Erb Family Foods

Core Plan

Chicken Soup

April 26, 2023
Cuisine
Course

Chicken Soup for the Soul + Spine 🥣

You’ll need
• Leeks
• Carrots
• Rib of Celery
• 1/2 Onion
• Radishes
• I-2 cloves garlic
• 1/2 cup of long grain wild rice (avoid for advanced plan)
• 4 chicken breast
• 4 boxes of chicken broth
• favorite seasonings

Boil a pot of chicken broth with all of the ingredients chopped. Once chicken is cooked thoroughly, remove to shred then put back in. Soup is ready when chicken is cooked & shredded – and when veggies are soft. Be sure to season well – garlic powder, onion powder, parsley, Italian seasoning, salt, pepper & etc. Enjoy!

“Wonton” Soup

April 26, 2023
Cuisine
Course

“Wonton” Soup without the Wontons🍲
FOR THE MEATBALLS
• 2 Pounds Ground Turkey
• 1 Egg
• 1 Small Onion or 1/2 Large Onion
• 1 Cup Parmesan Cheese, shredded
• 1 Teaspoon Pure Sesame Oil
• 1 Teaspoon Salt & Pepper
• 1 Teaspoon garlic powder & parsley/or italian
FOR THE SOUP
• 1 Quart Chicken Broth
• Inch of fresh Ginger or more, chopped into pieces
• Freshly chopped Green Onions

1. Heat oven to 400•
2. In a large bowl, place ground turkey, egg, chopped onion, Parmesan cheese, sesame oil & spices. Stir well to combine.
3. Round turkey into 1 inch balls and place in a large glass pans. (I made two dishes of turkey meatballs).
3. Place turkey meatballs in oven for 18-25 mins.
4. Heat chicken broth in a pot on the stove for the soup. Add ginger. And add meatballs when ready from oven.
5. Add green onions & additional spices you like. Enjoy!

White Chicken Chili Enchiladas

April 26, 2023
Cuisine
Course

White Chicken Chili Enchiladas 🐔 🧀

you’ll need:
8 grain free tortillas (almond flour siete)
2 cup cooked chicken
1-2 cup shredded monterey jack cheese
1 tbsp butter
4 tbsp cream cheese
1 cup chicken broth
1/2 cup whole milk plain yogurt
4 oz can diced green chilies, drained

preheat oven to 350 degrees.
roll up tortillas with chicken & cheese (save some cheese for topping)
place seam side down in dish.
in a saucepan, melt butter.
stir in cream cheese. stir until combined.
add broth & simmer over medium heat. stir frequently until bubbly.
add yogurt & diced green chilis. do not boil.
pour sauce over enchiladas.
top with remaining shredded cheese.
bake 20-25 min or until cheese melted.
enjoy!!

Keto Turtles

April 26, 2023
Cuisine
Course

Caramel Chocolate Clustere/Keto Turtles 🍫

You’ll need:
Caramel:
¼ cup butter
1 cup sweetener
½ cup heavy cream
½ tsp vanilla extract
Other:
2 cup Lily’s sugar free chocolate chips
2 cup raw almonds

Directions:
Roast your raw almonds. You can roast them in a pan with butter.
Make your caramel sauce by adding the sweetener into a pan on medium heat. Stir until it turns into a golden brown amber color.
Add the heavy cream, vanilla extract, butter and stir until the caramel sauce thickens.
Add the roasted almonds into the caramel sauce pan and mix it together.
On a baking sheet lined with parchment paper, add scoops of the caramel almond mixture and form clusters.
Freeze the caramel clusters for 5-10 minutes.
Melt your sugar free chocolate chips, take the caramel clusters out from the freezer and drizzle it on the caramel clusters.
Top with some flaky sea salt.
Freeze for 2-3 hours and enjoy!

Cajun Sausage Grain Free Pasta

April 26, 2023
Cuisine
Course

Creamy Cheesy Cajun Sausage Grain Free Pasta 🍝 🧀

Need:
1 box of Banza pasta (grain free)
4 tbsp Butter (divided)
All beef sausage no nitrates (cooked/sliced) or choice of protein (chicken, or mix of sausage & chicken)
1 half onion, chopped
2-3 cloves of garlic, minced
1 cup Heavy whipping Cream
1/2 cup parmesan cheese
Seasonings – garlic powder, Cajun, salt, pepper

Boil pot of water for the Banza chickpea pasta. Cook noodles according to package (about 7 minutes). Drain & set aside.

Next, add 2 tbsp butter to pan. Add sausage or choice of protein. Add seasonings to protein (Cajun, salt, garlic powder, etc). Cook until browned. Remove from pan. Add another 1-2 tbsp of butter. Once melted, cook onions & garlic. Add heavy whipping cream & Parmesan cheese. Keep stirring then add the protein back in. Enjoy! Sprinkle with seasonings of choice!

Lemon Dill Salmon & Green Beans

April 26, 2023
Cuisine
Course

Our favorite salmon + green beans! 😊

1 pound salmon, skin removed, bite sized pieces
Lots of Seasonings – salt, pepper, lemon, garlic, dill
1 or 2 lemons to squirt lemon juice
1 tbsp avocado oil
2 tbsp butter (divided)
1 small package of fresh green beans
1/2 cup chicken broth
1/2 cup heavy whipping cream
1 tsp+ xanthan gum to thicken

1. Remove skin from salmon, slice into bite sized pieces. Season with lemon, garlic, dill, salt, pepper.
2. Cook salmon in avocado oil & 1 tbsp of butter on medium heat until cooked through. Then remove from pan.
3. Add 1 tbsp butter, green beans & salt to the pan. Squeeze lemon juice.
4. Add chicken broth & heavy whipping cream. Stir.
5. Add xanthan gum to thicken.
6. Place salmon back in pan & serve! Optional – top with capers.

Low Carb Onion Rings

April 26, 2023
Cuisine
Course

Low Carb Onion Rings 🧅

Ingredients:
2-3 organic sweet onions
1 cup Almond Flour
3 tbsp Coconut Flour
3/4 cup Parmesan Cheese
1/2 tsp Paprika
1 tsp dried Parsley
1/2 tsp Salt
1/2 tsp Pepper
3 eggs
Olive or avocado oil

1. Slice onions somewhat thick, into rings.
2. In a separate bowl, place flours, Parmesan cheese & seasonings. Stir til combined.
3. In a separate shallow bowl, whisk eggs.
4. Cook oil in deep pan on stove on medium heat.
5. Do a 2-3 onion rings at a time. Coat onion ring in egg, flour then egg again before frying on stove.
6. Place carefully on dish lined with paper towels. And serve!

Berry Cobbler

April 26, 2023
Cuisine
Course

No sugar | No grains Berry Cobbler

For the filling:
3 cups berries
1/4 teaspoon xanthan gum (to thicken)
2 tablespoon Swerve (or other sweetener)
Juice of half of a lemon or approx 1 tsp

For the topping:
2 tablespoons butter
2/3 cup almond flour
2 tablespoon Swerve (or other alternative)
1/2 teaspoon lemon juice

1. In a bowl combine the berries, xanthan gum, sweetener, and lemon juice and mix well until coated.
2. Add the berry mixture to a baking dish.
3. Melt the butter. Stir in the almond flour, sweetener, and lemon juice until a crumbly dough forms.
4. Using your hands, crumble the dough over the berry mixture in clumps.
5. Bake in oven at 375 for 18-22 minutes or until the crust is golden brown and the berries are bubbling. Serve warm or cold.
*we whipped 2 cups heavy whipping cream until creamy, added about 1/2 tsp stevita & 1 tbsp vanilla extract. delish!

Creamy Tuscan Chicken

April 26, 2023
Cuisine
Course

Creamy Tuscan Chicken 🐔 🍅

5-6 thin boneless, skinless chicken breast
2tbsp butter
2tbsp olive oil
2-3 garlic cloves
Basil & Oregano (Spices or Fresh)
2 handfuls of tomatoes, sliced
2 cups spinach
1 cup heavy whipping cream(or more)
1/2 cup parmesan cheese
Salt & Pepper

1. Season chicken breast with salt, pepper & garlic powder. Cook chicken breast on medium heat in 1tbsp olive oil & 1tbsp butter.
2. Remove chicken from pan & set aside.
3. Add 1tbsp olive oil & 1tbsp butter to pan. Heat garlic til fragrant.
4. Add tomatoes to pan. More salt. Add basil & oregano. Cook 2-3mins.
5. Add spinach. Wait until wilted.
6. Add heavy whipping cream. Simmer 3 mins.
7. Remove from heat & mix in parmesan cheese.
8. Place chicken back in pan & serve!

Healthy Snickers

April 26, 2023
Cuisine
Course

*Core Plan*

Healthy {Stuffed Dates} Snickers 🥜

10-12 Medjool Dates (pitted or not)
1/2 cup Unsweetened, Organic Peanut Butter
1/2 cup Lily’s no sugar added, Chocolate Chips (semi sweet, milk or dark chocolate. I used semi sweet!)
1 tbsp Coconut Oil
2 tbsp Raw Organic Peanuts

Ingredients:
1. Slice your dates in half (remove pit).
2. Fill the dates with about 1/2 tsp of peanut butter.
3. Melt your chocolate chips with coconut oil on stovetop, in a small pot. *while the chocolate chips are melting, prepare a parchment lined tray
4. Slightly close the stuffed dates then cover with melted chocolate using a toothpick. Place on parchment paper tray. Sprinkle with chopped nuts.
5. Refrigerate and enjoy after 30 mins!

*Optional: add salt. Or add chopped peanuts inside the dates along with the peanut butter.

+These are Core Plan since Dates have natural sugar

Grain Free Pasta Salad

April 26, 2023
Cuisine
Course

EASY Grain Free Pasta Salad!
• 1 package of Banza pasta, or other grain free pasta
• Your favorite veggies like red onion, cucumber, olives, tomatoes, bell peppers, grated carrots, spinach
• Optional handful of mozzarella cubes
• 1/2 Cup Parmesan cheese, grated
• 1/2-1 Cup Primal Kitchen Mayo (depends on your preference)
• 2-4 Tbsp Olive Oil
• 1-2 Tbsp Lemon Juice
• Garlic powder, salt + pepper

Boil grain free noodles on stovetop as directed on package. Drain and set aside to cool. Chop up favorite veggies to add (&cut mozzarella). Add Parmesan cheese. Add Mayo, olive oil & lemon juice. Add salt, pepper & garlic powder to taste. Chill in fridge for an hour & enjoy. (Can eat right away but it taste better after being in the fridge!) taste for additional dressing (Mayo, olive oil, lemon juice).

Note: can add the Mayo, olive oil & lemon juice to pasta before the veggies if preferred. Also, some red wine vinegar and fresh minced garlic are a nice add to finish off this dish.

Garbage-Free, Grain Free, Chick-Fil-A Nuggets

April 26, 2023
Cuisine
Course

Garbage-Free Chick-fil-A Nuggets! 🐔❤️

Ingredients:
• 2 lbs boneless, skinless chicken breast
• 1/4 cup pickle juice
• 1 egg, mixed
• 2 tbsp whole milk yogurt/or amasai
• 1/4 tapioca starch (potato starch ok)
• 1 tbsp paprika
• 1 tsp salt & black pepper (or more)
• 1/2 tsp garlic powder
• 1/2 cup coconut oil for frying

1. Cut your chicken into 1” chunks. Place the chicken in a ziploc bag and add the pickle juice. Marinate in the fridge for 1 hour.
2. After 1 hour, open the bag and pour out any excess pickle juice. It does not have to be perfectly drained just not really juicy.
3. Mix the egg in a bowl. Then add the yogurt/buttermilk/cream and mix together. Pour into the ziploc bag. Let sit for five minutes but make sure the chicken is coated in the liquid.
4. Again, open the bag and pour out excess liquid if there is any. Texture is important at this point, the pieces should be wet but not swimming in liquid.
5. Prep your dry ingredients by stirring them all together in a bowl. Add to the bag and mix them together by shaking and rubbing the bag so it’s evenly coating the chicken.
6. Heat up skillet of coconut oil on medium heat.
7. Fry your chicken pieces, flipping every few minutes until nice and golden brown. It should take about 6-8 minutes per batch. Don’t overcrowd skillet
7. Drain chicken on a dish with paper towels as you cook the rest of the chicken
8. Enjoy!

Chick-Fil-A uses peanut oil to fry their chicken. At Erb family wellness we recommend avocado oil, olive oil & coconut oil as better alternatives especially non GMO & organic ones. Chick-fil-A’s 8 count nuggets have 1210mg of Sodium (Salt). This recipe is a healthy alternative if you can’t get enough Chick-Fil-A and are trying to have a healthy lifestyle without giving up the taste!

These literally taste almost identical!

*Pair with unsweetened organic ketchup or siete chipotle hot sauce. Or venture out to make your own advance plan ranch!
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