Chapter 9: Grain-Free
Removing grains from your diet may help lower insulin levels, reduce internal inflammation, and improve digestion. Followers of the grain-free approach believe that grains are not necessary for optimal health. Grain-free does not translate to taste free—the grain-free recipes in this chapter will boost your energy, nurture your soul, and keep your taste buds happy.
Cauliflower Rice with Grilled Shrimp and Spicy Drizzle
Prep time: 25 minutes
Cook time: 10 minutes
Ingredients
Serves 3–4
1 head cauliflower
1 medium yellow onion
2 cloves garlic
1 large zucchini
¾ lb large shrimp
1 cup almonds
½ cup water
2 tbsps favorite hot sauce, or to taste
2 tbsps olive oil
Juice of 1 lemon
Sea salt, to taste
Black pepper, to taste
Method
- Wash cauliflower and pat dry. Trim ends and transfer to food processor. Pulse until “rice” forms. Set aside in large bowl.
- Peel and dice onion and garlic and add to pan with olive oil on medium heat. Cook for five minutes or until caramelized.
- Wash, pat dry, and dice zucchini and add to pan. Cook for five more minutes.
- Transfer vegetable mixture to cauliflower and toss well. Add lemon juice and olive oil. Add salt and pepper to taste.
- Peel, devein, rinse, and pat shrimp dry.
- Bring olive oil to medium-high heat in pan and cook shrimp for three minutes on each side until cooked through and opaque. Add salt and pepper to taste. Set aside.
- Add almonds, ½ cup water, favorite hot sauce, sea salt, and pepper to blender or food processor and blend on high until creamy sauce forms. Add more water if needed.
- Serve shrimp over “rice” with spicy drizzle.
Favorite Rosemary Meatballs
Prep time: 15 minutes
Cook time: 25 minutes
Ingredients
Serves 4–5
½ lb ground beef, grass-fed, organic and/or local
½ lb ground pork, grass-fed, organic and/or local
½ cup almond meal
1 egg
1 medium yellow onion
3 sprigs rosemary
4 tbsps olive oil
Parsley, to garnish
Chili flakes, to taste
Sea salt, to taste
Black pepper, to taste
Method
- Bring two tablespoons olive oil to medium-high heat, dice onion, and cook for five minutes or until caramelized.
- Chop rosemary and add to pan and stir. Add salt and pepper to taste.
- Transfer ground beef and pork, almond meal, salt, and pepper to large mixing bowl.
- Add caramelized onion-rosemary mixture to main bowl.
- Beat egg in separate bowl and add in. Combine all ingredients well.
- Bring two tablespoons olive oil to medium-high heat in large skillet and cook meatballs for seven minutes on each side until golden brown and cooked through completely.
- Serve meatballs with your favorite vegetable and garnish with parsley and chili flakes if desired.
Roasted Mushrooms over Creamy Squash Purée
Prep time: 15 minutes
Cook time: 50 minutes
Ingredients
Serves 3–4
4–5 portobello mushroom caps
1 butternut squash
½–1 cup pure coconut milk
4 tbsps olive oil
2 tbsps dried thyme
Sea salt, to taste
Black pepper, to taste
Method
- Preheat oven to 350°F.
- Rinse squash, pat dry, cut in half, de-seed, and rub outside with olive oil, salt, and pepper.
- Place skin-side up on baking sheet and transfer to oven. Cook for 30 minutes or until tender.
- Rinse and pat portobello caps dry.
- Rub with olive oil, thyme, salt, and black pepper and transfer to baking dish.
- Roast for 15 minutes at 350°F until cooked through.
- When squash is done, remove from oven and cool.
- Peel, dice, and add to food processor along with coconut milk, sea salt, and pepper.
- Blend until thick and creamy. Use more coconut milk if needed.
- Serve roasted mushrooms over squash purée and garnish with thyme sprig.
Chicken and Vegetable Soup
Prep time: 15 minutes
Cook time: 90 minutes
Ingredients
Serve 6–8
3–4 cooked chicken breasts, local, and/or organic
1 large yellow onion
3 stalks celery
3 large carrots
5 cups chicken stock (organic, homemade, or boxed)
¼ cup minced rosemary
3 tbsps olive oil
Sea salt, to taste
Black pepper, to taste
Method
- Peel and dice onion.
- Wash and pat celery dry and chop onions, carrots, and celery into small cubes.
- Bring olive oil to medium heat in large pot and add onion. Cook for five minutes until caramelized.
- Add celery and carrots and cook for seven more minutes.
- Sprinkle with sea salt and pepper.
- Add rosemary and combine well.
- Add chicken stock and bring to boil.
- Reduce heat and simmer for one hour.
- Shred or cube chicken and add.
- Cook for 10–15 more minutes and serve.
Creamy Asparagus Soup
Prep time: 15 minutes
Cook time: 50 minutes
Ingredients
Serves 4–5
2 bunches asparagus
1 large yellow onion
5 stalks celery
3 cups vegetable stock (organic, homemade, and/or boxed)
¼ cup minced thyme
3 tbsps olive oil
Sea salt, to taste
Black pepper, to taste
Method
- Peel and dice onion.
- Wash celery and asparagus, pat dry, and then chop into ¼-inch pieces.
- Bring olive oil to medium heat in large pot and add onion.
- Cook for five minutes until caramelized.
- Add celery and asparagus and cook for seven more minutes.
- Sprinkle with salt and pepper.
- Add thyme and combine well.
- Add vegetable stock and bring to boil.
- Reduce heat and simmer for 30 minutes.
- Transfer to blender or food processor and blend on high until creamy.
- Garnish with thyme.