Category: Health & Wellness

Chicken Spaghetti Squash Skillet

This Chicken and Spaghetti Squash recipe is so tasty and full of fun flavors! If you are a low carb/keto person and miss pasta, you might like spaghetti squash as an alternative. However, this recipe would also be super delicious even without the spaghetti squash!

Lots of healthy protein and fat in this recipe! Enjoy!

INGREDIENTS:

  •  1 large roasted spaghetti squash
  • 2 Tbsp avocado or olive oil
  • 1/2 onion, chopped
  • 4 cloves garlic, minced
  • 1 large head of broccoli, florets only, chopped
  • 1-1.5 lb boneless, skinless chicken breast, chopped
  • 3 cups baby spinach
  • 1 cup sun-dried tomatoes (if in liquid, drain first. You can also used dried)
  • 2 Tbsp fresh basil, chopped
  • 1 tsp pink Himalayan or sea salt, to taste
  • 2/3 cup feta cheese, crumbled
DIRECTIONS:
SPAGHETTI SQUASH
Preheat oven to 400F
Cut ends off the squash and slice it in half, lengthwise. Scoop out and toss the seeds and “innards”. 
Drizzle the inside of each half with oil and spread it around with your fingers. Sprinkle with plenty of salt. 
Place the squash face down on a baking sheet and bake for 35-50 minutes (depending on how soft you want it and how big the squash is). Test by sticking a fork into the squash to make sure it is soft to test doneness.
Remove the squash from the oven and once it is cool enough, use a fork to scrape out the insides into the “spaghetti strands”. 
CHICKEN MIXTURE
Heat a large skillet on the stove over med-high and add the avocado oil. Once the oil is warm, add the chopped onion and saute until soft. 
Next, add the chopped chicken and garlic to the skillet; sprinkle with salt and pepper and cook, stirring occasionally, until cooked through. 
Add the broccoli florets, sun dried tomatoes, spinach and basil. Cover the skillet and allow to cook until spinach is wilty and broccoli is cooked, but not too soft (3-5 minutes). 
Stir in the cooked spaghetti squash and feta cheese. Season with any additional salt and pepper desired and serve!

Baked Crack Chicken Breasts

What is not to love about this recipe? There’s bacon, cream cheese, melted cheddar all slathered on chicken breast! It is amazing, low carb and will leave you feeling super satisfied! This recipe is full of protein and good fat…you will NOT miss all the carbs!

INGREDIENTS:

  • 4 slices bacon, diced and cooked
  • 1 Tbsp butter
  • 4 boneless, skinless chicken breasts, pounded to 1/4-inch thickness
  • Pink himalayan salt and ground pepper, to taste
  • 1/2 tsp garlic powder
  • 1/2 tsp paprika

For the topping:

  • 4oz cream cheese, softened
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp dried dill weed
  • 1/2 tsp dried chives
  • 4 oz shredded cheddar cheese

For garnish:

  • chopped fresh parsley
  • sliced green scallions
DIRECTIONS
1. Preheat oven to 400F.
2. Grease a 9×13 baking dish with butter and set aside.
3.Pound chicken breasts to 1/4-inch thickness and season with salt, pepper, garlic powder, and paprika.
4. Set a large skillet over medium-high heat and add butter and, once the butter has melted, add the chicken breasts. 
5. Cook the chicken breasts for 2 to 3 minutes on each side (or until golden brown).
6. Remove chicken from the skillet and place in your prepared baking dish. 
7. In a small bowl combine cream cheese, garlic powder, onion powder, dill weed, and chives; mix well. 
8. Top each chicken breast with 2 tbsp of the cream cheese mixture. Spread to coat each chicken breast well.
9. Sprinkle half of the bacon on top of the chicken. Then sprinkle the shredded cheese over the chicken breasts.
10. Bake, uncovered, for 15 minutes, or until chicken is cooked through (165F internally with a meat thermometer) and the cheese is golden and melted.
11. Remove from oven,
garnish with remaining bacon, fresh parsley, and scallions and ENJOY!!

Ground Pork Stuffed Mushrooms

Ground Pork Stuffed Mushrooms

It doesn’t have to be a challenge to have delicious meals and appetizers during the holidays that are also good for you (and don’t derail you)! We stick to low carb during the holidays and even those who aren’t following the same protocol LOVE the food! You can’t go wrong with healthy fats, lots of great herbs and spices in addition to your pasture raised meat! In fact, when you load up on the good stuff and make sure to have lots of protein, the cravings for the garbage just aren’t as strong! 

Enjoy this delicious recipe that can be switched up with different flavors very easily!

INGREDIENTS:

  • 1 lb ground pork (sometimes I use Italian, sometimes I use plain)
  • 1 lb cremini mushrooms
  • 4 oz cream cheese
  • 1/3 cup shredded mozzarella
  • Pink himalayan or sea salt, as desired
  • Ground pepper, as desired
  • 1/2 tsp red pepper flakes (more or less depending on preference)
  • 1/4 cup grated parmesan cheese
DIRECTIONS:
1) Preheat your oven to 350F. Clean the mushrooms and remove the stems.
2) In a large skillet over medium heat, brown the ground pork then move it to a large mixing bowl.
3) Add the cream cheese, mozzarella cheese, and combine. Add salt and pepper as desired.
4) Spoon the mixture into the mushroom caps. Sprinkle with Parmesan cheese. 
5) Put the prepared mushrooms into a casserole dish and bake for 25 minutes, until the mushrooms are soft and the cheese is golden.
Enjoy!

Pork Chops with Rosemary Mushroom Cream Sauce

Pork Chops with Rosemary Mushroom Cream Sauce

The flavor in these pork chops is mouthwatering! These turned out so delicious and moist. I grew up really disliking pork chops; however, the key is to not overcook them! I always thought they were dry. I have learned as an adult that the meat thermometer is our friend! I make sure to use that to ease my mind in terms of cooking pork enough, but not so much that it’s overdone. 

If you like the mushroom flavor, I highly suggest using a truffle salt with this dish! It’s spendier, but you can find small containers of it at some specialty stores, so you don’t have to commit to a big expensive jar of it! 

This is really a very simple recipe! Few ingredients and very little prep involved! Enjoy!

 

INGREDIENTS:

  • 2 Tbsp olive or avocado oil
  • 4 bone-in pork chops
  • 3 medium shallots, chopped
  • 12 oz cremini mushrooms, sliced thin
  • 1/2 tsp fresh rosemary, chopped
  • Pink Himalayan or sea salt (or truffle salt), to taste
  • Fresh ground pepper, to taste
  • 2/3 cup heavy cream

DIRECTIONS:

In a large skillet, heat oil on medium-high. Season pork chops with salt and pepper on both sides. 

Cook pork chops until browned on both sides (around 5-6 minutes). Remove from skillet and cover to keep warm. 

Reduce heat to medium, pour off excess fat from skillet. Add shallots, mushrooms, rosemary and a pinch of salt. Cook about 5 minutes, stirring occasionally. 

Add cream then add the pork chops back into the skillet with the sauce.

Simmer about 5 minutes until the pork chops are cooked through (145F).

Spinach Artichoke Stuffed Pork Chops

Spinach Artichoke Stuffed Pork Chops

I’ve said this here before, but I used to hate pork chops! I learned only recently that it’s all about how you cook them. Not only were these juicy and tender, but obviously there was a bunch of deliciousness stuffed into them! 

This keto/low carb pork chop recipe is super filling. You really don’t need any kind of a side dish served with it. 

There is a lot of dairy in this recipe. I always opt for organic when I can and definitely go for products without added hormones.

For the mayonnaise I opt for something made with olive or avocado oil. I avoid industrial seed oils like canola, corn and soy as much as possible! These are highly inflammatory!

Just like with our meat choices, all of this has an added impact over time! 

INGREDIENTS:

  • 4 oz cream cheese, softened
  • 2 Tbsp sour cream
  • 3 Tbsp mayonnaise
  • 1/2 can artichoke hearts, drained and chopped
  • 5 oz frozen spinach, thawed and drained
  • 1 clove garlic, minced
  • 1/3 cup mozzarella, shredded
  • 2 Tbsp parmesan cheese, freshly grated
  • Pink Himalayan salt (to taste)
  • Fresh ground pepper (to taste)
  • Crushed red pepper (to taste)
  • 4 pork chops (pasture raised)
  • 2 Tbsp olive or avocado oil, divided

DIRECTIONS:

  1. In a large bowl, mix together the cream cheese, sour cream, mayonnaise, artichoke hearts, spinach, garlic, mozzarella, parmesan and desired amount of salt, pepper and red pepper flakes. Combine well. 
  2. Season the pork chops on both sides with salt and pepper. Cut slits into the thick parts of the chops deep enough so you can fill them with roughly 1.5 Tbsp of the spinach artichoke filling. 
  3. In a large skillet, heat 1 Tbsp of the oil over medium heat. Cook 2 pork chops at a time until they are cooked through (around 4-5 minutes per side). 

Enjoy!!

Greek Stuffed Chicken

Greek Stuffed Chicken

This Greek Stuffed Chicken recipe looks fancy, but it really doesn’t take much time in the kitchen or any special tricks. It has amazing flavor with the dill, lemon, feta, garlic…so tasty! This dish is low carb/keto and very filling; no sides needed!

INGREDIENTS:

  • 4 boneless, skinless chicken breasts (pasture raised)
  • 3 Tbsp avocado or olive oil
  • 1 Tbsp fresh squeezed lemon juice
  • 1 Tbsp fresh dill, chopped (extra for garnish)
  • 1 Tbsp fresh parsley, chopped (extra for garnish)
  • 2 cloves garlic, minced
  • pink Himalayan salt (to taste)
  • Fresh ground pepper (to taste)
  • 1 small zucchini, halved and sliced thin
  • 2 medium tomatoes, halved and sliced thin
  • 1/2 red onion, halved and sliced thin
  • 2 lemons, halved and sliced thin
  • 1 cup crumbled feta
  • 1 cup mozzarella, shredded

DIRECTIONS:

  1. Preheat oven to 400F. 
  2. Make 4-5 deep slits in each chicken breast (do not cut all the way through). 
  3. Place the chicken breasts in a casserole dish.
  4. In a small bowl, combine the oil, lemon juice, dill, parsley and garlic. Whisk and the drizzle over the chicken breasts, making sure the oil gets inside the slits you just made. 
  5. Stuff each chicken breast with the thinly sliced tomatoes, zucchini, red onion and lemons. 
  6. Season with desired amount of salt and pepper. 
  7. Sprinkle feta and mozzarella on top of the chicken and bake at 400F for about 25 minutes, or until no longer pink inside!
  8. Garnish with extra dill and parsley. Enjoy!

Ginger Pork Bowl

Ginger Pork Bowl

If you love lots of flavor and you love a meal in a bowl, this is for you! Your taste buds will be very entertained with the different tastes in this dish! This is a low carb/keto version, but you can use rice or quinoa if you prefer that to riced cauliflower. 

INGREDIENTS:

  • 6 green onions, finely chopped
  • 3 Tbsp coconut aminos (healthier version of soy sauce!)
  • 2 tsp brown sugar monk fruit sweetener 
  • 1/2 tsp crushed red pepper
  • 1 Tbsp minced fresh ginger
  • 1 clove garlic, minced
  • 1 lb pasture raised ground pork
  • 1 Tbsp avocado or olive oil
  • 1 medium cucumber, peeled and chopped
  • 1/2 cup fresh herbs of choice (mint, cilantro or basil)
  • Riced cauliflower, cooked
  • Lime wedges for garnish

DIRECTIONS:

  1. Combine half of the chopped green onions with the coconut aminos, monk fruit sweetener and crushed red pepper. 
  2. Heat 1 Tbsp avocado oil in a skillet over medium-high heat. Add ginger and garlic and cook about 30 seconds.
  3. To the skillet, add pork, stirring and breaking up as it cooks. 
  4. When pork is cooked through, add coconut amino sauce. 
  5. Cook another few minutes while stirring to allow flavors to combine well. 
  6. In a medium sized bowl, combine the remaining green onions, cucumber and herbs of choice. 
  7. Spoon pork mixture over cooked riced cauliflower and top with cucumber mixture. Garnish with lime wedges and enjoy!

Buy Pork for this Recipe

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Berry Chicken Summer Salad

Chicken Berry Salad

There’s nothing like a fresh salad with juicy berries for a delicious summer dinner! Easy and little cooking involved for those hot days. I love using Sun Valley Mustard for recipes and of course this one did not disappoint! It’s so great with chicken!

We offer several varieties of mustard flavors. I used Chardonnay for this recipe, but I think a number of them would have been just as good!

INGREDIENTS:

  • Cooked, whole chicken (you’ll want 3+ cups of bite size pieces of chicken)
  • 1 shallot, finely diced
  • 2 Tbsp red wine vinegar
  • 1/3 cup olive or avocado oil
  • 2 tsp gourmet mustard
  • 2 cups mixed greens
  • 1.5 cups berries of choice (sliced if necessary)
  • 1/4 cup fresh basil or mint leaves (I used mint leaves from my herb garden, and it was amazing)
  • Pink Himalayan salt, to taste
  • Fresh ground pepper, to taste

DIRECTIONS:

  1. Remove meat from chicken and cut into bite sized pieces. 
  2. In a small bowl combine the shallot, red wine vinegar, mustard and a pinch of pink Himalayan salt and fresh ground pepper. Whisk.
  3. Keep whisking as you add in the oil of choice. 
  4. Place all of your greens, berries and chicken in a salad bowl or dish into individual bowls/plates. 
  5. Garnish with mint or basil and drizzle with dressing!
  6. Enjoy!

Buy Chicken for this Recipe

Get fresh chicken delivered to your door. Buy chicken in bulk from a whole fryer chickens to drum sticks and chicken wings.

These meat chickens are raised on a pasture in moveable pens so that they are given the opportunity to be on fresh grass every day.

Grass Finished Beef Versus Grain Finished Beef and Nutrition

Grass Finished Beef Versus Grain Finished Beef and Nutrition

When considering the nutrition of grass finished beef versus grain finished beef, it is first important to understand that I am focusing on pasture raised with no added hormones or antibiotics for both finishes. Meaning, the comparison here will be on cattle raised humanely and as healthfully as possible (not on feedlots). Nutrition outcomes would be far different (and an unfair comparison) if it were on grass fed and finished cattle versus feedlot cattle.

In the holistic/paleo/keto world we have been told for a while now that grass finished is far superior to grain finished beef. However, it seems that this is a little bit of a misinterpretation. There are other reasons that go beyond nutrition that might encourage you to opt for just grass finished beef, but grain finished is a very nutrient dense option still!

Here’s where the confusion has come in: grass finished beef does have nutritional advantages over grain finished beef. However, how significant those differences are as well as how significant those particular nutrients are matters! Let’s break down some of the nutritional claims of grass finished versus grain finished beef:

Omega-3 Fatty Acids

On the Standard American Diet, people tend to consume far too much omega-6 versus omega-3 fatty acids. Since our bodies need a flip flopped ratio of omega-3 to omega-6 (where omega-3 is higher), we have an epidemic of inflammation in our country and this is one reason why. It’s great (and quite necessary) that we have some attention on this issue. However, grain finished has gotten a little bit of a bad rap because of this perspective.

While it’s true that the omega-3/omega-6 profile is better in grass versus grain finished beef, any kind of beef just isn’t a great source of omega fatty acids. Therefore, this is not a very relevant point. Truly, you are far better off going for some wild caught fish if you are trying to get more omega-3s in your diet, versus expecting to get enough of it from beef. And in order to limit the omega-6s, consume less corn, canola and soy oils (in other words, less processed/boxed foods!). Here’s some information on reducing inflammation in your body.

Fats

This one is actually not what one might expect. Grass finished beef is actually shown to have less of the good fat, MUFA (monounsaturated fat) than grain finished. It alsoA 2014 study found that grass-fed beef had significantly less content of in addition, a study at Texas A&M found that grass finished also contains more saturated fat and trans-fat than grain-finished beef.

Here’s a good comparison chart from Grass Fed vs Grain Fed Beef: Which is Better? – Dr. Robert Kiltz (doctorkiltz.com)

Fatty Acid Grain Fed Beef Grass Fed Beef
PALMITIC ACID 27.7% 27.5%
STEARIC ACID 12.8% 17.5%
OLEIC ACID 30.9% 37.6%
LINOLEIC ACID 3.3% 1.1%
ALPHA-LINOLENIC ACID 0.2% 0.8%
TOTAL SFA 47.7% 50.4%
TOTAL MUFA 47.9% 46.3%
TOTAL PUFA 3.5% 1.9%

The bottom line here is that the typical arguments for grass finished versus grain finished that are specifically about nutrient density, don’t necessarily apply. However, there are other reasons to opt for grass finished beef, depending on your preferences. For example, grass finished beef tends to be leaner, just like animals that live in the wild.

On the other hand, grain finished tends to be more affordable and there are plenty of people out there that just prefer the flavor and texture over grass finished.

The most important thing to understand is that there is a lot of information claiming that grain finished is far more nutrient dense than grass finished, and when you look a little closer and consider the big picture, that’s just not necessarily true.

Resources

Impact of grass/forage feeding versus grain finishing on beef nutrients and sensory quality: The U.S. experience – ScienceDirect

The importance of the ratio of omega-6/omega-3 essential fatty acids – PubMed (nih.gov)

How Too Much Omega-6 and Not Enough Omega-3 Is Making Us Sick (chriskresser.com)

final_grain-finished-beef-vs-grass-finished-beef5_052919-14.pdf (ndbeef.org)

Publication : USDA ARS

Omega-3 Fatty Acids – Health Professional Fact Sheet (nih.gov)

Ground beef from grass-fed and grain-fed cattle: Does it matter? | Animal Science (tamu.edu)

Wine Braised Short Ribs

Wine Braised Short Ribs

INGREDIENTS

  • 2 Tbsp olive or avocado oil
  • 3-4 lbs bone-in short ribs
  • Pink Himalayan salt + pepper, to taste
  • 1 large onion, diced
  • 1 stalks celery, diced
  •  2 carrots, diced
  • 3 cloves garlic, crushed
  • 2 Tbsp tomato paste
  • 2 cups wine: Cabernet Sauvignon
  • 3 cups beef broth (great opportunity to use bone broth to boost the nutrient density!)
  • 2 bay leaves
  • 1 sprig thyme
  • 1 sprig oregano

DIRECTIONS

Preheat the oven to 350°F.

Rinse and pat dry the bone-in short ribs and generously season with salt and pepper.

Heat 2 Tbsp oil in 6 Qt Dutch oven over medium-high heat. Brown the ribs in two batches for 5-6 minutes on each side, then transfer to a plate and set aside.

Add the onion and cook for 8-10 minutes or until translucent and softened. Add the celery and carrots and cook for 3-5 minutes.

Add the garlic and tomato paste and cook for a few more minutes.

Stir in the wine, bring to boil, lower the heat to medium and simmer until it reduces in half, about 15-20 minutes.

Add the beef broth and stir.

Transfer the meat back to the pot, add the herbs.

Cover with the lid and transfer to the oven.

Cook for 2 ½-3 hours or until the ribs are tender.

Transfer the meat to the plate and cover with foil.

Strain the sauce and set discard the vegetables.

Pour the liquid back to the pot and simmer until it thickens.

Buy Meat for this Recipe

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