Wednesday, October 18, 2017

Herbed Crustless Quiche (“Squiche”)

Need a healthy and tasty meal for breakfast, lunch, or dinner? I got you. Quiche is delicious morning, noon or night, and this grain-free healing and hearty dish always satisfies. I like to serve with a side of sweet potato home fries for bfast or brunch, and a mixed greens veggie salad for lunch or din. Enjoy!

Herbed Crustless Quiche (“Squiche”)
Serves 4-6

1 medium spaghetti squash
1 lb pastured chicken pieces, cooked (I used leftovers) or cooked grass-fed ground beef
6 pastured eggs, whisked
Handful of kale
½ tbs dried parsley
½ tbs dried basil
½ tsp dried sage
½ tbs dried thyme
1.2 tbs dried rosemary
Sea salt and pepper, to taste

To bake squash:
1. Preheat oven to 400 degrees.
2. To bake squash, cut lengthwise, place in baking dish, and cook for 25 minutes (or till soft).
3. Remove from oven, allow to cool. Drain, discard seeds and scoop out flesh with a fork into a bowl.
4. Turn oven to 350 degrees.

OR cook squash in slow cooker:
Rinse squash and puncture with fork 10-15 times. Place in slow cooker, and splash of water, and cook on low for 4-6 hours. Halve lengthwise, remove seeds, drain and scoop out flesh.

5. In another bowl, whisk eggs, kale, cooked chicken and seasonings
6. Grease a pie dish with coconut oil, avocado oil, or grass-fed butter.
7. Place squash strands in the pie dish and press into an even “crust.”
8. Pour egg mixture into the pie dish on top of the squash crust.
9. Place dish in oven and bake for 30-35 minutes at 350 degrees.
10. Cool, slice, serve, and enjoy!

Wednesday, September 27, 2017

Spaghetti Squash Casserole (“Squasherole”)

I adore spaghetti squash, and this casserole is an easy and delicious one dish meal, loaded with clean protein, good fat and healthy carbs. I even like it better the next day, once it’s “set up," served cold! Dried herbs are convenient, but fresh ones make this dish super special. 

Spaghetti Squash Casserole (“Squasherole”)
Serves 4

1 medium spaghetti squash
1 pound grass-fed ground beef
1 large handful of spinach
2-3 carrots, diced or sliced into ribbons with veggie peeler
1 large zucchini, diced or sliced into ribbons with veggie peeler
1 can full-fat coconut milk, refrigerated and cream scooped out (use remaining water for smoothies)
2 pastured eggs
2 tsp garlic powder
2 tsp dried parsley
2 tsp dried basil
1 tsp dried thyme
2 tsp dried rosemary
1 tsp onion powder
½ tsp cinnamon (optional)
1 tsp sea salt
Coconut oil, avocado oil or butter for sautéing

1. Preheat oven to 400 degrees.
2. To bake squash, cut lengthwise, place in baking dish, and cook for 25 minutes (or till soft).
3. Remove from oven, allow to cool. Discard seeds and scoop out flesh with a fork into a bowl. Turn down heat to 375.

OR to cook squash in slow cooker:
Rinse squash and puncture with fork 10-15 times. Place in slow cooker, and splash of water, and cook on low for 4-6 hours. Halve lengthwise, remove seeds, and scoop out flesh.

4. While squash is baking, heat oil and sauté beef over medium till brown.
5. In other large skillet, heat oil and sauté all veggies till soft.
6. Combine cooked meat and veggies in one skillet. Add herbs, eggs, squash (drained), coconut cream and combine. Drain excess liquid (can reserve excess fat for future sautéing).
7. Grease a 9” x 13” baking dish.
8. Pour mixture into dish and smooth evenly.
9. Bake at 375 for 45 minutes or until bubbly.
10. Cool and allow to rest and set-up.
11. Serve and enjoy! It’s even better the next day, I prefer to drizzle with olive oil and sprinkle on a touch of sea salt 😊

Monday, September 18, 2017

Squash Cakes

I've been loving spaghetti squash lately since I've been following a lower-carb personalized gut healing protocol from Viome (, and these squash cakes are tasty little bites of fried goodness. They can be a little messy, so make sure your skillet is well-oil/buttered. Enjoy!
Squash Cakes

2 pastured eggs
1 teaspoon sea salt
1 medium spaghetti squash cooked, strands fluffed and moisture removed as much as possible
2-4 tbs grass-fed gelatin (more if needed to thicken)
Optional seasonings: dried parsley, garlic powder, nutritional yeast, goat cheese crumbles, pastured bacon crumbles
Coconut oil for frying

1. In a medium bowl, beat the eggs with seasonings of choice.
2. Add spaghetti squash strands and mix until coated.
3. Heat pan to medium and add oil.
4. Add the squash mixture in pancake sized dollops and press to flatten.
5. Cook till golden on both sides.
6. Serve and enjoy!

Tuesday, September 12, 2017

Keto Rainbow Cupcakes

I had the idea for these rainbow colored treats for a while, and the dream finally manifest into these tasty little cakes. I was pretty loose with the frosting ingredient amounts, so feel free to play around with the recipe and let me know what works for you. Enjoy! :)

Keto Rainbow Cupcakes
Makes about 12 cupcakes

For cupcakes:
¾ cup coconut flour
½ teaspoon baking soda
9 large eggs
½ cup salted butter, melted
½ cup xylitol (non-GMO)
1 tablespoon vanilla extract
1 tsp sea salt

For frosting:
½ cup salted butter
¼ cup xylitol (or more to sweeten)
½ cup coconut oil
½ tsp sea salt
1 tbs vanilla extract
Coconut flour to thicken as needed

Rainbow food colorings:
For green: add 30 Energybits spirulina algae tablets smashed into powder with a mortar and pestle
For yellow: add 1-2 tsps of turmeric powder
For pink: add 1-2 tbs of beet root powder

1. Combine coconut flour and baking soda in high speed blender
2. Add remaining ingredients and blend until smooth.
3. Pour mixture into 12 non-bleached cupcake liners in trays
4. Bake at 350° for 30-35 minutes
5. Remove from oven and frost.
6. Enjoy!

Monday, September 11, 2017

Gut Healing Tropical Green Smoothie

I love tropical flavors, and this tasty green drank hits all the high notes, with gut healing ingredients to boot. What's not to like?

Gut Healing Tropical Green Smoothie
Serves 2

1-2 cups kale
1-2 cups spinach
1-2 tbs grass-fed collagen powder
1 cup sliced pineapple
1 tsp. grated ginger
1 tsp Stevita stevia or raw honey
2 cups coconut milk (or coconut water or filtered water or a combination)
1 tbs lemon juice
1 tsp turmeric powder
1 tsp L-glutamine powder

1. Blend all ingredients until combined.
2. Enjoy!

Creamy, rich and guilt-free alfredo sauce? Sign me up! This recipe is a great way to get a ton of veggie into your day in the most delicious way :)

Creamy Cauli Alfredo Sauce with Chicken 
and Veggie Noodles
(makes about 2 quarts)

2 heads chopped cauliflower
1-2 tsp garlic powder
4 cups organic chicken broth (or vegetable broth for vegan option)
¼ cup nutritional yeast
1 tbs dried parsley
½ cup dry roasted cashews
Sea Salt & pepper to taste

10-12 organic chicken thighs
Olive oil and sea salt

Store bought veggie noodles of choice (or make your own with a spiralizer!)

For chicken:
1. Place chicken thighs in large pan or on baking sheet and drizzle with olive oil and sea salt. Massage oil and salt into meat.
2. Bake at 350 degrees for 1-1.5 hours or until golden brown.

For sauce (while chicken is baking):
1. In a large pot, steam cauliflower until soft.
2. Place steamed cauliflower and all other ingredients into the blender in batches, and combine until smooth. Will need tamper! This make take 2-3 batches.
3. Pour sauce into pot and heat on low on the stovetop to keep warm.

For noodles:
1. Sauté veggie noodles, if desired. Can also serve raw with the meal.

For serving:
1. Place veggie noodles on plate and top with chicken and sauce, OR combine sauce and noodles and top with baked chicken.
2. Enjoy!

Cauliflower Shrimp and Veggie Sushi

Sushi is a fun and interactive cooking experience. Back in my macro days, I ate rice like it was going out of style. Today, I eat much less grain, and cauli rice is a nice substitution. These can get messy, so make sure the "rice" is not too wet before attempting to roll! Bamboo mat needed :)

Cauliflower Shrimp and Veggie Sushi

5 cups riced cauliflower (I purchased pre-made at Trader Joe’s)
3 tbsp coconut oil
2 tbsp coconut vinegar (or apple cider vinegar)
1 tsp sea salt
2/3 cup full fat coconut milk
2 heaping teaspoons Great Lakes Beef Gelatin
Coconut aminos for serving (I like Coconut Secret brand)
1 ripe avocado
½ lb wild shrimp (from Gulf coast)
1 large carrot
1 cucumber
Nori seaweed sheets

For rice:
1. Heat oil in a large pot and add cauliflower. Sauté until soft, stirring often.
2. Add salt, vinegar and sprinkle in gelatin and stir to combine.
3. Add milk and stir it continuously as it comes to a boil and until most all liquid is evaporated.
4. Flatten rice to the bottom of the pot and set to cool in the fridge (or freezer).

For rolls:
1. Place nori sheet on bamboo mat, shiny side up.
2. Spread a handful of cooled rice on the nori sheet, leaving the upper third empty.
3. Place veggies in the middle of the sheet in a horizontal line.
4. Roll the sheet up slowly, applying even pressure, until rolled completely. Seal with a touch of water (like sealing an envelope).
5. Slice with sharp knife.
6. Serve with coconut aminos for dipping.
7. Enjoy!