The Xaryu Cookbook

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the

xaryu cookbook FROM THE KITCHEN OF JOSH LUJAN & SHANNON CONTRERAS BY JO S H LU JA N & SH A N N ON CON TR E R A S

THE XARYU COOKBOOK

DISCLAIMER

The authors of this cookbook are not licensed professionals and do not claim to cure, prevent, diagnose or treat any nutrition-related disease or health condition. Always consult a qualified healthcare professional before changing your diet.

All rights reser ved.

CONTENT PHILOSOPHY OF NUTRITION

4

THE MEALS

7

THE SWEETS

26

THE SNACKS

34

THE DRINKS

47

I N T R O

PHILOSOPHY HOW WE APPROACH EATING

This cookbook is a compilation of the meals we eat on a weekly basis. Everything we eat, we absolutely love. We never force ourselves to eat something we don't particularly like, just for the sake of a trend or the promise of a certain aesthetic. If we're craving nachos, we make them; but in a healthy version replete with good macro and micronutrients to fuel our body. This allows us to never need a "cheat meal." We eat what we want, freeing ourselves from relying on willpower to make healthy choices. What we choose to consume is ultimately based on how we 'feel' and honoring the concept of "food as fuel" for the body and mind. With each meal we consume, we pay close attention to how we feel, i.e. how certain foods affect energy levels, performance during training, sleep, skin, and mental clarity.

KE E P

I T

SIMPLE INGREDIENTS

M I NI MAL EASY & TIME EFFICIENT

Simple, whole, organic, natural ingredients comprise every one of our meals. We do not try to overcomplicate things with a concoction of sauces, spices, dressings, or the newest "health food" trend, supplements, nutrition bars, etc.

We love these meals not only because they taste amazing, but also because they require minimal preparation, kitchen equipment, cooking skills and, above all, they are time efficient; making it beyond convenient to eat healthy.

We introduce different varieties of fruits and vegetables according to the season (as it is important for the health of the gut's microbiome). To avoid boredom, we create different variations of our meals but still stick to our same core ingredients.

We recommend cooking your protein in bulk (for additional meals) to save you time and set yourself up for success for quick, healthy meal options for the week!

We encourage you to mix and match ingredients to your liking: swap protein sources, vegetables, and/or carb sources around to suit what is best for YOU! These meals can be permutated into literally hundreds of different variations. 4

XARYU COOKBOOK THE

The "Xar" Salad

FOOD AS FUEL P

E O P L E W H O A R E N E W T O E AT I N G H E A LT H Y, W H O L E I N G R E D I E N T S O F T E N C O M P L A I N A B O U T D E P R I VAT I O N — T H E Y M I S S B U R G E R S , P I Z Z A , A N D I C E

C R E A M , O R J U S T T H E F R E E D O M O F E AT I N G W H AT E V E R T H E Y WA N T W H E N E V E R T H E Y WA N T. B U T W H AT T H E Y H AV E N ' T R E A L I Z E D ( A N D I T C A N TA K E M O N T H S O F E AT I N G T H I S WAY B E F O R E T H E Y D O ) I S J U S T H OW TA S T Y A N D S AT I S F Y I N G A C L E A N D I E T C A N B E . A M O R E D I S C I P L I N E D A P P R O A C H P R OV I D E S A N I M M E N S E A M O U N T O F F R E E D O M , A S I T T R A I N S T H E M I N D T O C R AV E N O U R I S H I N G

F O O D S R AT H E R T H A N G I V E I N T O U N H E A LT H Y, I M M E D I AT E LY S AT I S F Y I N G ( B U T L O N G - T E R M D E T R I M E N TA L ) C H O I C E S .

Don't forget to be experimental, joyous, and light-hearted in discovering what works best with your body, your training regimen, and lifestyle (everyone is different)! 5

P O R T I O N

S I Z E S

MODIFY WE EAT TWO BIG MEALS A DAY AND FAST THROUGHOUT THE MORNING (REFER TO THE FITNESS & NUTRITION GUIDE FOR OUR FASTING REGIMEN). IF YOU'RE EATING MULTIPLE MEALS A DAY, INCLUDING BREAKFAST AND SNACKS IN-BETWEEN MEALS, YOU MAY NEED TO ADJUST THE PORTIONS LAID OUT IN THE RECIPES PROVIDED. THESE INGREDIENT RATIOS ARE REFLECTIVE OF A DAILY CALORIC INTAKE OF AROUND 2500 CALORIES. HOWEVER, WE WOULD NOT NECESSARILY ADVISE THE SAME MEAL DENSITY FOR OTHERS WISHING TO DECREASE CALORIC INTAKE OR THOSE WHO LIVE A MORE SEDENTARY LIFESTYLE.

*All macronutrients throughout this cookbook were calculated using MyFitnessPal. Actual numbers may vary slightly.

G-Pie Pesto Pizza 6

THE

MEALS

7

THE CLASSIC I could eat this meal everyday. In fact, I do. This quick ‘breakfast’ never fails to make eggs tasty while providing excellent macronutrients at a cheap cost. INGREDIENTS ½ tbsp coconut oil (unrefined, cold pressed) 3 eggs (organic, free range) ⅓ cup egg whites 3 slices turkey deli meat (nitrate/hormone free) 3 corn tortillas ¼ cup mozzarella cheese (low moisture/ low fat) Himalayan pink salt freshly ground black pepper *Additional suggested toppings: green onion, sauteed mushrooms, avocado, salsa, red pepper flakes, etc.

D I R E C T I O N S Heat a nonstick pan over low-medium heat. Spread an even amount of coconut oil across base of pan. Crack three eggs into pan and add egg whites. While eggs are cooking, heat 3 tortillas in pan, on flame, or in microwave. Spread tortillas on a plate. Cook eggs 3 minutes, or until white is set. Flip eggs and cook about 2-3 more minutes, until yolk is slightly set. Remove eggs from pan and place one egg on each tortilla. Season with salt and pepper. Throw a pinch of mozzarella cheese and a douse of hot sauce to each taco. Garnish with any additional toppings of your choice!

10 MINUTES

1 SERVING

M A C R O S 625 CALORIES 28G FAT 35G CARB 58G PROTEIN

PRO TIP Turn this dish into a Mexican classic called "migas" by cutting leftover corn tortillas into small strips, sauté in a pan until crispy with onions, tomatoes, salt and pepper. Then, sramble in eggs, cheese, and salsa!

8

THE STIR FRY Legendary. Instagram worthy. Beyond macro-friendly. I N G R E D I E N T S

D I R E C T I O N S

marinade (refer to page 25)

Marinate chicken overnight or for about 4 hours prior to cooking.

¾ lb chicken breast or tenders (skinless, boneless, raw)

Take out of refrigerator about 30min before cooking (refer to page

1 tbsp coconut oil (unrefined, cold pressed)

25).

¼ cup green onion

Heat a large skillet or pan over medium heat. Once pan is hot, add

1 cup baby portobello mushrooms (sliced)

chicken (smooth side down) to skillet and sear for about 7 minu-

3 crowns of broccoli (chopped into 1-inch morsels) 3 large rainbow carrots (sliced)

tes. DO NOT move the chicken around the pan. Flip and cook for 6 more minutes.

1 cup mung bean sprouts

Meanwhile, heat another large pan for the vegetable stir fry. Coat

½ cup uncooked Jasmine rice

the bottom of the pan with coconut oil.

⅛ cup cashews soy sauce 1 tbsp sesame seeds Himalayan pink salt freshly ground pepper

Combine chopped veggies (mushrooms, broccoli, carrots, mung bean sprouts, and half of green onions) to heated pan. Sauté vegetables over medium-high heat, stirring as needed. Add cashews after having cooked for 5 minutes. Add salt, black pepper and two tablespoons of soy sauce to vegetables, and stir. Cook until vegetables turn golden brown or about 10 minutes or so (I like mine slightly burnt and crispy).

*Additional vegetable options: asparagus, water chestnut, bell peppers, red onion, white mushrooms, shiitake mushrooms, baby corn, etc.

Remove chicken when skin is golden brown and crisp (about 15 minutes total cooking time ) and dice chicken into bite-sized morsels.

Serve veggies, chicken over jasmine rice. Top with sriracha, remaining green onion, a dash of soy sauce, and sesame seeds.

M A C R O S 1192 CALORIES 29G FAT 98G CARB 90G PROTEIN

9

THE ALL AMERICAN The nights when you just need a steak and potato. Basic. Filling. Hearty.

15 MINUTES

1 SERVING

M A C R O S 1079 CALORIES 47G FAT 73G CARB 88G PROTEIN

I N G R E D I E N T S

D I R E C T I O N S

12 oz USDA sirloin

Remove steak from fridge about 20 minutes before you start cooking (SUPER important). Heat a pan over medium-high heat. Season steaks

1 russet potato

with salt and pepper generously.

½ tbsp grass fed butter (Kerrygold)

Melt a small amount of butter and coat bottom of pan. Once pan is hot, place steaks in pan to sear (about 4 minutes on one side). Meanwhile,

½ tablespoon coconut oil

heat another pan over low-medium heat and coat bottom of pan with coconut oil. Once pan is heated, place asparagus in pan.

1 bunch of thin asparagus spears Flip steaks and sear for another 4 minutes. Remove steaks from pan

¼ cup parmesan cheese

(steaks will have cooked 7-8 minutes). Saute asparagus until browned.

Himalayan pink salt

Wash potato thoroughly, pat dry, and pierce 3 to 4 times with a fork. Place potato on microwave-safe plate and microwave 7 minutes, tur-

freshly ground black pepper

ning over halfway through cooking. If potato isn’t tender after 7 minutes, continue microwaving in 1 minute increments. Split potato down the middle, season with salt and pepper, and top with butter before serving.

*Feel free to substitute steak with a New York cut,

Serve steak with asparagus and potato. Sprinkle parmesan cheese over

filet, or the cut of your choice. Cooking steak with a

asparagus and season with salt and pepper.

sprig of rosemary or a couple cloves of garlic can add unique flavor! 10

J'S SALMON N' GUAC The first meal I had when meeting Shannon's brother and mom. An instant classic: salmon & guacamole. ‘J’ a.k.a. "Justin" (Shannon's brother), is the chef of this amazingly nutritious meal chock-full of omega-3's and B Vitamins.

20 MINUTES

1-2 SERVINGS

**Look for wild caught salmon that is bright pink-red in color and smells fresh as opposed to fishy.

I N G R E D I E N T S

D I R E C T I O N S

¾ lb wild Alaskan salmon

Preheat grill to around 375 to 400°F while prepping the salmon. Place salmon on a long sheet of foil – large enough to fully fold over fillet with room around pe-

lemon pepper

rimeter to make an enclosed packet.

1 lemon (sliced)

Season with a generous amount of lemon pepper, salt, and pepper. Top salmon with a few slices of lemon. Seal the salmon by pressing down all sides of foil to

1 medium sweet potato

create a packet (that way juices don't pour when flipping).

½ avocado (ripe)

Place packet directly on grill and cover for about 11-14 minutes (depending on thickness of fillet and your preference in how well you like your salmon cooked.

2-3 tablespoons fresh cilantro (chopped)

I like my salmon with a side of guac and a sweet potato. For sweet potato, preheat oven to 425ºF. Line a baking sheet with aluminum foil. Poke a couple small holes

1 lime

into sweet potato with a fork. Bake until skin is soft and tender (45 to 50 minutes). Let cool.

Himalayan pink salt In a bowl, mash avocado with a fork, to your desired consistency of chunkiness.

freshly ground black pepper

Add cilantro, lime juice, and salt. Serve with salmon and sweet potato. Enjoy!

**Aluminum foil

M A C R O S 1047 CALORIES 62G FAT 40G CARB 85G PROTEIN 11

LOS POLLOS HERMANOS

INGREDIENTS

D I R E C T I O N S

¾ lbs chicken breast (cutlets)

Marinate chicken breast cutlets in olive oil, hot sauce, lime juice, salt, and pepper. About 20-30 minutes before preparing, remove chicken from fridge.

¼ cup olive oil

Heat two large pans over medium-high heat. Spread an even amount of coconut oil across base of each pan. Once oil starts to shimmer, place chicken breasts in skillet smooth side down and the bell peppers and onions in the second pan, season with garlic salt and pepper. After vegetables have cooked for a minute or so on high heat, cook over low-medium heat.

¼ cup lime juice 3 corn tortillas ¼ cup black beans 3 mini bell peppers (chopped) ¼ onion (yellow or white, sliced) 1 tbsp coconut oil (unrefined, cold pressed) hot sauce (Red Devil) or salsa Lawry’s garlic salt

While chicken cools, heat black beans in small sauce pan over low heat. Using the pan from the chicken, warm 3 corn tortillas over medium-low heat (about 1 minute each side).

Himalayan pink salt freshly ground black pepper morsels)

M A C R O S

Cook chicken breast cutlets on one side for 6-7 minutes. Flip and cook an additional 6 minutes (*depending on thickness of chicken). Do not move chicken around pan while cooking. Patience, my friends. Remove chicken breast cutlets from pan once skin is golden (about a total of 14 minutes), transfer to a cutting board and let sit for about 4 minutes before slicing into small morsels. Sautee veggies for about 7-10 minutes, stirring periodically.

Lay tortillas on a plate and fill with chicken, black beans, fajita veggie mix, salsa, and lime. Garnish with additional toppings such as cotija mexican cheese, salsa, shredded lettuce, avocado, or guacamole. Enjoy! 826 CALORIES

45G FAT

75G CARB

86G PROTEIN

12

"CHIPOTLE BOWL" AT HOME Don't get me wrong, the unrivaled Chipotle double-steak burrito bowl will always hold a special place in my heart. But this re-creation reigns in quality ingredients and BiS macros making it a close competitor to the real deal. INGREDIENTS

D I R E C T I O N S

1 tbsp coconut oil (unrefined)

Remove flank steak from the fridge about 20 minutes prior to cooking.

12 oz. flank steak (or carne asada/cut of choice)

Add 2 cups jasmine rice with 2 cups of water to the rice cooker. Switch to on.

3 mini bell peppers (sliced) ¼ cup green onion (chopped) ¼ white onion (sliced) 2 limes ¼ cup mozzarella (low moisture/low fat)

Heat one large, non-stick skillet over medium-high heat and coat with coconut oil (½ tablespoon). When oil is hot, toss sliced bell peppers, onions, & half of the green onions in the pan. Season with garlic salt and black pepper. Stir periodically for the next 10-15 minutes (longer if you like your veggies slightly burnt). In the meantime, heat a second large skillet over medium-high heat, and coat with coconut oil. Salt and pepper the flank steak generously before placing in hot pan.

½ cup jasmine rice or basmati

Sear steak about 3-4 minutes on one side then flip. Cook for another 3 minutes and remove the steak from the pan. Let sit for 3 minutes before slicing the beef into small squares, or as desired.

¼ cup black beans

Heat a small sauce pan over medium-low heat and add a can of black beans.

hot sauce (Red Devil) or salsa of choice

Time to bowl up! Start with a base of rice, then add veggies, steak, black beans, cheese, green onion, lime, and salsa. Enjoy!

Lawry’s garlic salt Himalayan pink salt

*Additional toppings: sauteed mushrooms, avocado, and cotija cheese.

freshly ground pepper

30 MINUTES

1 SERVING

M A C R O S 1406 CALORIES 45G FAT 113G CARB 95G PROTEIN 13

*Features chicken instead of steak

G-PIE PESTO PIZZA I never feel as if I'm cheating when I have this powerhouse pizza, it is full of protein, healthy fats and fiber.

20 MINUTES

2 SERVINGS

M A C R O S

INGREDIENTS

D I R E C T I O N S

cauliflower crust

Preheat oven to 425 °F.

8 oz chicken breast

Spread pesto evenly onto cauliflower crust. Top with mozzarella cheese, chicken breast (left-over or rotisserie), spinach, and any additional veggies such as tomatoes, mushrooms, bell peppers, basil or artichokes; or additional cheese such as parmesan or feta. Season with salt and pepper.

1 cup spinach 1 cup mozzarella cheese (low fat)

1280 CALORIES

¼ cup basil pesto

65G FAT

Himalayan pink salt

91G CARB 89G PROTEIN

freshly ground black pepper PRO TIP

*Dry out any other veggies before topping pizza so crust doesn't get mushy!

Place pizza in oven on middle rack for 14-16 minutes (normal bake, not convection). Remove pizza and let sit for a few minutes before serving! If you like your pizza a bit crispier, let bake for a few more minutes.

14

THE BIG BISON For the days when you're craving a Big Burger. I N G R E D I E N T S 8 oz ground bison (or lean ground beef) sourdough bun (substitute with lettuce leaf or portobello mushroom for protein style) ¼ avocado 1 whole egg ¼ tbsp coconut oil Himalayan pink salt ground black pepper

15 MINUTES

1 SERVING

D I R E C T I O N S Heat a non-stick pan over medium-high heat. Shape ground bison into 2, 1-inch thick patties. Once pan is hot, place patties into pan. Cook for about 3 minutes. Flip and cook for an additional 3 minutes. Remove from pan. In a separate pan, fry an egg over-medium heat in coconut oil. Toast sourdough in the same pan used for bison (1 min each side).

Remove bun when golden, top with patties, egg, and avocado. Enjoy your gains!

M A C R O S 610 CALORIES 36G FAT

**Additional toppings: hot sauce, lettuce, tomato, sauteed onion, guacamole, provolone or mozzarella cheese, green onion, etc.

18G CARB 55G PROTEIN

15

THE "XAR" SALAD

This hearty salad is filled with rich ingredients, lean protein, and healthy fats that leave you feeling light, yet fueled—not weighed down by creamy dressings and unnecessary additives.

INGREDIENTS

D I R E C T I O N S

4 cups spring mix

Fill a bowl with a base of spring mix.

1 tbsp pine nuts

Add chicken (we often use left-over chicken from the night before or rotisserie chicken breast), pine nuts, avocado, feta cheese, and vinaigrette. Toss in any other desired ingredients (suggestions below).

½ lb chicken breast (rotisserie or other desired protein) 1 oz crumbled feta cheese (1 in. cube)

Sprinkle with a hint of salt and black pepper. Enjoy!

¼ avocado 1 tbsp balsamic vinaigrette

M A C R O S

Himalayan pink salt

527 CALORIES 29G FAT

freshly ground black pepper

19G CARB 58G PROTEIN

GET CREATIVE! Salads don't have to be bland nor leave you scrounging for snacks. I mix up my salads by tossing in different protein (steak, turkey breast, chicken thighs, salmon, etc.), tomatoes, sunflower seeds, pumpkin seeds, almonds, sauteed onion, sprouts, parmesan cheese, goat cheese, butternut squash, hemp seeds, and left-over veggies I've sauteed the night before. Change up the base of your salad with different lettuce, micro-greens, zucchini noodles, kale (if you're into it), arugula, etc., for different crunchiness and texture. For a great zero calorie dressing, try squeezing some lime or lemon on your salad. Or top salad with salsa, pesto, guacamole, or hummus for other dressing alternatives. 16

THE POWER BOWL This is literally a Xar go-to on the weekly. It's quick, it's simple, and it's macro's are hard to beat!

INGREDIENTS

D I R E C T I O N S

¼ tbsp coconut oil or avocado oil

Add rice with about ½ cup of water to the rice cooker. Switch to cook.

3 eggs ½

cup egg whites

¼ cup uncooked rice sriracha to taste Himalayan pink salt freshly ground pepper

PRO TIP

Heat a nonstick pan over low-medium heat. Add coconut oil. Crack three eggs into pan and add egg whites. Cook eggs 3 minutes, or until white is set. Flip eggs and cook about 2-3 more minutes, until yolk is slightly set. Add eggs to bowl of rice. Top with sriracha, salt and pepper to taste. Garnish with any additional toppings of your choice (green onion, soy sauce, other veggies, or keep it simple with just eggs n' rice!)

Use leftover rice or veggies for convenience!

15 MIN

1 SERVING

M A C R O S 405 CALORIES 13G FAT 44G CARB 28G PROTEIN 17

CHICKEN PESTO "ZOODLES" A fun, quick, low-carb twist on traditional Pesto Linguini. INGREDIENTS 3 cups spiralized zucchini noodles ("Zoodles") 4 oz chicken breast (frozen or pre-cooked) 2 tbsp pesto (store bought or follow our homemade recipe). 2 tbsp parmesan cheese juice of 1 lemon Himalayan pink salt freshly ground black pepper

15 MIN

1 SERVING

D I R E C T I O N S Steam or sauté zucchini noodles on low heat with a bit of oil for three minutes (or follow microwave instructions if frozen). Once hot, mix in pesto. Heat separate skillet and add chicken. As chicken warms, add juice from lemon. Season with salt and pepper to taste. Serve chicken on bed of zucchini noodles. Sprinkle with parmesan and toppings of choice! FOR PESTO: 1 ½ cups fresh basil

¼–½

cup roasted sunflower seeds (or other nut of choice)

3 cloves garlic, roasted (or 1 clove raw)

½ cup freshly grated parmesan cheese juice of 1-2 lemons to taste (start with 2 tbsp, add more as needed)

¼ cup good quality olive oil salt and black pepper Combine basil, sunflower seeds, garlic, parmesan, and lemon juice in a food processor. Begin to blend, slowly drizzle in oil to reach desired consistency. Add lemon juice, salt and pepper as needed. Pulse to combine.

PRO TIPS Use frozen zoodles for convenience (if you don't have a spiralizer) Use left-over or rotisserie chicken Top with cherry tomatoes, mushrooms, and pine nuts for enhanced flavor! Serve with a side of pesto rice for added carbohydrates Try this recipe with spaghetti squash instead!

M A C R O S 356 CALORIES 20G FAT 15G CARB 29G PROTEIN

18

THE SUNDAY BRUNCH With turkey bacon, sautéed veggies, egg whites, and sweet potatoes, this protein-packed "breakfast" will keep you fueled for hours. When you have a bit more time or just looking for a new breakfast go-to, try this banger for size!

INGREDIENTS

D I R E C T I O N S

1 egg (cage-free)

sliced avocado

Heat oil in a large skillet over medium-high heat.

½ cup egg whites

coconut or avocado oil

2 slices turkey bacon

2 tbsp lemon juice

Add sweet potatoes and season with salt and pepper. Stirring occasionally, sauté for about 10 minutes, or until fork tender and desired crispiness.

½ cup mushrooms

salt

1 cup diced sweet potato

black pepper

1 cup kale

garlic powder

sliced onion

Everything Bagel Seasoning

In another skillet, cook turkey bacon.

M A C R O S

Lastly, fry egg and scramble egg whites.

417 CALORIES 17G FAT 31G CARB

In another skillet, heat oil over medium-high heat. Add onions, and let brown before adding mushrooms. Cook mushrooms for two-three minutes. Massage kale in lemon juice and add to skillet. Season with garlic (or onion) powder. Sauté for an additional minute or two.

30 MIN

1 SERVING

Sprinkle with a dash of Everything But the Bagel Seasoning and embellish with a slice of avocado!

35G PROTEIN

PRO TIPS To save time, use pre-cut or frozen sweet potato - or - roast sweet potatoes in oven beforehand Adapt this recipe to fit your macros (add more egg whites for extra protein or cut out fat from avocado Change up the flavor with turkey sausage/ground beef or white potatoes.

19

BEEF N' BROC Although this dish may be simple, its flavor is mighty. Herein lies the beauty in simplicity.

INGREDIENTS 2 cups broccoli florets 8 oz lean ground beef (96% lean 4% fat) 1 egg (cage-free, pasture-raised) ½ cup uncooked Jasmine rice 2 tbsp soy sauce coconut oil (for egg) Himalayan salt freshly ground black pepper

Other veggie ideas: sautéed kale, mung beans, water chestnuts, red cabbage, bok choy, pepper

D I R E C T I O N S Heat a skillet over medium heat. Add ground beef. Season with salt and soy sauce. While beef cooks, fill a pot with 1-2 inch of water at the bottom of a pot with a lid and heat over high heat until boiling. Add broccoli and place lid on top. Cook for 5 minutes or until tender. Carefully and quickly place broccoli in a colander (strainer) and run cold water over broccoli. Serve broccoli and ground beef over rice, toss with additional soy sauce.

M A C R O S 10 MIN

1 SERVING

Top with a fried egg! Season with salt and pepper to taste.

829 CALORIES 17G FAT 106G CARB 63G PROTEIN

PRO TIPS To save time, steam broccoli in microwave (covered on high with a tbsp of water for 3 minutes) Experiment with different veggies and sauces such as Sambal, Sriracha, or fish sauce

20

EL ROJO This Spanish rice dish served with eggs and beans works for breakfast, lunch or dinner! Feel free to spice things up with jalapeño or add in bonus veggies like red onion, cado or roasted corn!

INGREDIENTS 1 fried egg

½

cup egg whites

¼ cup black beans For Spanish Rice: 1 tbsp coconut oil ¼ cup chopped onion 2 tbsp chopped garlic ¼ cup chopped bell pepper 1 cup uncooked rice 1 cup water or vegetable stock 3.5 oz El Pato or salsa 3 oz tomato sauce cumin

D I R E C T I O N S In a large stockpot, heat oil over medium heat. Add onion and veggies, sauté about 1-2 minutes or until slightly browned. Add rice to stockpot and toast until translucent for about 2 minutes. Stir in water (or stock), salsa, tomato sauce, salt, garlic, cumin and garlic pepper. Bring to a boil then cover, and reduce heat to a low simmer. Let simmer for 30-40 minutes or until most liquid is absorbed. Let cool 5-10 min. Remove lid and fluff rice with a fork. Serve with black beans, over-medium egg, egg whites, salsa, or avocado. Garnish with green onion and cilantro. Buen provecho!

PRO TIPS The amount of liquid in this recipe is a guideline - if you cook rice at higher temperature, you may need to add extra liquid! Don’t overcook the rice (it will get mushy)! There should be a slight amount of liquid left in the pot, some will absorb as it cools).

M A C R O S 408 CALORIES 8G FAT 57G CARB 27G PROTEIN

Rice recipe will make about 6 servings ! Store rice for other dishes throughout the week - such as in burritos, tacos, or Mexican Shakshuka! Or serve as a side dish to other protein such as ground beef, steak, chicken, shrimp, fish, or turkey!

45 MIN

1-6 SERV

21

THE OMEGA

If you ain't got a grill, no worries mate! You can roast salmon on the pan just as juicy and tasty as its grill counterpart. INGREDIENTS 6 oz salmon fillet

½ tbsp coconut oil (for salmon) ¼ tbsp grass-fed butter 2 cups broccoli florets 2 carrots sliced into fries 10 baby potatoes 1 red onion

½ tbsp olive oil (for veggies)

D I R E C T I O N S Preheat oven to 425°F. Prep veggies and halve potatoes. Toss veggies in oil and arrange on a lined baking sheet. Make sure veggies do not touch.

Heat coconut oil in pan over medium-high heat.

lemon pepper

Squeeze with lemon and serve with veggies! Enjoy!

cauliflower, delicata squash, sweet potato, brussel sprouts, beets, butternut squash, parsnip

26G FAT 72G CARB 47G PROTEIN

30 MIN

While veggies roast, remove salmon from fridge 15 minutes prior to cooking. Season salmon with a generous amount of salt, pepper, and lemon pepper.

Himalayan Salt

Other veggies for roasting:

710CALORIES

Season with salt and pepper. Roast potatoes and veggies for 20 minutes, or until desired level of charring. You may roast potatoes and veggies in same baking sheet or roast separately.

Lay salmon skin side up on hot pan for 4 minutes. Carefully flip and cook for another 4 minutes (baste salmon with grass-fed butter while cooking) then remove from pan.

1 tbsp lemon juice

M A C R O S

1-2 SERVINGS

PRO TIP Careful not to crowd the pan when roasting veggies - they will steam instead of roast!

22

THE BOUNTIFUL BOWL Come what may, but one thing's for certain, we don't partake in boring salads. Let the abundance found within this bowl, bless you with vitality and satiety. INGREDIENTS 3 cups spring mix 1 cup kale chopped Juice of one lemon 4 oz steak (cut into strips) 2 tbsp red wine vinegar leftover sautéed veggies ¼ cup black beans roasted chickpeas salt and pepper to taste Everything But the Bagel Seasoning Lemon Tahini Dressing: 2 tbsp tahini

PRO TIPS Change up veggies Try dressing on other salads or drizzled on roasted veggies Try salsa as a dressing

3 tbsp cold water 4 tbsp lemon salt and pepper to taste 1 tsp red wine vinegar

5 MIN

1 SERVING

D I R E C T I O N S In a large salad mixing bowl, add spring mix and kale (massaged with lemon juice), leftover veggies, black beans, red wine vinegar, lemon juice, seasonings and salt and pepper!

Lemon Tahini Dressing:

M A C R O S

Add steak (either warm on stovetop or serve cold). Sprinkle with roasted chickpeas (or other crunchy treat such as sunflower seeds).

Whisk tahini, lemon, and red wine vinegar in bowl. Add tablespoon of cold water and whisk. Continue to incrementally add water to dilute dressing for desired consistency. Add salt and pepper to taste!

Drizzle with 1 tablespoon lemon tahini dressing. Top with Everything But the Bagel Seasoning!

* Store in air-tight container for 7-10 days. Drizzle tablespoon of dressing on other salads or on sautéed veggies.

384 CALORIES 16G FAT 26G CARB 34G PROTEIN

23

HEALTHY BUFFALO CHICKEN "WINGS"

A healthy take on buffalo wings that doesn't sacrifice flavor! INGREDIENTS

D I R E C T I O N S

3 tbsp Frank's RedHot® Buffalo Wings Sauce

Preheat oven to 400°F. Line a large, rimmed baking sheet with parchment paper.

8 oz diced chicken breast (rotisserie or frozen)

Cut potatoes into wedges. Place sliced potatoes into a large bowl and soak them with hot water for 10 minutes.Pat dry, and place the potato wedges evenly (flats-side) across the pan. Drizzle with oil and season with a generous amount of garlic and onion powder, salt and pepper.

1 russet potato

½ tbsp olive oil ¼ cup greek yogurt 1 tbsp lemon juice

Bake for 30 minutes, then flip the wedges over, return to oven and bake for another 20-30 minutes until wedges are deeply golden and crisp. While potatoes cool, heat a pan over medium-high heat. Add pre-cooked chicken breast and stir in Frank's RedHot Buffalo Sauce!

garlic powder salt and freshly ground black pepper 1 tbsp Everything But the Bagel Seasoning

M A C R O S 671 CALORIES 15G FAT 70G CARB 64G PROTEIN

Serve with carrots, celery sticks, and Trader Joe's Everything But the Bagel Greek Yogurt Dip! Or make your own by mixing greek yogurt, lemon juice, Everything But the Bagel Seasoning, garlic powder, lemon pepper and salt for a creamy, complimentary ranch dip!

PRO TIP Use frozen potato wedges (no added ingredients) or roast pototaes beforehand to add to meals throughout the week!

24

M E A L S

MI CH A E L' S M AR I NA D E 2 MINUTES

1 SERVING

This is my go-to marinade for asian-style chicken!

I N G R E D I E N T S

D I R E C T I O N S Combine sriracha, olive oil, lime juice, soy sauce, and salt and pepper in glass storage container and mix.

⅛ cup sriracha 2 tbsp olive oil

Add raw chicken (1/2 to 1 pound raw) to marinade. Make sure chicken is completely covered.

juice of 6 limes (one bottle of lime juice) 2 tbsp soy sauce (organic, low sodium)

Cover and place in refrigerator overnight or at least 3 hours prior to cooking.

Himalayan pink salt freshly ground black pepper

M A C R O S 288 CALORIES 27G FAT 8G CARB 3G PROTEIN *Most of marinade macronutrients are not consumed as a result of cooking process. 25

THE

SWEETS

26

THE XARYU COOKBOOK

S W E E T S

When we indulge in something sweet, we prefer these "desserts" made in a healthy way with a few simple, whole ingredients.

QUICK SWEETS

D A R K C H O C O L AT E

BERRIES & FRUIT

NATURAL SWEETENERS

80-100% Cacao

strawberries, blackberries

Sweeten things like chia seed pudding or plain Greek

cacao nibs

blueberries, raspberries

yogurt with natural sweeteners:

Look for chocolate sweetened with

mango, apples

stevia, coconut sugar, Monk Fruit, or

kiwi, tangerines

honey

plums, peaches *seasonal fruit and native to region

stevia Monk Fruit honey *avoid artificial sweeteners as they tend to increasing your craving for sugar

K E Y TA K E AWAY A I M FO R N ATU R A L S O U R C E S O F S U G A R 27

S W E E T S

FAIL-PROOF P UDDING It's fairly difficult to mess this one up. Just a few simple ingredients and the superfood chia seed can make for a great fiber-rich dessert or snack. Chia seeds are packed with antioxidants, omega-3 fatty acids, and fiber. I N G R E D I E N T S

M A C R O S

¼ cup chia seeds (black chia seeds) 30 MIN

1 cup unsweetened coconut milk (or almond milk)

280 CALORIES 19G FAT 20G CARB

2 tbsp water 4 SERVINGS

stevia to taste

8G PROTEIN

cinnamon (optional) Toppings: berries, banana, figs, honey, nut butter, mint, cacao nibs, unsweetened coconut flakes, vanilla extract, cacao, etc.

D I R E C T I O N S Whisk unsweetened coconut milk, stevia, and cinnamon together in a bowl. Stir in chia seeds and mix well. Cover and place in refrigerator; allow mixture to soak for about 20-30 minutes until seeds expand into a thick, “tapioca” consistency. If pudding is "liquidy", add more chia seeds (1 tablespoon at a time), and refrigerate for another 30 minutes. Embellish with any additional toppings!

PRO TIP Prep chia seed pudding the night before with frozen berries and let it sit in the fridge. *Pudding can be stored for up to 3 days. 28

S W E E T S

RANK 1 GREEK YOGURT We eat this without fail, every night after dinner. It’s the perfect combo of slower-digesting protein (casein), carbs and healthy fats, and it doesn’t need to be relegated to dessert. Try it as a snack or before bed to keep muscles fueled overnight.

I N G R E D I E N T S

D I R E C T I O N S

1 cup 2% Fage Greek yogurt stevia cinnamon

In a bowl, mix together yogurt, stevia, and cinnamon. Add desired toppings! Enjoy!

M A C R O S 150 CALORIES 4G FAT 8G CARB 20G PROTEIN

HOW TO ENJOY IT MIX-INS

TOPPINGS

low-sugar jelly

cacao powder

berries & fruit

chia seeds

honey

protein powder

cacao nibs

pomegranate seeds

nut butter

vanilla extract

chopped nuts

unsweetened coconut

29

S W E E T S

FIRE MAGE HOT CHOC OLATE WHY CACAO?

40 times antioxidant power of blueberries Magnesium supports heart health, relieves anxiety and muscle contraction Elevates mood, lowers blood pressure and improves cholesterol and blood sugar level NOTES *Raw cacao is different from the common “cocoa” we often see in baking and chocolate. Cacao is the unprocessed version of the cacao bean, therefore retaining its beneficial properties that cocoa powder loses as a result of being chemically processed and roasted, which destroy a majority of the antioxidants and flavanols (the good stuff!). Although I recommend buying raw, organic cacao when you can, this recipe can be supplemented with normal cocoa powder which still has a ton of good fiber.

I N G R E D I E N T S

D I R E C T I O N S

1 tbsp raw cacao powder

Bring water to boil

8 ounces water

Add cacao powder, stevia and coconut milk to water and stir.

3 tbsp coconut milk (unsweetened)

Top with cinnamon and enjoy!

stevia

M A C R O S

cinnamon (optional)

35 CALORIES 1.6G FAT 3.5G CARB 1G PROTEIN

2 MINUTES

1 SERVING

**Does not include additional toppings 30

S W E E T S

NICE CREAM When we feel we need our sweetness with a side of cold creaminess, this 1-ingredient banana ice cream is for sure the play. This clever hack is a great alternative to soft serve icecream. Often times the bananas are so sweet we don't need any additional sweetener. Level-up your "nice-cream" by mixing in cacao powder, cinnamon, honey or peanut butter to change up the flavor!

I N G R E D I E N T S

D I R E C T I O N S

2 small ripened bananas (frozen)

Peel ripened bananas, cut into pieces, and freeze for about 2 hours or more.

Optional: cinnamon ¼ teaspoon vanilla extract coconut milk (unsweetened) Additional toppings: (fruit, cacao nibs, unsweetened coconut flakes, stevia, honey, chopped nuts, etc.

When the bananas are fully frozen, take out of freezer and let thaw for a couple of minutes. Mash banana pieces with a fork in a bowl, or toss them into a food processor and blend until you achieve a consistency that resembles soft serve ice-cream. For a creamier texture, add a dash of coconut milk into the food processor and continue to blend.

M A C R O S 120 CALORIES 0G FAT 30G CARB 1G PROTEIN **Does not include additional toppings

Add any other ingredients such as cinnamon, a drop of vanilla extract or cacao nibs and blend for a couple more seconds to play with different flavors! Once soft-serve texture is reached, eat immediately or scoop it into a container and freeze for later! 31

PROBIOTIC CHEESECAKE I N G R E D I E N T S ½ cup Greek yogurt (2% Fage)

M A C R O S 30 MIN

9G FAT

¼ tsp vanilla extract stevia to taste

261 CALORIES

23G CARB 1 SERVING

22G PROTEIN

½ tsp cinnamon Toppings: berries, figs, honey, coconut flakes, etc.

Crust: 1 medjool date ¼ cup oats 1 tbsp almond slivers 1 tbsp honey ½ tbsp almond butter *will make 3-4 crusts (for 4 in. tart molds)

D I R E C T I O N S For Crust: Place date, oats, nuts, honey, nut butter, and salt in food processor. Blend until you get a dry yet fairly malleable texture. You may need more honey or half of date in order to form the dough for crust. Mold into 4 inch Mini Nonstick Tart Pan or create your own mold at the bottom of a small bowl. Set in freezer for 20 min. For Filling: In a bowl, whip together greek yogurt, vanilla, cinnamon, stevia, almond butter, salt until you get a fluffy texture. Add more stevia to reach desired sweetness. Remove pie crust from freezer and fill with yogurt "cheesecake" filling. Enjoy immediately!

PRO TIPS:

Eat filling on its own for a quick protein-rich dessert! Freeze leftover pie crust for easy cheesecake creations! 32

PROTEIN NANNER BREAD Who says desserts can’t have protein? This recipe offers a protein rich alternative to traditional banana bread! INGREDIENTS

D I R E C T I O N S

3 ripe bananas (mashed)

Preheat oven to 350°F degrees.

1

½ cups oat flour (gluten-free)

1 tsp vanilla extract

¼

cup maple syrup or honey (optional)

2 eggs 1 tsp baking powder

¼

tsp baking soda

20g collagen (unflavored) 1 tbsp coconut oil pinch salt

In a mixing bowl, combine oat flour, collagen, baking powder, baking soda, cinnamon, and salt.

M A C R O S 1384 CALORIES 32G FAT 218G CARB 56G PROTEIN

In a separate bowl, whisk mashed bananas, eggs, coconut oil, and vanilla until smooth. Gradually pour dry ingredients into wet ingredients and mix until just combined. Add chocolate chips if desired. Careful not to over mix. Batter should be thick but not too wet. Add coconut milk if too thick. Grease or line one standard 8.5" x 4.5" loaf pan. Pour dough into pan. Bake for 30- 40 minutes until golden on edges. Test with fork.

1 HR

Let cool. Enjoy!

2 tsp cinnamon

10 SERVINGS

PRO TIPS * Add stevia sweetened chocolate chips for a blondie spin

Sub greek yogurt or apple sauce for eggs

or 2 tbsp peanut butter or almond butter for extra protein

If you don't have ripe bananas, ripen bananas instantly by baking them in oven at 300 °F until brown

and fiber!

If you don't have oat flour, blend regular oats in high-speed blender until flour-like consistency.

33

THE

SNACKS

34

THE

XARYU COOKBOOK

S N A C K S

We typically eat two large meals a day and a snack or two in between. Here are our go-to snacks when we want something quick:

GO-TO SNACKS

PORK RINDS Look for ingredients with only pork rinds and salt. Avoid brands with additives and additional oil.

NUTS & CHEESES pistachios, cashews, walnuts, pecan, sunflower seeds, Brazil nuts, almonds, goat cheese, gouda, feta, parmesan.

BEEF STICK Minimal ingredients, zero sugar, grassfed, encased in collagen.

CHEESE STICK

UNCURED MEATS No nitrates or nitrites added. Minimal processing and not treated with antibiotics.

FRUIT

Minimal ingredients, low fat, low-moisture and part skim.

Strawberries, blueberries, raspberries, blackberries, apples, bananas, kiwi, etc.

DARK CHOCOL ATE

VEGETABLES

HUMMUS

80-100% cacao, no sugar or sweetened with stevia or coconut sugar.

mini bell peppers, cauliflower, baby carrots, tomatoes, celery

Avoid hummus made with canola oil or vegetable oils other than olive oil.

35

FIREBALL NACHOS Who says nachos can't be healthy? I N G R E D I E N T S

D I R E C T I O N S

16 nut thin crackers ¼ cup mozzarella cheese (low-moisture) 1 tbsp chopped green onion ¼ cup black beans 3 oz chicken breast salsa or hot sauce (Red Devil)

Place nut thins on a microwaveable plate. Sprinkle cheese on top of the crackers and place in the microwave for 30 seconds. Remove after cheese has melted, top nachos with black beans, chicken, hot sauce, green onions and any additional toppings!

Additional ingredients: Mexican cotija cheese, tomatoes, fajita-style onions and bell peppers, salsa, avocado or guacamole, green chiles, pepper flakes, other protein sources such as ground beef or steak.

M A C R O S 506 CALORIES 14G FAT 58G CARB 40G PROTEIN

NOTES Leftovers serve as great toppings (i.e. leftover chicken or steak, vegetables and cheeses) and make these nachos into a super quick and easy snack! **Remember, we usually eat this as a SNACK, meaning we add less protein and toppings than we would consume for a "meal." You can make this into a meal-sized portion or small appetizer before dinner.

36

S N A C K S

T.H.E.

SHAKE I N G R E D I E N T S ½ cup water

The infamous "Xar-Shake." This is the ultimate way to consume clean protein and the abounding benefits of brain-enhancing foods such as blueberries, matcha, and maca!

3 ice cubes ½ cup frozen berries 2 scoops collagen protein powder ⅔ cup unsweetened coconut milk stevia (to desired sweetness) 1 tsp maca powder

D I R E C T I O N S Combine ice, berries, water, collagen, matcha, maca, and stevia in a blender. Add coconut milk last, covering the dry ingredients. Blend until smooth. Enjoy!

M A C R O S 155 CALORIES 3G FAT 14G CARB 20G PROTEIN

Additional ingredients: 1 cup spinach, 1 teaspoon chia seeds, unsweetened coconut, hemp seeds, greek yogurt, mangoes, pineapple, dragon fruit, peaches, cherries, zucchini, banana, etc. 36

MAMA'S BEAN SALSA This go-to family favorite can be whipped up in minutes! It’s fresh, delicious, a hit at parties, and beyond easy to make! Serve with chips, in tacos, on salads, the limit does not exist! INGREDIENTS 1 can (15 oz) black beans (reduced sodium) 1 can (15oz) pinto beans 1 can (15 oz) Great Northern Beans (white bean) 1 can yellow corn 2 medium tomatoes (or 1 cup cherub tomatoes) 1 white onion (or red)

¼

cup diced green onion

1 small avocado

¼ cup cilantro (optional if cilantro hater) juice of 2 limes

⅓

cup red wine vinegar

1 tsp cumin Himalayan pink salt & freshly ground pepper)

D I R E C T I O N S Rinse and drain beans and corn. Combine in bowl. Add onions, tomatoes, avocados, and remainder of ingredients. Add lime and salt to taste. Stir to combine. Best served immediately! Or cover and chill for 20 minutes prior to serving to let flavors blend. Serve with tortilla chips or as a side dish to grilled meats!

PRO TIPS Use roasted corn for added flavor! Mix in the avocados just before serving to avoid mashing and browning Get creative with a mix of beans or keep it simple with just black beans Add bell pepper or other chopped veggies Add this salsa to tacos or burritos or serve as a side dish!

M A C R O S 1327 CALORIES 15G FAT 228G CARB 70G PROTEIN * Macros for entire dish, not a single serving 38

2 INGREDIENT BANANA PANCAKES

Got a banana? Got an egg? You have pancakes. Eggs and banana, that’s it. These two ingredients, whisked together, are truly something delightful. INGREDIENTS

D I R E C T I O N S

1 ripe banana

Mash banana in a bowl.

2 large eggs, lightly beaten

Beat eggs slightly in a separate bowl then pour eggs over the banana and stir until completely combined. The batter will be very loose and liquidy, more like whisked eggs than regular pancake batter.

1 tbsp coconut oil for cooking (optional) Optional Toppings: Maple syrup, nut butter, berry compote, fruit, granola, cinnamon, honey, greek yogurt.

Heat a nonstick frying pan or cast iron skillet/griddle over medium heat. Spray with coconut oil or evenly spread a thin layer of coconut oil in pan if desired.

Optional Mix-ins:

⅛ tsp baking powder (for fluffier hot cakes), salt, ¼ tsp vanilla extract, 1 tbsp unsweetened cocoa powder, stevia, chocolate chips, blueberries, almond butter, collagen

M A C R O S 286 CALORIES 14G FAT 27G CARB 13G PROTEIN

With spoon, drop about 2 tablespoons of batter into the pan. Repeat to create other mini pancakes, leaving at least an inch or two between batter. Cook for about a minute (or until edges and bottoms look browned and golden, however, the center will still be loose) and gently flip pancakes. Cook for about another minute or so. Serve hot and enjoy! Eat plain or get creative with toppings!

PRO TIPS Keep pancakes small, they can get unmanageable to flip if too large. 39

MOROCCAN CAULI-POWER

A fun party hors d'oeuvre, snack, or side dish to turn any meal into an occasion! INGREDIENTS

D I R E C T I O N S

Cauliflower Harissa

Preheat oven to 450°F. In a large bowl, combine cauliflower, olive oil, salt and pepper.

3 cups cauliflower florets

Roast on a baking sheet for 25-30 minutes, flipping once, halfway through.

2 cloves garlic, finely minced

While the cauliflower roasts, whisk together the garlic, tahini, lemon juice, harissa,

⅓ cup tahini

2 tbsp of fresh lemon juice 2 tbsp harissa 1 tsp cumin ½ tsp smoked paprika ½ tsp salt 1 date (chopped into small pieces) 2 tbsp toasted pistachios red onion sliced

cumin, smoked paprika and salt. If the dressing is too thick and does not drizzle easily, add a bit of water to thin out.. After cauliflower roasts for about 25 min, remove from oven, toss with one-third to half of the tahini-harissa dressing (depending on preference). Return cauliflower to oven and roast 10-15 min more minutes until caramelized and charred. Remove cauliflower from oven, lightly fold in dates and pistachios.

Homemade Hummus: 1 can chickpeas (rinsed and drained)

⅓

Serve over hummus. Garnish with dill and salt and pepper, and sauteed red onion.

tahini

2–4 tbsp cold water 2 tbsp olive oil ½ tsp ground cumin ¾ tsp sea salt 1 medium cloves garlic Juice of 1-2 lemons

Homemade Hummus: Add tahini, cold water, olive oil, cumin, salt, garlic and lemon juice to a food processor. Purée until smooth. Add in the chickpeas. Purée for 3-4 minutes, pausing halfway to scrape down the sides of the bowl, until the hummus is smooth. If it seems too thick, add in another tablespoon or two of water.

M A C R O S 770 CALORIES 50G FAT 58G CARB 22G PROTEIN

Taste and season with additional salt, cumin, and/or lemon juice if needed.

PRO TIPS Remaining tahini-harissa dressing can be stored for up to one week in the refrigerator! Share this as an appetizer, eat with a pita, or serve as a side dish for steak, chicken, or lamb!

40

THE "DILLA" This is one of the ultimate hacks for adding a macro-friendly snack into your day! Full of protein, simple, quick, and delicious!

I N G R E D I E N T S

D I R E C T I O N S

2 corn tortillas ¼ cup mozzarella (low moisture, part skim) 1 oz chicken breast garlic salt

Heat a skillet over medium-high heat. Add two tortillas to pan, heat one side for 1 minute Flip tortillas, and add cheese to one tortilla. Let melt and then stack other tortilla on top, cook for another minute or until desired level of crispiness! Season with garlic salt. Enjoy with salsa or guac!

M A C R O S 227 CALORIES

Additional ingredients: green onion, cotija cheese, salsa, toma-

7G FAT

toes, onions and bell peppers, avocado, jalapeño, green chiles,

22G CARB

pepper flakes, other protein sources such as ground beef, steak,

19G PROTEIN

shrimp, or beans. 41

HOMEMADE APPLESAUCE There's no denying homemade beats the store-bought stuff. With just a couple ingredients, you will have an easy, healthy, low-cal snack, plus your home will be smelling like an apple pie! INGREDIENTS 5-6 apples peeled, cored, and diced into 2 inch chunks (opt for a combination of Gala, Pink Lady, Honeycrisp, Granny Smith or other varieties in season)

⅓ cup water (or enough to cover bottom of pot) ½ tsp cinnamon

2 tbsp lemon juice pinch of salt Optional: 2 tbsp 100% pure maple syrup, honey or a dash of stevia, nutmeg or cloves

D I R E C T I O N S Peel and core apples. Cut into smaller chunks. Combine apples with cinnamon in a stockpot. Add water. Bring to a boil. Reduce heat to simmer, and cover. Cook for 25-30 minutes on low heat stirring occasionally. Add salt and more cinnamon about half-way. Apples should be soft but still a bit chunky. Remove from heat. Add lemon juice. Mash with fork or potato masher to desired consistency. For smoother texture, use blender. Serve warm or cold! Add maple syrup or stevia to taste if you have a bit of a sweet tooth although it should be naturally sweet on its own.

PRO TIPS Store applesauce in a tightly sealed container up to 7-10 days in refrigerator. Eat alone, or mix into greek yogurt, top on oats, or add to banana bread Use a combination of different varieties of apples for flavor

M A C R O S 388 CALORIES 0G FAT 95G CARB 2G PROTEIN 42

ROASTED "CHICKIES"

One of the most simple snacks - packed with protein and fiber! Top these babies on salads, veggie bowls and hummus or make em' sweet for a mid-day treat! INGREDIENTS

D I R E C T I O N S

1 can (15 oz) chickpeas/garbanzo beans

Rinse and drain chickpeas. Dry as much as possible with towels (or let air dry if you have more time). Remove any skins that come off while drying.

1 ½ tbsp olive oil or avocado oil 1 tbsp flaky sea salt 1 tsp freshly ground black pepper 1 tbsp Everything But the Bagel Seasoning Other savory flavors: Smoked Paprika, Cumin, Sumac, Trader Joe's Everything But the Elote, Garlic Salt, Garlic & Rosemary with Parmesan cheese Sweet: Toss roasted chickpeas with honey and cinnamon and roast for another 5-8 min.

M A C R O S 506 CALORIES 14G FAT 70G CARB 25G PROTEIN

Preheat oven to 450°F and place a rimmed baking sheet in the oven while it preheats. Toss chickpeas in oil and seasonings. Carefully remove baking sheet from oven and spread chickpeas on pan in an even layer and return to oven. Roast 20-25 minutes (shaking pan halfway through) until super crispy! If you like em' on the ultra crispy side, roast for additional 5 min increments! Sprinkle with additional seasoning and enjoy immediately! PRO TIPS

Make sure chickpeas are super dry before roasting - any residual moisture will cause chickpeas to steam instead of crisp. Enjoy alone as a snack, on salads, in tacos/wraps or with other roasted veggies Eat chickpeas immediately upon roasting - they will lose their crispiness as they cool.

43

THE BEST RESTAURANT-STYLE SALSA YOU'VE EVER HAD INGREDIENTS 1 can El Pato 1 large can diced tomatoes ½

cup chopped green onion

½

cup cilantro

salt to taste 3 cloves garlic

Optional: chiltepines, crushed red pepper, hatch chiles, roasted tomatoes, jalapeños, or other pepper of choice

D I R E C T I O N S Add all ingredients to blender or food processor. Pulse to desired consistency - however, careful not to over blend! Add additional salt and seasonings to preference. Add lime if desired. Enjoy with tortilla chips! Or add to any quesadilla, tacos, or burrito bowl. Use as a salad dressing or sauce for veggie bowls!

1 MIN

20 SERVING

PRO TIPS Add roasted tomatoes or hatch red chiles for southwest flavor! El Pato is a game-changer in this recipe, try not to omit!

44

POPEYE EFFECT

Don't let the spinach in this smoothie bowl trick you into thinking it will taste "green". It won't. Trust. Feel the "Popeye Effect"! INGREDIENTS ½ cup unsweetened coconut milk

2 ice cubes 1 cup spinach

D I R E C T I O N S Place milk and ice in blender. Add spinach, banana, peanut butter, maca powder, vanilla, stevia, and salt. Blend until smooth. Add more milk or water if you prefer it less thick. Top with fruit, cacao nibs, or homemade granola:

20g collagen protein (unflavored)

Homemade Tahini Granola:

1 frozen banana

2 cups old-fashioned oats

1 tbsp peanut butter or almond butter

¼ cup pepitas (or nuts, seeds, dried fruit of choice)

1 tsp maca powder

¼ cup honey

½ cup tahini 2 tbsp melted coconut oil

¼ tsp vanilla

2 tsp vanilla extract

¼ tsp stevia to taste M A C R O S 325 CALORIES 13G FAT 31G CARB 21G PROTEIN * macros only for smoothie (not granola)

sea salt to taste ½ ground cinnamon Preheat oven to 325°F. Line a large baking sheet with parchment paper. Combine, oats, nuts in a large bowl. In a separate bowl, combine tahini, honey, coconut oil, vanilla, salt, cinnamon. Heat in small saucepan (over medium heat for 3-4 minutes) until warm. Pour mixture over oats, and combine. Spread granola out evenly over baking sheet. Bake for 25 minutes, stir half-way through. Keep an eye on granola to ensure it doesn’t burn. Let cool. Break apart into clumps. Keep in air-tight container.

45

THE ULTIMATE HUNGER HACK

This snack is perfect for when you need both a quick boost of energy and some additional calories! Not to mention, it's super quick, will keep you satiated until your next meal, and beyond delicious! You really need just one of these ultimate hunger hack bombs to feel its power.

INGREDIENTS 1 medjool date

M A C R O S 133 CALORIES 5G FAT

1 tsp almond butter

20G CARB

(or other nut/seed butter)

2G PROTEIN

46

THE

DRINKS

GO-TO DRINKS

COFFEE

S PA R K L I N G WAT E R

Black, organic, no added anything (sometimes we will add stevia or coconut milk).

The "Xarkling" - add stevia and lime to sparkling water

M I L K A LT E R N A T I V E S

TEA

Coconut milk, almond milk, cashew milk **unsweetened, Carrageenan-free, organic, free of preservatives, if canned avoid BPA lined cans. We usually only add these milks to shakes or our healthy lattes.

Most caffeine-free tea reishi ashwagandha green tea chamomile dandelion root chai hibiscus rooibos peppermint fennel passion-fruit lemongrass blueberry mango **fruity teas are great iced!

F L AV O R E D W A T E R Add lime, lemon, apples, oranges, cucumbers, berries, melon, and herbs like mint and ginger to plain or carbonated water to change up flavor. Avoid pre-flavored, artificial waters.

THE

While fasting, we only drink 0 calorie drinks such as water, black coffee, or tea (with no additives or sweeteners). We make sure that the majority of the liquid we consume during the day is water (strive for a gallon or more a day of water). However, when we feel like something other than water, we will opt for one of these options:

XARYU COOKBOOK

D R I N K S

48

D R I N K S

GOLDEN LATTE I N G R E D I E N T S 8 oz boiling water 2 MINUTES

1 SERVING

1/4 cup coconut milk

The greatest way to end a night after a long day of gaming and training— with the healing, anti-inflammatory properties of turmeric and calming benefits of cinnamon.

1 tsp turmeric 1/2 tsp ground cinnamon 1 pinch ground black pepper (optional) stevia to sweeten

D I R E C T I O N S Bring water to boil. Add turmeric, cinnamon, black pepper, and coconut milk. Stir. Sweeten with stevia (about three taps of powdered stevia).

M A C R O S 11 CALORIES 1G FAT 1G CARB 0G PROTEIN

NOTES Turmeric contains many healing benefits, as its active ingredient, curcumin, possesses powerful anti-inflammatory, antioxidant properties. This makes turmeric great for anything in the body that’s inflamed and causing pain, from an upset stomach, intestinal relief, psoriasis, eczema, arthritis, sciatica, and nerve and joint pain.

49

D R I N K S

MATCHA LATTE D I R E C T I O N S 2 MINUTES

1 SERVING

Bring water to a boil. Let cool briefly.

I N G R E D I E N T S ½ - 1 teaspoon matcha 8 oz cup hot water ¼ cup unsweetened coconut milk

Spoon matcha into a large mug. Add the hot water and whisk briskly, until frothy. Add coconut milk and whisk until well combined. Add stevia to your liking!

stevia (optional)

M A C R O S Among its many of benefits, matcha contains a heaping dose of antioxidants that improve the immune system and elevates one's mood and concentration . This matcha latte is a perfect way to receive all of the amazing benefits of a natural energy booster without sacrificing taste and excess calories from other sugary energy drinks.

11 CALORIES 1G FAT 1G CARB 0G PROTEIN 50

THANK

YOU

We would like to thank the XAR community who supported us in writing this cookbook. With this recipe book, may you discover and taste the true possibilities of what eating healthy can do! 51

SHARE YOUR RECREATIONS WITH US ON INSTAGRAM! WE WOULD LOVE TO SEE THEM!

@JOSHLUJAN @SHANNONCONTRERAS

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