Loaded Sweet Potatoes

Monday is our meatless night. To make something nutritious without skimping on vital proteins is always a challenge. This recipe includes beans and sour cream, and it is usually served with coleslaw tossed with my homemade fermented mayonnaise which has eggs in it.

4 medium sweet potatoes
2 Tbs grass fed butter
½ cup canned black beans, drained (if possible use “Eden” brand, without BPA in a can)
2 medium tomatoes, diced
½ cup cilantro, minced
1 ½ tsp ground cumin
1 tsp dried oregano
¼ tsp garlic powder
Salt and pepper to taste (to balance out the sweetness of the potatoes, you might need to use slightly more salt than what you are used to)
½ cup green onion, chopped
Organic sour cream

1. Preheat the oven to 425 F. Prick potatoes all over with a sharp knife. Place them on an oven proof dish and bake until very soft, about 45min.
2. Meanwhile, sauté half of the green onions in butter on a large skillet over low heat. Add drained beans and tomato and sauté for another 5 minutes.
3. When the potatoes are done, split them down center and gently scoop all the flesh out into the skillet with green onions and beans. (Make sure not to rip the skins and leave the original form as much as possible). Add the remaining 1 tablespoon of butter. Season with cumin, oregano, garlic powder, salt and pepper. Add in cilantro – mix well.
4. Scoop the potato mass back into the skins, garnish with 1 tablespoon sour cream and remaining green onions. Serve with cabbage, carrot coleslaw. Enjoy!

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Baked Mackerel


3-4 mackerel filets
½ medium onion, sliced in rings
2 Tbs avocado oil
Juice from ½ lemon
Salt and pepper to taste

  • Preheat the oven to 350F.
  • Rub the fish filets with avocado oil, lemon juice salt and pepper with your hands.
  • Place it in an oven safe dish and top with onion rings.
  • Bake for about 20 min.

NOTE: You can add other vegetables in the pan along with the fish to make it a one dish dinner. I baked broccolini and they came out perfect.

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Chicken Breast & Cabbage Bake



4 organic or pasture raised, chicken breasts RAC_8996
½ medium cabbage
4 medium carrots, cut in 2” pieces
2 stalks celery, cut in 2” pieces
2 cloves garlic, crushed (optional)
2 Tbs olive oil
1 Tbs wild pesto (or any other pesto you have on hand)
Salt and pepper

  • Preheat oven to 350F.
  • Rub the chicken breasts with avocado oil, garlic, pesto, salt and pepper.
  • Cut the cabbage into 4 wedges and season it along with carrots and celery with avocado oil, salt and pepper.
  • Arrange the chicken breast and cabbage wedges in alternating pattern in a baking dish. Put the carrots and celery along the sides of the dish.
  • Bake for about 40-45 min.

NOTE: Do not overcook or the chicken will dry out. To check for optimal doneness, cut the thickest part of the breast with a sharp knife to see if clear juice is running.

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Piggy Spare Ribs


3-4 lbs pasture raised, pork spare ribs
3 medium carrots
3 celery stalks
3 Tbs avocado oil
½ tsp black pepper
1 ½ tsp sea salt
½ tsp dried thyme (or 1 Tbs fresh)
2 cloves garlic, crushed
1 cup filtered water

  1. Preheat the oven to 300F.
  2. In a small bowl combine avocado oil, salt, pepper, thyme and garlic.  Rub with your hands on the ribs.
  3. Put ribs, carrots and celery in a cast iron pot.
  4. Pour 1 cup water on top and cover with lid.
  5. Bring the pot to a boil on stove top.
  6. Transfer the pot to the oven and bake for 2 ½ – 3 hours. Do not open lid while cooking. Serve it with Fresh Cabbage & Carrot Salad
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