Village fitness recipes
Sausage-Veggie Egg Casserole with
Tomato-Spinach Salad
Prep: 15 min
Cook: 25 min
Total: 40 min
Ingredients:
2 Tbsp coconut oil, melted (or use avocado oil)
1 (16 oz) pkg nitrite-free kielbasa, cut into 1/2 inch pieces
1 (8 oz) pkg sliced fresh mushrooms
2 green bell peppers, chopped
11 large eggs, lightly beaten
1/2 tsp garlic salt
1/2 tsp pepper
1 (10 oz) pkg baby spinach
4 plum tomatoes, seeded and chopped
1/4 cup extra virgin olive oil
2 Tbsp balsamic vinegar
2 tsp raw honey (optional)
1.4 tsp salt, 1/4 tsp pepper
Instructions:
Preheat oven to 400 degrees. Heat 1 Tbsp oil in a large skillet over medium heat. Add kielbasa, mushrooms and bell peppers; cook 5 minutes or until kielbasa is browned, stirring frequently. Remove kielbasa mixture from pan. Whisk together eggs, garlic salt and pepper in a large bowl. Stir in kielbasa mixture. Pour into a 13 X 9 in baking dish coated with remaining 1 Tbsp oil. Bake 20-25 minutes or until center is set. Cut into squares to serve.
Combine spinach and tomatoes in a large serving bowl. Whisk together oil, vinegar, honey (if using), salt and pepper; pour over salad, and toss to coat.
Veggie- Smothered Burgers
Wilted Kale Salad with Lemon Vinaigrette
Prep: 15 min
Cook: 15 min
Total: 30 min
Ingredients:
1.5 lb grass-fed ground beef
1 Tbsp Montreal steak seasoning
1 tsp salt, divided
2 Tbsp coconut oil (or use avocado oil)
1 medium onion, thinly sliced
1 green bell pepper, cut into strips
1 (8 oz) pkg sliced fresh mushrooms
2 cloves garlic, minced
1/2 tsp pepper
1 Tbsp arrowroot
2/3 cup organic chicken broth (from a can)
1 (16 oz) bag chopped fresh kale
2 Tbsp extra virgin olive oil
2 Tbsp fresh lemon juice
1/2 tsp garlic salt
1/2 tsp pepper
4 plum tomatoes, chopped
Instructions:
Combine ground beef, seasoning and 1/2 tsp salt in a large bowl. Shape into 6 patties. Heat oil in large skillet over medium-high heat. Cook burgers 4-5 minutes per side or until done. Remove from skillet; keep warm. Add onion, bell pepper, mushrooms, garlic, pepper, and remaining 1/2 tsp salt; cook 5 minutes. Stir together arrowroot and broth. Add broth mixture to skillet. Cook, stirring constantly, 2-4 minutes or until sauce is thickened and vegetables are tender. Top burgers with vegetables.
Cook Kale in boiling water 12 minutes or until kale is tender; drain. Rinse under cold water to cool; drain well. Squeeze kale dry between several layers of paper towels. Combine oil, lemon juice, garlic salt and pepper. Place kale and tomatoes in a serving bowl; pour vinaigrette over kale, tossing to coat.
Ground Turkey Picadillo &
Steamed Broccoli-Apple Salad
Prep: 15 min
Cook: 15 min
Total: 30 min
Ingredients:
1.5 lb lean ground turkey
1/4 cup organic chicken broth
1 Tbsp red wine vinegar
2 cloves garlic, minced
1 medium onion, chopped
1 (14.5 oz) can fire-roasted diced tomatoes, drained
1/2 cup chopped pitted prunes (substitute raisins)
1/4 cup chopped kalamata olives
1 tsp paprika
1 tsp salt
1.5 lb fresh broccoli florets
6 Tbsp extra virgin olive oil
3 Tbsp red wine vinegar
1/4 tsp garlic salt
1/4 tsp pepper
2 apples, finely chopped
Instructions:
Cook turkey in a large nonstick skillet over medium heat 6 minutes or until browned; drain. Add broth, vinegar, garlic and onion; cook 5 minutes or until liquid is almost evaporated. Add tomatoes, prunes, olives, paprika and salt; cook 3 minutes or until thick.
Bring a pot of water to a boil; add broccoli. Cook 3 minutes or until bright green. Plunge broccoli into ice water; drain. Whisk together oil, vinegar, garlic salt and pepper. Combine broccoli and apples in a serving bowl; drizzle with vinaigrette, tossing to coat.
Meal prep and enjoy.
Roasted Paprika Chicken with
Easy Roasted Carrots and Broccoli
Prep: 15 min
Cook: 1 hr 50 min
Total: 2 hr 5 min
2 (3 – 4lb) whole chickens
1 lemon, cut in half
1 Tbsp smoked paprika
2 tsp garlic salt
2 tsp pepper
1/4 cup coconut oil, melted (or use avocado oil)
1 (16 oz) bag of baby carrots, cut in half lengthwise
1 lb broccoli, cut into florets
2 Tbsp coconut oil, melted (or use avocado oil)
1 tsp salt, 1/2 tsp pepper
Preheat oven to 450 degrees. Remove giblets from chicken cavities, and discard. Rinse chickens; pat dry with paper towels. Place one lemon half inside each cavity. Combine paprika, garlic salt and pepper in a small bowl. Brush chickens with oil; rub rosemary mixture over skin. Place chickens, breast side up, on a rack in a shallow roasting pan. Bake 30 minutes. Reduce oven temp to 350 degrees, and bake 1 hour longer or until juices run clear and thermometer reads at least 165 degrees. Let stand 10 minutes before carving.
Preheat oven to 350 degrees. Toss carrots, broccoli and oil on a large baking sheet. Sprinkle with salt and pepper; toss to coat. Bake 18 – 20 minutes or until tender and carrots are slightly caramelized.
This is great for your meal prep days when you are planning for the upcoming week or several small meals. Exercise, Eat Healthy, & Feel Great!
Baked Pork Chops with Avocado Sauce with Pan-Steamed Asparagus
Prep: 20 min
Cook: 15 min
Total: 35 min
Ingredients:
6 bone-in center-cut pork loin chops (you can substitute chicken breasts)
Asparagus
1/2 tsp salt
1/2 tsp pepper
1 Tbsp coconut oil, melted
2 large avocados, pitted and cubed
1/3 cup extra virgin olive oil
2 Tbsp fresh lemon juice
2 tsp hot sauce
1 tsp garlic salt
1 tsp ground cumin
Instructions:
Preheat oven to 375 degrees. Sprinkle pork chops with salt and pepper. Place pork chops on a lightly greased rack set on a rimmed baking sheet. Bake 12-15 minutes or until pork chops are done. Process avocado, oil, lemon juice, hot sauce, salt, garlic, and 1/2 cup water in a blender until smooth. Serve pork chops with avocado sauce.
Place asparagus and remaining ingredients in a large skillet over medium-high heat. Bring to a boil. Cover, reduce heat, and simmer 6 minutes or until crisp tender.
Garlic- Rubbed Tri-Tip Beef Roast
Sautéed Lemon Asparagus
Prep: 15 min
Cook: 15 min
Total: 30 min
Ingredients:
2 Tbsp coconut oil, melted and divided (substitute avocado oil)
2 garlic cloves, minced
1 Tbsp smoked paprika
1/2 tsp salt, 1/2 tsp pepper
2 lb boneless tri-tip beef roast, trimmed
1 clove garlic, minced
1 Tbsp coconut oil (substitute avocado oil)
2 lb fresh asparagus, trimmed
1/4 tsp grated lemon rind
2 tsp fresh lemon juice
1/4 tsp salt, 1/4 tsp pepper
Instructions:
Preheat oven to 400 degrees. Combine 1 Tbsp oil, garlic, smoked paprika, salt and pepper in a large bowl. Add beef to bowl; turn to coat. Heat remaining 1 Tbsp oil in a large ovenproof skillet over medium-high heat. Add beef to skillet. Cook 4 minutes on one side; turn beef, and place skillet in oven. Bake 8-10 minutes or until desired doneness. Remove from skillet; let stand 10 minutes. Thinly slice against grain.
Saute garlic in hot oil in a large skillet over medium heat about 30 seconds. Add asparagus, and saute 5-7 minutes or until crisp-tender. Remove from heat; add lemon rind, juice, salt and pepper.
Herb- Infused Slow Cooker Turkey Breast
Sauteed Mushrooms and Spinach
Prep: 15 min
Cook: 6 hr
Total: 6 hr 15 min
Ingredients:
1 (6 lb bone-in turkey breast
2 cloves garlic, minced
3 Tbsp poultry seasoning
2 Tbsp coconut oil, melted
1 Tbsp grated lemon rind
1 tsp salt, 1 tsp pepper
6 slices bacon
1 medium onion, chopped
1 (8 oz) pkg sliced fresh mushrooms
4 cloves garlic, minced
1/2 tsp salt, 1/2 tsp pepper
1 (10 oz) bag baby spinach
Instructions:
Run fingers under skin of breast to loosen skin from flesh. Combine garlic, seasoning, 1 Tbsp oil, lemon rind, salt, and pepper. Rub mixture under turkey skin. Place turkey breast in a 6 quart slow cooker; add 1.5 cups water. Cover and cook on LOW 6-7 hours or until juices are clear. Strain cooking liquid. Slice turkey to serve.
Cook bacon in a large skillet over medium-high heat 5 minutes or until crisp; crumble bacon, and reserve drippings. Cook onion, mushrooms and garlic in hot drippings 7 minutes or until onion is tender. Stir in bacon, salt and pepper. Gradually add spinach, and stir until spinach is wilted.
Baked Cod with Orange-Jicama Salsa
Zucchini “Pasta”
Ingredients:
6 (6oz) cod fillets (or use tilapia)
1 tsp garlic salt, divided
1/2 tsp pepper, divided
1/4 cup extra virgin olive oil, divided
3 navel oranges
1 tsp Dijon mustard
1 small jicama, peeled and diced
1.5 lb small zucchini
3 Tbsp extra virgin olive oil
1 Tbsp lemon juice
1/4 tsp salt
1/4 tsp pepper
Instructions:
Preheat oven to 350 degrees. Place cod on a roasting rack rubbed with 1 Tbsp oil in a roasting pan. Sprinkle cod with 1/2 tsp garlic salt and 1/4 tsp pepper. Bake 12 minutes or until fish flakes with a fork. Meanwhile, peel and section oranges, reserving 2 Tbsp juice; whisk together juice, remaining 3 Tbsp olive oil, mustard and remaining 1/2 tsp garlic salt and 1/4 tsp pepper. Combine orange sections and jicama in a large bowl; pour vinaigrette over mixture, and toss to coat. Serve with cod.
Cut zucchini lengthwise into 1/4-inch-thick slices. Stack 3 slices at a time, and cut lengthwise into thin strips to resemble strands of pasta. Repeat with remaining zucchini. Combine oil and remaining ingredients in a large bowl; add zucchini, and toss to coat. Let stand at least 10 minutes before serving.
Roasted Jamaican Chicken Thighs
Roasted Curry Cauliflower and Apples
Prep: 10 min
Cook: 1 hr
Total: 1 hr 10 min
Ingredients:
2 Tbsp coconut oil
2 garlic cloves, minced
1 tsp ground ginger
1/2 tsp ground allspice
1/2 tsp dry mustard
1/2 tsp crushed red pepper
1/4 cup coconut aminos soy-free sauce
2 lb bone-in chicken thighs, skinned
2 (12 oz) bags cauliflower florets
3 apples, cored and sliced
2 Tbsp coconut oil, melted
1 Tbsp curry powder
2 tsp Dijon mustard
Instructions:
Preheat oven to 400 degrees. Heat oil in large nonstick skillet over medium-high heat. Add garlic, ginger, allspice, mustard and red pepper; saute 3 minutes or until fragrant. Remove skillet from heat. Whisk in coconut aminos. Place chicken on a large rimmed baking sheet lined with foil. Pour garlic mixture over chicken, tossing to coat. Bake 35 minutes or until chicken is done.
Preheat oven to 400 degrees. Combine cauliflower, apples, oil, curry powder, mustard, and 1/4 tsp each salt and pepper on a rimmed baking sheet; toss gently. Roast 25 minutes or until cauliflower is lightly browned and tender.
Rosemary-Kale Meatloaf
Roasted Butternut Squach Sticks
Prep: 15min
Cook: 1hr 30min
Total: 1hr 45min
Ingredients:
1.5 lb grass-fed ground round
1/2 cup finely chopped onion
1.5 cups finely chopped kale
1 (6 oz) can tomato paste
1/4 cup almond flour
1 large egg, lightly beaten
1.5 tsp chopped fresh or dried rosemary
1 tsp garlic salt
1 tsp pepper
1 Tbsp coconut oil
3 Tbsp coconut oil, melted
2 cloves garlic, minced
1 Tbsp Italian seasoning
1/2 tsp salt
1/2 tsp pepper
1 butternut squash, peeled, seeded, and cut into 3-inch sticks
Instructions:
Preheat oven to 375 degrees. Combine ground round, onion, kale, tomato paste, almond flour, egg, rosemary, garlic salt, and pepper in a large bowl. Mix until combined. Place meat mixture in a 9 X 5 inch loaf pan rubbed with coconut oil. Bake 55 minutes to 1 hour or until center is no longer pink. Let stand 20 minutes; drain if necessary.
Preheat oven to 375 degrees. Combine oil, garlic, seasoning, salt, and pepper in a large bowl. Add squash; toss well. Place squash on a large rimmed baking sheet. Bake 25 – 30 minutes or until browned and tender.
Smoked Salmon Casserole
Broccoli-Tomato Salad
Prep: 15 min
Cook: 35 min
Total: 50 min
Ingredients:
4 oz chopped smoked salmon
1/2 cup chopped green onions
2 cloves garlic, minced
1 Tbsp olive oil
12 large eggs, lightly beaten
1/2 tsp kosher salt
1/2 tsp pepper
1.5 lb broccoli, cut into florets
2 tsp Dijon mustard
6 Tbsp olive oil
2 Tbsp fresh lemon juice
1/4 tsp garlic salt
1/4 tsp pepper
2 plum tomatoes, seeded and chopped
Instructions:
Preheat oven to 350 degrees. Sprinkle salmon, onions, and garlic in a 13X9 inch baking dish rubbed with oil. Whisk eggs, salt and pepper in a large bowl until foamy. Pour over salmon and onions in a baking dish. Bake 35-40 minutes or until set in center. Let stand 5 minutes before cutting.
Bring a pot of water to a boil; add broccoli. Cook 1 minute or until bright green. Plunge broccoli into a bowl of ice water; drain. Whisk together mustard, oil, lemon juice, garlic salt and pepper. Combine broccoli and tomatoes in a serving bowl; drizzle with vinaigrette, tossing to coat.
Bistro Beef-Stuffed Peppers
Paprika Sweet Potato Fries
Prep: 15 min
Cook: 40 min
Total: 55 min
Ingredients:
1 lb grass-fed ground round
1 medium onion, chopped
4 cloves garlic, minced
2 Tbsp Montreal steak seasoning
1/4 cup almond flour
1/4 cup tomato paste
1/2 tsp kosher salt
1/2 tsp pepper
6 large bell peppers (assorted colors)
2 sweet potatoes, peeled and cut into 1/2 inch thick wedges
2 Tbsp coconut oil, melted
1 tsp smoked paprika
1 tsp kosher salt
1/2 tsp pepper
Instructions:
Preheat oven to 350 degrees. Heat a large nonstick skillet over medium-high heat. Add beef, onion, garlic and seasoning to pan; cook 5 minutes or until beef is done, stirring to crumble. Transfer to a bowl; mix in almond flour, tomato paste, salt and pepper. Cut tops off bell peppers; discard seeds and membranes. Stuff beef mixture evenly into peppers. Place stuffed peppers in a baking dish; bake 30 minutes or until peppers are tender.
Preheat oven to 350 degrees. Combine potatoes and oil in a jellyroll pan; toss to coat. Sprinkle with paprika, salt and pepper; toss. Bake 30 minutes, turning once, or until tender and browned.
Greek-Style Baked Pork Chops
Zucchini Cauli-Rice
Prep: 15 min
Cook: 20 min
Total: 35 min
Ingredients:
2 Tbsp Greek seasoning
1 tsp salt
1 tsp pepper
2 Tbsp fresh lime juice
6 bone-in center-cut pork loin chops
1 Tbsp coconut oil, melted
1 (12 oz) bag cauliflower florets
2 Tbsp coconut oil
1 medium onion, chopped
2 zucchini, cut into 1/4-inch rounds
2 cloves garlic, minced
1/2 tsp salt
1/2 tsp pepper
1/4 cup chicken broth
Instructions:
Preheat oven to 375 degrees. Combine seasoning, salt and pepper. Drizzle juice on both sides of pork chops; rub with seasoning mixture. Place pork chops on a lightly greased rack set on a rimmed baking sheet. Bake 12 – 15 minutes or until pork chops are done.
Pulse florets in a food processor until rice-like consistency. Melt oil in a large nonstick skillet over medium-high heat. Add onion and zucchini; cook 5 minutes or until tender. Add garlic, salt and pepper; cook 2 minutes. Stir in cauliflower and chicken broth; cover and cook 15 minutes or until cauliflower is tender.
Lemon-Thyme Chicken with Braised Brussels Sprouts
Moroccan Ground Beef
with Zucchini and Tomatoes
Broiled Tilapia with Olive Tapenade
Broccoli Slaw Toss
Balsamic Pork Tenderloin Mushroom and Leek Saute
Asian Ground Turkey Lettuce Wraps with Coconut Cauli-Rice
Slow Cooker Chicken & Spinach Stew
Celery Root Mash
Spicy Ground Beef-Bell Pepper Stir-Fry
Orange-Scented Carrots
Blacken-Seasoned Cod Fillets
Balsamic-Roasted Broccoli and Cauliflower
Baked Chicken Breasts with Pecan Pesto
Italian-Seasoned Roasted Asparagus
Smoked Sausage with Cabbage and Onions Citrus-Spinach Salad
Greek-Style Baked Burgers with Lemony Arugula-Fennel Salad
Turkey Meatballs with Tomatoes and Spinach & Steamed Baby Carrots
Cilantro-Ginger Flank Steak
Wilted Kale with Garlic
Prep: 15 min
Cook: 10 min
Total: 25 min
Ingredients:
1/2 cup orange juice
1/4 cup coconut aminos soy-free sauce
2 tsp dried cilantro
2 tsp ground ginger
4 cloves garlic, minced
2 lb flank steak, trimmed
2 Tbsp Montreal steak seasoning
1 Tbsp coconut oil, melted
2 Tbsp coconut oil
4 cloves garlic, minced
1 (1 lb) bag chopped kale
2 Tbsp red wine vinegar
1/4 tsp salt
1/8 tsp crushed red pepper flakes
Instructions:
Combine orange juice, coconut aminos, cilantro, ginger and garlic in a large zip-top plastic bag; add steak. Seal and refrigerate 4 hours or overnight. Preheat broiler. Remove steak from marinade; discard marinade. Sprinkle steak with Montreal seasoning. Place steak on a rack rubbed with oil in a broiler pan. Broil 5 minutes per side or to desired degree of doneness. Let stand 5 minutes before slicing thinly across the grain.
Heat oil in a large skillet over medium heat. Add garlic; saute 2 minutes. Add kale, vinegar, salt and red pepper flakes; cook 5 minutes or until kale is wilted.
New Orleans Turkey Sausage and Shrimp
Grapefruit, Basil and Arugula Salad
Prep: 15 min
Cook: 20 min
Total: 35 min
Ingredients:
2 Tbsp coconut oil
1 (14 oz) pkg turkey smoked sausage, cut into 1/2 inch pieces
1 small onion, finely chopped
4 cloves garlic, minced
2 tsp Creole seasoning
1 tsp dried thyme
1 lb large shrimp, peeled and deveined
1 (14.5 oz) can fire-roasted diced tomatoes, drained
2 grapefruit
1/4 cup extra virgin olive oil
1 Tbsp balsamic vinegar
1/4 tsp garlic salt
1 (5 oz) pkg arugula
3 Tbsp chopped fresh basil
Instructions:
Heat oil in a large skillet over medium heat. Cook sausage 5 minutes or until browned. Add onion, garlic, seasoning and thyme; cook 8 minutes, stirring often. Add shrimp and tomatoes. Cook 5 minutes or until shrimp turn pink.
Peel and section grapefruit, reserving juice; whisk together juice, oil, vinegar, and garlic salt. Combine arugula, basil and grapefruit sections in a large bowl. Drizzle vinaigrette over salad; toss to coat. Enjoy!
Ground Beef, Mushroom and Egg Casserole
Apple-Bacon Spinach Salad
Prep: 20 min
Cook: 20 min
Total: 40 min
Ingredients:
2 Tbsp coconut oil, melted
1 lb grass-fed ground beef
1 (8 oz) pkg sliced fresh mushrooms
1 dozen large eggs, lightly beaten
1/2 tsp garlic salt
1/2 tsp pepper
6 slices bacon
1 (5 oz) pkg baby spinach
2 apples, chopped
1/4 cup extra virgin olive oil
1 Tbsp balsamic vinegar
1/4 tsp garlic salt
1/4 tsp pepper
Instructions:
Preheat oven to 400 degrees. Heat 1 Tbsp oil in a large skillet over medium heat. Add ground beef and mushrooms; cook 5 minutes or until browned, stirring frequently. Remove beef mixture from pan. Whisk together eggs, garlic salt, and pepper in a large bowl. Stir in beef mixture. Pour into a 13 x 9 inch baking dish coated with remaining 1 Tbsp oil. Bake 20 – 25 minutes or until center is set. Cut into squares to serve.
Place bacon on a paper towel-lined plate; microwave on HIGH 2 minutes or until crisp. Chop bacon. Combine spinach, apples and bacon in a salad bowl. Whisk together oil, vinegar, garlic salt and pepper. Drizzle salad with dressing; toss to coat. Enjoy!
Quick & Easy Chicken Fajitas
Jicama-Pumpkin Seed Salad
Prep: 15 min
Cook: 15 min
Total: 30 min
Ingredients:
2 Tbsp coconut oil
1.5 lb boneless, skinless chicken breasts, cut into thin strips
1 Tbsp fajita seasoning
1/4 tsp salt
1/4 tsp pepper
1 large onion, thinly sliced
1 large red bell pepper, sliced
2 plum tomatoes, seeded and cut into wedges
1 lime, cut into wedges
Fresh salsa
1/4 cup pumpkin seeds
1 (5 oz) bag baby arugula
1 medium- size jicama, peeled and diced
3 Tbsp extra virgin olive oil
2 Tbsp fresh lime juice
1 tsp salt
1 tsp pepper
1 ripe avocado, pitted and diced
Instructions:
Heat oil in a cast-iron skillet over medium-high heat. Sprinkle chicken with fajita seasoning, salt and pepper; add to skillet. Saute 3-4 minutes or until browned; add 1/4 cup water and simmer until almost evaporated. Remove chicken from skillet, and keep warm. Add onion, bell pepper, and tomato to skillet; saute 5 minutes or until tender. Return chicken to skillet; cook 1 minute. Serve chicken with lime wedges and salsa.
Cook pumpkin seeds in a large nonstick skillet over medium heat 3-4 minutes or until toasted and fragrant, stirring constantly. Combine arugula, jicama and pumpkin seeds in a large bowl. Combine lime juice, oil, salt, and pepper; drizzle over jicama mixture, and toss to combine. Top with avocado before serving.
Curry Beef with Broccoli and Carrots
Roasted Garlic Cauliflower
Prep: 15 min
Cook: 20 min
Total: 35 min
Ingredients:
1 Tbsp coconut oil
1.5 lb grass-fed ground beef
1/2 lb broccoli, cut into small florets
2 carrots, peeled and cut into 1/4 inch slices
1 small onion, chopped
2 tsp curry powder
2 tsp ground ginger
1/4 tsp salt
1/2 cup coconut milk
1/4 cup organic chicken broth
2 Tbsp mild curry paste
1 (16 oz) pkg frozen cauliflower florets
4 cloves garlic, minced
2 Tbsp coconut oil, melted
2 Tbsp coconut aminos soy-free sauce
1/2 tsp salt
Instructions:
Heat oil in a large skillet over medium heat. Add beef, broccoli, carrots, onion, curry powder, ginger, and salt; cook 5 minutes or until beef is no longer pink, stirring to crumble. Add coconut milk, broth and curry paste. Bring to a boil; reduce heat, and simmer 15 minutes.
Preheat oven to 375 degrees. Toss together cauliflower, garlic, coconut oil, coconut aminos and salt on a rimmed baking sheet. Bake 20 – 25 minutes or until cauliflower is tender, stirring occasionally. Enjoy.
Basil-Avocado Chicken Salad Wraps
Roasted Sweet Potatoes
Prep: 20 min
Cook: 1 hr 30 min
Total: 1 hr 50 min
Ingredients:
6 (12 oz) bone-in, skin-on chicken breasts
2 Tbsp extra virgin olive oil
2 tsp garlic salt
2 tsp pepper, divided
2 ripe avocados
1 lime, juiced
3 Tbsp chopped fresh basil
1/4 cup chopped walnuts
2 heads Bibb or butter lettuce, leaves spearated
4 sweet potatoes, peeled and cut into 2 inch pieces (about 2.25 lb)
1 small onion, sliced
2 Tbsp coconut oil, melted
1 tsp garlic salt
1 tsp pepper
Instructions:
Preheat oven to 375 degrees. Place chicken breasts in a baking dish; drizzle with oil, and sprinkle with 1 tsp garlic salt and 1 tsp pepper. Bake 45 minutes or until chicken is done; cool. Shred chicken with 2 forks. Pit and peel avocados; mash with a fork until chunky. Add lime juice, basil, remaining 1 tsp garlic salt and 1 tsp pepper. Mix well. Add chicken and walnuts; stir well. Spoon chicken mixture onto lettuce leaves; roll up.
Preheat oven to 375 degrees. Combine sweet potatoes, onion, oil, garlic salt and pepper in a 13 x 9 inch baking dish; toss to coat. Bake 45 minutes or until sweet potatoes are tender, stirring occasionally. Enjoy!
Asian Ground Beef and Cauliflower
Asian Slaw with Almond Butter Dressing
Prep: 10 min
Cook: 10 min
Total: 20 min
Ingredients:
2 Tbsp toasted sesame oil
1.5 lb grass-fed ground beef
3 cloves garlic, minced
1/4 tsp crushed red pepper flakes
2 Tbsp arrowroot
1/2 cup organic chicken broth
3 Tbsp coconut aminos soy-free sauce
1 (8 oz) can sliced water chestnuts, drained
1 (12 oz) bag cauliflower florets
2 Tbsp rice wine vinegar
1 Tbsp coconut aminos soy-free sauce
1 Tbsp almond butter
1 Tbsp fresh lime juice
1 Tbsp coconut oil, melted
1/8 tsp crushed red pepper flakes
1 (12 oz) pkg broccoli slaw
Instructions:
Heat oil in a cast-iron skillet over medium-high heat; add ground beef, garlic, and crushed red pepper; cook 5 minutes or until beef is no longer pink, stirring to crumble. Stir together arrowroot, broth and coconut aminos. Add broth mixture, water chestnuts and cauliflower. Cover and cook 5 minutes longer or until sauce is thickened and cauliflower is tender.
Combine vinegar, coconut aminos, almond butter, lime juice, oil and crushed red pepper; pour over broccoli slaw in a bowl, tossing to coat.
Italian Ground Turkey Cabbage Rolls
Apple-Spinach Salad
Prep: 10 min
Cook: 20 min
Total: 30 min
Ingredients:
12 large green cabbage leaves
2 Tbsp coconut oil, divided
1.5 lb ground turkey
1 onion, chopped
2 cloves garlic, minced
2 Tbsp balsamic vinegar
1 Tbsp Italian seasoning
1/2 tsp salt
1 (10 oz) package baby spinach
2 Braeburn apples, cored and chopped
2 Tbsp apple cider vinegar
1 Tbsp Dijon mustard
2 tsp pure maple syrup
1/2 tsp salt
1/2 tsp pepper
1/4 cup extra virgin olive oil
Instructions:
Arrange cabbage leaves in a steamer basket over boiling water. Cover and steam 5 minutes or until leaves are tender. Heat 1 Tbsp oil in a large skillet; add turkey to skillet. Cook 8 minutes or until turkey is browned, stirring to crumble; remove from skillet. Add remaining 1 Tbsp oil and remaining ingredients to skillet. Cook 6 minutes or until onion is tender; return turkey to skillet. Spoon mixture down center of each cabbage leaf. Roll up filled cabbage leaves and place, seam side down, on a platter to serve.
Combine spinach and apples in a large serving bowl. Whisk together vinegar, mustard, maple syrup, salt and pepper in a small bowl; slowly add oil, whisking until combined. Pour dressing over spinach mixture; toss to coat.
Slow-Cooker Shredded Cajun Roast Beef
Squash Saute
Prep: 15 min
Cook: 7 hr 20 min
Total: 7 hr 35 min
Ingredients:
1/4 cup coconut oil
2 (2.5 or 3 lbs) boneless chuck roasts
3 Tbsp Cajun seasoning
2 Tbsp balsamic vinegar
2 large onions, quartered
2 carrots, peeled and cut into 3 inch pieces
4 cloves garlic, minced
2 Tbsp coconut oil
3 large yellow squash, thinly sliced
1 red onion, thinly sliced
1 tsp salt
1 tsp pepper
Instructions:
Melt 2 Tbsp oil in a large skillet over medium-high heat. Sprinkle 1 roast with 1.5 Tbsp seasoning in skillet. Cook roast 10 minutes, turning, until browned on all sides; repeat with remaining oil, roast and seasoning. Transfer roasts to a 6-quart slow cooker, cutting to fit as needed. Add 1.5 cups water and the vinegar to skillet, stirring to loosen browned bits; pour liquid into cooker. Add onions, carrots and garlic to cooker. Cover and cook on LOW 7-8 hours or until roast is tender. Shred beef with 2 forks.
NOTE: If you don’t have a 6 quart slow cooker, use a large Dutch oven; bake in 275 degree oven 5-6 hours or until roast is tender.
Heat a large nonstick skillet over medium heat. Add oil to pan; cook squash and onion 10 minutes or until lightly browned. Stir in salt and pepper.
Stir-Fry Pumpkin Seed Chicken
Garlic-Ginger Broccoli
Prep: 15 min
Cook: 10 min
Total: 25 min
Ingredients:
3 Tbsp toasted sesame oil
1.5 lb boneless, skinless chicken breasts, cut into 1 inch pieces
1 tsp garlic salt
1 tsp pepper
1/2 tsp ground ginger
1 carrot, shredded
1 large onion, thinly sliced
3/4 cup pumpkin seeds
1 Tbsp toasted sesame oil
1.5 lb broccoli, cut into small florets
2 cloves garlic, minced
1 tsp ground ginger
1/4 cup beef broth
1 Tbsp coconut aminos soy-free sauce
1 tsp rice wine vinegar
Instructions:
Heat oil in a large nonstick skillet or wok over high heat. Sprinkle chicken with garlic salt, pepper and ginger. Add chicken, carrot and onion to skillet, and cook 8-10 minutes or until done, stirring frequently. Stir in pumpkin seeds, and cook 30 seconds.
Heat oil in a large nonstick skillet over medium heat; add broccoli florets, garlic, and ginger. Saute 4 minutes. Stir in broth, coconut aminos and vinegar; reduce heat. Cover and cook 4 minutes or until broccoli is tender.
Lemon-Herb Roasted Salmon
Balsamic Braised Bok Choy
Prep: 15 min
Cook: 15 min
Total: 30 min
Ingredients:
6 (6 oz) skinless salmon fillets
1 (12 oz) pkg broccoli slaw
2 red onions, thinly sliced
4 cloves garlic, minced
2 lemons, cut in half
3 Tbsp extra virgin olive oil
2 Tbsp Italian seasoning
1 tsp salt
1 tsp pepper
1/3 cup beef broth
1 Tbsp balsamic vinegar
1 Tbsp coconut oil
1.5 lb head bok choy, trimmed and coarsely chopped
Instructions:
Preheat oven to 400 degrees. Place salmon, broccoli slaw, red onions, and garlic in a large roasting pan; squeeze lemons over top. Combine oil, seasoning, salt and pepper; pour over salmon and vegetables. Bake 15 minutes or until fish flakes with a fork.
Bring broth, vinegar and oil to a boil in a large deep skillet; add bok choy. Cover, reduce heat, and simmer 6 minutes or until bok choy is tender.
Veggie-Beef Sloppy Joes
Orange-Avocado Salad
Prep: 15 min
Cook: 15 min
Total: 30 min
Ingredients:
1.5 lbs grass-fed ground beef
2 carrots, shredded
2 bell peppers ( any color), chopped
1 large onion, chopped
1 (6 oz) can tomato paste
1/2 cup organic chicken broth
1 tsp apple cider vinegar
1 Tbsp Montreal steak seasoning
1 tsp dry mustard (or use prepared yellow mustard)
1 head Bibb or Butter lettuce, leaves separated
2 Tbsp fresh lime juice
2 Tbsp extra virgin olive oil
1 tsp crushed red pepper flakes
1/2 tsp salt
2 navel oranges, peeled and sectioned
2 large avocados, pitted and diced
Instructions:
Cook ground beef, carrots, bell peppers and onion in a large nonstick skillet over medium heat 6 minutes or until beef is browned; drain and set aside. Add tomato paste, broth, vinegar, steak seasoning and mustard to skillet. Return beef to skillet; cook 8 minutes or until sauce thickens. Spoon beef mixture onto lettuce leaves; roll up.
Whisk together lime juice, oil, red pepper flakes and salt in a serving bowl. Add oranges to dressing, tossing well. Stir in avocados just before serving.
Slow Cooker Chicken with Sweet Potatoes
Broccoli-Carrot Salad
Prep: 20 min
Cook: 6 hr
Total: 6 hr 20 min
Ingredients:
2 sweet potatoes, cut into large chunks
6 stalks celery, chopped
1 large onion, quartered
2 Tbsp coconut oil, melted
1 Tbsp poultry seasoning
2 Tbsp lemon pepper seasoning
1 Tbsp garlic salt
5 lb whole organic chicken
1.5 lb broccoli, cut into florets
2 tsp Dijon mustard
6 Tbsp extra virgin olive oil
2 Tbsp fresh lemon juice
1/4 tsp garlic salt
1/4 tsp pepper
2 carrots, peeled and shredded
Instructions:
Place sweet potatoes, celery and onion in a 6-7 quart slow cooker; add 1.5 cups water. Stir together oil, poultry seasoning, lemon pepper and garlic salt. Press fingers between skin and flesh of chicken; spread mixture evenly under skin over breast and legs. Place chicken, breast side up, over sweet potatoes in cooker.
Cover and cook on LOW 6 hours or until chicken is done. Pour cooking liquid through a fine wire-mesh strainer into a container; discard solids. Refrigerate or freeze cooking liquid for Low Country-Style Tilapia or another use.
Serve chicken with sweet potatoes, celery and onion.
Bring a pot of water to a boil; add broccoli. Cook 1 minute or until bright green. Plunge broccoli into a bowl of ice water; drain. Whisk together mustard, oil, lemon juice, garlic salt and pepper. Combine broccoli and carrots in a serving bowl; drizzle with vinaigrette, tossing to coat.
Low Country-Style Tilapia
Creamy Cauliflower Grits
Prep: 10 min
Cook: 20 min
Total: 30 min
Ingredients:
6 slices bacon
1 cup thinly sliced green onions
2 cloves garlic, minced
2 (8 oz) pkg sliced fresh mushrooms
6 (6 oz) tilapia fillets, cut into 2 inch pieces
1 cup organic chicken broth
1 Tbsp arrowroot
3 Tbsp lemon juice
1/4 cup chopped fresh parsley
1 (12 oz) bag cauliflower florets
1/4 tsp garlic salt
1/4 tsp pepper
2 tsp coconut oil
1/4 cup organic chicken broth
1/4 cup almond flour
1/4 tsp hot sauce
Instructions:
Cook bacon in a large deep skillet over medium heat until crisp; remove and crumble bacon, reserving 2 Tbsp drippings in skillet. Add green onions, garlic, and mushrooms to skillet; saute 6 minutes or until mushrooms are browned and tender. Add tilapia; cook 4 minutes or until tilapia flakes with a fork. Whisk together chicken broth and arrowroot; add to skillet along with lemon juice. Cook 2 minutes or until mixture thickens; stir in bacon and parsley.
Pulse florets in a food processor until grits-like consistency. Cook cauliflower, garlic salt and pepper in hot oil in a saucepan over medium heat 4 minutes, stirring often. Add broth, almond flour and hot sauce. Cook 12 minutes or until liquid is evaporated, stirring frequently.
Apple-Infused Pork Roast
Garlic-Lemon Artichoke Hearts
Prep: 15 min
Cook: 7 hr 10 min
Total: 7 hr 25 min
Ingredients:
2 Tbsp coconut oil
3 lb boneless pork loin roast, cut into 2 inch pieces
2 Tbsp almond flour
1/2 cup organic chicken broth
2 Gala apples, sliced
1 large onion, chopped
2 cloves garlic, minced
1 tsp chili powder
1/4 tsp salt
1/4 tsp pepper
2 Tbsp coconut oil
1 (1 lb) pkg frozen artichoke hearts, thawed and patted dry
4 cloves garlic, minced
1 tsp lemon pepper seasoning
1/2 tsp salt
Instructions:
Heat oil in a large skillet over medium-high heat. Toss pork with flour; brown on all sides 6-8 minutes. Add broth to pan, stirring to loosen browned bits; set aside. Place apples and remaining ingredients in a 5-6 quart slow cooker. Place browned pork over apple mixture in slow cooker. Pour broth over pork. Cover and cook on LOW 7-8 hours or until pork is tender.
Heat oil in a large skillet over medium-high heat. Add artichoke hearts and garlic to pan. Cook 6-8 minutes, stirring occasionally, or until browned. Stir in lemon pepper and salt.
Lemon-Garlic Chicken Wings
Crispy Sweet Potatoes
Prep: 20 min
Cook: 25 min
Total: 45 min
Ingredients:
2 lb chicken drumettes
1/4 cup chopped fresh parsley
1 Tbsp grated lemon rind
2 Tbsp lemon juice
1/2 tsp garlic salt
1/2 tsp pepper
3 sweet potatoes, peeled and cut into 1 inch chunks
1 large onion, sliced
3 Tbsp coconut oil, melted
1 tsp garlic salt
1 tsp lemon pepper seasoning
Instructions:
Preheat oven to 400 degrees. Toss chicken drumettes and remaining ingredients in a large bowl. Place on a large rimmed baking sheet. Bake 25 minutes or until chicken is done.
Preheat oven to 400 degrees. Combine sweet potatoes, onion, 2 Tbsp oil, garlic salt, lemon pepper on a rimmed baking sheet rubbed with remaining 1 Tbsp oil. Bake 25-30 minutes or until sweet potatoes are browned and crispy, turning once.
Turkey Meatball Soup
Spinach-Apple Salad
Prep: 15 min
Cook: 25 min
Total: 40 min
Ingredients:
2 lb ground turkey
1 (8 oz) package sliced fresh mushrooms, finely chopped
1 Tbsp Italian seasoning
1 large egg, lightly beaten
1 onion, chopped
6 cloves garlic, minced
2 Tbsp coconut oil
1 (28 oz) can whole peeled tomatoes, crushed
1 (32 oz) carton organic chicken broth
1/4 cup chopped fresh parsley
1/4 cup extra virgin olive oil
1 Tbsp balsamic vinegar
1 Tbsp fresh lemon juice
1/2 tsp salt
1/2 tsp pepper
1 (10 oz) bag baby spinach
2 Gala apples, sliced
Instructions:
Combine ground turkey, mushrooms, Italian seasoning and egg; shape mixture into 1 inch meatballs. Heat oil in a Dutch oven over medium-high heat; saute onion and garlic in hot oil for 4 minutes. Add meatballs, and cook 4 minutes or until browned and no longer pink in center, stirring often. Stir in tomatoes, broth and parsley; bring to a simmer. Reduce heat to medium; cover and simmer 15 minutes. Serve immediately.
Combine oil, vinegar, lemon juice, salt and pepper in a small bowl, stirring with a whisk. Combine spinach and apples in a serving bowl; drizzle with vinaigrette, tossing to coat.
Cauli-Rice and Sausage Stuffed Peppers
Roasted Broccoli and Red Onion
Prep: 20 min
Cook: 35 min
Total: 55 min
Ingredients:
1 (12 oz) bag cauliflower florets
1 lb mild ground pork sausage
1 large onion, chopped
4 cloves garlic, minced
1/4 cup almond flour
1/4 cup tomato paste
1 Tbsp Creole seasoning
1/2 tsp salt
6 large bell peppers (assorted colors)
2 lb broccoli
1 red onion, thinly sliced
2 Tbsp coconut oil, melted
1/2 tsp garlic salt
1/4 tsp pepper
Instructions:
Preheat oven to 350 degrees. Pulse florets in a food processor until rice-like consistency. Heat a large nonstick skillet over medium-high heat. Add cauliflower, sausage, onion, and garlic to pan; cook 5 minutes or until sausage is no longer pink, stirring to crumble. Transfer to a bowl; mix in almond flour, tomato paste, seasoning and salt. Cut tops off bell peppers; discard seeds and membranes. Stuff cauliflower mixture evenly into bell peppers. Place stuffed peppers in a large baking dish; bake 30 minutes or until peppers are tender.
Preheat oven to 350 degrees. Cut up broccoli into small florets, and, if desired, chop stems. Toss together broccoli, onion, oil, garlic salt, and pepper on a rimmed baking sheet. Roast 15 to 20 minutes or just until crisp-tender, stirring once.
Curry Beef with Peppers and Onion
Fennel-Pear Salad
Prep: 20 min
Cook: 20 min
Total: 40 min
Ingredients:
1 Tbsp coconut oil
1.5 lb grass-fed ground beef
2 bell peppers (any color), seeded and chopped
1 large onion, chopped
2 tsp curry powder
2 tsp ground ginger
1/4 tsp salt
1 (14.5 oz) can diced tomatoes
1/2 cup coconut milk
2 Tbsp mild curry paste
1 (5 oz) package arugula
2 fennel bulbs, trimmed and thinly sliced
2 Bartlett pears, thinly sliced
2 Tbsp apple cider vinegar
1 tsp pure maple syrup
2 tsp Dijon mustard
1/2 tsp salt
1/2 tsp lemon pepper seasoning
1/4 cup extra virgin olive oil
Instructions:
Heat oil in a large skillet over medium heat. Add beef, peppers, onion, curry powder, ginger and salt; cook 5 minutes or until beef is no longer pink, stirring to crumble. Add tomatoes, coconut milk and curry paste. Bring to a boil; reduce heat, and simmer 15 minutes.
Combine arugula, fennel and pears in a large bowl. Whisk together vinegar, maple syrup, mustard, salt and lemon pepper; gradually whisk in oil. Pour dressing over arugula salad, tossing to coat.
Beefy Mushroom-Sweet Potato Meatloaf
Balsamic-Dijon Broccoli
Prep: 15 min
Cook: 50 min
Total: 1 hr 5 min
Ingredients:
1.5 lb grass-fed ground beef
1 (8 oz) pkg fresh mushrooms, chopped
1 sweet potato, peeled and grated*
1 (6 oz) can tomato paste
1/4 cup almond flour
2 large eggs, lightly beaten
1 Tbsp Montreal steak seasoning
1 Tbsp coconut oil
2 lb fresh broccoli, cut into florets
3 Tbsp extra virgin olive oil (or use avocado oil)
2 tsp balsamic vinegar
1 tsp Dijon mustard
1/2 tsp salt
1/2 tsp lemon pepper seasoning
Instructions:
Preheat oven to 425 degrees. Combine ground beef, mushrooms, sweet potato, tomato paste, almond flour, eggs and seasoning in a large bowl. Mix until just combined. Place meat mixture in a 9 X 5 inch loaf pan rubbed with coconut oil, or shape into a free form 10 X 5 inch loaf on a rack in a broiler pan rubbed with oil. Bake 50 minutes to 1 hour or until center is no longer pink.
Note: * Grate sweet potato using the large holes of a box grater or in a food processor.
Place broccoli in a steamer basket over simmering water; cook 6 minutes or until crisp- tender. Transfer broccoli to a serving bowl. Stir together oil, vinegar, mustard, salt and lemon pepper. Drizzle over broccoli; toss to coat.
Chicken Puttanesca
Wilted Garlic Spinach
Prep: 15 min
Cook: 15 min
Total: 30 min
Ingredients:
2 Tbsp coconut oil
1.5 lb boneless, skinless chicken breasts, cut into 1 inch pieces
2 cloves garlic, minced
1 (28 oz) can chopped tomatoes, undrained
1/3 cup coarsely chopped kalamata olives
1 Tbsp Italian seasoning
1/2 tsp salt
1/4 tsp crushed red pepper
1 Tbsp coconut oil
2 cloves garlic, minced
1 (10 oz) pkg fresh spinach
2 Tbsp apple cider vinegar
1/2 tsp salt
1/2 tsp lemon pepper seasoning
Instructions:
Heat oil in a large saucepan over medium heat; add chicken, and saute 3-4 minutes or until browned. Add garlic, and saute 1 minute. Add tomatoes, olives, seasoning, salt and red pepper; cook 10 minutes or until slightly thickened.
Heat oil in a large nonstick skillet over medium-high heat. Add garlic; saute 1 minute or until fragrant. Add spinach, vinegar, salt and lemon pepper; cook 3-5 minutes or until spinach is wilted and liquid almost evaporates.
Salisbury Turkey Patties and Mushroom Gravy
Cauliflower-Apple Mash
Prep: 15 min
Cook: 15 min
Total: 30 min
Ingredients:
1.5 lb ground turkey
2 Tbsp almond flour
2 Tbsp coconut aminos soy-free sauce, divided
1 Tbsp Dijon mustard
1 Tbsp tomato paste
3/4 tsp salt, divided
3/4 tsp pepper, divided
2 Tbsp coconut oil
1 large onion, thinly sliced
1 (16 oz) pkg sliced fresh mushrooms
2 cups organic chicken broth
2 Tbsp arrowroot
1 (16 oz) bag frozen cauliflower florets
2 cloves garlic
1 Gala apple, peeled and chopped
1/4 cup extra virgin olive oil
1/2 tsp salt
1/2 tsp pepper
Instructions:
Combine ground turkey, flour, coconut aminos, mustard, tomato paste, 1/2 tsp salt and 1/2 tsp pepper. Shape mixture into 6 (1 inch thick) patties. Heat oil in a large nonstick skillet over medium heat; brown patties 2 minutes per side. Remove from skillet; keep warm. Add onion and mushrooms to skillet; saute 6-8 minutes or until browned and tender. Whisk together broth and arrowroot; add to onion mixture with remaining 1/4 tsp salt and pepper. Return patties to skillet; cover and cook 5 minutes longer or until done.
Cook cauliflower, garlic and apple in boiling water to cover 10 minutes or until very tender. Drain well. Return cauliflower and apple to pot over low heat. Stir in oil, salt and pepper. Mash with potato masher until smooth.
Ground Beef-and-Sausage Zucchini Boats
Carrot Ribbon Salad
Prep: 15 min
Cook: 35 min
Total: 50 min
Ingredients:
1 lb grass-fed ground beef
1/2 lb ground pork sausage
1 large onion, chopped
2 cloves garlic, minced
1/4 cup almond flour
1/4 cup tomato paste
1 Tbsp Montreal steak seasoning
1/2 tsp salt
1/2 tsp pepper
6 medium zucchini, cut in half lengthwise
1/4 cup extra virgin olive oil
2 Tbsp fresh lemon juice
1 tsp pure maple syrup
1/4 tsp salt
1/4 tsp pepper
1.5 lb carrots
Instructions:
Preheat oven to 350 degrees. Heat a large nonstick skillet over medium-high heat. Add ground beef, sausage, onion and garlic to skillet; cook 7 minutes or until beef and sausage are no longer pink, stirring to crumble. Transfer beef mixture to a bowl; mix in almond flour, tomato paste, seasoning, salt and pepper. Scoop pulp out of zucchini halves, and discard pulp. Stuff beef mixture into zucchini shells on a baking sheet. Bake 25 minutes or until zucchini is tender.
Whisk together olive oil, lemon juice, maple syrup, salt and pepper in a bowl. Shave carrots with a vegetable peeler into bowl (to yield about 4 cups ribbons). Toss to coat.
Moroccan Slow Cooker Chicken Thighs
Braised Baby Bok Choy
Prep: 25 min
Cook: 5 hr
Total: 5 hr 25 min
Ingredients:
2 lb bone-in chicken thighs
3/4 tsp salt
3/4 tsp pepper
2 Tbsp coconut oil
2 cloves garlic, minced
1 tsp ground cumin
1 tsp ground turmeric
1 tsp ground ginger
1.25 cups coarsely chopped pitted dates
1 (14.5 oz) can organic chicken broth
3/4 cup organic chicken broth
1 Tbsp coconut amino soy-free sauce
6 heads baby bok choy, cut in half lengthwise
Instructions:
Remove skin from chicken thighs using a paper towel. Sprinkle chicken with salt and pepper. Heat oil in a large deep skillet. Brown chicken, in batches, 2-3 minutes per side. Place chicken in a 5-6 quart slow cooker. Add garlic and remaining ingredients. Cover and cook on LOW 5 hours or until thighs are tender.
Bring broth and coconut aminos to a boil in a large deep skillet. Add bok choy to skillet, cut sides down. Cover, reduce heat, and simmer 6 minutes or until tender. Season to taste with salt and pepper.
Cajun Vegetable Meatloaf
Lemon-Roasted Brussels Sprouts
Prep: 15 min
Cook: 50 min
Total: 1 hr 5 min
Ingredients:
1.5 lb grass-fed ground beef
1 large onion, chopped
1 bell pepper, seeded and chopped
1 (8 oz) pkg sliced fresh mushrooms
1 (6 oz) can tomato paste
1/4 cup almond flour
2 large eggs, lightly beaten
1.5 Tbsp Cajun seasoning
1 tsp garlic salt
1 tsp pepper
1 Tbsp coconut oil
1.5 lb Brussels Sprouts, cut in half
2 Tbsp coconut oil, melted
2 Tbsp lemon juice
2 cloves garlic, minced
1/2 tsp salt
1/4 tsp pepper
Instructions:
Preheat oven to 425 degrees. Combine beef, onion, bell pepper, mushrooms, tomato paste, almond flour, eggs, seasoning, garlic salt and pepper in a large bowl. Mix until just combined. Shape into a free-form 10 x 5 inch loaf on a rack in a broiler pan rubbed with oil. Bake 50 minutes to 1 hour or until center is no longer pink.
Preheat oven to 425 degrees. Combine Brussels Sprouts, oil, juice, garlic, salt and pepper on a rimmed baking sheet. Bake 15 minutes or until browned, stirring once.
Chicken Sausage and Mushroom Cauliflower Risotto
Spinach-Pear Salad
Prep: 15 min
Cook: 20 min
Total: 35 min
Ingredients:
1 (12 oz) bag cauliflower florets (about 4 cups)
1 Tbsp coconut oil
1 (12 – 14 oz) pkg Italian chicken sausage, sliced 1/2 inch thick
1 (8 oz) pkg sliced fresh mushrooms
1 large onion, chopped
2 Tbsp dried Italian seasoning
1/2 cup organic chicken broth
1/2 cup almond flour
1/4 tsp salt
1 (10 oz) pkg baby spinach
2 Bartlett pears, cored and chopped
2 Tbsp apple cider vinegar
1 Tbsp Dijon mustard
1/2 tsp salt
1/2 tsp lemon pepper seasoning
1/4 cup extra virgin olive oil
Instructions:
Process cauliflower in batches in a food processor until it resembles rice. Heat oil in a large nonstick skillet over medium-high heat. Add sausage; cook 5 – 6 minutes or until browned. Remove sausage from skillet, reserving drippings in pan. Add cauliflower, mushrooms, onion and seasoning to pan. Cook 4 minutes, stirring often. Add sausage, broth, flour and salt. Cook 12 minutes or until liquid is evaporated, stirring frequently.
Combine spinach and pears in a large serving bowl. Whisk together vinegar, mustard, salt and lemon pepper in a small bowl; slowly add oil, whisking until combined. Pour dressing over spinach mixture; toss to coat.
Flank Steak with Balsamic-Sweet Potato Sauce
Cauliflower-Apple Mash
Prep: 15 min
Cook: 15 min
Total: 30 min
Ingredients:
2 lb flank steak
2 Tbsp coconut oil
1 Tbsp Montreal steak seasoning
1 medium sweet potato, peeled and shredded
1 clove garlic, minced
1 large onion, thinly sliced
1 cup organic chicken broth
1/4 cup balsamic vinegar
3 Tbsp coconut milk
1.5 tsp arrowroot
1 (16 oz) bag frozen cauliflower florets
2 cloves garlic
1 Braeburn apple, peeled and chopped
1/4 cup extra virgin olive oil
1/2 tsp salt
1/2 tsp lemon pepper seasoning
Instructions:
Trim steak, and slice across the grain into 1/4 inch thick slices. Heat oil in a large nonstick skillet over medium heat. Combine steak and seasoning in a small bowl, tossing to coat. Add steak to pan; cook 3 minutes. Add sweet potato, garlic and onion; cook 6 minutes. Combine broth, vinegar, coconut milk and arrowroot. Add broth mixture to skillet; bring to a boil, and simmer 4 minutes or until thickened.
Cook cauliflower, garlic and apple in boiling water to cover 10 minutes or until very tender. Drain well. Return cauliflower and apple to pot over low heat. Stir in oil, salt and lemon pepper. Mash with a potato masher until smooth.
Tomato and Green Chile Pork
Skillet Squash and Mushrooms
Prep: 15 min
Cook: 7 hr 10 min
Total: 7 hr 25 min
Ingredients:
1 large onion, chopped
2 cloves garlic, minced
1 (10 oz) can diced tomatoes with green chiles
2 Tbsp coconut oil
3 lb boneless pork loin roast
2 Tbsp almond flour
1 Tbsp Southwest seasoning
1 (14.5 oz) can organic chicken broth
1.5 lb small yellow squash
1 Tbsp coconut oil
1 (8 oz) pkg sliced fresh mushrooms
1/2 tsp garlic salt
1/2 tsp pepper
Instructions:
Place onion, garlic and tomatoes in bottom of a 5 – 6 quart slow cooker. Melt oil in a large skillet over medium-high heat. Sprinkle pork shoulder with flour and seasoning; add pork to hot skillet. Brown on all sides (about 8 minutes total). Transfer pork to a 5 – 6 quart slow cooker. Add broth to pan, stirring to loosen browned bits; pour over pork. Cover and cook on LOW 7 to 8 hours or until pork is tender.
Cut squash in half lengthwise, and then slice into 1/2 inch thick slices. Heat oil in a large skillet over medium heat. Add squash, mushrooms, garlic salt and pepper; cook 5 – 7 minutes or just until squash is tender.
Chicken Stir-Fry with Chile Sauce
Sauteed Sesame Asparagus
Prep: 15 min
Cook: 15 min
Total: 30 min
Ingredients:
6 boneless skinless chicken breasts
2 Tbsp sesame oil
1 bell pepper, thinly sliced
1 small red onion, thinly sliced
2 cloves garlic, minced
1/2 cup coconut aminos soy-free sauce
2 Tbsp organic chicken broth
2 Tbsp hot chile sauce
2 Tbsp arrowroot
2 lb asparagus, cut into 1 inch pieces
2 Tbsp sesame oil (or coconut oil)
2 tsp minced ginger
1 clove garlic, minced
1/2 tsp salt
1/4 tsp pepper
Instructions:
Cut chicken into 2 inch pieces. Heat oil in a large wok or nonstick skillet over high heat. Add chicken to pan, and cook 7 minutes or until browned. Remove chicken from pan. Add pepper, onion and garlic to pan; cook 5 minutes or until tender. Combine coconut aminos, broth, chile sauce and arrowroot in a small bowl, stirring with a whisk until blended. Add chicken and sauce mixture to pan. Boil 2 – 3 minutes, stirring constantly, or until sauce is thickened.
Saute asparagus in hot sesame oil in a large nonstick skillet over high heat 4 minutes or until just tender. Stir in ginger and remaining ingredients. Cook 1 minute.
Salmon, Sweet Potato and Apple Hash
Zucchini “Pasta”
Prep: 15 min
Cook: 20 min
Total: 35 min
Ingredients:
2 Tbsp coconut oil
3 medium sweet potatoes, peeled and diced
1/2 tsp salt
1/2 tsp pepper
2 Granny Smith apples, cored and diced
1 large onion, diced
1 tsp dried thyme
3 (7.5 oz) cans Wild Alaskan pink salmon, drained and flaked
1/2 (10 oz) pkg baby spinach
1.5 lb small zucchini
3 Tbsp extra virgin olive oil
1 Tbsp lemon juice
1/4 tsp salt
1/4 tsp pepper
Instructions:
Heat oil in a large nonstick skillet over medium-high heat. Add sweet potatoes, salt and pepper; cook 10 – 12 minutes or until browned. Add apples, onion, thyme and salt; cook 5 minutes. Add salmon and spinach; cook 4 – 5 minutes or until thoroughly heated and spinach wilts.
Cut zucchini lengthwise into 1/4 inch thick slices. Stack 3 slices at a time, and cut lengthwise into thin strips to resemble strands of pasta. Repeat with remaining zucchini. Combine oil and remaining ingredients in a large bowl; add zucchini, and toss to coat. Let stand at least 10 minutes before serving.
Beef and Cabbage Curry
Spinach-Apple Salad with Dijon-Maple Vinaigrette
Prep: 10 min
Cook: 4 hr 10 min
Total: 4 hr 20 min
Ingredients:
1.5 lb grass-fed ground beef
1 medium green cabbage, shredded
4 cloves garlic, minced
2 Tbsp curry powder
1 (13.5 oz) can coconut milk
1 (14.5 oz) can organic chicken broth
1 tsp salt
1 tsp pepper
2 Tbsp apple cider vinegar
1 Tbsp Dijon mustard
1 Tbsp pure maple syrup
1/2 tsp salt
1/2 tsp pepper
1/4 cup extra virgin olive oil
1/2 (10 oz) pkg baby spinach
1 Braeburn apple, peeled and chopped
Instructions:
Cook ground beef in a large nonstick skillet over medium heat 6 minutes or until beef is browned; drain. Combine beef, cabbage, garlic, curry powder, coconut milk, broth, salt and pepper in a 5 – 7 quart slow cooker. Cover and cook on LOW 4 to 5 hours or until cabbage is done.
Whisk together vinegar, mustard, syrup, salt and pepper in a small bowl; slowly add oil, whisking until blended. Combine spinach and apple in a serving bowl; drizzle with vinaigrette, tossing to coat.
Baked Balsamic Chicken Breasts
Bacon-Wrapped Sweet Potato Wedges
Prep: 15 min
Cook: 40 min
Total: 55 min
Ingredients:
1/4 cup coconut oil, divided
3 cloves garlic, minced
1/4 cup balsamic vinegar
1 Tbsp pure maple syrup
6 (6 oz) bone-in, skin-on chicken breasts
1 tsp lemon pepper seasoning
1 tsp salt
3 large sweet potatoes, peeled and cut into 1/2 inch thick wedges
2 Tbsp coconut oil, melted
1 tsp garlic salt
1/2 tsp pepper
12 bacon slices, cut in half
Instructions:
Preheat oven to 400 degrees. Combine 3 Tbsp oil, garlic, vinegar, and syrup in a large bowl. Add chicken, and toss to coat; reserve marinade. Place chicken on a rack of a roasting pan rubbed with remaining 1 Tbsp oil. Sprinkle with lemon pepper and salt. Bake 40 minutes. Meanwhile, bring reserved marinade to a boil in a small saucepan; boil 1 minute. Serve reduced sauce with chicken.
Preheat oven to 400 degrees. Combine sweet potatoes and oil on a rimmed baking sheet; toss to coat. Sprinkle with garlic salt and pepper; toss. Wrap each wedge with 1 piece of bacon. Bake 30 minutes or until wedges are tender and bacon is crisp.
Broiled Lemon-Pepper Flank Steak
Quick Steamed Cauliflower
Prep: 10 min
Cook 10 min
Total: 20 min
Ingredients:
2 Tbsp coconut oil, melted
2 Tbsp lemon juice
1 Tbsp lemon pepper seasoning
2 tsp garlic salt
2 lb flank steak, trimmed
2 (12 oz) bags cauliflower florets
2 Tbsp extra virgin olive oil
1 Tbsp grated lemon rind
1 tsp salt
1 tsp pepper
Instructions:
Preheat oven to broil. Combine oil, lemon juice, seasoning and garlic salt in a small bowl. Rub mixture over flank steak on a broiler pan rubbed with olive oil. Broil 5 minutes per side or to desired doneness. Let stand 10 minutes before slicing thinly across the grain.
Combine cauliflower and 1/2 cup water in a large microwavable bowl. Cover with plastic wrap, and vent one corner. Microwave on HIGH 4 minutes or until tender. Drain. Stir together cauliflower, oil, lemon rind, salt and pepper.