LizeeAngel's 2021 Jumpstart Guide - NIK MANNING - 2021 Lizeeangel, llc. All Rights Reserved
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1 2 welcome. content about me 4 Salads 5 A Perfect Salad Every Time 6 Roasted Chickpea & Oyster Mushroom Salad 7 Chicken Sandwich Salad 9 dRESSINGS 11 Herby Vegan Ranch 12 Honey Dijon Vinaigrette 13 Creamy Caesar 15 A Little More 17 Whole Roasted Chicken 19 Easy Low Carb Mug Cake 21 BONUS: Low Carb Mermaid Mojito 24 Lizeeangel 2021 Jumpstart guide LizeeAngel 2021 Jumpstart guide Back in 2017, I created a quick jump start guide to get your year off to a good start by providing some indulgent, but health-focused recipes. Well, 4 years later, I’m doing an- other with new recipes, more flavor and recipes you can take beyond January! You can make one of these salads, even if you serve it alongside a double cheeseburger. Or have a low carb mug cake with vanilla ice cream and caramel sauce. It’s all about balance and one choice at a time. Thank you for signing up for my newsletter and I truly hope this book is one you enjoy!
3 4 about me If you don’t know, I’m Nik Manning! Author, two people are exactly the same. The foun- Owner and main creative mind over at Lizee- dations to create your own versions are here. Angel.com. I have been on my own health Think of these recipes as a great base for journey for the beter of 4 years and one thing switching things up. If something shouldn’t I can say is that the journey never ends. As I and can’t be substituted, I have listed that navigate my diet, my lifestyle and pay atten- here as well. It’s all about making sure you tion to what does and does not work for me, have the best experience possible when in- I have agreed to follow less rules in terms of teracting with me! Because I love ya’ll!! So diets and really pay attention to how I feel buckle in and enjoy! xoxo, before, during and after I eat. That is the in- Nik ternal compass by which I operate and this little book is a guide that helps me to reset after the holidays and get me on a good foot for the start of the year. You will find many of these recipes are customizable, because no Balanced realistic Lizeeangel 2021 Jumpstart guide LizeeAngel 2021 Jumpstart guide While I believe it is important to treat our In addition to balance, I am also a realist. bodies well from the inside out, I also believe Somedays there will be salads, little to no in balance and doing what works for you. So carbs and no sugar. Other days, there will be while these recipe skew healthier, they should pizza, chips or ice cream. And guess what? be incorporated into a sustainable diet that That’s ok. Rather than getting in a bad self- supports a full lifestyle change, rather than a talk spiral, give yourself grace and move for- part of a diet that cannot be maintained. That ward in the right direction. This book and is not an ingredient of success. LizeeAngel.com are there to help with that! “strong and beautiful, just like my kitchen”
5 6 A Perfect Salad Every time WHEN IT COMES TO SALADS, WE CAN OFTEN BE OVER OR UNDERWHELMED BY THE IN- GREDIENTS AND KNOWING WHICH COMBOS WILL YIELD A GOOD SALAD THAT’S NOT BOR- ING. I WANTED A FOOLPROOF WAY TO MAKE THE PERFECT SALAD EVERYTIME, REGARD- LESS OF WHICH INGREDIENTS I USE SO I MADE IT. NOW I’M SHARING IT WITH YOU! HERE’S A FORMULA FOR ONE SALAD. Greens: This is your salad base and the majority of your 2-3 cups salad. Cool, dry, crisp greens work best texturally and a single green or a mix of greens works well! (unpacked) Herbs: an underrated salad ingredient, herbs are great for 1-2 tbsp adding pops of flavor to your salad. It also adds freshness and brightness to a dish. Try cilantro for south western flavors or lemon basil with animal protein. Salads Proteins: proteins in a salad are a part of what keeps you full 4-5oz after eating a salad. Many people assume protein has to be animal based, but you can use beans, vegetables and meat-substitutes for protein as well! Vegetables/Fruits: What’s a party without guests? Vegetables and ½ cup fruits really help to round out a salad and provide additional nutrients and fiber that help to keep you full. Low carb veggies like asparagus, peppers and cucumber are great for bulking up and staying within your macros. Grains or Starch Rice, potatoes and starchy vegetables add bulk to ½ cup your salad and when combined with beans and le- gumes, create a complete protein. If you are low carb, skip this section as it will definitely blow your macros! Nuts/Seeds: I love adding nuts and seeds to my salads, for both 1 oz Lizeeangel 2021 Jumpstart guide LizeeAngel 2021 Jumpstart guide flavor and texture. Some nuts and seeds are higher in carbs, so be careful. Pumpkin seeds, Walnuts and Pecans offer the lowest per oz, so try to work those in over others!
7 8 rOASTED chICKPEA & Oyster Mushroom IMPORTANT Salad To keep salad: to keep salad fresh, store in a plastic bag ,or in an airtight container, lined with paper towels. This will kee the moisture from the greens and toppings and 2 PERSON OVEN 25 MINUTES keep for up to a week. Not that this salad will last that VEGAN long! INGREDIENTS 1 15oz can chickpeas, roasted 8 oz sliced oyster mushrooms, roasted 6 cups butter lettuce 1 shallot, sliced 1/2 cup broccoli florets, chopped 1/2 cup cauliflower florets, chopped 1 carrot, shredded 2 oz spicy sweet walnuts 6 cups butter lettuce DIRECTIONS STEP 1 Preheat oven to 400 degrees. On a large sheet tray, arrange chickpeas and mush- rooms in a single layer. Season as desired and roast for 20 mins. You may roast the chickpeas longer to get a more crunchy texture. SHORT STORY STEP 2 Lizeeangel 2021 Jumpstart guide LizeeAngel 2021 Jumpstart guide Not having meat in a salad definitely doesnt Remove butter lettuce from stems and rinse thoroughly. Dry using a salad spinner or with mean it’s not going to be good. I actually love paper towels. Add to a bowl. add in remaining vegetables and toss to distribute evenly. Add this salad paired with the herby vegan ranch chickpeas and mushrooms. Cover with plastic wrap and refrigerate if serving later, or add to 2 as a great, hearty salad without any animal serving bowls. protein. The oyster mushrooms mimic chick- en while the chickpeas provide a delightful crunch. The spicy sweet walnuts provide the STEP 3 sweet-heat the salad needs and the rest of When ready to serve, add in spiced walnuts and vegan cheese (if using). Drizzle with herbed the veggies give the salad nutrient density it vegan ranch dressing, or dressing of your choice. Enjoy! needs. Using a little vegan cheese is optional, but I’m not gonna judge you if you indulge!
9 10 IMPORTANT Chicken Sandwich Salad This salad can be recreated with any of your favor- ite sandwiches. Try peppers and onions with steak and provolone for a steak and cheese. Or swiss, ham 2 PERSON 10 MINUTES and sweet onions for a croque monseiur. SHORT STORY If the release of the infamous Popyeye’s sandwich told us anything, it’s that people LOVE chicken sandwiches. I am one of those people. There’s nothing like the flavor combo of a crispy skinned chicken on a great piece of bread with the right veggie combo and an amazing sauce! This salad is all of that, flavor, in a lower carb format. I love to have this with the honey dijon vinaigrette, but you can use whatever works best for your dream chicken sandwich! DIRECTIONS STEP 1 Add brussels sprouts, shallots, on- ions, parsley and pecans to a bowl and toss to distribute evenly. Cover with plastic wrap or a reusable cover INGREDIENTS and refrigerate to serve later, or dis- 6 cups shreded brussels sprouts tribute to two bowls to serve imme- diately. 2 green onions, diced 1/2 shallot, sliced thinly 4 tbsp parsley chopped 2 oz toasted pecans STEP 2 8oz crispy roasted chicken, or chicken of your choice To the bowls, add half of the chicken to each bowl, along with the cheese. 2 oz goat’s or feta cheese If desired, sprinkle with cracked black 1/2 tbsp cracked black pepper (optional) pepper. Drizzle with dressing and en- joy! Lizeeangel 2021 Jumpstart guide LizeeAngel 2021 Jumpstart guide MAXIMIZE FLAVOR This salad works because it has a variety of flavors, sweet, savory, spicy and salty and all in balance. If you decide to substitute an in- gredients, be sure to think about the flavor it provides to the salad and replace it with that same flavor profile! For an extra boost, enjoy it with some homemade buttery croutons to mimic having a bun!
11 12 dressings 8 PERSON FRIDGE 35 MINUTES Herby Vegan 1/2 tbsp worcestershire sauce 1/3 cup vegan mayo 1/3 cup vegan sour cream Ranch 2 tbsp chopped Dill 1/4 cup chopped parsley 1/4 cup chopped parsley salt & cracked pepper to taste SHORT STORY If you’ve followed me long enough, then you DIRECTIONS know I am a ranch snob. This is true whether Lizeeangel 2021 Jumpstart guide it’s vegan or not, so I had to create a ranch LizeeAngel 2021 Jumpstart guide dressing I knew would work for likeminded STEP 1 lovers like me! The key here is to use soy milk In an 8oz jar, combine soy milk, apple cider because it curdles best to create a buttermilk vinegar, smoked paprika garlic paste and ranch like flavor while keeping it totally vegan worcestershire. Stir and allow to sit for at least friendly! Switch up the herbs to make it cus- 5 minutes, up to 15 to produce a buttermilk tom to your salad, like cilantro for southwest- like flavor.. ern flavors and tarragon for seafood salads. STEP 2 INGREDIENTS Add in remaining ingredients and shake to 1/2 cup soy milk combine. If necessary, stir to make it smooth. 1 tbsp apple cider vinegar Refrigerate for at least 30 mins to allow fla- 1 tsp smoked paprika vors to meld. Serve with your favorite salad. 1/2 tsp garlic paste Enjoy!
13 14 INGREDIENTS Honey Dijon 3 tbsp honey dijon mustard Vinaigrette 2 oz champgne vinegar 8 PERSON 5 MINUTES 4 oz avocado oil VEGAN 1 tsp crushed red pepper flakes(optional) salt & cracked pepper to taste SHORT STORY DIRECTIONS Vinaigrettes are one of my favorite types of salad STEP 1 dressings. Requiring only two ingredients, oil and Add all ingredients into a salad dressing dis- vinegar, to be considered pensier or jar. Shake to combine. The dress- a vinaigrette, they’re one ing should be fully homogenous and have of the easiest salad dress- no separation. Taste and adjust for spice and ings as well. Based on your seasoning. Use immediately or store in fridge choices of oils and vinegars, until ready to use. Enjoy! you can completely change the profile of your salad and give yourself variety so that you don’t get bored! This vinaigrette is the perfect balance of sweet, salty, sa- vory and spicy. It also pairs well with chicken, pork and salmon so well, you’ll be thinking of new salads to make! When making a vinai- grette, remember the per- fect ratio is 3 parts oil to 1 part vinegar. Oils and vin- egars have different flavor profiles, so while this ra- tio works each time, some recipes will require more finesse to get you exactly Lizeeangel 2021 Jumpstart guide where you want to be, es- LizeeAngel 2021 Jumpstart guide pecially when there are ad- ditional ingredients.
15 16 creamy Roasted Garlic- 8 PERSON FRIDGE 10 MINUTES DIRECTIONS STEP 1 ceasar Dressing Combine all ingredients except salt into a food processor and process for 15-20 seconds, or until all ingredients are combined. Taste INGREDIENTS Lizeeangel 2021 Jumpstart guide and adjust for salt. Refrigerate for at least 30 LizeeAngel 2021 Jumpstart guide mins to allow flavors to combine. Enjoy! 1 cup quality mayonnaise Caesar is one of my favorite dressings, even outside of a caesar salad. It has a perfect creamy texture and a lot of flavor from the different ingredients, that it’s an umami bomb you usually 2 tsp dijon mustard do not get in a salad. While anchovy paste works fine in a caesar dressing, I am a huge fan of 4-5 anchovy filets in oil using whole anchovy filets. They have that extra oomph that you can only get from filets and it makes your salad extra savory and able to stand up to any protein you add to your salad. This 2 tbsp lemon juice also uses a shortcut of mayonnaise instead of making your own first, so be sure to use a good 4 cloves roasted garlic mayo base for this dressing! 1/2 tbsp cracked black pepper For the remoulade caesar dressing featured in the picture, check out the recipe here! 1 tsp worcestershire sauce 1/4 cup grated parmigiano-reggiano salt to taste
18 19 Roasted Cabbage Steaks VEGAN SHORT STORY One of the most surprising dishes I have ever made were cabbage steaks. I mean, calling a vegetable a steak is already pushing the limits of reality for me, so eating one was an adventure. I am SO happy I did though. the cabbage bakes up incredibly tender and absorbs the flavor surprisingly well. There are limiteless possibilities for the flavor, but this combo is my go to! DIRECTIONS STEP 1 Preheat oven to 400 degrees and place rack in center of oven. Spray a baking sheet with non-stick cooking spray and set aside. Com- bine the spices in a small bowl and set aside. STEP 2 Remove the dark green outer leaves of the head of cabbage and set aside. Using a sharp chef’s knife, cut 4, 1-inch rounds from the cabbage. place them on the baking sheet and proceed to step 3. Lizeeangel 2021 Jumpstart guide LizeeAngel 2021 Jumpstart guide INGREDIENTS STEP 3 STEP 4 1 head cabbage 1/2 tsp garlic powder Drizzle the cabbage slices with olive oil and Bake in oven for 20 mins. Add 1/2 tablespoon follow with the worcestershire. Be sure to get to the tops of each of the cabbage slices and 1 1/3 tbsp avocado oil 1/2 tsp onion powder the liquid in all of the crevaces. Follow with bake an additional 15-20 mins or until cab- 2 PERSON OVEN 45 MINUTES the spice blend, rubbing into the crevaces as bage is tender and edges are crispy. Serve 3-4 tbsp tamari 1/2 tsp salt free garlic herbs needed. hot and enjoy! 2 tsp kosher salt 2 tsp cracked black pepper 1 tsp smoked paprika
20 21 Low Carb Mermaid Mojitos INGREDIENTS 3 oz light rum 2 oz lime juice 2 PERSON 15 MINUTES 2-4 sprigs mint leaves SHORT STORY 2 tsp simple syrup (regular or keto) Who doesn’t love a good cocktail? And when you’re watching what you’re eating, it’s one of the things that can add a lot of carbs, specifically through sugars, quickly and effortlessly. But 2 high ball glasses crushed ice* it doesn’t have to be that way. Take these Mermaid Mojitos for instance! While the butterfly *Pro tip: soda water pea flowers aren’t necessary, they’re really fun and make the drink look so cool, especially once you add the cirus. The chemical reaction causes the drink to change colors and it’s a sight to The longer you leave the butterfly pea see. Especially with the sprigs of mint and lime wedges. It’s really beautiful! flowers, the rum, the deeper the color of the drink becomes. For a really cool effect, make some light blue ice cubes as well and create a gradient effect in the drink! DIRECTIONS STEP 1 In a small jar, add 1 tsp of butterfly pea fowers and rum. Press flowers down to submerge. Allow to sit until desired colors are reached. STEP 2 To the highball glasses, add in simple syrup and half of the mint leaves. Muddle in the glass sightly to release the mint oils. STEP 3 Lizeeangel 2021 Jumpstart guide Add in rum and stir everything together. Next, LizeeAngel 2021 Jumpstart guide pour in lime juice and watch the magic color change! Once you’re finished marveling, add in remaining mint garnish along with lime wedges(if desired), stir and enjoy!
22 23 Low Carb Mug Cake 6 PERSON MICROWAVE 5 MINUTES SHORT STORY You didn’t think I’d have an entire book and INGREDIENTS not have one dessert, did you? Well, if you didn’t, surprise! This is a quick and easy mug 1 egg cake, but what makes it special is that it’s low carb, perfect for 1 and easily customizable! 1 tbsp coconut flour or 3 tbs almond flour Add 1 tbsp peanut butter, cocoa powder, 2 tsp granulated sugar substitute (or sugar) nutella or jam to make a completely differ- ent flavor. Or just go with vanilla and add top- 1/4 tsp baking powder pings. The possibilities are really endless! Lizeeangel 2021 Jumpstart guide 1 tbsp melted butter or plant based but- LizeeAngel 2021 Jumpstart guide 1/2 tsp kosher salt DIRECTIONS STEP 1 STEP 2 Melt butter in mug in microwave. Allow to Microwave for 60 seconds and enjoy hot. Be cool slightly and beat in egg until enough air sure not to cook for too long or you will have has gotten into it. The color should be pale a tough, dry cake. Serve with ice cream, pow- yellow. Add in remaining ingredients ensur- dered sugar, chocolate or caramel syrup and ing everything is thoroughly mixed. If using, enjoy! stick chocolate, jam or peanut butter in cen- ter at this point.
24 a n k Y o u ! T h If you’re reading this, it means that you signed up for my newsletter and i am so grateful! i re- ally hope that you’ve enjoyed this book and will continue to make recipes of mine. If you aren’t al- ready, please follow me on all social platforms for videos, recipes, tips and fun! and be sure to check out my new youtube series, nik in the kitchen! LizeeAngel 2021 Jumpstart guide They’re Clickable © 2021 Lizeeangel, llc. All Rights Reserved
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