Category: Recipes

11 Nov 2017

Roasted Brussel Sprouts with Bacon

Are you someone who has never been a big fan of Brussel sprouts?  Well, if you’ve never tried roasted Brussel sprouts, this recipe is a game changer.  Bacon or no bacon, Brussel sprouts truly shine when they are roasted!   If you are going the bacon route, look for a quality brand.  Choose one that is free of antibiotics as well as sugar, gluten, and other additives.  (I use Pederson’s).  Also, I added the fresh parmesan cheese as optional.  I strongly encourage FRESH!  It tastes soooo much better and a little goes a long way in the flavor department.  A chunk of parmesan will last weeks in your refrigerator so you don’t have to worry about waste.  

Ingredients (serves 6)

  • 1 lb Brussel sprouts, washed and trimmed (if very large in size, cut in half)  For a time saver, you can purchase pre-trimmed Brussel sprouts or use frozen.
  • 1/2 red onion, cut into wedges
  • 4-5 slices of bacon, cut into small strips
  • 2 garlic cloves (1 teaspoon prepared chopped garlic)
  • 1 tablespoon balsamic vinegar
  • 1/2 tablespoon avocado oil (if you are not using bacon, you will need additional oil)
  • salt and pepper to taste
  • freshly grated parmesan cheese (optional)



  1. Preheat oven to 425 degrees.
  2. Toss the Brussel sprouts, onion, avocado oil, garlic and balsamic vinegar in a mixing bowl.
  3. Spread on a large sheet pan lined with parchment paper or foil.  Sprinkle with salt and pepper and top it off with the bacon strips.
  4. Roast for 20 minutes, stir and roast for an additional 10 minutes or until Brussel sprouts are browned.
  5. If desired, sprinkle with grated parmesan cheese.



10 Nov 2017

Salmon Avocado Mash

As far as I’m concerned, canned Wild-caught Alaskan salmon should be a staple in everyone’s pantry!  It’s inexpensive, convenient, versatile, and packed with nutrients.  Salmon is a complete protein with vitamins D and E, selenium, iron, magnesium, and B complex vitamins, but the biggest celebrity of them all, omega-3 fatty acids!  Omega-3’s are crucial in helping fight inflammation in the body.  Inflammation is a major contributing factor in nearly all diseases.   Eating canned salmon once a week can help reduce your risk of developing arthritis, heart disease, diabetes, and cancer.  Is that convincing enough for you?  


Ingredients (4-6 servings)

  • 1 15 oz. can Wild-caught Alaskan salmon (drained)
  • 2 avocados (mashed)
  • 2 hard boiled eggs (optional)
  • 2 tablespoons dijon mustard
  • 2 tablespoons Primal-approved mayo
  • 2 tablespoons jarred relish (no sugar added)
  • 1 teaspoon garlic powder
  • salt and pepper to taste
  • juice of 1 lime or lemon (this helps keep the avocados from turning brown)



  1. Add the salmon to a large mixing bowl.  Smash the avocados (and eggs) on a separate plate or add directly to salmon and smash in the bowl.  Add remaining ingredients and mix until well combined.
  2. Chill in the refrigerator until ready to serve.  I had a scoop for lunch along with some veggies, aged cheese, and nuts.
07 Nov 2017

Chicken Sausage, Apple and Kale Skillet

I love using apples in savory dishes this time of the year.  Toss in some kale, pecans, and cranberries and you have a delicious and festive dish.  Buying fresh quality ingredients whenever possible will increase the nutritional value and flavor of your dishes as well.   The chicken sausage I bought was Coleman from Costco.  Aidells is another popular brand.  Both are organic, with no hormones, antibiotics, or additives.   

Just a little side note…I recently bought a Le Creuset dutch oven and used it for the first time today.  I never thought I’d get so excited about a pan, but it was awesome!  If you already own one, you know what I’m talking about.  If not, you may want to think about getting one.  Warning…they are not cheap.  But then, Christmas is right around the corner!

Ingredients (serves 4-6)

  • 16 oz. organic pre-cooked chicken sausage, sliced into 1/2″ pieces
  • 1/2 red onion, chopped
  • 1 sweet potato, unpeeled and chopped
  • 1 large or 2 smaller apples, cored and cut into similar size chunks (any variety)
  • 3 handfuls of kale, torn into pieces (be sure to remove woody stems)
  • 2-3 tablespoons of extra-virgin olive oil
  • 1 cup pecan halves, toasted
  • 1/2 cup dried cranberries
  • 1 teaspoon dried sage
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon nutmeg
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 cup water or broth



  1. Preheat oven to 350 degrees.  Spread pecans on a parchment lined or sprayed sheet pan.
  2. Heat 1 tablespoon of EVOO in a large skillet or dutch oven over medium heat.  Add chicken sausage and cook just until browned.  Set aside in a separate bowl.
  3. Return pan to medium heat and add remaining oil.  When oil is heated, add onions, sweet potato and spices.   Saute for 7 minutes, stirring occasionally.  If needed, add additional oil or have a small glass of water or broth near stove and add 1-2 tablespoons at a time when mixture starts to dry out.
  4. While onions and sweet potatoes are cooking, put pecans in the oven and toast for 5 minutes.  Set a timer so you don’t forget about them!
  5. Add chopped apple to sweet potato and onion mixture.  Cook for an additional 3 minutes, stirring continuously.  Add small amount of water or broth, if needed.
  6. Stir in the chicken sausage.  Turn heat to low and add kale.  Place a lid on the pan for several minutes.  Remove lid and stir kale into rest of ingredients.  When kale is wilted, remove from heat and stir in toasted pecans.
  7. Plate and sprinkle with dried cranberries.
  8. Enjoy…beautiful and yummy!


07 Nov 2017

Cranberry Orange Bread

It’s November and that means cranberry season.  This recipe caught my eye because of the cranberry and orange combo…yummy!  A bit more time consuming than some, but worth it.  The recipe calls for fresh cranberries…I know, many of you will be wondering if frozen cranberries would work as well.  I say, this time of the year, fresh is best and just as easy.  Also, if you enjoy a little crunch or added texture in your bread, this would be great with chopped walnuts or pecans added into the batter. 

Ingredients (1 loaf)

For loaf:

  • 6 eggs
  • 1 orange, zested and juiced (about 1/4 cup zest and 1/4 cup juice)
  • 1/2 can full fat coconut milk (3/4 cup)
  • 1/3 cup honey or maple syrup
  • 2 tablespoons coconut oil (melted)
  • 1 teaspoon pure vanilla extract
  • 2/3 cup coconut flour
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1½ cup fresh cranberries

For Glaze:

  • 2 tablespoons melted coconut oil (grass-fed butter or ghee)
  • 2 tablespoons honey
  • 1 tablespoon coconut milk
  • juice of 1 orange and zest of half (about 2 tablespoons)
  • 1/2 teaspoon pure vanilla extract
  • pinch of salt



  1. Preheat oven to 350 degrees.
  2. Combine all the wet loaf ingredients in a bowl and whisk together.
  3. Add in the dry ingredients and mix.
  4. Fold in cranberries.
  5. Pour into greased loaf pan.
  6. Bake for 45 minutes and check the center for doneness. If not cooked through, continue to bake and check every few minutes.
  7. While bread is baking, combine all ingredients for the glaze and blend well.
  8. Once loaf is done, allow to cool and pour glaze over the top.
  9. Sprinkle with extra orange zest, if desired.


**Note:  Don’t throw that extra coconut milk away!  Save in the fridge to use in smoothies or chia pudding.  You can also freeze in ice cube trays and then put them in ziplock bags for later use.

Recipe from Primally Inspired


07 Nov 2017

Autumn Lamb Hash

I named this dish autumn hash because of its combination of  flavors…squash, pumpkin, and cinnamon.  I used some ground lamb that I had in the freezer but feel free to use ground beef, turkey or sausage.  For a time saving option, purchase fresh, pre-cut and packaged squash in produce section.  No shame involved!  

Ingredients  (serves 4-6)

  • 1 lb ground lamb
  • 1 yellow onion, chopped
  • 1 tablespoon chopped garlic
  • 1 – 15 oz can diced tomatoes, drained
  • 2-3 cups butternut squash, peeled and cubed
  • 1 cup sliced mushrooms
  • 1/2-3/4 cup canned pumpkin
  • 1-2 cups fresh spinach
  • 1-2 teaspoons cinnamon
  • 1 tablespoon coconut oil
  • salt and pepper to taste



  1. Preheat oven to 400 degrees.  Place squash on a sheet pan lined with parchment paper or foil.  Toss with coconut oil and season with salt, pepper, and half of cinnamon.  Roast squash for approximately 15 minutes.  Squash should not be fully cooked.  It will continue to cook when added to the other ingredients.
  2. While the squash is baking, place a large skillet over medium heat.  Add lamb, onion, salt and pepper.  Cook until meat is browned.  Remove excess liquid if necessary.
  3. Return skillet to burner and add garlic.  Cook for 1 minute.  Add mushrooms, diced tomatoes, pumpkin, squash, and remaining cinnamon.  Mix together and allow to heat through.  Over low heat, add fresh spinach and mix until spinach is wilted.  It will not take long.
  4. Plate hash and top with avocados or a fried egg.
05 Nov 2017

Slow Cooker Pulled Pork

You have to love anything in a slow cooker.  Add the ingredients, plug it in before you leave the house in the morning and come home to a hot meal!   Pulled pork gives you the added benefit of serving it throughout the week in different ways.  I usually put everything in the crock the night before, put it in the refrigerator and then it’s ready to go in the morning.  When you get home, a few finishing touches and walla!!  I served mine over a sweet potato topped with tahini slaw and avocado.  (I made the slaw with pre-packaged broccoli slaw and shredded carrots and added tahini dressing I made earlier in the week).

Ingredients (6-8 servings)

  • 3 lbs boneless pork shoulder (4-5 lbs for more leftovers)
  • 1 red onion, thinly sliced
  • 2 cloves garlic, minced
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1 teaspoon paprika (I used smoked paprika)
  • 1/2 teaspoon oregano
  • 1/2 cup of beef or chicken stock
  • 3/4 teaspoon himalayan (sea) salt
  • 1/4 teaspoon pepper
  • Primal approved BBQ sauce



  1. In a small bowl, combine chili powder, cumin, paprika, oregano, salt and pepper.
  2. Rub the mixture evenly over the pork.
  3. Place the pork, onion, garlic, and stock in a slow cooker.
  4. Cover and cook on low for 8 hours.
  5. Remove the pork from the slow cooker and place in large bowl.  Use two forks to shred the meat. Take a slotted spoon to scoop out the onions and add to shredded pork.  Discard most of remaining broth, leaving a little behind.
  6. Return shredded meat and onions to the slow cooker and add BBQ sauce.

Serve according to your fancy, stuffed into a sweet potato, placed in a large lettuce leaf, or piled on a bed of your favorite greens.  Add additional toppings such as avocados, feta or goat cheese, or a slaw.  Enjoy!

**Note:  If you are using store bought BBQ sauce, make sure you read the labels.  Many are loaded with refined oils, sugars and other additives.  If you have the time to make your own, I posted my recipe under “dressings and sauces”.

02 Nov 2017

Chicken and Vegetable Frittata

Frittatas are a quick, easy, and extremely versatile meal.  You can serve them as your main entree one night and for breakfast the next morning.  I don’t think you can go wrong.  Any combination of meat, veggies and spices will work.  While you can certainly go with some sort of theme (Mexican, Mediterranean, or seafood), you can just as easily use whatever you have in your refrigerator and get creative! 

Ingredients  (Serves 6-8)

    • 2-3 tablespoons of coconut oil
    • 1 yellow onion, chopped
    • 2-3 cloves of chopped garlic (or 2 teaspoons prepared minced garlic)
    • 1 red bell pepper, chopped
    • 1 cup broccoli, chopped
    • 1 cup cauliflower, chopped
    • 1 cup shredded carrots
    • 1 cup rotisserie chicken, cut up
    • cherry tomatoes (for added color on top)
    • 12 eggs
    • 1 tablespoon Italian seasoning
    • 1 tablespoon dried parsley
    • 3/4 teaspoon salt
    • 1/4 teaspoon pepper
    • paprika (sprinkled on top)



  1. Preheat oven to 350 degrees.  Whisk the eggs in a large mixing bowl, season with salt and pepper, and set aside.
  2. Heat 1 tablespoon of coconut oil over medium heat in cast iron skillet or oven-proof pan.
  3. Add onion and cook for approximately 5 minutes, stirring frequently.  When onions are soft, add garlic and cook for 1 minute.
  4. Add the additional oil and the remaining vegetables (except tomatoes).
  5. Continue to cook the vegetables, stirring frequently, for about 5-7 minutes or until veggies are a tender-crisp.  Stir in pre-cooked chicken or pre-cooked meat of choice.
  6. Pour the beaten eggs evenly over the meat and veggie mixture.  Place tomatoes on top.  Cover pan with lid and let cook on medium heat until eggs start to set around the edges (about 5 minutes).  Remove lid and place in oven for 15 minutes or until eggs are cooked through.
  7. If desired, place under the broiler for the last 2 minutes to give it a nice golden brown top.  Be sure and watch it carefully.
  8. Allow to cool for 5 minutes before cutting.  I paired mine with some yummy Fall Harvest salsa from Trader Joe’s.  You can also serve with feta cheese (or cheese of choice) sprinkled on top.


02 Nov 2017

BBQ Sauce

When buying store bought BBQ sauce, it is important to be diligent about reading labels.  Most are loaded with refined oils, sugars, and other additives.  There are Primal-approved ones available, but you will only find them at select stores. (Of course, you could always order some on Amazon).  This recipe is simple to make, less expensive, and pretty darn tasty.  You can add it to pulled pork, cocktail meatballs, or whatever else you like BBQ sauce on.

Ingredients  (makes approximately 1 1/2 cups)

  • 1 6 0z. can tomato paste
  • 1/2 cup apple cider vinegar
  • 2 tablespoons blackstrap molasses
  • 1-2 tablespoons honey
  • 1 tablespoon coconut aminos
  • 1 tablespoon dijon mustard
  • 1 teaspoon chili powder
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 1/2 teaspoon himalayan salt
  • 1/2 teaspoon pepper


  1. Add all ingredients to a saucepan.
  2. Heat on medium, stirring continuously for 5-8 minutes.
30 Oct 2017

Arugula and Broccoli Slaw Salad with Tahini Dressing

This is a quick salad you can toss together and add as a side to any meal.  Using pre-packaged greens and slaw makes it so easy and convenient.  The dressing can be made in a food processor or blender but as you can see from the pictures, I did’t even bother getting my Ninja out.  I simply added all the ingredients to a jar and whisked it up!  Then I just store the extra dressing right in the jar in the refrigerator.  Dressing will thicken as it sits in the refrigerator, so simply add a little water to thin.

Prep time: 20 minutes


  • 2 cups arugula
  • bag of broccoli slaw (or desired amount)
  • 1 cup packaged shredded carrots
  • 1/4 cup tahini
  • 3 tablespoons extra-virgin olive oil
  • 1 tablespoon coconut aminos
  • 2 tablespoons lemon juice
  • 1 tablespoon apple cider vinegar
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon ground ginger
  • salt and pepper to taste
  • water for thinning


  1. Make dressing first by combining all ingredients in a food processor or jar.  Slowly add water until dressing is desired consistency.  It should be relatively thick but still pourable.
  2. Combine the arugula, slaw and carrots in a large bowl.
  3. Pour the dressing over salad in small amounts and toss gently.  Add more if needed.  It’s always better to have to add more rather than having a soggy salad with too much dressing.
  4. If desired, you can squeeze some fresh lemon juice over the top and add slices of avocado for a nice finishing touch!
30 Oct 2017

Root Vegetable and Green Bean Medley

I truly love any roasted vegetable!  This combination of root vegetables with green beans  was not only beautiful to look at but so delicious as well.  As you can see, my ingredient proportions are quite large.  This serves two purposes…I always want more the next day (or two days) and  leftovers can be a big time saver later in the week!   Simple serve with any protein of choice.  Feel free to cut the recipe in half  if you do not want all the leftovers.


Ingredients (Serves 6-8)

  • 2 Fennel Bulbs, cut into 1/2″ wedges
  • 1 large red onion, cut into 1/2″wedges
  • 1- 1 lb bag organic whole carrots (I left mine unpeeled), cut into 2′ chunks
  • 1 – 1 lb bag fresh green beans
  • 2 lemons, 1/4′ slices (optional)
  • 2 tablespoon  extra virgin olive oil
  • 2 teaspoon cumin
  • 1 tablespoon coriander
  • salt and pepper to taste
  • 1/2 cup feta cheese (or similar cheese)


  1. Preheat oven to 375 degrees.
  2. Prepare and cut all vegetables and put in large mixing bowl to toss. (If you do not want to dirty an additional bowl, toss directly onto sheet pan lined with parchment paper).
  3. Drizzle EVOO over vegetables and add spices.  Toss well.
  4. Pour onto sheet pan lined with parchment paper and place lemon slices on top.
  5. Bake in oven for 20-25 minutes. Remove and sprinkle feta cheese on top.  Return to oven for an additional 20 minutes or until vegetables are tender.