the duration of the illness. If you aren’t already, make bone broth a regular part of your kitchen routine. It’s health boosting, inexpensive and easy… you can’t afford not to!
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Country Spirit Fitness Recipes
One-Ingredient Banana Ice Cream Ingredients: 2 Ripe Bananas, sliced and frozen
Directions: Add bananas to the food processor and blend. Occasionally scrape down the sides and continue to blend until smooth, approximately 3-5 minutes. Scoop into a bowl and enjoy immediately as a soft serve! For firmer ice cream, place in an airtight freezer-safe container and freeze for at least 1 hour. Even though we love how simple and delicious the banana ice cream is, there are numerous ways to step up this treat. For a creamier texture, add coconut milk. To make the ice cream easier to scoop after freezing, you can add about 1 tbsp of vodka. Even better, add your favorite mix-ins such as: Nuts Fresh or Dry Fruit Honey Cocoa Powder Spices (cinnamon, cardomom, etc.) Any nut butter
Mint Dark Choco Chip Banana Ice Cream 2 Ripe Bananas, sliced and frozen 1/4 cup Fresh Mint, chopped 1/4 cup Organic Dark Chocolate, chopped Strawberry Banana Ice Cream Strawberry Banana Ice cream 1.5 Ripe Bananas, sliced and frozen 1 cup Strawberries, divided*
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Country Spirit Fitness Recipes
Dr. Oz: Quinoa Chocolate Chip Cookies Recipe After a workout, you will be craving a healthy snack, so Dr. Oz showed off a recipe for Quinoa Chocolate Chip Cookies. The best part is that you don’t even have to bake them! While a classic chocolate chip cookie contains 210 calories and 29 grams of carbs, this recipe boasts 89 calories and 11 grams of carbs.
Ingredients: 1/2 cup natural Peanut Butter 1/4 cup Raw Honey 1/2 tsp Sea Salt 1 1/2 cups cooked Quinoa (or use 1/2 cup uncooked) 2 tbsp Applesauce 1 tbsp Pure Vanilla Extract 1/3 cup Almond Flour 1/3 cup Dark Chocolate Chips
Directions: • Mix peanut butter with honey, vanilla, applesauce, and salt. • Fold in the remaining ingredients and mix well. • Spoon onto a lined cookie sheet. Freeze for 20 minutes or until set. Then serve!
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Country Spirit Fitness Recipes
THANK YOU!!! A SPECIAL THANKS TO ALL THOSE WHO CONTRIBUTED TO THIS COOKBOOK ESPECIALLY:
REGAN WHITE SHANNON MCKENNA KATIE CHRISTIE MERYL MCDONNELL
www.countryspiritcrossfit.com (734) 433-9607 [email protected]
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Copyright Country Spirit Fitness ©
Country Spirit Fitness Recipes
Coach Cyril’s Power Oatmeal Ingredients: ¾ cup natural whole grain quick 1-minute oatmeal 2 tablespoons of crunchy peanut butter 1 teaspoon of chia seeds Other nuts and dried fruit a dash of cinnamon Honey or brown sugar OPTIONAL: A scoop of your favorite protein powder ¾ cup water Coconut or Almond milk
Directions: Mix ingredients 1 – 8 above in a bowl and then microwave for 2 minutes. Add coconut or almond milk to cool
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Country Spirit Fitness Recipes
Bulletproof Coffee Ingredients: 1 TBSP coconut oil (high quality organic is best. For a good source, click here) 1 TBSP butter (preferably grass-fed) 1 splash of vanilla 2 TBSP cream or milk (I use raw, grass fed) 1 cup of coffee (always buy the best quality, organic coffee you can find)
Directions: Blend in your blender until foamy and then pour and enjoy. It’s that easy.
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Country Spirit Fitness Recipes
Chia Seed Pudding Ingredients: 6 Tablespoons chia seeds 2 cups unsweetened coconut, almond or cashew milk 1/2 teaspoon vanilla extract 1 Tablespoon maple syrup, honey or sweetener of choice (optional) blueberries and strawberries, for topping
Directions: In a bowl or mason jar, mix together chia seeds, milk, maple syrup and vanilla. If you’re using a mason jar, you can put the lid on and shake the mixture to combine everything. Once the chia pudding mixture is well combined, let it sit for 5 minutes, give it another stir/shake to break up any clumps of chia seeds, cover and put the mixture in the fridge to “set-up" for 1-2 hours. You can also prep you pudding the night before and let it sit in the fridge overnight if that’s easier. When ready to serve, divide the mixture between two bowls, top the pudding with berries and enjoy.
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Country Spirit Fitness Recipes
Healthy French Toast Scramble Ingredients: 1 banana, mashed 1 egg 2 egg whites 1 tsp. cinnamon 1 tsp. pure vanilla extract 1 tsp. honey (optional) coconut oil 1 tbsp. nut butter
Directions: Combine banana with eggs. Add the cinnamon, vanilla and honey. Coat a skillet with coconut oil over medium heat. Pour batter in skillet and cook until eggs are no longer runny, stirring frequently. Top with a tablespoon of your favorite nut butter
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Country Spirit Fitness Recipes
Warm Banana Coconut Breakfast Bowl Ingredients: 2 Ripe Bananas...coined 1/2 cup Coconut Milk 1/4 cup Pecans 1/8 cup Shredded Coconut 1 tsp Cinnamon
Directions: Mix all ingredients together and warm in microwave or stove top.
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Country Spirit Fitness Recipes
Paleo Pancake Ingredients: 1 Banana 2 eggs 1 Tbs Coconut Flour 1 tps Cinnamon 1 tsp Vanilla Fruit of choice or dark chocolate chips for topping Maple Syrup
Directions: Mix together mashed up banana, eggs, coconut flour, cinnamon and vanilla in a small bowl. Heat stovetop to medium-high heat. Pour the batter into 3 evenly sized pancakes in the pan. Add toppings of choice. Cook 2-4 minutes. Once the pancake begins to lift easily off the spatula, flip. Cook another 2 minutes. Drizzle with Syrup of choice and serve.
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Country Spirit Fitness Recipes
Sweet Potatoes Hash Ingredients: 1-2 sweet potato(s) 1-2 Tablespoon coconut/olive oil Dash Sea Salt 1 – 4 Eggs ½ - 1lb. Sausage Favorite greens such as spinach, Kale, etc. Directions: Add coconut/olive oil to frying pan. Put your favorite sausage meat ( I like Mexican Chorizo or spicy Italian) into frying pan in chunks and brown. Shred the sweet potato and place in frying pan. Turn heat to medium, sprinkle sea salt on top, cook until the sweet potatoes are not crunchy anymore or golden brown. Add the greens and eggs last or you can make sunny side up/over easy eggs and put on top. Cook until eggs are completely cooked.
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Country Spirit Fitness Recipes
PB&J Smoothie Essential Ingredients: A Banana Peanut butter (or Almond butter if you prefer) Frozen Fruit; usually I either use blueberry or a berry mix Unsweetened Coconut milk, almond milk, cashew milk, or fermented milk kefir for the base Protein Powder Vanilla extract A spoonful of homemade jam Fun Extras: Coconut oil Greens, like spinach or Kale. Spirulina Liquid chlorophyll Chia Seeds Flax Seeds Honey Directions: Stick all that in a blender and that’s it! Enjoy!
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Country Spirit Fitness Recipes
Sweet Potato Pancakes (or Hash) Ingredients: Chop or mince 1 large onion Peel 1 or 2 sweet potatoes Peel 1 lg honeycrisp apple Directions: Cut up sweet potato and shred in food processor Cut up apple and shred in food processor If you make hash, mix all 3 ingredients in large bowl and pour into baking pan. Bake in oven at 425 degrees until done, approx. 30 minutes If you make pancakes, mix all 2 ingredients in large bowl, beat 1 lg egg and add, mix well. Heat pan with olive oil or coconut oil. Form pancakes with mixture and fry for a few minutes, then flip. This was a trial and error process for me, so you may need to tweak this recipe!
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Country Spirit Fitness Recipes
Broccoli Apple Salad Ingredients: 4 cups fresh broccoli florets, (about 2 medium heads) ½ cup shredded carrots ¼ cup diced red onion 2 large apples, finely chopped (I used gala apples) ½ cup pecans, coarsely chopped ½ cup dried cranberries
Creamy dressing ingredients: ½ cup lite mayonnaise ½ cup low fat greek yogurt 2 Tablespoons lemon juice 1 Tablespoon sugar ¼ teaspoon salt ⅛ teaspoon pepper
Directions: In a large bowl combine broccoli, carrots, red onion, apples, pecans, and dried cranberries. To make the dressing: Whisk together mayonnaise, greek yogurt, lemon juice, sugar, salt and pepper. Add the dressing to the salad and toss to coat. Chill until ready to serve.
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Country Spirit Fitness Recipes
Pickled Beets Boil beets until tender. Drain and skin. While beets are still hot drop into syrup. Heat thoroughly and can. Syrup:
1 C apple cider vinegar 1 C water 1 1/4 C sugar
1 stick cinnamon, bkn up 1 dozen whole cloves
Bring to a boil until sugar is dissolved
We usually double or triple the recipe and save the syrup for the next batch if we have extra.
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Country Spirit Fitness Recipes
Pear Apple Soup (by Holistic Squid) Ingredients: 1/2 lb diced bacon for garnishing 1 onion, chopped 2 teaspoons honey 1/2 head of cauliflower cut into 1 inch chunks (I use a whole head and still tastes great) 2 carrots, cut into rounds 5 pears peeled, cored, and cut into chunks 2 apples peeled (not granny smith), cored, and cut into chunks 1/2 teaspoon fresh thyme 1/4 teaspoon nutmeg 1/4 teaspoon allspice 3 cups chicken broth 1/4 cup cream (optional) Shredded Pecorino cheese for garnishing (optional) Chopped chives or green onion tops for garnishing Salt and white pepper to taste –
Directions: Sauté the bacon in your stock pot. Remove the bacon when crisp with a slotted spoon and set aside. Pour off most of the bacon fat so that what is left just covers the bottom of the pot. Add onion, cover pot and cook on low for 10 minutes or until onion is translucent. To the onions, add honey, cauliflower and carrot. Cover and cook on medium heat for another 10 minutes. Add the apple, pear, thyme, allspice and nutmeg. Cook while stirring frequently for 7 minutes Add chicken broth, bring to a boil, and then turn down to a simmer and cook covered, until cauliflower, apples and pears are tender. Use immersion blender (I like this one) or blender to process soup to smooth consistency. Stir in the cream, salt and white pepper to taste. Serve with the bacon bits and optional pecorino cheese and chives sprinkled on top.
We omit the dairy (cream and cheese) and it still takes great!
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Country Spirit Fitness Recipes
Caprese Salad Ingredients: 1 package cherry tomatoes 1-2 package mini cucumbers 1 orange pepper 5-10 leaves of basil 1 8oz fresh mozzarella (optional) 1 Jar Garlic Expressions
Directions: Cut tomatoes, cucumbers and peppers place in bowl. Chop basil leaves and add to vegetables. Cut Mozzarella into small pieces and add to mixture (if you are using the cheese) Pour Garlic Expression over all, use as much as you like to taste. Enjoy! I have added Chic Pea noodles to this for more of a pasta salad.
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Country Spirit Fitness Recipes
BBQ Sauce This recipe calls for unsweetened ketchup (Buschs or Whole Foods) and organic honey. Ingredients: ½ onion, minced (I used a little more than that) 4 cloves garlic, grated (substitute 1/8 tsp garlic powder for each clove) ¾ cup bourbon ½ tsp black pepper ½ tbsp fine sea salt 2 cups unsweetened ketchup 1 4oz can tomato paste (no sugar added) 2 tbsp liquid smoke (optional) ¼ cup coconut aminos (Whole foods has this, it’s a substitute for soy sauce) ½ cup organic honey (or to taste, I used ½ cup, but I think you could you less and it would still be good) 2 tbsp hot chili paste 1/3 cup cider vinegar Directions: In a large saucepan, combine onion, garlic & whiskey. Simmer mixture on medium low for 10 minutes until onion is translucent (you are not looking for browning). Add remainder of ingredients, stirring frequently on medium low heat until mixture is well incorporated. Continue to hat on medium low/low heat until mixture reaches desired texture and flavors have come together, about 20 minutes. Mixture should be thick. Strain sauce if desired (I did not strain). Freeze unused sauce for up to a month.
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Country Spirit Fitness Recipes
Baked Kale Chips Prep Time: 10 Minutes Cook Time: 10 Minutes Ready In: 20 Minutes Servings: 6
Ingredients: 1 bunch kale 1 tablespoon avocado oil or olive oil 1 teaspoon seasoned salt
Directions: Preheat an oven to 350 degrees F (175 degrees C). Line a non-insulated cookie sheet with parchment paper. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt. Bake until the edges brown but are not burnt, 10 to 15 minutes.
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Country Spirit Fitness Recipes
Kale and Potato Gratin Makes 6-8 servings Preheat oven to 350° F.
Ingredients: 1 1/2 pounds thin-skinned boiling potatoes such as red potatoes 1 bunch kale 1/4 cup olive oil, avocado oil or high quality bacon fat (no nitrates) 4 cloves garlic, minced 2 teaspoon coarse salt 1 teaspoon pepper 1/3 cup bread crumbs (Optional – we omit seeing we are Gluten Free) 1/3 cup grated Parmesan cheese (Optional – we omit seeing we are Dairy Free)
Directions: Get a pot of water boiling large enough to accommodate the potatoes. Also prepare an ice bath. Meanwhile, slice the potatoes 1/4"-thick. Set aside. Remove and discard the spines from the kale then chop the remaining leaves in 1/2"-thick ribbons by stacking the leaves and slicing in the direction of the veins. This doesn't need to be exact, as long as you end up with a pile of roughly 1/2"-thick shreds of kale. When the water is boiling, add a dash of salt and gently drop in the potatoes, cooking for about 2-3 minutes, until tender, but not cooked through. Drain and plunge into the ice bath. Drain again and dump onto a dish towel and blot. In a large bowl, combine the olive oil, garlic, salt and pepper. Add the kale and rub the olive oil mixture aggressively into the leaves. Layer the kale and potatoes alternately with a sprinkling of bread crumbs and Parmesan in a 9"x12" rectangular casserole or glass or ceramic baking dish. Cover and bake for 30 minutes. Remove cover and bake another 15 minutes, until top is crispy.
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Country Spirit Fitness Recipes
Roasted Root Vegetables Preheat Oven to 400° F
Ingredients: 5 pounds of root vegetables I use a combination of root carrots, beets (peel), potatoes, parsnips, turnips – whatever I have harvested from the garden. 1 onion (chopped) 1 pound of nitrate free bacon
Directions: Clean and cut the root vegetables into 1-inch chunks. I do not peel the vegetables but I do peel the beets. I fill my large cast iron skill with the vegetables and onion. Top with 1 pound of uncooked high quality nitrate free bacon cut into 2 inch strips. Cook in oven – turning every 20 minutes until vegetables are tender and bacon cooked. Typically takes 1-2 hours.
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Country Spirit Fitness Recipes
Chicken Salad Ingredients: Your choice of vegetables for a salad (the more the merrier) 1 Chicken breast 3-4 Tablespoon Garlic expressions
Directions: Cut chicken breast into small pieces, place garlic expressions in sauté pan (use amount of dressing as preferred) sauté chicken until done. Add chicken to top of your salad and sprinkle dressing over top. Enjoy!
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Country Spirit Fitness Recipes
Turkey Stir Fry Ingredients: 1 lb ground turkey 1 bag of coleslaw 1 head of broccoli chopped 3 Tbsp Sesame Oil 1 regular size salsa
Directions: Brown turkey in a large skillet. Once cooked add the coleslaw, turkey, broccoli, sesame oil and salsa. Stir until the veggies are tender. Remove the mixture form heat. Serve, you can add some greek yogurt to the top for flavor.
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Country Spirit Fitness Recipes
Brussel Sprouts Oven Ingredients: 1 package brussel sprouts 1-2 Tablespoons coconut oil Sea Salt Pepper
Directions: Place parchment paper onto a cookie sheet and preheat oven to 350 F. You can keep the brussel sprouts whole or cut into halves. Place them onto the cookie sheet spreading them out evenly. Pour melted coconut oil over them, and then sprinkle some sea salt and pepper to your taste. Place in oven, let cook about 15 minutes or until they are done.
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Country Spirit Fitness Recipes
Pumpkin Chili with Avocado Cream (I often make with the cream and just add avocado or guacamole) Ingredients: For the Chili 2 lbs ground beef 1 large yellow onion, diced 6 cloves garlic, diced 1/2 sugar pumpkin, diced (about 3 cups) or a 14 oz can of pumpkin puree (NOT pumpkin pie) 1 (28 oz) can diced, fire roasted tomatoes 1 (15 oz) can tomato sauce 1 (7 oz) can diced, roasted green chilies 1 c chicken or beef stock FOC (fat of choice) S&P **I’ve added green, yellow, orange, or red bell peppers to this recipe and it’s excellent.
Chili Spice Mixture 2 T chili powder 2 T cumin 1 T paprika 2 t salt 2 t coriander 2 t cinnamon 2 t cocoa powder 1 t garlic powder 1/2 t cayenne Orange, Coriander Avocado Cream 2 avocados zest of 1 orange juice of 2 oranges 1 t coriander 1/2 t salt
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Country Spirit Fitness Recipes
Pumpkin Chili with Avocado Cream Continued…. Directions: Method For the Chili Heat a large soup pot over medium high heat with a tablespoon of your F.O.C. Add the beef and let it brown. Try not to stir it too much until you get some color on one side but make sure you break up the pieces. This should take 5-8 minutes. While you’re browning your beef make your spice mixture. In a medium bowl, mix up all the spices. We like to brown the beef first so we can use the fat that renders out to cook the vegetables. So, using a slotted spoon remove the beef and place in the spice mixture bowl…leaving the fat in the pot. Add your diced onion and garlic. Let those two sauté for a few minutes (3-4) stirring occasionally, until the onions have softened. Add your diced or canned pumpkin. Cover and cook about another 8-10 minutes, stirring occasionally until the pumpkin begins to get tender (check with a fork). Add the rest of ingredients and the beef/spice mixture. Stir to combine and bring to a simmer to let all the flavors “meld”. When you’re happy with the texture, you’re done. For the Cream: Add all ingredients to a bowl or a food processor and blend until smooth.
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Country Spirit Fitness Recipes
Raw Beet, Carrot & Kohlrabi Salad Hands-on time: 15 minutes Time to table: 15 minutes Serves 4 Ingredients: 1 generous pound total of beets, carrot and kohlrabi, trimmed 1 tablespoon olive oil 1 tablespoon honey Zest and juice of a lemon Fresh dill, chopped Directions: Grate the beet. (There's no need to peel, the grater will just push the skins back.) Grate or chop the carrot using a mandoline / Benriner. (There's no need to peel.) Slice off the thick skin of the kohlrabi with a knife, then grate or chop using a mandoline. Toss with the remaining ingredients.
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Country Spirit Fitness Recipes
Sweet Potato Chili For best results, use organic/grass fed meat and all ingredients should have NO sugar added. Ingredients: 1 lb lean ground beef or bison 1 28 oz can of crushed tomatoes (no sugar added) 1 cup onions 1 cup diced bell pepper 1 sm can of green chilies 3 cloves garlic (substitute 1/8 tsp garlic power for each clove) 1 tbsp chili powder ½ tbsp cumin 1.5 cup diced sweet potato 4 cups beef broth (no sugar added, I used tomato sauce instead) Salt/pepper to taste Directions: Brown beef with onions, garlic, peppers Add chilies, tomatoes, broth, spices & seasonings, sweet potatoes Bring to a low simmer and cook for 45 minutes until sweet potatoes are very tender I used my crock pot for this recipe.
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Country Spirit Fitness Recipes
Chicken No Noodle Soup Ingredients: 4-5 pounds whole chicken 2 3oz. Chicken broth or Stock 2 16oz. Baby carrots Bunch Celery 1 small Onion chopped 1 T. Garlic powder 1 T. Onion powder 1 ½ tsp. Sea Salt
Directions: In large soup pot put rinsed whole chicken, add the broth (stock), add water until chicken is covered with liquid. Add chopped onions. (If you are not an onion fan you can substitute with minced onions) Turn stove on medium to high let boil for 30 minutes or until the chicken is done. While the chicken is cooking cut the entire bunch of celery into small pieces about 1/4” to ½” chunks. Cut the baby carrots in half, set aside. Once chicken is done take chicken carefully out of the broth and place on a pan to cool. Add the vegetables to the boiling broth, let vegetables boil for about 10 minutes. Once chicken is cool (you don’t have to wait for it to cool this is so you don’t burn your hands) pull all chicken off of the bones keeping all the fat, skin and bones separated from the meat. Once you are done getting all the meat off the bones cut chicken into smaller pieces and add to the vegetables that are still boiling. Let boil for about 5 minutes turn heat off and it is ready to serve.
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Country Spirit Fitness Recipes
How to Make Bone Broth
This recipe for broth is from Wellness Mama & an adaption of the recipe in Nourishing Traditions. Prep time 10 mins Cook time 8 hours Total time 8 hours 10 mins Author: Wellness Mama
Ingredients: 2 pounds (or more) of bones from a healthy source 2 chicken feet for extra gelatin (optional) 1 onion 2 carrots 2 stalks of celery 2 tablespoons Apple Cider Vinegar Optional: 1 bunch of parsley, 1 tablespoon or more of sea salt, 1 teaspoon peppercorns, additional herbs or spices to taste. I also add 2 cloves of garlic for the last 30 minutes of cooking. You'll also need a large stock pot to cook the broth in and a strainer to remove the pieces when it is done.
Directions: • If you are using raw bones, especially beef bones, it improves flavor to roast them in the oven first. I place them in a roasting pan and roast for 30 minutes at 350. • Then, place the bones in a large stock pot (I use a 5 gallon pot). Pour (filtered) water over the bones and add the vinegar. Let sit for 20-30 minutes in the cool water. The acid helps make the nutrients in the bones more available. • Rough chop and add the vegetables (except the parsley and garlic, if using) to the pot. Add any salt, pepper, spices, or herbs, if using. • Now, bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until done. • During the first few hours of simmering, you'll need to remove the impurities that float to the 26 surface.
Country Spirit Fitness Recipes
You’ll also need a large stock pot to cook the broth in and a strainer to remove the pieces when it is done. I usually aim for 2 pounds of bones per gallon of water I’m using to make broth. This usually works out to 2-3 full chicken carcasses. If possible I’ll also add 2 chicken feet per gallon of water (completely optional!). You’ll also need some organic vegetables for flavor. These are actually optional but add extra flavor and nutrition.
Typically, I add (per gallon of water and 2 pounds of bones): • 1 onion • 2 large carrots (if from an organic source, you can rough chop and don’t need to peel) • 2 celery stalks, rough chopped I also add, per batch, a bunch of parsley from the garden. Since I make in bulk, I usually use about 4 times the amount of each of these. You can make in any amount, just multiply or divide the recipe up or down. If you are using raw bones, especially beef bones, it improves flavor to roast them in the oven first. I place them in a roasting pan and roast for 30 minutes at 350. Then, place the bones in a large stock pot (I use a 5 gallon pot). Pour (filtered) water over the bones and add the vinegar. Let sit for 20-30
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Country Spirit Fitness Recipes
minutes in the cool water. The acid helps make the nutrients in the bones more available. Rough chop and add the vegetables (except the parsley and garlic, if using) to the pot. Add any salt, pepper, spices, or herbs, if using.
Now, bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until done. These are the times I simmer for: • Beef broth/stock: 48 hours • Chicken or poultry broth/stock: 24 hours • Fish broth: 8 hours During the first few hours of simmering, you’ll need to remove the impurities that float to the surface. A frothy/foamy layer will form and it can be easily scooped off with a big spoon. Throw this part away. I typically check it every 20 minutes for the first 2 hours to remove this. Grass-fed and healthy animals will produce much less of this than conventional animals. During the last 30 minutes, add the garlic and parsley, if using. Remove from heat and let cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetable. When cool enough, store in a gallon size glass jar in the fridge for up to 5 days, or freeze for later use. How to Use Bone Broth Homemade Broth/Stock can be used as the liquid in making soups, stews, gravies, sauces, and reductions. It can also be used to saute or roast vegetables. Especially in the fall and winter, we try to drink at least 1 cup per person per day as a health boost. My favorite way is to heat 8-16 ounces with a little salt and sometimes whisk in an egg until cooked (makes a soup like egg-drop soup). In times of illness (which doesn’t happen often) we will usually just drink bone broth until we start feeling better as it supports the body but is very easy to digest so the body’s energy can go to healing. In cases of stomach bugs or vomiting, bone broth often calms the stomach very quickly and helps shorten the duration of the illness. If you aren’t already, make bone broth a regular part of your kitchen routine. It’s health boosting, inexpensive and easy… you can’t afford not to!
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Country Spirit Fitness Recipes
One-Ingredient Banana Ice Cream Ingredients: 2 Ripe Bananas, sliced and frozen
Directions: Add bananas to the food processor and blend. Occasionally scrape down the sides and continue to blend until smooth, approximately 3-5 minutes. Scoop into a bowl and enjoy immediately as a soft serve! For firmer ice cream, place in an airtight freezer-safe container and freeze for at least 1 hour. Even though we love how simple and delicious the banana ice cream is, there are numerous ways to step up this treat. For a creamier texture, add coconut milk. To make the ice cream easier to scoop after freezing, you can add about 1 tbsp of vodka. Even better, add your favorite mix-ins such as: Nuts Fresh or Dry Fruit Honey Cocoa Powder Spices (cinnamon, cardomom, etc.) Any nut butter
Mint Dark Choco Chip Banana Ice Cream 2 Ripe Bananas, sliced and frozen 1/4 cup Fresh Mint, chopped 1/4 cup Organic Dark Chocolate, chopped Strawberry Banana Ice Cream Strawberry Banana Ice cream 1.5 Ripe Bananas, sliced and frozen 1 cup Strawberries, divided*
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Country Spirit Fitness Recipes
Dr. Oz: Quinoa Chocolate Chip Cookies Recipe After a workout, you will be craving a healthy snack, so Dr. Oz showed off a recipe for Quinoa Chocolate Chip Cookies. The best part is that you don’t even have to bake them! While a classic chocolate chip cookie contains 210 calories and 29 grams of carbs, this recipe boasts 89 calories and 11 grams of carbs.
Ingredients: 1/2 cup natural Peanut Butter 1/4 cup Raw Honey 1/2 tsp Sea Salt 1 1/2 cups cooked Quinoa (or use 1/2 cup uncooked) 2 tbsp Applesauce 1 tbsp Pure Vanilla Extract 1/3 cup Almond Flour 1/3 cup Dark Chocolate Chips
Directions: • Mix peanut butter with honey, vanilla, applesauce, and salt. • Fold in the remaining ingredients and mix well. • Spoon onto a lined cookie sheet. Freeze for 20 minutes or until set. Then serve!
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Country Spirit Fitness Recipes
THANK YOU!!! A SPECIAL THANKS TO ALL THOSE WHO CONTRIBUTED TO THIS COOKBOOK ESPECIALLY:
REGAN WHITE SHANNON MCKENNA KATIE CHRISTIE MERYL MCDONNELL
www.countryspiritcrossfit.com (734) 433-9607 [email protected]
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Country Spirit Fitness Recipes
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