Eat this instead

When Chicken & Veggies just won’t cut it

When it comes to eating clean and dieting down. Nothing is simpler than simple. Ok that was over simplified, but it’s true. However, chicken breast and veggies gets old hella quick! So, it only made sense for me to hunt down some simple and killer alternative recipes that’ll broaden your horizons while still getting lean! Check em out

Recipe Library

Buffalo Chicken Casserole
  Buffalo Chicken Casserole   (serves 4-6) ...

Buffalo Chicken Casserole   (serves 4-6)

  • 1 medium spaghetti squash (about 2½ pounds)
  • 4 tablespoon butter, ghee or coconut oil, divided
  • 2 cloves garlic, minced
  • 1 medium carrot, diced
  • 2 stalks celery, diced
  • ½ medium yellow onion, minced
  • 1 small red bell pepper, diced
  • 1 pound ground chicken
  • 1 teaspoon garlic powder
  • 1 teaspoon fine sea salt
  • ¼ teaspoon black pepper
  • 1 cup hot sauce
  • ¼ cup Mayo (can use this recipe:
  • 3 large eggs, whisked
  • chopped scallions for garnish
  • sliced avocados, for garnish
  • Preheat oven to 400 degrees.
  • Cut the spaghetti squash in half lengthwise. Place the squash cut side down on a baking sheet and bake for 30-35 minutes or until the skin gives when you press your finger to it. Remove the squash from the oven and reduce the temperature to 350 degrees.
  • Grease a Dutch oven or 8-inch square glass dish with 2 tablespoons of the butter.
  • Let the squash cool for 5 minutes, remove the seeds and then use a fork the remove the threads and place them into the greased baking dish.
  • In a large sauté pan over medium heat, melt the remaining 2 tablespoons of butter. - Add the garlic, carrot, celery, onion and bell pepper and cook for about 10 minutes until the onion is translucent.
  • Add ground chicken, garlic powder, salt and pepper and cook, using a spatula to break up the chicken into small pieces, until chicken is no longer pink, (8 minutes).
  • Remove the pan from the heat, then, add hot sauce and mayo and mix to combine.
  • Add the chicken mixture to the baking dish and mix well with the spaghetti squash threads. Add the whisked eggs and mix everything together until you can no longer see the eggs.
  • Bake for 1 hour or until the top forms a slight crust that doesn't give when you press it in the middle. Let rest for 5 minutes before serving. Garnish with chopped scallion and avocado slices.
Paleo Chocolate, Caramel & Almond Clusters
When it comes to sweets, I'm a major chocolate jun...
When it comes to sweets, I'm a major chocolate junky. I get "chocolate-wasted"! Obviously, store-bought chocolate is usually not very good or good for me, so I don't always have it around. Sometimes, I'll go to the movies and, instead of buying candy or chocolate at the theatre, I'll sneak some in from the candy shop that's a few doors down. I'll usually get the chocolate caramel clusters with almonds or something. There's nothing better than watching a great flick with candy I just snuck in. Anyway, this recipe will be a delicious and healthier alternative for when you feel like sneaking snacks into the theatre to save $40...

Paleo Chocolate, Caramel & Almond Clusters

  • First put dates in a bowl of water and allow to soak for at least 30 minutes. The longer they soak, the easier they’ll be to blend.
  • Put chocolate chips in a microwave-safe bowl. Add coconut oil, if using. Microwave in 30-second increments, stirring between, until melted and smooth. Divide nuts evenly between the cavities of a muffin tin (mine had 12).
  • Drizzle with a little chocolate, just until all nuts are covered a little. Place tin in freezer or refrigerator to set.
  • Put dates in a food processor and run until they form a paste, scraping down the sides. Add the milk gradually (you might not use the whole cup) until the mixture comes together in a relatively smooth sauce.
  • Keep scraping down the sides of the food processor to ensure the date pieces are getting blended. This took me about 15 minutes.
  • Divide caramel evenly between the 12 nut clusters, then top with chocolate.
  • Sprinkle with a little sea salt and return to the fridge of freezer to set. When ready to serve, carefully pop from the muffin tin (a butter knife is good for this).
  • Also, if you want to make these as Christmas gifts or Holiday treats, here's the link to some goodie bags you can package them in... (
Fudgy Pumpkin Blondies
Every year, for Christmas, I make my clients yummy...
Every year, for Christmas, I make my clients yummy delicious treats and I meany YUMMY! I won't hold back either. Last year, I made "Slutty Brownies" which was a brownie-layer, chocolate chip cookie layer, Oreo-layer, Caramel-layer, and then topped with a brownie-layer. It was ridiculous! However, talk about unhealthy! So maybe this year, I'll try this brownie recipe from my friends at! INGREDIENTS:
  • 1 cup rolled oats
  • 14 oz can chickpeas, drained & rinsed
  • 10 Medjool dates, pitted
  • 15 oz can (1 3/4 cups) pumpkin puree
  • 1/4 cup coconut oil (melted)
  • 1 tablespoon pumpkin pie spice
  • 1 teaspoon baking powder, aluminum-free
  • 1/2 teaspoon salt
  • 1/2 cup chocolate chips or chunks
  • cooking spray
  • Preheat oven to 350 degrees F. Line 8 x 8 square baking dish with unbleached parchment paper and spray with cooking spray.
  • Add oats to a powerful blender or food processor and process until finely ground.
  • Add remaining ingredients, except chocolate chips, and process until smooth. Add chocolate chips and stir to mix.
  • Pour batter into baking dish, level with spatula and bake for 25 minutes. Remove from the oven and let blondies cool for 10 minutes. Transfer to a cooling rack and let cool completely before slicing. Drizzle with chocolate drizzle if you wish. Cut into 16 squares.
(Storage Instructions: Refrigerate in an airtight container for up to 7 days or freeze for up to 3 months.)
Baked Apples Stuffed with Cinnamon Date Pecans
They say that an apple a day keeps the doctor away...
They say that an apple a day keeps the doctor away, right? Well there's an endless supply of apples around here at the Le house and we loooooooove our apples, but there comes a point when you start venturing out and try to do more with an apple. "You mean like add peanut butter to your apple?" Something like that... no, no, no. I mean find a recipe to really add some Pizazz to your apple!!! Needless to say, I found something! It looks like I wasn't the only one who felt this way about our favorite low fat, low carb treat! (serves 2-4) INGREDIENTS:
  • 2 large firm baking apples (I used Honeycrisp), cored
  • 1 cup rolled oats
  • 1 teaspoon cinnamon
  • 1/4 teaspoon freshly ground nutmeg
  • 4 Medjool dates (or raisins), pitted and chopped
  • 1 tablespoon chia seeds (or try ground flax)
  • 1/4 cup pecans (or walnuts), chopped
  • 1.5 cups almond milk
  • 1 teaspoon vanilla
  • 1.5 tablespoon pure maple syrup, plus more for garnish
  • Preheat oven to 350F. Wash and core apples. You want to make the hole about an inch in diameter, so there is enough room for stuffing. Place cored apples in a lightly oiled rimmed baking dish (I used a 4 cup dish).
  • In a mixing bowl, whisk together the rest of the ingredients.
  • Fill apples with the oatmeal mixture (pack it down slightly) and spoon the leftover oatmeal + all liquid into the dish, surrounding the apples.
  • Bake, uncovered, for approximately 35-50 minutes (this time will vary depending on your apples, so keep an eye on it). To test for doneness, pierce apple with a knife. If it slides through fairly easy it’s done. The almond milk should also be absorbed and the oatmeal fairly firm.
  • Serve with drizzle of pure maple syrup, apple butter or pumpkin butter, whipped coconut cream, non-dairy ice cream, or yogurt.
  • Enjoy it hot or cold, for breakfast, snacking, or dessert a la mode!
Paleo Curry Cauliflower
I recently endured a 21-day fast (for personal rea...
I recently endured a 21-day fast (for personal reasons) and decided to cut out meat, dairy, sugar, processed foods, and caffeine. If you know anything about the personal trainer life, you know how much we fitness professionals rely on caffeine! Talk about a brutal 21 days. But you know what? I actually felt great being on this fast! So during this fast, I looked around for delicious recipes that could keep me going and I have to say, going vegan allowed me to find some amazing recipes! I didn't realize how many different ways to can prepare cauliflower!!! Speaking of which, here is a Paleo Curry Cauliflower Recipe that blew my mind! It's so simple too!!! Shout out to our friends at for providing this great recipe! INGREDIENTS:
  • 1 head of cauliflower
  • 3 tablespoons coconut oil
  • 1 tablespoon of curry powder
  • 1 teaspoon of garlic powder
  • salt and pepper, to taste
  • Wash and chop cauliflower.
  • Toss cauliflower with melted coconut oil, curry powder, garlic powder, salt, and pepper.
  • Bake in the oven at 350 for 40-45 minutes.
Salmon Wasabi Burgers
Once again, I've come across another great recipe ...
Once again, I've come across another great recipe for those of you who are looking to try something different and creating a masterpiece for your lunch or dinner. This week, I'm speaking to my sushi-loving fans who's ever been divided between going out for a burger or sitting down for sushi... Now, you can have both!!! Sorta... Check out this awesome  Salmon Wasabi Burger from my friends at! INGREDIENTS
  • 1 pound skinless salmon filet
  • 1 tablespoon fresh ginger, peeled and minced
  • ¼ cup fresh scallions, finely chopped
  • ¼ cup fresh cilantro, minced
  • 2 large eggs
  • 1 tablespoon freshly squeezed lime juice
  • ½ cup almond flour
  • 1 teaspoon Celtic sea salt
  • ¼ cup wasabi powder
  • 1 tablespoon water
  • coconut oil for frying
  • Rinse salmon, pat dry, and cut into ¼ inch cubes.
  • In a large bowl, combine salmon, ginger, scallions, cilantro, eggs, lime juice, almond flour, and salt.
  • In a small bowl, combine wasabi powder and water to form a paste.
  • Mix wasabi paste into salmon mixture.
  • Form batter into 2-inch patties with your hands.
  • Heat oil in a large skillet over medium high heat.
  • Sauté patties in batches until golden brown, 6 to 8 minutes per side.
  • Serve.
Grain-Free Chocolate Chip Banana Bread
Sometimes, you just have one of those cravings for...
Sometimes, you just have one of those cravings for something warm, sweet, and downright delicious... for me, it's everyday. However, you can't let that affect your waistline! Try this amazing recipe from my friends at INGREDIENTS:
  • 1/2 cup coconut flour
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt (I like Real Salt)
  • 4 ripe bananas
  • 4 eggs
  • 1/4 cup coconut oil
  • 3 tablespoons to 1/4 cup maple syrup (grade B has more minerals)
  • 2 tablespoons applesauce (here is a recipe for homemade)
  • 2 teaspoons vanilla
  • 2 tablespoons grass-fed gelatin hydrolysate (don’t use regular gelatin)
  • 1/2 to 1 cup soy-free chocolate chips
  • Preheat oven to 350 degrees F.
  • Line a loaf pan (bottom and sides) with parchment paper.
  • In a large bowl crack eggs and add coconut flour, baking powder and salt. Mix well.
  • Mix gelatin and maple syrup together in a small bowl and add to mixture.
  • Melt coconut oil if solid and add to bowl along with remaining ingredients.
  • Mix well and allow to sit for about 5 minutes.
  • Pour into prepared pan and bake at 350 degrees F for about 1 hour. It takes mine about 1 hour 10 minutes for a knife inserted in the center to come out clean.
  • Remove from oven and allow to cool on a baking rack.
  • Can be eaten warm or cold.
  • Store in the refrigerator.
Tuna with Avocado, Ginger & Lime
Seared Ahi Tuna, Avocado, Ginger &Lime... Are...
Seared Ahi Tuna, Avocado, Ginger &Lime... Are you kidding me?! This is a perfect Foursome if you ask me. It's a dieter's answer to an easy way to approach a fancy looking and tasting entree. If you've ever wanted to wow someone, wow them with this awesome recipe! Ingredients
  • 2 big handfuls fresh cilantro leaves, finely chopped
  • 1/2 jalapeno, thinly sliced
  • 1 teaspoon grated fresh ginger
  • 1-2 minced garlic cloves
  • 2 limes, juiced
  • 2 tablespoon coconut aminos
  • pinch of stevia (I use 1/2 packet) of palm sugar
  • salt and pepper
  • 1/4 cup olive oil
  • 1 (6-ounce) block sushi-quality tuna
  • 1/2 ripe, sliced avocado
  • INSTRUCTIONS: In a mixing bowl, combine the cilantro, jalapeno, ginger, garlic, limejuice, coconut aminos, sweetener, salt, pepper and 2 tablespoons of olive oil. Stir ingredients together until well incorporated.
  • Place a skillet over medium-high heat and coat with the remaining 2 tablespoons of olive oil. Season the tuna generously with salt and pepper. Lay the tuna in the hot oil and sear for 1 minute on each side to form a slight crust.
  • Pour 1/2 of the cilantro mixture into the pan to coat the fish. Serve the seared tuna with the sliced avocado and the remaining cilantro sauce drizzled on top.
Slow-Cooker Baby Back Ribs
Last weekend, Tamara and I were trying to figure o...
Last weekend, Tamara and I were trying to figure out what were going to eat for the day (as usual) and decided on having some bbq ribs for dinner **YUMMY** . Since we spent so many hours watching the food network and became self-proclaimed master chefs 😉 I knew the exact way I was going to prepare ribs and it meant I was going to slow-cook the ribs until they were fall-off-the-bone tender & juicy. The kind you could only get at a fine gourmet bbq establishment. I swear I was going to come out at the end sounding like a southern gentleman with a glass of bourbon and a cigar after prepping this dish. Anyhow, it came out amazing!!! The following recipe is a detailed, paleo, approach to becoming a master-griller/chef! Enjoy! INGREDIENTS:
  • 8 oz. can tomato paste, no sugar added
  • 1 tablespoon of garlic powder
  • 1 tablespoon onion powder
  • 1 tablespoon dried mustard powder
  • 1/2 teaspoon ground, black pepper
  • 1 tablespoon honey
  • 1/2 cup apple cider vinegar
  • 1/2 cup water
  • salt to taste
  • 2 1/2 lbs. baby back ribs
  • In a small to medium mixing bowl, combine the tomato paste, garlic powder, onion powder, dried mustard powder, pepper, honey, cider vinegar water and salt. Mix well to combine.
  • You can adjust the consistency of the sauce by adding a bit more water. But keep in mind it will become more fluid in the slow cooker. So err on the side of caution and keep the sauce on the thicker side. This will help it adhere to the ribs better too.
  • Place the ribs in your slow cooker with the fleshy side towards the wall of the crock.
  • Spoon the sauce over the ribs, being sure to smear a little on the underside as well.
  • Cook on low for 4-6 hours. When finished the meat will easily slide off the bone, leaving it almost completely clean.
  • Transfer to a plate and ladle some of the sauce from the bottom of the crock over the ribs.
  • Salt to taste.
  (You will need a good quality slow cooker, a mixing bowl, tongs or a spatula, and a basting brush.)
Poached Halibut with Beets
When it comes to eating lean, you can't go wrong w...
When it comes to eating lean, you can't go wrong with fish! Unless, it's battered & deep-fried and served alongside a pile of french fries (Fish & Chips are bomb BTW). In most meal plans, it's common that you'll find Tilapia & Salmon, but did you know that Halibut is technically leaner (1.4 grams of fat/serving) than Tilapia (2.3 grams of fat/serving)? Also, A 3-ounce portion of Halibut provides 94 calories where Tilapia provides 109 calories? The big plus here is that Halibut also contains "slightly higher concentrations of the omega-3 fatty acids, eicosapentaenoic acid and docosahexaenoic acid. These essential fatty acids play a role in brain function, reducing inflammation and lowering your risk of chronic diseases such as cancer, heart disease and arthritis, according to the University of Maryland Medical Center website."¹ Today's recipe takes advantage of this delightful fish and serves it along beets, a very versatile and healthy veggie that complements halibut really well. Enjoy! INGREDIENTS:
  • 2 beets
  • 1 golden beet
  • 3 cups beef bone broth
  • 12 ounces wild caught halibut
  • organic micro greens
  • Preheat the oven to 400°F to roast the beets.
  • Remove stems from all beets, rinse and wrap each beet individually in foil. (It's ok if they are still wet when wrapped in foil.) Transfer beets to a rimmed baking sheet and bake for 1 hour in the oven.
  • Add beef broth to a small saucepan. Bring to a simmer over medium heat. - Add a single halibut filet to the simmering liquid and poach for 7 minutes. Remove and repeat for each filet.
  • Remove skins from beets, slice and alternate red and golden beets on a plate. Place halibut filet in the center and garnish with organic micro greens (or organic baby arugula, baby kale or baby spinach) and serve.
Pumpkin Spice Custard with Marrow Infusion
If you ask any woman, "What's one thing guys can d...
If you ask any woman, "What's one thing guys can do to impress a woman?" She'd say, "Cook an amazing meal" followed by "Clean up the mess he made, too!" LOL. One of the things that most likely wins my wife over in almost any situation is when I cook up an amazing dish... and then clean up afterwards! Whether you cook, bake, grill or even microwave, every once in awhile, you're going to come across a recipe that sounds incredibly complicated but ends up being incredibly easy to make. This is one of those dishes! If you ever want to impress someone with a fancy sounding dish, try this Pumpkin Spice Custard with Marrow Infusion. It's festive, rich and incredibly creamy! INGREDIENTS:
  • 1 small pie pumpkin
  • 6 eggs, preferably pastured
  • 1/2 cup grass-fed beef bone marrow (about 2 pounds of bones)
  • 3/4 cups coconut milk, raw milk, or cream for a decadent texture (raw cream is not readily available in many local stores, but fortunately the marrow imparts a similar quality)
  • 2 teaspoons ground cinnamon
  • 1 teaspoon ground ginger
  • ¼ teaspoon ground cloves
  • 1/2 teaspoon unrefined sea salt
  • 1/2 – 3/4 cup maple syrup or raw honey (to taste)
  • Preheat oven to 350 degrees.
  • Cut pumpkin in half and scoop out seeds.
  • Place pumpkin halves cut side down in a baking dish and add 1/4 inch water.   Remove from the oven when you can easily pierce the shell with a fork (about 45 minutes – 1 hour).
  • While the pumpkin is baking, bring marrow bones to a boil and let simmer for 10 minutes. When the marrow is ready, scoop the bones out with a slotted spoon and place in a bowl to drain. After they’ve cooled a bit use a butter knife to extract the marrow. Place it in a small bowl.
  • Spoon marrow – but not the oil that has collected at the bottom of the bowl – in with the eggs, milk/coconut milk, cinnamon, ginger, cloves, salt and honey. Puree until smooth.
  • When the pumpkin is cooked through, scoop out the flesh and add it to the egg mixture. Blend until smooth.
  • Place mixture in ramekins or a large oven-safe dish and bake at 375. Custard placed in small ramekins should be ready in about 35-45 minutes. Large casserole dishes take about 45-minutes to an hour. Watch carefully and remove when it is set in the center.
  • Serve with whipped cream if desired.
Coconut Chili Lime Shrimp
It's not that often that I will cook shrimp (mainl...
It's not that often that I will cook shrimp (mainly because my wife hates the idea of eating what she calls "ocean bugs") but every once in awhile when I'm in the mood for some serious seafood, I like me some fried shrimp. Obviously, that's not something you want to hear from your favorite Coach and Personal Trainer, but hey! What can i say?! I'm a fat guy deep down inside and I love me some good eats!!! That's why I was happy to come across this amazing recipe from my friends at They took one of the easiest things to fry and made it relatively healthy! Enjoy! (serves 2-4) INGREDIENTS:
  • 1 lb raw shrimp
  • ¼ cup coconut flour
  • 1 cup coconut flakes
  • zest of 3 limes
  • 1.5 tablespoons chili powder
  • 1 egg, beaten
  • coconut oil
  • Clean, shell and devein the shrimp (if needed).
  • In a medium-sized bowl, combine the shredded coconut, coconut flour, lime zest and chili powder.
  • In a skillet over medium-high heat, melt some coconut oil until very hot (but not smoking).
  • Fry the shrimp for 2-3 minutes on each side without overcrowding the pan. Remove to a plate lined with paper towels to absorb any excess moisture.
  • Sprinkle the shrimp with a pinch of sea salt and eat while hot. Squeeze lime juice over the top for more lime flavor.
Baked Almond Chicken Strips
You may not know this about me, but I'm a huuuuuuu...

You may not know this about me, but I'm a huuuuuuuuge fan of Fried Chicken. No, seriously. Huuuuuuuuuuuuge! So much that I used to have "Fried Chicken Fridays" where I'd go get me a bucket of fried chicken and bring it home to devour. I knew I had a problem when Tamara came home one day and found a bucket of fried chicken bones and scraps in the trash can and called me out on it. I've since scaled back on it heavily, but it doesn't mean that I have a secret love affair with the stuff.

Anyway, even though I love me a bucket of deep fried chicken thighs and drumsticks, it doesn't mean I can't do a much healthier alternative. My friends at posted up this killer, healthy variation on chicken strips that I think you would love just about any time of the day, week, month, or year! Enjoy!

  • 1.5 lbs or 3 very large chicken breasts, boneless & skinless
  • 1 1/4 cup almonds, ground (almond meal works too)
  • 1 tablespoon of garlic or onion powder
  • 1 teaspoon oregano or basil, dried
  • 3/4 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 2 eggs, large
  • cooking spray
  • organic ketchup or honey mustard for dipping
  • Preheat oven to 450 F degrees. Line large baking sheet with unbleached parchment paper, spray well with cooking spray and set aside.
  • In one small bowl, mix ground almonds (almond meal), garlic (onion) powder, oregano (basil), salt and pepper. In another small bowl, whisk the eggs.
  • Wash chicken breasts and pat dry with paper towel. Cut into 1/2 inch thick strips lengthwise. Place a few on a cutting board, cover with a piece of plastic wrap and pound with a meat tenderizer a few times. Repeat with remaining pieces.
  • Dip each strip into an egg mixture, coat completely in almond mixture and place on prepared baking sheet. Bake for 15 minutes on one side, flip and bake for another 12-15 minutes or until golden brown. Please note, when flipping the bottom might look under baked and soggy but it will get browned and crispy, trust me. Serve hot with organic ketchup or Honey Mustard Sauce, or Cauliflower "Mashed Potatoes" for a complete meal.
(Storage Instructions: Refrigerate for a few days or freeze for up to 3 months. To reheat, bake from frozen for 10-15 minutes at 375 degrees F.)  
Spaghetti Squash Pad Thai
You know those times when you get that craving for...
You know those times when you get that craving for that super-carby, savory, salty, spicy, sweet food thing and it won't go away until you had it?! Yeah, I get those too. Mine is usually some kind of noodle dish like chow mein, ramen noodles, pho or pad thai. Duuuuuuuuuuuuuude... I want some now just thinking about it. The only problem is that I end up regretting it later on when I feel completely bloated and just "ugh...". Not Today! The following recipe is from my friends at This is very much a "Low Carb", Low Sodium take on a classic and universally loved dish that's a massive combo of savory, sweet & spicy all in one shot without the guilty and regretful feeling that usually follows. INGREDIENTS:
  • 4 tablespoons coconut oil, separated
  • 1 small spaghetti squash, roasted
  • 1 red bell pepper, cut into matchsticks
  • 1 jalapeno, seeded and chopped
  • 1-1/2 cup grated carrot
  • 3 cloves garlic, minced
  • ½ pound shrimp, peeled and deveined
  • 2 tablespoons raw cashews, chopped
  Cashew Ginger Sauce:
  • 2 tablespoons cashew butter
  • 2 tablespoons lime juice
  • 2 tablespoons liquid aminos (or low-sodium soy sauce)
  • 1 tablespoon pure maple syrup or agave nectar
  • 1 tablespoon red chili sauce (such as sriracha)
  • 1 tablespoon fresh ginger, peeled and grated
  • Preheat the oven to 400 degrees F. Chop the tip and tail off of the spaghetti squash cut in half lengthwise. Remove the seeds and innards with a spoon. Drizzle 1 tablespoon of coconut oil or olive oil over each half and rub into the flesh so that the whole surface is coated. Sprinkle with salt and pepper and place cut-side down on a large baking sheet. Bake for 45 to 55 minutes, until spaghetti squash strings release easily when scraped with a fork. Allow squash to cool before using a fork to scrape from one end of the squash to the other, releasing spaghetti strings. Repeat with other half of the squash
  • Add all of the ingredients for the sauce to a small blender and blend until smooth.
  • Heat 2 tablespoons of coconut oil in a medium-sized non-stick skillet over medium heat. Add the bell pepper and jalapeno and sauté, stirring occasionally for 3 minutes.
  • Add grated carrot and garlic and sauté until bell pepper has softened but is still al dente, about 3 to 5 minutes.
  • Move the vegetables over to one side of the skillet and add the raw shrimp. Cook about 1 to 2 minutes, flip and cook an additional 1 to 2 minutes until shrimp is plump, pink, and cooked through.
  • Add the cashew-ginger sauce and cook an additional 2 to 3 minutes. Add spaghetti squash and stir everything together until everything is coated in the sauce.
  • Serve with fresh chopped basil or cilantro and raw cashews.
Tangy Greek Dressing
There's something delightful about Greek Salad. Ma...
There's something delightful about Greek Salad. Maybe it's the crispy fresh leafy lettuce, or the hearty (almost meaty) cuts of tomatoes, or maybe the juicy olives, or possibly the crumbled feta cheese sprinkled all about. I dunno, but it's one of my all-time favorite salads! One thing that really sets this salad apart is the dressing, and today, I present to you the most insanely easy recipes for the Tangy Greek Dressing. Not only is it easy to make and light on your wallet, it's going to keep your waistline down too! Enjoy! INGREDIENTS:
  • 1/2 cup olive oil
  • 2 tablespoons red wine vinegar
  • small squirt Dijon mustard
  • 1/2 teaspoon each of oregano and marjoram
  • salt and pepper to taste
  • 1 clove crushed garlic
  • 1/2 teaspoon lemon juice
  • -Put all ingredients in small jar with lid and shake until well mixed.
  (Great with: dark lettuces, feta cheese, olives, and cucumbers. Also a good marinade for a cucumber and onion salad.)
Savory Boeuf Bourguignon
Ingredients: 3-4 lbs grass-fed beef (roast, round,...
  • 3-4 lbs grass-fed beef (roast, round, steak, etc.)
  • 3 slices of bacon
  • 3 large carrots
  • 1 onion
  • ½ (6 oz.) can tomato paste
  • 2 cloves garlic
  • small package of mushrooms, sliced
  • 4 tablespoons of butter
  • spices (basil, thyme, salt, pepper, parsley, etc)
  • 1 cup beef broth (or water)
  • 3-4 cups (1 bottle) of dry red wine
  • ¼ cup almond or coconut flour
  • Preheat oven to 325.
  • Brown bacon in large pan, remove bacon and add 2 tablespoons of butter to bacon fat grease in pan.
  • Cut beef into 1-inch chunks and brown beef evenly. Can roll in almond or coconut flour before browning if you are using the flour.
  • Put into large baking or casserole dish with cover.
  • Chop carrot and onions and brown slightly in the same pan and then put in baking/casserole dish with beef.
  • Mince garlic and sprinkle over beef.
  • Sprinkle mixture with spices to taste (thyme, basil and parsley are really good additions to this).
  • Pour water or broth and wine over mixture and cover baking pan or casserole dish- can also use foil if you don’t have a covered casserole dish.
  • Cook in oven 2.5-3 hours until beef is fork tender and breaks apart easily.
  • About 15 minutes before beef is done, brown mushrooms in a skillet with 2 tablespoons of butter. Add to beef and cook an additional 5-10 minutes in oven.
  • Remove from oven, let sit 10 minutes before serving and serve with salad of choice.
  • serves 6-8
Homemade Vanilla Cinnamon Raisin Almond Butter
INGREDIENTS: 16 oz. raw almonds (about 3 1/4 cups)...
  • 16 oz. raw almonds (about 3 1/4 cups)
  • 1/4 teaspoon vanilla
  • 1 teaspoon cinnamon
  • 1/4 teaspoon salt, plus more to taste
  • 1/2 cup raisins
  • optional: 1-2 teaspoons coconut oil, if necessary
  • Preheat oven to 350 degrees F. On large baking sheet spread out almonds and roast in oven for 10-12 minutes until slightly brown. Be very careful not to burn the nuts! Cool for 10 minutes.
  • Transfer almonds to the bowl of a food processor and process for 10-15 minutes, scraping down the sides as necessary (about every 2 minutes). At this point the almonds should start to clump together. Continue to process until you reach the desired consistency. I always process until my almond butter is liquid like. If after 20-25 minutes the almond butter is not creamy, add in a teaspoon or two of coconut oil. You can also do this if you want super creamy almond butter!
  • Next add in vanilla, cinnamon and salt. Process again for 30 seconds. Taste and add more salt if necessary.
  • Next add in raisins and pulse a few times to break up the raisins a bit.
  • Transfer to Tupperware or mason jar and store at room temperature or in fridge. If you store at room temp, simply give the almond butter a stir before you
Broiled Fish with Summer Grape Tomato Sauce
INGREDIENTS: 1 tablespoon of olive oil 6 cloves ga...
  • 1 tablespoon of olive oil
  • 6 cloves garlic, smashed
  • 1 lb. grape tomatoes, cut in half
  • sea salt & fresh pepper
  • 1/4 cup fresh chopped basil
  • olive oil spray
  • 4 pieces (7 oz. each) flounder (or tilapia or sole)
  • In a large skillet heat oil on high heat. Add garlic and cook until golden.
  • Add tomatoes, salt and fresh pepper and reduce heat to low. Simmer for about 15 minutes, add fresh basil and cook another 5 minutes.
  • Meanwhile, while sauce is simmering, season fish with salt and pepper and lightly spray with oil. Broil or grill fish on medium heat until cooked through.
  • When fish is cooked, top with tomato sauce.
Baked Honey Mustard Chicken
In the weight-loss world, chicken breast is the di...
In the weight-loss world, chicken breast is the dieters go-to meat for cutting down & trimming the fat. My diet regimen is mostly chicken breast because it's lean, full of protein, and most importantly cost-effective. The only problem is... it gets boring and dry really fast! That's why every so often, I'll go with the dark meat... Yes, the dark meat. YUMMMMMM! Chicken thighs, drumsticks, or even whole leg quarters! They're way more tasty and flavorful. Yes I know they're a little fatty, but when you eat chicken breast almost 35 times a week, it's ok to have a little fun every once in awhile. Enjoy this Baked Honey Mustard Chicken Recipe from my friends at (serves 8) INGREDIENTS:
  • 3 tablespoons Dijon mustard
  • 3 tablespoon whole grain mustard
  • 3 tablespoons honey, or more, to taste
  • 2 tablespoons chicken stock, or more, to taste
  • 1 tablespoon olive oil
  • 3 sprigs rosemary
For the mustard rub:
  • 1 tablespoon olive
  • 1 tablespoon whole grain mustard
  • Kosher salt and freshly ground black pepper, to taste
  • 8 bone-in, skin-on chicken thighs
  • Preheat oven to 400 degrees F.
  • To make the mustard rub, combine olive oil and whole grain mustard in a small bowl; season with salt and pepper, to taste. Using your fingers or a brush, work the mustard rub onto both sides of the chicken.
  • In a large bowl, whisk together Dijon mustard, whole grain mustard, honey and chicken stock. Add more chicken stock as needed until desired consistency is reached; set aside.
  • Heat olive oil in a large oven-proof skillet over medium high heat. Add chicken, skin-side down, and sear both sides until golden brown, about 2-3 minutes per side. - Add mustard mixture and sprinkle with rosemary.
  • Place into oven and roast until completely cooked through, reaching an internal temperature of 175 degrees F, about 25-30 minutes.
  • Serve immediately.
Cilantro-Lime Coleslaw
The first time I ever had "Cilantro-Lime" anything...
The first time I ever had "Cilantro-Lime" anything was during my first-ever experience at Chipotle. That was also the first time I ever got to customize my own burrito!!! What?! You can actually control what goes into your burrito?! "Load me up with extra carne asada, please!", I asked the fine chef (I don't even know if he was really even a chef). When I took a bite, what I first noticed was the rice was absolutely fragrant and flavorful! I never had that combination of Cilantro & Lime before. At least not in rice. Anyhow, I digress. You want a healthy coleslaw that will fill you up but won't fill you with regret later? Try this extra simple and amazing Cilantro-Lime Coleslaw Recipe from my friends at INGREDIENTS:
  • 1 package of carrot/cabbage coleslaw
  • 1/2 of red onion, sliced
  • 1/2 cup of cilantro, chopped
  • 1/3 cup fresh squeezed lime juice
  • 4 jalapeños, thinly sliced (optional)
  • 3 tablespoons extra-virgin olive oil
  • 3/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • Combine all ingredients in a large mixing bowl and mix well ensuring an even coating of all ingredients.
Italian Brussels Sprouts
When I was a little fat kid, you couldn't get me t...
When I was a little fat kid, you couldn't get me to eat my veggies... unless it was deep fried. Even to this day, even though I can tolerate it, veggies aren't my go-to thing. However, oddly enough, I really like brussel sprouts. When done right, they're kinda "meaty" and have a really good texture. This particular recipe makes these little "cabbage babies" amazingly delectable! Bon appéttit! (serves 4-6) INGREDIENTS:
  • 1 tablespoon olive oil or grapes oil
  • 1 lb. Brussels sprouts
  • 2 cloves garlic, minced
  • ¼ cup thinly sliced sun dried tomatoes (packed in olive oil)
  • 2 tablespoons pine nuts
  • pinch salt
  • pinch red pepper flakes
  • pinch pepper
  • 1 tablespoon capers
  • Heat the olive oil in a large skillet over medium heat.
  • Once the oil is hot add in the brussels sprouts, cut side down.
  • Cook until browned, about 7-10 minutes.
  • Stir and add in the sun garlic, sun-dried tomatoes, pine nuts, salt, red pepper flakes, and pepper, Sautee for another 3 minutes.
  • Remove from the heat and stir in the capers.
  • Serve
Duck Fat Pork Sausage & Onions
Today is my birthday!!!! Looks like my wife has a ...
Today is my birthday!!!! Looks like my wife has a lot planned for me today. I have a feeling it's going to be a day filled with fun activities and great food. I think after 34 years on this planet and 17 years of working out hard and trying to eat clean, I deserve a day of indulgence. However, tomorrow, I'll be back on my eating and training regimen. When I do, I'm going to do this awesome recipe from my friends at! This combines two of my favorite ingredients - Pork Sausage & Duck Fat!!! Yummmmmmmmm.... This is a perfect recipe for those summer bbq's or just to enjoy the most amazing breakfast you've ever had in your entire friggin' life! Bon Appétit! Read More
Chilled Asparagus Soup
INGREDIENTS: 2 tablespoons olive oil 1 white onion...
  • 2 tablespoons olive oil
  • 1 white onion, minced
  • 2 stalks celery, minced
  • 1 lb. asparagus, woody ends removed and sliced into 1-inch lengths
  • 2 bay leaves
  • 1 teaspoon salt
  • ½ teaspoon white pepper
  • 6 cups vegetable stock
  • 2 medium avocados
  • 2 tablespoons lemon juice
  • Heat the olive oil in a large soup pot. Add the onion and celery and cook over medium heat until onions and celery are translucent, about 10 minutes.
  • Add the asparagus, salt, pepper, and bay leaf. Sauté for another 3 minutes.
  • Add the vegetable stock and bring the soup to a boil. Reduce to a simmer and cook for 5 minutes. Remove from the stovetop and allow to come to room temperature.
  • Add the soup, avocado, and lemon juice to a high-powered blender. Blend until creamy.
  • Chill in the refrigerator for at least one hour before serving.
  • Garnish with lemon cream, parsley, and asparagus spears if desired.
  (Lemon Cream Recipe: ½ cup raw cashew pieces, soaked for at least 4 hours, ¼ cup water, 4 tablespoons lemon juice, Salt. Rinse the soaked cashews and add them to a high-powered blender. Add in the remaining ingredients. Blend until smooth, scraping down the sides as needed. Store in the refrigerator.)
Strawberry Lemonade Paleo Gummy Snacks
INGREDIENTS: ¼ cup gelatin (preferably grass-fed)...
  • ¼ cup gelatin (preferably grass-fed)
  • 1 cup of frozen strawberries (or any fruit you like )
  • juice from 2-3 lemons, or about 3/4 of a cup
  • about 1 tablespoon of honey (more or less depending on your taste preferences)
  • Combine fruit and juice in a blender until it is thoroughly blended.
  • Pour into a saucepan over medium-low heat and add the gelatin and honey. Heat and stir until the mixture thins out a bit and is mixed well.
  • Pour the mixture into a small dish or, if you have them, little candy molds. Store in the refrigerator for at least an hour to firm up. If you poured it into a dish, cut into squares and enjoy!
Avocado, Spinach, and Chèvre Scramble
INGREDIENTS: 1 tablespoon grass-fed butter or ghee...
  • 1 tablespoon grass-fed butter or ghee
  • 2 cups baby spinach
  • 6 large eggs, beaten
  • 1 large avocado
  • 3 ounces chèvre (goat cheese)
  • Heat the butter in a skillet over medium heat. Add the spinach and sauté until wilted, about 5 minutes.
  • Pour in the eggs and scramble until cooked through, about 5 more minutes.
  • Remove from heat and stir in the avocado and chèvre.
Carnitas Egg Muffins
INGREDIENTS: 1 small onion, minced ½ cup tomatoes...
  • 1 small onion, minced
  • ½ cup tomatoes, diced small
  • 1 spoonful of bacon fat or fat of choice
  • 1 cup cooked shredded pork carnitas or other shredded/ground meat
  • 9 eggs
  • 3 tablespoons full-fat coconut milk
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 1 teaspoon smoked paprika
  • Preheat oven to 350F (175C). Line a muffin tin with paper or silicone liners.
  • In a skillet over medium heat, soften the onions in the bacon fat for about 5 minutes. When they are translucent, add the tomato and cook on medium until the tomatoes begin to soften. Remove from the heat. Stir in the cooked shredded pork until combined.
  • Combine the eggs, heavy cream, salt and pepper and beat until combined.
  • Now it's time to build the muffins: put a large spoonful of onion/tomato/pork into each cup. Evenly distribute the filling to 12 muffin cups. Sprinkle with a pinch of smoked paprika.
  • Pour the egg mixture into each cup until about ¾ of the cup is full.
  • Bake for about 30 minutes or until fully set. The cups will come out very puffed up and then fall a bit as they cool.
Cake Batter Chia Pudding with Coconut Whipped Cream
INGREDIENTS: 6 tablespoons chia seeds 1 cup unswee...
  • 6 tablespoons chia seeds
  • 1 cup unsweetened non-dairy milk (plus more for blending)
  • 6-8 medjool dates, pitted + well-chopped
  • 1/4 cup almond butter
  • 1/4 cup gluten-free rolled oats
  • 1 1/2 tablespoons cacao nibs
  • 1 teaspoon pure vanilla extract
  • 1/4 teaspoon almond extract
  For the topping:
  • 1 can full-fat coconut milk, refrigerated overnight
  • 2-4 teaspoons pure maple syrup
  • 1/2 – 1 teaspoon pure vanilla extract
  • Stir chia seeds with the milk in a bowl and add the dates, almond butter, and oats. Cover and place in the fridge for at least 2 hours (3-4 hrs preferred or overnight).
  • Scoop the mixture in your blender with the cacao nibs, 1/2 teaspoon vanilla, and 1/4 teaspoon almond extract. Add a splash of milk and blend until fully smooth and creamy. Add more milk as needed (slowly) to keep the pudding as thick as possible.
  • Taste and add 1/2 teaspoon more vanilla extract if desired and few more small drops of almond extract. For more sweetness blend in more chopped dates (soaked for easier blending). Refrigerate in a sealed container until chilled.
  • While chilling, open the can of coconut milk and scrape off the solid white layer (about 1/2 way into the can). Avoid scooping any of the liquid. Place in a metal mixing bowl and beat with 2 teaspoons maple syrup and 1/2 teaspoon vanilla extract until fluffy. Add more maple + vanilla if desired. Chill until ready to use and whisk before serving.
  • Serve pudding with coconut whipped cream on top and sprinkling of cacao beans.
  • Keep extra sealed in the fridge for 3-4 days.
Shredded Pork Over Caramelized Mashed Plantains (serves 4-6)
INGREDIENTS: For the crockpot: 1-2 lb. pork loin 1...
INGREDIENTS: For the crockpot:
  • 1-2 lb. pork loin
  • 1 yellow onion, sliced
  • 2 cups beef broth (no sugar added) – add 3 cups if you go with a 2 lb pork loin
  • 1 tablespoon garlic powder
  • 1 teaspoon onion powder
  • salt and pepper, to taste
  For the plantain mash:
  • 4 brown plantains, peeled, sliced in half lengthwise
  • 2 tablespoons coconut oil
  • 1 teaspoon cinnamon
  • pinch of salt
  • 3-4 tablespoons canned coconut milk
  • Add all your pork ingredients to a crockpot and cook on low for 8-10 hours.
  • Once your pork is done cooking, use two forks and shed it to pieces.
  • Now place a large skillet under medium heat, add your coconut oil and once your pan is nice and hot, add your sliced plantains into the oil.
  • Sprinkle with cinnamon and salt.
  • Cook on both sides for 4-5 minutes or until soft.
  • Add your plantains to your food processor and puree. While the food processor is still running, pour in coconut milk until you get a smooth plantain puree.
  • Add a dollop of plantain mash to your plate, top with pork, and add a little avocado.
Ginger Juice
A few months ago, I hosted my very first 21-Day De...
A few months ago, I hosted my very first 21-Day Detox Program and ran through it with a few clients. I learned a lot about how to truly detox my body and also, I learned that I really like my Ginger, cayenne and lemon shots. The following recipe takes in a sweeter, less offensive and more flavorful approach to that healthy and delicious drink! Try it and let me know how it goes! INGREDIENTS:
  • 5 oz. fresh ginger, cut into a few chunks
  • ½ oz. fresh turmeric (optional)
  • 3 cups warm water
  • 4 tablespoons raw honey
  INSTRUCTIONS: Add all ingredients to a powerful blender or food processor. Process until the ginger and turmeric are broken down into a pulp and the water is brightly colored. Pour through a fine mesh strainer and store for up to 2 weeks in the refrigerator. NOTES: For a vegan option, use agave instead of honey. For a sugar-free option, omit the honey and add a few dashes of stevia if desired
Green Tea Lime Pie Smoothie Bowl (serves 1 bowl or 2 cups)
One of my favorite places to go to get my healthy ...
One of my favorite places to go to get my healthy blended smoothie bowls is Growl in Orange, CA. They're delicious, healthy and oh so EXPENSIVE!!! My friend at delivered an awesome, creative, healthy and cost-effective blended fruit bowls that'll leave you energized and healthy without breaking your bank. INGREDIENTS: For the smoothie:
  • 3/4 cup coconut water
  • 1 cup fresh baby spinach
  • 1 large frozen banana
  • packed 1/4 cup avocado
  • 2 teaspoons lime zest
  • 1 tablespoon + 1 teaspoon fresh lime juice
  • 2 ice cubes
  • 1-2 teaspoons pure maple syrup, to taste
  • 1/4 teaspoon Matcha green tea powder, optional
  Topping ideas:
  • granola
  • melted coconut butter
  • large flake dried coconut
  • Matcha green tea powder
  • lime zest
  • hemp hearts
  • Add all the smoothie ingredients into a high-speed blender and blend on high until smooth.
  • Adjust sweetness if desired.
  • Pour into a bowl and sprinkle on the toppings of your choice.
Zoodles with Clams (serves 4)
Ok, I may be getting a little carried away with ou...
Ok, I may be getting a little carried away with our new kitchen toy, the Spiralizer! Even the name is friggin' cool! This has become the hottest kitchen utensil in our household because it delivers the most effective and healthy way to do "noodles" in a low-carb, high fiber way! If any of you have ever gone to an italian place with me, one of my favorite dishes is Frutti de Mari, which is essentially pasta with seafood. I love, love, love that dish but I hate, hate, hate how fat and heavy it makes me feel afterwards. Well now, I have a low carb way to enjoy it! Check out this recipe! INGREDIENTS:
  • 4 large zucchini or yellow squash (spiralized)
  • 1/2 cup butter or ghee
  • 2 shallots or 1 onion (chopped)
  • 4-6 garlic cloves (chopped)
  • 2 1/2 pounds clams (or a 50-count bag)
  • 1/2 cup white wine
  • 1/2 cup chopped Italian (flat leaf) parsley
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon freshly ground pepper
  • zest of one lemon
  • Spiralize the zucchini and set aside.
  • Scrub the clams with cold water.
  • In a large sauté pan, melt the butter or ghee.
  • Add the shallots or onion and sauté until slightly softened.
  • Add in the chopped garlic and stir until golden brown.
  • Add in the clams, wine, 2 tablespoons of the parsley, salt, and pepper.
  • Cover with a lid and simmer until all of the clams have opened. Take out opened clams as needed with a slotted spoon and set aside in a bowl.
  • Once all clams have opened, remove them and add zucchini into the sauté pan.
  • Cook until desired tenderness has been reached & season with salt and pepper to taste.
  • Add the clams back in.
  • Toss and add remaining parsley and grated lemon zest.
  • Remove to a large serving bowl and eat immediately.
Cucumber Berry Breakfast Pasta
As much as I love playing with my power tools in m...
As much as I love playing with my power tools in my garage, I love my kitchen tools to make my wife delicious meals! One of the newest tools we have is a basic handheld spiralizer. With it, you can make pasta out of cucumber, zucchini and carrots! The end result: delicious and super-healthy, low-carb, gluten-free pasta alternatives like the recipe below. Enjoy! INGREDIENTS: 
  • 1 cucumber, spiralized (or peeled into ribbons using a veggie peeler) 
  • juice of ½ -1 lime 
  • 6 large basil leaves, julienned into ribbons 
  • handful of berries (blackberries are great) 
  • kiwi fruit, diced 
  • 1 tablespoon black sesame seeds (and/or poppy seeds) 
  • sprinkle of bee pollen (optional) 
  • sprinkle of coconut (optional) 
  • Toss your spiralized or ribboned cuke together with julienned basil in a bowl. 
  • Squeeze your lime on top and toss again, then load the mix onto a plate (or into a bowl).  
  • Sprinkle on your black sesame seeds then top with a little more basil, kiwi fruit and blackberries (which I halved) and then follow with your other chosen superfood toppings. (We went bee pollen and coconut.)
Cobb Salad with Basil Vinaigrette (serves 4)
I love me a hearty Cobb Salad and this recipe does...
I love me a hearty Cobb Salad and this recipe does not disappoint. If you're not much of a salad person, you're totally missing out because this one is amazing!! Enjoy!


For the Chicken:
  • 2 boneless, skinless chicken breasts
  • 1/8 cup extra virgin olive oil
  • 2 tablespoons Dijon mustard
  • 1 garlic clove, crushed
  • salt and pepper
For the dressing:
  • 1/4 cup balsamic vinegar or red wine vinegar
  • 1 teaspoon Dijon mustard
  • 1 tablespoon honey
  • 1/3 cup extra virgin olive oil
  • 2 garlic cloves, crushed
  • 6 basil leaves, chopped
  • salt and pepper
For the Salad:
  • 2 cups baby romaine or spring mix
  • 2 cups shredded romaine hearts
  • 1 cup chopped artichoke hearts
  • 1 cup chopped tomatoes
  • 4 hardboiled eggs, sliced
  • 6 pieces of bacon, chopped
  • 1 avocado, diced
  • 2 chicken breasts, grilled and sliced
  • Marinate the chicken for at least 4 hours, or overnight.
  • Grill each breast over medium heat until the thickest part reaches 170 degrees with a meat thermometer. Slice and set aside to cool for 5 minutes so the lettuce doesn’t wilt.
  • Mix all of the dressing ingredients, except for the olive oil. In a constant, slow stream, begin to whisk in the oil until well incorporated.
  • Combine the lettuces in a bowl.
  • Slowly add the dressing over top, being careful not to overdress it (you may not use all that you made, just adjust to your tastes).
  • Sprinkle a pinch of salt and ground pepper over the top then toss to mix.
  • Add the remaining salad ingredients and the sliced chicken.
Roasted Carrots With Kale-Pumpkin Seed Pesto
INGREDIENTS: 1 bunch skinny carrots, tops removed,...
  • 1 bunch skinny carrots, tops removed, peeled
  • 2 tablespoons olive oil
  • 2 teaspoons salt
For Pesto:
  • 1/2 cup pumpkin seeds
  • 1 clove garlic
  • 2 tablespoons grated Parmesan
  • 2 large kale leaves, chopped
  • 2 teaspoons lemon juice
  • 2 tablespoons water
  • 1/2 teaspoon pumpkin spice
  • 1/2 teaspoon salt
  • 1/3 cup extra-virgin olive oil
  • Preheat oven to 500 degrees.
  • Coat carrots with oil and salt. Place on a baking sheet and roast for 15 minutes until well charred and easily pierced by a knife.
  • While carrots are roasting, make pesto by placing all ingredients except olive oil into a small mini chopper or blender. Grind on medium speed until coarse, then slowly pour in olive oil to emulsify into grainy pesto. Adjust seasoning to taste.
  • When carrots are cooked, remove from oven and cut in half lengthwise and crosswise. Dress with pesto to serve.
Chocolate Chia Cherry Protein Shake
(serves 2 small shakes) Love Chocolate as much as ...
(serves 2 small shakes) Love Chocolate as much as I do?! Way back when I was competing, I needed something to help me not go on a massive eating binge and I found that if I took Chocolate Protein Powder and blend it up with frozen strawberries, and then freeze it after blending - I'd have a Chocolate-covered Strawberry Sorbet! This recipe by takes it to a whole new level!! It's healthy & delicious. Go make this today! INGREDIENTS:
  • 1 cup frozen pitted cherries
  • 1½ cup almond milk
  • 1 tablespoon ground chia seeds
  • 1 teaspoon unsweetened cocoa powder
  • 1 scoop Chocolate Protein Powder
  • 1 tablespoon honey (if you prefer sweeter)
  • Place all ingredients in a blender and blend until smooth.
  • Serve right away!
Tom Yum Soup
INGREDIENTS: 3 cups homemade chicken broth 1/3 cup...
  • 3 cups homemade chicken broth
  • 1/3 cup fresh lime juice
  • 3 stalks lemongrass
  • 3 pieces Thai Ginger (Galangal)
  • 2 pieces Kaffir Lime Leaves
  • 2 tablespoons minced roasted red chili
  • 1 pound boneless, skinless, chicken thighs, cubed
  • 1 cup straw mushrooms, drained
  • 1/2 small onion, thinly sliced
  • 1 small tomato, diced
  • chopped fresh cilantro (optional)
  • Bring broth, lime juice, lemongrass, galangal and kaffir lime leaves to boil in large saucepan.
  • Reduce heat to low; simmer 15 minutes.
  • Remove galangal, lemongrass and kaffir lime leaves.
  • Stir in chili until well blended.
  • Add chicken, mushrooms, onion and chilies.
  • Simmer 10 to 15 minutes or until chicken is cooked through.
  • Stir in tomato.
  • Spoon into soup bowls.
  • Garnish with cilantro.
DIY Warming Rub For Sore Muscles
INGREDIENTS: 1/2 cup coconut oil 1 1/4 cups finely...
  • 1/2 cup coconut oil
  • 1 1/4 cups finely grated, packed cocoa butter (about 2 oz.) (can use cheese grater)
  • 2 tablespoons cayenne powder
  • 2 teaspoons ginger powder
  • 15 drops peppermint oil** (omit for children under 5)
  • 15 drops eucalyptus oil*** (half this for children)
  • 8 drops clove oil*** (half this for children)
  • 1 teaspoon arrowroot powder or non-GMO cornstarch (optional – reduces oily finish)
  • double boiler (or a pot that fits inside another pot)
  • cheesecloth or old t-shirt
  • chilled bowl
  • mixer
  • Place coconut oil, cayenne and ginger powder in a double boiler and gently warm the oil. Be careful not to let it get hot.
  • Once the oil is slightly warm give it a stir and then turn off the burner. Allow it to sit for 30 minutes and then repeat the process. Do this a couple of more times (2 hours total) and then remove from heat completely. Set aside the oil to infuse for longer (I prefer overnight) or move on to step three – it’s up to you!
  • Place bowl in freezer so it will be nice and cold when needed.
  • Using a cheesecloth or old t-shirt, strain the mixture over a measuring cup. After straining out the spices, add enough coconut oil so that the final amount is 1/2 cup.
  • Add the arrowroot powder and mix thoroughly.
  • Place the infused coconut oil in the fridge/freezer until it is cool/semi-solid on top. - Don’t let it harden all the way through or it will be very difficult to whip!
  • Place the infused coconut oil and cocoa butter in chilled bowl and add your essential oils. Mix on highest setting until peaks form (a stand mixer or old-fashioned hand mixer will both do the trick).
  • Store in an airtight jar – keep out of direct sunlight.
Chicken, Apple, & Pecan Salad in a Jar (serves 4)
INGREDIENTS: 2 cups chopped kale leaves 1/2 cup dr...
  • 2 cups chopped kale leaves
  • 1/2 cup dried cranberries
  • 2 Granny Smith apples, chopped
  • 1/2 cup pecans, chopped
  • 1 cup grapes
For the chicken salad:
  • 2 boneless, skinless thin-sliced chicken breasts
  • Kosher salt and freshly ground black pepper
  • 1/3 cup plain Greek yogurt
  • 1/4 cup diced red onion
  • 2 stalks celery, diced
  • 2 tablespoons mayonnaise, optional
  • 2 tablespoons sliced almonds
  • 1 tablespoon freshly squeezed lemon juice, or more, to taste
  • Season chicken breasts with salt and pepper, to taste. Add to skillet and cook, flipping once, until cooked through, about 3-4 minutes per side. Let cool before dicing into bite-size pieces.
  • In a medium bowl, combine chicken, Greek yogurt, red onion, celery, mayonnaise, almonds and lemon juice; season with salt and pepper, to taste.
  • To assemble, divide chicken mixture, kale, cranberries, apples, pecans and grapes into four wide-mouth canning jars with tight-fitting lids.
Bacon & Guacamole Sammies
INGREDIENTS: 4 strips of thick-cut pastured bacon ...
  • 4 strips of thick-cut pastured bacon
  •  guacamole
  • fresh squeezed lime juice (1 lime)
  • Sauté 4 slices of bacon until crispy
  • Wait until cooled
  • The filling for these “sandwiches” is chunky homemade guacamole. And if you’re pressed for time, simply mash up the flesh of half an avocado, and cut up the other half into half-inch cubes. Then mix both halves together in a bowl to get a nice blend of chunky and creamy. Flavor it with a squirt or two of lime juice.
Chilled Eggplant & Sun-dried Tomato Salad
(serves 2) INGREDIENTS: - 1 large eggplant, sliced...
(serves 2) INGREDIENTS:
  • - 1 large eggplant, sliced into 1" thick pieces
  • 4 ounces sun dried tomatoes in olive oil
  • ¼ cup fresh basil leaves, chopped
  • 2 tablespoons extra virgin olive oil
  • 4 cups wild arugula, washed and spun dry
  • ¼ red onion, sliced thinly
  • Preheat oven to broil.
  • Place eggplant on wire rack and cook 10-15 minutes flipping every few minutes and keeping a close eye to prevent charring (will be on the crisp side).
  • Remove from oven and let sit until cool enough to handle.
  • Place tomato (if using sun-dried; if using fresh, wait until right before serving to add), basil and oil in food processor.
  • Whiz until coarsely chopped.
  • Place in glass or ceramic bowl and stir eggplant in and cover tightly.
  • Chill overnight; remove from refrigerator 10 - 15 minutes before serving on top of arugula, with onion on top of that as a starter or add your favorite protein to create a full meal.
Clean Eating Sweet Potato Cakes
INGREDIENTS: 1 pound peeled and cubed sweet potato...
  • 1 pound peeled and cubed sweet potatoes
  • 2 tablespoons healthy oil (I used coconut but you can also use olive or even organic butter)
  • 1/4 teaspoon salt
  • 2 eggs (1 egg if using whole wheat pastry flour)
  • 1 cup coconut flour (or 3/4 cups whole wheat pastry flour) + more for kneading
  • oil for cooking
  • salt and pepper to taste.
  • Put your potatoes in a large pot of water and boil until soft.
  • Drain the water and mash in the oil and salt.
  • When the mashed potatoes are still warm (NOT hot!), quickly stir in the eggs.
  • Add the flour and stir until you have dough.
  • Turn the dough out onto a work surface, and gently knead by hand, adding flour as you go. Remember, this is very soft dough. You want to add enough flour to keep it from sticking to everything, but not so much that flour is all you taste when you eat them.
  • Press or roll the dough out to 1/4 inch thickness.
  • Using a small glass or round cookie cutter, cut out circles and place in a skillet with warmed oil.
  • Cook on low to medium heat until brown on both sides. They will burn quickly if the heat is too high. Take your time.
  • Serve with maple syrup or savory toppings such as salt or raw cheese.
Carrot and Cardamom Soup (serves 6)
INGREDIENTS: 1 tablespoon coconut oil 2 large leek...
  • 1 tablespoon coconut oil
  • 2 large leeks, white and light green ends only, cleaned, trimmed, and thinly sliced
  • Kosher salt
  • 1½ pounds large carrots, peeled and cut into ½-inch coins
  • ¼ cup diced Braeburn, Empire, McIntosh, or Cortland apple
  • 1 teaspoon minced fresh ginger
  • ½ teaspoon ground cardamom
  • 4 cups chicken stock or Bone Broth
  • ½ cup full-fat coconut milk
  • freshly ground black pepper
  • Melt the coconut oil in a saucepan over medium heat. Add the leeks, along with a generous pinch of salt, and sauté until translucent, about 5 minutes.
  • Toss in the carrot, apple, ginger, and cardamom, and stir until fragrant. Pour in the broth and bring to a boil over high heat.
  • Turn down the heat to low. Cover and simmer until the carrots are easily pierced with a fork, about 30 minutes. Mix in coconut milk.
  • Transfer the soup in batches to a blender and process until smooth. Alternatively, purée the soup directly in the pot with an immersion blender. Season with salt and pepper to taste.
Chorizo Soup with Shiitake Mushrooms & Chickpeas
INGREDIENTS: 1/3 pound fresh lamb or pork chorizo ...
  • 1/3 pound fresh lamb or pork chorizo
  • 1/4 pound shiitake mushrooms, caps only, roughly chopped
  • olive oil
  • 1 small red onion, finely chopped
  • 2 cloves garlic, finely chopped
  • 15-ounce can chickpeas, drained
  • 4 cups beef broth
  • 2 tablespoons cider vinegar
  • salt and freshly ground pepper, to taste
  • Heat a large heavy pot or Dutch oven over medium-high heat. Remove the chorizo from its casing and crumble it into the pot.
  • Cook for 7 to 10 minutes, stirring frequently to break up the pieces. When the meat is lightly browned, push it up against the sides of the pan and add the chopped shiitake mushrooms.
  • Cook for 3 minutes without stirring, then flip them over and continue cooking. Cook for another few minutes or until the mushrooms are well browned.
  • Add the onion and garlic, and cook, stirring frequently, for about 5 minutes or until they are softened.
  • At this point, you can pour off any extra chorizo fat, if you wish.
  • Stir in the chickpeas and the beef broth. Bring to a simmer, then, lower the heat and cook for 30 to 60 minutes, or until the flavors are well mingled. Stir in the vinegar and taste.
  • Add salt and pepper as needed.
  • Serve with a green salad.
(serves 4)
Tuscan Kale Spaghetti Squash Lasagna Bake (servings 4-8)
INGREDIENTS: 2 x 3-4 pound spaghetti squash 1-2 ta...


  • 2 x 3-4 pound spaghetti squash
  • 1-2 tablespoons sunflower oil, divided
  • 1/4 cup minced shallot
  • 4 teaspoons minced garlic
  • 2 x 15oz cans cannellini beans, drained + rinsed
  • 1 cup sliced sun-dried tomatoes, not oil-packed
  • 10 cups ribboned Tuscan/dino/lacinato kale, stems removed ~2 med. bunches
  • 1 1/2 tablespoons fresh oregano,
  • 1 large egg
  • 15oz full-fat ricotta cheese
  • 1 cup grated parmesan cheese
  • sea salt + pepper

Breadcrumb Topping:

  • 3 slices gluten-free bread, I used Udi’s
  • 1/4 cup grated parmesan cheese
  • 1 1/2 teaspoons freshly chopped oregano


  1. Preheat your oven to 400° F.
  2. Slice spaghetti squash lengthwise and scrape out seeds. Drizzle with oil, a sprinkle of salt + pepper and then rub in. Line 1-2 baking sheets with parchment paper and place squash cut side down. Bake for about 35-40 minutes until just tender enough that you can scrape the squash into strands. You don’t want it fully cooked since it will be baked again.
  3. While cooking, place bread in a blender or food processor and grind into breadcrumbs. Toast on a pan in the oven for about 6-8 minutes. Remove and let cool fully, then toss with oregano and parmesan.
  4. Flip the cooked squash halves over and let cool for 15 minutes .
  5. While cooling, heat a large sauté pan over medium-low heat. Add 2 teaspoons of oil. Once hot, add the shallot and let cook for 3-4 minutes, stirring frequently. Add garlic with 1 teaspoon of oil and stir frequently for about 2-3 minutes, until lightly browned. Preheat oven to 350° F.
  6. Raise the pan heat to medium. Add white beans and a hefty sprinkle of salt + pepper. Cook for 4-5 minutes, stirring occasionally. Stir in sun-dried tomatoes and let cook for about 2 minutes. Stir in kale and oregano. Let cook for 1-2 minutes until just starting to wilt. Remove mixture from the heat.
  7. Scrape about 90% of the spaghetti squash into a large mixing bowl, leaving some attached to each shell. Empty the kale mixture over the squash and combine. Add salt and pepper until seasoned to your liking.
  8. Whisk the egg in a small mixing bowl. Mix in the ricotta, parmesan, a pinch of salt, and about 1/4 teaspoon black pepper until. Empty over the squash mixture and toss with your hands to evenly distribute. Scoop 1/4 of the mixture into each squash shell. Do not pack in. Bake for 25 minutes, until the top layer is a lightly crisped and brown.
  9. Sprinkle with toasted breadcrumb mixture and bake for another 5-8 minutes. Remove and let cool slightly, then serve.