SPINACH AND BACON QUICHE

12 slices bacon
2 c. fresh or frozen spinach, chopped (if using frozen spinach, defrost and drain well, 1 - 12 oz. pkg.)
3/4 c. onion, finely minced
3 tbsp. butter
1 c. each firmly packed Swiss & cheddar cheese, shredded
1/4 c. flour
1 1/2 tsp. dry mustard
1/2 tsp. baking powder
6 eggs
1 tsp. salt
2 tsp. fresh lemon juice

Fry bacon crisp.
Combine spinach, onion and butter in microwave safe saucepan. Cover with wax paper and microwave 4 1/2 minutes on high, stirring once.
Toss cheese with next 3 ingredients and spread in bottom of quiche or pie dish. Crumble bacon. Stir into spinach mixture and spread over cheese. Beat eggs with salt and lemon juice and slowly pour into dish.
Microwave 3 minutes on High, then 8 to 10 minutes at 50% power (medium), removing wax paper last 3 minutes.

Bacon Wrapped Sweet Potato Wedges

Ingredients:

• good quality bacon
• sweet potatoes – peeled and chopped (fairly chunky)
• a dash or two of Cajun spice
• some sea salt

Prep:

• start by peeling and chopping the sweet potatoes into wedges (chunky style) and place in a bowl
• sprinkle with Cajun spice and mix thoroughly
• then take the sweet potato wedges and wrap them with slices of bacon (if bacon is too wide, you can slice length-wise…it really depends on the cut!)
• line a baking sheet with some tin foil and then arrange bacon-wrapped wedges evenly on the pan
• preheat oven to approx. 325-350 degrees and cook until bacon becomes crispy (40-ish minutes depending on oven)
• if you wish to make them ‘extra-crispy’…turn the oven to broil for the remaining 5-10 minutes
• plate and sprinkle with coarse sea salt

Chicken with Sun Dried Tomato Sauce

Ingredients

• 2 whole chicken breasts, bone-less;
• 1 ½ cups heavy cream (use coconut milk as an alternative);
• Good quality steak seasoning, optional;
• 4 fresh thyme sprigs;
• ½ cup homemade chicken stock;
• 10-12 sun-dried tomatoes, purred in a blender or food processor;
• ½ tsp fresh thyme leaves
• Sea salt and freshly ground black pepper to taste;

Preparation

1. Preheat oven to 375 F.
2. Season the chicken breasts all over with sea salt and freshly ground black pepper. Optionally, also season them with a good quality steak seasoning. Look in your local health food store for a brand that is gluten-free and doesn’t contain any vegetable seed oil.
3. Place them in a baking dish, place a sprig of fresh thyme on top of each and place in the preheated oven for about 45 minutes, until the juices run clear.
4. Meanwhile, in a large skillet over a medium-low heat, bring the cream or coconut milk and the two remaining thyme sprigs to a light boil.
5. Once boiling, lower heat and let simmer. Allow the cream or coconut milk to reduce by approximately 1/3 of its volume. This should take close to 10 minutes.
6. Remove the cream or coconut milk from the heat and allow it to sit at room temperature for about 10 minutes. Do not  remove from skillet.
7. Remove the thyme sprigs and return to heat. Add the chicken stock and allow to simmer for another 5 minutes.
8. Add the purred sun-dried tomatoes, season with salt and pepper to taste and the fresh thyme leaves.
9. Pour on top of the cooked chicken breasts and enjoy!

Cinnamon Chicken

Ingredients

• 1 3lbs chicken, cut into 8 pieces (breasts, drumsticks, thighs and wings);
• ½ tsp sea salt;
• ½ tsp black pepper;
• 2/3 tsp cinnamon;
• 2 cloves garlic, minced;
• ½ tsp paprika;
• 1 onion, sliced;
• 1 cup water or chicken stock

Preparation

1. Preheat your oven to 400 F.
2. In a small bowl, combine the salt, pepper, garlic and cinnamon. Rub the chicken pieces with this mixture and allow it to sit for about 30 minutes at room temperature.
3. Place the chicken pieces in a large roasting pan, sprinkle the meat all over with the paprika and add the onion slices to the pan.
4. Cook for 35 minutes and then reduce the heat to 350 F.
5. Stir in a cup of water to the roasting pan and continue cooking for another 50 minutes.
6. Serve and use the juices from the pan as a sauce.

Bacon and Leek Souffle

5 slices bacon, thinly sliced crosswise
2 medium leeks, light green and white part only
½ teaspoon dried thyme
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
½ cup low carb milk* or ¼ cup cream plus ¼ cup water
5 ounces cream cheese, cut into cubes
½ cup grated Parmesan cheese
5 large eggs, separated
1 large egg white
½ teaspoon cream of tartar (omit if beating egg whites in a copper bowl)


Preheat the oven to 325 degrees F. Grease an 8- by 8-inch baking pan. Chop the leeks; you should have about 2 cups, chopped.


Cook the bacon in a medium skillet until crisp, about 8 minutes. Transfer bacon to a large bowl with a slotted spoon. Add the leeks to the skillet, reduce the heat to medium-low, cover, and cook, stirring occasionally, for about 4 minutes or until softened. Place leeks in bowl with bacon and stir in the thyme, salt, and pepper.


Gently warm the milk or milk substitute in the skillet on medium-low heat. Stir in the cream cheese and Parmesan and whisk until melted and smooth. Add the milk and cheese mixture to the bowl with the bacon and leeks and stir together. Let cool until just warm. Gently stir in the egg yolks and set aside.


In a medium bowl, beat the egg whites and cream of tartar, if using, with an electric mixer to medium-stiff peaks. With a large spatula, carefully fold the egg whites into the leek and bacon mixture. Scrape the mixture into the prepared pan and bake until puffed and golden brown on top 22 to 24 minutes. Serve immediately.  (It took a little longer in my oven. If it is still soupy in the middle, put it back in the over for another 5 minutes or so.)


For each of 6 servings: Net Carbohydrates: 4.2; Fiber 0.4; Calories: 329; Protein: 12.4; Fat: 29.4

Salmon Cakes

Ingredients

1 (14.75 ounce) can salmon, drained and flaked
2 eggs, beaten
1 small onion, diced
1 teaspoon ground black pepper
3 tablespoons vegetable oil


Directions

Pick through the salmon and remove any bones.
In a mixing bowl, beat the eggs and add the diced onion, salmon and pepper.
Mix thoroughly.
Shape into 2 ounce patties; about 7 or 8 patties.
In a large skillet over medium heat, heat the oil.
Fry each patty for 5 minutes on each side or until crispy and golden brown.

Artichoke and Spinach Dip

Prep Time: 5 mins
Total Time: 35 mins

Ingredients:

1 (10 ounce) box frozen chopped spinach, thawed
1 (14 ounce) can artichoke hearts, drained and roughly chopped
1 cup shredded parmesan-romano cheese mix
1/2 cup shredded mozzarella cheese
10 ounces prepared alfredo sauce
1 teaspoon minced garlic
4 ounces softened cream cheese
pepper (optional)

Directions:

1 Preheat oven to 350 degrees.
2 Combine ingredients thoroughly in a bowl and spread mixture into a small baking dish (I used an 8" X 8" dish).
3 Bake for 25-30 minutes or until cheeses are bubbling and melted.
4 Serve with celery and enjoy.

Paleo Alcoholic Drink!

Per Drink:

Pour Two Shots Tequila over ice
Add juice from one whole Lime
Add a splash of soda water


Enjoy!

Carrot Banana Muffins

2 Cups Blanched almond flour
2 tsp baking soda
1 Tb cinnamon
1 Tb Pure vanilla
1 cup dates (pitted) or raisins
3 Ripe bananas
3 Eggs
1 tsp apple cider vinegar
1/4 cup coconut oil
1 1/2 shredded carrots
3/4 cup walnuts

Mix together with a electric mixer. Spoon Mixture into paper lined muffin tins. Bake at 350 for 25 minutes.

Almond Flour Pizza Paleo/Primal

I'm having pizza withdrawal. I am this close to ordering it from the local greasy pizza dive. I will make this instead.


Ingredients:
Crust:
2 Cups Almond Meal/Flour
2 Eggs
2 Tsp Extra Virgin Olive Oil
1 Tsp salt

Sauce:
1 Can Tomato Paste
1-2 Cups Water (To desired thickness)
1 Tsp Dried Oregano
1 Tsp Garlic

Toppings:
Whatever you want!
We used fresh shredded swiss and mozzarella, chicken, bacon and onion!

Instructions:
Crust:
1. Pre-heat oven to 350 degrees
2. Mix all ingredients in a large mixing bowl. This should give you a ball of “dough”. If your dough is too “mushy” (like mine was), continue to add almond flour until you get a good consistency.
3. Make a pizza sheet or baking tray non-stick. This is VERY important if you want your pizza slices to come off in one piece.
4. Press your dough on the sheet nice and even about 1/4 inch in the middle and 1/2 inch at the edges.
5. Put crust in the oven for 15 minutes. It should look slightly golden brown when you take it out.

Sauce:
1. In a saucepan, combine all ingredients. Use water to desired thickness. We like ours pretty thick. Feel free to add more spice if you want it, too.
2. Simmer on stove for approximately 15 minutes.

Toppings:
You will want to pre-cook any meat going on your pizza. Veggies can go on fresh and raw, or cooked depending on your preference. Your favorite cheese will do, but I recommend the 50/50 mix of mozzarella and swiss that we used. It melted perfectly and tasted great!

Put it all together:
1. After crust comes out of the oven, spread sauce evenly over crust.
2. Add your cheese and toppings evenly on top of sauce.
3. Put back in the oven and bake at 350 degrees for approximately 15 more minutes. Cheese should be evenly melted.
4. Slice and enjoy!

Breakfast Frittata

Prep and Cook Time: 20 minutes Ingredients: ½ medium onion, minced 4 medium cloves garlic, chopped ¼ lb ground lamb or turkey 1 + 2 TBS chicken broth 3 cups rinsed and finely chopped kale (stems removed) 5 omega-3 enriched eggs salt and black pepper to taste

Directions:

1. Mince onion and chop garlic let them sit for 5 minutes to enhance their health-promoting benefits.
2. Preheat broiler on low.
3. Heat 1 TBS broth in a 9-10 inch stainless steel skillet. Healthy Sauté onion over medium heat, for about 3 minutes, stirring often.
4. Add garlic, ground lamb or turkey, and cook for another 3 minutes on medium heat, breaking up clumps.
5. Add kale and 2 TBS broth. Reduce heat to low and continue to cook covered for about 5 more minutes. Season with salt and pepper, and mix.
6. Beat eggs, season with a pinch of salt and pepper, and pour on top of mixture evenly. Cook on low for another 2 minutes without stirring.
7. Place skillet under broiler in middle of oven, about 7 inches from the heat source so it has time to cook without the top burning. As soon as the eggs are firm, it is done, about 2-3 minutes.Serves 2

Healthy Cooking Tips:

It is important to chop kale fine so it cooks in a shorter amount of time and allows its flavor to integrate with the other flavors. Also, make sure you break up the clumps of meat with a spoon while sautéing. This will also allow the flavor of the meat to seep into the other ingredients. Use a stainless steel skillet as close to 9-10 inches as possible so the vegetables don't overcook and you have some height to your frittata. 

Paleo Chicken Salad

3 romaine leaves
boneless, skinless chicken breasts
salt & pepper to taste
2 tbsp coconut oil or olive oil
handful red grapes cut in half
1 stalk celery chopped
mayonnaise


cube chicken breast in to 1/2 to 1 inch pieces.
Heat oil in pan. add chicken pieces. Spice to taste. cook thoroughly.
in a bowl place chicken chunks, celery, grapes, and dressing to taste.
Wash and dry romaine leaves. scoop chicken salad in to leaves and enjoy!

Tandoori Chicken and Roasted Brussels Sprouts

The Food

- 2 chicken breasts, cut into 1.5" chunks
- 1/2 cup plain yogurt
- Juice of 1 lime
- 1 1/2 tsp fresh grated ginger
- 2 tbs paprika
- 1 tsp cumin
- 1/2 tsp coriander
- 1/4 tsp salt
- 1/4 tsp curry
- Dash of cayenne
- 1 clove garlic, minced
- Brussels sprouts *quartered, if desired*
- Olive oil


The Prep
The night before, mix the yogurt, ginger, lime juice, spices, garlic, and chicken in a bowl, cover, and refridgerate overnight


The Method

Preheat oven to 350
Toss Brussels sprouts with oil

Spread Brussels sprouts on foil lined and sprayed baking sheet and put in oven on a lower shelf
Meanwhile....
Drain chicken and placed on foil lined baking sheet (don't need to spray)
Stir sprouts after 30 minutes and increase oven heat to broil
Once broiler is heated put pan of chicken on the top shelf
Cook for 10 minutes, or until internal temperature reaches 160, turning after 5 minutes
Remove both pans from oven, serve side by side

Chicken Broth

With crock pit chicken: add ingredients with bones back in to the pot and cook over night.

Ingredients:

1 whole pastured chicken or 2-3 pounds chicken bones with or without bits of meat, including feet if you have them
4 quarts cold water
2 T vinegar
1 large onion, coarsely chopped (or your bag of collected frozen onion parts)
2 carrots coarsely chopped (I omit this sometimes)
3 celery sticks, coarsely chopped (I omit this if I don’t have celery)


The Directions:

Throw all of your chicken parts in a pot, add the water, vinegar and vegetables. Let sit for a half hour, then bring to a boil and remove the scum/foam that rises to the top. No need to remove the floating fat. Reduce heat, cover and simmer for 6 to 24 hours. The longer you cook the stock, the more rich and flavorful it will be.
If you used a whole chicken, don’t leave the meat in there for more than about 3-4 hours. Remove the chicken, remove the meat and reserve, and put the bones back in the broth to cook.
Remove the whole chicken pieces with a slotted spoon. Strain the stock into a large bowl, then ladle into mason jars. Let the jars sit until they are pretty cool, then freeze or refrigerate.
If you want to defat: put the mason jars (or the large bowl) into the fridge until they’re completely cool then break off the fat. Freeze the fat for use in gravies.

Crockpot Chicken

The Ingredients:

1 chicken fryer
1 TBSP Coconut Oil
Garlic Powder
Fresh or Dried Herbs (Thyme, Rosemary, Oregano)
Lemon Pepper
Lemon Slices (optional)

The Directions:

Wash the chicken and pat dry. Put chicken in the crockpot and top with all the seasonings.

Cook on low all day. Turn off the crockpot and take out chicken. Let cool before taking out the bones.

Tip - take out all the bones while the chicken is warm. It falls apart and doesn't take much work to clean out all the meat.

Chicken and Veggie Stir-fry

Ingredients:

4 chicken breasts - chopped into bite size pieces
4 cups bok choy - chopped
4 cups brocoli - chopped
1 white onion - sliced
2 cloves garlic - crushed
1 tablespoon fresh ginger - grated
1 carrot - chopped
1/4 cup soy sauce (gluten-free)
1/8 cup macadamia nuts
2 teaspoons cumin
1 teaspoon coriander
1 teaspoon turmeric
dash of cayenne - for some kick!
2 tablespoons coconut oil
salt + pepper

Directions:

Toss chicken with garlic, ginger, & spices
Heat coconut oil in a large pan & fry chicken until cooked through. Half way through frying chicken, add soy sauce.
Remove chicken, & saute veggies in the remaining juices of the pan - add more coconut oil, if needed.
Once veggies are cooked, add macadamia nuts & toss chicken back in - saute together for another 1-2 minutes.

Pumpkin Muffins

NGREDIENTS

1½ cups – Almond Flour (Used Bob’s Red Mill) (940cal)
3/4 cup – Canned Pumpkin (60cal)
3lrg – Whole Eggs (215cal)
1 tsp – Baking powder
1 tsp – Baking soda
½ tsp – Ground Cinnamon
1½ tsp Pumpkin Pie Spice (5cal)
1/8 tsp – Salt
1/4 cup – Honey (250cal) (optional)
2 tsp almond butter (66cal)
5 whole almonds (or some sliced almonds)


INSTRUCTIONS

Grease 6 muffin tins with coconut oil (or use paper muffin cups and add about 1/2 tsp melted coconut oil to batter)

Mix all ingredients. Pour mix into the 6 tins.

Bake at 350F for 25 minutes on the middle rack.

Stick almonds in the top when they come out hot.

Collard Greens

Ingredients

1 tablespoon olive oil
6 slices bacon
1 large onion, chopped
2 cloves garlic, minced
1 teaspoon salt
1 teaspoon pepper
3 cups chicken broth
1 pinch red pepper flakes
1 pound fresh collard greens, cut into 2-inch pieces


Directions

Heat oil in a large pot over medium-high heat.
Add bacon, and cook until crisp.
Remove bacon from pan, crumble and return to the pan.
Add onion, and cook until tender, about 5 minutes.
Add garlic, and cook until just fragrant.
Add collard greens, and fry until they start to wilt.
Pour in chicken broth, and season with salt, pepper, and red pepper flakes.
Reduce heat to low, cover, and simmer for 45 minutes, or until greens are tender.

Paleo Brownies

16 oz of walnuts
1 egg
1 cup honey
1/2 cup baking cocoa
1 tbs pure vanilla extract
1/2 tsp coarse sea salt
1 tsp baking soda
2 oz unsweetened dark chocolate chopped
1 – 2 tbs coconut oil

Directions

Preheat oven to 325. Grease a 8 x 8 baking dish with coconut oil.

Pulse walnuts in food processor until smooth and creamy.

In a large bowl, beat an egg. Add in the nut butter and vanilla and honey and stir to combine.
Add in cocoa powder, salt and baking soda. Stir in chopped chocolate.

Pour batter into greased baking dish.

Bake at 325 for 30-35 minutes. It will puff up in oven and settle when it cools. To check doneness, insert a toothpick or knife in the center. It should come out clean.

Cool for 15 minutes and then cut and eat.

Sweet Potato Apple Hash

Ingredients:

2 Cups peeled and diced sweet potato
1/2 Red Onion diced
1 Granny smith apple peeled and diced
1 Tbsp Cinnamon


Process:

Preheat a skillet over medium-high heat

Melt a cooking oil of your choice, I used coconut oil

Add your apples and onions and saute until the onions start to carmelize and turn brown
Next add your sweet potatoes and saute for 2-3 minutes

Now take some water, and pour in the skillet mixing well and ensuring nothing is stuck to the bottom of the pan

Cover the entire pan and let the water steam your potatoes

I diced my potatoes really small so all it took was one session of steaming all of the water off and they were done

If after all your water has evaporated your potatoes still aren't done, just add more water and repeat

Once done to your liking, turn off the heat and add the cinnamon and mix well, then plate