Coconut Shrimp

Coconut Shrimp with spicy mayo. Super simple. thaw frozen shrimp. Dunk in egg then in coconut flour/coconut mix. Make sure pan is hot and coconut oil is sizzling. Fry about 2min on each side.

Mayo is one cup grape seed oil, one egg and the juice from 1/2 a lemon. Add Cajun spice if you like it hot. The key to mixing the mayo is using a glass jar. It whips up in about 1 minutes if you mix it in glass.

This is one of my favorite high protein, fat and fibre meals. Enjoy! 

Chicken Broccoli Alfredo Casserole

Ingredients:

• 4 Cups Cauliflower, steamed and chopped
• 3 Chicken Breasts, Cooked and Cubed
• 1 Can Coconut Milk
• 1 Stick Butter
• 1/2 Teaspoon Salt, 1/2 Teaspoon Black Pepper
• 3/4 Cup Parmesan
• 3 Large Eggs
• 2 Cups Broccoli Crowns, chopped
• 1 Teaspoon Garlic Powder
• 1/2 Onion Chopped, 6 Strips of Bacon cut in Quarters

Directions:

1. Preheat oven to 160c. Melt butter in microwave bowl. Add in coconut milk, garlic powder, parmesan, salt, onion and eggs and whip with a fork or whisk.
2. Add chicken and cauliflower and mix it in. Pour into casserole dish.
3. place bacon in a single layer across the top.
4. Bake for 1 hour. Flip bacon half way through so it gets crispy on both sides.

I also steamed cauli and broc together, drain well and chop up and mix with chicken. Pour the liquid over the top, then add bacon. 

The Meatball Shop's Mini Buffalo Chicken Balls

 

 

Ingredients

• 2 tablespoons olilve oil
• 4 tablespoons (1/2 stick)  butter
• 1/3 cup Frank's Red Hot sauce or any other favorite hot sauce
• 1 pound ground chicken
• 1 large egg
• 1/2 celery stalk, minced
• 3/4 cup almond meal or flour

Yields: 40 3/4-inch meatballs or 5 rissoles

Preparation

Preheat the oven to 450°F. Drizzle the  oil into a 9 x 13- inch baking dish and use your hand to evenly coat the entire surface or fry in pan. Server with Paleo Ranch Dressing over salad. 

Stuffing from Paleo Comfort Foods

Ingredients
1 pound ground pork
2 teaspoons fresh sage leaves, freshly chopped
1 teaspoon fresh thyme, chopped
¼ teaspoon fresh rosemary, finely chopped
¼ teaspoon cayenne pepper
¼ teaspoon crushed red pepper flakes
2 tablespoons coconut or olive oil
3 cups celery, chopped
2 cups onion, chopped
3 granny smith apples, cored and chopped
1 pound mushrooms, chopped
1-2 tablespoons poultry seasoning
Salt and pepper to taste
2 eggs
¼ cup turkey stock or drippings from turkey


Directions
1. Preheat oven to 350 degrees.
2. In a large skillet, brown pork along with sage, thyme, rosemary, cayenne pepper and red pepper flakes. Mix well and remove to bowl when cooked through.
3. In the same skillet, heat oil over medium heat. Add in celery, onion, apples and mushrooms, and cook until onions are translucent and celery and mushrooms somewhat softened. Mix in the poultry seasoning, salt and pepper.
4.  In a small bowl, whisk together the eggs and turkey stock. Set aside.
5. Combine the pork with the sautéed vegetables in a large baking dish, and pour the egg/stock mixture over.
6. Bake, covered, for 30 minutes, uncovering for last 10 minutes to brown the stuffing on top.
(you can – if preferred – stuff your turkey with some of this goodness as well!)

From Paleo Comfort Foods

Thanksgiving Side Dish: Bacon and Chive Sweet Potato Biscuits

From PaleoOMG

 

 

 

Prep time:  30 mins

Cook time:  30 mins

Total time:  1 hour

Serves: 12

 

Ingredients

• 1 large sweet potato or yam (equivalent to 2 cups mashed)
• 3 tablespoons Coconut Flour
• 3 eggs, whisked
• 6-8 strips of bacon, diced
• leftover rendered fat from bacon
• 3-4 tablespoons chives, thinly diced
• 1 teaspoon baking powder
• ½ teaspoon garlic powder
• salt and pepper, to taste

Instructions

1. Preheat oven to 415 degrees.
2. Pork holes in your sweet potato with a fork.
3. Place in oven and bake for 30-40 or until soft.
4. Once the sweet potato is done baking, turn oven down to 375 degrees.
5. When you sweet potato is almost done cooking, place your diced bacon into a skillet and brown until crispy. Then place your cooked, crispy bacon on a plate covered with a paper towel to soak up the excess fat. The fat that is left behind in the pan, you will use in your biscuits.
6. When your sweet potato is done, peel and place in a bowl and mash with a fork.
7. Then add in your eggs and mix well with your sweet potato. Then add your in your bacon fat and mix well.
8. Then your dry ingredients: coconut flour, baking powder, garlic powder, and salt and pepper.
9. Finally add your diced cooked bacon and chives. Mix thoroughly
10. Now line a baking sheet with parchment paper and use a large spoon to drop your biscuits on the sheet, shaping them as needed. Try to make them all equal in size so they cook the same.
11. Place in oven and bake for 22-27 minutes.
12. Let rest.
13. Top with some melted grass fed butter. You don’t have to, since it’s not paleo, but I did it, and it was delicious. Trust me.

Notes

If you don’t use bacon/bacon fat, add ¼ cup of coconut oil, melted.

Autumn Breakfast Hash

Morning active time: 12 minutes
Total time: 1 hour

• 1 acorn squash
• 4 small apples
• 1/4 lb bacon, diced
• 1 lb chicken sausage
• 1 bunch green onions, chopped

On the night before, halve and seed the squash. Core and chop the apples. Place the squash cut side down into a baking dish. Add 1/4 inch of water and the diced apples. Bake at 350 degrees for 45 minutes. Allow to cool and save for the morning.

In the morning, dice the bacon and add to a large skillet on medium. Chop the sausage into bite-sized pieces. Once the bacon has browned, add the sausage and green onions. Sauté for around 5 minutes, stirring often. 

Cut the squash into bite-sized pieces. Add the squash and apples to the skillet. Mix and cook until warm. 

Nutritional info: 3 servings at 45g carb, 40g prot, 40g fat


Recipe from Catalyst Athletics

Sweet Potato Latkes

From: Everyday Paleo 

"My boys love Sweet Potato Hash for breakfast but frankly, I’m kind of tired of it, so last weekend I decided to make my pile of freshly grated potatoes into sweet potato pancakes, or latkes if you will. We topped the savory sweet cakes with bacon and fried eggs.  Yum.

If you are looking for a way to fill up your kids in the morning, or if your trying to get them excited about eating paleo, there’s nothing like a sweet potato based breakfast fried in coconut oil to delight their taste buds."

Sweet Potato Latkes

5 cups grated sweet potato

2 eggs

2 tablespoons onions, minced

1 teaspoon cinnamon

Sea salt and black pepper to taste.

Mix all ingredients together in a large mixing bowl. Heat a griddle or skillet over medium heat and melt a spoonful of coconut oil.  Take small handfulls of the potato mixture and drop onto the hot griddle or skillet and press down gently into little “cakes”.  Cook for 3-5 minutes on each side or until golden brown and crispy and the potatoes are done all the wat through. Top with fried eggs and bacon if you so desire. Makes 12 latkes.

Roasted Seasonal Veggies

Grab green, orange, purple, yellow, brown... seasonal veggies, chop in bite size pieces and spread on baking sheet. Drizzle with olive oil, salt, pepper, and any seasoning you like....then bake at 160C for about 20 minutes. Mix up about half way through.

Super easy way to make veggies. I had roasted veggies with baked chicken marinated in Jamaican Jerk sauce I found at the food show this weekend.

Cauliflower crust Pizza

ingredients directions

crust
1 head of cauliflower, steamed and crushed into cauliflower “rice” (approx. 2 cups)
2 eggs
1⁄2 cup almond meal
1 tbsp. oregano
1⁄2 tbsp. garlic powder
1⁄2 tbsp. crushed red pepper flakes
1 tsp. salt
2 tbsp. olive oil

toppings
1⁄2 cup pizza or marinara sauce 1 cup diced pineapple

8 ounces of sliced ham, diced

1. Preheat oven to 450 F.
2. In a large bowl, mix together cauliflower rice, eggs, almond meal and spices.
3. Grease a large cookie sheet. Place cauliflower mixture on the sheet and shape into a large, thin circle a half-inch thick.
4. Brush the top with olive oil.
5. Bake in the oven for 20 to 25 minutes until the top is brown and crisp.
6. Remove from oven and immediately spread tomato sauce on the crust.
Directions

1.Preheat oven to 450 F.
2. In a large bowl, mix together cauliflower rice, eggs, almond meal and spices.
3. Grease a large cookie sheet. Place cauliflower mixture on the sheet and shape into a large, thin circle a half-inch thick.
4. Brush the top with olive oil.
5. Bake in the oven for 20 to 25 minutes until the top is brown and crisp.
6. Remove from oven and immediately spread tomato sauce on the crust. 

7. Cover the cauli-crust with the toppings and place under a broiler for 3 minutes to heat the toppings.

8. Serve and enjoy! 


Experiment with different toppings. 


From The CrossFit Journal

CoConut-Crusted Salmon

ingredients2 5-ounce portions of salmon 2 eggs, beaten2 cups shredded, unsweetened coconut (or chopped almonds, hazelnuts, pecans, etc.)2 tbsp. coconut oil


directions
Heat coconut oil over medium-high heat.

Dip salmon pieces into the egg, then press them into the coconut/nut mixture. Sprinkle the mixture on top of the salmon as well and press it in firmly.

When the oil is very hot, gently lay the salmon in it. Once you place the salmon, don’t move it until it is time to flip it—2 to 3 minutes, when the coconut begins to brown.

Cook the opposite side for another minute, then put the pan directly into an oven preheated to 400 F. If you do not have ovenproof pans, you may place the salmon on a baking sheet to finish cooking. 


Depending on how thick your pieces are, they could take 3 to 8 more minutes. You can tell when the salmon is done by poking along the edge of the thickest part to see if the layers are flaky. From CrossFit Journal 

Easy, Fast and Tasty

So, my new favorite quick meal, is.......

I use 400 or 500grams of any good mince, free range chicken, local lamb or grass fed beef.

Then grate some veggies, I used red onion, orange kumara, courgette, added pesto, sun dried tomato, salt, pepper and parsley. Mix, make into patties, and throw on the grill. Top with avocado and side salad. yum!

Venison Rissoles

500g of venison mince
2 cloves of chopped garlic
1Tbsp chopped parsley
1 Tbsp chopped marjoram
1/4 cup Almond Meal
½ Tbsp lemon zest
1 Tbsp Moroccan spice rub

Combine all rissole ingredients except the Moroccan spices and make into 4 large rissoles (patties) or 12 small ones. Dust with the Moroccan spice rub and cook small rissoles a well oiled hot plate for 3 minutes each side. Cook larger rissoles for longer, making sure they are cooked through. We made them on the grill. Serve with spinach salad.

Spanish Tortilla

Everyday Paleo Spanish Tortilla

2 medium yams, peeled and sliced into thin rounds with a mandoline slicer

2 cups torn arugula leaves

1 purple onion, sliced thin

3 tablespoons coconut oil

10 eggs

½ teaspoon sea salt

½ teaspoon black pepper

½ teaspoon smoked paprika

1 teaspoon garlic powder

In a saute pan (this is a pan that is about 2-3 inches deep unlike the flatter skillet), heat 2 tablespoons of the coconut oil. Make sure your oil is hot enough that is sizzles when you lay in a slice of yam. Cook the yam slices in a single layer in batches in the hot oil, flipping after frying for about a minute on each side or when they start to brown. Set the cooked yams aside, add the remaining tablespoon of coconut oil into the pan and saute the onions just until they start to turn brown. While the onions are cooking, beat the eggs together with the spices in a medium sized bowl. After the onions begin to brown, spread them evenly on the bottom of the pan and layer the yams on top of the onions, followed by a layer of the arugula. Poor the egg mixture evenly over the layers of veggies and cook over medium or medium low until the edges start to look done (about 4-5 minutes). Move the entire pan underneath your broiler for another 5-6 minutes until the “tortilla” is firm on top. Remove and slice like a pizza and eat immediately. Serves 4-5. Easy to make the night before and re-heat for breakfast.

Beetroot Salad

• 4 good-sized beetroots, lovely different colours if possible, scrubbed, peeled and cut into fine matchsticks

• 3 ripe pears (or you could use apples), peeled, cored and cut into matchsticks

• 1 x lemon oil dressing see below recipe

• sea salt and freshly ground black pepper

• 200g/7oz feta cheese

• a small bunch of fresh mint, smallest leaves picked optional: a large handful of sunflower seeds

Recipe from Jamie Oliver

Mushroom & Asparagus Fritatta

1 Bunch of Asparagus

2 Large portabella mushrooms

6 Eggs

Olive oil

Basil

Pine nuts

I rarely measure anything I cook, but I'll try to let you know what I did because it was delicious!

Add olive oil and heat non stick over proof pan, slice asparagus & mushroom and toss in pan, cook throughly adding basil and pine nuts. Scramble all 6 eggs and pour evenly over veggies. Then Grill in oven for about 10 min or less. Keep an eye on it, it cooks quickly. Serve with sliced avocado. Great for leftovers or make it the night before and heat it up for a quick breakfast.

Riced Cauliflower

Recipe from Paleo Comfort Foods

1 head of cauliflower

1 cup (250ml) chicken stock

1/4 teaspoon fresh cracked pepper

2 cloves garlic, crushed

1. Cut your cauliflower had into small chunks.

2. Place all ingredients in a medium saucepan and bring to boil.

3. Reduce heat to medium heat and cover, allowing to cook for 20 minutes or so until the cauliflower is very tender and easily mashed with a fork.

4. Drain liquid but save and use if you need to add more moisture.

5. Mash with a fork, add more liquid if you need to, for smooth whipped potato consistency, you can blend in a food processor. Salt and pepper to taste.

Scalloped Kumara

Here is my take on Scalloped potatoes:

3 medium orange kumara

100grams of feta

2 slices of streaky bacon

2 tablespoons of butter

Grease bottom of 9x9" baking dish with coconut oil or butter. Then peel and thinly slice kumara. Layer in baking dish, top each layer with a bit of feta, salt and pepper. Set oven to 160C. Once you have layered all the kumara, melt the 2 tbls of butter and pour evenly over kumara, cover with foil and bake for 30-40 minutes. Let cool and top with crumbled crispy bacon.

Coconut Pancakes

From The Primal Blueprint Cookbook:

Ingredients:

3 eggs

3 tbls melted butter

1/4 cup plus 2 tbls coconut milk

1/2 tsp Honey

1 tsp vanilla extract

1/4 tsp salt

1/2 cup coconut flour (sifted)

1 tsp gluten free baking powder

1/2 cup of water

Optional additions: flaked coconut, berries, nuts, cinnamon, bananas etc.

Servings: 5 Large or 10 small

Instructions:

Whisk together eggs, oil, coconut milk, honey and vanilla. In a separate bowl, stir together dry ingredients then add the wet ingredients, stirring until smooth. Add the water to thin the batter out until it reaches you desired consistency. In a well oiled pan (I used coconut oil) or griddle, cook pancakes until browned on both sides (about 3 minutes each). Smaller pancakes are easier to flip than larger ones, since the pancakes will fall apart if they are too big.

I made the little ones, then buttered then and added eggs and bacon on top. Very filling and you can count them as your fat intake.

Bacon Wrapped Figs

From Everyday Paleo

You'll need fresh figs and streaky bacon.

Step 1: Preheat your oven to 160c

Step 2: Cut each bacon strip in half.

Step 3: Wrap a piece of the cut bacon around each fig and place seam down on a baking sheet.

Step 4: Bake in your pre-heated oven for approximately 40 minutes or until the bacon is crisp. Make sure you baste the figs half way through the cooking time with the bacon grease.

Let them cool for a few minutes before you chow down because the inside of each little fig treasure will be like searing hot molten lava.

Drizzle them with a little bit of balsamic reduction. Directions for how to make a balsamic reduction can be found here under the Prosciutto Wrapped Pear recipe.…

Thanks Sarah!

Burgers and Fries

Burgers and fries are one of my fav meals. Grass fed barbecued beef burger topped with guacamole and wrapped in a huge lettuce leaf. The best part is you don't even need to turn on the oven; the sweet potatoes are great on the grill too.

Beef Burgers
1 pound (preferably grass fed beef)

For the fries use orange kumara: Toss wedges of sweet potato in olive oil and salt and pepper. Grill for approximately 20 minutes so put them on first.

Top your burger with guacamole or tomato and bacon and wrap in a big green Lettuce leaf.