How This Program Works & Weekly Calls
Green Smoothie
Ingredients
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Ingredients
- 1⁄2 banana
- 1⁄4 avocado
- 1 cup vegetable juice, chilled
- 2 cups of spinach or kale
- 4 ice cubes
Instructions
1.) Blend well
Shepherd's Pie
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Ingredients
Sauce/Filling
- 1/3 tbsp coconut oil, melted
- 1/3 large stalk celery, finely chopped
- 1/2 of a medium carrot, grated
- 8 oz ground lamb or beef
- 1 tsp Italian seasoning
- 1/3 cup pumpkin purée
- 1/2 cup bone broth (made without onions, garlic)
- generous pinch sea salt
Mashed Potatoes
- 1/3 medium yam (cooked)
- 1/3 large white sweet potato (cooked)
- pinch sea salt
Instructions
1.) In a large pan add the chopped celery, grated carrot and melted coconut oil and cook for several minutes until softened
2.) Once soft, add the ground lamb and stir; after several minutes add in the pumpkin purée, the italian seasoning, broth and salt, stir again
3.) Leave a lid over the pan and cook on high heat until sauce is rich in consistency
4.) Take the ingredients for the mashed potatoes and mashed by hand to create a thicker consistency
5.) Place the sauce into a medium baking dish and top with your mashed potatoes
6.) Broil the dish for about 5 minutes or until the potatoes are golden on top
Avocado & Bacon"Burrito"
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Ingredients
- 1 whole avocado
- 2 strips of bacon
- 1 head of lettuce
- Salt to taste
Instructions
1.) Cook bacon in a pan on medium heat until crispy
2.) Peel the avocado skin, slice in half and remove the pit
3.) Place the lettuce wrap down and fill with your bacon and avocado
4.) Lightly salt and serve
Avocado Soup
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Ingredients
-1/2 avocado
-1 romaine lettuce leaves
-1/2 cup of coconut milk
-1/2 tablespoon of lime juice
-10 mint leaves
-A dash of salt
Instructions
1.) Place all ingredients into a blender
2.) Blend until mixture is medium thickness
3.) Serve in a bowl and garnish with mint
Avocado Tuna Salad
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Ingredients
1 small can (5 oz.) white Albacore tuna, canned in water or olive oil (Whole Foods recommended)
1/2 avocado, diced
1 Tbs white wine vinegar
1 Tbs cilantro leaves
1 tsp lime juice
Salt and pepper to taste
Directions
Mix all ingredients together.
Avocado Turkey Burger
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Ingredients
- 3 oz organic ground turkey
- 1/4 large avocado
- 1/2 tbsp lime juice
- Sea salt to taste
- a handful of chopped cilantro
- 1/4 cup chopped green onion
Instructions
1.) Chop the avocado, cilantro, and green onion, and place in a mixing bowl
2.) To the bowl, add your ground turkey, lime juice, and sea salt, then mix everything together with your hands
3.) Form the mixture into a few small sliders, and place on a hot grill, allowing to cook for about 3-4 minutes on each side.
4.) When fully cooked serve and enjoy; goes great with mixed greens.
Bacon Wrapped Chicken Poppers
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Ingredients
- 2 oz. chicken breast (1/4 of an 8 oz. breast)
- 2 slices of bacon
- 1 Tbs of crushed garlic
- 1 tsp avocado oil
Instructions
1.) Preaheat oven to 400°F and cover tray with tin foil
2.) Cut chicken into small bite sized pieces
3.) Mix garlic and avocado oil
4.) Cover the chicken in garlic mixture and wrap in bacon
5.) Place chicken on tray and bake for about 25 minutes until the bacon is crisp; flip the pieces about halfway through
Cauliflower Rice
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Ingredients
- 1/4 head of cauliflower
- 1/2 tablespoon olive oil
- 1 cloves garlic, minced
- 6 oz. cooked chicken
- 1 teaspoon turmeric powder
- 1/4 cup of cilantro
Instructions
1.) Grate (or mince finely) cauliflower using kitchen grater or a food processor.
2.) Heat oil olive in skillet.
3.) Add the garlic and sauté for about a minute.
4.) Add the cauliflower rice, turmeric, and pepper, and cook until combined and almost tender.
Chicken and Spinach Meatballs
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Ingredients
-1 chicken breast
-2 oz spinach
-1 teaspoon of salt
-5 basil leaves
-2.5 cloves of garlic
-2 tablespoons olive oil
-2 tablespoons avocado oil
Instructions
1.) Place all ingredients except for avocado oil in a food processor
2.) Form the meatballs (should be the size of a golf ball)
3.) Coat the frying pan with the avocado oil
4.) Place meatballs in pan on medium heat, flipping occasionally, until they are cooked all the way through
Chicken Avocado Bowl
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Ingredients:
-1 chicken breast
-1/2 sliced avocado
-1/2 tbsp of coconut oil for cooking
-1/2 medium zucchini, sliced
-1/4 medium yellow squash, sliced
-1 garlic clove, minced
-1 tsp of dried oregano
-2 cup of romaine lettuce, chopped (or your lettuce of choice, such as kale)
-Fresh cilantro to garnish
-1/2 tbsp of avocado oil
-1/2 tbsp of No Sugar added balsamic
-Juice of half a lemon
-Salt and Pepper to taste
Instructions:
1.) Slice the zucchini and squash vertically (or grate with a cheese grater), chop the green onion, mince the garlic and slice the avocado; set aside
2.) Season the chicken with garlic, dried oregano, and, salt and pepper
3.) Add 1/2 tbsp of oil to a frying pan on medium heat.
4.) Add the chicken to the pan and cook until internal temperature reaches 165° F
5.) Remove the chicken from the pan and plate for later
6.) Repeat Step 3
7.) Season the green onion, zucchini and squash with some salt and pepper
8.) Cook until vegetables for several minutes, until soft
9.) Fill a medium bowl with the lettuce and top with chicken
10.) Finish with avocado, chopped green onion, fresh cilantro and a drizzle lemon juice; add avocado oil and balsamic vinegar for dressing and salt and pepper to taste.
Chicken Burger with Avocado
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Serves 1:
6 Ounces ground chicken
1/2 Hass avocado sliced,
3 bibb lettuce leaves.
Directions:
Form ground chicken into a patty and season with salt and freshly ground black pepper. Grill or fry in a non-stick pan (with 1 tsp of oil or oil spray) until it is nicely browned and no longer pink in the center. Top with sliced avocado then wrap in lettuce leaves.
The Ingredients below and the Nutritional Information are based on one serving size.
Chicken Lettuce Wraps
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Serves 2:
8 oz. chicken tenders (diced)
6 Brussels sprouts (stemless)
6 white mushrooms (diced)
3 celery stalks (diced)
3 carrots (slices)
2 teaspoons of red wine vinegar
2 tablespoons of coconut oil
1 garlic clove (minced)
1/2 head of Iceberg lettuce (leaves separated)
1 tablespoon coconut aminos
Black pepper
Directions:
1. Pour coconut oil in a large skillet over medium heat and saute the celery and garlic for 2 to 3 minutes.
2. Add the chicken to the mix for another 4 to 5 minute and stir it often. At the end of that time it should be beginning to look brown.
3. Next toss in the mushrooms, carrots, and Brussels sprouts for 3 to 4 minutes, also stirring often.
4. Lastly, add the vinegar, coconut aminos, ground ginger, and season with black pepper.
5. When the chicken is cooked through (3 minutes longer), serve on a plate on top of the lettuce.
Chicken Zucchini Noodle Soup
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Ingredients
- 3 cups of chicken broth
- Salt to taste
- 1 chicken breast (8 oz.)
- 2 tablespoons of avocado oil
- 1 stalk of celery
- 1 green onion
- 1/4 cup cilantro
- 1 zucchini
Instructions
1.) Cut the chicken breast into small pieces
2.) Chop the celery, green onion and cilantro
3.) Use a peeling tool to create the zucchini noodles
4.) Add avocado oil to pan and cook the chicken
5.) Add the chicken broth to the pan; add salt to taste
6.)Toss in your celery and green onion
7.) Finally, add the cilantro and noodles
8.) Let this cook for about 5 more minutes
9.) Enjoy!
Cilantro Avocado Chicken
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Ingredients
Cilantro Lime Chicken:
- 2 chicken breasts
- ¼ cup lime juice
- 1 tablespoons olive oil
- ¼ cup fresh cilantro
- A dash salt
Avocado Salsa:
- 2 diced avocados
- 1/4 cup fresh chopped cilantro
- 2 tablespoons lime juice
- ½ tablespoon red wine vinegar
- 1/2 clove of garlic, minced
- Salt to taste
Instructions
1.) For the marinade: add lime juice, olive oil, cilantro, and dash of salt.
2.) Add chicken to the marinade and let soak for 15 minutes
3.) Preheat grill to 400 degrees.
4.) Grill each side of the chicken for about 5 minutes, until chicken is fully cooked. Plate and set aside.
5.) To make the avocado salsa: add avocado, ½ cup fresh cilantro, 3 tablespoons lime juice, red wine vinegar, red pepper flakes, garlic clove, and salt to a small bowl. Mix well.
6.) Plate the chicken and top with avocado salsa
7.) Enjoy
Coconut Soup
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Yields 2
Ingredients
- 16 oz of chicken broth
- 3 mushrooms
- 1/2 cup of kale
- 4 oz. (1 filet) tilapia
- 5 shrimp prawns
- 1/2 cup of coconut milk
- Salt to taste
- 2 Tbs coconut oil
Instructions
1.) Chop kale into small pieces and tilapia into filets
2.) Pour chicken broth into a medium pot and bring to a boil with 2 Tbs coconut oil
3.) Add in the chuncks of tilapia and the shrimp to the pot
4.) Boil for several minutes until the shrimp and tilapia are fully cooked
5.) Add in the coconut milk
6.) Stir
7.) Let cook for a few more minutes
8.) Serve hot in a bowl
Crab Bisque
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Ingredients
- 2/3 Tbs avocado oil
- 10 baby carrots
- 1/2 green onion, coarsely chopped
- 1 clove garlic, coarsely chopped
- 1 and 1/3 cups bone broth
- 1/3 (13.5 oz.) can coconut milk
- 1/3 Tbs lemon juice
- 6 oz cooked crab meat
- 1 teaspoons sea salt
- 2 tablespoons chives, fresh or dried
Instructions
1.) In a large pot over medium-high heat, saute carrots, onions, and garlic in the avocado oil for 10 minutes until lightly browned.
2.) Add the broth and the coconut milk, bring to a boil and reduce heat to medium-low. Cover and simmer until carrots are soft, about 10 minutes.
3.) Blend the mixture until creamy. Add the remaining ingredients and return to the stove top until brought to a warm temperature.
Fresh Shrimp Salad
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Ingredients
- 1 large cucumber
- 10 large shrimp prawns
- 1 tsp of ginger
- 1 Tbs coconut oil
Instructions
1.) Begin by peeling the cucumber and slicing it; slices should be about a half an inch
2.) Grate the ginger and set aside
3.) Add coconut oil to a frying pan
4.) Saute the cucumber and ginger then add shrimp and cook at medium heat
5.) Cook until shrimp are pink
6.) Plate and enjoy!
Healthy Chicken Tenders
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Yields 2:
Great, quick recipe, that lets you prepare lunch for today and the next day!
Ingredients
- 8 oz. of chicken tenders (approx. 4 tenders)
- 2 tablespoons lime juice
- 1.5 tablespoons of mustard
- 2 teaspoons of Italian seasoning
- 4 cloves of garlic
- 3 tablespoons avocado oil
- 1 teaspoon of salt
- Salad lettuce of choice (2 c. chopped)
Instructions
1.) Coat medium frying pan with 1 tablespoon of avocado oil.
2.) Place half of the chicken tenders into the pan and cook on high heat.
3.) While the chicken is cooking, add the rest of the avocado oil, lime juice, mustard, Italian seasoning, garlic and salt into the blender; blend until smooth
4.) Add some of the sauce into the pan to coat the chicken while it cooks
5.) After the chicken has cooked for several minutes flip on the other side and cook until browned on both sides; cut to ensure you have cooked the chicken all the way through
6.) Serve on top of bed of lettuce and drizzle with the rest of the blended sauce
Herb Salmon
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Yields 2
This dish is great over a salad or even just on its own. Perfect prepped meal for the office or if you're on the go.
Ingredients
-2 salmon filets
-1 tablespoon of fresh rosemary, chopped
-3 Tbs. of olive oil
-1 teaspoon of salt
-2 slices of lemon
Instructions
1.) Preheat your oven to 350 degrees
2.) Combine olive oil and rosemary in a bowl
3.) Rub the rosemary olive oil on the filets
4.) Before baking, wrap the filets in tin foil; before sealing the tin foil, add the rest of the rosemary olive oil
5.) Bake for a half an hour
6.) Garish with lemon and additional herbs
7.) Serve and enjoy!
Mango Lettuce Wraps
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Ingredients:
- 1/3 tablespoon of avocado oil
- 1 chicken breast
- 1/4 teaspoon turmeric
- 1/4 teaspoon of garlic powder
- 1/2 large ripe mango, cut into 1-in. chunks
- 1/2 tablespoon of lime juice
- 1/4 of a green onion, thinly sliced
- salt and pepper to taste
- Romaine lettuce for wraps
- 1/4 cup of carrots, sliced
- 1/4 large zucchini, grated
- a handful of cilantro
Instructions:
1.) Add avocado oil to a large skillet on medium heat
2.) Place the chicken in the skillet and season with the turmeric and garlic powder; cook for approximately 5 minutes
3.) Once the chicken has browned, add the mango, green onion and some lime juice
4.) Once chicken is fully cooked, assemble the wrap by placing your cooked ingredients and raw veggies inside the lettuce wrap
5.) Finish with cilantro and lime juice
Mushroom Bun Burger
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Ingredients
- 4 large flat mushroom tops
- 1/2 tsp avocado oil
- 4 pieces of smoked, streaky bacon
- 2 all beef patties (made from lean, grass-fed beef, if possible)
- pinch of salt
- 1/4 cup green onion, chopped
- 1 mashed avocado
- juice of half a lime
- pinch of salt and pepper
Instructions
1.) Preheat oven to 400ºF
2.) On a large roasting dish, rub each side of the mushrooms with avocado oil and sprinkle with salt
3.) Once the oven has come to temperature, roast for approximately 15-20 minutes or until soft; set aside and let cool
5.) Cook bacon in a frying pan on medium heat until crispy; remove from pan and set aside (do not clean the pan)
6.) Season beef patties with salt and pepper and cook in the same frying pan as the bacon
7.) Cook through to preference
8.) For guacamole, mash one avocado and season with salt and pepper
9.) Assemble burgers with all ingredients and enjoy!
Fish Tacos
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Ingredients:
Fried Cod Fillets
-1, 3 oz. cod fillet
-3 Tbsp. olive oil
-3 tsp. garlic powder
-3 tsp. onion powder
-3 tsp. oregano
-3/4 tsp.salt
-3/4 tsp. ground ginger
Slaw
- 2 tsp olive oil
- 2 tsp balsamic vinegar
- 2 tsp lemon juice
- 1 tsp onion powder
- 1/2 tsp salt
- A handful of a purple cabbage, shredded
- 1/4 apple, grated
- 1/4 carrot, grated
Additional Ingredients
-Lettuce (substitute for tortilla)
-1 tbs of Fresh Cilantro
- A splash of Fresh lime juice
Instructions:
1.) Place the olive oil and dry ingredients for the Fried Cod Fillets (all except the cod) in a bowl and mix together to create a coating for the fish
2.) Lightly coat the fillets in the mixture and place into a frying pan on medium heat.
3.) Once Fully Cooked, set aside.
4.) Mix together the ingredients for the cabbage slaw in a bowl and set aside
4.) Assemble tacos by placing the fish inside the lettuce tortilla and topping with slaw, fresh cilantro and a drizzle of lime juice.
Paleo Pot Pie
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Ingredients
-1 cup shredded cooked chicken
-1/2 cup cooked and mashed butternut squash
-1/8 cup coconut cream
-1 tbs coconut oil (for cooking)
-1 cup thawed green peas
-1 tsp salt
-1/2 tbs raw apple cider vinegar
-1/4 cup unsweetened shredded coconut for the topping
Instructions
1.) Place all ingredients except shredded coconut in a bowl and mix together
2.) In one frying pan place the mixed bowl ingredients into the pan and cook on medium heat and stir occassionally until ingredients are warm and blended
3.) In another frying pan with a small amount of ghee or coconut oil place the shredded coconut and toast until golden brown
4.) Place mixture in a bowl or large ramekin and top with coconut; you can place this in the oven to warm or cook further to your liking
Pan Fried Cod
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Ingredients
1.) 1 cod filet, 4 oz.
2.) 1 Tbs of Ghee
3.) 1 clove of garlic minced
4.) 1/4 Tbs garlic powder
5.) salt to taste
Instructions
1.) Melt the ghee in a frying pan
2.) Add in half the minced garlic
3.) Place the cod filet into the pan and cook on medium to high heat. Sprinkle with salt and garlic powder.
4.) As the fish cooks it'll turn from translucent to a solid white color. Wait for the white color to creep half-way up the side of the fish and then flip the fish and add the rest of the minced garlic
5.) Cook until the whole filet turs a solid white color (it should flake easily)
6.) Serve with some of the garlic and ghee from the pan
7.) Garnish with lemon and herbs of choice
Parsnip Chowder
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Ingredients
-1 sliced parsnips
-1/4 large sweet potato (peeled, sliced)
-1/4 cup chopped green onion
-1/4 cups chicken broth
-2 ounces diced smoked or honey ham
-2 ounces coconut milk
-1/2 tbsp kuzu starch for thickening
-1/2 tbsp coconut aminos
-Salt and pepper to taste
-1 tsp olive oil
-1 garlic clove, minced
-1 basil leaf
Instructions
1.) Make sure your veggies (parsnips, potato, and onion) are peeled and sliced or chopped.
2.) Place veggies in crock pot with broth, basil, garlic, olive oil, salt, and pepper.
3.) Cook on high for 2 hours or until vegetables are tender.
4.) next add your almond or coconut milk.
5.) Place in a blender (or use a hand blender) and blend until creamy.
6.) Add in the rest of your ingredients. Diced leftover Ham, potato starch, tamari/soy sauce, extra salt/pepper to taste, and any other seasoning of choice and mix again to combine the ingredients
7.) Place on low for another hour.
8.) Serve into bowls and garnish with a little olive oil, coconut milk, pepper, herbs, and parmesan.
Prosciutto Wrapped Avocado
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Ingredients
-1/2 avocado
-1/2 lime
-6 slices of prosciutto
Instructions
1.) Cut one avocado in half
2.) Remove the seed with the edge of a knife
3.) Cut the avocados into large slices
4.) Drizzle lime juice over the avocado slices
5.) Wrap avocado slices in prosciutto; 1 pieces of prosciutto for each avocado slice
Roasted Garlic Chicken With Avocado "Zoodles"
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Ingredients
Chicken
- 2, 4 oz Chicken breasts
- 2 clove of garlic, whole
- 1 sprig of thyme
- 1 sprig of rosemary
- salt to taste
Zoodles
- 1 avocado
- a handful of cilantro
- salt to taste
- 1 tsp of coconut oil
- 1/2 zucchini, spiralized
Instructions
1.) Heat oven to 450 degrees.
2.) Place chicken breast-side (seasoned with salt) up in an ovenproof skillet filled with your garlic, rosemary thyme. Roast for about an hour and let baste.
3.) While chicken is cooking, spiralize the zucchini using a spiralizing tool, or a grater for smaller zoodles
4.) Take your avocado, salt and cilantro and place it in a blender until smooth
5.) Toss the zoodles in a pan, coated with coconut oil on Medium heat
6.) When zoodles are soft, toss them in the avocado sauce
7.) Plate the chicken and zoodles, and serve
Salmon and Asparagus with Mixed Greens
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Serves 1:
3 oz. salmon filet
6 asparagus spears
2 cups of mixed greens
2 Tbs light balsamic vinaigrette
Directions:
1. Preheat an oven to 350 F. Season the salmon with salt and freshly ground black pepper. Place over a sheet pan covered with foil. Cook salmon until it is no longer translucent and flakes easily with a fork.
2. Steam the asparagus in a steamer basket, placed over boiling water for 5-10 minutes until crisp-tender.
3. Combine all the greens with the dressing and serve with the salmon and asparagus.
Shrimp And Melon Salad
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2 cups leaf lettuce, torn into bite sized pieces
1/3 cup cantaloupe, in 1/2 inch cubes
1 finely chopped scallion, including green parts
1 diced avocado
1/2 pound large cooked shrimp, about 14 pieces
4 tablespoons balsamic vinaigrette, recipe below
1 tablespoon finely chopped basil
Divide lettuce between 2 plates. Do the same with the cantaloupe, scallion, and avocado. Mound half of the shrimp on each plate, drizzle on the vinaigrette, and sprinkle on the chopped basil.
Serves 2.
Shrimp Avocado Boats
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Ingredients
Avocado Mix
- 1 large ripe avocado
- 3/4 cup chopped green onion
- 1/4 cup chopped cilantro
- 1/4 cup water
- 2 tbsp lime juice
- 2 tbsp olive oil
- 1/2 tsp salt
Seasoned Shrimp
- 1 tsp ground ginger
- 1 tsp dried oregano
- 1/2 tsp garlic powder
- 1/2 tsp sea salt
- 1 tbsp olive oil
- 6 large peeled and deveined shrimp, uncooked
- 1 tsp fish sauce
Additional Iteams
- ¾ cup diced mango
- Large leaves of lettuce such as romaine for the boats
Instructions
1.) For the avocado mixture: place all ingredients in a blender and blend until you form a purée.
2.) For the seasoned shrimp: whisk together ginger, oregano, garlic, and sea salt in a small bowl.
3.) Heat oil in a large skillet over medium-high heat. Stir spice mixture into oil and let cook for 10 seconds. The mixture will froth and bubble slightly.
4.) Toss shrimp with the spice and oil mixture until well coated in the skillet.
5.) Cook for 3-4 minutes until cooked all the way through.
6.) Assemble lettuce boats by placing the avocado mixture, seasoned shrimp and mango on top of the lettuce.
Shrimp Saute
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This recipe is so quick and simple. It is also a good recipe to reserve leftovers for tomorrows lunch. Consider serving with steamed vegetables or over a mixed greens salad.
Serves 3: 173 calories and 3 carbs per serving.
1 pound shrimp, peeled, de-veined and rinsed.
2 garlic cloves, crushed.
1/2 oz. of fresh parsley, chopped.
1 fl oz. of dry white wine.
1/2 lemon, cut in half.
Directions:
In a non-stick frying pan add the shrimps, garlic, parsley and wine. Saute on medium heat until the shrimps are pink. Serve with fresh lemon.
The Ingredients below and the Nutritional Information are based on one serving size.
Simple Pork Tenderloin
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Ingredients
- 4 oz. pork tenderloin
- 2 tablespoons of coconut oil
- Salt and Pepper to taste
Instructions
1.) Rub the meat with salt and pepper
2.) Add coconut oil to a frying pan
3.) Once coconut oil has reduced throw in the pork tenderloin
4.) Flip occassionally until well done on both sides
5.) Garnish with any additional herbs of your choice
6.) Plate and enjoy
Slow Cooker Pulled Chicken
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Yields 2
This no hassle meal can be made for lunch a day in advance and leaves enough for leftovers!
Ingredients
- 2, 4 oz. chicken breasts
- 3 slices of bacon
- 2 tablespoons of avocado oil
- 2 tablespoons of Italian seasoning
- 1/4 cup water
Instructions
1.) Mix all of the ingredients well; can be done in a separate bowl or in the slow cooker
2.) Place the slow cooker on low heat and cook for 7-8 hours
3.) Shred the meat and serve
Smoked Salmon Bites
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Ingredients
- Smoked Salmon
- 1/4 cucumber
- Olive Oil
- Capers
Slice cucumber. Place smoked salmon on the cucumber to create bite-sized portions. Place capers on each slice and drizzle with olive oil.
Stir-Fried Beef with Vegetables
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Serves 2: Can easily be doubled or tripled to make for family or friends.
8 oz. boneless sirloin steak (grass-fed), trimmed of all visible fat, thinly sliced into small bite sized strips.
2 Tbs olive oil mixture
1 clove of garlic, pressed
2 celery stalks, chopped
1 cup broccoli
4 oz. thinly sliced carrots
4 oz. sliced mushrooms
3 tbsp lemon juice
Directions:
Saute the beef in half of the oil with garlic until the beef is browned. Remove from skillet. Heat the residual oil in the skillet. Saute the broccoli, celery and carrots until tender about 4 minuets. Add the mushrooms and lemon juice. Stir-fry mixture for approximately 3 more minutes. Combine the vegetables with the meat.
Strawberry Bacon Kale Salad
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Ingredients
- 2 cups kale, chopped
- 1/2 cups strawberries, sliced
- 1/4 large avocado, chopped
- 1 slice bacon
- 2 tbs coconut cream
- 1/4 tablespoon honey
- 1/2 tablespoon apple cider vinegar
- Sea salt, to taste
Instructions
1.) Combine kale, strawberries and avocado in a large salad bowl.
2.) For the dressing, cook bacon until crisp in a small skillet over medium heat.
3.) Drain the bacon on paper towels to remove excess grease, then crumble into small pieces
4.) Combine the coconut cream, honey, vinegar, and salt to create the dressing
5.) Toss the dressing and salad together before serving.
Sweet Salsa Pork Chops
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Yields 2
Ingredients
-2 pork chops
-1/4 of an apple
-1 radish
-2 slices of ginger
-1 teaspoon of Dijon mustard
-coconut oil for cooking
-salt and pepper to taste
Instructions
1.) Chop up the apple, ginger and radish into smal cubes
2.) Combine the chopped ingredients into a small bowl and mix well; this will be your salsa
3.) Coat a frying pan with a splash of coconut oil (about 1/2 tablespoon)
4.) Fry pork chops until they are fully cooked
5.) Plate pork chops
6.)With a spoon drizzle some djion mustard over the pork chop and top with salsa (can also be served on the side)
Breakfast Recipes
Green Smoothie
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Ingredients
- 1⁄2 banana
- 1⁄4 avocado
- 1 cup vegetable juice, chilled
- 2 cups of spinach or kale
- 4 ice cubes
Instructions
1.) Blend well
Blueberry Smoothie
Ingredients
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Ingredients
1 banana, sliced
1/2 Cup of kale
1/4 Cup of frozen blueberries
1 Cup of pomegranate juice
1/2 tsp turmeric
Instructions
1.) Blend and serve cold
Breakfast Porridge
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Ingredients
- 1/2 cup cooked butternut squash
- 1/4 cup full fat organic coconut milk
- 1 pinch salt
- 1/2 tsp cinnamon
- 1/2 tsp ground ginger
- 1/4 large apple
- 1 tbs toasted coconut
Instructions
1.) Grate the whole apple without peeling.
2.) Add the apple, butternut squash, coconut milk, salt and spices to a food processor
3.) Blend until smooth for about a minute.
4.) In a saucepan add the blended mixture and bring to a simmer, stirring occassionally
5.) Cook for about 10 minutes
6.) Serve warm and top with about a tablespoon of toasted coconut for each serving
Carrot Cake Breakfast Purée
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Ingredients
- 1 whole apple diced
- 1 cup diced carrots
- 1 tsp cinnamon
- Pinch of salt
- 1 tbsp coconut oil (for cooking)
- 1 whole cooked sweet potato
- 3/4 of cooked spaghetti squash
- 1 tsp honey
Instructions
1.) In a medium saucepan, sauté carrot and apple in coconut oil until moderately tender.
2.) Once cooked to satisfaction, set aside.
3.) Purée cooked sweet potato with the skin on and only the inside of the spaghetti squash.
4.) Mix all ingredients together, drizzle with honey and enjoy!
Carrot Shake
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Ingredients
- 1 apple, chopped
- 1/2 carrot (approx. 3oz), chopped
- 1 banana
- 1 cup ice
- 1/2 Tablespoon coconut oil
- 1/2 cup coconut milk
- dash of cinnamon
Instructions
1.) Blend until smooth
Cinnamon Banana "Oatmeal"
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Ingredients
- 3/4 cup spaghetti squash (cooked)
- 1/4 cup shredded coconut
- 1/4 cup coconut milk
- 1/2 large ripe banana, mashed
- 1 tsp cinnamon
- pinch salt
- A few slices of banana
- Dash of cinnamon
- Tsp of whipped coconut cream
Instructions
1.) Put all the ingredients into a large pan, and cook, frequently stirring until soft.
2.) Once ingredients have softened, use a blender to break down the ingredients, but leaving the mixture with a chunky consistency.
3.) Serve in a bowl and top with banana, cinnamon, and whipped coconut cream.
Cinnamon Sausage
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Ingredients
- 1/2 tablespoon coconut oil
- 4 oz ground chicken
- 1/4 of a medium green apple, shredded
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground ginger
- 1/4 teaspoon dried thyme
- 1/4 teaspoon dried rosemary
- 1/4 teaspoon sea salt
- 1/4 teaspoon garlic powder
Instructions
1.) Heat the oil in a large skillet over medium heat.
2.) Combine the remaining ingredients in a mixing bowl and mix well by hand, then form into several patties.
3.) Cook in the skillet about 20 minutes or until cooked through, flipping once halfway through.
Coconut Granola Cereal
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4 servings
Ingredients
2 cups organic coconut flakes, unsweetened
1 heaping Tbs coconut oil
1 heaping Tbs coconut manna
½ tsp. cinnamon
2 c. guar-gum free coconut milk
pinch of salt
Instructions
Preheat over to 350° F.
Heat coconut oil and coconut manna until liquified. Mix with cinnamon and remove from heat. In a bowl, add coconut flakes and drizzle the coconut oil mixture over it. Toss lightly with a spoon. Add pinch of salt over the mixture and gently stir.
On a parchment lined cookie sheet, evenly distribute the coconut flakes. Bake for 12-15 minutes, stirring occasionaly throughout baking process. Remove from oven and let cool and store in air-tight container.
Mix 1/2 cup coconut granola with 1/2 cup coconut milk for breakfast.
Shelf life: 4-5 days.
Grapefruit Smoothie
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Ingredients
- 1 medium grapefruit, chopped pealed and pithed
- 1 cup frozen pineapple chunks
- 1/2 cup coconut water
- Juice of 1/2 lemon
- 4 ice cubes
Instructions
1.) Blend and serve cold
Kale And Bacon Breakfast Hash
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Ingredients
- 4 slices of bacon, chopped
- 1/4 cup sliced mushrooms
- 1/4 cup butternut squash, cubed
- 3 stems of green kale, chopped
- Salt to taste
Instructions
1.) Place a small frying pan on medium heat
2.) Add the slices of bacon to the pan and flip occassionally until fully cooked
3.) Using tongs, remove the bacon from the pan and set on a paper towel. Leave the bacon fat in the pan.
4.) Add the butternut squash, and mushrooms to the pan and cook for several minutes.
5.) After several minutes add the kale to the pan and cook for an additional 5 minutes, stirring occasionally.
6.) When fully cooked, add the hash to a bowl and top with chopped bacon.
Mango Strawberry Smoothie
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Ingredients
- 1/3 cup coconut milk
- 1/2 cup frozen mango
- 4 fresh strawberries, stemmed and quartered
- 1/2 cup coconut water
- 4 ice cubes
Instructions
1.) Blend and serve cold
Plantain Wraps
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Ingredients
Wraps (Yields 4-6):
- 3 Green Plantains
- 1 cup water
- 1/3 cup extra virgin olive oil
- 1 tsp. sea salt
Filling:
- 4 oz Cooked Chicken
- 1 cups of Salad lettuce
Sauce (Optional):
- 1/2 cup full-fat coconut milk
- 2 garlic cloves, crushed
- 2 tbsp lemon juice
- 1 tbsp fresh dill
- 1/8 tsp sea salt
- 1/8 tsp black pepper
Instructions
For Filling:
1.) Cook chicken in a medium pan until fully cooked; season with salt and pepper and dice or shred
For Sauce:
1.) Peel, seed and shred a cucumber
2.) In a medium-sized bowl, combine the cucumber, coconut milk, garlic, lemon juice, dill, salt and pepper and mix well.
3.) Chill before serving. You can use this a sauce for meat like lamb or be a bit more out of the box and stir it into zucchini noodles.
For Wraps:
1. Heat your oven to 375 degrees, then peel and chop your green plantains.
2. Place all the ingredients in your high speed blender.
3. Using the tamper to push the ingredients into the blades, puree until it is smooth.
4. Spread on a parchment lined baking sheet.
5. Bake for 25-30 minutes; it should puff slightly.
6. Cut into squares
7. Serve with lettuce, ground beef and tzatziki sauce
Strawberry and Coconut Smoothie
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Serves 1:
This tasty dairy free smoothie is great for a post workout meal, breakfast or snack. Use frozen strawberries to keep from diluting the smoothie.
8-10 frozen strawberries
3 fresh strawberries
8 oz coconut milk
Directions:
Mix all the ingredients in the blender until smooth (about 5 minutes max). There might be enough to share, but you can keep it all for yourself too!
Sweet Potato and Bacon Bowl
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Instructions
- 1 cup diced sweet potato
- 1/2 cup green onion
- 5 strips bacon, lightly crumbled
- 1 clove garlic, minced
- 1/2 teaspoon salt
- 1/2 cup spinach
Ingredients
1.) In a large skillet over medium heat, cook the bacon until crisp, for about 10 minutes.
2.) Remove the bacon from the pan, leaving about a tablespoon of bacon fat in the pan.
3.) Add the sweet potatoes and onions to the pan and cook for 8 minutes.
4.) Add the garlic, and salt and stir
5.) Add the spinach and cook until soft. Stir the bacon back in and serve.
Sweet Potato Breakfast Latkes
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Ingredients
- 2 bacon strips, cut into 1/2 inch pieces
- 1/2 medium sweet potatoes (orange skin) peeled
- 1 scallion, chopped
- 1 Tbsp coconut flour
- 1 tsp fresh dill
- Salt to taste
Directions
1.) Fry bacon, in a medium frying pan. Remove with tongs and set on paper towels; leave the bacon grease in the pan
2.) Peel and grate sweet potatoes. Place the shredded sweet potatoes in a mixing bowl
3.) Add the bacon, chopped scallions, coconut flour, dill and salt to the mixing bowl. Mix everything together well to combine
4.)To form the latkes, first scoop up the mixture using a 1/4-cup measuring cup for each latke. Next place each scoop on a plate, and gently flatten with wooden spoon until each latke is about 3/4 inches in thickness.
5.) In the pan with the bacon fat, cook the latke patties. Cook each for several minutes on each side, or until potatoes have appear golden brown in color
7.) Enjoy!
Turkey And Squash Hash
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Ingredients
Meat:
4 oz ground turkey
1/2 Tbs coconut oil
1/4 tsp dried thyme
1/4 tsp cinnamon
sea salt, to taste
Hash:
- 1/2 Tbs coconut oil
- 1/2 tsp cinnamon
- 1/2 tsp ground ginger
- 1/4 tsp garlic powder
- 1/4 tsp turmeric
- 1/4 tsp dried thyme
- sea salt, to taste
- 1 small zucchini
- 1/4 cup shredded carrots
- 1 cup cubed frozen butternut squash (or sweet potato)
- 1/2 large apple, peeled and chopped
- 1 cup spinach or kale
Instructions
1. Add coconut oil to a frying pan over medium heat.
2. Add the ground turkey and cook through.
3. Season with cinnamon, thyme, and sea salt. Set aside.
4. Drop remaining coconut oil to the same skillet and add zucchini, carrots, apple, and squash. Cook for 4-5 minutes, or until veggies are soft.
5. Add in spinach and stir until soft.
6. Stir in the turkey and remaining seasonings.
7.) Plate and enjoy
Turkey Avo Bacon Roll-up
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Ingredients
1 slice turkey
2 slice bacon
1/2 avocado
Directions
Use turkey as the outside of the rollup. Smash avocado and spread onto turkey. Place strips of bacon on the avocado and rollup up the turkey around filling. Season to taste.
Snacks/Sides/Sauces
Healthy, AIP-Approved Snacks, Sides & Sauces
For snack, side & sauce ideas, see the recipes below:
Baby Beet Salad
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Roasting baby beets provides a sweeter flavor compared to standard, uncooked beets.
16 baby beets, stems trimmed
1 cup mixed baby greens
extra virgin olive oil
salt and pepper
Preheat oven to 375 degrees F.
Wrap the beets individually in foil and roast in the middle rack of the oven until tender, 30 to 40 minutes. Remove from the oven and let them rest in the foil for 15 minutes. Carefully open the foil, being cautious of steam.
Cut off the stems and peel. Cut them in halves or quarters and arrange over greens. Drizzle olive oil over salad and season with salt and pepper. Best served at room temperature.
Broiled Mushrooms
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A fabulous recipe for those who love mushrooms!
3-4 oz. large mushrooms, cleaned and stems removed
1/4 tablespoon olive oil
1/2 clove garlic, sliced thinly
1/4 teaspoon dried rosemary, crumbled
1/8 teaspoon dried thyme
salt and pepper to taste
Heat the broiler. Lightly oil a baking sheet.
Put the mushrooms on the baking sheet, stem side up. Drizzle the olive oil over them, then sprinkle on the garlic, herbs, salt, and pepper. Broil for 15 minutes, brushing occasionally with any juices in the pan, turning the mushrooms over after 10 minutes.
Coconut Granola Cereal
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4 servings
Ingredients
2 cups organic coconut flakes, unsweetened
1 heaping Tbs coconut oil
1 heaping Tbs coconut manna
½ tsp. cinnamon
2 c. guar-gum free coconut milk
pinch of salt
Instructions
Preheat over to 350° F.
Heat coconut oil and coconut manna until liquified. Mix with cinnamon and remove from heat. In a bowl, add coconut flakes and drizzle the coconut oil mixture over it. Toss lightly with a spoon. Add pinch of salt over the mixture and gently stir.
On a parchment lined cookie sheet, evenly distribute the coconut flakes. Bake for 12-15 minutes, stirring occasionaly throughout baking process. Remove from oven and let cool and store in air-tight container.
Mix 1/2 cup coconut granola with 1/2 cup coconut milk for breakfast.
Shelf life: 4-5 days.
Orange And Carrot Salad
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1 large oranges, peeled, pith removed, sectioned with membranes, juice reserved
1/2 pound carrots, well scrubbed and grated
1/2 teaspoon ground cinnamon
1 1/2 tablespoons fresh lemon juice
1/2 teaspoon orange flower water
pinch salt
1/2 tablespoon chopped mint
Toss everything except mint together. Chill. Before serving, garnish with mint.
Cherry Berry Medley
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Berry lovers will find this recipe to be the perfect, satisfying ending to any meal. The unusual pairing of fruits makes for a surprising delicious combination. This recipe serves four. The calorie count for each serving is 115.5 calories.
1/2 cup bing or rainier cherries, pitted and chopped
1/2 cup blueberries
1/2 cup golden raspberries
1/2 cup blackberries
1 tsp vanilla extract
1/2 tsp clove powder
1/2 cup cinnamon
1 tbsp chopped fresh mint leaves, plus four leaves for garnish.
Combine cherries and berries in medium bowl. Add vanilla, clove, cinnamon, and chopped mint, and gently toss. Chill 30 minutes. Garnish with mint leaves just before serving. Serves four. Ingredients listed below represent one serving.
Easy Baked Apple Chips
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Serves 2:
2 Gala apples
Dash of nutmeg (optional)
Directions:
1. Preheat the oven to 225 degrees F.
2. Cover a baking sheet with parchment paper.
3. Cut out the core and slice the apples as thinly as you can.
4. Set the slices on the baking sheet. Then, bake in the oven for an hour, flip them over, and bake for about another hour.
5. Before serving let it cool down and consider trying a sprinkle of nutmeg on top.
The Ingredients below and the Nutritional Information are based on one serving size.
Kale Chips
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Serves 1 (30 chips):
1 bunch Kale
olive oil
Directions:
1. Wash off the kale under running water, and dry off as much as possible.
2. Pre-heat the oven to about 350 degrees F.
3. Line a baking sheet with parchment paper. Before placing kale on the sheet cut the stem out of every leaf.
4. Place the kale in a single layer on the prepared baking sheet, not allowing any to touch eachother.
5. Coat the leaves with a thin layer of oil.
6. Heat the kale in the oven for 10-12 minutes, flip them over, and then cook for another 4 minutes. They should be crispy but not brown.
The Ingredients below and the Nutritional Facts are based on one serving size.
Paleo Diet - No Big Dill Carrots
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This makes a great snack or a side dish. Recipe from the Paleo Diet Cookbook by Dr. Loren Cordain. 2 cups baby carrots 1 tbsp dried dill 1 tbsp lemon juice Steam baby carrots and serve topped with a sprinkling of dill and lemon juice.
Red Wine Vinaigrette
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3 tablespoons red wine vinegar
1/2 cup olive oil
salt to taste
Quickly whisk the ingredients together to blend together. Pour over the salad ingredients and gently toss to combine well.
Silky Cinnamon Apples
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Ingredients
- 2 tsp Coconut Oil
- 1 Apple
- 1/4 tsp Cinnamon
- Pinch Sea Salt
Instructions
1.) In a small skillet, melt the coconut oil over medium heat
2.) Add the sliced apples to the pan with the melted coconut oil.
3.) Sprinkle with the cinnamon and sea salt. Gently stir to coat the apple slices with the oil and the spices.
4.) Saute the apples for approximately 10 minutes, stirring occasionally, or until soft.
5.) Serve warm with a drizzle of coconut milk & an extra dusting of spices, if desired.
Simple Balsamic Vinaigrette
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Best on salad, vegetables, even chicken!
3 tablespoons balsamic vinegar (no sugar added)
1 tablespoon Dijon mustard
1 garlic clove, minced
1/2 cup olive oil
Salt and freshly ground pepper
Mix the vinegar, Dijon mustard, and garlic, mashing it all together. Slowly drizzle in the olive oil so it emulsifies and thickens a bit. Salt and pepper to taste.
Makes 6 servings; 1 serving = 2 Tbs.
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