Category: Main Dishes

26 Jun 2019

Pork Sausage Sweet Potato Hash

I love a hearty and healthy hash!  They’re filling, flavorful and extremely easy to adjust based on individual likes and what you might have in your fridge.  I used a seasoned pork sausage I bought at the farmers market but feel free to use any form of ground meat you prefer.  I also love topping my hash dishes with a fried egg, but if that is not something you’re into, simply bypass that step.



  • 1 Tbsp coconut oil
  • 1 lb pork sausage
  • 2 large sweet potatoes, cubed and roasted
  • 1 red onion, diced
  • 1 green bell pepper, diced
  • 1/2-3/4 cup shredded carrots
  • ¾ tsp garlic powder
  • 1 tsp Italian seasoning
  • 1 tsp smoked paprika
  • 1 tsp Himalayan salt
  • 1/2 pepper
  • eggs, fried
  • feta cheese (optional)



  1. Preheat the oven to 425.  Line a sheet pan with foil and spray with coconut oil or drizzle sweet potatoes with a little olive oil.  Season with salt, pepper and some smoked paprika.  Roast for 15-20 minutes depending on the size of your sweet potato cubes.
  2. Heat a large skillet on medium-high heat and add the coconut oil.  Add pork sausage and break apart.  Add the green pepper and the onion.  Season with garlic powder, Italian seasoning, paprika, salt and pepper.  Cook on medium heat until vegetables become tender and the pork sausage is browned.
  3.  Remove from heat and set aside or put in a warm oven to keep until ready to plate.
  4. Heat a frying pan and cook the number of eggs needed.
  5. To serve, place a serving of the hash on a plate, top with a fried egg, feta cheese and any other desired toppings.

01 Apr 2019

Beef Liver with Apples and Onions



Forgive me for loving liver so much!  I know not everyone is a fan but my hope is that I will convert one person at a time.  For this recipe, the apples add that touch of sweetness that some may need to break through that “I don’t like liver” mentality.  And well, onions and liver just go hand in hand together.



  • 1 yellow onion, thinly sliced
  • 2 large Braeburn apples, cubed
  • 1 lb. grass-fed beef livers (I get mine at the local farmer’s market), cut into 2×3″ pieces
  • 1-2 Tbsp ghee
  • 1-2 tsp ground thyme
  • 1 Tbsp Balsamic grand reserve vinegar
  • salt and pepper to taste



  1. Heat 1 tablespoon of ghee in saucepan.  Add onions and cook on low-medium heat.  Season with salt and pepper according to taste.  Stir frequently and cook for 5-6 minutes or until onions begin to turn a golden brown.
  2. Add apples and cook just until tender.
  3. Transfer onion and apple mixture to a dish.  Keep warm.
  4. Add remaining ghee to the same saucepan and heat over medium heat.  Add the beef liver and cook for approximately 3 minutes or until you see them browning around the edges.  Turn liver pieces over and cook another 2 minutes.  Be careful not to overcook or they will become tough and rubbery.
  5. Place liver on a plate and top with onions and apples.  Yum!!



11 Mar 2019

Shrimp Egg Roll in a Bowl

Today is Ash Wednesday so when I was deciding what to make for dinner the night before, I had pulled out a bag of frozen shrimp that I had stocked up on.  I was originally thinking a shrimp jambalaya but was a little short on time.  I also had a bag of broccoli slaw that needed to be used so I shifted gears and decided to put this shrimp egg roll in a bowl together.  I was not disappointed!

This recipe comes together very quickly which is great because you can have a meal ready to eat in a about 30 minutes.  It also means that you need to have all your ingredients lined up and ready to go.  This of course is something that you should make a practice of doing for all your meals.  It makes cooking so much easier and more efficient! 



  • 16 oz bag of frozen shrimp, thawed and well drained (I used tail off)
  • 2 Tbsp toasted sesame oil
  • 1 medium sized onion, chopped (heaping ½ cup)
  • 2-3 cloves of garlic, minced (jarred garlic or 1 tsp garlic powder)
  • 1 cup frozen peas
  • 14 oz bag of pre-packaged broccoli slaw or cole slaw mix
  • 3-4 Tbsp coconut aminos (or gluten-free soy sauce)
  • 2 Tbsp rice vinegar
  • 1/2-1 Tbsp sriracha
  • 2 Tbsp tahini
  • 1 tsp ground ginger
  • salt and pepper to taste
  • 1 tsp arrowroot flour, for thickening (frozen shrimp can make it watery)
  • 2 Tbsp sesame seeds



  1. In a bowl or large mixing cup, whisk together coconut aminos, vinegar, tahini, sriracha, ginger and arrowroot flour.  Set aside.
  2. In a large skillet, add sesame oil and heat on medium-high until hot.  Add onions and garlic.  Sauté for 2 minutes.
  3. Add frozen peas and shrimp.  Season with salt and pepper.  Cook for about 3-4 minutes.  It’s important not to overcook or the shrimp will get rubbery.
  4. Add cole slaw mix and sauce ingredients (if there looks to be too much sauce for your dish, add less).
  5. Stir to combine ingredients.  Sauté until Cole slaw is tender.
  6. Dish up and top with sesame seeds before serving.

18 Feb 2019

Slow Cooker Lamb Stew

Stew is one of those comfort meals that makes me feel warm and fuzzy inside.  I have very vivid memories of my Mom making it in a pressure cooker.  For my version of stew, I used a lamb stew meat but you could just as well use beef.  Also, I decided to add a browning step and I coated the meat with some arrowroot flour.  This will help to thicken the sauce during cooking but at the same time is totally optional.  If you are short on time, just add your meat as is.

As usual, swap out or add any vegetables that suit your fancy.  Green beans, peppers, mushrooms and sweet potatoes would all be great options!  I added kale at the end of the cooking time as well.  You can never have too many vegetables so take every opportunity you can to add all those extra vitamins, minerals and antioxidants to your dishes!

Note:  Depending on the amount of stew meat you use, I provided an amount range for several of the ingredients. 



  • 1½-2 lbs free range lamb stew meat (or beef)
  • 2 Tbsp arrowroot flour (optional)
  • 1-2 Tbsp coconut oil
  • 1 onion, cut into large chunks
  • 2-3 large carrots, cut into 1″ pieces (or baby carrots)
  • 2-3 stalks of celery, cut into 1″ pieces
  • 2-3 cloves of garlic, chopped (or 2 tsp jarred minced garlic)
  • 1 cup frozen peas (add in the last 30 minutes of cooking
  • 1-1½ cups organic beef broth
  • 2 Tbsp spicy brown mustard
  • 1-2 Tbsp ACV
  • 1-2 Tbsp coconut aminos
  • 1 can of tomato paste
  • 1 – 14 oz can diced tomatoes
  • 1½ tsp ground ginger
  • 1½ tsp cumin
  • ½ tsp cinnamon
  • 2 tsp chili powder
  • 1 tsp himalayan salt
  • 1 tsp ground pepper
  • 1 cup of frozen kale or spinach (optional)



  1. Set the crock pot on the high setting and add coconut oil.  Place stew meat in a mixing bowl and toss with the arrowroot flour to coat.  When oil is hot, add meat and allow to brown for about 1 hour.  (This step is optional.)
  2. Add all the vegetables on top of the meat.
  3. In a separate mixing bowl, combine beef broth, tomato paste, diced tomatoes, mustard, ACV, coconut aminos, and spices.  Whisk together and pour over meat and vegetables.  Gently stir all ingredients together.
  4. Set slow cooker to low setting and cook for 3-4 hours.
  5. Add frozen peas and kale (optional) 30 minutes prior to end of cooking time.
  6. If desired, serve over cauliflower rice.


13 Feb 2019

Sweet Potato Fries With Ground Beef and Egg Dinner Bowl

This recipe requires a couple of steps to prepare but in my opinion, is well worth it.  To save yourself some time you can make the ground beef mixture and cut the sweet potatoes the night before.  

Note:  The New Bae seasoning is from Primal Palate (Amazon) and is a combination of salt, paprika, celery, pepper, chili powder, cayenne pepper, cardamom, all spice, mace and bay leaves.  I love having combination spices.  It makes seasoning so much easier.  If you don’t have this as an option, use any combination that sounds good to you.



  • 1 lb grass-fed or organic ground beef
  • 1 red bell pepper, chopped
  • 1 green bell pepper, chopped
  • 1 small onion, diced
  • 2-3 sweet potatoes, cut into strips
  • 2-3 Tbsp tapioca flour
  • 2 Tbsp avocado oil
  • 1-2 Tbsp New Bae seasoning (Primal Palate)
  • 1 Tbsp ghee 
  • salt and pepper to taste
  • 4 eggs (topping)



Ground Beef 

  1. Add ghee or other cooking oil to a large skillet and place over medium heat.  When skillet is hot add ground beef, peppers and onions.  Add spices.
  2. Continue to stir and allow meat to brown and vegetables to sauté.  When ground beef is completely browned, remove skillet from stovetop.  Cover to keep warm.  Set aside.


Sweet Potato Fries

  1. Preheat oven to 425 degrees.  Line a large sheet pan with foil and spray generously with coconut spray.
  2. Place sweet potato strips in a mixing bowl and drizzle with avocado oil.  Season with salt and pepper.
  3. In a gallon sized ziplock bag, add tapioca flour and any seasonings, if desired (I added New Bae).
  4. Add the sweet potatoes to the bag and shake until strips are well coated.
  5. Lay sweet potatoes onto greased foiled pan.  Do not overcrowd.  I did 2 batches.
  6. Bake for 15 minutes.  Remove from oven and flip fries.
  7. Return to oven for an additional 15 minutes or until browned.



  1. Place a small pile of the sweet potato fries on a plate.  Spoon some of the ground beef mixture on top.  Fry the eggs according to your liking and place on the top of the meat.  Garnish with avocado slices, guacamole or salsa.  Enjoy!


01 Feb 2019

Roasted Brussel Sprouts with Bacon and Sausage

Brussel sprouts are one of those vegetables that a lot of people tend to forget about.  Well this dish will bring them back on your radar.  Roasting any kind of vegetable really brings out their flavor and Brussel sprouts are no exception.  But hold on, when they get all brown and crunchy…yum, even better!  Try this recipe and you might just jump on the Brussel sprout bandwagon.  And if that’s not enough and you need more convincing, Brussel sprouts are packed with nutrition!  Just to name a few…they are very high in vitamins K and C, high in fiber and being a member of the Cruciferous Family, they contain a high level of antioxidants to help lower your risk for cancer and heart disease.



  • 2 – 12 oz bags of fresh brussel sprouts, trimmed and cut in half
  • 5-6 slices of quality bacon, cut into small strips
  • 1/2 red onion, sliced
  • 5 large sausage links, sliced into ½” pieces (I like to cut mine on a diagonal)
  • 1 tsp garlic powder
  • 2-3 tsp dried oregano
  • ½ – ¾ tsp Himalayan pink salt
  • ½ tsp ground pepper
  • 1 Tbsp avocado or olive oil



  1. Preheat oven to 425 degrees.
  2. Line a large rimmed sheet pan with foil.
  3. Lay the Brussel sprouts out on the pan and drizzle with oil.
  4. Spread the bacon strips and onion slices on top of the Brussel sprouts.
  5. Season with garlic powder, oregano and salt and pepper.
  6. Add the sliced sausage to the parameter of the pan.
  7. Bake for 25-30 minutes.  Remove and toss the Brussel sprouts around with a large spoon half way through cooking time.
  8. When nearing the end of cooking time, turn oven setting to broil and cook for an additional 5 minutes.  This is optional but it will give you that extra char and crunch!
  9. Remove from the oven and toss to combine the sausage with the Brussel sprouts.
28 Jan 2019

Chicken Cauliflower Curry Soup

I can honestly say that this soup is ranked up there as one of my favorites.  I happen to adore the flavor of curries but there are those people (like my husband) who are not big fans.  Let me follow that with…he inhaled two bowls!  Besides, it’s always good to be open-minded about trying new foods so give it a go!

A few things to note.  This soup comes together very quickly.  It isn’t necessary to have it simmer on the stovetop for several hours to gain all the flavors.  Simmering for too long will also make the cauliflower pretty mushy.  I made mine a few hours before and then let it sit until dinner.

Also, I suggested a range for the curry powder and ginger due to peoples’ varying tastes for those spices.  I used the full 2 Tbsps and it was delish!      




  • 3-4 cups cooked chicken, cut up (I used leftover baked chicken thighs)
  • 2 Tbsp coconut oil
  • 3 cups cauliflower, cut into small florets
  • 1 onion, diced
  • 1 red bell pepper, chopped
  • 1-1½ cups shredded carrots
  • 3-4 minced garlic cloves (2 tsp garlic powder)
  • 1 cup pea pods, chopped
  • 1 14 oz can full-fat coconut milk
  • 2 cups organic chicken stock
  • 3 cups fresh spinach (or frozen)
  • 1½-2 Tbsps curry powder
  • 1½-2 Tbsps ginger
  • 1/2-1 tsp Himalayan salt
  • 1/2 tsp ground pepper
  • 1 tsp arrowroot, optional (for thickening)



  1. In a large stock pan, melt coconut oil over medium heat.
  2. Add onion and red pepper.  Sauté for 3-4 minutes.  Add carrots and garlic and sauté for an additional 1-2 minutes.
  3. Stir in the cauliflower and spices.
  4. Add the coconut milk and chicken stock.  Stir to combine and allow to simmer for several minutes.
  5. Stir in the chicken and pea pods.  Cover and allow the cauliflower to cook down for about 5 minutes.
  6. If you wish to thicken the soup, remove a small amount of the broth and combine with the arrowroot in a small bowl.  Add back into the soup and stir.  Allow to simmer.
  7. Stir in the spinach shortly before ready to serve and allow to wilt down.
  8. Dish up a warm bowl and enjoy!!
21 Jan 2019

Chicken Cauliflower Fried Rice

We all have those days (or maybe most of our days!) when time is of the essence.  I love this recipe for just that reason!  Common belief is that frozen vegetables are inferior to fresh and this is not always the case.  (I do recommend buying organic frozen vegetables.)  With that being said, this dish can be made with mostly frozen ingredients which require no preparation (cauliflower rice, peas and carrots, spinach, etc).  If you have the time or prefer fresh, by all means, go for it.  Adding green beans or pea pods is also delicious and will amp up the veggie content.

Note:  I like a lot of eggs in mine so I used 6 eggs!   


  • 3-4 cups rotisserie chicken, cut into bite-sized pieces
  • 1 bag of frozen cauliflower rice (remove from freezer about 30 minutes before so it’s not a frozen rock)
  • bag of frozen peas and carrots (I used 2+ cups)
  • 4 eggs, whisked
  • 1 onion, chopped
  • 3 tablespoons coconut oil
  •  1 teaspoon garlic powder
  • 1 inch fresh ginger, peeled and grated (or 1-2 teaspoons ground ginger)
  • spinach, fresh or frozen (optional)
  •  1/2 -1 teaspoon salt (add if you don’t use fish sauce)
  • 1/2 teaspoon pepper


  • 1/4 cup coconut aminos
  • 1 tablespoon of apple cider vinegar
  • 1/2 teaspoon fish sauce
  • 1 tablespoon toasted sesame oil



  1. In a small bowl, combine the sauce ingredients and whisk together.  Set aside.
  2. Heat 1 Tbsp oil in a large skillet over medium heat.  Add eggs and cook until scrambled.  Use a rubber to break eggs into smaller pieces.  Remove to a plate and set aside.
  3. Return skillet to heat and add 1-2 Tbsp additional oil.  Add onion and frozen peas and carrots.  Cook until tender.
  4. Season with garlic powder, ginger, salt and pepper.
  5. Add cauliflower rice and continue to cook for about 3-4 minutes.
  6. Add chicken, spinach and sauce.  Stir to combine and heat through until spinach is wilted.
  7. Gently fold the scrambled eggs into skillet and heat 2 minutes.


03 Jan 2019

Oven Baked Turmeric Chicken Thighs

When it comes to chicken, are you a white or dark meat fan?  Do you find yourself always going for the chicken breasts at the grocery store?  I use to be that person.  I think it all circles back to that “low-fat” mentality that was drilled into our heads for all those years (no need to fear healthy fat anymore).  I have totally switched over to being a thigh girl!  I think dark meat has so much more flavor and doesn’t get dried out like breast meat can if you’re not careful.

And one more thought…if you have yet to purchase some turmeric for your cooking arsenal, it’s time to do so.  Trust me, it is not one of those spices that you purchase for one recipe and then never use it again.  Turmeric is becoming increasingly popular!  It is very versatile, delicious and has the added health benefits.  (It contains a compound called curcumin which is an antioxidant and has anti-inflammatory properties.).  You can find turmeric in a variety of recipes ranging from lattes, dressings and soups to savory vegetable and meat dishes.   And yes, even desserts!                 



  • 1-2 lbs. organic chicken thighs. (I use boneless)
  • 3 Tbsps olive oil
  • 1 Tbsp dijon mustard
  • 1 lemon, juice and zest
  • 3 cloves of garlic, chopped or 2-3 tsp jarred minced garlic
  • 2 tsp organic raw honey (optional)
  • 1 tsp onion powder
  • 1 tsp smoked paprika
  • 1-2 tsp turmeric
  • 1/2 tsp Himalayan salt
  • 1/4 tsp ground pepper



  1. Preheat oven to 375 degrees.  Line a rimmed sheet pan (or casserole dish) with foil and spray with coconut spray.
  2. Whisk all marinade ingredients in a small mixing bowl.
  3. Place chicken in a large ziplock bag and pour marinade mixture over chicken.  Toss chicken to evenly coat.   Refrigerate for 2-4 hours or as long as time permits.  (I made mine in the morning for dinner that night.)
  4. Place chicken in a foil lined casserole pan sprayed with coconut oil.  If there is marinade in the bottom of the bag, spoon it over the top of the chicken for extra goodness.  I also sprinkled the chicken thighs with a little extra turmeric, paprika and salt and pepper.
  5. Bake chicken for about 25-30 minutes.
  6. If desired, you can remove the chicken from the oven halfway through the baking time and brush with extra marinade.  Return to the oven and bake for the additional time.

Note:  Yes, marinade is safe to baste chicken with as long as chicken is going back in the oven.  Do not use marinade as a sauce after chicken is done baking since it came in contact with raw chicken.


11 Dec 2018

Roasted Brussel Sprouts, Sweet Potatoes and Sausage with Sriracha Aioli Sauce

The night I made this dish our son was coming home from college for the weekend so it only made sense for me to double the recipe.  I went heavy on the Brussel sprouts and sweet potatoes so feel free to cut back on the quantity if desired.

I would be remiss in not taking a moment to talk about the star of the dish.  This sriracha aioli sauce is so delicious and flavorful!  It really does take this  basic dish to the next level.  As the case when making any sauce, taste as you go and tweak it to your personal preferences.  If you like things with more kick, add more sriracha or a few dashes of cayenne pepper.        


  • 1 lb Italian sausage links, sliced into 1/2″ pieces (I had 4 large links)
  • 4-5 cups brussel sprouts, trimmed and halved (I used more like 6 cups)
  • 2 large sweet potatoes, peeled and cut into ¼” cubes
  • 2 Tbsp avocado oil
  • salt and pepper to taste


Sriracha Aioli Sauce:

  • 1/3-1/2 cup approved mayo
  • 1 Tbsp sriracha
  • juice of 1/2 lime (about 1-1½ Tbsp)
  • 1-2 tsp jarred minced garlic
  • 1 tsp smoked paprika
  • 1 tsp ACV
  • 1 tsp maple syrup (I used the sugar-free brand, Lakanto)
  • salt to taste


  1. Preheat oven to 425 degrees.
  2. In a small bowl, whisk together sauce ingredients and set aside.
  3. On a foiled rimmed sheet pan, add Brussel sprouts and sweet potatoes and spread out evenly.  Drizzle with avocado oil and season with salt and pepper.  (Feel free to add additional seasonings of choice.)
  4. Roast vegetables for 15 minutes.  Remove from oven and stir.  Add sausage and return to oven for an additional 10-15 minutes or until vegetables are slightly tender.
  5. Pour sauce over the vegetables and sausage and mix until evenly coated.  I returned the pan to the oven and broiled for 5 minutes to brown things up a bit.  (This is optional.)