Notes: These freeze really well; once they are formed into patties or meatballs, freeze immediately (don’t cook). To thaw, leave in refrigerator until thawed and cook as directed. For a Higher Fat Version: Substitute full fat ricotta and whole egg. Ingredients: 8 oz canned tuna (2 cans) 8 oz fat free ricotta 1 egg white […]
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Ingredients: 1/2 Pork loin (about 4 lbs) 8 cloves garlic, minced 1 tsp EACH cumin, oregano, sage, thyme, black pepper 1/4 cup avocado or mct oil 1 onion, chopped roughly 1/4 cup EACH fresh orange juice, fresh lemon juice, and chicken stock (or water) Directions: 1. Trim excess fat off pork loin. Poke all over […]
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Ingredients: 2 lb chicken breasts, cut into thirds or halves 2 cups Greek yoghurt* *Note: Nonfat, 2%, or full fat work based on your dietary requirements 1 Tb coconut oil 1/2 onion, finely diced 1-inch piece ginger, minced 6 cloves garlic, minced 1 tsp EACH cumin and tarragon 1/2 tsp each turmeric, pepper, and salt […]
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Ingredients: 1 Tb coconut or mct oil 4 cloves garlic, minced 1 onion, diced 1 jalapeno, diced (remove seeds if you don’t want it too spicy) 1/2 tsp chili powder 1/2 tsp dill 1 lb cooked, diced chicken 16 oz chicken stock 1 can coconut milk 1/2 cup Greek yoghurt Directions: 1. Heat oil in […]
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Ingredients: 3 lb beef roast Rub: 2 Tb gluten free Worcestershire sauce 1 Tb avocado or MCT oil 2 Tb lemon pepper 1 Tb low (or no) salt seasoning salt – ex, Emerils, Mrs. Dash, Spike, etc 1 tsp EACH thyme, basil, and sage 1/2 tsp EACH allspice and rosemary 2 Tb dried minced onion […]
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Note: The Pepper Salsa keeps really well, so make it the night before and use it for multiple breakfasts 🙂 Ingredients: 1 Tb MCT or avocado oil, divided 1 onion, diced 1 pasilla pepper, diced (use jalapeno if you want a spicier version) 1 bell pepper, diced 4 large tomatoes, diced 1 Tb tomato paste […]
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Ingredients: 2 Tb soy sauce, divided 1 tsp potato, corn, or rice starch 1 lb chicken breast, cut into small chunks 1 Tb rice vinegar 1 Tb hot sauce (more or less to taste) 2-4 egg whites 1 Tb coconut or MCT oil 1/2 Tb sesame oil 1 onion, chopped fine 1/2 inch ginger, minced […]
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Ingredients: 1 Tb avocado or MCT oil 1 large onion, chopped 4 cloves garlic, minced or diced 3 cups cooked shredded chicken breast* 4 cups chicken stock 1 can green enchilada sauce 1 can diced jalapenos 1 tsp cumin powder 1/2 tsp black pepper Dash of Lime juice (to taste) 1 can hominy, rinsed and […]
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Ingredients: 8 oz bacon 2 lb lean ground buffalo (ground beef works as well) 1 Tb coconut or mct oil 1 onion, chopped 1 lb brussel sprouts, cleaned and quartered 1 Tb ketchup (low sugar, low salt, gluten free if possible) 2 Tb mustard 1 c beef stock 1 Tb corn starch Directions: 1. In […]
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All the taste of a classic chicken pot pie without the unhealthy crust. Ingredients: 2 lb chicken breast (if you have cooked chicken, skip steps 1-3 below) 1-1/2 Tb coconut or MCT oil, divided 1 Tb italian seasoning (or mix thyme, basil, sage, oregano) 1 tsp black pepper, plus more to taste 1 onion, chopped 2 […]
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2-4 servings Ingredients: 1 lb unpeeled, raw shrimp 4 cups chicken or vegetable stock 1 Tbsp coconut or mct oil 6 cloves garlic, minced 1 onion, chopped 1 lb chicken breast (or thigh), cut into 1″ chunks 1 green bell pepper, chopped 2 cups okra, chopped 1 tsp hot sauce (to taste) 1/2 tsp black pepper […]
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2-4 servings Note: Traditional Arroz Caldo has egg mixed into the liquid to thicken it, or boiled eggs served whole on top; we are omitting that step to reduce the fat content. If you’d like to add extra protein, boil some eggs and serve the soup with the diced egg white on top. We’ve also […]
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