Salad Dressing

Ingredients

• 1 cup extra virgin olive oil
• 1/4 cup balsamic vinegar
• 1 garlic clove, finely minced
• 1 tsp dijon mustard
• 1 tsp raw honey
• 1 Tbs lemon juice
• 1 tsp sea salt
• 1/2 tsp freshly ground black pepper
• 1 tsp dried herbs of choice (basil, thyme, chives, rosemary, oregano, tarragon)

Instructions

1. Whisk (or put in blender) balsamic vinegar, dijon mustard, minced garlic, raw honey and lemon juice until blended.
2. Gradually add olive oil while whisking (or blending).
3. Mix salt, pepper and dried herbs in to taste.
4. Store in the refrigerator.

Paleo Pizza

Ingredients

• 1 cup almond flour
• 3 Tbs almond butter
• 2 eggs, beaten
• 1/2 tsp sea salt
• 3 tsp olive oil, divided
• 1/2 cup yellow onion, diced
• 4 mushrooms, sliced
• 1 large Italian sausage, cut in 1/2" slices
• 2 cloves garlic, minced
• 1 red pepper, diced
• 1/2 cup marinara or tomato sauce, with no sugar added
• 1/2 tsp dried oregano
• 1/2 tsp fennel seed
• 1/2 cup cherry or grape tomatoes, sliced in half

Instructions

1. Preheat the oven to 350℉.
2. Mix almond flour, almond butter, eggs and sea salt in a small bowl.
3. Cover a baking sheet with 2 tsp olive oil, then spread the mixture over it, making a 1/4" thick crust. Bake for 10 minutes.
4. Meanwhile, add the remaining olive oil, onions, mushrooms, and sliced sausage to a large skillet over medium-high heat until the sausage is browned and the onions are slightly translucent. Remove from skillet and set aside.
5. Add garlic and red pepper to the skillet. Sauté the vegetables for a few minutes, or until slightly tender. Note: do not cook the vegetables entirely in the skillet or they will be too soft when cooked on the pizza.
6. Remove the crust from the oven and cover with marinara sauce. Add the sausage and sautéed vegetables. Sprinkle with oregano and fennel seed, then bake for 20-30 minutes.
7. Remove from oven when fully cooked and top with sliced tomatoes.
8. Carefully lift the slices out of the pan as the dough will still be soft.

Turkey Burger

• 
  • Ingredients:
  • 
    
  •  cup cilantro, chopped
  • 1/4 cup red onion, finely chopped
  • 2 tsp garlic, minced
  • 1 tsp sea salt
  • 1/4 tsp freshly ground black pepper

  Instructions:

  1. Prepare the grill, or turn the broiler on low.
  2. Combine all ingredients in a bowl and use a fork to mix well.
  3. Divide into 4 portions and shape into patties.
  4. Grill or broil until cooked to desired temperature.
  5. Serve with a side dish such as guacamole

Coconut Chicken

Ingredients

• 1 lb boneless, skinless chicken breasts
• 1/4 cup almond flour
• 1/4 cup unsweetened shredded coconut
• 1/8 tsp sea salt
• 1 egg
• 2 Tbs coconut oil

Instructions

1. Mix almond flour, shredded coconut and sea salt together in a bowl.
2. Beat egg in separate bowl.
3. Dip chicken breast in egg and roll in dry mixture.
4. Heat a frying pan over medium heat and add coconut oil when hot.
5. Pan fry chicken until fully cooked. If the crust starts to brown and your chicken isn't fully cooked yet (this will depend on the size of the chicken breast), take it out of the pan and place it in the oven on a baking sheet at 350F for 5-10 minutes covered with foil.

Egg Drop Soup

Ingredients

• 1 medium yellow onion, diced
• 2 celery stalks, diced  (optional)
• 1 Tbs coconut oil
• 8 cups of chicken broth (or well-salted water)
• 1/4 tsp fresh ginger root, grated
• 1 tsp coconut aminos
• 1/4 tsp sesame oil
• sea salt to taste (optional)
• 3 Tbs arrowroot powder + 3 Tbs water
• 6 eggs

Instructions

1. Melt coconut oil in a large pot over medium heat.
2. Add onions and  celery, and saute (stirring occasionally) until translucent (about 15 minutes). Stir in broth.
3. Add ginger, coconut aminos, and sesame oil. Bring to a boil. Add sea salt to taste if desired.
4. Mix arrowroot powder with water until smooth. Pour into soup and continue to cook until thickened (about 10 minutes).
5. Meanwhile, whisk eggs together. After soup has thickened, pour eggs intermittently into soup. For beautiful, ribbony eggs be sure to do this step after   soup is already thickened. Serve hot.

Lamb Patties

Ingredients

• 1 lb ground lamb
• 1 tsp sea salt (optional)
• 1/4 tsp freshly ground black pepper
• 1 Tbs coconut oil

Instructions

1. Form meat into 4 patties. Season each side with sea salt (optional) and black pepper.
2. Add oil to a medium skillet over medium-high heat.
3. Add patties and cook, turning often.
4. 1/2 inch patties are done after 3 minutes per side at 160°, but cook to your desired level of "done-ness".

SAUTÉED SWEET POTATOES

Ingredients

• 1 tbs coconut oil
• 1 large sweet potato, grated
• 1/4 tsp cinnamon

Instructions

1. Heat a skillet over medium heat.  Add coconut oil.
2. Once skillet is heated, sauté grated sweet potatoes until tender (a few minutes or so).
3. Sprinkle with cinnamon and mix well.

CREAMY DETOX SOUP

Ingredients: 

1 tablespoon olive oil or organic coconut oil 

2 cloves of garlic, chopped 

1/4 cup diced sweet onion 

1 inch of fresh ginger, peeled and chopped 

3 cups fresh broccoli, rough cut 

3 cups of stemmed greens, packed (spinach, kale)

Fresh water, as needed 

Sea salt and ground pepper, to taste 

2 tablespoons each: chopped fresh parsley, cilantro, and mint

1 cup light coconut milk, or more, to taste

Instructions:

Heat the olive oil in a large soup pot set over medium heat and stir in the garlic, onion, and ginger (this seasons the oil). 

Add in the broccoli and greens. Add just enough water to cover the vegetables- not too much. You can always thin the soup later, if you need to. 

Bring to a high simmer. Cover the pot, and reduce the heat to a medium simmer. Cook until the broccoli and greens are tender- maybe 15 minutes or so.

Add the chopped parsley, cilantro and mint. Season with sea salt and fresh pepper, to taste.  

Remove the pot from the heat. Use an immersion blender to puree the soup. 

Return the pot to the stove and add in the coconut milk. Stir and heat through gently (don't boil the pureed soup). 

Taste test and adjust seasonings. 

Serve with a sprinkle of fresh herbs.

Serves 4.

Almond Flour Pancakes

Ingredients

• 1 cup almond flour
• 1/2 cup unsweetened organic applesauce to 1 large banana
• 1 Tbs coconut flour
• 2 eggs
• 1/4 cup water (consider soda water for slightly fluffier pancakes)
• 1/4 tsp  cinnamon 
• 1/4 tsp sea salt
• coconut oil
• fresh berries

Instructions

1. Combine almond flour, applesauce, coconut flour, eggs, water,  cinnamon and sea salt in a bowl, and mix together completely with a fork. The batter will appear a little thicker than normal mix.
2. Heat a non-stick frying pan over medium-low heat with 1 tsp coconut oil.
3. Drop 1/4 cup of batter onto the pan once it is fully heated. Spread out batter slightly if desired.
4. Flip like a normal pancake when the bubbles start showing up on the top, and cook for another minute or two.
5. Add more oil to the pan and repeat with remaining batter.
6. Top with fresh berries.

Note: If the pan is too hot, the cakes will stick, burn on the outside, and/or not cook entirely through.

Thai-Inspired Tomato Soup

By Ani Phyo

Serves: 4
Hands-on time: 10 minutes
Total time: 10 minutes

INGREDIENTS:

• 2 cups grape or cherry tomatoes
• 2 tbsp extra-virgin coconut oil
• 2 tbsp trimmed and finely chopped fresh lemongrass or 2 tsp fresh lemon juice (TIP: When working with lemongrass, trim ends then remove fibrous outer layers prior to chopping.)
• 1 tbsp fresh lime juice
• 2 tsp minced fresh ginger
• 1 clove garlic, minced
• 1 tsp sea salt
• 1 tsp thinly sliced fresh basil leaves, optional

INSTRUCTIONS:

In a  blender, combine tomatoes, 1 cup water, oil, lemongrass, lime juice, ginger, garlic and salt. Blend until smooth. Add an additional 1 cup water and blend to combine. Divide soup among serving bowls. Top with basil, if desired.

Nutrients per serving (1 cup tomato soup): Calories: 105, Total Fat: 10 g, Sat. Fat: 8 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 1 g, Carbs: 4 g, Fiber: 1 g, Sugars: 2 g, Protein: 1 g, Sodium: 484 mg, Cholesterol: 0 mg

Sesame-Seared Tuna

 

 

 

By Jessica Pollack

Serves: 6

INGREDIENTS

• 3 large carrots, peeled and shredded
• 10 leaves fresh mint, finely chopped
• Juice of 1/2 orange
• Sea salt, to taste
• 1/4 cup plus 1 tbsp extra-virgin olive oil, divided, plus additional oil as needed (NOTE: CE recommends using coconut oil, safflower, sunflower or grape seed oil for high heat cooking.)
• 1/8 tsp red pepper flakes, optional
• 6 tbsp sesame seeds
• 24 oz skinless, sushi-grade tuna fillets (TRY: ahi tuna)
• Fresh ground black pepper, to taste

INSTRUCTIONS:

1. In a medium bowl, combine carrots, mint, orange juice, salt, 1/4 cup oil and pepper flakes, if desired. Mix well and marinate at room temperature for 5 to 10 minutes.
2. On a large plate, spread sesame seeds. Season tuna with salt and black pepper, to taste. Press both sides of each tuna fillet into sesame seeds.
3. In a medium skillet,  heat 1 tbsp oil on high. Add tuna fillet and cook undisturbed for about 2 minutes. Turn and cook for an additional 2 minutes to desired doneness. (NOTE: The USDA recommends cooking tuna to an internal temperature of 145˚F.) Repeat with remaining fillets, adding additional oil if needed. Let tuna cool slightly; then slice.
4. To serve, divide carrot mixture among serving plates and top with tuna slices. Drizzle with additional oil to taste.

Nutrients per serving (1 sesame-seared tuna fillet and 1/2 cup carrot mixture): Calories: 267, Total Fat: 16 g, Sat. Fat: 2 g, Monounsaturated Fat: 9 g, Polyunsaturated Fat: 1 g, Carbs: 5 g, Fiber: 2 g, Sugars: 2 g, Protein: 23 g, Sodium: 158 mg, Cholesterol: 83 mg

Garlic Parmesan Roasted Chickpeas

By Brenda Bennett

Makes: 2 1/2 cups
Hands-on time: 10 minutes
Total time: 55 minutes (plus drying time)

INGREDIENTS:

• 2 15 1/2-oz BPA-free cans chickpeas (aka garbanzo beans), drained and rinsed
• 1 tbsp olive oil
• 1 tsp minced garlic
• 1/2 tsp sea salt
• Fresh ground black pepper, to taste
• 1/2 cup grated Parmesan cheese

INSTRUCTIONS:

1. Spread chickpeas on several layers of paper towel and let dry for 30 minutes.
2. Preheat oven to 400°F. In a medium bowl, combine oil, garlic, salt and pepper. Add cheese and stir until crumbly and oil is absorbed. Add chickpeas and toss to coat.
3. Spread on a baking sheet and bake for 45 to 50 minutes, until golden and crispy.

Nutrients per serving (1/4 cup Garlic Parmesan Roasted Chickpeas): Calories: 118, Total Fat: 3 g, Sat. Fat: 1 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 1 g, Carbs: 15 g, Fiber: 3 g, Sugars: 1 g, Protein: 6 g, Sodium: 202 mg, Cholesterol: 4 mg

Grilled Calamari Salad with Red Chile Vinaigrette

 

Serves: 6
Hands-on time: 20 minutes
Total time: 50 minutes (includes 30 minutes for marinating)

INGREDIENTS, ORGANIC IS BEST:

• 1 to 2 fresh red finger chile peppers (or your favorite hot chile pepper), stemmed and seeded, finely diced
• 1/2 red bell pepper, finely diced
• 2 medium shallots, diced
• 1/3 cup fresh lemon juice
• 1/4 cup olive oil, divided
• 2 tbsp chopped fresh oregano
• 2 tbsp Dijon mustard
• 1/4 tsp sea salt
• 1/2 tsp fresh ground black pepper, divided
• 1 1/2 lb whole squid tubes (6 pieces), cleaned
• 4 cups chopped radicchio, soaked in cold water for 1 hour
• 6 cups chopped fresh spinach
• 6 cups chopped frisée
• 18 asparagus spears, trimmed
• 1/3 cup white wine vinegar

INSTRUCTIONS:

1. In a medium bowl, combine finger peppers, bell pepper, shallots, lemon juice, all but 2 tsp oil, oregano, Dijon, salt and 1/4 tsp black pepper.
2. Ensure that hard plastic-like piece is removed from center of each squid tube. Place squid on a cutting board and create slits three-quarters of the way through each tube, every 1/2 inch (leaving 1 side of tube intact; do not cut into separate rings). This will keep squid from curling when grilling.
3. Place squid in a large sealable plastic bag and pour in pepper-shallot marinade. Seal bag, removing all air, and refrigerate for 30 minutes.
4. Using a salad spinner, drain and dry radicchio well. In a large bowl, mix radicchio, spinach and frisée. Set aside.
5. Preheat grill to medium-high.
6. In a large bowl, toss asparagus with remaining 2 tsp oil and 1/4 tsp black pepper. Grill asparagus for 2 to 3 minutes, turning once, until lightly charred and tender. Transfer back to large bowl.
7. Remove squid from marinade, reserving marinade, and grill for 1 to 2 minutes, turning once, until lightly charred. (NOTE: Do not overcook or squid will become rubbery and tough.) Remove from grill and place into bowl with asparagus. Heat a sauté pan on medium-high (you may also place it on the grill or on side-burner of grill, if you have one). Carefully pour reserved marinade into pan and bring to a boil. Add vinegar, remove from heat and pour over calamari-asparagus mixture.
8. Divide radicchio mixture among 4 serving bowls. Top each with 1 tube calamari and 3 spears asparagus. Drizzle 2 tbsp remaining vinaigrette over top of each and serve immediately.

Nutrients per serving (4 oz calamari, 2 1/2 cups salad, 2 tbsp vinaigrette): Calories: 246, Total Fat: 11 g, Sat. Fat: 2 g, Monounsaturated Fat: 7 g, Polyunsaturated Fat: 2 g, Omega-3s: 710 mg, Omega-6s: 940 mg, Carbs: 16 g, Fiber: 4 g, Sugars: 4 g, Protein: 21 g, Sodium: 250 mg, Cholesterol: 264 mg

TIP:
Purchase good-quality squid from your fishmonger to ensure that squid is tender and fresh.

 

By Joanne Lusted