Simple Supper Friday: Fennel and Sausage Bowl
Fennel and sausage bowl.
Dishes like this one have been some of my favorite quick meals lately. There’s so much room for experimentation, and it’s easy to put together based on what’s in the refrigerator. It’s versatile and can be eaten for breakfast, lunch or dinner, and also serves well as a side dish.
I actually made this for lunch yesterday, and sat outside on my patio in the warm sunshine, while I savored each bite. It was in the 60s, which was lovely to come back to after the 30 degree temperatures in Michigan (thankfully, there was lots of sun there though). Lucky for us, the warm weather is supposed to continue and supposedly, it’s going to be in the 70s this weekend. Happy Easter to us, right?!
Speaking of Easter, I need to finish planning my Easter meal. It’ll just be Jesse and me for dinner and so far, all I know is that we’re having a US Wellness Meats sugar-free ham. I’m thinking maybe something with fresh pineapple and a seasonal veggie saute. Naturally, there will be some sort of dessert too because it’s a holiday, and I like to have dessert for holiday meals. I guess because it’s always been the tradition and makes the meal that much more special. Oh, and I’ve had deviled eggs on my mind, especially since my mom was talking about them in the car the other day, when driving me down to the Detroit airport. Funny, I’ve never even made deviled eggs before, but I have many good recipes to choose from.
What are all of you doing for Easter? Are you making anything special? Are any of you coloring eggs?
Ingredients:
- 1 chicken and apple Applegate sausage, sliced
- 2 tsp coconut oil
- 1 tsp grass-fed butter
- 1 small fennel bulb, chopped
- 1 pasture-raised egg, beaten
- 2 Tbsp low-sodium chicken broth
- 4-5 lacinato kale leaves, stemmed and torn into pieces
- Pepper to taste
- 1/4 tsp red pepper flakes
- 1/2 tsp ground fennel
- Dash of paprika
Directions:
- Heat coconut oil and butter in a medium skillet over medium-high heat. Add the sliced sausage and turn heat down to medium. Allow sausage to sizzle and brown in the melted fat for a few minutes.
- Next, add the chopped fennel and chicken broth, and continue to cook for a minute. Then, add the beaten egg and pepper. If need be, add a little more fat (butter or coconut oil) to the pan. Stir and allow to cook for a minute.
- Add the kale, red pepper flakes, ground fennel and paprika. Stir and allow to cook until kale is softened, about 1-minute or so. Add more pepper if needed.
Yields: 1 serving
Italian Sausage Scramble
Italian sausage scramble.
With the busyness of school, life and work, dinner planning is tough sometimes. Specifically, on nights that Jesse and I both get home at 8 p.m. On these nights, if we don’t have leftovers or something in the slow cooker, dinner is almost always a scramble. It’s fast, easy and always satisfies. Sometimes, due to similar reasons, I make a scramble for myself at lunchtime as well. The other day, I whipped up this little gem. The addition of the marinara makes it extra special and takes it to a whole other level. Feel free to add additional veggies or swap out the kale for something else. That’s another beautiful thing about this scramble…it’s so versatile.
Enjoy!
Ingredients:
- 1 tsp garlic and herb grass-fed butter
- 1 clove garlic, minced
- 1 good-quality Italian chicken sausage, sliced (Applegate makes good ones)
- 2-3 fresh kale leaves, torn and stemmed
- 2 pastured eggs, beaten
- 1/3 cup good quality marinara sauce (make sure it’s unsweetened)
- 2 Tbsp full-fat coconut milk
- Pepper to taste
- Avocado for serving, optional
Directions:
- Melt the butter in a medium-sized skillet over medium heat. Add the sliced sausage and minced garlic, and saute a few minutes, until sausage is browned.
- Next, add the chopped kale and saute 30 seconds more. Then, beat the eggs together with the coconut milk, and add to the pan with the marinara. Stir and season to taste with pepper.
- Continue to cook, stirring occasionally, until scramble is cooked through.
- Serve with sliced avocado, if desired.
Yields: 1 serving
Simple Supper Friday: Tropical Chicken Salad
Tropical chicken salad.
I finally cracked open the macadamia nut oil AND macadamia nuts I brought back from Hawaii. The nuts were really tempting to open right away, but we ate a lot of them during our trip and they’re expensive, so I held off. I never really buy them here because of the price-tag, but when in Hawaii, I take advantage of it. They’re still expensive, but better than the prices on the mainland. The oil was a really good deal though. I think I paid $6.99 for a 12.7 oz bottle at the Whole Foods in Honolulu.
This salad makes for an easy lunch or dinner, or heck…even breakfast! It’s refreshing and summer-y, with flavors reminiscent of Hawaii. I ate mine on top of massaged kale (see #3 here for instructions), but romaine, mixed greens, or spinach work as well. Sure, you can eat it plain, but I recommend something leafy and green.
Hope you all have a lovely weekend! I have TONS of homework to do this weekend, so that’s what’s in store for me. On the bright side, this term is nearing the end!
Ingredients:
- 1 lb cooked boneless skinless chicken breasts, shredded
- 1/4 – 1/3 cup homemade macadamia nut oil mayo
- 3/4 cup fresh pineapple, chopped
- 1/4 cup macadamia nuts, chopped
- Sea salt and pepper to taste
- Torn raw kale (stems removed) or romaine, for serving
Directions:
- In a large bowl, combine the shredded chicken, mayo, pineapple and macadamia nuts. Mix well and season to taste with sea salt and pepper.
- Serve atop of raw massaged kale (see link above) or romaine. Other leafy greens work as well.
Yields: 3-4 servings
For the macadamia nut oil mayonnaise:
- 1 pastured egg
- 1 Tbsp apple cider vinegar
- 1/4 tsp ground mustard
- 1 cup macadamia nut oil
- Sea salt and pepper to taste
- Add the egg, vinegar and mustard to the blender, and blend. Once mixed together, slowly and I mean SLOWLY, pour in the macadamia nut oil and only pour little bits at once! If you are not patient and pour too much or go too fast, your mayo will not emulsify.
- Once your mayo is creamy and has emulsified, add sea salt and pepper to taste. Pour into a jar and store in the refrigerator.
Yields: 1 cup
Simple Supper Friday: Taco Kale Salad with Skirt Steak
Taco kale salad with skirt steak.
Wahoo! I made it through another busy week, got some assignments out of the way, and passed my skinfold practical (2 practicals down in that class, 3 to go, plus a midterm and final project). A little bit of relief feels so good, and I can’t express how excited I am when Friday rolls around each week, even if I still have things to do. Life is definitely great, but man, it’s hectic! I can’t help but count down the weeks until this term is over, especially because I get to go home to Michigan during my spring break, but at the same time, I try to remind myself to take things one day at a time. It’s not always easy, but again, I try.
Anyway, in regards to this recipe, it is fantastic! The part that makes it extra special is the rubdown that the kale gets. Yes, rubdown, massage, whatever you want to call it, but the kale gets some up-close and personal attention. Doing so softens the kale, seasons it and draws out more flavor. This technique works great with cabbage too, which is a nice alternative if you don’t have kale on hand for this recipe. Additionally, you can use ground meat or chicken instead of skirt steak, but I highly recommend the steak if you have access to it. Skirt steak is one of my favorite cuts, as it’s tender, easy and quick to cook, and extremely flavorful.
Ingredients:
- 1 lb skirt steak, preferably grass-fed, cut into 1/4-inch pieces
- 1/2 Tbsp grass-fed ghee or fat of choice
- 2 Tbsp organic taco seasoning blend (no sugar or additives)
- Sea salt and pepper to taste
- 1/4 cup chicken broth
- 1-2 Tbsp fresh lime or lemon juice
- One bunch of kale, stemmed and torn into pieces
- Avocado slices
- Fresh salsa (I like the Wildwood/Emerald Valley brand, medium spice)
- Avocado oil for drizzling
- Cilantro for garnish, optional
Directions:
- In a large skillet over medium-high heat, melt the ghee. Next add the skirt steak, and season with sea salt and pepper. Reduce heat to medium, and add the taco seasoning. Saute for a couple minutes, and then add the lime or lemon juice and chicken broth.
- Continue to cook for a minute or two over medium-low heat. You’ll know it’s done when the meat is browned and the liquid has thickened up a bit.
- Meanwhile, add the torn kale pieces to a large bowl. Shake sea salt all over the kale and then massage (yes, massage) the salt into the kale with your fingers for 1-2 minutes. This will help soften the kale and bring out more flavor.
- Dish up the massaged kale into each person’s bowl and top with some of the taco seasoned skirt steak. Drizzle with avocado oil and top with fresh salsa. Garnish with avocado slices and cilantro, if using.
Yields: 3-4 servings
Simple Supper Friday: Indian-Style Turkey Stew
Indian-style turkey stew, served over steamed kale.
I don’t know about all of you, but it’s been one heck of a week for me. I honestly felt like I didn’t have enough time in the day to get everything done, and was tempted to give life a call and say that I wasn’t going to show up. It’s funny, because my yoga teacher said this exact same thing yesterday morning, and mentioned that she was tempted to call in and find a sub, because she wanted a break from life. But, she didn’t…she showed up anyway and shared her honesty. She remembered the bigger picture, and the notion that when we show up on the days we feel like throwing in the towel, we often have the richest experiences.
Everything she said was so reminiscent of my week. I was drowning in assignments, studying, writing, work and projects, and wanted so badly to stop everything. I wanted a reprieve. Instead, I moved forward and did the best that I could, knowing that giving up was not an option. What good w0uld it do, and how would it benefit me? I have goals and aspirations, but challenges and struggles are always going to present themselves. It’s part of the process, and how I face these challenges is reminiscent of my character. This journey is not meant to be easy, and this week especially, I needed that reminder from my teacher to embrace it.
What do you do when you are burnt out, under a lot of pressure and feel like giving life a timeout (that worked on Saved by the Bell, but doesn’t work in real life, unfortunately)?
Meanwhile, here’s a quick and tasty recipe for your Friday. It features garam masala, a warm spice blend that I sadly forget about more often than not. Thankfully, my dear friend, Macala has reminded me about it’s loveliness on numerous recent occasions. It’s one of her favorites to add to ground meat, and I can definitely understand why. I even thought of her when using it in this recipe. Miss Macala, I appreciate you, in more ways than one!
Ingredients:
- 1 lb ground turkey thighs
- 1/2 Tbsp coconut oil
- 1 yellow onion, chopped
- 2 cloves garlic, minced
- 1/2 tsp garam masala
- 1/4 tsp cardamom
- 1/4 tsp cinnamon
- 1/2 tsp cumin
- 1/8 tsp cayenne
- Sea salt and pepper to taste
- 1 14.5 oz can no salt added diced tomatoes
- 1/4 cup full-fat coconut milk
- 1-2 Tbsp grass-fed ghee or butter
- Steamed greens of choice for serving (I used kale)
- Cilantro for garnish, optional
Directions:
- Melt the coconut oil in a large pan over medium heat. Add the onion and garlic, and saute for a couple minutes. Next, add the ground turkey and break up the meat with a spatula.
- Season to taste with sea salt and pepper, and allow meat to brown for several minutes.
- Next, add the spices, diced tomatoes and coconut milk, and mix well. Continue to cook for a few minutes over medium-low heat, until mixture thickens up a bit. Then, mix in the ghee.
- Serve over steamed greens of choice (I recommend kale) and garnish with cilantro, if using.
Yields: 3-4 servings
Yes, that is bright, vibrant green grass in my backyard. You’d almost think it was spring.
Simple Supper Friday: Chicken Spaghetti Soup
Chicken spaghetti soup.
The night I made this soup, I asked Jesse what he wanted for dinner. He suggested spaghetti squash with meat sauce, but I told him I didn’t feel like spaghetti. We’d been having it for dinner quite a bit and I felt like I needed a break. What’s funny, is that the recipe I whipped up is basically a thinner and soupier spaghetti sauce with squash noodles mixed in. Hence the name, spaghetti soup. So, I ended up eating a variation of spaghetti anyway. I guess I must have wanted it unconsciously.
Ingredients:
- 1 lb ground chicken
- 1 Tbsp grass-fed ghee
- 1 medium onion, chopped
- 3 stalks celery, chopped
- 1 cup sliced crimini mushrooms
- 4 cloves garlic, minced
- 2 large carrots, grated
- 1.5 cups frozen kale
- 2 cups no-sugar added marinara sauce (I used Monte Bene Spicy Marinara)
- 1 26.4 oz box Pomi chopped tomatoes (or a 28 oz can)
- 2-3 cups bone broth (or decent store bought broth/stock)
- Sea salt and pepper to taste
- 2 tsp dried oregano
- 1/2 tsp Italian seasoning
- 2 tsp dried thyme
- Red pepper flakes to taste, optional
- 1/2 large cooked spaghetti squash, scraped into strands with fork
- Italian herb-infused olive oil for drizzling, optional, but highly recommended
Directions:
- Melt the ghee in a soup pot over medium heat. Add the garlic, onion and ground chicken. Saute a few minutes, breaking up the ground chicken with a spatula. Then, add the celery and mushrooms and continue to cook, until the meat is fully browned.
- Add the marinara sauce, tomatoes, frozen kale, grated carrots, broth and seasonings, and mix well. Bring soup to a simmer, then reduce heat to medium-low and let cook for 10-15 minutes, stirring occasionally.
- Add the cooked spaghetti squash strands and adjust seasonings if need be. Serve with Italian herb-infused olive oil drizzled on top, if desired.
Yields: 5-6 servings
Simple Supper Friday: Carrot Ginger Chicken Soup
Carrot ginger chicken soup.
I formerly made this soup when I was a vegetarian, which I adapted from a Vitamix recipe. Now that I eat meat, I decided to revamp it with some animal protein. I used to make it with chickpeas, but as you know, I don’t eat beans anymore. This soup tastes delicious all by itself too, but I like one-dish meals and didn’t want to opt for my protein on the side. Plus, I love me a hearty bowl of soup!
Ingredients:
- 2 Tbsp grass-fed butter (coconut oil works too if you don’t do butter)
- 1 lb carrots, peeled and chopped
- 2 medium onions, sliced
- 1-inch piece fresh ginger, peeled and sliced
- 1 navel orange, peeled and separated into slices
- 1/4 inch piece of orange peel
- 1 lb cooked & shredded boneless skinless chicken breast
- 4 cups chicken broth (bone broth is ideal if you have some made)
- Sea salt and pepper to taste
- Pinch of cayenne
- 1/4 – 1/2 tsp ground coriander
- 2 cups chopped kale
The veggies can be chopped into larger pieces because the blender will take care of it.
The soup, whirling in the Vitamix.
Mixing in the kale.
- In a large skillet or soup pot, melt the butter over medium heat. Add the carrots, onions and ginger. Saute for 5-7 minutes or until onions are translucent.
- Add two cups of broth to the mixture and let simmer until carrots are soft.
- Add the orange slices, orange peel and cooked vegetable mixture to the blender. Blend for 30-60 seconds. Add remaining broth and blend again.
- Pour soup back into the pot over low heat. Add the cayenne, coriander, shredded chicken and kale. Season with more sea salt and pepper if needed and desired.
- Once the kale has softened down after a few minutes, the soup is ready.
Yep, that’s green grass in the background. Don’t be fooled though … it’s still cold here!
I know it’s not the prettiest, but it does taste really good!
Simple Supper Friday: Seared Flap Steak with Kale and Mustard Sauce
Seared flap steak with kale and mustard sauce.
I had a wonderful dinner the other night of flap steak with a creamy mustard sauce and a side of sautéed kale. I mentioned this in yesterday’s post, and as promised, am sharing the recipe.
This recipe definitely stands true to simple. The sauce whips up quickly and takes an easy meal to the next level, making it a bit more special. I can’t take credit for the sauce recipe — it comes compliments of Mark Sisson’s cookbook, Primal Blueprint Quick & Easy Meals. I can take credit for how I used it though.
For those unfamiliar, flap steak is a thicker variation of skirt steak. I recently discovered this cut at my neighborhood Whole Foods, and really enjoy it. I figured I’d like it since I love skirt steak so much, and I was right. It cooks fast, but takes a bit longer than regular ol’ skirt steak because it’s thicker. I have a tendency to call it flab steak, and then I catch myself. I think I just like calling it flab steak better. Flab steak does not equal flabby either!
Ingredients:
- 1 small shallot, sliced
- 2 Tbsp butter, preferably grass-fed or organic
- 1/2 cup chicken broth
- 1/4 cup full-fat coconut milk
- 1/2 cup Dijon mustard
- 1/2 Tbsp dried parsley or 1 Tbsp finely chopped fresh parsley
- 1 lb flap steak, preferably grass-fed (you can use skirt steak as an alternative)
- 1/2 – 1 Tbsp fat of choice (I used ghee)
- Sea salt and pepper to taste
- 1 bunch of kale, stemmed and chopped
Mustard sauce.
Directions:
- Melt the butter in a small skillet or saucepan over medium heat. Add the shallot and sauté a few minutes, until softened.
- Add the chicken broth and simmer for five minutes. Then, add the mustard and coconut milk and simmer for two minutes more. Stir in parsley and set aside. The recipe makes about 1/2 cup of sauce.
- Season flap steak with sea salt and pepper. Melt fat of choice in a large skillet over medium-high heat. Once pan is hot, add the flap steak and cook about five minutes each side for medium doneness. Keep a close eye on it though because the thinner ends will cook quicker. If you’re using regular skirt steak, go with three minutes per side. If you like it more done or rare, then adjust accordingly.
- Once meat is done, remove from pan and set aside to rest for 10 minutes before slicing.
- Meanwhile, add a bit more fat of choice to the pan that the meat cooked in, over medium-low heat. Add the kale and season to taste with sea salt and pepper. Sauté for a few minutes, until softened.
- Thinly slice the steak and serve alongside kale. Top the steak with the mustard sauce and enjoy.
Total time: 20-25 minutes
Yields: 2-3 servings (for us, it was 2 servings plus leftover sauce)
My meal, up close.
Simple Supper Friday: Butter Beef Stew
Everyday Paleo’s better butter chicken is one of my absolute favorite recipes. It always satisfies and never disappoints. Additionally, it’s insanely easy to make. I tweak it a tiny bit, but it’s pretty darn close to Everyday Paleo’s original recipe.
To switch things up this time, I decided to try it with beef instead of chicken. I had one pound of grass-fed stew meat that needed to be used and figured it’d taste good in this sauce. So, did it taste good? Yes, of course. To be honest though, the protein swap really didn’t change the flavor much because the sauce is where it’s all at anyway. It was still worth the experiment though and definitely still delicious. As you’ll notice, I called it butter beef stew because I thought better butter beef sounded weird.
Also, side note, but I’m so ready for this early darkness to go away! I made this recipe before going to work the other day, so that it would be ready when Jesse and I got home. I finished cooking and plating at about 5 p.m., and it was way too dark outside for photos. I attempted it, but sadly, it wasn’t too pretty. Of my indoor photos, this one was the best.
Butter beef stew, slightly adapted from Everyday Paleo’s, better butter chicken.
Ingredients:
- 2 tsp coconut oil
- 1 lb grass-fed beef stew meat (feel free to cut chunks smaller if they’re big — it’ll be easier to chew in this recipe!)
- 1 red onion, chopped
- 2 cloves of garlic, minced
- 3 oz tomato paste (1/2 a can or a little more than 1/2 a tube)
- 1/4 tsp coriander
- 1/4 tsp cardamom
- 1/2 tsp chili powder
- 1/2 tsp sea salt
- 1/4 – 1/3 cup full-fat coconut milk
- 1/2 – 1 Tbsp coconut flour (omit if sauce is thick enough)
- 1-2 Tbsp pastured ghee or butter
- Steamed kale, for serving
Directions:
- In a large skillet, heat the coconut oil over medium heat. Add the chopped onion and sauté a few minutes, until translucent.
- Turn heat down to low and add the minced garlic, cardamom, coriander, and chili powder. Stir well to make a paste.
- Add the tomato paste to the onion and spices, and stir to form a thick mixture. Add the stew meat and let brown for a few minutes over low heat.
- Turn the heat back up to medium and add the coconut milk and sea salt.
- Bring the stew to a simmer and turn the heat down to medium-low. Cover and cook for 20-25 minutes or until the meat is cooked all the way through. Stir occasionally throughout the process. If the sauce is too thin at the end of the cooking time, mix in the coconut flour to thicken.
- After the beef is cooked, add the ghee and mix into the sauce until melted. Serve atop of steamed kale.
Simple Supper Friday: Fall Saute with Sage Brown Butter Sauce
Fall sauté with sage brown butter sauce.
I absolutely love sage brown butter sauce, yet for some reason hadn’t made it in a really long time. Thankfully, it’s back in my memory now (and my taste buds remember too), and will probably make an appearance more often. If you’ve never had sage brown butter sauce, this is a great opportunity to try it, and let me tell you, you’re in for a real treat!
Ingredients:
- 12 fresh sage leaves
- 3 Tbsp grass-fed butter
- Half a butternut squash, peeled, seeded and cubed
- 1 green apple, cored and chopped
- 2 cooked boneless skinless chicken breasts, chopped
- 2 cups torn kale leaves
- 1 Tbsp ghee
- Sea salt and pepper to taste
- Chopped walnuts for garnishing, optional
Directions:
- Heat ghee in a large skillet over medium heat. Add the butternut squash cubes and season to taste with sea salt and pepper. Sauté for about five minutes, stirring occasionally. Add the apple pieces and continue to cook for about five more minutes.
- Meanwhile, heat butter in a small skillet over medium-low heat. Once melted, add the sage leaves and cook until the sage is crisp, about five minutes. Watch closely, so the butter doesn’t burn!
- Once done, remove the crisp sage leaves and set aside.
- Add the chicken breast pieces and kale to the squash and apple mixture. Add a bit more sea salt and black pepper to taste.
- Once the chicken is warm and the kale softened, remove from heat and pour the brown butter sauce over top. Crumble the crispy sage leaves into the sauté and mix well.
- Serve with chopped walnuts on top, if using.
Mmm…
Hello delicious food, I love you.
