Author: Kimberly Roberto

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

Cauliflower “Rice”

Serves 4 –  Advanced and Core Plan

For those of you following the Advanced Plan or just trying to avoid grains, this is a terrific rice substitute.  Cauliflower wouldn’t be happy to be called a substitute because it stands on it’s own as a tasty satisfying dish on it’s own.

1 head cauliflower, chopped into florets
sea salt
black pepper
butter
grated parmesan cheese, optional
any combination of herbs, optional

Transfer the cauliflower to a blender and cover with filtered water.  (This is called wet-chopping.  It is best done with a Vita-Mix or other blender that drives the food downward).  Pulse the blender several times to get the desired consistency.  (It should look like thick rice).  It may take a few pulses.

Tranfer the cauliflower and water to a saucepan and boil to desired doneness.  It will still have more crunch than regular rice.  Be careful not to overcook the cauliflower.

Drain the cauliflower in a strainer and season with sea salt, pepper, butter, and parmesan cheese and herbs if desired.

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Kicked Up Kale

Serves 4 – Advanced and Core Plan

Kale is one of the healthiest foods on the planet and it is also very versitile.  This is yet another way to prepare kale that has so much texture and flavor.  It is portable, goes with anything, and is a great introduction for people who haven;t tried kale before.

1/2 bunch raw kale (washed, de-stemmed and patted dried)

1 tablespoon tahini
1 tablespoon water
1 tablespoon fresh lemon juice
1 tablespoon  liquid aminos or tamari
1 teaspoon minced garlic (1 -2 cloves of garlic)

Break kale into bite size pieces and place in a large bowl.
Puree all ingredients except kale in a blender or food processor.
Pour dressing over kale and massage into the kale with your hands really working the dressing into the kale.
Refrigerate for an hour or more for best results.  The kale will wilt a bit and the flavors will penetrate the kale better.  (Unfortunately, I usually can’t wait that long and eat it right away)

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Crispy Roasted Garlicky Chicken

Serves : 4

This is yet another way to prepare and present chicken breasts.  The flavors of the herb paste permeate the meat and makes for a great presentation.

3 large garlic cloves, pressed or finely chopped

1 teaspoon dried oregano
1/4 – 1/2 teaspoon dried hot red-pepper flakes
2 tablespoons extra-virgin olive oil
4 chicken breast halves (bone-in with skin)

Preheat oven to 500°F with oven rack in upper third.

Mash garlic into a paste with 1/2 teaspoon salt. Stir in oregano, red-pepper flakes, oil, 1/2 teaspoon salt, and 1/2 teaspoon pepper.

Cut a 2-inch-long slit, about 1 1/2 inches deep, in side of each breast half and spread 1/2 teaspoon garlic mixture into each pocket. Coat chicken with remaining garlic mixture.

Roast chicken, skin sides up, in a shallow baking pan until just cooked through, 20 to 25 minutes.

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Swedish Meatballs (Breadless)

This is a recipe that I remember all the way back to my kid years.  These are great for kids and for a crowd.  They are also a terrific make-ahead meal – the taste great reheated and even frozen for later use.  Make a double batch and freeze half.  (NOTE:  to freeze, line a large ziploc bag with parchment paper and place meatballs inside.  To re-heat, let thaw slightly and transfer to a skillet to reheat.  You can add additional organic stock if it is not “saucy” enough or to keep the meatballs from drying out.)

2 pounds grass fed ground beef
1 organic egg + 1 organic egg yolk
1/4 cup almond meal
1 teaspoon dried parsley
1/4 large onion, grated
1/2 tsp salt
1/8 tsp black pepper
1/8 tsp fresh ground nutmeg (hint:  keep them in the freezer and grate them with a microplane)

Mix all ingredients well and shape into 1″ balls.  Fry in batches (don’t crowd the pan) in a non-toxic skillet until almost cooked through.  After all batches are browned, transfer them all back into the skillet.  Add 1 cup (or more if desired) of organic chicken broth.   Finish cooking and serve warm.

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Basil-Walnut Egg Scramble

Eggs are a great breakfast option and have tremendous versatility.  This is a quick, easy recipe that packs a lot of taste.  The basil makes it fresh and unique.  The addition of the walnuts adds a nice crunch and extra good fats and protein.

2-3 organic eggs

handful fresh basil

handful walnuts

sea salt/black pepper to taste

optional:  dash of nutmeg

Heat a non-toxic skillet to medium heat.  Add a pat or two of organic butter  and drop all ingredients into the pan and scramble right in the pan.

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