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Pumpkin Chili

This recipe is 30 mins start to finish and loaded with vegetables! 

Ingredients 

  • 1 Tbsp avocado oil
  • 2 cups onion diced
  • 6 garlic gloves, minced
  • Grass-fed beef from Butcher Box 
  • 1-14 oz can organic pumpkin
  • 1-14 oz can black beans (omit for Paleo/Whole30
  • 1-28 oz can diced tomatoes
  • 1-6 oz can tomato paste
  • Frozen cauliflower rice or other veggies such as zucchini or bell peppers
  • 1.5 cups chicken broth (added extra for insta pot, could use 3/4 cup for stovetop or crockpot
  • 2 ½ tsp. dried oregano
  • 2 Tbsp. chili powder (plus more to taste)
  • ¾ tsp. ground cinnamon
  • 2 tsp. ground cumin
  • 1 tsp. sea salt
  • ½ tsp black pepper

Instructions

  1. Either in a large pan over medium heat or using the ‘saute’ function on the Instant Pot. Add the oil and saute the onions and garlic, stirring occasionally, for about 7 minutes or until onions start to soften.
  2. Add the ground beef and break it up as it browns so that it cooks evenly. Cook until meat is nearly cooked through (~8-10 minutes).
  3. Add remaining ingredients (pumpkin, diced tomatoes, black beans if using, other vegetables and spices, etc.) and stir.
  4. Using the Instant Pot, close lid and set vent valve to ‘sealing’ position and cook on ‘High Pressure’ setting for 12 minutes. Slow release when finished cooking. If using a slow cooker, cook on high for 3-4 hours or low for 6-8 hours. 
  5. Taste and season with salt and pepper, to taste.
  6. Serve with additional toppings, as desired such as avocado, onions, cheese (omit for paleo/Whole 30), tortilla chips, crackers, etc. 
Simple Cajun-Style Chicken, Sausage and Rice

Simple Cajun-Style Chicken, Sausage and Rice

This healthier version of a traditional New Orleans favorite does not lack in flavor and is a great comfort meal for a chilly evening. I used an Instant Pot to make it even quicker, but it can be made on the stovetop, if desired. You can also add shrimp for a more traditional Jambalaya dish. 

Ingredients

  • 1 Tbsp grapeseed or avocado oil (or other high smoke point oil)
  • 1 pound chicken breast 
  • 4-5 chicken sausage links (I used Trader Joe’s Spicy Jalepeño) 
  • 1 small onion, diced
  • 2-3 garlic cloves, minced
  • 4 stalks celery, diced
  • 1 bell pepper, diced
  • 1-2 cups rice, cauliflower rice, or Right Rice (I used 2 cups Spanish Right Rice)
  • 2 Tbsp spicy seasoning blend* 
  • 2 cups organic bone broth
  • 2 Tbsp Worcestershire sauce 

Spicy Seasoning Blend (this will make enough for extra to store for next time)*

  • 2 Tbsp ground coriander
  • 1 Tbsp ground fennel
  • 1 Tbsp ground oregano
  • 1 Tbsp cayenne pepper
  • 2 Tbsp Himalayan sea salt

Instructions

Step 1

Select the Sauté setting on the Instant Pot and heat the oil. Place chicken breasts in the pot and lightly brown each side for about 5 minutes each. 

Step 2

Place chicken sausages, onion, garlic, celery and bell peppers in pot and sauté for about 2-3 more minutes. 

Step 3

Add all other ingredients (rice, spices and broth and Worcestershire sauce). Ensure broth completely covers the rice. 

Step 4

Secure the lid and set the pressure release to “sealing”. Set the cooking time for 10 minutes at high pressure.

Step 5

Once done, let the pressure release by switching the valve to “venting” and serve! 

Variations

You can add shrimp or serve with pasta instead of rice. This recipe can be made without an instant pot/pressure cooker by using a crock pot for extended time or on the stove top! 

Simple Chicken Salad

Simple Chicken Salad

Ingredients

 

  • 1 pound chicken breast, cubed (organic, free range recommended)
  • 1/2 small onion or 1/4 red onion, diced
  • 1 clove garlic, minced
  • 1 small apple, cut into cubes
  • 1 Tbsp dried cranberries (unsweetened recommended)
  • 1 Tbsp Dijon mustard
  • 4-6 Tbsp organic mayonnaise (can also use 100% avocado mayonnaise or Veganaise
  • 1 Tbsp fresh parsley or 1/2 Tbsp dried
  • Salt & pepper, to taste

Instructions

 

  1. Cook chicken and cut into cubes
  2. Dice onion and apple
  3. In a medium sized bowl, combine chicken, onion, apple, and remaining ingredients. Toss to combine.
  4. Add salt and pepper, to taste.
  5. Serve over a bed of mixed greens, in a bibb lettuce wrap, on a slice of gluten free whole grain toast, with crackers (such as Flackers, or Mary’s Gone crackers or enjoy all by itself!

Italian Sausage Stuffed Peppers

Italian Sausage Stuffed Peppers

Stuffed peppers is one of my go-to meals to prep for the week because they are simple, adaptable to whatever ingredients you have on hand and taste great heated up!

Makes 4-6 servings (~1 cup-1/5 cups each) 

Ingredients:

  • 2-3 large bell peppers
  • 1 package (~12 oz.) Bilinski’s Italian Chicken Sausage (or other all-natural brand)
  • 2-3 cups fresh or frozen broccoli (steam first if using fresh)
  • 2-3 cups quinoa (I used frozen quinoa with kale already mixed in!)
  • 1 large can (16 oz.) crushed tomatoes
  • salt, pepper and garlic powder, to taste.

Instructions:

  1. Preheat oven to 350ºF.
  2. In a large skillet, place broccoli (steamed, if using fresh, and softened, if frozen), cooked quinoa, sausage (sliced into bite-sized pieces) and can of crushed tomatoes and allow to heat through.
  3. Meanwhile, slice peppers in half and discard seeds and stems. Place in microwave-safe dish with ~1 inch of water and heat in microwave for 3-4 minutes to soften the peppers.
  4. Once peppers are done and filling is heated through, add any spices as desired and pour some of the filling in the bottom of a 9×11 pan. Place peppers and fill with remaining mixture and bake for about 30-35 minutes (if using convection bake or longer as needed).
  5. Allow to cool then serve or cool and save for later!

 

 

One Pan Pesto Chicken

This is the simplest and tastiest weeknight dinner for those nights you just want something quick and easy! IMG_4284Ingredients:

  • 2 organic chicken breasts
  • 2 Tbsp Pesto
  • 2 slices Mozzarella cheese
  • Cherry tomatoes
  • Green beans
  • salt, pepper and garlic powder, to taste

Instructions:

  1. Optional: Tenderize your chicken using a meat mallet. This helps keep your meat tender and juicy even when reheating.
  2. Preheat oven to 350°F
  3. On a foil-lined baking sheet, spread a little avocado or olive oil to keep from sticking and place chicken breast and veggies of choice (I used tomatoes and green beans) around the chicken.
  4. Spread about 1 Tbsp of pesto over each chicken breast and place a piece of mozzarella cheese over the pesto.
  5. Sprinkle salt, pepper and garlic powder over the tray of vegetables and chicken and any other spices you like.
  6. Bake for approximately 20-25 minutes and enjoy!
Italian Sausage Stuffed Zucchini Boats

Italian Sausage Stuffed Zucchini Boats

Quick, simple, and delicious dinner!

Serves: 4  

Ingredients:

  • 2 small zucchini
  • 4 Italian sausage links, removed from casings
  • 1 tsp olive oil
  • 1/2 onion
  • 2 tsp minced garlic
  • 4 mini sweet mini peppers (or 1 large bell pepper)
  • 1 cup pizza or spaghetti sauce
  • 1/2 cup shredded mozzarella cheese, optional.

Instructions: 

  1. Preheat oven to 375ºF.
  2. Cut ends from zucchini and slice in half.
  3. Remove center portion from zucchini and set aside.
  4. Place zucchini halves in shallow baking pan with 1/2-in. water and place in preheated oven for about 15 minutes.
  5. Meanwhile, dice onion, peppers, and middle portion of zucchini that was set aside.
  6. Heat 1 tsp olive oil in large skillet pan and add onion and minced garlic until translucent and fragrant. Add peppers, zucchini and sausage and cook until sausage is cooked through.   img_0386.png
  7. Once zucchini halves are done, remove from oven and drain excess water.
  8. Pour pizza sauce around bottom of baking pan, add sausage mixture, and top with remaining sauce. Sprinkle mozzarella cheese over top, cover with foil and bake for about 15 more minutes.                               img_0387.png
  9. Remove foil, put oven on BROIL and cook for another 2-3 minutes or until cheese is browned (if using).
  10. Cool and enjoy! img_0388.png

 

Ground Turkey & Vegetable Pizza Chili

Ground Turkey & Vegetable Pizza Chili

It’s called pizza chili because I substituted pizza sauce instead of regular tomato sauce- use what you have in the fridge and great recipes are created 🙂

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Ingredients:

  • 1 lb. lean ground turkey
  • 1/2 medium onion, diced
  • 2 cloves garlic, minced
  • 1 bell pepper, diced
  • 2 stalks celery, diced
  • 4 small sweet potatoes, cubed
  • 1/2 tomato, diced
  • 15 oz. can diced tomatoes
  • 8 oz. pizza sauce (make sure it doesn’t have a lot of added ingredients, especially sugar)
  • 2 Tbsp. chili powder
  • 1 Tbsp. oregano
  • 1/2 Tbsp. basil
  • 1/2 Tbsp. cumin
  • 1 tsp salt
  • 1 tsp pepper
  • 1/2 tsp cayenne

Instructions:

  1. In a large skillet, sauté the onions and garlic over medium heat.
  2. Add in the ground turkey and cook until browned.
  3. Drain the excess fat and then transfer the mixture to the crock pot.
  4. Add in the pepper, celery, sweet potatoes, and diced tomato.
  5. Add all spices and stir everything together. Cook on low for 6-7 hours.
Avocado Chicken Salad

Avocado Chicken Salad

A variation of my avocado egg salad…with chicken! Think of it as guacamole with protein 😉

img_3052

Ingredients:

  • 2 avocados
  • 2 cups cooked chicken breast or tenders, chopped
  • Grape tomatoes, chopped in half or quarters
  • ¼ cup chopped fresh cilantro (optional)
  • Juice of 1 lime (keeps avocado from browning)
  • ¼ teaspoon cumin
  • ¼ teaspoon paprika
  • 1/4 teaspoon cayenne pepper
  • Salt and pepper, to taste

Instructions:

  1. Mash avocado well in a medium bowl and then add all other ingredients and mix well.
  2. Enjoy!! How easy is that?!
Avocado Egg Salad

Avocado Egg Salad

So, the picture does NOT do it justice (sorry!) This recipe is one of my go-to’s when I need a quick breakfast, lunch, or snack. All you need is a few ingredients and you’re good to go.

Hint: You don’t want to make too much at a time because the avocado will start to change color. Doesn’t mean its bad, it just doesn’t look very desirable. 

Ingredients:

  • 8-10 hard-boiled eggs (depends on how many people you plan to feed).
  • 2 ripe avocados
  • Garlic powder, to taste
  • Salt & Pepper, to taste

Instructions:

  1. Peel and slice your hard-boiled eggs and set aside
  2. Mash avocados with a fork and add garlic powder, salt, & pepper
  3. Carefully fold in eggs and coat with avocado mixture
  4. Enjoy by itself, in a lettuce wrap, or on toast.
Gluten Free Chicken Cutlets

Gluten Free Chicken Cutlets

Ingredients:

  • 2 lbs. Chicken tenders or thinly sliced chicken breasts (it helps to pound them with a meat mallet as well)
  • 1/2 cup coconut flour
  • 1 cup almond flour (you can also just use one flour or the other but I liked the combination of both coconut and almond for the taste)
  • Italian seasoning
  • Garlic powder
  • Onion powder
  • Salt & pepper
  • 2 whole eggs
  • Oil for pan-frying (I used avocado oil because it is stable at high temperatures)

Instructions:

  1. Pound your chicken to tenderize and thin-out if needed
  2. In a small pan or bowl, scramble 2 eggs
  3. In a separate pan (pie pans or 8×8 pans work well), add your flours and spices
  4. Preheat your skillet with ~1 Tbsp oil and prepare a plate or pan covered in paper towel for finished chicken
  5. Dip your chicken first into the egg mixture, then coat with flour mixture and place in heated skillet. Pan fry on each side for about 3-5 minutes, or until cooked thoroughly. Set aside until all chicken is cooked.
  6. I enjoy mine over a salad dressed with oil and vinegar, but you can also use the cutlets to make a chicken parmesan!

 

Rainbow Stir-Fry

Rainbow Stir-Fry

I love to make stir fry because it is so simple and you can adapt it to whatever leftovers you have in the refrigerator! 

Ingredients:

  • Grass-fed beef , sliced thin (can use any meat of choice or omit altogether for a vegetarian/vegan option)
  • Healthy fat of choice (I used buffalo milk butter from Trader Joes, but coconut or olive oil are good choices as well)
  • 1 head broccoli florets
  • 1 yellow squash, sliced
  • 1 zucchini, sliced
  • 1 bell pepper , sliced
  • 1/2 head shredded purple cabbage
  • Curry Simmer Sauce (I used Trader Joe’s)
  • Salt & pepper, to taste img_2889

Instructions:

  1. Add a dab of butter or oil to a skillet (or wok if you have one).
  2. Cook meat thoroughly and then set aside on a plate covered with a paper towel..
  3. Drain excess drippings from the skillet and add a little more butter or oil to the skillet or wok. Add broccoli, squash, zucchini, bell pepper, and simmer sauce and cook until tender.
  4. Reserve cabbage until other vegetables are tender (I don’t like when it gets too soft and the color changes), then add to skillet with your cooked meat.
  5. Sauté everything together and add salt & pepper to taste.
  6. Enjoy over cauliflower rice, ramen, brown rice or just by itself!

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Buddha Bowls – 2nd Edition

Buddha Bowls – 2nd Edition

A while back, I posted a recipe for His & Hers Buddha Bowls and I loved them so much that I made a “2nd Edition”. I love these because you can literally add anything you have to make a beautiful and delicious lunch or dinner.

Ingredients: 

  • Base- Romaine Lettuce
  • Roasted sweet potatoes
  • Roasted broccoli
  • Cherry tomatoes, halved
  • Purple cabbage, shredded
  • Cucumber, diced
  • Roasted pumpkin seeds
  • Topped with Gluten Free Chicken Cutlets (you can omit this and keep it vegetarian, or add other protein of choice)
  • Whatever else is in the fridge!

Homemade Dressing:

  • 1 Tbsp apple cider vinegar
  • 1 Tbsp olive oil
  • sprinkle of garlic power, sea salt, pepper, and basil

Instructions: 

  1. Mix it all together and your done! How easy is that?!

***Warning: Prepare to get compliments on how great your salad looks!***

Slow Cooker Butter Chicken (Hint: There’s No Butter!)

Slow Cooker Butter Chicken (Hint: There’s No Butter!)

INGREDIENTS

  • 1 lb. boneless, skinless chicken breast
  • 1 medium onion, diced
  • 2 tsp coconut oil
  • 4 cloves garlic, finely minced
  • 1 tsp fresh ginger, finely minced
  • 1 tsp cumin
  • ½ tsp salt
  • ¼-1/2 tsp cayenne pepper
  • 1 (14oz) can coconut milk
  • 1 (6oz) can tomato paste
  • juice of 1 lime

INSTRUCTIONS

  1. In a medium sauté pan, heat coconut oil over medium heat.
  2. Add onion and sauté until translucent. Add garlic, ginger, spices, and salt and cook for another minute.
  3.  Stir in coconut milk and tomato paste and stir until well combined.
  4. Add chicken to the slow cooker. Pour sauce over everything.
  5. Cook on high heat for 3-4 hours or on low heat for 6-8 hours.
  6. Squeeze lime juice on top, and serve with your favorite vegetable or cauliflower rice!
img_2755
Recipe adapted from http://www.onelovelylife.com/slow-cooker-butter-chicken/
Spaghetti Squash with Creamy Meat Sauce

Spaghetti Squash with Creamy Meat Sauce

This is a super easy and quick evening meal if you are in a hurry or don’t feel like cooking! 

Ingredients:

  • 2 Spaghetti Squash
  • 1 lb. ground turkey
  • 8 oz. natural chicken broth
  • 1/2 cup canned coconut milk
  • 1 can tomato sauce (no added sugars, low sodium)
  • 1 teaspoon dried thyme
  • 2 teaspoon dried leaf oregano
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • salt & pepper, to taste

Instructions:

  1. Preheat over to 400°F.
  2. Stab your spaghetti squash a few times with a fork and put on cookie sheet and cook for 30-40 minutes.
  3. With a sharp knife, cut the spaghetti squash in half, long ways, scoop out seeds, and use a fork to scoop out the strands.
  4. Then, in a medium pan, brown ground turkey.
  5. Once meat is browned, add tomato sauce, coconut milk and all of the spices and bring to a simmer for about 5 minutes, or until warm.
  6. Pour oven spaghetti squash and enjoy!
Simple Rosemary Lemon Chicken with Potatoes

Simple Rosemary Lemon Chicken with Potatoes

INGREDIENTS

  • 2-3 lbs. chicken breast
  • 1 lb. baby purple or red potatoes
  • ½ onion, cut in strips
  • 2 lemons, 1 sliced and 1 juiced
  • ⅓ cup olive oil
  • 2 garlic cloves, minced
  • 1 tablespoon fresh Rosemary
  • ½ teaspoon crushed red pepper flakes
  • 1½ teaspoon salt
  • ½ teaspoon fresh ground pepper

INSTRUCTIONS

  1. Preheat oven to 400°F.
  2. Spray a 13-in. x 9-in. baking dish and arrange chicken, potatoes, sliced onion and lemon slices evenly in pan.
  3. In a small bowl, whisk together lemon juice, olive oil, garlic, rosemary, crushed red pepper flakes, salt and pepper. Pour mixture all over chicken and potatoes. Sprinkle all over generously with additional salt and pepper.
  4. Bake uncovered for about 1 hour, or until chicken and potatoes are fully cooked.
img_2728

This picture does not do it justice, but this is the view from my lunch container 😉 

Recipe adapted from http://laughingspatula.com/easy-roasted-lemon-chicken-with-potatoes-and-rosemary/

 

Zoodles with Avocado Pesto

INGREDIENTS

  • 4 large zucchini, spiralized
  • 1 Tbsp olive oil
For the Sauce:
  • 2 ripe avocados
  • 1 cup kale (basil or other greens of choice work as well)
  • 3 cloves garlic
  • ¼ cup pine nuts
  • 2 Tbsp lemon juice
  • ½ tsp. sea salt
  • 3 Tbsp olive oil
  • Cracked black pepper, to taste

INSTRUCTIONS

  1. Spiralize your zucchini and set aside on paper towels so that any excess water is soaked up.
  2. In a food processor, add avocados, kale, garlic, pine nuts, lemon juice and sea salt and pulse until finely chopped. Then with the motor still running, add olive oil in a slow stream until emulsified and creamy.
  3. Drizzle olive oil in a large skillet over medium high heat then add zucchini noodles, cooking for about 1 to 2 minutes until tender.
  4. Add zucchini noodles to a large bowl and toss with avocado pesto.
  5. Enjoy!

I served mine with some baked salmon (seasoned with olive oil, garlic, salt, & pepper)

Recipe adapted from: http://www.eatyourselfskinny.com/zucchini-noodles-with-creamy-avocado-pesto/#_a5y_p=5026238

 

Garlic Shrimp Noodle Bowls

Ingredients

  1. 3 cloves garlic, minced
  2. 3 Tbsp ghee or grass-fed butter
  3. 10-20 jumbo shrimps
  4. 1/2 bell pepper
  5. 1/4 onion, sliced
Seasoning:
  1. 1 tsp paprika
  2. Dash cayenne
  3. 1/2 tsp sea salt
  4. Dash red pepper flakes
  5. 1 tsp garlic powder
  6. 1 tsp onion powder
For the noodles (“zoodles”):
  1. 2 large zucchinis, spiralized
  2. 1 Tbsp ghee, grass-fed butter or olive oil

Instructions:

  1. Spiralize your zucchini using a spiralizer or mandolin and set aside.
  2. Combine seasoning in a bowl and toss with shrimp
  3. Heat butter and garlic in a pan
  4. Add in bell pepper, onion, and shrimp and let cook until opaque
  5. In a separate pan heat remaining tbsp of butter and lightly sauté zucchini noodles for 3 minutes
  6. Place zucchini noodles in a bowl and top with garlic shrimp and veggie mixture
  7. Taste and add salt and seasoning as desired
Recipe adapted from http://lexiscleankitchen.com/2014/09/08/cajun-garlic-shrimp-noodle-bowls/
Spicy Thai Meatballs

Spicy Thai Meatballs

Ingredients:

For the meatballs;
  • 1 pound ground turkey
  • 1/4 cup onion
  • 3/4 cup diced carrots
  • 1/2 Tbsp ginger
  • 1 Tbsp fish sauce
  • 1/2 tsp salt
  • 1/2 tsp cumin powder
  • 2 Tbsp coconut cream
For the sauce;
  • 1 can coconut milk
  • 1 Tbsp curry simmer sauce (I found mine at Trader Joe’s)
    • *You can also use curry paste but watch the added sugar.
  • 1 tsp fish sauce

Instructions:

  1. Preheat oven to 400°F.
  2. Prepare a sheet pan with aluminum foil and coat with olive oil. Mix ground meat with all ingredients listed above for the meatballs.
  3. Mix well and form golf ball size meatballs (about 20 meatballs).
  4. Bake first side 20 minutes and flip side 15 minutes or until the meatballs are completely cooked through.
  5. In the meantime, mix ingredients under “sauce”. Slow simmer over medium-low heat. Keep stirring the sauce until everything is combined and reduced to a thicker sauce.
  6. Once the meatballs are cooked through and the sauce is thickened, add the meatballs to the sauce.
  7. Enjoy over zoodles (zucchini noodles) or cauliflower rice!

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Recipe adapted from http://iheartumami.com/creamy-coconut-milk-meatballs/
Creamy Butternut Squash Soup

Creamy Butternut Squash Soup

Ingredients:

  • 2 Tbsp ghee or grass-fed butter
  • 1 medium onion, diced
  • 8 cloves garlic, minced
  • 2 small butternut squashes
  • 2 cans full-fat coconut milk
  • 4 cups chicken or vegetable broth
  • 1 1/2 tsp cinnamon
  • 3 tsp chili powder
  • 3/4 tsp ground nutmeg
  • 2 cinnamon sticks
  • Salt and black pepper to taste

Instructions:

  1. Preheat oven to 400°F.
  2. Carefully slice butternut squash in half and scoop out seeds.img_2625
  3. Rub olive or coconut oil on the flesh of the squash and place cut side down on a baking sheet. Cook for approximately 20 minutes, or until tender.
  4. While squash is cooling, heat a large pot on medium and heat your butter. Add onions and garlic and cook until the onions are translucent.
  5. Scrape out the flesh of the squash into the pot with the onions and garlic.
  6. Add in the canned coconut milk, broth and spices. Cook on medium until the soup comes to a low boil. Then, lower the heat and let the soup is simmer for another 20-25 minutes.
  7. Remove the soup from the heat. Discard the rosemary sprigs and cinnamon sticks. Blend the soup in a high-speed blender until smooth and creamy. Adjust the salt and pepper according to your taste preferences. Serve warm.
Recipe adapted from http://themovementmenu.com/recipes/paleo-butternut-squash-soup/

 

Cajun Salmon Salad

Cajun Salmon Salad

Ingredients:

  • Large salmon filet
  • Olive oil
  • 1 tsp smoked paprika
  • 1/4 tsp cayenne
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp salt
  • 1/8 tsp ground pepper
  • Roasted cauliflower
  • Spinach (or greens of choice)
  • Blueberries

Instructions:

  1. Preheat oven to 400°F.
  2. Prepare  baking sheet with foil and coat with olive oil.
  3. In a small bowl, mix paprika, cayenne, garlic powder, onion powder, salt, and pepper.
  4. Brush oil on salmon and evenly coat with seasoning mixture.
  5. Bake in oven for approximately 20 minutes or until salmon is flaky. Let cool.
  6. Prepare bowl with spinach, roasted cauliflower, flaked salmon, and top with fresh blueberries.
  7. Drizzle and oil and vinegar dressing overtop and enjoy!

Garlic Butter Salmon

Try this quick and easy recipe for a busy week night! Done in about half an hour start to finish.

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Serves: 2

INGREDIENTS:

  • 1/4 cup grass fed butter, melted (I used Trader Joe’s new grass-fed buffalo milk butter!)
  • 1/2 tablespoon brown sugar
  • 1/2 tablespoon lemon juice
  • 2 cloves garlic, minced
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon dried rosemary
  • Sea salt and freshly ground black pepper, to taste
  • 2 salmon filets
One Pot Ground Pork Stir Fry

One Pot Ground Pork Stir Fry

img_2480 Great comfort food for a chilly night! 

INGREDIENTS

  • 1 pound ground pork (or other ground meat)
  • 1 medium onion, sliced into wedges
  • 1 cup cauliflower
  • 3 Tablespoons fresh ginger, grated (or ground ginger)
  • 4 cloves garlic, minced or grated
  • 3 cups leafy greens (I used kale)
  • 3-6 Tablespoons Tamari (wheat-free soy sauce)
  • 1 Tablespoon rice vinegar
  • 1 teaspoon red pepper flakes
  • Salt & pepper, to taste

INSTRUCTIONS

  1. Heat a large pan over med-high heat. Place ground meat in the pan and cook thoroughly. Drain off extra liquid if desired.
  2. Add the onions and garlic and sauté until onions are translucent. Add the cauliflower and cook for about 5 minutes more.
  3. Add the ginger, garlic, rice vinegar, red pepper flakes, Tamari sauce, and the leafy greens, until wilted.
  4. Add salt and pepper, to taste.
  5. Enjoy in lettuce cups, over rice, or by itself!
Notes: You can substitute other vegetables in place or in addition to the cauliflower, such as bell peppers, green beans, broccoli, sweet potatoes, squash, etc.

Coconut Crusted Tilapia

img_2402I know this picture doesn’t do it justice, but this fish was so tender and flaky…yummy!

INGREDIENTS

  • 3-4 fish filets (any white fish will work)
  • 2 eggs
  • 1/2 cup coconut flour
  • 1/2 cup shredded coconut
  • 1/2 Tbsp garlic powder
  • salt & pepper to taste
  • Coconut oil for pan-frying
  • For a spicy kick, add some chili powder!

DIRECTIONS

  1. Crack 2 eggs into a small bowl and whisk (this will be your egg wash dipping the fish prior to coating with flour/coconut mixture)
  2. In a baking pan, mix together coconut flour, coconut flakes, and spices
  3. Dip fish fillets one-by-one into egg wash and they coat well with flour/coconut mixture. Set aside.
  4. Melt ~1 Tbsp. coconut oil in a skillet and pan-fry fish fillets for approximately 8 minutes (4 minutes per side) on medium heat, or until fish is flaky
  5. Enjoy!

Deconstructed Fish Tacos

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INGREDIENTS

FOR THE SLAW
  • 1 small head red cabbage, shredded
  • 4 large carrots, shredded
    VINAIGRETTE
  • 1 tablespoon Dijon mustard
  • 1 garlic clove, minced
  • ⅓ cup olive oil
  • ¼ cup organic apple cider vinegar (I like Braggs)
  • 2 tablespoons lemon juice
  • 1 tablespoon honey
  • ¼ teaspoon chili powder, or to taste
  • salt and pepper, to taste
  • chopped fresh parsley, for garnish

DIRECTIONS

  1. Place shredded cabbage and carrots in a large bowl and set aside.
  2. In a small mixing bowl, whisk together the dijon mustard, garlic, oil, apple cider vinegar, lemon juice, honey, chili powder, salt and pepper; until well combined.
  3. Pour dressing over the cabbage mixture and toss well.
  4. Taste for seasonings and adjust accordingly.
  5. Remove from fridge and garnish with chopped parsley.

I used frozen tilapia for my fish. Defrost. Sprinkle with salt, pepper, and garlic powder and bake for approximately 15-20 minutes at 400F. Toss with crushed tomatoes or salsa. Enjoy over cabbage and carrot slaw!

Lemon Coconut Chicken

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Ingredients

  • 4 skinless, boneless chicken breasts
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon coconut oil
  • 1/2 cup onion
  • 1 cup chicken broth
  • 1 tablespoon lemon juice
  • 1 tablespoon chopped cilantro
  • 1/2 teaspoon red chili flakes
  • 1/2 cup full-fat coconut milk
  • 1 tablespoon coconut flour (or other gluten free flour of choice) mixed with 1 Tbsp water for thickening

Instructions

  1. Melt coconut oil in a large skillet over a medium high heat and cook the chicken breasts for about 6 minutes per side.  Remove the chicken from a skillet and set aside on a plate (doesn’t need to be fully cooked since you will be returning it to skillet later).
  2. Add the chopped onion to skillet and sauté for 1-2 minutes until translucent .
  3. Add the red chili flakes and sauté another couple of minutes. Add the chicken stock, lemon juice, and fresh cilantro.
  4. Bring the mixture to a boil and then reduce down to a simmer for about 5 minutes.
  5. Add the coconut milk and bring to simmer again. Add the coconut flour and water at this time to thicken the mixture.
  6. Add the chicken back to the skillet, cover and let cook for another 5-10 minutes or until the chicken is cooked through.
  7. Serve with cauliflower rice, brown rice, quinoa, or other grain of choice. Spoon the sauce over top.  You can also enjoy as a soup if the sauce is thin.
  8. Enjoy!
Recipe adapted from www.asaucykitchen.com

 

Harvest Salad

Harvest Salad

The best things about salads is that you can make them your own. I went through the leftovers, and made this beautiful creation in about 5 minutes flat! img_2339

Ingredients:

  • Spinach (or green of choice)
  • Acorn squash, cubed (could sub sweet potato or butternut squash)
  • Handful of almonds
  • Handful of pomegranate seeds
  • Feta cheese crumbles
  • Sprinkle of ground flax seed

Dressing:

  • 1 Tbsp apple cider vinegar
  • 2 Tbsp olive oil
  • 1 Tbsp local maple syrup

Toss and enjoy! 

Spaghetti Squash Burrito Bowls

Spaghetti Squash Burrito Bowls

‘Tis the season for spaghetti squash! There are many different ways to use spaghetti squash, and the best part is that you don’t need any fancy tools (spirilizers, etc.)- the strands come out just like noodles once the squash is baked.

Try this low carb alternative in place of pasta topped with spaghetti sauce or pesto, eat cold like a pasta salad, or enjoy this Mexican-twist on burrito bowls!

Makes 4 “bowls” (enjoy it right out of the squash shell!)

Ingredients: 

  • 2 spaghetti squash
  • 2 small onions (or 1 large)
  • 1 Tbsp olive oil
  • 1 can black beans
  • Chopped tomatoes (or 1 jar salsa)
  • 1 tsp cumin
  • 1 tsp chili powder
  • Salt & pepper, to taste

Optional:  Corn, Jalapeños, Fresh Cilantro, Green Onions, Shredded Cheese or Queso Fresco/Blanco, to top!

Instructions:

  1. Preheat oven to 375°F
  2. Fill a 9×13-inch pan with about ~1 inch water or use a baking sheet covered in foil.
  3. Rinse spaghetti squash and slice in half (*Note: the squash can be very tough to cut raw. If it’s too difficult, you can poke a few holes in the squash and place in microwave to help soften)
  4. Scoop out seeds with a spoon (save them for later!) and place face down on the baking sheet.
  5. Place in the preheated oven for approximately 30-45 minutes.
  6. Meanwhile, while the squash is baking, sauté onions in 1 Tbsp. olive oil.
  7. Once squash is done, cool slightly and pull apart “spaghetti-like” strands with a fork and add in other ingredients. Top with shredded cheese if desired.
  8. Enjoy!

*For a dish higher in protein, try adding a lean meat such as ground turkey, beef, or shredded chicken. 

 

Simple Eggplant Pizzas

Simple Eggplant Pizzas

INGREDIENTS:

  • 1 eggplant
  • 1 Tbsp salt
  • 2 Tbsp olive oil
  • 2 tsp Italian seasoning
  • 1/3 cup parmesan cheese
  • 1/3 cup low-fat mozzarella cheese

SAUCE:

  • 2-3 tsp olive oil
  • 3 garlic cloves
  • 1 can petite diced tomatoes
  • 1/2 tsp Italian seasoning
  • 1/4 tsp dried oregano

DIRECTIONS:

  1. Cut off ends of eggplant and cut into 3/4-inch slices. If desired, place on a double layer of paper towels and sprinkle both sides with salt to draw out the water.
  2. Preheat oven to 375F.
  3. While oven preheats, begin the sauce. Heat 2-3 tsp olive oil and sauté garlic. When the garlic becomes fragrant, add diced tomatoes, Italian seasoning, and dried oregano and simmer until thickened.
  4. Wipe salt from eggplant and lay eggplant on a greased baking sheet. Brush with olive oil and seasonings.
  5. Roast for about 25 minutes.
  6. Top with sauce, cheese, and seasonings and place back into the oven for a few minutes, allowing the cheese to melt.
Brown Rice Pasta with Creamy Greek Yogurt Sauce

Brown Rice Pasta with Creamy Greek Yogurt Sauce

INGREDIENTS

  • 1 tbsp butter
  • 2garlic cloves
  • 1/4 tsp salt
  • 2 tbsp cornstarch
  • 1/2 cup milk
  • 1 oz or 1/4 cup fresh Parmesan cheese, grated
  • 3/4 cup plain Greek yogurt (2% or whole milk works best)

DIRECTIONS

  1. Heat butter, garlic, nutmeg and salt over medium heat in a small saucepan until butter is melted. Stir consistently so the butter doesn’t burn.

  2. Place cornstarch in a small bowl. Slowly whisk in the milk. Whisk the milk mixture into the saucepan to thicken. Whisk until smooth and thick. Stir in the Parmesan cheese and yogurt.

  3. Enjoy over pasta of choice. I used brown rice pasta and added some shrimp and fresh spinach.
Cabbage Enchiladas

Cabbage Enchiladas

INGREDIENTS: 

  • 1 lb. Ground Beef
  • 1 Small Onion, Chopped
  • 1 Clove Garlic or Garlic Powder
  • 1 tsp. sea salt
  • 1 tsp. black pepper
  • ~1 jar (8-10oz.) Enchilada Sauce (or make your own)
  • 1 Medium Head Cabbage

INSTRUCTIONS:

  1. In a large pot, bring 3-4 cups of water to a boil..
  2. Remove leaves from core of the cabbage and place leaves in boiling water.
  3. Reduce heat and cook until leaves are soft and tender.
  4. While cabbage leaves are softening, place ground beef, onion, sea salt and pepper in a medium-sized skillet and cook until beef is cooked through.
  5. Remove from heat and add crushed garlic clove or garlic powder.
  6. Pour a thin layer of enchilada sauce into the bottom of a glass baking dish.
  7. When cabbage leaves are ready, carefully remove one cabbage leaf at a time, fill with beef mixture, roll tightly and place in baking dish.
  8. Cover cabbage rolls with remaining enchilada sauce and bake at 350 degrees F for 20 minutes.
  9. Enjoy!
Gluten Free Breaded Chicken & Roasted Balsamic Brussels Sprouts

Gluten Free Breaded Chicken & Roasted Balsamic Brussels Sprouts

GLUTEN FREE BREADED CHICKEN BREAST

Ingredients:

  • 4 medium-sized chicken breasts
  • Salt and pepper, to taste
  • 2 eggs
  • 1 cup gluten free bread crumbs or Panko (I used Aleia’s Gluten Free Panko)
  • 1 Tbsp paprika

Instructions:

  1. Preheat oven to 375F.
  2. Prepare a foil-lined baking sheet for the chicken breasts.
  3. Place chicken breasts on baking sheet and lightly sprinkle with salt and pepper.
  4. In a small bowl, prepare 2 eggs for dipping the chicken.
  5. In a Ziploc bag, or separate bowl, mix Panko, paprika, and salt and pepper.
  6. One at a time, dip chicken breasts into egg mixture and then into the Panko mixture to coat well and place on baking sheet.
  7. Once all chicken breasts are coated and on the baking sheet, bake for about 15 minutes.
  8. Flip over and bake for an additional 7-10 minutes, or until juices run clear and center is no longer pink.
  9. Enjoy with Balsamic Brussels (recipe below).

BALSAMIC BRUSSELS SPROUTS

Ingredients:

  • ~3 cups fresh or frozen brussels sprouts (I used frozen)
  • 1-2 Tbsp olive oil
  • Salt and pepper, to taste
  • Balsamic glaze

Instructions:

  1. Preheat oven to 375F.
  2. Drizzle brussels sprouts with olive oil and sprinkle with salt and pepper.
  3. Toss to coat.
  4. Place on foil-lined baking sheet in preheated oven for about 20 minutes.
  5. Remove from oven. Once plated, drizzle with balsamic glaze and enjoy!
Grilled Zucchini Lasagna with Homemade Pesto

Grilled Zucchini Lasagna with Homemade Pesto

INGREDIENTS:

For the Pesto:

  • 1 bunch of greens (I used left over beet greens, but you can use kale, spinach, chard, collards, etc.), washed and stems removed
  • Small handful of basil or parsley
  • 3/4 cup olive oil
  • 1/3 cups walnuts
  • 1/2 cup grated Parmigiano-Reggiano cheese
  • 2-3 garlic scapes or 2 cloves garlic
  • 1 tsp sea salt

Other Ingredients:

  • Low sodium tomato sauce
  • 2-3 zucchini
  • crumbled Italian sausage
  • Extra cheese (I used Parmigiano-Reggiano & fresh mozzarella)

DIRECTIONS:

  1. Brown crumbled Italian sausage over medium-high heat until cooked through. Set aside.
  2. In the meantime, while sausage is cooling, slice zucchini in thin (1/2-inch) strips and grill slightly in a hot skillet.
  3. Preheat oven to 375F.
  4. Layer sauce, grilled zucchini, pesto, Italian sausage and cheese until done. Top with additional cheese, cover with aluminum foil, and bake for ~35 minutes.
  5. Remove foil and cook for 5-10 additional minutes.
  6. Let dish sit to cool for ~5 minutes and enjoy!

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His & Hers Buddha Bowls

His & Hers Buddha Bowls

INGREDIENTS:

  • Whatever is in the fridge!
  • but if you want some ideas…
    • mixed greens (base)
    • assortment of colorful veggies such as rainbow carrots, sugar snap peas, radishes
    • spelt berries (or any whole grain such as quinoa, brown rice, bulgar wheat, etc.)
    • source of protein (hard boiled eggs, grilled chicken)
    • walnuts
    • raisins
    • dollop of homemade pesto (see recipe under Grilled Zucchini Lasagna)
    • side of fresh sliced strawberries

Homemade Dressing:

  • 1 Tbsp apple cider vinegar
  • 1 Tbsp olive oil
  • sprinkle of garlic power, sea salt, pepper, and basil
Sweet Corn, Zucchini, & Yellow Squash Sauté

Sweet Corn, Zucchini, & Yellow Squash Sauté

INGREDIENTS:

  • 1 Tbsp olive oil
  • 1 onion, diced
  • 1 clove garlic
  • 2 ears sweet corn (or 1 can)
  • 2 large zucchini, sliced thin
  • handful of fresh basil (ribbon cut) or 1 Tbsp dried basil
  • 1 tsp dried oregano (optional)
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • fresh shredded mozzarella or parmesan cheese

DIRECTIONS:

  1. Heat olive oil in a skillet over medium high heat.
  2. Sauté onions and garlic until onions are translucent.
  3. Add corn and zucchini and cook until soft and tender.
  4. Top with basil, oregano, salt, pepper, and fresh shredded cheese and enjoy!
Italian Sausage Stuffed Peppers

Italian Sausage Stuffed Peppers

INGREDIENTS

  • 1 pound of ground Italian sausage
  • 2 bell peppers
  • 1 small (8 ounce) can of tomato paste
  • 1 small onion
  • 1 garlic clove
  • 2 tsp dried oregano

INSTRUCTIONS

  1. Preheat oven to 400F.
  2. Cut the tops off peppers and scoop out the seeds.
  3. Cook sausage in a medium skillet until cooked through.
  4. Drain sausage and add onions and garlic until fragrant.
  5. Add tomato paste, garlic, and oregano.
  6. Stuff peppers with the sausage mixture and place in baking pan to prevent spillage. Pour remaining mixture in pan around the peppers.
  7. Bake at 400F degrees for about 20 minutes
  8. Enjoy!
Turkey Zucchini Meatballs

Turkey Zucchini Meatballs

INGREDIENTS

  • 1 lb. ground turkey breast
  • 2 cups grated zucchini
  • 1 small onion, diced
  • 4 tsp dried cilantro
  • 1 clove garlic
  • 1 tsp salt
  • ½ tsp pepper
  • olive oil or coconut oil

INSTRUCTIONS

  1. Preheat oven to 400F.
  2. In a large bowl, mix grated zucchini, onion, cilantro, garlic, salt, and pepper together.
  3. In a foil-lined, greased, 9 x 13 baking pan, scoop ~1 inch meat balls onto pan and drizzle with a small amount of olive oil.
  4. Bake for 20-25 minutes until browned on top.
  5. Serve over zucchini noodles, whole grain pasta, or enjoy as turkey zucchini poppers.
Ground Beef & Summer Squash Stuffed Peppers

Ground Beef & Summer Squash Stuffed Peppers

Servings: About 5 

Ingredients

  • 5 large bell peppers
  • 1 tbsp coconut oil
  • 1/2 large onion, diced
  • 1 tsp dried oregano
  • 1/2 tsp salt
  • 1 lb. ground turkey
  • 1 large zucchini, halved and diced
  • 3 tbsp tomato paste
  • Freshly ground black pepper, to taste
  • Fresh parsley, for serving

Instructions

  1. Preheat the oven to 350 degrees F. Coat a small baking dish with coconut oil spray. Bring a large pot of water to a boil. Cut the stems and very top of the peppers off, removing the seeds. Place in boiling water for 4-5 minutes. Remove from the water and drain face-down on a paper towel
  2. Heat the coconut oil in a large nonstick pan over medium heat. Add in the onion. Sauté for 3-4 minutes until the onion begins to soften. Stir in the ground turkey, oregano, salt, and pepper and cook until turkey is browned. Add the zucchini to the skillet as the turkey finishes cooking. Cook everything together until the zucchini is soft, and then drain any juices from the pan.
  3. Remove the pan from heat and stir in the tomato paste. Place the peppers upright in the baking dish and spoon the meat mixture into the center of each. Bake for 15 minutes. Serve warm sprinkled with chopped parsley.