Oct 30, 2016

Irish Beef Stew & Mashed potatoes

Recipe courtesy of Simply Whisked

Prep time: 15 mins
Cook time: 2 hours 30 mins
Total time: 2 hours 45 mins
Serves: 6

1 tablespoon olive oil
1 pound beef stew meat
4 large carrots, peeled & chopped
1 parsnip, chopped (about 1 cup)
1 onion, chopped
2 cloves garlic, minced
¼ teaspoon dried thyme
¼ teaspoon dried rosemary
¼ teaspoon dried parsley
1 large bay leaf
2 cups beef broth
2 tablespoons butter, melted
2 tablespoons all-purpose flour
¾ cup frozen peas
¾ - 1 teaspoon salt
¼ teaspoon pepper
Mashed potatoes:
4 baking potatoes, peeled and chopped into large chunks
4 cloves garlic, smashed
5-6 tablespoons butter
3 tablespoons coconut milk

Brown the meat over medium-high heat in olive oil.
Add garlic, onion, carrots, parsnip and spices.
Cook for 5 minutes before adding beef broth.
Cover and simmer over medium-low heat for at least 2 hours.
After about 1½ hours, make mashed potatoes.
Boil potatoes in salted water for about 20 minutes or until fork tender.
Strain potatoes and mash with the butter and milk.
Mix the melted butter and flour together to make a roux.
Add the roux, peas and salt & pepper to the stew.
Raise heat to medium-high and continue to cook for ten more minutes.
Remove the bay leaf.
Serve the stew over the mashed potatoes.

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Oct 27, 2016

Low carb Hamburger Casserole

Dinner thanks to Grass fed girl

Low Carb Hamburger Casserole Recipe:

Prep time: 20 minutes

Cook time: 40 minutes



1 large head cauliflower

1 lb ground beef

1/2 teaspoon cumin

1/4 teaspoon paprika

1/2 teaspoon dried oregano

Sea salt and pepper

1 cup coconut milk (or heavy whipping cream)

1 cup chicken bone broth

2 eggs

1/4 cup sliced almonds


Preheat the oven to 350 degrees. Cut the cauliflower into florets and discard the core. Cut the cauliflower into even smaller and more uniform pieces. Place a steamer pot over medium heat with a few inches of water. Add the cauliflower into the top and season with salt. Steam the cauliflower until aldente (barely cooked) and then remove it from heat and set aside uncovered. Place the ground beef in a frying pan over medium heat and season liberally with salt and pepper, cumin, paprika, and oregano. Break up the beef into small pieces with a spatula while cooking. When the meat is mostly cooked remove it from the heat and set aside. Beat the eggs, cream and broth together with a pinch of salt and pepper in a bowl. In a casserole pan layer the cauliflower and ground beef until it is used up. Pour the egg mixture over it, making sure the meat and cauliflower is covered. Bake the casserole for 40 to 45 minutes until the center is set. Add the sliced almonds and broil for 2-3 minutes. Let it cool for 5 minutes then serve and enjoy.

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Oct 26, 2016

Paleo Crab Cakes

Dinner tonight is Paleo Crab cakes

Recipe inspired by Healthy Gourmet 


  • 1 lb. crab meat, cooked

  • 1 cup cauliflower florets, steamed well

  • 2 pastured eggs

  • 3 Tbsp. coconut flour

  • 3 Tbsp. Avocado Mayo (recipe below)

  • 2 Tbsp. fresh parsley, chopped

  • ½ tsp. sea salt

  • ½ tsp. Old Bay seasoning

  • 2 Tbsp. avocado oil or coconut oil


  1. In a medium bowl, add the steamed cauliflower. Gently break up into small pieces, mashing some. Leave some pieces intact for texture.

  1. Add the crab meat and parsley. Gently fold the mixture to distribute the ingredients evenly without breaking up the crab too much.

  1. In a small bowl, whisk together the eggs, mayonnaise, Old Bay and salt. Pour over the crab meat mixture and gently fold.

  1. Now sift the coconut flour over the crab and gently fold the mixture until everything is uniform. The coconut flour is what helps give these cakes that crispy-golden crust.

  1. Transfer to the fridge to chill and firm up - about 10 minutes. Preheat oven to 350 F.

  1. Remove crab mixture from fridge and form into patties. I made mine about 2 inches thick and 3 inches in diameter.

  1. Heat oil in a cast iron pan over medium-high heat. When oil is shimmering, add the crab cakes, being careful to not overcrowd the pan (this will cause steaming, not searing). Cook about 3 minutes to golden brown, then flip and cook another 3 minutes.

  1. Place pan-fried crab cakes on a baking sheet and transfer to the preheated oven to cook through (12 to 15 minutes)

  1. Serve with fresh lemon wedges and Paleo mayo

Avocado Mayo:

  • 2 egg yolks, preferably organic from pastured chickens

  • 2 teaspoons freshly squeezed lemon juice

  • 1 teaspoon Dijon mustard

  • 1 teaspoon white wine vinegar

  • Sea salt to taste

  • 1/4 cup melted butter in a glass measuring cup

  • 3/4 cup nut or olive oil (macadamia, light olive, or walnut oil work wellDirections:

  1. Combine the egg yolk, lemon juice, vinegar and salt in the bowl of a food processor and process for a few seconds to mix.

  1. Have the butter melted to a liquid, but not super hot. Mix in the oil.

  1. With the machine running, slowly add the melted butter/oil mixture to the yolk mixture a tiny bit at a time, until the mixture starts to stiffen and emulsify, about 2 minutes.

  1. If the mayonnaise gets too thick, just blend in 1 teaspoon of boiling water to thin it.

  1. Taste and adjust the seasoning.

Oct 24, 2016

Chicken Fajita Roll Ups

This recipe brought to you by: Eat yourself skinny

Enjoy with an avocado and whatever side you want

Chicken Fajita Roll-Ups

Serves: 3 Servings
For the Marinade:
2 Tbsp olive oil
Juice of half a lime
1 clove garlic, minced
1 tsp. chili powder
½ tsp. cumin
½ tsp. dried oregano
½ tsp. salt
Pinch of cayenne pepper (optional)
2 Tbsp cilantro, chopped
For the Chicken:
3 chicken breasts or 6 thin sliced chicken cutlets ¼-inch thick
½ red bell pepper, sliced
½ yellow bell pepper, sliced
½ green bell pepper, sliced
In a small bowl, whisk together olive oil, lime juice, garlic, chili powder, cumin, oregano, salt, cayenne (if using) and cilantro. Set aside.
For the chicken breasts, if you purchased pre-sliced chicken cutlets then skip to the next step. If using chicken breasts, slice them longways into 2 even slices and firmly pound the chicken using the smooth side of a meat tenderizer to an even thickness of about ¼ inch.
Place chicken cutlets into a large resealable freezer bag and pour marinade over top, making sure they are completely coated. Allow chicken to marinate for a minimum of one hour to overnight.
Once chicken has marinated, evenly place 6 bell pepper slices in the middle of the chicken cutlet, roll up and secure with a toothpick. Repeat this step until all the cutlets have been rolled up and place seam side down in a prepared baking dish.
Brush tops of chicken with remaining marinade and bake, uncovered, at 375 for about 25 to 30 minutes or until the juices run clear. Serve and enjoy!

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Oct 21, 2016

Pulled pork over sweet potatoes

Dinner thanks to: Skinny mom

Serving size: 1 sweet potato, 4 oz pulled pork & 1/4 cup BBQ sauce

2 sweet onions, cut into chunks
½ cup reduced-sodium beef broth
2 pounds boneless pork loin roast
½ teaspoon chili powder
½ teaspoon cumin
½ teaspoon salt
½ teaspoon black pepper
½ teaspoon garlic powder
1 cup Stubb's® Original All Natural Bar-B-Q Sauce
¼ cup apple cider vinegar
1 tablespoon brown sugar
1 teaspoon worcestershire sauce
8 medium-sized sweet potatoes
4 tablespoons Stubb's® Original All Natural Bar-B-Q Sauce (for drizzle)
Put onion chunks and beef broth in a slow cooker and set aside.
Trim fat from pork. In a small bowl, mix chili powder, cumin, salt, pepper and garlic powder. Rub mixture evenly over pork. Place meat in slow cooker (if necessary, cut meat to fit into cooker).
Cover and cook on low for 8-9 hours or on high for 4-4½ hours.
45 minutes before pork is ready, set oven to 400º F. Wash sweet potatoes and pierce each sweet potato several times with a fork. Place the sweet potatoes on a baking sheet lined with foil. Bake for 45 minutes, until potatoes are tender. (To save time you can microwave your sweet potatoes! Puncture each sweet potato several times with a fork. Evenly arrange potatoes in a microwave-safe dish. Cook on high for 4-5 minutes for the first potato, plus 2-3 minutes for each additional potato. Flip potatoes halfway through cooking.)
Remove meat from the slow cooker and place in a large bowl. Use a slotted spoon to remove onion chunks and place in the same bowl as the pork. Using forks, pull meat apart.
In another large bowl, combine BBQ sauce, apple cider vinegar, Worcestershire sauce and brown sugar. Pour over shredded pork and onions; mix thoroughly to coat.
Using a knife, slice sweet potatoes down the middle, creating an open center. Fill each sweet potato with 4-ounces of the meat mixture. Optional: drizzle ½ tablespoon of BBQ sauce back and fourth over the top of each potato.

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Oct 20, 2016

Paleo shepherd pie

Original recipe from : Tastes of Lizzy t


5 large potatoes, peeled and quartered
1/2 stick butter, ghee or coconut oil
1/4 cup almond milk
salt and pepper, to taste
1 cup petite diced tomatoes
1 1/2 cup beef stock
1 teaspoon basil
2 teaspoons minced garlic
1 teaspoon Italian seasoning
1 teaspoon salt
2 teaspoons tapioca starch
2 pounds ground beef
1 small onion, chopped
2 cups chopped carrots
2 cups zucchini, peeled and chopped
2 cups peas
2 cups finely chopped kale

In a large saucepan, boil the potatoes until they are tender (about 10 minutes). Mash the potatoes and cream them together with the butter, milk, salt and pepper until they are fluffy. Set aside.
Place all of the sauce ingredients into a blender and blend until smooth. Set aside.
Brown the ground beef and onions in a large skillet or saucepan. Drain the fat off the meat. Add the sauce and chopped vegetables to the skillet. Cover the skillet and allow the meat and veggies to simmer for 10-15 minutes until the veggies start getting tender. Don't allow them to cook all the way through since they will continue to cook in the oven.
Preheat the oven to 350 degrees. Transfer the meat and veggies to a 9x13 pan. Top the meat mixture with the mashed potatoes and spread it out evenly. Bake for 30 minutes at 350 degrees.
This recipe serves about 10-12 people.

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Oct 17, 2016

Dinner: coconut lime chicken

Dinner tonight people

Creamy Coconut Lime Chicken Breasts - a one pan, Whole 30 approved dish made with only a handful of ingredients. Dairy Free + Paleo + Gluten Free
5 min
Prep Time
30 min
Cook Time
35 min
Total Time


4 skinless, boneless chicken breasts
1/4 teaspoon sea salt
1/4 teaspoon black pepper
1 tablespoon coconut oil
1/2 cup red onion, chopped (it came out to 1/2 onion for me)
1 red chili, chopped optional
1 cup organic chicken stock*
1 tablespoon lime juice (about 1 large lime)
1 tablespoon chopped cilantro
1/2 teaspoon red chili flakes
1/2 cup full fat coconut milk from a can or coconut cream*
1 tablespoon arrow root starch for paleo or corn starch mixed into 1 tablespoons water optional* see notes


Place the skin breasts between two pieces of plastic cling wrap and pound them down to make them even in thickness. This will help the chicken cook evenly and make for more tender chicken. Sprinkle each side of the chicken with salt and pepper.
Melt the coconut oil in a large skillet over a medium high heat on the stove. Add the chicken breasts and cook each side for 5-7 minutes or until browned on each side. Remove the chicken from a skillet and set aside on a plate. The chicken doesn't need to be fully cooked yet because you'll be returning it to the heat shortly.
Add the chopped onion to the same skillet and sauté for a few minutes to soften. Add the chili pepper if you're using it. Sauté another couple of minutes. Add the chicken stock, lime juice, cilantro and chili flakes. Bring the mixture to a boil and then reduce down to a simmer. Let simmer for about 5 minutes to let reduce down. Add the coconut milk and bring to simmer again for another 5 minutes. Add the starch and water at this time if you're using it. You may need to raise the heat slightly higher to bring this to a boil to activate the starch. Once the sauce thickens reduce it back down to a simmer.
Add the chicken back to the skillet, cover and let cook for another 5-10 minutes or until the chicken is cooked all the way through.
Serve with rice or cauliflower rice with the sauce spooned over the top.
Add an extra sprinkling of cilantro & chillies and enjoy!

Inspired from:
A saucy kitchen

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Oct 2, 2016

On Sundays We Meal Prep - take 2

I know I posted a while ago about our meal prep. Just making an update :)

- 2 Hard-boiled Eggs
- 1 cup peppers
- 1 cup spinach

- Chicken Salad
   - 6 oz chicken
   - Peppers
   - Carrots
   - Lettuce
   - Chopped Walnuts
   - Half avocado 
- Homemade Mayo
   - 2 egg yolks
   - 2 teaspoons freshly squeezed lemon juice
   - 1 teaspoon Dijon mustard
   - 1 teaspoon white wine vinegar
   - Sea salt to taste
   - 1/4 cup melted butter in a glass measuring cup
   - 3/4 cup nut or olive oil (I use Avocado oil)

- 1 slice paleo bacon
- Half cup cherry tomatos
- 1 oz Brazil nuts

- 4 Hard-boiled eggs
- 1 cup oatmeal
- 1/2 cup blueberries

- Ground turkey
- Rice
- Black beans
- Corn
- Salsa 
- Jalapenos 

Dinner prep for the week
- 6 peppers
- 5 carrots 

Shopping List:
- 6 lbs chicken
- 2 lbs ground turkey
- 1 can black beans
- 1 pack corn
- 2 Jalapenos 
- 1 pack celery 
- 12 peppers (color choice is yours)
- 1 pack carrots 
- 2 packs rice 
- 1 bag lettuce 
- 1 bag Spinach
- Container of Brazil nuts 
- 30 eggs 
- Chicken broth 
- Bag of walnuts 

Enjoy :)