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2 tablespoons coconut aminos
2 tablespoons warm water
2 cloves garlic, finely chopped or grated
1/4-1/2 teaspoon ginger, finely chopped or grated
CHOP, CHOP!
Learn how to chop veggies recipe here.
NIGHTSHADE FREE?
Omit the bell peppers.
FODMAP FREE?
Use only vegetables from the Paleo foods list that are not marked as FODMAPs (see here), and omit the garlic.
CHANGE IT UP
Substitute chicken or pork for the beef.
NUTS
EGGS
NIGHTSHADES
FODMAPS
Spread the skirt steak across a large cutting board, and cut into sections that are approximately 4 inches long, cutting with the grain of the meat. Next, cut against the grain to slice each section into 1/4 inch strips.
Over medium-high heat, let the skillet get hot and melt the coconut oil. Place the steak in the skillet and allow it to brown on both sides, approximately 1-2 minutes per side. Remove the steak from the skillet and set aside.
Place the red onion, broccoli, string beans, and bell peppers (or whatever vegetables you decide to use) in the pan. Cook for about 5 minutes or until fork-tender.
While the vegetables cook, combine the sauce ingredients and mix well.
Add the meat back to the pan, followed by the sauce, and heat through for about 2 minutes.
Plate the stir-fry, and top with sesame seeds, green onions, and water chestnuts.
roasted marrow bones
If you haven’t made roasted marrow bones yet, stop what you’re doing, find a local farmer who is pasture-raising cows on 100% grass, and get some bones. You won’t believe how easy it is to enjoy this gourmet super-food at home. Your great grandmother would be proud. Use the bones to make broth (recipe here) after you eat the marrow!
PREP TIME
5 minutes
COOKING TIME
30 minutes
YIELD
3-4 servings
2 lbs beef marrow bones
Sea salt and black pepper to taste
Red Roasted Garlic
(recipe here) (optional)
SIDE NOTE
What’s so great about bone marrow? It is rich in glycine and gelatin, both of which are fantastic for healing. Eating roasted marrow bones or drinking bone broth is extremely desirable when you’re sick or as a way to prevent illness.
FODMAP FREE?
Make this without the roasted garlic-topper.
NUTS
EGGS
NIGHTSHADES
FODMAPS
Preheat oven to 450°F.
Place the marrow bones in a shallow roasting pan and sprinkle with sea salt and black pepper. Roast for 30 minutes or until the bones and marrow are golden brown.
Serve and eat immediately with a spoon.
mom’s stuffed cabbage rolls
with tomato cranberry sauce
This is a dish my mom has made for as long as I can remember. Her original recipe calls for canned, pre-made cranberry sauce, but this is a healthy alternative. Make a double batch and freeze them for later.
PREP TIME
30 minutes
COOKING TIME
45 minutes
YIELD
12-15 cabbage rolls
(serves 4-6 people)
1 head Savoy cabbage, leaves carefully separated to remain intact
1 cup grated or shredded
cauliflower
Sea salt and black pepper to taste
1 lb ground beef
1-2 cloves garlic, grated
or finely diced
1/2 onion, finely diced
1 teaspoon dried rosemary
1 32-ounce can crushed or diced tomatoes
1 cup Simple Cranberry Sauce (recipe here)
SIDE NOTE
It’s a good idea to make the Simple Cranberry Sauce ahead of time.
NIGHTSHADE FREE?
Replace the tomatoes with Bone Broth (recipe here).
HELPFUL TIPS
Savoy cabbage is different from regular green cabbage, as it is softer and has curly edges. If you can’t find it, regular green cabbage works fine.
You may need to steam the cabbage leaves in batches since they’re very large. Allow time for this process.
NUTS
EGGS
NIGHTSHADES
FODMAPS
Preheat the oven to 350°F.
Fill a large pot with 2 inches of water (use a steamer basket if you have one), and steam the whole cabbage leaves until they are soft. Set aside to cool.
While the cabbage is steaming, sauté the cauliflower in a large skillet over medium heat for just a few minutes until it is slightly softened. Add sea salt and black pepper to taste. Remove the cabbage from the heat and set aside.
In a large mixing bowl, combine the ground beef, cooked cauliflower, garlic, onion, rosemary, and more sea salt and pepper until well incorporated.
Fill the end of one leaf of the cabbage at a time with approximately 1/4-1/3 cup of the mixture, and roll it like a burrito by rolling the bottom up, followed by the sides, and tucking the end underneath. Lay the cabbage rolls in a deep oven-safe dish with the tucked side down.
Combine the tomatoes and Simple Cranberry Sauce in the skillet that previously contained the cauliflower. Pour over the cabbage rolls.
Place the entire dish in the oven and cover with foil or a lid. Bake approximately 45 minutes or until the meat is cooked all the way through.
hayley’s skirt steak tacos
Lettuce tacos are one of my favorite go-to weeknight meals. I wrap nearly any kind of protein in lettuce, and top it with avocado. This recipe is named after Hayley Mason, co-author of “Make it Paleo,” who originated it.
PREP TIME
20 minutes
COOKING TIME
10-15 minutes
YIELD
3-4 meal-sized servings
or more if served as
an appetizer
Juice and zest of one lime
1 clove garlic, grated or finely minced
1/2 teaspoon chili powder
1-1 1/2 lb skirt steak
Sea salt and black pepper to taste
1 head bib, butter, or Boston lettuce
TACO TOPPERS
2 dozen cherry tomatoes, halved (or one large tomato chopped into 1-inch pieces)
1 avocado, thinly sliced
1/4 cup chopped cilantro
NIGHTSHADE FREE?
Omit the chili powder and tomatoes, and top with a Nightshade-Free Salsa—either mango, pineapple, or cucumber (recipe here).
FODMAP FREE?
Omit the garlic
and avocado.
CHANGE IT UP
Top these simple steak tacos with anything you like, such as thinly sliced red onions.
Add Five Kinds of Salsa (recipe here)
NUTS
EGGS
NIGHTSHADES
FODMAPS
Gently separate the leave of lettuce and rinse them off. Set them aside to dry.
In a large mixing bowl, whisk together the lime juice, zest, garlic, and chili powder. Place the skirt steak in the bowl and massage the seasonings into it. Add sea salt and black pepper to taste.
Grill for approximately 3 minutes per side. Set the cooked steak aside to rest for 10 minutes, then slice against the grain into small strips. You may want to divide the skirt steak into two or three sections before slicing, as it is typically very long.
Serve the steak, tomatoes, cilantro, and avocado in your lettuce leaves.
grilled garlic flank steak
with peppers & onions
This is one of those go-to recipes for any weeknight or a cookout. Use leftover steak to top a salad or to pair with eggs for breakfast the next morning.
PREP TIME
20 minutes
COOKING TIME
10-15 minutes
YIELD
3-4 meal-sized servings
3 cloves garlic, grated or finely minced
1 1/2 - 2 lbs flank steak
Sea salt and black pepper to taste
1 tablespoon bacon fat, butter, ghee, or coconut oil
1 onion, diced into 1/2-inch pieces
1 bell pepper, diced into
1/2-inch pieces
NIGHTSHADE FREE?
Omit the pepper and serve over grilled squash and carrots.
FODMAP FREE?
Season only with sea salt and black pepper, and serve over grilled carrots instead of the peppers and onions.
CHANGE IT UP
Serve this flank steak over any grilled or sautéed vegetables.
NUTS
EGGS
NIGHTSHADES
FODMAPS
Preheat an outdoor grill or indoor grill to medium-high heat. Massage the garlic into the steak, and season liberally with sea salt and black pepper.
Grill approximately 5 minutes per side, turning the steak one-quarter turn halfway through to achieve the grill marks. Set the cooked steak aside to rest.
In a large skillet over medium-high heat, melt the bacon fat and sauté the onion and peppers until soft and slightly browned on the edges.
Slice the steak on a slight angle against the grain. Serve the steak over the onion and pepper.
tangy taco salad
Ground beef gets kicked up to a whole new place when you make it into taco meat and pair it with some fun toppings.
PREP TIME
30 minutes
COOKING TIME
10 minutes
YIELD
4 meal-sized salads
1 lb ground beef
1 tablespoon chili powder
1 teaspoon onion powder
1 teaspoon garlic powder (or 2 cloves of fresh garlic, grated or finely chopped)
8 cups chopped romaine lettuce
1 cup sliced or chopped tomatoes
1/2 cup chopped bell peppers, any color
1 cup any kind of salsa
(recipe here)
1 avocado, sliced (or guacamole)
2 limes, halved
NIGHTSHADE FREE?
Omit the chili powder, tomatoes, and bell peppers. Use cucumber or fruit salsa instead, and add shredded carrots for color.
FODMAP FREE?
Omit the onion, garlic powder, and avocado.
WRAP IT UP
You can also serve this as tacos with lettuce-leaf taco “shells.”
Try substituting ground bison, turkey, or chicken in place of beef.
NUTS
EGGS
NIGHTSHADES
FODMAPS
In a large skillet over medium-high heat, brown the meat, and add the spices (chili powder, onion powder, and garlic powder) when the meat is about halfway done.
While the meat is cooking, assemble the salad as you like with the lettuce, tomatoes, bell peppers, salsa, and avocado.
Top with the fully browned meat, and squeeze half a lime over each salad as dressing.
five kinds of salsa
Even if you don’t eat tomatoes, there is no reason why you can’t still enjoy salsa! Simply swap the traditional main ingredient with any of the other options in this recipe.
PREP TIME
30 minutes
COOKING TIME
-
YIELD
Approximately 8 servings
2 tablespoons fresh cilantro, finely chopped
1 shallot, minced
Juice of 1-2 limes (to taste)
1 tablespoon extra-virgin olive oil
Sea salt and black pepper to taste
2 cups of any one of the following, or a combination of two or more, diced:
Tomato
Mango
Cucumber
Bell pepper
Pineapple
NIGHTSHADE FREE?
Use cucumber, pineapple, or mango for your salsa.
FODMAP FREE?
Use tomato or cucumber for your salsa.
CHANGE IT UP
Here are some combination suggestions:
tomato + cucumber; pineapple + mango; bell pepper + mango; pineapple + cucumber.
NUTS
EGGS
NIGHTSHADES
FODMAPS
In a medium-sized mixing bowl, combine the base ingredients: cilantro, shallots, lime juice, extra-virgin olive oil, sea salt, and black pepper to taste.
Add the main ingredient(s) and combine.
fiery jalapeño buffalo burgers
The sweetness of a Sweet Potato Pancake “bun” (recipe below) compliments the spiciness of this burger.
PREP TIME
15 minutes
COOKING TIME
10 minutes
YIELD
4 burgers
1 jalapeño pepper
1 teaspoon smoked paprika
1 teaspoon onion powder
Sea salt and black pepper to taste
1 lb ground bison
ON THE SIDE
Serve with a green salad or grilled vegetables to round out your plate.
CHANGE IT UP
Use ground beef or lamb instead of bison. Top with bacon and Roasted Garlic Aioli (recipe here) for some added depth of flavor.
NUTS
EGGS
NIGHTSHADES
FODMAPS
Place the jalapeño pepper over an open flame or on a grill until the skin is blackened all over. Remove from heat, and peel the skin off the pepper under cool running water. Chop the pepper, only including the white ribs and seeds if you like an extra spicy burger.
In a large mixing bowl, combine the meat, roasted pepper, and spices until well integrated. Form into four 4-ounce patties, adding a thumbprint dimple in the center to allow for even cooking.
Grill the burgers approximately 4-5 minutes per side or until they are done to your liking.
sweet potato pancakes
Enjoy these pancakes for breakfast or use them as a bun for any burger! They can be made ahead of time and reheated to use within a few days. For a lower-carb option, make them with shredded carrots instead of sweet potatoes.
PREP TIME
15 minutes
COOKING TIME
20 minutes
YIELD
4-5 large pancakes
3 eggs
2 teaspoons coconut flour
1/2 teaspoon cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon sea salt
2 cups shredded sweet potatoes (using a food processor with a shredding disc is ideal, or shred them by hand)
Coconut oil for pan frying (amount will vary)
CHANGE IT UP
Replace the cinnamon and ginger with 1/4 teaspoon of rosemary.
NUTS
EGGS
NIGHTSHADES
FODMAPS
In a medium-sized mixing bowl, beat the eggs with the coconut flour, cinnamon, ground ginger, and sea salt. Mix in the shredded sweet potatoes 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 4-6 inches in diameter, and cook approximately 2-3 minutes per side until they hold together, flipping once as you would a regular pancake.
italian style stuffed peppers
One of the easiest ways to make ground meat into a special meal is by stuffing it into an elegant “package.” Use any colored bell peppers, or even another type of vegetable, like a summer or winter squash, to make this all-in-one meal.
PREP TIME
20 minutes
COOKING TIME
25-35 minutes
YIELD
3-4 meal-sized servings
2 bell peppers, halved and cleaned
1 tablespoon bacon grease or coconut oil
1/2 large onion, diced
Sea salt and black pepper to taste
4 cloves garlic, pressed or chopped
1/2 cup diced tomatoes, fresh or canned
1 lb ground beef, bison, turkey,
or chicken
6 fresh basil leaves, finely chopped
Extra basil leaves for garnish
NIGHTSHADE free?
Stuff squash instead of peppers, and omit the tomatoes.
FODMAP FREE?
Omit the onions and garlic and stuff the mixture into squash instead of peppers.
CHANGE IT UP
Add 2 cups of finely chopped baby spinach to the meat.
COOKING TIP
It’s best not to use acidic ingredients (like tomatoes or vinegars) in cast iron cookware since the acid will interact with the iron. This is a good time to use an enameled cast-iron or stainless steel skillet.
NUTS
EGGS
NIGHTSHADES
FODMAPS
Preheat oven to 375°F.
Place the bell pepper halves in a roasting dish face down for 10-15 minutes. (You can skip this step if you want to keep the peppers more firm/raw.)
While the bell peppers are cooking, heat the bacon grease or coconut oil in a large skillet over medium-high heat. Sauté the onions, adding sea salt and black pepper to taste, until they’re translucent and slightly browned on the edges. Add the tomatoes and garlic to the onions, and simmer for about two minutes.
Add the meat and cook until fully done. Taste the mixture, and adjust seasoning to your liking (more sea salt, more black pepper, etc.). Mix in the chopped basil.
Remove the peppers from the oven - they should be just a bit softened - and flip them over. Spoon the stuffing mixture into each one. You can go ahead and eat them at this point, or put them back in the oven for 15-20 minutes to allow the flavors of the bell pepper and the meat mixture to blend together more.
You can refrigerate or freeze and reheat later.
red palm & coriander tuna
over daikon noodle salad
Grilled tuna is a fantastic treat, especially in the summertime. The cold daikon noodle salad is a fresh and tasty way to compliment the grilled fish. If you don’t have an outdoor grill, a grill pan will do the trick!
PREP TIME
25 minutes
COOKING TIME
10 minutes
YIELD
3-4 servings
1 tablespoon red palm oil, melted
1 lb wild tuna steaks
1/2 teaspoon Lemon Salt (recipe here) or use 1/4 teaspoon salt and the zest of half a lemon
1/4 teaspoon coriander
Black pepper to taste
1/2 of a lemon
1 tablespoon extra-virgin olive oil
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