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Squash Soup

July 17, 2011

Recipe of the week:

Squash Soup (Tis the season 🙂

Cook a whole butternut squash, puncture a few holes in your squash put on a baking sheet and bake until you can pierce with a fork.

In a large soup pot:

  • Dice 1 onion sautĂ© (with coconut oil) until soft
  • Add 1 garlic clove chopped
  • Add 1 tsp curry spice
  • Add 1 tsp Chinese 5 spice
  • S&P to taste
  • Add your cooked squash
  • Add 4-5 cups Organic chicken stock (or homemade)
  • Add a peeled chopped apple

Boil until soft, take and blend soup with a handheld blender or food processor. Serve with coconut milk or Greek yogurt or Feta.
Cilantro on top is good also!

Taste: add more salt, pepper or cinnamon for more flavour.

Serve with your favourite protein and a saladRemember low carbers: squash has about 17g of carbs per cup

Bison Meatballs and Italian Red Sauce

July 17, 2011

Recipe of the week: Bison Meatballs and Italian Red Sauce


Just received my Grass Fed Bison delivery today!

 2 lbs ground Bison

  • 1 Med onion
  • 1tsp ground Black Pepper
  • 1tsp sea salt
  • 2tsp dried Basil
  • 1tsp. Worcestershire sauce
  • 1 organic egg
  1. Pre heat oven to 350
  2. add ingredients in large bowl mix well with hands 🙂
  3. Form into walnut sized balls, place on cookie sheet
  4. Bake until done (approx. 15min)

Italian red Sauce

  • 4 cloves garlic
  • 2 med onions, chopped fine
  • rendered pork fat OR cocnut oil (for frying)
  • 28 oz. can organic diced tomatoes
  • 6 oz. can tomato paste
  • 15 oz. can tomato puree
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • Ground Black Pepper
  1. Saute onions and garlic in rendered lard or coconut oil in a 4-5qt pot, med heat. Stir often and cook until translucent and soft.
  2. Add all tomato products including juice. Lower heat to simmer.
  3. Add remaininging and stir often over low heat
  4. Cook about 1 – 1  1/2  hours to allow sauce to develop flavor.

Cook up a Spaghetti squash:

  • Cut squash in half
  • Clean out seeds
  • Place face down on a cookie sheet in a 350 oven
  • Cook until the squash becomes soft and easy to scrape out.
  • Add a couple pats of organic butter, your meatballs and sauce. mmmmm….mmm

There you have it another Paleo Dinner!

Turkey Meatloaf

July 17, 2011

 Recipe of the week:

Turkey Meatloaf (muscle UP with this high protein food)!

  • 1/4 cup low sodium chicken broth (or homemade broth!)
  • 1/4 cup diced sweet onion
  • 1/4 cup chopped broccoli
  • 1cup diced plum tomtatoes
  • 1 lb free range ground turkey
  • 1 tsp celery flakes
  • 1/2 tsp ground sage
  • 1/2 tsp dried thyme
  • 2 tsp worcestershire sauce
  • 1/2 tsp ground black pepper
  • 1 eggs
  1. Preheat oven to 350
  2. saute onion, broccoli in chicken broth until onion is traslucent
  3. Add tomatoes and remove from heat
  4. In mixing bowl combine remaining ingredients. Add vegetable mixture and mix.
  5. Butter loaf pan with pastured organic butter or cocnut oil
  6. Bake 40min or until golden brown.

Slice and serve with Roasted veggies

  • In oven skillet add your favorite veggies, sliced.
  • Add pat of butter and a couple pats of coconut oil
  • Add your favorite herbs
  • Bake for approx. 20 min. until just cooked through

I enjoy baking: Brussel sprouts, carrots, cauliflower, broccoli


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