Quick Italian Meatballs

I love meatballs, but often they contain breadcrumbs which means I avoid them and that's a bummer. SO I make my own and these are a snap to throw together and quite tasty. Also, they're great on salads, mixed with veggies and squash, or on sweet taters :)

Quick Italian Meatballs

For recipe: go HERE

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

For recipe, go HERE

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

For recipe, go HERE

Squash Cakes

I've been loving spaghetti squash lately since I've been following a lower-carb personalized gut healing protocol from Viome (viome.com/tcd), 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


For recipe, go HERE

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!

Herbed Cauliflower Biscuits

Who doesn't love a good biscuit? Back in the day, I used to HOUSE a basket of cheddar bay biscuits at Red Lobster...true story. Since I've wise'd up, these simple grain-free and keto-friendly treats do the trick. Slather with grass-fed butter to upgrade ;)


Herbed Cauliflower Biscuits
Makes about 16 muffins



For recipe, go HERE

Nutty Kale Salad

We all know that kale is a nutritional rockstar, and this salad offers a tasty and vegan-friendly way to get it in: cover kale with this creamy, zesty, healthy fat loaded homemade dressing. Great with or without the pastured, hard-boiled eggs.

Nutty Kale Salad
Serves 4-6

For recipe, go HERE

Keto Lemon Cheesecake Bars with Blueberry Sauce

My mom requested "something lemony and creamy" for her birthday dessert, and this recipe was borne. Very satisfying, but not over the top rich or sweet. Keep it simple and make the filling minus the crust to serve in ramekins with fresh berries as a simple treat. 

Keto Lemon Cheesecake Bars with Blueberry Sauce
(Makes 24 small bars)

Crust:
2 Large eggs
1 1/2 cups almond flour
1/2 tablespoon cinnamon
¼ cup xylitol
1/3 cup butter, melted
1/2 teaspoon sea salt
1/2 tsp baking powder

Cheesecake filling:
3 packages full-fat organic cream cheese
3 large eggs
½ cup xylitol
1 tsp vanilla
1/2 teaspoon sea salt
4 tablespoon fresh lemon juice
8-10 drops doTerra lemon essential oil
Garnish: organic lemon zest

Blueberry topping (optional):
One 10oz bag frozen blueberries
2 tbs xylitol
2 tbs arrowroot

For crust:
1. Preheat oven to 325 degrees.
2. Mix all crust ingredients together. Add more coconut oil or butter if too dry.
3. Evenly distribute crust mixture in 9” x 13” pan.
4. Bake crust for 18-20 minutes at 325 degrees.

For cheesecake, topping and assembly:
1. While crust is baking, place all filling ingredients in large mixing bowl and combine with hand mixer until fully incorporated.
2. Once crust is lightly browned, remove from oven (leave oven on).
3. Spread cheesecake mixture evenly over crust.
4. Garnish with lemon zest.
5. Bake cheesecake at 325 degrees for 45 minutes.
6. Make topping: put blueberries, xylitol and arrowroot in saucepan and heat over medium, stir intermittently till warm and gooey.
7. Once done, allow to cool and then set in fridge for 1-2 hours or until firm.
8. Slice into bars. Top with blueberry sauce and a sprinkle of sea salt.
9. Enjoy!

Variation without crust:
Make filling and pour into ramekins.
Bake at 325 degrees for 45 minutes.
Top with blueberry sauce and enjoy.

Keto Cocoa Cookies

Pittsburgh weddings often have a "cookie table" to pay homage to Eastern European tradition. My keto-loving friends recently wed, and I made a batch of these simple low-carb treats to celebrate :)

Keto Cocoa Cookies 

Cookies:
1 ¼ cup almond butter
2 large eggs
2/3 cup cocoa powder
2-3 tsps stevia
½ tsp sea salt
¼ tsp cinnamon
¼ cup raw cacao nibs (optional)

Frosting:
½ cup almond butter
¼ cup coconut cream
2 tsps stevia

1. Blend all ingredients in blender until thick paste forms.
2. Scoop out paste and hand roll into balls.
3. Place balls on baking sheet and flatten with fork, criss cross style.
4. Bake at 300 degrees F for 10-12 minutes.
5. While cookies bake, make frosting: combine all ingredients in bowl and mix with hang mixer until combined.
6. Once cookies have baked and cooled, garnish with frosting. Add a sprinkle of sea salt if desired.
7. Enjoy!

Guacamole Stuffed Eggs

I looove avocados and add them to recipes when I can for added creaminess and good fat :) Try my twist on the classic deviled eggs, perfect party app, snack, or meal on the go.


Guacamole Stuffed Eggs

6 eggs
2 small ripe avocados
Juice of 3-4 limes
1 tsp Garlic powder
½ tsp Onion powder (optional)
Minced fresh cilantro to taste (optional) and as garnish
Sea salt to taste

1. Place all the eggs in a saucepan filled with cold water and bring to a boil. Turn off the heat as soon as the water boils and let the eggs cook for 10 minutes.
2. Immerse the eggs in cold water to stop cooking.
3. Peel the eggs once cooled.
4. Cut the peeled eggs in half lengthwise. Remove yolks and place on a plate.
5. In a bowl, mash avocado and all seasonings together until smooth and creamy
6. Fill each egg white with mixture.
7. Garnish with cilantro leaves.
8. Serve and enjoy!

Pumpkin Coconut Energy Bites

These festive, simple and tasty bites are sugar free and perfect for on the go energy and carbs. Yummo.

Pumpkin Coconut Energy Bites

Dry:
2 cups Coconut, Shredded
2 teaspoons Pumpkin Pie spice
1 tablespoon Coconut Flour
¼  teaspoon Sea Salt
⅛ teaspoon Baking Powder
1 tsp Stevita stevia

Wet:
½ cup Pumpkin, Canned
1 tsps vanilla extract
¼ cups melted Coconut Oil
2 organic eggs

1. In a bowl, combine dry ingredients: coconut, pumpkin pie spice, coconut flour, salt, stevia and baking powder.
2. Stir in wet ingredients: pumpkin puree, vanilla, eggs and melted coconut oil.
3. Form into bite-sized slightly flattened balls.
4. Place on a parchment lined baking sheet (or coconut oil greased) and bake at 350F for 18-20 minutes.
5. Enjoy!

Cocoa Cake Bars

I experimented with these treats for Father's Day and I was pretty pleased. Dad loves his chocolate! They are very easy and he enjoyed :) 

Cocoa Cake Bars

1 1/3 cup coconut flour
¼ tsp aluminum free baking soda
1 tsp sea salt
2/3 cup organic naturally sweetened chocolate chips (OR 2/3 cup cocoa powder plus 2 tsp stevia)
½ cup melted organic coconut oil
6 pastured eggs
1 can organic, full-fat coconut milk
½ tsp organic cinnamon powder
1-2 tbs vanilla extract

1. Pre-heat oven to 350 degrees and grease a 9 x 9 inch baking pan with coconut oil.
2. Put all ingredients in blender and combine until mixture thickens.
3. Spoon batter into greased baking dish and smooth with spatula.
4. Bake at 350 for 20-25 minutes (test with knife in middle to make sure it’s done).
5. Allow to cool.
6. Slice and top with whipped grass-fed cream or coconut cream and berries.
7. Enjoy!

Peach Blueberry Cobbler

Nothing says summer like cobbler. I made this healthy treat for Memorial Day weekend and it's super easy and tasty. I ate mine with melted grass-fed butter and it was a slice of heaven :)

Peach Blueberry Cobbler

5 fresh peaches, washed, peeled and sliced

1 pint fresh blueberries, washed and dried

Juice of 1 lemon

1/3 c melted coconut oil

¾ c coconut flour

4 pastured eggs

2 tbs honey or 1-2 tsps stevia

2 tbs vanilla extract

1 tsp aluminum free baking soda

2 tsp sea salt

2 tbs melted grass-fed butter (optional)

1. Preheat oven to 350 degrees.

2. Place peach slices and berries in baking dish.

3. Sprinkle over with lemon juice and sea salt.

4. In mixing bowl, combine eggs, coconut oil, vanilla and butter. 

5. Add flour, stevia and baking soda and mix thoroughly. 

6. Pour batter over fruit in dish and spread evenly.

7. Sprinkle a pinch of sea salt on dish and place in oven

8. Bake for 30 minutes or until golden brown.

9. Serve with grass-fed whipped cream or melted butter. Enjoy!

Lemon Vanilla Shortbread

This shortcake is dense, with a delicate lemon flavor. I like to serve it traditionally like strawberry shortcake: place a slice in a bowl, top with whipped grass-fed heavy cream/coconut cream, berries, and pour over a few splashes of raw milk/coconut milk.

Lemon Vanilla Shortbread

Dry:
1 cup coconut flour
½ cup arrowroot starch
1.5 tsp baking soda
1 tsp sea salt

Wet:
1 cup melted coconut oil
2-3 tsp stevia
2/3 cup unsweetened applesauce
8 tbs fresh lemon juice
2-3 tbs vanilla extract
4 pastured eggs
zest from 1 organic lemon

Coconut oil for greasing pan

Topping:
Whipped grass-fed heavy cream or coconut cream (add a touch of stevia, lemon juice and vanilla extract to taste if desired), fresh berries.

1. Preheat oven to 325 degrees.
2. Grease 9-inch glass baking dish with plenty of coconut oil.
3. Place dry ingredients and wet ingredients in separate bowls. Mix until combined.
4. Add wet ingredients to dry and combine.
5. Pour batter into greased baking dish and smooth with spatula.
6. Place in oven and bake 35-40 minutes or until golden brown and an inserted toothpick comes out clean.
7. Once done, remove from oven, and allow to cool. Serve topped with whipped cream, berries, and even in a dish with a splash of raw milk or coconut milk.

Carrot Spice Cake

I had a lot of fun making this recipe; was originally going for a healthy carrot cake, but turned out to taste more like a tasty spice cake. Would also be nice baked as a loaf a la banana bread, sliced and served with lots of melted grass-fed butter or coconut butter.

Carrot Spice Cake

Wet ingredients
3-4 cups chopped organic carrots (depending on how “carrot-y” you want the flavor)
¼ cup grade b maple syrup
10 pastured eggs
2 tbs organic vanilla extract
1 cup organic coconut oil, melted on stove

Dry ingredients:
¾ cup coconut flour
1.5 tablespoons cinnamon
1 tsp ground clove
1 tsp ground ginger
1 tsp aluminum-free baking soda
1-2 tsp Stevita stevia
1 tsp sea salt

Frosting:
3 cans organic, full-fat coconut milk, refrigerated overnight (or put in freezer for 20 minutes)
2 tbs arrowroot starch
1 tbs organic vanilla extract
1 tsp Stevita stevia
1-2 tsp freshly grated nutmeg
Pinch of sea salt

Garnish options: fresh grated carrots, toasted coconut flakes, chopped walnuts, cinnamon, clove powder

1. Preheat oven to 325 degrees.
2. Place all wet ingredients in high-speed blender and mix until smooth (or leave a bit chunkier, depending on preferred texture).
3. Place all dry ingredients into mixing bowl and whisk until combined.
4. Pour wet mixture into dry mixture and gently stir until thoroughly combined.
5. Grease two 9 inch pans with coconut oil (or use parchment paper).
6. Pour batter into both pans.
7. Bake in oven for 40-45 minutes, or until golden and a knife comes out clean.
8. Remove from oven, allow to cool.
9. While cakes cool, make the frosting.
10. Scoop out cream that has risen to top of cans of coconut milk and place in bowl. Reserve coconut water to add to smoothies! May add a bit of coconut water to frosting to thin if desired.
11. Also add other frosting ingredients and whip with a hand mixer (or in blender) 4-5 minutes or until desired consistency is achieved.
12. Ice the top of one of the cakes then place the second cake atop the first and ice the entire cake.
13. Garnish, serve and enjoy!

Eggnog Latte

A creative new twist on brekkie that packs a powerful punch of good fat and clean protein. 

Eggnog latte

2 raw, pastured eggs
2-3 tbs cold-pressed, organic coconut oil
2-3 cups hot filtered water
2 tsp vanilla extract
1 tsp cinnamon
½ teaspoon clove
1 tsp maca powder
½ teaspoon freshly grated nutmeg
pinch of sea salt
1-2 tbs Great Lakes Collagen powder (optional)

1. Blend all ingredients on high until frothy.
2. Garnish with freshly grated nutmeg or top with grass-fed whipped heavy cream.
3. Enjoy!