The A2 Milk Company™ Banish The Bloat Meal Plan

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Forward
By: Manuel Villacorta, MS, RDN
As a Latino, drinking milk and consuming milk-based products is a way of life. However, I soon
discovered that I was lactose intolerant which drastically crippled a portion of the diet that is
very much a part of my heritage. When it came to liquid cows milk, even just two ounces left me
with severe gastrointestinal distress.
Then, about a year ago at FNCE (Food and Nutrition Conference and Expo) in Boston, I was
approached by my friend and colleague to go visit the a2 Milk booth. She encouraged me to try
it, but I automatically declined. My natural fear of having a reaction told me that trying this milk
could make my airplane ride back to San Francisco very uncomfortable, if you know what I mean!
However, I assured her I would try it in the comfort of my own home, which I did. I was still very
skeptical after trying a2 Milk and waited anxiously for the usual, immediate effects that
typically came with drinking cows milk. But, they never came; I was astounded.
Being able to tolerate milk, I began to realize that I had misdiagnosed myself all of these years. I
was not lactose intolerant, but simply intolerant to the A1 protein in cows milk. This discovery
truly changed my life and I am grateful to a2 Milk for bringing me back to milk, a beverage I had
deprived myself of but had been missing for so long.
In this ebook, youll find a recipe from my childhood, Aji De Gallina, that I had not eaten in the
longest time because it contains cows milk. After making it again with a2 Milk, the aromas that
filled my kitchen and delicious taste that hit my lips brought me back to my childhood. The
wonderful thing about milk is that you dont always just have to cook with it. Theres nothing like
just a tall, cold glass of milk with a delicious sandwich, poured over cereal or simply paired with a
cookie. With all of the health benefits that milk has to offer, such as a high protein content and
essential vitamins and minerals, what more could you ask for? I encourage you to bring milk
back into your life with a2 Milk and the dishes in this book.
4
Part 1: 14 Day Meal Plan
Introduction
Milk its the cornerstone of the American diet, staking claim on its own food group in every dietary
guidance pattern released in the last 100 years. I was lucky enough to start my career in community
nutrition with the Dairy Council of Utah/Nevada, working, in essence, for dairy farmers as their
marketing and education department. Over the years, Ive worked for other commodity groups and
food companies, but milk has always been at the core of my nutrition paradigm.
Unfortunately, milk consumption has been declining for decades. One of the leading reasons people
restrict or eliminate milk is due to digestive discomfort. And with the explosion of FILKs (fake milks)
on grocery store shelves, people have more choices than ever. Which begs the question: whats the
future of real dairy milk...the stuff from cows? When your product is naturally one of the most perfect
and affordable sources of nutrition, innovation is hard. But, in the last 10 years, one milk innovation
has caught the attention of consumers worldwide: A1 beta-casein free milk which is sold under the
brand name a2 Milk in Australia, China, UK and the USA. However, A1 protein free milk isnt all that
innovative; its been a staple in the dairy case as goat milk.
The science of milk protein composition, specifically beta-casein content of cows milk, is more than 25
years old but has gained momentum in the last 10 years as a2 Milk. While more research is underway,
a growing body of evidence shows that A1 and A2 beta-casein proteins are digested differently and
have different effects on the digestive system. Human clinical trials are showing that people who have
digestive discomfort after drinking milk can drink A1 protein free milk with no, or fewer symptoms.
So thats the purpose of this book...if you avoid milk or are considering eliminating milk from your
diet because of digestive issues, we hope this offers another solution! Combining forces with nutrition
communications consultant Elizabeth Shaw, a registered dietitian nutritionist, weve compiled a
comprehensive recipe arsenal with tips and tricks along the way to show you how to slowly but surely
welcome a2 Milk back into your diet.
The recipes and meal plan that follow were carefully designed to reintroduce milk gradually and in
small amounts so that you can see the greatest benefit. Start with small additions in coffee or tea, as
an ingredient in recipes, and then gradually work your way up over the 14 days to enjoying a good
old fashioned cookie with cup of a2 Milk! But, as with any diet, we recommend you talk to your
healthcare provider before you get started.
And, while we tried to put as many classics into the mix here to show you the versatility of a2 Milk,
this ebook is by no means exhaustive. We encourage you to get creative with your favorite recipes and
show your family just how wonderful the taste of real cows milk is!
Best of luck,
Bonnie Johnson, MS, RDN,

Vice President of Scientific Affairs & Activation, The a2 Milk CompanyTM
Elizabeth Shaw, MS, RDN, CLT
Nutrition Communications Consultant
5
Part 1:
14 Day Meal Plan
Cooking With a2 Milk
a2 Milk is the perfect addition to any recipe, sweet, savory and the like! Since a2 Milk is cows milk,
it can be used in any recipe that would require milk. It cooks, bakes and mixes just like conventional
milk with the added benefit of eliminating those tummy troubles, also known as post-dairy digestive
discomfort, that some people may experience after consuming cows milk.
When was the last time you were able to enjoy a delicious Chowder Soup or Pasta Alfredo? For those
whove abstained from cows milk, its likely been awhile. With the help of a2 Milk, youre about to
experience the benefits of cooking your family favorites again with good old fashioned cows milk.
Though weve armed you with some great recipes in the following pages, dont just limit yourself to
the recipes found here! Remake your family favorites using a2 Milk and see the difference that the
A2 protein can make in your kitchen.
Another benefit of cooking with a2 Milk versus an alternative milk is the nutritional powerhouse of
cows milk! a2 Milk is filled with 9 essential vitamins and minerals, having six times the amount of
natural calcium present in soy milk, approximately 8 times the natural protein levels of almond milk
and 6 times the potassium levels of most rice milks.
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A1-Free Dairy Choices
Since a2 Milk in the United States is currently only selling fluid milk, we want to be sure to arm
you with the solid science surrounding the A1 protein-free dairy products you can include in your
return to dairy.
First and foremost, lets talk about cheese. The only A1 protein free cheeses available at most
stores nationwide are sheep, goat and whey-based cheeses like ricotta and mizithra. Since the
majority of other cheeses are made from casein, the other protein portion of milk that can contain
the A1 protein, one must assume that there is some degree of A1 protein in them. Our
recommendation if one truly wishes to follow this 14 day return to dairy plan is to focus on using
cheese from goats, sheep and the whey varieties of ricotta and mizithra in your meal plan.
While we do have a variety of DIY staples in our recipe collection like butter, heavy cream, ricotta
cheese, yogurt, and gravy, we want to remind you that (we get it) sometimes its nearly impossible
to find the time to make these from scratch! In these times, dont panic! You can still follow the
return to dairy plan without relying on these staples. Instead, take a look at the pantry staples as
well as the quick and easy meal ideas to get a better idea on how to incorporate a stress free
return to dairy plan in your household. With a little planning, youll be back to enjoying all your
favorites in no time with the help of a2 Milk.
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Kitchen Staples
Meal planning success is largely related to how well you stock your kitchen. Be prepared and focus on
stocking up on the following items to make quick and easy meals in no time flat.
Note: If you prefer a certain brand, be sure to check the ingredients to make sure no milk is used.
Products that contain milk are made with conventional milk cannot be claimed as A1 protein free.
Refrigerated Foods Condiments & Spices

a2 Milk Natural jam
Plant-based butter All natural nut butter (peanut, almond, etc.,
Goat/sheep cheese made with nuts and salt as ingredients)
Ricotta cheese Soy sauce
Eggs Balsamic dressing
Fruits (Avocados, bananas, apples, etc.) Maple syrup
The more the merrier! Fruit is Tahini paste
a great natural source of sugar. Mustard
Vegetables Ketchup
Stock a variety! Think leafy Hot sauce
greens, tomatoes, carrots, Oil (Olive, canola or other preference)
snap peas, etc. Variety of spices and herbs
100% Whole Grain Bread or Tortillas Dried: Garlic, thyme, rosemary,
cumin, Italian seasoning, kosher
salt, black pepper, cinnamon, nutmeg
Freezer Friendly Foods Baking powder
Frozen vegetables and fruits: Baking soda
Keep broccoli, cauliflower, peas, corn, Pure vanilla extract
carrots, edamame etc. as well as frozen
berries on hand.
Whole grain waffles (Kashi Brand has a vegan
variety, meaning made without milk)
100% fruit popsicles
Lean meats, such as turkey, chicken, beef, fish
and other seafood
Pantry Foods
Whole grain products: Whole wheat flour
Pasta, rice, quinoa, amaranth, couscous, Old fashioned rolled oats
etc. Dairy-free chocolate chips
Canned beans Dried fruits:
Canned tomatoes (sauce, diced and Raisins, cranberries, wild blueberries,
stewed varieties) apricots, etc.
Vegetables: Dried fruit and nut granola bars
Russet & sweet potatoes, onions, winter Whole grain cereal
squash, etc. Whole grain crackers
Nuts & Seeds: Air-popped popcorn
Almonds, peanuts, pistachios,
cashews, flaxseed, chia, hemp seeds
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Quick & Easy Meal Ideas
Now that youve got that kitchen stocked, these quick and easy meal ideas will come through time
and time again. Use this template as a guide to help build meals quickly!
Breakfast Meal Ideas

Whole grain cereal & a2 Milk Scrambled eggs with spinach, tomatoes and
Oatmeal made with a2 Milk and sliced fruit goat cheese with a side of fresh berries
Whole grain waffle with 2 tablespoons ricotta baked sweet potato with sliced bananas, nut
cheese and sliced berries butter and a glass of a2 Milk
Toast with peanut butter, sliced fruit and a glass
of a2 Milk
Lunch/Dinner Meal Ideas

Nourish Bowls Loaded Baked Potato Bar
Start with a leafy green base (spinach, Baked potato + 1 protein source (lean
romaine, kale) + 1 protein source (lean meat or beans) + 2-3 veggies + 1 healthy
meat or beans) + 1 whole grain source fat (avocado, oil or nuts/seeds)
(quinoa, couscous, brown rice) + 1 Pasta with Marinara & Vegetable Medley
healthy fat (avocado, oil or nuts/seeds) Use a whole grain pasta, a jar of
BYO Pizza marinara sauce and a bag of frozen
Tortilla/pita as a base + tomato sauce mixed vegetables. No hidden sources of
+ goat/ricotta cheese + sliced veggies A1 in here!
paired with side garden salad Stir-Fried Rice with Scrambled Eggs
Bean & Veggie Burritos Using a brown rice and cauliflower rice
Flour tortilla + cup mashed black beans blend as the base, top with a sauted
+ cup whole grain like brown rice or blend of chopped onion, garlic, bell
quinoa + cup veggies + 1 teaspoon hot peppers, carrots, broccoli and snap peas
sauce in a little sesame oil. Scramble 4 to 5
eggs and stir them into the mix.
Sensible Snack Ideas

Add a glass of a2 Milk with any of Sliced fresh fruit (like apples or
the following: bananas) with a tablespoon of nut
Roasted nuts and dried fruit butter
DIY hummus with sliced cup whole grain cereal
carrots and cherry tomatoes Whole grain crackers with ricotta
Popcorn with dried Chex cheese, sliced berries and a drizzle
cereal and a tablespoon of maple syrup
vegan chocolate chips
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14 Day Meal Plan Outline
Reminders
Use this template as a suggested guide to how you can easily incorporate dairy back into your diet, one
day at a time. Youll notice we start slow, maybe with a small splash in your coffee or cereal and then
gradually progress throughout the 14 days.
Whats most important to remember is to make sure youre not mixing other potential A1 protein
foods into your diet. You wont be able to truly identify the culprit of your tummy troubles if you add
yogurt thats not made from a2 Milk in your diet.
Week 1:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast Whole Grain Tropical Green Anytime Whole Grain Chocolate Whole
Waffles Oatmeal Smoothie Scrambled Waffle with Chip Wheat
with Ricotta Eggs Ricotta Pumpkin Pancakes
and Sliced and Sliced Muffins
Berries Berries
Lunch Avocado Stir-Fried Chicken & Frozen Meal Tuna Beach Mini Beef Crisp Lentil
Pesto Pasta Chicken Vegetable without Balls Burgers Salad
Salad Sandwich Soup Casein
Ingredients
Dinner Chicken & Roasted Tuna Beach Pasta Panzanella Sweet Aji de Gallina
Vegetable Salmon with Balls Alfredo Salad with Potato &
Soup Steamed Heirloom Black Bean
Veggies & Tomatoes Stew
Mashed & Roasted
Potatoes Chicken
made with
a2 Milk
Snacks Apple & Nuts & Rice cakes Cinnamon Nuts & Dried Air-popped Homemade
Peanut Pieces of & Peanut Roll Bites Fruit Popcorn or Non-Dairy
Butter Fruit Butter with cup Yogurt
a2 Milk
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14 Day Meal Plan Outline
Week 2:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast Chocolate Super Seedy Berry Overnight Cereal with Breakfast Omelet with
Chip Granola & a2 Madness Oats Milk and Quinoa Goat Cheese
Pumpkin Milk Smoothie Fruit Muffins and Spinach
Muffins
Lunch Aji de Gallina Crisp Lentil Walnut Nourish Salmon Broccoli Roasted
Salad Pesto Bowl Chowder Salad with Vegetable
Roast Beef Pomegranate Pita with
Sandwich Arils Romesco
Sauce
Dinner Stir-Fried Creamy Salmon Broiled Pasta with Three Bean Mini Beef
Rice with Chicken Chowder White Fish Marinara & Chicken Chili Burgers and
Scrambled Quinoa with a Green Vegetable Lentil Patties
Eggs Casserole Salad Medley
Snacks Cookies & Celery with Homemade Crackers Air-popped Chocolate Super Seedy
cup a2 Milk Apricot, or Non-Dairy with Sheep Popcorn Pudding Granola
Pecan, Yogurt Milk Cheese
Honey Goat like Pecorino
Cheese Ball
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Part 2:
Recipe Collection
Breakfast
Tropical Oatmeal
By: E lizabeth Shaw, MS, RDN, CLT
Shawsimpleswaps.com
Ingredients
1 cups a2 Milk 2% Reduced Fat Milk
1 cup rolled old fashioned oats
1 teaspoon ground cinnamon
cup pineapple chunks in 100% juice
2 tablespoons chopped almonds
Preparation
Heat milk over medium heat in a stovetop
pot. Add in oats and cinnamon, continue
to stir 1 minute. Stir in the pineapple and
cover for 3 to 5 minutes, until all liquid is
absorbed. Remove from heat and portion
into 2 bowls. Top each with 1 tablespoon of
crushed almonds.
Yield: 2 cups cooked oats, 2 servings

Cook Time: 8 minutes
Nutrition Per Serving

Calories: 330; Total Fat: 10g; Saturated Fat: 3g; Cholesterol: 15mg; Sodium: 95mg; Total
Carbohydrate: 51g; Dietary Fiber: 6g; Total Sugars: 21g; Added Sugars: 0g; Protein: 12g;
Vitamin D: 2mcg; Calcium: 268mg; Iron: 2mg; Potassium: 559mg
Allergens: Milk, Treenuts
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Breakfast
Whole Wheat Pancakes

Shawsimpleswaps.com
Ingredients
2 tablespoons apple cider or white vinegar
1 cups white whole wheat flour
2 tablespoons granulated sugar
1 teaspoons baking powder
teaspoon baking soda
teaspoon cinnamon (up to 1 tsp)
teaspoon salt
1 large egg, lightly beaten
1 tablespoon vegetable oil
1 teaspoon vanilla extract
Fresh fruit (optional garnish)
Preparation
In a large bowl, combine milk with apple
cider vinegar and let sit 10 to 15 minutes.
In a separate bowl, whisk together the
flour, sugar, baking powder, baking soda,
cinnamon and salt. Set side. To the bowl
with the milk, add the egg, along with the Yield: 16 pancakes, 2 pancakes
oil and vanilla extract, mix together. Pour per serving
the dry ingredients into the wet, and whisk Prep Time: 10 minutes
until just combined. Set a nonstick skillet Cook Time: 20 minutes
or griddle over medium heat. Once hot,
spray with nonstick cooking spray then
drop pancakes onto hot pan using a
cup measuring cup. Cook on the first side
until batter begins to bubble, about 2 to 4
minutes, then flip and cook the other side
an additional 2 to 3 minutes or until lightly
browned. Repeat with the remaining batter.
Serve warm with fresh fruit of your choice
or a light drizzle of maple syrup.

Calories: 170; Total Fat: 4.5g; Saturated Fat: 1.5g; Cholesterol: 30mg; Sodium: 160mg; Total
Allergens: Milk, Wheat, Egg
15
Breakfast
Super Seedy Granola

By: A
lex Caspero Lenz, MA, RDN, CLT
DelishKnowledge.com
Ingredients
cups rolled oats
3
cup sunflower seeds
cup chopped almonds
cup pepitas
3 tablespoon chia seeds
cup maple syrup ( the good kind)
cup melted coconut oil
1 tablespoon vanilla extract
tablespoon ground cinnamon
tablespoon salt
cup dried raisins
cup dried cranberries
Preparation
Preheat oven to 300F. Place oats, seeds,
almonds, pepitas, chia seeds in a large
bowl. In a smaller bowl, whisk together the
maple syrup, coconut oil, vanilla, cinnamon
and salt. Pour over the granola and mix Yield: 14 servings, cup each
very well. Place the granola mixture in a Prep Time: 10 minutes
single layer on a baking sheet (may have to Cook Time: 40 minutes
use more than one sheet) and bake for 35
to 40 minutes until golden brown. Toss
every 10 to 15 minutes to prevent hot
spots and burning. Remove from oven and
lightly toss with dried fruit right onto the
sheet pans. Let cool completely (this is
how the clusters form) and store in airtight
container for up to 2 weeks.

Calories: 250; Total Fat:14g; Saturated Fat: 7g; Cholesterol: 0mg; Sodium: 95mg; Total
Vitamin D: 0mcg; Calcium: 51mg ; Iron: 1mg; Potassium: 139mg
Allergens: Treenuts
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Breakfast
Chocolate Chip Pumpkin

Muffins
Shawsimpleswaps.com
Ingredients
cup granulated sugar

1 large egg
cup a2 Milk Whole Milk
1 cup pumpkin puree
cup applesauce, unsweetened
1 cups whole wheat pastry flour
1 teaspoon baking powder
1 teaspoon cinnamon
teaspoon ginger
teaspoon sea salt
3 tablespoons chopped walnuts
cup vegan chocolate chips
Preparation

Preheat oven to 375F. In a large bowl,
mix together the sugar, egg, milk,
Yield: 12 muffins
pumpkin puree, applesauce and vanilla
Prep Time: 10 minutes
extract. Set aside. In a smaller bowl,
combine the flour, baking powder,
baking soda, cinnamon, ginger and salt.
Slowly add the dry ingredients into
the wet, stirring with a spatula until
well combined. Add in the walnuts and
chocolate pieces. Line a muffin tin with 12
liners and portion batter evenly amongst
them. Bake for 18 to 24 minutes, until
lightly browned. Remove and let cool.
Enjoy or freeze for up to one month for
best quality.

Calories: 120; Total Fat: 3.5g; Saturated Fat: 1g; Cholesterol: 15mg; Sodium: 150mg; Total
Allergens: Egg, Milk, Wheat, Treenuts
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Breakfast
Breakfast Quinoa Muffins

By: Andrea Soranidis, The Petite Cook
Ingredients
2 cups cooked quinoa
4 large eggs
1 cup chopped fresh spinach leaves
1 cup cherry tomatoes
cup ricotta cheese
3 tablespoon grated Pecorino cheese
2 tablespoon a2 Milk 2% Reduced Fat Milk
2 tablespoon chopped basil leaves
2 finely chopped spring onions
Salt and pepper to taste
Preparation
Preheat oven to 350F and line a muffin tin
with paper liners. Cut the cherry tomatoes
in half, scoop out the seeds and discard,
then finely chop the flesh. In a large bowl
combine all ingredients except quinoa. Yield: 12 muffins
Mix altogether with the help of a fork, Prep Time: 10 minutes
then incorporate in the quinoa. Scoop the Cook Time: 18 minutes
mixture into the muffin tin. Bake in the
oven for 15 to 20 minutes or until crispy
and golden brown on top. Remove from the
oven, allow to cool and serve or store in an
airtight container for up to 2 days.

Allergens: Egg, Milk
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Breakfast
Salsa Scrambled Eggs
Ingredients
3 large eggs
1 teaspoon extra virgin olive oil
2 tablespoon a2 Milk Whole Milk
cup fresh salsa, divided
2 corn tortillas, warmed
Preparation
Whisk the eggs and a2 Milk in a bowl until
a uniform yellow egg whip is achieved. Heat
1 teaspoon of oil in a medium-sized frying
pan on low heat. Pour in the egg mixture
gently and as the eggs start to form a skin
in the pan, start pulling in and folding over
the sides of the setting eggs (around 35 to
45 seconds). If the eggs are cooking too
quickly and browning, remove from heat
and continue folding the eggs. When the
eggs look soft and fluffy, remove the pan Yield: 2 servings
from the heat. The temperature of the pan Prep Time: 5 minutes
will continue to cook the eggs to perfection. Cook Time: 3 minutes
The whole process takes around 3 minutes.
Top each serving with cup of fresh salsa
and serve with a corn tortilla.
Vegetable inclusion hint: Saut in olive oil a

few zucchini strips or mushroom slices and
serve in a small, colorful bowl.

Calories: 240; Total Fat: 14g; Saturated Fat: 3.5g; Cholesterol: 255mg; Sodium: 140mg; Total
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Breakfast
Green Smoothie
Ingredients
ripe medium avocado
4 dates
cup fresh mint leaves
1 cup spinach leaves
2 teaspoons honey
Yield: 2 servings
Preparation
Blend all ingredients until smooth.

Allergens: Milk
20
Breakfast
Berry Madness Smoothie
Ingredients
1 cup of berries of your choice
(blueberries, strawberries) can be frozen
1 teaspoon flaxseed
1 cup a2 Milk Whole Milk
Yield: 1 serving
Preparation

Allergens: Milk
21
Breakfast
Tropical Sunrise Smoothie
Ingredients
5 ounces chopped fresh pineapple
1 peeled kiwi fruit
1 cup strawberries
1 cup of a2 Milk 2% Reduced Fat Milk
cup ice
Yield: 2 servings
Preparation

Vitamin D: 1mcg; Calcium: 178mg ; Iron: 1mg; Potassium: 476mg
Allergens: Milk
22
Soups, Salad & Sandwiches
Chicken & Vegetable Soup
Ingredients
1 teaspoon olive oil
small onion, chopped
2 cloves garlic, minced
5 cups low-sodium chicken broth
2 cups frozen mixed vegetables (pea,
corn, carrot blend)
2 cups shredded, cooked rotisserie chicken
1 teaspoons dried rosemary
teaspoon kosher salt
2 tablespoons grated Pecorino
cheese, optional
Soup crackers, optional
Preparation
Heat oil in a medium saucepan over
medium heat. Add chopped onion and
sweat for 3 to 4 minutes. Add in garlic and
continue to cook 2 minutes, until browned.
Yield: 6 servings
Next, reduce to heat to low add in the
chicken broth, frozen vegetables and
shredded chicken. Stir in the rosemary
and salt and cover. Let simmer for 15 to 20
minutes.

Top with grated pecorino cheese and soup
crackers.

Allergens: n/a
23
Fish Chowder
By: J anice Bissex, MS, RDN
JaniceCooks.com
Ingredients
1 pounds white fish such as haddock or cod, cut
into 1-inch pieces
1 pound yellow or Yukon Gold potatoes, peeled
and cut into 3/4-inch dice (thats about 2 large
potatoes or 3 cups diced)
12 ounces carrots, peeled and cut into -inch dice
(2 cups)
1 small onion, cut into 1/4-inch dice (1 cup)
2 tablespoons extra virgin olive oil
2 tablespoons sherry wine or cup white wine
1 tablespoon Worcestershire sauce
1 bay leaf
teaspoon freshly ground black pepper
teaspoon dried dill
teaspoon celery seed
1 ounce pancetta ham or 2 slices nitrite-free bacon,
coarsely chopped
3 tablespoons unsalted butter Yield: 6 servings
4 tablespoons all-purpose flour Prep Time: 10 minutes
2 cups a2 Milk 2% Reduced Fat Milk Cook Time: 35 minutes
2 cups all-natural chicken broth
1/4 cup light sour cream, optional
Oyster crackers, optional
Preparation
Preheat the oven to 375F. Place the fish, minutes. Add the butter and heat until it melts.
potatoes, carrots, onion, olive oil, sherry wine, Add the flour and whisk constantly until smooth,
Worcestershire sauce, bay leaf, salt, pepper, dill, about 2 minutes. Whisk the milk and broth slowly
and celery seed in a large Dutch oven or ovenproof into the flour mixture. Raise the heat and bring
pot or casserole, and gently stir to combine. to a low boil, stirring constantly. Reduce the heat
Cover and bake until the fish is cooked and the and continue to simmer and stir gently until the
vegetables are tender, about 1 hour. Remove from mixture thickens, about 3 minutes. Remove from
oven and set aside. About 15 minutes before the the heat, and whisk in the sour cream as desired.
fish is done, prepare your cream sauce. Cook Add the sauce to the fish mixture and stir gently to
the pancetta in a medium saucepan over medium combine. Remove the bay leaf. Serve in individual
heat, stirring frequently, until crispy, about 5 bowls and top with oyster crackers as desired.

24 Allergens: Fish, Milk, Wheat
Sweet Potato & Black

Bean Stew
Shawsimpleswaps.com
Ingredients
1 medium sweet potato washed,
skin on, cubed
1- 28 ounce can diced tomatoes no salt added
medium onion finely chopped
2 large carrots diced
green bell pepper diced
1-15.5 ounce can black beans drained
and rinsed
1-15.5 ounces can pinto beans drained
and rinsed
cup water
2 cloves garlic minced
1 teaspoon chili powder
2 teaspoons smoked paprika
1 teaspoon onion powder
1 teaspoon cumin
cup chopped cilantro
1 dash sea salt
Yield: 6 servings, 1 cups each
Cook Time: 4 hours, slow cooker
Preparation
Place the onion, garlic, jalapeno, carrot, bell
pepper and sweet potato on the bottom of
the slow cooker. Stir in the diced tomatoes,
water, chili powder, paprika, cumin and salt.
Set slow cooker to LOW, cover and cook for
3 to 4 hours. Add the rinsed and drained
pinto and black beans 10 minutes prior
to serving.

Allergens: n/a
25
Three Bean Chicken Chili

By: A
nne Danahy MS, RDN
CravingSomethingHealthy.com
Yield: 8 servings
Ingredients
3 cups shredded chicken breast from 1 lb 1 cup a2 Milk 2% Reduced Fat Milk
chicken breast, or rotisserie chicken 1-15 ounce can black beans
2 tablespoons olive oil 1-15 ounce can kidney beans
1 large onion, diced 1-15 ounce can pinto or white beans
1 large red bell pepper, seeded and diced cup chopped cilantro
1 large jalapeo pepper, seeded and minced 3 green onions, chopped
3 small cloves garlic, minced Juice of lime
2 tablespoons chili powder Kosher salt
1 teaspoon cumin Optional garnishes: chopped avocado
1 teaspoon dried oregano shredded cheese, sour cream or plain Greek
1 tablespoon all-purpose flour yogurt, chopped cilantro, chopped green
2 cups low sodium chicken broth onion, tortilla strip
Preparation
Season chicken with salt and pepper, and cook on Rinse beans in a colander, and add to the chili.
the grill, or roast in the oven at 350F. Set aside to Simmer chili for about 20 minutes. Add chopped
cool, and then shred it with two forks. cilantro, green onion, and lime juice just prior to
Heat olive oil in a Dutch oven, and saut onion, red serving. Season with salt to taste, and adjust any
pepper, jalapeo and garlic about 5 minutes, or other seasonings as needed. Serve immediately,
until soft. Add spices and stir for 30 seconds until and garnish as desired.
fragrant. Add flour and stir to coat all vegetables.
Add broth and milk, and stir while
bringing mixture to a simmer to thicken.

Allergens: Wheat, Milk
26
Broccoli Salad with

Pomegranate Arils
Shawsimpleswaps.com
Ingredients
4 cups chopped broccoli florets
cup pomegranate arils
Roasted Maple Walnuts
cup chopped roasted walnuts
4 teaspoons maple syrup

Dressing
2 tablespoons 100% pomegranate juice
1 tablespoon water
3 tablespoons mayonnaise
teaspoon cane sugar
teaspoon ground black pepper
Preparation
Preheat oven to 375F and line a baking
sheet with parchment paper. In a small Yield: 6 servings, cup each
bowl, combine walnuts with maple syrup Prep Time: 10 minutes
and sprinkle with kosher salt. Place nuts Cook Time: 20 minutes
on baking sheet and cook for 15 to 20
minutes. Remove and let cool. Finely chop
when cooled. In a medium bowl, combine
broccoli florets, pomegranate arils and
cooled maple roasted walnuts. In a smaller
bowl, combine pomegranate juice, water,
mayonnaise, sugar, pepper and salt. Pour
over broccoli and combine to cover the
salad. Serve immediately.

Allergens: Treenuts, Egg
27
Crisp Lentil Salad

By: E lizabeth Shaw, MS, RDN, CLT,
Shawsimpleswaps.com
Ingredients
4 cups vegetable broth
1 cup French lentils
2 cloves garlic chopped
1 pinch black pepper
1 cup dry couscous
1 can of diced canned tomatoes, no salt added
cup chopped red onion
1 large cucumber skin on, chopped
1 tablespoon olive oil
cup red wine vinegar
Sea salt to taste
Preparation
In a large stovetop pot, place vegetable
stock, garlic, black pepper and lentils. Cook
on medium heat until water absorbed. In Yield: 8 servings, cup each
a separate pot, place remaining 2 cups of Prep Time: 10 minutes
vegetable stock and whole grain of choice. Cook Time: 45 minutes
About halfway through cooking, add in 1
can of the diced tomatoes. Let simmer until
liquid absorbs. Remove lentils and grain
from heat, let cool. Combine lentils and
grain in a large bowl, stirring in olive oil, red
wine vinegar, chopped onion and cucumber.
Salt to taste. Set in the refrigerator and
let cool until ready to serve. Perfect with
toasted chips, pita or served on top of mixed
greens.

Carbohydrate: 32mg; Dietary Fiber: 3g; Total Sugars: 5g; Added Sugars: 0g; Protein: 8g;
Allergens: n/a
28
Avocado Pesto Pasta Salad

Shawsimpleswaps.com
Ingredients
Avocado Pesto
1 medium avocado
3 tbsp rice wine vinegar
1 teaspoon lemon juice
teaspoon jalapeno powder or spicy pepper
cup chopped cilantro
3 cloves garlic chopped

Pasta
8 oz rigatoni pasta, cooked and cooled
2 cups cherry tomatoes diced
1 cup spinach
cup red onion chopped
cup shaved Pecorino
2 tablespoons chopped peanuts
Yield: 6 servings, 1 cups each

Preparation
In a food processor, pulse avocado, lemon
juice, rice vinegar, garlic, cilantro and
jalapeno powder into a thin, sauce like
consistency. Next, pour the sauce over the
cooled pasta in a large bowl. Add in the
vegetables. Mix Pecorino cheese on top
and garnish with chopped peanuts. Serve
immediately or store for up to 5 days in the
refrigerator.

Allergens: Wheat, Milk, Peanuts
29
Panzanella Salad with

Heirloom Tomatoes
Shawsimpleswaps.com
Ingredients
4 ounces whole grain bread
teaspoon Italian seasoning
2 cups sliced cherry heirloom tomatoes
2 teaspoons olive oil, divided
4 teaspoons balsamic vinegar, divided
Salt/pepper to taste
Preparation
Preheat oven to 375F. Spray a baking
sheet with cooking spray, lay thins in two
rows. Lightly brush bread with olive oil.
Sprinkle Italian seasoning over the top.
Bake for 5 minutes per side. Remove and Yield: 2 servings
let cool. Cut toast in quarters horizontally, Prep Time: 5 minutes
then vertically, so small pieces are made. Cook Time: 10 minutes
Evenly distribute portion of toasted bread
pieces on the bottom of two bowls.
Top with 1 cup each of sliced heirloom
tomatoes. Drizzle 1 teaspoon of olive oil
and 2 teaspoons of balsamic vinegar over
the top. Sprinkle with salt and pepper,
garnish with basil.

Allergens: Wheat
30
Main Meals
Tuna Beach Balls
Ingredients
1 medium russet potato, peeled
3 ounces canned tuna, drained
1 large egg, beaten lightly
1 slice of day-old bakery bread, dried and
crumbed (if unavailable, two slices of
packaged supermarket bread will do)
1-2 tablespoons canola oil, to fry lightly

Coating
1 egg, beaten lightly into a bowl
1 cup of breadcrumbs, in a large bowl
for coating tuna bowls
Preparation
Cook potato in saucepan of simmering
water until tender. Drain and mash.
Combine tuna, mashed potato and egg
into a bowl. Using a food processor, pulse
the bread for 30 seconds until crumbled.
Combine all ingredients well. Using clean
hands, shape tablespoon portions into Yield: 10 servings, 2 servings
small balls, dip them into the beaten Prep Time: 40 minutes
egg mix, then dip into breadcrumbs and Cook Time: 10 minutes
toss/pat to coat. Place in the fridge for
approximately 20 minutes to chill. Heat
oil in a frying pan over medium heat.
Place balls into frying pan. Gently turn
the balls when golden brown and repeat
this process until the balls are cooked
(approximately 2 to 3 minutes per turn).
Transfer balls to a plate lined with paper
towel to drain. Tuna balls can be served
warm or cold with some chickpea dip (i.e.
hummus) for dipping.

Allergens: Fish, Egg, Wheat
31
Main Meals
Mini Beef Burgers
Ingredients
9 ounces lean ground beef/turkey
1 large egg, lightly beaten
small onion, finely chopped
cup sheep cheese, grated (e.g.
Pecorino)
1 teaspoon canola oil, for frying
Preparation
In a bowl, add meat, egg, onion and
grated cheese. With clean damp hands,
mix thoroughly then form into 10 equal-
sized patties. Using a non-stick frying
pan, heat oil over medium heat. Add
patties to pan and cook for 3 minutes
on each side, or until golden brown and Yield: 1
0 mini burgers,
cooked through. The patties will need to 5 servings each
be turned with a spatula. Once patties Prep Time: 15 minutes
are cooked, place on absorbent paper Cook Time: 30 minutes
towel. Suggested to serve with 10 mini
whole wheat buns, goat cheese, cherry
tomatoes (sliced), sliced avocado, a little
red onion, some lettuce leaves, ketchup,
mustard, etc.

Calories: 130; Total Fat: 7g; Saturated Fat:3g; Cholesterol: 70mg; Sodium: 240mg; Total
32
Main Meals
Lentil Patties
Ingredients
cup of dried lentils
2 tablespoons extra virgin olive oil
1 medium onion, finely chopped
1 15 ounce can chickpeas, rinsed and drained
1 tablespoon tahini
1 tablespoon lemon juice
cup + 3 tablespoons breadcrumbs
Preparation
In a medium saucepan of boiling water,
reduce the heat to medium and cook
lentils for 15 minutes until tender,
scooping off the white fluffy stuff that
rises to the top, then drain well. In the
meantime, heat 2 teaspoons of the
oil in a medium-sized frying pan over
medium heat. Add the onion and cook
for 5 minutes or until the onion softens.
Stir often. In a food processor, whizz
cooked lentils, cooked onion mixture, Yield: 1
6 servings
chickpeas, tahini and lemon juice until Prep Time: 45 minutes
almost smooth. Stir in the breadcrumbs Cook Time: 10 minutes
and combine well (you may need to add
some extra breadcrumbs if the mixture is
too sticky). Place the breadcrumbs on a
plate. Shape tablespoons of lentil mixture
into small patties and dip each patty into
the breadcrumbs as you go, tossing and
patting to coat. Place in the fridge for 30
minutes to chill. Heat the remaining oil in
a frying pan. Cook the patties in batches
for 2 to 3 minutes each side, or until
golden brown.

Allergens: Wheat
33
Roasted Vegetable Pitas

with Romesco Sauce
By: A
lex Caspero, MA, RDN
Delishknowledge.com
Yield: 6 servings
Ingredients
Romesco Sauce Pitas
cup olive oil 1 - 15 ounce can chickpeas, drained and rinsed,
1 slice stale french bread, cubed then patted dry
cup slivered, blanched almonds 1 teaspoon smoked paprika
5 garlic cloves, minced teaspoon cayenne pepper
1 15 ounce can whole peeled tomatoes 1 medium zucchini, cubed
1 jar (8 ounces) roasted red peppers 1 summer squash, cubed
teaspoon kosher salt 1 teaspoon olive oil
1 tablespoons smoked paprika 4-6 pita breads (or naan)
2 tablespoons red wine vinegar Fresh chopped parsley, for garnish
Preparation
Make the romesco sauce. Preheat the oven to zucchini, squash, olive oil and pinch of salt and
350F and place a baking sheet in the oven to pepper. Increase the oven temperature to 425F.
preheat. Heat the olive oil in a saucepan; add the Place the vegetable mixture in a single layer on
bread and almonds and stir frequently, cooking a baking sheet. Roast for 15 to 20 minutes, then
until they are golden brown. Add the minced remove from the oven and stir. Place back in
garlic and saut another 1 minute, stirring the oven and roast another 15 to 20 minutes.
frequently. Place the can of tomatoes in a food Remove from oven. To assemble, spread
processor, with the juice. Drain the jar of roasted romesco sauce over the pita breads, then top
red peppers and place in the food processor. with vegetables. Garnish with fresh parsley and
Pulse a few times until chunky. Add the salt, serve.
paprika, vinegar, and almond-bread mixture.
Puree until smooth. Pour the sauce onto the pre- Note: These pitas are awesome to make-ahead!
heated baking pan in the oven and cook for 15 The romesco sauce will keep in the fridge for 5
minutes until bubbly and lightly browned on top. days and the vegetables will keep for 3 to 4 days.
Remove from oven, cool slightly and set aside. When ready to assemble, heat up the vegetables
While the romesco sauce is cooking, whisk and toast the pita.
together the chickpeas, paprika, cayenne,

Allergens: Wheat, Treenuts
34
Main Meals
Pasta Alfredo
Ingredients
12 ounces pappardelle or fettuccine pasta
2 teaspoons olive oil
1 small onion, sliced
2 garlic cloves, crushed
3 strips bacon, sliced
1 teaspoon fresh thyme leaves
2 teaspoons all-purpose flour
2 medium zucchinis, sliced thinly into ribbons
cup of grated Pecorino
Cracked black pepper, to serve
Preparation
Cook pasta in a large pot of boiling water
for 10 to 12 minutes, until tender. Drain.
Meanwhile, heat oil in a frying pan
over medium-high heat. Add onion and
garlic and cook for 2 to 3 minutes, until Yield: 4
servings
softened. Add bacon and thyme and Prep Time: 10 minutes
cook for a further 2 minutes. Sprinkle Cook Time: 25 minutes
with flour and stir to combine. Remove
from heat and slowly pour in milk,
stirring constantly. Return to medium
heat and cook for 4 to 5 minutes until
thickened. Add zucchini and cook for 5
minutes. Season to taste. Stir in cheese
and pasta. Serve immediately with
cracked black pepper.

Allergens: Wheat, Milk
35
Main Meals
Creamy Chicken Quinoa Casserole

By: K
elli Shallal, MPH, RD, CPT, CLT
HungryHobby.net
Yield: 1
0 servings
Ingredients 1 cup whole ricotta (made with a2 Milk)

1 cup uncooked quinoa 1 cup a2 Milk 2% Reduced Fat Milk
2 cups vegetable broth or water 3 tablespoons chopped fresh basil + additional
1 onion, chopped (divided in half) for garnish
1 clove garlic, minced 1-2 tablespoons chopped fresh parsley +
2 tablespoons olive oil additional for garnish
1 pounds chicken breast cut into strips 3 sage leaves, chopped
sprinkles of garlic salt, black pepper teaspoon salt (or to taste)
2 cups carrots, chopped teaspoon ground mustard
2 cups green beans, chopped teaspoon black pepper (or to taste)
1 cup celery, chopped cup (or more) slivered almonds (optional)
Preparation
Preheat oven to 375F. Quinoa has a bitter film garlic using a slotted spoon, do not let any excess
on it that needs to be rinsed prior to using. Cook liquid through, and add those to the very large
the dry quinoa according to package directions, mixing bowl. Add the rest of the onions, celery,
subbing vegetable or chicken broth for water (this carrots, and green beans to the very large mixing
gives it a better flavor!) Undercook quinoa by 2 bowl. In a separate medium mixing bowl mix
to 3 minutes and drain of excess liquid. One cup ricotta, milk, basil, parsley, sage, salt, mustard,
uncooked quinoa will yield 2 to 3 cups cooked and pepper. Then add the ricotta mixture to the
quinoa, you need 2 cups for the casserole so there very large mixing bowl with veggies, chicken, and
may be extra. Save this for other meals or freeze it quinoa. Mix well until everything is well coated.
for future use. Add chopped onion and 1 minced Pour mixture into a large 9x13-inch casserole
garlic clove to a large nonstick skillet. Season dish. Sprinkle top with slivered almonds and bake
chicken strips with garlic salt and pepper then covered for 20 minutes. Uncover and bake an
place them in the oil with the onion and garlic. additional for an additional 35 to 50 minutes, until
Turn on the heat to medium cook chicken, onions, veggies are soft and cooked all the way through. If
and garlic with the lid on for 5 to 10 minutes until you want the top to be crispier, coat with cooking
chicken is cooked all the way through (no pink.) spray and broil for 3 to 5 minutes. Let stand 10
Using kitchen tongs, remove chicken from skillet minutes before serving. Garnish with fresh herbs
and cut into bite size pieces. Add the chicken to if desired.
a very large mixing bowl. Remove the onions and

36 Allergens: Milk, Treenuts
Main Meals
Aji De Gallina
By: M
anuel Villacorta, MS, RDN
WholeBodyReboot.com
Yield: 8
servings
Ingredients
4 slices of whole grain bread 1 teaspoon black pepper
2 cups a2 Milk Whole Milk 2 pounds chicken breast, cooked and shredded
1 tablespoon canola oil 2 ounces Pecorino cheese
1 red onion, finely chopped 1 cup low sodium chicken broth
2 teaspoons garlic, chopped
cup walnuts To garnish:
6 tablespoons aji paste (Peruvian 3-4 pitted black olives
pepper paste) 1 egg, hard-boiled and cut into quarters
1 teaspoon ground cumin 1 tablespoon parsley, chopped
2 teaspoons sea salt cup chopped walnuts
Preparation
Cut the bread into small pieces and place in a bowl with milk and the onion and walnut mixture. Blend
with 1 cups of milk to soak. Set aside and leave together until it reaches a smooth consistency.
remaining cup of milk for the sauce. In a medium In a medium sized pot, pour the mixture and turn
sized saut pan, heat the oil over medium heat. on to medium heat. Add the broth, shredded
Add the onion and garlic, and saut for 3 minutes chicken breast, Pecorino and remaining milk. Cook
or until the onion becomes translucent. Add the for about 6 to 8 minutes or until it is creamy. If the
chopped walnuts, chilli paste, salt, pepper, and sauce starts to dry out during the cooking process,
cumin. Continue to cook and stir occasionally for add a little broth. Serve over sliced boiled yellow
another 3 minutes. Remove from the heat and set potatoes and garnish with olives, egg, parsley, and
aside to cool. In a blender, add the soaked bread walnuts.

Allergens: Wheat, Milk, Treenuts
37
Main Meals
Stir-fried Chicken Sandwich

By: M
WholeBodyReboot.com
Ingredients
Canola oil spray
small onion, sliced
4 ounces shredded baked or roasted
chicken breast
small tomato, sliced
teaspoon balsamic vinegar
teaspoon soy sauce
cup cilantro leaves
6-inch sourdough roll
Preparation
Spray canola oil in a saut pan on Yield: 1
servings
medium heat. Saut onion in oil for 2 Prep Time: 5 minutes
minutes. Add chicken and tomatoes. Cook Time: 7 minutes
Cook for one minute. Add vinegar and
soy sauce. Cook for two additional
minutes. Add cilantro, mix well and add
to sourdough roll.

Allergens: Soy, Wheat
38
Main Meals
Walnut Pesto Roast Beef

Sandwich
By: M
WholeBodyReboot.com
Ingredients
Walnut Pesto: Serves 12
serving size: 1 tablespoon
cup red onion, diced
2 cups spinach
1 cup basil
1 tablespoon lemon juice
cup vegetable stock
cup walnuts, chopped
teaspoon sea salt
teaspoon black pepper

Sandwich:
2 tablespoons pesto Yield: 1
servings
4 ounces roast beef Prep Time: 5 minutes
2 slices tomato Cook Time: 7 minutes
Handful of arugula
2 slices whole-grain bread
Preparation
For the walnut pesto: stock, walnuts, salt, and black pepper into
In a small saut pan on medium high the blender. Puree until it reaches a smooth,
heat, add the olive oil and heat up for thick consistency.
1 minute. Add the onion and cook for 3
to 5 minutes or until the onion becomes For the sandwich:
translucent. Remove from the pan and Spread pesto evenly on both slices of bread.
place in a blender or food processor. Add Assemble sandwich by adding the roast beef,
the spinach, basil, lemon juice, vegetable tomatoes and arugula.
Nutrition Per Serving: Sandwich

Calories: 410; Total Fat: 15g; Saturated Fat: 4g; Cholesterol: 81g; Sodium: 490mg; Total
Carbohydrate: 28g; Dietary Fiber: 6g; Total Sugars: 4g; Added Sugars: 0g; Protein: 40g; Vitamin
D: 0mcg; Calcium: 99mg; Iron: 6mg; Potassium: 761mg
Allergens: Treenuts, Wheat
Nutrition Per Serving: 1 tablespoon Pesto
Allergens: Treenuts
39
Main Meals
The Triple Decker

Vegetarian
By: M
WholeBodyReboot.com
Ingredients
avocado, sliced
2 tomato slices
1 hard-boiled egg, sliced
2 slices whole-grain bread

Preparation
Assemble sandwich on wheat bread with
avocado, tomatoes and hard-boiled egg.
Yield: 1 serving

Calories: 346; Total Fat: 17g; Saturated Fat: 3g; Trans Fat: 0; Cholesterol: 186mg;
Sodium: 315mg; Total Carbohydrate: 33g; Dietary Fiber: 9g; Total Sugars: 4g; Added Sugars: 0;
Protein: 16g; Vitamin D: 1mcg; Calcium: 101mg; Iron: 3mg; Potassium: 623mg
Allergens: Wheat, Egg
40
Side Dishes
Savory Muffins
Ingredients
1 cups all-purpose flour
1 tsp baking powder
1 cup veggies, grated (carrot, zucchini)
1 cup of grated Pecorino
2 ounces ham, finely chopped
1 egg
cup of a2 Milk Whole Milk
Preparation
Preheat oven to 350F and grease
muffin tins with a spray oil to give a
light coating.Place dry ingredients in
a mixing bowl and whisk lightly with a
balloon whisk to aerate and ensure well
combined. Add grated veggies, ham and
cheese. Using your fingers, lightly toss
and mix through to separate and evenly
distribute ingredients. In a different
Yield: 1
2 servings
bowl, whisk together milk, egg and oil.
Add wet ingredients to dry. Stir lightly
Cook Time: 15-25 minutes
until just combined do not overwork
or muffins will toughen. Spoon mixture
into prepared muffin tins. Cook for 15
mins for mini muffins and 25 mins for
the larger ones. Allow to cool in tin for 5
mins before removing to a cooking rack.
Eat immediately or keep them in the
fridge for a few days, giving them a quick
zap in the microwave to freshen them.
Alternatively, freeze in freezer bags and
enjoy whenever.

Allergens: Wheat, Egg, Milk
41
Side Dishes
Dauphinoise Potatoes
By: N
athalie Dyson-Coope,
The Intolerant Gourmand
Ingredients
2 large onions, peeled and nely chopped
2 garlic cloves, peeled and crushed
2 cups a2 Milk Whole Milk
6 large russet potatoes, washed and
thinly sliced
Preparation
Preheat the oven to 350F and coat a
roasting dish with cooking spray. In a
frying pan, add the olive oil and onion,
saut 2 to 3 minutes until softened. Add
the garlic and continue to fry for 1 minute
before removing from the heat. Place a
layer of potato slices in the roasting dish, Yield: 8
servings
sprinkle with the onion, garlic, salt and Prep Time: 20 minutes
pepper, and then repeat. Continue until Cook Time: 90 minutes
you have at least 4 layers. Pour the a2
Milk over the top until the top layer is
just covered. Roast in the oven for around
1hour 30 minutes, until the potato is soft
and the top has turned a golden color.
Remove from the oven, and leave to cool
slightly before serving. Caution, center
will be very hot!

Allergens: Milk
42
Side Dishes
Savory Mashed Sweet

Potatoes with Thyme
ShawSimpleSwaps.com
Ingredients
2 pounds sweet potatoes
1 cup a2 Milk Whole Milk
4 tablespoons unsalted butter
1 teaspoon dried thyme
1 teaspoon garlic powder
teaspoon black pepper
Preparation
Washed sweet potatoes and wrap in
aluminum foil, leaving skin on. Cook in a
slow cooker for approximately 3 hours on
high until softened. Turn off slow cooker
and remove with oven mitts, let cool 30
minutes before touching. Alternatively,
cook potatoes in the oven at 425F for
40 minutes, or until fork tender. Remove
and let cool. Remove skin from sweet Yield: 8
servings
potatoes and place in a large bowl. Using Prep Time: 10 minutes
a potato masher, begin to mash. Add Cook Time: 3 hours (if using
in milk, butter, and herbs and spices, slow cooker)
and mix together using a hand mixer
on low speed until combined. Portion
into bowl and garnish with thyme.
Serve immediately or store in an airtight
container in the refrigerator for up to 5
days.

Allergens: Milk
43
Snacks & Sweet Treats
Apricot, Pecan & Honey

Goat Cheese Ball
By: A
nne Danahy, MS, RDN
CravingSomethingHealthy.com
Ingredients
cup chopped dried apricots
cup toasted pecan halves
1 - 5 ounce log of plain goat cheese
room temperature
1 tablespoon honey
Pinch of kosher salt
Preparation
Place the dried apricots and pecan halves
in the bowl of a food processor, and pulse
until they are finely chopped. Mix of
the chopped apricot/pecan mixture into
the softened goat cheese. Add honey,
and salt, and mix well. Set the other half
of the chopped fruit and nuts aside. Pat
the goat cheese and fruit/nuts into a ball, Yield: 8
servings
and refrigerate for at least 2 hours until Prep Time: 10 minutes
firm. Transfer the goat cheese to a sheet
of parchment paper, and gently roll it
into a ball. Coat the cheese ball with the
remaining chopped apricot/nut mixture.
Refrigerate until ready to serve.

Allergens: Treenuts, Milk
44
Cinnamon Roll Bites

ShawSimpleSwaps.com
Ingredients
1 cup dried apricots (or dates)
1 cups salted no-shell pistachios
1 teaspoon ground cinnamon
Powdered sugar (optional)
Preparation
In a food processor fitted with a metal
blade, place the apricots. Process for
1 minutes, or until smooth. Add in the
pistachios and pulse in 10 seconds
intervals until a coarse consistency
is achieved, usually within 30 to 40
seconds. Add in the vanilla, cinnamon
and salt. Process 15 seconds. Remove
and using a tablespoon form into round Yield: 1
4 bites
bites. Place on a cookie sheet and Prep Time: 10 minutes
refrigerate one hour. Remove and roll
in powdered sugar (if desired). Store in
an airtight container in the fridge for up
to 1 week, or in the freezer for up to 2
months.

Calories: 100; Total Fat: 6g; Saturated Fat: .5g; Cholesterol: 0mg; Sodium: 105mg; Total
Allergens: Treenuts
45
Tropical Trail Mix Cookies

By: A
lex Caspero Lenz, MA, RDN
DelishKnowledge.com
Yield: 1
4 cookies
Ingredients
1 tablespoon ground flaxseed (whole
flaxseed will not work)
2 tablespoons water
2 very ripe bananas
cup cashew butter (see note)
2 tablespoons melted coconut oil
3 tablespoons maple syrup
1 cup rolled oats
cup all-purpose flour
cup almond meal
teaspoon baking powder
cup chopped macadamia nuts
cup dried cherries
cup shredded coconut
Preparation
Preheat oven to 350F. Whisk together the Add in the nuts, cherries and shredded coconut
ground flax seeds and water in a large bowl and and stir together a few more times until just
set aside for 3 to 4 minutes to gel together. combined. Drop onto a cookie sheet (use scoop
Add in the ripe bananas and mash together. The for uniform cookies), and bake for 12 to 15
bananas should break down into a thick puree. minutes until just set and golden brown. Try
Add in the cashew butter, coconut oil, vanilla them at 12 to 13 minutes and then add another
extract, and maple syrup. Stir together until well minute or two if needed.
combined. Add in the oats, flour and almond
meal and stir together until just combined.

Allergens: Treenuts, Wheat
46
Chocolate Pudding
ShawSimpleSwaps.com
Yield: 6
half cup servings
Ingredients
3 tablespoons cornstarch
2 tablespoons unsweetened cocoa powder
2 teaspoons vanilla extract
teaspoon salt
1 large egg
2 cups a2 Milk Chocolate 2%
Reduced Fat Milk
1-2 tablespoons cane sugar (depending on
desired sweetness)
Preparation
In a small bowl, mix together cornstarch, cocoa heat too long, it will significantly firm up once
powder, vanilla, salt, eggs and cup milk until removed from the heat source. Set aside for 10
just combined with a whisk. Transfer mixture minutes.Before placing into the refrigerator to
using a spatula into a small saucepan set on complete cooling, take your immersion blender
medium heat. Gradually add the other 2 cups or food processor to create an even consistency
of milk into the saucepan. Continue to heat for from those dates. Store in an airtight container
4 to 7 minutes over the low to medium heat, until ready to serve! Feel free to top with your
stirring frequently with the wooden spoon. Once favorite fresh fruit, granola or insert into a pie
the pudding mixture begins to coat the back of crust- the possibilities are endless!
the spoon, remove from heat and pudding will
continue to set. Be careful not to leave it on the

Calories: 130; Total Fat: 3.5g; Saturated Fat: 1.5g; Cholesterol: 40mg; Sodium: 80mg; Total
47
Smores Milkshake
ShawSimpleSwaps.com
Ingredients
2 ounces graham crackers (1 sheets)
1 tablespoon cocoa powder
1 teaspoon sweetener of choice (sugar,
agave, honey)
2 tablespoons mini marshmallows (or 2 large)
ounce dark chocolate shavings
Preparation
Pour 1 cup of whole milk into an ice cube
tray. Let freeze. When ready to eat, set
the oven to broil. On a greased cookie
sheet, layer 3 tablespoons marshmallows.
Broil for 1 to 2 minutes. Remove. In a
blender, add entire 1 cup of whole milk
ice cubes, cup of liquid whole milk, Yield: 2
shakes
2 oz graham crackers (1 sheet), cocoa Prep Time: 45 minutes
powder and agave. Blend until smooth. Cook Time: 3 minutes
(If appears too thick for your preference,
add 1 tablespoon milk at a time to thin.)
Pour milkshake into two glasses. Evenly
distribute toasted marshmallows over the
top. Sprinkle chocolate shavings and add
one sliver of remaining graham cracker to
top.

Carbohydrate: 48mg; Dietary Fiber: 0g; Total Sugars: 26g; Added Sugars: 7g; Protein: 9g;
Allergens: Milk, Wheat
48
Hot Chocolate
Ingredients
4 tablespoons unsweetened cocoa powder
2 tablespoons sugar
Pinch of salt
tsp vanilla extract
Preparation
Whisk cocoa, sugar, salt, vanilla
and 2 tablespoons of milk in a
small saucepan over medium
low heat until cocoa and sugar
are dissolved. Whisk in the
remainder of the milk. Turn up
the heat to medium and keep
whisking occasionally until heated Yield: 2
shakes
thoroughly. Serve in mugs and Prep Time: 45 minutes
enjoy! Cook Time: 3 minutes

Allergens: Milk
49
Honey Walnut Panna Cotta

By: Sarabeth
McElhaney,
The February Fox
Ingredients
cup maple syrup
1 teaspoons gelatin
4 teaspoons honey
4 teaspoons walnuts, chopped
Preparation
Whisk a2 Milk and gelatin
together in small saucepan over
medium-low heat. Once dissolved,
add vanilla and maple syrup. Yield: 4
servings
Remove from heat and pour into Prep Time: 3 to 4 hours
small bowls. Refrigerate until firm Cook Time: 8 minutes
(3 to 5 hours). Top with honey and
crushed walnuts.

Allergens: Milk, Treenuts
50
Fruit Popsicles
By: Emily
Leary,
AMummyToo.co.uk
Ingredients
2 medium bananas
1 cup strawberries
Preparation
Blend all of the ingredients
together until very smooth. Pour
into popsicle holder and place in
the freezer overnight. Enjoy on a
warm day!
Yield: 4
-6 servings
Cook Time: 8-10 hours (freezing time)

Allergens: Milk
51
DIY Staples
Double Cream
By: A
ndrea Soranidis,
The Petite Cook
Ingredients
Preparation
In a large pot over medium-low heat,
bring the milk to a soft boil until it turns
foamy. Collect the fats rising to the top
with a slotted spoon and transfer into
a clean airtight container. Allow to rest
in the fridge for about a day, so that the
cream can set. When you first get it out
the fridge, it will look a bit lumpy. Give
it a quick whizz in the blender and the
cream will become smooth and silky,
ready to be used in your favorite recipes.
Yield: 2 cups of cream
Prep Time: 24 hours

Carbohydrate: 1g; Dietary Fiber: 0g; Total Sugars: 1g; Added Sugars: 0g; Protein:1g ;
Allergens: Milk
52
DIY Staples
Homemade Butter
By: A
ndrea Soranidis,
The Petite Cook
Ingredients
Sea salt (optional)
Preparation
To begin with, you need to turn the a2
Milk into cream. To do this, bring the
milk to a soft boil until it turns foamy,
collect the fats rising to the top with a
slotted spoon. Use around 2 half gallons.
Put the collected fats in a clean container
and pop in the fridge for a day. When
you first get it out the fridge, it will look
lumpy but if you give a quick whizz in
the blender it will become smooth and Yield: a pprox. 2 cups
creamy. Leave it to rest out of the fridge Prep Time: 10 minutes
for a few hours and then put back into
the blender and start blending on low-
speed, gradually working your way up
to high-speed. It will go through several
different stages as shown visually below
before finally turning into butter.

Allergens: Milk
53
DIY Staples
Yogurt
By: A
ndrea Soranidis,
The Petite Cook
Ingredients
Powdered yogurt culture (follow
manufacturers instructions for quantities)
Slow cooker (with mason jars that fit inside)
or a yogurt maker
Preparation
Attach your candy/meat thermometer to
a large pot and add your a2 Milk to it.
Heat the milk over medium to low heat
until it starts to boil, stirring occasionally
to prevent skin and foam forming on top.
Remove the pot from heat and allow the
milk to cool until it reaches 100F. Gently
stir in the powdered yogurt culture
according to the amount required, Yield: 6 servings, 1 cup each
stirring until completely incorporated Prep Time: 10 minutes
throughout. Ladle the milk mixture into
the yogurt maker pots (or mason jars if
youre using a crockpot instead). Arrange
jars nicely inside yogurt maker/ crockpot.
Set the temperature to 110F and
incubate for about 5 hours or overnight.
The longer you keep it in, the thicker and
more tart your yogurt ends up.

Allergens: Milk
54
DIY Staples
Ricotta
By: A
ndrea Soranidis, The Petite Cook
Ingredients
4 tablespoons freshly squeezed lemon juice
Preparation
Heat the milk in a large pot over
medium-low heat. Let it warm gradually
to 194F, monitoring the temperature
with an instant read thermometer.
The milk will get foamy, remove it
immediately from the heat if it starts
to boil. Remove the milk from the heat
and pour in the lemon juice. Allow
the ingredients to sit in the pot for 10
minutes. After this time the milk should
start separating in clumps. Set a strainer Yield: 2 cups
over a bowl and line the strainer with Prep Time: 10 minutes
a cheese cloth. Scoop in the big curds Cook Time: 30 minutes
out of the pot with a slotted spoon and
transfer them to the strainer, then pour
in the remaining curds. Let the ricotta
sit for 10 minutes to 1 hour, depending
how wet you want the cheese to be.
You can eat it straight away or store in
an airtight container for up to a week.
Nutrition Per 2 Tablespoons

Allergens: Milk
55
Looking For More
Information on a2 Milk?
visit
www.a2milk.com
to learn more

The A2 Milk Company™ Banish The Bloat Meal Plan

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The A2 Milk Company™ Banish The Bloat Meal Plan

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Bonnie Johnson, MS, RDN,

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Yield: 2 cups cooked oats, 2 servings

Vegetable inclusion hint: Saut in olive oil a