Mexican Green Beans

Green beans can be prepared many different ways. This preparation is particularly flavorful and satisfying.

Core & Advanced Plan

Serves 4

Shown here with Tomatillo Chicken

1 pound green beans, trimmed and cut

2 tablespoons avocado oil

2 organic roma tomatoes, seeded and diced

1/2 cup chopped white onion

1 clove garlic

2 cups free range chicken broth

1/4 teaspoon ground cumin

1/4 teaspoon dried oregano

Dash cayenne pepper (optional)

1 bay leaf

1 tablespoon grass fed butter

Instructions:

Heat avocado oil and sautee onions until translucent. Add garlic and cook for 1-2 minutes. Add spices and stir. Add chicken broth, tomatoes, and bay leaf. Boil to desired consistency. (I like my green beans soft so I cook them for 30 minutes to 1 hour. You may need to add more broth as it boils off.)

Remove bay leaf and serve.

Tomatillo Chicken Breasts

This very easy dish is just different enough to tantalize your taste buds. It uses simple ingredients and techniques that do not disappoint.

Core & Advanced Plan

Serves 4

Shown here with Mexican Green Beans

For Marinade:

4 Free range, organic chicken breasts, pounded to equal thickness

juice of 2 limes

1 teaspoon chili powder

2 tablespoons coconut aminos

1/2 teaspoon garlic powder

Sauce:

5 tomatillos

1/2 sweet onion, diced

2 cloves garlic, minced

1/2 cup water

1/2 cup organic muenster, mozzarella, or provolone cheese, shredded or sliced

sea salt & pepper to taste

Instructions:

Pound chicken breasts with a meat mallet to equal thickness

Combine lime juice, chili powder, coconut aminos, and garlic powder and marinate for 30 minutes to overnight.

Grill chicken breasts on an outdoor grill, indoor grill pan, or air fryer until cooked through. (These can be made ahead of time but bring to room temperature before assembling).

Put tomatillos and water in a saucepan and heat over medium heat until the tomatillos start to split. Add diced onions and garlic and cook until the onions are softened. Add all of the ingredients to a blender and blend until smooth. Add sea salt and black pepper to taste.

Arrange chicken breasts in a baking dish, top with cheese then with tomatillo sauce. Bake at 350 degrees until cheese is melted sauce is bubbly.

Lions Mane Mushroom “Crab” Cakes

I love to frequent Farmers Markets and to meet local farmers. Any time I see a table of mushrooms, I run over to see if they have Lions Mane. It is the most beautiful, most delicious mushroom and it is so good for your brain and nervous system. I normally just sautee it with a lot of grass fed butter, fresh herbs, and garlic but Space Barn Mushroom Farm turned me on to this fabulous recipe. I was shocked at how much the mushrooms resembled crab. (I do not eat pork or shellfish for health reasons but love the taste of it so this was a great substitution).

This recipe was modified from and can be found on Space Barn Mushroom Farm’s website: https://thespacebarn.com/lions-mane-crab-cakes/

Mushrooms

  • 1 lb lions mane or other Hericium mushrooms
  • ¼ teaspoon salt
  • 2 tablespoons water

Cake mix

  • ¼ cup minced scallion
  • ¼ cup minced red bell pepper
  • ½ cup panko breadcrumbs
  • ¼ cup high fat mayonnaise
  • 2 tablespoons chopped herbs like cilantro tarragon, or Italian parsley
  • 1 tablespoon worcesterchire or similar I use mushroom ketchup
  • 1 teaspoon Old Bay Seasoning optional, a mix of paprika, cayenne, and extra salt can be substituted
  • 1 large egg
  • Kosher salt to taste

Serving

  • Almond flour for dredging
  • Avocado oil for cooking the cakes
  • Fresh green salad
  • Dollop of spicy mayonnaise optional
  • Fresh cut chives optional
  • Lemon wedges

Instructions

Wilt the mushrooms and remove the water

  • Pick the lions mane mushrooms into pieces to resemble crab meat. Put the mushrooms in a pan with the water and salt, cover and bring to a simmer, stir, cover, and cook for a few minutes until the mushrooms are wilted and have given up their juice.
  • Allow the mushrooms to cool, then squeeze out as much water as you possibly can. This step is important as mushrooms, unlike crab, contain lots of water.

Mix with the crab cake mix

  • Combine the mushrooms with the cake ingredients and mix well. Taste a bit of the mixture (you can cook it if raw egg weirds you out) adjust the seasoning for salt and anything else you’re looking for, then allow the crab cake mix to rest for at least 15 minutes to allow the breadcrumbs to hydrate, which will make forming the cakes easier. In a perfect world, you’ll let it sit overnight.

Cooking

  • To cook the cakes, form 4 oz patties of the mixture (it will be delicate, don’t worry—the egg will set as they cook). For the most refined look, form the cakes using a ring mold.
  • Heat a pan with a few tablespoons of oil.
  • Heat an oven to 350F. Meanwhile, gently dredge the cakes in flour on both sides, tap off the excess, and brown gently on medium heat. When one side of the cakes are golden brown, gently flip the cakes and transfer the pan to the oven and cook until hot throughout, about 10 minutes.

Serving

  • Remove the cakes to a plate with a fresh green salad, top with a dollop of spicy mayonnaise or aioli if using, sprinkle with chives and serve with lemon wedges on the side. The cakes are also excellent served on a bun like you would a burger.

Warm Fall “Salad”

I’m calling this a salad because it is dressed with a vinaigrette but it is a delicious, warm dish with roasted squash and Brussels sprouts and delightful toppings.

Core Plan (You can make this advanced plan or keto by replacing quinoa with riced cauliflower and emitting the honey and pomegranate seeds.)

Serves 2-4

1 organic delicata squash seeded and sliced in 1/2 moons

1 bunch of Brussels sprouts cut in 1/2 or 1/4

Salt

Pepper

Nutmeg

Local honey

Red pepper flakes

Quinoa

Olive oil

Red wine vinegar

Dijon mustard

Pumpkin seeds

Pomegranate seeds

Roast the Brussels sprouts at 425 with avocado oil, salt, pepper, honey and red pepper flakes until brown and the edges are crispy.

Roast the squash at 425 until soft and browned (turn halfway through) with avocado oil, salt, pallet and sprinkle kale with nutmeg.

Cook quinoa. (I added in a few cooked lentils as well).

Make vinaigrette with olive oil, red wine vinegar and Dijon (measure to taste)

Mix quinoa, Brussels sprouts and squash. Add vinaigrette and mix.

Top with pumpkin seeds and pomegranate seeds.

Serve warm.

The Easiest Beef and Broccoli

Beef and broccoli is a favorite but it is hard to get the beef (especially grass fed beef) tender enough. I use grass fed ground beef to make the process simple, healthy and tasty.

1 lb grass fed ground beef

1/3 -2/3 cup liquid aminos or Tamara (this is up to your taste)

2-3 cloves minced or pressed garlic

1/2 inch fresh garlic, grated

1/2 teaspoon sesame oil

1 teaspoon rice vinegar

1 head organic broccoli, florets chopped

Chicken Nuggets (VERY Kid and Picky Adult Friendly)

I personally like chicken coated in an almond flour and spice mix because they come out juicy and delicious. (see recipe here). However, these little nuggets are crowd favorites because they resemble fast food nuggets. Keep in mind, I NEVER recommend eating fast food nuggets at any time but for people trying to transition themselves or their kits to healthier versions of their favorites, these are amazing.

Serve them with some mustard, sugarless barbecue sauce, or sugarless ketchup.

Give them a try and comment on how you and your family liked them. 🙂

Advanced and Core Plan

Serves 4-6

18-20 ounces organic shredded chicken (you can pre-cook organic breasts or buy organic canned chicken to have on hand

4 organic eggs

1/2 cup almond flour

2/4 cups organic shredded parmesan

1/2 teaspoon black pepper

1/2 teaspoon paprika (I liked smoked)

1/2 teaspoon granulated garlic

Preheat oven to 400 Degrees

Mix everything together and shape into tablespoon sized balls. Put on a parchment lined or greased baking sheet and press down slightly to make a nugget shape.

Lightly brush the tops with avocado oil.

Bake at 400 Degrees for 10 minutes then flip over and cook another 5 minutes or until crisp.