Spaghetti squash is a great substitute to traditional pasta and has a mild flavor that will not overpower the tomato sauce. This dish is higher in carbs so keep that in mind when planning out your meals for that day.
1 Tbs. plus 1 tsp. of olive oil
4 lb. spaghetti squash
2 cups coarsely chopped button mushrooms
1 small onion, chopped
1 tsp. minced garlic
1 pound of grass-fed beef
1 cup of no-sugar added paste sauce*
salt and pepper
2 Tbs. butter
4 Tbs. parmesan cheese
1 Tbs. chopped fresh basil
27 G of Protein
29 G of Fat
16 G of Carbs
1. Preheat oven to 375° F.
2. With sharp knife poke holes all over the squash and place on a rimmed baking sheet.
3. Roast squash until tender, about 1 hour, carefully flipping half way. You’ll know it’s done when you can pierce it easily with the end of a small sharp knife.
4. Take squash out of the overn and set aside to cool.
5. While the squash is cooling, prepare your sauce.
6. Heat the olive oil in a large frying pan over medium heat.
7. Add mushrooms, garlic, and onion to cook, stirring occasionally, until the mushrooms are nicely browned, about 15 minutes.
8. Add the ground beef to the frying pan and break the beef into crumbles with a spatula while cooking until beef is thoroughly browned, about 7 minutes.
9. Turn the heat on your stovetop to low and add the tomato sauce.
10. Stir to incorporate the tomato sauce well. The mixture will be more meat and veggie than tomato sauce.
11. Add salt and pepper to taste and keep the sauce warm while you are working with the squash.
12. Cut the cooked squash in half and remove the seeds.
13. Using a kitchen fork, lightly scrape the fork along the flesh of the squash creating spaghetti-like strands.
14. Toss the spaghetti strands with the butter.
15. Now that you have your spaghetti, divide it evenly among four plates and top with an equal amount of sauce. Sprinkle with parmesan and fresh basil.*
This take on an Italian caprese salad gives you the same fresh taste using red wine vinegar instead of balsamic.
1 ripe tomato or 2 ripe tomatoes, cored and thinly sliced crosswise
4 oz. fresh buffalo mozzarella*
1 Tbs. extra virgin olive oil
1 tsp. red wine vinegar • salt and pepper
1 Tbs. chopped fresh basil
17 G of Protein
37 G of Fat
9 G of Carbs
1. Lay alternating slices of tomato and mozzarella around the plate.
2. Drizzle with olive oil and a few splashes of vinegar.
3. Season with salt and pepper to taste and top with basil.
4. Serve immediately.
Halibut is a fish that many people have not cooked with, and this recipe will be a great introduction to this fish if you are counted among them. Be sure to use fresh herbs if you can as they will provide a more subtle seasoning allowing the taste of the Halibut to shine.
- 1/4 cup chopped fresh thyme
- 1/4 cup chopped fresh oregano
- 1/4 cup chopped fresh flat-leaf parsley
- cayenne pepper
- salt and black pepper
- 1/4 cup coconut oil*
- 2 (5 oz.) halibut steaks (about 3/4 inch thick)
- 14 asparagus spears
- 1 lemon
33 G of Protein
31 G of Fat
7 G of Carbs
*NOTE: Spectrum organic coconut oil is a good option to purchase.
1. Preheat and oil the grill or preheat a stovetop grill pan over medium-high heat.
2. Combine the thyme, oregano and parsley in a shallow bowl.
3. Season with cayenne, salt and black pepper to taste, tossing to blend well.
4. Using a pastry brush, generously coat both sides of the halibut steaks with half the coconut oil.
5. Press both sides of the fish into the herb mixture, pushing down to coat well.
6. Use the remaining coconut oil to coat the asparagus.
7. Place the steaks and asparagus on preheated grill (or stovetop grill pan).
8. Grill, turning once, until the fish is just barely cooked through, and the asparagus has the your desired consistency about 12 minutes.
9. Remove from heat and serve.
Salmon is packed with Omega-3 fatty acids which have been found to have great benefits. The butter and almonds add a great nutty flavor to this already delicious fish. Wild-caught salmon will provide you with the greatest health benefits and flavor.
- 1 lb. skin-on salmon fillet
- salt and pepper
- 3 Tbs. butter*
- 1/2 cup slivered almonds
- 1 Tbs. freshly squeezed lemon juice
- 2 Tbs. chopped fresh chives
- cracked black pepper, for optional garnish
- 1 cup of broccoli
42 G of Protein
43 G of Fat
12 G of Carbs
*NOTE: Kerrygold butter and Organic Valley butter are good options to purchase.
1. Preheat oven to 500°F and start a pot of water for steaming.
2. Season the salmon with salt and pepper to taste. Set aside.
3. Place the butter and almonds in a small baking pan and into the preheated oven.
4. When the butter has melted, add the salmon, flesh-side down.
5. Roast for 5 minutes; then, turn and continue to roast until the salmon is barely beginning to flake, about 3 minutes more. (You can test by sticking the point of a small sharp knife into the flesh to see if it flakes or easily comes apart.)
6. As the salmon is cooking, steam broccoli to desired tenderness.
7. Remove the pan from the oven and transfer the salmon to a serving platter.
8. Stir the lemon juice and chives into the sauce in the pan and immediately pour over the salmon and steamed broccoli.
9. Sprinkle with cracked black pepper, if desired, and serve.