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Mediterranean Chicken

I was inspired by a recipe I had came across last week.  The ingredients are simple yet delicious. The onions add a sweetness. The lemon is fragrant and adds a citrus flavor. The olives have a salty bite. Combine all these elements with the chicken and you have almost the perfect bite. Swipe all these tasty things into some balsamic syrup and that is the perfect bite.

Another plus about this dish, it is all made on a sheet pan in the oven, which is easy for cleanup.



  • Olive oil, drizzle
  • 1 lemon, thinly sliced
  • 1/2 onion, thinly sliced
  • 4 boneless, skinless, chicken  breast
  • all-purpose seasoning (see website)
  • 16 kalamata olives, halved
  • Balsamic Syrup (see website)

Preheat oven to 400 degrees.

Place onions, lemons slices, and olives on sheet pan. Drizzle olive oil over veggie mixture. Sprinkle seasoning on veggie mixture. Stir so that veggies are completely covered. Drizzle olive oil onto chicken breast; coating well. Sprinkle seasoning onto chicken breast.

Bake in oven for 20 minutes. Remove chicken.

Preheat broiler to high. Broil chicken  (3-5 inches from element) until chicken is browned.

Drizzle balsamic syrup around plate. Serve. Eat. Enjoy.


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Lemon Zucchini Bars

This is a good recipe for that bumper crop of zucchini that you have no idea how to use. I like to use medium size zucchini so I do not have to peel the skins since they are more tender. If using large/giant zucchini you might want to peel the skins off and remove the seeds.

I love the slight fragrance and taste of lemon in this cake. It is just a hint, not overpowering. Who would think you would be eating a vegetable for dessert?


  • 1 1/4 c maple sugar
  • 3/4 c coconut oil, melted
  • 3  flax eggs
  • 2 lemons, juiced, zested
  • 2 c grated zucchini ( squeeze out as much of the moisture as you can)
  • 2 c paleo all-purpose flour (see website)
  • 1/4 tsp baking powder
  • 2 tsp baking soda
  • 1 tsp sea salt

Preheat oven to 350 degrees. Grease a 9x 13 baking pan.

In a large bowl, combine sugar, oil, eggs, lemon zest, lemon juice and zucchini.

In a separate bowl combine dry ingredients. Stir with whisk to incorporate dry ingredients. Add dry ingredients to wet and whisk together until well combined.

Pour batter into prepared pan and bake until an inserted toothpick comes out clean, about 35 minutes. Cut into squares.

Share. Eat. Enjoy.


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Mini Bacon and Cheese Frittatas

Mini frittatas are great for any meal or snack. I like to make a batch of 6 frittatas so that we have a protein packed, grab-n- go meal or snack. This recipe has a little extra sharp cheddar cheese, so depending on your tolerance for dairy you could leave it out. I hope you can leave it in, because it packs a punch of flavor.

Tip: Make your oven bacon first. That way you can use the bacon fat to brush on the muffin tin cups. This does double duty: 1) Keeps the frittatas from sticking to the muffin cups and 2) It Gives you added bacon flavor. Think about it, more bacon flavor – mmm. That is a win-win in my book.


  • 6 strips of oven bacon ,chopped (reserve some of the bacon fat to brush on the muffin wells)
  • 1 tsp bacon fat, plus some for brushing the muffin cups
  • 1/2 c onion, finely diced
  • 1/4 tsp all-purpose seasoning (see website)
  • 1/3 c  extra sharp cheddar cheese, shredded
  • 1/2 tsp thyme, fresh (strip the thyme leaves from stems)
  • pinch of sea salt
  • pinch of black pepper
  • 3/4 c egg whites
  • 6 eggs

Preheat oven to 350 degrees.

Heat a large nonstick skillet coated with bacon fat over medium-high heat. Add onions and all-purpose seasoning; saute until onions are golden. Remove from heat and set aside. Combine bacon, onions, cheddar, thyme, salt, pepper, egg whites and whole eggs. Whisk vigorously until well incorporated.

Brush a 6 well muffin pan with the melted bacon fat. Spoon egg mixture into muffin wells. Bake for 20 minutes or until set.

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Creamy Chicken Salad

Chicken Salad is one of my favorite chicken dishes. You can serve it in lettuce cups, on bread, on top of salad greens (these were from my aero garden) or in a wrap. It is very versatile.


  • 16 oz chicken breast, boneless, skinless
  • 1/2 tsp all-purpose seasoning (see website)
  • 1 tsp coconut oil
  • 1/4 c homemade mayonnaise (see website)
  • 1/4 c plain greek yogurt
  • 1 1/2 tsp dijon mustard
  • Pinch of sea salt
  • Pinch of ground black pepper
  • 3 tbsp celery, diced
  • 3 1/2 tbsp dried cranberries
  • 2 1/2 tbsp walnuts, chopped
  • Fresh Salad Greens

Preheat oven to 350 degrees.

Pat dry chicken breast then season with all-purpose seasoning. Using a large skillet (ovenproof) melt coconut oil over medium-high heat. Cook each side of the chicken breast to a golden brown. Transfer skillet to oven and roast for 10 minutes, or until chicken breast are cooked through. Remove from oven and set aside for at least 5 minutes.

When chicken has cooled enough to handle cut into bite size pieces.

In a large bowl combine mayonnaise, yogurt, mustard, salt, pepper, celery, cranberries and walnuts. Chill chicken mixture for 30-60 minutes. Serve chicken salad over salad greens. Serve. Eat. Enjoy.


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Broccoli, Red Pepper and Garlic Frittata

This frittata is another colorful dish. It is packed with lots of flavor and veggies. Frittatas are great for any meal anytime. They are one of my favorite go to meals. There is a small amount of dairy in this dish giving it a richer flavor.

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  • 2 tbsp coconut oil, melted
  • 2 garlic cloves, minced
  • 6 large eggs, beaten
  • 1/2 c cottage cheese
  • 8 oz broccoli florets
  • 1 medium red pepper, diced
  • 1/2 c onion, diced
  • 2 tbsp flat leaf parsley
  • 1/2 tsp all-purpose seasoning (see website), divided in half

Preheat oven to 350 degrees.

In a large non-stick oven-proof skillet add coconut oil, garlic, broccoli, red pepper, onion, and half of the all-purpose seasoning. Stir occasionally until vegetables are slightly tender.

Meanwhile, in a food processor add eggs, cottage cheese and remaining all-purpose seasoning. Blend until well combined. Stir in parsley; pour over vegetable mixture. Stir vegetable mixture and egg mixture together. Reduce heat to medium-low; cook without stirring until eggs are partially cooked.

Transfer skillet to oven and bake until eggs are set and golden. Remove from oven. Serve. Eat. Enjoy.

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Roasted Asparagus

This is my favorite way to make asparagus. By roasting the asparagus the natural flavors are brought out, keeping a tender bite. I like to have asparagus as a side dish, or cut up and put into salads and frittatas. This is so easy and only takes 8-10 minutes to make.

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Preheat oven to 350 degrees.

On a sheet pan toss asparagus with all-purpose seasoning. Roast in oven for 8-10 minutes until asparagus is tender, yet still has a bite to the stalk. Serve. Eat. Enjoy.

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Quick Chicken Cacciatore

Cacciatore usually takes a while to make. This is a quick and tasty version that you will like. This dish is loaded with veggies. That is another plus for good health.

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  • 2 1/4 tsp avocado oil, divided
  • 3/4 tsp fresh rosemary, finely minced
  • 1 garlic clove, minced
  • pinch of sea salt
  • pinch of ground black pepper
  • 2 chicken breast, boneless, skinless
  • cooking spray
  • 1/2 c onion, thinly sliced
  • 3/4 c red bell pepper
  • 4 oz baby portabella mushrooms, sliced
  • 6 oz red wine
  • 1/4 c fresh basil, cut into strips
  • 1/8 tsp red pepper flakes
  • 1 tomato, large, diced

Combine 3/4 tsp of oil, rosemary, garlic, salt and pepper. Rub oil mixture evenly over chicken. Heat a skillet over medium-high heat. Coat skillet with cooking spray. Add chicken to pan; cook chicken to a golden brown on each side. Remove chicken from pan. Add remaining 1 1/2 tsp of oil to pan. Add onion, bell pepper and mushrooms. Cook about 5 minutes. Add wine and reduce liquid to half its volume. Stir in basil and crushed red pepper. Return chicken to skillet. Reduce heat; cover and simmer for 15 minutes or until chicken is done.


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Spinach, Apple, Berries and Almond Chicken Salad

This salad has a lot of crunch appeal and is loaded with plenty of beautiful color. Remember a variety of color in your food equals nutrients and antioxidants.

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  • 2 tbsp avocado oil
  • 1 lemon, tested, juiced
  • 1 tsp thyme, fresh
  • 1/2 tsp dijon mustard
  • 8 oz. chicken breast, boneless-skinless
  • 1/2 tsp all-purpose seasoning (see website)
  • 1 tsp avocado oil
  • 3 c baby spinach
  • 2 tbsp shredded carrot
  • 1 celery stalk, thinly sliced
  • 1 apple, halved and cut into 1/4 inch thick pieces
  • 2 tbsp almonds, sliced
  • 1/4 c raspberries
  • 1/4 c blueberries

Combine oil, zest, juice, thyme and mustard in a large ziplock bag. Add chicken to ziplock turning bag occasionally. Set aside for at least 10 minutes.

Heat a medium skillet over medium-high heat. Coat pan with avocado oil. Remove chicken from marinade. Pat chicken dry. Sprinkle chicken with all-purpose seasoning. Add chicken to pan; cook 5-8 minutes on each side until golden brown. Place chicken on cutting board, let rest for 5 minutes. Cut across the grain into thin slices.

Combine spinach, carrots, celery, apple and berries in a large bowl. Add remaining marinade/dressing; toss to coat. Divide spinach mixture evenly among two plates; top evenly with chicken. Sprinkle with almonds.

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Cauliflower Pizza Crust

I have tried a couple of cauliflower crusts and was not satisfied with the outcome. This one you can actually eat like a pizza. The flavor is delicious. Now you can have your pizza and eat it too. Pizza is back in the house!

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  • 1 cauliflower head, pulsed into crumbles
  • Cooking Spray, non-propellant
  • 1 tsp olive oil
  • 1/4 c basil, thinly sliced, divided
  • Pinch ground black pepper
  • Pinch sea salt
  • 3 garlic cloves, minced
  • 3 oz mozzarella cheese shredded
  • 2 large egg whites
  • 1 oz parmesan, grated
  • Favorite toppings: additional cheese, veggies, proteins

Preheat oven to 375 degrees.

Place cauliflower crumbles on a parchment lined baking sheet. Spray cauliflower with cooking spray. Bake for 30 minutes, stirring midway through the time. Remove cauliflower from oven and cool. ( I divided up the cauliflower crumbles between two sheet pans.)

Increase oven temp to 450 degrees.

Blot cauliflower with paper towels. Transfer to cheese cloth or a nut milk bag. Squeeze until very dry. This is very important. You do not want a soggy crust. Combine cauliflower, 1 t of oil, basil, pepper, salt, garlic, 2 oz of mozzarella, egg whites, and parmesan in a bowl. On a parchment lined baking sheet press cauliflower mixture into 2 8-inch circles. Coat crusts with cooking spray.

Bake crusts at 450 degrees for 22 minutes or until browned. If you are using two sheet pans switch the pans midway through so that the crusts baking evenly. Remove from oven; top crusts evenly with desired toppings. Bake an additional 7 minutes or until cheese melts. Serve with a side salad and you have a flavorful and nutritious meal. Serve, Eat. Enjoy.

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Smokey Southwestern – Lime Jerky

My family has been asking me to make Jerky for months. Hurricane Irma sort of made me do it.

We were out of the country when Irma was forecasted and came back just days before she decided to make landfall. Because we were out of the country and shelves at the grocery were completely empty I used what meat protein I had on hand and made jerky.

Jerky is a great source of protein and will keep for a very long time. Also, it is great for a snack or emergency supplies. It does take a little forethought and preparation. I used a dehydrator, but you could use your oven instead.

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  • 16 oz flank steak, cut into thin strips
  • 1 tbsp Smokey Southwestern seasoning (see website)
  • 2 tbsp coconut aminos
  • 1 lime, juiced
  • 1 tsp apple cider vinegar

Mix seasoning, coconut aminos, lime juice and apple cider vinegar in a large ziplock bag. Add flank steak to marinade. Remove  air from bag and close ziplock bag. Squeeze bag a few times to distribute marinade thoroughly into flank steak. Marinate from 4-24 hours.

Remove flank steak from ziplock and place on top of paper towels to pat dry the flank steak. Set temperature according to dehydrator instructions. Dehydrate for 3 to 5 hours; turning half way through drying time. Share. Eat. Enjoy.