by Leanne Vogel
SERVES 4
PREP TIME: 10 minutes
COOK TIME: 45 minutes or 4 to 6 hours, depending on method
Generally, I just cook pork shoulder in vegetable broth and eat it plain. Yeah, I’m boring. But, with a little spice and a simple salad to accompany it, you can transform pork from drab to flavorful so easily! You can cook the pork in either a pressure cooker or a slow cooker.
SHREDDED PORK:
2 pounds (910 g) bone-in pork shoulder
1 cup (240 ml) vegetable broth
¼ cup (60 ml) lime juice
2 teaspoons ground cumin
2 teaspoons dried oregano leaves
4 cloves garlic, minced
2 teaspoons finely ground sea salt
2 bay leaves
¼ teaspoon ground black pepper
¼ teaspoon red pepper flakes
AVOCADO SALAD:
¼ cup (60 ml) avocado oil or olive oil
2 tablespoons lime juice
1½ teaspoons chili powder
¼ teaspoon finely ground sea salt
2 bunches (400 g) radishes, thinly sliced
2 medium Hass avocados, peeled and pitted (about 8 oz/220 g of flesh)
4 green onions, sliced
½ cup (112 g) hulled pumpkin seeds
1. Place all the ingredients for the shredded pork in a pressure cooker or slow cooker. If using a pressure cooker, seal the lid and cook on high pressure for 45 minutes. When complete, allow the pressure to release naturally before removing the lid. If using a slow cooker, cook on high for 4 hours or low for 6 hours.
2. When the meat is done, drain it almost completely, leaving ¼ cup (60 ml) of cooking liquid in the cooker. Shred the meat with two forks.
3. Prepare the salad: Place the oil, lime juice, chili powder, and salt in a medium-sized salad bowl. Whisk to combine, then add the remaining ingredients and toss to coat.
4. Divide the salad evenly among 4 plates or bowls, then top with the shredded pork.
STORE IT: Keep the shredded pork and salad in separate airtight containers in the fridge for up to 3 days. Do not add the avocado to the salad until you’re ready to serve it. The pork can be frozen for up to 1 month.
REHEAT IT: Place a serving of the shredded pork in a microwave-safe dish, cover, and reheat for 2 minutes; or place in a frying pan with a splash of oil, cover, and reheat over medium heat for 7 minutes.
THAW IT: Place the shredded pork in the fridge to thaw completely, then follow the reheating instructions above.
Per serving, made with avocado oil:
calories: 938 | calories from fat: 633 | total fat: 70.3 g | saturated fat: 19 g | cholesterol: 222 mg
sodium: 1502 mg | carbs: 14 g | dietary fiber: 6.8 g | net carbs: 7.2 g | sugars: 2.9 g | protein: 64 g
FAT:
66%
CARBS:
5%
PROTEIN:
29%
8.
SAVORY
SNACKS
CRUNCHY JICAMA FRIES / 260
SAUTÉED ASPARAGUS WITH LEMON-TAHINI SAUCE / 262
LIVER BITES / 264
WEDGE DIPPERS / 266
MAC FATTIES / 268
CAULIFLOWER PATTIES / 270
TAPENADE / 272
HUMMUS CELERY BOATS / 274
FRIED CABBAGE WEDGES / 276
SALAMI CHIPS WITH BUFFALO CHICKEN DIP / 278
DAIRY-FREE (BUT JUST AS GOOD) QUESO / 280
TOASTED ROSEMARY NUTS / 282
CHIMICHURRI / 284
BREADED MUSHROOM NUGGETS / 286
CUCUMBER SALMON COINS / 288
RADISH CHIPS & PESTO / 290
BLT DIP / 292
TUNA CUCUMBER BOATS / 294
ZUCCHINI CAKES WITH LEMON AIOLI / 296
KETO DIET SNACK PLATE / 298
BACON-WRAPPED AVOCADO FRIES / 300
CRUNCHY JICAMA FRIES
COCONUT-FREE • DAIRY-FREE • NUT-FREE • VEGETARIAN
OPTION: AIP • EGG-FREE • NIGHTSHADE-FREE • VEGAN
SERVES 4
PREP TIME: 5 minutes
COOK TIME: 40 minutes
I was introduced to jicama during a special trip to Las Vegas, where Kevin proposed to me! After my nerves had calmed down a touch, we went out for a laid-back vegan dinner; I was vegan at the time, and I ordered jicama fries, a smoothie, and tempeh. Those fries were delicious! Ever since, when I make a batch of these fries, I’m reminded of those precious hours following our engagement and how wonderful it felt to be marrying my best friend.
I know, these are a bit heavier on the carbs and lighter on the fat than you may be used to, but when you look at the net carbohydrates and consider how great a replacement they are for potato fries, they’re worth it! Serve with mayonnaise or sugar-free ketchup if you’re into that sort of thing. My favorite sugar-free ketchup is from Primal Kitchen, a company that understands how important food quality is.
If you don’t want to use mayonnaise or ketchup for serving, Creamy Italian Dressing (here), Green Speckled Dressing (here), and Honey Mustard Dressing & Marinade (here) are other great options.
1 medium jicama (about 1 lb/455 g), peeled and cut into fry-like pieces
2 tablespoons avocado oil
½ teaspoon paprika
Pinch of finely ground sea salt
1 teaspoon finely chopped fresh parsley
½ cup (105 g) mayonnaise or sugar-free ketchup, for serving (optional)
1. Preheat the oven to 400°F (205°C). Line a rimmed baking sheet with parchment paper or a silicone baking mat.
2. Place the jicama pieces on the baking sheet and toss with the oil and paprika. Bake for 40 minutes, flipping the fries over halfway through baking.
3. Remove from the oven, sprinkle the fries with the salt and parsley, and enjoy immediately. Serve with the mayonnaise on the side for dipping, if desired.
make it AIP:
Omit the paprika and serve with your favorite dressing instead of mayonnaise.
make it NIGHTSHADE-FREE:
Omit the paprika.
make it EGG-FREE/VEGAN:
Serve with ketchup or use egg-free mayonnaise (see recipe on here).
MAKE IT AT HOME
Replace store-bought mayonnaise with my homemade version.
Mayonnaise
Per serving, fries only:
calories: 96 | calories from fat: 33 | total fat: 3.7 g | saturated fat: 0.4 g | cholesterol: 0 mg
sodium: 65 mg | carbs: 14.7 g | dietary fiber: 8.2 g | net carbs: 6.5 g | sugars: 3 g | protein: 1.2 g
FAT:
34%
CARBS:
61%
PROTEIN:
5%
Per serving, with homemade mayonnaise:
calories: 276 | calories from fat: 213 | total fat: 23.7g | saturated fat: 3.4g | cholesterol: 10mg
sodium: 245mg | carbs: 14.7g | dietary fiber: 8.2g | net carbs: 6.5g | sugars: 3g | protein: 1.2g
FAT:
77%
CARBS:
21%
PROTEIN:
2%
SAUTÉED ASPARAGUS WITH LEMON-TAHINI SAUCE
COCONUT-FREE • DAIRY-FREE • EGG-FREE • NIGHTSHADE-FREE • NUT-FREE • VEGAN • VEGETARIAN
SERVES 4
PREP TIME: 5 minutes
COOK TIME: 10 minutes
This recipe is awesome as a snack or as a side to your favorite protein dish. It is also great made with broccoli instead of asparagus. The sauce is so good; don’t be afraid to double or triple the recipe and use it as a dressing for the week!
16 asparagus spears, woody ends snapped off
2 tablespoons avocado oil
LEMON-TAHINI SAUCE:
2 tablespoons tahini
1 tablespoon avocado oil
2½ teaspoons lemon juice
1 small clove garlic, minced
1/16 teaspoon finely ground sea salt
Pinch of ground black pepper
1 to 1½ tablespoons water
1. Place the asparagus and oil in a large frying pan over medium heat. Cook, tossing the spears in the oil every once in a while, until the spears begin to brown slightly, about 10 minutes.
2. Meanwhile, make the sauce: Place the tahini, oil, lemon juice, garlic, salt, pepper, and 1 tablespoon of water in a medium-sized bowl. Whisk until incorporated. If the dressing is too thick, add the additional ½ tablespoon of water and whisk again.
3. Place the cooked asparagus on a serving plate and drizzle with the lemon tahini sauce.
STORE IT: Store in the fridge for up to 3 days. Leftovers are best enjoyed cold.
Per serving:
calories: 106 | calories from fat: 69 | total fat: 7.7 g | saturated fat: 1.1 g | cholesterol: 0 mg
sodium: 43 mg | carbs: 5.7 g | dietary fiber: 2.8 g | net carbs: 2.9 g | sugars: 2 g | protein: 3.5 g
FAT:
65%
CARBS:
22%
PROTEIN:
13%
LIVER BITES
COCONUT-FREE • DAIRY-FREE • EGG-FREE • NIGHTSHADE-FREE • NUT-FREE
OPTION: AIP
MAKES 24 bites (1 per serving)
PREP TIME: 10 minutes, plus 24 hours to soak livers
COOK TIME: 28 minutes
Another tasty way to enjoy liver! While you can enjoy these bites just as they are, serving them with some Ranch Dressing (here) or Green Speckled Dressing (here) makes for one tasty treat. Who knew we could ever say that about liver?
8 ounces (225 g) chicken livers
1 tablespoon apple cider vinegar
4 strips bacon (about 4½ oz/130 g)
1 pound (455 g) ground beef
1 cup (75 g) crushed pork rinds
12 cloves garlic, minced
1 tablespoon plus 1 teaspoon onion powder
1 teaspoon ground black pepper
1 teaspoon dried thyme leaves
½ teaspoon finely ground sea salt
1. Place the chicken livers in a medium-sized bowl and cover with water. Add the vinegar. Cover and place in the fridge for 24 to 48 hours. Rinse and drain the livers.
2. Preheat the oven to 375°F (190°C). Line a rimmed baking sheet with parchment paper or a silicone baking mat.
3. Place the livers and bacon in a high-powered blender and pulse until smooth. If using a regular blender or food processor, roughly chop the bacon beforehand.
4. Transfer the liver mixture to a medium-sized bowl and add the remaining ingredients. Mix with your hands until fully incorporated.
5. Pinch a tablespoon of the mixture, roll it into a ball between your hands, and place on the lined baking sheet. Repeat with the remaining liver mixture, making a total of 24 balls.
6. Bake the liver balls for 25 to 28 minutes, until the internal temperature reaches 165°F (74°C).
STORE: Keep in an airtight container in the fridge for up to 3 days or in the freezer for up to 1 month.
REHEAT IT: Enjoy cold, or place in a frying pan with a drop of oil, cover, and reheat on medium-low for 3 minutes.
THAW IT: Place in the fridge and allow to defrost completely before using the reheating instructions above.
make it AIP:
Omit the black pepper.
Per bite:
calories: 116 | calories from fat: 67 | total fat: 7.4 g | saturated fat: 2.7 g | cholesterol: 80 mg
sodium: 248 mg | carbs: 1.1 g | dietary fiber: 0.1 g | net carbs: 1 g | sugars: 0.2 g | protein: 11.4 g
FAT:
57%
CARBS:
4%
PROTEIN:
39%
WEDGE DIPPERS
DAIRY-FREE • NIGHTSHADE-FREE • NUT-FREE • VEGETARIAN
OPTION: AIP • COCONUT-FREE • EGG-FREE • VEGAN
SERVES 4
PREP TIME: 5 minutes
COOK TIME: —
I know, this is such a simple idea, but I promise you’ll love it and use it again and again. I love snacking on these crunchy wedges. Enjoy them on their own or as a side to your favorite protein dish. They are awesome with Teriyaki Sauce & Marinade (here) or Thai Dressing (here), too!
1 medium head iceberg lettuce (about 6 in/15 cm in diameter)
½ cup (120 ml) ranch dressing
1. Cut the head of lettuce in half, then lay the halves cut side down. Cut each half into 8 wedges, like a pie, for a total of 16 wedges.
2. Serve with the ranch dressing.
make it AIP:
Choose a compliant dressing.
make it COCONUT-FREE:
Use a store-bought ranch dressing that is coconut-free.
make it EGG-FREE/VEGAN:
Use an egg-free ranch dressing.
MAKE IT AT HOME
Replace store-bought ranch dressing with my homemade version.
Ranch Dressing
Per serving, with homemade ranch dressing:
calories: 132 | calories from fat: 107 | total fat: 12.3 g | saturated fat: 2.4 g | cholesterol: 0 mg
sodium: 111 mg | carbs: 4.6 g | dietary fiber: 0.9 g | net carbs: 3.7 g | sugars: 1.4 g | protein: 0.8 g
FAT:
84%
CARBS:
14%
PROTEIN:
2%
MAC FATTIES
DAIRY-FREE • EGG-FREE • VEGAN • VEGETARIAN
OPTIONS: LOW-FODMAP • NIGHTSHADE-FREE
MAKES 20 fat cups (1 per serving)
PREP TIME: 10 minutes, plus time to freeze
COOK TIME: —
When I started keto, I thought that fat bombs could only be sweet. I loaded up on ingredients like cacao powder, stevia, erythritol, and nuts in an attempt to increase my fat intake. Those sweet fat bombs were tasty, sure, but a lot of times they spiked my desire for more sweet things, and the cycle continued. It wasn’t until I swapped out the sweet (keto-friendly) treats with savory ones that I truly realized a life without a sweet tooth. If your experience has been similar, try this recipe! It can be made with any nut or seed you have. And there are four different flavors per batch, adding variety and keeping things interesting.
Thanks to Holly, one of our amazing Healthful Pursuit readers, Mac Fatties are perfectly named. Thanks for the title idea, Holly!
1¾ cups (280 g) roasted and salted macadamia nuts
⅓ cup (70 g) coconut oil
ROSEMARY LEMON FLAVOR:
1 teaspoon finely chopped fresh rosemary
¼ teaspoon lemon juice
SPICY CUMIN FLAVOR:
½ teaspoon ground cumin
¼ teaspoon cayenne pepper
TURMERIC FLAVOR:
½ teaspoon turmeric powder
¼ teaspoon ginger powder
GARLIC HERB FLAVOR:
1¼ teaspoons dried oregano leaves
½ teaspoon paprika
½ teaspoon garlic powder
1. Place the macadamia nuts and oil in a blender or food processor. Blend until smooth, or as close to smooth as you can get it with the equipment you’re using.
2. Divide the mixture among 4 small bowls, placing ¼ cup (87 g) in each bowl.
3. To the first bowl, add the rosemary and lemon juice and stir to combine.
4. To the second bowl, add the cumin and cayenne and stir to combine.
5. To the third bowl, add the turmeric and ginger and stir to combine.
6. To the fourth bowl, add the oregano, paprika, and garlic powder and stir to combine.
7. Set a 24-well silicone or metal mini muffin pan on the counter. If using a metal pan, line 20 of the wells with mini foil liners. (Do not use paper; it would soak up all the fat.) Spoon the mixtures into the wells, using about 1 tablespoon per well.
8. Place in the freezer for 1 hour, or until firm. Enjoy directly from the freezer.
STORE IT: Keep in an airtight container in the freezer for up to 1 month or in the fridge for up to 3 days. They’re great right out of the freezer and keep fine in the fridge, but they will soften significantly if left out at room temperature. Therefore, it’s best to enjoy th
em directly from the freezer or fridge.
make it LOW-FODMAP/NIGHTSHADE-FREE:
Prepare the Rosemary Lemon and Turmeric flavors only, doubling up on the ingredients. Add each flavor to half of the macadamia nut mixture instead of one-quarter.
Per fat cup:
calories: 139 | calories from fat: 127 | total fat: 14.1 g | saturated fat: 4.7 g | cholesterol: 0 mg
sodium: 37 mg | carbs: 1.9 g | dietary fiber: 1.2 g | net carbs: 0.7 g | sugars: 0.6 g | protein: 1.1 g