Pumpkin Bread



  • 3 Eggs (organic/pasture raised, if possible)

  • 3/4 cup Unsweetend Almond Butter

  • 1/3 cup Maple Syrup

  • 1/2 cup Pureed Pumpkin

  • 3 tbsps Coconut Oil

  • 1/2 Lemon (juiced)

  • 1/4 cup Coconut Flour

  • 2 tsps Cinnamon

  • 1 tsp Nutmeg

  • 1/3 tsp Baking Powder

  • 1 1/2 tsps Ginger (grated)

  • 1/4 tsp Sea Salt

  • 2 tbsps Ground Flax Seed


  • Preheat oven to 350. Lightly grease a loaf pan or line it with parchment paper.

  • In a blender or food processor, combine your eggs, almond butter, maple syrup, pumpkin puree, coconut oil and lemon juice. Blend until smooth and creamy. (can also mix with hand mixer)

  • Add the coconut flour, cinnamon, nutmeg, baking powder, ginger, flax and sea salt. Blend again until smooth.

  • Transfer the batter into the loaf pan. Bake for 40 to 45 minutes. (Test with a toothpick. It will come out clean when the loaf is finished.)

  • Remove the loaf from the oven and allow to cool in the pan for at least 15 minutes. Remove from the pan and let cool entirely before slicing. Enjoy!


  • Store in an airtight container in the fridge for 4 to 5 days. If not eating right away, wrap and store in the freezer.

  • Prefer muffins? Bake in a muffin tin instead of a loaf pan. Baking time will decrease to 30 to 40 minutes.

  • Make it Sweeter by stirring in a handful of dark organic chocolate chips to the batter before baking (I love Enjoy Life and Pascha)

"Creamy" Chicken and Rice Soup



  • 5 slices Organic Bacon (chopped, recommended pasture raised pork without antibiotics & hormones and nitrate free)

  • 1 cup Yellow Onion (chopped)

  • 1 cup Carrot (shredded or finely chopped)

  • 1 cup Celery (chopped)

  • 1 tbsp Dried Thyme

  • 8 ozs Mushrooms (8oz package, sliced/chopped)

  • 4 Garlic (cloves, minced)

  • 4 cups Organic Chicken Broth (organic, low sodium)

  • 1 cup Water 4 cups Kale Leaves (chopped)

  • 1 tsp Sea Salt (kosher)

  • 1 tsp Black Pepper

  • 4 ozs Chicken Breast (chopped or shredded)

  • 1 cup Wild Rice (cooked, omit if Paleo)

  • 1 cup Organic Coconut Milk (full fat)

  • 1/3 cup All Purpose Gluten Free Flour (use coconut or almond flour if Paleo)


  • Heat a Dutch oven over medium-high.

  • Add bacon to pan; cook 4 minutes or until crisp. Remove bacon from pan and reserve 1 tablespoon drippings.

  • Add onion, carrot, and celery to pan and sauté 3-5 minutes. 3.

  • Add thyme, mushrooms, and garlic and sauté another 5 minutes.

  • Add stock and 1 cup water and bring to a boil. Reduce heat, and simmer around 10 minutes or until vegetables are tender.

  • Add kale, salt, and pepper; cook 3 minutes. Stir in chicken and rice.

  • Combine coconut milk and flour in bowl with a whisk. Stir into soup; cook 2 minutes or until thickened. Top with bacon (optional).


  • I recommend organic ingredients when possible or chicken fed a vegetarian diet without any hormones or antibiotics.

  • Prefer a plant-based diet? Make without the bacon or chicken; however, recommend adding a bit more salt and use coconut oil to sauté the vegetables in place of the bacon drippings.

  • Meal prep ideas: Cook rice and chicken in advance (or use from a meal earlier in the week). Leftover or rotisserie chicken work great for a quick meal.

Berry Cauliflower Smoothie Bowl



  • 1 cup Frozen Cauliflower

  • Frozen Blueberries

  • 1/2 Banana

  • 1 tbsp Ground Flax Seed

  • 1 1/2 tsps Apple Cider Vinegar (Start slow with 1 tsp and work up to 2 tsp)

  • 2 tbsps Vanilla Protein Powder (Use one serving/scoop. I like @perfectketones , @ancientnutrition and @drinkorgain.)

  • 1 cup Unsweetened Almond Milk (Add more if desired for a smoothie (versus a thicker bowl consistency).)

    Optional topping:

  • 1 tbsp Walnuts

  • 1 tbsp Unsweetened Shredded Coconut

  • 2 tbsps Blueberries

  • 1 1/2 tsps Pumpkin Seeds


Combine all ingredients into your high speed blender until smooth and enjoy!⠀

Thai Coconut Squash Soup



  • 4 cups Butternut Squash (Can use other varieties of squash as well such as delicata or amercup. Equivalent of one large squash.)

  • 1 tbsp Extra Virgin Olive Oil

  • 1 Sweet Onion (diced)

  • 2 tsps Ginger (grated)

  • 1 tsp Sea Salt (Add another 1/2-1 tsp, if desired)4 Garlic (minced)

  • 1 tbsp Sriracha (choose a cleaner brand like Sky Valley)

  • 2 tbsps Thai Red Curry Paste

  • 2 cups Organic Vegetable Broth

  • 1 can Plain Coconut Milk (I like Thrive Market or Native Forest brands)

  • 1/4 cup Cilantro (chopped (plus more for garnish))

  • 1 Lime (juice of 1/2-1 lime)

  • 2 tbsps Pumpkin Seeds


  1. Preheat oven to 425. Cut squash in half lengthwise and scoop out the seeds. Place on a baking sheet with the flesh side up and bake in oven for 45 minutes or until tender. (Roasting time will depend on the size of your squash.)

  2. Remove squash from oven and let cool. Use a spoon to carve out the flesh and set aside. Discard the skin.

  3. Place a Dutch oven or large pot over medium heat and add olive oil. When the oil is hot add the onion and garlic and saute for about 3-5 minutes or until soft. Add the ginger and saute another couple of minutes, stirring occasionally so as to not burn.

  4. Add in the curry paste and sriracha and stir to incorporate. Then add the coconut milk, stock, cooked squash, cilantro and salt and pepper. Stir, bring to a simmer, cover and cook for 10 minutes. Alternatively, if you don't want to roast the squash in advance you can simmer and cook the soup, covered, until the squash is tender, about 45 minutes to 1 hour.

  5. Add in the lime juice. Transfer soup to a blender or use an immersion blender to puree until the soup reaches a smooth, thick consistency.

  6. Divide soup between bowls and garnish with cilantro and pumpkin seeds. Enjoy!


Want more spice?

This soup has great flavor but feel free to add more sriracha, if desired. I also added a few drop of cilantro doTERRA essential oil as I was running low of the fresh herb and it tasted great!

Time Saving Techniques:

Purchase pre-cut and peeled squash. Roast in advance (up to a day in advance) and store in fridge until you make the soup. Use bottled lime juice (about 1 Tbsp).

Chocolate Cauliflower Smoothie Bowl



  • 1 cup Unsweetened Almond Milk

  • 1 cup Frozen Cauliflower

  • 1/2 Banana (frozen if desired)

  • 1 tbsp Chia Seeds

  • 2 tbsps Cacao Powder

  • 1 tbsp Almond/Nut Butter (unsweetened)

  • 2 tbsps Chocolate Protein Powder (Equivalent of one serving)

  • 1 tbsp Cacao Nibs (Topping optional)

  • 2 tbsp Paleo Friendly Granola (Topping optional)

  • 1 tsp Unsweetened Shredded Coconut (Topping optional)


  • Combine all ingredients into your blender. Blend until smooth, pour into bowl, add

    desired toppings and enjoy!


  • No Almond Milk? Use any other kind of milk like cashew, hemp or rice instead.

  • No Collagen Powder? Omit or use protein powder instead.

  • This is a substantial serving that is not light on calories. I like this on days when I have a good morning workout and know I won't be eating for several hours. You won't need a morning snack when you enjoy this delicious smoothie bowl!

Chicken Noodle Soup (With Greens)



  • 8 ozs Gluten Free Pasta (Chick pea, rice or quinoa pasta.)

  • 1 tbsp Extra Virgin Olive Oil

  • 1 Sweet Onion (chopped (use any white/yellow onion))

  • 4 Garlic (cloves, minced)

  • 4 Carrots (peeled and chopped)

  • 4 stalks Celery (chopped)

  • 2 cups Whole Rotisserie Chicken (Use any cooked chicken, chopped)

  • 1 tsp Herb D'provence (or more depending on preference)

  • 8 cups Organic Chicken Broth (Homemade or high quality bone broth)

  • 1 cup Frozen Peas (thawed)

  • 1 tsp Sea Salt (1-2 tsp depending on sodium in the broth)

  • 2 cups Arugula (Use any leafy green, roughly chopped)

  • 3 Bay Leaf

  • Additional sea salt & black pepper (to taste)

  • Clean hot sauce (optional)


  • Bring a pot of water to a boil and cook noodles according to instructions on package.

  • Drain, rinse under cold water and set aside.

  • Heat EVOO in a Dutch over or large saucepan over medium-high heat. Cook onions until fragrant, about 1-2 minutes. Add carrots, celery, salt & pepper and cook for about 3-5 minutes stirring frequently to ensure they don't brown. Add garlic and cook for another minute (stirring to ensure it doesn't burn).

  • Add chicken stock, bay leaves, herb de provence, thawed peas and cooked chicken. Bring to a simmer and cook for an additional 10-15 minutes.

  • A few minutes before serving add the cooked noodles and arugula and stir to combine allowing the greens to wilt.

  • Season with salt and pepper to taste. Add hot sauce, if desired and enjoy!


  • No herb de provence? —> Skip or use any desired seasoning instead.

  • No Chicken Broth—>Use vegetable broth instead.

  • Vegan & Vegetarian—> Use vegetable broth instead of chicken broth. Use cooked chickpeas instead of chicken.

  • No Cooked Chicken? —> Cut up chicken breasts into small cubes. After sautéing the vegetables move them to the outside of the pot (add more oil if needed). Add the cubed chicken and cook for about 3-4 minutes until they start to brown; flip and cook for another minute and then

  • Refrigerate leftovers in an airtight container up to 3 days or freeze.

Easy Grilled Halibut



  • 1 1/3-1/2 lbs Halibut Fillets

  • 4 Garlic gloves, minced

  • 1 tbsp Ground White Pepper (can you black pepper too)

  • 2 tbsps Raw Honey

  • 1/3 cup Coconut Aminos (Can also use organic tamari)

  • 3 stalks Green Onion (chopped)

  • 1 tbsp Sesame Seeds (toasted)

  • 1/4 cup Grapeseed Oil


  • Combine all marinade ingredients in zip-loc bag and mix to combine.

  • Add halibut filets and refrigerate for at least 6-8 hours (or even overnight).

  • Light grill to medium high heat. Once hot, add halibut filets and cook 7 minutes per side or until fish flakes easily. Serve immediately.


  • This dish is so easy to prep yet tastes like you spent hours in the kitchen.

  • Serve with roasted sweet potatoes, green beans or any veggie you desire. You can use similar seasoning (minus the honey) on your vegetables too.