Main Dishes

 

UPSIDE-DOWN PIZZA

A Mostly Whole, Gluten Free, & Relatively Low Carb Recipe

Beth Says: Enjoy these Main Dish recipes as well as the many others in my book, The Healing Power of Whole Foods, Revised 2nd Edition. You'll find unique and traditional protein-rich recipes for breakfasts, lunches, and dinners in both places, all made with health promoting ingredients and cooking techniques!


 

Are YOU on a NUTRITION MISSION for Yourself & Your Family?

If you have not yet started working on improving your health through nutrition, it's time to begin! After all, no one is going to do it for you. It's all up to YOU to begin, and we can offer you lots of help.....

To start your personal Nutrition Mission, study the information here at Perfectly Whole Foods and watch the brief videos we have provided at the Nutri-Truths tab, above .

With so much conflicting nutrition information available, it's vital that you discover the real nutrition facts so you can learn to discern truth from fiction and not be fooled!

Everyone seems to think they are nutrition authorities these days, but following incorrect nutrition advice can lead you into serious health problems rather than correct any minor symptoms you are already experiencing.


 

 

 

 


 

Having experimented with many gluten-free pizza recipes, once I prepared and tweaked this one, it has become my husband's and my favorite! And it's really not difficult to make. If you don't need to eat gluten free, you will find a number of pizza ideas in my book. 

  • Approximately 4 C cut-up veggies (my favorites are mushrooms, onions, sweet peppers, zucchini, & yellow squash)
  • Very small amount of coconut oil
  • 1/2 of a 15 oz can of pizza sauce (about 1/2 C)
  • 1 to 2 tsp pizza seasoning blend
  • 2 C shredded mozzarella cheese
  • 2 eggs
  • 1/4 C milk or neutral-flavored milk alternative of your choice
  • 1/8 tsp unrefined salt
  • 3 Tbsp coconut flour
  • 1/4 C grated parmesan cheese, optional

Preheat oven to 425* F. Spray 8" square baking dish with non-stick cooking spray or if you want to double the recipe to make a larger pizza, spray a 9" X 13" baking dish.

Saute vegetables in just a bit of coconut oil for approiximately 10 minutes or until vegetables are cooked through and vegetable liquid is released and evaporated. Pour vegetables into baking dish. Spread pizza sauce evenly on top of vegetables and sprinkle with pizza seasoning blend. Next, sprinkle the mozzarella cheese over the top.

Prepare crust by combining eggs, milk, salt, and coconut flour in a mixing bowl and mixing well with hand mixer. Pour this mixture over the cheese, spreading evenly. Sprinkle with optional parmesan cheese.

Let bake for about 30 to 35 minutes until the top crust is turning brown. Remove from oven and let sit for 5 or 10 minutes before cutting. Serve with pancake turner by flipping piece upside down onto plate so that the vegetables are on top.  Yum!

 

EGG ROLL IN A BOWL

This fantastic-tasting meal is easily adjusted to various dietary needs and has become another family favorite! By the way, this recipe is NOT low sodium, in case that is a necessity for you.

  • 1 lb ground lean beef or pork; lean ground turkey; or boneless, skinless chicken cut into 1/2" cubes
  • 1 Tbsp toasted sesame oil, optional - it gives an authentic Asian flavor
  • 1 medium onion, diced
  • 3 cloves garlic, finely chopped
  • Ginger: 2 tsp finely minced fresh, 1 tsp ginger juice, or 1 tsp dried & ground ginger
  • 2 Tbsp tamari soy sauce or other naturally fermented soy sauce
  • 1 lb package shredded coleslaw mix with carrots
  • 1 rib celery, diced
  • 1 or 2 C bean sprouts, drained (from produce department, not canned), optional
  • Unrefined salt & black pepper to taste
  • 1/8 to 1/4 tsp red pepper flakes or more according to your preference, optional
  • Cooked brown rice, optional - according to your dietary needs

Brown meat in a large skillet or wok until almost cooked. Using medium-high heat, add chopped onion and sesame oil, and let cook until onion softens.  Combine garlic, ginger, and soy sauce in a small bowl. Add to skillet or wok, and next add the coleslaw mix and celery. Mix well, letting it cook until ingredients are well combined and cabbage softens.  Gently stir in bean sprouts, if using, and let the mixture become hot throughout.  Remove from heat, adding red pepper flakes if desired, and unrefined salt and pepper to taste. Serve in deep bowls, over cooked brown rice, if desired (limit the amount of rice or omit if you are controlling carbs or avoiding grains). This recipe makes 4 good-size servings. 

 

SWEET POTATO SUPER SMOOTHIE

Mostly Whole, Gluten Free, & Dairy Free if you use nondairy "milk"

Next time you bake sweet potatoes, bake an extra one and refrigerate it after it cools down so you can make nutritious Super Smoothies for breakfast. You can easily double or triple the recipe according to the number of people being fed.

  • 1 C of milk of choice
  • ¼ C cooked sweet potato
  • 1 hard-cooked egg
  • 2 Tbsp all natural peanut or almond butter (no sweetener added)
  • Stevia, to taste
  • ½ or more tsp ground cinnamon

Blend all ingredients in blender container until smooth.

 

BAKED SPINACH & PEPPER JACK CHICKEN

This recipe can easily be adjusted for more or fewer servings. When I prepared this for 4 of my grandchildren, I used Muenster cheese rather than Pepper Jack cheese for the younger children. Since they love all the individual ingredients, I figured they would enjoy this healthy main dish – and they did and even wanted the recipe for Mama! 

  • 4 serving-size portions of boneless, skinless chicken breasts or thighs
  • 1 lb pkg frozen spinach
  • 4 slices Pepper Jack cheese (I buy 4 thin slices from the deli just to prepare this recipe)

Preheat oven to 350º F. Place chicken in a baking dish sprayed with nonstick cooking spray; cover chicken with spinach. Bake, uncovered, for 30 minutes or until chicken is cooked throughout. Remove from oven and place cheese on top of the spinach. Bake 10 minutes longer to let the cheese melt.