Golden Milk


  • 1 cup almond milk
  • 1/2 cup water
  • 1/2 tsp ground turmeric
  • 1 inch thin slice of ginger root, peeled and cut up into chunks (for flavor)
  • 1/4 tsp cinnamon stick
  • 2 tsp coconut oil
  • 1 tbsp honey or maple syrup
  • 1/4 tsp cayenne pepper (be careful not to add too much)


In a small pot, add all the ingredients and spices into the pot. Put pot over medium heat, and then allow milk to simmer. Continue cooking for about 2 minutes stirring the mixture so it doesn’t burn. Take off heat, remove ginger chunks and pour into mugs and enjoy!

Salmon with Grilled Tomatoes, Green Beans and Salad

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1 tbsp oil, avocado or grapeseed

2/3 lb. Salmon, wild caught is best

1/4 cup Peach jam

1/4 cup Spicy mustard

2 tomatoes with 

1 tbsp fresh basil (optional)

2 cups green beans

2 tbsp slivered almonds

1 tsp olive oil

Mixed greens 2 cups

2 tbsp cranberries

2 tbsp goat cheese

1 tbsp olive oil 

1 tbsp vinegar


Salmon and Tomatoes:  Put 1 tbsp olive oil into a pan and warm over med. heat. Mix spicy mustard and peach jam and coat the salmon with it. Put salmon skin side down in pan. Cook for 4 min and flip salmon. Add tomatoes cut side down. Cook for 3 min. and flip. Remove tomatoes when they are softened. Cook salmon until just cooked throughout. (don’t over cook or your salmon will be dry)

Green Beans:  Put 2” of water in a pot and bring to a low boil. Once water is boiling, add beans, cook on medium until crisp tender. Drain and then add 1 tsp olive oil and slivered almonds roos and cook for 2 mi.

Salad:  Place fresh greens on a plate. Add dried cranberries andgoat cheese. To make the salad dressing, pour olive oil and vinegar over salad, sprinkle with salt & pepper. 

Serves Two

Pan Seared Chicken, Couscous and Wilted Spinach

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1 box couscous (regular, not flavored)

1/4 cup grated parmesan

2 tbsp oil (divided), grapeseed, avocado, or olive oil best

1 large chicken breast (butterfly cut)

4 cups dark leafy greens (spinach, kale, turnip greens…)4-5 cloves Garlic

1/2 Lemon

1 tbsp parsley


Chicken:  Butterfly cut (cut in half length wise) your chicken breast so you have 2 thin pieces. Put 2 tbsp olive oil in pan and heat over med. heat. Once pan is hot add chicken. Cook until browned on bottom (about 4 min). Flip and turn down heat and cook until chicken is cooked throughout (about 8 min but varies according to the thickness of the chicken)

Couscous:  Start water boiling for couscous and cook according to box. When finished let sit off the heat for 5 min. then add parmesan cheese, and salt and pepper to taste.

Wilted Greens:  For the wilted greens, add oil to pan and put over med. heat. Once hot add garlic and cook for 2 min. add the greens. Cook until wilted and add lemon juice, salt and pepper

Place couscous on plate, top with wilted greens and top with chicken. Top with parsley and lemon wedge.

Serves Two

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Red Curry Sauce


  • 1 tsp coconut oil
  • 1 tsp. minced ginger root
  • 1 tbsp. red curry paste (add more or less to your liking)
  • 1 tsp. minced garlic 
  • 1 can coconut milk (13.5 oz)
  • 2 tbsp. chopped basil


Add Coconut oil to small pan. Once melted add ginger and garlic. Stir and cook for 3 min. over med. low heat. Add red curry paste and stir. Pour in coconut milk and stir. Add chopped fresh basil and serve. 

Fantastic over rice and vegetables, chicken or fish. 


Fresh and Healthy Chicken & Vegetable Stir Fry


  • 4 cups of cut up grilled chicken
  • 1 tablespoon sesame oil
  • 8 oz of sliced mushrooms (about 2 cups)
  • 4 cups of chopped Bok Choy 
  • 1/2 cup of Organic vegetable broth
  • 1/2 cup or 1 small can of water chestnuts


  • 1/4 cup of Liquid Aminos or Soy Sauce
  • 1 to 1.5 tablespoons of Sriracha Hot Sauce
  • 1 teaspoon Sesame seeds
  • 1/2 cup fresh Basil (garnish)


Turn on stove top to medium high. Put 1 tablespoon of sesame oil into a wok or large pan. Add in the chopped Bok choy, the mushrooms and the vegetable broth. Cook everything together until the mushrooms and bok choy start to get soft. For the stir fry sauce, simply mix the liquid aminos, sriracha sauce and sesame seeds together. Then add this sauce into your wok and mix stir fry and sauce together and cook on medium low for another 5 minutes. Serve with some fresh, chopped basil on top!

Serves: 5 - 6

Roasted, Balsamic Brussels Sprouts with Grapes and Goat Cheese


  • 5 - 6 cups of Brussels sprouts (quartered) 
  • 2 tablespoons unmelted coconut oil
  • 1 cup of halved grapes
  • 1 -2 tablespoons of Balsamic vinegar or glaze
  • 1/2 cup of crumbled goat cheese


Pre-heat oven to 425. Cut up the Brussels sprouts into quarters and mix with coconut oil. Cook the sprouts for about 3 minutes until the coconut oil melts. Then take the Brussels sprouts out and stir them around in the cocount oil, and cook for another 15 - 20 minutes until brown. Take the Brussels sprouts out of the oven again and mix in the grapes and Balsamic vinegar or glaze. Cook for about another 10 minutes, take out out and let cool. Then crumble the goat cheese into the sprouts and enjoy!

Serves: 5 - 6

Quick and Healthy Banana Peanut Butter Cookies!


  • 1 and 1/2 ripe bananas
  • 1 tablespoon of cocoa powder
  • 1 cup of organic oats
  • 1/2 cup of dried, unsweetened, shredded coconut
  • 2 BIG tablespoons of organic peanut butter (no sugar added)
  • 1/3 cup melted coconut oil
  • about 15 small squares of dark chocolate (I usually buy a bag called "dark chocolate morsels). 


Pre-heat oven to 350 degrees. Mash up 1 and 1/2 RIPE bananas and set aside. Then, into a blender or a ninja, add in 1 tablespoon of cocoa powder (user organic if you can). Then add in 1 cup or organic oats, 1/2 cup of your dried coconut, and 2, big tablespoons of your organic peanut butter. Blend up all the ingredients (not too long, you want the mixture to still be coarse). Mix blended ingredients into a bowl with the mashed bananas AND your melted coconut oil, and mix together well. Then, get a cookie sheet and form mixture into about 15 cookies. You can place a small (small!) square of dark chocolate on the top for a little added sweetness! Bake for 15 minutes, let cool (or don't :D) and then enjoy!

Serves: 15 cookies

Grilled Chicken over white bean, garlic mash


  • 3 cloves of garlic
  • 2 chicken breasts 
  • 1 can of great white northern beans
  • 1 lemon
  • 1 teaspoon dried rosemary
  • olive oil
  • salt and pepper


Grill or cook 2 chicken breasts. Roast 3 cloves of garlic in a pan with olive oil or in the oven until slightly brown. Once roasted, add garlic into a ninja or a blender with a 14 oz can of drained, great white northern beans. Squeeze in about 1 - 2 tablespoons of fresh lemon juice into the ninja or blender, and then blend up until ingredients are mixed well. Put white bean, garlic mash onto a plate and then put grilled chicken over mash. Sprinkle about 1 teaspoon of dried rosemary over the top of the chicken along with 1 teaspoon of olive oil. Add some salt and pepper to taste, and you're ready to eat!

Serves: 2

Pasta Carbonara


organic or GF pasta (4 servings)

2 cups ham (or 1 cup cooked bacon)

1 cup frozen peas

2/3 cup plain yogurt

1 egg

1 tsp dijon mustard

1/2 cup grated parmesan dish

1 tsp cracked pepper


Beat 1 egg in a small bowl. Add dijon mustard and parmesan cheese and stir. Cook pasta according to directions. Just before the pasta is finished add the frozen peas and ham and boil with pasta 1 more minute. Drain pasta, ham and peas and then pour back into pot and IMMEDIATELY stir in the egg mixture (pasta needs to be very hot still) then add yogurt and black pepper.

Approximately 4 servings