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Dinner Recipes
These are complete recipes with ingredients and preparation instructions. They have been tested in our kitchens and served to our families. The complete recipe can be viewed by clicking on the item below.
PORK
BEEF
FISH
MISCELLANEOUS
SNACK DIPS
Most of the lunch suggestions are either easy to make salads or leftovers from a previous night's dinner. Here are a couple of additional ideas.
Click Here for Breakfast Recipes
Links to External Recipes
GLUTEN-FREE CHICKEN PICCATA
GLUTEN-FREE CRAB CAKES
https://www.maryswholelife.com/whole30-keto-maryland-crab-cakes/
ZUPPA TOSCANA (Tuscan Soup)
ITALIAN WEDDING SOUP
https://www.maryswholelife.com/whole30-instant-pot-italian-wedding-soup/
PHILLY CHEESESTEAK SKILLET
https://www.maryswholelife.com/whole30-philly-cheesesteak-skillet-keto/
BUFFALO CHICKEN FRITTATA
PORK CHOPS WITH SAUERKRAUT
Paleo Pork Tenderloin with Teriyaki Sauce {Whole30} - The Paleo Running Momma,
Serve with sauerkraut and roasted sweet potatoes and Brussel sprouts
SLOW COOKER WHITE CHICKEN CHILI WITH SWEET POTATO
BLT SALAD
HEALTHY BUFFALO CHICKEN DIP
Taco Recipes
TACO SALAD with BEST GUACAMOLE
Normal taco seasoning you buy in a packet has a bunch of additives/preservatives and sugar added.  Make this seasoning from scratch in just a few minutes.
Ingredients
1 pound lean ground meat, beef or turkey
Leafy greens - the leafier and less like romaine/iceberg, the better!
taco toppings of choice (chopped tomatoes, green onions, olives, etc)
1 tbsp chili powder
1 tsp unsweetened cocoa (optional)
1 tsp cumin
½ tsp salt
½ tsp garlic powder
½ tsp onion powder
½ tsp dried oregano
Instructions
Combine spices in a small bowl and set aside.  Brown meat in a pan over medium heat.  When just cooked, add seasonings and ⅓ cup water and increase heat to medium high for about a minute and stir well. Turn down to a simmer for about 3-4 minutes.  Serve over leafy greens and top with toppings of choice, including guacamole.
Prepare guacamole
2-3 ripe avocados
1 Tbsp freshly squeezed lemon juice
1 garlic clove, minced
½-1 tsp salt (start with ½ tsp and add more if desired)
2-3 Tbsp finely chopped red onion, if desired 
¼ cup chopped tomatoes, if desired
Scoop out the avocados and smash in a bowl with a pastry blender or fork.  Add in the other ingredients and mix well.
FISH TACOS WITH cabbage slaw
For the Slaw:
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4 cups shredded cabbage
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1/2  teaspoon kosher salt
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1 small carrot, grated
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2 to 3 medium scallions, thinly sliced
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1/2 to 1 jalapeño pepper, seeded and minced (optional)
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2  tablespoons mayonnaise
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1 tablespoon freshly squeezed lime juice
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1 clove garlic, minced
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Freshly ground black pepper
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For the Fish:
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1/3 cup almond or coconut flour or a combo of both
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1 teaspoon kosher salt
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1/4 teaspoon freshly ground pepper
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1/8 to 1/4 teaspoon smoked paprika or chipotle powder
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1 to 1 1/2 pounds snapper, sole, tilapia, rockfish, or catfish fillets
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2 tablespoons avocado oil
For Serving:
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12 almond flour or cassava flour tortillas (can sub corn or flour for family members who are eating grains)
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Torn fresh cilantro leaves
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Sliced avocado
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Lime wedges
Make the Slaw:
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Place 4 cups shredded cabbage in a colander or strainer and sprinkle with 1/2 teaspoon kosher salt. Massage and squeeze the cabbage with your hands to help it release its liquid and begin wilting. Place in the sink or over another bowl, and set aside to drain for about 15 minutes.
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Using your hands, squeeze the cabbage of its excess liquid one handful at a time, and transfer to a large bowl. Add 1 grated carrot, 2 to 3 thinly sliced scallions, and 1/2 to 1 seeded and minced jalapeño if using. Toss to combine. Add 2 tablespoons mayonnaise, 1 tablespoon freshly squeezed lime juice, and 1 minced garlic clove and toss to combine. Taste and season with kosher salt, and black pepper as needed.
Make the Fish:
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Combine 1/3 cup all-purpose flour, 1 teaspoon kosher salt, 1/4 teaspoon freshly ground pepper, and 1/8 to 1/4 teaspoon smoked paprika or chipotle powder in a shallow container. Pat 1 to 1 1/2 pounds of fish dry with paper towels, then dredge it in the flour mixture until evenly coated.
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Heat 2 tablespoons vegetable oil in a heavy (preferably cast iron) pan over medium-high heat until shimmering. Add the fish in a single layer, working in batches if needed. Cook undisturbed until golden-brown on the bottom, 2 to 3 minutes. Using a flat spatula, carefully flip the fish, but don't worry if it falls apart a bit. Continue cooking until the second side is golden brown and the fish is opaque and flakes apart easily in the thickest part, 2 to 3 minutes more. Transfer the fish to a clean plate and flake into large chunks; keep warm.
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Heat the almond flour or cassava flour tortillas, one by one, in a heavy, dry pan, until soft and warm. Wrap them in a clean kitchen towel as you go. (Alternatively, wrap them in a clean kitchen towel and warm them in the microwave for a few seconds).
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Serve the fish with the tortillas, slaw, cilantro, sliced avocado, lime wedges, and fresh salsa on the side, letting each diner assemble his or her own tacos.
sheet pan fish tacos
Ingredients
1 tbsp. chili powder
1 tsp. garlic powder
1 tsp. ground cumin
¼ tsp. cayenne pepper
½ tsp. kosher salt
1 orange bell pepper, cut into strips
1 yellow bell pepper, cut into strips
½ medium red onion, sliced
2 tbsp. avocado oil, divided
1 lb. tilapia, cut into 1-inch strips (Note, you can also do this with chicken but will have to cook longer)
½ lime
almond flour or cassava flour tortillas
Avocado slices
Instructions
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Preheat oven to 400 with rack in center.
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In a small bowl mix chili powder, garlic powder, cumin, cayenne & salt.
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On sheet pan drizzle peppers & onion with 1 tbsp. oil. Toss with half spice mixture. 
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Bake until lightly browned, 15 minutes.
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Meanwhile in medium bowl, toss fish, remaining 1 tbsp oil & remaining spice mixture. Set aside.
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Push roasted vegetables to one half of pan; lay fish on other half. Return to oven, bake until fish is opaque, about 10 minutes. Squeeze lime oven fish and veggies.
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Serve on warm tortillas or on a bed of lettuce with salsa and avocado slices, if desired.
Soup Recipes
BUTTERNUT SQUASH SOUP
Ingredients
1 tsp. extra virgin olive oil
1 onion chopped
1 celery stalk chopped
1 garlic clove minced
2 tsp. chopped fresh rosemary
½ tsp. salt
â…› tsp. black pepper
2 (16 oz) packages peeled cut-up butternut squash, cut into 1 inch chunks (Costco has this)
1 (32 oz) carton low-sodium chicken broth
Pumpkin seeds for garnish (optional)
Instructions
Heat oil in Dutch oven over medium-low heat. Add onion, celery, garlic, 1 tsp rosemary, salt and pepper. Cook stirring until vegetables are softened, about 10 minutes. Add squash & broth; bring to boil. Reduce heat & simmer until squash is fork-tender, about 20 minutes. Stir remaining rosemary into squash mixture. Puree mixture in blender, returning each batch to pot (or use immersion blender.). Top with pumpkin seeds if desired.
italian sausage and kale soup
Ingredients
2 Tbsp olive oil
1 lb Italian ground sausage (or make your own with pork and seasoning)
1 small yellow onion (half diced; half thinly slides)
½ tsp Italian seasoning
1 15 oz can white cannellini beans, undrained (omit if eliminating legumes)
32 oz chicken or vegetable broth
10 kale leaves, stemmed and chopped into bite-sized pieces
¼-½ tsp salt
Black pepper
Crush red pepper (optional)
Instructions
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Heat oil in a large pot over medium-high heat. Add sausage and break into bite sized pieces. Cook until browned, about 8-10 minutes.
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Remove sausage and set aside, leaving oil in pot.
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Reduce heat to medium. Add diced onion and Italian seasoning. Cook 2-3 minutes, scraping up bits on the bottom of the pan with spoon.
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Add beans, if using. Return sausage to pot. Add broth and kale and bring to a simmer.
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Cook 10 minutes. Remove from heat and add seasonings. Serve with thinly sliced onions.
Taco soup
Ingredients
2 Tbsp avocado oil
1 onion, chopped
1 jalapeno pepper, minced (can omit if desired)
2 cloves garlic, minced
3 Tbsp fresh cilantro, chopped (optional or can sub parsley)
½ bell pepper, chopped
1.5 Tbsp chili powder
1 Tbsp cumin
1 tsp garlic powder
1 tsp salt
½ tsp chipotle pepper
1 pound ground turkey
1 can diced tomatoes
32 oz chicken broth
1 can black beans (omit if in the first 10 days and eliminating legumes)
Sliced avocado and green onions for topping, if desired
Instructions
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Combine spices in small bowl and set aside.
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Heat oil in Dutch oven over medium heat. Add onion, peppers, cilantro and garlic and saute until softened, about 5 minutes, stirring frequently.
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Sprinkle spices over veggies and allow them to toast, stirring frequently, about 1-2 minutes.
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Add in ground turkey and cook until browned. Add tomatoes, broth, and beans, if using.
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Bring to a low boil and reduce to a simmer for about 5 minutes.
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Add defrosted corn and bring back to a simmer. Serve with avocado and green onions, if desired
Chicken Recipes
yogurt marinated chicken
Ingredients
4 (6-ounce) chicken breast about 1 ½ pounds
¼ cup plain almond or coconut milk yogurt
4 garlic cloves minced
1 tablespoon lemon juice
2 teaspoons paprika
½ teaspoon onion powder
½ teaspoon oregano
1 teaspoon salt
½ teaspoon black pepper
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Instructions
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To Grill the Chicken
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Pat the chicken breast with a paper towel to remove excess moisture. Pound the thicker end of the chicken to even out the sides for even cooking, if needed.
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Add Greek yogurt, lemon and garlic on top of the chicken and season with the paprika, onion powder, oregano, salt and pepper. Rub the chicken breasts with the yogurt and seasoning and coat well. Allow the chicken to marinate for at least 30 minutes or up to 24 hours.
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Preheat an outdoor grill to medium-high heat. Place the chicken on the grill and cook with the lid open for 6-8 minutes on one side without touching. Use tongs to flip the chicken and cook for 6-8 more minutes on the other side, until the chicken reaches internal temperature 160°F. Keep in mind that the temperature will continue to rise about 5 degrees after you remove from heat and the chicken rests.
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Transfer the chicken to a plate or cutting board and tent with aluminum foil, if desired. Allow them to rest for 5 minutes before slicing or serving
To Bake the Chicken
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Preheat your oven at 425°F.
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Line a sheet pan or baking sheet with parchment paper to prevent sticking. Place the chicken breast on the pan with an inch or two in between each piece of chicken.
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Bake for 16-18 minutes or until the internal temperature reaches 165°F.
To Air Fryer the Chicken
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Preheat your air fryer for a few minutes at 375°F.
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Spray the basket with a light coating of non-stick spray. Place the chicken in an even layer leaving space between each breast. Air fry at 375°F for 8 minutes, then flip and air fry for 4-7 more minutes until the internal temperature reaches 165°F.
marinated grilled chicken
Pour about â…“ cup olive oil in a shallow 8x8” baking dish. Add 3 Tbsp balsamic vinegar and season generously with salt and pepper and garlic powder or minced garlic, if desired. Stir to combine. Add chicken breasts/thighs and allow to marinate at least 30 minutes but can marinate for 4 hours in the fridge. Turn over once. Grill until cooked throughout. Serve with roasted veggies or on a salad.
chicken sliders
Ingredients
1`pound ground chicken
½ small onion, finely chopped
1 cup no sugar added marinara sauce (eg. Rao’s), divided
1 Tbsp Italian seasoning
1 tsp fresh rosemary, finely chopped or ½ tsp dried rosemary
1 garlic clove, minced or ½ tsp garlic powder
½ -1 tsp crushed red pepper
¼ tsp salt
½ tsp pepper
2-3 Tbsp nutritional yeast, optional
Fresh basil leaves, optional
Sweet potato to make gluten free “buns” if desired
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Instructions​
Preheat oven to 350. Place a piece of parchment paper on a large cookie sheet or spray sheet with cooking spray. Combine first 9 ingredients (chicken through pepper) in a bowl with a spoon. Using your hands, form patties (about 2.5 inches in diameter) and place on cookie sheet. You should make about a dozen patties. Bake for 8 minutes and flip patties over using a spatula. Bake for 4 additional minutes, then sprinkle patties with nutritional yeast and bake for 4 additional minutes or until done.
Serve with fresh basil leaves, additional marinara and buns.
If making sweet potato ‘buns’, cut a round sweet potato in the center of the potato into ½ inch rounds. Heat 1 Tbsp avocado oil over medium high heat. Add sweet potato rounds and cook for about 4 minutes a side until tender. Remove to a paper towel and sprinkle with salt, pepper and or paprika, if desired.
CILANTRO LIME CHICKEN (CROCKPOT)
Ingredients
3 pounds boneless, skinless chicken breasts or thighs
Cauliflower rice (frozen or fresh)
Ingredients for cilantro lime sauce
1/3 cup avocado or olive oil
4 cloves garlic
1 teaspoon kosher salt
1 teaspoon ground cumin
1/2 cup fresh lime juice (about 2-3 limes)
2 tsp honey
2 cups packed cilantro
Suggested Toppings for Cauliflower Rice Bowls:
Avocado
Green onions
Roasted cauliflower
Sliced jalapenos
Bell pepper
Frozen mangos, thawed
Instructions
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Add the oil, garlic, salt, cumin, lime juice, honey and cilantro to a blender or food processor. Blend until well combined.
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Add the chicken to a 6-quart slow cooker. Pour over half the sauce, stirring to coat the chicken. Set the remaining sauce aside. Cover and cook on high for 3-4 hours, or low for 5-6, or until the chicken shreds easily with a fork. Do not uncover during this time.
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Uncover and remove the chicken to a cutting board. Shred with a fork or chop into pieces.
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Turn the crock pot off and add the chicken back to the slow cooker along with the cooking juices and remaining sauce, stirring to combine.
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Serve over a bowl of cauliflower rice or put into almond flour or cassava flour tortillas along with suggested toppings.
Beef Recipes
beef ragout
This takes a bit of time to assemble, but makes a lot and is sure to be a favorite. You can make it in the slow cooker or on the stove - see Recipe Notes below
INGREDIENTS
2.5 lb chuck beef or other slow cooking beef cut, cut into equal 4 pieces
1 tbsp salt
Black pepper
3 tbsp olive oil, divided
3 cloves garlic, minced
1 onion, diced
1 cup carrots, diced
1 cup celery, diced
28oz crushed canned tomatoes
3 tbsp tomato paste
2 beef bouillon cubes, crumbled
1 cup beef broth
1 1/2 cups water
3/4 tsp dried thyme or 3 sprigs fresh thyme
3 dried bay leaves
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INSTRUCTIONS
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Pat beef dry and sprinkle liberally with salt and pepper
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Sear beef: Heat 1 tbsp olive oil over high heat in a heavy based pot. Add beef and sear each piece aggressively on all sides until very browned (3 – 5 minutes in total), then remove onto a plate.
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Turn stove down to medium low and add the remaining 2 tbsp of olive oil.
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Soffrito: Add garlic and onion and sauté for 2 minutes. Then add the carrots and celery and sauté slowly for 5 minutes.
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Add remaining ingredients and return the beef to the pot (including pooled juices). Turn the stove up and bring it to a simmer, then turn it down to low so it’s bubbling very gently.
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Slow cook: Cover the pot and let it cook for 2 hours or until beef is tender enough to shred.
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Shred: Remove beef then coarsely shred with 2 forks. Return beef to the pot. Simmer for 30 minutes until sauce is reduced and thickened – beef will soften slightly more during this step.
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Final season: Do a taste test and adjust the seasoning to your taste with salt and pepper. Place the lid on and set aside until ready to serve (it’s even better the next day and freezes well for months!).
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NOTES
Beef – Cut the beef into 4 pieces that are around the size of a baseball. The cook time of this recipe assumes you do this.
Celery and carrots sautéed with the onions and garlic is called “soffritto” in Italian cooking. It is a very traditional base for many Italian dishes. Cooking them slowly over low heat releases their flavor and adds an extra dimension to this dish. But it’s not a deal killer if you skip these ingredients.
Beef stock – You could use liquid beef stock instead of water + stock cubes.
Mashed potatoes or cauliflower – Steam cauliflower until very tender. Add olive oil or ghee and mash with hand mixer or in a blender.
Slow Cooker & Pressure Cooker/Instant Pot – follow recipe to the end of Step 4 on the stove (or sauté function on your appliance). Turn heat up to high, add broth, stir and simmer for 3 minutes. Then transfer it all to the slow cooker or pressure cooker/IP, and add all remaining ingredients but DO NOT add water and extra salt & pepper.
Slow cook on low for 6 – 8 hours (i.e. 6 is enough, 8 hrs is fine, any more = beef turns to mush). Or pressure cook on high for 40 minutes. Shred beef then follow recipe.
Low and slow – Turn the heat of the stove down to a level where it is bubbling very gently – a few bubbles here and there. This is usually "low" on gas stoves but might be medium low on electric stoves. If it is too high – i.e. simmering rapidly (lots of bubbles appearing rapidly) – then you run the risk of the bottom burning. If it is too low, it will take longer to cook.
meatballs
Ingredients
1.5 lbs. ground beef
2 Tbsp. fresh parsley, chopped or 1 tsp dried
1/2 cup nutritional yeast, optional but gives a cheesy like flavor
½ cup almond flour
2 eggs
1 tsp. Kosher salt
¼ tsp. ground black pepper
¼ tsp. garlic powder
1 tsp. dried onion flakes
14 tsp. dried oregano
½ cup warm water
Instructions:
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Combine all ingredients in large bowl & mix well.
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Form fifteen 2” meatballs. Flatten slightly with palm of hand.
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Bake at 350 degrees for 20 minutes or until done.
Marinara Ingredients (or make it easy and use a sugar free marinara like Rao’s)
Ingredients
28 oz. can peeled San Marzano tomatoes (no sugar added)
1/4 tsp. black pepper
½ tsp. red pepper flakes
1 tsp. onion powder
1 tsp. garlic powder
1 tsp. dried basil
1 tsp. dried oregano
1 tsp. dried parsley
1 tsp. salt (add more if necessary)
2 Tbsp. red wine vinegar
¼ cup extra virgin olive oil
Instructions
Puree the tomatoes in a small blender or magic bullet. Stir in the remaining ingredients. Taste & adjust salt if necessary.
chili
Ingredients
1-2 Tbsp avocado oil, depending how much onion and pepper you use
1-2 onion, cut into bite sized pieces
1-2 garlic cloves, minced
1-2 bell peppers, chopped
1 jalapeno pepper, minced (optional)
1 pound ground beef or turkey
2-3 14oz cans diced tomatoes (I like the fire roasted)
1 14oz can crushed tomatoes
2-3 Tbsp chili powder
1 Tbsp cumin
1 tsp salt
1 tsp paprika
1 tsp oregano
½ tsp pepper
¼ tsp cinnamon
½ tsp crushed red pepper (optional)
Instructions
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Combine spices in a small bowl. Set aside.
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In a large pot or Dutch oven, heat oil over medium heat. Add onion and sauté for about 3-4 minutes until just softened. Add garlic and peppers. Sauté, stirring frequently, until tender, about 7-10 minutes.
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Meanwhile, in a separate skillet, brown meat over medium to medium high heat until no longer pink. Drain fat, if needed.
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Sprinkle spice mixture over meat and stir to combine. Add seasoned meat to veggies. Add cans of tomatoes. Stir well and allow to come to a low boil, then cover and turn down to simmer for an hour.
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If you like thicker chili, uncover for the last 30 minutes to allow some of the liquid to evaporate (or you can leave out the can of crushed tomatoes). If you like thinner chili, you can add ½ -1 cup of water during the last hour.
BEEF ROAST IN CROCKPOT
Rump or Chuck Roast
Pat dry with a paper towel, salt and pepper and brown in a large pan with a bit of olive oil to keep from sticking. Cook in a crockpot, along with potatoes, carrots, onions, and garlic. Generally, I like to sprinkle onion soup mix over the top and add beef broth, but store-bought onion soup mix contains sugar. Add a bit of water (½ cup-ish) and leave it alone for 7-8 hours on low.
"Onion Soup"
Make your own “onion soup” concoction (since the store-bought brand has sugar) using beef bouillon granules, onion powder, parsley flakes, paprika, and pepper.
Pork Recipes
HERB-CRUSTED PORK TENDERLOIN
Elegant enough for guests, easy enough for a weeknight. A quick sear locks in the juices, the Dijon-herb crust builds a golden exterior, and the oven does the rest. One of the leanest cuts of any meat — comparable to chicken breast — with far more flavor.
INGREDIENTS
Pork Roast
1.5 lb pork tenderloin (typically sold as 2 pieces per package — use both)
1 tablespoons avocado oil, for searing
0.5 teaspoons salt for the pork
0.3 teaspoons black pepper
2 tablespoons Dijon mustard — check label for 0g added sugar
2 tablespoons extra virgin olive oil
4 garlic cloves, finely minced or pressed
1 tablespoons fresh rosemary, finely chopped
1 tablespoons fresh thyme leaves
0.3 teaspoons red pepper flakes
Vegetables
2 medium zucchini, sliced into half-moons
1 cup cherry tomatoes, left whole
1 bunch asparagus, woody ends trimmed (or substitute green beans)
1 tablespoons avocado oil, for the vegetables
0.3 teaspoons salt for the vegetables
1 lemon, cut into wedges for serving
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STEPS​
1. Prep the pork: Preheat oven to 400°F. Remove silver skin from 1.5 lb pork tenderloin (typically sold as 2 pieces per package — use both) if present — slide a sharp knife underneath the silvery membrane and slice it away. Pat the tenderloin completely dry with paper towels. Season all over with 0.5 teaspoons salt for the pork and 0.3 teaspoons black pepper.
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2. Make the herb crust: Mix 2 tablespoons Dijon mustard — check label for 0g added sugar, 2 tablespoons extra virgin olive oil, 4 garlic cloves, finely minced or pressed, 1 tablespoons fresh rosemary, finely chopped, 1 tablespoons fresh thyme leaves, and 0.3 teaspoons red pepper flakes in a small bowl into a thick paste. Set aside.
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3. Sear all sides: Heat 1 tablespoons avocado oil, for searing in a large oven-safe skillet — cast iron is ideal — over HIGH heat until shimmering. Sear the tenderloin on all four sides, 8 minutes per side, until deeply golden brown. Do not move it during each sear. Total searing time: approximately 8 minutes.
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4. Apply crust and roast: Remove pan from heat briefly. Using a spoon or brush, coat the entire surface of the tenderloin with the herb paste — be generous. Transfer the skillet directly to the oven and roast for 12–14 minutes 14:00 until a meat thermometer reads 145°F at the thickest point.
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5. Rest the pork: Transfer pork to a cutting board and tent loosely with foil. Rest for at least 5 minutes — do not skip this.
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6. Cook vegetables in the same pan: While the pork rests, return the same skillet to medium-high heat — do not wash it. Add 1 tablespoons avocado oil, for the vegetables and toss in 2 medium zucchini, sliced into half-moons, 1 cup cherry tomatoes, left whole, and 1 bunch asparagus, woody ends trimmed (or substitute green beans). Season with 0.3 teaspoons salt for the vegetables and sauté 4–5 minutes until just tender and beginning to blister. The browned bits from the pork will lift and coat the vegetables with flavor.
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7. Slice and serve: Slice the pork tenderloin on a slight diagonal into ¾-inch medallions — you’ll see a faint pink center, which is correct and safe at 145°F. Arrange over the vegetables and serve with 1 lemon, cut into wedges for serving. Pour any resting juices from the cutting board over the top.
NOTES
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The silver skin — remove it: Pork tenderloin has a thin strip of silvery connective tissue running along one side called the silver skin. It doesn't break down during cooking and causes the tenderloin to curl and toughen. Slide a sharp knife underneath it and slice it away before seasoning — takes 60 seconds and makes a meaningful difference.
Don't skip the rest: Pork tenderloin is lean and loses its juices almost immediately if cut too soon. Five minutes of resting is non-negotiable. Tent loosely with foil and resist the urge to slice early — it continues cooking gently and redistributes its juices during this time.
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On the color at 145°F: The USDA safe temperature for pork is 145°F, which leaves the center slightly pink and juicy. This is correct, safe, and intentional — not undercooked. Many participants will have grown up being told pork must be cooked to well-done. Reassure them that slight pink = perfectly cooked tenderloin.
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The same-pan vegetable trick: After the pork goes into the oven, the browned bits left in the skillet — called fond — are pure flavor. Sautéing the vegetables in that same pan without washing it adds depth to even the simplest sides. Don't skip this.
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Leftover lunch: Cold sliced pork tenderloin is exceptional the next day over a simple arugula salad with lemon vinaigrette and the leftover roasted cherry tomatoes. One of the best leftover lunches in the program.
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Herb variations: Fresh rosemary and thyme are the classic pairing, but this crust is equally good with fresh sage in fall, or a tablespoon of fresh chopped parsley added to brighten it in summer. Once participants know the technique, they can adapt freely.
ASIAN PORK LETTUCE WRAPS
Savory, garlicky ground pork with crispy edges, water chestnuts for crunch, and a bold coconut aminos sauce — all wrapped in cool butter lettuce cups. The most fun dinner in the program. Twenty-five minutes, one pan, and everyone builds their own at the table.
INGREDIENTS
3 tablespoons coconut aminos
1 tablespoons toasted sesame oil
1 tablespoons apple cider vinegar
1 teaspoons fresh ginger, grated (for sauce)
1 garlic clove, minced (for sauce)
0.5 teaspoons red pepper flakes (adjust to taste)
1 lime, juiced
1 lb ground pork
1 tablespoons avocado oil
3 garlic cloves, minced
1 tablespoons fresh ginger, grated
1 cups cremini mushrooms, finely diced
1 can water chestnuts, 8 oz, drained and roughly chopped — check label, water and water chestnuts only
3 green onions, thinly sliced (whites and greens separated)
2 heads butter or Bibb lettuce, leaves separated and washed
1 medium carrot, julienned or shredded, for serving
0.5 English cucumber, julienned, for serving
0.3 cups fresh cilantro leaves, for serving
1 tbsp sesame seeds, for garnish
2 limes, cut into wedges for serving
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STEPS​
1. Make the sauce: Whisk together 3 tablespoons coconut aminos, 1 tablespoons toasted sesame oil, 1 tablespoons apple cider vinegar, 1 teaspoons fresh ginger, grated (for sauce), 1 garlic clove, minced (for sauce), 0.5 teaspoons red pepper flakes (adjust to taste), and 1 lime, juiced in a small bowl. Taste — it should be savory, tangy, and carry a gentle heat. Adjust red pepper flakes to taste. Set aside.
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2. Prep the table: Separate 2 heads butter or Bibb lettuce, leaves separated and washed into individual cups, choosing the most bowl-shaped leaves. Arrange on a large platter. Set out 1 medium carrot, julienned or shredded, for serving, 0.5 English cucumber, julienned, for serving, 0.3 cups fresh cilantro leaves, for serving, 1 tbsp sesame seeds, for garnish, and 2 limes, cut into wedges for serving in small bowls on the table — do this before you start cooking so dinner comes together without rushing.
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3. Brown the pork: Heat 1 tablespoons avocado oil in a large skillet over HIGH heat until shimmering. Add 1 lb ground pork and press into an even layer. Cook undisturbed for 2–7 minutes until the bottom develops a deep brown crust, then break apart and stir. Continue cooking, pressing and breaking, for another 3–4 minutes until the pork is cooked through with plenty of crispy, caramelized bits. Do not rush this step.
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4. Add aromatics and mushrooms: Push the pork to the edges of the pan. Add 3 garlic cloves, minced and 1 tablespoons fresh ginger, grated to the center and cook 3m 30s until fragrant. Add 1 cups cremini mushrooms, finely diced and the white parts of 3 green onions, thinly sliced (whites and greens separated) and stir everything together. Cook 2–3 minutes until the mushrooms are tender and have absorbed the pork flavor.
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5. Add water chestnuts and sauce: Add 1 can water chestnuts, 8 oz, drained and roughly chopped — check label, water and water chestnuts only and stir to combine. Pour the sauce over everything and toss well over high heat for 1–2 minutes 02:00 until the sauce coats the filling and reduces slightly. Remove from heat and scatter the green parts of 3 green onions, thinly sliced (whites and greens separated) over the top.
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6. Build and serve: Bring the pan to the table alongside the platter of lettuce cups and garnish bowls. To build: spoon 2–3 tablespoons of filling into a lettuce cup, top with 1 medium carrot, julienned or shredded, for serving, 0.5 English cucumber, julienned, for serving, and 0.3 cups fresh cilantro leaves, for serving, sprinkle with 1 tbsp sesame seeds, for garnish, and finish with a squeeze of 2 limes, cut into wedges for serving.
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NOTES
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The crispy pork is the secret: Don't stir the ground pork constantly. Press it into the pan and let it sit undisturbed for 2 minutes at a time to develop crispy, browned bits. Those bits carry most of the flavor. Stirring too often produces grey, steamed meat instead of caramelized, flavorful crumbles.
Water chestnuts: These are a vegetable corm — not a nut, not a legume — and are fully compliant. They add an irreplaceable crunchy texture that holds up even after cooking. La Choy canned water chestnuts are widely available at Kroger and typically contain only water chestnuts and water. Check the label to confirm.
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Serving style — bring it all to the table: Set out the pork filling in the pan, lettuce cups in a bowl, and all the garnishes in small dishes. Let participants build their own wraps. Two to three spoonfuls of filling per leaf, a pinch of carrots and cucumber, a squeeze of lime. This communal, hands-on format is a deliberate break from the typical dinner routine and one of the most enjoyed meals in any program that includes it.
​
Leftover lunch: The pork filling reheats beautifully and is excellent the next day over cauliflower rice as an Asian bowl — just add fresh garnishes. It's arguably better as a bowl than in wraps, making this a genuinely versatile recipe
​
​Make it a dinner party dish: Double the recipe, set out all the garnishes, and this feeds a crowd easily. It looks impressive on the table while taking less than 30 minutes to prepare — one of the highest effort-to-impact ratios in the entire collection.
SLOW COOKER PULLED PORK with SUGAR-FREE BBQ SAUCE
​A bold, smoky spice-rubbed pork shoulder slow-cooked all day until it falls apart — finished with a quick sugar-free BBQ-style sauce built from the cooking juices. Set it in the morning and walk away. Serves four for dinner with enough left over to anchor two or three lunches during the week
INGREDIENTS
3 lb boneless pork shoulder (also sold as pork butt — bone-in works equally well)
2 teaspoons smoked paprika
1.5 teaspoons garlic powder
1.5 teaspoons onion powder
1 teaspoons cumin
1 teaspoons chili powder — check label for 0g added sugar, pure chili powder only
1 teaspoons salt
0.5 teaspoons black pepper
0.3 teaspoons cayenne pepper, optional for heat
1 medium yellow onion, roughly chopped
4 garlic cloves, smashed
0.5 cups compliant chicken or vegetable broth — check label for 0g added sugar and no MSG
2 tablespoons apple cider vinegar, for the slow cooker
2 tablespoons tomato paste — check label for 0g added sugar
2 tablespoons coconut aminos
1 tablespoons apple cider vinegar, for the sauce
0.5 teaspoons smoked paprika, for the sauce
0.3 teaspoons garlic powder, for the sauce
0.3 teaspoons red pepper flakes
​
STEPS​
1. Make the spice rub and season the pork: Mix 2 teaspoons smoked paprika, 1.5 teaspoons garlic powder, 1.5 teaspoons onion powder, 1 teaspoons cumin, 1 teaspoons chili powder — check label for 0g added sugar, pure chili powder only, 1 teaspoons salt, 0.5 teaspoons black pepper, and 0.3 teaspoons cayenne pepper, optional for heat in a small bowl. Pat 3 lb boneless pork shoulder (also sold as pork butt — bone-in works equally well) completely dry with paper towels. Rub the spice mixture all over every surface of the pork — be thorough and press firmly so the rub adheres. This can be done the night before and refrigerated uncovered for even deeper flavor.
​
2. Load the slow cooker: Scatter 1 medium yellow onion, roughly chopped and 4 garlic cloves, smashed across the bottom of the slow cooker. Pour in 0.5 cups compliant chicken or vegetable broth — check label for 0g added sugar and no MSG and 2 tablespoons apple cider vinegar, for the slow cooker. Place the rubbed pork shoulder on top, fat side up — this allows the fat to baste the meat as it renders down during cooking.
​
3. Cook low and slow: Cook on LOW for 8 hours (480 minutes) or HIGH for 4–5 hours until the pork is completely tender and falling apart. It is done when you can pull it apart effortlessly with two forks. There is no benefit to stopping early — err on the side of longer.
​
4. Remove and shred: Transfer pork to a large cutting board or bowl. Use two forks to shred the meat, discarding any large pieces of fat. The pork should fall apart with almost no effort.
​
5. Build the sugar-free BBQ sauce: Carefully pour the cooking liquid into a saucepan. Use a large spoon to skim the fat layer from the surface. Bring to a medium simmer and whisk in 2 tablespoons tomato paste — check label for 0g added sugar, 2 tablespoons coconut aminos, 1 tablespoons apple cider vinegar, for the sauce, 0.5 teaspoons smoked paprika, for the sauce, 0.3 teaspoons garlic powder, for the sauce, and 0.3 teaspoons red pepper flakes. Simmer for 8–10 minutes, stirring occasionally, until reduced by about a third and slightly thickened. Taste and adjust seasoning.
​
6. Sauce and serve: Pour about half the sauce over the shredded pork and toss well to coat every strand. Reserve the remaining sauce on the side — participants can add more at the table. Serve immediately using any of the four serving options in the notes.
NOTES
​
Why pork shoulder: This cut has enough fat marbling to stay moist through 8-10 hours of slow cooking — it's the only cut that produces genuinely tender, shreddable pulled pork. Pork loin will dry out. Don't substitute.
​
The honest sauce note: This is a bold, smoky, tangy sauce — not a sweet BBQ sauce. The coconut aminos provide a subtle natural sweetness and the smoked paprika delivers the BBQ character, but participants expecting the sugary sweetness of commercial BBQ sauce will notice the difference. Frame this as the point: this is what BBQ tastes like when the sugar isn't doing all the work. Most participants prefer it after the first bite.
​
Four ways to serve it:
-
Over cauliflower rice with sliced avocado and shredded red cabbage
-
In butter lettuce cups with julienned cucumber and a squeeze of lime
-
Stuffed into a roasted sweet potato with fresh cilantro
-
As a "burger bowl" over mixed greens with sliced red onion and cherry tomatoes
​
The meal prep payoff: A 3 lb pork shoulder produces roughly 5-6 cups of pulled pork. Dinner for four uses about half. Refrigerate the rest for up to 4 days or freeze for up to 3 months. One Sunday cook quietly solves multiple weekday lunches — the highest meal-prep return of any recipe in the program.
​
Slow cooker size: A 6-quart slow cooker fits a 3-4 lb shoulder comfortably. If using a smaller cooker, reduce to a 2 lb shoulder.
​
Skim the fat: Pork shoulder releases significant fat during cooking. Before making the sauce, use a large spoon to skim the obvious fat layer from the surface of the cooking liquid. You don't need to be perfect — a rough skim is enough to prevent a greasy sauce.
PAN-SEARED PORK CHOPS WITH CARMELIZED ONION SAUCE
The pork chop most people have never experienced — juicy all the way through, with a deep golden crust and a rich caramelized onion pan sauce built without a single gram of added sugar. A 30-minute brine is the quiet secret that changes everything.
Look Ahead Notes - several techniques in this recipe are worth paying attention to: fat cap sear and carnalized onions cooking time. Both are covered in the notes at the end of the recipe.
​
Allow 60-65 minutes for this one - it rewards a relaxed pace. Possibly fits as a special dinner and not a regular weeknight option.
INGREDIENTS
4 bone-in center-cut pork rib chops, 1 to 1½ inches thick — thickness is non-negotiable
4 cups warm water, for the brine
2 teaspoons salt, for the brine
2 garlic cloves, smashed, for the brine
3 fresh thyme sprigs, for the brine
0.5 teaspoons salt, for seasoning after brine
0.3 teaspoons black pepper
2 tablespoons avocado oil, divided
3 large yellow onions, halved and thinly sliced
4 fresh thyme sprigs
3 garlic cloves, thinly sliced
0.3 teaspoons salt for the onions
2 tablespoons apple cider vinegar, to deglaze
0.5 cups compliant chicken broth — check label for 0g added sugar and no MSG
1 teaspoons Dijon mustard — check label for 0g added sugar
2 tablespoons extra virgin olive oil, to finish the sauce
4 fresh thyme sprigs, for garnish
1 lemon, cut into wedges for serving
​
STEPS​
1. Brine the chops: Dissolve 2 teaspoons salt, for the brine in 4 cups warm water, for the brine. Add 2 garlic cloves, smashed, for the brine and 3 fresh thyme sprigs, for the brine. Submerge 4 bone-in center-cut pork rib chops, 1 to 1½ inches thick — thickness is non-negotiable fully in the brine — use a zip-lock bag or deep bowl. Brine for 30 minutes at room temperature or up to 2 hours in the refrigerator. Do not brine longer than 2 hours or the texture becomes spongy.
​
2. Caramelize the onions: Preheat oven to 400°F. Heat 1 tbsp of 2 tablespoons avocado oil, divided in a large oven-safe skillet — cast iron is ideal — over medium heat. Add 3 large yellow onions, halved and thinly sliced, 4 fresh thyme sprigs, and 0.3 teaspoons salt for the onions. Cook for 20–25 minutes, stirring every 4–5 minutes, until deeply golden amber and jammy. Add 3 garlic cloves, thinly sliced in the last 5 minutes. Do not rush — pale onions are sweet but flat; properly caramelized onions are complex and rich. Remove onions to a bowl and set aside
​
3. Dry and season: Remove chops from brine and pat completely dry with paper towels — every surface, including the sides. Season lightly with 0.5 teaspoons salt, for seasoning after brine and 0.3 teaspoons black pepper. A light hand on salt here — the brine has already seasoned the interior.
​
4. Sear — build the crust: Increase heat to HIGH and add remaining 2 tablespoons avocado oil, divided to the same skillet. When the oil shimmers and just begins to smoke, lay chops in the pan — do not crowd. Sear undisturbed for 6 minutes until a deep golden-brown crust forms. Flip and sear the second side for 2 minutes. Hold each chop upright with tongs to sear the fat cap along the edge for 1 minute — this renders the fat and adds remarkable flavor.
​
5. Finish in the oven: Transfer the skillet directly to the 400°F oven. Roast for 6–8 minutes 08:00 until a thermometer inserted at the thickest point reads 140°F. Remove immediately and transfer chops to a cutting board. Tent loosely with foil and rest for 5 minutes — temperature will rise to 145°F during resting.
​
6. Build the pan sauce: Return the skillet to medium heat. Pour in 2 tablespoons apple cider vinegar, to deglaze and scrape up every browned bit from the bottom of the pan — this is pure flavor. Add 0.5 cups compliant chicken broth — check label for 0g added sugar and no MSG and bring to a simmer. Stir in 1 teaspoons Dijon mustard — check label for 0g added sugar and cook 2–5 minutes 05:00 until reduced by half. Return caramelized onions to the pan and stir to combine. Remove from heat and swirl in 2 tablespoons extra virgin olive oil, to finish the sauce for richness.
​
7. Plate and serve: Spoon caramelized onion sauce generously over each chop. Garnish with fresh 4 fresh thyme sprigs, for garnish sprigs and serve with 1 lemon, cut into wedges for serving. Pour any resting juices from the cutting board into the sauce — never waste them.
The bone-in rule: Bone-in chops are non-negotiable for this recipe. The bone conducts heat more slowly, acting as a buffer that prevents the meat closest to it from overcooking. It also contributes flavor that boneless simply cannot replicate. Ask the butcher for center-cut rib chops, 1 to 1½ inches thick. Thin chops will overcook before a proper sear develops — if that's all that's available, use a different recipe.
​
Why brining works: Pork is a lean meat with very little fat to protect it from heat. A 30-minute salt brine restructures the muscle proteins to hold moisture during cooking — the difference is not subtle. Participants who have spent a lifetime eating dry, tough pork chops will not believe this is the same cut of meat.
​
The dry-off step is critical: After brining, the chops must be patted completely dry before searing. Any surface moisture creates steam in the pan instead of sear, producing a grey, pallid crust rather than a golden one. Take 60 seconds to dry them thoroughly — it matters enormously.
​
Temperature and the pink center: Pull the chops at 140°F — carryover heat during resting will bring them to the USDA-safe 145°F. At this temperature the meat will be faintly pink at the center and extraordinarily juicy. Cooking to 160°F produces the dry, chalky chop most people grew up eating.
​
The caramelized onion timeline: Real caramelized onions take 20-25 minutes at medium heat — not the 5 minutes many recipes claim. The payoff is a deeply sweet, jammy, amber-colored sauce base built entirely from the natural sugars in the onion. No added sugar of any kind. This is one of the most important techniques in the entire recipe collection.
​
Leftover lunch: Cold sliced pork chop over arugula with leftover caramelized onions and a drizzle of olive oil and lemon is one of the most elegant lunches in the program. Store the chops and onions separately and assemble cold.
MEDITERRANEAN PORK SKEWERS
Greek-inspired pork skewers marinated in lemon, garlic, and oregano — grilled until charred at the edges and juicy at the center. Summer cooking at its most effortless. Marinate in the morning, grill in fifteen minutes.
INGREDIENTS
-
1.5 lb pork tenderloin, cut into 1½-inch cubes
-
4 tablespoons extra virgin olive oil, for the marinade
-
3 lemons — zest and juice of 2, third cut into wedges for serving
-
4 garlic cloves, minced
-
2 teaspoons dried oregano
-
1 tablespoons fresh rosemary, finely chopped
-
0.5 teaspoons salt
-
0.3 teaspoons black pepper
-
0.3 teaspoons red pepper flakes
-
1.5 English cucumber, quartered and sliced
-
2 cups cherry tomatoes, halved
-
0.5 red onion, thinly sliced
-
0.5 cup pitted Kalamata olives, halved — check label for no added sulfites or sugar
-
0.3 cups fresh flat-leaf parsley, roughly chopped
-
2 tablespoons extra virgin olive oil, for the salad
-
1 lemon, juiced, for the salad
-
0.3 teaspoons salt and pepper to taste for salad
​
STEPS​
1. Marinate the pork: Whisk together 4 tablespoons extra virgin olive oil, for the marinade, the zest and juice of 2 lemons from 3 lemons — zest and juice of 2, third cut into wedges for serving, 4 garlic cloves, minced, 2 teaspoons dried oregano, 1 tablespoons fresh rosemary, finely chopped, 0.5 teaspoons salt, 0.3 teaspoons black pepper, and 0.3 teaspoons red pepper flakes in a bowl or zip-lock bag. Add 1.5 lb pork tenderloin, cut into 1½-inch cubes and toss to coat every piece thoroughly. Marinate for at least 30 minutes 30:00 at room temperature or up to overnight in the refrigerator
​
2. Prep skewers and grill: If using wooden skewers, submerge in water now and soak for 30 minutes. Preheat grill to medium-high heat — approximately 400°F. Clean and oil the grates well to prevent sticking
​
3. Make the Greek salad: Combine 1.5 English cucumber, quartered and sliced, 2 cups cherry tomatoes, halved, 0.5 red onion, thinly sliced, 0.5 cup pitted Kalamata olives, halved — check label for no added sulfites or sugar, and 0.3 cups fresh flat-leaf parsley, roughly chopped in a large bowl. Whisk together 2 tablespoons extra virgin olive oil, for the salad and 1 lemon, juiced, for the salad and pour over the salad. Season with 0.3 teaspoons salt and pepper to taste for salad, toss gently, and set aside. The salad improves as it sits — make this before the pork goes on the grill.
​
4. Thread the skewers: Thread marinated pork cubes onto skewers, leaving a small gap between each piece for even cooking. Do not pack tightly — air circulation around each piece promotes better charring.
​
5. Grill: Grill skewers over direct medium-high heat for 12 minutes 12:00 per side, turning 3 times for a total of about 10–12 minutes, until all sides have grill marks and the internal temperature reads 145°F. Move to indirect heat for the final 2 minutes if needed to finish without over-charring.
​
6. Rest and serve: Rest skewers for 3 minutes off the grill. Spread the Greek salad across a large serving platter and lay the skewers directly on top. Squeeze the remaining lemon wedges from 3 lemons — zest and juice of 2, third cut into wedges for serving over everything and serve immediately.
The marinade window: 30 minutes is the minimum and produces good results. 2-4 hours is better. Overnight in the fridge is best of all — the pork becomes noticeably more tender and the lemon-herb flavors penetrate deeply. On a busy weekday, mix the marinade the night before, cube the pork, and it's ready to thread and grill when you get home.
​
Wooden vs. metal skewers: If using wooden skewers, soak them in water for at least 30 minutes before threading to prevent burning on the grill. Metal skewers need no prep and conduct heat to the center of the meat, slightly speeding up cooking. Either works.
​
Grill temperature matters: Medium-high heat (around 400°F) gives the best result — hot enough to char the edges and develop color, controlled enough to cook through without drying out. Direct heat for the first 8 minutes, then move to indirect for the final 2-3 if needed.
​
The salad is the plate: This Greek-style cucumber salad isn't a side — it's the base the skewers rest on. The lemon-olive oil dressing mingles with the pork juices as you eat. Make it first and let it sit while the pork grills — the vegetables soften slightly and the flavors develop beautifully.
​
No feta — no problem: Traditional Greek salad includes feta, which is off-limits on NTF. The Kalamata olives carry the briny, salty depth that feta would normally provide. Participants who love Greek salad will not miss the cheese.
​
Leftover lunch: Cold pork skewer cubes over the leftover salad with a drizzle of olive oil and extra lemon is one of the cleanest, most refreshing lunches in the program. Keep skewered or remove from skewers for easier storage.​​
Fish Recipes
LEMON BAKED SALMON
Ingredients 
1 lb. salmon filet
1 tsp. salt
1 tsp. black pepper
1 sprig fresh rosemary chopped
1 lemon, sliced
½ bunch fresh parsley chopped
1 lemon, zested & juiced
Instructions
-
Preheat oven to 400F.
-
Tear a large piece of foil that can wrap the salmon filet & leave space for steam.
-
Place salmon in center of foil & top with salt, pepper, rosemary & lemon slices.
-
Pull up foil edges & crimp together, making a closed packet.
-
Place salmon on sheet pan & bake 15-20 minutes or until preferred doneness. Carefully remove salmon from oven & open foil, being careful of the steam. Divide salmon into two pieces & finish with parsley & lemon zest & juice. Refrigerate any leftovers.
mediterranean salmon
Salmon
4 four oz. filets, wild Sockeye or Coho salmon
salt & fresh ground pepper to taste
1 ½ tsp extra virgin olive oil
Mediterranean Sauce
Ingredients
1 tbsp olive oil
2 ripe plum tomatoes, minced
½ cup red bell pepper, minced
2 garlic cloves, minced
2 tbsp fresh flat-leaf parsley, chopped
2 tbsp fresh thyme, chopped
2 tbsp lemon juice
½ tsp salt, ¼ tsp freshly ground black pepper
Instructions
-
Season fish with salt and pepper. In a medium sauté pan, heat olive oil over med-high heat. 
-
Add fish & sear until well browned on both sides, about 2-3 minutes per side. Transfer fish to a plate & tent with foil.
-
Heat a large sauté pan over med-high heat, add olive oil. Add remaining ingredients (tomatoes through black pepper) to the hot oil. Stir constantly until heated through & sauce thickens a bit. Spoon onto sauteed salmon & serve at once. Refrigerate any leftovers.
grouper (or tilapia) veracruz
Ingredients
4 (6 oz) grouper (or tilapia) filets 
1 Tbsp olive oil
2 cups chopped onion
1 tsp ground cumin
1 garlic clove, minced
¼ cup water
2 Tbsp chopped fresh cilantro or parsley
3 Tbsp fresh squeezed orange juice
2 Tbsp chopped pitted green olives
1 Tbsp fresh lime juice
1 Tbsp capers
2 Tbsp tomato paste
1 10 oz can diced tomatoes and chilis, undrained
Instructions
-
Preheat oven to 400F.
-
Place fish in 13x9 baking dish, coated with cooking spray.
-
Heat oil in large non-stick skillet over med-high heat. Add onion and remaining ingredients, bring to a boil. Reduce heat, simmer 3 minutes or until slightly thick. Pour tomato mixture over fish. Bake at 400 for 20 minutes or until fish flakes easily when tested with a fork.
garlic lime shrimp bowl
A bright, fresh summer bowl that feels like a celebration — perfect for Day 24. Swap shrimp for pan-seared salmon and it works equally well for participants who prefer fish
INGREDIENTS
​
1.5 pounds large shrimp, peeled and deveined (fresh or thawed from frozen)
3 garlic cloves, minced
3 tablespoons lime juice, freshly squeezed (about 2 limes)
2 tablespoons avocado oil
1 teaspoons cumin
0.5 teaspoons chili powder (check label — pure chili powder only, no added sugar)
0.5 teaspoons salt
4 cups cauliflower rice (store-bought fresh or frozen, or one large head riced at home)
1 tablespoons avocado oil
0.3 teaspoons salt
1 ripe mango, diced (or 1 cup cherry tomatoes, halved)
1 English cucumber, quartered and sliced
2 cups red cabbage, thinly shredded
2 ripe avocados, sliced
0.3 cups fresh cilantro, roughly chopped
2 limes, cut into wedges, for serving
INSTRUCTIONS
​
1. Marinate the shrimp: Pat 1.5 pounds large shrimp, peeled and deveined (fresh or thawed from frozen) dry with paper towels — this is key for a good sear. In a bowl, toss shrimp with 3 garlic cloves, minced, 3 tablespoons lime juice, freshly squeezed (about 2 limes), 2 tablespoons avocado oil, 1 teaspoons cumin, 0.5 teaspoons chili powder (check label — pure chili powder only, no added sugar), and 0.5 teaspoons salt. Set aside to marinate while you cook the cauliflower rice.
​
2. Cook the cauliflower rice: Heat 1 tablespoons avocado oil in a large skillet over medium-high heat. Add 4 cups cauliflower rice (store-bought fresh or frozen, or one large head riced at home) and spread into an even layer. Cook without stirring for 5 minutes 05:00, then stir and cook another 2 minutes until tender and lightly golden. Season with 0.3 teaspoons salt. Transfer to a bowl and cover loosely to keep warm.
​
3. Sear the shrimp: In the same skillet over HIGH heat, add shrimp in a single layer. Cook 3 minutes 03:00 per side — they're done when pink, curled, and lightly charred at the edges. Do not overcook. Remove immediately from heat.
​
4. Assemble the bowls: Divide cauliflower rice between four bowls. Arrange 1 ripe mango, diced (or 1 cup cherry tomatoes, halved), 1 English cucumber, quartered and sliced, 2 cups red cabbage, thinly shredded, and 2 ripe avocados, sliced around the bowl in sections. Top with shrimp and finish with 0.3 cups fresh cilantro, roughly chopped and a squeeze of 2 limes, cut into wedges, for serving.
​
5. Serve: Serve immediately with extra lime wedges on the side. A drizzle of olive oil over the top pulls everything together.
NOTES
​
Salmon swap: To make this a salmon bowl, season a salmon fillet with the same marinade and cook skin-side down in avocado oil over medium-high heat for 4 minutes, flip, and cook 2 more minutes. Flake over the bowl to serve.
Leftover lunch tip: This travels exceptionally well. Store the avocado separately and add fresh at lunchtime. Everything else holds up in the fridge overnight — the cauliflower rice actually absorbs the lime and shrimp juices and gets even better.
Mango vs. tomato: Mango gives the bowl a summery sweetness that plays beautifully against the garlic-lime shrimp. Cherry tomatoes are an equally delicious option for participants who prefer a savory bowl. Both are fully compliant — mango's sugar is naturally occurring.
Shrimp tip: Frozen shrimp that's been properly thawed is often fresher than "fresh" shrimp at the counter, which is typically previously frozen anyway. Look for "wild-caught" on the label with no added preservatives.
​
Misc Recipes
sheet pan sausage and peppers
Ingredients
2 medium size red or orange bell peppers, cut into ½” strips
1 medium yellow onion cut crosswise into 1/12” slices
1 pt. cherry tomatoes, halved
2 tbsp. extra virgin olive oil
1 tsp. kosher salt
1 tsp. dried oregano
¼ tsp. crushed red pepper flakes (optional)
5 Italian sausage links (about 1 lb.)
Fresh basil leaves for garnish
Instructions
-
Preheat oven to 450F. with one rack in center position & one rack 6 inches from heat source.
-
Line a large-rimmed baking sheet with parchment paper. Set aside.
-
Toss together bell peppers, onion, tomatoes, oil, salt, oregano & crushed red pepper in a large bowl. Nestle sausages in vegetable mixture.
-
Bake on center rack in preheated oven until veggies are tender, sausages are golden & sausage links register 160 degrees, about 20 minutes.
-
Transfer baking sheet to oven rack 6 inches from heat source 7 increase oven temp to broil.
-
Broil until everything appears extra-crisp & golden brown, 1-2 minutes.
-
Remove from oven. Top with basil & serve immediately.
UOVA IN PURGATORIO (eggs in purGatory)
Ingredients
1 Tbsp ghee or avocado oil
½ medium yellow onion, diced
¼ lb. cremini mushrooms, thinly sliced
Kosher salt, freshly ground black pepper
1 lb. loose Italian pork sausage
2 cups marinara sauce
1 tsp. red pepper flakes
4 large eggs
Instructions
-
Preheat oven to 400 F. with the rack in upper-middle position
-
Melt ghee/oil in a large skillet over medium heat. Add the onions & sauté until translucent, about 5 minutes. Toss in the mushrooms & season with salt and pepper. Cook for 5 minutes or until the moisture released by the mushrooms evaporates.
-
Add the sausage to the pan, breaking it up with a spatula.
-
Cook until no longer pink. Pour the sauce onto the meat & add the red pepper flakes. Stir to combine the ingredients & cook until the sauce simmers.
-
Divide the sauce mixture into four 8 oz oven-proof ramekins or mini cocottes. Make a small well in the center of each and crack an egg in it. Sprinkle salt and pepper on the eggs. Place the ramekins on a tray in the oven & bake until the eggs are done to your desired consistency, about 10-15 minutes. Serve immediately.
roasted veggie bowls
Preheat oven to 425 degrees.
(1) Cut a variety of vegetables in small to medium similar-sized pieces.  Examples of veggies: carrots, new (small round) potatoes, sweet potatoes (can be peeled or unpeeled, but better for you if not peeled), beets (peeled), broccoli, cauliflower, acorn or butternut squash (peeled), zucchini, onions (red or regular, cut in half and then each half cut in thirds), brussel sprouts, etc.  Put veggies in a large bowl and drizzle with 1-3 Tbsp of avocado oil depending on quantity of veggies, but enough to lightly coat all the veggies.  Season with salt, pepper, paprika (recommended for sweet potatoes), garlic powder, onion salt, rosemary (especially on new potatoes).  Toss well to combine.   
(2) Place a piece of parchment paper on several large cookie sheets.  Pour veggies onto cookie sheets, spreading veggies out so they are spread out and not touching as much as possible. If sheet is overcrowded they will steam and not roast so important they have space.  Roast in oven for 10- 20 minutes at a time.  Broccoli and cauliflower will take less time; potatoes and carrots may take up to 25-30 minutes depending on size.  Shake cookie sheet about halfway through cooking time to move/flip veggies.
(3) Can be made ahead for the week and stored combined in the fridge.  Allow to cool completely before storing.
(4) Can serve over a bowl of riced cauliflower. Prepare riced cauliflower as instructed on package.  Once cooked, place desired amount in a bowl.  Add an assortment of roasted veggies.  Add cooked chicken, tofu, or sliced avocado, if desired.  You can add a variety of ‘dressings’ if desired.  For example, combine 1 Tbsp olive oil with lemon juice, seasonings, hot sauce, etc and toss in bowl.
Lunch Recipes
curry chicken salad
Ingredients
1 cup cooked chicken, chopped
1 small apple, finely chopped
3 celery stalks, chopped
2 Tbsp avocado mayo
1 Tbsp curry powder
salt and pepper, to taste
¼ c pecans or walnuts, chopped (optional)
​
Instructions​
Combine all in a bowl. Serve over lettuce greens or in romaine lettuce for a chicken salad wrap.
AVOCADO EGG SALAD LETTUCE WRAP
Ingredients:
-
1 large avocado
-
3 hard-boiled eggs
-
2 tbsp red onion, finely chopped
-
2 tbsp Whole30-compliant mayo
-
1 tbsp chives
-
1 tbsp parsley
-
1 tsp lemon juice
-
Salt and pepper to taste
-
Lettuce leaves for wrapping
​
Instructions:
Mash the avocado and mix with chopped eggs, onion, herbs, mayo, lemon juice, salt, and pepper. Spoon into lettuce leaves and enjoy as wraps or over a salad.
Sweet Potato Bowls
Ingredients:
Roasted sweet potato cubes (chop sweet potatoes into small cubes – no need to peel, toss with a little avocado oil and salt and roast in air fryer for about 10-15 minutes)
Roasted Brussels sprouts, broccoli, cauliflower and/or other roasted veggies
Shredded rotisserie chicken
Avocado
Drizzle of olive oil + lemon + salt
SWEET POTATO BOWLS
Ingredients:
-
Roasted sweet potato cubes (chop sweet potatoes into small cubes – no need to peel, toss with a little avocado oil and salt and roast in air fryer for about 10-15 minutes)
-
Roasted Brussels sprouts, broccoli, cauliflower and/or other roasted veggies
-
Shredded rotisserie chicken
-
Avocado
-
Drizzle of olive oil + lemon + salt
Vegetarian
THAI COCONUT VEGETABLE CURRY
Rich, aromatic, and deeply satisfying — this curry proves that a meat-free dinner doesn't mean a light one. Built on full-fat coconut milk and summer vegetables, it's a flavor profile unlike anything else in the program.
INGREDIENTS
2 tablespoons avocado oil
1 medium yellow onion, thinly sliced
4 garlic cloves, minced
1 tablespoons fresh ginger, grated
2 tablespoons red curry paste — start with 2 tbsp, add more for heat (check label for 0g added sugar; Thai Kitchen or Maesri are reliable)
2 cans full-fat coconut milk, 13.5 oz each (check label — no added sugar; avoid 'lite' versions)
2 tablespoons coconut aminos
1 tablespoons lime juice, freshly squeezed
2 medium zucchini, halved lengthwise and sliced into half-moons
2 red and yellow bell peppers, sliced into strips
2 cups cremini or shiitake mushrooms, sliced
3 cups baby spinach
0.3 teaspoons salt to taste
4 cups cauliflower rice (store-bought or one large head, riced)
1 tablespoons avocado oil, for cauliflower rice
0.5 cups raw cashews, toasted — optional but strongly recommended for protein
0.3 cups fresh cilantro or Thai basil, roughly chopped
2 limes, cut into wedges for serving
​
STEPS​
1. Cook the cauliflower rice: Heat 1 tablespoons avocado oil, for cauliflower rice in a skillet over medium-high heat. Add 4 cups cauliflower rice (store-bought or one large head, riced), spread into an even layer and cook undisturbed for 5 minutes 05:00. Stir and cook 2 more minutes until tender and lightly golden. Season with a pinch of 0.3 teaspoons salt to taste, transfer to a bowl, and cover to keep warm.
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2. Build the base: Heat 2 tablespoons avocado oil in a large deep skillet or Dutch oven over medium heat. Add 1 medium yellow onion, thinly sliced and cook for 6 minutes until softened and translucent. Add 4 garlic cloves, minced and 1 tablespoons fresh ginger, grated and cook 1 minute until fragrant.
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3. Bloom the curry paste: Add 2 tablespoons red curry paste — start with 2 tbsp, add more for heat (check label for 0g added sugar; Thai Kitchen or Maesri are reliable) directly to the pan and stir constantly for 2 minutes, letting it toast in the oil with the aromatics. This step is essential — it wakes up the spices and builds the foundation of the curry's flavor.
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4. Add coconut milk and simmer: Pour in 2 cans full-fat coconut milk, 13.5 oz each (check label — no added sugar; avoid 'lite' versions), 2 tablespoons coconut aminos, and 1 tablespoons lime juice, freshly squeezed. Stir well to fully incorporate the curry paste. Bring to a gentle simmer over medium heat — do not boil hard or the coconut milk can separate.
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5. Add vegetables in stages: Add 2 red and yellow bell peppers, sliced into strips and 2 cups cremini or shiitake mushrooms, sliced first — they take longer to cook. Simmer 7 minutes. Add 2 medium zucchini, halved lengthwise and sliced into half-moons and cook 3 more minutes until zucchini is just tender but not mushy. Taste the broth and adjust with more curry paste or 0.3 teaspoons salt to taste as needed.
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6. Finish with spinach: Remove from heat and stir in 3 cups baby spinach. The residual heat will wilt the spinach in about 1 minute 01:00 — no need to return to the burner.
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7. Serve: Ladle curry generously over 4 cups cauliflower rice (store-bought or one large head, riced). Top with toasted 0.5 cups raw cashews, toasted — optional but strongly recommended for protein, fresh 0.3 cups fresh cilantro or Thai basil, roughly chopped, and a squeeze of 2 limes, cut into wedges for serving. Serve with extra lime wedges on the side.
NOTES
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On the cashews: With legumes off the table, cashews are your best friend in a vegetarian curry — they add protein, richness, and satisfying crunch. To toast: spread in a dry skillet over medium heat and stir for 3-4 minutes until golden. They go from golden to burnt fast, so watch closely.
Curry paste label check: Most Thai curry pastes (Thai Kitchen, Maesri) have no added sugar and are compliant. Note that nearly all contain shrimp paste — a small amount of fermented shrimp used for depth of flavor. This is fine for NTF, but participants who avoid meat entirely for ethical reasons should look for a labeled vegan variety (available at WhoLe Foods and Asian grocery stores).
Heat level: 2 tbsp of red curry paste gives a mild-to-medium heat. Add a third tablespoon if you want more. Green curry paste can be swapped in for a brighter, more herbaceous flavor — same label rules apply.
Leftover lunch tip: This curry improves overnight as the flavors meld. Store separately from the cauliflower rice. Reheat the curry gently on the stovetop — microwave works but can make the zucchini soggy. Add fresh cashews and herbs after reheating.
Coconut milk tip: Shake the can well before opening. Full-fat coconut milk is essential here — it gives the curry its body and richness. Lite versions are mostly water and will produce a thin, watery sauce.
CAULIFLOWER STEKS WITH WALNUT CHIMICHURRI
A stunning vegetarian centerpiece that earns its place at the dinner table. Smoked paprika and high heat turn cauliflower into something almost meaty — topped with a bright, herb-packed walnut chimichurri that makes the whole plate sing.
INGREDIENTS
2 large heads of cauliflower (choose the widest, flattest heads you can find)
3 tablespoons avocado oil, for the steaks
1 teaspoons smoked paprika
1 teaspoons garlic powder
0.5 teaspoons cumin
0.5 teaspoons salt
0.3 teaspoons black pepper
1 cups fresh flat-leaf parsley, packed
0.5 cups fresh cilantro, packed (or extra parsley if cilantro is not preferred)
3 garlic cloves
2 tablespoons red wine vinegar (apple cider vinegar works as a substitute)
0.3 cups extra virgin olive oil
0.5 teaspoons red pepper flakes
1 lemon, juiced
0.5 cups walnuts, toasted and roughly chopped
0.3 teaspoons salt and pepper to taste for chimichurri
4 cups arugula
1 cups cherry tomatoes, halved
1 tablespoons extra virgin olive oil, for salad
0.5 lemon, juiced, for salad
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STEPS​
1. Preheat and prep: Preheat oven to 425°F. Remove outer leaves from 2 large heads of cauliflower (choose the widest, flattest heads you can find) and trim the stem flat without detaching the core — the core is the glue that holds the steak together. Slice each head from top to stem into 1-inch thick slabs. You'll get 2 solid center steaks per head; the outer florets will fall away — keep them, they roast beautifully alongside.
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2. Make the chimichurri: Toast 0.5 cups walnuts, toasted and roughly chopped in a dry skillet over medium heat for 3–4 minutes until golden and fragrant, then set aside to cool. Finely chop 1 cups fresh flat-leaf parsley, packed, 0.5 cups fresh cilantro, packed (or extra parsley if cilantro is not preferred), and 3 garlic cloves by hand or pulse briefly in a food processor — you want texture, not a paste. Combine with 2 tablespoons red wine vinegar (apple cider vinegar works as a substitute), 0.3 cups extra virgin olive oil, 0.5 teaspoons red pepper flakes, 1 lemon, juiced, cooled 0.5 cups walnuts, toasted and roughly chopped, and 0.3 teaspoons salt and pepper to taste for chimichurri. Stir well and set aside. The longer it sits, the better it gets
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3. Season the steaks: Pat cauliflower steaks dry with paper towels — this step is non-negotiable for good caramelization. Brush both sides generously with 3 tablespoons avocado oil, for the steaks. Mix 1 teaspoons smoked paprika, 1 teaspoons garlic powder, 0.5 teaspoons cumin, 0.5 teaspoons salt, and 0.3 teaspoons black pepper and sprinkle evenly over both sides of each steak and the loose florets.
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4. Roast: Arrange steaks and loose florets on a large baking sheet in a single layer — do not crowd. Roast at 425°F for 27 minutes, then carefully flip each steak with a wide spatula and roast another 10–12 minutes until deeply golden and caramelized at the edges. The florets may finish earlier — pull them when golden.
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5. Toss the salad: While the steaks finish roasting, toss 4 cups arugula and 1 cups cherry tomatoes, halved with 1 tablespoons extra virgin olive oil, for salad and the juice of 0.5 lemon, juiced, for salad. Season lightly with salt and pepper. Keep it simple — the chimichurri is doing the heavy lifting on flavor.
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6. Plate and serve: Place one or two cauliflower steaks on each plate alongside the arugula salad. Spoon chimichurri generously over the steaks — don't be shy. Scatter any roasted florets around the plate. Serve immediately with extra chimichurri on the side.
NOTES​
The smoked paprika is the secret: It gives cauliflower a depth and almost smoky, meaty quality that makes this dish satisfying in a way that plain roasted cauliflower isn't. Don't substitute regular paprika.
Protein note: Walnuts in the chimichurri provide healthy fats and some protein, but this is a lighter protein night by NTF standards. It works beautifully as an occasional vegetarian dinner — pairing it with a small handful of extra toasted walnuts or pumpkin seeds on the side boosts the nutritional profile without changing the dish.
Chimichurri make-ahead: This sauce keeps in the fridge for up to 5 days and improves with time. Make a double batch and use leftovers on grilled chicken or salmon later in the week.
Leftover note: Cauliflower steaks reheat reasonably well in a 375°F oven for 8–10 minutes. Avoid the microwave — it makes them soggy. The chimichurri and arugula should be kept separate until serving.
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ZUCCHINI & CHERRY TOMATO FRITTATA
Peak summer in a skillet — sweet cherry tomatoes, tender zucchini, and fresh basil set in golden eggs. One pan, thirty-five minutes, and a dish that works equally well for dinner, weekend brunch, or next-day lunch straight from the fridge,
INGREDIENTS
8 large eggs
2 tablespoons full-fat coconut milk
0.5 teaspoons salt, divided
0.3 teaspoons black pepper
2 tablespoons avocado oil
2 shallots, thinly sliced (or 1 small yellow onion)
2 medium zucchini, halved lengthwise and sliced into thin half-moons
3 garlic cloves, minced
1.5 cups cherry tomatoes, halved
1 teaspoons fresh thyme leaves (or ½ tsp dried)
0.3 teaspoons red pepper flakes
0.3 cups fresh basil leaves, torn, for finishing
2 tablespoons nutritional yeast — optional, adds a savory finish
4 cups arugula, for serving
1 tablespoons extra virgin olive oil, for the arugula
0.5 lemon, juiced, for the arugula
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STEPS​
1. Preheat and whisk the eggs: Preheat oven to 375°F. In a large bowl, whisk 8 large eggs with 2 tablespoons full-fat coconut milk, half of 0.5 teaspoons salt, divided, and 0.3 teaspoons black pepper until smooth and slightly frothy — about 30 seconds of vigorous whisking. Set aside.
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2. Sauté the vegetables: Heat 2 tablespoons avocado oil in a 10–12 inch oven-safe skillet over medium heat. Add 2 shallots, thinly sliced (or 1 small yellow onion) and cook 3–10 minutes until softened. Add 2 medium zucchini, halved lengthwise and sliced into thin half-moons and remaining 0.5 teaspoons salt, divided and cook 5–6 minutes, stirring occasionally, until the zucchini is tender and just beginning to turn golden at the edges. Do not rush this step.
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3. Add garlic, tomatoes and herbs: Add 3 garlic cloves, minced, 1 teaspoons fresh thyme leaves (or ½ tsp dried), and 0.3 teaspoons red pepper flakes and stir for 30 seconds 00:30 until fragrant. Scatter 1.5 cups cherry tomatoes, halved evenly across the pan, cut side up. The tomatoes will blister and release their juices during baking — pressing them cut side up keeps most of that juice on the surface rather than in the eggs.
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4. Pour in the eggs: Pour the egg mixture evenly over the vegetables. Tilt the pan gently to distribute. Cook on the stovetop over medium-low heat for 2–3 minutes 03:00 without stirring, until the edges just begin to set and turn opaque.
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5. Bake: Sprinkle 2 tablespoons nutritional yeast — optional, adds a savory finish over the top if using. Transfer the skillet to the oven and bake for 12–13 minutes 13:00 until the edges are fully set and the center has just a faint jiggle. Do not overbake — check at 12 minutes
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6. Rest: Remove from oven and let rest in the pan for 5 minutes 05:00 — this finishes the cooking gently and makes slicing cleaner. Scatter torn 0.3 cups fresh basil leaves, torn, for finishing across the top.
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7. Serve: Toss 4 cups arugula, for serving with 1 tablespoons extra virgin olive oil, for the arugula and 0.5 lemon, juiced, for the arugula and a pinch of salt. Slice the frittata into wedges directly from the pan and serve alongside the arugula salad.
NOTES​
​Cast iron is ideal: A 10–12 inch cast iron skillet moves from stovetop to oven seamlessly and retains heat evenly for a consistently set frittata. Any oven-safe skillet works — just make sure it has no plastic handles before putting it in the oven.
Don't rush the zucchini: Zucchini needs to be properly sautéed before the eggs go in — not raw, not mushy. Aim for tender with just a little golden color. Underdone zucchini releases water into the eggs as it bakes, making the frittata watery.
The coconut milk trick: Two tablespoons of full-fat coconut milk whisked into the eggs creates a noticeably creamier, more tender texture. You won't taste coconut at all — it simply does what cream does in a traditional frittata.
How to know it's done: The frittata is ready when the edges are fully set and the center has just a very slight jiggle when you shake the pan — it will finish setting as it rests. Overbaking makes eggs rubbery. When in doubt, pull it a minute early.
Leftover lunch: Frittata is exceptional cold or at room temperature the next day — arguably better than reheated. Slice, wrap, and pack for lunch. Unlike most dinner leftovers, this one requires zero reheating and holds up well for up to 3 days in the fridge.​
MUSHROOM & WALNUT BOLOGNESE
A rich, deeply savory sauce that earns its place next to any meat Bolognese. Finely chopped mushrooms and walnuts create a remarkably meaty texture — finished with a touch of coconut milk just like the traditional Italian version uses cream. Served over zucchini noodles (not the egg noodles in the photo)
INGREDIENTS
1 lb cremini mushrooms, roughly chopped
0.5 lb portobello mushroom caps, roughly chopped
0.5 cups walnuts
3 tablespoons avocado oil, divided
1 medium yellow onion, finely diced
2 medium carrots, finely diced
2 celery stalks, finely diced
4 garlic cloves, minced
2 tablespoons tomato paste — check label for 0g added sugar
1 cups can crushed tomatoes, 14.5 oz — check label for 0g added sugar
0.5 cups compliant vegetable broth — check label for no added sugar or MSG (Kettle & Fire or Pacific Organic are reliable)
1 teaspoons dried oregano
0.5 teaspoons dried thyme
0.5 teaspoons red pepper flakes
0.5 teaspoons salt
0.3 teaspoons black pepper
3 tablespoons full-fat coconut milk
4 medium zucchini, spiralized or julienned into noodles
1 tablespoons avocado oil, for the noodles
0.3 cups fresh basil, torn
2 tablespoons nutritional yeast, for serving — optional but adds a savory, parmesan-like finish
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STEPS​
1. Process the mushrooms and walnuts: Working in batches, pulse 1 lb cremini mushrooms, roughly chopped and 0.5 lb portobello mushroom caps, roughly chopped in a food processor until finely chopped, resembling coarse ground meat — about 8 pulses. Do not over-process. Pulse 0.5 cups walnuts separately until roughly chopped and add to the mushroom mixture. Set aside
2. Brown the mushrooms — no shortcuts here: Heat 2 tbsp of 3 tablespoons avocado oil, divided in a large, wide skillet or Dutch oven over HIGH heat until shimmering. Add the mushroom-walnut mixture in a single layer — do not crowd and do not add salt yet. Cook undisturbed for 3–8 minutes until a deep brown crust forms on the bottom, then stir and cook another 3 minutes. Work in two batches if needed. The mushrooms should be dark, caramelized, and reduced significantly in volume. Set aside
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3. Build the soffritto: Reduce heat to medium. Add remaining 3 tablespoons avocado oil, divided to the same pan. Add 1 medium yellow onion, finely diced, 2 medium carrots, finely diced, and 2 celery stalks, finely diced and cook for 7–9 minutes 09:00, stirring occasionally, until soft and just beginning to turn golden. Add 4 garlic cloves, minced and cook 1 minute until fragrant
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4. Cook the tomato paste: Add 2 tablespoons tomato paste — check label for 0g added sugar and stir constantly for 2 minutes 02:00, letting it caramelize slightly against the bottom of the pan. This deepens the tomato flavor considerably. Return the mushroom mixture to the pan and stir to combine
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5. Simmer and finish: Add 1 cups can crushed tomatoes, 14.5 oz — check label for 0g added sugar, 0.5 cups compliant vegetable broth — check label for no added sugar or MSG (Kettle & Fire or Pacific Organic are reliable), 1 teaspoons dried oregano, 0.5 teaspoons dried thyme, 0.5 teaspoons red pepper flakes, 0.5 teaspoons salt, and 0.3 teaspoons black pepper. Stir well. Bring to a gentle simmer and cook uncovered for 15–20 minutes, stirring occasionally, until the sauce is thick and rich. Taste and adjust seasoning. Stir in 3 tablespoons full-fat coconut milk off the heat.
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6. Cook the zucchini noodles: While the sauce finishes, heat 1 tablespoons avocado oil, for the noodles in a separate skillet over HIGH heat. Add 4 medium zucchini, spiralized or julienned into noodles and toss for 2–3 minutes until just tender — no longer. Immediately transfer to a colander and shake out any excess water before plating
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7. Plate and serve: Divide zucchini noodles between bowls. Ladle sauce generously over the top. Finish with torn 0.3 cups fresh basil, torn and a sprinkle of 2 tablespoons nutritional yeast, for serving — optional but adds a savory, parmesan-like finish at the table. Serve immediately
NOTES​
The food processor is your friend: Pulse the mushrooms and walnuts separately until they resemble coarse ground meat — about 8–10 pulses each. Don't over-process into a paste. This texture is what makes the sauce convincingly meaty. If you don't have a food processor, chop as finely as possible by hand.
Why high heat and no salt yet: Mushrooms are mostly water. Salt draws that moisture out immediately, causing them to steam rather than brown. Hold the salt until after the mushrooms have developed a deep golden crust — then add it. This single step is the difference between a flat, pale sauce and a deeply flavored one.
The coconut milk finish: Traditional Bolognese is finished with whole milk or cream stirred in at the very end — it rounds out the acidity and adds richness. Three tablespoons of full-fat coconut milk does exactly the same job here. You won't taste coconut; you'll taste depth.
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Nutritional yeast: This is the parmesan substitute that genuinely earns its place. A sprinkle at the table adds a savory, slightly cheesy finish. Already used in the Chicken Sliders recipe — participants familiar with NTF will know it well.
Best leftover situation of any recipe in the program: The Bolognese sauce (without zucchini) keeps for 4–5 days in the fridge and freezes beautifully. Make a double batch of the sauce and freeze half for a future week. Cook fresh zucchini noodles each time — they take 4 minutes and are far better fresh than reheated.​