Author: Kimberly Roberto

Wife, Mom, Daughter, Business Owner with a Passion for Cooking and Eating Healthy Food and Helping Others to do the Same!

Italian Zucchini Scarpaccia

This is a delicious way to use zucchini. It is crunchy and flavorful and makes for a great accompaniment to any meal, especially an Italian meal. It comes together quickly, easily, and can cook while you prepare the rest of your meal. This traditional recipe is upgraded health-wise by using organic ingredients and using almond flour instead of white flour.

Eat it while it is still warm and crispy. The crunch is what makes this dish and since I am using almond flour instead of regular flour, it requires re-heating to re-crisp. It is also a great base for eggs the next morning.

Serves 6-8

Core Plan (The corn meal makes this dish fall into the core plan category but the dish just isn’t the same without it)

  • 1 tablespoon good quality extra virgin olive oil 
  • 2 medium organic/non-gmo zucchini, sliced into rounds
  • 1/2 large sweet onion, sliced
  • salt and pepper to taste
  • 1 cup almond flour 
  • 1/3 cup organic/non-gmo corn meal or masa 
  • 1/2 tsp garlic powder
  • 1/2 tsp paprika
  • 1/2 tsp dried oregano
  • 1/2 tsp sea salt (I use Real Salt)
  • 1 cup filtered water
  • 1 tablespoon good quality extra virgin olive oil 
  • 2 tablespoons grated organic parmesan cheese or nutritional yeast
  • Optional garnish: fresh basil and red pepper flakes

Instructions:

  • In a large non-toxic skillet, heat tablespoon of the olive oil on low-med heat. Add in the zucchini and onion and sautee until browned – about 10 minutes.
  • Season with salt and pepper to taste.
  • Preheat your oven to 350°F.
  • Line a 9×13″ metal baking dish (other types of pans will not crisp as well) with parchment paper and brush with more olive oil.
  • In a large bowl, mix almond flour, corn meal, garlic powder, paprika, dried oregano, salt and pepper to taste. Add in the water and another tablespoon of olive oil and mix into a batter. Add the zucchini and onion mixture and combine.
  • Transfer the mixture to the baking sheet and spread out to a very thin layer, making sure the zucchini is level and spread evenly. Sprinkle with the grated cheese and a little extra corn meal, drizzle with a small amount of olive oil and bake for 45-50 minutes (or until golden and crispy).
  • Remove from oven and allow to cool 15 minutes prior to slicing.

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BBQ Hot Dogs – “Burnt Ends”

Everyone loves the “burnt ends” that come from smoking brisket but it requires, well….smoking a brisket. That is a task that can’t be done quickly.

However, for those of you with a smoker, this is a great recipe that is quick and easy and can be made alongside other things you may be smoking. They are a crowd pleaser for sure and great for parties and people of all ages.

For an even quicker process, use store-bought dry rub (like Noble Made) and pre-made, sugarless BBQ sauce (like Noble Made or Primal Kitchen). Remember to always check the ingredient on store-bought items to avoid sugar, msg, additives, etc.

NOTE 1: If you don’t have a smoker, you can accomplish this in an oven or on a grill but it won’t have the smoky flavor.

NOTE: I feel like carrots would work well with this recipe for a vegetarian option. If anyone tries it, please post a comment and/or picture.

12 Grass-fed beef hot dogs (I get mine from U.S. Wellness Meats)

Coating Ingredients: (just enough to lightly coat hot dogs)

Avocado Mayonnaise

Brown or Stone Ground Mustard

Dry Rub:

1 tablespoon sea salt

1 tablespoon chili powder (preferably Mexican chili powder for extra spice)

1 tablespoon smoked paprika

2 teaspoons black pepper

2 teaspoons garlic powder

2 teaspoons onion powder

1 teaspoon dry mustard powder

1 teaspoon cayenne powder (optional)

BBQ Sauce Ingredients:

1 cup sugar-free ketchup (I use Primal Kitchen Ketchup)

1/4 cup Apple cider vinegar

4 tablespoons honey (leave out to be completely sugar free)

2 teaspoons sea salt

1 tablespoon dry rub

1 tablespoon garlic powder

2 teaspoons chili powder

2 teaspoons onion powder

Any type of hot sauce to make it spicier, optional

Grass – fed butter

Instructions:

Step 1: Heat your smoker to 275 degrees

Step 2: Slather mustard and avocado mayonnaise over the hot dogs, sprinkle with dry rub (save at least a teaspoon for the sauce). Use as much as desired on the hot dogs and save any leftovers to use for other recipes. This is a great thing to have on hand.

Step 3: Put the hot dogs in a glass dish and smoke for about an hour.

Step 4: Remove the hot dogs and cut into 1/4ths. Clean out the dish and put the cut hot dogs back in the same dish. Add the bbq sauce along with several pats of butter.

Step 5: Put the dish back in the smoker and smoke for another 45 minutes to an hour, or until the sauce has caramelized and becomes sticky and brown.

Step 6: Serve…I like to put the upright on a place with toothpicks for easy eating and less mess.

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Why I Don’t Recommend Shellfish

🦞🦐🦀 Why I don’t eat shellfish and why you shouldn’t either…

Shellfish are ‘scavengers of the sea’ making them very prone to parasites, bacteria and toxins and cause allergic reactions in many people.

Although this meme isn’t entirely accurate, shellfish and insects are remarkably similar.

“Crustaceans, arachnids and insects belong to the same family—arthropods. They share similar distinctive physical characteristics, like;

No backbone,

Hard exoskeletons

Jointed legs

Segmented bodies

Shrimp, barnacles, lobsters and crabs etc., fall into the crustacean family. Crustaceans are not insects, but they are closely related to them. Insects and crustaceans were classified as two of the main groups within the phylum Arthropoda family; however, there is DNA evidence suggesting insects have evolved from crustaceans which would explain why they share similar characteristics.”

https://lifeofbugs.com/are-shrimps-and-lobsters-insects/

You may not know that lobster used to be considered a “poor man’s food” and used as fertilizer. In other words, people did not want to eat it unless absolutely necessary.

Check out this history of the now-beloved lobster.

“Between the 17th and 18th centuries, lobsters were plentiful—too plentiful. Colonists often found massive mounds of shellfish along the Massachusetts shoreline (some piled up to a man’s knees), and children could spend a few hours fishing and come home with buckets full of dinner. In fact, there were so many lobsters that people got sick of them. Instead of eating them with butter, people started serving lobsters to their pigs, cows, and cats while Native Americans used them as fertilizer and fish bait.

The crustaceans eventually acquired a stigma, and—according to American observer John Rowan—became “signs of poverty and degradation.” They were only served to prisoners and indentured servants, but even these slaves and crooks had rights. Indentured servants from Massachusetts got so fed up with eating lobster every day that they took their masters to court, and the judge ruled in their favor, ruling the servants would only have to eat lobster three times a week.

Fortunately for foodies everywhere, the lobster’s fate took a lucky turn in the late 1800s. Railway managers discovered if they billed it as a delicacy, passengers who didn’t know of its disgusting reputation thought it was delicious. As the years went by, lobster started showing up in salad bars, and by the 1920s, it had become the food of choice for the world’s aristocrats. The lobster’s popularity took a dive during the Great Depression, once again becoming a food for the poor, but by the 1950s, it was back in vogue and had become the luxury food we eat today.” https://knowledgenuts.com/lobster-was-once-a-poor-mans-food/

Pork is also not in my diet for similar reasons which you can read about here: https://eatsmartmeals.com/…/why-dont-the-maximized…/

LAST NOTE: Get ready for insects as food too! Insects are being touted as a great source of protein, sustainable, good for the environment, etc. However, they contain toxic chitin, cause allergic reactions (namely because of their exoskeleton like shellfish), are highly prone to parasites and bacteria. I’ll write more on this at a later time but put it on your radar now.

May be an image of 2 people and text that says 'Humans Giant Bugs Humans Giant bugs that live underwater'

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Veggie Packed Pistachio Cream Soup

This soup is not only loaded with healthy vegetables, it is filling and satisfying. The addition of the pistachio nut “cream” and grass fed butter add good fats, vitamins and minerals. Swap out vegetables and spice it up to your liking. Topped with a drizzle of olive oil and rosemary and pistachio garnish makes this a delight to behold. This is also great to throw in a thermos for an on-the-go lunch. (For additional protein, throw in some pre cooked rotisserie chicken)

Core & Advanced Plan

Serves 4-6

1/2 cup raw pistachios (soaked in 1 cup boiling water)

3 tablespoons coconut oil or avocado oil

1 large leek, sliced

2 organic celery stalks, sliced

1 head fennel

3 cloves garlic, chopped

4 cups organic broccoli

6 asparagus spears, cut in chunks

1 cup organic arugula

3 cups bone broth or vegetable broth for vegetarian version

2 tablespoons grass fed butter

1/2 teaspoon red chili flakes

1-2 teaspoons sea salt (or to taste)

1/4 teaspoon black pepper

1/2 teaspoon dried rosemary or garnish with fresh rosemary

1/8 teaspoon freshly grated nutmeg (you can leave this out but it gives it an amazingly distinct flavor addition)

Add the avocado oil to a dutch oven. Add the leek, celery, fennel and garlic and sautee until softened. Add the broccoli and asparagus and a splash of the bone broth and put a lid on to steam the added vegetables until soft.

Add the rest of the bone broth, butter and spices and cook until well combined.

Blend the soaked pistachios with 1 cup filtered water and add to the vegetables.

Either add in batches to a blender and blend until smooth and add back to a pot OR use an immersion blender to blend everything into a creamy soup. Top with pistachios, fresh rosemary, arugula, and a drizzle of olive oil if desired.

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Authentic Oaxacan Mole

This is a traditional Mexican dish that is layered and layered with flavors. It has more ingredients and steps than the typical recipe but it is so worth it. Set aside some time on a Sunday to make this amazing delicacy. Your tastebuds will thank you!

Advanced & Core Plan

Keto

Serves 4-6

Pictured below is free range chicken breasts and thighs cooked on a smoker and chopped before adding to the sauce, accompanied by riced cauliflower.

Ingredients

  • stemmed and seeded chiles (3 chipotle chiles, 2 ancho chiles, 2 guajillo chiles). (I used dried)
  • 2 cup of organic, free range chicken broth
  • 2 sprouted corn tortillas (cut into strips)
  • 2 tomatoes, halved
  • 5 tomatillos, halved
  • 1 onion, halved and sliced
  • 1/2 head of garlic
  • 1/3 cup of organic peanuts, chopped
  • 1/4 cup of organic raisins
  • 1 tbsp of grass fed beef tallow or coconut oil
  • 5 cloves
  • 3 cinnamon sticks
  • 1 tsp of sea salt
  • 2 tbsp cumin seeds
  • 5oz of chopped dark chocolate
  • 1 cup of organic, free range chicken broth
  • 6 allspice berries
  • 2-3 pounds free range chicken breasts and thighs, cooked

Instructions:

Step 1: Toast The Chiles

Heat a pan to a medium heat. Add the ancho, chipotle and guajillo chiles to a dry pan and cook for around 3 minutes. Once toasted, remove from heat and add to a blender. If you don’t have fresh chiles, use dried and slightly char in the pan and allow to rest with the tortillas (see below)

Step 2: Heat The Broth

Add 2 cups of broth to a pan and leave to simmer for around 5 minutes. Once warm, remove from heat and add to the blender.

Step 3: Toast Tortillas

Add the strips of tortilla to a dry pan. Heat for around 3 minutes, turning frequently and then add to the blender.

Step 4: Soften Mixture

Leave the tortillas (and dried chiles if using) in the broth in the blender for approximately 10 minutes then blend.

Step 5: Cook Tomatoes and Tomatillos

Add the tomatoes and tomatillos to a pan and cook until soft, then add to the blender.

Step 6: Toast The Remaining Ingredients

Add the tallow or coconut oil to a pan and cook on a medium heat. Now add the raisins, peanuts, berries, cinnamon, cloves, garlic, onion, and cumin . Cook for around 6-8 minutes. Dig around to remove the whole cloves, allspice berries and cinnamon stick, then add the rest of the mixture to the blender and blend until smooth.

Step 7: Thicken The Sauce

Add the blended puree to a pan over a medium heat. Add the extra cup of chicken broth, along salt and the chopped chocolate! Keep stirring until the chocolate has melted and the sauce begins to thicken. Leave to simmer for around 10-15 minutes.

recipe modified from: https://justmexicanfood.com/authentic-oaxacan-mole-recipe/

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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.

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