It’s Time to Eat Well and Feel Good

We can’t believe it’s already February! February is National Heart Month, so we’ve asked Diane Frampton, author of Eat Well Feel Good and an avid supporter of the Paleo lifestyle, to create some recipes to help us do just that—eat well and feel good. Enjoy!

 

Dijon Chicken Stew

Dijon Chicken Stew

Ingredients

  • 4 tablespoons olive oil
  • 3 leeks, washed and chopped
  • 4 garlic cloves, minced
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon pepper
  • 2 pounds boneless, skinless chicken thighs and breasts, cut into 1-inch cubes
  • 1 cup dry white wine
  • 3 cups chicken broth
  • 1 tablespoon arrowroot
  • 1 1/2 cups water
  • 2 tablespoons Dijon mustard
  • 2 medium sweet potatoes, peeled and cubed
  • 6 cups kale leaves, torn
  • Crushed red pepper flakes, to taste

Directions

Heat 1 tablespoon of oil in a Dutch oven over medium-high heat. Add the leeks and sauté for about 5 minutes. Add the garlic and sauté another minute. Spoon mixture out of pot and into bowl, and set aside.

Season the chicken with salt and pepper. Place another tablespoon of oil in Dutch oven and add chicken pieces. Brown all sides.

Remove chicken and add it to the leek mixture.

Add wine to the Dutch oven, scraping the loose bits.

Combine 1 cup of broth with arrowroot in a small bowl and whisk thoroughly. Add to the pot along with remaining 2 cups of broth, water, and mustard. Bring to a boil.

Add chicken and leeks to the pot. Cover and simmer over low heat for about 20 minutes. Add sweet potatoes and simmer 20 more minutes or until potatoes are tender but not mushy.

Add kale and simmer 10 more minutes or until kale is tender. Do not overcook. Enjoy with a dash of red pepper flakes. Makes 6 servings.

 

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Pork Stew with Salsa Verde

Pork Stew with Salsa Verde

Ingredients

  • 2 tablespoons coconut oil
  • 1, 4 pound pork roast, cut into 2-inch pieces:
  • 3 sweet onions, chopped
  • 4 garlic cloves, minced
  • 1 cup carrots, grated
  • 1 tablespoon paprika
  • 1 teaspoon ground cumin
  • 2 tablespoons chili powder
  • 1 red bell pepper, chopped
  • 1 jalapeño pepper, seeded and finely diced
  • 1 (12 ounce) jar Salsa Verde (we like Trader Joe’s salsa verde)
  • Juice from one lime
  • 2 cups chicken broth
  • 1 cup fresh cilantro, leaves removed and finely chopped

Directions

Preheat oven 350 degrees F.

Place coconut oil in Dutch oven and place over medium-high heat. Working in batches, add pork and cook each batch, stirring frequently, about 5 minutes or until browned. As each batch browns, transfer it to a plate and set aside.

Add onions to pan and cook about 10–15 minutes or until softened and light golden brown, stirring frequently. Add garlic and cook another 2 minutes.

Add grated carrots, paprika, cumin, chili powder, red pepper and jalapeño pepper. Cook, stirring frequently, for about 10–15 minutes. Mixture may seem thick but keep stirring. Add 1 jar Salsa Verde, lime juice, chicken broth and cilantro. Bring to boil and return pork to pot. Place in oven and cook, covered for 2–3 hours, stirring once or twice. Makes 6 servings.

 

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Braised Short Ribs with Vegetables

Braised Short Ribs with Vegetables

Ingredients

  • 12 beef short ribs, bone-in
  • 2 tablespoons dried rosemary
  • Sea salt and pepper, to taste
  • 1/4 cup coconut oil
  • 4 shallots, roughly chopped
  • 3 medium carrots, peeled and cut into 1-inch pieces
  • 2 sweet onions, roughly chopped
  • 2 cups dry red wine
  • 4 cups beef broth
  • 2 tablespoons tomato paste

Directions

Preheat oven to 350 degrees F.

Season the short ribs with rosemary, salt, and pepper.

Heat coconut oil in a large Dutch oven over medium-high heat. Once hot, add the short ribs and brown on each side for about 2 minutes. Remove the short ribs and set aside.

Add the shallots, carrots, and onions to the Dutch oven. Cook for about 10 minutes, stirring frequently and making sure they start to brown. Deglaze the Dutch oven with the red wine and continue to cook over medium-high heat until the liquid is reduced to half (about 10–15 minutes). Add the beef broth and tomato paste and mix well.

Return the ribs to the Dutch oven. Cover and cook for 2–3 hours or until the meat is fork-tender and falling off the bone. Make sure to stir a few times during the cooking time.

Serve with the vegetables. Makes 4 servings.

 

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Savory Bolognese Sauce

Savory Bolognese Sauce

Ingredients

  • 2 tablespoons coconut oil
  • 2 sweet onions, finely chopped
  • 1 cup carrots, grated
  • 4 celery stalks, finely chopped
  • 1 small zucchini, shredded
  • 4 garlic cloves, minced
  • 2 pounds ground beef
  • 1 teaspoon sea salt
  • 1 teaspoon pepper
  • 1 (6 ounce) can tomato paste
  • 2 cups dry red wine
  • 4-6 cups water
  • 2 bay leaves
  • 1 teaspoon dried thyme
  • 1 teaspoon dried basil

Directions

Place oil, onions, carrots, celery and zucchini in a large, deep saucepot over medium-heat. Cook, stirring frequently, until all water from the vegetables has evaporated. This may take about 20 minutes.

Add garlic and stir another couple of minutes. Continue to cook and stir until vegetables begin to turn golden brown.

Add the ground beef, salt, and pepper and brown the ground beef. Cook about 20 minutes more, stirring occasionally.

Add the tomato paste and cook the meat mixture for another 5 minutes.

Add the red wine and cook about 2 minutes or until the wine is reduced by half.

Add enough water to the saucepan to just cover the meat.

Add bay leaves, thyme and basil. Stir and mix well. Bring to a boil and then reduce the heat to low and simmer for at least 2 hours.

As the sauce cooks, add 1–2 cups water about every 20 minutes or whenever the mixture seems too thick. You should do this at least twice. Don’t add all the water in the beginning; it must be added gradually over the course of the cooking time.

Remove bay leaves and serve over spaghetti squash or roasted green beans. Makes 6 servings.

 

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