Shrimp Scampi with Zoodles

Serves 4-6

  • 4 medium zucchini, spiralized (about 6 cups)  
  • 1 lb. shrimp, peeled and deviated
  • 2 tablespoons unsalted butter or ghee
  • 2 tablespoons olive oil 
  • 3 cloves garlic, minced 
  • 1/4 teaspoon crushed red pepper flakes
  • kosher salt and black pepper to taste
  • 1/4 cup white wine
  • 1/4 cup lemon juice
  • 1/2 lemon, zested
  • 1/4 cup fresh parsley leaves, minced 
  • 1/2 cup Parmesan cheese, grated (optional)
  1. Melt butter and olive oil in large skillet over medium heat. Add the garlic and sauté for 1 minute (being careful not to burn). Add the shrimp, red pepper flakes, salt and pepper. Cook the shrimp until pink and cooked through. This should take about 4-5 minutes. 
  2. Turn the heat down and de-glaze with wine and lemon juice. 
  3. Toss the zucchini noodles in with tongs and coat with sauce. Bring to a simmer and wilt for 3 minutes. Season with salt and pepper to taste.  
  4. Remove from heat and stir in lemon zest and parsley. 
  5. Top with Parmesan cheese before serving (optional)
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Portobello Bison Burgers

Serves 4

  • 1 pound ground bison
  • 1/4 cup tri-color bell peppers, diced
  • 1/4 cup yellow onion, diced
  • 2 cloves garlic, minced
  • 2 tablespoons grapeseed oil, divided
  • 1 tablespoon parsley, minced
  • salt and pepper to taste
  • 8 Portobello mushrooms, washed and stems removed
  1. In a small sauté pan, sauté peppers and onions in 1 tablespoon of olive oil until translucent/soft. Add garlic the last minute of cooking. Let cool.
  2. In a large mixing bowl, combine the ground turkey, onions, peppers, garlic, parsley, salt and pepper.
  3. Shape into 4 burgers. Place on a plate in the fridge for 30 minutes to set.
  4. Rub the rest of the grasped oil on the Portobella mushrooms and season with salt and pepper on both sides.
  5. Heat a grill and cook the turkey burgers until the internal temperature reaches 165 degrees. In addition, grill the Portobello mushrooms on each side.
  6. Serve each turkey burger in between to Portobello mushrooms slices as the bun.
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Crustless Quiche

Crustless Quiche

  • 2 cups chopped spinach or kale
  • 1/4 cup red bell peppers, diced
  • 1/4 cup mushrooms, diced
  • 1/4 cup yellow onion, diced
  • 1 teaspoon combination of dried rosemary, oregano, and thyme
  • 1 teaspoon sea salt          
  • 12 eggs, beaten
  • Coconut oil or grapeseed oil spray
  1. Preheat oven to 375°F.
  2. Mix together the vegetables, combination seasoning, sea salt, and eggs in a large bowl and then set aside.
  3. Grease a 12-cup muffin pan baking dish with coconut oil, and then pour the egg mix into the pan, dividing evenly among the cups.  
  4. Bake for about 20-25 minutes or until edges are brown.    

Note: You can experiment with your favorite vegetable (broccoli, asparagus, tomato) and protein (turkey bacon, part-skim mozzarella, left-over chicken) combos.

Note: You can also sauté the vegetables in a tablespoon of coconut oil or grapeseed oil before assembling for extra flavor and consistency.  

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Cream of Potato and Chicken Sausage Soup

Makes 4 Servings

  • 1 cup red potatoes, large diced
  • 2 tablespoons grapeseed oil, divided
  • 1 package Italian chicken sausage, sliced
  • 1 yellow onion, diced
  • 2 cloves garlic, minced
  • 1 1/2 cups chicken stock
  • 1 1/2 cups unsweetened coconut milk (full fat from can)
  • Salt and pepper to taste
  • Pinch of red pepper flakes
  1. Fill a dutch oven (or stock pot) with enough water to cover an inch of the potatoes. Boil for about 6-7 minutes until soft. They do not need to be cooked through yet. Drain the pot and set potatoes aside.
  2. Heat 1 tablespoons grapeseed oil and brown the sausage for a few minutes. They do not need to be fully cooked. Set sausage aside. (I like to use the lid of the dutch oven for convenience.)
  3. Heat the other tablespoon of grapeseed oil and sauté the onions until lightly caramelized. Be sure to scrape all the brown bits of the pot for flavor. Add the garlic the last minute of cooking.
  4. Return the sausage and potatoes to the pot.
  5. Pour in the chicken stock and coconut milk. Bring to a boil and then simmer on low for 20-30 minutes. Stirring occasionally.
  6. Season with salt, pepper and red pepper flakes before serving hot.  
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Chicken Meatballs and “Spaghetti”

Serves 4

Spaghetti Squash

  • Spaghetti Squash
  • 1 spaghetti squash
  • 1/4 cup olive oil
  • Salt and pepper to taste
  1. Preheat the oven to 400 degrees Fahrenheit and line a large, rimmed baking sheet with parchment paper or a silk pad.
  2. Use a very sharp chef’s knife to stand the squash upright on a stable surface and carefully slice through it from top to bottom to divide it in half.
  3. Use a large spoon to scoop out the spaghetti squash seeds and discard them. Drizzle the insides of each squash half with 1 tablespoon of olive oil and rub it all over the inside. Sprinkle salt and pepper lightly over the interiors of the squash, then place them cut-side up on the prepared baking sheet.
  4. Bake for approximately 45 minutes.
  5. Once the squash is done baking, fluff the interiors with two forks to make the insides spaghetti-like.


  • 1 ½ pounds ground chicken breast
  • 1/4 onions, minced
  • 2 garlic cloves, minced
  • 4 pieces prosciutto, minced (approximately 1/2 cup)
  • 1/2 cup almond flour
  • 1 egg, beaten
  • 2 tablespoons olive oil, divided
  • 1 tablespoon fresh parsley, minced
  • 1 tablespoon fresh oregano, minced
  • 2 tablespoons fresh basil, divided (one tablespoon minced and one tablespoon sliced into ribbons for garnish)
  • salt and pepper to taste
  • Pint of cherry tomatoes
  1. Preheat the oven to 400. Note that you can cook meatballs in the same oven as the squash. Just be aware of the difference in cooking times.
  2. In a small sauce pan, sauté the onions in 1 tablespoon of olive oil until translucent. Add the garlic the last minutes of cooking. Let cool.
  3. Combine in a mixing bowl, the onions, garlic, prosciutto, almond flour, egg, parsley, oregano, basil, salt and pepper.
  4. Form into 12 meatballs and place on a parchment lined baking sheet or silk pad.
  5. Bake for 20 minutes. While baking toss the tomatoes in the other tablespoon of olive oil with salt and pepper.
  6. Remove from oven, flip meatballs and toss in the tomatoes. Bake for another 10 minutes.
  7. Serve along with the spaghetti squash.
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Chicken Marsala

Chicken Marsala

  • 4 chicken breasts, pounded until 1⁄4 thick
  • Salt and freshly ground black pepper, to taste
  • 1⁄2 cup Almond Flour
  • 2 tablespoon grapeseed oil
  • 3 tablespoons ghee (clarified butter)
  • 8 oz. cremini mushrooms
  • 1/2 shallot, minced
  • 2 cloves garlic, minced
  • 1⁄3 cup dry Marsala wine
  • 1⁄3 cup chicken stock
  • 2 tablespoon finely chopped parsley
  1. Season pounded out chicken with salt and pepper on both sides then dredge in the almond flour. Heat 1 tablespoon grasped oil and 1 tablespoon ghee in a large skillet over medium-high heat. Working in batches, add chicken and cook until golden brown, about 5 minutes per side. Transfer to plate.  
  2. Heat 1 tablespoon grapeseed oil and cook mushrooms until golden brown, about 8-10 minutes. Add shallots and garlic the last minute of cooking.
  3. Turn the heat down to low and de-glaze with Marsala wine and chicken stock. Continue to stir and scrape the bottom of pan until slightly thick, about 2 minutes. Season with salt and pepper.
  4. Return chicken breasts to the skillet and cook until heated through, about 1-2 minutes. Remove from heat, stir in remaining tablespoon of ghee (optional). Garnish with parsley and serve.
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