Week 6 – Smoked Pork Shank Stew (Instant Pot)
Total Cook & Prep Time: 40 minutes
- 4 bone-in pork shanks
- 2 celery roots aka celeriac, cubed
- 4 carrots, chopped
- 1 large brown onion, diced
- 1 bunch kale, chopped
- 32-48oz of chicken broth
- 2 tbsp ginger root, finely chopped
- Add all chopped vegetables and ginger into stainless steel bowl of Instant Pot.
- Add pork shanks on top of veggies, and pour broth until liquid reaches “Max” line of the bowl.
- Apply lid, ensuring the pressure release valve is set closed to “pressure”, then press “Soup” button.
- After Instant Pot is finished cooking, allow the pressure indicator to drop back down. Remove bones and serve.
Slow cooker option:
Follow instructions above, adding all ingredients to slow cooker. Cover with lid, cook on low for 6 hours or high for 3 hours.
Week 5 – Keto Chicken Cabbage Slaw
Total Cook & Prep Time: 35 minutes
- 4 boneless, skinless chicken breasts
- 1 large green cabbage, thinly shredded (Savoy variety optional)
- 1 large purple cabbage, thinly shredded
- 1 bunch cilantro, chopped
- Paleo Mayo (see recipe below)
- Salt and pepper
- Preheat oven to 350F. Season chicken breasts with salt and pepper, or any other seasonings you prefer. Bake chicken breasts for 35 minutes or until cooked thoroughly.
- While chicken is baking, toss shredded cabbage, and cilantro together.
- After removing chicken from oven, chop or shred chicken breasts and add to slaw.
- Add 5 heaping spoonfuls of paleo mayo and mix until all ingredients are well coated. Continue to add more mayo if desired.
- 1 large egg, yolk and white
- juice from half a lemon
- juice from half a lime
- 1 teaspoon salt
- 1 cup avocado oil
- 1 tsp yellow mustard (optional)
- Add egg, salt, lemon and lime juice together into a quart-sized mason jar or vessel of similar dimensions.
- Using a hand blender (immersion blender), blend until uniform.
- While continuing to blend, slowly drizzle avocado oil into the mixture until 1 cup of avocado oil is used or until consistency is reached.
Note: I usually double the recipe to make a larger batch. Follow the same directions above. Tall cylinder-like jars or vessels work best if using an immersion blender.
Note: You can also try using a blender. Follow the same instructions above by incorporating egg, juice, and salt first, then slowly drizzle oil after.
Week 4 – Butternut Squash Coconut Soup
Total Cook Time: 1 hour 15 min
Yields: about 4 servings
- 1 butternut squash, cut lengthwise, seeds removed
- 12oz can full fat coconut milk
- 32oz chicken stock or vegetable broth
- 3 tablespoons of butter or avocado oil
- 1 large brown onion, sliced
- 2 tsp diced ginger root
- 1/4 tsp ground cinnamon
- Himalayan salt to taste
- 1/2 lb of bacon or bacon ends, cooked (optional)
- Preheat oven to 400F. Lay butternut squash halves with cut side facing down onto a baking sheet that will hold about a 1/4 inch of water. The water will help steam the squash and avoid it from sticking to the sheet. Bake for 1 hour or until soft enough to pierce with fork.
- While squash is cooling, saute ginger and onions in butter over medium heat until onions are translucent, soft, and browned.
- Once cool enough to handle, scoop the contents of the squash into a Vitamix, discarding the outer skin.
- Add the sauteed onions, ginger, coconut milk, broth, and cinnamon to the Vitamix. Blend on “High” for 30-60 seconds or until soup is smooth without gritty texture.
- Top with bacon to add a rich, salty flavor to the sweet soup, or simply add Himalayan salt to taste. Enjoy!
Note: If you don’t have a Vitamix, you can blend the squash, onions, and ginger together in a food processor before adding the remaining ingredients.
Week 3 – Brussels Sprouts and Bacon
Once in awhile, a side dish comes along that is so good, it can become the stand alone main course. This savory meal is just that dish. Of course, it makes a fine side dish, especially for holidays like Thanksgiving and St. Patrick’s Day. With the savory bacon, it’s an extremely effective way to get in TONS of green veggies!
Prep Time: 5 minutes
Cook Time: 30 minutes
Yields: 4 servings
- 4 lbs Brussels sprouts, halved
- 2 lbs Sonoma County Meat Co. bacon ends, chopped
- 4 tablespoons avocado or olive oil
- Salt to taste
- Preheat oven to 400F.
- Toss Brussels sprouts in avocado oil and spread onto baking sheet. Bake for 25-30 minutes.
- While Brussels sprouts are baking, use a skillet over medium heat to cook bacon ends until crisped, browned, or desired texture. Turn off heat and cover to keep warm.
- Remove sprouts from oven once they are fork tender or slightly browned. Add bacon and grease to baking sheet of Brussels sprouts and toss until sprouts are coated with oil.
- Add salt to taste.
Note: You can also discard a portion of the bacon grease, and only reserve about half of the oil to use when coating Brussels sprouts.
Week 2 – Lime Cilantro Chicken & Asparagus
If you’re craving a little zing, this lime cilantro chicken dish delivers a refreshing tang perfect for warmer weather. If you’re a planner, you can marinate the chicken for 12 hours for maximum flavor. If you’re not, you can marinate it for as little as 2 hours. I like to marinade in the morning, so it’s ready to cook when I get home in the evenings. Cook for just 20 minutes and dinner is ready!
Prep Time: 2-12 hours / Cook Time: 25 minutes
Yields: About 6-8 servings
- 4 boneless, skinless chicken breasts or thighs, sliced or cubed
- 2 bunches asparagus, rinsed and lower stems removed
- 1 bunch cilantro, chopped
- Juice from 2 limes
- 3 tablespoons Himalayan or sea salt
- 4 tablespoons avocado oil
- Trader Joe’s Umami mushroom seasoning (optional)
- In a large container, mixing bowl, or Ziploc storage bag, add chicken breasts slices, cilantro, lime juice, salt, and 3 tbsp avocado oil. Mix thoroughly until chicken is fully coated. Let marinade for 2 to 12 hours.
- Preheat oven to 350 F.
- Drain excess marinade and discard. Remove chicken from container or bag, and place on baking sheet.
- Toss asparagus in 1-2 tbsp avocado oil and arrange on a second baking sheet. Sprinkle Umami seasoning on asparagus.
- Cook both chicken and asparagus for 20-25 minutes.
Note: If I want low-maintenance cooking, I’ll choose the baking method above. If I have more time to focus on cooking, I’ll grill the chicken and asparagus spears on the stove top in a skillet. Grilling adds much more flavor, but sometimes, I’m all about easy, so the oven comes in handy.
Week 1 – Slow Roasted Pork Fajitas
An extremely straight-forward, low maintenance meal that is also inexpensive, flavorful, and meal-prep friendly!
3-4 lb Pork shoulder roast
3 tablespoons drippings from pork roast (or butter)
4-6 bell peppers, sliced (various colors)
1 large brown onion, chopped
Salt, pepper, garlic, or any spices you prefer
Lemon or lime wedges
- Rub pork shoulder roast with salt, pepper, and your choice of seasoning, and place in slow cooker with the fat-side up. Set on high for 4 hours or low for 7-8 hours. The roast should shred apart with a fork
- Pour drippings from slow cooker (or melt butter) in a skillet over medium heat, and add onions. Cook until translucent and aromatic.
- Add slices of peppers and mix with onions. Stir occasionally, adding more drippings/butter and salt/pepper if needed. Cook for about 10 minutes.
- (Optional): If you like crispy pork (carnitas-style), you can fry the pork in the skillet using the drippings. Cook over medium heat until desired level of crispiness.
- Serve shredded pork and veggies. Squeeze lime or lemon for more flavor.
Instant Pot Version:
Place the pork roast in the Instant Pot steel bowl fat-side up. Pour chicken or vegetable broth until the roast is just barely submerged under broth. Set on “Manual” mode on high pressure for 1 hour.
Slice the pork shoulder and fry it in the drippings on the stove until desired crispiness is reached.
Instant Pot Hearty Chicken Soup
1 whole chicken
3 medium carrots (chopped)
2 medium celery roots
3 to 4 celery stalks (chopped)
1/4 cup ginger root (diced)
16oz organic chicken stock
Himalayan salt to taste