Category Archives: Main Dish

Crockpot Rotisserie Chicken

EASY, EASY, EASY!  This may possibly be the easiest and simplest recipe I have ever posted.  I wasn’t sure it would work but it turned out incredibly.  It tastes just like rotisserie chicken – crispy on the outside and extra juicy on the inside.  The difference is that when you go to the grocery store to pick up a rotisserie chicken, it is most likely NOT organic, free range chicken.  However, it is a go-to for busy people.  I encourage you to try this recipe.  It took me 1 minute to assemble the ingredients (all 3 of them) and that’s it!  I put it in the crockpot and came home to a delicious meal.

1 free range, organic chicken cut into pieces (I was able to get a grill pack from Sprouts which is a whole, free range, organic chicken, already cut into pieces.  Price on 3/7/17 was $18.49)

sea salt

fresh cracked black pepper

Do not add any liquid!

Place the chicken pieces in one layer in the crockpot.  Sprinkle VERY generously with sea salt and pepper.  Set to LOW and cook for 7 hours.

Easy Hobo Packs

hobo-pack2 lbs grass fed ground beef
1 head organic cauliflower, cut into florets
5-6 organic carrots, chopped into coins
2 organic onions, chopped into chunks
3 stalks organic celery, chopped into chunks
1-2 organic red or green bell peppers, chopped into chunks
salt, pepper
garlic powder
oregano
organic butter
Liquid Aminos or Worchestershire Sauce (check ingredients)
Aluminum Foil
Parchment Paper

Optional:  You can mix and match meats and vegetables.
organic mushrooms
organic red potatoes, cubed
sweet potatoes, cubed
parsnips, cubed
fennel, sliced
organic zucchini, cubed

Replace ground beef burgers with chicken

Add some salt, pepper and garlic powder to the ground beef and form into patties (you can make them as big or small as you want).  Set aside.

Tear aluminum foil into squares big enough to fold into packets.  Cut parchment paper to the same size as a lining to the aluminum foil (you don’t want the aluminum touching your food!)

Assemble the veggies on the parchment/foil squares. Top with burger patties and sprinkle with more salt, pepper, garlic, liquid aminos, oregano and any other seasonings you would like. Add a pat or two of butter and fold up the packets so that they won’t leak. Put the packets on a baking tray.

Cook at 350 degrees for 45 – 60 minutes.

Be careful opening! Steam is hot!

Wild-Caught Salmon Chowder

Core Plan
Serves 4
I have been wanting a salmon chowder recipe for a while now and finally threw one together that came out very nicely.  Typical chowders contain white potatoes, corn, and cream, which I normally avoid.  I blended the  cauliflower to give the chowder it’s creamy consistency.  This is a trick that can be used for any typically cream-based soup or stew.  This chowder contains good fats, vegetables, wild-caught salmon and delightful spices that make it a gourmet dish that is quick and simple.  You can leave out the carrots for an Advanced Plan version.
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2 tablespoons grass-fed butter
1 tablespoon coconut oil
¾ cup chopped onion
2 stalks organic celery, chopped
2 carrots, chopped
1 teaspoon garlic powder
½ head organic cauliflower
4 cups organic, free range chicken broth
1 cup filtered water
½ teaspoon sea salt
1 teaspoon ground black pepper
1 teaspoon dried dill weed (or ¼ chopped fresh dill)
1 tablespoon dijon mustard
1- 12 ounce wild caught, skinned salmon filet
Heat butter and coconut oil in a large saucepan.  Add carrot, celery, and onion and cook until vegetables just begin to brown.  Add broth, water, salmon, cauliflower, chives, garlic powder, and pepper.  Cover and cook on simmer until salmon is just cooked through.  Remove salmon to a cutting board and flake into pieces.  Meanwhile, scoop out most of the cauliflower (you can leave some florets in the chowder) along with a bit of the broth.  Transfer to a blender and blend until smooth.  Return the mixture to the pot and add the dill, mustard.  Mix well and serve.

Asian Salmon Skewers

This is a quick and easy meal that has a beautiful presentation.  Kids and adults will love this dish.  It is great served with sautéed bok toy w/ ginger and brown rice or cauliflower rice.  You can make this advanced plan by leaving out the honey.

Core Plan

Serves 2

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1 clove of garlic, minced
1 inch piece of ginger, microplaned
1 lime (zested and juiced)1 tablepsoon honey
3 tablespoons coconut aminos or liquid aminos
1 teaspoon olive oil
2 wild caught salmon fillets, cut into 1” chunks
1 tablespoon sesame seeds , optional
mini bamboo skewers

Soak mini bamboo skewers in water for 30+ minutes to prevent burning.

Prepare the marinade by combining the garlic, ginger, ½ of the zest, ½ of the juice (you can save the remaining for rice, veggies, or other use), coconut aminos, honey, and olive oil.  Add the salmon chunks and carefully coat with marinade.  Marinate at least 15 minutes.

Skewer the salmon onto bamboo skewers and grill on an outdoor or indoor grill pan for 8-10 minutes, turning frequently and basting with remaining marinade.

Toast sesame seeds in a dry pan, if desired and sprinkle over salmon and serve.

Recipe modified from Jamie Oliver

Tex-Mex Casserole

I am always looking for new ways to prepare my extra stores of grass-fed ground beef.  I played with ingredients and flavors to come up with a great tex-mex style dish using the Advanced Plan cornbread recipe for a topping.  This would be a great dish for a potluck as well.  It is also very versatile since you can leave out or add any veggies you have on hand or make it a completely vegetarian dish by leaving out the beef.

Advanced & Core Plan

Serves 4-6 depending on serving size

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1 tbsp chili powder
1½ tsp ground cumin
1 tsp high quality sweet paprika (preferably smoked)
½ tsp cayenne pepper, more to taste if desired
1¼ tsp sea salt
½ tsp ground coriander (optional and preferably fresh)
2 lbs grass fed ground beef
½ red onion, diced
½ organic zucchini, diced
2 cloves garlic, minced
1 organic bell pepper, diced
1 jalapeño, seeded and diced (optional)
fine-grain sea salt and freshly ground black pepper to taste
1 large tomato, seeded and diced or 1 (14-ounce) can diced tomatoes, with their juices
1 cup tomato sauce or tomato puree
2ish cups chopped kale leaves or baby spinach
1 can sliced black olives, (save a handful for topping)
1 (15-ounce) can black beans, drained and rinsed
1 teaspoon arrowroot powder + ¼ cup filtered water

OPTIONAL TOPPINGS:
Sliced green onions
Salsa
Avocado
Raw Cheese
Brown the grass fed ground beef with the onions, zucchini, garlic, and bell pepper.  Meanwhile, mix the chili powder, cumin, paprika, salt, and coriander in a small bowl.  When beef is browned and vegetables are softened, drain any excess grease from the pan.  Add in jalapeño, salt/pepper, tomato and tomato sauce, kale, black olives, and black beans.  Mix the arrowroot powder with filtered water and mix well then add to the pan and mix all ingredients.

Transfer the mixture to a large cast iron pan or glass baking dish.  Top with Corn-less Cornbread mixture and bake for 30 minutes at 350 degrees or until cornbread is browned around the edges.

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Lamb Kofta Skewers

Advanced & Core Plan

Serves 4

This is a different tasting meatball that you have to try.  Kofta, found frequently in South Asia and the Middle East feature ground meat with exotic spices.  The flavor is unique and delightful.

IMG_13174 cloves garlic, minced or pressed (or 1 tablespoon garlic paste if pressed for time)
1 teaspoon sea salt
1 pound grass-fed ground lamb
3 tablespoons grated onion
1 tablespoon ground coriander
1 teaspoon cinnamon
1 teaspoon cumin
1 teaspoon dried parsley
¼ teaspoon allspice
¼ teaspoon cayenne pepper
¼ teaspoon ground ginger
¼ teaspoon black pepper

skewers (8 small or 4 large), soaked in water for 30 minutes.

Make a garlic paste by mashing the garlic with the salt in a mortar and pestle or the flat side of a knife.  Mix the garlic past and all the other ingredients together until thoroughly combined.  Form the mixture into 16 balls.  Pick up and flatten a bit and put on the skewer (should be a flat-ish oval shape).  Chill for 30 minutes to overnight for best flavor.

Heat a grill (indoor or outdoor) and grease grates with coconut oil if necessary.  Cook, turning once or twice until cooked throughout.  It should take 8-10 minutes.

Sweet Potato “Pasta” Carbonara

Pasta Carbonara is a very different style pasta than most.  Traditionally, it features spaghetti, bacon, cream, and eggs.  This healthified version substitutes sweet potatoes for pasta and uses organic turkey bacon and organic eggs.  This is a great nutrient-dense meal or side dish.  You will be surprised how great the sweet potatoes stand in for pasta.

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  • 4 medium sized sweet potatoes, peeled and spiral sliced (you can use a spiralizer or julienne slicer)
  • 3 large organic eggs, beaten
  • 1/2 cup nutritional yeast (or grated organic Parmesan cheese)
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon fresh ground pepper
  • 1 tablespoon coconut oil
  • 4 strips organic turkey bacon, chopped
  • 2 cloves garlic, minced
  • 1 small head organic kale, stems removed and chopped
  • 1 tablespoon extra-virgin olive oil for drizzling

IMG_0811Boil a large pot of filtered water.

Heat coconut oil in a large skillet over medium heat. Add turkey bacon and cook, stirring often, until browned. Add garlic and  kale and cook, stirring, about 1 minute.

Once the water has boiled, add the sweet potatoes and cook, very gently, stirring once or twice, until just starting to soften but not completely tender, (depending on the thickness 01 1/2 to 3 minutes.) Reserve 1/4 cup of the cooking water, then drain sweet potatoes. Return the noodles to the pot on low heat.  Add the reserved water, scrambled eggs, nutritional yeast, salt and pepper; gently toss until evenly coated.  Drizzle with extra-virgin olive oil.

Recipe modified from EatingWell.com