Broccoli with Cream Sauce

Time: 5 minutes for sauce; ~15 minutes total
 
This is quick and easy. It will taste somewhat like the cheese sauce typically served with broccoli.
 
• 6-8 cups broccoli florets
• 2 Tbsp. Dijon mustard
• 2 Tbsp. olive oil mayonnaise
• 2 Tbsp. coconut milk
• 1 tsp. thyme
• 1 tsp. onion powder
• salt
 
Steam the broccoli for three to five minutes, until it begins to soften slightly.
 
Warm all of the sauce ingredients in a small saucepan, mixing well. Spread the sauce over the broccoli and mix before serving.
 
Nutritional info: 4 servings at 4g carb, 7g fat.
 
Green Gratin
 
Time: 45 minutes
 
• ~3 Tbsp. coconut oil
• 6 cups chopped kale
• 8 cups chopped spinach
• 2 cups diced zucchini (about 1 med)
• 3-5 cloves chopped garlic
• salt
• 6 eggs
 
Chop the kale well, then sauté it in a large skillet in about one tablespoon of coconut oil. Once the kale has become soft, set it aside in a bowl. Sauté the spinach in the same way until wilted. Set the spinach aside, then sauté the garlic in another tablespoon of oil until it browns slightly, and then add the zucchini. Sauté for a few more minutes.
 
Coat the insides of a large baking dish with coconut oil. Combine all of the sautéed vegetables with some salt to taste, and then add to the baking dish. Bake in the oven at 300 degrees for 20 minutes.
 
Crack the eggs into a bowl; beat well. Add the eggs to the greens, and then return to the oven until the eggs set, 20 minutes or so. 
 
This is good hot or cold. I like to make a large batch to last me several days.
 
Nutritional info:  2 servings at 21g carb, 20g protein, 34g fat.
 
Purple Cherry Potatoes
 
Another sweet potato recipe using my beloved purple sweet potatoes. Look for them in Asian markets. This one makes a nutrient-dense recovery meal.
 
Time: 30 minutes
 
• 3 lbs. purple sweet potatoes (Molokai or Okinawan)
• 2 Tbsp. butter (or coconut oil)
• 1/2 cup tart cherry juice
• salt
 
Peel and dice the potatoes. Place in a pot, along with enough water to cover. Bring to a boil, and then simmer for about 20 minutes or until soft. Drain the water.
 
Add the butter, salt, and juice. Mash well.
 
Nutritional info: 6 servings at 52g carb, 4g fat.
 
Herbed Chili Yams
 
Time: 35 minutes
 
• 4 cups thinly diced sweet potatoes
• 1 cup finely chopped onion
• 1 Tbsp. rosemary
• 4 Tbsp. coconut oil
• 1/2 tsp. chili powder
• 1/2 tsp. red pepper flakes
 
Preheat oven to 350 degrees. Peel and dice the potatoes, set into a baking pan.  Add the onion, seasonings, and coconut oil. Toss well, and then bake for around 30 minutes, or until soft.
 
Nutritional info: 4 servings at 27g carb, 7g fat.
 
Beef Curry
 
This is a quick and simple recipe when short on time.
 
Time: 10 minutes
 
• 1 Tbsp. coconut oil
• 2-3 cloves garlic, minced or crushed with a press
• 1-2 Tbsp. curry powder
• 1 lb. ground grassfed beef
• 1 bag baby spinach (~14oz)
• 1/2 can coconut milk (7 oz.)
 
You'll need a pot large enough to hold the spinach. Heat the coconut oil to medium high, then sauté the garlic for about a minute. Add the curry powder and mix well, sautéing for another minute or until the spices become fragrant. Add the beef, breaking up any large lumps. Brown the meat, mixing often.
 
Once the beef has browned, add all of the spinach and the coconut milk. Heat until the spinach has cooked down and wilted. Mix well; remove from heat and serve.
 
This recipe also works well with stew beef, chicken, or lamb.
 
Nutritional info: 4 servings at 28g protein, 26g fat.