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Oven baked drumsticks

4/5/2020

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Oven Baked Drumsticks

Ingredients
2 pounds chicken drumsticks
2 eggs 
½ cop cassava flour
2 teaspoons salt
1 teaspoon black pepper
1 tablespoon + 1 teaspoon onion powder
1 tablespoon + 1 teaspoon garlic powder
1 teaspoon smoked paprika

Directions
  1. Preheat oven to 425F. Line a baking sheet with parchment paper and place a wire baking rack on top. Grease the rack with ghee, avocado oil, or coconut oil.
  2. In a large bowl, add the eggs and 2 tablespoons water and whisk well.
  3. In a separate bowl, combine the cassava flour and all remaining ingredients and mix well to combine.
  4. Working one drumstick at a time, add the drumstick to the egg mixture and coat well. Hold the drumstick over bowl to allow excess egg to drip off before transferring to flour mixture to toss and coat well.
  5. Place the drumsticks on the prepared baking sheet. Bake for 30 minutes, flip the drumsticks, then bake for an additional 20 minutes.
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Creamy cauliflower soup

4/3/2020

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Creamy Cauliflower Soup

2 tablespoons olive oil or ghee
1 small onion, chopped
2 cloves garlic, minced
1 head cauliflower, cut into florets 
1 teaspoon salt
¼ teaspoon dried thyme
⅓ cup coconut milk (optional)

Directions
  1. Heat a large stockpot over medium heat and add olive oil.
  2. Add the onion and sauté until soft, 5-7 minutes. Add the garlic and sauté for 1 minute.
  3. Add the cauliflower, salt, and thyme and stir to coat. Add water to the pan to just cover the cauliflower (it’s ok if parts are sticking out). 
  4. Turn the heat to high and bring to a boil, then reduce heat to low and simmer for 30 minutes or until cauliflower is fork tender.
  5. Add the soup to a blender along with the coconut milk if using and purée until smooth.
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Beef stew

3/31/2020

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Beef Stew
The instructions are for an instantpot. If using a slow cooker, seat meat on stovetop and cook on high for approx. 5 hours. 


Ingredients
2 tablespoons avocado oil
2 pounds boneless chuck, cut into 1-2” pieces
2 medium Japanese yams, peeled diced into 1-2” pieces 
4 medium carrots, peeled and chopped into 1-2” pieces
2 small onions, chopped 
6 garlic cloves, minced
2 teaspoons salt
4 cups bone broth

Directions 
  1. Set Instant Pot to sauté setting and heat the avocado oil. Add half the meat and sear well on all sides. Push meat to the side of the pot and sear remaining meat. Add the broth and scrape up the browned bits with a wooden spoon.
  2. Add all remaining ingredients and switch Instant Pot to meat/stew function. When done, allow a natural release for 15 minutes before releasing the valve.
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Southwestern burger bites

3/19/2020

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Southwestern Burger Bites
​Yield: 17

Ingredients
1 egg
1 pound ground beef
½ cup chopped cilantro
3 tablespoons diced jalapeño (approx. 3 small)
2 tablespoons minced red onion
1.5 teaspoons garlic powder
1 teaspoon cumin
½ teaspoon smoked paprika
½ teaspoon chili powder
1 teaspoon oregano 
1 teaspoon salt 

Directions
  1. Preheat oven to 400F.
  2. In a medium bowl, whisk the egg.
  3. Add all remaining ingredients and mix well.
  4. Using a 1.5” spring-release cookie scoop or tablespoon measuring spoon, scoop out batter and form small meatballs with your hands.
  5. Bake for 25-30 minutes. 
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Tuna Burgers

3/13/2020

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Tuna Burgers

Ingredients
2 cans of wild-caught light tuna, drained (least amount of toxins)
1 egg
2 tablespoons chopped capers
¼ cup minced scallion (white and light green part)
1 tablespoon chopped parsley
1 tablespoon Dijon mustard
2 teaspoons lemon juice
¼ teaspoon salt
½ teaspoon black pepper
½ cup cassava flour
3 tablespoons avocado oil

Directions
  1. Add egg to a large bowl and whisk.
  2. Add all remaining ingredients except avocado oil and mix well.
  3. Use a ⅓ measuring cup to form patties.
  4. Heat avocado oil in a large sauté pan over medium heat.
  5. Cook burgers until browned, approximately 3-4 minutes per side.
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Turkey Apple Meatballs

3/9/2020

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Turkey Apple Meatballs
Yield: 7-8 meatballs

Ingredients

Meatballs
  • 1lb ground turkey
  • 1 egg, beaten (can omit)
  • 1 tablespoon dijon mustard
  • 1 apple, peeled and shredded
  • 2 tablespoons minced red onion
  • 1 tablespoon minced garlic (approximately 2 cloves) OR 1 teaspoon garlic powder 
  • 2 tablespoons cassava or coconut flour
  • 1 teaspoon himalayan sea salt
  • 1 teaspoon onion powder
Dijonnaise
  • ¼ cup avocado oil mayo 
  • 1 tablespoon dijon mustard

Directions

  1. Preheat oven to 375F and line a baking sheet with parchment paper
  2. Combine all ingredients in a large bowl and mix well.
  3. Using a ⅓ cup measuring scoop, form the mixture into meatballs and place two inches apart on baking sheet. Alternatively, use a 1” spring-release cookie scoop or tablespoon to form mini meatballs.
  4. Bake for 25 minutes. If you desire browning, first heat 2 tablespoons of avocado oil in a sauté pan over medium heat. Sear the meatballs 2-3 minutes per side then transfer the pan to the oven. 
  5. In a small bowl, combine ingredients for dijonnaise.
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