Paleo Recipes

Grilled Flank Steak Marinated in cilantro, lime and garlic


1- 1 1/2 lb of Grass-fed flank steak

For Marinade:

Juice of 1 lime

2/3 cup chopped cilantro

1/4 cup red onion, minced

4 garlic cloves, minced

1 T salt

Jalapeno to taste, chopped or 1 tsp red pepper flakes

1/2 cup olive oil

Mix the marinade well; I prefer to take my hand blender to it so everything is really broken up and can really flavor up the meat.  Marinate anywhere between 4 hours and over night.  The longer the better :-)

When it’s time to grill up, heat the grill up to medium high heat- this is a thinner piece of meat so it will only take about 8 minutes on each side.

Meanwhile, prepare a salad with romaine lettuce, tomatoes, avocado, green onion or red onion and whatever else suits your fancy for this flank steak.  Here is the dressing I recommend for this salad:

1 Tbs white wine vinegar

Juice of 1/2 lime

1/2 tsp mustard

handful of cilantro

1 clove of garlic

1/2 tsp salt

1 cup virgin, cold pressed olive oil

Mix together with hand blender and mix with greens.  Dress salad with other toppings.

Let steak sit under foil for a few minutes after it’s off the grill, then slice thinly and place over salad.  YUM!

Mashed Cauliflower

Pan fried local free range chicken with local mashed cauliflower

Pan fried local free range chicken with local mashed cauliflower


1 head of cauliflower, chopped

1/2 of a medium onion, chopped

3 garlic cloves, minced

1/2 cup-1 cup organic coconut milk

1 TBS coconut oil

salt and pepper to taste

Heat coconut oil to medium heat in a medium sized pot.  Saute cauliflower, onions, garlic, salt and pepper until soft.  Intermittently add water to de-glaze the pan- but not too much! This is only to steam the cauliflower and for the tasty brown bits to end up in your dish.  Once the cauliflower is soft, add a bit of coconut milk and blend it up with a hand blender.  Add the perfect amount of coconut milk until you end up with a creamy mash that closely resembles mashed potatoes.

The Infamous “Banana Dessert”


Yummy Banana Desert


The Banana Dessert uses the wonderful starch of bananas to achieve a pudding, mousse, or even Ice Cream consistency.  A banana blended up on its own and frozen makes a wonderful treat… but this recipe has way more pizzazz!  There can be MANY variations made on this very basic recipe; fatty nuts work best like pecans and walnuts (walnuts are slightly bitter) because it helps give a mousse-like consistency.  Almonds do not work as well.  In addition to the ingredients on this list, Espresso would be a wonderful flavor to add… oohhh…. that makes me think of trying it with hazelnuts… mmmmmm….

For one serving:

3/4 cup pecans

1 ripe banana

1/4 cup cocoa powder

1/8 tsp vanilla extract

2 TBS of Unsweetened Almond Milk

Add the pecans to a food processor.  Process until half turns into a nut butter.  You’ll notice the pecan butter begin to accumulate on the sides.  After you’ve achieved this consistency, add the remaining ingredients and process until its smooth.  Add mixture to a bowl and place in freezer for 20-30 minutes.  This cools it down and thickens the texture so its more of a mousse than a pudding.  If you can not wait, enjoy your room temperature pudding.  If you wish to achieve more of an ice cream texture, leave in the freezer for a few hours stirring every 30 minutes until your desired consistency is reached.  ENJOY the 100% Paleo treat!


Paleo Apple Cinnamon No-oat Oatmeal

Apple, Raisin and Cinnamon Paleo "Oatmeal"- not very tasty looking, but very tasty!

Apple, Raisin and Cinnamon Paleo “Oatmeal”- not very tasty looking, but very tasty!


1 small apple, chopped

1/4 cup raisins

1/3 cup walnuts or pecans

1 1/2 TBS almond butter

1 tsp cinnamon

1 tsp vanilla extract

dash of salt

1/3 cup almond milk

Mix all ingredients together in a small bowl.  Mix with hand blender until the consistency looks like good ‘ol oatmeal.  Heat up to medium heat for 5 minutes in a small pan.  If you don’t have a hand blender, you can also mix these ingredients in a food processor.

Mandi's Southern Collard Greens

Mandi’s Southern Collard Greens

Southern Collard Greens


1 large bunch of local and/or organic collard greens (ripped into medium pieces)

2 TBS grass fed butter, earth balance butter substitute or good ‘ol olive oil (use only 1TBS if using real bacon)

1 small yellow onion (cut in half and sliced thinly)

2-4 garlic cloves (depending on size) mashed and finely minced

3 slices of bacon or turkey bacon

1/2-3/4 cup chicken broth

1 1/2 tsp apple cider vinegar

salt and pepper to taste

If you are using real bacon: Heat up a medium sized pot or a large deep pan to medium heat.  Add bacon and brown on both sides.  Remove from pan and let cool.  Keep the bacon fat in the pan, turn the heat down to medium low and add onions and garlic.  Add a dash of salt to get the onions to sweat.  While onions are caramelizing (don’t over mix them) give the cooled bacon a rough chop.  Add collard greens and let saute for 3 minutes, stirring often.  Add the remaining ingredients and cover.  Stir occasionally until greens are mellow in color and tender (about 15 minutes).  Be sure to monitor the amount of liquid left over.  If your greens look like they are about to dry up or burn, add a bit more broth.  If you have left over liquid, cook uncovered for a few minutes to allow some liquid to evaporate.

If you are using Turkey bacon for this recipe, rinse and dry your turkey bacon first- this way it will crisp up.  Before adding your turkey to the pan, add 1 TBS of fat of choice. Finish with the above directions.

Curried Butternut Squash and Chicken Soup

This photo does NOT do this savory soup justice AT ALL.  Didn’t get a chance to take another photo… the soup was just gone.


2 lbs of chicken thighs (I used boneless/skinless thighs, but regular thighs would add more flavor)

For Chicken rub:

1 TBS curry powder

1 tsp cumin

1 tsp salt

1/2 tsp red pepper flakes

1/2 tsp garlic powder

1/2 tsp ginger powder

For soup:

1 Large butternut squash (or 2 small ones) cut into small chunks

6 carrots, peeled and sliced

4 celery stalks, sliced

1 small sweet onion, diced (or 3/4 of  a medium onion)

1 can of coconut milk (regular fat)

32 oz of free range chicken broth (or 4 cups of homemade broth)

1 TBS freshly grated ginger

3 Garlic cloves, minced

2 TBS curry powder

1 tsp cumin powder

2 tsp salt

1/2 tsp red pepper flakes


Heat up a Tbs of coconut oil to medium/high heat.  Wash and dry chicken.  Combine dry rub ingredients in a small bowl, coat the chicken evenly and add to hot pan.  Once the chicken has browned, turn over and brown the other side.  It should be relatively easy to turn, if it isn’t easy, it’s not ready.  The chicken will finish cooking in the soup, so remove from the pot when brown and store on a plate.  Leave the oil and chicken gunk in the pan (you WANT that).

Turn the heat down to medium and add the onions, celery, carrots, butternut squash and ONE teaspoon of salt (save the remaining teaspoon for later).  As these saute, stir and scrape the bottom of the pan so all the browned yumminess gets all over the veggies.  Once these begin to soften and the bottom of the pan is clean, add all of the dry spices, garlic and ginger and stir into the veggies.  Then add the broth and the coconut milk and stir together.  COVER.  Turn heat to medium/low.  Let simmer for 20 minutes.

While the soup is simmering, the chicken should be cool enough to touch.  Chop up into bite size pieces and discard the bones (if you used whole thighs).

Once soup is done simmering, take a hand blender to it (on low) and blend until smooth.  If you don’t have a hand blender, blend the soup in batches using a regular blender (its just more time consuming).  Make sure you have an extra container to put the soup in during this process.  Be sure to pulse and lift the top so heat can escape the blender (or you will get splashed with hot soup).

Once you’ve blended up the soup, its time to add the cut up chicken back to the soup and simmer for another 10-15 minutes.

Garnish it with either green onion or cilantro.  This soup freezes really well.  Enjoy the savory goodness!!



Herb Crusted Oven Roasted Chicken with Roasted Winter Veggies and Bacon Collard Greens

1 Whole Free Range Chicken

For Chicken Rub:

1/2 Tbs garlic poweder

1 1/2 tsp salt

1 tsp pepper

1 Tbs fresh thyme

1 Tbs olive oil

For Veggies: A few fresh winter vegetables such as turnips, rutabagas, parsnips, or sweet potatoes… whatever floats your boat!  Cut up into medium size pieces

Dash of salt

Dash of pepper

About 1 Tbs olive oil to drizzle onto veggies

For Bacon Collards: 1 bunch Collards

3 Slices of bacon, diced

1/2 sweet onion, thinly sliced

4 cloves of garlic, minced

1 tsp salt

pepper to taste

1 Tbs Apple cider vinegar

1/3 cup chicken broth


Pre-heat oven to 375 degrees.  In a VERY tiny bowl, mix salt, pepper, garlic powder, fresh thyme and olive oil and rub onto whole chicken, getting some under the skin and finish the rest on top of the skin.  Cut up your veggies for roasting (rutabagas, turnips, or potatoes) and sprinkle salt, pepper and drizzle olive oil on them.  Depending on what your roasting tools are, you have two options-  Option 1: In a deep pan, place roasting veggies flat and spread out and place whole chicken directly on top.  Option 2:  Use a roasting pan with a rack and place veggies on bottom of pan and chicken on top.  The difference is that with option 2, the bottom of the chicken will crisp up better.   Roast in oven for 60-90 minutes, depending on the size of the chicken.

For the greens, heat up a medium pot to medium heat.  Brown bacon slices.  Remove bacon and caramelize the onions (don’t put them in at the same time or the water in the onions will keep the bacon from browning).  Once the onions are caramelized, add the chopped greens and sautee for 1 minute then add all the remaining ingredients (including the cooked bacon).  Stir well and place lid on top to let the liquid absorb and steam the greens.  Reduce the heat to medium-low.  Stir occasionally and cook on medium low for 20 minutes or until the greens are tender and not as green and the liquid is gone.


Sauteed Apples

4 Golden Delicious Apples

1 1/2 Tbs of grass fed butter or Fat of Choice

2 Tbs real maple syrup

1 tsp cinnamon

1/2 tsp nutmeg

1/2 tsp clove

a very light dash of salt

1/2 cup chopped pecans

Heat up a medium pan to medium heat.  Place all ingredients into the saute pan and saute until the apples are soft and caramelized.  OR this mixture can be baked.  If you decide to bake it, heat oven to 350 degrees and bake for 25 minutes or until the apples are soft and caramelized.  Don’t tell anybody, but this would be amazing topped with vanilla flavored Coconut Bliss.


“Pecan Pie” Mandi Bars


1  cups raw almonds

2 cups raw pecans

2 cups dates, pitted

1/4 – 1/2 cup egg white protein powder (depending on your desire to balance out the carbohydrates from the dates)

1/2 tsp Vanilla extract

1/4 tsp cinnamon

1/8 tsp nutmeg

Light dash of salt

Roughly 1 Tbs water

Place all ingredients except water into food processor.   Titrate water into mixture as it blends.  It is  done blending once it starts to come together.  Place mixture into a 8×8 or 9×13 baking dish.  Cover and refrigerate for a few hours or overnight before serving.  Enjoy!

Chinese Grilled Chicken with Paleo “Fried Rice”


2lbs boneless, skinless chicken thighs (free range is always better)

For Marinade:

1 1/2 TBS freshly grated ginger

1 TBS freshly minced garlic

Juice of 1 lime or 3 TBS coconut vinegar

1 TBS honey

Hot pepper (chili pepper)- whichever variety you can get your hands on and only as much heat as you can handle!  1 tsp of dried red pepper flakes will do the trick if you don’t have a fresh one!

1/2 cup wheat free tamari (soy sauce) or coconut aminos for the strict Paleo-ist

A few dashes of sesame oil (optional)

1/4 cup olive oil (don’t worry, the flavor of the olive oil will be totally out done by the stronger flavors in the marinade)

For Veggies:

1 head of cauliflower (roughly broken down in food processor to resemble rice or finely chop if you don’t have a food processor)

1 pint mushrooms

2 cups fresh broccoli

4 green onions, sliced

1 TBS coconut oil

2 TBS wheat free tamari or coconut aminos

1 TBS freshly grated ginger

1 TBS freshly minced garlic

1 tsp Chinese 5 spice powder

Directions: Prepare the ingredients for the marinade and zap with hand blender OR mince everything very finely and whisk together very well.  Rinse and pat dry chicken;  place chicken in a large baggy and pour over marinade.  Zip it up tightly and make sure every inch of the chicken is covered in goodness.  Marinate for a minimum of 3 hours and up to 36 hours if you like to prep in advance. (Veggies can also be chopped in advance)

Once the veggies are all chopped up, heat up the grill (this chicken is sooo good grilled) or heat up a large pan to medium heat and cook chicken seperate from veggies.  No matter where you cook it, turn the chicken only once so flavor has a chance to develop on the outside.

To cook the veggies, heat up the coconut oil in a large pan to medium heat.  Add the broccoli first as it’s larger and denser than the mushrooms and cauliflower.  Once broccoli is halfway cooked, add the mushrooms, cauliflower, garlic, ginger, soy sauce and 5 spice powder.  Cook for 10 minutes, stirring often.  Add green onions and cook for another 3 -5 minutes.  Cook to desired texture.

To serve, slice or chop up chicken and top the veggies… ENJOY!

Five-Spice Orange Duck

Best Duck I’ve ever made!


1 duck breast

2 tsp Chinese 5 spice powder 

1/3 cup freshly squeezed juice from an orange

1/3 cup tamari (wheat free soy sauce) or coconut aminos if your strict Paleo

1/2 tsp orange zest

Directions: Rinse and pat dry duck breast and score the fat (cut diagonally to make diamonds).  Rub 5 spice powder all over duck.  Heat up a pan to medium high heat.  As pan is heating up, mix together fresh orange juice, orange zest and soy sauce/or coconut aminos.  Place duck fat side down when pan is hot (you should hear a nice searing sound) and cover it. The duck will take 15-20 minutes to cook; only turn it once so a nice delicious crust has the opportunity to develop.  Throughout the cooking process, drizzle the orange/soy sauce mixture over a few spoonfulls at a time  a few times.  The trick to duck is to not over cook it. Press it with a spatuala or spoon to check the texture… it should give just a bit.  Once you decide to remove it from the heat, let it sit for 10 minutes.. DO NOT CUT IT RIGHT AWAY!  It will continue to cook as it cools.  When you slice it, red juice will pour out.  Do not be alarmed, this will happen even when it’s cooked.  Now, if the meat looks raw, put it back on.  It should be SLIGHTLY pink… once it’s not longer pink, it’s no longer tender.  I served this on top of a salad; but this would also be good with sauteed carrots and dark leafy greens.

Man’s Cobb Salad

Man’s Cobb Salad

For the salad:

Boston Lettuce

Tomatoes (medium dice)

Sweet onion (sliced very thinly and caramelized)

Cucumber (medium dice)

Avocado (medium dice)

Bacon (1 slice per person, break up or chop after)

Boiled Egg (I like mine soft boiled, one per person)

1 Grilled Chicken breast per salad

Rub for Chicken: 1/4 tsp salt, 1/4tsp garlic powder, 1/4 tsp paprika, 1/2 tsp curry powder, 1/4 tsp pepper (you may have extra)

For homemade honey mustard dressing (the kind of not paleo part)

1 Tbs honey

1 Tbs dijon mustard (check for minimal ingredients)

1/2 tsp garlic powder

2 Tbs mild vinegar (coconut vinegar or white wine vinegar- stay away from white distilled vinegar as it is made from grains)

4 Tbs olive oil or grapeseed oil, you want something mild

dash of salt, and an even larger dash of black pepper

1) Prepare the rub and marinate the chicken for a few hours or overnight for extra flavor

2) Prepare the dressing by mixing all ingredients in a bowl and whisking briskly.

3) Throw the chicken on the grill; chop up the veggies, brown the bacon and boil the eggs!

4) This is super easy to prepare, isn’t it??  ENJOY!!


Grilled Shrimp Skewers

Grilled Curry Shrimp skewers on a yummy salad

The flavors of garlic, ginger, curry and lime work BEAUTIFULLY together for this Indian inspired shrimp dish.  We ate it on salad greens on which I tossed in a vinaigrette with the same flavors.  On cooler days, these grilled shrimp skewers would be wonderful in cauliflower “rice” with green onions.


1 1/2- 2lbs wild shrimp, peeled and de-veined

Juice from 1 lime

1 1/2 Tbs fresh ground ginger (I just peel a piece and use a fine cheese grater)

4 or 5 garlic cloves (smashed)

1 green onion (chopped)

2 tsp curry powder

1 tsp salt

1/2 cup olive oil

To prepare the marinade, combine all ingredients together (except the shrimp) in a bowl to be blended with an immersion blender OR combine marinade ingredients in a food processor or blender.  After shrimp is all clean, pour marinade over shrimp in a medium sized bowl and toss lightly with hands to make sure every little shrimp is coated with the marinade.  Cover with plastic wrap and refrigerate for 30 minutes.  In the meantime, you can soak the skewers so they do not burn on the grill.  Once shrimp is done marinating, slide about 5 or 6 pieces on each skewer in a “U” shape (poke through the head and the tail so that it’s nice and secure, as pictured above).  Save the remainder of marinade just in case… you want to keep the shrimp nicely coated as you skewer them and throughout the grilling process.  Fire up the grill and turn when one side is nice and brown.  Shrimp only takes about 10-15 minutes to cook, depending on the size of the shrimp.  Enjoy however you like!

Chicken, Berry and Walnut Salad with Balsamic Vinaigrette


Spring Greens with spinach

1/2 cup strawberries, sliced

1/2 cup blueberries

1/2 cup walnuts

3 chicken breasts, grilled


1/4 cup balsamic vinegar

1/2 cup olive oil

1 tsp dijon mustard (not 100% paleo, but works to emulsify the oil and vinegar)

1 tsp honey

dash of salt and pepper

Directions: Heat grill and prep chicken (wash, pat dry and sprinkle with salt, pepper and olive oil).  While chicken is grilling, whisk ingredients together for dressing (a hand/immersion blender works even better if you have one) and refrigerate until ready to toss.  Slice strawberries and give walnuts a rough chop.  When chicken is cooled, in a medium bowl, mix greens with a few tablespoons of dressing before plating.  Slice chicken and layer up salad (drizzle a bit more dressing over chicken and berries if desired).  Enjoy!

Salmon Cakes with Avocado-Cucumber Cream and Fried Egg

For Salmon cakes:

1.5 lb fresh salmon

1 cup almond flour

2 eggs

1/4 cup chopped fresh dill

1 Tbs wheat free Tamari (soy sauce)

Juice of 1 lemon

1/2  tsp garlic powder or 2 fresh minced garlic cloves

1/2 tsp salt

1/4 tsp  cayenne pepper

a few grinds of freshly ground black pepper

2 thinly sliced green onions

Pre-heat oven to 375 degrees.  Place foil on top of baking sheet.  Wash and dry salmon, then sprinkle salmon with salt and pepper and a drizzle of olive oil.  Bake for 15 minutes or until fish flakes with fork.

While salmon is baking, prepare the remaining ingredients for the cakes.  Combine in a large bowl.  Once salmon is done baking, let cool for a few minutes then flake salmon and discard skin.  Combine flaked salmon and almond flour mixture and mix well with hands.  Heat up a a few Tbs olive oil in a cast-iron pan to medium-high heat.   Using a spoon as your guide, grab about a 1/4 cup of salmon mixture and make a patty.  Rule of thumb: if the patty holds together well before its sauteed, it will stay together the whole time.  Cook about 4 patties together in the pan, don’t crowd the pan!  Once you put the patty down, let it brown, don’t touch it until it’s ready to turn.  It’s ready to turn when you can easily see that the bottom is browning.  Each side will only take a few minutes.  Remember, the salmon is already cooked.  The goal here is to brown the patty’s for a delicious crunch!

For Avocado-Cucumber Cream

1 ripe avocado

1/3- 1/4 of  a medium cucumber, chopped

1/4 cup high quality mayonaise or homemade paleo mayonaise

1 Tbs champagne vinegar or Lemon juice

Salt and pepper to taste

Directions:  Combine all ingredients into a food processor (a blender would get the job done as well) and process until creamy.

To Serve this dish, spread Avocado-cucumber mayo over salmon cake and top with fried egg; garnish with more fresh dill.  YUM!

Another way to enjoy this salmon cake: spread avocado-cucumber mayo over salmon cake; Wrap in a leaf of Boston or Butter lettuce with a slice of tomato… YUM as well :-)

Variation of this recipe:  Substitute the lemon juice/dill combo for lime juice/cilantro combo for a totally different flavor!

Blueberry Pancakes

Dry ingredients:

1 1/2 cups almond flour

1/4 tsp baking powder

1/4 tsp baking soda

1/4 tsp salt

Wet Ingredients:

1/4 cup melted coconut oil, grass-fed butter, or earth balance butter substitute plus 2 Tbs for pan

2 Tbs raw, local honey

1 tsp quality vanilla extract

2 free range eggs

Optional: Blueberries

Directions: Heat up 2 Tbs fat of choice in a large non-stick pan to medium-low heat (cast-iron is best).  In a small bowl mix dry ingredients together.  In a separate bowl or liquid measuring cup, mix all wet ingredients together in order of how they are listed.  Add wet ingredients to dry ingredients and mix well.  Spoon dollops of batter into pan.  Carefully drop a few blueberries onto the pancakes.  Flip when bubbles start to form, about 3 minutes; (note that batter will not form as many bubbles as a wheat flour batter.  Recipe makes about 6-8 small pancakes.  Eat plain or serve with a small bit of 100% pure maple syrup.  Note* Paleo pancakes should be eaten sparingly, not daily :-)

Garlic, Lime and Tamari Marinated Chicken with Asian Slaw

Ingredients for marinade:

Juice of 1 lime

1/2 cup Tamari (wheat free soy sauce or coconut aminos if you are soy-free)

3 garlic cloves (minced)

1/2 cup cilantro (chopped)

1/2 cup oil (sesame oil would add really wonderful flavor to this dish, or you could use your default oil such as olive oil, what I used)

Dash of cayenne pepper to taste

Other ingredients:

2 lbs boneless, skinless chicken thighs

1 head of green cabbage

5 Medium carrots, cut into a large julienne (2 in x 1/4 in)

3-4 Green onions, sliced on the bias

1/4 cup fresh cilantro to garnish


1. Combine all marinade ingredients together and whisk well.  Pour 2/3 of marinade over chicken in a medium sized bowl and mix with your hands just to ensure all the pieces are coated.  Reserve 1/3 for slaw and topper.  Refrigerate chicken for at least 1 hour prior to grilling (you want to GRILL this chicken, I promise!)

2. When ready to prepare, heat grill to a relatively low setting (you know how chicken grills on your grill!).  While chicken is grilling, slice up cabbage and carrots.  Heat sesame oil or coconut oil in a large pan over medium-high heat.  Add carrots and cabbage and saute (lower heat if it starts to burn) stirring occasionally and cook for 5 minutes.  Add the remainder of the marinade to the cabbage and carrots and cook for another 5-10 minutes.  Cook them to about 70% so they still have some crunch and add the green onions, then remove from heat.

3. To serve, put chicken on top of veggies and drizzle more sauce from the pan onto the chicken and sprinkle with cilantro.  ENJOY!

***Another way to eat this is a cold Asian Chicken Slaw.  To enjoy cold, marinate the veggies separately from the chicken.  Grill the chicken in advance and then refrigerate.  When time to serve, mix it all together.  YUM!


Taco Salad with Caramelized Onions and a Cilantro-Lime Dressing

This is super easy and fast to make…


For Meat:

1 tsp coconut oil

1 lb ground turkey or lean ground beef

1 tsp garlic powder or 2 garlic cloves

1 tsp cumin

1 tsp chipotle chili powder (this will have a kick; if you use regular chili powder, add some ceyanne pepper for some kick)

1 tsp salt

For caramelized onions:

1 tsp coconut oil

1 yellow or sweet onion, cut in half from top to bottom, then sliced

dash of salt

For the Salad:

1/2 head of iceberg lettuce, roughly shredded

1 small tomato, sliced

1 avocado, sliced

For the dressing:

Juice of 1/2 lime

juice of 1/2 lemon

1 garlic clove, minced

1/4 cup chopped cilantro

1/4 cup avocado oil (or olive oil if you don’t have any)

salt and pepper to taste

Optional Addition: your favorite salsa to the top of the salad


1. Prepare the salad dressing first so the flavors can develop: whisk together the lemon juice, lime juice, garlic, oil and salt and pepper or use a hand blender to emulsify, then refrigerate until ready to assemble.

2. Heat coconut oil in a medium pan to medium high heat.  Add meat and let sit for 5 minutes to develop browning.  Stir and add seasonings.  If it sticks to the pan, de-glaze with a few Tbs of water.  When cooked through, remove from heat and save to top off salad.

3. While meat is browning, heat up 1 tsp coconut oil a small pan to medium low heat.  Chop onion and add to pan.  Sprinkle with a dash of salt.  Let onions sit before stirring.  Medium-low heat will caramelize the onions; if they start to burn, turn down the heat.  Stir occasionally; the more they sit, the better they darken, but pay attention to them.  This process will take about 20 minutes and they will be sweet and brown :-)

4.  Chop lettuce, tomatoes and avocado and toss lettuce and tomato in a bowl with the dressing (save avocado for garnish and so it doesn’t bruise).

5. Assemble salad with the veggie base, then the caramelized onions, then the meat, then the salsa, then the avocado.  Garnish with a bit more cilantro.  You won’t miss the corn chips!!


Cajun Salmon with Cauliflower “Rice” and Oven Roasted onions and tomatoes


For every 1 lb of wild sockeye salmon:

1/4 tsp salt

1/4 tsp pepper

1/4 tsp garlic powder

1/4 tsp dried thyme

1/8 tsp or a dash of red pepper flakes (depending on your heat preference)

1 tsp high quality dijon mustard

For Cauliflower Rice:

1 head of cauliflower

2 Tbs olive oil

2 cloves of garlic, minced

1/2 cup diced onion

1 tsp dried thyme

1/2 tsp salt

1/2 tsp pepper

For tomatoes and onions:

1 Tbs olive oil

1 ripe tomato, cut into 8 slices

1 onion, cut into 8 slices

1/4 tsp salt

Directions: Pre-heat oven to 400 degrees and place sliced onions and tomatoes in a small baking dish and drizzle with 1 Tbs olive oil and sprinkle salt on top. Bake for 20-30 minutes until onions caramelize and tomato skin is wrinkly. While those are getting yummy, break cauliflower heads off of the main stem (small stems will naturally remain) and steam until soft. Prepare salmon rub; in a spice bowl, mix in all spices and dijon mustard and rub on top of salmon. Heat 1 Tbs olive oil in cast-iron or non-stick pan to medium heat. Place salmon RUB side down first to create a crust from the rub and so the yummy omega-3 fats from the skin drip into the salmon. Turn over after a few minutes and cook skin side down. Remove from heat when its 90% cooked through because it will continue to cook after.

In a medium pot, heat 1 Tbs olive oil to medium heat. Add the 2 minced garlic cloves and diced onions for the cauliflower. Cook for 2 minutes or until the onions and garlic become fragrant. Add steamed cauliflower, the remaining 1 Tbs olive oil and spices. Mash well with a potato masher, hand blender or fork just so the cauliflower begins to look like “rice.” Don’t over work the cauliflower or you will end up with mashed-potato like cauliflower.

Plate with “rice” on the bottom, lay the salmon on top and pile on the tomatoes and onions and enjoy! This would be REALLY good with green peppers. You could add the green peppers to the rice when you saute the garlic and onions, or you could roast them with the tomatoes and onions :-)


“Mandi Bars”

Mandi’s Brownie Bar

Mandi’s Brownie Bar (dessert or post-workout snack)


1 1/2 cups raw almonds

1 1/2 cups raw walnuts

2 cups dates, pitted

1/4 cup organic or other high quality cocoa powder


a light dash of salt

About 1 Tbs water (more will be needed if you added 1/2 cup of egg white protein powder)


Pour all ingredients into a food processor and mix.  Begin by adding a few drops of water and continue to pulse.  Continue pulsing and adding water until it comes together.  Be careful not to add too much water or it will be wet and sticky.  Spread into an 8×8 baking dish and flatten and spread with hands.  Cover and refrigerate.  It will harden up from the cold and be ready to eat in about an hour.  Enjoy… these are dangerous.


Arroz (Coliflor) Con Pollo (Cauliflower Rice with Chicken)


6-8 pieces of dark meat chicken (breasts are fine too)

1 TBS Adobo seasoning

1 TBS Coconut oil

1 Large head of cauliflower

1 green pepper, diced

1 onion, diced

4-6 minced garlic cloves

1 cup freshly diced tomatoes, or 1 can of diced tomatoes

1/2-1 cup chicken stock

1 TBS Tumeric

1 tsp black pepper

1 tsp red pepper flakes

Salt to taste

2 tsp cumin

Pre-heat oven to 350 degrees. On stove top, heat coconut oil up to medium high heat In a large pan (cast-iron works great). Rinse, dry and season chicken with Adobo seasoning and add chicken to pan once hot. Brown Chicken on both sides and remove chicken from the pan and set to the side (chicken will finish cooking in the oven). Into all the chicken goodness add onions, garlic and green pepper and sautee for 5 minutes; then add cauliflower, tomatoes, spices and chicken broth. Place browned chicken on top of this mixture, cover and bake for 20-30 minutes.

Almond Flour Crusted Chicken Tenders

When I butcher up my own whole chickens, I always put aside the chicken tenders in a bag in the freezer and add to it every week. At the end of the month I end up with 8-10. Here is one of the ways we eat them. I also use it as my emergency protein; they thaw and saute quickly and make an easy meal as a chicken salad.

For 8-10 Tenders:

3/4-1 cup almond flour (depending on how many tenders)

1 1/2 teaspoons garlic powder

1 Tbs dried onion flakes (or 1 tsp onion powder)

1 tsp salt

1 tsp pepper

1-2 eggs

1-2 Tbs water

1 tbs olive oil

For dipping sauce:

Equal parts high quality mustard (like Annie’s Organic Dijon mustard) and Honey

Pre-heat oven to 375 degrees. Drizzle olive oil on baking sheet. In a shallow bowl combine almond flour and all spices. In a second shallow bowl, combine beaten egg and water. Lightly salt and pepper chicken tenders and dip one by one in egg wash and quickly dredge in almond flour mixture, and place on baking sheet. Repeat until all the chicken tenders are coated. If you have left over almond flour mixture, sprinkle the remainder over tenders. Bake until golden brown, about 25-30 minutes. Serve with sweet potato fries or your favorite salad.

Meatballs with Cauliflower “Cous-Cous”

Italian Meatballs with Cauliflower “Cous-cous”


2 lbs Ground Turkey or Ground Beef

3/4 cup almond flower

1 egg with ground turkey, 2 eggs for ground beef

1 tsp onion powder or 2 tsp dried onion flakes

1 tsp dried oregano

1 tbs fresh thyme

1 tbs fresh basil

1 tsp salt

1 tsp red pepper flakes

Dash of black pepper

For Sauce:

Option 1: A high quality red sauce with no sugar!

Option 2: Easy homemade sauce:

1 15-or 16 oz can of basic tomato sauce (with no added sugar)

1/2 sweet onion, diced

3 gloves garlic

A mixture of thyme, basil, oregano, parsley- fresh is better than dried here

salt and pepper to taste

For “Cous-cous”

1 head of fresh cauliflower

1-2 Tbs olive oil

1 pint mushrooms, sliced

1/2 cup cherry tomatoes, halved

salt and pepper to taste

Begin first by making the sauce: Saute onion and garlic in some olive oil until soft and fragrant. Add the sauce, herbs and spices to sauce pan and simmer on low for 1 hour.

For meatballs: In a medium sized bowl, mix together all the ingredients with your hands (because it’s fun!). Heat a Large pot or Large pan to medium heat and drizzle it with olive oil. Roll the mixture into 1 in balls and saute all around. Add sauce and cook on medium/low heat for 30 minutes (make sure meatballs are cooked thoughouly before serving).

While meatballs are simmering, chop cauliflower into pieces and process in a food processor until completely broken up. If you don’t have a food processor, chop, chop and chop some more, as this will give you the texture of “cous-cous.” Heat a medium pan to medium heat and drizzle with olive oil. Add onions and mushrooms and saute for a few minutes before adding cauliflower. You may want to add more olive oil as the cauliflower will begin to absorb it and dry up the pan. Once cauliflower is done, add cherry tomatoes and cook for 3-5 more minutes, but don’t let the tomatoes dissipate or cook down too much.

Serve with meatballs and the bit of sauce left over cauliflower “cous-cous” Yum!!

Chicken and Veggie Soup

This is a very versitile recipe… Any combo of veggies work and any cut of chicken is fine.  Many different herbs can be used as well!

1 whole chicken cut into 8 pieces (2 breasts, 2 thighs, 2 legs, 2 wings) OR 4 breasts

16-20 oz Chicken stock or broth

4 celery stalks

4 carrots

1 sweet potato

1 turnip

1 onion

1 bunch of kale or collard greens

5 garlic cloves

1 bay leaf

4 sprigs of fresh thyme

3 leaves of sage

1 tbs pepper

salt to taste

Chop all veggies and herbs.  Heat a large stock pot to medium high heat and brown chicken on both sides.  Decrease heat to medium and add onions and cook until soft.  Add all veggies, herbs and spices and saute for 5-10 minutes.  Add chicken stock and cook on medium low heat for 1 hour.

Pasilla Shredded Chicken

1 whole chicken cut into 8 peices (pork loin can also be used)

1 tbs Adobo Seasoning

1-2 tbs coconut oil

1 can of diced tomatoes or 1 large diced tomato

2 diced pasilla peppers (smoked and dried pablano peppers) available at fresh market

1 diced onion

1 tbs cumin

1/3 cup cilantro

Salt and pepper to taste

1 cup water

Rinse and Dry Chicken pieces then coat in Adobo seasoning.  Heat coconut oil to medium high heat and brown chicken on both sides.  Once brown, place in crock pot and add the remaining ingredients to crock pot.  Cook for 4 hours on low.  Shred Chicken with fork and knife and discard bones and mix with all the yummy goodness it was cooked in.  Serve with plantain chips and guacamole or iceberg lettuce and avocado.


Chicken Stock Recipe

½ cup roughly chopped onion

2 celery stalks

2 carrots

4 garlic cloves, sliced

1 chicken carcass (buy a whole chicken and remove thighs/legs, wings & breasts- save for soup)

Bundle of fresh whole thyme, sage, and parsley

1 tsp salt

½ tsp whole peppercorns

1 liter of water


1.  Heat a large stock pot to medium heat and partially sautee, onions, garlic, carrots and celery.

2.  After about 3-5 minutes, add chicken carcass, bundle of herbs, salt, peppercorns and water.

3.  Cover and bring to a boil.  Lower heat and simmer for 1-2 hours, until you get a nice cloudy liquid.

4.  Remove from heat and let cool for 20 minutes.  Strain out veggies, carcass, herb bundle and peppercorns.

Chicken Soup Recipe*

2 Tbs olive oil or coconut oil

Pieces from 1 whole chicken (2 thighs,  2 legs, 2 breasts, 2 wings)

1 cup diced onion

4 garlic cloves, minced

4 celery stalks, sliced

6 carrots, sliced

1 tsp fresh thyme, chopped

1 tsp fresh sage, chopped

1 tsp fresh parsley, chopped

1 liter of homemade chicken stock

Salt and pepper to taste


1.  Heat oil to medium heat in a large stock pot

2.  Cook onions until browned and slightly transparent

3.  Add all chicken pieces and brown both sides

4.  Add celery, carrots and garlic.  Sautee for another 5 minutes just to get the veggies going.

5.  Add herbs, stock and salt and pepper.

6.  Cover and bring to a boil.  Lower heat and simmer for 1 hour.  Do not over cook, or veggies will be very mushy.


*This recipe is great to eat during a cold.  For a more fun culinary experience, substitute half of carrots and celery with different veggies such as mushrooms, butternut squash, kale, parsnips, turnips, or rutabegas.



1 tbs olive oil

1/2 cup diced onions

2 lbs ground turkey

2-3 medium heat peppers such as pablano (chop finely using food processor)

½ head cauliflower (chop finely in a food processor)

5 cloves of garlic, minced

1 ½ tbs Chili powder

1 tsp cumin

1 tsp oregano

1 can of fire roasted tomatoes

½ can tomato sauce (with no added flavors except garlic or onion)

¾ -1 cup of tomatillo salsa (optional; if you don’t use this salsa, use the whole can of tomato sauce)


1. In a large pot, drizzle enough olive oil for only the onions and heat to medium-low.

2. Once the onions are caramelized, add the turkey and season with salt and pepper.  Allow the outside of some pieces to brown.

3. Add Cauliflower, peppers, garlic, and dried spices and cook for 5-10 minutes.

4. Add the tomatoes, tomato sauce, and salsa.  Cover and simmer for 2 hours.  This freezes very well…


Creamy Butternut squash and Chicken soup


3 slices of bacon

¾ cup diced white or yellow onion

4 chicken breasts, cut into bite size pieces

¾ cup diced celery

4 parsnips, diced

2 cups diced butternut squash

1-2 tsp pepper (your taste)

Salt to taste

2 tsp nutmeg

1 tsp dried sage

3 cups chicken broth

1 cup coconut milk (canned, full fat)


1.  Heat 3 slices of bacon to medium heat in a large stock pot.

2.  Once there is some fat released from the bacon (about 5 minutes) add the diced onion

3.  Once onions begin to appear translucent, add the cut up chicken breasts and turn heat to medium high to get some color on the chicken, only for 5-10 minutes

4.  Once chicken is browned, lower heat to medium/medium low and add celery, parsnips and butternut squash.  Sautee together for 10 minutes, or until veggies are partially cooked- do not over cook.

5.  Add remaining ingredients and stir to combine.

6.  Cover and bring to a boil; once it reaches a boil, lower heat and simmer for 1 hour.  Enjoy!


Mini Frittatas

8 eggs

5 Slices of Bacon

1 Plum tomato, or 1/4 of a medium tomato

1/4 cup high quality tomatillo salsa

Pre-heat oven to 350 degrees and grease a 6 cup muffin tin with olive oil.   Heat a medium pan to medium heat.  Cook bacon until crispy and dice up tomato.  Crack eggs into a bowl and add salt & pepper to taste, 1/4 tsp garlic powder, and tomatillo salsa.  Evenly distribute bacon and tomato into each of the 6 muffin tins 3/4 of the way full (crack more eggs if you don’t get enough) .  Pour egg mixture over bacon and tomato and bake for 15-20 minutes until egg is cooked in center.  Variation: cook bacon or turkey bacon and sautee spinach or swiss chard and add in place of tomatoes; omit salsa.


Chimichurri Shrimp

For Chimichurri:

6 Large Garlic Cloves

1 bunch of organic parsley

1 tsp Oregano

1 tsp fresh lemon juice

1/2 tsp dried red pepper flakes or for a fresh and spicy alternative, 1/2 jalapeno or fresno pepper

Salt and pepper to taste

1/2-2/3 cup olive oil (add as needed)

Pre-heat oven to 350 degrees.  Place garlic cloves on sheet of foil and roast until soft, about 20 minutes depending on size.  They should be fragrant, soft and easy to mash.  To a blender or food processor, add all ingredients plus 1/2 cup olive oil.  Blend until smooth.  Continue to drizzle in olive oil until blended together smooth as pictured.  Stir into sauteed shrimp.  Also can be served on top of chicken, steak or used as a marinade, as it is very flavorful!


Shrimp & Scallops in a Garlic, Olive Oil and White Wine Reduction (almost Paleo) with Mushrooms, Spinach and Red Peppers

1/2 lb wild shrimp

1/2 lb wild scallops

2 Tbs olive oil

2-3 Garlic cloves, smashed and minced

1/2 cup white wine

Juice of 1/2 lemon

1 red pepper, sliced

1/2 pint mushrooms

1/2 lb spinach

Heat 1 Tbs olive oil to medium heat and add red peppers and mushrooms and cook most of the way through and then add spinach.  At the same time, start a large stainless steel pan, drizzle 1 Tbs olive oil and heat to med/high.   Add shrimp, scallops & garlic.  Do not stir, only flip once halfway through (only a few minutes each side).  Once the pan is brown and they are almost cooked through, turn down heat to med/low and de-glaze the pan with the white wine, scraping the yummy brown bits that becomes part of the sauce.  Add veggies & lemon juice and mix up and yum!

Plantain Chips with Homemade Salsa and Homemade Guacamole

The best salsa and guacamole is made FRESH, but the flavors also need a few hours to “marry” together. I recommend making the salsa and guac at least 2 hours in advance and making the chips fresh.


3 medium tomatoes, quartered

1/2 white onion

1/4 of a jalapeno (or to taste)

1/4 cup cilantro

1 clove of garlic

Juice of 1 lime

dash of salt

Place all ingredients into a food processor or blender. If you like your salsa chunky, only blend 1/2 the amount of tomatoes and dice the others and add to blended salsa. Feel free to tweak the recipe to your liking! Salsa is a very individual kind of thing!


3 RIPE avocados

Juice of 1 lime

1/4 cup cilantro

1/2 onion

1/4 jalapeno

1/4 teaspoon salt

1/4 teaspoon garlic powder

Place all ingredients into a food processor or blender (food processor works best). Blend until slightly chunky. If you accidentally add too much jalapeno for your liking, you can “cut” the heat by adding a bit of diced tomato. I don’t know why it works, but it does. If your avocados aren’t perfectly ripe, don’t even bother making quac! The trick to good guac is good avocados.

Plantain Chips*

1 Tbs Olive oil

1/2 to 1 plantain per person (depending on size of plantain)

Dash of salt

Pre-heat oven to 400 degrees. To peel the plantains, cut off both ends and cut a slit lengthwise along the plantain but not into the fruit. This should allow you to EASILY peel the skin off. Slice the plantain diagonally, making each slice as long and thin as possible. Place on baking sheet and drizzle olive oil and salt. Use your hands to make sure plantains are coated evenly with oil and salt. Bake for 20-30 minutes or until brown and crispy. The bottom will brown first, so check them after 20 minutes.

*Although technically Paleo, plantains are very starchy and should be eaten post-WOD.

Crock-Pot Stuffed Green Peppers

4 Green peppers, with tops chopped off and de-seeded

1/2 head cauliflower

1 Carrot, grated

1 onion, diced

4 cloves of garlic

1/2 lb of mild italian chicken sausage removed from casing

1/2 lb of ground beef (or ground turkey)

6oz tomato paste

1 tomato, diced

1 tsp of each: chili powder, cumin, oregano

1/2 tsp of salt, 1/2 tsp pepper

1/2 cup water

In a food processor, breakdown cauliflower into bits.  If you don’t have a food processor, chop it until it breaks into bits.  Place cauliflower into large bowl.  Add remaining veggies, meat, tomato paste and spices.  Mix together with your hands!  Because, my dear, it’s fun!

Place peppers in crockpot and spoon mixture into peppers.  Poor the water around the peppers and cook either on low or high!  I just cook it for the number of hours from when I had time to put this together until dinner time!  That is the beauty of owning a slow-cooker!


Baked Asparagus with Tomatoes and Pine Nuts- a simple side dish!

1 lb Asparagus

2 TBS olive oil

1/2 cup grape tomatoes, halved

1/4 cup pine nuts

Pre-heat oven to 400 degrees.  Grease baking dish with drizzle of olive oil.  Break rough ends off of asparagus and drizzle with olive oil. Bake asparagus for 10-15 minutes.  Remove from oven and add tomatoes and pine nuts.  Bake for another 10-15 minutes until asparagus is tender, tomatoes are roasted and pine nuts are toasty!  Serve with Baked Chicken, Grilled Steak or pork chops.

Easy Crockpot Chicken

Easy Crockpot Chicken

All you need in your crockpot is a whole chicken (or to avoid small bones buy the pieces seperately or quarter it yourself), some veggies and some sort of liquid. Depending on the amount of water in the meat/veggies, depends on the amount of liquid you’ll put in. Less liquid makes for less soupy crockpot. There are many substitutions you can make in this recipe.

1 whole chicken (or chicken breasts would work well with this recipe)

1 16oz jar of Paleo-friendly tomato sauce (no sugar!) or you can make your own sauce

1 zucchini, chopped

1 yellow squash, chopped

1/2 yellow onion, chopped

1 pint mushroooms

3 garlic cloves, crushed

salt and pepper to taste

1/2 cup water

Rinse and remove organs from chicken. Place in crockpot. Put veggies on top and around chicken. Pour sauce and water over chicken and veggies. Jiggle pot to make sure air is removed from the bottom or you’ll burn that spot. Set crockpot to the desired time to eat. Enjoy!





This is a salad from Bistro 1245 on University Avenue in Gainesville. It was originally Salad Nicoise with Ahi Tuna. Turns out that so many Patrons ordered it with duck breast instead of Tuna, they decided to put it on the menu that way. Aaron and I have been ordering this salad for 2 years and I finally decided to make it at home… and so can you!

Recipe serves 2

1 lb duck breast

1/4 cup steamed & blanched green beans

1/4 thinly sliced and sauteed onions

1/4 cup tomatoes

1 or 2 hard or soft boiled eggs, however you like them

1/2 of an avocado

For Citrus Vinegarette:

1/4 cup Juice from an orange

Small squeeze from 1/2 lemon, just  a spritz

1 Tbs white wine vinegar

1/2 tsp honey

1/2 cup Avocado Oil

sprinkle of salt and pepper

Rinse duck, pat dry and sprinkle both sides with salt and pepper. Grill duck like you would chicken, only it can be left slightly pink in the middle.  While duck is being closely monitored on the grill, prepare the other ingredients for the salad; boil the eggs, blanch the green beans, sautee the onions,  blend up the dressing,  and chop the tomato and avocado.  Toss together greens and tomatoes in the dressing and plate the others around the greens for an aesthetic plate.  Let duck cool for 5 minutes before slicing; serve atop greens.  Enjoy Duck-coise!

Almond Crusted Chicken with mashed cauliflower and southern greens

Almond Crusted Chicken with mashed cauliflower and southern greens with bacon

For Chicken:

1.5 lbs chicken cutlets or chicken breasts

1 egg, beaten

1 cup almond flour

2 garlic clove, finely chopped and mashed

1 tbs of all purpose seasoning (list herbs here)

For Cauliflower:

1 head of cauliflower

¼ cup yellow onion, finely diced

1 garlic clove, finely chopped and mashed

2 Tbs olive oil

¼ cup- ½ cup of coconut milk

Salt and pepper to taste

For Greens:

1 bunch of collard greens or chard

2 strips of bacon (or turkey bacon)

¼ cup yellow onion, finely diced

2 Tbs olive oil

¼ cup water

Steam cauliflower; Pre-heat 1Tbs olive oil or coconut oil in a large pan to med heat (cast iron works great with this recipe if you have one. If not, use non-stick pan). While that’s going, rinse and dry chicken cutlets. Slice breasts in half if using breasts and voila you have a rough version of a cutlet. Lightly salt and pepper chicken. Beat one egg in flat bowl (used for dredging). On a dinner plate or large bowl, mix together almond flour, garlic and seasoning. Begin dredging chicken in egg and then coating with flour mixture and place in heated pan.

While chicken is cooking, prepare one pot for cauliflower and one deep pan or pot for collards. Heat both to med heat. For cauliflower: Sautee onions in a medium sized pot. When onions are soft and slightly browned, add steamed cauliflower and remaining ingredients for cauliflower. Beat with electric mixer until it looks like mashed potatoes. The more stems you cut off of your cauliflower, the creamier these will be. Add more coconut milk if too chunky.

For collards: Sautee onions and bacon in olive oil until onions slightly brown. Stir in collards and cook for a few minutes before adding the water. Once you add the water, cover and cook until they turn from bright green to “army green” and stems are soft. Enjoy your southern meal, Paleo style!

Chicken, apple and walnut salad

chicken, apple and walnut salad

Chicken, apple and walnut salad

2 chicken breasts

1 chopped apple

1 cup Valdosta Walnuts *

1 cup Paleo Mayo or HIGH QUALITY MAYO

2 TBS honey

Preheat oven to 350 Degrees; bake chicken for 45 minutes or until done; When cooled, pull apart. Mix chicken with remaining ingredients. *You can purchase these at Publix and other stores in our area. To make your own (which is definitely the more Paleo option) coat walnuts evenly in a mixture of canola oil, honey and pepper. Bake 15-20 minutes- do not burn! Omit may and remainder honey. Enjoy for lunch!

Procuttio, sun dried tomato and roasted red pepper stuffed chicken

Procuttio and sun dried tomato stuffed chicken

4 chicken cutlets or breasts

4 slices of prosciutto

1/4 c sliced sun-dried tomatoes

1/4 c roasted red peppers (make yourself or make sure jar has simple ingredients)

1-2 tbs capers (omit these salty legumes if you are 100% paleo)

1/4 c black or kalamata olives (optional)

2 tbs first cold pressed extra virgin olive oil

1-2 cups of marinara sauce (if you buy in a jar, make sure it has no added sugar or preservatives; look for simple ingredients!)


Pre-heat oven to 375 degrees. Grease 8 x 9 baking dish with a drizzle of olive oil. Prepare and lay out procuttio, sun dried tomatoes, peppers to be stuffed; I prefer the tomatoes and peppers sliced to 1/4 of an inch. Rinse and dry chicken. If using chicken breasts, butterfly the breasts so that they are only connected by one long side. Layer Procuttio and other ingredients. Fold over breast and secure with toothpicks. If using cutlets, layer procuttio and other ingredients, roll and secure with toothpicks. Cover with sauce and bake breasts for 30-45 min (depending on size of breasts); bake cutlets for 30 minutes. Serve with basic vinegarette salad. I topped my salad with tomatoes and toasted pine nuts.

Oven Roasted Chicken

1 whole chicken

2 tablespoons of minced garlic

1 tablespoon of fresh thyme leaves

Salt & pepper to taste

4 tablespoons of olive oil

Pre-heat oven to 400 degrees.  Rinse chicken and remove giblets.  With a pair of kitchen shears, remove backbone of chicken.  Lay chicken flat on to oiled roasting pan (push chicken flat against pan).  In a small bowl, combine garlic, thyme, salt, pepper and 3 tbs of olive oil.  Muddle together just slightly to combine (or rub ingredients with fingers).  Insert some of the rub under chicken skin and put the rest of on top of the skin.  Roast in oven for about 50 minutes.  Remove chicken from oven and let sit for 5-10 minutes before cutting so it doesn’t lose the natural juices.  Serves 4.

Chicken with Plantains and Guacamole

For guacamole:

2 ripe avocados

1 jalapeno or Anaheim pepper, finely diced

juice of 1/2 a lime

1/4 cup of chopped cilantro

1/4 cup of diced onion

dash of salt

For Plantains:

2 plantains, peeled and sliced lengthwise

About 1/2 cup of Coconut oil (this will be more eyeballed than actually measured)

Dash of salt

For Chicken:

2-3 chicken breasts, cut into pieces (or 1 lb of ground turkey)

1 tbs olive oil

1 tbs of your favorite taco seasoning (gluten-free, sugar free)

Start by preparing guacamole.  Combine all ingredients into medium sized bowl and mix well.  I like mine a little chunky so I only mixed it in the bowl.  If you prefer it smooth, you can put it in a blender and blend to your desired consistency. Chill in refrigerator until ready to serve so flavors can marry.

Next, heat coconut oil to medium-high in a pan.  Place plantain slices in pan and do not turn until the down side is crispy.  They will be easy to move when they are ready to turn over and tough to move when still soft.  You will have to do about 2 batches.  Dash very lightly with salt after they are removed from heat.  These can also be baked at 350 degrees for 20 minutes.  Drizzle melted coconut oil and salt and pepper before baking.  They are more like chips when baked.

While the plantains are cooking, heat olive oil in a seperate pan to medium heat.  Rinse, dry and cut chicken and place in heated pan.  Add seasoning and a TBS of water.  Cover and stir occasionally.

Serve with diced tomatoes and chopped lettuce greens.  Serves 2 or 3 for a meal and 4-6 for an appetizer.

Scrambled eggs with smoked salmon avocado and onions

1 serving:

1 tsp olive oil or coconut oil

2-3 eggs

1-2 oz smoked salmon (easy to eye ball amount that you would like)

¼ of an avocado

1-2 Tbsp chopped white onion (green onion would work well too)

Heat up oil in a small pan on med to med low heat.  Sautee onions for a minute or two until soft.  Crack and scramble eggs in a separate bowl.  Add salmon, avocado and eggs to pan.  Stir occasionally.

Baked Wild Salmon with fried egg and avocado