DINNER

For the Meatloaf

• Approx 2lbs of ground beef, ground turkey, or half and half
• 1/2 cup golden flaxseed meal (or almond flour)
• 1/2 large onion, diced
• 6 cloves garlic, diced
• Approx 3oz (75-100ml) tomato paste
• 2 tbsp Gluten Free Worcestershire sauce (or coconut aminos)
• 2 eggs
• 1 tbsp Italian seasoning (or any seasonings you like – I used fresh parsley as a garnish)
• 2 tsp sea salt
• 1/2 tsp black pepper

For the Cauliflower

• 1 head of cauliflower cut into florets (triple this, and the rest of the following ingredients, if you want roughly equal portions of meat to veggies)
• 3 tablespoons pesto
• Kosher salt and fresh ground black pepper to taste
• 1/3 cup finely shredded Parmesan cheese (or nutritional yeast)

Preheat the oven to 350° degrees F. Grease a 9×5″ loaf pan with coconut oil and set aside.

1. In a large bowl, combine all ingredients  and mix together until well incorporated.
2. Transfer the mixture into the loaf pan. Bake for 30 minutes.
3. With your meatloaf in the oven, begin chopping your cauliflower into florets and then place in a large bowl. Add the pesto, salt, and pepper and toss to combine. Then spread the cauliflower into a single layer on a baking sheet and place in the oven for the final 15 minutes of the meatloaf’s initial roast.
4. After 30 minutes, take out the meatloaf and spread the tomato paste on top, using a knife or silicone spatula, coating the top entirely. At the same time, stir and rotate the cauliflower.
5. Return both dishes to the oven and bake for 25-45 more minutes. The cauliflower should be golden with brown edges and the meatloaf should be cooked through to an internal temperature of approximately 160 degrees F. The timing will vary depending on the thickness of your meatloaf.
6. Optionally, you can remove the cauliflower with 2-3 minutes to go and sprinkle with Parmesan cheese or Nutritional Yeast before returning it to the oven to melt.

Ingredients:

• olive oil
• 1 lemon sliced and then halved.
• 1 bunch of asparagus (ends trimmed and rinsed)
• 1 salmon filet (4 oz)
• salt and pepper to taste
• 4 sprigs of fresh rosemary or 2 Tbsp dried

Instructions:

1. Preheat oven to 400 degrees Fahrenheit.
2. Arrange half the lemon slices in a single layer in a baking dish. Layer with 2 sprigs rosemary, and top with salmon fillets. Sprinkle salmon with salt, layer with remaining rosemary sprigs, and top with remaining lemon slices. Drizzle with olive oil.
3. Bake 20 minutes in the preheated oven, or until fish is easily flaked with a fork.
4. toss asparagus in olive oil, salt and pepper and then lay flat on a separate lined baking sheet and bake for the final 10 minutes with the salmon.

Ingredients:

• ¾ cup olive oil
• ⅓ cup of stone ground mustard
• 1½ tsp. dried sage
• 2 cloves of garlic crushed and minced
• red pepper flakes (optional – omit if nightshade free)
• 1 tbsp lemon zest
• 2 tsp. sea salt
• black pepper
• 8 bone-in, skin-on chicken thighs
• 4 cups of green beans

Ingredients:

• ¾ cup olive oil
• ⅓ cup of stone ground mustard
• 1½ tsp. dried sage
• 2 cloves of garlic crushed and minced
• red pepper flakes (optional – omit if nightshade free)
• 1 tbsp lemon zest
• 2 tsp. sea salt
• black pepper
• 8 bone-in, skin-on chicken thighs
• 4 cups of green beans

Instructions:

1. Preheat oven to 425 degrees.
2. In small mixing bowl, combine olive oil, mustard, black pepper, salt, and sage.
3. Place chicken thighs on a oven-safe dish, and brush the mustard mixture evenly over each one.
4. Bake for 45 minutes or until temperature of chicken is 165 degrees. (insert thermometer into center of chicken thigh).
5. After baking the chicken for 30 minutes, boil green beans in a pan of salted water for 5 minutes.
6. After 5 minutes, drain the water and set the beans aside while you heat olive oil at medium low heat in the sauce pan.
7. Sautée garlic and red pepper flakes (optional) until fragrant.
8. Add green beans and sautée for about 3 minutes.
9. Add lemon zest and salt and pepper to taste.

Ingredients:

• 2 large eggplant
• ½ tsp of sea salt
• 1 cup of coconut flour in bowl #1
• 4-5 eggs beaten in bowl #2
• ½ cup of almond flour mixed in bowl #3
• ¼ cup of flax meal mixed in bowl #3
• 1 cup nutritional yeast mixed in bowl #3

      For the Sauce:

• 2 tbsp olive oil
• 2 tsp garlic minced
• 2 28oz can of diced tomatoes
• 1 cup fresh basil chopped
• dash of sea salt
• dash of black pepper

          Vegan Parmesan Cheese:

• 1 cup of unsalted cashews
• 4 tbsp of nutritional yeast
• 1 tsp of sea salt
• 1 tsp of garlic powder

Instructions:

1. Preheat the oven to 425 degrees F. Place wire cooling racks over paper towels and place the eggplant slices over the racks in a single layer. Sprinkle generously with salt and allow to sit for 1 hour. Once the bitter liquid has been drawn out of the eggplant, wipe the salt and liquid away from each slice with the paper towel.
2. For the Parmesan cheese: blend all ingredients in a food processor until smooth
3. Combine the bowl ingredients in 3 separate, shallow bowls. Arrange so that you can easily access the bowls, with 2 rimmed baking sheets within reach. Take each slice of eggplant and dredge through the coconut flour in bowl #1, dip in the beaten egg in bowl #2, and coat with the almond flour, flax, and nutritional yeast mixture of bowl #3. Place the baking sheets of eggplant slices into the preheated oven for 20 minutes, flipping halfway through the bake time.
4. For the sauce: heat the olive oil in a large saucepan over medium high heat. Add the garlic and cook for 3 minutes until fragrant. Add the canned tomatoes and bring to a simmer for 15 minutes. Add the fresh basil and a generous sprinkling of salt and pepper. Remove from heat.
5. Reduce the oven heat to 350 degrees. Assemble your Eggplant Parmesan in a casserole pan by layering half of the sauce, topped with half of the eggplant slices, topped with a sprinkling of 75% of the Parmesan, topped with the remaining eggplant, topped with the remaining sauce, topped with the remaining Parmesan. Cover the casserole with foil and place in the oven for 30 minutes. Enjoy!

Ingredients:

• lean beef stewing cubes
• beef broth
• garlic, minced
• onion, chopped
• mushrooms, chopped
• radishes, chopped
• salt
• pepper
• 1 tsp of xanthan gum
• tbsp olive oil

Instructions:

1. Chop the short rib into bite sized chunks, salt and pepper and set aside.
2. Heat a large saucepan to medium-high heat and add olive oil.
3. Add short rib and brown on all side.Remove from saucepan and set aside.
4. Chop onions, mushrooms and radishes into bite sized pieces and mince garlic
5. Add onions, garlic, mushrooms and cook down for a couple minutes, scraping the bottom with the spatula/spoon.
6. Once onions are tender add the broth and combine. Add the xanthan gum and combine.v
7. Allow broth mixture to come to boil and then add the meat back in and cook for thirty minutes with a lid on. Stir frequently scrapping the pan as you stir.
8. After thirty minutes add the radishes and cook for an additional thirty minutes, stirring frequently. Broth should have thickened a lot at this point. If you feel the need you can add more broth or some water.
9. Serve warm and enjoy!

Ingredients:

Meat

• 2 tbsp olive oil
• 1 lb of lean ground turkey (or beef)
• 1 ½ tbsp Chinese 5-spice (substitute Taco Spice Mix for a more traditional taco seasoning)
• sea salt to taste
• black pepper to taste
• 2 tbsp coconut aminos

Toppings

• ¼ cup chopped cilantro
• ½ cup bell peppers, assorted colours (omit if nightshade-free)
• ½ cup chopped cucumber
• ¼ cup shredded red cabbage
• 1 lime, cut into wedges (to squeeze over each wrap)
• 1 head of butter, bib or Boston Lettuce

Sauce

• 2 tsp tahini or preferred nut/seed butter
• 2 Tbsp coconut aminos
• 1 Tbsp cold-pressed sesame oil
• 1 tsp sesame seeds (for garnish)

Instructions:

1. In a large skillet warm olive oil over medium heat. Add the ground turkey, Chinese 5-spice, salt and pepper.
2. With a wooden spoon or heat-resistant spatula, break the meat up in the pan and spread the spices around.
3. Cook until browned.
4. To make the sauce, combine all ingredients except for the sesame seeds in a small mixing bowl.
5. Use as many or as few toppings you like and serve in cups of lettuce.

Cauliflower Coconut Stew

Ingredients:

• 2 tablespoons coconut oil
• 1 teaspoon cumin seeds
• 1 medium onion, finely chopped
• 3 ripe tomatoes, finely chopped
• 1 medium head cauliflower, stemmed and cut into bite-size florets
• 1 jalapeno, stemmed, seeded, chopped
• 1 can full-fat coconut milk
• 1 cup chopped kale
• 2 tablespoons chopped cilantro
• 1 tablespoon cumin powder
• 1 tablespoon coriander powder
• 2 teaspoons ginger paste
• 1 teaspoon turmeric powder
• 1 teaspoon sea salt

Instructions:

1. In a medium stock pot, heat the coconut oil for 30 seconds on medium heat.
2. Add the cumin seeds and stir until they start to sputter. Then add the onions and cook for another minute, and then, add the tomatoes, stir and cook for a few more minutes until the tomatoes soften.
3. Add the rest of the ingredients and stir together. Cover the pan and simmer for about 15 minutes, stirring every 5 minutes to keep from burning.
4. Ladle the soup into 4 serving bowls and enjoy! Leftover stew can be stored in air-tight container and saved for lunch the next day.

Ingredients:  

Crust

• 1 head cauliflower, stalk removed
• ¼ cup coconut flour
• ¼ cup grated Parmesan (I used nutritional yeast instead)
• 2 eggs, lightly beaten
• 2 tbsp of Italian herbs (basil, oregano, thyme etc.) (optional)
• ¼ tsp of garlic powder
• ½ tsp of kosher salt

Toppings

• diced bell peppers (to taste)
• fresh spinach (to taste)
• diced onions (to taste)
• diced mushrooms (to taste)
• ½ cup of low-sugar tomato sauce
• ½ cup of shredded mozzarella cheese, lactose-free mozzarella or nutritional yeast

Instructions:  

1. Preheat your oven to 400° Fareinheight and line a baking sheet with parchment paper.
2. Break the cauliflower into florets and pulse in a food processor until fine. Steam in a steamer basket and drain well (you can wring out excess moisture using cheese cloth or a clean tea towel). Let cool.
3. In a bowl, combine the cauliflower with the Parmesan, Italian herbs, garlic powder, salt and eggs. Transfer to the center of a baking sheet or pizza stone and spread into a circle, resembling pizza crust. Bake for 20 minutes.
4. Add desired toppings and bake for an additional 10 minutes.