Chicken or Beef Lettuce Wraps

Leftover cooked chicken breast or beef, thinly sliced
Tomato slices
Cucumber slices
Baby spinach leaves
Red pepper, julienned
Scallions or Red Onion, thinly sliced
Radish, thinly sliced
Fresh herbs such as mint, cilantro, parsley, dill
Lemon juice or balsamic vinegar
Coconut oil
Salt and pepper to taste

Mix your choice of vegetables with chicken or beef. Season to taste with coconut oil, vinegar or lemon juice, salt and pepper. Wrap in soft lettuce leaves and enjoy.

Kale with Caramelized Shallots

2 bunches kale
6 large shallots, thinly sliced
3 tbl organic coconut oil**
1 tbl lemon juice
1/8 tsp sea salt
black pepper to taste

Bring a large pot of water to boil. Cut stems away from kale leaves and discard. Cook leaves in boiling water for 2-3 minutes, or until tender and bright green. Drain, cool and cut into bite sized pieces.

In a large skillet saute shallots over medium heat in 1 tbl. coconut oil for 6-8 minutes or until very soft and caramelized. Add lemon juice and saute another 2-3 minutes to brown. Add kale to the pan and saute for 1 minute. Add remaining 2 tbl coconut oil, season to taste with salt and pepper and serve.

Serves 6

**equals 1/2 tbl coconut oil per serving

Spinach and Mushroom Stir fry

1 lb. spinach, washed, stemmed and cut into ribbons
1/2 tbl organic coconut oil
1 medium onion, chopped
1 clove garlic, minced
1 tsp ginger, grated
1 tsp chili powder
1/2 lb mushrooms, thinly sliced
Salt and pepper to taste

Heat the oil over medium heat and stir fry the onion and garlic until soft and fragrant. Add the spices and stir fry for 1 minute. Add mushrooms and salt. Cook until mushrooms are soft and add the spinach. Stir fry until spinach is wilted.

Serves 3-4

Roasted Fish Fillets with Fresh Herbs

4 fish fillets (about 6 oz each – divided into 3 oz portions)
Juice of 1 lemon
Salt and pepper to taste
1 clove garlic, minced
1/2 cup chopped fresh herbs (parsley, dill, chives, oregano, basil, tarragon, etc.)
Organic coconut oil
Lemon wedges

Preheat the oven to 375 degrees.

Moisten the fish with the lemon juice and sprinkle with salt and pepper. Mix together the herbs, garlic and a little coconut oil to hold the herbs together. Spread mixture over fish. Place on a lightly oiled baking sheet and roast in oven until cooked…fish will flake easily with a fork…about 12-15 minutes. Season with additional lemon juice if desired.

Serves 4

Stir-fried Greens

2 tbl. organic coconut oil
2 cloves garlic, minced
1 tbl. ginger, grated
4 oz baby spinach
4 oz Swiss chard, stemmed and sliced in thick ribbons
4 oz Baby Bok Choy, roughly chopped
4 oz Chinese cabbage, roughly chopped
4 oz Snow peas
Sea salt to taste
Dash red pepper flakes

Heat oil over medium-high heat in large frying pan. Stir-fry garlic and ginger for 1-2 minutes until fragrant. Add the vegetables in batches. It will seem like a lot of volume, but the leafy vegetables will cook down quite a bit. Add the soy sauce and red pepper flakes. Stir-fry until vegetables are just tender.

Serves 4

Note: you could add thinly sliced cooked chicken or beef with the soy sauce and cook until heated through.

**equals 1/2 tbl. coconut oil per serving.

Sauteed Shrimp with Garlic & Herbs

2 tbl. organic coconut oil plus 1 tbl for sauteing**
Juice of 1 lemon
2 cloves garlic, minced
2 tsp finely chopped parsley
1/2 tsp dried thyme
1/2 tsp dried oregano
1 tsp salt
1.5 lbs large peeled, deveined shrimp
Dash of red pepper flakes
Lemon slices

Mix all ingredients except shrimp. Rinse and drain shrimp and blot dry with paper towel. Pour marinade over shrimp and marinate for 30 minutes. Heat 1 tbl. coconut oil over medium-high heat and saute shrimp until they are pink and cooked through. Sprinkle with red pepper flakes. Serve with lemon slices if desired.

Serves 4

** equals 3/4 tbl coconut oil per serving

Papaya Mango Salad

1 large papaya, halved, seeded, peeled and cut into thin slices
1 large mango, peeled and thinly sliced
Juice of 1 lime

Mix papaya and mango together and squeeze lime juice over the fruit.


Roasted Brussels Sprouts with Fennel and Mushrooms

1.5 lbs brussels sprouts
4 shallots quartered
10 garlic cloves, peeled
1/2 lb shiitake mushrooms
1 large fennel bulb
1/4 cup organic coconut oil**
3 tbl balsamic vinegar
2 tbl fresh tarragon or rosemary
sea salt and black pepper

Preheat oven to 425 degrees.

Cut root ends off brussels sprouts and remove any damaged outer leaves. Cut in half lengthwise. Trim stems from mushrooms. Cut root end off fennel bulb and slice thinly widthwise.

Mix all vegetables and herbs in a 9 x 12 inch glass or ceramic baking dish. Toss with coconut oil, vinegar and salt and pepper to taste. Roast uncovered for 25 minutes. Stir and roast another 25 minutes until tender and caramelized. Serve hot or at room temperature.

Serves 6.

**equals 2/3 tbl of coconut oil per serving

Fresh Herb Salad with Lemon & Coconut Oil

2 heads romaine lettuce
2 cups mixed fresh herbs
(such as parsley, cilantro, fennel, mint, basil or dill)
1/4 cup chopped scallions

1/4 cup organic coconut oil**
1/4 cup lemon juice
1/8 tsp salt
Plenty of freshly ground black pepper

Tear lettuce into pieces and mix with herbs and scallions. Whisk dressing ingredients together and pour over salad. Toss gently to coat evenly.

Serves 4

** Equals 1 tbl of coconut oil per serving