Monday, May 2, 2016

Swedish Meatballs

I can't think of Swedish Meatballs without thinking of Ikea. This recipe is even better than Ikea's yummy, mouth-watering Swedish Meatballs.

This recipe is one the whole family will love. No one but you will know that the sauce is healthy. If members of your family are not big on zoodles, no worries, serve their's over rice or noodles with a dollop of sour cream. 

Swedish Meatballs

1 lb ground beef
1 large egg
1 tablespoon coconut flour
1-1/2 tablespoons nutritional yeast
1/4 cup minced onion
1 clove garlic, minced
1 tablespoon dried parsley
1 teaspoon coconut aminos
1/2 teaspoon oregano
1/2 teaspoon sea salt
1/8 teaspoon black pepper
pinch nutmeg
1 tablespoons avocado oil

For the Gravy:
1/4 cup clarified butter (ghee)
4 tablespoon arrowroot powder
4 cups beef broth
salt and pepper to taste
2 tablespoons chopped fresh parsley

In a large bowl, combine ground beef, egg, coconut flour, onion, garlic, dried parsley, coconut aminos, oregano, salt, pepper and nutmeg. Shape into 1-inch balls. Heat oil in a large skillet over medium heat. Add meatballs, in batches and cook until all sides are browned (about 5 minutes).
Remove to a plate.

To make gravy, melt clarified butter in the skillet.  Whisk in arrowroot powder, and stir for 1 minute. Gradually whisk in broth. Cook, whisking constantly, until slightly thickened. Stir in salt and pepper, to taste. Add meatballs, until heated through and sauce is thickened (8 minutes). Serve immediately over zoodles; garnish with parsley.




Thursday, April 28, 2016

Cabbage and Sausage


For Christmas, my mom gave me an Inspiralizer, which I fell in love with the first moment I used it.
The cabbage for this recipe was one of the first things I ever spiralized.
This is seriously my favorite whole30 meal. I could eat it everyday- with or without the egg, for breakfast, lunch, or dinner.
Reason I like it so much are:
1. It makes a lot (which means leftovers and no cooking tomorrow)
2. It's super inexpensive, and
3. It tastes amazing.
You can use either green or purple/red cabbage. Both work well, and taste great.

Cabbage and Sausage
(serves 6)

1 head cabbage
4 chicken sausage links, cut into coins
2 cloves garlic, minced
2 tbs avocado oil
1/2 tsp garlic powder
salt and pepper to taste

Heat oil in a large cast iron skillet. Shred cabbage into thin strips. Add to skillet.  Sprinkle with salt, pepper, and garlic powder. Stir and cover. Cook 3 minutes, stir and cook another 5 minutes. Stir in minced garlic and sausage. Cover and cook until the cabbage begins to brown and the sausage in warmed through (about 5 minutes).


Monday, April 25, 2016

Clean-Eating Broccoli Salad

The weather is warming up and with that comes picnics, family get-togethers, parties, and potlucks. This the perfect dish to take to all the above. The original recipe for this salad calls for peanuts and a dump truck full of sugar. To clean up this recipe, I've replaced the sugar with a little bit of pure maple syrup, and since I no longer eat legumes, I've found that raw sunflower seeds are the perfect substitute for peanuts. 

Clean-Eating Broccoli Salad

4 cups broccoli florets
1/2 cup raisins
2 heaping tablespoons sunflower seeds
4 pieces of bacon, cooked crispy and diced
2 scallions, diced
1 cup mayonnaise 
3 tablespoons pure maple syrup*

In a large bowl, combine broccoli florets, raisins, sunflower seeds, bacon, and scallions together. In a small bowl mix together the mayo and syrup to make a dressing. Pour dressing over broccoli mixture and toss to coat.

*substitute date paste for whole30


Thursday, April 21, 2016

"Meaty" Paleo Meatballs

Meatballs -AND I'm not talking about the movie, I'm talking about the tasty little ball of meat.
What I love about meatballs is how versatile they are. You can add them to spaghetti sauce, or a white sauce. You can smother them with BBQ sauce, or even eat them on top of a salad. 
 Because they are so multipurpose, I always keep a bag of meatballs in my freezer ready to go.
First, I cook up a big batch and let them cool completely on my counter.
 Then I flash freeze them. Once they're mostly frozen, I place them in a freezer bag in the freezer.
When I need a quick meal, I take however many I need out and warm them up for a few minutes in the microwave or add them straight to a sauce I'm have heating up on the stove. 
 "Meaty" Paleo Meatballs
Makes about 5 dozen

3 lbs ground beef 
3 large eggs
2 tablespoons coconut flour
1/4 cup nutritional yeast
3 cloves garlic, finely minced
1 heaping tablespoon dried parsely
1 tablespoon coconut aminos
1-1/2 teaspoons dried oregano
1-1/2 teaspoons sea salt
1/2 teaspoon black pepper

Combine all ingredients together in a large bowl.  Shape into 1 inch meatballs.  Place meatballs on baking sheet.  Bake at 375 degrees for 25-30 minutes or until thoroughly cooked.
Be careful not to overcook or the meatballs will be dry if you reheat them.


Monday, April 18, 2016

Spinach Egg Scramble


The hardest thing for me when I began my first Whole30 was what to eat for breakfast.  I am a cold cereal and milk person.  In fact, I still to this day sometimes crave a crunchy bowl of cereal drowned in creamy cold milk. Unfortunately, the lactose from the milk and the grain from the cereal do not agree with me, and let's not even talk about all that sugar -there's a ton!
So, Spinach Eggs became my go-to breakfast.  They're quick and easy and only require 3 main ingredients (2 if you want to leave out the sausage and go vegetarian)., and you can whip them up in less than 5 minutes.


Now let's talk about the health benefits of this dish. Did you know spinach ranks as one of the most nutrient-dense of all foods?  This dark, leafy vegetable is an excellent source of folate, antioxidant carotenoids and vitamins K, C, A, E and B-6. It’s also a good source of magnesium, riboflavin and potassium.  All sorts of good-for-you stuff!  Eggs are incredibly nutritious as well. They're also high on the satiety index, which means they will make you feel full longer -and that's a good thing.

This recipe yields 1 serving

Spinach Egg Scramble
1 tablespoon coconut oil
1/2 Aidell's Chicken Apple Sausage (optional)
2 eggs
salt and pepper to taste
1 cup spinach leaves, washed and dried

In a non-stick skillet, melt coconut oil.  Dice sausage into small bite-size pieces. Brown sausage pieces in oil over medium heat.  Once sausage is brown, crack in the eggs, and add the spinach. Stir everything together.  Continue stirring until spinach is wilted and eggs are fully cooked. Remove from heat.  Salt and pepper to taste.

https://docs.google.com/document/d/1eQzj4t3t59jOezL2ZBFMtiAP1KA3O_tM6724118XRoE/edit?usp=sharing


Thursday, April 14, 2016

Honey-Mustard Chicken


This is my healthified version of Outback Steakhouse's Alice Springs Chicken.
Basically it's grilled chicken smothered in bacon, cheddar cheese, and a honey mustard sauce.
I took out the cheese, and clean-up the sauce to make this dish whole30 and paleo approved.

I love this chicken.  My family loves this chicken. Enough Said!

Honey Mustard Bacon Chicken*

8 chicken tenderloins (boneless thighs would be yummy too)
4 pieces of bacon (sugar-free, nitrate-free)
2 tablespoon mayonnaise (I use homemade)

Sauce
1/4 cup prepared mustard
1/3 cup honey or date paste
1/2 teaspoon onion powder

Bake chicken or grill the chicken pieces until thoroughly cooked.  While the chicken is baking, cut each piece of bacon in half. Fry the bacon until crispy. Prepare the sauce by mixing the mayo, mustard, honey (or date paste), and onion powder together.  Once the chicken is done, top with half a piece of bacon, and a generous drizzle of sauce.

*If you eat dairy, you can top each piece of chicken with a thin layer of cheddar cheese, while it's still hot, then continue topping it with bacon and sauce.


Monday, April 11, 2016

Clarified Butter aka Ghee


If you're doing a Whole30 or you just want to eliminate dairy from your diet, or maybe you are lactose intolerant, you'll want to know how to make clarified butter.  
Clarified butter is butter from which all the milk solids have been removed.
Yes, you can buy it, most health stores sell it as ghee, but it's cheaper just to make it at home.  It can be substituted one to one for any butter called for in a recipe.  It also tastes really good by itself as a spread. It has higher smoke point than regular butter, which makes it really good for cooking, and it doesn't spoil as quickly.
This recipes yields 1-1/2 cups

Clarified Butter/Ghee
1 lb. good quality grass-fed butter
(the best you can afford)
Melt butter in a saucepan over low heat.   
 The butter will begin to bubble and get frothy on top.
Continue to let the butter bubble until the  froth dissolves, and the mixture becomes a clear golden yellow color
You will notice that most all of the milk solids have sunk to the bottom.
Remove the pan from heat and allow it to cool slightly (about 5 minutes).
Place a piece of cheesecloth over a pint mason jar.  I like to push it into the jar a little bit, like a bowl, and secure it with a rubber-band. Pour the butter through the cloth.  The cheesecloth will act as a strainer. The milk solids will stay on top and all the butterfat will go through into the jar.
(You can also use a coffee filter as a strainer.)
Allow it to cool.  Once the butter cools it will solidify into a creamy dairy-free butter that can be stored, covered, at room temperature for up to 6 months.