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Eggplant Garlic Sauce with Grass Fed Beef

All the ingredients are up to you the amount you want in your dish.

Grass fed ground beef
Diced garlic
Cut Onions
Diced eggplant
Coconut amino ( I prefer the thrive brand)
Sea salt

Marinate grass fed ground beef with sea salt, garlic and coconut amino

Coconut oil (or whatever oil or European butter
you like to cook with. ) in a skillet or a wok
Garlic and onions until brown
Add in the marinated beef
Sautéed until beef is basically cooked through
Add in the eggplants sautée
Add the condiments to the flavor you prefer.
Add a little water and put the top on and simmer. Enjoy

I eat it with org brown rice or quinoa.

Cauliflower Mash

Cut one head of cauliflower in similar sized pieces and place in a pan. Sprinkle/drizzle it with Braggs Aminos. Steam cauliflower (5-7 minutes).

Add following ingredients to a blender (Vitamix if you have one) while cauliflower is steaming:

1 small Fage nonfat plain greek yogurt (I used half of a larger container)
2 tbsp Kerry Gold butter
1 clove of garlic

Once the cauliflower is tender, add it to the blender. Blend together to desired consistency.

This cauliflower mash is absolutely delicious and I made it in under 10 minutes!! There are days when I don't have much of an appetite and salads seem too much for my body to digest. This is so smooth and creamy that it slides down with minimal effort and chewing.

And, Cauliflower is a great source of sulfur which is something this disease hates. So, I think I'll be making this recipe many more times in the future.

Paleo "Carbonara" Pasta

1/4 c black bean pasta (I use a VERY small amount)
1 whole zucchini (spiralized)
1 egg
1-2 pc organic turkey bacon or sugar free nitrite free "bacon"
1 tbsp sugar free tomato sauce or homemade
Himalayan salt and pepper to taste

1 pan
1 $4 spiralizer
1 bowl

1. Cook "bacon" until cooked to your liking.
2. Meanwhile, bring a small pan of water to the boil with coarse salt, add black bean spaghetti and zucchini pasta strips and cook for 3-4 mins. (Til al dente or texture your liking.)
3. Crack 1 egg into a bowl and whisk.
4. Add salt, pepper, and parsley, etc reserve some for decoration if you like.
5. Drain the "spaghetti" (black bean/zucchini) and return them to the same cooking pot.
6. Add in egg mix slowly and cooked bacon to the spaghetti and turning heat to high.
7. Stir all together frequently and cook for 1-2mins to pasturize the eggs (don't over cook it or you'll end up with scrambled eggs instead of a creamy sauce).
8. transfer to a serving plate and decorate with remaining and parsley if desired.
9. Serve immediately.

Crustless Quiche

Serves 1 or 2

2 large zucchini, chopped or shredded
½ tsp dried rosemary
½ tsp dried sage
½ tsp Himalayan salt
2 eggs, beaten
1 tbsp olive oil or coconut oil.

1. Preheat oven to 375 degrees.
2. Use olive or coconut oil to grease pie pan.
3. Put chopped zucchini in pie pan. Use towel to remove extra water from zucchini. Spread zucchini evenly in the pan.
4. Pour beaten eggs evenly over zucchini.
5. Sprinkle rosemary, sage, & salt evenly over the eggs & zucchini.
6. Bake until the middle is set and edges are golden. About 30 minutes.

Cauliflower Fried Rice


1 tablespoon olive oil
4 garlic cloves, minced
1/2 yellow onion, diced
1 cup frozen peas and carrots mix
3 cups raw cauliflower rice
2 eggs, scambled
3 tablespoons Bragg Liquid Aminos or Coconut Secret Coconut Aminos

1. Cut up cauliflower and put in food processor to create cauliflower rice, enough to make 3 cups.
2. In a large pan heat oil over medium high heat.
3. Add garlic and onions and saute until onions are softened.
4. Add peas and carrots and cook until carrots begin to soften.
5. Stir in scrambled eggs, cauliflower rice and Aminos.
6. Continue cooking stirring frequently for about 5 minutes until well mixed and heated through.

(This recipe should not be used until you are well enough to add carrots and peas to your diet)

Carrie’s Hamburger Buns

Per Deborah B conference call:
"a new recipe that my daughter discovered for protocol-friendly hamburger buns. They can also be used for dinner rolls if made a bit smaller, or as a sandwich bread substitute."


4 large eggs
1/4 cup melted coconut oil
1 cup almond flour
1/4 cup coconut flour
1/4 teaspoon salt
1 teaspoon baking powder
1 teaspoon minced rosemary (optional)
1/4 teaspoon garlic powder
Sesame seeds


Heat oven to 400 degrees.

In a large bowl, whisk eggs until light and frothy

Add all remaining ingredients except the sesame seeds and stir gently until a batter forms. Let stand for 5 minutes.

Drop about 1/3 cup portions on to a lightly oiled, parchment-covered cookie sheet. Form into round, hamburger-shaped buns and sprinkle with sesame seeds.

Bake about 12 minutes or until the buns are firm and become a light golden brown on top. If using for hamburgers, allow buns to cool enough to slice through the center with a bread knife before serving.

Easy Turkey and Spinach Meatloaf Recipe


1 1/2 Cups Pecans (chopped)
1 Pound Lean Ground (Organic) Turkey
1 Package (10 ounce) Frozen Spinach –( thawed and squeezed dry) *
2 Eggs (optional) **
1 Tablespoons Extra Virgin Olive Oil
1/2 Small Onion diced
1 Teaspoon Dried Basil *
1 carrot diced (optional) ***
1/4 Teaspoon (Pink Himalayan) Sea Salt
1 Pinch Black Peppercorn in grinder


1.Preheat oven to 375 degrees.
2.In a food processor, grind the raw pecans to a medium-fine texture …or buy them already in pieces… or put in plastic bag and use the bottom of the olive oil bottle to make into small pieces.
3.In a large mixing bowl, combine ground pecans with remaining ingredients. Mix well so bind when cook.
4.Place into an oiled loaf pan and bake for 30 minutes.
5.Remove from oven and allow to cool a few minutes before serving.

*Note: Fresh Spinach and or Fresh Basil can be replaced in this recipe.

**Note: If one has an egg issue then the Eggs can be removed; they are used to bind the meatloaf --just put turkey meat in fridge for 30 minutes prior to preparing and leave a little water (moisture) in the spinach.

***Note: carrots have glucose so suggest you omit until advancing in your recovery.

Egg Spinach with Oregano & Red Pepper recipe – Easy

Good for Breakfast, lunch or dinner.

As you know Oregano and Red pepper are really good for us so I tried them in my eggs and really like it. Enjoy!

1 - 2 eggs
1 - 2 cups of fresh spinach
2 tbsp Coconut oil (or 1 tbsp Olive oil & 1 tbsp butter)
¼ cup onions – chopped
1 clove - chopped
Dash of Oregano
Dash of Red Pepper
2 tsp Plain Yogurt (optional)
Dash of Salt and pepper (optional)

1.Remove stems then wash & drain fresh spinach.
2.Chop onion and set aside
3.Chop garlic and set aside
4.Add coconut oil to pan on medium heat and let it melt to cover the pan. Use spatula to spread evenly. See note below *
5.Add chopped onions to pan and cook until they become translucent – about 1 or 2 minutes.
6.Add chopped garlic to pan and cook for 30 seconds.
7.Add spinach and cook until soft about 1 minute.
8.Move these ingredients to one side of the pan. 9.Crack 1 or 2 eggs into the other side of pan.
10.Sprinkle Oregano and Red Pepper on eggs and spinach mixture.
11.Cook eggs until the whites have completely set – whites are solid and not runny so about 2 minutes.
12.Turn eggs over and let cook other side for about 30 seconds to 1 minute. Do not cook over 1 minute or eggs may be over done.
13.Remove eggs and spinach mixture from pan to plate.
14.Spoon a few dabs of yogurt on top.
15.Add dash of salt and pepper if you like.

*Olive oil and butter can replace coconut oil for a richer flavor.
Be sure to cook olive oil on medium to low heat since will go bad at high heat.
Also, it is suggested to remove dairy (that means butter & yogurt) from your diet until your recovery has advanced so be aware as you add things back in.
I use Ghee butter to reduce lactose issues. Mel and Peter rave about Kerry or Carey butter. I think they said they get it at Trader Joes.

Roasted Chicken with Vegetables

Prep time: 15 minutes
Cook time: 1 hour, 15 minutes (** see note below)
Servings: 4
Level of difficulty: medium

1 onion, cut into 8 wedges
1 fennel bulb, trimmed, halved and cut into ½ inch slices (can replace with fennel seed or optional)
1 yellow pepper, cut into ½ inch thick strips
1 rutabaga, peeled, halved and cut into ½ inch slices
1 chicken, cut into 8 pieces (** See note below)
2 Tbsp. seasoning mix (see below)
2 Tbsp. olive oil
1 lemon, cut into ¼ inch slices
6 cloves garlic, peeled and thinly sliced
½ cup black olives (packed in water) – (optional)
1 bunch fresh thyme sprigs
1 cup broth, chicken or vegetable

1 Tbsp. paprika
1 tsp. garlic powder
1 ½ tsp. salt
½ tsp. black pepper
1 tsp. dried rosemary
1 tsp. dried oregano
½ tsp. cayenne

1.To make the seasoning mix, simply combine all ingredients in dish. Use spoon to mix.
2.Preheat oven to 425 degrees F (218 degrees C).
3.Spread onion, fennel, yellow pepper and rutabaga in the bottom of a large roasting pan. Arrange chicken pieces on top of vegetables. * See note below.
4.Sprinkle chicken and veggies with seasoning mix then drizzle with olive oil.
5.Lay lemon slices on top of chicken pieces, scatter sliced garlic and black olives into pan and tuck in a few fresh thyme sprigs. Finally, pour broth into the pan.
6.Roast chicken for 15 minutes at 425 degrees F (218 degrees C), remove from oven, baste with pan juices. Reduce temperature to 375 degrees F (191 degrees C), return chicken to oven. Roast chicken for about an hour more, until juices run clear and temperature reaches 165 degrees F (74 degrees C) in the thickest portion of the chicken.
7.Let rest 5 -10 minutes before serving.

*Note: if do not have roasting pan then use casserole dish and cover with foil.

** Note: You can split the recipe in half-just use package of 4 chicken breast. Cooking time will reduce to 30 to 40 minutes instead of 1 hour. Put chicken breast on plate to rest 5-10 minutes and keep veggies in oven until ready to serve.

Turkey Casserole - Easy meal

1 lb ground turkey breast meat
1/2 medium red onion, finely chopped
2 large celery stalks, finely chopped
1/2 large red bell pepper, chopped
1 tbsp olive oil
2 cloves garlic, minced
1 tsp dried thyme or remove leaves from 6 to 7 sprigs of fresh thyme
Sea salt & freshly ground black pepper
1 tbsp tomato/pasta sauce (substitute: salsa)
2tbsp chicken stock
1 large egg, beaten
Some frozen green beans (steam with turkey in oven)

1.Preheat oven: 200°C, 400°F, Gas 6
2.Line a 1lb loaf pan with baking parchment or coat with olive oil.
3.Put the olive oil, onion, celery and bell pepper in a pan and sauté for a few minutes over medium heat until slightly translucent looking, do not brown.
4.Add the garlic, thyme and salt & Pepper, and continue to cook for about 3 minutes stirring occasionally, do not brown. Turn off heat and set aside.
5.Put the ground turkey in a large bowl, add the tomato sauce, chicken stock, and egg ,mix well.
6.Add the cooked vegetables to the turkey and mix well to distribute the veggies evenly into the turkey.
7.Spoon turkey into the loaf tin and level the top, slightly compressing the mixture.
8.Bake in the oven for 40 to 60 minutes, or until the meatloaf is cooked all the way through to the center, use a meat thermometer if necessary.
9.Remove from oven and leave to rest in loaf tin for 5 minutes before cutting.
10.Serve hot or cold.
11.Taste good with side of steam veggies

Baked Mustard Lime Chicken - Easy

Serves: 3 -4

•1 pound skinless boneless chicken breast
•½ cup fresh lime juice (or 2 or 3 peeled tiny limes) *see note below
•½ - 1 cup fresh cilantro, chopped (really good stuff)
•2 tablespoon dijon or yellow mustard (I use Annie’s brand)
•1 tablespoon olive oil
•½ - 1 tablespoon chili powder
•½ teaspoon pink himalayan sea salt
•½ teaspoon pepper

1.Combine lime juice, cilantro, mustard, olive oil, chili, salt and pepper in a food processor or blender
2.Pulse until ingredients are well combined
3.Rinse chicken breasts, pat dry and place in a 7 x 11 inch baking dish
4.Pour marinade over chicken, cover and refrigerate for at least 15 minutes or up to 4 hours
5.Bake at 350° for 22 minutes uncovered, or until an instant read thermometer reads 165°
6.Serve with extra sauce spooned over the top of chicken if you like
7.Serve with big side salad – 2 cups mixed greens, ½ peeled cucumber sliced, pumpkin seeds, salt & pepper and olive oil. Note: need to eat a lot of veggies to detox.

• Note: If you cannot get too much juice from the lime then peel and throw the whole thing into the blender to make the marinade.


Crispy Sweet Potato Fries


2 large sweet potatoes, peeled
oil spray, or 1-2 tbsp olive or coconut oil
2 tsp curry powder (or cinnamon, for sweet fries)
1/2 tsp garlic powder (omit for sweet fries)
1/2 tsp salt (or to taste)

Preheat oven to 400F and grease a baking sheet.

Cut the potatoes into fry shapes (thick or thin), then soak them in water for around 45 minutes.

This is the important step to make them crispy!

Drain, and pat dry. Toss the fries with the oil or oil spray in a large bowl. Add all other ingredients and mix well.

Spread the fries on the baking sheet. Bake 25-30 minutes, turning halfway through.

For even crispier fries, feel free to leave them in longer or broil for the last 1-2 minutes.

NB if cooked on parchment paper, it will absorb some of the moisture.

(credits: this is a recipe from

PS I have more of such recipes stored online (all vegan) if anybody's interested, let me know and I'll share with ya... cuz sharing is caring ey!

Turmeric Chicken Salad

Boil chicken meat
Tear the chicken to thin pieces or whatever shapes of your preference
Diced celery
Diced garlic (make sure you press the garlic to release allicin which is the organosulfur compound an the beneficial part of garlic)
Diced or short slices of red onions
Diced or thin slices of Granny Smith green apple (only if you're in the month that you can add apple in your diet.)
Sea salt
Coconut oil or olive oil
Black pepper

Combine all ingredients and use a lot of turmeric for flavoring, drench all the ingredients make sure all the ingredients are fully dressed with turmeric. Enjoy! it's delicious ESPECIALLY eat it with cauliflower tortilla, top it off with a dash of lime and cilantro.

I stumbled on a great trick, to take away the bite in the red onions, slice the red onions and dip them in apple cider vinegar then dice them before put in the salad or eating. It is delicious anytime you add red onions to any salad of your choice.

Cauliflower Tortilla

One head of organic cauliflower
Grate it
Heat toss in skillet for about 2 minutes
Use paper towels remove water
Add 2 eggs with sea salt and black pepper (also can add other ingredients like scallions, cilantro, basil...)
Place flat circles on cookie sheets
Bake in 350 degrees for 10 minutes
Flip over bake another 5-7 minutes
Take out of oven
Skillet put kerrygold butter or coconut oil, brown it a bit
Completed and serve with choice of food

Salmon Burgers

1 tin of wild salmon
1 red pepper
1 medium onion
Salt and pepper
1 egg
Almond flour
Olive oil

Chop the onion and pepper finely and saute in a little olive oil for 5 mins. Flake the salmon into a large mixing bowl being careful to remove any bones. Add the onion and pepper, salt and pepper (to taste) and mix. Beat egg and add to mix then add almond flour a little at a time until the burgers will hold their shape. Fry in olive until golden on both sides.

Below makes a very good dinner. I usually bake chicken a head of time and put in freezer until I need it for a recipe.
I hope you like it!


Prep time: 20 minutes
Cook time: 20 minutes
Total time: 40 minutes
Yield: Serves 4 to 6

• 2 Tbsp. oil, such as coconut or olive
• ¼ cup onion, minced (heaping cup since onions have so many benefits)
• 1 leek, white part only, thinly sliced (or use 6 to 8 green onions)
• 8 asparagus spears, cut into 1 inch pieces (.5 to 1 cup – see below for other veggie options)
• 1 yellow squash, halved lengthwise, thinly sliced (1 to 1.5 cup – also, can replace or add zucchini and or red bell pepper. Total of 2 to 2.5 cups veggies is best if like to absorb the broth, if like more liquid then use less veggies )
• 2 cups chicken stock, plus an additional cup if needed
• ¼ cup coconut milk
• 1 Tbsp. arrowroot powder
• ½ tsp. salt
• ½ tsp. pepper
• 2 to 3 cups cooked chicken, cubed (use breast or tenders - cook a head of time)
• 1 Tbsp. fresh parsley, minced
• 1 tsp. fresh tarragon, minced (or replace with basil, or rosemary)
• cayenne pepper (optional)

• ½ cup coconut flour
• ½ tsp. baking soda
• ½ tsp. salt
• ½ tsp. pepper
• 4 eggs
• ½ cup coconut oil, melted
• ¼ cup coconut milk
• 2 tsp. apple cider vinegar
• Minced parsley for garnish

1. Heat oil in a large skillet over medium heat. Add onion, leek, yellow squash and asparagus. Sauté until tender, about 5 to 6 minutes. Add 2 cups chicken stock and coconut milk, and bring to a gentle boil.
2. In a small bowl, add arrowroot powder and a tablespoon of cold water. Whisk to combine. Add gradually to vegetable mixture, stirring constantly, until mixture thickens. If your mixture becomes too thick, add a bit more stock or a little water, stirring constantly until you reach a desired consistency. Season with salt and pepper, then stir in cooked chicken (see below for easy recipe) and herbs. Pour pot pie filling into a 13 x 9 inch baking dish or two 8 inch pie pans, set aside.
3. Preheat oven to 400 degrees F (205 degrees C).
4. In a large bowl, add coconut flour, baking soda, salt and pepper. Whisk to combine. In a medium bowl, add eggs, coconut oil, coconut milk, apple cider vinegar and 2 teaspoons of water, then whisk until frothy. Pour liquid ingredients into bowl with dry ingredients, and stir to combine.
5. Spoon topping batter over pot pie filling in eight equal portions. Bake 20 to 25 minutes or until filling is bubbling and topping is deeply golden and a little crusty. Serve with a garnish of minced parsley and if like a dash of cayenne pepper; both parsley and cayenne have great benefits so be sure to try them.

1. Heat oven to 400°F and put rack in the middle.
2. Rub 9x9-inch glass baking dish with grape seed or olive oil.
3. Pat the chicken dry then brush both sides of chicken with olive oil and sprinkle with salt and pepper.
4. Bake uncovered 25 to 35 minutes or until juice of chicken is no longer pink when centers of thickest pieces are cut.
5. Cool chicken 10 to 15 minutes.

Easy recipe below for Asparagus. Taste good with chicken or any other protein for dinner.

Oven-Roasted Asparagus

• 1 bunch thin asparagus spears, trimmed
• 3 tablespoons olive oil
• 2 or 3 clove garlic, minced (the more the better)
• 1 teaspoon sea salt
• 1/2 teaspoon ground black pepper
• 2 tablespoon lemon juice

• Prep 10 m
• Cook 15 m
• Ready In 25 m
1. Preheat an oven to 425 degrees F (220 degrees C).
2. Place the asparagus into a mixing bowl, and drizzle with the olive oil. Toss to coat the spears, then sprinkle with garlic, salt, and pepper. Arrange the asparagus onto a baking sheet in a single layer.
3. Bake in the preheated oven until just tender, 10 to 15 minutes depending on thickness. Add lemon juice just before serving.

• Cook's Note
• Before cooking remove woody ends, grab stalk of asparagus at either end and bend until it snaps. It will naturally snap where it starts to get tough.
• Tip
• Aluminum foil on baking pan can be used to keep food moist, cook it evenly, and make clean-up easier.
• Buying tips
• Asparagus is commonly sold in bundles of about a pound, standing upright in a try of water. Select bright green asparagus with closed, compact, firm tips. A rich green color should cover most of the spear. Stalks should be almost as far down as the green extends. Try to buy stalks that are equally thick so they cook evenly. If the tips are slightly wilted, freshen them up by soaking them in cold water. Avoid tips that are open and spread out, moldy or decayed tips, or ribbed spears (spears with up-and-down ridges or that are not approximately round). Those are all signs of aging, and indicate tough asparagus and poor flavor.
• Storing fresh asparagus - To make sure they keep their freshness, stand asparagus bundles in about 1-inch of water in a jar or shallow tray and keep them in the refrigerator. Cook the asparagus spears with 2 or 3 days of purchase.

• Benefits to your health
Why Alkaline - Infection is acid so to get healthy one wants to add alkaline type foods to their diet to restore PH levels. Looking at the alkaline food chart you will see that asparagus is a great option.
So Eat Lots of Vegetables!!!! - This normalizes your alkalinity, which yeast, fungi, parasites and other invaders do not like. Suggest you eat 2 or 3 cups of veggies at each meal to help replenish and detox your body to clear the infection.
• Also great items found in this recipe are olive oil, garlic and lemon:

Garlic has powerful antifungal properties to attack yeast, while also preserving and boosting the good bacteria in your digestive system. Garlic stimulates the liver and colon, giving it a potent detoxifying effect on the body. Detox is very good to get rid of infection. If you love garlic, then use it liberally to flavor your food. Garlic naturally inhibits the growth of molds and yeasts. In fact, it contains allyl alcohol, which utterly destroys yeast… like a beast. Trust me, you need to eat garlic.

Olive oil contains a plant chemical named Oleuropein, which is found in both olive oil and olive leaf extract (found in the protocol). It contains powerful anti-fungal properties and stimulates your immune system response to yeast. It has also been shown to help stabilize blood sugar levels – this is important for because elevated blood sugar levels can feed your yeast overgrowth. The better olive oils are stored in dark glass bottles rather than clear or plastic containers.

The health benefits of lemon include treatment of throat infections, indigestion, constipation, dental problems, and fever, internal bleeding, rheumatism, burns, obesity, respiratory disorders, cholera and high blood pressure, while it also benefits hair and skin care. Known for its therapeutic property since generations, lemon helps to strengthen your immune system, cleanse your stomach, and it is considered a blood purifier. It is full of great vitamins and the one fruit you should be sure to add to your diet to regain health. It is very alkaline choice. Squeeze some in glass of water and drink often.

Avocado Fish (Tuna or Salmon) Lettuce Wraps

Fast, easy and really good Entrée for lunch or dinner.

This recipe serves two, but is so good you just may eat the whole thing yourself. I do!

1. 1 can fish (packed in water) salmon, sardines, herring, tuna, etc. Note: Wildplant, American, Raincoast and Alaskan (brands for Tuna or Salmon) have no mercury.
2. ½ very ripe avocado
3. 2 tbsp paleo mayonnaise (see below for recipe)
4. ¼ cup green (or black) olives (packed in water, No vinegar)
5. 2 tbsp diced green chiles
6. 2-3 scallion /green onions
7. 2 to 4 cups of green leaf lettuce (or your favorite green!)
8. Cucumber (sliced)

1. Cut olives in half and dice scallion.
2. Mash the avocado until it’s a creamy consistency, and then mix with paleo mayonnaise.
3. Add in the tuna, olives, scallion, and diced green chiles to the avocado-mayonnaise mixture.
4. Place big spoonful of tuna salad with several slices of cucumbers on a large leaf of lettuce, wrap it and enjoy it! Or if you want to use a fork then cut up (2 cups per serving) large leaf lettuce or greens with sliced cucumbers and put on plate. Then add the Tuna salad on top. Remember to Eat lots of veggies .... :)

Paleo Mayo for Tuna
1. 1 egg (at room temperature)
2. 2 tbsp lemon juice
3. 1 tsp rosemary
4. 1 tsp oregano
5. ½ tsp sea salt
6. 1 cup light olive oil (not EVOO – the flavor will be too strong)
7. This recipe will make approximately 24 1tbsp servings

1. Add egg, lemon juice, rosemary, oregano, and sea salt to a mixing bowl.
2. Whisk together with an electric mixer on low until well blended. Don’t turn off the mixer at any point during this process.
3. While still whisking, slowly add in your olive oil. Slow is the key word here. Like, one little drizzle at a time slow. Slowly but surely, you’ll see the emulsion start to form. Once you see the emulsion forming, continue to add in your olive oil just as slowly until your mayonnaise reaches the desired consistency.
4. Refrigerate in a glass jar and enjoy! Will last in the fridge approximately one week. Taste great as a dressing on other salads.

Greek Chicken Thighs with Artichokes and Olives

This recipe, from Dr Mark Hyman’s new book Eat Fat, Get Thin, features traditional Mediterranean ingredients like lemon, oregano, artichokes, and olives, making for a delicious entree. I use his recipes a lot, but modify recipes on some ingredients that bother me.

Serve this dish in shallow bowls with the vegetables and juices poured over the top.
Add a tossed green salad with a quarter of an avocado per person, dressed with olive oil, and you have a wonderful meal. Enjoy!

Serves 4

1. 8 bone-in, skin-on chicken thighs (about 2 1/2 pounds) or chicken breast
2. 1 / 4 teaspoon sea salt
3. 1 / 4 teaspoon freshly ground black pepper
4. 1 / 4 teaspoon granulated garlic
5. 1 medium onion
6. 2 1 / 2 tablespoons extra-virgin olive oil, divided
7. 4 large garlic cloves, finely chopped
8. 1 can (15 ounces) water-packed artichoke hearts, drained
9. 4 ounces mixed, pitted Greek olives
10. 1 1 / 2 cups low-sodium chicken broth
11. 2 tablespoons (heaping) fresh chopped oregano leaves (or 2 teaspoons (heaping) dried oregano)
12. 1 large lemon, sliced into thin rounds (preferably Meyer lemon)
13. 2 tablespoons water (optional)
14. 1 tablespoon arrowroot starch (optional)

1. Trim any excess fat from the chicken thighs. Season the chicken with the salt, pepper, and granulated garlic.

2. Cut the onion in half through the root end. Peel, then lay the onion flat on a cutting board and slice crosswise into thin half-moons.

3. Heat 1 1/2 tablespoons of the oil in a heavy, wide-mouthed pan (3- to 4-quart braiser or sauté pan with a lid) over medium heat. When the oil is hot, add the chicken, skin side down. Cook until the skin is crisp and golden brown, 7 to 9 minutes. Remove the chicken thighs from the pan to a plate or rimmed baking sheet and set aside.

4. To the same pan, add the onions and cook until softened, 3 to 4 minutes. Then add the chopped garlic and cook 1 minute more. Add the artichoke hearts, olives, broth, remaining olive oil, and oregano. Add the chicken thighs back into the pan and top the chicken with the lemon slices.

5. Bring the mixture to a strong simmer, put the lid on, and reduce the heat to medium-low. Simmer over low heat for 12 to 13 minutes or until the thighs reach an internal temperature of 165°F when measured with a digital thermometer.

6. To serve, place the chicken thighs in shallow bowls and pour the vegetables and jus over the top. If you prefer thicker gravy, whisk together 1 tablespoon arrowroot starch and 1 tablespoon cold water in a small bowl until smooth. Remove the chicken thighs from the pan and stir the arrowroot mixture into the juices and stir. Cook for 1 to 2 minutes, until the juices thicken into gravy.

7. For extra veggies add steamed sliced zucchini on top of the chicken. Eat a salad too.

Eggplant Beef Casserole

Serves 6

Sometimes I decide what to cook based on what is on sale at the grocery. Last week eggplant, free range beef and shallot were all on sale so I prepared this tasty meal. I think this is a favorite.
It is pretty heavy meal so do not over eat. I prepare single serving to be about 1 cup with large salad. If you have extra it freezes well to have later as another meal.

1. 1 lb. ground beef (free range)
2. 2 eggplants, cut in slices
3. 4 shallots, minced (or 1 large onion finely chopped) – shallots have a mellow flavor
4. 4 garlic cloves, minced
5. 1 tsp. fresh rosemary, minced
6. 1 tsp. fresh oregano, minced
7. 2 cups of tomato sauce
8. 4 tbsp. extra-virgin olive oil
9. Sea salt and freshly ground black pepper to taste
10. 1 tablespoon of finely chopped fresh parsley or 1 teaspoon dried parsley

1. Preheat oven to 400 F.
2. To make sauce, in a large skillet over a medium heat, warm 1 tbsp. of olive oil and sauté the ground beef with the shallots, the garlic, the rosemary, and the oregano. Cook until the meat is evenly browned and all the liquid has evaporated about 10 minutes. Add tomato sauce, combine well and bring to boil. Reduce heat to low and simmer, covered for 20 minutes, stirring occasionally.
3. Remove lid, add parsley, salt and black pepper. Taste and adjust seasoning if necessary. Simmer for 10 more minutes.
4. While sauce is simmering, cut the unpeeled eggplants into ½ inch slices. Try to cut the slices the same size so cooks the evenly. Place the eggplant on a roasting pan and lightly coat (brush on) with olive oil on each side. Roast in the oven for 10 minutes, and then let cool for 5 minutes.
5. Once the eggplant slices are cool, divide the eggplant slices into 3 equal parts. Place a layer of eggplant slices on the bottom of the ovenproof dish. Spread half of the meat sauce, add second layer of eggplant slices then the rest of the meat sauce and finish it with the last layer of eggplant slices.
6. Bake for 15 minutes. Let it rest for 5 minutes before serving.
7. Server with green salad; greens, cucumber, red onion, radishes and olive oil for dressing and 8. Yummy !

Pumpkin Chicken Chili

Prep time
20 mins
Cook time
40 mins
Total time
1 hour
Serves: 10

3 lbs of chicken, cubed
3 cups organic pumpkin puree
2 cups bell pepper, diced
2 cups of red onion, diced
3 jalapeños, diced, seeds optional
1 cup chicken stock
28 ounces organic tomatoes with their juice, diced
6 ounces organic tomato paste
1 cloves of garlic, minced
3 tbsp chili powder
2 tbsp pumpkin pie spice
2 tbsp fresh cilantro, diced
1 tbsp cocoa powder
1 tsp ground coriander
1/2 tsp sea salt
1 whole cinnamon stick
2 tbsp coconut oil

1.Heat your coconut oil in a dutch oven over medium heat
2.Saute your onions until lightly browned, then add your bell peppers, jalapenos, and garlic and saute for another 5 minutes
3.Add in your chicken, chicken stock, organic tomatoes, organic tomato paste, chili powder, pumpkin pie spice, coriander, salt, and cinnamon stick and simmer for 20 minutes
4.Stir in your pumpkin, cilantro, and cocoa powder and cook for an additional 5 minutes
5.Reduce heat to low and let sit until ready to serve or serve immediately
6.Enjoy and if there is too much, you can freeze it and eat later on in the week


1 pound organic boneless, skinless chicken breast
2 table spoons olive oil
1 large red onion, finely chopped
5 large garlic cloves, minced
2 stalks celery, diced into 1/4 inch cubes
2 medium carrots, diced into 1/4 inch cubes
2 zucchini, diced
10 brussel sprouts, diced into small pieces
1 bell pepper, diced into small pieces
1 teaspoon sea salt
1/2 cup finely chopped fresh parsley
2 tablespoons arrowroot powder
1 cup organic vegetable broth ( trader joes)
1 savory pie crust

Rinse the chicken and pat dry. Cut the chicken into 1/2 inch cubes, transfer to a plate, and refrigerate.
Heat the olive oil in a large skillet over medium heat. Saute the onion and garlic for 8 to 10 minutes, until soft. Add the celery, carrots, and salt; cook covered for 10 to 15 minutes, until tender. Stir in the bell pepper, zucchinis, and chicken, and cook covered for 3 to 5 minutes, until the chicken is cooked through. Stir in the parsley.

In a small bowl, vigorously whisk the arrowroot powder into the vegetable broth until dissolved. Raise the heat under the chicken vegetable mixture, then add the arrowroot mixture, whisking constantly for about 1 minute, until

Pour the mixture into the crust, and serve hot.


2 cups flour (brown rice or almond)
1 teaspoon sea salt
2 teaspoons baking powder
1 cup water
3 tablespoons olive oil (approximate)
Tomato sauce (homemade, organic, tubed paste -- or none)
SPICES: Curry, sea salt, lemon pepper, garlic powder, ginger, dried red pepper flakes, oregano, thyme, fresh cilantro, basil, tarragon, etc.
TOPPINGS: Veggies, chicken, almond cheese
[Black olives, red onions, zucchini, garlic, ginger, spinach, colored bell peppers, jalapenos, whatever you want]

Preheat oven to 425°F.
Grease baking sheet.

Mix flour, salt, baking powder and water.
Knead for 2 minutes or until dough becomes workable.

Spread dough out on prepared baking sheet.
Spread oil over dough (prevents sauce from soaking in).
Spread with tomato sauce.
Sprinkle with spices.
Add favorite veggies, chicken, etc.
Sprinkle with shredded almond cheese (or not!).

Bake in 425°F oven for 10-15 minutes. Enjoy!


1 lb chopped chicken or steak, ground turkey or bison, or chopped chicken livers
1 cup cooked brown rice
2 tablespoons olive oil
2 tablespoons coconut oil
1/2 can unsweetened coconut milk
1 tablespoon curry
Couple shakes tumeric, cumin, corriander, chili powder, crushed red peppers, lemon pepper and sea salt (to taste)
Fresh cilantro and basil, chopped
4 cloves garlic, sliced
1 inch section ginger root, sliced
4 large brussels sprouts, sliced
4 stalks asparagus, 1/2 inch slices
1 turnip, 1/2 inch cubes
4 kale leaves, 1/2 inch slices or chopped
Small stalk broccoli, sliced (including stalk)
1 red onion, sliced in half rings
1 green zucchini, sliced
1 jalapeno, serrano or anaheim/hatch pepper, sliced with seeds intact

Brown meat in large frying pan or soup pot. Add olive and coconut oil, cook until done. Add half the dry spices. Stir. Add precooked rice (may substitute quinoa, millet, brown rice stir fry noodles) and canned coconut milk (use the whole can if you like, may have to add water anyway). Add the rest of the spices, fresh herbs and ginger root.

Add harder veggies first so they soften or cook a bit, in this order: brussels sprouts, asparagus, kale, turnips and broccoli. Stir through to mix. I find if I chop veggies as I cook, this gives enough time for the previously chopped and added veggies to soften and absorb flavor. Once cooked enough, add sliced jalapeno, serrano or anaheim/hatch pepper (seeds left in for added oomph), red onion, zucchini and garlic. Steam with veggies on top 5-10 minutes, stir and serve. Veggies should still be a little crunchy.

Makes 6 servings, enough for next day meals if live alone.

BISON BURGERS (makes 2 large burgers, 3 medium, 4 small or 8 mini)

1/3 red onion, diced small
1 large elephant clove garlic or 5 small cloves, sliced into small slivers
1 inch section ginger root, sliced into small slivers
2 serrano or jalapeno peppers, sliced and diced small
1 lb ground bison
1 teaspoon curry powder
1/2 teaspoon cumin
1/2 teaspoon chili power
1/2 teaspoon ginger root
1/4 teaspoon tarragon
1/2 teaspoon sea salt
1/2 teaspoon lemon pepper
1 tablespoon olive oil

Mix chopped onion, garlic, ginger root and serrano or jalapeño pepper in large bowl. Mix spices in measuring cup or small bowl. Add ground bison to onion mixture and pour spices on top. Mix/knead thoroughly. Shape into burgers and cook in olive oil in hot skillet until done, 15-20 minutes tops depending on size and thickness of burgers. Eat as a main entree without bun along with veggies and rice or sweet potato or lentils.


2 TBS lemon juice
1 1/2 tsp paprika
2 tsp ground tumeric
1 clove minced garlic
1/2 tsp salt
1/4 tsp cayenne pepper
4 chicken thighs
4 chicken drumsticks
2 tsp olive oil

I substituted the legs/thighs with split chicken breasts.

1. In a small bowl combine lemon juice,tumeric,paprika,garlic, salt, and cayenne pepper.
2. Loosen chicken skin slightly and rub spice mixture under skin. Place drumsticks and thighs (skin side up) in shallow roasting pan) Combine remaining tumeric and oil, brush on chicken. Cover and chill 2-4 hours.
3. Bake uncovered, in a 400 degree F oven for 40-50 minutes or until a meat thermometer inserted into the thickest portion registers 180 degrees F.

I mixed all ing. and brushed on top of skinless breast meat. I baked for 60-70 min. depending on size of split breast portions

For anyone who likes Pig's in a Blanket! I love this!

Cabbage Hotdish


1 1/2 to 2 pounds lean ground beef or turkey
1 tablespoon oil
1 large onion, chopped
1-3 cloves garlic, minced
1 small cabbage, chopped
2 cans (14.5 ounces each) diced tomatoes (fresh/frozen
1 can (8 ounces) tomato sauce
1/2 cup water
1 teaspoon ground black pepper
1 teaspoon sea salt


In a large skillet, heat olive oil over medium heat. Add the ground beef and onion and cook, stirring, until ground beef is no longer pink and onion is tender.
Add the garlic and continue cooking for 1 minute.

Add the chopped cabbage, tomatoes, tomato sauce, pepper, and salt. Bring to a boil. Cover and simmer for 20 to 30 minutes, or until cabbage is tender.
Yield: Serves 6 to 8

I added many additional spices, Basil,Oregano,Parsley, etc. I just dump and stir. I used some frozen tomatoes out of the garden and green peppers/chiles also. Use your imagination!


COCONUT SHRIMP CURRY (makes 6-8 servings)

1 lb medium shrimp
2 tablespoons coconut oil
1 can coconut milk (unsweetened)
OPTIONAL: 1 cup cooked brown rice, quinoa, lentils or beans
2 tablespoons curry powder
1 teaspoon garlic powder
3/4 teaspoon ginger
1/2 teaspoon lemon pepper
1/2 teaspoon sea salt
1/2 sweet potato
1 turnip
1 cup cabbage
1/2 green zucchini
1/2 red onion
4 brussels sprouts
2 mini bell peppers, red & yellow
1 jalapeno or serrano pepper (with or without seeds)
1 elephant clove garlic (or 3-4 regular)
1 inch section ginger root
2-3 handfuls spinach leaves

Boil shrimp, then shell and de-vein. Chop veggies into bite size pieces. I "chop" by holding veggie in one hand and cutting off small chunks.

Heat coconut oil in large skillet. Add shrimp and saute a few minutes then pour in coconut milk and spices. If desired, add precooked rice, quinoa, lentils or beans (I like sometimes without but goes further with). Add sweet potato, turnip and cabbage and cook to desired tenderness, 10 minutes max. Add remaining veggies except spinach (I include fresh garlic and ginger root in veggie category). Heat thru, maybe 5 minutes. (Veggies will be a little crunchy in keeping with our raw veggie diet. Cook longer if desired.) Toss in spinach and stir. Heat 1-2 minutes and serve

1 lb or less of cooked salmon
bunch of dill
chives or minced onion
cilantro or coriander
salt, pepper, lemon juice to taste

Mix in food processor, then mound into patties, roll in bread crumbs ( or substitute) and cook on both sides in olive oil.


tortillas made without flour
black beans, chili
cooked vegetables such as onions, red or green peppers
Chicken cooked (optional)
brown rice or quinoa
lime juice

Roll mixture up in tortillas place in baking pan and cover with salsa
bake for 35-40 minutes at 400.

Not to brag, but as good as anything you will taste in a restaurant. If you are not used to spending a lot of time cooking, you can learn. And if you cook for the week, once, you can freeze some for others meals. Get yourself a food processor and a blender - you can always get 2nd hand ones n thrift stores.

Sneaky "Mashed Potatoes"


1 head of cauliflower


Puree cooked & drained cauliflower and add salt, pepper and butter.

Roasted Vegetable Medley

2 cups of baby carrots
2 cups of brussels sprouts cut in half
2 cups of radishes cut in half
2 onions quartered
Half a cauliflower cut into fluerettes.
1 �- 2 cups cup of extra virgin olive oil
1 tablespoon of coarsely ground sea salt
1-2 teaspoons of black pepper
4 cloves of garlic minced
2 lemons juiced (optional: zest lemons to be added in oil mixture below for more flavor)


In a roasting pan combined all ingredients. Combine olive oil, lemon juice, salt and pepper. Toss mixture over all vegetables. Make sure the vegetables are thoroughly covered. Roast in the oven between 375 and 400 degrees, for up to 45 minutes or until all vegetables are cooked-if vegetables are slightly charred or golden, this will only add to the overall flavor. Once finished allow vegetables to slightly cool, then enjoy.

Coconut Chicken with Spinach

1 large chicken breast
3 cups baby spinach
1 large onion, chopped
1/2 cup coconut milk
3 tbsp coconut oil
Handful of almonds


Chop up the almonds in the food processor, then lightly brown them in a pan with coconut oil. Set aside.
Add the coconut milk and spinach to a pot, then cover on a low heat and simmer.
Now saute the onions in a pan for 2 minutes. Cut the chicken into squares, add it to the pan and leave until thoroughly cooked.
Take the chicken and onions, and add them to the pot with the coconut milk and spinach. Stir and cover for 2 more minutes.
Serve garnished with toasted almonds, salt and pepper.

Avocado-stuffed Bell Peppers

2 cups of Brown Rice
4 large green Bell Peppers
1 large Onion, diced
1 Jalapeno, diced (optional)
1 Avocado, diced
1-2 cloves of Garlic, diced
1/2 tsp. Olive Oil
1/2 tsp. Oregano (or other preferred seasoning)
Sea Salt and fresh ground Black Pepper to taste
1/4 cup grated Almond Cheese

TO START:I learned this trick of barely slicing off the bottom of the bell pepper to make a flat spot for the pepper to stand on, after that cut off a fairly generous amount of the stem end of the pepper, because you'll be chopping that up to add to the stuffing mixture. Then remove seeds and stand the peppers up in a baking dish you've lightly coated with olive oil.

I only used about a third of the Jalapeno- diced it up, combined that with fresh garlic, the left over diced bell peppers, and onions then saut�ed it all in olive oil and seasoned it (even added about a tablespoon of homemade salsa in the process) before combining it with the (cooked) Brown Rice. After it's all mixed up you just stuff the peppers and bake them in the oven (375 degrees) for 30 minutes. Then I took a spoon and made some room in the center of the pepper and packed in the diced avocado, topped it all with salsa, a little left over rice and the almond cheese and baked it for about 8-10 more minutes.

There are MANY different ways to make Stuffed Peppers, so feel free to have fun with it and make it your own! Most of all, enjoy!

Brown Rice, Beans and fresh Pico de gallo!

2 CUPS BROWN RICE (pre-soaked overnight) rinsed.

1. Use the ratio of 2 parts water to 1 part long-grain brown rice. Combine the rice and water. Bring to a boil over high heat.

2. Once the water is boiling, turn the heat to as low as possible so that the pot is just barely simmering. Cover with a tight lid and simmer for 40-45 minutes, checking occasionally. You're done cooking when all the water is gone.

3. When all the water has evaporated, move the rice to a cold burner and let the pot sit covered for 10 minutes. Fluff with a fork and serve.

4 CUPS BEANS (pre-soaked overnight)
Put the beans in a large pot and add enough cold water to cover by two or three inches. Do not cover. Bring the water to a boil then reduce heat to low. Continue cooking for 40-45 minutes or until done. Remove from heat. Cover and let stand, then drain.

Barbecued whole Snapper Recipe

1 kg (about 2 pounds) whole snapper
Salt and pepper
3 garlic cloves chopped (for marinade)
tablespoon chopped fresh basil leaves
tbsp chopped fresh parsley
10-12 tablespoons extra-virgin olive oil
1 lemon sliced


Preheat a barbecue to medium-high. Clean the surface of the grill with a grill brush. Brush the surface of the hot grill with vegetable oil.

Rinse fish inside and out under cold running water. Clean and scale fish and remove excess fins to prevent burning. Pat dry with paper towel. Make 3 shallow cuts,a half of inch-deep, in thickest part of each side of fish.

In a medium bowl, add 7 tablespoons of olive oil, salt, herbs, pepper, and 2 garlic cloves (chopped).

Put the fish into suitable plate, and add 3 tablespoons of olive oil all over over the fish. Use a little bit of the marinade to the incisions and the center of the fish and season both sides with salt, pepper and oil. Leave it for a half of an hour (till grill is ready).

Place the snapper on the preheated grill. Barbecue the snapper, for 20 to 25 minutes (or until cooked through), turning halfway.

Mix minced garlic with the batter. Brush bread lightly with this. During last 5 minutes of grilling, place bread around outer edges of grid to toast, about 4 minutes, turning once.

Carefully transfer grilled fish to a serving plate. Use the rest of the marinade as a dressing. Serve with the sliced lemon.


Cut the cucumber in half length ways and use a teaspoon remove the seeds. Cut in half again lengthways then slice thinly. Combine the cucumber with the tomato, red onion, red capsicum and olives in a medium bowl. Drizzle with Apple Cider Vinegar and Olive Oil. Add salt and pepper.


Tip: When selecting fish, look for bright clear eyes, not cloudy and sunken eyes as this will show you how fresh the fish is.

Bon appetit!

Lettuce Wraps


3 to 4 leaves of romaine lettuce
1 tomato
1.2 cup of bean sprouts
� cup of tahini
� cup red onion


Cut tomato into sliced or dice, dice onion assemble on lettuce leaves with bean sprout. Top with tahini and roll

Eggplant Chicken Pizza

4 chicken breasts sliced and cooked
1 eggplant
1 cup home made tomato sauce
� cup olive oil


Cut organic chicken breast into cubes. Cook in a pan until done season with salt and pepper. Cut egg plant into slices (circles) and lay on a baking tray bake in the oven for 30 mins at 350 degrees. Add sauce and chicken bake for 5 more minutes until done.

Chicken "Nuggets"

4 cups of organic chicken freshly ground
� tsp garlic powder
� tsp onion powder
� salt
1 egg
� cup ground almonds or almond flour


Mix ground organic chicken with garlic powder, onion powder, salt and pepper. Form into balls in a separate dish crack and egg beat well. Coat chicken balls with egg then dip in almond flour/meal. Put on baking dish and bake for 30 to 40 minutes at 400 degrees. Or fry in coconut oil. Serve with steamed broccoli!

Avocado Meatloaf

1 egg
1 avocado peeled and pit removed
1/4 cup of butternut squash already cooked
1 lb ground meat


Put egg, avocado and butternut squash in the food processor.
Mix until completely blended.
Then added 1lb of ground meat and blend again.
Put the mixture in an 8x8
square pan and bake at 350 for about 45 minutes.

Millet Burgers

1/2 cup dry millet (soak in water overnight & rinse)
1 1/2 cups water
1 large onion, finely chopped
3 cups dark greens (kale, spinach etc)
2 stalks celery, minced
2 carrots, minced
2 tsp. sea salt
2 tbs cumin
1/2 tsp. chili powder
pinch of cayenne pepper
1 1/2 cups millet flour (or gluten-free flour of choice)


Add 1� cups of water to a pan, and bring to a boil. Add the (soaked and drained) millet, reduce heat to a simmer; cover for 15-20 minutes

Preheat an oven to 400F and chop veggies

In a large pan, cook the onion in coconut oil, then add the veggies. When they're tender, remove from heat, add the freshly cooked millet mixing well.

Transfer the mixture to a large mixing bowl, and add all of the seasonings, followed by the millet flour. This mixture may be moist.

Scoop the dough with a � cup measure, and plop it onto a baking sheet lined with parchment paper. Form dough into burger-shaped patties (makes 7)

Bake at 400F for 10 minutes, then flip and bake for another 10 minutes until firm and crispy.

Grass fed Burgers with Turnip Mash

1 pound of organic/grass-fed/hormone free meat
3 large turnips
1 tbs coconut oil


Form meat into patties and fry in coconut oil; season to taste. Cut up turnips and boil until tender strain water and save for soups. Put soft turnips in food processor and blend add abit of water and coconut oil and seasoning of choice.

Lemon Chicken Kebobs

1/4 cup olive oil
2 tbs fresh lemon juice
3 garlic cloves, crushed
1/2 tsp. coarsely cracked pepper
1 1/4 pounds skinless, boneless chicken breasts, cut into bite sized pieces
2 bell peppers


Preheat broiler, or light grill. Soak wooden skewers in water for 20 minutes to prevent them burning. Meanwhile, in a small bowl, combine oil, lemon juice, garlic and pepper. Add chicken pieces, and toss to coat. Marinate 15 minutes. Cut up peppers

Thread 3 or 4 chicken pieces alternating with pepper onto each wooden skewer, reserve marinade. Grill chicken over hot coals; baste frequently with marinade and turning, for 12-15 minutes.

Spaghetti Squash and Tomato Sauce

1 large spaghetti squash
2 cups of home made spaghetti sauce
meat of choice (optional)


Split the squash in half scoop out the seeds and reserve. Put squash into a baking dish and cook at 400 for 35 mins. In the meantime clean the seeds and put them in a pan with coconut oil cook them till done. Then add homade or organic spaghetti sauce to the pan along with meat. Cook until done. Scoop out the innards of the squash, and top with sauce.
Eat the toasted seeds for dessert or top your spaghetti

Fried Cauliflower "Rice"

2 cups cauliflower "rice"
2 Tbs coconut oil
� cup chopped broccoli
3 tbs green onion, chopped
2 garlic cloves, minced
2 eggs
Coconut amines
Sea salt


Blend 1 head of cauliflower in a food processor to get it to resemble rice!

In a large skillet, saut� garlic in coconut oil, over medium heat. Add in the carrots and a splash of water to prevent sticking, and cook for 5 minutes, or until crisp-tender. Then add the green onion and eggs, which will start to cook quickly.

Add in the cauliflower rice, along with a splash of coconut amines and salt. Stir to combine and heat thoroughly, about 3-5 minutes. Serve hot

Homemade Quinoa Pasta with Nut Pesto

1 cup of homade pesto
1-1/2 cup of quinoa flour
1 egg


Gently beat the egg and salt together. Add 1/4 cup flour. Mix well, then add more flour, 1 tablespoon at a time until dough is well formed.

On a well-floured surface, roll dough out into a rectangle shape.

Cut your pasta using a pizza cutter or knife. Cut pasta to desired width.

Boil 1 quart of water. Add 1-2 tbs of salt to water.

Add pasta to boiling water. Boil 5 to 8 minutes. Drain.

Add pesto and serve!

Pepper Beef with Spaghetti Squash Noodles

10 radishes
beef or meat of choice
1 large bell pepper
1 large red pepper
3 cloves of garlic
2 handfuls of greens
� cup tahini
Hot pepper
3 tbs coconut oil
salt and pepper to taste


Bake squash reserve seeds for snacking and scoop out insides.

Cut up radishes, pepper, greens garlic and beef. Add to a hot pan with coconut oil the meat cook until almost done add the veggies cook lightly add the tahini and hot pepper then add the squash "noodles" cook until done

Stuffed Grape Leaves

1 1/2 lb Ground lamb or meat of choice
1 onion; chopped fine
1 bunches of Parsley; chopped
1 bunch Fresh mint; chopped
1 cup Pine nuts, sunflower seeds, or other nuts chopped finely
1/2 cup Fresh lemon juice
1/2 cup Olive oil
1/2 tsp Oregano
1/2 tsp Salt
1/2 tsp Pepper
1 Jar grape leaves (washed and stems removed)
Water (as needed)


In a large bowl place the lamb, onions, parsley, mint, pine nuts, lemon juice, olive oil, oregano, salt, and pepper. Mix the ingredients together with your hands so that they are well combined. Lay a grape leaf out flat. Place approximately 3 ounces of the lamb mixture in the center of the grape leaf. Fold over the stem end. Fold over the two sides. Roll up the grape leaf so that the mixture is completely encased. Repeat this process until all of the meat mixture is used.

Preheat the oven to 350 F. Line the bottom of a large baking dish with approximately 10 grape leaves. Place the stuffed grape leaves in the dish so that they are tightly packed. Cover the stuffed grape leaves with water and bake them for 1 hour.


2 1/2 lb chicken
2 large leeks, cleaned and chopped
1 1/2 quarts water
1 bay leaf
1 tsp thyme leaves
1 bunch parsley
2 tsp salt
1 tsp pepper
1 head of celery chopped


Rinse chicken under water both inside and out; drain well, pat dry with paper towel.; cut chicken in half. Place chicken, leeks, water, herbs and salt in heavy-based pan. Bring slowly to the boil; reduce heat to low. Simmer uncovered 1 1/2 hours, removing froth occasionally. Discard bay leaf and parsley

Carefully remove chicken halves from the pan; cool slightly. Shred fresh coarsely, discard the bones.

Cold Shrimp Stuffed Avocados

3 large avocados
Juice of 1 lemon
1 pound cooked shelled shrimp chopped (reserve 6 whole shrimp),
1 hot chili pepper, deseeded, chopped fine
1 hard boiled egg, chopped
24 black olives, chopped
� cup of homade mayonnaise pepper
3 tbs parsley chopped


Cut avocados in half lengthwise, pit, and scoop out the flesh. Put the flesh into a bowl, then sprinkle the shells with a little lemon juice to prevent darkening. Mash the avocado flesh with a fork. Add the shrimp, hot pepper, egg and olives and mix well. Add enough mayonnaise, beginning with 1/3 cup, to bind the ingredients together. Pepper to taste. Stuff the avocado shells with this mixture. Top each with one of the reserved shrimp and sprinkle with parsley

Baked Fish with Green beans

2 pieces of fish
1 onion diced
1 pound of green beans
� cup of olive oil
2 tbs of lemon juice
1 tsp sea salt


Preheat oven to 400 clean fish and pat dry. Cut green beans into pieces mix with onion and lay in a baking dish. Place fish on onion green bean bed. Add lemon and olive oil bake for 45 mins or until fish flakes.

Poached fish with lemon

3 green onions, cut into 2 inch long pieces
1 tbs extra virgin olive oil
1 red onion, cut lengthwise into thin slices
1 carrot, cut into thin matchstick pieces
4 fish fillets
2 lemons


Heat oil in a deep skillet over medium heat. Add onion and saut� 3 minutes. Add carrot and cook 2 minutes. Stir in green onions. Spread vegetables evenly over bottom of skillet. Lay fish on the vegetables in skillet.

Add a small amount of water just to cover the bottom of the skillet. Cover and cook until fish is just opaque in the center, about 10 minutes. Gently transfer fish to a serving platter. Top with vegetables. Just before serving, squeeze the lemons over the entire dish.

15 min Shrimp Curry

1 onion chopped
1-2 cups frozen shrimp
� tsp cayenne
2 cloves of garlic chopped
3 tbs curry powder
� cup unsweetened coconut milk
2 cups vegetables, broccoli and yellow squash


Stir fry shrimp and veggies in coconut oil and add little water until thawed through and almost hot add 1/4 coconut milk and curry powder, stir to coat and cook until heated through.

Saut�ed Kale

1-pound fresh kale chopped
1 large garlic clove, crushed
1 tbs olive oil
2 tbs pine nuts, lightly toasted
2 tbs lemon juice


Cook the kale in a large pot of boiling water until tender, about 10 minutes, drain well. Coat a large skillet with oil. Saut� garlic over medium heat until just golden, about 3 minutes. Add kale to skillet. Stir in the 1 tablespoon olive oil, saut� until heated thru, about 5 minutes. Stir in pine nuts, remove skillet from heat. Sprinkle kale mixture with lemon juice. Transfer to a shallow serving dish, Serve immediately.

Stir-Fried Bok Choy with Ginger and Garlic

1 tbs coconut oil
2 cloves garlic, minced
1 tablespoon minced fresh ginger
8 cups chopped fresh bok choy
2 tbs coconut animus
Salt and ground black pepper


Heat oil in a large skillet over medium heat. Add garlic and ginger and cook 1 minute. Add bok choy and coconut animus. Cook 3 to 5 minutes, until greens are wilted and stalks are crisp-tender. Season, to taste, with salt and black pepper.

Curried Cabbage

3 tbs coconut oil
1 tsp turmeric
4 cups shredded cabbage
1/2 tsp salt


Put a pan over medium heat. Add a few tbs of oil add the turmeric cook together for just a minute. Stir in the cabbage, add the salt and stir-fry for a few minutes. Mixing the cabbage and spices together. Add a couple of tbs of water, cover, and let the cabbage steam for a couple more minutes, until it is tender.

Italian Spinach

3 pounds spinach, washed and trimmed
2-3 tbs olive oil
1/2 cup pine nuts/sunflower seeds
1 garlic clove, mashed
2 tsp lemon juice
1 tsp coconut oil


Cut any large spinach leaves into pieces. Heat the oil in a deep frying pan. Cook the nuts, stirring constantly until they are golden. Add the spinach, garlic, lemon juice, and pepper to taste. Cook covered, shaking the pan to prevent sticking, for about 4 minutes

Olives and Broccoli

1 head broccoli
1 tsp. extra virgin olive oil
juice and zest of 1 lemon
1/2 cup oil-cured olives, pitted and minced
1 red bell pepper, roasted in an oven chopped


Split broccoli lengthwise into spears, trimming off any coarse stems and leaves. Bring a small amount of water to a boil over high heat. Add broccoli and steam until bright green and crisp-tender, about 4 minutes. Drain and transfer to a bowl. Immediately drizzle lightly with oil and toss gently. Stir in lemon juice and zest, bell pepper, and minced olives and turn the ingredients gently to combine.

Brussel Sprouts

2 tbs coconut oil
1 pound Brussels sprouts, halved
1/2 large onion, chopped
Salt and freshly ground black pepper


Melt coconut oil over high heat. Add onions and Brussel Sprouts and cook, stirring occasionally, until sprouts are golden brown, 8 to 10 minutes. Season with salt and pepper, to taste.

Mashed Rutabaga with Onions

1 rutabaga, diced (about 4 to 6 cups diced)
1 cup chopped onion
2 tbs olive oil
1/2 tsp salt, or to taste
1/4 tsp ground black pepper


Cook rutabaga and onion in a small amount of boiling salted water until tender. Drain and mash; add olive oil, salt, and pepper. Mash rutabaga and onions well.

South Indian curried turnips

1/4 cup coconut oil
1 tbs black mustard seeds
1 tbs finely chopped garlic
1 small red onion, finely chopped
1 fresh green chili pepper (such as serrano) seeded and minced
1 tsp ground cumin
1 tbs ground coriander
1 medium tomato, peeled, seeded, and finely chopped
1 pound turnips, peeled and cut into 1-inch pieces
1 cup unsweetened coconut milk
1/2 tsp ground turmeric
1 tsp salt
1 cup water
Dill, for garnish


Heat oil in a heavy-bottom skillet over medium heat. Add the mustard seeds and cook until crackling, about 2 minutes. Add the garlic, onion, and green chili and cook until onion turns golden brown, 4 to 5 minutes. Stir in the cumin, coriander, and tomato and cook, 5 to 7 minutes. Add the turnips, coconut milk, turmeric, and salt and mix until all the ingredients are well combined. Add water and cook, stirring occasionally, until the turnips are cooked, 15 to 20 minutes. Increase the heat to high and cook until any remaining water is evaporated, about 3 minutes. Serve hot, garnished with dill.

Turkey Breast w/ quinoa stuffing

Depending on the size of your turkey breast, this may be a lot for two people, but Thanksgiving without leftovers seems to be a shame, so either save this for a very small dinner, or plan to do multiples. Two breasts will likely feed 6 people, and only a few minutes more work than preparing one. OR consider cooking the stuffed breast and the herbed thigh recipe so you’ll have both light and dark meat.

The recipe makes enough stuffing for the turkey breast, but it’s easy to double if you’d like to have some to serve alongside. Reheat it in a covered dish, placing it in the oven with the turkey about 20 minutes before it’s done.

1 turkey breast, skin removed and reserved, meat butterflied and pounded out into a roughly rectangular shape 1-2 tablespoons olive oil salt and pepper for seasoning

For the stuffing: ½ cup quinoa, well rinsed and prepared according to package directions

2 tablespoons dried, fruit juice sweetened cranberries
1/4 cup Granny Smith apple, finely diced
2-3 green onions, chopped
½ teaspoon poultry seasoning
2 teaspoons butter (optional)

Add the butter to the hot quinoa and allow it melt. Stir in remaining ingredients and season to taste with salt and pepper.

To assemble: Spread quinoa stuffing over turkey breast.

Roll turkey up from a long edge and tie securely with butcher’s twine. Rub skin with a little olive oil and season the turkey with salt and pepper.

Bake in a 350° oven for about 20 per pound, or until a thermometer inserted into the roast measures 165°.

Remove the twine and slice turkey into ¼ inch thick slices. Serve while hot.

You can exclude the cranberries and apple if you are very sugar sensitive:)


Breads, Breakfast, Dinner, Lunch, Pie crust, Quiche, Quiche, Quiche

Prep 20 mins · Cook 15 mins

1 1/2 cups almond flour
1/2 teaspoon sea salt
1/2 teaspoon baking soda
1 tablespoon parsley
1/4 cup coconut oil or grapeseed oil
1 tablespoon water


Preheat the oven to 350.

In a large bowl, combine the almond flour, salt, baking soda, and parsley. In a medium bowl, whisk together the grapeseed oil and water. Stir the wet ingredients into the almond flour mixture until thoroughly combined. Press the dough into a 9 1/2 inch or deep dish pie pan.

Bake for 12 to 15 minutes. Remove from the oven and let cool completely before filling.