Category: Main Dishes

24 Sep 2019

Kimchi Pancakes

If you are not a fan of kimchi or don’t even know what it is for that matter, then you will either ignore this post or read on out of curiosity!  Kimchi is a Korean fermented side dish made of fermented vegetables and spices.  There are a wide variety of combinations.  Most will include cabbage but after that you may find a combination of cucumbers, radishes, onions, carrots and even apples included.  Kimchi has many health benefits but the major one is its rich abundance of probiotics that contribute to a healthy microbiome.

I was first introduced to kimchi pancakes at our local city farmer’s market.  There is a Korean vendor that I always stop at to purchase my supply of kimchi.  They also serve several Korean style food items so I decided to try the kimchi pancake topped with spiced pork and fresh greens.  Well, I fell in love with these little guys!  Although this was definitely a healthier choice on my part, I’m not certain what kind of flour they use in the pancake batter or what type of oil they fry them in.  That’s the hazard of eating out, we’re never quite sure what the restaurants put in our food.  Sooooo needless to say, I decided to make them at home…my way!

Notes:  I like to serve mine incorporated into my meal.  Almost like a tortilla.  I’ll stack it with some protein, veggies and fresh greens (and maybe a sauce).  They are also delicious alone or with an asian dipping sauce on the side.  

If you don’t have a food processor, beat the eggs in a mixing bowl, add dry ingredients and mix well.  Lastly, add cut up kimchi and liquid.

Ingredients:

  • 3 eggs
  • 2 Tbsp potato starch or tapioca flour
  • ¼ cup coconut flour
  • ½ tsp himalayan salt
  • 1 cup kimchi
  • 2-3 Tbsp of water or kimchi juice
  • 1-2 green onion (optional)
  • coconut or butter for frying (or in a spray form)

 

Directions:

  1. Add eggs, potato starch, flour and salt to a food processor.  Blend for about 1 minute.
  2. Add kimchi, green onion, and juice/water.  Pulse a few times until kimchi is broken up into smaller pieces.  Mixture will be somewhat watery.
  3. Coat the bottom of a skillet with a small amount of oil and heat over medium heat.
  4. Pour ¼ cup of kimchi mixture into the hot skillet.  If the egg starts to spread out, use a spatula to pull the edges back.  Also, use the spatula to evenly disperse the kimchi over the pancake.
  5. Cook for about 2-3 minutes or until lightly browned on the bottom.  Flip the pancake and cook for an additional 2-3 minutes, checking often to ensure pancake doesn’t burn.  (They cook quickly!)
16 Sep 2019

Zucchini Fritters

Do you have a pile of zucchini staring at you that you’re not quite sure what to do with?  Whether it’s from your garden, the farmer’s market or the grocery store (because it was inexpensive and you had all these great intentions)?  Well here’s one solution…fritters! These are a perfect way to take advantage of the abundance of zucchini.  They are savory, easy and tasty.  Serve for dinner or leftovers for breakfast! 

Note:  Amp up the spices if you’d like or add your own variety.

 

Ingredients:

  • 3 medium sized zucchini (grated) – after zucchini is drained it will be around 2 cups
  • ½-1 tsp himalayan salt
  • 2 eggs, beaten
  • ¼-½ cup almond flour
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • ½ tsp oregano
  • ½ tsp smoked paprika
  • ½ tsp himalayan salt
  • ¼ tsp ground pepper
  • preferred oil for frying

Directions:

  1. Shred zucchini using a box shredder and place in a colander.  Sprinkle ½-1 tsp salt over the zucchini, gently toss and place the colander in the sink.  Allow to sit for 10-15 minutes so the zucchini can sweat and drain.
  2. Squeeze as much excess liquid out of the zucchini.  This can be done by using a cheesecloth or your hands.  I prefer to get in there with my hands.  Form 3 large balls and squeeze each one individually.  I do this several times and really squeeze hard!
  3. Place zucchini in a large bowl.  Add beaten eggs, almond flour (start with ¼ cup), garlic powder, onion powder, oregano, smoked paprika, salt and pepper.  Mix to combine.  If mixture still seems to watery, add the rest of the almond flour.
  4. Heat a skillet over medium heat and add preferred oil.
  5. When pan is hot, add ¼ cup portions of zucchini mixture to pan and flatten slightly.
  6. Cook the fritters for about 3-5 minutes or until golden or dark brown (depending on preference).  Flip the fritters when ready and cook for another 3-4 minutes.
  7. Serve as is or with your favorite sauce.

 

11 Sep 2019

Egg Roll in a Bowl

If you’ve ever eaten at a Chinese restaurant, then most likely you’ve had an egg roll.  Those little appetizers deep fried in a pro-inflammatory, highly processed oil.  So tasty at the time, but not so good for a healthy diet.  This dish takes all those delicious asian flavors and transforms them into a tasty and healthy one skillet meal.  

Note:  Optional add-ins or swaps – Cole slaw mix instead of broccoli slaw, shredded carrots, sliced mushrooms.  Ground beef or turkey for your protein.  If you don’t have toasted sesame oil, you might want to get some.  It really does add that classic Asian flavor.   

Ingredients:

  • 1 lb ground pork (beef or turkey)
  • 12 oz package broccoli slaw
  • ½ yellow onion, chopped
  • 1 cup sliced bell peppers (any color)
  • 1 cup sugar snap peas, cut in half
  • ½ tsp garlic powder
  • ½ tsp sea salt
  • ¼ tsp ground pepper
  • 2 green onions, thinly sliced

             

              Sauce:

  • ½ cup sunflower butter
  • 3 Tbsp coconut aminos
  • juice of ½ lime
  • 2 Tbsp toasted sesame oil
  • 1 Tbsp sriracha (add less or omit if you don’t like the extra spice)
  • 2 tsp ground ginger
  • salt and pepper, to taste
  • 2 tsp raw honey or coconut nectar (optional)

 

Directions:

  1. In a small mixing bowl, whisk together all the sauce ingredients and set aside.  If sauce appears too thick, add small amounts of water.
  2. Heat a skillet over medium-high heat.  Drizzle a small amount of approved oil to prevent sticking.  Add the ground pork.  Begin to break meat apart and then add onions, bell peppers, garlic powder, salt and pepper.  Stir continuously and cook until the meat is no longer pink.
  3. Add snap peas and broccoli slaw.  Continue to cook on medium heat for 2-3 minutes.
  4. Stir in the sauce mixture.  Combine and cook until vegetables are tender.  This does not take long so be careful not to overcook.
  5. Serve in a bowl or in individual lettuce wraps.  Garnish with green onion and sesame seeds.
26 Aug 2019

Spicy Baked Salmon

Mexican flavors are not usually synonymous with salmon but trust me, the combination of these spices will add something special to your salmon dinner.  Topped with guacamole or avocado slices and a squeeze of fresh lime juice…YUM!!

Note:  You may have extra seasoning based on personal spice preference and the amount of salmon used.  If so, save it for the next time you make tacos or any other Mexican recipe.  Also, if you use store bought guacamole, check your ingredient list to ensure there are no unwanted additives or sugar.   

 

Ingredients:

  • 1-1½ wild Alaskan salmon
  • 1 Tbsp olive oil
  • 1 tsp chili powder
  • 1 tsp garlic powder
  • 2 tsp paprika (I used smoked paprika)
  • 2 tsp cumin
  • 1 tsp oregano
  • ½ tsp sea salt
  • ½ tsp pepper
  • 1/8 tsp cinnamon

 

Directions:

  1. Preheat oven to 425 degrees.
  2. Mix spices in a small bowl and set aside.
  3. Line a sheet pan with foil and spray liberally with coconut spray or use extra olive oil to spread on pan.
  4. Pat the salmon filets dry with some paper towel and place skin-side down on the sheet pan.
  5. Drizzle the olive oil over the filets and rub around evenly with fingers or a pastry brush.
  6. Rub the seasoning mixture onto the filets so they are completely covered.
  7. Bake for 12-15 minutes depending on the thickness of your filet.  Salomon should flake apart with a fork and have an opaque color.
  8. To serve, top with some fresh guacamole or avocado slices.  Enjoy with a salad and/or vegetables on the side.
26 Jun 2019

Pork Sausage Sweet Potato Hash

I love a hearty and healthy hash!  They’re filling, flavorful and extremely easy to adjust based on individual likes and what you might have in your fridge.  I used a seasoned pork sausage I bought at the farmers market but feel free to use any form of ground meat you prefer.  I also love topping my hash dishes with a fried egg, but if that is not something you’re into, simply bypass that step.

 

Ingredients:

  • 1 Tbsp coconut oil
  • 1 lb pork sausage
  • 2 large sweet potatoes, cubed and roasted
  • 1 red onion, diced
  • 1 green bell pepper, diced
  • 1/2-3/4 cup shredded carrots
  • ¾ tsp garlic powder
  • 1 tsp Italian seasoning
  • 1 tsp smoked paprika
  • 1 tsp Himalayan salt
  • 1/2 pepper
  • eggs, fried
  • feta cheese (optional)

 

Directions:

  1. Preheat the oven to 425.  Line a sheet pan with foil and spray with coconut oil or drizzle sweet potatoes with a little olive oil.  Season with salt, pepper and some smoked paprika.  Roast for 15-20 minutes depending on the size of your sweet potato cubes.
  2. Heat a large skillet on medium-high heat and add the coconut oil.  Add pork sausage and break apart.  Add the green pepper and the onion.  Season with garlic powder, Italian seasoning, paprika, salt and pepper.  Cook on medium heat until vegetables become tender and the pork sausage is browned.
  3.  Remove from heat and set aside or put in a warm oven to keep until ready to plate.
  4. Heat a frying pan and cook the number of eggs needed.
  5. To serve, place a serving of the hash on a plate, top with a fried egg, feta cheese and any other desired toppings.

01 Apr 2019

Beef Liver with Apples and Onions

 

 

Forgive me for loving liver so much!  I know not everyone is a fan but my hope is that I will convert one person at a time.  For this recipe, the apples add that touch of sweetness that some may need to break through that “I don’t like liver” mentality.  And well, onions and liver just go hand in hand together.

 

Ingredients:

  • 1 yellow onion, thinly sliced
  • 2 large Braeburn apples, cubed
  • 1 lb. grass-fed beef livers (I get mine at the local farmer’s market), cut into 2×3″ pieces
  • 1-2 Tbsp ghee
  • 1-2 tsp ground thyme
  • 1 Tbsp Balsamic grand reserve vinegar
  • salt and pepper to taste

 

Directions:

  1. Heat 1 tablespoon of ghee in saucepan.  Add onions and cook on low-medium heat.  Season with salt and pepper according to taste.  Stir frequently and cook for 5-6 minutes or until onions begin to turn a golden brown.
  2. Add apples and cook just until tender.
  3. Transfer onion and apple mixture to a dish.  Keep warm.
  4. Add remaining ghee to the same saucepan and heat over medium heat.  Add the beef liver and cook for approximately 3 minutes or until you see them browning around the edges.  Turn liver pieces over and cook another 2 minutes.  Be careful not to overcook or they will become tough and rubbery.
  5. Place liver on a plate and top with onions and apples.  Yum!!

 

 

11 Mar 2019

Shrimp Egg Roll in a Bowl

Today is Ash Wednesday so when I was deciding what to make for dinner the night before, I had pulled out a bag of frozen shrimp that I had stocked up on.  I was originally thinking a shrimp jambalaya but was a little short on time.  I also had a bag of broccoli slaw that needed to be used so I shifted gears and decided to put this shrimp egg roll in a bowl together.  I was not disappointed!

This recipe comes together very quickly which is great because you can have a meal ready to eat in a about 30 minutes.  It also means that you need to have all your ingredients lined up and ready to go.  This of course is something that you should make a practice of doing for all your meals.  It makes cooking so much easier and more efficient! 

 

Ingredients:

  • 16 oz bag of frozen shrimp, thawed and well drained (I used tail off)
  • 2 Tbsp toasted sesame oil
  • 1 medium sized onion, chopped (heaping ½ cup)
  • 2-3 cloves of garlic, minced (jarred garlic or 1 tsp garlic powder)
  • 1 cup frozen peas
  • 14 oz bag of pre-packaged broccoli slaw or cole slaw mix
  • 3-4 Tbsp coconut aminos (or gluten-free soy sauce)
  • 2 Tbsp rice vinegar
  • 1/2-1 Tbsp sriracha
  • 2 Tbsp tahini
  • 1 tsp ground ginger
  • salt and pepper to taste
  • 1 tsp arrowroot flour, for thickening (frozen shrimp can make it watery)
  • 2 Tbsp sesame seeds

 

Directions:

  1. In a bowl or large mixing cup, whisk together coconut aminos, vinegar, tahini, sriracha, ginger and arrowroot flour.  Set aside.
  2. In a large skillet, add sesame oil and heat on medium-high until hot.  Add onions and garlic.  Sauté for 2 minutes.
  3. Add frozen peas and shrimp.  Season with salt and pepper.  Cook for about 3-4 minutes.  It’s important not to overcook or the shrimp will get rubbery.
  4. Add cole slaw mix and sauce ingredients (if there looks to be too much sauce for your dish, add less).
  5. Stir to combine ingredients.  Sauté until Cole slaw is tender.
  6. Dish up and top with sesame seeds before serving.

18 Feb 2019

Slow Cooker Lamb Stew

Stew is one of those comfort meals that makes me feel warm and fuzzy inside.  I have very vivid memories of my Mom making it in a pressure cooker.  For my version of stew, I used a lamb stew meat but you could just as well use beef.  Also, I decided to add a browning step and I coated the meat with some arrowroot flour.  This will help to thicken the sauce during cooking but at the same time is totally optional.  If you are short on time, just add your meat as is.

As usual, swap out or add any vegetables that suit your fancy.  Green beans, peppers, mushrooms and sweet potatoes would all be great options!  I added kale at the end of the cooking time as well.  You can never have too many vegetables so take every opportunity you can to add all those extra vitamins, minerals and antioxidants to your dishes!

Note:  Depending on the amount of stew meat you use, I provided an amount range for several of the ingredients. 

   

Ingredients:

  • 1½-2 lbs free range lamb stew meat (or beef)
  • 2 Tbsp arrowroot flour (optional)
  • 1-2 Tbsp coconut oil
  • 1 onion, cut into large chunks
  • 2-3 large carrots, cut into 1″ pieces (or baby carrots)
  • 2-3 stalks of celery, cut into 1″ pieces
  • 2-3 cloves of garlic, chopped (or 2 tsp jarred minced garlic)
  • 1 cup frozen peas (add in the last 30 minutes of cooking
  • 1-1½ cups organic beef broth
  • 2 Tbsp spicy brown mustard
  • 1-2 Tbsp ACV
  • 1-2 Tbsp coconut aminos
  • 1 can of tomato paste
  • 1 – 14 oz can diced tomatoes
  • 1½ tsp ground ginger
  • 1½ tsp cumin
  • ½ tsp cinnamon
  • 2 tsp chili powder
  • 1 tsp himalayan salt
  • 1 tsp ground pepper
  • 1 cup of frozen kale or spinach (optional)

 

Directions:

  1. Set the crock pot on the high setting and add coconut oil.  Place stew meat in a mixing bowl and toss with the arrowroot flour to coat.  When oil is hot, add meat and allow to brown for about 1 hour.  (This step is optional.)
  2. Add all the vegetables on top of the meat.
  3. In a separate mixing bowl, combine beef broth, tomato paste, diced tomatoes, mustard, ACV, coconut aminos, and spices.  Whisk together and pour over meat and vegetables.  Gently stir all ingredients together.
  4. Set slow cooker to low setting and cook for 3-4 hours.
  5. Add frozen peas and kale (optional) 30 minutes prior to end of cooking time.
  6. If desired, serve over cauliflower rice.

 

13 Feb 2019

Sweet Potato Fries With Ground Beef and Egg Dinner Bowl

This recipe requires a couple of steps to prepare but in my opinion, is well worth it.  To save yourself some time you can make the ground beef mixture and cut the sweet potatoes the night before.  

Note:  The New Bae seasoning is from Primal Palate (Amazon) and is a combination of salt, paprika, celery, pepper, chili powder, cayenne pepper, cardamom, all spice, mace and bay leaves.  I love having combination spices.  It makes seasoning so much easier.  If you don’t have this as an option, use any combination that sounds good to you.

 

Ingredients:

  • 1 lb grass-fed or organic ground beef
  • 1 red bell pepper, chopped
  • 1 green bell pepper, chopped
  • 1 small onion, diced
  • 2-3 sweet potatoes, cut into strips
  • 2-3 Tbsp tapioca flour
  • 2 Tbsp avocado oil
  • 1-2 Tbsp New Bae seasoning (Primal Palate)
  • 1 Tbsp ghee 
  • salt and pepper to taste
  • 4 eggs (topping)

 

Directions:

Ground Beef 

  1. Add ghee or other cooking oil to a large skillet and place over medium heat.  When skillet is hot add ground beef, peppers and onions.  Add spices.
  2. Continue to stir and allow meat to brown and vegetables to sauté.  When ground beef is completely browned, remove skillet from stovetop.  Cover to keep warm.  Set aside.

 

Sweet Potato Fries

  1. Preheat oven to 425 degrees.  Line a large sheet pan with foil and spray generously with coconut spray.
  2. Place sweet potato strips in a mixing bowl and drizzle with avocado oil.  Season with salt and pepper.
  3. In a gallon sized ziplock bag, add tapioca flour and any seasonings, if desired (I added New Bae).
  4. Add the sweet potatoes to the bag and shake until strips are well coated.
  5. Lay sweet potatoes onto greased foiled pan.  Do not overcrowd.  I did 2 batches.
  6. Bake for 15 minutes.  Remove from oven and flip fries.
  7. Return to oven for an additional 15 minutes or until browned.

 

Assembly  

  1. Place a small pile of the sweet potato fries on a plate.  Spoon some of the ground beef mixture on top.  Fry the eggs according to your liking and place on the top of the meat.  Garnish with avocado slices, guacamole or salsa.  Enjoy!

 

01 Feb 2019

Roasted Brussel Sprouts with Bacon and Sausage

Brussel sprouts are one of those vegetables that a lot of people tend to forget about.  Well this dish will bring them back on your radar.  Roasting any kind of vegetable really brings out their flavor and Brussel sprouts are no exception.  But hold on, when they get all brown and crunchy…yum, even better!  Try this recipe and you might just jump on the Brussel sprout bandwagon.  And if that’s not enough and you need more convincing, Brussel sprouts are packed with nutrition!  Just to name a few…they are very high in vitamins K and C, high in fiber and being a member of the Cruciferous Family, they contain a high level of antioxidants to help lower your risk for cancer and heart disease.

 

Ingredients:

  • 2 – 12 oz bags of fresh brussel sprouts, trimmed and cut in half
  • 5-6 slices of quality bacon, cut into small strips
  • 1/2 red onion, sliced
  • 5 large sausage links, sliced into ½” pieces (I like to cut mine on a diagonal)
  • 1 tsp garlic powder
  • 2-3 tsp dried oregano
  • ½ – ¾ tsp Himalayan pink salt
  • ½ tsp ground pepper
  • 1 Tbsp avocado or olive oil

 

Directions:

  1. Preheat oven to 425 degrees.
  2. Line a large rimmed sheet pan with foil.
  3. Lay the Brussel sprouts out on the pan and drizzle with oil.
  4. Spread the bacon strips and onion slices on top of the Brussel sprouts.
  5. Season with garlic powder, oregano and salt and pepper.
  6. Add the sliced sausage to the parameter of the pan.
  7. Bake for 25-30 minutes.  Remove and toss the Brussel sprouts around with a large spoon half way through cooking time.
  8. When nearing the end of cooking time, turn oven setting to broil and cook for an additional 5 minutes.  This is optional but it will give you that extra char and crunch!
  9. Remove from the oven and toss to combine the sausage with the Brussel sprouts.