Author: Kimberly Roberto

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

Buffalo Chicken Wraps

Advanced & Core Plan

Serves 8-10

This is a great appetizer that tastes like a chicken wing but without being fried in damaged oils and with the added bonus of the ultra-healthy cabbage.  If your family likes buffalo chicken wings, they will love this recipe.  Make it for a party, while watching sports, or pack them in a lunchbox.

 
2-3 organic chicken breasts, poached and shredded (for a shortcut, you can use canned organic chicken)
1/4 head green cabbage, sliced very thin or shredded
Hot sauce (buffalo wing sauce) to taste (check ingredients)
1-2 tsp coconut oil
4 Coconut Wraps (Pure Wraps – http://improveat.com/howwherewhen.php)  OR small bibb lettuce leaves

Heat coconut oil in a non-toxic skillet.  Add cabbage and sautee until soft.  Add chicken and enough hot sauce to fully coat the mixture.

Take coconut wraps and cut them in fourths or small lettuce leaves and fill them with a tablespoon or two of the chicken mixture.

If using the coconut wraps, wrap and put seam side down in a baking dish and bake for about 5 minutes in a 350 degree oven (watch them because the wraps can burn easily).  If using lettuce, just place them in a dish with the open side up (like a taco).

Kimberly Roberto1 Comment

Coconut Crusted Fish

This recipe is terrific and so incredibly simple.  You can start with frozen wild caught fish fillets.  Because they defrost so quickly, you can still have this dish on the table in a snap.  I love this fish served with Ginger Braised Bok Choy.

1/4 cup homemade mayonnaise or vegenaise
1/4 cup brown mustard
1/2 cup almond flour
1/4 cup shredded coconut
1 teaspoon sea salt
dash cayenne pepper
1 pound wild caught cod or halibut fillets

Preheat oven to 375 degrees F. Lightly rub a medium baking dish with butter.
In a small bowl, blend mayonnaise and brown mustard. In another shallow dish mix almond flour, shredded coconut, salt, and cayenne pepper.
Dip fish in the mayonnaise mixture, then in the coconut flake mixture. Arrange coated fish fillets in the prepared baking dish.
Bake 20 minutes in the preheated oven or until fish is easily flaked with a fork.

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Ginger Braised Bok Choy

Advanced & Core Plan

Serves 4

Simple, simple, simple but packed with flavor and nutrients.  Bok Choy is arguably one of the healthiest vegetables on the planet.  Therefore, it should be eaten often.  While it is hard to “mess up” bok choy, this is a fail-proof dish that is great with just about anything.

NOTE:  Keep ginger in the freezer and pop it out for grating.  It will last for months in the freezer and you don’t have to worry about forgetting it at the store.

1 bunch bok choy or 2-3 bunches baby bok choy

1 tablespoon coconut oil

1 tablespoon grated fresh ginger (use a microplane for best results)

1/2 teaspoon sea salt and black pepper to taste

Wash bok choy and cut of the hard end and discard.  Slice the remaining stalks and leaves into 1″ strips.  Heat oil in a skillet, add bok choy, ginger, salt and pepper and sautee until tender and wilted.

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Crustless Broccoli Quiche

Advanced & Core Plan

Serves 4

This is a crustless quiche recipe that is great for breakfast, lunch, or dinner.  There is something about the flavors of broccoli with eggs that is just amazing.  With these typically “on hand” ingredients, you can feed unexpected visitors or pull together a meal on the fly.

1 tablespoon extra virgin olive oil
1/2 large onion, diced
2 cups broccoli florets, cut into pieces
4 large organic eggs
1 cup organic milk (full fat, preferably raw)
1/3 cup freshly grated raw, organic cheddar cheese (Beyond Organic Raw Cheddar is terrific)
1/2 teaspoon sea salt
Freshly ground black pepper
1/2 teaspoon dried oregano
1/4 cup almond flour
Dash of cayenne pepper, optional

Preheat oven to 350°F. Butter a 9″ round baking dish.

In a large skillet, heat oil over medium heat. Add onion and cook, stirring frequently, until softened, about three minutes. Add broccoli and cook about five minutes or until just tender. Transfer vegetables to prepared pan.

In a large bowl, beat together eggs, milk, cheese, salt, pepper, cayenne pepper if desired and oregano. Whisk in almond flour. Pour egg mixture evenly over vegetables. Bake until set, about 35 minutes. Cool about 10 minutes before serving.

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