Veggie Spiral Pie With Spiced Tomato Sauce & Chopped Salad

Zucchini Pancakes

Looking for a pancake recipe that’s savory instead of sweet? Look no further! Make extra to reheat anytime or eat them cold the next day.

PREP TIME

10 minutes

COOKING TIME

20 minutes

YIELD

Approximately 8 small pancakes or 2 servings


 

Ingredients

3 eggs

1 tablespoon coconut flour

Sea salt and black pepper to taste

2 cups shredded zucchini (using a food processor with a shredding disc is ideal, or by hand)

Coconut oil or bacon grease for pan frying (amount will vary)

SIDE NOTE

A food processor makes this recipe super quick and easy.

NUTS

EGGS

NIGHTSHADES

FODMAPS

Beat the eggs with the coconut flour, sea salt, and black pepper. Mix in the shredded zucchini until well combined.

Add about 1/8 inch of coconut oil to a large skillet over medium-low heat. Spoon the mixture into the skillet in “cakes” that are approximately 4-6 inches in diameter.

Cook until they hold together, flipping once as you would a standard pancake.

Serve warm or at room temperature.

 

Carrot Gingerbread Muffins

These muffins are a fantastic way to sneak some veggies into a treat. Each one contains about 1/4 cup of carrots, while the spiciness of the gingerbread is an indulgence.

PREP TIME

20 minutes

COOKING TIME

35-40 minutes

YIELD

12-18 muffins





 

Ingredients

6 eggs

1/2 cup butter or coconut oil

1 teaspoon pure vanilla extract

1/2 cup blackstrap molasses

1/2 cup blackstrap molasses

1/4 cup grade B maple syrup

1/2 cup coconut flour 

1/2 teaspoon sea salt

1/4 teaspoon baking soda

1 teaspoon cinnamon

1 teaspoon ginger

1/2 teaspoon ground cloves

3 cups carrots, shredded

1/2 cup raisins (optional)

FROSTING (OPTIONAL)

1/4 cup coconut butter

1/4 cup coconut oil

1/4 teaspoon of freshly grated ginger

1 tablespoon orange zest

1 tablespoon shredded coconut

1 tablespoon maple syrup

CHANGE IT UP

The frosting recipe can be modified and used for other muffins as well. Use lemon zest instead of orange or, leave it.

NUTS

EGGS

NIGHTSHADES

FODMAPS

Preheat oven to 350^°F.

 

Whisk the eggs, butter or coconut oil, pure vanilla extract, molasses, and maple syrup together in a large mixing bowl. Sift in the coconut flour, sea salt, baking soda, cinnamon, ginger, and ground cloves. Next add in the carrots and raisins (if using) and combine together.

 

In a muffin tin, scoop 1/4 cup of the batter into each lined muffin container (natural parchment muffin papers work best for lining), and bake for 35-40 minutes.

 

Combine all frosting ingredients until smooth. Allow the muffins to cool slightly before frosting.

   

Pork Braised in Kiwi-Coconut Sauce with White Beans

Look for curry paste in the Asian section of your supermarket (the Thai Kitchen brand is widely available). It’s a combination of spices and ingredients like lemongrass and curry leaves; try adding it to chicken broth as the base for an Asian-inspired soup.

PREP TIME: 25 MINUTES / TOTAL TIME: 1 HOUR / SERVINGS: 6










Ingredients
1 tablespoon canola oil
6 (1¼″ thick) boneless center cut pork loin chops (about 5 ounces each)
½ large red onion, chopped (about 3⁄4 cup)
1 can (14 ounces) light coconut milk
1 tablespoon green curry paste
11 kiwi, peeled and chopped (about 4 cups)
1 can (15 ounces) cannellini beans, drained and rinsed
1 can (8 ounces) pineapple chunks, drained and chopped
6 tablespoons roasted unsalted sunflower seeds
3 tablespoons thinly sliced shallots
3 tablespoons chopped cilantro

1 HEAT the oil in a large pot or Dutch oven on medium-high heat. Season the pork with ¼ teaspoon salt and freshly ground black pepper. Brown the pork in batches without moving until the bottoms are deep golden brown, 2 to 3 minutes. Turn and repeat on the opposite sides. Transfer to a plate as browned.

2 REDUCE the heat to medium low, add the onion, and cook, stirring occasionally, until softened, about 6 minutes. Add the coconut milk, curry paste, and 11⁄3 cups of the kiwi. Bring to a simmer, reduce the heat to low, cover, and cook until the kiwi is soft, about 5 minutes. Remove from the heat. Working in batches, transfer to a blender and puree (be careful when blending hot liquids).

3 RETURN the coconut mixture to the pot and bring to a simmer on medium-high heat. Add the pork and any juices accumulated on the plate. Reduce the heat to low, cover, and simmer, turning halfway through, until the pork feels firm and the center is just barely pink, 12 to 14 minutes. Let stand off the heat, uncovered, 5 minutes. Season to taste with salt and freshly ground black pepper.

4 COMBINE the beans, pineapple, sunflower seeds, shallots, 2 tablespoons of the cilantro, and the remaining kiwi in a large bowl. Divide among 6 plates. Divide the sauce evenly among the plates and top with a pork chop. Garnish with the remaining cilantro, and serve.

NUTRITION (per serving: 1 chop, ¼ cup sauce, 3⁄4 cup beans) 501 calories, 37 g protein, 45 g carbs, 20 g fat, 7 g saturated fat, 307 mg sodium

Beef and Broccoli with Brown Rice

Try using tamari soy sauce in this dish. Compared to regular soy sauce, it’s made with less or no wheat and tends to be smoother, more complex, and less salty. You’ll find it in the Asian section of large supermarkets.

PREP TIME: 20 MINUTES / TOTAL TIME: 1 HOUR 20 MINUTES / SERVINGS: 4











Ingredients
1 cup brown rice
1⁄3 cup reduced-sodium soy sauce
1 tablespoon rice vinegar
1 tablespoon honey
2 teaspoons sesame oil
2 teaspoons cornstarch
8 ounces white mushrooms, sliced (about 1½ cups)
2 teaspoons canola oil
1¼ pounds sirloin tip steak, top sirloin, or top round, thinly sliced
1 large head broccoli (about 2¼ pounds), trimmed, florets cut into bite-size pieces
1 large orange bell pepper, sliced (about 1¼ cups)
1 tablespoon peeled, chopped fresh ginger (1″ piece)
3 cloves garlic, chopped
2 teaspoons sesame seeds, toasted

1 BRING 2 cups water to a boil in a medium saucepan on high heat. Stir in the rice, cover, reduce heat to low, and simmer until the rice is tender and the liquid is evaporated, about 50 minutes. Remove from the heat and let stand 10 minutes.

2 WHISK the soy sauce, vinegar, honey, sesame oil, cornstarch, and 3 tablespoons water together in a small bowl. Set aside.

3 COAT a large skillet with cooking spray and heat on medium heat. Add the mushrooms and cook, stirring occasionally, until tender and lightly browned, 8 to 10 minutes. Transfer to a bowl. Add the canola oil to the skillet and raise the heat to medium high. Add the beef and cook, stirring occasionally, until browned and just cooked through, 3 to 5 minutes. Add to the mushrooms.

4 ADD the broccoli and bell pepper to the skillet and cook, stirring, until lightly browned, about 2 minutes. Add 2⁄3 cup water and simmer until evaporated, about 2 minutes. (If the skillet is too small to fit all the vegetables at once, cook in two batches, using 1⁄3 cup water per batch. Return all vegetables to the skillet before proceeding.) Add the ginger and garlic and cook 1 minute, stirring constantly. Add the soy sauce mixture and simmer until slightly thickened, about 3 minutes. Stir in the beef and mushrooms and cook until heated through, 1 to 2 minutes. Spoon over the rice, sprinkle with sesame seeds, and serve.

NUTRITION (per serving: 3⁄4 cup rice and 13⁄4 cups beef mixture) 554 calories, 40 g protein, 56 g carbs, 19 g fat, 5 g saturated fat, 629 mg sodium