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 

Sun Dried Tomato Tapenade

I adore olives and this tasty tapenade is loaded with flavor and feels fancy. Grab a box of Mary's Gone Crackers and dig in ;)

Sun Dried Tomato Tapenade 
Yield: Makes about 2-1/2 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

Keto Spiced Butter Pecans

I love pecans, which are a great source of manganese, copper, and other essential vitamins and minerals. A handful of these rich and flavorful roasted pecans is a perfect holiday fat bomb! Delicious as-is, or make a tasty topper for healthy pie, squash soup, sugar-free ice cream, or my n’oatmeal, or chia pudding recipes (search on blog). Enjoy! 

Keto Spiced Butter Pecans

For recipe, go HERE

Cinnamon Spice “N’Oatmeal”

I used to eat oatmeal almost daily for bfast for years, till I learned it can spike blood sugar and promote an inflammatory response. But I was jonesin’ for a tasty warm bowl of breakfasty goodness, so I came up with this tasty recipe using spaghetti squash instead of oats as a filling grain-free alternative. Different vibe but I dug it, let me know what you think :)

Cinnamon Spice “N’Oatmeal”
Serves 4

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!

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 Cauli Alfredo Sauce with Chicken and Veggie Noodles

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)

For recipe, go HERE

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

For recipe, go HERE

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

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

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

Melon Mint Salad

The perfect salty and sweet summer fruit salad! Beautiful and delicious. Make sure melons are extra ripe for best results :)

Melon Mint Salad
Serves 4-6

For recipe, go HERE

Lettuce Detox Smoothie

Locked and LOADED green smoothie, vegan friendly :)

Lettuce Detox Smoothie

For recipe, go HERE