1 can coconut milk (or light coconut milk) in bpa free can at the end.
Directions
Toss onion, ginger, olive oil, and cauliflower in a hot pan, about 3 min. Toss chicken in sriracha mix. Add chicken to pan. I added it to the center and tossed the cauliflower to the side until the chicken was cooked then mixed them in together. When everything is fully cooked, add 1 can organic light coconut milk and stir/cook until fully absorbed. Top with more fresh green onions and salt and pepper to taste. You can also make this recipe as just coconut milk riced cauliflower and add leftover chicken or rotisserie chicken. You can also make this as a side dish without the chicken.
This recipe makes approximately 7 servings. Each serving contains 226 calories, 12g fat, 56 mg cholesterol, 6.8g carbs, 1.6g fiber, 3.4g sugar, and 22.3g protein.
12 oz bag brussel sprouts, cut in half or quarters
2 tablespoons coconut aminos
2 tablespoons honey
1 tablespoon organic sugar
1 tablespoon rice vinegar
2 teaspoons toasted sesame oil
1 tablespoon sriracha
2 cloves garlic, pressed or minced
Sesame seeds for garnish if desired
Directions
Cut brussel sprouts in half. Mix all ingredients together and toss with brussel sprouts. Line pan with parchment paper. Roast at 375 for 20-25 min or until done. Expect the brussel sprouts to caramelize.
Recipe makes approximately 6 servings. Each serving contains 71 calories, 1.7 g fat, 13.9 g carb, 2 g fiber, 9 g sugar, and 1.9 g protein.
1 medium head cauliflower, chopped into bite sized pieces
1 c. chopped mushrooms
Salt and pepper liberally during cooking
2 tbsp. dried chopped rosemary
1 tsp. ground sage
1/4 c. dried Parsley
1/2 c. chicken broth
1 cup ground raw nitrite free sausage. The type of sausage you choose will flavor the dish, so experiment to find the one you like. I choose sausage from a local farm with a hint of sweetness.
Directions
Melt butter in a large pan. Add carrots, onion, and celery and saute’ for about 5 minutes. Add cauliflower, sausage, and mushrooms and cook another 5 minutes, stirring periodically. Salt and pepper liberally. Add chicken broth, remaining spices and cover for 5-10 minutes or until liquid is absorbed. If it is not absorbed fully after 5-8 minutes, uncover or a few minutes, stirring continually to make sure all vegetables have a chance to absorb the broth.
Recipe makes about 6 large meal-sized servings. Nutrition information will change if you eliminate the sausage to use this as a side dish. Each meal-sized serving contains approximately 113 calories, 6.6 g fat, 16 mg cholesterol, 11 g carbs, 3.8 g fiber, 4.5 g sugar, and 4.2 g protein.
(recipe makes 8, so 1/2 or 1/3 it if you want a smaller recipe. Again….makes good leftovers)
3/4 lb grass fed ground beef
1 package msg free taco seasoning (or make your own)
2 small or 1 large onion, diced
1 head cauliflower, riced
2 tablespoons olive oil
8 colored peppers (whatever color you like)
salt and pepper to taste
Directions
Cut tops off of peppers, rinse out seeds. Turn upside down on a baking sheet and bake at 350 for about 15 minutes or until they are as cooked as you like them. While peppers are baking, saute’ onions for about 5 minutes until beginning to soften. Add riced cauliflower for another 5 minutes. Then add ground beef. Cook until ground beef is done. Mix in taco seasoning and stir until well coated. Taste and add salt and pepper as you like (Before stuffing the peppers). Add mixture to cooked peppers and top with sharp cheddar or Mexican blend cheese. If you want the cheesy flavor throughout, you can mix 1 tablespoon of shredded cheese into the mixture per pepper.
This recipe makes approximately 8 stuffed peppers. Each pepper contains 172 calories, 8.9 g fat, 36 mg cholesterol, 11g carbs, 3.8 g fiber, 5.1 g sugar, and 13.7g protein.
24 oz bag brussel sprouts (1/2 recipe if you are using a small bag……we just like leftovers)
2 tablespoons olive oil
3 tablespoons good balsamic (I used raspberry)
1 tablespoon maple syrup
1 tablespoon Dijon mustard
dried cranberries (just a few for sprinkling)
slivered almonds or chopped walnuts (about 1 teaspoon per serving)
blue cheese (about 1 tablespoon per serving)
Directions
Cut brussel sprouts in half and cut off ends. Mix sauce together well and toss about 1/2 of the sauce with brussel sprouts. Put brussel sprouts (covered in sauce) on a baking sheet and bake covered at 350 for 10 minutes. Uncover and cook another 10 minutes. Toss with remaining sauce and sprinkle with blue cheese and a few dried cranberries and almonds to serve. I don’t use all of the sauce, so just add to taste. Salt and pepper to taste as well.
Recipe makes approximately 8 servings. Each serving contains approximately 99 calories, 4.7g fat, .8 mg cholesterol, 12.9g carbs, 4.4 g fiber, 4.8 g sugar, and 4.2g protein.
5-15 drops Doterra peppermint essential oil (This really depends on your preference. Start with 5, taste, and add more to preference.
1-2 tablespoons local honey or 2 packets organic stevia
1/3 c dark chocolate chips
Directions
Put about 3/4 cup of coconut oil in a bowl. Add 5-10 drops of peppermint essential oil (you can add peppermint extract if you don’t have essential oil) and a drizzle of local honey. Mix well and drop about 1.5 teaspoon-tablespoon sized dollops on a cookie sheet on parchment paper. Freeze until solid. When patties are frozen (10-15 minutes), melt dark chocolate in a bowl and drizzle a little over each one. Store finished patties in the freezer.
Making 2 teaspoon size patties, each patty contains about 12 g fat, 1.3 mg sodium, 9.6 carbs, .6 fiber, 8.6 sugar, and .5 protein.
Put first 6 ingredients in a bowl and set aside. Heat olive oil in pan. Toss in zucchini spirals and toss until almost done (to taste….I like them just barely done with a little brown on them, so I cook them at high heat). Add bowl of spices/butter (first 6 ingredients) to pan. Allow butter to mix and spices to be mixed throughout zucchini pasta. Serve immediately.
Makes approximately 6 servings. Each serving contains 90 calories, 8.4 g fat, 15 mg cholesterol, 3.6 carbs, 1.1 g fiber, 2.8 g sugar, and 1.4 g protein.
1 large head cauliflower or 1.5 small heads, cut into florets
1 tablespoon olive oil (or any oil that you prefer for roasting)
3/4 cup pureed cottage cheese
3/4 cup plain Greek yogurt
1.5 teaspoons dijon mustard
1/2 teaspoon pepper
1 teaspoon salt
dash garlic powder
1/2 cup shredded cheddar (and a little extra for sprinkling on top)
Directions
Drizzle olive oil over cauliflower in a 9×13 casserole dish and roast at 400 about 25 minutes or until completely roasted and a little brown on top. While cauliflower is roasting, puree cottage cheese, then mix with the rest of the ingredients in a saucepan on very low until cheddar is slightly melted. This should take 5 minutes or less. When cauliflower is removed from oven, pour cheese sauce on top of cauliflower and mix until well coated. Sprinkle a little bit (about 1/4 cup finely shredded cheddar) on top and broil 2-3 minutes or until cheese is melted and browned on top.
This recipe makes approximately 8 servings. Each serving contains approximately 102 calories, 5 g fat, 2.5 g saturated fat, 12 mg cholesterol, 5 g carbs, 1 g fiber, 3 g sugar, and 8.5 g protein.
3 peppers, any color of your choice, variety is best, chopped into bite sized or smaller pieces
1 large onion, chopped into bite sized or smaller pieces
6 roma tomatoes, chopped
1 tablespoon olive oil
sprinkle garlic powder
6 chicken thighs, cut into bite sized pieces
1 cup organic Plain Greek yogurt
1 package organic or at least msg free taco or fajita seasoning (or you can make your own)
sprinkle of organic cheddar for serving
(optional)
Directions
Toss vegetables with olive oil and garlic powder and sprinkle with salt and pepper. Place on baking sheet. In a separate bowl, mix taco seasoning with plain Greek yogurt and mix until well coated. Toss chicken in Greek yogurt sauce. Place chicken pieces on top of vegetables (spread out) and bake at 375 for about 45 minutes or until veggies are well roasted. Make sure to use chicken thighs as breasts could dry out. If you choose to use breasts, roast the veggies for a while before adding the chicken.
Serve as a bowl on top of “riced” cauliflower, black beans, or spaghetti squash. Top with a small sprinkle of cheddar if desired.
This recipe makes approximately 6 recipes. Each recipe contains about 291 calories, 11 g fat, 150 mg cholesterol, 11 g carbs, 2.3 g fiber, 5.9 g sugar, and 33.5 g protein.
Use mix plain Greek yogurt with organic ranch dressing mix
3 tablespoons Worchestershire sauce
1 tablespoon minced fresh rosemary
1 teaspoon salt
2 teaspoons lemon juice
1 teaspoon white vinegar
1 tablespoon sugar
6 organic chicken breasts or 8 thighs
Directions
Mix all ingredients together in a bag or bowl. Add chicken and marinate at least 3 hours before grilling. Grill until chicken is cooked throughout. Discard unused marinade.
Nutrition information is for the chicken and a small portion of the marinade. Nutrition information is for one piece of chicken (can vary based on size). Each serving contains approximately 165 calories, 5 g fat, 1.2 g saturated fat, 73 mg cholesterol, 0 carbs, 0 sugar, and 26.5 g protein.