March 28, 2018

What’s your story?

Recently I’ve been reminded of the significant role the stories we hold as truth about ourselves play in how we view everyday circumstances.  The stories we hold as human beings are deeply personal narratives.  These narratives often emerge from our p...

March 1, 2018


2 lbs of organic green beans (snipped and washed)

2 shallots

1 thumb's length worth of fresh ginger

1 red chili pepper or 1 tablespoon of red chili paste

2 tablespoons of olive oil 


Slip and clean beans

Dice shallots and ginger

Sautee shallots, giner, an...

February 13, 2018


4 apples of your choice

1 lemon, juiced, set aside lemon to grate zest

2 tablespoons of ghee or grasped butter melted

1 tablespoon of organic vanilla 

1 teaspoon of nutmeg

2 teaspoons of cinnamon

1 pinch of salt

(feel free to enhance with nuts including almond sli...

February 6, 2018

Many dry rubs contain sugar or hidden forms of sugar.  Here's a quick and easy solution with ingredients you likely have on hand!!  Just make sure your seasonings are clean!!

1 tsp of cinnamon

1 tsp of nutmeg

1/2 tsp of ground cloves

1 tsp of Oregano leaves (dry)

1 tsp...

February 4, 2018


1-2 lbs of wild caught jumbo scallops (depending on how many you are serving. One lb. is about 8 scallops)

1 lb of fresh spinach washed and drained 

1 can of paleo approved coconut milk 

1 large pack of cherry tomatoes 

1/2 sweet onion 

1 tsp of cayenne pepper 


February 1, 2018


-One package of chicken (you can use breasts or thighs if you prefer dark meat).  Make sure you check the label on the chicken.  Chicken should be free range and antibiotic free

-One can of coconut milk (full fat)

-Carrots, onion, and mushrooms (pictured...

January 31, 2018

February is the month of hearts, flowers, chocolates and love notes.  It's also American Heart Health month!  With as much as we know today about the importance of health and wellness as vehicle to prolong life and prevent disease, the statistics related to cardiovascu...

January 29, 2018

Here's a great take on a classic!


2 large eggplants

1/4 cup of olive oil

4-6 cloves of garlic

1 lemon fresh squeezed 

1/2 tsp of cayenne pepper

salt to taste

pepper to taste


Prick eggplants with fork and roast at 350 until the begin to sleep fluid


January 16, 2018


2 28 oz can of whole peeled tomato (organic)

1 28 oz can of crushed tomato

1 head of cauliflower

1 large sweet onion

1 red pepper

3 tablespoons of organic balsamic vinegar (plus one for garnish if desired)

1 tablespoon of red pepper flakes

basil (fresh and chopped...

January 1, 2018