Recipes

Here you will find fresh, nutritious, simple recipes, tips and suggestions. Everyone is different, so adjust accordingly. – Let’s Go

Paleo Meaty Rice-stuffed Pumpkins

Paleo Meaty Rice-stuffed Pumpkins

This one is from Juli Bauer

Ingredients:

  • 3 small pumpkin pie pumpkins
  • 1 head cauliflower, chopped into florets
  • 1 bundle of spinach, stems removed
  • 1 lb ground beef
  • 1 cup chicken or beef broth
  • 1/2 yellow onion, diced
  • 1 egg, whisked
  • 1 garlic clove, minced
  • 2 tablespoons Herbes de Provence
  • 1 tablespoon garlic powder
  • 1 teaspoon thyme
  • 1 teaspoon parsley
  • salt and pepper, to taste
  • 1-2 tablespoons fat (I used coconut oil)

Instructions

  1. Preheat your oven to 425 degrees.
  2. Cut the tops off your pumpkins. Remove the seeds. Put the seeds in the bowl to save for later!!
  3. Pull out a large baking dish. You may need 3 pumpkins don’t fit. Pour in about ½-1 inch of water in the baking dish then set the pumpkins in the dish, cut-side down in the water.
  4. Bake pumpkins for 15-20 minutes or until they are soft when you poke them, but not falling apart.
  5. While the pumpkins are cooking, pull out your handy dandy food processor with the shredding attachment.
  6. Shred your chopped cauliflower in the food processor. Or chop finely.
  7. Now heat a large skillet over medium-high heat. Add your choice of fat then add your garlic.
  8. Once your garlic becomes fragrant, add your chopped onions.
  9. When your onions become translucent, add your ground beef, cauliflower, and broth.
  10. Let cook for about 3-5 minutes until beef is almost cooked through and broth has cooked off a bit, then add your spices. Mix to combine.
  11. Now add your spinach, cover and let cook for about 2 minutes.
  12. While the spinach is cooking down, pull your pumpkins out of the oven. Remove pumpkins from water and pour water out into the sink.  Be careful -the water is boiling. Once drained, place the pumpkins back into your baking dish upright.
  13. When your spinach has cooked down, remove from heat and add your whisked egg. Mix together.
  14. Once your pumpkin has cooled just a bit, use a large spoon or ladle to spoon your cauliflower/beef/spinach mixture into your pumpkins.  Fill pumpkins as needed.
  15. Put pumpkins back into the oven for 8-10 minutes or until the top of the pumpkins are slightly browned.
  16. Remove and let cool just a bit. Then consume.

Wok Asparagus

Wok Asparagus

This one goes in to my recipe list as a top vegetable recipe for two reason, one very unique.

First, it is alive with flavor. Don’t tell me that you are bored with the same vegetables until you try this great dish!

Second, my father, who didn’t eat many green vegetables (at all!) until 6 months ago sent it to me after he made a few edits to be sure he was using an approved cooking oil!!! 🙂 We are calling that a huge success in life!

While it is flavorful and coming in with a great story- it still had to earn its spot on my list by being nutrient dense and offering unique healthful properties. It does this with the asparagus, ginger, garlic, cilantro and chilies galore.

  • The asparagus offers vitamin K and folate.
  • The ginger offers anti-inflammatory properties.
  • The green onions and garlic offers antimicrobial properties and help boost the immune system.
  • The chilies offer antioxidants including capsaicin, often promoted for pain reduction.
  • The cilantro is also a good source of vitamin K and it is often used to help rid the body of heavy metals.
  • Healthful oils complete the dish. What a great combination of sweet and spicy!

Ingredients

  • 1 1⁄2 pounds asparagus, pencil-size
  •  2 tablespoons coconut oil
  • Salt
  • 1⁄2 teaspoon ground Sichuan peppercorns, or use black peppercorns
  • 1⁄4 teaspoon five-spice powder
  • 1 teaspoon grated garlic
  • 2 teaspoons grated ginger
  • 1 tablespoon palm sugar
  • 1 to 2 bird’s-eye chiles, thinly sliced, or use Serrano or Fresno chiles
  • 2 teaspoons soy sauce
  • 1⁄2 cup toasted walnut halves
  • 1 teaspoon toasted sesame oil
  • 3 green onions slivered
  • Cilantro sprigs, for garnish

Preparation

  1.  Snap off and discard bottoms of asparagus, then cut into 2-inch pieces. (Halve thicker pieces lengthwise first.)
  2.  Set a wok over high heat and add oil. When oil is hot, add asparagus and season lightly with salt. Stir-fry for a minute or so, then add Sichuan pepper, five-spice powder, garlic, ginger, sugar, chiles, soy sauce and walnuts. Continue cooking over high heat for 1 to 2 minutes, tossing to coat well, until asparagus is cooked but still firm and bright green. (It will continue to cook a bit off the heat.)
  3.  Transfer asparagus to a serving platter and drizzle with sesame oil. Sprinkle green onions over the top and garnish with cilantro sprigs.

 

Citrus Replenisher

Citrus Replenisher

Citrus Replenisher:

Citrus is loaded with electrolytes. The natural sweeteners improve the taste and help the absorption of the electrolytes during activity. The honey is not only antimicrobial, it offers a good source of natural enzymes and minerals.

Recipe:

  • 1/4 cup of freshly squeezed lime juice
  • 1/4 cup freshly squeezed lemon juice
  • 1 ½ to 2 cups fresh water,
  • 1/8 teaspoon of sea salt
  • 2 teaspoons honey or natural sugar or maple syrup

I like to ride with this one in my water bottles

Chia Shots

Chia Shots

Chia Shots:

Chia seeds are full of calcium, magnesium and also have omega- Use pre and post workout for energy and electrolyte replacement.

Recipe:  Put 1 Tbs chia seeds in small cup- like a dixie cup and add coconut water or a fresh squeezed orange juice to cover the seeds. Stir. Let it soak for 10 minutes and then ‘shoot’ it pre-workout shot of potential energy 🙂 Quick, easy and fun for kids!!

Mellow Melon

Mellow Melon

Mellow Melon: A refreshing and elegant treat – great to pair with a day in the sun.

Recipe:

  • 1/4 cup freshly squeezed lemon juice
  • 1/2 c watermelon juice
  • 1 ½ to 2 cups fresh water,
  • 1/8 teaspoon of sea salt
  • 2 teaspoons natural sugar or honey
  • slice cucumbers to float within

Coconut Water

Coconut Water

Coconut Water:

Coconut water has the electrolyte balance remarkably close to our own blood plasma. It is full of potassium, sodium, magnesium, and calcium.  Add lime and ice if you don’t like the flavor. Use a good quality coconut water such as Harmless Harvest, Unoco, Liquitera, Vital Juice and Juice Press.

Pressure Cooker Thai Green Chicken Curry

With Eggplant and Kabocha Squash

Cheesy Spaghetti Squash

Thai chicken curry. [Photograph: J. Kenji Lopez-Alt.]

  • YIELD:Serves 4
  • ACTIVE TIME:20 minutes
  • TOTAL TIME:45 minutes

This fragrant, hearty Thai-style chicken curry tastes like it took hours to prepare, but it cooks in a pressure cooker in just 20 minutes. Pieces of sweet kabocha squash and eggplant break down into the coconut-milk-based sauce, thickening it and adding layers of flavor.

Why this recipe works:

  • Frying the aromatics, spices, and curry paste in oil deepens their flavor and helps release it into the stew.
  • By using a pressure cooker, the chicken and vegetables are cooked through and tender juicy in minutes
  • The kabocha squash and eggplant break down into the stewing liquid, thickening it without a need for further reduction. 

INGREDIENTS

  • 2 tablespoons coconut oil
  • 3 medium cloves garlic, crushed
  • 3 Thai green bird’s eye chilies, halved
  • 1-inch piece fresh ginger, peeled and sliced 1/8 inch thick
  • 1/4 teaspoon ground coriander
  • 1/8 teaspoon ground cumin
  • 2 tablespoons Thai green curry paste
  • One (14-ounce) can coconut milk
  • 6 cups cubed skin-on kabocha squash (from about half of one small 4-pound squash)
  • 1 medium (12-ounce) eggplant, cubed (about 4 cups)
  • One (4-pound) whole chicken, cut into 8 pieces, or 4 pounds chicken drumsticks and thighs
  • Kosher salt
  • 1 tablespoon fish sauce
  • 4 ounces spinach (about 4 packed cups), roughly chopped
  • 1/2 cup loosely packed fresh cilantro leaves and tender stems (from about 5 sprigs)
  • 1/2 cup loosely packed fresh Thai basil leaves (from about 5 sprigs)
  • Freshly ground black pepper
  • Cooked rice, barley, or other grain (farrow was great), for serving
  • Lime wedges, for serving

DIRECTIONS

  1. Heat oil in a pressure cooker over medium-high heat (“sear” setting on an electric pressure cooker) until shimmering. Add garlic, chilies, ginger, coriander, and cumin and cook, stirring, until aromatic, about 1 minute. Add curry paste and cook, stirring, until paste has darkened slightly, about 3 minutes.
  2. Stir in coconut milk, bring to a simmer, and cook for 1 minute. Season chicken pieces with salt. Add half the squash and eggplant and season with salt. Add chicken and top with the remaining squash and eggplant. Season with salt. Seal pressure cooker and cook on high pressure for 20 minutes.
  3. Release pressure, remove lid, and stir in fish sauce, spinach, and 1/4 cup each of the cilantro and Thai basil. Season with salt and pepper. Ladle the stew into serving bowls and scatter remaining cilantro and basil on top. Serve with rice (or farro) and lime wedges.

Tater Tots

Tater Tots

INGREDIENTS:

  • 2 pounds russet potatoes, peeled
  • 1 tablespoon all-purpose flour (tapioca flour for gluten free)
  • 1/2 teaspoon onion powder
  • Kosher salt and freshly ground black pepper, to taste
  • 1 cup lard or coconut oil

DIRECTIONS:

  • Place potatoes in a large saucepan and cover with cold water by 1 inch. Bring to a boil and cook until parboiled, about 6 minutes; drain well and let cool.
  • Using a box grater, shred potatoes. Using a clean dish towel or cheese cloth, drain potatoes completely, removing as much water as possible.
  • Transfer potatoes to a large bowl. Stir in flour, and onion powder; season with salt and pepper, to taste. The mixture should be workable but dry. Form potatoes into tots.
  • Heat 1/3 of the oil in a large stockpot or wok and cook over medium heat.
  • Add tots to the skillet, 5 or 6 at a time, and cook until evenly golden and crispy, about 3-4 minutes. You may need to rotate the tots in the skillet to cook each side. Transfer to a paper towel-lined plate.
  • Discard oil after each batch. (Less oxygenation and hydrogenation of the oil)

Serve immediately…. with ketchup of course.

Mayonnaise

Mayonnaise
Mayonnaise
  • 2 eggs
  • 1Tbs mustard
  • black pepper (to taste)
  • 1/2 tsp salt
  • 1 Tbs fresh lemon juice
  • 1 Tbs apple cider vinegar
  • 2 C avocado oil 
Directions:
Mix together yolk, mustard, salt, vinegar, and lemon juice until combined well. Add about 1/4-1/2 cup oil drop by drop, constantly until mixture begins to thicken. You are emulsifying the oil- this is the most important step to successful mayonnaise. Then add remaining oil in a very slow, thin stream, beating constantly until well blended. If at any time it appears that oil is not being incorporated, stop adding oil and beat mixture vigorously until smooth, then continue adding oil. Whisk in salt and pepper to taste. Chill until ready to use.

Fig & Nut Bars

Chia + Banana + Berries

For the crust:

  • 1 cup walnuts
  • 1 cup almonds
  • 1/2 cup raisins
  • 1/2 tsp vanilla
  • 1/4 teaspoon cinnamon

For the filling:

  • 2 cups dried figs, chopped and soaked in water for 2-4 hours (keep the water!)
  • 1 tablespoons maple syrup (optional)
  • 1/4 teaspoon salt

For the topping:

  • 1/2 c almonds
  • 1/2 c oats
  • 2 tablespoons butter

PREPARATION:

1. To make the crust: process the nuts in your food processor until you get really
fine pieces – like flour. Alternately you could use oat flour here. Add the raisins
and cinnamon. If it’s not sticky enough, add some dates or maple syrup. Press
into a 9X9 pan or shape it yourself on parchment paper, that’s what I did.

2. To make the filling: blend the figs, maple syrup and salt in the food processor (no
need to wash it yet), adding the soak water as needed to make it smooth but
still quite thick. Spread this on the crust but keep a little less than 1/4 cup of it in
the food processor.

3. To make the topping: add everything to the food processor (with the leftover fig
mixture) and pulse until there are small nut chunks, but not too fine. Sprinkle this
on top of the fig filling and press down a little. Cool for 30 min so cutting is
easier. Cut and enjoy!

This is a great bar to fuel any long exercise or to give the kids before practice. Easy to digest and won’t
spike your blood sugar.

Dried figs are an excellent sources of minerals like calcium, copper, potassium, manganese, iron, selenium
and zinc. 100 g of dried figs contain 680 mg of potassium, 162 mg of calcium, and 2.03 mg of iron.
They also serve as a great source of phyto-nutrients.

Almonds and walnuts provide a great source of sustained energy with their healthy fats. Keeping these
nuts cool and not baking the bars keeps the oils fresh and healthy.

Quinoa Fried Rice

Quinoa + Broccoli + Garlic

Easy to make and keep on hand for lunches, or quick pre-made dinners.

INGREDIENTS:

  • 3 Tbsp. butter, divided
  • 2 eggs, whisked
  • 2 medium carrots, peeled and diced
  • 1 small white onion, diced
  • 1/2 cup frozen peas (optional)
  • 2 C chopped broccoli
  • 3 cloves garlic, minced
  • salt and pepper
  • 4 cups cooked and chilled quinoa (*see instructions here for how to cook quinoa)
  • 3 green onions, thinly sliced
  • 3-4 Tbsp. soy sauce, or more to taste
  • 1 tsp. toasted sesame oil, or more to taste

*All ingredients should be organic, and pasture raised without hormones or pesticides.

DIRECTIONS:

Heat 1/2 tablespoon of butter in a large skillet over medium-high heat until melted.
Add egg, and cook until scrambled, stirring occasionally.
Remove egg, and transfer to a separate plate.

Add an additional 1 tablespoon butter to the pan and heat until melted.
Add carrots, onion, peas, broccoli and garlic, and season with a generous pinch of salt and pepper.
Sauté for about 5 minutes or until the onion, carrots and broccoli are soft.

Increase heat to high, add in the remaining 1 1/2 tablespoons of butter, and stir until melted.
Immediately add the cooked quinoa, green onions, soy sauce and oyster sauce (if using), and stir until combined.
Continue stirring for an additional 3 minutes to fry the rice.
Then add in the eggs and stir to combine.
Add the sesame oil, stir to combine, and remove from heat.
Chill if serving cold, otherwise serve warm.
I adapted this one from Ali at Gimme some Oven

Quinoa Fried “Rice”

Quinoa is a seed and a relatively high protein grain; it contains all of the amino acids, except lysine. It is rich in B -complex vitamins and vitamin E. Quinoa is fairly strong source for minerals like iron, copper, calcium, potassium, manganese, and magnesium. Finally, it is a good source of fiber.

Eggs are great sources of protein, B vitamins, selenium, and omega 3s when properly raised and prepared.

Carrots provide vitamin A and C. they are great antioxidants.

Broccoli is a good source of vitamin K, vitamin C, fiber, potassium and folate. It is an excellent source of phyto-nutrients and plenty of mineral minerals like calcium, manganese, iron, magnesium, selenium, zinc and phosphorus.

Garlic is a fine source of manganese, B6, and some other vitamin and minerals as well. However the health benefits of garlic seem to be it’s true merit. It is taken to help lower blood pressure, and boost immune functioning, among other medicinal uses.

Cheesy Spaghetti Squash

Cheesy Spaghetti Squash

Delicious creamy squash! The squash is a bit sweeter than noodles but it holds the cheese flavor in a sophisticated way. This is another easy recipe and great snack to have on hand. The squash can be cooked and left if you need…..then prep the sauce and mix it all together right before you are ready to eat.

Spaghetti Squash is a good source of manganese, Vitamin C, and offers some B vitamins as well. 1C has about 8g of carbohydrates. The cheese and milk offer calcium, fat and protein to give this dish some staying power.

INGREDIENTS:

  • 1 large spaghetti squash
  • 2 Tbs butter or ghee
  • 1 tablespoon flour (or corn starch or tapioca flour)
  • 1 cup milk
  • 1 cup cheddar cheese, shredded
  • 1/2 cup grated parmesan, plus 1 teaspoon grated parmesan as optional garnish
  • Salt and pepper, to taste
  • 1 teaspoon red pepper flakes, optional garnish

DIRECTIONS:

Preheat oven to 400ºF. Cut the spaghetti squash in half. Scoop out and discard the seeds. Brush the center of both halves of the squash with melted butter and place the cut side up on a cookie sheet. Roast until tender when pierced with a knife, about 50 minutes.

Remove the squash from the oven, and let cool enough that you can handle. Scrape the flesh into a large bowl.

While cooling: In a large saucepan, melt the butter/ghee on medium heat, and whisk in the flour (or whatever thickener you are using). Add the milk, and whisk quickly. Turn heat down to low, add the cheddar and 1/2 cup grated parmesan to the saucepan, and stir until melted. Remove from heat.

Pour the cheese sauce over the spaghetti squash and toss until all the squash is covered.

Optional: add steamed broccoli, sautéed onions or other vegetables to the hot squash them mix creamy sauce over it all. I love it just straight!

Dish into 6 portions, and top off with the salt and pepper to taste plus red pepper flakes and extra parmesan if you wish!

Chia Pudding

Chia + Banana + Berries

A healthy satisfying snack -great to give the kids right before practice or to satisfy that evening craving.

INGREDIENTS:

  • 1 can organic coconut milk
  • 1 organic banana
  • 1/2 C frozen organic strawberries
  • 1/2 tsp vanilla
  • 1/2 C chia seeds

Place top 4 ingredients in a blender and mix until smooth. Slowly mix in china seeds.  Place in air tight container and then in refrigerator for 4 hours, or until set.

This is such an easy satisfying snack to prepare and so delicious.   The flavor ingredients can be changed.   Some like just 1 Tbs of maple syrup and vanilla, other might add more berries, or a combination even more creative.

Coconut milk offers medium chain triglycerides that provide sustainable energy and a quick feeling of satiation.

Banana is a great source of potassium and certainly subdues the coconut flavor for those that don’t love the taste of coconut.

The berries offer great flavor and are nice sources of antioxidants.

The chia seeds are excellent sources for omega-3s, a healthy fatty acid we all need.

Red Chard and Caramelized Onions

Red Chard & Carmelized Onions

Slightly edited from: http://allrecipes.com/recipe/83799/red-chard-and-caramelized-onions/

  • 1 large yellow onion, chopped
  • 2 tablespoons coconut oil (or butter)
  • 1 bunch red Swiss chard, rinsed and chopped
  • 1/4 cup kalamata olives, halved
  • 1/4 tsp maple sugar
  • 1/2 teaspoon coarse sea salt, or to taste
  • freshly ground black pepper to taste
  • 1/2C shredded raw sharp cheddar cheese (optional)

Directions:
In a cast iron skillet, cook onions in oil over medium heat until they are browned. When onions are brown and tender, stir in chard and olives. Cook until chard is slightly wilted. Stir in salt and maple sugar, and continue cooking until chard is completely wilted, about 3 minutes. Season with black pepper and serve warm with a sprinkle of cheese on top.

Nutritional value: HIGH
The saltiness from the olives with the sweetness of the chard and onions make this a gratifying dish loaded with nutrients. Swiss chard is packed with phytonutrients and surprisingly it is part of the beet family. It is a great source of vitamin A, K and C. It also provides minerals such as iron, copper, magnesium and manganese. The coconut oil, olives and cheese provide satisfying and healthful fatty acids.

Chicken Salad

Quinoa + Broccoli + Garlic

INGREDIENTS:

  • 2.5 C organic free range chicken thighs
  • 2Tbs virgin coconut oil
  • 2 C chopped organic celery
  • 1C halved organic red grapes
  • 1 C chopped walnuts (or pecans; optional)
  • 1 sm minced red onion
  • 1/2 tsp mineral salt
  • black pepper to taste
  • 2 tsp mustard
  • 1/2 C mayonnaise

*All ingredients should be organic, and grown without pesticides and growth hormones.

DIRECTIONS:

Place chicken thighs in skillet with coconut oil for 10 minutes, or until thoroughly cooked. Let cool and chop. While chicken is cooling chop, celery, grapes, walnuts and onions. Add all ingredients to bowl and mix well. Season to taste and enjoy.

The chicken thigh for protein and valuable source of vitamin A, K, as well as B6, B12, niacin, folate and pantothenic acid, selenium, and potassium.

Coconut oil is great to cook with in medium to high heat. It offers your body a healthy source of MCTs; a sustainable fuel.

Celery is rich in flavonoids, vitamin K, A and many minerals such as potassium, sodium, calcium, manganese, and magnesium.

Red grapes are high in resveratrol, a powerful anti-oxidant and anthocyanins, another class of polyphenolic anti-oxidants.

The walnuts area good source of monounsaturated fatty acids (about 72%) like oleic acid and an excellent source of all important omega-3 essential fatty acids. They also contain vitamin E, and B-complex groups such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. Finally, walnuts contain the highest levels of popyphenolic antioxidants compared to any other common edible nuts.

The mineral salt will offer you an abundance of minerals, often missing in iodized salt.

Finally, the mayonnaise, made without canola oil, offers your body a healthy source of fat.

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