INGREDIENTS

• 1 small head cauliflower, grated
• 1 tablespoon coconut oil
• 1/2 medium yellow onion, finely chopped
• 1 garlic clove, minced
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 2 tablespoons sesame seeds
• 1 tablespoon unseasoned rice vinegar
• 1 teaspoon arrowroot powder

• 2 tablespoons coconut oil
• ½ medium yellow onion, diced
• ½ cup (120 ml) coconut aminos
• ¼ cup (60 ml) local raw honey
• 2 cloves garlic, minced
• ½ teaspoon grated fresh ginger
• ½ teaspoon red pepper flakes
• pinch of salt and pepper
• 1 pound flank steal thinly sliced against the grain
• 1 greeno onion sliced for grnish

INSTRUCTIONS

1. First, make the cauliflower rice: Cut the cauliflower into small florets and place in the bowl of your food processor. Pulse a few quick times (about 10 to 15) until it resembles the texture of rice
2. Add the coconut oil to a large skillet set over medium heat and cook the onion, garlic, sesame seeds, salt and pepper until fragrant, about 5 minutes.
3. Add riced cauliflower, rice vinegar and sesame oil and continue cooking for an additional 5-8 minutes, until cauliflower is cooked but remains a tad crunchy.
4. Kill the heat and set aside.
5. While the rice cooks, make the Mongolian beef: Heat the coconut oil in a large pan over medium heat. Add the onion and cook for 2 minutes.
6. Meanwhile, add the coconut aminos, honey, garlic, ginger, red pepper flakes and a pinch of salt and pepper to a glass measuring cup and mix with a flat wisk until well combined.
7. Pour that mixture in the pan with the onions and let it come to a boil. Add the arrowroot powder to the pan while continuously whisking until the mixture is thickened, about 2 minutes.
8. Place the steak slices in the pan with the sauce, distributing them throughout the pan so as not to overcrowd them. Simmer the meat in the sauce for 4-5 minutes, or until no red meat is apparent.
9. Once the meat has cooked through, place over cauliflower rice and top with chopped green onion.

ONE PAN BALSAMIC CHICKEN – EASY

For a VIDEO tutorial, click here

8 oz sliced mushrooms

12 oz fresh green beans

1 ¼ lb chicken breast tenderloins

¼ C Italian dressing

2 Tbsp honey

3 Tbsp balsamic vinegar

½ C sliced cherry tomatoes

Sauté mushrooms for a bit and add green beans, continue to sauté until green beans are tender.  Remove to a plate or shallow dish.

Sauté chicken turning to brown both sides, cook through.  Remove and set aside with green beans and mushrooms.

Add the Italian dressing to the pan with the honey and balsamic and cook down a bit, add the green beans and mushrooms back to the sauce and stir, add the chicken and stir, add the tomatoes and stir.

RECOMMENDATION:

Eat a nice hearty salad full of raw veggies before this meal is served.  I suggest having the salad pre made and when you are done adding in all the above items, turn off the heat, cover the chicken dish with a lid and enjoy your salad.  Sorry, no bread, you will not even miss bread after a while trust me.  If you love bread then I suggest sourdough, one slice, and only twice per week.

SPAGHETTI SQUASH – Med

I already have a page to demonstrate how to make this quick and easy dish.  Click the link below:

https://thingsthatwarmtheheart.net/food-recipes/quick-delicious-paleo-spaghetti-squash/

Make it alfredo?? Replace the red sauce with the creamy alfredo recipe below.

Try it with added chicken or shrimp.

Not a fan of spaghetti squash?  Try it once before you decide.  But, if you REALLY don’t like it, try shredding some zucchini, green, yellow or both and lightly saute until just tender and make my creamy alfredo sauce below.

CREAMY ALFREDO

¼ C butter melted in a saucepan

1 C heavy cream –  add to melted butter and simmer 5 mins

1 clove of garlic crushed – add to the cream

1 ½ C grated Gruyere Cheese – add to cream mixture and whisk until melted and creamy

¼ C fresh chopped flat leaf Italian parsley

RECOMMENDED:

Add shrimp or chicken if desired for a heartier meal.

Add a hearty big salad full of fresh raw veggies.  Include nuts, dried cranberries, avocado and strawberries.  It makes for a very healthy and colorful salad.  Use an olive oil, lemon and balsamic dressing.  Sorry, but no bread tonight either.

CROCK POT CHILI (No beans) – Easy

• 2 lbs. of ground beef or turkey
• 1 onion, diced
• 3 cloves of garlic, minced
• 1 red and 1 green bell pepper, both diced
• 1 cup of carrots, finely diced
• 1 cup of celery, diced
• 1 jalapeno, minced
• (1) 28-ounce can of crushed or stewed tomatoes
• (1) 14-ounce can of diced tomatoes
• (1) 15-ounce can of tomato sauce

• 3 Tbsp. of chili powder
• 1 Tbsp. of oregano
• 1 Tbsp. of basil
• 2 tsp. of cumin
• 1 tsp. of salt
• 1 tsp. pepper
• 1 tsp. onion powder
• 1/2 tsp. of cayenne

• About 4 strips of cooked bacon, crumbled
• 1 or 2 avocados, diced

Instructions

1. Sauté onions and garlic together in a large saucepan over medium heat
2. Add in ground beef (or turkey) to the saucepan and cook just until browned. Drain excess fat
3. Transfer the cooked onions, garlic and meat to your crockpot/slow-cooker
4. Add all the above vegetables and spices (except garnish ingredients) to the crockpot
5. Give the pot a good stir
6. Set crockpot to LOW, cover, and slow cook for about 6 hours
7. Spoon into individual bowls. Garnish with crumbled bacon and avocado slices
8. Serve hot and enjoy!

If it does not seem like a big bowl (or two) of this will fill you up, have a side of broccoli or zucchini prepared to go along with it.

FISH PICCATA 

2 tablespoons olive oil
4 small white fish fillets (such as sole WILD CAUGHT), about 1 lb.
Kosher salt and freshly ground black pepper
1/4 cup flour
1/4 cup white wine
2 lemons, juiced
2 tablespoons capers
2 tablespoons butter
2 tablespoons chopped fresh parsley
Directions
There is a video link on this page. Click Watch how to make this recipe.

Heat the olive oil in a large saute pan over medium-high heat. While the pan is heating, blot the fish dry with paper towels and season with salt and pepper. Dredge in the flour, shaking off any excess. Saute the fish in the oil until just cooked through, about 4 minutes, flipping halfway through. Remove the fish to a platter. Deglaze the pan with the white wine, whisking for about 1 minute. Add the lemon juice and capers and stir. Add the butter and stir or whisk to incorporate to bring the sauce together. Pour onto the fish and garnish with the chopped parsley.

Recipe courtesy of Melissa d’Arabian
Suggested sides:

Cilantro Lime Brown Rice

Courtesy of sharedappetite.com

BALSAMIC GARLIC CHICKEN

6 cloves of garlic peeled and set aside

2 Tbl flour in a shallow plate

Add salt and pepper to taste – mix with a fork

4 skinless and boneless chicken breast, seasoned with salt and pepper

Dredge in flour mixture coating all sides.

2 Tbl olive oil in a pan and heat

Add chicken breast and garlic cloves, brown on all sides

Add to the pan:

¾ lbs sliced mushrooms

¼ C Balsamic Vinegar

¾ C chicken stock

1 bay leaf

¼ tsp thyme

Cover tightly and simmer for 10 mins. Turning occasionally then transfer to a plate and cover with foil.

Turn heat up and cook for 7 minutes Add 1 Tbl butter and discard bayleaf and pour the mushroom sauce over the chicken.

RECOMMENDATIONS:

Serve over some quickly stir fried green beans or broccoli.  Try some baked Acorn Squash or a mix of green and yellow zucchini.

Make a nice leafy green salad to eat prior to eating the main dish.  Remember, eating a large salad full of lots of raw veggies will help you not to over eat on the heavy main dish.

SHOPPING LIST

PRODUCE:

Salad fixings, lettuce, etc

Avocado for chili and a few more for salads and snacks

12 oz sliced mushrooms or more for snacks and salads

12 oz fresh green beans or more for snacking

1 C cherry tomatoes or more for salads and snacking

Spaghetti Squash

Green and Yellow Zucchini

Garlic Bulb

Ginger

Flat leaf Italian Parsley

2 onions or more for salad

1 red bell pepper or more for salad

1 green bell pepper or more for salad

Strawberry for salad and snacking

Whole Carrots

Celery

1 – 2 Jalapenos

Broccoli

Cauliflour

Yellow Onion

Green onions

Cilantro

2 Limes

2 Lemons

GRAINS:

Short grain brown rice

DAIRY:

Butter

Heavy Cream

Gruyere Cheese

MEAT:

1 pound flank steak

3-5 lbs chicken breast

2 lb ground beef or turkey

1 lb wild caught white fish such as sole or halibut

Optional: Shrimp or extra chicken to add to the Alfredo or red sauce for Spaghetti Squash.

MISC:

Chicken broth

Italian dressing

Honey

Balsamic Vinegar

Sesame Seeds

Arrowroot Powder

Rice Vinegar

Toasted Sesame Seed Oil

Olive Oil

Coconut Oil

Red Pepper Flakes

Chili Powder

Oregano

Basil

Bay Leaf

Cumin

Salt

Pepper

Thyme

Onion Powder

Cayenne Pepper

Flour

White Cooking Wine

Capers

1 Can (28 oz) crushed or stewed tomatoes

1 Can (15 oz) tomato sauce

DON’T FORGET YOUR SNACKS, LUNCH and BREAKFAST

For healthy snack, lunch and breakfast ideas CLICK HERE