Shredded Pork

Shredded Pork
yields about 8+ servings of pork (yield will depend on size of bone and  fat content of the cut of meat you choose)

3-4 lbs pork butt (if bone-in, you will get fewer servings of shredded meat)
Sea salt
Black pepper
2-3 garlic cloves, cut into large chunks
1 Tbsp olive oil

The great thing about this recipe is 1. It’s super simple and 2. It can be scaled to whatever your needs are. I’ve used it for 2lbs of pork all the way up to 6lbs. The key is to cut the pork into smaller uniform sizes so the cooking time is cut down. If I had all the time in the day, I would leave the roast whole and slow cook it in a dutch oven in the oven, but some days a 2 hour shredded pork is just what you need! 

Cut pork roast into 4 inch squares. Season generously with salt and pepper. Set InstantPot to saute mode and let it heat up. Add olive oil and sear each chunk of meat until a nice golden crust forms, flipping until you’ve done all sides. Work in batches of 3-4 pieces of meat if you need to because if the pot is too crowded, moisture will start accumulating and you won’t get the golden sear you want. Once all pieces have been browned, return them all to the pot. Set InstantPot to Manual Pressure. Secure lid and cook on high pressure for 2 hours. Allow to naturally release. Once pressure has fully released, remove the lid and shred meat using tongs or two forks. As I shred the meat, I like to pick out any large pieces of fat, gristle and bone. Taste the meat and add salt and pepper as desired.

Roasted Cauliflower with Garlic & Bacon

serves 4

1 head cauliflower, cut into small florets
6 cloves garlic, sliced thinly
3 strips bacon, cut into bite sized pieces
2 teaspoons olive oil
sea salt and freshly ground black pepper to taste

Preheat oven to 375F. On a baking sheet, toss together the cauliflower, garlic slices, bacon and olive oil. Roast for 20-25 minutes until bacon is crisp and cauliflower is cooked through. Season with the roasted cauliflower with salt and pepper to taste.

Broccoli Puttanesca

3 cups small broccoli florets
1 roma tomato, core removed & diced
1 clove garlic
1/4 cup diced red onion
1/4 cup kalamata olives, roughly chopped
2 Tbsp capers, roughly chopped
olive oil
salt & pepper

Heat 1 1/2 Tbsps olive oil in a large sauce pan over medium-high heat. Add broccoli to the hot pan. Lightly season with salt and pepper. Stir. Cook 3-5 minutes, or until lightly browned, stirring occasionally.

If pan is dry, add 1-2 tsps olive oil. Reduce heat to medium. Add onion and garlic. Stir. Cook 1-2 minutes, or until garlic is fragrant, stirring occasionally.

Add tomato. Stir. Cook 2-3 minutes, or until tomato softens and broccoli is tender, stirring occasionally. Remove from heat.

Add olives and capers. Stir to combine. Taste and adjust seasoning if needed.

Braised Carrots

from Vegetarian Cooking for Everyone by Deborah Madison

1 1/2 lbs carrots, scrubbed or peeled
2 Tbsp butter
salt & pepper
2 tsps honey
3 or 4 thyme sprigs
2 Tbsp chopped parsley

Slice the carrots into rounds. Heat the butter in a wide skillet. Add the carrots, 1/2 tsp salt, a little pepper, the sugar, and thyme. Add water to come to the top of the carrots. Bring to a boil, then cover the pan and simmer until the carrots are tender, 10 to 20 minutes, depending on how thickly they were cut. Uncover the pan, raise the heat, and reduce the liquid until it’s syrupy. (If you didn’t have enough liquid, or it cooked away too fast, add more while the carrots are cooking.) Continue cooking the carrots until they being too brown. Check the seasonings and toss with the parsley.

Basic Pesto (Dairy-Free & Nut Free)

3/4 cup packed basil leaves
1 garlic clove
3/4 tsp lemon juice
1/4 tsp sea salt, plus more to taste
1/4 cup olive oil

Place all ingredients except oil in a food processor or blender. Slowly pour oil into basil as the machine is running, until a paste begins to form. Stop and scrape down the sides of the bowl. Pulse until desired texture. Taste and adjust seasoning if needed.

NOTE: If you are using a full size food processor or blender, you may need to add additional oil 1 tsp at a time so that the mixture blends well.

Use immediately or store in fridge for up to 2 weeks.

Great to use on pasta, to marinate grilled chicken, or serve with roasted veggies.

Enjoy!

Stuffed Chicken Breast

2 lbs boneless skinless chicken breast
1 shallot, finely diced
4 cups baby spinach
3 Tbsp Kite Hill chive flavored cream cheese, or other non-dairy herb flavored cream cheese
8-10 slices prosciutto (you’ll want 2 slices per chicken breast)
olive oil
salt & pepper

Preheat oven to 375ºF.

Pat dry chicken breasts. Butterfly each chicken breast half. To do this, hold the thin end of the chicken breast and use a sharp knife to cut horizontally along the edge of the chicken breast, leaving a 1 inch season the opposite edge of the breast. You are trying to cut the chicken breast in half while still leaving enough to hold the top and bottom pieces together. Once you’ve butterflied each chicken breast, season with 1 tsp salt and 1/4 tsp black pepper. Set aside.

In a medium saucepan over medium-high heat, place 1 Tbsp olive oil. Once oil is heated, add shallot. Sauté for 30 seconds. Add spinach and sauté until spinach has wilted. Remove pan from heat. Stir in cheese.

Lightly oil a 9x13 casserole dish or a rimmed baking sheet.

Time to assemble the pieces. Spoon equal amounts of the spinach cheese filling into each of the chicken breasts. Place on the prepared baking dish. Lay 2 pieces of prosciutto over the width of each chicken breast. Tuck under the bottom so that the chicken breast is wrapped up in prosciutto. Brush with olive oil and sprinkle with a pinch of salt and pepper.

Bake for 25-30 minutes, or until a thermometer inserted in the thickest part of the chicken reaches 165ºF.

Remove from oven and serve immediately.

You could serve this with roasted veggies, pasta and marinara, mashed potatoes, or a simple salad.

Enjoy!

Gluten Free Fish Sticks

adapted from whattheforkfoodblog.com

2 lbs halibut filet (skin removed)
2 cups gluten-free bread crumbs, plain
1/2 cup gluten-free all-purpose flour
1/2 tsp paprika
2 eggs
1/4 cup milk
oil for frying (I commonly use safflower and sunflower, but have also used olive oil for a low-FODMAP client)
salt
pepper

Cut the halibut into 3x1-inch strips and season with salt and pepper. Set aside while setting up dredging station.

Arrange 3 wide bowls in a row. In the first, put the flour. In the second, combine the breadcrumbs, paprika, 1/2 tsp salt, and big pinch of pepper. In the third, whisk together the eggs and milk.

To dredge, dip the halibut strips into the flour, then the egg mixture, and finally the breadcrumbs. Set the dredged fish sticks on a plate while finishing the rest.

Heat 1/4-1/2 inch of oil in a heavy bottomed skillet over medium heat. When hot, fry the fish in batches for about 3-5 minutes TOTAL, flipping halfway through for even browning and cooking.

When the fish is done, remove it from the pan and place on a paper towel lined plate to soak up any excess oil.

For reheating, place fish on a baking sheet and bake at 350ºF for 5 minutes.

You can also freeze leftovers in a freezer bag and reheat on a baking sheet at 425ºF for 15-20 minutes.

Chicken Prosciutto Involtini

adapted from nomnompaleo.com

4 sun-dried tomato halves
4 boneless skinless chicken breasts (6-8 oz each)
salt
freshly ground black pepper
1/4 cup mayonaisse
2 Tbsp minced fresh basil
8 slices prosciutto
1 Tbsp olive oil
2 cups marinara

Place the tomatoes in a bowl and cover with boiling water to rehydrate, about 10 minutes. (If you’re using oil packed sun-dried tomatoes, simply drain them.) Set aside tomatoes while you prepare the chicken.

Preheat oven to 425F with the rack in the middle.

Pat chicken breasts dry with paper towel and smash with a meat pounder until 1/4-inch thick. Sprinkle both sides of breasts with salt and pepper, and place the breasts skin side down.

Drain softened tomatoes and squeeze out any excess water. Finely mince tomatoes. In a small bowl, combine the chopped tomatoes with mayonnaise and basil. Divide the flavored mayonnaise between the flattened chicken breasts and spread over the breast, leaving a 1/2-inch edge.

Carefully roll each breast to form a cylinder. Wrap 2 pieces of prosciutto around each breast and secure with 2 toothpicks.

Place on a parchment paper-lined baking sheet. Brush with olive oil before placing in the oven. Bake for 18-22 minutes, or until the thickest part registers 160F.

Rest the chicken for 5 minutes while you heat the marinara sauce. Slice the chicken and place on top of the sauce.

Serving suggestions: omit the marinara and serve with two different veggies like asparagus and whipped sweet potatoes, broccoli and mashed potatoes, etc.

Twice-Baked Sweet Potatoes

adapted from barefootcontessa.com

3 medium sweet potatoes, scrubbed and cut in half lengthwise
5 1/2 Tbsp unsalted butter, at room temperature, divided (sub with ghee, coconut oil, or vegan butter)
1/2 cup minced shallots (2 shallots)
1 tsp minced fresh thyme leaves, plush extra sprigs for garnish
salt and pepper
1 large egg, lightly beaten

Preheat oven to 400F. Lightly grease a baking sheet, or line with parchment paper. Place the potatoes cut side down on the prepared baking sheet. Bake the potatoes for 45 minutes, or until very tender. Set aside for 10 minutes, until cool enough to handle.

While potatoes are cooking, heat 1 1/2 Tbsp butter in a small skillet over medium heat. Add the shallots and sauce for 4 to 5 minutes, until tender. Add the thyme and cook for another minute. Set aside.

Once the potatoes are cool enough to handle, use a teaspoon to scoop out some of the warm potato flesh into a medium bowl, leaving 1/2-inch thick shell of sweet potato. Sprinkle the potato shells generously with salt and pepper. To the bowl of scooped out sweet potato, add the remaining 4 Tbsp butter and mash with a fork until begins to be smooth. Add shallots, egg, 3/4 tsp salt, and 1/4 tsp pepper. Stir until combined.

Spoon the mixture into the sweet potato shells and top each with a sprig of thyme. Bake for 20 minutes, or until puffed and lightly browned. Serve hot.

Serving suggestions: serve with pork tenderloin or baked chicken breast and a roasted green veggie like brussel sprouts or broccoli.

Greek Meatballs

from halfbakedharvest.com

1 lb ground lamb, beef, or chicken
1 yellow onion, grated
2 cloves garlic, minced or grated
zest of 1 lemon
1/2 cup fresh parsley, chopped
2 tsp cumin
1 tsp dried oregano
salt & pepper

Preheat oven to 425F. Line a baking sheet with parchment.

In a bowl, combine meat, onion, garlic, lemon zest, parsley, cumin, oregano, cayenne, and a pinch each of salt and pepper. Stir until well combined. Using a 1 Tbsp retractable scoop, scoop meat and roll into uniform balls. Place on prepared baking sheet. Transfer to the oven and bake for 15-20 minutes or until meatballs are cooked through.

Serving suggestions: rice or cauliflower rice, cucumber chopped salad, hummus.

Paleo Chocolate Chip Cookies (Egg-Free)

from detoxinista.com

2 cups almond flour
1/4 cup coconut oil, melted
1/4 cup pure maple syrup
1/4 tsp sea salt
1/2 tsp baking soda
2 tsp vanilla extract
1/2 cup dark chocolate chips

Preheat oven to 350F. Line a baking sheet with parchment paper to prevent sticking.

In a medium bowl, whisk together the almond flour, salt, and baking soda. Add in melted coconut oil, maple syrup and vanilla extract and stir again. (For an even chewier cookie, mix using a stand mixer. Beat on medium-high until well combined and dough has formed a ball).

Stir in chocolate chips. Drop the batter by rounded tablespoons on the prepared baking sheet. Use your fingers to flatten and shape the cookies to your linking - they will NOT spread when baked so make them the shape you want.

Bake at 350F for 8-9 minutes, until the edges are lightly golden. The darker they get, the crispier they will be.

Allow to cool for 10 minutes on the pan, then serve warm or allow to cool to room temperature. Store in an airtight container. Storing in fridge will extend shelf-life.

Almond Flour Pie Crust (Version 2)

adapted from wholesomeyum.com

2 1/2 cups blanched almond flour
1/4 tsp sea salt
1/4 cup ghee (sub shortening or coconut oil if desired), melted
1 large egg

Preheat oven to 350F. Line the bottom of a 9-in round pie pan with parchment paper, or grease well.

In a large bowl, mix together almond flour and sea salt. Stir in melted ghee and egg, until well combined. The dough will be dry and crumbly at first but just keep mixing, pressing and stirring until it’s uniform and there is no loose almond flour left.

Press the dough into the bottom of the prepared pan. Carefully poke holes in the surface using a fork to prevent bubbling.

Bake for 10-12 minutes, until lightly golden. Add fillings only after pre-baking.

Plantain Waffles

from Paleo Principles

2 large green plantains ( 2 1/2 to 3 cups chopped)
4 large eggs (or 5 if the plantains are extra-large)
2 Tbsp coconut oil (can sub avocado oil or olive oil)
2 tsp vanilla extract
1/2 tsp baking soda
1/8 tsp sea salt

Peel and chop the plantains. Place in a blender with the eggs and blend until smooth. Add the rest of the ingredients and blend on high for an additional minute.

Heat a waffle maker to high. Pour the batter into the waffle maker and cook for about 4 12 minutes for Belgian-style (thick) waffles. (Follow the manufacturer’s directions. Remove the waffle from the waffle maker.

TIPS: Sometimes this batter thickens while it sits; if it does, simply blend it for an additional 10 seconds.

To freeze the waffles, let them cool on a cooling rack, then place in a single layer on a baking sheet. Freeze for 4 to 6 hours or overnight. Remove from the baking sheet and transfer to an airtight container or freezer bag for long-term storage. Reheat from frozen in the microwave for 30 to 45 seconds or in a toaster or toaster oven if you enjoy them crispy.

Sweet Potato Wedges

4 servings 

3 sweet potatoes - I used a mix of Garnet sweet potatoes and Japanese white sweet potatoes
2 Tbsp refined coconut oil
1 tsp salt
a pinch of pepper, or more to taste

Preheat oven to 400F

Wash and dry sweet potatoes - I like to keep the peel on, so it's important to wash off as much dirt as possible. 

Cut potatoes in wedges of similar sizes - to achieve this, I cut each end off, cut the potato in half (or quarters, depending on size) from end to end and through the middle of the potato. Then I cut each of those sections into about four pieces to have a piece the size of a chunky french fry. You can cut the potato to the size of your liking, just make sure they are uniform.  

Place on a baking sheet and drizzle with coconut oil, followed by a sprinkling of salt and pepper. Using your hands, stir around the potatoes and oil, making sure all the pieces are coated with oil. Once coated, spread the sweet potatoes in an even layer on the pan. The goal is to have them all in a single layer so that as many sweet potatoes are touching the pan as possible - you can split them onto two pans if you'd like. 

Place in preheated oven and bake for 10 minutes. After 10 minutes, use a spatula to flip the sweet potatoes.. Return to oven and continue to bake for up to 10 more minutes. Check them periodically because remaining baking time will depend on the size of your potatoes. Wedges are done when the potato is tender and edges are browned.

Let cool slightly before serving. 

Enjoy!

Basic Roasted Veggies

2-4 cups of chopped veggie of choice (my faves to roast are cauliflower, sweet potatoes, carrots, asparagus, broccoli)
1-2 Tbsp oil of choice (I use avocado oil)
1/2 tsp salt, plus more to taste
1/4 tsp black pepper
1 clove garlic, crushed

Preheat oven to 375F. Spread veggies out onto a baking sheet (for easier cleanup you can line with foil or parchment, but I like to cook straight on the pan). Drizzle with oil, enough to coat veggies. Start with 1 Tbsp and then add more if needed. Sprinkle with salt & pepper. Add crushed garlic. Toss with your hands to evenly coat and distribute seasoning.

Bake for 20-25 minutes, stirring halfway through. Baking time with depend on vegetable. When you take the veggies out to stir, taste for seasoning and add more salt if needed. 

I love to let them roast until the edges are crispy and the veggies are just cooked through.

These veggies can be added to salads, a burrito bowl, or just served as a side. 

Chicken Tortilla Soup

adapted from The Pioneer Woman 
serves 8

2 whole boneless, skinless chicken breasts
2 Tbsp avocado oil, divided
1 1/2 tsp cumin
1 tsp chili powder
1/2 tsp garlic powder
1/2 tsp salt
1 cup diced yellow onion
1/2 green bell pepper, diced
1/2 red bell pepper, diced
3 cloves garlic, minced
1 (10oz can) tomatoes with green chilies
32 ounces chicken stock
2 cups hot water
1 (15oz can) black beans, drained and rinsed

for serving:
corn tortilla chips
sour cream
diced avocado
diced red onion
salsa or pico de gallo
grated monterey jack cheese
cilantro
lime wedges

Preheat oven to 375F. In a small bowl, mix cumin, chili pepper, garlic powder and salt. Drizzle 1 Tbsp avocado oil on chicken breast, then sprinkle a small amount of spice mix on both sides. Set aside remaining spice mix. Place chicken breast on a baking sheet and bake for 20-25 minutes, or until chicken is done. Remove from oven, use two forks to shred chicken. Set aside.

Heat remaining avocado oil in pot over medium high heat. Add onions, red pepper, green pepper and minced garlic. Stir and let cook until onions begin to turn translucent. Add remaining spice mix and stir to combine. Add shredded chicken and stir to combine.

Add tomatoes, chicken stock, water and black beans. Bring to a boil, then reduce heat to a simmer. Simmer for 45 minutes, uncovered.

Adjust seasoning as needed. Turn off heat and allow to sit for 15 minutes before serving. 

Serve with tortilla chips and desired garnishes. 

Enjoy!

Spicy Beef Curry

2 T coconut or avocado oil
10 oz thinly sliced beef (sirloin or flank steak would work great)
1 medium carrot, thinly sliced on an angle
1 green onion, thinly sliced, greens & whites separated
8 oz cremini mushrooms, quartered
2 t tamarind paste
1 T red curry paste
4 oz spinach
1 lime, cut into wedges
1 T roughly chopped cilantro
salt and pepper

Serve with jasmine rice, brown rice, or roasted cauliflower... or on its own!

Transfer sliced beef to a plate and pat dry. Season with 1/2 tsp salt and a pinch of pepper. In a large skillet, heat 1 T oil over medium-high heat. Add beef to the pan and cook without stirring, 1-2 minutes, until browned. Continue to cook, stirring constantly, until just cooked through, about 2 minutes. Transfer beef to a plate, leaving any browned bits in the pan.

Add remaining 1 T of oil to the pan and let heat up. Add the whites of the green onion, carrots, and mushrooms. Cook on medium-high heat, stirring occasionally for a few minutes until lightly browned. Season with salt and pepper. Add the tamarind concentrate and curry paste and cook, stirring frequently until fragrant, about 2 minutes.

Add the coconut milk and spinach to the pan; season with salt and pepper to taste. Cook until slightly thickened, 2-4 minutes. Add the cooked beef and cook, stirring constantly until well combined and heated through, about 2 minutes. Taste and adjust seasoning as needed.

Serve with desired side. Garnish with cilantro, greens of the green onion, and a squeeze of lime wedge. 

Enjoy!

Banana Nut Muffins

adapted from Slim Palate

1/2 cup coconut flour
1/2 cup almond flour
1 cup very ripe banana mashed well with a fork (2-3 medium bananas)
1/2 cup refined coconut oil, melted
1/4 cup cacao nibs
1/2 tsp cinnamon
3/4 tsp baking soda
1/4 cup honey
4 eggs
1/2 tsp vanilla extract
pinch of salt

Preheat the oven to 350 degrees and line muffin tin.

In a medium sized bowl combine the coconut flour, almond flour, cinnamon, baking soda, cacao nibs, and pinch of salt and mix with a fork to reduce any clumps until thoroughly combined.

In a small bowl combine eggs, vanilla extract, and honey. Add mashed banana to the egg mixture and stir until well combined. Stir in melted coconut oil. 

Pour the liquid ingredients into the dry and stir with a spoon until thoroughly combined.

Divide batter evenly between 10-12 muffin liners.

Place in the oven for 25 minutes or until the center is pierced with a toothpick and the toothpick comes out clean.

Pull out of the oven and let it cool for 5 minutes. Remove muffins from pan, transfer to wire rack, and let cool completely.

Store in fridge for longer life. Keep for up to 1 week. 

Cauliflower Rice

1 head cauliflower
1 Tbsp refined coconut oil, melted
1/2 tsp salt
1/4 tsp freshly ground black pepper

Preheat oven to 350.

Remove cauliflower core and cut into florets. Using a food processor fitted with a grater plate, grate cauliflower. Transfer to rimmed baking sheet. Drizzle with coconut oil and season with salt and pepper. Stir to evenly distribute. Bake 30 minutes, stirring every 10 minutes.

1 head of cauliflower yields quite a bit of cauli rice, so sometimes I cook 1/2 and put the remainder in a quart freezer bag and freeze for later use. Once you are ready to use the frozen cauli rice, thaw and cook as directed above.

Halibut with Squash & Browned Butter

from Real Simple

1 butternut squash, peeled, seeded, and cut into 1/2-inch slices
3 Tbsp avocado oil, divided
1 1/2 tsp salt, divided
1/2 tsp black pepper, divided
4 (6-oz.) skinless grouper fillets - halibut also works great when grouper is unavailable
1/4 cup unsalted butter
1/4 cup golden raisins
1 Tbsp apple cider vinegar
¼ cup fresh flat-leaf parsley, roughly chopped

Preheat oven to 425°F. Toss the squash with 1 tablespoon of oil, 1/2 teaspoon of the salt, and ¼ teaspoon of the pepper. Place on a rimmed baking sheet and bake until golden and tender, about 25 minutes.

Meanwhile, pat the grouper fillets dry with paper towels and season with the remaining salt and pepper. Heat the remaining oil in a large ovenproof skillet over medium-high. Place the fillets in the skillet in a single layer; cook until the edges are lightly browned, 3 to 4 minutes. Place the skillet in oven with the squash; bake until the fish is opaque, 4 to 5 minutes.

Cook the butter in a small saucepan over medium until it begins to turn golden brown, 2 minutes. Stir in the raisins; cook 30 seconds. Pour the butter mixture into a small bowl and whisk in the vinegar. Toss with the squash.

Serve the grouper with the squash, sprinkled with the parsley.