Balsamic Meatballs

Balsamic Meatballs

1 lb ground beef
3 T bone broth or water
1 small onion, diced
3-4 cloves garlic, minced
1 cup balsamic vinegar
1 T honey
1 T coconut oil
salt and pepper to taste

Preheat oven to 375F. In a pan on medium heat, add the balsamic vinegar and bring to a slow boil. Stir often until the balsamic vinegar reduces by half (~15 min). Mix in the honey and oil and turn off the burner. Set aside.

Mix together garlic, onion, ground beef, and broth to combine well and then form the meat mixture into balls. Place balls onto a parchament lined baking sheet and bake for 15-18 minutes. Pour the balsamic reduction over the meatballs after about 10 minutes of cooking. Enjoy!

Root Vegetable Soup

Root Vegetable Soup

1.5 lb meat, chicken, beef, lamb, duck, or turkey, cut into bite-sized pieces
3 carrots, chopped
3 parsnips, peeled and chopped
2 medium turnips, chopped
2 medium onion, chopped
3 zucchini, chopped
3 quarts chicken or beef stock
parsley or cilantro, chopped
Salt and pepper, to taste

In a large stock pot over medium heat, saute meat for 3 minutes until browned. Add onions, carrots, parsnips, turnips, and zucchini. Cook on medium high until onion is translucent. Add bone broth and bring to a boil. Reduce the heat and let simmer for 10 minutes. Add salt and pepper to taste and garnish with chopped fresh herbs. Enjoy!

Breakfast Wrap

Breakfast Wrap

2 eggs, scrambled
2 sausage links, chopped
1 gluten free tortilla
1 Tbsp hummus
1 c microgreens or kale, chopped, frozen*
2 T mushrooms, sliced
1 tsp Butter/Coconut Oil

Melt butter in saucepan over medium heat. Add sausage, greens, and mushrooms then let cook 6-7 minutes until greens are tender. Pour eggs atop kale and cook eggs until ready. Spread hummus evenly onto tortilla, add cooked eggs, and wrap.

*When convenient, wash and chop a bunch of raw kale into bite sized pieces and place into a freezer safe cotainer for easy use during the week. It cuts down on prep time as well as makes a great easy nutritional boost to your morning eggs. This method also works well with peppers, mushrooms, and spinach!

Breakfast Patties

Breakfast Patties

1 pound ground organic chicken or turkey
1.5 cups freezer stash veggies **
1/2 cup extra virgin olive oil, approximately
2 cloves garlic, minced
1 teaspoon ground seaweed such as kelp or dulse
1 teaspoon salt
Coconut oil, ghee, or schmaltz for cooking

Mix meat, veggies, olive oil, garlic, seaweed, and salt in a large bowl or food processor. Adjust olive oil to moist consistency. Divide mixture into 6 patties and form into patty shape by rolling into a ball and flattening slightly. Using a covered pan, cook in preferred oil/fat for about 7 minutes on each side, longer if previously frozen.

To Freeze: Freeze flat between layers of parchment paper for 2-4 hours and then move patties to a freezer bag, keeping a layer of parchment paper in between each patty.

**Keep a stash of freezer veggies ready to go! Buy fresh organic veggies, dice them small, and add to a bag in the freezer. Choose vegetables that work well for a variety of uses. such as: onions, peppers, shiitake mushrooms, carrots, celery, kale, spinach, baby bok choy, leeks, dandelion greens, cabbage, and fresh herbs such as parsley, cilantro or dill.

Beef Bone Broth

Beef Bone Broth

Several large beef bones, with or without meat attached (marrow bones are great!)
1 Tbs. apple cider vinegar or lemon juice

Directions:

Combine all ingredients in a crockpot and fill with water. Let cook on a low setting for 48-72 hours. Strain the bones, using a cheesecloth for a finer broth.

Enjoy warm or let cool to use in other meals. Keeps in the fridge for several days or freeze in quart sized containers indefinitely.

Fennel Soup

Fennel Soup

4 large leeks, thinly sliced
6 stalks celery, chopped
4 carrots, sliced
4 medium shallots, sliced
2 large zucchini / summer squash
1 large fennel bulb, thinly sliced
2 tsp salt
3 quarts beef bone broth, veggie stock, or dashi
4.5 pounds lamb shanks, shoulder-blade chops with bones, or 3 pounds of fresh fish filet

Add all ingredients into a large crockpot. Cover and cook on high for 4 hours, or until meat thermometer reads 150˙or meat is tender.

Scotch Eggs

Start your day off with these fat & protein bombs!