No Bake Energy Bites

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12-14 bites

SO healthy, SO easy and SO yummy! These little guys pack a lot of protein and nutrition, minus any processed sugars or questionable ingredients.   Perfect for breakfast, an afternoon snack or a treat after dinner. Kids love them as much as adults!  Gluten-free and dairy-free.


  • 1 cup gluten-free old fashioned oats

  • 2/3 cup unsweetened coconut flakes (I used toasted but regular is fine)

  • 2/3 cup peanut butter (or any nut butter of your choice)

  • ½ cup freshly ground flaxseed

  • 1/3 cup honey

  • 1 tbsp. chia seeds

  • 1 tsp. vanilla extract

  • ½ - 2/3 cup dark mini chocolate chips 


  • Mix all ingredients together in a bowl and let mixture set in the refrigerator for at least 30 min.

  • Roll mixture into about 1 inch sized balls and store in an airtight container in the refrigerator for up to 1 week or in the freezer for up to 6 months.

  • Enjoy!!

Chocolate Raspberry Valentines Day Cookies

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Makes about 20-24 cookies

Healthier cookies that are perfect for an on-the-go breakfast, snack or after dinner treat that you’ll love! My daughter wanted to make a “valentine cookie” during a snow day so these are a slightly adapted version of a recipe I found on Made with such simple ingredients and they came out so good! Chewy, rich, sweet and all around delicious! My kids and their friends gobbled them up in no time! Gluten-free, dairy-free and KID APPROVED! You can view the original recipe here.


  • 1 cup almond butter

  • ½ cup honey

  • 1 tsp. vanilla extract

  • 3 cups old fashioned oats

  • 1/3 cup ground flaxseed

  • 2 tsp. baking soda

  • ½ tsp. salt

  • 1 cup dark chocolate chips

  • 1 cup fresh raspberries


  • Preheat oven to 350 degrees. Line 2 baking sheets with parchment paper or a silpat baking mats.

  • In a large bowl, stir together the almond butter, honey and vanilla until smooth. Then add in the oatmeal, flaxseed, baking soda, and salt. Stir mixture very well. Finally stir in the chocolate chips and the raspberries until well distributed throughout. The mixture will moisten a little from the raspberries.

  • Form 2 tbsp. (approximately) of dough into balls and place a few inches apart on the baking sheet. Slightly flatten each cookie with the palm of your hand.

  • Bake for about 15 minutes or until golden brown. Let cool for at least 15 minutes on baking sheets before transferring to wire rack or plate to cool completely.

  • Enjoy!

  • Cookies can be stored in an airtight container at room temperature for about 4 days or in the refrigerator for up to a week.

Roasted Veggie Bowl

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Serves 2

I wanted to use these baby red onions and baby purple Brussels sprouts that I got at the market so I simply roasted them with other vegetables I had in the house and made this delicious Buddha bowl. The baby onions totally gave this dish such a yummy flavor!  So easy and so good!  When the vegetables are ready, just put them in a bowl, add some avocado and hemp seeds (for added protein). As always feel free to substitute with any other veggies of your choice.  


  • Olive oil for drizzling, tossing or spraying veggies

  • 1 ½ cup baby purple Brussels sprouts

  • 1 zucchini spiralized

  • 1 cup baby red onions, washed with the skin removed

  • 2 cups sunchokes, sliced

  • 1 delicate squash, sliced

  • 1 avocado sliced

  • ½ cup hemp seeds

  • ¼ cup nutritional yeast

  • Sea salt and pepper to taste


  • Preheat oven to 375 degrees.

  • Toss, drizzle, or spray all vegetables with oil and spread on baking sheets.  Brussels, onions, sunchokes and squash all take around 35-45 min.  Add the zucchini when there is about 12-15 minutes left of cooking time.  Toss all veggies halfway during cooking time.  Remove any veggies that are lightly browned and continue to roast the rest until done checking every few minutes to avoid burning.

  • When zucchini noodles are done, put them in a separate bowl and mix with nutritional yeast. 


  • Assemble the bowl with the vegetables.  Top with avocado and sprinkle with hemp seeds. 

  • Season with additional salt and pepper.

  • Enjoy!

Turkey Meatballs with Zoodles

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Serves 4

Healthy turkey meatballs so simple and quick to make, served over zucchini noodles, and you’ve got yourself a winning weeknight dinner. And if the rest of your family prefers pasta over zoodles (as they do in my house), serve their meatballs over Banza pasta and everyone’s happy!


  • 1 lb. ground Organic Turkey

  • 4 medium zucchini, spiralized

  • 1-2 tbsp. Olive oil for drizzling/tossing zucchini

  • ¾ tsp. garlic powder

  • ¾ tsp. turmeric powder

  • ¾ tsp. oregano powder

  • ½ tsp. ground ginger

  • ½ tsp. sea salt

  • ½ tsp. pepper

  • 2 tbsp. freshly chopped basil or parsley for ganish

  • Rao’s Marinara or Arrabbiata tomato sauce


  • Preheat oven to 400 degrees and line a baking sheet with parchment paper.

  • In a large bowl combine the ground turkey and seasoning and mix well.

  • Take 1 tbsp. at a time of the turkey mixture and roll it into a ball using your hands. Place on baking sheet and bake for 16-18 minutes.

  • Heat up sauce in a saucepan and place meatballs in the sauce when they come out of the oven.

  • Place zucchini noodles in a Pyrex baking dish, drizzle or spray with oil, season with salt and pepper and bake for about 10 minutes until noodles are softened. Remove from oven.

  • Plate zoodles (or pasta if you’re using) and spoon meatballs on top, sprinkle with fresh parsley or basil and enjoy!

Wild Salmon with Cauliflower Mashed Potatoes and Sautéed Spinach

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2 servings

This nutrient-dense, easy-to-prepare dish is packed with protein, good for you fats and is super satisfying.  The light and fluffy cauliflower puree is a great replacement for mashed potatoes and goes great with the salmon and spinach.  A delicious meal to add into your midweek dinner rotation. 


  • ¼ cup organic vegetable broth

  • 3-4 cloves garlic

  • 1 head cauliflower cut up into florets

  • 2 six to eight ounce pieces wild Alaskan/Pacific salmon 

  • 6 cups baby spinach

  • Juice of 1 lemon

  • 3-4 tbsp. extra-virgin olive oil

  • 1-2 tbsp. Trader Joe’s Everything but the Bagel Seasoning Blend

  • Sea salt and freshly ground pepper to taste


  • Preheat oven to 375 degrees.  Toss, drizzle or spray cauliflower and garlic cloves with olive oil and place on baking sheet.  Roast for about 25-30 minutes until starting to brown.  Remove from oven and set aside to cool.

  • Turn oven up to 425 degrees.  Wash salmon fillets and pat dry with paper towel. Drizzle salmon with just enough oil to coat with a pastry brush, sprinkle generously with everything but the bagel seasoning.

  • Place salmon on roasting pan or baking sheet and roast for 4-6 minutes per ½ inch thickness of salmon.  Roasting time depends on the thickness of your salmon, as determined by the thickest part of the fillet.  For every ½ inch of salmon, roast 4-6 minutes.  4 minutes will be slightly rare and 6 minutes will thoroughly cook it.

  • In a blender, whip roasted cauliflower, garlic, ½ the vegetable broth, 1 tbsp. olive oil, salt and pepper until smooth and creamy.  Add more broth to make creamier if needed.

  • Finally, heat a little olive oil in a skillet over medium-low heat.  Add spinach, season with salt and pepper and sauté until wilted.

  • Plate the mashed cauliflower and spinach and top with salmon.

  • Squeeze lemon over salmon. 

  • Serve and enjoy!

Delicata Squash Taco Bowl

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Serves 4

This bowl is a delicious, healthy and filling way to enjoy taco night.  It’s perfect for those avoiding gluten, dairy or following a whole foods or Paleo diet. 


  • 2 delicata squashes cut in half, seeds scooped out

  • 1 head cauliflower cut into small florets

  • 1 cup baby spinach

  • 2 zuchini spiralized

  • 1 avocado

  • juice from 1 lime

  • Avocado or coconut oil for coating vegetables

  • 1 lb. Ground Pasture-raised Turkey

  • 1 tbsp. Chili Powder

  • ¼ tsp. Garlic Powder

  • ¼ tsp. Onion Powder

  • ¼ tsp Crushed Red Pepper Flakes

  • ¼ tsp. Dried Oregano

  • ½ tsp. Paprika

  • 1 ½ tsp. Ground Cumin

  • 1 tsp. Sea Salt

  • Salt and Pepper to taste

  • 1 cup Rao’s marinara sauce 

  • ¼ cup chopped parsley for garnish


  • Preheat oven to 375 degrees.  Line 2 baking sheets with parchment paper.

  • Coat the flesh side of squash with oil, season with salt and pepper and place cut side down on baking sheet.  Roast for 40-45 minutes or until soft.  Remove from oven.

  • Toss cauliflower with avocado oil, season with salt and pepper and roast for about 15 minutes.  Then toss and drizzle zucchini noodles with oil, season salt and pepper and add to baking sheet with cauliflower and cook both for 10 – 15 min. more or until desired amount of browning and tenderness.  Remove both from oven.

  • Place ground turkey meat in a large skillet over medium heat.  Cook meat, breaking up with a wooden spoon until cooked through, about 10 minutes.  

  • Add chili powder, garlic powder, onion powder, crushed red pepper flakes, oregano, paprika, ground cumin and salt.  

  • When meat is evenly spiced add marinara sauce.  Cook until everything is well combined. 

  • Mash avocado, add lime juice and season with salt and pepper.

  • Assemble the bowl by filling the squash with meat, spinach and cauliflower.  Top with smashed avocado.  Plate the zucchini noodles and salsa.  Enjoy!   

Shrimp Scampi with Sauteed Spinach and Cauliflower Rice

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Serves 4

This delicious comfort food is extremely flavorful while being light and healthy.  It takes under 30 minutes to make so it’s perfect for a weeknight meal and is an easy clean up because everything is made using the same pan! 


  • 2 lbs. large wild shrimp, cleaned and shelled

  • 2-3 tbsp. extra virgin olive oil

  • 2-3 tbsp. ghee

  • ½ medium onion, finely chopped

  • 4 garlic cloves, minced

  • ½ tsp. red pepper flakes

  • Juice of one lemon

  • ¼ cup chopped fresh parsley

  • 1 head cauliflower (grated)

  • 4 packed cups or handfuls baby spinach

  • 2 tsp. sea salt plus more to taste

  • Freshly ground pepper


  • Heat 2 tbs. olive oil and 2 tbs. ghee over medium heat in a large pan/skillet (I used cast iron).  Add in onion and garlic and sauté until softened and onions are starting to become translucent, about 3-5 min.  

  • Add the shrimp to pan, season with 1 tsp. salt and red pepper flakes.  Cook until shrimp turn pink, about 3 minutes.  Add lemon juice and half the parsley, stir until well combined, cook for another minute, remove from pan and set aside.  

  • Add the remaining olive oil and ghee to the pan.  Add cauliflower, 1 tsp. salt and freshly ground pepper.  Any onion and garlic pieces left in the pan will add flavor to the cauliflower as well. Cook, stirring regularly for about 6-8 minutes until cauliflower is soft but not mushy.  Remove from pan and set aside.

  • Finally, add spinach to pan, toss in the remaining oil and ghee until wilted.  Remove from pan.

  • Assemble by plating cauliflower rice, shrimp and spinach.  Drizzle with excess scampi sauce, and sprinkle the rest of the freshly chopped parsley on top, serve and enjoy!

  • You can also add everything back to the pan once the spinach is wilted and serve the dish mixed together. (I didn’t because I have picky eaters who prefer theirs separated).

Turkey Chili

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Serves 6

One of the few things my kids agree on is that this is the best turkey chili and their favorite meal I make! Even the pickiest eater will want this deliciously rich and thick comfort food all winter long. It’s super easy to make as well as double for leftovers during the week, freeze for future meals or to make for crowds (think football season)!


  • 2 tbsp. olive oil

  • 1 yellow pepper, chopped

  • 1 red pepper, chopped

  • 3-4 cloves garlic, minced

  • 1 yellow onion, chopped

  • 1 small jalapeno pepper, sliced for garnish

  • 1 lb. organic ground turkey

  • 5 tbsp. chili powder

  • 1 tbsp. ground cumin

  • 2 tsp. dried oregano

  • ¼ tsp. cayenne pepper

  • 2 tsp. sea salt, plus more to taste

  • 1 can (28-ounce) can diced tomatoes or crushed tomatoes

  • 1 ¼ cups chicken broth

  • 1 can (15 oz.) red kidney beans, rinsed and drained

  • 1 can (15 oz.) cannellini beans, rinsed and drained


  • Heat oil over medium heat in a large pot or Dutch oven. Add in onion, garlic and peppers and sauté until softened and onions are translucent, about 5-7 min.

  • Add the ground turkey to the pot and cook until meat is no longer pink. Break the meat up while your cooking.

  • Add the chili powder, cumin, oregano, cayenne pepper and salt. Stir until well combined.

  • Add the tomatoes, broth and beans. Bring everything to a boil, then reduce heat and simmer for 45 min or longer so chili will thicken and flavors will come together.

  • Add more salt and pepper to taste

  • When serving garnish with a few slices of jalapeno and enjoy!

Gluten and Dairy-Free Double Chocolate Cookies

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Makes 12-14 cookies

My goal with these cookies was to balance out the aftermath of all the sugar-filled, holiday parties and celebrations, with a treat made with non-processed, healthy ingredients to help ease kids back into their routine. The verdict = pretty amazing…they were gobbled up in no time!  These cookies are so decadent you’d never guess they were flourless and made without processed sugar.  Make these chewy, fudgy cookies with your kids. They will love them and you’ll feel good about their eating them!


  • 1 cup chunky peanut butter or almond butter (or any nut butter of your choice)

  • 1 cup coconut sugar

  • 2 tbsp. melted coconut oil

  • ½ cup cocoa powder

  • 1 tsp. baking soda

  • pinch of salt

  • 1 egg, whisked

  • 1 tsp. vanilla extract

  • 1 or more tbsp. water or almond milk if mixture seems dry

  • ½ cup dark chocolate chips (I used Enjoy Life brand)


  • Preheat oven to 350 degrees. 

  • Line baking sheet with parchment paper.

  • In a large bowl, combine peanut butter, coconut oil and coconut sugar.

  • Add the egg and then the cocoa powder.  Stir until well combined.  The mixture may be very thick so feel free to use your hands.

  • If needed you can slowly add a tbsp. of water or milk at a time to make the mixture more manageable.

  • Add baking soda, vanilla, salt and chocolate chips.  Mixture should be a thick dough consistency.

  • Roll about 2 tablespoons of dough into balls, place on baking sheet and press down with a fork.

  • Bake for 12 minutes.  Remove from oven and let cool for 10-15 minutes before removing from pan.

  • Enjoy!

  • Cookies can be stored in the refrigerator in a closed container for about a week or frozen for months.

Mexican Chicken Burgers

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Serves 6

Go bun-less with this healthy and delicious substitution for a regular cheeseburger and fries. I topped each burger with smashed avocado and salsa but feel free to amp it up by adding other toppings such as grated cheese, jalapenos or pureed black beans.


Chicken Burger:

  • 2 lbs. organic ground chicken

  • 1 pasture-raised egg

  • ½ red onion, finely chopped

  • 2-3 cloves garlic, crushed or finely chopped

  • 1 jalapeno finely diced

  • ¼ cup cilantro chopped

  • 1 tsp. cumin

  • 1 tsp. paprika

  • 3 tbsp. almond flour

  • Juice and zest from 1 lime

  • 2 tablespoons coconut oil

  • A few pinches of sea salt and freshly ground pepper

Everything else:

  • 2 avocados

  • Juice from 1 lime

  • ½ tsp. salt

  • 1 large sweet potato cut into

  • 3 cups kale

  • 2-3 tablespoons extra virgin olive oil

  • Juice from ½ lemon

  • 1 tsp. black sesame seeds

  • Sea salt and freshly ground pepper to taste

  • Freshly prepared salsa or you can make your own by combining: chopped seeded tomatoes, red onion, cilantro, jalapeno, lime and a pinch of salt.


  • Preheat oven to 375 degrees. Slice sweet potato into round slices about ¼ inch thick. Spray, drizzle or toss with a little oil. Place on baking sheet avoiding overlapping slices and bake for 30+ minutes or until edges are browned.

  • In a large bowl combine the ground chicken, onion, garlic, cumin, paprika, almond flour, egg, juice and zest of 1 lime, cilantro and jalapeno, salt and pepper. Blend everything together using your hands so that the seasoning is evenly distributed throughout the chicken meat.

  • Form mixture into 6 patties.

  • Heat 1-2 tbsp. coconut oil and sprinkle sea salt in cast iron skillet over medium-high heat. Add the burgers and cook until the bottom is brown and crispy, about 4 minutes. Flip burgers and cook for another 4 minutes.

  • Remove skillet from stove and place skillet in oven with the sweet potatoes for 10 minutes to make sure they are entirely cooked through and then remove from oven.

  • While burgers are in the oven massage kale in a bowl with 1 tbsp. extra virgin olive oil, juice from ½ lemon, salt and pepper.

  • In a small bowl, smash avocado, juice from 1 lime and season with salt and pepper.

  • When burgers and potatoes are done remove both from oven.

  • To serve, put some of the kale on plate. Place sliced sweet potatoes on top of the kale. Place burger on top of sweet potatoes and top with smashed avocado and salsa.

  • Sprinkle with sesame seeds.

  • Enjoy!

Dairy (or not) and Gluten-Free Mac and Cheese

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Serves 6

Whether it’s dairy, gluten or another ingredient that you can’t tolerate, this not-real-cheese-but-still-delicious-creamy-yellow-sauce-over-macaroni recipe will work for you.  It’s a nutrient dense, flavorful alternative to the classic comfort food that will leave you richly satisfied.   


  • 3 cups cubed butternut squash

  • 3 cups cauliflower florets

  • 1 medium yellow onion, diced

  • 2-3 cloves garlic, minced

  • 2 tbsp. Coconut Oil or Ghee

  • 2 cups chicken or vegetable broth

  • Juice of half a lemon

  • ½ tsp. Dijon mustard

  • ¼ cup milk of choice (I used unsweetened almond)

  • 2 tsp salt + more to taste

  • Freshly ground pepper to taste

  • ½ cup Nutritional Yeast (for dairy-free)

  • ½ cup parmesean cheese 

  • 2 tbsp. chopped basil or parsley for garnish

  • Gluten-free pasta of choice (I used Jovial brown rice pasta)


  • In a medium saucepan melt coconut oil or ghee over medium heat.

  • Add onions and cook, stirring until the onions start to soften, about 7-8 min.  Add garlic, stir and cook for another minute until garlic is fragrant.

  • Add squash, cauliflower and broth and bring to a steady simmer.  Cover pan and cook until vegetables are very soft, about 20 minutes.  

  • Once veggies are very tender either use an immersion blender or transfer to blender.  Add remaining ingredients (milk, lemon juice, mustard, nutritional yeast or parmesean cheese, salt and pepper) and blend until very smooth.

  • Taste and adjust seasoning, pour on pasta, mix well, sprinkle with chopped basil or parsley and enjoy!

Mushroom, Spinach and Onion Frittata

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Serves 4 

A frittata is one of the easiest things to make - it’s like a fancy omelette, except there’s no flipping involved. My favorite time to make it is when I’m in the mood for a light quick weeknight dinner.  Not only is it super nutritious but you can put just about anything in the pan and it will taste great!


  • 8 pasture raised eggs

  • 2 tablespoons extra virgin olive oil or ghee or a combination of both

  • 1 1/2 cups sliced shitake mushrooms

  • 1 onion diced

  • 2 cups packed baby spinach

  • 2 tbsp. goat milk (you can use whatever milk you like)

  • ¼ cup nutritional yeast (optional)

  • Salt and Pepper to taste


  • Preheat oven to 400 degrees.  

  • Heat a cast iron skillet over medium heat.  Add 1 tbsp. olive oil or ghee to the pan to heat.  Add onions and a pinch of salt and sauté until starting to brown about 6-8 minutes.  

  • About half way through cooking the onions, add the mushrooms and a pinch of salt and freshly ground pepper.  Sauté for about 5 minutes until soft.  

  • Finally add spinach and stir until wilted.  Turn up the heat and let any excess liquid evaporate from the pan, then remove from heat.

  • Beat the eggs and milk in a large bowl (you can do this while the veggies are cooking).  

  • Place the skillet back on the medium heat.  Add the remaining tbsp. of oil or ghee and once hot, pour egg mixture into pan.  Tilt the pan to make sure the eggs settle evenly over all the vegetables. Swirl the pan gently, tilting it slightly with one hand while lifting up the edges of the frittata with the spatula in your other hand, to let the eggs run underneath during the first few minutes of cooking.  Once you see the eggs at the edges of the pan beginning to set put the pan in the oven and bake until the eggs are set, about 10 minutes. 

  • For a browned, crispy top, run under broiler for 1-2 min and remove from oven.

  • Let cool in the pan for at least 5 minutes, then slice into wedges and serve. 

  • Enjoy!

  • Leftovers can be stored in an airtight container in the refrigerator for about 4-5 days. 

Gluten, Dairy and Sugar Free Apple and Carrot Bread

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Makes 1 loaf

My clients who need to avoid gluten, dairy and sugar were the inspiration for this delicious bread, which turned out AMAZING!  It’s savory with a hint of natural sweetness from the apples and carrots.  It’s loaded with healthy fats to keep you satisfied and the walnuts add protein and bring a crunch to each slice.  It’s perfect to enjoy for breakfast, dessert or anytime snack.  I personally love it with some almond butter, ghee or a dollop of coconut yogurt on top! 


  • 2 cups almond flour

  • 1 tablespoon coconut flour

  • 1 teaspoon baking soda

  • 1 teaspoon baking powder

  • 1 teaspoon cinnamon

  • 1/2 teaspoon pumpkin pie spice

  • 1/8 teaspoon sea salt

  • 3 pasture-raised eggs

  • ½ cup no sugar added applesauce

  • 2 tablespoons melted coconut oil

  • ½ teaspoon vanilla extract

  • 1 large or 2 medium sized carrots, grated

  • 1 medium apple cut into small pieces

  • ½ - 1 cup walnuts, chopped


  • Preheat oven to 350 degrees.

  • Grease a 9x5 inch loaf pan with coconut oil or line with unbleached parchment paper.

  • In a large bowl, combine all dry ingredients and mix well. 

  • Add in wet ingredients and mix together well and pour into greased loaf pan.  Spread batter evenly. 

  • Bake for 30 minutes, then turn heat off and let bread rest in oven for another 15-20 minutes to let it set.

  • Slice and enjoy!

  • To store bread, wrap in paper towel and seal in Ziploc bag or covered container in the refrigerator for up to a week or freeze for up to 6 months.  

Post Thanksgiving Buddha Bowl with Tahini Dressing

Post Thanksgiving Buddha Bowl.jpg

Serves 2

This bowl has it all and is perfect for a meatless Monday meal – fluffy quinoa, crunchy seeds, healthy fats and lots of delicious roasted veggies! It’s super easy to throw together because all the veggies take approximately the same amount of time to cook so they can be roasted on the same pan.  When they’re ready just put in a bowl with quinoa, avocado, pumpkin seeds and drizzle with tahini dressing.  As always feel free to substitute with any other veggies of your choice but this is a winning combo! 


  • 1/2 cup quinoa rinsed

  • 1 cup vegetable broth

  • 2-3 tablespoons coconut oil, ghee, olive oil or combination of all three

  • 1/2 head cauliflower cut into florets

  • 1 delicate squash, sliced

  • 1 avocado mashed

  • 1 cup sliced sunchokes

  • 1 large red beet cubed

  • 1 zucchini spiralized

  • ½ cup raw or dry roasted pumpkin seeds

  • 2-3 tablespoons sesame seeds

  • ½ teaspoon red pepper flakes (optional)

  • Sea salt and pepper to taste

Tahini Dressing

  • 1/3 cup tahini (ground sesame seeds)

  • 1 medium lemon, juiced

  • 2 tablespoons apple cider vinegar

  • 2-3 garlic cloves, minced

  • 1 tsp. sea salt

  • ½ tsp. freshly ground pepper

  • ¼ cup cold/iced water


  • Rinse and drain the quinoa.  Add rinsed quinoa, 1/4 tsp. salt, and vegetable broth to a small saucepan and bring to boil over high heat.  Turn heat down to low, cover and simmer for approximately 15-20 minutes, until liquid is dissolved.  

  • Preheat oven to 375 degrees.

  • Toss cauliflower, beets, squash and sunchokes with oil/ghee and spread on baking sheet.  Roast for 30 minutes, tossing halfway during cooking time.  Remove any veggies that are lightly browned and continue to roast the rest until done checking every few minutes to avoid burning.

  • Toss zucchini noodles with oil/ghee, spread on baking sheet and cook for about 10 minutes, toss and another 5-10 minutes until just starting to brown.

To prepare tahini dressing:

  • In a bowl combine the garlic and lemon juice.  Let mixture rest for at least 10 minutes, to give the garlic time to infuse the lemon juice with flavor.

  • Pour mixture through a fine mesh strainer into another bowl, pressing the garlic with a spoon to extract as much liquid as possible.  Discard the garlic.

  • Add the tahini, salt, pepper and apple cider vinegar to the bowl.  Whisk until thoroughly blended.

  • Add water 2 tablespoons at a time, whisking after each addition until smooth.  By 6-8 tablespoons dressing should be perfectly creamy and smooth.


  • Assemble the bowl with the veggies and quinoa.   Top with mashed avocado and sprinkle with red pepper flakes.  Sprinkle with pumpkin and sesame seeds.  Finally, drizzle with tahini dressing.  Season with additional salt and pepper.

  • Enjoy!

  • Leftover tahini dressing can be stored in the refrigerator covered for about 1 week.  Dressing may thicken with time so whisk in additional cold water as necessary to thin.

Sweet Potato Casserole with Pecan Crumble Topping


Yields 10 servings

My family begs me to make this recipe for every holiday throughout the year, especially Thanksgiving. Sweet potatoes are so delicious and so good for you!   This recipe is super easy to prepare and tastes way more like a dessert than a side dish.  And the pecan crumble topping is ridiculous! Give it a try and I promise it will become a favorite in your house too!


For the filling:

  • 4 cups mashed sweet potatoes (about 4-5 medium sized potatoes)

  • ¼ cup organic coconut sugar

  • 2 tablespoons maple syrup

  • 2 eggs beaten (preferably pasture-raised)

  • ½ cup milk (I use unsweetened almond or coconut milk but you can use whatever you like)

  • ½ teaspoon salt

  • 1/4 cup melted organic grass-fed butter or ghee

  • 1 teaspoon vanilla extract

For the topping:

  • 1 cup organic coconut sugar

  • ½ cup all-purpose flour (use almond flour or other gluten-free flour to make gluten-free)

  • 1/3 cup organic grass-fed butter or coconut oil

  • 1 1/2 cups chopped pecans


  • Roast sweet potatoes at 400 degrees for about 45-50 min or until soft. Remove from oven and let cool. When cool enough to handle, scoop inside of sweet potatoes into a large mixing bowl. Combine with coconut sugar or maple syrup, eggs, milk, salt, butter and vanilla. Mix together and pour into a greased 13x9 inch-baking dish.

  • To prepare the topping, in a separate bowl combine the coconut sugar, flour, melted butter or coconut oil and pecans. Mix together and crumble over sweet potato mixture. Bake uncovered at 350 degrees for 35 to 45 minutes.

  • Enjoy!

Roasted Lemon and Sumac Cauliflower

Roasted Cauliflower with sumac and lemon.jpg

Serves 4

A great way to use Sumac is with roasted vegetables. In this yummy side dish it adds a bold tart flavor that tastes great with the natural sweetness of the roasted cauliflower!


  • 1 head of cauliflower, cut into florets

  • Juice and zest of 2 lemons

  • 1-2 tbsp. ground sumac (leave a little to sprinkle on top before serving)

  • 1 tsp. garlic powder

  • ½ cup of parsley chopped

  • 1/3 cup olive oil

  • Salt and Pepper


  • Preheat oven to 375 degrees.

  • Combine cauliflower, oil, sumac, garlic, lemon zest, salt and pepper. Toss well and place onto baking sheet.

  • Roast until lightly browned, around 20-30 minutes.

  • Transfer cauliflower to a bowl, add parsley and drizzle with lemon juice and toss. Season with additional salt and pepper if needed.

  • Finally, sprinkle a drop more sumac on top, serve and enjoy!

Gluten-Free Fattoush Salad

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Serves 4

This gluten-free Fattoush “crumbled bread” salad is made with a healing spice called Sumac, which is loaded with health benefits, perfect for aging adults like me! It's super rich in antioxidants, helps to lower blood sugar levels, increase levels of good cholesterol, helps to reduce bone loss and provides relief for muscle pain. Sumac is high in vitamin C which is super important during this time of year to fight the common cold, fever etc. and just as important, it is super versatile and tastes delicious!  You can find it in the spice section of your health food store (which is where I got mine), it’s also found in specialty Middle Eastern markets.  Start adding sumac to your diet to reap all of the delicious benefits that is has to offer.  It can be used in everything from dressings to marinades.  Goes well with grilled meat, fish, and veggies and can also just be sprinkled over cooked food for a dash of extra color and flavor!


  • 4 cups mixed lettuces – I used baby field greens and arugula

  • ½ cup coarsely chopped fresh mint leaves

  • ½ cup coarsely chopped fresh parsley

  • ½ cup thinly sliced green onion

  • 1 cup sliced cucumber

  • 1 cup diced tomatoes

  • ½ cup sliced radishes

  • 1 avocado cubed

  • 2 cups gluten-free pita chips (I used Toufayan brand)

  • 2 - 4 grilled chicken breasts (optional)


  • 2-4 chopped garlic cloves

  • 1 tsp. salt + more to taste

  • 2 tsp. powdered Sumac, plus more for sprinkling on top

  • Juice from 2 lemons

  • 1 tbsp. apple cider vinegar

  • ½ cup extra virgin olive oil

  • Freshly ground pepper to taste


  • Begin by dicing the tomatoes, sprinkling them with salt and set them in a strainer over a bowl to collect the juices for about 5 -10 min. They will be less watery and more flavorful and denser in texture.

  • In a large bowl, combine lettuces, mint, parsley, cucumbers, avocado, radish, and green onions.

  • Add tomatoes to the bowl.

  • Place ingredients for dressing into mini food processor or use an immersion blender and blend until combined well. Taste and add more salt/pepper to taste.

  • Crumble the pita chips and add to the salad. Toss well and if you are adding grilled chicken you can add it now. Let sit for a few minutes so the pita chips absorb some of the dressing.

  • Sprinkle with a bit more Sumac, serve and enjoy!!

Easy 7 Ingredient Nut Energy Bars

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Makes 12-14 bars

Delicious, chewy and slightly sweet nut bars that are gluten, grain, sugar and dairy free.  Perfect for breakfast, pre-workout, after school or anytime nutrition-packed snack.  Kids love them too!  Feel free to use a mixture of whatever kind of nuts you like!


  • 1.5 cups chopped almonds

  • 1.5 cups chopped pecans

  • 1 cup chopped walnuts

  • 18-20 dates finely chopped

  • ¾ cup egg whites

  • 2 tbsp. cinnamon

  • 1 ½ tsp. vanilla


  • Preheat over to 350 degrees.

  • Chop nuts and dates using a food processor.

  • In a large bowl, combine all ingredients and mix well.

  • Prepare a baking pan with parchment paper.  Spread nut mixture onto parchment paper and press firmly together.

  • Bake for about 18-20 minutes, then remove from oven and allow to cool for 5 minutes.  Bars will be easy to remove from pan by lifting parchment paper.  Slice into bars using a knife or pizza cutter into the size that you like.

  • Enjoy!

Egg Roll In A Bowl

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Serves 4

This takeoff dish has all the delicious flavor of a Chinese egg roll without any of the bad stuff.  Simple, fresh, healthy family-friendly dinner in one-skillet that your entire crew will love! 


2 cups cooked brown rice or quinoa

1 lb. organic grass-fed, grass-finished ground meat (you can substitute turkey if you desire)

1 cup shitake mushrooms, sliced

2 medium onions, minced

1 cup carrots, shredded

1 head shredded cabbage (about 8 cups)

4 garlic cloves, minced

½ cup chopped green onion for garnish

2 tbsp. olive, avocado or unrefined sesame oil

2 tsp. ginger powder

2 tsp. crushed red pepper flakes

½ cup organic beef or vegetable broth

4-5 tbsp. coconut aminos (to taste)

2-3 tbsp. organic tamari (optional and to taste)

1-2 tbsp. toasted sesame oil

sea salt and freshly ground pepper to taste


  • Heat 1 tbsp. oil in a large, deep skillet or Dutch oven (I like to use a cast iron skillet) over medium heat.  Cook meat until browned.

  • Add another tbsp. of oil, add onions and cook for a few min. Add carrots, garlic, mushrooms and spices and sauté until softened, about  another 4-5 min.

  • Add broth to pan and stir well.  

  • Add cabbage,  coconut aminos and tamari and cook until cabbage wilts.  

  • Add toasted sesame oil and season with salt and pepper and adjust any flavorings as desired.

  • Serve over rice or quinoa, garnish with green onions and enjoy!

Gluten-free Applesauce Pumpkin Bread

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Makes 1 loaf

This delicious pumpkin bread is healthy, hearty and sweetened with applesauce and a drop of maple syrup instead of refined sugar, and made gluten-free by using almond flour instead of regular flour. It will win you over the first time you bake it and become your new favorite breakfast or snack!


  • 1 cup canned pumpkin

  • 4 eggs

  • 1 cup unsweetened applesauce

  • 1 tsp. vanilla extract

  • 3 tbsps. unsalted butter, coconut oil or ghee, melted

  • 2 ½ cups almond flour/meal

  • 1 tbsp. ground cinnamon

  • 2 tsps. pumpkin pie mix (or 1 tsp. each of nutmeg, ground ginger and pinch of cloves)

  • ½ tsp. sea salt

  • 1 tbsp. baking powder


  • Preheat oven to 350 degrees.

  • Grease a 9x5 inch loaf pan.

  • In a bowl, mix together the wet ingredients: pumpkin, eggs, applesauce, vanilla and melted butter.

  • In a separate bowl, mix together the dry ingredients: almond flour, spices, salt and baking powder. 

  • Combine wet and dry ingredients well and pour into greased loaf pan.  Spread batter evenly. 

  • Bake for 40 minutes until a toothpick comes out clean.

  • Cool for 15-20 minutes, remove bread from pan and place on cooling rack.  

  • Slice and enjoy!

  • To store bread, wrap in paper towel and seal in Ziploc bag or covered container in the refrigerator for up to a week or freeze for up to 6 months.