Black Bean Quinoa Veggie Burgers



  • 1/4 cup quinoa

  • 1 can black beans, drained and rinsed

  • 2 tbs minced red onion

  • 1 tbs chopped green onion

  • 1/4 cup minced jalapeño, seeds and stem removed

  • 2 cloves garlic, minced

  • 1/2 cup gluten-free old-fashioned rolled oats (not instant)

  • 3/4 tsp cumin

  • 1/2 tsp salt

  • 1/2 tsp garlic powder

  • 1/4 dried oregano

  • 1/8 tsp cayenne pepper

  • 1/8 tsp black pepper

  • 1 flax egg (1 tbs ground flax seed in 2 tbs water, let set for 10 minutes)

  • 2 tbs avocado or olive oil


  1. Make your flax egg (instructions above) and set aside.

  2. Cook quinoa according to instructions on package (typically add quinoa and 1/2 c water to a saucepan and bring to a boil, cover and simmer for 15 minutes)

  3. Process or blend oats into oat flour- not necessary but the flour helps the burger hold together better than whole oats

  4. Mash beans with a fork or potato masher.

  5. Once quinoa is cooked, combine all ingredients EXCEPT for the flax egg.

  6. Once combined, fold in the flax egg.

  7. Form the mixture into 4-6 burgers. It helps to have wet hands.

  8. Refrigerate for 15-30 minutes to help set.

  9. Cook in olive or avocado oil for about 5 minutes per side or until each side has formed a crust.

  10. Add your favorite toppings and enjoy!

Cayenne Salmon




  1. In a bowl, combine paprika, garlic powder, thyme, salt, black pepper, cayenne pepper and oil to make a paste.

  2. Rinse fish and pat dry with paper towels.

  3. Using the back of a spoon, rub paste mixture evenly over the entire surface of the fish.

  4. Refrigerate for 2 hours.

  5. Preheat bbq to medium high and grease grill ahead of time.

  6. BBQ Salmon, turning once, until cooked through, about 3 to 5 minutes per side (Or cook fish in a nonstick frypan over medium high heat).

  7. Remove fish to a serving plate and serve with lemon wedges.

Baked Turmeric Lemon Chicken


·       4lbs. of organic boneless chicken breasts

·       2 tbsp. avocado oil

·       2 tbsp lemon juice

·       1 tsp. lemon zest

·       1 tsp. honey

·       2 tbsp. crushed garlic

·       3 tsp. turmeric

·       1/2 tsp cinnamon

·       1 tsp. sea salt

·       1/4 tsp. ground pepper

·       1 onion, cut into wedges

·       *optional: cayenne pepper + extra lemon


·      Pre heat oven to 350.

·      Place chicken in a baking dish.

·      In a spouted measuring cup, combine avocado oil, lemon juice, lemon zest, honey, garlic, turmeric, cinnamon, sea salt, and pepper.  Whisk together.

·      Pour the turmeric marinade over the chicken and gently rub the chicken with the marinade until all of the breasts are coated.  Place onion and lemon wedges all around the chicken.

·      Cover and marinade for up to 12 hours

·      Bake for approximately 45 minutes. 

·      Allow to cool bit, spoon juices over the top and enjoy!


Vegetable Curry


4 sweet potatoes, diced

1 onion, diced

1 red bell pepper, seeded and chopped

1 cup diced carrots

1 cup green beans

1 cup broccoli florets

1 15-ounce can garbanzo beans, drained and rinsed

2 large tomatoes, chopped

1 6-ounce can tomato paste

2 teaspoons curry powder

1/2 teaspoon minced garlic

1/2 teaspoon sea salt

3 cups cooked brown rice, or spelt pasta



Put all ingredients except the pasta into a slow cooker or Crock-Pot with ¾ cup water, stir, and cook for 4 to 6 hours on high or 6 to 8 hours on low. Serve with the pasta.


Sweet Potato Noodle Bowls


Sweet potato is a great source of manganese, copper, vitamin B6 and vitamin B7-biotin (to name a few). Your food sources of calcium for the day is all right here in this bowl!


  • 1 teaspoon coconut oil

  • 3 cloves garlic, minced

  • 2 teaspoons fresh grated ginger

  • 1 small white onion, diced

  • 1 red pepper, diced

  • 2 small to medium sweet potato, peeled and diced into small cubes

  • 1 1/4 teaspoon ground turmeric

  • 1/2 teaspoon salt

  • Freshly ground black pepper, to taste

  • 1 (15 oz) can light coconut milk (from the can)

  • 2 tablespoons all natural creamy peanut butter

  • 2 medium zucchini, spiralized


  • Heat coconut oil in a large pot over medium high heat. Once oil is hot, add in garlic, ginger and cook for 30 seconds or until fragrant. Next stir in onion, red pepper and sweet potato cubes. Cook for several minutes, stirring occasionally until sweet potatoes begin to slightly soften, about 5 minutes. Add in turmeric; stirring to coat the veggies.

  • Next add in coconut milk, peanut butter, salt and pepper. Stir to combine, then bring soup to a boil, reduce heat to low and simmer uncovered, stirring every few minutes for 10-15 minutes or until sweet potatoes are fork tender. Taste and adjust seasonings as necessary.

  • Finally stir in zucchini noodles and allow them to simmer for just a few minutes. Ladle into bowls and enjoy garnished with fresh lime juice, cilantro and green onion, if desired.

Cauliflower Walnut Taco Meat


The Vegetarian Taco Meat Basics:

  • 3 cups cauliflower florets

  • 2 cups whole walnuts

  • 2 individual chipotles in adobo sauce

  • 1 tbsp chili powder

  • 1 tsp cumin

  • 1 tsp salt

Optional Add-Ins:

  • 2 tbsp lime juice

  • 1/2 tsp garlic or onion powder

  • a pinch of cayenne for more heat


  • Preheat the oven to 375 degrees. Pulse all ingredients in a food processor until the mixture is evenly ground.

  • Transfer to a greased baking sheet. Bake for 30 minutes, stirring halfway through to prevent over-browning.

  • Serve in tacos, burritos, quesadillas, bowls, and the like! 

Turkey Meatloaf Muffins


  • 1 medium onion, peeled and coarsely chopped

  • 3 carrots, peeled and coarsely chopped

  • 6 cloves garlic

  • 1/4 cup fresh thyme

  • 1 cup minced zucchini

  • 2 1/2 teaspoons unrefined sea salt, divided

  • 2 tablespoons extra virgin olive oil or organic

  • 1/2 cup gluten-free oats

  • 2 teaspoons Dijon mustard

  • 1/2 cup plus 2 tablespoons organic ketchup

  • 1 organic egg

  • 2 pounds organic, pasture-raised ground turkey


  1. Preheat the oven to 375 degrees and set a large pan of water on the bottom oven rack (this helps keep the meatloaf moist.)

  2. Combine the onions, carrots, garlic and thyme in the bowl of a food processor. Process until minced but be sure to stop before the mixture turns into a paste. Transfer onion-carrot mixture to a bowl.

  3. Add the zucchini to the bowl of the food processor. Process until just minced. 

  4. Heat the oil in a large skillet over medium heat. Add the onion-carrot mixture and cook for about 6 minutes, or until onions begin to soften. Add the minced zucchini to the skillet, season with ½ teaspoon of salt and cook for about 5 or 6 minutes.  Set the sauteed vegetable mixture aside to cool.

  5. In a large mixing bowl, combine the oats, Dijon mustard, ketchup, egg and remaining 2 teaspoons of salt. With your hands to mix the ingredients together. Add the sauteed vegetable and the ground turkey and mix until everything is well blended.

  6. Place baking cups in the muffin tin and fill with the turkey meatloaf, bake for 50 to 55 minutes. Remove turkey meatloaf from the oven and ENJOY! 

  7. Perfect as leftovers.  Freeze and defrost when ready to eat!

Healthy Caribbean Jerk Chicken & Roasted Veggies


  • 1 whole chicken , halved (can have the butcher do this or can do it yourself with a sharp knife- cut lengthwise through the middle of the breast leaving a leg on each side). Can also just use chicken breasts or thighs.

  • 1 lime

  • 1 large red onion

  • 1 bunch green onions

  • ½ teaspoon cinnamon

  • 2 teaspoons dried thyme

  • 1 teaspoon allspice- optional

  • 2 teaspoons pepper

  • 2 teaspoons sea salt

  • Dash of nutmeg

  • 2 tablespoons coconut oil

  • 2 teaspoons apple cider vinegar

  • Squash/zucchini, 2 green apple, 1 onion

  • ¼ cup coconut oil or olive oil


Mix red onion, dried thyme, allspice,cinnamon, pepper, salt, nutmeg, green onion and coconut oil and vinegar in the food processor until it forms a paste (about 10 seconds)

Cut the lime in half and squeeze the juice over the chicken and rub in.

Rub the jerk seasoning paste over the chicken halves. Marinate at least a few hours or overnight if you can.

Preheat oven to 375 degrees.

Place chicken on a large roasting dish and place in oven.

Peel and chop zucchini/squash, onion and green apple into bite sized pieces and coat with coconut oil. Add additional spices if desired. I sprinkled with a dash of cinnamon, salt, pepper and thyme to mimic the jerk flavor.

Place on a large baking sheet and place in oven.

Cook both for 45 minutes to 1 hour or until chicken is cooked through. Check vegetables at 30 minutes and remove if needed.

Remove chicken, let sit 10 minutes, remove from bone and serve with vegetables.


Smothered Pork Chops


  • 4 pork chops

  • 2 large sweet onions, thinly sliced

  • 1 cup of sliced button mushrooms

  • ½ cup almond flour

  • 4 tablespoons Coconut oil

  • 1 egg

  • ¼ cup or coconut cream

  • ½ cup coconut milk

  • spices to taste: I used salt, pepper, onion powder, basil, garlic powder, thyme, rosemary, and a tiny bit of turmeric


Heat the oil in a large skillet over medium heat.

Beat the egg with about a teaspoon of water until smooth.

Put the almond flour on a plate and mix with about ½ tsp each of onion powder, garlic powder, salt and pepper.

Rinse each pork chop well.

Dip each into the egg mixture and then in the almond flour.

Put each pork chop into the pre-heated skillet with the oil and cook about 5 minutes per side (depending on thickness or pork chop) until starting to brown.

While the pork chops are cooking, thinly slice the onions and mushrooms if not already sliced.

Remove the pork chops and place on a plate.

Add onions to pan and sprinkle with spices.

Stir until caramelized and browned, about 8 minutes.

Add mushrooms, if using, and cook until browned.

At this point, scoot the onions to the side and return the pork chops to the pan. Spread the onions on top of and between the pork chops.

Add the coconut milk and any additional spices and cook over low/medium heat for an additional 5-8 minutes until most of the milk has evaporated off and started to thicken.

When sauce has thickened and pork chops are tender, serve each pork chop with a spoonful of the onion/mushroom sauce on top.


Cumin Beef Kebabs


  • 1 pound lean beef sirloin, well trimmed, cut into 1-inch pieces

  • 1/4 cup liquid aminos

  • 1/4 cup fresh lime juice

  • 1 tablespoon ground cumin

  • Freshly ground black pepper

  • 1 red onion, cut into 16 wedges

  • 16 small whole mushrooms 

  • 2 bell peppers cut into squares 

  • grape tomatoes


Combine the first four ingredients in a bowl.

Season generously with pepper.

Cover and refrigerate overnight.

If you’re using wooden skewers, soak them for 20 minutes before you grill (you’ll need about 8 skewers).

Preheat the grill or broiler to medium-high heat.

Thread beef, onions, peppers, tomatoes and mushrooms onto skewers.

Grill or broil, turning occasionally, about 6 minutes for medium-rare.

Crockpot Mini Turkey Meatballs


2 pounds lean ground turkey breast
2/3 cup cooked quinoa
3 garlic cloves, minced or pressed
1 large egg, lightly beaten
2 tablespoons olive oil
2 tablespoons finely grated parm cheese
2 teaspoons dried basil
1 teaspoon dried oregano
1/2 teaspoon onion powder
1/2 teaspoon salt
1/2 teaspoon pepper
1 large sweet onion, sliced into thin rounds
2 (28 ounce) cans crushed tomatoes


In a large bowl, combine turkey, quinoa, garlic, beaten egg, olive oil, cheese, basil, oregano, salt and pepper. Mix thoroughly but quickly, just so the ingredients are combined - do not overmix! Roll into mini balls - slightly smaller than a golfball, and place on a baking sheet.

Layer sliced onion on the bottom of the crockpot and add 1 can of crushed tomatoes.

Heat a large skillet over medium-high heat and add 1/2 tablespoon olive oil. Add meatballs, searing on the top and bottom until golden, about 1 minute per side. To flip meatballs, gently toss with a spoon.  Add meatballs one at a time to the crockpot. 

Once all the meatballs are in the crockpot, add the other can of crushed tomatoes, completely submerging the meatballs. Cook on low for 6 hours.


Crock Pot Lentil Sweet Potato Soup


4 large carrots, chopped

4 stalks celery, chopped

1 onion, diced

2 large sweet potatoes, peeled and cubed

1.5 cups chopped green beans

2 cups green lentils

1 tsp minced fresh rosemary

1 bay leaf

1 tsp dried oregano

4 cloves garlic, minced

1 15-oz can diced tomatoes

64 oz vegetable broth

2 tsp salt (or to taste)

1/2 tsp pepper


Combine all ingredients in a slow cooker. Turn heat on low and cook for 10 hours, adding a little more broth at the end if soup seems too thick.

Rosemary Chicken Stew


  • 1 Tbls. olive oil

  • 2 pounds boneless, skinless chicken thighs

  • 2 carrots, cut in 1-inch chunks

  • 1 celery stalk, cut in 1-inch chunks

  • 1 cup quartered fresh mushrooms

  • 1 medium onion, chopped

  • 4 cloves garlic, minced

  • 1 Tbls. minced fresh rosemary

  • 14.5-ounce can crushed tomatoes

  • 1 tsp. sea salt

  • 1/2 tsp. freshly ground black pepper

  • 1/4 cup chopped parsley, for garnish


Heat a large skillet over medium-high heat and add the oil. Brown the chicken thighs on both sides. Transfer the chicken to the slow cooker.

Set the skillet over medium-high heat and add the carrots, celery, mushrooms, onion, garlic, and rosemary. Sauté, stirring frequently until the onions are lightly browned.

Add the tomatoes and stir to scrape up the browned bits from the bottom of the pan. Stir in the salt and pepper.

Pour the tomato mixture into the slow cooker. Cover and cook on low for 4 hours. Sprinkle with parsley before serving.

Grilled Ginger Sesame Pork Tenderloin


  • 1 to 1 1/4 pound pork tenderloin, trimmed of silver-skin

  • 1 inch piece peeled ginger root, sliced into coins

  • 3 cloves garlic, peeled

  • 1/4 cup soy sauce (use gluten-free soy sauce if cooking gluten-free)

  • 1/3 cup minced green onions

  • 1/4 cup minced cilantro (including tender stems)

  • 2 Tbsp seasoned rice vinegar

  • 2 Tbsp olive oil

  • 1 teaspoon toasted sesame oil


Finely chop ginger and garlic. Add the soy saucegreen onionscilantroseasoned rice wine vinegarolive oilsesame oil. Stir to combine. Remove and reserve (for basting) 1/4 cup of this marinade.

Place pork tenderloin into a marinating bag or bowl and cover with the remaining marinade. Marinate at room temp for an hour, while you prepare your grill.

Prepare your grill for both direct and indirect heat. When your grill is ready, remove the tenderloin from the marinade and brush the tenderloin with olive oil.

Place tenderloin on grill on direct high heat. After the tenderloin sears on one side, turn it to sear on another side. Keep turning until the tenderloin has been nicely browned on all sides. Baste the tenderloin with reserved marinade while you grill it.

Once all sides have been nicely browned, move the tenderloin to the cooler side of the grill. Cover and cook for 5 to 10 minutes more until just done. Remove from grill and tent with foil and let rest for 10 to 15 minutes.

Slice and arrange on a serving plate, drizzle with remaining reserved marinade. Serve with bok choy, rice, asparagus, or snap peas.


Salmon Burgers


  • 1 pound salmon fillet

  • ½ cup Panko style crumbs (Almond meal can be substituted for you GF folks)

  • 1 egg - slightly beaten

  • ½ cup chopped yellow onion

  • ½ cup chopped red pepper

  • pinch of chili pepper flakes

  • ½ teaspoons salt

  • ⅓ teaspoon pepper


Remove skin from salmon fillet and mince salmon.

Add minced salmon and remaining ingredients to bowl and combine.

Careful not to over handle.

Form into 3 large or 4 small patties about ½ inch thick

Heat grill pan or BBQ to medium to medium high.

Cook 4 minutes on each side or until completely cooked through and center feels slightly firm.

These cook fast - careful not to over cook or will become dry.

Slow Cooker Indian Curry Chicken


  • 2 tablespoons tomato paste

  • 1 14-oz can full-fat coconut milk

  • 3 garlic cloves, minced

  • 1 2-inch piece of fresh ginger, minced (about 2 tablespoons)

  • 1 teaspoon cumin

  • 1 teaspoon turmeric

  • 1 teaspoon garam masala

  • 1 1⁄2 teaspoon salt

  • 1 2-inch cinnamon stick

  • 2 bay leaves

  • 1 1⁄2 pounds organic, free-range chicken thighs (or chicken breasts)

  • 1 medium yellow onion, diced

  • 1⁄4 cup fresh cilantro, chopped

  • Cauliflower Rice for serving, optional


Add tomato paste, coconut milk, garlic, ginger, cumin, turmeric, garam marsala, and salt to a bowl. Mix until incorporated, then add to crockpot/slow cooker.

Add cinnamon stick, bay leaves, chicken, and onions to crockpot/slow cooker.

Cover and cook on low for 8 hours (or high for 4 hours), until chicken is tender and has reached an internal temperature of 165 degrees F.

Remove and discard the cinnamon stick and bay leaves. Shred chicken (if desired) and serve topped with fresh cilantro, over a bed of cauliflower rice.

Zucchini Boat Tacos


Seasoning Ingredients

  • 2 T. olive oil

  • 1 bell pepper, finely chopped

  • 1 sweet onion, finely chopped

  • ½ t. salt

  • ¼ t. pepper

  • 1 lb. ground meat (beef, turkey, venison, etc.)

  • 1 T. cumin

  • ½ t. paprika

  • ½ t. garlic powder

  • ½ t. chili powder

  • ½ t. salt

  • ¼ t. pepper

  • ¼ t. cayenne pepper


  • 2 c. mixed cheeses, divided (Cheddar, Colby Jack, Mozzarella, etc.)

  • 4-5 Zucchini, ends cut off, cut in half lengthwise and insides scooped out

  • Green onions, chopped (optional)



Preheat oven to 400 degrees.

Sautée bell pepper, onion, ½ t. salt and ¼ t. pepper in butter for 3-5 minutes over medium heat in a large pan.

Combine seasoning ingredients in a small bowl.

Add ground meat and continue cooking for an additional 7-10 minutes.

When meat is almost done cooking, drain liquid from pan and add seasoning ingredients. Continue cooking until meat is completely cooked through.

Turn off heat and mix in 1 ½ c. mixed cheeses.

Line a rimmed baking sheet with aluminum foil and place zucchini boats on it (cut-side up).

Drizzle a bit of olive oil and sprinkle salt on the inside of each boat, for seasoning.

Scoop even amounts of meat mixture into the 8-10 zucchini boats.

Cover boats with a sheet of aluminum foil and cook for 15 minutes.

Remove aluminum foil and continue cooking an additional 10-15 minutes, or until zucchinis are completely cooked.

Top each boat with about a tablespoon of cheese and return to oven for 1-2 more minutes to melt cheese. Serve with chopped onions and enjoy!

Easy Pot Roast Crock Pot Recipe


  • 2 to 3 lbs Chuck Roast

  • 5 Potatoes cut into chunks

  • 1 Onion cut into chunks

  • 4 Carrots (optional)

  • 2 cups Beef Stock or broth

  • 2 cups Water

  • ½ tsp Garlic Powder

  • ½ tsp Onion Powder

  • ½ tsp Italian Seasoning

  • ¼ tsp Real Salt to taste

  • ¼ tsp Pepper to taste


First cut all of the potatoes and onions into large chunks. Using large chunks (about 2 inches square) makes sure they don’t turn to mush in the crock pot.

First add the Roast to the crock pot, then the potatoes and onions and carrots (if used).

Then add the seasonings over top.

Next add the beef stock. The roast should be covered in liquid so add water until it is covered.

Depending on your crock pot and how fast it cooks will depend on the time. Mine is pretty hot so it took about 5 hours on high.

You will know it is done when you put a fork in it and it just falls apart.

Once it is done remove the roast, potatoes, onions, and carrots from the crock pot and enjoy.

You can use the juice over your roast or you can make a gravy by putting it on the stove and bringing to a boil while whisking in flour to the desired texture.

Shrimp & Coconut Curry with Green Pea Pilaf


  • 1 tsp coconut oil, divided

  • 1 large red onion, finely chopped, divided

  • 1-inch piece fresh ginger, peeled and grated, divided

  • 1 cup long-grain brown rice, rinsed

  • 1 cup low-sodium chicken broth

  • 1/2 tsp sea salt, divided

  • 1 cup frozen green peas, thawed

  • 2 cloves garlic, minced

  • 1/2 tsp each garam masala, madras curry powder, ground cumin and ground coriander

  • 1/4 tsp each ground cayenne pepper and black pepper

  • 1 cup jarred unsalted puréed strained tomatoes

  • 1 tbsp fresh lemon juice

  • 1 tsp raw honey

  • 13 oz large shrimp, peeled, deveined and tails removed

  • 1/2 cup coconut milk

  • 1 oz raw unsalted cashews, finely chopped

  • 1/4 cup finely chopped fresh cilantro


Brush a small saucepan with 1/2 tsp oil and heat on medium. Add half each of the onion and ginger and sauté, stirring often, until onion is translucent, about 2 minutes. Add rice and toast for 1 minute. Add broth, 1/4 tsp salt and 1 cup water and bring to a boil. Reduce heat to low, cover and simmer gently until tender, 30 to 40 minutes, adding more water as needed. Remove from heat and stir in peas. Cover and let stand for 10 minutes. Fluff with a fork.

Meanwhile, brush a deep 10-inch nonstick skillet with remaining 1/2 tsp oil and heat on medium. Add remaining onion, ginger and garlic and sauté, stirring often, until onion is translucent, about 4 minutes. Stir in garam masala, curry, cumin, coriander, cayenne, black pepper and remaining ¼ tsp salt and cook, stirring, until fragrant, about 1 minute. Add tomatoes, lemon juice and honey; bring to a simmer and cook, stirring occasionally, until sauce is slightly thickened, about 2 minutes.

Stir in shrimp and simmer just until opaque throughout, about 4 minutes. Stir in coconut milk and simmer gently for 1 minute (do not boil). Divide rice mixture among bowls. Top with shrimp mixture, cashews and cilantro, dividing evenly.