Turkey Burgers with Savory Warm Relish


  • Ground turkey (¼ pound patties, 93% lean) seasoned with a little salt & pepper
  • 1 medium onion
  • 1 red bell pepper thinly sliced
  • 3 cups red cabbage shredded
  • 1 tablespoon olive oil
  • ¼ cup balsamic vinegar
  • ¼ teaspoon garlic salt
  • 4 large leafs of lettuce (romaine, red leaf, or green leaf)


Wash and dry the lettuce leaves.

In a large skillet sauté the onion, pepper, and red cabbage with the olive oil until soft.

Add the garlic salt and balsamic vinegar and allow to simmer until the vinegar and veggies are shiny and caramelized. Stir often. (Most of the liquid will have cooked off).

Keep this relish warm.

Grill or pan fry 4 quarter pound turkey burgers until just done. (Cooking them too long will make them dry) Usually 4 minutes on each side on a hot grill is sufficient, but a little longer if you are using the frozen type.

Now place a turkey burger on the stem end of the lettuce leaf, top with a generous portion of the warm relish.

Serve! Feeds 4 with other sides or 2 as a complete meal.

Macros (per serving)

FAT 13

Grandmother's Famous Cranberry Bread


  • 2 cups sifted all-purpose flour
  • 1 cup coconut sugar
  • 1 ½ tsp baking powder
  • 1 tsp salt
  • ½ tsp baking soda
  • ¼ cup goat butter
  • 1 egg, beaten
  • 1 tsp grated orange peel
  • ¾ cup orange juice
  • 1 ½ cups light raisins
  • 1 ½ cups fresh or frozen cranberries, chopped


Sift Flour, sugar, baking powder, salt, and baking soda into a large bowl. Cut in butter until mixture is crumbly. Add egg, orange peel, and orange juice all at once; stir just until mixture is evenly moist. Fold in raisins and cranberries.

Spoon into a greased 9 x 5 x 3-inch loaf pan. Bake at 350 for 1 hour and 10 minutes, or until a toothpick inserted in center comes out clean. Remove from pan; cool on a wire rack.

If you choose, you may substitute cranberries for the raisins to have an all cranberry bread.

Salmon Croquettes


  • 1 cup organic yellow cornmeal
  • ¼ tsp salt
  • ⅛ tsp pepper
  • 1 finely chopped medium onion
  • 1 finely chopped medium bell pepper and/or 1 finely chopped stalk of celery
  • 3 crumbled strips of cooked turkey bacon (nitrate-free)
  • 1-2 tbsp stone ground mustard
  • 4 cans of wild caught Alaskan salmon (drained)
  • 3 eggs, whisked
  • Avocado oil


Combine the first 3 ingredients in a shallow mixing bowl and set aside. Combine the remaining ingredients in a large mixing bowl. Once blended, form into patties. Dip the patties in the cornmeal mixture and coat the outside of the patties on both sides. Add a tablespoon of avocado oil to a heated cast iron pan and coat well. Add patties and cook about 5 minutes on each side or until browned and no liquid comes out when pressed. Makes 11-12. Save leftover patties and have as a sandwich or a healthy salad.

TRiYON Power Muffin


  • 2 medium ripe bananas
  • ¼ cup sorghum (or maple) syrup
  • 2 eggs
  • 2 tbsp coconut oil, melted
  • 1 tsp vanilla extract
  • 1 cinnamon
  • 2 cups sorghum flour
  • ¼ cup rolled oats
  • ¼ cup ground flaxseed
  • ¼ cup hemp seeds
  • ½ tsp salt
  • ¾ tsp baking soda
  • 1 cup blueberries

Preheat oven to 350F. Grease muffin pan with organic vegetable shortening or coconut oil. In a small bowl, mash bananas with a fork. Add sorghum syrup, eggs, coconut oil and vanilla, stirring to combine. In a large bowl, combine the dry ingredients and stir. Add the wet ingredients to the dry ingredients and mix well. (The batter will be stiff.) Fold in the blueberries. Spoon the batter evenly into muffin pan. Bake for about 25 minutes.

Yield: 12 muffins

Power Harvest Salad (with TRiYON Dressing)


  • 12 oz spinach & arugula
  • 1 medium size onion, sauteed
  • 5 small cooked beets
  • 2 medium size sweet potatoes, cubed & baked
  • 2 tbsp crumbled goat cheese
  • ¼ cup sauteed pumpkin seeds (saute with some coconut oil, maple syrup, and cinnamon)

TRiYON Dressing


  • ⅓ cup apple cider vinegar
  • ⅔ cup extra virgin olive oil
  • 2 tsp stone ground mustard
  • 1 to 2 tbsp local honey
  • ⅛ tsp sea salt
  • 1 tsp basil

Note: For the "Power Harvest Salad", you can add 1 tbsp of maple syrup to the dressing for that little extra kick! Enjoy!!

TRiYON Power Zone Omelette

The perfect blend of macros to fuel your workout for the day! Also, the perfect recovery meal after a tough morning session! Trigger your fat burning metabolic state for the day!! Stay in the zone! Feel the difference!


  • 4 egg whites grilled in light avocado oil (no butter!)
  • ½ cup sliced tomatoes
  • ¼ of a medium size avocado
  • 2 cups of sauteed spinach & arugula
  • ½ oz crumbled goat cheese
  • ½ a banana & 4 to 5 strawberries (organic please!)

Just 250 calories packed solid with nutrients, protein, and healthy fats to fuel and recover! #BurnFat

Coconut Flour Pancakes


  • ¼ cup coconut flour
  • ⅛ tsp baking soda
  • Pinch of salt
  • ⅓ to ¼ cup coconut milk
  • 2 tbsp organic, cold-pressed coconut oil
  • 3 eggs
  • 1 to 2 tbsp honey
  • ½ tsp vanilla extract
  • Maple syrup to taste


  1. Thoroughly mix the eggs, coconut oil, and honey together
  2. Add the coconut milk and vanilla extract
  3. Throw in the coconut flour, baking soda, and salt. Mix lightly.
  4. Using a measuring cup, add some batter to the pan. Figure out how many pancakes you’d like to make beforehand so you can use an appropriately sized cup.
  5. Remember, you aren’t likely to see many bubbles forming on the top, so carefully check the underside of your pancake before flipping

Blueberry Zucchini Bread

Dry Ingredients

  • 3 cups whole wheat flour
  • 1 tsp baking powder
  • 1 tbsp cinnamon
  • ¼ tsp baking soda
  • 1 tsp salt

Wet Ingredients

  • 3 eggs
  • 3 cups shredded zucchini
  • ⅔ cup of coconut oil liquified
  • 3 tsp vanilla
  • ½ to ⅔ cup of maple syrup
  • 2 cups blueberries


  1. Preheat oven to 350F
  2. Stir dry ingredients together
  3. Add wet ingredients to dry ingredients and stir
  4. Pour into two separate greased loaf pans
  5. Bake 50 minutes