Southwestern Frittata
1 Tbsp coconut oil
1/4 cup yellow onion, finely diced
1 small jalapeno, seeds removed and minced
2 garlic cloves, minced
1 cup sweet potato, peeled and grated
1 pound grass fed ground beef
1 Tbsp chili powder
1 Tsp ground cumin
1/2 cup salsa verde (I used Trader Joe’s Salsa Verde)
12 eggs
Sea Salt to taste
Preheat oven to 350. In a large saute pan, saute the onions and minced jalapeno in the coconut oil over medium heat until the onions are translucent. Add the ground beef and cook just until it starts to brown and add the grated sweet potato and garlic. Cook until the beef is completely browned and the sweet potato is soft. Add the chili powder, cumin, and salsa, stir and cook until heated through. Taste and season with a little sea salt if desired. Transfer the meat mixture to a 11×7 glass baking dish and spread the meat mixture evenly over the bottom of the pan. In a large mixing bowl, beat together the 12 eggs add pour over the meat mixture in the baking dish. Cover tightly with aluminum foil and bake for 30 minutes. Uncover and bake for an additional 10-15 minutes or until the eggs are set in the middle when you jiggle the pan.

Sweet Potato Hash

1 lb ground pork sausage
3 sweet potatoes grated
3 Tbsp coconut oil (or other form of fat)
Poached or fried egg
Brown the sausage in a large soup pan. Add the coconut oil and shredded sweet potatoes to the cooked sausage. Stirring often, let the potatoes cook until they are soft, about 7 minutes. Sprinkle cinnamon to taste. Top with poached or fried egg.
Bean-less Chili

2 lbs of grass fed ground beef
1 lb of spicy Italian pork sausage
7-10 celery stalks diced
6 carrots diced
1 white onion diced
6 cloves of crushed garlic
4 Tbsp olive oil
1 16 ounce can of diced tomatoes w/ juice
16 ounces of chicken broth
2 big pinches of sea salt
2 Tbsp dried oregano
2 Tbsp dried basil
1 Tbsp cumin
3-4 Tbsp chili powder
1 Tsp cayenne pepper (more if you like it spicy)
Saute veggies in olive oil for about a minute and add meat and brown. Season the meat mixture with all the spices. Add the tomatoes and chicken broth and simmer for 35 minutes. Taste and add more seasoning if desired.

Grilled Herb Shrimp
2 pounds large shrimp (16 to 20 per pound), peeled and deveined (see note)
3 cloves garlic, minced
1 medium yellow onion, small-diced
1/4 cup minced fresh parsley
1/4 cup minced fresh basil
1 teaspoon dry mustard
2 teaspoons Dijon mustard
2 teaspoons kosher salt
1/2 teaspoon freshly ground black pepper
1/4 cup good olive oil
1 lemon, juiced

Combine all the ingredients and allow them to marinate for 1 hour at room temperature or cover and refrigerate for up to 2 days.

Skewer the shrimp. Heat a grill with coals and brush the grill with oil to prevent the shrimp from sticking. Grill the shrimp for only 1 1/2 minutes on each side.

Sun Dried Tomato Chicken Bake

2 lbs boneless skinless chicken breasts cut in half
8.5oz jar of julliane cut sun dried tomatoes
8 garlic cloves, sliced thin
2 tablespoons dried basil
Sea salt and black pepper to taste
Preheat oven to 375. Place the chicken breasts in a large glass baking dish. Sprinkle with the dry spices and mix well. Sprinkle the sliced garlic on top and spread the sun dried tomatoes and the olive oil that it’s in the jar over the entire dish. Seal tightly with tin foil and bake for 20 minutes. Remove the tin foil and bake for another 15 minutes or until the chicken is no longer pink in the middle.

Garlic Pork and Rice

2 lb pork rump roast, excess fat removed
6 garlic cloves, peeled
2 heads of cauliflower, steam and leaves removed, roughly chopped
1 cup chicken broth
1 teaspoon ground cumin
1 teaspoon salt
½ teaspoon pepper

Using the shredding attachment on your food processor, run both heads of cauliflower through the food processor to rice it. Throw all the riced cauliflower into a crockpot along with chicken broth. Add cumin, salt and pepper to your rice, along with 3 garlic cloves. Use a sharp knife to make 3, 1-inch cuts in the pork roast and push each clove into the cuts. Place roast on top of cauliflower. Cover and cook on low for 8-10 hours. Shred pork and mix with cauliflower rice.

Brussels Sprouts with Bacon
12oz of bacon, diced
1/2 lb Brussels Sprouts
1/2 teaspoon dried dill
Black pepper to taste

Dice the raw bacon and cook in large skillet until crispy. While the bacon cooks, wash the sprouts, cut off the ends, and quarter. Once the bacon is crispy, add the sprouts to the bacon and cook for 7-10 minutes or until the sprouts are tender. Season with the dill and pepper and serve.

Veggie Stir Fry

1 yellow onion, sliced
1 red bell pepper, sliced
4 zucchini squash, diced
1 cup fresh basil, diced
1/4 cup jullian cut sun dried tomatoes packed in olive oil
2 tablespoons coconut oil
Sea salt and pepper to taste
A splash or two of balsamic vinegar

Heat the coconut oil in a large skillet over medium heat. Add the onions and peppers and sauté until the onions just start to caramelize. Add the remaining ingredients and sauté together for about 4-5 minutes or just until the zucchini become tender but not mush.

Banana Pancakes
2 Ripe Bananas
4 Eggs
1 Cup almond flour
1 Cup unsweetened shredded coconut
1 Tablespoon of vanilla
1-2 teaspoons of cinnamon
Mix all ingredients in a large bowl.
Heat coconut oil on medium/low.
Pour 1/4 cup of batter into pan and cook pancake till bottom is browned, then flip. Be sure to watch these–they can burn easily! Top with more coconut oil, almond butter, butter, mashed strawberries, or maple syrup.

Other Pancakes

– 2 eggs

– 1 tsp. gluten free vanilla extract

– 1/2 cup unsweetened applesauce

– 1 1/2 cups almond flour

– 1/2 tsp. unrefined sea salt

– 1/2 tsp. baking soda


1. Beat eggs and mix in other ingredients until smooth then stir in almond flour

2. Oil griddle with coconut oil over medium heat.

3. Fill spoonful with batter onto skillet.

4. When bubbles appear flip pancakes and cook other side.
Top with almond butterand or favorite fruits (optional).

Apple Raisin Cookie
2 C sunflower seeds, soaked 4 hours and rinsed.
2 fuji apples, grated
2 large bananas
1/2 C dates
1 C raisins
1 t cinnamon
1 T flax oil
1 C walnuts, soaked 2 hours, chopped.
Process sunflower seeds and bananas through a champion juicer with no plate
(grate). Mix all ingredients together in a large bowl. Spoon dough on a
dehydrator tray with a teflex sheet and form into small round cookie. Place
cookies close together on the sheets. Dehydrate at 105 degrees for 4 hours,
turn cookies over and remove teflex sheet. Continue dehydrating until
desired moisture is obtained, approximately 3-5 hours.

Tarragon Shrimp Salad
cup of mayonnaise

2 tablespoons Dijon mustard

2 tablespoons dried nonpareil capers

1 tablespoon chopped fresh flat-leaf parsley

2 teaspoons chopped fresh tarragon or 1 teaspoon dries tarragon

2 oil packed anchovy fillets, mashed

salt and pepper to taste

1 pounds medium shrimp, cooked, shelled and deveined

In a large serving bowl, whisk together the mayonnaise, mustard, capers, parsley, tarragon, and mashed anchovies.

Add salt and pepper to taste. Add the shrimp and toss the salad well. Serve immediately.

Preparation time: 15 minute(s)

3 Tbsp olive oil
1 cup sliced carrots
1 chicken (3 pounds) cut up
3/4 tsp. dried thyme
1 can (28 oz) crushed tomatoes
1/2 pound mushrooms, sliced
1 medium onion, chopped
1 bay leaf

In a large fry pan or flameproof casserole, heat oil over medium heat. Add
chicken and cook, turning, until brown all over, about 10 minutes. Remove
and set aside. Add onion and carrots to pan and cook until onion is soft,
about 3 minutes. Add tomatoes, mushrooms, thyme, bay leaf, and pepper to
taste. Return chicken to pan. Reduce heat to medium-low, and simmer 30
minutes, until chicken is tender. Serve in bowls, serves 4.