5 lbs Short Ribs
1 medium Onion
5 cloves Garlic
1/4 cup Tamari (or soy sauce)
1/4 cup Brown Sugar
Place short ribs in a dutch oven and cover with sliced onion, pear and garlic. Mix tamari and brown sugar and pour over short ribs. Cook at 350*F for 2-3 hrs until fork tender, sugar is caramelized and fats are crisped Check while cooking to adjust ribs into liquid.
*If meat is frozen cook for an additional 1-2 hrs
Thinly slice Napa and red cabbage, onion, and carrots and place into a bowl. Toss with remaining ingredients. You can serve immediately, but I prefer making this recipe ahead of time and allowing flavors to mingle!
This is a great go to recipe and freezes well for a quick and easy lunch or dinner. When pushed for time, feel free to add a package of taco seasoning and ranch seasoning (organic if available) in place of the spice list.
Brown ground beef in skillet over medium heat, add garlic and onion and cook until translucent.
Drain beans and corn in colander and rinse well, add to meat.
Empty canned tomatoes (not drained) into the mixture.
Add spices and simmer on medium heat approximately 20 minutes to allow for flavors to blend.
Garnish with cilantro, lime, sour cream, cheese, and avocado.
2 tbsp Chili Powder
1 tbsp Cumin
1/2 tsp Garlic Powder
1/2 tsp Onion Powder
1/2 tsp Red Pepper Flakes
1/2 tsp Oregano
1 tsp Paprika
2 tsp Salt
2 tsp Black Pepper
For those who are not huge fish fans, this recipe is a great way to add some heart healthy omega 3 fatty acids using a milder white fish. The flavorful spices, herbs, and vegetables make this an easy nutrient dense dinner option!
1 lb Grouper
1 Onion (medium)
2 Red Bell Peppers
2 tbsp Algae Oil
1 tsp Cumin
1/4 tsp Garlic Powder
8 Blue Taco Shells
Slice onion and bell peppers and sauté in 1 tbsp of oil until tender. Once done remove from pan and set to the side.
Season filets with cumin, garlic powder, and salt.
Add remaining tbsp of oil to the pan and cook until done (internal temp of 145 •F)
When finished set up taco bar with fish, sautéed vegetables, cilantro, avocado, limes, and salsa...enjoy!
I use this recipe ALL the time as a base for multiple dishes like chicken salad, quesadillas, chicken chili, chicken pot pie...the list goes on and on! Once you have cooked the chicken, simply pull the meat from the carcass, add 1-2 quarts of water to crockpot and cook on low 12-24 hrs to make an amazing chicken stock that serves as a base for many additional recipes. I usually get 2-3 meals per 5 lb chicken that are quick and easy!
1 Whole Chicken (4-5 lbs)
1 tsp Table Salt
Place whole chicken breast side down in a crockpot. If frozen place on high heat for 8 hrs, if thawed place on high heat 5-6 hrs.
Once cooked, use tongs to remove meat from carcass and allow to cook. Remove any additional bones and cartilage and place back in crockpot with carcass. Add 1-2 quarts of water (cover bones completely) and cook on low an additional 12-24 hrs. Once finished allow to cool and pour through sieve. Use broth for chicken chili recipe (or other recipe that calls for chicken stock) or freeze for later use.
I love cooking fattier cuts of meat in a dutch oven! This technique gives the fat a slight char that taste amazing! If you are limiting carbs make a southwestern salad instead of tacos. Make sure to include plenty of healthful sides such as avocado, lime, cilantro, and salsa.
4 lb Boston Butt
1 Onion (medium)
2 tbsp Lime Juice
1 tbsp Chili Powder
1 tsp Oregano
2 tsp cumin
1/2 cup Orange Juice
1 tsp Garlic Powder
Rub spices all over the Boston butt and place in dutch oven (or crockpot).
Add chopped onion, orange juice, and lime juice.
Cook 2 1/2 hours in a dutch oven until fork tender or in the crock pot on low heat 8-10 hrs. (If frozen place on high heat 8-10 hrs in the crockpot).
8 cups Salad Greens
1/2 cup Walnuts
1/2 cup Red Onions (sliced)
1/4 cup Cranberries (dried)
1 small Apple (chopped)
3 tbsp Olive Oil
1 tbsp Red Wine Vinegar
1/2 tsp Raw Cane Sugar (organic)
1 tsp Dijon Style Mustard
Chop onions, walnuts, cranberries, and apple and add to salad greens.
Mix olive oil, vinegar, sugar, and mustard for dressing, add to salad and toss.
This is one of my favorite meals! It is quick, easy, and delicious. Loaded in healthy omega 3 fatty acids and nutrient dense biocompounds, it is a great addition to your weekly meal plan. Capers and red onions are high in quercetin, a powerhouse nutrient that has multiple benefits including stabilization of immune cells and promotion of gastrointestinal tight junctions. Dill is also a great herb offering many micronutrients and has even been shown to help in the management of blood glucose levels!
1 slice of Gluten Free Bread (using bread has fewer carbs than 1/2 bagel)
2 tbsp Cream Cheese (organic)
3 oz Smoked Salmon (lox)
1 tsp Capers
3 rings Red Onion
1 tsp dill (chopped)
Toast bread (or bagel) *If you are limiting carbs using a slice of gluten free bread in place of a bagel will cut carbs from 30 to 15 grams.
Mix cream cheese and dill well and spread on bread.
Add capers and onions then top with smoked salmon.
This is a quick breakfast option. Add onions, spinach, garlic, kale or other favorite vegetable while cooking and top with salsa, avocados, scallions or other healthful treat. Adding spices such as turmeric, thyme or basil is also a great option!
1 lb Pork Sausage
8 Eggs (raw)
1 Package Frozen Kale (10 oz)
1 Onion (chopped)
1 can Mushrooms (4oz)
1 tsp Turmeric
Salt & Pepper to taste
Cook sausage in a pan and crumble. Add extra veggies that need to cook at this point and cook until tender. While sausage is cooking, whisk eggs. When sausage is cooked throughly pour eggs over sausage and cook until done, turning frequently. Add toppings such as salsa and enjoy!
Preheat oven to 350* F. Peel and chop apples. Combine all dry ingredients into a bowl and mix eggs and pumpkin in another bowl. Once mixed add chopped apples. Add dry ingredients to wet and pour melted coconut oil over the top. Mix throughly and spoon into lined muffin tins. Cook at 350*F for 25-30 minutes.
Scallops are an awesome addition to a healthy diet (as long as you do not have an allergy/issue with shellfish). They are an excellent source of many vitamins and minerals including iron, magnesium, phosphorus, zinc, B12 and selenium. They are particularly high in iodine containing 135 mcg/4oz serving, which is 90% of the RDI, and are rich in omega 3 fatty acids. Consider buying frozen scallops unless you live close to fresh local sources. Always remember to check the ingredients to make sure preservatives have not been added. Ideally you will only see scallops, water, and salt listed!
Salted Butter, 2 tbsp
Scallops, 1 lb
Lemon Juice from 1/2 lemon
Capers, 2 tbsp
Dried Parsley, 1 tbsp
Sarah Burnett obtained her M.S. in foods and nutrition and is a Registered and Licensed Dietitian. She lives with her family on a small pasture-based farm in the mountains of north Georgia. Working directly with her food has profoundly effected her views on nutrition and solidified her feeling that REAL, whole foods are essential in nourishing and repairing our bodies. You can read more about her nutrition journey here. Best of luck on your whole food, whole body, approach to health!