Sheet pan meals are quick and easy, with hardly any cleanup. I paired this salmon with sliced zucchini and yams and seasoned with olive oil, oregano, salt, and pepper. Ingredients 1lb wild salmon 4 zucchini cut in chunks 2 small yams cut similar size chunks 2-3 tablespoons olive oil 1 tablespoon dried oregano Salt and […]
This is a really easy stew that is great when want to have a quick one-pot meal. You can double the recipe and freeze half for another time. If you are vegetarian or want a meatless meal, substitute the chicken with black beans or garbanzo beans. You can serve with tortillas or rice and a […]
Lamb is one of my favorite animal proteins. Lamb is high in vitamin B12, zinc, and protein. Three nutrients that I personally tend to run low in. I buy 100% grass-fed lamb when I am making lamb for my family. 100% grass-fed lamb is usually grown on small farms where animals are more humanely raised […]
Have you ever had any of those nights where you get home late, everyone is starving, and you need to get dinner on the table ASAP? Thanks to a lot of precut vegetables these kinds of evenings in my house no longer guarantees that we are having take-out. Ingredients 1-1.5lbs boneless skinless chicken thighs (or […]
I have recently rediscovered stir frying again. Stir frys are super simple, the possibilities are endless, and only one pan to clean up. This week my son and I threw together an unusual combination of what was in the refrigerator and created a delicious quick dinner. We served it with leftover millet instead of rice […]
Nothing better than having a Monday off to sleep in, get organized, hang out with friends and family, spend time outside, exercise, and relax. In the midst of our busy lives, we often put the needs of work, family, and social responsibilities ahead of our own needs. An extra day off over the weekend can […]
I love sheet pan meals. They are just so easy to prepare and clean-up. I served this chicken, cauliflower, and carrot meal on a bed of baby spinach and arugula. The hot food wilts most of the greens and coats them with the thyme and lemon flavor from the juices. YUM!! Ingredients 2lbs chicken […]
Have you ever heard the phrase eat the rainbow? Each color in our fruits, vegetables, and herbs contain a unique combination of phytonutrients. Phytonutrients are naturally occurring chemicals in plants that help protect plants from threats such as germs, fungi, and bugs. It turns out that phytonutrients are protective to us as well. To ensure that you […]
What does your plate look like? For many of us, we think of the protein source in our meal as the main course and the vegetables and starches, the side courses. For those of us who are eating that way, one easy way to build our health is to flip that ratio so that we […]
One of the foods I enjoyed eating in Brazil was plantains. I enjoyed them so much that I came home and started experimenting with sweet and savory plantain mash. Here is my recipe for savory plantains. It is super easy and my kids loved them. If you are interested in trying a sweet version of […]
I am a big fan of making fresh sauces and dressings because I can control the ingredients that go into them. Chimichurri sauce can have a little punch (red pepper flakes) or not. Sensitive to garlic, you can use it or not. Think cilantro tastes like soap, skip it and add some extra basil or […]
Remember when you were a kid and you spent all year looking forward to summer vacation? As adults, we don’t get to take the whole summer off, but we often do get to take a little time off work to recharge. I spent the last two weeks traveling in Brazil sightseeing, listening to music, beaching, […]
Fruit salsa is a great addition to almost any meal and everyone loves it — even kids. Fruit salsa pairs well with chicken, fish, seafood, pork, beef, and vegetables. You can also use it as a dip on its own or spoon it over yogurt or soft cheese (dairy or nondairy). It can be spicy […]
This recipe is simple, but takes some planning because it requires a slow simmer on the stove for a few hours. I usually make it during the winter, but made some recently at my kid’s request. My boys (husband included) like to make carnitas tacos with corn tortillas, salad or shredded cabbage, black beans, avocado, […]
This is one of our family favorites and it is easy to scale up or down in size and fill in with the vegetables we happen to have at home. Plus it is gluten and soy-free for those of us who react to those foods. I serve it with rice, cauliflower rice, quinoa, or millet. […]
I am a sheet pan superfan for weeknight meals. They are just so simple and the combinations are truly endless. This week I played around mixing meat, fruit, vegetables. The trick is cutting everything about the same size so that it all gets done at the same time. Recipe serves 4 and is easily scaled […]
I am a big fan of curry. It is full of vegetables and herbs that help to reduce inflammation, it is great leftover (sometimes even better than the first meal), and it can be made simply or more complex given the time you have. Check out my simple weeknight chicken curry recipe below. It is […]
What do iron deficiency and my “Lucky Iron Fish” have in common? Women are most at risk of low iron, but anyone who has a lot of blood loss or who does not eat enough foods with iron is at risk. So are people with inflammatory bowel disease, Celiac disease, and parasites (parasites thrive on […]
Carrot top pesto! Yup, this super simple “pesto” recipe is made from carrot tops and is dairy-free for those who are avoiding dairy. A special thank you to Laura Reoch, https://september-days.com/ for the picture! I love when friends join me in the kitchen. I love carrots and the freshest carrots come with the tops still […]
I believe in food first, but sometimes I recommend supplements to help bring my clients back into balance. Supplements can be helpful, confusing, expensive, and sometimes dangerous. Supplements are not regulated by the FDA for quality. To make sure you are getting high-quality supplements. Look for a third party quality certification like GMP or NSF. […]
One of the things that I love about summer is how easy it is to grill something on the barbecue for dinner. It is quick and easy to clean up. Here are a couple of quick tips for grilling chicken: Consider grilling a spatchcock chicken. Spatchcock is a technique for cutting a chicken where you open […]
Big Salad! Some nights are big salad nights. It is either unusually hot outside or we have a lot of leftovers and not a lot of time. This big salad includes lettuce, steamed beets, leftover roasted asparagus, green onions, pumpkin seeds, and feta cheese. Add on options are leftover rice, quinoa, steak, and chicken. Feel […]
Cooking up a big pot of vegetable soup is always a good thing. I love having a simple soup in the refrigerator to heat up for a snack or to complete a meal. I usually don’t use a recipe for vegetable soup, but this batch was particularly good so I wrote it down to make again […]
Olive Oil and Herb Baked Cod This is a super simple recipe that takes about as long as it takes to make a salad to cook and get on the table. Ingredients 1 cod filet per person (you can use any white fish that is an inch or thicker) 5 tablespoons of extra virgin olive […]
