4 boneless, skinless chicken breast cutlets (about 12 ounce)
½ teaspoon salt
¼ teaspoon freshly ground black pepper
4 cloves garlic, thinly sliced
2 tablespoons capers, rinsed under cold running water
1 tablespoon coconut flour
1 cup low-sodium chicken broth
4 ounces artichokes, chopped
1 lemon, zest and juiced (about ¼ cup)
4 tablespoons unsalted butter, grass-fed
3 tablespoons chopped parsley
Sprinkle the chicken with salt and pepper. Warm a large pan over medium-high heat and add the coconut oil. Add the chicken and cook 2-3 minutes on each side, turning once or twice, until the chicken browns. Add the garlic cloves and cook 1 minute more until the garlic becomes fragrant.
Add the capers, coconut flour and stir. Add the chicken broth, artichokes, lemon zest and juice, and bring to a simmer about 1 minute. Turn the heat to low and stir in the butter and sprinkle with the parsley. Serve immediately.
Prep time 5 mins
Cook Time 10 mins
1 pound grass-fed ground beef
½ teaspoon sea salt
¼-½ teaspoon chipotle chili pepper (or cayenne), to taste
Preheat grill to medium. In a bowl, combine beef, salt and chili powder. Mix gently and form four loosely packed patties - do not over handle beef or pack too tightly or burgers will be dry.
Grill patties for 7-9 minutes for medium burgers, or to desired doneness, turning once halfway through cooking time. Or cook in the oven for approx 15 minutes on 180C.
Click here for a video for this recipe
Prep Time: 60 minutes
Cook Time: 15 minutes
3 tablespoons coconut oil, divided
3 tablespoons lemon juice, divided
½ teaspoon ground cumin
¼ teaspoon salt
4 large boneless, skinless chicken breasts
1 medium sweet onion
¼ teaspoon garlic powder
½ cup water
⅓ cup almond butter
In a glass storage container, combine 2 tablespoons each of oil, lemon juice, cumin, and salt. Add the chicken and marinate 10-60 minutes.
Preheat oven grill. Place chicken breasts under the grill for about 6-7 minutes per side or until cooked through but still juicy.
While the chicken is cooking, heat the remaining tablespoon of olive oil in a pan over medium heat. Add the onion and sauté for about 6 minutes or until translucent. Add the water, the garlic powder, and remaining tablespoon of the lemon juice. Bring the mixture to a boil and remove from heat. Whisk in the almond butter until melted and incorporated.
Pour the sauce over the chicken and serve warm
Prep Time 30 mins
Cooking Temperature LOW
Cooking Time 6-8 hours
500g mince turkey (get one with a higher fat content so the meatballs are moister)
100g drained, canned green lentils
1 egg yolk
1 tablespoon olive oil
1 onion sliced
2 garlic gloves finely chopped
1 teaspoon tumeric
1 teaspoom ground coriander
1/2 teaspoon ground cumin
1/2 teaspoon ground cinnamon
2.5cm fresh ginger root, peeled and chopped
400g chopped tomatoes, canned
150ml chicken stock, salt and pepper
Preheat the slow cooker, mix together turkey, lentils, salt and pepper, and yolk. Divide into meatballs. Cook in the oil until brown but not cooked through. Add to slow cooker.
Fry onion, spices, garlic and ginger and fry for 1-2 minutes. Stir in tomatoes and stock, salt and pepper, stir until boiling. Pour over meatballs and cook on low for 6-8 meatballs
Prep time - 15 minutes and overnight marinating
Cooking 8-10 hours plus 15 mins grilling
1 onion quartered
5cm fresh root ginger root, peeled and sliced
2 tablespoons white wine vinegar
4 star anise
1 cinnamon stick, halved
1.25kg pork ribs
1 litre boiling water
2 breakfast tea bags
Glaze - 2table spoons runny honey and 4 tablespoons soy sauce
Put the onion, vinegar, ginger, star anise and cinnamon in a glass bowl and cover with cling film. Chill in fridge overnight
Pour boiling water over teabags and brew for 2-3 mins, squeeze out bags and discard. Rinse ribs and place in slow cooker with the mix and hot tea
Cover and cook on high for 30 mins, and then low for 7.5-9.5 hours until meat is almost falling off the bone
Lift ribs onto foil lined grill pan. Put 6 table spoons of the stock into a bowl and mix in the honey and soy sauce
Spoon over the ribs and then grill for 10-15 minutes turning continuously applying glaze when necessary until nicely brown!
Prep Time 5 minutes - perfect
Cooking Temp High
Cooking time 7-8 hours
1kg lamb shoulder on the bone
3 sprigs of rosemary
1 red onion cut into wedges
2 tablespoons redcurrant jelly
250ml red wine
250ml lamb stock
Put the lamb in the slow cooker with the rosemary on top and the onions around the side. Mix the jelly, stock, wine, salt and pepper. Bring to boil so the jelly melts and the pour over the lamb. Cook for 7-8 hours of until the meat is falling off the bone. Put the lamb on a serving plate with the onion, discard the rosemary and pour the remaining mixture into a gravy train to use.
Serve with steamed green vegetables and your choice of carbs, I recommend butternut squash mash!
Prep Time 0
Cook Time 15 mins
1 Wild Salmon
1 Free range organic egg
2 large handfuls of spinach
Poach the salmon for approximately 10 minutes until the slin turns light pink. Crack the egg into the saucepan with the salmon, and place the spinach in a steamer and place on top of the pan. Allow the egg to cook for about 3-5 minutes depending on how runny you want the egg and then serve!
Prep time 15 minutes
Cooking temp Low
Cooking time 8-10 hours
1 tablespoon coconut oil
500g mince beef
3 garlic cloves finely chopped
1 teaspoon ground cinnamon
1 teaspoon ground cumin
1 teaspoon paprika
½ teaspoon dried red chillies
1 bay leaf
400g chopped tin tomatoes
1 can red kidney beans
2 tablespoons dark muscovado sugar
300ml beef stock
25g dark chocolate
Soured cream to serve
Heat the oil and add the mince and onions till mince is evenly brown
Stir in the garlic, spices and bay leaf and cook for one minute.
Mix in the tomatoes, beans, sugar, stock, chocolate, salt and pepper and bring to the boil, stirring
Add to the slow cooker and serve after 8-10 hours on a bed of rice, topped with soured cream and a sprinkle of paprika!