Recipes

Prep time: 30 min • Cook time: 5 hours • Yield: 2 servings Ingredients 8 ounces very lean ground beef (95% lean) 1 cup water 1 cup canned diced tomatoes with juice ¼ cup chopped celery ¼ cup chopped onions 1 teaspoon medium chili powder ½ teaspoon minced garlic Pinch red pepper flakes or more Pinch dried oregano ¼ teaspoon fine sea salt Fresh ground pepper 1 cup ¼-inch diced zucchini Garnish 2 tablespoons chopped scallions Directions In a large skillet brown the ground beef over medium-high heat, stirring often to break up lumps. Place the beef in a slow cooker with all the ingredients EXCEPT for the zucchini. Cover, and cook for 4-hours on the low setting. Add the zucchini, stir well, and cook for 1 more hour. Adjust the salt and pepper to taste and serve hot, garnished with scallions. Notes The beef must be very lean for this to be calorie friendly. You can also substitute chicken or turkey for the beef

Prep time: 15 min • Cook time: 15 min • Yield: 2 servings Ingredients 1 medium bell pepper, any color, cut into 1-inch pieces 1 small Italian eggplant, cut into 1-inch chunks ½ cup carrot rings ½ cup sliced onions 2 teaspoons olive oil Fine sea salt and fresh ground pepper, to taste Balsamic vinegar, to taste Iceberg lettuce leaves 4 tablespoons coconut cream Directions Preheat oven to 450 degrees. Line a rimmed baking sheet with parchment. Set aside. Combine vegetables in a bowl with oil. Toss well. Spread the vegetables on the baking sheet. Roast the vegetables for 10-minutes. Remove from oven and cool completely. Season with salt and pepper to taste.  Use lettuce leaves as "bread" to make those sandwiches and top the vegetables and top with a spoonful of coconut cream. Notes To convert this into a salad, serve the vegetables over a bed of greens or chop the Romaine lettuce and add 1 cup fresh diced tomatoes or grape or cherry tomatoes. Coconut cream is similar to milk, but is much thicker, with a creamy consistency. Unshaken, full-fat, coconut milk will collect a couple of inches of "cream" on the top. If you can find coconut cream, use coconut milk. To whip coconut milk to a whipped cream consistency, chill an unopened can of coconut milk for 8 or more hours. Chill a glass or metal mixing bowl in the freezer for one or more hours. Carefully open the can of coconut milk (or cream) and spoon the thick cream that has collected on top and transfer to the chilled bowl. Whip the "cream" with an electric mixer until fluffily, like whipped cream. If you'd like your whipped coconut "cream" sweet,  add a bit of coconut sugar near the end of the whipping.

Prep time: 15 min • Cook time: 30 min • Yield: 2 servings Ingredients Olive oil 2 teaspoon coconut oil 8 ounces veal scaloppini Fine sea salt and fresh ground pepper, to taste 3 sliced cooked bacon, chopped ½ cup chopped onions ½ teaspoon minced garlic ¼ teaspoon crushed red pepper flakes 8 ounces sliced mushrooms, any variety 1 cup fat free chicken or beef stock or broth 2 tablespoons dried parsley flakes 1 tablespoon tomato paste 1 spring fresh thyme or ¼ teaspoon dried   1 bay leaf Directions Pat the veal skin dry with paper towels and season generously with salt and pepper. Heat oil over medium-high heat. Add to the pan and cook the veal until lightly colored. Turn the pieces over and brown it on the other side. Remove the veal to a dish and set aside.  Add the onions and garlic and sauté until softened. Add the mushrooms, and sauté for 3- to 4-minutes or until they release their juices. Add the broth, parsley flakes, tomato paste, thme and bay leaf to the pan. Bring to a boil and reduce heat to simmer. Cook for 5-minutes more. Adjust salt and pepper to taste in the sauce. Add the veal and heat through, about 2-minutes more. Serve the veal with the sauce spooned over.

Prep time: 30min • Cook time: 50 min • Yield: 2 servings Ingredients Parsnips 1 ½ cups (about 6 ounces), peeled 1-inch cubed parsnips 1 teaspoon coconut oil, melted Fine sea salt, to taste Scallops 1 pound bay scallops 2 teaspoon coconut oil 1 teaspoon minced garlic 5 ounces baby spinach leaves 1 pint grape tomatoes paprika, garnish 1 tablespoon chopped parsley 1 lemon cut into wedges Directions Prepare the parsnips. Preheat the oven to 400 degrees. Line a rimmed baking sheet with cooking spray. Combine parsnips and melted coconut oil in a medium bowl and toss well. Spread the parsnips on the prepared baking sheet and season lightly with salt. Bake for 12- to 15-minutes, until just tender. Meanwhile, dry the scallops with paper towel. Melt the coconut oil in large skillet over high heat. Add the scallops and sear for approx. 2-minutes on each side. Transfer the scallops to a dish and set aside. Add the garlic and spinach to the pan, cover with a lid and cook for 2-minutes. Transfer the spinach to a bowl and set aside. Add tomatoes to the pan and sauté for 1-minute. Season the tomatoes with salt and pepper. Add the scallops back to the pan and heat for 1-minute more. Serve the scallops, paprika and parsley sprinkled over with spinach, tomatoes and parsnips on the side with 2 to 4 lemon wedges per serving (lemon wedges serve as a garnish and can be squeezed over the finished food).