Entree

 

Flank Steak House Salad with sauteed onions

Ingredients:

1-2lb Grass Fed Flank Steak

Marinade Ingredients

• 1/3 C olive oil
• 2 cloves garlic, minced
• 2 T balsamic vinegar
• 1/3 cup liquid amino or coconut amino (no soy product)
• 1T honey or Lakanto Monkfruit
• 1 tsp freshly ground black pepper

Marinade in a glass bowl for 2-24 hours in the refrigerator.

Allow the meat to warm up for up to 1 hour before

Directions.

 

• Preheat oven to 425°F.

• Place Flank Steak in an aluminum covered pan brushed with a small amount of ghee.

• Roast in the oven for 6 to 8 minutes.

• Reduce heat to 350°F and continue to roast for 8 to 10 minutes or until internal temperature reaches 115°F for medium rare.

• Slice thinly against the grain.

 

Suggestion – while the steak is in the oven, slice ½-1 onion and saute on low to medium heat in ghee.  This is a wonderful addition!  

 

Salad – this should cover your plate.

Ingredients

• Romaine
• Baby Kale
• Arugula
• Baby Spinach
• Sliced mushrooms
• Chopped peeled Zucchini

• Green onions
• Avocado
• Riced cauliflower
• Chopped or sliced carrots
• Whatever vegetables you enjoy –
• Special note: if you use nightshades e.g. tomatoes, peppers, eggplant, cucumber, zucchini it is wise to peel and deseed so as to reduce Lectin content.  

 

Dressing:  

Olive and avocado oil to taste – it is ok to be liberal

Balsamic or red vinegar

Sea salt

Ground pepper

 

Toss.  

Place 2-4 strips of steak and sauteed onions on top of the salad.  

 

Enjoy!  

 

Roasted Salmon

I make about 1-2 pounds of salmon like this at least once a week.  I slightly undercook ¾ of it so I can reheat in a pan throughout the week.  I also use some to create a salmon salad (like tuna salad) to have as a quick snack with an avocado or over greens.  It is delightful.  

Ingredients

1-2lb wild caught salmon

1-2 T of each Coconut oil and ghee

salt

pepper

Seasonings of your choice

Option – the sauce I use for cod is also delicious here, especially with a touch of dijon mustard.  Just make sure your condiments don’t contain additives, sugar, gluten, etc.  

 

DIRECTIONS:

FISH: Preheat oven to 425°F.

1. Rub salmon all over with 1 teaspoon ghee and coconut.  Season with salt and pepper. I also like fish seasonings or a variety of others dill, celery salt, tarragon.  Be creative based on your own tastes.   Roast, skin side down, on a foil-lined baking sheet in upper third of oven until fish is just cooked through, about 12 minutes. If you are making leftovers too, take that part out at 10 minutes so it can be fully cooked in a pan when you are ready to use it.

Butter Lemon Sauce

1 Tb ghee

1/2 C chicken bone broth

1 stick of grass-fed butter (room temperature)

1/4 c of lemon juice

1 clove minced garlic

1 T minced shallot

1/2 Tsp Himalayan salt or sea salt

1/2 Tsp black pepper

1 dash of coconut amino

gluten free hot sauce to taste

DIRECTIONS:

SAUCE:

Heat a large skillet over high heat. Add ghee. Saute garlic and shallots. Cook until translucent. Add Lemon and broth and cook down a bit. Stir in the salt, pepper, hot sauce and simmer until the mixture is somewhat syrupy, 3- 6 minutes.

Over low heat, whisk in the butter a few pats at a time. Continue whisking until all of the butter is incorporated into the sauce. Serve immediately or keep warm until ready to use.

 

Lemony Chicken Thighs

A perfect meal that is suitable for a date night, entertaining or even weeknight dinner.  The chicken is a delicious source of clean protein.  Served with mashed cauliflower and salad, it is a great way to eat a pound of vegetables and savor a practical and beautiful meal.

Ingredients

1-2lbs of organic, hormone free, preferably pasture raised, chicken thighs (I like skinless and boneless but that is just one choice)

Coconut Oil

Sea Salt

Garlic Powder

Pepper

2 Lemon

 

Directions:

Liberally salt and pepper the chicken.

Sprinkle garlic powder on the chicken.

Heat skillet to medium temperature.

Add 1-2TB of coconut oil

Add chicken.

While chicken is cooking, microplane or grate 1/2 of the lemon’s zest onto the chicken.  It may seem like a lot.  That is ok. It will be yummy.  Now use ½ of the juice of the other lemon.  

Cook for approximately 7-9 minutes on low-med heat.  

Turn chicken.  

Now microplane or grate the other 1/2 of the lemon’s zest onto this side of the chicken.  

Squeeze the rest of the 2nd lemon’s juice onto this side of the chicken.  

Cook low-med heat for 7-10 minutes or until the internal temperature reaches 180°F.  

Enjoy this practical and beautiful meal!

Dancing and singing in the kitchen while cooking is also highly recommended.

 

This dish is elegant enough for company and simple enough for a weeknight. Served with a tossed salad or asparagus and mashed cauliflower you have a perfectly practical and beautiful meal. I first made this dish in June 2017, and it has become a staple in my life.
If you have leftover cod use it on top of avocado or bed of lettuce for lunch the next day.

Ingredients
1lb wild caught cod or other flaky white fish
1-2 T of each Coconut oil and ghee

Optional: Parsley cause it looks pretty.

Fish Spice Blend – Keep this on hand for any fish or salad seasoning. If you enjoy a little more kick, increase the amount of cayenne pepper.
1⁄2 tablespoon paprika
1⁄2 tablespoon salt
1⁄2 tablespoon garlic powder
1⁄4 tablespoon black pepper
1⁄4 tablespoon onion powder
1⁄4 tablespoon cayenne pepper
1⁄4 tablespoon dried oregano
1⁄4 tablespoon dried thyme

Butter Lemon Sauce
1 Tb ghee
1/2 C chicken bone broth
1 stick of grass-fed butter (room temperature)
1/4 c of lemon juice
1 clove minced garlic
1 T minced shallot
1/2 Tsp Himalayan salt or sea salt
1/2 Tsp black pepper
1 dash of coconut amino

gluten free hot sauce to taste

DIRECTIONS:
FISH: Mix fish spice blend ingredients together and place in glass storable container. Liberally season the fish, pressing the season into the flesh on both sides.

In a large saute pan, heat the coconut oil and ghee. Add the fish to the saute pan, pan-frying for about 4 minutes on each side.

Sauce:
Heat a large skillet over high heat. Add ghee. Saute garlic and shallots. Cook until translucent. Add Lemon and broth and cook down a bit. Stir in the salt, pepper, hot sauce and simmer until the mixture is somewhat syrupy, 3- 6 minutes.
Over low heat, whisk in the butter a few pats at a time. Continue whisking until all of the butter is incorporated into the sauce. Serve immediately or keep warm until ready to use.

 

Hope you get to enjoy and savor this awesome meal.