Ingredients:

• 4 boneless pork chops 
• 2 cloves garlic, minced
• 1/4 cup apple cider vinegar
• 2 tbsp wholegrain Dijon mustard
• 2 tbsp raw honey
• ⅓ cup plain greek yogurt
• Minced fresh rosemary for garnish

Directions:

1. Season pork chops on both sides with salt and pepper.
2. Heat a large skillet (cast iron if you’ve got it) on medium heat and add 1-2 tsp olive oil to coat the bottom of the pan.
3. Add garlic and stir around the pan for 1 minute.
4. Lay pork chops in the skillet and cook for 5-7 minutes each side, or until browned and cooked through.
5. Remove pork and set aside on a plate.
6. Pour cider vinegar into pan and scrape up the cooked bits off the bottom of the skillet. Let the cider simmer for about 1 minute, add mustard and stir in yogurt.
7. Cook sauce, stirring for a few minutes, then pour over pork chops and serve hot.

Ingredients for Verde Sauce:

• 5-6 cloves garlic, peeled
• 1 cup, packed, fresh flat leaf parsley
• 2 tbsp capers
• 1/2 cup fresh basil (or mint)
• 1 tbsp fresh lemon zest
• 2/3 cup extra virgin olive oil
• 1/4 tsp sea salt
• fresh ground black pepper
• optional 4 anchovies

Directions:

Add garlic, parsley, capers, basil, and lemon zest in a food processor and slowly add olive oil until blended.  Season with salt and pepper.

Unpackaged steaks and pat with paper towels, let them rest on the counter until just slightly cool.  Season both sides with salt and pepper.  In a pre-heated cast iron skillet, oil with canola or grapeseed oil and sear steaks, 3-7 minutes on each side until desired “done-ness”.

Let steaks rest for 2-3 minutes before slicing.  Garnish with verde sauce.  Pair with roasted vegetables or potatoes.

 

Ingredients:

• 6 cups chicken broth (or bone broth)
• 2 – 15.8 ounce cans of cannellini beans (I used a can of chickpeas – they work too)
• 1 tsp parsley
• 1 tsp oregano
• 1 tsp cumin
• 1 tsp paprika
• ¼ tsp cayenne pepper
• ¼ tsp black pepper
• pinch of sea salt
• 4 tablespoons olive oil (divided)
• 1¼ pound chicken breast, cubed small (I like to do this with shredded chicken)
• 1 cup white or yellow onion, diced
• 1 cup chopped mushrooms
• 4 cloves garlic, minced
• 1 jalepeno, minced
• handful of fresh sage, and cilantro

Directions:

1. In a large pot, add broth and beans and bring to a boil.  Add seasonings and reduce heat to simmer.
2. In a medium pan warm 2 tablespoons of oil and add cubed chicken and cook for about 4-5 minutes.
3. Add chicken to simmering stock.
4. In the chicken pan, add garlic, onions, jalepeno and mushrooms with the remaining 2 tbsp of olive oil and saute until onions are translucent.
5. Rough chop cilantro and sage and add to onion, garlic and jalapeno mixture. Saute for a minute or two, add to the stock pot.
6. Let the entire thing simmer on low for another 30 minutes or more. The longer you simmer the thicker the soup.  I added a couple tsp of gluten free flour to thicken.

Ingredients:

Calories for 3: 180, protein: 11g, carbs 20g, fat 5g

Ingredients:

• 1 extra ripe banana
• 1 egg, beaten
• 1 scoop protein powder (40g)
• 2 tablespoons quick oats
• 2 tablespoons pecans, chopped
• 1/2 tsp ground cinnamon
• pinch of nutmeg

Directions:

In a bowl, mash banana with a fork, then add egg, oats, protein powder, cinnamon, nutmeg and pecans. Combine until smooth.  Heat a skillet on medium heat, lightly grease with coconut oil, butter or light olive order spray.  Spoon mixture into pan and slightly flatten with the back of the spoon. Cook until edges start to brown, flipping once.

Enjoy with extra pecans and a bit of syrup! Makes about 6 pancakes, serves two people.

Nutrition Info: Calories for 3 pancakes: 216, Protein:11g, Carbs 27g, fat 9g (You can increase the protein content by adding an egg white and another scoop of protein powder)