Advanced and Core Plan
This is a delicate and flavorful way to serve fish.
Ginger Miso Dressing
2 teaspoons grated fresh ginger
2 tablespoons miso paste
2 teaspoons coconut aminos
2 tablespoons sesame oil
Juice of 1 lime
Pat fish dry on both sides. Heat a couple of tablespoons of oil in a skillet. Generously sprinkle fish with salt and pepper. Dredge in flour and fry in medium temperature about 6 minutes on each side or until cooked through and flaky, being careful when turning. (Do not crowd the pan. You may need to use 2 pans or do one at a time, keeping the other warm in the oven while cooking the second.)
Mix together dressing ingredients and serve with fish or pour over fish right before serving.
Advanced & Core Plan
This recipe is comfort food for sure and you get all of the benefits of cooking the meat on the bone. It is incredibly flavorful and surprisingly easy. If you can find fresh grass-fed beef shanks, great. If not, you can order them here…
You can certainly do this in a stock pot but you will have to cook it for 2-3 hours.
4 Grass fed beef shanks
2 tablespoons coconut oil
3-4 carrots, sliced
1/2 large onion, chopped
1/2 head cabbage, chopped into large chunks
3 cloves garlic, minced
2 bay eaves
1 can organic diced tomatoes
1 1/2 cups beef or chicken broth (preferably homemade)
1/2 cup red wine (optional)
About 30 minutes before you are ready to prepare, generously salt the shanks on both sides. Do not skip this step.
Set InstantPot to saute and add coconut oil. When heated, brown shanks on both sides and set aside.
Add carrots and onions and saute until softened. Add the garlic and cabbage and mix together.
Set InstantPot to Meat/Stew and add beef shanks back in to the pot along with the broth and wine, if using. Top with the tomatoes. Cook for 60 minutes then do a quick release.
Advanced and Core Plan
This is an absolutely amazing “true to the original” replacement recipe. The chicken is moist and delicious and the coating is crunchy and tasty. It is great served with mashed cauliflower and sliced cucumbers with avocado mayonnaise and dill.
**I used an Air Fryer (see note below) for this recipe but you can bake the chicken pieces or fry them in coconut oil**
2 skin on, bone in organic chicken breasts
4 skin on, bone in organic chicken thighs
4 organic eggs
1 1/2 cups almond flour
1 1/2 tablespoons sea salt
1/2 teaspoon pepper
2 tablespoon paprika
2 teaspoons granulated garlic
Generously salt the chicken. Whisk the eggs and put them in a pie dish (or other shallow pan). Mix together the almond flour, salt, pepper, paprika and garlic in a separate pie dish and mix well.
Dip the chicken pieces in the egg mixture then into the flour mixture making sure to press it in and cover the entire piece of chicken.
Heat your air fryer and place the chicken pieces in and top each piece with a few pats of grass fed butter. Do not crowd the basket. You may need to do it in two batches.
Cook at 360 degrees for 20 minutes, flip over and cook for another 5-8 minutes or until chicken is cooked through.
Air Fryer Note – Most people get an air fryer to avoid adding fats to their meals. In contrast, I highly recommend getting a lot of healthy fats in your diet so I added the butter to the chicken while it cooked. I use this kitchen gadget to achieve a fried-like result without having to lose precious, healthy coatings in a pan of coconut oil and to get better crispiness than the oven can. While you can fry in coconut oil or bake. I prefer the air fryer method for the best final product.
Advanced & Core Plan
Serves 2-4 depending on the size
4 oz organic cream cheese
2 tablespoons organic sour cream
1/4 cup organic heavy whipping cream
1/4 cup erythritol (like Swerve) or monk fruit sweetener
1 tablespoon grass fed butter, room temperature
1/2 teaspoon vanilla extract
splash of lemon juice
Mix all ingredients with a hand mixer and spoon (or pipe) into cupcake molds or small ramekins or glasses
Optional “crust” – create a mixture of nuts, seeds, almond flour, cinnamon and grass fed butter and press into the bottom before adding cream cheese mixture.
Optional – top with fresh berries, boiled berries (for a syrup type topping) or melted stevia-sweetened chocolate
You are what you eat, but the over processing of food, chemicals, pollution and depleted soil nutrients are robbing your food of essential vitamins and minerals. All of this, combined with poor lifestyle choices and it becomes clear why the health of American’s is declining at a rapid pace. A poor diet and the associated vitamin and mineral deficiencies have been linked to things like heart disease, obesity, high blood pressure, type 2 diabetes, cancer and autoimmune diseases.
Supplementation can be a great way to ensure you are getting enough nutrients but it is important to know how to research quality supplements and how to supplement properly based on your body’s individual needs.