Jambalaya

This one is a spicy Southern dish. I used El Pato sauce, but if you are not a fan of spicy foods, you might consider regular tomato sauce instead. Look for sausages that don't contain nitrates.

10 min prep time
25 min cooking time

• 1 Tbsp olive oil + 1 tsp, divided
• 1/2 lb spicy sausage, sliced (look for anoudale sausage)
• 1/2 lb shrimp
• 1 C chopped onion
• 3/4 C chopped green pepper
• 1/2 C chopped celery
• 2 C chicken broth
• 1 1/2 C water
• 1 tsp cajun seasoning + 1/8 tsp, divided
• 1 bay leaf
• 2 cans El Pato tomato sauce
• 1 1/2 C finely chopped cauliflower
• Dash of cayenne pepper

In a large skillet, heat the olive oil, sausage, onion, peppers, and celery. Saute for around 5 minutes, then add the seasoning and bay leaf. Cook for 1 minute more. Add the tomato sauce, chicken broth, water, and cauliflower. Bring to a boil, then cover, reduce heat to medium low, and simmer for 20 minutes. Remove the bay leaf.

In another skillet, saute 1/2 lb of shrimp, 1/8 tsp cajun seasoning, and a dash of cayenne pepper in 1 tsp oilve oil. Saute for 2 minutes, then stir into the jambalaya.

Zone info: 4 servings at 1.5 carb blocks, 2.75 protein blocks, 6.5 fat blocks





Squash Chili

15 minutes prep time
Approx 2 hr cooking time

• 1 lb grassfed ground beef
• 1 Tbsp olive oil
• 1 C diced acorn squash
• 1/2 C sliced mushrooms
• 1/2 C chopped onion
• 1 clove chopped garlic
• 1 Tbsp chili powder
• 1/4 tsp cumin

In a medium to large pot, brown the meat in the olive oil. Break the meat up as you stir. Add all of the remaining ingredients, stir well. Reduce the heat, and simmer for two hours or more. Continue to stir periodically. You may need to add water occasionally as the chili simmers, but keep in mind that you want it to be somewhat thick.

This is a great recipe to double or quadruple and have a batch of leftovers on hand.

Zone info: 3 servings at 1 carb block, 5.3 protein blocks, 20 fat blocks





Hamburger Vegetable Soup

A simple, catch-all slow cooker recipe. Clean out the fridge with this one, use this recipe as a guideline, but use what you have on hand.

8-10 min prep
6-8 hours cook time

• 1 lb grassfed ground beef
• 1 C chopped carrots
• 1 C chopped celery
• 1 1/2 C chopped mushrooms
• 1/2 C chopped onion
• 1 1/4 C chopped bell peppers
• 1-2 chopped garlic cloves
• 1 Tbsp dried thyme or oregano
• Beef broth or water

Add all of the ingredients to the slow cooker. Break the hamburger up into small pieces. Add broth or water to the desired consistency - more for a watery soup, less for a thicker stew. Cook on low 6 to 8 hours.

Zone info: 4 servings at 1 carb block, 4 protein blocks, 13 fat blocks



Spicy Pumpkin Soup

Here is a quick soup that can be made year round. I used canned pumpkin, but you can use fresh pumpkin if you wish. To use fresh pumpkin, halve, seed, and bake at 375 degrees for 45 minutes. Peel, chop, and mash with a potato masher, and it's ready to add to the soup.

20 minutes

• 1 jalapeno, chopped
• 1 Tbsp olive oil
• 4 C chicken broth
• 1 can (15 oz) canned pumpkin
• 2 Tbsp lime juice
• 2 Tbsp chopped cilantro
• 1 Tbsp unsweetened applesauce

In a large saucepan over medium heat, saute the jalapeno in olive oil for 1 minute. Stir in the broth and pumpkin, then bring it to a boil. Reduce the heat, add the lime juice and cilantro. Simmer for 5 minutes. Stir in the applesauce before serving.

Zone info: 3 servings at 2.3 carb blocks, 3 fat blocks



Meatballs
Natalie Taylor

• 1 lb ground meat (sirloin, turkey, or pork)
• 2 eggs
• 1 C sliced mushrooms
• 3 cloves garlic
• 1 handful parsley
• 1/2 onion, sliced
• 1 Tbsp tomato paste
• 1 tsp salt
• 1 tsp pepper
• 1 tsp Lawry’s seasoning salt


Finely dice mushrooms, garlic, parsley, and onion (I use a food processor). In a bowl, add mushroom mixture to ground meat and mix well. In a separate bowl, whisk egg till blended, and add tomato paste. Pour egg mixture into meat mixture and blend. Add seasoning.

Spray a 9X13 baking dish with baking spray, or wipe lightly with olive oil. Using two spoons (or an ice cream scoop) shape 2 tbsp of meat mixture into small balls and place in dish. Makes 30 meatballs. Bake for 25-30 minutes at 350 degrees.

Serve over spaghetti squash with fresh tomato sauce.

Meatballs can also be frozen and used as a quick addition to soup.

Zone info: 6 servings (5 meatballs per serving) at 2 blocks protein, carb blocks negligible