Category Archives: Meat

Indian Spiced Lamb Chops

Advanced & Core Plan

Serves 6-8

This is a very simple, robustly spiced dish.  The flavors match wonderfully with the lamb and you get the health benefits of all of these pungent spices.  Turmeric has widely known healing properties and it gives the lamb a beautiful golden crust and distinct taste.  

  • 6-8 organic, grass-fed lamb chops (looks like a mini t-bone)
  • 3 tablespoons avocado or coconut oil
  • sea salt
  • cumin
  • smoked paprika
  • ground black pepper
  • tumeric
  • ground coriander
  • ground nutmeg

 

 

 

Heat oil in a large cast iron (or other non-toxic skillet) (I love cooking with cast iron- if you don’t know the ins or outs of cooking w/ cast iron, google it).  Sprinkle both sides of lamb chops generously with sea salt, cumin, smoked paprika, black pepper and turmeric.  Sprinkle less generously with coriander and nutmeg.  

Add chops to oil and cook for about 3-4 minutes on each side for med-rare.  

 

Great served with broccoli and black bean pasta with olive oil, butter, and garlic.  

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Grass Fed Steaks with Creamy Peppercorn Sauce

Advanced & Core Plan

Serves 4

Grass fed beef steaks are a culinary delight.  They are far superior to conventional beef – in nutrition, in taste, and for the environment.  This is a great alternative to grilling steaks outside and the sauce is outstanding.  It makes for a beautiful presentation so it would be perfect for guests.

NOTE:  Grass fed beef is best cooked rare – medium rare.  

1-2 tablespoons, freshly ground whole peppercorns with a course grind (don’t skip this step and use regular black pepper, it will compromise the flavor)

4 grass fed steaks (filets or NY Strip)

1 teaspoon sea salt

2 tablespoons grass fed butter

1 tablespoon avocado or coconut oil

1 large shallot, finely chopped

⅓ cup grass fed beef broth (homemade or store bought but check ingredients)

1 cup organic heavy cream

Sprinkle both sides of the steak with salt and crushed peppercorns.  Press the peppercorns into the steaks.  

In a large, heavy non-toxic skillet (cast iron works best), melt the butter and avocado oil (do not let the butter smoke).  Cook steaks until desired doneness.  A 6 oz steak will typically take about 3 minutes on each side.  When done, transfer to a dish and cover.

Add a little more oil if necessary and cook shallot until soft (a minute or two).  Add the remaining butter and melt then pour in the broth and let cook for another minute.  Add heavy cream and stir frequently until reduced to a thick sauce (6-7 minutes).  Add a pinch or two of sea salt and taste for appropriate seasoning.  Return steaks (and any juices that escaped) back into the skillet and cover well with sauce.  Serve with any remaining sauce.  

Great served with mashed cauliflower and oven roasted broccoli.

Apple Turkey Sausage Stuffed Acorn Squash

Advanced Plan & Core Plan

Serves 6

This is a great fall recipe!  It comes together really quickly and makes for a beautiful presentation (don’t you love how fruits and vegetables look so amazing?)  This is an Advanced Plan recipe that makes you fall more in love with your commitment to eating well.  This should end up in your recipe rotation.

Note:  squash should be eaten in moderation on the Advanced Plan and it is fine on the Core Plan.

3 acorn squash
Avocado or coconut oil
dried Italian seasoning
sea salt
cayenne pepper, optional
1 lb mild Italian turkey or chicken sausage
1 small onion, finely diced
2 ribs celery, finely diced
1 large granny smith apple, diced
1 cup shredded parmesan cheese, optional (leave out for a dairy free alternative)

 

Preheat the oven to 425 degrees.  Cut the stem end and the bottom ends (as little as possible) of each of the squash.  Cut them in half (they should easily stand up).  Scoop out the seeds with a spoon and discard. Put on a parchment lined baking dish.  Drizzle with avocado or coconut oil and sprinkle with Italian seasoning, sea salt, and cayenne pepper if desired.  Bake for about 40 minutes or until soft to the fork (don’t overcook as it will lose its shape).

Cut casings off of sausage and sautee in a pan with onions and celery.  Break up the sausage into small bits.  When browned, add the apple and saute for 2-3 more minutes.  Stir in parmesan cheese.

Serve hot

Instant Pot Grass-Fed Roast

Advanced Plan
Serves ~4

Although pot roast is pretty simple in the crockpot, I feel the Instant Pot better fits my cooking style (i.e. like to cook dinner at dinner time therefore not good at preparing dinner in the morning). The flavor is unbelievable.
4-5 lb grass-fed chuck roast
1 teaspoon sea salt
1 teaspoon fresh black pepper
1 teaspoon garlic powder
1 teaspoon oregano or italian seasoning
2 tablespoons coconut oil
1 large onion, sliced
2 cups bone broth (preferably homemade in the Instant Pot)
8 carrots, peeled and cut into chunks (Core Plan Only)
4 tablespoons grass-fed butter
sprig of fresh thyme, optional
Cut the roast into large chunks, trimming some of the fat off. Sprinkle with seasonings, cover well and set aside. Put the InstantPot on Saute and add coconut oil and onions. Satue for about 5 minutes and then place the meat over the top of the onions. Add the broth. Set to manual for 40 minutes. Meanwhile, cut carrots if using. When the 40 minutes is up, release pressure and remove lid. Add the carrots and reset on manual for 10 minutes. Once finished, release pressure, open lid and remove meat and vegetables, putting them in a serving container. To make gravy, add butter and thyme and set to saute to reduce slightly. Pour over the roast and veggies and serve.

This is great served over cauliflower “rice”

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.

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.