Vegetable/Fruit Recipes
Feta Garlic Green Beans
Great flavorful side dish your family will enjoy.
Ingredients:
1 lbs fresh green beans, trimmed and snapped in half3 Tbsp. Grass-fed Butter1 red bell pepper cut into half moon shaped slivers1 red onion cut into half moon shaped slivers3 cloves garlic, minced¼ Lbs Omega-3 Pork bacon crispy crumbled1 Tbsp. lemon-pepper seasoning1 Tbsp. T-Coons SeasoningFeta cheese crumbledsalt and pepper to taste
Instructions:
1. Put the green beans in a large skillet with water; bring to a boil. Reduce heat and simmer until beans just start to soften, four to six minutes.2. Drain and place beans on a plae and keep warm. Parmesan Sweet Potato Fries
A great, pleasing side dish that most folks can’t stop with one.
Ingredients:
2 Sweet Potatoes, cleaned and peeledMacadamia Nut Oil½ tsp seasoning salt½ Tbsp. T-Coons Seasoning½ tsp paprika¼ tsp black pepper½ tablespoon garlic powder2 Tbsp dried parsley¼ c Parmesan cheese, grated
Directions:
1. Preheat the oven to 450˚F. Line a rimmed baking sheet with foil or parchment paper. Cut sweet potatoes into thin sticks. Soak in water for one hour, drain and pat dry.2. Combine all seasonings into a Ziplock bag. Drizzle sweet potatoes with macadamia nut oil. Then place the sweet potatoesinto the Ziplock bag and shake to combine. Cheesy Garlic Tomato Parmesan Asparagus
A wonderful side dish the family will enjoy.
Ingredients:
1 lb asparagus spears, woody ends removed3 Tbsp. Haleuwa Heat Macadamia Nut Oil1 Tbsp. minced garlic (or 4 cloves garlic, minced)¾ tsp Kosher salt¼ tsp fresh cracked black pepper1 c shredded mozzarella cheese½ c shredded Parmesan cheese1 white or red onion sliced thinly half moon shaped6-8 cherry tomatoes quartered
Directions:
1. Preheat oven to 425°F. Lightly grease a baking sheet with nonstick cooking oil spray.2. Arrange asparagus on baking sheet.3. In a small bowl mix together oil, garlic, salt and pepper.4. Drizzle the oi mixture over the asparagus and mix together with your hands to evenly coat the asparagus. Stuffed Cabbage
A great dish with cabbage and meat. Everyone enjoyed the meal. It was simple and fast.
Ingredients:
Sauce:1 to 2 c diced tomatoes1 Tbsp. apple cider vinegar½ tsp red pepper flakes1 tsp onion powder1 tsp garlic powder1 tsp oregano (sub Italian seasoning)Redmond Kosher saltBlack pepper¼ cup Macadamia Nut Oil
Cabbage roll:12 cabbage leaves (red or green)1 lbs Grass-Fed Ground Beef 90/101 lbs Omega-3 Ground Pork1 c cauliflower rice5 green onions, thinly sliced1 c chopped spinach1 c shredded Grass-Fed LVC Cheddar Cheese
Directions:
1. preheat oven 375° F degrees
Sauce:1. Puree tomatoes, pple cider vinegar, red pepper flakes, onion powder, garlic powder and oregano in a blender; season with salt and pepper. Cheesy Green Beans
A great side dish the family will enjoy.Ingredients:4 strips Omega-3 Pork Bacon, diced plus two more strips for crispy bacon crumbles1 small onion, finely diced2 cloves garlic, minced3 Tbsp. coconut flour1 c grass fed whole milk2 Tbsp. sour cream or sugar free Greek yogurtFreshly ground black pepper and salt to taste1 lbs. green beans, ends trimmed and cut in half1 c shredded Grass-Fed LVC Cheddar Cheese1 c French’s French Fried onions optionalDirections:1. Preheat the oven to 350°F.2. In a medium skillet set over medium heat, add the bacon. Cook, stirring often, until most of the fat hasrendered and the bacon is beginning to crisp. Volcano Sweet Potatoes
A great twist to twice baked sweet potato that the entire family will enjoy.
Ingredients:
4 sweet potatoes8 strips Omega-3 Pork Bacon
Filling:1 cup grass-fed cheddar cheese shredded1 cup cream cheese1 green onion diced
Dipping/Topping:BBQ sauce sugar freesour creamChives
Instructions:
1. Pre heat oven 350°F.2. Scrub and wash the sweet potatoes. Poke a few holes into each sweet potato with a toothpick to create a vent.3. Cook in microwave until soft.4. Remove sweet potatoes from microwave and leave to cool for 5-10 minutes.5. Slice the ends of the potatoes so they can stand. Use a smal spoon to carve out each sweet potato's inside, carefully ensuring that the walls and bottom are still thick. Mashed Sweet Potato
A great twist for sweet potatoes that the entire family will enjoy.
Ingredients:
4 Omega-3 Pork Bacon crispy crumbled3-5 Sweet potatoes peeled½ White onion cubed2 Bay leaves3 Garlic cloves1 Tbsp. salt2 to 3 Tbsp. grass-fed butter melted1 to 2 Tbsp. sugar free Greek yogurt (sour cream)2 Tbsp. crushed pecansChives to garnish optional
Instructions:
1. Peel sweet potatoes cut into half-inch cubes, then place them in a large pot. Add halved onion, two bay leaves, three garlic cloves, and enough water to cover potatoes then place over medium/high heat.2. When potatoes start to boil, add salt hen reduce heat to med-low, partially cover and cook for 10-12 minutes. Eggplant Lasagna
Wow!!! A great healthy and tasty meal that the entire family will enjoy.Instructions:
Eggplant:2 large eggplants or 4 to 5 small eggplants¼ c macadamia nut oilSalt and pepper
Sauce:1 Tbsp. macadamia nut oil2 lb grass-fed, 90% lean ground meat (Goat, Lamb, Beef, Buffalo, Chicken, or Turkey)½ c white onion diced4 garlic cloves minced¼ c white wine28 oz. can of whole peeled tomatoes1 Tbsp. tomato paste1½ Tbsp. Italian seasoning salt and pepper to taste24 oz jar marinara sauce optional for bottom of dish and on top of last layer of eggplant
Cheese Mixture:16 oz ricotta cheese1 Tbsp. Italin seasoning1 egg½ c grated Parmesan cheese1 c shredded mozzarella cheesesalt and pepper to taste
Topping:1 c shredded mozzarella cheese½ c Parmesan cheese
Directions:
Eggplant:1. Cauliflower-Broccoli Air Fryer
A great vegetables side dish that the entire family will love.
Ingredients:
4 c Broccoli Florets or Cauliflower Florets1 Red Onion cut into half-moon slices1 Bell Pepper: red, yellow or orange sliced into half-moon pieces1 to 2 Tbsp Macadamia Nut Oil1 Tbsp Garlic Powder½ tsp Onion Powder½ Tbsp Italian Seasoning½ tsp Kosher Salt1 tsp Black Pepper¼ c shredded Parmesan Cheese½ Tbsp Cajun Seasoning optional for heat
Instructions:
1. Preheat air fryer to 400°F for five minutes.2. Place the broccoli florets or cauliflower florets or both in a large bowl.3. Pour the macadamia nut oil on tp of the vegetables (broccoli, cauliflower, onions, and bell peppers) then add the spices, Parmesan cheese, salt, and pepper. Cucumber Summer Salad
A great summer salad to serve with any BBQ meat, smoked meat, and even great with hamburgers or hot dogs. In this case it was BBQ Grass-Fed Beef Brisket.
Ingredients:
Salad:
4 to 5 Roma tomatoes chopped3 to 4 medium cucumber sliced and cut in half (half moon shaped)1 medium red onion, sliced moon shaped pieces¼ c cilantro chopped4 to 6 radishes sliced half moon shaped1 red bell pepper diced1 orange bell pepper dicedOptional: spinach, sliced olives, fresh mushrooms sliced, celery diced, crispy crumbled bacon, feta or goat cheese crumbled (any flavor), carrots shreddedDressing:
4 Tbsp exta macadamia nut oil4 Tbsp lemon juice2 Tbsp honey1 Tbsp Italian seasoning4 garlic cloves, pressed½ tsp sea salt, or to taste½ tsp black pepper½ tsp ground cumin sub ½ tsp paprika
Directions:
1. Cooking
"LOW and SLOW"
is the
Slanker Grass-Fed Meat motto!
300+ Health/Nutrition Essays
To read more on nutrition, health and disease, go to:
There you will find short essays with substantiating links to scientific sources and additional commentary. Subscribers to the SGFM newsletter are notified about additional postings to the "Columns" section as they occur.
Questions or Help
903-732-4653 or 866-752-6537
