Zucchini Fritters with Garlic Herb Aioli

Low Carb
Gluten Free
Dairy Free Option

Ingredients
2 medium zucchinis
½ teaspoon of sea salt (for helping the zucchini sweat out excess water)
1 clove garlic minced
1 teaspoon Italian seasoning
¼ teaspoon sea salt
¼ teaspoon black pepper
2 tablespoons parmesan cheese (or nutritional yeast for dairy free)
1 egg
⅓ cup of gluten free flour such as almond flour or coconut flour
1-2 tablespoons of ghee or butter (or coconut oil, avocado oil or olive oil for dairy free)

Instructions
Grate zucchini and mix with sea salt, set aside in a colander to drain the water out for about 20 minutes. Use hands to squeeze out as much water as you can, then use cheese cloth or paper towels to squeeze out any excess water. The more water you get out the better!

Mix together garlic, green onions, salt, pepper, Italian seasoning, parmesan cheese or nutritional yeast and egg.

Form into small balls. Heat oil in the pan on medium heat.

Drop balls into the hot pan and flatten gently units about ½ inch thick. Cook for about 5 minutes on each side, flip gently so that they do not fall apart. Serve with a dollop of homemade garlic aioli!

Garlic Herb Aioli
½ cup mayo – avocado mayo or home made
1 tablespoon fresh chopped parsley
1 tablespoon fresh sage (or herb of your choice)
1 clove garlic minced
1 tablespoon lemon juice
Pinch of sea salt
Whisk ingredients together until well blended.


Herbed Mashed Cauliflower

(Gluten free, dairy free, low carb)
Serves 4-6

Ingredients
1 head cauliflower
2 tablespoons extra virgin olive oil
1/2 onion
1 tablespoon fresh thyme
1 tablespoon fresh rosemary
1 tablespoon minced garlic
1 teaspoon ground black pepper
1 teaspoon coarse sea salt

Instructions
1.Wash cauliflower and cut into florets.
2.Steam cauliflower in a large pot until soft (about 15 minutes).
3.Heat half the olive oil in a nonstick frying pan over medium heat.
4.Chop the onion, thyme and rosemary.
5.Sauté onion, garlic, and herbs until onion is translucent.
6.Season with salt and pepper to taste.
7.Place steamed cauliflower into a high-speed blender or food processor.
8.Add the sautéed onion, garlic, and herbs, along with the remaining olive oil.
9.Process until smooth.

In this recipe: Cauliflower is rich in Vitamin C, Vitamin K, Vitamin B6, Folate, minerals and fiber. It is a great low carb alternative to rice and potatoes



Roasted Brussels Sprouts & Bacon
1½ pounds Brussels sprouts
2-3 tablespoons coconut oil (or fat of your choice)
Sea salt and pepper
4 bacon slices, diced (nitrate free)
1 tsp Aged balsamic vinegar

Steam brussels spouts in water until jut softened. Drain and remove brussel spouts and sautee in frying pan with coconut oil, cooked bacon, balsamic and brussel spouts. Cook for a few minutes until browned. Remove and season with salt and pepper.



Apple Walnut Stuffed Acorn Squash
PREP TIME 5 mins COOK TIME 50 mins TOTAL TIME 55 mins

Serves: 2-4

INGREDIENTS

1 acorn squash, halved and seeds scooped out
1 apple peeled, cored and chopped (I use Cortland or McIntosh)
2 teaspoons fresh lemon juice
2 tablespoons olive oil, organic butter or Ghee
¼ cup chopped walnuts
1 teaspoon cinnamon
½ teaspoon coarse salt
Pinch of nutmeg
1 tsp raw honey or maple syrup

DIRECTIONS

  1. Preheat oven to 400 degrees F. Place squash cut side down in a baking dish. Pour in enough boiling water to reach a ½-inch depth. Bake for 20 minutes. Discard water and flip squash over to be cut side up. Leave the oven on.
    2. While squash is baking, combine chopped apple in a small bowl with 1 tablespoon of melted butter, the lemon juice, zest, walnuts and brown sugar. In another small bowl, combine cinnamon, salt, honey, and nutmeg.
    3. Brush squash with remaining 1 tablespoon of butter and sprinkle with the cinnamon mixture to cover (you may not use it all). Fill the squash halves with the apple mixture and sprinkle with additional cinnamon mixture. Pour ½ cup water in the bottom of the baking dish (to prevent the juices that ooze out from burning and sticking).
    4. Bake for 25-30 minutes, until the apples are tender and everything is golden brown. Serve immediately, drizzled with any pan juices.

For the seeds:

Put on a cookie sheet, sprinkle with any of the following: sea salt, cayenne, Adobo seasoning, garlic powder. Bake at 350 degrees for 10-12 min until crisp.


Best Paleo Stuffing (Gluten-Free, Grain-Free)


A healthy paleo stuffing recipe that makes the perfect side dish for chicken or turkey. Ideal for Thanksgiving! Gluten and grain free.

Ingredients

  • 2 tablespoons ghee or avocado oil or refined coconut oil
  • 3 cups onion diced
  • 2 cups celery diced
  • 1 cup mushrooms diced
  • 1 cup apple cored and diced
  • ¼ cup dried cranberries or dates, chopped
  • ¼ cup flat-leaf parsley chopped
  • 4 teaspoons poultry seasoning
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 2 cups almond flour
  • 3 eggs whisked

Instructions

  1. Preheat oven to 350º F.
  2. Heat ghee or oil in a large cast-iron or oven-proof skillet over medium heat. Add onion, celery, apple, mushrooms, cranberries or dates, parsley, poultry seasoning, salt, and pepper. Sauté until very soft, about 7 minutes.
  3. Remove from heat. Keep in oven-proof skillet or transfer to 9×9″ baking dish. Stir in almond flour and mix well. Add the whisked eggs and stir well. Bake for 45 minutes to 1 hour, or until browned on top.

Savory Mashed Sweet Potatoes

Ingredients

  • 7 medium sweet potatoes, diced into 1inch cubes
  • 2 teaspoons of sea salt divided
  • Black pepper to taste
  • 1/3 cup of minced green onion
  • 1/3 cup of fresh minced parsley
  • 1 clove of garlic minced
  • 1/4 cup organic sour cream – for dairy free use Forager Organic Dairy Free Sour Cream
  • 3 tablespoons of pasture butter (I use Kerrygold or Organic Valley) – for dairy free use good quality olive oil

Instructions

  1. Add cubed sweet potato to a pot and cover with water. Add 1 teaspoon of the salt and bring to a simmer.
  2. Turn heat down if necessary and continue to simmer for about 12 minutes or until tender.
  3. Drain and mash
  4. Stir in parsley, green onion and garlic.
  5. Stir in the sour cream, butter, remaining teaspoon of salt and pepper to taste.

In this recipe:

Sweet Potatoes are an excellent source of Vitamin A, important for immune function, vision, growth and development and epithelial integrity. They are also a good source Vitamin C, B6, iron, magnesium and fiber.

Recipe courtesy of Chris Frisch

Nutritional Therapy Practitioner at Healthcare Complete


OVEN ROASTED BROCCOLI

INGREDIENTS

  • 2 heads of broccoli
  • 2 tablespoons of olive or melted coconut oil
  • 1 teaspoon of garlic powder
  • ¼ teaspoon of paprika
  • 1 teaspoon of sea salt
  • Black pepper to taste

INSTRUCTIONS

  • Preheat oven to 450 degrees
  • Cut broccoli heads into florets and discard stems
  • Toss broccoli with oil, garlic powder, paprika, sea salt and pepper
  • Spread the florets out on a baking sheet and roast for 10-15 minutes, stirring half way through cooking time

IN THIS RECIPE:

Broccoli is part of the brassica plant/cruciferous vegetable family. It is rich in a chemical called sulforaphane, which is great for our detoxification pathways and may help in cancer prevention.

Broccoli is rich in vitamins and minerals. It is a rich in Vitamin A (great for eye health, a healthy immune system and bone health). It is also a great source of Vitamin C (a powerful antioxidant, great for your immune system, wound healing and in helping with iron absorption).


Sheet Pan Oven Roasted Veggies

INGREDIENTS

  • 1 cup Broccoli (cut into florets)
  • 1 cup Cauliflower (cut into florets))
  • 1 cup Zucchini (sliced into 1/4 inch thick circles
  • 1 cup Bell peppers (cut into 1.5 inch pieces
  • 1 cup Red onion (cut into 1.5 inch pieces; ~1 medium onion)
  • 3 tablespoons of good quality, cold-pressed olive oil olive oil or melted coconut oil
  • 2 tbsp Balsamic vinegar
  • 1/2 tsp Garlic powder
  • 1 tsp Italian seasoning
  • ½ to 1 tsp of Sea salt – depending on preference
  • 1/4 tsp Black pepper

INSTRUCTIONS

  • Preheat the oven to 425 degrees. Line a large, greased baking sheet or one lined with parchment paper or foil for easier clean up.
  • Combine the vegetables in a large bowl.
  • In a small bowl, whisk together the olive oil, balsamic vinegar, garlic powder, Italian seasoning, sea salt, and black pepper. Pour the mixture over the vegetables and gently mix around to coat vegetables.
  • Arrange the vegetables in a single layer on the prepared baking sheet. Do not overcrowd the pan.
  • Roast the vegetables in the oven for about 30 minutes, until they are golden brown.

In this recipe:

Broccoli is rich in vitamins A, C and folic acid. It is also a great source of the minerals potassium calcium phosphorus magnesium and iron, not to mention phytonutrients

Cauliflower is an abundant in potassium, folic acid, vitamin C and phytonutrients.

Zucchini is a great source of vitamin C , vitamin B6, Vitamin A, folate and thiamin. It is also rich in minerals manganese and potassium.

Bell Peppers are an excellent source of vitamin C, bioflavonoids and vitamin A.

Red Onions are a source of calcium, iron, folic acid and vitamins C, E and A, selenium and zinc. They are also a source of many different phytonutrients.


Sheet Pan Oven Roasted Veggies

Ingredients

⦁ 1 head cauliflower (cut into small florets)
⦁ 1 clove garlic, minced
⦁ 2 tablespoon white miso paste
⦁ 2 tablespoon olive oil or avocado oil
⦁ 2 tablespoons coconut aminos
⦁ 2 tablespoons unsweetened rice wine vinegar
⦁ 1/4 teaspoon red pepper flakes
⦁ 2 tablespoons chopped fresh cilantro
⦁ Lime wedges, for serving

Instructions

⦁ Preheat the oven to 450 degrees.
⦁ Grease a baking sheet or line with parchment paper.
⦁ Combine the miso, oil, coconut aminos, vinegar, and red pepper flakes in a small bowl. Whisk well to combine.
⦁ Toss the cauliflower with the miso mixture and spread in a single layer on the baking sheet.
⦁ Roast for 25-30 minutes, until well browned. Toss with fresh cilantro and serve immediately, with lime wedges.

*adapted from Platings and Pairings


Paleo Cranberry Sauce

Ingredients

  • 3 cups whole cranberries, fresh or frozen
  • ¾ cup 100% orange juice
  • ¾ cup organic coconut palm sugar 
  • ¼ tsp cinnamon
  • Pinch of nutmeg

Optional add -ins

Ginger, allspice, orange zest

Instructions

  1. Add cranberries, OJ and coconut to a medium saucepan, over medium heat
  2. Cook and stir, bringing mixture to a boil. Lower heat and simmer for another 10 minutes, stirring continuously. Be sure to scrap sides and bottom of pan to prevent burning until sauce has thickened and most of the cranberries have burst.
  3. Turn off heat and add cinnamon and nutmeg. Let cool and transfer to a dish to store in the refrigerator until ready to serve. Reheat when you are ready to serve.

*Stir in any additional add ins once sauce is removed from heat


Honey Roasted Carrots and Beets

Ingredients
4 medium beets
4 large carrots (orange or multi colored)
1 tablespoon olive or avocado oil
¾ teaspoon sea salt
1 tablespoon local honey (or a few drops of organic stevia if looking for option with less sugar)
1 tablespoon butter, ghee or additional olive or avocado oil if eliminating dairy
1 tablespoon fresh herbs (thyme, rosemary, parsley or dill)

Instructions

  • Preheat oven to 450 degrees
  • Wash and peel the carrots and beets. Chop into even ½ inch pieces.
  • Add the beets and carrots to a sheet pan and toss with olive oil and salt
  • Spread the vegetables out on the pan and roast for 20-25 minutes. Cooking time will vary based on the size of the vegetables.
  • Meanwhile in a small saucepan, melt the butter or oil on low. Whisk in the honey.
  • Remove the vegetables from the oven and drizzle the honey butter/oil mixture over them, Toss until well coated.
  • Return to the oven for about 5 minutes. Toss with fresh herbs and serve!

In this recipe:
Beets are loaded with vitamins and minerals yet low in calories and high in fiber. They are a good source of several key nutrients, including folate, manganese, and copper. They are also great for your gallbladder (by helping with bile flow) and your liver.
Carrots are an excellent source of beta carotene, biotin, potassium, and vitamin B6. They are also low in calories and high in fiber!


Roasted Vegetable and Quinoa Salad


Ingredients:

  • 1 cup of quinoa
  • 2 cups of water or vegetable broth
  • 1 head of broccoli
  • 1 sweet potato
  • 4 cups of kale
  • ½ cup of fresh parsley
  • 15 ounces chickpeas drained
  • 4 tablespoons of extra virgin olive oil
  • 1/4 cup of crumbled feta cheese (optional)
  • 2 tablespoons of lemon juice
  • 1 1/2 teaspoons of apple cider vinegar
  • 2 tablespoons of honey (optional)
  • coarse sea salt, to taste
  • ground black pepper, to taste
  • red pepper flakes, to taste

How to Prepare
Preheat oven to 425F.
Cook quinoa according to instructions on package, then set aside in a large bowl. While the quinoa cooks, cut broccoli into florets.

Peel and cube the sweet potato. Roughly chop the kale. Chop the parsley. Drain and rinse the chickpeas.

Toss broccoli and sweet potato chunks with half of the olive oil and roast in oven for 20 minutes.
Add kale and chickpeas to the roasting pan and roast for another 15 minutes. Stir veggies around halfway through.

Once roasted, remove from oven and combine with the quinoa. Add in the chopped parsley and feta and mix gently.

In a small bowl, combine the lemon juice, vinegar, honey, and remaining olive oil. Season with salt, pepper, and red pepper flakes to taste.
Drizzle the dressing over the quinoa and vegetable mixture and stir gently. Enjoy and store any leftovers in the fridge for 4-5 days.



Kale Detox Salad

The Salad

  • 3 large beets cut into strips
  • 2 cups shredded cabbage
  • 2 cups baby kale
  • 1/2 cup fresh cilantro, finely chopped
  • 1/4 cup sliced green onion

The Dressing Recipe

  • 3 tablespoons fresh lemon juice
  • 1/3 cup organic almond butter
  • 1 tablespoon grated ginger
  • 3 tablespoons apple cider vinegar
  • 2 tablespoons Coconut Aminos
  • A few drops organic Stevia (optional)
  • Sea salt to taste
  • *if dressing is too thick, thin with a few tablespoons of water

Instructions

Combine salad ingredients in a medium sized bowl. For the dressing: combine all ingredients in a small food processor until creamy. Can also shake vigorously in a mason jar with a lid. Toss salad with dressing, garnish with some cilantro – enjoy!

Notes:

You can add raw chopped walnuts or almonds or shredded or chopped chicken to add some protein if desired.

In this recipe:

Cabbage is a great source of nutrients including vitamin A, iron and riboflavin. It is rich in vitamins B6 and folate and is high in fiber and antioxidants.

Beets are loaded with vitamins and minerals, are low in calories and high in fiber. They are a good source of nutrients, including folate, manganese, and copper. They are also great for your gallbladder (by helping with bile flow) and your liver.

Kale is rich in vitamins and minerals. It is especially high in vitamins C, K, minerals and antioxidants, including quercetin.

Cilantro is loaded with vitamins A, C and K as well as many other nutrients that help with detoxification. It can help to rid the body of chemicals and heavy metals.