Start the New Year right with these healthy recipes from Bernie Jensen, a functional nutritionist and blogger in Parker. Find her at FreshOrBust.com.
Sweet Potato & Zucchini Hash Cakes
Servings 4 cakes
Ingredients
-
1 heaping cup shredded sweet potato
-
1 heaping cup shredded zucchini
-
1 egg, whisked
-
1 tablespoon coconut flour
-
1 teaspoon garlic powder
-
1/2 teaspoon cumin
-
1/2 teaspoon paprika
-
1 teaspoon dried rosemary leaves or 1/2 teaspoon rosemary powder
-
1/2 teaspoon fine sea salt
-
1/4 teaspoon pepper
-
4 tablespoons Coconut oil, divided (could also use ghee or avocado oil)
-
2 pinches coarse sea salt to sprinkle on top for serving
Instructions
-
In a medium sized bowl mix together the heaping cups of sweet potato, zucchini and whisked egg.
-
Add coconut flour, garlic powder, cumin, paprika, rosemary, salt and pepper and mix well. Divide into 4 equal parts.
-
Heat a cast iron or nonstick skillet on medium high heat. Once hot, add 2 tablespoons coconut oil and allow cooking fat to melt before adding sweet potato & zucchini mixture.
-
One by one shape a cake between your palms with the mixture and add to pan.
-
Cook each hash cake for 3-4 minutes until edges are golden brown and it doesn't fall apart when you go to flip it. Flip and cook until golden brown on bottom.
-
Serve with a pinch of sea salt sprinkled on top of each hash cake. These pair perfectly with sausage, bacon, eggs, avocado, or whatever else you like.
Healthy Spaghetti & Meat Sauce
Servings 4 people
Ingredients
-
1 Medium Spaghetti squash
-
1 Pound Grass-Fed Ground Beef
-
1 Medium Yellow onion, diced
-
4 Cloves garlic minced
-
2 Tablespoons Coconut oil or other cooking fat
-
1 14.5 oz can Diced tomatoes
-
1 15 oz can Tomato sauce
-
2 Tablespoons Fresh basil, finely chopped and divided
-
2 Tablespoons Fresh parsley, finely chopped
-
1 Teaspoon Dried Oregano
-
1-2 Teaspoons fine sea salt divided
-
1 Teaspoon Black Pepper
Instructions
Spaghetti Squash
-
Preheat the oven to 425 degrees. Cut the spaghetti squash in half, scoop out the seeds with a spoon and place inside down on a baking tray.
-
Cook for 20-30 minutes or until you can push down easily in the middle of the squash.
-
After removing from the oven flip the squash over to let it cool before scooping it. Using a fork, scrape out the squash "noodles".
Meat Sauce
-
Heat a saucepan on medium high heat. Once hot, add the coconut oil.
-
When the oil is melted add the onions and a pinch of sea sal and cook for 2 minutes.
-
Add the garlic and stir to incorporate. Cook until garlic becomes fragrant.
-
Add the ground beef, 1 teaspoon of salt, 1 teaspoon of pepper and stir, breaking up the meat into smaller pieces as it cooks. Cook until there is no pink left in the meat, about 10 minutes.
-
Add diced tomatoes, tomato sauce, oregano and salt to taste. Bring the sauce to a boil then reduce the heat and allow to simmer for at least 10 minutes.
-
Right before serving turn off the heat and add 1 1/2 tablespoons basil and parsley.
-
Serve over spaghetti squash.