Category Archives: Meal Plans

Turkey and Gravy – InstantPot

Advanced Plan
Serves 4-6

This is by far the best turkey and gravy I have ever made. The Instant Pot makes it so quick and simple. I am pretty sure I will be doing this for Thanksgiving.

1 4-5 pound bone-in, skin-on organic turkey breast
sea salt
black pepper
2 tablespoons coconut oil
1 medium onion, chopped
2 carrots, chopped (Core Plan Only)
2 ribs celery
1 clove garlic, pressed
2 teaspoon dried sage
¼ cup dry white wine
1 ½ cups free range broth (chicken or beef)
Optional: 1-2 tablespoons arrowroot powder

Pat turkey breast dry and sprinkle generously with salt and pepper. Set InstantPot to sauté and add coconut oil. When heated, add the turkey breast skin side down and brown for about 5 minutes. Transfer to a plate and add the veggies to the InstantPot. Sauté for about 5 minutes then add garlic and sauté for another minute or so. Pour in wine, broth, and sage and stir well (be sure to scrape up any browned bits from the bottom.) Place the turkey breast, skin side up on top of the veggies. Use pressure cook setting and set for 35 minutes. When time is up, do a quick release and remove lid. Remove the turkey breast and slice. Pour the liquid/veggies into a vitamin and blend until completely pureed. If desired, take out about ½ cup and add the arrowroot powder to make a paste then add to the gravy and stir to thicken.

One-pot Taco Turkey Quinoa Dinner – InstantPot

Core Plan
Serves 4

2 tablespoons coconut oil
1 lb organic ground turkey
½ vidalia onion, diced
2 cloves garlic, pressed
1 cup quinoa, rinsed
Taco Seasoning
1 cup salsa (no sugar), select spiciness
1 cup free range chicken stock
1 can black beans, drained and rinsed (optional)
Sea Salt and pepper to taste

Optional toppings: avocados, lettuce, tomatoes, cilantro, grass-fed cheese, organic sour cream

Set InstantPot to sautee. Sauté the turkey in 2 tablespoons coconut oil until almost browned. Add in garlic and sautee until completely browned. Add in the quinoa and taco seasoning and mix well. Add in the salsa and stock and beans/corn if desired. Stir well and set on pressure cook for 2 minutes. When the time is up, unplug the InstantPot and let pressure come down naturally for 10 minutes, then do a quick release. Fluff with a fork and enjoy. Top with desired toppings.

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!

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

Grass-Fed Salisbury Steaks

Advanced & Core Plan
Serves 4-6
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.
IMG_8941
2 lbs grass-fed, grass-finished ground beefIMG_8937
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
Gravy:
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).

Coconut-Lime Chicken and Cauliflower “Rice”

Advanced & Core Plan
Serves 4
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.
IMG_8936Coconut-Lime Cauliflower “Rice”
1 head cauliflower, processed in a food processor to a rice like consistency

½  water
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.

Raw Veggie Pad Thai

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.

raw pad thai

  • 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

    Sauce:

    • 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

IMG_3221Cut 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.