One Skillet Spinach Artichoke Chicken

From www.paleorunningmoma.com, Paleo and Whole30, dairy free, egg free

Makes 6 Servings

Ingredients:

6 bone-in chicken thighs, skin-on

Sea salt and pepper to season chicken

1 teaspoon lemon garlic seasoning or garlic powder

3 tablespoons ghee

8 ounces fresh spinach, roughly chopped

14 ounce can artichoke hearts roughly chopped

½ medium onion chopped

4 cloves garlic, minced

¾ cup chicken broth, or bone broth

1 tablespoon fresh lemon juice

Pinch crushed red pepper, optional

Sea salt and pepper to season veggies

¼ cup coconut milk, full fat, blended prior to adding

2 teaspoons spicy brown mustard

2 teaspoons arrowroot

Instructions:

1. Preheat the oven to 400° and make sure ingredients are prepped.
2. Heat a large cast iron skillet (or any oven proof skillet) over medium-high heat. Season chicken with salt, pepper, and lemon-garlic seasoning, rubbing in to coat the skin.
3. Add 2 tablespoons of ghee to the skillet, then brown the chicken on both sides, about 3-4 minutes per side.
4. Remove the chicken from the skillet onto a plate and lower heat to medium. Add remaining tablespoon of ghee to the pan.
5. Add onions and cook until softened for one minute. Add garlic and cook for another 30 seconds. Then add spinach in batches until wilted. Finally add the artichoke hearts stirring and cooking for another 3 minutes until vegetables are heated through. Season with crushed red pepper, salt and pepper to taste, stir in the broth and lemon juice. Remove from heat.
6. Return chicken to the skillet and place the skillet in preheated oven and bake 25 minutes, until cooked through, and then return the skillet to the stovetop.
7. Remove the chicken to dinner plates. Whisk the arrowroot and mustard into the coconut milk and then add to the skillet. Whisk while bringing to a boil for 2-3 minutes until thickened. Serve the veggies and sauce with the chicken and enjoy.

By Admin|2020-03-03T12:26:52-05:00March 5th, 2020|General, Recipes|

Jack’s Cinnamon Keto Granola

*From The Metabolic Approach to Cancer, by Dr. Nasha Winters, ND, L.AC.,FABNO, p.319*

Ingredients:

¼ cup pine nuts

¼ cup pecans, chopped

¼ cup Brazil nuts, chopped or sliced

1 tablespoon vanilla extract

¼ cup MCT oil or Coconut Oil

3 tablespoons cinnamon

2 tablespoons fresh ground flax

Instructions:

1. If possible, soak the nuts overnight. If soaked, then rinse well.
2. Place the pecans and Brazil nuts into a bowl and mix with MCT oil, cinnamon, and vanilla extract.
3. Preheat the oven to 285°F. Place the mixture on a baking tray and spread into a very thin layer. Bake for 35-45 minutes, stirring every 5-10 minutes until nuts are crisp.
4. Remove from heat and mix in the pine nuts and ground flax (freshly ground in a coffee grinder) – both of which oxidize in any type of heat. Let cool and enjoy with some coconut cream (Cocowhip™) and a few blueberries.

By Admin|2020-02-05T11:19:31-05:00February 2nd, 2020|General, Recipes|

There is no greater healer for the gut than authentic, properly prepared bone broth. Consider something as simple as a one or two day fast from food and use bone broth and water as your only nutrition. One recipe should make enough broth for about 3-4 days.

Stock and Bone Broth

Ingredients:

Large stockpot or Crockpot

Filtered water to fill

Ground pepper or Peppercorns

1 Tablespoon of natural, unrefined salt

Bones and joints, giblets, skin and meat, from:

Whole organic chicken with skin
Turkey carcass with a little meat on it, neck, wings and bones.

1 Tablespoon of salt

Onion, celery, carrot, garlic for more broth flavor, if desired

Instructions:

1. Place meat and bones, or whole chicken, in the pot and add filtered water to cover bones and meat. Add the salt, peppercorns and if desired, onion, garlic, carrots and celery for added flavor.
2. Heat on high until boiling and then reduce heat, cover and simmer for 3-4 hours. This yields what is called “meat stock” which is very soothing and rich in amino acids. If cooking a whole raw chicken, this is the time to remove the majority of the meat from the bones if you plan on proceeding to make bone broth.
3. For the ultimate in healing nutrition, prepare bone broth by removing the meat from the pot, return bones, joints, and fat to the pot, add 1-2 Tablespoons of vinegar or lemon juice and top the pot once more with filtered water. Cook on low for another 12-24 hours. Bone broth will be gelatinous when cooled and very rich in minerals and other nutrients. The vinegar/lemon juice pulls the minerals from the bones.
4. Using a slotted spoon, remove bones and large debris, then strain in a fine wire strainer or cheesecloth (recommended). Store in the refrigerator for 5-7 days or freeze. Fat will rise to the top and solidify. Save some for cooking and leave some in the stock for good nutrition and flavor.

Notes & Suggestions: Both meat stock and bone broth are very healing and very healthy. Both can be used plain, or add vegetables and meat for a variety of delicious soups. Microwaving will destroy the nutritional value of your stock or bone broth! Re-heat on the stovetop or in the Crockpot.

If you enjoy creamy soup, steam or simmer a head of cauliflower, 3-5 sliced carrots, and 3-4 diced leeks, until soft. Then cool and puree in a blender and add to the bone broth. Mushrooms are another great option. Saute in butter with onion and then blend in with the soup using a food processor for cream of mushroom soup.

By Admin|2022-11-10T07:47:23-05:00December 20th, 2019|Articles, Recipes|

Stuffed Acorn Squash

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:

Wash the acorn squash and cut it in half. Using a spoon, hollow out the center by removing the seeds and scrape clean.
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.
Bake for 35-40 minutes until tender. Test by piercing with a fork. The fork should go in easily.
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.
Place the frozen onion, celery, bell pepper and garlic powder in the pan and sauté, until soft and tender.
Add the meat, orange rind and pine nuts, turning and stirring until meat is done.
Add the BBQ sauce, sea salt and pepper to taste. Remove from heat.
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 Admin|2019-11-21T11:11:40-05:00November 21st, 2019|General, Recipes|

Keto Cranberry Sauce and Pumpkin Bread

Keto Cranberry Sauce and Pumpkin Bread are two great options to make Thanksgiving healthier!

Keto Cranberry Sauce

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

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.
Remove from heat and stir in the vanilla extract.
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

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

Preheat oven to 350 degrees. Butter the pans to prevent sticking.
Combine all ingredients, except nuts, into a bowl. Mix with a hand mixer or food processor.
Fold in ½ of the nuts into the batter.
Pour the mixture into greased pans and top with the remaining nuts.
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 Admin|2022-10-24T16:15:39-05:00October 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.

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. 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. 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. Use a spoon or tablespoon to scoop a portion and use your hands to roll into a ball about ping pong ball size.
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. 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 Admin|2019-08-27T19:09:47-05:00August 27th, 2019|Articles, Recipes|

Bacon Curried 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. 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. 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. 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 Admin|2019-07-29T13:41:23-05:00July 25th, 2019|General, Recipes|

Fish Tacos

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

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. Pan fry, broil or bake fish until done, tender and flaky.
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. Put two tortillas on each plate. Microwave for 20 seconds.
4. Place a strip of the fish down the middle of each tortilla, top with coleslaw.
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 Admin|2019-06-12T09:32:05-05:00June 12th, 2019|Articles, Recipes|

Fresh Strawberry Salsa

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

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. Mix all ingredients in a bowl.
2. Taste and season with salt and pepper.
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 Admin|2019-06-02T11:01:03-05:00May 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. 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. 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. Choose an avocado oil mayonnaise such as Primal Kitchen, Sir Kensington’s or Chosen Foods.
4. Combine all ingredients together blending with a fork and refrigerate to allow flavors to develop.
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.²Some 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 Admin|2019-04-23T14:14:01-05:00April 23rd, 2019|General, Recipes|