Paleo Shepherd’s Pie

 

I always love comfort food as the weather gets cooler and this Shepherd’s Pie fits the bill. But I don’t necessarily need a lot of heavy, starchy carbs to weigh me down so this recipe is light on the top using cauliflower as the crust. The roasted garlic cloves give it the most wonderful flavour!! (not to mention great nutritional value!).

 

The benefits of cauliflower and garlic go way beyond the delicious taste. Cauliflower is rich in antioxidants that provide an anti-inflammatory effect in the body. It also contains sulforaphane which helps to reduce oxidative stress and tissue/cell damage.

 

If you want to make this dish vegan, just substitute cooked lentils in for the ground meat. I hope you enjoy it!!

 

Paleo Shepherd's Pie

Check out this lighter version of the traditional comfort food. It still has the same great flavour that won't leave you feeling heavy for the rest of the evening.

Course Main Course
Keyword shepherd's pie
Servings 6 servings
Author bonnieflemington

Ingredients

Bottom Layer

  • 1.25 lbs ground meat grass-fed preferred
  • 1/2 onion chopped
  • 4 garlic cloves minced
  • 1 carrot shredded
  • 1 zucchini shredded
  • 1 tbsp extra virgin olive oil
  • 1 tsp sea salt
  • 1 tsp chili powder
  • 1/2 tsp cumin

Mashed Cauliflower Topping

  • 1 large cauliflower head or 2 small
  • 6 roasted garlic cloves see instruction 1
  • 1 tsp sea salt

Instructions

  1. Roasted garlic cloves - done ahead of time - don't skip this step!

    Using a sharp knife, cut ¼ inch from the top of a whole garlic bulb to expose the individual cloves. Place bulb (unpeeled) on top of a square of aluminum foil. Drizzle a bit of olive oil over the top of the bulb, just to moisten. Wrap the bulb with foil and bake in a preheated 400°F oven for 25 to 30 minutes, or until the cloves feel soft when pressed. Once cooled, the whole cloves should push out easily when pressed from the bottom.

    Extra roasted garlic can be used as a spread on veggies or in other recipes.

  2. Prepare bottom layer
    Heat oil in a large skillet over medium heat, and sauté onion + garlic until tender. Add the carrot + zucchini, cook until they start to soften. Add the ground meat, salt, and spices. Cook until the meat is browned, and very little moisture remains.

  3. Prepare Cauliflower

    Chop the cauliflower heads into small chunks, and steam until they soften. Add the steamed cauliflower, roasted garlic and salt to a food processor. On a low setting, puree until smooth. It may be necessary to use the tamper if you have one.

  4. Assemble the pie

    To assemble your Paleo Pie, distribute the meat mixture evenly in the bottom of an 8-inch baking dish. Spread cauliflower mixture over the top, and bake for 25 minutes. If you want, you can sprinkle nutritional yeast on the top.

One Pan Mediterranean Dinner

 

This is one of my favourite recipes that embodies the Mediterranean way of eating. I’m sold on anything that is tasty, easy and only takes one pan to make!

 

I also love the anti-inflammatory health benefits…

 

Feel free to vary up the type of fish that you use (and even the vegetables). There are a few people who avoid tomatoes since they find that nightshade vegetables contribute to their joint pain. Feel free to add another Mediterranean type vegetable instead, like artichoke!

One Pan Mediterranean Dinner

I love this easy, one-pan meal that is quick and tasty and cleans up in a flash.

Course Main Course
Cuisine Mediterranean
Keyword cod
Prep Time 5 minutes
Cook Time 10 minutes
Servings 4 people
Author bonnieflemington

Ingredients

  • 4 cod filets
  • 1 bunch asparagus ends removed
  • 1 cup kalamata olives drained
  • 3 cloves garlic thinly sliced lengthwise
  • 1 pint cherry tomatoes halved
  • 3 tbsp extra virgin olive oil
  • 2 tsp dried dill
  • 1 lemon sliced
  • sea salt and pepper to taste

Instructions

  1. Preheat oven to 450ºF and cover a baking sheet with parchment paper. Place the fillets in the middle of the pan. Add the asparagus, olives, garlic, and tomatoes around the fish.

  2. Brush with olive oil and sprinkle with dill and pepper. Slice the lemon and place one onto each fillet. Squeeze juice from the rest of the lemon onto the vegetables. Roast in the oven for 10-12 minutes. Check if fillets are opaque all the way through and flake easily with a fork. If not, then cook for another few minutes. Serve & enjoy!

Parchment Baked Salmon and Vegetables

 

Parchment Baked Salmon is a quick way to get dinner together on a weeknight. It also has the bonus of easy clean up too. Everything is done in a single package on parchment that can go straight into your organic waste green bin when you are done!

 

Another bonus is that this baked salmon recipe excludes all the common allergens and is “elimination diet” friendly.

 

Salmon is also an excellent source of omega 3 fatty acids. It is supportive of heart health, brain and mood health as well as joint health. In addition, a high level of omega 3 fats helps to reduce inflammation in the body.

 

Feel free to vary up the vegetables with what you enjoy and have on hand.

 

Parchment Baked Salmon and Vegetables

Take a break from clean up with this low maintenance dinner recipe. And as I often do, get creative with the types of vegetables you use as well as the spices you enjoy to make this uniquely your own.

Course Main Course
Keyword baked salmon
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 2
Author bonnieflemington

Ingredients

  • 2 zucchini sliced thinly
  • 2 carrots sliced thinly
  • 2 tsp avocado oil or ghee
  • 4 tsp water
  • 2 boneless, skinless salmon filets less than 1 1/4" thick
  • 1 clove garlic diced
  • sea salt and black pepper to taste

Instructions

  1. Preheat oven to 450F. Toss vegetables with olive oil.

  2. Tear two sheets of parchment paper and fold in half. Open the sheets and place half of the vegetables onto each sheet on one side of the fold. Add 2 teaspoons of water and place a fillet on top. Top with garlic, salt, and pepper.

  3. Fold the other half of each sheet over the fish, and tightly crimp the edges. Put packets flat on a baking sheet and bake for 10-15 minutes.

  4. Remove from oven and check to ensure fish flakes easily with a fork (be careful the steam is hot). Open each pack and place onto plates. Serve & enjoy!

Recipe Notes

Tip: You can mix up the vegetables or herbs to support your own personal diet protocol.

Homemade Paleo Chicken Fingers

I used to make chicken fingers for my kids all the time…usually out of a frozen, processed box and popped in the oven!!

Now that my diet has changed, and I avoid processed chemicals, we still like this meal, but with a slightly different recipe.

I still don’t want to spend time slaving in the kitchen, so I have created this recipe to be quick and easy. Like a homemade “shake and bake!”

To make it even quicker, you can mix up the “breading” mixture and cut the chicken into strips ahead of time. Enjoy!

Homemade Paleo Chicken Fingers

I love that this recipe takes an old favourite and keeps its deliciousness while also makes sure I feel awesome after eating it because it’s healthy too!

Course Main Course
Keyword chicken fingers
Servings 4
Author bonnieflemington

Ingredients

  • 2 lbs chicken breasts cut into strips
  • 1/2 cup almond flour
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 1 tsp paprika
  • 1 tsp rosemary or thyme
  • 1.2 tsp garlic powder

Instructions

  1. Preheat oven to 450F. Cover a large baking dish with parchment paper.

  2. In a large food storage bag, combine all ingredients except chicken. Place a couple of pieces of chicken in the bag and shake until coated. Repeat with the rest of the chicken.

  3. Place chicken on a lined dish and bake uncovered for 20 minutes. Turn over and bake 15 minutes longer or until doneServe & enjoy!

Recipe Notes

Tip: You can roast veggies in another pan at the same time. Just chop, drizzle with oil, and sprinkle with salt and pepper. They might not need to cook as long as the chicken, so check them periodically.

Fish Taco Bowl

I love a good bowl. Mainly because there are an infinite number of options that will make it delicious. I usually take a “bowl” recipe and adjust it to my own tastes and whatever I have on hand. This is one recipe that I created using ingredients that I usually have in the kitchen.

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I made this one with fish because I’m always trying to get more of that into my regular rotation each week. I also ditched the usual rice or quinoa for cauliflower to make this one lower in carbohydrates than a traditional bowl. I then added lots of nutrient-dense options to make for an awesome flavour profile.

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Some of the particular brands that I used include:

Chosen Foods mayonnaise. I like this brand for the clean ingredients that they use. If you want to save yourself some time and skip making the dressing, their Harissa flavoured mayonnaise is excellent. Finally, when making the dressing I love to use Frank’s Hot sauce. We always have it in the house and use it often.

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This is so easy and quick to make and tastes fantastic. I hope you enjoy it!

Fish Taco Bowls

I love an easy-to-make, delicious and versatile bowl recipe. So, I created this one to have on hand. Try it out and vary it up to what you like and have on hand!

Course Main Course, Salad
Keyword fish taco
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 4
Author bonnieflemington

Ingredients

  • 1 head cauliflower rinsed and finely chopped/riced
  • 1 tbsp coconut oil
  • 2 tbsp tamari
  • 4 strips organic bacon cooked and crumbled
  • 2 filets tilapia
  • 4 cups baby spinach
  • 1 bunch green onion diced
  • 1 red bell pepper diced
  • 1 can organic black beans drained and rinsed

Spice Rub

  • 1 tbsp chili powder
  • 1 tbsp ground cumin
  • 1 tsp paprika
  • 1/4 tsp cayenne or to taste for spice
  • sea salt and black pepper to taste

Dressing – Alternately can use Chosen Foods Harissa Flavoured Mayo (see link above)

  • 1/3 cup mayonnaise I like “Chosen Foods” brand
  • 1 tbsp lime juice
  • 1 tsp garlic powder
  • 1 tsp hot sauce I use “Franks” brand
  • 1/4 tsp ground cumin
  • 1/4 tsp sea salt

Instructions

  1. Saute cauliflower rice in coconut oil until soft adding tamari part way through. Meanwhile, chop all vegetables and drain and rinse beans. Set aside.

  2. Cook bacon in the same pan until desired crispiness is achieved. Set aside and break up into pieces. Meanwhile, mix up spice blend for fish

  3. Drain excess fat from pan. Coat fillets with spice mix and cook in the bacon fat. Meanwhile, mix up the dressing.

  4. Assemble bowls by adding baby spinach and cauliflower rice first. Then top with remaining ingredients ending with the dressing. Enjoy!

Quick and Easy Pad Thai

 

I love pad thai, but I don’t like the refined starch in all those noodles!! Now, I have discovered the konjac noodle. And here I want to share with you the recipe that I have created so that I can make a healthy pad thai easily at home.

 

What are konjac noodles you ask? Check out my post here where I discuss the pros and cons.

 

In addition to the high fiber in the noodles, the ingredients in this dish provide the following health benefits…

Shrimp – High in protein, and contain the mineral selenium and vitamin B12, shrimp are powerhouses of nutrition providing anti-inflammatory and antioxidant benefits.

 

Garlic – The allium compounds providing cardiovascular benefits is something that garlic is well known for. However, it also has other important roles. The sulfur compounds are important for our body’s detoxification systems and provide anti-inflammatory benefits.

 

Ginger – Ginger could be considered to be a superfood with health benefits ranging from relief of gastrointestinal symptoms to anti-inflammatory and immune-boosting benefits and also protection from certain types of cancer.

 

Easy Pad Thai

This one is a simplified version of the original so that you can make it on a busy weeknight.

Course Side Dish
Keyword pad thai
Servings 3
Author bonnieflemington

Ingredients

  • 15 pieces shrimp medium, no shell
  • 1 tbsp gluten free tamari
  • 1/3 cup organic broth
  • 3 tbsp rice vinegar can sub apple cider vinegar
  • 1/2 lime juiced
  • 2 tbsp coconut sugar
  • 1 tbsp gluten free tamari
  • 1/8 tsp cayenne optional
  • 210 g konjac noodles
  • 2 tbsp extra virgin olive oil
  • 3 cloves garlic minced
  • 1 tsp minced ginger
  • 1 egg
  • 1 cup bean sprouts optional
  • 2 stalks green onion
  • 1/3 cup chopped cilantro
  • 1/3 cup chopped peanuts

Instructions

  1. Toss shrimp in 1 tbsp gluten-free tamari and set aside. In another bowl mix next 6 ingredients to make the pad thai sauce (broth to cayenne) and set aside.

  2. Bring a medium pot of water to boil. Rinse noodles well and drain. Then plunge noodles into boiling water for a minute, drain, rinse under cool water and set aside.

  3. Place a large pan over medium-high heat. Add oil, garlic, and ginger and stir-fry 1 minute before adding shrimp. Stir-fry shrimp for 2 minutes or until pink. Then push ingredients aside and scramble the egg in a space on the pan.

  4. Add noodles to the pan and start to add the sauce a bit at a time until all is used.

  5. Remove from heat and mix in the bean sprouts, green onion and an additional squeeze of lime if desired. Sprinkle nuts and cilantro on top and serve.

Instant Pot Beef Stew

 

Sometimes you are looking for a hearty dish that will satisfy a crowd and this one fits the bill.

 

The protein, fat, and fiber keep it filling and then blend of herbs and spices keep it delicious!!

 

This is my “go-to” as it is quick in the instant pot, but don’t worry if you don’t have one. You can cook 6-8 hours on low in your slow cooker too!

 

Try it and please let me know how you like it.

 

Instant Pot Beef Stew

Servings 6
Author bonnieflemington

Ingredients

  • 1 tbsp coconut oil
  • 2 lbs stewing beef
  • 1/2 tsp each sea salt, onion powder and black pepper
  • 2 tsp italian seasoning
  • 1 onion chopped
  • 3-4 cloves garlic minced
  • 6 tbsp tomato paste
  • 2 tbsp balsamic vinegar
  • 1.5 lb bag mini potatoes halved
  • 3 carrots diced
  • 2 ribs celery diced
  • 2 tsp Worcestershire sauce
  • 1 bay leaf
  • 4 cups beef or vegetable broth
  • 2 tbsp fresh parsley chopped to garnish

Instructions

  1. Place coconut oil, beef, onion and seasonings on the saute function while you are preparing the remaining ingredients.

  2. Add remaining ingredients as they are ready (except the parsley) and stir to combine.

  3. Cover and seal with the lid, close the vent and set to high pressure for 20 minutes.

  4. After the 20 minutes allow the pressure to release naturally for a minimum of 15 minutes (can be longer) before adjusting the valve.

  5. When open, discard bay leaf, adjust seasonings to your liking and serve with a green salad or green vegetables. Enjoy!

Brazilian Moqueca

GF DF NF V
Recipe + Photo Credit: Thais Melissa van Delft
Website: melskitchen.com.br
Instagram: @_melskitchen_

 

Another gem in the From Scratch Cookbook!

This is a vegan dish that is full of healthy fats, loads of vegetables and tons of flavour.

 

Coconut milk is a nutrition powerhouse. It is an excellent source of important minerals such as magnesium, iron, manganese, and the antioxidant selenium. It is also a fantastic source of medium-chain triglycerides which help to keep you satiated and are also associated with weight loss and increased metabolism.

 

Also, there is an abundance of anti-inflammatory ingredients such as tomatoes, onion, ginger, mushrooms, bell peppers, and broccoli. Enjoy!

Brazilian Moqueca

Do you ever look at the veggies in the fridge and wonder how you can use them? Consider this vegan, Brazilian-inspired stew. It's a light, delicious and full-of-flavor meal that will rock your lunch or dinner! 
Course Main Course
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 4
Author Thais Melissa van Delft

Ingredients

  • 1/2 cup tomato sauce
  • 2 cups coconut milk
  • 1 cup purred winter squash
  • 2-3 tbsp ginger grated
  • 2 tsp coconut oil divided
  • 1 onion diced
  • 100g white shimeji mushrooms sliced
  • 150g crimini mushrooms sliced
  • 2 tsp garam masala
  • 1/2 tsp sea salt to taste
  • 1 cup broccoli florets
  • 1 cup carrot sliced thinly
  • 1 cup red bell pepper julienned
  • 2 tomatoes cut in bite-size pieces
  • juice from 1 lime
  • 1 cup parsley roughly chopped

Instructions

  1. Blend the tomato sauce, coconut milk, squash puree and ginger until smooth.

  2. In a large wok, heat 1 tsp coconut oil over medium heat. Sauté the onions for 2-3 minutes until onions are translucent.

  3. Raise the heat to medium-high and add the cremini mushrooms and the shimeji. Sauté stirring frequently for 7-8 minutes. They should become very soft and slightly golden colored.
  4. Add the mix from the blender to the wok and the garam masala and salt and mix well. Transfer to a bowl and reserve.

  5. Use the same wok and over medium-high heat and add remaining 1 tsp coconut oil.

  6. Sauté the broccoli florets, sliced carrot, bell peppers and tomatoes. You want to sauté them separately from the mushrooms and sauce to keep them crunchy till you serve. Remove the veggies from the wok and set aside.
  7. When you are ready to serve, return the liquid mixture to the wok and add the lime juice. Check and adjust the flavour.

  8. Serve the mixture topped with cooked veggies and basmati rice (my suggestion: star anise flavored) and lots of chopped parsley. 

Recipe Notes

Bonus Tip: The tomato, broccoli, bell pepper and carrot can be replaced with any leftover veggies you have in your fridge. You can also swap the mushrooms with chicken if desired. 

Sweet Potato & Lentil Goulash

GF DF V NF
Recipe + Photo Credit: Candra Reynolds

Website: wifeofagrocer.com
Twitter: @wifeofagrocer
Instagram: @wifeofagrocer
Facebook URL: facebook.com/wifeofagrocer

 

Looking for a quick one-pot meal to make for dinner? This is a fantastic option. Courtesy of the From Scratch 2018 Cookbook, this recipe was created by one of the Academy of Culinary Nutrition graduates.

 

It’s a dish that is free of gluten, dairy, and nuts. While we don’t make lentil dishes in our house (due to allergy), they are a fantastic source of protein and fiber. Feel free to substitute another legume in place of the lentils if you wish.

 

This whole dish is anti-inflammatory with the inclusion of onion, garlic, peppers and pumpkin seeds.

 

This is an easy one to incorporate into your repertoire of dishes!

Sweet Potato & Lentil Goulash

This satisfying vegan dish is packed with nutrients, but let's focus on one of the stars of the show: sweet potatoes. They are packed with Vitamin A (in the form of beta carotene), Vitamin C, Vitamin B6, manganese, potassium and tons of fibre. The beta carotene, a natural pigment which gives the sweet potato its beautiful orange colour, is used as an antioxidant and immune booster.  
Servings 6
Author Candra Reynolds

Ingredients

  • 1 cup lentils
  • 2 cups water
  • 4 tbsp olive oil divided
  • 1 medium onion
  • 4 cloves garlic
  • 1 cup cubed sweet potato
  • 1 cup chopped celery
  • 1 red pepper chopped
  • 1/2 cup pumpkin seeds
  • 1/4 cup pumpkin seed oil
  • sea salt to taste
  • cayenne to taste
  • 1/2 cup chopped fresh parsley

Instructions

  1. Rinse lentils and place them in a pot with 2 cups of water. Bring to a boil, turn down the heat to a simmer and cook for 15 - 20 minutes. 
  2. In a large pan add 2 Tbsp of olive oil. Turn the heat to medium and add garlic and onions. Cook until onions are translucent. 
  3. Add sweet potato, celery, and red pepper. Stir and cook on medium heat for 5 minutes.  
  4. Add cooked lentils, pumpkin seeds and remaining 2 Tbsp olive oil. Combine mixture and simmer, covered, on low heat for 15 minutes. If anything starts to stick you can add a few tablespoons of water.
  5. Remove from heat and add pumpkin seed oil, salt, and cayenne pepper to taste. Continue to stir away from heat for a few minutes. 
  6. Add 1/2 cup chopped parsley to serve. 

Recipe Notes

Bonus Tip: The pumpkin seed oil in this dish really does make the dish in terms of flavour.  You could use olive oil but you would be missing out!

Seaweed Sushi Bowl

 

Do you love sushi? Do you love Buddha bowls? This recipe is a great combo of both and is vegan as well (something to please everyone with this one!).

 

It is also a fantastic choice to support your thyroid health. Most of us don’t get enough sea vegetables in our diet. Yet they are an important anti-inflammatory food. And are a great source of a wide variety of minerals including iodine, which is supportive to the health of your thyroid and its optimal functioning.

 

Seaweed Sushi Bowl

Course Main Course, Salad
Prep Time 10 minutes
Servings 2
Author Bonnie Flemington

Ingredients

  • 1 cup cooked brown rice or quinoa
  • 1 avocado thinly sliced
  • 1/2 cucumber diced
  • 1/2 red or orange bell pepper thinly sliced
  • 1 green onion chopped
  • 2 tbsp dried seaweed arame, wakame, or crumbled nori sheets
  • 2 tbsp sesame seeds

Dressing Ingredients

  • 3 tbsp rice vinegar
  • 3 tbsp gluten free tamari
  • 1 tbsp lemon juice
  • 1 tbsp sesame oil
  • 1/2 garlic clove minced
  • sea salt and pepper to taste

Instructions

  1. Split the first 7 ingredients into 2 bowls.

  2. Mix the rest of the ingredients together to make the dressing.

  3. Pour the dressing over the sushi bowls. Serve and Enjoy!

Recipe Notes

Tip:  This is a great lunch to take on the go.  Keep dressing in a separate container so you can give it a shake before adding it to the sushi bowl.

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Lemon Herb Roasted Chicken

 

I love the taste of lemon chicken! And the blend of lemon, rosemary, thyme, and garlic in this recipe keeps me coming back to it over and over!

 

The bonus is that a meal including a good quality protein source such as this one (along with some tasty vegetables) is a great way to boost your metabolism.

 

By cooking this chicken covered for most of the cooking time, it stays moist and juicy. A little browning at the end is all it needs. Enjoy!

 

Lemon Herb Roasted Chicken

A great metabolism boosting recipe that will become a staple in your house.

Course Main Course
Prep Time 5 minutes
Cook Time 45 minutes
Total Time 50 minutes
Servings 4
Author Bonnie Flemington

Ingredients

  • 2 Lemons sliced
  • 1 tbsp Rosemary
  • 1 tbsp Thyme
  • 2 cloves Garlic thinly sliced
  • 4 chicken breasts boneless, skinless
  • 1 tbsp Avocado oil high heat

Instructions

  1. Preheat oven to 425F. Layer ½ of the lemon slices on the bottom of a baking dish. Sprinkle with ½ of the herbs and ½ of the sliced garlic.
  2. Place the chicken breasts on top and sprinkle salt & pepper. Place remaining lemon, herbs, and garlic on top of the chicken. Drizzle with olive oil. Cover with a lid or foil.
  3. Bake for 45 minutes until chicken is cooked through. If you want the chicken to be a bit more “roasty” then remove the lid/foil and broil for another few minutes (watching carefully not to burn it).
  4. Serve & enjoy!

Recipe Notes

Tip: You can add a leftover sliced chicken breast to your salad for lunch the next day!

 

 

 

Sautéed Kale Buddha Bowl

 

I love buddha bowls!!! And, it is also one of the things I love to make at home. I organize it by making all the individual parts and then lay each item out like a buffet. Each person adds exactly what they want, in the portions they want, so everyone is happy.

 

In this recipe, I will suggest lots of great alternatives so that you can make this how you like it, and also you won’t be restricted to having the exact ingredients on hand if you have a suitable substitution.

 

Some health benefits are:

 

Kale – kale gets a bad rap for being “healthy” and tasting like cardboard. But if it’s prepared properly, and combined with other yummy foods, it is delicious. I love that it is a good anti-inflammatory, antioxidant and has important benefits for cardiovascular and vitamin K for  bone health.

 

Butternut squash – this is a favourite fall starchy vegetable around here and we often make a delicious curried butternut squash soup. For this recipe, the squash is simply roasted in the oven, which can also be a great side dish in another meal. While the starch component means you will want to watch your portions if you’re watching your weight, it still is a great source of fiber and antioxidants and anti-inflammatory compounds that can provide health benefits.

 

Sautéed Kale Buddha Bowl

This is a fantastic recipe to have on hand as it is a quick, easy dinner (as usual), and van be varied to use up what you have on hand.

Course Main Course, Salad
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4
Author Bonnie Flemington

Ingredients

  • 1 butternut squash peeled and cubed
  • 8 turkey sausage**
  • 1 large yellow onion diced
  • 3 cloves garlic minced
  • 1 red pepper diced
  • 1 yellow pepper diced
  • 1 jalapeño pepper optional
  • 1 1/2 tbsp chili powder
  • 2 tsp ground cumin
  • 1/2 tsp sea salt
  • 1/4 tsp cayenne
  • 28 fl oz can diced tomatoes or equivalent freshly chopped
  • 1 410mL can black beans drained and rinsed
  • 8 cups kale (about 1 bunch) washed, trimmed and thinly chopped
  • coconut oil, sea salt and pepper to taste
  • optional toppings such as: green onion or avocado

Instructions

  1. Preheat oven to 350 degrees. Toss butternut squash in a little coconut oil, sea salt and black pepper and place it on a parchment lined baking sheet. Bake in oven 30 minutes or until soft.

  2. Meanwhile, take out 2 pans and place on stove. In one, cook the turkey sausage.

  3. In the other, place a little coconut oil with onion, garlic, peppers and spices. Once soft, add the diced tomatoes and cook until thickened.

  4. Open canned beans. Rinse, drain and set aside.

  5. Finally, when sausage is done, transfer to plate and sauté kale in the used pan with the leftover juices.

  6. Place kale, black beans, tomato mixture, sausage and squash out on counter and have everyone build their own buddha bowl. You can add optional toppings as desired.

Suggested substitutions

  1. In place of the kale you can use: Swiss chard

  2. In place of the turkey sausage you can use: chicken thighs - either cooked stovetop or placed in oven at the same time as the squash (with a little salt and pepper)

  3. In place of the butternut squash you can use: sweet potato or a different variety of winter squash, or you can cook some quinoa or brown rice on the stove.

  4. In place of the black beans you can use: another legume

Recipe Notes

** I use Mark's brand