Week Two Fall Reboot

Photo by hiwa talaei on Pexels.com

Avocado Nest

Servings 1

Ingredients

  • 1/8 cup pancetta pancetta
  • 1 scallion chopped
  • 2 egg medium
  • 1/2 avocado
  • 1/8 cup green peppers
  • 1 tsp ghee
  • 1/2 spinach

Instructions

  • Saute pancetta, scallion, green peppers and spinach in ghee
  • Slice the middle of the avocado and leave open space in the avocado
  • Crack open the egg in the middle of the avocado and cook to your liking.
  • Place avocado on the bed on spinach

Fall Thai Chicken Soup

Servings 4
Calories 476kcal

Ingredients

  • 2 tbsp coconut oil
  • 4 cloves garlic crusghwd
  • 1 inch ginger grated
  • 1 sweet onion chopped
  • 4 skinless boneless chicken breasts cut into 1 inch cubes
  • salt and pepper to taste
  • 1 tsp red pepper flakes I always add more
  • 2 cups bone broth
  • 4 stalks bok choy
  • 5 carrots sliced thin
  • 2 cups green beans diced
  • 1 can coconut milk full fat

Instructions

  • Heat oil with garlic, ginger, and onion
  • Brown chicken pieces(covered with salt and pepper)
  • Add red pepper flakes
  • Add chicken bone broth
  • Add all vegetables
  • Cook on medium/high heat for 20 minutes
  • Add coconut milk and simmer

Beer Can Chicken

Prep Time 5 minutes
Cook Time 1 hour 30 minutes
Servings 4

Ingredients

  • 5 lbs chicken
  • 2 cans beer
  • 4 tbsp poultry season from penzeys

Instructions

  • empty half a can of beer
  • place full chicken on can of beer
  • leave in the middle of grill

Pumpkin Protein Bites

Course Snack
Cuisine American
Keyword nuts
Prep Time 10 minutes
Total Time 10 minutes
Servings 24
Calories 45kcal

Equipment

  • Blender

Ingredients

  • 4 dates
  • 1 cup walnuts
  • 1/2 cup 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 in cinnamon.
  • Continue until all mixture is rolled.

Notes

Freeze for later!

Duck Fat Wings

Prep Time 10 minutes
Cook Time 20 minutes
Servings 3
Calories 546kcal

Equipment

  • Cast Iron Skillet

Ingredients

  • 1/4 cup tapioca flour
  • 1 tsp salt
  • 2 tsp garlic powder
  • 12 chicken wings 1 singlet
  • 1 tbsp duck fat can be purchased on line or in studio
  • 1 tbsp avocado oil add extra oil if the pan is drying out
  • 1 tbsp Franks Hot Sauce this is optional

Instructions

  • Add dry ingredients in zip lock bag or bowl.
  • Mix 12 wings in bag until every piece is covered.
  • Heat oil in cast iron skillet in medium high heat. Don't add the wings until the oil is sizzling when water droplets are added.
  • Brown chicken pan
  • Turn on oven to 500 degrees and place pan in the oven
  • Depending on how good the oven is it could take 20-40 minutes. The wings are done when they are crispy and cooked all the way through.
  • Add Frank's Red Hot Sauce if you want.(optional)

Crockpot Fall Chicken Thighs

Servings 5
Calories 599kcal

Ingredients

  • 1 tbsp ghee
  • 6 boneless skinless chicken thighs
  • 1 tsp salt
  • 1 tsp pepper
  • 5 garlic cloves crushed
  • 1 inch ginger
  • 3 cups butternut squash cubed
  • 2 sweet potatoes cubed
  • 2 cups chicken bone broth
  • 1 sweet onion diced
  • 2 tbsp curry
  • 15 oz coconut cream
  • 2 tbsp arrowroot with broth Mix arrowroot with broth until smooth

Instructions

  • Heat ghee in cast iron skillet
  • Cover Chicken thighs with salt and pepper
  • Lightly brown chicken thighs
  • Add all the chicken and drippings to crockpot.
  • Cover chicken with sweet potatoes, onion, garlic, ginger, and squash and leave on high for 2 hours.
  • Add 2 cups of chicken bone broth with curry
  • Leave on high for 3 hours
  • Add coconut milk
  • Add arrowroot
  • Leave on simmer for 1 hour
  • Keep on warm until the family is ready to eat.

My Favorite Chicken Salad

Course Main Course
Cuisine American
Keyword salad
Prep Time 10 minutes
Servings 1
Calories 506kcal

Ingredients

  • ½ white meat from a rotisserie chicken, cubed
  • ½ very ripe avocado
  • ½ lime
  • 1-2 tsp Dill, season to preference
  • Dash of salt pepper, and garlic
  • 1 celery stalk, chopped
  • ¼ red onion, chopped

Instructions

  • Mix all ingredients together
  • Use the avocado like a mayonnaise

Go To Salad

Course Salad
Cuisine American
Keyword salad
Prep Time 5 minutes
Servings 1
Calories 184kcal

Ingredients

  • 2-3 cups of greens the darker the better
  • 1-2 tsp of Greek Seasoning
  • 1/4 sliced avocado
  • 1/2 lemon
  • 2 tsp of extra virgin olive oil
  • 1 tsp red vinegar

Instructions

  • Wash and dry greens and place in bowl
  • Add seasoning, lemon juice, oil and vinegar -toss well
  • Slice avocado and place on top of salad

Scallops with Bacon

Servings 2
Calories 350kcal

Ingredients

  • 4 bacon slices
  • 1 pound sea scallops
  • 3 cups spinach

Instructions

  • Cook bacon and remove from pan
  • Cook scallops in bacon grease
  • Add spinach and saute
  • Cut up bacon and sprinkle over scallops

Yai Yai’s Garden Recipe

This reminds me of my Yai Yai's favorite summer recipe.
Prep Time 10 minutes
Cook Time 39 minutes
Servings 3
Calories 244kcal
Author Nicole Kefalas
Cost 8

Ingredients

  • 1 squash
  • 3 cups french green beans
  • 1 tbsp avocado oil
  • 1 tbsp olive oil
  • 2 tsp greek dressing
  • 1 tbsp fresh dill
  • 2 heirloom tomatoes

Instructions

  • Cut up vegetables and mix olive oil, vegetables, and vegetables in a bowl.
  • Heat cast iron skillet in a grill with avocado oil
  • Add mixed vegetables in a sizzling oil.
  • Cover grill and finish cooking on medium heat for 30-40 minutes

Video

Sea Bass with Capers

Servings 1
Calories 432kcal

Ingredients

  • 6 oz Sea bass
  • 1 tbsp tapioca flour
  • 1 tbsp almond flour
  • 1 tsp salt
  • 1 tsp pepper
  • 1 tsp garlic powder
  • 1 tbsp olive oil
  • 1 tsp ghee
  • 1/2 lemon juice from
  • 1 tbsp capers

Instructions

  • Cover fish in salt, pepper, garlic, almond flour, and tapioca flour.
  • Heat cast iron skillet over medium high heat with olive oil and ghee.
  • Preheat oven to 350 degrees.
  • Brown fish in heated skillet with olive oil and ghee.
  • Place chicken in baking sheet with capers and lemon and put in the oven and bake until the fish is done.

Spicy Buffalo Sweet Potato Skins

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

Ingredients

  • 2 sweet potatoes
  • 4 t ghee
  • 2 cups broccoli chopped
  • 2 scallions
  • 3 T Franks Hot Sauce
  • chipotle powder sprinkle
  • salt and pepper to taste

Instructions

  • Preheat oven to bake at 350.
  • Wash sweet potato and slice each in half
  • 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)
  • 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.

Sweet Potato Ginger Soup (Pulled Pork Option!)

Course Main Course
Cuisine Indian
Keyword soup
Total Time 1 hour
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 cups 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 15 to 20 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 pull pork for a more calorically dense, and protein rich meal.
https://nomnompaleo.com/post/10031990774/slow-cooker-kalua-pig

Butternut Squash Soup

Course Main Course
Cuisine American
Keyword soup
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 6
Calories 235kcal

Equipment

  • 2 Butternut Squash
  • 2 cloves garlic
  • 13 oz coconut milk

Ingredients

  • 2 Butternut Squash
  • 2 cloves garlic
  • 13 oz coconut milk

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.

Baby Spinach Salad

Course Salad
Cuisine American
Keyword salad
Prep Time 5 minutes
Total Time 5 minutes
Servings 1

Ingredients

  • 2 cups 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.

Nicole’s Deviled Eggs

Course Breakfast, Main Course
Cuisine American
Keyword avocado, eggs
Prep Time 4 minutes
Cook Time 11 minutes
Total Time 15 minutes
Servings 6
Calories 288kcal

Ingredients

  • 12 eggs
  • 3 avocado
  • 1 tsp dijon mustard
  • 1 tsp paprika
  • salt and pepper to taste

Instructions

  • Boil water in large sauce pan, and add eggs at boil. Time for approximately 11 minutes for a hard boiled egg.
  • Remove from heat and immediately run under cold water.
  • Peel eggs and rinse in cold water to remove excess shell pieces.
  • Slice eggs in half lengthwise and remove yolks and place in large bowl.
  • Peel and pit avocado and add to bowl with mustard, paprika, salt and pepper. Mash together (or use an immersion blender for a fluffier filling).
  • Using a spoon, gently fill egg whites with yolk mixture. Sprinkle with a bit more paprika (for decoration).

Chopped Apple and Cinnamon

Course Snack
Cuisine American
Keyword apple
Prep Time 2 minutes

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!

Piccata Veggies over Arugula Salad

Course Main Course
Cuisine American
Keyword vegetable
Servings 4
Calories 255kcal

Ingredients

  • 4 cups broccoli – medium crowns
  • 1 cup almond flour
  • 1/2 tapioca flour
  • 2 T coconut oil
  • 3 oz capers
  • 1 lemon – juice
  • 8 oz vegetable broth
  • 2 oz coconut milk

Instructions

  • Heat coconut oil in skillet.
  • Place broccoli crowns down and brown for 1-2 minutes. Stir broccoli to coat with oil and remove from pan.
  • Combine flours in a bag and add broccoli. Toss until coated.
  • Add broccoli back to pan to brown, turning to brown all sides.
  • Once browned, remove again and reserve.
  • Add lemon juice and capers to skillet and stir.
  • Add vegetable and coconut milk and stir.
  • Add broccoli back to skillet and let simmer for a few minutes before serving over arugula salad.

Buddha Bowl

Course Main Course
Cuisine Indian
Keyword vegan
Prep Time 7 minutes
Cook Time 7 minutes
Total Time 15 minutes
Servings 2
Calories 178kcal

Ingredients

  • 1 zucchini
  • 1 yellow squash
  • 25 string beans
  • 1 cup cabbage – shredded
  • 2 T coconut oil
  • 1 T coconut aminos

Instructions

  • Heat oil in skillet.
  • Chop zucchini and yellow squash to bite size pieces and add to pan with string beans. Toss frequently.
  • Add cabbage and aminos. Stir and toss well.

Cauliflower Rice

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

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.

Grilled Summer Squash

Course Main Course
Cuisine American
Keyword grill
Prep Time 2 minutes
Cook Time 12 minutes
Total Time 14 minutes
Calories 328kcal

Ingredients

  • 2 Summer Squash
  • 2 T avocado oil
  • 1 tsp rosemary finely chopped
  • 2 cups 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!

Baby Spinach Salad

Course Salad
Cuisine American
Keyword salad
Prep Time 5 minutes
Total Time 5 minutes
Servings 1

Ingredients

  • 2 cups 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.

Ginger Cashew Bok Choy

Course Main Course, Side Dish
Cuisine Chinese
Keyword vegetable
Prep Time 3 minutes
Cook Time 7 minutes
Total Time 10 minutes
Servings 2
Calories 312kcal

Ingredients

  • 2 cups Bok Choy shredded
  • 2 T ghee
  • 1/8 cup 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.

White Bean Puree

Course Side Dish
Cuisine Indian
Keyword legumes, vegetable
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 30 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.
  • Use an immersion blender or remove and blend in high speed blender.

Notes

Use as a sauce or serve under Terriyaki Broccoli.

Butternut Squash and Apple Compote

Course Main Course
Cuisine American
Keyword vegetable
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.
  • Melt ghee and mix in spices.
  • In a bowl, toss squash and apples with spices and sugar
  • Bake for 30 minutes or until soft and fragrant.

Terriyaki Broccoli

Course Main Course, Snack
Cuisine Japanese
Keyword vegetable
Prep Time 2 minutes
Cook Time 5 minutes
Total Time 7 minutes
Servings 2
Calories 266kcal

Ingredients

  • 2 cups broccoli crowns
  • 2 T avocado oil
  • 1/4 cup tapioca flour
  • 1 egg
  • 1/4 cup 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.

Chopped Apple with Walnuts

Course Snack
Cuisine American
Keyword nuts
Prep Time 1 minute
Total Time 1 minute
Servings 1
Calories 286kcal

Ingredients

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

Instructions

  • Chop apple and place in bowl.
  • Measure 1/4 cup walnuts and place in baggie to 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!

Baked Breakfast Casserole

Course Breakfast
Cuisine American
Keyword eggs
Prep Time 10 minutes
Cook Time 35 minutes
Servings 9
Calories 252kcal

Ingredients

  • 2 sweet potatoes – medium peeled and shredded
  • 1 T avocado oil
  • 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
  • 2 cups baby spinach
  • 10 eggs
  • 1/2 cup coconut milk
  • 1 T nutritional yeast optional
  • sea salt and pepper for casserole

Instructions

  • In a large skillet, cook bacon and drain on paper towel – reserve grease in pan .
  • 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.
  • Add veggies on potato crust, then pour egg mix over.
  • Bake about 20 minutes or until top of egg casserole is golden brown.
  • Cut casserole into 9 squares and freeze, refrigerate or serve!