LizeeAngel's 2021 Jumpstart Guide - NIK MANNING - 2021 Lizeeangel, llc. All Rights Reserved
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LizeeAngel’s 2021
Jumpstart Guide
NIK MANNING
© 2021 Lizeeangel, llc. All Rights Reserved
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
17
LizeeAngel 2021 Jumpstart guide
A little more18 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 paprika20 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
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