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Wednesday, October 25, 2017

Paleo Chocolate Chip Butternut Squash Bread


 
I know it's fall and everyone is on the pumpkin train, but my favorite is butternut squash, pumpkin's buttery, less gourd-tasting cousin. I made this loaf by roasting a butternut squash (cut in half) for about 2 hours at 425 degrees, so it was super soft and most of the excess moisture/water was gone, but I've recently learned that you can purchase roasted, pureed butternut squash in a ***can at Trader Joe's, so that would be a great alternative if you don't have the time to roast one yourself. Also, I don't like my bread to be super "spicy" so you will notice that the quantities of cinnamon and pumpkin pie spice are fairly modest- feel free to adjust to your taste. 
***I haven't tested it with pureed canned squash yet but based on some feedback I've gotten, I would recommend upping the almond flour to 1 1/2 cups and only using 1 cup of pureed squash because it has higher moisture content, if you decide to go this route. 


Ingredients:

- 3 eggs
- 1 1/2 cups pureed butternut squash ***for canned see note above
- 1/3 cup full fat coconut milk
- 1/3 cup maple syrup
- 1 tsp. vanilla

- 1 cup almond flour or all-purpose gluten free flour 
- 1/2 cup arrowroot powder (can sub tapioca starch)
- 1/4 cup coconut flour
- 1 tsp. baking soda
- 1/2 tsp. cinnamon
- 1/2 tsp. pumpkin pie spice
- pinch salt 
- 1/2 cup dark chocolate chips (I like the enjoy life brand- they are gluten-free, dairy-free and soy-free)

Preheat oven to 375 degrees. Grease your bread pan. (I used an 8 inch loaf pan like this one.) Mix the first 5 ingredients. Mix the dry ingredients in a separate bowl (flours, baking soda, and spices).  Mix the dry ingredients into the wet ingredients in batches, stirring to combine. Add chocolate chips and combine. Bake on the middle shelf in your oven for 50-60 minutes. Bake uncovered for the first 35 minutes, then cover with aluminum foil and bake the remaining 15- 25 minutes until a toothpick or knife comes out clean. Great served hot with some butter. 



Tuesday, October 24, 2017

Paleo on a budget


I have been thinking about this post for a while; I get a lot of messages from y'all via Instagram (which by the way, I love, love getting your messages!) that read something along the lines of, "I want to start eating more paleo-ish, or I want to do a whole 30 but I'm concerned about the time and money involved.." In this post I'm hoping to address the money aspect and I'm hoping to give you some tips that can be applied pretty broadly- whether you are looking to do your first whole 30 or just trying to cut out some processed foods from your diet.

Feeding a family a whole foods based diet on a budget is something I know quite a lot about. I am by no means a financial wiz, but as a single-income family with a child with special needs (read: medical bills) we're constrained to a pretty tight grocery budget.  I'm happy to break down the specific numbers in another post, but for now, considering that everyone's circumstances are different and everyone's cost of living is different, I'm just going to give some general tips.

First, my general philosophy regarding this topic is: do the best you can with what you've got. There have been seasons in the past that we have purchased grass-fed beef, organic produce and free-range eggs exclusively, because we could afford that. In this season, that's just not possible. AND THAT'S OK. We just try to eat the best we can (which for our family is a gluten-free, dairy-free, mostly whole foods based diet but not always organic, free-range and grass-fed)  with what we have. I would encourage you to do the same- live within your means and just try to do the best you can.

Second, I would encourage you to make a plan before you step foot in the grocery store. The grocery store is laid out in a specific way- to maximize the amount of time you spend in it and therefore the amount of money you spend (Business Insider). Having a detailed list before you go in- even labeling each section of the list (I lay mine out like this- Produce, Misc., Meat, Freezer, Dairy) so you can minimize the amount of time (and money) you spend in the grocery store. I aim to go to the grocery store once a week (for the same reason in addition to time efficiency) and have basically planned every breakfast, lunch and dinner we will eat for the week, beforehand. As you do this more and more you will become more efficient at minimizing unplanned and unnecessary purchases and food waste, which leads into my next tip...

Eat the food you buy- all of it.  For an average American family this can be the biggest and easiest money saver.  The sad reality is that in America, 40% of all food is just thrown away- costing the average American household $2,200 a year (Washington PostCNBC). Planning what you will eat and then eating everything you buy and make is a simple and attainable way to save money on groceries. Along these lines supporting a local CSA or food co-op that grows/buys mis-shaped produce can be a big money saver (The Atlantic).

My last tip is simple;  shop around (which is easier than you think). If I am really working hard to reduce our grocery budget, I will often go to at least two grocery stores (usually Aldi and Kroger), but I am by no means saying this is what you have to do to save money. A simple way to shop around is by utilizing online subscriptions or buying in bulk. Thrive Market is a great way to save money on the organic brands you may already purchase, Butcher Box is another great subscription for grass-fed/hormone free meat, and even just doing a quick Amazon search to look up prices on pantry items can save you a lot- especially things like alternative flours & protein bars- that you can order in bulk.

A few other practical things to save money:

-Eat breakfast for dinner once a week- eggs are one of the cheapest sources of protein.
-Plan your meals around the produce that is in season and meat that's on sale for the week.
-Cook a frittata or soup at the end of the week to use up extra veggies and protein that's going bad.

This is by no means an exhaustive list so please feel free to share your tips and ways your family saves money on groceries below!

Monday, October 23, 2017

Spicy Mango Slow Cooker Barbacoa


This barbacoa is super easy and super flavorful.  I served it with corn tacos, avocado, pickled onions, mango salsa and some goat cheese. This would also be great over rice or tostadas. To make this meal whole 30 approved, swap the tortillas and serve over cauliflower rice, or with homemade sweet potato chips (for whole 30 nachos), or with tostones or over some oven-roasted potatoes topped with an egg for heuvos rancheros and of course, omit the goat cheese. 



Ingredients: 
2 lb. beef roast ( I like chuck roast) 
1 mango, peeled and diced
1 red onion, diced
2 jalapenos, de-seeded and diced
1 can (8oz.) diced green chilies 
1 tsp. chili powder
1 tsp. salt
1/2 tsp. onion powder
1/2 tsp. cumin powder
1/2 tsp. chipotle chili powder

Directions: 
Combine spices in a small bowl. Rub beef roast with spice mix and place in Crock-pot. Top roast with green chilies, mango, onion and jalapeno. Cook for 8-10 hours on low. Thirty minutes before serving, shred and allow to cook in juices 30 extra minutes. 



Monday, October 16, 2017

Paleo Banana Bread Muffins


Growing up, I loved waking up to the smell of freshly baked muffins on a Saturday morning. Lately I have been craving muffins and I had some bananas just sitting on my counter going bad so I threw together these Paleo Banana Bread Muffins.  My kids loved them, especially my little guy who is a big banana fan. These would be perfect for weekend baking with the kids or lunchboxes, snack time, etc.. 

Ingredients: 

3 ripe bananas, mashed
1 egg
1 tsp. vanilla
1/3 cup coconut oil, melted
1/4 cup coconut sugar
1/2 cup almond flour
1/4 cup coconut flour
1/4 cup arrowroot powder
1 tsp. baking powder
1 tsp. baking soda
1/4 tsp. salt

Directions: 

Preheat oven to 350 degrees. Grease or line a muffin tin. Mix the first five ingredients together. Mix remaining ingredients together in separate bowl.  Slowly add dry ingredients to your wet ingredients, stirring to combine.  Fill each muffin liner 2/3 with batter. Bake for 18-20 minutes. Makes 12 muffins. 

Saturday, October 14, 2017

7 Day Whole 30 Meal Plan


Whether it's your first time tackling a Whole 30 or you're just looking to do a little reset before the holidays- the hardest part for me is usually all of the planning involved. I've put together an simple 7 day meal plan for you to hopefully make your reset a little easier.  All of the dinner recipes should feed a family of 4 with leftovers- and all of them are things that my kids and husband like so if you're a mom, hopefully I've removed your need to make 2 separate dinners for the week (with minimal adaptations- like adding a taco, or bun for a burger, etc..) because no one has time for that (and if not, you will just have some awesome leftovers). 
*Recipes linked in gray text.

Day 1: 
Breakfast: Sausage & Spinach Fritatta serve with sliced avocado
Lunch: Slow-Cooker Buffalo Ranch Chicken over greens or a baked sweet potato with complaint ranch dressing ( Like dump ranch)
Dinner: Bunless burgers with sweet potato fries or oven baked fries 

Day 2: 
Breakfast: Breakfast salad using leftover burger, fried egg, fresh greens, tomato, etc.. 
Lunch: Oven-fried Salmon Cakes over greens or with roasted brussel sprouts/ green beans
Dinner: Slow-cooker Garlic Herb Pork with cauliflower mash

Day 3: 
Breakfast: Breakfast Hash with sweet potato and leftover pulled pork, feel free to top with egg
Lunch: Cobb Salad with hard-boiled eggs, greens, tomatoes, avocado and compliant bacon (boil some extra eggs for day 5 breakfast) Serve with dump ranch.
Dinner: Re-purposed leftover shredded pork (from Dinner 2)- carnitas- serve with avocado, salsa (mango salsa) over greens or with tostones. 

Day 4: 
Breakfast: Leftover Fritatta with avocado
Lunch: Leftover Buffalo Chicken over greens or a baked sweet potato
Dinner: Grilled Chicken with Baked fries and roasted brussel sprouts/ green beans 

Day 5:
Breakfast: Hard-boiled eggs, baked sweet potato and 1/2 an avocado
Lunch: Butternut Squash Soup with leftover grilled chicken
Dinner: Slow-Cooker Meatballs & Marinara over zucchini or sweet potato noodles

Day 6: 
Lunch:  Leftover Salmon Cakes over greens with dump ranch.

Day 7:
Breakfast: Leftover Breakfast Bake 
Lunch: Leftover Sausage & Potato Soup
Dinner: Baja Fish Taco Bowls with mango salsa and homemade coleslaw





Friday, October 13, 2017

Creamy Sausage, Potato & Kale Soup


This soup is one of our family's favorites- creamy with a little kick. Perfect for when temperatures start dropping. I like to use Aidells brand Andouille sausage in this but if you would like to make it Whole 30 compliant just sub for their chicken apple sausage or another compliant sausage. Feel free to make it your own- throw whatever greens or veggies or meat you have on hand in- can't mess this one up!

Ingredients:

1 package sausage (see note above) sliced thinly
2 TBS Ghee (or butter)
2 TBS Olive oil
1 onion, diced
2 carrots, diced
2 stalks celery, chopped
1 tsp. salt
1/2 tsp paprika
1/4 tsp cayenne
6 cups bone broth or chicken stock
4 russet potatoes, peeled and diced
1 cup chopped kale or torn into small pieces
1/4 cup coconut milk
1/2 lemon, juiced

Directions:

Cook sausage in a large stew pot or ceramic pot for 2-3 minutes on high heat to render fat. Remove sausage and set aside. Turn heat down to med-high. Add ghee & olive oil, onion, carrot, celery, salt and spices. Cook 5-7 minutes until soft. Add bone broth and potatoes and bring to a boil. Once boiling turn down to medium and cover. Cook 20-30 minutes until potatoes are tender. Using a immersion blender, blend soup leaving some veggie chunks. Place back on heat, add in the kale and cover for 10 minutes until the kale wilts. Stir in coconut milk and lemon juice and serve.





Thursday, October 12, 2017

Whole 30 Butternut Squash Carbonara with Apple & Bacon


Total fall comfort food. This carbonara still has all the richness of the traditional dish (hello bacon and eggs) but is filled with veggies and happens to be Whole 30 approved. The best part is, it comes together in ONE PAN in 30 minutes. Perfect weeknight dinner. I used dried rosemary and fresh thyme, but feel free to use your favorite fresh herbs (sage would be awesome). 

Ingredients:

- 4 slices bacon
- 2-3 boneless skinless chicken breasts (about 1 lb.)
- 2 Tbs. Ghee (or grass-fed butter*)
- 1 red onion diced
- 1 apple diced (I used honeycrisp) feel free to peel, although, I left the skin on
- 20 oz. spiralized or shredded butternut squash (about 1 whole butternut squash) *Can sub equivalent amount of sweet potato. I purchased mine pre-shredded from Aldi.
- 1 cup fresh greens (spinach, arugula, whatever you have on hand)
- 2 eggs, whisked together
-  1 tsp. Kosher salt
- Spices- I used  1/2 tsp. dried rosemary, fresh thyme and 1/2 tsp. onion powder- fresh rosemary or sage would also be great!

*Grass fed butter is a good substitution if you aren't doing a Whole 30.

Directions:

Heat up large skillet or cast iron pan and cook bacon until done. Remove bacon and leave grease. Rub Chicken breast with kosher salt, dried rosemary and onion powder. Turn heat to medium-high and sear chicken on both sides 2-3 minutes until brown. Cover pan and turn down heat to medium. Cook for another 8-10 minutes until internal temperature reaches 165 degrees (this is where a kitchen thermometer can be super handy). Remove chicken and turn heat up to medium-high again. Add Ghee or butter and then diced onion and apple. Stir, scraping up browned bits at the bottom of the pan. Cook for about 5 minutes or until translucent.  Add in butternut squash noodles and stir to coat.  These will cook up fast so just watch them- stirring and turning every minute or so for the next 3-5 minutes. Add in greens and stir to wilt.  Turn heat off and stir in eggs so that everything is coated.  Adjust seasonings and add extra salt, rosemary, fresh herbs, etc.. Slice up chicken breast and crumble bacon on top before serving.

Thursday, October 5, 2017

Slow Cooker Buffalo Ranch Shredded Chicken





Now that it's football season (err fall) I am craving all things Buffalo. This buffalo ranch shredded chicken is stupid easy and perfect for weekday lunches over a salad or a baked sweet potato smothered in some homemade ranch. Basically a dump everything in the slow-cooker and forget about it, kind-of-meal. 

Ingredients:

1 lb. Boneless skinless chicken breasts
1/2 tsp dried Dill 
1/2 tsp salt 
1 tsp onion powder 
1 tsp garlic powder 
1 TBS. Dried parsley. 
1/3 cup hot sauce (I used Frank's red hot)
3 TBS. Ghee (can use equivalent amount butter)

Directions:


Put chicken in Crock-Pot, cover with spices. Mix hot sauce and Ghee and then pour on top of chicken. Cook on high 2-3 hrs or low 4-6 hours. Shred and feel free to add more hot sauce, Ghee or some mayo! I knew I was going to use in salads with dump ranch so I left it a little drier.

Easy Pickled Cabbage and Onions


If you've been following me for any length of time on Instagram you know that I love to put pickled onions (and cabbage) on almost everything. From burgers to breakfast bowls they add a different flavor element and a fun pop of color. They are so easy to make at home and store in the fridge for a few weeks so they are pretty much a staple around our house. The recipe below is how I usually make them with a half onion, half red cabbage mixture, but if cabbage isn't your thing feel free to just double the onion amount. 


Ingredients: 

- 1/2 red onion (thinly sliced- with slices separated)
- 1 cup red cabbage (thinly sliced)
- 1 cup vinegar (I like to use Apple Cider Vinegar with Mother culture but any kind will work!)
- 1/2 tsp salt
- spices (I use 1 tsp dried parsley, 1 tsp dried chives and a 1/2 tsp red pepper- but use whatever you like)

Directions:

Place sliced onion and cabbage in a mason jar or medium bowl. Add vinegar and then water to cover.  Allow to soak for at least 5 hours before serving. Store in the fridge in a sealed container for up to 2 weeks. 


Wednesday, October 4, 2017

Dark Chocolate Sea Salt Paleo Brownies

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When we started trying to eat healthier, I experimented with a ton of Paleo brownie recipes (because chocolate is one of those things that I just can’t give up). Every batch tasted close, but something was just off, usually the texture. That sent me on a quest for the perfect Paleo brownie, and after lots of trial and error I arrived at this recipe. These are a household favorite and something we frequently make for friends and family who aren’t necessarily gluten-free & dairy-free. I hope your family loves them just as much as we do!

**I have also recently subbed the arrowroot powder for Rootz Paleo Protein Powder to give them a little boost of nutrients. If you would like to try this, sub the arrowroot powder for 1 scoop Rootz banana chocolate protein powder, and up the amount of coconut oil to 1/3 cup. I use this protein powder. (If you're interested in trying it, use coupon code SMITHFAMILYKITCHEN to take off 10% at checkout.)

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Ingredients:
- 1/3 cup sweetened almond butter (like @justins maple almond butter or @wild_friends)
- 1/3 cup coconut sugar
- Heaping 1/4 cup coconut oil (melted)- don’t skimp here
- 3 Tbs. honey
- 1 tsp. vanilla
- 2 eggs
- 3/4 cup cocoa powder
- ¼ cup arrowroot powder OR 1 scoop ROOTZ Nutrition Banana Chocolate Protein Powder
- 1/2 cup dairy free chocolate chips (I like @enjoylifefoods)
- Sea Salt

Directions:
Preheat oven to 325 degrees. Mix everything except the arrowroot powder (or protein powder), cocoa powder, and chocolate chips. Once well mixed, add in arrowroot powder and cocoa powder. When combined, add chocolate chips. Pour into an 8x8 pan lined with parchment paper and spread out uniformly. Bake at 325 for 20-22 minutes. Sprinkle the top with sea salt after they come out of the oven. (Baking time may vary slightly depending on your oven.)

Roasted Butternut Squash Soup

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I’m so excited it feels like fall is finally here in NC! Josiah and I headed to the Farmer’s market specifically for some fall produce; aka ALL THE SQUASH. Butternut squash soup is my absolute favorite soup to make when temperatures start dropping... sweet, creamy and hot- this soup is a family favorite. Below is the recipe I adapted from an old Emeril one to make it gluten-free, dairy-free and Whole30 friendly. Roasting the squash is key to getting the right consistency and flavor so don't skip this step, even though it's a pain and even if you buy the pre-cut butternut squash. Top with bacon crumbles, extra diced apple, coconut cream and/or fresh parsley!

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Ingredients:
- 2 whole butternut squashes
- 4 TBS. avocado oil or ghee
- 1 red onion diced
- 1 apple, peeled and diced
- 6-8 cups chicken broth (start with 6 and add more at the end depending on your soup consistency preference)
- 1 1/2 tsp salt
- 1 bay leaf
- 1/2 cup full fat coconut milk
- Spices (I like to add a dash of cayenne but you could use cinnamon & nutmeg instead)

Directions:
Slice butternut squashes in half, and roast flesh side down (in a dish or pan) at 400° for 45 minutes-1 hr until flesh is tender. When squash is finished, heat avocado oil or ghee in large pot over medium-high heat. Add onion and apple and saute until softened about 5 minutes. Scoop out squash and add to onions and apple, and saute for another 2 minutes. Add chicken broth, salt and bay leaf. Stir to combine. Bring to boil, then cover and lower heat to simmer for an hour. Uncover, and remove bay leaf. Puree using an immersion blender. Add in coconut milk. Add spices to taste. (This is the immersion blender I have, and I love it!)

Baja Fish Taco Bowls

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This is a great weeknight meal to shake up your normal rotation! I usually make the coleslaw and mango salsa and prepare the fish with the spice blend the night before so that all I need to do is cook up the fish at dinnertime. I originally made this while doing a Whole 30, but I'm sure it would also taste great on a taco. Top with avocado, fresh cilantro, fresh squeezed lime, or dump ranch.

For the Blackened Tilapia:
- 2 lbs. fresh tilapia (4 fillets)
- 1 tsp. chili powder
- 1 tsp. cumin
- 1 tsp. garlic powder
- 1 tsp. kosher salt
- 1/2 tsp. dried parsley
- Avocado oil

Mix seasonings together and coat tilapia generously. I did this about 1 hr before cooking. Pan fry in 1-2 TBS. Avocado oil 2-3 minutes on each side. .

For the homemade coleslaw:
- 2 cups chopped cabbage (red, green and some carrot) feel free to use a pre-made cabbage mix!
- 1/4-1/2 cup homemade mayo (or a Whole 30 compliant brand)
- 1 TBS. apple cider vinegar
- Salt to taste

Mix it all up! I added garlic to my mayo which gave it a little kick. .

For the Mango salsa:
- 2 ripe mangoes
- 1/4c red onion
- 5 Roma tomatoes
- 1/4c cilantro

Chop everything up. and combine. Or do what I usually do and throw everything in your food processor. Salt to taste.

Perfect Oven Baked Fries

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These fries (well pictures of these fries) have been shared all across the Internet, probably because they are baked and totally Paleo/Whole 30-friendly but look and taste like the real deal. These are a family favorite and something I often serve to friends and family. They are perfect paired with grilled chicken or steak salads, bunless burgers, or pulled pork, and, of course, dipped in lots of ranch (my favorite recipe here: https://www.whole-sisters.com/dump-ranch/). Below is my foolproof method for perfect baked fries, but first a few notes: I think the oil I use may have something to do with how crispy they are. I use avocado oil, which has a really high smoke point, and I think that allows the fries to get crispy without burning. My favorite brand is Primal Kitchen foods (https://www.primalkitchen.com/), and I am able to find it in the baking aisle with the other oils at my local Kroger. Another note of importance is the the draining process. (Don’t skip this step! The salt forces out a lot of the excess water in the potatoes, and this another key to the perfect batch of oven fries.)

Directions:
Preheat oven to 425 degrees. Slice potatoes into thin slices (roughly the same size). Place in colander, and toss with salt. Let the potatoes sit in the colander (I usually have mine in the sink) for 20-30 minutes to drain all the excess water. Pat potato slices dry with a paper towel. (This step is annoying but it makes a big difference.)

Toss dried slices in avocado oil and lay out on two greased baking sheets, making sure that none are touching. Sprinkle on salt and garlic powder. Bake for 25 minutes, flip fries, and then return to the oven for another 15 minutes. (Confession: I rarely flip these anymore, and end up with a slightly softer side and slightly more crispy side, but perfection can be overrated when you’re trying to keep everyone alive and get dinner on the table.) I usually just bake for 30-35 minutes until crispy and brown. You may want to watch them the last 5-10 minutes for your first batch as everyone's oven is different.

Slow cooker Garlic Herb Pork


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This recipe was born out of convenience. I love the idea of slow roasting a huge slab of meat in the oven all day but don’t have the time or ability to be home all day to babysit it while it cooks for 8+ hours. Actually, I’m not really sure I know anyone who has time for that. When I make this, I often put everything straight into the crockpot as is (pictured above), but if you really wanted to get the nice crust on the outside that oven-roasting accomplishes, feel free to sear all sides of the meat before putting in the crockpot.

This pork is flavorful on its own but not so overpowering that you can’t re-purpose the leftovers. I usually serve it as is, with extra balsamic the first night (with veggies & baked fries) and then use the leftovers in a breakfast-for-dinner type dish or for pork carnitas! This is a great recipe for those crazy-busy weeks because it makes a ton of meat and it’s so versatile!


Ingredients:
- 8 lb. pork butt with nice fat cap
- ¼ cup balsamic
- 3 cloves garlic minced
- 2 tsp Kosher Salt
- 2 lemons
- fresh oregano and fresh thyme (or your favorite fresh herbs)

Directions:
Place roast in the crockpot, fat cap side down. Top with balsamic, minced garlic, lemons, salt, and herbs. Cook for 8-10 hours on low, and then shred.

Zesty Ranch Chicken Marinade

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Zesty ranch grilled chicken, baked fries, and Whole Sisters dump ranch. This is a go-to meal for us, especially when we are having family or friends over. Paired with some type of green veggie or salad, it's easy, delicious, and no one will even think about it being gluten-free, dairy-free and Whole 30 approved. The marinade below is for 1-2 lbs of chicken, but we often like to grill up a double batch and use the extras for salads and wraps for lunches.


Zesty Ranch Marinade:
(Amount good for 1-2 lbs chicken)


Ingredients:
- 2 TBS. Dried parsley
- 1 1/2 tsp. Kosher salt
- 1 tsp. Onion powder
- 1 tsp. Garlic powder (feel free to use 2 fresh, minced cloves instead)
- 1 tsp. Dried Dill
- 1/2 tsp. cracked black pepper
- 1/2 cup olive oil
- 1 lemon, juiced


Directions: Combine everything, and dump over chicken. Allow it to marinate for at least 30 minutes before grilling, although 1-2 hours will give you the best results!

Cajun Shrimp & Cauliflower "Grits"


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Shrimp and Grits is one of my absolute favorite Southern Coastal dishes, something I have to get every time we head to the beach. I’ve tried a few varieties, and my favorite is the simple combination of andouille sausage and Old Bay seasoned shrimp. For my last round of Whole 30 I sought to create a Paleo/Whole 30 compliant version of this dish, and it has since become a frequently requested dinner! This version uses finely processed cauliflower to mimic the texture of grits and extra spices added to Whole 30 compliant sausage to get that andouille/Cajun flavor. If you are not doing a Whole 30, your favorite andouille sausage will work great and you do not need to include the extra spices unless desired (paprika, onion powder, garlic powder and cayenne). My favorite brand is Aidells Andouille sausage (not Whole 30 compliant because of the sugar, however you can use their chicken apple sausage).


For the Cauliflower Grits:
- 1 whole cauliflower, diced into florets
- 1/4 cup chicken stock
- 1/4 cup full-fat coconut milk
- 2 TBS. ghee
- Salt and pepper

Process the cauliflower in the food processor until very finely chopped (a little finer than your standard Cauliflower rice). Add to a medium saucepan with a pinch of salt and enough water to cover. Bring to a boil and then turn down to med-high to cook for 5-7 minutes. Line a colander with paper towels, and dump the cauliflower over it in batches. Use paper towels to squeeze out extra moisture (see pictures). Add back to your saucepan, and turn off burner. Add chicken stock, coconut milk, and salt and pepper to taste. Stir to combine, and leave on warm burner while you work on your shrimp/sausage mixture, stirring occasionally.


**If you are looking for a food processor- I really like this one. It's huge and super easy to use.

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For the Shrimp and sausage mixture:
- 1 lb. fresh shrimp, pealed and deveined
- 1 package compliant sausage
- 1 bell pepper diced
- 6 TBS ghee, divided
- 2 cloves garlic minced
- 1/4 tsp paprika
- 1/4 tsp onion powder
- 1/4tsp garlic powder
- Dash cayenne
- 1 TSP Old Bay seasoning

Heat a 12 inch skillet or cast iron skillet over medium-high. Add 3 TBS ghee to skillet with sliced sausage, bell pepper and paprika, onion powder, garlic powder and cayenne. Cook 5-7 minutes, then add 2 minced garlic cloves. Stir and cook another 30 seconds. Remove everything from pan and set aside. Do not scrape the pan. Add remaining 3 TBS ghee to pan, and allow it to heat up and de-glaze the pan for a minute (we want all of those sausage flavors). Add shrimp and old bay seasoning to skillet, and toss to coat. Cook shrimp 2-3 minutes until pink. Add back in sausage/pepper mixture and combine. Serve sausage/shrimp mixture over cauli-grits. Top with fresh cilantro, lemon juice and extra ghee.