WODSTAR RECIPES

CREAM OF BROCCOLI

Dairy-free Broth based super soup that is a great entry-level dish

Ingredients for 2 servings:
2 cups chopped broccoli
1 Cup broth (low sodium or bone broth preferably)
1 Cup Water
1/2 Cup Cashews
1 Tbsp Turmeric
1 Clove garlic (or tsp garlic powder)
1 tsp onion powder
Juice of 1 lemon (1 oz)
2 tbsP olive oil
Sea salt to taste
2 tbsp nutritional yeast (optional but helps with cheesiness)

Directions: Bring 1 Cup water to boil or steam broccoli for 2 minutes. (high powered blender will create enough heat. Drain broccoli and add the rest of the ingredients including broth to a high powered blender or food processor. You can add the broth in earlier to the water or drain a portion of the water to switch out with broth.

Garnish with pumpkin seeds or whatever you desire.

SHEET PAN CHICKEN AND VEGGIE DINNER

30 Mins – Serves: 2 – 4 

one-pan meal – limited time and clean up – mix and match whatever vegetables that you have or want.

Ingredients:
Optional ingredients:
6 rainbow carrots, sliced
1 bunch asparagus
1 bunch of broccoli
1 sweet potato
1-2 purple potatoes, sliced
1/2 lb. brussels sprouts
1 red onion, sliced
4 garlic cloves, crushed
1 lb. boneless chicken breast
2-4 tablespoons avocado oil or extra-virgin olive oil
1 teaspoon fine sea salt, more to taste
1/2 teaspoon black pepper, more to taste
Additional seasoning of choice

Directions:

Preheat oven to 400°F

In a bowl combine all chopped veggies and garlic. Add in whole chicken breasts or halved chicken breasts. Coat with oil, salt, and pepper.

In a small bowl mix together all spices. Pour spice mix over veggie and chicken mixture and coat evenly. Add thyme sprigs to the mixture.

Place on a lined baking sheet and bake for 25-30 minutes until chicken is fully cooked through. Add additional salt and pepper as desired.

Notes *Adjust oil based on how much veggies you have. You want the veggie chicken mixture well coated. *Use any other veggies you have on hand! *To keep chicken as juicy as possible, bake chicken breasts whole, then cut up

PALEO CHICKEN NUGGETS

Ingredients

For the nuggets:
1lb ground chicken or ground turkey
1 egg, whisked
1 bundle of cilantro, chopped (the more, the better!)
3 scallions, chopped
2 teaspoons sesame oil
1/2 cup Coconut Flour
1/4 teaspoon ginger
salt and pepper, to taste
1-2 tablespoons Virgin Coconut Oil

For the dipping sauce
1/4 cup Coconut Aminos
1/8 cup white wine vinegar or apple cider
1 tablespoon ground stone mustard (from the bottle/container-not powder)
1 teaspoon Raw Honey
Options: I made a batch with papaya instead of mustard that came out great

Instructions

1. Mix all of your nugget ingredients together: ground chicken, egg, cilantro, scallions, sesame oil, ginger, and salt

and pepper.

2. Now heat up a large skillet under medium heat and add 1-2 tablespoons of coconut oil.

3. Place your coconut flour in a shallow bowl.

4. Make small balls from your nugget mixture, “nugget sized” and place each nugget in the coconut flour (being

sure to only lightly dust the nuggets) then place in your skillet.

5. Use a spatula to slightly flatten out each nugget. It only needs just a little press down.

6. Cook on both sides for 5-7 minutes or until cooked through.

7. While your nuggets cook, mix your dipping sauce ingredients together.

8. Once your nuggets are done cooking, dip those little guys in the sauce and eat those grown up nuggets up!

This can be done with chicken breasts – dip in coconut mix (quicker version)

THAI CHICKEN LETTUCE WRAPS

Ingredients
1 tablespoon olive oil
1/2 yellow onion
3 cloves garlic
1 pound ground pork, turkey or ground chicken
Optional additions: 1/2 cup shredded carrots, mushrooms, onion
salt and freshly ground black pepper
1/4 cup coconut aminos (or soy sauce alternative)
2 teaspoons sesame oil
1 teaspoon rice wine vinegar
1 tablespoon almond butter
1 tablespoon Whole30 compliant hot sauce
1 head Bibb lettuce

Sauce:
1/4 cup coconut aminos
1 1/2 teaspoons sesame oil
1 teaspoon rice wine vinegar
Optional hot sauce to taste
Salt
Garnishes
black sesame seeds
thinly sliced green onions

Directions

1. In a large skillet set over medium heat, heat olive oil. When the oil is hot, add onion and cook

for about 3 minutes or until beginning to soften, then add mushrooms and cook 3 more minutes,

or until onion is translucent and mushrooms are softening. Add garlic and cook just until

fragrant, about 30 seconds, stirring constantly.

2. Add ground pork and cook until browned, crumbling with a wooden spoon or spatula. Add

carrots and stir until starting to soften, about 3 minutes.

3. In a small bowl, combine 1/4 cup coconut aminos, 2 teaspoons sesame oil, 1 teaspoon rice wine

vinegar, almond butter, ginger, and hot sauce. Whisk until smooth then pour over meat mixture.

Stir until combined, then add the chestnuts and green onions. Cook for 3-4 minutes then remove

from the heat.

4. Make sauce: whisk together all sauce ingredients in a small bowl.

5. When ready to serve, spoon 3-4 tablespoons of the mixture into the center of a lettuce leaf and

serve with sauce.

CAULIFLOWER RICE

Transform vegetables into rice. A must if you have never tried. The rice will take on whatever flavor that you mix in and is very satisfying. This can be a main entrée or commonly served with ground chicken, grass fed beef, or fish. This can be a main entrée or commonly served with ground chicken, grass fed beef, or fish.

Ingredients
1 head Cauliflower or buy pre-cut cauliflower rice.
1 clove Garlic
1 Tbsp Coconut Aminos (or tamari)
2 Tbsp Nutritional Yeast
1 Tbsp Coconut oil
2 Tbsp lime juice (Juice of 1 lime)
½ Tsp Cayenne
Tsp fresh minced ginger
Dash of sea salt

PREPARE THE CAULIFLOWER

Break the cauliflower into “florets, removing the stems.

Place the florets in the food processor bowl & pulse until the cauliflower looks like rice. Takes about 10 to 15 one-second pulses. You may need to do this in two batches to avoid overcrowding (which leads to mush).

Heat a large skillet over medium-high heat, about 3 minutes.

Add the “riced” cauliflower to the heated pan without oil and move around with wooden spoon to allow the cauliflower to caramelize and dry out. Add in 1 tablespoon of coconut oil, garlic, onion and seasoning of choice. 

NOTE: Some prefer to sauté onions and garlic in a butter or oil and then add the rice. My preference cuts back on some unnecessary calories and still packs a nice flavor.

Optional garnish or additions: Garlic, Hemp, Nutritional Yeast, basil, dill, mint, cilantro

EGG-FRIED RICE? ADD 1-2 Eggs (optional for fried rice feel)

CLEAN UP TIP: Prevent mess by breaking up cauliflower in a bag.

TIP: Add the “riced” vegetables without any oil for the first 2 minutes to the heated pan without oil and move around with wooden spoon to allow the cauliflower to caramelize and dry out. Add in 1 tablespoon of coconut oil, garlic, onion and seasoning of choice. 

Turn this into a meal: By adding a source of protein like chicken, ground beef, or salmon

Berry Roasted Salmon on Cashew Kale Salad

4, 4-6oz wild salmon filets
1 clove garlic, minced
¼ cup chives, chopped
½ cup extra virgin olive oil
¼ cup red wine vinegar
¼ cup fresh blueberries

In a bowl, whisk together all ingredients except the salmon. Use the back of a fork to lightly mash the berries and stir again. Place the salmon in this mix and cover or seal in a plastic bag and allow to marinate at least 1 hour.

Preheat your oven to 425 degrees. Remove the salmon from the fridge and onto a baking pan skin-side down. Cover the fish with the remainder of the marinade. Season the fish lightly with sea salt and pepper.

Roast about 12-18 minutes, depending on the thickness of your salmon. While the salmon is cooking, prepare the salad.

4 cups Tuscan kale, washed and thinly sliced, no stems
¼ cup raw cashews
¼ cup blueberries
1 avocado, peeled, pitted and diced
3 tablespoons olive oil
1 teaspoon dijon mustard
1 tablespoon red wine vinegar
1 teaspoon honey

Sea salt and pepper to taste

In a bowl, whisk together the olive oil, dijon, vinegar and honey. Toss together the kale, cashews, blueberries, and avocado. Drizzle with the dressing and toss again, season with salt and pepper if need be.

Garnish the kale salad with the roasted salmon and enjoy!

CAESAR SALAD WITH GRILLED CHICKEN

Ingredients:

Salad

2 Cups romaine lettuce leaves

16 ounces grilled chicken, cubed

Dressing:

Low sodium Caesar (try primal kitchen version)

Or use: 2 tbsp apple cider vinegar, 1 tbsp olive oil, juice from lemon, 1 tbsp Dijon mustard, salt and pepper

Directions:

1. Prepare dressing: Add all dressing ingredients to a blender and blend together until a smooth consistency is reached.

2. Prepare Salad: Wash lettuce, dry and shred into bite-size pieces with your hand. Place in a large salad bowl.

3. Add grilled chicken to the salad. Add dressing and toss to coat. Season with extra black pepper for a deeper Caesar flavor.

Serves 1
Time to prep: 5 minutes
Time to cook: 15 minutes

1 tablespoon avocado oil
1 cup seasonal organic peppers
1 small organic yellow onion, sliced
1 teaspoon chipotle seasoning blend
6 ounces grass-fed ground beef
Sea salt
Black pepper

Optional:

1/2 cup organic broccoli sprouts

1/4 cup fresh organic cilantro, chopped

2 tablespoons whole-milk Greek yogurt (can sub for avocado)

1/4 cup pico de gallo

Heat the avocado oil in a medium skillet over medium-high heat. Add the peppers and onion, and sauté for about 5 minutes, stirring occasionally, until they start to get soft.

Add the chipotle seasoning blend and beef. Lower the heat to medium and cook, stirring often, until the beef is no longer pink (7–10 minutes). Season to taste with salt and pepper.

Serve over the broccoli sprouts, and top with the cilantro, yogurt, and pico.

TURKEY TACO BOWL WITH RICE (or cauliflower rice)

These simple Ground Turkey Taco Bowls come together with cauliflower Spanish Rice and all of your favorite taco toppings! A wonderful and nutritious way to enjoy your tacos that everyone will love.
Makes 3-4 servings

1lb Ground turkey
2 tbsp Pico de gallo or tomato sauce
1 tsp Mexican seasoning (cumin, paprika, chipotle, garlic, onion)
Cheese (optional)
Avocado for topping (optional)

For the cauliflower rice:
1 large head of cauliflower*
1 tbsp olive oil or avocado oil
½ cup diced onion
3 cloves garlic minced
1 tsp cumin
1 tsp salt + more to taste
2 tbsp tomato paste
¼ – ½ cup chicken or vegetable broth
Fresh cilantro for garnish optional

Begin by making the taco meat. You can make the cauliflower rice while the taco meat is cooking, or cook the cauliflower rice ahead of time. Heat a large skillet to medium heat. Once hot, add oil and onion. Let cook for 2-3 minutes, then add in your ground turkey or beef. Continue to stir so the meat cooks evenly.

Once meat is no longer pink, add in your spices. Coat the meat with spices. Now mix in tomato paste, apple cider vinegar, and chicken broth. Bump up the heat just a tad and continue to mix everything until spices and liquid is evenly cooked. Reduce temperature to medium low. Let simmer for 3-5 minutes until most of the liquid is completely absorbed.

For the Cauliflower Spanish Rice:

Cut your cauliflower in half and in half again. Remove stem and discard. Chop the head of the cauliflower into chunks (1-2 inch pieces). Place inside a food processor and pulse. You probably need to do this in 2-3 batches. Between each batch, remove and set aside.

Heat up a large skillet to medium heat. Add onion and saute for 3 minutes, then add garlic and saute another 1-2 minutes.

Add in riced cauliflower, salt, and cumin. Stir around the veggie mixture to coat.

Add in tomato paste, then ¼ cup broth, and bump up heat to medium high. continue to stir around until the tomato paste dissolves in the mixture. If the mixture is too dry, add in more broth by the tablespoon. If the mixture is slightly wet, continue to cook until the liquid dissolves.

Make your taco bowls:

Assemble the cauliflower rice on the bottom, then top with taco meat. Add in all of your favorite toppings: tomatoes, avocados, green onion, cilantro, salsa, lettuce, cheese, etc.

RECIPE NOTES

*You can also use Trader Joe’s frozen Organic Cauliflower in place of a large head of cauliflower. Follow the same instructions on heating.