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Posted by on Aug 1, 2016 in | 0 comments

Easy Shepherd’s Pie

Easy Shepherd’s Pie

 

Easy Shepherd's Pie, orange sweet potato

 

This is an amazing paleo version of the traditional shepherd’s pie. I was never a fan of sweet potatoes growing up, especially not the marshmallow laden sweet potatoes on Thanksgiving. But I love sweet potatoes now! Maybe because I know how nutritious they are for me, rich in beta carotene which helps produce Vitamin A. You can change up the recipe and use orange or white sweet potatoes. You just might fool someone with the white sweet potatoes. Enjoy this gluten and dairy free recipe.

Easy Shepherd's Pie
 
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Dairy Free, Egg Free, Gluten Free, Grain Free, Legume Free, Nut Free, Paleo, Soy Free
Author:
Recipe type: Easy Shepherd's Pie
Serves: 8
Ingredients
  • Meat Mixture
  • 2 lb. ground beef
  • 1 can tomatoes, diced
  • 4 T. tomato paste
  • 2 T. balsamic vinegar
  • 1½ t. sea salt
  • 1½ t. black pepper
  • ½ t. cayenne pepper (optional)
  • 2 T. Italian seasoning
  • Mixed Vegetables
  • 2 medium carrots, diced
  • 1 small onion, diced
  • 1 c. green beans, diced
  • 2 T. avocado oil
  • Whipped Sweet Potatoes
  • 2 sweet potatoes, baked
  • 1 T. olive oil
  • ½ t. sea salt
  • ½ t. black pepper
Instructions
  1. Preheat oven to 425 degrees F. Wash and dry sweet potatoes, then wrap in foil and place in cookie sheet in oven. Bake 1 hour or until soft.
  2. In the meantime, brown ground beef in large skillet. When browned, add tomatoes, tomato paste, balsamic vinegar, and seasoning. Remove from pan and place in large casserole dish or 9 x 13 inch pan.
  3. Add carrots, onions, and green beans to same skillet and saute in avocado oil until just slightly crisp. Then place on top of beef mixture.
  4. After potatoes have baked, remove foil and add to mixing bowl with olive oil, sea salt and black pepper. Whip the potatoes with a mixture or by hand. Spread atop the vegetable-beef mixture. Sprinkle Italian seasoning atop the mixture.
  5. Bake at 350 for 30 minutes.

 

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Posted by on Jul 27, 2016 in | 0 comments

Italian Spaghetti Sauce with Squash

Italian Spaghetti Sauce with Squash

Spaghetti squash is always in abundance in the summer.  This makes a spectacular dinner, is fun and colorful.  Feel free to use fresh tomatoes in place of the canned tomatoes, it works just as well and is a great way to use up all those garden tomatoes. This is such a great spaghetti sauce, as I use it with lots of recipes. Yum!

Baked Spaghetti Squash

Italian Spaghetti Sauce with Squash
 
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Dairy Free, Egg Free, Gluten Free, Grain Free, Legume Free, Nut-Seed Free, Paleo, Soy Free
Author:
Recipe type: Fish/Meat/Poultry
Serves: 6
Ingredients
  • 1 lb. ground beef or turkey
  • 2 t. black pepper, ground
  • 1 t. oregano, ground
  • 1 T. olive or avocado oil
  • 1 large sweet onion, chopped
  • 3 garlic cloves, minced or 1 T. minced garlic
  • 1 c. mushrooms, sliced
  • 2 cans crushed or diced tomatoes
  • 1 medium green pepper, diced
  • 2 c. chicken broth
  • 1 6 ounce tomato paste
  • 2 T. fresh basil, chopped
  • 2 springs rosemary, minced
  • ½ c. black or green olives, chopped
  • 1 large spaghetti squash
Instructions
  1. Wash squash and cut longways in half. Spoon out the seeds and bake open cut side down in glass baking dish. Dust with olive oil, salt and pepper. Add a little water to baking dish. Bake 1 hour.
  2. Meanwhile, in large pot, brown the meat with 1 t. black pepper. Remove to bowl.
  3. Heat olive oil in same pot, and add garlic, onions, and green pepper.
  4. Saute for 3-5 minutes. Onions and pepper will begin to soften.
  5. Add chicken broth and all other ingredients plus the meat and stir well.
  6. Bring everything to a slight boil. Cover and reduce to simmer for 30-60 minutes.
  7. After squash has cooled, spoon out the stringy squash and place on large serving plate.
  8. Spoon spaghetti sauce over squash and serve.

 

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Posted by on Jul 25, 2016 in | 0 comments

Easy Beef Stew

Easy Beef Stew

Cutting Mushrooms and Carrots for Stew

Most likely you have these ingredients or hand. This is a quick, easy recipe that will take just  minutes to prepare in the morning.  Step aside and let the crock pot do the work.  I love to use my Cuisinart food processor as I can cut up the vegetables in a flash.  I typically prepare vegetables in the beginning of my week in my food processor, then store them in glass lock containers in the fridge to be used for many recipes and just salads or in a stir fry.

Celery in the food processor

Easy Beef Stew
 
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Dairy Free, Egg Free, Gluten Free, Grain Free, Legume Free, Nut Free, Paleo, Soy Free
Author:
Recipe type: Casseroles/Crock Pot/Soups/Stews
Serves: 8
Ingredients
  • 2 lbs. beef, cubed
  • 4 slices bacon, cut in small pieces
  • 2 medium onions, cut in to eighths or wedges
  • 3 celery stalks, diced
  • 1 c. mushrooms, sliced
  • 4 medium carrots, sliced
  • 2 c. tomato juice (no additives)
  • 1 T. honey (optional)
  • 4 T. Great Lakes Gelatin (red can)
  • 1 t. sea salt
  • 1 t. black pepper
  • 2 bay leaves
  • 1 t. oregano
  • 1 t. parsley
  • 1 T. garlic, minced
Instructions
  1. Brown beef and bacon in skillet.
  2. Add beef to crock pot or stock pot.
  3. Add all other ingredients.
  4. Cook 6-8 hours on low heat.

 

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Posted by on Jul 18, 2016 in | 0 comments

Chicken Stock

Chicken Stock

From the beginning of time, man has been eating bone stock or broth. You probably remember your grandmother telling you that chicken soup will make you feel better. Usually, you did feel better. Did you ever wonder why? Chicken broth heals your gut because it is rich in gelatin and it protects and heals the mucosal lining of the digestive tract. It also helps fight infection and reduces joint pain and inflammation. Bone broth is rich in calcium, magnesium, and phosphorous which helps bone grow and repair.

Your soups and stews are so much more nutrient dense if you make them your self.  It is a perfect healing food, rich in calcium, magnesium, chondroitin sulfate, protein, and much more. Helpful Hints: A recommended sized pot is 8-10 quarts, ideally 18/8 stainless steel or use your crock pot.  A smaller diameter and taller stock pot works the best.  Waiting to add the parsley at the end is crucial for maintaining the value of the minerals from the parsley.

images

Chicken Stock
 
Prep time
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Dairy Free, Egg Free, Gluten Free, Grain Free, Legume Free, Nut Free, Paleo, Soy Free
Author:
Recipe type: Casseroles/Crock Pot/Soups/Stews
Serves: 12
Ingredients
  • 1 free-range stewing hen or “layer”, neck and wings cut up OR 3-4 lbs. of boney chicken parts: a combination of necks, backs, ribs, and wings OR the picked carcass of 2 chickens plus chicken feet (optional) NOTE: chicken feet and heads add alot of gelatin, so you can use just them!
  • 4 or more quarts of pure, filtered water to cover all bones
  • 2 T. apple cider vinegar
  • 3 celery stalks
  • 2 carrots
  • 1 bunch parsley, chopped loosely
Instructions
  1. Roast the chicken or pieces for color and to improve the flavor. Place on parchment paper and roast for 30 minutes in a 350 degree oven until slightly browned.
  2. When browned, add chicken or bones with 4 quarts of water. Add 2 T. raw apple cider vinegar and let set for 30 minutes-1 hour.
  3. After chicken-cider-water mixture as set, chop celery, carrots, onions and bay leaves to stock pot. Bring pot to a boil. Skim the scum from the top of the water and discard.
  4. Now turn to low heat. You want to see movement in the pot. This is not a rolling boil; just a simmer.
  5. Cook uncovered for 12-24 hours. This is cumulative time, you may wish to turn off the burner while you sleep or leave the house. Simply leave the pot on the stove, and bring to a boil again when you turn it back on.
  6. Skim any scum and discard.
  7. After the stock has cooked, about 10 minutes before finishing, add fresh parsley. 1-2 Thyme and or oregano can also be added .
  8. Finishing stock:
  9. Pour through a strainer or sieve into a glass or ceramic bowl. Allow to cool on the counter until it reaches room temperature.
  10. Place in the refrigerator to cool completely. After a couple of hours you should have a gelatinous stock with chicken fat on the top. Skim off the fat and use for other cooking and sautéing.
  11. Place stock in containers. If using glass mason jars allow 11/2-2 inches head space on the top. (to avoid jars cracking)
  12. Stock may be frozen up to 5 mo. or refrigerated 5-7 days.

 

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Posted by on Jun 1, 2016 in | 0 comments

French Onion Mushroom Soup

French Onion Mushroom Soup

French Onion Mushroom Soup, prep

This is a very tasty soup, and you won’t even miss the gruyere cheese and baguette. If you like mushrooms, add them. Chicken broth can be substituted for beef broth. Always tastier, if you use your own home-made broth!

French Onion Mushroom soup, cooking

French Onion Soup
 
Prep time
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Dairy Free, Egg Free, Gluten Free, Grain Free, Legume Free, Nut Free, Paleo, Soy Free
Author:
Recipe type: Crock Pot/Soup/Stews
Serves: 8
Ingredients
  • ½ c. avocado oil
  • 4 onions (yellow, white, or vidalia)
  • 2 bay leaves
  • 10 springs fresh thyme
  • 2 garlic cloves, minced
  • 2 quarts beef broth
  • 1 c. red wine
  • 1½ t. black pepper
  • 1½ t. sea salt
Instructions
  1. In large pot, add avocado oil and place over medium heat. Add onions and garlic. Cook until onions are caramelized or deep golden brown. (30-45 minutes)
  2. Next add bay leaves, thyme, salt, and pepper
  3. Add the wine, bring to a boil, then reduce the heat and simmer until the wine has evaporated. (5-10 minutes) Let the flavors develop.
  4. Now add the beef broth, and bring soup to a simmer and cook another 30 minutes on low heat.
  5. Season to taste.

 

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