ITALIAN SAUSAGE STIR FRY

INGREDIENTS
2 small heads of broccoli, cut into florets
5 links of Italian sausage
2 red bell peppers, sliced
1 green bell pepper, sliced
1 can of fire roasted diced tomatoes
2 Tablespoons of olive oil

Italian seasoning
Salt and pepper

DIRECTIONS
1.
2.
3.
4.
5.
6.
7.
8.

Cook sausage in frying pan (lid on) with 1/2 inch of water.
Simmer on medium-low until water cooks out. Turning several times.
Cut peppers into strips and broccoli into florets.
Put olive oil on medium heat in separate pan/pot/dutch oven.
Saute peppers until more tender. Add broccoli and cook until more tender. Stirring frequently.
Add fire roasted diced tomatoes and seasoning. Then, turn heat down.
Drain sausage and cut into 1/2 inch slices. Add to vegetables and stir.
Serve!

BRUCHETTA CHICKEN
INGREDIENTS
4 chicken breasts
5 small tomatoes, chopped
1 clove garlic, minced
1/2 small red onion, chopped
1 tsp. olive oil
1 tsp. balsamic vinegar
1/8. tsp sea salt
Handful basil, chopped

DIRECTIONS
1. Preheat oven to 375 degrees F (if you choose to bake your chicken rather than grill). Sprinkle some salt and
pepper over top, cover and bake for about 35 to 40 minutes (depending on the size of your breasts) until juices
run clear.
2. Meanwhile, combine chopped tomatoes, garlic, onion, olive oil, balsamic vinegar, sea salt and basil in a bowl.
Refrigerate until chicken is ready to be served and spoon over top of the chicken.

KUNG PAO CHICKEN

INGREDIENTS
3 large chicken breasts, thinly sliced
2 tablespoons of garlic, minced
2 tablespoons sesame oil
1 - 1.5 pounds of green beans
2 tablespoons soy sauce
1 tablespoon sriracha
1 tablespoon chili paste (or more, to taste)
1 tablespoon honey (or more, to taste)
salt and pepper, to taste
1 teaspoon sesame seeds
optional: crushed peanuts/cashews

DIRECTIONS
1. First, prep chicken by seasoning with salt and pepper and slicing it into thin, bite-sized pieces. Set aside.
Then, prep the green beans but cutting off both ends. Set aside. Prep stir fry sauce by mixing together
coconut aminos, sriracha, chili past, and honey in a small bowl. Set aside.
2. Next, place 1 tablespoon of sesame oil and 1 tablespoon of minced garlic in a large sauce pan or wok.
Turn to high medium/high heat.
3. Add in chicken and saut for about 5 minutes, or until partially cooked. Remove chicken and set aside.
4. Place another tablespoon of sesame oil and minced garlic in the pan and turn to high heat. Add in green
beans and saut for about 5-7 minutes or until they begin to soften. Add in the chicken and continue to
cook for 5ish more minutes or until the chicken is cooked all the way through.
5. Once chicken is cooked, add in stir fry sauce and reduce heat to low/medium and let cook down for a few
more minutes.
6. Add in sesame seeds and let sit for at least 5 minutes so that the sauce can thicken a bit more. Serve hot.

BACON WRAPPED GUACAMOLE STUFFED CHICKEN

DIRECTIONS
1. Lay the chicken flat, season the outside with salt and pepper, spread 1/4 of the guacamole on each of the
chicken breasts, roll them up and wrap each in 2 slices of bacon
2. Grill over indirect medium heat, with the lid down, until the bacon is crispy and the chicken is cooked
(160F to 165F), about 20-30 minutes, or bake in a preheated 400F/200C oven on a wire rack on a baking
pan until cooked, about 20-30 minutes, turning the oven to broil for the last few minutes to ensure that
the bacon is crispy.

SLOW COOKER BEEF STROGANOFF

INGREDIENTS
1.5 lbs lean stew beef
large white onion, chopped
3 cloves garlic, minced
10 oz sliced mushrooms
1 cup beef broth
cup soy sauce
cup red wine vinegar
tsp onion powder
tsp garlic powder
cup coconut cream/milk or soy milk
3 tbsp arrowroot starch or GF pancake mix
2 tbsp water

DIRECTIONS
1. Place beef inside your slow cooker, and top with onions, mushrooms, and garlic.
2. In a separate bowl, mix together broth, soy sauce, vinegar, onion powder, and garlic powder. Pour on top
of beef and vegetables.
3. Set your slow cooker to low and cook for 5 hours.
4. At the five hour mark, add coconut cream.
5. In a separate small bowl, mix together arrowroot starch and water. Add to slow cooker.
6. Let simmer for another 30 mins - 1 hour or until sauce is thickened and beef is tender.
7. Serve over rice.

AUTHENTIC CARNE ASADA

INGREDIENTS
2 limes, juiced
4 cloves garlic, crushed
cup orange juice
1 cup chopped fresh cilantro
teaspoon salt
teaspoon black pepper
cup olive oil

1 jalapeno, minced
2 tablespoons white vinegar
1 (2 pound) flank steak

DIRECTIONS
1. In a gallon size resealable bag, combine lime juice, crushed garlic, orange juice, cilantro, salt, pepper,
olive oil, jalapeno, and vinegar. Squeeze it around to mix it up.
2. Put the entire flank steak into the resealable bag. Seal it up tight. Make sure all the meat is exposed to
the marinade, squishing the bag around to coat. Refrigerate for at least 2 hours, or overnight.
3. Heat an outdoor grill to high heat.
4. Remove the flank steak from the marinade, and discard excess marinade. Cook on the grill for 7 to 10
minutes per side.
5. Once done, remove from heat and let rest 10 minutes. Slice against the grain, and serve.

SLOW COOKER HONEY SESAME CHICKEN

INGREDIENTS
4 chicken breasts (2 lbs. total)
Salt and pepper
1/2 cup diced onion
2 cloves garlic, minced
1/2 cup honey
1/4 cup ketchup
1/2 cup soy sauce
2 tablespoons vegetable oil or olive oil
1/4 teaspoon red pepper flakes
4 teaspoons cornstarch or GF pancake mix
1/3 cup water
2 packets minute rice, optional
1/2 tablespoon (or more) sesame seeds
3 scallions, chopped

DIRECTIONS
1. Place chicken in Crock Pot and lightly season both sides with salt and pepper.
2. In a medium bowl, combine onion, garlic, honey, ketchup, soy sauce, oil and red pepper flakes. Pour over
chicken. Cook on low for 3-4 hours, or high for 2 hours.
3. Remove chicken to a cutting board, leaving sauce. Shred chicken into bite-sized pieces; set aside. Prepare
rice according to package instructions.
4. In a small bowl, dissolve 4 teaspoons cornstarch in 1/3 cup water; add to crock pot. Stir to combine with
sauce. Cover and cook sauce on high for ten more minutes, or until slightly thickened.
5. Add cooked rice to 4 plates, top with chicken and spoon sauce over top. Sprinkle evenly with sesame
seeds and chopped scallions.
6. Enjoy!

FAJITA CHICKEN KEBABS

INGREDIENTS

1 pound boneless, skinless chicken breasts

2 tablespoons canola oil
Zest and juice of 1 large lime, plus additional for
serving
1 tablespoon chili powder
1 1/2 teaspoons ground cumin
1 clove garlic, chopped
1 jalapeo, chopped (remove seeds and membrane
if sensitive to spice)
1/2 teaspoon kosher salt
1 large red bell pepper
1 large green bell pepper
1 large red onion
Fresh cilantro, for serving
Salsa, or guacamole, optional for serving

DIRECTIONS
1. Cut the chicken into bite-sized pieces. Place in a zip-top bag.
2. In a small bowl or measuring cup, whisk together the canola oil, lime juice and zest, chili powder, cumin,
garlic, jalapeno, and salt. Pour over the chicken, seal the bag, the gently squish the bag so that the
chicken is coated with the marinade. Place the bag in a baking dish to catch any accidental drips, then
refrigerate for 30 minutes or overnight. If using wooden skewers, soak the skewers in water for at least 20
minutes prior to use.
3. When ready to cook, heat your grill to medium-high. Cut the bell peppers and onion into 3/4-inch chunks,
then thread onto skewers with the marinated chicken pieces, alternating the chicken with the vegetables.
Lightly oil the grill, then place the kabobs on the grill, cover, and let cook until the chicken is fully cooked
and no longer pink, about 6 to 8 minutes, turning the chicken once or twice throughout so that it cooks
evenly.
4. Remove the chicken kebabs to a serving plate and sprinkle with cilantro and a few squeezes of fresh lime
juice. Serve warm, garnished with salsa or guacamole as desired.

FAJITA STEAK ROLL UPS

INGREDIENTS
8 thin slices sirloin or flank steak (length and width
according to personal preference)
Extra virgin olive oil
Salt and freshly ground black pepper
Fresh rosemary, chopped
1 red bell pepper, sliced into thin strips
1 green bell pepper, sliced into thin strips
1 medium zucchini, sliced into thin strips
1 medium yellow onion, halved and then thinly
sliced

A few white button or cremini mushrooms, cut into

thin strips
For the Rosemary Balsamic Glaze:
1 teaspoon extra virgin olive oil
1 large clove garlic, minced
cup dark balsamic vinegar
2 tablespoons dry red wine
2 teaspoons brown sugar
2 sprigs fresh rosemary
cup Progresso beef flavored broth

DIRECTIONS
1. Rub each side of the steak slices with a little extra virgin olive oil. Sprinkle with salt, freshly
ground black pepper and some chopped fresh rosemary.
2. Heat one tablespoon of extra virgin olive oil in a skillet over medium-high heat and cook the
vegetables until crisp-tender, seasoning with salt and pepper.
3. Place a few of the vegetable strips vertically on one end of each steak cutlet so that once rolled
up the end of the vegetables are sticking out of each end of the steak roll. Roll it up, and secure
it with a toothpick. Repeat for each steak roll.
4. For the rosemary balsamic glaze: heat the olive oil in a small saucepan over medium-high heat.
Add the garlic and cook for one minute, until fragrant. Add the balsamic vinegar, red wine,
brown sugar and the rosemary sprigs and bring to a rapid boil. Reduce the heat and simmer
uncovered for 5 minutes. Add the broth, return to a boil, reduce the heat to low and simmer for
another 15 minutes. Discard the rosemary sprigs.
5. Prepare the grill and grill on each side for about 2 minutes or according to desired doneness. Do
the same if cooking them in a skillet, frying over medium-high heat until done. Serve
immediately drizzled with the rosemary balsamic glaze. Baked potatoes make a great
accompaniment.

MONGOLIAN BEEF
INGREDIENTS

1 tablespoon Vegetable oil

1-2 teaspoons minced ginger
1 tablespoon minced garlic
cup soy sauce
cup water
cup dark brown sugar
1 cup Vegetable oil
1 pounds flank steak
cup cornstarch
teaspoon red pepper flakes (optional)
1 bunch green onions, cut on diagonal into 2-inch
pieces

DIRECTIONS
1. Make the sauce. Heat 1 tablespoon vegetable oil in a medium saucepan over medium heat.
Add ginger and garlic and stir for 30 seconds.
2. Add soy sauce, water, and brown sugar. Bring to a boil and simmer until thickened some, 10
to 15 minutes.
3. Slice flank steak against the grain into -inch slices with the knife held at a 45 degree
angle. Some of the really long pieces I cut in half to make them more bite-sized.
4. Toss flank steak with cornstarch and let sit 10 to 15 minutes.
5. Heat 1 cup vegetable oil in a large pan over medium-high heat.
6. Add beef (I cooked it in 2 batches) and cook 2-3 minutes, until brown and crispy, flipping
pieces over to cook both sides.
7. Remove meat with a slotted spoon and discard cooking oil. Place meat back in pan along
with sauce and cook over medium heat for 1 minute, stirring to coat meat.
8. Add red pepper flakes and green onions and remove from heat.
9. Serve over rice.

AVOCADO PASTA
INGREDIENTS
8 ounces rice pasta
1 large ripe avocado
1/4 teaspoon finely grated garlic
1 teaspoon lemon juice
1/8 teaspoon kosher salt
Freshly ground black pepper, to taste
1 medium tomato
1 green onion, finely sliced

DIRECTIONS
1.
2.
3.
4.
5.

Bring a large pot of salted water to the boil then cook pasta according to package directions. Once
cooked, reserve 1/2 cup of hot pasta water then drain pasta.
Cut tomato in half then scoop out any loose seeds and discard. Then, chop into small pieces and set aside.
Add avocado flesh to a large bowl then use a fork to mash into a chunky paste. Add the garlic, lemon
juice, salt and a dash of pepper. Mix. Taste then adjust salt and or pepper as needed.
Add the drained cooked pasta, about 1/4 cup of the reserved pasta water and the tomatoes to bowl. Use
two spoons or tongs to toss. The avocado will turn into a thin sauce that coats the pasta. Add more reserved
pasta sauce if to thin the sauce out even more if needed.
Serve with green onions

VEGAN MAYONNAISE
INGREDIENTS

Pinch of pepper

3/4 cup soy milk

1 1/2 tbsp fresh lemon juice
1 tsp Dijon mustard
3/4 cup olive oil
Pinch of salt

DIRECTIONS
1. Combine soy milk, lemon juice and mustard in a blender or with a wand blender for about 30
seconds.
2. While blending, slowly add in the oil until emulsified and it thickens. Add the salt and
pepper and blend.
3. Taste and adjust seasoning as needed.

LOADED NACHOS
INGREDIENTS

2 chicken breasts
1 tsp extra-virgin olive oil
tsp chili powder
tsp cayenne pepper
tsp garlic powder
tsp onion powder
guacamole
salsa

refried beans
(optional) jalapeno
(optional) diced scallions

DIRECTIONS
1.
2.
3.
4.
5.

Cut chicken into bite size pieces

Combine spices and coat chicken with the spice mix
In a skillet, heat oil and add chicken and cook until fully cooked
Place sweet potato chips, or chips of choice, on plate
Top with chicken, guacamole, salsa, scallions, jalapeos, and any other desired toppings

ONE PAN BALSAMIC CHICKEN AND VEGGIES

INGREDIENTS

1/4 cup + 2 Tbsp Champagne salad dressing

3 Tbsp balsamic vinegar
1 1/2 Tbsp honey
1/8 tsp crushed red pepper flakes (more or less to
taste)
1 1/4 lbs chicken breast tenderloins
2 Tbsp olive oil
Salt and freshly ground black pepper
1 lb fresh asparagus, trimmed of tough ends, chopped
into 2-inch pieces (look for thinner stalks. Green beans
are another good option)
1 1/2 cups matchstick carrots
1 cup grape tomatoes, halved

DIRECTIONS
1. In a mixing bowl whisk together salad dressing, balsamic vinegar, honey and red pepper
flakes, set aside.
2. Heat olive oil in a 12-inch skillet over medium-high heat. Season chicken with salt and
pepper to taste, then place chicken evenly in skillet. Cook about 6 - 7 minutes, rotating
once halfway through cooking, until chicken has cooked through (meanwhile, chop asparagus
and tomatoes). Add half the dressing mixture to skillet and rotate chicken to evenly coat.
Transfer chicken to a large plate or a serving platter while leaving sauce in skillet. Add
asparagus and carrots to skillet, season with salt and pepper to taste and cook, stirring
frequently, until crisp tender, about 4 minutes. Transfer veggies to plate or platter with
chicken.
3. Add remaining dressing mixture to skillet and cook, stirring constantly, until thickened,
about 1 minute. Add tomatoes to chicken and veggies and drizzle dressing mixture in pan
over top (or return chicken and veggies to pan and toss to coat).

THAI PINEAPPLE PEANUT CHICKEN SATAY

INGREDIENTS

2 pounds chicken chopped into bite size pieces

1 fresh pineapple, chopped into 1 pieces
3 tablespoons olive oil
1/3 cup coconut milk (lite is fine)
1/4 teaspoon cornstarch
1/3 cup crunchy peanut (or almond) butter
Thai Peanut Pineapple Marinade/Sauce
1/3 cup pineapple juice
1/4 cup soy sauce
1/4 cup brown sugar, packed
1 tablespoons fish sauce
1 tablespoon lime juice
1-2 teaspoons sriracha/Asian hot red chili sauce

1 teaspoon dry basil

1 teaspoon ground garlic
1/2 teaspoon ground ginger
1/4 teaspoon black pepper
Garnish (optional)
Freshly squeezed lime juice
Crushed peanuts
Green onions

DIRECTIONS
1.
2.
3.
4.
5.

MARINADE: In a medium bowl, whisk Thai Peanut Pineapple Chicken Marinade/Sauce ingredients
together. Add 1/4 cup of this Marinade and 3 tablespoons olive oil to a large freezer bag along with
chicken. Marinate in the refrigerator 1-4 hours.
TO GRILL: (Soak wooden skewers at least 30 minutes in water before grilling)
When ready to cook, generously grease grill and heat to medium-high heat. Drain marinade from
chicken and thread chicken and pineapple onto skewers.
Grill on one side for about 5 minutes or until slightly charred. Flip and grill the other side until
chicken is cooked through and slightly charred.
TO OVEN BROIL: (Soak wooden skewers at least 30 minutes in water before broiling) Line a baking
sheet with aluminum foil and lightly spray with nonstick cooking spray. Add the skewers in a single layer

6.

7.
8.
9.

and broil, turning every 5 minutes until cooked through, about 10- 15 minutes depending on thickness of
chicken.
THAI PEANUT SAUCE: Add reserved Thai Peanut Pineapple Sauce to a small saucepan and whisk in
cornstarch and coconut milk. Bring to a boil, reduce heat and simmer for 1 minute. Remove from heat
and stir in peanut butter. Sauce/Dip should be thick but spreadable. If sauce is too thick, whisk in some
coconut milk or water to reach desired consistency. If too thin, return to a simmer until thickened. Taste
and add Sriracha, lime, brown sugar to taste.
Brush grilled kebabs with Sauce and use remaining Sauce as a dip OR after brushing with Sauce, whisk
in some water to thin Sauce and pour over chicken and pineapple with rice.
Garnish with crushed peanuts, green onions and freshly squeezed lime juice (optional) and salt as
needed.*
Best served with rice.

HUMMUS-CRUSTED CHICKEN
INGREDIENTS

4 boneless, skinless chicken breasts

salt and pepper
1 zucchini, chopped
1 yellow squash, chopped
1 medium onion, chopped
1 cup hummus, homemade or store bought
1 Tbsp. olive oil

2 lemons
1 tsp. smoked paprika or sumac

DIRECTIONS
1. Preheat oven to 450 degrees. Prepare one large baking dish or two smaller baking dishes
with cooking spray.
2. Pat the chicken dry. Season the chicken breasts with generous pinches of salt and pepper. In
a large bowl, toss the zucchini, squash and onion with olive oil until evenly coated. Season
with salt and pepper.
3. If using one baking dish, place all of the vegetables on the bottom of the dish in an even
layer. Lay the four chicken breasts evenly on top, then cover each chicken breast with the
hummus so that the entire breast is covered. Squeeze the juice of one lemon over the
chicken and vegetables. Then sprinkle the pan with smoked paprika or sumac. Thinly slice
the remaining lemon, and place the slices in between the chicken and vegetables if desired.
a. **If using two pans, use one for the chicken and one for the vegetables.**
4. Bake for about 25-30 minutes, until the chicken is cooked through and the vegetables are
tender. Serve immediately.

GLUTEN-FREE, EGG-FREE MEATLOAF

INGREDIENTS

1 lbs Ground Beef

medium Onion (chopped)
4 cloves Garlic (minced)
cup Almond Flour or GF cracker crumbs
2 tbs ground chia seeds + 6 tbs water (or other
egg replacer for two eggs)
1 cup Tomato Soup (divided)
cup Cream of Mushroom Soup (Pacific brand is
gluten free)

1 tbs Oregano
1 tbs Sage
2 tbs Parsley

DIRECTIONS
1.
2.
3.
4.

Grind up chia seeds and measure out 1 tablespoon.

Mix in water and set aside in fridge for at least 15 minutes.
Preheat oven to 400 degrees.
Mix ground beef, onion, garlic, almond flour, chia seeds, cup tomato soup, cream of
mushroom soup, oregano, sage and parsley.
5. Put it all into a lightly sprayed loaf pan.
6. Add the rest of the tomato soup on top.
7. Cook for 45 minutes.

COCONUT CRUNCH CHICKEN STRIPS

INGREDIENTS

Vegetable oil for frying

2 chicken breasts (skinless and boneless), sliced lengthwise into 4 strips, then those strips sliced length-wise
in half, making a total of 8 strips per breast
Pinch curry powder
Salt
Pepper
Pinch cayenne pepper
cup almond flour

cup soy milk

2 cups sweetened, shredded coconut
1 tablespoon chives, finely minced
Creamy, Honey-Mango Dipping Sauce (recipe below)

DIRECTIONS
1. Begin by filling a medium-sized pot about half-way with the vegetable oil (roughly 6-8 cups),
and bring the temperature of the oil slowly up to 350 while you prepare the strips.
2. Place the chicken strips into a bowl, and add the pinch of curry powder, a couple of pinches of
salt and pepper, and a pinch or two of cayenne pepper, to the strips; toss the strips to coat
them in the seasoning, and set them aside for a moment.
3. Set up your coating station by putting the almond flour, along with another couple of pinches
of salt, pepper and cayenne pepper, into a medium-sized bowl and blending to combine; put the
soy milk into another medium-sized bowl, and put the sweetened shredded coconut into another
medium-sized bowl; to coat the chicken strips, dredge one strip at a time into the seasoned
flour and coat it well; next, dip it into the soy milk, and then into the shredded coconut; press
the strips into the coconut very well to coat them thoroughly, and place the coated strips onto
a plate to hold until all strips have been coated.
4. To fry the strips, work in batches by adding about 4-5 strips into the hot oil, and allow them to
fry for about 1 2 minutes, moving them very gently with tongs every now and then, until

they are a deep, golden color;

drain, and sprinkle each batch
the process until all strips have
5. Serve the strips hot, garnished
honey-mango dipping sauce.

remove from oil and place onto a paper towel-lined platter to

with a pinch of salt and pepper while theyre still hot; repeat
been fried.
with a sprinkle of the minced chives and a side of the creamy,

CHICKEN AVOCADO BURGERS

INGREDIENTS
1 pound ground chicken

teaspoon salt
teaspoon pepper

1 large ripe avocado - cut into chunks

1 chopped clove of garlic
cup GF cracker crumbs
1 minced Poblano or Jalapeo pepper (optional
but recommended)

DIRECTIONS
1. Add all ingredients to a large bowl and toss gently.
2. Shape into desired size patties and grill inside or out!

CILANTRO LIME GRILLED CHICKEN

INGREDIENTS
4 (6 oz) chicken boneless skinless chicken breast
halves
1 Tbsp lime zest

1 1/2 medium avocados (ripe but semi-firm),

diced
2 medium Roma tomatoes, chopped

1/3 cup fresh lime juice

1/2 cup chopped red onion, rinsed under cool

water to remove harsh bite

1/4 cup olive oil, plus more for brushing grill

1 clove garlic, minced

1 1/2 tsp honey

1 Tbsp fresh lime juice

1/3 cup chopped cilantro, plus more for serving

3 cloves garlic, minced
Salt and freshly ground black pepper

DIRECTIONS
1. Place chicken on a cutting board, cover with a sheet of plastic wrap and pound thicker parts of
chicken to an even thickness. Transfer chicken to a gallon size resealable plastic bag.
2. In a small mixing bowl whisk together lime zest, lime juice, olive oil, honey, cilantro, 3 cloves
minced garlic and season with 1 tsp salt and 1/2 tsp pepper. Pour marinade mixture over
chicken in bag. Seal bag while pressing air out, then rub marinade over chicken. Allow to rest in

refrigerator 2 - 4 hours (rotating bag to opposite side and moving chicken around halfway
through if possible to ensure its evenly marinating).
3. Preheat a grill over medium-high heat (to about 425 - 450 degrees). Brush grill grates lightly
with oil then grill chicken until center registers 160 - 165 degrees on an instant read
thermometer, about 4 minutes per side. Remove and let rest 5 minutes.
4. Meanwhile, in a medium mixing bowl toss together avocado, tomato, onion, garlic and lime and
season with salt and pepper to taste. Spoon a generous amount over chicken and sprinkle with
chopped cilantro. Serve warm.

CLASSIC BEEF FRIED RICE

INGREDIENTS
10 ounces flank steak, cut into bite-sized pieces
teaspoon salt
1 tablespoon water
Pinch of baking soda (optional, but good for
tougher cuts of meat)
1 teaspoon cornstarch or GF pancake mix
1 teaspoon oil
1 tablespoon hot water
teaspoon sugar
teaspoon sesame oil
4 tablespoons soy sauce, divided
pepper

5 cups cooked rice

2 tablespoons canola oil, divided
2 eggs, beaten
1 medium onion, diced
3/4 cup peas
1 scallion, chopped
1 tablespoon Shaoxing wine

DIRECTIONS
1. Combine the beef, salt, water, baking soda, 1 tbsp soy sauce, cornstarch, and oil in a bowl and stir
until well-incorporated. Set aside.
2. Combine the hot water, sugar, sesame oil, soy sauce, and pepper in a small bowl. (This is the sauce
for the rice.)
3. Take your cooked rice and fluff it with a fork or with your hands.
4. Heat the wok until just smoking and spread 1 tablespoon oil around your wok. Add the marinated
beef in one layer, and let sear for 20 seconds. Next, stir fry the beef until about 70% done. Transfer
the beef back to the marinade bowl, and set aside.
5. With the wok over medium high heat, add the last tablespoon of oil, and saut the onions until
translucent, about 2 minutes.
6. Add the rice, using a metal spatula to flatten out and break up any large clumps. If the rice is cold
from the refrigerator, continue stir-frying until the rice is warmed up, about 5 minutes. Also,
sprinkling a little water on large clumps of rice will help break them up more easily.

7. Once the rice is warmed through, add the sauce mixture. Stir the rice with a scooping motion until
the grains are evenly coated with sauce. The rice should be completely hot by now.
8. Add the beef and any juices from the bowl you set aside earlier, stir fry for another minute.
9. Add the peas and scallions. Continue stir frying for another 30 seconds. Push the rice into the
middle of the wok to let the perimeter of the wok heat up. After about 20 seconds pour 1
tablespoon of Shaoxing wine around the perimeter of the wok. Stir fry for another 20 seconds.
10. Serve immediately.

PAD SEE EW
INGREDIENTS

8oz/200g rice stick noodles, or fresh Sen Yai

Noodles if you can get them
2 tablespoons dark soy sauce
2 tablespoons oyster sauce
2 teaspoons soy sauce

2 tbsp peanut or vegetable oil

2 cloves garlic cloves
1 cup chicken thighs (boneless, skinless), cut into
bite size pieces
4 cups (packed) Chinese broccoli, leaves separated
from stems (cut stems vertically into thin sticks)

2 teaspoons white vinegar

2 teaspoons sugar
2 tbsp water

DIRECTIONS
1.

Prepare the noodles according to packet instructions. Some just require soaking in boiling water for 5
minutes, others require cooking in a pot of boiling water for a few minutes. Drain when ready.
2.
Meanwhile, combine sauce ingredients.
3.
Mince the garlic straight into the wok with the oil. Place wok high heat. As the oil is heating, the
garlic will gradually heat too and infuse the oil with flavour.
4.
When the oil is hot and the garlic is starting to turn golden, add the chicken and Chinese broccoli
stems and stir fry for 1 minute.

5.

Move the chicken and Chinese broccoli to one side and crack in the egg, and scramble it. Don't worry
if some of it sticks to the wok, it will char as you continue cooking - you want that chargrilled flavour!
6.
Add the noodles, Chinese broccoli leaves and the sauce. Fold gently to combine, for the sauce to coat
the noodles evenly and to caramelise, and the leaves to just wilt. They only need to be just wilted
because they will continue to cook while you are plating up.
7.
Serve immediately.

SHRIMP FRA DIAVOLO

INGREDIENTS
2 pounds large shrimp, 26 to 30 per pound with
the shell on
3/4 teaspoon kosher salt, or sea salt
1 28 ounce can whole peeled tomatoes
3 tablespoons vegetable oil, divided
1 cup dry white wine
6 cloves garlic, peeled and minced
2 1/2 teaspoons dried basil
1-2 teaspoons crushed red pepper flakes
1 teaspoon dried oregano
2 fillets anchovy, rinsed, patted dry, and minced
1/4 cup fresh parsley, chopped
1 1/2 teaspoons pepperoncini pepper, minced,
plus 1 teaspoon brine from pepperoncini jar

DIRECTIONS
1. Peel and devein the shrimp, reserving the shells and tails in a small bowl as you go. Place
the cleaned shrimp in a large bowl and sprinkle with the salt; toss and set aside.
2. Set a colander over a large bowl. Pour the tomatoes and their juices into the colander. Use
the side of a rubber spatula to pierce the tomatoes; press down and stir to release the
juices inside of the tomatoes. Transfer the drained tomatoes to a small bowl, reserve the
juices, and set the colander aside without washing it.
3. Heat 1 tablespoon of the vegetable oil in a 12-inch skillet over high heat. Once the oil starts
to shimmer, add the shrimp shells and cook until they turn brown in spots, stirring often, 2-4
minutes. Carefully add the wine to the skillet and let it bubble until it is reduced by at least
three-quarters, 2-4 minutes. Pour in the reserved tomato juice, then reduce heat and allow
to simmer for 5 minutes.
4. Set the colander back over the large bowl and pour everything in the skillet into the
colander. Press down gently on the shells to drain any liquid that may be hanging out inside
of them. Discard the shells and save the shrimp-tomato broth.
5. If the skillet has any residual pieces of shell on the bottom or sides, use a paper towel to
wipe it out. Set the skillet back over medium heat and add the remaining 2 tablespoons of
oil. Add garlic, basil, chili flakes and oregano and saut, stirring occasionally, until garlic
just starts to color and smells good, 1 to 2 minutes. Add anchovies and stir for another 30
seconds.
6. Add the reserved drained tomatoes and use a potato masher to smash them until only a few
large chunks remain. Stir in the reserved shrimp-tomato broth. Increase the heat to mediumhigh and allow everything to simmer until mixture has thickened slightly, about 5 minutes.
7. Add the shrimp to the skillet and simmer gently, stirring and turning shrimp often, until they
are just cooked through, 4 to 5 minutes.
8. Remove the pan from the heat. Stir in the parsley, pepperoncini and brine.
9. Serve over rice pasta or with white rice.

GRILLED COCONUT & PINEAPPLE SWEET CHILI SHRIMP

INGREDIENTS
FOR THE GRILLED SHRIMP:
1 pound shrimp peeled and deveined
2 slices pineapple, cut into pieces

3 tablespoons pineapple sweet chili sauce

(mix pureed pineapple into storebought sweet chili
sauce)
1 tsp sriracha, or to taste

FOR THE COCONUT AND PINEAPPLE SWEET

CHILI SAUCE:
3 tablespoons coconut cream*

DIRECTIONS
FOR THE COCONUT AND PINEAPPLE SWEET CHILI SAUCE:
1. Mix everything.
FOR THE GRILLED SHRIMP:
2. Skewer the shrimp and pineapple and grill over medium-high heat until cooked, about 2-3
minutes per side.
3. Brush the sauce onto the shrimp and enjoy!
Note: *Place a can of coconut milk in the fridge, standing upright, for at least 24 hours, open it
and scoop the thicker white coconut cream from the top, reserving the clear liquid on the bottom
for other things like smoothies.

BOURBON CHICKEN
INGREDIENTS
2lbs boneless chicken breasts, cut into bite-size
pieces
1 -2 tablespoon olive oil
1 garlic clove, crushed
1
4 teaspoon ginger
3
4 teaspoon crushed red pepper flakes
1
4 cup apple juice
1
3 cup light brown sugar
2 tablespoons ketchup
1 tablespoon cider vinegar
1
2 cup water
1
3 cup soy sauce

DIRECTIONS
1.
2.
3.
4.
5.
6.
7.

Heat oil in a large skillet.

Add chicken pieces and cook until lightly browned.
Remove chicken.
Add remaining ingredients, heating over medium Heat until well mixed and dissolved.
Add chicken and bring to a hard boil.
Reduce heat and simmer for 20 minutes.
Serve over hot rice and enjoy.

SRIRACHA ALMOND CRUSTED CHICKEN STRIPS

INGREDIENTS
cup Blue Diamond Sriracha Almonds
cup almond flour
teaspoon garlic powder
teaspoon salt
teaspoon freshly ground pepper
2 tsp extra-virgin olive oil
cup soy milk
1.5 chicken breasts, cut into strips OR chicken tenders

DIRECTIONS
1. Preheat oven to 450F.
2. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking
spray.
3. Place sriracha almonds in a food processor and pulse until the almonds are finely chopped.
4. Pour into a shallow bowl and add the almond flour, garlic powder, salt and pepper. Toss with
a fork to combine.
5. Slowly drizzle in the olive oil using a fork to stir as you drizzle.
6. Pour soy milk in a second shallow dish.
7. Coat the chicken strips with the soy milk and transfer to the almond mixture; turn to coat
evenly.
8. Place the strips on the prepared rack and coat with cooking spray; turn and spray the other
side.
9. Bake the chicken strips until golden brown, crispy and no longer pink in the center, 15 to 20
minutes.
10. Let cool slightly before serving.

CHICKEN PICATA
INGREDIENTS
2 Chicken Breasts - skinless, boneless
4 - 6 tablespoons oil
5 tbsp cornstarch
cup gluten free chicken stock
cup lemon juice
cup capers
cup parsley, finely chopped for garnish
lemons, thinly sliced for garnish

DIRECTIONS
1.
2.
3.
4.
5.
6.
7.

Cut the chicken breasts in half lengthways, and toss them with the cornstarch (or arrowroot for paleo)
which is seasoned with salt and pepper.
Add about 3 tablespoons of oil to a non stick skillet and heat over a medium high heat.
Shake the excess cornstarch off the chicken and add two pieces to the skillet and cook for about 3- 4
minutes on each side till a little brown.
Remove them to a plate and repeat with the other pieces of chicken, add a little more oil if you need to.
Now add the stock, lemon juice and capers (rinse and drain the capers before adding them)
to the pan, then add back the chicken pieces and cook for a further five minutes or until the chicken is
cooked through.
Serve hot and garnish with parsley and lemon slices.

CHICKEN MARSALA

3 tbsp chopped fresh parsley

2 tbsp coconut milk (optional)
Salt and pepper to taste
2 tbsp arrowroot starch* + 2 tbsp water
*thickening agent

DIRECTIONS
1. Begin by placing your chicken breasts at the bottom of your slow cooker. Top with
mushrooms and garlic.
2. In a separate bowl, mix together wine, broth, and vinegar. Top the chicken with wine
mixture.
3. Set your slow cooker to low and cook for 4 - 5 hours.
4. Mix together arrowroot starch and water in a small bowl. Add to chicken wine mixture and
simmer another 15-30 minutes, or until liquid thickens.
5. If using, add coconut milk. Top with parsley and salt and pepper.
6. Serve hot over pasta, spaghetti squash, potatoes, or rice.

CREAMY SUN-DRIED TOMATO CHICKEN

1 Yellow Onion, Sliced thinly
3/4 C. Sliced Sun-dried Tomatoes (not packed in oil)
1 T. Garlic, minced
1 t. Italian Seasoning (oregano, thyme, parsley)
Large Pinch Red Pepper Flakes
1 Can (13.5 oz.) Coconut Milk
1 C. Chicken Stock or Broth
Basil, shredded, to top

DIRECTIONS
1. Mix together the potato or tapioca starch, salt, and pepper in a medium sized bowl. Toss the
chicken thighs in the mixture until fully coated.
2. Heat 2 T. of the Olive Oil in a large oven-proof frying pan or ceramic coated dutch oven. Add
the chicken, four pieces at a time, and brown on each side. When the chicken is all
browned, remove it and set it aside.
3. Add the remaining 1 T. of oil to the pan and heat to medium/high. Add the sliced onion and
saute for 2 minutes. Add the sun-dried tomatoes, garlic, Italian Seasoning, and red pepper
and saute for another 30 seconds.
4. Add the coconut milk and chicken broth and bring to a boil.
5. Add the chicken back into the sauce, scooping the onions and tomatoes over the top of the
chicken. Try to fit the chicken in a single layer, if possible.
6. Cover pan with a lid(make sure it is oven safe) and place it in the oven. Cook for 45 minutes
at 400 degrees. After 45 minutes, reduce the heat to 300 and cook for another 20 minutes.
7. Remove from the oven and top with shredded basil just before serving.

SHRIMP AND SAUSAGE SKILLET

INGREDIENTS

1 lb of medium or large shrimp (peeled and

deveined)
6 oz of pre-cooked smoked sausage, chopped
(choose your favorite)

3/4 cup diced red bell pepper

3/4 cup diced green bell pepper
1/2 of a medium yellow onion, diced
1/4 cup chicken stock
1 zucchini, chopped

2 garlic cloves, diced

Salt & pepper to taste
Pinch of red pepper flakes
2 tsp Old Bay Seasoning
Olive oil or coconut oil
Optional garnish: chopped parsley

DIRECTIONS
1.
2.
3.
4.
5.
6.
7.
8.
9.

Heat a large skillet over medium-high heat with some olive oil or coconut oil
Season shrimp with Old Bay Seasoning
Cook shrimp about 3-4 minutes until opaque remove and set aside
Cook onions and bell peppers in skillet with 2 Tbsp of olive oil or coconut oil for about 2
minutes
Add sausage and zucchini to the skillet, cook another 2 minutes
Put cooked shrimp back into skillet along with the garlic, and cook everything for about 1
minute
Pour chicken stock into pan and mix through to moisten everything
Add salt, ground pepper, and red pepper flakes to taste
Remove from heat, garnish with parsley and serve hot

JERK CHICKEN WITH CARMELIZED PINEAPPLE & MANGO

INGREDIENTS
CHICKEN
1/2 cup honey
1/4 cup pineapple juice (from one 16-ounce can
pineapple chunks, reserve the pineapple for
caramelizing)
2 tablespoons lemon juice
2 tablespoons apple cider vinegar
2 tablespoons olive oil for sauce + 1 tablespoon
for cooking chicken
2 tablespoons light brown sugar, packed
1 tablespoon jerk seasoning for sauce + more for
sprinkling over chicken
1/2 teaspoon salt, or to taste
1/2 teaspoon black pepper, or to taste
4 boneless skinless chicken breasts (about 1 1/2
pounds)
CARAMELIZED PINEAPPLE AND MANGO
1/2 to 1 tablespoon coconut oil (or another
preferred oil)
about 1 cup pineapple chunks (reserved from
can)
about 1 cup mango chunks (I used frozen that I
allowed to thaw)
1/2 teaspoon salt, optional and to taste

DIRECTIONS
1. Chicken - To a medium bowl or large measuring cup, add the honey, pineapple juice, lemon
juice, apple cider vinegar, 2 tablespoons olive oil, brown sugar, 1 tablespoon jerk seasoning,
salt, pepper, and stir to combine; set aside.
2. To a large skillet, add 1 tablespoon olive oil, generously sprinkle each chicken breast on
both sides with jerk seasoning. Add chicken to skillet and cook chicken over medium-high
heat for 3 to 4 minutes on each side so that it has a nice sear. Cooking time will vary based
on thickness of chicken breasts. Chicken should be about 80 to 90% cooked through.
3. Remove skillet from heat, turn heat to medium-low, and carefully add the sauce noting that
it will bubble up vigorously in the first few seconds.
4. Place skillet back on the heat and allow chicken to cook for about 10 minutes, or until sauce
has thickened and reduced some, has darkened in color, and chicken is cooked through. Flip
chicken a few times throughout. While chicken cooks, caramelize the fruit.
5. Caramelized Pineapple and Mango - To a separate large skillet, add the coconut oil,
pineapple, mango, optionally sprinkle with salt, and cook over medium-high heat until
golden brown and caramelized, about 8 minutes, flipping every few minutes to ensure all
sides are evenly cooked.

6. Top chicken with caramelized fruit and serve immediately. Chicken and fruit are best warm
and fresh, but leftovers will keep airtight in the fridge for up to 3 days. I store fruit and
chicken separately.

BACON PINEAPPLE CHICKEN KABOBS

INGREDIENTS
2 large boneless, skinless chicken breasts (about
2 pounds)
1 large pineapple, cut into 1 inch chunks
2 large red bell peppers, cut into 1 inch pieces
1 large onion, cut into 1 inch pieces
12 strips of thick cut bacon
FOR THE HAWAIIAN SAUCE:
1 cups pineapple juice
1 tablespoons cornstarch
cup brown sugar
2 tablespoons soy sauce
teaspoon salt
6 long skewers

DIRECTIONS
1. To make the Hawaiian sauce: Combine all ingredients in a medium saucepan and stir until
the cornstarch is dissolved. Bring the mixture to a boil, reduce the heat to medium and
simmer for 2 minutes. Set-aside until ready to use.
2. Thread the skewers. Weave the bacon around each piece of chicken and pineapple, stick the
bell pepper and onion together and weave the bacon around both of those. You'll need two
strips of bacon per skewer if using 4 pieces of chicken and 3 pieces each of pineapple, bell
pepper and onion. Brush some olive or vegetable oil evenly over each kabob.
3. Preheat the grill to medium high. Grill the kabobs for 10-15, turning a couple of times, until
done.
4. Slather with hot Hawaiian sauce and serve immediately.

STRAWBERRY BANANA OAT BARS

INGREDIENTS
For the strawberry chia jam:
2 cups (350 g) frozen strawberries*
2 Tbsp (30 ml) maple syrup
2 Tbsp (14 g) chia seeds
1 tsp vanilla extract
For the banana oat bars:
2 cups (160 g) rolled oats, divided**
1 tsp baking powder
2 medium-sized ripe bananas, mashed (200g or 1
cup)
1/4 cup (60 ml) maple syrup
1 tsp vanilla extract

DIRECTIONS
Make the jam:
1. Add strawberries and maple syrup to a medium saucepan set over medium heat. Heat until
the berries begin to release their liquid, about 5-15 minutes depending on whether or not
they were thawed first. Bring to a boil, stirring occasionally, until berries begin to break
down and thicken, about 5 -10 minutes. Use your spoon to break them apart further if
desired.
2. Stir in the chia seeds and vanilla, continuing to cook for another 5 minutes. Remove from
heat and allow the jam to cool. It will continue to thicken the longer it sits, which is why I
usually like to make it the night before I'm planning on making these bars.
Make the bars:
3. Preheat oven to 375F (190C) and prepare an 8x8 (20x20cm) baking dish by lining it with a
sheet of aluminum foil or parchment paper, leaving a few inches of overhang on the sides to
allow for easy removal. Spray foil with cooking spray and set aside.
4. Place 1 cup of oats in a food processor or blender, and process until they resemble a fine
flour. Transfer the oat flour to a large mixing bowl, and add the remaining rolled oats and
baking powder, mixing well.
5. Add the mashed bananas, maple syrup, and vanilla extract, and mix until everything is well
combined and a dough is formed.
6. Transfer 2/3 of the mixture into your prepared baking pan, using your fingers or a spatula to
ensure that it is pressed down tightly and evenly. Spoon chia jam over the surface, and use a
spatula or knife to spread it evenly, making sure to only go within 1/4 of the edge to
prevent the jam from burning. Sprinkle remaining oat mixture on top, breaking up bigger
chunks and pressing down lightly.

7. Bake for 30 minutes until the top turns a light golden brown. Remove from oven and allow to
fully cool in pan before cutting into bars.

FRENCH SILK PIE

INGREDIENTS
Chocolate Mousse Layer
1 14-ounce can full-fat coconut milk or
unsweetened coconut cream, refrigerated
overnight, divided
cup raw cacao butter
cup raw cacao powder
2 tablespoons pure maple syrup, at room
temperature
teaspoon fine sea salt
Coconut Whipped Cream Layer
cup chilled full-fat coconut milk, watery liquid
excluded
tablespoon pure maple syrup, more or less to
taste
Topping
shaved dark chocolate

DIRECTIONS
Chocolate Mousse Layer
1. Line the bottom of a 5-inch springform pan with a circle of parchment paper, grease the
sides, and place it on a small baking tray.
2. In a double boiler or bain marie, melt the cacao butter over a low simmer until just melted,
being careful not to scorch or burn. Remove from heat and whisk in raw cacao powder,
maple syrup, and sea salt, and whisk until smooth.
3. Meanwhile, remove the can of coconut milk from the refrigerator and, without shaking it,
gently flip if over. Open it and dump out the watery liquid (or reserve for another use).
Then, scoop 1 cup of the firm coconut cream into a large mixing bowl. Using a hand or stand
mixer with whisk attachment, whisk the cream on high for 3 to 4 minutes or until thick and
fluffy with stiff peaks. Then, use a spatula to gently fold the whipped coconut cream into
the chocolate mixture until just combined. Pour the chocolate mousse into the springform
pan and refrigerate, tray and all, for at least 4 hours, but preferably overnight, to set. The
tray is simply there to catch any chocolate liquid that escapes your springform pan. Messy
refrigerator disaster averted.
Coconut Whipped Cream Layer
1. Meanwhile, in a medium mixing bowl, combine the remaining chilled coconut cream (it
should be about cup) and maple syrup. Using a hand or stand mixer with whisk
attachments, whisk the cream on high for 3 to 4 minutes or until thick and fluffy. Scoop into
an airtight jar or container and refrigerate until ready to assemble.
2. To Assemble
3. Once the chocolate mousse layer has set, carefully open the springform pan, leaving the
bottom intact, and transfer the "pie" to a serving plate. Then, use a pastry bag to pipe the

coconut whipped cream on top OR spoon it on top and use a metal spatula to gently smooth
it out. Garnish with shaved dark chocolate, slice, and serve. Store in refrigerator.

SWEET CHILI SESAME CHICKEN

INGREDIENTS
2 pounds chicken breasts, thawed
1 1/2 tablespoons cornstarch
1/4 cup water
Sriracha to taste (optional)
Sweet Chili Sesame Sauce
2-4 tablespoons Asian Sweet Chili Sauce
1/3 cup low sodium soy sauce
1/3 cup ketchup
1/3 cup packed brown sugar
2 tablespoons hoisin sauce
2 tablespoons rice wine vinegar
1 tablespoon toasted sesame oil
1 1/2 teaspoons garlic powder (or 3-4 garlic
cloves, minced)
1/2 teaspoon onion powder
1/2 teaspoon ginger powder (or 2 teaspoons
freshly grated ginger)
1 teaspoon salt
1/4 teaspoon pepper
Garnishes
toasted sesame seeds
chopped green onions

DIRECTIONS
1. Add chicken to the bottom of your crockpot.
2. Whisk the Sweet Chili Sesame Sauce ingredients together in a medium bowl. Pour over
chicken.
3. Cook on low for 5-7 hours or on high for 3-4 hours.
4. Shred chicken and add 1 1/2 tablespoons cornstarch mixed with 1/4 cup water to the
crockpot. Stir contents around. Cook on high for 20-30 minutes until sauce thickens. Taste
and add Sriracha for spicier, brown sugar for sweeter if desired.
5. Serve with rice and garnish with sesame seeds and green onions.

THE ULTIMATE BREAKFAST COOKIE

INGREDIENTS
2-3 bananas depending on the size (you are
looking for about 1 cup), mashed (or 1 cup
applesauce whatever you have!)
cup coconut flour
cup tapioca flour
cup white rice flour (If you are grain free, use
cup blanched almond flour or another cup
tapioca flour)
cup peanut butter
cup almonds, crushed (OR almond flour OR
crushed sunflower seeds)
cup shredded coconut
cup dried fruit (raisins, dried cranberries or
other dried fruit whatever you have!)
2 tsp aluminum free baking powder
1 TB cinnamon

DIRECTIONS
1. Everything into a mixing bowl and combine with a spatula thats it!
2. Make palm size balls (size of about a racquetball) and flatten into 1 inch discs on to a silpat
lined baking sheet (or parchment paper lined). They dont flatten out so make them about
the size you want.
3. Bake at 350 for 15 minutes.

1 cup applesauce
7 tablespoons coconut oil, melted
1/2 cup maple syrup
2 tablespoons coconut sugar or brown sugar
1/2 cup canned pumpkin puree (not pumpkin pie
filling)
2 teaspoons vanilla extract

CINNAMON SUGAR PUMPKIN DONUT HOLES

FOR THE CINNAMON SUGAR:
1/3 cup coconut sugar or granulated sugar
1 1/2 teaspoons ground cinnamon

DIRECTIONS
1.
2.
3.
4.
5.

Preheat the oven to 350 F. Line a mini muffin pan with 24 muffin liners.
In a large bowl, mix together the dry ingredients (coconut flour through salt).
In a separate medium bowl, mix together the wet ingredients (applesauce through vanilla).
Add the dry mixture to the wet mixture and stir just until combined.
Pour the batter evenly into the muffin liners, filling each liner until almost completely full.
You'll likely have enough batter for another six donut holes.
6. Bake for 11-13 minutes or until a toothpick inserted in the middle comes out clean. Turn out
onto a wire rack to cool completely. These need to rest for at least an hour before serving,
both because of taste and texture.
7. When ready to serve, mix the cinnamon with the sugar in a small bowl. Roll the donut holes
in the cinnamon sugar. As these donut holes are quite moist, the cinnamon sugar tends to
liquify overnight, which is why it's recommended to roll the donuts in the sugar no more
than 8 hours before serving.
8. Store in an airtight container for up to 2 days.

BAKED CHICKEN TAQUITOS

INGREDIENTS
3 ounces Tofutti Better than Cream Cheese,
softened
1/3 cup salsa verde
juice of 1/2 a lime
2 teaspoons chili powder
1/2 teaspoon cayenne pepper
3 cloves garlic, minced
1/4 cup chopped fresh cilantro
3 tablespoons chopped scallions
1 tablespoon chopped yellow onion
2 tablespoons chopped red bell pepper
8 ounces chicken, chopped
1/2 cup shredded dairy-free cheddar cheese (I
used Daiya)
1/2 cup shredded dairy-free Pepper jack cheese
12 (6-inch) corn tortillas
sprinkle of sea salt
sprinkle of freshly ground black pepper
olive oil spray

DIRECTIONS
1. Preheat your oven to 425 degrees fahrenheit.
2. Combine your garlic, chopped cilantro, scallions, yellow onion, red bell pepper, dairy-free
cheeses and chicken-less chicken into a large bowl.
3. In a separate bowl, stir together the softened vegan cream cheese, salsa verde, lime juice,
chile powder, cayenne pepper, sea salt and black pepper.
4. Combine the cream cheese blend with the chicken, cheeses and veggies and stir.
5. Wrap 3 tortillas in a paper towl and microwave for 30 seconds, just long enough to make the
tortilla soft and easy to work with. Repeat with all tortillas, three at a time.
6. Spoon roughly two tablespoons of filling into each tortilla and roll tightly.
7. Place seam side-down on a baking sheet and lightly spray the tops with olive oil.
8. Bake for 15-20 minutes, until the tops begin to brown.

DAIRY-FREE WHIPPED CREAM

INGREDIENTS
1 can full fat coconut milk, refrigerated overnight
2-3 tsp 100 % pure maple syrup
1 1/2 tsp vanilla extract

DIRECTIONS
1. Remove only the solid part of the coconut milk with a spoon into a large mixing bowl. You
can save the liquid part for smoothies or other recipes if you prefer.
2. Using a hand mixer, whip the coconut milk for about 4-5 minutes or until it becomes thick
and creamy.
3. You may like it without any sweetener but if you prefer, add the maple syrup and vanilla and
stir. Add more to taste if needed. Eat it straight from the bowl or add it to your favorite
treat!

with flax seed or use 3 actual eggs

1/4 cup honey
1 Tablespoon coconut oil, melted
1 Tablespoon lemon juice
1 teaspoon vanilla extract
1 cup organic blueberries, fresh or frozen

BLUEBERRY MUFFINS

DIRECTIONS
1. Preheat oven to 325 degrees.
2. Line muffin tin or grease.
3. If you are making an egg substitution, prepare it now to give it a few minutes to become
gel-like.
4. Place dry ingredients in large bowl, and stir to combine.
5. Place wet ingredients including the "egg" in medium bowl, and stir to combine.
6. Place wet ingredients in the dry ingredient bowl, and stir to combine, being careful to not
over mix.
7. Fold in blueberries, being careful to not over mix.
8. Fill muffin cups 3/4 full.
9. Bake for 22-25 minutes, or until golden brown and a toothpick inserted comes out clean.
10. Cool, and enjoy!
11. Store in an airtight container for up to three days or freeze.

LEMON COOKIES
INGREDIENTS
1/4 cup refined coconut oil, melted
1/3 cup maple syrup (I used the lightest Grade A
syrup, which results in no maple taste in the
cookies)
1 tablespoon lemon zest
1 1/2 teaspoons lemon extract
1 1/3 cups blanched almond flour
2 tablespoons coconut flour
1/2 teaspoon baking soda
1/8 teaspoon salt

DIRECTIONS
1. In a large mixing bowl, mix together the coconut oil, maple syrup, lemon zest and lemon
extract. Add the almond flour, coconut flour, baking soda and salt. The mixture will be thin
and wet and much more like batter than dough. Do not add any additional flour! Chilling will
firm it up. Let the dough sit for 5 minutes and then place the bowl in the refrigerator for 30
minutes or until the dough is firm.
2. Preheat the oven to 350F (176C) and line a baking sheet with a piece of parchment paper.
3. For the large cookies pictured, roll into six 50-gram balls. For smaller, more reasonablysized cookies, roll into nine 35-gram balls. Place 3" apart on the prepared baking sheet and
press the balls down slightly with your palm.
4. Bake the smaller cookies for 12 minutes and the larger cookies for 15 minutes or until the
cookies have lightly browned (not just the edges but also the middle of the cookies). The
cookies may crackle a little.
5. The cookies will still be very soft when you remove them from the oven. Let them cool on
the pan completely.

1 teaspoon ground coriander

1 teaspoon ground cumin
Coarse salt
2 packages frozen green peas (10 ounces each)
2 cups unsweetened coconut milk
1/2 cup toasted cashews (optional, for serving)
1/4 cup cilantro leaves (optional, for serving)

CHICKEN CURRY

DIRECTIONS
1. In a 5-quart slow cooker, toss chicken, onion, garlic, ginger, curry powder, coriander, and
cumin to coat. Season with 2 teaspoons salt. Cover, cook on high setting until chicken is
fork-tender, about 4 hours (do not uncover while cooking).
2. Stir in coconut milk and peas; cover, cook until peas are heated through, about 20 minutes.
3. Transfer chicken to a large bowl; shred with fork. Return to pot; toss with sauce.
4. To serve, garnish with 1/2 cup toasted cashews and 1/4 cup fresh cilantro leaves, if desired.

5
1
1
1

tablespoons coconut oil, melted and cooled

cup full-fat canned coconut milk
teaspoon pure vanilla extract
cup fresh raspberries

RASPBERRY SCONES

DIRECTIONS
1. Preheat the oven to 400 degrees F and line a baking sheet with parchment paper.
2. In a mixing bowl, stir together the flour, baking powder, shredded coconut, sugar, and salt
(dry ingredients).
3. In a separate small bowl, whisk together the coconut oil, coconut milk, and vanilla extract
(wet ingredients).
4. Pour the wet mixture into the bowl with the dry mixture, and stir until a dough is formed.
5. Carefully fold in the raspberries.
6. Turn the scone dough out onto the parchement-lined baking sheet and form it into a ball.
7. Press it into a round disc about 2 to 3 inches thick.
8. Cut triangles using a knife, making 8 equal-sized scones.
9. Evenly space the scones on the baking sheet and bake for 18 to 22 minutes, until browned.
10. Allow scones to cool at least 10 minutes before serving.

STRAWBERRY BASIL CHICKEN

INGREDIENTS
3-4 large chicken breasts
3 tbsp olive oil
3 garlic cloves, crushed
tsp sea salt
tsp pepper
2 cups chopped fresh strawberries
1 cup chopped fresh basil
3 tbsp balsamic vinegar or balsamic glaze
(Balsamic glaze is a thick syrup like version of
balsamic vinegar, it is also a bit sweeter. It can be
found in some grocery stores near salad dressings.)

DIRECTIONS
1. Begin by heating a large skillet to medium heat. Add olive oil and garlic, cook for 2 minutes
or until fragrant.
2. Prepare your chicken breasts: you may need to pound the breast to make them a bit thinner,
mine were approximately 1 inch. Salt and pepper each side, add to pan. Cook for 3-5
minutes per side (until golden brown, but cooked through). Set aside.
3. Meanwhile, prepare the topping. Toss together strawberries, basil, balsamic and 1 tbsp olive
oil. Top each chicken breast with strawberry mixture, and salt and pepper to taste. Add
additional balsamic glaze or balsamic if needed. Serve immediately.

sweet rice wine.)

cup pure honey
cup good quality, regular (not light) soy sauce

HONEY SOY CHICKEN

DIRECTIONS
1. Using paper towels, thoroughly dry each piece of chicken. (Do not skip this step, as moisture
from chicken will negatively affect results.) Use a fork to poke holes everywhere on all sides
of chicken pieces. Lay drumsticks in baking pans (may need to use 2 pans) making sure not
to crowd pieces. Evenly sprinkle kosher salt and black pepper over drumsticks.
2. In a bowl, combine cooking wine, honey, and soy sauce; stir well to incorporate. Pour
mixture evenly over drumsticks. Rotate drumsticks to coat. Let sit in for 1 hour at moderate
room temp, rotating once in between. Meanwhile, preheat oven to 350F, with rack on middle
position.
3. Cover pans tightly with foil and bake 45 minutes. Uncover pans and bake another 20-25
minutes, rotating drumsticks once in between to get a nice browning on all sides. Serve
while warm, with sauce from the pan.
4. *Note: You can find Asian rice cooking wine in the Asian aisles of most major grocery stores
nowadays. I use Michiu brand, but any brand will work. If you can't find it, you can try
substituting with dry sherry.

LEMON BLUEBERRY SCONES

INGREDIENTS
3 chia eggs
zest from 2 lemons
1/4 cup lemon juice (from ~ 1 -1/2 lemons)
1/4 cup coconut milk
1/2 teaspoon vanilla extract
1/4 cup honey
1/2 cup coconut flour

1/2 cup arrowroot flour

1/4 teaspoon baking soda
1/2 teaspoon cream of tartar
1/4 teaspoon sea salt
6 ounces fresh blueberries

DIRECTIONS
1. Preheat the oven to 350 degrees F.
2. In a food processor or a large mixing bowl with a hand mixer, thoroughly combine the eggs,
lemon zest, lemon juice, vanilla extract, and honey.
3. Sift in the remaining ingredients, except the blueberries, and mix for about 2 minutes or
until the batter is well combined and forms a loose, very wet dough. If the batter is still too
loose to somewhat hold its shape, let it sit for 5 more minutes.
4. Gently fold in the blueberries until they are evenly dispersed through the mixture.
5. Using 1/4 cup of batter for each scone, gently roll each scone into a loose ball and put on a
parchment-lined baking sheet. Press down the top of each scone to flatten slightly.
6. Bake for about 30 minutes, or until the edges are golden brown.

ROASTED POTATOES AND GREEN BEANS

INGREDIENTS
4 large red potatoes, cut into 3/4"-1" chunks, about
4 cups worth
1 pound fresh green beans, trimmed and halved
3 - 4 tablespoons olive oil
3/4 teaspoon kosher salt
1 teaspoon freshly ground black pepper
1 teaspoon granulated garlic or garlic powder
1 teaspoon paprika, smoked paprika if you have it
1/2 teaspoon turmeric
1/4 teaspoon cumin

DIRECTIONS
1. Preheat the oven to 375 degrees. Line a large baking sheet with a silpat mat or parchment
paper. (If you don't line it, grease the pan liberally with extra olive oil.) Toss the potatoes
with a couple tablespoons of oil and then sprinkle generously with the spices. Toss with your
hands to make sure they are very well coated. Spread the potatoes across the prepared
baking sheet and roast for 45 minutes. (Set a timer for 25 minutes.)
2. While the potatoes begin roasting, prepare the green beans. Toss them with a tablespoon or
so of oil and then sprinkle them generously with the remaining spices. Toss with your hands
to coat well. After the potatoes have roasted about 25 minutes, remove from the oven. Add
the green beans to the potatoes, stir with a spatula to combine and then spread them across
the baking sheet.
3. Return to the oven and roast an additional 20-25 minutes. When the potatoes are tender and
slightly crisp, remove from the oven. The green beans should be tender with a slight bite
remaining. Enjoy!

PUMPKIN BREAKFAST COOKIES

 cup golden raisins

cup chopped walnuts
sea salt and fresh ground pepper to taste

BROCCOLI SALAD WITH BACON

DIRECTIONS
1. Combine onions, vinegar and a good pinch of salt in bottom of large bowl. Stir in
mayonnaise.
2. Add remaining ingredients and toss. Season with salt and pepper to taste.

3 small or 2 large potatoes, peeled and diced

olive oil
salt and pepper

KIELBASA, PEPPER, ONION, AND POTATO HASH

DIRECTIONS
1. In a heavy bottomed skillet (I like to use my cast iron), heat 2 tbsp of olive oil over
medium-high heat. Add the potatoes to the skillet and season with salt and pepper. Fry
until golden brown and cooked through, around 8-10 minutes, stirring a few times to ensure
even browning.
2. In a separate skillet, brown the sliced kielbasa for around 5 minutes in 1 tbsp of olive oil
over medium high heat. Remove the kielbasa from the pan and set aside. Add the peppers
and onions to the skillet and season with a pinch of salt and pepper. Cook for 5 minutes, or
until softened, stirring occasionally.
3. Add the cooked potatoes and kielbasa to the skillet with the onions and peppers and mix
everything together. Serve nice and hot!

brown sugar

SWEET AND SPICY BACON CHICKEN

DIRECTIONS
1. Cut each breast into 3 pieces, season all the chicken with the spices, then wrap a bacon
slice around each piece, roll in brown sugar and place into an oven proof dish.make sure
you have some olive oil in the dish too, like 2 or 3 tablespoons is fine {I skipped this since I
grilled them. I honestly think you could coat your dish with nonstick cooking spray instead
to save a few calories}.
2. Bake at 400 degrees for 30 to 40 minutes or until chicken is cooked through and bacon is
nice and brown and crispy.

4 boneless skinless chicken breasts

limes for garnish (optional)

GRILLED KEY LIME CHICKEN

DIRECTIONS
1. Cut chicken into one inch squares.
2. Mix soy sauce, honey, vegetable oil, lime juice, and garlic in small bowl.
3. Place the chicken breasts in gallon sized bag and let marinate in the sauce for at least 30
minutes.
4. When marinated, slide chicken chunks on skewers. You can also slice thin slices of lime and
fold in half and slide in between chicken.
5. Baste chicken with sauce once you place them on the grill. Grill for 5-10 minutes on each
side until no longer pink in center.

Juice of 1 medium lemon (about 2 Tbsp)

1/4 cup (1/2 bunch) cilantro, chopped*
1 tsp sea salt or 3/4 tsp table salt
1/8 tsp black pepper

CUCUMBER TOMATO AVOCADO SALAD

DIRECTIONS
1. Place chopped tomatoes, sliced cucumber, sliced red onion, diced avocado, and chopped
cilantro into a large salad bowl.
2. Drizzle with 2 Tbsp olive oil and 2 Tbsp lemon juice. Toss gently to combine. Just before
serving, toss with 1 tsp sea salt and tsp black pepper.

1 Tablespoon minced garlic

1 teaspoon minced fresh ginger
1 pound jumbo shrimp, shelled and deveined
1 medium bell pepper, sliced
1/2 cup shredded carrots
2/3 cup sliced red onions
1 cup sugar snap peas
2 medium zucchini, cut into noodles
Toasted sesame seeds, for garnish

ASIAN SHRIMP ZUCCHINI NOODLE STIR FRY

DIRECTIONS
1. In a small bowl, whisk together the vegetable broth, hoisin sauce, soy sauce and cornstarch.
Set the mixture aside.
2. Place a large saut pan or wok over medium-low heat. Add 2 tablespoons olive oil and and
heat it for 1 minute. Add the garlic and ginger and cook for 2 minutes, stirring constantly.
3. Add the shrimp to the pan and cook, stirring as needed, until the shrimp are cooked
throughout and pink on all sides, about 3 minutes. Season the shrimp with salt and pepper
and then transfer them to a bowl, leaving any liquid in the pan.
4. Increase the heat to medium. Add the remaining 1 Tablespoon of olive oil to the pan, then
add the bell pepper, carrots, red onions and snow peas and cook, stirring constantly, for 3 to
4 minutes until the vegetables are crisp but tender. Add the prepared sauce and cook,
stirring constantly, for 2 minutes until the sauce thickens slightly. Return the shrimp to the
pan, stirring to combine, then add the zucchini noodles and cook, tossing to coat, for 1
minute.
5. Transfer the stir-fry to serving plates, garnish with toasted sesame seeds and serve
immediately.

GARLIC BALSAMIC ROASTED BEANS AND MUSHROOMS

INGREDIENTS
1 pound fresh green beans, trimmed and halved
8 ounces mushrooms, cleaned and halved
8-10 whole garlic cloves, halved
2 tablespoons olive oil
1 tablespoon balsamic vinegar
Salt and pepper, to taste

DIRECTIONS
1. Preheat oven to 450 degrees. Line a large rimmed baking sheet with foil and spray with nonstick cooking spray.
2. Spread green beans, mushrooms and garlic in an even layer on the prepared baking sheet.
3. In a small bowl, whisk together olive oil and balsamic vinegar. Drizzle over vegetables in pan
and toss to coat evenly. Season with salt and pepper, to taste.
4. Bake for 20-25 minutes, or until beans are tender-crisp.

zucchinis, as pictured)
1 tbsp coconut aminos
1 tsp+ sriracha sauce (start with tsp and work
your way up to get flavor you like- this is spicy!)
handful pea shoots

ASIAN CHICKEN STIR FRY

DIRECTIONS
1.
2.
3.
4.
5.
6.

In a heavy cast iron pan, heat oil until shimmery.

Add chicken, cook on medium high heat until just browned, 5 minutes.
Add onions and peppers, cook until slightly browned- about 5 minutes.
Add zucchini, keep cooking until everything is nicely browned, about 6 minutes.
Add coconut aminos and stir well.
Slowly add sriracha sauce until desired heat level- this sneaks up on you, so add slowly. You
can always add more, but you can't take away if you add too much!
7. Throw pea shoots in while still on stove, and toss mixture until shoots start to soften, about
2 minutes.
8. Remove from heat and eat immediately!
9. Can be eaten as-is, or added to a lettuce wrap.

1/2 cup water

BROWN SUGAR AND BALSAMIC GLAZED PORK LOIN

GLAZE
1/2 cup brown sugar
1 tablespoon cornstarch
1/4 cup balsamic vinegar
1/2 cup water
2 tablespoons soy sauce

DIRECTIONS
1.
2.
3.
4.
5.

Combine sage, salt, pepper and garlic.

Rub over roast.
Place in slow cooker with 1/2 cup water.
Cook on low for 6-8 hours.
About 1 hour before roast is done, combine ingredients for glaze in small sauce pan. Heat
and stir until mixture thickens.
6. Brush roast with glaze 2 or 3 times during the last hour of cooking.
7. Serve with remaining glaze on the side.

CHICKEN ENCHILADA SOUP

INGREDIENTS
1 POUND skinless chicken breasts
2 cups good-quality chicken stock
1 1/4 cup (or 1 10-ounce can) red enchilada
sauce
2 (14-ounce) cans black beans, rinsed and
drained
1 (14-ounce) can fire-roasted diced tomatoes,
with juice
1 (15-ounce) can whole-kernel corn
1 (4-ounce) can diced green chilies
2 cloves garlic, minced
1 white onion, peeled and diced
1 teaspoon ground cumin
1 teaspoon salt, or more/less to taste
optional garnishes: chopped fresh cilantro, diced
avocado, diced red onion, tortilla strips/chips

DIRECTIONS
1. Add all ingredients to a slow cooker, and stir to combine. Cook for 3-4 hours on high heat or
6-8 hours on low heat, until the chicken is cooked through and shreds easily. Use two forks
to shred the chicken.
2. Serve warm, with optional garnishes.
3. You can also refrigerate in a sealed container for up to 5 days. Or freeze it for up to 3
months.

1 clove garlic, minced

salt and pepper

SWEET CHILI GARLIC GLAZED SALMON

DIRECTIONS
1. In a shallow baking dish, combine sweet chili sauce, orange marmalade, and soy sauce.
Whisk to combine and add minced garlic and green onions. Reserve cup of the marinade.
Sprinkle the salmon with salt and pepper and place facing down with the skin side up in the
dish and allow to marinate for at least one hour.
2. Preheat the broiler and make sure the oven rack is 5-6 inches down and line a baking sheet
with aluminum foil. Spray with cooking spray. Take the salmon out of the pan and shake off
excess marinade. You don't want the marinade to pool up on the foil. Place the salmon
fillets skin side down on top of the aluminum foil and broil for 6-10 minutes until browned
and opaque in the center.
3. Pour the reserved sauce on top of the salmon before serving and garnish with green onions.

GARLIC CHICKEN

DIRECTIONS
1. Preheat oven to 425F Line a baking dish or cookie sheet with aluminum foil and lightly coat
with cooking spray or lightly brush with oil.
2. In small saut pan, saut garlic with the oil until tender.
3. Remove from heat and stir in brown sugar. Add additional herbs and spices as desired.
4. Season chicken with salt and pepper. Place breasts in a prepared baking dish and cover with
the garlic and brown sugar mixture.
5. Bake uncovered for 20 minutes. Broil for 5-10 minutes to finish

Sliced almonds
Grilled or rotisserie chicken

SUMMER SALAD
DRESSING
3/4 cup olive oil
4 TB fresh lemon juice
1/2 tsp minced garlic
1 tsp kosher salt
1/4 tsp black pepper

DIRECTIONS
1. Layer romaine lettuce, raspberries, strawberries, blackberries, celery, almonds and chicken
in a bowl.
2. Add as much as you'd like of each ingredient. Then in a mason jar add olive oil, lemon juice,
garlic, salt and pepper. Shake for a minute or so and place in the refrigerator until ready to
serve.
3. Shake just before serving.

3 cloves garlic, minced

1 (14.5 oz) can beef broth
3/4 cup dry red wine (optional)
2 sprigs fresh thyme
2 sprigs fresh rosemary
1 bay leaf
2 lbs Yukon gold potatoes, cleaned then diced into 1
1/2 inch pieces
6 medium carrots, peeled and chopped into 1 1/2inch pieces

POT ROAST WITH POTATOES AND CARROTS

DIRECTIONS
1. Preheat oven to 275 degrees. Heat olive oil in a large dutch oven over medium-high heat.
Season roast all over with salt and pepper, then add roast to pot and brown on all sides,
about 2 minutes per side. Remove roast to cutting board (or plate), add onions to pan and
saute until they begin to brown, about 4 - 5 minutes, adding in garlic during last minute.
Return roast to pan, pour beef broth and optional red wine over roast. Add thyme, rosemary
and bay leaf to broth. Bring to a simmer, then cover pot with lid and transfer to oven and
cook 2 hours.
2. Remove from oven, add carrots and potatoes to pot and season with salt and pepper. Return
to oven and cook 1 - 1 1/2 hours longer until roast and veggies are tender. Remove roast and
shred or cut into large pieces, while removing fat, then return to pot. Remove bay leaf and
herb sprigs. Serve warm.