- Simple, Budget Friendly 7-Day Meal Plan & Grocery List
- Extremely Creamy Cheese Sauce 3 Ways - Macaroni & Cheese
- Omelet Muffins
- Maximized Chocolate Cupcakes (Grain Free, Sugarless)
- Grass-Fed Salisbury Steaks
- Swedish Meatballs (Breadless)
- Baja Slaw for Fish Tacos
- Q. Is raw salmon OK to eat?
- Crockpot Grass-Fed Beef Broth
- Homemade Barbeque Sauce
Advanced & Core Plan
This is a recipe I distinctly remember being on my moms recipe rotation. It is a comfort food for sure. This oven-baking method and flourless gravy makes it super easy and amazingly healthy.
I have pleasant memories of this dish but for those of you having nightmarish flashbacks of school lunch or TV dinner Salisbury Steak, give this recipe a chance. It will be worth it.
2 organic eggs
1 cup almond meal
1 tsp black pepper
1 tsp sea salt
1 tsp ground mustard
1 tsp onion powder
½ tsp fresh grated nutmeg
3-4 cups grass fed beef broth, preferably homemade (The crockpot method is very simple)
1 tsp black pepper
Coconut cream from 1 can of coconut milk (Chilled for at least an hour so that the cream separates. Open the can and pour the watery portion into a bowl for a separate use) and combine with 1 tsp vinegar or lemon juice + 1/8 tsp salt (to make a sour cream like taste) or organic sour cream
4 tsp arrowroot powder
1 package sliced mushrooms, sliced
Preheat oven to 350 degrees.
Combine all of the “steak” ingredients in a large bowl. Separate into 9 equal patties, pressed a little thinner than a hamburger and place in two large glass baking dishes. Bake for about 25 minutes or until cooked through.
Meanwhile, combine the broth, pepper, and mushrooms if desired in a saucepan and heat to a simmer. Add coconut milk and then take a ladleful of broth and mix it with the arrowroot powder in a separate, smaller bowl (if you try to put the arrowroot powder directly into the pan, it will form clumps).
Grass-fed beef broth has long been touted for it’s amazing health benefits. Broth is wonderful for healing from illness, contains essential vitamins and minerals, promotes digestion and helps heal your gut, inhibits infection, is anti-inflammatory, and promotes healthy bones. Although this doesn’t make a huge batch of beef broth, the advantage is that the cooking time is shorter and the wonderful smell won’t keep you awake at night. Roasting the bones before putting them in the crockpot helps intensify the flavor.
3-4 organic carrots, roughly chopped
3-4 celery ribs, with leaves, roughly chopped
1 onion, roughly chopped
½ head garlic, peeled and smashed
3 quarts filtered water
Preheat the oven to 350 degrees.
Place beef bones on a rimmed baking sheet and roast for about an hour. Put the vegetables in the bottom of the crockpot and put bones on top and add water. Set the crockpot to high and bring to a boil (about 4 or so hours). Lower the crockpot to low and cook for an additional 12-48 hours)
Strain the mixture (you can do a second strainer like mesh or cheesecloth if you want the broth even clearer). Transfer to mason jars.
Let cool before storing in the refrigerator or freezer.
Advanced & Core Plan
This is a fabulous recipe loaded with fresh, healthy ingredients. The fresh lime juice gives the chicken a light, tangy taste and the creaminess of the coconut makes for a delightful sauce. It is a quick meal that tastes amazing. The cauliflower in place of the rice will be a pleasant surprise.
1 head cauliflower, processed in a food processor to a rice like consistency
¾ can coconut milk
½ teaspoon salt
½ teaspoon organic lime peel (use a microplane or small grater) * grate the lime peel before juicing the limes
dash stevia, optional
½ teaspoon green curry paste, optional
Lime Spiced Chicken
¼ cup lime juice
2 tablespoons liquid aminos
1 tablespoon organic lime peel (use a microplane or small grater)
1 tablespoon fresh ginger root, minced or grated
1 tablespoon brown rice vinegar
dash stevia, optional
2 tablespoons coconut oil
1 teaspoon sesame oil
1/ cup flaked coconut
1 tablespoon fresh cilantro or parsley, minced
Finely chopped fresh jalepeno, optional
In a large saucepan, bring the cauliflower, water, coconut milk, salt, stevia (optional) and curry paste (optional) to a boil. Reduce heat; and simmer for 15-20 minutes or until liquid is mostly absorbed and cauliflower is tender.
In a small bowl, combine the lime juice, liquid amino, lime peel, ginger, vinegar and stevia.
In a large skillet, sautee chicken in coconut oil until no longer pink. Add lime mixture to the pan. Mix well.
Put cauliflower rice on a plate and place chicken on top. Sprinkle with coconut, cilantro/parsley, and jalepeno.
People love to have a grab-and-go option for a quick snack or for re-fueling after a workout. Unfortunately, the options are typically not healthy ones. Most are loaded with sugar, refined and/or high glycemic carbohydrates, soy protein and artificial flavors. This recipe is simple to make, stores well, can be taken on the go, and can be altered to your taste. This healthy recipe is loaded with raw enzymes, protein, good fats, and antioxidants. Make a double batch and keep them in the refrigerator until ready to eat.
Makes about 25 square bars
1 cup almonds, soaked in filtered water overnight
¼ cup cocoa nibs
¼ cup shredded coconut
¼ cup hemp seeds
1 scoop Chocolate Perfect Protein or 3 tablespoons cacao powder
7-8 dates, soaked for at least 30 minutes, and pitted
Optional Add Ins:
¼ cup goji berries
¼ cup dried, unsweetened blueberries
¼ cup dried, unsweetened cranberries
Using a food processor, mix almonds until it reaches a mealy texture. Add all other ingredients except the dates and mix well. While the motor is running, drop in one date at a time until the mixture starts to form a ball. You may have to scrape the sides and move the mixture around a bit to be sure the dates get incorporated.
Place a piece of parchment paper on the counter over a damp paper towel (to keep it from moving around on you). Put the mixture on the parchment and press into a square or rectangle with your fingers into an even layer about ¼” thick. You can also cover with another piece of parchment and use a rolling pin.
Use a pizza cutter to cut into squares and store in a parchment lined/layered container. Keep in the refrigerator until ready to eat.
There is something about battered broccoli that is incredibly delicious. It is a popular item at Asian food restaurants but unfortunately, it is extremely unhealthy. The batter smothers out the nutritional value of the broccoli because it uses processed flours and is fried in damaged fats. Although this recipe doesn’t look like the typical tempura, the taste is very similar and the best part is that you can eat it as part of your regular healthy diet.
• 1 head broccoli florets, lightly steamed
• 1 cup almond flour
• ¼ cup nutritional yeast
• sea salt to taste
• extra virgin olive oil
Heat a couple tablespoons of extra virgin olive oil over low-medium heat (never heat olive oil over high heat and do not let it smoke) and add steamed broccoli, almond flour, nutritional yeast, and sea salt. Heat until broccoli is warm and all ingredients are mixed well.
This is a great raw recipe that is tasty, filling, and satisfying and most of all, healthy. This is a great go-to recipe for a quick lunch or to take on the go since no heating is necessary. Most pad thai recipes contain sugar and damaged oils. This is a great way to control ingredients and use your favorite vegetables, flavors, and level of spice.
- 3 organic, non-gmo zucchini
- 2 organic carrots (core plan only)
- 2 green onions, chopped
- 1 cup shredded purple cabbage
- ½ organic bell pepper
- 1 cup cauliflower florets, chopped small
- 1 cup bean threads
- ½ cup chopped cashews, almonds, pecans, walnuts, or a mixture of nuts
- ½ cup chopped fresh cilantro
- sprinkle of sesame seeds
- ¼ cup tahini
- ¼ cup almond or cashew butter
- ¼ cup liquid amino or coconut aminos
- 2 tbsp lime or lemon juice
- 2 tbsp coconut milk
- 1 clove garlic, minced
- 1 tsp fresh ginger root, grated
- 1/2 teaspoon curry powder
- dash red pepper flakes, optional
Cut the zucchini into long strips with a mandolin and stack 2-3 slices at a time and cut into linguini sized “noodles” or use a vegetable spiral slicer Set aside. Use a the julienne insert on a mandolin or a vegetable slicer to cut the red pepper and carrots. Slice the cabbage very thin then chop the cauliflower and green onions. Mix all of the vegetables in a large bowl.
Whisk sauce ingredients in a bowl and mix well. Pour over the vegetables and toss. It is best to let marinate for 8-12 hours but it can be eaten right away.
Note: the sauce will be thick at first but will absorb the water from the vegetables. If needed, add a tablespoon or two of filtered water.
Advanced & Core Plan
Makes about 48 mini cupcakes
I have been making the recipe for the Decadent Chocolate Cake for years but we were preparing for an event and I thought I would try the recipe as a mini-cupcake. These bite-sized delights were perfect for feeding a crowd and made their way into my kids lunch boxes as well.
1-15 ounce can of unseasoned black beans
5 large organic eggs
1 tablespoon pure vanilla extract
1/2 teaspoon sea salt
6 tablespoons unsalted organic butter OR extra virgin coconut oil
3/4 cup erythritol (like Swerve) plus 1/2 teaspoon liquid pure stevia extract
6 tablespoons unsweetened cocoa powder
1 teaspoon aluminum-free baking powder
1/2 teaspoon baking soda
1 tablespoon filtered water
Preheat oven to 350 degrees.
Drain and rinse beans and shake off excess water. Place the beans, 3 of the eggs, vanilla, stevia and salt into blender. Blend on high until beans are completely liquefied. Make sure there are no chunks. Mix together cocoa powder, baking soda, salt, and baking powder in a small bowl. In a larger bowl, beat butter with erythritol until light and fluffy. Add the remaining two eggs, beating for one minute after each addition. Pour bean batter into egg mixture and mix. Finally, stir in cocoa powder mixture and water and beat the batter on high for one minute or until smooth. Scrape batter into pan and smooth the top.
Line a mini-muffin pan with chlorine free liners. Bake for 350 degrees for 15-18 minutes or until a toothpick comes out clean. Pop them out and let cool.
Optional frosting/toppings: Chocolate frosting, organic whipped heavy cream with a little stevia, raspberries, etc.
Super Chocolaty Frosting
1/2 cup (1 stick) unsalted organic butter
1/4 cup swerve, pulverized into powder
5-6 tablespoons unsweetened cocoa powder
2 tablespoons coconut milk
1 teaspoon pure vanilla extract
Pinch of sea salt
Pure stevia extract, to taste
Optional addition for a glossy finish:
1 fresh organic egg yolk
Cream the butter in a small bowl until fluffy. Powder xylitol in a coffee grinder or for a minute or two, until extremely fine in texture (will look like powdered sugar). Stir powdered sweetener into butter with a spatula, then beat until smooth. Slowly blend in the cocoa powder (do this slowly so that it doesn’t explode), vanilla, and sea salt. Beat in the coconut milk and egg yolk. Add stevia, and keep tasting and adjust sweetness to your liking.