Sunday, October 12, 2014

spicy sesame-lime salmon


2 tablespoons ghee or coconut oil, melted
4 (4- to 6-ounce) wild salmon fillets
4 tablespoons Spicy Sesame Ginger Dressing
2 tablespoons white sesame seeds
1 lime, cut into wedges
1 tablespoon red chili flakes (optional)

Preheat the oven to 350°F.

Brush an oven-safe pan with the ghee or coconut oil in the shape of your pieces of fish, then place the salmon in the pan on the greased areas. Brush each piece of fish with 1 tablespoon of the Spicy Sesame Ginger Dressing, then sprinkle each piece with 1/2 tablespoon of the white sesame seeds.

Bake for 10 to 12 minutes or until the fish is light pink all the way through.

Squeeze a lime wedge over each piece of fish and sprinkle with chili flakes, if using.

Sanfilippo, Diane (2013-12-29). The 21-Day Sugar Detox: Bust Sugar & Carb Cravings Naturally (Kindle Locations 3559-3564). Victory Belt Publishing. Kindle Edition.

perfectly grilled chicken breast

1 pound boneless, skinless chicken breast
juice of 1 lemon, or 2 tablespoons
balsamic vinegar
1 teaspoon dried oregano, rosemary, or other herb
1/2 teaspoon sea salt
1/2 teaspoon black pepper
2 tablespoons coconut oil or ghee
2 tablespoons extra-virgin olive oil

Preheat a grill pan or grill to medium heat.

Place a chicken breast on a cutting board with the thickest side facing you. Set your non-cutting hand on top and, while pressing down slightly on the chicken with your palm (keeping your fingers out straight), begin cutting down the length of the side of the breast, keeping your knife parallel to the cutting board. Carefully slide the knife through the center so that the thickness is cut in half. Continue to slice almost completely through the chicken breast, leaving it connected in the center so that it flattens out to a “butterfly” or heart shape—see the top piece of chicken pictured at right. The chicken should now be 1/4- to 1/2-inch thick at most. Repeat with the remaining chicken breasts.

In a large bowl, combine the lemon juice or vinegar with the oregano, salt, and pepper. Add the chicken and turn to evenly coat; allow to marinate for at least 5 minutes, but not more than an hour.

Brush the hot grill or grill pan with the coconut oil or ghee, then cook the chicken for 4 to 5 minutes per side, depending on the thickness of the chicken.

When you notice that the chicken has turned white up around the sides and toward the middle, it’s time to flip it. When you take the chicken off the grill, brush it liberally with the extra-virgin olive oil. Allow to sit for at least 5 minutes before slicing to eat.

Sanfilippo, Diane (2013-12-29). The 21-Day Sugar Detox: Bust Sugar & Carb Cravings Naturally (Kindle Locations 2935-2940). Victory Belt Publishing. Kindle Edition.

Friday, October 10, 2014

Lemon Garlic Shrimp over Cauliflower Mash

Ingredients for 2-3 servings:
Shrimp Marinade:
  • Zest from 1 lemon
  • 2 cloves garlic, minced
  • 3 tablespoons extra-virgin olive oil
  • 1/2 teaspoon dried oregano
  • 1 pound raw shrimp, shelled and de-veined
Cauliflower Mash:
  • 1 head of cauliflower, cut into large-ish florets
  • 6-8 cloves garlic, peeled
  • extra-virgin olive oil
  • Kosher salt and freshly ground black pepper, to taste
  • butter (grass-fed)
  • 1/2 cup Parmesan cheese, freshly grated (on certain levels of the 21DSD)
  • (optional) half and half or cream / or broth, if needed to correct consistency (on certain levels of the 21DSD)
Lemon Garlic Shrimp:
  • Marinated shrimp (from above)
  • 6 cloves garlic, minced
  • 2 slices bacon
  • 2 tablespoons butter (grass-fed)
  • 1/2 cup white wine, or bottled clam juice (no wine on the 21DSD)
  • 1/2 sweet onion, thinly sliced
  • 1 teaspoon crushed red pepper flakes, or to taste
  • pinch or two of dried oregano
  • juice of one lemon
  • Kosher salt and freshly ground black pepper, to taste
  • 2 tablespoons fresh oregano, chopped
First, mix up the marinade ingredients for the shrimp.  Put the shrimp and the marinade in a resealable bag, mix it up well so all the shrimp have some marinade on them, and refrigerate for 1-4 hours.
Preheat an oven to 400F.  Place the cauliflower and garlic in a shallow roasting pan.  Toss with enough olive oil to coat the pan and the vegetables.  Season lightly with salt and pepper.  Cover loosely with foil, and roast for 15 minutes.  Remove foil, and shake to mix up the vegetables for more even browning.  Roast uncovered for 15-20 minutes, or until cauliflower and garlic are soft and lightly browned.  Remove from oven.
Using a food processor, puree the cauliflower with a couple tablespoons of butter (or more).  Add the Parmesan cheese and mix well.  You want to end up with the cauliflower having the consistency of mashed potatoes or grits (fairly thick, not runny).  If needed, add a drizzle of cream or broth if the cauliflower is too dense.  Adjust seasoning with salt and pepper.  Place in a heat-proof bowl and keep warm.
In a large saute pan or Dutch oven, cook the bacon until crisp.  Set aside on paper towels until cool, then chop into small pieces.  Set aside.
Add two tablespoons of butter to the bacon drippings in the pan, and heat until melted over medium high heat.  Add the onion and cook until softened.  Add the minced garlic, red pepper flakes, and oregano, and saute for about a minute, stirring frequently.  Stir in wine.  Cook until liquid is reduced by half (will only take a few minutes), then add the shrimp.  Cook, stirring frequently to turn the shrimp, until shrimp are pink and opaque on both sides.  This should only take 3 or 4 minutes; do not overcook the shrimp or they will be rubbery!  Stir in the lemon juice and remove from heat.  Season to taste with salt and pepper.
Serve the shrimp and sauce over the mashed cauliflower.  Garnish with chopped bacon and fresh oregano.



Prep time:  30 mins        Cook time: 30 mins       Servings: 4-6

- 4 strips bacon, cooked and chopped (save the bacon fat!)
-1/4 cup chopped fresh parsley (for garnish, optional)
- Hot sauce (for serving, optional)

- 1 Tbsp. lard/bacon fat or tallow
- 1/2 small onion, finely chopped
- 3 cups riced cauliflower
- 1 1/4 cup almond flour
- 2 1/2 cups chicken broth
- 1/4 tsp. garlic powder
Sea salt to taste
- Ground pepper to taste

- 2 Tbsp. lard/bacon fat or tallow
- 1 lb. large shrimp, peeled and deveined, tails removed
- 1/2 small onion, finely chopped
- 2 cloves garlic, crushed
- 1 Tbsp. lemon juice

- 1/2 tsp. sea salt
- 1/2 tsp. garlic powder
- 1/4 tsp. onion powder
- 1 tsp. paprika
- 1/4 tsp. cayenne (or more if you like it hot!)
- 1/2 tsp. dried oregano
- 1/2 tsp. dried thyme
- 1/8 tsp. red pepper flakes (optional)

Equipment:Food processor or blender
- Medium saucepan
Measuring cups and spoons
Chef knife
Cutting board
- Small mixing bowl
- Stirring spoon
- Large skillet

1. Chop the cauliflower into florets. Working in batches, pulse a few florets at a time in a food processor blender until the cauliflower pieces are the size and shape of rice (be careful not to over-blend!). Set the riced cauliflower aside.
2. In a medium saucepan over medium high heat, warm 1 Tbsp lard/bacon fat or tallow and then saute the onion for about 3 minutes. Add the riced cauliflower and stir to combine.
3. Add the chicken broth to the pan, stir to combine and then bring to a boil. Add the almond flour and seasonings and stir to combine.
4. Cover the pan and allow to simmer for 15 minutes, stirring occasionally. If grits are too thin for your liking add morealmond flour, if too thick add more broth. Taste and add sea salt and/or pepper to your liking.

1. Rinse shrimp and pat dry. Mix seasoning ingredients in small bowl and sprinkle the mixture over the shrimp, tossing to coat.
2. Heat a large skillet over medium heat and warm 2 Tbsp. lard/bacon fat or tallow  Add the shrimp, onion and garlic to pan and cook until the shrimp turn pink. Add the lemon juice to the pan and saute the shrimp for another 2-3 minutes or until cooked through. Remove from heat.

1. Add a large scoop of grits to a bowl and add a serving of shrimp on top. Garnish it with some crumbled bacon and a few pieces of parsley (optional). Serve with your favorite hot sauce for some added heat.


Wednesday, October 1, 2014

Southwest Scramble

8 eggs
2 mild chicken sausages (or pork or sausage of choice)
1/2 teaspoon oregano
1/2 teaspoon paprika
1 zucchini, diced
1/2 red bell pepper, finely diced
1/2 orange bell pepper, finely diced
1 plum tomato, chopped
1/4 cup fresh cilantro, chopped
salt and pepper to taste

In a medium bowl, whisk eggs, oregano, and paprika. Set aside.

In a large skillet or seasoned cast iron skillet, heat 1 teaspoon olive oil (or coconut). Add sausage, zucchini, bell peppers, and tomato and saute, stirring constantly, until sausage is cooked through and vegetables are tender. Drizzle egg mixture over top and stir constantly until eggs are cooked, about 3 to 5 minutes. Season with salt and pepper to taste.

Serve warm with a side of fresh berries and your morning cup of coffee or tea. For even a added touch have some salsa and guacamole on the side. Enjoy!
Makes 4 to 5 servings


No-Sweet Paleo Granola


  • 1/2 cup Coconut Oil
  • 2 tbsp. of Cinnamon
  • 1 1/2 cups shredded coconut
  • ½ cup Pecans
  • ½ cup Walnuts
  • ½ cup Macadamia nuts
  • 2 small green apples chopped (peel it if you like)
  • Salt to taste


Pre-heat the oven to 300.
Break/Chop the nuts.
As a time and money saver I use a piece of plywood, ziplock bag and a hammer to break up all the nuts. Pre-chopped nuts are much more expensive, I also do this because I like a few whole nuts in my granola.
In a large mixing bowl pour in the metaled coconut oil, add in the cinnamon and stir until blended. Add in the shredded coconut, nuts and chopped apple.
Stir until everything is well coated. Pour the mixture onto a baking sheet and spread it out. Sprinkle a pinch or two of salt over the granola and place it in the oven.
Stir it every 5-7 min until done. It is very easy to burn the granola, so keep your eye on it.
Take it out of the oven and let it cool. Portion out servings into small zip lock bags so they are ready to go when you are!

Spaghetti Carbonara Quiche

  • 1 medium spaghetti squash 
  • 12 oz nitrate-free bacon
  • 1 medium onion, diced
  • 1/2 C mushrooms, diced
  • 1 C spinach
  • 1 Tbsp arrowroot powder
  • 1/2 C full-fat coconut milk
  • 8 eggs
  • 1 tsp parsley
  • 1 tsp salt
  • 1/4 tsp garlic powder
  1. Preheat oven to 350 degrees
  2. Cut the spaghetti squash in half, scoop out the seeds, place open side down on a plate and microwave for 10 minutes (alternatively, bake for 40 minutes at 350 degrees)
  3. Scoop out noodles and press into the bottom and sides of a pie pan.
  4. Cut bacon into 1/4" strips and cook until crispy in a medium skillet over medium heat
  5. When the bacon is finished cooking, remove from the pan and set-aside bacon. Drain excess bacon fat to save for later.
  6. Saute the onions and mushrooms until softened. Add spinach and stir until wilted.
  7. In a medium mixing bowl, scramble eggs, arrowroot, coconut milk, parsley, salt and garlic powder in a bowl until all yolks are fully incorporated.
  8. Stir in bacon, onions, mushrooms and spinach and pour into the pie pan.
  9. Bake in 350 degree oven for 25 minutes, until top of eggs browns slightly.