by Leanne Vogel
THAW IT: Place in the fridge and allow to defrost completely, then follow the reheating instructions above.
make it COCONUT-FREE:
Use avocado oil or ghee. Replace the coconut milk with the milk of your choice.
Per serving, made with coconut oil:
calories: 499 | calories from fat: 334 | total fat: 37.1 g | saturated fat: 29.8 g | cholesterol: 222 mg
sodium: 1259 mg | carbs: 14.2 g | dietary fiber: 3.4 g | net carbs: 10.8 g | sugars: 2.3 g | protein: 27.2 g
FAT:
67%
CARBS:
11%
PROTEIN:
22%
CABBAGE & SAUSAGE WITH BACON
COCONUT-FREE • DAIRY-FREE • EGG-FREE • NUT-FREE
OPTIONS: AIP • NIGHTSHADE-FREE
SERVES 4
PREP TIME: 10 minutes
COOK TIME: 25 minutes
Mexican-style chorizo is one of my favorites for this recipe, but you can use any type of sausage you like. If you go with chorizo, look for the fresh stuff, not the dry-cured Spanish style.
6 strips bacon (about 6 oz/170 g), diced
1 small red onion, diced
4 cloves garlic, minced
1 small head green cabbage (about 1⅓ lbs/600 g), cored and thinly sliced
12 ounces (340 g) Mexican-style fresh (raw) chorizo, thinly sliced
¼ cup (60 ml) beef bone broth
1. Place the bacon, onion, and garlic in a large frying pan and sauté over medium heat until the bacon begins to crisp, about 10 minutes.
2. Add the cabbage, sausage slices, and broth. Cover and cook for 15 minutes, until the cabbage is fork-tender and the sausage is cooked through.
3. Remove the lid, divide among 4 dinner plates, and enjoy!
PRESSURE COOK IT: Use the sauté mode for Step 1. In Step 2, seal the lid and cook on high pressure for 5 minutes. Allow the pressure to release naturally before removing the lid, then serve.
STORE IT: Keep in an airtight container in the fridge for up to 3 days or in the freezer for up to 1 month.
REHEAT IT: Place a single serving in a microwave-safe dish, cover, and microwave for 2 minutes; or place in a small frying pan, cover, and reheat over medium heat for 5 minutes.
THAW IT: Place in the fridge and allow to defrost completely, then follow the reheating instructions above.
make it AIP/NIGHTSHADE-FREE:
Use a nightshade-free sausage.
Per serving:
calories: 523 | calories from fat: 395 | total fat: 43.8 g | saturated fat: 15.3 | cholesterol: 93 mg
sodium: 980 mg | carbs: 12 g | dietary fiber: 4 g | net carbs: 8 g | sugars: 6 g | protein: 20 g
FAT:
76%
CARBS:
9%
PROTEIN:
16%
SECRET STUFFED PEPPERS
COCONUT-FREE • EGG-FREE • NUT-FREE
OPTIONS: AIP • DAIRY-FREE • LOW-FODMAP • NIGHTSHADE-FREE
MAKES 4 stuffed peppers (1 per serving)
PREP TIME: 10 minutes, plus 24 hours to soak livers
COOK TIME: 45 minutes
What’s the secret? That there’s liver in here! But you can’t taste it, so eat on! That said, there is one trick: for the best flavor and texture, the livers should be soaked before cooking, so don’t skip Step 1.
You can prepare your own riced cauliflower by following Step 4 of the Crispy Pork with Lemon-Thyme Cauli Rice recipe on here. (To get 1 cup of riced cauliflower, you’ll need about 2½ cups/240 g of florets.) Or you can purchase pre-riced cauliflower, which you can find at Costco, Trader Joe’s, and many other grocery and health food stores.
4 ounces (115 g) chicken livers
1 tablespoon apple cider vinegar
1 pound (455 g) ground beef
¼ cup (60 ml) avocado oil, or ¼ cup (55 g) coconut oil or ghee
1 small red onion, diced
6 cloves garlic, minced
1½ teaspoons ground black pepper
1 teaspoon dried oregano leaves
½ teaspoon finely ground sea salt
4 medium bell peppers, any color
1 cup (125 g) riced cauliflower
1 cup (140 g) shredded cheddar cheese (dairy-free or regular), divided
1. Soak the livers: Place the livers in a medium-sized bowl and cover with water. Add the vinegar. Cover and place in the fridge to soak for 24 to 48 hours.
2. After at least 24 hours, rinse and drain the soaked livers, then chop them into very small pieces with either a knife or a sharp pair of scissors.
3. Place the livers in a large frying pan along with the ground beef, oil, onion, garlic, black pepper, oregano, and salt. Sauté over medium heat until no longer pink, about 15 minutes, stirring often to crumble the meat as it cooks.
4. Meanwhile, cut the tops off the bell peppers, then core them, being sure to remove all the seeds and white membranes.
5. Place the peppers right side up in an 8-inch (20-cm) square baking pan and preheat the oven to 350°F (177°C).
6. After the meat mixture has cooked for 15 minutes, toss in the riced cauliflower and ¾ cup (105 g) of the cheese and stir to combine. Spoon the mixture into the peppers, dividing it evenly. Then sprinkle the tops with the remaining cheese, 1 tablespoon per pepper.
7. Bake for 25 to 30 minutes, until the peppers have softened and the cheese has melted. Enjoy!
PRESSURE COOK IT: Complete Steps 1 through 4, then place the peppers in a pressure cooker. Complete Step 6, then pour ¼ cup (60 ml) water into the cooker. Seal the lid and set to the steam mode for 15 minutes. Allow the pressure to release naturally before removing the lid, then serve.
STORE IT: Keep in an airtight container in the fridge for up to 5 days or in the freezer for up to 1 month.
REHEAT IT: Place a single serving in a microwave-safe dish, cover, and microwave for 2 minutes; or place in a small frying pan, cover, and reheat over medium heat for 5 minutes.
THAW IT: Place in the fridge and allow to defrost completely, then follow the reheating instructions above.
Per serving, made with avocado oil and dairy-free cheese:
calories: 573 | calories from fat: 373 | total fat: 41 g | saturated fat: 13.9 g | cholesterol: 263 mg
sodium: 371 mg | carbs: 11.8 g | dietary fiber: 7.6 g | net carbs: 4.2 g | sugars: 1.6 g | protein: 39.4 g
FAT:
65%
CARBS:
8%
PROTEIN:
27%
make it AIP/NIGHTSHADE-FREE:
Stuff zucchinis instead of bell peppers. Cut 4 medium zucchinis in half lengthwise, remove the seeds with a spoon, and fill the zucchini boats. Reduce the baking time to 15 minutes. For AIP, also omit the black pepper and cheese and opt for coconut oil or avocado oil.
make it DAIRY-FREE:
Do not use ghee. Use dairy-free cheese.
make it LOW-FODMAP:
Omit the red onion. Replace the garlic with 1 cup (80 g) sliced green onions (green parts only) and add 1 tablespoon garlic-infused oil to the meat mixture. Replace the riced cauliflower with riced broccoli.
SHRIMP FRY
DAIRY-FREE • EGG-FREE • NUT-FREE
OPTIONS: AIP • COCONUT-FREE • LOW-FODMAP • NIGHTSHADE-FREE
SERVES 4
PREP TIME: 5 minutes
COOK TIME: 20 minutes
This is one of my favorite recipes when I’m at home and want to snuggle up on the couch with one (or all) of our pups!
¼ cup (55 g) coconut oil
1 pound (455 g) medium shrimp, peeled, deveined, and tails removed
12 ounces (340 g) smoked sausage (chicken, pork, beef—anything goes), cubed
5 asparagus spears, woody ends snapped off, thinly sliced
4 ounces (115 g) cremini mushrooms, sliced
1 medium zucchini, cubed
1 tablespoon paprika
2 teaspoons garlic powder
1 teaspoon onion powder
1 teaspoon dried thym
e leaves
½ teaspoon finely ground sea salt
¼ teaspoon ground black pepper
Pinch of cayenne pepper (optional)
Handful of fresh parsley leaves, chopped, for serving
1. Melt the oil in a large frying pan over medium heat.
2. Add the remaining ingredients, except the parsley. Toss to coat in the oil, then cover and cook for 15 to 20 minutes, until the asparagus is tender and the shrimp has turned pink.
3. Divide the mixture among 4 serving plates, sprinkle with parsley, and serve.
STORE IT: Keep in an airtight container in the fridge for up to 3 days or in the freezer for up to 1 month.
REHEAT IT: Transfer a single serving to a microwave-safe dish, cover, and microwave for 2 minutes; or place in a frying pan, cover, and reheat over medium heat for 5 minutes.
THAW IT: Place in the fridge and allow to defrost completely, then follow the reheating instructions above.
make it AIP:
Omit the black pepper and paprika.
make it COCONUT-FREE:
Replace the coconut oil with avocado oil or ghee.
make it LOW-FODMAP:
Replace 2 tablespoons of the coconut oil with garlic-infused oil; check the ingredients in the sausage to ensure they’re safe; double the amount of zucchini and omit the asparagus; replace the mushrooms with 1 cup (60 g) destemmed kale leaves, added in the last 10 minutes of cooking; and omit the garlic and onion powder.
make it NIGHTSHADE-FREE:
Omit the paprika.
Per serving, made with beef sausage:
calories: 574 | calories from fat: 361 | total fat: 40.1 g | saturated fat: 20.2 g | cholesterol: 311 mg
sodium: 1157 mg | carbs: 8.4 g | dietary fiber: 2.3 g | net carbs: 6.1 g | sugars: 2.6 g | protein: 45 g
FAT:
63%
CARBS:
6%
PROTEIN:
31%
ROASTED BROCCOLI & MEAT SAUCE
COCONUT-FREE • DAIRY-FREE • EGG-FREE • NUT-FREE
OPTIONS: LOW-FODMAP
SERVES 4
PREP TIME: 10 minutes
COOK TIME: 35 minutes
During a recent sailing trip, I realized that I’d forgotten to purchase zucchini for the noodle bowls I was planning to prepare for the crew on the night before heading home. We were low on food, had been sailing all day, and were totally wiped out. I had all the ingredients for meat sauce but no noodles to put it on. Instead of transforming the meat sauce into chili, I decided to serve the sauce over roasted broccoli, and it was delicious! The crew was happy, and I discovered a new way to enjoy meat sauce.
If you can eat dairy, Parmesan cheese would be amazing grated over the top of this dish. If you can’t, nutritional yeast is a great alternative.
MEAT SAUCE:
¼ cup (60 ml) avocado oil
1 pound (455 g) ground turkey
1 cup (240 g) canned diced tomatoes
1 cup (250 g) tomato sauce
1 tablespoon tomato paste
2 teaspoons onion powder
2 teaspoons dried oregano leaves
1½ teaspoons dried basil
1 teaspoon garlic powder
½ teaspoon finely ground sea salt
⅛ teaspoon ground black pepper
ROASTED BROCCOLI:
1½ pounds (680 g) broccoli florets
¼ cup (60 ml) avocado oil
2 teaspoons lemon juice
¼ teaspoon finely ground sea salt
Pinch of ground black pepper
1. Preheat the oven to 400°F (205°C). Line a rimmed baking sheet with parchment paper or a silicone baking mat.
2. Start the meat sauce: Heat the oil in a large frying pan over medium heat for 1 minute, then add the turkey. Cook, stirring frequently, until no longer pink, about 10 minutes.
3. Meanwhile, roast the broccoli: Place the broccoli florets on the lined baking sheet, sprinkle with the oil, lemon juice, salt, and pepper, and toss to coat. Bake for 20 to 25 minutes, until the broccoli is fork-tender and a little crispy on the edges.
4. When the turkey is fully cooked, add the remaining ingredients for the meat sauce to the pan. Cover and bring to a simmer over medium-high heat, then reduce the heat to medium-low to maintain a light simmer. Continue cooking, stirring frequently, until the broccoli is finished roasting.
5. Divide the roasted broccoli among 4 dinner plates. Pile the meat sauce on top and dig in!
PRESSURE COOK IT: You can prepare the meat sauce in a pressure cooker. Use the sauté mode for Step 2. Then add the rest of the sauce ingredients to the cooker, seal the lid, and cook on high pressure for 15 minutes. Allow the pressure to release naturally before removing the lid, then serve the meat sauce with the roasted broccoli.
STORE IT: Keep in an airtight container in the fridge for up to 3 days. The meat sauce can be frozen for up to 1 month.
REHEAT IT: Transfer a single serving to a microwave-safe dish, cover, and microwave for 2½ minutes; or place in a frying pan, cover, and reheat over medium heat for 5 minutes.
THAW IT: Place in the fridge and allow to defrost completely, then follow the reheating instructions above.
make it LOW-FODMAP:
For the meat sauce, omit the onion powder and garlic powder and replace 1 tablespoon of the avocado oil with garlic-infused oil.
Per serving:
calories: 585 | calories from fat: 359 | total fat: 39.9 g | saturated fat: 5.5 g | cholesterol: 116 mg
sodium: 644 mg | carbs: 18.9 g | dietary fiber: 6.3 g | net carbs: 12.6 g | sugars: 7.4 g | protein: 37.6 g
FAT:
61%
CARBS:
13%
PROTEIN:
26%
CHEESY MEATBALLS & NOODLES
EGG-FREE • NUT-FREE
OPTIONS: AIP • COCONUT-FREE • DAIRY-FREE
SERVES 6
PREP TIME: 10 minutes
COOK TIME: 20 minutes
If you can eat dairy, swap out the dairy-free shredded cheese for the real thing. If you can’t eat dairy, any dairy-free cheese option would do great; one of my favorites is from a company called Daiya. If all this cheese talk has you confused, just omit it from the recipe completely.
MEATBALLS:
1 pound (455 g) ground turkey
1 pound (455 g) ground pork
½ cup (70 g) shredded mozzarella cheese (dairy-free or regular)
2 tablespoons hot sauce
2 teaspoons dried oregano leaves
1½ teaspoons dried basil
1¼ teaspoons garlic powder
1 teaspoon onion powder
¾ teaspoon finely ground sea salt
½ teaspoon dried rosemary leaves
3 tablespoons avocado oil or coconut oil
4 medium zucchinis, spiral sliced
1 tablespoon lemon juice
1. Place the turkey, pork, cheese, hot sauce, oregano, basil, garlic powder, onion powder, salt, and rosemary in a large mixing bowl and combine with your hands until fully incorporated.
2. Heat the oil in a large frying pan over medium heat. While the oil is heating, form the meatballs: Take 3 tablespoons of the meat mixture, roll it into a ball between your palms, and place it in the frying pan. Repeat with the remaining meat mixture, placing the meatballs as close together as possible so that they all fit in the pan at one time. You should get about 18 meatballs.
3. Cover the pan and cook the meatballs for 15 minutes, or until fully cooked.
4. Add the spiral-sliced zucchini and lemon juice to the pan with the cooked meatballs. Cover and cook for another 5 minutes.
5. Divide the noodles and meatballs among 6 dinner plates and dig in.
STORE IT: Keep in an airtight container in the fridge for up to 3 days or in the freezer for up to 1 month.
REHEAT IT: Transfer a single serving to a microwave-safe dish, cover, and microwave for 2 minutes; or place in a frying pan, cover, and reheat over medium-low heat for 5 minutes.
/> THAW IT: Place in the fridge and allow to defrost completely, then follow the reheating instructions above.
make it AIP:
Omit the hot sauce. Ensure that the cheese you use is AIP or omit the cheese.
make it COCONUT-FREE:
If using dairy-free cheese, make sure it’s also coconut-free.
make it DAIRY-FREE:
Use dairy-free cheese.