Cheesy Cauliflower crusted potato gratin 

Recipe coming soon!


Broccoli Spinach Soup garnished with saw cow's milk sour cream


Yields 6 servings


2 heads of local or organic broccoli

2 cups fresh or frozen spinach 

1 tablespoon butter

1 tablespoon olive oil

2 carrots- peeled 

1/2 small yellow onion

1 leek - sliced

2 cups chicken broth or vegetable broth

Red Pepper Flakes (optional)



Sour Cream for garnish 


Over medium heat melt butter and heat olive oil. Saute all vegetables. Once they are tender add broth.

Make sure to season vegetable. 

Bring to a simmer and lower heat to low and cover. 

Cook for 25-35 minutes on low. 

Adjust seasoning. 

With a hand blender puree the soup to your liking. 

Serve warm with a raw cow's milk sour cream garnish. 




Tagine cooked eggplant sweet potato & swiss chard stew 

This dish highlights a wonderful spice called Ras el hanout. It is a North African  spice blend that is sweet, warming, earthy, and delicious. Spices have always been used for their medicinal properties. This spice blend is made up of some very powerful health benefiting spices: turmeric, cinnamon, ginger, coriandor , nutmeg, and cardamom. These spices help to reduce oxidative stress on the body. Oxidation has been linked to many lifestyle diseases. Oxidation causes inflammation in the body and chronic inflammation is not a good thing. Relieving your body of oxidative stress will enhance your health. Using these spices on a regular basis will get you on a path to a healthy lifestyle. Preparing a simple dish like this with warming and aromatic spices will not only better your overall health but also it is a scrumptiously satisfying meal. 



1 medium eggplant - small dice

1 small yellow onion - small dice

1 carrot - peeled and diced

2 bunched of Swiss Chard

2 Evangeline sweet potatoes - diced

1/2 cup white quinoa

Vegetable broth 

1-2 tablespoons Ras el hanout 






Preheat oven to 350 degrees. 

Use a tagine or dutch oven. 

Add all ingredients into the tagine and place in the oven to cook for 1 hour. Check periodically to see if the dish 

need more stock so it does not dry out. 

Remove from oven and keep covered for another 1-2 hours. 

Serve warm. 



African Vegetable Gumbo 



2 bunches of organic collard greens 

2 medium yams  - peeled and diced

1 bag frozen okra - if its not in season

1 small yellow onion -small dice

1 can organic Red Beans -drained and rinsed

1 can organic Butter Beans - drained and rinsed 

Vegetable stock 


1-2 scotch bonnet peppers

1/2 tsp coriander

1/2 tsp cardamom 




In a large skillet heat butter over medium heat. Sweat onions.

Add spices and pepper.

Saute for 3 minutes. If you don't want the dish to be very spicy remove the pepper and toss. 

Add the collard greens leaves. Cut the leaves if they are too large. Saute over low medium heat until wilted. Add the diced yams and okra. Add vegetable stock so the vegetables don't dry out. Add the beans and season with salt and pepper. Bring to a simmer and cover and cook for 25-30 minutes until the yams are tender. Turn the heat off and let the gumbo sit so the flavors come together. 



       Grass-fed Beef Bolognese 



1 lb grass-fed beef

3 organic carrots - peeled and diced

1 organic celery stalk - diced

1 large can of San Marizano Peeled Tomatoes

1 small yellow onion - diced

2 garlic cloves- minced

1 tablespoon dried basil

1 tablespoon dried oregano

10 fresh basil leaves

1 tablespoon red pepper flakes

Olive oil


White Wine

Parmesan Rind




Melt butter on medium heat on a large skillet. 

Saute onions, add salt to sweat. Saute carrots and celery for 3 minutes. 

Season with the dried spices. Add the seasoned ground beef and sautee. Turn heat up and deglaze the pan with a splash of white wine. Add peeled tomatoes and turn heat down. Season with salt and pepper. Add fresh herbs. Turn heat to low and bring to a very light simmer. Add parmesan rind to the pot and cover the skillet 1/2 way and allow to cook on low for 30 minutes.

Turn the heat off and cover and let the bolognese. 




Guajillo Pepper Wild Caught Salmon Burger 

Recipe is coming soon! 


Curry Spiced Baby Broccoli and Dandelion Greens

Dandelion is a wonderful source of interleukin which is a type of cytokine. Cytokines are secreted by certain proteins in the body. Interleukin is expressed in the body through white blood cells.  By eating foods that inhibit the production of interleukin you reduce your inflammation. Chronic inflammation is a major factor to what leads to lifestyle diseases such as heart disease, arthritis, diabetes, joint pain, and obesity. Consuming more anti-inflammatory foods such as dandelion greens you will reduce your risk of you chances of becoming victim to one of these lifestyle disease. 

Recipe serves 4

Rosemary & Garlic Lamb with a Portobello Red Wine Sauce

Did you know that lamb is the most consumed animal in the world? The meat is very sweet and delicious. 

Grass-fed humanely raised lamb offers you wonderful vital nutrients. CLA (conjugated linoleic acid) allows the body to burn fat, boost metabolism, and strengthen muscles. CLA in the cellular level works by not storing fat, rather it uses the fat consumed and already in the cell as its form of fuel, or energy. Yes, it is an omega-6 fatty acid. Omega 6 does cause inflammation, but it is essential for us to consume if a ratio of 3:1 to Omega-3 fatty acid. Our body needs to have inflammation, but it needs to come in the form of Omega-6 like CLA. It also is one of the most potent anti-cancer compounds. 



Grass-fed bone-in Lamb Loin

Unsalted Butter 

Olive oil

Yellow Onion


Portobello Mushrooms

Garlic Cloves

Fresh Rosemary

Bordeaux Wine

Beef Stock 





Preheat oven to 350 degrees, and place the rack in the middle of the oven. 

Set your mise en place. Cut carrots and onions in large chunks. Dice mushrooms in a small dice. Peel garlic cloves and leave whole. 

Season meat on both sides with salt and pepper. 

Heat a dutch oven over medium-high heat with butter. Sear lamb on both sides (1-2 minutes on each side). Remove lamb from pan and lower heat. Add olive oil and add vegetables, saute for 1-2 minutes. Add rosemary sprigs, red wine, and broth (if necessary). Add lamb back in the pan. Turn heat off, cover pan, and place in the oven. Cooke for 15-25 minutes until lamb is cooked to your desired temperature. 



Grass-fed Bison Meatballs in a red pepper wild mushroom tomato sauce

Bison or buffalo is a great ruminate animal to cook with and consume. Bison is similar to beef with a slightly more sweet and rich flavor. This pairs well with the wild mushrooms used in the sauce. Mushrooms flavor profile is known as the 5th flavor of umami. They have a meaty, earthy, and rich flavor to them. The mushrooms used in this dish are: black trumpet, chanterelle, and shiitake. The contrast of red peppers adds a brightness and sweetness to a very rich and silky dish. 


Some cooking tips:

Cook the sauce slow and low to blend the flavors and make the sauce that much more delicious. 

Season the meatballs with salt, pepper, and fresh herbs to cut the meaty flavor. 

Add a mirepoix to your sauce to elevate the flavors of the sauce. 


Purple Cabbage & Green Split Pea Soup

Recipe for Health:

A multivitamin recipe!



Yields 4-6 Servings; Serving size = 1/2 cup  


1 medium eggplant – 1 inch dice

2 celery stalks- diced

1 yellow onion, small- diced

1 red bell pepper – diced

2 cups tomatoes- fresh – large chunks

¼ cup golden raisins, raisins, or currants

3 tablespoons – ¼ cup extra virgin olive oil

1 teaspoon dried oregano

¼ cup red wine vinegar

Salt and pepper to taste

Fresh basil –chopped, for garnish



In a large skillet over medium heat, heat olive oil. Add onion and celery, a dash of salt and cook for 2-3 minutes. Add eggplant and cook for another 2-3 minutes. Add red pepper, season with salt and pepper. Add tomatoes, raisins, and dried oregano.

Reduce heat to low –medium and simmer for about 10 minutes for the liquid to thicken and all the vegetables are tender.

Remove the skillet from heat and stir in the vinegar, any more seasoning and the fresh basil.

Serve the caponata hot, room temperature, or chilled.

Keep for 2-4 days in an air tight container in the fridge. 




       Zucchini Corn Tomato Salad

  Yields 4 serving ; Serving size = ½ cup 


1 large zucchini – cut into ½ in dice

2/3 cup frozen corn kernels – defrosted

1 cup grape tomatoes- halved

1 garlic clove - smashed

6-8 fresh basil leaves – sliced

1 tsp olive oil

Salt and pepper to taste

A pinch of red pepper flakes

2 tablespoons freshly grated Parmesan Cheese (Optional)



Cut vegetables.

In a sauté pan heat over medium the oil.

Add the zucchini, add a pinch of salt, sauté for 1-2 minutes. Add the corn, tomatoes, and garlic. Cook for 3-4 minutes. Season with salt and pepper, add the fresh basil, and red pepper flakes. Stir and cook on low for 5-8 minutes. Turn heat off and place in a medium bowl, add the cheese (optional) and stir. Serve warm. 




  Mediterranean Baked Cod

Yields 2 servings; Serving size = 1 cod fillet & 1 cup of vegetable medley


2 6 oz fresh cod fillets

1 small red onion – chopped

1 15 oz GMO- free can of artichokes – halved

1 ripe tomato – large dice

1 red potato – large dice

5-7 button mushrooms – quartered

1 garlic clove – smashed

1 tsp dried oregano

¼ tsp crushed red pepper flakes

1/3 cup low sodium chicken or vegetable stock

½ bay leaf

Salt and pepper to taste



Preheat oven to 400 degrees.

In a baking dish place all the vegetables.

Season the fish fillets. Place the fish over the vegetables.

Season the dish with the remaining seasonings. Add the chicken or vegetable stock. Lightly tent the baking dish with foil. Place in the oven for 30 minutes. Remove the foil and cook for 10 minutes. Finish the dish by broiling for 5 minutes. Remove from the oven and serve.



  Cuban Style Black Beans

Yields 4 -6 Servings ; Serving size = ½ -3/4 cup


1 15 oz. Can low or no sodium black beans

1 green bell pepper – diced

1 red bell pepper- diced

1/2 yellow onion- diced

1 garlic clove – minced

¼ cup Low Sodium Chicken / Vegetable Stock or water

1 tablespoon Red Wine Vinegar

1 tablespoon Olive oil

1 tsp ground cumin

½ tsp dried oregano

Salt and pepper to taste



Dice all the vegetables.

Heat a medium saucepan or soup pan with olive oil. Add the onion and a dash of salt, them sweat. Once the onions are translucent add the bell peppers. Sauté for 5 minutes. Add the red wine vinegar, cumin, oregano, and garlic, stir.

Pour half the liquid from the can of black beans in the pot, along with the stock or water . Drain and rinse the beans and add them to the dish. Season with salt and pepper, stir, and bring the dish to a light boil. Then cover and lower the heat to low, and cook for 20- 30 minutes at a simmer.

Once cooked turn the heat off and let it sit for an hour. The longer it sits the better it will be.

Serve warm with ripe avocado and or a side of rice.

Keep in an airtight container in the fridge for up to 5 days if not freeze.


Spinach Farro & Cannellini Bean Soup

Recipe Coming Soon!




Collard Green Veggie Stew

Recipe Coming Soon! 


Black Quinoa Butternut Squash Stuffed Bell Pepper Jack O' Lanterns 

Recipe Coming Soon!



Spiralized Zucchini "Brains" with a Creamy Avocado Sauce Stuffed Jack O' Lanterns 

Recipe Coming Soon!


Mashed Roasted Garlic Turnip & Sweet Purple Potato

Recipe for Health:

Turnips contain glucosinolates are a component of pungent vegetables with mustard oils. They contain properties which have antiparatic, antifungal, and antibacterial effects on the body. Turnips also have the ability to reduce internal inflammation. The anti-inflammatory properties have been shown to reduce prostate cancer and inflammation associated with this specific cancer.