Minted Cucumber & Watermelon Salad

Hello Memorial Day, hello summer!

It's nearly that time for cool mint drinks, chunky watermelon and lots of refreshing salads. 

This salad shouts "cool" -- cucumbers, watermelon and mint! 

Slice, dice, serve up and enjoy right away!

Minted Cucumber & Watermelon Salad


Recipe type: Salad

Cuisine: Gluten-free, Whole30, Paleo

Prep time: 10 minutes

Makes 4 servings

1 serving: 100 calories // 12 C // 6 F // 2 P


  • 1 cucumber, peeled and sliced
  • 1/4 cup red onion, finely diced
  • 3 cups watermelon, seeds removed, cubed
  • 1 cup yellow bell pepper, chopped
  • 2 Tbsp. lemon juice
  • Salt & pepper
  • 1 Tbsp. olive oil
  • 2 Tbsp. pine nuts
  • 1/4 cup mint leaves, finely chopped


  1. In a medium bowl,  place sliced cucumber, red onion, watermelon and bell pepper. 
  2. In a small bowl whisk together lemon juice, olive oil, salt and pepper. 
  3. Pour dressing over cucumber and veggies in medium bowl. Top with pine nuts and mint leaves and gently toss. 

Enjoy immediately!

3-Ingredient Blueberry Preserve

I recently bought a jar of Organic Reduced Sugar Blueberry Preserves from Trader Joe's.

My husband loves jam/jelly/preserves, especially on a piece of Canyon Bakehouse gluten-free bread. 

After tasting the preserve, I thought yes, yummy indeed and I can totally make this --  both thoughts occurring at the same time. 

While the ingredients to the Trader Joe's preserve are OK -- blueberries, organic sugar, water, pectin, calcium chloride and citric acid -- I'm a DIY'er and would rather know how to make it than always buy it. 

The best part: there are THREE ingredients. Blueberries. Lemon. Honey. That's IT!

The key to making this recipe is:

  • keep stirring during the 15 minutes it's on the stove, so as to not let it burn
  • know when to remove it from the stove (the sauce will become thick), so as to not let it burn
  • try not to lick all the spoons. Just kidding. Lick up. 

Store in an airtight container

Note: this makes a small batch -- double up if you have lots of mouths to feed!

Another note: I learned the difference between a jam vs. jelly vs. preserve! 


3-ingredient Blueberry PRESERVE

Recipe type: Sauce, Sweets

Cuisine: Gluten-free, Paleo

Prep time: 5 minutes

Cook time: 15 minutes

Makes 4 servings

1 serving: 40 calories // 10 C // 0 F // 0 P


  • 1 cup blueberries
  • 2 tsp. lemon juice
  • 1/8 tsp. lemon zest
  • 1 Tbsp. honey

1. Over medium-high heat, place blueberries, lemon juice, lemon zest and honey in a small saucepan or Dutch oven

2. After 3-4 minutes, the blueberries will begin to release their liquid. Bring to a gentle boil. Using a wooden spoon or potato masher, gently press and mash the blueberries. 

3. Turn down the heat to medium, and allow to gently simmer for 5-7 minutes. Continue to stir the blueberries during this time.

4. Turn down the heat to medium-low. The liquid should begin to thicken.  Allow to simmer and continue stirring for another 5-7 minutes until a jam-like consistency is formed. 

5. Turn off heat and allow to cool for 10 minutes. Transfer to a glass jar and store in the fridge. 


Twice-Baked Plantains with Garlic Adobo Sauce

Twice-baked plantains make the perfect savory snack to serve with garlic adobo sauce!

These salty, chip-like crisps are called tostones in Latin America and are generally twice-fried.

But, to lighten these up a bit, I baked the plantains and coated them in a small amount of oil and salt. Lots of salt! After they're done baking you can add more salt, too. 

Tip for smashing : When you're smooshing the plantain, use the bottom of a wide-set Mason jar or other wide flat surface. Smash until the plantain is 1/8-1/4" thick, then carefully peel from the baking sheet, flip and toss back in the oven. 

Eat immediately! 


Recipe type: Side Dish

Cuisine: Gluten-free, Paleo, Whole30, 21DSD

Prep time: 5 minutes

Cook time: 25 minutes

Makes 4 servings

1 serving of plantains : 192 calories // 42 C // 4 F // 2 P


  • 3 plantains
  • 2 Tbsp. cold-pressed avocado oil
  • 1/2 tsp. sea salt

Garlic Adobo Sauce


1. Preheat oven to 425 degrees. Prepare 1-2 baking sheets. I cover the baking sheets with parchment paper because I hate to clean baking sheets. 

2. Chop the ends off both sides of all the plantains. Make a slice with a sharp knife length-wise down the plantains. Unwrap and discard plantain peel. 

3. Cut the plantain into 3/4" wide discs.

4. Pour avocado oil and salt into a bowl. Place plantains in the bowl, toss gently and coat in oil. 

5. Evenly spread out plantain discs on the baking sheet. 

6. Place baking sheet in oven. After 10 minutes, remove baking sheet from oven. Using the bottom of a jar (or any hard, flat object), gently smash plantain until fairly flat, 1/4"-1/8" thick. Gently peel the smashed plantain from baking sheet and flip over. Repeat for all the plantains. 

7. Bake for another 10-12 minutes, or until slightly crispy. While plantains are cooking, mix together garlic adobo sauce. 

Serve immediately!

Classic Dairy-Free Ranch Dressing

Salad season is upon us and that means vegetables have an excuse to be lathered in a sauce, cream or vinaigrette!

As we know, bottled salad dressing can turn a plate of nutrient-rich veggies into a mound of "yikes, you should have just ordered a burger". 

So instead, make the dressing and know what you're putting in your salad bowl and into your body. 

If you prefer a thicker ranch dressing, place a can of coconut milk in the refrigerator overnight, remove the lid and use the separated cream, or use a can of the thick Coconut Cream from Trader Joe's. I like a thicker dressing to dip carrots or bell peppers. 

Otherwise, use coconut milk (and even add a bit more coconut milk) for a slightly thinner dressing. Gently coat a salad made of butter lettuce, radicchio and thinly sliced radishes. 

Enjoy your Classic, Dairy-Free Ranch Dressing, once again!


Recipe type: Dressing

Cuisine: Gluten-free, Paleo, Whole30, 21DSD

Prep time: 10 minutes

Cook time: 0 minutes

Makes 9 servings

1 serving : 100 calories // 0 C // 11 F // 0 P


  • 1/2 cup avocado/olive oil-based mayonnaise or Primal Kitchen Mayo
  • 1/4 cup coconut milk (for a thicker dressing, chill the coconut milk and use the seperated cream, or buy Coconut Cream from Trader Joe's)
  • 1/2 tsp. juice of fresh lemon
  • 1/2 tsp. onion powder
  • 3/4 tsp. garlic powder
  • 1 tsp. dried dill
  • 1 tsp. fresh chives
  • Salt & pepper to taste

1. In a medium bowl, combine mayonnaise and coconut milk. Whisk together until smooth. Add remaining ingredients, less salt and pepper and whisk until well combined.
2. Add salt and pepper to taste.
3. Store in an airtight container in the refrigerator and use within one week. 

Creamy Dill Red Potato Salad

I'm a huge fan of potatoes. In particular, sweet potatoes -- as you can tell from this recipe, this one, and that one

But, I'm not as big a fan of regular white potatoes. 

While I fondly call myself a meat & potatoes kind of gal -- I should really call myself a meat & sweet potatoes kind of gal.

I like the sweetness of those orange taters, while I find white potatoes rather bland and starchy -----until I add mayo! 

This Creamy Garlic Red Potato Salad is coated in mayonnaise -- add more if you like your salad extra creamy! 

I prefer to make this salad in advance, then cover and cool in the refrigerator for several hours before serving. Like most mayo-based, non-leafy salads, allowing the salad to marinate overnight heightens the flavors and tastiness!



Recipe type: Salad

Cuisine: Gluten-free, Paleo, Whole30, 21DSD

Prep time: 20 minutes

Cook time: 15 minutes

Makes 5 servings

1 serving : 157 calories // 25 C // 5 F // 3 P


  • 1.5 pounds red potatoes, cut into bite-sized wedges
  • 1 tsp. salt
  • 1/4 cup red onion, finely diced
  • 2 tsp. Dijon mustard
  • 3 Tbsp. mayonnaise (I love Primal Kitchen mayo!)
  • 1 Tbsp. lemon
  • 2 tsp. apple cider vinegar
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 1 tsp. dried dill
  • 2-3 Tbsp. green onion, finely diced
  • Salt & pepper to taste



1. Place bite-sized wedged potatoes in a large pot. Cover potatoes with water 1 inch above potatoes. Stir in salt and bring the water to a boil. 

2. Once boiling, adjust heat to medium-high and bring to a continuous gentle boil; cook until the potatoes are tender, 5-8 minutes. 

3. Drain the potatoes and rinse under cool water. Transfer potatoes to a bowl and allow to cool.

4. While the potatoes are boiling, in a medium bowl, whisk together red onion, Dijon mustard, mayo, lemon, apple cider vinegar, garlic powder, onion powder and dried dill.

5. Allow the potatoes to cool, at least 10-20 minutes. When the potatoes are cool, combine the dressing and potatoes. Mix well.

6. Add green onion,  salt and pepper to taste. Toss again.

You can serve immediately, or cover and refrigerate for several hours, then serve. Allowing the salad to sit for several hours or overnight intensifies the flavors!

Zesty Lime-Cilantro Shrimp Salad

With summer approaching, cool salads are in and spending time laboring over the hot stove is out

Well, that's my dream, anyway.

This avocado-filled salad is rich in healthy fats -- hello avocado chunks! -- and will keep us full until the next meal. This salad is perfect to bring as a BBQ appetizer, or to eat for a light lunch, or small mid-day snack. 

Let's talk lime! Lemon, lime, orange -- these citrus flavors are my go-to salad dressing bases.

Bottled salad dressing ingredients can be terrifying. Even if you're trying to do the healthy thing and buy a salad dressing labeled as "olive oil dressing", if you take a look at the ingredient list on the back of the bottle, you may find the ingredient after olive oil is canola oil or vegetable oil. Eck. 

So, I make my own.

Here's my Don't-Be-Afraid-Of-Being-Basic Basic Vinaigrette:
3 parts olive oil
1 part acid (vinegar or lemon/lime/citrus)
Pinch of Dijon mustard
Mix of your favorite herbs/spices/garlic/salt/pepper

Combine and shake like crazy. 

The Lime-Cilantro Vinaigrette in this dressing doesn't follow this ratio because I LOVE lime. If you don't have a love affair with lime like I do, just reduce the amount of lime juice squeezed into the vinaigrette. 

Zesty Lime-Cilantro Shrimp Salad

Recipe type: Salad

Cuisine: Gluten-free, Paleo, Whole30, 21DSD

Prep time: 15 minutes

Cook time: 10 minutes

Makes 5 servings

1 serving : 258 calories // 6 C // 18 F // 18 P


  • 1 TBSP. olive oil
  • 1 pound uncooked large shrimp, peeled and deveined
  • 1/2 tsp. ground cumin
  • 1/2 tsp. chili powder
  • 1/4 tsp. salt
  • 1 large Haas avocado, diced
  • 1/4 cup red onion, finely chopped
  • 12 cherry tomatoes, halved
  • Optional garnishes : thinly sliced radishes, sweet snap peas, more lime juice!

Lime-Cilantro Vinaigrette

  • 4 TBSP. olive oil
  • 2 TBSP. fresh cilantro, finely minced
  • 3 TBSP. lime juice, from fresh lime
  • 1/4 tsp. zest of fresh lime
  • 1/4 garlic clove, finely minced
  • 1/4 tsp. salt
  • 1/4 tsp. pepper


1. In a large skillet over medium, heat olive oil and add shrimp. Sprinkle with ground cumin, chili powder and salt. Sauté shrimp for 2-3 minutes on each side, or until the shrimp are no longer clear. 

2. In a medium bowl, mix together diced avocado, red onion and cherry tomatoes.

3. Place the vinaigrette ingredients into a food processor and puree until smooth. Or whisk together by hand. Taste and adjust the flavor based on your preferences. 

4. Combine the shrimp, vinaigrette and salad ingredients. Toss together and serve immediately! 

Garnish with thinly sliced radishes, sweet snap peas or extra lime and cilantro!

Sweet Potato Latkes with Dairy-Free Sour Cream

Who says it needs to be Hanukkah to serve up a batch of latkes? No. One. Ever. 

If you have a heap of sweet potatoes lying around, or just feel the need to serve up a carb-loaded breakfast, latkes will kill both of those birds with one stone (or latke)!


Let's talk schmaltz.

Chicken schmaltz is rendered chicken fat -- just like rendered lard from a pig. 

Schmaltz has a butter-like taste and is perfect for frying up vegetables, meats or latkes! 

Schmaltz was a longtime staple in traditional Jewish cooking. But, the rendering tables turned in the 20th century. Animal fats were demonized, Crisco was made king and our pantries were void of lard, schmaltz and tallow for the next 100 years. 

Enter : the animal fat comeback of the 21st century!

We realized saturated fat was never to blame, and, in fact, choosing animals fat (like grass-fed tallow and pasture-raised lard) is a great way to use the whole animal and incorporate healthy cooking fats!

Fatworks is a company serving up rendered fats from grass-fed, pasture-raised animals -- use the code nourishingfat through the end of May for 15% off your order!

Enjoy these crispy, yet fluffy sweet potato latkes topped with a dollop of dairy-free sour cream and garnished with scallions for brunch this weekend!

Sweet Potato Latkes with Dairy-Free Sour Cream

Recipe type: Breakfast

Cuisine: Gluten-free, Paleo, Whole30, 21DSD

Prep time: 10 minutes

Cook time: 15 minutes

Makes 4 servings (roughly 3 latkes)

1 serving (does not include dairy-free sour cream) : 209 calories // 18 C // 13 F // 5 P


Sweet Potato Latkes

  • 2 medium sweet potatoes, peeled
  • 1/2 C chopped scallions, plus extra for garnish
  • 2 eggs, beaten
  • 2 tsp. coconut flour
  • 4 garlic cloves, crushed
  • 1/2 tsp kosher salt and fresh black pepper to taste
  • 3 TBSP. chicken schmaltz, separate

Dairy-Free Sour Cream



  1. Using a food processor or grater, shred sweet potatoes. Place shredded sweet potato mound in a clean kitchen towel and wring out as much water as possible. 
  2. In a large mixing bowl, combine sweet potatoes, scallions, eggs, coconut flour, garlic, salt and pepper. Mix well. 
  3. In a large cast iron skillet, melt 1 tablespoon of butter in a large skillet over medium heat.
  4. Using a fork, scoop 1/3 cup of the sweet potato mixture and place into the pan. Using the back of a fork, gently press down to flatten. A large skillet with generally fit 3-4 latkes. Cook 4 minutes on one side, flip with a spatula and cook for 3 minutes on the other side. 
  5. Add another 1 TBSP. of butter and repeat with remaining sweet potato mixture.


Top with dairy-free sour cream and serve immediately!

Chicken & Broccoli "Cheese" Casserole

My face + dairy = ticking time bomb

Wait. Wait. Face explosion. 

When I was younger, I was severely lactose intolerant. Today, I don't eat enough dairy to know if my ermm.. digestive issues are still there, but even when I have a small dose, my face lets me know I've done so. 

Sometimes food intolerance surfaces as acne, sometimes headaches, sometimes diarrhea or constipation. It's different for everyone. But, just because something is common, doesn't mean it's normal (i.e. I always get headaches -- that may be common for you, but it's not normal).

So, when I stumbled on a jar of nutritional yeast popped at my local health food store, light-bulbs went off in my head! In nutrition school, many of my fellow classmates were vegan or vegetarian. And they loved themselves some nutritional yeast. 

I. Did. Not. Get. It. 

Why would a person eat yeast? Well, like most things in my life -- I write it off at some point (ie. that's weird), and then it comes back to me with fervor (i.e. OMG I love it). 

Nutritional yeast is a vegetarian dietary supplement with a pleasantly cheesy flavor. It is rich in vitamin B-12, and provides a bit of protein. 

Reminiscent of the casseroles of my childhood, I'm in "OMG I love it" love with this Chicken & Broccoli Cheese Casserole. 

Chicken & Broccoli Cheese Casserole
Chicken & Broccoli Cheese Casserole

Chicken & Broccoli "Cheese" Casserole 

Recipe type: Main Dish

Cuisine: Gluten-free, Paleo, Whole30, 21DSD

Prep time: 20 minutes

Cook time: 30 minutes

Makes 4 servings

1 serving : 307 calories // 20 C // 15 F // 23 P


  • 5 cups broccoli florets, or 2 medium broccoli heads (florets cut into small floret pieces)
  • 1/2 Tbsp. butter
  • 1/2 white onion, diced
  • 10 cremini mushrooms, roughly chopped
  • Dash of salt & pepper
  • 2 cups cauliflower, riced
  • 2 cups precooked shredded chicken
  • 1 cup full-fat coconut milk
  • 2 eggs, beaten
  • 1/3 cup nutritional yeast
  • Dash of salt and pepper



1. Preheat the oven to 375 degrees F.

2. Place chopped broccoli florets in a steamer basket and steam until tender when poked with a fork, 8-10 minutes.

3. In a medium skillet over medium heat, melt butter. Add in diced onions, mushrooms and a dash of salt and pepper. Cook until onions are translucent, 5-7 minutes.

4. Add riced cauliflower to skillet with onions and mushrooms. Cook and stir for 3 minutes, until cauliflower turns slightly tender.

5. In a large mixing bowl, using a spoon or your hands, combine precooked shredded chicken, coconut milk, eggs and nutritional yeast.  Add a dash of sea salt and pepper. Lastly, add the cooked broccoli florets, cauliflower rice, onion and mushrooms. Combine well.

6. Pour the casserole mixture into a 9" x 12" casserole dish.

7. Bake for 25-30 minutes, until top turns slightly brown.

8. Remove and let cool for 10 minutes.

Dish out and serve!

Chicken & Broccoli Cheese Casserole

Cauliflower Curry Hummus with Glazed Onions

As spring approaches, I crave more fresh, crisp veggies, especially as an afternoon snack. But, slices of bell pepper and cucumber alone won't fill me up. 

This Cauliflower Curry Hummus provides all the flavor of traditional chickpea hummus -- using tahini, garlic, lemon -- and adds a kick with the addition of curry powder!

And while we're tossing traditional hummus on it's head, I tossed in my favorite duo -- roasted garlic and caramelized onion. Seriously. Everything is better with garlic and onion.

Serve this hummus as an appetizer or just a quick afternoon snack with fresh, sliced vegetables like bell peppers or cucumbers, or even your favorite chip!


Cauliflower Curry Hummus with Glazed Onions

Recipe type: Soup & Side, Appetizer

Cuisine: Gluten-free, Paleo, Whole30, 21DSD

Prep time: 5 minutes

Cook time: 20 minutes

Makes 6 servings

1 serving : 148 calories // 4 C // 14 F // 2 P


  • 1 small head of cauliflower, chopped into small florets
  • 2 garlic cloves, minced
  • 1 TBSP. avocado oil
  • 3 TBSP. finely diced onion
  • 3 TBSP. tahini paste
  • 3 TBSP. avocado oil
  • 2 TBSP. juice of lemon
  • 1/2 tsp. curry powder
  • 1/2 tsp. salt

Top with finely sliced scallions


  1. Chop cauliflower into small florets. Place the cauliflower florets in a steamer basket. Cover and steam until the florets are soft, but not mushy -- approximately 8-10 minutes.
  2. While the cauliflower is steaming, lightly roast the minced garlic. In a small skillet over medium-high, toss garlic for 15-20 seconds or until fragrant. Remove from heat. 
  3. In the same small skillet over low-medium heat, pour in 1 TBSP. avocado oil and add finely diced onion. Sauté for 8-10 minutes, until onion is caramelized. 
  4. Place the steamed cauliflower florets and roasted garlic into a food processor and process until the cauliflower is nearly smooth. 
  5. Add remaining ingredients to the food processor: tahini paste, avocado oil, lemon juice, cumin, curry powder and salt.
  6. Place hummus in a serving dish and top with glazed onion and sliced scallions. 

Happy dipping!

Grilled Pesto Chicken & Tomato Skewers

It may be a bit too early to be dreaming about summer -- I mean, the Easter bunny hasn't even arrived yet -- but hey, a girl can dream. 

Luckily, I have a handy indoor cast iron grill and can (sort of) replicate the delight of summer from my indoor grill. 

I love the taste of pesto. Can you tell? See Pesto Chicken & Sun Dried Tomato Salad and Pesto & Roasted Red Pepper Frittata recipes! 

I lamented on Instagram a few weeks back that if you want quality -- like pesto made without canola oil --  you have to make it yourself. Unfortunately, store-bought pesto is usually full of junky oils

So, make your own pesto with a few simple ingredients and keep the pesto on-hand to use as a dip or spread throughout the week. I often top my eggs, egg whites or a simple chicken dish with a dollop of pesto.

With this Grilled Pesto Chicken & Tomato Skewers recipe, the key to flavorful chicken cubes is to allow the pesto to marinate into the chicken for as long as possible, even overnight.

Once you thread the chicken and tomatoes onto the skewer and pop on the grill, those tomatoes burst with flavor! If you're grilling these on an indoor grill, be sure to brush the grill with oil so that the chicken doesn't stick. 

Serve with a side of sweet potato, rice or other starch for a well-rounded meal!

Grilled Pesto Chicken & Tomato Skewers

Recipe type: Main Dish

Cuisine: Gluten-free, Whole30, 21DSD, Paleo

Prep time:  3 hours

Cook time:  12 minutes

Makes 4 servings

1 serving : 270 calories // 2 C // 18 F // 25 P


  • 1 cup packed basil
  • 3 Tbsp. extra virgin olive oil
  • 1/4 cup pine nuts
  • 2 cloves garlic, minced
  • 1 tsp. juice of a lemon
  • Salt & pepper to taste
  • 3/4 pound skinless chicken breast, cut into 3/4" cubes
  • 30 cherry tomatoes


  1. Place basil, olive oil, pine nuts, garlic, lemon, salt and pepper in a food processor and blend until smooth.
  2. Cut raw chicken into 3/4" cubes. In a medium bowl, toss pesto and cubed chicken. Refrigerate the pesto chicken and allow flavors to combine for 2-3 hours.
  3. In the meantime, place 8-10 wooden skewers in a water bath for at least 30 minutes.
  4. Remove chicken from refrigerator. Pierce and alternate cubed pesto chicken and tomatoes on each wooden skewer. 
  5. Heat outdoor or indoor grill for 5 minutes, or until grill is hot.
  6. Lightly brush grill with olive oil and place skewers on grill. Grill for 5 minutes, flip and grill for another 4-5 minutes, or until chicken is cooked through. 
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Sharing is caring!

Egg White Spinach Avocado Toast

As the saying goes, breakfast is the most important meal of the day!

Truthfully, I think every meal (and snack) is the most important meal of the day.

Where I think breakfast is the most important meal of the day, is that it sets the tone for the day. 

When I take time to invest in myself -- whether that's sipping a cup of coffee, chatting with my husband, or going for a run -- I'm more likely to have a good day if I've invested time and energy into myself.  

But, here's the rub. We're all scrambling for time. The minute we roll our of bed, our to-do list is a dozen items long and we're already thinking about how far behind we are. 


A breakfast like this one takes 10 minutes. It's 10 minutes you deserve. Just like investing, it takes some work up front, but it pays for itself in the long run. 

If you're gluten-free, I recommend and love Canyon Gluten-Free Bakehouse bread. It's usually available at Whole Foods and Target. Now, go conquer your day!


Egg White Spinach Avocado Toast

Recipe type: Breakfast

Cuisine: Gluten-free

Prep time: 5 minutes

Cook time: 5 minutes

Makes 1 serving

1 serving : 431 calories // 43 C // 15 F // 31 P



  1. Using a medium skillet over medium heat, spray skillet with olive oil or non-stick cooking oil. 
  2. Add minced shallot and saute for 1 minute. Add halved cherry tomatoes; saute and stir for another 1-2 minutes. Remove from skillet. 
  3. Pour beaten egg whites, egg and spinach into the skillet. Cook over medium heat until soft and spinach is wilted, roughly 2 minutes.
  4. Add tomatoes and shallot back to skillet and toss with eggs and spinach.
  5. Mash avocado with a fork and spread onto toasted Mountain White Canyon Gluten-Free Bakehouse bread. Top with egg mixture and sprinkle with salt and pepper. 
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Sharing is caring!

Creamy Chocolate Chia Mousse

I'll be honest -- I am not a huge fan of traditional chia seed pudding -- chia seeds, almond milk and flavoring of choice. The texture has me like --whoaa -- bumpy and gelatinous! However, enter the high-powdered food processor or Vitamix. If we can just grind down those little chia seeds into fine particles, we'll have a smooth pudding on our hands!

Let's talk about chia seeds for a second. Chia seeds are marketed as nutrition bombshells, a superfood, if you will.

Chia seeds have some fiber (11 grams per 1 ounce), which can be good for digestion.

Chia seeds contain ALA Omega-3 fatty acids. But not the EPA/DHA type our body needs. Our body only converts up to 5% of ALA to EPA/DHA. Not so hot.

Here's the point : chia seeds are great to eat, but don't expect miracles. Put them in your oatmeal or dessert, but there's no need to go chia-crazy. Make this Creamy Chocolate Chia Mousse dessert, and grind those little seeds up for a smooth, luxurious mouth-feel and top with all sorts of chocolate!

Tip : If the consistency is too thick, add additional almond milk or coconut milk.

Also, make your own almond milk or buy a clean brand like The New Barn Original Almond Milk!

Paleo Creamy Chocolate Chia Mousse

Creamy Chocolate Chia Mousse

Recipe type: Dessert

Cuisine: Gluten-free, Vegan

Prep time:  10 mins

Cook time:  8 mins

Total time:  18 mins

Serves: 2-4



  1. Place chia seeds in a high-powered blender, like a Vitamix and blend until completely ground into fine dust. Then, add remaining ingredients and blend until completely smooth and creamy.
  2. Place in a covered glass container and refrigerate overnight or for at least 6 hours.
  3. Remove from refrigerator. If consistency is too thick, add a splash of almond milk and whip together.
  4. Add toppings and enjoy!
Paleo Creamy Chocolate Chia Mousse

Southwest Chicken Chili

Chili is the ultimate comfort food. I like to make chili with chicken because it's a bit lighter than beef chili. And I find the next-day infusion of smoky flavors to be even more pronounced when using chicken.

Since I omit beans for this chili, I toss in sweet potatoes for added carbs. And the little sweet potato cubes turn into exploding flavor bombs -- soaked with chili powder, paprika and cumin. oh, my!

And like nearly all soups and stews, the zest of this Southwest Chicken Chili the next day is even more smoky, savory and infused with all flavors southwest. Leftover lovers unite! 

Top this chili with cilantro and avocado slices, and if you're feeling crazy -- make some cornbread to dip into this smoky Southwest Chicken Chili. Enjoy!

Southwest Paleo Chicken Chili
Southwest Paleo Chicken Chili

Southwest Chicken Chili

Recipe type: Main Dish, Dinner

Cuisine: Whole30, Paleo, Gluten-Free

Prep time: 10 mins

Cook time: 50 mins

Total time: 1 hour

Makes 4 servings

1 serving : 236 calories // 30 C // 4 F // 25 P


  • 1 pound ground chicken
  • 1/2 medium white onion, diced
  • 2 garlic cloves, minced
  • 28-ounce can of diced tomatoes
  • 2 medium sweet potatoes, peeled and chopped into small cubes
  • 1.5 cups chicken broth
  • 2 tsp. chili powder
  • 1 tsp. paprika
  • 1 tsp. oregano, dried
  • 1 tsp. ground cumin
  • Salt and pepper


  1. In a medium saucepan over medium heat, add ground chicken. Break up with a spoon and allow to cook for 5 minutes.
  2. Add diced onions and minced garlic. Stir and cook 5-7 more minutes, or until meat is cooked through.
  3. Turn heat to high, and add canned diced tomatoes, cubed sweet potatoes, chicken broth and seasonings. Bring to a boil.
  4. Once boiling, reduce heat to low and and simmer uncovered for 20-40 minutes. The longer the simmer, the more infused the flavors!
  5. Top with cilantro and avocado slices!

Buttered Scallops with Crisped Prosciutto Bits

I wish seafood was less expensive. Or that I was a fisherman, and I could fish everyday and eat scallops. And smoked salmon. And shrimp. I love the taste of seafood, and the way it makes me feel after eating it.

Even after eating a mini cascade of scallops, I feel light and happy -- not weighed down and heavy. Two thumbs up!

This recipe combines a few of my favorites -- butter, garlic and prosciutto -- alongside the aforementioned beloved scallops. The herby butter and salty prosciutto put a smile on my face and a hand on my happy belly. Best of all, this recipe takes about 15 minutes from prep to fork.

Serve alongside blanched asparagus, then quickly sautéed in butter. Or whatever other side dish suits your fancy. ENJOY!

Paleo Buttered Scallops with Crisped Prosciutto Bits

Buttered Scallops with Crisped Prosciutto Bits

Recipe type: Dinner

Cuisine: Whole30, Paleo, Gluten-free

Prep time:  5 mins

Cook time:  12 mins

Total time:  17 mins

Makes 3 servings

1 serving : 261 calories // 8 C // 17 F // 19 P


  • 2 slices prosciutto, cut into 1/2" wide strips
  • 1.5 TBSP butter
  • 8 ounces of scallops
  • Salt and freshly ground pepper
  • 2 TBSP juice of fresh lemon
  • 2 cloves garlic, minced
  • Fresh parsley, finely minced


  1. Preheat oven to 375 degrees. Place slices of prosciutto on a parchment-lined baking sheet, and bake for 8 minutes, or until slightly crispy.
  2. While the prosciutto is in the oven, in a medium skillet over medium heat, melt 1 tablespoon of the butter. Add the scallops and season with a dash of salt and pepper. Cook over medium-high heat for 2 minutes on each side, or until slightly browned. Turn off heat and transfer to a plate and set aside.
  3. Quickly rinse the skillet under hot water, careful not to burn yourself. Place the skillet back on the stove.
  4. In the same skillet over medium heat, melt the remaining half tablespoon of the butter. Add the minced garlic, stir and cook for 1 minute. Add lemon juice and a dash of salt and pepper. Turn off heat. 
  5. Remove prosciutto from the oven. Crumble or cut prosciutto into small pieces.
  6. Pour lemon butter over scallops and top with prosciutto pieces and finely minced parsley.

Pesto & Roasted Red Pepper Frittata

Frittatas are for the romantic Sunday brunch. And they're also for meal prep day -- a make-ahead breakfast dish to keep you covered for weekday breakfasts. So, frittatas are both whimsical and practical. Perfect! My normal frittatas recipe goes like this : look in the fridge, grab any vegetable on it's last leg, combine with eggs and spices and cook -- read: they're not well planned out. But, sometimes I get fancy with my frittata and use a recipe. Genius, I know. And with this Pesto & Roasted Red Pepper Frittata recipe, I combined my two great loves -- roasted red bell peppers and pesto.

Pesto is perfect, as long as your friends, colleagues, and cohabitants don't mind a little garlic breath. And I can eat roasted red bell peppers by the jarful. Combine with a little zesty arugula and you're going to town!

On that practical note, frittatas are really great for a busy family or person who strives to eat a healthy breakfast, but doesn't have time to cook each morning.

Plan for the week : make this recipe on Sunday, slice into wedges, place in a glass container, and eat throughout the week!

Paleo Pesto & Roasted Red Pepper Frittata

Pesto & Roasted Red Pepper Frittata

Recipe type: Breakfast

Cuisine: Paleo, Whole30, 21DSD

Prep time:  10 mins

Cook time:  45 mins

Total time:  55 mins

Serves: 4-6


  • 1 tsp. olive oil
  • 1/2 yellow onion, diced
  • 2 cloves garlic, minced
  • 8 eggs
  • 1 (12-ounce) jar roasted red peppers, drained and sliced
  • 1 cup arugula, loosely packed
  • 1 cup spinach, loosely packed
  • 1/4 cup dairy-free pesto
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper


  1. Preheat oven to 350 degrees Fahrenheit. Coat a 9-inch pie pan with butter or line with parchment paper.
  2. In a medium skillet over medium heat, add olive oil and diced onion. Sauté for 5 minutes, stirring occasionally. Add minced garlic and stir for another 2-3 minutes. Remove from heat.
  3. In a large bowl, whisk eggs. Then fold in sliced roasted red peppers, arugula, spinach, pesto, salt and pepper. Add garlic and onion mixture, and stir until thoroughly combined.
  4. Pour the egg filling into the pie pan. Bake for 40-45 minutes, or until a toothpick inserted comes out clean. Remove from oven and let rest for 5 minutes. Slice and serve!

Pesto Chicken & Sun Dried Tomato Salad

Salads should never be boring. But, sometimes they are.

How many times have you been to a restaurant, wanted to order healthfully and ended up with a ho-hum salad? I'm flailing my hand in the air. Right. Here.

But, here one thing I know : pesto is amazing. It almost sounds like pasta -- which is also amazing. Pesto is creamy, nutty, vibrant and can turn a chicken breast into a work of art in no time flat. And while you're at it, add a bit of mayo to the pesto to turn this salad into a creamy-pesto delight!

And let's be honest -- it's all about the toppings. I love sun-dried tomatoes packed in oil. I could eat an entire jar in one sitting. But, I try not to. Because it's expensive. And a girl can't buy 7 jars of sun dried tomatoes every week.

Don't let your salad succumb to the boring droll of salad-ville. Just add pesto!

Paleo Pesto Chicken & Sun Dried Tomato Salad

Creamy Pesto Chicken & Sun-Dried Tomato Salad

Recipe type: Salad

Cuisine: Paleo, 21DSD, Whole30, Gluten-Free

Prep time:  10 mins

Cook time:  30 mins

Total time:  40 mins

1 serving : 625 calories // 27 C // 33 F // 43 P


Pesto Ingredients

  • 1 cup tightly packed basil
  • 3 TBSP. extra virgin olive oil
  • 1/4 cup pine nuts
  • 1 garlic clove, minced
  • 1 tsp. juice of a lemon
  • Salt & pepper to taste

Salad Ingredients

  • 1 pound chicken breast (use 6 ounces for this salad)
  • 1 Tbsp. homemade mayo or Primal Kitchen mayo
  • 1 Tbsp. dairy-free pesto
  • Salt and pepper
  • 1 cup arugula
  • 1 cup mixed greens
  • 1/4 cup oil-packed sun-dried tomatoes
  • 1/4 cup fresh tomatoes, halved
  • 1 Tbsp. pine nuts, toasted
  • 2 Tbsp. golden raisins
  • 1/4 cup kalamata olives, pitted and slivered


  1. Place all pesto ingredients in a medium mixing bowl. Using an immersion blender or food processor, blend until smooth.
  2. Preheat oven to 400 degrees. Lay chicken breasts on parchment paper-lined baking sheet. Sprinkle with salt and pepper and place chicken in oven for 30 minutes, or until flesh is white and juices are clear.
  3. Allow chicken to cool, then slice chicken into 1/2 cubes.
  4. Place desired amount of chicken in a bowl and begin to add pesto and mayo in a 1:1 ratio, continuing to mix well. 
  5. Prepare salad with arugula, sun-dried tomatoes, fresh tomatoes, pine nuts, golden raisins and olives. Enjoy!

Morning Sage Chicken and Apple Patties

Breakfast is so easy to do right. If I were to open a restaurant, it would be a breakfast or brunch joint serving classic favorites -- hash browns, eggs, omelettes and every different type of sausage out there.

But owning a restaurant seems like a lot of work, and I'm not sure I could wake up that early every day. And I don't know if I could handle bad Yelp reviews. It would break my heart if someone didn't like my Eggs Benny and Hashies.

Back to my judgement-free reality, I've been using more ground chicken in my cooking. And I've been making up these sage and apple-filled patties for breakfast.

If you easily get burned out on repeat breakfasts, these Morning Sage Chicken and Apple Patties are perfect for leftovers -- place in a container in the freezer and pull out for later in the week, or the following week.

Paleo Morning Sage Chicken and Apple Patties

Morning Sage Chicken and Apple Patties

Recipe type: Breakfast

Cuisine: Paleo, 21DSD, Whole30

Cook time:  15 mins

Total time:  15 mins

Serves: 4

1 serving : 210 calories // 7 C // 10 F // 23 P


  • 1 Tbsp. butter
  • 1/2 large onion, finely diced
  • 1 medium sweet apple, cored, and diced
  • 1 garlic clove, minced
  • 1 pound ground chicken
  • 1 tsp sea salt
  • 1/4 tsp ground black pepper
  • 2 tsp fresh sage, minced
  • 1 tsp dried thyme
  • 1 Tbsp. butter for frying


  1. Heat a large skillet over medium-high heat. Add butter, then add diced onion and apple. Cook for 2-3 minutes, stirring occasionally. Add garlic, cook for 1 more minute, then turn off heat and allow to cool for a few minutes.
  2. Place the cooled mixture of apple, onion and garlic into a large bowl. Add ground chicken, sea salt, ground black pepper, fresh sage and dried thyme. Mix until all ingredients are well combined.
  3. Heat a large skillet over medium heat with additional butter. Form the sausage into 2-3 inch diameter circular patties and place on skillet. Cook for 3-4 minutes per side. Don't press down on the patties -- the juices will escape and the patties will be less moist.

Fried Cauliflower Rice with Chicken Sausage

Cauliflower rice is quickly becoming a household staple. Whether you choose to use a food processor and pulse a head of raw cauliflower, or buy a pre-riced frozen variety at your local grocer or Trader Joe's-- it's a must-have staple to create delicious dishes, like this savory Fried Cauliflower Rice with Chicken Sausage recipe.

As always, I'm a fan of quick dinners and meals. This one will get you in and out in about 20 minutes. If you're making this for yourself, you will definitely have leftovers. Just place in a glass container, and store in the fridge or freezer.

Paleo Fried Cauliflower Rice with Pork Sausage

Fried Cauliflower Rice with Chicken Sausage

Recipe type: Dinner

Cuisine: Paleo, Primal, Whole30, 21DSD

Prep time:  5 mins

Cook time:  20 mins

Total time:  25 mins

Serves: 2-4

Makes 3 servings

1 serving : 278 // 10 C // 10 F // 37 P


  • 1 Tbsp. butter
  • 1 cup shiitake mushrooms, thinly sliced
  • 1 tsp ginger, grated
  • 1/2 cup sweet onion, diced
  • 1/2 cup carrots, diced
  • 1 lb ground chicken
  • 2 Tbsp. coconut aminos
  • 1 tsp. fish sauce
  • 1/4 tsp. coarse ground black pepper
  • 2 large eggs
  • 2-3 cups cauliflower rice
  • 1/4 cup green onions, chopped


  1. In a large skillet over medium heat, melt butter. Sauté and stir mushrooms, ginger and onion for 2-3 minutes. Add carrots and ground chicken, breaking apart sausage until cooked through.
  2. Add coconut aminos, fish sauce and ground black pepper; stir for 1-2 minutes. Remove mixture from skillet and place in heat-resistant bowl. Set aside.
  3. Crack, stir and scramble eggs in skillet. Add cauliflower rice, green onions and pour chicken mixture back into skillet. Combine thoroughly, stirring for 4-5 minutes.
  4. Top with green onions and serve!

Garlic Butter & Lemon Shrimp

You want dinner fast? Great, get out the shrimp. This Garlic Butter & Lemon Shrimp recipe is ready in less than 20 minutes. Seriously, defrost those little guys and let's get to it! Shrimp is one of the quickest protein sources to get food on the table FAST. I try to cook seafood twice per week, and one of those two days includes a shellfish variety -- like, shrimp or scallops.

Now that Trader Joe's is stocking cauliflower rice -- let's all please jump and rejoice at once -- there are no more trails of cauliflower confetti from the food processor to the skillet. Just open the bag, pour and toss.

This recipe is a no-brainer, really. You'll do it once, and never forget the ingredients.

Serve however you'd like. I like to replicate the ever-popular Chipotle bowl. Place a bed of lettuce or cauliflower on the bottom, top with guacamole or avocado, cilantro, pico de gallo and go to town.

Simple Garlic Butter & Lemon Shrimp

Simple Garlic Butter & Lemon Shrimp

Cuisine: Whole30, 21DSD, Paleo, Primal

Prep time:  5 mins

Cook time:  10 mins

Total time:  15 mins


  • 3 TBSP butter
  • 3 cloves garlic, pressed
  • 1 pound medium uncooked shrimp, peeled and deveined
  • Juice of 1 lemon
  • 1/4 tsp. zest of lemon
  • Salt and black pepper, to taste
  • Top with fresh cilantro, slices of avocado and serve over bed of cauliflower rice


  1. In a medium skillet over medium heat, melt butter. Add pressed garlic and cook until fragrant, about 1 minute. Add shrimp and stir occasionally until pink and opaque, 4-6 minutes.
  2. Stir in juice of lemon, zest of lemon and cilantro. Add salt and pepper.
  3. Place shrimp over bed of cauliflower rice and top with fresh cilantro and slices of avocado.


Parsnip Fries with Sir Kensington's Chipotle Dipping Sauce

Parsnips are the forgotten starch of winter.

These little roots have about 25 grams of carbohydrate per 1 cup -- a rather big dose for a veggie! Sometimes I get tired of sweet potatoes, so parsnips can be a great alternative to get some carbs in!

And hello fries! -- what a great way to nibble up a few healthy carbohydrates.

This recipe calls for some high heating -- 450 degrees. The goal is to bake the parsnips, then crank up the heat to 450 degrees and get those fries crispy and brown!

And lastly, the sauce. It's always all about the sauce. I'm a huge fan of Sir Kensington's Sauces -- the Special Sauce, Dijoinnaise and Sriracha are all beyond tasty! If I ever have a plain dinner of chicken thighs and vegetables, I pull out a dressing and lather it up -- boring dinner no more!

Enjoy your fries!

Paleo Parsnip Fries with Sir Kensington's Chipotle Dipping Sauce

Parsnip Fries with Sir Kensington's Chipotle Dipping Sauce

Recipe type: Appetizer

Cuisine: Whole30, 21DSD

Prep time:  5 mins

Cook time:  30 mins

Total time:  35 mins

Serves: 4



  1. Preheat oven to 375 degrees.
  2. Peel off outer skin of parsnip and slice into fry-sized shape and thickness. In a medium bowl, toss to coat fries in melted tallow, garlic powder, sea salt and pepper.
  3. Place fries on baking sheet and spread so that the fries do not touch or overlap one another.
  4. Place baking sheet in oven for 20 minutes, flipping fries after the first 10 minutes.
  5. Turn oven up to 450 degrees and cook for an additional 5-10 minutes, watching to ensure the fries don't burn, but become slightly browned and crispy.
  6. Remove from oven and serve right away with Chipotle Sauce. Top with additional sea salt if you'd like!