The Tao of Paleo: Finding Your Path to Health and Harmony

APPENDIX C: 

RECIPES (ALPHABETICAL), TIPS AND TRICKS, SALAD DRESSING MATRIX

Asparagus Ham and Egg Bake

Ingredients:

1 1/2 cups cooked ham, chopped

1 pound fresh asparagus spears, cut into 1-inch pieces

4 cups sweet potatoes, shredded

1 medium onion, chopped

12 eggs

1 cup full-fat coconut milk

1 tablespoon lemon juice

1 teaspoon pepper

1 teaspoon sea salt

2 teaspoons ground mustard

1 cup roughly crushed pork rinds

2 tablespoons butter/ghee

Directions:

Prepare a 13x9-inch glass baking dish with butter/ghee, set aside. In large bowl, toss ham, asparagus, sweet potatoes, and onion. Spoon into baking dish. In same bowl, beat eggs, milk, lemon, pepper, sea salt and mustard until well mixed. Pour egg mixture over potato mixture. Cover, refrigerate 8 hours or overnight (optional). Heat oven to 325 degrees. Bake, uncovered, for 35 minutes. Sprinkle pork rinds partially baked casserole. Bake uncovered 30 to 35 minutes longer or until knife inserted in center comes out clean. Remove from oven and let stand 15 minutes before serving.

Bacon and Sweet Potato Bake

*Can be made the night before

Ingredients:

1/2 pound bacon, cut into 1-inch pieces

1 small onion, chopped

1 red bell pepper, chopped

1/2 cup fresh mushrooms, sliced

1 tablespoon Dijon mustard

1/2 teaspoon sea sea salt

1/2 teaspoon pepper

6 eggs

2 cups shredded sweet potato

1 tablespoon butter/ghee

Directions:

Prepare 13x9 inch baking dish with butter/ghee taking care to cover all surfaces then set aside. In skillet, cook bacon until crisp, then, using slotted spoon, remove from pan to small bowl. Reserve about 2 tablespoons of the drippings in the pan.

Over medium heat, add onion, bell pepper and mushrooms and cook 5 minutes, stirring occasionally. Stir in mustard, sea salt and pepper. In large bowl, beat eggs then set aside.

Spread half of shredded sweet potato in prepared baking dish. Spread onion mixture evenly on top. Spread remaining hash browns over top. Pour egg mixture on top. Cover; refrigerate 8 hours or overnight.

Heat oven to 325 degrees. Uncover; bake 50 to 60 minutes. Sprinkle with remaining bacon. Bake 3 to 5 minutes longer or until knife inserted in center comes out clean.

Bacon Roasted Broccoli

Ingredients:

1 pound broccoli florets

5 peeled cloves of garlic

4 slices of bacon cut into bite-size pieces

1/2 cup avocado oil (can use melted ghee or melted lard)

Sea salt and pepper

Directions:

Preheat oven to 400 degrees. Place the broccoli, bacon, and garlic cloves in a gallon-sized ziploc bag. Add oil and along with a generous amount of salt and freshly ground black pepper. Seal the bag and shake it vigorously. Pour the contents on a foil lined baking tray taking care to make sure that they are in a single layer. Roast the broccoli for 30-35 minutes, rotating the tray and flipping the contents every 10 minutes or so.

Bacon Wrapped Chicken

Ingredients:

1 pound boneless, skinless chicken (can use thighs or breast)

Miss O’s salt seasoning (see Tips and Tricks section, below)

6-8 strips of bacon

Directions:

Flatten chicken to 1/2 inch thickness and sprinkle with seasoned salt; roll up. Wrap each with bacon strip. Place, seam side down in a greased 13 x 9 inch baking pan. Bake, uncovered, at 400 degrees for 35-40 minutes or until a thermometer reads 170 degrees. Broil 6 inches from the heat for 5 minutes or until bacon is crisp.

Basic Mini-Crustless Quiche

*Note: A silicone muffin tin works very well for this recipe

Ingredients:

1 pound ground pork breakfast sausage (pasture-raised, organic if possible)

1 dozen eggs

1 cup chopped vegetables of choice

Coconut oil or other fat of choice

salt and pepper to taste

Directions:

Preheat oven to 350 degrees. Crumble and brown the pork sausage in a frying pan or cast iron skillet. Sauté vegetables in fat for 5 minutes. In a medium/large bowl scramble one dozen large eggs and season with salt and pepper. Add vegetables and cheese to scrambled eggs. Grease the cups of one muffin tin with oil. Place equal amounts of browned sausage in the bottoms of the muffin tins. Pour the scrambled eggs evenly on top of the sausage. The mixture will come almost to the top of the tin. Cook for 20 minutes. Remove from the oven and allow to cool for about 5 minutes. Use a knife to loosen the egg muffin from the sides of the pan.

Basic Stir Fry

Ingredients:

2 pounds of meat, sliced (beef, pork, chicken)

1 clove garlic, minced

2 cups broccoli florets

1 onion, chopped

1 red bell pepper, chopped

2 carrots, chopped

3 tablespoons avocado oil

Sauce:

1/2 cup organic chicken broth

1/2 cup coconut aminos (can use tamari)

4 teaspoons rice wine vinegar

4 teaspoons toasted sesame oil

2 teaspoons hot red pepper flakes (optional)

2 teaspoons honey

Directions:

In a large skillet, heat the oils over medium-high heat. Add the meat and cook for 4 to 5 minutes or until lightly browned. Add vegetables and cook an additional 5 minutes, stirring frequently. In a small bowl, combine all sauce ingredients. Add to chicken mixture and bring to a boil over medium-high heat. Reduce heat to medium to medium-low, and simmer for 4 to 5 minutes, or until sauce thickens.

Breakfast Sausage (Turkey)

Ingredients:

1 small onion, diced

1 medium Fuji or Gala apple, peeled and diced

1 pound ground turkey

1 tablespoon sage

1 tablespoon coconut (palm) sugar

1/2 teaspoon fennel seed

1 teaspoon sea salt

1/4 teaspoon freshly ground pepper

2 tablespoons bacon fat (or lard)

Directions:

In a large skillet over medium heat, melt fat. Add onion and cook until just translucent, about 2 minutes. Add apples and cook, stirring, 2 more minutes then transfer to a large bowl and cool for 5 minutes. Add remaining ingredients to the bowl with the apples and onions. Gently mix to combine. Heat skillet over medium heat, then using a 1/3 cup measure, scoop then flatten the patties. Cook until the patties are browned and cooked through, about 3 minutes per side, adjusting the heat as necessary to prevent burning.

Cabbage Salad

Ingredients:

1 teaspoon sesame oil

1/3 cup sliced almonds

1 head cabbage, finely chopped

6 green onions, sliced thin

2/3 cup olive oil

2 tablespoons water

1/4 cup apple cider vinegar

1 tablespoon raw honey

1/2 tablespoon organic chicken base

salt and pepper

Directions:

Toast almonds in a skillet on the stove about 10 minutes until lightly toasted. Watch carefully, they can burn quickly. Mix cabbage and green onions in a large bowl. In a separate bowl, whisk oil, water, and vinegar in a bowl. Add honey and chicken base. Pour on dressing and toss well. Add almonds just before serving. Serve immediately.

Cauliflower Rice

Ingredients:

1/3 pound cauliflower

2 tablespoons butter/ghee

1 teaspoon sea salt

1/2 teaspoon pepper

1 clove garlic, minced

Directions:

Remove the stem and leaves from cauliflower. Cut off florets then place in food processor (or blender then cover with water). Pulse until rice-like consistency (if using a blender, strain into a colander). Melt butter/ghee in medium sized skillet over medium-heat. Add garlic and sauté until fragrant. Add cauli rice and continue to cook for 5-7 minutes or until cauliflower begins to soften.

VARIATIONS: Asian Cauli Rice

Ingredients:

2 tablespoons tamari

2 green onions

1/4 cup shredded carrots

1 teaspoon coconut oil

1 scrambled egg

Add onions and carrots at Step 5 above (with garlic). Add scrambled egg, oil, and tamari at Step 6 (with cauli rice).

Cauli Rice Pilaf

1/4 cup shredded carrots

1 onion, chopped

1 red bell pepper, chopped

2 tablespoons dried parsley

1/4 cup chicken broth

Add vegetables and parsley at Step 5 above. Add chicken broth at Step 6

Chicken Fajitas

Ingredients:

1 1/2 pounds meat (chicken or beef ), cut into 1/4 inch strips

1 green bell pepper, sliced

1 red bell pepper, sliced

1 onion, sliced

Chicken fajita seasoning:

1 tablespoon chili powder

1 tablespoon salt

1/2 tablespoon paprika

1 teaspoon onion powder

1/2 teaspoon garlic powder

1/2 teaspoon cayenne pepper

1/4 teaspoon crushed red pepper flakes

1/2 teaspoon cumin

Directions:

In a medium bowl, mix the seasoning ingredients together. Set aside for later. Sprinkle chicken with seasoning. Add oil to pan then sauté chicken until cooked through. Add veggies and continue cooking until heated through.

Chicken Fingers

Ingredients:

2 pounds boneless, skinless chicken breast tenders

1 cup tapioca starch

1/2 cup arrowroot

2 tablespoons Miss O’s seasoned salt (see Tips and Tricks, below)

separated

Lard, tallow or coconut oil for frying

Directions:

In a bowl, season chicken with 1 tablespoon of seasoning In ziploc bag, combine tapioca, arrowroot and remaining seasoning. Working in small batches, place pieces in bag with tapioca mixture, seal and shake to coat pieces. Remove pieces from tapioca mixture, shaking off excess then fry for 7-10 minutes. Place nuggets on cooling rack in a warm oven to keep them crispy until all batches are finished cooking.

Chicken Piccata

Ingredients:

5 boneless skinless chicken breasts, butterflied

salt and pepper, to taste

1/2 cup arrowroot

6 tablespoons avocado oil, divided

1 cup chicken broth

3 tablespoons capers, drained and rinsed

1 lemon, juiced

1 tablespoon dried parsley

Directions:

Butterfly each chicken breast and split in half. Season the breasts with salt and pepper. Dredge each breast in arrowroot and shake off excess. In a large skillet, heat half of the avocado oil. Add half of the breasts into the pan and brown 3 minutes per side. Remove the breasts, add the remaining avocado oil, and add the other half of the breasts. Brown 3 minutes per side, remove, and keep warm with the first half of the breasts. Pour chicken broth into skillet to de-glaze the pan. Bring to a boil, reduce heat, and simmer until the liquid reduces by half. Add in capers and lemon juice; bring to a simmer. Add back in chicken breasts and flip to coat with sauce. Cover and simmer for 5-7 minutes; until the sauce is slightly thickened. Serve topped with parsley.

Chicken and Mixed Veggie Stir Fry

Ingredients:

1 pound boneless skinless chicken breast, sliced

2 tablespoons coconut oil

1 cup each: sliced onion, string beans, chopped broccoli, sliced

red bell pepper

1 tablespoon sesame seeds

2 scallions, chopped

Stir-fry sauce

2 tablespoons tamari or coconut aminos

2 tablespoons water

2 cloves garlic, chopped

1/4 teaspoon dried ginger

Directions:

Melt oil in a large skillet over medium-high heat Add chicken to skillet and cook through, about 5-7 minutes then remove chicken and set aside. While meat cooks, combine sauce ingredients, mix well and set aside. Add all veggies except scallions to pan and cook until tender, about 5 minutes. Add meat back to the pan then add sauce and heat through. Plate and top with sesame seeds and scallions.

Chili

Ingredients:

1 pound Italian sausage

1 pound grass-fed ground beef

3 cans diced fire roasted tomatoes

1 can tomato paste

1 can green chilis

1 cup chicken broth

1 medium onion diced

2 stalks celery diced

2 cloves garlic

2 tablespoons avocado oil

2 tablespoons cumin

1 tablespoon chili powder

Cayenne pepper to taste

Salt and pepper to taste

Directions:

Add avocado oil to pan. Add diced onion, celery and garlic to pan. Sauté 3 minutes until fragrant. Add sausage, ground beef, salt and pepper to pan. Cook through then add tomato paste, tomatoes, chilis, chicken broth and spices. Simmer for 15 minutes then enjoy!!

Crockpot: Brown sausage and ground beef. Add meat and all remaining ingredients to crock pot. Cook on low for 3-4 hours.

Chipotle Meatballs

(makes 15-20 meatballs)

Ingredients:

1.8 pounds ground grass-fed beef

3 medium dried chipotle chilies (tinned chipotle can also be

used), seeds out

2 tablespoons chopped fresh coriander (cilantro)

2 large garlic cloves, finally diced

1 teaspoon ground coriander seed or powder

1 teaspoon ground cumin seed or powder

1 teaspoon sweet or medium paprika

1 tablespoon avocado oil

1 1/2 teaspoon of sea salt

2 tablespoons lard or ghee

Sauce:

1/2 onion, diced

2 garlic cloves, finely chopped

2 medium chipotle chilies, seeds out (hydrate them in water for

an hour if they are dried)

1/2 teaspoon ground coriander seed

1 teaspoon ground cumin seed or powder

1/2 teaspoon paprika

2 bay leaves

1 1/2 cups diced tomatoes or tomato puree

1/2 teaspoon sea salt

Directions:

First, sauté onion in lard or ghee for 3-5 minutes, until translucent. While onion is cooking, pre-chop all other ingredients for the meatballs. Slice the chipotle chilies in half and remove the seeds. Chop into small pieces. Combine beef with half of the cooked onion, chopped garlic and chilies, paprika, cumin, coriander seed, salt and avocado oil. Use your hands to combine/mash all of the ingredients into sticky meat dough. Wash your hands and roll the mix into small balls. Set aside on a chopping board until ready to cook. Preheat lard in the large frying pan until sizzling. Add the meatballs and cook on medium/high heat for 3 minutes on each side or until well- browned. They don’t need to be completely cooked yet because we will be adding the sauce and cooking further.

Add the sauce ingredients: the rest of the cooked onion, garlic, the other two chopped chilies and spices. Stir through and then add the tomato puree. Combine and cook for 8-10 minutes uncovered and stir frequently to make sure the meatballs finish cooking evenly and the sauce is well mixed in.

Cinnamon Coconut Flour Pancakes

Ingredients:

4 eggs

1 cup coconut milk

1 tablespoon vanilla extract

1 tablespoon maple syrup

1 tablespoon cinnamon

1/2 cup coconut flour

1/2 teaspoon sea salt

1 teaspoon baking soda

Coconut oil for frying

Directions:

In a small bowl beat eggs then mix in remaining wet ingredients. In a medium-sized bowl whisk together dry ingredients. Stir wet mixture into dry until everything is incorporated. Melt coconut oil in a skillet over medium heat. Spoon batter into pan then spread out slightly with the back of the spoon. The pancakes should be 2-3 inches in diameter and about an inch thick. Cook for a 2-3 minutes on each side, until the tops dry out slightly and the bottoms start to brown.

Crock Pot Chicken

Ingredients:

1 whole 3-4 pound chicken

1 tablespoon Miss O’s seasoned salt (see Tips and Tricks, below)

2 tablespoons butter/ghee, softened

Directions:

In a small bowl, combine the butter and the seasoned salt. Set aside. Rinse chicken and dry with paper towels. Rub the chicken, inside and out, with the butter/ghee mixture. Put the whole chicken in a 4 quart crockpot, cover and cook for 6-8 hours on low until chicken is tender and thoroughly cooked.

Firecracker Salmon

Ingredients:

8 (4-ounce) salmon fillets

1/2 cup avocado oil

1/4 cup tamiri

1/4 cup balsamic vinegar

1/4 cup green onions, chopped

2 tablespoons honey

2 garlic cloves, minced

1 1/2 teaspoons ground ginger

2 teaspoons crushed red pepper flakes

1/2 teaspoon salt

1/4 teaspoon pepper

Directions:

Whisk together all ingredients except filets in medium bowl. Place filets in a glass baking dish, cover with marinade, cover, and refrigerate 4 to 6 hours. Preheat broiler to high and broil for 3-4 minutes each side or until fish flakes easily with a fork.

Garlic Flank Steak

Ingredients:

1/4 cup balsamic vinegar

1/4 cup avocado oil

2 large cloves garlic

1 teaspoon thyme leaves

One 2 1/2 pound flank steak

Salt and freshly-ground pepper

Directions:

In a blender or food processor, combine the vinegar, oil, garlic and thyme and puree until smooth. In a large glass or ceramic dish, pour the marinade over the steak. Let stand for 15 minutes or more. Heat a grill pan (or prepare broiler). Season the steak with salt and pepper. Grill over moderately high heat, turning once, until medium, about 8 minutes per side. Transfer the steak to a board and let stand for 10 minutes. Slice the steak, transfer to plates and serve.

Honey Chicken

Ingredients:

1/4 cup avocado oil

1/3 cup honey

1/3 cup coconut aminos

1/4 teaspoon ground black pepper

8 skinless, boneless chicken breast halves, cut into 1” cubes

2 cloves

5 small onions, cut into 2-inch pieces

2 red bell peppers, cut into 2-inch pieces

Directions:

In a large bowl, whisk together oil, honey, soy sauce and black pepper. Add chicken, garlic, onions and peppers into the bowl, cover and marinade in the refrigerator at least 30 minutes. Heat a skillet over medium heat. Drain chicken and vegetables. Cook for 12-15 minutes, until chicken juices run clear.

Honey Mustard Chicken Thighs

Ingredients:

1/3 cup honey

1/3 cup Dijon mustard

1 clove garlic

2 tablespoons avocado oil

1 teaspoon parsley

1 teaspoon salt

1/2 teaspoon pepper

2 pounds boneless, skinless, chicken thighs

Directions:

Combine all ingredients, except chicken. Pour over chicken taking care to coat completely. Place in a baking dish in a single layer. Broil high 20-25 minutes turning half way through.

Kahlua Pork

Ingredients:

1 (6 pound) pork butt or shoulder roast

1 1/2 tablespoons Hawaiian sea salt

1 tablespoon liquid smoke flavoring

Directions:

Pierce pork all over with a carving fork. Rub salt then liquid smoke over meat. Place roast in a slow cooker. Cover, and cook on low for 3 hours per pound of pork. Remove meat from slow cooker, and shred, adding drippings as needed to moisten.

BBQ Sauce:

Puree the following:

1 onion, minced

2 cloves garlic, minced

1 can (6 oz) tomato paste

1 small can (14oz) crushed tomatoes

1/4 cup date paste

1/2 cup unsweetened applesauce

1/4 cup balsamic vinegar

1/4 cup white wine vinegar

3 tablespoons organic Dijon mustard

Juice of one lime

2 tablespoons coconut aminos

2-3 tablespoons fresh ginger, grated

1/4 teaspoon ground cloves

1/2 teaspoon ground cinnamon

1 teaspoon smoked paprika

3-4 dried chipotle peppers, chopped

1 cup water

Boil in a saucepan, then simmer on low for 50 minutes.

Maple Chili Chicken

Ingredients:

1 1/2 pounds boneless skinless chicken

1 tablespoon chili powder

1/2 teaspoon salt

1/2 cup pure maple syrup

Directions:

Pre-heat oven to 350 degrees. Place all ingredients into a large baking dish, turn chicken to coat. Bake until chicken juices run clear about 30-45 minutes.

Meat Loaf

Ingredients:

1 medium onion

1 carrot

1 bell pepper

1 clove garlic

1/2 pound ground beef

1/2 pound ground turkey

1 egg

1 cup crushed pork rinds (should resemble bread crumbs)

1 teaspoon smoked paprika

1 tablespoon salt

1 teaspoon pepper

Directions:

Place onion, carrot, bell pepper and garlic in food processor. Pulse until all vegetables are finely chopped. Add veggies to bowl with ground meats, egg, salt, pepper and paprika. Add pork rinds and mix well. Place in loaf pan (or muffin tin to make meat muffins) and bake at 350 degrees for 30-40 minutes. Top with tomato sauce (recipe below).

Mongolian Beef

Ingredients:

2 tablespoons avocado oil

1/2 teaspoon ginger, minced

1 tablespoon garlic, chopped

1/2 cup tamari

1/2 cup water

2 tablespoons molasses

1/4 cup coconut sugar

1 pound flank steak, thinly sliced

1 tablespoon arrowroot

4 green onions, chopped

1 teaspoon red pepper flakes (optional)

Directions:

Dissolve coconut sugar in the tamari and the arrowroot into the water. Heat 2 teaspoon of oil in a medium saucepan over medium/low heat. Add ginger, green onions and garlic to the pan. Add beef and brown for 1-2 minutes. Add the tamari with coconut sugar, molasses, and water with arrowroot. Increase the heat to medium and boil the sauce for 2-3 minutes or until the sauce thickens. Remove it from the heat. Sprinkle with red pepper flakes if you like.

Paleo Crunch Cereal (or granola)

Ingredients:

1 cup almond meal

1 cup chopped almonds

1 cup flax meal

1/2 cup coconut flour

4 tablespoons coconut oil

2 tablespoons maple syrup

4 tablespoons raw honey

2 teaspoons vanilla

2 teaspoons cinnamon

1 teaspoon nutmeg

1 teaspoon salt

1/2 cup finely chopped dates

2 egg whites

Directions:

Preheat oven to 275. Combine almond meal, flax meal, coconut flour, cinnamon, nutmeg, salt and chopped almonds. In a separate bowl, combine coconut oil, egg whites, maple syrup, raw honey, vanilla and chopped dates. Add coconut oil mixture to almond meal mixture. Thoroughly combine taking care not to break down larger ‘nuggets’. Spread mixture on ungreased baking sheet. Bake for 90 minutes stirring every 30 minutes. Cool and store in an airtight container.

Scrambled Egg Nests

Ingredients:

3 cup shredded sweet potatoes

1/4 cup tapioca flour (starch)

1/3 cup butter/ghee

1/2 teaspoon sea salt

1/4 teaspoon pepper

6 eggs

1/2 cup onions, diced

1/3 cup bell peppers, diced

3/4 cup breakfast sausage, cooked and chopped

Directions:

Preheat oven to 400 degrees. In a large bowl, toss together the potatoes, tapioca starch, 1/4 cup of the butter/ghee, sea salt, and pepper. Spoon 1/3 cup of the potato mixture into each cup of a 12-serving muffin tin. Press the mixture into the bottom and up the sides of each cup, then bake until golden brown, about 30 to 35 minutes.

Remove the nests from the oven and allow them to cool. Meanwhile, whisk together the eggs. Heat a large nonstick sauté pan over medium-high heat then add the remaining butter/ghee to the pan and heat. Add the onions and peppers to the pan and sauté until both are soft and the onions are transparent, about 2 to 3 minutes. Add the sausage and cook until heated through. Add the eggs and stir until the eggs have set. Season with sea salt and pepper to taste.

Remove the potato nests from the muffin tin and place them on an ovenproof platter or cookie sheet. Fill each cup with some of the egg mixture and serve warm.

Shrimp Scampi with Zucchini noodles

Ingredients:

5 medium-sized zucchini

1 1/2 pound jumbo shrimp, shelled and deveined

Kosher salt and freshly ground black pepper

2 tablespoons butter/ghee

2 cloves garlic, minced

1/4 cup dry white vermouth

1 tablespoon freshly squeezed lemon juice

2 teaspoons flat parsley, finely chopped

1/4 teaspoon lemon zest grated

Directions:

Peel and julienne zucchini. Place in colander and sprinkle with 1 tablespoon of the salt. Let sit for 20 minutes then squeeze moisture from noodles. Place noodles in paper towel and squeeze - then pat dry place in bowl. DO NOT SKIP THIS STEP! (unless you want watery noodles).

While zucchini is sweating, put the shrimp on a large pie pan or plate and pat them completely dry with a paper towel. Heat a large skillet over medium heat. Season the shrimp with salt and pepper. Add the butter/ghee to the skillet. Cook the shrimp, in one layer, without moving them, for 1 minute. Add the garlic and cook for 1 minute. Turn the shrimp over and cook for 2 minutes more. Transfer the shrimp to the noodle bowl.

Return the skillet to the heat and pour in the vermouth and lemon juice. Boil the liquid until slightly thickened, about 30 seconds. Scrape up any browned bits from the bottom of the pan with a wooden spoon. Stir the zest and parsley into the sauce. Pour the sauce over the shrimp and noodles, season with salt and pepper to taste and toss to combine. Divide the shrimp among 4 plates or arrange on a platter and serve.

Stuffed peppers

Ingredients:

8 bell peppers

1 pound Italian sausage (gluten and hormone-free)

1 pound grass-fed ground beef

1 onion, chopped

2 cloves garlic, minced

1/2 cup mushrooms, chopped

1 head of cauliflower, riced

2 tablespoons tomato paste

1 teaspoon sea salt

1/2 teaspoon pepper

Directions:

Preheat oven to 350. Clean and remove the tops of the bell peppers, removing internal membrane. Brown sausage and beef in a large pan over medium heat adding salt and pepper then remove and set aside. In the same skillet add garlic, mushrooms and onions scraping up browned meat bits. Mix in cauliflower and sauté for about 3 minutes. Add tomato paste and meat back in mixing well. Stuff peppers with about 2-3 tablespoons of the meat mixture then place in 8×12 inch pan. Cover loosely with foil and bake for 30 minutes.

Sweet Potato Hash and Eggs

Ingredients:

4 slices thick-cut bacon, cut in 1-inch pieces

4 sweet potatoes, peeled, finely chopped

1 cup chopped onions (2 medium)

1/2 cup green bell pepper, chopped

1/2 cup red bell pepper, chopped

1/2 teaspoon sea salt

1/4 teaspoon pepper

2 teaspoons thyme

2 tablespoons parsley

4 eggs

Directions:

In skillet, cook bacon over medium heat about 5 minutes or until crisp. Remove bacon from skillet and set aside. To drippings in skillet, add sweet potatoes, onions and bell peppers. Cook about 20 minutes, stirring occasionally, until potatoes are tender and onions and peppers have browned. Sprinkle potato mixture with sea salt and pepper. Return bacon to skillet. Stir in thyme and parsley. Add fried eggs to top of hash.

Sweet Potato Muffins

(makes 4 muffins)

Ingredients:

1 large sweet potato

1 egg

1 1/2 teaspoon minced dried onion

1 bunch chives

1 teaspoon coconut oil

Sea salt to taste

Directions:

Preheat oven to 400 degrees. Grate the sweet potato and combine with the egg, mixing thoroughly. Grease the muffin tray with coconut oil. Fill the bacon cup with the grated potato mix and sprinkle with the minced dried onion. Add sea salt to taste. Bake for 45 minutes.

Taco-seasoned lettuce wraps

(Taco Seasoning)

Ingredients:

2 1/2 tablespoons chili powder

1 1/2 tablespoons paprika

2 tablespoons cumin,

2 teaspoons oregano,

1 tablespoon garlic powder

1 tablespoon onion powder

1/2 teaspoon cayenne pepper (optional/to taste)

2 teaspoons sea salt

Directions:

Combine all ingredients. Store in airtight container. Use 2 tablespoons for every pound of browned ground meat. Serve wrapped in iceberg lettuce leaves.

Teriyaki Chicken

Ingredients:

4 boneless skinless chicken pieces

1 clove garlic

1/2 cup honey

1 cup tamari

1/4 cup water

1/4 teaspoon pepper

1 1/2 teaspoon ground ginger

1/4 cup white wine

Directions:

In a bowl, combine marinade ingredients. Place chicken in freezer bag. Pour marinade over chicken, seal bag, and let marinate at least an hour. Remove chicken from marinade. Grill chicken until juices run clear, occasionally brushing with marinade.

Tex-Mex Egg Bake

(Can be made the night before)

Ingredients:

12 oz bulk spicy pork sausage (gluten-free)

4 cup shredded sweet potato

1 onion, chopped

1 4.5 oz can chopped green chiles, undrained

6 eggs

1/2 cup almond milk

1/4 teaspoon sea salt

1 cup salsa

1 tablespoon lard/bacon fat/ghee

Directions:

Coat 13x9 inch glass baking dish with fat of choice. In 10-inch skillet, cook sausage over medium heat 8 to 10 minutes, stirring occasionally, until no longer pink. Drain on paper towel.

Spread sweet potatoes in prepared baking dish then sprinkle with sausage and green chiles. In medium bowl, beat eggs, almond milk and sea salt until well blended. Pour over sweet potato mixture. Cover and refrigerate at least 8 hours but no longer than 12 hours.

Heat oven to 350 degrees. Bake uncovered 50 to 60 minutes or until knife inserted near center comes out clean. Let stand 10 minutes. Cut into squares. Serve with salsa.

Tomato Basil Frittata

Ingredients:

6 large eggs

1/4 cup almond milk

2 tablespoons avocado oil

2 large ripe tomatoes, peeled and sliced

1 Tablespoon slivered basil leaves

Sea salt and freshly ground black pepper

Directions:

Preheat the broiler. In a large bowl, beat the eggs with the milk. In a large cast-iron skillet, heat oil over medium heat. Pour in the egg mixture then scatter the tomatoes and basil over the eggs. Season with sea salt and pepper to taste. When the bottom just begins to brown, place the skillet under the broiler for about 2 minutes or just until the top is set. Remove from the oven and use a large spatula to transfer the frittata to a serving platter. Cool about 10 minutes, cut into wedges, and serve.

TIPS AND TRICKS

Burger Bar - A grass-fed hamburger patty and all of your favorite toppings!

Buffalo Wings - Chicken wings, fried naked in lard (or other fat of choice) and the hottest sauce that you can stand.

Steamed Spinach - In a steamer, cook 1 pound spinach for 3 to 5 minutes or until tender. Add butter/ghee and garlic for extra flavor.

Ham & Turkey Roll-ups - 1 slice of ham, 1 slice of turkey rolled around a pickle; Add mustard for extra zing!

Shaved Brussels sprouts - Brussels sprouts, trimmed, sliced thin using a mandolin or sharp knife.

Mashed Sweet Potato - bake in a 350 degree oven until soft then let cool, peel and mash with a potato masher. Add butter/ ghee and cinnamon for extra flavor.

Pan Fried Cod - Salt and pepper both sides of cod fillets that have been patted dry. Add fat of choice to skillet over medium heat; fry until fish flakes easily with a fork – about 3-4 minutes per side.

Jicama Spears w/lime - peel and slice jicama into spears; squeeze fresh lime over spears. Add chili powder for extra kick.

Guacamole - 1 avocado (mashed) , 1/4 teaspoon salt, 2 tablespoon salsa, 1/2 teaspoon garlic powder, 1/2 teaspoon lime juice; combine all ingredients.

Turkey Club Salad - meat (usually turkey, chicken, and bacon), tomato, lettuce, and dressing of choice.

Turkey Wings - season wings, place in crock-pot on low for 4-5 hours or in 350 degree oven for 45 minutes.

Tomato Sauce:

Ingredients:

1 15 oz can of fire roasted tomatoes

1 1/2 cup (about 1) roasted red pepper

1/2 onion, roughly chopped

2 cloves garlic

1 tablespoons maple syrup

Salt and pepper to taste

Directions:

Combine all ingredients in blender. Blend until smooth.

Miss O’s Seasoned Salt:

Ingredients:

4 tablespoon sea salt

2 tablespoon onion powder

2 tablespoon garlic powder

2 tablespoon paprika

2 tablespoon celery salt

2 tablespoon coconut sugar

2 tablespoon black pepper

1 1/2 teaspoon cayenne

2 teaspoon turmeric

Directions:

Combine all ingredients. Store in an airtight container.

EASY SALAD DRESSING MATRIX

Directions:

Choose 1 Oil, 1 vinegar, 1 teaspoon salt, and add herbs and spices to your heart’s content!

Add to a blender to combine. Tastes best when allowed to rest refrigerated for an hour or more. Store in an airtight container.

3/4 cup oil

1/4 cup vinegar

Herb/Spice

1 teaspoon (adjust to taste)

Additions

1 Tablespoon (adjust to taste)

Olive Oil

Apple Cider (mild - universal)

Basil

Raw Honey

Avocado Oil

Balsamic

(sweet - universal)

Parsley

Dijon Mustard

Macadamia Nut Oil

Red Wine

(hearty - beef/pork)

Rosemary

Minced Scallions

Walnut Oil

White Wine

(light - poultry/fish)

Thyme

Minced Red Onion

Hazlenut Oil

Champagne

(light - poultry/fish)

Oregano

Bacon

 

Rice Wine

(very mild - low acid)

Dill

Lemon Juice

   

White Pepper

1 hard boiled egg (creamier vinnaigrette)

   

Garlic Powder

 
   

Onion Powder

 
   

Red Pepper Flakes

 
   

Dried Chives

 
   

Dry Mustard

 

Easy Italian dressing: Olive Oil, Apple Cider Vinegar, Basil, Parsley, Rosemary, Oregano, Garlic Powder, Red Pepper Flakes.



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