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