Nourish Simply

GOOD FOOD • GOOD PEOPLE • GOOD HEALTH
NOURISHSIMPLY
NOURISHSIMPLY
W I L C O X W E L L N E S S & F I T N E S S
H E A L T H Y F A M I L Y C O O K I N G
Breakfast - Lunch - Dinner - SlowCooker - Snacks - Sides - Salads
Dips - Soups - Drinks - Healthy(ish) Sweet Treats

you feel alive, energized, and on fire!
In this cookbook, you will find recipes for all
occasions. The recipes are designed to nourish you
and help you feel amazing. They are all simple to
prepare and work well for batch cooking.
The secret ingredient is you - the love and care
that you put into your meal preparation. From
selecting high-quality produce and meats to
deciding what foods you will pair with each other,
to listening to your body to really understand the
nourishment that your body is looking for - it is all
a process of learning what makes you feel good.
Our hope is that you love these recipes as much
as we do and that you make modifications to make
them work for you and your family (just like we
have). Please feel free to reach out in our Facebook
Group if you have any questions at all!
ENJOY!
♡ Wilcox Wellness & Fitness
People ask us all the time: "What should I eat /
what do you eat?" If they are following our Habits
for Massive Impact, they know that the sky is the
limit in terms of what is on the menu. Our only
recommendation in terms of what you eat is to
make sure it is a 'whole food.' Whole foods come
from the earth or had a mother and were minimally
processed. So - the fun creations that you can
make in your kitchen at home are limitless.
In Nourish Simply, we have pulled together
some of our fan-favorite recipes for you to enjoy at
home. We encourage you to experiment and have
fun in the kitchen. If a recipe calls for something
that you don't like - maybe give it another try - or
try substituting something else in its place.
We absolutely love food and we hope that you
fall in love with the process of nourishing your
body and fueling your body with food that makes
The Secret Ingredient to
Delicious Nourishment

Contents
Breakfast
Entrees
SlowCooker Meals
Snacks
Soups
Salads
Sides
Drinks
Salad Dressings, Condiments,
Dips, and Spreads
Healthy(ish) Sweet Treats

Breakfast
NOURISH SIMPLY | HEALTHY FAMILY COOKING | WILCOX WELLNESS & FITNESS

WILCOX WELLNESS & FITNESS | HEALTHY FAMILY COOKING
Avocado, Spinach, and Chèvre Scramble
Easy Bacon & Egg Muffins
Eggs with Beet & Kale Hash
Pumpkin Pie Breakfast Custard
Banana Nut Muffins
Sweet Potato Breakfast Casserole
Overnight Oats
Smoothies
Breakfast Power Smoothie
Tropi “Kale” Smoothie
Blueberry Matcha Smoothie
Maple-Mango-Banana Chai Smoothie Bowl
Choco- Banana Berry Smoothie Bowl
Green Tea Lime Pie Smoothie Bowl
Pumpkin Breakfast Cookies
Saturday Morning Power Skillet
Pancake Perfection
Prosciutto Wrapped Mini Frittata Muffins

Avocado, Spinach, and Chèvre Scramble
1 Tbsp grass-fed butter or ghee
2 cups baby spinach
6 large eggs, beaten
1 large avocado
3 oz chèvre (goat cheese)
Directions:
Heat the butter in a skillet over medium heat.
Add the spinach and sauté until wilted, about 5 minutes.
Pour in the eggs and scramble until cooked through,
about 5 more minutes.
Remove from heat and stir in the avocado and chèvre.
[Credit: AgainstAllGrain.com]
Serves 4

Easy Bacon & Egg Muffins
18 slices of regular-cut nitrate free bacon
6 eggs
2 Tbsp chopped fresh parsley
Sea Salt and pepper to taste (optional)
Directions:
Preheat the oven to 350°F and spray a 6-muffin pan with
coconut oil or butter.
Create a “cup” in the muffin tin by forming the bacon
slices together around the sides (NOT the bottom).
Crack an egg into each cavity. Bake for about 25
minutes, or until the eggs are cooked to your liking.
Use a spoon to remove the muffins from the pan.
Garnish with freshly chopped parsley and serve.

Eggs with Beet & Kale Hash
1 lb beets, washed, peeled and diced
1/2 lb Yukon Gold potatoes,
scrubbed and diced
1 sweet onion, diced
3-4 cloves of garlic, smashed and
chopped
Beet greens (from 6 beets), chopped
5-6 kale leaves, ribs removed,
chopped
1-2 Tbsp olive oil
Handful fresh parsley
3-4 fried eggs
Directions:
In a fry pan, put in diced raw beets
and potatoes with plus enough water
to cover them (about 3 cups). Season
with salt and bring to a boil and cook
for about 7 minutes.
Drain and set aside the beets and
potatoes.
In the same pan, add olive oil, onion
and garlic and sauté for a few
minutes.
Add in kale and beet greens, and
cook until wilted (2- 3 mins). Set
aside.
Heat oil in the fry pan over med-high
heat. Add back potatoes and beets
and press firmly into a layer, and allow
the veggies to brown. Once crispy,
flip to the other side.
Add kale and beet greens, stirring to
combine. Let the entire mixture crisp
up for another few minutes.
Top with 3-4 fried eggs and parsley.
Serve immediately and enjoy!!

Pumpkin Pie Breakfast Custard
Coconut oil
1 can (13.5 oz) of coconut milk (full-fat)
2 bananas, overripe
3 Tbsp of nut butter
4 eggs
Pumpkin pie spice to taste
1 tsp vanilla
¼ to ½ tsp salt
1 can (15 oz) of pumpkin puree (*not* pumpkin pie filling)
½ cup chopped pecans or walnuts
Directions:
Heat the oven to 350 degrees.
While the oven is heating up, grease a 13 x 9
baking dish with coconut oil.
Place all the other ingredients up to but not
including the nuts in a mixing bowl and blend
until they are combined.
Pour the mixture in the greased baking dish,
and sprinkle nuts over the top of it.
Bake the custard for 30 minutes.
Let cool and then place in the refrigerator for
a beautiful custard texture.
Serves 6

⅓ cup rolled oats
4 large ripe bananas, mashed
3 large eggs
3 Tbsp melted coconut oil
1 tsp pure vanilla extract
⅓ cup nut butter of your choice
1 tsp cinnamon
½ tsp nutmeg
½ tsp each baking soda and baking powder
¼ tsp salt
1 cup chopped walnuts or pecans
Directions:
Preheat the oven to 350 degrees, and line cups of
a muffin tin with paper liners.
In a blender, spice mill or food processor, grind the
oats until they turn into a flour-like consistency. Set
aside
In a large bowl, blend bananas, eggs, coconut,
vanilla and nut butter until combined. Add the oat
flour, spices, baking soda and powder and salt and
continue to mix.
Fold in the nuts.
Divide the batter evenly among the muffin cups
and bake about 15-18 minutes. You will know they
are done when a toothpick inserted in the center
of a muffin comes out clean.
Remove the muffins from the oven and allow to
cool on a wire rack for about 10 minutes. Remove
from the tin to continue cooling.
Banana Nut Muffins

2 medium sweet potatoes
2 Tbsp avocado or coconut oil
1 small red onion, diced
2 cloves minced garlic
1 cup broccoli, chopped
1 cup sliced mushrooms
1 red or yellow bell pepper, diced
2 cups chopped spinach
10 eggs
¼ cup coconut milk
2-3 Tbsp your favorite hot sauce
Salt and pepper to taste
Optional: ½ cup crumbled goat cheese
Directions:
Bake or microwave the sweet potatoes until they’re almost done.
Remove and let cool.
Preheat oven to 350 degrees.
Heat the oil in a large skillet over medium heat. Add the onions and
cook until they start to soften, about 3-4 minutes. Add the garlic
and broccoli and cook for another 3-4 minutes before adding the
the peppers and mushroom. Cook for 5-6 minutes, adding 1 pinch or
two of salt to season. Add in the spinach and cook until wilted.
Remove the mixture from the heat. Remove the skins from the sweet
potatoes and dice them. Set aside.
Prepare a 9x13 casserole or baking dish by either using a cooking
spray or using coconut oil.
Place the sweet potatoes and veggie mixture into the baking dish.
Whisk together the eggs, coconut milk, hot sauce and salt pepper.
Pour over the veggie/sweet potato mixture. (Optional: sprinkle goat
cheese over the top).
Bake uncovered for 45 to 50 minutes. Remove the oven and let cool
for 5 to 10 minutes before serving.
Sweet Potato Breakfast Casserole
Serves 10

1 cup milk
½ cup oats
2 Tbsp chia seeds
¼ tsp vanilla bean powder (can sub out 1/2 tsp
pure vanilla extract)
½ tsp cinnamon
2 Tbsp unsweetened coconut flakes
Sea salt to taste
2 chopped dates (optional)
¼ cup slivered almonds
½ sliced banana (frozen is great!)
Optional toppings: cacao nibs, berries, pumpkin
seeds, fresh fruit
Directions:
Put all the ingredients in a mason jar, refrigerate
overnight, and enjoy in the morning! You can add in
more fruit or a drizzle of honey or maple syrup if you
want more sweetness.
Overnight Oats
Serves 1

SMOOTHIES
Each recipe serves 1
High Quality Protein (HQP):
Starting your day off with a HQP will set you up for success keeping you full longer
and helping you meet your protein requirements for the day simply and quickly!
Here are our recommendations for whole food based HQP:
Cottage Cheese - 1 cup
Full fat Greek yogurt - 1 cup
Silken tofu - 1 cup
Hemp seeds - 2 Tbsp
Nuts (1 ounce) or nut butter (2 Tbsp)
Pumpkin Seeds - 2 Tbsp
Peas - 1 cup
Experiment with the above whole food options and see what you like and what keeps you full the
longest. We do not recommend packaged and processed protein powders - even ones that are
organic. Do your own research to find a protein combination that you are comfortable with.
There are a lot of great whole food options for HQP that your body will readily be able to
recognize and absorb.
Chia Berry Green Protein Smoothie
1 cup of water, ½ cup mixed frozen berries, ½ banana, 1-2 cups organic baby spinach, handful
ice, 1 serving HQP, sprinkle of chia seeds. Blend until smooth.
Chocolate Covered Blueberry
½ cup milk, 2 cups organic baby spinach, ½ cup frozen blueberries, 5-6 walnuts, 1 ½ tsp cacao
powder, 1 serving HQP. Blend until smooth.
1 cup water, 2 cups organic baby spinach, ½ banana, ¼ cup frozen strawberries, ¼ cup frozen
blackberries, ½ cup sprouts, 3 ice cubes. Blend until smooth.
Sprouted Smoothie
Mighty Brain Booster
½ cup water, ½ avocado, ½ banana, ½ cup fresh blueberries, 5-6 walnuts, 1 serving HQP. Blend
until smooth.
Pumpkin Smoothie
½ cup milk, 3 kale leaves, 1 Tbsp flax seed, ½ frozen banana, ¼ tsp cinnamon, ½ cup pumpkin
puree, 3 ice cubes, 1 serving HQP (optional). Blend until smooth.
Berry Good Morning Smoothie
1/3 cup milk, 1 serving HQP, 1 cup frozen mixed berries, ½ tsp cinnamon, raw honey or maple
syrup to taste. Blend until smooth.
Chocolate Avocado Smoothie
½ cup frozen strawberries, ½ avocado, 1 ½ tsp cacao powder, ¾ cup milk, ¼ tsp vanilla, raw
honey or maple syrup to taste. Blend until smooth.
Trainer Tip: For smoothies, blend the water and greens FIRST, then add the rest of the ingredients

Breakfast Power Smoothie
1 cup frozen strawberries
½ cup Coconut Water
1 Tbsp creamy roasted almond butter
1 cup Greek yogurt
1 Tbsp ground chia seeds
3 ice cubes
Directions:
Combine strawberries, coconut water,
and almond butter in a blender and
blend on high.
Blend in protein powder and ground
chia seeds, then blend in ice cubes
until smooth.
Serve.
[Adapted from ElanaSpantry.com]

2 cups kale (packed tight)
1 small frozen banana, previously peeled
1/2 cup frozen mango
1/2 cup pineapple
1 inch ginger peeled and roughly chopped
1/2 cup full fat coconut milk
1/2 cup water, more if needed
Directions:
Add all the ingredients into a blender and blend!
Enjoy!
Tropi “Kale” Smoothie
Serves 2

1 cup frozen blueberries (organic if possible)
1 cup baby spinach
1 ripe banana
1 cup milk
2 Tbsp old fashioned oats
1 tsp matcha powder
Directions:
Combine everything in a blender, and blend until smooth!
Enjoy!
Blueberry Matcha Smoothie

Maple-Mango-Banana Chai
Smoothie Bowl
½ large frozen banana, sliced
½ cup frozen mango
1 Tbsp maple syrup
1 Tbsp chia seeds
1 Tbsp nut butter (almond or your fav)
1 cup non-dairy milk (almond, cashew, coconut, pea, etc.)
½ tsp of the chai spice blend (recipe below)
Optional: toppings of your choice – coconut flakes, pumpkin
seeds, berries, etc.
Directions:
Mix all the ingredients in a high-speed blender and blend until combined. You might have to scrape the sides or use the
plunger, as this will be thick.
Remove from blender into a bowl, add toppings and enjoy immediately!
Chai spice blend:
(this makes more than is needed in the recipe above!)
2 tsp ground cardamom
2 tsp ground allspice
4 tsp ground cinnamon
2 tsp ground cloves
6 tsp ground ginger
Place all ingredients in a small jar, cover, and shake vigorously to combine.
Store remaining blend in an airtight container.
Serves 1

1 frozen banana, sliced
1 cup frozen cauliflower
1 cup frozen berries of your choice
⅓ cup canned coconut milk (shake it up good!)
⅓ cup coconut water as needed (or tap water)
¼ cup raw cacao powder
1 tbsp nut butter of your choice
2 tsp maple syrup
Pinch of Himalayan sea salt
Directions:
Add a little bit of the water in the bottom of your
high-speed blender, then add banana, cauliflower,
berries, coconut milk, cacao powder, nut butter,
maple syrup and salt in the blender.
Add the rest of the water.
Blend until smooth, scraping the sides as needed.
This will be thick. Add more water if necessary.
Place in two bowls and eat immediately.
Choco- Banana Berry Smoothie Bowl
Serves 2

For the Smoothie:
3/4 cup coconut water
1 cup fresh baby spinach
1 large frozen banana
1/4 cup, packed down avocado
2 tsp lime zest
2 tsp fresh lime juice
2 ice cubes
1-2 tsp pure maple syrup, to taste
1/4 tsp Matcha green tea powder, optional
Topping ideas:
Granola
Melted coconut butter
Large flake dried coconut
Matcha green tea powder
Lime zest
Hemp hearts
Directions:
Add all the smoothie ingredients into a high-speed
blender and blend on high until smooth.
Adjust sweetness if desired.
Pour into a bowl and sprinkle on the toppings of your
choice.
[Credit: OhSheGlows.com]
Green Tea Lime Pie Smoothie Bowl
Serves 1 bowl or 2 cups

1 cup gluten-free rolled oats (or oat flour)
⅓ cup canned pumpkin (not the canned pumpkin pie mix)
½ cup your favorite nut butter
⅓ cup honey
1 tsp vanilla
1 tsp pumpkin pie spice
¼ tsp baking soda
½ cup dried cranberries (or other dried fruit)
½ cup pecans (or your choice of nuts/seeds)
Directions:
Preheat oven to 350 degrees and line a baking sheet
with parchment paper.
In a blender or food processor, grind the rolled oats until
they become like flour. Set aside.
In a mixing bowl, add the pumpkin, nut butter, honey and
vanilla and blend until combined. Add the oat flour,
pumpkin pie spice and baking soda and mix well. Stir in
the cranberries and pecans.
Place cookie-sized scoops of the batter on the baking
sheet and bake for 12-15 minutes. After removing from
the oven, let cool a couple minutes on the baking sheet
before putting on a cooling rack.
Pumpkin Breakfast Cookies
Makes 10 - 12 large cookies

Saturday Morning Power Skillet
2 strips nitrate-free bacon
2 Tbsp olive oil
1 sweet potato, peeled & cubed in ¼" pieces
¼ red onion, diced in ½" pieces
1 clove garlic - finely diced
¼ tsp ground cumin
Pink Himalayan salt & pepper to taste
4 eggs (make 2 eggs per serving)
Directions:
In a sauté pan over medium high heat, add
bacon and olive oil.
When the bacon begins to sizzle, add sweet
potatoes and spread out as much as possible
to allow the potatoes to rest in the pan in 1
layer.
Cook for about 5 minutes or until potatoes
start to brown.
Toss potatoes until all sides of potatoes are
browned and bacon is crisp (about 3-5
minutes)
While potatoes are cooking, in a separate
pan, cook 2-4 eggs to your liking.
Add onions, garlic, cumin, to potatoes and
bacon and season with salt & pepper.
Allowing everything to sit in the heat of the
pan for a minute or two.
Once the eggs are done, add them over the
top of the skillet or on the side.
Enjoy!
Serves 2

Ingredients:
1/2 cup rolled oats
1/4 cup cottage cheese
2 eggs
1 tsp vanilla extract (optional)
1/4 tsp cinnamon
1/2 mashed banana (optional)
3/4 cup berries (optional)
1 tsp coconut oil
Topping ideas:
Bananas Foster:
Thinly slice bananas and cook on a skillet with coconut
oil and walnut until browned and gooey. Pour over
pancakes.
Berry Sauce:
In a small sauce pan, heat frozen berries on low heat
with a little water and a little honey or maple syrup. Pour
over pancakes.
Directions:
Blend all ingredients together until smooth. Heat up
coconut in a skillet or frying pan. Pour batter into pan
making 4 small pancakes. Cook until bubbles appear
around the edges and the edges look dry. Flip and cook
the other side until done.
Serve hot with a little grass fed butter and topping of
choice or a little maple syrup.
Enjoy!
Pancake Perfection

Ingredients:
4 Tbsp coconut oil
1/2 medium onion, finely diced
3 cloves garlic, minced
1/2 lb cremini mushrooms, thinly sliced
1/2 lb frozen spinach, thawed & squeezed dry
8 large eggs
1/4 cup milk
2 Tbsp coconut flour
1 cup cherry tomatoes, halved
5 ounces of Prosciutto di Parma
Himalayan Pink salt & fresh ground pepper
12 cup muffin tin
Keep leftovers in refrigerator on hand for breakfast in a hurry.
Inspired by NomNomPaleo.com
Directions:
Preheat oven to 375°F. Heat coconut oil over medium
heat in a large cast iron skillet and sauté onion until soft
and translucent. Add garlic and mushrooms and cook
until the mushroom moisture evaporates. Season with
salt & pepper and spoon to a plate to let cool to room
temperature.
In a large bowl, beat the eggs with milk, coconut flour,
salt & pepper until combined. Then, add the cooled
sautéed mix and spinach to egg mixture.
Brush the remainder of the coconut oil onto a muffin tin
and line each cup with prosciutto, covering the bottom
and sides.
Spoon egg mixture into the prosciutto cups and top wit
h halved cherry tomatoes. Bake in oven at 350 degrees
for 20 minutes - rotating the tray at the halfway point.
Let muffins cool in pan before serving. Enjoy!
Prosciutto Wrapped Mini Frittata Muffins
Serves 6. Serving size: 2 muffins.

Entrees

Bacon & Guacamole Sammies
Egg Roll Bowl
Cauliflower Falafel
Mini Meatloaves
Zoodles with Clams
Tuscan Kale Spaghetti Squash Lasagna Bake
Avocado with Crab Meat
Shredded Pork over Caramelized Mashed Plantains
Baked Honey Mustard Chicken
Easiest-Ever Broiled Coconut Shrimp
Broiled Fish with Summer Grape Tomato Sauce
Spaghetti Squash Pad Thai
Baked Almond Chicken Strips
Coconut Chili Lime Shrimp
Poached Halibut with Beets
Tuna with Avocado, Ginger, and Lime
Salmon Wasabi Burgers
Hummus Chicken
Citrus Fish Tacos
Chicken Saltimbocca
Quinoa Pizza Crust
Taco Bowls
Mustard-Roasted Pork Tenderloin with Parsnips and
Carrots
Shepherd's Pie
Buffalo Chicken Casserole
Rosemary Pork with Applesauce
Steak Bites
Simple Baked Sea Bass
Shrimp & Zoodles in Spicy Vodka Sauce
Pan Seared Trout with Sautéed Greens
Bruschetta Chicken
Baked Rosemary- Lemon Chicken Breasts
Lemony Haddock with Olives & Tomatoes
Beef & Brussels Sprouts
almon Cakes
Zoodles with Sage and Prosciutto
One-Pan Chicken Fajitas
Pork Tenderloin with Spice Rub
Spicy Shrimp
Turmeric and Honey Glazed Chicken
Mediterranean Stuffed Chicken Breasts

Bacon & Guacamole Sammies
4 strips of thick-cut pastured bacon
Guacamole
Fresh squeezed juice from 1 lime
Directions:
Sauté 4 slices of bacon until crispy
Wait until cooled
The filling for these “sandwiches” is
chunky homemade guacamole.
If you’re pressed for time, simply mash
up the flesh of half an avocado, and
cut up the other half into half-inch
cubes.
Then mix both halves together in a
bowl to get a nice blend of chunky
and creamy.
Flavor it with a squirt or two of lime
juice.
[Credit: NomNomPaleo.com]
Serves 1 to 2

Egg Roll Bowl
2 Tbsp sesame or coconut oil
3 cloves of minced garlic
½ cup diced onion
2-3 Tbsp of diced fresh ginger
1 pound ground chicken
Salt and pepper
1 Tbsp of sriracha or other hot sauce
14-oz bag of your favorite coleslaw mix (I like rainbow slaw)
3 tbsp of gluten-free soy sauce or coconut aminos
1 Tbsp of vinegar (I use apple cider vinegar but rice vinegar is
more authentic)
Optional garnish: toasted sesame seeds.
Directions:
Heat the oil in a large skillet over medium-high heat.
Toss in the garlic, onion and saute until the onion is soft.
Add in the diced ginger and saute for 1-2 minutes.
Stir in the ground chicken, a pinch of salt and pepper
and the hot sauce.
Keep cooking until the chicken is done.
Next, stir in the coleslaw, coconut aminos and vinegar
and continue until the coleslaw is tender.
Sprinkle with optional sesame seeds and serve.
Serves 4

Cauliflower Falafel
2 cups minced cauliflower
1 shallot, chopped
½ cup fresh parsley
¼ cup ground gluten-free oats or
almond flour.
1 medium egg
3 garlic cloves
4 tsp cumin
1 tsp turmeric
½ tsp chili powder
1 tsp sea salt
Directions:
Preheat your oven to 400 degrees and line a baking sheet with parchment
paper.
Add cauliflower to the high-speed blender or food processor and pulse until
minced. Remove and set aside.
If using oat flour, place oats in a high-speed blender or food processor and
pulse until ground into flour.
If not using oat flour, place almond flour in the food processor/blender along
with all other ingredients EXCEPT cauliflower and oil.
Blend until well-mixed.
Add the cauliflower and pulse until combined.
Form the falafel dough into balls measuring around 2 inches.
Brush each with olive oil and place in the oven for 20 minutes.
Remove from the oven and carefully turn the balls over and bake for another
20 minutes.
While they’re baking, make this simple dipping sauce:
Combine ½ cup hummus, 2 tbsp lemon juice and 1 tsp of dried dill.
Add salt to taste. Stir well and then refrigerate.
When the falafel are ready, serve with the dipping sauce.
Serves 1 to 2

8 oz lean ground pork
8 oz lean (94 to 99 percent fat-free) ground turkey
⅓ cup rolled oats or almond flour
4 Tbsp sugar-free or homemade ketchup
2 Tbsp brown mustard
1 tsp gluten-free soy sauce
¼ cup chopped fresh oregano
½ tsp each dried marjoram and thyme
1 large egg
⅓ cup grated onion
Sea salt
Ground pepper
Directions:
Preheat the oven to 400 degrees and line a
baking rimmed sheet with parchment paper.
Combine the ground meat in a large bowl by
hand. In a small bowl, mix together the oats or
almond flour, half the ketchup and mustard,
soy sauce, oregano, spices, egg, onion, a
generous dash of the salt and ½ tsp of pepper.
Add the oat mixture to the meat and, using
your hands, mix until combined.
Divide the meatloaf mixture into four portions
and form small loaves with each section,
placing it on the lined baking sheet.
Combine the rest of the mustard and ketchup
and brush over the top of each loaf.
Bake for 20 to 30 minutes, until cooked
through and to your desired level of
“doneness.”
Mini Meatloaves
Serves 4

Directions:
Spiralize the zucchini and set aside.
Scrub the clams with cold water.
In a large sauté pan, melt the butter or ghee.
Add the shallots or onion and sauté until slightly softened.
Add in the chopped garlic and stir until golden brown.
Add in the clams, wine, 2 tablespoons of the parsley, salt, and
pepper.
Cover with a lid and simmer until all of the clams have opened. Take
out opened clams as needed with a slotted spoon and set aside in
a bowl.
Once all clams have opened, remove them and add zucchini into
the sauté pan.
Cook until desired tenderness has been reached & season with salt
and pepper to taste.
Add the clams back in.
Toss and add remaining parsley and grated lemon zest.
Remove to a large serving bowl and eat immediately.
[Credit: RealFoodOutlaws.com]
4 large zucchini or yellow squash (spiralized)
1/2 cup butter or ghee
2 shallots or 1 onion (chopped)
4-6 garlic cloves (chopped)
2 1/2 pounds clams (or a 50-count bag)
1/2 cup white wine
1/2 cup chopped Italian (flat leaf) parsley
1/2 teaspoon sea salt
1/2 teaspoon freshly ground pepper
Zest of one lemon
Zoodles with Clams
Serves 4

Directions:
Preheat your oven to 400° F.
Slice spaghetti squash lengthwise and scrape out seeds. Drizzle with oil, a sprinkle of salt and
pepper and then rub in. Line 1-2 baking sheets with parchment paper and place squash cut side
down.
Bake for about 35-40 minutes until just tender enough that you can scrape the squash into
strands. You don’t want it fully cooked since it will be baked again.
While cooking, place bread in a blender or food processor and grind into breadcrumbs. Toast on a
pan in the oven [top rack is fine] for about 6-8 minutes. Remove and let cool fully, then toss with
oregano and Parmesan. Flip the cooked squash halves over and let cool for 15 minutes [longer is
fine].
While cooling, heat a large sauté pan over medium-low heat. Add 2 teaspoons of oil. Once hot,
add the shallot and let cook for 3-4 minutes, stirring frequently. Add garlic with 1 teaspoon of oil
and stir frequently for about 2-3 minutes, until lightly browned.
Preheat oven to 350° F. Raise the pan heat to medium.
Add white beans and a hefty sprinkle of salt and pepper. Cook for 4-5 minutes, stirring
occasionally. Stir in sun-dried tomatoes and let cook for about 2 minutes. Stir in kale and
oregano. Let cook for 1-2 minutes until just starting to wilt. Remove mixture from the heat.
Scrape about 90% of the spaghetti squash into a large mixing bowl, leaving some attached to
each shell. Empty the kale mixture over the squash and combine. Add salt and pepper until
seasoned to your liking.
Whisk the egg in a small mixing bowl. Mix in the ricotta, Parmesan, a pinch of salt, and about 1/4
teaspoon black pepper until.
Empty over the squash mixture and toss with your hands to evenly distribute.
Scoop 1/4 of the mixture into each squash shell. Do not pack in. Bake for 25 minutes, until the top
layer is a lightly crisped and brown.
Sprinkle with toasted breadcrumb mixture and bake for another 5-8 minutes.
Remove and let cool slightly, then serve.
[Credit: EdiablePerspective.com]
2 x 3-4 lbs spaghetti squash
1-2 Tbsp sunflower oil, divided
1/4 cup minced shallot
4 tsp minced garlic
2 x 15 oz cans cannellini
beans, drained and rinsed
1 cup sliced sun-dried
tomatoes, not oil-packed
10 cups ribboned Tuscan (aka
Dino) kale, stems removed cut
into 2" pieces
1 1/2 Tbsp fresh oregano,
1 large egg
15oz full-fat ricotta cheese
1 cup grated Parmesan cheese
Sea salt and pepper
Tuscan Kale Spaghetti Squash Lasagna Bake
Serves 4 - 8
Breadcrumb Topping:
3 slices gluten-free bread
1/4 cup grated Parmesan cheese
1 1/2 tsp freshly chopped oregano

1 ripe avocado
3 Tbsp lemon juice
¼ tsp sea salt, plus more for seasoning
1 tsp Dijon mustard
½ tsp paprika
Pinch red pepper flakes
6 oz lump crab meat
4 large lettuce leaves
Directions:
Peel and pit the avocado. Cut into small chunks. Place the chunks
in a small bowl and toss them with about half the lemon juice. Salt
to taste. Divide into four portions and set aside.
Whisk the remaining lemon juice, mustard, paprika, pepper flakes
and ¼ tsp salt in a small bowl. Add the crabmeat and mix well.
Divide into four portions and set aside.
Place a large lettuce leaf on each of four plates. Place a serving
of crab meat on each lettuce leaf, and then top with the avocado
mixture.
Serve and enjoy!
Avocado with Crab Meat
Serves 4

For the crockpot:
1-2 lbs pork loin
1 yellow onion, sliced
2 cups beef broth (no sugar added) – add 3 cups if
you go with a 2 lb pork loin
1 Tbsp garlic powder
1 tsp onion powder
Salt and pepper, to taste
For the plantain mash:
4 brown plantains, peeled, sliced in half lengthwise
2 Tbsp coconut oil
1 tsp cinnamon
Pinch of salt
3-4 Tbsp canned coconut milk
Directions:
Add all your pork ingredients to a crockpot and cook on low for 8-10
hours.
Once your pork is done cooking, use two forks and shred it to pieces.
Now place a large skillet under medium heat, add your coconut oil and
once your pan is nice and hot, add your sliced plantains into the oil.
Sprinkle with cinnamon and salt.
Cook on both sides for 4-5 minutes or until soft.
Add your plantains to your food processor and puree.
While the food processor is still running, pour in coconut milk until you
get a smooth plantain puree.
Add a dollop of plantain mash to your plate, top with pork, and add a
little avocado.
[Credit: paleOMG.com]
Shredded Pork over Caramelized Mashed Plantains
Serves 4 to 6

-3 Tbsp Dijon mustard
3 Tbsp whole grain mustard
3 Tbsp honey, or more, to taste
2 Tbsp chicken stock, or more, to taste
1 Tbsp olive oil
3 sprigs rosemary
For the mustard rub:
1 Tbsp olive
1 Tbsp whole grain mustard
Kosher salt and freshly ground black pepper, to taste
8 bone-in, skin-on chicken thighs
Directions:
Preheat oven to 400 degrees F.
To make the mustard rub, combine olive oil and whole grain
mustard in a small bowl; season with salt and pepper, to taste.
Using your fingers or a brush, work the mustard rub onto both
sides of the chicken.
In a large bowl, whisk together Dijon mustard, whole grain
mustard, honey and chicken stock. Add more chicken stock as
needed until desired consistency is reached; set aside.
Heat olive oil in a large oven-proof skillet over medium high
heat. Add chicken, skin-side down, and sear both sides until
golden brown, about 2-3 minutes per side. - Add mustard
mixture and sprinkle with rosemary.
Place into oven and roast until completely cooked through,
reaching an internal temperature of 175 degrees F, about 25-30
minutes.
Serve immediately.
[Credit: DamnDelicious.com]
Baked Honey Mustard Chicken
Serves 8

Easiest-Ever Broiled Coconut Shrimp
6-inch skewers
1 cup unsweetened shredded coconut
2 large eggs
1 lime, juiced and zested
1 lb large shrimp, peeled, deveined, with tails removed.
Kosher salt and freshly ground black pepper
Directions:
Preheat broiler. Place a wire rack on a baking sheet.
Whisk together the eggs in a shallow dish. In another
shallow dish, combine coconut and lime.
Dip each shrimp into the eggs and then coat with the
coconut/lime mixture.
Thread 3 shrimp onto each skewer (you might have to
double up on one or two skewers, depending on shrimp
count).
Place the skewers on the wire rack and broil for 2
minutes. Flip the skewers over and cook for another 1-2
minutes, until the shrimp are cooked through. Remove
from the oven.
Enjoy with your favorite dipping sauce! Bonus recipe
below.
Orange Dipping Sauce:
½ cup no-sugar, juice-sweetened orange marmalade
2 tsp mustard
1 tsp prepared horseradish
Dash of sea salt
Combine all the ingredients in a small bowl.
Serves 4

1 Tbsp of olive oil
6 cloves garlic, smashed
1 lb grape tomatoes, cut in half
Sea salt & fresh pepper
1/4 cup fresh chopped basil
Olive oil spray
4 pieces (7 oz. each) flounder (or tilapia or sole)
Directions:
In a large skillet heat oil on high heat. Add garlic and cook until
golden.
Add tomatoes, salt and fresh pepper and reduce heat to low. Simmer
for about 15 minutes, add fresh basil and cook another 5 minutes.
Meanwhile, while sauce is simmering, season fish with salt and pepper
and lightly spray with oil. Broil or grill fish on medium heat until cooked
through.
When fish is cooked, top with tomato sauce.
[Credit: SkinnyTaste.com]
Broiled Fish with Summer Grape Tomato Sauce
Serves 4

Directions:
Preheat the oven to 400 degrees F. Chop the tip and tail off of the spaghetti squash
cut in half lengthwise. Remove the seeds and innards with a spoon. Drizzle 1
tablespoon of coconut oil or olive oil over each half and rub into the flesh so that the
whole surface is coated. Sprinkle with salt and pepper and place cut-side down on a
large baking sheet. Bake for 45 to 55 minutes, until spaghetti squash strings release
easily when scraped with a fork. Allow squash to cool before using a fork to scrape
from one end of the squash to the other, releasing spaghetti strings. Repeat with other
half of the squash
Add all of the ingredients for the sauce to a small blender and blend until smooth.
Heat 2 tablespoons of coconut oil in a medium-sized non-stick skillet over medium
heat. Add the bell pepper and jalapeno and sauté, stirring occasionally for 3 minutes.
Add grated carrot and garlic and sauté until bell pepper has softened but is still al
dente, about 3 to 5 minutes.
Move the vegetables over to one side of the skillet and add the raw shrimp. Cook
about 1 to 2 minutes, flip and cook an additional 1 to 2 minutes until shrimp is plump,
pink, and cooked through.
Add the cashew-ginger sauce and cook an additional 2 to 3 minutes. Add spaghetti
squash and stir everything together until everything is coated in the sauce.
Serve with fresh chopped basil or cilantro and raw cashews.
[Credit: TheRoastedRoot.net ]
4 Tbsp coconut oil, separated
1 small spaghetti squash, roasted
1 red bell pepper, cut into matchsticks
1 jalapeno, seeded and chopped
1-1/2 cup grated carrot
½ pound shrimp, peeled and deveined
2 Tbsp raw cashews, chopped
Cashew Ginger Sauce:
2 Tbsp cashew butter
2 Tbsp lime juice
2 Tbsp liquid aminos (or low-sodium soy
sauce)
1 Tbsp pure maple syrup or agave nectar
1 Tbsp red chili sauce (such as sriracha)
1 Tbsp fresh ginger, peeled and grated
Spaghetti Squash Pad Thai
Serves 3 to 4

Baked Almond Chicken Strips
1.5 lbs or 3 very large chicken breasts, boneless & skinless
1 1/4 cup almonds, ground (almond meal works too)
1 Tbsp of garlic or onion powder
1 tsp oregano or basil, dried
3/4 tsp salt
1/8 tsp ground black pepper
2 eggs, large
Cooking spray
Organic ketchup or honey mustard for dipping
Directions:
Preheat oven to 450 F degrees. Line large baking sheet with unbleached parchment paper, spray well with cooking spray and set
aside.
In one small bowl, mix ground almonds (almond meal), garlic (onion) powder, oregano (basil), salt and pepper. In another small
bowl, whisk the eggs.
Wash chicken breasts and pat dry with paper towel. Cut into 1/2 inch thick strips lengthwise. Place a few on a cutting board, cover
with a piece of plastic wrap and pound with a meat tenderizer a few times. Repeat with remaining pieces.
Dip each strip into an egg mixture, coat completely in almond mixture and place on prepared baking sheet. Bake for 15 minutes on
one side, flip and bake for another 12-15 minutes or until golden brown. Please note, when flipping the bottom might look under
baked and soggy but it will get browned and crispy, trust me. Serve hot with organic ketchup or Honey Mustard Sauce, or
Cauliflower "Mashed Potatoes" for a complete meal.
(Storage Instructions: Refrigerate for a few days or freeze for up to 3 months. To reheat, bake from frozen for 10-15 minutes at 375
degrees F.)
[Credit: iFOODreel.com]
Serves 4 to 8

1 lb raw shrimp
¼ cup coconut flour
1 cup coconut flakes
Zest of 3 limes
1.5 Tbsp chili powder
1 egg, beaten
Coconut oil
Directions:
Clean, shell and devein the shrimp (if needed).
In a medium-sized bowl, combine the shredded coconut, coconut flour,
lime zest and chili powder.
In a skillet over medium-high heat, melt some coconut oil until very hot (but
not smoking).
Fry the shrimp for 2-3 minutes on each side without overcrowding the pan.
Remove to a plate lined with paper towels to absorb any excess moisture.
Sprinkle the shrimp with a pinch of sea salt and eat while hot. Squeeze
lime juice over the top for more lime flavor.
[Credit: StupidEasyPaleo.com]
Coconut Chili Lime Shrimp
Serves 2 to 4

2 beets
1 golden beet
3 cups beef bone broth
12 oz wild caught halibut
Organic micro greens
Directions:
Preheat the oven to 400°F to roast the beets.
Remove stems from all beets, rinse and wrap each
beet individually in foil. (It's ok if they are still wet
when wrapped in foil.) Transfer beets to a rimmed
baking sheet and bake for 1 hour in the oven.
Add beef broth to a small saucepan. Bring to a
simmer over medium heat.
Add a single halibut filet to the simmering liquid
and poach for 7 minutes. Remove and repeat for
each filet.
Remove skins from beets, slice and alternate red
and golden beets on a plate. Place halibut filet in
the center and garnish with organic micro greens
(or organic baby arugula, baby kale or baby
spinach) and serve.
[Credit: PaleoPorn.net]
Poached Halibut with Beets
Serves 2

Tuna with Avocado, Ginger, and Lime
2 big handfuls fresh cilantro leaves, finely chopped
1/2 jalapeno, thinly sliced
1 tsp grated fresh ginger
1-2 minced garlic cloves
2 limes, juiced
2 Tbsp coconut aminos
Pinch of stevia (I use 1/2 packet) of palm sugar
Salt and pepper
1/4 cup olive oil
1 (6-ounce) block sushi-quality tuna
1/2 ripe, sliced avocado
Directions:
In a mixing bowl, combine the cilantro, jalapeno, ginger, garlic,
limejuice, coconut aminos, sweetener, salt, pepper and 2
tablespoons of olive oil. Stir ingredients together until well
incorporated.
Place a skillet over medium-high heat and coat with the
remaining 2 tablespoons of olive oil.
Season the tuna generously with salt and pepper. Lay the tuna
in the hot oil and sear for 1 minute on each side to form a slight
crust.
Pour 1/2 of the cilantro mixture into the pan to coat the fish.
Serve the seared tuna with the sliced avocado and the
remaining cilantro sauce drizzled on top.
[Credit: PreppyPaleo.com]
Serves 1

Salmon Wasabi Burgers
1 lb skinless salmon filet
1 Tbsp fresh ginger, peeled and minced
¼ cup fresh scallions, finely chopped
¼ cup fresh cilantro, minced
2 large eggs
1 Tbsp freshly squeezed lime juice
½ cup almond flour
1 tsp Celtic sea salt
¼ cup wasabi powder
1 Tbsp water
Coconut oil for frying
Directions:
Rinse salmon, pat dry, and cut into ¼ inch cubes.
In a large bowl, combine salmon, ginger, scallions,
cilantro, eggs, lime juice, almond flour, and salt.
In a small bowl, combine wasabi powder and water to
form a paste.
Mix wasabi paste into salmon mixture.
Form batter into 2-inch patties with your hands.
Heat oil in a large skillet over medium high heat.
Sauté patties in batches until golden brown, 6 to 8
minutes per side.
Serve.
[Credit: ElanasPantry.com]
Serves 4

Hummus Chicken
3 boneless, skinless chicken breasts
1 yellow squash, sliced
1 zucchini, sliced
1 red bell pepper, chopped 2"
1 medium onion, chopped
2 lemons
Italian Seasoning
1/2 cup hummus, homemade or store-bought
2 Tbsp dried rosemary
1 Tbsp extra virgin olive oil
1 tsp smoked paprika
Generous drizzle of Balsamic Vinegar
Directions:
Preheat oven to 450°. In a large bowl, toss the sliced zucchini,
squash and onion with olive oil, until evenly coated. Season
with salt, pepper, and Italian seasoning and toss.
Prepare one large 9 x 13 baking dish and lightly coat with olive
oil. Place all vegetables on the bottom of dish in an even layer.
Season the chicken breasts with salt, pepper, and Italian
seasoning. Cover each chicken breast with 2 Tbs of hummus
each. Then evenly place chicken on top of the vegetables.
Squeeze the juice of one lemon over the chicken and
vegetables. Lightly season the entire dish with chopped
rosemary and paprika. Thinly slice the remaining lemon, and
place a few thin slices in the dish.
Drizzle balsamic vinegar over the top, then bake for about
25 - 30 minutes, until the chicken is cooked through and the
vegetables are tender. Serve immediately.
Serves 3

Citrus Fish Tacos
Directions:
Mix the orange juice, lime juice, olive oil, cumin, and salt in
a bowl and combine well.
Gently place the pieces of haddock into a large Ziploc
bag and pour in the juice. Marinade for 2 - 4 hours in the
refrigerator, flipping the bag over about half way through.
Next, heat some olive or coconut oil over a large skillet.
When the pan is warm, add the haddock and cook for
about 4 - 5 minutes on 1 side, then turning only once, finish
cooking on the other side (about 8 - 9 minutes total).
Then, simply prepare your tacos to your liking, adding the
fish, pepper, onion, & mango! Be creative and add
anything else you think may taste great on there!
It’s very refreshing and absolutely DELICIOUS! Once you
get the marinade in the fridge, it will only take you about
10 minutes to prepare them.
Serves 2
Marinade:
2 large oranges, juiced
1/2 lime, juiced
3 Tbsp olive oil
1 tsp cumin
1/2 tsp salt
2 wild-caught haddock filets, cut in 1" chunks
Wraps:
4-6 butter lettuce leaves
1/2 red pepper, diced
1/2 red onion, diced
1/2 mango, diced
1/2 avocado, diced
Cilantro, tomato, or any other topping

2 bonless, skinless chicken breasts
1/4 tsp salt
1/8 tsp pepper
4 fresh sage leaves
4 thin slices prosciutto
1 Tbsp avocado oil
1/4 cup organic chicken bone broth or chicken broth
2 Tbsp fresh lemon juice
1 Tbsp water
1/2 tsp arrowroot
2 tsp ghee
Directions:
Sprinkle chicken with salt and pepper.
Place 2 sage leaves on each chicken breast.
Wrap chicken breast with prosciutto, securing sage
in place.
Heat oil in a large skillet over medium heat. Place in
chicken and cook 5 minutes per side or until fully
cooked through.
Remove from pan and serve.
Chicken Saltimbocca
Serves 2

1/2 cups cooked quinoa
1 egg
1 tsp dried oregano
1 tsp baking powder
1/4 tsp fine sea salt
Toppings of your choosing
Directions:
Preheat oven to 400F and line a baking sheet with
parchment paper.
In a medium bowl, combine the quinoa, egg,
oregano, baking powder, and salt.
Scoop the quinoa into two equal-size mounds on
the baking sheet and use the back of a large spoon
to spread out each crust into an 8-inch circle,
about 1/4 inch thick.
Bake in the oven for 25 minutes, or until firm in the
center and golden color.
Add your favorite toppings and marinara sauce and
bake for an additional 10 to 15 minutes.
Note: This pizza is best served right out of the over
as the crust will turn soggy by the next day.
Quinoa Pizza Crust
Makes two 8 inch pizzas

Taco Bowls
Directions:
Cook the beef, onion, bell peppers, and zucchini in a skillet
over medium heat, stirring until beef is browned and
crumbly.
Drain and return to skillet.
Stir in tomatoes and cumin. Add in salt and pepper to
taste.
Bring to a boil, reduce heat, and simmer 10 minutes or until
thickened.
Line bowls with lettuce leaves. Top with beef mixture,
avocado, radishes, and cilantro.
Serves 2
3/4 lb ground beef
1/2 onion, chopped
1 small red bell pepper, chopped
1 small yellow pepper, chopped
1 small zucchini, chopped
1 (10 oz) can diced tomatoes and green chiles
2 tsp ground cumin
1 head Boston lettuce, separated into leaves
1 small avocado, pitted and sliced
1/2 cup sliced radishes
2 Tbsp chopped fresh cilantro

Mustard-Roasted Pork Tenderloin with Parsnips and Carrots
Directions:
Preheat oven to 450F
Sprinkle port with 1/8 tsp salt and pepper.
heat 1 Tbsp oil in a large nonstick skillet and over medium high
heat brown pork on all sides, about 6 minutes.
Place pork in small roasting pan.
Toss vegetables in remaining oil and salt and pepper and place
around pork in pan.
Stir mustard, garlic, and rosemary together and brush over pork
Bake 18-20 minutes or until pork reaches 145F and
vegetables are tender.
Let pork rest 10 minutes before slicing and serving.
Serves 2
3/4 lb pork tenderloin
1/4 tsp salt
1/4 tsp pepper
2 Tbsp avocado oil
1/2 lb carrots, cut into 2" pieces
1/2 lb parsnips, cut into 2" pieces
1 1/2 Tbsp grainy Dijon mustard
1/2 tbsp chopped fresh rosemary

Shepherd's Pie
Directions:
Preheat oven to 400F. Cook beef, pork, onion, mushrooms, and garlic
in a skillet over medium heat until meat is browned and crumbly.
Gradually stir in spinach until wilted. Drain and return to skillet.
Add broth, tomato paste, vinegar, thyme, rosemary, and salt. Bring to
a boil, reduce heat, and simmer 10 minutes or until thickened.
Meanwhile, bring potatoes to a boil and cook over medium high heat
until tender. Drain and return to pan. Mash with a potato masher to
get desired consistency. Season with salt and pepper to taste.
Spoon beef mixture into a lightly greased 1 1/2 quart baking dish.
Spread potatoes over top.
Bake 15 minutes or until hot and bubbly.
Serves 2
1/2 lb grass-fed ground beef
1/4 lb ground pork
1/2 cup chopped onion
1 (8 oz) package whole mushrooms, quartered
1 (6 oz) package organic spinach
1/2 cup organic beef broth
2 Tbsp tomato paste
1 tsp balsamic vinegar
1 tsp dried thyme
1/2 tsp dried rosemary
1/2 tsp salt
2 sweet potatoes, peeled and cubed

Buffalo Chicken Casserole
1 medium spaghetti squash (about 2½ pounds)
4 Tbsp butter, ghee or coconut oil, divided
1 medium carrot, diced
2 stalks celery, diced
½ medium yellow onion, minced
1 small red bell pepper, diced
1 lb ground chicken
1 tsp garlic powder
1 tsp fine sea salt
¼ tsp black pepper
1 cup hot sauce
¼ cup Mayo, preferably homemade
3 large eggs, whisked
Chopped scallions for garnish
Sliced avocados for garnish
Directions:
Preheat oven to 400 degrees.
Cut the spaghetti squash in half lengthwise. Place the squash cut side down on a baking sheet and bake for 30-35 minutes or until
the skin gives when you press your finger to it. Remove the squash from the oven and reduce the temperature to 350 degrees.
Grease a Dutch oven or 8-inch square glass dish with 2 tablespoons of the butter.
Let the squash cool for 5 minutes, remove the seeds and then use a fork the remove the threads and place them into the greased
baking dish.
In a large sauté pan over medium heat, melt the remaining 2 tablespoons of butter. - Add the garlic, carrot, celery, onion and bell
pepper and cook for about 10 minutes until the onion is translucent.
Add ground chicken, garlic powder, salt and pepper and cook, using a spatula to break up the chicken into small pieces, until
chicken is no longer pink, (8 minutes).
Remove the pan from the heat, then, add hot sauce and mayo and mix to combine.
Add the chicken mixture to the baking dish and mix well with the spaghetti squash threads. Add the whisked eggs and mix everything
together until you can no longer see the eggs.
Bake for 1 hour or until the top forms a slight crust that doesn't give when you press it in the middle. Let rest for 5 minutes before
serving. Garnish with chopped scallion and avocado slices.
[Credit: CaveGirlintheCity.com]
Serves 4 to 6

Rosemary Pork with Applesauce
1 lb pork loin, sliced (Cut it yourself or get
cutlets from the grocery store.)
1 large sprig of fresh rosemary
1/2 cup unsweetened applesauce
Salt, pepper, and garlic powder to taste
Olive oil and grass-fed butter for frying
Directions:
Heat a large pan with olive oil and butter.
Season one side of the pork cutlets with salt, pepper, and garlic powder.
Place the pork into the pan with the seasoned side down.
Season the other side, flip them when the meat starts cooking around the
edges and the underside is browned (about 3-5 minutes depending on the
thickness of the cutlets).
Pour applesauce over the pork. Add rosemary. Let other side cook through
(another 3-5 minutes).
Garnish with rosemary and serve with extra applesauce.
[Credit: FreckledItalian.com]
Serves 2 to 3

1/2 cup soy sauce
1/3 cup olive oil
1/4 cup Worcestershire sauce
1 tsp minced garlic
2 Tbsp dried basil
1 Tbsp dried parsley
1 tsp black pepper
1 1/2 lbs. flat iron or top sirloin steak, cut in 1-inch pieces
Directions:
Place all ingredients, except steak, in a large plastic
Ziploc baggie. Mix to combine.
Place steak pieces in the bag, and seal. Shake gently to
coat steak entirely in marinade.
Place bag in refrigerator to marinate for at least 3 hours
(up to 24).
Heat a large skillet over medium-high heat until it’s very
hot! Using a slotted spoon, remove steak from the
marinade and place on the pan. Discard marinade.
Cook steak according to your desired temperature. For
medium, about 3 minutes per side.
Serve warm and enjoy!
Steak Bites
Serves 4

1 lb sea bass (cleaned and descaled)
3 garlic cloves, minced or crushed
1 Tbsp extra virgin olive oil
1 Tbsp Italian seasoning
2 tsp fresh coarse ground black pepper
1 tsp salt
2 Lemon wedges
1⁄3 cup white wine (optional)
Directions:
Preheat oven to 450F°.
In a small bowl, combine garlic, olive oil, salt, and black pepper.
Place fish in a shallow glass or ceramic baking dish.
Brush fish with oil mixture. (Optional) Pour wine over fish.
Bake fish for 15 minutes, then sprinkle with Italian seasoning.
Continue to bake for 5 more minutes (or until the fish flakes easily).
Drizzle remaining pan juices over sea bass and garnish with lemon
wedges
Simple Baked Sea Bass
Serves 4

3 Tbsp avocado or olive oil, separated
1 lb peeled/deveined shrimp
4 medium zucchinis, spiralized or
chopped
¼ cup coconut cream
1 medium diced onion
3 garlic cloves, minced
1 14-ounce can crushed tomatoes (fire-
roasted if you can find it)
¼ cup vodka (optional)
3-4 cups washed baby spinach.
⅓ cup chopped flat leaf parsley
Optional: ½ cup crumbled goat cheese
Directions:
In a large skillet over medium heat, heat the oil. Add the shrimp and cook for 1-2
minutes on each side, until done. Remove from the pan and place on a covered plate to
remain warm.
Add the onion to the pan and cook for 3-4 minutes, until they start to soften. Add the
garlic and red pepper flakes and continue to cook for 1-2 more minutes. Pour in the
tomatoes and vodka and lower the heat slightly and let cook until the sauce thickens,
about 10 minutes. Pour in the coconut cream and continue to cook for 5 minutes. Taste
and add salt/pepper as necessary.
In another skillet, heat 1 tbsp oil and cook the zucchini until it’s done. The zoodles should
take 3 to 5 minutes while chopped zucchini will take a bit longer. Stir in the spinach and
cook till it’s wilted.
Toss the cooked zucchini/spinach into the sauce along with the parsley, and add in the
shrimp and optional goat cheese.
Season to taste.
Shrimp & Zoodles in Spicy Vodka Sauce
Serves 4

Directions:
Heat coconut oil in skillet over medium- high (if it's smoking- it's too hot!)
Place fish in skillet skin side down (make sure skin does not stick to the bottom)
Press down on fish with metal spatula and cook 3-4 minutes to create even, crisp browning.
(don’t move your spatula)
If you can shake the pan and the fillet moves, flip fish over carefully.
Cook to your liking (3-5 more minutes depending on thickness)
Remove from pan and place skin side up, covered in foil
Meanwhile, add garlic the skillet and cook for about a minute until browned
Add spinach, turn off heat and cover 1 -2 minutes
Plate spinach side by side with the fillets, garnished with micro greens
and lemon wedges
1 lb wild steelhead trout, skin on,
cut into two even pieces
(cleaned and dried)
2 Tbsp coconut oil
2 cloves smashed
4 cups spinach, washed
1 lemon cut into wedges
Handful of microgreens, for
garnish
Pan Seared Trout with Sautéed Greens
Serves 2

3 or 4 chicken breasts
2 Tbsp olive oil
4 or 5 small tomatoes, chopped
1 clove garlic, minced
½ small red onion, chopped
1 tsp balsamic vinegar
⅛ tsp sea salt
Handful basil, chopped
Directions:
Preheat oven to 400 degrees F. Rub chicken breasts with 1 Tbsp.
olive oil, and season with salt and pepper. Bake for about 10
minutes. Flip, and cook for another 15 or until the juices run clear.
In the meantime, combine chopped tomatoes, garlic, onion, olive
oil, balsamic vinegar, sea salt and basil in a bowl. Place bowl in
refrigerator until chicken is ready. Spoon over chicken and enjoy!
Bruschetta Chicken
Serves 4

2 Tbsp avocado oil
4 chicken breasts
2 cups cubed sweet potatoes
1 red onion, sliced thin
Juice of 1 large lemon
2 Tbsp rosemary
1 tsp each marjoram and thyme
6 minced garlic cloves
½ cup goji berries
1 large lemon, sliced
Directions:
Preheat the oven to 400 degrees.
In a small bowl, mix the lemon, rosemary, thyme, marjoram
and minced garlic.
Heat the oil in a large cast-iron skillet over medium-high
heat. Season the chicken breasts with salt and pepper and
then place in skillet, along with the sweet potato cubes and
onion slices. Cook until the chicken breast is brown, about 5
minutes.
Flip chicken over, stir in the goji berries and pour the lemon
mixture over the skillet contents. Top with the lemon slices
and bake for 30 minutes, or until the chicken is cooked
through. Serve and enjoy!
Baked Rosemary- Lemon Chicken Breasts
Serves 4

Lemony Haddock with
Olives & Tomatoes
1 lb haddock fillets
2 Tbsp high quality olive oil
Juice of 1 lemon
1 Tbsp lemon zest
1 clove minced garlic
Dash of Sea salt
1 cup green olives (avoid jarred
olives if possible)
4 plum tomatoes, seeded and
quartered
Directions:
Pat the haddock dry and place in
a baking dish that’s been prepared
with a light coat of oil.
In a small bowl, combine olive oil,
lemon juice, lemon zest, garlic and
sea salt. Drizzle over the fish.
Arrange tomato and olives around
the fish. Place the dish in the oven
and bake for 15-20 minutes. Check
fish for doneness – it should easily
flake.
Serves 3 - 4

1 lb. grass-fed ground beef (mine was 85% lean)
1 medium yellow onion, chopped
1 package (9 oz) of shredded Brussels sprouts (or
shred about 3½ cups of whole sprouts)
1 organic apple, peeled
2 Tbsp lemon juice
Sea salt
Pepper
Directions:
Heat oil in a large skillet on medium heat. Add the onion and saute
until it starts to caramelize, about 4 to 5 minutes. Add ground beef,
breaking it up as it cooks for about 4-5 minutes. Add the brussels
sprouts and continue cooking until the beef is cooked through.
Add the chopped apple to pan and saute for 2-3 minutes, and then
stir in the lemon juice. Cook for another minute or so before
seasoning to taste with salt and pepper
Beef & Brussels Sprouts
Serves 4

Salmon Cakes
1 can (14.5 oz) of wild-caught salmon, drained
1 cup cooked mashed sweet potato or canned pumpkin
1 egg
½ cup gluten-free rolled oats (adjust amount depending
on how “wet” your ingredients are)
2 tsp dried dill
1 tsp sriracha sauce
1 tsp sea salt
Freshly ground black pepper to taste
Directions:
Preheat oven to 425 degrees and line a baking
sheet with parchment paper.
In a medium-sized bowl, place the salmon and
break it into pieces.
Add all the ingredients and mix together until
well combined.
Form into 8 equal-sized patties and place on
the parchment-lined sheet.
Bake for 20 minutes.
Serve with your favorite tartar
sauce/homemade mayo

6 cups spiralized veggies: zucchini,
butternut squash, carrots … your
choice!
2 Tbsp avocado or olive oil
Sea salt and freshly ground black
pepper
3 Tbsp grass-fed butter, cut into cubes
2 oz sliced prosciutto
5 sage leaves
½ cup crumbled goat cheese
Directions:
Preheat the oven to 400 degrees. Spiralize your veggies and place on a
parchment-lined baking sheet. Toss with the oil, salt and pepper. Roast in the oven
until they are tender but not mushy, 10 to 15 minutes.
While they’re roasting, melt 1 tbsp of the butter in a large skillet over medium heat.
Add the proscuitto and cook about 2 minutes each side, until they slightly curled.
Remove from the heat and place on a paper-towel-lined plate.
Add 2 tbsp butter to the skillet and, when melted, saute the sage leaves about 4
minutes.
Remove the skillet from the heat, and crumble the cooled prosciutto. Add the
zoodles to the skillet, tossing to combine everything, and stir in the goat cheese
and crumbled prosciutto. Remove to a serving platter and enjoy!
Zoodles with Sage and Prosciutto
Serves 3 to4

One-Pan Chicken Fajitas
1 Tbsp chili powder
Sea salt and freshly ground black pepper
3 large yellow and red bell peppers, sliced
and seeded
1 large yellow onion, sliced
2 tbsp avocado oil
1 1/2 pounds boneless, skinless chicken
breast, cut into tender-sized slices
1 lime, juiced
Your choice of toppings: salsa, avocado,
goat cheese, pepitas, etc
Directions:
Line a baking sheet with foil, and preheat the broiler to high.
Mix the chili powder, 1 tsp salt and 1 tsp pepper in a small bowl.
In a larger bowl, toss the peppers and onions with 1 tbsp of oil and
place on the baking sheet. Season with half of the chili powder
mixture. Broil for about 10 minutes, until they are soft and starting to
char.
Toss the chicken with the remaining spice mixture and 1 tbsp oil. Add
to the baking sheet with the charred veggies, and broil for 5-8
minutes, until the chicken is cooked through and beginning to brown.
Drizzle with the lime juice and add salt/pepper to taste.
Remove the oven and put on a serving platter, with your choice of
toppings.
Serves 6

For the Spice Rub:
1 tsp whole cumin seed
1 tsp whole fennel seed
1 tsp whole coriander
1 tsp dried thyme
1 Tbsp chili powder
1 Tbsp onion powder
1 Tbsp paprika
1 tsp garlic powder
For the Tenderloin:
1 ¼-pound pork tenderloin
1 clove minced garlic
Directions:
Make the spice rub: Put the cumin seed, fennel seed, and coriander in food grinder
and pulse until they are finely ground. Place in a small mason jar with the other spices,
cover, and shake until mixed well. If you don’t have a mason jar, place all the spices in
a bowl and stir to combine.
With dry hands to avoid sticking, sprinkle the rub over the tenderloin, pressing it into
the meat so it adheres.
Heat the oil in a large skillet over medium-high heat. Saute the garlic in the oil about
30 seconds before placing the tenderloin in the pan. Sear each side, cooking for
about 10 minutes. Transfer to a roasting pan and place in the oven for 20 minutes,
until done.
Remove from the oven and let rest, covered in foil, for 5 minutes before slicing.
Pork Tenderloin with Spice Rub

1 lb large shrimp tail on and deveined
2 Tbsp olive oil
2 cloves of garlic, chopped
1 tsp cumin
1/4 tsp crushed red chili flakes (optional)
Sea salt & pepper to taste
1 lime, juiced
Fresh cilantro
Directions:
Heat olive oil in a non-stick skillet over medium.
Add garlic and cook for a 2-3 minutes.
Season shrimp with salt, pepper, cumin
and red pepper flakes.
Cook shrimp for about 2-3 minutes per side
until cooked through. Don't crowd shrimp in pan.
Toss with fresh cilantro
Squeeze lime juice over the top and serve.
Enjoy!
Note: This recipe is fantastic with guacamole!
Spicy Shrimp
Serves 4

4 chicken thighs
1 1/2 Tbsp honey
1 Tbsp oyster sauce or soy sauce
1/4 tsp turmeric powder
Pinch of cayenne pepper
Pinch of salt
1 Tbsp oil
Directions:
Add the garlic, honey, oyster sauce,
turmeric powder, cayenne pepper and
salt to the chicken, stir to combine well.
Heat up a skillet (cast-iron preferred) on
medium heat and add the oil. Transfer the
chicken to the skillet and cook on both
sides, until they turn golden brown, crispy
on the bottom and nicely glazed and
browned on the skin side. Dish out and
serve immediately.
Note: You may also bake or grill this
recipe. If baking, bake it at 400F for 20
minutes are until the chicken is slightly
charred.
Turmeric and Honey Glazed Chicken
Serves 4

4 boneless skinless chicken breast halves (6 oz
each)
1 cup crumbled feta cheese
1/3 cup chopped oil-packed sun-dried tomatoes
2 tablespoons olive oil from sun-dried tomatoes,
divided
2 tablespoons finely chopped pitted kalamata
olives
1 tsp minced garlic
1 tsp chopped parsley
1 tsp chopped basil
1/2 tsp dried oregano
Directions:
Preheat oven to 375°. In a small bowl, mix
cheese, sun-dried tomatoes, olives, garlic,
parsley, basil, and oregano to created the inside
stuffing. Pound chicken breasts with a meat
mallet to 1/4-in. thickness. Brush with 1
tablespoon oil. Top with stuffing mixture. Roll up
chicken from a short side; secure with a
toothpick.
Place in a greased 11x7-in. baking dish, seam
side down; brush with remaining oil. Bake,
uncovered, 30-35 minutes or until until a
thermometer reads 165°.
Discard toothpicks before serving!
Mediterranean Stuffed Chicken
Breasts
Serves 4

slow cooker meals

Chicken Burrito Bowls
Chicken Taco Soup
Minestrone Soup
Hawaiian Pulled Pork
Kale & Chicken Soup
Turkey Meatballs
Honey Lime Ginger Pork
White Chicken Chili
Mozzarella Chicken with Spaghetti Squash
Pork Carnitas
Thai Coconut Chicken Soup
Baby Back Ribs
Rotisserie Chicken
Spicy Crockpot Shredded Chicken

Cooking is done when the rice is tender — if the rice is
done while there is still liquid left in the slow cooker,
remove the lid and cook on high to let the liquid
evaporate.
Use 2 forks to shred the chicken into bite-sized pieces.
You can do this either in the slow cooker itself and
then mix it into the rice, or you can transfer the chicken
to a cutting board if you prefer to keep it separate.
Taste the burrito mix and stir in more salt or other
seasonings to taste.
Serve burrito bowls with a selection of toppings.
Recipe Notes:
Cooking the rice separately: If you won't be home to
add the rice to the slow cooker, you can skip this step
and cook it separately on the stovetop or rice cooker
just before serving. To modify the recipe, combine the
chicken, diced tomatoes, 1/2 cup of stock, and spices
in the slow cooker and cook for 6 to 8 hours on low.
Add the black beans and corn, and cook for another
1/2 hour, or until warmed through, while you're cooking
the rice (omit the remaining chicken stock).
Vegetarian burrito bowls: Combine the diced
tomatoes, 1 cup of vegetable stock, spices, rice, black
beans, and corn in a slow cooker. Cook on low for 3 to
4 hours, until the rice is tender and has absorbed all
the liquid. Stir once or twice toward the end of
cooking to make sure the rice is cooking evenly.
1 to 1.5 lbs boneless skinless chicken breasts
1 (14.5 oz) can diced tomatoes
1 cup chicken broth, divided, plus more if needed
2 tsp chili powder
2 tsp salt & pepper
1 tsp ground cumin
1 cup brown rice
2 (15 oz) cans black beans, drained and rinsed
1 cup frozen corn kernels
Optional toppings: Shredded cheese, chopped
cilantro, diced avocado, salsa, hot sauce, diced
green onions, shredded lettuce, chopped fresh
tomatoes
Chicken Burrito Bowls
Serves 6 to 8
Directions:
Combine the chicken breasts, diced tomatoes and
their juices, 1/2 cup of chicken broth, chili powder,
salt, and cumin in the bowl of a 2 1/2- to 3 1/2-quart
slow cooker. Make sure the chicken is covered, and
add additional broth if needed. Cover with the lid and
cook on low for 3 to 4 hours.
Uncover and add the rice, beans, corn, and remaining
1/2 cup chicken broth. Cover and continue cooking on
low for another 3 to 4 hours. Check the rice
periodically in the last hour of cooking, stirring once or
twice to make sure the rice cooks evenly and adding
more chicken broth if the mixture seems dry.

Chicken Taco Soup
Chopped Veggies: white onion, zucchini, bell pepper, &
butternut squash
1 (16 oz) can chili beans
1 (15 oz) can black beans, drained and rinsed
1 (15 oz) can whole kernel corn, drained
1 (8 oz) can tomato sauce
2 (14.5 oz) cans diced tomatoes with green chiles,
undrained
1 (1.25 oz) package organic taco seasoning
3 whole skinless, boneless, chicken breasts, thawed or
frozen
Toppings: shredded cheese, green onion, sliced avocado
Directions:
Stir chopped veggies, beans, corn, tomato sauce,
diced tomatoes, and taco seasoning into a slow
cooker. Lay the chicken breast on top of the mixture,
pressing down slightly so that it gets covered by other
ingredients. Set slow cooker to low heat, cover, and
cook for 3-4 hours on low if your chicken is thawed.
May take 4-5 hours on low if your chicken is frozen.
Remove chicken breasts from the soup and shred.
Stir the shredded chicken back into the soup. You can
add some water if you like it a little thinner.
Top with shredded cheese, green onion, and avocado.
ProTip: Use any veggies you like or any veggies you
have on hand. The more the better! We spiralized the
butternut squash- it made the dish!
*Adapted from The Girl Who Ate Everything
Serves 6 to 8

Minestrone Soup
2 cans (14.5 oz) diced tomatoes
2 tbsp tomato paste
1/4 cup sun-dried tomato or traditional pesto
1 parmesan rind
4 cups vegetable stock
2 cups water
1 cup carrots, diced
1 1/4 cup celery, diced
1 white onion, diced
4-5 cloves garlic, minced
1 tsp dried oregano
1 sprig rosemary (or 1/2 tsp dried)
2 bay leaves
salt and pepper to taste
1 can (15 oz) red kidney beans, drained and rinsed
1 can (15 oz) great northern beans, drained and rinsed
1 1/2 cups zucchini, diced
1 1/2 cups tubular (ditalini) whole wheat pasta
1 cup frozen green beans, thawed
2 1/2 cups baby spinach, chopped
Finely shredded Parmesan cheese, for serving (or Romano)
Directions:
Add the diced tomatoes, tomato paste, pesto,
parmesan rind, vegetable stock, water, carrots, celery,
onions, garlic, oregano, rosemary, and bay leaves to a
slow cooker. Season with salt and pepper to taste.
Cook on low heat 6-8 hours or high 3-4 hours.
Add in red kidney beans, great northern beans,
zucchini, and pasta. Cook on high heat for an
additional 20 to 25 minutes until pasta is tender. Stir in
the green beans and spinach. Cook for an additional 5
minutes until heated through. Serve warm, topped with
parmesan cheese. Enjoy!
Serves 6 to 8

Hawaiian Pulled Pork
3 lbs pork loin
2 cups chopped pineapple
1/2 tsp dried ginger
Baked sweet potatoes
Directions:
Put the pork into your crock pot,
then add the pineapple on top.
Add ginger. Cook on low for 4 to
6 hours.
Shred with forks or a hand mixer
before serving. Serve with baked
sweet potato and a green salad.
Serves 6 to 8

Kale & Chicken Soup
1 tbsp olive oil
5 carrots, diced
1 whole medium onion, diced
6 boneless chicken breasts, diced
4 to 5 medium tomatoes, chopped
4 cups low-sodium chicken broth
1 to 2 bunches kale
1 tsp red pepper flakes
2 tsp dried oregano
Directions:
Heat 1 tbsp olive oil over medium-high
heat. Sauté carrots, garlic, and onion for a
few minutes or until onions become
translucent.
Add diced chicken to the pan, browning for
about 6 minutes. Transfer into your crock
pot.
Top with tomatoes and chicken broth. Add
kale (it will wilt a lot). Top with pepper
flakes and oregano.
Cook on low for 4 to 5 hours.
Mix well before serving, and be prepared
for amazing deliciousness.
Serves 6 to 8

1 large egg
1 lb 92-93% lean ground turkey
2/3 cup Panko breadcrumbs
3 tbsp olive oil
1/4 cup grated parmesan cheese
2 tsp dried oregano
2 tsp dried basil
3/4 tsp salt
1/2 tsp pepper
1 large sweet onion, sliced
2 28 oz cans crushed tomatoes
Optional for serving: chopped fresh basil and prepared
spaghetti squash
Directions:
Beat the egg in a large mixing bowl. Add the
ground turkey, breadcrumbs, 2 tbsp of olive oil,
parmesan, garlic, oregano, basil, salt, and
pepper. Mix everything just enough that the
ingredients are combined - avoid over-mixing.
Roll into desired-size balls. Place all rolled
meatballs on a large baking sheet.
Place onion slices in the bottom of the crockpot,
topped with 1 can of crushed tomatoes.
Coat a large skillet with the remaining 1 tbsp of
olive oil and bring to medium-high heat. Lightly
brown the meatballs (only 6 to 8 meatballs at a
time) for about 1 minute on each side. Do not skip
this step – this adds a lot of flavor and will help
your balls hold together. Layer the meatballs into
the crockpot as you're browning each batch.
Once all browned meatballs have been added to
the crockpot, pour remaining can of tomatoes on
top.
Cover and cook on low for 6 to 6.5 hours. Serve
with spaghetti squash and top with chopped
fresh basil. Store leftovers covered tightly in the
refrigerator for up to 1 week.
Turkey Meatballs
Serves 4 to 6

1 tbsp olive oil
2.5 lbs pork loin
Pinch of salt and pepper
Honey lime ginger marinade:
1/2 cup honey
1/4 cup soy sauce
1 tbsp Worcestershire sauce
Juice of one lime
2 garlic cloves, minced
1/2 tsp ground ginger or 1 tbsp fresh ginger
2 tbsp cornstarch
Optional: lime wedges, chopped fresh cilantro,
roasted cauliflower
Directions:
In a large skillet, heat the oil over medium-high
heat. Salt and pepper the pork and lay it in the hot
oil. Let the pork sear until the outside edge starts to
blacken. Place the pork into the bottom of a slow
cooker.
In a small bowl, make the marinade by whisking
together the honey, soy sauce, Worcestershire
sauce, lime juice, garlic, and ginger. Pour the
marinade over the pork. Let cook 6 to 8 hours on low
or 4 to 6 hours on high (or until thermometer reads
160 degrees).
Once the pork is finished, lay onto a platter and
pour the juices into a medium saucepan. Heat the
juices over medium-high heat and whisk in the
cornstarch. Cook for a few minutes until it starts to
thicken. Pour over the pork and garnish with
optional lime wedges and chopped fresh cilantro.
Serve with roasted cauliflower. Enjoy!
Honey Lime Ginger Pork
Serves 6 to 8

1 ½ lb boneless, skinless chicken breasts or thighs
1 medium onion, diced
1 medium bell pepper, any color; diced
1 small jalapeno, seeds removed and finely diced
6 cloves garlic minced
2 ½ tsp ground cumin (add more to taste)
1 tsp dried oregano
2 tsp chili powder (add more to taste)
1 tsp sea salt
¼ tsp black pepper
2 cups organic chicken broth (or homemade bone broth)
1 14 oz can white kidney beans
1 14 oz can full-fat coconut milk
Juice of ½ lime
½ cup fresh cilantro, chopped
Optional: Fresh cilantro and lime wedges for garnish
Directions:
Add onion, peppers, garlic, and spices (cumin
through black pepper) to the bottom of a slow
cooker. Arrange chicken on top of vegetables in a
single layer.
Add broth and place lid on slow cooker.
Set heat to LOW and cook 7-8 hours or until
chicken is done and vegetables are tender.
Remove chicken from slow cooker and shred with
two forks. Return chicken to slow cooker.
Turn heat to HIGH. Add drained kidney beans and
whole can of coconut milk, stir and replace lid.
Continue heating an additional 10-15 minutes or
until soup is heated through.
Stir in lime juice and cilantro. Taste and adjust
seasonings as desired.
Serve in bowls garnished with chopped cilantro
and lime wedges, if desired
White Chicken Chili
Serves 5

1 onion, thinly sliced
1 lb boneless skinless chicken breasts
1 tbsp olive oil
Pinch of salt and black pepper
1 can (28 oz) crushed tomatoes
2 cloves of garlic, crushed
8 fresh basil leaves, diced or 2 tbsp dried basil
1/4 cup balsamic vinegar
1 spaghetti squash
4 oz part-skim mozzarella cheese
Optional: crushed red pepper flakes
Directions:
Put the sliced onions at the bottom of the slow cooker
and then put the chicken breasts on top. Add the
olive oil and season with the salt and pepper. Add the
tomatoes, garlic, and basil, then pour the balsamic
vinegar on top.
Cut the squash in half, remove the seeds, and place
on top of the crockpot contents. Cook on low for 6 to
8 hours.
Once fully cooked, remove and shred squash.
In the crockpot, place sliced mozzarella on each
serving and cover for 5 to 10 minutes until melted.
Serve the chicken with 1 cup of squash. For a little kick,
sprinkle with crushed red pepper flakes.
Mozzarella Chicken with Spaghetti Squash
Serves 4

1 1/2 cups Greek yogurt
1 tsp ground cumin
1/2 tsp sea salt
1 tsp lime juice
1/4 cup milk
Combine the sauce ingredients in a bowl and set
aside.
Carnitas Sauce:
Directions:
Add the drained beans with 1/2 of a cup of water to a pot
on the stove over medium heat. Cook until heated through.
Gently mash with a fork until they reach your desired
consistency.
Lightly brush your corn tortillas with olive oil and place on a
foil-lined baking sheet. Crisp in the oven at 350 degrees for
8 to 10 minutes or until they reach your desired crispiness.
To assemble, take your corn tortilla and add your fixings to
make yourself a pretty sweet carnita! Add a dollop of
the sauce on top and enjoy!
Carnitas:
1 can (14 oz) black or pinto beans, drained and rinsed
1/2 cup water
1 package corn tortillas (small size, 2-3 per serving)
1 Tbsp olive oil
Romaine lettuce
Diced tomatoes
Diced avocado
Shredded cheddar cheese
Optional: Cilantro, diced red onion, green chilis, salsa
3 lbs pork loin
1 bay leaf
1 1/2 cup water
To make rub, combine:
2 Tbsp chili powder
2 tsp cumin
1 tsp coriander
1/2 tsp cloves
1 tsp onion powder
1 tsp garlic powder
1 tsp sea salt
1 tsp oregano
Pork Carnitas
Serves 8
Directions:
Mix all spices except the bay leaf in a
bowl. Rub down the entire pork loin
with the spices and place in your slow
cooker.
Add the bay leaf and water. Cook on
low for 6 to 8 hours. Keep an eye on
the pork because if all the water
absorbs, it may dry out. If you have to
add more liquid, please do. Your pork
should pull apart easily so you can
shred it.
Once it is shreddable, take it from the
crock pot, shred it, and then place it
back into the crockpot. Stir the meat to
coat with the juices.

1 cup diagonally sliced carrots
1 large onion, chopped
1 medium red bell pepper, cut into strips
4 cloves garlic, finely chopped
2 tbsp grated ginger root
2 tbsp fish sauce (optional)
2 tbsp red curry paste
1 tbsp olive oil
1.5 lb boneless skinless chicken thighs
2 cups chicken broth
1 can (14 oz) coconut milk (not cream of coconut)
3 cups sliced fresh mushrooms
¼ cup chopped fresh basil leaves
2 tbsp fresh lime juice
Directions:
In your slow cooker, mix carrots, onion, bell
pepper, garlic, ginger root, fish sauce, and curry
paste. In a 12-inch skillet, heat oil over medium-
high heat. Cook chicken in oil for 6 minutes,
turning once, until browned on both sides. Place
chicken over vegetables in slow cooker. Pour
broth over the chicken. (Make sure the chicken is
covered in broth – add more broth if you need to.)
Cover and cook on low heat for 5 hours or until
chicken is tender. Remove chicken from slow
cooker and shred using 2 forks. Return chicken to
slow cooker. Stir in coconut milk, mushrooms, and
basil. Cover and cook 30 minutes longer, or until
mushrooms are tender. Stir in lime juice before
serving.
*Adapted from Betty Crocker Cookbook
Thai Coconut Chicken Soup
Serves 8

8 oz can tomato paste, no sugar added
1 tbsp garlic powder
1 tbsp onion powder
1 tbsp dried mustard powder
1/2 tsp ground black pepper
1 tbsp honey
1/2 cup apple cider vinegar
1/2 cup water
Salt to taste
2 1/2 lbs baby back ribs
Directions:
In a medium mixing bowl, combine the tomato paste,
garlic powder, onion powder, mustard powder,
pepper, honey, vinegar, water, and salt. Mix well to
combine.
(You can adjust the consistency of the sauce by
adding a bit more water, but keep in mind that it will
become more fluid in the slow cooker. Err on the side
of caution and keep the sauce on the thicker side. This
will help it adhere to the ribs better, too.)
Place the ribs in your slow cooker with the fleshy side
towards the wall of the crock. Spoon the sauce over
the ribs, being sure to smear a little on the underside,
as well.
Cook on low for 4 to 6 hours. When finished, the meat
will easily slide off the bone, leaving it almost
completely clean.
Transfer to a plate and ladle some of the sauce from
the bottom of the crockpot over the ribs.
*Adapted from The GraciousPantry.com
Baby Back Ribs
Serves 4-6

Rotisserie Chicken
1 tbsp coconut oil
1 tbsp chili powder
1 tbsp smoked paprika
1 tsp dried thyme
1 tsp marjoram
Whole chicken (neck and giblets removed)
Kosher or Himalayan sea salt, to taste
Freshly ground black paper, to taste
Directions:
Grease the inside of a large slow cooker with
coconut oil. Make a few small balls of aluminum
foil and place them in the bottom of the slow
cooker to make a rack for the chicken.
In a bowl, mix together the spices. Using paper
towels, pat the chicken dry and then season it with
salt, pepper, and the spice mixture. (You can cross
or tie together the legs if you want, but it is not
necessary.)
Place the chicken in the slow cooker, breast side
up. Cook on high for 2½ to 3½ hours. You’ll know
it’s done when the juices run clear and a
thermometer inserted into the thigh reaches 165
degrees.
Take the chicken out of the slow cooker. If you
prefer crispier skin, you can broil the chicken in the
oven for 4 to 5 minutes.
Let the chicken rest 5-10 minutes before carving.
Serves 4-6

1.5 to 2 lbs boneless skinless chicken breasts
3 tbsp avocado oil
2 tbsp chicken broth
1 tbsp apple cider vinegar
Spice Mix:
2 tbsp chili powder
1.5 tbsp onion powder
1.5 tsp garlic powder
1 tsp dill
1 tsp pepper
½ tsp red pepper flakes
½ tsp paprika
Salt, to taste
Directions:
Add all ingredients to a slow cooker for 4 to
6 hours or until done and very tender.
Remove chicken from slow cooker and, using
two forks, shred. Return meat to crockpot to
combine with remaining spice mixture.
Use in your favorite recipe – it’s perfect to
top salads, as a stuffing for sweet potatoes,
and in tacos. Yum!
Spicy Crockpot Shredded Chicken
(perfect for tacos)
Serves 4-6

Snacks

Bacon Deviled Eggs
Strawberry Lemonade Gummy Snacks

Perfect Kale Chips

Sea Salt & Vinegar Zucchini Chips

Artichoke & Kale Dip

Rainbow Boats

Easy Prosciutto & Cantaloupe

Baked Zucchini Chips

Trail Mix Granola

Baked Banana Chips

Pumpkin-Date Bars

Balsamic Chicken Wings

Directions:
Place the eggs in a bottom of a saucepot and cover with cold water.
Place the saucepan on the stove over high heat, and bring to a boil.
Once boiling, remove the pan and cover. Let sit for 14 minutes.
Drain the eggs and put them in a bowl with ice water to stop them from cooking.
Once they’re cooled, peel your eggs and cut them in half (long way), and carefully remove the yolks (put them in a mixing bowl).
Put the egg whites on a plate, set in a mixing bowl and set aside.
To your mixing bowl, add avocado, hot sauce, sea salt, and about 2/3 of your bacon. Mix well.
Carefully fill the eggs with your mixture.
Garnish with leftover bacon and sprinkle with paprika.
Enjoy!
Bacon Deviled Eggs
6 eggs
½ large avocado, diced
1-2 Tbsp red hot sauce
3 strips cooked crispy bacon, diced
1 tsp sea salt
Sprinkle of Paprika

Strawberry Lemonade
Gummy Snacks
¼ cup gelatin (preferably grass-fed)
1 cup of frozen strawberries (or any fruit you like)
Juice from 2-3 lemons, or about 3/4 of a cup
1 Tbsp of honey (more or less depending on your
taste preferences)
Directions:
Combine fruit and juice in a blender until it is thoroughly
blended.
Pour into a saucepan over medium-low heat and add the
gelatin and honey.
Heat and stir until the mixture thins out a bit and is mixed
well.
Pour the mixture into a small dish or, if you have them, little
candy molds.
Store in the refrigerator for at least an hour to firm up.
If you poured it into a dish, cut into squares and enjoy!
[Credit: FreckledItalian.com]

Directions:
Preheat oven to 300° F.
Place the kale leaves in a large bowl. Drizzle olive oil over the kale.
Gently toss kale in the olive oil until all of the leaves are coated.
Place the kale leaves on a baking sheet, spread evenly.
Lightly season the kale with sea salt and ground black pepper. You can
always add more later, so season sparingly.
Bake for 10 minutes, then rotate the baking sheet and bake for another 5
minutes, or until the kale is crispy.
Let cool for a few minutes, and enjoy!
Perfect Kale Chips
4 cups of raw kale, washed & dried, stems
removed, torn into bite-sized pieces
1/2 Tbsp of olive oil
1 tsp of Sea Salt
1 tsp of ground black pepper
Serves 2

1 zucchini, cut into thin, 1/8 inch slices (about 48 slices)
1 Tbsp malt vinegar
1.5 tsp olive oil
1/8 tsp sea salt
Directions:
Preheat oven to 200°F.
Carefully toss zucchini, vinegar, and oil in a medium
bowl, tossing to coat well. Let marinate for about 10
minutes.
Line 2 baking sheets with parchment paper, and place
zucchini slices in a single layer.
Season lightly with salt.
Bake at 200°F for 2 to 2.5 hours, or until chips are
crispy and lightly golden.
Flip chips after the first hour.
Remove from oven; cool completely.
Sea Salt & Vinegar Zucchini Chips
Serves 2

Directions:
Add the kale and olive oil to a skillet over medium-low heat.
Cook until kale is wilted and tender (5-6 minutes).
Transfer the kale to a cutting board and chop into bite-sized
pieces. Let cool.
While the kale is cooling, put avocado (not pit or peel) into a food
processor with the lemon juice, hemp seeds, garlic, sea salt, and
black pepper. Process for 2-3 minutes or until smooth.
In a bowl, combine the avocado mixture, kale, and artichoke
hearts and gently mix.
Transfer the dip to a serving dish and serve
immediately with sliced veggies
2 cups chopped curly kale
1/2 Tbsp olive oil
14 oz can whole artichoke hearts, drained, and cut
into quarters
2 small avocados
2 Tbsp fresh lemon juice
2 Tbsp shelled hemp seeds (i.e., hemp hearts)
1 garlic clove, minced
1/4 tsp sea salt
Freshly ground black pepper, to taste
Sliced Veggies of your choice to dip
Artichoke & Kale Dip

1 head romaine lettuce (organic if possible, separated into
individual leaves)
1/2 cup beet store bought hummus (no preservatives)
1 cup halved cherry tomatoes
1/2 cup alfalfa sprouts
1 cup shredded carrots
3/4 cup red cabbage, thinly sliced
1 ripe avocado, cubed
1 Tbsp hemp seeds
For the Sauce:
1/3 cup tahini
2 Tbsp lemon juice
1 Tbsp maple syrup
Pinch of sea salt
·Water to thin, if needed
Directions:
Prepare sauce by whisking tahini, lemon juice, maple syrup,
and salt in a small mixing bowl. Add water 1 tbsp. at a time,
until dressing thickness is to your liking. Taste and adjust
flavor as needed. Set aside.
Arrange lettuce “boats” on a platter, and begin filling with 1-
2 tbsp. of hummus. Top with lots of veggies!
Drizzle the dressing over the top, and serve!
Rainbow Boats
Serves 2 to 4

1 ripe cantaloupe
8 thick slices of Prosciutto
Directions:
Remove the rind and seeds from the cantaloupe and discard.
Wrap each piece of cantaloupe carefully with a slice of the Prosciutto.
Enjoy!
Easy Prosciutto & Cantaloupe
Serves 8

3-4 washed zucchini, sliced about ⅛-inch thin
(you can use a mandolin for this)
2-3 Tbsp olive, almond or melted coconut oil
Salt, pepper, and/or spices like rosemary and
thyme, to taste
Directions:
Place the zucchini slices in a single layer on paper towel for about 20 minutes
so they dry out a bit. Pat off any excess moisture, then place the slices in a
large bowl. Toss with 2 tablespoons of oil and season with salt and pepper.
Preheat the oven to 250 degrees. Lightly oil a baking sheet (or two, depending
how many slices your zucchinis yield) or use cooking spray. Place the zucchini
slices in a single layer on the sheets.
Bake for 2 to 2½ hours, checking regularly to make sure they’re cooking evenly,
until the chips are crisp.
These veggie chips take a little investment in time, but they are simple, healthy
and very tasty – definitely worth the effort.
Here’s a tip: set a timer for every 30 minutes so you can check on their
progress and flip them over as needed so they crisp up properly. Depending on
how thick you slice them and how hydrated each zucchini is, some chips might
be ready sooner than others.
Baked Zucchini Chips

1 cup raw mixed nuts (walnuts, pecans, cashews,
hazelnuts)
1 cup raw slivered almonds
½ cup pumpkin or sunflower seeds
¼ cup coconut oil, melted
¼ cup maple syrup
1 tsp vanilla
½ cup unsweetened flaked coconut
1 cup dried cherries, blueberries or cranberries
¼ tsp sea salt
Optional: 2 tsp pumpkin pie spice
Directions:
Preheat your oven to 325 degrees and line 1 or 2 baking sheets
(depending on their size) with parchment paper.
In a large bowl, mix the nuts, almonds and pumpkin seeds. Set aside.
In a small bowl, combine the coconut oil, maple syrup and vanilla
extract. Pour over the nuts and mix well. Add the optional pumpkin pie
spice and mix again, till everything is evenly coated.
Spread the nuts on the baking sheet(s) and sprinkle salt over the top of
the mixture. Bake for 15 minutes.
Remove from the oven and stir the nuts to make sure they toast evenly.
Bake for another 15 minutes and remove from the oven. Stir again,
adding the coconut flakes. Bake for another 10 minutes to toast the
coconut.
Remove from the oven for a final time, and let cool. Mix in the berries
and store in an airtight container.
Trail Mix Granola

Baked Banana Chips
4 large ripe bananas
4 Tbsp of orange or lemon juice
1 Tbsp pumpkin pie spice (optional)
Small amount of sea salt (optional)
Directions:
Preheat the oven to 225 degrees and line a couple
baking sheets with parchment paper.
Cut the peeled bananas into ¼-inch slices and dip into
the orange/lemon juice before placing on the baking
sheets. Sprinkle with optional spices/salt and put the
chips in the oven.
After about 90 minutes, remove from the oven and gently
peel the chips up from the parchment paper to flip them
over. (Note: if they don’t easily flip and still feel really
sticky, bake a little longer before you flip them all.)
Cook for another hour or so (they make take up to four
hours total!) and start checking on them for doneness –
you’ll know they are done when they turn light brown and
are starting to become dry and crisp. Remove from the
oven and let cool.
Store in an airtight container.

½ cup each raw cashews and pumpkin seeds
1 cup pitted dates
¼ cup pumpkin puree
¼ cup shredded coconut
½ cup dried apricots
1-2 Tbsp pumpkin pie spice
Directions:
Toss all the ingredients in a high-speed blender or food
processor and mix until combined. You might have to adjust
the amount of dried fruit depending on how “wet” the pumpkin
is.
Scrape the blended “batter” into a bowl and set aside while
you line a baking sheet with parchment paper. Using a
tablespoon or ice cream scoop, scoop out the batter, form
into a bar shape and place on the cookie sheet.
Place the bars in the refrigerator for 1 hour to allow to firm up
before eating. Store in an airtight container in the refrigerator.
Pumpkin-Date Bars
Serves 4

Directions:
In a bowl, combine the vinegar, garlic, ginger, honey and aminos.
Rinse and dry chicken wings.
Place in a plastic Ziploc bag.
Pour sauce over wings making sure everything is covered. Seal the
bag and refrigerate for 2-4 hours.
Remove wings from the bag and place on a foil lined cookie sheet.
(save marinade for later)
Bake 375˚ for 30 minutes. Brush additional marinade over wings after
15 minutes.
Serve and Enjoy!
(For more variety, red chili flakes for heat!)
1 lb chicken wings
2 cloves garlic minced finely
2 Tbsp Coconut Aminos
¼ cup balsamic vinegar
2 Tbsp honey
1/2 tsp powdered ginger
Balsamic Chicken Wings
Serves 1 to 2

Soups

Carrot and Cardamom Soup

Tom Yum Soup

Asparagus Soup

Hearty Lentil Soup

Thai Sweet Potato and Carrot Soup

Spinach and White Bean Soup

Moroccan Beef Stew

Zucchini and Fennel Soup

Butternut Squash & Bacon Soup

Oh So Good! Chili with a Twist

1 Tbsp coconut oil
2 large leeks, white and light green ends only, cleaned,
trimmed, and thinly sliced
Pinch ofosher salt
1½ pounds large carrots, peeled and cut into ½-inch coins
¼ cup diced Braeburn, Empire, McIntosh, or Cortland
apple
1 tsp minced fresh ginger
½ tsp ground cardamom
4 cups chicken stock or Bone Broth
½ cup full-fat coconut milk
Freshly ground black pepper
Directions:
Melt the coconut oil in a saucepan over medium heat.
Add the leeks, along with a generous pinch of salt, and sauté until translucent, about 5 minutes.
Toss in the carrot, apple, ginger, and cardamom, and stir until fragrant. Pour in the broth and bring to a boil over high heat.
Turn down the heat to low. Cover and simmer until the carrots are easily pierced with a fork, about 30 minutes. Mix in coconut
milk.
Transfer the soup in batches to a blender and process until smooth. Alternatively, purée the soup directly in the pot with an
immersion blender. Season with salt and pepper to taste.
[Credit: Ruhlman.com]
Carrot and Cardamom Soup
Serves 6

3 cups homemade chicken broth
1/3 cup fresh lime juice
3 stalks lemongrass
3 pieces Thai Ginger (Galangal)
2 pieces Kaffir Lime Leaves
2 Tbs minced roasted red chili
1 lb boneless, skinless, chicken thighs, cubed
1 cup straw mushrooms, drained
1/2 small onion, thinly sliced
1 small tomato, diced
Chopped fresh cilantro (optional)
Directions:
Bring broth, lime juice, lemongrass, galangal and kaffir lime leaves to
boil in large saucepan.
Reduce heat to low; simmer 15 minutes.
Remove galangal, lemongrass and kaffir lime leaves.
Stir in chili until well blended.
Add chicken, mushrooms, onion and chilies.
Simmer 10 to 15 minutes or until chicken is cooked through.
Stir in tomato.
Spoon into soup bowls.
Garnish with cilantro. [Credit: Paleoista.com]
Tom Yum Soup
Serves 4 to 6

1 yellow onion, diced
2 tsp olive oil
1 lb asparagus spears
½ head cauliflower, chopped
4 cups organic, low-sodium chicken stock
Sea salt & cracked black pepper
Directions:
Snap ends off asparagus. Shave 3 spears with a vegetable peeler to create
ribbons, set aside. Chop remaining asparagus.
In a large pot over medium heat, sauté onion in oil until translucent. Add
chopped asparagus and cauliflower and cook for about 3 more minutes.
Add stock and bring to a boil, reduce heat and simmer 20-30 minutes until
cauliflower is very tender.
Puree until smooth. Season with salt and pepper, and serve garnished with
shaved raw asparagus and fresh pepper.
Asparagus Soup
Serves 2 to 4

Hearty Lentil Soup
2 onions, diced
1 carrot, chopped
½ tsp dried thyme
½ tsp dried marjoram
3 cups of vegetable or chicken stock
1 cup lentils (rinsed and drained)
1 pinch salt
¼ cup fresh parsley
1 16-ounce can tomatoes
Optional: crumbled goat cheese
Directions:
Heat the oil in a large soup pot and sauté the onions
and carrot for 3 to 5 minutes, until they are softened.
Add dried herbs and sauté 1 minute.
Add stock, lentils, salt, parsley, and tomatoes and cook,
covered, until lentils are tender, about 45 minutes.
When it’s done, place in bowls and serve.
Optional: when serving, put 2 tablespoons of goat each
in each bowl before adding the soup for a creamier
version.
This is a favorite comfort food soup! It’s a classic lentil
soup: It’s warm, hearty and filling … and it’s even better
the second day.

1 Tbsp coconut oil
1 cup diced onion
2 cloves grated garlic
2 Tbsp curry paste
1-2 tsp sriracha or other hot sauce (the more, the
spicier!)
3 peeled and diced sweet potatoes
2 cups peeled and diced carrots
3 cups low-salt vegetable or chicken broth
1 cup light coconut milk
½ cup pepitas (pumpkin seeds)
Optional: Lime wedge and goat cheese
Directions:
Heat the oil in a large soup pot over medium-high heat. Add the onion
and saute for 3 to 4 minutes before adding the garlic, ginger, curry
paste and hot sauce. Saute for another couple minutes.
Add the sweet potatoes and carrots, seasoning well with salt and
pepper. Mix together well so the vegetables are well-coated and then
pour in the broth.
Bring the mixture to a boil, before reducing to low. Simmer for 25
minutes or until the veggies are tender.
Remove from the heat, and carefully use an immersion/stick blender to
puree the soup. You also can use a high-speed blender to puree the
soup in batches, being careful to avoid backsplash.
Return to the pot and stir in the coconut milk, and add salt and pepper
to taste.
Serve the soup topped with an optional lime wedge and sprinkling of
pumpkin seeds. This also tastes great with a little goat cheese stirred
in.
Thai Sweet Potato and Carrot Soup

Spinach and White
Bean Soup
1 small onion, chopped
2 garlic cloves, chopped
1 pound spinach, washed and
chopped
4 cups low-salt chicken broth or bone
broth
1 (15 oz.) can white beans, drained &
rinsed
Sea salt
Freshly ground black pepper
Optional: crumbled goat cheese
Directions:
In a large pot over medium heat,
heat 2 tbsp of the oil. Add the
onion and saute until translucent,
about 5 minutes.
Add garlic and saute for about 15-
30 seconds before stirring in the
chopped spinach. Saute until
wilted, about 2 minutes. Add the
broth and beans and cover to
simmer about 5 minutes, until the
beans are heated.
Ladle into soup bowls and add
optional 2 tbsp of crumbled goat
cheese.
Serves 6

Nourish Simply

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