Good Sources of Good Fat: 4-5 Servings daily Ex V coconut oil Ex V olive oil, avocado, macadamia, walnut or almond oil. Should not be used for high-heat. For cooking use ghee ,butter or coc oil. MCT oil-medium chain triglyceride…
Chicken and Toasted Barley Pilaf (can sub Quinoa) Prep time 10 min. Cooking Time 60 min. Yield 6-11/2 cup servings. This is a high fiber dish. Even though the carb and fat total appear to be high, the fiber reduces…
Easy, delicious and nutritious! ¼ cup balsamic vinegar 2 tablespoons plain Greek yogurt 3 tablespoon berries of choice (crushed) 1½ teaspoons olive oil 1 teaspoon Dijon-style mustard 1 clove garlic, minced ¼ teaspoon kosher or sea salt ⅛ teaspoon black…
Potato Leek Soup Ingredients 1 pound leeks, cleaned and dark green sections removed, approximately 4 to 5 medium 3 tablespoons unsalted butter or coconut oil Heavy pinch kosher salt, plus additional for seasoning 14 ounces, approximately 3 small, Yukon gold…
Soup’s On! A great Paleo dish full of flavor, fiber and nutrition! Ingredients: 1 cup brown lentils 2 cups water 6 cups chicken bone broth 3 Tbsp olive oil or coconut oil 1 large onion,…
Watercress is high in Vitamin K, C, and B vitamins, manganese and antioxidants. A powerhouse of nutrition! Ingredients 1 bunch watercress, trimmed and chopped 4 sprigs fresh mint, chopped 1 handful flat-leaf parsley or cilantro, chopped 1 heart of romaine,…
Ingredients 2 cups cooked quinoa 1 – 2 Tbsp. organic, unrefined coconut oil, ghee or butter 1 medium onion, chopped fine 1 tsp. sea salt or to taste 3/4 tsp. pepper 2 Tbsp. dried sweet basil 2 Tbsp. paprika 4-6…
Summer Harvest Squash Casserole Using a variety of herbs and vegies from the garden! I have created a delicious squash casserole from our abundant heirloom squash and yummie fennel. Ingredients: 3-5 small squash (any kind will do) 1-2 fennel bulb…
Use a blender or a food processor A great hot weather favorite. Add any herbs you like such as dill, marjoram, cilantro or thyme! Ingredients: 1 1/2 – 2pounds ripe tomatoes slices and 2 thick slices…
Watermelon Salad A great summer dish! Ingredients: 1/4 cup good quality apple cider vinegar (Bragg’s) 1 tbs. coconut sugar or a few drops of stevia 8 (roughly 4 by 2 inch) pieces of seedless watermelon 4 ounces feta cheese, crumbled…
Ingredients: 1 cup oats, rolled or cracked (NOT the quick cooking kind, but ‘old fashioned,’ like Bob’s Red Mill) 1 cup warm water 2 T whey plain whole milk, yogurt, kefir or buttermilk (or lemon juice to make this casein…
Cabbage Soup Ingredients 2 quarts water (or chicken broth) 3 tabs olive or coconut oil, or butter (do not heat to smoking) ½ onion, chopped 2 cloves garlic, chopped (more if desired) 4 teaspoons chicken bouillon granules (if not using…