Smoked Oyster Pâté

I adore "ersters." They provide a healthy dose of protein (16 grams per 6-oz serving), and are loaded with vitamins C and B-12, plus essential minerals like zinc, selenium, and iron. This creamy spread is an easy and super healthy app, a real treat for any oyster lover like myself :)

Smoked Oyster Pâté
Yield: About 1 ½ cups

For recipe, go HERE 

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

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

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!

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

Cauliflower Berry Blast Smoothie

I've been looking for ways to incorporate more veggies into my diet, and this tasty smoothie is a sneaky way to up your fiber intake. You'll never taste the cauli, and the coconut yogurt adds a creamy, probiotic boost. Cheers!

Cauliflower Berry Blast Smoothie
Serves 2

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

Creamy Vanilla Grapefruit Pops

It has been a HOT summer in the 'burgh, and thus my freezer is always offering up a tasty frozen treat. My friend randomly gave me a grapefruit, and these creamy, dreamy pops were borne one steamy summer eve...

Creamy Vanilla Grapefruit Pops
1 can full-fat coconut milk
1 whole grapefruit, peel removed
1 lemon, juiced
1-2 tsp stevia powder or raw honey to taste
1-2 tbs collagen powder
1 tsp vanilla extract
1 tbs MCT oil
1 tsp beet root powder
1/2 tsp sea salt
1 tbs d-ribose (optional)

1. Blend all ingredients at high speed till incorporated.
2. Pour into popscicle molds.
3. Freeze for 2 hours.
4. Enjoy!

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

Chia Matcha Delight

I LOVE matcha, which is green tea powder loaded with anti-oxidants and just the right amount of caffeine to start the day. I allow this one to set-up in the fridge for a little while to allow the chia seeds to “gel” before consuming.

Chia Matcha Delight

For recipe, go HERE

Banana Beauty Pops

I love me some tasty popsicles. These pops have a pretty yellow hue from the turmeric and contain healthy fats, clean protein, and beauty boosting ingredients. I purchased my BPA-free popsicle mold on Amazon. Enjoy! xo

Banana Beauty Pops
(makes 6 popsicles)

1-2 frozen bananas
1 can full-fat coconut milk
1 tsp vanilla extract
1 tsp stevia or 1 tbs xylitol or raw honey
2 tbs grass-fed collagen powder
1 tsp turmeric powder
1/2 tsp sea salt

1. Blend all ingredients until well combined. Adjust flavor if desired.
2. Pour mixture into popsicle molds.
3. Freeze pops for at least 2 hours.
4. Enjoy!

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.

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!

Probiotic Ginger Fizz

Start the day right with my ginger fizz, full of anti-inflammatory and probiotic ingredients to support gut health and healing 💪🏻 Cheers!

Probiotic Ginger Fizz

3 cups filtered water (or brewed tea for more flavor)
1 two inch piece of fresh ginger
3 tbs raw ACV (Bragg's brand)
1 tsp turmeric powder
1-2 tbs MCT oil
1 tsp Stevita stevia
pinch of sea salt
3 tbs grass-fed collagen (optional)
1/2 tsp Ceylon cinnamon (optional)

1. Blend all ingredients, adjust for taste as needed and enjoy!

Simple avocado dressing

Avocados are one of my favorite nutrient dense superfoods, loaded with vitamin K, potassium, fiber and monosaturated fat.  I like to slice them on salads, mash for guacamole, add to smoothies for extra bulk and good fat and eat plain with evoo and sea salt. This creamy dressing is rich and satisfying, a great topper for veggies or seafood. Cut the water amount and it's a yummy avo dip! 


Simple avocado dressing

1 avocado, pitted and skin removed
1/3 cup extra virgin olive oil
3 cloves fresh garlic
Juice of 1 lemon
1/2 tsp sea salt
¾ cup filtered water

1. Put all ingredients in blender and mix thoroughly until smooth.
2. Thin with water if desired.
3. Enjoy over salad, veggies, or protein (keeps in jar in refrigerator for about 3 days).

No Bake Almond Butter Cups

Super simple to make, these tasty treats are pretty enough for a dinner party dessert. Best eaten straight from the freezer :)

No Bake Almond Butter Cups
Makes 24 cups

Base:
2 ½ cups almond meal
4 tbs almond butter
3 tbs coconut oil or grass-fed butter, melted
2-3 tbs pure maple syrup
1 tsp cinnamon
1 tsp pure vanilla extract
½ tsp sea salt

Chocolate topping:
3 tbs coconut oil or grass-fed butter, melted
3 tbs pure maple syrup
2 tbs unsweetened cocoa powder
¼ tsp sea salt
Garnish ideas: slivered almonds, unsweetened coconut flakes, sea salt, dried berries

1. In a mixing bowl combine almond meal, almond butter, coconut oil, maple syrup, cinnamon, vanilla, and sea salt. Mix thoroughly.
2. Line muffin tin with paper liners or coat with coconut oil. Roll dough into bite-size balls and press gently into muffin tins as base of the butter cups. Set aside.
3. In a small bowl, combine coconut oil, maple syrup, cocoa powder and salt.
4. Spoon chocolate topping over each of the butter cups evenly.
5. Add garnish to cups.
6. Place the tin on a flat space in the freezer for 40 minutes or until firm.
7. Pop out of tin and enjoy! Note: best eaten straight from freezer.

Balsamic Citrus Salad

I recently served this sweet and sour salad with 
paleo eggs benedict: sweet potato "toast" topped with spiced pulled pork and poached eggs (and green chile hollandaise). Made a perfect pairing-a light and refreshing balance to the meal. Enjoy!

Balsamic Citrus Salad

1 grapefruit, segmented
2 blood oranges, segmented
½ cup fresh blueberries
1 handful fresh basil, chopped
Extra virgin olive oil for drizzling
Balsamic vinegar for drizzling
Sea salt, to taste

1. Combine fruit and basil in bowl.
2. Drizzle with olive oil and vinegar, sprinkle salt to taste. Stir gently to coat.
3. Transfer to serving vessel.
4. Enjoy!

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!

Keto fudge

Is it possible to make healthy--and tasty--fudge? I'm boldly stating yes! This treat is loaded with good fat, and satisfies a sweet tooth with zero sugar...what's not to like?

Keto Fudge
(make about 24 squares)

2 cups raw, organic, cold pressed coconut oil, soft but still solid
¾ cup raw cocoa powder
3-4 tsp Stevita stevia powder
4 tsp vanilla extract
¾ tsp sea salt
1 tsp cinnamon
1 cup raw macadamia nuts (or your favorite nuts) plus more for garnish
The cream scooped from 1 can of refrigerated coconut milk (cream will rise to top once chilled)

1. Add coconut oil and cream to blender and combine.
2. Add remaining ingredients and blend until smooth.
3. Taste and adjust seasonings if desired.
4. Add remaining nuts into blender and stir (or save for garnish).
5. Line dish with parchment paper and pour mixture into dish. Garnish with nuts if desired.
6. Put in freezer to set or 15 minutes.
7. Slice, serve and enjoy!
8. Keep in fridge to avoid melting.