Advanced & Core Plan
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.
4 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.
This is a favorite recipe of mine and I make it frequently. It is nutrient dense because it includes so many healthy veggies. It is a great way to use all of the produce you have in your fridge. It is great to take along in a thermos for lunches. Watch the video here…
This is a great go-to breakfast (especially for chocolate lovers) that is simple, tasty and will keep you full until lunch. Watch the video here…
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.
- 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
Boil 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
This is super affordable, simple to make and packs a powerful health punch. It is great for leftovers and can be frozen easily.
2 tablespoons grass-fed butter
2 cloves garlic, pressed or minced
½ large onion, chopped
½ large cabbage, chopped into bite-sized pieces
2 quarts organic, free range chicken or vegetable broth (preferably homemade)
2 teaspoons apple cider vinegar
Sea salt and black pepper to taste
Chopped turkey bacon
Chopped turkey ham
Sauteed grass-fed beef
1 tomato, chopped
Core Plan: Cooked brown rice
Sauté the onion and garlic in the butter until softened but do not brown. Add cabbage, broth, salt and pepper and bring to a boil. Let simmer for 1 hour covered. Add 2 teaspoons apple cider vinegar and any other optional add-ins.
This recipe was inspired to give people a healthy dish to enjoy at their Super Bowl parties. It was so simple to make and was a hit with the family. It somewhat resembles a loaded baked potato but uses cauliflower instead of potatoes. It would be great to bring to any potluck or family event. If you are trying to avoid dairy, you can add nutritional yeast to the top instead of cheese.
• 1 – 1 ½ lb organic chicken thighs or breasts, cut into large chunks
• 1 head organic cauliflower, cut into florets
• 1 tablespoon high quality paprika
• 1 tablespoon garlic powder
• ¼ cup olive oil
• 2 tablespoons hot pepper sauce (check ingredients)
• ¼ teaspoon sea salt
• 1 package turkey bacon, cooked and chopped
• 1-2 cups organic, grass fed cheddar cheese, grated OR 1 cup nutritional yeast
•1-2 green onions, chopped
Mix the olive oil, paprika, garlic powder and hot pepper sauce together in a large bowl. Add cauliflower and chicken and mix until everything is covered with the spice mixture. Put into a large glass baking dish and cook at 425 degrees for about 40 minutes. Top with grated cheese and bacon and place back in the oven until the cheese is melted. Sprinkle with green onions and serve.
This is a great frozen treat made from organic butter and cream cheese They are a great alternative to ice cream.
•1/2 cup organic strawberries (preferably fresh)
•8 oz (1 brick) organic cream cheese, softened
•1/4 cup organic butter, softened and cut into chunks
•2 tablespoons erythritol OR 10 drops liquid stevia
•1 tablespoon vanilla extract
The butter and cream cheese should come to room temperature (do not let it melt, they need to be firm). Cut the leaves off of the strawberries and put in a blender with the erythritol and vanilla and mix until smooth. Add the strawberry mixture to the cream cheese and butter and mix with a hand mixer or in a food processor. Spoon into a silicone muffin tray or candy molds. Freeze for 1-2 hours then pop out and store in the freezer.
Note: this recipe was adapted from the original on http://www.ketodietapp.com