HF Approved Recipes

Bacon Ranch Chicken Pasta Salad

2 cups small, dry pasta, cooked to al dente
2 cups shredded chicken
1 cup frozen peas, cooked
1 cup diced tomatoes
6 slices bacon, cooked and diced
1/2 cup bottled ranch dressing
1 tsp fresh cracked black pepper
OPTIONAL: red onion or scallions diced

1. Cook the pasta to al dente and allow to cool. Try running cool water over the pasta when done to stop further cooking. Add chicken, bacon, peas and tomatoes and toss to combine.
2. Measure out bottled ranch dressing into a small bowl. Add 1 teaspoon of fresh cracked pepper and stir until combined.
3. Pour ranch dressing over pasta mixture and gently fold together.
4. Top with bacon crumbles for garnish, if desired.

Easy Summer Pasta Salad


1 pound dry pasta (we used farfalle)
1 small yellow bell pepper, seeds removed and diced
1 small red bell pepper, seeds removed and diced
1 small orange bell pepper, seeds removed and diced
1 large seedless cucumber, chopped
1 (12 oz) jar artichoke hearts in water, drained and chopped
1 pint grape tomatoes, halved
1 cup store bought balsamic dressing (use your favorite brand)
1 cup crumbled feta cheese
1/3 cup finely chopped basil
Salt and black pepper, to taste

1. Bring a large pot of salted water to a boil. Add the pasta and cook until al dente; drain, then rinse with cold water to cool.
2. In a large bowl, combine pasta, peppers, cucumber, artichoke hearts, and tomatoes. Pour the balsamic dressing over the pasta salad and gently stir to combine. Add the feta cheese and basil and stir again. Season with salt and pepper, to taste. Chill until ready to serve.

Summer Avocado Pasta Salad

8 slices bacon, chopped into one inch pieces
16 oz. Orecchiette whole wheat pasta (or small shells or bow tie – I use DeLallo)
3/4 cup mayonnaise
Juice of 1 lemon
3/4 teaspoon salt
1/2 teaspoon garlic powder
3/4 teaspoon white pepper
2 Tbsp. fresh dill
1 cup halved cherry tomatoes
1 avocado pitted, cut into chunks
10 oz. fresh English peas, cooked and drained

1. Cook the bacon until crisp; set aside on a paper towel. Crumble when cooled.
2. Cook pasta according to package directions; strain and cool. (You may need to run water over the pasta to prevent sticking.)
3. In a small bowl, add the mayonnaise, lemon, salt, garlic powder, pepper and 1 Tbsp. dill.
4. In a large bowl, add the cooled pasta, tomatoes, and peas. Toss to combine.
5. Add the dressing to the mixture; toss gently and refrigerate for 30 minutes.
6. Add in avocados right before serving. Garnish with remaining fresh dill and serve!

Pesto Pasta Salad

• 12 ounces corkscrew pasta or any short pasta type
• 1 cup refrigerated basil pesto
• 1 1/2 cups cherry tomatoes halved
• 1 1/2 cups fresh mozzarella balls halved
• 1/2 cup kalamata olives pitted and halved
• 1/4 cup toasted pine nuts plus more for garnish
• 1/4 cup diced red onion
• 1/4 cup chopped parsley plus more for garnish

• Cook the pasta in salted water according to package directions.
• Drain the pasta and run cold water over the pasta to cool it down.
• Place the pasta in a large bowl along with the cherry tomatoes, mozzarella balls, olives, pine nuts, red onion and parsley.
• Pour the pesto over the top and toss to coat evenly.
• Serve, topped with additional pine nuts and parsley for garnish.

Buffalo Chicken Pasta Salad

• 12 oz. package bow tie pasta prepared all dente
• 5.3 oz. container nonfat plain Greek yogurt
• 1/2 c. light Ranch dressing (or Tessemae’s)
• 2/3 c. buffalo sauce
• 2 1/2 c. cubed rotisserie chicken
• 1 c. celery chopped
• 2 c. cherry tomatoes halved
• 2/3 c. red onion diced
• 4 oz. bleu cheese crumbles optional
• Green or Colored Bell peppers : Optional

In a large bowl, stir the yogurt, ranch and buffalo sauce together. Toss in the pasta and toss until well coated. Add the remaining ingredients and stir until well combined. Store refrigerated.

Broccoli Pasta Salad

• Approximately 7 sweet mini peppers (orange,yellow and red)
• 1 head broccoli
• 1 C shredded carrots
• 1/3 cup dried cranberries
• 4 cups cooked bow-tie pasta (approximately 1/2 of a 12oz box, dried)
• 3/4 cup to 1 cup of Ranch Dressing…
• Salt and pepper to taste
• Slivered almonds or sesame seeds (optional)

• Cook pasta until Al dente and rinse in warm water
• Dice peppers
• Chop broccoli
• Add peppers, broccoli,cranberries and pasta
• Pour dressing over ingredients
• Cover and refrigerate at least two hours
• More dressing may need to be poured over before serving




READY IN: 1hr 15mins

Recipe From: geniuskitchen.com

• 1 tablespoon vegetable oil
• 1 1⁄2 cups sliced onions
• 2 garlic cloves, minced
• 1 cup carrot, cut into 1-inch-thick slices
• 1 cup celery, cut into 1-inch-thick slices
• 4 cups mushrooms, cut into quarters
• 1 Cup frozen peas (can use canned but add in at the end)
• 3 medium potatoes, unpeeled, cut into 1-inch chunks
• 1 (1 lb) can tomatoes, undrained, coarsely chopped
• 2 cups cooked kidney beans, black beans, or chickpeas
• 1 (8 ounce) can tomato sauce
• 1 cup water or chicken/vegetable broth
• 1 teaspoon dried thyme or Italian seasoning
• 1 bay leaf
• salt and pepper
• 3 tablespoons flour (if you want this to be a thicker, broth type stew)
• ½ – 1 C water (as needed to create volume)
• 1⁄4 cup red wine (or more chicken broth, or sub WORCESTERSHIRE sauce)
• Optional: Add in cooked chicken, ground beef, turkey or pork. Beef tips can be cooked quickly in an Instant Pot or in the soup.

1. Heat oil in a large, heavy saucepan over medium heat.
2. Add onions, garlic, carrots, celery, and mushrooms.
3. Cook 10 minutes, stirring frequently.
4. Add small amounts of water, if necessary, to prevent sticking.
5. Add remaining ingredients, except flour, 1/4 cup water, and wine.
6. Cover, reduce heat to low, and simmer 30 minutes, or until vegetables are tender.
7. Stir occasionally while cooking.
8. In a small bowl, gradually stir flour into 1/4 cup water until smooth.
9. Add to stew, along with wine.
10. Cook, stirring, 5 more minutes.
11. Remove and discard bay leaf before serving.

Optional: sub tomato paste for tomato sauce for a thicker soup

How To Roast Any Vegetable

What Vegetables to Roast

Root vegetables — like potatoes, parsnips, sweet potatoes, and carrots — are old standbys when it comes to roasting, of course, but take a look through your crisper drawer and you’ll find all sorts of roasting candidates — from crucifers like broccoli and brussels sprouts to surprises like zucchini, onions, bell peppers, and cabbage. Even tomatoes can be roasted.

If you’re not sure if a particular vegetable can be roasted, my recommendation is to just give it a try. It might not end up being your favorite way to eat that vegetable, but it’s definitely worth the experiment to find out.

Don’t Skimp on the Oil

Once you’ve cut your vegetables down into bite-sized pieces (about ½ to 1 inch cubes), toss them with some good-tasting oil. Use enough to give the vegetables with a slick, glossy coating, but not so much that you have puddles in the bottom of your bowl — a tablespoon or two will usually get the job done. Not only does the oil help the vegetables cook more evenly and crisp up in the oven, but it also adds a rich flavor that makes roasted vegetables irresistible.

I usually use a mild olive oil when roasting vegetables, but you could also use coconut oil, avocado oil, or any other oil you like to use. Also, I usually toss the vegetables with my hands so I can rub the oil into the vegetables and make sure they’re evenly coated. A scraping spatula will also work.

Last but not least, toss your vegetables with some salt. You can add black pepper or any other seasonings, as well. Again, be generous, but not excessive — add enough salt and other seasonings so that each piece of vegetable gets a little.

Give the Vegetables Space (More than You Think!)

Spread the vegetables out onto a baking sheet. You want to see a bit of space around the veggies — don’t be afraid to split them between two baking sheets if you need to. Crowding will make the vegetables steam instead of roast, and that’s the opposite of what we’re going for.

Also, make sure your oven is good and hot before you put the vegetables in to roast. I think around 375-425°F is ideal for roasting most vegetables, although you can adjust up or down as you prefer and how well you know your oven.

Roast Until You See Toast

Roast until the vegetables are tender enough to pierce with a fork and you see some charred bits on the edges. Softer, water heavy vegetables cook more quickly, while harder vegetables like potatoes will cook more slowly. Smaller pieces will also cook more quickly than larger pieces. If you’re roasting a new-to-you vegetable, start checking after about 15 minutes, and keep roasting until you see charred bits.

Those charred bits are what make roasted vegetables so good, so even if the vegetables are already tender and cooked through, keep roasting until you see the vegetables start to turn toasty around the tips and edges. If in doubt, roast an extra five or 10 minutes — it’s unlikely the extra roasting will hurt, and very likely that your vegetable will be even tastier.

Roasting Veggies from the FREEZER:

  1. Roast as above EXCEPT: Do not thaw all the way, or at all before putting in the oven. Use a higher temp than usual (depending on your oven) and cook for a little longer, again look for the golden tips.
  2. Use LESS: oil and you may possibly need to drain off some water as soon as your veggies get roasting. Depends on freezing method and how long and what types of vegetables (zucchini vs sweet potato)
  3. You may need: To use a grate or cooling rack to lift your veggies up off the sheet pan a little bit.

3 Ways to Roast Mixed Vegetables

If you’d like to make a mixed-vegetable side dish, you have three options.

  1. Roast vegetables individually: First, and easiest, you can roast the individual vegetables on separate trays and combine them after roasting. This lets you monitor how quickly each vegetable is cooking and pull each vegetable from the oven as it’s done.
  2. Pair “vegetable friends”: Second, you can pair together “vegetable friends” — ones that roast at roughly the same rate. For instance, you could roast cauliflower and broccoli together, or butternut squash with potatoes. Combine these on the same baking sheet and roast them together. If the baking sheet is getting crowded, split them between two sheets.
  3. Roast in stages: Third, you can add different vegetables to the baking sheet in stages — start roasting the hardest, longest-cooking vegetables first, and then add softer, quicker-cooking vegetables later on. If the baking sheet starts to get full, split the vegetables between two pans so you don’t crowd the them. Aim to have all the vegetables finish roasting around the same time, and remember: A little extra roasting time is unlikely to hurt.


General Roasting Times for Vegetables

Cooking times are for roasting vegetables at 425°F.

  • Root vegetables(beets, potatoes, carrots): 30 to 45 minutes, depending on how small you cut them
  • Winter squash(butternut squash, acorn squash): 20 to 60 minutes, depending on how small you cut them
  • Crucifers(broccoli, cauliflower, Brussels sprouts): 15 to 25 minutes
  • Soft vegetables(zucchini, summer squash, bell peppers): 10 to 20 minutes
  • Thin vegetables(asparagus, green beans): 10 to 20 minutes
  • Onions: 30 to 45 minutes, depending on how crispy you like them
  • Tomatoes: 15 to 20 minutes

The Only Frittata Recipe You’ll Ever Need

Frittatas are so easy, fast, and customizable that you could eat one every day of the week.

A good frittata is an egg dish that can be served for breakfast, atop a piece of toast, for lunch or dinner;  tastes as good (and arguably better) cold or at room temperature as it does warm; and can be packed with just about anything—including leftovers. Below are different ways to mix it up and some tips:

Size it Right:

Any 2-quart baking dish works well for this frittata. Classically it is cooked in a cast iron skillet. Larger dimensions will work, too, but will yield shallower frittatas and require shorter cooking times

Go Easy:

Beat the eggs only enough to blend the whites and yolks. Over-beating will cause the frittata to poof in the oven, then fall into a denser layer when cooling.

Pre-cook your Mix-ins:

While just about anything can be stirred into the egg base, you should stick to ingredients that are already cooked. For anything with excess moisture, such as sautéed greens, be sure to squeeze out any liquid first. You can also substitute dairy-free milk if needed


The frittata can be served immediately or warmed up. Once cooled to room temperature, it can stand for up to an hour. A cooled frittata can be refrigerated up to 4-5 days. Serve cold, bring to room temperature, or reheat before serving.

Chicken Quinoa Veggie Power Bowls

Need an easy and nutritious lunch or dinner option? These Chicken Quinoa Veggie Power Bowls are perfect! Packed with protein, naturally gluten free, and filled with flavor – they’re simple and tasty!

Prep Time
 20 minutes
Total Time 40 minutes
Servings 2 people


  • 2 cups cooked shredded chicken (about 1-1.5 lb)
  • 1 cups Raw Quinoa
  • 4 C Kale, de-stemmed and diced/shredded
  • 5 cups Brussels, shredded
  • 1 C Carrots, shredded
  • 1 avocado, halved + sliced thinly
  • 1/2 cup pomegranate seeds (optional)
  • 2 TBSP Feta (optional)


Lemon Tahini Sauce (or dressing of your choice)

  • 1/4 cup tahini
  • 1/2 tbsp lemon juice
  • 1/2 tbsp chopped fresh rosemary OR basil
  • 1/2 tbsp olive oil


  1. In order to cook the chicken, follow these instructions for our Easy Instant Pot Shredded Chicken. You can also use grilled or shredded chicken from leftovers, or a rotisserie chicken.
  2. Cook the quinoa as a 1:1 ratio of water to quinoa. The package may say 2:1, but you want them to be a bit firm for the salad. Think al dente. After it is done cooking, transfer to bowl and place in the fridge to cool. You can also rinse with cold water, but make sure you have a colander that can strain these little grains.
  3. Wash, de-stem and chop up kale as needed.
  4. In one large bowl, mix shredded vegetables, kale, and cooled quinoa. Serve into individual bowls and top with chicken, avocado, feta and pomegranate seeds.
  5. Once bowls are assembled – whisk ingredients for tahini sauce off to the side. Once done, drizzle on top.

Note: You can enjoy the brussels sprouts and carrots in this raw or cook them slightly. If you are cooking them – saute in olive oil for 1-2 minutes before assembling the bowls



They’re easy to make, they’re so cute and little, but man do they pack a punch when you bite into these delicious treats. You guessed it, we are talking about Energy balls! I bet we all wish we had a little more energy to get us through the day and that’s exactly what these homemade snacks do! We’ve got 10 totally tasty Energy Ball Recipes, so you can make a quick, simple, and healthy snack to munch on during the day!


1 cup (dry) oatmeal (I used old-fashioned oats)
2/3 cup toasted coconut flakes
1/2 cup peanut butter
1/2 cup ground flaxseed
1/2 cup chocolate chips or cacao nibs
1/3 cup honey or agave nectar
1 Tbsp. chia seeds
1 tsp. vanilla extract
Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour.
Once chilled, roll into balls of whatever size you would like. (Mine were about 1” in diameter.) Store in an airtight container and keep refrigerated for up to 1 week.
Makes about 20-25 balls.

Source: Click Here



8 oz. (about 1 packed cup) chopped dates
1/2 cup honey
1 Tbsp. chia seeds (optional)
1 Tbsp. ground flax seeds or wheat germ
pinch of salt
1 1/2 cups old-fashioned oats (dry, not cooked)
1 cup shelled pistachio nuts
1 cup dried cranberries
1/3 cup white chocolate chips (optional)

Combine the dates, honey, chia seeds, flax seeds and salt in a food processor, and pulse until smooth and combined. You should be able to stir the mixture — if it is too thick, add in another tablespoon or two of honey.
Transfer the mixture to a large bowl, and stir in the oats, pistachios, dried cranberries, and white chocolate chips until evenly combined. Cover and refrigerate for at least 30 minutes.
Once the mixture is cool (and easier to work with), use a spoon or cookie scoop to shape it into your desired size of energy balls. (Mine were about 1-inch in diameter.) Alternately, you can line a small baking pan with parchment paper, and press the mixture evenly into the pan, let it cool, and then cut into bars.
Store covered in the refrigerator for up to 2 weeks. (Storing them in the refrigerator especially helps the energy bites hold their shape.)

Source: Click Here


¼ c pumpkin puree
¼ c maple syrup
½ c peanut butter, warmed slightly
½ c oats
2 scoops (60 g) vanilla protein powder
2 T Ground Flax Seed
2 T Chia Seeds
¼ c cashews, ground finely
2 tsp pumpkin pie spice
Optional: Crushed almonds, cocoa powder to roll balls in.
Blend the cashews and oats in a food processor or high speed blender until they’re a fine powder. Be careful not to blend too much, as you will have cashew butter.
In a medium bowl, combine pumpkin puree, maple syrup and peanut butter. Still until combined.
Add oats, protein powder, ground flax seed, chia seeds, cashews and pumpkin pie spice to pumpkin mixture. Stir until well combined.
Roll into ¾” size balls. Roll in toppings of choice, if desired. If dough is stick, place dough in fridge for 30 minutes to 1 hour until well chilled. It will be much easier to work with!

Source: Click Here


1 cup nature box banana chips
1 cup rolled oats
¼ cup cocoa
½ cup chunky peanut butter
⅓ cup honey
Line a baking sheet with parchment paper.
Crush the banana chips with the back of a butter knife and add to a large mixing bowl.
Add the oats and cocoa to the banana chips and mix together.
Add the peanut butter and honey and stir well.
Place in the refrigerator and chill for 30 minutes.
Once chilled, remove from the refrigerator and form small 1-inch balls with your hands.

Source: Click Here


1 cup oats
1/3 cup clover honey
1/2 cup natural peanut butter
1/2 cup semi-sweet chocolate chips (or dark chocolate or white chocolate – whatever you like!)
1/4 cup roasted peanuts (chopped)
add all ingredients into a bowl, mix together well and refrigerate for about 10 minutes
while dough is in the refrigerator, line a baking sheet with parchment paper
remove dough and scoop 2 tbsp. out, rolling in hands and placing on the parchment paper
store in the fridge and take with you as needed for a perfect on-the-go snack!

Source: Click Here


½ cup natural peanut butter
⅓ cup honey
1 teaspoon vanilla
1 teaspoon cinnamon
¼ teaspoon salt
¾ cup oats
¼ cup flax seed meal
¼ cup chocolate chips
¼ cup walnuts – chopped
¼ cup dried cherries – chopped
In a medium ball, whisk together peanut butter, honey, vanilla, cinnamon and salt.
Stir in oats, flax seed meal, chocolate chips, walnuts and cherries.
Using a small ice cream scoop or two spoons, roll into evenly sized balls and place on a wax paper-lined baking sheet.
Chill balls 30 minutes (or longer) to set before serving.

Source: Click Here


1 cup whole grain crispy puffed rice cereal or old-fashioned oats
1/2 cup creamy natural peanut butter
1/2 cup dark or semisweet chocolate chips
1/2 cup peanuts or almonds
1/2 cup chopped pretzels
1/3 cup honey
1/3 cup raisins or dried cranberries
1/4 cup wheat germ
1 Tbsp. chia seeds (optional)
Stir all ingredients together in a large bowl until evenly coated. Cover and refrigerate for 1-2 hours. (This step is important — it makes the mixture easier to shape.)
Remove and shape into small 1-inch balls, or press into the bottom of a parchment-lined baking pan to make granola bars.
Enjoy immediately, or refrigerate in a sealed container for up to 2 weeks.
It is not essential that these be refrigerated, but it helps the balls to keep their shape.

Source: Click Here


1 can chickpeas, rinsed and drained
1/4 c. maple syrup
2 heaping Tbsp nut butter
1/4 c. oats
1/2 tsp baking powder
1 tsp vanilla
1/3 c. dark chocolate chips
(optional for chocolate version) 2 Tbsp cocoa powder
Combine all ingredients (except chocolate chips) in the food processor until smooth.
Stir in the chocolate chips.
Roll into balls and place on a greased baking sheet. Bake at 350 for about 10 minutes, or until set.

Source: Click Here


1 Lb. All Natural Muesli Mix (ingredients in the notes)
1 Cup of Chopped Unsalted Peanuts (or any other nuts)
1 additional Cup of your favorite dry fruit (or you can add more than 1 kind)
1 teaspoon Salt
1 cup natural creamy Peanut butter (or any other nut butter such as almond or hazelnut butter)
2 tablespoons Pure organic Maple Syrup
2 tablespoon pure honey
1 teaspoon canola oil
1/4 cup light brown sugar
In a small saucepan over medium heat, combine maple syrup, honey peanut butter, canola oil, and brown sugar. Stir and cook until mixture just begins to bubble, about 3 minutes.
In a large bowl, combine muesli mix, peanuts, dry fruits and salt.
Pour peanut butter mixture over dry mixture and stir gently with a spatula until well combined.
Take about 2 Tablespoons of mixture and with palm of your hand start to form little ball size of a golf ball—you can make even smaller or bigger. Press tightly until it can stay in ball form. Place carefully in the container with the lid and in the fridge.
Allow to cool completely in the refrigerator for 30 or more minutes.
Once set, it is ready for eating.
This could be in the fridge for up to 3 days and in the freezer (airtight container) for up to a month.

Source: Click Here


1/2 cup almonds
1/2 cup pumpkin seeds
1/2 hazelnuts
5-6 dates, pitted
1/4 unsweetened shredded coconut
2-3 Tbsp cocoa powder
1-2 Tbsp coffee, ground
2-4 Tbsp coconut milk or coconut oil, melted
Combine nuts and seeds in Vitamix or food processor. Blend until a fine flour. Remove.
Put dates and coconut in Vitamix and blend until a smooth paste in formed.
Return nuts, add cocoa and coffee, and mix well.
Add coconut milk or oil and blend until desired consistency is reached.
Form into balls.
Store in refrigerator.

Source: Click Here



• 1 lb lean ground beef, pork or Turkey
• ½ red onion, diced
• 1-2 Bell pepper, diced
• 1 Cup Green chilies (canned)
• 2-3 jalapenos, seeded, diced
• 10-12 eggs
• 1/2 tsp salt
• 1/2 tsp pepper
• Optional: Cheddar or Pepper Jack cheese, shredded
• Optional: Spinach, arugula or kale,  Olives

• 1 tsp chili powder
• 1/4 tsp paprika
• 1/4 tsp cumin
• 1/2 tsp onion powder
• 1/2 tsp garlic powder
• 1/2 tsp dried oregano
• 1/4 tsp salt

• 1 cup salsa of your choice
• Avocado  (Try it smashed with some lime and salt)
• Cilantro, diced
• Sour cream

• Preheat oven to 350 degrees.
• Add ground meat of choice and diced onion, peppers and jalapeno to a pan on medium high heat. Once meet is browned remove from heat. Add the taco seasoning and stir until combined.
• Crack your eggs into a large mixing bowl. Whisk together. Add your chilies, salt, and pepper. Whisk again.
• Lightly grease your baking dish.
• Evenly spread your mixture on the bottom of the baking dish.
• Pour your egg mixture over the meat and veggies.
• Bake for 30 – 35 minutes or it until it is set and doesn’t wiggle in the center.
• Serve with roasted potatoes, toast or eat all by itself with your choice of toppings.

Sweet Potato & Kale Chili {Whole30}

Kelsey @Little Bits of Real Food 




  • 1 tablespoon avocado oil
  • 1 large yellow onion, chopped
  • 1 pound grass fed ground beef (85% lean)
  • 1 pound ground turkey
  • 3 cups peeled and chopped butternut squash
  • 64 ounces tomato juice
  • 2 14.5 oz cans of fire roasted chopped tomatoes
  • 2 peeled and chopped medium sweet potatoes
  • 3 tablespoons chili powder
  • 1 teaspoon chipotle powder
  • 2 teaspoons garlic powder
  • 1/2 teaspoon salt
  • 1 teaspoon apple cider vinegar
  • 3 large handfuls of chopped kale



  1. Place a large pot over medium high heat and add avocado oil. When the pot is hot add onions and cook for a few minutes until lightly browned. Then add beef and turkey to the pan and brown stirring occasionally. Meanwhile, add chopped butternut squash to a microwave safe dish and microwave on high for 4-5 minutes or until fork tender. Transfer squash to a food processor and add in 1 cup of the tomato juice. Blend on high until creamy.
  2. Once the meat is browned, Add the rest of the tomato juice, butternut squash mixture, chopped tomatoes and sweet potatoes and bring to a boil. Cook for about 10-12 minutes or until sweet potatoes are fork tender. Add chili powder, chipotle powder, garlic powder, salt, and apple cider vinegar. Add more salt to your taste preference. Add kale and stir just until slightly wilted. Enjoy!

Pork Tenderloin with Roasted-Lemon Orzo


2 lemons, halved and thinly sliced

2 pork tenderloins (1 lb. each) 

4 tsp. oil

1/2 tsp. salt

1/2 tsp. pepper

2-4 tbs Italian seasoning or herbs de province 

2 cloves garlic, chopped

2 bunches Swiss chard or kale chopped

2-3 carrots, julienned (or buy shredded carrots)

1 lb. orzo, cooked per pkg directions


  1. Toss lemons, and pork with oil; surround pork with lemon slices on parchment-lined baking sheet. Sprinkle pork with salt and pepper and seasoning blend; roast at 450 degrees F 30 minutes or until cooked through (145 degrees F).
  2. In large saucepot, heat oil on medium; cook garlic 2 minutes. Add Swiss chard/kale, carrots and cover; cover and cook 7 minutes or until tender. Toss chard with orzo, cooked and roasted lemon slices; serve with pork.

OPTIONAL: Instant pot directions for Pork Tenderloin: 

  1. Pat tenderloin dry and season generously. Turn instant pot to sautee and wait until it is hot. Put a few tablespoons of oil in the instant pot and brown the tenderloin about 2 minutes each side.
  2. Turn heat off, (optional: remove tenderloin) Add one cup of broth or water to deglaze pan.
  3. Pressure cook for 1-3* minutes (it will take about 15 minutes to come to pressure) and then 10-15 minutes to naturally release pressure. *depends on how thick your tenderloin is or if you’re using more than 1 lb.
  4. After the release, temp the pork to make sure it’s at least 142-145 degrees F.

Beef Stroganoff

Classic beef stroganoff is cooked with an amazing creamy mushroom sauce and served over egg noodles. And it all comes together in under 30 minutes! Serves 4-6.


  • 1 pound wide egg noodles
    • Optional: serve over rice OR roasted potatoes if you aren’t eating noodles/rice.
    • You can also add carrots or celery for additional veggies
  • 4 tablespoons (1/4 cup) butter (or oil), divided 
  • 1.5-2 pounds thinly-sliced steak (I used flank steak)
  • Kosher salt and freshly-cracked black pepper
  • 1 onion, thinly sliced
  • 4 cloves garlic, minced
  • 1 pound sliced mushrooms (I used a mix of button and baby bella mushrooms)
  • 1/2 cup dry white wine (or you can substitute in more beef broth)
  • 1.5 cups beef broth
  • 1 tablespoon Worcestershire sauce
  • 3 tablespoons flour (can use Gluten Free flour)
  • 1/2 cup plain Greek yogurt or light sour cream
  • optional garnishes: chopped fresh parsley, extra black pepper


  1. Cook egg noodles al dente in boiling, generously-salted water according to package instructions. (For optimal timing, I recommend actually adding the egg noodles to the boiling water at the same time that the beef broth is added to the stroganoff.) If you’re roasting potatoes instead, Preheat the oven to 400 and toss the potatoes in oil and S&P and roast for about 30 minutes.
  2. Meanwhile, as your pasta water is coming to a boil, melt 2 tablespoons butter or oil in a large saute pan** over medium-high heat. Add the steak in a single layer, seasoned with a few generous pinches of salt and pepper, and let it cook undisturbed for about 3 minutes to get a good sear. Flip the steak, and cook on the other side until browned, about another 3 minutes. Then remove steak from pan with a slotted spoon, and transfer to a separate plate. Set aside.
  3. Return pan to heat and add the remaining 2 tablespoons butter. Once it has melted, add the onions and saute for about 3 minutes. Add garlic and mushrooms, and stir to combine. Continue sautéing for an additional 5-7 minutes, or until the mushrooms are cooked and the onions are soft. Add the white wine, and deglaze the pan by using your cooking spoon to scrape the brown bits off the bottom of the pan. Let the mixture cook down for an additional 3 minutes.
  4. Meanwhile, in a separate bowl, whisk together the beef broth, worcestershire sauce and flour until smooth. Pour the beef broth mixture into the pan, and stir to combine. Let the mixture simmer for 5 minutes, stirring occasionally. Then stir in the Greek yogurt (or sour cream) until combined, and then stir the cooked steak back in. Season with additional salt and pepper if needed.
  5. Serve over the egg noodles or potatoes and garnished with parsley if desired.

Roasted Root Vegetable Curry

You can use a wide range of root veggies for this recipe based on your preferences. It can be served over rice or eaten over a bed of sautéed greens, like kale or chard. Feel free to add some extra spice for an added kick of flavor.

Using some or all of the following ingredients

  • 1 lb beets, red or golden, trimmed and scrubbed
  • 1-2 Turnips, peeled and diced
  • 1 small butternut squash, peeled and seeded
  • 1 large sweet potato, peeled
  • 1 large parsnip, peeled
  • 2 large carrots, peeled
  • 1 head of broccoli or cauliflower. 
  • Fresh (or dried) Parsley

For the curry sauce: 

  • 1 Teaspoon  Avocado or Olive Oil
  • 1 medium onion OR 2 Leeks, cleaned well and white part thinly sliced
  • 3-4 Tablespoons  Curry Paste or seasoning
  • 2 tablespoons minced garlic
  • 1 Can Full-Fat Coconut Milk
  • ½-1 Cup Vegetable Stock

Rice, cauliflower rice or a bed of sautéed greens is a great base to serve this meal on.
Feel free to add a protein of your choice like chicken thighs, white fish or pork.


  • Preheat the oven to 425º.
  • Combine all veggies you chose to use in the top section in a large bowl. Drizzle the oil over the vegetables and season them liberally with salt and pepper. Add in the garlic powder and parsley and toss well until the vegetables are evenly coated. Divide the vegetables equally among 2 baking sheets. Roast the vegetables for 30-35 minutes, rotating the pans halfway through cooking. You want the veggies to be tender and crisp around the edges.
  • Meanwhile, prepare the curry sauce. Heat a wok or skillet over high heat and add in the teaspoon of olive oil. Sauté the leeks or onion until wilted and soft, about 30 seconds – 1 minute. Add in the curry paste, coconut milk, and ½ cup of the vegetable broth. Bring the sauce to a low simmer and allow it to cook for 15-20 minutes. If the sauce thickens too much and you want to thin it out, add an addition ¼- ½ cup of the vegetable broth.
  • Assemble the curry by placing some rice (or cauliflower rice) in a bowl, top with roasted vegetables, and then pour some of the curry sauce over top. Serve with lime wedges and fresh parsley if you want.


Zoodles are a great way to get more vegetables in your meals as well as satisfy your carb loving appetite for pasta dishes. This recipe is easily modified to fit any of your personal preferences. Such as having it with roasted chicken, sausages, beef or turkey meatballs or no meat at all! You can load up as many different veggies as ‘toppings’ as you wish and you can either use a tomato based marinara sauce or herb based pesto.

The easiest way make zoodles is a spiralizer (I prefer the counter top version to the hand-twist version) and you can also use a peeler that cuts matchsticks*, or a mandolin if you have the proper attachment. And if you don’t want to spiralize your own zucchini (or squash) they’re often available pre-cut in your grocery store.


  •  3-4 large zucchini squash
  •  2 tablespoons olive oil
  •  Salt and pepper, to taste
  • Optional: spiralize some carrots or sweet potatoes to “bulk up” your “pasta” base
  •  1-2 C Marinara sauce or  ½-1 C Pesto


  •  2 Bell Peppers, cut julienne style 
  • 1 Cup Mushrooms
  • 1 Cup Cherry Tomatoes (or ½ C sun dried tomatoes)
  • 1 Medium Onion
  •  1 C Mozzarella or ½ C Parmesan cheese 
  • Fresh Basil or Parsley (optional)


  • Chicken or Pork Sausage, cooked and cut up
  • Ground Turkey or Beef/Sausage cooked in the skillet or formed into balls and baked
  • Roasted chicken diced or pulled


  1. Spiralize the zucchini following the spiralizer or tool’s manufacturer instructions.
  2. Heat the olive or avocado oil over medium heat in a large saucepan. Put your choice of toppings in skillet and cook them until they’re half way done. Then add in the cooked meat of your choice for 5 minutes.
  3. Add the zucchini noodles and sauté, stirring occasionally, until noodles are hot and reach the desired amount of doneness, about 3-5 minutes. Season with salt and pepper, to taste.
  4. Serve the zoodles with sauce of your choice and garnish with freshly chopped basil or parsley if desired. Enjoy!




  • 1 pound ripe peaches about 3 peaches
  • 1/2 red onion thinly sliced and diced
  • 1 jalapeno pepper diced. 
  • 1/2 – 2 tablespoons fresh cilantro chopped
  • Juice from 1/2 lime


  • Four 6-oz salmon fillets skin trimmed off
  • 1/4 cup orange juice
  • 1 garlic clove diced/crushed
  • 1 tablespoon soy sauce or tamari
  • 2 tablespoon molasses divided
  • Salt and pepper


  1. In a small bowl, combine all of the ingredients for the salsa. Chill in the fridge for   about an hour to allow all of the flavors to blend completely.
  2. Season both sides of the salmon with a pinch of salt and pepper. In a medium sized bowl, combine orange juice, garlic and soy sauce. Set aside.
  3. Pour 1/2 of the molasses onto the top of each salmon filet and rub in to make sure it is well dispersed. Place both fillets into a large Ziploc bag and pour the orange juice mixture into the bag. Seal and allow to marinate refrigerated for about an hour. (about the same time that the salsa is marinating in the fridge, perfect!)
  4. Take the salmon out of the fridge and top with remaining molasses. Keep the marinade sauce in a separate bowl.
  5. Grill or saute each filet on the grill for 4-5 minutes on each side, topping with more marinade as you grill each side. If you don’t have access to an outdoor grill, you can use a Foreman style grill. It will be done in about 5-6 minutes total if cooking that way.
  6. Take off of heat and top with the peach salsa. Enjoy!

Serve with some of your favorite grilled veggies (like zucchini, asparagus, or broccoli), seasoned rice or other grain or you can even eat the salmon and salsa over a bed of greens for a loaded summer salad.

Curry Chicken Salad Recipe

Prep Time 10 minutes     Cook Time 30 minutes     Total Time 40 minutes     Servings 6

This recipe is a twist on traditional chicken salad and can be eaten by itself, on sandwiches, in lettuce wraps on on top of a bed of greens! 


  • 1 1/4 lbs chicken breasts OR canned chicken (Keystone is great local brand)
  • 2 stalks celery diced
  • ¼ C scallions OR red onion diced
  • 1/4 cup raisins or Crasins (can use fresh grapes or apples, too!)
  • 1/4 cup diced walnuts or slivered almonds
  • 1/2 cup plain Greek yogurt or organic mayonnaise
  • 1 C Shredded Carrots (optional) 
  • 1 tsp lemon juice
  • 2-3 tsp curry powder
  • 1/4 tsp salt or more to taste
  • 1/4 tsp turmeric
  • ½ C Cilantro, diced


  1. Preheat the oven to 350 degrees. Place the chicken in a covered baking dish, and bake for 25 to 30 minutes. Insert a meat thermometer into the chicken to ensure that it has a safe internal temperature of 165 degrees. Try not to overcook the chicken or it will be a bit dry. Let the chicken cool on a cutting board, then cut it into cubes or shred, whichever you prefer. Or if you’re using canned chicken, open and drain.
  2. Place the chicken pieces in a large bowl. Add the celery, scallions, cilantro, fruits, and nuts to the bowl.
  3. In a separate small bowl, stir together the yogurt (or mayonnaise), lemon juice, curry powder, salt, and turmeric. Pour the dressing over the chicken mixture, and stir to coat evenly.
  4. Toss in cilantro (or scallions) and mix.
  5. Enjoy however you prefer. Transfer the leftover curry chicken salad to an airtight container and refrigerate.

Soba Noodle Salad with Peanut Sauce


For the Spicy Peanut Sauce:

5 tablespoons peanut butter

5 tablespoons water

5 tablespoons soy sauce, or tamari for gluten free

2 tablespoons sesame oil (optional – for flavor) 

2 tablespoons honey

juice of 1 lime

1 clove garlic

1/4 cup chili sauce like sriracha (more or less depending on spice tolerance)

1/2 cup peanuts

For the Salad:

1 lb. chicken breast

1-2  bell peppers

4 cups chopped purple cabbage and/or shredded carrots

10 ounces soba noodles made per package instructions

fresh cilantro or basil to taste

crushed peanuts for topping


Spicy Peanut Sauce: Puree sauce ingredients in a food processor or blender. Add the peanuts last so you can control how chunky it is (I like to leave it a little more on the chunky side).

Chicken: Cook the chicken in a skillet over medium high heat. Season with salt and pepper. When the chicken is cooked through, set aside until cool enough to handle and shred the meat. You can dice the chicken into chunks when its raw and just toss with meal when done. 

Vegetables: Chop the red pepper, cabbage, and cilantro to your desired size for the salad.

Noodles: Cook the noodles according to package directions (usually just boiling for a few minutes).

Assemble: Toss everything together with enough dressing to generously coat everything. Serve hot or cold!

Baked Peach Berry Almond Oatmeal

Baked Peach Almond Oatmeal is a great morning treat. Make a big pan to feed a crowd or to reheat during the week for an easy healthy breakfast! You can add or substitute other fruits and berries to this recipe to make it your own!


  •  2 cups rolled oats
  •  1/4 cup light brown sugar or honey (or ½ C chopped dates)
  •  1/2 teaspoon salt
  •  1 teaspoon baking powder
  •  1 teaspoon ground cinnamon
  •  1/2 cup chopped almonds
  •  2 cups Almond Milk
  •  1 large egg (optional)
  •  3 tablespoons coconut oil or butter melted and cooled slightly
  •  1 teaspoon vanilla extract
  •  1 1/2 cups chopped peaches or other fruit(s)
  •  Peach slices for the top (optional)



  1. Preheat the oven to 350 degrees F. Grease an 8×8 square baking dish OR Muffin tins (or line with foil cups) and set aside.
  2. In a medium bowl, mix together the oats, brown sugar/dates, baking powder, salt, cinnamon, and almonds.
  3. In another medium bowl, whisk together the almond milk, egg, coconut oil, vanilla.
  4. Arrange the chopped peaches on the bottom of the prepared baking dish. Pour the oat mixture evenly over the peaches. Pour the almond milk mixture over the oats. Gently shake the baking dish to make sure the milk covers the oats evenly. If desired, add a few sliced peaches to the top of the oatmeal.
  5. Bake for 40 minutes, until the top is golden and oatmeal is set. Let cool for 5 minutes and serve warm or save for breakfast over the next few days, just reheat in the microwave or toaster oven.
  6. P.S. This recipe can easily be doubled for a 9 x 13 pan. Use gluten-free oats to make this recipe gluten-free. You can also freeze these for quick breakfasts in the future.




    • 1 1/4 pounds peeled and de-veined raw large shrimp
    • 3 red, orange and green bell peppers, sliced
    • 1-2 sliced Poblano or Jalapeno Pepper
    • 1 medium red onion, sliced
    • 3 tablespoons oil
    • 1/2 teaspoon of garlic powder
    • 1/2 teaspoon of onion powder
    • 1/2 teaspoon of ground cumin
    • 1/2 teaspoon of smoked paprika
    • 8 (6-inch) corn or flour tortillas


  • Cabbage or lettuce
  • Salsa
  • 1-2 Avocados
  • ½ -1 Cup fresh cilantro leaves
  • 1-2 limes, cut into wedges
  • Cheese


  • 3/4 cup sour cream
  • 1 tablespoon chopped fresh cilantro
  • 1 tablespoon finely chopped seeded jalapeño
  • 1/4 teaspoon lime zest plus 1 Tbsp. fresh lime juice
  • 1 small garlic clove, grated


  • Preheat oven to 400°F. Toss together shrimp, bell peppers, Poblano, onion, oil, spices, 1/2 teaspoon salt on a baking sheet lined with aluminum foil or parchment paper. Place on middle rack of oven; roast until shrimp are cooked through, 10-15 minutes.
  • OPTIONAL: Transfer shrimp to a plate, reserving remaining vegetable mixture on baking sheet. Cover shrimp with foil to keep warm.
  • Turn broiler to high. Broil vegetables on upper oven rack until slightly charred, 3 to 4 minutes, and set aside.
  • SAUCE: Stir together sour cream, chopped cilantro, jalapeño, lime zest and juice, garlic, and remaining 1/8 teaspoon salt in a bowl.
  • Spoon shrimp and vegetables evenly onto warm tortillas; top with sour cream mixture or other desired toppings. Sprinkle with cilantro leaves; serve with lime wedges.



1-2  Large apples or 2-3 small apples

2-3 Dates

2-3 Tbsp chia seeds and/or Flax seeds

2-3 Tbsp unsweetened coconut

2-4 Tbsp slivered almonds or nut(s) of your choice

1 Tsp cinnamon or pumpkin pie spice

Splash of Nut Milk of your choice
(you might add more when you eat it later,
if you’re prepping multiple servings at once)

OPTIONAL Additives or Toppings:
Dried (Sugar free) Raisins, cherries, apricots.
Fresh pomegranate seeds, blueberries, cranberries or bananas.
Additional nuts: Pumpkin seeds or sunflower seeds.
almond or nut butter for topping


Cut the apple and the date into small pieces* (they don’t need to be teeny-tiny, just a quick chop will do), and nuts, place them in a small food processor.
Add the chia seeds, coconut, and any additional ingredients you choose.

Pulse mixture until grainy and oatmeal-like.

Spoon the mixture into a bowl and top with almond butter and milk. Stir together and eat!

*You don’t HAVE to do this, since you’ll be putting the ingredients into a food processor after all. But I have a weird thing with certain textures, and I can’t STAND having large chunks of dates in this recipe. Giving the date a quick, rough chop before the food processor allows the date to be finely chopped in processing without over-processing the rest of the ingredients.


There are endless combinations for snack balls like these. Here are two we like a lot.
Use a 1 TBS spoon to scoop out and roll into balls. You may need to set mix in the fridge for a while to harden enough to roll easily. Also, you may want to use gloves so you’re not super sticky while rolling.

PB Chocolate Chip Oat bites

3.5 cups Old Fashioned Oats
3/4 cups Peanut Butter (or Nut Butter)
3/4 cups Honey
½ cups Mini Chocolate Chips
2-3 scoops Protein of your choice
1/3 cups Flax Meal

Chocolate Coconut Bites

1 Cups Dates
1.5 Cups Mixed Nuts (or your choice)
3 TBS Shredded Coconut
3 TBS Hemp Seeds (or Protein of choice)
3/4 TBS Flax Meal
2 TBS Cocoa
1 Tsp Cinnamon
1-2 TBS Water, as needed


A great way to eat some extra veggies is a yummy hummus. This is a great basic recipe and you can mix it up by adding other flavors like roasted peppers or carrots, hot sauce, avocados or other spice combinations.

1 Can Chickpeas (16 oz)
¼ Cup or less Chickpea Liquid from can
¼ Cups or less Lemon Juice
¼ cups Tahini, well stirred
2 TBS Garlic
2 TBS Olive or Avocado Oil
½ Tsp Cumin
1-2 Tsp Salt and Pepper (to taste)

Mix everything together until smooth in a food processor until blended. Have with carrots, bell peppers, snap peas, broccoli, cauliflower, radish, or celery.

An easy way to make this a grab-and-go snack is to portion out the hummus in to small Tupperware (or 2 oz disposable cups that you can get at GFS) and chop up the veggies and portion into zip-lock bags.

To mix things up, another great combo is cut up apples and carrots and portioning out peanut or almond butter the same way as the hummus. You can add blueberries or grapes to this snack pack.


Most trail mix or nut mixes are great for a snack, especially the ones already portioned into grab-and-go sizes but they can sometimes be more expensive (for less food) and high in sugar.

Making your own might be a more cost effective way to customize exactly what you want to eat. Keep portions sizes about ½ cup.
Mixed nuts, dried fruits like raisins, cranberries, or apricots, dried or toasted coconut chips any seeds in any combination can be thrown together and divided out for a quick, calorie dense tasty snack.



  • 2-1/2 pounds Ground Chuck or Sirloin
  • 1 whole Large Onion, Diced
  • 2 stalks Celery, Diced
  • 3 cloves Garlic, Minced
  • 1 can (14.5 Ounce) Can Whole Tomatoes
  • 3-4 cups Beef Stock Or Beef Broth, Plus More As Needed
  • 1 whole Yellow Bell Pepper, Seeded And Diced
  • 1 whole Red Bell Pepper, Seeded And Diced
  • 1 whole Green Bell Pepper, Seeded And Diced
  • 4 whole Carrots, Peeled And Sliced On The Diagonal
  • 5 whole Red Potatoes, Cut Into Chunks
  • 3 Tablespoons Tomato Paste
  • 1/2 teaspoon Kosher Salt (more To Taste)
  • 1/2 teaspoon Black Pepper, More To Taste
  • 2 teaspoons Dried Parsley Flakes
  • 1/2 teaspoon Ground Oregano
  • 1/4 teaspoon Cayenne Pepper (more To Taste)
  • OPTIONAL: Add Frozen Corn and/or Green Beans and/or Peas and/or Kale
  • Fresh Scallions or Parsley for garnish

Preparation Instructions

In a large pot over medium-high heat, brown the meat with the onion, celery, and garlic. Remove the pot from the heat and drain off as much fat as you can. (Discard the fat once it cools.)

Return the pot to the heat and add the rest of the ingredients. Stir to combine, then bring to a boil. Reduce the heat, then cover the pot and simmer the soup for 15-20 more minutes, until potatoes are tender but not overly mushy.

Soup should be somewhat thick, but if you’d like it to be more “soupy,” add 1 to 2 cups more broth OR hot water and heat through. Taste and adjust seasonings, adding more salt if needed.

Use this recipe as a guide and make up your own combination of vegetables!


Chicken Apple Sausage Sweet Potato Hash

Sausage, bacon, sweet potatoes, Brussels sprouts…this Whole30-friendly
Chicken Apple Sausage Sweet Potato Hash has it all. It can be served for
breakfast, lunch or dinner. Serve as is or with a fried egg on top!


 1 Tbsp. ghee or coconut oil
 3 strips Applegate No Sugar Uncured Bacon, cut into ¼-½ inch pieces
 1 medium sweet potato, peeled and cut into small cubes (~2 cups)
 2 cups halved Brussels sprouts
 1 small zucchini, sliced or diced
 1 small red pepper, sliced
 ½ small red onion, sliced or diced
 1-2 Tbsp. fresh thyme leaves (or 1 tsp. dried), optional
 4 Applegate Chicken & Apple Sausages, sliced (¼-inch slices)
 Salt and pepper to taste

1. In a large cast iron skillet or pan, heat ½ Tbsp. ghee or coconut oil on medium-high heat. Once hot,
add cubed sweet potato, Brussels sprouts and bacon. Dash with salt and pepper and sauté for
about 12 minutes. Stir occasionally, adding additional ghee or oil as needed.
2. Next to the pan, add the zucchini, red pepper, onions, sausage and optional thyme. Sauté for 10-12
minutes or until sweet potatoes and Brussels sprouts are cooked through. Again, adding additional
ghee or oil as needed.
3. Serve just as it is or you can serve it over top of greens and with a fried egg on top.

Prep: Make recipe as written. Cool and store in an airtight container in the fridge for up to 5 days. To
reheat, simply add a serving to a pan over medium-high heat and sauté until fully reheated.

Creamy Bacon Garlic Spaghetti Squash

Cook Time 8-10 minutes

Prep Time    15 minute

Servings    4


3-4 cups cooked spaghetti squash: see notes on how to cook

8 pieces bacon chopped in pieces

1 1/2 cups steamed broccoli (or asparagus)

1 Medium Onion

Optional: Add tomatoes

1 1/2 cups heavy cream
1/2 cup fresh grated Parmesan cheese (plus more for garnish, if desired)
1 teaspoon minced fresh garlic
1 teaspoon sea salt or to taste
Fresh ground pepper to taste

Dairy-Free Whole 30 Sauce:

1 cup full fat coconut milk be sure to use canned coconut milk (otherwise, it won’t be thick and creamy).

1 medium egg

1 teaspoon minced fresh garlic

1 teaspoon sea salt or to taste

Fresh ground pepper to taste


How to bake spaghetti squash: cut ends off spaghetti squash, then cut in half lengthwise, use a large spoon to scrape the seeds from the center, lay face up on a baking tray, and brush inside lightly with olive oil and add a bit of water to the pan. Bake on 450F for 25 minutes.

TIP: You can microwave the squash for a few minutes to soften it for easier cutting.

OR you can cook the entire thing in the microwave WHOLE by piercing holes all around the squash with a sharp knife, wrapping it in a kitchen towel and microwave for 12-15 minutes (or more) until soft.

You can do this on its regular setting or use the baked potato setting if your device has that.


  1. Cook bacon in frying pan, when done set aside on paper towels, sauté onions in some of the bacon fat.
  2. In a saucepan whisk together all the ingredients for either cream sauce.
  3. Heat the sauce on the stove over medium heat. Continue whisking the sauce while it cooks for about 5-8 minutes until it thickens.
  4. In a casserole dish, add the steamed broccoli and bacon to the cooked spaghetti squash. Then pour the cream sauce over the casserole and top with cheese if you’re using any.
  5. Heat in the oven on 400F until warm or save for later.

The Only Frittata Recipe You’ll Ever Need

Frittatas are so easy, fast, and customizable that you could eat one every day of the week.
Talk about versatile: A good frittata is an egg dish that can be served for breakfast, lunch, or dinner; tastes as good (and arguably better) cold or at room temperature as it does warm; and can be packed with just about anything—including leftovers. Below are different ways to mix it up and some tips.


Size it Right:

Any 2-quart baking dish works well for this frittata. Classically it is cooked in a cast iron skillet. Larger dimensions will work, too, but will yield shallower frittatas and require shorter cooking times.

Go Easy:

Beat the eggs only enough to blend the whites and yolks. Overbeating will cause the frittata to poof in the oven, then fall into a denser layer when cooling.

Pre-cook your Mix-ins:

While just about anything can be stirred into the egg base, you should stick to ingredients that are already cooked. For anything with excess moisture, such as sautéed greens, be sure to squeeze out any liquid first. You can also substitute dairy-free milk if needed.


The frittata can be served immediately or warmed up. Once cooled to room temperature, it can stand for up to an hour. A cooled frittata can be refrigerated up to 4-5 days. Serve cold, bring to room temperature, or reheat before serving.

Slow Cooker Chicken Corn Chowder

  • Crock pot COOK TIME: 7 HOURS
  • Pressure cooker time: 25-35 mins
  • SERVES 6+


  • 5-2 lbs. boneless, skinless chicken breasts or thighs, cubed
  • 1 lb. red potatoes, cut into 1/2-inch cubes
  • 2 large carrots, sliced
  • 2 celery ribs, sliced
  • 1 medium yellow onion, diced
  • 3 cloves garlic, minced
  • 2 cups corn, fresh or frozen
  • 4 cups low-sodium chicken broth (or homemade bone broth)
  • 1 tsp. dried thyme
  • 1 tsp. dried parsley
  • S&P to taste (1-2 teaspoons)
  • 1/2 cup  Organic heavy Whipping Cream OR coconut milk
  • 4- 6 strips crisp-cooked bacon, crumbled
  • Optional: 3 tbs flour or potato starch to thicken soup
  • Optional: Fresh scallions and/or parsley for garnish




  1. Place all chicken, potatoes, carrots, celery, onions, garlic and corn in the slow cooker.
  2. Add broth, thyme, parsley, pepper and salt. Stir well.
  3. Place lid on slow cooker and cook on LOW setting for 7-8 hours (or 4 hours on HIGH).
  4. Turn off heat. In a small bowl, whisk together heavy cream and flour; Stir in cream mixture or coconut milk and bacon.
  5. Taste and adjust seasonings as needed. Garnish with fresh scallions and parsley, if desired.


  • Set Pressure cooker to the high sauté setting. Add bacon and cook until brown and crispy, about 6-8 minutes. Transfer to a paper towel-lined plate.
  • Add garlic and onion. Cook, stirring frequently, until onions have become translucent, about 2-3 minutes.
  • Stir in bacon, potatoes, corn, vegetable stock, seasonings with salt and pepper, to taste. Select manual setting; adjust pressure to high, and set time for 10 minutes. When finished cooking, quick-release pressure according to manufacturer’s directions.
  • In a small bowl, whisk together heavy cream and flour; set aside. Select high sauté setting. Bring to a boil; stir in heavy cream or coconut milk and cook, stirring frequently, until slightly thickened, about 4-5 minutes. If the mixture is too thick, add more vegetable stock as needed until desired consistency is reached.
  • Garnish with crispy bacon, fresh scallions and parsley, if desired.


  • 4 cups shredded chicken
  • ¼ cup + 1 tablespoon Avocado mayonnaise
  • 1 teaspoon dijon mustard
  • 1 tablespoon apple cider vinegar
  • 2 tablespoons chopped, flat-leaf parsley
  • 1 tablespoon dried tarragon
  • 1 tablespoon chopped fresh sage
  • 1/2 cup finely diced honeycrisp apple, unpeeled
  • ¼ cup toasted pine nuts (or pecans work too)
  • Pinch salt and pepper
  • OPTIONAL: diced cranberries (dried or fresh)



  • Add chicken to a bowl and break up.  In a separate bowl combine mayonnaise, mustard, apple cider vinegar, parsley, tarragon and sage.  Season to taste with salt and pepper.
  • Pour dressing over chicken and toss to coat.  
  • Add in chopped apple and pine nuts and toss again.  
  • Season to taste with salt and pepper!
  • Serve this by itself, on some whole grain bread, throw it in a lettuce wrap or eat with some crackers!
  • Author: Kelsey @ Little Bits of Real Food

Zuppa Toscana

A rich, creamy, filling Zuppa Toscana that’s healthy and Whole30. With tender potatoes, kale, easy homemade Italian sausage, and bacon, this soup recipe is loaded with flavor and the perfect one-pot meal.


·         6-8 slices Whole30-compliant bacon cut into about 1/2″ pieces

·         1 pound Italian sausage, store bought or homemade

·         4 medium potatoes, diced into bite-sized pieces

·         1 medium white or yellow onion, diced

·         4-6 stalks Celery, diced small.

·         2 tablespoons garlic, minced, about 4 cloves

·         4 cups chicken stock

·         1/2 bunch kale , stems removed and leaves chopped, 4 cups

·         1 can coconut milk

·         Salt and pepper, to taste, crushed red pepper flakes optional.

·         1 cup Scallions or chives, as topping.

1.    If making Italian sausage: combine all ingredients in a bowl and mix well. Alternately, combine all ingredients in saucepan and stir well when browning.

2.    In a Dutch oven or heavy-bottomed medium pot over medium heat, add Italian sausage and sprinkle crushed red pepper flakes over. Use a spoon to break up the pieces. When browned and cooked through, drain and set aside.

3.    Cook the bacon pieces in the same Dutch oven over medium heat until crisp, about 5-10 minutes. Remove the crisp bacon and set aside – don’t get rid of the bacon fat! Stir in the onions and garlic; cook until onions are soft and translucent, about 5 minutes.

4.    Pour the chicken broth into the Dutch oven with the onions and garlic, and bring to a boil over high heat. Add the potatoes, and boil until fork tender, about 10-20 minutes. Reduce the heat to medium and stir in the coconut milk and the cooked sausage; heat through. Add the bacon and the kale into the soup just before serving and cook ’til the kale is bright green and softened. Add salt and pepper to taste.

Adapted from the recipe: https://40aprons.com/whole30-zuppa-toscana/

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