Carolyn Coffin Coaching

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Spaghetti and Meatballs

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Nothing screams North American classic dish like spaghetti and meatballs! Check out this healthy version that preserves all the taste but doesn’t leave you in a carb coma in the hours to follow. Ask any real food lover and they’ll tell you the spaghetti-squash-for-pasta-swap is a tried and true secret weapon.

PS: The meatballs can be made with beef, pork, turkey, or sausage.

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Spaghetti and Meatballs
Recipe type: Entree
Cuisine: Italian
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
Ingredients
  • SPAGHETTI
  • 1 large spaghetti squash
  • SAUCE
  • 1 jar marinara sauce
  • MEATBALLS
  • Can be made with ground beef, pork, turkey or sausage.
Instructions
  1. Preheat oven to 375F.
  2. Pierce the squash all over with a sharp knife and place the whole thing in the oven for ~20 minutes. This softens it so it's easier to cut (i.e. lowers the risk of losing your hand!).
  3. Using oven mitts or towels, remove from oven and slice in half.
  4. Scoop out seeds with a spoon and place both halves back into oven face down on rack for another 20-25 minutes.
  5. Once cooled, shred the squash with a fork to create "noodles."
  6. Plate the spaghetti squash in a large serving bowl and top with marinara sauce and meatballs.
  7. After presenting the dish, toss to evenly coat the squash with sauce.

 

Pumpkin Chili

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When the cold weather officially arrives, what better comfort food is there than chili? This sweetly savoury chili is spicy but not too hot. To turn up the heat, add more chili powder or tabasco sauce to suit your taste.

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Pumpkin Chili
Recipe type: Beef Entree
Cuisine: Italian
Prep time: 
Cook time: 
Total time: 
Serves: 8 servings
 
Ingredients
  • 2 cups bell peppers, diced
  • 2 cups onion, diced
  • 1 cup mushrooms, sliced
  • 1 clove of garlic
  • 1-3 hot peppers, depending on preference
  • 2 tbsp butter or coconut oil
  • 3 lbs beef, ground (or chicken, pork, lamb)
  • 1 tbsp coconut oil or butter
  • 1 whole cinnamon stick (or ground cinnamon)
  • 3 tbsp chili powder
  • 2 tbsp pumpkin pie spice
  • 1 tbsp cocoa powder
  • 1 tsp coriander
  • 3 cups pureed pumpkin
  • 1 cup chicken stock
  • 1 cup white wine
  • 28 ounces diced tomotoes (with juice)
Instructions
  1. Saute the peppers, onion, mushrooms, garlic, and hot peppers in coconut oil or butter on stovetop.
  2. In a separate pan, brown the beef and combine.
  3. Season mixture with cinnamon, chili powder, pumpkin pie spice, cocoa powder, and coriander.
  4. Transfer to crockpot and add remaining ingredients.
  5. Set to low for 8 hours.

 

Chicken Caesar Salad

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Chicken Casear SaladCaesar salad is considered by many to be an all-time favourite. Minus the croutons, this classic salad is the perfect go-to starter.

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Chicken Caesar Salad
Recipe type: Salad
Cuisine: Italian, Mexican
Prep time: 
Cook time: 
Total time: 
Serves: 4 servings
 
Ingredients
  • 1 whole chicken, cooked in slow cooker
  • Salt & freshly ground pepper to taste
  • 1 head romaine lettuce
  • 2-4 cloves garlic, depending on taste
  • ¼ tsp dry mustard
  • 2 anchovies, minced
  • 3 capers, or to taste
  • ¼ cup olive oil
  • ¼ cup grated Parmesan cheese
  • 1 egg yolk
  • Juice of 1 lemon
Instructions
  1. Clean whole chicken -- including insides -- by running under cold water and patting dry.
  2. Place chicken in slow cooker and sprinkle with salt & pepper and other desired spices.
  3. Cook on low for 8 hours.
  4. Wash and dry the lettuce and place in plastic bag with paper towel until serving time.
  5. In a medium sized mason jar, mash garlic cloves. Add mustard, anchovies and capers. Mix together well.
  6. Drizzle olive oil down the side of the jar, turning it continuously.
  7. Add egg yolk and lemon juice. With top of mason jar on, shake well. Let sit until serving time (30 mins - 1 hr).
  8. Tear lettuce into bite-sized pieces and place in wooden salad bowl.
  9. Pour with desired amount of dressing. Toss lightly until all leaves are coated.
  10. Add the pepper and Parmesan and toss again.

 

Primal Pizza

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Primal PizzaPizza is one of the foods that can be a deal-breaker when switching to real food. Our society eats so much pizza that it’s often too daunting to imagine life without it. Ready for the good news? You can still enjoy this cultural staple by simply taking control of the crust with this recipe, and then loading on all of your favourite toppings just like normal. You’re welcome!

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Primal Pizza
Recipe type: Beef/Pork/Lamb
Cuisine: Italian
Prep time: 
Cook time: 
Total time: 
Serves: 4 servings
 
Ingredients
  • 3 eggs, whisked
  • ½ cup coconut milk
  • 2 tbsp garlic, minced
  • ¼ cup coconut flour
  • ¼ cup almond flour
  • 1 tsp baking powder
  • Salt and pepper to taste
  • Optional: herbs and spices such as basil, oregano, thyme or onion powder
  • 1 can tomato paste
  • Toppings of your choice: sausage, chicken, olives, sundried tomatoes, bell peppers, and cheese
Instructions
  1. Preheat oven to 350 F.
  2. Mix eggs, coconut milk, and garlic in a bowl and mix together well.
  3. Add remaining ingredients (except tomato paste and toppings) and stir until a smooth consistency is reached. (Note: it will be a bit runnier than traditional wheat flour dough.)
  4. Line baking sheet with parchment paper and spread mixture evenly to edges (~1/8" thick).
  5. Cook ~12-15 minutes or until crust is lightly browned and not sticky to touch.
  6. Spread with tomato paste and dress with favourite toppings.
  7. Cook another 10 minutes or until cheese melts and edges are not burnt.

 

Caprese Salad Sticks

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Caprese salad sticksThis perfect party appetizer is hardly reinventing the wheel, but sometimes we just need gentle reminders about the simplicity of eating real food. You’ll be reaching for these cute and colourful little finger food skewers when all your cherry tomatoes ripen at the same time, but they’re really a nice treat at any time of the year.

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Caprese Salad Sticks
Recipe type: Appetizer, Salad
Cuisine: Italian, Mediterranean
Prep time: 
Total time: 
Serves: 5 servings
 
Ingredients
  • 1 cup cherry tomatoes
  • Extra virgin olive oil
  • Balsamic vinegar
  • Sea salt
  • 1 cup bocconcini (mini size) or mozzarella balls (similar in size to tomatoes)
  • Fresh basil leaves
  • Wooden skewers or medium-sized toothpicks (for smaller skewers)
Instructions
  1. Add the cherry tomatoes to a medium sized mixing bowl, drizzle with olive oil and balsamic vinegar, sprinkle generously with sea salt, and toss to coat.
  2. Add the bocconcini to a second medium mixing bowl, drizzle with olive oil and balsamic vinegar, sprinkle generously with sea salt, and toss to coat.
  3. Thread the tomatoes, bocconcini, and basil onto the skewers in this order: tomato, bocconcini, basil (fold larger leaves in half), tomato, basil, bocconcini (for smaller skewers/toothpicks, one ingredient per stick works best). Repeat with the remaining skewers. Arrange on a platter.