This was a super quick meal to put together because I had frozen chicken broth in my freezer. Chicken broth is so versatile and can be used in so many recipes, so I always love to have it on hand. You can read more about why homemade chicken broth is so good for you here. I used the grater on my food processor to grate the onion and zucchini. If you do not have a food processor, a hand grater will work just as well.

I am eating this soup for a mid-morning snack after my workout as I write this post, it is a great source of protein!

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Paleo Chicken Dumpling Soup

Prep Time: 10 minutes

Cook Time: 45 minutes

Total Time: 55 minutes

See Detailed Nutrition Info on

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Ingredients

• 8 cups chicken broth
• 1 pound ground chicken breast (preferably organic)
• 1 small zucchini, peeled and finely grated
• 1/2 small onion, finely grated
• 1 egg
• 1 tsp Himalayan pink salt
• 1/4 tsp black pepper

Instructions

1. In a large bowl, combine ground chicken, zucchini, onion, egg, salt and pepper.
2. Refrigerate for one hour for perfectly shaped balls (optional).
3. Form mixture into 1-inch balls.
4. Add to boiling chicken broth.
5. Cover and cook on low for 45 minutes.
6. Enjoy!

Notes:

Recipe adapted from A Taste of Wellness by Rochel Weiss.

Paleo Chicken Dumpling Soup

• 8 cups chicken broth
• 1 pound ground chicken breast (preferably organic)
• 1 small zucchini, peeled and finely grated
• 1/2 small onion, finely grated
• 1 egg
• 1 tsp Himalayan pink salt
• 1/4 tsp black pepper

1. In a large bowl, combine ground chicken, zucchini, onion, egg, salt and pepper.
2. Refrigerate for one hour for perfectly shaped balls (optional).
3. Form mixture into 1-inch balls. I used a scoop to do this.
4. Add to boiling chicken broth.
5. Cover and cook on low for 45 minutes.
6. Enjoy!

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

“When you know better, you do better.”

My gluten-free version of chicken kiev turned out amazing. My husband ate it at my son’s lacrosse practice and the first thing he said when he walked in the door was how amazing my chicken was :)! My kids also ate every last piece and said they loved it! It is full of wonderful flavor and very satisfying. I hope you enjoy it!

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Gluten-Free Chicken Kiev

Prep Time: 20 minutes

Cook Time: 35 minutes

Number of servings: 4

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Ingredients

• 1/4 cup ghee or softened organic butter
• 1 tbsp chives
• 1 clove garlic, minced
• 4 boneless, skinless chicken breasts (preferably organic)
• 1 cup almond flour
• 2 tbsp chopped fresh parsley or 1 tsp dried parsley
• 1/2 tsp paprika
• 1/2 tsp Himalayan pink salt
• 1/4 tsp black pepper
• 1 egg (preferably organic)

Instructions

1. Combine ghee/butter, chives and garlic in a tiny bowl. Cover and freeze about 30 minutes until firm.
2. Pre-heat oven to 425 °F. Grease square pan, 9x9x2 inches, with ghee or butter.
3. Flatten each chicken breast to 1/4-inch thickness between sheets of plastic wrap or waxed paper.
4. Cut butter mixture into 4 pieces.
5. Place 1 piece on center of each chicken breast.
6. Fold long sides of chicken over butter.
7. Fold ends up; secure each end with toothpick.
8. Combine almond flour, paprika, salt and pepper.
9. Dip chicken into the egg, then coat evenly with almond flour mixture.
10. Place chicken, seam sides down, in pan.
11. Back uncovered for 35 minutes or until juice of chicken is no longer pink when centers of thickest pieces are cut.
12. Remove toothpicks.
13. Enjoy!

Gluten-Free Chicken Kiev

• 1/4 cup ghee or softened organic butter
• 1 tbsp chives
• 1 clove garlic, minced
• 4 boneless, skinless chicken breasts (preferably organic)
• 1 cup almond flour
• 2 tbsp chopped fresh parsley or 1 tsp dried parsley
• 1/2 tsp paprika
• 1/2 tsp Himalayan pink salt
• 1/4 tsp black pepper
• 1 egg (preferably organic)

1. Combine ghee/butter, chives and garlic in a tiny bowl. Cover and freeze about 30 minutes until firm.

2. Pre-heat oven to 425 °F. Grease square pan, 9x9x2 inches, with ghee or butter.
3. Flatten each chicken breast to 1/4-inch thickness between sheets of plastic wrap or waxed paper.
4. Cut butter mixture into 4 pieces.
5. Place 1 piece on center of each chicken breast.
6. Fold long sides of chicken over butter.
7. Fold ends up; secure each end with toothpick.
8. Combine almond flour, paprika, salt and pepper.
9. Dip chicken into the egg, then coat evenly with almond flour mixture.
10. Place chicken, seam sides down, in pan.
11. Back uncovered for 35 minutes or until juice of chicken is no longer pink when centers of thickest pieces are cut.
12. Remove toothpicks.
13. Enjoy!

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

“When you know better, you do better.”

These particular meatballs are called Sloppy Joe Meatballs and are from the Primal Cravings cookbook by Megan Mccullough Keatley and Brandon Keatley. They really taste like sloppy joes! The only modification we made to the recipe was the omission of sugar. The original recipe calls for 1/3 cup coconut sugar in the sauce. I tasted the sauce without the sugar and did not feel the addition of sugar was necessary.

The recipe calls for worcestershire sauce, which we don’t use often because it contains sugar. Some worcestershire sauces also contain gluten. Lea & Perrins Worcestershire is gluten free. Read your ingredient label. If it contains malt vinegar, it contains gluten. French’s also makes a gluten free Worcestershire Sauce, just make sure to read the label first to ensure you’re buying the right one.

When purchasing your tomato paste, make sure the bottle is made of glass or that the can is produced without BPA.  We use Bionaturae Organic Tomato Paste because the container is made of glass.  When we use tomato sauce, we purchase Muir Glen Organic Tomato Sauce, No Salt Added because the lining of their cans are produced without BPA. “The resin linings of tin cans contain bisphenol-A, or BPA, a synthetic estrogen that has been linked to ailments ranging from reproductive problems to heart disease, diabetes, and obesity. Studies show that the BPA in most people’s bodies exceeds the amount that suppresses sperm production or causes chromosomal damage to the eggs of animals. You can get 50 micrograms of BPA per liter out of a tomato can, and that’s a level that is going to impact people, particularly the young. Choose tomatoes in glass bottles (which do not need resin linings), such as the brands Eden Organic and Bionaturae. You can also get several types in Tetra Pak boxes, such as Trader Joe’s and Pomi.” http://www.rodale.com/food-ingredients-avoid

Here is a great reference for BPA free canned food brands: http://bpafreecannedfood.wordpress.com/bpa-free-canned-food-brands/
Here is a BPA Canned Food Pocket Guide to take with you to the store: http://bpafreecannedfood.wordpress.com/bpa-free-pocket-guide/

The Breast Cancer Fund and Silent Spring Institute found that BPA levels in families who ate fresh instead of canned or plastic-packaged food for THREE days dropped by 60%!

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Sloppy Joe Meatballs

Prep Time: 20 minutes

Cook Time: 20 minutes

See Detailed Nutrition Info on

Whole Food. Real Food. Good Food.

Ingredients

• FOR THE MEATBALLS
• 1 large yellow onion, diced
• 2 pounds ground beef (preferably organic)
• 3 tbsp Worcestershire sauce
• 2 tbsp coconut aminos
• 2 tbsp apple cider vinegar
• Salt & pepper to taste
• FOR THE SAUCE
• 1 28-ounce can tomato sauce
• 1/2 cup water
• 2 tbsp tomato paste
• 2 tbsp Worcestershire sauce
• 1 tbsp coconut aminos
• 1 tbsp apple cider vinegar
• 1/2 cup roasted red peppers, diced
• Salt to taste

Instructions

1. Preheat oven to 350 degrees F.
2. In a medium pot, heat a tablespoon of butter over medium heat. Add the onion and sauté until cooked through.
3. Meanwhile, in a large bowl, combine the rest of the meatball ingredients. Once the onions are cooked, add half of them to the meatball mixture (keeping the other half in the pot). Use your hands or a scoop to form the meat into balls. Place the balls onto a baking sheet and bake until cooked through -- depending on the size of your meatballs, about 15-20 minutes.
4. Meanwhile, add the sauce ingredients to the onions in the pot. Simmer the sauce while the meatballs bake in the oven.
5. Place the meatballs int he sauce and let them get cozy and hang out for a few minutes before serving.
6. Enjoy!

Sloppy Joe Meatballs

FOR THE MEATBALLS

• 1 large yellow onion, diced
• 2 pounds ground beef (preferably organic)
• 3 tbsp Worcestershire sauce
• 2 tbsp coconut aminos
• 2 tbsp apple cider vinegar
• Salt & pepper to taste

FOR THE SAUCE

• 1 28-ounce can tomato sauce
• 1/2 cup water
• 2 tbsp tomato paste
• 2 tbsp Worcestershire sauce
• 1 tbsp coconut aminos
• 1 tbsp apple cider vinegar
• 1/2 cup roasted red peppers, diced
• Salt to taste

1. Preheat oven to 350 degrees F.
2. In a medium pot, heat a tablespoon of butter over medium heat. Add the onion and sauté until cooked through.
3. Meanwhile, in a large bowl, combine the rest of the meatball ingredients. Once the onions are cooked, add half of them to the meatball mixture (keeping the other half in the pot). Use your hands or a scoop to form the meat into balls. Place the balls onto a baking sheet and bake until cooked through — depending on the size of your meatballs, about 15-20 minutes.
4. Meanwhile, add the sauce ingredients to the onions in the pot. Simmer the sauce while the meatballs bake in the oven.
5. Place the meatballs int he sauce and let them get cozy and hang out for a few minutes before serving.
6. Enjoy!

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

“When you know better, you do better.”

The cauliflower recipe can be found here. Cauliflower mash is one of our favorite recipes. My kids know it is cauliflower, but insist it tastes like potatoes. When you purchase your sausage, read your labels to make sure there are no sneaky, artificial ingredients. We used organic chicken sausage, but pork or turkey would work too.

I hope you enjoy this dish as much as we did! My 4-year-old absolutely loved it.

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Bangers and Cauliflower Mash

Prep Time: 30 minutes

Cook Time: 25 minutes

See Detailed Nutrition Info on

Whole Food. Real Food. Good Food.

Ingredients

• 4 large sausages (pork, turkey, or chicken)
• 1 tbsp olive or coconut oil
• 1 large onion
• 1 cup mushrooms
• 1/2 tbsp almond flour
• 3/4 cup chicken or beef stock
• splash of balsamic vinegar
• Cauliflower Mash

Instructions

1. Heat a large skillet over medium heat. Sear sausages on each side until browned.
2. Add enough water to cover sausage 3/4 of the way, and continue cooking until cooked through and water has cooked off.
3. Remove sausages to plate.
4. Add oil, onions, and mushrooms to same pan, scraping up bits from sausages.
5. Cook until onions are translucent and somewhat caramelized.
6. Add in flour and stir, cooking for 3-4 minutes.
7. Add in stock and balsamic vinegar.
8. Add sausages back to onion/mushroom mixture.
9. Serve over Cauliflower Mash.
10. Enjoy!

Notes:

Purchase organic sausage if possible.

Bangers and Cauliflower Mash

• 4 large sausages (pork, turkey, or chicken)
• 1 tbsp olive or coconut oil
• 1 large onion
• 1 cup mushrooms
• 1/2 tbsp almond flour
• 3/4 cup chicken or beef stock
• splash of balsamic vinegar
• Cauliflower Mash

1. Heat a large skillet over medium heat. Sear sausages on each side until browned.
2. Add enough water to cover sausage 3/4 of the way, and continue cooking until cooked through and water has cooked off.
3. Remove sausages to plate.
4. Add oil, onions, and mushrooms to same pan, scraping up bits from sausages.
5. Cook until onions are translucent and somewhat caramelized.
6. Add in flour and stir, cooking for 3-4 minutes.
7. Add in stock and balsamic vinegar.
8.Add sausages back to onion/mushroom mixture.
9. Serve over Cauliflower Mash.
10. Enjoy!

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

Eat Better. Feel Better.

The original recipe comes from Paleo Comfort Foods by Julie & Charles Mayfield. The only changes I made were to the oil and the meat. The recipe called for olive oil or coconut oil, I used avocado oil. The smoke point of various fats needs to be taken into consideration when cooking because a fat is no longer good for consumption after it has exceeded its smoke point and has begun to break down. It is believed that fats that have gone past their smoke points contain a large quantity of free radicals which contribute to risk of cancer. Refining oils (taking out impurities) tends to increase the smoke point. Extra Virgin Olive Oil has a ballpark smoke point of 325°F – 375°F, depending on the quality of the oil. Thus, I do not like to cook with olive oil when the temperature is raised past 325°F. Avocado oil has a ballpark smoke point of 520°F and is similar in composition to olive oil, which makes it a great choice for this dish.

The original recipe called for ground turkey, but we chose to use ground chicken instead because I am not a huge fan of ground turkey. The taste doesn’t do much for me. This dish is very versatile, in that you can use ground chicken, ground turkey, ground turkey sausage, ground beef, ground bison or even chopped-up chicken breasts. We used fresh salsa and guacamole for toppings.

Here are some good reasons to eat acorn squash:

Vitamins

Acorn squash contains vitamin A, niacin, folate, thiamine and vitamin B-6, but it is an especially good source of vitamin C. A 1/2-cup serving of cooked, cubed acorn squash provides approximately 20 percent of the recommended daily allowance of vitamin C for healthy adults following a 2,000-calorie diet. Adequate vitamin C intake promotes the health of the immune and skeletal systems and may help prevent hypertension, heart disease, cancer and osteoarthritis. The vitamin C content of foods is degraded by exposure to air, light, heat and water. To maximize the amount of vitamin C you receive from acorn squash, use the vegetable three to four days after purchase and cut it only right before cooking. Steam or bake the squash instead of boiling it to keep vitamin C from being lost in the cooking water.

Minerals

Each 1/2-cup serving of acorn squash contains 13 percent of the recommended daily allowance of potassium and 11 percent of the RDA of magnesium. As both a mineral and an electrolyte, potassium plays a vital role in muscle contraction and in maintaining the body’s water balance. Magnesium regulates potassium levels, strengthens bones and teeth and aids in proper energy metabolism. Regularly eating potassium- and magnesium-rich foods like acorn squash can lessen your chance of stroke, osteoporosis, depression and diabetes. Acorn squash also contains small amounts of iron, calcium, zinc and phosphorus.

Dietary Fiber

Acorn squash provides 5 grams of dietary fiber in every 1/2-cup serving, an amount that fulfills 18 percent of the recommended daily intake of fiber. The majority of acorn squash’s fiber is soluble fiber. According to Mayo Clinic.com, this type of fiber helps regulate blood levels of both glucose and cholesterol. In 2009, an article published in “Nutrition Reviews” summarized current dietary fiber research and concluded that a diet containing fiber-rich foods like acorn squash could help prevent stroke, heart disease, diabetes, obesity and gastrointestinal disorders.

Antioxidants

The American Dietetic Association lists winter squash as one of the best sources of the antioxidant beta carotene. Antioxidants are compounds that can prevent cellular and DNA damage by inhibiting the activity of unstable free radicals. A high intake of antioxidant-rich foods is linked to a lower risk of cancer, neurological disorders, cardiovascular disease and diabetes. Beta-carotene is a carotenoid that may specifically support eye health and prevent the development of age-related macular degeneration. (Source)

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Stuffed Acorn Squash

Prep Time: 20 minutes

Cook Time: 45 minutes

See Detailed Nutrition Info on

Whole Food. Real Food. Good Food.

Ingredients

• 2 acorn squash
• 1 tbsp avocado or coconut oil
• 1 onion, minced
• 3 cloves garlic, minced
• 1 red pepper, chopped
• 1 pound ground chicken
• 2 tbsp chili powder
• 1 tbsp cumin
• 1/2 cup tomatoes, chopped
• Himalayan pink salt to taste (optional)

Instructions

1. Preheat oven to 400°F (205°C).
2. Cut the acorn squash in half lengthwise, removing the seeds and pulp. Place facedown in a baking pan, with about 1/4 inch water.
3. Bake for 30-45 minutes.
4. Heat a large skillet over medium heat, add oil. When hot stir in onions and garlic. Cook until onions are translucent, being careful not to burn the garlic.
5. Stir in peppers and cook for 3-4 minutes loungers.
6. Add in chicken and spices and brown until chicken is cooked through.
7. Strain off any excess liquid from the chicken, and still in tomatoes, heating through.
8. Pour out any of the water in the pan with the squash, and place face up. Fill with chicken mixture and sere, topped with your favorite salsa.
9. Enjoy!

Notes:

Purchase organic meat if possible.

South of the Border Stuffed Acorn Squash

• 2 acorn squash
• 1 tbsp avocado or coconut oil
• 1 onion, minced
• 3 cloves garlic, minced
• 1 red pepper, chopped
• 1 pound ground chicken
• 2 tbsp chili powder
• 1 tbsp cumin
• 1/2 cup tomatoes, chopped
• Himalayan pink salt to taste (optional)

1. Preheat oven to 400°F (205°C).
2. Cut the acorn squash in half lengthwise, removing the seeds and pulp. Place facedown in a baking pan, with about 1/4 inch water.
3. Bake for 30-45 minutes.
4. Heat a large skillet over medium heat, add oil. When hot stir in onions and garlic. Cook until onions are translucent, being careful not to burn the garlic.
5. Stir in peppers and cook for 3-4 minutes loungers.
6. Add in chicken and spices and brown until chicken is cooked through.
7. Strain off any excess liquid from the chicken, and still in tomatoes, heating through.
8. Pour out any of the water in the pan with the squash, and place face up. Fill with chicken mixture and sere, topped with your favorite salsa.
9. Enjoy!

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

Eat Better. Feel Better.

Cauliflower is a cruciferous vegetable — one of the big reasons to eat plenty of cruciferous vegetables is that they may help to lower your risk of getting cancer. Cruciferous vegetables have compounds called glucosinolates. Non-cruciferous vegetables do not not have glucosinolates. These compounds KILL carcinogens before they can damage our DNA and prevent healthy cells from turning into cancerous cells. They provide vitamin A, B6, C, K, folic acid, potassium, maganese and iron. Some other cruciferous vegetables are kale, bok choy, brussel sprouts and broccoli.

Another reason this dish is so good for you and your taste buds is because it is full of garlic. Garlic is one of the oldest medicinal herbs (prescriptions for garlic are found on Sumerian tablets from 3000 B.C.). When Russian soldiers in World War II suffered a shortage of antibiotics, they used garlic to such an extent it was called “the Russian penicillin.” The sulfur compounds in garlic and onions promote apoptosis (cell death) in colon, breast, lung, and prostate cancer, as well as in leukemia. Epidemiological studies suggest a reduction in kidney and prostate cancer in people who consume the most garlic. Moreover, garlic and onions help to regulate blood sugar levels. This, in turn, reduces insulin secretion and IGF (insulin-like growth factors), and thus the growth of cancer cells.

I hope this dish helps you to get some veggies into yourself and your family!

Recipe courtesy of Nom Nom Paleo.

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Cauliflower Mash

Prep Time: 10 minutes

Cook Time: 15 minutes

Number of servings: 6

See Detailed Nutrition Info on

Whole Food. Real Food. Good Food.

Ingredients

• 1 large head cauliflower
• 5 large cloves garlic
• Salt
• 2 tablespoons ghee
• ¼ teaspoon freshly ground nutmeg
• Freshly ground black pepper to taste (When pepper is ground it immediately starts losing the flavor and aroma of its volatile oils, so it should be ground just before using. Keep a pepper mill near the stove that you can reach for whenever you need it.)

Instructions

1. Fill a large (6-quart) stock pot with an inch or two of water.
2. Put the pot on a burner set on high.
3. Place a steamer insert into the pot, and put on the lid.
4. While waiting for the water to boil, wash and trim a large head of cauliflower and cut up the florets and stem.
5. Once the water in the pot is boiling, throw in the stems, florets, and all of the garlic. Salt everything liberally and cook for approximately 10-15 minutes, until the cauliflower is super soft.
6. Place everything into a colander and let it drain.
7. Dump everything into a food processor (fitted with the steel knife), and added some fresh cracked pepper, nutmeg, and ghee.
8. Process everything until smooth.
9. Enjoy!

Cauliflower Mash

• 1 large head cauliflower
• 5 large cloves garlic
• Salt
• 2 tablespoons ghee
• ¼ teaspoon freshly ground nutmeg
• Freshly ground black pepper to taste (When pepper is ground it immediately starts losing the flavor and aroma of its volatile oils, so it should be ground just before using. Keep a pepper mill near the stove that you can reach for whenever you need it.)

1. Fill a large (6-quart) stock pot with an inch or two of water.
2. Put the pot on a burner set on high.
3. Place a steamer insert into the pot, and cover.
4. While waiting for the water to boil, wash and trim a large head of cauliflower and cut up the florets and stem.
5. Once the water in the pot is boiling, throw in the stems, florets, and all of the garlic. Salt everything liberally and cook for approximately 10-15 minutes, until the cauliflower is super soft.
6. Place everything into a colander and let it drain.
7. Pour everything into a food processor (fitted with the steel knife), and added some fresh cracked pepper, nutmeg, and ghee.
8. Process everything until smooth.
9. Enjoy!

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– Eat Better. Feel Better.

This dish is definitely more decadent and more involved than most of the recipes I make. I like to make simple meals with simple ingredients that take little time. As you will see, this meal is by far an exception, but worth every second. We paired this dish with a greek salad.

The daily recommendation for protein is 46 grams for women and 56 grams for men, according to the Centers for Disease Control and Prevention. A 3-ounce serving of crab meat supplies 16.45 grams of protein toward these goals. The protein in your body breaks down on a constant basis, and adequate intake of the nutrient is essential for rebuilding your muscles and tissues. Crab is a complete source of protein, which means that it supplies each of the 20 amino acids your body needs to make these new proteins.

Crab is also an impressive source of vitamin B12, of which you need 2.4 micrograms each day. A 3-ounce serving of crab meat supplies 9.78 micrograms. Vitamin B12 enables your body to produce healthy red blood cells. The vitamin also supports normal brain function. Getting sufficient amounts of vitamin B12 can reduce your risk of cardiovascular disease, according to the National Institutes of Health. (Source)

One important thing to note before preparing this dish is the sodium content in crab. Crab is one of the few foods that are high in sodium in their natural state. In a three-ounce serving, blue crab has more than 200 milligrams of sodium. Dungeness crab has more than 300 milligrams of sodium. And Alaska king crab has a whopping 911 milligrams of sodium. The natural sodium in crabs probably won’t tip the sodium scales too much for healthy people. But in those who are on a sodium-restricted diet, such as people with congestive heart failure, crabs may be off limits due to their sodium content. (Source)

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Crab & Roasted Tomato Pie

Prep Time: 35 minutes

Cook Time: 2 hours

See Detailed Nutrition Info on

Whole Food. Real Food. Good Food.

Ingredients

• 2 cups blanched almond flour
• 1/4 tsp Himalayan pink salt
• 2 tbsp ghee
• 1 egg
• 2 cups grape tomatoes, sliced horizontally
• 2 tablespoons olive oil
• 1 clove garlic, minced
• 1 tsp dried thyme
• 1 tsp crushed rosemary
• 16 oz. lump crab meat
• 24 fresh basil leaves
• 4 garlic cloves, minced
• 3 tbsp ghee
• Himalayan pink salt & fresh ground pepper to taste

Instructions

1. Place flour and salt in food processor and pulse for a few seconds.
2. Add ghee and egg. Blend until a dough is formed.
3. Press dough into a 9-inch pie dish.
4. Preheat the oven to 325ºF.
5. Pour the olive oil into a shallow baking dish and add 1 garlic clove, thyme, rosemary, salt and pepper.
6. Cut the tomatoes in half horizontally. Toss the tomatoes with the oil and seasonings, then lay them cut side down in the dish.
7. Bake for 1.5 hours, or until the tomatoes are completely softened and wilted, and start to wrinkle.
8. Increase oven temperature to 350°F.
9. Sauté 4 cloves garlic in 2 tbsp ghee.
10. Stir in crabmeat until combined with garlic/ghee mixture.
11. Fill pie crust with crabmeat filling.
12. Top with tomatoes and basil.
13. Melt 1 tbsp ghee and drizzle over top of the pie.
14. Bake for 30-35 minutes.
15. Enjoy!

Crab & Roasted Tomato Pie

• 2 cups blanched almond flour
• 1/4 tsp Himalayan pink salt
• 2 tbsp ghee
• 1 egg
• 2 cups grape tomatoes, sliced horizontally
• 2 tablespoons olive oil
• 1 clove garlic, minced
• 1 tsp dried thyme
• 1 tsp crushed rosemary
• 16 oz. lump crab meat
• 24 fresh basil leaves, chiffonade
• 4 garlic cloves, minced
• 3 tbsp ghee
• Himalayan pink salt & fresh ground pepper to taste

For the pie crust:

1. Place flour and salt in food processor and pulse for a few seconds.
2. Add ghee and egg. Blend until a dough is formed.
3. Press dough into a 9-inch pie dish.

For the Roasted Tomatoes:

1. Preheat the oven to 325ºF.
2. Pour the olive oil into a shallow baking dish and add one garlic clove, thyme, rosemary, salt and pepper.
3. Cut the tomatoes in half horizontally. Toss the tomatoes with the oil and seasonings, then lay them cut side down in the dish.
4. Bake for 1.5 hours, or until the tomatoes are completely softened and wilted, and start to wrinkle.

For the Crab Filling:

1. Increase oven temperature to 350°F.
2. Sauté 4 garlic cloves in 2 tbsp ghee.
3. Stir in crabmeat until combined with garlic/ghee mixture.
4. Fill pie crust with crabmeat filling.
5. Top with tomatoes and basil.
6. Melt 1 tbsp ghee and drizzle over top of the pie.
7. Bake for 30-35 minutes.
8. Enjoy!

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

Eat Better. Feel Better.

This sauce is very versatile. You can serve it over spaghetti squash, eat it by itself, use over eggplant or use it in a zucchini noodle lasagna. I used organic chicken sausage links, but you can use any sausage you prefer. Alternatively, you can replace the sausage with ground beef if you prefer only beef. I have used ground sausage and link sausage and they are both wonderful, it really depends on preference. When I used link sausage, I cut the sausage into bite-size pieces after they are cooked.

When purchasing your tomato paste, make sure the bottle is made of glass or that the can is produced without BPA.  We use Bionaturae Organic Tomato Paste, the cans are lined with clear, protective lining and are lead free. When we use diced tomatoes, we purchase Muir Glen Organic Diced Tomatoes, No Salt because the lining of their cans are produced without BPA. “The resin linings of tin cans contain bisphenol-A, or BPA, a synthetic estrogen that has been linked to ailments ranging from reproductive problems to heart disease, diabetes, and obesity. Studies show that the BPA in most people’s bodies exceeds the amount that suppresses sperm production or causes chromosomal damage to the eggs of animals. You can get 50 micrograms of BPA per liter out of a tomato can, and that’s a level that is going to impact people, particularly the young. Choose tomatoes in glass bottles (which do not need resin linings), such as the brands Eden Organic and Bionaturae. You can also get several types in Tetra Pak boxes, such as Trader Joe’s and Pomi.” (Source)

Here is a great reference for BPA free canned food brands.
Here is a BPA Canned Food Pocket Guide to take with you to the store.

The Breast Cancer Fund and Silent Spring Institute found that BPA levels in families who ate fresh instead of canned or plastic-packaged food for THREE days dropped by 60%!

When pepper is ground it immediately starts losing the flavor and aroma of its volatile oils, so it should be ground just before using. Keep a pepper mill near the stove that you can reach for whenever you need it. – Alice Waters

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Meat Sauce

Prep Time: 30 minutes

Cook Time: 1 hour, 30 minutes

See Detailed Nutrition Info on

Whole Food. Real Food. Good Food.

Ingredients

• 1 pound sweet Italian sausage
• 3/4 pound lean ground beef
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 1 (28 ounce) can crushed tomatoes
• 2 (6 ounce) cans tomato paste
• 1 (15 ounce) can canned tomato sauce
• 1/2 cup water
• 1 1/2 teaspoons dried basil leaves
• 1/2 teaspoon fennel seeds
• 1 teaspoon Italian seasoning
• 2 teaspoons salt
• 1/4 teaspoon ground black pepper
• 2 tablespoons fresh parsley, chopped

Instructions

1. In a Dutch oven or heavy-bottomed pot, cook sausage, ground beef, onion, and garlic over medium heat until well browned.
2. Stir in crushed tomatoes, tomato paste, tomato sauce, and water.
3. Season with basil, fennel seeds, Italian seasoning, salt, pepper, and parsley.
4. Simmer, covered, for about 1 1/2 hours, stirring occasionally.

Notes:

Purchase organic grass-fed beef and organic sausage if possible.

Real Meat Sauce

Recipe adapted from All Recipes.

• 1 pound sweet Italian sausage
• 3/4 pound lean ground beef
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 1 (28 ounce) can crushed tomatoes
• 2 (6 ounce) cans tomato paste
• 1(15 ounce) can canned tomato sauce
• 1/2 cup water
• 1 1/2 teaspoons dried basil leaves
• 1/2 teaspoon fennel seeds
• 1 teaspoon Italian seasoning
• 2 teaspoons salt
• 1/4 teaspoon ground black pepper
• 2 tablespoons fresh parsley, chopped

1. In a Dutch oven, cook sausage, ground beef, onion, and garlic over medium heat until well browned.
2. Stir in crushed tomatoes, tomato paste, tomato sauce, and water.
3. Season with basil, fennel seeds, Italian seasoning, salt, pepper, and parsley.
4. Simmer, covered, for about 1 1/2 hours, stirring occasionally.

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We used frozen broccoli with this dish. Frozen vegetables are great to keep on hand for nights you need to put together something quick. While canned vegetables tend to lose a lot of nutrients during the preservation process (notable exceptions include tomatoes and pumpkin), frozen vegetables may be even more healthful than some of the fresh produce sold in supermarkets, says Gene Lester, Ph.D., a plant physiologist at the USDA Agricultural Research Center in Weslaco, Texas. Why? Fruits and vegetables chosen for freezing tend to be processed at their peak ripeness, a time when—as a general rule—they are most nutrient-packed.

While the first step of freezing vegetables—blanching them in hot water or steam to kill bacteria and arrest the action of food-degrading enzymes—causes some water-soluble nutrients like vitamin C and the B vitamins to break down or leach out, the subsequent flash-freeze locks the vegetables in a relatively nutrient-rich state.

On the other hand, fruits and vegetables destined to be shipped to the fresh-produce aisles around the country typically are picked before they are ripe, which gives them less time to develop a full spectrum of vitamins and minerals. Outward signs of ripening may still occur, but these vegetables will never have the same nutritive value as if they had been allowed to fully ripen on the vine. In addition, during the long haul from farm to fork, fresh fruits and vegetables are exposed to lots of heat and light, which degrade some nutrients, especially delicate vitamins like C and the B vitamin thiamin. (Source)

This meal is a great alternative to Hamburger Helper and can be prepared in almost the same amount of time. If you are curious, here are the ingredients in the Hamburger Helper Beef Pasta box. Items highlighted in red are likely GMO.

Enriched pasta (wheat flour, niacin, ferrous sulfate, thiamin mononitrate, riboflavin, folic acid)
Corn Starch
Maltodextrin
Salt
Enriched Flour (wheat flour, niacin, iron, thiamin mononitrate, riboflavin, folic acid)
Dried Onion
Monosodium Glutamate
Color (caramel color, yellow 5 lake, yellow 5)
Hydrolyzed Vegetable Protein (corn, wheat, soy)
Potassium Chloride
Yeast Extract
Partially Hydrogenated Soybean Oil
Natural Flavor
Spice
Monoglycerides
Sugar
Beef Stock
Corn Syrup
Disodium Inosinate
Disodium Guanylate
Beef Fat
Sulfiting Agents
Garlic
Soy Sauce (soybeans, wheat, salt)
Silicon Dioxide

If you have used Hamburger Helper in the past, I hope this recipe is helpful to you!

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Ground Beef and Broccoli

Prep Time: 5 minutes

Cook Time: 15 minutes

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Ingredients

• 2 tbsp ghee
• 2 pounds organic grass-fed ground beef
• 1 onion, chopped
• 12 oz frozen organic broccoli (cooked)
• 2 tsp garlic powder
• 1 tsp Himalayan Pink Salt
• 1/2 tsp black pepper

Instructions

1. Melt ghee in pan over medium heat.
2. Cook onions for about 5 minutes, until tender.
3. Crumble beef in pan, add garlic powder, salt & pepper, cook until brown.
4. Add cooked broccoli.
5. Enjoy!

Ground Beef and Broccoli

2 tbsp ghee
2 pounds organic grass-fed ground beef
1 onion, chopped
12 oz frozen organic broccoli (cooked)
2 tsp garlic powder
1 tsp Himalayan Pink Salt
1/2 tsp black pepper

1. Melt ghee in pan over medium heat.
2. Cook onions for about 5 minutes, until tender.
3. Crumble beef in pan, add garlic powder, salt & pepper, cook until brown.
4. Add cooked broccoli.
5. Enjoy!

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I used to make this dish with olive oil, but I recently learned the smoke point of various fats needs to be taken into consideration because a fat is no longer good for consumption after it has exceeded its smoke point and has begun to break down. It is believed that fats that have gone past their smoke points contain a large quantity of free radicals which contribute to risk of cancer. Refining oils (taking out impurities) tends to increase the smoke point. Extra Virgin Olive Oil has a ballpark smoke point of 325°F – 375°F, depending on the quality of the oil. Thus, we do not raise the temperature past 325°F when using extra virgin olive oil. Avocado oil has a ballpark smoke point of 520°F and is similar in composition to olive oil, which makes it a great choice for this dish, as the dish is cooked at 450°F.

Packed with more than 20 vitamins and minerals, avocados are one of the world’s healthiest foods. Avocado oil is high in potassium, vitamin A,E, and D. Additionally, avocado oil has been found to have the highest concentration of monounsaturated fats, which are the “good fats” in our diets that help balance cholesterol levels. Oleic acid is the monounsaturated fats in avocados and avocado oil. The antioxidants and beta-sitosterol found in avocados help to reduce the risk of heart disease and cancer. An essential nutrient for bone and cardiovascular health, the magnesium found in an avocado is also known to reduce migraines and prevent type II diabetes. The Omega-3 Fatty Acids in avocados may reduce inflammation, high cholesterol, high blood pressure, depression and arthritis. Lastly, avocados contain soluble fiber and foliate, both of which aid in improving overall heart health. (Source)

This dish is so yummy, we just wanted to slurp the sauce up! It has a wonderful garlic flavor and the added benefit is how good garlic is for you. Garlic is one of the oldest medicinal herbs (prescriptions for garlic are found on Sumerian tablets from 3000 B.C.). When Russian soldiers in World War II suffered a shortage of antibiotics, they used garlic to such an extent it was called “the Russian penicillin.” The sulfur compounds in garlic and onions promote apoptosis (cell death) in colon, breast, lung, and prostate cancer, as well as in leukemia. Epidemiological studies suggest a reduction in kidney and prostate cancer in people who consume the most garlic. Moreover, garlic and onions help to regulate blood sugar levels. This, in turn, reduces insulin secretion and IGF (insulin-like growth factors), and thus the growth of cancer cells. This recipe calls for mincing the garlic, which makes this recipe even better — active molecules of garlic are released when a garlic clove is crushed and are much more easily assimilated if they are dissolved in little oil.

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Roasted Chicken With Green Beans

Prep Time: 15 minutes

Cook Time: 50 minutes

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Ingredients

• 6 tablespoons avocado oil
• 1 lemon, juiced
• 4 cloves garlic, minced
• 1/2 teaspoon Himalayan pink salt
• 1/2 teaspoon freshly ground black pepper
• 3/4 pound trimmed green beans
• 2 medium sweet potatoes, cut into bite size chunks
• 4 chicken breasts (bones-in, with skin)

Instructions

1. Preheat oven to 450°F. Coat a large baking dish with 1 tablespoon of the avocado oil.
2. In a large bowl, combine the remaining oil, lemon juice, garlic, salt, and pepper.
3. Add the green beans to the bowl and toss to coat.
4. Remove the green beans with tongs and place them in the baking dish.
5. Add the potatoes to the same olive-oil mixture and toss to coat.
6. Remove the potatoes with tongs and place them along the inside edge of the dish on top of the green beans.
7. Place the chicken in the same bowl with the olive-oil mixture and coat thoroughly.
8. Place the chicken, skin-side up, in the dish or skillet.
9. Pour any of the remaining olive-oil mixture over the chicken.
10. Roast for 50 minutes.
11. Enjoy!

Notes:

Purchase organic chicken if possible.

Roasted Chicken With Green Beans

6 tablespoons avocado oil
1 lemon, juiced
4 cloves garlic, minced
1/2 teaspoon Himalayan pink salt
1/2 teaspoon freshly ground black pepper
3/4 pound trimmed green beans
2 medium sweet potatoes, cut into bite size chunks
4 chicken breasts (bones-in, with skin)

1. Preheat oven to 450°F. Coat a large baking dish with 1 tablespoon of the avocado oil.
2. In a large bowl, combine the remaining oil, lemon juice, garlic, salt, and pepper.
3. Add the green beans to the bowl and toss to coat.
4. Remove the green beans with tongs and place them in the baking dish.
5. Add the potatoes to the same olive-oil mixture and toss to coat.
6. Remove the potatoes with tongs and place them along the inside edge of the dish on top of the green beans.
7. Place the chicken in the same bowl with the olive-oil mixture and coat thoroughly.
8. Place the chicken, skin-side up, in the dish or skillet.
9. Pour any of the remaining olive-oil mixture over the chicken.
10. Roast for 50 minutes.
11. Enjoy!

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