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Mel’s Italian Sauce with Zoodles

Mel’s Italian Sauce with Zoodles

by | Jun 15, 2016 | Dinner, Lunch, Recipes

A paleo approach to cooking and meal planning can offer some fun and nutritious substitutes to old time favorites.  One of these wonderful substitutes for pasta noodles is zoodles.  These are just zucchini cut into noodle-like spirals and served raw with your favorite Italian sauce and meat.  These are faster and easier to make than regular pasta as well as being naturally gluten-free and a great way to incorporate more nutritious veggies into your diet.   zoodle 1zoodle 4

Mel's Italian Sauce with Zoodles
 
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Author:
Course: Main Dish
Cuisine: Recipes
Ingredients
  • 3 – 4 Zucchini cut into spirals (I use Paderno Tri-Blade vegetable slicer)
  • 1 Tbsp. olive oil (optional)
  • 2 tsp. fine ground Celtic salt
  • 2 24 oz. jars Italian sauce (I like butternut squash sauce from Costco)
  • 1 lb. Italian chicken sausage cut into slices (I like Coleman’s)
  • 2 Tbsp. avocado oil
  • 1 medium onion diced (optional)
  • 2 cups sliced mushrooms (optional)
  • 1 Tbsp. minced garlic (optional)
  • 1 Tbsp. dried Italian seasoning (optional)
  • 2 Tbsp. fresh basil and/or parsley (optional)
  • 2 Tbsp. balsamic vinegar
  • ¼ cup coconut aminos
  • 1 Tbsp. Trader Joe’s 21 salute seasoning
Instructions
  1. Spiral cut zucchini and place in large bowl.
  2. Mix with olive oil and dried Italian seasoning or salt and set aside.
  3. Sauté onion and mushroom.
  4. Add sliced chicken sausage and garlic and heat through.
  5. Add sauce, vinegar, aminos, seasoning and fresh herbs.
  6. Simmer uncovered for 10 minutes stirring frequently.
  7. Place desired amount of zoodles on each plate and spoon sauce on top.

 

Mel’s Paleo Chicken Madeira

Mel’s Paleo Chicken Madeira

by | May 25, 2016 | Broth/Soups/Sauces, Dinner, Recipes

I have always loved Chicken Madeira whenever I go to Cheesecake Factory.  My daughter took me there for mother’s day and I decided I had to find a way to make this at home and delete the dairy.  Through guess work and taste testing, I pulled this together for dinner one night and it was a big hit.  I made a large portion because I knew it would be eaten quickly, and I was hoping for some leftovers.  You can feel free to cut the recipe down if you want to.  Many recipe books talk about the importance of always making extra specifically so you can serve it again as lunch the next day or even freeze some for another time.  It really does take the same amount of time and clean up to make larger batches.  I have not tried to see if this freezes well because it disappeared with dinner and lunch. Chicken Madeira 4

Madeira sauce is a little more time consuming due to the reduction. (There are many more time consuming versions that require demi- glace either homemade or commercial products.  I went for a simple, yet tasty substitute.)  I will try making a very large batch of sauce without the mushrooms to see if I can freeze it in order to speed the cooking process.  We are not wine drinkers (or any alcohol for that matter), so I had to plan ahead to make sure I could find and purchase Madeira wine.  I bought the least expensive I could find because I knew it would be used only for cooking. This is a “keeper” recipe for my family.

 

Mel's Chicken Madeira
 
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This recipe is a special treat when you want a more elegant dinner.
Author:
Course: Main Dish
Ingredients
  • Ingredients:
  • 2 tbsp. avocado oil
  • 8 boneless skinless chicken breast (I have also used chicken thighs as well)
  • Madeira Sauce
  • 2 cups sliced mushrooms
  • 1 large red onion chopped
  • 2 tbsp. avocado oil
  • 3 cups Madeira wine s
  • 2 cups beef stock (I have also used chicken bone broth or stock)
  • 1 cup thick coconut cream (I use Trader Joe’s)
  • ¼ cup coconut aminos
  • 1 tbsp. balsamic vinegar
  • 1 tbsp. ghee
  • 2 tsp. thyme
  • ¼ cup tapioca flour (optional as thickener if desired)
  • Salt and pepper to taste
Instructions
  1. Instructions:
  2. Place each chicken breast in large Ziploc bag and pound with a meat hammer until a uniform thickness across the breast, about ¼ inch thick.
  3. Heat up 2 tablespoon avocado oil large skillet over medium heat
  4. Sauté the chicken fillets for 4 to 6 minutes per side, or until chicken has browned just a bit.
  5. Remove chicken fillets from the pan and place them together in covered dish to keep fillets warm while you make the sauce.
  6. (I cut breasts into smaller chunks because I prefer them that way)
  7. With heat still on medium, add two tablespoons of oil to the skillet.
  8. Add the sliced mushrooms and onions and sauté for about 2 minutes.
  9. Add Madeira wine, beef broth, butter and thyme.
  10. Bring sauce to a boil, then reduce heat and simmer for about 20 minutes or until sauce reduces to about one quarter of its original volume.
  11. When the sauce is done it will have thickened and turned a dark brown color.
  12. *Now is the time to add the tapioca flour if you prefer a thicker sauce.
  13. I add the chicken chunks to the sauce and heat through.
  14. - I serve this with asparagus sautéed in avocado oil and minced garlic and fried sweet potatoes and onions.

 

Mexican Chicken

Mexican Chicken

by | May 4, 2016 | Dinner, Lunch, Recipes

This week is the celebration of Cinco de Mayo so I wanted to pass on a recipe with a little Mexican flare. I think it has a mild enchilada sort of taste, but you can easily kick up the heat by adding more cayenne pepper.  I serve this with very simple cauliflower rice and sautéed onion (there is plenty of sauce to use to serve over the rice) and fresh green salad.  It also goes well with coconut-lime kombucha!

Mexican Chicken
 
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This recipe goes together quickly and makes a large batch. It reheats well and can be frozen for later use as well.
Author:
Course: Main Dish
Cuisine: Mexican
Ingredients
  • 2 lbs. organic chicken breast or thighs cut into chucks (I prefer thighs)
  • 1 tsp. chili powder
  • 1 tsp. turmeric
  • Celtic sea salt and pepper to taste
  • 2 Tbsp. avocado oil
  • Sauce:
  • 1 cup diced red onion
  • 2 Tbsp. butter or ghee
  • 14 oz. can organic tomato sauce
  • 1 ½ cup organic chicken stock
  • ¼ cup tapioca flour
  • 1 cup coconut cream (I use Trader Joe’s)
  • 1 tsp. cinnamon (I use Ceylon)
  • 3 minced garlic cloves
  • 1 tsp. chili powder
  • 1 tsp. cumin
  • ¼ tsp. cayenne pepper (more if you like more spice)
  • Fresh chopped cilantro or parsley garnish (optional)
Instructions
  1. Place chicken chunks in large bowl.
  2. Add salt, pepper, chili powder and turmeric and mix to incorporate.
  3. Heat avocado oil in large skillet.
  4. Add chicken mixture and brown until well cooked.
  5. Remove chicken from heat and set aside.
  6. In large sauce pan or Dutch oven melt butter or ghee.
  7. Add onion and sauté.
  8. Add cinnamon, garlic, chili powder, cumin, cayenne pepper and stir well.
  9. Add tomato sauce, coconut cream and 1 cup of chicken stock; stir well.
  10. Mix ½ cup chicken stock with tapioca flour until smooth and add to sauce; stir well.
  11. Add cooked chicken and simmer 10 minutes.
  12. Serve with cauliflower rice and garnish with chopped parsley or cilantro.
  13. (There will be plenty of sauce to serve over rice as well)

 

 

Easy Beef Broccoli Sauté

Easy Beef Broccoli Sauté

by | Apr 27, 2016 | Dinner, Lunch, Recipes

This is a recipe that comes together in about six minutes flat when you have your “lego pieces” prepped and ready at all times.  It was getting late for dinner and both my husband and I had been outside working on our property.  With 45 acres there are always things to get done outdoors.  I came in dirty and tired and really didn’t want to think about cooking something.  I knew I had organic ground beef with red onions cooked and frozen.  I had fresh broccoli flowerets cut and washed in a container in the refrigerator.  I had shredded carrots and a head of both red and green cabbage.

In addition to being dirty and tired, I was also very hungry and I wanted something to eat fast!  (This is one of those times when I just wanted to get in the shower and have some fast food handed to me, but when you live 20 minutes from town it is often faster just to make something yourself).  I was curious just how fast I could throw something together that would be fast, healthy and tasty.  I started to time myself and went to work.

I pulled out the frozen ground beef and onions and threw them into a skillet with a little avocado oil and turned the heat on high.  I added the broccoli and cut them a little smaller with a pair of scissors while they were in the skillet.  Stir.  Then I grabbed the shredded carrots and added them to the skillet.  I was too tired to cut both red and green cabbage, so I went for color and cut a chunk of red cabbage into large shreds and added them to the mix and put the lid on the pan.

Next I needed to add seasonings, so I went to my standard mixes.  I threw in some coconut aminos, a splash of balsamic vinegar, sea salt and pepper, turmeric, 21 salute, garlic powder, sesame seeds and hemp seeds. Stir and heat thru and voilà!  In just six minutes we were eating (I was so hungry, my shower had to wait).  Anybody can do this.  This really is faster than “fast food” and so much healthier.

Easy Beef Broccoli Sauté
 
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This recipe is easy, fast, tasty and healthy. Six minutes flat if you are prepped.
Author:
Course: Main Dish
Cuisine: Paleo
Ingredients
  • 1 lb. organic ground beef with 1 red onion cooked and frozen
  • 1 Tbsp. avocado oil
  • 2 cups broccoli flowerets
  • 1 cup shredded carrots
  • ½ cup red cabbage cut into large shreds
  • ½ cup coconut aminos
  • 1 tbsp. balsamic vinegar
  • Sea salt and pepper to taste
  • Turmeric to taste
  • 21 Salute to taste (Trader Joe’s)
  • Garlic powder to taste
  • Sesame and hemp seeds to taste
Instructions
  1. Place ground beef/onion mixture in a hot skillet with avocado oil.
  2. Add vegetables, stir and place a lid on skillet.
  3. Add coconut aminos, balsamic vinegar, and all other seasonings.
  4. Stir and heat thru.

 

Versatile Fried Sweet Potatoes

Versatile Fried Sweet Potatoes

by | Apr 20, 2016 | Dinner, Lunch, Recipes, Side Dishes

What I love about any recipe is to find a variety of ways to change it up.  I know I use the word “versatile” in several of my recipes, but that is one things I am always looking for.  Fried sweet potatoes are one of those fabulous “Lego” piece ingredients that you can add almost anything to.  They can be served as a side dish, or just add any meat protein and you have just created a tasty dish.  You can never have too many sweet potatoes around to use.  Sweet potatoes also come in several different varieties that are fun to mix and match such as purple, blue, white (Hannah), jewel, garnet…..  The list is very extensive.  Explore different kinds any chance you get.  They are all delicious!

Versatile Fried Sweet Potatoes
 
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Mix and match ingredients of your choice to create your own special flavors!
Author:
Course: Side dish or Main dish
Ingredients
  • 3 Sweet potatoes of choice (washed, peeled and cut into thin slices)
  • 3 Tbsp. healthy oil of choice (I use avocado oil)
  • 2 tsp. Trader Joe’s 21 salute seasoning
  • Garlic and onion powder to taste
  • Sea salt and pepper to taste
  • Add in options:
  • Chopped red or yellow onions, chopped spinach, chopped kale, chopped peppers, chopped mushrooms, chopped asparagus, chopped green or red cabbage, shredded beets, shredded Brussels sprouts, cooked meat protein of choice (ground beef, sausage, chicken, steak…)
Instructions
  1. Heat oil in large skillet.
  2. Add sliced sweet potatoes (I use a mandolin slicer)
  3. Add chopped or shredded vegetables and seasoning.
  4. Cook covered, stirring consistently until all are tender.
  5. Main dish option:
  6. Add cooked meat protein of choice and heat through stirring consistently.

 

 

 

Versatile Paleo Stir-Fry

Versatile Paleo Stir-Fry

by | Mar 30, 2016 | Dinner, Lunch

Time, money and taste are the three main factors when most of us are preparing meals for our families. (Health is a given factor for all food we consume.  Remember “Food is Medicine”).  I have gone through several seasons in my life and I still look for ways to improve all three of these factors in any meal.  When working on a recipe, especially those under the main dish category, I also look for versatility.  Dealing with the area of time, prepping the proteins ahead is the key.  This is one of my foundational recipes, because you can build it like Lego pieces and move those pieces around any way you want.  When using a stir-fry method, I prefer a large, stainless steel wok. I also choose a light healthy oil with a higher smoke point (One of my favorites is avocado oil).

The beauty of stir-fry is that it works great with almost any leftover proteins.  I have even used leftover meatloaf.  If you’re not using leftovers, then make sure you always have cooked ground beef and cooked shredded or diced chicken in your freezer as fast go-to proteins to throw into stir-fry or soups.  I also keep chopped onions, and peppers, spinach and kale frozen as well.

The vegetables can be prepped ahead, but not essential.  I keep my favorite “C” foods on hand at all times (carrots, celery, cabbage and cauliflower).

Versatile Paleo Stir-Fry
 
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Author:
Course: Main Dish
Ingredients
  • Choose your protein – cooked; cubed, shredded or ground (chicken, beef, pork, turkey, seafood). The amount depends on your personal preference.
  • Choose your vegetables – chopped, cubed or shredded (cabbage; green and red, carrots, celery, onions; green, yellow, red, garlic, leeks, jicama, beets, sweet potatoes, asparagus, peppers, spinach, kale, turnips, zucchini, squash, Brussels sprouts, broccoli, cauliflower). The amounts and combinations depend on your personal preferences.
  • 2-3 Tbsp. healthy oil (I like avocado oil)
  • ¼ cup coconut aminos (I buy Coconut Secret by the gallon)
  • 2 Tbsp. herbs and/or seasonings (I use Trader Joe’s 21 Salute)
  • 1 Tbsp. balsamic vinegar (I like Alessi 20 year old)
  • Salt and pepper to taste
  • Sesame or hemp seeds to taste (optional)
Instructions
  1. Prep and cook all protein being used. (If already prepped, cooked and frozen, be sure to thaw).
  2. Wash, peel, chop, cube or shred all vegetables to be used (This can also be done ahead).
  3. Heat oil in wok.
  4. Place prepared veggies in pan, starting with those with longer cook times and adding others as larger vegetables become fork tender; others can be tender crisp or wilted. Stir consistently.
  5. After all veggies are cooked, add cooked meat and heat through.
  6. Add seasonings, coconut aminos and balsamic vinegar.
  7. Heat until liquids are well absorbed, but not dry, stirring consistently.
  8. Sprinkle with sesame or hemp seeds to taste.