Tender Pork Roast. Slow cooker & Dutch oven. Copyright IHeartUmami.com

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1 I H e a r t U m a m i A S I A N - I N S P I R E D P A L E O & W H O L E 3 0 R E C I P E B O O K

2 Tender Pork Roast Slow cooker & Dutch oven Copyright IHeartUmamicom

3 Tender Pork Roast INGREDIENTS: 3 lbs boneless pork loin roast Pork marinade: 3 medium sized shallots LOREM IPSUM 1 6 small Lorem garlic ipsum cloves dolor sit amet 2 2 red Consectetur chili peppers, adipisicing remove elit, seeds sed (fresno do eiusmod chili peppers) tempor incididunt ut labore et dolore magna 1 ½ aliqua cup cilantro (alt flat parsley) 3 1 tsp Ut ground enim ad coriander minim veniam, powder quis exercitation ullamco laboris nisi ut aliquip ex commodo 4 tbsp olive oil consequat 1 whole lime juice 4 Duis aute irure dolor in in voluptate velit esse 2 tsp cillum coarse dolore sea salt eu fugiat nulla pariatur 1 tsp ground black pepper Day of cooking: The night before: Chop shallots, garlic cloves, red chili peppers, and cilantro Combine all ingredients listed under pork marinade Combine the marinade with boneless pork loin Seal in a large ziplock bag and marinate overnight in the fridge Day of cooking: Slightly drip off the marinade and brown the meat with 1 tbsp ghee over the stovetop When both sides of the pork are seared to light golden brown, turn off the heat Add the juice of one whole California orange to the dutch oven (half of one whole orange juice to slow cooker), ½ tsp coarse sea salt, and the remaining liquid and marinade in the zip lock bag For Dutch oven - roast in the oven at 375F or 400F Cover with a lid and bake 30 minutes total - 1st side 20 mins, flip side 10 mins Or until the internal temperature reaches 145F For slow cooker - slow cook on High for 6 to 6 ½ hours If there s a lot of liquid left in the dutch oven or slow cooker, reduce it over medium-high heat for 2-3 mins or thicken it with arrowroot/sweet potato powder Pour the sauce over roasted pork 1 whole California fresh squeezed orange juice 2

4 Paleo Mongolian Beef Copyright IHeartUmamicom

5 Paleo Mongolian Beef INGREDIENTS: 1lb beef sirloin tips, thin sliced against the grain Cooking fat of your choice - ghee, coconut oil LOREM IPSUM Beef marinade: 1 2 tbsp Lorem coconut ipsum aminos dolor sit amet 2 1 tbsp Consectetur red boat fish adipisicing sauce elit, sed do eiusmod tempor incididunt ut labore et dolore magna 2 tsp aliqua toasted sesame oil 3 Ut enim ad minim veniam, quis exercitation Aromatics: ullamco laboris nisi ut aliquip ex commodo consequat 3 large garlic cloves, finely minced 4 Duis aute irure dolor in in voluptate velit esse 3-inch long thin sliced ginger, from index through cillum dolore eu fugiat nulla pariatur ring finger quantity Thin slice 1lb beef against the grain Add coconut aminos, fish sauce, and sesame oil Marinate the beef for 20 minutes In the meantime, prepare ingredients listed under aromatics Heat 1 tbsp cooking fat over medium-high heat in a skillet/ saute pan When hot, lower the heat to medium Stir-fry the beef with the marinade until it s no longer pink Set aside Add a bit more cooking oil, saute the ginger, garlic, red chili peppers, and white color part of scallions under medium to medium-high heat until fragrant Season with a small pinch of salt Add beef and green color part of scallions back to the saute pan Toss everything to combine 2 red chili peppers, remove seeds, slice to thin strips 3 bulbs scallions, cut into 3-inch length Separate white and green parts 4

6 Whole30 Teriyaki Chicken Copyright IHeartUmamicom

7 Whole30 Teriyaki Chicken INGREDIENTS: 1 ½ lbs (about 4 pieces) chicken thigh, skin on (alt Chicken breast with skin on) Sea salt to taste LOREM IPSUM Toasted white sesame seeds (optional) 1 Lorem ipsum dolor sit amet Chopped scallions (optional) 2 Consectetur adipisicing elit, sed do eiusmod ½ tbsp tempor ghee incididunt (to pan fry ut the labore chicken) et dolore magna aliqua 3 Teriyaki Ut enim sauce: ad minim veniam, quis exercitation ullamco laboris nisi ut aliquip ex commodo 3 ½ tbsp coconut aminos consequat ¾ to 1 tbsp red boat fish sauce 4 Duis aute irure dolor in in voluptate velit esse 2 tbsp cillum apple dolore cider eu vinegar fugiat nulla pariatur Pat dry the chicken and remove the bone Lightly season the chicken with a bit salt on the skin Heat 1/2 tbsp ghee over a medium-large saute pan over medium/high heat When hot, add chicken Skin side down Pan fry about 10 mins until the skin is crispy Flip and pan fry the flip side until the chicken is completely cooked through Drain the oil in the saute pan and set the chicken aside To make the sauce, add ingredients under "Teriyaki sauce" to the saute pan Heat the sauce over medium to medium-low heat When it starts to get thick, add chicken pieces back to the pan Coat the sauce over the chicken Wait for 5 mins before slicing the chicken Sprinkle toasted white sesame seeds and chopped scallions (optional) Serve with steamed broccoli, mashed potato, or cauliflower rice 1 tsp fresh grated ginger 1 tsp fresh grated garlic 6

8 Paleo Asian Meatballs Copyright IHeartUmamicom

9 Paleo Asian Meatballs INGREDIENTS: MAKES ABOUT 18 (2 TO 2 ¼ -INCH) MEATBALLS 1 ½ lbs ground beef 1 cup carrots, finely chopped Half 1 whole small yellow onion, diced 1 cup Italian flat parsley, finely chopped LOREM IPSUM 3 bulbs scallions, finely chopped 1 Lorem ipsum dolor sit amet 1 ½ tbsp fresh grated ginger 2 Consectetur adipisicing elit, sed do eiusmod Coconut oil (to grease the muffin tin) tempor incididunt ut labore et dolore magna Meatball aliqua seasonings: 3 1 ½ Ut tsp enim coarse ad sea minim salt veniam, quis exercitation 2 tbsp ullamco coconut laboris aminosnisi ut aliquip ex commodo consequat 2 tbsp toasted sesame oil 4 1 ½ Duis tbsp sweet aute potato irure dolor or arrowroot in in voluptate flour velit esse cillum dolore eu fugiat nulla pariatur Optional pairing: Butternut squash, sweet potato, or turnip spiralized noodles 1 tsp minced garlic Finely chop carrots, yellow onion, flat parsley, scallions, and prepare grated ginger If use a food processor, toss the ingredients a few times but do not over process them It will be too watery Preheat oven to 410 F Combine ground beef, ingredients under Meatball seasonings, and ingredients from Step 1 Combine and mix well Lightly grease a muffin tin with coconut oil Use your hands to gently apply some pressure to form the meatballs Make sure the chopped veggies and the ground meat are coherent well Bake the meatballs in a muffin tin First side about 15 mins Use a small spoon to carefully flip them and bake the flip side for an additional 10 mins In the meantime, heat ½ tbsp cooking oil in a large skillet over high heat When hot, lower the heat to medium, add minced garlic & squash noodles Give them a quick stir-fry until the noodles are softened yet still crisp Season w/ salt and black pepper to taste Scoop out the meatball juice inside the muffin tin and use that as dressing over meatballs & noodles Cooking fat of your choice to saute the noodles 8

10 Zucchini Carrot Fritters with Whole30 Sour Cream Copyright IHeartUmamicom

11 Zucchini Carrot Fritters w/ Whole30 Sour Cream FRITTERS: 2 cups shredded/grated zucchini 2 cups shredded/grated carrots ⅔ cup almond flour LOREM IPSUM 1 3 large Lorem eggsipsum dolor sit amet 2 ½ cup Consectetur sliced scallions adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna Avocado oil or coconut oil aliqua Fine sea salt + black pepper 3 Ut enim ad minim veniam, quis exercitation ½ tsp ullamco coarse laboris sea salt nisi ut aliquip ex commodo consequat 4 Sour Duis Cream: aute irure dolor in in voluptate velit esse cillum dolore eu fugiat nulla pariatur 1 can full-fat unsweetened coconut milk Fritters: Shred/grate zucchini and carrots Sprinkle lightly with salt After 10 mins, use a cheese cloth or hand to squeeze out the liquid as much as you can Add eggs, almond flour, scallions, sea salt and black pepper Stir the mixture until it s combined Scoop the mixture (about 3 tbsp per fritter) into the pan Gently press them into round shape Cook until they are golden brown Transfer the fritters to a large plate lined with paper towel Serve with Paleo sour cream (see below) and sprinkle with scallions Sour Cream: Chill the coconut milk can in the fridge overnight until it thickens Pour off the thin liquid and scrape out only the thick/top part of coconut cream Add lemon juice, apple cider vinegar, and sea salt to taste Whisk until smooth and serve 1 ½ tbsp lemon juice ½ tbsp apple cider vinegar Fine sea salt to taste 10

12 Easy Beef With Broccoli Copyright IHeartUmamicom

13 Easy Beef With Broccoli INGREDIENTS: 1 lb beef (sirloin, skirt steak, boneless short ribsetc) 1-2 heads broccoli, break into florets 2 garlic cloves, minced LOREM IPSUM 1 2 thin Lorem sliced ipsum ginger, dolor finely sit chopped amet 2 Ghee Consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna Beef marinade: aliqua 2 tbsp coconut aminos 3 Ut enim ad minim veniam, quis exercitation ½ tsp ullamco coarse laboris sea salt nisi ut aliquip ex commodo 1 tbsp consequat sesame oil 4 ¼ tsp Duis black aute pepper irure dolor in in voluptate velit esse cillum dolore eu fugiat nulla pariatur 1 tsp arrowroot/sweet potato powder Slice beef into about ¼ inch thin Marinate thin sliced beef with ingredients under beef marinade Mix well Place broccoli florets in a microwave safe container Add 1-2 tbsp water Cover with a lid or wet paper towel and microwave for 2 mins Cook until broccoli is tender but still crunchy Set aside Heat a wok over medium heat w/ 1 ½ tbsp ghee When hot, lower the heat to medium, add garlic and ginger Season w/ a small pinch of salt & stir-fry until fragrant (about 10 secs) Turn up the heat to medium-high, add marinated beef Spread beef evenly over the bottom of the saute pan and cook until the edge of the beef is slightly darkened and crispy Do the same thing for flip slide - about ¾ way cooked through with slightly darkened and crispy surface Add Sauce Combo Stir-fry about 1 min Add broccoli Stirfry for another 30 secs Toss everything to combine Sauce combo: 2 tbsp coconut aminos 1 tbsp red boat fish sauce 2 tsp sesame oil 12

14 Crispy Baked Potato Skins Copyright IHeartUmamicom

15 Crispy Baked Potato Skins INGREDIENTS: 4 large size Russet potatoes/yam/sweet potatoes Tender roast pork (see tender pork roast recipe) ½ tbsp ghee LOREM IPSUM Salt + Black pepper + Olive oil 1 Cilantro/Flat Lorem ipsum parsley dolor (optional) sit amet 2 Lime Consectetur juice (optional adipisicing but highly elit, recommended!) sed do eiusmod tempor incididunt ut labore et dolore magna aliqua 3 Ut enim ad minim veniam, quis exercitation ullamco laboris nisi ut aliquip ex commodo consequat Preheat oven to 420 F Wash and scrub the potatoes/yams and slice them in half from tip to end Lightly season with salt, black pepper, and drizzle with olive oil Bake until the yams/ potatoes are soft (about mins total Rotate the baking tray at half baking time point for even baking) Use a slightly pointy small spoon to scoop out the pulp until a thin layer of potato remains Place skin side down at 420F for 10 minutes or until the shells are crispy Mash the potato/yam with ghee, chopped pork, cilantro, red chili peppers, and salt and pepper to taste Place the shells on a serving platter and top with mashed potatoes and pork and drizzle with lime juice 4 Duis aute irure dolor in in voluptate velit esse cillum dolore eu fugiat nulla pariatur 14

16 Caramelized Grilled Pork Skewers Copyright IHeartUmamicom

17 Caramelized Grilled Pork Skewers INGREDIENTS: 1 lb pork tenderloin, slice into ¼ inch thick bitesized pieces 1 ½ tbsp coconut oil for grilling LOREM IPSUM 1 About Lorem 15 bamboo ipsum dolor skewers sit amet (4 inch length) 2 Consectetur adipisicing elit, sed do eiusmod Pork tempor marinade: incididunt (Marinade ut labore for at et least dolore 2 hrs magna Best overnight) aliqua 3 1 ¼ Ut cup enim cilantro, ad minim chopped veniam, quis exercitation ullamco laboris nisi ut aliquip ex commodo 4 garlic consequat cloves, crushed 4 1 ½ Duis tsp white aute irure pepper dolor powder in in voluptate velit esse 6 tbsp cillum coconut dolore aminos eu fugiat nulla pariatur 2 tbsp fish sauce (Whole30 compliant) 2 tbsp extra virgin olive oil Slice the pork into thin pieces, about ¼ inch thick bite-sized pieces Soak the bamboo skewers in room temperature water 2-3 hours before grilling Combine all ingredients listed under Pork marinade Pour it over sliced pork and make sure the marinate is coated evenly Store in an airtight container in the fridge for at least 2 hours Best overnight for maximum flavor Day of Grilling: Slightly drip off of the marinate before threading Thread the pork onto the skewers kabob-style Try to pack the meat tight and scrunch up togetherthis will help the meat stay tender as opposed to flat pieces that are dry and tough after grilling Heat a griddle pan with 2 tbsp coconut oil When hot, grill the pork skewers about 2-3 mins per side until they are slightly charred on the outside and cooked through on the inside Brush the marinade over the pork occasionally when it s on the grill Enjoy while it s hot & watch them gone quickly than you think!! Half fresh lime juice 1 tsp red chili pepper powder 16

18 Caramelized Pork Hash with Brussels Sprouts & Sweet Potato Copyright IHeartUmamicom

19 Caramelized Pork Hash w/ Brussels Sprouts & Sweet Potato INGREDIENTS: For the Caramelized Grilled Pork recipe - pls see 1 back LOREM IPSUM 1 Lorem ipsum dolor sit amet 2 Other Consectetur Ingredients: adipisicing elit, sed do eiusmod ½ cup tempor sliced incididunt brussels sprouts labore et dolore magna aliqua ¼ cup shredded carrots 3 Ut enim ad minim veniam, quis exercitation ½ cup diced sweet potato ullamco laboris nisi ut aliquip ex commodo 1-2 consequat tbsp diced shallots Slice the cooked grilled pork into bite sizes Heat 1tbsp coconut oil over medium-high heat in a sauté pan When hot add pork and sweet potato and sauté until the sweet potato is cooked through Add shallots, carrots, cherry tomatoes, and brussels sprouts Season with a small pinch of salt & black pepper Keep stirfrying for an additional 2 minutes Serve hot and enjoy! 4 4 mini Duis cherry aute irure tomatoes dolor (optional) in in voluptate velit esse cillum dolore eu fugiat nulla pariatur Sea salt & black pepper to taste 1 tbsp coconut oil 1 tsp red chili pepper powder 18

20 Coconut Milk Creamed Spinach Copyright IHeartUmamicom

21 Coconut Milk Creamed Spinach INGREDIENTS: 6 cups spinach, washed & roughly chopped 075 oz baby bella mushrooms, quartered LOREM IPSUM 2 large garlic cloves, minced 1 ⅔ cup Lorem coconut ipsum cream dolor (use sit amet ½ cup for less coconut 2 flavor) Consectetur adipisicing elit, sed do eiusmod 1 tbsp tempor chicken incididunt or vegetable ut labore stocket dolore magna aliqua Olive oil, ghee, salt, black pepper 3 Ut enim ad minim veniam, quis exercitation ullamco laboris nisi ut aliquip ex commodo consequat 4 Duis aute irure dolor in in voluptate velit esse cillum dolore eu fugiat nulla pariatur Saute mushrooms: Heat 1 tbsp ghee in a large saute pan When hot, lower the heat to medium Add half amount of chopped garlic, season with a small pinch of salt Saute until fragrant Add quartered mushrooms Season w/ another pinch of salt Keep sauteing until the mushrooms turn slightly softer Add 1 tbsp stock to help stir-frying Set aside If there s any liquid left in the saute pan, dump the water Saute spinach: Heat 1 ½ to 2 tbsp ghee in a large saute pan When hot, lower the heat to medium Add the other half amount of chopped garlic, season with a small pinch of salt Saute until fragrant Add spinach Keep sauteing until the spinach turns slightly wilted but not mushy Season w/ another pinch of salt Set aside Discard the liquid in the saute pan Warm up sauce: In a medium size saucepan, uncovered, gently warm up ⅔ cup coconut cream w/ 1 tbsp ghee Stir occasionally until thickened Season w/ salt and pepper to taste Combine mushrooms + spinach Pour the sauce over Give it a gentle toss Optional - serve with toasted almond slices or lemon zest if desired 20

22 Savory Breakfast Cauliflower Mash Copyright IHeartUmamicom

23 Savory Breakfast Cauliflower Mash INGREDIENTS: 1 spaghetti squash (about 6 lbs) Olive oil LOREM IPSUM Cashew cream sauce: 1 Lorem ipsum dolor sit amet 1 ½ cups raw cashews 2 Consectetur adipisicing elit, sed do eiusmod ½ cup canned full-fat coconut milk tempor incididunt ut labore et dolore magna ⅔ cup aliqua water 3 ¼ tsp Ut + enim ½ tsp ad fine minim sea veniam, salt quis exercitation ¼ tsp ullamco onion laboris powdernisi ut aliquip ex commodo consequat Crispy minced pork crumbles: 4 Duis aute irure dolor in in voluptate velit esse ⅓ lb cillum ground dolore pork eu fugiat nulla pariatur 1 tsp salt to taste ½ tsp garlic powder ½ tsp onion powder ½ tsp yellow curry powder ¼ tsp coriander powder Soak the raw cashews nuts for about 2 hours so it will be easier to blend Drain and rinse thoroughly *alt Soak in warm water for at least 30 mins Spaghetti Squash: Preheat the oven to 400 F Carefully slice the spaghetti squash from tip to end Remove the seeds Drizzle w/ olive oil and coarse sea salt Place cut side down and bake for mins Crispy minced pork: In the meantime, season the ground pork with ingredients under Crispy minced pork crumbles Or your favorite spices Pan fry the pork until golden brown and crispy Drain the grease over a paper towel Place soaked cashews w/ ingredients under cashew cream sauce in a blender Blend/puree until very smooth For thinner consistency, add 1 tbsp water a time until desired consistency To serve: Gently separate the spaghetti squash flesh into strands horizontally to make the longest noodles While the noodles are still hot, toss w/ cashew cream sauce Top with crispy minced pork crumbles and serve with your favorite veggies 22

24 Thai Grilled Beef Salad Copyright IHeartUmamicom

25 Thai grilled beef salad INGREDIENTS: ¾ lb sirloin steak 2 small seedless cucumber, sliced 1 shallot, sliced thinly LOREM IPSUM 1 Handful Lorem of ipsum fresh cilantro, dolor sit roughly amet chopped 2 Handful Consectetur of mixed adipisicing greens elit, sed do eiusmod Sea tempor salt and incididunt black pepper ut labore to taste et dolore magna aliqua 1 tsp ghee 3 Ut enim ad minim veniam, quis exercitation ullamco laboris nisi ut aliquip ex commodo Dressing: consequat 4 3 small Duis garlic aute irure cloves, dolor crushed in in voluptate velit esse cillum dolore eu fugiat nulla pariatur 1 red chili pepper, seeded and chopped finely 2 tbsp coconut aminos 1 tbsp fish sauce (Whole30 compliant) Season the steak with salt & black pepper to taste Heat 1tsp ghee in a grill pan over high heat, when hot, grill the steak for about 2-3 minutes per side or until your desired doneness Set the steak aside to rest and cover with aluminum foil Mix all ingredients listed under dressing together with the exception of lime juice Heat a small saucepan over medium-high heat, when hot, add dressing from the previous step Use a wooden spoon to gently stir the dressing Once it s warmed, stir-in 2 tbsp of lime juice Turn off the heat Pour it into a bowl and set aside Mix chopped cucumber, cilantro, thinly sliced shallot, and mixed greens in a large salad tray Thin slice the beef against the grain Pour the dressing over the beef & greens Toss to combine Wait for 1-2 mins and taste again to see if 1 more tbsp of lime juice is needed Serve warm and immediately 2 tsp red chili pepper sauce (Whole30 compliant) 2-3 tbsp fresh lime juice (Use 2 tbsp first) 24

26 Savory Breakfast Meatballs Copyright IHeartUmamicom

27 Savory Breakfast Meatballs INGREDIENTS: 1 ¾ lbs mixed ground pork & ground chicken breast 1 small garnet sweet potato (about 8 oz) 5-6 bacon strips, no sugar added LOREM IPSUM 1 About Lorem 3 ½ ipsum tbsp finely dolor chopped sit ametfresh herbs (rosemary, sage, oregano) 2 Consectetur adipisicing elit, sed do eiusmod 2 tsp tempor sea salt incididunt ut labore et dolore magna 1 tsp aliqua ground black pepper 3 25 Ut oz mushrooms, enim ad minim chopped veniam, quis exercitation ullamco laboris nisi ut aliquip ex commodo consequat 4 Duis aute irure dolor in in voluptate velit esse cillum dolore eu fugiat nulla pariatur Preheat oven to 400/420 F Peel the skin of sweet potato Dice it to smaller chunks Add a bit water to a microwave safe container Nuke them until they are soft and mash (Note: add a bit water to mash the sweet potato if it s too dry) Slightly crisp up bacon strips Chop them into smaller pieces Mix ground pork/chicken with 3 ½ tbsp chopped fresh herbs, sweet potato mash, bacon pieces, and chopped mushrooms Line a non-stick aluminum foil over a large/flat sheet pan and make about 22 meatballs (small golf size balls) Bake until they are golden brown and cooked through Baking time about - 1st side: 16 mins Flip side: 10 mins To give the meatballs a golden brown color, turn oven to High broil for an additional 2 minutes To freeze: Once the meatballs are cool, put them in ziplock bag and store in the freezer Reheat in the microwave in the morning for a quick and savory delicious breakfast! 26

28 Cauliflower Yam Chowder Copyright IHeartUmamicom

29 Cauliflower Yam Chowder INGREDIENTS: 2 cups sweet potatoes, peeled and diced to 1-inch small cubes (sweet potatoes w/ white color flesh inside Alt 2 ½ cups Russet potatoes) LOREM IPSUM 1 ½ cups cauliflower, roughly chopped 1 Lorem ipsum dolor sit amet Half of 1 whole yellow onion, chopped 2 Consectetur adipisicing elit, sed do eiusmod 2 small tempor garlic, incididunt cloves, finely ut labore chopped et dolore magna 2 cups aliqua chicken stock/broth (low sodium) 3 1 cup Ut full enim fat ad coconut minim milk veniam, from quis a canexercitation ullamco laboris nisi ut aliquip ex commodo ¼ tsp consequat turmeric powder 4 ¼ tsp Duis ground aute irure black dolor pepper in in voluptate velit esse Sea cillum salt to dolore taste eu fugiat nulla pariatur Heat 1 ½ tsp ghee over a medium/large soup pot When hot, lower the heat to medium, add chopped onion and garlic Season with a small pinch of salt Saute until fragrant and the onions turn slightly translucent Add diced yam, cauliflower, ¼ tsp turmeric powder, and ¼ tsp black pepper Keep sauteing for another 3-4 mins Season with a tab more salt Add chicken stock Cover and bring the soup to boil then lower the heat to medium low and simmer for about mins or until the yam turns very soft Taste and see if more salt or pepper is needed Add 1 cup full-fat coconut milk Blend/puree the soup until creamy and smooth 1 ½ tsp ghee 28

30 Grilled Salmon with Cauliflower Tabbouleh Copyright IHeartUmamicom

31 INGREDIENTS: Salmon: 5 x 6 oz atlantic salmon fillets, skin on or off 1 cup fresh pineapple juice 1 garlic clove, grated ½ tbsp ginger, grated LOREM Half one IPSUM whole lime juice 1 1 tbsp Lorem red fresno ipsum chili dolor pepper, sit amet seeds removed, finely chopped 2 Consectetur adipisicing elit, sed do eiusmod ½ tsp tempor fine sea incididunt salt ut labore et dolore magna 1 tsp aliqua arrowroot or sweet potato powder 3 Tabbouleh: Ut enim ad minim veniam, quis exercitation ullamco laboris nisi ut aliquip ex commodo 2 cups cauliflower rice consequat 2 small persian cucumbers, diced 4 Duis aute irure dolor in in voluptate velit esse 1 cup cherry tomatoes, diced cillum dolore eu fugiat nulla pariatur 1 large bundle flat parsley, finely chopped ¼ cup mint leaves, chopped ⅓ cup scallions, finely diced 1 small shallot, finely chopped Dressing: 4 tbsp olive oil Half one whole lemon juice ¼ tsp cumin powder ½ tsp fine sea salt ¼ tsp black pepper Salmon: Add pineapple, lime, garlic, ginger, red chili, and salt to a saucepan Bring it to boil Thicken w/ 1 tsp arrowroot powder Stir until no lumps Set aside to cool Cover the fish fillets with the sauce Place the fillets skin side down and marinate overnight Spray cooking spray over parchment paper in a large baking sheet pan Place fish fillets over (skin side down) Brush remaining marinade from the dish Position top oven rack about 5 inch below the heat source & boil for 6 mins total on high Rotate the baking sheet pan at halfway baking time point to ensure even baking After 6 mins, brush on more sauce and boil for 2 additional mins or until the fish is caramelized Tabbouleh: Process the cauliflower in a food processor until it reaches roughly the size of rice grains Microwave on high for 2 mins a microwave safe container Once it s cooled, gently squeeze out the water using a cheese cloth or hand Chop cucumbers, tomatoes, parsley, mint, scallions, and shallots Mix well the dressing & combine everything together 30

32 Paleo Sweet and Sour Chicken Copyright IHeartUmamicom

33 Paleo Sweet and Sour Chicken INGREDIENTS: 1 ¼ lbs chicken breasts Coconut oil or ghee LOREM Half Green IPSUM bell pepper, cubed to bite sizes Half Red bell pepper, cubed to bite sizes 1 Lorem ipsum dolor sit amet Aromatics: 2 Consectetur adipisicing elit, sed do eiusmod Quarter tempor of one incididunt whole yellow ut labore onion et dolore magna 1 scallion aliqua bulb slices Ut enim ginger, ad roughly minim veniam, chopped quis exercitation ullamco laboris nisi ut aliquip ex commodo Chicken marinate: consequat 1 ¼ tsp coarse sea salt 4 Duis aute irure dolor in in voluptate velit esse 1 ½ tbsp coconut aminos cillum dolore eu fugiat nulla pariatur ¼ tsp white pepper ½ tsp ginger powder 1 egg white 1 tbsp sesame oil 2 tsp arrowroot powder Sweet & sour sauce: 1/3 cup pineapple juice (not in heavy syrup) ¼ cup dry apricots, chop to small bite sizes (alt dry figs or prunes, pitted) 2 tbsp coconut aminos 1 ½ tbsp rice vinegar (alt 2/3 tbsp apple cider vinegar) ½ tbsp tomato paste 1 pinch of sea salt In a medium saucepan over low heat, covered w/ a lid & cook the ingredients under Sweet & Sour Sauce until the fruit softens, about 10 mins Stir occasionally Add 3-4 tbsp stock/ water to the paste and puree until very smooth & no chunks Thin slice chicken breasts Mix well w/ Chicken Marinade Heat 3 tbsp coconut oil or ghee over medium-high heat in a large non-stick frying skillet When hot, lower the heat to medium-high Carefully layer the chicken in the skillet & panfry until golden brown Set aside to drain Heat ½ tbsp coconut oil or ghee, when hot, lower the heat to medium Add aromatics Season w/ a small pinch of salt Stir-fry for 5-10 secs Add diced bell peppers Season w/ another small pinch of salt & stir-fry for 5-10 secs Add chicken back to the skillet Add 3 to 4 heaping tbsps of sweet & sour sauce Keep stir-frying until the chicken is completely cooked through 32

34 Simple Green Goddess Soup Copyright IHeartUmamicom

35 Simple Green Goddess Soup INGREDIENTS: 2 and half large handful baby spinach, washed clean & pat dry 1 cup, Italian flat parsley, chopped 2 cups cauliflower florets Half of one whole, yellow onion, diced ½ tsp fresh grated ginger 2 cups, Vegetable stock 1 tbsp coconut cream Heat 1 tbsp cooking fat of your choice in a medium to large size soup pot, when hot, lower the heat to medium, add diced yellow onion Season w/ a small pinch of salt Saute until fragrant Add diced cauliflower florets Add another small pinch of salt Keep sauteing until the florets turn softer Add vegetable stock Cover the soup pot and bring it to boil Once the vegetables turn very soft, add baby spinach, flat parsley, grated ginger, and coconut cream Stir the soup pot for a few additional secs until the spinach and parsley turn slightly wilted Turn off the heat Blend the soup w/ an immersion blender or a regular stand blender until creamy & smooth Drizzle with olive oil and top with micro-greens (optional) Salt & pepper to taste 1 tbsp Cooking fat of your choice (sauté veggies) Olive oil, topping Micro-greens, topping, optional 34

36 Creamy Coconut Milk Meatballs Copyright IHeartUmamicom

37 Creamy Coconut Milk Meatballs INGREDIENTS: 2 lbs ground chicken (50 % breast, 50% thigh) or turkey or lamb Lime juice Cilantro for garnish Meatball seasonings: ¾ cup cilantro 2 small shallots ¾ cup diced carrots ¼ cup basil leaves ½ tbsp ginger 1 tbsp fish sauce ½ tsp salt ½ tsp cumin powder Bend ingredients under meatball seasonings in a food processor until finely chopped and blended well Preheat oven to 410/420 F Line a non-stick aluminum foil over a large sheet pan Mix ground meat and the seasonings Form golf ball size meatballs (about 20 meatballs) Bake first side 20 mins and flip side 15 mins or until the meatballs are completely cooked through Mix ingredients under sauce Slow simmer over mediumlow heat Keep stirring the sauce until everything is combined & reduced to a thicker sauce (similar to tomato soup texture) Taste and see if more salt, tomato paste, or red curry paste is needed Once the meatballs are cooked through and the sauce is thickened, add the meatballs back to the sauce Simmer for another 3 minutes Coat the sauce over meatballs Drizzle w/ lime juice and garnish w/ cilantro before serving 2 tbsp coconut cream Sauce: 1 can (14oz) full-fat coconut milk 1 tbsp red curry paste 1 tsp fish sauce 1 tbsp tomato paste (no salt & sugar added) ¼ tsp ground coriander powder ¼ tsp garam masala powder 36

38 Japanese Hamburger Steak with Whole30 Worcestershire Sauce Copyright IHeartUmamicom

39 Hamburger Steak with Whole30 Wocestershire Sauce INGREDIENTS: ⅔ lb ground beef ⅔ lb ground pork 1 yellow onion, minced 1 egg ½ -¾ cup almond flour 4 tbsp full-fat coconut milk ½ tsp nutmeg Salt & pepper to taste Worcestershire sauce ½ cup beef stock 3 tbsp tomato paste 1 tbsp aged balsamic vinegar 2 tbsp coconut aminos ¼ tsp onion powder ¼ tsp garlic powder ¼ tsp mustard powder ⅛ tsp black pepper Dice yellow onion into small chunks Sauté over medium heat w/ ghee until golden & soft Season w/ salt and black pepper In a large mixing bowl, combine ground beef and pork, sautéed onion, egg, almond flour, coconut milk, and nutmeg Season w/ salt and pepper Mix everything well Take a portion and form into a patty, then throw it from one palm of your hand to the other several times as if you are hitting the patty This will enhance the texture of the patty and hold its shape during cooking Repeat and make about 6 patties Heat a large skillet w/ 1 tbsp ghee When hot, lower the heat to medium Add the patties to sear the outside, about 2-3 mins per side Reduce the heat to medium-low and continue to cook until the patties are completely cooked through You can cover w/ a lid leaving a little opening for the steam to escape This will ensure to cook the patties all the way Serve with grilled portobello mushrooms, sliced cucumbers and red radish (optional) 38

40 Velvet Cashew Nut Chicken Copyright IHeartUmamicom

41 Velvet Cashew Nut Chicken INGREDIENTS: 1 ½ lbs chicken breasts, thin sliced 3 garlic cloves, minced 1-inch fresh ginger, grated 1 ½ tbsp Harissa chili 1 small yellow onion, diced 1 red & 1 green bell peppers, diced (or ¾ pint shishito peppers) ⅓ cup raw cashew Sea salt to taste ghee Stir-fry sauce: 2 tbsp coconut aminos 1 tbsp red boat fish sauce Combine thin sliced chicken breasts w/ ingredients under To make chicken tender Mix well Set aside Bring a pot of water to boil After boiling, lower the temperature to simmering, add 1 tbsp oil, and add chicken Stir the water gently to separate the chicken pieces and prevent them from sticking to one another After about 1 min, or as soon as the chicken turns white color, drain & set aside In a large saute pan, heat 1 ½ tbsp ghee over medium-high heat When hot, saute diced onions, green & red bell peppers with a pinch of salt and white pepper When the onions just turn translucent and the peppers are still crunchy Set them aside over a large serving bowl, Use the same saute pan, heat 1 tbsp ghee over medium-high heat When hot, add minced garlic, grated ginger, harissa paste, and a small pinch of salt Stir-fry for about 10 secs until fragrant Add chicken back to the pan Stir-fry for an additional min Add stir-fry sauce Keep sauteing until the chicken is cooked through Before turning off the heat, add ⅓ cup raw cashew Toss to combine Pour the chicken and cashew over bell peppers & onions Serve hot To make chicken tender: 1 egg white, lightly beaten ½ tsp sea salt Pinch of white pepper ¾ tbsp arrowroot powder 40

42 Paleo Chinese Chicken Sparerib Soup Instant Pot Slow Cooker Copyright IHeartUmamicom

43 Paleo Chinese Chicken Sparerib Soup INGREDIENTS: 6 chicken drumsticks (either skin on or w/o skin) 1 lb baby spareribs 1 3/4 cups celery, diced 1 3/4 cups carrots, diced 4 oz fresh shiitake mushrooms, sliced 1 ½ cups lotus root, peeled and diced (optional) 1 piece (about a thumb-size) fresh ginger Sea salt to taste before serving Water or low-sodium store bought chicken broth To make the best broth, fill-in a large pot of water that s just enough to cover the raw chicken and pork ribs Bring the water to boil then add raw chicken and pork ribs Cook under high heat until the water returns to a boil and there is no blood coming out (about 5-7 mins after the water returns to a boil) Turn off the heat Dump the murky water Rinse the chicken and pork ribs under room temperature water Add the cleaned chicken and ribs to instant pot/slow cooker w/ the rest of ingredients Add enough water or broth to cover the top of the ingredients For Instant pot, turn the valve to Sealing position Press Soup - Adjust to 50 mins For Slow cooker, press Slow Cook - (pressure normal) - Adjust to 8 to 10 hours Once the cook time is finished and if you use instant pot, please let it come to natural pressure release The soup might burst through the valve if use quick release Season w/ sea salt to taste before serving 42

44 Paleo Party Meatballs Copyright IHeartUmamicom

45 Paleo Party Meatballs INGREDIENTS: MAKE 25 1-INCH SIZE MEATBALLS Meatballs: 1 lb ground chicken thigh 1 tsp fine sea salt ½ tsp white pepper ½ tsp garlic powder ¼ tsp five spice powder ¼ tsp ginger powder 3-4 tbsp shallots, finely chopped Combine all ingredients listed under meatballs Mix well Dust a bit coconut flour over a large baking tray Form inch size meatballs Refrigerate the meatballs for mins Combine 2 tbsp sweet potato flour and 1 tbsp coconut flour Lightly coat each meatball with the flour Heat ¼ cup oil in a dutch oven or large frying pan When hot, lower the heat and pan fry meatballs in separate batches until they are golden brown and cooked through Drain over paper towel Serve hot with fine sea salt and white pepper or your favorite dipping sauce! 1 1/2 tsp toasted sesame oil 1 tbsp arrowroot flour 2 tbsp coconut flour Meatball dusting: 2 tbsp sweet potato flour 1 tbsp coconut flour Other: Coconut flour for dusting the tray ¼ cup coconut or ghee to pan fry the meatballs 44

46 Crispy Malaysian Chicken Wings Copyright IHeartUmamicom

47 Crispy Malaysian Chicken Wings INGREDIENTS: 1 ½ lbs chicken wings White sesame seeds (optional) Marinade group A: 6 garlic cloves Dipping sauce (blend everything together in a food processor/ blender): Half roasted red bell pepper 1 red fresno chili, remove seeds 2 small garlic cloves 1-inch fresh ginger 2 tbsp rice vinegar 2-3 tbsp chicken broth ½ tsp salt 1 thumb size fresh ginger 1 red fresno chili pepper, remove seeds 1 large shallot Half pear Marinade group B: ⅓ cup coconut aminos 2-2 ½ tbsp fish sauce 1 tbsp toasted sesame oil ½ lime juice Pat dry chicken wings Blend Marinade Group A in a food processor until smooth Coat Marinade groups A + B evenly over chicken wings Marinate overnight Preheat oven to 420/430 F Drip off the marinade (or it won t get crispy) Place wings on a baking rack w/ a large sheet pan underneath Bake 1st side for 20 mins Flip and brush with a bit more marinate sauce and bake for another 20 mins Brush a little more sauce Turn oven to broil for 2-3 additional mins to make the skin crispy 1 tsp white pepper 46

48 Korean Kalbi - Grilled Short Ribs Copyright IHeartUmamicom

49 Korean Kalbi - Grilled Short Ribs INGREDIENTS: Beef + Marinade: 2 lbs beef short ribs 1 cup coconut aminos Half pear Half kiwi 1/2 small onion 2 tbsp sesame oil 2 tbsp rice vinegar (W30 compliant) 6 cloves garlic, crushed 2 tbsp ginger, grated 2 tbsp chopped scallion 1 tbsp chili pepper (optional) To garnish: Sliced green onions toasted sesame seeds (optional) 1-2 tsp toasted sesame oil In a food processor, puree half pear, half kiwi, and half small onion Place the ribs in a deep container, meat-side down Combine all ingredients listed under beef marinade Make sure the marinade covers all of the ribs evenly Marinate overnight if not 24 hours When ready to cook, heat a large skillet over high heat and cook both sides of short ribs until outside is browned/charred Make sure to let the marinade drip off the meat before placing it in the pan If there is too much marinade in the pan, the meat will be boiled instead of pan-fried and the meat will be less tasty Finish cooking the short ribs in the oven ( F) until your desired doneness Reduce the marinade sauce Bring to a boil over high heat in a sauce pan Reduce the sauce until it is sticky and slightly thick Slice the beef and brush on some of the reduced marinade Garnish with sliced green onions, toasted sesame seeds and a drizzle of toasted sesame oil 48

50 Semi- Homemade Thai Red Curry Chicken Copyright IHeartUmamicom

51 Thai Red Curry Chicken INGREDIENTS: 1 ½ lbs chicken breast, slice into thin pieces 2 tbsp coconut oil 14 oz full fat coconut milk 2 tsp red curry paste 1 medium size Italian eggplant, cubed 2 tbsp fresh pineapple juice (optional) Handful basil My curry flavor enhancer: 5 garlic cloves ½ shallot 1 ½ tbsp sliced ginger 1 cup fresh cilantro 2 red Fresno chili pepper, remove seeds ½ lime zest ½ lime juice 1 tsp sea salt ½ tsp Red boat fish sauce 2 tbsp extra virgin olive oil Blend everything under my curry flavor enhancer in a food processor until a fine mixture Heat 2 tbsp coconut oil over a saute pan, when hot, add 3 ½ tbsp curry flavor booster Stir the ingredients w/ a wooden spoon Add 2 tsp store-bought red curry paste Keep stir-frying over medium/medium-high heat until fragrant Add 1 can full-fat coconut milk Turn the heat down to medium Cover w/ a lid and let it simmer until slightly thickened Add sliced chicken breasts Turn the heat up to medium-high Cook until the chicken is cooked through Add diced eggplants Cover with a lid Cook until the eggplants turn softer Taste and see if more salt or fish sauce is needed If you like, add 2 tbsp fresh pineapple juice to make the curry slightly sweeter Add basil to the curry pot, give a quick stir, and then turn off the heat Before serving, garnish w/basil (optional) and a bit more lime zest 50

52 Vietnamese Pho-Inspired Tomato Beef Soup Copyright IHeartUmamicom

53 Vietnamese Pho-Inspired Tomato Beef Soup INGREDIENTS: ¾ lb to 1lb beef sirloin (chill in freezer for 20 mins then slice into paper thin) 1 tbsp coconut oil Beef marinade (after sliced): 2 tsp crushed garlic ¼ tsp black pepper 2 tsp fish sauce 2 tsp extra virgin olive oil Aromatics (A): 2 tsp garlic, crushed 3 pieces of thin sliced fresh ginger 2 scallion bulbs, chopped 1 tsp grated ginger Aromatics (B): ½ lime zest + ½ lemon zest Soup seasoning: 6 cups beef broth 2 tsp red boat fish sauce 2 tsp rice vinegar ½ tbsp coconut aminos 1 medium tomato, sliced Thin slice the beef to paper thin & marinade w/ ingredients under beef marinade Heat 1 tbsp coconut oil in a medium size soup pot When hot, lower the heat to medium Stir-fry Aromatics (A) group Season w/ a small pinch of salt Saute until fragrant about 1 ½ mins Add ingredients under Other Cover the soup pot Bring it to boil then lower the heat and simmer for about 5 mins Before serving, bring the soup to boil again Add thin sliced beef & simmer for about 1 min Turn off the heat Add ingredients under Aromatics (B) Taste & see if ¼ or ½ lime juice is needed If your prefer stronger flavor, add another ½ tbsp coconut amino Garnish w/ cilantro & green parts of scallion Before serving: Cilantro for garnishing (optional) ¼ to ½ lime juice 52

54 Vietnamese Restaurant- Style Grilled Pork Copyright IHeartUmamicom

55 Vietnamese Restaurant- Style Grilled Pork INGREDIENTS: 2 lbs pork shoulder, slice to ¼ inch thick pieces 2 fresh lime, slice into wedges Pork marinade: 6 garlic cloves 2 shallots 1 ½ tbsp grated ginger Prep: Use a food processor and blend ingredients under Pork marinade until a fine mixture Pour the marinade sauce over presliced pork and marinate overnight in the fridge Day of grilling: Preheat a grill over medium-high to high heat When hot, grill the pork slices for about 3-4 mins each side Brush with the remainder of the pork marinade sauce on each pieces, then grill for 2 more minutes until the meat is cooked through and slightly charred on the surface Serve with lime wedges and eat while they are sizzling hot! 2 tbsp fresh lemon zest 1 tbsp fresh lime zest 2 tbsp coconut aminos ¼ cup Red Boat fish sauce (Whole30 compliant) 3 tbsp fresh pineapple chunks & puree in a food processor 3 tbsp olive oil Black pepper to taste 54