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Pumpkin Protein Bites

Course Snack
Prep Time 10 minutes
Total Time 10 minutes
Servings 24
Calories 45kcal

Equipment

  • Blender

Ingredients

  • 4 dates
  • 1 C walnuts
  • 1/2 C pumpkin puree
  • 6 T coconut flour
  • 1 tsp pumpkin pie spice
  • 1 T cinnamon

Instructions

  • Add dates and walnuts to high speed blender until broken down. Add remaining ingredients and blend until smooth, scraping down sides as needed.
  • Scoop 1 T of mixture and form into a ball, then roll through cinnamon.
  • Continue until all mixture is rolled.

Notes

Freeze for later!

Nutrition

Calories: 45kcal | Carbohydrates: 3g | Protein: 1g | Fat: 3g | Saturated Fat: 1g | Sodium: 4mg | Potassium: 40mg | Fiber: 1g | Sugar: 1g | Vitamin A: 794IU | Vitamin C: 1mg | Calcium: 10mg | Iron: 1mg
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Spicy Buffalo Sweet Potato Skins

Course Main Course
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 2
Calories 317kcal

Ingredients

  • 2 sweet potatoes
  • 4 tsp ghee
  • 2 C broccoli chopped
  • 2 T scallions
  • 3 T Franks Hot Sauce
  • 1/2 tsp chipotle powder sprinkle
  • salt and pepper to taste

Instructions

  • Preheat oven to bake at 350.
  • Wash sweet potato and slice each in half lengthwise.
  • Wrap potatoes in tinfoil and bake until cooked through – about 30 minutes (I like to roast other veggies for other recipes at the same time since I have the oven on already)
  • While potatoes bake, melt ghee in a sauce pain over medium heat. Add franks, chipotle and salt and pepper.
  • Chop broccoli and add to ghee mixture. Let the mixture cook uncovered for about 5 minutes, then cook another 5 on low, or until broccoli is to your desired tenderness.
  • Chop scallion.
  • When potatoes are finished, open and pour broccoli ghee mix in the potatoes, splitting your filling evenly. Slice the scallion and top potato.
  • Add more salt and pepper to taste.

Notes

You may choose to use a vegetable scrubber, but I think that removes some of the nutrients so I’ll risk eating some dirt.

Nutrition

Calories: 317kcal | Carbohydrates: 52g | Protein: 6g | Fat: 10g | Saturated Fat: 6g | Cholesterol: 26mg | Sodium: 846mg | Potassium: 1082mg | Fiber: 9g | Sugar: 11g | Vitamin A: 32749IU | Vitamin C: 89mg | Calcium: 119mg | Iron: 2mg
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Sweet Potato Ginger Soup (Pulled Pork Option!)

Course Main Course
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 1 hour 35 minutes
Servings 8
Calories 192kcal

Equipment

  • immersion blender

Ingredients

  • 2 T coconut oil
  • 1/2 vidalia onion
  • 2 cloves garlic
  • 2 T ginger – fresh grated
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 3 sweet potato – large, peeled cubed
  • 2 C vegetable broth
  • 14 oz coconut milk – canned
  • 2 scallions
  • 2 T hemp hearts

Instructions

  • Heat a large pot over medium-low heat and add the coconut oil. Stir in the onion and cook, stirring often, until it begins to caramelize and get golden brown, about 10-15 minutes. Don't rush the onions. This will add lots of sweet flavor to your soup if you have the patience to cook and caramelize slowly. Stir in the garlic, ginger, salt and pepper. Cook for about 3-5 minutes.
  • Place cubed sweet potato on a baking sheet and bake covered in the oven at 350 for approximately 20 minutes (while your delicious onions and spices fill the kitchen with yummy wafts of goodness)
  • Pour vegetable stock in the large pot and bring the mixture to a boil. Add sweet potato from over, reduce it to a simmer, cover the pot and cook for 5 to 10 minutes, until sweet potatoes are soft.
  • Once the potatoes are fork tender, turn off the heat.
  • Use an immersion blender or carefully pour the mixture into a regular blender blending until pureed and smooth.
  • Add in the coconut milk and blend again until smooth.
  • Pour the mixture back into the pot.
  • Serve with a drizzle of coconut milk and a sprinkle of green onions and hemp hearts on top.

Notes

Option to serve this wonderful soup over a serving of pulled pork for a more calorically dense, and protein rich meal.
https://nomnompaleo.com/post/10031990774/slow-cooker-kalua-pig

Nutrition

Calories: 192kcal | Carbohydrates: 9g | Protein: 3g | Fat: 17g | Saturated Fat: 14g | Sodium: 390mg | Potassium: 171mg | Fiber: 2g | Sugar: 3g | Vitamin A: 174IU | Vitamin C: 3mg | Calcium: 21mg | Iron: 1mg
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Autumn Gold Soup

Course Main Course
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 6
Calories 227kcal

Ingredients

  • 2 Butternut Squash peeled and cubed
  • 4 cloves garlic
  • 12 oz coconut milk
  • 1 T sage

Instructions

  • Pre heat oven to 350.
  • Peel and cube squash, place on a baking sheet with peeled garlic and bake for 30 minutes.
  • Remove from oven and blend squash and garlic in high speed blender or use immersion blender until smooth.
  • Add in coconut milk and stir until thoroughly mixed.

Notes

Option to add 8-16 oz of vegetable stock to thin out the soup.

Nutrition

Calories: 227kcal | Carbohydrates: 31g | Protein: 4g | Fat: 12g | Saturated Fat: 11g | Sodium: 18mg | Potassium: 1005mg | Fiber: 5g | Sugar: 6g | Vitamin A: 26575IU | Vitamin C: 53mg | Calcium: 139mg | Iron: 4mg
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Baby Spinach Salad

Course Salad
Prep Time 5 minutes
Total Time 5 minutes
Servings 1
Calories 261kcal

Ingredients

  • 2 C of baby spinach
  • 2 T embody Greek Dressing

Notes

embody Greek Dressing
1 cup Olive Oil
1/2 cup Red wine vinegar
1 T Greek Dressing
Combine all ingredients in mason jar. Shake well.

Nutrition

Calories: 261kcal | Carbohydrates: 2g | Protein: 2g | Fat: 28g | Saturated Fat: 4g | Sodium: 48mg | Potassium: 335mg | Fiber: 1g | Sugar: 1g | Vitamin A: 5626IU | Vitamin C: 17mg | Calcium: 59mg | Iron: 2mg
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Chopped Apple and Cinnamon

Course Snack
Prep Time 2 minutes
Total Time 2 minutes
Calories 96kcal

Ingredients

  • 1 apple
  • 1/4 tsp cinnamon

Instructions

  • Chop any varietal of apple into bite sized pieces and place in a bowl. Add cinnamon and toss.

Notes

Lemon or lime juice will give a little extra flavor if you’re adventurous!

Nutrition

Calories: 96kcal | Carbohydrates: 26g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 2mg | Potassium: 195mg | Fiber: 5g | Sugar: 19g | Vitamin A: 98IU | Vitamin C: 8mg | Calcium: 11mg | Iron: 1mg
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Cauliflower Rice

Course Side Dish
Cuisine American
Prep Time 10 minutes
Cook Time 10 minutes
Servings 4
Calories 133kcal

Ingredients

  • 1 head cauliflower
  • 1 vidalia onion
  • 2 T Ghee
  • 4 scallion
  • 1 tsp coconut aminos

Instructions

  • Chop cauliflower into small pieces removing large stems. Use a food processor to finely chop cauliflower to rice sized bites, or manually chop with a knife if you do not have a food processor. Heat ghee in a large skillet over medium heat and add onion. Sweat onion (4-5 minutes), increase the heat to medium high and add 4 cups of cauliflower. Mix so that cauliflower is coated with ghee. Cauliflower is course and fin=brous so may take 6-7 minutes to cook depending on your pan. Cut in scallion and add coconut aminos.

Nutrition

Calories: 133kcal | Carbohydrates: 15g | Protein: 4g | Fat: 8g | Saturated Fat: 5g | Cholesterol: 19mg | Sodium: 80mg | Potassium: 561mg | Fiber: 4g | Sugar: 7g | Vitamin A: 120IU | Vitamin C: 76mg | Calcium: 57mg | Iron: 1mg
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Grilled Summer Squash

Course Main Course
Prep Time 2 minutes
Cook Time 12 minutes
Total Time 14 minutes
Servings 1
Calories 328kcal

Ingredients

  • 2 Summer Squash
  • 2 T avocado oil
  • 1 tsp rosemary finely chopped
  • 2 C baby spinach
  • 2 T Greek Dressing

Instructions

  • Slice Squash lengthwise and then again lengthwise.
  • Drizzle with oil and sprinkle rosemary.
  • Grill 10-12 minutes or until soft
  • Toss baby spinach together with dressing in a bowl. Serve squash warm over salad greens.

Notes

Dressing
1 cup olive oil
1/2 cup red wine vinegar
1 T Greek Seasoning
Keep in mason jar and use on salads!

Nutrition

Calories: 328kcal | Carbohydrates: 16g | Protein: 7g | Fat: 29g | Saturated Fat: 4g | Sodium: 56mg | Potassium: 1362mg | Fiber: 6g | Sugar: 9g | Vitamin A: 6410IU | Vitamin C: 84mg | Calcium: 134mg | Iron: 3mg
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Baby Spinach Salad

Course Salad
Prep Time 5 minutes
Total Time 5 minutes
Servings 1
Calories 261kcal

Ingredients

  • 2 C of baby spinach
  • 2 T embody Greek Dressing

Notes

embody Greek Dressing
1 cup Olive Oil
1/2 cup Red wine vinegar
1 T Greek Dressing
Combine all ingredients in mason jar. Shake well.

Nutrition

Calories: 261kcal | Carbohydrates: 2g | Protein: 2g | Fat: 28g | Saturated Fat: 4g | Sodium: 48mg | Potassium: 335mg | Fiber: 1g | Sugar: 1g | Vitamin A: 5626IU | Vitamin C: 17mg | Calcium: 59mg | Iron: 2mg
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Ginger Cashew Bok Choy

Course Main Course
Prep Time 3 minutes
Cook Time 7 minutes
Total Time 10 minutes
Servings 2
Calories 312kcal

Ingredients

  • 2 C Bok Choy shredded
  • 2 T ghee
  • 1/8 C cashews crushed
  • 1 T ginger fresh, grated
  • 2 T avocado oil
  • sea salt and pepper to taste

Instructions

  • Melt ghee in saute pan over medium/high heat.
  • Add cashews and cook 2-3 minutes or until golden brown and fragrant.
  • Add ginger and cook together for 1 minute, stirring.
  • Add avocado oil and let oil come to temp, about 2 minutes.
  • Add bok choy and lightly saute, about 3 minutes.
  • Season with salt and pepper to taste.
  • Serve over white bean puree or eat as a side dish.

Nutrition

Calories: 312kcal | Carbohydrates: 5g | Protein: 3g | Fat: 33g | Saturated Fat: 12g | Cholesterol: 38mg | Sodium: 47mg | Potassium: 230mg | Fiber: 1g | Sugar: 1g | Vitamin A: 3128IU | Vitamin C: 32mg | Calcium: 74mg | Iron: 1mg
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White Bean Puree

Course Side Dish
Prep Time 30 minutes
Cook Time 7 minutes
Total Time 37 minutes
Servings 8
Calories 21kcal

Equipment

  • 16 oz white beans, canned
  • 1 T coconut oil
  • 1 T fresh grated ginger
  • 1/2 sweet onion, diced

Ingredients

  • 16 oz white beans, canned
  • 1 T coconut oil
  • 1 T ginger, fresh, grated
  • 1/2 sweet onion

Instructions

  • Place beans in a pressure cooker for 20 minutes on med/high.
  • In a skillet, heat oil. Add onion and cook until golden brown and fragrant.
  • Add in ginger and cook for 2-3 minutes
  • Add in white beans and mix.
  • Remove and blend in high speed blender.

Notes

Use as a sauce or serve under Terriyaki Broccoli.

Nutrition

Calories: 21kcal | Carbohydrates: 2g | Protein: 1g | Fat: 2g | Saturated Fat: 1g | Sodium: 2mg | Potassium: 25mg | Fiber: 1g | Sugar: 1g | Vitamin C: 1mg | Calcium: 4mg | Iron: 1mg
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Butternut Squash and Apple Compote

Course Main Course
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 4
Calories 171kcal

Ingredients

  • 1 Butternut Squash
  • 2 Apples
  • 1 T ghee
  • 1 tsp Cinnamon
  • 1 tsp coconut sugar
  • 1/2 tsp nutmeg

Instructions

  • Preheat oven to 350.
  • Peel and cube squash and apple.
  • In skillet over medium heat, melt ghee and mix in spices.
  • In a bowl, toss squash and apples with spices and sugar.
  • Spread on a baking sheet and bake for 25 minutes or until fruits are soft.
  • Consume as is or whip together with a fork and enjoy the blend of flavors.

Nutrition

Calories: 171kcal | Carbohydrates: 36g | Protein: 2g | Fat: 4g | Saturated Fat: 2g | Cholesterol: 10mg | Sodium: 11mg | Potassium: 757mg | Fiber: 6g | Sugar: 14g | Vitamin A: 19980IU | Vitamin C: 44mg | Calcium: 102mg | Iron: 1mg
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Terriyaki Broccoli

Course Main Course
Prep Time 2 minutes
Cook Time 5 minutes
Total Time 7 minutes
Servings 2
Calories 266kcal

Ingredients

  • 2 C broccoli crowns
  • 2 T avocado oil
  • 1/4 C tapioca flour
  • 1 egg
  • 1/4 C coconut aminos

Instructions

  • Heat 1 T avocado oil in skillet over medium heat
  • Chop broccoli crowns into bite sizes.
  • Drizzle remaining oil over broccoli crowns.
  • In a separate bowl, mix egg, tapioca flour and amino.
  • Toss broccoli in egg mix and pan sear in skillet. Cook until golden brown.

Nutrition

Calories: 266kcal | Carbohydrates: 25g | Protein: 5g | Fat: 16g | Saturated Fat: 2g | Cholesterol: 82mg | Sodium: 739mg | Potassium: 318mg | Fiber: 2g | Sugar: 2g | Vitamin A: 686IU | Vitamin C: 81mg | Calcium: 55mg | Iron: 1mg
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Chopped Apple with Walnuts

Course Snack
Prep Time 1 minute
Total Time 1 minute
Servings 1
Calories 286kcal

Ingredients

  • 1 apple
  • 1/4 C walnuts
  • 1 T seed mix hemp, flax, chia

Instructions

  • Chop apple and place in bowl.
  • Measure 1/4 cup walnuts and place in baggie and crush with rolling pin.
  • Add nuts and seeds to bowl and toss until thoroughly mixed.

Notes

I keep a mason jar of seed mix on the counter to cut down on the number of containers I need to take out.  I mix 1 cup of hemp, flax and chia each and shake well in the mason jar.  I scoop out the blend for soups, salads, and granola!

Nutrition

Calories: 286kcal | Carbohydrates: 30g | Protein: 8g | Fat: 24g | Saturated Fat: 2g | Sodium: 2mg | Potassium: 324mg | Fiber: 6g | Sugar: 20g | Vitamin A: 98IU | Vitamin C: 8mg | Calcium: 40mg | Iron: 1mg
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Baked Breakfast Casserole

Course Breakfast
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 9
Calories 282kcal

Ingredients

  • 2 sweet potatoes peeled and shredded
  • sea salt and pepper for crust (potatoes)
  • 12 slices bacon reserve fat from this bacon to cook with later
  • 1 sweet onion diced
  • 2 cloves garlic diced
  • 1 red pepper diced
  • 2 C baby spinach
  • 10 eggs
  • 1/2 C coconut milk
  • 1 T nutritional yeast optional
  • sea salt and pepper for casserole

Instructions

  • Pre heat oven to 425.
  • In a large skillet, cook bacon and drain on paper towel – reserve grease in pan .
  • While bacon cooks, shred potatoes and pat dry with paper towel.
  • Press potatoes into a 9 x 9 oven safe baking dish (or similar size). Bake for 18-20 or until crisp.
  • While the crust bakes, add onions, garlic, red pepper to bacon grease to cook for about 5-6 minutes or until onions are translucent and peppers are soft. Add spinach to wilt.
  • Chop bacon to bits and add to veggies.
  • In a separate bowl, whisk eggs, coconut milk, salt and pepper
  • Decrease oven temp to 375 after crust is cooked, removed from oven.
  • Add veggies on potato crust, then pour egg mix over the veggies.
  • Bake about 20 minutes or until top of egg casserole is golden brown.
  • Cut casserole into 9 squares and freeze, refrigerate or serve!

Nutrition

Calories: 282kcal | Carbohydrates: 16g | Protein: 12g | Fat: 19g | Saturated Fat: 8g | Trans Fat: 1g | Cholesterol: 201mg | Sodium: 302mg | Potassium: 451mg | Fiber: 2g | Sugar: 5g | Vitamin A: 8439IU | Vitamin C: 22mg | Calcium: 62mg | Iron: 2mg