Wholesome Healing

Category: PALEO MEALS

PALEO BEEF STEW

stew
INGREDIENTS:
(serves 4)
2.5 lbs cubed beef for stew
3 tbsp coconut oil or grass-fed butter
4 cups beef stock
1/2 large organic yellow onion, chopped
3 large organic carrots, chopped
4 small organic red potatoes, cubed
1 28 oz. can diced tomatoes
1 tsp fresh rosmary, finely chopped
1 tsp fresh thyme, finely chopped
celtic sea salt and fresh ground pepper to taste

DIRECTIONS:
1. In a large saucepan, over medium-high heat, melt the coconut oil or butter. Stir in the onions, carrots, and potatoes and cook for 5 minutes.
2. Add in the beef, followed by the tomatoes, stock, rosemary, thyme, salt, and pepper.
3. Cover the saucepan, lower the heat, and simmer for about 1 hour, stirring occasionally.
4. Remove the lid, slightly increase the heat, and cook uncovered for about 30 minutes (or until desired thickness is reached).

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EASY PALEO CHILI & PEPPADEW PEPPER ALMOND BREAD

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EASY PALEO CHILI

INGREDIENTS:
2 tablespoons coconut oil or other high heat oil
1 large onion, chopped
2 tablespoons minced garlic
1 pound ground meat (I use bison)
2 large tomatoes, chopped
1 jar (12 ounces) of roasted red peppers (no sugar added), drained and chopped
1 1/2 tablespoons chili powder
sea salt to taste
pepper to taste
optional: chopped cilantro and/or sliced green onions

DIRECTIONS:
1. Over medium-high heat, melt the coconut oil in a large saucepan. Add chopped onions and minced garlic to the oil and allow them to soften and become fragrant (about 2-3 minutes).
2. Add the ground meat and cook thoroughly.
3. Once meat is cooked through, add chopped tomatoes, chopped red peppers, and chili powder. Mix until well combined.
4. Turn heat down to medium-low, cover the saucepan, and allow to simmer for about 20 minutes or until desired consistency is reached.
5. Season with salt and pepper and, if desired, garnish with fresh chopped cilantro and/or sliced green onions.

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PEPPADEW PEPPER ALMOND BREAD

INGREDIENTS:
4 large eggs
2/3 cup melted (but cooled) grass-fed butter or ghee
2 cups almond flour
1 teaspoon baking powder
1/2 teaspoon sea salt
*1/4 cup minced Peppadew peppers (whole, sweet, HOT Piquante peppers)
1 tablespoon coconut oil, melted

*Note: These do contain sugar.

DIRECTIONS:
1. Preheat oven to 350 degrees.
2. Whisk together eggs and melted butter in a large bowl.
3. Stir in flour, baking powder, and salt until moistened.
4. Stir in minced Peppadew peppers.
5. Rub the bottom of an 8×8 baking dish with melted oil and pour batter into dish.
6. Bake for about 20-22 minutes or until the center is well set.
7. Serve with Easy Paleo Chili and top with grass-fed butter, if desired.

DIRECTIONS:

GRAINLESS COCONUT GRANOLA

granola
INGREDIENTS:
1/2 cup coconut oil
1/2 teaspoon vanilla extract
1 tablespoon raw honey or grade B maple syrup
1/2 cup pumpkin seeds
1/2 cup almond slivers
1/2 cup unsweetened coconut flakes
1 cup shredded, unsweetened coconut
1 teaspoon cinnamon
pinch of celtic sea salt

DIRECTIONS:
1. In a large frying pan, melt the coconut oil and then pour into a large bowl.
2. Add vanilla and honey to the melted oil in the bowl and mix well.
3. With a paper towel, dry the frying pan of any excess oil and return to medium-high heat.
4. In the frying pan, roast pumpkin seeds until they start popping (about 2-3 minutes).
5. Remove the pumpkin seeds from the pan and set them aside.
6. In the same pan, roast the almond slivers, coconut flakes, and shredded coconut until slightly brown  (about 2-3 minutes).
7. Add the pumpkin seeds, coconut mixture, cinnamon, and salt to the bowl of liquids and mix well.
8. Pour & store in an airtight container.

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CHOCOLATE COCONUT PROTEIN SMOOTHIE

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INGREDIENTS:
(serves 1)
1 cup of homemade organic coconut milk (or you can use canned full-fat organic coconut milk)
*1 – 1 & 1/2 scoops of chocolate protein powder (I use this one).
1 handful of unsweetened coconut flakes
5-6 ice cubes

*I use more or less powder, depending on how tough of a workout I had.

DIRECTIONS:
1. Place all ingredients into your blender and blend on high power until the ice has been completely blended.
2. Pour into a large glass and sprinkle with crushed coconut flakes. Enjoy!

LEMON & PARSLEY SEARED LAMB CHOPS WITH OVEN ROASTED BASIL TOMATOES


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LEMON & PARSLEY SEARED LAMB CHOPS

INGREDIENTS:
(serves 4)

1/4 cup fresh parsley
1 tablespoon minced garlic
zest & juice of 1 organic lemon
8 bone-in lamb chops
1 teaspoon celtic sea salt
1 teaspoon black pepper
2 tablespoons coconut oil

DIRECTIONS:

1. Combine parsley, garlic, lemon zest, lemon juice, and lamb chops in a large zip lock bag and seal.
2. Allow the ingredients to marinate in the refrigerator for about 30 minutes.
3. Remove lamb chops from marinade and sprinkle with salt and pepper.
4. Heat 1 tablespoon of coconut oil in a large nonstick skillet over medium-high heat.
5. Add lamb chops to pan and cook about 5 minutes per side, or until desired degree of doneness is reached.

OVEN-ROASTED BASIL TOMATOES

INGREDIENTS:
(serves 4)

4 pints cherry tomatoes
2 tablespoons melted coconut oil (or other high-heat oil)
2 tablespoons chopped fresh basil
2 teaspoons minced garlic
1/2 teaspoon celtic sea salt
1/2 teaspoon ground black pepper

DIRECTIONS:

1. Preheat oven to 450 F.
2. Place tomatoes on a foil-lined baking sheet.
3. Drizzle with melted coconut oil, basil, and garlic.
4. Bake for 15 minutes, or until softened.
5. Sprinkle with salt and pepper.

PAD THAI WITH CABBAGE NOODLES

IMG_3092                          Pictured: Pad Thai with Spaghetti Squash Noodles.

PAD THAI

INGREDIENTS:
(serves 2)

1 medium-large head of green cabbage, thinly sliced (or you can use 2 cups of roasted spaghetti squash)
2 eggs
2 teaspoons coconut aminos
2 teaspoons coconut oil
8 ounces raw chicken thighs, diced
1 tablespoon coconut oil
salt
pepper
garlic powder or granulated garlic
paprika
1 medium onion, thinly sliced

Sauce ingredients:
2 tablespoons lime juice
1 teaspoon minced garlic
1/2 teaspoon paprika
1 tablespoon coconut aminos
1/4 teaspoon powdered ginger
1/2 teaspoon apple cider vinegar
1/4 cup almond butter (use unsweetened if you are trying to stay away from sugar)
1/4 cup full-fat coconut milk

DIRECTIONS:

1. Place thinly sliced cabbage in a large skillet and warm over medium heat. Stir fry until wilted and set aside in a separate container.
2. Whisk together the eggs and coconut aminos in a bowl. Melt 2 teaspoons of coconut oil in the large skillet over medium-high heat. Once melted, pour in the egg mixture. Scramble until cooked through. Set aside in a separate container.
3. Melt 1 tablespoon of coconut oil in the large skillet over medium-high heat. Season the diced chicken with salt, pepper, garlic, and paprika to taste. Place the chicken and sliced onion in the large skillet and saute until the chicken is cooked through. Turn the heat down to low.
4. In a medium bowl, whisk together all of the sauce ingredients until well combined.
5. Add the sauce, scrambled eggs, and 2 cups of wilted cabbage into the large skillet of cooked chicken (if you have more than 2 cups, save the remainder for another meal). Turn the heat back up to medium-high and stir fry all of the ingredients until hot.
6. Optional: Garnish with bean sprouts or sliced almonds for a crunchy texture, or a lime wedge, chopped cilantro, and sliced green onions for a fresh accent.

This can also be served with spaghetti squash noodles in place of the wilted, sliced cabbage. 

CHICKEN ALFREDO OVER SPAGHETTI SQUASH NOODLES

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CHICKEN ALFREDO

INGREDIENTS:
(serves 4)

3 tablespoons coconut oil
1 medium white onion, chopped
2 tablespoons minced garlic
2 tablespoons chopped fresh basil
1 can of full-fat coconut milk
1 teaspoon sea salt
1 teaspoon pepper
1 rotisserie chicken (no sugar added)

AND DON’T FORGET…
1 large or 2 medium spaghetti squash for the “noodles”.

DIRECTIONS:

1. Shred the rotisserie chicken into bite-sized pieces and set aside.
2. Heat oil in a saucepan over medium-high heat.
3. Add onion and garlic to the pan and cook for 4 minutes or until softened.
4. Stir in the basil and coconut milk.
5. Bring to a boil and simmer for 5 minutes or until slightly thickened.
6. Stir in the salt, pepper, and chicken. Cook until heated through. Add more seasoning if desired.
7. Serve over SPAGHETTI SQUASH NOODLES (you only need to roast 1 large spaghetti squash or 2 medium for more “noodles”).
*Optional but suggested: Before serving, season the squash noodles with a little bit of coconut oil, salt, and pepper for added flavor.

This was adapted from an emeals recipe. For more recipes like this one, check out emeals.com

SPICY BEEF STIR FRY AND SESAME BROCCOLI

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SPICY BEEF STIR FRY

INGREDIENTS:
(serves 2)

1 tablespoon coconut oil
1 pound flank steak, thinly sliced across the grain
1 small red bell pepper, thinly sliced
1 small onion, thinly sliced
1/2 cup green onions, thinly sliced (optional)
1/4 cup coconut aminos 
1 tablespoon fish sauce (no sugar added)
1-3 teaspoons adobo sauce (less for not-too spicy, more for very spicy)*
1 tablespoon arrowroot powder

*Note: I bought a can of chipotle peppers packed in adobo sauce, chopped up the peppers & used them in turkey burgers, then used the adobo sauce for this recipe. However, I’m sure you can buy the adobo sauce by itself. Or, feel free to use another hot chile sauce of your choice. Just make sure it is free of sugars, like this one here.

DIRECTIONS:

1. Heat coconut oil in a large wok or skillet over medium-high heat.
2. Add beef to the pan and cook until browned.
3. Remove beef from the pan (leaving juices in pan) and add in the bell pepper and onions and cook until softened.
4. In a small bowl whisk together the coconut aminos, fish sauce, adobo sauce, and arrowroot. (You may want to start with less adobo sauce and then add in more at the end if it’s not spicy enough.)
5. Add the beef and sauce into the pan and mix together with the bell peppers and onions.
6. Simmer until the sauce has thickened.

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SESAME BROCCOLI

INGREDIENTS:
(serves 2)

1 pound bag of broccoli florets (or 2 pounds of raw broccoli, stems removed)
1/2 cup water
1/2 cup sesame seeds, toasted
1/2 teaspoon salt
1/4 teaspoon pepper
Drizzle of toasted sesame oil for extra flavor (optional)

DIRECTIONS:

1. Steam the broccoli in water for about 4 minutes, or until tender-crisp.
2. Drain and stir in the sesame seeds, salt, and pepper.
3. Drizzle with toasted sesame oil for added flavor.

HONEY LIME CHICKEN WINGS & CRISPY WHITE SWEET POTATO FRIES

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HONEY LIME CHICKEN WINGS

INGREDIENTS:
(serves 2)
1.5 pounds organic chicken party wings
3 Tablespoons melted coconut oil
3 Tablespoons lime zest
1 Tablespoon raw honey
2 teaspoons minced garlic
1 teaspoon sea salt
1 teaspoon black pepper

DIRECTIONS:
1. Preheat oven to 400 F.
2. Lightly grease a foil-lined baking sheet with oil.
3. Combine all ingredients in a large bowl and toss to coat. Try to work quickly as coconut oil tends to harden as it cools. If the seasoning starts to crumble, just
4. Place the wings on the baking sheet. If the seasoning has started to crumble, just pour it on top of the wings.
5. Bake for 25 minutes or until chicken is done.
6. Garnish with fresh cilantro and serve with a side of sweet potato fries. Enjoy.  🙂

CRISPY WHITE SWEET POTATO FRIES

INGREDIENTS:
(serves 2)
3 medium white sweet potatoes (you can use yams too, if you’d like)
2 Tablespoons tapioca starch (or you can use another kind of starch, like potato starch)
4 Tablespoons melted coconut oil
2 teaspoons minced garlic
1 or 2 teaspoons flaked or coarse sea salt (fine sea salt works great too, but I prefer the larger flakes on fries)
1 teaspoon smoked paprika

DIRECTIONS:
1. Preheat oven to 425 F.
2. Lightly grease a foil-lined baking sheet with oil.
3. Peel and then cut sweet potatoes into medium thick fries (not steak fries or shoestring, but somewhere in between).
3. Place starch into a large ziplock bag.
4. Dump sweet potatoes into the bag with the starch, zip it closed, and  toss to coat.
5. Pour coated fries onto the baking sheet.
6. Drizzle melted coconut oil and minced garlic over fries, and toss with your hands.
7. Rearrange the fries on the baking sheet so they are in a single layer and not crowded. (You may need to use an extra baking sheet to achieve this.)
8. Sprinkle with sea salt and smoked paprika.
9. Place the fries in the oven and bake for 15-20 minutes, turning once halfway through. If using 2 baking sheets, make sure you also alternate the baking sheets halfway through as well.
10. When finished baking, allow to slightly cool before enjoying.

COCONUT PROTEIN WAFFLES

coconut protein wafflesCrispy on the outside, soft and fluffy on the inside; these waffles are high in good fats and protein… but hard to stop eating!

INGREDIENTS:
3 eggs
1/4 cup unsweetened applesauce
1 can full-fat coconut milk
1 cup shredded, unsweetened coconut
2/3 cup vanilla whey protein powder (preferably unsweetened or sweetened only with Stevia. If yours contains sugar, then omit the applesauce).
1/3 cup almond meal
1/2 teaspoon sea salt
1/2 teaspoon baking powder
1 teaspoon cinnamon
1 teaspoon vanilla extract

DIRECTIONS:
1. Grease your waffle iron and preheat.
2. Add eggs to a large bowl and beat well.
3. Add the remaining ingredients to the eggs and whisk together until well mixed.
4. When iron is hot & ready, pour in the batter, and allow it to cook according to the instructions of your waffle maker (usually you can tell that the waffles are ready when the steam from the iron slows down).
5. Carefully remove waffles from the iron with a fork (they are delicate when still hot, so be careful).

Try melting some grass-fed butter and honey together in a small ramekin and then pour over your waffles when they are ready.

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