Wednesday, January 30, 2013

Paleo Baked Spaghetti

2 spaghetti squash cut open, seeds removed and baked on 350 for 45 minutes, ( I used 1 1/2 and used the other half for another use)
1 22-25 0z (or as close as you can get) can organic tomato sauce
1 6 oz can organic tomato paste
2 tbsps oregano
1 tbsp. basil
3 cloves garlic minced
1 tsp pepper
1 tsp rosemary
1 tsp marjoram
1 pound sausage or turkey sausage
1 onion chopped
1 green bell pepper chopped
2 cups vegan mozzarella cheese
2 eggs
1 Tbsp Arrowroot powder
Oil or spray

Optional- use a 22-25 oz jar Organic Spaghetti Sauce instead of tomato sauce and all the seasonings, read the label, pick the one with the least ingredients.  If the taste is not Italian enough, you can always add seasoning to the sauce if needed.  I always use the minced garlic with both the spaghetti sauce and the tomato sauce.

Cook spaghetti squash and remove strands (spaghetti)

Spray a skillet with sunflower spray or melt coconut oil in a skillet over medium heat.  Brown meat, onion, garlic and peppers

Drain meat and return to skillet

Add sauce and seasonings and simmer on medium heat for about 5 minutes or until heated through

Pre heat oven to 350

Spray a 13 x 9 inch glass dish

Mix spaghetti, arrowroot powder, and egg and pour into the dish, mix well and right away as arrowroot powder clumps

Pour meat over spaghetti

Cook for 30 minutes, cover the top with the cheese and bake about 10 additional minutes

Tuesday, January 29, 2013

Paleo Beef and Broccoli over Cauliflower Rice

Coconut oil 1 tbsp
Sesame oil 1 tbsp (more as needed as it cooks)
A little more Sesame oil for the meat
2- 1/4 cups organic chicken broth, reduced sodium or vegetable broth
                                                                Garlic, 3 cloves
                        1 pound flank steak cut in strips or chicken breast if you do not do red meat
                                                    Lemon Juice, 1 lemon yields
                                                            Ginger Root, grated 2 tsp
                                                            Pepper, black, 2 tsp
                                                     Pepper, red or cayenne, 1/2 tsp
                                                          Broccoli, florets, 2 cup
                                            1 onion sliced in rings and then cut in half
1 red bell pepper cut in strips
Optional- 2 chopped green onion for garnish
1 head cauliflower, florets chopped with most of stem removed and chopped in a food processor to resemble rice



Heat 1 tbsp sesame oil and 1 tbsp coconut oil in a large skillet over medium heat.  Cook rice covered until tender but not mushy, stirring frequently.  About 6-10 minutes.   Place rice in a covered dish to keep warm.
In the same skillet with a little more oil,  season beef with pepper, saute covered until cooked through. Remove from heat, transfer beef to plate and drain skillet. set aside.

In a small bowl combine lemon juice, ginger, pepper, and red pepper flakes with 2 cups of chicken broth.
Reheat skillet, add more sesame oil. Add all veggies except green onion and cook until almost tender. You may need to add some or all of the remaining 1/4 cup of chicken broth as it cooks.

 Return beef to skillet and add sauce, heat through and until veggies are tender.  Add green onions
Serve over cauliflower rice
This is spicy, so you could use less cayenne or pepper and just add a dash to the adult bowls or those that like spice.

Sunday, January 27, 2013

Paleo Taco Meat

2 pound lean ground meat
1 Tbsp Cumin
1 Tbsp Chili Powder (more to taste, I use 2 Tbsp)
1 tsp garlic powder
1 tsp pepper, I like to add a couple cloves 0f minced garlic too
1/2 onion finely chopped
1/4 tsp crushed Coriander
3/4 cup water
2 tbsp Arrowroot Powder, more as needed 1 tbsp at a time
1 Tbsp coconut oil or Sunflower cooking spray

Melt oil in the skillet on medium heat or spray the skillet
Cook onions and meat together
Add seasoning, water and powder
Simmer on medium heat for about 5-10 minutes or until the sauce starts to thicken

If needed as more arrowroot powder or water

Monday, January 14, 2013

Paleo Stuffed Bell Peppers

2 pounds lean ground turkey
4-6 bell peppers
3-4 cloves chopped fresh garlic
1 cup frozen spinach
1 cup chopped frozen or fresh green beans
1 tbsp. Cumin
1 tsp red pepper flakes
1 tbsp chili powder
3/4 cup water, or more if needed to make the meat saucier
1-2 tbsp Arrowroot powder add 1 tbsp at a time (you can use more, stir well right away or it will clump.  It will thicken as it cooks).
100% Sunflower oil cooking spray (or any cooking spray if not eating Paleo)

Cut the tops off the peppers and clean the seeds out, remove stem and chop the tops of the peppers into very small pieces.

Spray a large skillet with cooking spray
Add meat, garlic, the diced tops of the peppers, green beans, brown and drain
Add seasonings to the skillet stir well
Add the spinach to the skillet
Add water and 1 tsp Arrowroot, stir and simmer on low for about 5 minutes, add more water and powder as needed

Set oven to broil
While the meat is cooking put the peppers on a baking sheet sitting up, and broil for about 5 minutes, watch closely.  They will start to become tender but not too tender the sides start falling in. 

Remove peppers from oven, set oven to 350

Fill the peppers until they are overflowing

Bake in the oven for about 15-20 minutes or until heated through (be sure to check at 15 minutes so you do not overcook the peppers and the sides are tender crisp)

Optional melt vegan cheese on the top, or top with hot sauce
Picture has corn, but since switching to Paleo, we use green beans

Paleo Sausage Egg Muffins

Oil of choice
12 eggs
1 pound ground turkey sausage or sausage of choice
1 cup spinach
1/2 onion chopped
1/2 bell pepper finely chopped
Pepper to taste
1 tsp Ground Mustard

Pre heat oven to 350
Heat a small amount of oil in a skillet and cook the sausage, onion and peppers
Add spinach and cook for about 3 minutes

In a large bowl whisk eggs

Add seasoning and meat mixture, stir well

Grease the muffin tins

Fill each about 3/4 full

Cook for about 20 minutes or until the egg is set and cooked through

Salmon with Paleo Friendly Red Pepper Sauce

Lemon Pepper
1 red bell pepper, chopped
1/4 onion
2 tsp(s) white vinegar
1 Tbsp coconut oil, extra virgin olive oil or grape seed oil

Set oven to broil
place sliced bell pepper on foil and in the oven, broil for about 5 minutes or until you start to see small black marks on the peppers
In a food processor blend peppers, onions, oil and vinegar, set aside

Adjust oven to 350 or pre heat grill
Season Salmon with lemon pepper
wrap in foil if you are grilling the salmon
Grill or bake until it flakes in the center

Serve with as much sauce as you want

Paleo Shepard's Pie

1 tbsp coconut oil (more will be used to grease the baking dish)
2 pounds ground lean turkey
1 onion diced
3 cloves garlic minced
2 stalks celery chopped
2 tsp(s) Thyme
1 tbsp Oregano
1 tsp crushed red pepper
1 tsp pepper (more to taste)
1 bag mixed frozen vegetables (carrots, peas, green beans) or any combo of chopped veggies will work)
1 cup fresh or frozen chopped spinach
1/2 cup organic broth, (the best would be to keep broth from chicken or beef that was cooked on a previous day, store in a sealed container for up to 4 days in the fridge), if you do not have broth or prefer not to use it, water will work too
1-2tsp Arrowroot Powder, add 1 tsp at a time, to thicken the broth
1 head cauliflower chopped
1/4 cup coconut milk unsweetened

1.Heat oil in a large skillet, cook meat, garlic, onion and celery until the meat is cooked through
2. Drain
3. Put meat and veggies back in the skillet, add frozen veggies, spinach, seasoning, Arrowroot and broth
4. Simmer on medium heat for about 5 minutes
5.Lightly grease a 13 x 9 glass dish with coconut oil
6. Pre-heat oven to 400
7. Steam cauliflower until very soft
8. Put cauliflower in a food processor with coconut milk, blend until smooth and looks like mashed potatoes
9. Pour meat into the glass dish and spread out evenly
10. Top meat with cauliflower and spread evenly
11. Add pepper to the top
12. Bake 20-30 minutes, until heated through and edges are starting to turn golden

Saturday, January 12, 2013

Paleo Italian Chicken

3-4 chicken breasts cut in half
5-7 Campari Tomatoes diced  (or any bright red juicy tomatoes will work, if using a large style tomato use about 2)
cooking spray (substitute any Paleo friendly cooking oil like coconut or grape seed oil)
1 tsp. Oregano
1 tsp. basil
1 tsp. parsley
1 tsp. rosemary
1 tsp. marjoram
Or you can substitute 2 tbsp. Italian Seasoning for the above 5 ingredients ( I like it better with all of the seasonings individually because you can add more of your preference).
1 tsp. fresh minced garlic ( I use about 2 tsp(s)
1 tsp. pepper
1-2 cups fresh rinsed spinach
1/4 cup water only if needed (can use additional if needed)

Spray a large skillet with cooking spray, cook chicken breast covered on medium heat for about 5-8 minutes on each side, or until cooked through.
Add tomatoes, all seasonings and stir well.
Simmer for about 5 minutes covered
If there is not enough liquid add about a 1/4 cup of water at a time and stir
Add Spinach over the top, cover and simmer for about 2-3 more minutes or until Spinach starts to wilt and turns bright green

Tuesday, January 8, 2013

Rasberry Vinaigrette Low Fat and Low Sugar

Recipe makes 1 1/2 cups        

1/2 cup Extra Virgin Olive Oil


  1. In a jar with a tight fitting lid, combine the oil, vinegar, sugar, mustard, oregano, and pepper. Shake well.

Chicken Enchiladas


  • 1 Tbsp. oil
  • 1 lb. boneless, skinless chicken breast halves, cut into 1/2-inch pieces
  • 1 pkg. (1.25 oz.) taco seasoning reduced sodium
  • 1 jar (16 oz.) chunky-style salsa
  • 1 can (15 oz.) black beans, rinsed and drained
  • 1 can (8 oz.) whole kernel corn, drained
  • 2 cups (8 oz.) 2% Mexican Flavored Cheese or Cheddar, divided
  • 2 cans (10 oz. each) mild enchilada sauce
  • 8 (6-inch) whole wheat tortillas
  • 2 Tbsp. sliced black olives
  • 2 Tbsp. sliced green onions


  • Heat oil in large skillet on medium heat. Add chicken; cook and stir 3 minutes. Add taco seasoning; cook for an additional 2 minutes or until chicken is no longer pink. Stir in salsa, beans, corn and 1 cup cheese.
  • Spread 1/2 cup enchilada sauce on bottom of 13x9-inch baking dish. Place 2/3 cup chicken mixture down center of each tortilla; roll up. Place in dish, seam-side-down.
  • Pour remaining sauce over tortillas; sprinkle with remaining cheese, olives and onions. Bake in preheated 375°F oven 20 minutes or until cheese is melted and filling is hot.

Cheesy Chicken Enchiladas

Cheesy Chicken Enchiladas

1 can (18.5 oz) Progresso Traditional Chicken and Cheese Enchilada Soup
1 can (10 oz)  hot or mild enchilada sauce
2 cups shredded cooked chicken
2 cups shredded 2% Monterey Jack cheese (8 oz)
10 whole wheat tortillas (6 inches)                                            
          2  medium green onions, thinly sliced                                            
  • 1 Heat oven to 350°F. In medium bowl, stir together soup and enchilada sauce. Spread 1 cup soup mixture in ungreased 11x7-inch baking dish.
  • 2 In large bowl, mix 1 cup soup mixture with chicken and 1 cup of the cheese; reserve remaining soup mixture. Place 1/4 cup chicken mixture along middle of each tortilla. Roll up and place seam sides down in baking dish with sauce.
  • 3 Pour remaining soup mixture over enchiladas. Sprinkle with remaining 1 cup cheese. Sprinkle green onions on top. Bake about 30 minutes or until cheese is melted and sauce is bubbly around edges.

Monday, January 7, 2013

Unsloppy Joes

Grands!® Unsloppy Joes

1 pound lean ground turkey
1 large can (the one for 2 pounds of meat) Sloppy Joe Sauce
1 tsp chili powder
1 cup 2% shredded cheddar cheese
1 container (8 biscuits) Grands Biscuits Original Reduced Fat

Pre heat oven to 375
Place foil on a baking sheet and spray lightly with cooking spray
Brown meat, drain and half the can of sauce and chili powder, stir well
Flatten out each biscuit, one at a time, on one side add a little cheese and meat mixture, fold over and seal well
Place on foil and bake for 10-14 minutes

Heat additional sauce for dipping

We double everything as the kids will reheat them the next day in the oven on about 300 or the microwave on reduced power (maybe 60% for about 1 to 1/2 minutes)