• 2 large unripe plantains
• olive oil
• juice from 1/2 a lemon
• freshly ground sea salt

1. Preheat the oven to 350 degrees F. Lightly grease 2 large baking sheets with olive oil.
2. Peel the plantains and slice thinly on a diagonal. In a medium bowl toss the plantains with some olive oil, the juice from 1/2 a lemon and a generous sprinkle of salt.
3. Arrange in a single layer on the prepared baking sheets. Bake for 30 minutes, or until golden and crisp.

Nutritional Analysis: One serving equals: 110 calories, 2g fat, 133mg sodium, 22g carbohydrate, 2g fibre, and 1g protein

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• 2 teaspoons olive oil
• 2 garlic cloves, minced
• 1 yellow onion, chopped
• 1 red bell pepper, chopped
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1 teaspoon dried thyme
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1 Tablespoon tomato paste
• 2 omega-3 rich eggs
• 2.5 pounds organic, ground turkey
• 1 cup natural ketchup (no sugar or corn syrup)

1. Preheat the oven to 325 degrees F. Lightly grease a small casserole pan with olive oil.
2. Place a skillet over medium heat, add the olive oil, garlic, onions and peppers. Sauté until soft, about 10 minutes. Remove from heat and allow to cool slightly.
3. Add the spices, tomato paste, eggs and turkey. Mix well then transfer to the prepared pan, shaping into a loaf. Pour the ketchup evenly over the top of your loaf. Bake for 90 minutes, and until no longer pink in the center.

Nutritional Analysis: One serving equals: 146 calories, 2g fat, 322mg sodium, 5g carbohydrate, .5g fibre, and 25g protein

• 3 boneless skinless chicken breasts
• 1/4 cup almond flour
• 1/4 cup arrowroot starch
• 1/2 teaspoon salt
• dash of pepper
• 3 Tablespoons Dijon mustard (gluten free)
• 3 eggs
• 3 Tablespoons olive oil
• 1 box gluten free crackers, ground to crumbs
• 1 cup nutritional yeast

1. Preheat the oven to 205 degrees C (400 degrees F). Lightly grease 2 baking sheets with olive oil.
2. Rinse the chicken breasts and pat dry. Place between two sheets of parchment paper and pound it down to ½ inch thickness. Trim off any excess fat and cut into 2-inch strips. Cut the strips into about 80 2×2 inch nuggets.
3. Arrange 3 shallow bowls next to your prepared baking pans. In the first bowl combine the almond flour, arrowroot starch, salt and pepper. In the second bowl combine the Dijon, eggs and olive oil. In the third bowl combine the gluten free cracker crumbs and nutritional yeast.
4. Take each chicken piece and drag it through bowl #1, dip into bowl #2 and roll in bowl #3. Place each coated nugget on the prepared baking sheets.
5. Bake the chicken for 20 minutes, then turn the oven on high broil for about 2 minutes to get them really crispy.
6. Serve with natural ketchup and mustard.

*Freeze leftover nuggets in a freezer safe bag. To reheat place on a baking sheet at 350 degrees F for 20 minutes, or until warmed through.

Nutritional Analysis: One Serving equals: 37 calories, 1g fat, 44mg sodium, 2g carbohydrate, 1g fibre, and 4g protein

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• 1 Tablespoon olive oil
• 1 small red onion, chopped
• 1 small yellow onion, chopped
• 3 garlic cloves, minced
• 3 lbs organic, boneless, skinless chicken breasts
• salt and pepper
• 12 dried figs, chopped
• 1 cup butternut squash, chopped
• 1 cup chicken broth
• 1 teaspoon dried rosemary
• 2 Tablespoons fresh tarragon, chopped
• 2 Tablespoons fresh sage, chopped

1. In a large skillet place the olive oil over medium heat. Add the onions and garlic and sauté for 5 minutes.
2. Rinse the chicken and pat dry. Season with salt and pepper. Add to the skillet, browning each side for about 5 minutes.
3. Transfer the contents of the skillet to your slow cooker and top with the remaining ingredients.
4. Cook on low for 6 hours.

Nutritional Analysis: One serving equals: 389 calories, 7g fat, 400mg sodium, 27g carbohydrate, 2g fibre, and 48g protein

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• 1/2 cup blanched almond flour
• 1/2 cup flax meal
• 1 Tablespoon coconut flour
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 teaspoon ground cinnamon
• 3 eggs
• half of a ripe banana, mashed
• 1/3 cup coconut crystals
• 2 Tablespoons pure maple syrup, grade b
• 1/4 cup coconut milk, canned, full fat
• 2 Tablespoons almond butter
• 1 teaspoon vanilla extract
• 1 Tablespoon coconut oil, melted
• 1/2 cup golden raisins
• 1/2 cup raw pecans, chopped

1. Preheat oven to 177 degrees C (350 degrees F). Lightly grease a mini muffin pan with coconut oil.
2. In a medium bowl combine the almond flour, flax meal, coconut flour, baking soda, salt and cinnamon.
3. In another medium bowl combine the eggs, banana, coconut crystals, maple syrup, coconut milk, almond butter and vanilla. Mix until smooth. Add the dry ingredients into the wet ones and mix well.
4. Slowly add the melted coconut oil, mix until all the lumps disappear.
5. Add the raisins and pecans and mix well.
6. Divide the batter for 24 mini muffins. Bake for 15-20 minutes, until golden and fully set.
7. Cool on a wire rack for 10 minutes. Store in an airtight container in the fridge.

Nutritional Analysis: One Serving equals: 88 calories, 6g fat, 65mg sodium, 7g carbohydrate, 1g fibre, and 3g protein

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• 4 bone-in, skin-on, organic chicken thighs
• 1 teaspoon smoked paprika
• 1 teaspoon garlic powder
• 1 teaspoon ground cumin
• 1 Tablespoon olive oil
• 1/4 teaspoon allspice
• 1/2 teaspoon onion powder
• 1 packet Stevia
• dash of salt and pepper

1. Preheat oven to 218 degrees C (425 degrees F).
2. Rinse the chicken and pat dry. Place in a large ziplock bag.
3. In a small bowl combine the remaining ingredients. Add to the ziplock bag and toss until the chicken is fully coated.
4. Place the coated chicken thighs on a broiling pan. Bake for 40 minutes.

Nutritional Analysis: One serving equals: 248 calories, 18g fat, 428mg sodium, 1g carbohydrate, 0g fibre, and 18g protein

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• 4 halibut fillets
• 1 Tablespoon coconut aminos
• Juice from one lime
• 2 garlic cloves, minced
• 2 teaspoons fresh ginger, minced
• 1 Tablespoon olive oil
• 1 teaspoon toasted sesame oil
• 2 Tablespoons fresh cilantro, chopped
• 1/4 teaspoon sweet paprika

1. Preheat the oven to 177 degrees C (350 degrees F). Lightly grease a baking pan with olive oil.
2. Rinse the fillets and pat dry. Place in the prepared pan.
3. In a small bowl combine the remaining ingredients. Brush over the fillets.
4. Bake for 15 minutes, then turn the oven to broil for an additional 3 minutes.

Nutritional Analysis: One Serving equals: 201 calories, 7g fat, 250mg sodium, 3g carbohydrate, 1g fibre, and 30g protein

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• 1/4 cup coconut flour
• 1/2 teaspoon pepper
• 2 teaspoon dried ground mustard
• 1 teaspoon allspice
• 1 teaspoon smoked paprika

For the Tropical Pork Ribs:

• 1-3 lbs boneless country style ribs
• 2 Tablespoons coconut oil
• 1/2 yellow onion, chopped
• 2 red apples, chopped
• 1/2 cup fresh pineapple, chopped
• dash of smoked paprika
• salt and pepper to taste
• small butternut squash, peeled, seeded and cubed
• 1/2 orange bell pepper, chopped
• 1/2 red bell pepper, chopped
• 1/2 cup apple sauce

1. In a medium bowl combine the Tropical Spice Rub ingredients.
2. Rinse and pat dry the pork ribs. Season with salt and pepper, then coat each side with the Tropical Spice Rub.
3. In a large skillet, place the coconut oil over medium-high heat. Place the coated ribs in the skillet, and brown on all sides.
4. Place the browned ribs in your slow cooker.
5. In the skillet, over medium heat, combine the remaining ingredients. Heat for 5 minutes, mixing until fully incorporated. Remove from heat and spread evenly over the top of the ribs.
6. Cover and cook on low for 4-6 hours.

Nutritional Analysis: One serving equals: 359 calories, 12g fat, 405mg sodium, 23g carbohydrate, 4g fibre, and 23g protein

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• 3 (5oz) cans albacore tuna, in water
• 2 omega-3 eggs
• 1 teaspoon lemon juice
• 2 teaspoons Dijon mustard
• 2 Tablespoons flax seeds, ground
• 1 Tablespoon fresh dill, minced; or 1 teaspoon dried dill
• dash black pepper
• 2 Tablespoons olive oil

1. Drain the tuna and flake into a medium size bowl. Add the eggs, lemon, Dijon, flax, dill and pepper. Mix well.
2. In a large skillet place the olive oil over medium heat. Form the tuna mixture into 8 patties. Flatten each patty onto the skillet and cook for 3 minutes per side.

Nutritional Analysis: 108 calories, 5g fat, 182mg sodium, .4g carbs, .3g fibre, 15g protein

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Most chicken salad recipes contain loads of mayonnaise or dairy products, but not this one. A simple can of coconut milk makes this salad deliciously creamy while roasted chiles, fresh cilantro, sweet fruit and crunchy pecans really bring the flavor. Serve on large butter lettuce leaves.
Makes: 8 Servings

Here’s what you need…
For the Creamy Coconut Dressing:

• 1 (14oz) can coconut milk, full fat
• 1/4 cup fresh cilantro, chopped
• 1 Tablespoon apple cider vinegar
• 1 Tablespoon coconut oil, melted
• 1/8 teaspoon garlic powder
• lemon zest (all you can get from one small lemon)
• 1 teaspoon lemon juice
• dash salt
• dash pepper

For the Salad:

• 1 cup celery, finely chopped
• 1 cup red grapes, halved
• 1/2 cup pecans, chopped
• 1 apple, finely chopped
• 4oz can mild chopped green chiles
• 1 lb roasted chicken, chopped

1. For the Creamy Coconut Dressing: Combine all of the ingredients in a medium bowl. Whisk well and then set in the fridge to chill while you prepare the salad.
2. For the Salad: Combine all of the ingredients in a large bowl. Add the creamy coconut dressing and mix well. Season with salt and pepper. Serve with large lettuce leaves and Dijon mustard.

Nutritional Analysis: 286 calories, 20g fat, 80mg sodium, 6g carbohydrate, 2g fibre, and 19g protein

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