Caribbean Chicken

This is a recipe that you will be sure to make often because it uses common ingredients. It is hard to believe something so good is so easy.

2 Tablespoon Olive Oil
Coarse Salt and Freshly Ground Pepper
1 Small Onion, Finely Chopped
2 Cloves Garlic, Finely Chopped
1⁄2 Cup Coconut Milk
1 Can (14 ounces) Crushed Tomatoes
2 Pinch Ground Cinnamon
4 Boneless Chicken Breast Halves, Cut into Chunks 2 Tablespoons Curry Powder
Cilantro Leaves, Coarsely Chopped, for Garnish

Heat oil in a large skillet over medium-high heat. Add onions and garlic and cook, stirring, until golden brown. Add tomatoes, chicken, and sprinkle curry powder; season with salt and pepper. Reduce heat to low, and cook, stirring, until mixture has thickened and chicken is cooked through, 15 to 25 minutes. Add coconut milk and stir until well combined; cook 5 minutes more. Sprinkle with cinnamon. Garnish with cilantro and serve immediately.

Endless Chicken Salad

This recipe is so versatile and will get you compliments every time you make it.

4 Chicken Breasts, Cooked and Shredded or Chopped
1⁄2 – 2⁄3 Cup Avocado Mayonnaise (Store Bought – Check Ingredients)
2 Teaspoons Fresh Lemon Juice

Choose Your Favorites:

Core Plan Add-Ins:
Shredded Carrots
Chopped Apples
Chopped Grapes
Dried Cranberries
Raisins
Mustard

Core and Advanced Add-Ins:
Curry Powder
Gomasio
Chopped Celery
Chopped Pickles
Raw Pecans, Chopped
Raw Walnuts, Chopped
Raw Almonds, Sliced or Slivered

Mix any of the above ingredients with the chicken, mayonnaise and lemon juice.

Grass-fed Beef Meatloaf

Meatloaf is a low-effort/high reward meal.  It is affordable, tasty, easy, and a crowd favorite.   I have replaced the typical breadcrumbs with almond flour and the result is just as amazing as it’s less-healthy counterpart.

It is amazing served with mashed cauliflower, roasted tomatoes.  Also pictured here is a slice of grilled halloumi cheese (Greek sheep’s milk cheese).

Grass Fed Beef Meatloaf – shown here with mashed cauliflower, roasted tomatoes, and grilled Halloumi cheese.

2 pounds grass-fed ground beef
2 tablespoons coconut oil
1 small onion, minced
2 garlic cloves, minced
2 organic eggs
1/3 cup almond flour
3 tablespoons sugarless ketchup (I use Primal Kitchen) or make your own (see below)
2 teaspoons Dijon mustard
1 teaspoon sea salt
1 teaspoon Italian seasoning 
1/8 teaspoon black pepper
2 teaspoons chopped fresh parsley or 1/2 teaspoon dried parsley

Preheat your oven to 375 degrees.  In a non-toxic skillet, sauté the onions in the coconut oil until soft then add the garlic and heat for a minute more.  In a large bowl, combine the beef, eggs, almond flour, 3 tablespoons ketchup, cooked onion/garlic, salt, mustard, Italian seasoning, and black pepper. Mix with your hands until combined (be sure not to overmix as it will make the meat tough). Transfer the meat mixture to a 9 x 5 loaf pan and bake for 20 minutes. After 20 minutes, remove and spread another 1/3 cup ketchup over the top of the loaf and continue baking for 40-45 more minutes until center is cooked. Allow the loaf to rest for 10 minutes or so before slicing and serving.
To make your own ketchup:

6 ounces organic tomato paste
2-3 tablespoons water
2 tablespoons raw apple cider vinegar
1/2 teaspoon paprika
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon sea salt
For some extra sweetness, add 2-3 soaked dates (core plan only)

Add everything to a high powered blender or food processor and mix thoroughly.

InstantPot Chicken Pho Soup

This is a fantastic recipe that is simple but full of flavor.  The rich stock with the contrast of fresh veggies and egg is amazing.

Advanced & Core Plan

Servings 8-10

1 tablespoon of sesame oil
1 teaspoon of freshly grated ginger
3 cloves of garlic, minced
8 oz fresh mushrooms, sliced
1 small head bok choy, chopped
1 whole 3-4 pound organic, free range chicken, giblets removed
2 tablespoons of coconut aminos (or liquid aminos)
2  cups of grass-fed beef broth
6 cups filtered water
2 teaspoons sea salt
1/2 teaspoon freshly ground pepper
1 package mung bean noodles (bean threads)
1 large organic carrot peeled and grated
1 cup of thinly sliced organic baby spinach
Add ins:
Soft Boiled Egg
Sesame Seeds for garnish

For soft boiled eggs:
Place trivet in Instant Pot and add 1/2 cup of water.
Place four eggs in Instant Pot, lock lid and set on sealing.
Using Manual setting, set to High Pressure for 3 minutes.
When done, Quick Release pressure and remove eggs and place in ice water until cooled.
For the soup:
Set Instant Pot to Saute. Heat sesame oil, garlic and ginger and cook for 1-2 minutes.
Add sliced mushrooms and bok choy and sautee for another 2 minutes.  Add grass-fed beef broth, water, aminos, 2 teaspoons sea salt, freshly ground pepper and chicken to the pot.
Turn off Saute function, lock Instant Pot lid in place, Set to soup/broth and make sure pressure valve is set to sealing Cook at High Pressure for 20 minutes.
Instant Pot will take 15-20 minutes to come to pressure, then will start the 20 minutes of cooking.
Do a Quick Release and carefully open Instant Pot.
Remove whole chicken and set aside to shred and add back i to the soup.
Turn Instant Pot back to Saute function and let chicken broth come to a boil.
Stir in the mung bean noodles and let sit for about 5 minutes.
Shred chicken into pieces and add back into the soup.  Discarding bones and skin or save to make more stock.
Ladle into bowls and add carrots, spinach sesame seeds and halved eggs.

recipe modified from https://www.number-2-pencil.com

Jerk Seasoning / Jerk Chicken

After traveling to Jamaica and tasting the local jerk chicken I was determined to recreate it in my own kitchen.  My whole family likes “spicy” so we crank up the spice.  You can adjust the seasonings to your taste.  Smoking the chicken makes it even more flavorful.  It makes for wonderful leftovers you can use for salads, for making jerk chicken salad, or just on its own in a lunchbox.  This recipe is so delicious it is a staple in our house.

Jerk Seasoning

tablespoons thyme
1 tablespoon rosemary (ground)
1tablespoons sea salt
teaspoon onion powder
teaspoon ground black pepper
2  teaspoons cinnamon
34  teaspoon ground nutmeg
tablespoon allspice
tablespoon ground ginger 
3teaspoon garlic powder
34  teaspoon paprika
teaspoons ground scotch bonnet or habanero pepper powder (adjust to taste)  
12 bay leaves (finely crumbled)

Mix all spices well.  Use on chicken, to make jerk mayonnaise, on sliced sweet potatoes for jerk sweet potato fries, on zucchini/summer squash, or mixed in grass-fed beef meatloaf.

Jerk Chicken

(Pictured:  smoked jerk chicken with smoked broccoli (in the smoker for 40 minutes at 250 degrees) and riced cauliflower with coconut milk and lime zest)

2 lbs organic chicken thighs

Rub chicken with avocado oil then rub in spice mixture.  Let sit in the refrigerator for at least 30 minutes to 2 hours.

Oven:  Put chicken on parchment lined baking sheet and cook at 375 degrees for about 30 minutes depending on the size of the chicken thighs.

Smoker:  Smoke for 2 hours (longer if bone-in) at 250 degrees or until chicken is done.

 

 

Healthy Pasta-less Potstickers

Advanced & Core Plan
Keto
Paleo

Makes 12-15 potstickers

These little guys hit the mark in trying to duplicate a potsticker.  The cabbage leaves were the perfect substitute for the typical wonton wrappers.  You can be creative with the spices and filling ingredients and even the dipping sauce.  Even my picky eaters who do not like cabbage at home loved them!  They are a bit more work than most of my recipes but so worth it.  Make extra and freeze them or have lots of leftovers.


1 lb free range ground chicken (if you can’t find ground free range chicken, simply cut organic chicken breasts into chunks (works best if you freeze the chunks for 20 min or so) then put in small batches into a food processor)
1/2 small onion
1 inch fresh ginger, microplaned
1 small green onion, chopped
small handful cilantro or 1/4 teaspoon dried cilantro
2 tablespoons coconut aminos (or liquid aminos)
1/4 teaspoon Chinese 5 spice powder
1/2 shredded carrot (core plan only)
1 tablespoon sesame oil
dash sea salt (to taste)
dash cayenne pepper (to taste)
Coconut oil

10 or so cabbage leaves (cut the core out then carefully remove the leaves, trying to keep them in tact)

Boil a large pot of water and add 1 teaspoon salt. Boil cabbage leaves until tender, about 6 minutes. Drain. Cut the large leaves in half, cutting away hard spine of the cabbage.

Mix the ground chicken, onion, ginger, green onion, cilantro, coconut aminos, 5 spice powder, carrot, sesame oil, salt and cayenne. Mix well.

Stuff the cabbage leaves with the chicken filling and roll tightly, If possible, tuck in the ends. Steam for 15 minutes or until chicken is done.

Heat 1 tablespoon of coconut oil in a skillet. Add the dumplings in small batches and fry until golden brown. Turn and brown the other side.

Sauce

1 tablespoon organic peanut butter or cashew butter
1 tablespoon sriracha sauce or red chili paste (check ingredients)
1 teaspoon sesame oil
1 clove garlic, diced
1/4 cup coconut aminos or liquid aminos
1/2 teaspoon rice wine vinegar
Juice of 1/2 lime

Mix everything together and use for dipping.