roasted cauliflower soup

PREP TIME 15 MINS • COOK TIME 45 MINS • SERVINGS 4

1 medium head cauliflower
3 tablespoons ghee, bacon fat, or coconut oil, divided
sea salt and black pepper to taste
1/2 cup diced onion
1/2 cup diced carrot
1 teaspoon fresh rosemary or other fresh herbs of your choice
3 cups Bone Broth (chicken, see here)

OPTIONAL GARNISHES
4 teaspoons extra-virgin olive oil or truffle oil
2 slices bacon, cooked and diced

Preheat the oven to 375°F.

Chop the cauliflower into 1- to 2-inch pieces. Place the cauliflower in a large roasting pan. Melt 2 tablespoons of the ghee, bacon fat, or coconut oil and drizzle it over the cauliflower. Toss the cauliflower to evenly coat and season liberally with salt and pepper. Roast the cauliflower for 30 to 40 minutes or until the edges begin to brown.

While the cauliflower roasts, prepare the rest of the soup ingredients. Melt the remaining 1 tablespoon ghee, bacon fat, or coconut oil in a soup pot over medium heat and sauté the onion, carrot, and rosemary along with a dash of salt and pepper until the onions are translucent and the carrots are soft, approximately 8 minutes. Add the Bone Broth, reduce the heat to low, and simmer for 10 minutes.

Reserve 1/2 to 1 cup of the roasted cauliflower for garnish. Place 2 cups of the roasted cauliflower plus 2 cups of the broth mixture in a blender—taking care not to fill it too much, as hot liquids tend to expand in the blender. Put the blender lid firmly in place on top of the pitcher, but remove the center “valve” piece from the lid. Hold a thick kitchen towel over the lid, covering the hole where the valve normally stays. Blend on low at first, then briefly blend on high. This will give your soup a creamy texture. You may choose to blend all the cauliflower and broth mixture; if so, do it in batches so as not to overfill your blender.

Add the blended soup back to the soup pot and stir to combine. Serve garnished with the reserved roasted cauliflower chunks and a drizzle of a high-quality extra-virgin olive oil or truffle oil and/or chopped bacon, if using.

Source:
Sanfilippo, Diane (2013-12-29). The 21-Day Sugar Detox: Bust Sugar & Carb Cravings Naturally (Kindle Locations 3808-3810). Victory Belt Publishing. Kindle Edition.

smoky chicken tortilla-less soup

PREP TIME 30 MINS • COOK TIME 45 MINS • SERVINGS 4

2 tablespoons coconut oil or bacon fat
1 small onion, diced
1 red bell pepper, diced
2 carrots, diced
2 stalks celery, diced
1 poblano pepper, roasted, peeled, and diced (see Kitchen Tip)
sea salt and black pepper to taste
2 teaspoons ground cumin
2 teaspoons ground coriander
1/2 teaspoon chipotle powder
7 ounces tomato paste
1 quart Bone Broth (chicken or beef, see here)
1/2 pound boneless, skinless chicken, cooked and shredded

OPTIONAL GARNISHES
1/4 cup chopped fresh cilantro leaves
1 avocado, sliced

KITCHEN TIP
To roast the poblano pepper, simply place the whole pepper over a low, open gas flame directly on the grate, turning regularly with tongs until the skin is blackened on all sides. Place the pepper in a bowl, cover, and set aside for few minutes. Then gently remove the blackened skin with your hands. If the pepper is still very hot to the touch, you may run it under some warm water while you remove the blackened skin, but this may weaken the flavor of the pepper slightly, so waiting for it to cool just enough to handle is ideal. Use the seeds if you like; poblanos aren’t known for being super hot.

In a large soup pot, melt the coconut oil or bacon fat over medium heat. Put the onion in the pot and cook until it becomes translucent and the edges begin to brown. Add the bell pepper, carrots, celery, roasted poblano pepper, salt, and pepper to taste. Add the cumin, coriander, and chipotle powder and stir until well combined. Cook for a few more minutes until the vegetables are soft.

Stir in the tomato paste and Bone Broth and season with salt and pepper again if needed. Reduce the heat to low and simmer for 20 minutes or until the flavors are well combined. When the soup is nearly done, add the cooked chicken to the pot just to heat it all the way through. Taste once more and adjust the seasoning if needed. Serve garnished with the cilantro and avocado slices, if desired.

Source:
Sanfilippo, Diane (2013-12-29). The 21-Day Sugar Detox: Bust Sugar & Carb Cravings Naturally (Kindle Locations 3773-3776). Victory Belt Publishing. Kindle Edition.
.

buffalo shrimp lettuce cups

PREP TIME 20 MINS • COOK TIME 10 MINS • SERVINGS 4

4 dozen medium shrimp, peeled and deveined
1/4 cup hot sauce*
1/4 cup coconut oil or unsalted butter, melted
2 tablespoons fresh lemon juice
sea salt and black pepper to taste
1-2 heads lettuce of your choice, separated into leaves
1 to 2 avocados, sliced

Set up a pot with 1 inch of water and a steamer basket. Bring to a boil, covered, over high heat. Steam the shrimp for approximately 5 minutes until pink and white all the way through. You may need to cook it in 2 batches to avoid crowding your steamer basket.

While they’re warm, chop the shrimp into bite-sized pieces.

In a mixing bowl, whisk together the hot sauce, coconut oil or butter, and lemon juice.

Toss the shrimp in the hot sauce mixture, season with salt and pepper, and serve in lettuce wraps topped with avocado slices.

Source:
Sanfilippo, Diane (2013-12-29). The 21-Day Sugar Detox: Bust Sugar & Carb Cravings Naturally (Kindle Locations 3742-3744). Victory Belt Publishing. Kindle Edition.

salmon salad with capers & tomato

4 (6-ounce) cans salmon*
1/2 cup Healthy Homemade Mayonnaise 
1 cup diced tomatoes
1/4 cup capers, drained
juice of 1 lemon
sea salt and black pepper to taste
lettuce leaves, for serving (optional)

In a food processor, pulse the salmon with the mayonnaise until it’s creamy in texture.
Transfer the salmon to a mixing bowl and add the tomatoes, capers, and lemon juice. Mix to combine, then season with salt and pepper.

Enjoy this salad wrapped in lettuce leaves or served over salad greens—or straight up with a fork!

Source:
Sanfilippo, Diane (2013-12-29). The 21-Day Sugar Detox: Bust Sugar & Carb Cravings Naturally (Kindle Locations 3721-3723). Victory Belt Publishing. Kindle Edition.
 

tuna salad wraps

PREP TIME 15 MINS • SERVINGS 4

4 (6-ounce) cans tuna
1/2 cup Healthy Homemade Mayonnaise
1/2 cup minced celery
1 green apple, minced
1/4 cup kelp flakes or minced nori* (dried seaweed paper)
sea salt and black pepper to taste
12 to 16 large lettuce leaves or other raw greens such as collards or kale, stems removed
1/2 cup sliced green onions (scallions), for garnish (optional)


In a food processor, pulse the tuna with the mayonnaise until it’s a creamy texture.

Transfer the tuna to a mixing bowl and add the celery, apple, and kelp flakes or nori. Using a large spoon or spatula, mix the salad ingredients until well combined. Season with salt and pepper.

Fill the lettuce leaves or greens of your choice with equal amounts of the tuna salad and garnish with the sliced green onions, if using.

Source:
Sanfilippo, Diane (2013-12-29). The 21-Day Sugar Detox: Bust Sugar & Carb Cravings Naturally (Kindle Locations 3696-3700). Victory Belt Publishing. Kindle Edition.

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)

KITCHEN TIP Fish is one of the easiest proteins to cook, despite the rampant fear folks seem to have around preparing it! The keys to making tasty fish recipes at home are as follows: 1) Keep it simple—using basic seasoning and some lemon usually yields the best results; 2) cook it less than you think you need to—most fish cooks in well under 15 minutes, so it’s a perfect weeknight protein; and 3) buy it as fresh as you can afford—most people who’ve said they don’t like the fishy taste of fish have always eaten frozen or previously frozen fish. Buying fresh, wild-caught fish that’s on sale where you shop and cooking it that night will keep your fish tasting great and not super fishy!

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.

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

double pork tenderloin

PREP TIME 15 MINS • COOK TIME 10-15 MINS • SERVINGS 4

2 tablespoons Italian Sausage Spice Blend
1 1/2 pounds pork tenderloin (approximately 2 tenderloins)
10 to 12 slices bacon

Preheat the oven to 375°F.

Rub the Spice Blend onto the tenderloins, making sure they are evenly covered on all sides. Wrap the slices of bacon around the tenderloins, with the ends meeting underneath.

Cut pieces of cooking twine approximately 6 inches long to match the number of slices of bacon used, then tie a piece around each slice of bacon to hold it in place.

Place a large cast-iron or other oven-safe skillet on the stovetop over medium-high heat. When the pan is hot, sear the tenderloins on all sides until the bacon is browned, approximately 2 minutes per side.

Place the pan in the oven and roast for 10 to 15 minutes or until the internal temperature of the pork reaches at least 145°F.

Source:
Sanfilippo, Diane (2013-12-29). The 21-Day Sugar Detox: Bust Sugar & Carb Cravings Naturally (Kindle Locations 3478-3481). Victory Belt Publishing. Kindle Edition.

asian-style meatballs

PREP TIME 15 MINS • COOK TIME 25 MINS • SERVINGS 4
 
3 tablespoons coconut aminos*
2 to 3 drops fish sauce (optional)*
1/4 cup sliced green onions (scallions)
1 teaspoon minced or grated garlic
1/2 teaspoon minced fresh ginger
1/2 teaspoon sea salt
1/2 teaspoon black pepper
1 pound ground pork or turkey
1 tablespoon white sesame seeds, for garnish
1 lime, cut into wedges, for garnish

Preheat the oven to 425°F.

In a mixing bowl, combine the coconut aminos, fish sauce (if using), green onions, garlic, ginger, salt, and pepper. Add the meat to the bowl and mix to thoroughly combine with the seasonings. Form the meat into 16 1-ounce meatballs.

Bake for 25 minutes on a rimmed baking sheet. Remove from the oven and garnish with white sesame seeds and lime wedges before serving.

Pictured with Fresh Cabbage & Bok Choy Slaw

Source:
Sanfilippo, Diane (2013-12-29). The 21-Day Sugar Detox: Bust Sugar & Carb Cravings Naturally (Kindle Location 3451). Victory Belt Publishing. Kindle Edition.

shepherd’s pie

1 medium head cauliflower
2 tablespoons unsalted butter, ghee, or other cooking fat
sea salt and black pepper to taste
6 slices bacon, cut into 1/2-inch pieces
3/4 cup diced carrots (approximately 2 large)
2 to 3 cloves garlic, minced or grated
2 pounds ground lamb or beef
1 to 2 fresh sage leaves, minced
1/4 teaspoon ground cinnamon
1 cup peas (thawed if frozen)


NEED MORE CARBS? Bake 2 or 3 sweet potatoes and mash them up to use as a topping instead of cauliflower.

Preheat the oven to 375°F. Chop the cauliflower roughly into 2-inch pieces. Set up a pot with 1 inch of water and a steamer basket. Steam the cauliflower until fork-tender, approximately 10 minutes. While it’s still warm, purée the cauliflower in a food processor with the butter, ghee, or other fat, and season with salt and pepper to taste.

Cook the bacon in a large skillet over medium heat. When the bacon is about halfway done, about 5 minutes, add the diced carrots along with a pinch of salt and pepper. Cook for another few minutes, then add the garlic and ground meat.

When the meat is browned and the carrots are cooked through, add the sage and cinnamon and stir to combine.

Place the meat mixture in an oven-safe baking dish (a pie pan or 9 by 9-inch baking dish works well). Top the meat with a layer of the peas, then a layer of the cauliflower purée. Bake for 20 minutes.

If you wish to brown the top after baking, place the oven rack in the top position, set the broiler to high, and place the dish as close to the heat as possible for 5 to 10 minutes, watching closely to avoid burning it.

PREP TIME 10 MINS • COOK TIME 50 MINS • SERVINGS 4

Source:
Sanfilippo, Diane (2013-12-29). The 21-Day Sugar Detox: Bust Sugar & Carb Cravings Naturally (Kindle Locations 3393-3401). Victory Belt Publishing. Kindle Edition.

crunchy curried beef lettuce cups

1 tablespoon ghee or coconut oil
1 cup chopped jicama
1/2 cup chopped bell pepper
2 tablespoons minced shallot
sea salt and black pepper to taste
2 tablespoons curry powder
1/4 teaspoon ginger powder, or 1/2 teaspoon minced fresh ginger
1/2 teaspoon onion powder
1 teaspoon ground cinnamon
1 clove garlic, minced or grated
1/4 cup full-fat coconut milk*
1 pound ground beef
juice of 1 lime
1/4 cup chopped fresh cilantro leaves
1 head butter or Bibb lettuce, separated into leaves
1 lime, cut into wedges, for garnish

OPTIONAL GARNISHES
1/4 cup finely sliced red cabbage
1/4 cup sliced green onions (scallions)
fresh basil leaves

 In a large skillet, melt the ghee or coconut oil over medium-high heat. Place the jicama, bell pepper, and shallot in the pan and season with salt and pepper. When the vegetables begin to soften—approximately 5 to 10 minutes—add the curry powder, ginger, onion powder, cinnamon, and garlic. Stir to combine and coat the vegetables with the spices.

Continue to sauté for 5 minutes, then stir in the coconut milk. Add the ground beef and cook, breaking it up to combine it with the vegetables and spices, until the meat is brown all the way through, 5 to 8 minutes. Taste to check the seasoning and add more salt and pepper if needed.

Before removing the mixture from the heat, add the lime juice and cilantro and stir to combine.

Serve in butter/Bibb lettuce “cups” with lime wedges and additional garnishes of your choice.

LEFTOVERS MAKEOVER Use leftovers of the beef mixture in a frittata the next morning. Simply place it in an oven-safe skillet, then pour whisked eggs into the pan. Bake in a 350°F oven for twenty to thirty minutes, or until the eggs are set.


Source:
Sanfilippo, Diane (2013-12-29). The 21-Day Sugar Detox: Bust Sugar & Carb Cravings Naturally (Kindle Locations 3360-3366). Victory Belt Publishing. Kindle Edition.
.

ginger-garlic beef & broccoli

FOR THE MARINADE
1/4 cup coconut aminos*
2 to 3 drops fish sauce*
2 tablespoons minced shallot
2 tablespoons sliced green onion (scallion)
1/2 teaspoon minced fresh ginger
1 teaspoon minced or grated garlic
1/2 teaspoon sea salt
1/2 teaspoon black pepper
1 pound skirt steak
1 large head broccoli, chopped into 1- to 2-inch pieces
1 teaspoon coconut oil or ghee

OPTIONAL GARNISHES
1 tablespoon white sesame seeds
1/4 cup finely sliced red cabbage
1/4 cup sliced green onions (scallions)

This recipe pairs well with Basic Cilantro Cauli-Rice

In a mixing bowl, whisk together the ingredients for the marinade.

Lay the skirt steak flat on a cutting board and cut with the grain to divide it into sections that are approximately 4 inches long. Then cut against the grain to slice the meat into 1/4-inch wide strips.

Set the meat in a large, flat pan and pour the marinade over the top, turning the meat to coat it. Let it marinate for 10 minutes.

While the steak marinates, set up a pot with 1 inch of water and a steamer basket. Steam the broccoli for 8 to 10 minutes or until bright green and still slightly firm. Transfer to a colander to drain off any excess moisture.

In a large skillet, melt the coconut oil or ghee over medium-high heat. Place the steak and the marinating liquid in the pan and cook for approximately 1 minute per side or until cooked through. When the meat is just about finished, add the broccoli and gently toss to combine and heat through.

Garnish with white sesame seeds, red cabbage, and/or green onions, if using.

Source:
Sanfilippo, Diane (2013-12-29). The 21-Day Sugar Detox: Bust Sugar & Carb Cravings Naturally (Kindle Locations 3330-3338). Victory Belt Publishing. Kindle Edition.

italian-style stuffed bell peppers

2 bell peppers, halved, cored, and seeded
1 tablespoon bacon grease or coconut oil
1/2 large onion, diced
sea salt and black pepper
4 cloves garlic, minced or grated
1/2 cup diced tomatoes, fresh or canned
1 pound ground beef, bison, turkey, or chicken
6 fresh basil leaves, minced, plus extra for garnish

COOKING TIP It’s best not to use acidic ingredients (like tomatoes or vinegar) in cast-iron cookware since the acid will interact with the iron. This is a good time to use an enameled cast-iron or stainless-steel skillet or a ceramic roasting dish.

CHANGE IT UP Add 2 cups chopped baby spinach to the meat.

Preheat the oven to 375°F. Place the bell pepper halves facedown in a roasting dish or an oven-safe skillet and bake for 10 to 15 minutes. (You can skip this step if you want to keep the peppers more firm/raw.)

While the bell peppers are cooking, heat the bacon grease or coconut oil in a large skillet over medium-high heat. Sauté the onion, adding salt and pepper to taste, until it is translucent and slightly browned on the edges. Reduce the heat to medium, add the garlic and tomatoes, and cook for about 2 minutes.

Add the meat and cook until fully done. Taste the mixture, and add more salt or pepper if needed. Mix in the basil.

Remove the peppers from the oven—they should be just a bit softened—and flip them over. Spoon the stuffing mixture into each one. You can go ahead and eat them at this point, or put them back in the oven for 15 to 20 minutes to allow the flavors of the bell pepper and the meat mixture to blend. Garnish with basil leaves and serve.

You can refrigerate or freeze these to reheat later.

Source:
Sanfilippo, Diane (2013-12-29). The 21-Day Sugar Detox: Bust Sugar & Carb Cravings Naturally (Kindle Locations 3186-3197). Victory Belt Publishing. Kindle Edition.

mustard-glazed chicken thighs

1/4 cup melted unsalted butter or coconut oil
2 tablespoons gluten-free mustard*
1/2 teaspoon dried sage
1/2 teaspoon sea salt black pepper to taste
12 bone-in, skin-on chicken thighs

Preheat the oven to 425°F. In a small mixing bowl, combine the melted butter or coconut oil, mustard, sage, salt, and pepper. Place the chicken thighs on a rimmed baking sheet or in a large baking dish, and brush the mustard glaze evenly over each one.

Bake for 45 minutes or until a thermometer reads 165°F when inserted into the center of one of the chicken thighs.

PREP TIME 25 MINS • COOK TIME 45 MINS • SERVINGS 6-8

Use bone-in, skin-on chicken breasts if you don’t have chicken thighs. Serve with Creamy Herb Mashed Cauliflower and a green salad. These are fantastic reheated in the oven or toaster oven, and they make a delicious breakfast as well.

Source:
Sanfilippo, Diane (2013-12-29). The 21-Day Sugar Detox: Bust Sugar & Carb Cravings Naturally (Kindle Locations 3051-3058). Victory Belt Publishing. Kindle Edition.

Shrimp Pad Thai

4 large zucchini or yellow squash
1 cup snow peas, sliced lengthwise into thin strips
4 dozen extra-large shrimp, peeled and deveined

FOR THE SAUCE
1/2 cup almond butter (raw or roasted)*
1/2 cup coconut aminos*
4 drops fish sauce*
1/2 teaspoon minced or grated garlic
1/4 teaspoon minced fresh ginger
sea salt and black pepper to taste

FOR GARNISH
1 tablespoon white sesame seeds
1/4 cup sliced green onions (scallions)
1/4 cup thinly sliced cucumber

Fill a large pot with 1 inch of water and bring to a boil, covered, over high heat. Place a steamer basket in the pot. While the water comes to a boil, shred the zucchini or yellow squash into noodles using a handheld julienne peeler, a spiralizer tool, or even a regular vegetable peeler (if using a regular peeler, the noodles will be wide and flat versus spaghetti shaped). You should get 4 cups of noodles. When the water is boiling, steam the noodles in the basket for 3 minutes, then remove them and set them in a colander to drain off the excess liquid as they cool slightly. Place the snow peas on top of the noodles in the colander. Place the shrimp in the steamer basket over the still-boiling water and cook for 4 to 5 minutes or until pink all the way through. The cooking time will vary with the size of the shrimp. In a small mixing bowl, whisk together the sauce ingredients until well combined.

Place the noodles, snow peas, sauce, and shrimp in a large skillet over medium-high heat; toss gently to combine and heat through. To serve, garnish with sesame seeds and top with the green onion and cucumber slices.

Lemon Chicken with capers & chives

1 whole (4- to 6-pound) chicken (or bone-in, skin-on parts if you prefer)
2 tablespoons ghee, unsalted butter, duck fat, or coconut oil, melted
1/2 cup capers, drained
1/4 cup chopped fresh chives
1 lemon, zested and sliced into rounds
sea salt and black pepper to taste

Preheat the oven to 425°F. Split the chicken in half using a large chef’s knife, then lay it flat on a rimmed baking sheet, skin side up. Brush the skin generously with the ghee, then sprinkle on the capers, chives, and lemon zest. Season liberally with salt and pepper, then place the lemon slices on the chicken.

Roast for 45 to 60 minutes or until the internal temperature of the chicken reaches 165°F. The cooking time will vary based on the size of the chicken or the bone-in parts you select.

PREP TIME 10 MINS • COOK TIME 45-60 MINS • SERVINGS 4-6

Source:
Sanfilippo, Diane (2013-12-29). The 21-Day Sugar Detox: Bust Sugar & Carb Cravings Naturally (Kindle Locations 2968-2970). Victory Belt Publishing. Kindle Edition.

Tomato-Basil quiche with bacon & spinach

8 slices bacon
8 eggs
2 cloves garlic, minced or grated
2 tablespoons chopped fresh chives
1/4 cup chopped fresh basil leaves
1/2 teaspoon sea salt
1 teaspoon black pepper
 2 cups chopped spinach
1 to 2 tablespoons bacon fat (reserved from cooking bacon)
12 cherry tomatoes, halved

Preheat the oven to 375°F.

Slice the bacon crosswise into 1/4-inch strips. In a skillet over medium heat, cook the bacon until the fat is rendered and the meat is cooked, approximately 8 to 10 minutes. Remove the bacon from the pan and drain on paper towels; reserve the fat.

In a large mixing bowl, whisk the eggs, garlic, chives, basil, salt, and pepper until well combined. Stir in the spinach.

Grease a 9 by 11-inch baking dish with the reserved bacon fat, then pour the egg mixture into the pan. Top with the bacon pieces and cherry tomato halves. Bake for 30 to 35 minutes or until the quiche puffs up and becomes golden brown on the edges.

Source:
Sanfilippo, Diane (2013-12-29). The 21-Day Sugar Detox: Bust Sugar & Carb Cravings Naturally (Kindle Locations 2916-2917). Victory Belt Publishing. Kindle Edition.

Mini Mexi-Meatloaves

grain-free • gluten-free • dairy-free • sugar-free

PREP TIME: 25 minutes
COOKING TIME: 40-50 minutes
YIELD: 4-6 servings
 
for the sauce topping:

• 4oz tomato paste
• 4oz water
• 2 Tbsp red bell pepper, finely diced
• 2 tsp cilantro, chopped
• 1/4 tsp chili powder
• 2 pinches of sea salt
• black pepper to taste

ingredients:

• 1 Tbsp coconut oil, duck fat, or bacon fat
• 1 small onion, finely diced (1/2 cup)
• 2 cloves of garlic, pressed or grated (1/2 Tbsp)
• 2 eggs, beaten
• 2 lbs ground beef
• 1 tsp cumin
• 1 tsp corriander
• 1 tsp chili powder
• 1/2 tsp sea salt
• 1/4 tsp black pepper – or more to taste
• 2 carrots, grated
• 1 bell pepper, any color, grated (or very finely diced)
• 1/4 c cilantro, chopped

preparation:

• Preheat oven to 375F.
• In a small sauce pan over medium-low heat, combine the tomato paste, water, bell pepper, cilantro, chili powder, sea salt, and black pepper and simmer for about 5-10 minutes while you prepare the rest of the ingredients into the meatloaves – stirring occasionally to prevent burning. If your sauce reduces too far and looks like it may burn, add more water 2 tablespoons at a time and whisk to combine. The sauce should have a fairly thick consistency, almost like ketchup, not loose like a pasta sauce.
• In a medium skillet, melt the duck fat and sautée the onions over medium low heat until they are translucent and the edges begin to brown. Add the minced garlic and stir for about a minute.
• In a large-sized mixing bowl, whisk the eggs and then place the ground meat into the bowl with the beaten eggs. In a small mixing bowl, combine the spices, carrots, bell pepper, and cilantro. Then add the spice and vegetable mixture to the meat and egg until well combined.
• Divide the meatloaf mixture into 2 parchment paper lined mini loaf pans (or use 1 large tin, baking time may vary), filling them up and slightly over the top as the mixture will shrink a bit in cooking.
• Spoon about 1/4 cup of the sauce onto each loaf, spreading it into an even layer to coat the top and reserve the remaining amount for dipping after the loaves are baked.
• Bake uncovered for 40-50 minutes or until the internal temperature of the loaves reaches 160 degrees F.

Source: Balanced Bites

Lemon Rosemary Broiled Salmon

 

Yield: Approximately 3-4 servings. 

Ingredients:

• 2 Tbsp butter, ghee or coconut oil
• 1 lb wild salmon
• 1 lemon
• 1 tsp Rosemary Salt Blend

Preparation:

1. Preheat the oven to a low broil setting.
2. Place thinly sliced pats of butter in a baking dish where you will place the salmon (or spread ghee or coconut oil down).
3. Place the salmon in the dish and sprinkle with the rosemary salt. Place more thin pats of butter on top of the salmon, then top with slices of lemon.
4. Broil on low for approximately 10-15 minutes or until the salmon is cooked to your liking. A thicker piece of fish may take closer to 15 minutes while a thin piece will take just around 10.

For the Rosemary Salt Blend:

Ingredients:

• 1/2 c ground, dried rosemary
  (preferably made from drying fresh rosemary)
• 1/4 c coarse sea salt

Preparation:

1. Combine all spices in a food processor. Store in a jar or resealable bag for use in recipes.

Source: Balanced Bites

Bacon-Wrapped Smoky Chicken Thighs

Yield: Approximately 4 servings.
 

Ingredients:

• 4 bone-in, skinless chicken thighs
• 8 slices of bacon
• 2 tsp Smoky Spice Blend

Preparation: Preheat oven to 375. Sprinkle the chicken thighs with 1 tsp of Smoky Spice Blend, then wrap each one in 2 strips of bacon. Sprinkle with the remaining Smoky Spice Blend and bake for approximately 40 minutes. Enjoy!

Smoky Spice Blend: Ingredients:

• 1 Tbsp chipotle powder
• 1 Tbsp smoked paprika
• 1 Tbsp onion powder (eliminate to make this FODMAP-free)
• 1/2 Tbsp cinnamon
• 1 Tbsp sea salt
• 1/2 Tbsp black pepper

Preparation: Combine all spices in a bowl, then store in a small container. Yield: 4 bacon-wrapped chicken thighs

Source: Balanced Bites

Hot & Sweet Ginger-garlic Chicken

grain-free • gluten-free • dairy-free • nightshade-free* • sugar-free • sweetener-free

PREP TIME: 5 minutes
COOKING TIME: 30-35 minutes
YIELD: 3 servings
NUTRITION INFO: coming soon!

ingredients:

• 1 tablespoon ghee or coconut oil
• sea salt & black pepper to taste
• 6 bone-in, skin-on chicken thighs (or other cut, cooking time will vary)
• 1 small onion, finely sliced
• 2 cloves of garlic, minced or grated
• 1/2 teaspoon ginger powder or fresh ginger
• 1 teaspoon white sesame seeds (omit for autoimmune friendly)
• 1-2 pinches chili flakes (*omit for nightshade-free/autoimmune friendly)
• 1/4 cup coconut aminos (available at most Whole Foods Markets or local organic grocers/co-ops for around $5-7/bottle)

preparation:

• Preheat the oven to 425 degrees F.
• In an oven safe cast iron or stainless steel skillet, melt the ghee, then season both sides of the chicken with sea salt and black pepper, and place skin side down into the pan for 5-6 minutes or until the skin browns and releases easily from the pan.
• While the chicken cooks, combine the onion, garlic, ginger, sesame seeds, chili flakes, coconut aminos and more sea salt and black pepper in a small mixing bowl.
• Flip the chicken thighs over so that they are now skin side up in the pan, then pour the sauce mixture over the chicken evenly and place the pan into the oven for 30 minutes or until the internal temperature of the chicken reaches 165 degrees.

Source: Balanced Bites

Carrot Pumpkin Spice Muffins

PREP TIME: 15 minutes
COOKING TIME: 35-40 minutes
YIELD: 12 muffins

ingredients

• 6 eggs, beaten
• 1/4 cup pumpkin puree (can be canned or fresh, if fresh, cook, cook and strain excess water from your pumpkin before using it in this recipe)
• 1/2 cup butter, clarified butter/ghee, or coconut oil, melted
• 1 teaspoon pure vanilla extract
• 1 mashed banana (use green-tipped/under ripe for the 21DSD)
• 1/2 cup coconut flour
• pinch of sea salt
• 1/4 teaspoon baking soda
• 1 Tablespoon pumpkin pie spice
• 3 cups shredded carrots (approximately 4 large carrots)
• optional: 1/4 cup raisins or dried cranberries (not-safe for 21DSD!)

preparation

• Preheat oven to 350F.
• Whisk the eggs, pumpkin, butter or coconut oil, pure vanilla extract, and banana together in a large mixing bowl. Sift in the coconut flour, sea salt, baking soda, and pumpkin pie spice and stir until well combined. Gently fold in the carrots and optional raisins or cranberries. (Remember, no dried fruit if you are making these for the 21DSD, sorry!)
• In a muffin tin, scoop 1/4 cup of the batter into each lined muffin cup (natural parchment muffin papers work best for lining whereas standard papers may easily stick!).
• Bake for 35-40 minutes.

change it up!

• Add 1/2 cup chopped walnuts for crunch.
• If you don’t have carrots, try adding shredded zucchini or sweet potato (safe for athletes or nursing/pregnant moms on the 21DSD).

Source: Balanced Bites

Apple Streusel Egg Muffins

grain-free • gluten-free • dairy-free • sugar-free • nightshade-free

from Practical Paleo (page 254)


PREP TIME: 15 minutes
COOKING TIME: 40 minutes
YIELD: 12 muffins
NUTRITION INFO: here.

ingredients:

• 3 large green apples, chopped into 1/2 inch pieces (approximately 2 cups) – peeled if you like
• 3 tablespoons warm water
• 2 teaspoons cinnamon, divided
• 1 1/2 tablespoons butter or coconut oil (to make it dairy-free), melted
• 9 eggs
• 3 tablespoons coconut milk
• 1 1/2 tablespoons coconut flour
• 1/4 teaspoon baking soda

preparation:

• Preheat oven to 350F.
• In a medium skillet, sautée the apples, water, 1 1/2 teaspoons of the cinnamon, and butter or coconut oil until the apples are the consistency of chunky applesauce or apple pie filling. Allow the mixture to cool before combining with the egg mixture.
• In a medium-sized mixing bowl, whisk the eggs, butter, coconut milk, coconut flour, 1/2 teaspoon of cinnamon, baking soda, and salt until well combined. Add the cooled apples, reserving 1/4 cup for a garnish.
• Spoon egg and apple mixture into parchment cup lined muffin tins—1/4 cup each. Gently spoon about one teaspoon of the remaining apple mixture onto the top of each muffin.
• Bake for 40 minutes.

change it up:

• Substitute lightly cooked pears or bananas instead of apples.
• Add 1/4 cup of chopped nuts or coconut for texture and healthy fats.

side note:

• For more sweetness, add a couple of chopped, dried medjool dates to the apples as they cook.

fodmap free?

• Make this recipe with 2-4 chopped bananas instead of apples!

Buffalo chicken egg muffins

grain-free • gluten-free • dairy-free • nut-free • seed-free • sugar-free

PREP TIME: 10 minutes
COOKING TIME: 60 minutes
YIELD: 6 egg muffins (2-3 servings)
 
Ingredients:
For the chicken:

• 3/4 lb boneless, skinless chicken thighs (or breast)
• 1/2 tsp garlic powder
• sea salt & black pepper to taste
• 1/4 c + 2 tablespoons (divided) Tessemae’s Wing Sauce (or use 3 tablespoons of a clean-ingredient hot sauce* + 3 tablespoons melted butter or coconut oil)

• 6 large eggs, whisked
• 2 tablespoons green onion/scallion, sliced
• sea salt & black pepper to taste

Preparation:

• Preheat the oven to 425.
• On a baking pan, arrange the chicken thighs and season with garlic, sea salt, and black pepper. Bake for 25 minutes or until cooked through.
• Place the cooked chicken thighs into a large mixing bowl and shred with two forks. Pour the wing sauce over the chicken and toss to combine and set it aside.
• In a small mixing bowl, whisk the eggs, 2 tablespoons of wing sauce, green onion, sea salt, and black pepper.
• Pour the egg mixture into parchment cup lined (Without liners, I can’t guarantee these won’t stick even to a well-greased pan –these are the only type of liners I recommend as nothing sticks to them, guaranteed!) muffin tins to fill them approximately halfway. Gently spoon about 2oz of the shredded chicken into each muffin cup so that it’s evenly distributed. Serve any extra chicken alongside the cooked muffins.
• Bake for approximately 30 minutes or until the muffins rise and become golden brown around the edges.

*My favorite organic gluten free hot sauce is from Arizona Gunslinger - chipotle habañero!

Source: Balanced Bites

Easy Recipe: Lemon Vanilla Meltaways

grain-free • gluten-free • nightshade-free • sugar-free 
PREP TIME: 10 min
SERVINGS: 4
YIELD: 12 pieces 

ingredients:

• 1/2 cup coconut butter, softened
• 1/2 cup coconut oil, softened
• Seeds from 1/2 vanilla bean pod
• Zest and juice of 1 lemon

preparation:

Line 12 cups of a mini-muffin tin with mini parchment paper liners. In a mixing bowl (preferably one with a spout like this one), whisk together the coconut butter, coconut oil, vanilla bean seeds, lemon zest, and lemon juice until well combined. Pour the mixture into the prepared muffin tin and chill for 20 to 30 minutes or until completely solid. Serve 3 pieces per person.

source: Balanced Bites

Stuffed Poblano Peppers

• 8 large poblano peppers
• 4 dried ancho chiles
• 2 tablespoons canola oil
• 3 cups chopped onion
• 10 garlic cloves, minced
• 1 teaspoon kosher salt, divided
• 1 teaspoon black pepper
• 12 ounces 90% lean ground sirloin 
• 4 ounces 1/3-less-fat cream cheese, softened 
• 1 1/2 cups precooked brown rice (such as Uncle Ben's Ready Rice)
• 6 ounces queso fresco, crumbled and divided (about 1 1/2 cups) 
• 1/4 cup fresh lime juice 
• 1 tablespoon ground cumin
• 2 teaspoons sugar
• 2 (14.5-ounce) cans unsalted diced tomatoes, undrained
• Cooking spray 
• 1/4 cup cilantro leaves

Preparation

1. 1. Preheat broiler.
2. 2. Place poblanos on a foil-lined baking sheet; broil 3 inches from heat 12 minutes or until blackened, turning after 6 minutes. Place in a paper bag; fold to close tightly. Let stand 15 minutes. Peel and discard skins. Cut a lengthwise slit in each pepper; discard seeds and membranes. Set aside.
3. 3. While poblanos broil, place ancho chiles in a bowl. Cover with boiling water; let stand 10 minutes. Drain.
4. 4. Reduce oven temperature to 400°.
5. 5. Heat a large skillet over medium heat. Add oil to pan; swirl to coat. Add onion and garlic; cook 4 minutes or until crisp-tender. Reserve half of onion mixture. Add 1/2 teaspoon salt, black pepper, and beef; cook 8 minutes or until beef is done, stirring to crumble. Remove from heat. Add cream cheese, stirring until well combined. Stir in rice and half of queso fresco.
6. 6. Place ancho chiles, reserved onion mixture, juice, cumin, sugar, tomatoes, and remaining 1/2 teaspoon salt in a blender; process until smooth. Pour 1 cup sauce into each of 2 (8-inch) square glass or ceramic baking dishes coated with cooking spray. Open each poblano chile; flatten slightly with hand. Divide beef mixture evenly among chiles (chiles will be very full). Arrange 4 chiles in each dish; top evenly with remaining sauce and queso. Bake at 400° for 20 minutes or until bubbly, or follow freezing instructions. Sprinkle with cilantro after cooking.
7. TO FREEZE: These do best in a shallow vessel, so follow the recipe instructions to use a standard 8-inch square dish. Cover tightly with heavy-duty foil; freeze up to 2 months.
8. TO REHEAT: No thawing step is necessary. Remove foil, and cover dish tightly with plastic wrap. Pierce plastic wrap 4 or 5 times. Microwave at HIGH for 14 to 15 minutes or until thoroughly heated. (We tried oven reheating and don't recommend it.)

Source: Cooking Light March 2014

Pineapple Tomatillo Salsa

• 5 tomatillos
  
• 1/2 small yellow onion
• 1 serrano (leave 1/2 seeds or all if you want it spicier)
• 1 clove garlic
• 1/2 lime juiced and zested
• 1/2 fresh pineapple
• handful of cilantro, choppedd
• 1 tsp. Kosher salt

INSTRUCTIONS

1. Peel the leaves off the tomatillos, rinse, and place on a baking sheet. Roast in the oven at 400 degrees F for about 15-20 minutes.

2. Place the tomatillos with all other ingredients in a food processor and combine until desired consistency (less time = chunkier, more time = smoother).

3. Serve warm or chilled with tortilla chips or over grilled chicken or fish.

Source: http://www.dietsinreview.com/diet_column/04/roasted-tomatillo-and-pineapple-salsa-is-a-sweet-and-spicy-treat/