Shepherd's Pie
Serving size: 2 A/ 2 k dinner + Lunch
Ingredients: 1 lb ground grass-fed beef 4 large carrots chopped 1/2 large red onion, diced 3/4 cup frozen peas 1 1/2 Tbsp fresh thyme |
2 cloves garlic, diced
1/2 Tbsp apple cider vinegar 1/2 tsp cinnamon 1 tsp garlic powder 1/4 tsp clove 1/2 cup broth Mashed Cauliflower made below |
Instructions:
1) Prep all the vegetables. In a cast iron skillet add oil and sauté onions on medium heat, once translucent add the carrots. Cover and cook for about 5 minutes until the vegetables are all tender. Then add peas and garlic and cook for an additional 5 minutes. Then remove the vegetables into a bowl.
2) Add the meat to the skillet, all the spices and the apple cider vinegar to and begin to brown.
3) While the meat browns work on the mash.
4) Once the meat has finished browning stir in the broth and cooked vegetables back into the skillet and let it simmer on low while you finish the mash.
5) Push meat and vegetables even in cast iron pan or transfer to glass baking dish. Top the meat and vegetable mixture with the mash.
6) Bake at 350 degrees for 20 minutes, then turn on the broiler for 3 minutes to get mash golden brown.
1) Prep all the vegetables. In a cast iron skillet add oil and sauté onions on medium heat, once translucent add the carrots. Cover and cook for about 5 minutes until the vegetables are all tender. Then add peas and garlic and cook for an additional 5 minutes. Then remove the vegetables into a bowl.
2) Add the meat to the skillet, all the spices and the apple cider vinegar to and begin to brown.
3) While the meat browns work on the mash.
4) Once the meat has finished browning stir in the broth and cooked vegetables back into the skillet and let it simmer on low while you finish the mash.
5) Push meat and vegetables even in cast iron pan or transfer to glass baking dish. Top the meat and vegetable mixture with the mash.
6) Bake at 350 degrees for 20 minutes, then turn on the broiler for 3 minutes to get mash golden brown.
Mashed Cauliflower
Medium-sized head of cauliflower, chopped into florets (about 1 1/2 lbs.)
3 garlic cloves, diced
1 tsp fresh thyme leaves
salt and pepper, to taste
Instructions:
1) Put an inch of water in a saucepan, and insert a steamer basket. Bring the water to a boil, and add the cauliflower florets. Reduce the heat to a simmer and cover, allowing the cauliflower to steam for 6-8 minutes, or until fork tender.
2) While cauliflower is cooking dice garlic and sauté in olive oil over medium heat for 5 minutes.
3) When cauliflower is done drain water and place cauliflower in food process (making sure to not add water to food processor).
4) Add garlic, oil and seasonings to food processor and blend until smooth.
Medium-sized head of cauliflower, chopped into florets (about 1 1/2 lbs.)
3 garlic cloves, diced
1 tsp fresh thyme leaves
salt and pepper, to taste
Instructions:
1) Put an inch of water in a saucepan, and insert a steamer basket. Bring the water to a boil, and add the cauliflower florets. Reduce the heat to a simmer and cover, allowing the cauliflower to steam for 6-8 minutes, or until fork tender.
2) While cauliflower is cooking dice garlic and sauté in olive oil over medium heat for 5 minutes.
3) When cauliflower is done drain water and place cauliflower in food process (making sure to not add water to food processor).
4) Add garlic, oil and seasonings to food processor and blend until smooth.
Garden Salad with Chicken
Serving size: 2 A/ 2 k
Ingredients:
2 Chicken breast
Herbs or Lemon for topping
1 Avocado
Any vegetables: red pepper, carrot, onion, tomato
1) Preheat oven to 375 degrees.
2) Sprinkle 2 chicken breast with salt and pepper. Top with any additional herbs or lemon.
3) In a medium sized cast iron pan, over medium high heat, melt ghee or coconut oil and brown chicken on the stove top.
4) Once both sides of the chicken are browned place the entire pan in the oven and cook for 15-20 minutes or until done.
Ingredients:
2 Chicken breast
Herbs or Lemon for topping
1 Avocado
Any vegetables: red pepper, carrot, onion, tomato
1) Preheat oven to 375 degrees.
2) Sprinkle 2 chicken breast with salt and pepper. Top with any additional herbs or lemon.
3) In a medium sized cast iron pan, over medium high heat, melt ghee or coconut oil and brown chicken on the stove top.
4) Once both sides of the chicken are browned place the entire pan in the oven and cook for 15-20 minutes or until done.
Dressing:
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Ingredients:
1 can full-fat coconut milk, refrigerated overnight 2 Tbsp minced yellow onion 1 tsp garlic powder 2 Tbsp apple cider vinegar 3 Tbsp chopped fresh chives 1) Add the entire container of coconut milk to a bowl.
2) Mix in all other ingredients. 3) Allow dressing to sit in refrigerator for 20 minutes before serving. |
2 Tbsp dried Oregano
1½ Tbsp chopped fresh basil 1 Tbsp dried dill 1 tsp sea salt black pepper, to taste |
Meatloaf
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Serving size: 2 A/ 2 k dinner + Lunch
Ingredients: 1 lb gass-fed beef 2 lbs ground chicken or turkey 1 onion, diced 12oz diced tomatoes 2 eggs |
1/3 cup coconut flour
1 Tbsp basil 2 tsp oregano 1/2 tsp salt 1/2 tsp pepper |
Instructions:
1) Preheat the oven to 400 degrees. Mix all ingredients in a bowl.
2) Divide mix into two loaf pans or one large one. Bake for 35-40 minutes or until center is not pink.
1) Preheat the oven to 400 degrees. Mix all ingredients in a bowl.
2) Divide mix into two loaf pans or one large one. Bake for 35-40 minutes or until center is not pink.
Sweet Potato Stew
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Ingredients:
2 medium sweet potatoes, cut into 1/2 inch cubes 4 chicken thighs, cleaned and cubed in 1/2 inch 1 large onion, roughly chopped 1/2 cup water 5 cloves of garlic, roughly chopped a 2 inch piece of ginger, peeled and roughly chopped 1 red pepper, diced 6-8oz mushrooms, wiped, trimmed, and quartered |
4 cups chopped chard or spinach
1 tsp turmeric 1 tsp hot chilli powder (optional) 1 tsp paprika 3 tbsp diced tomatoes 4 tbsp almond butter 1 bunch fresh cilantro coconut oil |
Instructions:
1) In a large pot, sauté onions and chicken in oil for 5 minutes or until onions are translucent, stirring occasionally
2) Add water, ginger, garlic, and red pepper. Cook and stir for 3 minutes.
3) Mix in yams, mushrooms and broth. Bring to a boil, reduce heat and simmer for 20 minutes.
4) Stir in almond butter, tomatoe, greens, and spices and cook for about 10 more minutes, until yams and greens are tender.
5) Stir in and top with cilantro
1) In a large pot, sauté onions and chicken in oil for 5 minutes or until onions are translucent, stirring occasionally
2) Add water, ginger, garlic, and red pepper. Cook and stir for 3 minutes.
3) Mix in yams, mushrooms and broth. Bring to a boil, reduce heat and simmer for 20 minutes.
4) Stir in almond butter, tomatoe, greens, and spices and cook for about 10 more minutes, until yams and greens are tender.
5) Stir in and top with cilantro
Pesto Chicken
Ingredients:
Serving size: 2 A/ 2 k
3 boneless, skinless chicken breasts
1/2 cup pesto
2 Tbsp apple cider vinegar
2 Tbsp olive oil
1 teaspoon salt
Instructions:
1) Place the chicken in a pyrex container. Pour in other ingredients. Seal shake it up until the marinade is combined and the chicken is well coated.
2) Refrigerate for at least 2 hours or up to 12 hours.
3) Bake for 20 minutes on 450 degrees or grill the chicken for 5-6 minutes on each side until cooked through. Let rest for 3 minutes after done cooking.
4) Slice the chicken and serve
Sweet Potato Fries:
Preheat oven to 375-400 degrees. Slice or cube one sweet potato. Toss with olive oil, salt and whatever spices you want: garlic powder, diced onions, cayenne, paprika, etc..
Roast until done. About 30 minutes.
Serving size: 2 A/ 2 k
3 boneless, skinless chicken breasts
1/2 cup pesto
2 Tbsp apple cider vinegar
2 Tbsp olive oil
1 teaspoon salt
Instructions:
1) Place the chicken in a pyrex container. Pour in other ingredients. Seal shake it up until the marinade is combined and the chicken is well coated.
2) Refrigerate for at least 2 hours or up to 12 hours.
3) Bake for 20 minutes on 450 degrees or grill the chicken for 5-6 minutes on each side until cooked through. Let rest for 3 minutes after done cooking.
4) Slice the chicken and serve
Sweet Potato Fries:
Preheat oven to 375-400 degrees. Slice or cube one sweet potato. Toss with olive oil, salt and whatever spices you want: garlic powder, diced onions, cayenne, paprika, etc..
Roast until done. About 30 minutes.
Mexican Salad
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Serving Size: 2 A / 2 k
Ingredients: Cook ground beef with cumin, chili powder and onion powder 1/2 head Lettuce 3-5 pieces Spinach 2 Carrots, peeled and diced 1/2 Bell Pepper |
Salsa - recipe on snack tab
Guacamole: 1 avocado 1/2 lime 1/2 bunch cilantro 1/2 tsp salt 1 Tbsp red onion, diced |
1) Cook the ground beef. You can add in any additional vegetables to the meat.
2) Chop lettuce, chard, carrots, tomatoes, bell peppers and other vegetables into salad.
3) Make guacamole: mash avocado and add other ingredients in. Mix.
4) Top salad with guacamole, beans and optional (olive oil, salt and pepper)
2) Chop lettuce, chard, carrots, tomatoes, bell peppers and other vegetables into salad.
3) Make guacamole: mash avocado and add other ingredients in. Mix.
4) Top salad with guacamole, beans and optional (olive oil, salt and pepper)
