Harissa Braised Fish

• 1 lb Dover Sole, or other white fish
• ~2 Tbsp Harissa paste*
• coconut oil
• 1/2 onion, sliced
• 1/3 cup sun-dried tomatoes, chopped
• juice of 1/2 a lemon
• sea salt

Rub the Harissa paste on both sides of your fish; set them in the refrigerator to marinate for at least an hour.

Heat the oven and a roasting pan to 375 degrees. Remove the pan, then add the coconut oil and sliced onions. Return to the oven and roast for around 5 minutes, tossing, until the onions soften.

Add the tomatoes, salt, and lemon juice. Roast for 3-4 minutes, and then add the fish. Top with tin foil. Roast until the fish is cooked thru and flaky, around 5 minutes. Remove and serve.

*Harrisa paste can be found at Middle Eastern markets. If you can't find it, use red pepper flakes and cumin.

Nutritional info: 2 servings at 9g carb, 42g prot, 8g fat.


Avocado and Tahini Boats

A delicious, high fat snack!

Time: 2 minutes

• 1 avocado
• tahini
• sea salt and fresh ground pepper

Slice the avocado in half lengthwise. Carefully remove the pit. (I like stabbing it with a sharp knife and pulling it out.) Pour tahini into the avocado, and then dust with salt and pepper. You can also add many different spices if you like; experiment!

Eat slowly with a small spoon, scooping the flesh and tahini out together.

Nutritional info: 1 serving at 3g carb, 35g fat.




Mango Sweet Potatoes

Time: 10 minutes

• 2 sweet potatoes, peeled and diced
• 2 cups frozen or fresh mango, diced
• 1/4 cup coconut flakes
• balsamic vinegar
• sea salt to taste

Add the sweet potatoes and mango to your pressure cooker along with 1/4 cup of water. Bring to pressure and cook for 4 minutes. Drain off the water. Add a dash of balsamic vinegar and toss. Serve topped with the coconut flakes and salt. Another nice addition is a small drizzle of macadamia oil.

Nutritional info: 3 servings at 60g carb, 4g fat.




Better Sweet Potato Fries

Here are a few tips for better fries, using sweet potatoes or white potatoes.

Time: 25 minutes

• 2 sweet potatoes
• coconut oil
• 1/2 tsp baking soda
• sea salt

Peel the sweet potatoes. Slice lengthwise, then into fry-sized strips. Meanwhile, bring a pot of water to a boil. Add 1/2 tsp of baking soda to the water. Once it is boiling, par-boil the fries by adding them to the water and boiling for around 3 minutes. This will soften the tubers, and the baking soda will break down some of the pectin bonds on the outside of the potatoes so they will roast more evenly. Meanwhile, pre-heat the oven to 375 degrees with the roasting pan you intend to use inside.

Add cold water to the pot. Then, strain the sweet potatoes. Add coconut oil to the roasting pan. Add the sweet potatoes and sea salt, tossing well. Roast for 10-12 min or until soft, tossing once. Remove and serve.

Nutritional info: 3 servings at ~53g carb, 7g fat.


Pan Juice Squash

Here is a simple, time efficient winter squash idea. Make use of leftover juices from cooking your meat or main dish to flavor a variety of winter squash.

Active time: 3-4 minutes

• 1-2 winter squash (Acorn, Hubbard, butternut, etc)
• sea salt and pepper
• leftover juices from preparing meat

Halve and seed the squash. Place cut side down on a roasting pan with 1/2 cup of water. Bake 45 min at 375 degrees. Remove and allow to cool enough to touch.

Meanwhile, you will have been preparing your meat. Beef, lamb, turkey, or chicken will all work well. Reserve the pan juices. Dig the squash pulp out of the rind and add to the pan. Mash well with a potato masher. Serve with salt and pepper.

Nutritional info: this will vary greatly, depending on the squash used and how fatty the cut of meat was.