Kimberly Roberto

Grass-Fed Salisbury Steaks

Advanced & Core Plan

Serves 4-6

This is a recipe I distinctly remember being on my moms recipe rotation. It is a comfort food for sure. This oven-baking method and flourless gravy makes it super easy and amazingly healthy.

I have pleasant memories of this dish but for those of you having nightmarish flashbacks of school lunch or TV dinner Salisbury Steak, give this recipe a chance. It will be worth it.

2 lbs grass-fed, grass-finished ground beef

2 organic eggs

1 cup almond meal

1 tsp black pepper

1 tsp sea salt

1 tsp ground mustard

1 tsp onion powder

½ tsp fresh grated nutmeg

Gravy:

3-4 cups grass fed beef broth, preferably homemade (The crockpot method is very simple)

1 tsp black pepper

Coconut cream from 1 can of coconut milk (Chilled for at least an hour so that the cream separates. Open the can and pour the watery portion into a bowl for a separate use) and combine with 1 tsp vinegar or lemon juice + 1/8 tsp salt (to make a sour cream like taste) or organic sour cream

4 tsp arrowroot powder

1 package sliced mushrooms, sliced

Preheat oven to 350 degrees.

Combine all of the “steak” ingredients in a large bowl. Separate into 9 equal patties, pressed a little thinner than a hamburger and place in two large glass baking dishes. Bake for about 25 minutes or until cooked through.

Meanwhile, combine the broth, pepper, and mushrooms if desired in a saucepan and heat to a simmer. Add coconut milk and then take a ladleful of broth and mix it with the arrowroot powder in a separate, smaller bowl (if you try to put the arrowroot powder directly into the pan, it will form clumps).

August 5, 2015August 5, 2015

Kimberly Roberto3 Comments

Grass-Fed Beef or Free Range Chicken Broth

Broth has long been touted for it’s amazing health benefits. Broth is wonderful for healing from illness, contains essential vitamins and minerals, promotes digestion and helps heal your gut, inhibits infection, is anti-inflammatory, and promotes healthy bones. Although this doesn’t make a huge batch of beef broth, the advantage is that the cooking time is shorter and the wonderful smell won’t keep you awake at night. Roasting the bones before putting them in the crockpot helps intensify the flavor.

1 lb grass fed beef bones or 1 lb chicken bones or carcasses

3-4 organic carrots, roughly chopped

3-4 celery ribs, with leaves, roughly chopped

1 onion, roughly chopped

½ head garlic, peeled and smashed

2 tbsp apple cider vinegar

3 quarts filtered water

Preheat the oven to 350 degrees.

Place beef bones on a rimmed baking sheet and roast for about an hour.

CrockPot: Put the vegetables in the bottom of the crockpot and put bones on top and add water. Set the crockpot to high and bring to a boil (about 4 or so hours). Lower the crockpot to low and cook for an additional 12-48 hours)

Strain the mixture (you can do a second strainer like mesh or cheesecloth if you want the broth even clearer). Transfer to mason jars.

InstantPot: Put everything in the InstantPot and set for 45 minutes then do a quick release.

Stovetop: Boil everything in a stockpot for at least 12 hours.

Let cool before storing in the refrigerator or freezer.

August 5, 2015June 10, 2019

Kimberly Roberto1 Comment

Coconut-Lime Chicken and Cauliflower “Rice”

Advanced & Core Plan

Serves 4

This is a fabulous recipe loaded with fresh, healthy ingredients. The fresh lime juice gives the chicken a light, tangy taste and the creaminess of the coconut makes for a delightful sauce. It is a quick meal that tastes amazing. The cauliflower in place of the rice will be a pleasant surprise.

Coconut-Lime Cauliflower “Rice”

1 head cauliflower, processed in a food processor to a rice like consistency

½ water

¾ can coconut milk

½ teaspoon salt

½ teaspoon organic lime peel (use a microplane or small grater) * grate the lime peel before juicing the limes

dash stevia, optional

½ teaspoon green curry paste, optional

Lime Spiced Chicken

¼ cup lime juice

2 tablespoons liquid aminos

1 tablespoon organic lime peel (use a microplane or small grater)

1 tablespoon fresh ginger root, minced or grated

1 tablespoon brown rice vinegar

dash stevia, optional

2 tablespoons coconut oil

1 teaspoon sesame oil

1/ cup flaked coconut

1 tablespoon fresh cilantro or parsley, minced

Finely chopped fresh jalepeno, optional

In a large saucepan, bring the cauliflower, water, coconut milk, salt, stevia (optional) and curry paste (optional) to a boil. Reduce heat; and simmer for 15-20 minutes or until liquid is mostly absorbed and cauliflower is tender.

In a small bowl, combine the lime juice, liquid amino, lime peel, ginger, vinegar and stevia.

In a large skillet, sautee chicken in coconut oil until no longer pink. Add lime mixture to the pan. Mix well.

Put cauliflower rice on a plate and place chicken on top. Sprinkle with coconut, cilantro/parsley, and jalepeno.

August 4, 2015

Kimberly RobertoLeave a comment

Maximized Energy Bars

Core Plan

People love to have a grab-and-go option for a quick snack or for re-fueling after a workout. Unfortunately, the options are typically not healthy ones. Most are loaded with sugar, refined and/or high glycemic carbohydrates, soy protein and artificial flavors. This recipe is simple to make, stores well, can be taken on the go, and can be altered to your taste. This healthy recipe is loaded with raw enzymes, protein, good fats, and antioxidants. Make a double batch and keep them in the refrigerator until ready to eat.

Makes about 25 square bars

Base:
1 cup almonds, soaked in filtered water overnight
¼ cup cocoa nibs
¼ cup shredded coconut
¼ cup hemp seeds
1 scoop Chocolate Perfect Protein or 3 tablespoons cacao powder
7-8 dates, soaked for at least 30 minutes, and pitted

Optional Add Ins:
¼ cup goji berries
¼ cup dried, unsweetened blueberries
¼ cup dried, unsweetened cranberries
Soaked walnuts
Chia seeds

Using a food processor, mix almonds until it reaches a mealy texture. Add all other ingredients except the dates and mix well. While the motor is running, drop in one date at a time until the mixture starts to form a ball. You may have to scrape the sides and move the mixture around a bit to be sure the dates get incorporated.

Place a piece of parchment paper on the counter over a damp paper towel (to keep it from moving around on you). Put the mixture on the parchment and press into a square or rectangle with your fingers into an even layer about ¼” thick. You can also cover with another piece of parchment and use a rolling pin.

Use a pizza cutter to cut into squares and store in a parchment lined/layered container. Keep in the refrigerator until ready to eat.

July 7, 2015February 21, 2021

Kimberly RobertoLeave a comment

Healthified Broccoli “Tempura”

There is something about battered broccoli that is incredibly delicious. It is a popular item at Asian food restaurants but unfortunately, it is extremely unhealthy. The batter smothers out the nutritional value of the broccoli because it uses processed flours and is fried in damaged fats. Although this recipe doesn’t look like the typical tempura, the taste is very similar and the best part is that you can eat it as part of your regular healthy diet.

Broccoli Tempura • 1 head broccoli florets, lightly steamed
• 1 cup almond flour
• ¼ cup nutritional yeast
• sea salt to taste
• extra virgin olive oil

Heat a couple tablespoons of extra virgin olive oil over low-medium heat (never heat olive oil over high heat and do not let it smoke) and add steamed broccoli, almond flour, nutritional yeast, and sea salt. Heat until broccoli is warm and all ingredients are mixed well.

July 6, 2015

Kimberly RobertoLeave a comment

Raw Veggie Pad Thai

This is a great raw recipe that is tasty, filling, and satisfying and most of all, healthy. It is a great go-to recipe for a quick lunch or to take on the go since no heating is necessary. Most pad thai recipes contain sugar and damaged oils so this is a great way to control ingredients and use your favorite vegetables, flavors, and level of spice. This is also a great recipe for supporting your body’s ability to detoxify. Cabbage, cauliflower, cilantro, nuts/seeds, lemon juice, garlic and ginger are all extremely detoxifying foods, especially in their raw form.

raw pad thai

3 organic, non-gmo zucchini
- 2 organic carrots (core plan only)
- 2 green onions, chopped
- 1 cup shredded purple cabbage
- ½ organic bell pepper
- 1 cup cauliflower florets, chopped small
- 1 cup bean threads
- ½ cup chopped cashews, almonds, pecans, walnuts, or a mixture of nuts
- ½ cup chopped fresh cilantro
- sprinkle of sesame seeds
Sauce:
- ¼ cup tahini
- ¼ cup almond or cashew butter
- ¼ cup liquid amino or coconut aminos
- 2 tbsp lime or lemon juice
- 2 tbsp coconut milk
- 1 clove garlic, minced
- 1 tsp fresh ginger root, grated
- 1/2 teaspoon curry powder
- dash red pepper flakes, optional

Cut the zucchini into long strips with a mandolin and stack 2-3 slices at a time and cut into linguini sized “noodles” or use a vegetable spiral slicer Set aside. Use a the julienne insert on a mandolin or a vegetable slicer to cut the red pepper and carrots. Slice the cabbage very thin then chop the cauliflower and green onions. Mix all of the vegetables in a large bowl.

Whisk sauce ingredients in a bowl and mix well. Pour over the vegetables and toss. It is best to let marinate for 8-12 hours but it can be eaten right away.

Note: the sauce will be thick at first but will absorb the water from the vegetables. If needed, add a tablespoon or two of filtered water.

Option: You can also add cooked mung bean noodles to the mix for a heartier dish. (It will no longer be considered a raw dish but it is still vegetarian and low carb.) You can order them here…

July 6, 2015March 8, 2019

Kimberly RobertoLeave a comment