Category Archives: Recipes

SPAGHETTI AND MEATBALLS (AUTOIMMUNE PALEO PROTOCOL)

 

Prep Time: 15 minutes

Cook Time: 20 minutes

Serves: 4-5

Ingredients (Meatballs):

  • 2 lbs grassfed meat or grasfed turkey
  • 1/4 tsp salt
  • 1/4 cup fresh oregano, chopped
  1. Preheat oven to 400F.  Line a baking sheet with tin foil, parchment paper or a silicone liner.
  2. Combine ground beef, salt and oregano and mix to thoroughly combine (I find this easiest to do with my hands).  Form meatballs (I made mine about 1 1/2″ in diameter, which gave me 24 meatballs).
  3. Bake meatballs for 12-15 minutes, depending on size.

Ingredients (Spaghetti):

  • 3 lbs summer squash (such as zucchini)
  • 1 Tbsp salt (to salt the squash)
  • 12-16 cloves fresh garlic, minced
  • 8-10 oz sliced mushrooms
  • 1 1/2 cups whole black olives (or about 1 cup sliced), about 1 6oz can
  • 5-6 slices thick cut bacon
  • 3/4 cup fresh basil, chopped
  • meatballs
  1. Use a vegetable spiraler to cut your summer squash into long noodles (I used the thicker blade settings on my Paderno vegetable spiraler).  Place in a colander or strainer and sprinkle liberally with salt.  Place in a sink or in a larger bowl so that it doesn’t make a mess as the squash emits water.  Let the squash salt for about 1 hour.  Rinse thoroughly (you might want to taste it to make sure you got the salt off).  Let the noodles drain then dump out onto some paper towel or kitchen towels to absorb the water (you can place another towel over top and gently press down to squeeze out the excess water).
  2. Cut bacon into small pieces.  Add to a large frying pan or stock pot and turn on the heat to medium high.  Cook the bacon, stirring occasionally until browned, about 7-8 minutes.  Add the garlic and mushrooms.  Continue cooking for 6-8 minutes, until mushrooms are sauteed and starting to brown (if the mushrooms release a lot of water into your pan, turn up the heat slightly to simmer it off).
  3. Add the olives and the squash noodles.  Toss together and cook, stirring frequently, 4-5 minutes until squash is cooked al dente.  Add the basil and cook 1 more minutes.  Toss with meatballs (or just place the meatballs on top of each plate) and enjoy!

OVEN ROASTED CHICKEN WITH LEMON AND SAGE -AUTOIMMUNE PALEO PROTOCOL

INGREDIENTS
INSTRUCTIONS
  1. Warm up the oven to 350 degrees F.
  2. Grease the bottom of a broiler pan with 2 TBSP of olive oil. Set aside.
  3. Cut up your chicken (If you need help, follow this tutorial) and place the pieces in your broiler pan, making sure they don’t overlap.
  4. Season with salt and 2 TBSP of olive oil.
  5. Place the lemon slices on top of the chicken and arrange the sage around.
  6. Roast in the oven for 75 minutes, basting regularly, until the chicken is nicely brown.
  7. Serve immediately with a side of green salad.

 

Healing Greens Bisque ( Autoimmune Paleo Protocol )

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Yield: 10 cups

This is a delicious and healing soup that can be eaten for any meal to help you feel your best! It’s full of nutrient-dense ingredients that have wonderful healing properties for your body.

Ingredients

  • 2 tbsp cooking oil, such as coconut oil or tallow
  • 1 leek, finely chopped
  • 2 cups diced celery (½-inch pieces )
  • 2 cups diced carrots (½-inch pieces)
  • 3 cloves garlic, minced
  • 4 cups butternut squash, cut into 1-inch pieces
  • 6 well-packed cups fresh chopped greens such as kale and/or spinach
  • 2 cups frozen chopped kale, reserved for later
  • 4 cups bone broth
  • 2 tsp salt
  • 1-2 cups water, as needed

Instructions

  1. Heat oil in a large soup pot over medium heat.
  2. Add the chopped leek and sauté until becomes lightly browned and fragrant.
  3. Add celery and carrots, and continue to cook for 10 minutes, stirring occasionally.
  4. Add garlic, stir to combine, then add butternut squash.
  5. Turn heat to low, cover pot, and allow veggies to begin steaming.
  6. Begin adding greens 2 cups at a time, covering pot with lid in between each addition to allow greens to wilt down.
  7. Add bone broth and salt once greens have wilted down.
  8. Keeping heat on low, cover pot and allow soup to simmer until butternut is softened.
  9. Remove from heat, add the frozen chopped kale, and stir to combine. This imparts an added green color to the soup.
  10. Allow soup to cool slightly before blending. I suggest using an immersion blender if you have one, or blend several cups of soup at a time in a regular blender.
  11. Add water as needed to thin soup to desired consistency.
  12. You may want to add additional salt, so season to taste.

Notes

Alternate tip: You can make this soup in a crockpot! Sauté all the veggies briefly, then add them to the crockpot with broth and salt. Cook on low for about 6 hours, then proceed with step 9 as above. I cook this soup overnight and wake up to a really great meal!

Enjoy!

-Ivy Johnson

CHICKEN SOUP – SLOW COOKER PALEO RECIPE (Autoimmune Paleo Protocol)

 

This recipe is 100% autoimmune protocol compliant. You will need a slow cooker of 6-quart capacity to make this recipe.
INGREDIENTS
  • 1 whole chicken
  • 2 1/2 quarts of water or bone broth or chicken stock
  • Fine sea salt, to taste
  • For each serving of soup:
  • 2 TBSP fresh cilantro or Italian parsley, chopped
  • 2 TBSP scallions, chopped
  • 1/2 avocado, chopped
INSTRUCTIONS
  1. In a 6-quart slow cooker, place the chicken and pour the liquids over. I sometimes use chicken broth instead of water for extra flavor!
  2. Cover and simmer for 10 hours, or until the meat falls off the bones.
  3. Take the chicken out of the slow cooker and separate the meat from the bones.
  4. Pull the meat apart with a fork and put it back in the pot, saving the bones to make more bone broth another day!
  5. Salt to taste.
  6. For each serving of soup, add 2 tbsp fresh herbs, 2 tbsp scallions, and 1/2 avocado.

Slow Cooker Chicken Tacos

chicken-tacos

Prep time
Cook time
Total time
Serve in a lettuce wrap or on a bed of greens. Top with, salsa, olives, fresh chopped vegetables of choice, and/or sliced avocado.
Author: Simply Nourished Recipes
Recipe type: Slow Cooker – Whole 30 – Paleo
Serves: 4 serving
INGREDIENTS
  • 1-1¼ lb. chicken breast or thighs
  • ½ cup organic or homemade salsa
  • ¼ cup water
  • 1 tsp. ground cumin
  • 1 tsp. chili powder
  • ½ tsp. garlic powder
  • ½ tsp. ground coriander (optional)
  • ⅛ tsp. cayenne pepper (more for more heat)
  • ¼ tsp. sea salt
  • ¼ tsp. black pepper
  • Salad greens or bibb lettuce
  • Fresh cilantro
  • Toppings: Fresh chopped veggies of choice, olives, avocado, fresh salsa, lime wedge etc.
INSTRUCTIONS
  1. Place all ingredients except salad greens/lettuce and toppings in a slow cooker and cook on high for 3-4 hours.
  2. Remove chicken and shred with 2 forks. Return to slow cooker and cook on low for an additional 30 minutes.
  3. Serve chicken taco meat in a lettuce wrap or on a bed of greens, top with cilantro and add desired toppings.
NOTES
All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish this recipe, please rewrite the recipe in your own unique words and link back to the source recipe here on Simply Nourished Recipes so credit is given where credit is due. Thank you!
NUTRITION INFORMATION
Serving size: ¼ of recipe of chicken Calories: 140 Fat: 3 g Carbohydrates: 4 g Sugar: 1 gSodium: 300 mg Fiber: 0 g Protein: 26 g
Healthy living,
Ivy Johnson

 

Sweet Potato Nachos

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Ingredients:

  • 3 medium sweet potatoes
  • 1 Tbsp avocado, or olive oil
  • taco seasoning (I used cumin, garlic, and sea salt to taste)
  • 1 cup prepared black beans
  • 1.5 cups shredded pepper jack cheese
  • 2 large tomatoes, diced
  • 2 jalapeños, sliced
  • 4 green onions, sliced thin
  • sweet-potato-nachos-clean-food-recipe-576x1024

Directions:

  1. Peel the sweet potatoes, then slice into very thin rounds.
  2. I used my Spiralizer for this, but a knife works too!
  3. Preheat oven to 400 F.
  4. In a large bowl, toss the sweet potato rounds with the oil and season to taste. Arrange on 2 large cookie sheets in a single layer. Bake for 15 minutes, then remove from oven, flip the rounds over and bake for an additional 5-10 minutes until crisp.
  5. Remove pans from oven and place all sweet potato chips onto one sheet. Top with the black beans and cheese and place back in the oven for 5 minutes.
  6. Remove from oven and top with remaining favorite toppings.
  7. Serve immediately.

Sugar makes you happy = you want more sugar.

Still life of various types of sugar in bowls

Sugar, in all its forms, is not an illegal drug.

But, you can definitely consider refined and processed sugar ‘toxic’ to a certain degree.

Think about it: When you don’t get your dose of sugar in a day, you feel anxious and uncomfortable.

Your energy level hits rock­bottom when you don’t get your ‘required dose’. It makes you crave endlessly.

Being separated from it completely is just unthinkable.

Now that’s definitely a dependency to a substance; an addiction.

How does it happen with sugar?

Here’s an explanation:

Sugar makes you happy = you want more sugar.

Do you remember how it felt when you took a bite of your favorite cake? Or how about that first swig of fizzy soda on a really hot day?

Just thinking about it can make you want to do it all over again.

This is because sugar triggers the release of dopamine ­- the neurotransmitter that sends ‘happy signals’ to your brain.

Now who doesn’t want those happy signals?

But that’s exactly the problem that too much added sugar brings.

Your body’s dopamine receptors, the elements that receive those signals, tend to become ‘weaker’ as you increase your processed sugar intake.

The effect your body will keep on wanting more sugar in order to feel ‘happy’ again.

You develop a tolerance to it, an occurrence that’s a hallmark of an addiction to a substance.

Sugar messes up your body’s systems ­ you think you’re not full, even when your body’s had enough.

There was probably a time when you can eat just a regular-­sized sandwich and you’d already feel satisfied.

Then, you decided to add some chips to the sandwich meal, and a cup of soda.

The next time ­ you found it delicious. You opted for that combo again the next day.

And then the next day it just didn’t feel ‘enough,’ so­ you went for some dessert.

The unending cycle of wanting more sugar in your eating process begins.

How does this happen exactly?

Your body has this sophisticated system of determining when your body has consumed the food it needs.

In ‘healthy’ systems, this is when the hormone called leptin kicks in, signaling you to stop eating because you’re already full.

Unfortunately, the sensation of fullness can also be numbed down by the excess of added sugars in the body.

The chaos that sugar causes, such as elevated insulin levels and increase in body fat, make it more difficult for leptin signals to be triggered and received.

The result?

You feel the need to eat more than what your body really requires.

Your body ‘forgets’ all about being satisfied with just a sandwich.

Sugar becomes a ‘celebratory habit’.

Many of us associate sugary, carbohydrate and calorie­-laden food, such as cakes, cookies, and pasta to pleasant memories of birthday celebrations and other special occasions. Even our childhood overflows with happiness due to sweet treats (think Halloween, Easter egg hunts, etc.).

Not only does added sugar make you feel happy, it also makes you ‘think happy’.

And this is why those who feel sad, anxious, or depressed tend to reach out for food that gives them comfort ­food that they associate with fun, blissful times.

With the modern man’s very stressful environment, comfort eating is no longer a rare occurrence, it has become a daily event.

All these point to one direction added sugar can become addictive, and the effects are scary.

What do you do when you need to get ‘rehabilitated’ for a sugar addiction?

Do you eliminate it gradually or do you go cold turkey?

One thing’s for sure, it can be difficult. But, it’s not impossible to overcome either.

You would want to take on that challenge with guidance from people who know the ins and outs of it, and will support you until you are completely ‘clean’ and ready to face the world of sugar-laden food.

Be Happy…  Be Healthy…  Be FIT!!!

-Ivy Johnson

BLT Stuffed Avocados

blt-stuffed-avocado-recipe-819x1024

I made 24 of these for a light dinner party this afternoon!

Ingredients:

  • 2 large avocados
  • Fresh lemon juice
  • 10 or more grape tomatoes, chopped
  • 3/4 cup cooked, cubed chicken breast (optional)
  • 1/2 cup finely chopped baby spinach leaves
  • 1/4 cup cooked crumbled nitrate -free bacon (I used#Applegate brand)
  • 2 Tbsp homemade mayonnaise, or plain Greek yogurt.
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper

avocado-blt-prep-e1435615598637

Instructions:

  1. Cut the avocados in half, remove the pits, and carefully remove the peel.
  2. Brush the outsides of each half with fresh lemon juice. Set aside.
  3. In a medium mixing bowl, add all remaining ingredients.
  4. Stir to Combine
  5. Stuff the avocados with as much of the filling as you can fit, allowing the filling to come up over the sides a bit.
  6. Serve immediately

Chicken Salad on Apple Rounds

chicken-salad-apple-slices

 

In a large bowl, combine:

  • Both diced chicken breasts of 1 rotisserie chicken, or 2 large cooked, and diced chicken breasts
  • 1 cup thin sliced celery
  • 1 cup seedless red grapes
  • 2 Tbsp tiny diced red onion
  • 1/2 cup plain Greek yogurt, or mashed avocado for dairy-free option
  • 1 tsp dijon mustard
  • 1 splash hot sauce, such as tabasco – optional
  • 2 Tbsp no-added sugar dried cranberries (optional)
  • Sea salt and pepper to taste (optional as well)

 

chicken-salad-prep

 

Combine gently, cover, & chill for an hour or two in the refrigerator. (Can serve immediately, but the flavor is better as it develops)

Slice 2 red, crisp apples into round disc’s about 1/4 inch thick.
Serve Chicken Salad on rounds.

OR

Serve on butter lettuce leaves

optional – sprinkle with green onions & sliced almonds

 

 

Buffalo Roasted Cauliflower Steaks w/ Blue Cheese Dressing

AN UNEXPECTED SIDE-DISH FOR THOSE WEEKEND BBQ’S!

 

buffalo-roasted-cauliflower-steaks-with-blue-cheese-dressing

Ingredients:

  • 2 heads cauliflower, cut vertically into 1/2-1 inch-thick steaks (4 to 6 steaks total)
  • 2-3 Tbsps avocado, or extra-virgin olive oil, for brushing
  • 1 cup of your favorite buffalo-style sauce (look for minimal ingredients)
  • 1 tsp garlic powder
  • Sea salt and freshly ground black pepper
  • fresh parsley leaves, minced

Instructions:

  1. Whisk garlic powder and wing sauce.
  2. Preheat oven to 425 degrees f.
  3. Place the cauliflower steaks on a large, rimmed baking sheet. Brush with oil and sprinkle with salt and pepper on both sides.
  4. Transfer to the oven and bake for 10-15 minutes on one side, then remove from oven, and brush with wing sauce, flipping the steak over to the other side. Place the cauliflower back in the oven for another 10 minutes or so.
  5. Sprinkle with parsley, and Enjoy!

For the Blue Cheese Dip:
I mixed 1 cup plain Greek yogurt with High-quality blue cheese crumbles..that’s it!