Author: Linda

27 Oct 2020

Hemp Seed and Pecan Crusted Salmon

Are you having guests or family over for dinner and need a meal idea that’s a step up from grilled chicken or burgers. This is the perfect dish for such an occasion!  These filets plate up so beautifully and will surely impress the biggest critics.  So whether you are comfortable in the kitchen or are a novice at best, don’t let that deter you from trying this recipe.  Quick, easy and most importantly, so, so delicious!!   



  • 4 salmon filets (preferably wild-caught)
  • ¼ cup avocado mayo
  • 2 Tbsp dijon mustard
  • 2 tsp jarred chopped garlic or fresh cloves, chopped
  • 1 tsp raw honey (optional)
  • salt and pepper to taste
  • ¼ cup hemp seeds
  • ¼ cup pecans, finely chopped
  • 2 tsp olive oil



  1. Preheat the oven to 400 degrees.
  2. Prepare a sheet pan with foil or parchment paper and brush with the olive oil.
  3. Pat the salmon filets dry with paper towels and season with salt and pepper.
  4. Place the filets skin-side down on the prepared baking sheet.
  5. Combine the hemp seeds and pecans in a bowl and set aside.
  6. In another bowl, mix together the mayo, mustard, garlic and honey.
  7. Spread each filet with an equal amount of the mayo mixture.  Carefully spoon the hemp seeds and pecans evenly over each filet and press down lightly with fingers.
  8. Bake in the oven for 10-12 minutes, depending on the thickness of the filets.  Check doneness using a fork.  Filets should be flaky and still pinkish.  Be careful not to overcook!








26 Oct 2020

Creamy Ground Beef and Vegetable Casserole

Turn this casserole dish into your own creation and one that your family will love.  Swap out any of these vegetables for your favorites.  Some great suggestions include green beans, sweet potatoes or peas.



  • 16 oz grass-fed or organic ground beef
  • 1 medium-sized yellow onion, chopped
  • 1-2 Tbsp avocado or olive oil
  • 2 cloves garlic, chopped or 2 heaping tsp jarred garlic
  • 2-3 cups of cauliflower florets
  • 2-3 cups of broccoli florets
  • 1 cup sliced bella mushrooms
  • 2 Tbsp dijon or brown mustard
  • ½ cup organic heavy whipping cream
  • ¼ cup avocado mayo
  • 1 Tbsp arrowroot flour
  • 1-1½ cup shredded cheese (I used ½ mozzarella and ½ cheddar)
  • salt and pepper, to taste



  1. Preheat the oven to 350 degrees.
  2. In a medium-sized mixing bowl, whisk together the mayo, mustard, heavy cream, flour, salt and pepper.
  3. Heat the oil in a skillet and add the onions.  Sauté for 3-4 minutes until softened.  Add the ground beef and garlic, season with salt and pepper.  Cook until ground beef is browned.  Remove from heat.
  4. Spray an 8×10 casserole dish and add the vegetables.  Spread the ground beef over the top and toss everything together.
  5. Pour the mayo mixture over the entire pan and evenly distribute ingredients around the dish.
  6. Spread the cheese over the top.
  7. Bake for about 30 minutes or until vegetables are tender.
16 Oct 2020

Coconut Curry Cauliflower Rice

A curry side dish that is not only healthy and delicious but is quick and easy as well.  The flavors will compliment any protein dish perfectly.  The vibrant colors add eye appeal for that beautiful finishing touch to your plate.



  • 12 oz bag of frozen cauliflower rice, thawed
  • ½ cup frozen peas
  • ½ cup red bell pepper, chopped
  • ½ yellow onion, chopped
  • 2 heaping tsp minced jarred garlic or minced fresh cloves
  • ½ cup full-fat canned coconut milk
  • 1 Tbsp coconut oil
  • 1½ tsp curry powder
  • ¼ tsp turmeric
  • ½-1 tsp sea salt
  • ¼ tsp ground pepper



  1. In a small mixing bowl, whisk together coconut milk, curry powder, turmeric, salt and pepper.  Set aside.
  2. Add the coconut oil to a large skillet and heat over medium-high heat.  Add the onion and bell pepper and sauté for 2-3 minutes.
  3. Add the garlic, peas and ½ of the reserved coconut milk mixture.  Cook for an additional 2 minutes.
  4. Lastly, add the cauliflower rice and remaining coconut milk.  Continue to cook until rice is heated.  This will not take long so be careful not to overcook or you’ll end up with a mushy dish.
13 Oct 2020

Spinach Artichoke Frittata

Eggs rank very high on my list of top foods.  Packed with nutrition, vastly versatile and cost friendly…they check all the boxes!!  So if you’re a big egg fan and are new on the frittata scene, you may want to consider adding this recipe to your egg repertoire.  Not big on artichokes or spinach?  No worries, it’s easy to swap out ingredients for your favorite add-ins.  Get creative!  



  • 10-12 organic eggs
  • ½ cup full-fat coconut milk (canned)
  • 1 Tbsp spicy brown mustard or dijon mustard
  • 1 tsp salt
  • ¼ tsp ground pepper
  • 1 cup shredded cheese of choice (I used parmesan and cheddar)
  • ½ yellow onion, chopped (approx. ¾ c)
  • 1 can artichokes, quartered and well drained)
  • ½ cup sun-dried tomatoes (I used jarred and packed in olive oil)
  • 2-3 cloves of garlic, minced (or 2 heaping tsp of jarred garlic)
  • 5-6 handfuls of spinach
  • 1-2 Tbsp avocado oil or olive oil
  • smoked paprika (optional)



  1. Preheat oven to 400 degrees.
  2. Add the eggs, coconut milk, mustard, salt, pepper and ½ of the cheese into a large mixing bowl.  Whisk together and set aside.
  3. Heat the oil in a cast iron skillet or oven-safe skillet over medium heat.  Add the chopped onion and sauté for 2-3 minutes.
  4. Add the artichokes and sun-dried tomatoes to the onions and continue to cook for an additional 2-3 minutes.
  5. Add the garlic and spinach.  Toss all the ingredients together and cook until the spinach begins to wilt and most of the liquid has evaporated.
  6. Spread the vegetables evenly over the bottom of the skillet and pour the egg mixture over the top.  Sprinkle with the remaining cheese and smoked paprika.  Cook on medium heat until the egg begins to set around the edges of the pan.
  7. Transfer the skillet to the oven and bake for 12-14 minutes.  Check for doneness by making a small slit in the center with a knife.  If no raw egg appears, remove from the oven.
  8. Allow to cool for approximately 5 minutes before cutting into slices.
31 Aug 2020

Crunchy Almond Butter Chocolate Chip Cookies

What’s better than an almond butter and chocolate duo?  It happens to be one of my favorite combos!  This cookie recipe marries these two together in a delicious, soft cookie that melts in your mouth!  If you like a little extra crunch, adding the chopped almonds will do the trick.    



  • 2 cups paleo flour
  • ¾ cup Swerve brown sugar, cane sugar or monk fruit (or any combination)
  • 1 tsp baking soda
  • ¼ tsp salt
  • 1 egg
  • ½ cup grass-fed butter (softened)
  • 1 tsp vanilla
  • 1 cup crunchy almond butter
  • 2-3 Tbsp unsweetened applesauce (if you like a softer cookie)
  • ¾-1 cup Lily chocolate chips
  • ½ cup almonds, chopped (optional)



  1. Preheat oven to 350 degrees.
  2. Combine the flour, soda and salt in a medium sized bowl and whisk together.
  3. In a large mixing bowl, cream the butter and sugar(s) together with an electric mixer.
  4. Add the almond butter, egg, vanilla, (and applesauce, if using) and mix briefly.
  5. Stir in the dry ingredients, using the mixer or with a large spoon.
  6. Lastly, fold in the chocolate chips and extra almonds.
  7. Using a small scooper or spoon, place batter on to a silicone lined baking sheet.  Do not flatten.
  8. Bake for 7 minutes.  Cookies may look under-baked but trust me on this!
  9. Allow cookies to sit on the baking sheet for 1-2 minutes before transferring them to a cooling rack.
06 Jul 2020

Loaded Cold Tuna Salad

The hot days of July call for a lunch that is light, refreshing and doesn’t involve turning on your oven.  This tuna salad checks all of  those boxes and is quick and easy to boot!!   Perfect for summer and can be made ahead of time as well. 



  • 3 cans of sustainably caught tuna (drained)
  • ½ cup diced cucumbers
  • ¼ cup shredded carrots (roughly chopped)
  • ¼ cup diced red onion
  • 1 avocado
  • 2 tsp minced jarred garlic (or 2-3 minced cloves)
  • 1½ Tbsp spicy brown or dijon mustard
  • 3 Tbsp approved mayo
  • juice of half a lime or lemon
  • 1 Tbsp extra-virgin olive oil (optional)
  • salt and pepper to taste



  1. Mash the avocado in a small bowl and drizzle with lime juice to keep it from oxidizing and turning brown.
  2. In a large mixing bowl, add tuna, cucumbers, carrots, onion, garlic, mustard, mayo and salt and pepper.  Mix briefly to combine all of the ingredients.
  3. Fold in the mashed avocado.
  4. Drizzle with the EVOO.
  5. Place in the refrigerator for 30 minutes to an hour to chill.
  6. Serve over a bed of greens, in a lettuce wrap or as a side with your favorite veggies.
22 May 2020

Grain-Free (Keto) Bread

This might be one of the easiest bread recipes to make, not to mention one of the best tasting.  If you do not have psylium husk in your pantry, it might be a good idea to invest in some (Amazon is easiest).  Also, let’s briefly mention the paleo flour.  I have it in some of my other recipes and it really is convenient for use in any grain-free baking.  I usually make my own (my recipe is posted).  You can also purchase it, however, it can be difficult to find in grocery stores.  

If your pantry is not stocked with the ingredients you need for this bread, it will require a little effort initially.  However, when you smell it baking in your oven and bite into a warm slice slathered with grass-fed butter, it will have been so worth it!!



  • 1 cup almond flour
  • 1 cup paleo flour
  • ¼ cup psyllium husk
  • 1 Tbsp baking powder
  • ½ tsp salt
  • 4 eggs, beaten (room temperature)
  • ¼ cup olive oil
  • ½ cup warm water
  • 1 Tbsp raw honey (optional)



  1. Preheat the oven to 350 degrees.  Line a loaf pan with parchment paper and set aside.
  2. Sift all the dry ingredients together over a medium sized mixing bowl.
  3. Add the eggs and olive oil to the dry ingredients and mix together.
  4. Stir in the warm water (if adding honey, stir into the warm water prior to adding).
  5. Pour the batter into prepared loaf pan.
  6. Bake for 35 minutes or until bread is a deep golden brown.
  7. Once removed from the oven, take the bread out of the pan and place on a cooling rack.
  8. Allow the bread to cool slightly before slicing.  (If you can…the smell is amazing!!)
02 May 2020

Loaded Buffalo Chicken and Bacon Sweet Potato Casserole

I posted a recipe similar to this a while back and it has become somewhat of a family favorite so I decided to do a revamp.  This time around I amped up the flavors in the sauce and added sliced red onions and bacon.  Just a few tweaks took this average casserole and transformed it into an amazing one!  (There’s just something about bacon that makes everything taste better!!)  



  • 1-2 Tbsp avocado oil, for roasting vegetables
  • 3-4 large sweet potatoes, peeled and cut into larger cubes
  • 1 red onion, sliced
  • 4 cups cooked rotisserie chicken, cut into chunks or shredded
  • 4-6 slices of uncooked bacon, cut into pieces (I used Applegate Organics Uncured bacon)
  • 1-1½ cup freshly shredded mozzarella cheese (or whatever cheese you have on hand)
  • 3-4 cups fresh spinach, torn into larger pieces (optional)
  • ½-¾ cup Primal mayo (or other approved mayo)
  • 1/4-1/3 cup hot sauce
  • 1 Tbsp spicy brown or dijon mustard
  • 1 Tbsp raw honey (optional)
  • 1-1½ tsp oregano
  • 1-1½ tsp garlic powder
  • ¾ tsp smoked paprika
  • salt and pepper, to taste



  1. Preheat oven to 425 degrees.
  2. Line a sheet pan with foil or parchment paper.  Place the sweet potatoes and red onion onto the pan.  Drizzle with the avocado oil, toss together and season with salt, pepper and half of the oregano, garlic powder and paprika.
  3. Roast in the oven for about 15-20 minutes, tossing halfway through the cooking time.  (It is not necessarily for these to be completely tender as they will go in the oven a second time.)
  4. Remove the sweet potatoes from the oven and turn the oven temperature down to 350 degrees.
  5. In a small bowl, whisk together the mayo, hot sauce, mustard, honey and remainder of the spices.  Set aside.
  6. In a large mixing bowl, add the cut-up chicken, roasted sweet potatoes and onions, spinach and half of the shredded cheese.
  7. Pour the prepared buffalo sauce over the top and gently stir.  Place into a greased 9×13 casserole dish.
  8. Distribute the bacon pieces over the top and sprinkle the remaining cheese over entire casserole.
  9. If desired, shake some smoked paprika over the cheese for a touch of color.
  10. Bake for 30-35 minutes or until bubbling and warmed completely through.
14 Apr 2020

Grain-Free, Sugar-Free Banana Nut Bread

When you taste this banana nut bread, you will find it difficult to believe it is both grain-free and sugar-free!  It is not overly sweet like most quick breads but instead has the perfect amount of sweetness.  The addition of the applesauce makes the bread so moist and of course, if you love chocolate, the chocolate chips are a must! (But not a deal breaker if you so choose.)

**My subpar photography skills makes the bread appear a little dry.  I can assure you, that is not the case!



  • 1½ cup almond flour
  • ¼ cup coconut flour
  • ¼ cup arrowroot flour
  • ½ tsp baking powder
  • 1 tsp baking soda
  • 1 tsp cinnamon
  • ½ tsp nutmeg
  • ¼ tsp salt
  • 4 eggs, room temperature
  • 2-3 large bananas, mashed (about 1 cup)
  • 1/3 cup coconut oil, melted and cooled
  • 1/3 cup unsweetened applesauce (room temperature, otherwise it will cause the coconut oil to solidify)
  • ¼ cup Monkfruit sweetener
  • 2 tsp vanilla
  • 1 cup walnuts, roughly chopped
  • ½ cup of Lily’s chocolate chips (no sugar added) chocolate chips



  1. Preheat the oven to 350 degrees.
  2. Prepare a loaf pan with parchment paper.  (I usually put a bit of oil on the bottom of the pan to hold the paper in place.
  3. Add all of the dry ingredients to a sifter and sift into a medium-sized mixing bowl.  If you do not have a sifter, simply add the ingredients directly to the bowl.  Set aside.
  4. To a large mixing bowl, add the bananas, coconut oil, applesauce, vanilla and Monkfruit.  Mix together with an electric hand mixer.  Add the eggs and beat until incorporated.
  5. Add the dry ingredients and mix by hand or with the electric mixer.
  6. Fold in the walnuts and the chocolate chips.
  7. Pour the batter into the prepared loaf pan and spread out evenly.
  8. Bake for 50-55 minutes.  Ovens vary so check in on your bread occasionally.  If it appears to be getting to dark before it is done, place a sheet of foil lightly over the top.  (Almond flour tends to brown more quickly.)
08 Apr 2020

Spaghetti Squash Tuna Casserole

I think most of us know by now that spaghetti squash makes a great substitute for pasta.  Well, this tuna casserole is no exception.  If you grew up with the “classic” tuna casserole (noodles, cream of mushroom soup, tuna and canned peas), then this casserole will bring back old memories but with a new and healthier twist! 

Note:  I happen to love ginger so any opportunity I can take to add it to a dish, I will!  If you don’t have fresh ginger, substitute a teaspoon or so of ground ginger or there is always the option of omitting it all together. 


  • 1 large spaghetti squash, cooked and shredded
  • 3 small sized cans of tuna (wild caught variety)
  • 1 can diced green chilis
  • ½ cup approved mayo (made with avocado oil)
  • 2 Tbsp dijon or brown mustard
  • 1-2 cups frozen peas (thawed)
  • 1 yellow onion, diced
  • 1-1½ cup sliced mushrooms
  • 1 inch of fresh ginger, grated
  • ½-¾ cup canned full-fat coconut milk
  • 3 Tbsp tapioca flour
  • 1-2 Tbsp avocado or coconut oil, for sautéing
  • ½ tsp salt (I use Redmond’s Real Salt)
  • ¼ tsp pepper
  • 1 tsp garlic powder
  • ½ tsp paprika
  • ¼ tsp red pepper flakes
  • 1-2 cups grated parmesan cheese (or cheese of choice)
  • chopped chives, garnish



  1. Preheat oven to 400 degrees.
  2. Cook the spaghetti squash.  Carefully slice squash in half lengthwise.  Remove the seeds, drizzle with a little olive oil and season with salt and pepper.  Place in glass casserole pan, face side down.  Add a small amount of water to the pan.  Bake for about 40 minutes.  Check doneness by poking with a fork.  Remove from oven and allow to cool.
  3. Using a fork, remove the squash from the shells with long strokes to create strands.  You can do this into a separate bowl or directly back into the casserole pan (making sure there is no remaining water and that your pan is sprayed or greased).
  4. In a large mixing bowl, combine the tuna, mayo, mustard, green chilis, grated ginger, garlic powder, half of the salt and pepper.  Mix and set aside.
  5. Heat the oil in a skillet over medium-high heat.  Add in the onions, and sauté for 2-3 minutes.  Add the mushrooms and ginger and sauté for an additional 2-3 minutes.
  6. Add the coconut milk, flour and spices to the skillet.  Whisk together with the onions and mushrooms.  Allow this to cook so the sauce can thicken.
  7. Add sauce in with the tuna mixture.  Stir to combine.
  8. If spaghetti squash is in a bowl, add it to the prepared casserole pan.  Layer the peas over the top of the squash.
  9. Pour the tuna and sauce mixture over the squash and peas.  Spread evenly over entire pan.
  10. Lastly, spread your cheese over the top and sprinkle with a little extra paprika.
  11. Bake for approximately 25-30 minutes or when casserole is bubbly and warmed through.  I made mine in the morning and put it in the fridge until evening.  In this case, it will take longer to bake than if your ingredients are still somewhat warm.
  12. Allow to sit briefly before cutting.