Main Dishes

8 02, 2019

Oven Blackened Pulled Pork

2019-02-08T08:24:39+00:00February 8th, 2019|Recipes|

Ingredients: 3lb bone in pork shoulder 1 tsp salt ½ tsp ground black pepper ½ tsp ground white pepper ¼ tsp ground cayenne pepper 1 tsp garlic powder 1 tsp onion powder Pre-heat the oven to 300F (150C). Combine all dry ingredients together. Pat the pork shoulder dry with a paper towel and rub with the seasoning blend, evenly coating the pork. Place the pork into a large roasting pan and pop in the oven uncovered for 5 hours (you could also cook the pork in a slow cooker if desired, 8 – 10 hours on low heat). Let the [...]

25 01, 2019

Chicken Neapolitan

2019-01-25T08:07:32+00:00January 25th, 2019|Recipes|

Ingredients: 8 chicken thighs 2 teaspoons salt 1 teaspoon pepper 3 tablespoons olive oil 1 pound mushrooms, quartered 1 cup chopped onions 4 cloves garlic, minced 2 cups diced tomatoes with juices 1 cup pitted black olives, drained 1 cup fresh basil leaves Method: • Sprinkle the chicken with the salt and pepper. • Heat the oil in a large skillet over medium-high heat. Once hot, add the chicken thighs to the pan and sear for 8 to 9 minutes, until they are golden brown. • Add the mushrooms, onions and garlic to the pan. • Cook for another 8 [...]

18 01, 2019

Roasted Pesto Salmon with Grape Tomatoes

2019-01-18T08:26:16+00:00January 18th, 2019|Recipes|

This delicious light meal would pair well with sautéed cauliflower rice or zucchini noodles and a salad.   Ingredients: 4 salmon fillets, 150g each 2 tbsp olive oil Salt and Pepper to taste 2 cups grape tomatoes 1 garlic clove, minced 4 tbsp basil pesto   Method: Rub salmon with 1 tablespoon of olive oil and season with salt and pepper. In a medium bowl toss tomatoes with the other tablespoon of oil, the garlic and salt and pepper to taste. Place the salmon on a baking tray and top each piece with 1 tablespoon of basil pesto. Place the [...]

16 11, 2018

Greek Meatballs

2018-11-16T07:34:03+00:00November 16th, 2018|Recipes|

Ingredients: 1 tbsp coconut oil ¼ cup chopped onions 2 cloves garlic, minced 1 tsp salt 1 lb ground lamb 1 lb ground pork 1 cup finely chopped mushrooms 1 large egg 1 tbsp grated lemon zest 1 tbsp chopped fresh oregano (or 1 tsp dried oregano) Method: • Pre-heat the oven to 425F. • Heat the coconut oil in a skillet over medium heat. Add the onions and garlic and season them with the salt, cook until the onions are translucent, about 5 minutes. Transfer the onion mixture to a small bowl and set aside to cool. • Put [...]

9 11, 2018

Turkey and Spinach Spaghetti Squash Lasagna

2018-11-12T10:38:40+00:00November 9th, 2018|Recipes|

Ingredients: 1 medium sized spaghetti squash 2 cups marinara sauce 4 mild Italian turkey sausages 1 Cup frozen spinach, defrosted and with excess liquid squeezed out 1/3 Cup ricotta cheese ½ Cup mozzarella cheese Flat leaf parsley for topping (optional) Method: Spaghetti Squash: • Preheat oven to 400F and line a baking sheet with foil. • Cut the spaghetti squash in half lengthwise, drizzle over some olive oil and sprinkle with salt and pepper. • Place the squash cut side down on the baking sheet and roast until tender, about 30 – 40 minutes. • Let the squash cool for about [...]

19 10, 2018

Slow Cooker No-Bean Chili

2018-10-19T08:37:37+00:00October 19th, 2018|Recipes|

Chili is a cold weather comfort food! This recipe omits the beans for a lower carbohydrate version. Ingredients: 3 pounds ground beef 2 cups onion, chopped 4 cloves garlic, minced 1 tbsp ground cumin 1-3 tsp chili powder 1 tsp dried oregano 1 tsp salt 1 tsp pepper 1 cup sweet red pepper, chopped 1 small jalapeno seeded, finely chopped 1 can (28 ounces) crushed tomatoes 14 ounces diced tomatoes 2 tbsp tomato paste 1 tbsp unsweetened cocoa powder 3 cups beef broth Instructions: • Brown your ground beef with the onion and garlic in a large skillet until no [...]

12 10, 2018

Beef Bourguignon with Cauli-Mash

2018-10-12T10:34:02+00:00October 12th, 2018|Recipes|

BEEF BOURGUIGNON WITH CAULI-MASH Ingredients: 1kg beef chuck or shin, cut into large cubes and seasoned with salt and pepper 100g butter or 2 tbsp oil 250g button mushrooms 20 cocktail onions, peeled 1 onion, chopped 1 leek, chopped 2 stalks celery, chopped 4 – 6 slices streaky bacon, diced 1 tbsp tomato puree 3 cloves garlic, chopped 2 bay leaves 4 large sprigs thyme 500ml red wine 400ml beef stock Chopped parsley for garnishing For the cauli-mash: 1 large cauliflower, broken into florets 1 tbsp butter Salt and pepper Method: Melt the butter/heat the oil in a heavy based [...]

7 09, 2018

Zucchini Boats

2018-09-07T08:18:28+00:00September 7th, 2018|Recipes|

Ingredients: 2 medium sized zucchinis ¾ lb ground meat of choice 1 small onion, chopped finely 1 clove garlic, chopped finely ½ cup chopped mushrooms ½ cup chopped green pepper ½ cup chopped red pepper 1 cup shredded cheddar cheese, divided 2 tablespoons ketchup (or tomato paste) Cooking Directions: • Preheat oven to 425 degrees. • Trim the ends of the zucchinis and cut them in half lengthwise. Scoop out the pulp from the insides so that you have a place to put the filling. Finely chop the zucchini pulp. • Sauté the ground meat with the zucchini pulp, onion, [...]

20 08, 2018

Low Carb Sausage, Mushroom & Chicken Casserole

2018-08-20T15:09:54+00:00August 20th, 2018|Recipes|

Ingredients 3-4 cups diced or shredded cooked chicken 1lbs pork sausage (3-4 without casings) 2 stalks of celery finely chopped ¼ cup of chopped onion 1lbs mushrooms sliced 8 ounces of cream cheese 16 ounces cauliflower cooked well and drained 8 ounces Cheddar or Monterrey Jack cheese shredded Salt to taste ½ tsp of pepper Paprika for top (optional) Preparation Method -Brown the sausage with celery, onion and mushrooms. -Stir the soft cream cheese into sausage mixture until well blended. -Coarsley chop the cooked cauliflower -Mix all ingredients and spread in a greased 9 x 13 baking dish. -If desired [...]

10 08, 2018

Bruschetta Grilled Chicken

2018-08-10T07:38:40+00:00August 10th, 2018|Recipes|

Ingredients: 4 tbsp. extra-virgin olive oil Juice of 1 lemon, divided Kosher salt Freshly ground black pepper 1 tsp. Italian seasoning or dried oregano 4 boneless skinless chicken breasts, pounded to even thickness 3 slicing tomatoes, chopped 2 cloves garlic, minced 1 tbsp. freshly chopped basil 4 slices mozzarella Freshly grated Parmesan, for serving Directions: • In a small bowl, combine oil, half the lemon juice, 1 teaspoon salt, 1/4 teaspoon pepper, and Italian seasoning (or oregano) and whisk to combine. Transfer to a large re-sealable bag along with chicken; seal and refrigerate for 30 minutes. • Heat grill over [...]

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