Inspired by 2-3 recipes from the Primal Cravings cookbook. This recipe is similar to a tamale pie, but with cajun flavors and a grain free biscuit topping. It could be made keto with a different topping recipe such as these, as well as omitting the carrots from the mirepoix. Need it to be vegetarian? Replace the turkey with a combination of canned beans, rice, and meat crumbles. ENJOY!!
1 Tbs Butter/Lard/Coconut oil
1 container Mirepoix from Trader Joe (or diced onion, carrot, celery)
1.5-2# ground turkey
1 cup diced tomatoes or salsa
3 Tbs Penzey's Cajun seasoning
2 Tbs Worcestershire Sauce
2 Tbs Hot sauce (optional)
1 tsp dried thyme or 1 Tbs fresh, minced
1 Tbs Lemon Juice
Salt and Pepper to taste
For the topping:
1/2 cup coconut flour
1/2 cup arrow root or tapioca starch
2 tsp Baking Soda
1/4 cup butter at room temp
1/2 tsp salt
1/2 cup water or broth
4-8oz shredded cheddar cheese (optional)
1. Preheat oven to 350
2. In a large dutch oven or skillet, melt your fat of choice and sauté the mirepoix.
3. Add the ground turkey and continue to cook until it is browned and crumbly.
4. Stir in the remaining ingredients and simmer 5-10 minutes until thickened. Set aside.
5. In a medium to large bowl, combine the dry biscuit ingredients.
6. cut the butter in using a fork.
7. Stir in the egg and water.
8. Spoon the biscuit batter over the filling and spread it out to cover the dish.
** Cheddar cheese can be mixed into batter or sprinkled over the top.
8. Bake until golden brown and bubbly. About 30 minutes.
Calories: 430, Total Carb: 21g, Net Carb: 15g, Fat: 23g Protein: 32g
For the past several years Ryan has planned a fishing trip up on Lake of the Woods for him and 2-3 friends. Despite having a 5mo old I told him to cary on with his usual plans, it's good to get away and de-stress! So what does one eat while trapped in an ice house for 3 days? I'm not saying that what these guys eat for 3 days is "healthy," but compared to what other folks bring, I think they are doing pretty good. No frozen Jacks pizza for these guys! After doing this for several years we have come up with a fairly standard menu, and do all the cooking/prep ahead time to keep things simple and easy for them.
Here's the menu
Breakfasts: Eggbeaters (don't need to worry about breaking or freezing) + sausage or bacon
Lunch: Ham or turkey or PB&J sandwiches
Snacks: Goldfish crackers, trail mix, beef jerky. I also make a batch of cookies each year and put them in individual bags for each guy. In the past I have made Paula Deen's PB monster cookies. They are super tasty. This year I made a batch of plain chocolate chip cookies.
Drinks: Coffee, Zevia, Bottled water, beer (lots of beer)
If you read my post on Foods 4 Focus, you know that iron and zinc are two important minerals for brain health, and many people/kids are deficient in them. But how to get them? Add anchovies! And I don't mean to your pizza. These briny, fatty, little fish are full of nutrients.
"A portion of five anchovy fillets (canned in oil and drained; about 20g) has 42 calories, 5.8g protein, 1.9g of fat, and no carbohydrates. Anchovies are an excellent source of calcium, iron, and zinc."
If you are scared of adding these tiny fish to your diet, but enjoy eating tuna, or salmon, or other canned fish try mashing them into a tuna salad; you'll never know they are there. Personally, I buy skipjack tuna since it is lower in mercury than albacore, or yellow fin. This 'recipe' could also be done with chicken or egg salad if you are not a fan of fish. The anchovies just add a little salty flavor.
1, 5oz can tuna, drained
1, 2oz can anchovies, drained
1 Tbs Mustard
1 Tbs lemon/lime juice or apple cider vinegar
1tsp dried dill
1/4 cup diced celery
2 small dill pickles diced
Ground Black pepper
1. Combine and mash all ingredients together in a medium bowl.
2. Serve on a bed of lettuce, wrap, sandwich, crackers, cucumber slices, whatever works for you and your family. Use fresh lemon/lime wedges or vinegar for extra moisture on your salad.
Want another delicious recipe using anchovies, try my crockpot Chicken Puttanesca.
For more info on anchovies, the difference between oil packed, and salt cured, check out Precision Nutrition's post.
I'm a dietitian with a passion for good nutrition, bold flavors, playing in the dirt, and being with my family.