Wild Caught Cod Provencal

Advanced Plan

Serves 4

This is a very simple yet elegant way to serve fish.  Herbs de Provence is a spice mixture originating in France that contains a combination of savory, marjoram, rosemary, thyme, oregano and lavender.  You can find it at most grocery stores and specialty stores.  It gives the fish a very unique and exotic flavor.

I served it here with grilled Halloumi cheese which is a Greek cheese made from sheep’s milk.  It is a hearty cheese that stands up to grilling and is delicious served with this fish.

Pictured here: Cod Provencal, Grilled Halloumi Cheese, Broccoli

4 large wild-caught Pacific cod filets
2 tablespoons dijon mustard
1 teaspoon dried herbs de Provence
1 teaspoon chopped fresh garlic
2 tablespoons avocado or melted coconut oil
2 handfuls organic cherry tomatoes, optional
Sea salt
Black pepper

Preheat oven to 450 degrees.

Combine mustard, herbs de Provence, garlic, and oil.  Brush over fish and let marinate for 30 minutes in the refrigerator.

Place fish in a glass baking dish.  Scatter cherry tomatoes around the fish, if desired and sprinkle everything with more herbs de Provence, sea salt, and pepper.

Cook for 12-15 minutes or until cod flakes with a fork.

Jerk Seasoning / Jerk Chicken

After traveling to Jamaica and tasting the local jerk chicken I was determined to recreate it in my own kitchen.  My whole family likes “spicy” so we crank up the spice.  You can adjust the seasonings to your taste.  Smoking the chicken makes it even more flavorful.  It makes for wonderful leftovers you can use for salads, for making jerk chicken salad, or just on its own in a lunchbox.  This recipe is so delicious it is a staple in our house.

Jerk Seasoning

tablespoons thyme
1 tablespoon rosemary (ground)
1tablespoons sea salt
teaspoon onion powder
teaspoon ground black pepper
2  teaspoons cinnamon
34  teaspoon ground nutmeg
tablespoon allspice
tablespoon ground ginger 
3teaspoon garlic powder
34  teaspoon paprika
teaspoons ground scotch bonnet or habanero pepper powder (adjust to taste)  
12 bay leaves (finely crumbled)

Mix all spices well.  Use on chicken, to make jerk mayonnaise, on sliced sweet potatoes for jerk sweet potato fries, on zucchini/summer squash, or mixed in grass-fed beef meatloaf.

Jerk Chicken

(Pictured:  smoked jerk chicken with smoked broccoli (in the smoker for 40 minutes at 250 degrees) and riced cauliflower with coconut milk and lime zest)

2 lbs organic chicken thighs

Rub chicken with avocado oil then rub in spice mixture.  Let sit in the refrigerator for at least 30 minutes to 2 hours.

Oven:  Put chicken on parchment lined baking sheet and cook at 375 degrees for about 30 minutes depending on the size of the chicken thighs.

Smoker:  Smoke for 2 hours (longer if bone-in) at 250 degrees or until chicken is done.

 

 

Instant Pot Chicken Fricassee

This is a simple dish based on the French classic.  Many French dishes rely on simple ingredients and a single pot.  The flavors are amazing and it presents somewhere between a stew and a sautee.  The bulk of the time in preparing this dish is in the chopping so you can do that ahead of time.  It also makes for great leftovers.

Advanced or Core Plan

Serves 4-6

(4 slices) nitrite free turkey bacon, cut into thin 1/4″ pieces
8 pieces skin on / bone in organic, free-range chicken thighs (around 2 lbs)
1 medium organic onion, finely chopped
2 stalks organic celery, finely chopped
2 medium organic carrots, chopped
1 carton button or cremini mushrooms, sliced
2 tbsp arrowroot powder
2/3 cup dry white wine (optional)
4 cups organic, free range chicken broth
1 lbs organic baby red potatoes, halved if large (Core Plan) or cauliflower florets (Advanced Plan)
4 sprigs fresh thyme or 1 tsp dried
1 dried bay leaf
4 sprigs fresh parsley or 1 tsp dried
2 tbsp lemon juice
1/2 tsp Himalayan salt, divided
1 tsp black pepper, divided
1/4 cup organic heavy cream (preferably grass-fed)
2 large organic egg yolks

Set Instant Pot to Sauté, let heat and after a few minutes add the turkey bacon. Let cook until bacon is just starting to crisp, about 3-4 minutes. Remove bacon from Instant Pot.

Season chicken on both sides with 1/4 tsp of salt and 1/2 tsp of pepper. Add in batches (do not crowd pot) to Instant Pot and cook until browned on both sides, about 4 minutes per side. Remove and set aside.

Add onion, celery, carrots, and mushrooms to the pot. Season with remaining 1/4 tsp of salt and 1/2 of pepper. Cook, stirring after a few minutes until vegetables are starting to brown. Around, 5-7 minutes.

Sprinkle arrowroot powder over vegetables and mix to coat. If using, slowly add the white wine while stirring the entire time. Turn Instant Pot off.

Add broth, potatoes, thyme, bay leaf, parsley, lemon juice to the Instant Pot. Return bacon and chicken to the pot.

Close the lid and set valve is set to “sealed” and cook at high pressure for 10 minutes.

Manually release the valve to venting and let the pressure release. Open the lid and set back to sauté. Whisk the cream and egg yolks together in a small bowl and slowly add a ladleful of broth from the pot to temper the eggs.  Be sure to whisk the whole time. Add the mixture to the pot and cook for 2-3 more minutes until broth has thickened a bit.  Turn your Instant Pot off and add additional seasoning if desired.

One Pan Balsamic Chicken and Veggies

Serves 4-6

Core & Advanced Plan

This is a great go-to recipe that is wonderful for busy nights or to use up any extra vegetables you have on hand.  It also makes for great leftovers.  As an added bonus, there is only one pan to wash!

2 lbs. organic chicken breasts (I prefer buying bone-in, skin on and then cutting off the bone and keeping the skin on)
1 head broccoli, cut into florets
1 head cauliflower, cut into florets
3 carrots, cut into sticks (so that they cook at the same rate) (Core Plan only)
2 cups mushrooms
1 red onion, chopped into chunks
1/3 cup organic grape or cherry tomatoes
1/2 cup balsamic vinegar (plus more for drizzling)
1/4 cup avocado or melted coconut oil (plus more for drizziling)
4 cloves garlic, minced
3-4 tbsp fresh basil, chopped
1 tsp fresh thyme or 1/2 teaspoon dried thyme
1/2 teaspoon sea salt
1/4 teaspoon black pepper

Preheat oven to 400℉. Line two baking sheets with parchment pepper.  Combine balsamic vinegar, oil, garlic, basil, thyme, salt and pepper. Whisk. Place chicken in a bowl and pour balsamic mixture over the chicken and mix well.  Put into the refrigerator while preparing the vegetables.  (You can do this earlier for even more flavor).

Chop all of the vegetables and place on the sheet pan (leave out the cherry tomatoes for now as they cook faster).  Drizzle with a little more oil and balsamic vinegar and sprinkle with salt/pepper.  Mix well.

Remove the chicken from the marinade and move vegetables around so that you can fit the chicken in.  Place chicken on the pan.

Bake for 10 minutes, remove from oven and add tomatoes, cook for 10-20 more minutes, depending on the thickness of the chicken.

Healthy Pasta-less Potstickers

Advanced & Core Plan
Keto
Paleo

Makes 12-15 potstickers

These little guys hit the mark in trying to duplicate a potsticker.  The cabbage leaves were the perfect substitute for the typical wonton wrappers.  You can be creative with the spices and filling ingredients and even the dipping sauce.  Even my picky eaters who do not like cabbage at home loved them!  They are a bit more work than most of my recipes but so worth it.  Make extra and freeze them or have lots of leftovers.


1 lb free range ground chicken (if you can’t find ground free range chicken, simply cut organic chicken breasts into chunks (works best if you freeze the chunks for 20 min or so) then put in small batches into a food processor)
1/2 small onion
1 inch fresh ginger, microplaned
1 small green onion, chopped
small handful cilantro or 1/4 teaspoon dried cilantro
2 tablespoons coconut aminos (or liquid aminos)
1/4 teaspoon Chinese 5 spice powder
1/2 shredded carrot (core plan only)
1 tablespoon sesame oil
dash sea salt (to taste)
dash cayenne pepper (to taste)
Coconut oil

10 or so cabbage leaves (cut the core out then carefully remove the leaves, trying to keep them in tact)

Boil a large pot of water and add 1 teaspoon salt. Boil cabbage leaves until tender, about 6 minutes. Drain. Cut the large leaves in half, cutting away hard spine of the cabbage.

Mix the ground chicken, onion, ginger, green onion, cilantro, coconut aminos, 5 spice powder, carrot, sesame oil, salt and cayenne. Mix well.

Stuff the cabbage leaves with the chicken filling and roll tightly, If possible, tuck in the ends. Steam for 15 minutes or until chicken is done.

Heat 1 tablespoon of coconut oil in a skillet. Add the dumplings in small batches and fry until golden brown. Turn and brown the other side.

Sauce

1 tablespoon organic peanut butter or cashew butter
1 tablespoon sriracha sauce or red chili paste (check ingredients)
1 teaspoon sesame oil
1 clove garlic, diced
1/4 cup coconut aminos or liquid aminos
1/2 teaspoon rice wine vinegar
Juice of 1/2 lime

Mix everything together and use for dipping.

Zesty Lemon Quinoa

Core Plan

Serves 4

1 cup quinoa
1/2 cup toasted pine nuts or toasted pecans
1/4 cup extra virgin olive oil
1/4 cup fresh squeezed lemon juice
2 teaspoons freshly grated organic lemon zest
1 teaspoon ground cumin
1/4 teaspoon cayenne pepper, optional
1/2 cup flat leaf parsley, chopped
1 teaspoon sea salt and fresh ground black pepper to taste

 

Rinse quinoa in a fine strainer for a few seconds.  Transfer to a medium saucepan, add 1 teaspoon sea salt and 1 1/4 cups water.  Bring to a boil, cover and reduce to a simmer.  Cook until water is completely absorbed, about 18-20 minutes.  Transfer quinoa to a medium bowl along with the pine nuts, lemon zest, cumin, cayenne, parsley, and drizzle with lemon juice and olive oil. Season with salt and pepper and stir to combine.  Serve warm or at room temperature.