Tuesday, March 31, 2015

Chili-Lime Kale Chips

  • 1 bunch kale
  • 2 tbsp. coconut aminos
  • 1 ½ tbsp. lime juice
  • ⅛ tsp. of cayenne
  • Salt to taste
  • Enough olive oil to coat kale leaves
  • Preheat oven to 350 degrees. Add all ingredients (except olive oil) to a bowl and whisk until well combined. Lightly drizzle olive oil over prepared kale leaves and make sure to coat all surfaces of the leaves. Toss kale leaves with seasoning mixture. Place leaves on a parchment paper lined baking sheet, leaving enough space between the leaves so they don’t overlap. Place tray in the middle of the oven and bake for 10-12 min. or until desired crispness (check the kale chips after 7-8 min to make sure they don’t burn). Remove from oven. Let cool and enjoy!

Roasted Potatoes With Green Onions

  • 1 tbsp. olive oil
  • 3 1/2 lbs. potatoes
  • 2 cloves garlic, minced
  • Salt to taste
  • Fresh ground pepper
  • Fresh chopped green onions
  • Scrub potatoes and place in a large pot. Fill pot with water until potatoes are covered by 2-3 inches of water. Bring water to a boil and cook for 12-15 minutes or until potatoes are fork tender.
  • While potatoes are cooling, preheat the oven to 425° and mince the garlic and parsley. Next, prepare the baking sheet by brushing 1 tablespoon of olive oil on a cookie sheet for this and it worked well.
  • Once the potatoes are cool, peel and cut in half, or quarter if potatoes are large. Place cut side down on prepared pan and sprinkle with course salt and fresh ground pepper. Place in 425° oven for 35-40 minutes. Rotate potatoes halfway through the baking time to ensure an even color.
  • Reduce temperature to 375°, turn potatoes over and sprinkle with the green onions. Add more salt and pepper if desired. Return to oven for an additional 15-20 minutes or until potatoes are evenly browned. Remove from oven and sprinkle with fresh green onions. Serve immediately. Enjoy!

Chia Seed Pudding Parfait

  • 3 tbs. chia seeds
  • 1/2 cup almond milk, unsweetened
  • 1/2 cup strawberries, fresh
  • 1/2 banana, fresh
  • Stevia, loose to taste or honey
  • 1 tsp. vanilla extract
  • 1 tbs. nut butter, any kind
  • Find a nice parfait cup. Pour almond milk (or coconut milk) in it. Add chia seeds and give it a good long stir. This would be a good time to add a dash of stevia and the vanilla. Stir again. Put in the fridge and leave it alone overnight. In the morning, take if out, stir it and you'll see it's become a slimy, pudding-like consistency. Stir it again. Add your sliced fruit. To make it look more fancy, add shredded coconut and some goji berries! I even added a dollop of crunchy peanut butter just to make a even tastier! Enjoy!

Chicken Mushroom

  • 4 boneless, skinless chicken breasts, each 4 ounces
  • 2 tablespoons olive oil
  • 4 shallots, thinly sliced
  • 1/4 pound mushrooms, thinly sliced
  • 1 tablespoon almond flour
  • 1/4 cup white wine
  • 1/2 cup low-sodium chicken stock
  • 1 tablespoon fresh rosemary
  • 2 tablespoons chopped parsley
  • Place the chicken breasts between wax paper and pound with a mallet to flatten. In a small frying pan, heat 1 tablespoon of the olive oil over medium heat. Add the shallots and saute for about 3 minutes. Add the mushrooms and cook for 2 minutes more, stirring occasionally.
  • In a small bowl, whisk together the flour and wine until all the lumps are gone. Add the flour mixture to the shallots and mushrooms. Stir in the chicken stock and cook over medium-high heat. Stir until the sauce thickens, about 5 minutes. Remove from heat and add the rosemary.
  • In a large, non-stick skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the chicken and sauté until no longer pink or until a thermometer inserted into the chicken reads 170 F, about 5 minutes. Serve immediately. Enjoy!

Garlic Parmesan Kale Chips

  • 2 bunches of kale
  • 2 tsp. olive oil
  • 3 garlic cloves minced
  • Sea salt
  • 1/4 cup grated parmesan cheese
  • Preheat oven to 375 degrees
  • Rinse kale in a salad spinner
  • Remove dark ribs and chop kale roughly
  • Put leaves in a big bowl, toss the kale with the olive oil, garlic, salt and parmesan together – then bake (the parmesan will get slightly browned and crispy with the chip).
  • Spread leaves on a one large rimmed baking sheet. Kale does not need to be in a single layer, as it will shrink in volume as it cooks.
  • Bake for 15 to 20 minutes, stirring once or twice while it’s cooking, and until leaves are tender, crisp on edges and slightly browned.
Note: for the parmesan, you can add it after baking. If you are adding it after baking, add it right after you pull the kale chips out of the oven so the cheese will melt a bit on the chips (but the cheese will stay creamy and moist).

Apple Dip

Submitted by: Carmen Munford


1 c. yogurt, greek, plain
2 tbs. almond butter
cinnamon, ground
2 tsp. almond milk
Stevie to taste


Combine all ingredients. Blend together until smooth.

Monday, March 30, 2015

Cheesy Cauliflower

Submitted by: Kayleigh


2 c. cauliflower, fresh
2 tbs. yogurt, plain
0.5 tsp. dijon mustard
0.13 tsp. dill weed, dried
0.13 tsp. sea salt
0.13 tsp. garlic powder
0.25 c. cheddar cheese, mild


Place cauliflower in a steamer basket; put basket in a small saucepan over 1 inch of water. Bring to a boil; cover and steam for 6-8 minutes or until crisp tender. In a small bowl, combine yogurt, mustard, dill, salt, and garlic powder. Transfer cauliflower to an ungreased 3 cup baking dish; top with yogurt mixture and cheese. Bake uncovered at 350°F for 5 minutes (approximately) or until heated through and cheese is melted. As always you can add or take away things to make it suit your tastes.

Asparagus Tomato Salad

  • 1 lb. asparagus, trimmed and halved
  • 1 cup grape tomatoes, halves
  • 1 tbsp. sliced basil leaves
  • 1/4 cup olive oil
  • 2 teaspoons lemon juice
  • 2 teaspoons Dijon mustard
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon pepper

  • Steam asparagus for 5-7 minutes until fork tender. In a large bowl place asparagus, tomatoes and basil.
  • Stir in olive oil, lemon juice and mustard. Sprinkle with salt and pepper. Enjoy!

Strawberry Quinoa Breakfast

  • 1/2 cup quinoa, white,
  • 1 cup water
  • 1 cup strawberries, fresh
  • 1 tsp. organic honey or stevia
  • Combine quinoa and water in a small saucepan. Bring to a boil, reduce heat, and simmer until water is evaporated, about 10 minutes. Stir in strawberries and honey. Enjoy!

Chia Fresca: Energy Drink!

In Mexico chia seeds are often stirred into fruity drinks where they turn gelatinous and add a nice texture to the beverage. it’s actually a healthy beverage called Chia Fresca which has been a popular drink in Mexico and Central America for many years. I’m sure many of you have heard of it before or even made it yourself. It’s made up of water, chia seeds, lemon or lime juice, and sweetener.
When chia seeds are soaked in water a gelatinous coating forms around the seed very similar to a tomato seed. This makes it very easy to swallow so the seeds don’t get stuck in your throat.
Chia seed which contains protein, fiber and omega-3 fatty acids including high amounts of alpha-linolenic acid. Chia can be used in breads and baked goods as well, but I find that making Chia Fresca is the quickest, easiest and most delicious way to get some chia seeds in to your diet.
A sprig of mint can also be added to each glass, or whole mint leaves can be added to the top of the pitcher. Mint is very strong and can be overpowering, so it's best to add it just before serving.
Here’s a quick refresher on chia seeds:
  • Chia seeds are rich in Omega-3 fatty acids, even more so than flax seed
  • Chia seeds do not need to be ground to be absorbed by the body and they can be stored for long periods of time without going rancid
  • They help with hydration due to their ability to absorb up to 9-10 times their weight in water
  • Chia seeds also contain fibre, protein, calcium, magnesium, copper, iron, and zinc among many other nutrients
  • Chia seeds like to get stuck in your teeth. You were warned.
Chia Fresca is said to boost energy levels too. I’m not really sure if it boosts my energy or not, but I sure feel happy and hydrated. I like to pair it with coconut water for a natural potassium boost after a tough workout, but water is just fine too.
  • 2 cups water or coconut water ( I used coconut water)
  • 1.5 tbsp chia seeds
  • 1/2 tbsp fresh lemon or lime juice, or to taste
  • Sweetener, to taste (I like 1/2 tbsp maple syrup or honey) 
  • Add chia and water into a jar or glass and stir very well to combine. Let sit for 10 minutes to allow the chia seeds to swell up. I like to use a jar with a lid so I can shake it up really well and break up the clumps of chia.
  • Add lime or lemon juice and sweetener to taste. Stir (or shake) well to combine and enjoy!
Note: Chia seeds will sink and collect at the bottom of the glass quickly. Give it a good stir as needed.

Garlic Butter Spaghetti Squash

Submitted by: Virginia Kim

Spaghetti squash with garlic butter: anyone who loves buttery noodles with love this.


1 lrg. squash, spaghetti, fresh
3 tbs. butter, unsalted
3 tbs. coconut oil
2 garlic cloves, fresh
1 tbs. parsley, fresh
cheese, parmesan to taste
sea salt to taste


Preheat oven to 350°F Cut spaghetti squash in half and place (cut side down) in a baking dish with a little bit of water. Cook for about an hour, until skin gives a bit when touched. Remove from oven. Let cool a bit before using a fork to create spaghetti-like appearance. Move "spaghetti" to a baking dish. Combine butter and coconut oil in a small saucepan over low heat. Add parsley and garlic, remove from heat, and drizzle mixture over the spaghetti squash. Sprinkle with a small amount of Parmesan cheese. Place baking dish in oven on low broil for approximately 10 minutes, until mixture is heated through, possibly a touch of brown depending on your taste. Keep a close eye on this so you don't overcook it. Enjoy!

Coconut Flour Blueberry Muffins

Submitted by: Halle Cottis


3 egg
2 tbs. butter, unsalted
2 tbs. coconut milk, unsweetened
3 tbs. honey
1 c. blueberries, frozen
0.25 tsp. sea salt
0.25 c. coconut flour
0.25 tsp. baking powder
0.25 tsp. vanilla extract


Blend together eggs, butter, milk, honey, salt, and vanilla. Combine coconut flour with baking powder and thoroughly mix into batter until there are no lumps. Mix in blueberries. Pour batter into 6 muffin tins. Bake at 400°F for 23-25 minutes. Makes 6 muffins. One serving is 2 muffins. Enjoy!

Sunday, March 29, 2015

Mashed Potato Cakes

When I lived in India,  Aloo Tikki was my FAVORITE street food. It’s served there with pomegranate seeds and several sauces drizzled over the top: plain yogurt, a cilantro sauce and a spicy ketchup. The combination of all these flavors is mind blowing.

Potatoes, peas and mild Indian spices make up the base of these easy-to-prepare patties. Serve with a variety of chutneys, either as an appetizer or as a nice light meal with a side salad.

  • 3 large potatoes,  mashed
  • ¾ cup frozen peas (uncooked)
  • ½ large onion, chopped
  • 1 jalapeno pepper, minced
  • 1 tsp. chili powder
  • 2 tsp. garam masala
  • 1 tsp. cumin powder
  • 1 tbs. grated ginger
  • 1 handful fresh cilantro leaves, chopped
  • 2 tbs. bread crumbs
  • 4 tbs. chickpea flour

  • In medium bowl add mashed potatoes and add in all the other ingredients.
  • Form into patties. Heat a little olive oil over medium-high heat and fry a few minutes on each side until golden brown. Drain and cool on paper towels.
  • Serve the patties either warm or at room temperature with tamarind, tomato, or mint chutney. If desired, sprinkle the tops of the patties with a bit of chat Masala. Enjoy!

Kale Caesar Salad with Chickpea Croutons

For the roasted chickpea croutons:
  • 1 (15-oz) can chickpeas (or 1.5 cups cooked)
  • 1/2 teaspoon extra virgin olive oil
  • 1/2 teaspoon fine grain sea salt
  • 1/2 teaspoon garlic powder

For the dressing
  • 1/2 cup 2% plain Greek yogurt
  • 2 tbsp. lemon juice
  • 2 tbsp. olive oil
  • 1 pinch of chilli flakes (optional)
  • 2 cloves of garlic, pressed
  • salt and pepper to taste
  • 1/4 cup grated parmesan cheese
For the lettuce:
  • 1 small/medium bunch Lacinato kale, de-stemmed (5 cups chopped)
  • 2 small heads romaine lettuce (10 cups chopped)
  • Roast chickpea croutons: Preheat oven to 400F. Drain and rinse chickpeas. Place chickpeas in a tea towel and rub dry. Place onto large rimmed baking sheet. Drizzle on oil and roll around to coat. Sprinkle on the garlic powder and salt and toss to coat. You can add a sprinkle of cayenne pepper if you like it spicy. Roast for 20 minutes at 400F, then gently roll the chickpeas around in the baking sheet, then roast for another 10-15 minutes, until lightly golden. They will firm up as they cool.
  • Prepare the dressing: In bowl, whisk together yogurt, oil, lemon juice, garlic, salt and pepper; stir in Parmesan cheese.
  • Prepare the lettuce: De-stem the kale and then finely chop the leaves. Wash and dry in a salad spinner. Place into extra large bowl. Chop up the romaine into bite-sized pieces. Rinse and then spin dry. Place into bowl along with kale.
  • Assemble: Add dressing onto lettuce and toss until fully coated. Now sprinkle on the roasted chickpeas and the Parmesan cheese. Serve immediately. Enjoy!

Tropical Turmeric Smoothie

This recipe is best consumed in the morning on an empty stomach. Not only will it increase your energy for the first half of the day, but it will clear your mind and infuse your body with some of the most powerful antioxidants in the world. Now that’s a great breakfast idea!

Research shows that turmeric has powerful anti-inflammatory, anti-tumor, and antioxidant properties. It has also been shown to block cancer cells, to reduce the risk for diabetes, and to be good for the liver. 

An easy way to reduce inflammation and to give your immune system a powerful boost is to add turmeric to your diet. I use turmeric liberally in my cooking and will often whip up a Creamy Tropical Turmeric Smoothie for a breakfast.
  • 1 cup coconut milk
  • 1/2 cup diced pineapple
  • 1/2 cup diced mango chunks
  • 2 frozen bananas
  • 2 tablespoon coconut oil
  • 1 teaspoon turmeric
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon ginger
  • 1 teaspoon chia seeds
  • Add all ingredients into a blender. Blend until smooth. Enjoy!

Baked Apple Cinnamon Oatmeal Cups

These Baked Apple Cinnamon Oatmeal Cups are a perfect portable oatmeal option! I love these and they are super healthy. It's so easy to mix this the night before and just bake it in the morning. Great easy breakfast recipe!
  • 2 cups old fashioned oats
  • 1 teaspoon baking powder
  • 1/8 teaspoon salt
  • 1/2 teaspoon cinnamon
  • 1 cup milk or unsweetened coconut milk
  • 1 egg
  • 1/2 cup mashed banana
  • 1 large apple, peeled, cored, and diced
  • Preheat your oven to 375 degrees. In a large bowl, combine the oats, baking powder, salt, and cinnamon. Add the milk, egg, and mashed banana and mix until combined. Stir in the apple.
  • You can either put the mixture into the fridge overnight or continue with the directions and bake right away.
  • Grease a muffin tin and fill each cup with the oatmeal mixture to just about the top. Bake in a 375 degree oven for 20-25 minutes, until the cups are set. Store in the fridge or these can also be frozen. Enjoy!

Saturday, March 28, 2015

Chicken Lettuce Wraps

  • 2 tbsp. olive oil
  • 2 lbs. ground chicken
  • 1 medium onion, finely chopped
  • 2 tbsp. fresh ginger, minced
  • 3 cloves garlic, minced
  • 1/4 cup coconut aminos (a non-soy, soy sauce)
  • 1-2 tbsp. siracha sauce
  • 1/4 cup chopped scallions
  • 1 tsp lime juice
  • In a large skillet, heat avocado oil and add the ground chicken. Sauté until cooked
  • Chop onion and ginger. Add onion, ginger and garlic.
  • Cook until the onion is soft. Add aminos, siracha and cook for about 3 minutes.
  • Add in scallions, and lime juice and stir to combine.Scoop the chicken into lettuce cups. Enjoy!

Bacon and Vegetable Frittata

  • 3 Eggs
  • 2 tablespoons coconut milk
  • 2 slices bacon, cooked and crumbled
  • 1/4 cup chopped broccoli
  • 1-2 green onions, finely diced
  • 1/4 cup cheese
  • 1 small tomato, diced
  • Salt and pepper to taste
  • butter or coconut oil for cooking
  • Preheat your broiler. Cook the broccoli and green onion in butter or coconut oil over medium for about 3-5 minutes. Add tomatoes and continue to cook a few more minutes.
  • Combine the egg, milk, cheese, salt and pepper and mix until combined. Add the bacon and the egg mixture to the skillet and cook until the edges start to look set.
  • Gently lift the edges up with a spoon to allow the runny egg to go down underneath and cook. Cook for 3-4 minutes, or until the egg is just runny in the center.
  • Place the skillet on a rack about 6 inches below your broiler and broil for 3-5 minutes. Enjoy!

Chicken Kale Patties

These Patties are awesome. They're super easy to make, and they're ridiculously delicious.
  • 2 green onion, finely chopped
  • 2 1/2 cups kale, finely chopped (leaves only)
  • 1 pound ground chicken
  • 1/2 teaspoon sea salt
  • 1 garlic clove, minced
  • 1 teaspoon Dijon mustard
  • 1 tablespoon fresh rosemary, finely chopped
  • 1 egg
  • 2 tablespoons coconut flour
  • Heat a large skillet over medium high heat with 1 teaspoon coconut oil. Add green onions and cook until tender, about 3 to 5 minutes.
  • Add kale and cook until wilted, about 2 to 3 minutes. Set aside.
  • Add ground meat to a large mixing bowl. Add salt, garlic, Dijon mustard, rosemary, egg and. coconut flour and mix well.
  • Divide your chicken mixture into even patties.
  • Coat a large non-stick pan with coconut oil or even better bacon grease to just coat the bottom. Add patties and cook until golden crust forms, about 5 to 6 minutes, then flip to the other side and cook until golden and cooked through. Enjoy!

Breakfast Casserole

This bacon, egg and cheese breakfast casserole is seriously one of the best things ever. It's easy to prep the night before, then pop it in the oven morning of for an absolutely delicious breakfast. 
  • 6 large eggs 
  • 2 cups milk 
  • 1 tsp. salt 
  • 1/2 tsp. dry mustard 
  • 6 - 9 slices bread, cubed 
  • 12 slices bacon, cooked and chopped 
  • 1 cup cheddar cheese, grated 
  • Grease a 9" x 13" baking dish.
  • Mix together the eggs, milk, salt and dry mustard.
  • Spread the bread cubes in the bottom of the dish, sprinkle over the bacon and cheddar cheese. Pour the egg mixture over the top.
  • Cover with plastic wrap and refrigerate overnight, then bake at 350 F for 45 - 60 minutes.

Egg, Bacon & Avocado Salad

  • 1 ripe avocado, chopped into chunks
  • 2 boiled eggs, chopped into chunks...
  • 1 medium-sized tomato, chopped into chunks
  • Juice from one lemon wedge
  • 2-4 cooked pieces of bacon, crumbled (optional)
  • Salt and pepper to taste
  • Mix all ingredients together, stirring not too much, but just enough to make some of the avocado and egg into mush.

2 Ingredient Pancakes

Did you know you could make pancakes with just two ingredients? I have made several different versions of Paleo pancakes now and this 2-ingredient one has to be the easiest ever! They're the best 2 ingredient pancakes ever and so yummy!
  • 2 small ripe bananas
  • 2 eggs, lightly beaten
  • Mash bananas well. Whisk in eggs until well combined. Heat a non-stick frying pan over a low-medium heat. Place 1/2 tablespoon of coconut oil into a frying pan. Pour in 1/3 of a cup of the batter. Cook until bubbles form all over the surface and flip. Cook a further 1-2 minutes and serve. Enjoy!
Note: If you cook these really fast they will stay mushy inside. Make sure you use a low-medium heat for the best results.

Friday, March 27, 2015

Sautéed Spicy Broccoli

  • 1/4 cup olive oil
  • 3 tablespoons minced garlic
  • 1 teaspoon red pepper flakes, or to taste
  • 2 heads broccoli, cut in small florets
  • Salt and pepper to taste
  • 1 tbsp. chicken stock
  • 1 tsp sesame seeds
  • In a large saute pan over medium-high heat, add the oil. Stir in the garlic and red pepper flakes and cook until the garlic begins to brown, about 1 minute. Add the broccoli and toss until tender and it begins to color, about 3 to 4 minutes.
  • Season the broccoli with salt and pepper, to taste. Stir in the chicken stock and cover to steam for a few minutes. Transfer to a serving bowl and sprinkle sesame seeds on it. Enjoy!