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ContentsCod With Shallots and Cream Sauce.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .01

Chicken and Rice.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .03

Hearty Italian Meatball Soup.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .05

Tortellini Soup with Chicken & Pine Nuts.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .07

Honey Cashew Chicken.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .09

Apricot Chicken.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11

Korean Beef. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12

Scalloped Potatoes with Grass-Fed Ground Beef. . . . . . . . . . . . . . . . . . . . . . . . . .13

Sweet Tomato and Sausage Bake.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15

Chop Salad.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17

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Cod With Shallots and Cream Sauce

Ingredients − 6 tablespoons olive oil − 2 pounds wild-caught cod − ½ cup organic, all-purpose flour − Sea salt − 4 tablespoons butter − 4 shallots − 4 tablespoons dry white wine − ½ cup heavy cream − Sea salt and freshly ground pepper − Parsley, for garnish

It pulls together in less than 30 minutes, requires minimal dishes, and always pleases in a big way.

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Instructions1. Heat the olive oil in a large cast iron skillet over medium-high heat. Get it hot, baby. The trick it

golden fish is to heat your oil and skillet properly before putting the fish in.

2. Slice your shallots thin and set them aside.

3. Lay the cod out on a piece of parchment. Sprinkle it liberally with the flour and a few generous pinches of salt.

4. Into the hot oil goes the cod... about 3 or 4 minutes per side is all.

5. The cod should be nice and golden. Once it’s cooked, move it to a baking sheet and place in a 200 degree oven while you whisk together the sauce.

6. Turn that heat down a little bit and add in the butter to your skillet. Let the shallots soften for about 5 minutes in the butter.

7. After the shallots are soft, add in the wine. Let the wine cook off for about 3 minutes in the pan at a low simmer.

8. Slowly add the cream to the skillet.

9. Add the parsley, salt and pepper to taste. Then add the fish to the sauce. Enjoy with your favorite side: rice, quinoa, and pasta are all great choices.

03

Chicken and Rice

Ingredients − 1 whole roaster chicken − 1 1/2 cups organic rice − 1/2 cup organic lentils − 4 1/2 cups homemade chicken stock (or water) − Fresh herbs − Sea salt and pepper − High-quality butter

Instructions1. Place the chicken on a roasting pan, drizzle with a few tablespoons of olive oil, and sprinkle

generously with sea salt. Roast in a 350 degree oven for 2 hours, or until the chicken is golden and cooked thoroughly. This can easily be done on the weekend or the night before so it’s ready the next day.

Don’t judge the simplicity, man. It’s always a crowd favorite.

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2. Shred the chicken from the bones. You’ll be left with a large plate of succulent chicken. Try not to eat too much while you complete the next steps.

3. In a large saucepan or rice cooker, combine the rice, lentils, and chicken stock. Bring to a boil and cook until tender, about thirty minutes.

4. Once the rice has cooked, scoop it into a large bowl.

5. Sprinkle the chicken and rice generously with freshly chopped herbs (such as rosemary, thyme, basil, tarragon, and parsley). Then, give it a generous (GENEROUS, I SAY!) dollop of butter. Like a quarter-cup or so. Lastly, sprinkle it with sea salt and freshly ground black pepper. I serve it alongside some delicious vegetables, such as roasted asparagus.

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Hearty Italian Meatball Soup

IngredientsFor the meatballs:

− 1 1/2 pounds of grass-fed hamburger − 4 garlic cloves, minced − 2 high-quality eggs − 1 teaspoon of sea salt − 1 teaspoon of dried oregano

This would be the perfect soup to whip up a big batch of today – keep it in your fridge and you’ll have a warm meal just a few minutes away.

For the soup: − 4 tablespoons olive oil − 3-5 potatoes, diced into small pieces (I used

red potatoes) − 3 stalks of celery, diced − 1 medium onion, diced − 3-4 carrots, diced − 1/2 head of green cabbage, chopped − 8 cups of homemade beef bone broth or

chicken broth − 3 tablespoons tomato paste − A few bay leaves − Small pinch of cayenne, if desired − Salt and pepper, to taste

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Instructions1. Combine all the meatball ingredients into a mixing bowl. Using your hands, mix all the

ingredients together well. Then, shape into small balls and place on a cookie sheet. Refrigerate for 30 minutes.

2. In a large soup pot (I used my dutch oven), heat up the olive oil. Gently brown the meatballs, only cooking them for a few minutes. The goal here is not to cook the meatballs completely, but rather to help give them a nice browned crust. It will take a few batches to cook all the meatballs, but that’s okay – don’t overcrowd the pan or you’ll just end up with a soggy mess. Once the meatballs are browned, remove to a plate.

3. After all the meatballs have been browned, add the broth, tomato paste, bay leaves, and salt & pepper to the soup pot. Bring this to a boil. Then, add in your diced celery, onion, carrots, and potatoes. Now here’s a variation:

− If you will be eating the soup right way, bring the soup to a boil and cook the vegetables until fork tender. Then, add in your meatballs and the cabbage, simmering for another 20 minutes or so until the meatballs are completely cooked.

− If you won’t be eating the soup right way (ie: cooking it up in the afternoon for an evening dinner), add the meatballs in with the vegetables. Then, allow the soup to hang out on the stove all day, gently cooking the vegetables and meatballs until fully cooked. About fifteen minutes before you’re ready to eat, simply toss in the cabbage.

4. Ladle up some of this wonderful soup! Top it off with some freshly grated Parmesan cheese and serve it with some freshly baked crusty bread. Yum, yum, yum!

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Tortellini Soup with Chicken & Pine Nuts

Ingredients − 3 tablespoons olive oil − 2 onions, diced − 6 garlic cloves, minced − 1 red chili, minced (or ½ teaspoon dried chili flakes) − 2 cups bell peppers, diced − 3 cups cherry tomatoes or diced tomatoes − 2 tablespoons pesto − 4 cups chicken stock − 2 cups cooked chicken (leftover from roast chicken works wonderfully) − 1 cup tortellini (fresh and organic is best) − Pine nuts, optional garnish − Salt and pepper, to taste.

This would be the perfect soup to whip up a big batch of today – keep it in your fridge and you’ll have a warm meal just a few minutes away.

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Instructions1. Heat the olive oil in a large pot. Add in the diced onion and saute for 5 minutes, until soft and

translucent. Add in the garlic and red chili, and saute for 2 minutes more until fragrant.

2. Add in the bell pepper and cherry tomatoes. Cook for 5 minutes, until they begin to release their liquid. Then, add in the pesto, chicken stock, cooked chicken, tortellini, and a large pinch (or two!) of sea salt.

3. Bring to a low simmer and cook until the tortellini is tender, about 15 minutes. Feel free to spoon out a few tortellini and try them. Ya know. For quality control. Ahem.

4. Garnish with pine nuts, fresh thyme and parsley, and pepper. Serve alongside a crusty bread.

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Honey Cashew Chicken

Ingredients

I always roast a few chickens on the weekend so that I have an easy meat to add into dishes during the busier weekdays. This dish is a perfect way

of using up extra chicken, coming together in just a few minutes.

For the soup: − 6 tablespoons honey − 4 tablespoons organic soy sauce − 2 tablespoons rice vinegar − 1 dried chili, minced or a small pinch of red

pepper flakes − 1/2 teaspoon sesame oil

− 2 tablespoons butter − 1 tablespoon dark sesame oil − 4 chicken thighs, cut into 1” pieces or

leftover roasted chicken − 2 tablespoons arrowroot flour (or

cornstarch) − 3/4 teaspoon salt − 1/2 teaspoon freshly ground black pepper − 4 cups diced veggies (use whatever you

have on hand!) − 3 cloves minced garlic − 1 bunch green onions, chopped or 1

medium onion, diced − 1/2 cup slightly toasted cashews

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Instructions1. Heat the olive oil in a skillet. While that’s warming, toss the chicken pieces, arrowroot flour,

salt, and pepper together in a bowl to coat. Add it into the warm oil until just cooked through and lightly golden. Drizzle with the sesame oil. This is a good point to start cooking rice to serve the chicken with.

2. Add in the diced veggies, garlic, green onions, and cashews into the skillet. Allow them to cook for just a few minutes, so they retain a bit of crunch.

3. Mix together all the sauce ingredients and pour over the vegetables and chicken. Serve with rice. Booya. That’s it, baby.

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Apricot Chicken

Ingredients − 1 whole organic, pastured fryer chicken, cut into pieces or 4 breasts or 8 thighs or 8 drumsticks − 1 cup of naturally sweetened apricot jelly (homemade is best!) − 1 tablespoon of apple cider vinegar − 3 teaspoons of dry mustard − 2 tablespoons of extra virgin olive oil − Salt and pepper

Instructions1. Preheat the oven to 400 degrees.

2. Place the chicken pieces in an ovenproof dish (I used cast iron skillets).

3. Mix the jelly, vinegar, mustard, and olive oil together in a bowl. Then, brush it over the chicken. Sprinkle with sea salt and freshly ground black pepper.

4. Bake for 45 minutes or until golden brown.

A versatile dish, it can be served with pasta, potatoes, rice, quinoa, green salad, or any manner of vegetables. Sweet. Salty.

Tangy. It’s a thing of beauty!

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Korean Beef

Ingredients − 2 pounds grass-fed ground beef (or venison) − 8 cloves garlic, minced − 2 teaspoons freshly grated ginger − 1/4 cup dehydrated whole cane sugar − 1/2 cup organic soy sauce − Red pepper flakes, to desired spiceness − Green onions or chives, minced, for garnish (don’t skip! they add a lot!)

Instructions1. Brown the ground beef in a skillet.

2. Once browned, add in the garlic and ginger. Let it saute with the beef for about three minutes.

3. Stir in the dehydrated whole cane sugar, soy sauce, and optional pepper flakes. Gently simmer for ten minutes.

4. Serve atop a bed of delicious basmati or jasmine rice. Garnish with minced scallions or chives.

Everytime I make this, I feel like I’m cheating a bit. It’s so easy and my kids are crazy about it. Serve it alongside all the delicious

vegetables you can get your hand on!

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Scalloped Potatoes with Grass-Fed Ground Beef

Ingredients − 1 ½ pound grass-fed ground beef, cooked and drained − 4 large russet potatoes or 10-15 smaller potatoes − 1 large onion − 3 cloves garlic, minced − 1 ½ cups cream − ½ cup homemade chicken or beef stock − 1 tablespoon each dried rosemary, thyme, and oregano (or herbs of choice) − ¼ teaspoon freshly grated nutmeg − Salt and pepper, to taste − 1 cup grated organic cheddar cheese, optional

Sliced carrots or parsnips would also be delicious in place of some of the potatoes and if you’ve got fresh herbs this time of year, they can really

bring it to life! Fresh rosemary and chives are my favorite to add in.

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Instructions1. Using your food processor (or knife), slice the potatoes and onions into super thin slices. I use

the food processor with the slicing blade, just because it makes short work of this – but a good ‘ol knife would do the trick, too.

2. In a Dutch oven (or baking dish of choice – with a lid!) pour the chicken stock. Then, using about one-third of the potatoes you’ve sliced, begin to layer the potatoes in the dish. This doesn’t have to be exact – just build the casserole as follows:

− Layer of potatoes

− Layer of onions

− Sprinkle of garlic

− Layer of cooked, ground beef

− Generous sprinkle of herbs, dusting of nutmeg, salt, and pepper

3. Repeat the layering method until you’ve used up all your veggies and meat, making sure to end on a layer of potatoes.

4. On the top layer of potatoes, sprinkle more herbs, nutmeg, salt and pepper. Top off with grated cheese.

5. Pour the cream over the completed casserole. Oh, such creamy goodness. And that’s it – your casserole is complete! You can either freeze this till later, store in the fridge until you’re ready to bake it, or stick it in the oven right away.

6. Bake in a 375 degree oven for 45 minutes to an 1 hour, or until the potatoes are tender. You can remove the lid from the baking dish and broil for a few minutes at the end to get a nice and crispy top, if desired.

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Sweet Tomato and Sausage Bake

Ingredients − 4 pounds of fresh tomatoes (best) or whole canned tomatoes (a good substitute) − 2 tablespoons olive oil − 2 tablespoons balsamic vinegar − Sea salt and pepper − 2 tablespoons maple syrup − 2 sprigs of fresh thyme and rosemary − 2 bay leaves − 3 cloves of garlic, peeled and chopped − High-quality Italian pork sausages or bratwurst (figure on at least one per person). The quality

of the meat matters in a dish as simple as this, so try and find some delicious fresh sausages from your local butcher.

One pan. One hour. Hopefully more than one loaf of crusty bread to mop up all those tomato juices. And Amen.

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Instructions1. Preheat the oven to 400 degrees. Place all the tomatoes into a large baking pan – a single layer

of tomatoes works best. Then, drizzle with the olive oil, balsamic vinegar, and maple syrup. Sprinkle with salt and pepper and give it all a quick toss to evenly coat the tomatoes. Add in your fresh herbs and the garlic and mix it all together once again.

2. Lay the sausages on top of the tomatoes and bake for half an hour. Turn the sausages over, and bake for another half an hour or until they are nice and golden.

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Chop Salad

Ingredients

I love that this dish is adaptable – add nuts, sprouts, grilled fish, and a cornucopia of vegetables, all to your liking.

For the Salad: − 1 head butterhead lettuce, washed, dried,

and torn into bite-size pieces − 1/2 pound pastured bacon − 3 eggs − 1 cup raw, organic cheese, cut or crumbled

into bite-size pieces − 3 carrots

For the Croutons: − 4 thick slices of homemade bread, such as

traditional soaked whole wheat loaf − 4 tablespoons extra virgin olive oil − 1 teaspoon organic garlic powder − Pinch sea salt and freshly ground black

pepper, to taste

For the Dressing: − 3 tablespoons red wine vinegar − 1 teaspoon Dijon mustard − 1 tablespoon fresh lemon juice − 1 small clove garlic − 1/4 teaspoon maple syrup or raw honey − 1/2 cup high-quality extra virgin olive oil − Pinch of sea salt and freshly ground pepper

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InstructionsFor the Croutons:

1. Cut the bread slices into nice, big crouton-sized pieces. However big or small you wish is just fine with me – no judgement here.

2. Drizzle with olive oil and sprinkle with garlic powder, salt, and pepper. Gently toss with your fingers to evenly coat the croutons.

3. Bake in a preheated 375 degree oven until golden, toasted, and fragrant.

For the Salad:1. Put the washed, dried, and torn lettuce into a large bowl. Large enough to hold the rest of the

goodies. Am I the only one who tears lettuce instead of cuts it? I think my Mom told me that’s how it must be done. Either way. Get the lettuce in the bowl, baby.

2. Cut the bacon into small bits and fry in a cast iron skillet until crisp. Remove to a plate and let cool.

3. While the bacon is cooking, let’s turn our attention to those farm fresh eggs we’re going to hard boil. Get a small saucepan of hot water boiling on the stove – just enough water to cover the eggs. Once the water boils, gently drop the whole eggs into the hot water (I always start with room temperature eggs) and boil for 8 minutes. No more, no less. After 8 minutes, quickly run the eggs under cold water. Peel immediately, slice the eggs, and add them to the salad bowl.

4. Lastly, chop the carrots and add them to the bowl as well.

5. Compile the salad: lettuce, crumbled cheese, fried bacon bits, chopped chicken, hard boiled eggs, shredded carrots. Looking good, isn’t it? That was a rhetorical question. The answer is yes. Of course.

For the Salad:1. Combine all of the ingredients and whisk together until combined.

2. To serve, drizzle the dressing over the entire salad and top it all off with those crunchy croutons fresh out of the oven.