Coconut prawns

Time & Nutritional data(per serving)

Overall20 mins Hands on15 mins

Total Carbs16.1g Fiber9.1g
Net Carbs7g of which Sugar4g
Protein49.8g Fat38.9g of which Saturated28.4g
Energy641kcal carbs4.9% protein34.5% fat60.6%
Sodium54.7%RDA Magnesium26.1%RDA Potassium35.9%EMR

Ingredients (makes 4 servings)

21.2 oz prawns, cooked	600 g / 21.2 oz
6 large free-range eggs	300 g / 10.6 oz
6 tbsp fine organic coconut flour	72 g / 2.5 oz
1 tsp cream of tartar	3 g / 0.11 oz
1⁄2 tsp baking soda	2 g / 0.07 oz
1⁄2 tsp chili powder or cayenne pepper	1.2 g / 0.04 oz
1⁄2 tsp pink Himalayan or sea salt	3 g / 0.11 oz
freshly ground black pepper	1.2 g / 0.04 oz
2 cups desiccated, shredded coconut	140 g / 4.9 oz
4-8 cups extra virgin coconut oil (or ghee, lard, etc.)	880 g / 31 oz

Optional ingredients (makes 4 servings)

8 tbsp ketchup (home-made) +1.7g of net carbs per serving

120 g / 4.2 oz

Step 1

Crack the eggs in a bowl, season with chili powder, salt and black or cayenne pepper and whisk them well.

Step 2

Add coconut flour, cream of tartar and baking soda.

Note:

Cream of tartar and baking soda act as leavening agents. This is how it works: To get 1 teaspoons of baking powder, you need ¹⁄₄ a teaspoon of baking soda and ¹⁄₂ teaspoon of cream of tartar.

Other options for leavening agents are: gluten and aluminum free baking powder (or baking soda) with apple cider vinegar (1 tsp baking powder + 1 tbsp apple cider vinegar for recipe of 2 servings).

Step 3

Clean and peel the prawns if needed. You can use both cooked or raw prawns.

Step 4

Dip each prawn into the coconut batter and transfer to a bowl filled with shredded coconut.

Step 5

Heat the cooking oil in a small sauce pan (or a deep fryer). Make sure the oil is really hot before you put the prawns in using a heat-proof spatula.

Note:

The smaller and deeper the pan is, the less oil you will have to use and waste. Make sure the oil is hot before you put the prawns in. This will reduce wastage and the prawns will be nice and crispy. Otherwise, they will become soggy and too greasy. To test if the oil is hot enough, throw a pinch of shredded coconut and see if it's sizzling. Keep in mind you will need to make the prawns in batches - don't overfill the pan!

Step 6

Let the prawns fry until golden.

Note:

Instead of deep frying the prawns, you can use coconut oil spray and bake the them in the oven at 200℃ / 400℉ until golden.

Step 7

Carefully remove the prawns and place on a plate lined with paper towels.

Step 8

If you keep them for later, simply reheat in the oven to crisp up!

Chocolate & coconut protein bars

Time & Nutritional data(per serving)

Overall2 h 15 mins Hands on15 mins

Total Carbs 6.2g Fiber 2.9g
Net Carbs 3.3g of which Sugar 1.3g
Protein 23.8g Fat1 9.8g of which Saturated 13.9g
Energy 286kcal carbs 4.6% protein 33.2% fat 62.2% Sodium 5.3%RDA Magnesium 11.4%RDA Potassium 23.1%EMR

 

Ingredients (makes 8 servings)

1 bar extra dark chocolate (99+% cocoa)	50 g / 1.8 oz
1⁄4 cup extra virgin coconut oil	55 g / 1.9 oz
1⁄2 cup organic coconut flour	60 g / 2.1 oz
1⁄2 cup coconut milk	110 g / 3.9 oz
8 scoops whey protein (chocolate) or egg white protein powder (2 cups)	200 g / 7.1 oz
1⁄2 cup almond meal	50 g / 1.8 oz
1⁄2 cup flaked dried coconut	30 g / 1.1 oz
1 vanilla bean (or unsweetened vanilla extract)	1 g / 0.04 oz

Optional ingredients (makes 8 servings)

1⁄4 cup Erythritol or Swerve, powdered +0.25g of net carbs per serving

40 g / 1.4 oz

Step 1

Place the extra dark chocolate and coconut oil into a small bowl and melt in a microwave oven on low heat for just about a minute.

Note:

You can use 99% chocolate or cocoa powder. Just make sure the amount of net carbs is sufficiently low!

You can also melt the chocolate in a pot. Just half fill a bigger pot with water, place a smaller pot in it and bring to a boil. This will prevent the chocolate from burning. 

 

Step 2

Mix the melted coconut oil with dark chocolate.

Note:

You can also use raw cacao powder (3 tbsp for 50 grams / 1.75 oz of 99% chocolate bar).

 

Step 3

Add vanilla extract, fine organic coconut flour, ground almonds and mix in well. Scoop in the whey protein powder. As you add more ingredients, the batter will get thicker..

Note:

You can find all kinds of protein powders. I recommend whey protein isolate that has no artificial sweeteners or colorings, and is GMO and hormone free (e.g. Reflex - Natural Whey, Jay Robb or unflavored whey from Pulsin). If you prefer one with sweeteners, get protein powder free of aspartame and artificial additives. Just remember, the amount of total carbohydrates per 100g should be no more than 6 grams.

Instead of whey protein, you can also use egg white powder or gelatin powder from grass-fed cows.

 

Step 4

Add the flaked coconut.

Note:

Roasting the coconut shortly will release more flavor. Just throw it on a non-stick pan and roast for 1-2 minutes or briefly bake in the oven.

 

Step 5 (optional)

Pour the coconut milk in a separate bowl and mix with powdered Erythritol or Swerve.

Note:

You can use any low-carb sweetener from this list. Beware that stevia is many times sweeter than sugar and you should use just a few drops.

 

Step 6

Pour the coconut milk in and process well. If the mixture is too dry, just add a few drops of water.

 

Step 7

Place the mixture in a square baking dish or any container (about 8x8 inch / ~ 20x20 cm for 8 pieces) lined with parchment (baking) paper. Press the batter in firmly to cover the whole surface. Place in the fridge for at least 2 hours.

 

Step 8

After the batter seems firm, remove it from the fridge. Place it on a cutting board and cut into 8 equal pieces (or 16 for smaller) bars using a knife or a pizza cutter.

Store in the fridge and enjoy!

Cheese & chives omelet

 

 

Ingredients (makes 1 serving)

3 large free-range eggs	150 g / 5.3 oz
1⁄2 cup fresh chives or spring onion	15 g / 0.53 oz
1⁄2 cup feta cheese	75 g / 2.6 oz
1 tbsp butter or ghee, grass-fed (or coconut oil)	15 g / 0.53 oz
pinch of pink Himalayan or sea salt	0.50 g / 0.02 oz

 

 

 Step 1

You will need eggs, crumbled feta cheese, salt, pepper, ghee and fresh chives. Grease a non-stick pan with a tablespoon of ghee (or butter) and keep on low heat.

 

Step 2

 Crack the eggs into a mixing bowl with a pinch of salt and pepper and beat them well with a whisk or fork. 

Step 3

Wash and drain the chives, then chop them into small pieces.Mix the chives with the eggs and pour evenly in the pan. Don't rush it and don't try to cook it fast or the omelet will end up being too crispy and dry.

 

Step 4

Use a spatula to bring in the omelet from the sides towards the center for the first 30 seconds.

 

Step 5

Sprinkle with the crumbled feta cheese when the top of the omelet is still a bit soft.

 

Step 6

Fold the omelet over and cook for another 30-60 seconds. Make sure you don't cook the omelet for too long. The desired texture should be soft, fluffy and not too juicy. Serve hot and enjoy!

PAN-ROASTED HALIBUT WITH MUSHROOMS AND LEEKS

SERVES 4

The smooth, buttery texture of halibut is complemented by the delicate flavor of the leek and the earthy flavor of the mushrooms. This dish is relatively quick to make, ideal for a weeknight dinner and fancy enough to serve to guests.

INGREDIENTS
2 tbsp/30 g unsalted butter

4 cups/300 g crimini mushrooms, sliced

2 large leeks, white and light green parts only, thinly sliced

sea salt and pepper

4 skinless halibut fillets (about 4 oz/115 g each)

5 sprigs fresh thyme

1 tbsp/2 g fresh flat-leaf parsley (garnish)

COOKING INSTRUCTIONS

Heat a large skillet with a lid over medium heat. Melt the butter and add the mushrooms and leeks. Season with salt and pepper. Cook carefully until leeks and mushrooms are softened but not browned. Generously season the halibut with salt and pepper and nestle the fish among the vegetables in the skillet. Add the thyme. Cover tightly. Cook gently until the fish is just cooked through, about 7 minutes. Discard thyme sprigs. Serve the fish with mushrooms and leeks, topped with fresh parsley.

PANFRIED HALIBUT WITH AVOCADO SALSA

SERVES 4

Incredibly quick to make, this is one of my favorite meals to enjoy after a day at the beach. The avocado salsa is so refreshing.

INGREDIENTS

FOR THE AVOCADO SALSA:

2 scallions, chopped

1 small jalapeño, minced

¼ cup/40 g cherry tomatoes, halved

¼ cup/10 g cilantro, chopped

3 cloves garlic, minced

¼ tsp sea salt

¼ tsp pepper

⅛ tsp cumin

3 tbsp/45 ml fresh lemon juice

2 avocados, peeled and chopped

2 tbsp/30 g butter

sea salt and pepper

4 halibut filets, 4 oz/115 g each

COOKING INSTRUCTIONS

In a medium bowl, combine scallions, jalapeño, cherry tomatoes, cilantro, garlic, salt, pepper, cumin and lemon juice. Fold in avocados, taking care not to smash. Heat a large frying pan over medium-low heat. Add butter. Generously salt and pepper the halibut. Once the butter is warm, cook the halibut until lightly browned, about 5 minutes. Flip and cook until the fish is cooked through, opaque and flakes easily, about 3 minutes. Top with avocado salsa and serve.

CHINESE FIVE-SPICE PLUM PORK RIBS

 

 SERVES 4

While no one knows its exact origins, some believe that the Chinese created five-spice powder to encompass all of the five flavors: sour, bitter, sweet, pungent and salty. These five elements combined create a powerful flavor. The five-spice brings a unique flavor to this dish. Remember when using it, a little goes a long way!

 



INGREDIENTS

2 tbsp/40 g raw honey

⅓ cup/80 ml fresh orange juice

1 tsp/2 g Chinese five-spice powder

1 tsp/5 g fresh ginger, minced

1 serrano pepper, minced

3 cloves garlic, minced

1 tsp/5 g sea salt

2 lbs/900 g pork spare ribs, cut into 4 slabs

1 lb/455 g plums, pitted and halved or, if very large, quartered

COOKING INSTRUCTIONS

  Preheat the oven to 300°F/150°C. In a small bowl, mix all the ingredients except ribs and plums until well combined. Place ribs meat-side down in an oven-safe pan with a lid, such as a Dutch oven. Pour sauce over the ribs and make sure they are well coated. Arrange the cut plums around the ribs. Cover and bake for 2 hours. Halfway through remove the lid and baste the pork.

Increase the oven to 375°F/190°C. Remove the cover and flip the pork so the meat is facing up. Bake for an additional 15 to 20 minutes or until ribs are browned. Place ribs on a plate with some plums and drizzle with sauce.

JAMAICAN JERK PORK CHOPS

SERVES 4

When I started the Paleo diet, one of my closest friends brought me some jerk seasoning from Jamaica. I read the ingredients and noticed a few questionable items, so I decided to make my own. This is what I came up with!

INGREDIENTS

2 scallions, chopped

2 cloves garlic, minced

1 tbsp/8 g fresh ginger, peeled and grated

1 serrano chili pepper, seeded and minced

1 tbsp/20 g raw honey

1 tbsp/6 g allspice

1 tbsp/2 g dried thyme

1 tsp/8 g ground cinnamon

1 tsp/3 g ground nutmeg

¼ tsp cayenne pepper

1 tsp/5 g sea salt

1 tsp/5 g pepper

juice of 1 lime

juice of 1 orange

2 tbsp/30 ml coconut vinegar

2 tbsp/15 g coconut aminos

¼ cup/60 ml extra-virgin olive oil

2 tbsp/30 ml coconut oil

4 pork chops, bone in

COOKING INSTRUCTIONS

Combine all of the ingredients in a bowl except the coconut oil and pork. Make sure it is all mixed well. Place pork chops in a shallow bowl and pour marinade over the chops. Cover and marinate for at least 1 hour, up to overnight.

Heat the coconut oil in a large skillet over medium heat. When it has melted, remove the pork chops from the marinade and place in the skillet, making sure they are not crowding each other. If your skillet is not large enough, you may need to do this in batches. Cook 3–4 minutes per side; the length will depend on the thickness of your chops. Flip over as soon as one side is well browned.

SLOW-COOKER CHOCOLATE CHICKEN MOLE

SERVES 6

I have been perfecting the recipe for a slow-cooker chicken mole for several years. I think I finally got it right! The dark chocolate adds richness and complexity, while the peppers add a smoky flavor and the tomatoes brighten up the dish.

 

INGREDIENTS

2 lbs/900 g chicken pieces (breasts and legs work well), bone in, skins removed

salt and pepper

2 tbsp/30 g ghee

1 medium onion, chopped

4 cloves garlic, crushed or minced

6–7 whole tomatoes, peeled, seeded and chopped

5 dried New Mexico chili peppers, rehydrated and chopped

¼ cup/60 g almond butter

2 ½ oz/70 g dark chocolate (70% or above)

1 tsp/5 g sea salt

1 tsp/3 g cumin

½ tsp ground cinnamon

½ tsp guajillo chili powder

avocado, cilantro and jalapeño, all chopped (garnish)

 

COOKING INSTRUCTIONS

Generously salt and pepper the chicken. Place a pan over medium heat and add ghee. Once the ghee has warmed, add the chicken and brown on all sides. This may need to be done in batches. Move chicken to the slow cooker.

Add onion to the same pan and sauté until translucent. Add garlic and sauté for 1 to 2 minutes, until fragrant. Transfer onion and garlic to slow cooker. Add the tomatoes, chili peppers, almond butter, dark chocolate, salt and spices (cumin, cinnamon, chili powder) to the slow cooker. Cook on low for 4 to 6 hours or until chicken is tender and pulls apart easily. If you are home when making this dish, lift the lid once and give a stir to make sure all the ingredients are well combined. Remove chicken bones. Top mole with avocado, cilantro and jalapeño and serve!

Osso Buco

SERVES 6

There are many reasons to love osso buco, one being the delectable marrow in the center that adds a delicious richness to the sauce. What makes this dish for me, though, is the gremolata, a garnish typically made from chopped parsley, garlic and lemon zest. I love how the fresh flavors of the herbs brighten up a luscious meal.

Traditionally this dish is made with veal, but if you don’t have access to humanely raised veal, then beef shanks will work, too!

 

 

 

INGREDIENTS

FOR THE GREMOLATA:

1 cup/40 g fresh flat-leaf parsley

2 tbsp/20 g pine nuts

2 small cloves garlic or 1 large clove

zest of 1 lemon

1 tbsp/15 ml fresh lemon juice

2 tbsp/30 ml extra-virgin olive oil

¼ tsp sea salt

¼ tsp pepper

2 lbs/900 g veal shanks or beef shanks

sea salt and pepper

3 tbsp/43 g ghee

1 large onion, chopped

4 cloves garlic, crushed

2 carrots, peeled and chopped

2 ribs celery, chopped

2 tbsp/30 ml tomato paste (preferably from a jar)

½ cup/120 ml white wine

1 cup/235 ml Beef Broth

COOKING INSTRUCTIONS

To make the gremolata, combine all of the ingredients (parsley, pine nuts, garlic, lemon zest, lemon juice, olive oil) in a food processor and pulse until well combined but still chunky. Adjust salt and pepper to taste. Set aside.

Generously season the veal with salt and pepper. Melt the ghee in a heavy-bottomed pan or a Dutch oven over medium heat. Add the shanks and cook until browned on all sides. Set veal aside and add onion to the pan. Cook until onions are tender, about 10 minutes. Add garlic, carrots and celery and cook until fragrant, about 5 minutes. Add the tomato paste, then add wine and use a wooden spoon to scrape up any brown bits from the bottom of the pan. Add the shanks back to the pan, along with the beef broth. Cover and simmer over low heat for 1½ hours or until meat is tender, occasionally basting the shanks. To serve, arrange the shanks on dinner plates, spoon a generous amount of sauce from the pan over them, and sprinkle them with gremolata.

Simple Shrimp Ceviche

This recipe is always a hit at parties, and it is fantastic for an outdoor barbecue. For the best flavor, prepare the ceviche a couple of hours ahead and let it marinate in the citrus

PREP TIME

40 minutes

COOKING TIME

-

YIELD

4 cups

Ingredients

1 lb cooked, peeled, and deveined wild shrimp (cooled)

1/4 red bell pepper, finely diced

1/4 orange or yellow bell pepper, finely diced

1/2 jalapeño pepper, finely diced (seeds and white ribs removed)

1/4 cup diced raw jicama

1/4 cup diced cucumber (skin-on)

1 tablespoon shallot, finely diced

2 tablespoons cilantro, chopped

2 tablespoons extra-virgin olive oil

Juice of 1 lime

Juice of 1 lemon

2 cups of sliced cucumber,
for dipping

CHANGE IT UP

Add 1 ripe, diced avocado right before serving.

NUTS

EGGS

NIGHTSHADES

FODMAPS

Chop the cooked, cooled shrimp into 1/4-1/2-inch pieces. Combine red bell pepper, orange/yellow bell pepper, jalapeño, jicama, cucumber, shallot, cilantro, olive oil, lime juice, and lemon juice in a large mixing bowl.

Chill the mixture in the refrigerator for 30 minutes before serving with cucumber slices.

Grandma Barbara’s Stuffed Mushrooms

My grandma used to make a big spread of appetizers every holiday, and I always requested her stuffed mushrooms. The original recipe calls for breadcrumbs, so this is an adaptation, but don’t worry—the tops of these get crispy even without the grains.

PREP TIME

20 minutes

COOKING TIME

30 minutes

YIELD

3-4 entree-sized portions / 12 mushrooms
 



 Ingredients

1 dozen baby Portobello

   mushroom caps, cleaned

1 tablespoon bacon fat

  (or other cooking fat)

1/4 cup bell pepper, minced

1/4 cup yellow onion, minced

1 lb ground pork sausage (use ground pork plus Italian Sausage blend)

2 cups spinach, finely chopped or processed

1 clove garlic, grated

CHANGE IT UP

 Substitute ground turkey for the pork. Stuff 4 large Portobello caps instead of 12 baby mushrooms. 

NIGHTSHADE FREE?

Leave out the bell peppers.

NUTS

EGGS

NIGHTSHADES

FODMAPS

Preheat oven to 450^°F.

Place the mushrooms on a baking sheet with the “cup” side facing down, and bake for 10 minutes or just enough to allow some of the moisture to release from the mushrooms. Do this before or while you prepare the filling mixture.

In a large skillet over medium heat, melt the bacon fat, and place the bell peppers and yellow onions in the pan, sautéing until the onions are clear and soft. Add the sausage to the pan, and cook it until little or no pink meat remains (approximately 5 minutes), stirring occasionally to break up any large chunks of meat.

Add the spinach and garlic, and combine together in the pan. Spoon the mixture into each of the mushroom caps, and place them back onto the baking sheet.

Bake for approximately 20 minutes or until golden brown on top.

Spaghetti Squash Bolognese

A traditional meat sauce, Bolognese is usually made with heavy cream and a variety of meats. To keep this one dairy-free, I use coconut milk instead of cream.

PREP TIME

15 minutes

COOKING TIME

60 minutes

YIELD

3-4 servings

 

Ingredients

1 spaghetti squash

Sea salt & black pepper to taste

2 tablespoons bacon fat
   or grass-fed butter

1 onion, finely diced

1 carrot, finely diced

1 stalk of celery, finely diced

1 clove of garlic, grated or
   finely diced

1/2 lb ground veal or beef

1/2 lb ground pork

4 slices bacon, chopped

1/2 cup full-fat coconut milk

3 ounces (1/2 small can) tomato paste

1/2 cup dry white wine (optional)

Sea salt and black pepper to taste

NUTS

EGGS

NIGHTSHADES

FODMAPS

Preheat oven to 375^°F.

Slice the spaghetti squash in half lengthwise so that two shallow halves remain. Scoop out the seeds and inner portion of the squash, and then sprinkle with sea salt and black pepper. Place both halves face down on a baking sheet. Roast for 35-45 minutes—until the flesh of the squash becomes translucent in color and the skin begins to soften and easily separate from the “noodles” that make up the inside.

Allow the squash to cool enough so that you can handle it, and then scoop the flesh out from the inside of the skin into a large serving bowl. Set aside until the sauce is finished.

While the squash bakes: In a large skillet over medium-high heat, melt the bacon fat or butter, and sauté the onions, carrots, and celery until they become translucent. Add the garlic and cook for an additional minute.

Add the ground veal, pork, and bacon, and cook until browned through. Once the meat is done, add the coconut milk, tomato paste, and white wine (optional), and simmer over medium-low heat for 20-30 minutes or until the sauce is well combined and any alcohol is cooked out (if you added it).

Add sea salt and black pepper to taste before removing the sauce from the heat.

Serve over the roasted spaghetti squash.

Citrus Macadamia Nut Sole

Growing up, my mom used to make nut-topped fish nearly every week. Her recipe would change from time to time, but the basics always included butter and some kind of light or white fish. Try this with flounder or halibut if you prefer.

PREP TIME

10 minutes

COOKING TIME

15 minutes

YIELD

3-4 servings 





Ingredients

1/4 cup macadamia nuts, chopped

Zest of one orange

1 lb lemon sole, or other white fish

Sea salt and black pepper to taste

2 tablespoons butter or coconut oil

CHANGE IT UP

Use another type of nut if you prefer, and try it with lemon or lime zest instead of orange.

NUTS

EGGS

NIGHTSHADES

FODMAPS

Preheat oven on a low broil setting.

In a small mixing bowl, combine the macadamia nuts and orange zest. Set aside.

Place the lemon sole on a baking sheet, season with sea salt and black pepper to taste, then top evenly with the butter or coconut oil and nut/zest topping.

Place the fish in the broiler and cook approximately 10 minutes or until opaque white all the way through.

Buffalo Chicken Lettuce Wraps

Lettuce wraps are one of my favorite ways to take whatever random protein I have in the refrigerator and turn it into something delicious and handheld. The crunch and freshness of lettuce wrapped around this spicy chicken is a fun change of pace from Buffalo wings.

PREP TIME

10 minutes

COOKING TIME

5-10 minutes

YIELD

2 large
or 4 small servings

Ingredients 

1 lb boneless, skinless chicken thighs

2 teaspoons chipotle powder 

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

Sea salt and black pepper to taste

2 tablespoons coconut oil

1 head of butter lettuce

1 avocado, sliced

1/2 cup cherry or grape tomatoes, halved

2 tablespoons chopped green onions

NIGHTSHADE FREE?

Toss the chicken in the spices with just garlic and onion powder, omitting the chipotle powder and tomatoes.

FODMAP FREE?

Omit the garlic, onion powder, avocado, and green onions; garnish with cilantro instead.

CHANGE IT UP

Have a favorite hot sauce? Substitute 1 tablespoon in place of the chipotle powder, garlic powder, and onion powder.

NUTS

EGGS

NIGHTSHADES

FODMAPS

Slice the chicken thighs into 1/4-inch strips. Toss the chicken in a mixing bowl with the chipotle powder, garlic powder, onion powder, sea salt, and black pepper.

In a skillet over medium heat, melt the coconut oil, and then place the chicken thighs in the skillet. Cook for approximately 5-10 minutes, turning occasionally until the chicken is white all the way through.

Serve in lettuce cups, and top with sliced avocado, halved cherry or grape tomatoes, and chopped green onions.

Swirly Crustless Quiche

This is a great go-to recipe that you can freeze and reheat in a toaster oven. Try using different types of vegetables and spices to change the flavors each time you make it.

PREP TIME

20 minutes

COOKING TIME

45 minutes

YIELD

Makes 6 servings


 

Ingredients

1 large zucchini, shredded or grated and strained

2 large carrots, shredded or grated

1 teaspoon Rosemary-Sage Salt  

12 eggs, beaten

1 tablespoon butter, bacon grease, or coconut oil

CHANGE IT UP

For the athletes out there, try adding shredded sweet potato to this recipe for an added kick of “Good Carbs.”

NUTS

EGGS

NIGHTSHADES

FODMAPS

Preheat oven to 375^°F.

 

Strain the zucchini with a cheese cloth or strainer bag. (This step isn’t absolutely necessary, but will help to yield a better consistency in your quiche.)

 

Mix together the zucchini, carrots, Rosemary-Sage Salt, and eggs in a large bowl, and then set aside.

 

Grease a 9 inch x 13 inch baking dish with butter, and pour the egg mixture into the pan. For a swirled effect, use a fork to create a circular pattern before baking.

 

Bake for approximately 45 minutes or until the edges are brown. The quiche will puff up while baking and then deflate when removed from the oven.

Lemon & Artichoke Chicken

This is a twist on a classic chicken piccata using whole, bone-in, skin-on cuts, and it carries all of the flavor with none of the flour! This is sure to be a weeknight dinner go-to favorite for your family.

PREP TIME

10 minutes

COOKING TIME

50 minutes

YIELD

4 servings

4 tablespoons butter, ghee, or coconut oil, divided

2 shallots or 1/4 of one onion, sliced

2 cups artichoke hearts, thawed and/or drained and rinsed

1/4 cup capers, drained

Juice of 2 lemons

2 lbs bone-in, skin-on chicken

Sea salt and black pepper to taste

FODMAP FREE?

Omit the shallots/onions, and replace the artichoke hearts with thinly sliced carrots or parsnips.

CHANGE IT UP

You can make this recipe with whole chicken legs, bone-in, skin-on chicken breasts, or a whole chicken. 

NUTS

EGGS

NIGHTSHADES

FODMAPS

Preheat oven to 375^°F.

In a large, oven-safe skillet over medium heat, melt 2 tablespoons of butter. Add the shallots, and sauté them until they are translucent. Add the artichoke hearts, capers, and lemon juice. Stir to combine.

Place the chicken pieces in the skillet, and top each piece with a small pat of the remaining 2 tablespoons of butter. Place the entire skillet into the oven for 45 minutes or until the chicken reaches an internal temperature of 165^°F.

 

Red Palm & Coriander Tuna over Daikon Noodle Salad

Grilled tuna is a fantastic treat, especially in the summertime. The cold daikon noodle salad is a fresh and tasty way to compliment the grilled fish. If you don’t have an outdoor grill, a grill pan will do the trick!

PREP TIME

25 minutes

COOKING TIME

10 minutes

YIELD

3-4 servings

1 tablespoon red palm oil, melted

1 lb wild tuna steaks

1/2 teaspoon Lemon Salt or use 1/4 teaspoon salt and the zest of half a lemon

1/4 teaspoon coriander

Black pepper to taste

1/2 of a lemon

1 tablespoon extra-virgin olive oil

DAIKON NOODLE SALAD

2-3 daikon radishes

1 large carrot

1 tablespoon fresh cilantro, chopped

Juice of 1/2 lemon

1 tablespoon extra-virgin olive oil or cold-pressed sesame oil

Sea salt and black pepper to taste

CHANGE IT UP

Don’t like or can’t find daikon radish? You can make the noodles for the salad out of zucchini or yellow squash—or use all carrots

.

GET THE TOOLS

You can find a julienne peeler easily online as well as in most kitchen gadget shops locally.

Find red palm oil online at Tropical Traditions or in a local, organic grocery store or food co-op.

Description

Brush the red palm oil over each side of the tuna. Combine the lemon salt, coriander, and black pepper in a small bowl, and sprinkle the mixture evenly over both sides of the tuna.

Grill the tuna for 3 minutes on each side or until done to your liking. If you are enjoying wild, sashimi-grade tuna, you can leave it nearly rare. If you are eating a wild but lower grade tuna, cook until it is just pink in the center.

For the Daikon Noodle Salad: Rinse and peel the outer skin of the daikon radishes with a standard vegetable peeler. Using a julienne peeler (or continue with the standard peeler if you don’t have a julienne peeler), continue to “peel” the radishes into noodle-shaped pieces. Repeat this process with the carrot.

In a large mixing bowl, toss the julienned radishes and carrots with the chopped cilantro, lemon juice, oil, salt, and pepper. Serve immediately to retain the crunch, as the daikon will become soggy if it sits too long before serving.

Plate the tuna over the Daikon Noodle Salad and finish with a squeeze of lemon; drizzle the extra-virgin olive oil over the tuna before serving.

BANGKOK MEATBALLS

INGREDIENTS

4 scallions, chopped

1 inch/2 cm fresh ginger, peeled and chopped

1 stalk lemongrass (the pale yellow parts only), chopped

1 tbsp/15 g fish sauce

1 tbsp/15 ml fresh lime juice

6 Thai basil leaves

2 Thai chili peppers, chopped

2 lbs/910 g ground turkey

2 tsp/15 g raw honey

2 eggs, lightly whisked

1 tsp/5 g sea salt

½ tsp pepper

1 tbsp/2 g arrowroot starch

coconut oil for frying

SERVES 6

This twist on a traditional meatball is to die for! Thai flavors are some of my favorites and I jump at every opportunity to experiment with them.

Thai chili peppers are sometimes hard to come by. If you can’t find some, serrano peppers make a good substitute.

COOKING INSTRUCTIONS

Place scallions, ginger, lemongrass, fish sauce, lime juice, basil leaves and chili peppers in a food processor until the mixture forms a paste. Add it to the meat and combine, but do not overmix. Whisk the honey into the eggs. Add the egg and honey mixture to the meat. Add salt and pepper. Sprinkle the mixture with arrowroot; fold it in until it disappears. Using a tablespoon, scoop up some of the meatball mixture and shape it into a ball. Heat a wok over medium heat. Add enough coconut oil to cover half of the meatballs. Drop the meatballs into the wok to fry. Using a spoon, turn the meatballs to fry the other side. Cook until the meatballs are browned on all sides, about 10 minutes. Move to a plate lined with paper towels to drain.

CHEF’S TIP

If you don’t have a wok, place ¼ cup/60 ml coconut oil in a skillet. Keep turning your meatballs until they are browned on all sides.