Multi grain pancakes

1 1/2 cups whole wheat pastry flour

1/4 cup cornmeal or other whole-grain flour

1/4 cup rolled oats

1 tablespoon aluminum-free baking powder

1/2 teaspoon sea salt

1/4 teaspoon ground cinnamon

1/8 teaspoon freshly grated nutmeg

1 3/4 cups unsweetened, unflavored plant milk

1/2 cup unsweetened applesauce

2 tablespoons pure maple syrup, plus more for serving if desired

1 cup fresh berries or chocolate chips

Crockpot pulled roast beef

• 3-pound boneless chuck roast
• 1 tablespoon kosher salt
• 1 teaspoon black ground pepper
• 2 tablespoons extra virgin olive oil
• 1/4 cup balsamic vinegar
• 2 cups beef stock
• 2 dried bay leaves
• 1 tablespoon dried rosemary
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon xanthan gum (optional)
• Handful fresh flat-leaf Italian parsley, chopped (optional garnish)

INSTRUCTIONS

1. Rinse the roast in cold water and pat dry with paper towels. Remove any hard fat. Season both sides of the roast with the salt and pepper.
2. Warm a Dutch oven or large heavy-bottomed pot over medium-high heat.
3. Add olive oil to the pot and sear both sides of the roast, about 3-5 minutes per side. Add bay leaves to your slow cooker. I like to use a 6-quart oval for this recipe.
4. Remove the roast from the pot and place it on top of your bay leaves in your slow cooker. Pour the balsamic vinegar, beef stock, rosemary, garlic powder, and onion powder into the pot. Bring to a boil. Stir occasionally, using a wooden spatula to scrape the browned bits from the bottom of the pot.
5. Once the liquid comes to a boil, pour into the slow cooker over the roast. Cover. Cook on high for 3 to 4 hours (until the roast is pull-apart tender) or 6-8 hours on low. When it is done the meat will pull apart with barely any effort. If you have to put muscle into it, let it cook another hour.
6. Remove the bay leaves. Use 2 forks to break the roast into chunks. Remove any large pieces of fat.
7. If you prefer to serve your roast in an au jus, it is ready to serve as is. To turn the au jus into a gravy, sprinkle the xanthan gum over the roast and stir to combine. Garnish with parsley if desired. Serve and enjoy!

1. Donna's Notes
   
2. You can skip searing the meat in the Dutch oven and simply place all of the ingredients (except xanthan gum and parsley) in the slow cooker for cook time.
3. Stovetop method - reduce Dutch oven to simmer, cover and cook on low for 7 to 8 hours until the roast is pull-apart tender.
4. You can substitute the balsamic vinegar with red wine for a great twist on this recipe.
5. Add fresh onions, carrots, and potatoes as desired (obviously, it will no longer be keto) and cook on low in slow cooker for 7-8 hours.

Broccoli Au Gratin Rice

• 1 cup white rice
• 1/3 cup cut spaghetti
• 2 cups chicken broth
• 1 cup shredded cheddar cheese
• 1 cup chopped broccoli - fairly small
• 3 tbsp. butter
• 1 1/2 tsp. dried parsley flakes - crushed
• 1/4 tsp. granulated garlic
• 1/4 tsp. salt (I used kosher salt)
• 1/8 tsp. black pepper (I used a fine table grind)

1. In a wide skillet that has a lid, melt the butter. When the butter sizzles, add in the cut spaghetti. Keep stirring until it starts to brown a bit.
2. Turn the heat down to medium low and add in the rice and dried herbs. Stir and slowly add in the chicken broth.
3. Turn the heat up until it comes to a bubble, lid it, turn the heat down to low and cook for 10 minutes. Then add in the broccoli and stir.
4. Cook for about 5 minutes more and fold in the cheese until blended.  Your rice should be perfectly cooked and ready to plate.

Instant Pot Version

1.5 cups jasmine rice

2 cups chicken broth (or water + 1.5 tbsp bouillon)

1 to 1.5 cups chopped broccoli

1.5 tsp dried parsley

1/4 tsp granulated garlic

1/8 tsp black pepper

Salt

Cheese (optional)

Add rice and broth to instant pot and stir well. Chop broccoli and add on top of the rice, but do not stir. Close lid and set to 5 min and wait 15 min for a slow pressure release before venting remaining pressure. Open and stir in spices. Add salt to taste. Top with a sprinkle of cheddar cheese if desired.

Ground Beef Tacos

1 pound lean ground beef
1 teaspoon olive oil
1/2 cup diced onion
1/2 teaspoon ground cumin
1 tablespoon ancho chili powder
dash cayenne pepper
1 jalapeno, minced
2-3 cloves garlic, minced
3/4 teaspoon crushed red pepper flakes
1/2 cup water
1 tablespoon concentrated tomato paste
1 teaspoon dried oregano
1/4 teaspoon salt
8 taco shells (hard or soft) 

Saute onion over medium-high heat in olive oil for 5-10 minutes until softened. Add cumin, cayenne and chili powder and stir for 5 seconds. Add garlic, jalapeno, red pepper flakes, and beef. Break the beef into large chunks, then add in water. Cook over medium heat, stirring frequently, for about 5 minutes or until the beef is cooked through. Add tomato paste, oregano and salt and simmer another 5-8 minutes.

Fill taco shells with beef and your favorite toppings.

Notes:
-I generally will add quite a bit more chili powder, cumin, oregano, cayenne and sometimes salt, than is listed above, so add more seasonings to taste.
-No tomato paste on hand? Try adding ketchup instead or use dried tomato powder

Use 2 packs tempeh

1 eggplant

1 onion 

Mango Cucumber Salsa

• 1 ripe but firm mango, diced
• 1 small cucumber, diced 
• 1/4 red onion, finely diced
• 1/4 cup packed cilantro, chopped
• juice of 1/2 lime + zest 
• 1 TBSP olive oil 
• sea salt to taste 

tacos new puffy taco idea?

Blackened cod/parmesan Italian herb cod

Mango cucumber salsa (no onions)

Cilantro lime sour cream sauce

Purple cabbage

Lentil Tortilla Soup

1 onion diced
1 red bell pepper diced
4 garlic cloves minced
1 jalapeno diced (optional)
2 15 oz cans fire roasted tomatoes
1 can black beans drained & rinsed
3/4 cup dried red lentils
1 cup fire roasted corn
1/3 cup cashew cream (or heavy cream)
1 tbsp tomato paste
2.5 cups vegetable or chicken broth
2 tsp chili powder
2 1/2 tsp cumin
1 tsp oregano
1 tbsp sugar
1 tsp salt
1 tbsp lime juice (about 1/2 lime)

Chicken (optional) 2 cooked breasts shredded

Saute onion, then add pepper, garlic and jalapeno & saute a couple more min until softened. Blend tomatoes until salsa consistency. Add all ingredients except lime juice and bring to boil. Lower heat and cover to simmer for 20-25 min until lentils are cooked through. Remove 2 cups soup and blend, then return to pot. Stir in lime juice.

IP METHOD:

Add all ingredients except cream and lime juice (and chicken if using) to the instant pot. Seal lid and set to manual for 15 min. Quick release. 

Remove 2 cups of soup and blend. Mix blended soup back into instant pot and then add chicken, cream and lime juice.

Garnish with tortilla strips, guac, lime, cilantro, etc.