Thursday, March 29, 2012

Italian Beef Ragu over Kale

Italian food has amazing flavor, however, the use of pasta as the main ingredient prevents it from being on a Paleo menu. Don't give up on Italian just yet. You can still recreate the delicious tastes of  Italian without pasta in a variety of Paleo dishes. Sliced grass fed beef simmered in sun dried tomatoes, garlic, and Italian spices served over Kale is enough to make you forget about the dough shaped bow ties of previous Italian fare.

1-2 pounds grass feed beef (London broil) cut into cubes
1 (14.5 oz) can all natural petite diced tomatoes
1 (8 oz) can no salt added all natural tomato sauce
1/2 cup sun dried tomatoes not in oil or preservatives (Trader Joe's brand)
1 sweet onion diced
2 large cloves of garlic minced
1/2 cup baby bella mushrooms sliced
1 tablespoon dried oregano
1 tablespoon dried basil
1 cup dry white wine
Dash of KAME fish sauce

1.) Pre-heat oven to 325 degrees. Heat 1 tablespoon EVOO in large Dutch oven.  Add onions, mushrooms, can of diced tomatoes and sundried tomatoes. Saute over medium heat.
2.) Meanwhile, heat 1 tablespoon EVOO in large cast iron skillet. Working in small batches, sear beef until brown on all sides or no longer sticks to bottom of pan. Add to Dutch oven.
3.) Once all of beef is browned and placed in Dutch oven, add garlic to cast iron and saute for 1-2 minutes or until lighly brown.  Add in 1/2 cup of wine, bring to a simmer and scrape up brown bits from skillet. Add wine and garlic sauce to Dutch oven.
4.) Add can of tomatoe sauce, oregano, basil, KAME, and remaining wine. Sea salt and black pepper to taste.
5.) Cover with lid and place in oven for 1 hour or until beef is desired tenderness and sauce in thickened. Serve over Kale.

Garlic Kale

1 bunch fresh Kale
1 clove fresh garlic minced
1 tablespoon EVOO
Dry white wine

1.) Soak Kale in cold water, rinsing until water is clear and Kale is clean.
2.) Cut leaves from salk and veins. Roll Kale leaves up and slice into pieces. (Or tear apart into small chunks).
3.) Heat EVOO in a large skillet.  Add garlic and saute for 2 minutes. Add in Kale and sea salt and pepper to taste. Carefully stir Kale over medium heat until leaves start to wilt.  Add in a splash of dry white wine. Continue cooking for 7 more minutes or until Kale is desired tenderness. Serve Italian beef over Kale.
*Kale is best cooked "al dente"

Chicken Fajitas

The best part about tacos or fajitas isn't the doughy flour tortilla, but the savory spiced meat and refreshing toppings! Nothing beats cumin, garlic, and chili spiced chicken with fresh guacamole. With the addition of crisp iceberg and fresh diced tomatoes, you get all the flavors of a Mexican dish without the unnecessary grain or gluten filler. Served in iceberg lettuce wraps or as a salad, these chicken fajitas will completely satisfy your Mexican craving.

1.5-2 pounds of free range chicken breast diced
1 package of organic gluten free fajita mix (Simply Organic brand is great)
1/2 can of petite diced tomatoes no salt added
1/2 onion diced
2 clove of fresh garlic minced
1 cup of water

1.) Saute onions in large pot (or Dutch oven). Meanwhile, add 1/2 tablespoon EV coconut oil to cast iron skillet. When hot, add in chicken, working in batches, and cook until browned.
2.) Add tomatoes with juice to pot. Bring to a simmer.  Add in water, fajita mix and chicken. Stir, turn heat to low and cover.
3.) Continue simmering chicken for 30-45 minutes until sauce is thick and chicken is tender.
4.) Remove from heat and let cool 10 minutes. Serve over iceberg and add fresh tomatoes, guacamole, black olives or any other topping you prefer.

*Make it Primal with all natural sour cream (Daisy brand).


2 large ripe avocados
1 teaspoon garlic powder
1/2 fresh lime juiced
Sea salt
2 tablespoons fresh diced tomatoes (optional)

1.) Scoop out avocado and place in medium bowl. Add garlic powder, lime juice and sea salt. Mash mixture together until creamy smooth. Fold in diced tomatoes and serve.

*Carrot chips, celery sticks and fried plantain chips are great "chips" for this dip.

Hawaiian Frittata

Eggs are not just for breakfast. A frittata is a great way to use eggs as an evening meal since you can spice it up in so many ways. My favorite omelet at a local cafe is the Hawaiian omelet with ham, pineapple and bacon. These ingredients are also delicious in a frittata, but be warned there just might not be any left for breakfast the next day!

4-6 pieces nitrate free bacon
12 Cage Free Omega-3 eggs
1 1/2 cups of diced nitrate free ham
1 pound fresh pineapple diced (or 1/2 pound to your liking)
1/2 sweet onion diced
3 small sweet peppers diced
1 clove fresh garlic minced
1 tablespoon dried oregano
1/2 tablespoon dried basil
Sea salt and ground pepper to taste

1.) In a large cast iron skillet, cook bacon until crisp then remove. While bacon is cooking, whisk eggs together with oregano, sea salt and black pepper in a large bowl.
2.) Add onions to bacon fat and saute until tender. Add in garlic and sweet peppers. Saute an additional 3-4 minutes. Add in ham and pineapple.  Cook 3 more minutes or until veggies are tender.
3.) Spread mixture evenly over the bottom of the skillet. Turn up the heat until layer is sizzling hot. Add in chopped up bacon, or serve whole on the side. Pour eggs evenly over the mixture and turn down the heat to low. Cover with a lid and cook for 4-6 minutes. Make sure the heat is not too high or the bottom will burn.
4.) Place skillet under broiler and cook for 3-4 more minutes or until the eggs are cooked through. Be careful not to burn top of eggs.
5.) Remove from heat and slice into pie shaped wedges.

*For Primal option, melt grass fed cheese on top of frittata and or serve with all natural sour cream.

Bunless Burgers with Cole Slaw & Sweet Potato Fries

Burgers, cole slaw and fries are the perfect comfort food combination any time of the year. Burgers are especially great in the summer when the weather is hot and grilling season is in full swing. Paired with creamy cole slaw and sweet potatoes fries, this is the perfect summer entertaining meal. Experiment with different toppings and flavor combinations. BBQ burgers with caramelized onions are my personal favorite!

BBQ Bunless Burgers

1-2 pounds grass fed ground beef
4 pieces of nitrate free bacon
1/2 sweet onion sliced
Seasoning: garlic powder, onion powder, sea salt, black pepper
1 head of iceberg lettuce
1 sliced Roma tomato
All natural gluten/preservative free BBQ sauce

1.) Pre-heat grill.  Season ground beef and form into hamburger patties.  Lay patties on plate at room temperature for 30 minutes before grilling.
2.) Add bacon to cast iron skillet and cook until crisp. Remove and add onions to bacon fat.  Cook over medium to medium high heat until onions are caramelized. Remove from heat.
3.) Grill burgers for 5 minutes per side or until desired temperature is reached.
4.) Serve burger on iceberg lettuce "bun" and top with BBQ sauce, tomato, onions and bacon or any condiment you prefer.
*Try a fried egg on top for a 2 a.m. burger. Amazing!

Paleo Cole Slaw

1 bag cole slaw mix
1 cup Paleo mayo
1/2 tablespoon organic Apple Cider Vinegar
1/2 tablespoon garlic powder
Sea salt and ground black pepper to taste

1.) Add cole slaw to large glass bowl. Season with vinegar, garlic powder, sea salt and black pepper.
2.) Fold in Paleo mayo until completely mixed. Keep in refrigerator until ready to serve.

Sweet Potato Fries

1 large sweet potato or 2 medium sweet potatoes peeled and cut into fries.
1 tablespoon EV coconut oil
Garlic powder
Sea salt

1.) Pre-heat oven to 375 degrees. Coat sweet potato fries in melted coconut oil and spread out on baking sheet. Season with garlic powder and sea salt to taste.
2.) Bake for 25-30 minutes, flipping half way, until fries are golden brown and slightly crisp.  Be careful not to burn fries.

Tuesday, March 27, 2012

Turkey Pear and Bacon Salad

Forget your traditional Thanksgiving turkey and say hello to a fresh, delicious and oh so tasty way to make a bistro turkey salad. Turkey is a versatile protein that can be fixed in so many ways and its perfect pair is what else, BACON! This turkey pear and bacon salad is sweet, savory, and filling.  Perfect for a family get together or weekend lunch!

1 pound turkey tenderloin cutlets
1 tablespoon raw honey
1 tablespoon organic mustard
1/4 cup fresh walnuts chopped
3 pieces of nitrate free bacon
2 cloves fresh garlic minced
2 tablespoons of apple cider vinegar
2 fresh pears (D' Anjou pear) thinly sliced
1 bag fresh baby greens salad with arugula
Dry white wine

1.) Season turkey with sea salt and pepper to taste.  Brush turkey with half of honey and mustard.
2.) Dressing: Cook bacon in cast iron skillet until crisp and remove. Add in garlic and walnuts and saute until lightly brown.  Whisk in remaining mustard, honey, apple cider vinegar, and a splash of white wine.  Cook for 30 seconds then remove to serving cup.
3.) Add 1/2 tablespoon of EV coconut oil to cast iron skillet over medium high heat.  Cook turkey in even layer for 4-5 minutes per side or until cooked throughout. Remove from heat.
4.) Top salad with turkey, fresh pears, crumbled bacon and drizzle with dressing.  Serve with a dry sweet white wine.

*For variations add pears to turkey for last few minutes of cooking time.  For dressing, try a splash of balsamic vinegar.  Have fun with your food!

*For Primal option, add freshly grated Parmesan cheese.

Monday, March 26, 2012

Bone-in Pork Chops with Bacon Apple Walnut Relish

Bone-in pork chops have an extraordinary flavor that can not be matched by boneless chops.  With the additional topping of onions and garlic caramelized in bacon fat with apples, walnuts and celery, this is not your average shake and bake pork chop recipe.  This dish is not only simple to master, but amazing in presentation and taste!

4 bone-in 1 in thick pork chops
3-4 pieces of nitrate free bacon
3 garlic cloves
1/2 onion
1/4 cup organic walnuts chopped
1 large or 2 small stalks of celery diced
1 large apple (Fuji or Honeycrisp)

1.) Season both sides of pork chops with sweet Spanish paprika, sea salt, garlic powder and fresh coarse ground black pepper.  Leave on plate for 30 minutes prior to cooking.
2.) In the mean time, cook bacon in cast iron until crisp and remove from skillet.  Add onions to bacon fat and cook for 5 minutes over medium heat.  Add in celery and cook 3 minutes.
3.) Add garlic and walnuts to skillet and cook 4 more minutes or until onions start to caramelize.  Be careful not to burn garlic or walnuts.  Add apple to skillet, toss and remove from heat.
4.) Remove onion apple mixture from cast iron and wipe out skillet.
5.) Add 1 teaspoon EV coconut oil to skillet on med-high heat.  Once hot, add pork chops.  Cook for 5-7 minutes on each side or until chops life easily from skillet.
6.) Add onion apple relish on top of pork chops and place under broiler (500 degrees).
7.) Broil 2 minutes then rotate skillet and broil 2 more minutes or until pork chops are done.  Be careful not to burn relish or over cook pork chops. (There should be a nice golden brown crust over the pork chops and relish).
8.) Remove from broiler and let rest 5-8 minutes.  Serve with a salad, sweet potatoes, or pureed winter squash (recipe to come).

Thai Chicken Salad Over Spring Greens with Balsamic Vinaigrette

As the days get longer and the weather gets warmer, you might just find yourself craving a cold savory refreshing dish that doesn't take much time in a hot kitchen.  Chicken salad is great for the warm weather seasons and is also perfect for entertaining.  Thai spices, fruit, and fresh Paleo mayo pull this salad together to create a flavor combination that is sure to surprise.  Serve over spring greens and drizzle with balsamic vinaigrette to add some zest to this great salad.

Thai Chicken Salad

4 lbs of fresh free range all natural chicken breast
4-5 cloves fresh garlic (peeled and whole)
2-3 stalks of celery diced
2 cups Paleo Mayo (*see tuna salad recipe)
1 cup fresh grapes halved
All natural Thai Spice (paprika, coriander, garlic, onion, cilantro, basil, red pepper, cinnamon, nutmeg, lemon oil, lime zest)
2 bags of organic spring baby green salad mix

1.) Place chicken and garlic in large pot and bring to boil.  Shimmer for 15 minutes or until chicken is cooked.  Be careful not to over cook chicken.
2.) Remove cooked chicken and garlic cloves to cutting board to cool. Once cooled, dice chicken and place in large bowl.  Finely chop cooked garlic and place in bowl with chicken.
3.) Season chicken with Thai spice, stirring and coating all of chicken. (5-7 tablespoons or to taste).  Add sea salt and fresh black pepper to taste.
4.) Mix in celery and grapes.  Fold in Paleo mayo until all of chicken is coated.  Cover and refrigerate until ready to use.
5.) Serve chicken salad over fresh baby green salad and drizzle with balsamic vinaigrette.  Coconut oil fried sweet potatoes go great on the side!

Balsamic Vinaigrette

4 tablespoons of EVOO or Extra Light EVOO
1 tablespoon of organic Balsamic Vinegar
1 teaspoon of raw organic honey
Garlic powder, sea salt, black pepper

1.) Place EVOO in small bowl.  Whisk in balsamic vinegar.
2.) Whisk in honey and dash of garlic powder, sea salt, black pepper.
3.) *Oil and vinegar will separate.  Whisk right before serving over chicken salad.

Sunday, March 25, 2012

Thai Spiced Cod with Coconut and Ginger Shiitake Asparagus

Fresh ocean Cod is a great fish that can be fixed in so many ways.  Cod is a tender, flaky white fish that has a mild sweet taste.  It takes on the flavors of the ingredients paired with it and is delicious in Asian and Thai cooking.  Complete with toasted coconut and ginger shittake asparagus, this is the dish to make everyone a fan of fish!

Thai Chili Spiced Cod
1 lb fresh ocean cod
1/4 teaspoon fish sauce (KAME)
2 teaspoons wheat free Tamri or Coconut Aminos
1/2 fresh lime juiced
1 clove fresh garlic minced
1/2 tablespoon fresh ginger grated
1 teaspoon garlic Sriracha sauce
1/2 tablespoon raw honey
1/4 cup organic raw coconut flakes

1.) Season cod with fish sauce, tamri, lime juice, garlic, ginger, and Sriracha.
2.) Heat 1 tablespoon EV coconut oil in cast iron skillet over med-high heat.  Once hot, add cod and reduce heat to medium.
3.) Cook cod for 2 minutes then flip.  Cook 2 more minutes.  Remove from heat. 
4.) Sprinkle coconut flakes on top of cod and place in broiler.  Broil for 2 more minutes or until fish is white and flaky.  Be careful not to burn coconut (rotate skillet if needed),
5.) Serve with drizzled honey over cod and additional Sriracha to taste.

Ginger Shiitake Asparagus
1 pound fresh asparaus
1/4 fresh shiitake mushrooms sliced
1/2 tablespoon fresh grated ginger
2 clove fresh garlic minced
Wheat free Tamari or Coconut Aminos

1.) Rinse asparagus and cut off bottom 3 inches or tough stalk.
2.) Season asparagus with ginger, garlic and a drizzle of Tamari.
3.) Place asparagus in cast iron skillet and toss with melted coconut oil, shiitake mushrooms and sea salt to taste.
4.) Place skillet in broiler for 4 minutes.  Toss asparagus and turn skillet.  Broil 4 more minutes.  Toss asparagus again and check for desired tenderness.  If needed, broil 2 more minutes.

Sunday, March 18, 2012

Ham & Kraut with Sweet Potatoes

Bavarian style sauerkraut is an amazing mix of sweet, sour, and salty that is the perfect pair with meat and potatoes.  You can find a variety of authentic German sauerkraut at the grocery store for a quick and delicious meal perfect for a special occasion or week night dinner.  Just remember to stick with sauerkraut in a glass jar and free of nitrates and preservatives.  Try it with all natural polish sausage or ham and don't forget the potatoes!

1/2-1 pound sliced nitrate free or all natural ham
1 jar of German Sauerkraut with Wine (Hengstenberg brand from Whole Foods)
1 large sweet potato

1.) Empty jar of sauerkraut into Dutch oven or pot.  Add 1/2 water.  Heat over medium heat until hot.
2.) Meanwhile, heat 1 tablespoon of EV coconut oil in a large cast iron skillet.  Working in batches, cook the ham slices on each side until lightly browned.  Add ham to Dutch oven and remove from heat.
3.) Heat 1 tablespoon of coconut oil in large cast iron skillet and cook diced sweet potatoes until soft and lightly brown.

*Serve with a baby greens salad and glass of wine!

Chipotle Spiced BBQ Grilled Chicken with Bacon Garlic Roasted Asparagus

Grilled chicken breast is a simple, quick and delicious protein that can be spiced up in so many ways.  Smokey chipotle flavors enhance bbq grilled chicken and the addition of roasted asparagus in bacon fat with fresh garlic turn this dish from simple to extraordinary.  Play around with different flavors and home made sauces to truly make this dish your own.

1-2 pounds fresh free range chicken breast
All natural liquid smoke
All natural chipotle seasoning
Organic gluten free all natural BBQ sauce (Organic Ville Original BBQ Sauce)
2 cloves fresh garlic minced
1 tablespoon bacon grease
1 pound fresh asparagus
Sea salt and fresh ground black pepper

1.) Preheat outdoor grill to 450 degrees.  Season chicken breast with several dashes of liquid smoke, chipotle seasoning, sea salt and black pepper.
2.) Preheat oven broiler to 500 degrees.  Wash asparagus and chop off ends about 2 inches up stock.  Place bacon grease in cast iron skillet and lay asparagus flat in skillet.  Season with sea salt, black pepper, and fresh garlic.
3.) Add chicken to grill for 6-8 minutes then flip.  Cook 6-8 more minutes.  During last 2 minutes, brush with BBQ sauce if desired.
4.) While chicken is cooking for last 6-8 minutes, place asparagus under broiler.  Turn asparagus after 4 minutes.  Continue cooking 4 more minutes or until asparagus is desired tenderness.  Be careful not to over cook asparagus. 

*Sever with a side of fried sweet potatoes or fresh baby greens salad and a glass of wine of course!

Thursday, March 8, 2012

Paleo Tuna Salad on Endive or Boston Lettuce

When you hear tuna salad, most people think of pre-made deli tuna on dry bread with little flavor.  Tuna salad doesn't receive the credit it deserves as an inexpensive, delicious, omega-3 filled meal.  When served on crunchy, peppery Endive or crisp, sweet Boston Lettuce, it is far from the typical deli tuna sandwich.  Try adding fresh tomatoes, capers, and roasted sweet peppers as a garnish for increased flavor excitement!

5 cans of tuna in extra virgin olive oil
2 stalks of celery diced
1 teaspoon basil
1/2 teaspoon oregano
Cayenne pepper to taste
1/2 tablespoon garlic powder
1/2 tablespoon onion powder
Sea salt and black pepper to taste
1 cup Paleo mayo
2-3 Belgium Endive or 2 heads of Boston Lettuce

1.) Empty cans of tuna into large glass bowl.  Add in diced celery and all seasonings. Mix together.
2.) Fold in 1 cup of Paleo mayo.
3.) Cover bowl and place in refrigerator until ready to serve.

Paleo Mayo

1 cup of light olive oil
1 pasteurized egg
1 tablespoon unfiltered apple cider vinegar

1.) In a food processor, add egg and apple cider vinegar.  Blend for 5 seconds.
2.) Slowly drizzle in olive oil, with processor on low-medium speed, until oil and egg whip into a thick, creamed consistency.
3.) Add to recipes or store in air tight glass container for up to a week.

Sunday, March 4, 2012

Roasted Pork Loin with Caramelized Onions over Bacon Garlic Spinach with a Carrot and Cranberry Salad with Fresh Ginger Dressing

Roasted pork loin takes on a rich flavor with caramelized onions and wine.  Served over fresh baby spinach is a great way to get vitamins and nutrients.  The refreshing taste of sweet carrots, tart cranberries and a savory ginger dressing is the perfect complement to this rich and hearty dish!

Cranberry Carrot Salad with Ginger Dressing

4 green onions diced
2 ½ cups coarsely grated peeled carrots
¼ cup unfiltered organic apple cider vinegar
¼ cup extra virgin olive oil
1 tablespoon raw honey
1 level tablespoon fine grated peeled fresh ginger
½ cup unsweetened dried cranberries
Salt and pepper to taste
*Double ingredients for 6 or more servings

1.) Place carrots in large glass bowl.

2.) Cut tops off onions and dice into small pieces and place in bowl with carrots.
3.) Add in grated ginger, cranberries, salt and pepper. 
4). In a small bowl whisk together apple cider vinegar, olive oil and honey.
5.) Pour dressing over salad and toss to coat. Serve immediately or place in fridge until ready to serve.

Roasted Pork Loin with Caramelized Onions over Bacon Garlic Spinach

2 ½ pound center cut pork loin roast
1 large sweet onion chopped
6 cloves fresh garlic
½ dry white wine
3 strips of nitrate free bacon
Seasoning: Basil, Oregano, Herb de Provence, Salt, Black Pepper to taste
1 bag (6oz) fresh baby spinach

1.) Preheat oven to 325 degrees.  Rub seasoning over pork loin.  Heat 1 tablespoon EV coconut oil in Dutch oven.  Add onions and sauté over medium heat until onions are soft and start to caramelize. Add in ½ cup of water, stir, and turn off heat.
2.) While onions are cooking, heat 1 tablespoon EV coconut oil in large cast iron skillet.  When hot, add pork loin roast.  Sear on all sides until brown or about 4 minutes per side.  Remove pork loin from skillet and place on top of onions in Dutch oven.
3.) Add 3 clove garlic minced to skillet and cook for 30 sec on med-high or until starting to brown.  Then add ½ cup wine to cast iron and turn off heat, scrapping brown bits from skillet.  Add wine and brown bit mixture to Dutch oven.  Place in oven for 1 hour then check to see if desired tenderness is achieved.  Continue roasting for 30 more minutes or until meat is tender.
4.) After meat is cooked, remove from oven and let rest.  Meanwhile, cook bacon in cast iron until crisp.  Remove bacon and add 3 remaining clove of garlic minced.  Cook garlic in bacon fat for 2 min or until garlic starts to brown.  Add in fresh spinach, season with sea salt and pepper to taste and cook 2 more minutes or until desired tenderness is achieved.  Remove spinach from skillet.
5.) Slice pork loin roast and serve on top of spinach with cranberry carrot salad on the side.

Turkey Bacon Avocado Lettuce Wraps

Some nights you just don’t feel like cooking a gourmet dinner or even cooking in general.  Soup and sandwiches are a simple and delicious way to be “lazy” in the kitchen.  Lettuce wraps are a great substitute for bread and really showcase the flavors of meat and vegetables used.  Cut corners by spicing up a store bought organic gluten free soup. For easy and delicious entertaining, make a fun wrap station with different kinds of deli meats, sausages, veggie toppings and condiments so everyone can make their own custom sandwich.

1 ½ pound fresh deli roasted turkey breast (nitrate free if you can find)
1 head iceberg lettuce
4-6 strips cooked nitrate free bacon
1-2 Roma tomatoes thin sliced
1 avocado (mashed with a splash of fresh lime juice and garlic powder

1.) Remove core from iceberg. Carefully peel outside lettuce leaves off, keeping rounded shape.
2.) Place avocado spread in lettuce leaf.  Add turkey, bacon, tomato, and any other veggies or all natural condiment you prefer (mustard is great).
3.) Start by folding up the thicker “core” end of the lettuce, following with the sides until you make a wrap.  Easy and delicious!

*Make it Primal with Grass Fed Sliced Cheese
 *Goes great with sweet potatoes in coconut oil and all natural gluten free soup.
Soup idea: Store bought Organic Winter Squash Soup with fresh garlic, sweet peppers, and green onions added in.  Season with cayenne pepper and basil.

Saturday, March 3, 2012

Nor Cal Margarita

The Nor Cal Margarita was introduced by Robb Wolf and is the perfect summer Paleo cocktail!  Even though spring is just around the corner, I am already getting excited for the fresh, clean, crisp tasting margarita that screams warm weather and sun!  It will soon become your favorite go to drink for any occasion.

Gold Tequila (Jose Cuervo is a great and inexpensive brand)
Club Soda or Sparkling Water (La Croix Lemon Sparkling Water is a great mixer)

1.) Fill a small or medium size glass with ice.
2.) Pour 1-2 shots of gold tequila over ice.
3.) Cut a lime in half, then into slices.  Squeeze lime over tequila and ice and leave lime in glass.
4.) Add sparkling water and stir or use a drink shaker.  Garnish with lime slice.  Enjoy!
*Add more or less limes to taste

Thursday, March 1, 2012

Coconut Oil Skillet Sweet Potatoes

Nothing is better than a sweet potato peeled, diced, and sautéed in extra virgin coconut oil (a.k.a Paleo fried potatoes).  This is a great go to side for almost every Paleo dish from breakfast to dinner.  Try it as a topping for soups, salads, or mixed into a skillet dinner for a complete meal.

1 large sweet potato peeled and diced
2-3 tablespoons extra virgin coconut oil
Sea salt to taste

1.) Add coconut oil and sweet potatoes to a large cast iron skillet.
2.) Cook over medium high heat, stirring occasionally until crispy and lightly browned.
3.) Remove from skillet and sprinkle with sea salt.

Beef Stew

Grass fed beef shimmered in wine, vegetables and a rich tomato herb sauce is anything but boring.  Beef stew is a simple fail proof meal to make anytime of the year.  It makes a great week night meal or fabulous fall entertaining dish.  Coconut oil skillet sweet potatoes are the perfect topping to the stew along with a fresh baby greens salad for a complete Paleo dinner.

2 pounds grass feed beef stew meat (London broil or sirloin)
1 small sweet onion chopped
1 cup fresh baby carrots halved
1 pound fresh green beans snapped in half
2-3 stalks of celery chopped
½ cup fresh mushroom sliced
1 can all natural preservative free tomato sauce
½ cup dry white wine
1 cup all natural gluten free beef stock
3 cloves fresh garlic chopped
1 tablespoon basil
½ tablespoon oregano
2-3 drops of fish sauce (all natural KAME brand)

1.) Preheat oven to 350 degrees.  In a large Dutch oven add onion, carrots, celery, garlic and 1 tablespoon of EV coconut oil.  Sauté over medium heat for 7 minutes.  Add  in beef stock and bring to a simmer.
2.)  In the mean time, heat 1 tablespoon of EV coconut oil in a large cast iron skillet.  Once hot, add beef flat side down, not crowding skillet.  Cook beef on all sides until browned or meat lifts easily from skillet.  Remove beef to plate and continue with remaining beef until all stew meat is browned.
3.) Add wine to pan and turn off heat.  Scrap all browned bits up from pan.  Add wine mixture to Dutch oven.  Add meat, mushrooms, tomato sauce, basil, oregano, fish sauce and black pepper to taste to Dutch oven and stir together. 
4.) Cover with lid and place in oven for 1 hour.  After 1 hour stir beef stew.  Continue cooking 30 more minutes or until beef is desired tenderness.
5.) Spoon into bowls and serve coconut oil skillet sweet potatoes over top of beef stew.

Thai Spicy Shrimp Coconut Soup

Incorporating Thai flavors such as red and green chili, lemongrass, ginger, coconut milk and fish sauce is a great way to spice up and add excitement to Paleo meals. Coconut milk is a staple of Thai cooking. When used as a soup base, it creates an amazing creamy and full flavored backdrop to reveal the delicate flavors of Thai cuisine. If you’re looking for an exotic change of taste to your everyday Paleo meals, then try out Thai spicy shrimp coconut soup!

1 pound of wild caught medium-sized shrimp (shells, tails and veins removed) No FARMED SHRIMP
2 leeks finely sliced
2 cloves of garlic finely diced
1 cup fresh cut broccoli florets
½-1 cup fresh Shiitake mushrooms sliced
3 baby bok choy bundles chopped (or 1 medium bok choy)
2 lemon grass stalks
1 can full fat coconut milk
¼ cup dry white wine
½ tablespoon of natural Thai Red Curry Paste
1 tablespoon fresh grated ginger
2-3 drops of fish sauce (all natural Kame brand)
1 ½ cups of all natural low sodium gluten free chicken stock
Red pepper flakes to taste

1.) Prepare the lemongrass by peeling the dry outer skin off.  Then cut off the end of the lemongrass stalk.  Cut the stalks into 2-in pieces and bruise the lemongrass by bending it.
2.) Add garlic, leeks, and Shiitake’s to large pot with 1 tablespoon of EV coconut oil.  Cook over medium heat for 8 minutes or until softened.  Add broccoli and bok choy and cook for 5 more minutes.
3.) Stir in coconut milk, chicken stock, wine, lemongrass, curry paste, ginger and fish sauce.  Simmer for 5 minutes.
4.) Add in shrimp and red pepper flakes to taste.  Simmer for 4-6 minutes, or until the shrimp are no longer gray.
5.) Remove from heat and add fresh ground pepper and additional fresh grated ginger to taste.  Remove lemon grass stalks.