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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.

 

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.

 

Jessica’s Versatile Paleo Wonder Dough

by | Feb 9, 2016 | Dinner, Lunch, Recipes

This is one of the recipes that uses Yuca Root that rocked my world. (You can see what packaged frozen Yuca looks like on the Resource Page under Food Product Suggestions). You can buy whole fresh Yuca Root, peel them like a potato and cut into large chunks to boil.  This recipe gives instructions for the dough, but it can be seasoned and filled or topped in such an incredible variety of ways, we only offer suggestions here to help you get creative to suit your own taste preferences. My daughter-in-law created this recipe and has magically worked it into everything from Mexican Empanadas and Tostadas, to Pizza Crust. The dough bakes up crispy and delicious.  That being said, I do have a couple of disclaimers to talk about.  First, Yuca Root is higher in carbs than other Paleo options like coconut flour, so anything you make needs to be consumed moderation.  This is not something you would eat every day at every meal. (Consider it a special treat)  Secondly, when you blend boiled Yuca Root you need to be sure to remove the “woody” fibrous root found in the center and it does become very thick and sticky in the blender or food processor until it begins to cool on the counter, so it can be a little labor intensive until you get use to it.  I found when I tasted it, I  became a fan.  It is worth the work to explore this dough.

Jessica's Versatile Paleo Wonder Dough
 
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This recipe can be reworked and adapted to fit a variety of Cuisines. It is a little labor intensive, but the results are worth it.
Author:
Course: Main
Cuisine: Versatile
Ingredients
  • 2 lbs. Yuca Root, boiled (I use frozen)
  • ¾ cup almond flour (I use Honeyville blanched)
  • ¼ cup coconut flour
  • ¼ cup Tapioca flour
  • 1½ tsp sea salt
  • ½ cup coconut oil, melted; divided
  • *additional seasonings suggestions: Mexican Empanandas or Tostadas - 1 tsp. paprika + 1 tsp chili powder; Italian seasonings for pizza crust - parsley, basil, garlic powder, onion powder, rosemary.......
  • *additional fillings/topping suggestions: Meat-1 lb. cooked ground beef or sausage, shredded chicken or pork. Veggies - ¼ cup sautéed shredded carrots, diced onions, peppers, spinach, shredded cabbage, mushrooms, artichokes
Instructions
  1. Preheat oven to 350°.
  2. Boil Yuca until fork tender.
  3. Drain and place in food processor with 2 tbsp. melted oil and blend until smooth.
  4. Scrap Yuca from food processor into a large mixing bowl.
  5. Drizzle in ¼ cup melted coconut oil and bend with a hand mixer.
  6. Blend in the flour as you drizzle in all remaining oil until well combined. (As the Yuca cools, I have even mixed this on the counter with my hands like bread dough).
  7. You can dust counter and dough with a little extra coconut flour as you work with it if necessary.
  8. Portion out dough into even sized balls, roughly the size of a medium orange.
  9. Pat the dough out into a circle with your hands as if you are forming a small pizza crust.
  10. *If making Empanandas, place 1 -2 heaping tbsp. of filling of choice in the middle of the dough circle. Pinch the edges together in a half moon shape. Us a fork to make a decorative edge. Repeat until all dough is used. Bake on parchment lined and greased baking sheet at 350° for 25 min. until golden brown and serve with sauce or dip of choice (salsa, guacamole)
  11. *If making Tostada place smaller circle shapes flat on parchment lined and greased baking sheet and bake for about 15 minutes until slightly browned and flip to brown other side. Place favorite Tostada toppings on each round and serve.
  12. * Two Pizza Crusts flat on parchment lined and greased baking sheet.
  13. Bake for about 15 min. or until nicely browned. Flip crusts over and bake until other side is browned. Top with pizza topping BUT to avoid soggy crusts, put sauce on sparingly on top on the meat and other toppings or even serve the sauce separately as a dipping sauce.
  14. *Pizza crusts and tostadas can be frozen before baking if desired. Place parchment paper between each item. Bring to room temperature before baking.

This is one of the recipes that uses Yuca Root that rocked my world. (You can see what packaged frozen Yuca looks like on the Resource Page under Food Product Suggestions). This recipe gives instructions for the dough, but it can be seasoned and filled or topped in such an incredible variety of ways, we only offer suggestions here to help you get creative to suit your own taste preferences. My daughter-in-law created this recipe and has magically worked it into everything from Mexican Empanadas and Tostadas, to Pizza Crust. The dough bakes up crispy and delicious.  That being said, I do have a couple of disclaimers to talk about.  First, Yuca Root is higher in carbs than other Paleo options like coconut flour, so anything you make needs to be consumed moderation.  This is not something you would eat every day at every meal. (Consider it a special treat)  Secondly, when you blend boiled Yuca Root you need to be sure to remove the “woody” fibrous root found in the center and it does become very thick and sticky in the blender or food processor until it begins to cool on the counter, so it can be a little labor intensive until you get use to it.  I found when I tasted it, I  became a fan.  It is worth the work to explore this dough.