Cauliflower Tabbouleh

tabbouleh

cauliflower-salad

This is a great summer dish to serve as a cold salad for lunch or dinner. It is versatile enough that you can serve it with almost any protein. It is satisfying, adds body to a dish, and yet it is light and refreshing. One of my favorite dishes is this tabbouleh salad with hardboiled eggs, avocado slices and arugula.

Cauliflower Tabbouleh Salad
 
Prep time
Cook time
Total time
 
This makes a great side dish or salad base for an entree- just add some protein and you're good to go.
Author:
Recipe type: Side Dish
Cuisine: Mediterranean, Middle Eastern
Serves: 8
Ingredients
  • ½ head small cauliflower, shredded (about 2 cups)
  • 1 small head broccoli, shredded (about 1 cup)
  • 1 medium carrot, shredded (about ¾ cup)
  • 1 large stalk celery, finely chopped (about 1 ½ cups)
  • 1 small tomato, finely diced (1 cup)
  • 1 small cucumber, diced (about 1 cup)
  • ¼ cup finely diced red onion
  • ½ cup chopped parsley
  • ¼ cup chopped mint
  • ½ tsp sea salt
  • ½ tsp black pepper
  • 1 Tbl ghee, pastured butter or coconut oil
  • Juice of 2 lemons
  • Zest of 1 lemon
  • ¼ cup Extra Virgin Olive Oil
  • 1 Tbl ‘Green Goddess’ Herb blend*
Instructions
  1. To make dressing: Whisk lemon juice, lemon zest, olive oil and herb blend together. Allow to sit while preparing salad
  2. To shred the cauliflower, broccoli and carrots: Roughly chop florets of cauliflower and broccoli, and roughly chop carrot into 1-inch chunks.
  3. Pulse veggies in food processor until resembles “rice”. Not too fine! It’s best to do this in batches so processor isn’t too crowded.
  4. Heat a large saute pan over medium heat, add 1 Tbl ghee/butter/coconut oil, allow to melt. Then add the cauliflower, broccoli, carrots, and saute for about 5 minutes, until slightly softened.
  5. This salad *can* be served raw, I prefer to cook the vegetables slightly.
  6. Transfer shredded veggies to a large bowl.
  7. Add celery, tomato, cucumber, red onion and herbs to the bowl. Add salt & pepper. Stir to combine.
  8. Toss salad with dressing and serve.
  9. *Green Goddess Herb Blend: Mix 1 Tablespoon each of the following dried herbs: dried onion flakes, basil, garlic, & dill. Store in airtight container, great for homemade salad dressings.

 

Spicy Coconut-Crusted Cod

cod

cod

I created this recipe for someone I know who has a hard time with seafood. And by hard time I mean doesn’t want it unless it’s deep fried! This is a much healthier alternative that still provides some crunch and the spice adds great flavor. If you don’t like spicy, substitute your favorite spice or try onion powder.

Spicy Coconut-Crusted Cod
 
Prep time
Cook time
Total time
 
This is a quick main dish option for any night of the week.
Author:
Recipe type: Dinner
Cuisine: American
Serves: 2
Ingredients
  • 1 lb fresh cod fillet, ideally 1-2 inches thick, cut into even pieces
  • ⅓ cup coconut flour
  • 1 tsp sea salt
  • ½ tsp black pepper
  • ½ tsp Berbere spice (it's like a spicy curry spice)
  • 1-2 eggs
  • 2-3 Tbl coconut oil for pan
Instructions
  1. Mix the coconut flour, salt, pepper and berbere spice in a medium bowl
  2. Whisk 1 egg in a small bowl, add a tiny pinch of salt to help break up egg whites
  3. Place fish pieces on a plate large enough that pieces don't overlap
  4. Heat your large saute pan over low-med heat and add coconut oil (enough to generously coat pan)
  5. While pan heats: with ONE hand (this will be your wet hand), dip a fish piece into the egg and flip to coat evenly
  6. Allow excess egg to drip off fish, then place in bowl with coconut flour.
  7. Use your other hand (dry hand) to coat fish evenly with flour, shake off excess and return fish to plate.
  8. Repeat with remaining fish.
  9. Turn pan up to medium heat, place pieces of fish gently into pan, careful not to overcrowd.
  10. Sear 4 minutes until coating is brown, and GENTLY flip fish with a spatula and sear bottom side for 3 more minutes, just until brown.
  11. Careful not to overcook. Fish cooks faster than you think :)

 

Banana-Zucchini Muffin

ban-muffin6

ban-muffin6

This is a great on-the-go snack or breakfast! If you know me, you know I am always looking to sneak veggies into food. This is because a.) mo’ nutrients = mo’ bettah 2.) I cook for families with kiddos who don’t eat many veggies 3.) I cook for a fiancé who is still learning to appreciate veggies as well. Ha!

Banana-Zucchini Muffin
 
Prep time
Cook time
Total time
 
This nutritious little muffin sneaks in veggies but you'd never guess it. You'll need a blender or immersion blender.
Author:
Recipe type: Breakfast
Cuisine: American
Serves: 10-12
Ingredients
  • 3 dates, choped and soaked in hot water for 15+ mins
  • 3 ripe bananas
  • 3 large eggs, whisked together
  • ¼ cup pumpkin puree
  • 1 small zucchini, shredded
  • ½ cup coconut flour
  • ¼ tsp sea salt
  • ½ tsp baking soda
  • ½ tsp baking powder
  • 1½ tsp cinnamon
  • 2 Tbl coconut oil or ghee, melted
  • optional: ⅓ cup raisins
Instructions
  1. Preheat oven to 325ºF (350ºF non-convection)
  2. Line muffin pan with paper liners
  3. Soak the 3 dates on just enough boiling water to cover them, allow to sit while you prep remaining ingredients
  4. Mash bananas in a small bowl with a fork
  5. Add eggs and mix with a whisk
  6. Remove dates from liquid, discard liquid
  7. Add dates and pumpkin puree, and blend with immersion blender -or pour into a blender- mix until dates are mostly all pureed
  8. Return mixture to bowl and add in zucchini
  9. In a separate medium sized bowl, mix together flour, salt, baking soda, baking powder, cinnamon.
  10. Slowly pour the banana mixture into the flour mixture, whisking as you go to avoid clumps.
  11. Just before all is combined, add coconut oil (or ghee) and whisk gently to combine
  12. Add raisins of using
  13. Scoop batter into muffin liners, should make 12 muffins
  14. Sprinkle a smidge of cinnamon on top each muffin if you want because it's pretty!
  15. Bake for 15 mins, rotate pan, bake another 10 minutes and check for doneness: a knife inserted into center of muffin should come out mostly clean. Add 5 more minutes of necessary.

 

Dairy-free Berry ‘Yogurt’

yogurt2

yogurt2

When I went dairy-free, the two hardest things to give up were yogurt and cheese. I’m glad I broke my addiction to both these food items, because it taught me how heavily I was relying on them. I always had yogurt for breakfast, and learning to eat more savory foods in the morning has completely opened up my options for what I can eat.  Today I decided to play around with my grass-fed gelatin and see what I could come up with. I’ve made gelatin gummies, chocolate pudding, and today I thought I’d go for a fruit-based ‘yogurt-like’ snack. I say yogurt-like because I didn’t incorporate probiotics which is what makes yogurt actual yogurt. I first wanted to make sure I could make the recipe work, and then the next time I want to incorporate gut-friendly bacteria.

RECIPE: Dairy-free Berry 'Yogurt'
 
Prep time
Cook time
Total time
 
Sugar-free, dairy-free, crap-free!
Author:
Recipe type: Dessert
Cuisine: American
Serves: 2
Ingredients
  • 8 oz. full-fat coconut milk
  • 2 strawberries
  • 1 banana
  • ¼ cup blueberries
  • 1½ tsp. grass-fed gelatin
Instructions
  1. Pour 6 oz of coconut milk into a blender
  2. Add the strawberries and banana, blend until smooth
  3. Pour mixture into small saucepan and heat over medium-low heat
  4. In a small bowl, sprinkle the gelatin on the remaining coconut milk to absorb the moisture for 5 minutes
  5. Whisk the gelatin mixture into the berry mixture on the stove and whisk gently while heating for about 5 minutes
  6. Add blueberries to blender, and puree with just enough of the coconut mixture to make a blue-ish paste
  7. Pour the blueberry mixture into the bottom of a 12 oz glass jar (or whatever conatiner you want to store it in)
  8. Place the mixture in the freezer and allow to cool for 5 mins
  9. Continue to gently stir the remaining strawberry mixture to avoid a skin from forming while the blueberry mixture cools
  10. Gently pour the strawberry mixture over the blueberry mixture, this is to create a "blueberry-bottomed" look to your yogurt (it's just for fun, you can mix it all together if you want)
  11. I pour the strawberry mix over a spoon which is held over the jar and let it cascade onto the blueberry mixture- this helps the two not mix together
  12. Place your jar in the fridge and allow to set, at least 30 mins
  13. Serve with your favorite garnish such as coconut flakes, nuts, or fresh berries!

 

Kale & Sausage Soup

kale-Soup3

kale-Soup3

This is a great soup to make on Sunday and have the next day for an easy lunch or dinner. The flavors get better after a day, as the ingredients have time to mix together.

Kale & Sausage Soup
 
Prep time
Cook time
Total time
 
A simple, nutrient-dense soup that is surprisingly easy to prepare.
Author:
Recipe type: Dinner
Cuisine: American
Serves: 3-4
Ingredients
  • 1 Tbl butter or ghee
  • 12 oz sausage: with or without casing is fine. I used a sweet italian sausage from a local pastured and organic pork farm.
  • ½ onion, finely chopped
  • 1 stalk celery, chopped
  • 2 carrots, chopped
  • 2 cloves garlic, minced
  • 1 large parsnip (or sub your favorite root veggie), diced
  • ½ head fresh kale, chopped
  • 1 tsp each sea salt and ground black pepper
  • Approximately 24 oz chicken stock, or use any homemade broth you have
Instructions
  1. Heat a medium sized soup pot over medium heat. Add butter/ghee and allow to melt.
  2. If using sausage in a casing, slice into ½-inch thick pieces. Brown the sausage evenly in pot, you may need to brown in several batches so you don’t overcrowd the pot.
  3. Once browned, remove the sausage and set aside in a bowl.
  4. Turn heat down to med-low, adding onion, celery, carrots and stirring occasionally for 5 minutes.
  5. Add your garlic, cook for another 5 minutes.
  6. Add parsnip and kale, stir to combine, and cook for 5 minutes.
  7. Return your cooked sausage to the pot.
  8. Add just enough broth to cover all the ingredients. If you run out of broth, just add water.
  9. Turn heat down to low, cover pot and simmer gently until parsnip is soft when poked with a fork.
  10. Taste for seasoning, you may want more salt.

 

Pumpkin Blueberry Muffins

PumpkinBlueberryMuffins

PumpkinBlueberryMuffins

My take on a muffin isn’t quite the refined sugar-bomb that you see in most bakeries. This recipe is a great on-the-go snack that sneaks in some veggies AND protein -but without any sugar, dairy, or gluten to upset your stomach.

Pumpkin Blueberry Muffins
 
Author:
Recipe type: Breakfast
Cuisine: American
Ingredients
  • ½ cup pumpkin puree
  • 4 large eggs
  • ¼ cup coconut milk (or coconut cream works too)
  • 1 tsp vanilla extract
  • 2 Tbl coconut oil, melted
  • 1 medium carrot, shredded
  • ¼ cup shredded coconut, unsweetened
  • Heaping ¼ cup coconut flour or sweet potato flour
  • ½ tsp baking soda
  • 1 tsp cinnamon
  • pinch salt
  • ¼ cup blueberries (you can use any fruit you want, don’t worry I don’t mind!)
Instructions
Preparation:
  1. Preheat oven to 325 degrees
  2. Line a muffin pan with paper liners
  3. Makes 8 muffins (you can double the recipe if you want more)
Steps:
  1. In a small bowl whisk the pumpkin puree with the 4 eggs, then add the coconut milk and vanilla extract and whisk to combine
  2. Slowly add the coconut oil, then the carrot and shredded coconut
  3. In a separate medium bowl, whisk the flour, baking soda, cinnamon and salt together
  4. Slowly pour the egg mixture into the flour mixture,whisking as you pour to avoid clumps
  5. Add fruit and stir just to combine
  6. Pour batter into muffin liners, stopping ¼ inch from top
  7. Bake for approximately 20-30 minutes until a knife inserted in muffins comes out mostly clean (no major smudges)
  8. *Note: everyone’s oven is different, so I suggest after 20 minutes, check the muffins and bake in 5 minute increments until done.
  9. Also, please note, these consist mainly of pumpkin and egg, so they are not like a normal “muffin”, however you can add 1-2 Tbl more of the flour to experiment with a texture you like. I use minimal flour because I prefer to consume as little of ANY type of flour as possible, even when they are grain-free.
  10. I store these in a glass container in the fridge, and reheat them sliced in half in a skillet. Or just throw them in a baggie and take them on the road with you.