Avocado & Artichoke Dip

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2 ripe avocados

1 jar artichoke hearts

1 can sliced black olives

2 garlic cloves, grated

¼ tsp onion powder or 1 tbsp. finely chopped onion

1/8 tsp cumin

2 tsp tarragon vinegar

½ tsp fresh lime juice

Sea salt to taste




In a medium mixing bowl, mash the avocados. Cut the artichoke hearts into pieces. Mix together all ingredients.


Frittata with Asparagus, Goat Cheese, and Herbs

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  • 1/2 bunch asparagus (8 oz), trimmed, spears cut into 2-inch pieces, remaining stalks cut into 1/2-inch pieces
  • Coarse salt and freshly ground black pepper
  • 12 large eggs
  • 4 scallions, thinly sliced
  • 2 tablespoons minced chives
  • 2 tablespoons extra-virgin olive oil
  • 4 tablespoons (2 oz) goat cheese


  1. Bring a medium pot of well-salted water to a boil. Meanwhile, prepare an ice water bath. Blanch asparagus until just tender, about 1 minute. Drain and transfer to ice water bath to cool. Drain. Set spears aside.

  2. Whisk eggs with 1 tsp each salt and pepper. Stir in scallions, chives, and asparagus stalks.

  3. Preheat oven to 425 degrees. Heat oil in an ovenproof 10-inch skillet over medium heat. Pour egg mixture into skillet. Cook until edges begin to set; push cooked edges toward the center of the pan with a wooden spoon. Continue cooking until the center begins to set, about 2 minutes more. Dollop goat cheese over top and sprinkle with reserved asparagus spears.

  4. Bake until eggs are completely set, 8 to 10 minutes. Let cool slightly before serving.


Fennel and Spinach Salad with Shrimp

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3 slices center-cut bacon

1 pound jumbo shrimp, peeled and deveined

2 cups thinly sliced fennel bulb (about 1 medium bulb)

1 cup grape tomatoes, halved

1/2 cup thinly sliced red onion

1 (9-ounce) package fresh baby spinach

2 tablespoons finely chopped shallots

3 tablespoons extra-virgin olive oil

1 tablespoon balsamic vinegar

1 teaspoon Dijon mustard

1/4 teaspoon salt

                                         1/4 teaspoon freshly ground black pepper


1. Cook bacon in a skillet over medium heat until crisp. Remove bacon from pan, reserving drippings, and crumble. Add the shrimp to pan, and cook 2 minutes, turning once.
2. Combine bacon, 2 cups fennel, grape tomatoes, red onion, and baby spinach in a bowl. Combine the remaining ingredients in a small bowl, stirring with a whisk. Add the shrimp and balsamic mixture to spinach mixture; toss well.

Balsamic Baked Halibut

baked halibutIngredients:
Salt Pepper Garlic powder
Balsamic vinegar Olive oil Basil

Bake halibut in 400 degree oven for 7-10 minutes. Once finished, season with salt, pepper and garlic powder. Drizzle with balsamic vinegar and olive oil and place basil on top

Wild Salmon

wild salmonInstructions:
Brush salmon with coconut oil, salt, and pepper. Put in 400 degree oven
for 15 minutes.
Stir Fry Asparagus

Coconut Oil
Cut up asparagus into 1” pieces. Stir fry asparagus in pan with coconut
oil for 5 minutes.

Herb Roasted Chicken

Whole chicken 1 Tbsp. garlic powder 1 Tbsp. onion powder 1 Tbsp. dried oregano 2 Tbsp. paprika 2 Tbsp. dried parsley 2 tsp. rubbed sage 2 tsp. dried thyme leaves 1 tsp. ground coriander 1 tsp. celery seed 1 tsp. sea salt 1 tsp. pepper 1⁄2 tsp. cayenne pepper (or to taste)
6 cloves of crushed garlic 2 quartered onions

Preheat oven to 325 degrees. Mix together all seasonings in bowl. Stuff garlic and onions into chicken and rub seasoning mix on chicken. Cook for 2 hours or 20 minutes per lb.

Pecan Crusted Chicken or Fish

pecan crust chickenIngredients:
Chicken breast or wild fish
Coconut oil (enough to brush on chicken)
Baked crushed pecans

Chicken: Brush chicken breasts with melted coconut. Crush the pecans
and coat the chicken breasts with them. Cook chicken breasts until done.
Fish: Brush fish with melted coconut oil and coat with crushed pecans.
Cook fish in 2 Tbsp. coconut oil on medium heat for 7 minutes on each

Zucchini Noodles with Bolognese Sauce

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zucchini pasta


For the Noodles:

6 medium zucchini, spiralized

1-2 Tbsp olive oil

1 clove garlic, minced

For the Bolognese Sauce:

1 Tbsp olive oil

1 onion, chopped

1 stalk celery, chopped

3 cloves garlic, minced

1 lb. ground turkey or ground beef

1 (28 oz) can crushed tomatoes

1 (6 oz) can tomato paste

1/2 cup dry red wine

1 tsp. dried oregano

1 tsp. dried basil

1/2 tsp. salt

1/4 tsp. black pepper

2 bay leaves

Fresh basil, chopped as garnish


  1. Spiralize your zucchini and set aside on paper towels so that any excess water is soaked up. Feel free to sprinkle with a little salt to help with this.
  2. Drizzle olive oil in a large saucepan over medium-high heat and saute onion, celery and garlic until fragrant, about 3 minutes. Add ground turkey (or beef) and cook until crumbled and brown, draining excess liquid as necessary.
  3. Add remaining ingredients and bring to a boil then reduce heat and simmer for about 30 minutes.
  4. For the zoodles, drizzle olive oil in a large skillet over medium-high heat and saute garlic until fragrant. Add zucchini noodles and cook for about 1 to 2 minutes until tender. *If you didn’t already add salt while the water was getting soaked up feel free to sprinkle a little on them now for flavor.
  5. Top zucchini noodles with the bolognese sauce, serve and enjoy!

Brown Rice Fritters

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brown rice fritters

INGREDIENTS: (makes 6 small patties)
1 cup carrot pulp (can be substituted for grated carrot)
1 cup cooked brown rice (about ¾ of a cup uncooked)
1 can 4 bean mix, drained and rinsed
1 handful fresh parsley, finely chopped
½ red onion
1 clove garlic, crushed
2 tsp. ground flaxseeds
1-2 tbsp. olive oil
Salt, pepper & spices (Cajun spice)
1. Preheat oven to 350 degrees. Cook rice in small pot slightly under-cooked (don’t cook rice too much, as it will soften in the oven)
2. In a pan, heat a splash of olive oil; add chopped onion and garlic and sauté until clear. Add salt, pepper, & spices until fragrant
3. Add onions, carrots, parsley, ground flaxseeds, olive oil and beans to a deep dish and blend until smooth
4. Add brown rice and stir with a wooden spoon until combined. If mixture is too dry, add a bit of water. If it’s too wet, add more ground flaxseeds; the mixture should be soft
5. Lightly grease a baking tray or baking paper with olive oil or spray. Using a spoon, form mixture into 6 balls and space evenly on the tray. Press with a spatula to flatten
6. Cook until golden and slightly crunchy (about 20 mins)


• Break and serve with hummus, lettuce, tomato, and avocado in a wrap
• Stack with arugula, sun dried tomatoes, and avocado in a sandwich
• Cut into quarters and serve on top of a salad

Almond Butter Chocolate Chip Cookies

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almond cook

olive or coconut oil cooking spray,
1 cup unsalted almond butter, stirred well,
3/4 cup Sucanat (sugar cane natural – or Truvia baking blend),
1 large egg,
1/2 tsp baking soda,
1/4 tsp sea salt,
3 oz dark chocolate (70% or greater), broken into small pieces,


ONE: Preheat oven to 350° F. In a medium bowl, stir together the first 5 ingredients until blended. Stir in chocolate.
TWO: Drop dough by rounded tablespoonfuls onto parchment-lined baking sheets. Bake for 10-12 minutes or until lightly browned. Let cool on baking sheets for 5 minutes. Remove to a wire rack and let cool for 15 minutes more.