Filet Mignon with Spaghetti Squash, Wild Mushrooms and Spinach

Serves 2

High-quality grass-fed, grass-finished animal protein paired with a yummy veggie side is a super nutrient-dense, low-carb, gluten-free delicious meal that the whole fam will love! Grass-fed/finished meat has an extensive micronutrient profile and contains brain-boosting omega-3 fatty acids which are fats that your body can’t produce and must get from food.  Omega 3 fats are essential for the normal functioning of all of our tissues throughout the body and they also increase the body’s ability to absorb the phytonutrients and antioxidants in vegetables!

Ingredients:

•  8-10 ounces grass-fed, grass-finished Filet mignon

• 1 head of garlic, peeled and divided into cloves

• ½ -1 tsp. dried oregano

• 1 spaghetti squash, halved and seeded

• 5-6 tablespoons ghee

• 5-6 cloves garlic, chopped

• 2-3 tablespoons fresh thyme

• 1 tsp. red pepper flakes

• 2 cups shitake mushrooms, chopped

• 2 cups baby spinach

• 1 cup nutritional yeast

• ½ cup chopped fresh parsley

• Extra virgin olive oil for drizzling

• Sea and freshly ground pepper

Preparation:

• Preheat oven to 400 degrees.

• Cut squash crosswise; take out seeds and spread flesh with 1-2 tablespoons of ghee, salt, and pepper and place cut side down on a baking sheet.

• Bake until easily pierced with a fork, about 40-50 minutes, and remove from oven to cool.

• Once squash can be easily handled, scrape insides into spaghetti strands with a fork and set aside.

• Place a seasoned cast-iron skillet over medium-high heat and sprinkle the pan generously with sea salt. Add garlic cloves and 1 tablespoon of ghee.

• Season steak on both sides with additional salt and pepper.  Place steak in the middle of the pan. Sear for about 2 minutes without moving. Flip steak with tongs, sprinkle with oregano and cook for another 2 minutes (this is for medium-rare). 

• Place the skillet in the heated oven for about 5 minutes.  Take the skillet out of the oven and remove the steak and place it on a plate or cutting board and let the meat rest for a few minutes.  It’s better to be slightly underdone because the steak will continue to cook. You can cover loosely with foil if you’d like.

• In another large skillet over medium heat add the rest of the ghee, garlic, and thyme.  Cook for 2 minutes and then add the mushrooms. Cook until mushrooms are starting to turn golden and stir in the spinach and continue to cook until spinach is wilted. 

• Add the nutritional yeast and season with salt and pepper. 

• Finally, drizzle with olive oil, add most of the parsley, toss to coat, and remove from heat.

• Remove foil from steak and slice.

• To serve, plate the squash and steak and sprinkle with the rest of the parsley on top.

• Enjoy!

Wild Salmon Salad with Avocado, Edamame and Fresh Herbs

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2-3 servings

Here’s to a deliciously healthy, light, and refreshing, one-bowl summer salad!  Wild salmon, packed with protein, brain-boosting, inflammation lowering, heart-healthy omega 3 fats made naturally creamy with the addition of avocado.  Health-promoting fresh herbs, capers, and edamame add the perfect flavors and textures making it an amazing and easy to prepare meal to add to your weekday dinner rotation.

Ingredients:

·      2 cans wild salmon (I used Wild Planet)

·      1 ripe avocado roughly cubed

·      ½ cup chopped celery

·      ½ cup chopped cucumber

·      ¼ cup minced red onion

·      ¼ cup chopped cilantro

·      ¼ cup chopped parsley

·      1 cup cooked edamame

·      2 tablespoons Greek-style unsweetened almond milk yogurt (I used Kite Hill)

·      ¼ cup capers

·      Juice from 2 lemons

·      ¼ tsp. garlic powder

·      4 cups mixed baby lettuces

·      1 tbsp. olive oil

·      ½ tsp. Himalayan Sea salt

·      Freshly ground pepper

Preparation:

·      Add all ingredients to the bowl except the baby lettuce and olive oil. Mix with a spoon until thoroughly combined.

·      Toss baby lettuces with olive oil. Season with salt and pepper.

·      To prepare salad, plate the baby lettuces and scoop the salmon salad on top.

·      Squeeze more lemon over the salad.

·      Serve and enjoy!

Spicy Chickpea Pasta with Roasted Broccoli, Brussels Sprouts, and Spring Peas

Serves 4

 A simple and delicious pasta salad that’s packed with protein and fiber AND tons of health benefits from all the veggies! It’s a pretty perfect dish for a warm spring night and a meatless Monday meal that your whole family will love!

Ingredients:

•  1-2 cups broccoli, cut into florets

• 1-2 cups brussels sprouts, halved

• 2 cups fresh or frozen spring peas

• 1 diced shallot

• 4-5 cloves garlic, thinly sliced

• 1 tsp. red pepper flakes

• 1 cup nutritional yeast

• ½ cup Olive oil

• 1 tsp sea salt

• ¼ tsp freshly ground black pepper

• Extra salt and pepper to taste

• 2 tbsp organic grass-fed unsalted butter or ghee

• 1-2 boxes of Banza Chickpea Pasta

• ½ cup chopped fresh parsley

Preparation:

-       Preheat oven to 375 degrees.

-       Toss broccoli and brussels sprouts with olive, salt, and pepper, and roast on a baking sheet for about 30 min. or until just starting to brown.  Set aside.

-       Prepare a large pot of lightly salted water to a boil.  Cook pasta according to pkg directions.  Drain and set aside.

-       In a large sauté pan over medium heat add about ½ of the oil, 2 tbsp ghee, garlic, shallot and red pepper flakes.  Cook, stirring often for about 5 min until the garlic is caramelized and fragrant.

-       Stir in until slightly tender, about 3 minutes.

-       Finally, add the cooked pasta, roasted vegetables, nutritional yeast, ½ of the parsley and the rest of the olive oil to the pan. Toss everything to coat.

-       To serve, plate the pasta and sprinkle with a little fresh parsley on top.

-       Enjoy!

Rotisserie Chicken Salad with Sauteed Vegetables

2 servings

This is a super easy lunch or dinner salad to make with either your own baked or roasted chicken or using a store-bought rotisserie chicken as I did.  Not only is it delicious and goes well with just about anything but it’s perfect for meal prepping so you have a batch made to use all week!

Ingredients:

Roasted veggies:

• 1 head chopped radicchio

• 1 cucumber, sliced

• 2 cups sliced Brussels sprouts

• 1 cup spinach

• 2 tablespoons dried oregano

• A handful of green olives

• 2 tablespoons Coconut Aminos

• Avocado oil

• Extra virgin olive oil

• 2 tablespoons freshly squeezed lemon or apple cider vinegar

 Chicken salad:

• 1 organic roast chicken

• 2 celery stalks, finely chopped

• 1 green onion, chopped

• 1 tbsp. lemon juice or apple cider vinegar

• Avocado Mayonnaise – I like Primal Kitchen

• Sea salt and freshly ground pepper to taste

 Preparation:

-       Heat the avocado oil in a skillet (I used a cast-iron skillet) then add the Brussels sprouts.  Season with salt, pepper, and coconut aminos for a little sweetness. Stir and cook until Brussels until they turn golden brown. When they are almost finished, add the spinach and sauté until wilted.

-       Pull the chicken meat from the bone and shred it in a large bowl. Mix with celery, onion, lemon juice, sea salt and freshly ground pepper, and mayo (use as much as needed to make it your desired level of creaminess.)

-       To plate the dish: put radicchio, cucumbers, olives on the bottom of the plate.  Add oregano, olive oil and squeeze fresh lemon juice or apple cider vinegar, and toss.

-       Add the sauteed veggies on top. Then add a big scoop of chicken salad in the middle.

-       Serve and enjoy!

-       Store leftover chicken salad in the refrigerator and use it throughout the week.

Rotisserie Chicken Salad with Roasted Vegetables

2 servings

Need a super easy lunch or dinner shortcut? Try making a yummy chicken salad using a store-bought rotisserie chicken.  It’s simple and delicious and goes well with just about anything. It’s perfect for meal prepping so you have a batch made to use all week!

Ingredients:

Roasted veggies:

• 1 Delicata squash, sliced and seeded

• 2 cups sliced Brussels sprouts

• 2 Japanese eggplants, sliced

• 2 handfuls mixed lettuces

• ¼ cup Coconut Aminos

• Avocado oil

• Extra virgin olive oil

Chicken Salad:

• 1 organic roast chicken

• 2 celery stalks, finely chopped

• 1 green onion, chopped

• 1 tbsp. lemon juice or apple cider vinegar

• Avocado Mayonnaise – I like Primal Kitchen

• Sea salt and freshly ground pepper to taste

Preparation:

• Preheat oven to 400 degrees.

• Spread veggies on a baking sheet and spray/mist or drizzle with avocado oil and season with salt and pepper. Bake for 25-35 minutes, tossing halfway during cooking. Remove veggies from the oven when done and spray/mist or drizzle with extra virgin olive oil.

• For a little sweetness, toss the Brussels sprouts and eggplant with the coconut aminos and set aside.

• Pull the chicken meat from the bone and shred it in a large bowl. Mix with celery, onion, lemon juice, sea salt and freshly ground pepper, and mayo (use as much as needed to make it your desired level of creaminess.)

• To plate the dish: put lettuces on the bottom of the plate and arrange the roasted veggies on top. Then add a big scoop of chicken salad in the middle.

• Squeeze lemon over the dish and finish it with a little drizzle of extra virgin olive oil.

• Serve and enjoy!

• Store the leftover chicken salad in the refrigerator and use it throughout the week.

Wild Salmon with Roasted Autumn Vegetables

2 servings

Wild salmon, packed with protein, brain-boosting, inflammation lowering, heart-healthy omega 3 fats paired with roasted fall veggies and a side of heart of palm linguini.  A delicious, healthy and easy meal to make to add into your midweek dinner rotation.

Ingredients:

• 2 Japanese eggplants, sliced

• 2 cups sliced Brussels sprouts

• 1 package Palmini heart of palm linguini

• ¼ cup Coconut Aminos

• 2 six-eight-ounce pieces of wild salmon

• Avocado oil

• Extra-virgin olive oil

• Juice of 1 lemon

• 1 tbsp. toasted sesame oil

• Sea salt and freshly ground pepper to taste

 Preparation:

• Preheat oven to 400 degrees.

• Spread veggies on baking sheet and spray/mist or drizzle with avocado oil and season with salt and pepper. Bake for 25-35 minutes, tossing halfway during cooking. Remove veggies from oven when done and spray/mist or drizzle with extra virgin olive oil.

• Rinse Palmini linguini under water thoroughly and add to a small saucepan. Add ¼ cup plain almond milk (or other milk of choice) and ¼ cup nutritional yeast, season with salt and pepper. Cook on low until sauce thickens and everything is combined.  Remove from heat.

• Wash salmon fillets and pat dry with a paper towel. Place salmon on roasting pan or a parchment-lined baking sheet.  Drizzle with coconut aminos and spread with a pastry brush, finally sprinkle generously with salt and pepper.

• Roast salmon for 4-6 minutes per ½ inch thickness of salmon.  Roasting time depends on the thickness of your salmon, as determined by the thickest part of the fillet.  For every ½ inch of salmon, roast 4-6 minutes.  4 minutes will be slightly rare and 6 minutes will thoroughly cook it.

• Plate the veggies, linguini and top with salmon.

• Squeeze lemon over the salmon and finish it with a little drizzle of sesame oil.

• Serve and enjoy!

Filet Mignon Steak Salad

Serves 2

A delicious and healthy steak salad that balances the right amount of high-quality grass-fed, grass-finished animal protein and plant food. Grass-fed/grass finished beef is one of the most nutrient-dense proteins you can eat. Grass-fed/finished meat has an extensive micronutrient profile and contains a good amount of brain-boosting omega-3 fatty acids which are fats that your body can’t produce and must get from food. Omega-3’s fats are essential for normal functioning of tissues throughout your body. They also increase the body’s ability to absorb the phytonutrients and antioxidants in vegetables! This mix of Brussels sprouts, carrots, mushrooms and cipollini mushrooms make for a comforting and delicious combo that balances out the richness of the meat.

 Ingredients:

8 ounces grass-fed, grass-finished Filet mignon

4 cups mixed field greens

1 cup wild mushrooms

2 cups cipollini onions

1 cup Brussels sprouts, cut in half

1-2 handful multicolored baby carrots

3-4 tablespoons melted coconut or avocado oil

1-2 tablespoons extra virgin olive oil

Juice from 1 lemon

1 tablespoon apple cider vinegar

1 avocado, sliced

2 teaspoons. ground oregano (optional)

Sea salt and pepper to taste

 Preparation:

-       Preheat oven to 375 degrees and line a rimmed baking sheet with parchment paper or use a silpat baking mat.

-       Toss Brussels sprouts, carrots, onions and mushrooms with avocado oil or melted coconut oil and spread on baking sheet.

-       Roast for 30 - 40 minutes, tossing halfway during cooking time.  The mushrooms will be done first so remove them from the sheet when they are ready, and continue to remove any veggies that are lightly browned.  Continue to roast the rest until done checking every few minutes to avoid burning.

-       While the veggies are roasting, place a seasoned cast iron skillet over medium-high heat and sprinkle the pan generously with sea salt.

-       Season steak on both sides with additional salt and pepper.  Place steak in the middle of the pan. Sear for about 2 minutes without moving. Flip steak with tongs and cook for another 2 minutes (this is for medium rare). 

-       Place skillet in the heated oven for about 5 minutes.  Take skillet out of the oven and remove steak and place on a plate or cutting board and let the meat rest for a few minutes.  It’s better to be slightly underdone because the steak will continue to cook. You can cover loosely with foil if you’d like.

-       Finally, slice the steak and assemble the salad.

Assembling the Salad:

-       Put mixed greens in a bowl, drizzle and toss with a little extra virgin olive oil and apple cider vinegar.

-       Add the roasted vegetables, sliced avocado and finish with sliced steak on top. 

-       Enjoy!

Mango Banana Coconut Bowl

Makes 2/3 servings

 Kids love smoothie bowls just as much as adults and they make a favorite breakfast, snack or lunch especially when the base is thick, creamy and packed with antioxidants to keep us healthy! There are so many reasons to eat mango – the fibers are good for the gut and keep you regular and full.  Mango is sweet but doesn’t elevate blood sugar significantly due to its fiber content.  Mangoes are rich in vitamins A, C and E which strengthen the immune system, help with kidney function, cleanse the body and the beta carotene is good for eye health!

 Ingredients:

 SMOOTHIE:

4 cups frozen mango (slightly defrosted)

1 can whole coconut milk

½ tsp. vanilla

1 banana

TOPPINGS:

Sliced strawberries

Toasted coconut chips (I used Dang)

1 tbs. chia seeds

1 fig sliced

Grated lemon rind

Preparation:

-       Add all smoothie ingredients to high-powered blender and blend until creamy and smooth. 

-       Pour half of your smoothie into a bowl and top with slices strawberries, coconut chips (I love the wonderful crunch against the smooth base), chia, fig and grated lemon rind.

-       You can freeze any remainder and the next morning just re-blend the frozen smoothie, pour into smoothie bowl and add your favorite toppings!

Wild Salmon with Cauliflower "Fried Rice"

2 servings

Here’s to a deliciously healthy start to the summer! Wild salmon, packed with protein, brain-boosting, inflammation lowering, heart-healthy omega 3 fats, and cauliflower rice that tastes just like regular rice but is so much healthier.  A delicious meal to add to your midweek dinner rotation.

Ingredients:

1 head of fresh cauliflower, grated or 1 bag frozen cauliflower, riced

2 carrots finely chopped

1 cup frozen peas

1 onion finely chopped, or 1 tsp. onion powder

2 eggs

¼ cup Coconut Aminos

3-4 tbsp. coconut or sesame oil or a combination of both

1 tsp. garlic powder

1 tbsp. toasted sesame oil

2 six-eight ounce pieces of wild salmon

3-4 tbsp. extra-virgin olive oil

1-2 tbsp. Trader Joe’s Everything but the Bagel Seasoning Blend

Juice of 1 lemon

Sea salt and freshly ground pepper to taste

 Preparation:

-       Heat a large skillet on medium-high heat and add half the coconut or sesame oil.

-       Sauté carrots and onions (if using fresh) until they start to soften.

-       Add the rest of the oil, cauliflower and frozen peas to the pan.  Cook, stirring constantly, for 3-4 minutes until cauliflower starts to soften but not get mushy.

-       Make a hole in the center of the mixture to reach the bottom of the pan and crack the eggs into the hole.

-       Sprinkle with 2 tablespoons of the coconut aminos, garlic powder, onion powder (if using), salt and pepper.

-       Scramble the eggs in the mixture.

-       Add the remaining coconut aminos and stir until flavors are combined. Finish by drizzling with toasted sesame oil.  Remove from heat and set aside.

-       Preheat oven to 425 degrees.  Wash salmon fillets and pat dry with paper towel. Drizzle salmon with just enough oil to coat with a pastry brush, sprinkle generously with Everything but the bagel seasoning.

-       Place salmon on roasting pan or a parchment-lined baking sheet and roast for 4-6 minutes per ½ inch thickness of salmon.  Roasting time depends on the thickness of your salmon, as determined by the thickest part of the fillet.  For every ½ inch of salmon, roast 4-6 minutes.  4 minutes will be slightly rare and 6 minutes will thoroughly cook it.

-       Plate the cauliflower fried rice and top with salmon.

-       Squeeze lemon over salmon.

-       Serve and enjoy!

Hearts of Palm "Pasta" with Sauteed Spinach, Oyster Mushrooms and Shrimp

Serves 2

Hearts of palm linguine is a surprisingly delicious, low-carb, low-calorie, gluten-free pasta alternative. It has a texture and taste that is remarkably similar to al dente pasta and makes the perfect vehicle for your favorite sauce and toppings.  These noodles are made from the edible bulb of a palm tree, are made of 90% water, and are packed with fiber, making them a nutritious and filling option worth trying!

Ingredients:

2 packages Palmini Hearts of Palm Pasta

12 large wild shrimp, peeled and deveined

1 cup oyster mushrooms, sliced

2-3 tablespoons ghee

2-3 tablespoons olive oil

3-4 cloves garlic, minced

1 tsp. red pepper flakes

2-3 handfuls spinach leaves

1 cup Rao’s marinara sauce

½ cup nutritional yeast

Juice from 1 lemon

½ cup chopped fresh parsley

Sea salt and freshly ground pepper to taste

Preparation:

• Drain heart of palm noodles and rinse with plenty of water. Set aside.

• Heat 1-2 tablespoons oil in a large skillet over medium heat.  Add the mushrooms and season with salt. Sauté until golden, about 6-8 min.  Remove from skillet and set aside.

• Add ghee to the skillet to melt and coat the bottom of the pan.  Add the shrimp, garlic, red pepper flakes, salt and pepper. Cook shrimp on one side for about 2 minutes and then turn them over.  Squeeze lemon juice over the shrimp.  Add the parsley and continue to cook shrimp, stirring occasionally until they are pink and opaque.  Remove shrimp from the pan.

• Finally add the rest of the oil to the skillet on low heat along with the heart of palm pasta and the spinach.

• Add the marinara sauce and nutritional yeast.

• Toss until spinach is wilted.  Add the shrimp and mushrooms back to the skillet and stir until everything is combined and evenly coated.

• Plate the pasta and serve immediately.

• Enjoy!

Chickpea and Quinoa Salad with Avocado, Toasted Pumpkin Seeds and Lemon Tahini Dressing

Serves 2

Chickpeas and quinoa have been the stars of a lot of my salads these days. They’re both great sources of plant-based protein and have lots of fiber, vitamins, and minerals.  Just toss them with lettuces, pumpkin seeds, fresh herbs, and a simple lemon tahini dressing and you have a deliciously nutritious, anti-inflammatory, auto-immune boosting beautiful meal that’s really simple to throw together!  This salad can easily be doubled or tripled for leftovers too.

Ingredients:

Salad:

·       1 can chickpeas, rinsed and drained

·       1 cup quinoa, rinsed

·       2 cups vegetable broth

·       ¼ cup chopped scallions

·       ½ cup chopped fresh parsley

·       ½ cup chopped fresh cilantro

·       1 can hearts of palm, sliced

·       3-4 cups chopped mixed field greens

·       Juice of 1 lemon

·       ½ cup raw pumpkin seeds

·       1 avocado, diced

·       1 tsp. sea salt

·       Freshly ground pepper to taste

Lemon Tahini Dressing:

• 1/3 cup tahini (ground sesame seeds)

• 1 medium lemon, juiced

• ¼ tsp. garlic powder

• 1 tsp. sea salt

• ½ tsp. freshly ground pepper

• Up to 1/4 cup water

Preparation:

• Rinse and drain the quinoa.  Add rinsed quinoa, 1/4 tsp. salt, and vegetable broth to a small saucepan and bring to boil over high heat.  Turn heat down to low, cover, and simmer for approximately 15-20 minutes, until liquid is dissolved.  Set aside and let cool.

• Preheat oven to 200 degrees.  Toss pumpkin seeds with a little olive oil, spread them on a parchment-lined baking sheet, and sprinkle with a little sea salt.  Bake for about 5 minutes until lightly toasted and remove from the oven.

To Prepare the Tahini Dressing:

-       In a bowl add the tahini, salt, pepper, and lemon.  Whisk until thoroughly blended.

-       Add water 2 tablespoons at a time, whisking after each addition until smooth.  By 6-8 tablespoons dressing should be perfectly creamy and smooth. 

-       Season with additional salt and pepper to taste.

• In a large bowl combine the chickpeas, lettuce, parsley, scallions, cilantro, avocado, pumpkin seeds, and quinoa.  Add the juice of one lemon and then drizzle the tahini dressing over the salad and toss to combine.  Season with additional salt and pepper if needed.

• Serve immediately and enjoy!

• Leftovers keep well in the refrigerator for up to 3 days.

Chickpea Salad

Serves 3

Mashed chickpeas create a delicious vegan option to chicken salad. They are high in protein and packed with essential vitamins, minerals, and fiber that help with digestion, weight management, and reducing the risk of several diseases.  This salad is really yummy on top of a bed of leafy greens or to make a healthy sandwich with. I made this with what I had in my kitchen but this salad is very customizable so feel free to change up the ingredients to your liking by adding seeds, nuts, chopped apple, carrots, etc.  It’s also great for meal-prep as you can make a big batch to keep in the refrigerator to graze on throughout the week.

Ingredients:

·       1 can chickpeas, rinsed and drained

·       ¼ cup chopped scallions

·       ½ cup chopped fresh dill

·       2 stalks of celery, chopped

·       3 tablespoons avocado oil mayo (I used Primal Kitchen)

·       Juice of 1 lemon

·       ¼ tsp. garlic powder

·       1 tsp. Dijon mustard

·       ¼ cup chopped parsley for garnish (optional)

·       1 tsp. sea salt

·       Freshly ground pepper to taste

Preparation:

·       In a large bowl, mash the chickpeas with a potato masher or a fork until flaked in texture.

·       Add all the other ingredients to the bowl and mix with a spoon.  Taste and season with additional salt and pepper if needed. Garnish with parsley if using.

·       Enjoy!

·       Store leftovers in an airtight container in the refrigerator for up to 5 days.

Sardine, Avocado and Roasted Vegetable Salad

Serves 2

 This salad is packed with one nutritional powerhouse after another!  Sardines are so good for you!  They are a convenient, budget-friendly excellent source of vitamin, D, protein, essential omega-3 fatty acids, all of which are beneficial for the brain, heart, immune support and reducing inflammation.  A delicious way to eat them is on top of a salad like this.  I added flaxseeds as they are also an excellent source of healthy omega-3 fatty acids and fiber and the quality fat from avocado increases the body’s ability to absorb the phytonutrients and antioxidants in all of the other vegetables!

Ingredients:

•  4 cups mixed field greens

• 1 cucumber, cut in slices

• 3-4 tablespoons melted coconut or avocado oil

• 1-2 tablespoons extra virgin olive oil

• 2 cups purple cabbage sliced

• 2 cups Brussels sprouts, cut in half

• 1 butternut squash, halved vertically with the seeds removed

• 2 tablespoons black or white sesame seeds or a combination of both

• Juice from 1 lemon

• 1 tablespoon apple cider vinegar

• 1 avocado, sliced

• 2 tablespoons ground flaxseed

• 2 teaspoons. ground oregano (optional)

• 1 tin wild sardines in extra virgin olive oil (I used the brand Wild Planet)

• Sea salt and pepper to taste

 Preparation:

 -       Preheat oven to 400 degrees and line a rimmed baking sheet with parchment paper.  Rub each half of the butternut squash with melted coconut oil to lightly coat the squash on the inside.  Sprinkle with salt and pepper.  Turn the squash face down on the baking sheet and roast until it is tender and completely cooked through, about 45-50 minutes.  Set the squash aside and once it’s cool enough to handle scoop the flesh out and cut it into cubes.

-       After you put the squash in the oven, toss Brussels sprouts and cabbage with avocado oil and spread on a baking sheet.  Roast for 30 - 40 minutes, tossing halfway during cooking time.  Remove any veggies that are lightly browned and continue to roast the rest until done checking every few minutes to avoid burning.

 Assembling the Salad:

 -       Put mixed greens and sliced cucumber in a bowl, add oregano if using, then drizzle and toss with a little extra virgin olive oil and apple cider vinegar.

-       Add the roasted vegetables, sliced avocado, and sardines. 

-       Sprinkle with flaxseeds and sesame seeds.  Squeeze fresh lemon over the salad.

-       Enjoy!

Roasted Buddha Bowl with Easy Tahini Dressing

Serves 2

 This yummy bowl tastes as delicious as it looks!  Bowls like this are really easy to make - choose veggies that take about the same time to roast and once they’re ready, put them in a bowl, add the dressing and toppings and voila, you have a delicious, nutritious, anti-inflammatory, auto-immune building beautiful bowl!  I used the veggies and ingredients I had on hand in this winning combo but you can substitute with whatever vegetables you prefer!

Ingredients:

•  4 cups mixed field greens

• 1 cucumber, cut in slices

• 3-4 tablespoons coconut oil, ghee, avocado or olive oil or combination of all four

• 1-2 cups sunchokes, washed and sliced

• 1-2 cups Brussels sprouts, cut in half

• 1 butternut squash, halved vertically with the seeds removed

• ½ cup raw or dry roasted pumpkin seeds

• Juice from 1 lemon

• 1 avocado, sliced

• 2 tablespoons black and white sesame seeds

• 2 tsp. ground oregano (optional)

• Sea salt and pepper to taste

 Tahini Dressing:

• 1/3 cup tahini (ground sesame seeds)

• 1 medium lemon, juiced

• 1 tsp. sea salt

• ½ tsp. freshly ground pepper

• ¼ cup cold/iced water

 Preparation:

 -       Preheat oven to 375 degrees and line a rimmed baking sheet with parchment paper.  Rub each half of the butternut squash with coconut oil to lightly coat the squash on the inside.  Sprinkle with salt and pepper.  Turn the squash face down on the baking sheet and roast until it is tender and completely cooked through, about 45-50 minutes.  Set the squash aside and once it’s cool enough to handle scoop the flesh out and cut it into cubes.

-       After you put the squash in the oven, toss sunchokes and Brussels sprouts with avocado oil or melted ghee and spread on the baking sheet.  Roast for 30 minutes, tossing halfway during cooking time.  Remove any veggies that are lightly browned and continue to roast the rest until done checking every few minutes to avoid burning.

-       Next, lower the oven to 200 degrees.  Toss pumpkin seeds with a little olive oil, spread seeds on a parchment-lined baking sheet and sprinkle with sea salt. Bake for about 5-7 minutes until lightly toasted and remove from the oven.

To prepare the tahini dressing:

-       In a bowl add the tahini, salt, pepper, and lemon.  Whisk until thoroughly blended.

-       Add water 2 tablespoons at a time, whisking after each addition until smooth.  By 6-8 tablespoons dressing should be perfectly creamy and smooth. 

-       Season with additional salt and pepper to taste.

Serving:

-       Put mixed greens in a bowl, add oregano if using, then drizzle and toss with a little extra virgin olive oil.

-       Add the roasted vegetables, sliced avocado, and roasted pumpkin seeds. 

-       Drizzle with tahini dressing and sprinkle with sesame seeds.

-       Enjoy!

-       Leftover tahini dressing can be stored in the refrigerator covered for about 1 week.  Dressing may thicken with time so whisk in additional cold water as necessary to thin.

Spaghetti Squash Aglio e Olio with Swiss Chard

Serves 4-6

 Swap pasta for low-carb, gluten-free spaghetti squash in this simple but delicious and super easy to make dish.  Whether your aim is more veggies or just a new go-to-recipe, this bright and lemony dish is packed with nutrition so give these fiber-filled noodles a try!

 Ingredients:

•  1 large spaghetti squash, halved and seeded

• 2 tablespoons ghee

• About ½ cup olive oil

• 5-6 cloves garlic, thinly sliced

• 1 tsp. red pepper flakes

• 1 bunch Swiss chard chopped

• 1 cup nutritional yeast

• Juice from 1 lemon

• ½ cup chopped fresh parsley

• Sea and freshly ground pepper to taste

 Preparation:

Preheat oven to 400 degrees.

Cut squash crosswise; take out seeds and spread flesh with ghee, salt and pepper and place cut side down on a baking sheet.

Bake until easily pierced with a fork, about 40-50 minutes and remove from oven to cool.

Once squash can be easily handled, scrape insides into spaghetti strands with a fork and set aside.

In a large skillet over medium heat add about ½ the oil, garlic and red pepper flakes.  Cook, stirring often for about 6-8 minutes until the garlic is caramelized and fragrant.  Stir in the chard and season with salt and pepper.   

Finally, add the squash, the rest of the oil, nutritional yeast, lemon juice and parsley.  Toss to coat.

To serve, plate the squash and sprinkle with a little fresh parsley on top.

Enjoy!

Sweet Potato Fries Salad

Serves 2-4

A delicious and filling winter salad is one of my favorite ways to get all the food I want to eat on one plate! This gut health-promoting combo is packed with healthy fats, fiber, vitamins and minerals including iron, calcium, selenium, most B vitamins, and vitamin C. Gluten and dairy-free and perfect for a meatless Monday meal or a hearty whole foods based side.

Ingredients:

• 2 sweet potatoes cut lengthwise into fries

• 4 cups arugula

• 1 avocado

• 1 tbsp. coconut aminos

• freshly squeezed lemon

• ½ cup chopped walnuts

• Avocado or coconut oil or Ghee

• Olive oil

• Kite Hill Almond Milk Ricotta (You can use organic feta or goat cheese if not avoiding dairy)

• Sea Salt and Pepper to taste

Preparation:

-       Preheat oven to 400 degrees. Drizzle, spray or toss sweet potato fries with avocado or melted coconut oil or ghee.  Season with salt and pepper and place on baking sheet and roast for 40-45 minutes, turning them over halfway through the cooking time.  

-       While the sweet potatoes are roasting, put arugula in a bowl and massage with a little olive oil, lemon and coconut aminos.

-       When potatoes are done, remove from oven.   To assemble the salad, plate the potatoes and top with arugula, chopped walnuts, chopped avocado, crumbled ricotta, salt and pepper.

-       Serve and enjoy!

Breakfast Pizza

1 serving

I couldn’t decide what to eat for dinner so I combined all of my favorite breakfast toppings on top of this light and crispy cauliflower crust and it couldn’t have been more delicious!  We love having breakfast for dinner but it’s perfect for a real breakfast or a yummy weekend brunch too. And by the way the picture does not do this situation justice, it was incredible!

 Ingredients:

 ·     1 Blooming Oven Cauli-crust

·      3 pasture-raised eggs

·      3 slices Applegate Organics Turkey Bacon

·      Olive oil, Avocado Oil or Ghee

·      1-2 cups baby spinach

·      ½ avocado, mashed

·      1 cup sliced shitake mushrooms

·      ¼ tsp. garlic powder

·      ¼ tsp. onion powder

·      2 tsp. chopped fresh basil

·      Pink Himalayan sea salt to taste (optional)

·      Freshly ground black pepper or red pepper flakes

Preparation:

 ·      Remove frozen Cauli-Crust from the package and defrost for approximately 10 minutes.  Preheat toaster oven to 500 degrees.  If using regular oven make the crust first and then lower the temperature to make the bacon afterwards.  Remove the cardboard backer from the crust and place in the oven directly on the oven rack.  If you enjoy a crispier crust, cook for about 12-15 minutes, checking for the edges to start browning. For best results and a crispy bottom, allow the crust to sit on a cooling rack for 2 minutes. 

·      Preheat or lower oven to 400 degrees.  Line a cookie sheet with parchment paper.  Arrange bacon in a single layer and bake for about 10 min.  Flip bacon over and bake for another 5-10 minutes until it reaches your desired level of crispiness.  When done, remove from oven and cut into pieces to use as a topping.

·      Add 1-2 tablespoons oil or ghee to frying pan (I used a cast-iron skillet).  Add the mushrooms, ½ the garlic powder and ½ the onion powder.  Sauté until almost soft about 5 min.  Add the spinach and the rest of the garlic and onion powder.   Sauté until wilted, remove the mixture from pan and set aside.

·      Wipe skillet down and return to the burner on low heat.  Add another teaspoon of ghee to the pan.  Crack eggs in a small bowl, lightly whisk and season with salt and pepper.  Pour eggs into the skillet and scramble low and slow.  When eggs are almost finished turn heat off and push eggs to the side of skillet. 

·      To assemble the pizza spread a thin layer of mashed avocado on the crust.  Add eggs, spinach, mushrooms, bacon and sprinkle with chopped basil.

·      Enjoy!

Fall Roasted Vegetable Salad with Chopped Pasture-Raised Eggs

Serves 2

This salad came together from using the veggies I had on hand which are all in season so they are their most flavorful and nutritious.  I added the quinoa, pumpkin seeds for texture, crunch and protein and the hummus for a richer dressing as well as more protein.  Such a nourishing and delicious mix! Enjoy on a meatless Monday or feel free to add salmon or other protein of choice if you prefer. 

Ingredients:

• 4 cups mixed field greens

• 4 cups arugula

• 1 cup chopped broccoli

• 1 cup mixed mushrooms

• 1 cup chopped cauliflower

• 1 Delicata squash, seeded and sliced

• ½ cup hummus

• 1 cup quinoa

• ½ cup raw or toasted pumpkin seeds

• 2 pasture-raised hard-boiled eggs

• 2 cups vegetable broth

• Olive oil

• Fresh lemon juice

• Sea salt

• Freshly ground pepper

Preparation:

• Preheat oven to 375 degrees.

• Place broccoli, cauliflower, squash and mushrooms in a bowl and toss with olive oil and season with salt and pepper. Alternatively, if you have an oil sprayer just spray veggies on a single layer on a baking sheet lined with parchment paper or a silpat non-stick baking mat

• Roast for 20-40 minutes or until fork tender and golden. Stir once or twice during roasting and remove veggies as they are done. Mushrooms will be done first, followed by broccoli, cauliflower and finally the squash.

• Cook quinoa according to package instructions using vegetable broth as liquid.

• Place pumpkin seeds on tray, drizzle or mist with olive oil. Sprinkle with sea salt and bake on 200 degrees and toast until lightly browned about 5 min.

• Boil a small saucepan with water. Once water is boiling add eggs and boil for 7-8 minutes. Remove from water and peel and roughly chop.

• To assemble salad, put both lettuces in a large bowl. Add vegetables, quinoa, pumpkin seeds and the chopped eggs. Drizzle with olive oil and lemon juice. Add the hummus. Toss to combine and add more oil or lemon to taste. Season with salt and pepper.

• Divide up the salad into 2 separate bowls.

• Enjoy!

Chickpea Penne Bolognese

Serves 4

This is my kids most requested dinner.  Made with only a few ingredients, packed with protein, fiber and half the carbs of regular pasta and takes less than 30 minutes so it’s perfect for a busy weeknight meal. I’ve also perfected the cooking time to keep the penne nice and al dente so everyone loves the texture.  I make it on an almost weekly basis and we never get tired of it. This will soon become your family’s favorite too!

Ingredients:

• 16 oz. uncooked chickpea penne (I use Banza)

• 3 cloves minced garlic

• 1 lb. ground organic turkey (feel free to use grass-fed beef)

• 1 tbsp. olive oil

• 1 jar Rao’s marinara sauce

• 1 tbsp. Italian seasoning

• Salt and freshly ground pepper to taste

• Red pepper flakes to add a kick (optional)

• A few fresh Basil leaves chopped for garnish

• Parmesean cheese to garnish (optional)
  

Preparation:

• In a large saucepan (I use a cast iron skillet), over medium heat cook the garlic until fragrant, about 2 minutes, then add meat and cook until browned while breaking up with a wooden spatula. Season with salt and pepper.

• Meanwhile bring a large pot of slightly salted water to a boil. Add the penne and undercook it by a couple of minutes (Banza says to cook for 8-10 min. so I cook for about 6). When pasta is almost done collect about 1 cup of pasta water and set aside. When pasta is done, drain and put back in the pot.

• Add half the jar of sauce to the meat, heating and stirring to combine.

• Add the meat sauce to the pasta with half the saved pasta water and more sauce from the jar.

• Stir over low heat to combine everything and sauce will thicken.

• Divide pasta into bowls, garnish with chopped basil and cheese if desired and serve immediately.

• Enjoy!

Wild Alaskan Salmon Cauliflower Sushi Roll

Makes 1-2 servings

Canned Wild Alaskan Salmon is an excellent source of omega 3 fatty acids that are so essential for optimal health.  I’m always looking for new and creative ways to eat it and this cauliflower “wrap” was so good and fun to make!  It’s made grain-free by using cauliflower “rice” wrapped with toasted seaweed.  The wrap is filled with salmon avocado, cucumber, roasted carrots and roasted butternut squash.  This healthy and delicious “sushi roll” makes a perfect healthy lunch or dinner!

Ingredients:

• 1 can Wild Alaskan Salmon drained and mashed (I like Wild Planet or Vital Choice)

• 1 bag of organic riced cauliflower from Trader Joe’s.

• I package of Sushi Nori Toasted Sea Vegetable

• 1-2 tbsp. Mayonnaise (I used Primal Kitchen Avocado Oil Mayo) https://thrivemarket.com/primal-kitchen-avocado-oil-mayo

• ½ - 1 Avocado, sliced 

• 1 Cucumber sliced the long way into sticks

• 1 Carrot cut into sticks

• 1 cup Butternut squash cubed

• Avocado or Olive Oil

• 3-4 tbsp. Coconut Aminos

• 1-2 tbsp. Rice Vinegar or Apple Cider Vinegar

• Juice of 1 Lemon

• Sea salt

• Freshly ground black pepper

Preparation:

• Preheat oven to 375 degrees. Place carrots and squash on baking sheet lined with parchment paper, spray or toss with olive or avocado oil, sprinkle with salt and roast until soft and just starting to brown, about 30 min. tossing halfway through the cooking time.

• In a skillet heat up a little oil and sauté riced cauliflower with coconut aminos and vinegar, stirring regularly for about 6-8 minutes until softened but not mushy. Remove from pan.

• Place nori slice on a baking sheet under the broiler for about 30 seconds to a min. This will be enough time for it to crisp.

• Mash salmon with mayonnaise, salt, pepper and a little lemon.

• Assemble the roll by spreading the “rice” in the middle of the Nori sheet, add salmon, avocado, cucumber, carrot and squash. Roll up like a burrito. Repeat until you use up all your ingredients.

• Enjoy!