Tag Archives: Diabetic Recipes

Sweet N’ Spicy Kale and Chorizo Mash

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This was the first recipe I tried out of my Paleo Primer, and it was amazing ! You can use it as a side dish or as a post-workout meal. The sweetness of the potato and the heat from the Chorizo was a wonderful variation, the kale adds a nice texture to the mash. I’m excited to have something new to make to replace my old sour cream garlic mashed potatoes, so good but not a friend of Celiac’s Disease.

click on the green words to learn why I use these ingredients and why they are healthier alternatives 

What You’ll Need:

Sweet N' Spicy Chorizo Sweet Potato Kale Mash 1. The Ingredients WM

2 Sweet Potatoes, chopped

3 Kale Leaves, chopped

2 Chorizo Links, chopped

1 Tablespoon Extra Virgin Olive Oil

Sea Salt & Pepper to Taste

.

Prep Time: 10 minutes

Cooking Time: 25 minutes

Serves: 2

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Sweet N' Spicy Chorizo Sweet Potato Kale Mash 2. Steam the Sweet Potato WM

1. Steam your chopped potatoes for about 10 minutes, if you double up the recipe to serve more, make sure you leave enough room for the kale.

Sweet N Spicy Chorizo Kale Mash 3. Chop the Kale WM

2. Add your kale to the steamer along with the sweet potato, steam about 5 minutes or until the potato become soft enough to mash by hand.

Sweet N' Spicy Chorizo Sweet Potato Kale Mash 4. Once the Sweet Potato is Soft, Add the Kale WM

3. While your steam your veggies start to cook the chorizo on low heat in a non stick pan, or add just a tiny bit of coconut oil spray to keep them from sticking.

Sweet N' Spicy Chorizo Sweet Potato Kale Mash 5. Add the Spices and Mash the Kale and Sweet Potato WM

4.  Remove your potato and kale from the steamer once you can easily stick a fork through the potato. Place in a separate bowl,  Add 1 Tablespoon of Extra Virgin Olive Oil, Salt and Pepper to taste, then mash all the ingredients together.

5. Mix in your chorizo and serve !

Sweet N' Spicy Chorizo Sweet Potato Kale Mash 6. Serve with or without organic raw milk sweet butter WM

I added a small touch of raw butter to garnish.

Why is this delicious meal so great?

kale-nutrition-facts

sweetpotfoodchart

any questions? email me at paleofitniche@gmail.com

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Paleo Cottage Pie

This recipe was inspired by Elena’s Pantry, however I added a few things and changed out the ground beef for a chopped slow cooked grass-fed  roast I had leftover from two days earlier. You can always find a recipe and try and think of ways to use what you already have.in the kitchen. This helps keep our food budget under control and promotes creativity in the kitchen 🙂

paleo-cottage-pie

 What’s Good: Low-Glycemic Index (good for diabetics or those laying low on sugar) or maybe your trying to trick your husband and kids into something healthy without looks of disappointment.  Cooked Cauliflower contains high levels of: vitamin-c, vitamin k, folate, vitamin-B6, Fiber, Omega-3, and is Gluten free.

Health Benefits

While cauliflower is not a well-studied cruciferous vegetable from a health standpoint, you will find several dozen studies linking cauliflower-containing diets to cancer prevention, particularly with respect to the following types of cancer: bladder cancer, breast cancer, colon cancer, prostate cancer, and ovarian cancer. This connection between cauliflower and cancer prevention should not be surprising, since cauliflower provides special nutrient support for three body systems that are closely connected with cancer development as well as cancer prevention. These three systems are (1) the body’s detox system, (2) its antioxidant system, and (3) its inflammatory/anti-inflammatory system. Chronic imbalances in any of these three systems can increase risk of cancer, and when imbalances in all three systems occur simultaneously, the risk of cancer increases significantly.  To learn more about the long list of health benefits click here .

Cottage Pie Pic. 11. Plated

What You Need: 

  • 2 tablespoons Olive Oil
  • 1 large onion, diced
  • 1 pound turkey or pork bacon, cut into 2 inch slices
  • 2 cups diced carrots
  • 2 cups diced celery
  • 1 pound organic grass fed ground beef why do I choose grass fed? click here
  • ½ teaspoon pink Himalayan salt  or just sea salt why use sea salt vs. table salt? click here
  • 1 teaspoon ground black pepper
  • ½ teaspoon smoked paprika
  • 1 cup chicken broth (I recommend buying storage containers and freeze your meat broths, it will save you a lot of money and maximize your meals)
  • 2 large heads cauliflower, trimmed, chopped and steamed until very soft

Cottage Pie Pic. 2 Cauliflower Steamed don’t have a steamer? improvise with a colander, medium sized sauce pot filled half way with water, and a lid

  • 2 tablespoons coconut oil see what Dr. Oz has to say about coconut oil, click here
  • 1 table spoon turmeric 
  • 1 table spoon curry

Cottage Pie Pic. 1 The Ingredients

  1. Heat olive oil in a very large frying pan
  2. Saute onion for 15 minutes until soft

Cottage Pie Pic 5. Tenderize the Onions

Let’s Do It !

  1. Add bacon pieces to pan and sauté until cooked, about 10 minutes
  2. Add carrots and celery to pan and sauté in bacon fat (get in the habit of saving your bacon fat, this can be frozen too or refrigerated if its something you use a lot)  for 10 minutes until soft
  3. Add ground beef to pan and sauté until brown, just a few minutes.

Cottage Pie

  1. Season with salt, pepper and smoked paprika

Cottage Pie Pic. 6 The Spices

  1. Add chicken broth and cook down broth until 60% evaporated

Cottage Pie Pic. 7 Combined

  1. Place cauliflower in food processor or a blender and puree with olive oil until smooth
  2. Pour ground beef mixture into a 9 x 13 inch baking dish

Cottage Pie Pic. 8 Evenly Spread Into a Baking Pan    I had to improvise and foil up a ceremaic presentation tray.

  1. Pour mashed cauliflower over beef mixture

Cottage Pie Pic. 9 Beging Evenly Distributing the Mashed Cauliflower

  1. Bake at 350° for 30 minutes

Cottage Pie Pic. 10. What It Should Look Like

  1. Serve

Cottage Pie Pic. 11. Plated

Yields: 6 Servings

Inspired By:  elenaspantry.com & functionalfoodie.com