Carrot Tacos

 

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These carrot tacos are proof that real food can be both playful and deeply satisfying. Crispy, cheesy carrot shells hold perfectly seasoned ground beef for a taco that’s rich in flavor, naturally gluten-free, and surprisingly filling. They come together quickly, use simple ingredients, and feel just indulgent enough to quiet the “I need something crunchy” voice—without reaching for ultra-processed food. Fun to make, fun to eat, and a total crowd-pleaser.

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Ingredients

Makes 4 tacos

Beef Filling

   •   1 pound 96% lean ground beef

   •   1 onion, chopped

   •   1 tablespoons chopped garlic

   •   1-2 tablespoons grated fresh ginger

   •   Dash of cayenne pepper

   •   2 tablespoons coconut aminos (more if desired)

Carrot Taco Shells

   •   3 large carrots, grated

   •   1 cup grated pepper jack cheese

   •   1 egg

Optional Toppings (not included in macros)

   •   Avocado slices

   •   Shredded purple cabbage

   •   Chopped green onion

   •   Salsa

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Instructions

1. Preheat the oven to 325°F and line a baking sheet with parchment paper.

2. Prepare the beef filling:

In a large skillet over medium heat, add the ground beef, chopped onion, cayenne, garlic and ginger. Cook until the beef is browned and the onion is soft, breaking the meat apart as it cooks. Drain excess fat if needed, at 96% lean any juices usually simmer off.

3. Finish the beef:

Stir in the coconut aminos and remove from heat. Set aside.

4. Make the carrot shells:

In a mixing bowl, combine the grated carrots, pepper jack cheese, and egg. Stir until fully combined.

5. Form the shells:

Divide the mixture into 4 equal mounds on the parchment-lined baking sheet. Flatten each mound into a thin disc, shaping into small thin rounds.

6. Bake:

Bake at 325°F for about 5 minutes, checking at the 3-minute mark. These brown quickly, so watch closely. Remove once the edges are lightly golden and set.

7. Assemble the tacos:

Let the carrot discs cool slightly, then gently lift them from the parchment. Fill each with the seasoned beef and add optional toppings as desired.

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Macro Breakdown

Macros are calculated using only the main ingredients listed above

(Optional toppings not included)

Per Taco (1 of 4):

   •   Calories: ~325

   •   Protein: ~30 g

   •   Fat: ~17 g

   •   Carbohydrates: ~11 g

   •   Fiber: ~3 g

   •   Net Carbs: ~8 g

Easy Real Food Guacamole

 

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Easy Real-Food Guacamole

Looking for a simple, real-food guacamole that’s packed with flavor but free from ultra-processed ingredients? 🥑 This easy recipe is creamy, zesty, and perfect for a snack, taco topping, or party dip. With healthy fats from avocado, a touch of protein from your taco or veggie pairings, and very few carbs (mostly from veggies or sweet potato rounds), it’s a satisfying option that keeps your recovery on track. Plus, doubling the recipe is easy when you’re feeding a crowd!

Ingredients

   •   4 ripe avocados

   •   Juice of 2 fresh limes (plus extra bottled lime juice if preferred)

   •   1/4 cup finely chopped onion (adjust to taste)

   •   2–4 cloves garlic, minced

   •   1–2 teaspoons jalapeño garlic seasoning salt (or to taste)

Instructions

1. Remove the pit: Slice the avocado in half, press on the back, and let the pit drop out — easiest trick ever!

2. Add ingredients: Scoop the avocado into a blender or large bowl. Add fresh lime juice, onion, garlic, and jalapeño garlic seasoning salt.

3. Blend for creaminess: For a very smooth, creamy guac, blend in the blender until smooth. For a chunkier texture, mash with a fork instead.

4. Adjust flavor: Taste and add extra bottled lime juice or seasoning as needed.

5. Serve: Perfect for scooping with baked sweet potato rounds, fresh veggies, or in tacos — a healthy, whole-food alternative to chips.

Tip: Doubling the recipe is perfect for a party or large gathering — simple, real-food ingredients, big flavor!

Approximate Macros (per 1/2 cup serving)

   •   Calories: 150 kcal

   •   Protein: 2 g

   •   Fat: 14 g (mostly healthy monounsaturated fats)

   •   Carbohydrates: 8 g

   •   Fiber: 6 g

   •   Sugar: 1 g

High Protein White Chicken Chili

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• High-Protein White Chicken Chili

  
  

  Makes 8 servings (about 3 cups per serving)

  
  

  Ingredients

     •   1 tablespoon olive oil

     •   1 medium onion, diced

     •   1 tablespoon minced garlic

     •   Dash of cayenne pepper (to taste)

     •   2 pounds chicken breast, diced

     •   2 tablespoons chili powder

     •   2 tablespoons ground cumin

     •   8 cups chicken broth (low sodium preferred)~reduce to 6 cups for a thicker Chili

     •   2 cups Chef’s Kiss Lupin Flakes

     •   1 (15-oz) can cannellini beans, drained and rinsed

     •   2 cups corn (fresh or frozen)

     •   2 (4-oz) cans diced green chiles

     •   5.3 oz full-fat Fage Greek yogurt

     •   Juice of 1 lime, to taste

     •   Season to taste

  
  

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  Instructions

  1. Heat olive oil in a large pot over medium heat.

  2. Add diced onion, garlic, and a dash of cayenne. Sauté until soft and lightly golden.

  3. Add diced chicken, chili powder, and cumin. Cook, stirring frequently, until chicken is fully cooked and lightly browned.  When slightly cooled, stir in Yogurt.

  4. In separate pot, pour in chicken broth and bring to a gentle simmer.

  5. Stir in lupin flakes and cook for about 3 minutes, or until tender and thickened.

  6. Add cannellini beans, corn, and diced green chiles. Simmer 10–15 minutes to allow flavors to meld.

  7. Reduce heat to low (or remove from heat) and stir in Chicken mixture to heat thru.

  8. Finish with fresh lime juice and season to taste. Serve warm.  I garnished with Cilantro, Green Onion and Tomatoes.

  
  

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  Nutrition (Estimated Per Serving)

  
  

  (8 servings, ~3 cups each)

     •   Calories: ~360–380

     •   Protein: ~38–40 g

     •   Fat: ~10–11 g

     •   Total Carbohydrates: ~27–29 g

     •   Fiber: ~10–12 g

     •   Net Carbs: ~16–18 g

  
  

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  Why this chili works (especially for recovery)

     •   High protein for satiety and steady energy

     •   Fiber-rich from lupin flakes + beans + corn

     •   Creamy and comforting without cream or flour

     •   Balanced carbs that don’t overwhelm blood sugar

Healing Roasted Carrot Soup

 

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🥕 Healing Roasted Carrot Soup (Using Leftover Party Veggies!)

Every year after holiday parties, I end up with way too many leftover vegetables — especially baby carrots. Instead of letting them go limp in the fridge, I decided to turn a big bag of them into the most warming, cozy, nutrient-packed soup. Even better, it’s a perfect fit for anyone on a Real Food Recovery journey who wants high-fiber nourishment without added junk.

This soup uses only whole, single-ingredient foods: carrots, peppers, tomatoes, onion, garlic, ginger, broth, and olive oil. Roasting everything at a high heat caramelizes the natural sugars and deepens the flavor so you get a creamy, restaurant-quality soup without needing cream, flour, or thickeners.

Why This Soup Helps You Feel Your Best

   •   Carrots provide beta-carotene for immune and skin health.

   •   Bell peppers and tomatoes add vitamin C, antioxidants, and natural sweetness.

   •   Onion and garlic support gut health and natural detox pathways.

   •   Ginger soothes digestion and inflammation.

   •   High fiber helps stabilize blood sugar — huge for people recovering from ultra-processed food habits.

4 Servings (2 cups each)

Per Serving (2 cups)

   •   Calories: 215

   •   Carbs: 43 g

   •   Fiber: 12 g

   •   Protein: 5 g

   •   Fat: 4.5 g

These numbers are ideal for a nourishing, high-fiber, blood-sugar-friendly soup.

Recipe

   •   2.75 lbs baby carrots

   .    12oz cherry tomatoes

   •   1 onion

   •   1 Tbsp olive oil

   •   1 Tbsp garlic

   •   Dash cayenne

   •   12 mini bell peppers

   •   4–6 cups chicken broth

   •   1 Tbsp fresh ginger

Roast at 425°F:

• Carrots + tomatoes + onion + garlic + oil + cayenne → 30 min

• Add mini peppers → roast 30 more min

Blend with chicken broth + ginger until smooth.

Salt + pep to taste. Enjoy!