Viewing entries in

Tomato Mushroom Spaghetti Squash {Whole30 Recipe}

Tomato Mushroom Spaghetti Squash {Whole30 Recipe}

Tomato Mushroom Spaghetti Squash is a delicious Whole30 recipe. Whether you eat Whole30 or not, it’s a light, healthy alternative to pasta.

Print Friendly and PDF


Here’s what you’ll need to make one “McMuffin”:

  • 2 tablespoons ghee, divided (plus more for greasing the biscuit cutters)
  • ¼ pound bulk raw pork breakfast sausage (if you’re doing a Whole30, make sure to buy sausage with compliant ingredients!)
  • 2 large eggs
  • Kosher salt
  • Freshly ground black pepper
  • ¼ cup water
  • 1 heaping tablespoon guacamole (optional)

Here’s what to do:

Grab two stainless steel 3½-inch biscuit cutters, and grease the insides well with melted ghee. Place one cutter on a plate and fill it with the sausage meat. If you don’t have bulk sausage handy, just cook up some bacon. I just Instagrammed a photo of a Bacon Egg “McMuffin” this morning—and if you’re not already food-stalking me on Instagram, you really should. (You can also easily make your own bulk breakfast sausage. Here’s Jen Cereghino’s recipe. I also have a Maple Breakfast Sausage recipe in my first cookbook.)

Gently press the meat down to uniformly shape a sausage patty.

Heat a skillet over medium heat and add a tablespoon of ghee. When the fat is shimmering, add the patty to the pan. If you really want the patty to keep its perfectly round shape, you can keep the mold on until the cooked patty shrinks away from the sides. Then, lift it off and away.

Clean the biscuit cutter and grease it again.

Fry the sausage about 2 to 3 minutes on each side or until fully cooked. If your patty’s thick, you may need to cover the pan to make sure it’s cooked through. Once the patty’s ready, transfer it to a plate.

Now, onward to the eggy “buns.” Grab two small bowls and crack one egg into each. Pierce the yolks with a fork.

Heat a skillet over medium-high heat with the remaining tablespoon of ghee. (Make sure you’ve got a tight-fitting lid for this skillet.) When the ghee’s shimmering, place the two greased biscuit cutters in the pan, and pour an egg into each mold.

Season the eggs with salt and pepper to taste. Then, add ¼ cup water to the skillet (outside of the egg molds), making sure not to splash the eggs.

Turn down the heat to low, and cover the pan.

Cook the eggs, covered, for about 3 minutes or until cooked through.

Transfer the eggs to a paper-towel lined plate. One easy way to do this is to slide a spatula under the mold as you tilt it up while wearing a heat-resistant glove.

Assemble the faux-“McMuffin” by sandwiching the sausage patty in between the two egg rounds.

If you’re feeling old-school, you can eat the sammie as-is, or wake up your palate with a squiggle of sriracha.

But my favorite addition to this breakfast burger? A big dollop of homemade guacamole.

Once you’ve gussied up your “McMuffin,” pick it up and chow down!


Thanks for this AMAZING meal idea nom nom paleo!  Go to her site to see this recipe and some pics of the process!

Print Friendly and PDF
Smoked Salmon Dip

Smoked Salmon Dip

Here’s a dip that is low in fat and high in muscle-building protein! How’d I do that? By using plain Greek yogurt and mixing in delicious, smoked salmon.

This dip is fantastic to serve with company, rather than chips and salsa. By slicing fresh veggies instead of using grain-filled crackers or chips, you’ll be saving yourself the guilt while enjoying delicious, creamy and crunchy goodness! Enjoy!

Print Friendly and PDF
Fire Cider: Health Tonic ,detox and Immunity Booster

Fire Cider: Health Tonic ,detox and Immunity Booster

Fire Cider: Health Tonic ,detox and Immunity Booster



  • 1 large horseradish root scrubbed very well, about 7 inches long
  • 1 large ginger root about 7 inches long
  • 1 large onion root and stem end removed and peeled
  • 1 large orange
  • 1 lemon
  • 16 cloves of garlic peeled
  • 2-4 habanero peppers stems removed
  • 1 tablespoon ground turmeric
  • raw apple cider vinegar
  • raw honey


  1. Grate the horseradish and ginger roots. Roughly chop the onions, orange, lemon, garlic, and habanero peppers. Stuff them into a half-gallon glass jar with a tight fitting lid or divide evenly between two quart sized canning jars. Sprinkle the turmeric in on top (dividing evenly between the two jars if using quart jars). Pour the raw apple cider vinegar in over the contents, allowing it to settle in through the crevices and adding more so that the contents are submerged. Lay a piece of parchment paper over the rim of the jar, then screw the lid tightly in place. Let the mixture sit in a dark, cool place, allowing it to marry and infuse for 4 weeks, shaking once daily.
  2. After 4 weeks, pour the contents into a muslin or cheesecloth lined colander positioned over a stable pot. Let it drain for 30 minutes, then gather the corners of the cloth, twisting and squeezing until you cannot release any more liquid. When it's fully strained, add honey to the liquid to taste and pour into a sterilized wine bottle or canning jar. Store in a cool, dark place for up to a year, shaking well before using.



So how is this Fire Cider health tonic and homeopathic remedy good for you?

Let me count the ways:



  • Fresh horseradish is known to be effective against the flu and common cold, tonsilitis, respiratory disorders, urinary tract infections, and pathenogenic fungus.
  • Ginger is used to treat arthritis, muscle pain, upset stomach (motion and morning sickness and general nausea), gas, upper respiratory tract infections, and cough.
  • Onions are used to boost cardiovascular health, bone and connective tissue benefits, and as an anti-inflammatory agent.
  • Garlic is used to treat high blood pressure, high cholesterol, coronary heart disease, heart attack, atherosclerosis, asthma, building the immune system, help level blood sugar, and is used topically to treat fungal infections.
  • Habanero peppers boost your metabolism, and offer headache, sinus, and arthritis relief as well as releasing endorphins.
  • Oranges are great for heart health, as part of a best-case-scenario-anti-cancer-diet, fighting cholesterol, to help in weight loss, and to break up or prevent kidney stones.
  • Lemons are known to aid in digestion, alleviate Meniere’s Disease, kidney stones, and ringing of the ears, cure scurvy (chronic lack of Vitamin C), treat colds and flu, improve the function of blood vessels, and reduce inflammation and retention of water.
  • Turmeric is pretty much the be-all and end-all of health foods. It’s known to delay liver damage, reduce carcinogenic compounds in other foods, make cancer cells more vulnerable to chemo and radiation, inhibit the growth of malignant melanoma and breast cancer, alleviate arthritis symptoms and skin conditions. Heck, maybe I should let the experts describe what the main compound in turmeric -cucurmin- does. Advanced Experimental Medical Biology in 2007 states that, “Curcumin has been shown to exhibit antioxidant, anti-inflammatory, antiviral, antibacterial, antifungal, and anticancer activities and thus has a potential against various malignant diseases, diabetes, allergies, arthritis, Alzheimer’s disease and other chronic illnesses.”
  • Raw apple cider vinegar (not plain old cider vinegar!) is known to be a good source of acetic and ascorbic acid (Vitamin C), mineral salts, amino acids, and other key components of good nutrition, but it is also a well-loved folk remedy thought to ease digestion, fight obesity and diabetes, wash toxins from the body, kill lice, and reverse aging. Does it do all of that? I dunno. But it surely tastes good and it’s nutritional value is undisputed.
  • Raw honey (locally produced) is a fantastic, all-natural fighter of seasonal allergies. Because bees collect pollen from flowers in your area and then convert it to honey to feed their hives, eating raw, local honey is like a tasty allergy shot. It’s also full of vitamins and minerals, anti-fungal, anti-viral, and makes a great, non-narcotic cough suppressant and throat soother.



Print Friendly and PDF
Roasted Brussels Sprouts with Bacon

Roasted Brussels Sprouts with Bacon

Serves 4


  • 1½ pounds Brussels sprouts
  • 2-3 tablespoons melted ghee or fat of choice
  • Kosher salt and pepper
  • 4 bacon slices, diced (choose sugar-free bacon if on a Whole30)
  • Aged balsamic vinegar



  1. Preheat your oven to 400°F. Trim the ends and any old outer leaves from the Brussels sprouts. (Don’t throw away the leaves – toss ‘em in a container and keep ’em in the fridge so you can make some Brussels Sprouts Chips later!)
  2. Cut the sprouts in half and toss them with melted fat of choice, salt, and pepper.
  3. Dump them on a foil- or parchment-lined rimmed baking sheet, making sure to keep everything in one layer.
  4. Sprinkle the diced bacon over everything and pop the tray in the oven.
  5. The sprouts take about 30 to 35 minutes to roast, so set your timer for 10 minute intervals to regularly rotate and flip the sprouts ‘n swine.
  6. Check for seasoning and drizzle some of the aged balsamic vinegar on the finished dish.


Bonus: The same technique for roasting these Brussels sprouts also works with cauliflower and broccoli!



Print Friendly and PDF
Chicken Avocado Burger

Chicken Avocado Burger

(servings 4)



·      1 pound ground chicken

·      1 large ripe avocado - cut into chunks

·      1 chopped clove of garlic

·      ⅓ cup Panko crumbs or Almond meal 

·      1 minced Poblano or Jalapeño pepper (optional but recommended)

·      ½ teaspoon salt 

·      ¼ teaspoon pepper



Add all ingredients to a large bowl and toss gently.

Shape into desired size patties and grill inside or out!




Print Friendly and PDF
One-Pan Healthy Sausage & Veggies

One-Pan Healthy Sausage & Veggies

One-Pan Healthy Sausage & Veggies


(Servings 4)


·      2 small (1 cup) red potatoes, cubed

·      3/4 lb. green beans, ends trimmed

·      1 large head of broccoli (1 and 1/2 cups), chopped

·      2 large or 6-7 mini (1 and 1/2 cups) sweet bell peppers, chopped

·      9 oz. sausage (substitute chicken sausage for a lower fat version)

·      6 Tbsp. extra virgin olive oil

·      ¼ tsp.  red pepper flakes, optional

·      1 tsp. paprika

·      1/2 tsp. garlic powder

·      1 Tbsp. dried oregano

·      1 Tbsp. dried parsley

·      1/4 tsp. salt

·      1/4 tsp. pepper


*Optional: fresh parsley, quinoa/rice to serve with, Parmesan cheese



1.     Preheat the oven to 400 degrees F.

2.     Line a large sheet pan with foil or parchment paper.

3.   Slice sausage like thick coins.

4.   Place all the veggies and sausage on a sheet pan. Pour the olive oil and all the spices on top. Toss to evenly coat all the veggies and meat.

5.   Bake 15 minutes, remove from the oven and flip/stir all the veggies around. Return to the oven and bake for another 10-15 minutes or until vegetables are crisp tender and sausage is browned.

6.   If desired, sprinkle freshly grated Parmesan cheese over the veggies and sausage as soon as they come out of the oven.

7.   Enjoy with rice or quinoa and fresh parsley if desired.



Print Friendly and PDF
Day After Thanksgiving Breakfast!

Day After Thanksgiving Breakfast!

A great Black Friday breakfast, potatoes are the classic ingredient for this dish, but leftover turnips also work well.

Print Friendly and PDF
"Pork on Pork" Chops

"Pork on Pork" Chops


·      1 pound pancetta, diced 

·      2 tablespoons fresh thyme leaves

·      1 tablespoon fresh rosemary leaves

·      3 garlic cloves

·      4 center-cut pork chops, each about 2 1/2 inches thick

·      Kosher salt and freshly cracked black pepper

·      3 tablespoons olive oil



1.     Preheat the oven to 400 degrees F.

2.     In a food processor, combine the pancetta, thyme, rosemary and garlic. Pulse until the mixture is finely ground. Set aside.

3.     Make sure the pork chops are at room temperature, then liberally season them with salt and pepper on both sides.

4.     Heat the canola oil in a large oven-safe skillet or grill pan over high heat. When the oil is hot, sear the pork chops for about 2 minutes on each side.

5.     Stick the pan in the oven to finish cooking the pork, 5 to 6 minutes. Depending on your oven, of course, and the thickness of your chops, this should result in a medium to medium-well chop, still slightly pink in the middle. If you prefer a more well-done chop, add a minute or 2 to the cooking time.

6.     While the pork chops are in the oven, heat a large sauté pan over high heat. Add the pancetta and herb mixture. Turn the heat down to low and continue to cook the pancetta, stirring continuously to break up any large chunks, until all the fat is rendered and the pancetta is crispy, 8 to 10 minutes.

7.     Serve the pork chops topped with the crispy herbed pancetta and rendered fat.

8.     Serve while hot and bubbling!


Print Friendly and PDF
Beef and Butternut Squash Stew

Beef and Butternut Squash Stew

This is our go-to fall stew. It’s easy to make—you can make it in a pot or a slow cooker. The result is always tender meat and flavorful sauce.


Print Friendly and PDF


Enjoy this one pot, easy prep meal for those busy week night meals!

Print Friendly and PDF


Super Easy Slow Cooker Balsamic Brussels Sprouts. The perfect side dish for Thanksgiving!

Print Friendly and PDF


If you love lemon you are going to love this Slow Cooker Paleo Chicken Piccata. It was a hit with my family. It was so moist there was no need for a knife.

Print Friendly and PDF
Whole Crockpot Chicken

Whole Crockpot Chicken

Slow Cooker Whole Chicken is a great low carb dinner recipe! I put this in my crockpot in the morning and I walked  through the door to such a savory aroma of this chicken cooking when I came home. It smelled amazing and was ready to eat!

Print Friendly and PDF



  • 1 boneless pork loin roast (2 to 3 pounds)
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon canola oil
  • 3 medium apples, peeled and sliced, divided
  • 1/4 cup honey
  • 1 small red onion, halved and sliced
  • 1 tablespoon ground cinnamon
  • Minced fresh parsley, optional


Sprinkle roast with salt and pepper. In a large skillet, brown roast in oil on all sides; cool slightly. With a paring knife, cut about sixteen 3-in.-deep slits in sides of roast; insert one apple slice into each slit.

Place half of the remaining apples in a 4-qt. slow cooker. Place roast over apples. Drizzle with honey; top with onion and remaining apples. Sprinkle with cinnamon.

Cover and cook on low for 6-8 hours or until meat is tender. Remove pork and apple mixture; keep warm.

Transfer cooking juices to a small saucepan. Bring to a boil; cook until liquid is reduced by half. Serve with pork and apple mixture. Sprinkle with parsley if desired. Yield: 6 servings.


1 serving: 290 calories, 10g fat (3g saturated fat), 75mg cholesterol, 241mg sodium, 22g carbohydrate (19g sugars, 2g fiber), 29g protein.  Diabetic Exchanges: 4 lean meat, 1 starch, 1/2 fruit, 1/2 fat.


Print Friendly and PDF
Homemade Taco Seasoning

Homemade Taco Seasoning

Did you know that some Taco and Fajita seasonings contain wheat?  Not only wheat but silica.  What is silica???   SAND!  Seriously!  SAND!  I don’t know about you, but I like my tacos sand-less.

I decided then and there to make my own taco seasoning from now on.  I mean it is easy enough, I can make it ahead in bulk, and I can tweak it to my families tastes.  It is affordable, and there really isn’t a reason not to.  Hope you enjoy making your own taco seasoning too!


  • 1 tablespoon chili powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon crushed red pepper flakes
  • 1/4 teaspoon dried oregano
  • 1/2 teaspoon paprika
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper
  • 1 tsp corn starch


  1. Mix all ingredients together in a bowl.
  2. Use as you typically would a packet of taco seasoning.
  3. About 3 Tbsp per 1lb ground beef +- depending on your taste.
  4. Multiply the amounts to make this in bulk for future meals.


Print Friendly and PDF
Paleo Chili

Paleo Chili

Serves: 4 with leftovers


  • 2 lbs. ground beef
  • 1 red onion, diced
  • 3 carrots, peeled and chopped
  • 3 celery stalks, chopped
  • 2 tablespoons taco seasoning*
  • 2 (28 ounce) cans of fire roasted diced tomatoes, with liquid
  • 1 (6 ounce) can of tomato paste
  • salt and pepper to taste

*skip the store bought stuff -- it's filled with chemicals. Here's the recipe for a homemade version I've been using for a while and love! 

Heat a large pot or dutch oven over medium high heat. Add the ground beef and break it up with a wooden spoon, allowing it to brown. Meanwhile chop your onion, carrots and celery. Season the beef with taco seasoning, stirring so the spices start to sizzle. Once the beef is mostly cooked through, add the veggies, diced tomatoes, tomato paste, and salt and pepper. Stir to combine. Bring the chili to a boil for about a minute, then lower the heat and simmer for about 1-2 hours on low, stirring occasionally. Taste it and add any additional salt and pepper or taco seasoning to suit your taste preferences.

Serve with a dollop of greek yogurt, sour cream, chives, cilantro, cheese, you name it! (This would obviously not be Paleo, ha!)

Go a little further and jump completely off the Paleo bridge by adding a can of kidney beans to this recipe if you like! Let me know how you like this easy dinner!




Print Friendly and PDF
Slow Cooker Balsamic Chicken & Sausage

Slow Cooker Balsamic Chicken & Sausage

Recipe type: Main

Prep time:  10 mins

Cook time:  5 hours

Total time:  5 hours 10 mins

4 boneless, skinless chicken breasts
6 fresh (e.g. uncooked, raw) Italian sausage links (sweet or spicy or a combo is fine)
1 white onion, thinly sliced (not diced!)
4-6 cloves of garlic, chopped
Extra virgin olive oil
1 tsp Italian seasoning
1 tsp garlic powder
1 tsp kosher salt
2 – 14.5 oz cans organic diced tomatoes
1 – 15 oz can tomato sauce
1 cup water or chicken stock
1/2 cup balsamic vinegar
+ 1 tsp Italian seasoning
+ 1/2 tsp kosher salt
+ 1/2 tsp garlic powder

Lay the breasts raw in the bottom of the slow cooker and drizzle with a couple tablespoons of olive oil. Add the first round of seasonings directly onto the chicken (Italian seasoning, garlic powder and salt).  Don’t mix, just leave it on top.  During the slow cooking process, it seasons the chicken directly for perfect flavor. Lay the fresh (e.g. raw, uncooked) whole sausage links over the seasoned chicken.

Layer the thinly sliced onion and chopped garlic next.  Then pour the diced tomatoes, tomato sauce, water/stock and balsamic vinegar into the pot.  Top with the second round of seasonings.  Again, don’t mix this up. I like the way the flavors develop with this style.

Cover and set the slow cooker to high for five hours.  Not all slow cookers are created equal, so it’s important you have a personal relationship with yours…  Mine tends to be really hot and cooks faster than most recipes call for.  With that in mind, it’s safe to assume that you could make this recipe on low for 7 hours. Worst case is that the chicken will dry out, so if that happens I’m super sorry!

This recipe was destined to partner with spaghetti squash, so don’t fight fate.  Slice the squash in half lengthwise, scoop out the guts and roast for 30-40 minutes at 400 degrees cut-side down.  When the timer dings, remove from oven and flip them over to cool slightly cut side up.  Use a fork to harvest the strands. Spoon Balsamic Chicken & Sausage over the spaghetti squash and top with a little fresh basil or flat-leaf parsley!


  1. Lay the breasts raw in the bottom of the slow cooker and drizzle with a couple tablespoons of olive oil.
  2. Add the first round of seasonings directly onto the chicken (Italian seasoning, garlic powder and salt). Don’t mix, just leave it on top. During the slow cooking process, it seasons the chicken directly for perfect flavor.
  3. Lay the fresh (e.g. raw, uncooked) whole sausage links over the seasoned chicken.
  4. Layer the thinly sliced onion and chopped garlic next.
  5. Pour the diced tomatoes, tomato sauce, water/stock and balsamic vinegar into the pot.
  6. Top with the second round of seasonings. Again, don’t mix this up. I like the way the flavors develop with this style.
  7. Cover and set the slow cooker to high for five hours.

Print Friendly and PDF
Mushroom Gravy Slow Cooked Rump Roast

Mushroom Gravy Slow Cooked Rump Roast

Print Shopping List

Prep Time 5 mins

Cook Time 8 hours

Total Time 8:05




  • 1-2 lbs beef rump roast
  • 3-4 cups organic chicken broth
  • 1-2 large onions, roughly chopped
  • 5-6 garlic cloves, peeled
  • 1 container of mushrooms, sliced
  • salt and pepper to taste
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon paprika
  • 1/2 cup full fat coconut milk, canned


  1. Pull out that handy crockpot of yours!
  2. Add in your broth, coconut milk, onions, garlic, mushrooms, and spice to your crock pot and mix together.
  3. Make a little room in your crockpot around the mushroom mix and plop that cute little rump roast in the pot.
  4. Turn on low for 6-8 hours or high for 4-6 hours.
  5. Then you eat it!! Holy crap, THAT WAS EASY!!

Print Friendly and PDF
2 Ingredient Slow Cooker Buffalo Chicken

2 Ingredient Slow Cooker Buffalo Chicken

Serving size: 2 wraps

  • Calories: 160
  • Fat: 4g
  • Carbohydrates: 5g
  • Protein: 20g


  • 2-4 boneless chicken breasts
  • ½ cup of buffalo sauce (I used Tessemae's)

Optional section

  • ¼ cup chopped red onion (optional)
  • 2 celery stalks, diced (optional)
  • 3 baby carrots, diced (optional)
  • Butter lettuce leaves - for your wraps
  • Green onion- garnish


  1. Place chicken breasts in a slow cooker
  2. Top and coat chicken breasts with buffalo sauce
  3. Cook on low for 6-8 hours
  4. Shred chicken with 2 forks
  5. Optional: mix chicken with carrots, onion, and celery
  6. Load up your wrap with chicken and some green onion and avocado
  7. Let's Eat!

Print Friendly and PDF