Kung Pao Chicken

This is a popular dish that is usually loaded with unhealthy oils and sugar but this healthier version is just as spicy and delicious. You can serve it with any stir fried vegetables you like and over cauliflower rice or mung bean noodles to keep it Advanced Plan.

Sauce

  • 1/2 cup free range chicken broth or water
  • 1/4 cup liquid aminos
  • 2 cloves garlic, minced
  • 1 teaspoon sesame oil
  • 1 teaspoon rice vinegar
  • 1 teaspoon chili garlic sauce (check ingredients)
  • 1/2 teaspoon ginger, microplanes
  • 1 tablespoon monk fruit or erythritol sweetener 

Chicken Stir Fry

  • 2 tablespoons coconut oil for stir frying 
  • 1 1/2 pounds free range, organic chicken thigh meat, cut into 1 inch pieces
  • 1 bell pepper, diced
  • 1/2 onion, diced
  • 3 dried thai red chiles
  • 1/4 cup peanuts or cashews

Whisk the sauce ingredients together in a small bowl, and set it aside.

Heat coconut oil in a large non-toxic skillet or griddle to medium/high heat. Add the chicken, and let cook for about 3 minutes on each side until browned.

Add the bell pepper, onion, peanuts and dried Thai chiles in with the chicken and cook for a few more minutes until the chicken is cooked through and the bell peppers and onions are slightly tender. Pour in the sauce and stir together.   Simmer for a few minutes to let the sauce caramelize and thicken.

Stir fry any other veggies you like to serve with the Kung Pao Chicken

Remove from heat and serve on top of mung bean noodles or cauliflower rice if desired.

Moroccan Kefta

This is an easy, flavorful dish that is popular street food in Morocco.  Served with spicy harissa, it is a unique dish that can be served with almost any side.  You can also form the meat around skewers for a kebab-type option.

  • 1/2 lb grass fed ground beef
  • 1/2 lb ground lamb
  • Juice of 1/2 lemon
  • 1 small onion, quartered
  • 2 cloves garlic, peeled
  • 8 pitted green olives
  • 1/4 cup chopped fresh cilantro or parsley
  • 1 tablespoon ground cumin
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon freshly ground pepper
  • Harissa,  for serving (check label)

Place beef, lamb and lemon juice in a large bowl. Combine (don’t over mix). Marinate in the refrigerator for 30 min to 1 hour.

Place onion, garlic and olives in a food processor and pulse until coarsely chopped. Add to the marinated meat along with parsley, salt and pepper. Gently combine until evenly incorporated.

Oven option: Preheat broiler with rack at upper third of oven. Line a large rimmed baking sheet with parchment and set a wire rack on it.Using about 3 tablespoons of the meat mixture for each, form 12 thin patties, about 1/4 inch thick. Place on the wire rack. Broil the patties until brown and cooked through, about 8 to 10 minutes.

Grill option:  preheat grill and heat to high.  Grill patties about 3-4 min per side.  

Serve with harissa, if desired.  This is the brand I use. https://amzn.to/3r5k85l 

Chickpea, Avocado & Feta Salad – Cooking Video

This is an easy, healthy, protein and healthy fat packed recipe. It can be used as a main dish or as a side.

Ingredients:

2 cups chickpeas (cooked, drained and rinsed) or canned

1/2 cucumber, diced

4 stalks green onion, chopped or 1/4 cup red onion, chopped

1/4 cup fresh parsley or 1 tablespoon dried parsley

1 lime, juiced

1/4 cup organic feta cheese, crumbled

1 avocado, diced

1 1/2 tablespoons Extra Virgin Olive Oil

Sea Salt and Black Pepper to taste

Directions:

Combine all ingredients together in a mixing bowl. If you are making it ahead, don’t add the avocado until ready to serve.

Asian Style Beef & Noodles

This is a restaurant inspired dish that is as beautiful as it is tasty and nutritious. It can be eaten hot or cold so can be great to take to lunch the next day.

For the grass-fed steak:

¼ cup toasted sesame oil

3 tablespoons liquid aminos

1 teaspoon fish sauce

2 inches ginger, peeled and grated

3 large cloves garlic, grated or pasted

1 tablespoon chili paste (sambal olek)

2 pounds grass-fed skirt steak

For the Sauce:

1 package of mung bean (glass) noodles

1 tablespoon chili paste (Sambal Olek)

2 tablespoons rice wine vinegar

2 tablespoons toasted sesame oil

2 tablespoons smooth almond or peanut butter

2 tablespoons sesame seeds, preferably toasted 

3 cloves garlic, grated or finely chopped

2 inches ginger root, peeled and grated

For the Veggies:

Steam broccoli, bok choy, celery, onions, or any combination.  

Top with:

½ cup dry-roasted peanuts, finely chopped or more sesame seeds

½ seedless cucumber, cut into matchsticks

Optional:  grilled green onions

Whisk up marinade ingredients, add steak and refrigerate at least 30 minutes or overnight.  For a very tender steak, use a Jaccard tenderizing tool before marinating the steaks.  (You can order one here:  https://amzn.to/38bx6WK)

Heat cast-iron griddle or skillet, or outdoor grill to medium-high. Cook the steaks about 4 minutes on each side or until crispy at edges and caramelized. Let stand a few minutes then slice against the grain.

Cook the mung bean noodles.  Bring a pot of water to a boil and remove from heat.  Add the noodles and let sit in the hot water for 5 minutes then drain.  

Whisk the sauce ingredients together.  

Put noodles in a bowl and stir in the desired amount of sauce.  Assemble the rest of the ingredients on top.  

Chicken Shawarma

Core & Advanced Plan

Serves 4

This is an amazing middle eastern dish that has just the right amount of spice and heat.  The combination of spices on the chicken along with the cool, tanginess of the sauce and crunch of the lettuce is amazing.  It is typically served on flatbread but for this recipe, I replaced it with grain-free tortillas or lettuce leaves.

You can use a skillet (preferably cast iron) for indoor cooking or a grill or griddle for outdoor cooking.  I find my Blackstone griddle to produce the best results.

2 lbs free range, organic chicken thigh fillets , skinless and boneless

Marinade

1 large garlic clove , minced
1 tablespoon ground cumin
1 tablespoon ground cardamon
1 tablespoon ground coriander or curry powder
1 tablespoon ground cayenne pepper
2 teaspoons paprika (preferably smoked)
2 teaspoons sea salt
1/8 teaspoon Black pepper
Juice of 1 lemon
3 tbsp avocado oil

Sauce

1 cup organic sour cream or greek yogurt
1 clove garlic , minced
1 teaspoon cumin
Splash of lemon juice
Salt and pepper to taste

Serve with

6 grain free tortillas (Siete or Mikey’s Brand)
Organic lettuce, shredded or used as a pita
Tomato slices

Combine the marinade ingredients in a large ziplock bag (or bowl). Add the chicken and make sure each piece is coated very well. Marinate for a few hours to overnight.

Combine the sauce ingredients in a bowl and mix. Cover and put in the fridge until ready to serve.

Heat grill or pan on medium high. Place chicken on the grill and cook the first side for 4 to 5 minutes until it starts to brown and caramelize, then turn and cook the other side for 3 to 4 minutes.

Remove chicken from the grill and cover loosely with foil. Set aside to rest for 5 minutes then slice or cut into chunks.  Pour any juices that remain over top of the chicken.

Put some of the sauce on the tortilla or lettuce then add the chicken and tomatoes.  Enjoy.

Grass Fed Ribeye Roast – Prime Rib

Advanced Plan

Serves 3-4

This is a fabulous, exclusive restaurant-style dish.  It is much simpler than it looks and is perfect for a holiday feast.

 

 

 

 

 

 

4-5 lb grass fed standing rib roast
1 onion, quartered
1 head garlic, sliced in half
3-4 sprigs fresh thyme
3-4 sprigs fresh rosemary

Herb Butter Rub

1 stick grass fed butter
4 cloves garlic, minced
1 teaspoon chopped parsley
2 teaspoons chopped thyme
2 teaspoons chopped rosemary
2 teaspoons sea salt
1 teaspoon black pepper

Red Wine Sauce

Drippings and vegetables from roast
1 cup grass fed beef stock or free range chicken stock
2 cups red wine
1 tablespoon arrowroot powder

Take the roast out of the refrigerator about 2 hours before you are ready to cook it to bring it to room temperature.

Preheat oven to 450 degrees.

Mix the Herb Butter Rub ingredients together in a small bowl.

Place the onions, halved garlic, and herb sprigs in the bottom of a glass baking dish.

Rub the Herb Butter mixture on the back side of the roast (bone side).  Flip it over and place on top of vegetables in roasting pan.  Rub the rest of the mixture over the top and sides of the roast.    The temperature will raise about 5-7 degrees as it sits.

Place in the oven and roast for 20 minutes in the 450 degree oven.  When timer goes off, turn oven heat down to 250 degrees.  Roast for another 1.5 to 2 hours.  (see below for internal temperatures)

  • Rare – 120°F. Remove from oven when it is 115°F.
  • Medium rare – 125°F. Remove from oven when it is 118°F.  (IDEAL TEMPERATURE)
  • Medium – 130°F. Remove from oven at 125°F.
  • Medium well done –  135°F. Remove from oven at 127°F.

Take the roast out of the roasting pan and put on a cutting board and cover and let sit for 30 minutes (the roast will continue to cook)

To make the wine sauce, transfer everything from the roasting pan to a saucepan and add the wine and broth.  When slightly heated, add a spoonful of the liquid to the arrowroot powder in a small bowl and mix.  Then add it to the saucepan (this will prevent lumping). Cook until reduced to the desired consistency.