Eat Your Beets!

Beets are much more than just a pretty red vegetable... ...they offer numerous health benefits and contain tons of vitamins and minerals. Their deep red color comes from betalains, which is a powerful antioxidant that may help to reduce blood pressure and support heart health.  The belatin pigment has also…

Quinoa Stuffed Peppers

yields 4 servings Ingredients: 1 lb. lean ground turkey or ground chicken breast, cooked 1 cup quinoa, dry 2 organic bell peppers, halved and seeded 1 onion, chopped 1 zucchini, chopped 2 cups filtered water 2 tbsp. minced garlic 1 tbsp. Italian seasoning Himalayan sea salt and pepper to taste…

Easy Omelet

[caption id="attachment_2555" align="alignnone" width="300"] Serves 1[/caption] 2 cage free eggs 1/2-1 cup of fresh vegetables (mushrooms, onion, peppers, tomatoes, etc.) 1/2 tbsp. Kerrygold butter Salt and pepper to taste 1 oz. of goat cheese (optional) Whisk eggs, salt, and pepper in a bowl. Heat butter in skillet over medium heat.…

Easy Overnight Oatmeal

**this recipe is gluten and dairy free Overnight Oatmeal Yields 1 serving  Ingredients: ½ cup uncooked gluten free rolled oats (Bob's Red Mill brand) 1 scoop protein powder (grass-fed whey, collagen, or plant-based protein, no soy!) 1 - 1 1/2 cups unsweetened coconut or almond milk 1 tbsp. of chia…

Your Healthiest Memorial Day Ever!

Memorial Day marks the beginning of grilling season and outside gatherings, however the traditional barbecue food won't help you stay on track for that summer body! The typical barbecue will consist of some sort of marinated, grilled, and sauce covered meat, potatoes, slaw, corn, beans, bread, and alcohol (basically carbs on…

Very Berry Protein Shake

Yields 1 Shake Ingredients: 1 scoop of protein powder (Use a grass-fed whey or a plant-based protein, I like Vega One With Greens) 1/2 cup fresh or frozen organic berries 1 tbsp ground flaxseed 1 tbsp chia seeds 1 cup unsweetened almond or coconut milk 1 cup packed spinach or…

Mediterranean White Bean Salad

Yields 4-6 servings Ingredients: 1 15-oz. can of great northern beans 1/4 of a red onion, chopped 1/4 cup kalamata olives, sliced 1/4 cup full-fat feta cheese 1 cup cherry tomatoes, sliced 1 jar artichoke hearts, drained and sliced 2 tbsp. olive oil 1/4 cup white vinegar 1 tbsp. Italian…

My 16 Favorite Healthy Snacks

Let's be honest, we're lazy. We don't want to have to take the time to make meals and snacks, so we reach for convenience foods, prepackaged items, or hit the vending machines. The problem is that these foods leave us feeling unsatisfied, often with more cravings, and we are starving…

Mini Portobello Pizzas

Ingredients: 6 portobello mushroom caps 6 oz. can organic tomato paste 1 package fresh basil leaves 1 package uncured, nitrate-nitrite free pepperoni 6 slices provolone cheese kalamata olives cherry tomatoes Italian seasoning Directions: Preheat the oven to 350 degrees. Sprinkle the mushrooms inside and out with the garlic powder, salt…

Apple Cinnamon Muffins

Yields 12 muffins Ingredients: 1 cup rolled oats, ground into flour 2 scoops Quest all-purpose baking powder 3 small organic apples (or 2 cups), diced ½ cup unsweetened almond milk 1 cup organic unsweetened applesauce 2 eggs 2 tbsp. cinnamon ½ cup walnuts, chopped ½ cup unsweetened shredded coconut flakes 1…

Does an apple a day really keep the doctor away?

It's that time of the year where apples start popping up everywhere! So, is what they say really true? Does an apple a day really keep the doctor away? Let's take a look... All About the Apple Apples come in many shapes, sizes, colors, and taste profiles. They are available year…

Mini Turkey Cranberry Quiche

Yields 4 mini quiche Ingredients: ½ small onion, diced 1 small gala apple, chopped ¼ cup dried cranberries 1 cup diced small red potatoes 1 cup spinach leaves 1 cup shredded gouda cheese 1 cup shredded turkey breast 8 eggs 2 tbsp. heavy whipping cream Himalayan sea salt and black…

Deviled Eggs Two Ways

Yesterday was National Deviled Egg Day, so I took a different twist on the traditional deviled egg and have two awesome recipes for you to try! These are a great appetizer to bring to a party, and offer something unique and different. Yields 18 servings (1 whole egg is one…

The Best Pumpkin Pancakes EVER

If healthy ever met delicious, it would be in the form of these pancakes. I don't know about you but fall is my favorite time of the year...crockpots, pumpkin everything, the weather, changing colors, Thanksgiving, and just that feeling of comfort and bliss. It's the perfect time to snuggle up…

Gluten Free Stuffing

Yields 14, 1/2 cup servings Ingredients: 1 cup low sodium chicken stock 1 cup pure apple juice 1 lb. mild Italian sausage 1 loaf gluten free bread, cubed ½ cup dried cranberries 1 ½ cups celery, chopped 1 ½ cups carrots, chopped 1 onion diced 2 tbsp. grass-fed butter ½…

Garam Masala Breakfast Bowl

Yields 4 servings 1 lb. organic, grass-fed, 85% ground beef 1 medium yellow onion, diced 8 oz. baby bella mushrooms, sliced 2 cups organic kale, stems removed 12 oz. bag frozen butternut squash, cubed ¼ cup unsweetened, full-fat coconut milk 1 tbsp. coconut oil 2 tsp. Garam masala 1 tsp.…

Pumpkin Cheesecake Squares

Yields 16 servings (1 square is one serving) 1 cup full-fat greek yogurt (10% is best, use 2% at minimum) 1 15 oz. can pumpkin 15 oz. whole-milk ricotta cheese 1 ½ tbsp. ground cinnamon 1 tsp. pumpkin pie spice ½ tsp. ground ginger ½ tsp. nutmeg 1 tsp. maple…

Butternut Squash Pear Soup

Butternut Squash Pear Soup This butternut squash soup packs a bigger nutrition punch than what meets the eye, with 6g of fiber in one serving, this will keep you feeling fuller for much longer than a traditional soup. Perfect for fall weather or if you're feeling under the weather, try out…

Beef and Mushroom Ragout

Beef and Mushroom Ragout Yields 4 servings 2 lb. grass-fed london broil 8 oz. container sliced baby bella mushrooms 8 oz. bag baby carrots 1 large red potato, cubed 1 large yellow onion, chopped 6 oz. can organic tomato paste 1 cup organic, low sodium vegetable broth 1/4 cup Worcestershire…

Thanksgiving Recipe Video Demo: Pumpkin Yogurt

Yields 4 servings 2 cups Cabot greek yogurt (10% milk-fat is best) 15 oz. can pumpkin (not pumpkin pie filling) 1 tbsp. cinnamon 1/2 tbsp pumpkin pie spice stevia extract for sweetness Combine all ingredients with a hand mixer. Refrigerate overnight. Sprinkle with pumpkin pie spice for serving if desired. Check out…

Oven Roasted Sweet Potatoes and Caramelized Onions

Oven Roasted Sweet Potatoes and Caramelized Onions SEE MY VIDEO DEMONSTRATION OF THIS RECIPE HERE Yields 6, 1/2 cup servings 3 medium sweet potatoes, cubed 1 red onion, sliced thin 2 tbsp. olive oil 1 tsp. chipotle pepper seasoning 1 tsp. paprika 1 tsp. onion powder 1 tsp. garlic powder…

Lemon Dill Salmon

  Yields 4 servings 4, 5 oz. wild-caught salmon fillets 8 tbsp. Kerrygold butter 1 tbsp. olive oil 1/2 cup fresh lemon juice (about 2 lemons) 1 tsp. minced garlic .25 oz. fresh dill (or 1 tsp. dried dill) 2 tsp. corn starch Himalayan sea salt and pepper to taste…

Lemon Pepper Cod

Yields 4 servings  Ingredients: 4, 4-6 oz. wild-caught cod fillets 2 tbsp. olive oil 1 tbsp. minced garlic 1 tbsp. lemon pepper seasoning 1 large lemon, cut in half green onion for garnish Directions: Heat olive oil in skillet over medium-high heat, add minced garlic and brown for 1-2 minutes.…

Quinoa Shrimp Salad

Yields 2 servings  1/3 cup red quinoa, dry 2/3 cup water 10-12 jumbo shrimp, cooked 1 cup organic cherry tomatoes, halved 1/2 cucumber, diced 1/4 cup red onion, diced 2 tbsp. fresh lime juice 1/2 tsp. cumin seed Himalayan sea salt and pepper to taste 2 cups organic baby spinach Combine…

Spaghetti Squash Shrimp Scampi

Yields 4 servings  2 lb. spaghetti squash 1 lb. jumbo shrimp, raw, peeled, and deveined 1 tbsp. minced garlic 1 large lemon, juiced 1 large lemon, quartered 2 tbsp. olive oil 2 tbsp. Kerrygold butter 1/2 tsp. McCormick dried lemon peel 1 1/2 tsp. dried oregano 1 tsp. dried basil…

Shrimp Stuffed Portobello Mushrooms

Yields 4 servings  4 large portobello mushroom caps 10 large shrimp, raw, peeled, and deveined 2 cups cooked wild rice 1 yellow or orange bell pepper, diced 1/2 red onion, diced 1 tbsp. minced garlic 1 tbsp. olive oil 1 tbsp. Kerrygold butter 1/2 tsp. garlic powder 1/2 tsp. onion powder…

Beef and Broccoli Stir-Fry

  Yields 4 servings  Steak Marinade: 1 lb. grass-fed organic London beef broil, sliced into 1/4 inch strips 1 small lime, juiced (1 1/2 tbsp.) 3 tbsp. Bragg Liquid Aminos 1/2 tsp. ground ginger Vegetable Stir-Fry: 1 tbsp. olive oil 1 tbsp. minced garlic 8 mini sweet bell peppers (red,…

Garlic and Ginger Sauteed Sweet Peppers

Yields 2 servings 3 medium size bell peppers (mix orange, red, and yellow), sliced into strips 1 tbsp. coconut oil 1 tbsp. minced garlic 2 tbsp. finely grated fresh ginger or 1 tsp. ground ginger Himalayan sea salt and pepper to taste Clean and dry peppers. Cut the top off of…

Sausage Stir-Fry Breakfast

Yields 2 servings  ½ cup onion, diced ½ lb. mild Italian sausage, ground or sliced (nitrate/nitrite free) 4 cups organic spinach or kale Optional: Top with 1-2 eggs over easy. Heat skillet on medium heat. Add diced onions, sauté until soft.  Then add sausage and cook until browned. Lastly, add greens,…

Spaghetti Squash and Meatballs

Yields 4 servings 2.5 lb. spaghetti squash 1/2 cup water To cook squash: Preheat oven to 350 degrees. Cut squash in half and remove seeds with a spoon. Place cut side down on a baking sheet and add 1/2 cup of water to the baking sheet. Bake for 30 minutes…

Beef Curry (Slow Cooker)

2 ½ lb.  Grass-fed Shoulder Roast, cubed 2 medium sweet potatoes, peeled and diced ½ pieces 3 large carrots, peeled and sliced into ¼-inch rounds 1 ½ tbsp. minced garlic 2 tsp. ground ginger 14.5 oz. can of diced tomatoes, no salt added 13.6 oz. can of coconut milk 2…

Coconut Almond Butter Bites

yields 12-15 bite-sized pieces 1 cup creamy natural almond butter 1 1/2 cups unsweetened shredded coconut, divided 1 tsp vanilla extract 1 tbsp coconut oil Himalayan sea salt Combine almond butter, coconut oil, vanilla, and 1 cup of the shredded coconut in an electric mixer or with a hand mixer. Place mixture in…

Coconut Chocolate Almond Butter Cups

yields 10-12 cups 1 cup creamy natural almond butter 1 cup unsweetened coconut flakes 1 tbsp coconut oil 1 tsp vanilla extract 12 oz. bag dark chocolate chips, at least 70% cocoa Himalayan sea salt Combine almond butter, vanilla, and coconut flakes in an electric mixer or with a hand…

Teriyaki Pineapple Chicken Lettuce Wraps

Teriyaki Pineapple Chicken Lettuce Wraps makes 6-8 lettuce wraps 2 cups cooked and shredded chicken breast 1 cup diced pineapple 1 cup pre-packaged broccoli slaw 1/2 cup slivered almonds 1/2 tbsp Kerrygold butter Teriyaki Sauce Red-leaf lettuce, large leaves work best To cook chicken, place chicken breast in foil piece about…

Chicken Salad

yields 4 cups  2 cups cooked and shredded chicken breast 1 cup quartered red grapes 1/4 chopped pecans 1/2 cup celery, chopped 1 cup Cabot greek yogurt, 10% milk-fat 2 tbsp stevia Himalayan sea salt and pepper to taste To cook chicken, place chicken breast on foil piece about 1…

Teriyaki Sauce

1/2 cup low sodium soy sauce 1 tbsp honey 2 tbsp brown sugar, packed 1 tsp ground ginger 1 tsp garlic powder 1/2 tsp crushed red pepper flakes 1 cup filtered water 2 tbsp corn starch Himalayan sea salt to taste Whisk together water and corn starch and set aside.…

Thai Peanut Sauce

yields about 2 cups 1/2 cup natural peanut butter 2 tbsp low sodium soy sauce 2 tsp rice vinegar 1 1/2 tsp ground ginger 1 tbsp Sriracha 1 tsp garlic powder 1 tbsp honey 2/3 cup full-fat coconut milk In a small saucepan, whisk together the peanut butter, soy sauce,…

Mexican Chicken Bowl

serves 4 1.5 lb. organic chicken breast, sliced thin 15 oz. can black beans, drained and rinsed well 10 oz. can diced tomatoes with green chilies, drained and rinsed 16 oz. mushrooms, sliced 2 medium onions, sliced 1 tsp garlic powder 1 tsp cumin 1 tsp onion powder 1 tsp…

Mango Salsa

  yields 4 cups 2 large mangoes, peeled, pitted and finely diced 1/2 cup red bell pepper, finely diced 1/4 cup red onion, finely diced 1 medium lime, juiced 1 tbsp fresh cilantro, minced Himalayan sea salt to taste Combine mangoes, red bell pepper, red onion, lime juice, cilantro, and…

Sloppy Joe Stuffed Peppers

Serves 4 1 lb grass fed 85% ground beef 4 medium yellow peppers, cut in half 1 medium onion, chopped 1 10.5 oz. can low sodium tomato soup 1/2 cup ketchup 1 tsp Worcestershire sauce 1 1/2 tbsp white vinegar 2 tbsp brown sugar 1 tsp chili powder 1/2 cup…

Sweet and Spicy Rubbed Pork Tenderloin

Serves 4 1 1/2 lb. Grass Fed Pork Tenderloin (No hormone or antibiotic raised) 1 tbsp olive oil 1/4 cup water 1/4 cup apple cider vinegar 1/4 cup 100% apple juice concentrate Sweet and Spicy Rub 1 tbsp Chipotle powder 1 tbsp ground coriander 2 tbsp garlic powder 3 tbsp…

Zucchini Tomato Salad

yields 4, 1 cup servings 3 small zucchini, sliced with a mandoline or very thin with a knife 1 pint grape tomatoes 1/3 cup olive oil 1/3 cup apple cider vinegar 1 tbsp dried oregano 1 tbsp dried basil 1/4 tsp Himalayan sea salt Combine all ingredients in a bowl…

Crustless Sausage and Red Pepper Quiche

serves 6-8 12 oz mild or hot Italian sausage, raised without antibiotics, nitrate-nitrite free 6 organic free-range eggs 1 cup red bell pepper, diced 1/3 cup green bell pepper, diced 1/3 cup yellow onion, diced 1 cup mushrooms, diced 1 cup shredded Mexican blend cheese, divided 1/4 tsp ground red…

Citrus Broccoli Kale Slaw

serves 4 2 cups finely chopped kale, stems removed 2 cups shredded broccoli or prepackaged broccoli slaw (I used prepackaged for this recipe) 6-8 fresh mint leaves, finely chopped, stems removed 1/4 cup sunflower seeds 1/4 cup low-sugar craisins Citrus Dressing: 2 tbsp fresh squeezed orange juice 1 tsp dijon…

Sweet and Spicy Sweet Potato Fries

  serves 4-6, depending on size of potatoes 4 small sweet potatoes, sliced in halves and then cut into 1/4 inch strips 1 tbsp olive oil 2 tsp garlic powder 1 tsp smoked paprika 1/2 tsp Himalayan sea salt 1 tbsp brown sugar 1/4 tsp ground red pepper Place sweet potato strips…

Bacon Wrapped Sirloin Kabobs

yields 6-8 kabobs 1-1.5 lb organic grass-fed sirloin steak 1 lb baby golden yukon potatoes, steamed 1 lb uncured nitrate/nitrite free bacon 3 bell peppers of different colors 1 yellow onion 8 oz mushrooms 1/4 cup rice vinegar 1/4 cup olive oil 1/4 cup sriracha Weber Spicy Chipotle Seasoning kabob…

Bacon Wrapped Jalapeno Bites

yields 16 bite-sized pieces 8 jalapeno peppers 1 lb organic, grass-fed 85% ground beef 1 lb uncured nitrate/nitrite free bacon 1/4 cup shredded Monterrey colby jack cheese 1 tbsp cumin 1 tbsp chili powder 2 tsp garlic powder 1/4 tsp sea salt optional: Weber Spicy Chipotle seasoning to taste Preheat the…

Salted Caramel Coconut Butter

Salted Caramel Coconut Butter yields about 15 2-tablespoon servings  8 oz bag organic unsweetened shredded coconut flakes 5-6 tbsp full-fat unsweetened coconut milk 1 tsp vanilla extract 1 tsp imitation butter extract 1 tsp maple extract 1/2 tsp Himalayan sea salt In a powerful blender or food processor, blend coconut…