Category: Main Dishes

23 Jan 2020

Primal Meatloaf

I think we’ve all had an experience with a dried out meatloaf and we wonder where we went wrong!  I can, with great confidence, guarantee that this meatloaf will not disappoint and could very well become a family favorite.  This meatloaf is so moist and the sauce on top is like icing on a cake…they just go together!

The other great thing about this recipe is that there aren’t a lot of extra ingredients.  It’s very possible that you have everything you need in your pantry and refrigerator right now!  So what are you waiting for? 

 

Meatloaf Ingredients:

  • 1 lb organic or grass-fed ground beef
  • ½ yellow onion, diced (about ½ cup)
  • ½ red or yellow bell pepper, diced (about ½ cup)
  • 2 tsp jarred minced garlic
  • ½ Tbsp oil, for sautéing
  • 1 egg, beaten
  • 1 tsp smoked paprika
  • 5 Tbsp almond flour
  • 2 tsp coconut aminos
  • 1 Tbsp spicy brown or dijon mustard
  • 1 tsp oregano
  • ½ tsp salt
  • ¼ tsp ground pepper

 

Sauce Ingredients:

  • ¼ cup tomato paste
  • 1 Tbsp apple cider vinegar
  • 1 Tbsp coconut aminos
  • 1 tsp smoked paprika
  • 1 Tbsp dijon mustard
  • 2 tsp raw honey
  • dried parsley, optional

 

Directions:

  1. Preheat the oven to 350 degrees.
  2. In a medium sized bowl, add all of the meatloaf ingredients.  Mix with your hands or a large spoon making sure all the ingredients are well incorporated.
  3. Place meat into a sprayed loaf pan and lightly press down to form a loaf shape.
  4. In a small mixing bowl, add the sauce ingredients and whisk together.
  5. Pour the sauce onto the meatloaf and spread evenly over the top.
  6. Bake for 45-60 minutes, until the meatloaf is completely cooked through.
  7. Allow to rest in the pan for about 10 minutes before slicing.
08 Jan 2020

Sausage with Cabbage Slaw and Apples

Sausage, cabbage and onions together in a meal is the epitome of your traditional hearty meal.  But to take this dish to the next level and add another layer of flavor, I like to throw some apples in the mix!  What I also love about this dish is that the ingredients cook very quickly so your meal comes together in no time!  Oh, and I would be remiss to mention that it is very economical and prepared in one skillet for easy clean up! 

As should always be the case, have all the ingredients prepped and ready to go for quick and easy assembly.  You may even have most of these ingredients on hand.  I always keep several packs of the pre-cooked sausage in my freezer because they are a great “go to” in a pinch. 

 

Ingredients:

  • 5 precooked sausage links (I used an apple chicken variety)
  • 1-2 Tbsp coconut oil
  • 9 oz bad of cabbage slaw
  • 1 onion, sliced
  • 1 red bell pepper, diced
  • 1 large apple, diced (a harder variety holds up better to the heat)
  • 2 Tbsp apple cider vinegar
  • 1 Tbsp dijon or spicy brown mustard
  • 1 tsp smoked paprika
  • 2-3 tsp maple syrup
  • ½ tsp sea salt
  • ¼ tsp ground pepper

 

Directions:

  1. In a cast iron skillet, add 1 Tbsp of coconut oil and heat on medium heat.
  2. Add the sausage links and cook until browned, turning several times so all sides are a golden brown.
  3. Remove sausages from the pan, place on a plate and set aside.
  4. In the same skillet, add additional oil, if needed.  When oil is heated through, add onions, red pepper, cabbage slaw, ACV, mustard, maple syrup and spices.  (I like to whisk the ACV, mustard, maple syrup and spices together in a small bowl before adding.)
  5. Sauté together, stirring continuously, until vegetables cook down and are tender (about 3 minutes).
  6.  Turn heat down to medium and add the apples.  Continue to cook for an additional 2 minutes.
  7. Add sausage back into the pan.
  8. Enjoy with some fresh greens!
14 Dec 2019

Paleo Pancakes

Do you feel as though you’re missing out on that beloved stack of pancakes?  That comfort breakfast that you use to occasionally enjoy before deciding to take your health seriously and go grain-free?  If so, this recipe is your answer.  These pancakes are light and fluffy and taste like the ones you remember.  Just kidding…they taste even better and they won’t leave you feeling like you’re in a carb coma!

I used a pre-packaged Paleo flour.  For convenience purposes, this is a quick option.  You can also make your own and store it like you would your other flours.  Paleo flour is a combination of 4 grain-free flours: almond flour, arrowroot flour, coconut flour and tapioca flour.  If you google the recipe, you will find slightly varying amounts of each, but I honestly think any of them will work.  Here’s one that I’ve used:

  • 1½ cups almond flour (sifted)
  • 1 cup arrowroot flour
  • ½ cup coconut flour
  • ½ cup tapioca flour 

 

Ingredients: (makes 10-12 pancakes)

  • 1-1½ cup Paleo flour
  • 2 eggs
  • ¼ cup full-fat coconut milk from  the can (could also use almond milk though they may not be as fluffy)
  • ¼ cup unsweetened applesauce
  • 1½ tsp baking powder
  • ½ tsp baking soda
  • ¼ tsp himalayan salt
  • 1 Tbsp sugar substitute (optional)
  • ¼-½ cup water

 

Directions:

  1. Add all the dry ingredients to a small mixing bowl.  Stir together and set aside.
  2. In a medium sized mixing bowl, add the eggs, applesauce and coconut milk and whisk together.
  3. Mix the dry ingredients into the wet ingredients just until incorporated.  You do not want to over-mix.
  4. Let the batter rest while warming a skillet with approved oil (butter or spray) over medium heat.  If the batter appears too thick when you’re ready to start, mix in a small amounts of water to achieve desired consistency.  Too much and you will have runny batter and flat pancakes.
  5. Using a ¼ measuring cup, pour batter into the hot skillet and spread batter out with the back of a spoon, if necessary.  Flip when lightly browned or bubbles start to form.
  6. Serve your stack drizzled with maple syrup or some berries of choice.  Enjoy!!
22 Nov 2019

Roasted Cauliflower and Sweet Potato Soup

I love the flavors of this soup!!  The combination of the spices with the roasted vegetables is so delicious and gives me that warm, cozy feeling.  And the beautiful golden color is perfect for fall and Thanksgiving!  

For a time saving tip, roast your vegetables the day before and store in the refrigerator.  You will appreciate one less step when the time comes. 

 

Ingredients:

  • 2-3 Tbsp avocado oil
  • 1 head of cauliflower, cut into small florets (bite size)
  • 3 sweet potatoes, peeled and cubed
  • 1 onion, chopped
  • 3 cloves of garlic, minced
  • 3 cups chicken broth
  • 1 cup full-fat canned coconut milk
  • 1 tsp turmeric
  • 1 tsp ginger
  • 1½ tsp cumin
  • 1½ tsp coriander
  • ½ tsp smoked paprika
  • 1 tsp Himalayan salt
  • ½ tsp ground pepper
  • (additional salt and pepper for roasting vegetables)

 

Directions:

  1. Preheat the oven to 425 degrees.
  2. Add cauliflower and sweet potatoes to a prepared sheet pan.  Drizzle with 1-2 Tbsp avocado oil and season with salt and pepper according to taste.
  3. Roast for 25 minutes, stirring halfway through the cooking time.
  4. In a small bowl, combine all the spices and set aside.  This makes it much easier as you will be adding them all at once.
  5. Add remaining oil to a dutch oven or stock pot and heat over medium heat.  Add onions and cook for 3-4 minutes.
  6. Add garlic and spices and cook for 2 minutes to allow all the flavors to come together.  If too dry, add a small amount of water or oil.
  7. Add the broth, coconut milk and roasted cauliflower and sweet potatoes.
  8. Stir to combine and simmer briefly over low heat.
11 Nov 2019

Mexican Chili with Tomatillos

Chili season has rolled around once again and I wanted to put a little spin on this recipe.  I already had gound pork thawed in the refrigerator so I used that for my meat but you could also use beef or turkey.  I also had some tomatillos on hand so my mind went to Mexican!  If you are not familiar with tomatillos, they are basically little Mexican tomatoes, green in color and wrapped in a dry, leafy husk.  Give them a try!   

Just a few additional notes:  Instead of the red bell pepper, I used some roasted mini sweet peppers that I had leftover from dinner the night before.  This is not going to make or break your chili, but if you have the extra time to roast some, they add a nice flavor.  Lastly, I happen to like bigger chunks of tomato in my chili so I used stewed tomatoes in addition to the diced tomatoes.  If that’s not your thing, just use tomato sauce instead.  

 

Ingredients:

  • 1 Tbsp approved oil
  • 1 lb organic ground pork, beef or turkey
  • 1 yellow onion, chopped
  • 2-3 cloves of garlic, chopped
  • red bell pepper, chopped (about 1 cup)
  • 4 tomatillos, chopped
  • 1 – 14.5 oz can stewed tomatoes, roughly chopped with juice
  • 1 -14.5 oz can diced fire-roasted tomatoes with juice
  • ½-1 cup salsa
  • 1 – 4.5 oz can green chiles
  • 1 – 14.5 oz can black beans, drained (if tolerated) I only used ½ the can.
  • 1 Tbsp cumin
  • 1½ Tbsp chili powder
  • 2 tsp oregano
  • ½-1 tsp cinnamon
  • 1 tsp smoked paprika
  • 1 tsp sea salt
  • ½ ground pepper

 

Directions:

  1. In a small bowl, mix all the spices and set aside.
  2. Heat oil in a large dutch oven or stock pot.  Add onions and cook until translucent (about 3-4 minutes).
  3. Add garlic, tomatillos, red pepper and spices.  Cook for 1-2 minutes.  If mixture is dry, add 1-2 Tbsp water.
  4. Add ground meat and break apart.  Continue to cook and stir until meat is no longer pink.
  5. Add stewed and diced tomatoes, salsa, green chiles and black beans (If using roasted sweet peppers, add these as well.).
  6. Allow to simmer for 20-30 minutes to enhance the flavors.  It will be even better the next day!!
05 Nov 2019

Tahini Ground Beef and Vegetable Skillet

I seem to have a fondness for skillet meals.  I’m not sure if it’s because they remind me of when I was growing up or whether it’s just the simplicity that appeals to me.  Either way, I like the idea of seeing a meal come together in one pan!

Speaking of one pan, I actually used two…LOL!!   No really, you can use one skillet by transferring the ground beef to a bowl and using that same skillet to sauté the vegetables.  Then just add the beef back in after the vegetables are done.

 

Ingredients:

  • 1-1½ lbs ground beef (organic grass-fed)
  • 1 Tbsp toasted sesame seed oil
  • 1/3 cup tahini + 2 Tbsp
  • 2-3 Tbsp coconut aminos
  • 2 cloves of garlic, chopped
  • 2 tsp ginger (1 tsp for ground beef and 1 tsp for vegetables)
  • ½ tsp Himalayan salt
  • ¼ tsp ground pepper
  • ¼ cup water
  • 2-3 cups broccoli florets
  • 1½ cups pea pods, halved
  • 2 cups sliced Bella mushrooms
  • sesame seeds for garnish (optional)

 

Directions:

  1. In a small mixing bowl, combine tahini, coconut aminos, ginger and ½ of the water.  Whisk together.  If sauce is too thick, add small amounts of water at a time until the desired consistency (not runny).
  2. Heat the sesame oil in a skillet over medium heat.  Add the ground beef and season with the salt and pepper.  Break the meat apart and continue to stir.  Add the chopped garlic prior to the meat being completely browned.  This will allow the garlic to cook for 2-3 minutes.
  3. Once the ground beef is fully cooked, stir in the tahini sauce and combine.  Set aside.
  4. Heat a sauce pan with 1-2 Tbsp of olive or avocado oil over medium-high heat.  Add broccoli, pea pods and mushrooms (I will usually wait a few minutes before tossing in the mushrooms because they do not take as long to cook.)  Season with other half of ground ginger and salt and pepper to taste.  If desired, add an additional 1-2 Tbsp coconut aminos.  Cook until vegetables just become tender.
  5. Add the ground beef into the pan with the sauteed vegetables and stir to combine.
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.