Taco Stuffed Sweet Potatoes



  • 4 sweet potatoes, washed and wrapped in foil

  • 1 lb chicken or beef

  • 2 avocados, diced

  • Shredded lettuce (to your taste, I have used spinach and romaine)

  • ½ red onion, diced

  • Sour cream

  • Sriracha

  • Green onions, sliced

  • Taco Seasoning:

  • 1 TB Chili Powder

  • ¼ teaspoon garlic powder

  • ¼ teaspoon onion powder

  • ¼ teaspoon oregano

  • ½ teaspoon paprika

  • 1 ½ teaspoons ground cumin

  • Salt and pepper


  • Preheat oven to 350 degrees

  • Poke holes in sweet potatoes and wrap in foil

  • Bake in preheated oven for approximately one hour, or until potatoes are soft

  • Mix all ingredients for taco seasoning together

  • Add ½ cup of water to the seasoning, set aside

  • Saute chicken or beef in a skillet over medium high heat

  • When meat is no longer pink, add seasoning mix to the pan and continue to cook for an additional 5 minutes

  • Slice cooked sweet potatoes in half, and gently mash the potato within the skin

  • Top potatoes with taco meat, lettuce, onion, avocado, sour cream, and onions. Drizzle with sriracha

Broccoli, Cauliflower Mash


  • 1 ½ cups chicken or vegetable broth

  • 1 head of cauliflower, cut into florets

  • 2 bunches of broccoli, cut into florets

  • 3 cloves of garlic, minced

  • 1 cup coconut milk

  • 2 TB of ghee

  • Salt and pepper to taste

  • Fresh minced parsley


  • Bring the broth a a simmer over medium high heat

  • Add the broccoli, cauliflower, garlic and coconut milk

  • Cover and continue to simmer until vegetables are fork tender (approximately 12-15 minutes)

  • Transfer half the vegetables and liquid to a food processor, or blender. Blend on low speed until smooth, then transfer to a bowl.

  • Repeat with the remaining vegetables and liquid.

  • Once all the vegetables and liquid have been pureed, return the mash to the food processor or blender. Add the ghee, salt and pepper and blend until well mixed.

Chicken Piccata with Broccoli, Cauliflower Mash


  • 1.5 lbs pasture raised chicken breast or thighs

  • 3 TB coconut oil or ghee

  • 2 lemons: one sliced thin and one for juicing

  • 4 to 5 cloves of garlic, peeled and minced

  • 2 TB fresh squeezed lemon juice

  • 1 can artichoke hearts, drained

  • 2 TB capers

  • ⅔ cup organic chicken broth, or bone broth

  • ½ tsp sea salt

  • ½ tsp italian seasoning

  • ¼ cup white cooking wine


  • Preheat oven to 400 degrees.

  • Melt ghee or coconut oil in a baking dish in the preheated oven

  • Once melted, remove the pan and put a layer of lemon slices on the bottom.

  • Place chicken on top of lemon slices, and cover with minced garlic, capers, and artichoke hearts.

  • Squeeze TB of lemon juice over the chicken and artichoke hearts.

  • Pour chicken broth and wine over the chicken.

  • Season with salt, pepper and italian seasoning.

  • Cover and bake for 30-35 minutes

  • Remove cover and continue to cook for approximately five minutes to brown the top of the chicken.

  • Sprinkle with freshly grated parmesan reggiano cheese and serve with broccoli, cauliflower mash.

Grilled Pork Chops and Carrot Salad with Fried Plantains


Pork Chops

  • 4, 4 oz pastured pork chops

  • 1 tablespoon Dijon mustard

  • Zest from half a lemon

  • Salt and pepper

Carrot Salad

  • 1 pound rainbow carrots

  • Zest from 1/2 lemon

  • 3 tablespoons of extra virgin olive oil

  • 1 tablespoon of rice vinegar

  • 1/4 teaspoon of ground ginger

  • Salt and pepper

Fried Plantains

  • 1 large green plantain

  • Salt and pepper

  • 1 tablespoon of avocado oil


  • Salt and pepper the chops

  • Rub Dijon mustard equally over each chop

  • Sprinkle with lemon zest

  • Allow chops to marinade for at least 30 minutes

  • Grill for approximately 8 minutes per side (optionally use a stovetop grill pan)

Carrot Salad

  • Peel and grate carrots into a large bowl

  • Add olive oil, rice vinegar, lemon zest, ground ginger and salt and pepper.

  • Mix well

Fried Plantains

  • Score, peel and cut plantain

  • Salt and pepper

  • Add avocado oil to a skillet over medium eat

  • Fry plantains until brown and crispy on all side (about 2 minutes per side)

Almond Flour Bread

pasted image 0-6.png


  • 1 ½ cups almond flour

  • ½ TB baking powder

  • ½ teaspoon salt

  • 3 large eggs, beaten until light and fluffy

  • ½ TB butter of compliant oil

  • ½ TB honey or compliant sweetener

  • ½ TB apple cider vinegar


  • Preheat oven to 350 degrees

  • MIx dry ingredients in a bowl

  • Beat eggs in another large bowl

  • Mix remaining wet ingredients to the eggs, then gently fold in dry ingredients

  • Pour dough into a greased 7” x 3 ½ “ bread pan

  • Bake in a preheated oven for 30-35 minutes

Green Goddess Soup


  • 1 TB oil of your choice

  • 1 large white onion, minced

  • 2 cloves of garlic, minced

  • 2 teaspoons of cumin

  • 2 cups of broccoli, chopped

  • 1/2 cup of kale

  • 1.2 cup of spinach

  • 4 cups of veg/chicken stock

  • Tahini for drizzling

  • Toasted sesame seed to top


  • Add TB of oil to a large pot over medium heat.

  • Sauté onion, garlic and cumin for approximately 3 minutes.

  • Add broccoli, kale and spinach and toss together.

  • Pour in the stock and stir well.

  • Bring to a simmer, and cover for 10-15 minutes.

  • Transfer all ingredients to a blender.

  • Blend until smooth.

  • Return to pan and keep warm until ready to serve.

  • Top with drizzled tahini and toasted nuts.

Everything Bagel Crusted Salmon with Sauteed Cabbage & Spinach




  • 1 lb wild caught salmon

  • 1 TB dijon mustard

  • Everything but the Bagel seasoning (Trader Joes)

  • 2 oz. sour cream

  • 6 chives, chopped

  • Salt and Pepper to taste

Sauteed Veggies:

  • 1 cup millet

  • 2 cups water

  • 1 TB olive oil (for sauteing)

  • 1 cup red cabbage, shredded

  • 1 cup green cabbage, shredded

  • 1 cup spinach

Lemon-Caper Vinaigrette:

  • 2 teaspoons capers

  • ½ shallot, minced

  • 1 TB freshly squeezed lemon juice

  • 2 TB olive oil (for dressing)


  • Preheat oven to 350 degrees

  • Rinse salmon and pat dry

  • Line a baking sheet with foil or parchment paper

  • Spread dijon mustard over the salmon

  • Sprinkle with Everything but the Bagel seasoning (to taste)

  • Bake in preheated oven for 10-15 minutes

  • While salmon is cooking, mix sour cream and chopped chives together, set aside

  • Bring 2 cups of water to a boil, then add 1 cup of millet. Simmer on low heat until all the water is absorbed

  • Heat 1 TB olive oil in a large skillet

  • When warm, add cabbage and a little salt and pepper

  • Saute until cabbage is tender

  • Add spinach and continue to cook until wilted

  • While veggies are sauteing make the lemon caper vinaigrette

  • Combine capers, minced shallot, 1 TB lemon and 2 TB of olive oil

  • Whisk together and set aside to use a dressing for the veggies

Plate the dish:

  • Sauteed veggies topped with millet and drizzled with the Lemon Caper Vinaigrette

  • Place salmon on top of veggies and millet and top with a dollop of chive sour cream

Sheet Pan Veggies


These sheet pan veggies are a great make ahead dish. They’re quick and easy to make, and can used throughout the week as a side, in a salad or even alongside your morning eggs. You can customize this dish with veggies of your liking


  • 2 small to medium sized sweet potatoes, diced

  • 1 lb brussel sprouts, quartered

  • 1 small rutabaga, diced

  • 2 small shallots, thinly sliced

  • 2 TB olive oil

  • Salt and pepper to taste

  • 1 small organic apple or pear, peeled and diced


  • Preheat oven to 425 degrees

  • Prepare a baking sheet with foil or parchment paper

  • Slice and dice all veggies

  • Add veggies to a bowl and drizzle with olive oil

  • Add salt and pepper, mix well

  • Spread veggies in a single layer on the prepared baking sheet

  • Bake in preheated for 20-25 minutes

  • Stir veggies half way through cook time

  • Add apple or pear in the last 5 minutes

Almond Flour Pizza Crust


  • ½ cup blanched almond flour

  • ¾ cup tapioca flour or arrowroot starch (plus more for kneading)

  • 6 TB coconut flour (split in half)

  • ½ tsp onion powder

  • ½ tsp garlic powder

  • 1 tsp italian seasoning blend

  • ¾ tsp of sea salt

  • ⅓ cup warm water

  • ⅓ cup olive oil

  • 1 TB apple cider vinegar

  • 1 egg, whisked


  • Preheat oven to 450 degrees

  • In a large mixing bowl, combine the flour, tapioca or arrowroot starch, 3 TB of coconut flour and seasonings.  Mix well and set aside

  • In a measuring cup combine the water, oil and apple cider vinegar.

  • Pour the oil mixture into the dry mix and combine until a dough forms.

  • Stir in the whisked egg.

  • Add coconut flour one tablespoon at a time, allowing the dough to rest between each tablespoon.

  • Line your pizza pan with parchment paper and sprinkle with tapioca or arrowroot.

  • Work the dough into a 10 inch circle, using additional tapioca or arrowroot if the dough becomes too sticky to work with.  

  • Bake in a preheated oven for 10 minutes.

  • Remove, add toppings and bake for additional 10-15 minutes depending on how crispy you like the crust.

Veggie Millet Bowls

Veggie Millet Bowls


  • 1 cup uncooked millet

  • 2 cups water, or broth

  • 2 tablespoons EVOO

  • 1 medium onion, very thinly sliced

  • Chopped veggies of your choice (I used broccoli, spinach and mushrooms).

  • 2 tablespoons of butter

  • Juice from 1/2 lemon plus zest

  • Fresh basil (to your taste)

  • Crumbled feta


  • Add millet and water or broth to a medium saucepan.

  • Bring to a boil.

  • Continue cooking over medium heat until all water is absorbed (about 20 minutes).

  • Meanwhile, add olives and EVOO to a large iron skillet.

  • Cook onions over low heat , stirring occasionally until they are slightly browned (be careful not to increase heat as this will lead to burning.

  • When done, remove onions from heat and set aside.

  • In the same skillet, sauté broccoli and mushrooms.

  • Add spinach at the end, and sauté until wilted.

  • Remove veggies and set aside.

  • Melt butter in the skillet.

  • Add lemon juice, basil and mis well. Remove from heat.

  • Scoop millet into bowls.  Top with caramelized onions, veggies, sauce and crumbled feta.  

Red Cabbage Salad with Pulled Chicken

Red Cabbage Salad with Pulled Chicken


  • 1 cup shredded red cabbage

  • 1 TB olive oil

  • 1 TB balsamic vinegar

  • 1 TB apple cider vinegar

  • Zest of ½ large orange

  • ½ tablespoon of ground coriander

  • Salt and pepper to taste

  • ¼ cup cilantro (optional)

  • Serving of pulled chicken from weekend prep


  • Add cabbage, oil, vinegars and orange zest to a large mixing bowl.

  • Mix well, then add coriander salt and pepper.

  • Portion a meal sized amount, and top with pulled chicken.

  • Refrigerate leftover salad, and enjoy as a lunch, or breakfast topped with eggs.

Sweet Potato Spaghetti with Turkey Meatballs

Sweet Potato Spaghetti with Turkey Meatballs.png


  • 1 TB salt

  • 1 lb ground turkey

  • ½ onion, minced

  • 1 clove or garlic, crushed

  • 1 pastured egg

  • 1 TB coconut aminos

  • ⅓ cup of cassava flour

  • 1 package of spiralized sweet potato noodles

  • 1 TB olive oil

  • 4 cups of baby spinach

  • 1 cup vegetable broth

  • 1 cup pesto


  • Mix the turkey, onion garlic, egg, coconut aminos, and cassava flour together.

  • Shape the meat mixture into small balls.  Refrigerate for 15 minutes.

  • Heat a large skillet over medium heat.  Add the olive oil, and cook meatballs until golden brown on all sides.

  • Add the spinach and vegetable broth, turn heat to low and cover pan.

  • Cook for an additional ten minutes, until meatballs are fully cooked and spinach is wilted.  

  • Meanwhile, in a separate skillet, saute sweet potato noodles in 1 TB of butter until cooked to your liking.

  • Add pesto to noodles and mix until the noodles are well coated.

  • Spoon meatball and broth mixture on top of noodles.  Add a sprinkling of parmesan reggiano to top off the dish.

Crab Cakes with Lemon Sriracha Aioli & Carrot Fries

Crab Cakes with Lemon Sriracha Aioli & Carrot Fries


Crab Cakes:

  • 14-16oz of fresh, wild caught lump crab meat

  • 2 celery stalks

  • 1/2 yellow onion diced

  • 1 gloves of garlic

  • 1 teaspoon of Old Bay Seasoning

  • 2 tablespoons of cassava flour

  • 1 omega 3 egg

  • 1/4 cup of blanched almond flour

  • 2 tablespoons of avocado oil (for frying)

Carrot Fries:

  • 6 medium sized carrots, peeled and slices

  • 1.5 tablespoons of extra virgin olive oil

  • 1-2 teaspoons of garlic powder

  • Salt, pepper and parsley to taste


  • 1/2 cup of avocado oil mayonnaise

  • 4 teaspoons of sriracha sauce

  • 4 teaspoons of freshly squeezed lemon juice

  • 1 clove of minced garlic

  • Salt and pepper to take  


  • Drain excess water from crab meat.

  • Combine crab meat, celery, onion, garlic, seasoning, cassava flour,  and egg in a bowl.

  • Mix until well combined, and form 8 small patties, or 4 large patties.  If the mixture falls apart easily, gradually add additional cassava flour until it holds together.

  • Place patties in the refrigerator for approximately 20 minutes to allow them to firm up a bit before frying.  

  • Meanwhile, preheat the oven to 400 degrees.

  • Peel and slice carrots.

  • Add olive oil, garlic powder, salt and pepper and combine with carrots.

  • Spread carrots out in a single layer on a baking sheet.

  • Bake for 15-20 minutes, turning half way through.  Optional: broil carrots for last two minutes for a crispier texture.

  • Remove crab cake patties from the refrigerator.  Gently pat almond flour onto both sides of each patty (give them an extra squeeze to hold together once the flour is on).

  • Heat a large skillet over medium high heat, and add avocado oil.

  • Cook crab cakes until browned, flip and repeat (approximately 3 minutes per side.

  • Combine all ingredients for aioli in a small bowl.  Mix well and serve on top of crab cakes.

Creamy Kale Soup


Ingredients (Serves 4-6):

  • 2 Tbsps olive oil

  • 2 small onions, diced

  • 3 ribs celery, diced

  • 2 cloves garlic, chopped

  • 1-2 tsps iodized sea salt

  • 1 tsp freshly ground black pepper

  • 1 tsp paprika

  • 1 tsp fresh thyme

  • Zest of 1 lemon

  • 6 cups fresh shredded kale

  • 4 cups chicken or vegetable stock

  • 2 cups coconut milk

  • Extra fresh ground black pepper, to taste

  • Fresh parsley and pomegranate seeds — to garnis


  1. Heat olive oil over medium-high heat in a large soup pot. Add onion and celery. Then saute until tender and translucent.

  2. Add sea salt, garlic, pepper, paprika, thyme, and lemon zest, and saute until thyme is fragrant.

  3. Add kale, and saute until bright green, then add your chicken or vegetable stock and coconut milk.

  4. Cover, and simmer for 15-20 minutes.

  5. Transfer mixture to a high-speed blender (or blend with an immersion blender) and blend until smooth.

  6. Serve garnished with parsley and pomegranate seeds.

  7. Enjoy!