Spiced Beef Stew with Cabbage, Butternut Squash & Sweet Potato

The weather has been chillier and damp the past few days, so this hearty, tasty, fall-spiced one-dish meal has been a sufficient belly warmer. Full of butternut squash, white sweet potato, red cabbage, ground beef, and flavorful spices, it’s a winning combination. Perfect for fall, in my opinion.

Also, this probably comes as no surprise, but the flavors are even more abundant the next day and the texture becomes a bit creamy too. The creaminess is a result of the squash breaking down more when reheated and stirred. The sweet potato holds together more since it’s starchier, but probably adds a dose of its own creaminess as well. Regardless, it’s legit.

Meanwhile, catch me next Wednesday, October 18 on KATU Afternoon Live! I’ll be making my pumpkin spice chocolate clusters that I shared last week. Stay tuned!

Cheers and enjoy!

Ingredients:

  • 2 lb grass-fed ground beef
  • 1-2 tsp grass-fed ghee, butter, or other fat of choice
  • 1 yellow onion, chopped
  • 3 cloves garlic, minced
  • 1 medium red cabbage, chopped
  • 1 medium butternut squash, peeled and chopped into cubes
  • 1 medium sweet potato, peeled and chopped into cubes
  • Splash of chicken broth, homemade or high-quality store-bought
  • 1 Tbsp apple cider vinegar
  • 2.5 tsp ground turmeric
  • 1.5 tsp cumin
  • 1/2 tsp cinnamon
  • Pinch of cayenne
  • 2 tsp sea salt, plus more to taste, if needed
  • Black pepper, to taste

Directions:

  1. Melt ghee or other fat of choice in a large pot over medium heat. Add the onion and garlic, and sauté a couple minutes. Then, add the ground beef and cook until browned, about 5-7 minutes, breaking up the pieces with a spatula as needed.
  2. Next, add the cabbage and 1 tsp sea salt. Stir, cover, and cook over medium-low heat for 5-7 minutes.
  3. Add the butternut squash, sweet potato, broth, vinegar, turmeric, cumin, cinnamon, cayenne, remaining 1 tsp sea salt, and black pepper. Stir, cover, and cook for 10 minutes.
  4. Check sweet potatoes and squash with a fork and if need be, cover and cook for another 3-5 minutes. Taste and adjust sea salt, pepper, and spices as desired.

Yields: 6 servings

 

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Citrus Herb Chicken & Veggie Bowl

Mark this as another delicious one-pan meal to add to your list of easy, healthy recipes. It’s a great go-to anytime, but especially on a busy day. One pan, a complete meal, reasonable number of ingredients, and lots of flavor. The citrus herb marinade really works its magic and takes this dish to the next level. You can find the marinade online at Thrive Market (get 25% off your first order HERE) or at Whole Foods.

On a separate note, I am so excited for tomorrow because I’m going to see Jim Gaffigan live here in Portland! I can’t wait to laugh a lot, kick back, and spend quality time with Jesse and our close friends (we’re going with another couple). I won’t go into details, but life has been a bit heavy lately, so this comes at the perfect time. For those who don’t know, Jim Gaffigan is a comedian and one I’ve been wanting to catch live for a long time. My opportunity is finally here! Meanwhile, if you need a good laugh, check out some of his clips on YouTube.

Cheers and enjoy!

Ingredients:

  • 1 Tbsp grass-fed ghee or other fat of choice
  • 1/2 yellow onion, chopped
  • 2 cloves garlic, minced
  • 2 boneless skinless chicken breasts, diced into 1-inch pieces
  • 1 medium sweet potato, peeled and chopped
  • 1 large broccoli crown, chopped
  • Sea salt and black pepper, to taste
  • 1/4 – 1/3 cup The New Primal Citrus Herb marinade (find HERE and get 25% off your first order)

Directions:

  1. Melt ghee in a large pan over medium heat. Add the onion and garlic, and sauté for a couple minutes. Then, add the diced chicken and season to taste with sea salt and black pepper. Continue to cook for about 5-6 more minutes, until chicken is nearly done.
  2. Add the sweet potato and stir. Reduce heat to medium-low and cover for 2-3 minutes. Then, add the broccoli and marinade, and more sea salt and/or black pepper, if desired. Cover again and let cook for 5-6 minutes, stirring occasionally.
  3. Check doneness of broccoli and sweet potato, and if need be, let cook a little longer.

Yields: 2 servings

 

Chicken Sweet Potato Noodle Bowl

This recipe is simple good, and makes for an incredibly quick and easy meal. And, all in one dish too. It also features homemade vegetable bouillon powder and will leave you with leftovers to store in your pantry (so you can easily make this recipe again!). The homemade bouillon came about because I wanted a concentrated broth flavor, but didn’t want to add a ton of liquid. In my quest, I realized that there are no high-quality bouillon cubes/powder out there (at least not that I’ve seen), so plan B was to make my own. It is incredibly easy to make too.

In a sense, this recipe kinda reminds me of ramen noodles, mainly because of adding the concentrated seasoning to a bowl of “noodles.” I definitely ate my fair share of those back in the day, but really…who didn’t? They were super salty (and MSG-laden), brothy, quick, cheap, and yielded a huge bowl of noodles. I guess you could say this recipe is ramen noodles, but with a 360-degree, health-ifed turn! Anyway, all you need to know is that it is delicious. We ate ours with a side of steamed buttered broccoli and it was fantastic.

Cheers and enjoy!

P.S. I went back on KATU Afternoon Live yesterday and talked about my three popsicle recipes that I recently featured on here. Watch the replay of the segment HERE.

For the vegetable bouillon powder:

  • 1/2 cup large flake nutritional yeast (I like this brand)
  • 1 Tbsp dried minced onion
  • 1/2 Tbsp sea salt
  • 1 tsp granulated garlic or garlic powder
  • 1/2 tsp dried thyme
  • 1/2 tsp dried marjoram
  • 1/2 tsp paprika
  • 1/2 tsp celery seed
  • 1/2 tsp dried sage
  • 1/4 tsp ground turmeric
  • Black pepper, to taste

Combine all ingredients in a food processor or blender. Pulse until mixture turns into a fine powder. Store in an airtight container. You may have to experiment with ratios, depending on your taste, but I recommend 1-3 tsp to 1 cup boiling water to turn this into broth. Great to use as a powder for flavor too, as seen in the recipe below.

For the noodle bowl:

  • 1 Tbsp grass-fed butter or ghee
  • 1 medium-large sweet potato, spiralized into noodles (or buy a package of pre-noodled sweet potato)
  • 2 leftover boneless skinless chicken breasts, cubed or shredded
  • 1 Tbsp homemade vegetable bouillon powder (see recipe above)
  • Generous splash of water (about 3-4 Tbsp worth)
  • Sea salt and black pepper, to taste
  • 2 green onions, chopped

Directions:

  1. Melt butter or ghee in a large pan over medium heat. Once melted, add the sweet potato noodles and chicken. Sauté a few minutes.
  2. Next, add the homemade bouillon powder and a splash of water. Mix well to coat and sauté over medium-low a few more minutes. Add a little bit more water, if needed. Taste and season with a bit of sea salt and black pepper, if needed.
  3. Divide into bowls and garnish with green onions.

Yields: 2 servings

Dairy-Free Creamy Mexican Dip

We’re only a few days away from May and I am so hoping it brings some consistent sun here in Portland. We’ve had a record number of rainy days and the sun has been few-and-far between. April showers bring May flowers though, right?

Anyway, with the approach of May is also Cinco de Mayo and this healthy dip is a great way to celebrate! It’s creamy, spicy and festive! I enjoyed it with veggie slices, plantain chips, and mixed into a taco bowl too (ground meat of choice with taco spices, veggies of choice, and this dip mixed in). There is no dairy in the dip, but the creamy aspect comes from pureed white sweet potato, olive oil, and avocado. It’s wonderful served warm, room temperature or cold. This recipe yields a lot too!

Also, I’ll be making this dip on KATU Afternoon Live next Wednesday, May 3. I’ll be sure to share the replay of the segment once it’s available. UPDATE: watch the replay of my segment HERE!

Cheers and enjoy!

Ingredients:

  • 1 medium-large white sweet potato, peeled and cubed
  • 2 cloves garlic
  • 1/2 large avocado, sliced into quarters
  • 1 lime, juiced
  • 1/4 cup extra virgin olive oil
  • 14 oz container fresh salsa (mild, medium or hot)
  • Sea salt and black pepper, to taste
  • 1/2 cup fresh cilantro
  • Pinch of cayenne, optional

Directions:

  1. Cook sweet potato cubes in a steamer basket over medium heat for about 10 minutes or until tender.
  2. Add the cooked sweet potato to a food processor with the garlic, avocado, lime juice, olive oil, sea salt and black pepper. Blend until smooth, scraping down the sides with a spatula as needed.
  3. Next, add the salsa and cilantro, and pulse several times to incorporate it into the sweet potato mixture. Taste and add pinch of cayenne (or more) if you want it a bit spicier.
  4. Serve warm, at room temperature, or cold with sliced veggies, plantain chips, grain-free tortillas (this variation is also gum-free), or grain-free tortilla chips. It also makes for a tasty topping on tacos, salads, etc.

One-Pan Roasted Veggies & Sausage

 

veggies-and-sausageCan’t beat a simple, one-pan meal. It makes for an easy lunch or dinner and involves little fuss, other than chopping the vegetables. But, that’s a very small task to accomplish to create a healthy meal.

Feel free to make this dish your own by using the veggies, sausage and seasonings that you like. It’s easy to customize and leaves lots of room for variety. In terms of the sausage, I used Aidells Artichoke & Garlic Chicken Sausage, but an Italian variety (Applegate makes a good one) would be great too.

On another note, my 32nd birthday is today! Cheers, joy and well wishes to me! And, on yet another note, my husband and I leave for Iceland this Sunday! We will be there for a full week. It’s going to be majestic! The first stop once we arrive (at 6:45 a.m. their time) is the Blue Lagoon to restore, relax and kick the jet lag. We’re getting shuttled straight there from the airport. Expect some beautiful photos to ensue soon!

Ingredients:

  • 2 large carrots, sliced into 1/4″ rounds
  • 2 small-medium white sweet potatoes, peeled and cubed
  • 2 small heads broccoli, chopped into florets (peel and chop stem too)
  • 16 oz package artichoke & garlic or Italian chicken sausage, sliced
  • 2 cloves garlic, minced
  • 2 shallots, sliced
  • 2-3 Tbsp avocado oil or melted coconut oil
  • 1 Tbsp apple cider vinegar
  • Sea salt and black pepper to taste
  • 1/2 tsp granulated onion or onion powder
  • 1 Tbsp dried parsley
  • 1 Tbsp dried oregano
  • 1 tsp dried thyme
  • Pinch of cayenne

Directions:

  1. Preheat oven to 375 degrees F.
  2. On a large baking sheet, mix together the chopped veggies (make sure pieces are uniform for even cooking), minced garlic, sliced shallot and sliced sausage.
  3. In a small dish, mix the melted coconut oil (or avocado oil) with the apple cider vinegar, oregano, thyme, parsley, cayenne, granulated onion (or onion powder), sea salt and black pepper. Pour over vegetable mixture and toss with tongs to coat.
  4. Place pan in preheated oven and bake for 20 minutes. Stir and place back in oven for another 20 minutes or until vegetables are cooked through and tender.

Zesty Roasted Sweet Potatoes & Cauliflower “Rice”

roasted-sweet-potatoes-and-rice

Happy New Year! I hope all of you had wonderful holidays, got to spend time with loved ones, and enjoyed good food…and maybe drinks too! Jesse and I had a lovely time back in Michigan and as usual, the time flew by much too fast. There were many holiday festivities while we were home and even a little birthday celebration for Jesse (his 36th birthday was NYE – also the day we flew back to Portland). We’re grateful for the time we had, and feel fortunate we were able to be there for and with our families.

Meanwhile, I have an intention to invest more time in my blog this year, even if it’s only a little bit more. I enjoy having this space to share and miss doing so on a more regular basis. Last year was challenging in many ways and stepping back was necessary for me. Some challenges still continue, but things are evolving. Coming back around, I think blogging will be quite nurturing and I look forward to it.

Anyway, onto this side dish. It’s a bit zesty, a little spicy, and a lot flavorful! Pair it with chicken, fish, eggs, or even meatballs for a complete meal. I think it’s even tasty cold, but with the frigid temps we’ve been having (in the 20s, which is so cold for Portland), I’ll stick to eating it warm for now. Enjoy!

Ingredients:

  • 2 large white sweet potatoes, peeled & chopped into 1-inch pieces
  • 1 large garlic clove, minced
  • 1/2 yellow onion, sliced into thin half moons
  • 16 oz coarsely riced cauliflower (I used a fresh riced pack from New Seasons)
  • 1-2 Tbsp avocado oil (I used this brand)
  • 1.5 tsp dried parsley
  • 1 tsp paprika
  • 1/2 tsp dried thyme
  • Pinch of cayenne pepper
  • Fresh ground lemon pepper seasoning, to taste (I used this one)
  • Sea salt and black pepper, to taste

Directions:

  1. Preheat oven to 400 degrees F. On a large baking sheet, mix together sweet potato pieces, onion, garlic, all the spices, and 1 Tbsp of the avocado oil. Place in preheated oven and bake for 20 minutes.
  2. Remove the pan from the oven and add the cauliflower rice. If needed and/or desired,  add up to 1 Tbsp more avocado oil and additional sea salt and black pepper. Mix well and place pan back in oven for 20-30 minutes, stirring midway through.

 

Beef and Butternut Squash Stew

beef-stew-2016-2

October is officially here and it’s truly starting to feel more like fall. With a more noticeable shift in weather this past weekend, it felt like an appropriate time to make a slow cooker stew and eat my first winter squash of the season. I was inspired by this recipe and tweaked it a bit to make it what I wanted. It turned out just right. Hope you enjoy!

Ingredients:

  • ~2 lb grass-fed beef stew meat
  • ~1/2 cup tapioca flour/starch
  • 1-2 Tbsp grass-fed ghee or butter
  • 1 yellow onion, chopped
  • 2 garlic cloves, minced
  • ~1.5 lb butternut squash, peeled and cut into cubes
  • 1 medium white sweet potato, peeled and cut into cubes
  • 2 large carrots, chopped
  • 8-10 crimini mushrooms, sliced
  • 2 Tbsp coconut aminos
  • 2-3 cups chicken, beef or vegetable broth, preferably homemade
  • 1/4 cup dry red wine
  • 1/2 tsp paprika
  • 1.5 tsp raw honey or coconut sugar
  • 1 bay leaf
  • 1-2 tsp sea salt or to taste
  • Black pepper to taste
  • 4-5 kale leaves, de-stemmed and torn into pieces

beef-stew-2016

Directions:

  1. Place tapioca starch in a large, shallow bowl. Add the stew meat and toss to coat.
  2. Melt ghee or butter in a large pan over medium heat. Add the onion and sauté a couple minutes, until soft. Next, add the garlic and stew meat. Continue cooking until beef has browned. Then, add the beef and onion mixture to the bottom of the slow cooker.
  3. Pour a little bit of the broth into the sauté pan to deglaze it and loosen the brown bits. Once deglazed, add to the slow cooker with the meat mixture.
  4. Add the squash, sweet potato, carrots and mushrooms to the slow cooker. Then, add the sea salt, pepper, paprika, bay leaf, coconut sugar, coconut aminos, broth and red wine. Stir well.
  5. Place the lid on the slow cooker and cook on low for about 7 hours. During the last 30-45 minutes of cooking, add the kale and stir well.
  6. Taste and add more sea salt and pepper, if desired. Remove bay leaf and serve.

Yields: ~6 servings