Pineapple Teriyaki wings

1 dozen chicken wings

1/2 cup Pineapple Teriyaki Sauce divided, (recipe here)

2 tablespoons onion powder

1/2 teaspoon sea salt

1/2 teaspoon black pepper

NIGHTSHADE FREE?

Make only the Pineapple Teriyaki version.

NUTS

EGGS

NIGHTSHADES

FODMAPS

Preheat oven to 375^°F.

Divide the wings into two mixing bowls. Toss half of them in coconut oil and Smoky Spice Blend. Toss the other half in the Pineapple Teriyaki, onion powder, salt, and black pepper.

Place the chicken in an oven-safe dish, and bake for approximately 30 minutes or until the it reaches an internal temperature of 165^°F

Serve the Smoky wings with Roasted Garlic Aioli, and serve the Pineapple Teriyaki with the remaining 1/4 cup of Teriyaki sauce.

roasted garlic aioli

This is a combination of two recipes that makes a great dip or sauce.

PREP TIME

5 minutes

COOKING TIME

-

YIELD

1/2 cup

1/2 cup Baconnaise
(recipe here)

6 cloves of Red Roasted Garlic (recipe here)

SIDE NOTE

Use this in place of plain mayonnaise in any recipe for a flavor-boost!

NUTS

EGGS

NIGHTSHADES

FODMAPS

Whisk the Baconnaise and Red Roasted Garlic together in a small mixing bowl.

Serve at room temperature or chilled.

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.

bacon-wrapped
smoky chicken thighs

What do you do when you get home with a pack of bone-in chicken thighs, only to discover that you accidentally bought the skinless ones? Wrap them in bacon! Add my Smoky Spice Blend and you have a delicious dish.

PREP TIME

10 minutes

COOKING TIME

40 minutes

YIELD

4 chicken thighs
(2 servings)

4 bone-in, skinless chicken thighs

8 slices of bacon

2 teaspoons Smoky Spice Blend (recipe here)

NIGHTSHADE FREE?

Instead of the Smoky Spice Blend, try the Savory Spice Blend.

CHANGE IT UP

Try this recipe with pork tenderloin instead of chicken thighs. Simply follow the same instructions but bake the tenderloin until it reaches an internal temperature of 145^°F (should be approximately 30-40 minutes).

NUTS

EGGS

NIGHTSHADES

FODMAPS

Preheat oven to 375^°F.

Sprinkle the chicken thighs with 1 teaspoon of Smoky Spice Blend. Wrap each thigh in 2 strips of bacon. Sprinkle the chicken with the remaining Smoky Spice Blend, and bake for approximately 40 minutes or until the internal temperature of the chicken reaches 165^°F.

savory baked chicken legs

I love the ease and versatility of baked chicken. By using melted cooking fat and whatever spices you like, there are endless possibilities. To simplify things even further, I recommend that you choose one of the spice blend recipes to top the chicken legs.

PREP TIME

5 minutes

COOKING TIME

45-60 minutes

YIELD

6 chicken legs (3-6 servings)

6 chicken legs

1-2 tablespoons melted butter, ghee, bacon fat, or coconut oil

2 tablespoons of the spice blend of your choice
(recipe here)

NIGHTSHADE FREE?

Use only nightshade-free spice blends.

FODMAP FREE?

Use only FODMAP-free spice blends.

CHANGE IT UP

Substitute bone-in, skin-on chicken breasts if you don’t have chicken legs.

Serve with a simple green salad or with Roasted Rosemary Roots (recipe here).

NUTS

EGGS

NIGHTSHADES

FODMAPS

Preheat oven to 375^°F.

Place the chicken legs onto a baking sheet or into an oven-safe dish, and brush them with melted butter. Sprinkle the spice blend evenly over the chicken legs.

Bake for 45-60 minutes or until a thermometer reads 165^°F when inserted into the center of one of the chicken legs.

Pictured: Smoky Blend and Savory Blend.

mustard glazed chicken thighs

Honey mustard is easily recreated without any sweetener when it’s made with healthy fats like butter or coconut oil. Use whichever you like best, or try mixing the two.

PREP TIME

5 minutes

COOKING TIME

45 minutes

YIELD

12 chicken thighs
(4-6 servings)

1/4 cup melted butter
or coconut oil

2 tablespoons gluten-free mustard

Black pepper to taste

1 teaspoon Sage Salt (recipe here) or 1/2 teaspoon sea salt + 1/2 teaspoon dried sage

12 bone-in, skin-on chicken thighs

SIDE NOTE

These are fantastic
reheated in the oven or toaster-oven, and they make a delicious, mild breakfast as well.

CHANGE IT UP

Use bone-in, skin-on chicken breasts if you don’t have chicken thighs. Serve with Butternut Squash & Kumquats (recipe here) or Mashed Faux-Tatoes (recipe here).

NUTS

EGGS

NIGHTSHADES

FODMAPS

Preheat oven to 425^°F.

In a small mixing bowl, combine the melted butter, mustard, black pepper, and Sage Salt. Place the chicken thighs on a baking sheet or oven-safe dish, and brush the mixture evenly over each one.

Bake for 45 minutes or until a thermometer reads 165^°F when inserted into the center of one of the chicken thighs.

indian-spiced turkey burgers

Any of the spice blends are fantastic for kicking up a plain old burger. This version uses the Indian Spice Blend (recipe here) and Red Roasted Garlic (recipe here) garnish with cilantro. Pair it with a salad or roasted veggies for a super simple supper.

PREP TIME

10 minutes

COOKING TIME

10 minutes

YIELD

Four burgers

1 lb ground turkey

1 tablespoon Indian Spice Blend (recipe here)

Sprigs of fresh cilantro for garnish

WRAP IT UP

Use a lettuce wrap or serve these burgers on a Portobello mushroom “bun” as-pictured. You can grill or bake the Portobellos at 350^°F for about 10 minutes before using with these burgers.

FODMAP FREE?

Make your Indian Spice Blend without the onion powder.

CHANGE IT UP

Substitute ground beef, bison, or lamb. Serve on a Sweet Potato Pancake bun (recipe here) for a satisfying post-workout meal.

NUTS

EGGS

NIGHTSHADES

FODMAPS

In a large mixing bowl, combine turkey and Indian Spice blend until well integrated. Form the turkey into four 4-ounce patties, adding a thumb-print dimple in the center of each one to allow for even cooking.

Grill or skillet-cook the burgers for approximately 4 minutes per side over medium-high heat or until they are cooked through with no remaining pink and have reached an internal temperature of 165^°F.

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

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
(or other variety)

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.

chinese 5-spice
turkey lettuce cups

Asian flavors are tough to replace, but the deep, rich flavor that was once only found in soy sauce is brought out with a fermented coconut product called coconut aminos. You can find coconut aminos in most health food stores as well as from online retailers. As with soy sauce, a little bit goes a long way!

PREP TIME

45 minutes

COOKING TIME

15 minutes

YIELD

3-4 servings

2 tablespoons coconut or palm oil

1 lb ground turkey

1 1/2 tablespoons Chinese 5-spice

Sea salt and black pepper to taste

2 tablespoons coconut aminos

SAUCE

2 teaspoon sesame tahini
(or almond or sunbutter)

2 tablespoon coconut aminos

1 tablespoon cold-pressed
sesame oil

1 teaspoon sesame seeds,
for garnish

TOPPINGS

1 large carrot, shredded
(approximately 1/2 cup)

1/4 cup cilantro, chopped

1/2 cup bell peppers, assorted colors

1/2 cup chopped cucumber

1/4 cup red cabbage, shredded

1 lime, cut into wedges

1 tablespoon sesame seeds for garnish

1 head of butter or bibb lettuce

NIGHTSHADE FREE?

Leave the bell peppers out of the toppings.

FODMAP FREE?

Leave the bell peppers and red cabbage out of the toppings.

NUTS

EGGS

NIGHTSHADES

FODMAPS

In a large skillet over medium heat, melt the coconut or palm oil. Add the ground turkey, Chinese 5-spice, salt, and pepper. With a wooden spoon or heat-resistant spatula, break the meat up in the pan and spread the spices around. Cook until browned.

To make the sauce, combine all ingredients except for the sesame seeds in a small mixing bowl.

Use as many or as few toppings as you like and serve in cups of lettuce.

roasted duck with cherry sauce

Fruit and poultry are a fantastic combination any time of year. Try this recipe with figs or peaches. Use duck breast instead of legs if you prefer. If you’d like to sear the skin of the duck first, heat the skillet over medium-high heat, and then place the duck legs skin-side down in the pan for a few minutes before flipping them over to roast.

PREP TIME

5 minutes

COOKING TIME

60-80 minutes

YIELD

2 duck legs (2 servings)

2 duck legs

1 teaspoon Herb Salt Blend with half rosemary and half sage (recipe here) or use 1/4 teaspoon each of dried rosemary and sage with 1/2 teaspoon of coarse sea salt

CHERRY SAUCE

3/4 cup frozen or fresh cherries or 1/2 cup dried cherries that have been reconstituted in warm water for an hour

1 sprig of fresh rosemary

Дата добавления: 2015-11-14