Nut-Free Granola Bars

Seeds are a great alternative to nuts, but they can get a little boring, according to my eight-year-old. She alternates between pumpkin and sunflower seeds, but she needs them jazzed up occasionally. The maple syrup and sunbutter in these heavenly bars give them an old-fashioned granola bar flavor with all the goodness of natural, real food ingredients and none of the preservatives. Omit the coconut if you can’t tolerate it; the recipe is still wonderful!

INGREDIENTS

• ¼ cup coconut oil
• ¼ cup pure maple syrup
• 2 TBSP coconut nectar
• ¼ cup sunbutter (no sugar added, creamy)
• 1 tsp pure vanilla extract
• 1/3 cup raw pumpkin seeds
• ½ cup roasted salted sunflower seeds
• 1/3 cup raw sunflower seeds
• 1 TBSP sesame seeds
• ¼ cup mini chocolate chips
• 1/3 cup raisins
• ½ cup coconut flakes

Makes 10 bars

Serving Day:

1. Preheat your oven to 350°F.
2. Line an 8” x 8” square pan with parchment paper, and grease it with coconut oil.
3. In a small saucepan over low heat, combine the coconut oil, maple syrup, coconut nectar, sunbutter, and vanilla extract. Stir occasionally just until the ingredients have melted and mixed. Set the mixture aside to cool, about 15 minutes.
4. In a medium-sized bowl, combine the pumpkin seeds, sunflower seeds (both roasted and raw), sesame seeds, chocolate chips, raisins, and coconut flakes.
5. Pour this coating mixture over the bar mixture in the saucepan. Stir to combine all the ingredients.
6. Spoon the bar mixture into the prepared 8” x 8” pan. Place a sheet of wax paper over the top, and press down firmly with your hands to compress and even out the top of the bars. Remove the wax paper.
7. Bake the bars for 30-35 minutes until bubbly and golden.
8. Remove from the oven and let cool for 1 hour. Cut into bars.
9. Let cool completely. Place the bars in an airtight container and refrigerate them to fully firm them up.
10. Store in the refrigerator for up to a week.

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Paleo Party Mix

Oh, how I used to love the flavor and crunch of Chex party mix! I remember munching on it during family Christmas parties where the bottoms of pants were big, and hair and eyeglasses were even bigger. Yeah, well, thank goodness we’ve outgrown all that! Especially the grains, sugar, and BHT found in that popular cereal.

Nowadays, my hair is a lot flatter, and I use nuts and seeds for that yummy crunch. I think butter or ghee makes the flavor here, but you can use any combo of fats you like, such as beef tallow, coconut oil, or duck fat. Try one of the almonds before placing it in the oven to see if it’s salty enough for your taste. If not, adjust. I like to add chopped cooked bacon at the end for an even better combo. And if you don’t want to use Worcestershire sauce, you can use coconut aminos instead, but cut the salt in half.

INGREDIENTS

• 1/3 cup coconut oil, beef tallow, duck fat, or ghee (or a combination)
• 2 TBSP Worcestershire sauce
• 1 tsp gluten-free seasoned salt
• ¼ tsp granulated garlic
• ¼ tsp granulated onion
• 1 cup raw almonds
• 1 cup raw pecans
• 1 cup raw cashews
• ½ cup raw pumpkin seeds
• ½ cup raw sunflower seeds

Makes 4 cups

Serving Day:

1. Preheat your oven to 275°F.
2. Line a baking sheet with parchment paper, and set it aside.
3. In a medium-sized saucepan, melt the coconut oil, fat, or ghee over medium-low heat.
4. Stir in the Worcestershire sauce, seasoned salt, granulated garlic, and granulated onion.
5. Add the almonds, pecans, cashews, pumpkin seeds, and sunflower seeds to the saucepan. Mix well until all the nuts are coated.
6. Spoon the nut mixture onto the lined baking sheet and spread in an even layer.
7. Bake for 45-60 minutes, stirring every 10-15 minutes, until the nuts are nice and toasted.
8. Place the baking sheet on a wire rack to let the nuts cool completely. Store the cooled nuts in a sealed container for 7-10 days.

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Ginger Orange Pecans

These crunchy, salty, and sweet pecans are like a mouthful of sunshine! The bite of ginger and the freshness of the orange really brighten up the dreariest road trips. Remember to take along a few napkins for this one, as they can be a little sticky (but not too bad). Any fingerprints left in your car will be well worth the trouble, I promise!

INGREDIENTS

• ¼ tsp sea salt
• ½ tsp ground ginger
• ¼ tsp arrowroot starch
• 2 TBSP pure maple syrup
• 2 cups raw pecans
• 2 tsp orange zest

Makes 2 cups

Serving Day:

1. In a small bowl, mix together the sea salt, ginger, and arrowroot starch. Set the mixture aside.
2. Measure the maple syrup into a medium-sized bowl, and set it aside.
3. In a large skillet, toast the pecans over medium-high heat, stirring almost constantly, until the nuts are slightly toasted and hot, about 5 minutes.
4. Add the pecans to the maple syrup, and toss to coat the nuts.
5. Sprinkle the spice mixture and orange zest over the pecans, and stir to coat them evenly.
6. Spread the pecans in a single layer on a parchment-lined baking sheet. Let them cool completely.
7. Store the pecans in an airtight container, or freeze them until ready to use.

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Cocoa Cinnamon Almonds

Who needs plain ol’ almonds when you can jazz ‘em up with cinnamon and chocolate? This quick snack is great after school, on the road, or packaged in a pretty jar with ribbon as a gift. Delicious and portable!

INGREDIENTS

• 1 tsp cinnamon
• ¼ tsp arrowroot starch
• 2 tsp + 1 tsp cocoa powder
• ½ tsp sea salt
• 2 TBSP pure maple syrup
• 2 cups raw almonds
• Makes 2 cups

Serving Day:

1. In a small bowl, mix together the cinnamon, arrowroot starch, 2 tsp cocoa powder, and sea salt. Set the mixture aside.
2. Measure the maple syrup into a medium-sized bowl, and set it aside.
3. In a large skillet, toast the almonds over medium-high heat, stirring almost constantly, until the nuts are slightly toasted and hot, 5-8 minutes.
4. Add the almonds to the maple syrup, and toss to coat the nuts.
5. Sprinkle the cocoa powder mixture over the almonds, and stir to coat the nuts evenly.
6. Spread the almonds in a single layer on a parchment-lined baking sheet. Let them cool completely.
7. Once cooled, place the almonds in a zip-top bag. Sprinkle 1 tsp cocoa powder over the almonds, seal the bag, and shake it gently to coat the nuts.
8. Store the almonds in an airtight container, or freeze them until ready to use.

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Veggie Soup

This vibrant, nutrient-dense soup is like a classic minestrone, minus the beans and pasta. Chock full of fresh tomatoes, zucchini, mushrooms, and many other veggies, it’s like a bowlful of summer on a cold winter’s day. Make an extra-large batch while the ingredients are in season during the summer months, and freeze it in mason jars.

You’ll get that fresh flavor and nutritional boost that we all miss during those long, gray winter days. If you do plan to freeze it, I recommend using chopped kale instead of spinach. It holds its color and texture better than fragile spinach after freezing and reheating. Oh, and to maximize morning time, chop all your veggies while the tomatoes are in the oven roasting. Everything will go into the slow cooker around the same time, and you’ll be out the door in no time!

INGREDIENTS

• 5 large tomatoes on the vine
• Olive oil for drizzling
• Sea salt to taste
• 1 cup chopped carrots
• ½ cup chopped celery
• 1 medium yellow onion, chopped
• 5 cloves garlic, minced
• 1 cup chopped white button mushrooms
• 3 cups chicken or beef broth
• 2 TBSP chopped fresh basil
• 2 TBSP chopped fresh parsley
• 1 bay leaf
• 1 tsp sea salt
• ½ tsp freshly ground black pepper
• 1 cup chopped zucchini
• 1 cup chopped spinach or kale

Serves 4

Serving Day:

1. Preheat your oven to 450°F.
2. Line a baking sheet with foil or parchment paper.
3. Wash and dry the tomatoes, and remove the stems. Slice the tomatoes in half, then in half again, making 4 wedges.
4. Place the tomatoes on the baking sheet, drizzle them with olive oil, and sprinkle them with sea salt.
5. Roast the tomatoes in the oven for 20 minutes.
6. Transfer the cooked tomatoes to a slow cooker.
7. Add the carrots, celery, onion, garlic, mushrooms, broth, basil, parsley, bay leaf, sea salt, and pepper to the slow cooker. Cook on low for 4-6 hours.
8. During the last 45 minutes of cooking, add the zucchini and spinach or kale.
9. When the soup is done, remove and discard the bay leaf.
10. Stir the soup to break up the tomatoes, or, if needed, use kitchen scissors to cut the tomatoes into smaller chunks.
11. Enjoy a big bowl of soup or serve alongside your favorite protein.

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Roasted Tomato Bacon Soup

If you’re looking for something to do with those farmer’s market tomatoes that you couldn’t resist (I understand—they’re beautiful!), try this delicious, smoky tomato soup. I like to prep the ingredients on the stovetop and in the oven. Then I let the slow cooker finish it off so that it’s ready for dinner. In a hurry? You can add everything back to the stock pot instead of a slow cooker to finish the cooking (simmer for 30-40 minutes). Just blend it all up when it’s hot and the veggies are soft. This soup freezes well, so feel free to make extra, cool it in mason jars, and stick it in the freezer. Reheat this winter to help ward off the winter chill.

INGREDIENTS

• 12 cups fresh tomatoes (about 14 large), on the vine or romas, chopped
• Olive oil for drizzling
• Sea salt to taste
• 10 slices bacon, chopped
• 2 medium yellow onions, chopped
• 2 cups chopped carrots
• 2 cups chopped celery
• 5 cloves garlic, minced
• 2 cups chicken or beef broth
• 1 bay leaf
• 1 cup coconut milk (optional)

Serves 4

Serving Day:

1. Preheat your oven to 450°F.
2. Line a baking sheet with foil or parchment paper.
3. Wash and dry the tomatoes. Cut out the stem ends. Slice the tomatoes in half, and place them, cut-side up, on the baking sheet.
4. Drizzle the tomatoes with olive oil, and sprinkle them with sea salt.
5. Place the baking sheet in the oven, and roast the tomatoes for 30 minutes.
6. Remove the tomatoes from the oven, and set them aside.
7. In a large pot or Dutch oven, cook the bacon over medium heat until it is browned and crispy. Remove the bacon with a slotted spoon, and transfer it to a paper towel-lined plate.
8. To the pot with the bacon grease, add the onions, carrots, and celery. Cook, stirring occasionally, until the veggies are soft, about 8-10 minutes.
9. Add the garlic to the pot, and stir.
10. To a slow cooker, add the roasted tomatoes, cooked veggies, broth, bay leaf, and most of the cooked bacon, reserving some for garnish. Cook the soup on low for 4-6 hours.
11. When the soup is done, remove and discard the bay leaf.
12. Purée the soup with an immersion blender. If desired, stir in the coconut milk for a creamy soup, or leave it as is for a traditional consistency.
13. Serve the soup in bowls topped with the extra bacon crumbles.

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Chunky Chili Con Carne

I like to make this huge batch of chili in my big-boy 6-quart slow cooker because I’m sure to have leftovers for lunch the next day. If you don’t want to go quite this big, you can use your smaller cooker, but cut the recipe in half. Filled with chunks of beef and pork, this chili satisfies like no other, without a bean in sight!

CON CARNE

• 1 pound ground beef
• ½ pound Italian sausage
• ½ pound chuck roast, cubed
• ½ pound boneless pork chops, cubed
• 1 medium yellow onion, diced
• 1 large green bell pepper, chopped
• 2 cloves garlic, minced
• 2 jalapeños, cored, seeded, and diced

SAUCE INGREDIENTS

• 1 can (15-ounce) diced tomatoes
• 1 can (15-ounce) tomato sauce
• 1 can (6-ounce) tomato paste
• 2 cups brewed coffee
• ¼ cup red wine vinegar
• 1 tsp cinnamon
• 3 rounded TBSP chili powder
• 2 rounded tsp cumin
• 2 tsp granulated onion
• 2 tsp granulated garlic
• 1½ tsp sea salt
• ¾ tsp freshly ground black pepper

Serves 4-6

Serving Day:

1. Crumble the ground beef and Italian sausage into a 6-quart slow cooker. Add the chuck roast and pork cubes on top.
2. Sprinkle the onion, bell pepper, garlic, and jalapeños over the meat.
3. In a large bowl, combine the sauce ingredients.
4. Pour the sauce over the meat in the slow cooker.
5. Cook the chili on low for 6-7 hours or on high for 4-5 hours, stirring occasionally.

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Ginger BBQ Beef

The enticing aroma of this sweet, tangy, and savory roast will call your name by dinnertime! Remember that browning your roast prior to putting it in the slow cooker gives it an appetizing color and deeper flavor, but it isn’t a must. If you’re having a busy morning, throw all the ingredients in your cooker and turn it to low. By dinner, you’ll still have a tender, mouthwatering roast to satisfy that hunger.

SAUCE INGREDIENTS

• ½ medium yellow onion, diced
• 2 cloves garlic, minced
• 2 tsp minced fresh ginger
• ¼ tsp red pepper flakes
• ½ cup apple juice
• 2 tsp fish sauce
• 1 cup tomato sauce
• 1 can (6-ounce) tomato paste
• 2 TBSP apple cider vinegar
• ½ tsp dry mustard
• Pinch of allspice
• 1 tsp granulated onion
• ½ tsp granulated garlic
• 1 tsp sea salt
• ¼ tsp freshly ground black pepper

BEEF INGREDIENTS

• 4-5 pounds chuck roast
• 2 TBSP coconut oil
• Sea salt to taste
• Freshly ground black pepper to taste

Serves 4

Serving Day:

1. In a medium-sized bowl, whisk together the sauce ingredients.
2. In a large skillet, heat the coconut oil over medium-high heat.
3. Season the roast with sea salt and pepper and add it to the skillet. Brown the roast on all sides.
4. Transfer the roast to a slow cooker.
5. Pour the sauce over the roast, cover, and cook the roast on low for 6-7 hours or on high for 4-5 hours.
6. When done, shred the roast with 2 forks, and serve with lots of sauce spooned over the top.

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Flank Steak Rellenos

Flank Steak Rellenos

TOMATILLO SALSA INGREDIENTS

• 1 pound tomatillos, papery skins removed
• 2 jalapeños, cored, seeded, and chopped
• 2 cloves garlic, sliced
• ½ small yellow onion, chopped
• 1/3 cup chopped fresh cilantro
• ⅛ tsp cumin
• 1 tsp sea salt
• Freshly ground black pepper to taste

CASHEW CREAM INGREDIENTS

• ¼ cup raw cashews
• 1 clove garlic, sliced
• 2 tsp olive oil
• ½ tsp apple cider vinegar
• Pinch of sea salt
• Freshly ground black pepper to taste
• Some of the cooking liquid
• 1 can (4-ounce) diced green chilies

STEAK INGREDIENTS

• 1½-2 pounds flank steak
• Sea salt to taste
• Freshly ground black pepper to taste
• 2 TBSP coconut oil
• 1 cup chicken or beef broth

Serves 4

Serving Day:

1. Wash the tomatillos until they no longer feel sticky. Cut them into quarters and place them in a food processor.
2. Add the remaining salsa ingredients and process until finely chopped.
3. Spoon the salsa into a small saucepan and bring it to a light boil over medium heat.
4. Simmer, stirring occasionally, until most of the liquid has evaporated and the salsa looks slightly thicker, about 10 minutes. Set it aside.
5. For the cashew cream, place the cashews in a small saucepan and cover them with cold water. Bring the liquid to a boil, reduce the heat, and simmer, covered, for 25 minutes.
6. Strain out the cashews, reserving the cooking liquid in a separate bowl.
7. Place the cashews, garlic, olive oil, apple cider vinegar, sea salt, and pepper in the food processor and purée until the mixture begins to become creamy. Slowly add the cooking liquid, 1 TBSP at a time, until the mixture has a thick, creamy consistency.
8. Place the flank steak in a zip-top bag, and pound it with a kitchen mallet to a ½-inch-thickness.
9. Remove the steak from the bag and lay it flat on a clean work surface. Sprinkle it with sea salt and pepper.
10. With a spoon, spread some of the cashew cream down the center of the flank steak. Be careful not to use too much, or it will spread everywhere when you roll it. If your steak is smaller, you may not need to use the entire amount of cashew cream.
11. Sprinkle the diced green chilies over the cashew cream and steak.
12. Roll one of the long edges of the steak over the cream and chilies until you reach the opposite edge. Tie the steak roll in 3 places with butcher’s twine.
13. In a large skillet, heat the coconut oil over medium heat. Place the steak roll in the skillet and brown it on all sides.
14. Transfer the steak roll to a slow cooker.
15. Pour the salsa over the steak roll, and add the broth. Cook the steak roll on low for 5-6 hours or on high for 3-4 hours.
16. Remove the twine before slicing the steak roll into pinwheels, and serve with extra sauce.

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Bacon & Onion Roast

I threw this recipe together one morning with the few ingredients I had on hand. Sometimes the best recipes are created that way! My family devoured the entire roast for dinner and proclaimed it their favorite slow cooker meal ever! Well, you can’t get any better than that on a Tuesday night. You can also use brisket for this recipe, but my local butcher doesn’t always have one, so I generally opt for a nice fatty chuck roast instead.

INGREDIENTS

• 7 slices bacon, chopped
• Sea salt to taste
• Freshly ground black pepper to taste
• 3-4-pound chuck roast
• 2 medium yellow onions, thinly sliced
• ½ cup red wine
• 3 cups beef broth
• 3 cloves garlic, minced

Serves 4

Serving Day:

1. Cook the bacon in a large skillet over medium-high heat until it is browned and slightly crisp.
2. Remove the bacon with a slotted spoon, and transfer it to a paper towel-lined plate. Set it aside.
3. Sprinkle sea salt and pepper over all sides of the roast. Add the roast to the hot skillet with the bacon grease, and brown it on all sides.
4. Transfer the roast to a slow cooker.
5. Meanwhile, lower the heat under the skillet to medium. Add the onions, and cook, stirring occasionally, until softened, 3-5 minutes.
6. Remove the onions from the skillet, and place them in the slow cooker on and around the roast.
7. Add the wine to the skillet, and scrape any yummy bits of goodness off the bottom of the pan.
8. Add the beef broth and garlic to the skillet, and stir to combine.
9. Pour the wine-broth mixture over the roast, and cook the roast on low for 7-8 hours or on high for 5-6 hours.
10. Serve slices of the roast with the juices, bacon pieces, and onions.

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Mushroom Meatballs

This is another nostalgic recipe from my wonderful mom. She used to make a large pan of these mushroom meatballs to fill our tummies with a hearty, satisfying meal. We laugh a little now at the polar-opposite ingredients she used, such as elk burger for the meatballs and canned cream of mushroom soup for the sauce! While the elk was an excellent protein option, the canned, processed, ingredients-that-can’t-be-pronounced soup was…not so much. I was so excited to try to upgrade this recipe from canned to fresh, whole ingredients, and the results are pure mushroom perfection!
 

MEATBALL INGREDIENTS

• ½ pound ground beef
• ½ pound ground pork
• ½ cup diced yellow onion
• 1 clove garlic, minced
• 1 egg (or 1 TBSP ground flax seeds mixed with 3 TBSP hot water; let it sit for a few minutes until it gels)
• 2 TBSP arrowroot starch
• ¾ tsp sea salt
• ½ tsp freshly ground black pepper
• ¼ tsp allspice
• 2 TBSP coconut oil

SAUCE INGREDIENTS

• 2 cups chicken or beef broth
• 2 cups sliced white button mushrooms
• 1 TBSP Worcestershire sauce
• 1 bay leaf
• 2 cups coconut milk
• 1 TBSP arrowroot starch

GARNISH

• ½ cup chopped fresh parsley

Makes 22 meatballs

Serving Day:

1. In a medium-sized bowl, combine the beef, pork, onion, garlic, egg, arrowroot starch, sea salt, pepper, and allspice with your hands. Scoop and shape the mixture into 22, 1½-inch meatballs.
2. In a large skillet, heat the coconut oil over medium heat.
3. Add the meatballs to the skillet, leaving space between them so that they brown on all sides.
4. When the meatballs have browned, transfer them to a slow cooker.
5. Add the chicken broth to the skillet and whisk to stir up the yummy browned bits from the bottom.
6. Transfer the broth to the slow cooker.
7. Add the mushrooms, Worcestershire sauce, and bay leaf to the slow cooker and stir gently.
8. Cook the meatballs on low for 4-5 hours or on high for 3-4 hours.
9. In a small bowl, mix the coconut milk and arrowroot starch. Add to the slow cooker during the last 45 minutes of cooking.
10. Serve the meatballs with chopped fresh parsley sprinkled on top.

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Orange Sesame Ginger Pork Roast

I love throwing a handful of ingredients into the slow cooker in the morning, knowing that while I work all day, a tender, juicy, and flavorful dinner is making itself! The flavors of this pork roast are pretty hard to beat, which means that you’ll want to buy a really big roast so you’ll have leftovers. Coconut vinegar is a fairly new ingredient on store shelves, but if you can find it or order it, I recommend it, because it’s fantastic! If not, don’t worry; simply substitute raw apple cider vinegar.

ROAST INGREDIENTS

• 4-5-pound pork roast
• 1 tsp sea salt
• Freshly ground black pepper to taste
• 1 tsp dry mustard
• 2 TBSP coconut oil

SAUCE INGREDIENTS

• ½ cup orange juice
• 1 cup beef or chicken broth
• 2 TBSP grated fresh ginger
• 1 TBSP orange zest
• 1 clove garlic, minced
• 1 tsp sesame oil
• 2 TBSP coconut aminos
• 1 TBSP sesame seeds
• 2 TBSP coconut vinegar or apple cider vinegar

Serves 4

Serving Day:

1. Sprinkle the roast with the sea salt, pepper, and dry mustard.
2. In a large skillet, melt the coconut oil over medium-high heat.
3. Place the roast in the skillet and brown on all sides, about 8 minutes.
4. Transfer the roast to a slow cooker.
5. In a medium-sized bowl, whisk together the sauce ingredients. Pour the sauce over the roast, and cook it on low for 6-8 hours or on high for 5-6 hours.
6. Serve the roast with the juices spooned over it.

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Maple Peach Pork Chops

I have a hard time staying away from the slow cooker when these chops are cookin’! The aroma is so, so good—I can’t even describe it. Let’s just say that if you want the whole neighborhood to smell amazing and you don’t mind a few neighbors knocking on your door wanting to be fed, this is the dish to make! You might want to double this recipe in case of unexpected guests.

CHOPS

• 4-6 bone-in pork chops
• Sea salt to taste
• Freshly ground black pepper to taste
• 2 TBSP coconut oil

SAUCE INGREDIENTS

• 1 cup chicken broth
• ½ cup pure maple syrup
• 2 TBSP balsamic vinegar
• 1 tsp Dijon mustard
• ¼ cup olive oil
• 1 small shallot, minced

TOPPING

• 3 peaches, peeled, pits removed, and sliced

GARNISH

• 3 TBSP chopped fresh basil

Serves 4

Serving Day:

1. Season the pork chops with sea salt and pepper.
2. In a large skillet, heat the coconut oil over medium-high heat.
3. Place the pork chops in the skillet and brown them on both sides, about 4 minutes total.
4. Transfer the chops to a slow cooker.
5. In a small bowl, combine the sauce ingredients. Pour the sauce over the pork chops, and lay the sliced peaches on top.
6. Cover and cook the chops on low for 5-6 hours or on high for 3-4 hours.
7. Serve the chops with a garnish of chopped basil.

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Blackberry Jalapeño Pork Roast

This sweet and spicy roast will keep you full and warm on those gray winter days! The blackberries get sweeter as they cook, and with the addition of some heat from a few jalapeños, the unique combination of flavors really hits the spot. If you like your food a little less spicy, you can tame the flame by removing the seeds and ribs of the jalapeños before slicing and adding them to the slow cooker. I like this dish with just a touch of spice, so I add a few slices of jalapeño with seeds and ribs and scrape the rest clean. You still get the wonderful jalapeño flavor with just a little bit of kick!

RUB INGREDIENTS

• 1 tsp sea salt
• ¼ tsp freshly ground black pepper
• 1 tsp granulated onion
• ¾ tsp granulated garlic
• ¾ tsp chili powder
• ½ tsp cinnamon
• Pinch of cayenne

ROAST INGREDIENTS

• 4-5-pound pork roast
• 3 TBSP coconut oil

SAUCE INGREDIENTS

• 1 cup apple juice
• 2 cups chicken broth
• 2 cups fresh or frozen blackberries
• 2 TBSP balsamic vinegar
• 3 cloves garlic, minced
• ½ medium yellow onion, chopped
• 2 jalapeños, stems removed, sliced
• ½ tsp red chili flakes

Serves 4

Serving Day:

1. In a small bowl, combine the rub ingredients.
2. Sprinkle the rub over the pork roast, and rub it with your fingers to thoroughly coat all sides of the meat.
3. In a large skillet, heat the coconut oil over medium-high heat.
4. Place the roast in the skillet and brown on all sides, about 8 minutes.
5. Transfer the roast to a slow cooker.
6. In a medium-sized bowl, combine the sauce ingredients.
7. Pour the sauce over the roast in the slow cooker, and cook on low for 6-7 hours or on high for 4-5 hours.
8. With 2 forks, shred the pork while it is still in the slow cooker.
9. Serve the shredded pork with the juices and berries spooned over the top.

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5-Spice Pork with Scallions & Almonds

I usually avoid buying spice blends because I figure I can make them myself a lot more economically. But Chinese 5-Spice is an exception. It’s a blend of star anise, fennel, pepper, cinnamon, and cloves, and those bold flavors need just the right ratios. This fragrant blend, found in even the smallest grocery stores nowadays, adds a unique flavor to any Asian dish. And when you can get the full regional flavor of a dish with just a sprinkle of spices, it doesn’t get any easier than that!

ROAST INGREDIENTS

• 4-5-pound pork roast
• Sea salt to taste
• Freshly ground black pepper to taste
• 3 TBSP coconut oil

SAUCE INGREDIENTS

• 3 cups chicken broth
• ¼ cup coconut aminos
• 2 cloves garlic, minced
• 1 tsp Chinese 5-Spice
• ¼ tsp freshly ground black pepper
• 2 green bell peppers, ribs and seeds discarded, sliced
• 1 yellow onion, sliced
• 3 scallions, sliced

GARNISH

• Sliced scallions
• ½ cup coarsely chopped roasted, salted almonds

Serves 4

Serving Day:

1. Season the pork roast with sea salt and pepper.
2. In a large skillet, heat the coconut oil over medium-high heat.
3. Place the pork in the skillet, and brown it on all sides.
4. Transfer the pork to a slow cooker.
5. In a small bowl, combine the chicken broth, coconut aminos, garlic, 5-Spice, and pepper. Pour the mixture over the pork.
6. Sprinkle the sliced peppers, onion, and scallions over the pork.
7. Cook on low for 6-7 hours or on high for 4-5 hours.
8. Using 2 forks, shred the pork while it is still in the slow cooker.
9. Serve the shredded pork with the sauce and veggies, garnished with sliced scallions and toasted almonds.

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Thai Coconut Meatballs

Food that is fun and bite-sized is much more exciting to my kids than a big slab of meat. I’m not ashamed to say that I completely take advantage of this knowledge by making lots of “mini” dishes like mini-meatloaves, chicken bites, steak bites, and of course, meatballs. You’d be surprised what you can pack into a meatball without your kids knowing about it (liver and veggies are my favorite sneaky ingredients). But let’s just keep that between us, okay? I left this meatball recipe pretty simple, though. I guess I wasn’t feeling particularly sneaky that day. Still, they are delicious, and my kids can’t get enough of the unique flavors. I hope your family loves them too!

MEATBALL INGREDIENTS

• 1 pound ground pork
• 1 pound ground turkey or beef
• 5 green onions, chopped
• 2 cloves garlic, minced
• 1 TBSP sesame oil
• 2 tsp fish sauce
• 1 TBSP coconut vinegar or apple cider vinegar
• 2 TBSP coconut oil

SAUCE INGREDIENTS

• 1 cup coconut milk
• 2/3 cup chicken broth
• ½-1 tsp red curry paste
• 1 TBSP pure maple syrup
• 1 TBSP lime juice
• 1 TBSP arrowroot starch
• 3 TBSP cold water

Makes 36 meatballs

Serving Day:

1. In a large bowl, combine the pork, turkey or beef, green onions, garlic, sesame oil, fish sauce, and vinegar. Mix well with your hands, and form into 36 1½-inch meatballs.
2. In a large skillet, heat the coconut oil over medium heat.
3. Add the meatballs to the skillet, and cook, turning occasionally, to brown them on all sides.
4. Place the browned meatballs in a slow cooker. In a small bowl, combine the coconut milk, chicken broth, curry paste, and maple syrup. Pour over the meatballs.
5. Cook the meatballs on low for 5-6 hours or on high for 4-5 hours.
6. Add the lime juice, and stir gently.
7. In a small bowl, stir together the arrowroot starch and cold water. Add the mixture to the slow cooker, and stir gently.
8. Cook, uncovered, on high for 15 minutes, and serve.

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White Chicken Chili

This twist on traditional chili, made with chicken and broth instead of beef and tomatoes, is incredibly flavorful but quite simple to throw together in the slow cooker. If you like a thicker chili, you can add a little coconut flour or arrowroot starch during the last thirty minutes of cooking. My favorite trick, however, is to add some organic potato flakes to the pot. If you’re okay with potatoes (evidence shows that they’re filled with great nutrients), this is a super-easy way to thicken a sauce. And a small sprinkling of flakes will do! Try this with gravies too for a thick stock without any coconut flavor or the slimy texture that too much arrowroot starch can cause.

CHILI

• 2 TBSP coconut oil
• 1 large onion, chopped
• 2 medium jalapeños, cored, seeded, and diced
• 4 cloves garlic, minced
• 1 tsp sea salt
• Freshly ground black pepper to taste
• 1 tsp cumin
• 1 tsp coriander
• ½ tsp chipotle chili powder
• 5 cups chicken broth
• Juice of 2 limes
• Zest of 1 lime
• 1½-2 pounds boneless, skinless chicken breasts, thighs, or both, cubed
• 1 can (4-ounce) chopped green chilies

GARNISH

• Chopped cilantro
• Diced avocado

Serves 4

Serving Day:

1. In a medium skillet, heat the coconut oil over medium-high heat.
2. Add the onion, jalapeños, and garlic, and cook, stirring occasionally, until softened, about 5 minutes.
3. Add the sea salt, pepper, cumin, coriander, and chipotle chili powder. Stir to combine, and cook for 1 minute longer.
4. Add the chicken broth, lime juice, lime zest, chicken pieces, and chilies to a slow cooker.
5. Add the cooked onion mixture over the top of the chicken mixture.
6. Cook the chili on low for 6-7 hours or on high for 4-5 hours.
7. To serve, pour the chili into bowls, and garnish each portion with chopped cilantro and diced avocado.

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Slow Cooker Chicken Tagine

This is chicken with a lot goin’ on! Flavors come at you from all directions in this Moroccan-inspired dish, which is traditionally slow-cooked in a heavy clay pot called a tagine. In my kitchen, I throw all the ingredients in my slow cooker and let it do the work. Chicken has never tasted better with bright hints of lemon, sweet prunes, and the kick of capers and green olives!

INGREDIENTS

• 2½-3 pounds boneless, skinless chicken thighs
• 2 cloves garlic, minced
• 1 tsp chopped fresh thyme
• 1 tsp chopped fresh oregano
• 1 tsp sea salt
• Freshly ground black pepper to taste
• 1 lemon, thinly sliced
• 1/3 cup white wine
• 1 cup chicken broth
• ½ cup pitted, dried prunes, coarsely chopped
• ½ cup pitted, green olives, coarsely chopped
• 2 TBSP capers

Serves 4

Serving Day:

1. Place the chicken thighs in a slow cooker.
2. Sprinkle the garlic, thyme, oregano, sea salt, and pepper over the chicken.
3. Place the lemon slices on and around the chicken.
4. Add the white wine, chicken broth, prunes, olives, and capers.
5. Cook the chicken on low for 5-6 hours or on high for 3-4 hours.
6. Serve the chicken with a spoonful of the juices and lots of the prunes, olives, and capers.

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Hula Chicken

I call this dish Hula Chicken because I want to do a little dance every time I eat it! It’s hard to believe that such a short list of ingredients can deliver so much deliciousness. To keep things simple, you don’t have to broil the chicken at the end, but doing so really adds to the texture and flavor of the dish, so I think it’s worth the few extra minutes. Trust me; I wouldn’t lead you astray!

CHICKEN

• 3 pounds chicken, cut into pieces, or chicken thighs (with bones and skin)

SAUCE INGREDIENTS

• ¾ cup coconut aminos
• ¼ cup white wine
• ½ cup chicken or beef broth
• 2 TBSP honey
• 1/3 cup apple juice
• ½ cup chopped green onions

TOPPING INGREDIENTS

• ¼ cup honey, warmed slightly
• Chopped green onions
• Sesame seeds

Serves 4

Serving Day:

1. Place the chicken pieces in a slow cooker.
2. In a small bowl, mix together the sauce ingredients.
3. Pour the sauce over the chicken, and cook on high for 4-5 hours.
4. Carefully remove the chicken pieces with tongs, and place them on a parchment lined-baking sheet.
5. Brush the chicken with the warmed honey.
6. Place the baking sheet under the broiler for about 5 minutes or until the chicken has browned and the skin is slightly crispy. Watch it carefully, as it can burn quickly!
7. Serve with chopped green onions and sesame seeds on top.

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Slow Cooker Hunter’s Chicken

Also known as Chicken Cacciatore (in Italian, cacciatore means “hunter”), traditional Hunter’s Chicken is a braised chicken with tomatoes, onions, and herbs. Thanks to modern-day slow cookers, you don’t have to tend to your chicken all day—yay! I like to use a whole bird for this recipe, but you can use a cut-up chicken if you prefer. Either way, I like to transfer it to a sheet pan after it cooks, cut it into pieces, and broil it in the oven to brown the skin. It’s an extra step, but well worth the amazing flavor it provides. Also, on those nights you’re feeling Martha-y (or Emeril-y, as the case may be), you can transfer some of the liquid from the slow cooker to a pan, add arrowroot starch to thicken it, and simmer. Delicioso!

INGREDIENTS

• 4-5 pounds chicken, whole or cut up
• Sea salt to taste
• Freshly ground black pepper to taste
• 2 cups cremini mushrooms, thinly sliced (about an 8-ounce package)
• 1 shallot, minced
• 4 cloves garlic, minced
• ½ cup white wine
• 2 cups chicken broth
• 2 cups chopped tomatoes (about 6 romas)
• 1 tsp chopped fresh tarragon (or ½ tsp dried)
• 1 TBSP chopped fresh parsley, plus more for garnish

Serves 4

Serving Day:

1. Season the chicken with sea salt and pepper, and place it in a slow cooker.
2. Add the mushrooms, shallot, garlic, white wine, chicken broth, tomatoes, tarragon, and parsley to the slow cooker.
3. Cook the chicken on low for 6-8 hours or on high for 5-6 hours.
4. You can also cut the chicken into manageable pieces, and place it on a parchment-lined baking sheet. Broil it for 5-6 minutes or until the skin has browned.
5. Serve with additional chopped parsley.

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Jerk Chicken Legs

The beautiful blend of spices in jerk seasoning is unique but perfectly balanced. You can vary the amount of each spice, however, to get the flavor that works for you. My family enjoys this version, mostly because I use only a pinch of cayenne so that the spice doesn’t overpower their delicate palates. You can also control the heat by adding more or less cayenne and red pepper flakes. What’s your spice threshold?

CHICKEN

• 3 pounds chicken legs

RUB INGREDIENTS

• 1 tsp allspice
• ½ tsp cinnamon
• ¾ tsp thyme
• ¼ tsp nutmeg
• 1 tsp granulated onion
• ¾ tsp granulated garlic
• 1 tsp sea salt
• ½ tsp freshly ground black pepper
• ½ tsp smoked paprika
• Pinch of cayenne
• 1 TBSP coconut sugar

SAUCE INGREDIENTS

• 1½ cups chicken broth
• 1 TBSP red wine vinegar
• 2 TBSP lime juice
• 1 TBSP tomato paste
• 2 cloves garlic, minced
• ¼ cup diced red onion
• 1 tsp red chili flakes

GARNISH

• Chopped green onions

Serves 4

Serving Day:

1. Place the chicken legs in a slow cooker.
2. In a small bowl, combine the rub ingredients.
3. Sprinkle the rub over the chicken legs. Using your hands, rub the seasoning over each leg. Then be sure to wash your hands with soap!
4. In a medium-sized bowl, combine the sauce ingredients.
5. Pour the sauce around the edges of the chicken legs in the slow cooker.
6. Cook the chicken on low for 5-6 hours or on high for 3-4 hours.
7. Serve the chicken with a few chopped green onions sprinkled on top.

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Coq au Vin

Coq au Vin is a traditional French dish that typically includes cut-up chicken, smoked meat, wine, and herbs. The chicken is braised to make it tender and delicious. I love taking the same flavors and throwing them into my slow cooker for a simple, no-fuss dinner that is tasty enough for company!
 

Ingredients:

• Whole chicken (4-5 pounds)
• Sea salt to taste
• Freshly ground black pepper to taste
• 2 tsp minced fresh thyme
• ½ tsp chopped fresh sage
• 1½ cups pearl onions, outer skins removed
• 1 cup sliced white button mushrooms
• 3 cloves garlic, minced
• 4 slices bacon, chopped, cooked until browned but not too crisp
• 1/3 cup red wine
• 1 cup chicken broth
• ¼ cup tomato paste

Serves 4

Directions:

1. Place the chicken in a slow cooker. Remember to remove any unmentionables from the cavity first.
2. Sprinkle the chicken with the sea salt, pepper, thyme, and sage.
3. Place the onions, mushrooms, garlic, and bacon on and around the chicken.
4. In a small bowl, whisk together the red wine, chicken broth, and tomato paste. Pour the sauce over the chicken.
5. Cook the chicken on low for 6-8 hours or on high for 4-6 hours.

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Asian BBQ Chicken

This dish has turned into one of my personal favorite slow cooker recipes. I don’t spend a lot of prep time getting ingredients into the slow cooker, and at the end of the day, the house smells amazing and dinner tastes just as good! If you’re having one of those busy days, simply serve the chicken with the juices from the slow cooker. But if you’re feeling a little “saucy,” go for the option of reducing the cooking liquid into a taste explosion that really turns this chicken into something special!

CHICKEN

• 2 pounds boneless chicken thighs

SAUCE INGREDIENTS

• 1/3 cup coconut aminos
• ¼ cup tomato sauce
• 1 TBSP tomato paste
• 2 TBSP apple cider vinegar
• 1 TBSP fish sauce
• 1/3 cup honey
• 2 tsp sesame oil
• 2 cloves garlic, minced
• 1 shallot, minced
• 1 TBSP minced fresh ginger

GARNISH

• Sesame seeds
• Sliced green onions

Serves 4

Directions:

1. Place the chicken thighs in the slow cooker.
2. In a medium-sized bowl, whisk together the sauce ingredients until fully combined. Pour the sauce over the chicken.
3. Cook the chicken on low for 6-8 hours or on high for 4-6 hours.
4. Serve it as is, or follow the remaining directions for a tastier sauce. Transfer the chicken from the slow cooker to a platter, and keep it warm by tenting it with foil.
5. Spoon the sauce from the slow cooker into a shallow pan, and bring it to a boil over medium heat. Reduce the heat to medium-low, and simmer the sauce until it is reduced by half, about 5-8 minutes.
6. Serve the reduced sauce over the chicken, and garnish with sesame seeds and sliced green onions.

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Apple Cider Chicken Thighs

Fresh thyme works the best for this apple-y dish, but if you don’t have any on hand, dried thyme will work too. Feel free to adjust this seasoning to your taste, as thyme has a distinct flavor and aroma. My family doesn’t care for a strong kick of the spice, so I keep it to a minimum. You can add as much as 1 tsp of dried, however, if you love the flavor. The combination of apple cider and apple cider vinegar gives this chicken the powerful apple flavor I was looking for, which makes it a favorite dish in the fall months.

CHICKEN INGREDIENTS

• 3 pounds chicken thighs, boneless or bone-in
• Sea salt to taste
• Freshly ground black pepper to taste
• 1 shallot, minced
• 3 cloves garlic, minced
• 1 Golden Delicious or Jonagold apple, peeled, cored, and sliced into ¼-inch pieces
• 1 bay leaf

SAUCE INGREDIENTS

• 1 cup apple cider
• ½ cup apple cider vinegar
• ¼ cup olive oil
• 1-2 tsp chopped fresh thyme (or ¼-1 tsp dried)

Serves 4

Directions:

1. Place the chicken in a slow cooker, and season it with sea salt and pepper.
2. Sprinkle the shallot, garlic, sliced apple, and bay leaf over the chicken.
3. In a small bowl, mix together the sauce ingredients. Pour the sauce over the chicken.
4. Cook the chicken on low for 6-7 hours or on high for 4-6 hours.
5. Spoon the sauce over the chicken to serve. Or, if you’re feeling adventurous, ladle some into a small pan and simmer it over medium heat until reduced by half, and then serve over the chicken. Doing so thickens the sauce nicely and concentrates the flavors.

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Pizza Pile

PILE

• 1 medium spaghetti squash, cut in half lengthwise, seeds and pulp removed

SAUCE INGREDIENTS

• ¼ cup olive oil
• 1 small onion, diced
• 1 clove garlic, minced
• ¼ cup chopped fresh parsley
• 1 can (28-ounce) tomato sauce
• 2 cans (4-ounce) tomato paste
• 1 can (28-ounce) diced tomatoes
• ½ tsp oregano
• ½ tsp basil
• Pinch of rosemary
• 1 tsp sea salt
• Freshly ground black pepper to taste

TOPPINGS OF CHOICE

• Italian sausage
• Black olives
• Salami
• Pepperoni
• Diced onions
• Mushrooms
• Diced bell peppers

Serves 4

Prep Day:

1. Preheat your oven to 375°F.
2. In a glass baking dish, place the spaghetti squash halves cut-side down.
3. Fill the baking dish with water to about ½-inch up the sides of the squash.
4. Cover the pan with foil, and bake for 30-40 minutes or until softened.
5. Meanwhile, make the spaghetti sauce. In a large pot, heat the olive oil over medium heat.
6. Add the onion, and cook until soft, about 5 minutes.
7. Add the garlic and parsley, and stir to combine with the onion.
8. Add the tomato sauce, tomato paste, diced tomatoes, oregano, basil, rosemary, sea salt, and pepper. Stir to combine all the ingredients.
9. Reduce the heat to low, cover, and simmer for 30 minutes.
10. Remove the pan from the heat, let cool, and spoon the sauce into mason jars.
11. When the squash is done, remove it from the baking dish with tongs, and transfer it to a plate to cool.
12. Cook any toppings that need to be precooked, such as sausage, peppers, and mushrooms. When cool, place them in separate containers.
13. Separate the strands of spaghetti squash by running a fork from the stem end to the bottom of the squash, scraping as you go. Remove the loose strands, and place them in an airtight container.
14. Store the squash, sauce, and topping containers in the freezer until needed.

Serving Day:

1. Thaw the squash, sauce, and toppings in the refrigerator overnight.
2. When ready to cook, reheat the squash and toppings on the stovetop or in the microwave.
3. To assemble, place a spoonful of squash in a bowl and top it with spaghetti sauce and your favorite toppings. Enjoy the pizza flavor without the heavy crust!

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Smoky Fall Spice – Rubbed Skirt Steak

When fall rolls around, this spice-packed skirt steak will keep you full and satisfied. I can’t get enough of the smoky flavor and end up making this standby meal often during the cooler months. My favorite part, aside from the great taste, is that we get a filling, healthy meal that doesn’t take much time to make!

RUB INGREDIENTS

• ½ tsp sea salt
• ¼ tsp freshly ground black pepper
• 1 tsp smoked paprika
• 1 tsp dry mustard
• ½ tsp cumin
• 1 tsp coriander
• ½ tsp granulated garlic
• 2 tsp granulated onion
• ½ tsp turmeric
• ½ tsp chili powder
• 1 tsp allspice
• ¾ tsp rosemary
• ¾ tsp cinnamon

STEAK

• 2 pounds skirt steak
• 2 TBSP honey

Serves 4

Prep Day:

1. Place the rub ingredients in a small bowl, and stir to combine.
2. Cut the skirt steak into thirds so it’s easier to handle on the grill. Sprinkle the rub mixture on all sides of the steak pieces. Really rub it in with your hands to distribute it evenly. Place the meat in a large zip-top bag.
3. Drizzle the honey into the bag, push out all the air, and seal. Now squish the meat around in the bag and get the honey all over the pieces. Place this bag inside a 1-gallon freezer bag and freeze until needed.

Serving Day:

1. Thaw the steaks in the refrigerator overnight. Remove the steaks from the refrigerator and allow them to warm up to room temperature. Meanwhile, preheat your grill to medium-high heat.
2. Grill the steaks for 2-3 minutes per side for medium-rare. Remove from the heat to a warm plate, tent with foil, and let them rest for 10 minutes.
3. Slice the steaks against the grain, and serve.

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Fajita Burgers

I love the flavor of fajitas: grilled steak, peppers, and onions...mmm! So I decided to throw those bold flavors into a burger one evening, and wow! Easy to prep ahead and freeze, these burgers will be ready anytime you want a classic burger with a zesty twist. I love topping these off with my favorite hot sauce; thank goodness there are lots of great gluten-free options available now!

Ingredients:

• 1 TBSP coconut oil
• ¼ cup diced red onion
• 1/3 cup diced red bell pepper
• 1/3 cup diced green bell pepper
• 2 pounds ground beef
• 1 egg (or 1 TBSP ground flax seeds mixed with 3 TBSP hot water; let it sit for a few minutes until it gels)
• 2 TBSP chopped fresh cilantro
• 1 clove garlic, minced
• ¼ tsp cumin
• 1 tsp chili powder
• ½ tsp paprika
• ½ tsp granulated onion
• ¼ tsp granulated garlic
• ½ tsp sea salt
• ¼ tsp freshly ground black pepper

Makes 6 burgers

Prep Day:

1. In a large skillet over medium heat, melt the coconut oil.
2. Add the onion and peppers, and sauté, stirring occasionally, for 3 minutes or until softened. Set them aside to cool.
3. In a large bowl, place the ground beef, egg, cilantro, garlic, cumin, chili powder, paprika, granulated onion, granulated garlic, sea salt, and pepper.
4. When the onion and peppers are cool enough to handle, spoon them into the bowl with the beef mixture.
5. Mix the beef and veggies gently with your hands to combine all the ingredients.
6. Divide the meat mixture into 6 equal parts, and shape them into patties with your hands.
7. Line a baking sheet with wax paper. Place the patties on the wax paper, making sure that they don’t touch one another. Place the baking sheet in the freezer.
8. When the burger patties are semi-frozen, place them in a freezer bag with small pieces of wax paper separating them, and freeze until needed.

Serving Day:

1. Remove either the whole bag or one patty at a time from the freezer, and allow the burger(s) to thaw in the refrigerator overnight.
2. When ready to cook, fire up your grill to medium-high heat.
3. Grill the burger(s) for 4 minutes per side or until they have reached the desired doneness.

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Herb Marinated Skirt Steak

My family loves the tender, juicy flavor of skirt steak, but this yummy marinade goes well with just about any cut of beef. From tri-tip to flank steak or even poured over a roast in the slow cooker, this marinade will fast become one of your go-to recipes. The fresh herbs are the star of the show here, so be sure not to take a shortcut and use dried. It just wouldn’t be the same.

STEAK

• 2 pounds skirt steak, cut into thirds

MARINADE

• 1/3 cup olive oil
• 3 TBSP coconut aminos
• ¼ cup lime juice
• ¼ cup tomato sauce
• 3 TBSP honey
• 2 green onions, sliced
• 2 cloves garlic, minced
• 1 small shallot, minced
• 1 TBSP chopped fresh rosemary
• 2 tsp chopped fresh thyme
• 1 TBSP chopped fresh oregano
• ¼ cup chopped fresh parsley
• ¼ cup chopped fresh basil

Serves 4

Prep Day:

1. Place the skirt steak in a 1-gallon freezer bag.
2. In a small bowl, mix together the marinade ingredients.
3. Pour the marinade over the steak pieces in the bag. Remove the air from the bag, and seal. Squish the bag gently to coat the steak in the marinade.
4. Place the bag in another 1-gallon freezer bag. Remove the air, seal, and freeze until needed.

Serving Day:

1. Thaw the steak in the refrigerator overnight.
2. When ready to cook, heat the grill to medium-high heat.
3. Remove the steak from the freezer bag, and discard the bag and leftover marinade.
4. Grill the steaks for 3 minutes per side or until they are cooked but still pink in the center.
5. Transfer the steaks to a platter, tent with foil, and let them rest for 10 minutes.
6. Slice the steak against the grain, and serve.

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Creamy Beef & Green Bean Casserole with Pearl Onions

This casserole brings back memories not only of Thanksgiving green bean casserole, but also of a lovely little dish that my mom used to make called Tater Tot Casserole. Remember it? I know that many of you do! It had tater tots, canned mushroom soup, and ground beef and was the only way my mom could get me to eat green beans! I was not a veggie lover as a kid. I was an “earth-toned eater,” my parents used to say. Since then, I’ve gotten over my veggie-phobia and created this gussied-up version of the classic with the addition of pearl onions and fried shallots, making it a modern-day comfort food. The crispy shallots really make this dish, so be sure to cook plenty!

BEEF INGREDIENTS

• 2 TBSP coconut oil
• 1/3 cup chopped yellow onion
• 1½ pounds ground beef
• 2 cloves garlic, minced
• Sea salt to taste
• Freshly ground black pepper to taste

SAUCE INGREDIENTS

• 1 TBSP coconut oil
• 8 ounces white button mushrooms, sliced
• 1 cup chicken broth
• Sea salt to taste
• Freshly ground black pepper to taste
• 1 TBSP arrowroot starch
• ¾ cup coconut milk

ADD-INS

• 1 pound frozen green beans
• 1 cup pearl onions (outer skins removed)

FOR SERVING DAY

• 3 TBSP coconut oil
• 3 large shallots, thinly sliced

Serves 4

Prep Day:

1. In a large skillet over medium heat, melt 2 TBSP coconut oil.
2. Add the onion, and sauté until softened, about 3 minutes.
3. Add the ground beef, garlic, sea salt, and pepper. Brown the beef, stirring occasionally, for 6 minutes.
4. Transfer the beef mixture to a large bowl, and set it aside.
5. To make the sauce, add 1 TBSP coconut oil to the same skillet.
6. Add the mushrooms, and cook them until they are browned and the liquid has evaporated, about 8 minutes, stirring occasionally.
7. Turn up the heat to medium-high, and slowly whisk in the chicken broth, making sure to scrape the delectable brown bits off the bottom of the pan.
8. Add sea salt and pepper, and bring the mixture to a simmer for 1 minute.
9. In a small bowl, whisk the arrowroot starch into the coconut milk. Slowly add this mixture to the simmering broth, whisking as you pour it in.
10. Bring the liquid just to a simmer, and remove the pan from the heat.
11. In the large bowl with the beef, add the sauce, green beans, and pearl onions. Stir to combine.
12. Place the entire mixture in a 2-quart casserole dish, cover it, and refrigerate it to let it cool completely.
13. Once cooled, seal the dish with a lid or plastic wrap. If using plastic wrap, also cover it with foil, and freeze until needed.

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Cocoa Spice-Rubbed Ribeyes

These steaks are hearty, have rich and satisfying flavors, and are easy to make. But this recipe wasn’t planned. It was a by-chance happening one day as I spun around in a circle in my kitchen, grabbing different ingredients. You never know when the results will be fantastic, so I suggest taking the time to experiment with spices every so often. You just might end up with a winner!

Ingredients:

• 4 ribeye steaks
• 1 TBSP Italian seasoning
• 2 tsp granulated onion
• 1 tsp granulated garlic
• 1 tsp paprika
• ½ tsp cumin
• 1 tsp chili powder
• 2 tsp cocoa powder
• ½ tsp sea salt
• Freshly ground black pepper to taste
• 1 TBSP honey
• 3 TBSP very strong brewed coffee

Serves 4

Prep Day:

1. Place the steaks in a 1-gallon freezer bag.
2. In a small bowl, combine the Italian seasoning, granulated onion, granulated garlic, paprika, “cumin, chili powder, cocoa powder, sea salt, and pepper.
3. Sprinkle the mixed spices over the steaks in the bag.
4. Drizzle the steaks with the honey and coffee. Remove the air from the bag, and squish the steaks around to coat them.
5. Store the bag in the freezer until needed.

Serving Day:

1. Thaw the steaks in the refrigerator overnight.
2. When ready to cook, fire up your grill to medium-high heat. When the grill is hot, cook the steaks to medium, about 4 minutes per side, depending on their thickness.
3. Let the steaks rest for 10 minutes before serving.

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Sloppy Joes

The day I created my Paleo English Muffins (see here) was the day I knew I wanted to make sloppy Joes, only Paleo-ized! Because, let’s face it—while a hamburger without a bun is fine, a Sloppy Joe without a bun is just a pile of saucy meat: tasty, but far from memorable. So, if it has been years since your last real Sloppy Joe, I suggest making a batch of English muffins and hoppin’ to it! You can thank me later.

Ingredients:

• 1 TBSP coconut oil
• 1 small yellow onion, diced
• 1 large red bell pepper, diced
• 1 clove garlic, minced
• 1½ pounds ground beef
• 2 TBSP honey
• 1 tsp sea salt
• Freshly ground black pepper to taste
• 1 tsp granulated garlic
• 1 tsp granulated onion
• 1 tsp Italian seasoning
• 1 tsp dry mustard
• 1 TBSP red wine vinegar
• 1 TBSP Worcestershire sauce
• 1 can (15-ounce) tomato sauce
• 2 TBSP tomato paste

Serves 4

Prep Day:

1. In a large skillet over medium heat, heat the coconut oil.
2. Add the onion, and sauté for 2 minutes.
3. Add the bell pepper, and sauté for 1 minute.
4. Stir in the garlic, beef, honey, sea salt, pepper, granulated garlic, granulated onion, Italian seasoning, and dry mustard.
5. When the meat has mostly browned but isn’t quite cooked through, reduce the heat to low.
6. Add the red wine vinegar and Worcestershire sauce, and stir to combine.
7. Add the tomato sauce and tomato paste, and stir well. Cook until heated through, about 6 minutes, stirring occasionally.
8. Remove the skillet from the heat. Let the mixture cool for 15 minutes.
9. Transfer the mixture to a freezer container, and let cool completely in the refrigerator. Cover and freeze until needed.

Serving Day:

1. Thaw the filling in the refrigerator overnight.
2. When ready to cook, reheat the filling in a large saucepan over medium-low heat, stirring occasionally.
3. Serve the filling in a bowl or as a sandwich with a toasted Paleo English Muffin.

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Garlic Topped Flank Steak Roulade

This elegant yet simple recipe was featured on the US Wellness Meats website when I was lucky enough to have been selected as one of their featured chefs, which means that this steak is sort of a celebrity. You can make this star-studded meal anytime if you make it ahead. And while this tasty flank steak looks challenging, the steps are quite simple—and it will have your guests thinking that you’re a culinary rock star!

ROULADE

• 2 pounds flank steak
• Sea salt to taste
• Freshly ground black pepper to taste
• 4 strips bacon, cooked but not crispy, chopped
• 2 cups loosely packed spinach leaves, chopped
• 1/3 cup chopped sundried tomatoes
• 1 cup chopped white button mushrooms (7 or 8 whole mushrooms)
• Butcher’s twine

FOR SERVING DAY

• 5 cloves garlic, minced
• 2 TBSP coconut oil

Serves 4

Prep Day:

1. Pound the flank steak with a meat mallet to an even 1/3-inch-thickness. Doing so will give you more surface area to work with when rolling the steak.
2. Lay the steak out flat, and season both sides with sea salt and pepper. Layer chopped bacon, spinach, sundried tomatoes, and mushrooms evenly over the steak.
3. Roll the steak tightly into a log (roulade), and tie it in 3 places with butcher’s twine.
4. Wrap the steak in plastic wrap, seal it in a freezer bag, and freeze until needed.

Serving Day:

1. Thaw the roulade in the refrigerator overnight.
2. When ready to cook, preheat your oven to 425°F.
3. In a large, oven-proof skillet over medium-high heat, melt the coconut oil.
4. Place the roulade in the skillet, and sear the steak until brown on all sides, 2-3 minutes total.
5. Remove the skillet from the heat, and sprinkle the minced garlic all over the roulade.
6. Place the skillet in the hot oven for 10-15 minutes or until the meat is cooked but still pink in the center.
7. Remove the skillet from the oven, and let the meat rest for 10 minutes.
8. Remove the twine, slice the roulade into pinwheels, and serve.

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Cowboy Burgers

This amazingly flavorful burger was inspired by my local Whole Foods. There are days when I’m standing at the meat counter at 5:00 p.m. staring longingly at all the pre-prepped foods, wishing they were not breaded or didn’t contain sugar or canola oil. In this instance, the burgers were right next to the panko-breaded chicken, which meant that they were also unsafe for my celiac hubby. So I headed home and made my own version with quality grass-fed beef, pastured bacon, and fresh organic veggies. Not a breadcrumb or a drop of canola oil in sight! My husband and I enjoy our burgers without any sort of bun, but sometimes my kiddos want that traditional combo. So I keep my Paleo English Muffins (see here) on hand in the freezer for such occasions.

INGREDIENTS

• 5 slices bacon, cut into thirds
• 1 large jalapeño, seeds and ribs removed, coarsely chopped
• 1 small shallot, sliced in half
• 2 cloves garlic, sliced
• 1/3 cup shredded cheddar cheese (optional)
• 1½ pounds ground beef

Makes 4 burgers

Prep Day:

1. In a food processor, pulse the bacon, jalapeño, shallot, and garlic until finely chopped and mixed well.
2. In a medium-sized bowl, gently combine the bacon mixture, cheese (if using), and ground beef with your hands.
3. Divide the burger mixture into fourths, and shape into 4 patties.
4. Line a baking sheet with wax paper. Place the patties on the wax paper, making sure they don’t touch one another. Place the baking sheet in the freezer.
5. When the burger patties are semi-frozen, place them in a zip-top freezer bag with small pieces of wax paper separating them. Freeze until needed.

Serving Day:

1. Thaw the burgers in the refrigerator overnight.
2. When ready to cook, grill the burgers over medium-high heat until cooked through, about 4 minutes per side. You can also cook them in a skillet with 1 TBSP coconut oil over medium-high heat for about 4 minutes per side.

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Sausage Stuffed Portobellos

My mom used to make Stuffed Hard Rolls, and boy, were they good! This beef, tomato soup, olive, and pepper concoction was stuffed in a hoagie type of roll and topped with a mound of cheese. Then it was wrapped in foil and baked, which heated it through, melted the cheese, and made the bread nice and crusty. I recently ran across this recipe at home, and my mouth watered instantly as I remembered that wonderful sandwich. Instead of tossing the recipe into the “not Paleo, never gonna make it” pile, I decided to try and make it work with healthier ingredients. The result was incredible: all that great salty flavor I remember without the dairy or gluten. Here’s to Mom!

FILLING INGREDIENTS

• 1 TBSP coconut oil
• 1 pound Italian sausage (or ½ pound ground beef and ½ pound sausage)
• 1 green bell pepper, chopped
• ½ cup sliced, stuffed green olives
• 6-7 green onions, chopped
• 1 clove garlic, minced
• ½ cup tomato sauce
• 1 TBSP tomato paste
• 2 tsp Worcestershire sauce
• ¼ tsp sea salt
• ¼ tsp freshly ground black pepper

FOR SERVING DAY

• 6 large portobello mushrooms

Makes 6 mushrooms

Prep Day:

1. In a large skillet over medium heat, melt the coconut oil. Add the sausage and cook, stirring occasionally, until the sausage is browned and cooked through.
2. Add the bell pepper, stir, and cook for 2 minutes more.
3. Add the green olives, green onions, garlic, tomato sauce, tomato paste, Worcestershire sauce, sea salt, and pepper. Stir to combine, and simmer for 5 minutes.
4. Remove the skillet from the heat, and let the filling cool for 15 minutes.
5. Place the cooked filling in an airtight container, and freeze it until needed.

Serving Day:

1. Thaw the filling in the refrigerator overnight.
2. When ready to cook, preheat your oven to 400°F.
3. Gently wipe away any dirt from the mushrooms with a damp towel. Gently remove the stems and gills with a spoon. Discard or save them for use in another dish, such as soup.
4. Spoon the filling into each mushroom cap, packing it firmly with the spoon.
5. Place the mushrooms in a glass baking dish, and bake for 20-25 minutes or until the mushrooms are soft and the top of the filling is browned.
6. Serve with additional sliced green olives or a few chopped green onions on top.

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Apricot Orange Pork Chops

One of the easiest ways to create a delectable sauce for meats with little effort is to utilize all-fruit, no-sugar-added jams from your local natural food store. Or better yet, make your own! Apricot jam is one of my favorites, and it goes amazingly well with chicken or pork, as you’ll find out in this recipe. You’ll be doing a happy dance when dinner is not only speedy-quick on a Monday night, but also tastes restaurant-worthy—all because you made it ahead and popped it in the freezer. Way to go, you!

 

PORK CHOPS

• 4 bone-in, thick-cut pork chops
• 2 TBSP coconut oil for serving day

SAUCE INGREDIENTS

• ½ cup all-fruit, no-sugar-added apricot jam
• 1/3 cup diced yellow onion
• 1 clove garlic, minced
• 1 TBSP balsamic vinegar
• 2 TBSP olive oil
• 1 tsp Dijon mustard
• 1 TBSP lemon juice
• 2 TBSP orange juice
• ½ tsp granulated onion
• ½ tsp sea salt
• Freshly ground black pepper to taste

Serves 4

Prep Day:

1. Place the pork chops in a 1-gallon freezer bag and seal.
2. Place a 1-quart bag in a tall container to help stabilize it, and place the sauce ingredients in the bag. Push the air out of the bag, and seal. Gently squish the contents around to combine them.
3. Place the bag of pork chops and the bag of sauce in another 1-gallon freezer bag, push out the air, seal, and freeze until needed.

Serving Day:

1. Thaw the pork chops and sauce in the refrigerator overnight.
2. When ready to cook, melt the coconut oil in a large skillet over medium heat. Season the pork chops with sea salt and pepper, and cook them in the heated oil until browned and almost cooked through, 5-7 minutes per side depending on the thickness of the meat.
3. Pour the sauce over the chops, being careful to avoid hot splatters. Reduce the heat to medium-low and simmer, uncovered, until the chops are cooked and the sauce has thickened a bit, about 5 minutes. Serve the chops with lots of sauce spooned over them.

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Baked Turkey Meatballs with Sweet-n-Sour Dipping Sauce

My kiddos love meatballs! This is a good thing because they’re easy to whip up, and they make great leftovers for school lunches in a Thermos. Since I love finding shortcuts in the kitchen, I bake these delicious orbs of goodness on parchment-lined baking sheets, which prevents the splattered mess that typically occurs when you cook meatballs on the stovetop. This makes me happy.

MEATBALL INGREDIENTS

• 2 pounds ground turkey thighs (or 1 pound ground thighs and 1 pound ground breasts)
• 1 small yellow onion, finely diced
• 1 small red bell pepper, finely diced
• 1 clove garlic, minced
• 2 TBSP chopped fresh parsley
• 1 tsp finely chopped fresh ginger
• Sea salt to taste
• Freshly ground black pepper to taste
• 2 eggs (or 1 TBSP ground flax seeds mixed with 3 TBSP hot water; let it sit for a few minutes until it gels)
• Coconut oil for serving day

SAUCE INGREDIENTS

• 1/3 cup drained and finely chopped canned pineapple chunks (reserve the juice)
• 1 cup pineapple juice from the can of pineapple chunks
• 1 TBSP honey
• 2 TBSP red wine vinegar
• 2 TBSP coconut aminos
• 2 cloves garlic, minced
• ½ cup tomato sauce
• 2 TBSP tomato paste

Makes 32 meatballs

Prep Day:

1. In a medium-sized bowl, use your hands to combine the meatball ingredients. Roll the mixture into 1½-inch balls.
2. Line a baking sheet with wax paper. Place the meatballs, evenly spaced, on the sheet, and place it in the freezer.
3. When the meatballs are frozen very firm, transfer them to an airtight container or a 1-gallon freezer bag, and freeze until needed.
4. In a medium saucepan, combine the sauce ingredients. Heat the mixture over medium heat until the sauce begins to boil.
5. Reduce the heat to medium-low, and simmer for 5-10 minutes or until the sauce thickens a bit.
6. Remove the sauce from the heat, and let cool for 15 minutes.
7. Pour the sauce into mason jars, cover them, and place them in the refrigerator to cool completely.
8. Once the sauce is cold, store the jars in the freezer until needed.

Serving Day:

1. Thaw the meatballs and the sauce in the refrigerator overnight.
2. When ready to cook, preheat your oven to 400°F.
3. Placed the thawed meatballs on a parchment-lined baking sheet, and bake for 20-25 minutes or until cooked through.
4. Meanwhile, in a medium saucepan, heat the thawed sauce on medium-low until warm.
5. Serve the hot meatballs with a bowl of sauce on the side for dipping.

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Pecan Stuffed Chicken Thighs

I love these stuffed beauties because they’re like mini-Thanksgiving turkeys! Except it’s not Thanksgiving. And this isn’t turkey. But you know what I mean! The flavorful pecan filling turns an ordinary weeknight meal into something special. I also make this recipe with chicken breasts or turkey breast tenderloins pounded flat with a mallet.

STUFFING INGREDIENTS

• 1 TBSP coconut oil
• ¾ cup chopped raw pecans
• 2 stalks celery, diced (about ½ cup)
• ¼ cup chopped fresh parsley
• 3 medium carrots, diced (about ¾ cup)
• ¾ cup diced white or yellow onion
• 2 cloves garlic, minced
• Pinch of sea salt
• Pinch of freshly ground black pepper
• Pinch of poultry seasoning

CHICKEN INGREDIENTS

• 2 pounds boneless chicken thighs
• Butcher’s twine

FOR SERVING DAY

• ¼ cup coconut oil
• Sea salt to taste
• Freshly ground black pepper to taste

Serves 4

Prep Day:

1. In a large skillet over medium heat, melt 1 TBSP coconut oil. Add the remaining stuffing ingredients and stir to combine. Cook, stirring occasionally, until the vegetables are just tender, about 5 minutes. Set the skillet aside, and let the stuffing cool completely.
2. On a large plate, lay the chicken thighs flat. Spoon about ¼ cup of the stuffing (you may need less, depending on the size of your thighs) into each chicken thigh. Roll the thighs snugly over the stuffing, and tie them with butcher’s twine.
3. Place the tied chicken thighs into 1-gallon freezer bags or a freezer container, being careful not to lose any of the filling, and freeze until needed.

Serving Day:

1. Thaw the chicken in the refrigerator overnight.
2. When ready to cook, preheat your oven to 400°F.
3. Place the chicken thighs in a greased 9” x 13” baking dish.
4. Melt ¼ cup coconut oil, and pour it evenly over the chicken thighs.
5. Season with sea salt and pepper to taste.
6. Bake the chicken for 25-35 minutes or until cooked through. If desired, you can broil the chicken for the last 5 minutes to brown the tops further.

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Mango Cilantro Chicken

The sauce for this chicken is so scrumptious that I caught my husband eating it by the spoonful! It’s also versatile since it’s great on pork and fish too. Sometimes a weeknight cook’s best tool is a flavor-packed sauce that is easy to make and works with many dishes. My family is a bunch of wimps when it comes to hot sauce, so we make ours with only 1/2 tsp, but feel free to add as much as you like. It really adds a wonderful depth of flavor that enhances the sweet mango and the bite of the ginger. You can also grill the chicken, which is our summertime method of choice.

SAUCE INGREDIENTS

• 1 mango, peeled, pit removed, and chopped
• ½ cup loosely packed cilantro
• 1 small shallot, cut in half
• 2 tsp chopped fresh ginger
• 2 cloves garlic, peeled
• ½ cup coconut milk
• 1 TBSP coconut vinegar or raw apple cider vinegar
• 1 TBSP lime juice
• 2 TBSP olive oil
• Your favorite hot sauce to taste (we use ½ tsp)
• ½ tsp sea salt
• ¼ tsp freshly ground black pepper

CHICKEN INGREDIENTS

• 2 pounds boneless chicken thighs
• Sea salt to taste
• Freshly ground black pepper to taste
• 1 TBSP coconut oil

Serves 4

Prep Day:

1. Place the sauce ingredients in a food processor. Pulse until all the ingredients are chopped but are still slightly chunky.
2. Season the chicken with sea salt and pepper. Place the chicken and one-third of the sauce in a 1-gallon freezer bag, and seal.
3. Place the remaining sauce in a 1-quart freezer bag, and seal.
4. Place both the chicken and sauce freezer bags in another 1-gallon freezer bag, and seal. Place the bag containing the sauce and chicken in the freezer until needed.

Serving Day:

1. Thaw the chicken and sauce in the refrigerator overnight.
2. When ready to cook, remove the chicken from the marinade, and discard the marinade.
3. In a large skillet over medium-high heat, heat the coconut oil. Add the chicken and cook until browned on both sides and cooked through, about 6 minutes per side.
4. Meanwhile, in a small saucepan, heat the remaining sauce on low.
5. Spoon the sauce over the chicken and serve.

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