Easy Meat & Vegetable Fritatta

Here is a quick and easy meal to make when all you have in your fridge is eggs, some kind of meat and vegetables.  All I literally had left in my fridge was milk, eggs, sausage and broccoli so this was the perfect alternative to spending money and going out!  Make this for dinner or breakfast and use whatever combo of meat and vegetables that you like.  Also, it tastes just as good the next day, hot or cold so make extra if you want leftovers.  You may find that you start making fritattas often because they are so easy and delish.  Enjoy!


Easy Meat & Vegetable Fritatta
Adapted from: Nom Nom Paleo
Prep Time:  Approximately 5 minutes
Cook Time: Approximately 25 minutes
Serves: 2-4

Ingredients:

• 2 tbsp fat of choice (grass-fed butter, coconut oil, etc.)
• 1 lb meat of choice (I used italian sausage)
• 2 cups vegetable of choice, chopped (I used broccoli and onion)
• 8 large eggs
• 2 tbsp coconut milk or unsweetened almond milk
• sea salt and pepper to taste

Instructions:

1. Preheat oven to 350°F
2. Heat fat of choice in a medium sized, oven-safe skillet over medium heat.
3. Add the meat and cook until browned.
4. Add your vegetable/s and mix until cooked through.
5. Mix the eggs, milk, salt and pepper in a bowl then pour into skillet and cook for 3-5 minutes or until the bottom of the fritatta is set.
6. Put skillet in the oven for 10-15 minutes then turn the broiler on for 2 minutes.  Check to make sure it's cooked through (Mine took closer to 17 minutes).
7. Transfer fritatta to a serving plate or just serve right out of the skillet!

Asian Beef & Broccoli with Paleo Rice

Today I am sharing another one of my favorite Paleo carb substitutes, Paleo rice which is basically seasoned, ground cauliflower.  Might sound gross but you will be surprised at how tasty it is!  Believe it or not, you can also use cauliflower to make faux mashed potatoes and pizza crust (will share another time).  Serve rice with the Asian Beef & Broccoli recipe below or my Orange Chicken for a healthy Paleo alternative to Chinese take out!

Asian Beef & Broccoli
Adapted from: The Food Lovers Kitchen
Prep Time:  Approximately 5 minutes
Cook Time: Approximately 15 minutes
Serves: 4

Ingredients:

• sesame or coconut oil
• 5 cloves garlic, minced
• 2 tbsp fresh grated ginger or 1 1/2 tsp ground ginger
• 1 lb grass-fed ground beef (or other form of beef, sliced/cubed/etc.)
• 4 cups broccoli florets
• 1/4 cup green onion, sliced thin
• 1/4 cup coconut aminos, gluten-free soy sauce or other soy sauce substitute
• 1 tsp red pepper flakes
• sea salt and pepper to taste
• sesame seeds (for optional garnish)

Instructions:

1. Heat the oil in a wok or large skillet over high heat.
2. Saute the garlic and ginger in the oil for 2 minutes.
3. Add beef and cook until browned.
4. Add the broccoli and continue cook over high heat for a few minutes.
5. Add green onions, coconut aminos or soy sauce, red pepper flakes, sea salt and pepper and cook for 2-3 more minutes.
6. Garnish with sesame seeds if desired and serve over Paleo rice recipe below.

Paleo Rice

Adapted from: The Food Lovers Kitchen

Prep Time:  Approximately 5 minutes
Cook Time: Approximately 10 minutes
Serves: 4

Ingredients:

• 1 head cauliflower, rinsed and patted dry
• 2 tbsp coconut oil
• 2 cloves garlic, minced
• 1 cup onion, chopped
• 1 tsp sea salt 
• 1 tsp pepper

Instructions:

1. Pulse cauliflower in a food processor until it resembles rice (or use a grater).
2. Heat oil a large skillet over medium heat.
3. Saute the garlic and onion for 3-4 minutes or until onion is translucent.
4. Add cauliflower rice and saute for 4-5 more minutes.
5. Season with sea salt and pepper.

Sausage & Sweet Potato Shepard's Pie

My mother made shepard's pie at least once a week when I was growing up so this is a huge comfort food for me!  Sorry mom, but I have to say though that I like this version better. :)  I have also made this with butternut squash instead of sweet potatoes and its just as yummy!  Also, feel free to use ground beef if you don't eat pork.  Enjoy!

Sausage & Sweet Potato Shepard's Pie
Prep Time:  Approximately 5 minutes
Cook Time: Approximately 30 minutes
Serves: 4

Ingredients:

• 2 large sweet potatoes, cubed (or 1 large butternut squash, cubed)
• olive oil
• sea salt
• 1 lb sweet italian sausage, casing removed (or grass-fed beef)
• 2-3 carrots, diced
• 1 onion, diced
• 8 oz mushrooms
• 3 garlic cloves, minced
• 1 cup diced tomatoes
• 1/2 cup organic chicken/beef stock
• 2 tsp italian seasoning
• green onions, diced (for optional garnish)

Instructions:

1. Preheat your oven to 375°F.
2. Put cubed sweet potatoes or butternut squash in a roasting pan, drizzle with olive oil and sea salt then toss and roast for 25 minutes or until tender, toss halfway through.
3. While sweet potatoes are roasting, cook sausage in a large skillet just until pink and break it up.
4. Add carrots and cook for 1 minute.
5. Add mushrooms and onions and cook for  5 minutes.
6. Add garlic and cook for 1 minute.
7. Add tomatoes, chicken stock and seasoning and bring to a boil.
8. Reduce heat to a simmer, season with salt to taste and let thicken while you finish the sweet potatoes.
9. Remove sweet potatoes from oven and either mash with a potato masher or in a food processor (what I did). Increase oven temp to 400°.
10. Once sausage mixture has thickened (you may need to drain some of the liquid), pour in the bottom of a casserole dish and put mashed sweet potatoes on top.  Bake for 10-15 minutes or until the top has browned slightly.
11. Garnish with green onions if desired.

Chicken Carbonara with Artichokes & Mushrooms

This picture does not do this dish any justice!  I don't know about you but I'm a huge artichoke fan and can eat them straight out of a jar so this meal made me very happy. :)

TIME SAVING TIP: Roast your spaghetti squash ahead of time or while preparing the carbonara.

Chicken Carbonara with Artichokes & Mushrooms
Prep Time:  Approximately 5 minutes
Cook Time: Approximately 35-45 for spaghetti squash, 20 for carbonara
Serves: 4-6

Ingredients:

• 1 spaghetti squash, roasted (see instructions below)
• 1 lb bacon, cut into small squares
• 1/2 lb organic chicken thighs or breasts, cubed
• 1 jar or about 2 cups artichoke hearts, halved or quartered
• 8 oz mushrooms, sliced
• 1/2 onion, diced
• 3 cloves of garlic, minced
• sea salt and pepper to taste

Instructions for Roasting Spaghetti Squash:

1. Preheat your oven to 375°F.
2. Wash the squash and cut in half length-wise (This can be difficult if you don't have a sharp knife so be careful!).
3. Scoop out the seeds (ice cream scoop works great!) and drizzle each half with a tsp of olive oil then brush out evenly.  Sprinkle with some salt and pepper.
4. Place the two halves face side down on a baking sheet and roast for 35-45 minutes or until tender.
5. Carefully turn over the halves and let cool for at least 5 minutes then take a fork and scrape out the noodles.

Instructions for Carbonara:

1. Cook the bacon and mushrooms in a large skillet over medium high heat until done.  Use a slotted spoon to move cooked bacon and mushrooms to a plate for later use.
2. Cook the garlic and onions in the same skillet until onions are translucent.
3. Add the chicken and once chicken is almost cooked through, add the artichokes.
4. Add the bacon and mushrooms back to the skillet along with your spaghetti squash noodles.
5. Mix well then cover and cook on low for about 5 minutes or until chicken is cooked through.

Breakfast Stir Fry

I named this one "Breakfast Stir Fry" only because it contains scrambled eggs but you could eat this for any meal of the day.  We actually ate it for lunch and it kept us full until dinner which is rare for us!  Feel free to use whatever ground meat and vegetables you have on hand and make it your own creation. :)


Breakfast Stir Fry
Prep Time:  Approximately 5 minutes
Cook Time: Approximately 12 minutes
Serves: 2

Ingredients:

• 1/2 lb sweet or hot italian sausage, casing removed
• 1/4 cup red pepper, diced
• 1/4 cup yellow pepper, diced
• 1/4 cup onion, diced
• 1/4 carrots, diced
• 1/4 cup broccoli florets, chopped (I left mine kind of big)
• 2 eggs
• 1/2 tsp garlic powder

Instructions:

1. In a large skillet, break up the sausage and brown with garlic powder.
2. Add the peppers and onion and cook for 3 minutes.
3. Add the carrots and broccoli and cook for another 2 minutes.
4. Move the mixture to one side of the pan and add the eggs to the empty side.
5. Scramble the eggs then mix it all together.

Chocolate Mug Cake

WARNING: This recipe is addicting and its so easy to make that you may be tempted to make one every night so use self control!  Although it's Paleo, it does contain sugar and should be eaten in moderation.  We like to eat these on our weekly movie night to get our chocolate fix for the week.  Enjoy!


Chocolate Mug Cake
Prep Time: 1 minute
Cook Time: 2 minutes
Serves: 1

Ingredients:

• 1 egg
• 3 tbsp almond flour/meal
• 2 tbsp cocoa powder
• 1 tbsp almond butter or nut butter of choice
• 1 tbsp honey or 100% maple syrup
• 1 tbsp Enjoy Life gluten-free chocolate chips or dark chocolate chips
• 1 tsp vanilla
• dash of sea salt
• dash of cinnamon

Instructions:

1. Add egg to mug and whisk.
2.    Add the rest of the ingredients to the mug and mix well.
3.    Microwave for 2 minutes and dig in!

Italian Meatballs with Homemade Tomato Sauce

If you are in the mood for some Italian comfort food or cooking for company, this is your meal!  This is the first meatball recipe I have made with both ground beef and italian sausage and now I don't think I'll make them any other way.  The homemade tomato sauce is so worth the effort but if you don't have the time, I'm sure these would still taste great with your favorite italian sauce.  I served these with a side of broccoli but I bet they would taste awesome over some roasted spaghetti squash!

TIME SAVING TIP:  Prepare the meatballs the night before and put the sauce and meatballs in a crock pot the next day on low for 6-8 hours.


Italian Meatballs with Homemade Tomato Sauce
Adapted from Cindy's Table
Prep Time: Approximately 5 minutes
Cook Time: Approximately 50+ minutes
Serves: 4-6

Ingredients for Meatballs:

• 1 3/4 lb grass-fed beef
• 1 lb sweet or hot italian sausage, casing removed (or ground pork but it won't be as tasty)
• 1/2 cup almond flour
• 3 eggs, beaten
• 4 cloves of garlic minced
• 3 tsp italian seasoning
• 2 tsp sea salt
• 1 tsp ground black pepper
• 1 tsp crushed red pepper flakes (optional)
• 6 cups of your favorite organic tomato sauce or use homemade recipe below

Meatball Instructions:

1. Preheat oven to 350°F.
2.    Line a large baking sheet with aluminum foil (You may need 2 baking sheets).
3.    Add all ingredients to a large bowl and mix by hand.
4.    Form mixture into golf ball size balls and place on baking sheet.
5.    Place in the oven for 20 minutes and begin preparing your tomato sauce.

Ingredients for Homemade Tomato Sauce:

• 1 tbsp olive oil
• 1 yellow onion, diced
• 2 tsp minced garlic
• 1 can organic tomato sauce (15 oz)
• 1 28 oz can organic crushed tomatoes or 2 cans organic diced tomatoes (15 oz each)
• 1 can organic tomato paste and hot water
• 2 tsp italian seasoning
• 1 tsp sea salt
• 1/2 tsp ground black pepper
• 1/4 tsp crushed red pepper flakes (optional)

Homemade Tomato Sauce Instructions:

1. In a large pot, heat olive oil over medium heat.  Add onions and cook for 5-10 minutes or until translucent. Add the garlic and cook for another minute.
2.    Add the tomato sauce,  crushed or diced tomatoes, seasonings and bring to a boil.
3.    Add the tomato paste then fill the can with hot water and add.  Mix well then cover and reduce to a simmer.
4.    When meatballs are done, add them to the pot and simmer for at least 30 minutes.
5. .  Serve over roasted spaghetti squash if desired.

Buffalo Chicken Egg Muffins

Attention buffalo lovers, here is your new favorite breakfast!  This recipe is straight from Balanced Bites and is full of protein.  Make these the night before unless you don't mind waiting an hour for your breakfast to cook.  This is a great grab-and-go breakfast and they aren't too messy.  Enjoy!

Buffalo Chicken Egg Muffins
Adapted from Balanced Bites
Prep Time: Approximately 5 minutes
Cook Time: Approximately 25 + 30 minutes
Yields: 6 muffins

Ingredients for Chicken:

• 3/4 lb boneless, skinless chicken thighs or breast
• 1/2 tsp garlic powder
• sea salt and black pepper to taste
• 2 tbsp clean ingredient hot sauce (I like Redhot)
• 2 tbsp melted butter or coconut oil

Ingredients for Egg Mixture:

• 6 large eggs
• 2 tbsp green onion, sliced
• sea salt and black pepper to taste
• 1.5 tsp clean ingredient hot sauce
• 1.5 tsp melted butter or coconut oil

Instructions:

1. Preheat oven to 425°F.
2. Place the chicken on a baking pan and season with garlic powder, sea salt, and black pepper. Bake for 25 minutes or until cooked through.
3. Place the cooked chicken in a mixing bowl and shred it with two forks. Mix in the hot sauce and butter or coconut oil then set aside.
4. In another mixing bowl, whisk the eggs, hot sauce, butter or coconut oil, green onion, sea salt, and black pepper.
5. Pour the egg mixture into lined muffin cups approximately halfway (makes 6 muffins) then evenly distribute the shredded chicken into each cup.  If you have any extra chicken, you can serve it with the muffins or eat it as a snack like I did. :)
6. Bake for approximately 30 minutes or until the muffins are golden brown.

Salmon Cakes

This is a super easy and quick meal.  I love the taste of dill and salmon together!  I also love lemon on my seafood but my husband hates it so I don't usually buy it.  Serve this with a side of sauteed spinach and some lemon wedges and you'll have a delicious restaurant-worthy Paleo meal!

Salmon Cakes
Prep Time: Approximately 5 minutes
Cook Time: Approximately 10 minutes
Serves: 2-4

Ingredients:

• 2 cans wild alaskan pink salmon (6 oz each)
• 2 eggs
• 1/2 cup almond flour/meal
• 1 tbsp minced garlic
• 1 tbsp dill
• 1/2 tsp sea salt
• coconut oil for frying
• lemon wedges if desired

Instructions:

1. Mix all ingredients in a bowl (minus the coconut oil).
2. Heat a skillet over medium heat and add about 2 tbsp coconut oil.
3. While the skillet is heating up, form the salmon mixture into 4 large patties or 6-8 smaller patties (your choice).
4. Fry the patties for 5 minutes on each side or until golden brown.
5. Serve with lemon wedges if desired.

Chicken & Veggie Bake

Here is a a very colorful and tasty meal that's great for a weeknight.  It has a little bit of a kick to it so if you don't like spicy, use less cayenne or substitute the cayenne with chili powder (milder) or paprika (a lot milder).  You could also skip the spice altogether and just drizzle balsamic vinegar on top once cooked.  Whatever you choose, I am sure you will enjoy the combination of all the flavors in your mouth.  Enjoy!


Chicken & Veggie Bake
Prep Time: Approximately 10 minutes
Cook Time: Approximately 20-25 minutes
Serves: 4

Ingredients:

• 4 organic chicken breasts
• 4-5 bacon strips, diced
• 1 cup organic chicken broth/stock
• 1 lb brussels sprouts, halved or quarted (I just halved mine)
• 1 sweet potato, cubed
• 1 1/2 tsp cayenne pepper
• sea salt and pepper to taste

Instructions:

1. Preheat oven to 350°F.
2. Heat a large skillet over medium heat and add diced bacon.
3. While the bacon is cooking, cut the chicken into bite size pieces then add to skillet.
4. Once the chicken is cooked through, add the chicken broth, sweet potato, brussels sprouts and spices.
5. Mix well and pour into a baking dish.
6. Bake for 20-25 minutes or until sweet potatoes are tender.

Chicken & Vegetable Soup

This is a great meal for a cold, rainy or sick day.  My husband is not a fan of soup but after eating his first bowl, his exact words were, "Can I have some more?  This is really good and you know that's the truth since I don't usually like soup!"  It's comments like that, that keep me motivated to cook and write this blog!  Hope you enjoy. :)

TIP: Invest in a food processor if you don't already have one.  It will save you A LOT of time preparing Paleo meals, especially this one with all of the dicing/mincing involved!


Chicken & Vegetable Soup
Prep Time: Approximately 5 minutes
Cook Time: Approximately 25-30 minutes
Serves: 4

Ingredients:

• 3 organic chicken breasts (or 6-8 organic chicken thighs)
• 8-10 cups organic chicken broth/stock
• 1 large onion, diced
• 4 carrots, diced
• 4 celery stalks, diced
• A few large handfuls of organic spinach, chopped or minced (I like mine tiny in soups)
• 4 cloves of garlic, minced
• 2 tsp italian seasoning (or seasoning of choice)
• sea salt and pepper to taste

Instructions:

1. Place chicken breasts, broth/stock, onion and garlic in a large pot and bring to a boil then lower the heat and simmer until the chicken is cooked through (about 15 minutes).
2. Add the carrots, celery, italian seasoning and a generous amount of salt and pepper.  Simmer until the veggies are soft (about 5 minutes).
3. Remove the chicken from the pot and shred it with two forks (If you have a hard time using forks to shred, let the chicken cool for a few minutes and then use your hands).
4. Return the shredded chicken to the pot and add the spinach. Let simmer for 1-2 more minutes or until spinach is wilted.