Saturday, February 1, 2014

Chipotle Style Burrito Bowl

3-4 boneless skinless chicken breasts
1 cu of cooked black beans
 1 cup salsa
1 teaspoon each of cumin and chili powders
12-15 ounces of lettuce, spinach or a mix (enough for your family)
1 tomato
2 avocados
Cheese, sour cream and more salsa to top. As desired

What to do:
Sprinkle the chicken with the cumin and chili powder; squeeze the juice of half of the lime over it. Add the black beans and 1 cup salsa on top. Bake in the oven, covered for 1 hour until done, or for 3-4 hours in the crock pot on high.

Serve on a salad bed or wrapped in a low glycemic whole grain tortilla shell. You can also
 layer on a small amount of brown rice or quinoa. Use the tomato, avocado, sour cream, a small amount of grated cheese and more salsa to complement.

Thursday, February 21, 2013

Almond encrusted salmon

½ c. almonds

2 Tbsp. parsley

1 Tbsp. grated organic lemon zest

1 tsp. Himalayan sea salt and pepper

4 wild-caught salmon fillets

2 Tbsp. coconut oil, or grass fed butter

4 c. spinach

Grind the almonds in a coffee grinder or food processor.

Mix almond powder, parsley, lemon zest, salt and pepper on a plate.

Dredge the salmon on both sides through the almond mixture.

Heat the oil/ butter in a large skillet over medium heat. Add salmon and cook for 5 minutes on each side, until cooked throughout.

Serve over bed of greens and top with fresh lemon juice

Monday, January 21, 2013

Green Tea Chicken Soup

Green Tea Chicken Soup

This soup is awesome. It is even better when you don't feel good. It's a natural flu remedy 

·         2 quarts Water
·         6-7 bags of Organic Green Tea
·         2 Tbsp. Coconut Oil
·         1 Red Onion, chopped
·         4 garlic cloves, chopped finely
·         2 carrots chopped
·         1 cup chopped celery (about 2 sticks)
·         1 tsp fresh thyme, chopped
·         1 bay leaf
·         2 chicken breasts (free range, hormone free), chopped into medium sized pieces
·         2 tsp Himalayan Sea Salt
·         2 tsp Black Pepper
1. Bring 2 quarts of water to a boil, then turn off the heat and add tea bags. Allow to steep for 10 minutes, then remove tea bags.
2. Place chicken into pot and bring to a boil again, then turn down to a low simmer for 40 minutes to cook the chicken.
3. With about 20 minutes remaining, add the remaining ingredients.
4. Serve hot or store refrigerated in glass containers for 4-5 days.

Thursday, January 17, 2013


These are delicious, gluten and dairy free.... also guilt free! 

                                                ZUCCHINI  PANCAKES

  • 3 eggs
  • 1 tab of coconut flour
  • Himalayan sea salt and pepper to taste
  • 2 cups of shredded zucchini
  • coconut oil for pan frying
Beat the eggs with the coconut flour, salt and pepper. Mix in the zucchini and mix well.

Add 1/8 in of coconut oil in a skillet and heat over med heat.
Spoon the mixture into the skillet in "cakes" that are approximately 4-6 in in diameter

Cook until they hold together, flipping once as you would regular pancakes.

Serve warm.

Tuesday, January 8, 2013

Key West Grilled Chicken

·         3 tablespoons Bragg Liquid Aminos
·         2 Tbs. honey
·         1 tablespoon coconut oil
·         Juice of 1 Lime
·         1 teaspoon minced garlic
·         4 skinless, boneless chicken breast halves

In a small bowl combine soy sauce, honey, vegetable oil, lime juice, and garlic.
If you want to have grilled breasts, Place chicken breast halves into the mixture, and turn to coat. Cover, and marinate in the refrigerator at least 30 minutes. If you prefer kebabs, as are pictured, cut the chicken into large chunks, skewer onto bamboo sticks that have been soaked in water for 5 minutes, and marinate for at least 30 minutes.
For a slightly zestier version, add a teaspoon of Freshly Chopped cilantro to the marinade.
Grill on medium high heat for 6 to 8 minutes on each side, until juices run clear. For variation, try marinating shrimp, (which will take 2-4 minutes to grill in all!)

Tuesday, October 9, 2012

Soggy lettuce leaves?

Have soggy lettuce? Do not throw it away just yet. Add juice from half of a lemon in a bowl of cold water. Add lettuce and place bowl in the fridge for one hour. Dry leaves and enjoy

Thursday, August 16, 2012

Sweet Potato Veggie Burgers

Sweet Potato Veggie Burgers
makes 7-8 large patties

2 cans cannellini white beans, drained
1 large sweet potato, baked/peeled/mashed (about 2 cups)
2 tsp maple syrup or Stevia Baking Blend
Himalayan sea salt and fresh pepper to taste
A pinch of cinnamon
A pinch of cayenne pepper if desired
1/4 cup wheat flour
plentiful Panko crumbs
Coconut oil for pan


1. Bake sweet potato. Peel, place in large mixing bowl.
2. Add drained beans to mixing bowl. Mash beans and potato together.
3. Mash in seasoning and flour. Your mixture will be quite soft and moist. But you should be able to form a patty. Add more flour or a scoop of breadcrumbs to thicken the mixture if needed.
4. Heat 2 Tbsp coconut  oil in a pan over high heat.
5. Form a patty from mixture and coat in Panko crumbs. Thick coating. Then drop the patty in the pan. Repeat until the pan is filled. Cook until browned on both sides. You could also bake. If baking, use less Panko.
6.  Serve with a mango salsa and a side salad or as a burger, topped with onions and avocado