Coconut Lemon Macaroons

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Makes about 12-15 cookies

Passover is just around the corner and these macaroons are not only melt-in-your-mouth delicious but they’re super healthy too!  The combo of healthy fat from the coconut with lemon is very healing for your liver’s immune system.  These are perfect to share with family, friends, include in lunchboxes or an anytime treat.  Gluten-free, dairy-free and KID APPROVED! 

Ingredients:

  • 1 ½ cup shredded unsweetened coconut

  • ¼ cup almond flour

  • 2 tbsp. coconut oil

  • ¼ cup maple syrup

  • 1 tbsp. fresh lemon juice

  • Zest from 1 lemon

  • 1 tsp. vanilla extract

  • Pinch sea salt

Preparation:

  • Preheat oven to 350 degrees.  Line a baking sheet with parchment paper or a silpat baking mat.

  • Add all the ingredients to a food processor and pulse until the mixture is combined well – about 30 seconds.  Coconut shreds are much smaller but can still be noticeable.

  • Using a cookie scoop or spoon, scoop out firmly packed balls of mixture and place on the baking sheet.  

  • Bake for about 12-15 minutes and until golden brown on the bottom.  Let cool for at least 10 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, in the refrigerator for up to a week, and freezer for 6 months.

Soothing Chamomile Ginger Turmeric Tea

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Serves 1-2

There’s nothing more comforting on a cold rainy day than a cup of chamomile tea. This is a fun twist with the addition of ginger and turmeric, both offering even more healing and anti-inflammatory benefits than chamomile alone. This amazing combo is beneficial for insomnia, anxiety, stress, overall digestion, swelling reduction, joint, muscle and nerve pain, liver and circulatory support as well as decreasing inflammation that is attributed to arthritis and so many other autoimmune disorders such as lupus, irritable bowel syndrome, fibromyalgia and chronic fatigue syndrome.

Ingredients:

  • 1 bag chamomile tea

  • 3-4 slices freshly peeled ginger

  • 3-4 slices freshly peeled turmeric

  • Half freshly squeezed lemon

  • 1-2 teaspoons raw honey (optional)

  • Boiling water

Preparation:

  • Place chamomile tea bag, ginger and turmeric in a saucepan, bowl or large mug. Cover with boiling water. Let steep for at least 3-5 minutes (or as long as desired).

  • Add squeezed lemon juice.

  • Pour through a fine-mesh sieve into serving mug.

  • Add honey if desired.

  • Serve and enjoy!

Sweet Potato Pizza

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Serves 1

This is my version of the Medical Medium’s recipe. Not only is it healthy, delicious, gluten and dairy-free,  but it’s really easy and fun to make. Sweet potatoes are so good for you.  They support almost every function for which the liver is responsible inside of our bodies. Customize these yummy pizza’s by using whatever toppings your heart desires.  I put veggies on mine; my kids went with the traditional margarita version.

Ingredients:

  • 2 sweet potatoes per pizza – to yield about 1 cup cooked sweet potato

  • 3 tbsp. arrowroot starch

  • 3 tbsp. coconut flour

  • 1 tsp. dried oregano

  • 1 tsp. sea salt

  • ½ - 1 cup Rao’s Marinara sauce

  • Toppings of your choice – I used sliced red onions, sliced mushrooms, asparagus, basil and arugula.  Feel free to use mozzarella cheese if not dairy free.

  • Dried oregano, salt and pepper to taste

Preparation:

  • Preheat oven to 400 degrees.   Wash and bake potatoes until soft, around 45 min.

  • Remove potatoes from oven. Peel and mash with a fork until smooth.  Measure out 1 cup of mashed sweet potato and leave the rest for another crust.

  • Add the sweet potato to a bowl with the coconut flour, arrowroot starch, dried oregano and sea salt.  Mix until combined and formed into a dough,

  • Prepare a baking sheet lined with parchment paper and place the dough on top.  Using your hands spread the dough to ¼ inch thickness.  Bake in the oven for 30-40 minutes, until hardened on top. 

  • 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, apple cider vinegar and cumin 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.

Serving:

  • Toss arugula with a little extra virgin olive oil.

  • Assemble the bowl beginning with arugula on the bottom.  Top with quinoa, veggies, sliced avocado and pumpkin seeds.  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.

Cauliflower Risotto with Asparagus, Peas and Shitake Mushrooms

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Serves 4 

The texture of cauliflower makes it the perfect low-carb substitute for rice in this deliciously rich and flavorful dish that I was inspired to make by Fuel my Smile, Dr. Michelle Hanover

This is my slightly adapted version using ingredients that I had in my house and it came out so good!

 It’s super creamy and packed with my favorite springtime vegetables – asparagus, mushrooms and peas. Serve as a side with baked chicken breasts or with a salad for a meatless Monday meal.  Give this easy, quick, all in one pan recipe that your whole family will love a try! 

Ingredients:

  • 5-6 tablespoons ghee

  • 2 garlic cloves, minced

  • 1/2 yellow onion, diced 

  • 2 cups shitake mushrooms, chopped

  • 8-10 asparagus spears cut into ½ - 1 inch pieces

  • ½ cup frozen peas

  • 16 ounces grated cauliflower

  • 2 tbsp. fresh thyme

  • ¾ cup vegetable broth

  • ½ cup goat milk (feel free to use any type of milk you like)

  • 2 tbsp. ground flaxseeds/flaxmeal

  • ½ cup nutritional yeast

  • sea salt

  • freshly ground pepper

Preparation:

  • In a large skillet over medium heat melt half the ghee.

  • Saute the asparagus and mushrooms for about 5 minutes.  Add the rest of the ghee, onions, garlic and thyme and cook for another few minutes.

  • Add the cauliflower, peas and vegetable broth, stirring and cook until broth is has evaporated.

  • Add the milk, ground flax or flaxmeal and nutritional yeast.

  • Heat and stir until creamy.  

  • Serve immediately and enjoy!

Overnight Quinoa Pudding

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Makes 2 servings

My new favorite breakfast!  Delicious and nutritious, packed with protein, fiber and essential fatty acids and it’s also super hydrating.  Tastes like a cross between chia pudding and overnight oats.  A quick and easy nutrient rich breakfast, snack or even a dessert that the whole family will love!

Ingredients:

  • 1 cup cooked quinoa 

  • About 1 cup almond, coconut, goat or any other milk of your choice, enough to cover quinoa and seeds with no extra space 

  • 2 tbsp. chia seeds

  • 2 tbsp. maple syrup or raw honey

  • 1 pinch sea salt

  • 1 tsp. vanilla extract

  • ½ tsp. ground cinnamon (optional)

  • Toppings of your choice – I used bananas and chopped walnuts


Preparation:

  • Add all ingredients except sweetener and toppings to a mixing bowl and whisk vigorously to combine well.  

  • Add maple syrup and taste until desired sweetness.

  • Pour mixture into 2 mason jars, cover and refrigerate overnight or for at least 4 hours.

  • Remove cover, add desired toppings and enjoy!

  • Leftovers keep covered in the refrigerator for 5 days.

Oatmeal Raisin Breakfast Cookies

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Makes about 20-24 cookies

The main inspiration for these cookies is my son, whom I like to refer to as a “selective” eater.  It’s always been somewhat of a challenge to get him to eat a healthy breakfast, and now, more than ever, as he becomes a teenager, a good breakfast with protein and healthy fats to power him through the day as well as stabilize those mood swings is essential!! These cookies fit the bill!  They’re packed with amazing ingredients, chewy, rich, sweet and all around delicious! Gluten-free, dairy-free and KID APPROVED! 

Ingredients:

  • 1 cup almond butter

  • ½ cup honey

  • 1 tsp. vanilla extract

  • 2 1/4 cups old fashioned oats

  • 1/4 cup ground flaxseed

  • 1 tbsp. hemp seeds

  • 1 tbsp. chia seeds

  • 1 tsp.  cinnamon

  • 2 tsp. baking soda

  • ½ tsp. salt

  • ½ -3/4 cup raisins

Preparation:

  • Preheat oven to 350 degrees.  Line 2 baking sheets with parchment paper or a silpat baking mats. https://www.amazon.com/dp/B00Y5VO6HS/ref=dp_cerb_2

  • In a large bowl, stir together the almond butter, honey and vanilla until smooth.  Then add in the oatmeal, flaxseed, chia, hemp, cinnamon, baking soda, and salt.  Stir mixture very well.  Finally stir in the raisins.  

  • 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.

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.

Ingredients:

  • 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 

Preparation:

  • 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 www.thebakermama.com. 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.

Ingredients:

  • 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

Preparation:

  • 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.  

Ingredients:

  • 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


Preparation:

  • 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. 

Serving:

  • 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

Turkey meatballs and zoodles.jpg

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!

Ingredients:

  • 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

Preparation:

  • 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

salmon with cauliflower mash and spinach.jpg

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. 

Ingredients:

  • 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

Preparation:

  • 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

Delicata Squash Taco Bowl.jpg

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. 

Ingredients:

  • 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

Preparation:

  • 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

Shrimp Scampi.jpg

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! 

Ingredients:

  • 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

Preparation:

  • 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

Turkey Chili.jpg

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)!

Ingredients:

  • 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

Preparation:

  • 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

gluten and dairy free double chocolate cookies.jpg

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!

Ingredients:

  • 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)

Preparation:

  • 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

Mexican Chicken Burger.jpg

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.

Ingredients:

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.

Preparation:

  • 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

2 dairy gluten free mac and cheese 2.jpeg

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.   

Ingredients:

  • 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)

Preparation:

  • 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!

Ingredients:

  • 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

Preparation:

  • 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

Apple and carrot bread.jpg

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! 

Ingredients:

  • 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

Preparation:

  • 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! 

Ingredients:

  • 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

Preparation:

  • 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.

Serving:

  • 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.