Have the body you love and the health you deserve!
An easy dinner with summer’s harvest veggies. This is a venison steak, thanks to our friend Mark, but you can buy a delicious grass fed steak too! Add in some local, fresh green beans and some sauteed root veggies (we used potatoes, carrots and squash), with a little pesto on top, and PRESTO! You have a delicious, healthy, low carb fat burning dinner.
Zoodles are the new noodles! Full of nutrition, and LOW CARB! No more fattening, gluten-y pasta. Zoodles are the fat burning version of yumminess. I just got a Veggie/Noodle maker so I thought I’d give it a try. You can buy these gizmos at Target or any local kitchen gadget store. Or online…they aren’t expensive! Or, you can often buy Zoodles at some stores already zoodled! If not, just make some thin sliced zucchini and/or summer (yellow) squash.
Ingredients
Garlic-I used a lot!
Red onion, sliced or chopped
Olive oil
Canned artichokes
Organic red pasta sauce (check for a low sugar or no sugar variety)
Ground beef
Directions
Saute in onions and garlic in pan, set aside. Cook beef in another pan, add artichokes and red sauce and heat on low. Add ZOODLES or zucchini to onions and garlic and saute over high heat stirring the whole time for about 3-5 minutes. Dont over cook. When tender but still firm, remove from heat.
Add salt and ground pepper.
Drain excess water from zoodles, and pile zoodles on plate. Add generous scoop of red meat sauce and enjoy!!
Can be made without meat if desired.
My local healthy grocery store has an amazing little salad bar with organic veggies. I go there almost daily, I mean DAILY for a salad. I try to vary it some, but usually just end up getting a bit of everything–as far as veggies go. I mean, even if you are eating a low carb diet (which I am), veggies are basically free–in terms of carbs and calories (does anyone count those anymore?). AND they are FULL of all kinds of amazing, awesome nutrition, antioxidants, and massive phytochemicals that fight cancer, disease, keep you young and trim your waistline. Go for it!
If you can find a great salad bar near you–and avoid all the gloppy, fattening, sweet, processed foods, load up. I usually get a pile of greens, red onions, red cabbage, carrots, tomatoes, arugula, mushrooms, artichokes, and a little bit of beans or garbanzos. Drizzle with EVOO and a snizzle of apple cider vinegar. Dig in! Sometimes I add a few chunks of roasted chicken or hard boiled egg too.
A quick and easy, but fantabulous meal! 
Keeping a rotisserie chicken on hand is the best way to find a base for an easy and quick lunch or dinner. Try this one from my friend who is making a wonderful documentary about What to Eat.
Mediterranean Veggies with Rotisserie Chicken
Ingredients
Eggplant
Red onion
Red pepper
Green pepper
Zucchini
Fava beans
Olive oil
2-4 cloves garlic
Sea salt and fresh pepper
Oregano and/or basil
Grated Parmigiana Reggiano
Directions
In a big frying pan, heat the olive oil, and saute the onion and garlic till tender. Add other veggies and saute until tender. Add chopped chicken and heat for a couple minutes. Add oregano or basil if desired, serve topped with Parmigiana Reggiano (optional).
For a light lunch, try this:
Micro greens, pecans, walnuts, almonds, etc and citrus dressing.
(Photo and recipe by Greg Kiger, What to Eat)
Salad Ingredients
Organic baby arugula, baby kale, micro greens or variety of sprouts, chopped red cabbage, etc.
Tomatoes
Any other greens or vegetables that are in season, especially locally grown
Pecans, almonds, walnuts
Citrus Dressing
Equal parts lemon and fresh squeezed orange juice
1 Tbsp olive oil
Sea salt and fresh pepper
Mix with fork or whisk and drizzle over salad
Dump a very generous amount of greens on your plate. Add leftover chicken, fish or beef–or a bit of canned tuna if you wish for added protein.
A simple lunch using whatever greens you have on hand–micro greens are delicious and bursting with nutrition. Can often be found at your farmer’s market or health food store. If you cannot find them, pick up some sprouted seeds–radish, sunflower, etc.
Add in some leftover seared tuna and viola! A lunch better than what you would find in a restaurant! 
A far far healthier version to the chicken tenders you would get at a restaurant, but every bit as good!
The crunchy crust is coated with oregano. This delicious savory herb contains an active ingredient called rosamarinic acid, a very potent antioxidant that also has powerful antiviral, antibacterial, and antifungal properties. In fact, oregano oil is a powerful antibiotic on its own.
The best oil to cook this in is coconut oil. While it’s generally delicate tasting, it stays stable in heat and does not degrade, like olive oil does. Avoid using canola or other vegetable oils, these are highly process and often with GMO ingredients. These oils are even more unhealthy when heated to high temps during cooking.
Ingredients
2 lbs of boneless, skinless chicken breasts or boneless skinless thighs
2-3 eggs, beaten in shallow dish
1 cup rice flour, coconut flour or almond flour or a mixture of all
Sea salt and pepper
2 tsp garlic powder
3 Tbsp of finely minced fresh parsley
1-2 tsp of dried oregano or fresh
Virgin coconut oil
Directions
Heat oven to 375-400 degrees F. Add dry seasoning and herbs to flour mixture. If using whole chicken breasts, slice in half to make thinner cutlets. You may also pound these out with a mallot if desired.
Dip each piece in egg, then dredge in flour mix. Gently press flour on to stay better. Melt coconut oil and add half to shallow cooking pans with sides. Drizzle the rest over the top. Cook in oven about 10 minutes per side till golden brown. Serves 4.
Makes great leftovers hot or cold. I love these on a salad for lunch too!
Ever had a steak at a really nice restaurant? Chances are, they may have served it this way. This is a delicous classic and elegant way to serve a steak–easy enough for a weeknight–elegant enough for guests.
Peppercorns stimulate the taste buds, and help to increase hydrocholoric aid secretion in the stomach which improves digestion, especially of meat. Pepper also has antioxidant and antibacterial effects. And in addition, it helps your body breakdown fat cells for energy–especially if you normally eat a low carb diet.
Ingredients
4 4 oz grass fed beef tenderloins or other cut of steak
sea salt, coarsely ground
2 Tbsp multi colored, green or black whole peppercorns
4 Tbsp grass fed organic butter
1/4 cup minced shallot
1/2 cup dry red wine–or white
1/2 cup organic beef broth
1/4 cup Dijon mustard
Directions
Crush 1 Tbsp of peppercorns with a rolling pin, and press salt and pepper into steaks. Heat butter in cast iron skillet over medium high heat. Add steaks, turn up heat to high and sear on both sides. Turn heat down low and cook 2-4 minutes–dont overcook! Remove steaks from pan, add shallots and saute for 30 seconds. Add wine, cook for another 10 seconds. Add broth, mustard and the rest of peppercorns and stir in. Spoon sauce over steaks and serve. Serves 4.
White Chicken Chili
A delicious variation of regular chili that is lighter and uses chicken instead of beef. This recipe tastes especially good with generous amounts of cumin and when you see the health benefits of cumin, you will enjoy its taste even more!
Cumin seeds stimulate the secretion of pancreatic enzymes which are necessary for optimal digestion of proteins, fats and carbohydrates, and helping the body use the nutrients in the food you eat. Cumin seeds also have anti-cancer properties as well. In one study, cumin was shown to protect against stomach or liver tumors.
Cumin, like cinnamon, helps keep blood sugar levels stable, which means cumin is great for diabetics or pre-diabetics, and it means less chance of weight gain and excess body fat. Cumin has been proven to work as well as some commonly used diabetic drugs at regulating insulin and glycogen. Cumin is also a very good source of iron, vitamin C and vitamin A, which benefit the immune system. Add cumin liberally to this recipe!
Ingredients
2 lbs. organic chicken breasts, or boneless skinless thigh meat
1-2 Tbsp extra virgin olive oil
2 cloves of garlic, minced
2 cans white beans
2 medium onions, diced
1 small can mild green chili peppers, chopped
1 cup chopped fresh cilantro
2 cups chicken stock or more or less to taste
2-4 tsp cumin powder
1 tsp chili powder
Sea salt and pepper
Red pepper flakes, if desired
Directions
Cook chicken in large soup pan in extra virgin olive oil with garlic and onions. Remove the chicken from the pan and allow it to cool. When cool, shred with a fork. Add all ingredients to a large pan and simmer over medium low heat. Cook for about 30 minutes or more, stirring occasionally.
Garnish with a dollop of avocado slices, organic sour cream, organic grass fed cheese, and a generous handful of cilantro—or all of the above. Serves 4 or more.
this Middle Eastern salad normally uses cracked wheat, but quinoa is a much better, gluten free substitute. Quinoa is not really a grain, but a seed, and it is packed with antioxidants, nutrients and ALL the essential amino acids. Quinoa is high in protein, making it a good substitute for meat–it is also high in lysine, important for tissue growth and repair.
Quinoa also contains magnesium, manganese, copper, iron and phosphorus, along with antioxidants, B vitamins, and fiber–especially helpful to those who suffer from migraines, high blood pressure, diabetes and heart disease. Quinoa also contains lots of riboflavin, a B vitamin needed for energy production.
This salad is great chilled, or served at room temperature. For added flavor and protein, add some raw or natural feta cheese on top.
Ingredients
2 cups cooked and drained quinoa (try red, black or a combination of colored quinoa)
1 cucumber, chopped
2 medium tomatoes, chopped, or 1 cup cherry tomatoes, halved
1 bunch green onions
1/2 cup fresh mint
2 cups fresh chopped parsley
2-4 cloves garlic, smashed and minced
1/4 to 1/3 cup feta cheese (optional)
cup up chicken for extra protein (optional)
almonds (optional)
Dressing
1/2 cup fresh lemon or lime juice
1/2 cup extra virgin olive oil
sea salt and fresh ground pepper
Directions
Cut up veggies for salad and toss with quinoa and dressing. If you have time, this tastes better after 2-4 hours when vegetables and quinoa soak up dressing better. Serves 4.
Read about the amazing health power of onions here!
Shish Kabob Ingredients
2 lbs beef, lamb, chicken cut into 1 and a half inch cubes
1/2 lb of Baby Bella or white button mushrooms
1 large or 2 smaller sweet red onions or Vidalia onions quartered
1 medium zucchini or summer squash or both cut into thick slices and sliced down the middle
1 fresh pineapple cut into thick slices
1 each green, yellow and red peppers, quartered and cut into 1″ slices
Marinade
1 cup tamari (gluten free soy sauce)
3 Tbsp of honey
Juice of 1 lemon or lime
2-4 cloves of garlic, crushed and minced
1 thumb freshly grated ginger root
a couple shots of Tabasco sauce, Sriracha, pinch of cayenne, OR hot pepper flakes
Directions
Mix up marinade in large glass bowl or glass baking dish. Cut up meat and veggies and place all EXCEPT THE PINEAPPLE in marinade. (don’t put pineapple in with meat and veggies, it turns the meat into slimy mush-ugh!)
Marinate 1-4 hours or overnight. Thread meat onto skewers and thread veggies and pineapple onto separae skewers. This prevents veggies from getting overcooked while meat is cooking. On a grill over medium high heat, grill skewers, turning carefully until evenly browned and meat is cooked through-or at least pink if beef. Delicious served with browned garlic and quinoa.
(photo courtesy Greg Kiger)
Saute your favorite farmer’s market veggies–this one uses eggplant, onion, tomato, zucchini, and green bell peppers and pastured eggs, with raw goat cheese. BAM! Super breakfast!
An awesome recipe that my talented daughter Christin created. It’s amazing!!
Meatballs
2 lbs ground turkey
1 cup zucchini, shredded & liquid squeezed out
1 tbsp fish sauce
1/2 medium red onion grated
3 garlic cloves, microplaned or finely chopped
1 tsp red curry paste (can buy in asian section in grocery store)
2 tbsp canned coconut milk
1 tsp hot pepper flakes
Olive oil, or coconut oil for pan
Sauce
Remainder of can of coconut milk
3 tbsp tomato paste
1 1/2 tsp red curry paste
1 tsp fish sauce
2 tbsp ginger, finely chopped
1/8 tsp hot pepper chili flakes, or to taste
Juice of 1 lime, plus zest of half
Directions
Mix the turkey, zucchini, fish sauce, onion, garlic, red onion, coconut milk, and hot pepper flakes together in a bowl. (I found it easiest to use my hands.)
Roll the mixture into roughly 1 inch size balls (around the size of a ping pong ball) and place on a baking sheet lined with parchment paper.
In a large skillet, put the olive oil or coconut oil and heat to medium. Begin placing the meat balls around the pan, be careful not to overcrowd. (I had to do a couple batches.) Brown on all sides.
In a separate dish, mix the ingredients for the sauce. When all the meatballs are finished browning, place them all back into the pan and pour the sauce. Let simmer on medium low for about 20 minutes or until the meatballs are cooked through. Serves 4-6, or makes great leftovers!
Did you know all sockeye is wild caught? This is a big plus, so you know you are getting the best fatty oils and healthiest type of fish you can eat. Try this delicious salad!
Sockeye Salmon Salad
Most any type of wild caught salmon works in this salad, but sockeye salmon is definitely my favorite. You can find it canned and it’s delicious. Keep some on hand. Salmon contains a large amount of antioxidants, and the darker pink the flesh, the more antioxidants–as long as it is wild caught.
The pigment that helps to make salmon’s flesh pink is astaxanthin. Astaxanthin lowers C-reactive protein (CRP), which measures inflammation in the body and the blood vessels.
Astaxanthin may just be the best antioxidant for DNA protection. It’s 6,000 times more effective than vitamin C, 800 times more effective than CoQ10 and 550 times more effective than vitamin E or green tea.
The effect astaxanthin has on DNA is rather amazing. DNA is damaged by free radicals when you’re exposed to things like pollution, smoke, radiation and processed food. In one study, DNA damage dropped by 43% after subjects took astaxanthin supplements.
Wild caught salmon is especially rich in omega 3’s and the health benefits from this mega nutrient are endless! Salmon is also a great source of easily digestible protein, niacin, B6, B12, selenium, phosphorus and magnesium.
Eating salmon even twice a week may help raise omega 3 levels as effectively as taking daily fish oil supplements. And those healthy fats in salmon help burn body fat, contribute to a healthy heart, protect against strokes, reduce inflammation in the body, fight cancer, improve asthma, protect your eyesight, and more.
Eating a diet high in astaxanthin and omega 3 fats protects skin against sunburn and wrinkles. The omega 3’s in salmon lift your mood and fight depression, improve memory and learning ability, and help with disorders like ADD (Attention Deficit Disorder). Healthy fats in salmon and other wild caught cold water fish also help prevent dementia and Alzheimer’s disease.
Ingredients
2 cans (6.5 oz each) canned sockeye salmon, drained and chunked
3 Tbsp organic mayo (see recipe below to make your own)
1 Tbsp lemon juice
1 Tbsp capers, drained
1/3 cup finely chopped fennel root
1/3 cup finely diced red onion
Pinch of organic black pepper
1 Tbsp chopped fresh dill or 1/2 – 1 teaspoon dried organic dill weed 4-6 large leaves green or red leaf lettuce
Directions
Drain salmon and discard skin and any bones (if desired). In a medium bowl, combine ingredients. Add salmon and stir gently to combine.
Lay out lettuce leaves and place a scoop of salmon salad on each leaf. Serves 2-4.
Thai Orange Seafood Soup
This beautiful and exquisitely delicious Thai soup makes a gracious addition to any table. Serve it as a special appetizer for a dinner party or just make it for the main course. In Thai, it’s known as “Geng Som Pla” – which actually means “Orange Fish Curry” – an ancient recipe from the Central Plains region of Thailand.
It is a hot and spicy soup with both sour and sweet overtones that make for a lively combination, especially when paired with your choice of fish and/or seafood. Use plenty of fresh local vegetables to make this a wonderfully healthy Thai soup.
I served this soup on a cold and blustery day to a friend of mine who was coming down with a cold. It hit the spot and was declared, “the best soup ever”! It’s also actually very good on a hot day! In Thailand, it’s very hot and they eat hot and spicy soups all the time to stay cool.
You can vary the vegetables in the soup, as long as the seasonings stay intact. It can also be served with brown rice or quinoa on the side.
Ingredients
6 cups organic, free-range chicken stock
2-3 medium fillets of wild caught cod, cut into chunks
10 medium shrimp OR other shellfish
Juice of 2 oranges, OR about 1 cup prepared orange juice
2 tsp. tamarind paste (available at Asian/Indian food stores) OR 2 Tbsp. lime juice
1 Tbsp palm sugar
3 Tbsp fish sauce
2 cups baby bok choy, chopped
Handful of cherry tomatoes
Handful green beans, cut into 2 inch lengths
1 small zucchini, cut into quarters and sliced
4-6 green onions sliced
PASTE
Blend in food processor, OR mince by hand—
1 shallot OR 1/4 cup purple onion
1/2-1 fresh red chili OR chili flakes to taste
1 thumb-size piece ginger
3-4 cloves garlic
1/4 tsp ground white pepper
1 extra tsp. fish sauce
1 Tbsp fish sauce
Generous handful fresh coriander (+ extra for later)
Directions
Make the soup paste, either by mincing and mixing paste ingredients together by hand, OR by placing paste ingredients in food processor and processing well.
Warm a medium-size soup pot over high heat. Add a little butter in the bottom then add the paste you just made. Stir-fry 1-2 minutes to release the fragrance, then add stock, orange juice, tamarind or lime, and sugar. When soup comes to a boil, reduce heat to medium.
Add the firmer of the vegetables–the beans and white parts of the bok choy. Simmer 4-5 minutes, or until beans have softened.
Add remaining vegetables, plus fish and shrimp. Simmer 2-3 minutes, until fish has turned firm and opaque-white and shrimp are pink and plump. Finally, add the fish sauce.
Don’t over-stir at this point, as this will cause fish pieces to break up.
It’s too hot to cook right now, so a cooling, refreshing, slightly sweet and tangy salad with chicken just hits the spot! Peaches are in season most places but you can also use mangos or a combination of those bright yellow, vitamin A filled juicy fruits.
Ingredients
1 lb chicken breasts, grilled, baked or boiled, cooled and chopped
2 peaches or 1 medium to large sized mango
3-4 stalks celery, chopped
1/2 sweet onion chopped
1 sweet bell pepper
baby greens, spinach, leaf lettuce or bibb lettuce, chopped
2 Tbsp rice wine vinegar or lemon juice
1 Tbsp extra virgin olive oil, avocado oil or grapeseed oil
Sea salt and fresh ground pepper
Directions
Mix up all ingredients except salad greens, toss with dressing. You may keep in the refrigerator for several hours before serving over lettuce. Enjoy! Serves 4.
This lunch is easy and quick and a picture is worth a thousand words. I made this the other day and it was delightful–especially since veggies are out, local, fresh and bursting with flavor!
Saute up a few chopped cloves of garlic in some butter. Add your choice of veggies and steam veggies until tender crisp. Top with a generous squeeze of fresh lemon, extra virgin olive oil, sea salt, and pepper and dig in!
Want something a little lighter? Meatless meals are great for you and great for the planet. Try this filling, fiber rich, brimming with antioxidants veggie bowl.
Ingredients
1 can of black beans
1/2 lb of green beans
2-3 carrots
2-4 garlic cloves
yellow squash or zucchini
1 red onion
fresh tomato
chili powder
cumin
salsa, hot sauce or sriracha
butter
Directions
In a frying pan with butter, add 1/2 onion and garlic, chili powder and cumin and stir and cook till tender. In a sauce pan, add to beans along with hot sauce and simmer over low heat. Wash veggies, chop carrots and squash and add remaining onion to large pan with a tbsp of butter, salt and pepper. Add about 1/4 cup water and lid, simmer over medium heat until tender–dont overcook! (ten minutes approx)
Spoon up beans in bowls and add veggies, chopped tomato, and a touch of hot sauce if desired. Enjoy! Makes 2-4 servings.
A little something spicy and delicious for an easy lunch or light dinner!
Ingredients
1 lb of ground turkey, either dark or white meat
garlic, minced
sea salt, pepper
pinch of cayenne
1/2 tsp or so of chili powder
1 tsp cumin
sweet vidalia onion
tomato
cilantro
salsa or hot sauce
green or red leaf lettuce
avocado
coconut oil, olive oil or butter
Directions
In a frying pan, heat up oil, add turkey, garlic, seasonings and cook till turkey is no longer pink. Chop up sweet onion, tomato and avocado and cilantro. Add turkey to large lettuce leaf, top with onion, tomato, avocado, cilantro and salsa. Mmmm-mmm. Serves 4.
Love Bacon, Lettuce and Tomato Sandwiches? This is a great way to enjoy that same great flavor, without the fattening bread–and with the addition of lots of green veggies, plus avocado!
Ingredients
Romaine, leaf lettuce, baby greens, supergreens, spinach, etc
Cherry tomatoes, sliced in half, or 1-2 larger tomatoes, chopped
4-6 slices natural bacon, cooked and chopped up
Avocado, chopped
Raw blue or goat cheese, optional
Extra virgin olive oil and apple cider or balsamic vinegar
Directions
Cook bacon ahead of time, chop. Clean and chop vegetables and lettuce. Assemble with generous amounts of bacon and avocado.
Add dressing before serving and garnish with cheese if desired.
Want and quick and supereasy dinner idea? Try grilling up some veggies with chicken bratwurst. Super fast, super easy!
Ingredients
Chicken bratwurst, sliced down the middle
Zucchini
Yellow Squash
Sweet Onion
Tomoto
Fresh herbs, salt and pepper
Olive Oil
Directions
Cut up veggies and sausage, drizzle with olive oil, herbs, salt and pepper. Sprinkle with a little hot sauce if desired. Heat grill to medium high heat. Grill, turning frequently, till veggies are tender and sausage is cooked through. Serve with quinoa, sweet potato or alone.