Category: Core Plan

Spicy Tropical Dressing

Core Plan

This is a great warm weather salad dressing with a kick to it.  Feel free to use it as a sauce for chicken or fish as well.

1 tsp chili powder
1/2 tsp sea salt
1 cup fresh pineapple
2 tbsp fresh cilantro, chopped
1/2 orange squeezed for juice
4 tsp apple cider vinegar
1/2 tsp minced jalepeno pepper
2 sliver red onion
1 clove garlic, pressed or minced
1/4 cup extra virgin olive oil

Process all ingredients in a blender until well combined and then drizzle in olive oil at a lower speed.

Serving suggestion:  Serve over fresh greens (spinach, spring mix), red onions, pineapple chunks, organic bell peppers and add grilled chicken or salmon if desired.

Adapted from  Cooking Light July 2010

Kimberly RobertoLeave a comment

Boneless Buffalo Tenders (w/ Flourless Breading)

I love taking American favorites and upgrading them to a healthier version.  Typically these are fried in damaged oils (bad fats), loaded with refined flours, additives, and of course conventionally raised chicken.  This recipe actually has organic chicken, good fats, extra nutrients in the breading and nothing artificial!

2 packages organic chicken tenderloins
2 organic eggs
1/2 cup finely ground almond meal
1/4 cup coconut flour
sea salt
pepper
granulated garlic
hot sauce (check ingredients- no MSG, no sugar, no additives)
coconut oil (about 1/2 jar)

sprinkle chicken tenderloins with salt and pepper.  Dip into egg and then almond / coconut flour mixture.  For best results, refrigerate for about 15 minutes.

Meanwhile, heat coconut oil to medium/high heat in a non-teflon pan (stainless steel, cast iron or thermalon).  Gently place chicken tenders in the pan in batches, doing only 4-5 at a time.  Do not crowd the pan.  When brown around the edges, flip and brown the other side.  (Breading will be very fragile to be careful).  Transfer to a baking dish and bake at 350 degrees until no longer pink in the middle.

When done, they can be eaten plain or made into buffalo tenders.  Simply sprinkle with garlic powder and drizzle with hot sauce on both sides.

Here is the plain chicken finger version – great for kids or on a salad.

Kimberly RobertoLeave a comment

Grainless Pasta with Pesto

Most Americans love a big heaping plate of pasta.  When switching to the advanced plan, traditional pasta is out but this mock  veggie pasta is a great tasting alternative.  It even looks like pasta!

The trick is to use a spiral slicer like the one here.  It makes the zucchini come out looking just like spaghetti noodles.  If you don’t have a spiral slicer, you can just slice the zucchini very thin and cut into strips for more of a linguini look.

Serves 2

2 large organic zucchini (on the dirty dozen & GMO list)
1/4 cup extra virgin olive oil
3 tablespoons pesto sauce (check ingredients)
1/4 tsp crushed red pepper
1 chopped tomato
1 clove garlic, mashed

Spiral slice the zucchini and set aside.  Heat olive oil to medium heat (never high heat) and add the rest of the ingredients.  When warm, add the zucchini and heat through (do not overcook or the zucchini will break down.)

Kimberly RobertoLeave a comment

Shepard’s Pie

ADVANCED PLAN OR CORE PLAN

Serves 4

This version of shepard’s pie is made without the traditional starchy potatoes and uses mashed cauliflower instead.  It also contains grass fed beef, making it an ultra-healthy alternative to traditional shepard’s pie.  It tastes very close to the original.  It also makes for a great presentation.

1  head cauliflower
1/2 tsp minced garlic
2 tbsp organic butter
1/2 tsp salt
1/8 tsp freshly ground pepper
1 organic egg yolk

Steam cauliflower until soft then transer to a food processor or blender, puree the cauliflower with the garlic, butter, salt, pepper, and egg yolk.

1tbsp coconut oil or grapeseed oil
2 pounds grass fed ground beef
1 tsp sea salt
1/2 tsp freshly ground pepper
1 carrot, peeled and chopped
1/2 large onion, chopped
2 tbsp organic butter
1 tsp xanthan gum (thickener)
1 cup organic vegetable broth
1 tsp wheat free Tamari (soy sauce)
1/2 cup frozen peas (optional)

While the cauliflower is steaming, preheat a large skillet over medium high heat. Add oil to pan with beef.  Season meat with salt and pepper. and brown with carrot and onion until the meat is no longer pink.  In a separate saucepan cook butter and xanthan gum together combining well. Whisk in broth and tamari.  Thicken gravy about 1 minute. Add gravy to meat and vegetables. and stir in the peas.

NOTE:  For Advanced Plan, leave out carrots and peas

Preheat broiler to high. Put meat mixture into a rectangular or round baking dish and spread cauliflower over the meat as evenly as possible being careful not to let meat show through.   Broil 6 to 8 inches from the heat until potatoes are evenly browned.

Kimberly RobertoLeave a comment

Sweet & Savory Salad with Blackberry Vinaigrette

This is a great sweet salad.  The addition of the Advanced Plan approved fruit makes it a different, delicious treat.  This is a restaurant calibur salad that makes a great presentation.  Make if for a crowd.

 

Makes 4 servings

6 cups Organic mixed greens
2 cups Organic spinach
1 cup walnuts, whole or coarsely chopped
4 Handfuls Blackberries (for garnish)
1-2 Granny Smith Apples
Organic Roasted Turkey or Wild Caught Smoked Salmon
1/2 cup organic gorgonzola cheese, optional
1 avocado, sliced, optional

Blackberry Vinaigrette

1 tablespoon grapeseed or coconut oil
1 tablespoon grated onion or shallots
1 small clove garlic, minced or pressed
1 pint blackberries
1/2 cup apple cider vinegar
2 tablespoons balsamic vinegar
1/2 teaspoon spoonable stevia
1/2 teaspoon sea salt
1/4 teaspoon ground black pepper
1/2 cup olive oil

In a non-toxic (non-teflon) skillet, heat the coconut oil over med-high heat.  Add the onions and garlic and cook for about a minute.  Add the blackberries and let break down (about 1-2 min).  Pour in the vinegars and stir to combine.

Transfer mixture to a blender or food processor and add the stevia, salt, and pepper.  Blend until smooth and add the olive oil slowly with blender or food processor.  If you want to remove all seeds, strain through a mesh strainer.

Place the greens on a plate.  Put remaining ingredients as desired and drizzle with dressing.  For a nice presentation, put apples, blackberries, walnuts, and turkey in sections around the edges of the greens.

Kimberly RobertoLeave a comment

Oven Baked Teriyaki Wings

Everyone loves chicken wings as an appetizer, a snack, or to feed a crowd.  Most restaurant wings are fried in damaged oils and therefore can be far from nutritious.  This recipe was very easy to make

1/2 cup unsalted butter
2 teaspoons spoonable stevia
1/2 cup red wine (optional)
1/2 cup liquid aminos or organic tamari
1/4 cup fresh lemon juice
2 teaspoons Dijon mustard
1/8 – 1/4 cup  hot sauce (adjust to your taste)
4-5 pounds organic chicken wings (tips cut then separated into “drumstick” and “wing”)
2 teaspoons sea salt
1/4 teaspoon black pepper
2 teaspoons garlic powder

Preheat oven to 350° F.

Melt butter in a small-medium saucepan over medium heat.  Add the stevia, wine, tamari, lemon juice, Dijon mustard, hot sauce, salt ,pepper, and garlic powder and mix.  In a large bowl, mix the chicken wings with the sauce

Arrange chicken wings on a large baking sheet lined with parchment paper.

Bake wings at 350° F for 35-40 minutes or until chicken is done. For even more tender wings with a further reduced sauce, reduce heat to 250° F and continue cooking for 3-4 hours, flipping about every 30 minutes.

Kimberly RobertoLeave a comment