The first ingredient is coconut aminos, which is a healthy alternative to Soy and Tamari sauce. No table salt or preservatives are added.  The most notable nutritional benefit of coconut aminos is the amino acid content compared to soy sauces — commonly described as the building blocks of protein. Soy sauce contains sodium benzoate, which is is a preservative that promotes cancer and kills healthy cells. Soy sauces also contains soybeans and 91 percent of soy crops are genetically modified, which makes soy sauce a likely source of GMOs.

Any foods that list soy in any form as an ingredient should be avoided — soy is NOT a health food. Soy protein, soy isolate, and soy oil are present in about 60 percent of the foods on the market and have been shown to impair fertility and affect estrogen in women, lower sex drive, and trigger puberty early in children. Soy can also add to the imbalance between omega-6 and omega-3 fatty acids. The only soy products fit for human consumption are fermented and organic and you will never find this type of soy in any processed foods.

I used maple syrup and honey instead of sugar to sweeten the marinade. Maple syrup is an excellent source of manganese and a good source of zinc. The trace mineral manganese is an essential for energy production and antioxidant defenses. Zinc and manganese are also important allies in the immune system.

When purchasing your honey, raw unprocessed honey is a good choice. 75% of all honey sold in stores contains no honey at all. A comprehensive investigation conducted by Food Safety News (FSN) has found that the vast majority of so-called honey products sold at grocery stores do not contain any pollen, which means they are not real honey. “Raw honey is thought to have many medicinal properties,” says Kathy Egan, dietitian at College of the Holy Cross in Worcester, Mass.  ”Stomach ailments, anemia and allergies are just a few of the conditions that may be improved by consumption of unprocessed honey.”

We used ribeye steaks, but this marinade can be used for any cut of steak. We really enjoyed it and I hope you do too!

Print

Teriyaki Ribeye Steak

See Detailed Nutrition Info on

Ingredients

• 2 (6 ounce) lean beef ribeye steaks
• 2 tablespoons coconut aminos
• 2 tablespoons water
• 1 tablespoon maple syrup
• 1 1/2 teaspoons honey
• 1 1/2 teaspoons Worcestershire sauce
• 1 1/4 teaspoons distilled white vinegar
• 1 teaspoon olive oil
• 1/4 teaspoon onion powder
• 1/4 teaspoon garlic powder
• 1/8 teaspoon ground ginger
• Himalayan pink salt & pepper

Instructions

1. Sprinkle steaks with salt and pepper on both sides.
2. Whisk together the coconut aminos, water, maple syrup, honey, Worcestershire sauce, vinegar, olive oil, onion powder, garlic powder, and ground ginger in a large bowl.
3. Pierce steaks several times with a fork.
4. Marinate steaks in soy sauce mixture for at least 2 hours.
5. Grill the steaks 15 minutes per side for medium.
6. Alternatively, cook the steaks in a hot skillet over medium heat for 7 minutes per side for medium.
7. An instant-read thermometer inserted into the center should read 140 degrees F (60 degrees C).
8. Enjoy!

Teriyaki Ribeye Steak

2 (6 ounce) lean beef ribeye steaks
2 tablespoons coconut aminos
2 tablespoons water
1 tablespoon maple syrup
1 1/2 teaspoons honey
1 1/2 teaspoons Worcestershire sauce
1 1/4 teaspoons distilled white vinegar
1 teaspoon olive oil
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
1/8 teaspoon ground ginger
Himalayan pink salt & pepper

1. Sprinkle steaks with salt and pepper on both sides.
2. Whisk together the coconut aminos, water, maple syrup, honey, Worcestershire sauce, vinegar, olive oil, onion powder, garlic powder, and ground ginger in a large bowl.
3. Pierce steaks several times with a fork.
4. Marinate steaks in soy sauce mixture for at least 2 hours.
5. Grill the steaks 15 minutes per side for medium.
6. Alternatively, cook the steaks in a hot skillet over medium heat for 7 minutes per side for medium.
7. An instant-read thermometer inserted into the center should read 140 degrees F (60 degrees C).
8. Enjoy!

~ “When you know better, you do better.” – Maya Angelou

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 to the point of almost being a paste, 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.

We used organic chicken thighs (bone-in), however you can use chicken legs, breasts or a whole cut-up chicken. This dish creates an amazing sauce, we wanted to slurp it up with a straw! Spaghetti squash would go well with the dish to soak up all of the sauce.

When purchasing your kalamata olives, make sure they do not contain Sodium Benzoate. Also, fresh lemon juice is best, a lot of the packaged lemon juices contain sodium benzoate as well. And fresh lemon juice tastes so much better!

This recipe calls for fresh thyme, which can get expensive if you buy this herb as a one-off for every recipe you make. Chances are you won’t use all the thyme you purchase during that week and it will go bad. To solve this problem I keep fresh thyme, basil and rosemary plants in my kitchen. I bought the organic plants at the food store and keep them thriving with sun and water. The herb holder was purchased at Home Goods, but I have seen them all over the place — target and Walmart have them too. If you prefer to shop online, Amazon.com has a Garden at Home Italian Herb Trio or  a Reclaimed Barnwood Planter Box Mini Herb Garden Kit. If you prefer to buy a box and purchase organic pre-grown herbs at your grocery store, Amazon.com has a Rectangle Planter or a Teak Herb Planter.

Print

Olive, Garlic & Lemon Chicken

Prep Time: 20 minutes

Cook Time: 40 minutes

Total Time: 1 hour

See Detailed Nutrition Info on

Ingredients

• 1/4 cup ghee
• 1/2 lb black olives (kalamata), cut in half
• 8 chicken thighs, bone-in and skin-on
• 3 cups onion, sliced thinly
• 30 gloves garlic, minced and smashed almost to a paste (food processors work well)
• 1/2 cup lemon juice
• 2 extra lemons, thickly sliced (remove the seeds with the tip of a knife
• 1 1/2 cups chicken stock
• A bunch of picked thyme leaves
• Himalayan pink salt and freshly ground black pepper to taste

Instructions

1. Preheat oven to 350 F.
2. Sprinkle salt and pepper on chicken.
3. Melt the ghee in a large and hot pan and brown the chicken pieces on all sides, about 5 minutes per side. Set the chicken aside.
4. Cook the onions until soft, about 5 minutes, and make sure to scrape all the delicious chicken bits off the pan while doing so.
5. Add the garlic and cook for about a minute, until fragrant.
6. Season to taste with salt and pepper.
7. Add the chicken stock, thyme and lemon juice and return the chicken thighs to the pan, skin side up.
8. Bring to a simmer and place the pan, covered, in the hot oven for about 20 minutes.
9. Remove the lid, add the halved olives as well as the lemon slices and bake for another 15 to 20 minutes uncovered.
10. Serve the chicken with the olive, garlic and lemon sauce as well as with some of the lemon slices.

Notes:

Purchase organic ingredients if possible. Organic chicken contains ten times more omega-3s. Recipe adapted from the Paleo Recipe Book.

Olive, Garlic & Lemon Chicken

1/4 cup ghee
1/2 lb black olives (kalamata), cut in half
8 chicken thighs, bone-in and skin-on
3 cups onion, sliced thinly
30 gloves garlic, minced and smashed almost to a paste (food processors work well)
1/2 cup lemon juice
2 extra lemons, thickly sliced (remove the seeds with the tip of a knife
1 1/2 cups chicken stock
A bunch of picked thyme leaves
Himalayan pink salt and freshly ground black pepper to taste

1. Preheat oven to 350 F.
2. Sprinkle salt and pepper on chicken.
3. Melt the ghee in a large and hot pan and brown the chicken pieces on all sides, about 5 minutes per side. Set the chicken aside.
4. Cook the onions until soft, about 5 minutes, and make sure to scrape all the delicious chicken bits off the pan while doing so.
5. Add the garlic and cook for about a minute, until fragrant.

6. Season to taste with salt and pepper.
7. Add the chicken stock, thyme and lemon juice and return the chicken thighs to the pan, skin side up.
8. Bring to a simmer and place the pan, covered, in the hot oven for about 20 minutes.
9. Remove the lid, add the halved olives as well as the lemon slices and bake for another 15 to 20 minutes uncovered.
10. Serve the chicken with the olive, garlic and lemon sauce as well as with some of the lemon slices.

~ “Laughter is brightest, where food is best.”‘ – Irish Proverb

When eating bacon, one thing to steer clear of is sodium nitrite and sodium nitrate, which is found in a lot of lunch meats, bacon, sausage, and hot dogs. It is a salt that helps to prevent bacterial cultivation of foods and makes them appear fresh.  It can lead to formation of cancer-causing molecules that can result in tumor formation. Both sodium nitrite and sodium nitrate have been linked to significantly increasing the risk of colon and other forms of cancer, so be sure to choose only uncured meat products made without nitrates, and preferably from grass-fed sources (http://www.organicconsumers.org/foodsafety/processedmeat050305.cfm).

This recipe also calls for tomato paste. 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.

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%!

I loved this dish because it had lots of mushrooms! Of all the earth’s natural substances, mushrooms are among the most medicinal.  Two compounds in mushrooms are terpenoids and polyaccharides. Terpenoids are potent antiviral, antibiotic and anti-inflammatory agents. Polyaccharides are chainlike sugars that enhance the immune system and may help the body fight cancerous tumors. All mushrooms are low in fat and are a good source of B vitamins — including folate, which protects against birth defects and may prevent heart disease — as well as fiber and protein. Mushrooms have been used in China and Japan for centuries to boost immunity and fight cancer and other diseases.  ~ Information provided by Power Foods.

The onions in this recipe are good for you too! Onions help to prevent cardiovascular disease, dissolve blood clots, lower risk of developing cancer, fight against infections, improve lung functions in asthmatics, help detoxify the body, lower triglycerides and reduce blood pressure. The flavor of the onion really came through in this dish.

I used fresh thyme when marinating the chicken, which can get expensive if you buy this herb as a one-off for every recipe you make. Chances are you won’t use all the thyme you purchase during that week and it will go bad. To solve this problem I keep fresh thyme, basil and rosemary plants in my kitchen. I bought the organic plants at the food store and keep them thriving with sun and water. The herb holder was purchased at Home Goods, but I have seen them all over the place — target and Walmart have them too. (You will notice the holder says “Oregano”, but I use rosemary more than oregano, so I planted rosemary. No one notices but me. )   If you prefer to shop online, Amazon.com has a Garden at Home Italian Herb Trio or  a Reclaimed Barnwood Planter Box Mini Herb Garden Kit. If you prefer to buy a box and purchase organic pre-grown herbs at your grocery store, Amazon.com has a Rectangle Planter or a Teak Herb Planter.

Print

Stewed Chicken and Vegetables

Prep Time: 30 minutes

Cook Time: 45 minutes

Total Time: 1 hour, 15 minutes

See Detailed Nutrition Info on

Organic chicken contains ten times more omega-3s.

Ingredients

• 1 3lb chicken
• ½ bottle red wine
• 1 bay leaf
• 2 sprigs fresh thyme
• 4 oz bacon, diced
• ¼ cup ghee
• 15 pearl onions
• 12 oz white mushrooms
• 2 cups chicken stock
• 2 tbsp tomato paste
• Himalayan pink salt and pepper to taste
• 2 tbsp fresh parsley, finely chopped

Instructions

1. Cut chicken into eight pieces: 2 drumsticks, 2 thighs, 2 wings, 2 breasts. Or purchase pieces already cut-up.
2. Marinade the chicken in the wine, with the bay leaf and thyme for an hour.
3. In a medium skillet over medium heat, fry the bacon until golden brown. Remove from the pan and set aside for later use.
4. In the same skillet over medium heat, melt 1/3 of the ghee and saute the mushrooms. Cook for about 5 minutes, or until golden brown. Remove from the pan and set aside for later use.
5. In the same skillet, melt half of the remaining ghee. Saute the pearl onions until golden brown. Remove from the pan and set aside for later use.
6. Drain the chicken and set the remaining marinade aside.
7. Sprinkle both sides of chicken with salt and pepper.
8. Melt the rest of the ghee in the fry pan and add the chicken. Saute briefly to allow all sides of the chicken to golden brown.
9. Transfer the chicken to a large saucepan and add the remaining marinade and stock. Also add the onions, mushrooms, bacon and tomato paste.
10. Cook, covered, over medium heat for about 45 minutes.

Notes:

Purchase organic ingredients, if possible. Recipe adapted from Quick Simple Paleo Meals -- I made quite a few changes to the measurements.

Stewed Chicken and Vegetables

• 1 3lb chicken
• ½ bottle red wine
• 1 bay leaf
• 2 sprigs fresh thyme
• 4 oz bacon, diced
• ¼ cup ghee
• 15 pearl onions
• 12 oz white mushrooms
• 2 cups chicken stock
• 2 tbsp tomato paste
• Himalayan pink salt and pepper to taste
• 2 tbsp fresh parsley, finely chopped

1. Cut chicken into eight pieces: 2 drumsticks, 2 thighs, 2 wings, 2 breasts. Or purchase pieces already cut-up.
2. Marinade the chicken in the wine, with the bay leaf and thyme for an hour.
3. In a medium skillet over medium heat, fry the bacon until golden brown. Remove from the pan and set aside for later use.
4. In the same skillet over medium heat, melt 1/3 of the ghee and saute the mushrooms. Cook for about 5 minutes, or until golden brown. Remove from the pan and set aside for later use.
5. In the same skillet, melt half of the remaining ghee. Saute the pearl onions until golden brown. Remove from the pan and set aside for later use.

6. Drain the chicken and set the remaining marinade aside.

7. Sprinkle both sides of chicken with salt and pepper.
8. Melt the rest of the ghee in the fry pan and add the chicken. Saute briefly to allow all side of the chicken to golden brown.

9. Transfer the chicken to a large saucepan and add the remaining marinade and stock. Also add the onions, mushrooms, bacon and tomato paste.
10. Cook, covered, over medium heat for about 45 minutes.
11. Serve over spaghetti squash.

~ “Make your health and wellness a top priority.”

Here is the ingredient list for Old El Paso Original Taco Seasoning versus the ingredients in homemade taco seasoning:

Maltodextrin, salt, chili pepper, onion powder, spice, monosodium glutamate, corn starch, yellow corn flour, partially hydrogenated soybean oil, silicon dioxide (anticaking agent), natural flavor, ethoxquin (preservative) vs. Chili powder, garlic powder, onion powder, crushed red pepper flakes, oregano, paprika, cumin, salt, pepper.

The last ingredient, ethoxquin, is used as a pesticide!

I didn’t tell anyone that this was homemade and no one knew the difference. I tried a few different recipes and I feel this one has the most authentic taste. You can double, triple or quadruple this recipe and save for later use. It takes less than 5 minutes to make.

We ate our tacos with bibb lettuce as the shell and topped them with organic tomatoes, avocados and organic jalapeños (jarred). My son made a salad out of his because he thought eating the lettuce as a shell was too messy. If you prefer a traditional taco shell, Garden of Eatin’ Taco Shells are a good choice because they are organic and non-GMO. Again, taco shells are a corn product, thus it is very important to purchase these organic. If they are organic, they are non-GMO.

Print

Taco Seasoning

Prep Time: 5 minutes

Total Time: 5 minutes

See Detailed Nutrition Info on

Whole Food. Real Food. Good Food. www.facebook.com/wholefoodrealfood

Ingredients

• 1 tablespoon chili powder
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon crushed red pepper flakes
• 1/4 teaspoon dried oregano
• 1/2 teaspoon paprika
• 1 1/2 teaspoons ground cumin
• 1 teaspoon sea salt
• 1 teaspoon black pepper

Instructions

1. Brown ground beef (preferably grassfed, organic)
2. Drain the fat.
3. Add 3 tbsp of seasoning per pound of meat.
4. Add 2/3 cup of water and combine.
5. Let simmer for approximately 5 minutes.

Notes:

If you prefer a non-spicy seasoning, you can omit or half the red pepper flakes. Recipe courtesy of Allrecipes.com. You can double, triple or quadruple this recipe and save for later use. It takes less than 5 minutes to make.

1 tablespoon chili powder
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon dried oregano
1/2 teaspoon paprika
1 1/2 teaspoons ground cumin
1 teaspoon sea salt
1 teaspoon black pepper

1. Brown ground beef (preferably grassfed, organic)
2. Drain the fat.
3. Add 3 tbsp of seasoning per pound of meat.
4. Add  2/3 cup of water and combine.
5, Let simmer for approximately 5 minutes.

Note: if you prefer a non-spicy seasoning, you can omit or half the red pepper flakes.

~ “You don’t have to cook fancy or complicated masterpieces – just good food from fresh ingredients.” – Julia Child

This was also a great dish to let my daughter help prepare.  I chopped all the veggies and let her sauté them in the pan.  I have found that my kids are much more likely to try new foods if they help to prepare them. And she truly was a help!  I was able to prepare the pork while she focused on the vegetables.

When purchasing your sun dried tomatoes and artichoke hearts, try to purchase ones in a glass jar to be sure you are avoiding 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.” 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%!

Here is a breakdown of the ingredients and why they are good for you:

Pork Tenderloin (purchase organic if possible): One of the leanest cuts of pork available. A 3-oz. serving of pork has 2.98 g of fat, while chicken breast has 3.03 g of fat.  This cut of meat is a good source of B vitamins and a great source of protein with a 3-oz serving containing 14.99 g of protein (USDA.gov). According to The Pig Site, a serving of pork tenderloin includes thiamin, riboflavin, niacin and vitamin B-6. When it comes to thiamin, pork tenderloin is one of the best natural sources, and the meat contains nearly half of the recommended daily allowance of niacin. Pork tenderloin contains phosphorus, magnesium, iron and zinc. With each serving of pork tenderloin delivering 36 percent of the recommended daily intake of zinc, the meat is considered to be a rich source of this mineral.   Information provided by: www.livestrong.com
Eggs (purchase organic if possible): Packed with vitamins A, D, E, B2, B6, B9, iron, calcium, phosphorous, potassium and choline. When shopping for eggs, keep in mind pasture raised, free-grazing hens produce a superior quality egg and are less prone to salmonella contamination. Free hens lay eggs with 3 times more vitamin E, 7 times more beta-carotene, 1/3 less cholesterol, 1/4 less saturated fat, 2/3 more vitamin A, and 2 times more omega-3 fatty acids. Learn more here.
Onions: Prevents cardiovascular disease, dissolves blood clots, lowers risk of developing cancer, fights against infections, improves lung functions in asthmatics, helps detoxify the body, lowers triglycerides, reduces blood pressure.
Sun Dried Tomatoes: Anti-oxidant & promotes heart health. In addition to containing 6 percent of the daily intake of calcium, 1 cup of sun-dried tomatoes has 25 percent of the recommended intake of magnesium and 27 percent of phosphorus. Calcium combines with phosphorus to create the primary bone-building mineral hydroxyapatite, while magnesium helps form the matrix that supports the other minerals. http://healthyeating.sfgate.com/health-benefits-eating-sun-dried-tomatoes-2314.html
Artichokes Hearts: Contain high levels of antioxidants, which help prevent heart disease, cancer and birth defects. Boost the regeneration of liver cells, improve digestion, contain potassium, vitamin C and folic acid.
Sage: Enhances memory and concentration, regulates circulation, promotes blood flow, relives inflammation.
Thyme: Anti-bacterial, cancer fighter, immune booster.
Nutmeg: Lowers blood pressure, cleanses & detoxifies the liver and kidneys, relaxes anxiety, aids with encouraging effective sleep cycles.
Garlic:  Aids in weight loss & digestion, anit-fungal, boosts immune system, “Garlic is one of the foods that specifically inhibits cell growth in certain cancers. Dr. Beliveau’s laboratory was able to test crude extracts from different foods on the cells of several different cancers. Garlic, onions and leeks rank high among the most effective foods for the following cancers: brain, lung, prostate and breast.” – David Servan-Schreiber, MD, PhD.

Print

Stuffed Pork Tenderloin

Prep Time: 20 minutes

Cook Time: 1 hour, 5 minutes

Total Time: 1 hour, 25 minutes

Number of servings: 4

See Detailed Nutrition Info on

Ingredients

• 1 2 lb pork tenderloin
• 1 egg
• ½ medium onion, chopped
• 6 sun-dried tomatoes, chopped
• 2 large artichoke hearts, chopped
• ½ tsp fresh sage, finely chopped
• 1/8 tsp fresh thyme, finely chopped
• 1/8 tsp nutmeg
• 2 cloves garlic, minced
• 2 tbsp olive oil or ghee
• Himalayan pink salt and freshly ground black pepper to taste

Instructions

1. In a medium skillet over a medium-high heat, saute the onion, sun-dried tomatoes, artichoke hearts, sage, thyme, nutmeg and garlic in olive oil or ghee. You can also add the olive oil that the sun-dried tomatoes come in if your are using jarred sun-dried tomatoes. This oil is healthy and full of delicious spices and flavor.
2. Saute everything for about 3 to 4 minutes, just until the onions become slightly translucent and the tomatoes and artichokes begin to become tender. Remove the skillet from the heat and set aside for later use.
3. Place the pork tenderloin in a 9×13 baking dish, rub some cooking fat all over and sprinkle with salt and pepper to taste. In order to stuff the loin, create a seam in the meat by cutting it down the center lengthwise, essentially, you want to be able to unfold the meat. Set the meat aside until the stuffing has been prepared.
4. Preheat oven to 450 F.
5. Once the ingredients from the skillet have completely cooled, whisk in an egg. The egg is essential to the stuffing, it is used in place of breadcrumbs and works to hold everything together. However, to make this work best, the sun-dried tomato/artichoke mixture must be cool, otherwise it will cook the egg before it is even stuffed in the meat and the egg will no longer act as a glue, since it cannot be cooked twice. If you need to cool the stuffing quickly, place it in a bowl and place the bowl in the refrigerator for 10 minutes.
6. Take the stuffing and begin spreading it across the seam of the meat. Avoid filling the meat too much, as you will not be able to fold the pork closed. Use some toothpicks to ensure the tenderloin does not pop open while cooking.
7. Cook, uncovered, at 450 F for 30 minutes. Once the first 30 minutes have passed, reduce the heat to 300 F and cook for another 20 minutes. When the time is up, turn off the oven, but allow the meat to remain in it for at least 15 minutes. This cooking method is perfect for keeping the meat from overcooking and becoming dry.

Notes:

This recipe specifies using fresh herbs. However, sometimes fresh herbs aren't available, or it just isn't practical to buy a bunch when only a teaspoon is needed. In such cases, dried herbs can usually be substituted. To do so, use 1/3 the amount of dried herb called for in the recipe. For example, substitute 1 teaspoon of dried herb for 1 tablespoon of fresh herb. When substituting a ground herb for dried leaf herb, use about half of the amount of the dried leaf herb called for in the recipe. Add the dried herb to a recipe at the beginning of the cooking time; this allows its flavors to seep into the dish.Purchase all organic ingredients if possible. Recipe adapted from www.paleodietlifestyle.com.

1. In a medium skillet over a medium-high heat, saute the onion, sun-dried tomatoes, artichoke hearts, sage, thyme, nutmeg and garlic in olive oil or ghee. You can also add the olive oil that the sun-dried tomatoes come in if your are using jarred sun-dried tomatoes. This oil is healthy and full of delicious spices and flavor.
2. Saute everything for about 3 to 4 minutes, just until the onions become slightly translucent and the tomatoes and artichokes begin to become tender. Remove the skillet from the heat and set aside for later use.

3. Place the pork tenderloin in a 9×13 baking dish, rub some cooking fat all over and sprinkle with salt and pepper to taste. In order to stuff the loin, create a seam in the meat by cutting it down the center lengthwise, essentially, you want to be able to unfold the meat. Set the meat aside until the stuffing has been prepared.

4. Preheat oven to 450 F.
5. Once the ingredients from the skillet have completely cooled, whisk in an egg. The egg is essential to the stuffing, it is used in place of breadcrumbs and works to hold everything together. However, to make this work best, the sun-dried tomato/artichoke mixture must be cool, otherwise it will cook the egg before it is even stuffed in the meat and the egg will no longer act as a glue, since it cannot be cooked twice. If you need to cool the stuffing quickly, place it in a bowl and place the bowl in the refrigerator for 10 minutes.
6. Take the stuffing and begin spreading it across the seam of the meat. Avoid filling the meat too much, as you will not be able to fold the pork closed. Use some toothpicks to ensure the tenderloin does not pop open while cooking.

7. Cook, uncovered, at 450 F for 30 minutes. Once the first 30 minutes have passed, reduce the heat to 300 F and cook for another 20 minutes. When the time is up, turn off the oven, but allow the meat to remain in it for at least 15 minutes. This cooking method is perfect for keeping the meat from overcooking and becoming dry.

~ If you don’t eat junk, you won’t crave junk. If you eat healthy, you’ll keep eating healthy.