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Food Prep Friday – Homemade Ghee (Clarified Butter)

Food Prep Friday – Homemade Ghee
Author: Coach Nancy
Ghee is a type of clarified butter. It is different than regular butter and it can actually complement a slim, healthy lifestyle. Although ghee derives from cow’s milk, it is free of casein! Because it is a clarified butter, ghee comes from milk that has been boiled to the point where the water and milk solids, most of which are protein, have been boiled off. What’s left is pure butterfat. And yes, this butterfat is high in saturated fatty acids and cholesterol, normally considered risk factors for cardiovascular disease. But in controlled dosages, ghee will only improve your heart health.
  • 1 pound of the best quality, unsalted butter you can get your hands on (we use KerriGold butter that we find at the co-op)
  1. Heat a wide-bottomed skillet with high sides (for splashing/bubbling) over medium-low heat.
  2. Once hot, add butter. Use a wooden spoon or spatula to stir the butter and speed along the melting process.
  3. Once butter is completely melted and begins to bubble, very slightly lower the heat. You want a steady bubble but not so much that the butter is jumping out of the pan or spraying on the stove top.
  4. Cook for 25 to 30 minutes or until the milk protein has completely separated and there is a layer on the top and bits on the bottom of the pan.
  5. Begin carefully skimming the top layer off until ghee looks clean (except for bits on the very bottom) and discard.
  6. Slightly raise the heat back up to medium-low and continue cooking another 5 to 10 minutes until most of the bubbling stops and the milk protein bits on the bottom of the pan begin to brown. Do not let them burn!
  7. Immediately remove the ghee from the stove top and set somewhere to cool.
  8. Once cool, strain through a fine mesh strainer or cheesecloth. Discard the toasted bits from the bottom of the pan.
  9. Store ghee at room temperature in a glass container or mason jar and use as needed.


Carlson Family Breakfast Hash

Carlson Family Breakfast Hash
Recipe Type: Breakfast
Author: Coach Nancy
Vary the amounts in this recipe for your family size, but if you make a large batch you have breakfast for the week all done. Use Chorizo or other flavorful meat you have on hand in place of the sausage or ham. Substituting sweet potato or other winter squash for the butternut squash adds a new twist on the taste. I like to add cinnamon to this dish, too. If you like other veggies, add them in, too. But always, always enjoy. If you are allergic to eggs, it is super yummy on its own.
  • 1 tablespoon of coconut oil
  • 1 onion, chopped (I used a bag of frozen chopped onion)
  • ½ green pepper, chopped (I used a half bag of frozen green peppers)
  • ½ red pepper, chopped (I used a half bag of frozen red peppers)
  • 1 apple, cut into bit size pieces
  • 2 cups cooked butternut squash, cubed (I had leftovers so it was already done for me)
  • 2 cups sausage or ham, cut into bite size pieces (again, I had it leftover so super easy)
  • 2 eggs per person
  1. Sauté the onions and peppers in the oil until soft and translucent.
  2. After about 4 minutes, add in the apple.
  3. Let this cook for a few minutes before adding in the squash and sausage.
  4. Heat until everything is hot, about 5 minutes.
  5. Fry two eggs to add on top of each portion.



Veggie Chicken Pad Thai

Veggie Chicken Pad Thai
Recipe Type: Main Dishes
Author: Coach Nancy
  • 3-4 tablespoons coconut oil
  • 3 tablespoons fish sauce
  • 1 tablespoons coconut aminos
  • 4 tablespoons fresh lime juice (or bottled lime juice)
  • ½ tablespoon apple cider vinegar
  • 1 12-ounce package of broccoli slaw
  • 4 medium carrots shredded or cut into small strips
  • 2 pounds cooked chicken meat, cut into 1” chunks
  • 5 cloves garlic, finely chopped
  • 1/3 cup chopped fresh cilantro
  1. Heat a skillet or wok over medium-high heat. Add coconut oil, fish sauce, coconut aminos, lime juice, and vinegar and heat through.
  2. Add broccoli slaw and carrots. Cook, stirring frequently, until soft but still firm, about 3-4 minutes.
  3. Add chicken and garlic and cook until heated through.
  4. Toss or garnish with cilantro. Enjoy!


Stuffed Acorn Squash Recipe

Stuffed Acorn Squash Recipe
Recipe Type: Main Dishes
Author: Coach Nancy
  • 1 large acorn squash
  • 1 pound ground sausage
  • 1 onion
  • 1 apple, any variety
  • 6 slices bacon
  • 1 tablespoon fresh rosemary, chopped (or 1 teaspoon dried rosemary)
  • 2 teaspoon dried thyme
  • 2 teaspoon fennel seeds
  • 1 teaspoon ground sage
  • 1 teaspoon black pepper
  • ½ teaspoon cinnamon
  • ½ teaspoon sea salt
  • ¼ teaspoon nutmeg
  1. Preheat oven to 375 degrees.
  2. Cut the squash in half and scoop the seeds out. Lay cut side down in a pan filled with ¼ inch of water. Cook until tender, approximately 45 minutes. Remove and allow to cool.
  3. While the squash is baking, prepare the stuffing (hint: you can always do this part ahead of time).
  4. Dice the apple and onion into medium-sized pieces. Slice the bacon into pieces.
  5. In a large skillet over medium heat, brown the bacon. Add the onion and cook for 5-10 minutes until softened and translucent. Add the apples and cook for another 5-10 minutes.
  6. Remove the bacon, onion, and apple mixture to a large bowl.
  7. In the same skillet over medium-high heat, brown the sausage. Add all spices and cook until fragrant, 2-3 minutes. Add into the same large bowl. Stir to combine.
  8. When the squash is cool to the touch, use a spoon to scoop out some of the flesh and mix into the sausage. Use a spoon to fill the squash boats with sausage mixture.
  9. Return the squash to the oven and bake another 15 minutes until everything is heated through.


Apple Leek Breakfast Sausage

Apple Leek Breakfast Sausage
Recipe Type: Breakfast
Author: Coach Nancy
This is one of my favorite breakfast recipes without eggs. It’s loaded with protein to get your day going in the right direction.
  • 4 to 5 thick-cut strips of smoked bacon
  • 3/4 cup chopped leeks (only the white part)
  • 1 medium apple, cored and quartered (no need to peel)
  • 1 tablespoon fresh or dried rosemary
  • 2 tablespoon fresh chopped sage leaves (or 2 teaspoon of dried)
  • 1/2 tablespoon fresh lemon juice or apple cider vinegar
  • 1/2 teaspoon ground black pepper
  • 1 to 2 teaspoons sea salt, to taste
  • 1/4 teaspoon ground cloves
  • A dash of cayenne powder
  • 2 pounds ground pork
  1. Put all of the ingredients except for the pork into your food processor, and whiz until everything is pretty finely chopped. You may need to scrape down the sides once or twice so you don’t have any long strands of leeks.
  2. Once it’s all evenly chopped up, add the ground pork and pulse for just a couple of seconds until it looks like it’s all mixed well. If you go too long, it makes the texture too crumbly.
  3. Form the mixture into little patties and lay them out on a large baking sheet.
  4. Bake at 350 degrees for 30 minutes, or cook in a slightly oiled skillet.
  5. You can also freeze the patties: leave them on the baking pan for a couple of hours in the freezer. Take the frozen patties off of the baking sheet and store them. When you’re ready for a great breakfast, just pull some out of the freezer and cook them in a slightly oiled skillet or bake as described above.


Vietnamese Beef Stir-Fry

Vietnamese Beef Stir-Fry
Recipe Type: Main Dishes
Author: Coach Nancy
  • 1 pound ground beef
  • 4 scallions
  • 1 serrano pepper
  • 1 teaspoon dried basil
  • 4 cloves garlic
  • 2 red bell peppers
  • 1-2 cups green beans
  • 1 lime, sliced into wedges
  • 2 teaspoons coconut oil
  • Salt & pepper
  1. Preheat oven to 400 degrees.
  2. Thinly slice the scallions, keeping the greens and whites separate.
  3. Core, seed, and remove the white ribs from the bell peppers, then thinly slice.
  4. Mince the garlic.
  5. Thinly slice the Serrano pepper, removing the seeds if you prefer less heat. Be careful, please make sure to wash hands and surfaces after handling the Serrano pepper. The best bet is to wear gloves as you slice the pepper to avoid any skin contact with the insides or seeds.
  6. Toss the green beans on a baking sheet with 1 teaspoon coconut oil and a pinch of salt and pepper. Place in the oven for about 15 minutes, until soft.
  7. Heat 1 teaspoon coconut oil in a large pan over medium-high heat. Add the bell pepper and cook, tossing for 5-6 minutes, until soft. Add the scallion whites, garlic, and a bit of Serrano pepper (to taste), then toss for 1-2 minutes until softened and fragrant. Season with salt and pepper.
  8. Add the ground beef to the pan and cook, breaking up meat into pieces, until brown and cooked through. Season with salt and pepper.
  9. Remove the pan from the heat and stir in the basil. Serve topped with green beans and green scallions, with a lime wedge squeezed on top.


Spaghetti Squash Pie

Spaghetti Squash Pie
Recipe Type: Main Dishes
Author: Coach Nancy
  • 1 large spaghetti squash
  • 1 pound Italian sausage
  • ½ medium yellow onion, diced
  • 1 red pepper, diced
  • 1 green pepper, diced
  • 1 cup pizza sauce (no sugar added)
  • 1 teaspoon dried basil
  • Sea salt and pepper to taste
  • 3 eggs, whisked
  1. Preheat oven to 375 degrees.
  2. Place spaghetti squash cut side down on a parchment paper lined baking sheet. Bake for 40-50 minutes or until a fork easily goes into it, then reduce oven heat to 350 degrees.
  3. While squash is cooking, place a skillet over medium heat. Add Italian sausage, onion, and peppers. Cook until meat is no longer pink and veggies are soft.
  4. Once squash is done cooking, remove the seeds and shred. Place into a greased 13×9 glass baking dish.
  5. Add sausage and vegetable mixture to squash and combine.
  6. Add pizza sauce, dried basil, and salt and pepper to the baking dish and mix well.
  7. Finally, add whisked eggs to the baking dish and mix thoroughly.
  8. Bake for 1 hour.


Butternut Squash Fries

Butternut Squash Fries
Recipe Type: Side Dishes
Author: Coach Nancy
  • 1 large (3-4 lbs.) butternut squash, or 2 smaller ones
  • Himalayan Sea Salt
  • Ghee or Coconut Oil
  1. Preheat the oven to 350 degrees.
  2. Peel your butternut squash.
  3. Scoop the seeds out of the bulb end of the butternut squash.
  4. Slice squash into fry shapes. Try to make them similar in size so they cook evenly.
  5. Place squash fries on a cookie sheet lined with parchment paper in a single layer, then dot the top with 1-2 tablespoons of ghee or coconut oil cut into a few pieces.
  6. Sprinkle sea salt across the top and place in the oven.
  7. Bake fries for 45 minutes-1 hour, stirring & flipping halfway through.


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