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Egg and Spinach Stuffed Sweet Potato

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Did I mention we love sweet potatoes? Ohhh… That’s right. I’m a broken record now! LOL! Gah! We just can’t get enough of them!

This is one of Mo’s favorite Breakfast “inventions…” As part of our meal prep each week, I bake 4-5 sweet potatoes, let them cool, place them in a large tupperware and then into the fridge for easy breakfasts or lunches throughout the week!

Yes, you could use a microwave to reheat – BUT – if you have access to an oven, turn it to the broil setting and then place a piece of parchment paper onto a baking sheet. Get a pre-baked potato out of the fridge, slice it down the middle without cutting all the way through, place it on the parchment paper lined pan cut side up and then under the broiler for 5-7 minutes. It crisps up the skin a little and heats the potato through… It is DE-lish! And then, make this recipe to stuff the potato with! It’s the perfect breakfast or lunch… Or dinner for that matter!

Hope this makes life a little easier and allows you to eat clean when you’re in a hurry!

Egg and Spinach Stuffed Sweet Potato

Serves 1

Ingredients:

  • 3 whole cage-free eggs
  • 1-2 large handfuls spinach*
  • 1 tsp coconut oil
  • 1 clove garlic, minced
  • 1 medium/large sweet potato, baked*
  • pinch of cayenne pepper
  • 2 pinches ground turmeric
  • 1/8 tsp ground cumin
  • 1/8 tsp ground coriander
  • sea salt and black pepper, to taste
  • crumbled goat cheese, shredded raw manchego, pecorino or parmesan (optional)

Directions:

  • Take the sweet potato out of the fridge, slice down the middle, but not all t he way through and fluff with a fork – place on a parchment lined baking sheet and under the broiler of your oven for 7-8 minutes or if you do not have access to an oven, place the potato on a glass plate (not plastic please) and into the microwave for 60 seconds.
  • While the sweet potato warms up, place the coconut oil into a small skillet over medium heat. Add garlic and sauté for 1 minute, stirring a few times to keep garlic from burning.
  • Add spinach (or greens of choice) and sauté until greens begins to wilt.
  • As the greens are sautéing mix eggs and spices in a bowl and whisk with a fork or whisk until the eggs are completely yellow and you see no more of the whites. Add eggs to the greens and cook to your liking.
  • Once the eggs are done place into the sweet potato, top with cheese or nutritional yeast (if using) and serve.

Notes:

  • Feel free to use any greens you’d like – kale, swiss chard, arugula, etc.
  • I suggest baking a few sweet potatoes at a time at the beginning or middle of the week to have prepped for this recipe or others. Simply line a baking sheet with parchment paper and place a washed sweet potato or a few on top. Place in the top or middle rack of your oven on 425 degrees F for 60-80 minutes – until softened or easily pierced with a fork.

 

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  1. Take the sweet potato out of the fridge, slice down the middle, but not all t he way through and fluff with a fork – place on a parchment lined baking sheet and under the broiler of your oven for 7-8 minutes or if you do not have access to an oven, place the potato on a glass plate (not plastic please) and into the microwave for 60 seconds.
  2. While the sweet potato warms up, place the coconut oil into a small skillet over medium heat. Add garlic and sauté for 1 minute, stirring a few times to keep garlic from burning.
  3. Add spinach (or greens of choice) and sauté until greens begins to wilt.
  4. As the greens are sautéing mix eggs and spices in a bowl and whisk with a fork or whisk until the eggs are completely yellow and you see no more of the whites. Add eggs to the greens and cook to your liking.
  5. Once the eggs are done place into the sweet potato, top with cheese or nutritional yeast (if using) and serve.
Recipe Notes

Feel free to use any greens you’d like – kale, swiss chard, arugula, etc.
I suggest baking a few sweet potatoes at a time at the beginning or middle of the week to have prepped for this recipe or others. Simply line a baking sheet with parchment paper and place a washed sweet potato or a few on top. Place in the top or middle rack of your oven on 425 degrees F for 60-80 minutes – until softened or easily pierced with a fork.

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Nourishing Paleo Chicken Soup

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I have such a vivid memory of my Grandmothers Chicken Soup. I can literally taste it as I type this… Chicken soup is nostalgic for many of us, for the same reasons, I would guess.

This is my take on a very clean, easy to make chicken soup. This will nourish you in the fall and winter months when you need something to warm you up and is also one of the best things you can put in your body when you are sick.

Bone Broth from a high quality source – i.e. free range chicken or grass finished beef – is one of the most nutrient-dense foods you can put in your body. This is one of the reasons we are so in love with Ancient Nutrition Bone Broth Protein Powder – especially in the warmer months when drinking a hot broth doesn’t sound too appealing. We try to get a scoop of the protein powder in every day! But in the colder months, when immune function is lower for all of us, we try to get in actual bone broth in addition to the protein powder, on a daily basis.

A few notes on my recipe —

If you have the time to simmer the soup longer – i.e. an hour or so – that would make it even better!

When I say “bring  to a boil” – I mean a quick boil, not a rolling boil – so, watch it and right when it starts to boil, turn it to simmer. High heat is never ideal, but sometimes a must, so I want to mitigate that as much as possible.

Celery tops – I suggest you buy 1 bunch of celery and only use 3 stems to chop up and put into the soup, as called for in the recipe – but chop off all of the leafy tops of the bunch of celery and use those to add more flavor! They are not a must, if you prefer to use pre-chopped celery, but they really add a lot of flavor!

Parmesan rinds – so many chicken soups call for soy and/or fish sauce to add that “umami” and depth of flavor. I really try to stay away from those as much as possible. You could substitute the soy with coconut aminos… But, honestly? The cheese rinds add this robust flavor to the broth. As always, I suggest you try to find rinds that have come from an unpasteurized cheese. And you don’t HAVE to use parmesan rinds – use the rind from a manchego or any other cheese you like. If you avoid cow milk – try a sheep milk or goat milk rind. Most stores will sell these rinds in their cheese section, already bundled up in 4-6oz portions.

Last but not least – the chicken. I was raised on white meat only. We NEVER ate dark meat. So, today, I reallt don’t enjoy the flavor of it. Just never developed a liking. That said, I used chicken breast for this recipe. But, feel free to substitute with chicken thighs or legs or perhaps do one breast and one or two thighs… Whatever you prefer. Just be aware that the dark meat will cook a little faster so you’ll need to adjust my suggested cooking times.

I hope you enjoy this as much as we do and that it warms you up when you need it!

Nourishing Paleo Chicken Soup

Serves 6-8

Ingredients:

  • 2lbs bone in, skin off chicken breasts
  • 8 cups filtered water
  • 4 cups chicken bone broth
  • 1 thumb fresh ginger or 1/8 tsp ground ginger
  • 1 thumb fresh turmeric or 1/8 tsp turmeric powder
  • 2 cloves garlic, smashed and peeled
  • 6oz parmesan rinds
  • 3 sticks celery, thinly sliced + celery tops, whole
  • 1, 10oz bag shredded carrots
  • 7-8 shitake mushrooms, stem removed and sliced
  • 2 cups cauliflower rice
  • 1/8 tsp cayenne pepper
  • sea salt and black pepper, to taste
  • ½ bunch fresh cilantro or parsley, for garnish
  • fresh chives, for garnish
  • 1 avocado, for garnish

Directions:

  • Fill a large stockpot with water. Add the chicken, ginger, turmeric, garlic, celery tops, cheese rinds and good pinch of sea salt and bring to a boil. Reduce heat and simmer for about 20-30 minutes or until chicken is fully cooked through – a meat thermometer reads 160 degrees – start checking at 20 minutes.
  • Using tongs, remove the chicken, celery tops, ginger and turmeric (if using fresh) – set aside on a paper-towel-lined plate. ***While the chicken is cooking, you can prep the vegetables.
  • In the same stockpot, add the broth, carrots, celery and mushrooms and bring to a boil, then reduce heat to simmer and cook, covered, for about 10 minutes.
  • While the broth and vegetables are cooking, shred the chicken.
  • Once the vegetables and broth have simmered for 10 minutes, add the chicken and cauliflower rice to the pot with another good pinch of sea salt and black pepper, to taste and cayenne pepper.
  • Bring the soup to a boil, and then lower the heat and simmer, covered, for 10 more minutes. Adjust seasonings, to taste.
  • Remove the parmesan rinds with a slotted spoon and discard.
  • Serve, topped with cilantro, chives and avocado, if desired.
  • Store in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

 

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Easy Slow Cooker Pot Roast with Mushrooms and Thyme

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I grew up on pot roast. I feel like the appropriate question here would be, “Who didn’t?” No judgement if your answer is, “Me!” But what that means is – you REALLY need to make this recipe!

Pot roast is the quintessential American dinner. I always think of “Sunday dinner” when I think of Pot Roast. Probably because that’s when my mom always made it.

Can be honest? And by honest, I mean completely transparent? I used to douse mine in ketchup. ALLLL the ketchup. I might have even given myself a little ramekin of ketchup when I made this for Mo and I. Hey! I said transparent! 🙂 But I DID try it without ketchup and perhaps it is my matured taste-buds, but it was awesome without it!

I served ours with my Balsamic and Sriracha Brussels Sprouts and Roasted Heirloom Potatoes. This was like a big family meal. We obviously has all sorts of leftovers, which I must say, I think the roast is even better the next day.

This is so easy to make, FULL of nutrition – especially if you can use bone broth – and it will absolutely melts in your mouth!

Hope you enjoy this as much as we do!

Easy Slow Cooker Pot Roast with Mushrooms and Thyme

Serves 6-8

  • 3-4lb grass fed chuck or rump roast
  • 1 tbsp ghee butter
  • kosher salt and black pepper
  • 1 cup red wine, divided
  • 1qt beef broth or beef bone broth, low sodium
  • 10-12 large baby portabella mushrooms, thickly sliced
  • 2 large shallots, cut into 1/3’s
  • 1 bunch fresh thyme

Directions

  • Heat the ghee butter in a large skillet over medium high heat. Season the roast generally on one side with salt and pepper. Add the roast to the skillet, seasoned side down, and brown on both sides – about 4 minutes each side. While the first side is searing, season the other side.
  • Once browned on both sides, place the roast in the slow cooker.
  • Turn the heat off and add ½ cup of the red wine to the skillet (it’ll sizzle a lot so be careful!), and use a spatula to scrape up any browned bits from the bottom (that’s where the flavor is!). Add the red wine mixture to the slow cooker.
  • Pour the mushrooms and shallot around the roast and top with thyme.
  • Pour the broth over all and add the rest of the wine until the mixture is mostly covered.
  • Cook on high for 4 hours or low for 8 hours.
  • When finished cooking, gently break the roast apart into desired pieces with two forks pulling in opposite directions. It should easily pull apart.
  • Serve with mushrooms and broth over the top.
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  1. Heat the ghee butter in a large skillet over medium high heat. Season the roast generally on one side with salt and pepper. Add the roast to the skillet, seasoned side down, and brown on both sides - about 4 minutes each side. While the first side is searing, season the other side.
  2. Once browned on both sides, place the roast in the slow cooker.
  3. Turn the heat off and add ½ cup of the red wine to the skillet (it'll sizzle a lot so be careful!), and use a spatula to scrape up any browned bits from the bottom (that's where the flavor is!). Add the red wine mixture to the slow cooker.
  4. Pour the mushrooms and shallot around the roast and top with thyme.
  5. Pour the broth over all and add the rest of the wine until the mixture is mostly covered.
  6. Cook on high for 4 hours or low for 8 hours.
  7. When finished cooking, gently break the roast apart into desired pieces with two forks pulling in opposite directions. It should easily pull apart.
  8. Serve with mushrooms and broth over the top.
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Paleo Italian Turkey Meatballs

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Paleo Italian Turkey Meatballs

Makes 8-10 medium-sized meatballs…

Ingredients:

  • 1 lb. ground turkey breast
  • ½ small onion, grated
  • 3 garlic cloves, minced
  • ¼ cup minced fresh basil
  • ¼ cup almond flour
  • 1 egg
  • 2 tbsp tomato paste
  • 1 tsp ground oregano
  • ½ tsp salt
  • ½ tsp ground pepper
  • 1 tbsp olive oil
  • 1 jar (approx. 3 cups) THIS marinara sauce

Directions:

  • Add turkey through ground pepper to a large bowl and mix well with your hands or a wooden spoon.
  • Divide the mixture into 8-10 meatballs. Place on a large plate or baking sheet.

Heat the olive oil in a heavy, large frying pan over medium-high heat. Add the meatballs – being sure they have space between them, otherwise they will steam – you want a little crust on them for flavor. Sauté until browned on all sides, about 2:30-3 minutes per side. Turn off heat.

 

 

 

 

 

 

  • Transfer the meatballs to a plate. Pour off any excess oil. Add the marinara sauce.
  • Return all the meatballs to the pan and cover. Turn the heat to medium-low and simmer until the sauce thickens slightly and the meatballs are cooked to 160 degrees F – approx. 5-7 minutes.

  • Season the sauce, to taste, with salt and pepper.
  • Serve over zucchini/squash noodles or cauliflower rice.

Notes:

  • I’ve only found this brand (The Vine) at Central Market – Dallas Whole Foods don’t carry it, unfortunately. I like it so much because it has very clean/organic ingredients and 25mg of sodium per serving and I honestly don’t feel the need to salt it further. Most jarred sauces have anywhere from 210mg – 510mg of sodium PER serving! So if you cannot find this one, Monte Bene is another good one – higher in sodium per serving but lower than most and clean ingredients, and you can find it at just about any grocery store.

 

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Instructions
  1. Add turkey through ground pepper to a large bowl and mix well with your hands or a wooden spoon.
  2. Divide the mixture into 8-10 meatballs. Place on a large plate or baking sheet.
  3. Heat the olive oil in a heavy, large frying pan over medium-high heat. Add the meatballs – being sure they have space between them, otherwise they will steam – you want a little crust on them for flavor. Sauté until browned on all sides, about 2:30-3 minutes per side. Turn off heat.
  4. Transfer the meatballs to a plate. Pour off any excess oil. Add the marinara sauce.
  5. Return all the meatballs to the pan and cover. Turn the heat to medium-low and simmer until the sauce thickens slightly and the meatballs are cooked to 160 degrees F – approx. 5-7 minutes.
  6. Season the sauce, to taste, with salt and pepper.
  7. Serve over zucchini/squash noodles or cauliflower rice.
Recipe Notes

I've only found this brand at Central Market - Dallas Whole Foods don't carry it, unfortunately. I like it so much because it has very clean/organic ingredients and 25mg of sodium per serving and I honestly don't feel the need to salt it further. Most jarred sauces have anywhere from 210mg - 510mg of sodium PER serving! So if you cannot find this one, Monte Bene is another good one - higher in sodium per serving but lower than most and clean ingredients, and you can find it at just about any grocery store.

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Roasted Heirloom Potatoes with Lemon Basil Aioli

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This recipe… These potatoes… We have them AT LEAST once a week at our house! They are the easiest things in the world to make and I’m here to tell you – they are JUST as good as french fries – THERE! I said it! I’m serious… Try them and then look me in the eyes and tell me otherwise. Mmmhmm… They are the ultimate clean eating, healthy comfort food.

I’ve been making these potatoes for quite a while and I’ve perfected them. It’s not rocket science but the details DO matter here — when I say in the directions not to let the potatoes touch when you place them on the sheet pan — I really mean do NOT let them touch. You should be able to see space/foil between each potato. And when I say to place them cut-side-down, I really DO mean that – it’s not just a suggestion. liThis will make them crispy on the outside and creamy on the inside. So you take a bite and basically melt. Almost quite literally. They are heavenly.

Once I had these down and could make them in my sleep, so to speak, I started playing with different aioli’s to dip these beauties in to. Mo and I both love sauces – anything we can dip something in, we’re IN! Hence my life-devotion to chips and salsa!

Our neighbor has several basil plants growing in their front yard and told us we were welcome to take as much as we wanted! THIS is an offer this little Italian girl does not pass up! I would eat basil in or with almost everything! So I came up with this really clean and super refreshing Lemon Basil Aioli. It’s super easy to make and tastes like summer! It’s the perfect thing to cut through the creamy, richness that the potatoes are. We love it and hope you will too!

Make this! Let us know how much you love it! We hope it becomes your new go-to for comfort food or when you get that “I want something fried RIGHT NOW” craving!

Roasted Heirloom Potatoes with Lemon Basil Aioli

Serves 4-6

Ingredients:

  • ½ cup Primal Kitchen Avocado Oil Mayo
  • approx. 8 fresh basil leaves, minced
  • zest of 1 lemon, juice of ½ lemon
  • ¼ tsp garlic powder
  • approx. 2lbs small heirloom potatoes – red, purple, Yukon gold
  • coconut oil cooking spray
  • several pinches sea salt
  • 1-2 pinches black pepper

Directions:

  • First, make the aioli by placing mayo, basil, lemon zest and juice, garlic powder and pinch of sea salt and black pepper into a bowl. Whisk well to combine. Cover and place in the fridge until ready to serve.

  • Preheat oven to 425°F.
  • Line a large baking sheet with foil and spray generously with cooking spray; set aside.
  • While the oven is pre-heating, slice potatoes in half and place in a single layer, cut-side-down onto the foil-lined baking sheet, leaving a little space between each potato – do not let them touch – otherwise they will steam and not get a crispy texture.
  • Spray the top of the potatoes with cooking spray and then season with salt, black pepper and any dried herbs you’d like.

  • Place on the top rack of the oven and let roast for 15-20 minutes, until potatoes are slightly browned and easily pierced with a fork.
  • Serve immediately.

  • These will keep in the fridge, in an airtight container for up to 7 days.
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  1. First, make the aioli by placing mayo, basil, lemon zest and juice, garlic powder and pinch of sea salt and black pepper into a bowl. Whisk well to combine. Cover and place in the fridge until ready to serve.
  2. Preheat oven to 425°F.
  3. Line a large baking sheet with foil and spray generously with cooking spray; set aside.
  4. While the oven is pre-heating, slice potatoes in half and place in a single layer, cut-side-down onto the foil-lined baking sheet, leaving a little space between each potato – do not let them touch – otherwise they will steam and not get a crispy texture.
  5. Spray the top of the potatoes with cooking spray and then season with salt, black pepper and any dried herbs you’d like.
  6. Place on the top rack of the oven and let roast for 15-20 minutes, until potatoes are slightly browned and easily pierced with a fork.
  7. Serve immediately.
  8. These will keep in the fridge, in an airtight container for up to 7 days.
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Paleo Baked Chicken Tenders with Honey Mustard Dipping Sauce

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As a Nutritionist, I get requests from clients all the time about how to make the typical “unhealthy” recipe, clean; or “What are good substitutes for _______?”

I have one client, in particular, who is coming off of a long-time habit of daily runs to Chick-Fil-A for Sweet Tea and Chicken Nuggets. She has 3 kiddos under the age of 6 and sometimes, life gets so busy, you just start doing what’s easiest and then before you know it, what’s easiest has caused you to gain 20 pounds and you feel absolutely exhausted. In an effort to give her something that could be her new go-to for Chicken Nuggets, I came up with this recipe. In full disclosure – I was not sure these were going to turn out that well. I literally took the first bite and kind of cringed – you know, just waiting for them to taste, well, “meh…” I mean, how do you beat Chick-Fil-A? Oh, but I did! Seriously. I win, Chick-Fil-A! On ALL counts! Mine taste better – that’s right… You heard me. I said it! Mine are obviously healthier and totally gluten, grain and dairy-free.

So, while these chicken tenders are not quite as easy as pulling through the drive-thru, you will feel fabulous after eating them and they won’t steal your energy.

This recipe can be made in double or triple batches and then frozen so that you can easily grab a few out of the freezer, wrap them in foil, pop them into the oven under the broiler for 3-4 minutes and they’ll be ready for the kiddos for lunch or dinner in no time! Alternatively, dip them into the batter and place on a baking sheet, pop into the freezer overnight and allow them to freeze raw. Once frozen, place in a large ziploc baggie and back into the freezer. When you’re ready to make them, pull out as many as you need, place on a baking sheet and into the oven per the directions below, but for an additional 4-5 minutes, as they will need to thaw in the oven. By freezing the latter way, they will take a little longer, but be more juicy/tender.

Hope you enjoy!!

Paleo Baked Chicken Tenders with Honey Mustard Dipping Sauce

Ingredients for the Chicken:

  • 1lb free range, boneless, skinless chicken tenders
  • 1 ½ cups almond flour
  • 1 ½ tbsp paprika (plain or smoked, depending upon your preference)
  • 1 tsp garlic powder
  • 1 ½ tsp ground cumin
  • ¼ tsp cayenne pepper
  • ½ tsp ground turmeric
  • ½ tsp black pepper
  • 1 ½ tsp sea salt
  • ¾ cup coconut milk
  • 3 tsp apple cider vinegar
  • 2 cage free eggs or 4 egg whites
  • coconut oil cooking spray

Ingredients for the Dipping Sauce:

  • ½ cup Primal Kitchen brand avocado oil mayonnaise
  • ½ tbsp raw/local honey
  • 2 tbsp yellow mustard
  • 1 tbsp dijon mustard
  • 1 tbsp grain mustard
  • 1 tbsp honey mustard
  • 2 tbsp Bragg’s apple cider vinegar
  • pinch of sea salt and black pepper, to taste

Directions:

  • First, make the dipping sauce, if using. Combine all ingredients for the sauce in a small bowl. Whisk until well combined. Cover and place in the fridge for a chilled sauce or leave on the countertop if you prefer.
  • Preheat oven to 375 degrees F and cover a large baking sheet with foil and spray generously with cooking spray.
  • In a medium bowl, whisk the coconut milk and apple cider vinegar together. Let sit for 5 minutes.
  • While the milk is resting, in another medium bowl, mix together almond meal, paprika, garlic, cumin, cayenne, turmeric, black pepper, and sea salt.
  • Once the “buttermilk” has rested for 5 minutes – up to 10 minutes, whisk the eggs in and then season with a pinch of sea salt and black pepper.
  • Dredge each piece of chicken in milk/egg mixture and then coat with flour/spice mixture.
  • Place chicken onto the baking sheet in an even layer. Bake on the middle rack of the oven for 15-20 minutes, until golden or a meat thermometer reads 160 degrees.
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Instructions
  1. First, make the dipping sauce, if using. Combine all ingredients for the sauce in a small bowl. Whisk until well combined. Cover and place in the fridge for a chilled sauce or leave on the countertop if you prefer.
  2. Preheat oven to 375 degrees F and cover a large baking sheet with foil and spray generously with cooking spray.
  3. In a medium bowl, whisk the coconut milk and apple cider vinegar together. Let sit for 5 minutes.
  4. While the milk is resting, in another medium bowl, mix together almond meal, paprika, garlic, cumin, cayenne, turmeric, black pepper, and sea salt.
  5. Once the “buttermilk” has rested for 5 minutes - up to 10 minutes, whisk the eggs in and then season with a pinch of sea salt and black pepper.
  6. Dredge each piece of chicken in milk/egg mixture and then coat with flour/spice mixture.
  7. Place chicken onto the baking sheet in an even layer. Bake on the middle rack of the oven for 15-20 minutes, until golden or a meat thermometer reads 160 degrees.
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Pumpkin, Kale and Sausage Stew

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It is finally getting cooler here, in Texas. I swear – we really should move. I really don’t enjoy our summers and I am always taken aback, every year, without fail, about how damn hot it gets and STAYS here. I grew up in Texas. I’ve never lived long-term in another state. Why do I still get annoyed by the heat? I remind Mo at least once a week that I am slowly migrating west.

Before Mo and I got married we took a long walk on the beach in La Jolla (where he proposed (insert swoon!)) and I told him, in my most serious voice, “I need you to understand that I am meant to be in Southern California. I will not spend the rest of my days in Texas. If you’re not okay with this, then I suppose we should choose a path apart.” Needless to say, he completely agreed and therefore I remind him of this agreement at least weekly. In the summers, more like daily! But now that it’s getting cooler – I simmer a little and welcome the cold fronts with open arms!

About a week ago, we got our first legit cold front and it was PERFECT outside. Low 50’s, overcast, it was a Sunday. I mean, life felt perfect. You know those days? The ones that seem to be in all the movies? It was one of those days and even though it go up to 70 something later in the day, dammit, I was making a stew. We were going to turn the heat on in the house, even if just for 5 minutes, and eat stew and pretend like it was officially cold. LOL! No, I’m not joking – we really did turn the heater on for 5 minutes. You know that smell of the heater when you turn it on for the first time in a while? It’s the best, right?

If you know me at all, you know that I am semi-obsessed with pumpkin anything. I love it sweet, savory, in muffins or bread or soups – you name it! And I LOVE, LOVE actual pumpkins – not just the eating kind. But the decorative kind. I don’t know – maybe it’s a Cinderella thing, but I literally swoon when I see the “Fairytale” pumpkins at Central Market.

So, here you have it. This hearty, warming and SO easy to make Pumpkin Stew. While you will feel warm inside and comforted by it, you will also reap all of the nutritional benefits of eating it – especially if you’re able to use bone broth as the base. Try not to overlook that part. It’s a gem if you can find a good free range chicken bone broth.

I hope you enjoy this as much as we did and that it welcomes you into the fall!

Pumpkin, Kale and Sausage Stew

Serves 6

Ingredients:

  • 1 ½lbs pastured sausage of choice
  • 1 tbsp organic tomato paste
  • ½ tsp ground allspice
  • 1 tsp garlic powder
  • ½ tsp fennel seed
  • 1 tsp red pepper flakes
  • 1 tsp sea salt
  • 1 small onion, finely diced
  • 1 small buttercup or pumpkin pie pumpkin or butternut squash*
  • 1 bunch kale (any variety)
  • 4 cups chicken broth*
  • 2 cups filtered water
  • 1 tbsp apple cider vinegar
  • 1/3 cup raw parmesan, pecorino or Manchego, grated
  • 1 bunch chives, finely chopped (optional)

Directions:

  • Heat a large saucepan over medium heat. Add sausage, tomato paste, allspice, garlic powder, fennel seed, red pepper flakes and salt. Stir to combine and cook for 5 minutes.
  • Add onions to the saucepan and cook for an additional 5 minutes, or until onions are softened.
  • Add pumpkin, kale, broth and water to the pot. Bring to a boil and reduce the heat to low. Simmer, uncovered, for approx. 20 minutes.
  • Add vinegar and stir. Taste and season with salt and red pepper flakes as desired.
  • Serve with grated parmesan cheese and sprinkling of chives (if using) on top.

Notes:

  • Consider buying pre-peeled/chopped pumpkin/butternut squash, if you can find it. It will make life easier. Otherwise, here is a great method for peeling/chopping your own. I suggest the oven method as it is most “nutrient-safe.”
  • If you can find a good, free-range chicken bone broth – use that. If you can’t – feel free to substitute with low sodium vegetable broth or low sodium free-range chicken broth. Pacific brand is my go-to when I need to use boxed broths…

 

 

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Pumpkin, Kale and Sausage Stew
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Instructions
  1. Heat a large saucepan over medium heat. Add sausage, tomato paste, allspice, garlic powder, fennel seed, red pepper flakes and salt. Stir to combine and cook for 5 minutes.
  2. Add onions to the saucepan and cook for an additional 5 minutes, or until onions are softened.
  3. Add pumpkin, kale, broth and water to the pot. Bring to a boil and reduce the heat to low. Simmer, uncovered, for approx. 20 minutes.
  4. Add vinegar and stir. Taste and season with salt and red pepper flakes as desired.
  5. Serve with grated parmesan cheese and sprinkling of chives (if using) on top.
Recipe Notes

Consider buying pre-peeled/chopped pumpkin/butternut squash, if you can find it. It will make life easier. Otherwise, here is a great method for peeling/chopping your own. I suggest the oven method as it is most "nutrient-safe."

If you can find a good, free-range chicken bone broth – use that. If you can’t – feel free to substitute with low sodium vegetable broth or low sodium free-range chicken broth. Pacific brand is my go-to when I need to use boxed broths...

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Smoky Paleo Bowl

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Believe it or not, we don’t always eat beautifully plated meals that take an hour to prep and an hour to cook. We are so stinkin busy. Good busy. But busy. In my perfect world, I would menu plan daily. But, while some may think it is – that is not my life. I really don’t know how many do it with little ones. It seems that most of my days are swamped minute-to-minute. Not complaining – I’m honestly not sure I would have it any other way.

That said, if I called Mo and told him I couldn’t cook one night or for a whole week – he is the type of man who, while he would much prefer I cook, would kindly understand and offer to pick something up. Ultimately though – we really don’t like to eat out. I mean, we certainly enjoy it from time to time on special occasions, or to try a new restaurant. But on the whole, we just feel better when we eat at home. So, I really try hard to make it a priority.

Not every day is minute-to-minute but man, I definitely had one of those days earlier this week – I had my own workout at 6am, showered and out the door by 8am to start with my one-on-one Personal Training clients – a break at noon for a quick Almond Milk Latte (my favorite!) and some Tuna Salad for lunch, a talk for my dear friends Nutrition class at El Centro, on to a 2:45pm meeting, followed by a 3:45pm appointment and then I still had to figure out what we were going to have for dinner that night. I was tired, it was getting chilly outside (FINALLY!!! I swear, Texas has the most confused weather!) and I wanted something that tasted like I’d been making it all day – you know, comforting and warm but I also didn’t want anything heavy. Welcome to the mind of a woman! So complicated! 😉 But hey! At least we know what we want! So, after all of this discussion in my head, I landed on a bowl and just decided to fill it will all the things that sounded good. And I give you the birth of my Smoky Paleo Bowl.

I put ground bison in ours – if Mo were not going to be home, I probably would have left that out and gone meatless. But, I live with a half-caveman, so bison it was! Feel free to use any protein you’d like or leave it out altogether – it will be just as de-lish!

This bowl comes together in 30 minutes or less and tastes like you’ve been working on it for a few hours. It is light but comforting and definitely filling!

I hope you enjoy!

Smoky Paleo Bowl

Serves 2-4

Ingredients:

  • 3 bags pre-riced cauliflower
  • olive or avocado oil
  • sea salt
  • 1 ½ tbsp smoked paprika
  • 1 tsp ground coriander
  • 1 tsp ground turmeric, divided
  • 1 orange bell pepper, julienned
  • 1 red bell pepper, julienned
  • 3 zucchini, halved lengthwise and thinly sliced
  • 1 yellow squash, halved lengthwise and thinly sliced
  • 7 baby portabella mushrooms, thinly sliced
  • ¾ – 1lb ground protein of choice
  • 1 tbsp chili powder
  • 2 tsp ground cumin
  • ¼ tsp ground cinnamon
  • pinch of dried oregano
  • black pepper
  • 2-3 large handfuls fresh, baby spinach, arugula or baby kale
  • optional garnishes: crumbled goat cheese, cilantro, thinly sliced jalapeno or fresno pepper, scallion or chives…

Directions:

  • Preheat oven to 425 degrees F and line a large baking sheet with foil or parchment paper, spray with a little cooking spray and pour cauliflower rice onto the pan and spread out as evenly as possible. Drizzle with a little olive or avocado oil, a few pinches of sea salt, smoked paprika, coriander and ½ tsp turmeric. Toss well to combine. Place in the oven to roast for 10 minutes; toss and then turn your oven off and leave the “rice” in the oven until ready to serve.
  • While the cauliflower is roasting, heat a large skillet over medium heat. Once hot, add in bell peppers with a pinch of sea salt. Cook, stirring occasionally, until softened – approx. 5 minutes. Add in zucchini, squash and mushrooms, stir to combine, cover and steam for 5 minutes.
  • Uncover and push the vegetables to the sides of the skillet and add in the ground protein to the center of the pan. Break the protein up and cook, stirring occasionally, until protein is cooked through – approx. 5 minutes. Season mixture with chili powder, cumin, cinnamon, oregano, black pepper and sea salt to taste. Toss well to combine.
  • Add greens to the skillet and mix to combine. Cook until the spinach has just wilted, approx. 2-3 minutes.
  • To serve, start with some of the cauliflower rice in a bowl and top with protein/vegetable mixture. Garnish with options above, if you’d like. Enjoy!

 

 

Print Recipe
Smoky Paleo Bowl
Votes: 0
Rating: 0
You:
Rate this recipe!
Servings
people
Ingredients
Servings
people
Ingredients
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. Preheat oven to 425 degrees F and line a large baking sheet with foil or parchment paper, spray with a little cooking spray and pour cauliflower rice onto the pan and spread out as evenly as possible. Drizzle with a little olive or avocado oil, a few pinches of sea salt, smoked paprika, coriander and ½ tsp turmeric. Toss well to combine. Place in the oven to roast for 10 minutes; toss and then turn your oven off and leave the “rice” in the oven until ready to serve.
  2. While the cauliflower is roasting, heat a large skillet over medium heat. Once hot, add in bell peppers with a pinch of sea salt. Cook, stirring occasionally, until softened – approx. 5 minutes. Add in zucchini, squash and mushrooms, stir to combine, cover and steam for 5 minutes.
  3. Uncover and push the vegetables to the sides of the skillet and add in the ground protein to the center of the pan. Break the protein up and cook, stirring occasionally, until protein is cooked through – approx. 5 minutes. Season mixture with chili powder, cumin, cinnamon, oregano, black pepper and sea salt to taste. Toss well to combine.
  4. Add greens to the skillet and mix to combine. Cook until the spinach has just wilted, approx. 2-3 minutes.
  5. To serve, start with some of the cauliflower rice in a bowl and top with protein/vegetable mixture. Garnish with options above, if you’d like. Enjoy!
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