Breakfast plantain carrot coffee cake


2 large ripe plantains

1.5 cups baby carrots

1 cup rolled oats

1/4 cup butter

5 large eggs

1 tsp apple cider vinegar

1 tsp vanilla extract or 1/4 tsp almond extract

1/2 tsp cinnamon

1/8 tsp nutmeg

Pinch cloves

1 tsp baking soda

1/3 cup raisins

1/3 cup chopped walnuts

Youll need a high speed blender like a vitamix or blendtec. Place all ingredients, besides last three, into high speed blender. Blend until smooth. Add baking soda and give another swirl. Fold in raisins and walnuts.

Bake in coconut oil greased 13 by 9 at 350 for 30-40 minutes.

serve warm or room temperature. I usually make it the night before, store in the refrigerator, and reheat the next morning for a quick breakfast.



Mediterranean chicken and cauliflower over rice


Mediterranean chicken and cauliflower over rice 

serves 4-6

1 lb chicken breasts, cut in half, or thighs

1 tsp olive or avocado oil

1 can artichokes, drained and chopped

1 can tomatoes, with juices

1 head cauliflower, chopped

1/2 bag frozen spinach

1 large lemon

5 cloves garlic, minced

1 tsp oregano

1 tsp basil

1/8 tsp salt


1.5 cups rice

1/3 cup feta cheese

olives (optional, I don’t like olives and don’t use them, but if you do they would work well with these flavors)

coat chicken in oregano, basil, salt, pepper, and garlic. Heat oil over medium high heat in Dutch oven or large skillet with a lid. Sear chicken on each side for 1-2 minutes. Add artichokes, tomatoes, cauliflower, and spinach. Slice lemon in half and squeeze most of the juice out. Slice remaining lemon rind and toss it in for flavor (make sure all seeds are removed).

Turn heat to medium low and cook with lid on for 15 minutes. Cook rice in rice cooker (or preferred method) while chicken is cooking. If using brown rice, start rice before starting chicken since it takes 40 minutes instead of 15 like white.

Remove lemon rinds from chicken. Plate rice then chicken and veggies then top with feta.




Spaghetti squash pizza bake


Spaghetti squash pizza bake

1 spaghetti squash

1 cup marinara sauce

1 tsp basil

1 lb loose Italian sausage

3 eggs

poke a few holes in spaghetti squash with a knife. Place in 13 x 9 and cook at 375 for an hour or until pierced easily with a fork.

cook sausage (if in links, remove casing so it can crumble and cook like ground beef does).

when squash is done, take it out and raise oven temperature to 400. Cut squash in half, remove seeds and scrape flesh out with a fork into the 13 by 9. Add beaten eggs, sauce, basil, and cooked sausage and combine well.

cook at 400 for 55 minutes.

Top with Parmesan cheese and serve with crusty sourdough bread and butter.

creamy Chicken adobo


Creamy chicken adobo

1 cup rice vinegar

1 can light coconut milk

1/4 cup soy sauce, Tamari, or coconut aminos

10 garlic cloves, crushed

2 bay leaves

Pepper to taste

1.5 lbs chicken thighs

1.5 cups rice

1 Tbs oil for sautéing

Combine everything besides rice and oil in a container to marinate in the refrigerator overnight or at least a few hours.

When ready to cook, combine 1.5 cups rice with 3 cups water and boil covered until done. Let rice cook while making chicken.

heat oil in pan over medium high heat.

Remove chicken breasts from marinade (save it!). Place marinade in a small pot and bring to a boil. Turn it lower and let it simmer for 12 minutes while cooking the chicken.

cook chicken in oil for 10 minutes, flipping after 4-5 minutes.

plate rice, then chicken, and cover all in sauce.

serve with side of garlic roasted broccoli, asparagus, or Brussels.




Date brownies-gluten free, dairy free, sugar free


Brownies- gluten free, dairy free, sugar free

3 Tbs water

14 small dates or 8-9 large dates, pitted

2/3 cup walnuts

1 cup rolled oats

1/3 cup cocoa powder

1 tsp vanilla

1 tsp baking powder

1 egg

dash salt


if dates are hard, soak in the 3 tbs of warm water. If not then throw water and dates straight into high speed blender, like a vitamix, or a food processor with all other ingredients besides egg and baking powder. Blend until combined well. I like to leave mine a little chunky so there are pieces of nut left. If you don’t, purée more. Add egg and baking powder and give another swirl.

bake in an 8 x 8 glass pan greased in coconut oil for 20 min at 375.





Korean Beef Bowls


Rice bowls are great for quick weeknight family meals or for a gathering. Everyone can build their own bowl and make it suit their tastes. Plus they are really easy and quick to make. We do taco rice bowls often and now this Korean bowl has made it into the rotation. This is a little sweet with a little spicy kick, the kids and my husband loved it.

Sometimes we add crushed nori seaweed sheets on top, substitute snow peas for the broccoli, or quinoa for the brown rice. That’s what makes these bowls so great and easy! Use what you have on hand.

Korean Beef over brown rice with broccoli

serves 4

1 lb lean grass fed ground beef

2 tsp sesame oil

3 cloves garlic

1-2 Tbs honey, depending on sweetness desired

3 Tbs soy sauce

1/2 tsp ginger

1/8-1/4 red pepper flakes, depending on spice desired

black pepper to taste

3 green onions, diced

1 cup brown rice, cooked (we soak it overnight then boil in excess water and drain the water to rid the arsenic)

large head broccoli, steamed or roasted

Brown beef and garlic. Drain fat. Add sesame oil, honey, soy sauce, ginger, pepper, and red pepper flakes depending on spice level desired. Simmer for another couple minutes to let the flavors combine.

Serve over sprouted brown rice or quinoa. Top with steamed broccoli and green onions.


Nutritional information (just seasoned beef without rice and broccoli in parenthesis)

calories: 435                        (240)

fat: 12 g

sodium: 778 mg (32%)

carbohydrates: 48 g            (7g)

dietary fiber: 4 g

sugars: 6 g                    (5g)

protein: 30 g                         (24g)