TheCavery eBook

Prévia do material em texto

Maple Banana Roll
by Paige Strickland
BOOK!e
Featuring
Recipes from 
“This is How I Roll”
Challenge
MORE RECIPES INSIDE!
 We all have a favorite variation of a roll. Sushi 
hand rolls, burritos, taquitos, wraps, roulades, the 
list goes on. Enjoying food as a rolled meal saves 
time and allows the consumer to have their meal on 
the-go. For instance, instead of worrying about 
bringing a fork with your chicken salad, you can 
simply include your chicken and vegetables in a bed 
of iceberg lettuce like Ceren Yavuz’s Low Carb 
Chicken Wrap or Cheri Chan’s Simple Cucumber 
Protein Roll. Rolling food also allows one to be able 
to enjoy the full flavor of the dish in just one bite. 
Jill Cariaga’s Paleo Turkey roll is an example of how 
she enjoys dinner with protein, carbohydrates, and 
fat into one serving. With all ingredients available in 
one mouthful, there is no need for a side dish. After 
seeing the entries of these rolls I realized how 
creativity becomes limitless when rolling food. Rolls 
like Luke’s Cucumber Lobster roll, Maya’s Shikai 
Maki roll, and Kaylea’s Vegan Spiral Delight roll all 
become not only delicious and healthy meals for our 
mouths but eye-candy for our souls.
 
 After reviewing all the entries for the 
#thisishowiroll Challenge, I knew I could not let 
these creations settle as a 400 x 400 pixel-sized 
Instagram. I knew these dishes had to be extensively 
shared. As I created this ebook, I wanted the reader 
to focus on the beauty of healthy eating. There is an 
immeasurable amount of value in creating a healthy 
dish to serve to your family, show off to your 
followers on Instagram, or simply consume privately 
as mid-day snack. Keeping health and wellness a 
priority in your life, I wish that these dishes from 
some of our favorite Instagram members show you 
how to incorporate nutritious ingredients into your 
daily meals and inspire you to practice creativity in 
the kitchen. Happy rolling!
Kathleen Reyes
The Cavery
VEGANspiral
delight
by Kaylea Le
1 cherry tomato sliced in half
1 package of vegan meat grounds
1 carrot thinly sliced into ribbons
1 yellow squash 
empty center and cut ends
1 cucumber thinly sliced into ribbons
1 firm tofu
1 orange sweet pepper chopped
 onion chopped
light soy sauce
{ INGREDIENTS }
Steam the yellow squash for about 5 minutes, set aside. 
Sauté vegan meat grounds with chopped onions. Add 
chopped orange sweet peppers. Stuff the yellow squash 
with meat ground mix. Lightly sauté the carrot and 
cucumber ribbons with light soy sauce, set aside. Pan fry 
the tofu with oil until golden brown, set aside. On a plate, 
lay down layers of sauté carrot ribbons, sauté cucumber 
ribbons, tofu, sauté cucumber ribbons, sauté carrot 
ribbons. At one end, take the stuffed yellow squash and 
roll it up. Add the cherry tomato halves to each end. 
{ PROCEDURE }
eanutDeath by
 Directions
 Whisk ingredients together until smooth, Heat a 
 lightly oiled or oil sprayed skillet, griddle, or frying 
 pan over medium heat. Pour batter onto pan, using 
 about 1/3C of batter for each pancake. Cook until 
 browned on both sides.
 Ingredients for batter
 2 scoops chocolate protein powder
 1/2C egg whites (or 1 whole egg & 2 egg whites)
 1/4C coconut flour
 1 tbsp raw cocoa powder
 1/2tsp baking soda
 Optional sweetener to taste (i.e. stevia, truvia, etc.)
Butter
 Ingredients for filling
 1/2 tbsp EA:
 PeanutbutterCo Dark Chocolate Dreams
 PeanutbutterCo White Chocolate Wonderful
 Trader Joe's sunflower butter
 Maranatha's Organic smooth almond butter
 Adam's all natural smooth peanut butter
 1 large strawberry sliced
 1/3 banana sliced
Spread ingredients over pancake as desired 
and roll!
by Melissa Yee
P
Salmon
 Zucchini 
Sweet Potato
Sushi 
 
I layed out the smoked salmon in strips 
and layered juliened zucchini or 
julienned sweet potato on top. Then I put 
a little rice and carrot and mashed 
avocado in each. Rolled them up and the 
smoked salmon was sticky enough to 
keep them together!
 2 Tbsp rice
Grated carrot
Julienned zucchini
Julienned sweet potato
Mashed avocado
Smoked salmon
By Alina Borchardt
“ 
”
ingredients
Ingredients
3 square nori sheets
2 cups cooked sushi rice
purple sweet potato, steamed and mashed
2-3 tablespoons vinegar
1/2 carrot, sliced thinly lengthwise
1/2 avocado, sliced thinly lengthwise
 
Sweet 
 
Purple
Potato
shikai maki
Method
1. Prepare the sushi rice: Add vinegar to hot rice in a bowl 
and stir until well incorporated. Add the mashed purple 
sweet potato to the bowl and with a fork, gently mix the 
potato into the rice. Let this cool slightly before using.
2. Cut one square sheet of nori into two. Overlap them at 
the short ends to create one long piece.
3. Arrange a thin layer of sushi rice covering the entire 
length of the nori. Roll tightly from one end to the other.
3. Cut roll into quarters lengthwise. Flip the quarters so 
the inside corners face outwards.
4. On another half-sheet of nori, place bottom two quar-
ters and place carrot and avocado strips along the crease 
created between these two quarters.
5. Place the remaining two quarters on top of the filling, 
then carefully wrap the half-sheet of nori around the four 
quarters, rolling the whole thing into a square. Do the 
same with the remaining nori sheets.
6. With a very sharp, dampened knife, slice roll according 
to desired thickness. Serve 
immediately with soy sauce dip.
by Maya M.
LOW CARB
Chicken
Wraps
ingredients
procedure
iceberg lettuce
egg white omelette
chicken breast cooked
steamed veggies
plastic wrap
by Ceren Yavuz
1. Peel off iceberg lettuce leaves . Wash. 
 Drain.
2. Lay plastic wrap first on a flat surface
3. Place leaves down, spread a part like 
 a piece of tortilla
4. Place your eggwhite omelette on the 
 iceberg lettuce leaves
5. Add the cooked chicken breast and 
 steamed veggies
6. With your fingers, carefully roll the 
 lettuce from one side toward the 
 other, using the plastic wrap to 
 help keep the roll tight.
Simple
cucumberprotein
ROLL3 ingredients1 cucumber
1/2 avocado
Sliced chicken or 
turkey (deli may 
work best)
directions
Wash and peel the cucumber. Cut 
off the ends of the cucumber. 
Slice the cucumber thinly, but not 
too thin, so that you can roll it
Place a slice of meat on the 
cucumber, then top with a slice of 
avocado. Roll the cucumber up 
and enjoy!
by Cheri Chan
 Your
Egg Roll
ingredients
preparation
[Cook/prep each topping and set aside]
- Carefully use mandolin to slice long strips of 
eggplant. Season with herbs and grill pan the strips.
- Cook chicken breast and shred into thin strips.
- Sauté mushrooms, onions, and garlic. 
- Mix together diced tomatoes, onions, avocado, lemon 
juice, and pepper.
- Steam and mash purple yam.
[After everything is cooked]
- Starting at one end of the eggplant place toppings of 
choice: chicken, cucumber, avocado, tomatoes, etc. 
Roll all the way to the other end. Place on plate with 
the open flap facing down.
- Repeat
- Once desired amount is made, top with sautéed 
mushrooms, onions, garlic, avocado mixture, and 
purple yam. Squeeze excess lemon juice over the roll 
for extra flavor.
-1 eggplant. 
-1 grilled chicken breast. 
 cooked & shredded.
-diced tomatoes. 
-thinly sliced cucumber sticks.
-sliced/mashed avocado. 
-grilled onions. 
-garlic. 
-mushrooms. 
-steamed purple yam
-juice from 1/2 a lemon 
by KAYLA SAPIDA
NOTAverage
Cucumber
LobsterRolls
Ingredients
2 tbsp. sesame seeds
2 tbsp. flax seeds
2 tbsp. red caviar (fish roe)100g wakame seaweed
1 lobster tail
Fillet of hot smoked salmon
Fillet of fresh tuna
3 small cucumbers 
3 larger cucumbers
1 carrot
1 red capsicum
1 avocado
2 tbsp. chia seeds
Preparation 
Cut the carrot, capsicum and avocado into 
thin strips as these are your fillers. Get your 
tuna fillet and cut into long even strips. 
Combine and toast in a dry pan the chia and 
sesame seeds, remove from heat and roll the
fresh tuna in the seeds to coat. Boil your lobster 
tail and de-shell, cutting into strips, if you 
remove the meat from the shell delicately you 
will have a great serving garnish. You can use 
store bought hot smoked salmon to save on 
prep time but I like to smoke my own, plus I 
love the smell of charcoal.
Cut both ends of the cucumber 
and with a knife hollow out the cucumber 
taking the seeds out and leaving the outer flesh 
only. Be careful not to go too close to the edge as 
it will become hard to complete the following steps. Slit one side length 
ways and lay flat on the bench with the slit facing you. Gently pry open 
and fill with whatever fillings you think will work together. Once packed 
with as much filling as possible and still being able to close set aside.
Grab the larger cucumber and cut both ends off and with a knife hollow 
it out taking the seeds out. Carefully grab your smaller cucumber and 
slide it in the middle or the larger one. This step is a little tricky, try not to 
force it as it can split the larger cucumber. If it is too hard to insert 
hollow a little more of the inside of the larger cucumber with the knife 
and try sliding in again…
Once the two cucumbers are inside each other peel the outer cucum-
ber for a clean look. To finish off, roll the cucumber in some flax seeds 
or red caviar, it gives the official look of a Sushi roll. Slice into bite size 
pieces. Peeling the outer layer after the two are together is a must as it 
is almost impossible to insert it without splitting when peeled… 
Time to 
make the rolls…
by Luke Kotamanidis
Grab your smaller cucumber and score down 
about 3mm all around the cucumber length 
ways with a fork, this will allow you to open the 
cucumber just a little to fill. 
Paleo
Turkey
ROLLby Jill Cariaga
Season ground turkey breast with with old bay, oregano, 
garlic powder, and pepper. Mush together with hands 
into a flat rectangle onto wax paper (turkey rectangle 
should be about a half an inch thick). Place in oven at 
350 for about five minutes only so the outside the turkey 
that is touching the wax paper is slightly cooked and not 
sticking to the wax paper. Place already baked thin 
slices of sweet potato, onions, broccoli, and spinach (All 
veggies pre cooked and sautéed in teriyaki marinade) on 
to turkey then roll it. Place back into oven until turkey is 
a little browned and fully cooked.
Ground Turkey Breast
Old Bay Seasoning
Oregano
Garlic Powder
Pepper
Sweet Potato Slices Baked
Onions
Broccoli
Spinach
Ingredients
Spinach
Coconut 
With Smoked turkey, cream cheese, veggies and feta cheese
Roll
Wrap:
3 eggwhites
1 tbsp coconut flour
1.5 tsp psyllium husk
1 tbsp flax seed
1/4 tsp baking powder
handful of baby spinach
Seasoning: salt and pepper, 1/4 tsp thyme, 1/4 tsp 
oregano, 1/8 tsp onion powder
Filling:
3 oz (100g) smoked turkey slices
1 tbsp low fat cream cheese
1/8 red pepper + 1/8 yellow pepper, chopped
small piece of chopped leeks
Small piece of low fat feta cheese, crumbled
1/6 cup alfa alfa sprouts
Procedure:
1. Put the ingredients for the wrap in a bowl and use 
a hand blender to make a smooth (and pretty thin) 
batter. Pour the batter in a greased pan (coconut oil 
works great) and tip the pan back and forth to make 
the batter spread and make the wrap as thin as 
possible.
2. Prepare the filling by chopping the veggies.
3. Spread the cream cheese on the wrap, then the 
turkey, veggies and feta cheese. Roll it up and enjoy!
by Susanna Backman
Poke
Paradise
Roll
What You’ll Need
1 Jalapeño.
2 Trader Joe's Ahi Tuna steaks. 
1 Pack Trader Joe's 
 Uncured Turkey Bacon.
1 Bag of Kale. 
1 Red Onion.
2 Green Onions. 
 
1 Bottle 100% Sesame Oil. 
1 Bottle of Sriracha Hot Sauce. 
1 Bottle Soy Sauce. 
1 Hoisin Sauce. 
1 Sharp Knife.
by Michael Nguyen
Step 1
Making the 
Hawaiian Poke
1. First step is always the most 
important step that is crucial and 
essential to all elements of the taste 
of the Food. Add music. Food is 
best prepared by a happy person. :)
2.Finely mince jalapeño, green 
onions, and Slice 1/2 red onion 
thin-medium long ways. Place all in 
mixing bowl. 
Add 3 Tablespoons of 100% Sesame oil. Add 
1 Tablespoon of Sriracha sauce. Add 2 
teaspoons of soy sauce. This is the secret... 
1-2 table spoons of Hoisin Sauce and MIX. 
Set Aside.
3. Wash the 2 uncooked Ahi Tuna 
Steaks. Carefully slice tuna into 
cubes.
Place tuna into same mixing bowl 
and lightly mix all ingredients with 
fork. Seran wrap,and marinate in 
Refrigerator for 20 minutes. You're 
Ahi Tuna is officially AHI POKE
Step 2 Step 3
Kale and Uncured 
Turkey Bacon
Rolling
1.Add 1 small cup of water to 
medium sized frying pan. Stove on 
High. Add 1 oz of Kale and cover 5 
mins. Strain the Kale and set aside.
Prep Frying Pan. Spray with 
PAM.
2. Add desired amount of Turkey 
Bacon to frying pan on HIGH. 
3 Minutes each side.(LIGHTLY 
CRISPY, this will be your base to 
roll everything all together and it 
needs to be flexible)
Gather all previous items. (This is 
the fun part!)
1.Lay (cooled-down) turkey bacon 
on cutting board. 
 2. Line with Kale.
3. Add 1 Tablespoon of the Ahi 
Poke on one end of the bacon.
4. ROLL completely and skewer the 
end with toothpick. Sprinkle Pepper 
and SERVE.
Delightful
Sweet Potato
VeggieRoll
1 medium Japanese eggplant
1 medium zucchini
3/4 cup of oven-roasted sweet potatoes 
mashed (wrap whole sweet potato in foil and 
roast for 45min in 375 degree oven)
1/2 medium carrot peeled and julienned
1/2 cup of enoki mushrooms washed and root 
trimmed
Ingredients
Procedure
1) Use a mandolin to slice eggplant and 
zucchini lengthwise about 1/8" thick
2) Lightly salt eggplant and zucchini to 
leach out excess moisture. Wait 3-5 
mins. Pat dry with paper towel.
3) In a non-stick pan, use 1 tsp of olive 
oil or cooking spray on medium-high 
heat and quickly pan sear eggplant and 
zucchini to soften. 1 min preside. 
Remove from pan and set aside.
4) Mash sweet potato with a fork or 
masher. Season to your desire.
5) Start with a slice of eggplant, spoon 
a thin layer of mashed sweet potato on 
top. On top of this, layer zucchini with 
another thin layer of mashed sweet 
potato. Add a small amount of the 
julienne carrots and enoki mushrooms 
at one end.
6) Carefully roll the eggplant and 
zucchini layers around carrots and 
mushrooms. Secure with toothpick.
7) Serve and enjoy! Yields 4-5 rolls
by Pamela Martha Focker
Enchiladas
Ingredients:
• 4 lbs. of trimmed beef brisket 
• 2 thick sweet potatoes 
• 3 dried chiles (Ancho/pasilla,guajillo)
• 2 cloves of garlic 
• 1 ½ cup of chopped yellow onion
• 1 chopped shallot
• 4 quartered cherry tomatoes
• 4 cups of water
• Olive oil
• ½ teaspoon of cumin
• Salt and pepper
Paleo
Enchilada Sauce
Add 4 cups of water to a sauce 
pan. Add salt and pepper. Bring to 
a gentle boil. Toast dried chiles on 
a skillet. Using a tongs and 
scissors, cut the chiles open and 
take out the seeds. Add chiles into 
boiling water, until they become 
plump. Sauté the chopped onion 
and shallot in 2 tablespoons of olive 
oil with a sprinkle of sea salt until 
translucent. Add garlic and sautéfor 2 minutes. Add quartered 
tomatoes for 4 minutes. Using 
tongs put the peppers into a 
blender along with the cooked 
onion, shallot, tomatoes and garlic. 
Add 1 cup of the “Chile water” to 
the blender, season, and blend until 
smooth. Strain the smooth mixture 
and cover the sauce and keep 
warm. Do not dispose of the paste.
Sweet potato 
tortillas
Using a mandolin, slice the sweet 
potato (skin on) length wise to 1/8 
of an inch. Be careful!
Using the chili water gently boil the 
slices till tender. (Tender is being 
able to pick up the slices and they 
can bend without breaking.) After 
cooked, place on a plate and cover 
with foil to keep warm.
Texan Smoked 
Brisket
You have to use a smoker pit. If 
you don’t have one, baking could 
be substituted
Using your choice of wood, heat the 
smoker up to 250 degrees and 
brown the brisket that can be 
seasoned with your favorite season-
ing for about 2 hours. The brisket 
should be browned and slightly firm to 
touch. Wrap in foil tightly and cook an 
hour for every pound. Let brisket rest 
and shred once the meat has cooled 
enough to touch. Shred 4 cups of 
brisket into a bowl and add 2 
tablespoons of the chili paste and chili 
water to moisten up and flavor the 
brisket more. Baking a brisket is 
almost the same only you would 
bake without the foil for 1 hour at 375 
degrees then wrap baking pan and 
cook for 30 minutes per pound.
Assembling all the 
goodness
Pre-heat oven to 275 degrees. Dip 
sweet potato slices in the chili sauce 
and place on a baking sheet. Roll 
the brisket in the sweet potato gently, 
they should hold together but if they 
don’t use a toothpick. In a small 
baking dish line enchiladas and pour 
the enchilada sauce over and cover 
with foil. Bake for 20-25 minutes.
Coconut Crustedchoco-banana
ZUCCHINIberryROLL
by Valerie Azinge
zucchini crust
1 medium zucchini
1/3 cup unsweetened coconut flakes
1 large organic cage free egg white
Coconut oil (for frying)
filling
1 small ripe banana
2 tbsp organic raw cacao powder
1/4 tsp organic pure vanilla extract
1 organic stevia sachet
1/4 cup organic berries
Ingredients
Procedure
Slice zucchini into thin slices with a mandolin knife, 
but be careful! They are quite sharp and could be 
dangerous if not used properly. Alternatively, you can 
use a potato peeler. 
Dip zucchini slices in egg whites and coconut flakes and 
fry both sides on a non stick skillet with coconut oil over 
medium heat, (about 10 seconds per side). 
Set zucchini slices aside and prepare filling. To prepare 
filling, toss all filling ingredients into a food processor 
and puree until smooth.
Spread filling on zucchini slices and roll with berries of 
choice, (i used raspberries and blackberries) and enjoy! 
Strawberry
French Vanilla
Cream Cheese Roll
by Paige Strickland
INGREDIENTS
Crepe or Pancake Mix
1 Very Ripe Banana, 
Mashed
1 Egg
1 Egg White
Pinch of Himalayan Sea Salt 
(Can sub any salt)
1/4 Cup almond meal/Flour
1 tbsp Coconut flour
1 tsp vanilla extract
Filling
Hand ful of strawberries 
sliced
1/4 cup fat free cottage 
cheese
4 tbs of Vanilla protein
1 tsp Vanilla extract
1 tsp chia seeds
Pam Olive Oil cooking spray, 
coconut oil or ghee
Pre-heat pan on Medium heat. Mix all the 
ingredients together until thoroughly 
combined. Pour batter on pan and while 
using a circular motion, spread the batter 
to cover the surface of the bottom of the 
pan. Cook for 1 minute on each side or 
until you achieve the texture you wish.
Remove pancake from heat and let cool. 
Prepare filling by combining all ingredients 
EXCEPT strawberries. Spread filling on 
pancake and top with a layer of strawberries. 
Take an edge and roll up carefully. Top with 
melted dark chocolate dream, chia seeds and 
another strawberry for good measure!
Contributors
“As a recent college graduate with 
a degree in Biology and Dance, I 
have been able to combine my two 
passions, exposing me to just how 
miraculous our bodies are. There-
fore I know how important it is to 
nourish my body appropriately.”
Alina 
Borchardt
Follow me on Instagram 
@clean_lovin and check out my 
blog at cleanlovin.blogspot.com 
for my food creations and recipes! 
Cheri Chan
Jill Cariaga
As a student athlete, I like to be aware of my personal health and
fitness life in addition to spreading that love around to my fellow
family, friends, and instagrammers. My dream is to be a physical
therapist for Olympians, but I would love to be a P.T. for athletes
and children as well. To me, noticing how I impact others plays a huge
role in my life, especially when it is health or fitness related. 
 Instagram or Twitter 
@cherie_amour05
 8 months ago, decided to change my 
lifestyle to clean eating (cause you 
wouldnt see proper progress w/o proper 
nutrition) and turned my IG account 
into a fitness/healthy food account to 
motivate myself and others to eat 
clean and train mean :) The journey 
continues, learn to love it!
 Ceren 
Yavuz
I'm 22 and live in Istanbul, Turkey. A 
senior chemistry major, hoping to make 
a food science/nutrition(msc) soon. 
My name is Jill Cariaga. I am passionate about the well-being of 
everyone around me. Whether it be spiritual, physical, or mental 
health, I am all about giving 100% and doing everything I can with 
what God has blessed me with. I try my best to live each day full of 
love towards others putting God first in everything that I do. My 
greatest desire is to share the kind of love I experience and to push 
and encourage anyone who is motivated to be the best that they can 
be. You are loved just the as you are. Take every moment in and 
start living in love :) 
Email: jillianne13@yahoo.com 
Health Instagram@Jillianne13
What started off as a challenge for 
myself turned into a change in 
lifestyle. Trial and error both at the 
gym and in the kitchen helped me 
become an even more stronger 
individual each day. I've never felt 
more alive than I do today and never 
have I been more passionate about 
healthy living. Stay Happy and 
Healthy.
Kayla
Sapida
kik: itskaylakayyy
itskaylakayyy@gmail.com
operationbeastmode.tumblr.com
Contributors
www.kayleasopenbook.com
instagram.com/kayleale
facebook.com/KayleasOpenBook
twitter.com/kayleale
tumblr.com/kayleale
My name is Kaylea Le. I love creating 
and experimenting new ideas of food art 
and help inspire others to be creative in 
making something plain to extravagant. 
I started off as an instagrammer and 
ended up getting involved with the 
fitfam, which allowed me to inspire 
others to spice up their food. 
Kaylea 
Le
Luke 
Kotamanidis
@definitionhealthychef
luke@definitionfitness.com.au
www.definitionfitness.com.au
I currently work two jobs, for a fruit 
wholesale business for the last 3 years. 
I’m also a personal trainer so naturally 
the two jobs mix with each other as I try 
to create a healthy version of every meal 
I cook. Only recently I have been 
thoroughly into my nutrition and I have 
started a Facebook page Definition 
Healthy Chef which ties in my personal 
training with my love of clean healthy 
food. I’ve never been trained or taught 
how to cook, I’m just a fit person who 
has a passion about food.
I'm just a simple girl 
who loves food and 
fitness. I enjoy 
trying and creating 
healthy recipes that 
won't bore the 
everyday clean-eater.
Melissa
Yee
@myeeee
MichaelNguyen
Paleo Enthusiast, Historian and 
future college educator. Cooking 
since the tender age of 6, My 
aspirations in the health and 
fitness world are to contribute to the 
movement and adequately provide 
ideas and inspirations to those 
willing and receptive tothe cause. I 
enjoy traveling and the foods that 
come in cultural diversity. 
“I believe the world is in 
fact only as small as you 
make it out to be, and food 
is in fact what can bring us 
all together.” 
I’m Maya M., life awesomizer and creator of some rather colorful food 
on the internet. I often share my quirky recipes and fun take on life 
because I know it inspires other people to create the same kind of magic 
in their lives and kitchens. In my spare time, I covet dark chocolate and 
green smoothies in equal measure, write love letters to myself and roam 
the outdoors/gym in search of the perfect muscle-tone. Being physically 
fit keeps me happy and mentally sharp, but I always hold strong to the 
truth that a healthy lifestyle starts in the kitchen, not the gym.
IG - @divaeatslife
FB - Foodiva's Kitchen
Twitter - @divababu
Blog - 
www.foodivakitchen@blogspot.com
Maya M.
Contributors
Paige
Strickland
@paigeella
“If you get a chance, 
take it. If it changes 
your life, let it.”
On March 24th 2010 I was diagnosed 
with an autoimmune disease called 
Rheumatoid arthritis, my life seemed 
over and it felt like all was lost. Fast 
forward to October 8th, 2012, the 
day my life truly began. My life 
began when I started to live clean. 
No more chemotherapy drugs or 
steroids… just what the man 
upstairs provided us with. 
Pamela
Martha
Focker
Instagram
@PamelaMarthaFocker 
#Paleothuglife
Twitter
@PamelaMarthaFocker 
@Paleothuglife
Facebook.com/PaleoThugLife
My passion for creating clean, nutri-
tious and simple dishes started in 
October of 2012. I have realized my 
body was a real reflection of what I was 
putting into it and that I could control 
what was in my food if I prepared it 
myself. Today, I am working hard to 
fuel my body with the nutrients it needs, 
to exercise my body and mind, inspire 
others to eat well and to live my life to its 
full potential in every way.
Shelley Umali
 @getmybodyback
I'm a personal trainer, 
Figure/Body Fitness 
competitor and 
nutrition coach who 
LOVES healthy food 
and live by the motto: 
Healthy doesn't 
have to be boring
SusannaBackman
@tastyhealth
Eating clean whole foods and a 
regular exercise regiment was the key 
towards reaching my goals. So far I 
have brought my fat mass down to a 
healthy percentile and have gained 
lean muscle mass, as well as brighter 
and acne-free skin, higher energy 
levels, and a stronger immune system. 
I am 100% gluten free and pescatar-
ian, and I couldn't be happier about 
my current lifestyle. 
Valerie
Azinge
@valerieazinge
BOOK!e
BARBECUE
PAleo recipes for our favorite time of the year
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