Sausage & Butternut Squash Skillet (Paleo, Low-Carb, Gluten Free)

Sausage & Butternut Squash Skillet (Paleo, Low-Carb, Gluten Free)

DID YOU KNOW? Butternut squash has over four times the recommended daily value of vitamin A and over half the recommended intake of vitamin C in just one serving!

Vitamin A has the ability to fight diseases like cancer and autoimmune disorders, it can also help prevent the common cold and other infections. Part of how it protects against such a large number of infections and diseases is because vitamin A reduces inflammation, which is at the root of most diseases.

Inflammation is generally caused by an overactive immune system that attacks more than it should. Vitamin A helps to keep your immune system in balance therefore reducing inflammation.

In addition, butternut squash contains high amounts of vitamin C, another common immune system booster that not only helps prevent and treat colds, but also lessens or inhibits the development of more serious conditions from common infections.

Consider adding more butternut squash to your diet to help boost vitamin A & C. Try this yummy Sausage & Butternut Squash skillet.

Sausage & Butternut Squash Skillet 

INGREDIENTS: (serves 3-4)
2 pounds sweet Italian sausage, casings removed (shop for pastured pork sausage)
2 tbsp. fresh sage, finely chopped + 2 tbsp. coarsely chopped
1 tsp. fennel seed
1/4 tsp. ground cloves or ground allspice
2 tbsp. extra virgin olive oil or avocado oil
1 1/2 pounds butternut squash (peeled, seeded and cut into 1-inch cubes)
1 large onion, chopped
4 cloves garlic, sliced
1 tsp. crushed red pepper
1/4 tsp. ground nutmeg
1/2 cup organic chicken stock
Sea salt & ground black pepper to taste

INSTRUCTIONS:

1. In a medium bowl, mix the sausage, finely chopped sage, fennel seed, cloves/all spice and coarsely ground black pepper.

2. In a large skillet with a lid, heat the oil over medium-high. Add the sausage mixture and cook, breaking into large pieces until browned, about 6 minutes.

3. Add the squash, onion, garlic, crushed red pepper, nutmeg and coarsely chopped sage; season with salt and pepper. Cook, stirring occasionally, until the vegetables begin to soften, 2 to 3 minutes.

4. Add the stock and cover. Reduce the heat to medium-low and simmer, stirring occasionally, until the squash is tender, 18 to 20 minutes.

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Wild Salmon with Garlic & Dill

Wild Salmon with Garlic & Dill

DID YOU KNOW? Wild-caught (not farmed) salmon is known to be one of the most nutritious foods.

Research has linked this nutrient-dense fish to everything from improving heart, brain, bone, skin and eyesight health to extending life span and preventing heart attacks & cancer.

Not only does wild salmon contain one of the highest omega-3 contents of any type of fish – making it a great anti-inflammatory food – but each serving is also packed with tons of other vitamins, minerals and protein as well.

Aim for 1-2 serving of wild salmon like Sockeye, Chinook, Coho or Pink each week.

Try this simple salmon recipe. Serve with a side of Sauteed Garlic ChardLemon Garlic Rapini , Cauliflower “Rice” or Vegetable “Rice” for a low-carb, keto & paleo meal.

Wild Salmon with Garlic & Dill

INGREDIENTS: (serves 2-3)
1 lb wild sockeye salmon fillet
4 sprigs fresh dill, finely chopped
2 garlic cloves, finely sliced
2 tbsp avocado oil
Sea salt to taste
1/2 lemon

INSTRUCTIONS:
1. Preheat oven to 425.

2. Wash and pat dry salmon with a paper towel. Place on a baking sheet lined with parchment paper and sprinkle with sea salt.

3. Combine oil, dill and garlic in a bowl. Spread mixture over salmon using a spoon.

4. Bake for 10-15 minutes. Remove from oven and squeeze lemon juice over top.

Pumpkin Leek Soup (Plant-Based, Paleo)

Pumpkin Leek Soup (Plant-Based, Paleo)

Pumpkin Leek Soup is warming and delicious! It’s the perfect recipe for fall with simple ingredients like pumpkin, leeks & carrots.

It’s pumpkin season! Whether you enjoy roasting your own pumpkin or using canned pumpkin for all those great Autumn recipes, you can’t go wrong …

Pumpkin is super low in calories despite being packed with nutrients.

1 cup of pumpkin contains under 50 calories, as it’s 94% water. This makes pumpkin a weight-loss friendly food since you can consume more of it than other carb sources (like grains and potatoes) but still take in fewer calories.

In addition, pumpkin is a good source of fiber, which can keep you feeling fuller for longer and support good gut health.

Pumpkin is very versatile and easy to add to your diet in both sweet and savory dishes. Give this Pumpkin Leek Soup a try – or browse my blog for more great pumpkin recipes!

Pumpkin Leek Soup

INGREDIENTS: (4-6 servings)
1 can pumpkin
1 whole leek
5 large carrots
5 celery stalks
1 pack mushrooms
1 lemon
2 tbsp ghee/butter or coconut oil
1 tsp cumin, ground (optional)
1 tsp coriander, ground (optional)
1 tsp rosemary
Sea salt and black pepper to taste
Filtered water

INSTRUCTIONS:

1. Chop and place all vegetables into a slow cooker.

2. Add all spices.

3. Add filtered water (enough to cover 3/4 of the vegetables).

4. Cook for 4 hours at high setting or 6 hours at low setting.

5. Put cooked vegetables and liquid in a blender, add ghee/butter/coconut oil, and lemon juice (you will probably have to do this in two batches).

6. Blend until a thick and creamy purée is formed.

7. Jar any extra soup, store in the fridge and use within the week.

Pumpkin Leek Soup

Carrot Cabbage Soup (Keto, High-Fiber, Plant-Based)

Carrot Cabbage Soup (Keto, High-Fiber, Plant-Based)

DID YOU KNOW? Cabbage is a great weight loss vegetable since it’s packed with many beneficial vitamins, minerals, plus water and fiber.

It’s also low in calories, containing only 33 calories per cup of cooked cabbage.

Cabbage is full of gut-friendly insoluble fiber, a type of carbohydrate that can’t be broken down in the intestines. Insoluble fiber helps support digestive health by adding bulk to stools and promoting regular bowel movements.

In addition, it’s rich in soluble fiber, which has been shown to increase the number of beneficial bacteria in the gut , like Bifidobacteria and Lactobacilli.

Cabbage can be used in various dishes including:

Carrot Cabbage Soup

INGREDIENTS:
6-8 large carrots
1/2 head green cabbage
1 whole leek
1 cup mushrooms
1/2 lemon (juice only)
1 tsp. coriander
1 tsp. cumin
1 tsp. turmeric
1 tsp. sea salt
2 tbsp ghee or coconut oil
Filtered water

INSTRUCTIONS:

1. Chop and place all vegetables into a slow cooker.
2. Add all spices.
3. Add filtered water (enough to cover 3/4 of the vegetables).
4. Cook for 4 hours at high setting or 6 hours at low setting.
5. Put cooked vegetables and liquid in a high speed blender, add ghee/coconut oil, and lemon juice (you will probably have to do this in two batches).
6. Blend until a thick and creamy purée is formed.
7. Jar any extra soup, store in the fridge and use within the week.

Turn your soups into a complete and nutrient-rich meal in one easy step …

Add 2 scoops of collagen powder into your bowl of soup. Collagen is loaded with nutrients that support skin, hair, nails, joints and the gut lining. Boost all your soups and smoothies with this powerful ingredient!

Carrot Cabbage Soup

Italian Coleslaw 

Italian Coleslaw 

Did you know? Red cabbage packs a more powerful nutritional profile and more overall antioxidants than green cabbage. For example, red cabbage contains about 85 percent of the daily vitamin C our bodies need, while the green version provides 47 percent.

Vitamin C provides antioxidants and collagen protein. The body needs vitamin C to help repair wounds and injuries as well as keeping bones, cartilage and teeth strong and healthy.

Eating raw red cabbage is the best way to get the full impact of its nutrition. Try my Italian Coleslaw recipe below.

Italian Coleslaw

INGREDIENTS: (serves 2-3)

1/2 head purple cabbage
3 large carrots
1 green onion
½ cup fresh parsley
¼ avocado
3 tbsp. olive oil
2 tbsp. balsamic vinegar
1 tbsp. lemon juice
1 tsp. oregano
¼ tsp. sea salt

INSTRUCTIONS:

1. Chop larger ingredients into smaller chunks then place all ingredients into a food processor and process until vegetables are finely chopped.

2. Eat right away or store in the fridge and use within 4 days. Add a protein of your choice to this dish to make it a complete meal or serve as a side to sloppy joes or homemade burgers.