Skillet Breakfast

I've never been much of a breakfast person, my whole life I have pretty much been content with just eating a banana and some yogurt to start my day.  Then I met the boy and everything changed.  This man is SERIOUS about his breakfast, to the extent that he starts asking what I’m making the coming weekend on Wednesday.  The first thing I am greeted with on Saturday morning is not “Good Morning my lovely wife” it’s more like “So um, what’s for breakfast?”  More times than not it’s usually just eggs and toast for him and some sort of omelet or frittata for me.  But one of his favorite things is skillets; deep fried hash browns, sausage, runny eggs and cheese is the sort of thing that is right up is alley.  So when I saw this pop up on my reader the other day I knew it had to be made, and finally I could join in eating it!

I made a couple changes to the original just so I could use what I had on hand, and I encourage you to do the same.  After all, recipes should be the starting point for making things your own.  I can’t wait to try this with some caramelized red onions or chorizo or even bacon.  The possibilities are only as big as your imagination so have fun with it.  Either way when you fry up sweet potatoes in any kind of pork fat the end result is going to be amazing!

Skillet Breakfast

Serves 2 really hungry people

1 tablespoon oil (coconut, grapeseed, etc)

1 lb breakfast sausage
2 sweet potatoes, peeled and diced
4 eggs
Fresh grated cheddar cheese
Handful of fresh chopped parsley
Hot Sauce (and as you well know, I highly recommend Sriracha)
In a large cast iron skillet, heat 1 tablespoon of oil over medium heat.  Add the sausage and break into pieces until browned and caramelized.  Remove the sausage with a slotted spoon and reserve for later.

Toss the diced sweet potatoes into all that yummy sausage grease and season with salt and pepper, add a little chili powder if you’re feeling adventurous.  Cook until potatoes are fork tender.  Be careful not to burn the potatoes before they become tender, if need be cover the skillet with a lid and allow to steam for about 3 minutes.

Add the sausage back to the pan and combine well.  Make four little wells in the pan for the eggs.  Crack each egg into the wells and season with salt and pepper.  Cover with a lid and cook until the tops of the yolks are just set, about 3 minutes.

Remove the skillet from the heat and top with fresh grated cheddar cheese and fresh chopped parsley.  Give each person 2 eggs, a spoonful of potatoes and sausage and douse the entire thing with hot sauce.  Enjoy!

Fagioli con Salsicce (Beans with Sausage) Soup

This time of year is usually perfect for soups and stews, however lately here in the sunshine state the weather has been more like burgers and salads!  With highs ranging in the upper 70’s and low’s hanging around the mid 50’s I've felt more like barbecuing then soup making.  So for my friends and family in the North, this one is for you!

Depending on what side of the Primal fence you’re on, you may or may not occasionally indulge in legumes.  MDA has offered their opinion on the matter and I too believe an occasional indulgence is just fine.  Plus, in my opinion, they provide a texture and thickness to the soup that you just can’t achieve without them.

This is probably my hands down favorite soup recipe, this one is a close second, but when it comes to something hearty and full of flavor it simply can’t be beat.  Sweet Italian sausage, tender cannelloni beans, fresh rosemary and a ton of garlic make this dish packed with flavor and pure comfort.  Carb lovers can boil up some ditalini pasta and serve alongside with some crusty bread but I prefer mine topped with fresh grated parmesan and a good glug of extra virgin olive oil.

Fagioli con Salsicce (Beans with Sausage) Soup
Serves 4-6

3 tablespoons extra virgin olive oil
8 ounces sweet Italian sausage, casings removed
1 small onion, finely diced
1 tablespoon tomato paste
1 teaspoon crushed red pepper flakes
10 cloves of garlic, finely minced
1 sprig fresh rosemary
2 bay leaves
4 cups homemade chicken stock
1 can chopped tomatoes
2 cans cannelloni beans, drained and rinsed
2 tablespoons sherry (optional)

Heat 2 tablespoons of olive oil over medium heat in a large heavy bottomed pot.  Add the sausage and sauté, breaking apart into small pieces until browned.  Remove sausage from the pan and reserve for later. 

Add the last tablespoon of olive oil to the pan and toss in the chopped onion and sauté until translucent, about 5 minutes.  Create a little space in the center of the pan and add in the tomato paste, allow to cook for about 3 minutes or until caramelized.  Add in the garlic, rosemary and red pepper flakes and sauté until fragrant. 

Return the sausage to the pot and add the chicken stock, tomatoes, sherry (optional), bay leaves and beans to the pot. If you like a thicker soup, add one can of beans to the pot and crush the other with your hands into a paste.  The crushed beans will help make the soup thicker and give it a more creamy texture.  Reduce heat to low, partially cover and allow to cook for 20 – 30 minutes.  Remove the lid and adjust the seasoning with salt and fresh cracked pepper.

Serve in a large bowl topped with fresh parsley, parmesan cheese and a glug of good olive oil.

Meatballs and Tomato Sauce

Hello there strangers!  To say it’s been a while would be an understatement.  These past 2 months have been quite the ride; with extreme highs and devastating lows.  But I can say that it has made my relationship with my new husband more loving and stronger then I knew possible.  Both sides of our families have had to deal with tragedy and sickness as well as a number of our close friends; however our most devastating time came earlier this month when we had to make the decision to lay our 12 year old Boston Terrier Boomer to rest.  He became ill around Thanksgiving and his condition only worsened.  Any pet owner can tell you how hard it is to lose an animal, but those of us without our own children feel like we’ve lost a son or daughter.  I take comfort in knowing his spirit is always with us and I look forward to turning on my computer every morning just so I can see his smiling face.  Rest in peace Boomer boy…

Now on to the food part of the blog, which is why you are all here to begin with right?  I’ve featured meatballs on here before and they prove to be one of my most searched recipes to date.  But dare I say these are even better.  Made with a mix of ground chuck, pork and sweet Italian sausage, they are full of flavor yet still surprisingly light.  I like to throw on a pot of my favorite tomato sauce before I begin making these so that by the time the meatballs are done baking the sauce has simmered long enough to develop its flavor.  I then marry the two and let it simmer, covered, in a heavy pot all afternoon.  The meatballs then become even more tender and the sauce turns into something almost magical.

I brought these to a New Year’s pot luck served with grated parmesan and fresh chopped parsley with a side of rolls for the carb lovers…the idea, mini meatball sliders.  They were an instant hit and no one could believe they were Primal.  And for us non-grain eaters, just pop a toothpick in each one and dive in.  Trust me, they’re amazing!

Meatballs and Tomato Sauce

Makes 3 dozen

To make the sauce
1 28oz can of crushed San Marzano tomatoes
1 onion, peeled and chopped in half
4 tablespoons of butter
Salt and Pepper to taste

Add the tomatoes, onion and butter to a large heavy bottomed pot and simmer, covered, for at least 30 minutes.  Discard onion, salt and pepper to taste.  You can also add fresh chopped oregano or basil to finish.

To make the meatballs
1 lb ground chuck
½ lb ground pork
½ lb sweet Italian sausage
3 cloves minced garlic
2 eggs
3 handfuls of pecan meal (around 2 cups)
Fresh chopped parsley and oregano, about 2 tablespoons of each
1 teaspoon red pepper flakes
Salt and pepper

I prefer to make these in my mixer but they can also be done by hand.  Preheat your oven to 350.  Add the meat, garlic, eggs, herbs, and seasoning to a large bowl.  Mix gently and then slowly add one handful of pecan meal to the mix at a time.  The idea here is to only add as much pecan meal as you need to make the mixture hold together.  If using a mixer, when the meat begins to cling to the paddle you’ve added enough.  Be careful not to over mix.  In the end you will end up using anywhere from 1 ½ cup to 2 cups of pecan meal.

Line two baking sheets with aluminum foil and place a cooling rack on each.  Lightly spray each of the cooling racks with cooking spray so the meatballs don’t stick.  Form the meatball mixture into uniform 1 inch balls (a cookie scoop is great for this) and place onto the greased cooling racks.  Pop the racks into the oven and cook for 20 minutes.

Transfer the meatballs to the pot with the sauce making sure the sauce covers them completely.  Depending on how large or small you make your meatballs you may have some left over.  If that’s the case you can either add another can of crushed tomatoes to the pot or, if you’re like me, freeze them individually on a baking sheet and save them for later.

Serve these on top of shredded zucchini pasta or just eat them alongside a hearty green salad.  Carb lovers can toss them with spaghetti or turn them into sliders or hoagies.  Either way this is sure to be a dish all diets can enjoy.

Happy Thanksgiving!

We’re back!  And ‘the boy’ is now officially ‘the husband’.  Ten gorgeous days on the black sand beaches of Costa Rica with the wedding of our dreams taking place on 11-11-11.  It was everything we dreamed it would be and we were so honored to have shared it with our closest friends and family.

Unfortunately I don’t have anything new to share as the only meal I have prepared since we’ve been back is a plate of nachos.  But I did want to pull together some of my favorite Primal / Paleo friendly recipes to share for Turkey Day so that you and your family can enjoy some healthy, figure friendly recipes this holiday season.

And as always at this time of year I would like to give thanks…thanks for an amazing new family that has welcomed me with unconditional love and open arms, thanks for a new husband who is truly the man of my dreams and thanks to a wonderful group of followers like you for taking a few minutes out of your day to stop by this little blog.  I truly love sharing my passion for cooking with others and each little comment you leave below reminds me of how special it is to be a member of such a great group of foodies.  I wish you and your families a very Happy Thanksgiving and hope you all take a little time on Thursday to thank those that mean something to you!

So here we go, the Turkey Day Roundup (in order of appearance):

These or this would make a perfect accompaniment for a Thanksgiving morning brunch

For snacking during the big game (Go Pack Go!)

Some amazing side dishes to serve along side your bird here, here and here

And something new this year in place of your standard Pumpkin Pie

Don’t forget to save those bones and make a big batch of stock

And with all that leftover turkey make some of this, just sub the chicken for turkey

Spaghetti Squash Au Gratin

Potatoes au gratin, one of my favorite dishes of all time.  In my opinion there are few things more delicious then potatoes, or anything for that matter, covered with cheese and baked until brown and bubbly.  With Thanksgiving looming I have been searching high and low for recipes that are Primal / Paleo friendly but don't make you feel like you're missing out on anything, then I found this!

Now I have openly admitted what a carb-obsessed, potato loving freak I was before going Primal.  So when I tell you that I am 100% convinced that this will satisfy my craving for potatoes this holiday season that's a big deal!  The options with this dish are endless, you can make it as I did below or you could skip the sour cream and cheddar and go for heavy cream and gruyere with a dash of nutmeg.  It goes without saying that this is going to become a permanent fixture in my weekly rotation until I find my favorite flavor combination.  Served as a side alongside a tender roasted pork tenderloin, this Spaghetti Squash Au Gartin is a hearty full flavor side dish your entire family will love.

Spaghetti Squash Au Gratin
Serves 6

1 medium spaghetti squash
2 tablespoons butter
1 small yellow onion, cut in half and very thinly sliced
¼ teaspoon red pepper flakes, or more if you like it spicy
1 teaspoon fresh thyme
½ cup sour cream
½ cup shredded cheddar cheese

Cut the spaghetti squash in half and remove the seeds.  Place in a covered dish with a ¼ inch of water and microwave for 10 -12 minutes.  In a medium sized skillet over medium heat, add the butter, onions, red pepper and thyme and cook until the onions are slightly brown in color.  Salt and pepper to taste. 

Using a fork, scrape the insides of the squash and transfer to a small bowl.  Combine the squash, onions, sour cream and half the cheese together and mix well.  Transfer the mixture to a buttered baking dish and top with remaining cheese.

Place into a 375º for 15 – 20 minutes until golden brown on top.

Primal Pumpkin Cheesecake

If you’re a fan of Dandy Dishes on Facebook you already knew this post was coming!  So let’s talk cheesecake…my hands down favorite dessert of all time.  Believe it or not it is on my Bucket List to devour every single one on Cheesecake Factory’s menu.  And I’m not embarrassed to admit that I’m halfway there.

However these days I look at food a little differently, not by calories or fat content (obviously), but by the quality of ingredients and how they effect your body.  So when the boy and I were invited to a friend’s for dinner this past weekend and I was tasked with dessert, I knew immediately what I was going to make.

Fall is my favorite time of year, and as I mentioned in my Primal Pumpkin Bread post, I have tasked myself this holiday season with taking some of my favorite fall dishes and converting them to Primal.  I searched the web high and low for recipes and knew immediately that I could take one of my favorite desserts and make it organic, healthy, and 100% MDA approved!  The end result is a cheesecake not only packed with pumpkiny goodness but one that is light, fluffy and made even more amazing when topped with homemade whipped cream.

Do yourself, your friends, your family, heck even your neighbors a favor and make this tonight!  (Yeah I know it cracked but it was still delicious!)

Primal Pumpkin Cheesecake

Serves an army, or 10-12 healthy grown ups

For the crust

3 cups pecan meal

1 ½ teaspoons cinnamon

4 ½ tablespoons melted butter

In a small bowl, combine all ingredients and mix with a fork until well combined.  Press the mixture evenly across the bottom and sides of a 9” spring form pan.  Bake in a preheated 300º oven for 15 minutes, transfer to a wire rack to cool.

For the cheesecake

3, 8oz packages of cream cheese (room temperature)

1, 15oz can of pure pumpkin

3 eggs and 1 egg yolk

¼ cup sour cream

1 cup pure maple syrup (I used Grade B, it’s cheaper)

1/8 teaspoon baking soda

½ teaspoon cinnamon

1/8 teaspoon nutmeg

1/8 teaspoon cloves

1/8 teaspoon ginger

1 ½ tablespoons coconut flour

1 teaspoon pure vanilla

In a medium bowl, beat the cream cheese until smooth.  Add in the pumpkin, eggs, sour cream, maple syrup, baking soda, spices and combine well.  Add the coconut flour and vanilla and beat one last time until all ingredients are mixed through.  Pour into cooled crust and spread evenly.  Bake in a preheated 350º oven for 1 hour, or until the sides have browned and the center is still a little wobbly.  Remove from oven and allow to cool on a wire rack.  Cover with plastic wrap and store in the refrigerator for at least 4 hours before serving, or even better over night.  Serve with homemade whipped cream.

Chicken Picatta

The first home cooked meal I ever made for the boy was Chicken Picatta.  Breaded and pan fried with capers, white wine, butter and lemon and served a top of a generous helping of roasted garlic smashed potatoes with a side of asparagus.  He will tell you to this day it’s one of the reasons he knew I was a keeper.  And after all, as most men will tell you, you never let a girl who can cook get away.

So because today marks exactly 30 days until the big day, the day we’ll say ‘I Do’ on the black sand beaches of Costa Rica, I figured I would share with you his favorite dish.  Of course it’s morphed over the years, and this latest version has been Primalized, but as the boy will tell you it’s every bit as tasty as the one I served up on our third date almost 3 years ago.  And who knows, maybe the next guy or girl you make this for will end up making all your dreams come true ;)

Chicken Picatta
Serves 2

2 boneless, skinless chicken breasts

1 egg
¼ cup coconut or almond flour
1 tablespoon extra virgin olive oil
5 tablespoons butter
2 cloves of garlic, smashed
2 tablespoons capers
1 lemon
½ cup homemade chicken stock
¼ cup white wine

Start by taking the chicken and pounding it with a mallet, or the palm of your hand, until it has a uniform thickness.  I place mine between two sheets of saran wrap to prevent any messes, a freezer bag would work as well.  Whisk the egg in a large bowl, and scoop ¼ cup of coconut or almond flour onto a plate, season the flour well with salt and pepper.  I chose coconut flour as I thought the sweetness would play well with the butter and wine.

Preheat a medium sized skillet over medium high heat.  Add the extra virgin olive oil and 1 tablespoon of butter to the pan.  Once melted, toss in the smashed garlic cloves and allow them to cook until they are golden in color being careful not to burn them.  Remove the cloves and discard.  Now what you are left with is a flavored oil without having to eat the actual garlic.  A great tip for any date night!

Dredge each piece of chicken in the flour and pat off any excess, dip each breast into the beaten egg and then back into the flour being sure to coat each breast evenly.  Add the chicken to the pan and cook 2-3 minutes per side.  Transfer the chicken to a plate and tent with aluminum foil.  Drain off any excess fat remaining in the pan and return to the heat, reduce the heat to medium.  Pour in the chicken broth, and using a wooden spoon, scrape up any of the brown bits left on the bottom of the pan.  Add the wine and cook for 2-3 minutes, this will allow the alcohol to burn off.  Add the capers, juice of 1 lemon and the remaining 4 tablespoons of butter being to sure to add the butter only 1 tablespoon at a time.  If you were to add all of the butter at once your sauce would ‘break’ meaning that the fat and liquid would separate.  Adding the butter one tablespoon at a time ensures that the fat will melt slowly into the liquid combining the two together without the sauce separating.  Taste sauce for seasoning.

Remove the aluminum foil from the chicken and pour any accumulated juices into the pan.  Add the chicken back to the skillet and gently coat with the sauce.  When the breasts are evenly coated and warmed through, transfer to a plate and pour over the remaining sauce.

Serve along side cauli-taters and sautéed asparagus or a big green salad.

Primal Pumpkin Bread

A month…that’s how long it’s been since I’ve posted a new recipe.  My hopes of quitting my job and being a full time food blogger definitely aren’t going to happen when I can’t even post a new recipe every week!  For those of you that still stick around and look forward to each new post, thank you :)

Last time I was here I shared with you what I believe to be the most amazing artichoke dip ever, and since then I have made it 3 more times.  Really, I need to stop; some of us have a wedding dress to squeeze into in 37 days.  The Boy might have been on to something when he suggested we weigh-in before football season!

It was also still summer last time was here and now that it’s officially fall and I can’t wait to start pigging out on some of my favorite foods of the season.  However this year will be a little different, since us Primal folk don’t eat grains or sugar I am looking forward to reinventing some of my favorite fall dishes.  Primal Pumpkin Pie has nice ring to it don’t you think?  PS…I’ve had it and its AMAZING (thanks Jen!)

So in the spirit of the season today I’m bringing you a recipe for Primal Pumpkin Bread.  I didn’t think it was possible, but believe it or not this bread does not contain one speck of flour or sugar and it’s the most moist, dense cake I’ve ever had.  And trust me when I tell you it makes one hell of a French Toast the next day.  Enjoy!

Primal Pumpkin Bread

1 cup of almond butter
* In this recipe it really does help to make your own.  Toast one 12oz bag of raw almonds with 1 tablespoon of real maple syrup, 1 teaspoon of cinnamon and a dash of salt.  Roast at 375º for 10 – 15 minutes, when you can smell them they’re done.  Cool, toss into the food processor and process until smooth.
3 eggs
1 teaspoon vanilla
½ can pure pumpkin
4 tablespoons melted butter
2 tablespoons maple syrup
1 teaspoon baking soda
A dash and a heap of your favorite fall spices, season to taste.  I used 2 teaspoons of cinnamon, 1 teaspoon freshly grated nutmeg, ½ teaspoon ground cloves
2 teaspoons fresh lemon juice
½ cup raisins (optional)

Preheat your oven to 325º and butter a loaf pan. 

Mix all ingredients except the lemon juice into a large bowl and beat until well combined with mixer.  Add the lemon juice and fold in the raisins, if using.  Pour the batter into buttered loaf pan and bake for 45 minutes or until a toothpick inserted into the center comes out clean.  Cool, slice and eat.  And seriously, the next morning dip slices into an egg / milk mixture, top with toasted pecans and real maple syrup…best French Toast ever!

A-Freaking-Mazing Artichoke Dip

I have a new addiction, PINTEREST!  Some of you may know exactly what I’m talking about, and for those of you that don’t…really I’m sorry.  Sorry because if you venture over there I fear you will also succumb to the dark side.  The hours I should spend here with you, blogging about what I’m currently stuffing my face with are increasingly being spent on this devil of a site.  What is it exactly?  The best way for me to explain it would be to call it a virtual ‘favorite things’ folder.  You know how we used to cut things out of magazines and put them in a drawer?  Basically it’s the same thing but online.  Recipes, clothes, decorating ideas, you name it it’s on there.  And I’m obsessed…thanks again Jen!

So what does Pinterest have to do with food?  Well as I mentioned there are recipes out there, and yes Primal and Paleo recipes too!  They don’t advertise them that way but when you click on an image it will jump you over to the website where the main recipe can be found.  And some of these gems end up being Paleo and Primal friendly.

This brings us to the reason you are all here, today’s recipe for A-Freaking-Mazing Artichoke Dip.  I loved the name so much I’m keeping it!  And it definitely lives up to its name; I literally ate an entire pan in one weekend.  With homemade corn tortilla chips, with veggies, plain, even stirred into a frittata for breakfast…this stuff is amazing. And I can’t wait to give those Cheese Crisps a whirl.

I made a couple minor tweaks to the original recipe, and with the start of football season officially kicking off last night tonight I can think of anything better to sit and munch on while watching the big game.  Go Pack!

A-Freaking-Mazing Artichoke Dip

Serves a crowd

1 8oz brick of Farmer’s Cheese at room temperature

* You can also substitute cream cheese, but I prefer the dryness of Farmer’s Cheese
¼ cup of sour cream
1 cup of fresh chopped greens
* I used spinach and kale but frozen spinach will also work
2 cans of quartered artichoke hearts packed in water
1 tablespoon sriracha (of course!) or chili powder

1 tablespoon garlic powder

A couple grinds of fresh cracked pepper

½ cup fresh grated mozzarella cheese, reserve a little to sprinkle on top

Mix all ingredients together in a large bowl and pour into a greased baking dish.  Top with remaining mozzarella cheese and pop into a preheated 350° oven for 30 to 45 minutes.  Crank your broiler on high and let the top get all crispy and brown.  Then don’t be like me and stuff your face the minute it comes out of the oven, its hot people…enjoy!

Shrimp Cakes

We’ve been spending a lot of time at the beach lately largely due to the many tropical disturbances out in the Gulf and the Atlantic. While my thoughts and prayers continue to be with those affected by these storms, the Floridians (surfers especially) are thankful for month long waves on both the east and west coast of the state. The past three weekends have had the boy and I waking up before dawn and spending anywhere from 45 minutes to 3 hours in the car in order to reach the ‘perfect spot’. 9 hour surf sessions and that much time in the car can really take it out of you, but more importantly leave you crazy hungry! These weekends should somewhat explain the lack of posting going on here at Dandy Dishes. Since the weekend of August 19th I don’t think we have been home any longer then what is required for sleep. I can’t tell you the miles we have driven and the gas we have consumed all in the spirit of hanging on to this last bit of summer. Oh we’ve eaten, and plenty, but the process of documenting and blogging those meals has fallen from priority number 1 to about priority number 4 or 5. Behind sleep, work, exercise and oh yeah that little wedding thing we have coming up in 8 weeks we have had time for little else. But today I’m back, I’m tired and I wanna nap, but I’m back! And what I have for you today is something that I hope will remind you of your favorite hole in the wall restaurant on your favorite beach. You know the one that serves cheap, ice cold beer and perfectly fried crab cakes and hush puppies? Piping hot and squeezed with fresh lemon? That right there is my idea of heaven, so hopefully this recipe for Shrimp Cakes will help bring you back there. As for us, if Katia continues to do her thing and Maria picks up her speed we’ll see you on the east coast this weekend!

Shrimp Cakes
Serves 4
1 lb peeled and deveined wild caught gulf shrimp
1 garlic clove, finely minced
2 tablespoons chopped green onions
1 tablespoon lime juice ½ teaspoon sriracha (I know I put this in EVERYTHING!)
1 egg yolk
¼ cup cilantro
¼ cup coconut flour

Place shrimp in the food processor and pulse until finely chopped, or you could chop by hand. In a large bowl combine all ingredients along with some salt and pepper to taste. Note that this will be a VERY wet batter. If you are used to making crab cakes or any other type of fritter you are going to think you need more flour. The key to these guys is that they have very little flour, so the shrimp is the star. The egg will sort of soufflé up during the cooking process and provide more structure for the cake.

Form the mixture into patties, as big or as small as you like just as long as they are all the same size. Put on a platter and toss into the fridge for at least 15 minutes. Placing the cakes in the fridge will help them set up a little more before adding to the pan.

Heat a large non-stick skillet over medium high heat. Add 1 tablespoon of your FOC (I used coconut oil) and add the cakes, about 5 at a time. Allow to cook 4 - 5 minutes per side or until brown. Remove and set on a paper towel lined plate. Squeeze with fresh lime juice and garnish with additional cilantro. Enjoy!

Orange Chicken and Cauliflower Fried Rice

So last night the boy and I were sitting on the couch reminiscing about what it was like to be ignorant to what we used to put in our bodies.  Remember the days when you would run up to local pizza place and get two greasy pies and a side of cheesy bread and be none the wiser?  Or run out and pick up some Chinese take out coated in god knows what kind of oil along side copious amounts of MSG?  As the boy reminded me last night, ignorance is indeed bliss.

But just because we’ve gone Primal doesn’t mean we need to deny ourselves of all those old favorites, we just have to put on our thinking caps and reinvent them.  Greasy pizzas have become Meat-Za’s and below you will find my take on a Chinese take out staple, Orange Chicken.

What I love most about this recipe is the yin and yang of spicy and sweet.  I have mentioned before my love for Sriracha so when I saw it combined with fresh orange juice I knew I had to give this one my own spin.  This is delicious served up on top of some cauliflower fried rice and garnished with fresh cilantro.  It’s a quick, easy and hearty week night meal that will likely become a staple in your weekly meal rotation.

Orange Chicken and Cauliflower Fried Rice
Serves 4

4 or 5 boneless, skinless chicken thighs chopped into bite sized pieces

3 tablespoons FOC (I used coconut oil)
1 tablespoon of fresh grated orange zest
Juice of 1 large orange
1/3 cup soy sauce
1 tablespoon Sriracha or any other chili garlic sauce
1 head of cauliflower, grated or processed until fine in a food processor
2 eggs, beaten
4 green onions, chopped
1 tablespoon cilantro for garnish

In a medium sauce pan combine the orange zest, orange juice, soy sauce and Sriracha.  Simmer over medium low heat to reduce and prepare the chicken and rice.

Heat a large skillet over medium high heat and liberally season both sides of your chicken with salt and pepper.  Add your oil and chicken and allow to cook, untouched for 2 - 3 minutes.  The goal is to get a nice brown crust before turning the pieces over.  Once the chicken is nice and brown turn the pieces over for cook for another 2 minutes then remove the chicken from the pan and set aside.

Return the skillet to the heat and add the cauliflower.  Season with salt and pepper and add half of the chopped green onions.  Allow to cook for 5 minutes before stirring, again you want to develop a nice crust on the bottom.  Cook for an additional 5 minutes then clear a small space in the center of the pan.  Add the beaten egg to the cleared area and stir well to scramble.  Once the eggs begin to set stir in the rest of the cauliflower mixture until everything is well combined.  Transfer to a serving bowl and return the pan to the heat.

Reduce the heat to medium and add the chicken back into the pan.  Pour over the reduced orange sauce and add the remaining green onions and cilantro.  Stir until well combined and serve over top of the cauliflower fried rice.

Banana Pecan Muffins

I have an addiction, and its spelled B A N A N A S!  My morning breakfast is typically comprised of a protein shake or greek yogurt and a banana.  My evening dessert is more times then not, a slightly chilled banana chopped with toasted pecans, honey and a splash of heavy cream.  I bake with them, I put them in smoothies you name it I’ve tried it.  My only caveat is that I prefer them to be a little unripe.  When there is just a faint touch of green on the tips and the peels are still pale yellow.  They’re not too sweet and have a slight bitterness to them that reminds me of plantains. 

Since I prefer them this way more times then not I usually end up with a stray one or two that never quite made it in to my daily routine.  In the past, before the whole Primal transformation, I would have used this opportunity to make yet another favorite thing, Banana Bread.  But since carbs are a no-no I was at a loss at what to do with the stragglers...until I discovered this site.  Low and behold, what did I find?  Banana Muffins, finally the world made sense again.

Banana Pecan Muffins

Makes 9

2 medium bananas

3 eggs
¼ cup coconut oil
1 tablespoon honey
¼ cup coconut flour
¼ teaspoon kosher salt
½ teaspoon baking soda
½ cup pecans, toasted and chopped

Preheat your oven to 350º and insert liners into your muffin tins.

Place bananas, eggs, oil and honey together in a bowl and mix until well combined.  I tossed everything in my food processor (love that thing) and pulsed it a couple times.  Add in the coconut flour, salt and baking soda and mix until smooth.

Transfer the batter from the processor to a medium sized bowl and fold in the chopped pecans.  Reserve about 2 tablespoons of the nuts to sprinkle on top.

Using an ice cream scoop or a ¼ cup measure, scoop the batter into the lined muffin tins.  Bake until a toothpick inserted into the center comes out clean, about 20 minutes.

Coffee and Spice Chuck Roast

So if you’re like me, it’s Monday morning and you’re sitting at your desk trying to figure out your meal plan for the week.  Sure most people probably do this over the weekend and prep their meals on Sunday, but I’m not like most people…obviously!  Our weekend schedules are typically jam packed and the last thing I want to do is try and fight the crowds at the grocery store.  So if you like me and trying to figure it out now, my only suggestion would be to walk…better yet run to the meat counter and pick out a big, red, juicy chuck roast for dinner.  Trust me you and your entire family will thank me!

I’ve mentioned before that I’m not a big red meat eater, so besides the occasional hamburger; chicken, pork and fish are my go to proteins.  However when my friend emailed me the link for this Smokey Chuck Roast I immediately began salivating and knew what I would be having for dinner.  The best part about this roast, it cooks in your slow cooker on low for 10 hours while you’re away at work.  The only real work involved is the prep the night before and plugging the thing in the following morning.  Really, it’s that simple!  And when you get home the next day it will take every bit of will power you have to not shove that delicious, fall apart roast in your mouth the second you walk in the door.

My initial plan was to serve this with some baked sweet potatoes and a hearty green salad.  So I washed my potatoes and coated them well with olive oil and kosher salt and popped them in the toaster oven at 375º for about an hour.  I then did my daily workout which on this day last for an hour and a half, so needless to say when it came time to eat I was famished!  My sensible healthy meal immediately turned into a glutinous feast when I scraped the insides out of my potato, mixed in some cheddar cheese and popped it back in the oven to get nice and toasty.  The end result…twice baked cheddar cheese sweet potatoes piled high with Coffee and Spice Chuck Roast and drizzled with pan gravy.  And I inhaled it in about 5 minutes ;)

Leftovers are equally amazing served warm on top some baby spring mix with sweet cherry tomatoes or served with fresh homemade corn tortillas with avocado, queso fresco and cilantro.

Coffee and Spice Chuck Roast
Serves 4 to 6

One 2 to 2.5lb chuck roast

1 large red onion coarsely chopped
¾ cup water
1 tablespoon FOC (I used coconut oil)

For the rub:
½ teaspoon ground chipotle
1 teaspoon unsweetened cocoa powder
¼ teaspoon cinnamon
1 teaspoon kosher salt
2 tablespoons fresh ground coffee beans
½ tablespoon garlic powder
1 tablespoon fresh chopped oregano
1 tablespoon cumin

Mix ingredients for spice rub together in a small bowl and combine well.  Rub the entire spice mixture all over the roast really massaging it into the meat.  Heat a large skillet over medium high heat, add the coconut oil and sear the roast on all sides until it has developed a nice crust.  About 2 minutes per side.

Chop up the red onion and place it in the bottom of your slow cooker, rest the seared chuck roast on top.  If you are prepping the night before, pop on the lid and transfer to the fridge until morning.  The following morning pop into your slow cooker, add ¾ cup of water and set to low and cook for 8 to 10 hours.

When finished cooking transfer the roast to a plate and allow to rest for 10 minutes.  When ready to serve, take two forks and slowly pull apart the roast to shred the meat.

Caprese Egg Cups

I’m tired, actually I think exhausted is more the word.  In the past 2 weeks can literally count on one hand the amount of meals I have prepared in my kitchen.  Between work, play, exercise, wedding planning and my regular to do’s there has been little time for cooking…let alone blogging.  But this week all that’s changing! 

During these last 2 weeks of chaos I’ve sort of strained from my Primal eating routine, and I can feel it…big time!  It’s amazing when you cut the crap from your diet and then slowly start adding it back in the difference you immediately feel.  And it reminded me of why I decided to go Primal in the first place.

One glance at my Recipe Index and you’ll see that not all my recipes are Primal / Paleo friendly.  I made the change to Primal in March of this year after becoming increasingly frustrated with working out 5 days a week, eating organic and healthy meals yet still being unable to tone and shed the extra pounds like I wanted.  A friend turned me on to Mark’s Daily Apple and his Primal Blueprint and I’ve been on the bandwagon ever since.  It wasn’t that hard of a transition for me since I was already eating organic and veggie dominant meals, but the key was cutting the carbs and sugar from my diet.  As a self professed carb-o-holic I didn’t know how I was ever going to live without my mashed potatoes and pasta.  But in just 3 short weeks I was able to shed 7 pounds and 3 inches off of my waist.  I woke up each morning feeling energized and ready to start the day, without the need of caffeine or sugar, and my general attitude and demeanor were also much improved.

The point of this post isn’t for me to get on my soapbox and preach to others that they should suddenly change their eating routines and jump on the bandwagon like me, but if it works great.  I more or less just wanted to let my readers know why.  I’m not perfect, and those who know me can tell you that I still eat things I shouldn’t.  And when you work for a beer distributor it’s a little hard to omit carbs completely from your diet ;)  But I try and live an 80/20 lifestyle, so for the most part I eat 100% Primal and allow myself a cheat day once…sometimes even twice a week.  For me it’s all about balance and it allows me to not feel like I’m depriving myself of the things I love.  And the boy can have nachos or pizza once a week ;)  But going Primal has literally changed the way my body looks, the way I feel physically and mentally and I’m sleeping better then I have in years!

One of the tricks when eating a Primal or Paleo diet is to plan your meals in advance.  Very few people actually get up in the morning and make themselves breakfast; if you do I applaud you, because I’m probably still sleeping.  And since I can’t just grab a granola bar when I’m walking out the door I have to try and make things that I can bring with me and reheat when I get to work.  I’ve already shared with you My Favorite Frittata, it’s great for breakfast, dinner or a post workout snack but when my friend sent the link for these Caprese Baked Egg Cups I knew what I would be having for the rest of the week.

I made these in 2 cup glass dishes that have plastic lids but I imagine they could also be prepared in muffin tins as well.  If not eating right away, microwave uncovered at 30 second intervals to reheat.

Caprese Egg Cups
Makes 4

4 eggs

1 pint grape or cherry tomatoes, cut in half lengthwise
Fresh mozzarella cheese, cubed
6 – 8 fresh basil leaves, chopped
4 teaspoons half and half

Preheat your oven to 350º.  Grease your baking dishes or muffin tins with softened butter or any other FOC (fat of choice).  Add 4 or 5 small cubes of mozzarella to the bottom of the dish along with 6 tomatoes halves and a sprinkle of fresh basil.  Crack one egg over top and season with salt and pepper.  Repeat the process and top the egg with more mozzarella, tomatoes and basil and 1 teaspoon of half and half.

Place dishes on a baking sheet, or pop the muffin tins, into your preheated oven.  Bake for 8 minutes at 350º then turn your broiler on high until the cheese is bubbly and brown.  This will yield a runny yolk, if you prefer your eggs well done increase the cooking time to 10 minutes.

Remove dishes from the oven and allow to cool completely, if not eating right away, before storing in the refrigerator. 

Tuscan Beef Stew

Since changing my diet over to the Primal lifestyle I’ve done my part to keep the majority of the posts on Dandy Dishes Primal and Paleo friendly.  But I’m leaving this one up to you, my fellow readers, to decide where this dish will fall.  Even Primal creator Mark Sisson admits to indulging in a glass of red every once and a while so I can only imagine he would approve of this beautiful free range chuck roast being slowly braised in half a bottle of it!

I think Beef Stew is one of those dishes that every family has a unique recipe for.  Almost all include carrots, celery and potatoes but the differences lie in the details.  I was inspired to make this dish after seeing an episode of Extra Virgin on Cooking Channel.  What I loved about it was the simplicity of the ingredients, and the fact that it was cooked in wine!  And even though the temperatures in Florida are hitting close to 100 and the same goes for the humidity, we still have our share of rainy days.  And to me there is something very comforting about a nice warm bowl of hearty stew on a dark and gloomy rain filled evening.  So the next time the rain ruins your Saturday evening plans make this Tuscan Beef Stew, throw on a little Thelonius Monk, down the rest of that bottle of red and enjoy!

Tuscan Beef Stew
Serves 6

3 tablespoons extra virgin olive oil

1 red onion, chopped
3 carrots, peeled and chopped
3 stalks of celery, chopped
1 clove of garlic, minced
2lb boneless chuck roast, trimmed of fat and cut into 1 inch cubes
2 cups of a good, dry red wine.  Something you would enjoy drinking, I recommend this.
1 bunch of fresh thyme, stems removed
3 medium tomatoes, quartered
¼ cup chopped Italian parsley

Heat a large heavy bottomed stock pot or dutch oven over medium high heat.  Add the olive oil, onion, carrot and celery and sauté until golden brown, about 10 minutes.  Add the beef and sauté until the meat is seared and browned on all sides, about 5 – 7 minutes.  Add the wine and the thyme and bring to a boil.

Drop the heat to low and add the tomatoes, season well with salt and pepper.  Cover and simmer for 2 hours giving it a stir every 15 to 20 minutes.

I served this along side mashed sweet potatoes but next time I think I will cube them up and add them directly to the stew.  If adding potatoes, about an hour and a half into the cooking process, add the cubed potatoes and continue cooking for another half hour or until the potatoes are fork tender.  Serve in a big warm bowl and garnish with the parsley.

My Favorite Frittata

I must confess, I’m addicted to eggs. The boy and I go through at least a dozen a week, and if I actually got my lazy butt out of bed in the morning on time like I’m supposed to, that number would easily double. Whether they are being used to create decadent cakes and custards or simply being scrambled and served along side some crispy bacon I’m obsessed and can’t seem to get enough.

One of my favorite egg dishes is a frittata. Similar to an omelet or a quiche, a frittata is packed full of your favorite meats, cheeses and herbs and cooked on the stove top until the eggs are just set then tossed in the oven under the broiler to get everything all nice and crispy. They are perfect for when you have a ton of veggies sitting in your fridge on the edge of ruin and even more perfect for a weekend brunch. They are also a vitamin and protein rich post workout snack that I have been inhaling after my workouts.

There are a ton of different recipes that I use depending on my mood or what’s lingering around in my fridge. Crumbled sausage with sage and cheddar, roasted red peppers with chives and goat cheese or my favorite sautéed red onion, broccoli, cherry tomatoes and feta...the possibilities are truly endless!

* The picture below shows an individual portion made in an 8” nonstick pan using half of the ingredients listed below.

My Favorite Frittata
Serves 4

6 eggs, beaten
¼ cup half and half
1 tablespoon extra virgin olive oil
1 tablespoon butter
½ red onion, finely chopped
1 cup cherry tomatoes, quartered
1 cup chopped broccoli, can be fresh or frozen
¼ cup feta cheese, crumbled

Preheat a 10” nonstick skillet over medium heat and crank on the broiler in your oven to high. Make sure the rack is in the upper 1/3 position. Beat up the eggs with the half and half until there are tiny bubbles on the surface, about 2 minutes, and season with a little salt and pepper. The object here is to try and incorporate as much air into the eggs as possible; this will result in a fluffier frittata. Add the olive oil and red onion to the pan and sauté until the onion is translucent. Toss in the broccoli and continue to sauté for another 3 – 5 minutes. Add the quartered cherry tomatoes, toss gently, and season with salt and pepper.

Lower the heat to medium low and add the butter to the pan, once melted pour in the egg mixture. Gently stir around the eggs until they are mostly set and very little liquid remains, just like you would do with an omelet. Remove from the heat and sprinkle with the crumbled feta cheese.

Toss the pan in the oven under the broiler and cook until the edges begin to pull away from the pan and the top is nice and golden brown, about 5-7 minutes. Slice into wedges and serve.

Baked Chicken Meatballs

I’ve wanted to develop a recipe for chicken meatballs for sometime now.  The ideas and the flavors have been rolling around inside of my head since the first time I made Zucchini Fettuccini so when I logged on to my Facebook the other day and saw what a friend was having for dinner I knew it was time.

A quick search of the internet lead me to one of my favorite food bloggers, the lovely and talented Deb of Smitten Kitchen.  Now Deb has absolutely zero clue who I am, but I’ve been “smitten” with her for going on 3 years now.  Her photos, her food and her adorable baby Jacob have me looking forward to each new post that pops up on my feed burner.  So when I stumbled upon her recipe for Baked Chicken Meatballs I knew I could put my own spin on them, Primal style.

I think what I love most about cooking is that there are no rules when it comes to recipes.  That’s probably why I’m not much of a baker.  When I look at a recipe I think of what I have on hand that could make it work, not about what I have to run to the store and get in order to make it.  That’s the beauty of it, taking someone else’s creation and making it your own to suit your personal taste or budget.  I haven’t tried Deb’s version, but if mine came out this good I can only imagine how amazing hers are!

Baked Chicken Meatballs
Serves 4

1 lb ground free range chicken, or 2 boneless skinless chicken breasts cut into strips and pulsed in a food processor until ground

1 small yellow onion, diced
1 clove garlic, minced
3 strips bacon, diced
1 egg yolk
1 tablespoon extra virgin olive oil
2 tablespoons homemade tomato sauce
3 tablespoons chopped Italian parsley

Preheat your oven to 400º and place a rack in the upper third of your oven.

In a medium skillet over medium heat, add the diced bacon and cook until a good amount of fat has been rendered out, about 1 tablespoon or so.  Add the diced onion and the garlic and cook until the onion is translucent and the bacon is crispy.  Remove from the heat and cool slightly.

Combine the ground chicken, egg yolk, 1 tablespoon of tomato sauce, parsley and the bacon, onion and garlic in a large bowl.  Season with salt and pepper and mix well.  Form meatballs and roll into little balls, about 1 tablespoon of mixture per ball.  Place the formed meatballs into a large baking dish about one inch apart. 

Combine 1 tablespoon of olive oil and 1 tablespoon of tomato sauce together in a small bowl and brush on top of each meatball.  Pop into your preheated oven, and bake for 15 minutes.

These can be served as an appetizer or alongside your favorite pasta.  I decided to serve mine on top of my new favorite noodles, zucchini fettuccini with a healthy dose of homemade tomato sauce.  Needless to say they are delicious, and as is the case with most dishes, even better the next day.  The boy decided to make his into a meatball hoagie topped with crumbled goat cheese; I drooled while watching him inhale it ;)

Homemade Tomato Soup

I know it’s a little weird, posting up a soup recipe at the beginning of summer.  I mean heck, here in FL my temperature gauge read 90º at 830am this morning!  But for me summer means two important things…mainly it’s time to begin sipping ice cold beverages while listening to Marley on a sun drenched beach, but it also means its tomato time :)

How many of you, like me, love this fruit like no other?  I remember eating them like apples when I was a kid and even today one of my favorite snacks is sliced tomato wedges with a sprinkling of sea salt and a drizzle of olive oil.  Sadly my growing experience has been quite unsuccessful so I tend to rely on my local farmers market for the freshest beauties I can get my hands on.  And in a pinch, when you need to whip up dinner fast I always have a couple cans of organic, chopped tomatoes in my pantry.

Monday night the boy was feeling a little blah and I was trying to muster up the energy to do anything after my new workout, so I whipped up an old comfort food staple…Grilled Cheese and Tomato Soup.  Well, Grilled Cheese for the boy and more like Tomato Soup and cheese slices for me.

This recipe is quick, darn tasty and simply tastes of summer.  It contains ingredients most cooks always have on hand and is on the table in 20 minutes or less.  So next time you’re feeling a little under the weather, or just not wanting to exert a lot of energy in the kitchen, give this spin on an old comfort staple a try.

Homemade Tomato Soup

Serves 4

1 14oz can of organic chopped tomatoes, drained and juices reserved

1 medium yellow onion, diced

2 garlic cloves, minced

2 tablespoons plus ¼ cup extra virgin olive oil

1 cup homemade chicken stock

¼ cup fresh chopped basil leaves

¼ cup half and half

Preheat your oven to 450º and line a small baking sheet with aluminum foil.  Open a can of tomatoes and drain, reserving the juices.  Place the drained tomatoes on the foil lined baking sheet and drizzle with 2 tablespoons of olive oil, sprinkle generously with salt and pepper.  Toss into your preheated oven and roast for 15 minutes. 

While the tomatoes are roasting, in a large saucepan over medium low heat, add the ¼ cup of olive oil, diced onion and garlic cloves.  Cook for 10 minutes or until the onion becomes translucent.  Remove the tomatoes from the oven and transfer them to the pot with the onions and garlic.  Make sure you get as much of the charred bits and as much of the juices into the pan as possible.  Add the chicken stock and the reserved tomato juices and cook for another 5 minutes. 

Remove from the heat and stir in the chopped basil and ¼ cup of half and half.  Using a hand held immersion blender, food processor or plain old blender puree the mixture until it becomes a soup like consistency.  You can also take this a step further and pass the mixture through a fine mesh strainer, but I prefer mine with little bits of tomato and basil.  Return the pureed soup to the pot and season to taste with salt and pepper.  Serve with a dollop of sour cream on top and alongside your favorite melted cheese creation for dunking.