Featured Recipe

My Special Chicken and Vegetable Soup-Recipes makes a BIG pot

Ingredients-2 chicken breast (dark meat can be used as well), 2 medium sized carrots cut to small dice, 1/2 onion small diced, 1/2 onion whole to cook the chicken in, 1 cup of small diced celery, 3 whole celery stalks, 3 tomatillos, 3 garlic cloves, 1/2 bunch of cilantro, salt, pepper, and coconut oil

Method-In a large stock pot place the chicken fill with water about 4-6 cups of water, add the whole onion, 3 whole celery stalks rough chopped and salt. Place on low to medium heat until chicken is cooked. Once chicken is cooked take out of the pot and set aside until cool to cut and add to the soup. In a separate pot add coconut oil, on low heat add the peeled and cleaned tomatillos and garlic and sear all sides. Once all is caramelized add enough broth from the chicken you made to cover the tomatillos add the cilantro and cook until tomatillos are tender. Place the tomatillos into the blender and blend until smooth. Check seasoning. Set sauce aside. In stock pot add coconut oil on medium heat and add the diced onions, carrots and celery and cook until tender. Once tender add the chicken stock and diced chicken and the salsa made and let simmer.

Creamy sage Butternut Squash Sauce-Recipe makes about 2 quarts

Ingredients-1 butternut squash peeled and diced, 1 cup of small diced onions, 2 cloves of garlic, 1 hand full of fresh sage, 1 cup of small diced celery, 1 cup of small diced carrots, and 1 cup of heavy cream, 4 cups of chicken broth or vegetable broth, coconut oil, salt and pepper

Method-In a large stock pot place the coconut oil in the pot with medium heat. Once the oil is hot add the butternut squash and cook until slightly tender and caramelized then add the onions, celery and carrots and cook until caramelized. Once they are tender add the garlic. Once the garlic becomes aromatic add the sage. Add the broth and let simmer on low heat. Once all of the vegetables are cooked and tender place in blender and puree until smooth. Place back into pot and reduce until it is sauce consistency and add the cream. Check the flavor and season with salt and pepper.

BBQ Turkey Burger-Recipe makes about 4 patties

Ingredients-1 pound of ground turkey, 2 avocados diced, 1/4 cup of diced yellow onion, mesquite spice, BBQ sauce (of your choice *I make my own) salt, pepper and coconut oil

Method-In a hot medium sauté pan place the coconut oil and diced onions in to caramelized. Once the onions are caramelized place them on a plate to cool. While the onions are cooling, place the ground turkey, diced avocados, BBQ sauce and spices into the bowl. once the onions are cooled add the onions and mix well with hands. place a small portion into a sautéed pan to make sure the flavors are exactly how you like. A little taster. This is the best and easiest low guilt burger ever!!


Alfredo Cauliflower Sauce-Recipe makes about 6 servings

Ingredients-1 cauliflower (riced), 1/4 cup of milk (your choice if you want 1% etc), 2 chopped garlic cloves, 1 couple handfuls of parmesan cheese and coconut oil

Method-Using a medium sauté pan place about 1 tablespoon of coconut oil in the pan with medium heat. Once the oil is hot add the chopped garlic and cook until aromatic. Add the milk and parmesan. Stirring so the cheese doesn’t burn in the pan. Add the riced cauliflower and put the heat on low to simmer add salt and pepper to your liking. Once the sauce is reduced by 1/4 place in blender to get a nice smooth consistency.

Simple right? I made this sauce with carrot noodles tossed with spinach and raddicho and grilled shrimp! Yummm! This is a no guilt Alfredo dinner.


Spanish Riced Cauliflower-Recipe makes about 4 servings

Ingredients-1-Cauliflower, 1 tablespoon of cumin, 1/2 can of  tomato paste, 1-chopped garlic, 1/4 cup of chopped onions, salt and pepper to taste, 1-1 1/2 cups chicken broth/stock, 1 tablespoon of coconut oil

Method-Place cauliflower in a food processor, rice until small pieces and set aside. Using a medium sauté pan place the coconut oil in the pan with medium heat. Once hot add the riced cauliflower and cook for 4 minutes stirring occasionally. Add the chopped onions, cook until tender and add the garlic cook until aromatic. Add the broth, tomato paste and seasonings. Cover with a lid on low heat and cook until all the flavors combine. Let rest for 5 min fluff and enjoy!

This doesn’t take long to cook. I am in love with replacing starches with cauliflower. I have found with this recipe you get your normal fill of Spanish rice and no guilt about eating starches.


Farro Salad-Recipe Makes about 1 good lunch serving!

Ingredients-1 cup of farro, 2 cups of chicken stock, 1 summer squash (small diced), 1 cup of diced celery, 1/4 cup of diced onions, 1/2 cup of grapes cut in half, coconut oil, salt and pepper and grilled chicken breast

Method-Put the 2 cups of chicken stock into a pot bring so low simmer and add the farro into the pot. Cook on low heat stirring occasionally. Farro is done cooking when the stock is almost all evaporated and set aside with a lid for the farro to finish absorbing the liquid with no heat. In a separate pan, preferably a sautéed pan medium size, add the coconut oil with medium heat. Once the coconut oil is hot add the celery and onions and cook until tender. Once tender add the summer squash. Cook until that is tender and season with salt and pepper. While hot the vegetables are hot place in bowl and toss with the farro. Season to your liking and add the cut grapes. You can either eat cold or hot and add a grilled chicken breast. Lunch is served!

Tomatillo Sauce-Recipe Makes about 2 cups

This is my favorite sauce to make it can go with almost anything.

Ingredients-8 medium to large tomatillos, 1/2 yellow onion, 1 jalapeño (if you like it spice add another or two), a couple of garlic cloves, coconut oil, chicken broth, 1 bunch of cilantro

Method-Peel and wash the tomatillos and place in hot-pot that has the coconut oil in, roast on medium heat, stirring occasionally. Once they start to blister, add the garlic and jalapeño. The jalapeño can be seeded or just cut the stem up to you how much heat you can take. After adding the jalapeño add the onion rough chopped and cook until all the vegetables are caramelized. Add the chicken broth, about 3 cups. Cook on low heat until and simmer until vegetables are tender. Take off heat when ready and place in blender with fresh cilantro leaves and blend on low so the sauce doesn’t burst out all over you. Blend until smooth. Check seasoning and add salt and pepper if needed. To make it creamy add a couple of tablespoons of butter to the mix while blending on low.

Sauce could be used for almost anything…… Imagination is key.

Salmon cake with a caramelized onions and BBQ sauce topped with grilled corn relish (cilantro, red onion, lime juice and spices) on a bed of sweet potato noodles.

Salmon Cake

INGREDIENTS-Salmon, yellow onions that are caramelized, mesquite seasoning, parsley, salt, lemon juice, lemon zest, egg and BBQ sauce.

METHOD-take salmon and cover with coconut oil and season with the measquite seasoning, place in oven and cook. Take out of the oven and let cool. Once cooled start to shred with fingers and place into bowl. Once salmon is shredded add the cool caramelized onions, lemon zest, chopped parsley, lemon juice and one egg. Start to mix but don’t over mix it will get too mushy. Just until everything is combined. Check seasoning to your liking and start to form patties. Place patties on a sprayed sheet plan, brush on BBQ sauce and bake in preheated 350 degree oven for about 10 min, until the patty is not floppy and hold its shape.

Grilled Corn Relish

INGREDIENTS -corn on the cob, red onions, cilantro, lime juice, chocolate spice mix

METHOD-grill the corn and cool. Once the corn is cooled start to cut the corn off of the cob into a bowl, add in diced red onions, chopped cilantro, lime juice and chocolate spice mix. Combine until it taste good

Sweet Potato Noodles

INGREDIENTS-sweet potato, garlic

METHOD-peel the sweet potatoes, using a spirilizar begin to push the sweet potatoes until done. Bring a pot of water up to bowl, add salt to the water. Once water is boiling add the sweet potato noodles in and cook in water for about 3 min. Drain water and place in ice cold water. Cooling the noodles completely. In sautéed pan add coconut oil and sautéed garlic. Add the noodles and cook a little to warm up again.


Place the sautéed sweet potato noodles in center of the place. Twisting the long noodles like pasta noodles. Make room in the center for the salmon cake and top with Corn relish. Enjoy!!