Chorizo Potato Soup
Serves 8+
Equipment:
Large Saucepan
Soup or Stock Pot
Small Bowl
Ingredients:
4 Large White or Red Potatoes (not Russets), scrubbed & medium cubed
3 TBSP Olive Oil
3 Large Carrots, quartered then sliced to about 1/4 inch thick pieces
2 Celery Stalks, small diced
1 Large White Onion, small diced
3 Cups (about 3 large leaves) Kale, washed, thick stem removed & roughly chopped
12oz Chorizo Links, halved & sliced to about 1/8 inch (ensure chorizo is pre-cooked)
14.5oz Can Petite Diced Tomatoes
1 TBSP Dried Parsley
1 1/2 tsp Sea Salt
1 1/2 tsp Garlic Powder
1 tsp Onion Powder
1 tsp Oregano
1 tsp Paprika
1/2 tsp Black Pepper
1/2 tsp Marjoram (omit if you don't have it)
1/2 tsp Thyme
1/4 tsp Chipotle Powder
1/8 tsp White Pepper
2 TBSP Arrowroot
2 Cups Chicken Stock
2 Cups Plain, Unsweetened Almond Milk
Process:
1) In small bowl, mix seasonings from Parsley through White Pepper & set aside
2) Place potatoes in large saucepan & cover with water about 2 inches above potatoes, turn heat to medium high. Boil for 3-4 minutes or until potatoes are fork-tender. Drain, run cold water over potatoes.
3) While potatoes are heating, put olive oil in soup pot over medium heat
4) Add carrots, celery, onion to pot & sauté about 10 minutes
5) Add kale, sauté another 5 minutes
6) Check your potatoes!
7) Add chorizo, tomatoes & seasonings from small bowl, mix very well
8) Once chorizo & tomatoes are hot, sprinkle arrowroot over mixture 1 TBSP at a time, mixing thoroughly with each TBSP
9) Add potatoes, chicken stock & almond milk
10) Bring to a boil, then reduce heat and simmer 15-20 minutes
11) Season with additional sea salt if desired and enjoy!
Add-ons:
*If you like spicy foods, add an additional 1/4 tsp Chipotle Powder or 1/4 tsp Cayenne
*If you want a thicker soup, add an additional TBSP Arrowroot
*Full-fat canned coconut milk could probably be substituted for almond milk, the taste will just change a little
Italian Breaded Chicken
Serves 4
Equipment:
2 Medium Bowls
Large Skillet or Saute Pan
Cookie Sheet, lightly oiled if not non-stick
Ingredients:
4 Boneless, Skinless Chicken Breasts
2-3 Large Eggs
1/2 Cup Arrowroot Powder, split
3/4 Cup Cassava Flour
2 TBSP Italian Seasoning (or a combination of Oregano, Basil, Rosemary, Parsley & Thyme equaling about 2 Tbsp)
about 1/2 TBSP Garlic Powder
2 tsp Sea Salt
2 tsp Pepper (fresh or course ground is best if possible)
1/4 Cup Olive Oil
Process:
1) Preheat oven to 375 degrees Fahrenheit
2) In one bowl whisk 2 eggs
3) In another bowl mix 1/4 cup arrowroot, cassava flour & seasonings, set bowls aside
4) Cut chicken breasts in half length-wise, so in total you have 8 long, thin pieces
5) Start heating oil over medium heat in medium sized saute pan
6) Pat chicken dry and using 1/4 cup arrowroot, sprinkle both sides of each chicken piece with arrowroot powder and pinches of salt & pepper
7) Submerge each piece in egg wash, let egg drip off a bit, then put into other bowl to coat each piece in arrowroot/cassava mixture
8) If oil is hot, carefully place each piece in pan. Do not overcrowd. You might have to do this in batches.
9) Brown both sides of chicken about 3 minutes each side & place on cookie sheet (you can also place parchment paper under chicken on cookie sheet or place chicken on cooling racks fitted in cookie sheet for easy cleanup!)
10) Roast chicken 15 minutes (or longer if internal temperature has not reached 165 degrees)
Add-ons:
*Use chicken tenders instead of breasts. (Skip step 4 if using tenders.)
*Put over zoodles & top with my Simple Tomato Sauce or spaghetti squash (like chicken parmesan sans parmesan)
*Top with cheese (if no dairy restrictions) & broil under high heat for 2 minutes
Simple Pulled Beef
Serves 8
Equipment:
Small bowl
6 qt Instant Pot
Ingredients:
2 TBSP Olive Oil or Coconut Oil
2-3 Pound Eye Round Roast (or similar cut)
1/2 TBSP Sea Salt
1/4 TBSP Black Pepper
1/4 TBSP Garlic Powder
1/4 TBSP Onion Powder
1 TBSP Oregano
1 Cup Beef Stock (ensure gluten & sugar free unless you have no dietary restrictions)
1 Medium to Large White or Yellow Onion, julienned
3 Garlic Cloves, minced
1/2 TBSP Arrowroot
1/2 TBSP Cold Water
Process:
1) In small bowl mix together all dry ingredients except oregano
2) Evenly coat all sides of the beef (you may not use all of the rub)
3) Using the Saute function of the Instant Pot heat the oil
4) Once oil is hot, brown all sides of the beef for 3-4 minutes (if you lose track of time & it’s a little longer don’t worry!)
5) After all sides are browned remove beef & set on a plate
6) Add onions & oregano to pot & saute, stirring often, for about 3 minutes
7) Turn off Saute function, add garlic to onions & saute, stirring constantly, for about 1 minute
8) Add beef stock & beef into pot, put on lid to sealing.
9) Cook on High Pressure 45 minutes then quick release
10) Turn beef roast over & again cook on high pressure 45 minutes then quick release & remove beef from pot
11) In a small bowl mix together arrowroot & water & slowly whisk into the stock in the Instant Pot to create a thin gravy (for a thick gravy add arrowroot & water in equal parts in small increments until desired consistency is reached)
12) Add beef back into pot, shred with two forks & serve!
Add-ons:
*Add 1 tsp Cayenne Pepper, Cumin, Red Pepper Flakes to dry rub
OR/
*Add 1 TBSP of other Italian seasonings to the sauteed onions
*Use beef as a salad topper
*Serve beef & gravy over cauliflower rice or mashed potatoes
Simple Pulled Chicken
Serves 6
Equipment:
Medium Saucepan
Two Forks, Food Processor with Shredding Blade or Immersion Blender with Shredding Attachment
Ingredients:
3 Chicken Breasts (or about 2 lbs)
1 1/2 Cups Chicken Stock or Broth
2 Cloves Fresh Garlic, quartered
1 Small Onion, julienned
1/2 TBSP Oregano
1/2 TBSP Parsley
Any additional desired herbs or spices
Process:
1) Add all ingredients to saucepan & bring to a boil
2) Boil 5 minutes then reduce heat, cover & simmer for 20 minutes
3) If using Immersion Blender or Food Processor, carefully place chicken & broth/stock in blender canister & shred as desired OR pull chicken out of pan, put on cutting board or plate & shred with two forks
4) Season with salt & pepper to taste
Add-ons:
1 tsp Dried Herbs or Spices of your choice such as Garlic Powder, Onion Powder, Paprika,
Thyme, Rosemary, Turmeric, etc
Chicken & Veggie Curry
Serves 6-8
Equipment:
Medium Soup Pot or Saucier
Ingredient Set 1:
1 1/2-2 lbs Boneless Chicken Breasts, medium cubed (small bite sized pieces)
1 TBSP Coconut Oil
1 tsp Powdered Ginger
1 tsp Sea Salt
1/2 tsp Cumin
Ingredient Set 2:
1 large White or Yellow Onion, medium diced
3 cloves Garlic, minced
2 Carrots, cut into about 1/4 inch thick slices
1 crown Broccoli, cut into bite sized florets
6 oz Portobello or Button Mushrooms, quartered or sliced
1/2 Cup Snow Peas (omit or sub Brussels Sprouts or any other veggies you prefer!)
2 TBSP Coconut Oil
1 TBSP Curry Powder
1 tsp Powdered Ginger
1 1/2 tsp Cumin
1/4 tsp White Pepper (black pepper is fine, too)
1 1/2 tsp Cumin
2 tsp Turmeric
1 tsp Garam Masala
Other Ingredients:
1 TBSP Arrowroot
1/2 Cup Chicken Stock
1 Can Full Fat Coconut Milk, shaken very well to blend the water & cream
1 TBSP Red Boat Fish Sauce (optional but encouraged!)
1 tsp Red Pepper Flakes (optional)
Process:
1) Melt 1 TBSP Coconut Oil over medium heat in medium pot, add chicken and rest of Ingredients Set 1, mix well
2) Cook chicken, stirring occasionally, about 10 minutes or until cooked through
3) Remove chicken with slotted spoon & set aside on plate or in bowl
4) Add remaining 2 TBSP Coconut Oil to pot
5) When oil is melted, add carrots & onions to pot & sauté about 3 minutes
5) Add garlic & sauté, stirring constantly, about 1 minute
6) Cover pot & cook carrot mixture about 10-15 minutes, stirring occasionally, until carrots are al dente
7) Mix in broccoli and cover pot. Cook about 8-10 minutes, stirring occasionally (if using Brussels Sprouts add them now, too)
8) Mix in snow peas & mushrooms
9) Sprinkle remaining Ingredients Set 2 over veggies & stir well so ingredients are evenly mixed together.
10) Add chicken back to pot
11) Sprinkle arrowroot over ingredients and stir well
12) Add chicken stock, coconut milk, fish sauce & pepper flakes if using, stir
13) Bring to a boil then immediately reduce heat to low, cover & simmer 15 minutes
Add-ons:
*Serve over coconut rice (or whole grain or white rice if no dietary restrictions)
*For a vegetarian version, omit chicken, add veggies of your choice (I've used green beans, peas, celery, and/or peppers), & substitute vegetable stock
*If you like curry to be more soup-like double the arrowroot, stock & coconut milk
Salsa Chicken
Serves 4+
Equipment:
Pressure Cooker (I use Instant Pot brand) or Slow Cooker
Ingredients:
2 lbs Boneless Skinless Chicken Breasts
16 oz Jar Salsa
¼ Cup Chicken Stock (only necessary for pressure cooker use)
Process for Pressure Cooker:
1) Add all ingredients to pressure cooker, stir
2) Put on lid, switch to sealing
3) Cook on high pressure for 12 minutes if you want to slice chicken, or 16-18 minutes if you want to pull chicken
4) When timer goes off, use quick release
5) Slice or pull chicken and serve!
Process for Slow Cooker:
1) Add all ingredients to slow cooker, stir
2) Put on lid
3) Cook on high for 4 hours or low for 7-8 (If you lose track of time on low it’s not the end of the world)
4) Serve!
Add-ons:
*Add 1 tsp of garlic powder, onion powder, oregano, or chipotle powder and stir in before cooking
*Serve over cauliflower rice
Chicken Soup
Serves 8+
Equipment:
Medium Soup Pot with Lid
Ingredients:
1 1/2 Pounds Boneless Chicken Breast (or about three breast halves)
2 TBSP Olive Oil
1/2 tsp Sea Salt
1/4 tsp Black Pepper
1/4 tsp Onion Powder
1 Medium Onion, medium diced
4-5 Carrots, peeled & medium diced
3 Celery Ribs, cut into about 1/4 inch thick slices
About 3 Cups Kale (5-6 leaves), chopped (make sure you removed the thick stem)
1 tsp Garlic Powder
1/2 TBSP Dried Oregano
1 tsp Dried Thyme
About 2 TBSP Fresh Parsley
4 Cups Chicken Stock
Process:
1) Sprinkle both sides of chicken with salt, pepper & onion powder
2) Heat oil in pot then brown both sides of chicken (about 2-3 minute each side)
3) Remove chicken & set aside on plate
4) Add onions to pot & saute about 2 minutes or until almost translucent
5) Add carrots & saute about 5 minutes
6) Add celery, kale & remaining seasonings & saute until kale is wilted
7) Add chicken stock & chicken breast back to pot & bring to a boil
8) Boil 5 minutes, reduce heat to medium low & simmer, covered, for 20 minutes
9) Shred chicken with two forks (if chicken doesn't easily shred, simmer another 3-5 minutes)
10) Season with additional salt & pepper to taste if needed
Mix it up:
*Add a can of diced tomatoes
*Substitute collard greens for kale
Fire Roasted Tomato Chicken (Instant Pot)
Serves 4-6
Equipment:
6qt Instant Pot
Ingredients:
2 lbs Boneless, Skinless Chicken Breasts
3 TBSP Arrowroot
2 tsp Oregano
2 tsp Cumin
1 tsp Garlic Powder
1 tsp Onion Powder
1/2 tsp Salt
1/2 tsp Pepper
1/4 tsp Cayenne Pepper
2 Heaping TBSP Coconut Oil
1 Medium White or Yellow Onion, medium diced
2 Cloves Garlic, minced
1/2 Cup Chicken Broth or Stock
1 14oz Can Fire Roasted Tomatoes
1/4 tsp Salt
1 TBSP Arrowroot
1 TBSP Cold Water
Process:
1) Add Arrowroot through Cayenne Pepper to bowl & mix thoroughly
2) Turn Instant Pot/Pressure Cooker to Saute function, add oil
3) Completely coat Chicken in Arrowroot mixture & add to Instant Pot in a single layer
4) Brown chicken for 3 minutes each side
5) Once browned, set aside on a plate
6) Add onions & saute about two minutes or until soft
7) Turn off Instant Pot, add garlic & saute about 1 minute, stirring constantly
8) Add chicken back to pot along with broth & tomatoes (ensure tomatoes are fairly evenly distributed)
9) Sprinkle about 1/4 tsp salt over tomatoes
10) Put lid on pot, set to sealing, cook on High Pressure for 18 minutes (if you want to shred the chicken more easily cook for 20 minutes)
11) Quick release to open lid, remove chicken & set aside
12) Mix 1 TBSP Arrowroot & Water in small dish then briskly whisk into remaining tomato sauce in pot to thicken the sauce (can use cornstarch if no dietary restrictions)
13) Add additional salt or cumin as desired
14) Slice or shred chicken, top with sauce & serve!
Add-ons:
*Serve over Cauliflower Rice, Rice, or a vegetable hash
*Eat cold in a lettuce wrap, taco or over a salad
*Add chopped jalapenos or canned green chilies along with the canned tomatoes for extra kick
*Add 1 cup chopped kale to pot at the same time as the tomatoes for added nutrients
Sneaky Veggie Turkey Meatballs
Serves 4+
Equipment:
1 Medium Saute Pan
Medium Mixing Bowl
Large Glass Roasting Pan
Ingredients:
1/2 TBSP Coconut Oil
1 Medium Onion, finely chopped
1 Carrot, finely chopped
1/2 Cup Collar Greens or Kale, washed & drained then finely chopped
1 Lb Ground Turkey (I use 90/10)
2 TBSP Fresh Parsley, chopped
2 tsp each Sea Salt & Oregano
1 tsp each Paprika & Garlic Powder
1/2 tsp Black Pepper
1-2 TBSP Cassava Flour (optional)
Pinch Red Pepper Flakes (optional)
Process:
1) Preheat oven to 400 degrees Fahrenheit
2) Heat oil in saute pan over medium heat
3) Add onion & carrot and saute, stirring often, for about 6 minutes
4) Add collard greens, saute 3 minutes, stirring often
5) Put turkey in the mixing bowl with parsley & all dried ingredients
6) Mix well with hands until all ingredients are evenly mixed
7) Roll into 1-inch to 1 1/4-inch sized balls and place in roasting pan
8) Roast in oven for 20 minutes then drain as much liquid from pan as possible
9) Turn over meatballs & roast another 5 minutes
Add-ons:
*Add 1 tsp Chipotle Powder or Cayenne Powder for an extra kick
*Add 1 tsp Fennel for a more sausage-flavored meatball
*Serve with this Simple Tomato Sauce over zoodles or spaghetti squash
*Eat cold for a quick bite of protein!
*Chop up meatballs and add to a breakfast scramble
Pepper & Onion Meatballs with Gravy
Serves 6
Equipment:
Medium Mixing Bowl
Oven Safe Skillet (10"-12")
Small Bowl
Ingredients:
2 lb Ground Beef (90/10 mix if available)
2 tsp Olive Oil
1 Onion, small diced
1 Bell Pepper, small diced
1 tsp Sea Salt
1 tsp Garlic Powder
1 tsp Oregano
1/2 tsp Pepper
1/2 tsp Thyme
2 TBSP Olive Oil
1/2 lb Mushrooms, sliced
3 Cups Beef Stock
1 TBSP Sherry
2 TBSP Arrowroot
Process:
1) Preheat oven to 425 degrees Fahrenheit
2) Place beef, salt, garlic, oregano, pepper & thyme in mixing bowl
3) Heat 2 tsp oil in skillet over medium heat, add onions & peppers, saute about 6 minutes or until soft
4) Add onions & pepper to mixing bowl with beef, let cool about 5 minutes before combining thoroughly with meat & spices
5) While onions & peppers are cooling, add 2 TBSP oil to skillet, heat, add mushrooms, saute about 5 minutes
6) Keep burner on but remove mushrooms & place in small bowl, leaving as much oil as possible in skillet
7) Start forming beef mixture into ping pong sized balls & place in skillet to start browning the meatballs
8) Once all meat is in the skillet, start turning over meatballs to brown other side about 2 minutes
9) Turn meatballs and brown a different side of the meatball, repeat one more time
10) Once most of each meatball is browned, add mushrooms back to pan along with beef stock, sherry & 1 TBSP arrowroot & stir carefully to not break meatballs
11) Place entire skillet in oven and roast for 15 minutes
12) Carefully take skillet out of the oven, sprinkle with remaining 1 TBSP arrowroot, stir thoroghly
13) Roast meatballs another 10 minutes
14) If gravy is not thick enough to your liking, keep in oven for an additional 5-10 minutes
Add-ons:
*Serve over cauliflower mash
*Serve over roasted potatoes
Instant Pot Beef Roast
Additional Information
Equipment:
Small bowl
6 qt Instant Pot
Medium Plate
Ingredients:
3 TBSP Coconut Oil
2 lb Eye Round Roast (or your favorite roast cut)
1/2 TBSP Sea Salt
1/4 TBSP Black Pepper
1/4 TBSP Garlic Powder
2 tsp Paprika
2 Cups Beef Stock (ensure gluten & sugar free unless you have no dietary restrictions)
2 Medium Onions, julienned
2 Garlic Cloves, minced
1 TBSP Oregano
1 tsp Thyme
6 Medium Carrots, quartered then cut into 2" pieces (you can add more or less carrots to your liking)
2 Celery Stalks, cut into 2" pieces
2 TBSP Arrowroot
2 TBSP Cold Water
Process:
1) In small bowl mix together salt, pepper, garlic powder & paprika
2) Evenly rub mixture over all sides of the beef (you might not use all of the rub)
3) Press the Saute button on your Instant Pot, set to 20 minutes, heat oil
4) Once oil is hot, brown all sides of the beef for 3-4 minutes (if you lose track of time & it’s a little longer don’t worry!)
5) After all sides are browned remove beef & set on a plate
6) Add onions to pot & saute, stirring often, for about 5 minutes
7) Add garlic, oregano & thyme to onions & saute, stirring constantly, for about 1 minute
8) Add beef stock & beef into pot, put on lid to sealing
9) Cook on High Pressure 45 minutes then quick release
10) Turn beef roast over & again cook on high pressure 40 minutes then quick release
11) Add carrots & celery to pot, cook on high pressure 10 minutes then quick release
12) Remove beef & vegetables & place on serving dish or cutting board, slice or shred beef
13) In a small bowl mix together arrowroot & water & whisk into the liquid in the Instant Pot (for a thick gravy add arrowroot & water in equal parts in small increments until desired consistency is reached)
14) Pour gravy over beef & vegetables & serve!
Add-ons:
*Add 1 tsp Cayenne Pepper for a kick
*Add sliced mushrooms in addition to carrots & celery
*Add quartered potatoes or whole small red potatoes at the same time as vegetables
*Serve over cauliflower rice, cauliflower mash or with roasted or mashed potatoes
Taco Meat
Serves 4-6
Equipment:
Medium Frying Pan
Ingredients:
1 TBSP Coconut Oil
1 Medium Onion, diced
1 lb Ground Turkey (I use 93% or 94% fat free or you can substitute ground beef if you prefer)
2 tsp Chili Powder
1 1/2 tsp Cumin
1 1/2 tsp Oregano
1 1/2 tsp Garlic Powder
1 tsp Salt
1 tsp Paprika
1/2 tsp Onion Powder
1/2 tsp Black Pepper
1/4 tsp Cayenne Powder (use up to 1/2 tsp if you like it spicy)
Process:
1) Melt coconut oil in pan over medium heat
2) Add onion & saute about 3 minutes
3) Add ground meat, brown about 4 minutes
4) Add all seasonings, thoroughly combine into meat & continue browning meat mixture until meat is completely cooked & reaches at least 165 degrees Fahrenheit
Add-ons:
*Add 1/4 tsp Chipotle Powder for a smokey flavor
*Use in taco shells
*Make a taco salad for a grain free meal
*Add to an omelette or frittata for a southwest flair
Unstuffed Cabbage Roll Soup
Serves 8
Equipment:
Soup Pot
Ingredients:
3 generous TBSP Coconut Oil
1 lb Ground Turkey or Ground Beef
1 medium Onion, diced
2 medium Carrots, medium diced
1/2 tsp Sea Salt
1/4 tsp Black Pepper
1/4 tsp Garlic Powder
2 stalk Celery, medium diced
3 cups Kale, large stem removed, washed & chopped
1 cup Baby Portobello Mushrooms (about 5), chopped
4 cups Cabbage, chopped
3 tsp Oregano
2 tsp Parsley
1 tsp Thyme
1 tsp Sea Salt
1/2 tsp Black Pepper
14.5oz can Diced Tomatoes
15oz can Tomato Sauce
2 cups Beef Broth or Beef Stock
Process:
1) Melt coconut oil in soup pot over medium heat
2) Add turkey or beef, onion & first set of salt, pepper and garlic & brown until cooked through
3) Add carrots, celery & kale and sauté 8-10 minutes or until carrots are soft
4) Add in cabbage, sauté about 3 minutes
5) Mix in remaining ingredients & bring to a boil
6) Reduce heat to low & simmer 15 minutes
Add-ons:
*If tolerated, serve over cooked rice or mix rice in