Lamb Stew

(gluten free, dairy free)

Ingredients
1 ½ to 2 pounds boneless lamb shoulder cut into cubes
½ cup of Bob’s Red Mill Paleo Baking Flour
2 tablespoons of olive or avocado oil
3 cups of beef broth
1 tablespoon of tomato paste
½ cup of red wine (optional)
2 cloves of garlic, minced
1 teaspoon sea salt
½ teaspoon black pepper
4 large carrots, sliced, or 1 ½ cup of baby carrots
1 large onion diced
2 tablespoons minced fresh parsley
1 ½ cup green beans
1 celery root, peeled and cubed or 2 large potatoes, peeled and diced
Optional add ins: celery, peas, mushrooms

Instructions
Flour and brown meat in the oil in a large pot or dutch oven. Add broth, salt, pepper and garlic and onion. Stir gently and add tomato paste. Cover and simmer for about 1 ½ hours, until meat is tender. Add carrots, celery root or potato, green beans, parsley and wine.
Simmer for another 20 minutes until vegetables are tender.
Enjoy!

Drop Meatball Recipe (gluten free, dairy free, and low carb)

Ingredients
45 Simple Mills Almond Flour Crackers, crushed using food processor
1 cup unsweetened cashew or almond milk
2 pounds grass fed ground beef
1/2 cup of Nutritional Yeast
1 teaspoon oregano
1 teaspoon garlic powder
1 teaspoon salt
1/2 teaspoon pepper

Combine above ingredients well and form into about 24 meatballs – refrigerate.

Tomato Sauce
10 garlic cloves crushed
1/4 cup olive oil
1/2 teaspoon red pepper flakes
1 teaspoon salt
2 28 ounce cans crushed tomatoes
Basil for garnish

Add olive oil to a large oven safe pot/dutch oven. Sauté garlic for 10 minutes. Add pepper flakes and cook for about 30 seconds. Add crushed tomatoes and salt. Stir well over medium for a few minutes. Add meatballs to the sauce, cover and place in the oven for 40 minutes.

Serve over spaghetti squash, recipe below!

Oven Roasted Spaghetti Squash
Cut Spaghetti squash in half, scoop out seeds. Brush inside of squash with olive oil and salt pepper. Bake face down in a baking sheet for 30-40 in a 400 degree oven. Scoop out spaghetti squash and transfer to a bowl or plate.

In this recipe:
Grass fed beef – a great source of protein, iron and B vitamins
Nutritional Yeast- this dairy substitute is abundant in vitamin B1, B2, B6, Folate and B12 and Zinc
Crushed Tomatoes – rich in vitamins A, C and fiber
Spaghetti Squash – vitamin C, manganese, vitamin B6, B5, B7 and potassium

Christine Frisch and Susan Cook
Heathcare Complete www.healtcarecomplete.com


Beanless Turkey Chili (low curb, gluten and dairy free)

Ingredients
1/2 teaspoons Olive Oil
1 1/2 pounds ground turkey (organic if possible)
1 onion chopped
1 medium to large zucchini or summer squash diced
1 red, yellow, green or orange bell pepper diced
2 cups of chicken or turkey bone broth
1 28 ounce can of crushed tomatoes
2 cloves garlic minced
2 tablespoons chili powder
1/2 teaspoon smoked paprika
1/2 teaspoon dried oregano .
1/4 to 1/2 teaspoon cayenne pepper
1/2 teaspoon cumin
1/2 teaspoon salt
1/2 teaspoon black pepper

Instructions
Heat the olive oil in a large pot over medium heat. Cook turkey until mostly cooked. Add in onion and cook for 1-2 minutes. Add in diced bell peppers and diced zucchini and cook until just tender.

Add broth, tomatoes and garlic into the pot and combine well over medium heat. Add chili powder, paprika, oregano, cayenne pepper, cumin, salt and pepper. Bring to a boil. Reduce heat to low and cover. Simmer for about 30 minutes. Garnish with diced avocado, cilantro and jalapeno if desired.

In this recipe:
Ground turkey – great source of protein, niacin, B6, zinc and selenium
Zucchini – rich in vitamin C and fiber
Bell Peppers – a great source of vitamin C, vitamin A and flavonoids
Tomatoes – rich in vitamin C, potassium, vitamin A and folate
Bone Broth – excellent source of amino acids, minerals and collagen

Chris Frisch Nutritional Therapy Practitioner
Healthcare Complete www.healthcarecomplete.com


Quinoa with Black Beans and Grilled Chicken

Ingredients

2-3 grilled chicken breasts
1 tsp olive oil
1 onion, chopped
3 cloves garlic, peeled and chopped
¾ cup uncooked quinoa
1 ½ cups vegetable broth
2 tsp ground cumin
½ cayenne pepper
Salt and pepper to taste
1 cup frozen corn kernels
2 (15oz) cans black beans, rinsed and drained
½ cup chopped fresh cilantro
Roasted red peppers
2-3 jalapeno peppers (optional)
2 limes, freshly squeezed

Directions

Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and sauté until lightly browned.

Mix quinoa into the saucepan and add vegetable broth. Season with cumin, cayenne pepper, salt and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes.

Stir frozen corn into the saucepan and continue to simmer about 5 minutes until heated through. Mix in the black beans, jalapeno peppers, cilantro, and roasted red peppers.

Add grilled chicken and freshly squeezed lime juice.


Grilled Salmon with a strawberry balsamic reduction

Ingredients:

4 salmon fillets (6 oz approximately)
olive oil
salt & pepper

Instructions:

Grilled salmon:
1. Rinse and dry salmon. Drizzle with olive oil. Season with salt and pepper. Grill on barbecue over medium heat until cooked through (20-30 minutes).

Strawberry balsamic reduction:

  1. While salmon is cooking, combine balsamic, maple syrup, dijon and garlic in a small pot. Bring to a boil, reduce heat and simmer, uncovered, for approximately 10 minutes.
    2. Optional: This reduction is on the thin side. If you’d prefer a thicker sauce, try adding a small amount of arrowroot powder (1/2 tsp- 1 tsp) while whisking until smooth.
    3. When sauce has reached desired consistency, add strawberries and cook for approximately 2 minutes, until strawberries are softened. Allow to cool for 5 minutes before serving over salmon

Crockpot Brazillian Curry Chicken

Ingredients:

1.5-2 lbs chicken breasts
¾ cup canned coconut milk
1 cup chicken broth
2 tablespoons tomato paste
3 garlic cloves, minced
1 tablespoon ground ginger
4-6 tablespoons curry powder
2 bell peppers, chopped into 1 cubes (i used yellow and red)
1 yellow onion, thinly sliced
salt and pepper, to taste
dash of red pepper flakes

Instructions:

Grab out your crock pot, Add in the coconut milk, tomato paste, garlic, ginger, curry powder, salt and pepper, red pepper flakes, and whisk together. Add in peppers and onions. Next, add in chicken and pour broth over the chicken. Mix all ingredients together to completely cover the chicken in the curry mixture. Cover and cook at low for 6-8 hours or high for 4-5 hours. Then eat it in a cute Tupperware bowl. Or plate….be that way!!


Kimchi Cauliflower Fried Rice

Prep 10 mins Cook 20 mins Total 30 mins Yield 4 servings

Ingredients

  • 1 cup kimchi
  • 1 large egg
  • Kosher salt
  • 3 tablespoons avocado oil or cooking fat of choice, divided
  • ½ small onion, finely chopped
  • 2 garlic cloves, minced
  • 2 cups cubed cooked chicken or leftover cooked meat
  • 1 small cauliflower head, riced or 16 ounces riced cauliflower (frozen or fresh)
  • 2 tablespoons kimchi juice (the liquid in the kimchi jar)
  • 2 tablespoons coconut aminos
  • 1 teaspoon toasted sesame oil
  • 2 scallions, finely sliced on the diagonal (optional)
  • 1 tablespoon sesame seeds (optional)

Instructions

  1. Start by chopping up your kimchi. Store-bought is fine, but if you have time, make your own. (If you don’t like spicy food, buy white kimchi.)
  2. Heat a large skillet over medium heat.
  3. Heat the two tablespoon of oil in the skillet and add the onion and a sprinkle of salt. Cook for 2 to 3 minutes or until softened.
  4. Add the minced garlic and sauté for 30 seconds or until fragrant.
  5. Add the cubed chicken, and stir for 1 minute to warm through.
  6. Next, add the riced cauliflower, and mix well to incorporate. Stir in the kimchi juice and coconut aminos.
  7. Reduce the heat to medium-low. Cover and cook for 3 to 5 minutes or until tender (but not mushy).
  8. Crack egg directly into pan. Smash egg yolk up with spatula and mix well while cooking.
  9. Taste the rice for seasoning and adjust with salt if needed. Remove from heat, and stir in the sesame oil.
  10. Add scallions (optional), and scoop the fried rice into serving bowls. Garnish with sesame seeds and serve. Keep leftovers in the fridge for up to 4 days.

Notes

Make sure your kimchi is free of sugar and other junk. If you don’t like spicy food, use white kimchi.


SLOW COOKER CHICKEN POT PIE (GLUTEN & DAIRY FREE)

Ingredients

  • 2 cups chopped yellow onion
  • 3 cups chopped carrot
  • 2 cups chopped celery
  • 1 teaspoon kosher salt
  • 32-oz chicken stock
  • 1 bay leaf
  • 1 teaspoon of curry powder (optional)
  • 1 teaspoon of turmeric (optional)
  • 2 pounds boneless, skinless chicken breasts or thighs
  • 1 cup of peas (omit for paleo or whole30)
  • ¾ cup full-fat coconut milk (from a can)

Slow Cooker Instructions

  • Add the onion, carrot, celery, salt, curry, turmeric (these are optional if you would like a more traditional taste) and chicken stock to a 6-quart slow cooker, stirring to combine. Add the chicken and bay leaf, stirring again.
  • Cover and cook on high for 4-6 hours or low for 6-8 hours, or until the veggies are very tender and the chicken is cooked through.
  • Remove the chicken and cut into 1-inch pieces or shred with two forks. Add the chicken back to the slow cooker along with the coconut milk and peas (if using). Taste and add additional salt if desired.

Grilled Swordfish with Mango Chutney

Mango Chutney

¼ chopped yellow onion
2 tbsp fresh grated ginger
5 leaves fresh basil
1 whole mango (chopped)
2 tbsp “Gringo” medium/hot salsa
1 tsp red wine vinegar

Grilled Pineapple

1 whole pineapple

Kale
¼ chopped yellow onion
1 tbsp olive oil
1 head of kale
2 cloves of garlic (finely chopped or pressed)
tsp Coconut Aminos
Pinch of sea salt
Pinch of Pepper

Sweet Potato Fries
1 whole sweet potato sliced thinly
Sea Salt (sprinkle on before and after)

Swordfish

3 pieces of swordfish
1 tbsp olive oil
Pinch of ‘Adobo sin pimiento’
Old Bay Seasoning

Mango Chutney: In a medium sauce pan#, sauté ¼ of a yellow onion in olive oil until translucent. Add the ginger, basil, mango and salsa. Let sauté for a few minutes, and then add the red wine vinegar. This whole process should take about 5 minutes, you do not want to cook the mango.

Grilled Pineapple: Cut the skin off of the pineapple, and slice it into large pieces. Place directly onto the grill, and keep on each side about 3-4 minutes, or until lightly grilled. (You can keep it on the grill for as long as you would prefer). Cut out the core after fully cooked.

Kale: Cut up the kale into bite size pieces. In a medium sauce pan, sauté ¼ chopped onion, 2-3 cloves chopped/pressed garlic until translucent. Add kale, coconut aminos, sea salt, and pepper and sauté until the kale becomes soft and limp.

Swordfish: Drizzle olive oil over the top and bottom of swordfish. Sprinkle seasonings (Adobo & Old bay seasoning) until thickly coated on top and bottom. Add grated ginger to the top of the swordfish and spread the mixture with a brush. Place the fish directly onto the grill, and grill on each side for about 4 minutes, until cooked. Serve with a large spoonful of mango chutney on top.

Sweet Potato Fries: Pre-heat oven to 450 degrees. Cut the sweet potato in half, and slice into thin pieces. Put onto a medium sized baking sheet, and lightly drizzle olive oil on top. Put in oven for about 25 minutes, until fries become crispy and light brown. Alternatively, you can cook in a toaster oven and decrease baking time slightly.


Coconut Shrimp

Ingredients:

12 large shrimp, peeled, deveined & butterflied
1 egg white
1/2 – 1 cup coconut flour
1/2 cup of unsweetened shredded coconut
1 garlic clove, minced
1/2 teaspoon cumin
pepper to taste

Sweet and Spicy Sauce:

1 cup pineapple, freshly diced
1 jalapeno, seeds removed (optional), and chopped
1 lime, juiced
1/4 of white onion, diced (can use red onion too)

Instructions:

Preheat your oven to 500 degrees Fahrenheit.
Line a baking sheet with aluminum foil, shiny side down.
In a ziploc bag, combine the coconut flour, coconut, garlic, cumin and pepper of your choice.
Beat the egg whites in a small bowl
Coat all the shrimp generously in the egg wash and then place them all in the ziploc bag.
Shake the bag and make sure you evenly coat all the shrimp with the breading mixture in the bag.
Remove the shrimp from the bag and place on the baking sheet.
Bake for 5 minutes on the middle rack of your oven, flip them all over and bake for another 5 minutes.
Remove from the oven and serve with the dipping sauce.

Sauce:

Place all of the sauce ingredients in your food processor.
Turn on high and keep mixing until you get a slightly chunky but more smooth dipping sauce consistency.
Serve in a bowl on the side with your shrimp or garnish your plate with it.


Cannibal Pasilla/Bell Peppers

Shredded Chicken:

2 chicken breasts, cubed into 1 inch cubes
Juice of 1 lime
1/2 tsp salt
Organic chicken broth

Pepper Stuffing:

3 pasilla/bell peppers
1 shallot, diced
1 serrano chile pepper
2 cloves garlic, minced
1 lime
2 tbsp cilantro
1 tbsp balsamic vinegar
lime avocado oil
1/2 tsp sea salt
1/2 tsp ground coriander
1/2 tsp ground cumin
1/2 tsp oregano

Shredded Chicken Directions:

  1. Combine the chicken, lime juice, and salt in a medium saucepan.
    2. Add in enough chicken broth to almost compltely submerge all the chicken
    3. Simmer over medium low heat until 90% of the chicken broth has evaporated, this should take 25-35 minutes
    4. Let your chicken cool. Using your hands or a blender or any other inventive means you have shred your chicken and set aside

Pepper Stuffing Directions:

  1. Set your oven broiler on high and line a baking sheet with aluminum foil
    2. Place your pasilla peppers and your serrano pepper on the baking sheet and place under the broiler
    3. You want to roast your peppers until the skin is charred on all sides turning the pasilla peppers probably every 5-7 minutes and the serrano every 3-4 minutes
    4. Keep a close eye so you don’t turn your peppers into mush, remove from the oven and place in a bowl covered with plastic wrap to cool for 15 minutes
    5. Once cool, you need to peel the skin off of your peppers using your hands. Set 2 Pasilla peppers aside and dice the other Pasilla and the 1 serrano
    6. Heat a sautee pan over medium heat and saute the shallots, garlic, and peppers in lime avocado oil or any oil of your choice
    7. Once the shallots are cooked, add in your shredded chicken, cilantro, and all your spices and mix well in the pan
    8. Once everything is mixed well, add in juice of half of a lime and the balsamic vinegar ensuring you scrap all the food off the bottom of the pan to mix in
    9. Remove from heat and season to taste with salt and pepper
    10. Take your 2 Pasilla peppers that are about to be stuffed with their brother and make a slit down the middle, remove the seeds and plate
    11. Spoon his/her lunch into the cavity of the Pasilla peppers and use your remaining half of 1 lime to sprinkle lime juice over
    12. Garnish and enjoy

TUNA STUFFED AVOCADOS

Prep Time: 15 minutes

Ingredients:

  • 2 Avocados, pit removed, sliced in half
  • Chopped Tuna Steak (Bagged White Albacore can be used instead)
  • 1/2 mango, diced
  • 1 Tablespoon fresh cilantro, chopped
  • 1 Tablespoon lime juice
  • 2 Tablespoons red onion, finely chopped
  • 1/4 cup pineapple chopped
  • 1/4 cup red pepper, seeds removed, finely chopped
  • 1 Teaspoon of Sriracha (optional for extra flavor)
  • Dash of salt

Directions

  • In a medium mixing bowl combine the, mango, fresh cilantro, lime juice, onion, pepper, and dash of salt. Mix well and put in an airtight container and refrigerate.
  • In the container with the pre-made salad add tuna and mix well. Slice your avocados in half and remove the pits. Scoop out a teaspoon of avocado from each side and add it to the Tuna Salad mixture and mash the avocado into it and mix until everything is well combined.
  • Scoop the Tuna Salad mixture evenly into each half of the avocado. Garnish with cilantro and enjoy!

Quinoa Stuffed Acorn Squash

Ingredients

  • 2 medium acorn squash
  • 2 tablespoons extra-virgin olive oil or coconut oil, divided
  • ½ teaspoon fine sea salt, divided
  • ½ cup quinoa, rinsed
  • 1 cup vegetable broth
  • ¼ cup dried cranberries
  • ½ cup roughly chopped pecans
  • ¼ cup chopped green onion
  • ¼ cup chopped fresh flat-leaf parsley, plus 1 tablespoon for garnish
  • 1 clove garlic minced
  • 1 tablespoon lemon juice
  • ¾ cup grated Parmesan cheese, for dairy free use 4 tablespoons of nutritional yeast
  • ½ cup crumbled goat cheese or feta (omit for dairy free)

Directions:

  1. Preheat the oven to 400 degrees and line a large, rimmed baking sheet with parchment paper.
  2. To prepare the squash, use a sharp knife to slice through it from the tip to the stem. Using a spoon, scoop out and discard the seeds and stringy bits. Place the squash halves cut side up on the parchment-lined pan. Drizzle 1 tablespoon of the olive oil over the squash, and sprinkle with ¼ teaspoon of the salt. Rub the oil into the cut sides of the squash, then turn them face down in the pan. Bake until the squash flesh is easily pierced through by a fork, about 30 to 45 minutes. Leave the oven on.
  3. Meanwhile, cook the quinoa: In a medium saucepan, combine the rinsed quinoa and broth. Bring the mixture to a boil over medium-high heat, then reduce the heat to a simmer. Simmer, uncovered, until all of the liquid is absorbed, about 12 to 18 minutes. Remove the pot from the heat and stir in the cranberries. Cover, and let the mixture steam for 5 minutes. Uncover and fluff the quinoa with a fork
  4. Pour the fluffed quinoa mixture into a medium mixing bowl. Add the pecans, chopped green onion, parsley, garlic, lemon juice, the remaining ¼ teaspoon salt, and the remaining 1 tablespoon olive or coconut oil. Stir until the ingredients are evenly distributed. Add additional salt to taste, if necessary.
  5. Let the mixture cool for a few minutes before adding the Parmesan cheese (or nutritional yeast) and goat/feta cheese. Gently stir the mixture to combine.
  6. Turn the cooked squash halves over so the cut sides are facing up. Divide the mixture evenly between the squash halves. Place the squash back into the oven and bake for about 15 minutes, until the quinoa is turning golden on top.
  7. Sprinkle the stuffed squash with the remaining 1 tablespoon chopped parsley, and serve warm.

Garlic Ginger Chicken Thighs

Serves 4-6

Ingredients

  • 2 pounds boneless chicken thighs (preferably organic)
  • 2 tablespoons of olive oil or avocado oil
  • 3 garlic cloves crushed
  • 1 tablespoon of ginger root minced
  • ¼ cup of Coconut Aminos
  • ¼ teaspoon of fish sauce
  • ½ teaspoon of black pepper
  • ½ teaspoon of sea salt

Instructions

  • Preheat oven to 425 degrees
  • In a small sauce pan sauté garlic cloves in oil on low heat until fragrant
  • Turn heat to medium and add ginger, fish sauce and Coconut Aminos, stir and let the mixture come to a low boil for a minute or two.
  • Sprinkle the chicken thighs with salt and pepper
  • Pour mixture over the chicken thighs.
  • Bake for 30 minutes
  • Enjoy!

Christine Frisch
Nutritional Therapy Practitioner
Healthcare Complete


Pork, Red Pepper and Asparagus Stir Fry

Gluten and Dairy Free

by Christine Frisch, Nutritional Therapy Practitioner

INGREDIENTS:

  • 3 tsp avacado or olive oil (divided)
  • 2lbs asparagus, trimmed, cut on a diagonal into 1″–2″ pieces
  • 1 red pepper, sliced into strips
  • 8 oz. ground pork
  • 6 scallions, white and pale green parts only, finely chopped
  • 5 garlic cloves, finely chopped
  • 1 2″ piece ginger, peeled, finely chopped
  • 2 Tbsp. Rice Wine Vinegar
  • 2 Tbsp. Coconut Amino
  • 1 tsp. toasted sesame oil

Instructions:
Heat 1 tsp. of oil in a large skillet over high. Once pan is hot (oil will be lightly smoking), add half of asparagus, half of red pepper and a couple pinches of salt and cook, tossing only once or twice so the pieces have a chance to blister, until crisp-tender and lightly browned, about 4 minutes. Transfer asparagus and pepper to a plate. Add 1 tsp. oil to skillet (no need to wipe it out) and repeat process with remaining asparagus and red pepper.

Reduce heat to medium-high; add remaining 1 tsp. of oil to skillet, then add pork, spreading out into an even layer. Season with a couple pinches of salt and cook, undisturbed, until meat begins to brown underneath, about 2 minutes. Break up meat with a wooden spoon and add scallions, garlic, and ginger. Cook, stirring, until pork is crisp and mixture is very fragrant, about 2 minutes. Add wine and amino and return asparagus and red pepper to skillet. Cook, turning to coat with pork mixture, until heated through, about 1 minute.
Transfer stir-fry to a platter or large shallow bowl and drizzle with sesame oil. Serve with rice or cauliflower rice.


HERB MUSTARD SIRLOIN STEAK 

INGREDIENTS

2 tablespoons extra virgin olive oil, avocado oil or ghee
2 tablespoons Dijon mustard
2 teaspoons Italian seasoning
1/2 teaspoon garlic powder or one clove of minced garlic
1 1/2 pounds sirloin steak (grass fed if possible)
sea salt, to taste
ground black pepper, to taste

INSTRUCTIONS

1.Heat oil in a large skillet over medium-high heat.

2.In a small bowl, combine mustard with Italian seasoning and garlic powder or minced garlic. Generously coat the steak with the herbed mustard on all sides. Season with salt and pepper, to taste.

3.Add steak and sear on all sides, including edges, approximately 1-2 minutes per side.

4.Reduce heat to medium and cook on one side for approximately 5-7 minutes. Turn steak and cook for another 3-5 minutes, or until steak reaches desired level of doneness.

5.Remove from heat and let rest for 5 minutes. To serve, slice steak against the grain. Enjoy!

NOTE:

Steak can also be grilled. Use and instant read thermometer to test for doneness and remove steak from heat 5 degrees lower that desired cooking temp, as steak will continue to cook after removed from heat.

For rare;125 degrees

For medium rare:135 degrees

For medium:145 degrees

For medium well:150 degrees

For well done:160 degrees