Easy Grilled Halibut

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INGREDIENTS:

  • 1 1/3-1/2 lbs Halibut Fillets

  • 4 Garlic gloves, minced

  • 1 tbsp Ground White Pepper (can you black pepper too)

  • 2 tbsps Raw Honey

  • 1/3 cup Coconut Aminos (Can also use organic tamari)

  • 3 stalks Green Onion (chopped)

  • 1 tbsp Sesame Seeds (toasted)

  • 1/4 cup Grapeseed Oil

DIRECTIONS:

  • Combine all marinade ingredients in zip-loc bag and mix to combine.

  • Add halibut filets and refrigerate for at least 6-8 hours (or even overnight).

  • Light grill to medium high heat. Once hot, add halibut filets and cook 7 minutes per side or until fish flakes easily. Serve immediately.

NOTES:

  • This dish is so easy to prep yet tastes like you spent hours in the kitchen.

  • Serve with roasted sweet potatoes, green beans or any veggie you desire. You can use similar seasoning (minus the honey) on your vegetables too.

Eat a Rainbow Pasta Dish

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INGREDIENTS:

  • 2 tbsps Extra Virgin Olive Oil (divided)
  • 1 cup Mushrooms (sliced)
  • 2 cups Baby Spinach (chopped)
  • 4 Garlic (cloves, minced)
  • 1 Red Bell Pepper (chopped into bit size chunks)
  • 1 Yellow Bell Pepper (chopped into bite-size chunks)
  • 2 cups Broccoli (chopped into bite-size pieces)
  • 1 bulb Yellow Onion (sliced/chopped)
  • 16 oz Chic Pea Pasta (uncooked)
  • Sea Salt & Black Pepper (to taste)
  • 1/2 tsp (or more) Red Pepper Flakes
  • 1 lb Extra Lean Ground Turkey (Recommend organic/pasture raised/grass fed if possible. Use)
  • 1/2 cup Basil Leaves (chopped)
  • 1/4 cup Shredded Parmesan Cheese (Optional)
  • 2 cups Marinara Sauce (Choose a clean sauce without added sugar or preservatives.)

INSTRUCTIONS:

  • In a large frying pan cook your ground meat over medium heat until no longer pink (5-10 minutes depending on whether using turkey or beef). Transfer meat to a separate bowl and cover.

  • Fill a large pot with water and bring to a boil. Add pasta and cook according to package directions. Remove from heat and dump pasta into a strainer. Immediately run cold water over the pasta to prevent it from cooking any further.

  • While the pasta is cooking, heat 1 tablespoon of olive oil in the same pan used to cook the meat over medium-high heat (use less oil if you cooked a higher fat meat). Add onions and saute for a few minutes until they become translucent. Add garlic and cook for 2 minutes (monitor so as to not burn). Add the broccoli (or any other hearty veggies) and cook for 5-7 minutes. Next, add peppers and cook for about 5 minutes. Add mushrooms and cook for a couple minutes, combining with other veggies. Finally, add chopped spinach. Add another tablespoon of olive oil (if not using a high-fat meat).

  • Add the desired amount of marinara sauce into the pan with the veggies and mix to combine. Depending on the size of pan you can add the meat and pasta to the veggies and combine or put all contents into a large bowl.

  • Season with salt, pepper, and red chili flakes, if desired. Top with fresh basil and parmesan cheese (if desired) and enjoy!

NOTES:

  • Use any veggies in your fridge for this dish.
  • The key is not overcooking the vegetables (or pasta) so make sure you cook heartier vegetables first and add greens, mushrooms at the end for just a few minutes.
  • I like Banza or other chic-pea varieties) and love Taste Republic (found in MN/WI in the refrigerated section).
  • I like Organico Bella marinara sauce.

Grilled Maple Dijon Chicken, Peppers and Zucchini

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INGREDIENTS:

  • 1 cup Quinoa (dry)

  • 4 Zucchini (sliced lengthwise, then quartered)

  • 3 tbsp Extra Virgin Olive Oil (divided)

  • 1 tsp Sea Salt 

  • 2 tbsp Maple Syrup

  • 1/4 cup Dijon Mustard

  • 2 tbsp Coconut Aminos

  • 1 lb Chicken Breast (boneless (can also use thighs))

  • 1 Red Bell Pepper (sliced into 3-4 large pieces for grilling)

  • 4 ears Corn On The Cob

  • 1 tbsp Extra Virgin Olive Oil (optional: for corn on the cob)

  • 1 Sea Salt & Black Pepper (to taste)

  • 1 tsp Garlic Powder (optional)

INSTRUCTIONS:

  • Cook quinoa according to directions on the package and set aside.
  • In a bowl or plastic ziplock bag, combine 1/3 of the olive oil along with all of the maple syrup, dijon, 1 tsp salt and coconut aminos. Add the chicken (pound it out if the breasts are thick to cook more evenly) and coat in the marinade. Allow the chicken to marinate for at least 15 minutes or up to several hours to absorb the flavors.
  • In a mixing bowl, toss zucchini and bell pepper in 1/3 of the olive oil and season with salt, pepper and garlic powder (optional).
  • Light the grill and set to medium high heat. Put the chicken breasts and corn on the cob on the grill and cook for 5-6 minutes. I like to spray the corn with olive oil and season with salt & pepper but this is optional. After 5-6 minutes flip the chicken, rotate the corn and add the zucchini and peppers and cook for another 5 minutes. Check the vegetables so that they don't get over cooked. I like them to be al dente and not mushy. 
  • Let the chicken stand for a minute before cutting into pieces. Serve the quinoa on the side or toss with chopped zucchini and peppers. Enjoy!

NOTES:

  • Meal Prep Tips: Marinate the chicken overnight (or in the morning), cook the quinoa and cut up veggies in advance.
  • No Chicken? Use turkey breast, chickpeas or tofu instead.

  • No Zucchini? Use bell peppers, carrot, eggplant or any vegetables you have on hand.

  • No Quinoa? Use rice, cauliflower rice or sweet potatoes instead.

  • No coconut aminos? Use Organic Tamari and reduce salt.

SMP's Favorite Grilled Chicken and Veggie Marinade

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INGREDIENTS:

Marinade

  • 1⁄2 cup extra virgin olive oil
  • 1⁄2 cup balsamic vinegar 
  • 1⁄4 cup coconut aminos
  •  1⁄4 cup Worcestershire sauce (I use Annie’s Organic)
  •  1 Tbsp lemon juice
  • 1/2 cup honey
  • 1 1/2 tsp dried rosemary
  • 2 tbsp  + 1 tsp Dijon mustard
  • 3-4 tsp salt
  • 1 tsp ground black pepper
  • 2 tsp garlic powder
  • 2 tsp onion powder
  • Additional salt & pepper, to taste
  • Optional: 4-6 drops of  doTERRA rosemary essential oil

MEAT & VEGGIES

  • 4 chicken breasts or approximately 2 lb chicken
  • 1 can of garbanzo beans
  •  1 head of cauliflower (could also add broccoli)
  • 1 white/sweet onion, sliced

INSTRUCTIONS:

  • Combine all marinade ingredients in a mixing bowl and whisk together. 
  • If chicken breasts are large and uneven in thickness you'll want to pound meat so that they cook evenly and don’t get burned on the outside in order to cook fully on the inside.  Alternatively, cook the chicken in a sous vide (which should take one hour) and then simple grill on medium high heat for 2 minutes per side.
  • Place chicken in a gallon size Ziploc bag, pour about 1/4- 1/2 of the marinade and seal.  Remove all air from the bag before sealing so that the chicken breasts are all fully immersed with the marinade. 
  • Marinate for at least an hour and up to 24 hours. 
  • While chicken is marinating, prepare the cauliflower steaks by cutting the head in half down the middle and then slicing approximately ½ inch “steaks”.  
  • Place cauliflower and onions on a piece of aluminum foil sprayed with olive oil and brush marinade on both sides.
  • Preheat grill to medium high heat and lightly oil the grates.  If making garbanzo beans, pre-heat oven to 400 degrees.
  • Put cauliflower directly onto the grill (on the foil).  Cook for about 15-20 minutes, flipping cauliflower half way.
  • Remove the chicken from the marinade, letting the excess drip off.
  • Grill chicken for 5 to 6 minutes on each side or until cooked through.
  • Remove chicken from grill and let it rest for a few minutes before cutting/serving
  • Recommend using reserved marinade for a sauce on top of the chicken. To do so, bring the reserved marinade to a boil in a small saucepan.  Let simmer until slightly reduced and serve on top of chicken.
  • To cook the garbanzo beans toss with a few tablespoons of the marinade and roast in the oven for about 15-20 minutes at 400 degrees.  Check half way through and towards the end to make sure they don’t burn.

NOTES:

  •  I recommend organic ingredients when possible, especially the meat.
  • I love prepping this marinade in the morning and letting the chicken absorb the flavors all day.
  • This recipe makes a large amount of marinade so  you should have enough leftover for another meal.  Recommend storing in a glass jar/old salad dressing bottle.
  • To save on clean up/time simply combine all marinade ingredients in the zip-loc bag and use your hands to combine.  Place chicken directly into the bag to marinate.

 

Pork Fried Rice

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INGREDIENTS:

  • 1 Tbsp grape seed oil
  • 3 eggs, beaten (organic, pasture raised if possible)
  • 4 cloves of garlic (minced or finely chopped)
  • 1 Tbsp ginger
  • 1.5 cups brown rice (dry)
  • 1 1/2 cups of peas (frozen)
  • 1 cup shredded carrots
  • 1 bell pepper, chopped
  • 1 cup green cabbage, shredded and chopped
  • 1 small/medium size onion, chopped
  • 2 cups pork, chopped into bite size chunks (can also use chicken)
  • green onion (3 stalks, chopped)
  • 2 Tbsp coconut aminos (can also use Organic Tamari)
  • 1 Tbsp sesame oil
  • 1-2 tsp of sea salt 
  • salt & pepper, to taste
  • Optional: Clean hot sauce

INSTRUCTIONS:

  • Cook rice according to package instructions (recommend doing so in advance).
  • In a wok (or large skillet) add grape seed oil over medium high heat.  Once warm add eggs and scramble quickly for about 2 minutes.  Set aside and cover to keep warm.
  • Add a little more oil to the pan if needed and cook white onions, pepper, cabbage, carrots and peas and cook for 4-5 minutes or until onions are translucent.  Add ginger and garlic and cook for another minute.  
  • Add pork (or chicken), eggs, cooked rice and combine.  Stir-in coconut aminos, salt, pepper (to taste) and sesame oil.  Top with green onions and drizzle with hot sauce, if desired.

NOTES:

  • Chop all veggies/meat into the same bite-size pieces.  Zucchini goes well with this dish too.  Use your fridge to inspire this meal (that is how I used the cabbage for this dish).
  • Time saving techniques:  batch cook rice in advance (I use my InstantPot), use leftover pork or chicken,  purchase shredded carrots, purchase minced ginger in jar.  
  • Clean up tip:  To reduce dishes use one of the bowls you will serve this dish in for the eggs while you're cooking the veggies/meat.

Popeye Superfood Burgers

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INGREDIENTS:

Burgers

•1 lb of 100% grass fed/organic ground beef

•1 tsp salt

•1 tbsp parmesan cheese (grated or shredded, optional)

•1 tsp garlic

•1 tsp fresh ground pepper

•½ tsp paprika

•½-1 cup finely chopped spinach or kale

•Optional: Clean whole or sprouted grain bun, avocado, lettuce, tomato and grilled onion, sautéed mushrooms. 

Sweet Potato Fries

  • 2 large sweet potatoes
  • 3 Tbsp coconut oil
  • 1 ½ tbsp tapioca flour or arrowroot
  • 1-2 Tsp of seasoning such as paprika, cayenne and garlic, sea salt to taste

INSTRUCTIONS:

Burgers

•Light grill on high and close the lid, hot for a quick sear is the plan!

•Combine beef and all ingredients with your hands, loosely form 4-5 patties

•Grill on high heat with lid closed for 2-3 minutes per side.

•Serve on a whole grain bun, or skip the bun and eat with a fork!

Sweet Potato Fries

  • Pre-heat over to 425 and line baking sheets with aluminum foil.
  • Grease pan with 1 Tbsp coconut oil or cooking spray.
  • Rinse and pat your sweet potato strips dry. Toss them in a bag or bowl with tapioca flour until well coated. Add the remaining coconut oil to the sweet potato strips and gently toss.
  • Add desired seasoning of choice. Arrange the strips onto your baking sheet(s), being careful not to crowd the pan and bake for 25 to 30 minutes, flipping halfway through. Season with salt, if desired.

NOTES:

•It is amazing how moist the burgers are from the greens!

•All seasoning can be adjusted to taste; it’s okay to skip or substitute.

•Even my picky eater doesn’t complain about the spinach in this burger. 

•Recommend making a double batch, wrap patties individually in plastic wrap and store in a ziploc bag for another meal.

Thai Turkey Basil Stir-Fry

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INGREDIENTS:

  • 1 cup brown rice
  • 1 Tbsp coconut oil
  • 1 Tbsp garlic chili paste
  • 6 stalks green onion, chopped
  • 4 garlic gloves, minced
  • 1 lb ground turkey
  • 1 Tbsp raw honey
  • 3 Tbsp coconut aminos
  • 1 cup fresh basil leaves, chopped
  • 1 tsp sesame oil
  • 1 red bell pepper, chopped
  • 1 tsp sea salt (or more to taste)
  • 2 cups fresh spinach, chopped

 

INSTRUCTIONS:

  • Cook rice according to package instructions and set aside.
  • While the rice cooks, place a wok over high heat. Add the coconut oil, green onion, chili paste and garlic. Saute for 1 to 2 minutes, or until onions are softened. Add the ground turkey and bell pepper and saute for about 5 minutes, breaking the meat up into small pieces as it cooks. Add the honey and coconut aminos and saute for another minute, or until turkey is completely cooked through. Add the basil and spinach. Saute until wilted and turn off the heat. Cover with a lid to keep warm.
  • Divide up rice between plates and top with the basil turkey/veggie mixture.  Top with additional garlic chili sauce, if desired and enjoy!

NOTES:

  • Low carb? Use cauliflower rice
  • My time saving techniques: cook rice in advance (ideally for multiple meals), chop veggies in advance and store in air tight containers or prep bowls in fridge, use garlic powder or pre-purchased minced garlic.
  • This meal makes an excellent leftover; store in air tight container in fridge.
  • Vegetarian? Use chickpeas or cooked lentils in place of the meat.

Asian Brussels Sprout Stir-Fry

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INGREDIENTS:

  • 1 lb ground turkey or meat of choice (grass fed/organic if possible)
  • 3 Tbsp grapeseed oil, divided
  • 1 yellow onion, chopped 
  • 3 cloves of garlic
  • 2 bell peppers, chopped
  • 1 1/2-2 lbs of brussels sprouts, shaved or thinly sliced
  • 1 Tbsp minced ginger
  • 1 Tbsp lemongrass
  • ½ Tbsp unami paste, optional (I buy at Trader Joe's)
  • 1 Tbsp clean hot sauce (I used Frank’s red hot sauce)
  • 2 Tbsp coconut aminos
  • 1-2 tsp salt
  • 1 tsp rice wine vinegar
  • 1 tsp honey
  • Splash of sesame oil
  • 1 cup of brown rice (or cauliflower rice)

INSTRUCTIONS:

  • Cook brown rice (or cauliflower rice)  according to package instructions.
  • Heat 1-2 Tbsp of grapeseed oil in a wok (preferred) or large skillet over high heat. Add garlic and ginger and cook 30 seconds (be careful not to burn).
  • Add brussels sprouts and stir to get a nice char, about 4 minutes. Remove brussels sprouts from pan and set aside in a bowl.
  • Add ground meat, stirring frequently until it's cooked through and no longer pink, about 5-10 minutes (depending on type used). Remove meat from pan and set aside in a bowl. 
  • Add a little more grapeseed oil if necessary (this will depend on the fat content of your meat and how much oil you have in your pan).  Add the peppers and onions and cook, stirring frequently, until tender, about five minutes.
  • Pour meat and brussels sprouts back into pan and combine.  
  • At this time you'll add the remaining seasoning including lemongrass, unami paste, hot sauce, coconut aminos, salt, rice wine vinegar, honey and a splash of sesame seed oil.  Stir to combine.
  • Serve immediately. Top with additional hot sauce and green onions, if desired.

My time savings tips:  

  • Cook rice in advance.  I love to cook a big batch of it early in the week to use for multiple meals.
  • Keep ginger and lemongrass on hand in a jar or paste.
  • Buy pre-shaved brussels sprouts; I buy mine at Trader Joe's.
  • Prep tip: combine all of the seasoning from ginger through honey in the above ingredient list in a small bowl in advance. 
  • Use the same bowls you plan to use to serve the meal on to separate out the brussel sprouts and meat while you're cooking (fewer dishes to wash).

Feel free to add/substitute veggies to suit your taste (and quantity on hand).

I recommend using organic ingredients when possible.