Easy Salmon Patties


  • 1 (14.75 ounce) can canned salmon

  • 1 egg

  • 1/4 cup chopped onion

  • 1/2 cup seasoned dry bread crumbs

  • 1 tablespoon olive oil


  1. Drain and reserve liquid from salmon. Mix egg, onion, bread crumbs and salmon together. Watch Now

  2. Make into patties. If mixture is too dry to form into patties, add reserved liquid from salmon. Watch Now

  3. In a frying pan, heat olive oil. Place patties in pan. Brown on each side, turning gently. Drain on paper towels and serve.

Servings: 4 mini patties great for a snack or 2 large patties for meals

Tips: Wild Selections is the best choice for safe and ethical purchasing.

Gluten Free Pie Crust


  • 2 1/2 cup Blanched almond flour

  • 1/3 cup Erythritol (or any sweetener of choice*; omit for savory pie crust)

  • 1/4 tsp Sea salt (or 1/2 tsp for savory pie crust)

  • 1/4 cup Ghee (measured solid, then melted)

  • 1 large Egg (or ~2 tbsp additional ghee)

  • 1/2 tsp Vanilla extract (optional)


  1. Preheat the oven to 350 degrees F (177 degrees C). Line the bottom of a 9 in (23 cm) round pie pan with parchment paper, or grease well.

  2. In a large bowl, mix together the almond flour, erythritol (if using), and sea salt.

  3. Stir in the melted ghee and egg, until well combined. (If using vanilla, stir that into the melted ghee before adding to the dry ingredients.) The "dough" will be dry and crumbly. Just keep mixing, pressing and stirring, until it's uniform and there is no almond flour powder left. (Alternatively, you can use a food processor to mix it all together.)

  4. Press the dough into the bottom of the prepared pan. You can flute the edges of desired; if it crumbles when doing this, just press it back together. Carefully poke holes in the surface using a fork to prevent bubbling.

  5. Bake for 10-12 minutes, until lightly golden. (Add fillings only after pre-baking.)

Servings: 1 large Pie crust or 12 small tarts

Tip: When putting it in the pie plate or cupcake pan, Use a spoon dipped in hot water. It smoothes it out nicely.

Baked Cassava Fries


  • 2 yuca, cassava

  • 1 tbsp avocado oil

  • pinch of sea salt

cilantro lime dip (optional)

  • 1/2 cup packed fresh cilantro leaves

  • 2 tbsp fresh lime juice

  • 1 tsp Dijon mustard

  • 1 garlic clove

  • 1 cup 2% greek yogurt plain


  • Preheat the oven to 425 degrees fahrenheit and bring a large pot of salted water to a boil.

  • Use a vegetable peeler to peel the outside waxy layer from the yuca (just as you would a potato).

  • If the yuca is long, slice it in half, then slice into 1/2” fries.

  • Add the fries to the boiling water and cook for 10-15 minutes, or until the edges start to fray and tender.

  • Drain the fries and place in a large bowl. Drizzle them with avocado oil and sea salt and toss to coat.

  • Lay the fries in a single layer on a baking tray and cook in the oven for 30-35 minutes, flipping halfway through.

  • While the fries are cooking, make the cilantro lime dip. Add all of the ingredients except the Yogurt to a small food processor and blend until finely chopped. Then add the yogurt and pulse a couple of times to combine.

  • Serve the yuca fries immediately with the cilantro lime mayonnaise.


  • Make sure you always boil cassava. DO NOT eat it raw. It can make you ill. Boiling retains the amazing nutrients of cassava.

  • The yuca should be white on the inside. If it has many brown streaks, it may be past it's prime and you'll want to discard that one.

Friendly Apple Cinnamon Donuts


  • 1½ cups almond flour or coconut flour

  • ⅓ cup Lakanto Monkfruit Golden (or Swerve)

  • 1½ teaspoons apple pie spice

  • 1½ teaspoons baking powder

  • Pinch sea salt

  • 3 eggs

  • 3 tablespoons applesauce

  • 1 tablespoon melted ghee or coconut oil


Heat oven to 350°F. Whisk dry ingredients in a medium bowl. Add the eggs, applesauce, and ghee and whisk until fully combined.

Spoon into 6 cavities of a silicone donut pan. Bake for 14-15 minutes, or until an inserted toothpick comes out clean.

Cool for 10 minutes, pop out, and sprinkle with cinnamon and additional Monkfruit sweetener, if desired.

Servings 6
Serving size: 1 donut , great for a snack.

Roasted Artichoke Hearts


  • 1 can (14oz) artichoke hearts drained and rinsed

  • 2 garlic cloves, minced

  • 2 tablespoons olive oil

  • 1 tablespoon nutritional yeast

  • ¼ teaspoon sea salt

  • Pinch black pepper


Preheat oven to 425°F. Dry artichokes well with paper towels.

To a bowl, add artichokes, garlic, oil, nutritional yeast, salt and pepper. Toss well to coat.

Lay onto a nonstick baking sheet and roast for about 18-20 minutes, tossing once after 10 minutes.

Breakfast Friendly Pancakes


  • 1 egg

  • 3 tablespoons full-fat coconut milk

  • 2 tablespoons almond flour

  • 2 tablespoons almond butter

  • 1 tablespoon coconut flour

  • ½ teaspoon baking powder

  • 6-8 drops vanilla stevia

  • Pinch of vanilla bean powder or scrape 1 vanilla bean (optional)


In a medium bowl, whisk the egg and add in the coconut milk, almond flour, almond butter, coconut flour, baking powder, stevia and vanilla beans. Let sit for 3 minutes.

Heat a nonstick pan sprayed with a small amount of oil. Carefully form 4 pancakes using 2 heaping tablespoons per pancake. Let cook for about 2 minutes per side, or until golden brown, turning heat to low, if needed. If you cannot cook all the pancakes at once, work in batches of 2.

Top pancakes with pureed strawberries as syrup and a very small amount of grass fed butter if you like (no more than a tsp)

Great for the weekend when you want those pancakes!

Strawberry Snack-sicles


  • 12 oz. fresh ripe strawberries

  • 2 cups full-fat plain Greek yogurt

  • 1/4 cup honey


  1. Blend strawberries on high speed until puree like consistency. Add yogurt and honey, and continue to blend until smooth.

  2. Pour the mixture into popsicle molds, insert the sticks, and freeze for 5 hours or overnight.

  3. Run popsicle molds under warm water until the pops loosen, and then remove. Makes 10 (3 oz.) popsicles.


If your popsicle mold does not have slots for sticks, freeze the pops until partially frozen (about two hours), slide the stick into the center of the pop (it should stand on its own), and return to the freezer for another three hours or until completely frozen.

These are great for a snack, especially in the summer months.

Everything Not So Bagel


  • 4 eggs

  • ¼ cup (30g) golden flax seeds (not ground)

  • ½ teaspoon apple cider vinegar

  • ¼ cup (16g) sifted coconut flour

  • ¼ teaspoon baking soda

  • ¼ teaspoon sea salt

  • ¼ teaspoon poppy seeds

  • ¼ teaspoon dried onion, or onion powder

  • 1 tablespoon plus 1 teaspoon sesame seeds, divided


  1. Preheat oven to 350°F. Coat a donut pan with cooking spray.

  2. Add eggs, flax and apple cider vinegar to a stand mixer or bowl. Beat for 1 minute, then let sit for 5 minutes.

  3. Add remaining ingredients, reserving the 1 teaspoon of sesame seeds for sprinkling on top.

  4. Let sit for 3 minutes.

  5. Pour batter into 6 donut wells. Sprinkle with sesame seeds, and additional poppy seeds and sea salt, if desired.

Bake for 12-13 minutes, or until firm. Before serving, slice and toast, and top with butter, cream cheese, avocado or eggs.

Great for a midday snack or breakfast:

  • Breakfast: spread on small amount of avocado and top with an egg or good quality smoked salmon

  • Snack: toast and top with grass fed butter or cream cheese


Kitchari is a traditional Ayurvedic cleansing and healing dish.


  • ½ cup mung beans

  • ½ cup short grain brown rice

  • 4 cups water

  • 1 tsp cumin seeds

  • 1 tsp mustard seed

  • 3 Tbsp coconut or olive oil

  • 1 Tbsp grated ginger

  • 1 tsp turmeric

  • ¼ tsp sea salt

  • 1 piece of kombu seaweed

  • Veggies – carrots, kale and asparagus, chopped Cilantro, fresh for garnish, chopped


  1. Soak mung beans for 3 hours, or overnight.

  2. Wash rice.

  3. Place olive oil/ coconut oil into a saucepan and add mustard seeds and cumin.

  4. Cook until they release their aroma.

  5. Add turmeric, mung beans and rice.

  6. Add water, ginger, and kombu.

  7. Cook 50-60 minutes.

  8. Add veggies and cook until tender.

  9. Remove kombu.

  10. Garnish with cilantro.

Serving size 1 cup

Broccoli Tots


  • 3 heaping cups broccoli florets 2 cups steamed + chopped

  • 2 flax eggs 2 tablespoons flaxseed meal + 6 tablespoons water

  • 1/2 cup nutritional yeast

  • 2 tablespoons quinoa or Millet flour

  • 1 teaspoon garlic powder

  • 1 - 1 1/2 tbsps of tahini


  1. Add broccoli to a steamer basket and steam until tender, about 5 minutes.

  2. While broccoli is steaming, whisk together flaxseed meal and water and set aside.

  3. Allow broccoli to cool for 5 - 10 minutes and transfer to a cutting board and finely chop. Transfer to a large bowl.

  4. To the mixing bowl, add the remaining ingredients, including the flax eggs, and starting with 1 tablespoon of tahini. Stir together until it forms a dough. If the mixture seems a bit dry, add the rest of the tahini.

  5. Line a baking sheet with parchment paper and form the dough into small balls or tots. Chill in the fridge for at least 30 minutes to chill.

  6. When ready to bake, preheat the oven to 400 degrees F. Bake for 18 - 20 minutes, flipping halfway through.

  7. Allow tots to cool for 10 - 15 minutes before transferring to a plate and serving.


  • I use the Cuisinart Mini Manual food processor. Makes it so easy to chop the broccoli.

  • This gets supreme gooey! I recommend using a spoon dipped in warm water when stirring.

  • To have more on hand, double recipe.

Makes 16 tots. One serving could be many as 8.

Vegan Ranch Dressing



  • 1 cup raw cashews (soaked in hot water 30 minutes, or overnight in cool water)

  • 2/3 cup unsweetened almond milk

  • 2 tsp lemon juice

  • 1 clove garlic, peeled

  • 1/2 tsp sea salt (plus more to taste)

  • 1 pinch black pepper

  • 1/4 tsp onion powder

  • 1 1/4 tsp apple cider vinegar

  • 1/2-1 tsp maple syrup or one packet of stevia


  • 1 Tbsp fresh minced dill (or 2 tsp dried)

  • 1 Tbsp fresh minced parsley 

  • 1 tsp fresh chives (or 1/2 the amount dried chives)


  1. Soak cashews in very hot water for 30 minutes -1 hour (or overnight in cool water). 

  2. While cashews are soaking, measure out almond milk and add lemon juice and set aside to curdle (this makes your vegan “buttermilk”).  This doesn’t take long so do about 1 hour before making the dressing.

  3. Drain and rinse cashews several times and drain again. Then transfer to a bullet or small blender (a blender is preferred over a food processor for achieving a smooth texture) and add almond buttermilk, garlic, salt, pepper, onion powder, vinegar, and maple syrup or stevia. Blend on high for 1-2 minutes or until very creamy and smooth. 

  4. Add herbs and pulse several times to incorporate (you don’t want it fully puréed). 

  5. Taste and adjust flavor, as needed, adding more salt for saltiness, maple syrup for sweetness, lemon juice or vinegar for acidity, garlic for garlic flavor, or herbs for a more herbal flavor.

  6. Use immediately at room temperature or refrigerate for 3-4 hours to chill. It will thicken in the refrigerator, so you can add more almond milk or water later on to thin if needed. 

  7. Enjoy with vegetables, salads, cauliflower wings, or pizza! Store leftovers covered in the refrigerator up to 7-10 days. Not freezer friendly (will likely separate upon thawing)


  1. I used a medium sized garlic clove. It was really garlicly which I like, but if you prefer a milder garlic taste, then use a small clove and add more if you feel you need to.

Tummy Tamer Smoothie (post workout)


  • 1/2 cup fresh papaya cubes chilled or frozen

  • ½  cup fresh pineapple cubes chilled or frozen

  • 1 handful spinach

  • 1 cup unsweetened almond milk

  • 1 scoop vanilla vegan protein powder

  • ¼ teaspoon Ginger powder

  • ¼ tsp turmeric

  • 1 tsp glutamine (optional good for the gut)

  • ¼ teaspoon Chia seeds

  • 1 packet of stevia


  1. Combine all ingredients in a high-speed electric blender. Blend until smooth and creamy.

  2. Pour the smoothie into serving glass

Multi Seed Crisps


About 3 cups total seeds, I used:

  • ⅓ c sunflower seeds

  • ⅓ c pepitas (pumpkin seeds)

  • ⅓ c sesame seeds

  • ⅓ c poppy seeds

  • ⅓ c flax seeds

  • ⅓ c quinoa or millet

  • ⅓ c hemp seeds

  • ⅓ cup chia seeds (need this to bind

These are optional choose 2-3:

  • 1 tsp caraway seeds

  • 1 tsp fennel seeds

  • 1 tsp cumin seeds

  • 1 tsp mustard seeds

  • 1 1/2 cups warm water


  1. Set oven to 300F

  2. Mix all the ingredients together in a large bowl and add the warm water. Stir well and let sit for about 45 mins, stirring every 15 minutes.

  3. Line 2 baking sheets or 1 large with parchment paper or spray with olive oil. Divide the seed mixture between the two pans and pat or roll the seeds out into a thin even layer. You won't fill the entire pans, but get it nice and thin. I patted it flat and thin with a large spoon.  

  4. Sprinkle the sheet with pink sea salt and any spices you would like.

  5. Bake for an hour, or until firm and crisp. Let cool on the pans and then break into pieces.

  6. Store in an airtight container at room temperature.

Bone Broth


  • 3-4 pounds beef marrow and knuckle bones

  • 2 pounds meaty bones such as short ribs

  • 1/2 cup raw apple cider vinegar

  • 4 quarts filtered water

  • 3 celery stalks, halved

  • 3 carrots, halved

  • 3 onions, quartered

  • Handful of fresh parsley

  • Sea salt


  1. Place bones in a pot or a crockpot, add apple cider vinegar and water, and let the mixture sit for 1 hour so the vinegar can leach the mineral out of the bones.

  2. Add more water if needed to cover the bones.

  3. Add the vegetables bring to a boil and skim the scum from the top and discard.

  4. Reduce to a low simmer, cover, and cook for 24-72 hours (if you're not comfortable leaving the pot to simmer overnight, turn off the heat and let it sit overnight, then turn it back on and let simmer all day the next day)

  5. During the last 10 minutes of cooking, throw in a handful of fresh parsley for added flavor and minerals.

  6. Let the broth cool and strain it, making sure all marrow is knocked out of the marrow bones and into the broth.

  7. Add sea salt to taste and drink the broth as is or store in fridge up to 5 to 7 days or freezer up to 6 months for use in soups or stews.

Prep time 10 mins

Servings: 3 quarts

Insta pot Lemon Chicken


  • 4 small (4oz) chicken breasts

  • 1½ tablespoons lemon garlic seasoning powder (such as Flavor God)

  • ½ teaspoon sea salt

  • Pinch black pepper (optional)

  • 1 tablespoon avocado oil

  • 1 cup water

  • 2 lemons, sliced in half


Pat dry chicken breasts. Coat both sides with cooking spray and season both sides with seasoning, salt and pepper, if using.

Turn Instant Pot to sauté, and add avocado oil. Once hot, gently nestle all 4 chicken breasts inside. Cook undisturbed for 2-3 minutes. Coat tops with additional cooking spray. Using a metal spatula, flip breasts and cook for 2 minutes.

Remove chicken to a plate. Turn Instant Pot off. Pour water, and the juice of 1 lemon into the Instant Pot. Set the metal trivet inside and place chicken breasts on top. Squeeze juice of remaining lemon on top. Close lid and set to manual high for 5 minutes.

Allow chicken to natural release for 3 minutes, then carefully quick release. Remove chicken from pot and rest for 5 minutes before cutting.

4 servings

Veggie Flatbread


  • medium head cauliflower

  • 1 cup butternut squash cubes

  • 1 cup cassava flour

  • 2 teaspoons Mexican or garlic herb seasoning powder

  • 1 teaspoon sea salt

  • Cooking Spray


Chop cauliflower into florets and place in food processor. Rice until the size of sand. Remove and measure two lightly packed cups and place in the center of a clean dish towel.

Place squash into food processor and rice again until the size of sand. Add to towel. Squeeze out all liquid. (use your muscles!).

Add back into the food processor with cassava flour, seasoning and salt. Run for 2-3 minutes, until a dough is formed. Scrape sides, if needed.

Heat a medium pan over low heat.

Cut small squares of parchment paper the size of salad plates and coat the paper and your hands with cooking spray. Place small dough balls onto the squares of parchment paper and press dough into the shape of a circle and the thickness of pita bread (ora little thinner). Dough will be sticky.

Coat pan with cooking spray and invert the dough onto the pan, peeling away the paper. Cook for 1-2 minutes per side (until golden with slightly crispy edges. Repeat for remaining dough.

serving size two

Easy Spinach Bake


  • 2 tablespoons grass-fed butter, ghee or coconut oil

  • 1 small onion, thinly sliced

  • 4 cloves garlic, minced

  • 1 cup broccoli florets, finely chopped

  • 4 cups cups spinach, roughly cut

  • 4 eggs, beaten

  • 1 cup egg white

  • ½ teaspoon sea salt

  • ¼ teaspoon dried oregano


Preheat oven to 350°F.

In a skillet, heat the butter over medium heat. Add onions and sauté for 3 minutes. Add garlic and broccoli and cook until softened (about 5 minutes).

Add spinach until just wilted, then pour eggs on top of veggies and shake pan to settle eggs into the vegetables. Season with salt and oregano. Move skillet to oven and bake for 20-25 minutes, or until cooked through.

Serve with 2 tablespoons salsa, if desired.

Servings: 3

Homemade Trailmix


  • 1 tbsp sliced almonds

  • 1 tbsp walnuts

  • 1 tbsp dairy free chocolate chips

  • 1 cup gluten free oats

  • 2 tsps cinnamon


  1. make toasted cinnamon oats - in a hot, non-stick pan cook oats until golden brown, then add cinnamon stirring around in the pan.

  2. Use 2 tbsps of toasted cinnamon toasted oats with 1 tbsp of the other ingredients.



  • Lean ground turkey

  • chili powder

  • garlic powder

  • sea salt

  • cooked brown rice

  • Avocado

  • Radicchio - long

  • cilantro (optional)


  1. cook the ground turkey adding the spices.

  2. Use 3 Radicchio leaves putting 3 oz of turkey in each boat plus 2 tbps of brown rice in each boat (use a measuring spoon)

  3. Add 2 thinly sliced pieces of avocado to each boat and top with cilantro if you choose.

  4. Enjoy!

Chicken Tikka Masala


  • 4 teaspoons garam masala (see Note)

  • ½ teaspoon salt

  • ¼ teaspoon turmeric

  • ½ cup gluten free flour

  • Gluten free flour ½ cup

  • 1 pound chicken tenders

  • 4 teaspoons avocado oil, divided

  • 6 cloves garlic, minced

  • 1 large sweet onion, diced

  • 4 teaspoons minced fresh ginger

  • 1 28-ounce can plum tomatoes, undrained

  • ⅓ cup coconut milk

  • ½ cup chopped fresh cilantro for garnish


1. Stir together garam masala, salt and turmeric in a small dish. Place flour in a shallow dish. Sprinkle chicken with ½ teaspoon of the spice mixture and dredge in the flour. (Reserve the remaining spice mix and 1 tablespoon of the remaining flour.)

2. Heat 2 teaspoons oil in a large skillet over medium-high heat. Cook the chicken until browned, 1 to 2 minutes per side. Transfer to a plate.

3. Heat the remaining 2 teaspoons oil in the pan over medium-low heat. Add garlic, onion and ginger and cook, stirring often, until starting to brown, 5 to 7 minutes. Add the reserved spice mix and cook, stirring, until fragrant, 30 seconds to 1 minute. Sprinkle with the reserved 1 tablespoon flour and stir until coated. Add tomatoes and their juice. Bring to a simmer, stirring and breaking up the tomatoes with a wooden spoon. Cook, stirring often, until thickened and the onion is tender, 3 to 5 minutes.

4. Stir in coconut milk. Add the chicken and any accumulated juices to the pan. Bring to a simmer and cook over medium-low heat until the chicken is cooked through, 3 to 4 minutes. Garnish with cilantro.  

Servings = 4 (1 1/2 cups) -


  • Garam masala, a blend of spices used in Indian cooking, usually includes cardamom, black pepper, cloves, nutmeg, fennel, cumin and coriander. It is available in the spice section of most supermarkets.