Ingredients:
1 pound extra lean ground beef or extra lean ground turkey
1 clove garlic
¼ Spanish onion
½ yellow or red bell pepper
Hot peppers (as much as you like)
2 green onions
Parsley (fresh or dried)
Coarse grind black pepper
Pinch of cayenne pepper (optional)
Pinch of chilli powder (optional)
Pinch of cumin (optional)
1 tablespoon coconut oil
Grape tomatoes (as many as you like)
Avocado (as much as you like)
Lettuce
Directions:
Heat 1 tablespoon of oil in a pan over medium high heat. Add onions and garlic. Add meat and brown 2 or 3 minutes. Add peppers, green onions and spices and keep stirring together for another 3 to 5 minutes. Reduce heat to medium low and simmer until ready to serve. Add goat cheese and allow to melt, (optional).
Dice toppings, (grape tomatoes, avocado, green onion and any other toppings you like).
Place meat mixture in lettuce leaves and add preferred toppings.
*Same meat mixture can be added to scrambled eggs.
Italian Sausage Meatballs
Ingredients:
1 pound extra lean ground beef (or ½ extra lean ground turkey and ½ extra lean ground beef)
500 gm sweet or hot Italian sausage
2 cloves garlic
¼ cup roughly chopped flat leaf parsley (or dried parsley)
¼ small Spanish onion, roughly chopped (or blended in food processor)
¼ red onion, roughly chopped (or blended in food processor)
1 zucchini (optional)
2 eggs
1 teaspoon red pepper flakes (optional)
Coarse grind black pepper
Coconut oil
Directions:
Remove the Italian sausage from its casing. Mix all of the ingredients, (except for coconut oil), together until well combined. Roll the meatballs into the desired size.
To cook, heat coconut oil in a saute pan over medium to medium-high heat. Once hot, add the meatballs. Fry 5-7 minutes, until bottom is browned.
Turn meatballs to opposite side and fry until that side is nicely browned, another 5-7 minutes. Cut one open to determine if it is fully cooked on the inside. If not quite done, turn heat to low and cover pan for a few more minutes or put meatballs in a warm oven while you fry another batch.
*Option, add fresh herbs, (rosemary, thyme, oregano, etc.) to the above mixture.
You can also omit the turkey sausage and only use ground meat.
1 pound extra lean ground beef (or ½ extra lean ground turkey and ½ extra lean ground beef)
500 gm sweet or hot Italian sausage
2 cloves garlic
¼ cup roughly chopped flat leaf parsley (or dried parsley)
¼ small Spanish onion, roughly chopped (or blended in food processor)
¼ red onion, roughly chopped (or blended in food processor)
1 zucchini (optional)
2 eggs
1 teaspoon red pepper flakes (optional)
Coarse grind black pepper
Coconut oil
Directions:
Remove the Italian sausage from its casing. Mix all of the ingredients, (except for coconut oil), together until well combined. Roll the meatballs into the desired size.
To cook, heat coconut oil in a saute pan over medium to medium-high heat. Once hot, add the meatballs. Fry 5-7 minutes, until bottom is browned.
Turn meatballs to opposite side and fry until that side is nicely browned, another 5-7 minutes. Cut one open to determine if it is fully cooked on the inside. If not quite done, turn heat to low and cover pan for a few more minutes or put meatballs in a warm oven while you fry another batch.
*Option, add fresh herbs, (rosemary, thyme, oregano, etc.) to the above mixture.
You can also omit the turkey sausage and only use ground meat.
Coconut Chicken Fingers
Ingredients:
3-6 oz boneless skinless chicken breast
Coconut milk
1 egg
Coconut flour
Shredded unsweetened coconut
Coarse grind black pepper
1 tablespoon coconut oil
Directions:
Whisk together egg and coconut milk. Slice chicken into strips and season with pepper, (you can also add black pepper in the egg bath). Dip chicken pieces into the egg bath, then dredge them in the coconut flour. Dip the pieces back into the egg bath and then coat with dried coconut flakes.
Heat 1 tablespoon of oil in a pan over medium heat. Place chicken in the pan for approximately 4 minutes on each side.
*You can substitute chicken with fish or shrimp.
3-6 oz boneless skinless chicken breast
Coconut milk
1 egg
Coconut flour
Shredded unsweetened coconut
Coarse grind black pepper
1 tablespoon coconut oil
Directions:
Whisk together egg and coconut milk. Slice chicken into strips and season with pepper, (you can also add black pepper in the egg bath). Dip chicken pieces into the egg bath, then dredge them in the coconut flour. Dip the pieces back into the egg bath and then coat with dried coconut flakes.
Heat 1 tablespoon of oil in a pan over medium heat. Place chicken in the pan for approximately 4 minutes on each side.
*You can substitute chicken with fish or shrimp.
Coconut Crepes / Muffins
Ingredients:
¼ cup of coconut flour (unsweetened, should be cream in colour not bright white)
¼ cup of shredded coconut (organic, unsweetened)
¼ cup of coconut milk (organic milk, no additives or preservatives)
4 eggs
Pinch of cinnamon
Splash of pure vanilla extract
Fresh or frozen blueberries or banana or both, (or other fruit you prefer)
Coconut oil
Directions:
Combine coconut flour, shredded coconut, coconut milk, eggs, cinnamon and vanilla and mix until smooth. Add fruit. If using banana, mash banana before hand and add to mixture.
If you are making crepes:
Heat a small non-stick pan. Add oil to coat. Pour batter into the center of the pan spread evenly. Cook for 30 seconds and flip. Cook for another 10 seconds and remove.
If you are making muffins:
Oil a 6-muffin tin and add batter, (approximately ¼ cup of mixture for each muffin). Sprinkle shredded coconut on top of each muffin (optional). Bake at 350 degrees for 15 to 20 minutes.
¼ cup of coconut flour (unsweetened, should be cream in colour not bright white)
¼ cup of shredded coconut (organic, unsweetened)
¼ cup of coconut milk (organic milk, no additives or preservatives)
4 eggs
Pinch of cinnamon
Splash of pure vanilla extract
Fresh or frozen blueberries or banana or both, (or other fruit you prefer)
Coconut oil
Directions:
Combine coconut flour, shredded coconut, coconut milk, eggs, cinnamon and vanilla and mix until smooth. Add fruit. If using banana, mash banana before hand and add to mixture.
If you are making crepes:
Heat a small non-stick pan. Add oil to coat. Pour batter into the center of the pan spread evenly. Cook for 30 seconds and flip. Cook for another 10 seconds and remove.
If you are making muffins:
Oil a 6-muffin tin and add batter, (approximately ¼ cup of mixture for each muffin). Sprinkle shredded coconut on top of each muffin (optional). Bake at 350 degrees for 15 to 20 minutes.
Chicken Stir-Fry
Ingredients:
2 tablespoons coconut oil
1-2 cloves of garlic (depending on size and preference)
½ - 1 Spanish onion
3-4 boneless skinless chicken breasts
1 yellow or red bell pepper
Green, red, Napa, Chinese or Savoy cabbage (as much as you like)
2 large Portobello mushrooms, or 4-5 Crimini mushrooms
½ - 1 zucchini
¼ of fennel (optional)
Baby spinach (as much as you like)
1 avocado
Hot peppers (as much as you like)
2-3 green onions
Sunflower seeds or slivered almonds (optional)
Parsley (fresh or dried)
Coarse grind black pepper
Cayenne pepper
Cumin (optional)
Chili powder (optional)
Directions:
Heat 1 tablespoon of oil in a pan over medium heat. Add garlic and Spanish onions and stir. Slice the chicken into strips and place in the pan and brown for 4 minutes on each side and add spices. Remove from pan and set aside.
Heat remaining oil in a pan over high heat. Add the vegetables, (bell peppers, cabbage, mushrooms, zucchini, spinach, avocado and hot peppers).
Stir-fry quickly until the vegetables begin to soften. Add the chicken strips, combine well, add green onions seeds, nuts and continue to cook for 2-3 minutes.
*Add or omit vegetables and spices as per your preference.
2 tablespoons coconut oil
1-2 cloves of garlic (depending on size and preference)
½ - 1 Spanish onion
3-4 boneless skinless chicken breasts
1 yellow or red bell pepper
Green, red, Napa, Chinese or Savoy cabbage (as much as you like)
2 large Portobello mushrooms, or 4-5 Crimini mushrooms
½ - 1 zucchini
¼ of fennel (optional)
Baby spinach (as much as you like)
1 avocado
Hot peppers (as much as you like)
2-3 green onions
Sunflower seeds or slivered almonds (optional)
Parsley (fresh or dried)
Coarse grind black pepper
Cayenne pepper
Cumin (optional)
Chili powder (optional)
Directions:
Heat 1 tablespoon of oil in a pan over medium heat. Add garlic and Spanish onions and stir. Slice the chicken into strips and place in the pan and brown for 4 minutes on each side and add spices. Remove from pan and set aside.
Heat remaining oil in a pan over high heat. Add the vegetables, (bell peppers, cabbage, mushrooms, zucchini, spinach, avocado and hot peppers).
Stir-fry quickly until the vegetables begin to soften. Add the chicken strips, combine well, add green onions seeds, nuts and continue to cook for 2-3 minutes.
*Add or omit vegetables and spices as per your preference.
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