AutoImmune Diet Recipes To Get You Started

Autoimmune Diet – Phase 1: Recipes To Get You Started

There are many foods you can enjoy while on Dr. Green’s Autoimmune Diet and here are just a few! The Paleo Diet is very similar to the lifestyle you’ll be leading while you’re on the Autuoimmune Diet. There are many good books, cookbooks and websites that may help you that focus on the Paleo Diet. In addition, here are some helpful websites in which you can look up more recipes:
Against All Grain
Autoimmune Paleo
AIP Lifestyle
The Nourishing Home

Just Eating Real Food

Mangia Blog
Paleo Plan
My Whole Food Life

Health Extremist
The Paleo Mom
Tropical Traditions

Elana’s Pantry

The Spunky Coconut

My Heart Beets
Rubies & Radishes
A Squirrel in the Kitchen

Breakfast Recipes

Breakfast will be a challenge for most patients since eggs, bread, and grains are not allowed during Dr. Green’s Auto Immune Diet – Phase 1. Please think “outside the box” as you plan non-traditional breakfasts!

Sweet Potato Breakfast
1 cup cooked sweet potato pumpkin spice, to taste
Cinnamon, to taste
1. Mash up the sweet potato and add the spices to taste.

Almost Oatmeal

1-1/2 cups unsweetened applesauce

cinnamon, to taste

4 T raw, chunky almond butter

dash of nutmeg (optional)

2-3 T raw, unsweetened canned coconut milk

1. Combine all ingredients in a small pan over medium heat, stirring often until all is thoroughly combined and warm.
2. Add fresh or dried fruits and/or nuts for additional texture and flavor.

Slow Cooked Almond Apple Cereal

2Apples, peeled and shredded

3 cups water

3 C of Almond Meal

1 Tbsp cinnamon

1. Peel and shred the apples. Place them in slow cooker. Add remaining ingredients and stir well.
2. Cover and cook on low for 6 hours.
3. Serve with splash of coconut / almond milk, honey and fresh berries

Breakfast Porridge
2 cups cooked butternut squash

½ tsp ground ginger

1 tsp cinnamon

1 cup full fat organic coconut milk

1 apple, grated

1 pinch salt

4 T shredded coconut, toasted

1. Add apple, butternut squash, coconut milk, salt and spices to a food processor. Blend until smooth; about a minute.
2. Add to a saucepan and bring to a simmer, stirring often. Cook for about 10 minutes. Serve warm and top with about a tablespoon of toasted coconut for each serving.
3. Note: Will last in fridge for 4 days.

 

Banana Bites
1 banana

Almond butter
1. Slice your banana into an even amount of round slices – about ¼” to ½” thick.
2. Spread a desired amount of almond butter on one slice, and use another to make it into a “sandwich”
Place your banana bites in the freezer for a half hour. Store them in the freezer in a sealed container for a snack all throughout the week!

 

Banana Almond Pancakes

2 bananas fresh or frozen blueberries

2 flax eggs*

¼ cup almonds, chopped

1 Tbs coconut flour

1 tsp coconut oil

1-2 Tbs almond butter

dash of sea salt (optional)
*To Prepare Flax Eggs: To make 2 flax eggs, use 2 T flax meal (ground flaxseed) + 6 T warm water. Whisk together and place it in the fridge for a minute or so. It will become gummy like an egg and can be used for baking.
1. Mash bananas in a bowl.
2. Add the eggs, coconut flour, almond butter, blueberries, and nuts and salt, and whisk until well blended
3. Heat a large non-stick skillet over medium heat along with a small pat of coconut oil.
4. Pour small discs of batter onto the hot pan (around 3-4″ around). They’ll be easier to flip if you keep them from the edges of the pan. Flip when batter loses its “tackiness” around the edges.
5. Cook other side slowly over medium heat until fully cooked.
Paleo Sweet Potato Pancakes

1 medium cooked sweet potato, flesh only

1 tsp vanilla

1 C almond flour

¾ tsp pumpkin pie spice

1 tsp baking powder

pinch of salt

2 flax eggs*

coconut oil, to cook pancakes in

*To Prepare Flax Eggs: To make 2 flax eggs, use 2 T flax meal (ground flaxseed) + 6 T warm water. Whisk together and place it in the fridge for a minute or so. It will become gummy like an egg and can be used for baking.
1 Mix all ingredients together except the coconut oil.
2 In a pan, heat coconut oil over medium-low heat.
3 Drop spoonful of sweet potato mixture and cook for 3-5 minutes on each side.

 

Paleo Breakfast Cookies

¾ cup almond meal

1 tsp vanilla

¼ cup dried coconut

1 tsp cinnamon

5 Tbsp coconut oil

¼ tsp salt

1 Tbsp raw honey

¼ tsp baking soda

1. Melt coconut oil or honey and vanilla.
2. Mix dry ingredients together and mix into the wet ingredients with a spatula.
3. Form balls on parchment lined baking sheet and press with a glass or your hand to make circles.
4. Bake at 350 for 6-10 minutes. Allow to cool completely before taking off cooking sheet or they will break.

 

Chia Seed Morning Pudding With Fruit

½ C Chia seeds

½ tsp cinnamon

2C Almond Milk

2 T honey

1T vanilla

fresh berries

1. Mix all ingredients except for the berries and let sit . It will expand and turn into a pudding within about 10 minutes.
2. Put in fridge to chill or serve immediately. Top with fresh berries.
Raspberry Coconut Chia Seed Pudding for Breakfast

1 C coconut milk

¼ C chia seeds

½ C fresh or frozen raspberries

1. Blend raspberries and coconut milk until smooth. Place in mason jar or another glass container.
2. Add chia seeds, stir to mix.
3. Refrigerate at least 4 hours but can be up to 24 hours.
4. Top with additional fresh berries.

Cinnamon Raisin Muffin

1 T coconut flour

Pinch sea salt

2 T almond flour

1 tsp coconut oil, melted

2 T ground flaxseed

1 flax egg *see below

¼ tsp cinnamon

12 raisins (no sulfites/sulfur)

½ tsp baking powder

¼ C hot water

1. To make one flax egg, use 1 T flax meal (ground flaxseed) + 3 T warm water. Whisk together and place it in the fridge for a minute or so. It will become gummy like an egg and can be used for baking.
2. Soak raisins in hot water for 45 minutes to an hour to get them to “plump up”.
3. In small mixing bowl, sift together coconut flour, almond flour, flaxseed, cinnamon, baking powder and salt.
4. Drain raisins, reserving water, and run a knife through each one cutting in half. Throw raisins in bowl with flours.
5. Whisk together egg and raisin water and then add to flour mixture. Mix well.
6. Swirl coconut oil around 4? ramekin to coat and then add to batter and mix one more time. Spoon batter into oiled ramekin and microwave on high for two minutes. Remove from microwave and invert on cooling rack.

Simple Smoothie

6 oz. almond milk

½ to 1 banana

½ cup strawberries, fresh or frozen

1 T almond butter (optional)

½ cup blueberries, fresh or frozen

2 T plant-based protein powder (optional)

6-8 ice cubes

4-6 frozen cherries (optional)

1. Blend and enjoy.

Berries + Greens Smoothie
1 cup frozen berries (blueberries, raspberries, etc.)

1 T coconut oil

1 to 2 loosely-packed cups of spinach

2 T plant-based protein powder

2 cups coconut milk

½ banana, frozen

1. Blend until smooth.

Apple Pie Smoothie
1 frozen banana, roughly chopped

1 T maple syrup

½ C apple cider

½ apple (whatever apple you want), roughly chopped

1 tsp vanilla extract

1 C almond milk

½ tsp cinnamon

1 Place all ingredients in a blender and blend until smooth.

Keepin’ It Smooth Smoothie
1 avocado

Unsweetened almond milk

5 ounces frozen peaches

2 pitted dates

1 handful of raspberries

2 T plant-based protein powder

1 T ground flaxseed

1. Blend and enjoy!
Apple Cherry Smoothie
½ cup (organic) frozen dark sweet cherries

1 tsp chia seeds

3 ice cubes

1 red (crisp) apple

¼ tsp almond extract

1 handful of spinach

1 C filtered water

1. Place all ingredients in blender and blend 1-2 minutes, until well blended.

Snacks

Quick Snack Mix

2 tsp dried blueberries or cherries

2 T roasted almonds

2 tsp sesame seeds
1. Toss together and enjoy.
2. Perfect for traveling!

Ultimate Snack Mix

2 tsp. dried raisins or cherries

2 T roasted almonds

2 T pumpkin seeds

2 tsp Enjoy Life vegan chocolate chips

1. Toss together and enjoy.
2. Perfect for traveling.

Seasoned Roasted Pumpkin Seeds

Seeds from 2 medium pumpkins (or 3-4 Tablespoons)

1 tsp celery salt

1 T olive oil

1 tsp ground cumin

1. Heat oven to 300° F. Remove the seeds from the pumpkins. Discard the pulp.
2. Spread the seeds (no need to rinse them) evenly on an ungreased baking sheet. Bake until dried, about 1 hour.
3. Toss the seeds, olive oil, celery salt, and cumin in a large skillet. Cook, stirring occasionally, over medium heat, until the seeds are lightly toasted, about 3 minutes.

 

Seed Salad Snack – this packs a healthy protein punch!

2 T coconut oil, melted

¼ C almonds, chopped

2 t flax seeds, ground

2 T sunflower seeds

1/3 C dried cherries or blueberries (no preservatives)

2 T pumpkin seeds

1 medium apple, chopped

1 Melt oil in a bowl.
2 Add seeds, almonds and dried fruit. Mix well.
3 Add apple and mix again.

 

AIP Granola

2 cups fancy grade coconut flakes

zest of lemon

1 heaping T coconut oil

½ tsp cinnamon

1 heaping T coconut manna (Nutiva or Artisana brand)

pinch of salt

1. Heat coconut oil and coconut manna until pourable. Mix in cinnamon and remove from heat.
2. In a bowl, add coconut flakes and drizzle the coconut oil mixture over it. Toss lightly with a spoon. Add pinch of salt and zest the lemon over the mixture and gently stir again.
3. On a parchment lined half pan (cookie sheet), evenly distribute the coconut flake mixture. Bake in 350-degree oven for about 12-15 minutes. Be sure to stir a few times as it will quickly brown and when you stir the coconut it will help to evenly brown the mixture. Remove from oven and let cool.

 

Baked Crispy Apples

2 apples, cored and thinly sliced

Cinnamon, to taste

1. Preheat oven to 275 degrees.
2. Line a cookie sheet with parchment paper and place the pieces of sliced apple on top.
3. Sprinkle with cinnamon (to taste).
4. Bake at 275 degrees for two hours. After 60 minutes, turn them over so they bake evenly. You should check on them after 60 minutes and every 30 minutes after that because oven cook times vary and you don’t want to burn them. Once they look nice and crispy remove them from the oven and allow to cool.

 

Salad Dressings, Condiments & Sauces

There are no commercial/ready-made salad dressings that are safe to consume while on the Autoimmune Diet – phase 1. You will need to make your own salad dressings, which will be full of flavor, healthy antioxidants!

Raw Almond Mayo – Makes about 1 cup

½ C almonds (soak almonds for 8 hours and drain)

½ tsp salt

¼ tsp mustard powder

½ C water

¼ tsp ground pepper

1-3 tsp honey or stevia

Juice of 1/2 lemon

½ to ¾ cup olive oil (optional)

1. Place all the ingredients except the olive oil in a blender and blend until very smooth.
2. With blender still on, carefully and slowly pour a thin stream of olive oil through the opening in the blender’s cover. Start with 1/2 cup of oil and continue until you reach the right consistency, up to 3/4 cup.
3. Taste and adjust seasonings, adding more lemon juice or some apple cider vinegar if you want more tang and the agave/sugar if you want sweetness.

 

Honey Mustard Dipping Sauce

1T yellow mustard

Pinch of sea salt

¼ tsp minced onion

1T raw honey

Freshly ground pepper, to taste

1 .Mix all ingredients in a small bowl until well combined. Use for a dipping sauce.

 

Vegan Ranch Dressing

Makes 1 ½ cup
1 cup Raw Almond Mayo (see recipe above)

½ tsp dried dill weed

½ tsp dried parsley

½ c Coconut Cream*

½ garlic powder

salt and pepper, to taste

½ tsp Dried Chives

½ onion powder

*To obtain coconut cream, refrigerate 1 can of full-fat canned unsweetened Coconut Milk for at least 24 hours. Coconut cream will separate and solidify on top of coconut water. Scrape cream from top and measure ½ c for this recipe.
1. In large mixing bowl, mix together mayonnaise, coconut cream and spices. Refrigerate for at least 1 hour before serving. Store remaining dressing in refrigerator for up to 3 weeks.

 

Zesty Lemon Salad Dressing

1 C cold pressed extra virgin olive oil

Juice of 1 lemon, or more to taste

4 cloves fresh garlic

1/2 cup blanched almonds

Pinch of sea salt or himalyan salt

1. Throw everything in your blender and puree until smooth and creamy.
2. Add in more lemon juice, garlic and salt to taste until you reach your perfect blend.

 

Lemon Vinaigrette Dressing – Serves 4

3T freshly squeezed lemon juice

½ tsp lemon zest

2 T finely minced red onion

1T stevia

¼ tsp sea salt

¼ C olive oil

1 In a small bowl, whisk together all the dressing except the oil.
2 Slowly drizzle in the oil, holding it several inches above the bowl and pouring in a thin, steady stream, while whisking vigorously until the mixture thickens.

 

Mediterranean Dressing – Serves 2

3T extra virgin olive oil

1 clove garlic, minced
1 T fresh lemon juice sea salt and pepper, to taste
• Mix all ingredients and serve.

 

Homemade Balsamic Vinaigrette Dressing
1/2 cup cold pressed extra virgin olive oil

1 T coconut sugar, or more to taste

2 Tbsp balsamic vinegar to taste

at the end Pinch of sea salt or himalayan salt
1 Tbsp of freshly squeezed lime juice or more to taste Freshly ground pepper, to taste
1. Place all the ingredients (except the vinegar) in your blender and pulse until well combined.
2. Now add in the vinegar gradually to taste.

 

Basic Homemade Vinaigrette

3/4 cup cold pressed extra virgin olive oil

1 tsp finely chopped parsley

3 – 4 tsp raw apple cider vinegar or white wine vinegar

1 T coconut sugar

1/2 T dijon mustard

Pinch of sea salt or himalayan salt

1 clove fresh minced garlic

Freshly ground pepper, to taste
1. Place all the ingredients in your blender (except the vinegar) and pulse until well combined.
2. Gradually add in the vinegar to taste.

 

Vinegar & Oil Dressing (Coconut Oil) – Makes 1 Cup

¼ C coconut oil

¼ C apple cider vinegar

3 T water

¼ C extra virgin olive oil

1/8 tsp salt

1/8 tsp pepper

• Shake all ingredients in a jar and let stand for 1 hour before refrigerating.
• The coconut oil will harden in the fridge, but let it sit out or place the jar in warm water for a few minutes before serving. The dressing won’t harden on your salad because of the olive oil.

 

Paleo Italian Dressing

1 C olive oil 2

½ tsp dried oregano

2 tsp ground mustard

1 C red wine vinegar

2 ½ tsp dried basil

2 1/2 tsp. garlic powder

2 tsp freshly ground pepper

2 tsp. onion powder or dried minced onion

2 tsp sea salt

1 Combine ingredients in a jar.
2 Store tightly covered at room temperature or in the refrigerator (will need to let the olive oil come to room temp. before serving.) Shake well before pouring.

 

Homemade Italian Dressing

½ C cold pressed extra virgin olive oil

2 T freshly chopped parsley

1 T aged red wine vinegar, or more to taste

at the end pinch of sea salt or Himalayan salt

1 fresh clove of fresh garlic finely minced Freshly ground pepper, to taste
1. Place the oil and garlic in your blender and pulse together for just a couple of seconds.
2. Gradually add in the vinegar to taste, and then season, and stir in the parsley.

 

Homemade French Dressing – Makes about 3/4 cup, and will keep in a glass container in the fridge for a week.

1/2 cup cold pressed extra virgin olive oil

1 clove fresh minced garlic

1 – 1 1/2 Tbsp raw apple cider vinegar to taste

at the end 1 tsp dried mixed herbs

1 Tbsp lemon juice

Pinch of sea salt or himalayan salt

1 tsp dijon mustard

Freshly ground pepper, to taste

1. Put everything in your blender (except the vinegar), seasoning, and herbs, and pulse until well combined.
2. Add the vinegar and seasoning to taste. Then stir in the herbs.

 

Strawberry Vinaigrette Dressing – Makes 8 servings of 2 T each

½ C sliced strawberries salt and pepper, to taste 2 T red wine or balsamic vinegar
1 tsp. mustard stevia, to taste ½ C olive oil
1. Puree strawberries in a blender or food processor.
2. Add remaining ingredients except olive oil and blend. Add the olive oil and blend until creamy.
3. Taste and adjust seasonings, if necessary.
Cilantro Pesto With Pumpkin Seeds
2C fresh chopped cilantro ½ C coarsely chopped pumpkin seeds
1C fresh chopped parsley 2 T water 1 tsp ground cumin
3scallions, chopped 1 T fresh lemon juice salt & pepper, to taste
4clovs garlic, coarsely chopped 2 T extra virgin olive oil
1 Chop garlic and let sit for 5 minutes.
2 Blend all ingredients in a food processor. Add oil, slowly. Pesto should be blended, not smooth.

Spicy Coconut Sauce
3 T coconut oil Sea salt & pepper, to taste
Curry, to taste Cayenne, to taste
• Heat oil to melted in a pan. Add spices to mix. Pour sauce over steamed veggies, salad or meats.

Nightshade Free BBQ Sauce
2 T coconut oil ¼ C maple syrup
1 large yellow onion, roughly chopped ¼ C apple cider vinegar
6 cloves garlic, minced 1 tsp smoked sea salt
3 cups pitted cherries, fresh or frozen, halved
1. Heat the coconut oil in a saucepan on medium heat. When it is ready, add the onion, and cook for 7-10 minutes or until browned.
2. Add the garlic and cook for another couple of minutes, stirring, until fragrant.
3. Add the cherries, maple syrup, cider vinegar and smoked sea salt. Cook uncovered for 20 minutes, or until the mixture thickens considerably.
4. Transfer to a blender and blend on high until thoroughly mixed.

Italian Marinade For Chicken
1 ½ C olive oil 1 tsp garlic powder
¼ C red wine vinegar ¼ tsp freshly ground pepper
1 T Italian seasoning 1 T fresh squeezed lemon juice
1 T fresh squeezed lemon juice
1. Mix all ingredients in a food processor or blender.
2. Pour marinade over the chicken and allow to marinade for at least 20 minutes before cooking.

Sunbutter, Hummus, Dips & Spreads
Zuchinni Hummus
2 medium zucchini, peeled and chopped 3 garlic cloves
½ cup tahini (sesame paste) 1 ½ Tsp cumin
? cup lemon juice Salt & pepper, to taste
? cup olive oil
• Combine all ingredients in the base of a food processor, and process until smooth.
• Serve with crisp raw veggies, such as carrots, celery sticks, broccoli, cherry tomatoes, or cucumber slices, for dipping.
Sweet Potato Hummus
1 cup sweet potatoes (cooked, peeled and diced) 1 T extra virgin olive oil
1 can garbanzo beans (19oz), rinsed and drained ½ tsp cumin
2 tbsp fresh squeezed lemon juice 1 tsp salt
¼ cup Tahini (sesame paste) water
5 garlic cloves, roasted or raw
• Steam or slow cook the sweet potatoes until soft.
• Transfer cooked sweet potatoes to a food processor. Add garbanzo beans, lemon juice, Tahini, garlic (I used roasted), olive oil, cumin, salt and about 2 tbsp of water to start with.
• Pulse the mixture until smooth, scraping down the sides of bowl and adding water to thin mixture if it seems too thick.
• Adjust seasoning and serve with a drizzle of olive oil and don’t forget to sprinkle some paprika. Sweet Potato Hummus makes a perfect dip or spread.

White Bean Dip (Hummus)
1lb or 13oz white cannellini beans (rinsed and drained) 4 Tbs olive oil
4 cloves of garlic, peeled ½ cup fresh basil or fresh cilanto
½ of lemon, juiced Dash of salt
• Combine all of the above in a food processor and process till smooth. Add more Olive Oil and/or Lemon juice if too dry.

Homemade Sunbutter
16 oz raw, unsalted sunflower seeds (not roasted) 1T olive oil
Pinches sea salt 1-2 T raw honey
1. Heat a pan on the stove, then toss about 3 cups of raw sunflower seeds in the hot pan for a minute or two. Keep them moving so they don’t burn. Note: do not use roasted sunflower seeds thinking you can skip this step (pre-roasted seeds don’t have enough moisture to create a creamy sunbutter). Don’t toast these seeds too much (or too dark) or they will lose too much moisture and you’ll end up with a mealy consistency to your sunbutter.
2. Toss the roasted seeds into a food processor with ¾ tsp of salt and 1 tsp of raw honey.
3. Process into fine powder consistency. Do not add olive oil yet. Keep processing.
4. After about 5 minutes of processing, the mixture will get a bit moist, but still cumbly. Keep processing to release the oils and let the butter get a sheen. Keep processing, about another 3-5 minutes. Once it resembles peanut butter, add a tsp of honey and keep processing.
5. While processor is running, drizzle olive oil into the mixture until it reaches a consistency you like.
6. Store in an airtight container.

3 Minute Gucamole (Tomato Free)
½ medium ripe avocado ½ C cilantro, chopped
1 T lemon or lime juice Sea salt and pepper, to taste
• Combine all ingredients in a blender, blending for 1 minute. (You can mash the avocado with a potato masher or fork and stir in the other ingredients).
• Serve with carrot sticks, celery and sliced cucumbers.
Kale Guacamole
5 large leaves of kale, tough stems removed ½ tsp sea salt
¼ small red onion 1 T fresh lime juice
½ clove fresh garlic, minced ¼ tsp cumin powder
3 ripe avocados 2T fresh cilantro
1. Steam or boil kale for about 7-9 minutes. Drain well and allow to cool.
2. Once kale has cooled, process onions, kale, and garlic in a food processor until smooth. Add the rest of the ingredients and process until desired consistency.
3. Adjust for lime and salt.
Pea & Avocado Dip
2 Cups Frozen or Fresh Peas, Thawed 1 T Lime Juice
1 avocado 1 clove of garlic
• Place all the ingredients into a food processor and mix to the consistency you prefer.
Pesto
2C fresh basil leaves ½ C olive oil
1/3 C pine nuts 1 ½ tsp freshly squeezed lemon juice
3 medium garlic cloves, minced ½ tsp sea salt
1 In a food processor or blender, combine the basil leaves with the pine nuts, lemon juice and sea salt. Pulse a few times until mixture is reduced in volume and the mixture is well incorporated.
2 Add the garlic and pulse a few times more.
3 Slowly add the olive oil in a constant stream while the blender or food processor is running, stop to scrape down the sides with a rubber spatula.
4 Taste and add more lemon juice if needed. Serve with chicken or grilled vegetables.

Side Dish Recipes
Garlicky Green Beans
2T coconut oil 2T coconut aminos (Coconut Secret)
3C organic frozen green beans Freshly ground pepper
3cloves garlic, minced
1. Heat oil in large skillet over medium heat. Add green beans, stirring to coat in oil.
2. Let beans cook for 10 minutes, stirring occasionally. Add minced garlic, aminos, and pepper. Stir.
3. Cook an additional 5 minutes or until beans have browned and are tender.

Simple Roasted Garlic Broccoli
1 head fresh broccoli 3-4 cloves garlic (2 tsp minced garlic)
2 tablespoons olive oil Sea salt and pepper, to taste
1. Preheat oven to 425 degrees.
2. Cut broccoli into florets and toss with garlic, oil, salt and pepper. Roast on baking sheet 10-20 minutes, until broccoli is crisp tender and caramelized to your liking.

Pan Fried Apples With Cinnamon
4tart apples, sliced 3 tsp cinnamon
2 T coconut oil 1/8 tsp stevia
1. Melt oil in a pan. Once hot, add apple slices with cinnamon and stevia.

Baked Sweet Potato Fries
2 large sweet potatoes, peeled, sliced into thin strips, lengthwise sea salt, as needed
¼ C olive oil
1. Pre-heat oven to 425 F. Line two baking sheets with parchment paper.
2. Toss the sweet potatoes in olive oil.
3. Lay the sweet potato fries out in a uniform line and sprinkle with sea salt.
4. Bake for 12 minutes and then flip the potatoes. Bake another 12 minutes.
5. Allow the sweet potato fries to cool on the baking sheet for 3-5 minutes. Serve.

Sweet Potato Hash
2 large sweet potatoes, peeled and grated using cheese grater
2 T bacon grease or coconut oil
1 Preheat oven to broil.
2 In cast iron skillet, melt fat. Once it is hot, add sweet potato and cook until it begins to crisp (5-10 min)
3 Place skillet in oven broiler to crisp.

Roasted Sweet Potatoes
4 Tbsp. olive oil 2 large sweet potatoes, peeled and cut into 1” cubes
4 tsp. garlic, minced ½ cup GF chicken broth
2 tsp fresh rosemary leaves, chopped ½ tsp sea salt
1. Preheat oven to 350.
2. Combine oil, garlic and rosemary in baking dish. Bake until oil is hot, about 7 minutes.
3. Add potatoes, stir to coat.
4. Roast potatoes for 35 minutes, turning occasionally.
5. Add broth, continue cooking, stirring occasionally for additional 20 minutes.
6. Sprinkle with sea salt.

Zucchini Noodles (Aka ”Zoodles”)
1 tablespoon olive oil Sea salt and pepper, to taste
1 pound zucchini 1-2 tsp organic seasoning (Herbamare)
1. Cut zucchini into thin/long strips, using a spiralizer or julienne slicer.
2. Heat olive oil in a large saute pan. Add zucchini noodles and seasonings to pan.
3. Stir for 3-5 minutes until noodles are tender.

Spaghetti Squash
Squash
1. Prepare spaghetti squash by microwaving for 5-10 minutes, or until soft, (be sure to pierce with a knife before microwaving to release steam). Or bake in the oven at 350 degrees for 30-45 minutes, or until squash is soft. This allows the skin to soften, which makes it easier to cut in half lengthwise!
2. Split the spaghetti squash into two even halves. Be careful, it’s hot!
3. Remove the seeds from squash. Using a fork, loosen the ’spaghetti’ strands from the inside of the squash, scraping them onto a plate.
4. Add spaghetti squash “noodles” to a sauteed pan, along with the gluten free/organic seasonings of your choice.
5. Let squash cook for about 2-3 minutes over medium high heat, stirring constantly until the squash has become more tender and the excess moisture has cooked out of the squash.
6. Note: This dish is good served as a side dish with sautéed zuchinni and onions. Spaghetti squash is versatile and can be used as “pasta noodles”, also.

Roasted Butternut Squash, Red Onion & Rosemary
1 butternut squash, seeded and sliced 3 T olive oil 4 T fresh rosemary, chopped
2 red onions, peeled and sliced thin sea salt and freshly ground pepper, to taste
1. Preheat oven to 400° F. Line a baking sheet with parchment paper.
2. Spread squash, onion and rosemary on parchment paper, and drizzle with olive oil. Toss lightly to coat all pieces with oil.
3. Bake for 35-40 minutes, or until squash is tender. Season with sea salt and black pepper if desired.

Garlic Balsamic Roasted Brussel Sprouts
2lbs brussels sprouts, cut in half Salt and pepper, to taste 2-3 T olive oil
3cloves garlic, diced 1-2 T balsamic vinegar
1 Preheat oven to 400 degrees.
2 Place brussels sprouts on a baking sheet and sprinkle with diced garlic and salt and pepper.
3 Drizzle on the olive oil and mix with your hands to coat evenly.
4 Roast for 20-25 minutes until cooked and the leaves turn a little brown.
5 Remove from oven and drizzle the balsamic vinegar to taste.

Easy Carrot Fries (Roasted Carrots)
1 lb carrots, peeled and cut into sticks Sea salt Olive oil
1. Toss carrots in olive oil and salt. Bake at 350 for 10-12 minutes.

Roasted Radishes & Carrots
1 bunch small to medium radishes (about 12) 1 tsp dried thyme
12 baby carrots, cut into sticks Sea salt and pepper, to taste
1 T olive oil Lemon half
1 Preheat oven to 450.
2 Place radishes and carrots on baking sheet and toss with the olive oil, thyme, salt and pepper.
3 Roast until tender, yet firm in the center, about 20 minutes. Squeeze with a little lemon juice.

Balsamic Asparagus
1 lb asparagus, ends trimmed 1 clove garlic, minced
1 Tbs red onion, minced sea salt, to taste
1 Tbs Extra Virgin olive oil freshly ground pepper, to taste
4 tsp balsamic vinegar
1. Bring a medium pot of water to boil.
2. Add asparagus and boil 3 min. Drain and rinse under cold water immediately. Dry thoroughly.
3. Mix all other ingredients together. Toss asparagus with balsamic mixture.

Cauliflower Mashers
1-1/2 large heads cauliflower 2/3 cup fresh chives Sea salt & pepper, to taste
3/4 cup full fat canned coconut milk 3 cloves garlic
3 T coconut oil 2 tsp dried rosemary or 1 sprig fresh rosemary
1. Roughly chop the cauliflower, removing all leaves.
2. Place in steamer and cook until it’s easy to stick a fork in it (about 20 minutes).
3. Mince the garlic and finely chop the chives. Sauté the garlic, chives and rosemary in coconut oil until the garlic is light golden brown.
4. Use a food processor or a masher to mash up the steamed cauliflower florets.
5. Put the mashed florets into a pot on the stove and add coconut milk, and the chive and garlic mixture.
6. Cook on medium low heat and mash with a masher while they’re in the pot. Or if you have a submergible blender, use that to blend mixture while it’s in the pot. Add sea salt and pepper to taste.

Cauliflower Carrot Herb Mash
1 head of cauliflower, washed, and cut into florets 1 T fresh rosemary, minced
3 to 4 small to medium carrots, peeled and chopped 1 T fresh thyme, minced
1 sweet onion, chopped 2 T olive oil
2 cloves garlic, minced salt and pepper, to taste
1 Place cauliflower and carrots in a steamer basket in a large soup pot, season with salt and pepper, and steam until soft (about 10 to 12 minutes, test with fork).
2 Heat 1 tablespoon olive oil in non-stick skillet on medium heat.
3 Saute onion, garlic, and herbs until onion is translucent. Season with salt and pepper to taste. Set aside.
4 Place steamed cauliflower and carrots into a food processor. Add the sauteed onion, garlic, herbs, and 1 tablespoon olive oil. Process until smooth. Season with more salt and pepper if needed.
5 Garnish with additional fresh thyme or rosemary and serve.

Oven Roasted Cauliflower “Rice”
1 head cauliflower ¾ tsp sea salt
1 tablespoon coconut oil, melted
1. Preheat oven to 425F. Cover a large, rimmed baking sheet with aluminum foil.
2. Break the cauliflower into florets, removing the stems. Place the florets in the food processor bowl and pulse until the cauliflower looks like rice. This takes about 10 to 15 one-second pulses. You may need to do this in two batches to avoid overcrowding.
3. Place the cauliflower rice in a large bowl, add the melted coconut oil and salt. Toss with two wooden spoons until the rice is coated with the oil. Spread in a single layer on the baking sheet and roast until tender and beginning to get a few brown spots, about 25 minutes.
Asian Broccoli Salad
Salad: Sesame Ginger Dressing:
½ small red cabbage ½ T garlic, minced 2 T coconut aminos
4 C broccoli, grated ½ T ginger, minced 2 T sesame seeds
2 green onion, chopped in ¼ “ slices 2 T toasted sesame oil ½ tsp sea salt
1 Thinly slice 1/2 of red cabbage using a mandoline or sharp knife.
2 Using a grater or food processor, grate broccoli to uniform small chunks.
3 Toss salad ingredients together and set aside.
4 To make the dressing: mince garlic and ginger. Combine sesame oil, coconut aminos, garlic, ginger, sesame seeds, salt, pepper in a small bowl and whisk. Add garlic and ginger to combine.
5 Pour dressing over broccoli slaw and toss to combine.

Stir fry by Dr. Gary Draper
1 head cauliflower Mixed veggies (stir fry mix of snow peas, onions, carrots, broccoli)
Garlic Chicken
Coconut aminos
1. Boil cauliflower until tender, then mash it to look like rice.
2. In a wok, add mixed veggies or stir fry mix.
3. Add garlic, chicken and coconut aminos. Steam until cooked.
4. Serve over mashed cauliflower. Use more coconut aminos as needed

Main Dish Recipes
Balsamic & Rosemary Chicken
3boneless , skinless chicken breasts 2 cloves garlic, minced
1 T olive oil 2 tsp fresh rosemary, minced
Salt & pepper, to taste ¼ C balsamic vinegar
1 Place chicken in baking dish. Drizzle olive oil over chicken and distribute evenly.
2 Sprinkle salt and pepper over chicken. Press fresh garlic and rosemary onto chicken breasts.
3 Roast at 400 degrees for about 25 -32 minutes. Remove chicken from oven and pour ¼ C balsamic vinegar over fully cooked chicken. Serve with fresh sprigs of rosemary.

Balsamic Chicken
4 boneless, skinless organic chicken breasts 1 Tbsp Dijon mustard ¼ C balsamic vinegar
2 Tbsp olive oil 2 Tbsp lemon juice Sea salt & pepper, to taste
½ C chicken broth or stock 2 garlic cloves, crushed
1. In a bowl, mix together broth, vinegar, mustard, lemon juice, garlic, and olive oil until well blended.
2. Heat 2 Tbsp olive oil in a large skillet over medium-high heat.
3. Sprinkle salt and pepper on both sides of chicken.
4. Add chicken to hot skillet and brown chicken on both sides.
5. Add sauce to pan and over the chicken. Bring to slight boil. Turn heat down to medium-low.
6. Simmer for about 6 minutes or until chicken is done and juices run clear.
7. To serve, spoon the delicious, slightly reduced sauce over the chicken.

Italian Chicken
4boneless chicken breasts ¼ tsp dried oregano
2 T olive oil 1/8 tsp pepper
2 T lemon juice, freshly squeezed 1 clove garlic, crushed
1 Mix all ingredients (except chicken) in a small bowl. Add the chicken, turning to coat well.
2 Cover and refrigerate for 8-12 hours, turning the chicken occasionally throughout that time.
3 One hour before serving, heat oven to 450. Line a baking sheet with foil and put chicken on it.
4 Put pan in oven, reduce heat to 325.
5 Bake 35-45 minutes.
Maple Roasted Chicken With Sweet Potatoes
4 chicken pieces (i.e. bone-in/skin-on thighs) ¾ tsp salt
2 sweet potatoes, peeled and chopped into 1” cubes ¼ tsp pepper
1 yellow onion, chopped into big chunks ¼ tsp garlic powder
2 T olive oil 8 sprigs fresh thyme
3 T maple syrup
1 Preheat oven to 400 degrees,
2 In a large baking dish, arrange chicken evenly. Sprinkle chicken with salt, pepper and garlic powder.
3 Pour in olive oil and maple syrup. Toss in potatoes and onions. Mix well to evenly coat veggies and chicken.
4 Position chicken on bottom of pan so that it will cook in liquid and stay moist.
5 Top with thyme sprigs and place on center rack in oven bake for about 1 hour, uncovered. About half way through, stir veggies and chicken, making sure that the pieces that were on top get into the liquid (The thyme leaves should begin to fall off and dry as they cook)
6 OPTIONAL: After about an hour, when chicken is cooked through, turn oven to broil to blacken the skin- this will only take a couple of minutes- too long and it will turn to charcoal

Fresh Herbed Chicken Breasts
4boneless chicken breasts with skin on 2 tsp fresh sage, chopped
2 medium cloves garlic, pressed 2 tsp fresh thyme, chopped
1 T fresh squeezed lemon juice 1 tsp fresh rosemary, chopped
¼ C chicken broth salt and pepper, to taste
1 Preheat broiler on high. Place ovenproof metal pan under broiler to get hot. Do not use glass or Pyrex dish.
2 Season chicken with a little salt and pepper. Once pan is very hot (about 5 minutes), put chicken in pan and return it to broiler. Turn heat to low. Don’t put it too close to the heating element. It is best to put it in the middle of the oven, about 7 inches from the heat source (this is a quick broil method). Cook for 15 minutes this way, or until done, depending on the thickness of the chicken.
3 In a small skillet, add chopped herbs, lemon juice, broth, garlic, salt and pepper. Heat on medium heat for about 30 seconds. When chicken is done, remove skin, slice, and place on platter. Drizzle herb sauce over chicken.

Ginger Lime Chicken Bites
Chicken: Sauce:
1T coconut oil Juice of 1 lime
3boneless skinless chicken breasts, cut into bite 2T coconut aminos (Coconut Secret)
Sized pieces 1T olive oil
1 tsp freshly grated ginger
1 garlic clove, minced
1T raw honey
1 tsp finely chopped onion
1 Mix sauce ingredients in a small bowl. Set aside
2 Heat oil in a large skillet over medium-high heat. Add chicken.
3 Cook chicken, stirring occasionally, until browned and almost done, about 5 minutes.
4 Add sauce to skillet, turn heat to low and simmer uncovered for another 5 min- until chicken is cooked through.

Coconut Lime Chicken
4 boneless skinless chicken breast, cut into strips ¾ tsp salt
¼ C coconut oil, melted ½ tsp pepper
2 T coconut aminos 2 cloves garlic, minced
Juice of 3 limes ¼ C chicken stock or broth
1. Combine the coconut oil, coconut aminos, lime juice, salt, pepper, and garlic.
2. Add chicken to a dish or resealable plastic bag. Add the marinade, toss to coat. Marinate for at least 15 minutes.
3. Heat 1 Tbsp of oil in a large skillet over medium high heat. Sear the chicken for 3-4 minutes per side.
4. Add the chicken stock, cover, and reduce the heat to medium. Cook for another 4-5 minutes or until the chicken is cooked through. Serve the pan sauce over the chicken.
Egg Rolls by Dr. Gary Draper
Paleo coconut wraps (Julian’s Bakery) Coconut Aminos
Cabbage Beef, chicken or turkey
Garlic
1. Cook cabbage in garlic and coconut aminos.
2. Brown the meat (beef, chicken or turkey) in a pan.
3. Fill the wraps up and roll. Cook for about 3 mins each side in oil-less fryer or in a pan with olive oil.

Chicken Tenders by Dr. Gary Draper
Chicken tenderloins Coconut milk, canned
Coconut or almond flour
1. Roll chicken in coconut milk to moisten. Coat chicken in coconut or almond flour.
2. Cook on bottom self of oil-less fryer for 20-25 mins until golden brown.

Sweet Potato Nachos by Dr. Gary Draper
Sweet potatoes Coconut aminos
Coconut oil Pico (yellow onion, green onions, lemon juice, cilantro)
Ground turkey Guacamole (avocado, onion, garlic, red onion, tomato, cilantro, lime juice)
Onions
• Slice sweet potatoes into medallions.
• Spritz some coconut oil then cook in the oil-less fryer for about 15 mins until crispy
• Add the taco meat (coconut amino ground turkey with onions)
• Add pico (yellow onion, green onion, and lemon juice with cilantro)
• Put back on the fryer for 3- 5 mins
• Top with guacamole.

Turkey Terriyaki Meatballs
1 lb ground turkey ½ tsp minced garlic
2 T full fat coconut milk (canned) ¼ tsp ground ginger
3 T coconut flour pinch of sea salt
2 T coconut aminos 1 T coconut oil, melted
1 T 100% pure maple syrup freshly minced chives, optional
1 Preheat oven to 350.
2 Combine all ingredients in a mixing bowl and blend well with hands.
3 Make ball shapes (approximate 36) and place onto foil lined baking sheet. Bake for 25 min.

Apple Glazed Turkey Breasts
4 turkey breast cutlets, 4-6 oz each 4 T fresh tarragon, minced 1 T coconut oil
1/2 cup apple juice 1 tsp fresh ginger, grated
1/2 cup chicken stock ¼ tsp sea salt (optional)
2 cloves of garlic, minced ¼ tsp freshly ground pepper
1. Combine the apple juice, chicken stock, garlic, tarragon and ginger together in a small bowl. Set aside.
2. Season both sides of turkey cutlets with sea salt and freshly ground black pepper (optional).
3. Heat a large skillet over medium-high heat. When pan is hot, add coconut oil.
4. Sear each cutlet 1-2 minutes on each side, until browned. Place on plate and set aside.
5. Reduce heat to medium and add apple juice mixture to pan. As the sauce comes to a boil add the turkey cutlets back to the pan. Simmer until sauce reduces and turkey is fully cooked.

Grilled Peaches With Basil & Proscuitto
3 ripe peaches, halved and pitted 8-10 basil leaves
6-8 slices good quality prosciutto 2 T coconut oil (melted) or olive oil
1 cup balsamic vinegar Sea salt and freshly ground pepper
1 tbsp honey
1 In a small saucepan over a medium-high heat, bring the vinegar to a simmer and let simmer for a few minutes. As it begins to thicken, add the honey and season with salt and pepper. Once the liquid takes on the form of a thick syrup, remove from the heat and allow to cool.
2 Heat the grill to a medium heat, brush some of the coconut oil over the open side of each peach. Place them on grill face down and allow to cook until golden brown. Cook on the other side for only a minute.
3 Place the peaches face up on a large flat dish. Drizzle them with the balsamic vinegar syrup and then stuff the area where the pit was with prosciutto. Top with a basil leave and serve.

Roasted Whole Chicken With Root Vegetables
1 5-lb whole chicken 1 lemon, coarsely chopped veggies of your choice:
Fresh sage carrots, parsnips, onions, squash, etc. Use enough to cover
Fresh rosemary bottom or roasting pan.
Fresh thyme Olive oil
1 small onion, coarsely chopped Salt & pepper
1. Preheat the oven to 475°F.
2. Two hours before roasting, remove chicken from the refrigerator to bring to room temperature. Remove any organs from the cavity. Rinse chicken and pat inside and out really dry.
3. Generously season inside the cavity with salt and pepper. Fill cavity with onion, lemon and a few sprigs of herbs.
4. Prepare vegetables, leaving in fairly large chunks.
5. In a large bowl, toss with 2-3 tablespoons olive oil plus salt and pepper. Spread in a large roasting pan.
6. Slip hand under the skin of the chicken over the breasts (and legs if you can wiggle your hand in without ripping the skin). Place several sprigs of sage, rosemary and thyme under the skin. Drizzle a small amount of olive oil over the chicken, rubbing all over the skin. Season generously with salt and pepper. Nestle chicken into the center of the vegetables.
7. Roast for about 1 hour, or until the chicken is golden brown, and the juices run clear. Remove from the oven and let sit for 10 minutes before carving.

Perfectly Roast Chicken
1 (3-4 lb) whole chicken, cleaned, rinsed and patted dry 2 garlic cloves, peeled
1 medium onion and 2 large onions, peeled onion powder
Salt and pepper ½ C water
1 lemon ¼ C chicken stock / broth
1 Preheat oven to 425.
2 Cut ends of large onions and slice horizontally into 1/2 “ thick slices. Place slices in an even layer on the bottom of a 9×13 baking pan, sprinkle with salt and pepper and drizzle with olive oil.
3 Liberally salt and pepper inside of chicken. Cut medium onion and lemon into quarters. Please inside chicken, along with garlic cloves. Set chicken on layer of onions, breast side down.
4 Rub chicken with olive oil and sprinkle with salt, pepper, and onion powder.
5 Pour water and chicken stock into pan carefully transfer to hot oven.
6 Roast chicken for 20 minutes and then reduce the heat to 350. Continue cooking for another 20 minutes.
7 Remove chicken from oven and carefully turn it breast-side up. Sprinkle with a little ore salt and pepper and return to oven. Add more stock and water if the pan is dry.
8 Cook for another 60-75 minutes, or until thermometer reads 160 (in thickest part).
9 When the chicken is finished, remove from oven and transfer to a cutting board. Let it rest for at least 15 minutes, lightly tented with foil, to allow juices to be reabsorbed by the meat.
10 Remove onions, lemon and garlic from inside chicken and dicard.
11 Note: use the bones to make bone broth (see recipe for Crockpot Bone Broth).

Paleo Chicken Pot Pie
For The Filling: Topping:
2 T coconut oil 1 C cassava flour
1 small onion, chopped finely ½ tsp baking soda
2 medium carrots, peeled and cut ¼ “ thick ½ tsp salt
1 celery rib, diced 1/3 C palm shortening
Salt ½ C water
2 C shredded chicken
1/4 C cassava flour
2 C bone broth or chicken broth / chicken stock
½ tsp dried thyme leaves
1. Preheat oven to 400 degrees.
2. Heat oil in a large skillet. Cook onions, carrots, and celery until soft (about 5 minutes), stirring frequently. Add chicken. Sprinkle ¼ cup cassava flour and stir to distribute and allow it to brown slightly (about 1-2 minutes).
3. Add broth and cook until sauce is thick and bubbling, stirring constantly.
4. Add thyme and salt to taste. Pour into 1-2 quart baking dish and set aside.
5. In medium bowl, whisk together cassava flour, baking soda, and salt.
6. Using two forks or a pastry blender, mix in shortening until well distributed.
7. Add water and mix with a spoon until dough forms.
8. Roll dough out on floured surface and cut into six round biscuits (the dough will be wet, so this may be tricky – it’s OK if your biscuits look a little “rustic!”). Place biscuits on top of filling.
9. Bake for 30-35 minutes, or until biscuits are golden brown.

Skillet Roasted Chicken Thighs with Lemon Garlic Sauce
4 bone-in, skin-on chicken thighs 1 C chicken bone broth or chicken broth
Salt 1 T cassava flour
2 T coconut oil zest and juice of 1 lemon
6 garlic cloves, peeled ¼ C flat leaf parsley, roughly chopped
1. Season both sides of chicken thighs with salt and let sit at room temperature for about 10 minutes while you are preheating the oven to 400 degrees.
2. Place a 10-12 inch cast iron skillet over medium-high heat. When skillet is hot, add 2 T coconut oil.
3. When fat is almost smoking, place thighs in pan skin side down and weight them down with another heavy skillet or pan
4. Cook until skin is crispy and evenly browned (should take 5-7 minutes).
5. Remove weight and flip chicken over. Scatter garlic cloves in skillet.
6. Place skillet in oven for 15-20 min. or until temperature is 155 degrees in an instant read thermometer.
7. Remove skillet from oven and transfer chicken and garlic cloves to a plate to rest while you make the sauce. Leave fat in the pan.
8. Place pan over medium-heat on stove top. Sprinkle 1 tablespoon cassava flour over fat and whisk to make a roux. Cook for about 2 minutes, whisking constantly, until roux has darkened but not burned. Reduce heat if it starts browning too quickly.
9. Whisk in 1 cup chicken stock and increase heat to medium high. Cook until it has thickened and reduced so that it can coat a spoon (about 5 minutes).
10. Remove pan from heat and add parsley, zest, and lemon juice. Stir to combine.
11. Pour sauce over chicken on serving platter, or for a more rustic presentation, return chicken and cloves to the skillet and spoon a bit of sauce over each thigh.
Roasted Honey-Baked Chicken Satay with Cilantro Almond Butter Sauce
4 chicken breasts (or a mix of white and dark chicken meat) For Sauce:
2T coconut oil ½ bunch fresh cilantro (stalks and all)
celtic sea salt 1” piece of fresh ginger, peeled and roughly chopped
3 TBS honey for drizzle 1 clove of fresh garlic
4 wooden skewers 4T almond butter
2T coconut aminos (Coconut Secret brand)
juice of 1-2 limes
1 tsp raw honey
1T water
1. Soak 4 wooden skewers in water for 5-10 minutes (to prevent burning). Preheat oven to 450?F
2. Combine all sauce ingredients in a food processor (start with juice from one lime) and process until smooth and creamy. Taste and add more lime if desired.
3. Arrange chicken breast next to each other on a cutting board very close together. Carefully push the skewers through the breasts and then cut between the skewers to make 4 separate skewers. You can trim ends of chicken to make more uniform pieces. If using light and dark meat, you may want to cut chicken up first and arrange individual pieces onto skewers.
4. Take half of the prepared sauce and pour into large baking dish. Place chicken skewers on top and massage the sauce into the meat. Pick up skewers and line them up vertically along sides of baking dish so meat is off of the bottom of the pan and suspended by the wooden skewers (see photo below.) Drizzle with melted coconut oil and a pinch of sea salt (Use less fat if using lots of dark meat)
5. Bake for 10-15 minutes, until chicken starts to brown and is cooked almost all the way through. (time depends on size of chicken pieces and white versus dark meat)
6. Remove from oven, place skewers back down into pan, coating with any juices in pan. Drizzle honey over each skewer. Put back in oven and bake 8-10 min. more, until cooked all the way through. Watch carefully so it doesn’t burn. Serve immediately with the other half of the cilantro almond butter sauce.
Quick Broiled Halibut
2 halibut steaks Sea Salt and Pepper
1 TBS fresh lemon juice
1 Preheat broiler and place metal pan under heat for about 10 minutes.
2 Season halibut steaks with salt and pepper.
3 Remove hot pan from broiler and place halibut on it. Return under heat and broil for just about 2-3 minutes, depending on thickness of fish. Do not turn as it is cooking on both sides simultaneously.
Haddock En Papillote
4-6 ounces of fresh haddock fillets (or any white fish) ¼ inch thick slices of lemon (2 per fish)
1 carrot, cut into matchsticks olive oil
2 celery stalks, cut into thin sliced on the bias few sprigs of parsley, choped
1 red onion, sliced into thin rounds sea salt, to taste
1 bulb fennel, thinly shaved (green tops discarded) parchment paper (1 large piece per fillet)
1. The idea behind this is to create a tight seal with the parchment and to steam the ingredients inside the package, keeping the fish tender and flavorful.
2. Preheat oven to 425°F.
3. Prep all vegetables.
4. Lay out two pieces of parchment paper large enough to fit the fish and a generous portion of vegetables with a few extra inches on all sides to spare.
5. Put the fish on the paper first, then top with the prepared raw vegetables. Drizzle everything with olive oil, sprinkle with sea salt and a bit of parsley, then fold the parchment over and around it all, crimping the sides to create a package.
6. Place the packages on a baking sheet and cook for 10-15 minutes, depending on the thickness of the fish fillet you are using. To serve, simply tear open the top of the parchment (careful of the steam!) and serve warm.
Baked Halibut With Herbs
1 ½ lbs halibut steaks or fillet, cut into 8 pieces 2 T capers salt and pepper, to taste
¼ C chicken broth 2 T chopped fresh parsley
2T lemon juice 1 T chopped fresh tarragon
3medium cloves garlic, pressed 1 T chopped fresh chives
1 Preheat oven to 450.
2 Press garlic and let sit for 5 minutes to enhance flavor.
3 Place the fish in a baking dish and add remaining ingredients. Cover and bake until done, about 15 minutes. Be careful not to overcook it. Serve at once, pouring the pan juices over the fish.

Coconut Fried Fish
Fresh or thawed frozen fish fillets (tilapia, halibut, etc) Salt, to taste
1/2 cup GF Organic Coconut Flour Ground pepper, to taste
Coconut Oil, as needed Lemon wedges
1. Dredge fish fillets in coconut flour.
2. Heat oil (approximately 3 tablespoons per 4 fillets) in frying pan over medium heat. Fry fish until browned and flaky, turning over once or twice. Season with salt and pepper while frying.
3. Serve fish immediately and squeeze lemon juice over fillets. Note: fish will absorb all the coconut oil.

Beef Curry
1 lb beef round or other boneless cut, cut into 1-inch cubes 2 carrots
1 medium onion, sliced 2 T fish sauce
1 Tablespoon curry powder 1 tsp freshly grated ginger
1 teaspoon ground cumin 2 cloves garlic, minced
1 teaspoon ground coriander ¼ c fresh basil leaves, chopped
1 teaspoon ground turmeric Salt, to taste
1 teaspoon cardamom Coconut oil, to cook in
3/4 cup of coconut cream (the solid part of a can of refrigerated coconut milk)
1. Saute the beef and onions in 1 T of coconut oil on medium heat for 5-6 minutes until the beef is browned.
2. Add the curry powder, coconut milk, coconut cream, carrots, and fish sauce. Bring to the boil, then cover and simmer for 1 hour until the beef is tender.

Braised Cube Steak With Onion Gravy
¼ cup coconut oil 1 large onion, thinly sliced
2 pounds cube steak, cute into 4-6 equal size pieces 2 C bone broth or beef broth / stock
½ cup cassava flour (Otto’s brand) 2 minced garlic cloves
½ teaspoon sea salt 2 T fresh thyme leaves
1. In a large skillet with a cover, heat oil over medium heat.
2. Meanwhile, season steaks with salt, then coat each piece of meat with flour on both sides.
3. Cooking in batches if necessary, brown the steaks without moving them for 3-4 minutes, then flip and brown on other side for 3-4 minutes. Remove from pan and set aside.
4. Add onions to skillet and cook until softened and beginning to brown (about 6-7 minutes).
5. Add garlic and cook until fragrant (about 1 minute).
6. Slowly add broth, stirring and scraping bottom of skillet to dislodge browned bits. Bring to a boil and then reduce to low.
7. Add fresh thyme leaves and stir to distribute.
8. Return steaks in a single layer so that the are not completely submerged by gravy.
9. Cover and simmer on low for 45 minutes.
10. Serve steaks with gravy (it’s yummy on spaghetti squash or cauliflower mashers!)

Garlic and Lime Marinated Cube Steak
4 pieces cube steak (1-2 pounds) 4 T coconut oil
salt and pepper to taste 1 medium yellow onion, chopped
½ C lime juice (from 2-3 limes) 1 lime
3 garlic cloves, minced 2 T chopped fresh parsley
1. Season cube steak pieces with salt and pepper and place in shallow dish. Pour lime juice and sprinkle garlic over pieces and turn to coat on both sides.
2. Place in refrigerator for at least four hours and up to overnight. Turn once or twice during the marinating time to insure marinade is even.
3. Remove from refrigerator and allow to sit at room temperature while preparing onions.
4. Heat 2 tablespoons of coconut oil in large skillet.
5. Saute onions over medium heat until they are very soft and beginning to take on a golden color (10-20 minutes). Remove onions and set aside in bowl, squeeze additional lime over them and mix.
6. Increase heat to medium-high and heat remaining 2 tablespoons of coconut oil in same skillet. Add steaks and cook about 2 minutes per side, flipping when you begin to see the juices rising to the surface.
7. Serve steaks topped with onion mixture and garnished with chopped parsley.
Paleo Beef With Broccoli
5 tablespoons coconut aminos (divided) ¼ C beef broth
1½ tablespoons sesame oil (divided) 1 tsp arrowroot powder
3 drops fish sauce (optional) 2-3 T coconut oil
1 teaspoon dried ginger 1 lb beef sirloin, skirt, or flank steak – cut
1 teaspoon granulated garlic powder (divided) across the grain into ¼ “ slices
1 head fresh broccoli, cut into florets sesame seeds (optional)
1. Prepare the marinade by mixing 2 tablespoons coconut aminos, 1 tablespoon sesame oil, fish sauce (if using), ginger, and ½ teaspoon garlic in bowl.
2. Add beef and let marinate at room temperature for 30 minutes.
3. Meanwhile, prepare the sauce by combining broth, 3 tablespoons coconut aminos, ½ teaspoon sesame oil, ½ teaspoon garlic, and arrowroot powder. Set aside.
4. Heat 2 tablespoons coconut oil in large skillet over medium-high heat.
5. Cook sirloin in a single layer for 1-2 minutes. Turn and cook other side for 1-2 minutes or until browned.
6. Remove meat and set aside. If pan is dry, add another tablespoon of coconut oil.
7. Add broccoli and cook for about 1 minute, stirring constantly.
8. Add 2 tablespoons of water and cover pan for 2-3 minutes. Uncover and cook, stirring constantly, until broccoli reaches desired level of doneness.
9. Return beef to the pan, add sauce, combine well.
10. Sprinkle with sesame seeds and serve.

Rosemary Dijon Sweet Potato Hash With Ham
2-3medium sized sweet potatoes 1 large sweet onion, chopped salt and pepper, to taste
3-4 T olive oil, divided ¼ C Dijon mustard
3C nitrate free ham (1/2” cubes) 2 tsp fresh rosemary, chopped
1. Peel sweet potatoes and cut into 1/3” cubes (about 3 cups of diced potatoes).
2. Peel and chop onion and chop ham. Set all 3 aside in their own small bowls.
3. Over medium heat, place a large non-stick covered skillet with 3-4 T of oil until heated. Increase heat to medium-high and add cubed sweet potato. Cover and cook for about 6-7 minutes.
4. Add the chopped onions and the ham to the sweet potatoes. Stir and cook an additional 2 minutes.
5. Add in the mustard and rosemary, stir and season with salt and pepper. Cover and cook until sweet potato is tender and bottom of hash begins to brown, about 8-10 minutes.
6. Using a spatula, turn hash over in small portions and press into the skillet to compress. Cook uncovered for about 10 more minutes, or until golden brown, turning and pressing every so often.

Crockpot Meals
Crockpot Paleo Terryaki Chicken
2 lbs skinless chicken thighs 1 T fresh ginger, grated
½ C coconut aminos 2 cloves garlic, minced
1 T raw honey salt & pepper, to taste
1 Place chicken in crockpot.
2 In small bowl, combine all other ingredients. Pour sauce over chicken.
3 Cook on low for 4-5 hours.

Crockpot Honey Garlic Chicken
2 chicken breasts 1 T raw honey
1 T olive oil 3 cloves of garlic, minced
1 T Bragg’s apple cider vinegar salt & pepper, to taste
1 Place chicken breasts in crockpot.
2 In a small bowl, combine other ingredients. Pour sauce over chicken.
3 Cook on high for 3-4 hours.

Crockpot Coconut Ginger Chicken
1 T olive oil 1 tsp ground coriander
2 T coconut oil 1 ½ tsp ground tumeric
2 tsp garlic, minced 1 ½ tsp sea salt
1/2 tsp ginger 2 ½ lbs chicken breasts, cut into large chunks
1/3 C red onion, chopped 2 cans coconut milk, chilled
½ tsp ground pepper 2 tsp arrowroot
1 tsp ground cumin 4 C frozen mixed veggies (carrots, broccoli, cauliflower)
1 In a frying pan, heat olive oil and coconut oil. Add garlic, ginger and red onion. Cook for 3-4 minutes, then add all of spices. Add the chicken pieces and lightly brown on all sides. Allow the chicken to get coated with the spice mixture.
2 Place the chicken and spices in the bottom of crockpot.
3 Open the chilled cans of coconut milk and remove the cream from the top. Place the cream in a bowl and set it aside. Pour the coconut milk over the top of the chicken. Add the arrowroot to the coconut cream that has been set aside and mix well. Add this mixture to the crockpot.
4 Cover the crockpot and cook on low for 4-6 hours. Add the veggies and cook for an additional 2 hours.

Crockpot Tuscan Chicken
1 lb boneless skinless chicken tenderloins 1 T lemon juice
4 cloves garlic, minced 1 T fresh rosemary, minced
1 shallot, minced 1 C chicken stock / broth
2 T white wine vinegar
1 Place all ingredients into a 4-quart slow cooker. Stir and cover.
2 Cook on low for 4 hours.

Crockpot Herbed Chicken & Vegetables
4 C sliced carrots 2 cloves garlic, minced
¾ C onion, chopped ¼ tsp ground thyme
32 oz. chicken broth ½ tsp dried basil
4 lbs chicken breasts salt & pepper to taste
1 Place vegetables and chicken broth in bottom of crockpot. Add the chicken breasts on top.
2 Add the garlic, spreading it over the chicken pieces.
3 Sprinkle the thyme, basil, salt and pepper over everything.
4 Cover and cook on low for 6-8 hours.

Crockpot Chicken With Plums, Carrots & Apples
2 lbs chicken breasts 1 can full fat coconut milk
5 big carrots, chopped 2 tsp salt or more to taste
1 1/2 big onion, roughly chopped 10 pitted plums
2 1/2 apples, roughly chopped – skin on (approx. 3 cups) fresh sage, chopped for final garnish

1. Cut up the chicken into big chunks and place it at the bottom of your slow cooker.
2. Add the carrots, the onions and then the apples (the apples must be on top).
3. Drop in 10 plums (don’t go crazy with the plums or the final result will be way too sweet).
4. Pour the coconut milk all over the ingredients.
5. Cook for 8 hours in your slow cooker (on low temperature).
6. Salt to taste when the crock-pot is almost done, mixing all the ingredients together with 2 big wooden spoons.
7. Serve with a sprinkle of fresh sage.

Crockpot Chicken & Bacon
5 chicken breasts 1 tablespon rosemary (dried)
10 slices of bacon (nitrate free) 5 tablespoons of olive oil
2 tablespoons thyme (dried) 1 tablespoon salt
1 tablespoon oregano (dried)
1. Place all the ingredients into a slow cooker pot and mix together.
2. Cook on the low temperature setting for 8 hours.
3. Shred the meat and mix with 3 tablespoons of olive oil.

Crockpot Chicken With Figs & Squash
1 T olive oil 12 dried figs, chopped
1 small red onion, chopped 1 C butternut squash, chopped
1 small yellow onion, chopped 1 C chicken broth
3 garlic cloves, minced 1 tsp dried rosemary
3 lbs organic, boneless, skinless chicken breasts 2 T fresh tarragon, chopped
Salt and pepper 2 T fresh sage, chopped
1. In a large skillet place the olive oil over medium heat. Add the onions and garlic and sauté for 5 minutes.
2. Rinse the chicken and pat dry. Season with salt and pepper. Add to skillet, browning each side for about 5 min.
3. Transfer the contents of the skillet to your slow cooker and top with the remaining ingredients.
4. Cook on low for 6 hours.

Crockpot Chicken with Butternut Squash, Pears and Cranberries
1 butternut squash, cubed 2 bay leaves
1 sweet onion, sliced 1 tsp sea salt
1 bosc pear, sliced 1 tsp black pepper
1 C raw cranberries 2 tsp garlic powder
1 ½ chicken breasts 2 tsp cinnamon
1 C chicken broth
1 Layer squash cubes on the bottom of the crockpot.
2 Put half of the onions, pears, and cranberries on top of squash.
3 Add 1 bay leaf and some of the spices.
4 Arrange a layer of chicken on top of the spices.
5 Add another layer of spices and the second bay leaf on top of the chicken.
6 Add the remaining onion, pear and cranberries.
7 Pour the broth over the mixture.
8 Cover and cook on low for 6-8 hours.

Crockpot Chicken With Apples & Sweet Potatoes
2 sweet potatoes, peeled and cut into 1” chunks 2 tsp Bragg’s apple cider vinegar
1 lb chicken thighs 1 T curry powder
Sea salt & black pepper, to taste ½ tsp ground ginger
½ C red onion, chopped fresh basil, chopped
1 C unsweetened applesauce
1 Layer the sweet potato chunks and chicken thighs on the bottom of a crockpot. Season with salt and pepper.
2 In a small bowl, stir together garlic, red onion, applesauce, apple cider vinegar, curry powder and ginger. Pour the mixture over the chicken and sweet potato chunks.
3 Cover and cook on low for 6-8 hours, until chicken and sweet potato is tender. Garnish with fresh basil.

Crockpot Garlic Roasted Chicken (Whole Chicken)
1whole roasting chicken, 3-5 lbs. ½ tsp dried oregano
2T freshly squeezed lemon juice ½ tsp sea salt
1T olive oil ½ tsp black pepper, freshly ground
1T dried parsley 1 onion, quartered
1tsp garlic powder 1 lemon, quartered
1tsp dried basil 3-4 cloves of garlic, whole and peeled
1 In a small bowl, combine lemon juice, oil and all spices. Rub the herb mixture all over the chicken.
2 Salt and pepper inside the cavity, then stuff the cavity with lemon, onion and garlic cloves.
3 Place chicken in crockpot, cover and cook on low for 7 -8 hours.

Crockpot Cran-apple Turkey
5-6 lb turkey breast (bone-in, skin on) sea salt, to taste
3 apples, sliced ½ C Bragg’s apple cider vinegar
4 C raw cranberries ½ C pure maple syrup
1 Place turkey breast in large crockpot, sprinkle with salt.
2 Surround with apples and cranberries. Pour vinegar and maple syrup on top.
3 Cover and cook on low for 6-8 hours.

Crockpot Maple Salmon
6 salmon filets (fresh or frozen) ¼ C coconut aminos
½ C pure maple syrup 2 tsp garlic, minced
1/8 C lime juice 1 tsp fresh ginger, grated
1 Place salmon pieces in bottom of crockpot.
2 Mix the sauce ingredients and pour over salmon.
3 Cover and cook on high for 1 hour. Increase to 2 hours if using frozen fish.

Crockpot Ginger-Lime Salmon
1 3 lb salmon filet, bones removed 1 lime, thinly sliced
¼ C minced fresh ginger 1 onion, thinly sliced
¼ C fresh lime juice
1 Place salmon skin-side down in a 6-7 qt slow cooker. Pour the ginger and lime juice over the fish. Arrange the lime and then the onion in single layers over the fish.
2 Cook on low for 3-4 hours or until the fish is fully cooked and flaky. Remove the skin before serving.

Crockpot Beef Brisket
1 ½ lbs brisket (blank rib, shoulder roast or stew meat) 8 carrots, sliced ½” thick
3 C chicken stock or broth 1 T garlic powder
1 large onion, chopped 1 T onion powder
8 cloves garlic, sliced ½ tsp sea salt
1 Place stock, onion, garlic and carrots in crockpot. Sprinkle with garlic powder, onion powder and salt.
2 Place meat in the center. Cover and cook on low for 8-24 hours.
Crockpot Balsamic Roast Beef
3-4 lb roast (chuck roast) ½ C balsamic vinegar
1 medium onion, diced 2 T coconut aminos
6 cloves garlic, minced sea salt & pepper, to taste
1 C chicken or beef broth
1 Place the whole roast in the crockpot, fat side down.
2 Add remaining ingredients over the top of the roast. Add additional salt & pepper to top of the roast.
3 Cover and cook on low for 8 hours. You know it’s done when the top is browned and the meat shreds easily.
4 Remove roast from crockpot and blend remaining juices in the crockpot (with emersion blender) for your gravy.

Crockpot Teryaki Pork
13lb Pork Loin or Pork Shoulder Teriyaki Sauce:
2 Cloves Finely Chopped Garlic ¼ C Coconut Aminos 1 ½ tsp ground ginger
2T Fish Sauce – in the Asian Section of most grocery stores
¼ C pure maple syrup 1 T raw honey
1. Wash and Pat Dry Pork Loin. Place garlic on top of pork.
2. Mix up all Teriyaki Sauce ingredients. Pour over pork.
3. Optional: marinade overnight by placing everything into a 1 Gallon Ziplock bag, and seal and place in fridge.
4. Cook in crockpot 6-7 hours on low.

Crockpot Italian Pork
5-7 pound pork roast, boneless or bone in 1 T salt
5-7 cloves garlic, cut into slivers 1 T Penzeys Italian Herb Mix or 1 tsp ea/ dried oregano+basil+rosemary
1. Pat the pork roast dry with paper towels. Use a small sharp knife to make slits all over the pork, then insert the garlic slivers into the slits.
2. In a small bowl, mix the salt and dried herbs, using your fingers to crush the leaves and mix them with the salt. Rub the mixture all over the pork roast, working into the nooks and crannies.
3. Place the pork roast in the slow cooker and cook on low for 14 to 16 hours.
4. As the pork roasts, the pan of the slow cooker will fill with liquid. You have two choices: (1) let it go and pour off the liquid when the meat is finished cooking; or (2) halfway through cooking, remove the lid and carefully pour off the liquid. Put the lid back on the pork and let it continue roasting; refrigerate the liquid in a glass bowl/jar or BPA-free container so the grease can separate from the luscious juice. I like to pour off the liquid so the outside of the roast gets crispier.
5. When the meat is finished roasting, it’s fall-apart tender. You can either shred it with forks, mixing the crusty bits with the interior, tender bits — or break it into serving-size hunks. Remember the juice you put in the fridge? You can easily skim off the excess fat, re-heat the juice in a pan on the stove, and use it as a sauce for the cooked meat.

Crockpot Pork and Sauerkraut with Apples
1 pork roast, approximately 2lbs, but this is flexible 2 apples, cored and sliced
2 25oz jars fermented sauerkraut (Bubbies brand or Wild Brine) Optional: 1 C chicken broth (see step 2)
1/2 onion chopped
1. Place pork roast in crockpot. Add onions and pour 2 jars sauerkraut over pork roast – juice and all. (Note: If you’re not a huge fan of sauerkraut, omit the sauerkraut juice and substitute about a cup of chicken broth.)
2. Core and slice apples. Place the apples on top of the sauerkraut.
3. Cover. Set on low for about 8 hours.
4. Break up the pork a little into pieces with a fork. (Or two, like pulled pork.) Serve in a bowl and eat like stew.
Crockpot Cranberry Pulled Pork
2 lbs boneless pork roast (shoulder or leg) 1 C chicken broth or stock
1 tsp sea salt 2 T pure maple syrup 1 C fresh cranberries
1-2 T olive oil 1 T balsamic vinegar 1 C cranberry juice (100% pure)
1 medium onion, chopped 2 T fresh thyme, chopped 3 garlic cloves, crushed
1. Sprinkle pork with salt. Heat oil in large skillet over medium-high heat and brown pork on all sides. Transfer to slow cooker.
2. Add onion and garlic to the skillet and sauté for about 5 minutes until onion is soft. Stir in thyme, cranberry juice, broth, maple syrup, and balsamic vinegar. Bring to a gentle boil and then pour over meat in the slow cooker. Add the cranberries to the slow cooker.
3. Cook on low for 6-7 hours or on high for 4-5 hours.
4. Pour liquid from slow cooker into a sauce pan and bring to a simmer. (Optional: thicken sauce with approved thickener and water).
5. With two forks, shred the pork in the slow cooker. Pour ½ to ¾ of a cup of cranberry mixture from the sauce pan back into the slow cooker and mix with the pulled pork before serving.
6. Pour remaining sauce into a serving dish and serve as a condiment alongside the pulled pork.

Crockpot Ginger Apple Pork With Beet Fennel Slaw
For the slaw: For the pork:
1/2 fennel bulb, cored and thinly sliced lengthwise 2 – 2.5 lb pork roast (butt or shoulder
1 medium apple, chopped into match sticks 4 apples, peeled, cored and sliced
1 small red beet, chopped into match sticks 1 large onion
1 small golden beet, chopped into match sticks 2 T fresh ginger, minced
3 T extra virgin olive oil 3 cloves of fresh garlic, minced
1 and 1/2 T fresh lemon juice ½ C broth
1/2 tsp grated fresh ginger 1 tsp cinnamon
2 pinches of celtic sea salt 2 pinches of clove powder
2 grinds of fresh pepper ¼ tsp cumin powder
2 TBS chopped fresh basil, cilantro, OR parsley ½ tsp celtic sea salt
1 T raw honey
Plus 1 tsp celtic sea salt to rub on pork
1. Pour broth into crock pot. Add apples, onions, ginger, garlic, salt, honey, and spices. Stir to combine.
2. Massage 1 tsp of good quality salt all over your pork roast. Then nestle the roast into the apple onion mixture.
3. Cover and cook for 8-10 hours on LOW.
4. Before eating, carefully shred the roast with 2 forks and mix into juicy goodness in the crock pot.
5. Slaw: Whisk together olive oil, lemon juice, ginger, salt, and pepper. Separate red beets and toss with 1 TBS of dressing. Combine apples, fennel, and golden beets in another bowl and toss with remaining dressing. Gently combine red beets into rest of slaw to prevent red from staining entire slaw. Sprinkle with fresh herbs.

Crockpot Bone Broth
4 quarts of filtered water (128 oz) 2 T apple cider vinegar (Bragg’s)
1.5 – 2 lbs of bones (chicken, turkey, etc) 1 tsp unrefined sea salt
the cloves from a whole head of fresh garlic, peeled and smashed 3-4 stalks of celery, carrots, parsnips (optional)
1. Place bones in crockpot and add other ingredients on top
2. Cook in crockpot for at least 8 hours but up to 24 hours. The longer it cooks, the better!
3. Strain the stock through a fine mesh metal strainer.

Soups & Stews
Crockpot Beef Stew
2lbs beef (stew meat or short ribs meat cut in 1” cubes) 2 cloves garlic, minced
4carrots 14.5 oz can broth (beef, chicken or vegetable)
2 white parsnips 2 teaspoons salt
2 sweet potatoes 1 teaspoon garlic powder
1 small onion 1 teaspoon onion powder
4 celery sticks
1. Pour the can of broth into the bottom of the slow cooker & place meat into the broth in the slow cooker.
2. Season the meat in the slow cooker with salt, pepper, garlic powder, onion powder, and minced garlic.
3. Chop up the vegetables into rough 1-inch cubes and place on top of the meat in the slow cooker.
4. Place the lid on the slow cooker and cook on the low temperature setting for 8 hours.

Beef Vegetable Soup
2 lean beef shanks with bone, 2 lbs ½ large onion, chopped salt and pepper, to taste
1-2 Tbsp. coconut oil 2-3 stalks of celery, chopped 5-6 C water
1 sweet potato, peeled and cubed 4-5 carrots, peeled and cut into 1” slices
1. Brown beef shanks in coconut oil in 4 quart pot. Add water, vegetables and salt and pepper to taste.
2. Simmer about 3 hours or until meat falls off the bone. Remove meat and cut in pieces.

Creamy Broccoli & Cauliflower Soup
Extra-virgin olive oil 1 head cauliflower, stems removed, roughly chopped
1/2 sweet yellow onion, chopped 5 cups water
2 cloves of garlic, minced ¼ cup Italian flat-leaf parsley, roughly chopped
1 head of broccoli, stems removed, roughly chopped salt and pepper, to taste
1. Heat a dutch oven over medium heat on the stove. Drizzle with olive oil.
2. Add the onion and garlic to the pot and saute until the onions are translucent, about 3-5 minutes.
3. Add the broccoli and cauliflower and saute for an extra 3-5 minutes, just to combine the ingredients together.
4. Pour the water over the vegetables, turn up the heat to medium-high and boil for 3 minutes. Then, lower the heat and allow the soup to simmer until the broccoli and cauliflower are tender. About 20 minutes.
5. Add parsley. Use an immersion blender, blend the vegetables together until pureed into soup.
6. Season with salt and pepper to taste.

Sweet Potato & Chicken Soup
2 sweet potatoes cooked and mashed Onion, diced salt & pepper, to taste
1 can coconut milk 2-3 stalks of celery, diced 2 cloves garlic, minced
2-3 T coconut or olive oil 2-3 C chicken, cooked and diced
1 Saute carrots, onion and celery in oil for about 5 minutes.
2 Add chicken stock and cook 10 minutes or until vegetables are done.
3 Add sweet potatoes to vegetables and mix.
4 Add coconut milk and use immersion blender to blend into smooth soup.
5 Add chicken and season with salt and pepper.

Dr. Gary’s Butternut Squash Soup
1 med sized yellow or white onion 2-3 lbs of 1” cubed butternut squash
6 cups chicken broth 2-3 Tbsp coconut butter spread
1. Put butter into a sauce pan with cut up onion. Saute until you can see through the onions.
2. Add 6 cups chicken broth to the onions and add the butternut squash (cubed).
3. Boil for 20-25 minutes.
4. With a slotted spoon take out the squash and put into the food processor. Blend until smooth.
5. Re-add the squash back to pan and heat for 5 minutes. Salt and pepper to taste.
Crockpot Sweet Potato Basil Soup
2 sweet potatoes or yams, diced 1C chicken broth salt and pepper, to taste
½ yellow onion, sliced 2 garlic cloves, minced
1 (14oz) can of coconut milk 1 T dried basil
1. Place all ingredients in the crockpot and stir to mix. Cook for 3 hours on high.
2. Use a hand blender, blender, or food processor and puree mixture until smooth.

Carrot Coconut Soup
1large onion, chopped 1 tsp curry powder salt and pepper, to taste
1T + 3 C chicken or vegetable broth 2 C sliced carrots (about ¼” thick)
2T fresh ginger, sliced 1 C sweet potato, cut into 1/2 “ cubes
4medium cloves garlic, chopped 5 oz canned coconut milk, shaken
1 Chop onion and let it sit for 5 minutes to bring out flavor.
2 Heat 1 T broth in a medium soup pot. Saute onion in broth over medium heat for about 5 minutes, stirring often.
3 Add garlic and ginger and continue to saute for another minute. Add curry powder and mix well with onions.
4 Add broth, carrots, and sweet potato. Simmer on medium high heat until vegetables are tender, about 15 minutes. Add shaken coconut milk.
5 Blend in batches, making sure blender is not more than half full. Add salt and pepper to taste.
6 Return to soup pot to reheat and serve.

Easy Pumpkin Soup
5 cups pumpkin puree ½ tsp dried oregano 3 carrots, chopped (or 2 small yams)
1 quart chicken bone broth 1 tsp curry powder cilantro, chopped for garnish
1 small onion, chopped 1-2 T fresh lemon juice 1 T fresh ginger, grated
2T coconut oil sea salt, to taste Optional: ½ C canned coconut milk (shaken)
1. In a skillet sauté onion in coconut oil until translucent and starting to brown.
2. Add curry powder and let cook for 1-2 minutes, stirring (set aside and let cool)
3. Heat broth in medium pot, add carrots, ginger, and oregano… cover and simmer slowly until carrots are soft (about 10 minutes)
4. Add pumpkin puree and onions, stir, and continue to cook on low temperature for 10 minutes to let flavors meld. Add a little additional water if it seems too thick. (add optional coconut milk if desired)
5. Puree with emersion blender (or in regular blender in small batches) Add water as necessary.
6. Add lemon juice, salt and pepper to taste
7. Serve with a little cilantro

Desserts
Magic Ice Cream
Banana* Nutmeg / Cinnamon
½ tsp vanilla Sliced berries
*One ripe banana per person; the riper the banana is, the sweeter the “ice cream” will be.
1. Peel and slice bananas, place on a baking sheet and freeze for 1-2 hours.
2. Remove from freezer and slightly thaw enough to remove from baking sheet.
3. Place frozen bananas in a strong blender or juicer with 1/2 teaspoon of vanilla. Sprinkle to your liking with nutmeg or cinnamon and sliced berries.

No Cook Brownies
2 cup almonds 2 cups medjool dates, pitted (about 16)
2/3 cup organic cacao powder 2 tsp. pure vanilla
2-4 tsp. raw honey
1. Grind nuts in food processor until almost smooth consistency. Add additional ingredients into the food processor and pulse until blended.
2. Press mixture into a brownie pan. Cool (not cook 🙂 for at least ten minutes to firm them up a bit.
Dark Chocolate Coconut Macaroons (makes 12)
1 C shredded unsweetened coconut 2 T raw honey
½ C almond butter 1 tsp vanilla extract
? C raw cacao powder pinch of sea salt
2 T coconut oil, melted ¼ C dairy free chocolate chips
1 Mix all ingredients in a bowl until well combined
2 Using an ice cream scoop the mixture onto a baking sheet lined with parchment paper.
3 Bake at 350°F for 9-10 minutes or until the bottom and edges of each macaroon start to turn darker in color
4 Place baking sheet over a wire rack and let macaroons cool.

Paleo Date Balls
15 Medjool dates, chopped, pitts removed 2 T cacao powder
½ C almond butter 1 T cinnamon
1/3 C finely shredded unsweetened coconut 1-2 tsp vanilla
1 Mix all ingredients in bowl. Form into balls. Store in fridge.

Avocado Chocolate Pudding
2 medium ripe avocados ¼ cup of raw honey
1/3 cup of cocoa powder ¾ cup of unsweetened almond milk
1. Blend avocados in a food processor until smooth. Add the rest of ingredients and blend until smooth.

Cherry Bombs
1 – 8oz bag dried tart cherries ½ cup organic, unsweetened coconut flakes
1/2 cup almond flour Enjoy Life chocolate chips
1. Combine dried cherries and the coconut flakes in food processor or juicer. The cherries will be quite mushy and moist. Add the ground coconut and almond meal and form into balls.
2. Melt Enjoy Life choc chips and dob on top of the Cherry Bombs

Coconut Butter Stuffed Dates
Medjool Dates Coconut butter / manna
1. Pit the dates and stuff with coconut butter.

Baked Apples & Cranberries
Apple Cranberry Filling:
1 lb of organic green or red apples, peeled and chopped (about 4) 3 T honey
1 C dried cranberries 1 tsp vanilla
2 T fresh lemon juice 1 tsp cinnamon
3 T fresh grapefruit juice ¼ tsp salt
Topping:
1 cup room temperature ground almonds, or almond flour 3 T coconut oil, room temp
1 Preheat oven to 400 degrees.
2 In an 8×8 glass Pyrex baking dish, mix together the apple cranberry filling.
3 In a separate bowl, with hands, mix ground almonds with the room temperature coconut oil. Break up the coconut oil as much as you can. Then sprinkle on top of apple cranberry filling.
4 Bake uncovered for 20 minutes.

Energy Bites
1/3 C unsweetened shredded coconut, toasted ½ tsp vanilla 1 tsp chia seeds
1/4 C ground flax 1 T maple syrup or raw honey
1/2 C raw sunflower seeds ½ C mix of dried fruit and dark choc chips
1/3 C homemade sunbutter (see recipe in previous section)
1. In a mixing bowl combine all ingredients and mix well
2. Roll into balls and let chill.
Protein Date Balls
12-16 Medjool dates, pitted and soaked in water for about 10 min. 1 tsp vanilla
¼ to ½ cup of Almond Butter ¼ C raw carob powder or Cacao
½ cup raw slivered almonds or chia seeds (optional or add your own favorite)
1. Place dates in a food processor, add vanilla and almond butter and Carob Powder, blend till smooth. Add the slivered almond toward the end.
2. Roll into balls. Optional: roll balls in chia seeds, almonds, coconut.

Sweet Potato Cookies
2 cups pureed sweet potato 1 ½ tsp cinnamon
1 cup almond flour ¼ tsp nutmeg
1/2 cup maple syrup 3 T chocolate chips (Enjoy Life)
1 Preheat oven to 350.
2 In a food processor, combine all the ingredients until smooth. The dough will be pretty sticky.
3 Add the chocolate chips and pulse a few times to get them mixed in well.
4 Using a cookie scoop, drop cookies onto a lined baking sheet. Bake for 15-17 minutes. Store in fridge.

Nut Butter Banana Cups
¾ C dark chocolate (chips or bar, chopped) 1 T coconut oil, melted
1medium banana, peeled and sliced into 16 rounds 16 baking cups
¼ C almond butter
1. Place a sheet of wax or parchment paper on the counter top for preparation. Set the baking cups on top.
2. Melt chocolate in a double-boiler or in a small sauce pan over low heat. Allow to cool slightly. In the meantime, combine the melted coconut oil and almond butter.
3. Add approximately 1 teaspoon melted chocolate to the bottom of each baking cup, followed by one banana slice, 1 tsp almond butter mixture, and lastly drop about 1/2 teaspoon melted chocolate in the center of each cup. Carefully place cups on a freezer safe dish or casserole pan. Cover and place in the freezer until set, approximately 1 hour.
4. Store in freezer until ready to eat.

Carrot Spice Bites (makes 10-12)
4 carrots (2 cups, chopped) 1 T cinnamon
1 T coconut oil 1 tsp ginger powder
1/2 C coconut butter / coconut manna ½ tsp clove powder
1 T coconut cream shredded coconut (to roll balls in)
1. Preheat oven to 425. Quarter carrots and dice. Coat with coconut oil and bake for 25 minutes or until they brown and become very tender.
2. Remove from oven and let cool for 10 minutes.
3. Add carrots and remaining ingredients (except shredded coconut) to food processor. Blend until completely combined.
4. Scoop out tablespoonfulls of the mixture, roll into balls and then roll in the shredded coconut. Refrigerate for at least 30 minutes before eating.
5. Store in airtight container in fridge for up to a week.

Almond Coconut Cookies
1 C almond butter ½ tsp almond extract
¼ C maple syrup ¼ tsp sea salt
½ C shredded coconut, unsweetened 2 T mini baking chips (Enjoy Life)
1 Preheat oven to 350. In a food processor, combine the almond butter, maple syrup, coconut, salt and almond extract. Make sure everything is mixed well.Then add the chocolate chips and pulse a few times so the chips are evenly dispersed.
2 Using a cookie scoop, drop cookies onto a lined baking sheet. Bake for about 10 minutes.

Flourless Almond Joy Blondies
1 ½ C chickpeas or 1 can chickpeas drained and rinsed 1 tsp baking powder
¾ C unsweetened shredded coconut 1 tsp vanilla extract
½ C coconut sugar ¾ – 1 tsp almond extract
½ C almond butter ½ tsp sea salt
2 flax eggs (real eggs will work too) ½ C mini chocolate chips (Enjoy Life)
1. Preheat oven to 350.
2. Combine all the ingredients, except the chocolate chips, in a food processor and mix until smooth.
3. Add the chocolate chips and pulse a few more times to get them mixed in evenly.
4. Line an 8×8 glass baking dish with parchment paper.
5. Spoon batter into the glass baking dish. The mixture will be VERY sticky. I find wetting a spatula helps.
6. Bake for 20-25 minutes.
7. Let the bars cool completely before removing from the dish. Cut into squares with a pizza cutter.
8. Store these bars in the fridge. They should last a couple weeks.

Zesty Lemon & Coconut Cheesecake Bites
For the Base For the Filling
1 C unsweetened shredded coconut zest of 2 unwaxed lemons ¼ C pure maple syrup
½ C soft Medjool dates (about 4), pitted juice of 1 lemon
1 ½ tsp vanilla extract ½ C coconut butter or coconut manna
2 T coconut oil ½ C coconut oil
½ C coconut cream (to make this, place a can of coconut milk in the fridge for at least 24 hours, then open the can and scoop out the white, fatty cream, leaving behind the coconut water at the bottom of the can)
1. Line an 8×8 inch baking tray with a smooth layer of plastic wrap.
2. In a food processor, combine the base ingredients for about 30 seconds, until the mixture starts to form a ball. Remove from the food processor and press the mixture in to the baking tray, making sure to evenly distribute it and press it down quite firmly. You can use your hands or the back of a spoon! Place the baking tray in to the fridge while you make the filling.
3. Place all the filling ingredients in a small saucepan over medium-low heat. Whisking constantly, heat until everything melts together to form a smooth mixture. Remove from the heat, let it cool slightly, then taste the mixture. You can add a little more maple syrup here to taste if the lemon is a little too bold for you.
4. Once the filling has cooled, remove the base from the fridge and pour the filling on top. Return the bars to the fridge and leave there for 2-3 hours, until firmed up.
5. Remove the bars from the fridge and use the plastic wrap to transfer them to a cutting board. Cut into 1×1? squares using a sharp knife. Serve immediately, or place them in an airtight container and store in the fridge for future use.

Almond Strawberry Chia Seed Pudding
2 cups almond milk 1 tsp vanilla extract ½ C chia seeds
1 (16 ounce) package fresh strawberries, hulled ¼ C raw honey
• Puree almond milk and strawberries in a blender until smooth; pour into a bowl. Stir chia seeds, honey, and vanilla extract into the strawberry puree. Cover bowl with plastic wrap and refrigerate until set, about 4 hours.

Crockpot Bananas Foster
4bananas, medium firmness, sliced large pinch of cinnamon
1heaping T coconut oil small pinch of nutmeg
1T freshly squeezed lemon juice small pinch of cloves
2-3T raw honey
1 Place coconut oil, lemon juice, honey and spices in crockpot. Turn on high and wait for it to melt and mix together. Reduce crockpot to low.
2 Add sliced bananas, stir carefully to cover with liquid mixture.
3 Cook on low for 1 ½ – 2 hours.

Fried Bananas
2 Bananas, sliced Raw honey
1 T Coconut oil Sea salt
1. Melt some coconut oil in a non-stick pan. Add banana slices
2. Drizzle honey over the bananas, or just add it to the oil if it’s hard.
3. Sprinkle a pinch of salt over the bananas.
4. Wait until the bananas are browned, then flip them to cook the rest of the way.

Honey Candied Ginger
½ lb fresh ginger 1 ¼ C raw honey
2 cups water
• Peel ginger and slice as thinly as possible (use mandolin if necessary) about 1/8” thick.
• Bring ginger and 2 cups water to a boil in a pot over high heat. Cover and reduce to a simmer for 30 minutes, then uncover and continue to simmer another 10-15 minutes, until tender (depending on the thickness of your slices).
• Drain all but ¼ cup of water from the pot. Add honey to pot. Simmer uncovered over lowheat for another 30 minutes until ginger has turned darker in color and slightly translucent. Stir occasionally to make sure it doesn’t burn.
• Remove from heat. If you want to store the candied ginger in the syrup, simply pour the contents of the pot into a glass jar to cool. Otherwise, strain ginger syrup from the candied ginger by pouring through a strainer or remove individual pieces of ginger from the pot using a fork.
• When you make this honey-candied ginger, you will also end up making ginger honey. Don’t throw this ginger honey away. You can either store the ginger in the honey or store them separate (either way they will keep for several months in your fridge).

Coconut Whipped Topping –this is great served with fresh fruit or as a topping to any desesrt
1 (14 ounce) can full-fat coconut milk, refrigerated for 24 hours (this must be FULL FAT)
1-3 tablespoons raw honey or granulated coconut palm sugar (more if you prefer sweeter taste)
1 teaspoon vanilla extract
1. First, place your mixing bowl and beater in the freezer for 5-10 minutes to chill.
2. When you are ready to make the coconut whipped cream, remove the mixing bowl from the freezer. Then carefully remove the can of coconut milk from the refrigerator without shaking or tipping it. Remove the top of the can, then use a spoon to carefully spoon out the thick layer of coconut cream that should have separated to the top of the can, and transfer it to your chilled mixing bowl. (Note: You will not use the layer of coconut water that has settled to the bottom of the can for this recipe. You can drink the coconut water or add it to a smoothie).
3. Using a whisk attachment, beat the coconut cream on medium speed for 2-4 minutes, or until the cream becomes light and fluffy and small peaks form. Add in your sugar (or other sweetener) and vanilla extract, and beat until incorporated.
4. Serve the coconut whipped cream immediately, or transfer to a sealed container and refrigerate until ready to use. If the whipped cream becomes too firm in the refrigerator, you can re-whip it to reach the desired consistency.

Homemade Coconut Milk Yogurt
See recipe online at Non Non Paleo:
http://nomnompaleo.com/post/45263391503/paleo-plans-simple-coconut-milk-yogurt