Stuffed Acorn Squash

Serves 4

Serves 4

Ingredients:

2 acorn squash

1 pound ground beef, pork, turkey, bison or chicken*

1 cup chopped onion, celery & bell pepper **

½ cup chopped spinach or kale**

1 tablespoon grass fed butter

⅓ cup pine nuts

2 teaspoons garlic powder

2 tablespoons dried orange rind (spice aisle)***

1 cup plus 4 tablespoons, organic BBQ sauce

Sea salt and pepper to taste

*choose antibiotic free, grass fed or pasture raised

**organic would be ideal and frozen works very well

***McCormick makes a Valencia Orange Rind available in most grocers, or the pictured one is organic and can be found on line.

Instructions:

  1. Wash the acorn squash and cut it in half.  Using a spoon, hollow out the center by removing the seeds and scrape clean.
  2. Put a sheet of parchment paper on a cookie sheet and preheat the oven to 350°.  Rub the flat surface of the acorn squash with a little melted or soft butter and place face down on the parchment paper.
  3. Bake for 35-40 minutes until tender. Test by piercing with a fork. The fork should go in easily.
  4. While the acorn squash is baking, get out a large skillet for the stove top.  On medium heat, melt 1 tablespoon of butter in the pan.
  5. Place the frozen onion, celery, bell pepper and garlic powder in the pan and sauté, until soft and tender.
  6. Add the meat, orange rind and pine nuts, turning and stirring until meat is done.
  7. Add the BBQ sauce, sea salt and pepper to taste.  Remove from heat.
  8. Remove the squash from the oven, turn them over with the cavity of the squash facing up.  Place 1 Tablespoon of BBQ Sauce in each cavity and fill the cavity with the meat mixture. Divide meat evenly into each of the four squash.  Return to the oven for about 10-15 minutes, then serve.  
By |2019-11-21T11:11:40-06:00November 21st, 2019|General, Recipes|

Keto Cranberry Sauce and Pumpkin Bread

Two great options to make Thanksgiving healthier!

Keto Cranberry Sauce

Makes 1 ½ cup

Ingredients

12 ounces fresh cranberries

1 cup powdered erythritol (recommend Swerve brand)

¾ cup filtered water

1 teaspoon orange zest

½ teaspoon vanilla extract

Directions

  1. 1. Combine the cranberries, water, erythritol, and orange zest in a medium saucepan.  Bring to a boil, then reduce heat and simmer for 10-15 minutes until the cranberries pop and a sauce forms.
  2. 2. Remove from heat and stir in the vanilla extract.
  3. 3. Serve or refrigerate until ready to serve.

Notes and Serving Suggestions: The confectioners, powdered Swerve will prevent the sauce from crystalizing in the refrigerator so if making ahead, use this product for best results.  It is available online and at most grocery stores.  Use orange zest to taste.  If you enjoy the orange flavor, you may wish to increase to 2 teaspoons to intensify the orange flavor.

Keto Pumpkin Bread

Makes 3 mini loaves or one standard 8 X 4 loaf pan. Suitable for one dozen mini-muffins too!

Ingredients

6 large pasture raised eggs

1 ½ cup almond, pecan, or walnut flour

½ heaping cup organic pumpkin puree

1 ½ teaspoons pumpkin pie spice

4 tablespoons Swerve confectioners or Lakanto monk fruit sweetener

¾ teaspoons vanilla extract

6 tablespoons grass fed butter, melted

¾ teaspoon sea salt

¼ cup chopped walnut or pecan pieces

Directions

  1. 1. Preheat oven to 350 degrees.  Butter the pans to prevent sticking.
  2. 2. Combine all ingredients, except nuts, into a bowl.  Mix with a hand mixer or food processor.
  3. 3. Fold in ½ of the nuts into the batter.
  4. 4. Pour the mixture into greased pans and top with the remaining nuts.
  5. 5. Bake mini muffins or mini loaves for 30 minutes.  If using the larger single loaf, bake until sides pull away slightly from the pan and a toothpick comes out of the center clean, about 45-55 minutes.

Note: This recipe has wonderful texture and taste.  However, it does not rise much so loaves and muffins are not high.  We provide this information to avoid disappointment.  Taste and texture make these worth making!

https://www.wholesomeyum.com/recipes/4-ingredient-sugar-free-low-carb-cranberry-sauce-paleo-gluten-free/

www.ketoconnect.net

By |2019-11-05T12:31:37-06:00October 24th, 2019|General, Recipes|

Chocolate Pecan KETO Fat Bombs

If you can persevere at collecting the ingredients, these take no time at all and are really delicious!  You want to put them on your routine food list.

Makes 25 balls

Ingredients:

1 ½ cups pecans

½ cup shredded, unsweetened coconut

¼ cup coconut butter *

2 tablespoons pecan butter**

2 tablespoons chia seeds

2 tablespoons flax meal

2 tablespoons hemp seeds

2 tablespoons cocoa nibs

2 tablespoons Swerve or Monk Fruit

1 teaspoon coconut oil

1 ½ teaspoons cinnamon

½ teaspoon vanilla bean powder or vanilla extract

¼ teaspoon sea salt

Instructions:

  1. 1. In the bowl of a food processor, combine all of the ingredients.  Pulse for about 1-2 minutes, watching carefully until the mixture starts to break down.  It will be powdery at first, then crumbly, and then begin to stick together.
  2. 2. Keep processing until the oils start to release and the mixture sticks together easily – just be careful not to over process or you will have nut butter.
  3. 3. Use a spoon or tablespoon to scoop a portion and use your hands to roll into a ball about ping pong ball size.
  4. 4. Place on a plate or cookie sheet lined with parchment paper and put in the fridge to firm up for about 30 minutes.
  5. 5. Store in an airtight container in the refrigerator or freezer.

*Coconut butter can be found in the peanut butter section in jars.  One brand is Artisana and can be bought on line as well.  Artisana has single serve packs, two of which work perfectly for this recipe.

**You could first process ¼ cup of the pecans until they are nut butter, then add the rest of the ingredients as instructed.  Pecan butter is also available by Artisana, however you may need to be aware that there are cashews in their pecan butter.  Almond butter or peanut butter are other options.

These fat bombs comply with Keto, Low Carb, and Paleo type diets.

By |2019-08-27T19:09:47-06:00August 27th, 2019|Articles, Recipes|

Bacon Curried Deviled Eggs

Servings: 12 Deviled Eggs

Ingredients:

6 pastured eggs

3 tablespoons uncured bacon bits

1 teaspoon curry (or more to taste)

2 tablespoons mayonnaise

Sea salt and freshly ground black pepper, to taste

Instructions:

  1. 1. Fill a saucepan with water and bring to a boil. Reduce heat to medium so that the water is rapidly simmering, then add the eggs and cook for 8 ½ minutes (2 minutes longer if X-large eggs).  Drain and when cool, peel the eggs under cold running water.  Allow the eggs to cool completely.
  2. 2. Slice the eggs in half lengthwise.  Carefully remove the yolks from the whites and place the yolks in a bowl.  Mash the yolks with a fork, add curry, mayonnaise, salt and pepper then whip with a spatula or wooden spoon until smooth and creamy. Fold in the bacon bits. (Oscar Meyer, EPIC and Kirkland have uncured bacon bits in a bag)
  3. 3. Place the egg white halves, cavity side up, on a platter and evenly spoon the mixture into the cavities.  Top each filled egg with additional bacon bits, chopped herbs, scallions and/or sliced olives.


By |2019-07-29T13:41:23-06:00July 25th, 2019|General, Recipes|

Fish Tacos

A fast and easy summer dinner for the beach, lake or patio.

Low Carb and Gluten Free

Serves 4

  • 1 14 oz bag pre-mixed coleslaw veggies
  • 1 jar Primal Kitchen Chipotle Lime Mayo*
  • 1 ½ pounds wild mahi mahi, salmon or steelhead trout
  • 1 package of Siete Almond or Garbanzo Bean Flour Tortillas*
  • 1 avocado, sliced, if desired
  • 1 lime, cut into 4 slices
  • Chopped cilantro, as a garnish
  1. 1. Pan fry, broil or bake fish until done, tender and flaky.
  2. 2. Put the coleslaw in a bowl. Spoon several tablespoons of the mayo into the slaw and begin tossing until desired moisture level is reached. The wetter the better in the taco.  This can be done a day ahead.
  3. 3. Put two tortillas on each plate. Microwave for 20 seconds.
  4. 4. Place a strip of the fish down the middle of each tortilla, top with coleslaw.
  5. 5. Garnish with avocado, cilantro and lime juice.

*Primal Kitchen Mayonnaise, plain and flavors are available at HEB, Kroger, Whole Foods and on-line.

*Siete Almond Flour and Garbanzo Bean Tortillas are available at HEB, Whole Foods and on-line.

By |2019-06-12T09:32:05-06:00June 12th, 2019|Articles, Recipes|

Fresh Strawberry Salsa

Low Lectin Salsa, by Claudia Curici from www.furtherfoods.com

Makes 4 Servings

Ingredients:

4 large organic strawberries (or 6-7 smaller)

3 tablespoons finely chopped red onion

1 to 2 tablespoons fresh, chopped cilantro

Juice of ½ lime

Salt and pepper, to taste

1 to 2 tablespoons olive oil

Instructions:

  1. 1. Mix all ingredients in a bowl.
  2. 2. Taste and season with salt and pepper.
  3. 3. Refrigeration for 15-30 minutes will allow seasonings to infuse and intensify.

Serve with Beanitos, Siete Chips or Mary’s Gone Crackers. Works well with avocado also.  This would be a nice topping for chicken breast or fresh fish.  This recipe is quite fool-proof – numbers and measurements do not need to be exact to be delicious.

Each serving: Calories: 67; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 1g; Sodium 36mg; Potassium: 107mg; Carbohydrate: 5g; Fiber 1g; Sugar:3g; Protein: 0g.

By |2019-06-02T11:01:03-06:00May 23rd, 2019|General, Recipes|

Clean & Mean Pimento Cheese Dip

Makes 2 Cups

  • 1 cup shredded goat cheddar
  • 1 cup shredded Manchego sheep cheese
  • ⅓ cup avocado mayonnaise
  • ¼ cup chopped pimento or roasted bell pepper
  • 1 tablespoon dill

Shopping and Preparation Instructions:

  1. 1. Select a firm goat or sheep cheese.  Ideal choices include Montchevre Goat Cheddar Cheese and a Manchego sheep cheese. Pecorino Romano works too IF you like a very salty dip.  Use a grater to shred them.
  2. 2. Buy a jar of chopped pimento or roasted red bell pepper. Put it in a very small prep bowl and cut with scissors until pieces are small.
  3. 3. Choose an avocado oil mayonnaise such as Primal Kitchen, Sir Kensington’s or Chosen Foods.
  4. 4. Combine all ingredients together blending with a fork and refrigerate to allow flavors to develop.
  5. 5. Serve as a dip with Mary’s Gone Crackers or Beanitos. Store in the refrigerator for up to 7 days.
  •  Casein is one of the proteins found in milk and the protein from which cheeses are made. There are two kinds of beta-casein, A1 and A2.   Some cows produce both proteins( most breeds raised in the U.S.) while other breeds of cows, along with most other milk producing animals (goats, sheep, and camel) produce purely A2 milk. Recent research has suggested that milk containing A1 casein can potentially lead to adverse health outcomes including problems with blood sugar and cardiovascular issues.Some other health risks associated with A1 milk can be digestive issues, intolerance to dairy products, and even a slowing of cognitive processes.3

2. https://researchspace.auckland.ac.nz/handle/2292/4746

3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4818854

By |2019-04-23T14:14:01-06:00April 23rd, 2019|General, Recipes|

Savory Sweet Waldorf Salad

 

 

 

 

 

Ingredients:

1 large or 2 small organic apple(s), washed

1 to 2 stalks organic celery, washed

¼ cup walnut pieces

2 Tablespoons mayonnaise*

Chopped parsley

Salt & Pepper, to taste

 

Instructions:

  1. 1.  Slice and dice the apple into small pieces into a medium bowl. (using two different colors is visually nice).
  2. 2.  Slice the celery stalks in half length-wise, then dice celery and add to the bowl.
  3. 3.  Add the walnut pieces, mayonnaise, chopped parsley, salt and pepper. Toss well.  
  4. 4.  Can be refrigerated for 1-2 hours to allow flavors to develop or served immediately.

 

*We recommend an avocado oil based mayonnaise such as Primal Kitchen, Sir Kensington or Chosen Foods.  If egg allergy, then Chosen Foods Vegan Mayonnaise is a nice option.

By |2019-03-20T15:45:46-06:00March 20th, 2019|General, Recipes|

The Doc’s Shaved Brussels Sprouts Salad

The Doc’s Shaved Brussels Sprouts* Salad

Edited from Chowhound.com

Serves 2

 

For the salad:

½ bag shaved Brussels sprouts

2 to 3 hearts of palm, sliced

⅓ cup pine nuts

 

 

 

For the dressing: (enough for 2-3 uses)

¼ cup fresh lemon juice (about 1 lemon)

¾ cup olive oil

½ to 1½ teaspoons Dijon mustard

½ to 1 shallot, finely chopped or minced

2 cloves garlic, minced

Salt and Pepper, to taste

 

Instructions:

  1. 1. Combine the shaved Brussels Sprouts, hearts of palm and pine nuts in a large salad bowl.
  2. 2. Combine the dressing ingredients in a bowl or bottle and stir or shake.
  3. 3. Pour desired amount of dressing on the salad and toss well. Serve
  4. 4. Save the remaining dressing in the refrigerator.

 

 

*These little green mini cabbage like balls are named after the city of Brussels in Belgium.  Most people call them Brussel Sprouts, but the correct name has the “s” on the end.

By |2019-03-04T06:34:11-06:00February 20th, 2019|Articles, General, Recipes|

Instant Pot Chicken Tortilla Soup

From Affordable Paleo Cooking with your Instant Pot, by Jennifer Robins, ©2018

 

Makes 6 Servings

Prep time: 5 minutes

Cook Time: 15 minutes

 

Ingredients:

6 cups (1.4 L) chicken broth

1 lb (450 g) chicken breast

12 ounces (340 g) fresh or high quality store bought salsa

1 teaspoon sea salt

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon chili powder

1 teaspoon cumin

1 teaspoon black pepper

1 cup chopped carrots

1 onion, chopped

Fresh Cilantro (optional)

Sliced Avocado (optional)

 

Directions:

  1. 1. Place all of the ingredients except the cilantro and sliced avocado into the stainless steel bowl of your Instant Pot and secure the lid. Close the pressure valve, press the Manual/Pressure Cook button and adjust the cook time to 15 minutes using your +/- buttons.
  2. 2. Allow the cooking cycle to complete and then quick release the pressure valve and remove the lid once safe to do so. Use two forks to shred the chicken.
  3. 3. Serve topped with fresh cilantro and sliced avocado if desired.

 

Compliant with HRP diet (TWIHW), Keto, Low Carb, Paleo and just plain yummy simple!

By |2019-01-17T14:01:21-06:00January 17th, 2019|Articles, General, Recipes|
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