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Beef Stew

I had been thinking about making beef stew for a few weeks. The trick to making this especially delicious is actually roasting it in the oven. The ingredient list may seem long; however, if you are cooking paleo you will probably have most of these in your pantry.

  • 2 tbsp olive oil
  • 4 garlic cloves, minced
  • 1 lb. beef sirloin tips, cubed
  • 1 large onion, diced
  • 1 lb. baby carrots, 3/4 inch cubes
  • 1/2 c celery
  • 1 1b. parsnips, peeled, cubed into 3/4 inch cubes
  • 8 oz. button mushrooms, sliced
  • 6 oz. tomato paste
  • 2 tbsp tapioca flour
  • 2 tbsp all-purpose seasoning, divided
  • 5-8 oz. white wine
  • 4 cups beef broth, 3 c/1 c
  • 3 tbsp arrowroot
  • parsley, garnish (optional)

In large ziplock bag add tapioca flour, 1 tbsp all-purpose seasoning, and beef. Close bag, and shake so that the beef is well coated. Set aside.

Preheat oven to 375 degrees.

In a large dutch oven heat olive oil over medium heat. Add garlic and cook until fragrant. Add beef to garlic and brown meat. Stir occasionally. When meat is browned add onions, carrots, celery, parsnips, and mushrooms. Cook until onions are translucent.

Stir in tomato paste so that it is well incorporated with ingredients in the dutch oven. Add white wine, scraping the cooked bits off the bottom of the dutch oven. This is where lots of flavor will come out. Stir in 3 cups of beef broth. Cover dutch oven and transfer to oven.

Roast in oven for one hour stirring  occasionally; then test tenderness of vegetables. When they are almost to the tenderness you desire make a slurry with the remaining beef broth and the arrowroot. Pour slurry into stew and stir. Cook for another half hour.

Remove form oven, stir well and serve. Eat. Enjoy.




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Mediterranean Salmon

I really like seafood, and salmon is one of my favorites. It is so easy and fast to make.


Preheat oven to 400 degrees.

Brush sheet pan with olive oil. Place salmon filets on sheet pan. Brush salmon with olive oil. Sprinkle mediterranean seasoning on salmon. Bake salmon for 8-10 minutes. Garnish with a squeeze of lemon. Serve. Eat. Enjoy.



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Meatloaf Muffins

I made these in an attempt to try portion control. It actually worked well. When these bake in the oven the kitchen smells so good. Add smashed potatoes and the roasted brussel sprouts and cranberries and you have a very filling meal.

  • 1 lb. pork sausage
  • 1 lb. ground beef
  • 4 garlic cloves, minced
  • 3/4 c onion, small dice
  • 2 tbsp tomato paste
  • 1/2 c almond meal
  • 1 tbsp all-purpose seasoning
  • 2  egg yolks, beaten

Preheat oven to 375 degrees.

This is a dump all together and mix with your hands kind of recipe. Really, that is all  you have to do.

I used a 12 well muffin pan. Fill each well with the meat mixture. All the meat mixture should fill all the wells perfectly.

Bake in the oven for 20 minutes. Serve. Eat. Enjoy.




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Roasted Zucchini and Cherry Tomatoes

It is said that you eat with your eyes first. I always try to make the plate colorful for two reasons. First it looks better. Second, it is usually more nutritious.

  • 3 zucchini, medium
  • 1 cup cherry tomatoes
  • 1 tbsp vegetable broth
  • 1/2 tsp mediterranean seasoning mix
  • 1 tbsp nutritional yeast (optional)

Preheat oven to 4oo degrees.

Slice zucchini into 1/2-inch coins. Spread out zucchini, and tomatoes on baking sheet. Drizzle broth on vegetables. Sprinkle seasoning on vegetables. Stir seasoned vegetables. Bake for 5 minutes. Stir. Bake for 5 more minutes. Remove for oven.

Turn oven to broil. Broil for 1-2 minutes.  Sprinkle nutritional yeast over vegetables.

Serve. Eat. Enjoy.



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White Chocolate Chip- Cranberry Cookies

This recipe is a little twist to my Chocolate Chip Cookies. I love them both. I can not pick a favorite.


  • 2 1/2 c paleo all-purpose flour (see website)
  • 1 tsp baking soda
  • 1 tsp salt
  • 1/2 c butter or ghee
  • 1/2 c coconut oil
  • 3/4 c maple sugar
  • 1/2 c honey granules
  • 1 tsp pure vanilla extract
  • 2 large eggs
  • 1 c white chocolate chips
  • 1 c dried cranberries

Sift together the flour, baking soda, and salt into a small bowl.

Beat butter, palm shortening, maple sugar, honey granules, vanilla, and eggs until creamy.

Gradually add flour mixture. Fold in white chocolate chips and cranberries. Refrigerate for 15-20 minutes.

Preheat oven to 350 degrees. Take cookie dough out of refrigerator and spoon/scoop out onto ungreased baking sheet. I like to use silpat or parchment paper on my baking sheets. That way nothing sticks.

Bake until golden brown 11-13 minutes. Cool for about 5 minutes. Share. Eat. Enjoy.



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Banana Pecan Muffins

I made this recipe because I had three overripe bananas and I didn’t want to throw them out. Sometimes the best things come from some of the ugliest. These are so delicious. I’m glad I didn’t throw out those three bananas.

  • 6 large eggs
  • 3 bananas, very ripe
  • 1/2 c butter, softened
  • 1/4 c  pure maple syrup
  • 1 tsp vanilla extract
  • 1 tsp apple cider vinegar
  • 1/2 c coconut flour
  • 1/4 c tapioca flour
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg, freshly grated
  • 1/2 tsp salt
  • 1/2 tsp baking soda
  • 1/2 c pecans

Preheat oven to 350 degrees. Grease wells of muffin tin.

In a food processor beat eggs one at a time. Add butter, maple syrup, vanilla and apple cider vinegar. Cream together.

In a separate bowl sift together coconut flour, tapioca flour, cinnamon, nutmeg, salt and baking soda. Transfer dry ingredients in food processor with wet ingredients, and beat together. Add pecans and pulse processor 3-4 times to chop up the pecans.

Fill muffin wells and bake for 30-40 minutes (6 well tin) 17 minutes (mini wells) until a tooth pick inserted into the center of a muffin comes out clean. Serve. Eat. Enjoy.


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Pumpkin Cheesecake

This recipe is requested every Thanksgiving and Christmas. I make it in a cake size pan because it is easier to cut and serve. It is usually served with whipped cream. You can serve it with whipped coconut cream if you like. It is grain-free. This is definitely a delicious indulgence.



  • 1/2 c coconut flour, sifted
  • 1 tsp cinnamon
  • 1/2 tsp sea salt
  • 1/4 tsp baking soda
  • 1 egg
  • 1/4c melted butter or ghee
  • 1/4 c honey
  • 1 tsp vanilla extract
  • 1 c pecans
  • 1/4 c maple sugar

Preheat oven to 350 degrees.Combine all ingredients in food processor and blend until well incorporated. Spread crust into an even layer in cake pan. Pierce crust evenly with fork. Bake for about 15 minutes. Remove from oven and set aside until ready to add filling.


  • 2 8oz pkg cream cheese
  • 1 c maple syrup
  • 6 eggs
  • 1/2 c cashew cream (see website)
  • 1/2 tsp sea salt
  • 2 tsp cinnamon
  • 1/2 tsp nutmeg, freshly grated
  • 1/4 tsp ground ginger
  • 2 tsp vanilla
  • 1 15oz can/box pumpkin puree

In food processor blend together cream cheese and maple syrup. Mix in the eggs one at a time into the cream cheese mixture. Add the cashew cream, salt, cinnamon, nutmeg, ginger and vanilla; blend until entire mixture is smooth. Add pumpkin puree and blend entire filling mixture. Scrape down sides of processor, and continue to mix until all the filling ingredients are well combined.

Place cake pan into a water bath. (A larger pan filled with about a 1/2-1 inch of water.) Spread filling  evenly into cake pan with crust. Bake for 1 hour or until cheesecake is set. Remove from oven, and water bath. Set aside to cool to room temp. Cover with plastic wrap and refrigerate. I like to make this 1-2 days before serving. The flavors get better as it sets.

Serve with whipped cream or coconut milk. Eat. Enjoy.



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Orange Cranberry Muffins

I love the burst of cranberry flavor these muffins have. The combination of cranberry and orange is perfect. These muffins are incredibly moist.

  • 6 large eggs
  • 1/2 c butter
  • 1/4 c pure maple syrup
  • 1 tsp vanilla extract
  • 1 orange, zested and juiced
  • 1/2 c coconut flour
  • 1/4 c tapioca  flour
  • 1/2 tsp sea salt
  • 1/2 tsp baking soda
  • 1 c fresh cranberries

Preheat oven to 350 degrees. Grease wells of muffins tin.

In a large mixing bowl, whisk together the eggs, butter, maple syrup, vanilla, and juice of orange. Sift the coconut flour, tapioca flour, salt, orange zest and baking soda into the wet ingredients and stir until well combined. Gently fold in cranberries.

Fill the muffin wells with batter. Bake for 35-40 minutes until a tooth pick inserted into the center of a muffin comes out clean.










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Roasted Sweet Potatoes with Green Bean Almandine

This veggie dish may sound like a strange combination, but it really works. Besides being delicious, it only requires one pan. That means good food and easy clean up. That makes this a win-win.

  • 2 sweet potatoes
  • 6 oz. green beans
  • 1 tbsp thyme, fresh
  • 2 tbsp olive oil, divided
  • 2 tbsp almonds, sliced
  • sea salt and pepper to taste

Preheat oven to 400 degrees.

Cut sweet potatoes into 1/2 inch cubes. Strip the leaves off stems. On a baking sheet  season sweet potatoes with thyme, salt and pepper. Drizzle sweet potatoes with olive oil.

Roast potatoes for 10 minutes; stir in green beans and drizzle more olive oil so the all ingredients are well oiled. Stir all ingredients. Continue to roast for 13 minutes; stir and add almonds. roast for another two minutes. Remove from heat. Serve. Eat. Enjoy.img_0654

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Pork Chops with Pan Sauce

It has been a long time since I have made pork chops. This recipe is fast, easy and very tasty. The pan sauce is so flavorful and requires just a few ingredients.



  • 2 bone-in pork chops
  • all-purpose seasoning (see website)
  • 2 tsp bacon fat
  • 1/2 c white wine
  • 1/2 c chicken stock
  • 1 tbsp butter

Note: If you prefer to not use white wine substitute 1 tbsp of apple cider vinegar and increase chicken stock to 3/4 c.

In a large skillet melt bacon fat over medium heat. While bacon fat is melting; pat dry each  side of the pork chops with a paper towel. Sprinkle all-purpose seasoning on the pork chops. Massage the seasoning into the meat. This is important to get the flavor in the meat and not just on the top. You might need to make slices on the fat around the edges of the pork chops. This will help keep the pork chops from curling.

Brown the pork chops, until they have a golden crust. Turnover and repeat. Remove from heat, cover and let rest. I will continue to cook even off the heat, with it being covered.

Now it is time to make the pan sauce. Pour in the white wine and chicken stock; scrape all the bits from the bottom of the pan those bits equal big flavor. By doing this step you are deglazing the pan, incorporating the flavor bits and liquid together. The white wine adds acidity to give you a well rounded sauce with a beautiful depth of flavor. There is no need to add more seasoning, because you have the flavor from the pork chop bits. Reduce the sauce down about halfway; stirring occasionally. Add butter and stir. Spoon the sauce over the pork chops. Serve. Eat. Enjoy.