Zucchini pasta with red sauce

Ingredients

2 TBSP olive oil
1/4 pound ground beef
2 zucchinis, whole
6 large tomatoes, quartered or chopped
1 yellow bell pepper
1 orange bell pepper

1 1/4 cup yellow onion, diced
1 cup of mushrooms, chopped
6 cloves of garlic, chopped
2/3 oz fresh basil leaves(8 leaves), chopped
2/3 oz fresh oregano, chopped
2 teaspooons of ground black pepper
Salt to taste

Directions

Place cast iron skillet on medium heat and add olive oil.  Once heated, add spices and stir.  Add onion, peppers, and mushrooms and continue to stir until coated with oil.  As the veggies soften, add in the meat and cook until browned.  Place tomatoes in a crockpot on low heat and add contents of skillet.  Leave on low heat for 6 hours, stir occasionally to break up quartered tomatoes or you can puree in a blender once finished.  Once finished, use a vegetti or julienne slicer to make "noodles" out of the zucchini.  Serve sauce over zucchini noodles.

Nutrition information

Makes 2 servings, each with 6 cups of vegetables
513 cals
21g fat
70g carbs
19g fiber
24g protein
3000mg potassium
1236mg sodium (Assuming 1 tsp of salt)

Asian Hash

Ingredients

1lb of ground turkey sausage
2 TBSP of coconut oil
1/2 large onion, diced
12oz bag of Asian slaw or Rainbow salad  OR
     1/2 cup of broccoli, shredded
     1/2 cup of cauliflower, shredded
     1/2 cup of carrots
     1/2 cup of red cabbage
4 cloves of garlic
1 teaspoon of roasted red pepper
1 teaspoon of black pepper
2 teaspoons of coconut aminos

Directions

Place large cast iron skillet on medium heat and add 1 TBSP of coconut oil and add garlic, roasted red pepper and black pepper, coating with oil.  Add sausage and brown.  Once sausage is brown, add in other TBSP of coconut oil, Asian slaw, and onions and stir, slowly adding in coconut aminos.  Cover for 5-10 mins or until veggies are soft.  Salt to taste.

Nutrition information

Makes 2 servings
519 cals
29g fat
19g carbs
7g fiber
47g protein
1188mg potassium
1451mg sodium

Spanish Fries

Ingredients

2 TBSP of bacon grease
1/2 large onion, diced
1 large jalapeno pepper, cut in half length-wise and sliced into half discs
2 peeled potatoes, cut with a fry cutter
Garlic powder to taste

Directions

Preheat oven to 425F.  Place large cast iron skillet on low heat and add bacon grease.  Place cut potatoes in a container with a lid, pour half of grease over fries, add garlic powder, cover, and shake.  Place fries on a baking sheet and put in preheated oven.  Add onions and peppers to the skillet once its hot and stir.  At 10 minutes, shake the fries and put back in for 10 more minutes.  When the fires are finished, dump on plate and put onions and peppers on top.  Salt to taste.

Nutrition information

Makes 2 servings
270 cals
13g fat
35g carbs
3g fiber
4g protein
669mg potassium
10mg sodium

Chicken Kima

 

 

Ingredients

1 lb of ground chicken
1 large onion, diced
2 medium tomatoes, diced
2 purple sweet potatoes, diced
2 orange sweet potatoes, diced
2 cups of asparagus, cut 2" long
2 TBSP coconut oil
5 cloves of garlic, diced
1 1/4 tsp curry powder
1 tsp of salt, pepper, ground ginger, and turmeric
3/4 tsp of cinnamon

Directions

Place large cast iron skillet on medium heat and add coconut oil.  Once the oil is hot, add the onion and garlic and cook until soft and pliable.  Add in ground chicken and spices and stir.  Once the chicken is browned, add in the tomatoes, asparagus, and sweet potatoes and cook covered until desired firmness, typically no more than 10-15 minutes.

Nutrition information

Makes 2 servings
511cals
22g fat
52g carbs
11g fiber
33g protein
2115mg potassium
934mg sodium

Chicken Tikka Masala (Grain-free, dairy-free)

Paleo Chicken Tikka Masala

Ingredients

4 chicken thighs, pre-roasted and chopped
2 tbsp coconut oil
1/8tsp ground ginger
1tsp turmeric
1tsp ground coriander
1tsp cumin
1tsp cayenne powder
1tsp chili powder
dash of cinnamon
5 cloves of garlic, chopped
2 medium vine ripe tomatoes, pureed
1 medium onion, chopped
1 yellow bell pepper, chopped
1 orange bell pepper, chopped
4oz baby bella mushrooms, chopped
1/2 can of lite coconut milk
2tbsp shredded coconut
Salt to taste

Instructions

Place a large cast iron skillet on medium heat and add the coconut oil.  Once the oil is melted, add the yellow pepper, onion, garlic, and mushrooms to the skillet and cook until the onions are caramelized.  Mix the spices and add to the skillet.  Stir the contents of the skillet for a couple of minutes and add the pureed tomatoes, continue to stir.  Add the coconut milk and shredded coconut and let simmer for a few minutes.  Remove the contents, puree in a blender, and add back to the skillet.  Add the chopped chicken thighs and let simmer for 5-10 more minutes.

Nutrition information

Makes 2 servings
495cals
25g fat
37g carbs
8g fiber
38g protein
1515mg potassium
478mg sodium

Banana Pancakes with Blue Potato Hash

Ingredients

2 large eggs
1 overripe banana
1-2 teaspoons of pumpkin pie spice
1 1/2 cup chopped blue potatoes
1 medium onion, chopped
1 large red pepper, chopped
2 large carrots, chopped
6 brussel sprouts, shredded
2 tablespoons coconut oil
1/2 teaspoon each of rosemary, thyme & marjoram

Instructions

Beat 2 large eggs and banana until consistency is like pancake batter and add pumpkin pie spice.  Heat cast iron skillet with half of a tablespoon of coconut oil and add mixture.  Once you've made half of the mixture add another half tablespoon of coconut oil to prevent sticking.  In another skillet, heat up 1 tablespoon of coconut oil and rosemary, thyme, and marjoram.  Add vegetables and cook covered for 15 minutes, stirring occasionally.  Remove cover and cook for an additional 5-10 minutes.

Nutrition information

Makes 2 servings
473 cals
12g fat
67g carbs
10g fiber
13g protein
1300mg potassium
477mg sodium

Probiotic Sardine Salad

Ingredients

2 cups spring mix
1 medium tomato
1 can sardines
1/4 cup sauerkraut
2 tablespoons Bubbies dill relish
2 tablespoons of olive oil

Instructions

Chop tomatoes and sardines and place all ingredients in a bowl.

Nutrition info

Makes 1 serving
427 cals
31g fat
12g carbs
5g fiber
26g protein
1102mg potassium
1225mg sodium

Spaghetti Squash with Red Sauce

Ingredients

4 medium boneless/skinless chicken thighs, chopped
1/4 cup of mushrooms
1/2 cup chopped broccoli rabe
1/2 cup chopped onion
1 medium tomato, chopped
1 medium spaghetti squash
1 yellow sweet pepper, chopped
1 1/2 tbsp olive oil
6 oz can of tomato sauce or 1 large tomato

Instructions

Place a little bit of water in a microwave-safe pie dish.  Place spaghetti squash in dish and stab with a fork all the way around.  Cook on high for 15 minutes, rotate it 1/3 of the way and cook for 7 minutes, and rotate it the rest of the way and cook for 7 more minutes.  Feel squash each time you rotate it, if it's soft it's done.  Take out of microwave, let cool, drain water, and cut in half length-wise.  Take out seeds and guts and scrape the inside with a fork, it should come out the texture of spaghetti. Heat a cast iron skillet on medium high and add olive oil.  Once the oil heats, brown the chicken and then add the rest of the vegetables minus the tomatoes and tomato sauce.  Cook until vegetables are tender, then add tomato and sauce and cook for 5 more minutes.  Serve over spaghetti squash.

Nutrition info

Serves2
483 cals
24g fat
36g carbs
8g fiber
35g protein
1413mg potassium
1039mg sodium

Plantain Chips

Ingredients

1 medium Plantain, as green as possible(Yellow plantains won't slice well)
1 1/2 tbsp coconut oil
Approximately 1/2 tsp of garlic powder

Instructions

Preheat oven to 425 degrees.  Peel plantain by cutting off both ends, scoring length wise, and removing peel.  Slice plantain in to discs with a mandolin slicer to about 1/8 of an inch.  Heat up coconut oil and pour over plantains in a dish, sprinkle with garlic powder.  Space discs out on a cookie sheet and bake at 425 degrees for 7-9 minutes. Remove when browned on edges and salt to taste.  Serve with spicy mustard.

Nutrition info

Serves 1
234 cals
10g fat
38g carbs
3g fiber
1g protein
555mg potassium
121mg sodium including 4 tsp of mustard, more if you add salt

Sausage, Peppers, and Fingerling Potatoes

Ingredients

5 large hot sausage links
1 large onion
1 green pepper
2 red peppers
24 oz fingerling potatoes
6 oz can of tomato sauce or 1 large tomato

Instructions

Slice onions and peppers and slice fingerling potatoes in half lengthwise.  Slice sausage in to 1-2 inch lengths and brown in a cast iron skillet.  Place all ingredients in a crockpot and cook on low for 5-6 hours.

Nutrition info

Serves 3
461 cals
12g fat
60g carbs
7g fiber
30g protein
1776mg potassium
1123mg sodium

Sausage and Brussel Sprout Hash

Over the next few weeks I'm going to be putting up some of my go-to recipes.  This week we start with my favorite breakfast: Sausage and Brussel Sprout Hash.

Ingredients

2 slices of bacon
2 small breakfast sausage links (Pork or chicken)
2 large brussel sprouts
1 large carrot (7" long)
1 parsnip (9" long)
1 large sweet pepper
Oregano, basil, savory and marjoram to taste

Instructions

Shred all vegetables in a food processor.  Slice bacon length-wise and cut in to small squares.  Place chopped up bacon in a cast iron skillet on low heat.  Shred all vegetables in a food processor.  Chop sausage in to bits and place in skillet once bacon begins to get crispy.  When sausage is browned season pan with spices, heavily with oregano and lightly with basil, savory, and marjoram.  Stir seasonings in oil and let heat up for a minute or two.  Dump shredded vegetables in to skillet and stir well until meat, veggies, and spices are mixed well.  Increase heat to Medium-Low and cover for 10-15 minutes.  Uncover and stir occasionally for another 10 minutes.  It's done when the vegetables are just short of mushy.

Nutrition info

Serves 1
406 calories
21g of fat
38g of carbs/9g of fiber
19g of protein
1168mg potassium
908mg sodium