Asparagus, Carrot & Pea Salad with Chicken

Asparagus- carrot and Pea salad with chicken.jpg

Serves 4

Celebrate spring with this light and refreshing salad that is beyond delicious and a fantastic way to bring in the warm weather. Incredibly nourishing and colorful with lots of fresh flavors from seasonal veggies, lemon and mint AND an excellent source of antioxidants like vitamin A and C, E, K iron and gut-healthy fiber for improved digestion!


  • 15-20 heirloom carrots or 4 medium carrots, cut into 2-3 inch sticks

  • ¼ tsp. chili powder

  • ¼ tsp. ground cumin

  • ¼ tsp. paprika

  • ¼ tsp. ground coriander

  • 1 tsp. Sea salt

  • 1/8 tsp. pepper

  • 1-2 tbsp. avocado oil

  • 2-3 tbsp. extra-virgin olive oil

  • Juice of 1 lemon

  • 1 bunch asparagus

  • 1 bag frozen green peas

  • 8-10 radishes, thinly sliced

  • ½ cup fresh mint leaves

  • ½ cup toasted pumpkin seeds

  • 3-4 Easy and Delicious Baked Chicken Breasts


  • Preheat oven to 400 degrees.

  • Combine carrots in a bowl with chili powder, cumin, paprika, coriander, 1 tbsp. avocado oil, ¼ tsp. salt and 1/8 tsp. pepper, tossing to coat. Spread on to a baking sheet and roast until tender, about 20 minutes.

  • Remove woody part of asparagus (bottom 1-2 inch), and slice each stalk in half lengthwise. Bring pot of water (about 5 cups) and ¼ cup salt to a boil over high heat. Add asparagus and peas, and cook for 1 minute. Transfer asparagus and peas to a large bowl of ice water, and let sit about 1 minute until cold. Then drain and set aside.

  • Place pumpkin seeds on tray, drizzle or mist with olive oil. Sprinkle with sea salt and toast on low until lightly browned.

  • To assemble salad, in place carrots, asparagus, peas, radishes, mint and pumpkin seeds in a large bowl. Add remaining olive oil and lemon juice. Add chopped chicken and toss to combine. Season with additional salt and pepper if needed.

  • 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!

Spaghetti Squash Chicken Chow Mein

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Serves 4

A delicious, healthier, low-carb, veggie packed version of everyone’s favorite take-out dish.  I love how this turned out with so much flavor, even your picky eaters will love it! 


  • 1 spaghetti squash

  • 1 onion finely chopped

  • 3-4 cloves garlic, minced

  • 2 tbsp. finely chopped ginger

  • 1 large carrot julienned

  • 2 cups broccoli florets

  • 2 cups cauliflower florets

  • 4 cups Napa cabbage, shredded

  • 1/3 cup green onions chopped

  • 2 cups shredded chicken (about 2 chicken breasts)

  • 1 tsp. avocado oil (you can also use coconut, olive oil or ghee)

  • 2 tbsp. sesame oil

For the sauce:

  • 6-8 tbsp. coconut aminos

  • 1 tsp. honey or coconut sugar (optional)

  • 2-3 tbsp. apple cider vinegar

  • 3-4 tbsp. sesame oil


  • Preheat oven to 400 degrees.

  • Cut spaghetti squash in half lengthwise, scoop out seeds and stringy part.  Rub 1 tsp. avocado, coconut, olive oil or melted ghee on inside of each squash halve and put on baking tray.  Bake for approximately 30-40 minutes until center of squash is tender and using a fork, scrape out the inside of squash to get strands of spaghetti and place in a bowl.  Set aside.

  • While squash is cooking place chicken breasts into a saucepan and pour enough water to cover them.  Place over medium heat, bring to a boil, and simmer until chicken meat is no longer pink, about 10-12 minutes.

  • Transfer chicken to a bowl.  Let cool for a few minutes and then shred the chicken with 2 forks and set aside.

  • Heat 2 tbsp. sesame oil in a large pan over medium heat.  (I use a cast iron skillet)  Add in the garlic and onion and sauté until onion has softened, about 5 min.  Next add in the broccoli and cauliflower florets and carrots and sauté for a few more minutes.  Then add in the ginger and cabbage and continue to sauté until everything is tender and the cabbage is wilted.  

  • In a small saucepan combine the ingredients for the sauce and bring to a boil.  Lower the heat and let it simmer for a few minutes.

  • Add the squash, green onions and shredded chicken to the pan with the vegetables.

  • Finally pour the sauce over everything and stir until well combined.  

  • Garnish with a sprinkle of green onions before serving.

  • Enjoy!

Sheet Pan Buddha Bowl with Tahini Dressing

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Serves 2

This bowl is delicious, packed with protein, healthy fats and 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 combo works great together.  


  • 1/2 cup quinoa rinsed

  • 1 cup vegetable broth

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

  • 3 cups arugula

  • 1/2 head cauliflower cut into florets

  • ½ head broccoli cut into florets

  • 1 ½ cup Brussels sprouts, halved

  • 1 red onion, sliced thick

  • 1 small delicate squash, sliced

  • 1 avocado sliced

  • ½ cup raw or dry roasted pumpkin seeds

  • 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

  • pinch of ground cumin

  • 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, broccoli, Brussels sprouts, onion and squash 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.

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, 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.


  • 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.

Zoodles with Mushrooms, Avocado and 2 Seven Minute Eggs


Serves 1

This recipe is the perfect staple to have on hand.  It’s healthy, quick, easy and delicious.  It’s great for college students going back to school or graduates living on their own and cooking for the first time.   It’s also ideal for nights when the rest of your family is eating something you don’t want to feed yourself.  Play around with toppings depending on your mood or whatever you have in your fridge at the time.


  • 1 large yellow zucchini spiralized
  • 1 cup shitake mushrooms, sliced
  • 2-3 tablespoons olive or avocado oil
  • ¼ cup nutritional yeast
  • ½ avocado, sliced
  • 2 seven minute boiled eggs
  • 2 tablespoons sesame seeds
  • Salt and freshly ground pepper to taste



  • Preheat oven to 375 degrees.
  • Spread zucchini and mushrooms on baking sheet and drizzle with olive or avocado oil, season generously with salt and pepper.
  • Bake for 12-15 minutes, until just starting to brown.  Toss halfway during cooking.  Remove from oven and sprinkle with nutritional yeast.  Mix well and set aside.
  • Fill small saucepan with water and bring to boil.  Gently place eggs in water and boil for exactly 7 minutes so that the yolk will be runny when done.  While eggs are cooking fill another small bowl with ice water and when timer is done for eggs immediately place boiled eggs in ice water to stop them from cooking.  After about a minute, remove eggs from water and peel shells.
  • Put noodles and mushrooms in a bowl.  Add sliced avocado and place eggs on top and cut open.  Sprinkle with sesame seeds.
  • Season with additional salt and pepper if needed and serve immediately.
  • Enjoy!

Wild Salmon with Black Quinoa and Spinach

salmon and black quinoa salad.jpg

Makes about 2 servings

Here’s to a healthy and delicious summer!  This mouthwatering salad, full of protein and healthy fats is one of my absolute favorites!  It’s also super easy, making it perfect for busy weeknights and it has never failed to get rave reviews!


  • 1/2 cup black quinoa rinsed and drained
  • 1 cup organic vegetable broth
  • 16 ounces wild salmon (you can also use canned Alaskan Salmon)
  • ½ red onion, diced
  • 1 cayenne chili, minced
  • 6 cups baby spinach
  • Juice of 1 lemon
  • 1 avocado sliced
  • 3 tbsp. extra-virgin olive oil
  • Sea salt and freshly ground pepper to taste


  • Place rinsed quinoa in a saucepan with vegetable broth.  Season with salt and pepper.  Bring to boil then reduce to simmer and cover until liquid dissolves, about 15 minutes.  When done let sit for a few minutes before fluffing with fork.  Set aside.
  • Preheat oven 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 salt and pepper.
  • 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.
  • Heat the rest of the oil in a large skillet over medium-high.  Add the onion and chili and sauté until softened and starting to brown, about 7-8 min.
  • Add spinach and quinoa to skillet. Then gently flake salmon and add to skillet.  Finally add the avocado. Toss everything until combined well.  
  • Squeeze lemon over salad.  Season with salt and pepper.  
  • Enjoy!

Roast Chicken and Veggie Bowl

Roast chicken_anytime bowl.jpg

Makes about 4 servings

Many of my clients say that they find lunch the most challenging in terms of what they’re in the mood for, what’s easy to make, delicious and satisfying.  This bowl addresses all of that and is a great solution for lunch or dinner, super easy to make and has the perfect combination of protein, healthy fats, and fiber.  I could eat it everyday – perhaps rotating things here and there depending on what I’m in the mood for!  The best part is you can prepare all the vegetables once and then use a portion each day to make your bowl.


  • 1 whole organic roast chicken
  • 2 sweet potatoes sliced
  • 2 cups sunchokes, sliced
  • 1 ½ - 2 cups shitake mushrooms, sliced
  • 1 large head broccoli cut into florets
  • 4 cups mixed baby lettuces/arugula/any other greens you like
  • 2-3 tbsp. nutritional yeast (or parmesean if you prefer)
  • 6-8 tbsp. olive oil
  • 1 avocado sliced
  • 2-3 tbsp. apple cider vinegar
  • black and white sesame seeds as garnish
  • Sea salt and pepper to taste


  • Preheat oven to 375 degrees.
  • Toss sweet potatoes with about 1 tbsp. olive oil in a bowl and then spread on baking sheet.  Repeat with sunchokes and shitake mushrooms.
  • Roast veggies until lightly browned.  Mushrooms take about 15 minutes and sweet potatoes and sunchokes take between 35-45 minutes.  Check veggies every 15 minutes or so, flip on baking sheet and remove when done.
  • Place broccoli in a steamer basket over boiling water and steam until bright green and crisp, about 3 minutes.  Toss lightly with olive oil and a pinch of salt.  Set aside.
  • In another bowl toss lettuces with olive oil, apple cider vinegar and nutritional yeast.  Season with salt and pepper. 


  • Assemble the bowl beginning with lettuces on the bottom.  Top with ¼ of the sweet potatoes, mushrooms, sunchokes, kale, broccoli, avocado and about 4-6 ounces of cut up chicken.  Season with salt and pepper.  Sprinkle with black and white sesame seeds.  Drizzle with olive oil (optional), dig in and enjoy!
  • Store the remaining cooked veggies and chicken in the refrigerator to use throughout the week.

Quinoa Kale Glow Bowl

Quinoa Kale Glow Bowl.jpg

Serves 4

Bowls are a great go-to when you want to throw something together that’s quick, nourishing and delicious.  I made this bowl for a meatless “Monday” night but it’s a great one to add another protein like eggs, wild salmon or any other protein you that like.  This one has my favorites like wild mushrooms and Kobucha squash with a yummy sesame-ginger sauce that has just the right kick to it.


  • 1 cup quinoa rinsed
  • 2 cups vegetable broth
  • 2-4 tablespoons coconut oil, ghee, olive oil or combination of all three
  • 3 cups chopped kale
  • 1 kobucha squash cut into moon shapes, skin on but seeds removed
  • 2 cups broccoli florets
  • 2 cups cauliflower florets
  • 2 cups mixed wild mushrooms
  • ½ red onion, chopped
  • 3 cloves garlic minced
  • 1-2 avocados
  • Lemon or lime wedges

Sesame Ginger Sauce:

  • 2 tbsp. coconut aminos
  • 1 tbsp. organic gluten-free tamari
  • 2 tbsp. water
  • Juice from 1 lime
  • 2 tsp. toasted sesame oil
  • ½ -1 tsp. red pepper flakes
  • ½ tsp. dijon mustard
  • ¼-1/2 cup sesame seeds
  • Sea salt and freshly ground pepper to taste


  • Preheat oven to 400 degrees.
  • Rinse and drain the quinoa.  Add rinsed quinoa, 1 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.  
  • Arrange squash in a single layer on baking sheet.  Coat both sides on squash with oil or ghee and sprinkle with salt and pepper. 
  • Roast until starting to brown and caramelize, about 40 minutes, flipping with a spatula about halfway through.
  • In a small bowl, combine all the ingredients for the sauce.  Set aside.
  • In a large sauté pan (I like to use my cast iron skillet) melt another tbsp. oil on medium-high heat.  Add the mushrooms, sauté for a few minutes.  Then add the onion and garlic and sauté for 2-3 minutes.  Next add the cauliflower and cook until beginning to soften, about 5 min.  Add a little bit of the sauce.  Next, add broccoli and kale.  Sauté everything for a few minutes, mixing well until combined and add the rest of the sauce to the vegetables and cook for about 5 minutes.  


  • Assemble the bowl beginning with quinoa on the bottom.  Top with vegetable mixture, squash and ¼-1/2 avocado. 
  • Add lime/lemon wedges to squeeze over bowl.
  • Finally drizzle with sesame oil (optional) and enjoy! 

Turkey and Avocado on Sweet Potato Toast

Turkey and avocado on sweet potato toast.jpg

Makes 1 serving

I love using sweet potato toast as a bread substitute!  Whether you’re are gluten-free or trying to add more fiber to your diet, sweet potato toast lends a richness and subtle sweetness to whatever fillings you choose to use.  Another big advantage is the added nutrition you get!  Sweet potatoes contain beta-carotene, which gets converted into vitamin A in our body. Vitamin A is important for hair, skin, nails, vision, and plays a key role in immune function.  Combine them with protein and a healthy fat and you have a seriously nutrient-packed and delicious sandwich! 


  • 2 slices raw sweet potato
  • 1/3-1/4 Avocado Slices
  • 1 small handful of mixed lettuces
  • 3 slices turkey
  • 1 tsp.  Avocado Oil Mayo
  • Sea salt
  • Freshly ground black pepper


  • Place sweet potato slices in a toaster on high for about 5 minutes or until cooked through.  You may need to toast multiple times depending on the length of your toaster settings. 
  • When sweet potato is ready top with lettuce,  turkey, avocado slices and mayo.
  • Season with salt and pepper.
  • Enjoy! 

Soba Noodles with Broccoli, Bok Choy and Shiitake Mushrooms

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Serves 4

This stir-fry is made with my favorite vegetables and my homemade stir-fry sauce. Not only is it delicious but it’s packed with too health benefits to list! Served over protein-packed, gluten free soba noodles makes it an ideal dish that’s great on it’s own or can pair well with any additional protein! 


  • 2 heads broccoli cut into florets
  • 1 head of bok choy trimmed and cut into bite size pieces
  • 1 cup shiitake mushrooms, stemmed and sliced
  • 8 ounces 100% buckwheat soba noodles (I used Eden Foods)
  • 1 tbsp. fresh grated ginger or ginger juice
  • 1 tbsp. tamari or shoyu soy sauce
  • 2 tbsp. coconut aminos
  • ¼ cup brown rice vinegar
  • ¼ cup sesame oil
  • ¼ cup fresh scallion, chopped (I also recommend cilantro if you like that)
  • 1-2 garlic cloves, minced
  • 2 tablespoons ghee or grass fed butter
  • 2 tablespoons olive oil
  • Sea salt and freshly ground pepper to taste
  • Zest from 1 lemon
  • White or black sesame seeds for garnish


  • Prepare the stir-fry sauce by combining the ginger, tamari, coconut aminos, vinegar, sesame oil, scallion and garlic.  Set aside.
  • Steam the broccoli florets in a steamer basket until bright and green.  If you don’t have a steamer basket you can bring a medium saucepan of water to a boil and boil broccoli for about 30 seconds to 1 min.  Remove from water and set aside. 
  • Repeat above for the bok choy.  Set aside with the broccoli.
  • Bring water back to a boil and cook the soba noodles according to the instructions on the package.  Strain when done and set aside.
  • Melt olive oil and 1 tablespoon of butter or ghee in a large sauté pan over medium high heat.  Add mushrooms and cook, tossing occasionally, until tender and golden brown, about 6-8 minutes.
  • Reduce heat to medium and add broccoli, bok choy and prepared stir-fry sauce to the mushrooms.  Add and melt the remaining tbsp. of butter and cook together for a few minutes, coating all the vegetables in the sauce. 
  • Fill bowls with a portion of the soba noodles and top with the vegetables.  Add additional sauce on top if desired.  Garnish with lemon zest and sesame seeds.  
  • Serve and enjoy!

Butternut Squash Noodles with Shitake Mushrooms and Sweet Peas with Creamy Cauliflower Alfredo Sauce

Butternut squash noodles.jpg

Serves 2

Butternut squash noodles are my favorite new discovery! They’re a delicious gluten-free, low-carb alternative to pasta but more substantial than zucchini noodles.  This dish tasted even better than I expected – it’s rich and creamy with just the right amount of sweetness that really makes you feel like you’re indulging, even though your plate is all veggies and packed with vitamins, minerals and antioxidants! This recipe is a sure bet so go ahead and give these fiber-filled noodles a try! 


  • 4 cups Butternut Squash, spiralized
  • 1 tablespoon Olive or Coconut Oil 
  • 1-2 tablespoons Ghee 
  • 2 cloves garlic, minced
  • 2 tablespoons shallots or onion, minced 
  • 1 head Cauliflower Florets
  • ½-1 cup Water
  • ¼ cup Nutritional Yeast
  • 1 cup Almond or any other milk you prefer
  • 1 cup shelled or frozen Sweet Peas
  • 1 cup Shitake Mushrooms
  • Salt and Pepper to taste
  • Fresh parsley for garnish


  • Preheat oven to 375 degrees convection or 400 degrees.
  • Toss cauliflower florets with oil and spread on baking sheet.  Season with salt and pepper.  Roast for about 20 minutes, toss and roast for additional 10-15 minutes until starting to turn brown. Remove from baking sheet.
  • Toss butternut squash noodles with olive oil and place on same baking sheet and roast for about 10 minutes in oven until tender.
  • Next, melt 1 tablespoon of ghee in a medium saucepan or skillet over medium heat.  Add minced shallot or onion and garlic and sauté until tender, but now browned, about 5 minutes.  Add milk and nutritional yeast.  Cook for a couple of minutes, stirring until everything is combined and fragrant.  Remove from heat.
  • Transfer contents of the saucepan into a blender or food processor.  Add most of the roasted cauliflower – saving a handful of pieces for garnish.  Add ½ cup of water and season with salt and pepper.  Process until very smooth and creamy, with a texture similar to traditional cream sauce. Add more water if necessary.
  • In the same saucepan or skillet add another tablespoon of ghee.  Sauté mushrooms for 4-5 minutes, turning until lightly browned.  Add peas.  
  • Finally combine the butternut squash noodles, sauce in the skillet with the mushrooms and peas over medium heat.  Stir until squash gets nicely coated and creamy. 
  • Garnish with a few cauliflower florets and chopped parsley.
  • Serve immediately and enjoy!

Slow Baked Chili Salmon over Zoodles and Shitake Mushrooms

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Serves 4

Easiest recipe ever!  Wild Salmon covered in delicious spices and then slow baked so that it melts in your mouth, is impossible to overcook and comes out so flavorful! I served it over zucchini noodles with shitake mushrooms for an omega-3 packed, heart-healthy, gluten-free dish.  This salmon recipe is also great paired with any salad, whole grain or roasted vegetables.
This recipe is dairy-free but if you are not looking to avoid dairy feel free to sub regular organic milk, grass-fed butter and Parmesan cheese.


For the Salmon:

  • 1 large piece Wild Alaskan Salmon or 4 pieces six to eight ounces each
  • 2 teaspoons Chili powder
  • 1 teaspoon Paprika
  • 1 teaspoon Oregano
  • 1 teaspoon Sea Salt
  • 1 teaspoon Olive Oil
  • Chopped fresh Dill and sliced Lemon for garnish

For the Zoodles:

  • 2-3 large Zucchini, spiralized
  • 1 cup Shitake Mushrooms, sliced
  • 1 tablespoon Ghee or Olive Oil
  • ¼ cup raw Pumpkin Seeds
  • 1 teaspoon Sea Salt
  • 2-3 Garlic Cloves
  • ¾ cup non-dairy milk (I used Almond)
  • 1 teaspoon fresh Lemon Juice
  • 3-4 tablespoons Nutritional Yeast (or Parmesan cheese)
  • 1 tsp. Arrowroot flour
  • ½ - 1 tsp. Red Pepper flakes


  • Preheat oven to 270 degrees.  Line a baking sheet with parchment paper.  
  • Combine chili powder, paprika, oregano and salt.  
  • Place salmon on parchment paper and sprinkle with seasoning mixture.  Drizzle with olive oil. Bake for 30 minutes.  
  • While salmon is baking, place pumpkin seeds, salt, garlic, milk, lemon juice and nutritional yeast in a high-speed blender until creamy.  Add more salt or pepper to taste.
  • Pour contents of blender into a small saucepan, add arrowroot and cook over low heat, stirring regularly, until sauce thickens, about 3-4 min.  
  • Heat a large skillet over medium heat.  Heat ghee or olive oil and add mushrooms.  Sauté 3-4 minutes, turning until lightly browned.  Season to taste with salt and pepper.  Add zucchini noodles and sauce to skillet.  Stir until everything is well coated.  
  • Plate zoodles, sprinkle with red pepper flakes and top with salmon, fresh dill and lemon slices. 
  • Serve immediately and enjoy!

Shrimp Scampi with Spaghetti Squash

Shrimp Scampi with Spaghetti Squash.jpg

Serves 4

Swap pasta for low-carb, gluten-free spaghetti squash in this delicious and super easy to make shrimp scampi dish.  Whether your aim is more veggies or just a new go-to-recipe, this bright and lemony dish is packed with nutrition and perfect for cold wintery days so give these fiber-filled noodles a try!  


  • 2 small or 1 large spaghetti squash, halved and seeded
  • 1 pound uncooked large shrimp, peeled and deveined
  • 4 cloves garlic, minced
  • 1 tsp. red pepper flakes
  • Juice from 1 lemon
  • ½ lemon zest
  • 2 tablespoons chopped fresh parsley
  • 6 tablespoons olive oil
  • 2 tablespoons ghee or grass-fed butter
  • Salt and freshly ground pepper to taste


  •  Preheat oven to 375 degrees convection or 400 degrees.
  • Cut squash crosswise; take out seeds and season with a little olive oil, salt and pepper and place cut side down on baking sheet.
  • Bake until easily pierced with a fork, about 40-50 minutes and remove from oven to cool. 
  • Once squash can be easily handled, scrape insides into spaghetti strands with a fork and set aside.
  • Heat the rest of the oil and ghee or butter in a large skillet over medium-high heat and cook garlic until fragrant, about 2-3 minutes.  
  • Add shrimp and season with salt, freshly ground pepper and red pepper flakes.  Sauté shrimp until pink, tossing often to prevent burning, about 5 minutes.  
  • Remove from heat and add spaghetti squash strands.  Mix in lemon juice and zest.  
  • Sprinkle with parsley, toss and enjoy!

Tarragon Chicken Salad

Tarragon Chicken Salad.jpg

Makes 4 servings

I love a really good chicken salad.  It’s so helpful to have a batch made to use all week – on toasted nut/whole grainy bread, scooped on top of a salad, eaten with crackers or just straight from the fridge. However, chicken salad is so subjective, everyone enjoys it in different ways: ground up/chunky, with/without nuts, with/without celery etc.  Because of the innumerable combinations, I won’t even consider claiming this recipe as the best, but I will say it’s pretty delicious.  The great thing is you can use it as a basis for your own and add whatever ingredients you want. And if your family is anything like mine, none of us likes it the same way.  I will add walnuts and maybe chopped apple to mine, but my daughter wants it as is – plain and simple.  My inspiration for this recipe comes from a very delicious and very expensive chicken salad that I buy from a local organic market in my town.  It’s a pretty small container so I would hide it from my family so I didn’t have to share!  I realized it was time to make my own.  It’s creamy, delicious and made with only heart-healthy olive oil and none of the inflammatory vegetable oils store bought mayo is made with.



  • 4 boneless, skinless chicken breasts
  • 1-2 tablespoons olive oil
  • 1 tsp. sea salt
  • ½ tsp. freshly ground black pepper
  • ½ tsp. garlic powder 


  • 1 large egg at room temperature
  • 1 tbsp. apple cider vinegar
  • 1 tsp. dijon mustard
  • ½ tsp. sea salt
  • 1 tbsp. lemon juice
  • 1 cup light olive oil

Chicken Salad:  

  • 2 Celery stalks, finely chopped
  • 1 green onion
  • 1 tbsp. lemon juice 
  • 2 tbsp. fresh chopped tarragon or 1-2 tsp. dried tarragon
  • Sea salt and freshly ground pepper to taste
  • * Other key ingredients to add:  chopped walnuts, slivered almonds, dried cranberries, chopped apple, sliced grapes 


Cook the chicken:

  • Brine chicken breasts (this makes them juicy and super flavorful):  Fill a large bowl with enough water to cover the chicken.  Add ¼ cup sea salt.  Stir to combine until most of the salt is absorbed.  Add the chicken breasts and let them sit in the mixture for 15 minutes.  Or if you have the time you can also cover the bowl and refrigerate for up to 6 hours.
  • Preheat oven to 450 degrees.
  • Remove the chicken breasts from the brine, rinse them with cold water and pat them dry with paper towels.  (Some store-bought chicken breasts are now sold pre-brined.  So double-check your packaging before doing this step.  If it has already been pre-brined in a sodium solution you can skip this step.
  • Place chicken breasts in a single layer in a large baking dish.  Brush with oil.  Combine salt, pepper and garlic powder and sprinkle mixture evenly over the chicken.
  • Bake for 15-18 minutes, or until chicken is cooked through and no longer pink.  If you use a cooking thermometer, measure the temperature at the thickest part of the breast, it should be at least 165 degrees F.
  • Remove from oven and set chicken aside.

Prepare the mayonnaise: (made with heart healthy olive oil instead of highly processed and inflammatory vegetable or soybean oils and some form of sugar).

  • Combine egg, mustard, vinegar, ¼ cup olive oil and salt in a bowl.  Using an immersion blender pulse for a minute to break up the egg.  With the blender running, add the first ¼ cup of oil a little at a time.  
  • Make sure each addition of oil is blended in before adding the next.  The mixture will start to emulsify.  Once the first ½ cup of oil has been added, you can add the rest more quickly.  Add as much of the oil as needed to reach the consistency you prefer.  The more oil you add, the thicker the mayo will become.  You may not need to use all the oil to reach your desired thickness.

Make the chicken salad:

  • Tear cooked chicken into bite size pieces and put it into a big bowl.
  • Add the rest of the ingredients and mix together.  Then add about half the mayonnaise.  Give everything a good toss.  Adjust seasoning if needed.  
  • Save leftover mayonnaise in a mason jar for up to a week in the refrigerator.
  • Serve and enjoy!

Zoodles with Roasted Veggies

zoodles and roasted veggies.jpg

Serves 2

Here’s an easy and delicious way to prepare zucchini noodles that’s great for a meatless Monday.  It reminds me of the “kitchen-sink salad” where you simply use whatever veggies you have in your kitchen to make the salad except here it’s a “kitchen-sink pasta” made with zucchini noodles as the pasta.  I love this combo as each vegetable brings it’s own texture, but feel free to switch up the veggies based on your preferences. 


  • 3-4 medium sized zucchinis spiralized or julienned with a vegetable peeler
  • 1 cup brussels sprouts, halved
  • 1 cup shitake mushrooms, sliced
  • 1 cup butternut squash, cubed
  • 1/2 yellow onion, sliced
  • 1 garlic clove, crushed
  • 3 eggs, scrambled
  • ½ teaspoon red pepper flakes
  • 2 tablespoon ghee 
  • 2 tablespoon extra-virgin olive oil
  • 1 garlic clove, crushed
  • ½ cup grated Parmesan cheese or nutritional yeast (dairy-free)
  • handful of fresh minced parsley for garnish
  • Salt and pepper to taste


  • Preheat oven to 375 degrees.
  • Place and leave spiralized zucchini between paper towels to squeeze excess water out.  
  • Spread out brussels sprouts, onions and squash on 1-2 baking sheets.  Mist, toss or drizzle with olive oil, season with salt and pepper.  Roast for 25 minutes, then toss and put back in the oven for another 15-20 minutes or until tender and golden brown.  
  • Heat 1-2 tablespoons olive oil in a large skillet over medium heat.  Add mushrooms sauté for about 5 minutes.  Add garlic and red pepper flakes, sauté for 1 min. then push mixture to the side of the pan.  Allow pan to cool for a couple of minutes and then add 1 tablespoon of ghee and pour in eggs and allow them to cook until just beginning to set a teeny bit. 
  • Add the zucchini noodles into the eggs.   Stir gently until the egg is becoming more set and noodles are becoming well coated.   Finally, add the roasted vegetables and another tablespoon of ghee.  Add Parmesan cheese or nutritional yeast. Mix until everything is evenly coated. 
  • Season with salt and pepper.
  • Plate noodles (I love to put them in a deep bowl) and sprinkle with minced parsley.  
  • Serve and enjoy!

Wild Alaskan Salmon and Avocado Collard Wraps

salmon avocado collard green wrap.jpg

Makes 1-2 servings

Canned Wild Alaskan Salmon is an excellent source of omega 3 fatty acids that are essential for optimal health.  This super easy-to-make wrap with avocado is so deliciously satisfying and makes a perfect healthy lunch or dinner!


  • 1 can Wild Alaskan Salmon drained and mashed (I like Wild Planet or Vital Choice)
  • 1-2 tbsp. Mayonnaise (I used Primal Kitchen Avocado Oil Mayo)
  • ½ - 1 Avocado, sliced 
  • 1 Celery stalk chopped
  • Juice of 1 Lemon
  • 2 tbsp. Dill, chopped
  • 2-4 Collard Green leaves
  • Sea salt
  • Freshly ground black pepper


  • In a medium bowl, combine salmon, mayonnaise, celery, lemon juice, dill, salt and pepper.
  • Lay collard green flat and scoop salmon salad into the middle.  Add a couple of slices of avocado and roll into a wrap.
  • Enjoy! 

Rosemary Chicken and Roasted Root Vegetables

Rosemary Chicken and Root Veggies.jpg

Serves 4

This is a delicious chicken recipe that your whole family will love! It’s extremely satisfying, packed with healthy ingredients and easy to make.  It’s also the perfect dish to impress your friends if you’re having them for dinner or entertaining during the holiday season!


  • 8 Organic Chicken Thighs
  • 5 tbsp. Olive Oil
  • 3 tsp. chopped fresh Rosemary and ¼ cup fresh whole Rosemary leaves
  • 2 tsp. Oregano
  • 1 tsp. Red Pepper Flakes
  • 2 garlic cloves minced
  • 3 lemons cut in half
  • 4 cups diced root vegetables – I used Sweet Potato, Delicate squash, parsnip and turnip)
  • 1 small yellow onion, diced
  • 1 cup sliced Shitake mushrooms
  • Sea Salt and Pepper to taste
  • ½ cup Chicken Stock


  • Preheat oven to 400 degrees.
  • Combine chopped rosemary, oregano, red pepper flakes, garlic, juice of 1 lemon, and 2 tablespoons of olive oil in a bowl.  
  • Season chicken with salt and pepper and then add chicken to the spice mixture.  Rub to coat evenly and set aside.
  • Toss root vegetables (squash, sweet potato, parsnip and turnip) with 2 tablespoons of oil and spread on baking sheet.  Roast in oven until golden brown, about 40 minutes, tossing halfway through.
  • Heat remaining tablespoon of oil in an oven safe pan or cast iron skillet over medium heat.  Add the onion and mushrooms, cook for 5-7 minutes.   Remove from skillet. 
  • Place chicken thighs in the skillet and brown on each side, about 2-3 minutes.  Add the onions and mushrooms back into the skillet with the chicken along with chicken broth, fresh rosemary leaves and cut lemons.  Place skillet in the oven and cook for 20 minutes or until the chicken has reached 165 degrees. 
  • Plate roasted vegetables from oven and place chicken mixture on top.  Squeeze some lemon over everything and enjoy!

Roasted Autumn Bowl

Autumn Bowl.jpg

Serves 4

Fall never tasted so good! This high fiber, anti-oxidant and protein-rich veggie bowl is so yummy it will immediately become a favorite in your house!  All of the veggies are in season, which means they’re healthier, have richer flavor and are generally more cost effective. Everything takes about the same time to roast,  which makes these bowls very easy to throw together.  Once everything is cooked, I set it all out on the counter and everyone in my family makes their own bowl with whatever ingredients they want in it.  This is a picture and the recipe of my bowl, which is also perfect for a meatless Monday dish!


  • 1 cup Quinoa rinsed
  • 1½ - 2 cups Vegetable Broth
  • 1 can Chickpeas (Garbanzo beans); drained and rinsed
  • 3 cups greens of your choice – Kale, Arugula, Swiss Chard etc.
  • 1-2 Avocados
  • 1 Delicata Squash cut into moon shapes, skin on but seeds removed
  • 2 cups sliced Sunchokes
  • 2 cups Brussel Sprouts
  • 1 Golden or Red Beet sliced thinly for garnish
  • 2 tablespoons Coconut Oil
  • 2-4 tablespoons Extra Virgin Olive Oil
  • ½ tsp. Red Pepper Flakes
  • 1 ½ tsp. Dijon Mustard
  • 1 tbsp. chopped Rosemary
  • 1 clove Garlic minced
  • ¼ cup Whole Sage Leaves
  • ½ tsp. Garlic Powder
  • Sea salt
  • Freshly ground Pepper
  • Parsley for garnish
  • Salt and Pepper to taste
  • Black and white Sesame Seeds (optional)
  • Lemon wedges
  • Cashew Cream for drizzling (optional)


  • Preheat oven to 400 degrees.


  • Spread drained and rinsed Chickpeas on a baking sheet in a single layer and dry them really well with a towel.  The drier they are, the better and crunchier they will turn out.  The key is to make sure they go into the oven without any water left on them. 
  • Drizzle or spray with Olive Oil, sprinkle with ½ -1 tsp. salt, ½ tsp. garlic powder and freshly ground pepper.  
  • Bake for about 45 minutes, shaking the pan every 15 minutes or so to make sure they don’t burn.
  • They should be golden brown and crunch on the inside when they’re done.


  • Rinse and drain the Quinoa.  Add rinsed Quinoa, 1 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.  Let sit for a few minutes, fluff with a fork and set aside.


  • Scrub sunchokes under running water and cut into ¼ inch thick pieces. Toss with olive oil, salt, pepper, rosemary and sage and arrange on baking sheet.
  • Roast for about 40 minutes, checking and turning on the baking sheet half way through until tender and golden brown.

Brussel Sprouts:

  • Mix 2 tbsp. olive oil, Dijon mustard, salt, and red pepper flakes and toss with brussel sprouts until evenly coated.
  • Spread on baking sheet and roast until wilted and lightly browned, about 40 minutes, checking and turning half way through.

Delicata Squash:

  • Clean by running under water and scrubbing away any dirt with your hands.  Cut and remove seeds and arrange squash in a single layer on baking sheet.  Coat both sides on squash with olive oil and sprinkle with salt and pepper. 
  • Roast until starting to brown and caramelize, about 40 minutes, flipping with a spatula about halfway through.


  • While quinoa and the rest of the ingredients are roasting, preheat a large skillet with 2 tablespoons of olive oil.  Add garlic and sauté for 1 min.  Add greens and cook for approx. 3-5 minutes until wilted.  Season with salt and pepper to taste.  Remove from heat and sprinkle with black and white sesame seeds.


  • Assemble the bowl beginning with greens on the bottom.  Top with a scoop of quinoa, brussel sprouts, squash, sunchokes, chickpeas, ¼ Avocado, sesame seeds and sliced beets.  
  • Add lemon wedges to squeeze over bowl.
  • Finally drizzle with cashew cream (optional) and enjoy! 

Pesto Shrimp with Mushrooms

Pesto Shrimp with Mushrooms.jpg

Serves 4

This spicy shrimp recipe is a new winner in my house!  It has a ton of flavor, is packed with good-for-you ingredients and couldn’t be easier to make!  It’s delicious served over any type of pasta or I love tossing it with zucchini noodles for a heart-healthy, gluten-free dish!


For the pesto:

  • 2 cups fresh Basil, rinsed and dried
  • 1-2 Garlic cloves, crushed
  • 3 tablespoons Pine Nuts or Walnuts, lightly toasted in a dry skillet
  • ½ cup Extra Virgin Olive Oil, or more
  • ½ cup freshly grated Parmesan Cheese (optional)
  • ½ cup Nutritional Yeast (dairy-free option)
  • Salt and Pepper to taste

For the Shrimp and Mushrooms:

  • 2 tablespoons Olive Oil
  • 1 lb. large Shrimp, peeled, deveined
  • 1/2 tsp. Salt
  • ¼ tsp. Red Pepper flakes
  • 2 cups sliced Shitake Mushrooms
  • ½ cup Chicken Broth
  • Chopped fresh Basil to garnish


  • To make the pesto combine the basil, garlic, nuts, cheese (optional) or nutritional yeast (also optional) and about ¼ cup olive oil in a food processor or high-speed blender.  Process, occasionally stopping to scrape down the sides of the container.  Continue to process and slowly add another ¼ cup of olive oil.  Remove pesto from container and set aside.
  • Heat large skilled on medium-high heat until hot.  Add 1 tablespoon olive oil – it should run without sizzling.  Add shrimp, season with ¼ tsp. salt and ¼ tsp. red pepper flakes.  Cook for about 3 minutes, turning once midway, until shrimp is pink and cooked through.  Remove shrimp from skillet. 
  • In the same skillet add another tablespoon of olive oil.  Add mushrooms and season with ¼ tsp. salt.  Cook, stirring, until mushrooms release liquid and begin to get soft, for about a minute or two.   Then add half of the chicken broth, cook for another 2 minutes and add back the cooked shrimp.  Finally, add the rest of the chicken broth and ½ cup pesto.  On medium heat, mix everything to combine and remove from heat.  
  • Serve over pasta or zoodles, topping the shrimp with chopped fresh basil.   
  • Enjoy!

Perfect Summer Lobster Salad

Serves 2

This delicious salad is such a treat for the perfect summer night meal!


  • 4-5 cups baby or any mixed lettuces that you like 
  • 2 cups cauliflower florets
  • 1-2 radishes thinly sliced
  • ¼ red onion thinly sliced
  • 2 tablespoons freshly squeezed lemon juice
  • ¼ cup celery thinly sliced
  • 2 tablespoons chopped basil
  • 1 avocado cubed
  • 1/3 cup pumpkin seeds
  • 10-15 grape or cherry tomatoes cut in half
  • ¼-½ cup extra-virgin olive oil
  • 2-3 tablespoons apple cider vinegar
  • ½ - 1 teaspoon salt
  • ½ teaspoon black pepper
  • Cashew cream (optional)
  • 2 1-1/2 lb. steamed lobster meat (I get mine from my local farmers market or local seafood shop).  If you are adventurous, feel free to boil the lobsters’ yourself!)


  • Preheat oven to 375 degrees.  Toss the cauliflower in a little bit of olive oil, salt and pepper and roast at 375 degrees for about 10 minutes – just enough time for the veggies to get that yummy roasted flavor.   
  • Combine lettuce, radish, onion, avocado, pumpkin seeds, and tomatoes in a large bowl.
  • In a small bowl, mix the olive oil, lemon juice, apple cider vinegar, celery, basil, salt and pepper
  • Toss the salad with the dressing, plate the salad and mound the lobster (served warm or chilled) on top.  Finish by drizzling with cashew cream. (optional)
  • Enjoy!