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A frittata is a wonderful dish. It is versatile, and easy to make. What’s so nice about making a frittata, you can put anything you want into it. It’s a good way to clean out the refrigerator, and not feel like you are eating leftovers. This is what I had in my refrigerator to make this frittata.


  • 6 eggs
  • 3 tbsp water
  • 1 tbsp of bacon fat, or ghee
  • 3/4c sweet potato fries, cut into 1 inch size
  • 3/4 c chopped spinach
  • 1/2c grape tomatoes
  • 1 garlic clove, minced
  • pinch of sea salt
  • 1/4c chopped cilantro

Preheat oven 350 degrees. Make sure you use a pan that can be put into the oven.

In a large bowl mix the eggs and water until well combined, and eggs look yellow throughout. Set aside.

In a medium size skillet, melt bacon fat and then add the sweet potatoes, spinach, tomatoes, and sea salt. Cook until all ingredients are softened. When the veggies are how you like them, pour the eggs into the pan. When the eggs are about half cooked through put pan into the oven.

The eggs are done when knife inserted into the eggs comes out clean. Take out the frittata out of the oven and top with cilantro. Enjoy.

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Sesame Meatballs

Often when we think of meatballs we usually think of Italian food. I wanted to go in a different direction with these, putting an Asian twist to the meatballs. These would make great appetizer bites. There is so much flavor with the ginger, coconut aminos, and all those other delicious ingredients. I’m glad I made these meatballs with the Asian twist.


  • 1 tbsp coconut aminos
  • 3-4 dashes of fish sauce
  • 1/4 c minced onions
  • 1 tsp grated ginger
  • 3 cloves of grated garlic
  • 1 tbsp cilantro
  • 2 tsp sesame seeds
  • 1 tsp black pepper
  • 1 lb ground pork
  • 1 lb ground chicken
  • 2 egg yolks, beaten

Preheat the oven to 375 degrees. Line a rimmed baking sheet with foil.

In a large mixing bowl combine all ingredients. Form the meat into 36 meatballs.

Bake for 20-30 minutes until cooked through. Don’t overcook, you’ll end up with golf balls.

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If you haven’t tried zoodles then you are missing out. The first time I made these I was a little disappointed with the texture. I thought they were “mushy”, not what I wanted. so I went back to the kitchen and made an adjustment.  It was something so easy, I just smacked my forehead and said, duh. Yeah, it was one of those moments. The key is some sea salt, towels, and time.

Something to remember – it may look like a lot of zoodles, it really isn’t, so make at least twice as much as you think you would need. You will need: 2 thin towels, sheet pan, a spiralizer or vegetable peeler, zucchini, and sea salt.

Line the sheet pan with a one of the towels. Use your spiralizer according to manufacturer’s directions.  Spread noodles evenly on towel. Sprinkle sea salt on the zoodles, let rest for about 30 minutes. This is important, it will draw out some of the moisture, which is what can make the zoodles “mushy”. Remember, we don’t want “mushy”, we want el dente.

Now it’s time to transfer the zoodles to the other towel. Pile them into the middle and gather the ends of the towel, twist and squeeze out any remaining liquid. Now you can heat them in skillet until warm, top with your favorite sauce, and or protein.






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Smokey Southwestern Seasoning

Seasoning your food is one of the easiest ways to add lots of flavor to any dish, and make your ingredients stand out. I have a few seasoning mixes that I go to to add a little extra something to whatever I’m making. As promised yesterday, this is the Smokey South Western Seasoning Mix. I’ve used this in so many ways: Southwestern Meatballs, a frittata, on fish, the list is endless. Give it a try.

Smokey Southwestern Seasoning
  • 1 tbsp chili powder
  • 2 tsp ground cumin
  • 1 tsp coriander
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1/2 tsp dried oregano
  • 1 tsp smoked paprika
  • 1 tbsp sea salt (optional)

This is probably one of the easiest recipes ever. Combine all the ingredients in a mason jar, and shake, until it is completely incorporated. Have fun.

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Southwestern Bacon Wrapped Chicken with Orange-Ginger Pureed Carrots

I love this combination. There’s the smokiness from the bacon wrapped chicken, and the sweet zing from the orange and ginger. This is so good. If you have someone tired of carrots, try this side dish. It’s very easy to make, and it’s anything but typical.


  • 2 tbsp of smokey southwestern seasoning (see website)
  • 4 boneless, skinless chicken thighs
  • 8 strips of bacon
  • 1 lb baby carrots
  • 1 orange, tested and peeled
  • 1 inch of ginger, grated
  • 4 tbs of melted butter, or ghee
  • pinch of sea salt

Preheat oven to 375 degrees. Season chicken thighs with southwestern seasoning, then wrap thighs with bacon.  Place in baking dish and bake in oven about 30 minutes.Place carrots on baking sheet, and bake along with chicken thighs. Bake until very tender.

Take both items out of oven. Let chicken rest. Put carrots, orange zest and segments, ginger, melted butter, and salt into food processor. Puree until it is smooth and creamy. It’s that easy. Enjoy.

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Chocolate Cinnamon Pumpkin Waffles

If you could have chocolate morning noon and night, these waffles are for you. These are great for breakfast, dessert, a snack. Oh, the possibilities are endless. They are so easy to make, and easy to freeze. Make a double batch so you can freeze some for a quick bite. I am.


  • 1 c almond flour (see website), sifted
  • 1/4 c coconut flour, sifted
  • 3 tbsp of tapioca flour
  • 1/4 c cocoa powder
  • 1/2 tsp baking powder
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 4 eggs
  • 3 tbsp maple syrup
  • 1/2 c canned pumpkin
  • 2t pure vanilla extract
  • 1/2 c almond milk (see website)

Preheat waffle iron. In a large mixing bowl, whisk each egg into bowl, then add pumpkin, vanilla, and syrup.

Transfer dry ingredients into sifter, and sift into wet ingredients. Whisk all ingredients together (except almond milk). Add almond milk a little at a time, making it into at the consistency of conventional waffle batter.

Cook waffles according waffle iron instructions. Repeat. Serve waffles with maple syrup, and butter or ghee. Double freezer bag any leftovers, and freeze.

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Apple Sausage Stuffed Acorn Squash

I love Fall. I like the changing of the leaves, and the colors. I especially love the Fall vegetables. This is such an easy recipe, and it smells so good.


  • 1 tablespoon of bacon fat
  • 1/2 onion, diced
  • 2 cloves garlic, minced
  • 1 cup of apple (I like fuji or honey crisp)
  • 1 tablespoon of cider vinegar
  • 16 oz pork sausage
  • 1 acorn squash
  • 2 tablespoons of pure maple syrup

Preheat oven to 350 degrees.

Cut the acorn squash in half, and scoop out the seeds. Put into a baking dish. Set aside.

In a large skillet over medium-high heat melt the bacon fat. Then add the onion and sweat the onion until tender, but not carmelized. Add the sausage and brown.

Cut the apple into cubes. Add the apple to the sausage mixture. Transfer sausage apple mixture into the two halves of the acorn squash.  Cover baking dish and bake in the oven 30-45 minutes, until tender.  Place on plate and top with maple syrup. Eat. Enjoy.

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Pumpkin Cranberry Walnut Muffins

I’ve been waiting weeks for the fresh cranberries to come into the stores just so I could make these muffins. It was so worth the wait.  The first time I made these I only put in half the cranberries that I do now. It just wasn’t enough. Now, you virtually get some cranberry in each bite. So much better. These are great for a protein packed snack or breakfast.


  • 6 large eggs
  • 1/2 c butter or coconut oil
  • 1/4 c canned pumpkin
  • 1/4 c pure maple syrup
  • 1 tsp vanilla extract
  • 1/2 tsp apple cider vinegar
  • 1/2 c coconut flour
  • 1/4 c tapioca flour
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg, freshly grated
  • 1/2 tsp sea salt
  • 1 tsp baking soda
  • 1 c fresh cranberries
  • 1/2 c walnuts, chopped

Preheat oven to 350 degrees. grease a 6-12 well muffin tin.

In a large ;mixing bowl, whisk together the eggs, butter, pumpkin, maple syrup, apple cider vinegar and vanilla. Sift the coconut flour, tapioca flour, cinnamon, nutmeg, seal salt and baking soda into the set ingredients and stir until well combined. Fold in the cranberries and walnuts.

Fill the wells with batter and bake for 35-40 minutes until a toothpick inserted into the center of a muffin comes out clean. Let cool about 5 minutes. Serve. Eat. Enjoy.






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Shrimp Salad with Guacamole

I told you I liked guacamole. I used it on this Shrimp Salad. This salad is so fresh tasting. All it takes to dress it up is a squeeze of lime. Try it for lunch or a light supper.


  • Guacamole (see website)
  • Salad greens, as much as you want
  • 1 Tomato cut into 8ths
  • Shrimp, about 3-4 ounces per person
  • Cilantro, once again however much you want
  • Lime

I took a short cut on the shrimp, it was pre-cooked, I just had to peel ( already deveined).  This shortcut made it a 5 minute meal. It was worth the shortcut.

Start with layering salad greens, shrimp, tomatoes, guacamole, then cilantro. Squeeze some lime over entire salad and your done. Eat. Enjoy.

Because this was so fast I was able to make some Pumpkin-Cranberry Muffins. That’s for tomorrow.They are so good. Don’t tell anyone, but they are healthy too. That’ll be our secret.

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We used to have an avocado tree in our back yard. We would watch and see what kind of harvest we get for the season. I learned a lot about avocados, some by hear say, and some by observation. Hear say – Avocado trees are male and female. I don’t know if it’s true, but ours did well all on its own. Observation –  Squirrels love to take your avocados. They are tricky little rodents. We would find avocados on the ground with gnaw marks on them. That meant one less bowl of guacamole – very sad.

I used to avoid guacamole because of the “fat”.  Not anymore. It is one of my favorite dips, toppings, fillings, oh my. The avocado is so versatile, you can have savory, sweet, creamy, and smooth. Like I said, versatile.

Here you can see the makings of a truly delicious guacamole. Make it your own, add mango for some sweet, or jalapeno for some heat. It’s gonna be good. The thing about guacamole is that you really don’t have to measure. If you want more lime, or cilantro go for it. Less, that’s okay too. Taste it as you go, then it’ll be perfect.


Here are the ingredients I used for this batch.

  • 3 haas avocados
  • 1 lime, juiced
  • cilantro
  • 2 plum tomatoes
  • 1/4 onion (I had a red on hand)
  • 1 garlic clove, finely minced
  • pinch of sea salt, and pepper