There is no higher religion than human service. To work for the common good is the greatest creed.
—Woodrow Wilson
Basil-Balsamic Wild Salmon with Plum Tomato Topping
Wild Salmon with Ginger-Lime Marinade
Wild Salmon with Lemon, Garlic, and Thyme
Poached Halibut with Tomatoes and Fresh Herbs
Fish Tacos with Fresh Tomato-Peach Salsa
Coconut-Lime Chicken with Almond Dipping Sauce
Home-Style Chicken and Vegetable Stew
Mustard-Tarragon Roasted Chicken
Roasted Chicken with Garlic and Herbs
Whole Roasted Organic Chicken with Lemon and Herbs
Apricot and Fig Roasted Turkey Breast
Animal foods can play a very healthful role in the diet. In fact, animal foods contain essential nutrients for proper cognitive development in children and in utero—omega-3 fatty acids, zinc, B vitamins, Vitamin A, and essential amino acids. Replacing refined, processed foods with wholesome meals based on animal foods nourishes a depleted body, as animal foods are dense sources of so many nutrients.
Remember to always purchase organic pastured chicken, organic grass-fed meats, and wild Alaskan fish to be sure you are getting the safest and most nutritious forms of these foods. For more information on this please refer to here.
Use the recipes in this chapter to create healthy meals for you and your family. It’s important to remember that animal foods are digested and utilized by the body best when served with vegetables—try a raw, lacto-fermented recipe in “Get Cultured!” (chapter 11) or any of the recipes in the Fresh Salads and Vegetables chapter (chapter 16).
Serve this flavorful salmon dish with the Balsamic Roasted Beets (here) and a large garden vegetable salad. Always remember to purchase wild salmon from the Pacific coast—preferably from Alaska. Avoid consuming farmed salmon as it is a dangerous risk to your health. Research shows that most farmed salmon contains chemicals that damage mitochondrial function in the body, which changes how you process blood sugar, leading to an increased risk for diabetes.
2 pounds wild Alaskan salmon fillets
1 cup tightly packed fresh basil leaves
freshly squeezed juice of 1 lemon
¼ cup balsamic vinegar
¼ cup extra-virgin olive oil
3 garlic cloves, peeled
1 teaspoon sea salt
1 to 2 teaspoons finely grated lemon zest
1 cup chopped fresh plum tomatoes
½ cup Kalamata olives, pitted and chopped
½ cup crumbled organic feta cheese (optional)
1 tablespoon extra-virgin olive oil
2 to 3 tablespoons finely chopped fresh basil
Rinse the salmon fillets under cool running water and place them, skin side up, in a shallow baking dish.
To make the marinade, place all the ingredients for the marinade into a blender and blend on high until completely puréed and smooth. Pour the marinade over the salmon fillets, cover, and let marinate in the refrigerator for 1 to 4 hours.
Preheat the oven to 400°F. Drain off the marinade from the fish and flip the fillets so that the skin side is down. Bake the salmon for 10 minutes per inch of thickness. Drizzle some of the remaining marinade over the salmon halfway through the baking. Discard the remaining marinade.
While the salmon is baking, prepare the topping. Place all the ingredients for the topping into a small bowl and gently mix to combine. To serve, let each person spoon some of the topping over his or her piece of salmon.
Yield: 4 to 6 servings
This salmon recipe contains a bouquet of citrus flavors and pairs well with the Steamed Vegetables with Lemon-Garlic Dressing (here) and cooked quinoa. Try topping the baked salmon with the Fresh Mango Salsa (here).
2 pounds wild Alaskan salmon fillets
½ cup freshly squeezed orange juice
¼ cup freshly squeezed lime juice
¼ cup freshly squeezed lemon juice
¼ cup extra-virgin olive oil
2 tablespoons minced shallots
2 garlic cloves, crushed
1 to 2 teaspoons sea salt
½ to 1 teaspoon crushed red chili flakes
Rinse the salmon under cool running water and place the fillets, skin side up, in a shallow baking dish.
To make the marinade, in a separate dish, whisk together all the ingredients. Pour the marinade over the salmon fillets, cover, and let marinate in the refrigerator for 2 to 4 hours.
Preheat the oven to 400°F. Drain off the marinade from the fish and flip the fillets so that the skin side is down. Bake, uncovered, for 10 minutes per inch of thickness. To avoid overcooking, it is best to take the salmon out just before it is cooked through as it will continue to cook after you take it out of the oven.
Yield: 4 to 6 servings
Wild salmon is a good source of vitamin D, protein, omega-3 fatty acids, selenium, and vitamins B12 and B3. Serve this dish with Roasted Yams with Rosemary (here), and the Autumn Harvest Salad with Balsamic Vinaigrette (here).
2 pounds wild Alaskan salmon fillets
½ cup tamari or coconut aminos
freshly squeezed juice of 1 lime
2 tablespoons pure maple syrup
1 teaspoon grated fresh ginger
2 to 4 garlic cloves, crushed
few dashes hot pepper sesame oil
Rinse the salmon under cool running water and place the fillets, skin side up, in a glass baking dish.
To make the marinade, mix all the ingredients in a small bowl and pour over the salmon. Cover the baking dish and marinate in the refrigerator for 30 minutes to 2 hours.
Preheat the oven to 400°F. Drain off the marinade from the fish and flip the fillets so that the skin side is down. Cook 10 minutes per inch of thickness, 15 to 25 minutes, or until done.
Yield: 4 to 6 servings
Baking is a great and easy way to prepare salmon. Serve salmon with Baked Winter Squash (here) and the Pear and Hazelnut Salad with Creamy Cranberry Dressing (here).
2 pounds wild Alaskan salmon fillets
¼ teaspoon sea salt or Herbamare
2 teaspoons dried thyme
½ teaspoon freshly ground black pepper
3 to 5 garlic cloves, crushed
2 tablespoons extra-virgin olive oil
1 lemon, cut into slices
Preheat the oven to 400 F.
Rinse the salmon under cool running water and pat dry. Place the fillets, skin side down, in a glass baking dish. Sprinkle with sea salt, dried thyme, and pepper. Rub in the crushed garlic then drizzle with the olive oil. Place the lemon slices on top of the salmon.
Bake for 10 minutes per inch of thickness. To avoid overcooking, it is best to take the salmon out just before it is cooked through because it will continue to cook after you take it out of the oven.
Yield: 4 to 6 servings
Serve this simple fish dish over brown rice noodles or Pine Nut–Studded Rice (here) and a fresh green salad. If halibut is unavailable, you can use wild salmon instead—it’s equally delicious!
2 pounds fresh halibut fillets, skin removed
¼ cup freshly squeezed lemon juice
½ teaspoon sea salt
1 tablespoon extra-virgin olive oil
1 small red onion, chopped
1 teaspoon Italian seasoning
2 garlic cloves, crushed
2 small zucchini, chopped
½ cup Kalamata olives, pitted
2 cups chopped plum tomatoes
½ cup chopped fresh basil
2 teaspoons chopped fresh oregano
1 tablespoon sherry vinegar
Cut the skin from halibut with a very sharp knife, then place halibut fillets in a shallow dish and cover with the lemon juice and sea salt. Let the fillets marinate for about 10 minutes while preparing the other ingredients.
Heat the olive oil in an 11-inch, deep skillet over medium heat. Add the onion and sauté for 5 to 7 minutes, or until it begins to turn golden. Add the Italian seasoning, garlic, zucchini, and olives and sauté for 1 minute more.
Move vegetables to the side of the skillet and add the halibut fillets. Cook for 3 minutes then flip. Add the tomatoes, basil, and oregano, and a little water if needed. Move the vegetables so they surround the halibut fillets. Cover and simmer on low until the halibut is done and flakes easily, about 10 minutes. Add the vinegar and serve.
Yield: 4 to 6 servings
These soft tacos are easy to make and delicious served with the peach salsa. If peaches are out of season, or you do not want to take the extra time to prepare the salsa, then use an organic store-bought tomato salsa instead.
1 pound fresh wild Alaskan salmon or halibut fillets, skin removed
virgin coconut oil, for sautéing
3 tablespoons freshly squeezed lime juice
2 garlic cloves, crushed
2 teaspoons ground cumin
¼ teaspoon chipotle chile powder
½ teaspoon sea salt
organic sprouted corn tortillas or gluten-free tortillas
thinly sliced avocado
thinly sliced Napa cabbage or romaine lettuce
1 recipe Fresh Tomato-Peach Salsa (here)
grated raw organic Jack cheese (optional)
Cut the skin off the fish fillets, then cut the fish into 1-inch cubes. Place the cubes into a small bowl or shallow dish.
To make the marinade, mix all the ingredients in a small bowl. Pour the marinade over the fish and mix gently with a spoon. Transfer to the refrigerator and let marinate for about 30 minutes.
While the fish is marinating, prepare the other ingredients.
To cook the fish, heat about 1 tablespoon of virgin coconut oil in an 11- or 12-inch skillet over medium-high heat. Add the cubed fish and sauté gently for 5 to 6 minutes, or until the fish is cooked through.
Fill each tortilla with some of the cooked fish, avocado, cabbage, salsa, and the cheese if desired. Serve immediately.
Yield: 4 servings
A stew made by frying the meat first and then cooking it with vegetables and a liquid is called a fricassee. There are many different fricassee recipes using all sorts of different ingredients and herbs. This recipe is made gluten-free by replacing the traditional white flour for dredging with arrowroot powder. Serve this dish over polenta or brown rice noodles along with a large green salad.
¼ cup arrowroot powder
½ teaspoon sea salt or Herbamare
½ teaspoon freshly ground black pepper
1 teaspoon dried thyme
1 to 1½ pounds organic skinless, boneless chicken breasts, cut into pieces
1 tablespoon extra-virgin olive oil
10 to 12 garlic cloves, crushed
2 cups chopped tomatoes
3 tablespoons white wine vinegar
2 tablespoons tomato paste
¼ to ½ cup water
one 14-ounce jar artichoke hearts, drained and rinsed
½ cup pitted Kalamata olives
¼ cup tightly packed chopped fresh basil
2 tablespoons chopped fresh oregano
6 cups baby spinach
sea salt
freshly ground black pepper
chopped fresh basil, for garnish
chopped fresh oregano, for garnish
In a shallow dish gently mix together the arrowroot powder, sea salt or Herbamare, pepper, and thyme with a fork. Add the chicken pieces and stir around to coat with arrowroot mixture.
Heat the olive oil in an 11-inch, deep skillet over medium heat. Add the chicken pieces and sauté lightly for about 5 minutes, turning the chicken to cook on all sides. Add the garlic and continue to cook for 1 minute more, keeping everything moving in the skillet. Add the tomatoes, vinegar, tomato paste, and water and stir to combine. Add the artichoke hearts, olives, basil, and oregano and mix well. Cover and simmer for 25 to 35 minutes over low heat, stirring occasionally.
Add the spinach and cook for 5 minutes more. Remove from the heat and season with salt and pepper to taste. Garnish with chopped fresh basil and oregano.
Yield: 4 to 6 servings
Sometimes I like to boil a whole chicken and use the broth to make a soup, and the chicken for a variety of other dishes, this one being one of them. Remember to save some of the broth for making this recipe. These enchiladas can easily be frozen in serving-size containers before baking. This way you will have a homemade meal ready to go in the oven for another night. Serve the enchiladas with cooked brown basmati rice and the Cabbage Salad with Cilantro Vinaigrette (here).
1 pound fresh tomatillos, husks removed
1 small onion, peeled and ends trimmed off
4 to 5 garlic cloves, peeled
2 jalapeño peppers, seeded
2 to 3 serrano chiles, seeded
¼ cup tightly packed fresh cilantro
1 tablespoon extra-virgin olive oil
1 cup organic chicken broth
½ to 1 teaspoon sea salt
1 tablespoon extra-virgin olive oil, plus more for greasing the pan
1 small onion, finely diced
3 garlic cloves, crushed
2 teaspoons ground cumin
½ teaspoon sea salt
2 small zucchini, diced
4 cups chopped fresh spinach
½ cup chopped fresh cilantro
2 to 3 cups shredded cooked organic chicken
1 cup grated organic Pepper Jack cheese (optional)
organic corn tortillas, warmed
To make the sauce, place the tomatillos, onion, garlic, jalapeño and serrano chile peppers, and cilantro in a blender and blend on high until smooth. Heat a 3-quart pot over medium heat and add the olive oil. Add the blended green sauce and cook the sauce, stirring, for about 5 minutes, or until darkened and thickened. Add the chicken broth and sea salt to taste.
To make the enchiladas, heat the olive oil in an 11- or 12-inch skillet over medium heat. Add the onion and sauté for 5 minutes, or until soft. Add the garlic, cumin, and sea salt and sauté for 1 minute more. Add the zucchini and spinach and sauté for about 5 minutes more, or until tender. Transfer the filling to a large bowl along with the chopped cilantro, shredded chicken, and Pepper Jack cheese if using. Mix well.
Preheat the oven to 375°F. Oil a 9 x 13-inch pan or similar-size casserole dish with a lid.
To assemble the enchiladas, place about ½ cup of the filling in a corn tortilla and roll tightly. Place the tortilla, seam side down, in the oiled dish. Repeat this process until all of the filling has been used. Pour the sauce over the enchiladas.
You may want to place some enchiladas into a small rectangular food storage container with some sauce on top and freeze for later use.
Sprinkle the grated cheese over the sauce, if desired. Place the lid over the dish and transfer to the preheated oven. Bake for about 40 minutes, or until the sauce is bubbly.
Yield: 6 servings
If you are in a quandary as to what to make for dinner, try this recipe and serve it alongside steamed potatoes and green beans. The ingredients below give two versions, with eggs or egg-free; choose one or the other. Serve the nuggets with organic honey mustard for dipping, Oven Fries (here), and a steamed or raw vegetable for a quick, nutritious, child-friendly meal.
1 to 1½ pounds organic skinless, boneless chicken breasts
virgin coconut oil, for cooking
½ cup arrowroot powder
6 tablespoons water
2 large organic eggs, whisked
1 cup chickpea (garbanzo bean) flour
1 teaspoon Herbamare
freshly ground black pepper
Cut the chicken breasts into 1½-inch cubes.
For an egg-free version, whisk together the arrowroot and water in a small bowl and set aside. If you are using eggs, then whisk the eggs together in a separate small bowl and set aside.
In another mixing bowl, whisk together the chickpea (garbanzo bean) flour, Herbamare, and pepper.
Dip the chicken pieces into bowl #1 and then dredge in the flour mixture (bowl #2). Transfer the nuggets to a plate as you dredge them.
Heat a large 11- or 12-inch skillet over medium heat, then add about ¼ cup coconut oil to the hot pan. Add the nuggets, being careful not to crowd the skillet, and cook them in batches if needed. Cook for 3 to 4 minutes on each side; the timing will depend on the size of the nuggets and the heat of your skillet. Transfer to a plate lined with a paper towels. Serve immediately.
Yield: 4 servings
This quick-to-prepare meal is always a crowd-pleaser. Try serving it with brown rice and steamed vegetables for an easy weeknight dinner. The chicken can also be replaced with tofu or tempeh for equally delicious results.
1 to 1½ pounds organic skinless, boneless chicken breasts, cut into 1-inch cubes
virgin coconut oil, for sautéing
2 tablespoons coconut milk
2 tablespoons freshly squeezed lime juice
2 tablespoons wheat-free tamari or coconut aminos
6 tablespoons almond butter
¼ cup freshly squeezed lime juice
¼ cup coconut milk
1 to 2 tablespoons wheat-free tamari or coconut aminos
1 tablespoon honey or pure maple syrup
1 to 2 garlic cloves, crushed
Place the chicken breast pieces in a bowl.
To make the marinade, mix together the coconut milk, lime juice, and tamari or coconut aminos in a small bowl. Cover the chicken with the marinade. Stir the chicken and marinade together with a spoon to evenly distribute. Let the chicken marinate in the refrigerator for 20 to 30 minutes.
Heat about 1 tablespoon of virgin coconut oil in a 10-inch skillet over medium-high heat. Add the chicken pieces and sauté, stirring frequently, for 3 to 5 minutes, or until cooked through. The cooking time will vary depending on the size of the chicken pieces.
To make the dipping sauce, whisk together all the ingredients in a bowl until well combined. The sauce can also be warmed on the stovetop in a small pot over low heat if desired.
To serve, divide the dipping sauce equally among four small serving bowls and serve with the chicken.
Yield: 4 servings
This hearty stew is great for a chilly evening. It is quick to prepare, so it works well for a weeknight dinner. A large green salad is always a nice accompaniment to this meal.
1 to 2 tablespoons extra-virgin olive oil
1 medium onion, diced
3 to 4 garlic cloves, crushed
1 teaspoon dried thyme
1 to 1½ pounds organic skinless, boneless chicken breasts, cut into pieces
2 to 3 large carrots, diced
3 to 4 celery stalks, diced
2 large red or yellow potatoes, diced
2½ to 3 cups Homemade Chicken Stock (here)
¼ cup arrowroot powder
1 teaspoon sea salt or Herbamare
1 cup fresh or frozen peas
½ cup chopped fresh parsley
Heat the olive oil in an 11-inch, deep skillet over medium heat. Add the onion and sauté until soft, about 5 minutes. Add the garlic, thyme, and chicken pieces and sauté a few minutes more. Add the carrots, celery, and potatoes and sauté 1 minute more.
Combine the stock and arrowroot powder and whisk well to combine. Transfer this mixture to the skillet. Season the mixture with the sea salt or Herbamare, cover, and simmer for 20 to 25 minutes.
Add the peas and parsley, cover, and simmer for 5 minutes more. Taste and adjust the salt and seasonings if necessary.
Yield: 4 servings
This dinner makes for a quick, easy weeknight meal. Serve the curry over cooked brown jasmine rice with a large green salad on the side. Try eating a spoonful of Cultured Vegetables (here) with this meal to maximize digestion.
1 tablespoon virgin coconut oil
1 medium onion, diced
4 garlic cloves, crushed
2 teaspoons ground cumin
1 teaspoon ground coriander
1 teaspoon curry powder
½ teaspoon ground turmeric
½ teaspoon ground cinnamon
pinch cayenne pepper
1 to 1½ pounds organic skinless, boneless chicken breasts, cut into pieces
3 large carrots, peeled and sliced
one 14-ounce can coconut milk
1 tablespoon tomato paste
4 cups thinly sliced kale or Swiss chard
1 to 2 teaspoons sea salt or Herbamare
Heat the coconut oil in a 4 to 6-quart pot over medium heat. Add the onion and sauté until soft, about 5 minutes. Add the garlic, cumin, coriander, curry powder, turmeric, cinnamon, and cayenne and sauté for 2 minutes more. Add the chicken pieces and sauté in the spices and onion for another 5 minutes. Add the carrots, coconut milk, and tomato paste and stir well to combine. Cover and simmer on low heat for 15 to 20 minutes, stirring occasionally.
Add the kale, stir well, and simmer for an additional 5 minutes. Turn off the heat and season with sea salt or Herbamare to taste.
Yield: 4 servings
Use the extra sauce in the baking dish to drizzle over steamed red potatoes or cooked quinoa. I usually make a double batch of this recipe so I can have leftovers for chicken salad.
2 pounds organic chicken thighs, bone in, skin on
½ cup fresh tarragon leaves
¼ cup Dijon mustard
2 tablespoons honey
¼ cup water
½ teaspoon sea salt
Preheat the oven to 425°F. Set out an 8 x 8-inch baking dish.
Place the chicken thighs into the baking dish and set aside.
To make the sauce, place all the ingredients into a blender and blend until smooth.
Pour the sauce over the chicken in the dish. Roast the chicken for about 40 minutes. Serve.
Yield: 4 to 6 servings
Serve this quick-and-easy dish with cooked brown rice and sautéed kale or a large green salad for dinner. Use the drippings from the chicken to drizzle over the chicken and brown rice on your plate.
2½ to 3 pounds bone-in chicken breasts and legs
¼ cup white wine
2 tablespoons extra-virgin olive oil or organic butter
2 heads garlic
4 to 5 sprigs fresh thyme
4 to 5 sprigs fresh rosemary
1 teaspoon coarse sea salt
freshly ground black pepper
Preheat the oven to 400°F. Set out a 9 x 13-inch rectangular baking dish.
Rinse the chicken and place it into the baking dish. Pour the white wine over it, then drizzle with the olive oil. Break the heads of garlic into cloves and place them around the chicken. Add the fresh thyme and rosemary sprigs to the baking dish, then sprinkle the chicken with the sea salt and pepper.
Bake for 40 to 50 minutes, or until the chicken juices run clear. Remove the baking dish from the oven and let the chicken rest for about 10 minutes before serving.
Yield: 4 to 6 servings
You will need to plan in advance in order to roast a whole chicken because of the long cooking time. Serve roasted chicken with mashed Yukon gold potatoes or baked sweet potatoes, steamed broccoli, and a fresh salad for a complete meal.
1 whole organic chicken (3½ to 5 pounds)
1 small onion, chopped
3 garlic cloves, chopped
2 celery stalks, chopped
1 small lemon, cut into chunks
1 handful fresh parsley, chopped
¼ cup chopped fresh herbs (rosemary, thyme, marjoram)
1 tablespoon extra-virgin olive oil or organic butter
2 teaspoons sea salt or Herbamare
freshly ground black pepper
2 tablespoons arrowroot, for the gravy
Preheat the oven to 450°F.
Place the chicken in a clean sink and rinse, inside and out. Transfer to a 9 x 13-inch glass baking dish.
In a small bowl, mix together the onion, garlic, celery, lemon chunks, parsley, fresh herbs, 1 tablespoon olive oil, and 2 teaspoons sea salt or Herbamare, and pepper. Place some of the mixture into the cavity of the chicken and sprinkle the rest around the chicken in the dish. Add about ½ inch of water to the bottom of the baking dish. Sprinkle the top of the chicken with additional sea salt or Herbamare, pepper, and a bit of olive oil.
Roast the chicken for 25 minutes to seal in the juices. Reduce the heat to 325°F and continue to roast for 1 to 1½ hours, or until the chicken juices run clear. Baste the chicken throughout the roasting time to keep the chicken moist.
To test for doneness, pull the thigh away and check for clear juices. If they are still little pink, then the chicken needs more roasting time. You can also use a meat thermometer to test for doneness. Insert it into the thickest part of the thigh; it should register about 165°F when fully cooked. When the chicken is done, transfer it to a platter to rest for about 10 minutes before carving.
Pour the juices from the baking dish through a fine-mesh strainer into a small saucepan. Whisk about 2 tablespoons of arrowroot powder mixed with a little cold water in a small bowl and stir to dissolve. Add to the juices in the saucepan and whisk together. Simmer over low heat, whisking constantly, until the gravy thickens. Season to taste with salt and pepper.
Carve the chicken and serve with the hot gravy.
Yield: 6 to 8 servings
Serve this festive dish at your next holiday gathering or for just a comfy home cooked family meal on a chilly evening. Try serving it with Baked Winter Squash (here), and the Pear and Hazelnut Salad with Creamy Cranberry Dressing (here). Dried figs can replace the fresh ones here; just soak them in water for about 30 minutes before using.
1 organic turkey breast (2½ to 3 pounds) bone in, skin on
¼ cup apricot jam
¼ cup balsamic vinegar
¼ cup water
2 tablespoons extra-virgin olive oil
1 tablespoon finely chopped fresh oregano
1 teaspoon sea salt
1 small leek, chopped
8 to 10 fresh black mission figs
Rinse the turkey breast and place it in a baking dish.
In a small bowl, whisk together the apricot jam, balsamic vinegar, water, olive oil, oregano, and sea salt and pour over the turkey breast. Place the leek and figs on the bottom of the dish around the turkey. Cover the dish and refrigerate for 1 to 4 hours, or overnight.
Preheat the oven to 325°F. Transfer the baking dish with the turkey and marinade to the preheated oven and roast for 1½ to 2 hours, or until the juices run clear. A meat thermometer inserted into thickest part of meat should read approximately 170°F. I have also baked this at 200°F for 3 to 4 hours, which makes the meat much more tender. Remove from oven and let rest for about 10 minutes before carving.
To serve, cut the turkey into slices and transfer to a serving platter. Place the figs and leeks on the platter, and pour the juices over the turkey slices.
Yield: 4 to 6 servings
Use this recipe in your slow cooker, or cook it on the stovetop over low heat. Meat becomes more tender and easier to digest when it’s cooked at a low temperature for a long period. Use any vegetables you have on hand in this stew. The key is to add them later in the cooking process so that they don’t turn to mush. If you can’t find Thai basil then use regular basil instead.
one 14-ounce can coconut milk
½ cup chopped fresh cilantro
4 garlic cloves
one ½-inch piece fresh ginger
1 serrano or Thai chile pepper, stemmed
1 tablespoon freshly squeezed lime juice
1 teaspoon sea salt
2 pounds lamb stew meat
1 small sweet onion, cut into half-moons
¼ pound green beans, cut into 3-inch pieces
1 medium zucchini, chopped
1 yellow bell pepper, chopped
6 to 8 cremini mushrooms, quartered
1 handful fresh Thai basil leaves
To make the sauce, place all the ingredients into a blender and blend on high until smooth. Pour the sauce into a 3- or 4-quart slow cooker.
To assemble the stew, add the lamb stew meat and onion to the sauce in the slow cooker, cover, and cook on low for 5 hours or on high for 2½ hours.
Add the remaining vegetables, stir, and continue to cook for another 1 to 1½ hours on low; or an additional 30 minutes on high. You may want to add the green beans first because they take longer to cook than the other vegetables; let them cook for about 10 minutes, then add remaining vegetables.
If you don’t have a slow cooker, simmer the sauce, meat, and onions in a covered pot on the stovetop on the lowest heat for 1½ to 2 hours. Then add the remaining vegetables and continue to simmer until tender, about 20 minutes more.
Yield: 6 to 8 servings
I use my slow cooker to make this—it takes me all of about 5 minutes to toss together! Serve this hearty, nourishing stew with cooked rice or quinoa and a few spoonfuls of Cultured Vegetables (here).
2 pounds organic beef stew meat
one 14-ounce can coconut milk
1 tablespoon red curry paste
1 tablespoon peanut butter, cashew butter, or sunflower seed butter
1 to 2 garlic cloves, crushed
1 teaspoon sea salt
1 medium red bell pepper, chopped
1 small head broccoli, cut into florets
1 handful fresh Thai basil leaves
Place the beef, coconut milk, red curry paste, peanut butter, garlic, and sea salt into a 3-quart slow cooker and stir to combine. Cook on low for about 6 hours, or on high for about 3 hours. Add the bell pepper and broccoli and continue to cook until tender, 15 to 20 minutes on high.
If you don’t own a slow cooker, place all the ingredients except for the bell peppers and broccoli into a pot and simmer on low on the stovetop for 45 to 60 minutes. Add the vegetables and cook for another 10 to 15 minutes or until tender.
Add the Thai basil leaves and serve.
Yield: 6 servings
It is best to buy organic grass-fed beef if you are going to eat meat. If you cannot find it locally then you can order it online and have it shipped to you. Serve this stew over cooked quinoa. The juices from the stew will seep down into the quinoa creating a luxurious combination. Use the Homemade Beef Stock (here) in this recipe rather than store-bought canned or packaged stock.
2 tablespoons extra-virgin olive oil
1 medium onion, chopped
3 shallots, minced
4 garlic cloves, minced
2 teaspoons dried thyme
1 teaspoon dried rosemary, crushed
2 cups cremini mushrooms, quartered
2 large carrots, sliced ½ inch thick
1 pound organic beef stew meat
2 cups chopped fresh tomatoes
1 cup Homemade Beef Stock (here)
1 to 2 teaspoons sea salt or Herbamare
¼ to ½ teaspoon freshly ground black pepper
4 cups thinly sliced Swiss chard
1 tablespoon red wine vinegar
Heat the olive oil in a 4-quart pot over medium heat. Add the onion, shallots, and garlic; sauté for 5 to 7 minutes, or until soft and beginning to turn golden.
Add the thyme, rosemary, mushrooms, and carrots; sauté for an additional 5 minutes. Add the beef stew meat and continue to sauté for about 5 minutes more.
Add the tomatoes, beef stock, sea salt, and black pepper, cover, and simmer over low heat for 60 to 90 minutes, stirring occasionally. Add the chard and vinegar; simmer for a few minutes more, or until the chard is tender. Taste and adjust the salt and seasonings if necessary.
Yield: 4 servings
This recipe was passed down to me from my mother and makes a great hearty meal when the weather is beginning to get cold. Serve with raw sauerkraut and Baked Winter Squash (here) for a balanced meal.
1 tablespoon extra-virgin olive oil or ghee
1 organic beef roast (2 to 3 pounds)
1 teaspoon sea salt
1 teaspoon freshly ground black pepper
2 teaspoons dried thyme
1 medium onion, cut into chunks
2 cups organic vegetable juice cocktail or tomato purée
2 cups Homemade Beef Stock (here)
3 to 4 large carrots, peeled and cut into 3-inch pieces
4 to 5 red potatoes, cut into large chunks
1 rutabaga or 1 yam, cut into large chunks
3 celery stalks, cut into 3-inch pieces
sea salt or Herbamare
Preheat the oven to 325°F.
Heat the olive oil in a large Dutch oven over medium-high heat. Rub the salt and pepper into the roast on all sides. Add the roast to the Dutch oven and sear for a few minutes on all sides. Add the thyme, onion, vegetable juice, and beef stock.
Cover, transfer to the preheated oven, and braise for 2 hours. Remove the pot from the oven and add the remaining vegetables. Return the pot to the oven and continue to cook for 1 to 2 more hours, or until the roast begins to fall apart and the vegetables are tender.
Season to taste with sea salt or Herbamare.
Yield: 6 to 8 servings
I like to make this sauce toward the end of summer when there is an abundance of vegetables needing to be used. You can freeze the sauce in pint-size jars for future use. I prefer to serve the sauce over baked spaghetti squash, but my children prefer brown rice noodles—either way it’s a nutrient-dense meal! Serve with a large green salad.
1 tablespoon extra-virgin olive oil
1 medium onion, diced
3 to 4 garlic cloves, crushed
1 tablespoon Italian seasoning
2 teaspoons sea salt
1 pound ground organic beef
3 carrots, diced
2 red bell peppers, diced (about 1½ cups)
1 large zucchini (about 2 cups diced)
2½ cups tomato sauce (one 24-ounce jar)
¾ cup tomato paste (one 7-ounce jar)
1 to 2 cups chopped kale
½ cup packed fresh basil leaves, chopped
½ cup fresh parsley, chopped
freshly ground black pepper
pinch crushed red chili flakes (optional)
baked spaghetti squash or brown rice noodles, for serving
Heat the olive oil in an 11- or 12-inch, deep skillet over medium heat. Add the onion and sauté for about 5 minutes. Add the garlic, Italian seasoning, sea salt, and ground beef and sauté for another 5 to 7 minutes, or until the beef is no longer pink. Add the carrots, bell peppers, and zucchini and sauté for 5 minutes more.
Stir in the tomato sauce and paste, cover, and cook for about 20 minutes, or until the vegetables are tender. Stir in the kale, basil, parsley, black pepper, and red chili flakes if using and simmer for few minutes more. Taste and adjust the salt and seasonings if necessary. Serve over baked spaghetti squash or brown rice noodles.
Yield: 6 servings