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

Smoked Salmon Caesar Salad

I love smoked salmon AND Caesar salad, so I combined the two to create this super simple and keto/paleo/AIP friendly salad. I scored the sockeye salmon (sugar free!) at Trader Joe's for the win :)

Smoked Salmon Caesar Salad

Serves 2

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

Crunchy Sardine Salad

I LOVE canned wild sardines, the perfect convenience superfood. I often take a few cans along during trips as a back-up clean protein source. This tasty salad makes a great meal, even breakfast!

Crunchy Sardine Salad
Serves 4-6

For recipe, go HERE

Spaghetti Squash Boats

I love the versatility of spaghetti squash, a low starch veggie with satisfying texture. What's not to like? These squash boats are simple to make, fun to eat, and pretty enough to serve for a dinner party. The recipe is easily modified, feel free to load up the boats with your fave veggies or other healthy proteins.

Spaghetti Squash Boats
Serves 8

Ingredients:
4 medium spaghetti squash
1 lb grass-fed ground beef
1 large onion, diced
4 garlic cloves, minced
1 cup fresh mushrooms, sliced
1-2 cups organic marinara sauce (no sugar), depending on preference for amount of liquid
2 cups cabbage, shredded
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon sea salt
1/8 teaspoon black pepper
Olive oil (for sauteing)
Optional toppings: feta cheese or roasted cauliflower crumbles,  fresh basil

Directions
1. Preheat oven to 375 degrees.
2. Cut squash in half lengthwise; scoop out seeds. Place cut side down in a baking dish with 1/2" of filtered water. Bake, uncovered for 35- 40 minutes or until tender.
3. While squash is baking, saute minced garlic and onion in olive oil over medium heat in a large skillet or pan until fragrant.
4. Add remaining filling ingredients to skillet and cook until meat is no longer pink.
5. Remove cooked squash from oven. When cool enough to handle, scoop out squash, separating strands with a fork.
6. Fill shells with cooked beef mixture.
7. Garnish and enjoy!

Keto Mocha Fat Bombs

I usually make these treats with carob powder instead of cocoa so I can enjoy them in the evening without the caffeine :)

1 cup organic, cold pressed coconut oil
1/3 cup unsweetened cocoa powder (or carob powder for no caffeine)
1 tsp Stevita stevia
2 tbs organic coffee powder
½ tsp organic cinnamon powder
½ tsp sea salt
1-2 tsp vanilla extract
Optional: ¼ to ½ cup grass-fed butter and chopped macadamia nuts

1. Put all ingredients in small saucepan and heat until combined. Taste and adjust seasonings accordingly.
2. Optional: after heating, mix in blender for smooth consistency.
3. Pour mixture into silicone molds or glass dish.
4. Refrigerate for 15 minutes or until firm.
5. Garnish with sea salt and enjoy!
6. Note: Keep in fridge to avoid melting.

Easy Butternut Squash Soup

Super easy soup that is rich and satisfying--perfect meal anytime of day! :)

Easy Butternut Squash Soup

1 med butternut squash, cooked, peeled and cubed
1 can full-fat coconut milk
2 tablespoons minced fresh ginger (or 1 tbs ginger powder)
4-5 cloves garlic, minced (or 3 tsp garlic powder)
1 tsp sea salt (or to taste)
Filtered water or vegetable broth (to thin)
Toasted coconut chips or kale for garnish (optional)

1. Put all ingredients except squash in blender and combine.
2. Slowly add squash to blender until all ingredients are combined.
3. Transfer pureed soup to pot and heat, adding broth or water to thin if desired.
4. Pour into bowls, garnish, and enjoy!

Avocado Pesto

A creamy nut-free pesto sauce.

Avocado Pesto

2 handfuls fresh basil

1 avocado, pitted

½ cup filtered water

½ cup olive oil

2 tsp sea salt

3-4 garlic cloves

½ cup raw Parmesan cheese, grated

1. Add all ingredients to blender and mix.

2. Enjoy over veggie noodles, poultry, fish, as salad dressing or sandwich spread. 

Creamy Chicken Rosemary Broth

This recipe takes basic bone broth to a creamy new level.

Creamy Chicken Rosemary Broth

1 pastured chicken carcass
1 bunch fresh rosemary
Filtered water
2 tbs sea salt
Juice of 1-2 lemons


1. Place chicken bones, rosemary, and sea salt in a large slow cooker and cover with filtered water, filling cooker.
2. Allow to cook for 3-4 days on low, or until bones are disintegrating.
3. Once ready, place broth and bones in a high-speed blender (may need multiple times) and blend until frothy.
4. Add salt to taste.
5. Enjoy plain or add in cooked veggies for a meal.

Classic Meatballs

A gut-healing upgrade to the classic meatball.

Classic Meatballs
About 12 meatballs

2 lbs grass-fed ground beef
1-2 tbs onion powder or 1 cup onion, finely diced and sautéed in coconut oil
1-2 tbs grass-fed gelatin
5 garlic cloves, minced
2 tbs oregano (optional)
1-2 tsp sea salt
Fresh Italian herbs for garnish

1. Preheat oven to 350 degrees. Line a baking sheet with parchment paper.
2. Mix all ingredients together in a large bowl. Form into 12 equal size balls.
3. Bake for 20-25 minutes until cooked through.
4. Serve over roasted spaghetti squash with marinara sauce (optional), extra virgin olive oil, fresh Italian herbs, and a green salad. Can store in glass container in the fridge or freezer.

Borscht

A warming, veggie-filled, vegan-friendly soup.

Borscht 

4 cups chopped Beets
1 lg Onion, diced
3 lg Carrots, chopped
5 cloves Garlic, minced
2 tbs Coconut oil
3-4 cups Bone broth or filtered water
3 Bay leaves
Sea salt to taste

1. in large pot, heat coconut oil and sauté onions and garlic until fragrant.
2. Add remaining ingredients, and more or less liquid if desired.
3. Bring to a boil then lower to simmer and allow to cook until veggies have softened, approx. 45 minutes.
4. Puree if preferred or serve chunky.
5. Garnish with fresh herbs or grass-fed yogurt or sour cream.
6. Enjoy hot or chilled.

Chicken, Sweet Potato and Kale Soup

Creamy, chunky, and oh-so satisfying :)

Chicken, Sweet Potato and Kale Soup

Serves 8-10 

 

Ingredients:

2 lbs cooked and shredded pastured, organic chicken

2-3 peeled and cubed sweet potatoes

1 large bunch kale, cleaned and ripped into pieces

3-4 cloves diced garlic

1 large diced onion

2-3 stalks diced celery

1 can full-fat organic, coconut milk

6 cups organic chicken or veggie broth (homemade best) 

1 tbs sea salt or to taste

Solid fat for sautéing (coconut oil, grass-fed tallow)

1   1.   In large stain-less steel pot, sauté onions and celery until soft.

     2. Add garlic and salt and sauté until fragrant.

     3. Add broth, chicken and sweet potato and cook until potatoes are tender, about 30-45 minutes.

     4. Add kale and coconut milk (and water if desired to “thin” soup).

     5. Cook until kale is soft.

     6. Serve and enjoy!

Rosemary Garlic Bisque

Creamy, easy and delicious soup. What's not to like?

Rosemary Garlic Bisque

1 head cauliflower, chopped and boiled until soft
1 can full-fat, organic coconut milk
6-8 cloves fresh garlic (or to taste)
1 large bunch fresh rosemary
2-3 Tbsp. grass-fed collagen
2 tsp. sea salt (or to taste)

1. Place all ingredients in high-speed blender and mix until desired consistency. Adjust seasonings if needed.
2. Heat soup on stove to warm.
3. Pour into serving bowls, garnish with sprigs of rosemary and drizzle with olive oil.
4. Enjoy!

Slow Roasted Herbed Chicken Wings

Most wings from restaurants are deep fried in GMO oils and are toxic to cells. . . No bueno. But wings can be healthy. Choose meat from pastured, organic chicken, coat in healing herbs and good fat, and slow roast until crisp. Serve with salad and/or veggies and you're good to go.

Slow Roasted Herbed Chicken Wings

2 lbs. organic, pastured chicken wings
1/4 cup avocado or olive oil
1 tsp. sage
1 tsp. rosemary
1 tsp. turmeric
1 tsp. thyme
1 Tbsp. sea salt

1. In a mixing bowl, place chicken and cover in oil and massage in the seasonings.
2. Place seasoned wings on greased baking sheet and slow roast for 2 hours at 275° F.
3. Enjoy!

Wild Salmon with Creamy Dill Sauce

Simple, fast and healthy entree, elegant enough for a dinner partay.

Wild Salmon with Creamy Dill Sauce

4 fillets of wild salmon
1 can full-fat, unsweetened coconut milk
1 lemon, juiced
1 bunch fresh dill, chopped
7-8 cloves garlic, minced
Sea salt to taste
Olive or coconut oil

1. In saucepan, add coconut milk, lemon juice, dill, garlic and sea salt to taste. Heat over medium heat until bubbling.
2. In another pan while sauce is heating, add small amount of oil and heat over medium heat. Add salmon fillets and cook on both sides until halfway cooked (pink on outside, raw on inside).
3. Pour creamy dill sauce over salmon, and heat until salmon is cooked through and flavors have combined.
4. Enjoy dish over cauliflower rice and/or with fresh salad and your favorite vegetables.

Wild Salmon Cakes

Easy, tasty and AIP compliant.

Wild Salmon Cakes

1 can sockeye salmon (with bones and skin)
1 onion, diced
1 Tbsp. fresh garlic
2 Tbsp. capers
1 stalk celery, diced
3-4 Tbsp. grass-fed gelatin
1 Tbsp. turmeric
1 tsp. sea salt
Organic coconut oil

1. Over medium heat, sauté diced onion, celery and garlic in solid cooking fat (like coconut oil). 2. Once translucent and fragrant, spoon into a large bowl and allow to cool.
3. Place all remaining ingredients into the bowl with onions, celery and garlic. Mix thoroughly with hands or a spoon.
4. Form the mixture into cakes.
5. Sauté cakes over medium heat in solid cooking fat. May finish cooking through in oven heated to 350° F to ensure doneness.
6. Serve over salad or with your favorite vegetables.
7. Enjoy!

Venison Meatballs

Meatballs with gut-healing goodness :)

Venison Meatballs

1 lb venison
1 tsp turmeric
1 tsp sage
1 tsp thyme
2 tbsp gelatin powder
Sea salt and pepper to taste
Coconut oil for frying

1. In bowl, mix all ingredients and form into balls.
2. Heat cast iron or stainless steel pan over medium heat and melt coconut oil.
3. Place meatballs in heated pan and sauté on all sides until browned and cooked through.
4. Serve over zucchini noodles or spaghetti squash and drizzle with olive oil and seasonings.
5. Enjoy!

Herbed Bison Burgers

Bison is SO tasty and a great way to mix it up if you're tired of grass-fed beef.

Herbed Bison Burgers

1 lb. grass-fed bison
1 large onion, diced
3 cloves garlic, minced
2 tbs grass-fed collagen powder
2 tbs grass-fed gelatin powder
1 tsp rosemary
1 tsp sage
1 tsp thyme
1 tsp turmeric
Coconut oil for frying
Sea salt and freshly ground pepper to taste

1. Sauté onion and garlic in coconut oil until translucent and fragrant.
2. In a mixing bowl, place all other ingredients.
3. Transfer sautéed onions and garlic to mixing bowl, and gently combine all ingredients.
4. Form into burgers.
5. Place burgers in skillet greased with coconut oil, over medium heat, and brown on both sides.
6. Finish cooking burgers by placing skillet in hot over until cooked through.
7. Enjoy!

Rosemary Lamb Chops

Fresh rosemary and lamb, the perfect pairing.

Rosemary Lamb Chops

2 meaty lamb chops
6 whole garlic cloves
3 tablespoons extra virgin olive oil
¼ cup coarsely chopped fresh rosemary, plus 2 sprigs for garnish
Sea salt
Freshly ground black pepper (optional)

1. Place chops in glass bowl and coat with olive oil and generous amount of salt and pepper.
2. Press 3 whole garlic cloves into meat of each chop to infuse with flavor. Cover chops with rosemary.
3. Put in fridge and allow to marinate at least two hours, preferably overnight.
4. Place chops on baking sheet and preheat broiler to high.
5. Broil chops 4 to 5 inches from heat source, about 3 minutes per side for medium-rare.
6. Transfer chops to plate. Garnish with sprig of fresh rosemary.
7. Serve with your favorite vegetables or over fresh salad.