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Zucchini Ravioli

  • 4 zucchini
  • 2 C low fat Ricotta cheese
  • 1 egg
  • 1/2 cup grated parm. cheese
  • basil(fresh or dried) to taste
  • minced garlic (to taste, we like a lot in our house)
  • 1 jar low sugar tomato sauce ( l like Little Italy marinara it only has 2 g of sugar per serving, but use any organic sauce with low sugar. NO FAKE SUGARS or HFCS)
  • 1/2 c low moisture mozzarella cheese


Mix the ricotta, parmesan, egg, garlic and basil(I used a tablespoon dried)

Prepare the zucchini strips with mandolin or veggie peeler.

Place seam side down. Cover with sauce and cheese. Bake until zucchini noodles “al dente” and cheese starting to brown at 375F for 25-30 minutes.

Full video on how to assemble:

Slow Cooker Jambalaya

**good for any APOE type. For the DEER add extra side of veggies. For the TIGER eliminate the rice all together.

* 1 pound nitrate free turkey sausage, cut into1.5″ slices. ( I used Lou’s chicken Chorizo sausage found at Heinans for this batch.)
* 1 pound chicken breast, cut into 1-inch pieces
* 1/2 pound shrimp, peeled and deveined
* 1 1/2 cups uncooked brown rice, rinsed well(omit completely if want almost no carbs I used 3/4 cup brown rice for the kids)
* 1 (14.5-ounce) jar diced tomatoes with juices
* 2.5 cups vegetable, or chicken broth/stock
* 1 (8-ounce) jar organic tomato sauce
* 2 bay leaves
* 1 1/2 tsp dried oregano
* 1/2 tsp sea salt, or to taste
* 1 tsp Worcestershire sauce
* 1/2 tsp cayenne pepper
* 1 Tbsp (smoked) paprika
* 1 medium yellow onion, diced
* 4 cloves fresh garlic, minced
* 1 green bell pepper, seeded and chopped
* 2 celery ribs, chopped
* a small bunch of fresh parsley, chopped

1. Place all the ingredients (except shrimp and parsley) in a 6 quart slow cooker and stir to combine.
2. Cover and cook on LOW 4-5 hours or on HIGH for 2-3 hours.
3. Stir in parsley and shrimp. If all the liquid is absorbed add 1 additional cup of broth. Cover crock pot and cook on LOW for an additional 30 minutes or until shrimp and chicken are cooked through.

Egg Roll in a Bowl (5 servings)

2 packages sweet Italian turkey sausage OR 16oz package ground turkey or chicken
Remove casing and ground up sausage as it is browning.
2 bags of pre made Cole slaw (no dressing just the cabbage and carrots) and/or 1 bag of rainbow/broccoli slaw

  • 2 TBLS ground ginger
  • 2TBLS low sodium Tamari Sauce
  • 2 Tablespoons minced garlic
  • 1teaspoon-1Tablespoon Sesame Oil
  • 1-2 TB Coconut Aminos

Mix until cabbage wilted.

Optional add ins: bell peppers, green onions, bean sprouts, water chestnuts

Greek Spinach Feta Turkey Burgers


  • 1 package (1.25 lbs) lean or extra-lean ground turkey
  • 1/2 cup frozen chopped spinach, microwaved until soft
  • 1/4 cup crumbled feta cheese (I use Garlic & Herb)
  • 1 teaspoon dried dill
  • 1 tsp dried oregano
  • 1 tsp ground cumin
  • 1 tsp minced garlic
  • 1/4 tsp onion powder
  • 1/4 tsp black pepper

Combine all ingredients and mix together thoroughly. Form into small patties (I make between 8 and 10 small ones). Grill on the stove top on medium heat until the meat is fully browned (Usually takes about 8-10 minutes).

Italian Style Meatloaf


  • 1 16oz package of lean ground 93/7 turkey or ground chicken
  • 100g grated zucchini
  • 1/2 cup finely chopped sweet onion
  • 1/4 cup finely chopped (green) bell pepper
  • Optional: 1/4 cup finely chopped celery
  • 1 whole (cage free) brown egg
  • 2 Tbsp organic ketchup (+1 Tbsp for on top)
  • 2 Tbsp plain tomato paste
  • 1/4 cup oat flour
  • Spices (1 tsp each): garlic powder, onion powder, Italian seasoning blend, oregano cumin, red pepper & 1/2 tsp sea salt


  • Pre-heat oven to 375F. Combine all ingredients in a large bowl and mix well until all combined evenly.
  • Spray a loaf pan generously with nonstick spray (I personally line it with foil then spray it for easy clean up!)
  • Transfer meatloaf to the pan and spread evenly. Add additional 1 Tbsp of ketchup on top.
  • Bake at 375F for 60-70 minutes. A meat thermometer should read at least 160 degrees from the center of the loaf.

Italian Spaghetti Squash Bake

 Ingredients: (Makes 4 servings)

  • 10oz (baked shredded) spaghetti squash
  • 6oz zucchini, finely chopped
  • 2oz mushrooms, chopped
  • 2oz yellow onion, finely chopped
  • 8oz cooked ground meat (I used half 93% chicken & 85% beef; use what you want)
  • 1 Tbsp minced garlic
  • Seasonings to taste: Italian herb mix (oregano, basil, thyme, marjoram) black pepper, pink sea salt
  • 1 cup (230g) Rao’s Tomato sauce (or other low carb/sugar sauce)
  • 3 tsp (15g) grated Parmesan
  • 1oz (28g) organic shredded cheese (mozzarella or white cheddar)
  • Optional: frozen chopped spinach or other veggies

1. Cook ground meat with onion, mushroom, zucchini, garlic & spices in a large pan. Pre-heat oven to 375F.
2. Grab a Pyrex dish (I used 8×8 square) & transfer 1/2 of the shredded squash (5oz give or take) into bottom of dish.
3. Add 1/2 cup of the tomato sauce & 1/2 of the meat/veggie mix, then finally 1/2 of the cheese. Repeat another layer: squash, sauce, meat, cheese.
4. Bake at 375F for 25-30 min.


You could also omit the cheese if needed to be dairy free. This also freezes well! Just cut up and store in glassware with sealed lids!

Zucchini Lasagna (Bear, Deer or Tiger)

  • 1 16oz package of all natural extra lean (97/3 or 99/1) ground chicken or turkey
  • 1 Tbsp minced garlic
  • 6oz sliced fresh mushrooms
  • 1/2 cup finely chopped white or yellow onion
  • 1 14oz can plain tomato sauce (preferably low-sodium)
  • 1/4 cup fresh basil & parsley ( 2 tsp each dried)
  • 1/2 Tbsp oregano
  • 1 tsp garlic powder
  • Salt and Pepper to taste
  • Red pepper flakes (optional)
  • 4 medium zucchinis, thinly sliced lengthwise
  • 8oz low fat Ricotta cheese
  • 6oz low fat cottage cheese
  • 2/3 cup (2.5oz) Fat Free mozzarella (can sub reduced fat)
  • 1/4 cup grated Parmesan cheese
  • 1 egg white


  • Preheat oven to 375 degrees F.
  • Slice zucchini lengthwise about 1/4 inch thick and approximately 4-6 inches long. Place sliced zucchini on large baking sheet coated with non stick cooking spray. Sprinkle with salt and roast in the oven for 15-20 minutes to help dry out the zucchini a bit (don’t skip this step!)
  • While the zucchini noodles are roasting, you can make the meat sauce. In a large pan, combine garlic, onions, and peppers with a sprinkle of olive oil and cook a few minutes until onions become translucent and garlic is fragrant; stir occasionally so that you don’t burn it. Add in ground turkey/chicken and cook until no longer pink. Add in tomato sauce and spices. Turn up the heat to medium for a few minutes, then reduce heat to low and simmer 25 to 30 minutes to let the sauce thicken up. Remove from heat to cool.
  • In a medium bowl, combine egg white, ricotta, cottage cheese and 1/8 cup of Parmesan & a little garlic powder. Add in 1/2 cup of the meat sauce and mix well.
  • To assemble lasagna, spread 1/2 of the turkey meat sauce into the bottom of a 9×13 inch baking pan coated with nonstick cooking spray. Place zucchini slices evenly over meat sauce, spread on 1/2 of the ricotta mixture, then sprinkle 1/2 of the mozzarella on. Repeat layers again starting with the meat sauce, zucchini slices and ricotta mixture and finishing with mozzarella.
  • Cover with foil and bake for 30 min at 375F. Remove foil and bake for 15 minute longer uncovered.

Nutrition Info: 1 serving (using above ingredients & extra lean ground chicken):

110 calories/7g Carbs (1g fiber & 4g sugar) 3g Fat/16g Protein

Basic Chili

  • Start with 1 pound 90%  lean ground turkey or beef. Brown in pan, drain. Add to crock pot.
  • Add 2 cans kidney beans, DO NOT DRAIN
  • Add 1 small can tomato sauce
  • Add 1 jar mild salsa.
  • Spices: garlic powder, parsley, oregano, chili powder and basil. Cook on low until ready to eat.

Chicken Tortilla Soup

  • 1 pound boneless skinless chicken breast, place in crock pot
  • Add 1 jar mild salsa or black bean and corn salsa
  • Add 1 can black beans
  • Add ½ to 1 cup chicken stock, enough to cover
  • Optional: add 1 jar diced tomatoes or fresh tomatoes, but don’t add until minutes before eating
  • Cook on low until chicken done, take chicken out, pull apart and put back in crock pot mix.(add diced tomatoes now if want)

Easy Beef

  • 1-2 pounds lean stew meat
  • 1-2 cans (14.5 oz.) of unsalted beef or chicken stock, 1 onion chopped, and a 2-4 tsp. or so of worchestershire sauce, spices of choice i.e. basil, oregano, thyme
  • Chopped baby bella mushrooms
  • Place meat in crock pot cover with other ingredients cook on low 8-10 hours or high 5-6 hours.

(Can make a roux to thicken stock in the last 15 minutes if you want a thicker sauce)

  • Serve brown rice or quinoa
  • Meat should be fork tender

Sunday Beef Stew

  • 2 pound lean sirloin cut into chunks
  • 5-6 carrots peeled and chopped(or a few handfuls of baby carrots), chopped brussel sprouts, 3 ribs of celery chopped, 1 onion chopped 3 cloves garlic minced
  • 4.5 teaspoon worcestershire sauce, 3/4 teaspoon each thyme and basil, spinkle of black pepper, 1 bay leaf
  • 1 can petite diced tomatoes, undrained and 1 can unsalted beef broth(kitchen basics)
  • Optional:  2 Sweet potatoes or baking potato cut into bite size pieces


  • Layer in veggies, then meat and spices, tomatoes and broth in crock pot. Cook on low 8-10 hours
  • Remove beef and veggies, keep warm. Increase heat to high and blend ½ c water with ½ c arrowroot powder in a small bowl until smooth. Add ½ c of crock pot liquid mix well then add to crock pot cook 15 minutes until thickened. Add meat and veggies back to pot, turn to  low and serve

Butternut Squash Cranberry & Quinoa Salad (Bear, Deer)

Ingredients: (Makes 6 cups/12 servings)

  • 1 cup dry quinoa
  • ¼ cup dried no sugar added cranberries
  • 1/3 cup diced red onion
  • 1 ½ cups roasted & cubed butternut squash
  • ¼ cup chopped walnuts
  • 1 cup chopped fresh spinach
  • ¼ cup light/balsamic dressing of choice (My top choice is Maplegrove Farms Fat Free Balsamic)
  • Salt/Pepper to taste


  • Prep the squash: Cut in half & scoop out the seeds. Place up on baking sheet & roast at 375 for approximately 45 minutes until soft. Once cooled, peel off skin & cut into ½ inch cubes.
  • Prep the quinoa: In a medium saucepan, boil your water & add quinoa; let it simmer & cook as directed until all the liquid is absorbed.
  • To assemble salad: Combine the quinoa, squash and all other ingredients. Mix well until evenly combined. Store covered in the refrigerator for a few hours before serving.

Salad with added chicken breast & additional fresh spinach “base” for more volume & nutrients 

Nutrition Info:

1 serving (1/2 cup): 95 calories-18g carbs (2g fiber & 3.5g sugar) 3g fat-2.5g protein

Sweet Potato with Tuna Broil

  • 1 can tuna (wild caught)
  • 1-2 sm to med sweet potatoes
  • ¼ cup organic skim mozzarella cheese
  • Cook sweet potatoes same day or ahead of time
  • Mix tuna w/ sweet relish, pepper
  • Slice each  sweet potato, cover with ½ tuna and ½ the cheese broil until cheese melted.

 Classic Stuffed Peppers (Bear, Deer & Tiger)

Makes 4-6 servings
5 bell peppers (mix/match colors!)
1 lb. grass-fed/finished ground beef or turkey or chicken
1 large sweet onion, diced
8 oz. sliced and diced mushrooms
3 medium tomatoes, diced
3 oz. tomato paste
1 Tablespoon minced garlic

Preheat oven to 350 degrees.

Cut the top of each bell pepper about one inch from the top and remove seeds in the center. Add the bell peppers in a boiling pot of water for 4-5 minutes until tender. Drain and set aside to cool.

In a large pan on medium heat, saute your chopped onions and mushrooms for roughly 5 minutes until browned. Add beef and stir until lightly browned, not fully cooked. Reduce heat to low and then add the minced garlic, tomato paste, and diced tomatoes, and stir thoroughly.

In a medium-sized baking dish, line up your peppers so they are standing upright. Fill in your bell peppers with the meat and vegetable mixture. Add 1/3 cup of water to the bottom of your baking dish. Place in oven and bake for 35-40 minutes (or even longer depending on how tender you like your bell peppers). Enjoy!

(recipe courtesy of the Caveman Gourmet)

Paleo Maple Chicken (Bear & Deer)


2 tsp of olive oil
2 boneless skinless chicken breasts
Sea salt and freshly cracked pepper, to taste
1/4 cup + 2 tbsp of chicken broth
1/4 cup pure maple syrup
1 tsp fresh thyme, chopped
2 cloves of garlic, sliced thinly
1 tbsp apple cider vinegar
1 tbsp stone-ground mustard


Pre heat the oven to 400 degrees.

Heat the oil in a large OVEN PROOF skillet over medium high heat. Season both sides of the chicken with sea salt and freshly cracked pepper, to taste. Add the chicken to the pan, and cook for 2-3 minutes on each side, or until golden brown. Remove the chicken from the skillet and set aside on a plate. Add the broth, syrup, thyme, and garlic slices to the pan; stir until well combined then add the mustard and vinegar, making sure to scrape the pan to loosen any browned bits.

Once the sauce is well combined, add the chicken back to the pan along with any juices from the plate. Place the skillet in the oven and bake for 10 minutes, or until the chicken is cooked through.

Remove the skillet from the oven and let the meat rest for 5 minutes before slicing and serving along with the extra sauce/glaze on the side.

Beef with Broccoli Stir Fry (Tiger & Bear)


  • In a bowl, combine 2 tablespoons cornstarch, 2 tablespoons water and garlic powder until smooth.
  • Add beef and toss.
  • In a large skillet or wok over medium high heat, stir-fry beef in 1 tablespoon oil until beef reaches desired texture; remove and keep warm.
  • Stir-fry broccoli and onion in remaining oil for 4-5 minutes.
  • Return beef to pan.
  • Combine soy sauce, brown sugar, ginger and remaining cornstarch and water until smooth; add to the pan.
  • Cook and stir for 2 minutes. Serve immediately.

Chocolate Chili (Bear & Tiger  *Deer – if use ground turkey)

2 tablespoons olive oil
2 medium onions, diced (about 2 cups)
4 cloves garlic, minced (about 4 teaspoons)
2 pounds ground beef (grass fed/finished)
1 teaspoon dried oregano leaves
2 tablespoons chili powder
2 tablespoons ground cumin
1 1/2 tablespoons unsweetened cocoa powder
1 teaspoon ground allspice (if you do not have this use ½ tsp cinnamon and ½ tsp nutmeg)
1 teaspoon salt
1 can (6 ounces) tomato paste
1 can (14.5 ounces) fire-roasted, chopped tomatoes
1 can (14.5 ounces) beef broth/vegetable broth(I prefer market basket Veg stock brand because there is no MSG)
1 cup water


1. Heat a large, deep pot over medium-high heat, then add the coconut oil. When the oil is melted, add onions, stir with a wooden spoon and cook until they’re translucent, about 7 minutes. Add the garlic and as soon as it’s fragrant, about 30 seconds, crumble the ground meat into the pan with your hands, mixing with the wooden spoon to combine. Continue to cook the meat, stirring often, until it’s no longer pink.

2. In a small bowl, crush the oregano between your palms to release its flavor, then add the chili powder, cumin, cocoa, allspice, and salt. Combine with a fork, then add to the pot, stirring like you mean it. Add tomato paste and stir until combined, about 2 minutes.

3. Add the tomatoes with their juice, beef broth, and water to the pot. Stir well. Bring to a boil, then reduce the heat so the chili enjoys a gentle simmer. Simmer uncovered for at least two hours. Do not skimp on the simmer! Serve in deep bowls with big spoons.

Try a meat combo by mixing ground beef with ground turkey, pork, or bison.
Make a double batch and freeze half so you have chili-on-demand.
Top with sliced olives, diced onions, and/or avocado slices.