Meals

Vegtable Prep for the week Recipe: 

HOW TO BLANCH AND SHOCK VEGETABLES IN 3 EASY STEPS

When cooks "blanch and shock" vegetables, they're partially cooking them and then cooling them quickly so they retain their color and crunch. You can use blanched and shocked vegetables in salads, spaghetti squash dishes, and as appetizers with dips.

1. GET YOUR HOT AND COLD WATER READY

PREPARE A POT OF BOILING WATER AND AN ICE BATH (A LARGE BOWL FULL OF ICE AND WATER). YOU CAN ADD REDMOND REAL SALT (OR PINK HIMALAYAN SALT) TO THE BOILING WATER AS THE SALT WILL PERMEATE THE OUTER WALLS OF THE VEGETABLE BEING BLANCHED AND ENHANCE THE FLAVORS...BUT SALT ALSO BREAKS DOWN THE VEGETABLES OVER TIME AND CAUSES THEM TO BECOME MUSHY.

2. BOIL (BLANCH)

PLACE YOUR VEGETABLES INTO THE BOILING WATER, AND KEEP THE WATER AT A CONSISTENT BOIL. TEST THE VEGETABLES FOR DONENESS AFTER 1 MINUTE OR SO; VEGETABLES SHOULD BE TENDER BUT NOT MUSHY. TO TEST LARGER VEGETABLES LIKE BROCCOLI, INSERT A SMALL SHARP KNIFE INTO THE THICK PART OF THE STEM. IF THE BROCCOLI CLINGS TO THE KNIFE, IT NEEDS MORE TIME. IF THE KNIFE SLIDES IN AND OUT EASILY, THE BROCCOLI IS READY TO BE SHOCKED.

(I typically add to the pot of boiling water "carrots for 3 minutes, cauliflower for 2 minutes, broccoli for 1 minute).

3. COOL (SHOCK)

WHEN THE VEGETABLES ARE COOKED BUT STILL CRISP, QUICKLY REMOVE THEM FROM THE BOILING WATER (I PLACE A COLANDER IN THE SINK AND POUR THE POT OF VEGETABLES OVER THE COLANDER) AND PLUNGE THE COLANDER INTO THE ICE BATH. IMMERSING THE VEGETABLES IN ICE-COLD WATER WILL HALT THE COOKING PROCESS. IT IS IMPORTANT TO KEEP THE VEGETABLES IN THE ICE WATER LONG ENOUGH FOR THEM TO COOL COMPLETELY, THEN DRAIN THEM WELL IN THE COLANDER. (AFTER DRAINING FOR A MINUTE OR 2 IN THE COLANDER, I PUT THE VEGETABLES IN A SALAD SPINNER AND SPIN TO FURTHER DRAIN). IF YOU REMOVE THE VEGETABLES FROM THE ICE BATH BEFORE THEY FINISH COOLING, THEY WILL CONTINUE TO COOK FROM THE INSIDE OUT RESULTING IN A MUSHING FINISHED PRODUCT (TYPICALLY 1-2 MINUTES).

HOW TO USE BLANCHED AND SHOCKED VEGETABLES

I use the vegetables all week long. If they need a little sautéing, I heat up a little olive oil and add the vegetables (salt and pepper to taste). I add the vegetables to omelettes, Kettle & Fire Bone Broth Soups, salads, or meals. Uses are endless. I do large batches of vegetables so that they will last me most of the week. This way your vegetables are ready and you do not need to prep daily. And they taste great!!!

herb and white wine marinated chicken breasts for meal prep

PREP TIME

1 day 5 minutes

COOK TIME

25 minutes depending on your oven

SERVINGS

6 people

INGREDIENTS

6 chicken breasts

2 c white wine

1 c avocado oil

3 cloves garlic roughly chopped

2 Tbsp fresh oregano roughly chopped

2 Tbsp fresh rosemary roughly chopped

2 Tbsp fresh Italian parsley roughly chopped

2 tsp kosher salt

1 tsp ground black pepper

1-2 Tbsp butter or ghee

NOTE: I USE THE DRIED SPICES THAT I HAVE AT HOME IF I DO NOT HAVE TIME TO GET THE FRESH SPICES.

INSTRUCTIONS

1. MIX ALL INGREDIENTS FOR MARINADE IN A PLASTIC CONTAINER. ADD CHICKEN AND MASSAGE, THEN COVER AND REFRIGERATE FOR 2 HOURS - OVERNIGHT.

2. PREHEAT A LARGE SKILLET (PREFERABLY CAST-IRON) OVER MEDIUM HEAT.

3. PREHEAT OVEN TO 350 DEGREES.

4. REMOVE CHICKEN AND DISCARD EXCESS MARINADE. PAT CHICKEN BREASTS DRY AND SEASON CHICKEN WITH MORE KOSHER SALT AND FRESHLY GROUND BLACK PEPPER.

5. PLACE BUTTER OR GHEE TO HOT PAN AND SEAR CHICKEN BREAST FOR 4 MINUTES ON EACH SIDE. (I DO THIS ON THE BBQ WITH THE SKILLETS SO THAT I DON'T HAVE A MESS IN THE KITCHEN). TO GET A GOOD GOLDEN-BROWN SEAR, DON'T OVERCROWD THE SKILLET, AND COOK IN TWO ROUNDS IF NECESSARY.

6. PLACE SEARED CHICKEN ON A BAKING SHEET AND PUT IN OVEN FOR 15 MINUTES OR UNTIL THERMOMETER READS 165 DEGREES WHEN INSERTED INTO THICKEST PART OF THE CHICKEN BREAST. (I LEAVE THE CHICKEN BREASTS IN THE CAST-IRON SKILLETS AND TRANSFER THE SKILLET TO THE OVEN).

easy baked chicken wings with tangy yogurt dip

PREP TIME 10 MINUTES

COOK TIME 45 MINUTES (DEPENDING ON YOUR OVEN)

SERVINGS 5 PEOPLE

INGREDIENTS

+3 lbs Chicken Wings (I use ButcherBox)

CHICKEN WING RUB

2 Tbsp kosher salt

2 Tbsp paprika

2 Tbsp garlic powder

2 Tbsp onion powder

2 tsp black pepper

1/2 tsp cayenne

8 Tbsp butter melted

TANGY YOGURT DIP (I USUALLY SKIP MAKING THE DIP...DEPENDS HOW MUCH TIME YOU HAVE AND HOW MUCH WORK YOU WANT TO DO)

+2 Tbsp white vinegar

2 Tbsp lemon juice

1 Tbsp reserved dry rub

3/4 c plain Greek yogurt

1/4 c sour cream

1/4 tsp cayenne

1/2 tsp kosher salt

INSTRUCTIONS

1. MIX ALL DRY RUB INGREDIENTS EXCEPT BUTTER. RESERVE 1 TBSP OF DRY RUB FOR DIP.

2. POUR DRY RUB OVER WINGS AND MIX WELL.

3. PLACE WINGS SKIN-SIDE UP ON WIRE RACK AND REFRIGERATE UNCOVERED FOR 1 HOUR OR OVERNIGHT (I USUALLY SKIP THIS STEP). YOU CAN SKIP THIS STEP AND GO STRAIGHT TO THE OVEN, BUT THAT HOUR IN THE FRIDGE REALLY HELPS WITH CRISPINESS.

4. PREHEAT OVEN TO 425 DEGREES. MELT BUTTER AND BRUSH GENTLY OVER WINGS.

5. BAKE WINGS IN OVEN. AFTER 25 MINUTES, CAREFULLY OPEN OVEN JUST ENOUGH TO LET SOME STEAM VENT. COOK FOR 20 MORE MINUTES, OR UNTIL SKIN IS CRISPY, AND MEAT THERMOMETER INSERTED INTO THICKEST PART OF CHICKEN WING---WITHOUT TOUCHING BONE---READS 165 DEGREES.

6. MIX ALL DIP INGREDIENTS. THIS CAN BE DONE A DAY OR TWO IN ADVANCE FOR MAXIMUM FLAVOR.

7. CHICKEN IS DONE WHEN INTERNAL TEMPERATURE REACHES 165 DEGREES, FOLLOWED BY A 3 MINUTE REST. COOK TIME WILL DEPEND ON CUT SIZE AND COOKING METHOD. SKILLET TO THE OVEN).

Marinated and grilled flank steak

PREP TIME 25 MINUTES

COOK TIME 11 MINUTES

SERVINGS 6

INGREDIENTS

2 pound flank steak

2 T balsamic vinegar

2 T lemon juice

1 T Dijon mustard

1 T Worcestershire sauce

1 T minced garlic

1/2 tsp dried oregano

1/2 tsp dried basil

1/2 tsp dried thyme

1 tsp paprika

1/4 c olive oil

INSTRUCTIONS

1. COMBINE BALSAMIC VINEGAR, LEMON JUICE, DIJON, WORCESTERSHIRE SAUCE, GARLIC, AND SPICES.

2. THEN WHISK IN OLIVE OIL.

3. PLACE MEAT IN ZIPLOC BAG, USING THE SMALLEST SIZE YOU CAN FIT IT INTO.

4. POUR MARINADE MIXTURE OVER THE MEAT.

5. THEN MARINATE IN REFRIGERATOR 8-24 HOURS.

6. TO COOK, TAKE MEAT OUT OF THE REFRIGERATOR, DRAIN OFF MARINADE, AND LET IT COME TO ROOM TEMPERATURE WHILE YOU PREHEAT GRILL TO HIGH HEAT.

7. TURN GRILL TO MEDIUM-HIGH OR LET COALS COOL DOWN BEFORE YOU PUT THE MEAT ON.

8. COOK TO A TEMPERATURE OF 130-135 DEGREES AT THE THICKEST PART OF THE STEAK.

9. I TURNED THE MEAT AFTER 6 MINUTES, AND MY FLANK STEAK REACHED THIS TEMPERATURE IN ABOUT 11 MINUTES, BUT COOKING TIME WILL DEPEND ON HOW HOT THE GRILL IS, THE SIZE OF YOUR STEAK, AND THE TEMPERATURE OF THE MEAT WHEN YOU START. THE MEAT WILL CONTINUE TO COOK AS IT RESTS, SO IT'S BEST TO REMOVE FROM THE GRILL WHEN IT'S UNDERDONE RATHER THAN OVERDONE.

10. WHEN MEAT REACHES THAT TEMPERATURE REMOVE FROM THE GRILL. LET REST 5-10 MINUTES FOR SMALLER PIECES OR 10-15 FOR LARGER PIECES.

11. CUT MEAT INTO THIN SLICES ACROSS THE GRAIN.

12. SERVE IMMEDIATELY.

instant pot shredded chicken tacos

PREP TIME 25 MINUTES

Total Time 45 minutes + 5 minutes simmer

RELEASE NATURAL (15 MINUTES)

Serves 6

INGREDIENTS

1 14.5-ounce can fire-roasted dices tomatoes, undrained

1/2 cup chicken broth

2 cloves garlic, peeled or diced

1 teaspoon ground cumin

2 pounds skinless, boneless chicken thighs or breasts

1/2 teaspoon salt

1/4 teaspoon black pepper

2 tablespoons olive oil

12 Siete Grain Free Taco Shells or Siete Almond Flour Tortillas, warmed

3/4 cup crumbled queso fresco (optional, or other grated cheese)

2 Tablespoons chopped fresh cilantro (optional)

Lime wedges (optional)

PREP

In a blender combine tomatoes, broth, garlic, and cumin. Cover and blend until smooth.

SEASON THE CHICKEN WITH SALT AND PEPPER. SELECT SAUTE ON THE INSTANT POT. HEAT OIL IN POT; ADD CHICKEN AND COOK FOR 2-3 MINUTES PER SIDE UNTIL BROWNED. ADD THE BLENDED TOMATO MIXTURE. PRESS CANCEL. SECURE THE LID ON THE POT. CLOSE THE PRESSURE-RELEASE VALVE.

COOK

Select MANUAL and cook at high pressure for 4 minutes. When cooking is complete, use a natural release to depressurize (15 minutes). Press CANCEL. Ensure chicken is cooked to 165 degrees. Use tongs to remove chicken to a cutting board; shred chicken with a fork.

SELECT SAUTE AND BRING SAUCE TO A SIMMER. COOK FOR 5 MINUTES TO REDUCE, STIRRING FREQUENTLY. ADD SHREDDED CHICKEN TO POT AND MIX. PRESS CANCEL.

SERVE

Serve chicken mixture in tortillas topped with quest fresco and cilantro. Serve with lime wedges; if you feel like going the extra mile…

instant pot beef stew

TIME

Prep Time 15 Minutes

Cook Time 35 Minutes

Servings 4-6 Servings

INGREDIENTS

1 1/2 lbs Beef Stew Meat (trimmed and cut into 1-2 inch chunks)

1 tsp salt

1 tsp pepper

1 tsp Italian seasoning

1 tbsp olive oil

3 cloves garlic (minced)

1 medium onion (finely chopped)

3 carrots (peeled and cut into slices)

2 celery stalks (chopped)

2 1/2 cups "Kettle & Fire" Classic Beef Bone Broth

2 tbsp Worcestershire sauce

10 oz tomato sauce (1 can)

1 lb potatoes (chopped into 1 inch chunks)

2 tbsp “Bobs Red Mill” 1 to 1 baking flour

DIRECTIONS

1. SEASON STEW MEAT WITH SALT, PEPPER AND ITALIAN SEASONING.

2. ADD OLIVE OIL TO THE INSTANT POT. USING THE DISPLAY PANEL SELECT THE SAUTE FUNCTION.

3. WHEN OIL STARTS TO SIZZLE, BROWN THE MEAT ON ALL SIDES. MEAT WILL NOT BE COOKED THROUGH. DO NOT CROWD THE POT--YOU MAY HAVE TO WORK IN BATCHES. TRANSFER BROWNED MEAT TO A BOWL, BUT LEAVE AS MUCH LIQUID AS POSSIBLE IN THE POT.

4. ADD GARLIC, ONIONS, CARROTS AND CELERY TO THE POT. CONTINUE TO SAUTÉ FOR 3-4 MINUTES (IF IT GETS TOO DRY, ADD ADDITIONAL 1 TBSP OF OLIVE OIL).

5. ADD BEEF BROTH TO THE POT AND DEGLAZE BY USING A WOODEN SPOON TO SCRAPE THE BROWN BITS FROM THE BOTTOM OF THE POT.

6. ADD BEEF BACK TO THE POT ALONG WITH WORCESTERSHIRE SAUCE, TOMATO SAUCE AND POTATOES.

7. TURN THE POT OFF BY SELECTING CANCEL, THEN SECURE THE LID, MAKING SURE THE VENT IS CLOSED.

8. USING THE DISPLAY PANEL SELECT THE MANUAL FUNCTION*. USE THE +/- BUTTONS AND PROGRAM THE INSTANT POT FOR 30 MINUTES.

9. WHEN THE TIME IS UP, LET THE PRESSURE NATURALLY RELEASE FOR 15 MINUTES, THEN QUICK-RELEASE THE REMAINING PRESSURE.

10. MIX TOGETHER THE BAKING FLOUR WITH 2 TBSP COLD WATER IN A SMALL BOWL AND STIR INTO THE STEW UNTIL THICKENED.

quick and easy baked chicken tenders

TIME

Prep Time 10 Minutes

Cook Time 15-25 Minutes

Servings 10 Servings

INGREDIENTS

3 pounds chicken tenders

3 pounds chicken tenders

2 Tbsp garlic powder

2 Tbsp onion powder

2 Tbsp paprika

1 Tbsp kosher salt

1 Tbsp ground black pepper

4 Tbsp olive oil

DIRECTIONS

1. PREHEAT OVEN TO 375 DEGREES.

2. REMOVE THAWED CHICKEN TENDERS FROM PACKAGE AND PAT DRY.

3. PLACE ALL INGREDIENTS IN A BOWL AND TOSS TOGETHER.

4. PLACE SEASONED CHICKEN TENDERS ON A BAKING SHEET IN SINGLE LAYER (YOU WILL NEED 2 BAKING SHEETS).

5. BAKE FOR 15-25 MINUTES OR UNTIL INTERNAL TEMPERATURE OF LARGEST TENDER IS 165 DEGREES.

6. REMOVE FROM OVEN AND LET REST IN PAN FOR 5-8 MINUTES BEFORE SERVING. IF MAKING FOR MEAL PREP, LET COOL COMPLETELY BEFORE STORING THEM IN AN AIR TIGHT CONTAINER AND PLACING IN REFRIGERATOR.

honey bacon wrapped pork tenderloin

TIME

Prep Time 5-10 Minutes

Cook Time 40-50 Minutes

Servings 4 Servings

INGREDIENTS

1 package pork tenderloin (I use ButcherBox)

6 slices bacon

2 Tbsp ButcherBox all purpose dry rub (or dry rub of your choice).

2 Tbsp honey

DIRECTIONS

1. PREHEAT OVEN TO 325°F.

2. THROUGHLY DRY PORK TENDERLOIN AFTER REMOVING FROM THE PACKAGE.

3. PLACE A PIECE OF PARCHMENT PAPER, WAX PAPER OR PLASTIC WRAP ON COUNTERTOP. SPRINKLE DRY RUB ON PARCHMENT WORK SURFACE. ROLL PORK TENDERLOIN IN RUB.

4. SET SEASONED PORK TENDERLOIN TO THE SIDE. PLACE 6 SLICES OF BACON SIDE BY SIDE TO MAKE A "BLANKET" OF BACON ON SAME WORK SURFACE, IT'S OK IF THERE IS EXCESS DRY RUB ON THE PARCHMENT.

5. PLACE PORK TENDERLOIN AT ONE END OF THE BACON "BLANKET", USE THE PARCHMENT AS A GUIDE TO HELP YOU ROLL THE BACON AROUND THE TENDERLOIN.

6. ON A PARCHMENT LINED BAKING SHEET PLACE BACON WRAPPED TENDERLOIN SEAM SIDE DOWN.

7. SLOW ROAST FOR 35-40 MINUTES. REMOVE FROM OVEN AND BRUSH TENDERLOIN WITH HONEY. PLACE BACK IN THE OVEN FOR 10 MINUTES OR UNTIL THERMOMETER READS 145°F WHEN INSERTED INTO THE THICKEST PART. LET REST 5 MINUTES BEFORE SLICING AND SERVING.

grilled pork chops 

PREP TIME 5 MINUTES

COOK TIME 20 MINUTES

SERVINGS 4

INGREDIENTS

4 pork chops (I get mine from ButcherBox)

3 cloves garlic

1 Tbsp onion powder

1 Tbsp cumin

1 Tbsp paprika

1/4 cup olive oil

1 tsp kosher salt

1 tsp black pepper

YOGURT SAUCE (OPTIONAL)

2 c Greek Yogurt

2 ea scallions

1 ea lemon juiced

1 Tbsp Dijon mustard

1 tsp Italian seasoning

1 tsp kosher salt

1 tsp black pepper

INSTRUCTIONS

1. PREHEAT GRILL WITH TWO ZONES, ONE ON HIGH AND ONE ON LOW.

2. MIX SPICES AND OLIVE OIL

3. COAT PORK CHOPS WITH SPICE RUB AND PUT ON HOTTEST PART OF GRILL.

4. GRILL FOR 2-3 MINUTES ON BOTH SIDES.

5. MOVE PORK CHOPS TO COOLER SIDE OF GRILL AND CLOSE GRILL.

6. COOK FOR 8-10 MORE MINUTES OR UNTIL THERMOMETER INSERTED IN THICKEST PART READS 145 DEGREES, FLIPPING ONCE HALFWAY THROUGH. LET PORK CHOPS REST FOR 5 MINUTES BEFORE SERVING.

YOGURT SAUCE (OPTIONAL)

1. Mix all ingredients for yogurt sauce. (This is best when prepared a day early).

all-purpose dry rub

THIS DRY RUB CAN BE MADE WITH 5 OF THE MOST COMMON SPICES. YOU'LL LIKELY HAVE ALL OF THEM IN YOUR PANTRY ALREADY.

TIME

Prep Time 5 Minutes

INGREDIENTS

5 tbsp chili powder

5 tbsp black pepper

5 tbsp garlic powder

1/2 cup kosher salt

1 cup paprika

DIRECTIONS

1. MIX ALL INGREDIENTS TOGETHER IN A MEDIUM OR LARGE BOWL.

2. STORE IN A MASON JAR OR OTHER AIR TIGHT CONTAINER.

(Sometimes I cut this recipe in half)

kettle & fire bone broth soup

TIME

Prep Time 10 Minutes

Cook Time 10 Minutes

Servings 1-2 Servings

INGREDIENTS

1 carton of Kettle & Fire Bone Broth Soup (keto preferred). (Natural Grocers, Rosauers, or order on-line)

Slice up palm size left-over meat

1-2 cups chopped vegetables (any)

2 T Extra Virgin Olive oil

Salt and pepper to taste

Avocado or sour cream to top

DIRECTIONS

1. IN A 3 QUART SAUCE PAN ADD OLIVE OIL AND HEAT OVER MEDIUM FOR 1 MINUTE.

2. ADD CHOPPED VEGETABLES AND STIR. (MY VEGETABLES HAVE ALREADY BEEN COOKED...THIS IS REHEATING) SALT AND PEPPER TO TASTE.

3. ADD PRE-COOKED MEAT. STIR AND WARM FOR 1 MINUTE.

4. ADD 1 CARTON OF KETTLE & FIRE BONE BROTH SOUP AND WARM.

5. TOP WITH AVOCADO/SOUR CREAM/OR NOTHING.

6. ENJOY A HEALTHY, DELICIOUS, AND SATISFYING MEAL WITHOUT MUCH EFFORT.

low-carb rice

WHITE RICE IS A GREAT SOURCE OF CLEAN CARBOHYDRATES. COCONUT OIL IS A QUALITY FAT. BUT WHAT ABOUT THE TWO TOGETHER? RESEARCH SUGGESTS THAT WHEN YOU COMBINE COCONUT OIL AND WHITE RICE, YOU CAN GET THE NUTRIENTS FROM BOTH — WHILE LOWERING YOUR GLYCEMIC RESPONSE.

BUT IT’S EASY TO OVERINDULGE ON RICE, AND TOO MUCH OF ANY CARB ISN’T GOOD FOR YOU. CARBOHYDRATES CAN SPIKE YOUR BLOOD SUGAR LEVELS, LEADING TO ENERGY CRASHES, WEIGHT GAIN, INSULIN RESISTANCE AND A HOST OF OTHER ISSUES.

YOU CAN HACK YOUR WHITE RICE TO AVOID THIS PROBLEM! YOU CAN DECREASE ITS GLYCEMIC INDEX AND INCREASE ITS HEALTH BENEFITS, ALL WITH A SIMPLE CHANGE TO THE WAY YOU COOK IT.

SO, WHAT ABOUT THE CARBS? WHEN YOU COOK COCONUT OIL AND RICE TOGETHER, THE OIL BINDS TO THE DIGESTIBLE STARCH IN THE RICE--THAT'S THE STARCH THAT CONVERTS TO GLUCOSE. ONCE BOUND WITH THE OIL, THE DIGESTIBLE STARCH BEGINS TO CRYSTALLIZE, CREATING ANOTHER FORM OF STARCH: THE RESISTANT VARIETY. COOLING THE RICE AFTER COOKING IT PROMOTES CRYSTALLIZATION, LEADING TO A 10 TO 15-FOLD INCREASE IN RESISTANT STARCH COMPARED TO NORMALLY PREPARED WHITE RICE.

THEREFORE, THE BENEFIT OF COOKING RICE WITH COCONUT OIL IS TWOFOLD:

THE RICE PRODUCES A SMALLER SPIKE IN BLOOD SUGAR BECAUSE YOU GET MORE RESISTANT STARCH TO TAKE THE PLACE OF DIGESTIBLE STARCH.

MOREOVER, THE INHERENT QUALITIES OF THE RESISTANT STARCH DECREASE THIS SMALLER SPIKE EVEN FURTHER.

INGREDIENTS

1 cup organic basmati white rice

1 1/2 cups water

Pinch of Redmond Real Salt (or Himalayan pink salt)

2 tbsp. coconut oil

DIRECTIONS

1. BRING WATER TO BOIL

2. RINSE RICE WELL IN COLD WATER AND DRAIN (THIS STEP IS IMPORTANT TO HELP WITH STARCH REDUCTION. I RINSE UNTIL WATER IS ALMOST CLEAR. RICE WILL TASTE BETTER AS WELL).

3. ADD RICE AND COCONUT OIL, REDUCE HEAT TO LOW, COVER, AND COOK FOR 20 MINUTES (I COOK MY RICE AND COCONUT OIL IN A RICE COOKER).

4. REMOVE RICE FROM HEAT AND IMMEDIATELY TRANSFER IT TO THE FRIDGE. LET RICE COOL IN THE FRIDGE FOR 1 HOUR, OR LONGER. YOU CAN PORTION OUT THE RICE BEFORE PUTTING IT IN THE FRIDGE SO THAT IT COOLS MORE QUICKLY.

5. WHEN RICE IS COOL, YOU CAN REHEAT IN OVEN OR ON STOVETOP. I USUALLY DOUBLE THIS RECIPE...FOOD PREP. LEFTOVERS. MAKE LIFE EASY.

balsamic vinaigrette

THIS VINAIGRETTE DOES NOT SEPARATE FOR AT LEAST 30 MINUTES ONCE YOU SHAKE IT! SIMPLE, SWEET, AND SAVORY.

INGREDIENTS

1/2 cup olive oil

1/4 cup balsamic vinegar

1 teaspoon honey

1 teaspoon Dijon mustard

1 shallot, minced (optional)

1 clove garlic, minced

1 pinch salt and ground black pepper to taste

DIRECTIONS

COMBINE THE OLIVE OIL, BALSAMIC VINEGAR, HONEY, DIJON MUSTARD, SHALLOT, GARLIC, SALT, AND BLACK PEPPER TOGETHER IN A GLASS JAR WITH A LID. REPLACE LID ON THE JAR AND SHAKE VIGOROUSLY UNTIL THOROUGHLY COMBINED.

spaghetti squash with meat sauce (Instant pot)

TIME

Prep Time 5-10 Minutes

Cook Time 20-30 Minutes

Servings 4-6 Servings

INGREDIENTS

1-2 Spaghetti squash (medium size)

1 pound ground beef

1 jar Marinara sauce (i.e. primal kitchen, organic, no sugar added)

Parmesan (optional)

Salt and pepper to taste

DIRECTIONS

1. CUT SQUASH IN HALF CROSSWISE (NOT LENGTHWISE) AND SCOOP OUT THE SEEDS.

2. PLACE SQUASH HALVES, CUT SIDE UP ON A TRIVET, IN A 6-QUART INSTANT POT OR OTHER PRESSURE COOKER. ADD 1 CUP WATER. LOCK LID IN PLACE MAKING SURE THE STEAM VENT IS CLOSED.

3. SET ELECTRIC PRESSURE COOKER ON HIGH PRESSURE TO COOK 7 MINUTES.

4. WHEN 7 MINUTES IS UP...LET STAND 5-10 MINUTES TO RELEASE PRESSURE NATURALLY. RELEASE ANY REMAINING PRESSURE. OPEN LID CAREFULLY.

5. USING TONGS, REMOVE THE SQUASH HALVES. LET COOL 10-15 MINUTES THEN SHRED THE SQUASH WITH A FORK.

WHILE THE SQUASH IS COOLING...

6. COOK YOUR GROUND BEEF/VEGGIES OR ANY OTHER TOPPING. WHEN COOKED, ADD YOUR CANNED ORGANIC, NO SUGAR ADDED, SPAGHETTI SAUCE (SUCH AS PRIMAL KITCHEN) TO THE GROUND BEEF/VEGGIES ETC.

7. SHRED SPAGHETTI SQUASH WITH A FORK. PLACE IN BOWLS. ADD SALT, PEPPER, AND 1/2 TO 1 T BUTTER TO TASTE ON EACH BOWL.

8. SPOON ON TOPPING.

9. TOP WITH 1/4 CUP PARMESAN CHEESE (OPTIONAL).

10. SPOON ON TOPPING.

HAVE A LITTLE MORE TIME???

twice baked spaghetti squash

INGREDIENTS

2 Spaghetti squash (medium size)

1 pound ground beef

1 jar Marinara sauce (i.e. primal kitchen, organic, no sugar added)

8 oz mozzarella cheese, grated

Salt and pepper to taste

Olive oil

DIRECTIONS

1. Preheat oven to 425. Line a rimmed baking sheet with parchment paper (this will save your baking sheets and also help with cleanup).

2. HALVE YOUR SPAGHETTI SQUASH LENGTHWISE (PLEASE BE CAREFUL NOT TO CUT YOUR FINGERS), SCOOP OUT THE INSIDES, AND PLACE THEM FACE UP ON YOUR BAKING SHEET; DRIZZLE WITH OLIVE OIL AND COARSE KOSHER SALT. FLIP THEM OVER AND DRIZZLE WITH MORE OLIVE OIL AND SALT.

3. BAKE IN YOUR PREHEATED OVEN UNTIL THE SKIN EASILY GIVES WHEN YOU POKE IT WITH A FORK. IT WILL FEEL SOFT AND WILL INDENT. THIS BAKING TIME WILL VARY DRASTICALLY BY THE SIZE OF YOUR SQUASH; 30-60 MINUTES.

4. WHILE THE SQUASH BAKES PREPARE YOUR FILLING. BROWN GROUND BEEF AND COMBINE WITH MARINARA SAUCE. HEAT GENTLY IN A MEDIUM SAUCEPAN.

5. AFTER THE SQUASH HAS COOLED 10-15 MINUTES, GRIP THE SQUASH WITH TONGS AND SCRAPE OUT THE INSIDES WITH A FORK INTO A MEDIUM BOWL.

6. REPEAT WITH ALL REMAINING SQUASH HALVES.

7. SEASON GENEROUSLY WITH OLIVE OIL, KOSHER SALT, AND PEPPER. TOSS.

8. FILL THE EMPTY SQUASH SKINS OR OVENPROOF DISH WITH THE SPAGHETTI SQUASH; TOP WITH 1/4 TO 1/2 CUP BEEF PASTA SAUCE, AND THEN SPRINKLE GRATED MOZZARELLA OVER THE TOP.

9. BROIL UNTIL CHEESE MELTS AND BROWNS. SERVE IMMEDIATELY.

THE SQUASH BOAT IMPARTS NO ADDITIONAL FLAVOR, SO FEEL FREE TO MAKE THEM IN INDIVIDUAL RAMEKINS OR ONE LARGER BAKING DISH. JUST MAKE SURE WHICH EVER YOU CHOOSE IS BROILER SAFE!