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 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!

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 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 Toast with Scrambled Eggs, Avocado, Spinach, Mushrooms and Basil

Serves 2

 When I have time to make it, this is my favorite go-to breakfast.  The benefits for our skin alone are worth it!  Eggs are healthful for so many reasons like zinc and the formation of collagen which makes for younger, firmer skin.  Avocados are hydrating, packed with B vitamins and vitamin E and help promote collagen production.  Sweet potatoes are the perfect vehicle and provide powerful antioxidants like beta-carotene.  Mushrooms are rich in vitamin D, selenium and antioxidants that protect skin against wrinkles and spinach is a great source of iron, folate, chlorophyll, magnesium, vitamins A, C, E (all amazing for your skin) and fiber. Finally, basil is full of antioxidants along with anti-inflammatory, anti-microbial, anti-bacterial nature.  You couldn’t ask for a better way to start the day!

Ingredients:

•  4 pasture-raised eggs

• 1 medium sweet potato, ends cut and cut into slices

• 1 cup sliced Shitake mushrooms

• 2 cups fresh spinach

• 1 avocado

• 3-4 tablespoons ghee

• 1 tablespoon chopped fresh basil

• Sea salt and freshly ground pepper

Preparation:

• Put slices of sweet potato in toaster and toast on medium-dark a few times until burnt around the edges. 

• Put a tablespoon of ghee in a frying pan and sauté the mushrooms on medium until soft, about 5 min.  Season with salt and pepper.  When mushrooms are about done add another tablespoon of ghee and add the spinach and sauté on low until spinach is wilted about 2-3 min.  Remove mixture and set aside.

• Crack eggs in a small bowl and beat lightly.  Add the rest of the ghee to the pan and cook the eggs on low, stirring often.  When eggs are still wet turn the stove off and continue to stir the eggs until they are slightly runny. 

• Cut avocado, scoop, and mash.

• To prepare the toast spread the mashed avocado on the sweet potato slices.  Add some of the spinach and mushroom mixture.  Add some scrambled eggs and top with chopped basil.

• Enjoy!

Asparagus, Carrot & Pea Salad with Chicken

Serves 4

Celebrate spring with this light and refreshing salad that is beyond delicious and a fantastic way to bring in the warm weather. Incredibly nourishing and colorful with lots of fresh flavors from seasonal veggies, lemon and mint AND an excellent source of antioxidants like vitamin A and C, E, K iron and gut-healthy fiber for improved digestion!

Ingredients:

• 15-20 heirloom carrots or 4 medium carrots, cut into 2-3 inch sticks

• ¼ tsp. chili powder

• ¼ tsp. ground cumin

• ¼ tsp. paprika

• ¼ tsp. ground coriander

• 1 tsp. Sea salt

• 1/8 tsp. pepper

• 1-2 tbsp. avocado oil

• 2-3 tbsp. extra-virgin olive oil

• Juice of 1 lemon

• 1 bunch asparagus

• 1 bag frozen green peas

• 8-10 radishes, thinly sliced

• ½ cup fresh mint leaves

• ½ cup toasted pumpkin seeds

• 3-4 Easy and Delicious Baked Chicken Breasts

Preparation:

• Preheat oven to 400 degrees.

• Combine carrots in a bowl with chili powder, cumin, paprika, coriander, 1 tbsp. avocado oil, ¼ tsp. salt and 1/8 tsp. pepper, tossing to coat. Spread on to a baking sheet and roast until tender, about 20 minutes.

• Remove woody part of asparagus (bottom 1-2 inch), and slice each stalk in half lengthwise. Bring pot of water (about 5 cups) and ¼ cup salt to a boil over high heat. Add asparagus and peas, and cook for 1 minute. Transfer asparagus and peas to a large bowl of ice water, and let sit about 1 minute until cold. Then drain and set aside.

• Place pumpkin seeds on tray, drizzle or mist with olive oil. Sprinkle with sea salt and toast on low until lightly browned.

• To assemble salad, in place carrots, asparagus, peas, radishes, mint and pumpkin seeds in a large bowl. Add remaining olive oil and lemon juice. Add chopped chicken and toss to combine. Season with additional salt and pepper if needed.

• Enjoy!

Egg Roll In A Bowl

Serves 4

This takeoff dish has all the delicious flavor of a Chinese egg roll without any of the bad stuff.  Simple, fresh, healthy family-friendly dinner in one-skillet that your entire crew will love! 

Ingredients:

2 cups cooked brown rice or quinoa

1 lb. organic grass-fed, grass-finished ground meat (you can substitute turkey if you desire)

1 cup shitake mushrooms, sliced

2 medium onions, minced

1 cup carrots, shredded

1 head shredded cabbage (about 8 cups)

4 garlic cloves, minced

½ cup chopped green onion for garnish

2 tbsp. olive, avocado or unrefined sesame oil

2 tsp. ginger powder

2 tsp. crushed red pepper flakes

½ cup organic beef or vegetable broth

4-5 tbsp. coconut aminos (to taste)

2-3 tbsp. organic tamari (optional and to taste)

1-2 tbsp. toasted sesame oil

sea salt and freshly ground pepper to taste

Preparation:

• Heat 1 tbsp. oil in a large, deep skillet or Dutch oven (I like to use a cast iron skillet) over medium heat.  Cook meat until browned.

• Add another tbsp. of oil, add onions and cook for a few min. Add carrots, garlic, mushrooms and spices and sauté until softened, about  another 4-5 min.

• Add broth to pan and stir well.  

• Add cabbage,  coconut aminos and tamari and cook until cabbage wilts.  

• Add toasted sesame oil and season with salt and pepper and adjust any flavorings as desired.

• Serve over rice or quinoa, garnish with green onions and enjoy!

Spaghetti Squash Chicken Chow Mein

Serves 4

A delicious, healthier, low-carb, veggie packed version of everyone’s favorite take-out dish.  I love how this turned out with so much flavor, even your picky eaters will love it! 

Ingredients:

• 1 spaghetti squash

• 1 onion finely chopped

• 3-4 cloves garlic, minced

• 2 tbsp. finely chopped ginger

• 1 large carrot julienned

• 2 cups broccoli florets

• 2 cups cauliflower florets

• 4 cups Napa cabbage, shredded

• 1/3 cup green onions chopped

• 2 cups shredded chicken (about 2 chicken breasts)

• 1 tsp. avocado oil (you can also use coconut, olive oil or ghee)

• 2 tbsp. sesame oil

For the sauce:

• 6-8 tbsp. coconut aminos

• 1 tsp. honey or coconut sugar (optional)

• 2-3 tbsp. apple cider vinegar

• 3-4 tbsp. sesame oil

Preparation:

• Preheat oven to 400 degrees.

• Cut spaghetti squash in half lengthwise, scoop out seeds and stringy part.  Rub 1 tsp. avocado, coconut, olive oil or melted ghee on inside of each squash halve and put on baking tray.  Bake for approximately 30-40 minutes until center of squash is tender and using a fork, scrape out the inside of squash to get strands of spaghetti and place in a bowl.  Set aside.

• While squash is cooking place chicken breasts into a saucepan and pour enough water to cover them.  Place over medium heat, bring to a boil, and simmer until chicken meat is no longer pink, about 10-12 minutes.

• Transfer chicken to a bowl.  Let cool for a few minutes and then shred the chicken with 2 forks and set aside.

• Heat 2 tbsp. sesame oil in a large pan over medium heat.  (I use a cast iron skillet)  Add in the garlic and onion and sauté until onion has softened, about 5 min.  Next add in the broccoli and cauliflower florets and carrots and sauté for a few more minutes.  Then add in the ginger and cabbage and continue to sauté until everything is tender and the cabbage is wilted.  

• In a small saucepan combine the ingredients for the sauce and bring to a boil.  Lower the heat and let it simmer for a few minutes.

• Add the squash, green onions and shredded chicken to the pan with the vegetables.

• Finally pour the sauce over everything and stir until well combined.  

• Garnish with a sprinkle of green onions before serving.

• Enjoy!

Sheet Pan Buddha Bowl with Tahini Dressing

Serves 2

This bowl is delicious, packed with protein, healthy fats and easy to throw together because all the veggies take approximately the same amount of time to cook so they can be roasted on the same pan.  When they’re ready just put in a bowl with quinoa, avocado, pumpkin seeds and drizzle with tahini dressing.  As always feel free to substitute with any other veggies of your choice but this combo works great together.  

Ingredients:

• 1/2 cup quinoa rinsed

• 1 cup vegetable broth

• 2-3 tablespoons coconut oil, ghee, olive oil or combination of all three

• 3 cups arugula

• 1/2 head cauliflower cut into florets

• ½ head broccoli cut into florets

• 1 ½ cup Brussels sprouts, halved

• 1 red onion, sliced thick

• 1 small delicate squash, sliced

• 1 avocado sliced

• ½ cup raw or dry roasted pumpkin seeds

• Sea salt and pepper to taste
  

Tahini Dressing:

• 1/3 cup tahini (ground sesame seeds)

• 1 medium lemon, juiced

• 2 tablespoons apple cider vinegar

• 2-3 garlic cloves, minced

• pinch of ground cumin

• 1 tsp. sea salt

• ½ tsp. freshly ground pepper

• ¼ cup cold/iced 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.  

• Preheat oven to 375 degrees.

• Toss cauliflower, broccoli, Brussels sprouts, onion and squash with oil/ghee and spread on 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.

To prepare tahini dressing:

• In a bowl combine the garlic and lemon juice.  Let mixture rest for at least 10 minutes, to give the garlic time to infuse the lemon juice with flavor.

• Pour mixture through a fine mesh strainer into another bowl, pressing the garlic with a spoon to extract as much liquid as possible.  Discard the garlic.

• Add the tahini, salt, pepper, apple cider vinegar and cumin to the bowl.  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.

Serving:

• Toss arugula with a little extra virgin olive oil.

• Assemble the bowl beginning with arugula on the bottom.  Top with quinoa, veggies, sliced avocado and pumpkin seeds.  Drizzle with tahini dressing.  Season with additional salt and pepper.

• 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.

Zoodles with Mushrooms, Avocado and 2 Seven Minute Eggs

Serves 1

This recipe is the perfect staple to have on hand.  It’s healthy, quick, easy and delicious.  It’s great for college students going back to school or graduates living on their own and cooking for the first time.   It’s also ideal for nights when the rest of your family is eating something you don’t want to feed yourself.  Play around with toppings depending on your mood or whatever you have in your fridge at the time.

Ingredients:

• 1 large yellow zucchini spiralized
• 1 cup shitake mushrooms, sliced
• 2-3 tablespoons olive or avocado oil
• ¼ cup nutritional yeast
• ½ avocado, sliced
• 2 seven minute boiled eggs
• 2 tablespoons sesame seeds
• Salt and freshly ground pepper to taste

Preparation:

• Preheat oven to 375 degrees.
• Spread zucchini and mushrooms on baking sheet and drizzle with olive or avocado oil, season generously with salt and pepper.
• Bake for 12-15 minutes, until just starting to brown.  Toss halfway during cooking.  Remove from oven and sprinkle with nutritional yeast.  Mix well and set aside.
• Fill small saucepan with water and bring to boil.  Gently place eggs in water and boil for exactly 7 minutes so that the yolk will be runny when done.  While eggs are cooking fill another small bowl with ice water and when timer is done for eggs immediately place boiled eggs in ice water to stop them from cooking.  After about a minute, remove eggs from water and peel shells.
• Put noodles and mushrooms in a bowl.  Add sliced avocado and place eggs on top and cut open.  Sprinkle with sesame seeds.
• Season with additional salt and pepper if needed and serve immediately.
• Enjoy!

Wild Salmon with Black Quinoa and Spinach

Makes about 2 servings

Here’s to a healthy and delicious summer!  This mouthwatering salad, full of protein and healthy fats is one of my absolute favorites!  It’s also super easy, making it perfect for busy weeknights and it has never failed to get rave reviews!

Ingredients:

• 1/2 cup black quinoa rinsed and drained
• 1 cup organic vegetable broth
• 16 ounces wild salmon (you can also use canned Alaskan Salmon)
• ½ red onion, diced
• 1 cayenne chili, minced
• 6 cups baby spinach
• Juice of 1 lemon
• 1 avocado sliced
• 3 tbsp. extra-virgin olive oil
• Sea salt and freshly ground pepper to taste

Preparation:

• Place rinsed quinoa in a saucepan with vegetable broth.  Season with salt and pepper.  Bring to boil then reduce to simmer and cover until liquid dissolves, about 15 minutes.  When done let sit for a few minutes before fluffing with fork.  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 salt and pepper.
• Place salmon on roasting pan or 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.
• Heat the rest of the oil in a large skillet over medium-high.  Add the onion and chili and sauté until softened and starting to brown, about 7-8 min.
• Add spinach and quinoa to skillet. Then gently flake salmon and add to skillet.  Finally add the avocado. Toss everything until combined well.  
• Squeeze lemon over salad.  Season with salt and pepper.  
• Enjoy!

Roast Chicken and Veggie Bowl

Makes about 4 servings

Many of my clients say that they find lunch the most challenging in terms of what they’re in the mood for, what’s easy to make, delicious and satisfying.  This bowl addresses all of that and is a great solution for lunch or dinner, super easy to make and has the perfect combination of protein, healthy fats, and fiber.  I could eat it everyday – perhaps rotating things here and there depending on what I’m in the mood for!  The best part is you can prepare all the vegetables once and then use a portion each day to make your bowl.

Ingredients:

• 1 whole organic roast chicken
• 2 sweet potatoes sliced
• 2 cups sunchokes, sliced
• 1 ½ - 2 cups shitake mushrooms, sliced
• 1 large head broccoli cut into florets
• 4 cups mixed baby lettuces/arugula/any other greens you like
• 2-3 tbsp. nutritional yeast (or parmesean if you prefer)
• 6-8 tbsp. olive oil
• 1 avocado sliced
• 2-3 tbsp. apple cider vinegar
• black and white sesame seeds as garnish
• Sea salt and pepper to taste

Preparation:

• Preheat oven to 375 degrees.
• Toss sweet potatoes with about 1 tbsp. olive oil in a bowl and then spread on baking sheet.  Repeat with sunchokes and shitake mushrooms.
• Roast veggies until lightly browned.  Mushrooms take about 15 minutes and sweet potatoes and sunchokes take between 35-45 minutes.  Check veggies every 15 minutes or so, flip on baking sheet and remove when done.
• Place broccoli in a steamer basket over boiling water and steam until bright green and crisp, about 3 minutes.  Toss lightly with olive oil and a pinch of salt.  Set aside.
• In another bowl toss lettuces with olive oil, apple cider vinegar and nutritional yeast.  Season with salt and pepper. 

Serving:

• Assemble the bowl beginning with lettuces on the bottom.  Top with ¼ of the sweet potatoes, mushrooms, sunchokes, kale, broccoli, avocado and about 4-6 ounces of cut up chicken.  Season with salt and pepper.  Sprinkle with black and white sesame seeds.  Drizzle with olive oil (optional), dig in and enjoy!
• Store the remaining cooked veggies and chicken in the refrigerator to use throughout the week.

Quinoa Kale Glow Bowl

Serves 4

Bowls are a great go-to when you want to throw something together that’s quick, nourishing and delicious.  I made this bowl for a meatless “Monday” night but it’s a great one to add another protein like eggs, wild salmon or any other protein you that like.  This one has my favorites like wild mushrooms and Kobucha squash with a yummy sesame-ginger sauce that has just the right kick to it.

Ingredients:

• 1 cup quinoa rinsed
• 2 cups vegetable broth
• 2-4 tablespoons coconut oil, ghee, olive oil or combination of all three
• 3 cups chopped kale
• 1 kobucha squash cut into moon shapes, skin on but seeds removed
• 2 cups broccoli florets
• 2 cups cauliflower florets
• 2 cups mixed wild mushrooms
• ½ red onion, chopped
• 3 cloves garlic minced
• 1-2 avocados
• Lemon or lime wedges

Sesame Ginger Sauce:

• 2 tbsp. coconut aminos
• 1 tbsp. organic gluten-free tamari
• 2 tbsp. water
• Juice from 1 lime
• 2 tsp. toasted sesame oil
• ½ -1 tsp. red pepper flakes
• ½ tsp. dijon mustard
• ¼-1/2 cup sesame seeds
• Sea salt and freshly ground pepper to taste

Preparation:

• Preheat oven to 400 degrees.
• Rinse and drain the quinoa.  Add rinsed quinoa, 1 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.  
• Arrange squash in a single layer on baking sheet.  Coat both sides on squash with oil or ghee and sprinkle with salt and pepper. 
• Roast until starting to brown and caramelize, about 40 minutes, flipping with a spatula about halfway through.
• In a small bowl, combine all the ingredients for the sauce.  Set aside.
• In a large sauté pan (I like to use my cast iron skillet) melt another tbsp. oil on medium-high heat.  Add the mushrooms, sauté for a few minutes.  Then add the onion and garlic and sauté for 2-3 minutes.  Next add the cauliflower and cook until beginning to soften, about 5 min.  Add a little bit of the sauce.  Next, add broccoli and kale.  Sauté everything for a few minutes, mixing well until combined and add the rest of the sauce to the vegetables and cook for about 5 minutes.  

Serving:

• Assemble the bowl beginning with quinoa on the bottom.  Top with vegetable mixture, squash and ¼-1/2 avocado. 
• Add lime/lemon wedges to squeeze over bowl.
• Finally drizzle with sesame oil (optional) and enjoy! 

Turkey and Avocado on Sweet Potato Toast

Makes 1 serving

I love using sweet potato toast as a bread substitute!  Whether you’re are gluten-free or trying to add more fiber to your diet, sweet potato toast lends a richness and subtle sweetness to whatever fillings you choose to use.  Another big advantage is the added nutrition you get!  Sweet potatoes contain beta-carotene, which gets converted into vitamin A in our body. Vitamin A is important for hair, skin, nails, vision, and plays a key role in immune function.  Combine them with protein and a healthy fat and you have a seriously nutrient-packed and delicious sandwich! 

Ingredients:

• 2 slices raw sweet potato
• 1/3-1/4 Avocado Slices
• 1 small handful of mixed lettuces
• 3 slices turkey
• 1 tsp.  Avocado Oil Mayo
• Sea salt
• Freshly ground black pepper

Preparation:

• Place sweet potato slices in a toaster on high for about 5 minutes or until cooked through.  You may need to toast multiple times depending on the length of your toaster settings. 
• When sweet potato is ready top with lettuce,  turkey, avocado slices and mayo.
• Season with salt and pepper.
• Enjoy!