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{ the SIDES}

Bacon Carrots

Ingredients:

4-6 carrots, peeled and cut o the bias into 1/3 inch thick slices to measure 6 cups

3 strips of thick-cut bacon, finely diced

2t fresh thyme

2 t honey (I will use Agave nectar)

1 1/2t kosher salt

1/2 t fresh ground pepper

1/2 fresh lemon

Directions:

1.  In a medium saucepan, bring 4 cups of lightly salted water to a boio over high heat.  Add the carrots, bring back to a boil and cook for 5-6 minutes, until tender.  Drain the carrots in a colander and rinse under cold running water until cool.  Drain and set aside.

2.  Place a medium skillet over medium heat.  When hot, add the bacon and cook, stirring occasionally for about 7 minutes, until crispy.  Remove the bacon with a slotted spoon and set aside.  Stir the thyme and honey into the fat in the skillet, return to medium heat, and let cook for one minute.  Add the carrots and cook for another 2-3 minutes, tossing them in the pan so that they’re well coated.  Sprinkle with salt and pepper.

3.  Remove the carrots.  Transfer to plates and add a light squeeze of fresh lemon over the carrots, then sprinkle with the reserved bacon bits and serve.

Fried Okra

Ingredients:

fresh okra

almond flour

celtic sea salt

grapeseed oil

*The quantities depend on how much you want to cook.  Make sure you have enough almond flour to coat the okra well

Directions:

1.  Wash okra.  Pat dry and then slice

2.  Coat the okra with almond flour.

3.  Generously fill skillet with grapeseed oil.  It should be about 1 1/2 inches thick.  Heat oil over medium high heat.

4.  Gently add okra to skillet.  Cook until browned.  Drain onto paper towel.  Season with salt and serve

Squash Casserole

Ingredients:

6 medium sized squash, sliced and cooked in boiling water for 10 minutes until tender.

2 T butter

2 T coconut flour

1/2 c milk

1 t salt

1/8 t pepper

2 T minced onion

1/2 c cheese

Directions:

1.  Cook squash in boiling water 10 minutes until tender.  Drain and set aside.

2.  Melt butter in saucepan.  Add the coconut flour, cook 1 minute and stir until smooth.  Gradually add the milk, stirring until bubbly.  Add salt and pepper.

3.  Add squash to saucepan.  Add minced onion and cheese.  Mix well.  Place in a lightly greased baking dish.  Bake at 375 for 20 minutes.

Crispy Kale Chips with Lemon

Ingredients:

2 bunches fresh kale, stemmed and torn into bite-sized pieces

Extra-virgin olive oil

Celtic Sea Salt

1lemon

Crushed red pepper flakes

Directions:

1. Preheat oven to 350 degrees F

2. Place kale in a large bowl and dress very lightly with olive oil so the leaves are barely coated. Coating them too heavily with oil could result in soggy chips. Season with salt.

3. Spread the leaves out across two roasting sheets so the leaves are not stacked up on each other.

4. Roast in the oven until crispy but still green, 12-15 minutes

5. Remove from the oven and dress with a squeeze of fresh lemon juice and a touch of crushed red pepper flakes.  

{ the LEAN PROTEINS }

select organic, free-range, antibiotic-free, and hormone-free protein sources if possible

[no cured, smoked or luncheon meats]

Pecan Crusted Chicken

Ingredients:

4 chicken breasts

1/2 cup spicy brown mustard

1 tbsp agave nectar

1 cup pecans

Pinch of sea salt

Directions:

Preheat oven to 350 degrees. In a medium sized bowl, blend together the mustard and agave. Toss the pecans in a food processor and pulse until the nuts are finely chopped. Puree the pecans on a plate or in a pie pan. Using paper towel, pat chicken dry and one chicken breast at a time, place chicken in mustard-honey mixture and coat both sides. Transfer chicken to chopped pecans and cover both sides. Sprinkle each chicken breast with sea salt and bake in glass dish for 45-50 minutes. 

Whole Organic Chicken

Ingredients:

4 Rosemary sprigs

¼ cup Grape seed Oil

¼ cup Balsamic Vinaigrette

1 tbsp Sea Salt

Place Rosemary under chicken. Pour oil, vinaigrette and salt over chicken. Bake 1 ½ hours at 350 degrees. Optional: place sliced apples around chicken before baking.

BBQ Porkchop

Sauce:

1/4c packed brown sugar

1/4 c ketchup

1T Worcestershire sauce

1T low sodium soy sauce

*combine ingredients in a small bowl…mix well

Remaining Ingredients:

6 (4-6 oz) boneless pork chops

1t dried thyme

1t garlic salt

Directions:

Sprinkle thyme and garlic salt over pork.  Cook pork on grill and baste sauce over chops while cooking.

Orange Chicken

Ingredients:

1 lb chicken breast, boneless, skinless

3 cloves garlic, pressed

1 tablespoon herbes de provence

2 tablespoons agave nectar

1 teaspoon celtic sea salt

1 tablespoon chipotle chile powder

cup orange juice, freshly squeezed

Directions:

  1. Rinse chicken breasts and pat dry with a paper towel
  2. Place chicken in a 9×13 inch pyrex baking dish
  3. Pour orange juice over chicken breasts
  4. In a small bowl, combine garlic, herbes de provence, agave, salt and chipotle, then rub mixture onto chicken breasts
  5. Marinate chicken in refrigerator, time permitting for up to 5 hours
  6. Place chicken breasts on a plate, and reserve marinade
  7. Grill each side of chicken on barbecue until chicken is cooked through
  8. Cook marinade, bringing to a boil, then reduce heat and cook for 10-15 minutes
  9. Serve chicken with marinade

Baked Rosemary Chicken

Ingredients:

4 Boneless, skinless chicken breasts

4 fresh rosemary sprigs

grapeseed oil

celtic sea salt

freshly ground pepper

Directions:

1.  Wash chicken and pat dry

2.  Place each chicken breast in a baking dish with a rosemary sprig under it.

3.  Rub a small amount of grapeseed oil over each chicken breast.

4.  Season each piece of chicken with salt and pepper

5.  Cover dish with foil and cook on 375 for and hour.

 *Pistachio Chicken

Ingredients:

1 1/2 lbs boneless, skinless chicken breasts

2 T blanched almond flour

1/4 c arrowroot powder (found in the spice asile)

1 t sea salt

2 large eggs

1 T grapeseed oil

1 T olive oil

1/4 c Dijon mustard

2 1/4 c pistachios, toasted and finely chopped (make sure to buy shelled pistachios, or this will take you forever!)

Directions:

1. Preheat oven to 350.  Generously grease a large baking sheet with grapeseed oil.

2.  Rinse the chicken, pat dry, and slice into 1/2 inch-wide strips

3.  In a medium bowl, combine the almond flour, arrowroot powder, and salt.   In a separate bowl, whisk together the eggs, grapeseed oil, olive oil, and mustard.  Place the pistachios in a separate bowl.

4.  Coat the chicken strips first in the flour mixture, then in the egg mixture, and finally in the pistachios.  Place on the prepared baking sheet.

5.  Bake for 10 minutes, or until the pistachios are golden brown and the chicken is cooked through.  Serve hot.

Pork Loin Roast with Apple, Rosemary

Ingredients:

4-6 granny smith apples, cored and cut into wedges

1 T lemon juice

4 lb pork loin roast

1 t salt

1/2 t fresh ground pepper

2 T olive oil

2 red onions, quartered

1 fresh sage sprig

1 fresh rosemary sprig

Directions:

1.  Toss apples with lemon juice.  Set aside.

2.  Season roast with salt and pepper.

3.  Heat oil in skillet over medium-high heat.  Brown roast well on all sides.  Remove from skillet.

4.  Add red onions to skillet and stir to brown slightly with residual heat from botton of pan.

5.  Place onions in crockpot and stop with seared roast.

6.  Surround roast with apples.

7.  Place sage and rosemary sprigs on top.                                                                            

8.  Cover and cook on high for 4 hours or low for 7-8.  Discard rosemary and sage sprigs.

9. Slice pork roast and serve with apples.

Beef Broccoli Stirfry

Ingredients:

1/4 cup light soy sauce

1 Tablespoon cornstarch

2T olive oil, divided

1 1/4 pounds top sirloin, cut into strips

3 cups broccoli

1 medium onion

1 red bell pepper

2 garlic cloves

1/2 cup beef broth

Directions:

Whisk together soy sauce, cornstarch and 1 Tablespoon of oil.  Add beef to soy sauce mixture and refrigerate 15 minutes.  Cut broccoli and onion.   Cut bell peppers into thin strips.

Heat remaining oil on medium-high heat.  Add beef, garlic (I also sprinkle the meat with some ground ginger). Stir-fry for 2 minutes and be careful not to overcook the meat.  Remove from skillet and keep warm.

Add broccoli, onion and red bell pepper.  Stir-fry 4 minutes.  Return beef to skillet, add broth.  Bring to a boil.  Boil one minute until sauce is slightly thickened.  Serve and enjoy!

Broccoli/steak/pepper mix

Simply chop up a whole head of broccoli, 2 red peppers and a whole onion. Cut up a top sirlion steak into strips and saute’ in a pan.  Add the vegetables after browning the steak and cook it all together until the meat is cooked medium.  Very nutritious and tastes great as well.

Lasagna

Ingredients:

2 lbs grass fed ground beef

1lb mild Italian sausage

1 red onion diced

4 cloves crushed garlic

2 tbsp dried oregano

2 tbsp dried basil

1/2 tsp cayenne pepper

2 tbsp olive oil

1 28 ounce can of diced tomatoes drained

1 small can of tomato paste

1cup organic black olives sliced

6 zucchinis thinly sliced (I used 2 large eggplants)- you can either slice them in rounds or slice them with a mandolin slicer to make them more noodle-like

Directions:

In a large soup pot sauté onions and garlic in the olive oil for about 3 minutes.  Add ground beef and sausage and brown.  Season meat mixture with all dry ingredients and add drained diced tomatoes and tomato paste and mix well.  In a big lasagna baking dish place a layer of sliced zucchini/eggplant and then ladle on a thick layer of the meat mixture and top with the sliced black olives.  Top meat and olive layer with another layer of sliced zucchini and top with a final layer of the remaining meat mixture.  Cover tightly with aluminum foil and back at 350 for 30 min.  Let sit for 10 min before serving.

It turned out pretty tasty, but I have to admit, I did miss the noodles and cheese. However, it had good flavor and was filling. The eggplants were yummy!

Chicken Piccatta

Ingredients:

2-4 boneless, skinless chicken breast halves (1½ pounds total)

½ cup blanched almond flour

½ teaspoon celtic sea salt

½ teaspoon all purpose chef’s shake(Italian Style Seasoning)

5 tablespoons grapeseed oil

5 tablespoons olive oil

¼ cup lemon juice

1 cup chicken stock

¼ cup brined capers

¼ cup fresh chopped parsley

Directions:

Cut the chicken breasts in half horizontally, butterflying them open –if the pieces are large, cut them each into two pieces after you cut them in half

Put chicken pieces between two pieces of parchment paper and pound them with a heavy skillet until ¼ inch thick

Mix together flour, salt and chef’s shake
Rinse the chicken pieces in water, then dredge thoroughly in flour mixture, until well coated
Heat olive oil and 2 tablespoons of grapeseed oil in a large skillet on medium high heat. Add half of the chicken pieces and brown well on each side, about 3 minutes per side
Transfer from pan to a plate, add the other breasts and cook, then remove from pan
Place plate of chicken breasts in the oven while preparing the sauce
Add lemon juice, chicken stock and capers to the pan and use a metal spatula to loosen the browned bits and incorporate them into the sauce
Reduce the sauce by half then whisk in the remaining 3 tablespoons of grapeseed oil

Plate the chicken, pour the sauce over it and sprinkle with parsley

Basil Chicken 

Ingredients:

3/4 teaspoon coarsely ground black pepper
4 skinned chicken breast halves
1/4 cup freshly chopped basil leaves, plus 2 tablespoons freshly minced basil leaves
1/3 cup (5 tablespoons) butter, melted, plus 1/2 cup (1 stick) butter, at room temperature
1 tablespoon grated Parmesan
1/4 teaspoon garlic powder
1/8 teaspoon salt
1/8 teaspoon pepper

Fresh Basil, optional for garnish

Directions:

Prepare charcoal grill. Press the coarsely ground pepper into the meaty side of the chicken breast halves. Stir the chopped basil into the melted butter. Brush the chicken lightly with this mixture. In a small bowl, combine the softened butter, minced basil, Parmesan, garlic powder, salt, and pepper. Beat at low speed with an electric mixer until smoothly blended. Transfer to a small serving bowl; set aside.

Grill the chicken over medium coals for 8 to 10 minutes on each side, basting frequently with the remaining melted butter mixture.

Slow Cooker Black Pepper Pork Chops

Ingredients:

4 (1 to 1 1/2-inch thick) bone-in pork chops

2-3 apples

2 tablespoons olive oil

1 large onion, julienned

1 1/2 cups chicken broth

1 tablespoon coarsely ground black pepper

1 teaspoon dried thyme

Directions:

Place the apples in the slow cooker.

Heat 1 1/2 tablespoons of the olive oil in a 12-inch stainless steel saute pan over medium-high heat. Saute the pork chops on both sides until golden brown, approximately 5 to 6 minutes per side. Once browned, place the pork chops into the slow cooker atop the apples.

Add the remaining 1/2 tablespoon of olive oil to the pan followed by the onions and saute until they begin to brown, 3 to 4 minutes. Add the chicken broth to the pan to deglaze. Add the black pepper and thyme and stir to combine. Transfer this to the slow cooker, set to high, cover and cook for 1 1/2 hours. Decrease the heat to low and continue cooking for another 4 hours and 30 minutes or until the pork is tender and falling away from the bone. I set my slow cooker to low and let cook over 8 hours. They meat falls off the bone and they are yummy!

{ the MOST IMPORTANT MEAL }

Omelette Muffins

Ingredients:

6 eggs
1/2 c. cooked meat diced or crumbled
1/2 c. cut up veggies (anything you have)
1/4 tsp. salt
1/8 tsp. ground pepper
1/8 c. water
1/8 c. mayo (optional)

Directions:

1. Preheat oven to 350 F.

2. Grease 6 – 9 muffin tins or line with paper cups.

3. Beat eggs in medium bowl.  Add salt, pepper, mayo and water.

4. Spoon meat and veggies evenly into muffin tins.  Cover with egg mixture.

5. Bake for 18 – 22 minutes, until eggs are set.

Waffles

Ingredients:

1 cup almond flour

4 eggs

1/4tsp baking soda

1/4tsp salt

1tsp vanilla

2TBS honey/agave nectar

1tsp grapeseed oil

Be Creative...add any berries or nuts you like :) 

{ the TREATS }

Gluten Free and Vegan Chocolate Chip Cookies print friendly recipe

Ingredients:

2 ½ cups blanched almond flour *

½ teaspoon celtic sea salt

½ teaspoon baking soda

½ cup grapeseed oil

1 tablespoon vanilla extract

½ cup agave nectar

1 cup dark chocolate chips 73% cacao

Directions:

Combine dry ingredients in a large bowl

Stir together wet ingredients in a smaller bowl

Mix wet ingredients into dry

Form ½ inch balls and press onto a parchment lined baking sheet

Bake at 350° for 7-10 minutes

Cool and serve

Vanilla Sugar Cookies

Ingredients:

2 ½ cups blanched almond flour

½ teaspoon celtic sea salt

¼ teaspoon baking soda

1 teaspoon cinnamon

½ cup coconut oil, melted

5 tablespoons agave nectar

1 tablespoon vanilla extract

Directions:

In a large bowl, combine almond flour, salt, baking soda and cinnamon. In a smaller bowl, mix together coconut oil, agave and vanilla. Mix wet ingredients into dry, then chill dough in refrigerator for 1 hour. Place dough in between 2 large pieces of parchment paper and roll out until ¼ inch thick. Using a metal spatula, place cookies on a parchment lined baking sheet. Bake at 350° until lightly browned around the edges, 7-10 minutes. 

Walnut Brownies

Ingredients:

½ cup dark chocolate chips 73% cacao

¼ cup coconut flour

½ teaspoon celtic sea salt

½ teaspoon baking soda

2 eggs

1/3 cup agave nectar

¼ cup grape seed oil

1 tablespoon vanilla extract

½ cup chopped walnuts

Directions:

Place ½ cup chocolate chips in food processor and pulse until the consistency of coarse sand. Pulse in coconut flour, salt and baking soda until combined. In a separate bowl add eggs, agave, grape seed oil and vanilla. Add coconut flour mixer with egg mixture. Pour batter into a greased 8×8 Pyrex dish. Sprinkle walnuts and remaining chocolate chips over batter. Bake at 350° for 25-30 minutes . Cool and serve.

{ the OTHERS }

Shake

½ cup blueberries

½ cup strawberries

½ banana

Ice cubes and/or cold water

Note: you can add 2 tablespoons of SP Complete/ Whey PrO Complete and/or 1 tablespoon Whole Food Fiber and/or high quality liquid fish oils to any shake. Fruits may be substituted to fit your taste preferences.

Salsa

2 large tomatoes

1 clove crushed garlic

2 chopped scallions

1 tablespoon olive oil

2 tablespoon chopped cilantro

1 teaspoon fresh lime juice

Combine all ingredients in a bowl

Salad Dressing

2/3 cups flax seed or olive oil

1 tablespoon of Dijon mustard

¼ cup balsamic vinegar or lemon juice

1 clove garlic, minced

¼ cup water

Mix ingredients and add herbs to taste

Salt and Pepper Crackers

Ingredients:

2 cups blanched almond flour

1 egg

½ teaspoon celtic sea salt

½ teaspoon black pepper

Directions:

Place almond flour, egg, salt, and pepper in a food processor.  Pulse until dough forms.  Place dough between 2 pieces of parchment paper.  Roll out dough to 1/16 inch thick.  Cut into 2 inch squares using a pizza cutter or a knife.  Sprinkle with extra salt and pepper if desired.  Bake at 350° for 12-14 minutes.  

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