CFNFC

Recipes 2014
recipe noun [res-uh-pee] A set of instructions, or steps, for making a meal; usually includes a description
of the final product and a detailed list of ingredients and their amounts.

athlete noun [ATH-leet] A person who is proficient in sports and other forms of physical exercise.

CFNFC noun [our gym] An amazing place to learn, work hard, set and attain goals, get stronger and faster,
eat good food, tell bad jokes, and laugh our asses off.

Breakfast
breakfast noun [brekk-fast] A meal usually eaten in the morning, to break the fast of the night before.
Although breakfast for dinner is never a bad idea. Ever. This is a universal truth.

1: Easy Egg Muffins

2: Breakfast Shepherds Pie
3: Juicy Chicken Breakfast Patties

Easy Egg Muffins

From: Michael
Serves: 3-4

Ingredients
10

Instructions
1:

Eggs

1/2 pound
Sausage

Preheat oven to 350 F.

2:

1/2 cup

Cook sausage all the way and crumble into pea-sized pieces.

Frozen spinach, thawed, drained (can substitute

other green veg.)

3:

Garnish (sliced olive, pepper, cherry tomato, etc.)

Scramble eggs, add sausage, veggies, salt, pepper, and stir well.

4:

Salt and Pepper and/or other spices

Use 1/4 cup measuring cup to pour mixture into cups set into a muffin tin.

5:

Notes
Silicon muffin liners are pretty much the best when making this recipe.

Breakfast

Breakfast Shepherds
Pie
From: fresh4five
Serves: 6

Ingredients
1 batch

Instructions
1:

Juicy Chicken Breakfast Patties (recipe follow)

1/2 pound
Natural bacon

Preheat oven to 400 F.

2:
Heat a large cast iron skillet on your stove top, add the coconut oil.
Saut the chicken patty mixture and bacon. Saut on medium heat
for 5-7 minutes until brown.

3:
Add the onion and saut for another 5 minutes. Add the kale and
grated apple and saut for another 5 minutes.

1-2 T
Coconut oil

1
Yellow onion, diced

8-10 leaves
Kale, stems removed, chopped

4:

Remove from heat and top with carrot slices or mash. Brush the top
of the carrots with some coconut oil. Sprinkle sea salt, pepper and
thyme.

Small green apples, grated

5:
Place in the oven and bake for 10 minutes covered, then uncover
the carrots and cook for about 5 minutes more until carrots are tender. (You may need to broil for a few moments at the end to brown
up if desired.) Serve hot.

6-8
Carrots, sliced lengthwise with a mandolin

1t
Thyme, dried or fresh
Sea salt and pepper to taste

Notes

Breakfast

Juicy Chicken
Breakfast Patties
From: fresh4five
Serves: 10-12

Ingredients
4

Instructions
1:
Heat oil in a skillet and saut the onion for about 3 minutes, and
then add the garlic. Saut for about another 5 minutes or until softened and translucent. Place in a large bowl.

2:
Grind the fennel and caraway seeds in a spice grinder or mortar and
pestle.

Chicken thighs, chopped

1 pound
Extra lean ground chicken

1-2 T
Cooking oil

1
Onion, diced

3:

2 cloves

Chop up the chicken thighs into the smallest pieces possible. Place it
in the large bowl. Add the ground chicken and spices. Use your
hands to mix well and form the patties.

1/2 t

Garlic, minced

Celery salt

4:
Heat a large skillet (cast iron) and add cooking oil. Cook patties for
about 15 minutes flipping once or until their internal temperature
reaches 165 F.

1/2 t
Fennel seeds

1/4 t

Notes

Caraway seeds

1/4 t
Cinnamon

1/4 t
Fine sea salt
Freshly ground pepper to taste

Breakfast

Dinner Ideas
dinner noun [dinn-er] A meal usually eaten in the evening; often including protein, vegetables, and some
healthy fats. Dinner is something to look forward to at the end of the day. Sometimes people call it supper.
Thats OK too. Dinner is often the creator of leftovers, which become lunch. Dinner for the win.

1: Spaghetti Squash and Meatballs

22: Sweet Potato Crusted Spinach Quiche

2: Paleo Shepherds Pie

23: Hamburger Buns

3: Baked Mustard Lime Chicken

24: Cardamom Carrot Soup

4: Roman-Style Chicken

25: Chicken Veggie Soup

5:

Pumpkin Chicken Curry

26: Tomato and Watermelon Salad

6:

Chicken Bacon Ranch Skillet

27: Guacamole

7:

Paleo Ranch Dressing

28: Italian Sausage Spice Blend

8:

Bison Chili

9:

Taco Stir-Fry

10: Pad Thai

11: Grilled Flank Steak with Pineapple Salsa
12: Paleo Meatloaf.1
13: Paleo Meatloaf.2
14: Apple Cinnamon Slow Cooker Pork
15: Crock Pot Pork Loin
16: Pork Chops with Grapes and Herbs
17: Almond Crusted Salmon
18: Salmon with Mango and Avocado Salsa
19: Roasted Squash with Pancetta and Sage
20: Roquefort Pear Salad
21: Bacon, Avocado, and Arugula Flatbread

Spaghetti Squash &

Meatballs
From: Stupid Easy Paleo
Serves: 3-4

Ingredients
I medium

Instructions
1:
Place tomato sauce, olive oil, garlic, hot pepper relish, and Italian
seasoning into your crock pot and stir well.

2:
Cut squash in half and scoop out the seeds. Place these two halves
face down on top of the mixture in your crock pot.

Spaghetti squash

1 pound
Ground Italian sausage

1, 14 oz. can
Tomato sauce

2T
Hot pepper relish (optional)

3:
Season meat with salt and pepper (and/or other spices) and roll into
meatballs, and fit as many as you can in around the squash. (If you
cannot fit them all, save some of the meat for another recipe!)

4:
Cook on high for 3 hours or on low for 5 hours.

4-6 whole cloves

garlic

2T
Olive oil

5:

2t

Use a fork to turn your squash into noodles and top with sauce

Italian seasoning (blend of Oregano, Basil,

Thyme)
Salt and Pepper to taste

Notes
Make sure you use a large, 6 quart crock pot.
Try to find a tomato sauce without lots of added sugars!
You can also swap the spaghetti squash for shredded zucchini.

Dinner

Paleo Shepherds Pie

From: Elanas Pantry
Serves: 8

Ingredients
2T

Instructions
1:
Heat olive oil in a very large frying pan and saut onion for 15 minutes until soft, add bacon and saut another 10 minutes (or until
cooked).

2:
Add carrots and celery and saut another 10 minutes. Add ground
beef and saut until thoroughly cooked (just a few minutes). Season
with salt, pepper, and smoked paprika.

Olive oil

1 large onion
Diced

1 pound
Bacon, cut into 2 slices

2 cups
Diced carrots

2 cups

3:

Diced celery

Add chicken broth and cook down until approx. 60% of the broth
has cooked off.

1 pound

4:
Process cauliflower in food processor and puree with olive oil until
smooth.

Organic grass fed beef

1/2 t
Sea salt

5:
Pour ground beef mixture into a 9x13 baking dish, pour cauliflower
puree on top and smooth out.

6:

1t
Ground black pepper

1/2 t
Smoked paprika

Notes
Make sure you cut and steam your cauliflower before you get
started on the rest of this recipe!

1 cup
Chicken broth

2 large heads cauliflower

trimmed, chopped and steamed until very soft

2T
Olive oil

Dinner

Baked Mustard Lime

Chicken
From: Elanas Pantry
Serves: 8

Ingredients
1 pound

Instructions
1:
Combine lime juice, cilantro, mustard, olive oil, chili, salt, and pepper in a food processor, and pulse until well combined.

2:
Rinse chicken breasts, pat dry, and place them in a 7 x 11 inch baking dish.

3:
Pour marinade over chicken, cover and refrigerate for at least 15
minutes and up to 6 hours.

4:
Bake at 350 F for 22 minutes uncovered, or until an instant read
thermometer reads 165 F.

Skinless chicken breast

1/2 c
Fresh lime juice

1/2 c
Fresh cilantro, chopped

1/4 c
Dijon mustard

1T
Olive oil

1T
Chili powder

1/2 t
5:

Sea salt

Serve with extra sauce spooned over top.

1/2 t
Ground black pepper

Notes
This recipe needs marinating time, keep that in mind!

Dinner

Roman-Style Chicken
From: Giada De Laurentiis
Serves: 6

Ingredients
4

Instructions
1:
Season the chicken with 1/2 teaspoon salt and 1/2 teaspoon pepper. In a heavy, large skillet, heat the olive oil over medium heat.
When the oil is hot, cook the chicken until browned on both sides.
Remove from the pan and set aside.

skinless chicken breast halves, with ribs

2
skinless chicken thighs, with bones
1/2 t plus 1 t
Salt

2:

1/4 c

Keeping the same pan over medium heat, add the peppers and
prosciutto and cook until the peppers have browned and the prosciutto is crisp, about 5 minutes. Add the garlic and cook for 1 minute.
Add the tomatoes, wine, and herbs.

Olive oil

3:

3 oz

Using a wooden spoon, scrape the browned bits off the bottom of
the pan. Return the chicken to the pan, add the stock, and bring the
mixture to a boil. Reduce the heat and simmer, covered, until the
chicken is cooked through, about 20 to 30 minutes.

1 each
Red bell pepper, yellow bell pepper, sliced

Prosciutto, chopped

1 (15 oz.) can

Diced tomatoes

4:
If serving immediately, add the capers and the parsley. Stir to combine and serve. If making ahead of time, transfer the chicken and
sauce to a storage container, cool, and refrigerate. The next day,
reheat the chicken to a simmer over medium heat. Stir in the capers
and the parsley and serve.

Notes
You can omit the wine to make this 100% Paleo!

1/2 c
White wine

1T
Fresh thyme

1t
Fresh oregano

1/2 c
Chicken stock

2T
Capers

1/4 c
Fresh flat-leaf parsley, chopped

Dinner

10

Pumpkin Chicken
Curry
From: Dawn W.
Serves: 4

Ingredients
1 to 1 1/2 pounds

Instructions
1:
Melt oil in sauce pan and saut onions until transparent. Add ginger
and garlic and stir.

2:
Add chicken and cook until no longer pink.

3:
Add remaining spices, coconut milk, pumpkin and chicken broth. Let
simmer for a few minutes.

4:
Serve over steamed veggies or saut them at the beginning!

Chicken breasts, cubed

1
Medium onion, chopped

1 1/2 T
Coconut oil

2t
Ginger powder

2t
Garlic, minced

3/4 t
Salt

1/2 t
Coriander

Notes

1 1/2 t
Curry

1t
Cumin
Black pepper to taste

10 oz.
Canned pumpkin

5 oz.
Full-fat coconut milk

1/4 c
Chicken broth

Dinner

11

Chicken Bacon Ranch

Skillet
From: Our Paleo Plan
Serves: 6-8

Ingredients
8

Instructions
1:
Using kitchen shears or a knife, cut bacon into 1/2 pieces. Place
bacon in a large, cold, cast iron skillet. Turn heat up to medium and
cook bacon, stirring occasionally. Cook until almost completely
cooked, but not too crispy. Remove from skillet and drain on paper
towel.

2:

Chicken thighs, boneless, skinless

12 slices
Uncured bacon
Paleo Ranch Dressing (recipe follows)
Grass-fed cheddar cheese (optional)
Sea salt and black pepper to taste

While bacon is cooking, trim at from chicken and cut into bite-sized
pieces. Season with salt and pepper. (Go easy on the salt since the
bacon is salty!)

3:
Add chicken to skillet and cook in bacon grease. Cook until no longer
pink remove from heat.

4:
Add bacon back to the skillet and mix. Sprinkle with cheese (if using), drizzle with ranch.

Notes

Dinner

12

Paleo Ranch
Dressing
From: Our Paleo Plan
Serves: 6-8

Ingredients
1/2 c

Instructions
1:
Whisk mayo and coconut milk together. Add apple cider vinegar and
whisk to combine.

Paleo mayonnaise

1/2 cup
Coconut milk, canned, full-fat

1/2 t

2:

Apple cider vinegar

Crush garlic clove with a little salt to form a paste. Add to the mayo
mixture with some pepper and whisk to combine. Add the dill and
stir to combine.

1 large clove

3:

2T

Refrigerate for at least an hour before using to let thicken and to

allow flavors to meld.

Dill, fresh

Garlic

Sea salt and black pepper, to taste

Notes

Dinner

13

Bison Chili
From: Paleo Plan
Serves: 3

Ingredients
1T

Instructions
1:
Heat a heavy bottomed soup pot over medium-high heat. When
the pan is hot, add coconut oil.

2:

Coconut oil, tallow, bacon grease, or lard

1/2
Medium yellow onion, chopped

3 stalks
Celery, diced

Add onions, celery and garlic and saut until onions are translucent,
about 3 or 4 minutes. Next, add ground bison, cumin, thyme, and
chili powder.

2 cloves

3:

1-3/4 pounds

Stir while this cooks, about 5 to 6 minutes. Pour in salsa, tomatoes,

green chiles, and salt.

Garlic, sliced

Bison, ground (or elk/venison/beef)

2t
4:

Ground cumin

Simmer for at least 1 hour.

2t
Chili powder

Notes
Add mushrooms if you like them!

2t
Thyme

1 jar (10 oz.)

Salsa

1 can (8 oz.)
Diced tomatoes

1 can (7 oz.)
Green chiles

2t
Sea salt (optional)

Dinner

14

Taco Stir-Fry
Seasoning From: 30 Day Guide
to Paleo Cooking
Serves: 4

Ingredients
1 pound
Grass-fed ground beef

Instructions
1:
In saut pan, heat coconut oil and cook onion and mushrooms until
onions are transparent. Add ground beef and cook until browned.

2:
Add steamed veggies to pan and cook until well mixed. Add taco
seasoning and stir until well coated. Garnish with sliced avocado/
guacamole, salsa, and cilantro.

1t
Coconut oil

2 pounds
Mixed veggies (onion, mushrooms, lightly
steamed: broccoli, carrots, peppers, cauliflower.
Frozen bags work well.)

1T
Taco seasoning (recipe below)

1-2
Avocados (or guacamole)
Salsa

Notes

Hot Sauce (Franks...optional)

**Check store bought salsa and guacamole to make sure theres no

added sugar/weird other stuff!

Cilantro (optional)
Taco Seasoning:

2T
Chili powder

1 1/2 T
Cumin

1 1/2 T
Paprika

1T
Onion powder

1T
Garlic powder

1t
Oregano

1/2 t
Red pepper flakes

Dinner

15

Pad Thai
From: 30 Day Guide to Paleo
Cooking
Serves: 2

Ingredients
4
Yellow squash, julienned or spiral sliced into noodles

Instructions

1:

Chicken breasts, skinless, cubed

Peel the yellow squash using a julienne peeler or spiral slicer. Place
noodles in a steamer basket, steam 5-8 minutes, remove them
before they become too soft.

1/4 c
Almond butter (cashew/macadamia are good
too)

2:
Heat a wok to high heat. While it is heating, cut the chicken into bite
-sized cubes.

1/2 c

3:

1/4 t

Mix almond butter with coconut aminos, fish sauce, juice of 1/2
lime, and salt (dont worry if it doesnt mix well, it will once its
heated).

4:
When wok is very hot, add sesame oil. Add chicken to wok and stir
fry it until it is cooked through, opaque and white.

Coconut aminos

Fish sauce

1
Lime (half for juice, cut other half into wedges for
garnish)

1t
5:
Add the shallot, garlic, and red pepper flakes. Cook 1 minute. Add
macadamia nuts and cook 2 minutes.

6:
Pour in sauce mixture and toss until all ingredients are coated
evenly.

7:
Reduce heat and gently toss in the squash noodles.

Salt

1T
Sesame oil (or coconut oil)

1
Shallot, minced

3 cloves
Garlic, minced

8:
Serve Pad Thai garnished with cilantro, chopped macadamia nuts,
and a squeeze of fresh lime juice.

1 tap of shaker
Red pepper flakes (optional)

1/3 c

Notes

Raw macadamia nuts, chopped (reserve some for

garnish)

1/8 c
Cilantro, chopped for garnish

Dinner

16

Grilled Flank Steak

with Pineapple Salsa
From: Paleo Plan
Serves: 2-3

Ingredients
1 pound

Instructions
1:
Prepare the grill, or turn the broiler on high. Mix oil and chipotle
powder together in a small dish, and brush onto both sides of steak.

2:
Grill for around 5 minutes on one side, and 3 more minutes on the
other. (Or broil 3 minutes on one side, and 2 minutes on the other.)

3:
Remove to a plate, cover and let rest for 10 minutes.

4:

Beef flank steak

1T
Olive oil

1t
Chipotle powder

4 slices
Fresh pineapple (canned in juice is OK)

1
Large bell pepper, diced

Grill the pineapple rings for 2-3 minutes per side (or broil for 45 seconds to 1 minute per side).

1/2

5:

1/4 c

Cut the pineapple into small chunks and place in a medium bowl,
add red bell pepper, red onion, cilantro and lime juice and mix together.

Juice of one lime

Red onion, diced

Cilantro, chopped

6:
Slice the steak thinly, and serve with pineapple salsa.

Notes

Dinner

17

Paleo Meat Loaf.1

From: Paleo Plan
Serves: 2-3

Ingredients
1/4 t

Instructions
1:

Dried sage

1t
Sea salt (optional)

Preheat oven to 350 F.

2:
Combine all ingredients except ground beef and BBQ sauce in a
large bowl, and mix. When well blended, add ground beef and combine together with a fork.

3:
Place mixture into a non-greased loaf pan or shape into a loaf on a
non-greased baking pan. (Pour BBQ sauce over the top if you are
using it.)

4:
Bake, uncovered, for 75-85 minutes, or until an internal temperature of 160 F is reached (or until there is no pink in the center).

5:
Let stand for 5 minutes, then slice and serve.

1t
Dry mustard

1/2 t
Fresh ground pepper

1t
Granulated garlic

1t
chipotle chili powder

4 cloves
Garlic, minced

1
Small yellow onion, finely chopped

1c
Red cabbage, chopped

2T

Notes
**1/2 c unsweetened barbecue sauce is an optional ingredient!

Coconut milk, canned, full fat

1/2 t
Hot pepper sauce

1/3 c
Almond meal

1
Egg, beaten

1 to 1 1/2 pound (s)

Lean ground beef

Dinner

18

Paleo Meat Loaf.2

From: 30 Day Guide to Paleo
Cooking
Serves: many

Ingredients
2 1/2 pounds
Grassfed beef or lamb

Instructions
1:
Preheat oven to 375 F.

2:
Place meat in large mixing bowl. Place the coconut milk, carrots,
celery and onion into a food processor and pulse until minced. Add
the coconut milk and minced vegetables to the mixing bowl with the
ground meat.

1/3 c
Full-fat coconut milk

3
Medium carrots, peeled, chopped

2 stalks
Celery, chopped

1
3:

Small yellow onion, chopped

Season the mixture with salt, pepper, onion powder, garlic powder
and coconut aminos. Add the egg, mix all the ingredients until
evenly combined.

1t

4:
Pack the meatloaf mixture into a loaf pan. Line a baking sheet with
parchment paper, and carefully place the loaf pan, open side down,
onto the baking sheet. Carefully remove the loaf pan from the
meatloaf.

5:

Salt

2t
Black pepper

1T
Onion powder

Bake the meatloaf for 1 hour until it reaches 170 F internally.

1T

6:

Garlic powder

To make the sauce, combine the tomato paste, coconut aminos,

salt, pepper and hot sauce in a small saucepan, and heat over medium-heat.

2T

7:

Bring to a boil while stirring. Reduce to low-heat, and simmer the

sauce for 20 minutes.

Egg, whisked

8:

Coconut aminos

Sauce:

7 oz
Tomato paste

Notes

1/4 c
Coconut aminos

1/2 t each
Salt and black pepper

2t
Hot sauce (Franks)

Dinner

19

Apple Cinnamon Slow

Cooker Pork Loin
From: RachelSchultz.com
Serves: 5-6

Ingredients
3 pounds

Instructions
1:

Pork loin

1
Apple, sliced

Slice slits into pork loin horizontally about through meat.

2:
Fill each slit with an apple slice and drizzle honey over top. Sprinkle
with cinnamon.

3:
Transfer pork loin to slow cooker. Layer onions over top.

4:
Cook on low for 3-4 hours. Serve with mashed potatoes.

3T
Honey

2T
Cinnamon

1
Yellow onion, sliced
Mashed potatoes

Notes
You do not need to use the honey it calls for, and you can do cauliflower or celery root pure instead of potatoes.

Dinner

20

Crock Pot Pork Loin

From: Paleo Plan
Serves: 3

Ingredients
1 1/2 pounds

Instructions
1:

Pork loin

1 can (16 oz.)

Tomato sauce

Put all ingredients in crock pot.

2:
Cook on high for 3-4 hours or low 7-8 hours.

2
Zucchini, medium (6- 8), sliced

1
Head of cauliflower, separated into medium florets

1-2 T
Dried basil

1/4 t
Fresh ground black pepper

1/2 t
Sea salt (optional)

Notes

Dinner

21

Pork Chops with

Grapes and Herbs
From: gutsybynature.com
Serves: 2-4

Ingredients
3c

Instructions
1:

Grapes, washed and removed from stem

1T
Coconut oil, grass-fed butter, or ghee, melted

Preheat oven to 350 F.

2:
On a small rimmed cookie sheet or baking dish, toss grapes with
melted fat and herbs. Sprinkle with salt and place in oven to roast
for about 20 minutes, or until grapes start to brown and burst open.

3:

2-3 sprigs
Fresh rosemary

1T
Fresh sage

Salt pork chops and heat a cast iron skillet over medium-high flame.
Sear chops until brown, about 2-4 minutes each side.

4:

Sea salt to taste

Bone-in pork chops, about 1/2 in. thick

Transfer skillet with pork chops to oven and roast for 10 minutes.

5:
Remove from oven and allow pork chops to rest in pan for another
10 minutes.

6:
Toss grapes over top pork chops and serve.

Notes

Dinner

22

Almond Crusted
Salmon
From: Paleo Plan
Serves: 2

Ingredients
3/4 pound

Instructions
1:
Preheat oven to 350 F.

2:
Combine almond meal, coriander and cumin in a small bowl.

Salmon fillet(s), skin on

1/2 c
Almond meal

1/2 t
Ground coriander

3:

1/2 t

Sprinkle the salmon fillet(s) with the lemon juice and season with
salt and pepper. Coat each fillet with the almond meal mixture
(both sides).

Ground cumin
Juice of one lemon

4:

Sea salt and freshly ground pepper

Place skin side down on a broiler pan, greased lightly with coconut
oil.

Several sprigs of fresh cilantro

5:

Coconut oil

Bake for 12-15 minutes, or until salmon flakes easily with a fork.

6:
Top with freshly chopped cilantro before serving.

Notes

Dinner

23

Salmon with Mango

and Avocado Salsa
From: NomNomPaleo
Serves: 4

Ingredients
2c

Instructions
1:
Place all salsa ingredients in a bowl, and gently stir to combine.

2:
Cut salmon into four servings and pat dry (very dry). Season all sides
with salt and pepper.

Ripe mango, diced

1/2 c
Red onion, finely diced

1
Medium Hass avocado, diced

1/2 c

3:

Fresh cilantro, minced

Heat ghee in a cast iron skillet over medium-high heat until shimmering. Place the salmon, skin-side down, in the pan and turn heat
to medium-low. Gently press each piece of salmon down with a
spatula to prevent edge from curling.

2T

4:
Cook for six minutes or until the crispy skin releases from the surface of the skillet (or a thermometer reads 120-130 F). For color,
quickly sear the other sides of the pieces, about 30 seconds per
side.

Extra virgin olive oil

Freshly-ground black pepper
Big pinch of kosher salt

1/4 t
Red pepper flakes

5:
Serve crispy skin side up, topped with salsa.

Juice from one lime

For the salmon:

Notes

1 1/2 pounds
Fresh wild king salmon (uniform, thick fillet, with
minimal tapering if possible)

2T
Ghee
Kosher salt
Freshly-ground black pepper

Dinner

24

Roasted Squash with

Pancetta and Sage
From: The NYTimes
Serves: 8-10

Ingredients
3 pounds

Instructions
1:
Preheat oven to 375 F. Cut the squash into 1/2-inch cubes and put
them in a large bowl. Season generously with salt and pepper, then
drizzle with 2 tablespoons olive oil and toss to coat.

2:

Butternut, kabocha or Hubbard squash, peeled

3T
Olive oil

4 oz.
Thinly sliced pancetta, cut crosswise into small
strips

Spread the squash on a baking sheet in one layer and roast for
about 20 minutes or until lightly browned and cooked through. (You
may need to turn the pan several times for even browning.) Remove, and cool to room temperature on the baking sheet.

4 cloves

3:

Sage, roughly chopped

Heat 1 tablespoon olive oil in a skillet over medium heat. Add the
pancetta and cook until barely crisp, about 2 minutes. Turn off the
heat and stir in the garlic and sage. Spoon the pancetta, garlic and
sage evenly over the squash.

Garlic, finely chopped

12 leaves
Salt
Pepper

4:
With a spatula, carefully pile the squash into an oven-proof serving
dish. If not serving immediately, keep at room temperature for 2 to
3 hours; or cover and refrigerate, then bring to room temperature,
before reheating in a 400 F oven for 10 minutes.

Notes

Dinner

25

Roquefort Pear Salad

From: AllRecipes
Serves: 6

Ingredients
1 head

Instructions
1:
In a skillet over medium heat, stir sugar with pecans. Continue stirring until sugar has melted and caramelized the pecans. Transfer to
paper towels and let cool. Break into pieces.

2:
For dressing, blend oil, vinegar, mustard, garlic, salt, and pepper.

3:
In a large serving bowl, layer lettuce, pears, cheese, avocado, and
green onions. Pour dressing over salad, sprinkle with pecans, and
serve.

Leaf lettuce, bite-sized pieces

3
Pears, peeled, cored, and chopped

5 oz.
Roquefort cheese, crumbled

1
Avocado, peeled, pitted, and diced

1/2 c
Green onions, thinly sliced

1/2 c
Pecans

1/4 c
Sugar (if you want candied pecans!)

1/3 c
Olive oil

3T
Red wine vinegar

1 1/2 t

Notes
You can omit the sugar and just toast the pecans if you would like.

Mustard

1 clove
Garlic, chopped

Add a piece of fish, chicken, or steak to turn this into a meal!

1/2 t
Salt
Fresh ground black pepper to taste

Dinner

26

Bacon, Avocado, and

Arugula Flatbread
From: Paleo Grubs
Serves: 2-4

Ingredients
1c

Instructions
1:
Preheat the oven to 425 F. Place a baking sheet or pizza stone in
the oven to warm. Combine the almond flour, arrowroot powder,
baking powder, salt, oregano, and basil in a large bowl and stir to
combine. Add the eggs and almond milk and stir well. Spread the
batter onto a piece of parchment paper with a spatula. Bake the
crust for 8-12 minutes until slightly golden.

Almond flour

2T
Arrowroot powder

1t
Baking powder

1t
Salt

2:
While the crust is baking, cook the bacon on the stove until crispy.
Remove to a paper towel-lined plate and dice. Add the shallot and
garlic to the pan and saut for 3-4 minutes. Set aside.

3:
Remove the crust from the oven and drizzle with olive oil. Top with
shallot, garlic, bacon, red pepper, and avocado. Return to the oven
and broil for 2-3 minutes until the crust is a deep golden brown.
Remove from the oven and let cool for 5 minutes. Top with arugula
to serve.

1t
Oregano, dried

1t
Basil, dried

2
Eggs

1/4 c
Almond milk

3 slices
Bacon

Notes
The crust can turn out somewhat thick, so you might need to spread
the batter before baking depending on what kind of crust you like.
Topping possibilities are endless!

Shallot, thinly slices

1 clove
Garlic, minced

1/4 c
Red bell pepper, diced

1/2
Avocado, sliced

2c
Baby arugula leaves
Olive oil for drizzling

Dinner

27

Sweet Potato Crusted

Spinach Quiche
From: Fourteen Forty
Serves: 4-6

Ingredients
6

Instructions

Small sweet potatoes

Coconut oil, melted, for greasing

1:
Peel sweet potatoes and slice thinly with a food processor.

2:

1 bunch
Organic spinach

Lay sweet potatoes out in a pie plate in a crust-like fashion, brush

with oil and bake at 400 F for 15 minutes. (After the crust has
baked, reduce oven temperature to 375 F.)

1/2

3:

1 clove

Place oil in a saut pan and saut onion and garlic until lightly
browned, about 7 minutes. Stir in spinach and nutmeg and saut
until wilted and tender, about 4 minutes. Drain spinach over sink to
remove excess liquid.

Garlic, crushed

1c

4:

Blend eggs and mozzarella in a medium bowl. Add herbs and goat
cheese.

Eggs

5:

Small onion, sliced

Grated mozzarella cheese (optional)

Spring herbs (dill, parsley, chives) to taste

Add spinach/garlic/onion mixture to egg/cheese mixture. Add salt

and pepper to taste. Place combined mixture into crust. Sprinkle
with asiago cheese.

1/4 c

6:

1/4 c

Goat cheese (optional)

In 375 F oven, bake until quiche is firm and cheese has browned,
about 40 minutes. Tastes best warm!

Asiago cheese, to sprinkle on top (optional)

Notes

Nutmeg to taste

Sea salt and black pepper to taste

Could easily add other vegetables such as mushrooms, peppers,

tomatoes, etc.
A mandolin works well to slice the sweet potatoes.
This also makes an excellent breakfast!

Dinner

28

Hamburger Buns
From: Against All Grain
Serves: 4

Ingredients
1 1/2 c

Instructions
1:

Raw cashews

3
Eggs

Preheat the oven to 325 F.

2:
Place cashews in food processor and process for 10 seconds, or until
ground into coarse flour. Add eggs, vinegar, milk, and shortening.
Process until very smooth, about 30 seconds.

3:

3/4 t
Apple cider vinegar

1/4 c
Unsweetened almond milk

Add the flours, salt, and baking soda. Process again until a smooth
and sticky dough has formed.

1/4 c

4:

1/3 c

Using wet hands, shape the dough into 4 buns. Rewet hands as
needed to keep the dough from sticking...you want to make a
smooth surface.

5:

Palm shortening or ghee, softened

Coconut flour

1/3 c
Blanched almond flour

Place the egg yolk and coconut milk in a small bowl and whisk.
Brush the tops of the buns with egg wash and sprinkle with sesame
seeds.

1t

6:

1t

Place the buns on a baking sheet lined with parchment paper. Bake
for 25 minutes.

Baking soda

Sea salt

1
Egg yolk

Notes
These can be on the dry side so use lots of butter/ghee, or serve
with juicy burgers!

2t
Coconut milk

1t
Sesame seeds

Dinner

29

Carrot Cardamom
Soup
From: NomNomPaleo
Serves: 4-6

Ingredients
1T

Instructions
1:
Melt coconut oil in a saucepan over medium heat. Add leeks, a generous pinch of salt, and saut until translucent, about 5 minutes.

2:
Add in carrot, apple, ginger, and cardamom, and stir until fragrant.
Pour in stock/broth and bring to a boil over high heat.

3:
Turn heat down to low. Cover and simmer until the carrots are easily pierced with a fork, about 30 minutes. Mix in the coconut milk.

Coconut oil

2
Large leeks, white and light green ends only,
cleaned, trimmed, and thinly sliced

1 1/2 pounds
Carrots, peeled and cut into 1/2 coins

1/4 c
Apple (Braeburn, Empire, McIntosh, Cortland),
diced

1t

4:

Fresh ginger, minced

Transfer the soup in batches to a blender and process until smooth

(or blend right in the pot with an immersion blender). Season with
salt and pepper to taste.

1/2 t
Cardamom

4c
Chicken stock or bone broth

1/2 c
Full-fat coconut milk
Freshly ground black pepper
Kosher salt

Notes

Dinner

30

Chicken and Veggie

Soup
From: Kate C.
Serves: many!

Ingredients
1

Instructions
1:

Whole chicken, 5-6 pounds

1-2 boxes
Chicken broth

Roast chicken with rosemary, salt, and pepper, about 1.5 hours at
425 F.

Carrots

2:

Celery

When chicken is cool, shred meat into a soup pot (you can roast
other cuts of chicken and follow the same process if you prefer).

Zucchini

3:

Kale

Add 1-2 boxes of chicken broth and your favorite soup vegetables
(suggestions listed in the ingredients).

4:
Simmer on low for 2 hours or until all vegetables are soft. Season
with salt and pepper to taste.

Sweet potatoes
Yellow onion
Sea salt
Black pepper
Rosemary

Notes

Dinner

31

Tomato and
Watermelon Salad
From: Marc D.
Serves: 2-4

Ingredients
2-4

Instructions

Large, ripe, heirloom tomatoes (different colors

are fun)

1:

4c

Cube tomatoes and watermelon into similarly sized chunks. Place in

bowl.

Watermelon, cubed

2:
Chiffonade basil and sprinkle on top. Drizzle with balsamic and olive
oil to taste.

3:
Top with coarse salt and black pepper just before serving (best
served chilled).

Balsamic vinegar
Olive oil
Fresh basil (or mint)
Coarse salt (Maldons)
Fresh black pepper

Notes

Dinner

32

Guacamole
From: Courtney B.
Serves: several

Ingredients
2

Instructions
1:

Ripe avocados

1/2
Yellow onion

Dice avocados, onion, jalapeno, and tomato. Stir together in a bowl.

2:
Add lime juice, salt, and pepper and stir to combine.

1
Jalapeno

1
Small Roma tomato

Handful
Fresh cilantro, finely chopped
Juice of 1/2 lime
Salt and pepper to taste

Notes
Especially delicious on meats like steak and chicken!

Dinner

33

Italian Sausage Spice

Blend
From: Practical Paleo
Serves: approx. 5 T

Ingredients
1t

Instructions
1:

Sea salt

1T
Fennel seeds, ground

Combine all ingredients in a bowl. Store in an airtight container.

2:
Use 2 T per pound of meat to make sausage. Use any meat you like!

1T
Ground sage

1T
Garlic powder

1T
Onion powder

Notes

1/2 t
White pepper (or 1 t black pepper)

2t
Dried parsley (optional)

Treats

34

Treats
treat noun [treet] Something to eat from time to time, not all the time. There is often baking involved with
treats, which is awesome because then your house smells like baked goods (way better than those scented
candles).

1: Paleo Pumpkin Muffins

2: NOatmeal Cookies
3: Peanut Butter and Jelly Cookies

Paleo Pumpkin
Muffins
From: Paleo Plan
Serves: 6-12

Ingredients
1 1/2 c

Instructions
1:

Almond flour

3/4 c
Canned pumpkin (or fresh youve processed)

Preheat oven to 350 F.

2:
Coat muffin tins with coconut oil (or use paper muffin cups and add
1/2 t melted coconut oil to batter).

3:
Mix all ingredients and pour evenly into tins.

4:

3
Large eggs

1t
Baking powder

1t
Baking soda

Bake for 25 minutes on the middle rack.

1/2 t
5:

Ground cinnamon

Sprinkle almonds on top immediately after taking them out of the

1 1/2 t
Pumpkin pie spice

Notes

1/8 t
Sea salt

1/4 c
Raw honey (optional)

2t
Almond butter

1T
Sliced almonds

Treats

36

NOatmeal Cookies
From: Paleo Parents
Serves: lots!

Ingredients
1c

Instructions
1:
Puree the cashews and dates together in a food processor for about
2 minutes, until very finely diced and thoroughly blended.

2:
Add wet ingredients to the processor (butter, eggs, vanilla), puree
until smooth and blended.

3:

Raw cashews

1/2 c
Fresh medjool dates, pitted

3/4 c
Grass-fed butter

2
Large eggs

Add dry ingredients to the processor (coconut and almond flours,

baking soda, and salt), pulse until just combined.

1T

4:

2T

Empty out mixture into mixing bowl and fold in remaining ingredients (raisins, sliced almonds, pecans and diced dates).

Coconut flour

5:
Roll into tablespoon size balls and put on a lined or greased cookie
sheet. Flatten with the palms of your hands and bake 8-10 minutes
at 350 F. Cookies are done when slightly brown - they will still be
soft in the center. Let sit on the baking tray for about 5 minutes before moving to cooling rack, they will firm up during this time.

Pure vanilla extract

2c
Blanched almond flour

1/2 t
Baking soda

1t
Sea salt

Notes
If youre having trouble rolling the dough, put it in the fridge for 1520 minutes and then form the dough balls.

1/2 c each
Raisins, sliced almonds, finely diced pecans, finely
diced dates

Some modification ideas:

Change up the mix-ins (chocolate chips, Craisins, other nuts/dried
fruits).
Add some spices (cinnamon, nutmeg, etc.).

Treats

37

Peanut Butter and

Jelly Cookies
From: Elanas Pantry
Serves: lots!

Ingredients
1/2 c

Instructions
1:
In a large bowl, cream peanut butter, shortening, palm sugar and
egg with a hand blender. Blend until smooth then stir in almond
flour and salt.

2:
Scoop dough 1 tablespoon at a time onto a parchment paper lined
baking sheet.

Creamy peanut butter or sunbutter

1/4 c
Palm shortening

1/2 c
Coconut sugar

1
Egg

3:

1 1/4 c

Make a large thumbprint in the center of each cookie. Scoop jam 1

teaspoon at a time into the center of each cookie.

Blanched almond flour

4:

2T
Coconut flour

Bake at 350 F for 8-10 minutes.

5:
Cool and serve with a big tall glass of dairy free almond milk.

1/2 t
Celtic sea salt

1/2 c

Notes

Raspberry jam (Cascadian Farms)

Treats

38

Contributors
Theresa F.
Rita M.
Courtney B.
Kate C.
Eric C.
Chris N.
Dawn W.
Louisa D.
Kelsey V.
Michael R.

Eat meat and vegetables, nuts and seeds, some fruit, little
starch, and no sugar. Keep intake to levels that will support
exercise but not body fat. -Greg Glassman
CFNFC Nutrition Mission:
1. Eat whole, natural foods and fats, and avoid processed
and refined foods.
2. Eat with long-term health in mind, not (just) short-term
results.
3. Be mindful of gluten, insulin, hydration, cortisol, and
sleep.