This recipe is 30 mins start to finish and loaded with vegetables!
1 Tbsp avocado oil
2 cups onion diced
6 garlic gloves, minced
Grass-fed beef from Butcher Box
1-14 oz can organic pumpkin
1-14 oz can black beans (omit for Paleo/Whole30
1-28 oz can diced tomatoes
1-6 oz can tomato paste
Frozen cauliflower rice or other veggies such as zucchini or bell peppers
1.5 cups chicken broth (added extra for insta pot, could use 3/4 cup for stovetop or crockpot
2 ½ tsp. dried oregano
2 Tbsp. chili powder (plus more to taste)
¾ tsp. ground cinnamon
2 tsp. ground cumin
1 tsp. sea salt
½ tsp black pepper
Either in a large pan over medium heat or using the ‘saute’ function on the Instant Pot. Add the oil and saute the onions and garlic, stirring occasionally, for about 7 minutes or until onions start to soften.
Add the ground beef and break it up as it browns so that it cooks evenly. Cook until meat is nearly cooked through (~8-10 minutes).
Add remaining ingredients (pumpkin, diced tomatoes, black beans if using, other vegetables and spices, etc.) and stir.
Using the Instant Pot, close lid and set vent valve to ‘sealing’ position and cook on ‘High Pressure’ setting for 12 minutes. Slow release when finished cooking. If using a slow cooker, cook on high for 3-4 hours or low for 6-8 hours.
Taste and season with salt and pepper, to taste.
Serve with additional toppings, as desired such as avocado, onions, cheese (omit for paleo/Whole 30), tortilla chips, crackers, etc.
This healthier version of a traditional New Orleans favorite does not lack in flavor and is a great comfort meal for a chilly evening. I used an Instant Pot to make it even quicker, but it can be made on the stovetop, if desired. You can also add shrimp for a more traditional Jambalaya dish.
1 Tbsp grapeseed or avocado oil (or other high smoke point oil)
1 pound chicken breast
4-5 chicken sausage links(I used Trader Joe’s Spicy Jalepeño)
1 small onion, diced
2-3 garlic cloves, minced
4 stalks celery, diced
1 bell pepper, diced
1-2 cups rice, cauliflower rice, or Right Rice (I used 2 cups Spanish Right Rice)
2 Tbsp spicy seasoning blend*
2 cups organic bone broth
2 Tbsp Worcestershire sauce
Spicy Seasoning Blend (this will make enough for extra to store for next time)*
2 Tbsp ground coriander
1 Tbsp ground fennel
1 Tbsp ground oregano
1 Tbsp cayenne pepper
2 Tbsp Himalayan sea salt
Select the Sauté setting on the Instant Pot and heat the oil. Place chicken breasts in the pot and lightly brown each side for about 5 minutes each.
Place chicken sausages, onion, garlic, celery and bell peppers in pot and sauté for about 2-3 more minutes.
Add all other ingredients (rice, spices and broth and Worcestershire sauce). Ensure broth completely covers the rice.
Secure the lid and set the pressure release to “sealing”. Set the cooking time for 10 minutes at high pressure.
Once done, let the pressure release by switching the valve to “venting” and serve!
You can add shrimp or serve with pasta instead of rice. This recipe can be made without an instant pot/pressure cooker by using a crock pot for extended time or on the stove top!
Stuffed peppers is one of my go-to meals to prep for the week because they are simple, adaptable to whatever ingredients you have on hand and taste great heated up!
Makes 4-6 servings (~1 cup-1/5 cups each)
2-3 large bell peppers
1 package (~12 oz.) Bilinski’s Italian Chicken Sausage (or other all-natural brand)
2-3 cups fresh or frozen broccoli (steam first if using fresh)
2-3 cups quinoa (I used frozen quinoa with kale already mixed in!)
1 large can (16 oz.) crushed tomatoes
salt, pepper and garlic powder, to taste.
Preheat oven to 350ºF.
In a large skillet, place broccoli (steamed, if using fresh, and softened, if frozen), cooked quinoa, sausage (sliced into bite-sized pieces) and can of crushed tomatoes and allow to heat through.
Meanwhile, slice peppers in half and discard seeds and stems. Place in microwave-safe dish with ~1 inch of water and heat in microwave for 3-4 minutes to soften the peppers.
Once peppers are done and filling is heated through, add any spices as desired and pour some of the filling in the bottom of a 9×11 pan. Place peppers and fill with remaining mixture and bake for about 30-35 minutes (if using convection bake or longer as needed).
Allow to cool then serve or cool and save for later!
2 lbs. Chicken tenders or thinly sliced chicken breasts (it helps to pound them with a meat mallet as well)
1/2 cup coconut flour
1 cup almond flour (you can also just use one flour or the other but I liked the combination of both coconut and almond for the taste)
Salt & pepper
2 whole eggs
Oil for pan-frying (I used avocado oil because it is stable at high temperatures)
Pound your chicken to tenderize and thin-out if needed
In a small pan or bowl, scramble 2 eggs
In a separate pan (pie pans or 8×8 pans work well), add your flours and spices
Preheat your skillet with ~1 Tbsp oil and prepare a plate or pan covered in paper towel for finished chicken
Dip your chicken first into the egg mixture, then coat with flour mixture and place in heated skillet. Pan fry on each side for about 3-5 minutes, or until cooked thoroughly. Set aside until all chicken is cooked.
I enjoy mine over a salad dressed with oil and vinegar, but you can also use the cutlets to make a chicken parmesan!
A while back, I posted a recipe for His & Hers Buddha Bowls and I loved them so much that I made a “2nd Edition”. I love these because you can literally add anything you have to make a beautiful and delicious lunch or dinner.
Spray a 13-in. x 9-in. baking dish and arrange chicken, potatoes, sliced onion and lemon slices evenly in pan.
In a small bowl, whisk together lemon juice, olive oil, garlic, rosemary, crushed red pepper flakes, salt and pepper. Pour mixture all over chicken and potatoes. Sprinkle all over generously with additional salt and pepper.
Bake uncovered for about 1 hour, or until chicken and potatoes are fully cooked.
This picture does not do it justice, but this is the view from my lunch container 😉
Recipe adapted from http://laughingspatula.com/easy-roasted-lemon-chicken-with-potatoes-and-rosemary/
1 cup kale (basil or other greens of choice work as well)
3 cloves garlic
¼ cup pine nuts
2 Tbsp lemon juice
½ tsp. sea salt
3 Tbsp olive oil
Cracked black pepper, to taste
Spiralize your zucchini and set aside on paper towels so that any excess water is soaked up.
In a food processor, add avocados, kale, garlic, pine nuts, lemon juice and sea salt and pulse until finely chopped. Then with the motor still running, add olive oil in a slow stream until emulsified and creamy.
Drizzle olive oil in a large skillet over medium high heat then add zucchini noodles, cooking for about 1 to 2 minutes until tender.
Add zucchini noodles to a large bowl and toss with avocado pesto.
I served mine with some baked salmon (seasoned with olive oil, garlic, salt, & pepper)
Carefully slice butternut squash in half and scoop out seeds.
Rub olive or coconut oil on the flesh of the squash and place cut side down on a baking sheet. Cook for approximately 20 minutes, or until tender.
While squash is cooling, heat a large pot on medium and heat your butter. Add onions and garlic and cook until the onions are translucent.
Scrape out the flesh of the squash into the pot with the onions and garlic.
Add in the canned coconut milk, broth and spices. Cook on medium until the soup comes to a low boil. Then, lower the heat and let the soup is simmer for another 20-25 minutes.
Remove the soup from the heat. Discard the rosemary sprigs and cinnamon sticks. Blend the soup in a high-speed blender until smooth and creamy. Adjust the salt and pepper according to your taste preferences. Serve warm.
Recipe adapted from http://themovementmenu.com/recipes/paleo-butternut-squash-soup/
Place shredded cabbage and carrots in a large bowl and set aside.
In a small mixing bowl, whisk together the dijon mustard, garlic, oil, apple cider vinegar, lemon juice, honey, chili powder, salt and pepper; until well combined.
Pour dressing over the cabbage mixture and toss well.
Taste for seasonings and adjust accordingly.
Remove from fridge and garnish with chopped parsley.
I used frozen tilapia for my fish. Defrost. Sprinkle with salt, pepper, and garlic powder and bake for approximately 15-20 minutes at 400F. Toss with crushed tomatoes or salsa. Enjoy over cabbage and carrot slaw!
1 tablespoon coconut flour (or other gluten free flour of choice) mixed with 1 Tbsp water for thickening
Melt coconut oil in a large skillet over a medium high heat and cook the chicken breasts for about 6 minutes per side. Remove the chicken from a skillet and set aside on a plate (doesn’t need to be fully cooked since you will be returning it to skillet later).
Add the chopped onion to skillet and sauté for 1-2 minutes until translucent .
Add the red chili flakes and sauté another couple of minutes. Add the chicken stock, lemon juice, and fresh cilantro.
Bring the mixture to a boil and then reduce down to a simmer for about 5 minutes.
Add the coconut milk and bring to simmer again. Add the coconut flour and water at this time to thicken the mixture.
Add the chicken back to the skillet, cover and let cook for another 5-10 minutes or until the chicken is cooked through.
Serve with cauliflower rice, brown rice, quinoa, or other grain of choice. Spoon the sauce over top. You can also enjoy as a soup if the sauce is thin.
‘Tis the season for spaghetti squash! There are many different ways to use spaghetti squash, and the best part is that you don’t need any fancy tools (spirilizers, etc.)- the strands come out just like noodles once the squash is baked.
Try this low carb alternative in place of pasta topped with spaghetti sauce or pesto, eat cold like a pasta salad, or enjoy this Mexican-twist on burrito bowls!
Makes 4 “bowls” (enjoy it right out of the squash shell!)
2 spaghetti squash
2 small onions (or 1 large)
1 Tbsp olive oil
1 can black beans
Chopped tomatoes (or 1 jar salsa)
1 tsp cumin
1 tsp chili powder
Salt & pepper, to taste
Optional: Corn, Jalapeños, Fresh Cilantro, Green Onions, Shredded Cheese or Queso Fresco/Blanco, to top!
Preheat oven to 375°F
Fill a 9×13-inch pan with about ~1 inch water or use a baking sheet covered in foil.
Rinse spaghetti squash and slice in half (*Note: the squash can be very tough to cut raw. If it’s too difficult, you can poke a few holes in the squash and place in microwave to help soften)
Scoop out seeds with a spoon (save them for later!) and place face down on the baking sheet.
Place in the preheated oven for approximately 30-45 minutes.
Meanwhile, while the squash is baking, sauté onions in 1 Tbsp. olive oil.
Once squash is done, cool slightly and pull apart “spaghetti-like” strands with a fork and add in other ingredients. Top with shredded cheese if desired.
*For a dish higher in protein, try adding a lean meat such as ground turkey, beef, or shredded chicken.
Preheat the oven to 350 degrees F. Coat a small baking dish with coconut oil spray. Bring a large pot of water to a boil. Cut the stems and very top of the peppers off, removing the seeds. Place in boiling water for 4-5 minutes. Remove from the water and drain face-down on a paper towel
Heat the coconut oil in a large nonstick pan over medium heat. Add in the onion. Sauté for 3-4 minutes until the onion begins to soften. Stir in the ground turkey, oregano, salt, and pepper and cook until turkey is browned. Add the zucchini to the skillet as the turkey finishes cooking. Cook everything together until the zucchini is soft, and then drain any juices from the pan.
Remove the pan from heat and stir in the tomato paste. Place the peppers upright in the baking dish and spoon the meat mixture into the center of each. Bake for 15 minutes. Serve warm sprinkled with chopped parsley.