3 cloves garlic, minced
1/2 sweet onion (or yellow onion)
39 ounces crushed tomatoes (1 – 25 ounce can plus 1-14 ounce can)
2 yellow squash
2 cup fresh spinach
1 – 14.5 ounce can diced tomatoes
1/2 baked sweet potato
1/3 cup fresh basil, chopped
3 to 4 tablespoons fresh thyme, chopped
1/2 cup Vegetable (or chicken) broth
salt and pepper to taste
Steam zucchini and yellow squash until soft.
In the bowl of a food processor, blend zucchini, yellow squash, 2 cups spinach, diced tomatoes, sweet potato and herbs.
In a large pot, saute onion and garlic in 1/2 tablespoon coconut oil until soft. Add crush tomatoes to the pot and stir to combine. Then stir in the blended veggie tomato mixture and broth and stir to combine. Season with salt and pepper. Bring sauce to a simmer and use with vegetables or protein.
Makes about 3 - 28 ounce jars of sauce. Sauce can be placed in freezer bags and frozen
4 chicken breasts, cooked and diced
4 hard boiled eggs, cooled and diced
1/2 head of purple cabbage, diced
1 English cucumber, diced
1/2 head broccoli, finely chopped
Handful of sliced almonds
1/4 cup of flat leaf Italian parsley, diced
Lots of olive oil
Splash of balsamic
Squirt of spicy brown mustard
A few shakes of dried dill
Lots of black pepper
A bit of sea salt
Toss all ingredients together and eat!
This would also be good with Paleo mayo with some brown mustard thrown in.
- 1 Tbs coconut oil
- 1/2 yellow onion, diced
- 1/2-3/4 lb boneless, skinless chicken breasts
- 1/2 tsp ground cumin
- 2 tsp dried oregano
- 1/4 tsp sea salt (optional)
- 1 large bell pepper, chopped
- 1 large head red leaf or romaine lettuce
- 2 medium tomatoes, diced
- 1 avocado
- Wash and chop onion, bell pepper and tomatoes.
- Cut chicken into 1/2″ slices.
- Heat skillet over medium-high heat. When hot, add coconut oil and onions. Sauté until onions are soft and slightly translucent.
- Add chicken, cumin, oregano and sea salt to the onions and continue to cook, stirring often.
- When the chicken has browned, add the peppers and cook until tender.
- Meanwhile, wash and shred the lettuce. Divide between two plates.
- Top lettuce with chicken fajita mix, tomatoes and sliced avocado.
3 beef soup shanks
1 to 1 1/2# lean beef stew meat
4 carrots, cut into bite size pieces
4 parsnips, peeled and cut into bite size pieces
4 stalks of celery, cut into bite size pieces
1 large onion, cut into bite size pieces
1 can diced tomatoes (Great Value brand is fine)
Small head of cabbage, cut into 1/8′s and then into bize size pieces
2 bay leaves
1 tsp poultry seasoning
1/2 tsp dried basil
Sea Salt and ground black pepper to taste
Cut stew meat into bite size pieces, put into a large stock pan with shanks and cover with water about halfway up. Put seasonings into pan and bring to a boil then reduce heat and cook until meat is fork tender. Keep adding water as needed to keep the meat covered and make a good broth. You can add boxed beef broth for more flavor if you want to.
Remove shanks and add all the veggies and cook on low until they are tender. Add more salt if needed during this step.
This will keep all week long to eat for lunches and dinners.
Take a quarter head of red cabbage, green cabbage, cauliflower, broccoli, 3 carrots and 3 pieces of celery and run through slicer blade on food processor.
The key here is these are “dry” vegi’s, low moisture, unlike lettuce, tomatoes and peppers that only last 2-3 days after being cut up.
Now the fun part:
1. Want slaw, add w30 mayo
2. Like sweet slaw add mayo, grapes and apples and walnuts.
3. Normal salad, add lettuce, tomato and dressing of your choice.
4. Cut up grilled chicken and mayo and grapes for chicken salad.
5.just eat straight it is pretty good.
6. Be creative, let me know what you come up with.
The cool thing is take a handful each day and make something different and w30.
- 1 small onion, peeled and quartered
- 3 cloves garlic, peeled and quartered
- 3 sprigs fresh tarragon
- 3 sprigs fresh thyme
- 1 5-pound chicken, giblets removed
- 2 tablespoons extra-virgin olive oil
- 1 teaspoon kosher salt
- 1/2 teaspoon freshly ground pepper
Very cold meat won’t roast evenly. Place it on the counter while preheating the oven.
- 6 ounces breakfast sausage links, chopped (Applegate Farms)
- 2 bell peppers, assorted colors, chopped small
- ½ cup green onions, chopped small
- ¾ cups kale, chopped small
- 2 teaspoons salt
- ½ teaspoon pepper
- 1 teaspoon cumin
- 1 tablespoon garlic powder (or 2 cloves chopped fresh garlic)
- 4 ounce can Hatch green chiles, chopped
- 1/2 cup chopped cilantro
- 1 dozen eggs
Preheat oven to 375*. Heat large skillet on medium high heat. Add sausage and brown all around. Add peppers and kale and cook to soften, about 5 minutes. In a large bowl, beat eggs with remaining ingredients. Add sausage and veggies. Line muffin tins with papers and divide egg mixture among them, filling about ¾ full. Bake for about 25 minutes, or until the center is firm to the touch.
- 1/2 tsp olive oil
- 2 tbsp minced red onion
- 14.5 oz can petite tomatoes
- 2 tbsp prepared Harissa (I used Mina) or more if you like it spicier (get at Mama Jeans)
- 4 large eggs
- salt and pepper, to taste
- 1 tsp fresh chopped parsley or chives
Heat a large non-stick skillet over medium heat, add the oil then the onion and saute until golden, about 2 to 3 minutes. Add the tomatoes, harissa, salt and pepper and increase the heat to medium-high and simmer until the liquid reduces a bit, about 3 to 4 minutes.
Reduce the heat to medium-low, carefully add the eggs, salt and pepper and cover. Cook until the top of the eggs set, about 4 to 5 minutes, or to your liking. Top with chopped fresh parsley or chives and serve
(makes a HUGE pot o’ chili)
1.5-2 lbs lean ground beef (grass-fed makes all the difference)
1 yellow onion, chopped
2 14.5 ounce cans tomato sauce (I prefer Hunt’s)
2 14.5 ounce cans fire-roasted tomatoes
1 14.5 ounce can of whole tomatoes, chopped large (discard liquid)
1/2 of one small can tomato paste
1 medium jar fire-roasted peppers (pull them out of the jar and dice them, discard the remaining liquid)
1 small can green chiles
2 cloves garlic, diced
Chili powder–A LOT (like 3T worth)
Crushed red pepper
Cook onions over medium heat in coconut oil. When transluscent, add garlic and cook for one more minute until fragrant. Add ground beef, incorporate, season with salt/pepper/garlic salt, and cook until browned. Add peppers and green chiles. Cook until heated through. Add remaining ingredients, including remaining spices to your liking, and stir. Cook on low heat for at least 30 minutes. Serve with chopped cilantro and avocado slices. I make mine (borderline ridiculous) spicy, because that’s how I roll. Pass the kleenex!