Yogurt (dairy free and low carb)

This yogurt is a great alternative to dairy and it’s high in probiotics

  • 1/4 cup coconut milk yogurt (unsweetened)
  • 1/4 cup goat milk kefir (unsweetened)
  • a dash stevia- add to desired sweetness
  • 1/8 cup organic frozen blue or blackberries

stir together

optional:  top with shredded coconut (unsweetened), chia seeds, and pecan or walnut pieces

Low carb turkey wrap

These taste really good and have only 11 g net carbs per serving.


Use in place of bread for a low carb meal.

Turkey wrap:

  • 1 veggie wrap- optional:  grill in avocado oil for 5 minutes to make outside crispy
  • 2 slices organic sliced turkey breast
  • 1/2 avocado, sliced
  • 2 organic baby kosher pickles, sliced
  • 3 tbsp organic red onion, diced
  • lettuce or spinach
  • Spread:  Organic Kensington Mayo, Organic mustard




Dinner in a Pumpkin



  • 1 small or medium pumpkin
  • 1 yellow onion, chopped
  • 4 cloves garlic, peeled and chopped
  • 2 tablespoons avocado or walnut oil
  • 2 lbs organic ground grass fed beef or lamb
  • 1/4 cup sliced mushrooms
  • 1(15 ounce) can or box organic cream of mushroom or potato soup (any creamy soup you like)
  • 1 1cups cooked quinoa or brown rice


  1. Cut off the top of the pumpkin and thoroughly clean out pulp and seeds.  I save the seeds and bake them later.  Great source of zinc!
  2. Preheat oven to 350°F (175°C) In a large skillet sauté onions, garlic, and mushrooms in oil until tender.
  3. Add meat and brown.
  4. Drain drippings from skillet.
  5. Add soup.
  6. Simmer 10 minutes, stirring occasionally.
  7. Add cooked quinoa or rice.
  8. Spoon mixture into cleaned pumpkin shell.
  9. Replace pumpkin top and place entire pumpkin, with filling, on a baking sheet.
  10. Bake 1 hour or until inside meat of the pumpkin is tender.
  11. Put pumpkin on a plate.
  12. Remove pumpkin lid.
  13. Scoop out some pumpkin with each bite, it’s delicious!

Dairy-Free Ice Cream

For those of you who are dairy free, Coconut Bliss Ice Cream made from coconut milk is the BEST by far!  I promise, you won’t know it’s not from a cow and neither will your kids.

Note:  Oftentimes, people see the words dairy-free/gluten free and think, it must be healthy so I’ll eat a ton.  Just because it has that on the label, doesn’t mean it’s healthy.  Don’t overdo it, it’s still sugar and will still make you just as fat as other ice creams.  It just won’t give you the bellyache after  🙂



coconut bliss


Miso Honey Ginger Salad Dressing


  • 3/4 c. organic olive oil
  • 2 T. sesame oil
  • 1/4 c. rice vinegar
  • 1/4 c. light miso
  • 3 T. grated ginger root
  • 2 T. honey
  • 1 T. pineapple juice
  • 1/2 c. water


  1. Combine all except water in blender and blend until smooth
  2. With blender running, add water
  3. Blend well
  4. Dressing will keep in fridge for several weeks or longer
  5. Shake before using since dressing may separate in fridge

Garlic Ginger Salad Dressing

Garlic/Ginger Salad Dressing


  • 1 cup fresh squeezed lemon juice
  • 2-3 cups organic olive oil
  • 1/8-1/4 cup Braggs’ liquid aminos
  • 1 tsp sea salt
  • 10 or more cloves of garlic
  • a knob of fresh ginger, about as long as your thumb, peeled


Blend together to make smooth and creamy- may need to chop ingredients if not adding to a vitamix


Some additions to consider:


  • Nut butters, handful of nuts
  • Sesame oil or hot oil
  • Raw tahini or sunflower seeds
  • Carrots, hot peppers
  • Fruit or fruit juice
  • Stevia
  • Herbs- cilantro, oregano, or parsley work well
  • Spices- cayenne, dill, cumin, curry, and chipotle do well



Chicken Fingers


1 pound organic chicken breasts, boneless, skinless
3/4 cup almond flour
1/4 cup arrowroot powder
1 teaspoon paprika
1 teaspoon cumin
1/2 teaspoon garlic powder
1/4 teaspoon cayenne pepper, (or more if you like it spicy)
1 teaspoon black pepper
1 teaspoon sea salt
3 large egg whites, lightly beaten
4 tablespoons avocado oil


  1. Preheat the oven to 375 F.
  2. Grease a wire rack and place in a foil-lined baking sheet.
  3. Cut the chicken breasts into long strips about 1-2 inches wide.
  4. Take out three different bowls or shallow plates.
  5. Place arrowroot into the first bowl, egg whites into the second bowl, and combine the almond flour, paprika, garlic powder, cumin, cayenne, black pepper and salt into the third bowl.
  6. Dredge a piece of chicken first through the arrowroot, shaking off excess. Next, dip the chicken into the egg whites. Lastly, dredge it through the almond flour mixture and place onto the greased wire rack. Repeat for each piece of chicken.
  7. Bake for 20-25 minutes until they are golden brown in color.

Lamb Meatballs over Cauliflower Rice

lamb meatballs


  • 1 pound ground lamb
  • 1 large clove of garlic, minced
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon garlic powder
  • 1/2 teaspoon sea salt (or to taste)
  • 1/4 teaspoon black pepper (or to taste)
  • 1 tbsp lemon juice
  • 1-2 tablespoons of avocado or walnut oil


Preheat the oven to 400 degrees F.

In a mixing bowl, combine the ground lamb, garlic, oregano, garlic powder, sea salt, and black pepper until the spices are all well incorporated into the meat.

Form the meat into approximately 9-12 meatballs and place into an oven safe dish.

Bake for 20-25 minutes or until the meatballs are cooked all the way through or is just slightly pink in the center.

Drizzle extra virgin olive oil over the meatballs upon serving.

Cauliflower Rice


  • 1 head organic cauliflower
  • sliced organic kale (optional)
  • 1 tablespoon avocado or walnut oil
  • sea salt
  • tumeric (optional)


  1. Cut the cauliflower into large pieces: Cut the head of cauliflower into quarters, then trim out the inner core from each quarter. Break apart the cauliflower into large florets.
  2. Transfer the cauliflower to a food processor: Don’t fill the food processor more than 3/4 full; if necessary, process in two batches.
  3. Pulse the cauliflower until completely broken down: Process the cauliflower in 1-second pulses until it has completely broken down into couscous-sized granules. (Alternatively, grate the florets on the large holes of a box grater.)
  4. Pull out any unprocessed pieces: Some florets or large pieces of cauliflower might remain intact. Pull these out and set them aside. Transfer the cauliflower couscous to another container and re-process any large pieces.
  5. Optional:  add thinly sliced kale into processed cauliflower.
  6. Cooking cauliflower rice: Cooking makes the cauliflower more tender and rice-like. Warm a tablespoon of oil in a large skillet over medium heat. Stir in the cauliflower and sprinkle with a little salt and tumeric. Cover the skillet and cook for 5 to 8 minutes, until tender. Use or serve immediately, or refrigerate the for up to a week.
  • Freezing raw cauliflower couscous: The cauliflower rice can also be sealed in airtight containers or bags and frozen for up to three months. Thaw on the counter for a few minutes before using or cooking.

Roasted Vegetables


In a small bowl, stir together thyme, rosemary, coconut, avocado, or walnut oil,  sea salt, and pepper (or just oil and salt tastes good). Toss in vegetables until they are coated. Spread evenly on a large roasting pan. Roast for 35 to 40 minutes in the preheated oven, stirring every 10 minutes, or until vegetables are cooked through and browned.

Roast any vegetable you’d like.

Low carb vegetable examples are the sweet peppers shown, mushrooms, cherry tomatoes, onions, garlic, brussel sprouts, broccoli, cauliflower, etc.

Get Healthy!