Squash 'n Sprout Nutty Roast

Active time: 20-30 minutes
Cooking time: 45 minutes

• 2 lbs. Brussels sprouts, trimmed and halved
• 2 butternut squash (or other winter squash) - halved, seeded, peeled, and cubed
• 3 Tbsp. coconut oil
• 3 Tbsp. almond butter
• 1 1/2 tsp. tamari soy sauce
• 1 1/2 tsp. maple syrup
• 3/4 tsp. red pepper flakes
• sea salt

Preheat the oven to 400 degrees. Prep your vegetables, and then add them to a large baking sheet.

Combine the remaining ingredients in a small saucepan. Stir over low heat to melt the coconut oil, and mix well--Unless, of course, you are lucky enough to live somewhere where it's warm enough that your coconut oil is already liquid. Once mixed, pour over the veggies and toss to coat.

Roast for 20 minutes, and then toss well again. Roast for 20 to 25 more minutes until the veggies are done to your liking.

Nutritional info: 6 servings at 29g carb, 11g fat.


Moroccan Chicken Stew

This recipe is super-sized, so you'll have lots of leftovers. Adjust accordingly if your needs are different!

Active time: 30 minutes
Total time: 1 hour 20 minutes

• 5 Tbsp. coconut oil (divided)
• 1 lemon, sliced thinly crosswise (remove any seeds)
• 3 lbs. chicken breasts or thighs, diced
• 2 onions, chopped
• 4 cinnamon sticks
• 2 tsp. cumin
• 2 tsp. cumin seeds
• 2 tsp. orange peel
• 1 tsp. coriander
• 1 quart chicken stock or water
• 1 lb. diced tomatoes (or you can use 1 can diced tomatoes)
• 4 lbs. sweet potatoes, peeled and diced (I used the whiter fleshed variety)
• 2 cups raisins
• 2 lbs. spinach
• sea salt and pepper to taste

In a medium skillet, sauté the sliced lemon with 1 Tbsp. of coconut oil. Flip the slices a time or two, cooking until they have softened and browned just a bit. Place them aside for later.

Heat a large pot over medium heat and add the remaining coconut oil. Sauté the chicken and onions in the pot until the chicken has browned and the onions are soft. Add the spices and continue to sauté for about 5 minutes more.

Add all of the remaining ingredients except for the spinach. Bring to a simmer for about 30 minutes. Stir in the spinach a little at a time. Cook until all the spinach has wilted; season with the salt and pepper.

Nutritional info: 10 servings at 60g carb, 40g prot, 12g fat.




Spiced Spinach Sauté

Pumpkin pie spice makes for a surprisingly good twist on this veggie side dish. (Pumpkin pie spice is a mix of cinnamon, ginger, cloves, and nutmeg.)

Time: 3 minutes

• 1 Tbsp. grass-fed butter
• 3 handfuls Spinach
• 1/4-cup raisins
• 1/8 tsp. pumpkin pie spice
• sea salt

Heat the butter over medium in a skillet. Add the remaining ingredients and sauté until the spinach has wilted. Serve warm.

Nutritional info: 2 servings at 17g carb, 5.5g fat.




Yucca Two Ways

Yucca is a dense, starchy root that is a staple in some parts of the world. I've written a few yucca recipes in the past, but I thought I'd revisit this versatile root with a couple of simple ideas.

Carbs are essential for training and competing in glycogen-dependent sports. If one is trying to accomplish this on a clean diet, it can be a daunting task to consume enough day in and day out. Yucca root, by virtue of being so dense, can come to the rescue. A cup of yucca contains almost twice the net carbs of a sweet potato!

Depending on where you live, you may be able to find yucca in your regular grocery store. If not, then look for it in ethnic markets. Asian or Latin markets should have yucca.

Yucca can be used in many ways. First, we'll make a batch of basic boiled yucca, and then look at a few simple ways to add variety.

Basic yucca prep:

I like to make a large batch that will last me a while. Go big and save on overall prep time!

Yucca has a very woody outside that you will need to peel with a sharp knife. Then, cut the yucca crosswise about every 3/4-inch. You'll see a stringy thread that runs down the center of the yucca. Cut your yucca "discs" in half so that your cut crosses this thread. You then want to notch out the center containing this thread and discard it. Dice the yucca.

Add your diced yucca to a pot of water and bring to a boil. Boil for 20 to 30 minutes or until the yucca has become soft. Drain the water.

Nutritional info (1 cup yucca): 73g carb.

I often just add the boiled yucca to whatever I'm eating, or have it on the side with a little salt and olive oil.

Below, you'll find two other simple ways to use your yucca for variety:

Yucca Hash:

Time: 5 minutes

• bacon or other reserved cooking fat/juices
• boiled yucca
• taco seasoning
• chopped cilantro
• sea salt

Cook some bacon for breakfast and reserve some of the bacon fat in the skillet once you are done. Add some boiled yucca, along with a dash of taco seasoning, sea salt, and a bit of fresh chopped cilantro. Sauté until browned to your liking, then serve with the bacon.

Nutritional info: 1 cup = 73g carb, fat will vary.

Yucca Patties:

Time: 10 min

• boiled yucca
• coconut oil or tallow
• sea salt, pepper, cumin, and oregano to taste

Place about 1/2 cup of boiled yucca in a bowl. Mash well with a fork, and then add the seasonings of your choice. Mix, and then form into a patty about 1/2 inch thick. It should be about the diameter of a silver dollar pancake.

Place into a small skillet that you've greased with coconut oil or tallow. Fry for about three minutes per side on medium. Serve warm.

Nutritional info: 1 patty as above will be ~35g carb.