Main Entree Option #1: Asian Beef Zucchini Noodle Soup

• 2 tablespoons of coconut oil 
• 1 small onion, halved and thinly sliced 
• 1 cup of fresh shiitake mushrooms stemmed and sliced 
• 2 cloves of garlic; mince or sliced 
• 1 -2 tablespoons of minced fresh ginger 
• 5 cups of organic gluten free beef bone broth 
• 2 tablespoons of coconut aminos 
• 2 teaspoons of fish sauce 
• 1 teaspoon of salt 
• 1 package of zucchini noodles 
• 12 ounces of boneless beef sirloin steak, thinly sliced across the grain 
• Fresh cilantro for topping 
• Fresh juice from 1 lime

1. Melt coconut oil over medium heat in a large stock pot. 
2. Add onion and sauté until soft. 
3. Add mushrooms and cook for about 3 minutes. 
4. Add the garlic and ginger and cook for another 30 seconds. 
5. Add the broth, coconut aminos, fish sauce, and salt. 
6. Bring to a boil; reduce the heat to medium low and simmer uncovered for 5 minutes. 
7. Add the zucchini noodles to the simmering soup and cook for about 2 minutes. Add sliced steak and cook for 1 minute. 
8. Add in fresh lime juice and cilantro.

• 2 cups of sliced Portobello mushrooms 
• 1 box of quinoa noodles prepared per package instructions
•  2 cans of unsweetened coconut milk (Cream only. To get cream only, set the cans in the fridge for 20 minutes so cream rises to the top and starts to harden)
• 2 heaping tablespoons of grass-fed ghee 
• 2 - 3 free range, antibiotic free chicken breast cubed
•  2-3 cups of baby spinach leaves 
• 1 small bag of organic frozen Normandy Vegetable Blend 
• 2-3 cloves of garlic sliced 
• Salt and pepper 
• 1 tablespoon of olive oil 
• 1 tablespoon of arrowroot starch

1. Coat chicken with arrowroot starch in a large mixing bowl.
2. Heat ghee and olive oil over medium high heat.
3. Sauté diced chicken and garlic in ghee until lightly golden brown and season with salt and pepper.
4. Add in cream only from the cans of coconut milk. stir and cook until coconut cream is melted and a creamy "alfredo" sauce forms.
5. Add in vegetables and cook for 3-4 minutes until tender crisp.
6. Add in mushrooms, stir, and cook for another 2-3 minutes.
7. Lower heat and add in spinach and cook until wilted.
8. Turn off heat and toss in prepared quinoa noodles.
9. Season to taste with salt and pepper.

• To make the perfect quinoa noodles; rinse with cold water after boiling to stop the noodles from continuing to cook and becoming mushy.

• To make this meal eve heartier; serve with grilled chicken or shrimp.

For recipes that call for the coconut milk cream only, you can store the remaining liquid in a mason jar in the fridge to use in future recipes in which you need to add more liquid.  

Omit the chicken for a vegan meal option.

• 1 1/2 lbs. of turkey ground meat
• 1 large zucchini cubed 
• 1 large yellow squash cubed 
• 1 cup of baby leaf spinach 
• 1 large onion diced 8-12 
• Roma tomatoes diced 
• 1 small can of organic tomato paste (no sugar added) 
• 1 cup of mushrooms sliced 
• 2-3 cloves of garlic sliced 
• 2 stalks of celery sliced 
• 2 carrots peeled and sliced 
• 8-12 cups of gluten free beef bone broth 
• 1/2 tablespoon of dried basil 
• 1/2 tablespoon of dried oregano 
• 1/2 tablespoon of dried thyme 
• 2 tablespoons of coconut oil 
• 2-3 tablespoons of red cooking wine 
• 2-3 tablespoons of agave (optional)

 INSTRUCTIONS FOR MEATBALLS:

1. Place turkey ground meat in a large mixing bowl season with salt, pepper, garlic powder, and basil.
2. With your hands mix the ground turkey with the seasonings and roll into 2-inch meatballs.
3. Place meatballs on a cookie sheet covered with parchment paper and place in the refrigerator while preparing the soup.

INSTRUCTIONS FOR SOUP:

1. In a large stock pot melt coconut oil on medium high heat.
2. Add onions, celery, and garlic and sauté until onions start to soften.
3. Stir in tomatoes, tomato paste, and red cooking wine.
4. Cook until tomatoes begin to breakdown and soften. Stir often to avoid sticking.
5. Add bone broth, squash, zucchini, mushrooms, and carrots. Bring to a boil.
6. Fold in spinach. Let cook for 1-2 minutes until wilted.
7. Drop in raw meatballs one at a time into pot. Add more broth if necessary. Bring to a boil.
8. Add thyme, basil, and oregano.
9. Season with salt and pepper to taste. Add agave to cut the bitterness if necessary or for a sweeter broth.
10. Reduce heat to low and simmer for a couple of hours; stir occasionally.

Healthy Hint:  For a great vegetable soup/vegan option omit the meatballs and substitute the bone broth for vegetable broth. For added protein add in quinoa spiral noodles.

• 2 lbs. of large wild caught gulf shrimp 
• 2 1/2 cups of broccoli florets 
• 4 tablespoons of coconut oil 
• 3-4 cloves of garlic 
• 1/4 cup of water 
• 1/2 cup of coconut aminos 
• 1/4 cup of honey 
• 2 teaspoons of arrowroot starch 
• Dash of red pepper flakes 
• Salt & pepper to taste 

1. In a bowl whisk together the water, honey, and coconut aminos. In a small bowl mix the arrowroot with 2 -3 tablespoons of cold water. Set both aside.
2. Heat 2 tablespoons of oil in a large pan over medium high heat. 
3. Add the broccoli and cook for 4-5 minutes or until tender. 
4. Remove broccoli from the pan; place it on a plate and cover to keep it warm. 
5. Wipe the pan clean with a paper towel and turn up the heat to high. 
6. Add the remaining oil to the pan. Season the shrimp with salt and pepper to taste and add them to the pan. 
7. Cook for 3-4 minutes, stirring occasionally, until pink and opaque. 
8. Add the garlic to the pan and cook for 30 seconds. 
9. Add the broccoli back to the pan. 
10. Pour the coconut aminos mixture over the shrimp and vegetables; stir to coat and cook for 45 seconds.
11. Add the arrowroot mixture and bring to a boil.  Cook for one more minute until the sauce has started to bubble thicken. 

Healthy Hint: 

You can substitute the shrimp for chicken. You would coat the chicken with arrowroot starch, salt, and pepper and sauté first. Set aside while making the rest of the recipe and then add back in at the end.

Or to make this a completely vegan dish use any variety of stir fry vegetables instead of shrimp or chicken.

• 2 teaspoons of salt 
• 1 teaspoon of black ground pepper 
• 1/4 cup arrowroot starch 
• 3lbs of boneless beef chuck roast, cut into 2-inch cubes 
• 2 tablespoons of extra virgin olive oil 
• 2 tablespoons of ghee 
• 8-12 pickled pepperoncini 
• 1 can of unsweetened coconut milk 
• 1 tablespoon of apple cider vinegar 
• 1/2 teaspoon of dried dill weed 
• 1/4 teaspoon of paprika

1. In a large bowl, combine salt, pepper, and arrowroot starch. Whisk with fork to combine. 
2. Pat the meat dry with paper towels and then add to the bowl. Coat with seasoned starch. 
3. Heat oil in a large cast iron skillet over high heat. 
4. Place beef in skillet and brown; flipping to brown evenly. As it browns transfer to the bowl of a slow cooker. 
5. Add the ghee and pepperoncini. 
6. Cover with lid and set to low. 
7. In a small bowl, combine the coconut milk cream, apple cider vinegar, dill and paprika. Whisk with a fork. Remove the lid and drizzle the above coconut cream mixture over the roast. 
8. Replace the lid and cook for 6-7 hours until it shreds apart with a fork. Leave soaking in natural gravy. 
9. Season to taste if necessary.

INGREDIENTS:

• 5 medium parsnips peeled and chopped into 1-inch chunks
• 1 medium head of cauliflower broken into large pieces 
• 2 tablespoons of extra-virgin olive oil 
• Pinch of salt 
• 1 heaping teaspoon of dill weed 
• Freshly ground black pepper 
• 1 tablespoon of grass-fed ghee 
• 1-2 cloves of garlic sliced or minced 
• Cream only of coconut milk from 1 can of unsweetened coconut milk

INSTRUCTIONS: 

1. Bring a large pot of salted water to a boil and boil the parsnips and cauliflower for 10-12 minutes or until fork tender. Be sure to check often, you don't want to overboil them as they will become mushy.
2. With a slotted spoon scoop parsnips and cauliflower into a food processor. Process until smooth. 
3. In a large skillet heat 1 tablespoon of olive oil and 1 tablespoon of ghee until melted. 
4. Add garlic and sauté until garlic starts to lightly brown. 
5. Turn off heat and add in cauliflower and parsnips, along with the cream of coconut milk. 
6. Season to taste with salt, pepper, and dill weed.

• 3 tablespoons of coconut oil 
• 1/2 of medium red onion sliced 
• 1 red bell pepper deseeded and sliced 
• 1 orange bell pepper deseeded and sliced 
• 1 red bell pepper deseeded and sliced 
• 2-3 cloves of garlic 
• Dash of red pepper flakes or sliced jalapeño 
• 1 1/2 tsp. kosher salt, divided, or more to taste
• 1 small jar of Thai Kitchen red curry paste
• 1 tablespoon of coconut palm sugar 
• 1 tomato deseeded and diced 
• 1 can Coconut Milk with Curry (no guar gum) 
• 1 Can of Unsweetened Coconut Milk 
• Dash of chili powder 
• 1-2 tablespoons of fish oil (to taste)
• 4-6 large Thai basil leaves 
• 1 Tbsp. fresh lime juice
• 2-3 large wild Alaskan Salmon Filets (fresh or frozen)

1. Place salmon filets on a cookie sheet.  Squeeze or drizzle with fresh lime juice, salt and pepper to taste and bake on at 325 for 25-30 minutes (longer if frozen).
2. In a large, deep skillet heat 1 1/2 tablespoons of coconut oil.
3. Sauté the onions, tomatoes, and bell peppers until tender crisp.
4. Push vegetables to one side of skillet and melt the rest of the coconut oil. Sauté the Thai red curry paste, palm sugar, and chili powder until fragrant and a bubbly paste forms (will only take about 30 seconds).
5. Mix vegetables with paste until covered thoroughly. Add in can of coconut milk with curry. Sauté until curry mixture is melted and creamy. 
6. Add in can of unsweetened coconut milk. Bring to a boil.
7. Turn heat down to a simmer and season to taste with remaining ingredients. 
8. Add in basil leaves. 
9. Break into slices the baked salmon fillets and add to sauce. 
10. Stir and let simmer for 5 or so more minutes until salmon is hot.

Serve over wild basmati rice or Asian Rice Noodles. 

Healthy Hint: You can substitute the salmon for shrimp or chicken. Or omit the salmon and add vegetables of your choice for a vegan option.