paleodietl.com · © the paleo lifestyle cookbook page 3 . table of contents . breakfast

THE

PALEO LIFESTYLE

COOKBOOK

Paleo Diet Lifestyle www.paleodietl.com

Compiled by Mary Seibert

Copyright © 2018-2019 Paleodietl.com All Rights Reserved. No part of this publication may be reproduced or distributed in any form or by any means, electronic or mechanical, or stored in a

database or retrieval system, without prior written permission from the authors. The information included in this eBook is for entertainment purposes only. The publisher, authors, and

contributors of this eBook are not responsible in any manner whatsoever for any adverse effects arising directly or indirectly as a result of the information provided in this book.

© The Paleo Lifestyle Cookbook www.paleodietl.com Page 3

TABLE OF CONTENTS

Breakfast ........................................................................................................................................... 16

Banana Blueberry Smoothie ............................................................................................................. 16

Banana Cocoa Quiche ...................................................................................................................... 17

Banana Omelet ................................................................................................................................. 17

Chipotle Scrambled Eggs ................................................................................................................. 18

Coconut & Almond Shake ............................................................................................................... 18

Coconut Biscuits .............................................................................................................................. 19

Fruity Coconut Salad ........................................................................................................................ 19

Garlic Mushrooms Scrambled Eggs ................................................................................................. 20

Huevos Rancheros ............................................................................................................................ 20

Melon, Mint and Cilantro Salad ....................................................................................................... 21

Minty Apple & Grapefruit................................................................................................................ 21

Mushrooms & Pine Nuts Scrambled Eggs ....................................................................................... 22

Nutty Peaches and Apples ................................................................................................................ 23

Omelet Blueberry Muffins ............................................................................................................... 23

Omelet Salad .................................................................................................................................... 24

Pepper & Apple Scrambled Eggs ..................................................................................................... 24

Pina Colada Smoothie ...................................................................................................................... 25

Portobello Baked Eggs ..................................................................................................................... 25

Rodeo Eggs ...................................................................................................................................... 26

Scrambled Eggs on Smoked Salmon ............................................................................................... 26

South of the Border Scrambled Eggs ............................................................................................... 27

Spinach & Mushroom Omelet .......................................................................................................... 27

Spinach Curry Frittata ...................................................................................................................... 28

Strawberries & Coconut Whipped Cream ........................................................................................ 29

Tomato & Eggplant Baked Eggs ...................................................................................................... 29

Tropical Fruit Salad .......................................................................................................................... 30

Walnut Scrambled Eggs ................................................................................................................... 30

Veggie Frittata .................................................................................................................................. 31

Watermelon Salad ............................................................................................................................ 32

Zucchini Spanish Omelet ................................................................................................................. 32

Lunch ................................................................................................................................................ 33


Baked Buffalo Wings ....................................................................................................................... 33

Baked Turkey & Mushrooms ........................................................................................................... 34

Basil Garlic & Tomato Salad ........................................................................................................... 35

Carrot & Blueberries Salad .............................................................................................................. 35

Carrot & Cilantro Soup .................................................................................................................... 35

Coleslaw Salad ................................................................................................................................. 36

Fennel and Orange Salad .................................................................................................................. 37

Fennel Lobster Soup ......................................................................................................................... 37

Hearty Vegetable Soup ..................................................................................................................... 38

Homemade Vegetable Broth ............................................................................................................ 38

Honey Chicken Breast ...................................................................................................................... 39

Honey Garlic Chicken Wings .......................................................................................................... 40

Honey Glazed Turkey Roast ............................................................................................................ 40

Honey Mustard Chicken Wings ....................................................................................................... 41

Marinated Turkey Breast .................................................................................................................. 42

Original Andalusian Gazpacho ........................................................................................................ 42

Roasted Cauliflower Soup ................................................................................................................ 43

Seafood Ceviche ............................................................................................................................... 44

Shrimp and Pineapple Kabobs ......................................................................................................... 44

Shrimpy Salad .................................................................................................................................. 45

Squash Ginger Soup ......................................................................................................................... 45

Steak & Chicken Teriyaki Kabobs ................................................................................................... 46

Sweet and Sour Hawaiian Chicken .................................................................................................. 47

Tangy Roasted Peppers .................................................................................................................... 48

Thai Lettuce Wraps .......................................................................................................................... 49

Thyme & Oregano Roasted Chicken ............................................................................................... 50

Tomato Avocado Salad .................................................................................................................... 50

Turkey & Grapes Salad .................................................................................................................... 50

Waldorf Blueberry Salad .................................................................................................................. 51

Waldorf Turkey Salad ...................................................................................................................... 52

Dinner ............................................................................................................................................... 53

Apple Pork Chops ............................................................................................................................ 53

Baked Sea Bass ................................................................................................................................ 54

Beef Brisket ...................................................................................................................................... 55


Chicken & Avocado Soup ................................................................................................................ 55

Coconut Chicken Breast ................................................................................................................... 56

Country Style Grilled Pork Ribs ...................................................................................................... 57

Creamy Garlic Shrimp & Scallops ................................................................................................... 58

Curry Beef Stew ............................................................................................................................... 59

Garlic Mussels .................................................................................................................................. 59

Garlic Tilapia .................................................................................................................................... 60

Grilled Paprika Shrimp ..................................................................................................................... 60

Honey Ginger Mahi Mahi ................................................................................................................ 61

Indian Curry Shrimp ......................................................................................................................... 61

Kung Pao Paleo Chicken .................................................................................................................. 62

Lemon Garlic Roast Chicken ........................................................................................................... 63

Maple Glazed Salmon ...................................................................................................................... 64

Mediterranean Calamari ................................................................................................................... 65

Orange & Carrot Soup ...................................................................................................................... 65

Pineapple & Orange Honey Chicken ............................................................................................... 66

Provencal Mussels ............................................................................................................................ 66

Provencal Scallops ........................................................................................................................... 67

Roasted Tomato Soup ...................................................................................................................... 68

Samurai Chicken .............................................................................................................................. 68

Seafood Stew .................................................................................................................................... 69

Sesame Chicken ............................................................................................................................... 70

Shallot Roasted Chicken .................................................................................................................. 70

Shrimp Scampi ................................................................................................................................. 71

Steak Tartar ...................................................................................................................................... 72

Steamed Blue Crabs ......................................................................................................................... 73

Tomato Crab Salad ........................................................................................................................... 73

Snacks ............................................................................................................................................... 74

Berry Peachy Smoothie .................................................................................................................... 74

Banana Frenzy Smoothie ................................................................................................................. 75

Blueberry Celery Logs ..................................................................................................................... 75

Cantaloupe Smoothie ....................................................................................................................... 75

Crispy Baked Apple Chips ............................................................................................................... 76

Crispy Baked Beet Chips ................................................................................................................. 76


Cucumber Rounds ............................................................................................................................ 77

Cucumber Tuna Canoes ................................................................................................................... 77

Cumin & Carrot Dip ......................................................................................................................... 78

Date Trail Mix .................................................................................................................................. 78

Grape & Nuts ................................................................................................................................... 78

Guacamole & Endives ...................................................................................................................... 79

Homemade Applesauce .................................................................................................................... 79

Homemade Nut Bars ........................................................................................................................ 79

Honeydew Cinnamon Smoothie....................................................................................................... 80

Lemon Almonds ............................................................................................................................... 80

Mango & Kiwi Fruit Salad ............................................................................................................... 81

Minty Fruit Salad ............................................................................................................................. 81

Orange Coconut Smoothie ............................................................................................................... 82

Orange Pinwheels ............................................................................................................................. 82

Paprika Hard Boiled Eggs ................................................................................................................ 83

Pico de Gallo .................................................................................................................................... 83

Roasted Chestnuts ............................................................................................................................ 84

Roasted Green Beans ....................................................................................................................... 84

Salsa & Endives ............................................................................................................................... 85

Sesame Carrots ................................................................................................................................. 85

Spiced Almonds ............................................................................................................................... 86

Strawberry Almond Salad ................................................................................................................ 86

Tropical Smoothie ............................................................................................................................ 87

Vegetables & Tuna Dip .................................................................................................................... 87

Dessert .............................................................................................................................................. 88

Apricot Brownie Cake ...................................................................................................................... 88

Banana & Blueberry Bread .............................................................................................................. 89

Blackberry Bars ................................................................................................................................ 90

Blueberry Banana Boats ................................................................................................................... 90

Blueberry Muffins ............................................................................................................................ 91

Broiled Mango .................................................................................................................................. 92

Carrot Cookies .................................................................................................................................. 92

Chocolate Chip Cookies ................................................................................................................... 93

Cinnamon Oranges ........................................................................................................................... 94


Coconut & Banana Custard .............................................................................................................. 94

Coconut & Mango Pudding .............................................................................................................. 95

Coconut & Pear Cobbler .................................................................................................................. 95

Coconut Chips .................................................................................................................................. 96

Coconut Grilled Peaches .................................................................................................................. 96

Date, Almond & Honey Balls .......................................................................................................... 97

Espresso Chocolate Brownies .......................................................................................................... 97

Grilled Fruit Kabobs ......................................................................................................................... 98

Kiwi & Coconut Cream .................................................................................................................... 98

Key Lime Pie .................................................................................................................................... 99

Mango Raspberry Cups .................................................................................................................. 100

Minty Chocolate Mousse ............................................................................................................... 100

Nutty Banana Muffins .................................................................................................................... 101

Peach Blueberry Ice Cream ............................................................................................................ 101

Pina Colada Pops ............................................................................................................................ 102

Poached Orange Pears .................................................................................................................... 102

Strawberry Banana Ice Cream ........................................................................................................ 103

Strawberry Soufflé ......................................................................................................................... 103

Tea Lovers Mandarins .................................................................................................................... 104

Tropical Mango Pudding ................................................................................................................ 104

Strawberry Coconut Mousse .......................................................................................................... 104

Chicken ........................................................................................................................................... 105

Apricot Mustard Chicken ............................................................................................................... 105

Balsamic Breasts ............................................................................................................................ 106

Basil & Tomato Stuffed Chicken ................................................................................................... 106

Buffalo Chicken Thighs ................................................................................................................. 107

Cayenne Avocado Chicken ............................................................................................................ 108

Chicken Alfredo ............................................................................................................................. 108

Chicken Antipasto .......................................................................................................................... 109

Chicken Parmesan .......................................................................................................................... 109

Chicken Curry ................................................................................................................................ 110

Chicken Fajitas ............................................................................................................................... 111

Chicken Salad ................................................................................................................................. 111

Classic Roast Chicken .................................................................................................................... 112


Cubano Chicken ............................................................................................................................. 113

Greek Garlic Breasts ...................................................................................................................... 113

Grilled Chicken & Vinaigrette ....................................................................................................... 114

Guacamole Lime Chicken .............................................................................................................. 115

Honey Glazed Chicken ................................................................................................................... 116

Honey Mustard Chicken ................................................................................................................. 117

Humus Chicken .............................................................................................................................. 118

Jerk Chicken ................................................................................................................................... 118

Lemon & Garlic Roasted Chicken ................................................................................................. 119

Lemon & Thyme Breasts ............................................................................................................... 120

Maple Glazed Chicken ................................................................................................................... 120

Mushroom Cream Sauce Chicken .................................................................................................. 121

Prosciutto Chicken Pinwheels ........................................................................................................ 122

Roasted Bell Chicken Salad ........................................................................................................... 122

Roasted Cornish Hen ...................................................................................................................... 123

Squash & Bacon Chicken Pesto ..................................................................................................... 123

Sweet Potato Grilled Chicken ........................................................................................................ 124

Zucchini Pappardella Breasts ......................................................................................................... 125

Salad ............................................................................................................................................... 126

Apple Coleslaw .............................................................................................................................. 126

Arugula Spinach Salad ................................................................................................................... 127

Bacon Vegetable Salad ................................................................................................................... 127

Butternut Squash Grape Salad ........................................................................................................ 128

Carrot Salad .................................................................................................................................... 129

Cashew Chicken Salad ................................................................................................................... 129

Cauliflower Hummus Salad ........................................................................................................... 130

Chicken BLT Salad ........................................................................................................................ 130

Chicken Chipotle Salad .................................................................................................................. 131

Chicken Mango Salad .................................................................................................................... 132

Cucumber Salad ............................................................................................................................. 132

Hawaiian Apple Salad .................................................................................................................... 133

Honey Coconut Coleslaw ............................................................................................................... 133

Mini Bell Pepper Salad .................................................................................................................. 134

Minty Avocado Salad ..................................................................................................................... 134


Mushroom Salad ............................................................................................................................ 135

Nutty Bacon Broccoli Salad ........................................................................................................... 135

Pistachio Brussels Salad ................................................................................................................. 136

Raisin Slaw ..................................................................................................................................... 136

Roasted Beet Maple Salad .............................................................................................................. 137

Roasted Pepper Tuna Slaw ............................................................................................................. 137

Seaweed Salad ................................................................................................................................ 138

Spring Salad ................................................................................................................................... 138

Stuffed Tomato Chicken Salad ...................................................................................................... 139

Sweet Zucchini Ginger Noodle Salad ............................................................................................ 139

Tropical Arugula Salad .................................................................................................................. 140

Waldorf Chicken Salad .................................................................................................................. 141

Watercress Salad ............................................................................................................................ 141

Soup ................................................................................................................................................ 142

Almond Porridge ............................................................................................................................ 142

Avocado Tomato Soup ................................................................................................................... 143

Beef & Vegetable Soup .................................................................................................................. 143

Cauliflower Broccoli Soup ............................................................................................................. 144

Cauliflower Cream Soup ................................................................................................................ 144

Cherry Soup .................................................................................................................................... 145

Chestnut Soup ................................................................................................................................ 145

Chicken Apple Soup ....................................................................................................................... 146

Chilled Avocado Soup ................................................................................................................... 146

Egg Drop Soup ............................................................................................................................... 147

Hazelnut Soup ................................................................................................................................ 147

Kale Sausage Soup ......................................................................................................................... 148

Lemon Artichoke Soup .................................................................................................................. 148

Lemon Asparagus Soup ................................................................................................................. 149

Mango Coconut Soup ..................................................................................................................... 150

Mayan Chicken Soup ..................................................................................................................... 151

Moroccan Tomato Soup ................................................................................................................. 151

Mushroom Asparagus Soup ........................................................................................................... 152

Roasted Butternut Squash Soup ..................................................................................................... 153

Shredded Chicken Soup ................................................................................................................. 154


Shrimp Thai Soup ........................................................................................................................... 154

Spicy Tomato Soup ........................................................................................................................ 155

Strawberry Cantaloupe Soup .......................................................................................................... 156

Sweet Potato Chicken Soup ........................................................................................................... 156

Thai Squid Soup ............................................................................................................................. 157

Tomatillo Avocado Soup ............................................................................................................... 157

Vegetable Soup .............................................................................................................................. 158

Velvet Artichoke Soup ................................................................................................................... 158

Zucchini Chicken Soup .................................................................................................................. 159

Zucchini Soup ................................................................................................................................ 160

Seafood ........................................................................................................................................... 161

Basque Pil Pil Cod.......................................................................................................................... 161

Broiled Cajun Swordfish ................................................................................................................ 162

Catfish Creole ................................................................................................................................. 162

Coconut Shrimp Patties .................................................................................................................. 163

Guacamole Tuna Wraps ................................................................................................................. 163

Halibut Roll-Ups ............................................................................................................................ 164

Hawaiian Salmon Ceviche ............................................................................................................. 164

Honey Garlic Shrimp ..................................................................................................................... 165

Horseradish Salmon Patties ............................................................................................................ 165

Jalapeno Snapper ............................................................................................................................ 166

Lemon Blackened Bass .................................................................................................................. 166

Lobster Salad .................................................................................................................................. 167

Mackerel Dip .................................................................................................................................. 167

Marinera Soup ................................................................................................................................ 168

Olive Relish Tuna ........................................................................................................................... 168

Orange Grilled Swordfish .............................................................................................................. 169

Pork Salmon Cakes ........................................................................................................................ 170

Prosciutto Scallops ......................................................................................................................... 170

Red Snapper Mango Ceviche ......................................................................................................... 171

Rosemary Baked Salmon ............................................................................................................... 171

Stewed Cod & Capers .................................................................................................................... 172

Thai Tuna Ceviche ......................................................................................................................... 172

Tomato Halibut Stew ..................................................................................................................... 173


Tomato Sauce Salmon .................................................................................................................... 174

Tuna Artichokes ............................................................................................................................. 174

Tuna Burgers .................................................................................................................................. 175

Tuna Sardine Patties ....................................................................................................................... 175

Tunisian Cod .................................................................................................................................. 176

Tuscan Cod ..................................................................................................................................... 177

Wasabi Avocado Crab Cakes ......................................................................................................... 177

Bread & Pastry ............................................................................................................................... 179

Almond Butter Walnut Cookies ..................................................................................................... 179

Almond Chocolate Chip Cookies ................................................................................................... 180

Avocado Bread ............................................................................................................................... 181

Banana Bread Muffins ................................................................................................................... 181

Banana Coconut Bread ................................................................................................................... 182

Cashew Bread ................................................................................................................................. 183

Cashew Coconut Bread .................................................................................................................. 183

Chocolate Lava Cake ..................................................................................................................... 184

Chocolate Mug Cake ...................................................................................................................... 185

Cinnamon Crackers ........................................................................................................................ 185

Cinnamon Pumpkin Pie .................................................................................................................. 186

Citrus Cranberry Muffins ............................................................................................................... 186

Coconut Crumb Blueberry Muffins ............................................................................................... 187

Coconut French Toast Bread .......................................................................................................... 188

Coconut Tortillas ............................................................................................................................ 188

Eggnog Bread ................................................................................................................................. 189

Flax Seed Bread ............................................................................................................................. 190

Ginger Bacon Banana Bread .......................................................................................................... 190

Gingerbread Cut Out Cookies ........................................................................................................ 191

Lemon Almond Biscotti ................................................................................................................. 191

Lemon Poppy Bread ....................................................................................................................... 192

Mug Muffins .................................................................................................................................. 193

Multigrain Bread ............................................................................................................................ 193

Paleo Cornbread ............................................................................................................................. 194

Pumpkin Ginger Cake .................................................................................................................... 194

Raisin Flax Seed Bread .................................................................................................................. 195


Squash Carrot Bread ....................................................................................................................... 195

Tahini Cinnamon Bread ................................................................................................................. 196

Walnut Pumpkin Bread .................................................................................................................. 197

Yeast Based Bread ......................................................................................................................... 197

Appetizers ....................................................................................................................................... 199

Almond Bites .................................................................................................................................. 199

Avocado and Pilchard Pate ............................................................................................................ 200

Baked Bananas ............................................................................................................................... 201

Beef Wrapped Asparagus Spears ................................................................................................... 201

Bell Peppers & Shrimp ................................................................................................................... 202

Buffalo Wings ................................................................................................................................ 202

Campechana ................................................................................................................................... 203

Caponata ......................................................................................................................................... 203

Carrot Pate ...................................................................................................................................... 204

Chicken Satay ................................................................................................................................. 205

Citrus Marinated Olives ................................................................................................................. 206

Clam Dip ........................................................................................................................................ 206

Crab Dip with Cucumber ............................................................................................................... 207

Crab Stuffed Mushrooms ............................................................................................................... 207

Crispy Kale Chips .......................................................................................................................... 208

Crispy Salami Chips ....................................................................................................................... 208

Deviled Eggs .................................................................................................................................. 209

Eggplant and Tahini ....................................................................................................................... 210

Cucumber, Turkey and Avocado Roll ............................................................................................ 210

Eggplant Dip .................................................................................................................................. 211

Grilled Calamari ............................................................................................................................. 211

Grilled Mushrooms ........................................................................................................................ 212

Ground Beef Kebabs ...................................................................................................................... 213

Guacamole ...................................................................................................................................... 213

Leek Fritters ................................................................................................................................... 214

Lamb Bites ..................................................................................................................................... 214

Marinated Mushrooms ................................................................................................................... 215

Mushroom Pate .............................................................................................................................. 216

Oyster Spread ................................................................................................................................. 216


Paleo Hummus ............................................................................................................................... 217

Paleo Tzatziki ................................................................................................................................. 217

Pecan Stuffed Dates ....................................................................................................................... 217

Paper Wrapped Chicken ................................................................................................................. 218

Prawn Cocktail ............................................................................................................................... 219

Prosciutto & Melon ........................................................................................................................ 219

Pumpkin Dip .................................................................................................................................. 220

Roasted Beet & Brussels Sprouts Salad ......................................................................................... 220

Rosemary Chicken Wings .............................................................................................................. 221

Rumaki ........................................................................................................................................... 222

Shisito Peppers ............................................................................................................................... 223

Shrimp Stuffed Avocados .............................................................................................................. 223

Bacon Guacamole Dip ................................................................................................................... 224

Spicy Chicken Wings ..................................................................................................................... 225

Stuffed Cherry Tomatoes ............................................................................................................... 225

Stuffed Grape Leaves ..................................................................................................................... 226

Stuffed Mushrooms ........................................................................................................................ 227

Szechuan Guacamole ..................................................................................................................... 227

Thai Chicken Lettuce Wraps .......................................................................................................... 228

Tuna Tartare ................................................................................................................................... 229

Paleo Mayonnaise .......................................................................................................................... 230

Miscellaneous Main Courses ......................................................................................................... 231

Baked Salmon Fillet ....................................................................................................................... 231

Beef and Mushroom Goulash ......................................................................................................... 232

Beef Stroganoff .............................................................................................................................. 233

Bobotie (South African casserole) ................................................................................................. 233

Burgers ........................................................................................................................................... 234

Chicken Curry ................................................................................................................................ 235

Chicken Drumsticks ....................................................................................................................... 236

Chicken Oregano ............................................................................................................................ 237

Chicken Satay ................................................................................................................................. 237

Chicken and Butternut Rogan Josh ................................................................................................ 238

Chili ................................................................................................................................................ 238

Chili Pork Tenderloin ..................................................................................................................... 239


Coconut Chicken ............................................................................................................................ 240

Coconut Lamb Curry ...................................................................................................................... 240

Corned Beef Hash .......................................................................................................................... 241

Crusted Swordfish .......................................................................................................................... 242

Curried Meatballs ........................................................................................................................... 243

Duck with Fig Sauce ...................................................................................................................... 244

Filet Mignon ................................................................................................................................... 245

Flounder Fillets .............................................................................................................................. 246

Herb Roasted Chicken Breast ........................................................................................................ 247

Herb Roasted Rabbit ...................................................................................................................... 248

Keema Curry .................................................................................................................................. 248

Key Lime Chicken Breasts ............................................................................................................. 249

Lamb Skewers ................................................................................................................................ 250

Leg of Lamb ................................................................................................................................... 251

Lamb Balls ..................................................................................................................................... 251

Lamb Cawl ..................................................................................................................................... 252

Lemon Chicken .............................................................................................................................. 252

Marinated Beef ............................................................................................................................... 253

Marinated Pork Chops .................................................................................................................... 253

Meatloaf ......................................................................................................................................... 254

Medieval Chicken .......................................................................................................................... 255

Mexican Chicken Thighs ............................................................................................................... 255

Moroccan Chicken ......................................................................................................................... 256

Pan Fried Trout with Mussels ........................................................................................................ 257

Peppered Beef Tenderloin .............................................................................................................. 258

Peppered Chicken ........................................................................................................................... 258

Salmon Fish Cakes ......................................................................................................................... 259

Salsa Chicken ................................................................................................................................. 260

Seekh Kebabs ................................................................................................................................. 261

Sizzled Sea Bass ............................................................................................................................. 262

Sloppy Joes ..................................................................................................................................... 262

Spiced Beef Ribs ............................................................................................................................ 263

Steak and Ale ................................................................................................................................. 264

Stir Fried Chilli Beef ...................................................................................................................... 265


Stuffed Peppers .............................................................................................................................. 266

Tandoori Chicken ........................................................................................................................... 266

Thai Fish Cakes .............................................................................................................................. 267

Thai Turkey Stir Fry ....................................................................................................................... 268


BREAKFAST ……

Banana Blueberry Smoothie

• ½ cup of fresh or frozen blueberries • Half a banana • 3 ounces of water • ½ cup of coconut milk • One cup of ice cubes • Honey (optional)

Add all ingredients to a blender and start using low speed to bleed. Increase the speed slowly till everything is smooth. Serves 1


Banana Cocoa Quiche

• 1 banana, mashed • 1 beaten egg • 1 tablespoon of unsweetened cocoa powder • 1 tablespoon of almond butter • 1 tablespoon of coconut milk • 5 blueberries

Combine all the ingredients in one bowl. Coat a ramekin with olive oil and pour in the ingredients. Microwave them for 1 to 2 minutes. Serves 1

Banana Omelet

• 1 banana • 3 eggs, whites and yolks separated • Dash of cayenne pepper • Dash of cinnamon • Sea salt and pepper • Water

Pre-heat oven to 360 degrees Fahrenheit. Cut the banana into 6 even pieces. Place the baking tray that’s lined with baking paper to bake till they are brown and softened. Whisk egg yolks, a little water, salt, pepper and cayenne pepper together in a bowl. Beat egg whites in another bowl, till they are light and fluffy. Pour egg yolk mixture into a frying pan to cook over medium heat. When the bottom gets cooked, turn mixture over to cook for 2 to 3 more minutes. Turn omelet onto a plate. Place banana pieces on top. Sprinkle with cinnamon. Serves one omelet


Chipotle Scrambled Eggs

• 3 eggs • 4 tomatoes, chopped • 2 cloves of minced garlic • 1 chopped small white onion • 1 pitted and chopped green bell pepper • 2 chipotle chilies in canned adobo sauce, chopped • 2 tablespoons of adobo sauce • Sea salt and pepper • 2 tablespoons of olive oil 1 cup of water

Coat a saucepan with olive oil and place it on medium heat. Add bell peppers, onions and garlic. Cook till they are tender. Add chipotle chilies and sliced tomatoes. Add a little water to bring to boil. Reduce heat. Stir occasionally and cook for 5 minutes. Add eggs into the hot sauce pan to cook for 5 to 8 minutes while stirring occasionally. Serve the eggs with chipotle sauce on top. Serves 2

Coconut & Almond Shake

• 1 cup of coconut milk • 1 ripe banana • Half cup of fresh coconut meat • 1 tablespoon of almond butter • 1 tablespoon of honey (optional) • 6 ice cubes

Add all ingredients into a blender. Blend 45 seconds using high speed. Serves 1


Coconut Biscuits

• ½ cup of coconut flour • ¼ cup of almond flour • ½ teaspoon of sea salt • 1 teaspoon of baking powder • 1 teaspoon of coconut oil • 6 egg whites • Olive oil for greasing

Prepare oven and heat it at 400 degrees Fahrenheit. Use olive oil to grease 6 cups of a muffin tray. Place almond flour, coconut flour, baking powder and salt into a food processer. Add one teaspoon of coconut oil and pulse till oil is completely incorporated. Pour egg whites into a blender. Blend till foamy. Add into the food processor. Pulse a couple of times till well combined. Distribute batter into the 6 muffin cups, filling each cup ¾ full. Bake 15 minutes till the tops get browned. You can serve them with scrambled eggs or fruit if you like Serves 6 muffins

Fruity Coconut Salad

• 2 sliced peeled kiwis • ½ pound of grapes • ½ cup of walnuts 1 chopped mango • 1 chopped peach • ½ cup of shredded coconut • 1 cup of fresh orange juice

Add all ingredients in one bowl. Toss till they are well mixed. Refrigerate them for 1 hour or longer before serving. Serves 2


Garlic Mushrooms Scrambled Eggs

• 1 eggs • 2 tablespoons of olive oil • 1 cup of sliced mushrooms • ½ cup of diced tomatoes • 1 finely chopped clove of garlic • Sea salt and pepper

Use medium high heat to pre-heat the grill. Combine all ingredients in a bowl. Cook them on the grill for 5 to 8 minutes, while stirring occasionally, till mushrooms and tomatoes wither slightly. Add salt and pepper. Serves 1

Huevos Rancheros

• 1egg • ½ cup of fresh salsa • Olive oil • Sea salt

Heat up oil in a frying pan. Add eggs in the pan and cook till whites get firm but yolks remain runny. Heat up salsa for 2 minutes with high heat in a pan. Pour ¼ cup salsa on each egg. Eggs will be further cooked from the heat of the salsa. Let them sit one minute and serve. Serves 1


Melon, Mint and Cilantro Salad

• 2 tablespoons of chopped cilantro leaves • 4 cups honeydew in 1-inch pieces • 1 tablespoon of fresh lime juice • ¼ cup of chopped fresh mint leaves • Honey to taste

In a large bowl, mix all ingredients. Toss to combine well. Refrigerate before serving, if desired. Serves 2

Minty Apple & Grapefruit

• 1 teaspoon of finely chopped fresh mint • 1lime • 2 pink grape fruits • 2 sweet and firm apples • Honey to taste

Peel, core and slice apples and grape fruits. Add the slices in a bowl and gently stir. Squeeze lime. Add honey. Pour juice over fruit. Add fresh mint. Chill before serving. Serves 2


Mushrooms & Pine Nuts Scrambled Eggs

• 2 eggs • 2 tablespoons of finely chopped chives • ½ cup of sliced mushrooms • 1 tablespoon of Olive oil • 1tablespoon of pine nuts • Sea salt and pepper

Heat up oil in a frying pan with medium heat. Fry the mushrooms and chives for 3 to 4 minutes. Remove mixture from the pan. Whisk eggs and add in the frying pan. Cook while stirring constantly. When eggs are almost cooked, add mushrooms and chives. Cook one minute longer. Add salt and pepper. Serves 1


Nutty Peaches and Apples

• 1 apples, cored and chopped • 2 peaches, chopped • ½ cup of orange juice • 1 cup of pecan halves • 1 cup of walnuts • 1 teaspoon of ground cinnamon

Add peaches and apples into an 8-inch square baking dish. Drizzle with orange juice and toss till fruit is well coated. In a food processor combine the walnuts, pecans and cinnamon, pulse till well combined. Spread mixture over the fruit to serve. Serves 2

Omelet Blueberry Muffins

• 6 Eggs • 30 blueberries • Sea salt and pepper • 2 tablespoons of water • Olive oil for greasing

Prepare oven and heat it at 350 degrees Fahrenheit. Grease a 6 cup muffin tray using olive oil.

Beat eggs in a large bowl. Add salt, pepper, water and blueberry. Mix well. Add mixture into the muffin try. Bake 20 minutes till a fork comes out clean. Transfer muffins onto a plate. Serve with salsa if you like. Serves 6 muffins


Omelet Salad

• 1 tomato, chopped into large chunks • A handful of black olives • 2 eggs • A handful of chopped parsley leaves • 1 tablespoon of olive oil • ¼ large red onion, cut into wedges

Preheat grill with high temperature. Whisk eggs together with parsley, salt and pepper in a large bowl. Use a large frying pan to heat oil. Fry onion wedges over high heat for 4-5 minutes, till onion sears lightly browned on the edges. Add tomatoes and olives. Cook for 1 or 2 minutes longer, till tomatoes are softened. Turntheheatdowntomedium.Pourineggs.Cookwhilestirringfor2minutes, till egg sear about half cooked. Place pan under grill for 5-6 minutes, till omelet gets puffed up. Cut it into wedges. Serve while hot. Serves 1

Pepper & Apple Scrambled Eggs

• 4 eggs • 1 tablespoons of chopped parsley • 2 tablespoons of olive oil • 1 large unpeeled apple, sliced • ½ cup of chopped green/red pepper • Sea salt

Beat eggs, parsley, salt and pepper together. Heat up oil with medium heat in a skillet. Tenderize the pepper and apple for 2 minutes. Add egg mixture. Cook till set. Turn eggs carefully and make sure the egg mixture stays in one piece. Serve.

Serves 2


Pina Colada Smoothie

• ½ pineapple • ½ mango • 4 tablespoon of coconut milk • ½ banana • 3 ounces of water • 1 orange, squeezed • 1 cup of ice cubes • Honey(optional)

Place all ingredients into a blender. Blend with low speed to start with. Slowly increase the speed till mixture is smooth. Serves 1

Portobello Baked Eggs

• 2 medium Portobello mushrooms • 2 eggs • A dash of paprika • Sea salt and pepper

Remove stems and gills off the mushrooms. Leave only the caps. Place them bottoms up onto a baking sheet. Crack an egg. Place it inside each mushroom cap. Use paprika, salt, pepper or any optional seasonings to sprinkle. Bake 15 to 30 minutes at 400 degrees Fahrenheit. Egg whites should be done in around 15 minutes while yolks are still runny. At 30 minutes, yolks should be cooked through. So choose your desired cooking time. Serves 2


Rodeo Eggs

• ½ pound of lean ground beef • 4 eggs • Cumin Coriander • Garlic powder • Chili powder • Sea salt and pepper • 2 tablespoons of Olive oil

Mix ground beef and seasonings in a large bowl. Heat up oil in a skillet over medium heat. Sauté ground beef for 5 minutes. Add eggs. Continue cooking till it gets to the consistency you desire. Serves 2

Scrambled Eggs on Smoked Salmon

• 2 eggs • 1 table spoon of olive oil • 1 slice of smoked salmon

Preheat the grill over medium heat. Add olive oil, and then eggs. Cook and stir for 5 minutes. Serve the scrambled eggs on top of the salmon. Serves 1


South of the Border Scrambled Eggs

• 1 chopped tomatoes • 4 beaten and whisked extra large eggs • 2 finely chopped scallions • 1 small handful of chopped cilantro leaves • 2 tablespoons of olive oil • 1 red bell pepper, seeded and chopped • 1 clove of garlic, finely chopped • 1 green chili, finely chopped • Sea salt and pepper

Heat up oil in a large frying pan. Add garlic, onions, red pepper and chili. Cook while gently stirring occasionally. Cook 6-8 minutes till onions begin to turn golden. Add tomatoes. Cook 3-4 minutes. Add eggs, salt and pepper. Mix and leave mixture aside for one minute, to allow eggs to settle. Add scallions and cilantro leaves. Cook another minute and serve. Serves 2

Spinach & Mushroom Omelet

• 1 cup of fresh spinach • 2 eggs • Sea salt and black pepper • ½ cup of sliced mushrooms • ¼ medium sized red onion, chopped • 2 teaspoons of olive oil

Whisk eggs, salt and pepper in a bowl. Set aside. Preheat a non-stick skillet over medium heat. Add mushrooms and onions. Cook while stirring till onions are tender. Set aside.


Add 1 teaspoon of oil into the skillet. Heat it up over medium heat. Add egg mixture. Stir immediately using a wooden or plastic spoon, till eggs are cooked. Cook the egg mixture for 30 seconds more to make sure it is all set. Mix egg mixture with mushroom mixture. Add spinach. Loosen omelet edges from the skillet. Fold the side that’s unfilled. Cook it for one additional minute till spinach begins to go flaccid. Carefully slide the omelet into a serving plate. Serves 1

Spinach Curry Frittata

• 1 tablespoon of tomato paste • 1 teaspoon of curry powder • 1 teaspoon of chili powder • 4 eggs • ¼ red onion, finely diced • 1 cup of chopped fresh spinach • 2 tablespoons of coconut milk • 1 teaspoon of coconut oil • Sea salt

Heat up the coconut oil in a medium skillet. Add onions. Cook till they start to caramelize. Whisk eggs, tomato paste, salt, curry powder and coconut milk together. Make sure they are completely blended. Add spinach into the skillet with onions. Cook till spinach gets wilted. Spread the spinach and onion mixture evenly over the skillet bottom. Pour in egg mixture. Cover to cook with medium low heat for about 4minutes.Transfer frittata into the oven. Cook for 2 to 3 minutes under the broiler uncovered. Slice and serve Serves 2


Strawberries & Coconut Whipped Cream

• 1 cup of sliced strawberries • 6 ounces of canned coconut milk • 2 tablespoons of honey (optional) • ½ teaspoon of Vanilla extract

Refrigerate the mixing bowl and coconut milk for 4 hours or longer. Store the beater in the freezer for 15 minute or longer. Pour coconut milk into chilled mixing bowl. Beat it with the chilled beater for 5 minutes. Add honey if desired. Add vanilla. Beat for 30 seconds. Serve it on top of the strawberries. Serves 1

Tomato & Eggplant Baked Eggs

• 1 seeded and diced red pepper • 1 red onion, sliced • 1 clove of crushed garlic • 2 tablespoon of olive oil • 1 pound of canned and chopped tomatoes • 4 eggs • 1 trimmed and washed eggplant • Salt and pepper

Preheat the oven to 400 degrees Fahrenheit. Cut the egg plants and peppers into even sized chucks, and transfer them into a cooking dish. Add seasoning, onion, garlic and oil. Toss to mix and bake for 20 minutes. Take baking dish out of the oven. Stir in the tomatoes. Divide mixture into 4 dishes and create one hollow in each of them. Crack one egg into each hole. Cover with foil and bake 15-20 minutes, until eggs are cooked according to your desired level. Serves 2


Tropical Fruit Salad

• 1 red apple, cored and chopped • Granny Smith apple, cored and chopped • 1 peach, pitted and sliced stalks of celery, chopped • 10 blueberries • 4 ounces of pineapple • ½ cup of cranberries • ½ cup of chopped walnuts 4 ounces of coconut cream

Combine apples, peaches, pineapple, blueberries, cranberries, walnuts and celery in a bowl, and mix in the coconut cream. Serves 2

Walnut Scrambled Eggs

• 1 eggs • 1/2 cup of freshly chopped basil • 1/3 cup of chopped walnuts • Sea salt and pepper

Whisk the eggs in a bowl. Transfer into a frying pan over medium heat. Cook while frequently stirring. When the eggs are almost cooked through, add in basil. Continue to cook for 1 more minute, till eggs are completely cooked. Add salt and pepper. Remove eggs from the heat. Stir in walnuts and serve. Serves 1


Veggie Frittata

• 1 tablespoons olive oil • 4 eggs • ¼ cup of almond milk • 1 cloves of crushed garlic • 1 cups of sliced baby spinach • ½ chopped red onion • ½ sliced red bell pepper • ¼ cup of sliced mushrooms • 1 tablespoons of parsley • Sea salt and pepper

Whisk eggs, seasonings and almond milk. Mix them well and set aside. Heat up oil in a medium skillet over medium heat. Add spinach, mushrooms, red onion, red pepper and garlic. Cook 3 to 4 minutes till vegetables are tender. Add egg mixture and lower the heat. Cook for about 10 minutes. Cut the frittata into wedges. Top them with parsley. Serves 2


Watermelon Salad

• 1 small watermelon • 1 small pineapple, peeled and cut into chunks • ½ pound of seedless grapes 1 apple • 1 banana • Honey (optional)

Cut watermelon in half. Hollow the halves with a melon baller. Cut the apple in half. Remove the cores and cut the mint into chunks of bite size. Peel the banana. Slice it into pieces of bite size. Use cold running water to rinse the grapes. Pat them dry. Toss water melon balls, apple, pineapple, grapes and banana chunks together in a large bowl and drizzle with honey if using Serves 2

Zucchini Spanish Omelet

• 1 cup of zucchini (grated) • 2 small green onion, chopped • 2 eggs, beaten • 2 tablespoons of olive oil • Garlic powder to taste (optional) • A dash of paprika (optional) • Sea salt and pepper

Add olive oil to a sauce pan over medium high heat, once oil shot, add onion and zucchini, add salt, pepper, paprika and garlic powder and sauté for a couple of minutes, remove from heat and transfer to a bowl. Let cool for a few minutes and add eggs and mix well. Pour the mixture into the pan. Fry until it gets slightly browned. Flip it over to cook the other side, and serve once done . Serves 1 omelet


LUNCH ……

Baked Buffalo Wings

• 2 pounds of chicken wings • Salt and pepper

Sauce • 2 tablespoons of coconut oil • 3 tablespoons of white vinegar • ½ teaspoon of cayenne pepper (optional) • ½ teaspoon of hot (optional) paprika • 1 teaspoon of garlic powder • 1 teaspoon of onion powder


• 1 lemon or lime, juiced • 1 teaspoon of sea salt

Preheat oven to 400 degrees Fahrenheit. Season wings with salt and pepper. Arrange wings as a single layer on a baking sheet and bake for 40-45 minutes. Melt coconut oil over medium heat in a medium sized saucepan, add garlic powder, onion powder, cayenne, paprika and salt and stir until evenly combined. Add the juice from the lemon or lime and the vinegar. Turn off the heat and stir to mix well Once the wings are done, heat up the sauce again and add wings to coat for a couple of minutes, or you can also pour the warm sauce into a large bowl add the wings and toss to coat. Serve 2 pounds of wings

Baked Turkey & Mushrooms

• 4 ounces of sliced mushrooms • 1 small boneless turkey breast, halved • 1 tablespoon of olive oil • 2 tablespoons of dried parsley flakes • ½ teaspoon of dried tarragon • ½ teaspoon of sea salt • A dash of pepper • ¼ cup of white wine • 2 tablespoons of coconut flour • ¼ cup of cold water

Preheat oven at 400 degrees Fahrenheit. Place turkey breast halves into a baking dish with the skin side up. Brush them using olive oil and sprinkle with salt, pepper, parsley and tarragon. Add mushrooms on top and pour some wine. Place the baking tray into the oven and bake for 30 minutes. Remove turkey while keeping it warm.


Combine water and coconut flour in a saucepan till mixture gets smooth. Add cooking juices (from the baking dish) gradually and bring it to boil. Cook for 2 minutes while stirring constantly, till the sauce is thickened. Serve turkey and mushrooms with sauce poured on top. Serves 2

Basil Garlic & Tomato Salad

• 1 tomato • 2 tablespoons of fresh basil • ½ tablespoon of minced garlic • Sea salt and pepper • Half of a lettuce

Slice tomatoes into thin rounds. Mix basil, salt, pepper and garlic and spread mixture over the tomato slices. Set aside at room temperature for about 15 minutes so the flavors will be infused and serve on top of the lettuce leaves. Serves 2

Carrot & Blueberries Salad

• 1 cup of blueberries • 1 pound of carrots, peeled and shredded • 1 cup of drained pineapple chunks • 1 cup of 100% olive oil mayonnaise • 2 tablespoons of honey

Combine all the ingredients in a bowl. Mix thoroughly and let them chill. Serves 2

Carrot & Cilantro Soup


• 1 tablespoon of olive oil • 1 small onion, chopped • ½ teaspoon of crushed coriander seeds • ½ pound of sliced carrots • 2 cups of organic vegetable stock • ½ cup of chopped fresh cilantro, and more for serving

Heat up olive oil in a large pan with medium heat. Add onion and coriander, cook for five minutes while stirring occasionally, till onions are softened but not browned. Add carrots. Cook covered for 15 to 20 minutes, while stirring from time to time. Boil stock in a separate pot. Add carrot and onion mixture. Bring to boil again. Transfer mixture into a food processer. Blend till smooth. Use sea salt to season. Return soup back to the pot. Add chopped cilantro and cook in low heat for about five minutes to allow the cilantro to infuse. Scoop the soup to warm bowls. Garnish with more cilantro. Serves 2

Coleslaw Salad

• ½ cup of fresh orange juice • 1 medium carrot, peeled and shredded • 1 lime, juiced • 6 ounces of finely chopped cabbage • 1 small tomato, diced • Salt and pepper

Toss cabbage, carrot and tomato in a large bowl. Pour orange juice and lime juice over top. Mix them well. Season them with salt and pepper. Serves 1


Fennel and Orange Salad

• 1 tablespoon of olive oil • 1 tablespoon of red wine vinegar • 1 trimmed and sliced fennel bulb • 2 large oranges, peeled and sliced into rounds • 1 teaspoon of poppy seeds • Sea salt to taste • ½ pound of wall rocket, chopped

Place orange and fennel slices in a bowl. Add red wine vinegar and olive oil. Drizzle evenly. Sprinkle poppy seeds over top and add salt. Chill and serve the salad with chopped rocket. Serves 2

Fennel Lobster Soup

• 2 fennel bulbs, chopped • 1 cup of cooked lobster meat • 1 teaspoon of crushed fennel seeds • 16 ounces of organic chicken broth • 2 tablespoons of olive oil

Heat up olive oil in a large sauce pan over medium heat. Add the fennels and seeds. Cook 2 minutes. Add chicken broth and bring to boil. Turn the heat down to simmer. Cover to cook for 25 minutes till fennels are tender. Drain while reserving the fennels. Divide the broth into two bowls. Add fennel and lobster meat into each bowl. Serve immediately. Serves 2


Hearty Vegetable Soup

• ¼ cauliflower, chopped • ¼ broccoli, chopped • ½ cup of diced onion • 4 tablespoons of olive oil • ½ zucchini, chopped • 2 carrots, chopped • 8 ounces of canned diced tomatoes • 2 cloves of garlic, chopped • 24 ounces of organic chicken broth • 2 teaspoons of oregano • 1 teaspoons of Italian seasoning

Sauté garlic and onion with oil in a saucepan, add broccoli, carrots, zucchini and cauliflower, sauté for a couple of minutes. Add tomatoes and broth and bring to boil. Simmer 10 minutes and add seasonings. Serves 2

Homemade Vegetable Broth

• ¼ pound of celery • ½ pound of sweet onions • ¼ pound of carrots, cut into 1 inch pieces • ¼ pound of tomatoes, cored • ¼ pound of green bell pepper, cut into 1 inch pieces • 1 cup of cubed turnips • 1 tablespoon of olive oil • 1 clove of garlic • 1 whole clove • 1 bay leaf • 2 whole black pepper corns • 1 cup of chopped parsley • 4 cups of water


Prepare oven and heat it at 450 degrees Fahrenheit. Remove the leaves and tender inner parts from the celery. Set it aside. Toss to combine carrots, onions, turnips, bell peppers and olive oil. Place the vegetables into a roasting pan to cook in the preheated oven. Cook for one hour, till onions begin to caramelize and all vegetables are browned. Stir vegetables 3-4 times while in oven. Place the browned vegetables in a large pot. Add baby leaf, pepper corns, celery, parsley, cloves, garlic and water. Bring to boil reduce heat and simmer. Cook with no cover, till the liquid is reduced in half. Pour broth through a colander and catch the liquid in a large bowl. Serve the vegetables with broth, hot or cold. Serves 2

Honey Chicken Breast

• 1 tablespoons of lemon juice • 1 tablespoon of olive oil • 2 boneless, skinless chicken breasts • 2 tablespoons of chili sauce (optional) • 1 tablespoons of honey • ½ teaspoon of dried thyme

Preheat broiler or grill. Whisk lemon juice, chili sauce, thyme, honey and oil together in a bowl. Broil or grill chicken breasts while basting them with chili mixture. Cook 20 minutes while turning occasionally. Serves 2


Honey Garlic Chicken Wings

• 2 tablespoon of organic soy sauce or coconut aminos • ½ cup of honey • 2 cloves of minced garlic • A dash of cayenne Pepper • 1 green onion, finely chopped • 1 pounds of chicken wings

Preheat the oven to 400 degrees Fahrenheit, and double-line a baking sheet with foil. Whisk sesame oil, cayenne, garlic, honey and soy sauce or coconut aminos in a large sized bowl. Add chicken wing. Toss to coat. Marinate for 20 minutes or longer. Transfer wings onto the baking sheet while reserving the marinade. Bake the wings for 40-45 minutes. Brush twice with the sauce. Use high heat to boil the marinade, till it becomes thick and syrupy but not burned. Add to the wings. Sprinkle with chopped green onions to serve. Serve 2 pounds of chicken wings.

Honey Glazed Turkey Roast

• 1 small boneless turkey breast roast • 2 tablespoons of honey • 1 teaspoon of ground paprika • ½ teaspoon of dried crushed thyme • Sea salt and pepper • ½ teaspoon of garlic powder • ½ teaspoon of onion powder • 1 pinch of cayenne pepper


Prepare oven and heat it at 350 degrees Fahrenheit. Remove the plastic wrap from the turkey roast (if any), but leave the string netting on. Rinse it and pat dry using paper towels. Mix honey, onion powder, garlic powder, paprika, thyme, salt, pepper and cayenne pepper in a bowl and combine well. Brush the mixture all over the turkey. Place the turkey roast on a baking rack set in a roasting pan, with skin side up. Roast the turnkey in the preheated oven for about 90 minutes while basting occasionally, till the roast turns golden brown. Wrap it in foil after done, and let it stand for 10 minutes before removing the string netting and slicing the roast. Serves 2

Honey Mustard Chicken Wings

• 1 pound of chicken wings • Sea salt and pepper • 2 tablespoons of honey • 2 tablespoons of Dijon mustard • ¼ cup of orange juice • 1 clove of garlic, minced

Preheat oven to 400 degrees Fahrenheit. Combine garlic, orange juice, mustard and honey in a bowl. Whisk to combine well. Add chicken and let marinate for 20 minutes or longer. Season wings with salt and pepper. Bake the wings in a 9x13 inch pan for 40-45 minutes. Serve the wings with carrots and celery if desired. Serves 1 pound of chicken wings


Marinated Turkey Breast

• 1 clove of garlic, peeled and minced • 1 teaspoon of finely chopped fresh basil • A dash of ground black pepper • 2 small boneless turkey breast halves • 2 whole cloves (optional) • 1 tablespoon of olive oil • 1 tablespoon of organic (wheat free) soy sauce or coconut aminos • 1 teaspoon of lemon juice • 1 teaspoon of honey (optional)

Mix basil, pepper and garlic in a small bowl. Rub mixture all over the turkey breasts and insert a clove into each turkey halves. Blend soy sauce or coconut aminos, lemon juice, olive oil and honey in a large shallow dish. Transfer chicken breasts into the dish and coat well. Cover and marinate in refrigerator for 1 hour or longer. Preheat the grill and lightly oil the grate. Discard marinade and place the turkey breasts on the grill. Grill each side 15 minutes, or till the internal temperature reaches 200 degrees Fahrenheit. Serves 2

Original Andalusian Gazpacho

• 1 pound of ripe tomatoes, peeled and cut into 4 pieces • 1 small green pepper, seeded and cut into 4 pieces • 1 small cucumber, peeled and cut in 4 pieces • 1 small onion, cut into 4 pieces • 1 clove of garlic, cut into halves • 2 tablespoons of extra virgin olive oil • 2 tablespoons of white wine vinegar • ½ teaspoon of salt • Cold water


Place green pepper, tomatoes, cucumber, onion and garlic in a blender. Cover with cold water and blend at high speed. Stop the blender. Add olive oil, vinegar and salt. Blend for 10 seconds more. Add more water if desired and adjust to taste. Serve cold in glasses, cups or plates. Serves 2

Roasted Cauliflower Soup

• 1 cauliflower head, broken into florets with large stems discarded • 2 tablespoons of olive oil • 1 teaspoon of ground cumin • 2 cups of organic vegetable stock • 2 cups of water • Sea salt and black pepper

Prepare oven and heat it at 350 degrees Fahrenheit. Spread the cauliflower florets into a baking dish. Drizzle with olive oil and sprinkle with cumin. Roast the florets in the preheated oven for 30 minutes, till they are lightly softened and browned. Transfer cauliflower florets into a soup pot over medium heat. Stir in water and vegetable stock. Bring to boil. Reduce heat and simmer for about 30 minutes, until the florets are very tender. Puree the soup with an immersion blender. Season it with salt and black pepper. Serves 2


Seafood Ceviche

• 1 pound of lean white fish, diced in ¼ inch cubes • 1 cup of fresh lime juice • 1 teaspoon of sea salt • 2 tablespoons of olive oil • ¼ teaspoon of pepper • 2 tomatoes, finely diced • 1 red onion, thinly sliced • 1 cup of peeled and cooked shrimp • 2 tablespoons of finely chopped fresh cilantro

Combine the fish, lime juice and salt in a bowl. Refrigerate to marinate for 2 hours or longer. Add olive oil, pepper, tomatoes, shrimp, cilantro and onions to the fish mixture. Stir well. Serve cold. Serves 2

Shrimp and Pineapple Kabobs

• 1 pound of raw jumbo shrimp • 1 small fresh pineapple • 1 cup of fresh orange juice • ½ cup of honey • 1 cup of water • 1 tablespoon of organic soy sauce or coconut aminos • 1 teaspoon of hot sauce (optional) • ½ cup of chopped fresh cilantro • Skewers

Wisk orange juice, water, hot sauce, soy sauce or coconut aminos and honey in bowl. Set it aside. Cut the pineapple into 4 chucks. Core and cut the chunks into quarters to end up with 16 wedges. Peel and devein the shrimp. Thread on the shrimp alternating with pineapple wedges using 4 skewers. Brush them with soy sauce-orange juice mixture. Grill 10


minutes on uncovered grill over medium heat. Turn once during the grilling. Remove them and cover to keep warm. In a saucepan heat up the remaining soy sauce-orange juice mixture. Bring to boil. Sever the kabobs with the heated sauce. Serves 2

Shrimpy Salad

• 1 teaspoon of Dijon mustard • ¼ teaspoon of onion powder • 1 pound of peeled and deveined shrimps • 2 boiled eggs, chopped • 2 cups of thinly sliced celery • ½ cup of 100% olive oil mayonnaise Sea salt and pepper

Parboil the shrimps with salted water in a saucepan, until shrimps turn pink in color. Strain and rinse the shrimps in cold water. Mix them with eggs, celery, onion powder, mayonnaise, mustard, salt and pepper in a bowl. Refrigerate for at least 1 hour to chill. Serves 2

Squash Ginger Soup

• 16 ounces of organic chicken broth • 10 ounces of cooked winter squash, frozen and thawed • ½ cup of unsweetened apple sauce • 1 tablespoon of honey • ½ teaspoon of ground ginger • ½ teaspoon of salt • ½ cup of coconut cream


Simmer the broth and squash in a large pan. Add ginger, apple sauce, honey and salt. Bring to boil. Turn the heat to low and add cream. Cook for 30 minutes while stirring occasionally, until the soup reaches desired consistency. Serves 2

Steak & Chicken Teriyaki Kabobs

• 1 red bell pepper, cut into slices • 1 red onion, peeled and cut into wedges • ¼ cup of teriyaki sauce or coconut aminos • ¼ cup of honey • ¼ teaspoon of garlic powder • 1 teaspoon of ground ginger • 1 cup of fresh mushrooms • ½ pound of beef sirloin, cut into 1 inch cubes • ¾ pound of skinless, boneless chicken breasts, cut into cubes • Skewers


Mix garlic powder, ginger, teriyaki sauce or coconut aminos and honey (if using) in a large bowl. Add chicken, beef, onion wedges, bell pepper, and mushrooms in the bowl. Add marinade. Cover with plastic wrap. Let them chill in the refrigerator for 1 hour or longer. Prepare the grill and heat it with medium-high heat. Discard marinade. Thread meat and vegetable mixture onto the skewers, with little space in between. Oil the grill grate lightly. Grill skewers for about 10 minutes. Turn skewers while cooking, till the vegetables become tender, and the meat is cooked. Serves 2

Sweet and Sour Hawaiian Chicken

• ¼ cup of chopped red bell pepper • 8 ounce of canned all-natural pineapple chunks, with juice un-drained • 2 tablespoons of organic soy sauce or coconut aminos • 1 tablespoon of dry sherry • 1 tablespoon of olive oil • 1 tablespoon of minced garlic • 1 teaspoon of ground fresh ginger • ¼ teaspoon of crushed red pepper • 1 pound of skinless and boneless chicken breast, cut into half-inch pieces • ½ cup of chopped onion • ¼ cup of chopped celery • 2 tablespoons of coconut flour • 1 tablespoon of honey • ¼ cup of chopped raw cashews

Heat up oil in a large non-stick skillet over medium-high heat. Add chicken, red pepper, garlic and ginger. Sauté mixture for 5 minutes and set it aside. Add bell pepper, onion and celery into the pan. Sauté 4-5 minutes till it becomes crisp-tender. Drain pineapple while reserving half cup of the juice. Add pineapple chunks into the pan to cook for 30 seconds. Combine the reserved pineapple juice


with coconut flour, soy sauce or coconut aminos and honey in a bowl and use a whisk to stir till mixture is smooth. Return chicken mixture into the skillet. Add juice mixture and let it boil. Sprinkle with cashews. Serves 2

Tangy Roasted Peppers

• 2 tablespoons of red wine vinegar • Handful of rinsed capers • 4 tablespoons of olive oil • 4 peppers (red, yellow or orange) • 1 clove of garlic, crushed • Handful of flat leaf-parsley, roughly chopped

Coat peppers with olive oil. Cook them under a broiler or on a barbeque, while turning them frequently, till peppers are black all over. Seal them in a plastic bag, till peppers are cooled. Remove the black skin. De-stem and seed them. Tear the peppers into strips and arrange them on a serving tray or platter. Whisk vinegar, garlic and remaining olive oil together with some seasonings. Dress the peppers using the mixture. Garnish with capers and parsley. Serves 4 peppers


Thai Lettuce Wraps

• ¼ cup of minced scallion greens Sauce

• 2 cups of walnuts • ½ cup of diced celery • ½ cup of diced carrots • ½ of a red bell pepper • ½ cup of minced fresh cilantro • ¼ cup of honey • 1 tablespoon of organic soy sauce or coconut aminos • ½ teaspoon of grated fresh ginger • 1 tablespoon of hulled sesame seeds • 1 tablespoon of sesame oil • 1 teaspoon of red pepper flakes

Garnish • 1 head of lettuce Grated carrots

Carefully separate the lettuce leaves. Gently wash them. Dry them on a paper towel. Add sauce ingredients (except the walnuts) into a food processor and pulse 3-4 times with an s-blade. Add walnuts into the pulsed sauce, and pulse for 4 to 5 times more. Add scallions into the processor. Continue to pulse 3-4 times more. Make sure all ingredients are very well blended. Place 2 or 3 lettuce leaves on a plate. Scoop the pulsed mixture on top of the lettuce leaves. Garnish with carrots. Serves 4


Thyme & Oregano Roasted Chicken

• 1 whole chicken • ½ cup of olive oil • ¼ cup of water • 1 teaspoon of dried thyme • 1 teaspoon of dried oregano • Salt and pepper

Stir to combine herbs, salt, pepper, oil and water. Pour it over the chicken on a baking dish. Cover with foil and bake 75-90 minutes at 400 degrees Fahrenheit, till chicken is crispy and golden. Serves 1 whole chicken

Tomato Avocado Salad

• Dried basil or parsley • Olive oil • 1 avocados, halved and pitted • ½ pound of chopped tomatoes • Salt • Balsamic vinegar (optional)

Place tomatoes in a bowl. Combine them with oil, salt and dried basil or parsley. Mix thoroughly. Set avocado halves on a plate. Insert tomato salad into each half. Add balsamic vinegar if desired. Serves 2

Turkey & Grapes Salad


• ½ cup of sliced red or green seedless grapes • ½ cup of diced celery • ¼ cup of chopped green onion • ½ cup of chopped pecans • 2 cups of cooked and diced turkey • 1 teaspoon of chopped fresh parsley • 1 teaspoon of lemon juice • ½ cup of 100% olive oil mayonnaise • Sea salt and black pepper

Combine celery, green onion, parsley, pecans, grapes and turkey. Toss to mix and blend. Combine mayonnaise, pepper and lemon juice and stir into the turkey mixture. Mix well. Add salt. Serves 2

Waldorf Blueberry Salad

• 1 cups of chopped celery • ½ cup of 100% olive oil mayonnaise • 2 cups of chopped red apples • 2 tablespoons of lemon juice • ½ cup of blueberries • ½ cup of walnuts

Cut apples and sprinkle them with lemon juice. Mix all ingredients together. Toss to coat and combine. Serves 2


Waldorf Turkey Salad

• 1 cup of cooked turkey • 2 cups of chopped celery • ½ cup of 100% olive oil mayonnaise • 2 cups of chopped red apples • 2 tablespoons of lemon juice • ½ cup of walnuts • Finely chopped parsley or celery leaves • Sea salt and pepper

Cut the apples. Sprinkle with lemon juice. Add all the remaining ingredients. Toss to coat. Serves 2


DINNER ……

Apple Pork Chops

• 1 cup of fresh orange juice • Ground nutmeg • Ground cinnamon • 2 pork chops with thick cut • 1 teaspoon of olive oil • 1 tablespoon of honey (optional) • Salt and pepper • 1 tablespoon of almond butter • 1 tart apple, peeled and sliced • 2 tablespoons of chopped walnuts

Place a large skillet over medium-high heat. Brush the pork chops with olive oil. Place them in the hot skillet. Cover and let it cook for 5 to 6 minutes, while turning from time to time. Transfer chops to a plate.


Combine orange juice, nutmeg, cinnamon, salt, pepper and honey (if using) in a bowl. Add butter into the skillet. Stir in the mixture and apples. Cover and cook till apples are tender. Use a slotted spoon to transfer apples and arrange them on top of the pork chops. Continue to cook the mixture uncovered, till the sauce is thickened. Add sauce over the chops and apples. Sprinkle with the chopped walnuts. Serves 2

Baked Sea Bass

• 2 sea bass fillets • 4 tablespoons of melted almond butter • 1 tablespoon of lemon juice • ½ cup of sliced mushroom • ½ onion, finely chopped • Salt and pepper

Preheat oven to 350 degrees Fahrenheit. In a bowl, combine lemon juice, melted butter, salt and pepper. Dip the fish fillet into the mixture and place fillets in a shallow baking pan. Top with mushrooms and onions. Spoon the remaining butter mixture over top. Bake 15 minutes till the fish flakes. Serves 2


Beef Brisket

• 1 pound of beef brisket • 2 cups of boiling water • Dash of sea salt & pepper • Dash of garlic salt • 1 tablespoon of vinegar • Dash of paprika • 1 onion, sliced

Preheat oven at 350 degrees Fahrenheit. Place in oven and cook brisket uncovered in a pan for about 30 minutes. Add water, garlic salt, salt, vinegar, onion, pepper, paprika into the pan. Cover and roast in the oven for 30 more minutes till done. Remove the meat from the pan and cover with foil paper. Refrigerate overnight. Slice very thinly against the grain. Serve with juice.

Serves 2

Chicken & Avocado Soup

• 1 small chicken breast fillet • 1 cube of chicken stock • 2 cups of water • 1 tablespoon of olive oil • 1 small red onion, chopped nicely • 1 teaspoon of ground cumin • ½ teaspoon of chili powder • ½ pound of diced tomatoes • 1 large avocado, peeled, halved, and coarsely chopped • ¼ cup of fresh coriander leaves, coarsely chopped • 1 tablespoon of fresh lime juice

Place chicken and stock cube in a frying pan. Pour in the water and bring to simmer with low heat. Flip the chicken during the cooking. After cooked through, transfer


chicken into a plate, while reserving the cooking liquid. Let chicken cool before you shred the meat. Heat up oil in a saucepan with high heat. Add in onion to cook while stirring. Add chili and cumin and cook and stir for 30 seconds more. Add tomatoes and reserved liquid. Bring to boil. Add shredded chicken. Bring to boil. Reduce heat and simmer while stirring occasionally. Cook 10 minutes till the soup gets thickened. Season with salt and pepper. Combine avocado, lime juice and coriander. Ladle chicken soup into serving bowls and top with the avocado mixture. Serve. Serves 2

Coconut Chicken Breast

• 1 tablespoon of olive oil • 3 cloves of minced garlic • 1 red onion, diced • 4 small chicken breasts, boned, skinned, cut into ½ inch pieces • ½ cup of canned coconut milk • 1 tablespoon of chopped fresh parsley

Sauce • 1 garlic clove • ¼ teaspoon of black pepper • ¼ teaspoon of paprika • ¼ cup of white vinegar • 1 cup of water • 1 small chicken bouillon cube • ½ teaspoon of oregano • ½ teaspoon of ground bay leaf • ¼ cup of organic soy sauce or coconut aminos • 1 tablespoon of honey


Sauté garlic and onion in a skillet. Add chicken breasts and brown lightly without burning the onions. Combine sauce ingredients in a blender and blend, add into the skillet. Cover to simmer, while stirring occasionally, till the chicken is tender. Pour coconut milk over the chicken, allowing it to simmer for 20 minutes more. Place on a serving dish. Ladle sauce over top. Use chopped parsley to garnish. Serves 2

Country Style Grilled Pork Ribs

• 1 pounds of country-style pork ribs • 1 tablespoon of honey • 1 tablespoon of sea salt • 1 teaspoon of ground anchor chili • 1 teaspoon of ground chipotle chili • ¼ teaspoon of ground cumin • ½ teaspoon of garlic powder • ½ teaspoon of onion powder

Place all ingredients in a bowl, except the pork. Stir to combine. Coat the ribs evenly on all sides with the spice mixture. Place meat in a baking dish and cover with plastic wrap and refrigerate for 4 hours or longer. Heat up an outdoor grill or grill pan to 400 degrees Fahrenheit Place ribs on the grill, with flatter and lager side down. Cover the grill. Cook until pork is browned and the other side is crusty. This takes 5-7 minutes. Flip it over and keep the cover on. Cook for 5-7 more minutes. Transfer them into a platter. Let them stand for 5 minutes before serving. Serves 2


Creamy Garlic Shrimp & Scallops

• ¼ cup of olive oil • 1 cloves of finely chopped garlic • 2 chopped shallots • 1 cup of white wine • 1 tablespoon of chopped fresh parsley leaves • 1 tablespoon of chopped fresh basil leaves, reserving sprigs for garnish • ½ teaspoon of chopped thyme leaves • 1 cup of coconut cream • 1 pound of sea scallops • 1 pound of peeled and deveined shrimps, with tails left on

Heat up the oil in a large sauté pan. Cook the garlic and shallots for about 2 minutes, till they become translucent. Deglaze the pan with wine. Add parsley, basil and thyme. Boil until the liquid is half gone. Strain the remaining liquid into a saucepan. Add coconut cream. Simmer with low heat till a medium-thick sauce is formed. Add in 2 table spoons of olive oil and sauté the scallops in the sauté pan. Cook until opaque. Transfer scallops into a utility platter and keep them warm. Sauté shrimps till they turn pink. Transfer them to the utility platter. Transfer the shrimps and scallops back to the sauté pan. Add cream sauce and sauté some more. Transfer the seafood to a dish for serving. Garnish with basil sprigs. Serves 3-4


Curry Beef Stew

• 1 tablespoon of curry powder • 1 bay leaf • 1 tablespoon of white vinegar • 1 pound of cubed beef stew meat • 1 chopped onions • 2 tablespoons of almond butter • 6 cups of beef stock • 2 carrots, in thick slices • 2 teaspoons of salt • 1 tablespoon of olive oil

Heat up oil in a large saucepan. Brown onions and beef cubes. Add bay leaves, curry powder and beef stock. Cook for 30 minutes using low heat. Add carrots, vinegar and salt. Simmer for 45 to 60 minutes, till everything is tender. Serve hot. Serves 2

Garlic Mussels

• 1 pound of fresh or frozen mussels with shell • 4 minced garlic cloves • 2 tablespoons of olive oil • ¼ cup of white wine

Heat up oil in a skillet using medium heat. Add garlic to sauté for a few minutes. Stir in mussels. Add wine. Cover to cook. After it boils, cook 5 more minutes, and serve. Serves 2


Garlic Tilapia

• 1 pound of tilapia fillets • 2 thinly sliced garlic cloves • 2 tablespoons of olive oil • Salt and pepper • Lemon, for serving • Chopped parsley

Use salt and pepper to season tilapia fillets. Heat up the olive oil in a skillet with medium heat. Cook fillets in the skillet. After 1 to 2 minutes, add garlic slices, when the fillets start to change color. Cook them for 5 additional minutes and flip. Fry them till they are cooked through and fish flakes. The garlic should turn dark brown in color without being burned. Spoon it over the fish if you see it starting to get burned. Garnish with chopped parsley and serve with freshly squeezed lemon juice. Serves 2

Grilled Paprika Shrimp

• 2 cloves of minced garlic • ½ cup of olive oil • 1 teaspoon of paprika • 1 tablespoon of vinegar • 1 teaspoon of Worcestershire sauce (optional) • 1 teaspoon of hot sauce (optional) • 1pound of large raw shrimp, peeled and deveined

Mix all ingredients in a shallow dish, except the shrimp. Add in shrimp and toss to coat. Cover and refrigerate to marinate for 1 hour or longer, while stirring occasionally. Remove the shrimp and reserve the marinade. Place shrimp on skewers. Grill with medium-high temperature for 3-4 minutes each side, while frequently basting with reserved marinade. Serves 2


Honey Ginger Mahi Mahi

• 1 pound of Mahi Mahi • ¼ cup of orange juice • ¼ cup of organic soy sauce or coconut aminos • 2 tablespoons of honey • 1 teaspoon of Dijon mustard 1 teaspoon of ground ginger • 1 cloves of minced garlic • 2 chopped green onions

Combine all ingredients in a large re-sealable plastic bag, except the Mahi Mahi. Mix them well and then add the fish. Refrigerate to marinate for at least 15 minutes (the longer the better). Remove the Mahi Mahi and discard the marinade. Grill Mahi Mahi on a greased grill rake with medium-high temperature. Turn the fish while cooking till Mahi Mahi easily flakes. Serves 2

Indian Curry Shrimp

• 1 pound of cleaned and deveined medium shrimps • ½ teaspoon of cumin powder • A dash of cayenne (optional) • ¼ teaspoon of Sea salt • ½ tablespoon of tomato paste • ½ cup of water • 1 clove of garlic, peeled • 1 peeled ginger, about 1 inch in size • 1 small onion, cut into chunks • 2 tablespoons of olive oil • 1 teaspoon of curry powder • 1 lemon, cut into wedges • A handful of chopped cilantro leaves


Process ginger and garlic in a food processor till finely chopped. Add onion and pulse one more time. Cook the mixture in a large skillet with oil and medium heat. Stir frequently and cook till golden. This takes 5 minutes. Add salt and spices. Cook while stirring for one minute longer. Stir in the tomato paste. Cook and stir for 1 minute. Add water and simmer. Add shrimps and cook covered for 2-3 minutes. Sprinkle cilantro on top. Serve with lemon wedges. Serves 2

Kung Pao Paleo Chicken

• ½ cup of organic chicken broth • 1 tablespoon of all natural • Hoisin sauce (optional) • 1 tablespoon of wine vinegar • 1 tablespoon of organic soy sauce or coconut aminos • 2 tablespoons of Olive oil • 2cups of broccoli • 2 teaspoons of ground fresh ginger • ½ teaspoon of crushed red pepper • ½ pound of boneless, skinless chicken breasts, cut into ¼ inch strips • 2 cloves of minced garlic • 1 tablespoon of crushed cashews

Heat up 1 tablespoon of oil in a large nonstick skillet over medium-high heat. Add 1 teaspoon of ginger and broccoli and sauté for 1 minute. Add 2 tablespoons of water. Cover to cook 2 minutes, until broccoli becomes crisp-tender. Remove it from the pan and keep it warm. Heatuptheremainingoil.Addchicken,ginger,andcrushedredpepper.Cookfor5minutes until chicken is slightly browned. Stir constantly. Combine the broth with remaining ingredients in a bowl. Use a whisk to stir and mix. Add to a pan. Cook 1 minute until sauce is thickened. Stir frequently in this


process. Return the broccoli mixture back to the pan. Toss to coat well. Sprinkle with cashews before serving. Serves 2

Lemon Garlic Roast Chicken

• 1 teaspoon of rosemary • 1 teaspoon of paprika • ¾ teaspoon of ground cumin • Salt and ground pepper • 1 whole chicken • 2 cloves of garlic • 1 lemon • ¼ cup of extra virgin olive oil • 2 tablespoons of almond butter


Preheat oven to 350 degrees Fahrenheit. Mince garlic with 1 teaspoon of salt and transfer it into a bowl. Whisk in paprika, lemon juice, olive oil and ½ teaspoon of the pepper to make the seasoning mixture. Gently loosen the chicken skin with your fingers without tearing it. Season the chicken cavity with salt and pepper. Place the chicken into a roasting pan. Pour seasoning mixture under chicken skin with a small spoon, reserving 1 tablespoon mixture. Rub butter under the skin of chicken breast meat. Rub the remaining mixture all over the chicken. Use more salt to season. Roast the chicken for 1 hour 15 minutes, until it becomes browned and crisp. Let it stand for 15 minutes inside the roasting pan. Tilt the chicken in order to drain juice from the cavity. Transfer chicken to a carving board. Pour juice from the pan to a bowl. Skim the fat off the surface. Strain the juice into a saucepan. Keep it warm with low heat. Carve the chicken. Serve with the juice. Serves one chicken

Maple Glazed Salmon

• 1 tablespoons of pure maple syrup • 1 tablespoon of organic soy sauce or coconut aminos • 1 teaspoon of grated fresh ginger • 1 tablespoon of water • 1 teaspoon of coconut flour • 2 salmon fillets • 1 scallion, thinly sliced • 1 tablespoon of sliced almonds

Whisk coconut flour, soy sauce or coconut aminos, water, ginger and syrup together in a small bowl till smooth. Place the fillets in a baking pan with skin-side down. Pour mixture on top. Bake 15 minutes at 450 degrees Fahrenheit till fish flakes. Baste fish with glaze. Sprinkle with scallion and almonds for serving. Serves 2


Mediterranean Calamari

• ½ cup of white wine • 4 tablespoons of lime juice • 1 tablespoon of parsley • 2 tablespoons of olive oil • 2 cloves of minced garlic • 2 cups of calamari • 2 tablespoons of capers • 1 teaspoon of cumin • 1 teaspoon of red pepper flakes • 1 diced medium tomato • 2 tablespoons of almond butter • Sea salt

Sauté garlic and calamari with oil for 1 minute in a hot sauté pan. Add cumin, capers, red pepper flakes and diced tomatoes. Add white wine and lime juice. Simmer for 5 minutes. Mix in parsley, butter and salt to finish. Serves 2

Orange & Carrot Soup

• 1 pound of carrots, peeled and coarsely chopped • 2 cups of chicken or vegetable stock • 1 orange, juiced • 1 tablespoon of fresh chopped parsley • 1 teaspoon of minced garlic • 1 tablespoon of Olive oil • ½ red onion, finely chopped • 1 teaspoon of minced ginger

Heat up a large saucepan with medium heat. Add olive oil and cook the onion for about 3 minutes. Add carrots, ginger, garlic and cook for about 5 minutes. Add the stock and bring to boil. Peel 2 strips of the rind off the orange, and add them into


the pan. Reduce the heat to medium-low and simmer for 20 minutes, till carrot is tender. Remove the saucepan from heat and discard the orange rind. Set the saucepan aside for about 5 minutes to let it cool. Puree with a stick blender till smooth. Add orange juice into the soup, and cook for 2 minutes with medium heat. Add parsley on top. Serves 2

Pineapple & Orange Honey Chicken

• 4 small skinless chicken breasts • 1 cup ofhoney • 2 oranges, squeezed • 2 cloves of garlic, minced (optional) • 2 cups of diced pineapple, fresh or canned

Prepare oven and heat it at 350 degrees Fahrenheit. Place the chicken breasts in a baking dish. Combine pineapple, honey, orange juice and garlic in a bowl. Graze the chicken with sauce and make sure you coat the whole chicken evenly. Bake for 30 to 45 minutes, till chicken is golden brown. Serves 2

Provencal Mussels

• 1 pound of fresh or frozen mussels with shell • 1 tablespoon of olive oil • 1 small onion, diced • 1 clove of garlic, minced • ½ cup of white wine • 12 ounces of diced tomatoes • 1 tablespoon of chopped fresh parsley


Heat up oil in a saucepan with medium heat. Add garlic and onion. Cook till tender. Add diced tomatoes and bring it to boil, while stirring. Add white wine and cook 5 more minutes. Add mussels and ½ the parsley and cook covered for7-10 minutes. Sprinkle with the remaining parsley. Serve. Serves 2

Provencal Scallops

• 1 pound of bay scallops • ½ cup of dry white wine • Sea salt and pepper • ½ cup of coconut flour • ½ cup of olive oil • 1 chopped shallot • 1 minced garlic clove • 1 tablespoon of chopped parsley • 1 lemon

Sprinkle scallops with salt and pepper. Toss with flour while shaking off any excess. Heat up half of the olive oil with high heat. Add scallops in one single layer. Lower the heat to medium to allow scallops to be slightly browned. Turn and brown the other side slightly. This process takes 3 to 4 minutes. Add the remaining olive oil in the pan. Add parsley, garlic and shallot to sauté for 2 more minutes, while tossing to get the scallops coated with seasonings. Add wine and cook for 1 minute. Serve hot with squeezed juice from the lemon. Serves 2


Roasted Tomato Soup

• 1 tablespoons of olive oil • ¼ onion, finely chopped • 1 pound of ripe tomatoes, roughly chopped • 2 garlic cloves • 1 cup of vegetable stock Sea salt and pepper to taste

Preheat oven at 400 degrees Fahrenheit. Heat up oil in a shallow oven-proof casserole. Add onion and cook with low heat, while stirring occasionally. Cook for 10 minutes till onions are softened. Add garlic, tomatoes, salt and pepper. Roast uncovered in the oven for about 20 minutes. Let it cool. Puree mixture in a blender and add a little stock if it’s too thick. Return it to the casserole. Simmer 10 minutes. Serves 2

Samurai Chicken

• 4 chicken drumsticks • 1 cup of water • ½ cup of balsamic vinegar • ¼ cup of organic soy sauce or coconut aminos • ¼ cup of honey • 1 peeled clove of garlic

Heat up all the ingredients in a saucepan with high heat. Bring the mixture to boil. Reduce the heat to simmer for about 20 minutes. Increase the heat and turn drumsticks frequently. Cook until the liquid becomes a sticky glaze. Arrange the chicken on a platter for serving. Remove the garlic clove from the liquid. Spoon the sauce over top and serve. Serves 4 chicken drumsticks


Seafood Stew

• ½ teaspoon of dried oregano • ½ cup of water • ½ cup of white wine • ½ pound of peeled and deveined large shrimp • ½ pound of bay scallops • 10 small clams • 10 cleaned and debarred mussels • ½ cup of olive oil • ½ chopped onion • 1 clove of minced garlic • Fresh chopped parsley • 6 ounces of canned stewed tomatoes • 8 ounces of organic chicken broth • 1 bay leaf • 1 teaspoon of dried basil • ½ teaspoon of dried thyme • 1 cup of crabmeat

Add olive oil in a large stockpot with medium-low heat. Add parsley, onion and garlic. Cook while stirring occasionally till the onions become soft. Add tomatoes. Stir in chicken broth, oregano bay leaves, basil, water and wine. Cover and simmer 30 minutes. Add shrimp, crabmeat, mussel, clams and scallops. Bring it to boil. Lower the heat. Cover to simmer for 5 to 7 minutes, till the clams open. Scoop soup into the bowls Serves 2


Sesame Chicken

• 1 skinless boneless chicken breast halves • ¼ cup of honey • ¼ cup of organic soy sauce or coconut aminos • ½ cup of water • ½ teaspoon of red pepper flakes • 1 teaspoon of toasted sesame seeds • ½ teaspoon of ground ginger

Pat-dry the chicken using paper towels. Cut the chicken breasts into 1 inch sized strips. Heat up oil in a non-stick skillet with medium-high temperature. Cook the chicken for about 6 minutes, until the chicken no longer appears pink. Add the soy sauce or coconut aminos, honey, red pepper flakes, ginger, and water and cook till the sauce is slightly thickened. Sprinkle with sesame seeds. Cover to simmer for 10 minutes, till chicken begins to soak up the sauce. Serves 2 chicken breast halves

Shallot Roasted Chicken

• 1 whole chicken • Salt and pepper • 2 teaspoons of dried sage • 2 teaspoons of dried rosemary • 2 teaspoons of dried and crumbled thyme • 2 bay leaves • 5 tablespoons of olive oil • 8 peeled large shallots • 2 cups of chicken stock • ¼ cup of balsamic vinegar • 6 tablespoons of almond butter • 2 tablespoons of fresh minced parsley (or dried)

Preheat the oven to 425 degrees Fahrenheit. Grease a baking dish. Combine rosemary, parsley, sage, thyme and plenty of pepper in a bowl. Set aside.


Season the chicken cavity with some salt and 2 teaspoons of herb mixture. Place one bay leaf inside. Tie chicken legs together for the chicken to hold its shape. Rub salt over the chicken and brush with olive oil. Sprinkle with half of the remaining herb mixture and place chicken in the baking dish. Toss shallots, the other bay leaf (crumbled into pieces), herb mixture and olive oil in a large bowl. Evenly spoon the shallots over the chicken. Bake uncovered for 1 hour 15 minutes, until the chicken meat is very tender and the juice runs clear. Baste chicken. Turn shallots from time to time while baking. Remove from baking pan once done. Arrange them on a platter. Use aluminum foil to cover and keep warm. Sauce

Pour juice from the pan into a large measuring cup to degrease. Measure 2 cups of the stock. Pour the balsamic vinegar into the baking pan. Boil with medium heat and scrap browned bits. Boil for 5 minutes until the juice is reduced to a glaze. Add in the 2 cups of stock. Continue to boil for10 minutes, till the liquid is reduced to half cup remaining. Turn heat to low. Whisk in the butter in the manner of 1 spoon at a time. Let butter melt. Adjust seasoning to taste. Stir in parsley. Slice the chicken. Serve the chicken with vegetables. Spoon the sauce on top. Serves one chicken

Shrimp Scampi

• 1 pound of large shrimps, shelled and deveined, with tails left on • ½ cup of olive oil • ½ teaspoon of chopped thyme leaves • Sea salt and black pepper • 2 garlic cloves, chopped nicely • 2 teaspoons of chopped flat-leaf parsley • ½ teaspoon of grated lemon zest • 1 teaspoon of freshly squeezed lemon juice • 1 teaspoon of thinly sliced basil leaves


Preheat oven at 450 degrees Fahrenheit. Mix olive oil with garlic and one teaspoon of the parsley, lemon juice, lemon zest and thyme. Season with salt and pepper Arrange the shrimps in a grating dish in a circular pattern with tails up. Drizzle oil mixture on top of the shrimps. Roast for 10 minutes till shrimps turn pink and oil sizzles. Sprinkle basil leaves and the remaining parsley on top. Serves 2

Steak Tartar

• 1 olive oil-packed anchovy fillets, rinsed and minced • 1 teaspoon of brined capers, rinsed and drained • 1 teaspoon of Dijon mustard • 1 egg yolk • 8 ounces of prime ground beef tenderloin • 1 tablespoon of finely chopped red onion • 1 tablespoon of finely chopped Italian parsley leaves • 2 teaspoons of olive oil • 1 dash of hot sauce (optional) • 2 dashes of Worcestershire sauce (optional) • ¼ teaspoon crushed chili flakes (optional)

Combine capers, mustard and anchovies in a bowl. Use the back of a spoon or a fork to mash the ingredients, till they are evenly combined. Mix in the egg yolks. Fold remaining ingredients into the mustard mixture using a rubber spatula, till they are thoroughly mixed. Use salt and black pepper to season. Serve right away. Serves 2


Steamed Blue Crabs

• 2 cups of water • 2 cups of white wine vinegar • 10 large fresh jumbo blue crabs • 8 tablespoons of Old Bay Seasoning

Pour water and vinegar into a large pot. Place a steam rack inside. Place 3 crabs on the rack with belly-side down. Sprinkle with 1 tablespoon of Old Bay Seasoning. Repeat till the crabs are stacked in the pot. Cover with a tight-fitting lid. Bring the liquid to a full boil. Continue to steam, till crabs are well cooked. Transfer the crabs into a large platter and sprinkle with remaining Old Bay. When the crabs are cool enough, crack them and serve Serves 10 large crabs

Tomato Crab Salad

• 2 cups of crab meat • A pinch of sea salt • ½ teaspoon of paprika • ½ teaspoon of dry mustard • 1 tablespoon of 100% olive oil mayonnaise • ½ cup of finely chopped celery • 1 tablespoon of fresh chopped parsley • 1 tablespoon of minced chives • 2 ripe tomatoes, cut into halves

Flake crab meat in a medium bowl and toss with the other ingredients except the tomatoes. Scoop out the seeds from the tomato halves, and scoop salad into them. Sprinkle the salad with paprika, chives and parsley. Serves 2


SNACKS ……

Berry Peachy Smoothie

• 10 ounces of frozen mixed berries • 3 peeled and sliced peaches • Ice cubes • 2 tablespoons of honey • 1 cup of water

Place all ingredients in a lender, and add ice. Blend till smooth. Serves 2


Banana Frenzy Smoothie

• 1 banana • ½ cup of coconut milk • ¼ cup of water • 1 tablespoon of honey • 12 ice cubes

Combine coconut milk and banana in a blender to pulse. Add in honey and water. Blend till smooth. Add Ice cubes. Blend some more. Pour smoothie into 2 glasses. Serve right away. Serves 2

Blueberry Celery Logs

• 2 stalks of celery • ½ cup of almond butter • ¼ cup of blueberries

Remove leaves from the celery and cut each stalk into 2. Spread almond butter over and sprinkle blueberries on top. Serves 2

Cantaloupe Smoothie

• Half cantaloupe • ½ cup of coconut milk • 1 tablespoon of honey • ¼ cup of water Ice cubes

Blend all ingredients in a blender, until they become smoothie! Serves 2


Crispy Baked Apple Chips

• 2 apples, cored and sliced paper thin • 2 tablespoons of honey • ½ teaspoon of ground cinnamon

Prepare the oven and heat it at 375 degrees Fahrenheit. Mix cinnamon with honey. Spread apples in single layer on top of parchment paper placed on a cookie sheet. Sprinkle cinnamon and honey mix on top. Cook in preheated oven for 45-60 minutes. Turn the apple slices. Again sprinkle cinnamon and honey mix on top. Bake for another 45-60 minutes, till apples are lightly browned. Use an airtight container to store the apple chips. Serves 2

Crispy Baked Beet Chips

• 2 clean beets • Olive oil • Sea salt and pepper

Prepare oven and heat it at 375 degrees Fahrenheit Slice beets into paper-thin slices using a sharp knife. Spread the beet slices evenly onto a cookie sheet. Use olive oil to drizzle, salt and pepper to season. Roast for 45 minutes to one hour, while turning them halfway into the cooking. Make sure you check on them frequently so they don’t get burned. Serves 2


Cucumber Rounds

• 1 medium cucumber Guacamole • 1 stick of celery, finely chopped • 1 carrot, shredded • ½ cup of alfalfa sprouts • Sea salt and pepper • Hot sauce (Optional)

Slice the cucumber into ½ inch pieces. Spread a teaspoon of guacamole onto each piece. Add carrots, alfalfa sprouts and celery and hot sauce (if using) on top. Serves 2

Cucumber Tuna Canoes

• 1 large cucumbers, peeled • 2 tablespoons of 100% olive oil mayonnaise • 1 cup of canned peas(optional) • Dash of salt and pepper • 1 can of tuna in water

Cut the cucumbers in half. Remove seeds using a spoon. Set them aside. Mix all the other ingredients in a bowl and insert then into the cucumber halves. Serve right away. Serves 2


Cumin & Carrot Dip

• ½ pound of carrots, peeled and coarsely chopped • 2 tablespoons of olive oil • ½ teaspoon of ground cumin • 1 clove of garlic, crushed • Sea salt and black pepper • Celery sticks, for serving

Boil salted water in a large saucepan. Add carrots to cook for 30 minutes, till they become tender. Drain. Place carrots, cumin, garlic and oil in a food processor. Blend till smooth. Season with salt and pepper to taste. Transfer it to a bowl. Serve with celery sticks. Serves 2

Date Trail Mix

• ¼ cup of walnuts • ¼ cup of blueberries • ¼ cup of fresh dates, pitted and cut in half • ¼ cup of almonds • ¼ cup of pecans

Mix all ingredients in a bowl and serve. Serves 2

Grape & Nuts

• 1 cup of seedless green grapes • 2 tablespoons of almonds • A dash of ground cinnamon

Toss all the ingredients in a bowl to combine, and serve. Serves 2


Guacamole & Endives

• 1 endive • 1 ripe avocado • 1 lemon, juiced • ¼ small red onion, diced • ½ tomato, seeded and diced • Sea salt and pepper • Hot sauce (Optional)

Mash avocadoes and add in the other ingredients to mix. Serve on endive leaves. Serves 2

Homemade Applesauce

• 1 apples, peeled, cored and chopped • 1/3 cup of water • 2 tablespoons of honey • ½ teaspoon of ground cinnamon

Combine apples, honey, cinnamon and water in a saucepan. Cover and cook with medium heat for 15-20 minutes, till apples are soft. Cool them. Use a fork to mash, and serve. Serves 2

Homemade Nut Bars

• ½ cup of pecans • ¼ cup of unsweetened shredded coconut • ½ teaspoon of sea salt • 2 teaspoons of ground cinnamon • 2 cups of whole almonds


• ½ cup of pumpkin seeds • 1 tablespoon of vanilla extract • 4 tablespoons of raw honey • 1 tablespoons of coconut oil

Use parchment pepper to line an 8x8 square pan. Chop pecans and almonds using a sharp knife or food processor. Place them in a large bowl. Add shredded coconut, pumpkin seeds, cinnamon and salt. Use a rubber spatula to mix well. Place coconut oil, vanilla and honey in a microwave-safe bowl to cook on high for about 15 seconds, till the coconut oil completely melts. Pour the liquid over the nut mix and combine thoroughly. Place them in the prepared pan. Press the mix against the pan to form an even layer of nuts. Bake at 350 degrees Fahrenheit for 8-10 minutes, or till the nut mix turns golden brown in color. Remove from the oven and let it chill before cutting into your desired size. Use a container to store in the refrigerator. Enjoy! Serves 16 4x1 inch bars

Honeydew Cinnamon Smoothie

• 2 cups of honeydew melon • 1 tablespoon of honey • ½ teaspoon of cinnamon Ice cubes

Combine all ingredients in a blender, and add ice. Blend until smooth. Serves 1

Lemon Almonds

• ½ pound of natural almonds • 1 clove of garlic, very thinly sliced • Finely grated zest and juice of 1 lemon


• 1 teaspoon of sea salt Prepare oven and heat it at 350 degrees Fahrenheit. Combine lemon zest and juice, garlic and almonds in a bowl. Stand for about 10 minutes. Transfer the mixture into a roasting pan. Sprinkle with sea salt. Roast on oven for 30 minutes, while stirring occasionally, till the mixture is crisp and dry. Cool before serving. Serves 2

Mango & Kiwi Fruit Salad

• 4 kiwis • 1 mango • 1 tablespoon of honey • 1 lime juiced

Use a sharp paring knife to peel the fruit. Cut them into small cubes and mix them thoroughly and add lime juice. Drizzle with honey. Chill in refrigerator before serving, for a better taste. Serves 2

Minty Fruit Salad

• ½ cup of peeled and quartered kiwi • ½ cup of fresh blueberries • ½ cup of cubed and seeded watermelon • ½ cup of seedless grapes • ½ cup of cubed cantaloupe • ½ cup of hulled and quartered strawberries • 2 tablespoons of fresh lime juice • 1 sprig of fresh mint • 1 teaspoon of honey


Mix grapes, watermelon, cantaloupe, kiwi and strawberries in a bowl that has tight-fitting lid. Add blueberries on top. Stir lime juice, honey and mint together in a bowl. Crush the mint using the back of a spoon. Pour it over the fruit mixture. Serve right away, or use the lid to seal the bowl to refrigerate for 30 minutes or longer. Gently flip the sealed bowl repeatedly to make sure the fruit is well coated with the dressing. Serves 2

Orange Coconut Smoothie

• 6 squeezed oranges • 1 cup of coconut milk • 2 tablespoons of honey • 1 teaspoon of vanilla extract • 12 ice cubes

Combine coconut milk, orange juice, honey, and vanilla in a blender. Add in ice cubes. Blend till smooth. Pour smoothie into glasses to serve. Serves 2

Orange Pinwheels

• 1 medium oranges, with skins removed and sliced in top in wheels • 6 fresh dates, pitted and chopped • 2 tablespoons of honey • 2 tablespoons of chopped pistachios

Add pistachios and dates on top of orange pin wheels. Drizzle with honey. Serve right away or refrigerate to macerate if desired. Serves 2


Paprika Hard Boiled Eggs

• 4 hard boiled eggs in halves • 2 teaspoons of extra-virgin olive oil • ½ teaspoon of sea salt • ½ teaspoon of paprika

Dip the egg halves in the oil. Sprinkle with paprika and salt. Serves 2

Pico de Gallo

• 1 small white onion, chopped • ½ cup of chopped cilantro • 4 ripe plum tomatoes, seeded and chopped • 2 jalapeno peppers, seeded and chopped • 1 tablespoon of lime juice • Sea salt and pepper


Mix all the ingredients. Serve right away, or cover to refrigerate for 30 minutes or longer before serving. Serves 2

Roasted Chestnuts

• 1 pound of chestnuts Prepare oven and heat it at 400 degrees Fahrenheit. Use a sharp knife to slash an “X” on the top side of the chestnuts. This will prevent them from bursting. Place chestnuts on a baking sheet to roast in the oven for 30 minutes, while shaking the baking sheet from time to time. Remove from the oven. Let them cool but peel them while they are still hot. Serves 2

Roasted Green Beans

• 1 pound of green beans • 2 tablespoons of olive oil • Sea salt and pepper

Prepare oven and heat it at 400 degrees Fahrenheit. Wash the green beans. Dry them well and trim them. Place the mona jelly roll pan. Drizzle with olive oil. Sprinkle with salt and pepper. Use your hands to evenly coat the beans. Spread them into 1 single layer and roast for 20 to 25 minutes, while turning them after about 15 minutes. Cook till the beans are somewhat shriveled and fairly brown in spots. Serves 2


Salsa & Endives

• 1 endive • 1 tomato, peeled and chopped • 1 clove of garlic, peeled and chopped • 1 jalapeno pepper, seeded and finely chopped • ½ red bell pepper, seeded and chopped • ½ cucumber, peeled and chopped • ½ small onion, chopped • ½ cup of chopped cilantro leaves • 2 tablespoons of olive oil • 1 lemon, juiced • Sea salt and pepper

Combine all ingredients (except the endive) in a bowl, and toss to mix. Serve them on endive leaves. Serves 2

Sesame Carrots

• 1 cups of baby carrots • 1 tablespoon of toasted sesame seeds • Dried thyme • Sea salt and pepper

Toss to combine carrots, thyme, sesame seeds, and salt in a bowl. Serves 2


Spiced Almonds

• 1 pound of raw almonds • ¼ teaspoon of ground all spice • ¼ teaspoon of sea salt • 2 tablespoons of extra virgin olive oil • 2 teaspoons of ground cumin • 1 teaspoon of dried marjoram

Position the rack in the upper side of the oven, and preheat the oven to 450 degrees Fahrenheit. Toss almonds, marjoram, allspice, cumin and salt in a bowl. Spread them on a rimmed baking sheet and drizzle with olive oil. Bake for 20 minutes, while stirring 1-2 times. Cool before serving. Serves 2

Strawberry Almond Salad

• 1 cups of fresh baby spinach • ½ cup of sliced fresh strawberries • ¼ cup of sliced roasted almonds • 1 teaspoon of cider vinegar • 2 tablespoons of honey

Combine spinach, almonds and strawberries in a large bowl, whisk honey and vinegar in a small bowl and drizzle over the salad. Toss to coat. Serve right away. Serves 2


Tropical Smoothie

• ½ cup of water • 1 tablespoon of honey • ½ cup of strawberries • ½ cup of pineapple • 1 squeezed lime • ½ cup of fresh orange juice Ice cubes

Combine all the ingredients in a blender, add ice. Blender till it’s smooth. Serves 2

Vegetables & Tuna Dip

• ½ yellow pepper, seeds removed and thickly sliced • ½ red pepper, seeds removed and thickly sliced • 2 baby carrots, ends trimmed • 1 celery sticks • 4 ounces of canned tuna in Olive oil • ¼ teaspoon of paprika • ½ tablespoon of capers, rinsed and drained • 1 tablespoon of lemon juice

Add lemon juice, tuna, capers, paprika, salt and pepper in a blender. Pulse briefly till it forms into a rough paste. Transfer into a bowl for serving. Arrange the vegetables on a platter. Serves 2


DESSERT ……

Apricot Brownie Cake

• 1 cup of almond butter • ½ cup of honey • ¼ cup of unsweetened cocoa powder • 2 teaspoons of vanilla extract • ¼ teaspoon of sea salt • ½ teaspoon of baking soda • 3 eggs • ½ cup of fresh diced ripe apricots • Olive oil for greasing

Blend honey and almond butter till smooth. Add the other ingredients and blend, with the exception of apricots. Add apricots to blended mix. Grease an 8x8 inch


baking dish with olive oil. Pour in the batter. Bake at 325 degrees Fahrenheit for about 35 minutes, till a toothpick comes out clean. Serves 16 portions

Banana & Blueberry Bread

• 3 mashed bananas • 1 cup of blueberries • 1 teaspoon of baking soda • 1 teaspoon of baking powder • 1 teaspoon of cinnamon • 3 cups of almond flour • 2 tablespoons of coconut flour • 2 tablespoons of ground flaxseeds • ½ teaspoon of salt • ¼ cup of coconut milk • 2 tablespoons of honey • 1 tablespoon of vanilla extract • 3 eggs • Coconut or olive oil for greasing

Prepare oven and heat it at 375 degrees Fahrenheit. Add coconut flour, almond flour, baking powder, baking soda, flaxseeds, salt and cinnamon in a large bowl. Whisk to combine. Stir to mix the wet mixture with dry ingredients. Pour the final mixture into a greased loaf pan. Bake in the oven for 45 to 50 minutes. Remove from the oven. Let it cool. Slice and serve in a plate. Serves 1 loaf


Blackberry Bars

• 1 cup of coconut flour • ½ cup of shredded coconut • 1 teaspoon of cinnamon • ½ teaspoon of baking soda • 1 teaspoon of baking powder • ½ teaspoon of sea salt • ¼ cup of honey • 2 bananas • 1 egg • 2 tablespoons of melted coconut oil • 1 teaspoon of vanilla extract • 1 cup of almond milk • 1 cup of fresh or frozen blackberries or any other berries

Prepare oven and heat it at 350 degrees Fahrenheit. Grease an 8x8 inch sized baking pan. Mix shredded coconut, coconut flour, cinnamon, salt, baking soda and baking powder in a large bowl. Add honey and mix again. Add in eggs, bananas, vanilla extract, ¼ cup of the almond milk and coconut oil. Mix thoroughly. Add more almond milk if needed. The goal is to get a good consistency for the batter. Fold in the berries. Spoon the batter into greased pan. Bake 40 minutes till they turn golden. Remove from the oven. Cool. Cut into 16 squares. Serves 16 squares

Blueberry Banana Boats

• 1 Bananas, unpeeled • ½ cup of blueberries • ½ cup of chopped walnuts • ½ cup of shredded coconut • 2 tablespoons of honey


Preheat the oven to 400 degrees Fahrenheit. Cut bananas open lengthwise while making sure not to cut through the peel on the other side. Stuff the blueberries into the bananas. Wrap them with aluminum foil. Seal at the top so they’ll be easy to open. Place the bananas into the oven to cook for 10 minutes. Remove from the oven. Open up the tin foils and drizzle with honey. Serve. Serves 2

Blueberry Muffins

• 1/3 cup of coconut oil • 2/3 cup of crushed walnuts or pecans • ½ cup of coconut flour 6 eggs • ½ cup of honey • 2 cups of frozen blueberries • 1 teaspoon of salt • 1 tablespoon of vanilla extract

Prepare oven and heat it to 350 degrees Fahrenheit. Whisk all ingredients together in a bowl, except the blueberries. Once the mixture is smooth with no lumps, add blueberries. Mix gently. Pour batter into a 12-cup muffin tray and bake for 25 minutes in the oven. Let them cool before serving. Makes 12 muffins


Broiled Mango

• 1 mango, peeled and sliced • 1 lime

Position the rack on upper third of the oven and preheat the broiler. Use foil to line a broiler pan. Arrange the mango slices in the prepared pan in one single layer. Broil for about 10 minutes. Squeeze the lime over the mango to serve. Serves 2

Carrot Cookies

• 1 cup of chopped carrots • 1 cup of almonds • ½ cup of shredded coconut • ½ teaspoon of nutmeg • 1 teaspoon of vanilla extract • 1 teaspoon of coconut oil • 2 Eggs

Preheat the oven to 350 degrees Fahrenheit. Combine all ingredients in a food processor, except the eggs. Pulse till you end up with small pieces. Combine this mixture with eggs in a large bowl. Mix well. Form it into cookie shape with your hands. Place them on a cookie sheet lined with parchment paper. Bake for 35 to 40 minutes till done. Serves about 12 small cookies


Chocolate Chip Cookies

• 2 cups of almond flour • ¼ teaspoon of baking soda • ¼ teaspoon of sea salt • 1/3 cup of olive oil, • ¼ cup of honey • 1 tablespoon of vanilla extract • 1 tablespoon of coconut milk • ¼ cup of dairy-free chocolate chips

Combine salt, almond flour and baking soda in a large bowl. Combine the liquid ingredients in another bowl. Mix liquid mixture together with dry mixture. Add in chocolate chips. The dough should be sticky and wetter than the average cookie dough. Line the cookie sheet with parchment paper, while letting the dough rest to give it time to thicken up. Form the cookie dough into round, smooth and lightly packed balls. Place them onto the cookie sheet with at least 2 inches space in between. Place another cookie sheet underneath to stop the bottom from getting browned too fast. Bake for 12 minutes in an oven preheated to 350 degrees Fahrenheit. Baking time varies with different ovens and different sizes of cookies, so you should keep an eye on them. Avoid baking them too long and letting the outsides and bottoms of the cookie become too hard. Ideally, the cookies should be light color with some browning at the bottoms. Remove from the oven and let them cool. Serves about 12 small cookies


Cinnamon Oranges

• 1 orange (Navel or Valencia) • 1 tablespoon of orange juice • 1 tablespoon of lemon juice • 1 tablespoon of honey • ¼ teaspoon of ground cinnamon

Remove the rind and white pith form the oranges using a sharp knife. Cut each orange into 5-6 slices. Arrange them on 2 plates. Whisk lemon juice, orange juice, cinnamon and honey together. Spoon it over the orange juice. Serves 2

Coconut & Banana Custard

• 1 ripe bananas, diced • 2 egg yolks • ½ cup of coconut fat from canned coconut milk • 1 teaspoon of honey • 2 tablespoons of chopped pecans

Place the diced bananas in a glass to freeze for 1 hour or longer. Add coconut milk fat in a pan (put can of coconut milk in fridge for at least 4 hours and then spoon the hard part which is the coconut milk fat) and heat it up with very low heat, until the liquid becomes smooth and starts to bubble on the edges. Make sure not to let it boil. Whisk the yolks till the color turns pale yellow. Whisk one tablespoon of coconut fat into the egg yolks. Add another tablespoon of it and whisk some more. Remove milk from the heat. Quickly whisk it into the egg yolk mixture. It will get thickened right away. Transfer it from the pan into a glass container. Stir in the honey. Chill for 30 minutes in the refrigerator. Stir and pour it over the frozen banana cubes. You may also do this without chilling it. Add pecans on top. Enjoy! Serves 2


Coconut & Mango Pudding • ½ cup of cashews, soaked at least 1 hour • 1 ripe mango, peeled and pitted • 1 lime, juiced • 1 table spoon of coconut oil

Place all ingredients in a high-speed blender and puree until perfectly smooth. Serve right away or chill first. Serves 2

Coconut & Pear Cobbler

• 1 pears, peeled and sliced • 1 teaspoon of ground cinnamon • 2 tablespoons of honey • 2 tablespoons of coconut flour • 1 tablespoon of shredded coconut • ½ teaspoon of almond extract • 2 cup of chopped pecans, walnuts or cashews (or any combination) • Olive oil for greasing

Preheat oven to 375 degrees Fahrenheit. In a large bowl, mix sliced pears, coconut flour, shredded coconut, cinnamon and almond extract together. Mix chopped nuts and honey in another bowl. Grease the bottom of a medium sized dish with olive oil. Add the pears to the dish. Sprinkle the nut honey mixture on top. Bake for 20-25 minutes. Serve hot or cold Serves 2


Coconut Chips • 1 cup of unsweetened coconut flakes • ½ teaspoon of sea salt • ½ teaspoon of cinnamon • 1 table spoon of honey

Mix the sea salt and cinnamon in a small bowl and set aside. Heat a non-stick pan over medium-high heat for about 2 minutes. Add the coconut flakes and distribute evenly so they for mash allow layer in the bottom of the pan. Stir frequently cook for about 3 minutes and remove from the heat. Sprinkle the hot coconut flakes with the salt-cinnamon blend and toss until evenly seasoned. Drizzle with honey and allow them to cool. Serves 2

Coconut Grilled Peaches

• 2 medium ripe peaches cut into halves • ½ teaspoon of ground cinnamon • ½ cup of coconut cream • 2 tablespoons of honey

Place peaches cut side down on the grill. Grill each side for 4 minutes with low temperature. Combine coconut cream and cinnamon. Add the mixture on top of each peach half and drizzle with honey. Serves 2


Date, Almond & Honey Balls

• ½ pound of pitted Medjool dates • 2/3 cup of raw whole almonds (or any other nuts) • 1 teaspoon of vanilla extract • 1 teaspoon of cinnamon • Dash of Sea salt • Olive or coconut oil to grease your hands

Preheat the oven to 350 degrees Fahrenheit and toast the almonds lightly for 5 minutes, till they become fragrant but the color is barely changed. Place half of them into a blender and pulse. Remove from the blender and set aside. Process the rest of the almonds in the blender. Add in all the remaining ingredients including the chopped dates. Blend till the dates are nicely chopped and all ingredients are thoroughly mixed. Lightly coat your hands with oil. Roll the processed mixture into walnut-sized pieces and serve. Makes 12 Balls

Espresso Chocolate Brownies

• 16 ounces of almond butter • 2 eggs • 1 cup of honey • 1 tablespoon of vanilla extract • 1 heaped teaspoon of espresso powder • ½ cup of unsweetened cocoa powder • ½ teaspoon of sea salt • 1 teaspoon of baking soda • Olive oil for greasing

Blend honey and almond butter till smooth. Add vanilla extract, espresso powder eggs, cocoa, baking soda and salt. Mix thoroughly. Grease a 9x13 inch sized pan


with olive oil. Pour in the batter. Use the back of the spoon to smooth it out. Bake 35 minutes at 325 degrees Fahrenheit. Serves 24 portions

Grilled Fruit Kabobs

• Honey for drizzling • Kiwi • Pineapple • Strawberry • Banana • Peaches

Preheat the grill with medium heat. Cut the fruit into chunks and string them onto the skewers to grill while brushing with honey. Serves as many as you want

Kiwi & Coconut Cream

• 1 Kiwi, peeled and sliced • 1 tablespoon of coconut oil • 1 tablespoon of coconut butter • 1 teaspoon of cashew butter • Dash of cinnamon

Combine all ingredients in a bowl except the kiwi. Mix till smooth. Spoon the mixture on top of kiwi slices. Serve. Serves 2


Key Lime Pie

Crust • 2 cups of whole almonds • 4 pitted Medjool dates • 1 tablespoon of coconut oil

Filling • 4 teaspoons of lime zest • ½ cup of fresh lime juice • 3 tablespoons of honey • 2 tablespoons of coconut flour • 3 eggs • 1 cup of coconut milk

Prepare oven and heat it at 350 degrees Fahrenheit. For the crust: process coconut oil, dates and almonds in a food processer. Stop before it turns into butter. Pour it into a standard pie pan that has been greased with coconut oil. Mush it flat with


your fingers. Bake in the preheated oven for 6 to 8 minutes. The color should be a bit golden. Remove from the oven and set aside. For the filling: Mix all filling ingredients with a whisk. Pour it into the pie pan on top of the crust. Bake 25 to 30 minutes. Cool and serve. Serves 1 pie

Mango Raspberry Cups

• ½ cup thawed frozen raspberries • 1 tablespoon of honey • ½ teaspoon of lime juice • 1 mango, diced • 1 tablespoons chopped walnuts

Puree raspberries, honey and lemon juice in a blender. Serve raspberries mixture over diced mango and nuts in 2 cups. Serves 2

Minty Chocolate Mousse

• 14 ounces of coconut milk, chilled overnight • ½ teaspoon of mint extract • ¼ cup of unsweetened cocoa powder • ½ teaspoon of vanilla extract • 2 tablespoons of honey

Add the cream part from the can of chilled coconut milk into a bowl. Stir in honey, mint extract, vanilla and cocoa powder. Use a hand mixer or hand whip to mix all the ingredients. Spoon the mixture into dessert-serving glasses. Serves 2


Nutty Banana Muffins

• 1/3 cup of coconut oil • 2/3 cup of crushed walnuts or pecans • ½ cup of coconut flour • 6 eggs • ½ cup of honey • 2 diced bananas • 1 tablespoon of vanilla extract

Prepare oven and heat it at 350 degrees Fahrenheit. Whisk all ingredients together in a bowl, except the bananas. Once the mixture is creamy smooth with no lumps, add the banana and mix gently. Pour the batter into a12-cup muffin tray.Bake for 25 minutes in the oven. Cool before serving. Makes 12 muffins

Peach Blueberry Ice Cream

• Ice cream maker • 14 ounces of cold coconut milk • ¼ cup of honey • ½ cup of peaches • ½ cup of blueberries

Blend honey and cold coconut milk in a blender. Mix well. Start your ice-cream maker and pour the coconut milk and honey mixture in it to process. This takes 10-20 minutes. Keeping the ingredients cold helps with the speed. Place the fruit into the food processor. Pulse until it reaches your desired size and consistency. Add into the ice cream maker. Once done, transfer the ice cream to a bowl. Freeze for 30 minutes before serving. Serves 2


Pina Colada Pops

• Ice pop molds • 14 ounces of canned pineapple chunks, in juice • 14 ounces of canned coconut milk • 1 banana • ½ teaspoon of vanilla extract • 3 tablespoons of honey (optional)

Blend all ingredients in a blender, including the juice from the pineapple. Pour into the molds and freeze. Makes 6 pops

Poached Orange Pears

• 1 cup of fresh orange juice • ¼ cup of honey • 1 short cinnamon stick • 2 large pears, peeled, halved, and cored • ¼ cup fresh blueberries

Bring honey, cinnamon stick and orange juice to boil in a saucepan. Reduce the heat to medium. Add in the pears and cover to simmer 15 to 20 minutes. Place each pear half on a dessert plate. Garnish with blueberries and drizzle with poaching liquid. Serves 2


Strawberry Banana Ice Cream

• Ice cream maker • 1 large banana • 1 cup of strawberries • ½ cup of almond milk • 1 tablespoon of honey

Blend all ingredients in a food processor and start your ice-cream maker and pour the mixture in it to process Serves 2

Strawberry Soufflé • 12 fresh ripe strawberries • 2 tablespoons of honey • 2 egg whites • Pinch of sea salt • Olive oil for greasing

Prepare the oven and heat it at 320 degrees Fahrenheit. Puree honey and strawberries. Fold in the puree gently into the egg whites. Grease two ramekins and fill them with the mixture to ¾ full. Bake for 10 minutes, till surface becomes golden brown. Serve warm or chilled. Serves 2


Tea Lovers Mandarins

• 2 cups of mandarins • ½ cup of hot green tea (or any tea of your choice) • 2 tablespoons of honey • Pinch of ground cinnamon

Place the mandarins in a bowl. Pour green tea over. Drizzle with honey. Sprinkle with cinnamon. Serves 2

Tropical Mango Pudding

• 1 ripe mango, peeled and pitted • ½ cup of cashews, soaked at least 1hour • 1 lime, juiced • 1 tablespoon of coconut oil

Place all the ingredients in a blender. Puree with high speed till it’s perfectly smooth. Serve right away or chill first. Serves 2

Strawberry Coconut Mousse • 1 can of cold coconut milk • 6 frozen strawberries • 2 tablespoons of honey

Let frozen berries thaw for about half hour. Puree the berries in a blender. Add coconut milk and honey to blend. Spoon it into the dessert glasses. Serves 2


CHICKEN ……

Apricot Mustard Chicken

• 1 pounds of boneless skinless chicken thighs • 1 cube of chicken bullion • 2 Tablespoons of olive oil • 1 cup dried apricots, chopped • 2 Tablespoons of mustard • 4 Tablespoons of soy sauce • 4 slices bacon, cooked and crumbled

Combine the chicken with the apricots, bullion, bacon, the mustard and the soy sauce in a bowl. Allow the chicken to marinade for at least 15 minutes.


Preheat a frying pan with olive oil. Add the marinated chicken. Cook for 15 minutes, until the chicken is no longer pink. Serves 4

Balsamic Breasts

• 4 skinless boneless chicken breasts • 4 finely chopped garlic cloves • 1/4 cup of olive oil • 1/4 cup of balsamic vinegar • 1 tablespoon fresh basil • salt and pepper to taste

In a large zipper bag, combine the salt and pepper, basil, garlic, vinegar and olive oil. Mix until combined well and add the chicken. Seal the bag and place in the refrigerator for at least 2 hours, best if overnight, to allow the chicken to marinade. 20 minutes before grilling, remove the chicken from the refrigerator. Heat the grill on high after lightly spraying with non-stick cooking spray. Place the chicken on the grill and cook for 5 minutes per side until the chicken is no longer pink on the inside. If desired, garnish with basil before serving. Serves 4

Basil & Tomato Stuffed Chicken

• 4 boneless skinless chicken breasts • 8 fresh basil leaves • 2 finely chopped garlic cloves • 2 tablespoon extra-virgin olive oil • 2 thickly sliced tomatoes • Salt and pepper to taste


Butterfly the chicken breasts and open them like a book. Season the chicken on both sides with salt and pepper and place on a plate. Add oil and garlic to both sides. Place two basil leaves on the bottom half and top with tomato slices. Fold top over the bottom half and secure with toothpicks. Grill chicken for 15 minutes, turning once during cooking. Chicken is completed when the middle is no longer pink and juices run clear. Remove toothpicks before serving. Serves 4

Buffalo Chicken Thighs

• 4 chicken thighs • 1 cup of melted butter • 1/3 cup of hot sauce • 1 teaspoon garlic powder • 1/2 teaspoon of salt • 1/2 teaspoon of pepper

Preheat the oven to 425 degrees F. In a small bowl, combine the butter and the remaining ingredients except the chicken. Stir well. Baste each side of the chicken with this mixture. Bake 20 minutes, skin side down. Turn the chicken over and baste with the mixture. Bake for 20 minutes until chicken is no longer pink and juices run clear. Serves 4


Cayenne Avocado Chicken

• 1 pounds of boneless skinless chicken breast • 2 tablespoons olive oil • 1/4 teaspoon cayenne pepper • 1 finely sliced red onion • The juice from one lime • 1 avocado, pitted and cubed • Salt and pepper

Combine the cayenne pepper with 1 teaspoon salt and 1/4 teaspoon pepper in a small bowl. Rub this mixture on both sides of each piece of chicken. Heat oil over medium heat, fry chicken until browned on the outside and no longer pink inside, approximately 10 minutes per side. Combine the lime juice and onion in a medium bowl. Fold in the avocado and season with salt and pepper. Top chicken with the avocado salsa and serve. Serves 4

Chicken Alfredo

• 4 boneless skinless chicken breasts • 1 teaspoon of salt • 2 teaspoons of onion powder • 2 teaspoons of garlic powder • 1/2 cup of butter • 1 cup of heavy cream • 1/2 teaspoon of nutmeg

Combine onion, garlic powder and salt and coat chicken breasts. Melt half of the butter in a large pan. Cook chicken with medium heat for 10 minutes while turning once. Pour cream into skillet and add nutmeg. Lower the heat to simmer several minutes while stirring till the sauce thickens. Melt in remaining butter. Place chicken breasts into 4 plates. Top them with the sauce. Serves 4


Chicken Antipasto

• 4 skinless, boneless chicken breast halves • 2 chopped tomatoes • 3/4 cup Italian dressing, divided • 1/2 diced red onion • 1 tablespoon of chopped basil

Add the chicken to a shallow baking dish or zip closure bag. Add 1/4 cup of Italian dressing and cover or close the bag and place in refrigerator to marinate for 30 minutes to 3 hours. Turn chicken occasionally to ensure even coverage. In a separate bowl, combine 1/4 cup of Italian dressing, basil, onion and tomatoes in a medium bowl. Cover and place in the refrigerator for at least half an hour before serving. Remove chicken from marinade. Discard the marinade and broil or grill the chicken for approximately 12 minutes, using the 1/4 cup of Italian dressing for marinade. To serve, pour the tomato mixture over the chicken. Serves 4

Chicken Parmesan

• 3 Boneless Skinless Chicken Breasts • 2 tablespoons of olive Oil • Pepperoni • Marinara Sauce • Parmesan Cheese • Chicken Seasoning of your Choice

Begin by preheating the oven to 375 degrees F. With a meat mallet, flatten the chicken to a one-inch thickness. Season each side with your choice of seasonings. Heat the oil in a frying pan and sear the chicken for 3 minutes on each side. Place the seared chicken into a baking dish and add the pepperoni, marinara sauce and parmesan cheese.


Bake for 15 minutes until the chicken is thoroughly cooked and the cheese and sauce is bubbly. Serves 4

Chicken Curry

• 1 pounds of boneless skinless chicken breast, cubed • 2 tablespoons coconut oil • 2 tablespoons of finely chopped fresh ginger root • Juice of half a lime • 1 leek, white part sliced • 2 chopped garlic cloves • 12 mushrooms, stems removed, thickly sliced • 4 baby bok choy sliced • 4 chili peppers, seeds removed and diced • 1 tablespoon curry powder • 1/2 teaspoon of turmeric • 1/2 teaspoon of paprika 2 cups of coconut milk • 2 cups of chicken broth • 1 piece of lemon grass cut in two • Dash of salt

In a frying pan, heat 1 tablespoon of coconut oil. Add the chicken and fry until golden brown. Set to the side. In a second frying pan heat the remaining coconut oil and fry the leeks until translucent. Add the mushrooms and the garlic and fry for a few more minutes before adding the bok choy and ginger. Stir. Fry until the bok choy begins to wilt. Add the chili peppers and spices. Stir in the coconut milk and chicken broth. Stir the lemon grass and chicken into the coconut mixture and simmer for 5 minutes. Sprinkle in the salt. Discard the lemon grass stalks and serve. Serves 4


Chicken Fajitas

• 1 pounds of boneless skinless chicken breasts sliced into strips • 1 teaspoon paprika • 1 teaspoon ground cumin • 1 lime • 3 peppers sliced into strips • 2 onions sliced into strips • 1 red chili pepper chopped • 8 chopped ripe tomatoes • A small bunch of fresh coriander chopped • Olive oil

Combine the chicken with the peppers and onions in a bowl. Add the cumin and paprika. Squeeze the juice from half of the lime over the top. Add 3 tablespoons of the olive oil and toss together. Allow the chicken to marinade while making the salsa. To make the salsa, combine the chopped chili pepper, tomatoes and coriander in a bowl and season with salt and pepper. Add the juice from the other half of the lime. Preheat a frying pan with some olive oil. Add the chicken, peppers and onions to the pan. Cook for 15 minutes, until the chicken is no longer pink. Serves 4

Chicken Salad

• 4 chicken thighs • 2 cucumbers, diced • 2 avocado, diced • 1 cup of Paleo Mayo • 1 finely chopped red onion • Juice of 1 lemon • 1 teaspoon of ground mustard • Salt & pepper to taste


Begin by preheating your oven to 350 degrees F. Add salt and pepper to the chicken thighs and place them on a baking sheet. Bake for 35 minutes or until a meat thermometer registers a temperature of 180 degrees F. After the chicken has cooked, allow it to cool to handling temperature. Combine the red onion and the cucumber in a bowl. Chop the chicken and add it to the bowl. Add the lemon juice, ground mustard and mayonnaise. Add the avocado and mix thoroughly. Add salt and pepper to taste. Serves 4

Classic Roast Chicken

• 1 whole Chicken • 4 sliced carrots • 2 chopped celery stalks • 1 chopped onion • Granulated garlic, salt and pepper, to taste • 1/2 cup of olive oil

Preheat the oven to 400 degrees F. Wash the chicken and place it in a baking dish with the skin side up. Place the celery, onions and carrots around the chicken and sprinkle with salt, pepper and garlic. Drizzle the oil over the chicken and the vegetables and bake in a preheated oven for 1 hour, until juices run clear and chicken is no longer pink. Serves 4


Cubano Chicken

• 4 cups of cooked chicken • 4 Sausages, cubed • 2 cups green beans • 3 tablespoons tomato paste • 2 tablespoons of olive oil • 2 tea spoons oregano • 1 teaspoons of cumin • 2 teaspoons coriander • 1 teaspoon turmeric • 1 chopped onion • 1 chopped bell pepper • 2 cups of chicken stock • 1 teaspoons of garlic powder • Salt & pepper to taste

Place the oil into a pot and heat it. Add the sausage pieces and cook until lightly browned. Add the pepper and onions and cook until the onions are translucent. Add the chicken broth and tomato paste to the pot. Combine the spices, salt, and pepper and add them to the pot. Mix well. Stir in the green beans, cover and cook on low until the green beans are cooked to the desired doneness. Serves 4

Greek Garlic Breasts

• 4 skinless, boneless chicken breast, halved • 1 cup extra virgin olive oil • 1 juiced lemon • 4 finely chopped garlic cloves • 1 teaspoon salt • 1 teaspoons of black pepper • 1 teaspoon of paprika


Cut three small slices into each chicken breast so that marinade can penetrate them. With a whisk, combine the paprika, pepper, salt, garlic, lemon juice and oil in a small bowl. Add the chicken to a large bowl with a lid and dump the marinade over the top. Stir to coat chicken well. Cover. Place bowl in the refrigerator at least 2 hours, best if overnight, to allow the chicken to marinade. Cook chicken on the grill, preheated to medium heat, until it is no longer pink and juices are clear. Serves 4

Grilled Chicken & Vinaigrette

• 1 pounds of boneless skinless chicken breast halves • 8 ounces baby spinach • 2 thinly sliced tomatoes • 1 thinly sliced red onion • 1/2 sweet red bell pepper, sliced into strips • 1 carrot, sliced into strips • 1 teaspoon of garlic powder • 2 tablespoons fresh squeezed lemon juice • 1 teaspoon of dried oregano • Salt and pepper to taste

Vinaigrette • 1 chopped shallot • 1 tablespoon water • 1/4 cup basil leaves • 2 tablespoons of balsamic vinegar • 2 tablespoons extra virgin olive oil • Salt and pepper to taste


Combine garlic powder, lemon juice, oregano and salt and pepper and pour over chicken. Allow chicken to marinate in the refrigerator for about an hour. Combine all of the ingredients for the vinaigrette in a blender, blend until smooth, and set to the side. Preheat an outdoor barbeque or indoor grill to a medium high temperature. When the grill is hot, cook the chicken until it is browned on both sides. Divide the vegetables up on four plates. Place the chicken on top of the bed of vegetables and drizzle with the balsamic vinaigrette. Serves 4

Guacamole Lime Chicken Chicken Marinade: • 4 boneless skinless chicken breasts • 4 tablespoons fresh cilantro, chopped • Juice of 2 limes • Zest from 1 lime • 4 tablespoons olive oil • Salt and pepper to taste

Guacamole: • 4 diced avocados • 4 chopped tomatoes • 1 chopped red onion • 4 tablespoons of chopped fresh cilantro • Juice of one lime • Salt and pepper to taste

In a large, zip type bag, combine the salt, pepper, olive oil, lime juice, lime zest, and cilantro and mix well. Place the chicken in the bag, seal and refrigerate for at least 2 hours, best if overnight, to allow the chicken to marinade. 20 minutes before cooking, remove the chicken from the refrigerator.


Lightly spray a grill pan with non-stick cooking spray. Heat the grill pan over medium heat and season the chicken with salt and pepper to taste before placing on the grill pan. Cook the chicken for about 5 minutes on each side, until thoroughly cooked. Combine the salt, pepper, lime juice, cilantro, red onion, tomato and avocado. Mix carefully until well combined and spoon over the chicken before serving. Serves 4

Honey Glazed Chicken

• 4 boneless skinless chicken thighs • 1 teaspoons paprika • 1/2 teaspoon salt • 1/2 teaspoon pepper • 1 teaspoons garlic powder • 1/2 cup of honey • 1 tablespoon of apple cider vinegar

Combine all of the spices in a bowl and set to the side. Next, combine the honey with the apple cider vinegar in a bowl and set to the side. Flatten the chicken thighs


and cover thoroughly in the spices making sure to get both sides well covered. Set on a flat baking pan and place in the broiler on low. Broil for 5 minutes per side. Next, turn the chicken and baste generously with the honey mixture. Allow to remain in the broiler until the honey begins to thicken. If your broiler gets too hot, you can also bake this chicken in the oven at 400 degrees F for 30 minutes until juices run clear. Serves 4

Honey Mustard Chicken

• 1 pounds of boneless skinless chicken breast halves • 1 teaspoon dried basil • 1/2 cup of honey • 1/2 cup of mustard • 1 teaspoon paprika • Salt and pepper to taste

Preheat oven to 350 degrees F. Season chicken with salt and pepper to taste. Place chicken in a slightly oiled 13x9-inch baking dish. Combine the paprika, basil, mustard and honey in a small bowl. Pour half of this mixture over the chicken and spread to cover all of the chicken. Bake for 30 minutes. Turn the chicken over and pour the remaining sauce on the chicken, again, spreading to cover the chicken well. Bake for an additional 15 minutes or until the chicken is cooked and no longer pink. Serves 4


Humus Chicken

• 4 chicken breasts • 1/2 cup of lemon juice • 1/2 cup of olive oil • 4 tablespoons of hummus Mix

Combine all ingredients except for the chicken in a bowl and then add the chicken. Marinade the chicken in the refrigerator for at least 4 hours. Place chicken on the barbecue grill and grill until meat is no long pink. Baste with remaining marinade if desired. Serves 4

Jerk Chicken

• 4 chicken leg and thighs • 1/4 cup of olive oil • 1 tablespoon dried thyme • 2 green onions, chopped or sliced • 1 chopped shallot • 2 Habanera peppers, seeded and sliced • 2 sliced garlic cloves • 1/2 teaspoon dried ginger • 1 tablespoon allspice • 1/2 teaspoon cinnamon • 1 teaspoon honey • 2 limes, juiced • 1/4 cup of vinegar • A pinch of nutmeg • 1 teaspoon salt

To make the marinade: Combine the vinegar, lime juice, honey, salt, nutmeg, cinnamon, allspice, thyme, oil, ginger, habanera peppers, shallots and green onions in a blender. Blend until the mixture becomes a liquid.


Place the chicken in a large bowl and add the marinade covering the chicken completely. Marinade the chicken in the refrigerator for at least 4 hours, best if overnight. Before cooking, bring the marinated chicken to room temperature, about 30 minutes. Preheat the oven to 375 degrees F. Place the chicken in a baking dish. Bake for 45 minutes, basting and turning chicken every 15 minutes. Serve Serves 4

Lemon & Garlic Roasted Chicken

• 4 chicken leg and thighs • 4 Chopped garlic cloves • 2 lemons, juice and zest • 1 tablespoon dried oregano • 1/4 bunch parsley, minced • 1/4 cup of olive oil • 1 teaspoon of salt • 1 teaspoon of pepper

Combine all of the ingredients, except the chicken in a covered bowl. Place the chicken into the bowl. Cover and allow the chicken to sit in the marinade for 2 hours in the refrigerator. Preheat the oven to 350 degrees F, add the chicken to a lightly oiled baking dish, and bake in the oven for 45 minutes, turning 3 times. Serve Serves 4


Lemon & Thyme Breasts

• 4 boneless, skinless chicken breasts • 1/2 cup of olive oil • 4 chopped garlic cloves • Juice from 2 lemons • 1/2 cup of chicken broth • Zest from 1 lemon • 1 teaspoon of thyme leaves • 2 sprigs of fresh thyme • Salt and pepper to taste

Begin by preheating the oven to 400 degrees F. Lightly spray a baking dish with non-stick cooking spray. Heat the olive oil in a frying pan and add the garlic, stir constantly for one minute to avoid burning the garlic. Add the thyme, oregano, lemon juice, lemon zest and chicken broth to the pan and mix well. Add the mixture to the baking dish. Using the pepper and salt, season both sides of the chicken breasts. Add the chicken to the baking dish. Add the thyme sprigs. Bake for 40, basting occasionally, until the chicken is no longer pink. Slice the chicken and add the sauce to the top before serving. Serves 4

Maple Glazed Chicken

• 1 pounds of boneless skinless chicken breast • 1/4 cup of chicken broth • 1/4 cup of maple syrup • 1 teaspoons of thyme • 2 finely chopped garlic cloves • 1 tablespoon of balsamic vinegar • 1 tablespoon of olive oil • 1 tablespoon of ground mustard • Salt and pepper to taste


Preheat the oven to 400 degrees F. Heat the oil in an ovenproof skillet. Season the chicken on both sides with sea salt and pepper. Cook the chicken on each side until golden brown, approximately two to three minutes per side. Place the chicken on a plate and set to the side. Deglaze the pan by adding the broth. Then add the syrup, garlic slices and thyme to the pan. Stir well until combined, add the mustard and vinegar, and stir well. Once the sauce is well combined, add the chicken and place the skillet in the oven for 10 minutes, until the chicken is cooked and no longer pink in the middle. Serves 4

Mushroom Cream Sauce Chicken

• 1 pounds of boneless skinless chicken breast • 1/2 cup of chicken broth • 1 cup coconut milk • 1/2 pound of thinly sliced mushrooms • 2 shallots finely minced • 1/2 cup of white wine • 4 tablespoons butter • 1 tablespoon coconut oil • Salt and pepper to taste

In a large pan, melt 2 tablespoons of butter and heat with the oil, over medium high heat. Add the chicken breasts and fry until golden brown. Once cooked, plate the chicken and cover with aluminum foil to keep warm. Add the shallots and fry until they are translucent. Add the remaining butter and the mushrooms. Once the mushrooms are browned, deglaze the pan using white wine being sure to scrape all of the browned bits from the bottom of the pan. Add the chicken broth and allow the mixture to simmer until it is reduced by two-thirds. Add the coconut milk. Simmer until the liquid has the consistency of a sauce. Add salt, pepper if needed, and pour the sauce over the chicken to serve. Serves 4


Prosciutto Chicken Pinwheels

• 1 pounds of thinly sliced boneless skinless chicken breast • 12 slices of prosciutto ham • 6 tablespoons of coconut flour • Salt and pepper to taste • Olive oil

Preheat the oven to 400 degrees F. Place the coconut flour on a plate, add salt and pepper and set to the side. Lay a piece of thinly sliced chicken breast flat. Lay a piece of ham on top and roll them up together. Use a toothpick to hold in place if needed. Roll in the coconut flour mixture and fry in olive oil, when all chicken and ham rolls are seared in the oil, place on a baking tray and bake for 20 minutes and serve Serves 4

Roasted Bell Chicken Salad

• 2 pounds of boneless skinless chicken breast halves • 2 red peppers, roasted, blackened skin removed, stems and seeds removed • 1 cup of walnuts • 1 thinly sliced red onion • 2 bay leaves • 4 cups of chicken stock • 2 finely chopped garlic cloves • 2 tablespoons of balsamic vinegar • 1/2 cup of extra virgin olive oil • Salt and pepper to taste

Add the chicken stock to a large pot with a lid. Add the bay leaves and bring the liquid to a simmer. Add the chicken breasts and return the liquid to a simmer. Turn off the heat, cover the pot and allow the chicken too steep for 30 to 60 minutes.


While the chicken steeps, combine the remaining ingredients and toss with the oil and the vinegar. Once the chicken has completed steeping, shred and add to the other ingredients. Serve salad either cold or at room temperature. Serves 4

Roasted Cornish Hen

• 1 Cornish hen • 4 sprigs of fresh thyme • 8 garlic cloves • 2 tablespoon of olive oil • Paprika, salt and pepper to taste

Rinse the bird and pat dry with paper towels. Rub the chicken with the olive oil and then place the garlic and thyme inside. Sprinkle with the paprika, salt and pepper. Preheat barbecue grill to 350 degrees F. and then turn off the heat on one side. Place the hen on the grill, on the turned off side to grill it indirectly. Maintain a heat setting of 350 degrees F. and roast the hen for 45 minutes. Then turn the hen over and roast for an additional 15 minutes on the other side until no longer pink on the inside. Serves 4

Squash & Bacon Chicken Pesto

• 1 pound of cubed boneless skinless chicken breast • 1 large spaghetti squash • 1/2 cup extra virgin olive oil • 4 strips of bacon • 2 tablespoons butter • 1 handful of fresh basil leaves • 1/4 cup pine nuts • 4 peeled garlic cloves • Salt and pepper to taste


Begin by preheating your oven to 375 degrees F. Next, slice the squash in half from end to the next. Remove the seeds and place the squash cut side down in a large baking dish. Add water to the dish about halfway full. Bake the squash for 40 minutes. To make the pesto combine salt and pepper, olive oil, garlic, pine nuts and parmesan cheese in a food processor and process until smooth. Melt 2 tablespoons over butter over medium heat and fry the bacon until it just starts to crisp. Add the chicken, salt, pepper and cook until chicken is no longer pink. With a fork, scrape out the spaghetti in the squash and toss it into the bacon and chicken mixture. Serves 4

Sweet Potato Grilled Chicken

• 4 chicken breasts sliced lengthwise • 1 finely sliced red onion • Juice from 4 lemons • 2 tablespoon dried oregano • 4 sweet potatoes cut into large chunks • 4 cups cherry tomatoes cut in halves • 4 teaspoons olive oil • 4 cloves of minced garlic • 4 finely sliced peppers • 1 cup chopped parsley

Preheat oven to 360 degrees F. Combine the juice of 2 lemons with the salt and pepper. Add the sweet potatoes and mix until the potatoes are coated well. Place the sweet potatoes on a cookie sheet and roast for 20 minutes. After 15 minutes, turn the potatoes over and add the juice of 1/2 of a lemon over the top of them. While the potatoes are roasting, combine the red onion, cherry


tomatoes, parsley and peppers in a bowl. In another bowl, combine the remaining lemon juice with the olive oil and garlic. Toss the oil mixture over the vegetables to create a salad. In a lightly greased frying pan, fry the chicken for 5 minutes on each side until no longer pink and the juices run clear. Serves 4

Zucchini Pappardella Breasts

• 4 boneless chicken breast halves • 1 pound of zucchini, trimmed • 2 garlic cloves • 2 tablespoons of olive oil • 2 tablespoons water • 1 cup torn basil leaves • 1 teaspoon salt • 1/2 teaspoon pepper

With a slicer, shave zucchini lengthwise into 1/8-inch thick strips. Place in a bowl. Slice the garlic thin and set it to the side. Cut the chicken into thirds, crosswise. Season the chicken with salt and pepper and fry in olive oil until browned and thoroughly cooked. Add the chicken to the zucchini. Add the garlic to the frying pan and cook until a pale golden brown color. Deglaze the frying pan with the water and add to the chicken and zucchini mix. Add 1/4 teaspoon of salt and the basil to the bowl and toss together until the zucchini begins to wilt slightly. If desired, season with additional salt and pepper to taste. Serves 4


SALAD ……

Apple Coleslaw

• 1/2 shredded cabbage head • 1 cup chopped celery • 1 cup chopped green pepper • 1 chopped tart apple • 2 shredded carrots • 1/2 cup of olive oil • 1/2 cup of lemon juice • 1/2 cup of honey • 1 tablespoon of sesame seeds • Pepper to taste


Combine the green peppers, celery, apples, carrots and cabbage in a large bowl. Whisk the remaining ingredients together in a small bowl. Pour the mixture over the cabbage mixture and toss to coat. Serves 4

Arugula Spinach Salad

• 1 cup of fresh spinach • 1 chopped lettuce head • 1 cup of Arugula leaves • 2 cored and cubed apples • 1 cup of walnuts or almonds • Extra virgin olive oil • Balsamic vinegar • Salt and pepper to taste

In a bowl, combine the arugula, lettuce and spinach. Add the nuts and apples. Toss this mixture with salt, pepper, vinegar and olive oil before serving. Serves 4

Bacon Vegetable Salad

• 12 slices of bacon • 1 sliced red bell pepper • 2 pounds of rainbow chard • 1 sliced onion • 1 sliced zucchini • Olive oil • Salt and pepper to taste

Drizzle olive oil into a hot frying pan. Chop and then sauté all of the vegetables, sprinkle them with salt and pepper. Cook until vegetables are tender.


In a separate frying pan, cook the bacon until crispy. To serve, place the vegetables on a plate and crumble the bacon on top. Serves 4

Butternut Squash Grape Salad

• 1 cubed butternut squash • 2 cups of seedless grapes • 1/4 cup extra-virgin olive oil • 1 tablespoon balsamic vinegar • 2 tablespoon of melted coconut oil • 4 strips of bacon • 4 ounces spinach • 1/4 cup pine nuts • 1 teaspoon Dijon mustard • 1 teaspoon fresh chopped rosemary • Salt and pepper to taste

Begin by preheating the oven to 400 degrees F. Toss the grapes and butternut squash with coconut oil and roast on a baking sheet lined with aluminum foil for 25 minutes. Fry bacon until crispy and drain on paper towels. In a bowl, combine the olive oil, balsamic vinegar, mustard and rosemary together with a whisk to make the dressing. Allow the squash and grapes to cool. Add the spinach and crumbled bacon to a bowl. Toss the pine nuts with the squash and grapes and add the mixture to the spinach. Add dressing, toss and enjoy. Serves 4


Carrot Salad

• 1 pound of shredded carrots • 2 tablespoon of honey • 1 cup of Paleo mayo • Juice from one lime

Combine the mayo, honey and lime juice in a bowl. Add carrots and toss to mix. Serves 4

Cashew Chicken Salad

• 4 diced chicken breasts • 2 avocados • 12 asparagus spears • 2 tomatoes • 1 large mango • 1 red pepper • 1 cup of roasted cashews • 2 cups of baby spinach • 2 tablespoons of Olive oil • 1 teaspoon of balsamic vinegar • 2 stock cubes

Dressing: • 4 tablespoons of olive oil • 1 tablespoons of balsamic vinegar • 1 teaspoon of Dijon mustard

For the dressing whisk all of the dressing ingredients into a bowl. Chop all of the ingredients except the chicken, cashews and asparagus and place into a salad bowl. Add the stock cubes to a pan of boiling water. In another pan combine the olive oil and balsamic vinegar and cook the asparagus for 5 minutes,


until cooked. Add the chicken to the pot of boiling chicken stock and boil it for 5 minutes, until thoroughly cooked. Combine all of the ingredients into the salad bowl, add the dressing and toss to coat well. Serves 4

Cauliflower Hummus Salad

• 1 pounds of cauliflower florets • 1/2 cup finely chopped parsley • 1/2 cup finely chopped fresh mint • 1/2 cup chopped red onion • The juice from two lemons • 1/2 cup of olive oil • 1 teaspoon salt • 1 teaspoon black pepper • 1/2 cup pine nuts

Pulse the cauliflower in a food processor until it has the consistency of white rice. Set the bowl to the side. Blend the salt, pepper, olive oil, lemon juice, onion, mint and parsley in the food processor until it forms a smooth paste. Combine the paste with the cauliflower and mix well. Add pine nuts, stir and serve. Serves 4

Chicken BLT Salad

• 4 Cooked chicken breasts • 8 strips of Bacon • Lettuce Leaves • 1 Red Onion • 4 Hard boiled eggs • 2 tomatoes • 1 cup of Cashew Nuts


• Extra Virgin Olive Oil • Salt and pepper to taste

Cut chicken into strips. Fry the bacon and cut into chunks. Chop the tomatoes and cut the eggs in half. Place the lettuce on a plate and add the remaining ingredients. Toss. Add the cashews and the olive oil before serving. Serves 4

Chicken Chipotle Salad

• 1 Grilled chicken breast • 4 chopped sweet potatoes • Paleo Mayo • 1 teaspoon chipotle pepper • 1/2 cup black olives • 1/2 cup of chopped celery • 4 chopped hard boiled eggs • 1/2 diced onion • 2 tablespoons olive oil • Salt and pepper to taste • Garlic powder to taste • Paprika to taste

Sprinkle both sides of the chicken with paprika, salt, pepper and garlic powder before grilling. Sauté the sweet potatoes and chipotle pepper in olive oil. Chop the cooked chicken and combine it with the sweet potatoes in a large bowl. Add the eggs, onions, black olives and celery. Add mayo until the salad reaches desired consistency. Add additional salt and pepper if desired. Serves 4


Chicken Mango Salad

• 4 grilled chicken breasts • 8 crumbled strips of bacon • 2 sliced Bell Peppers • 1 cup of Paleo Mayo • 1 chopped mango • 1 tablespoon of chipotle pepper • Lettuce leaves • Salt and pepper to taste

Place the lettuce leaves on a plate. Add some red peppers. Slice the chicken and add it to the top of the salad. Sprinkle crumbled bacon on top. Combine the mayonnaise and chipotle pepper and toss it with your salad before serving. Serves 4

Cucumber Salad

• 16 Cherry Tomatoes • 2 Cucumbers • 1/2 cup of chopped fresh Basil • 4 Tablespoons Extra Virgin Olive Oil • Salt and Pepper to taste

Skin the cucumbers and cut it in half lengthwise. Cut each half into half-inch slices. Place the slices into a bowl. Cut the cherry tomatoes in half and add them to the bowl. Add the basil. Add the olive oil, salt and pepper. Toss the ingredients together and chill the salad until ready to serve. Serves 4


Hawaiian Apple Salad

• 2 diced red apples • 2 diced green apples • 2 grated carrots • 1/2 pound of drained crushed canned pineapple • 2 Tablespoons of orange juice concentrate • 8 crunchy strips of bacon, crushed

Combine all ingredients in a bowl. Mix well and serve. Serves 4

Honey Coconut Coleslaw

• 1/2 shredded cabbage head • 4 shredded carrots • 1/2 cup apple cider vinegar • 1/2 cup red wine vinegar • 1/2 cup honey • 14 ounces of coconut milk • 2 tablespoons arrowroot powder • Salt and Pepper to taste

In a large bowl, combine the cabbage and carrots and set to the side. Combine the salt, pepper, honey, both vinegars and coconut milk. Pour the dressing over the cabbage and carrots and toss well until coated. Chill for a few hours before serving. Serves 4


Mini Bell Pepper Salad

• 2 cubed ripe avocados • 10 mini bell peppers sliced into thin rings • 1 diced tomato • 1 diced cucumber • Juice of 1 lemon • 1 sliced onion • Extra virgin olive oil to taste • Salt and pepper to taste

Combine the cucumbers, tomatoes, onion, peppers and avocados in a bowl. Squeeze the juice from the lemon over the top. Drizzle on some olive oil, add salt and pepper to taste and fold the ingredients together carefully. Serves 4

Minty Avocado Salad

• 1 tablespoons of finely chopped fresh mint leaves • Juice of a one lemon • 1/4 cup olive oil • 2 tablespoons of honey • 1 cup of baby spinach • 1 cubed ripe avocado • 1/2 cup sliced almonds • 2 chopped celery stalks

In a bowl, whisk the lemon juice with the honey, olive oil and mint. Add the almonds, avocado, celery and spinach in a large bowl. Add the dressing just before serving. Serves 4


Mushroom Salad

• 1 pound of thinly sliced fresh mushrooms • 1 cup of olive oil • 2 tablespoons of minced parsley • The juice from two lemons • 2 teaspoons of dried thyme • Lettuce leaves • Salt and pepper to taste

Combine everything except the lettuce, parsley and mushrooms. Mix well. Add the mushrooms and toss, place on top of the lettuce and garnish with parsley if desired. Serves 4

Nutty Bacon Broccoli Salad

• 6 cups of broccoli florets • 8 strips of chopped grilled bacon • 1 cup of Paleo mayo • 1/4 cup walnuts • 1/4 cup pecans • 1 cup raisins • 2 tablespoons of vinegar • 2 tablespoons of honey

Combine the mayo, honey and vinegar in a small bowl and set aside. Combine the bacon, nuts, raisins and broccoli in a large bowl. Add the dressing and toss to combine. Serve chilled. Serves 4


Pistachio Brussels Salad

• 1/2 pound Brussels sprouts • 1/2 tablespoon yellow mustard • 1 tablespoon extra virgin olive oil • 1/2 teaspoon apple cider vinegar • 1 ounce of goat cheese, chopped • 1 cup of shelled roasted & salted pistachios • Salt and pepper to taste

Shred or chop the Brussels sprouts finely. Combine the apple cider vinegar, oil and mustard using a whisk. Combine the pistachios, goat cheese and shredded Brussels sprouts with the mustard mixture. Chill until ready to serve. Serves 4

Raisin Slaw

• 1/2 shredded cabbage head • 2 shredded carrots • 1 thinly sliced onion • 1 cup of Paleo mayo • 1 egg beaten • 2 tablespoons honey • 1 tablespoon fresh lemon juice • 1 cup of raisins • Pepper to taste

Combine the onion, raisins, carrots and cabbage. In a separate bowl, combine the egg, mayonnaise, seasonings, lemon juice and honey. Combine and mix well. Chill before serving. Serves 4


Roasted Beet Maple Salad

• 4 Beets • 1 Granny Smith Apple cored and cut into pieces • 8 Slices of Bacon • 6 tablespoons Olive Oil • 2 tablespoons of vinegar • 2 tablespoon Maple Syrup • 2 teaspoons Horseradish • Salt and Pepper to taste • 4 cups of baby spinach

Wash but do not peel the beets. Remove the beet tops leaving about one-inch of the tops above the beet. Wrap each one in aluminum foil and roast, on a baking sheet in a 425 degree F oven for one hour, until tender. Cool the beets and cut into pieces. Fry bacon until crisp. Combine the salt, pepper, horseradish, maple syrup, vinegar, and oil with a whisk. To serve, place the spinach and bacon in a bowl with the beets and the apple and toss with the dressing. Serves 4

Roasted Pepper Tuna Slaw

• 24 sweet mini peppers • 2 cans of tuna in water, drained • 4 cups finely chopped cabbage • Juice of one lime • 1 cup of salsa • Olive oil to taste • Red pepper flakes to taste • Oregano to taste

Preheat the oven to 425 degrees F. Remove the stems and seeds from the peppers and cut them in half. Toss with oil and seasonings to coat them. Lay them on a


baking tray. Place them in the oven to roast for 10 to 15 minutes until the skins begin turning black. While waiting for the peppers to roast toss the remaining ingredients in a bowl to combine them. Serve by plating the tuna and then top with the roasted peppers to serve. Serves 4

Seaweed Salad

• 4 cups of dried seaweed • 2 sliced red bell pepper • 2 shredded carrots • 2 thinly sliced scallions • 2 cucumbers, halved lengthwise and sliced • Extra virgin olive oil to taste • Balsamic vinegar to taste • 1 teaspoon of toasted sesame seeds

Put seaweed in a large bowl and fill it with cold water. If you like your seaweed crunchy, soak it for 5 minutes, if you like it more tender, soak it for 10 minutes. Combine the cooled seaweed with the remaining ingredients. Serves 4

Spring Salad

• 2 cups of dandelion leaves • 2 cups of ox eye daisy sprigs • 1 cup of violet leaves and flowers

Dressing • The juice of one lemon • 1/2 cup Extra Virgin olive oil • 1 tablespoon Dijon mustard


• 1/2 cup of minced capers • Salt and pepper to taste

Combine the flowers and salad greens. Combine the mustard, lemon juice and oil. Mix well and add the capers, salt and pepper to taste. Pour the dressing over the salad and toss to combine. Serves 4

Stuffed Tomato Chicken Salad

• 1 cup of chicken salad • 4 halved plum tomatoes • Extra virgin Olive Oil • 2 tablespoons of fresh sliced chives • Salt and pepper to taste

Remove the insides of the tomatoes with a spoon. Fill the tomatoes with chicken salad. Add salt and pepper to taste. Drizzle with olive oil and garnish with chives. Serves 4

Sweet Zucchini Ginger Noodle Salad

• 1 zucchini, spiraled into noodles • 2 carrots, spiraled or thinly sliced • Handful fresh chopped mint • 1/2 thinly shredded head of purple cabbage • Handful fresh chopped cilantro • 2 chopped green onions • 1 cup chopped raw nuts • 2 tablespoons sesame seeds • 1 cucumber sliced for garnish


Dressing: • 1/2 cup melted coconut oil • Juice from 1 lime • 1 tablespoons of ginger • 2 garlic cloves • 2 tablespoons of honey • Red pepper flakes to taste

Combine the zucchini noodles with the ginger dressing, toss, and stir to coat well. Add shredded cabbage to a plate, top with a generous amount of sauce covered zucchini noodles, carrots, chopped nuts and herbs. Garnish with cucumber slices and sesame seeds before serving. Serves 4

Tropical Arugula Salad

• 6 cups of arugula • 1 peeled and diced orange • 1 diced mango • 1 diced avocado • 4 tablespoons olive oil • 1/2 cup of pine nuts • Balsamic vinegar to taste • Salt and pepper to taste

Add the oranges, pine nuts and arugula into a bowl. Drizzle with vinegar and olive oil. Add salt and pepper to taste. Serves 4


Waldorf Chicken Salad

• 4 grilled diced chicken breasts • 2 cored and diced Granny Smith apples • 1 cup of chopped walnuts • 1 cup of chopped celery • 1 cup of halved and seeded grapes • 1/2 cup of Paleo mayo • The juice of one lime • 2 tablespoons of honey • Salt and pepper to taste

Combine the walnuts, celery, apple and chicken in a medium sized bowl. In another bowl, combine the mayo, honey, lime juice, and stir to blend well. Add salt and pepper to taste. Combine the dressing with the chicken salad, toss to coat. Serves 4

Watercress Salad

• 1 finely chopped watercress • 8 diced bacon strips • 1/2 cup olive oil • 2 Garlic cloves • 1/2 cup pine nuts • 1/2 cup of chopped walnuts • Salt and pepper to taste

Heat the olive oil in a heavy-duty skillet. Cut the garlic cloves in half and add it to the oil. Allow the garlic to cook for two minutes, stirring constantly. Remove the garlic and discard. Add the nuts and cook for two minutes. Add the bacon and cook for two additional minutes. Add dried watercress to the mixture. Toss well to ensure it is all coated in the oil and heated well. Season and serve. Serves 4


SOUP ……

Almond Porridge

• 1 cups of shredded almonds • 4 cups of coconut milk • 6 eggs • Sliced fruit or berries (optional)

Combine the coconut milk and the eggs in a saucepan. Cook over medium heat until mixture become crumbly. Add shredded almonds and mix until desired consistency. Top with berries or sliced fruit (optional) Serves 4


Avocado Tomato Soup

• 3 Ripe avocados, halved, pitted, peeled • 6 cups of vegetable broth • 1 chopped tomato • The juice of one lemon • Zest from one lemon • Salt and pepper to taste

Add the avocados to a food processor with the tomatoes, lemon zest and lemon juice. Puree until smooth. In a saucepan, combine the avocado mixture and the vegetable broth until smooth. Season soup with salt and pepper to taste. This soup can be warmed up and served hot or served cold out of the refrigerator. Serves 4

Beef & Vegetable Soup

• 1/2 pound of stewing beef • 4 chopped tomatoes • 8 cups of water • 1 bay leaf • 1 small cabbage head • 1 shank bone • 4 carrots • 4 stalks of celery • 1 onion • 6 ounces tomato juice

Place the bone and stew beef into a large pot. Add the water. Place the bay leaf into the pot and simmer for 2 hours. Skim the grease from the top occasionally. Coarsely chop the onion, celery, carrots and cabbage. Take the bone out of the soup and add the chopped vegetables. Simmer for 30 minutes. Add the tomatoes and bring to a boil. Serves 4


Cauliflower Broccoli Soup

• 1 Chopped broccoli head • 1/2 Chopped cauliflower head • 6 cups of chicken stock • 1 teaspoon of crushed chili • 1/2 teaspoon of garlic powder

Place all of the ingredients in a large stockpot. Cook for 40 minutes until the vegetables are tender. Mash the vegetables with a potato masher and then serve. Serves 4

Cauliflower Cream Soup

• 1 chopped cauliflower head • 2 chopped celery stalks • 1 teaspoon of salt • 2 sprigs of parsley • 1/4 teaspoon provincial herbs • 1 chopped carrot • 2 chopped garlic cloves • 1 chopped onion • 1 teaspoon of ground cumin • 1/2 teaspoon pepper • 6 cups of water

Add the chopped vegetables to a large soup pot. Add the spices and enough of the water to just barely cover the vegetables. Bring to a boil, reduce heat and simmer until vegetables are soft. With an inversion blender, puree the contents of the soup pot. Adjust seasonings if needed. If the soup is too thick, add additional hot water to thin it. Serves 4


Cherry Soup

• 2 pounds of cherries with stems and pits removed • 3 sprigs cilantro, coarse stems removed and minced • 3 sprigs dill, coarse stems removed and minced • 1 finely chopped garlic clove • 1/8 teaspoon salt • Minced scallion and cucumber for garnish

Add the cherries to a food processor to puree them. Combine the pureed cherries with the dill, cilantro, garlic and salt. Chill slightly. If desired garnish servings with cucumber and scallion. Serves 4

Chestnut Soup

• 6 cups chicken broth • 4 cups peeled cooked chestnuts • 1 finely chopped onion • 1 teaspoon of dried thyme

In a large saucepan, combine the thyme and onion with 1/2 of a cup of broth. Heat over high heat and sauté stirring frequently until the onion is browned. Add remaining broth and chestnuts and bring to a boil. Reduce heat, cover and simmer for 30 minutes. Remove the onion and chestnuts from the soup with a slotted spoon. Puree them in a blender or food processor and then add them back to the pan. Measure the soup. If you have more than 6 cups of soup, boil and allow the amount to reduce to 6 cups. If you have less, add more broth to the pan and reheat until thoroughly warm. If desired garnish with parsley or chives when serving. Serves 4


Chicken Apple Soup

• 1 pound of diced skinless boneless chicken breasts • 1 peeled and diced tart apples • 2 diced carrots • 2 diced celery stalks • 2 tablespoons of olive oil • 1 finely chopped onion • 1 finely diced bell pepper • 1 tablespoon of curry powder • 5 cups chicken stock • 1 cup coconut milk • 1/2 teaspoon of salt • 1/2 teaspoon of ground black pepper • 1/2 teaspoon of thyme • 2 tablespoons of chopped fresh cilantro • The juice from half a lemon

In a large stockpot sauté the chicken in oil until no longer pink. Place the chicken on a plate and set to the side, then sauté the bell pepper and onion until soft, approximately five minutes. Add the celery, carrots, and sauté for three more minutes. Mix in the curry powder, stir and cook for an additional two minutes. Add the stock, the apple and the chicken and bring to a boil. Reduce the heat and simmer for 20 minutes uncovered. Add the coconut milk, black pepper, thyme, salt and lemon juice and simmer for five more minutes. Before serving, stir in the cilantro. Serves 4

Chilled Avocado Soup

• 4 avocados, halved, pitted, peeled • 6 cups of vegetable broth • The juice of one lemon • 1 teaspoon ground cumin • 1/2 cup fresh chopped cilantro • Salt and pepper to taste


Combine the ingredients in a food processor until smooth. Cover and place in the refrigerator for at least 2 hours to chill completely. Serve cold. Serves 4

Egg Drop Soup

• 6 cups of chicken broth • 4 eggs, lightly beaten • 1 chopped green onion • Salt and pepper to taste

Bring chicken broth to a boil in a large saucepan. Add the salt and pepper. Cook for one minute. Slowly pour the eggs into the pot in a steady stream. To make shreds, stir rapidly in a clockwise direction for one fill minute. To make thin ribbons gently stir the eggs in a clockwise direction. Garnish with minced green onion and serve. Serves 4

Hazelnut Soup

• 1 cup of ground unroasted hazelnuts • 8 cups of chicken broth • 1 chopped onion • 1 Tablespoon of chopped parsley • Salt and pepper to taste

Combine all of the ingredients in a large saucepan. Bring to a boil then reduce heat and simmer gently for one hour. Stir occasionally. Serve hot. Serves 4


Kale Sausage Soup

• 1 pound of beef stew meat • 1/2 pound of pig's tail • 5 cups of vegetable broth • 1/2 pound of diced taro • 1 pound of finely chopped fresh spinach • 1 pound of finely chopped kale • 6 fresh okra pods, cut into small rings • 1 green Scotch Bonnet pepper • 1 finely chopped onion • 2 finely chopped garlic cloves • 2 scallions • 2 thyme sprigs • 1/2 cup coconut milk • Salt and pepper to taste

Combine the broth, taro, pig’s tail and stew meat into a large soup pot, cover and bring to a boil and boil for 1 hour. In a separate saucepan combine the okra, kale and spinach and add 1 cup of water. Cover and cook over medium heat for 10 minutes. Run the greens through a food mill, into the soup. Add the pepper, thyme, scallions, garlic and onions and allow the soup to simmer until it begins to thicken. Add the coconut milk and simmer for an additional five minutes. Season with salt and pepper and serve. Serves 4

Lemon Artichoke Soup

• 2 cups of artichoke hearts, chopped • 2 tablespoons olive oil • 1 chopped onion • 1 chopped celery stalk • 1 chopped carrot


• 2 finely chopped garlic cloves • 3 cups chicken broth • 1 teaspoon salt • 1 teaspoon black pepper • The juice from one lemon • 3 cups almond milk

Heat the olive oil in a large pot and sauté the garlic, carrots, celery and onions for 5 minutes over medium heat. Add the salt, pepper, artichokes and broth and simmer for 10 minutes. Remove from the heat. Using an immersion blender, blend until smooth. Return to the heat and add the lemon juice. Bring to a boil and reduce heat to allow the soup to simmer for 10 minutes. Stir in the almond milk and simmer for 10 more minutes. Serves 4

Lemon Asparagus Soup

• 1 pounds of asparagus, • 2 tablespoons extra-virgin olive oil • 1 sliced onion • 6 cups chicken stock • Two strips of lemon zest • The juice from one lemon • Salt and pepper to taste

Fill a large saucepan with water and bring to a boil. Fill a large bowl with ice cold water. Boil the asparagus until bright green and almost tender, about 3 minutes. Drain then transfer the asparagus to the ice water to cool. Drain a second time. Cut the tips of the asparagus in half lengthwise and set to the side. Dry the saucepan and use it to heat the olive oil. Once the oil is shimmering, add the onions and cook for five minutes until the onions are soft. Add the strips of lemon zest and the chicken stock. Bring to a boil then reduce heat and simmer for five minutes. Add the asparagus and cook for five minutes, until the


asparagus pieces are tender. Remove the strips of lemon zest. Puree the soup in a blender and then return it to the saucepan. Add the lemon juice and the salt and pepper. Reheat the soup if needed, it can also be served either hot or cold. Serves 4

Mango Coconut Soup

• 3 tablespoons arrowroot • 1/4 cup water • 4 cups coconut milk • 1/4 cup of honey • 2 cardamom pods • 1 stalk lemongrass • 1 teaspoon of ginger powder • 1 vanilla bean, split • 1/2 cup cream of coconut • 3 mangos, peeled, seeded and diced • 2 tablespoons fresh-squeezed orange juice • 2 tablespoons fresh-squeezed lime juice • 1 tablespoon honey

In a saucepan, combine the vanilla, ginger, lemon grass, cardamom pods, honey and coconut milk. Bring to a simmer over medium heat. Allow mixture to cool. Place in the refrigerator, covered and allow it to chill. In a separate bowl, combine the water with the arrowroot. Strain the coconut mixture through a sieve. Combine the arrowroot with the coconut mixture in a saucepan. Bring the mixture to a simmer and cook over low heat for 10 minutes, until thickened. Place mixture in a large bowl and mix in the cream. Cool, cover, and chill in the refrigerator. Add the mango, honey, lime juice and orange juice. Serves 4


Mayan Chicken Soup

• 1 cups of cooked shredded chicken breast • 6 cups chicken broth • 2 chopped tomatoes • 2 chopped garlic cloves • 2 cups of finely chopped scallions • 2 diced ripe avocados • 1/2 cup of chopped cilantro • 2 tablespoons of olive oil • Lime juice to taste • Salt and pepper to taste

Heat oil in a large pot then add the garlic and the scallions and sauté for 2 minutes. Add the tomatoes and sauté for another minute until soft. Add the stock and bring to a boil. Reduce heat and simmer, covered, for 20 minutes. Fill four bowls, each with with half a cup of chicken, half of an avocado, scallions and cilantro. Add one cup of chicken broth over the chicken and add salt and pepper and lime juice to taste. Serves 4

Moroccan Tomato Soup

• 1 pound of chopped tomatoes • 2 tablespoons olive oil • 6 cups of vegetable broth • 1 finely chopped onion • 1 finely chopped garlic clove • 1 finely chopped chili pepper • 1/2 teaspoon chili powder • 1/2 teaspoon paprika • Lime Juice for serving • Salt and pepper to taste


Add the oil in a large stockpot, add the garlic and onions and cook for 5 minutes until soft. Add the tomatoes and chili pepper and cook for 10 minutes, covered. Pour in the stock, add the paprika and chili powder and cook for another 5 minutes. Using an immersion blender, puree the soup until nearly smooth. Add salt and pepper to taste. Squeeze fresh lime juice on top prior to serving. Serves 4

Mushroom Asparagus Soup

• 1 pound of fresh asparagus • 1 pound fresh mushrooms • 1 peeled and chopped turnip • 2 peeled and chopped carrots • 1 chopped onion • 1 chopped celery stalk • 2 garlic cloves • 1 teaspoon thyme • 1 bay leaf • 6 cups vegetable stock • Salt and pepper to taste

Boil the asparagus stems, reserving the tips, with the onions, turnips and carrots. Place the cooked vegetables and broth into the blender and puree them. Sauté the mushrooms and add them to the puree. Steam the spears from the asparagus and add them to the puree. Heat the soup and serve. Serves 4


Roasted Butternut Squash Soup

• 1 pound of butternut squash • 2 tablespoons of olive oil • 6 cups chicken broth • 1/2 teaspoon onion powder • 1 teaspoon dried tarragon leaves • 2 finely chopped garlic cloves • 1 teaspoon of pepper • 2 teaspoons salt

Slice the squash in half, lengthwise. Remove the seeds. Coat with olive oil and place it, cut side down, on a baking sheet. Roast at 350 degrees F for 1 hour until squash is soft. Carefully scoop the flesh out of the shell with a spoon and put into a mixing bowl. In a separate bowl, blend the chicken and garlic. Puree the squash. Add the onion powder, salt and pepper. Add squash to the chicken broth and bring to a boil. Reduce heat and simmer on low for one hour stirring occasionally. Serves 4


Shredded Chicken Soup

• 1 whole chicken, in pieces • 2 coarsely chopped carrots • 1 chopped onion • 1 teaspoon of salt • 1/2 teaspoon pepper • 1/4 teaspoon dried thyme • The white part of 4 leeks • 2 tablespoons of olive oil

Place the chicken into a large stockpot, add six cups of water and bring to a boil. Cook over high heat, skimming off the foam as it collects on the top. Add the carrots, salt, pepper, spices and onions. Reduce the heat and allow the soup to simmer for 45 minutes until the chicken begins falling off the bones. Remove the chicken to a platter to cool and cut into bite size pieces while removing the bones. Strain the stock and discard all of the vegetables. Skim the fat from the top. Heat a couple of tablespoons of olive oil in a large saucepan. Add the leeks, cover and simmer 10 minutes until the leeks are tender. Pour the stock over the leeks. Bring to a boil, then reduce the heat and simmer for 15 minutes. Add the chicken and simmer for an additional 15 minutes before serving. Serves 4

Shrimp Thai Soup

• 1 pound of raw, cleaned, peeled and deveined shrimp • 3 cups of coconut milk • 3 cups of water • 1/2 cup of chopped chives • 1/2 cup of chopped cilantro • 2 tablespoon of coconut oil • 4 chopped tomatoes • 4 finely chopped garlic cloves • 2 chopped onions • Juice of 2 lemons


Met the coconut oil in a large saucepan and add the cilantro, chives, garlic, onions and tomatoes. Cover and simmer on medium for 10 minutes, until the vegetables are soft. With an immersion blender, blend the vegetables into a puree. Add the remaining ingredients and simmer for an additional 10 minutes. Serves 4

Spicy Tomato Soup

• 2 pounds of peeled and chopped ripe tomatoes • 1 teaspoon of ground cumin • 1/2 teaspoon ground of coriander • 2 tablespoons of olive oil • 1 teaspoon of mustard seeds • 1 finely chopped onion • 1/4 teaspoon of turmeric • 2 dried red chilies • 5 cups water • Salt and pepper to taste

Heat the oil in a saucepan and add the mustard seeds. Cover and cook on high until the seeds begin popping. Reduce the heat to low, when the sound of popping stops, add the onion and sauté for about 5 minutes until the onion is soft. Add the chilies, turmeric, coriander and cumin and cook for about 1 minute. Add the water, tomatoes and salt and pepper to taste, bring to a boil. Reduce heat and simmer for 30 minutes. Serves 4


Strawberry Cantaloupe Soup

• 1 ripe peach, peeled, pitted and diced • 1 cantaloupe, peeled, seeded and diced • 2 cups apple juice • The juice of 1 lemon • For garnish, fresh mint leaves and fresh strawberries

Add the apple juice to a large soup pot and place the cantaloupe and peaches into the pot. Stir and cook over medium heat, covered. After 10 minutes, remove from the heat and puree in a food processor until smooth. Add the lemon juice. Pour soup into a large bowl. Cover and chill for 2 hours before serving. If desired garnish with mint leaves and strawberries. Serves 4

Sweet Potato Chicken Soup

• 4 chicken breasts, chopped • 6 cups chicken broth • 2 peeled and chopped sweet potatoes • 1 chopped onion • 2 chopped garlic cloves • 1/2 teaspoon thyme • 2 chopped celery stalks • 1 bay leaf • Salt and pepper to taste

Place all of the ingredients into soup pot and bring to a boil. Cook on medium for 1 hour. Serves 4


Thai Squid Soup

• 1 pound Squid cleaned and cut into 1-inch pieces • 1 tablespoon of olive oil • 2 finely chopped garlic cloves • Salt and pepper to taste • 2 chopped tomatoes • 1 chopped onion • 3 cups of coconut milk • 3 cups of water

In a sauce pan, heat the oil. Add the garlic and cook until soft but not browned. Add the tomatoes, onions, pepper and the squid. Fry for five minutes. Add the coconut milk and water and allow the soup to simmer for 30 minutes until squid is cooked. Serves 4

Tomatillo Avocado Soup

• 2 ripe avocados pitted • 2 pounds of fresh tomatillos, husked and rinsed • 2 green chilies • 4 teaspoons fresh lime juice • 2 scallions, chopped • 2 tablespoons chopped fresh cilantro • 3 cups cold water • 1/2 teaspoon salt • 1/4 teaspoon ground black pepper

Begin by preheating the broiler. Place the tomatillos, stem down, and the chilies on a broiler pan and broil them for 10 minutes. Turn the over and broil for an additional five minutes. Tomatillos may look slightly scorched when removed from the broiler and will collapse after removal. Scoop the fruit out of the avocado skins and place it into a large bowl. Add the lime juice and toss to coat. Take the broiler pan out of the broiler and place the chilies


to the side. Place the tomatillos and their juice into a separate bowl and allow them to cool completely. Return the chilies to the broiler for an additional 5 minutes then remove them and allow them to cool completely. Turn the tomatillos inside out and, with a spoon, scrape the flesh into the same bowl as the avocados. Remove the stems from the chilies and add them to the bowl along with the salt, pepper, water, cilantro and scallions. Puree everything in a blender or food processor until smooth. If soup is too thick, add additional water. Chill for 30 minutes before serving. Serves 4

Vegetable Soup

• 1 chopped onion • 1 thinly sliced carrot • 1 chopped pepper • 1 thinly sliced zucchini • 1 tablespoon of chopped parsley • 1/4 teaspoon thyme • 1/4 teaspoon pepper • 6 cups of vegetable broth • Olive oil

In a saucepan, sauté the onion until it becomes translucent. Add the remaining ingredients except the broth. Cover. Cook over low heat until the vegetables are fork tender, about 10 minutes. Add the broth and bring the mixture to a boil. Reduce heat and simmer until the vegetables are soft, about 20 minutes. Remove from the heat and allow soup to cool a little bit. Reserve half of a cup of soup from the pan. Pour the remaining soup into a blender and process on low until smooth. Combine the pureed soup and the reserved amounts in a saucepan and heat thoroughly. Serves 4

Velvet Artichoke Soup


• 2 pounds of artichokes • 4 cups water • 1 tablespoon lemon juice • 1 tablespoon olive oil • 4 chopped garlic cloves • 2 cups chicken stock • 1 teaspoon dried thyme • 1 teaspoon ground black pepper • 1 teaspoon salt

Combine the water, half the garlic, lemon juice and oil and bring to a boil. Add the artichokes and cook for 45 minutes. Remove the hearts from the artichokes and puree with some of the stock, in a food processor. Add the salt, pepper and remaining garlic before pureeing. Add the thyme and 1 cup of the tender ends of the artichoke leaves and reheat the soup. Serves 4

Zucchini Chicken Soup

• 1 whole Chicken, cut into pieces • 8 cups of Chicken Broth • 3 chopped tomatoes • 1 teaspoon of paprika • 1 sliced zucchini • 4 finely chopped garlic cloves • 1 Chopped onion • 2 Chopped celery stalks • 2 Chopped carrots • 1/2 cup of chopped cilantro • 1/2 teaspoon salt

Add all of the ingredients except the pepper into a large pot. Bring ingredients to a boil then reduce to a simmer. Cover and simmer for 1hour. Add zucchini and cilantro and simmer for 5 more minutes. Adjust seasonings as needed and serve.


Serves 4

Zucchini Soup

• 5 cups of chicken broth • 1 chopped onion • 2 Tablespoons of olive oil • 4 cups of diced zucchini • 1/2 teaspoon garlic powder • 1/2 teaspoon celery salt • 1/4 cup parsley leaves • Dash ofpepper

Sauté the onions in oil until tender. Add all of the remaining ingredients except for the parsley. Cook until zucchini is tender, about 5 minutes. Pour mixture into a food processor, add parsley and blend on high until smooth. Serve hot or cold. Serves 4


SEAFOOD ……

Basque Pil Pil Cod

• 4 fresh or dried salted Cod fillets • 10 ounces of extra virgin olive oil • 5 garlic cloves peeled • 1 chili pepper, deseeded and cut in four pieces

If using dried salted Cod soak the Cod for 24 hours changing the water at least 3 times. Add the oil to a wide frying pan, brown the garlic cloves and chili pepper on medium heat, remove from oil and reserve. Slice the Cod into one inch wide pieces, add to oil in frying pan with skin side down and cook on medium heat for 5 minutes on each side, repeat until all fish is cooked. Serve on plates and drizzle oil from pan on top of fish and add the reserves garlic and chili pepper if desired. Serves 4


Broiled Cajun Swordfish

• 4 Thick swordfish steaks • 1 teaspoon of salt • 1 teaspoon of paprika • 1/4 teaspoon of oregano • 1/2 teaspoon of dried thyme • 1/2 teaspoon of garlic powder • 1/2 teaspoon of black pepper • The juice of two lemons

Place the lemon juice in a bowl. In a separate bowl, combine all of the spices. Dip the steaks into the lemon juice then coat them with the spices. Arrange the seasoned fish on a broiler pan and broil 4-inches from the heat until it flakes easily with a fork, approximately 5 minutes. Turn once during broiling. Serves 4

Catfish Creole

• 4 catfish filets • 4 chopped tomatoes • 4 tablespoons of olive oil • 1 chopped onion • 1 chopped bell pepper • 1 Jalapeno • Salt and pepper to taste

Fry the jalapeno, bell pepper and onion in 2 tablespoons of olive oil in a skillet for 5 minutes until soft. Add the tomatoes and simmer for an additional 10 minutes. In another skillet, cook the catfish in the remaining olive oil for 10 to 15 minutes. Serve the catfish with the tomatoes. Serves 4


Coconut Shrimp Patties

• 1 pound of peeled and deveined raw shrimp • 1/2 teaspoon salt • 1 cup shredded coconut • 2 egg whites • 2 tablespoons olive oil

Remove the shrimp tails and place them into a food processor. Pulse the shrimp until they are in tiny pieces. Whisk the egg whites. Add the salt, coconut and shrimp to the eggs, stir well. Form the mixture into eight 1/2-inch thick patties. Heat half of the oil in a large frying pan and fry 4 of the patties for 5 minutes per side. Heat the remaining oil and fry the remaining patties. Serves 8 patties

Guacamole Tuna Wraps

• 4 cans of tuna in water • 2 diced jalapeños • 2 thinly sliced scallions • 2 avocados • 2 limes • Salt & pepper to taste • 4 large lettuce leaves

Place drained tuna in a bowl, separate with a fork and add the scallions and jalapeno. Add the juice of one lime and salt and pepper to taste. In a separate bowl, combine the juice form the reaming lime, salt, pepper and avocado. Mash with a fork to make guacamole. Combine the tuna and the guacamole. Mix well and scoop onto the lettuce leaves to serve. Serves 4 wraps


Halibut Roll-Ups

• 4 Thin Halibut fillets • 1 zucchini • 1 red pepper • 4 teaspoons spicy red pepper pesto • The juice of two lemons • Dijon mustard • Toothpicks • Salt and pepper to taste

Cut the pepper into strips that are one inch thick. Steam or microwave for 5 minutes. Once cooking is completed, cool in cold water and peel the skin from the flesh. Remove any skin from the fish. Cut the fish in half, lengthwise and spread a teaspoon Dijon mustard on one side of each piece. Follow with a strip of the pepper and a thin strip of zucchini. Roll them up, beginning at the tail. Use two or three toothpicks to hold it together. Place the fish on a baking sheet and place in the oven for 25 to 30 minutes, depending on the thickness of the fillets. Add salt and pepper to taste. Serves 4

Hawaiian Salmon Ceviche

• 2 pounds of fresh salmon fillets • 1 pound of chopped tomatoes • 1 cup lemon juice • 2 green onions

Place the salmon in a large bowl and add the lemon juice. Cover. Marinate for at least 2 hours.


Drain the salmon and soak in cold water for 2 hours. Change the water two or three times. Drain salmon and pull the meat away from the skin and bones. Mash the salmon with your hands. Add green onions and tomatoes. Continue to mix with hands until smooth. Chill for a few minutes, and then serve. Serves 4

Honey Garlic Shrimp

• 1 pounds of peeled and deveined shrimp • 2 tablespoons honey • 2 tablespoons minced garlic • 2 tablespoons coconut oil

Melt the coconut oil in a frying pan. Add the garlic and cook on medium heat for 1 minute. Add the shrimp and cook for 5 minutes, then add the honey and cook for another 5 minutes stirring occasionally. Serves 4

Horseradish Salmon Patties

• 2 pounds of canned salmon, drained • 1/2 cup Paleo mayo • 1 tablespoon prepared horseradish • 4 eggs, slightly beaten • 1 cup almond flour • 1 finely chopped onion • Olive oil

Combine all of the ingredients except of the olive oil in a bowl. With your hands roll the mixture into four balls and flatten into four-inch patties. Fry in 2 tablespoons of olive oil for 6 to 8 minutes, turning once during cooking. Serves 4


Jalapeno Snapper

• 4 snapper fillets • 2 Jalapenos • 2 ripe avocados • 1 lemon • Garlic powder to taste • Salt and pepper to taste

Sprinkle the snapper fillets with garlic, salt and pepper. Fry the snapper fillets for 2 to 3 minutes per side. Combine the jalapenos, juice form lemon and avocado in a food processor. Puree until smooth. And serve on top of fillets. Serves 4

Lemon Blackened Bass

• 4 striped bass • 2 teaspoons of Blackened seasoning • 4 sticks of Lemon grass • 1 cup of olive oil

Place the bass on a platter and sprinkle with the blackened seasoning. Add a lemon grass stick to each bass. Cook for 15 minutes in an oven that has been preheated to 425 degrees F. Turn the fish once and cook for an additional 10 minutes. Serves 4


Lobster Salad

• 4 steamed Lobster Tails, cleaned and shells removed • 2 Celery stalks • 1 onion • 1 sweet pepper • 2 tomatoes • 1/2 cup of lemon juice • Extra virgin olive oil • Salt and pepper to taste

Chop the tomato, sweet pepper, celery, onion and lobster into small pieces. Combine them together and mix until well blended. Drizzle with olive oil and serve. Serves 4

Mackerel Dip

• 4 smoked mackerel fillets • Worcestershire sauce to taste (Optional) • 3 tablespoons of sour cream • The juice of one lemon • 1 teaspoon of Dijon mustard

Remove the mackerel from the skin and break into bite sized pieces. Mix in the mustard, Worcestershire sauce, lemon juice and sour cream. Blend until it forms a paste. Refrigerate until set. Serves 4


Marinera Soup

• 1 pound of halibut • 1 pound of bluefish • 1 pound of tomatoes, peeled and chopped • 4 Tablespoons olive oil • 1 chopped onion • 2 chopped carrots • 2 chopped celery stalks • 3 chopped garlic cloves • 2 finely chopped flat anchovy fillets • 4 cups of clam juice • 4 cups of water • Salt and pepper to taste

Cut the fish into 2x2-inch pieces. In a pot large enough to hold all of the ingredients, heat the oil. Add the onion and cook for 3 minutes. Add the garlic, celery and carrots and cook until onions begin to turn golden brown, approximately 5 minutes. Add the tomatoes, water, clam juice and anchovies. Bring to a boil, reduce heat and simmer uncovered for 10 minutes. Add fish and cover pan. Simmer 15 minutes. Add salt and pepper to taste. Serves 4

Olive Relish Tuna

• 2 pounds of tuna steak, cut into 4 portions • 2 tablespoons of olive oil • Salt and pepper to taste

Olive Relish • 1 finely chopped celery stalk • 1 finely chopped garlic clove • 1/2 cup finely chopped fresh parsley


• 1/2 cup chopped pitted black olives • 1/2 teaspoon dried oregano • The juice from one lemon • 1 tablespoon extra virgin olive oil • Salt and pepper to taste

To prepare olive relish: Combine the salt, pepper, oil, lemon juice, oregano, garlic, celery, olives and parsley in a small bowl. To grill tuna: Preheat the grill to medium. Rub tuna with oil and season with salt and pepper. Grill until seared on both sides and cooked through, approximately 4 minutes per side. Serve with olive relish. Serves 4

Orange Grilled Swordfish

• 4 Thick swordfish steaks • 4 tablespoon of olive oil • 1/2 finely chopped red onion • 1/2 teaspoon of crushed red pepper • 3 Peeled navel oranges, • 12 pitted and coarsely chopped oil-cured black olives • Salt and pepper to taste • 1/2 cup of chopped fresh mint leaves • The juice from half a lemon

Remove the orange sections, without the membranes with a sharp knife and put in a bowl, add the lemon juice, 2 tablespoons of oil, crushed peppers, onions, mint and olives and stir. Place bowl in the refrigerator. Preheat grill to high. Brush the swordfish with half of the remaining oil and the grill with the other half. Sprinkle salt and pepper on the fish. Grill the fish for two to three minutes per side until just cooked. Top with the orange mix and serve. Serves 4


Pork Salmon Cakes

• 2 pound of canned salmon, drained • 2 beaten eggs • 1 cup of finely crushed pork skins • Olive oil • 1 thinly chopped onion Dill • Salt and pepper to taste

Combine all of the ingredients in a bowl, with your hands roll the mixture into four balls and flatten into four-inch patties. Fry in 2 tablespoons of olive oil for 8 minutes, turning once during cooking. Serves 4

Prosciutto Scallops

• 1 pound of scallops • 1/2 pound of sliced prosciutto • 1 trimmed bouquet of asparagus • Salt and pepper to taste • Olive Oil

Preheat oven to 350 degrees F. clean, de-foot and dry the scallops. Cover a baking sheet with aluminum foil. Wrap each scallop with the prosciutto. Lay each wrapped scallop on the baking tray. Baste the tops with oil and season to taste with salt and pepper. Bake for 15 minutes until the scallops are hot inside. In a skillet, sear the asparagus in olive oil for about 5 minutes. Serve. Serves 4


Red Snapper Mango Ceviche

• 1 pounds of skinless snapper fillets • 3 minced garlic cloves • 1 tablespoon minced ginger • 1 minced fresh chili pepper • 1 cup lemon juice • 2 mangoes, peeled, seeded, and shredded • 1 thinly sliced red bell pepper • 1 thinly sliced red onion • 1/2 cup chopped fresh cilantro • 1 cup fresh orange juice • Salt and pepper to taste

Place snapper fillets in a single layer in a baking pan. Combine the lemon juice, chilies, ginger and garlic in a small bowl. Pour over the snapper making sure the juice fully covers each slice. Cover and place the pan in the refrigerator for at least 2 hours. Remove the snapper from the pan and slice into pieces. Discard the liquid. Combine the rest of the ingredients in a large bowl and toss together. Place on plates and top with the snapper. Serves 4

Rosemary Baked Salmon

• 4 salmon filets • 1/2 cup of olive oil • 2 tablespoon of fresh rosemary • 2 teaspoons of salt

Begin by preheating the oven to 350 degrees F. Combine the salt, rosemary and olive oil. Rub the mixture on the salmon fillets. Wrap each fillet in a piece of foil and bake for 25 to 30 minutes. Serves 4


Stewed Cod & Capers

• 4 fresh or dried salted Cod fillets • 4 sliced green onions • 2 tablespoon of olive oil • 1 thinly sliced red onion • 2 tablespoon of capers, drained • 1 thinly sliced carrot • 2 lemons

If using dried salted Cod soak the Cod for 24 hours changing the water at least 3 times. In a deep skillet, heat the oil and sauté the onions for 3 minutes. Add the capers and cook for an additional minute. Next, add the carrots and sauté for two more minutes. Mix in the green onions and spread the vegetables over the bottom of the skillet. Place the Cod on the vegetables. Add a small amount of water to cover the bottom of the pan. Cover and cook for 10 minutes, until fish is opaque. Transfer the fish to a plate for serving, add the vegetables and top everything with lemon juice. Serves 4

Thai Tuna Ceviche

• 2 pounds of sushi like tuna • 1 cup fresh lime juice • 1 thinly sliced red onion • 1 diced tomato • 1 tablespoon minced ginger • 1 cup coconut of milk • 1/2 cup chopped fresh cilantro • Salt and pepper to taste


Slice the tuna thin and lay in a single layer in a shallow pan. Pour lime juice over the top, making sure the juice fully covers each slice. Cover the pan and allow the tuna to soak for two hours. Occasionally move the tuna pieces around and turn them to ensure that all of the tuna soaks in the lime juice. After two hours, remove the tuna and discard the lime juice. Combine the tuna with remaining ingredients in a bowl. Mix well before serving. Serves 4

Tomato Halibut Stew

• 1 pound of Halibut, cubed • 2 tablespoons of olive oil • 4 chopped garlic cloves • 1 sliced onion • 4 sliced tomatoes • 4 diced carrots • 4 diced celery stalks • 4 cups of tomato juice • Salt and pepper to taste

Heat oil and cook the garlic and onions until soft, about 5 minutes. Add the tomato juice, tomatoes, carrots and celery and bring to a boil. Reduce heat and simmer for 5 minutes. Add the fish and cook until the fish is opaque, approximately 30 minutes, and season with salt, pepper before serving. Serves 4


Tomato Sauce Salmon

• 2 pounds of canned salmon • 1 pound of tomato sauce • 1 teaspoon of dill • 4 chopped garlic cloves • 1 sliced bell pepper • 1 sliced onion • 2 teaspoons of paprika • 1 bay leaf • 2 tablespoons of olive oil • Salt & pepper to taste

Heat the oil in a skillet. Add the pepper and onion and cook until soft, about 5 minutes. Drain the salmon and add it to the pan. Break it up with a spoon. Then add the tomato sauce and paprika. Add a bay leaf and salt and pepper to taste. Cover. Simmer for 10 minutes. Serves 4

Tuna Artichokes

• 2 pounds of fresh tuna, cubed • 18 ounces of canned artichoke hearts, drained and halved • 4 tablespoons olive oil • 1 thinly sliced red onion • The juice on one lemon • 4 thinly sliced garlic cloves • Salt and pepper to taste

Heat half of the olive oil in a skillet. Add the onion and garlic and sauté until soft, about 5 minutes. Add the lemon and artichoke hearts and cook until heated thoroughly, about 3 minutes.


Place on a plate. Season the tuna with salt and pepper. Add the remaining oil to the skillet and cook the tuna until it is brown on all sides. Put the artichoke mix back into the frying pan and toss together. Serves 4

Tuna Burgers

• 1 pound drained canned tuna • 1 finely chopped celery stalk • 1 teaspoon of dill • The juice from one lemon • 1 finely chopped onion • 1/2 finely chopped red pepper • 2 lightly beaten eggs • 2 Tablespoons of olive oil • Salt and pepper to taste

Add all ingredients to a bowl and mix well. Divide mix into four equal sections and form patties out of each section. Heat oil in a frying pan or heat the barbecue grill until hot. Cook patties for 10 minutes, turning once during cooking time. Serves 4

Tuna Sardine Patties

• 2 cans of tuna in water, drained • 2 cans of sardines • 1 onion • 4 cups of kale • 1/2 cup of cilantro • 2 eggs • Salt & pepper to taste


Place all of the ingredients in a food processor and blend. Form mixture into balls and flatten. Place on a baking sheet and bake for 10 to 15 minutes in a 400 degree F oven. Add lemon juice before serving. Serves 4

Tunisian Cod

• 2 pounds of fresh or dried salted Cod fillets • 4 thinly sliced garlic cloves • 1/2 teaspoon ground caraway seeds • 1/2 teaspoon ground cumin seeds • 1/2 teaspoon ground coriander seeds • 1/2 top dried hot pepper flakes • 2 thinly sliced onions • 2 thinly sliced tomatoes • 1 cup fish stock • Salt and pepper to taste

If using dried salted Cod soak the Cod for 24 hours changing the water at least 3 times. Add ground spices, salt and pepper to fish filets. Lightly spray a baking dish with non-stick cooking spray. Add half of the garlic, the tomatoes and the onions and lay the fish on top. Add remaining onions and garlic. Add the fish stock over the top of the fish. Bake in a preheated 400 degree F oven for 30 minutes until fish is done. Serves 4


Tuscan Cod

• 2 pounds fresh dried salted Cod • 1 thinly sliced red onion • 2 tablespoon extra virgin olive oil • 4 finely minced garlic cloves • 1 red bell pepper, roasted over flame, peeled, seeded and cut into thin strips • 4 teaspoons capers, drained and lightly rinsed • 12 pitted and coarsely chopped oil-cured ripe olives • Parsley sprigs and lemon wedges for garnish

If using dried salted Cod soak the Cod for 24 hours changing the water at least 3 times. Heat the oil in a skillet and add the onion and garlic. Sauté for 2 to 3 minutes, then add the olives, capers and bell peppers. Cook for an additional 2 to 3 minutes and then spread the vegetables evenly on the bottom of the pan. Cut the fish into four equal sized portions. Place the fish on top of the vegetables and add 1/8-inch of water to the pan. Cover. Steam for 10 minutes until the fish is tender, flakey and all of the water has evaporated. Transfer to a serving dish, top with vegetables and garnish with lemon and parsley. Serves 4

Wasabi Avocado Crab Cakes

• 1 pound of lump Crabmeat drained • 1/2 Teaspoon onion powder • 2 Green Onions finely sliced • Dash of Red Pepper • 2 Tablespoons of Blanched Almond Flour • 2 Tablespoons of Unsweetened Shredded Coconut • 1/2 finely diced Bell Pepper • 2 Egg Yolks


• 1/2 Teaspoon garlic powder • 1/4 Cup of Paleo mayo • 1/4 Teaspoon of Salt • 1/4 Teaspoon of Black Pepper • 2 Tablespoons of Coconut Oil Sauce • Avocado 1/3 Cup Water • 2 Teaspoons Wasabi Paste • 1 Tablespoon of Soy Sauce • 1 Tablespoon Rice Vinegar • Dash of Salt

In a bowl combine the salt, pepper, red pepper, onion powder, garlic powder, mayonnaise, egg yolk, onion, bell peppers and crab meat. With your hands, form the mixture into small patties. Place the patties on a plate and put them in the refrigerator for 15 minutes. In another bowl, combine the coconut and almond flour. Heat the coconut oil. While the oil warms, press each patty into the almond flour and shake off any excess. Fry each patty in the coconut oil for 4-5 minutes each side until crispy and golden brown. Combine the sauce ingredients in a blender and blend until smooth. Serve the crab cakes with the desired amount of sauce. Serves 4


BREAD & PASTRY ……

Almond Butter Walnut Cookies

• 1 Egg • 1 1/4 cup of Almond Flour • 1/2 cup of melted Coconut oil • 1/2 cup Almond Butter • 3/4 cup whole cane sugar • 1/2 cup of coarsely chopped walnuts • 1/2 teaspoon Salt • 1/2 teaspoon Baking Soda

Begin by preheating your oven to 350 degrees F. Combine the walnuts, egg, sugar, almond butter and coconut oil in a medium bowl and mix well. Combine baking soda, salt and almond flour in a small bowl and add to the wet ingredients. Stir well to blend.


Allow dough to chill in the refrigerator for 30 minutes. For average sized cookies roll dough into one-inch balls and place on a baking sheet. Slightly flatten and bake for 10 minutes. Serves approximately 6 cookies

Almond Chocolate Chip Cookies

• 1/2 cup chocolate chips • 1/2 teaspoon vanilla extract • 1 1/2 cups sifted blanched almond flour • 1/4 teaspoon baking soda • 1/4 teaspoon sea salt • 2 tablespoons of melted almond butter • 1/4 cup maple syrup • 1 egg

In a bowl, mix together almond flour, baking soda, and sea salt. In the separate bowl mix together melted almond butter, vanilla, maple syrup and egg. Incorporate your wet ingredients to your dry ingredients, adding your chocolate chips. After everything is mixed, preheat your oven to 350F and refrigerate your batter for 30 minutes. Line a cookie sheet with parchment paper and roll your dough into even balls-to whichever size you desire, insert them in the oven for about 6 minutes, then remove them and slightly flatten them with the rear of a spatula. Put them back in the oven for around 5 more minutes, or until they are done. Remove from oven and allow cooling. Serves approximately 6 cookies


Avocado Bread

• 1 cups of Coconut Flour • 2 Avocados pureed • 1 teaspoon Salt • 1 teaspoon Baking Soda • 1/2 cup Ground Flax • 3 Eggs

Combine all of the dry ingredients in a large bowl. Add the avocado puree and the eggs and beat until smooth. Add batter to a lightly greased loaf pan. Bake for 50 minutes in a 350-degree F oven. Test for doneness by inserting a toothpick in the center. Serves 4

Banana Bread Muffins

• 2 Ripe bananas • 2 eggs • 1 1/2 cup almond flour • 2 tablespoons ground flaxseed • 1 teaspoon ground cinnamon • 1/2 teaspoon baking soda • 1/2 teaspoon baking powder • Pinch of nutmeg • Pinch of salt • 1 tablespoon honey • 1 tablespoon olive oil • 1/2 teaspoon vanilla extract • ½ cup of chopped walnuts

Begin by preheating the oven to 375 degrees F. Lightly grease a muffin tray. Sift the salt, nutmeg, baking powder, baking soda, cinnamon, flaxseed and almond flour together in a large bowl. In another bowl, mash the bananas and add the olive oil, vanilla, honey and eggs. Mix well.


Make a well in the center of the dry ingredients and add the wet ingredients. Add walnuts and stir until well combined. Add batter to the muffin cups and sprinkle walnuts over the top of each. Bake 25 minutes. Allow to cool for 10 minutes before serving. Serves 6 muffins

Banana Coconut Bread

• 4 Ripe Bananas • 6 Eggs • 1/2 cup Unsweetened Shredded Coconut • 1/2 cup Coconut Flour • 1/2 cup Ground Flaxseeds • 1 teaspoon Baking Soda • 1 teaspoon of salt • 1 teaspoon Cumin • 2 teaspoon Cinnamon • 1/2 cup Pine Nuts

Combine the dry ingredients, set to the side. In a large bowl, mash the bananas. Beat in the eggs. Next, add the dry ingredients a little at a time, into the bowl with the bananas and eggs, until well blended. Fold in the shredded coconut, and pine nuts. Lightly grease a loaf pan and pour the batter into the pan. Bake for 60 minutes at 350-degrees F. Test doneness by inserting a knife in the center. Serves 4


Cashew Bread

• 4 Eggs • 1 cup Almond Flour • 2 Tablespoon of Cashew nut butter • 1 Tablespoon of flaxseeds • 1 Tablespoon vinegar • 1/2 Tablespoon of honey • 1 1/2 teaspoon baking soda • 1 teaspoon sesame seeds • 1 teaspoon Sea Salt

Begin by preheating the oven to 355 degrees F. Combine all ingredients except the sesame seeds and one teaspoon of the flax seeds in the blender and blend for 2 minutes. Pour batter into a small 8x3-inch loaf pan that has been lightly greased. Sprinkle the remaining flax seeds and the sesame seeds on top. Bake for 20 minutes. After 20 minutes, reduce the oven temperature to 300-degrees F for an additional 10 minutes. Turn the oven off and allow bread to remain in the oven as it cools. Remove pan and allow bread to sit 10 minutes on a wire rack before removing from the pan and slicing. Serves 1 loaf

Cashew Coconut Bread

• 1/4 cup coconut oil • 1 tablespoon maple syrup • 5 Eggs • 1/2 cup coconut flour • 1/4 cup ground flax seeds • 2 tablespoons arrow root powder • 1 teaspoon baking soda • 1/2 teaspoon sea salt • 1/2 cup cashew butter • 1/4 cup unsweetened applesauce


Place all of the wet ingredients into a food processor and process for two minutes. Add the dry ingredients and process for an additional four minutes. Lightly spray a loaf pan with non-stick cooking spray. Add the mixture to the loaf pan and bake at 350 degrees F. for 35 minutes. Cool in the pan for 10 minutes on a wire rack before removing the bread from the pan. Serve warm or at room temperature. Serves 1 loaf

Chocolate Lava Cake

• 2 eggs • 2 tablespoons of Honey • 4 ounces of bittersweet chocolate • 1/2 teaspoon Vanilla Extract • Pinch of salt • 1 teaspoon Coconut Flour • 2 teaspoons Cocoa Powder • 4 tablespoons of coconut oil

Begin by preheating the oven to 375 degrees F. Grease four six-ounce ramekins with coconut oil. Melt the chocolate and 4 tablespoons of coconut oil in the microwave on a low setting in a microwave safe bowl. Stir until smooth and set to the side to allow it to cool. Using a hand mixer beat together the sugar, salt, vanilla, and eggs until frothy. This will take approximately five minutes. Add the egg mixture to the chocolate and sift the cocoa powder and coconut flour into the mixture. Carefully fold all ingredients together. Add the batter to the prepared ramekins, filling them within a 1/2 inch from the top. Place the ramekins on a baking sheet and bake for 12 minutes. Serve immediately. Serves 4


Chocolate Mug Cake

• 2 tablespoons whole cane sugar • 1 teaspoon of vanilla extract • 3 tablespoons of almond meal • 3 tablespoons of cocoa powder • 1 egg • 1 teaspoon of cinnamon • Dash of salt

Using a microwave safe mug, combine all of the ingredients and microwave for 2 minutes. Serves 1 mug

Cinnamon Crackers

• 1 Eggs • 1 Teaspoon Extra Virgin olive oil • 2 Tablespoons of ground Cinnamon • 1 Cup of Almond Flour • 1/2 Teaspoon of salt • 3 Tablespoons of Flaxseeds

In a large bowl, combine the flaxseeds, cinnamon, salt and almond flour. In a small bowl with a whisk, combine the olive oil and eggs. Add the wet ingredients to the dry ingredients. Mix well. Put the dough on a baking sheet and roll with a rolling pin to 1/16 of an inch thick. Cut into one-inch squares and bake for 20 minutes in a 350 degree F. oven. Serves approximately 20 crackers


Cinnamon Pumpkin Pie

• 12 ounces pumpkin purée • 2 teaspoons of cinnamon • 2 cups of almond flour • 3 ounces butter • 1 cup of coconut milk • 3 tablespoons of honey • 3 eggs • 1 teaspoon of ground cloves • Pinch of salt • 1 teaspoon of nutmeg • 1 tablespoon vanilla extract • 1 teaspoon of ginger

Begin by preheating the oven to 350-degrees F. Combine the almonds and butter until crumbly. Lightly grease a pie plate and press the almond mixture on the bottom and along the sides. Combine the remaining ingredients and pour the mixture into the piecrust. Bake until set or for 45 minutes. Serves 1 pie

Citrus Cranberry Muffins

• 4 eggs • 1/4 cup coconut flour • 1 1/2 cups almond flour • 1/4 teaspoon salt • 3/4 cup of thawed orange juice concentrate • Zest from 1 orange • Zest from 1 lemon • 2/3 cups evaporated cane juice • 1/4 cup of melted coconut oil • 1/2 teaspoon baking soda • 1 cups whole cranberries • 1 cup sliced almonds


Begin by preheating the oven to 350 degrees F. Lightly spray the inside of a muffin pan with non-stick cooking spray or line with paper liners. Combine baking soda, salt, almond flour and coconut flour. Set to the side. Combine the sugar, concentrated orange juice, orange zest, lemon zest, coconut oil, and eggs in a large bowl and mix well. Add the dry ingredients and combine. Fold in the almonds and cranberries. Spoon the batter into the prepared muffin pan and bake for 30 to 35 minutes. Serves approximately 6 muffins

Coconut Crumb Blueberry Muffins

• 1/3 cup shredded coconut • 1 teaspoon vanilla extract • 1 cup almond flour • 1/4 cup coconut flour • 2 eggs • 1/2 cup water • 1/2 cup coconut milk • 1/4 cup honey • 1 cup of blueberries • 1/4 tsp baking soda

Crumbs • 1 tablespoons butter • 1 teaspoon honey • 3 tablespoons Almond flour • 2 tablespoons shredded coconut • Pinch of salt

Begin by preheating the oven to 350 degrees F. Combine the dry ingredients in a large bowl, mixing well to remove all of the clumps. Add the blueberries, coconut milk, water, vanilla and eggs and mix until blended well. Add batter to buttered muffin tray, leaving about a half of an inch of space in the top. In a saucepan, melt


the butter. Add honey, salt, almond flour and coconut. Mix well until it becomes clumped together. Mixture should be dry. Add the dry crumb mixture to the top of the muffins and bake for 20 to 25 minutes. Check for doneness with a toothpick. Serves approximately 6 muffins

Coconut French Toast Bread

• 1/2 loaf of coconut flour bread sliced into 1/2-inch thick slices • Butter • 2 eggs, beaten • 1 cup coconut milk • Honey to serve • Cinnamon

Melt the butter in a pan over medium heat. Soak the bread in the milk. Combine the eggs and cinnamon in another bowl. Transfer the bread from the milk to the eggs, using care not to tear the bread. Transfer the bread to the heated pan and fry until both sides are brown. Serve immediately while still hot. Serves 4

Coconut Tortillas

• 1/4 teaspoon baking powder to make them thick (optional) • 1/4 cup of coconut flour • 8 egg whites • 1/2 cup water • Coconut oil

In a large bowl, combine the water, egg whites, coconut flour and optional baking powder (if desired) with a whisk. Preheat a small skillet and melt 1 teaspoon of coconut oil on the skillet. Swirl the oil around to coat the pan. Add three-


tablespoons of batter to the pan. Swirl the batter until a thin, tortilla shape appears. Cook on one side until golden brown. Carefully flip the tortilla and cook until the second side is also brown. Place on a plate. Repeat process until all of the batter is gone. Serves approximately 10 tortillas

Eggnog Bread

• 1/4 teaspoon nutmeg • 2 eggs • 3/4 cup almond flour • 3/4 teaspoon baking soda • 2 tablespoon melted butter • 1 teaspoon vanilla • 1/2 cup coconut milk eggnog • 1/2 teaspoon salt • 1/4 cup honey • 1/2 cup slivered almonds

Icing • 3 tablespoon of melted coconut butter • 1 tablespoon of eggnog • 1 teaspoon of honey

Begin by preheating the oven to 350 degrees F. In a large mixing bowl, combine the dry ingredients. In a separate bowl, blend the wet ingredients with a hand mixer until well blended. Add to the dry ingredients. Fold in the almonds. Pour batter into two lightly greased loaf pans. Bake for 40 minutes. To prepare the icing, combine the coconut butter and honey in a small bowl. Add the eggnog until the icing is the right consistency for drizzling over the bread. Serves 4


Flax Seed Bread

• 1 eggs • 1 cup flax meal • 1/2 cup almond meal • 2 teaspoon baking powder • 4 teaspoons of olive oil • Salt and pepper to taste

Combine the dry ingredients in one bowl. In another bowl beat the eggs. Combine the eggs with the dry ingredients. Pour the batter into a lightly oiled loaf pan. Bake for 30 minutes in a 350-degree F oven until a knife inserted in the center comes out clean. Serves 1 loaf

Ginger Bacon Banana Bread

• 1 ripe banana • 6 eggs • 1/2 cup coconut flour • 1 teaspoon salt • 2 tablespoons bacon grease • 3 tablespoons of grated ginger • 1 teaspoon baking soda • 1/2 cup ground flax seeds • 3 fried crisp and chopped thick slices of bacon

Melt bacon grease in a frying pan; add the ginger and sauté for 1 minute until browned lightly. Combine the dry ingredients and set bowl to the side. Mash the bananas and beat in the eggs. Add the dry mixture, slowly, to the bananas until combined completely. Fold in the bacon pieces and the ginger and pour the batter into a lightly greased loaf pan. Bake for 60 minutes in a 350 degree F oven. Serves 4


Gingerbread Cut Out Cookies

• 3 cups of almonds • 1/2 cup arrowroot powder • 1/2 teaspoon salt • 1/2 teaspoon baking soda • 1 teaspoon of cinnamon • 1 teaspoon of ginger • 1/2 teaspoon cloves • 1/4 teaspoon nutmeg • 1/2 cup molasses • 1/2 cup honey • 3 tablespoons coconut oil

Begin by preheating the oven to 350 degrees F. Generously grease two cookie sheets or line with parchment paper. Add the arrowroot powder and almonds in a blender or food processor and, using the pulse setting, process until they become fine. Pour them into a large bowl and add the spices, baking soda and salt. Heat the molasses in a small saucepan just to the boiling point. Remove the molasses from the heat and add the coconut oil and honey. Pour over the dry ingredients and mix well. Divide the cookie dough between the two cookie sheets and roll out until they are a quarter of an inch thick. Bake for 10 minutes and allow cooling before cutting. Serves 4

Lemon Almond Biscotti

• 1/4 cup of chopped toasted almonds 1 1/4 cups blanched almond flour • 1 tablespoon arrowroot powder 1/4 teaspoon sea salt • 1/4 teaspoon baking soda 1/4 cup of honey • 1 tablespoon lemon zest

Combine the baking soda, salt, arrowroot powder and almond flour in a food processor. Pulse until the ingredients are combined. Add the lemon zest and honey


and pulse again until dough forms a ball. Remove ball from the food processor and work the chopped almonds in with your hands. Form dough into the shape of two logs and place on a baking sheet lined with parchment paper. Bake in a 350-degree oven for 15 minutes. Remove from the oven and allow logs to cool for 1 hour before slicing into 1/2 inch slices. Spread slices out on a baking sheet and back for another 12 to 15 minutes in a 300-degree oven. Allow the biscotti to become crispy and cool prior to serving. Serves 4

Lemon Poppy Bread

• 3 1/2 cup almond flour • 1/2 teaspoon baking powder • 3 medium lemons • 1 grated lemon rind • 1/4 cup poppy seeds • 5 eggs • 1/2 cup of honey • 1 tablespoon apple vinegar • 1 tablespoon olive oil

Begin by preheating the oven to 350 degrees F. Combine the baking powder and almond flour in a large bowl and mix well. Peel the lemon. Place the rind, lemon and an egg into the blender and chop. In a bowl combine the rinds, honey, vinegar, eggs and tangerine. Add the poppy seeds to the dry ingredients. Combine the wet and dry ingredients, mixing well until the batter is smooth. Lightly grease a 9x5-inch loaf pan with the olive oil. Add batter to the pan and bake for 45 minutes. Serves 1 loaf


Mug Muffins

• 1 egg • 1 teaspoon baking powder • 1 teaspoon coconut oil • 1 teaspoon cinnamon • 2 teaspoons of honey • 1/4 cup of ground flax seeds • 1 Tablespoon water

Blend all of the ingredients together in a coffee mug. Microwave on high for 2 minutes and 30 seconds; turn the mug over on top of a plate to remove the muffin. Serves 1

Multigrain Bread

• 3/4 cup arrowroot powder • 1/4 cup ground flaxseed • 1/2 teaspoon salt • 1/2 teaspoon baking soda • 1/4 cup raw sunflower seeds • 1 teaspoon honey • 1 ½ cups blanched almond flour • 1 teaspoon apple cider vinegar • 1 tablespoon brown sesame seeds • 1 tablespoon black sesame seeds • 4 eggs

Begin by preheating your oven to 350 degrees F. Generously grease a loaf pan with coconut oil. Combine the baking soda, salt, ground flax seed, almond flour and arrowroot powder in a small bowl. Beat the eggs in a large bowl until thick and frothy. Mix in the vinegar and honey. Fold the dry ingredients into the egg mixture. Add the sunflower seeds and sesame seeds by folding them in. Add batter to the


prepared loaf pan and bake for 40 minutes. Allow bread to cool in the pan for 10-15 minutes before removing. Serves 1 loaf

Paleo Cornbread

• 3 eggs • 1/2 teaspoon baking soda • 1/2 teaspoon salt • 1 ½ cup almond flour • 1/3 cup arrowroot • 1/3 cup of coconut flour • 3/4 cup almond milk • 1/4 cup melted coconut oil • 4 tablespoons of honey

Begin by preheating your oven to 350 degrees F. Lightly grease an 8 x 8 baking pan or line it with parchment paper. In a large bowl, combine all of the dry ingredients. Add the wet ingredients and combine until well blended. Pour the batter into the prepared baking pan and bake for 25 minutes or until a knife inserted in the center comes out clean. Serves 4

Pumpkin Ginger Cake

• 1 cup of mashed pumpkin • 1 teaspoon baking powder • 2 tablespoon cinnamon • 1 cup of coconut flour • 1/2 cup almond milk • 1/4 cup coconut sugar • 1 teaspoon nutmeg • 1 teaspoon ground ginger


• 1 teaspoon ground cloves • Pinch of salt

In a large bowl, combine all of the dry ingredients. Add the wet ingredients and mix thoroughly. Pour into a lightly greased or lined baking pan and bake for 30 minutes at 355 degrees F. Serves 4

Raisin Flax Seed Bread

• 1 cup coconut flour • 6 large eggs • 1/2 cup ground flax seeds • 1/2 cup raisins • 1/2 cup melted butter • 2 tablespoons of yogurt • 1/4 cup honey

Combine the butter, honey and eggs with a whisk. Add the flax seeds. In a separate bowl, combine one tablespoon of coconut flour and the raisins. Set the dish to the side. Sift the coconut flour into a mixing ball and add the salt. Add the wet ingredients to the dry ingredients, stirring well to create a watery batter. Fold into the raisins. Add the batter to a 9x5-inch loaf pan that has been lightly greased. Bake for 30 minutes in a 400 degree F oven. Serves 4

Squash Carrot Bread

• 6 large eggs • 2 tablespoons lemon zest • 1/2 cup melted butter • 1 cup coconut flour • 1/2 teaspoon salt


• 1/2 teaspoon cinnamon • 3 tablespoons honey • 1 teaspoon vanilla extract • 1 cup grated acorn squash • 1 cup grated carrot

Preheat the oven to 375 degrees F. Add the coconut flour, cinnamon and salt to a large bowl. In a separate bowl combine the lemon zest, honey and vanilla extract. Beat the eggs into the honey mixture one at a time. Slowly add the wet ingredients to the dry ingredients. Fold in the squash and the carrots and mix until thoroughly combined. Evenly spread batter into a 9 x 11-inch pan or lightly greased loaf pan. Bake for 40 minutes until it springs to the touch. Allow to cool completely before slicing. Serves 1 loaf

Tahini Cinnamon Bread

• 6 Eggs • 1/2 cup Coconut Flour • 1/2 cup Tahini • 1/2 cup Applesauce • 3 Tablespoons of Maple Syrup • 1 Tablespoon of Cinnamon • 1/2 cup Ground Flaxseeds • 1 teaspoon Salt • 1 teaspoon Baking Soda • 1 Tablespoon Vanilla

Combine the dry ingredients in a large bowl. Add the tahini, maple syrup, applesauce and eggs. Beat until well combined. Lightly grease a loaf pan and pour the batter into the pan. Bake for 50 minutes in a 350 degree F oven. Test for doneness with a toothpick inserted in the center. Serves 4


Walnut Pumpkin Bread

• 1 cup pumpkin puree • 2 eggs • 1 cup of chopped walnuts • 2 cups of almond meal • 1/2 cup of coconut flour • 1/2 teaspoon nutmeg • 1/2 teaspoon baking soda • 1/2 teaspoon salt • 1 cup of maple syrup • 1/2 teaspoon cinnamon

To begin, preheat the oven to 350-degrees F. Lightly grease loaf pan . Combine all of the ingredients in a large bowl. Beat with a hand mixer until well blended. Pour the batter into the prepared pan or pans. Bake for 45 minutes or until a toothpick comes out clean. Allow the bread to cool in the pan for 20 minutes before removing. Once out of the pan, cool completely on wire racks. Serves 1 loaf

Yeast Based Bread

• 1 cup of raw Pumpkin Seeds • 1 ¼ cup Arrowroot Flour • 2/3 cup Coconut Flour • 1/3 cup Coconut Oil • 1 ½ cups Water • 2 Eggs • 3/4 cup Golden Flaxseed Meal • 1 ¼ cup Tapioca Flour • 2 tablespoon apple cider vinegar • 2 tablespoon Honey • 1 teaspoon Salt • 2 teaspoon Active Dry Yeast


Place the pumpkin seeds into a blender or food processor and blend until they become a fine powder. Proof the yeast in warm water in the bottom of a large mixing bowl. Within 10 minutes, the yeast should begin foaming. Add the flax meal and wet ingredients to the yeast and allow the mixture to rest for 2 minutes. After 2 minutes, add your dry ingredients and stir thoroughly. You may need to use your hands, as this will be very heavy dough. Allow the bread dough to rise for one hour. Add the batter to a lightly greased loaf pan and allow it to rise for another 45 minutes. Preheat your oven to 350 degrees F. Bake the bread for 55 to 65 minutes until the top is golden brown and a toothpick comes out with no dough on it. Serves 1 loaf


APPETIZERS ……

Almond Bites

• 2 cups raw almonds • 1/2 cup flax meal (ground flaxseeds) • 1/2 cup shredded coconut • 2 cups pitted dates • 1/2 cup unsalted almond butter • 1/2 teaspoons sea salt (optional) • 1/2 cup coconut oil, melted • 1 cup dark chocolate (optional)

Place all the ingredients except the coconut oil and the chocolate into a blender or food processor and blend them into a coarse paste. Add the oil slowly, blending briefly as you do this. Spoon the mixture into mini muffin tins and place in the refrigerator for at least an hour to allow the almond bites to harden.


Towards the end of the refrigeration time, melt the chocolate in a double pan (or a bowl placed in a pan of hot water). Remove the bites from the refrigerator and spoon the melted chocolate onto them. Put them back in the refrigerator for at least 15 minutes to allow the chocolate to set. Keep them chilled until ready to serve. Makes 36

Avocado and Pilchard Pate

• 1 large avocados, stoned and peeled • 1 large tin of pilchards in spring water • 12 - 16 stuffed green olives • 3 pickled gherkins, chopped • 4 spring onions, chopped • 4 tablespoons Paleo mayonnaise • 2 tablespoons capers • 1 teaspoon Worcestershire sauce • Pinch of freshly ground black pepper

Put the all the ingredients except the mayonnaise into a mixing bowl and mix them to a smooth paste using a hand blender. Add the mayonnaise to the mixture 1 tablespoon at a time, blending after each addition. Cover bowl and place in a refrigerator for at least 30 minutes before serving.


Baked Bananas

• 3 bananas, peeled • 1/2 teaspoon grated orange rind • 1/2 tablespoon pure maple syrup • 1 tablespoon lemon juice • 1/8 teaspoon cinnamon • 1/8 teaspoon nutmeg • 1 tablespoon olive oil

Slice each banana into at least 8 pieces and arrange the slices in a baking dish. Sprinkle the banana slices with the orange zest, maple syrup, lemon juice and spices. Place the baking dish uncovered in a preheated oven at 350 degrees F, 180 degrees C, gas mark 4. Bake for 15 minutes then remove the tray from the oven. Baste the bananas with the juice that has formed in the pan. Return the tray to the oven for another 30 minutes. Serve slices hot on wooden sticks in the same way as you'd serve a kebab. Serves 2-4

Beef Wrapped Asparagus Spears

• 3-4 Asparagus spears, cut into 2 inch lengths • Horseradish • Roast beef thin slices, cut into 2 inch x 2 ½ inch squares • Toothpicks

Spoon some horseradish onto each beef square and then roll the beef around an asparagus spear. Use a toothpick to keep the roll together. Place under a medium grill until the asparagus is tender. Serves 2


Bell Peppers & Shrimp

• 1 lb medium shrimp, cooked tails removed and finely diced • 1 red, yellow, and orange bell pepper, seeded and cut into quarters • 1 cup celery, finely diced • 1/2 cup mango, finely diced • 1/4 cup olive oil • 1/4 cup lemon juice • Pinch of cayenne pepper • Seasoning to taste • Parsley and paprika for garnish

Heat your oven to 450 degrees F, 230 degrees C, gas mark 8. Roast the peppers for about 6 minutes on each side and then remove them from the oven and let them cool. Mix the shrimp, mango, celery, oil, lemon juice and spices together in a large bowl. Spoon the shrimp mixture into the pepper boats and garnish before serving. Makes 16

Buffalo Wings

• 3 pounds of chicken wings, patted dry with paper towel • 1/2 cup butter or other fat • 2 garlic cloves, chopped or minced • 1 teaspoon paprika • 1 tablespoon vinegar (or lemon juice if you're being strict) • 5 tablespoons of Chipotle sauce

Heat your oven to 450 degrees F, 230 degrees C, gas mark 8. Place the wings on foil lined trays and cook them for about 25 minutes before turning and cooking for another 25 minutes. Mix the sauce ingredients together over a low heat.


Place some of the cooked wings in a container with a sealable cover, pour some of the sauce over the wings, make sure the lid is tight and shake so that the wings are coated. Repeat for the next batch of wings until they are all coated. Serve.

Campechana

• 1/2 cup scallions chopped with some green • 4 limes, halved & juiced • 1 lime quartered • 1 cucumber, peeled, seeded and diced 1/4" cubes • 2 small tomatoes, seeded and diced small • Half a jalapeno, seeded and diced very small • 1 avocado pitted, de-shelled and cubed • 18 pre-cooked medium shrimp • 1 can (8 ounce) oysters in water, drained and rinsed • 6 ounce scallops • 2 cups tomato juice • 8 ounce can of chopped tomatoes • Seasoning to taste • Dash of Tabasco • 1/4 cup fresh cilantro

Put the chopped scallions in a bowl and add the juice of 1 of the limes plus some pepper (and salt if you use that). Leave the scallions to marinade for 10 minutes. Stir in the cucumber, tomatoes, jalapeno, avocado and the chopped tomatoes. Then stir in the juice of another lime, the seafood and tomato juice. Add the juice from the remaining two limes and adjust the seasoning as necessary. Place in a refrigerator for at least an hour. Stir in the cilantro before serving. Serves 6

Caponata


• 1 eggplant, diced, skin on • 1 medium onion, diced • 4 oz can mushrooms, drained • 2 cloves garlic, crushed • 1/2 cup of olive oil • 1/2 teaspoon of oregano • 3 tablespoons of pignoli nuts (optional) • 6 ounce can of tomato paste • 1/4 cup of water • 1/2 cup of olives, stuffed, sliced • Seasoning to taste

Place the first 5 ingredients in a covered pan and simmer them together for 15 minutes. Add in the remaining ingredients, adjust the seasoning and simmer for another 15 minutes. Chill for at least an hour before serving as a dip.

Carrot Pate

• 2 pounds of carrots, peeled and sliced into rounds • 4 large garlic cloves • 1 ½ teaspoon of oregano • 3/4 teaspoon of cumin • 1 teaspoon of dried coriander or cilantro • 1/4 teaspoon of hot red pepper flakes • 1/4 teaspoon of black pepper • 1 ½ tablespoon vinegar • 1/2 cup of olive oil • 2 teaspoons of chopped fresh parsley

Boil the carrots for about 8 - 10 minutes and then drain them. Place the drained carrots in a bowl. Add the remaining ingredients except the vinegar, oil and parsley. Blend the ingredients together. Slowly add the oil and vinegar to the mixture. Once the ingredients are well mixed, cover and place in a refrigerator for at least 2 hours before serving.


Chicken Satay

• 2 Tablespoons fresh ginger root, roughly chopped • 1 large shallot, roughly chopped • 4 garlic cloves, chopped • 1 serrano chili pepper, sliced, stem removed • 1/3 cup olive oil • 12 boneless, skinless chicken thighs, cut into strips • 1/2 teaspoons sea salt (optional) • 1/4 teaspoons cayenne pepper • 1/2 cup coconut milk • 1/2 cup almond butter • 2 Tablespoons lime juice • 1 Tablespoon fish sauce • 1/4 teaspoon freshly ground black pepper

Place the ginger, shallots, garlic and chili pepper in a blender and slowly add the oil to make a paste. Place half the paste in a bowl with the chicken strips, cayenne pepper and salt if you're using it. Mix the contents together so that the chicken is totally coated with the paste, cover the bowl and place it in a refrigerator for an hour. About 10-15 minutes before serving, heat the remaining paste in a saucepan 3-4 minutes, stirring constantly. Add remaining ingredients and cook for another 2-3 minutes until the mixture becomes creamy. Carefully thread the chicken strips onto skewers and place under a hot grill until they are cooked right through on all sides, turning regularly. The grilling should take around 5 - 7 minutes. Serve the sauce over skewered chicken. Serves 6-12


Citrus Marinated Olives

• Zest from 1 medium lemon, roughly chopped • Zest from 1 medium orange, roughly chopped • 1 cup olive oil • 2 sprigs fresh rosemary • 2 sprigs fresh thyme • 2 dried bay leaves • 2 garlic cloves, crushed and chopped • 1/4 teaspoon ground black pepper • 1 ½ pounds black or green brined olives

Place the oil, spices and zest together in a large pan and place over a medium heat for about 6 minutes so that the oil is hot but not boiling. Then remove the pan from the heat and allow the contents to cool again. Put the olives and the cooled oil mixture in a large jar. Put the lid on the jar and place in a refrigerator for 2 - 3 days to allow the flavors to blend together.

Clam Dip

• 1 can chopped clams, well drained • 1 teaspoon lemon juice • 1/4 cup chopped green onions • 1 clove garlic • 1 teaspoon horseradish • Seasoning to taste

Place all the ingredients into a food processor and blend until smooth. Put the dip into a bowl and refrigerate for at least an hour before serving.


Crab Dip with Cucumber

• 1 teaspoon tomato paste • 1/4 cup mayonnaise • 1 tablespoon chopped fresh chives • 1 teaspoon freshly squeezed lemon juice • 1 teaspoon horseradish • Dash of Tabasco • 1/2 pound lump crab meat • 1 large cucumber, sliced

Put the tomato paste, mayonnaise, lemon juice, horseradish and Tabasco in a bowl and whisk them together. Add the crab meat and chives to the mixture and stir it well. If time allows, store in a refrigerator for an hour or two before serving with the cucumber slices. Makes 1 cup

Crab Stuffed Mushrooms

• 1 cup crab meat • 1 Tablespoon breadcrumbs (optional) • 1 Tablespoon onion, finely chopped • 1 teaspoon salt (optional) • 2 tablespoons parsley, finely chopped • 12 mushroom stems, chopped fine • 12 mushroom caps • 1 egg, beaten • Dash of Tabasco

Mix the crab meat, onions, salt (if using), parsley and chopped mushroom stems together. Add the beaten egg to the mixture and stir it in along with the Tabasco.


Stuff the mushroom caps with the crab mixture, place them on a tray lined with foil and bake at 300 degrees F, 150 degrees C, gas mark 2 for around 15 - 20 minutes before serving. Makes 12

Crispy Kale Chips

• 1 bunch fresh kale, de-stalked, separated and cut into tortilla size pieces • 2 tablespoons olive oil • Salt (optional) • Garlic powder

Heat your oven to 325 degrees F, 165 degrees C, gas mark 3. Wash and dry the kale pieces and lay them out on a cookie sheet pan. Gently sprinkle the leaves with the oil, salt and garlic powder then carefully turn the leaves over and repeat the process on the other side. Cook the leaves for 10 - 12 minutes until they are crisp, turning them over half way through cooking. Serve hot. Serves 4

Crispy Salami Chips

• 24 thin slices nitrate-free salami • 1/2 cup Dijon mustard • 2 tablespoons chopped fresh thyme

Heat your oven to 375 degrees F, 190 degrees C, gas mark 5. Spread the salami out on a baking sheet and place in the pre-heated oven for 12-15 minutes until it is crisp. Then remove it from the oven and place on a paper towel to allow it to cool. In the meantime, combine the mushroom and thyme in a small bowl. When they are cool, arrange the salami slices around the dip and serve. Serves 6


Deviled Eggs

• 12 hard boiled eggs, peeled, sliced in half lengthways • 1/4 cup mayonnaise • 1 tablespoon ground mustard • 1 tablespoon ground cumin • 1 teaspoon cayenne pepper • Seasoning to taste • Paprika(optional)

Carefully remove the egg yolks and place them in a small bowl. Mash them up with a fork. Mix the remaining ingredients with the mashed egg yolk and refill the empty white egg halves. Optionally, dust with paprika. Serves 6 - 12


Eggplant and Tahini

• 1 large eggplant, any leaves removed • 1/4 cup fresh lemon juice • 4-5 tablespoons tahini • 2 cloves garlic, crushed • 1 ½ teaspoons of salt (optional) • 1/4 cup chopped fresh parsley

Heat your oven to 450 degrees F, 230 degrees C, gas mark 8. Place the eggplant in the center of the oven and bake for around 15 - 20 minutes until it becomes soft. Once the eggplant has cooled, remove the skin. Use a food processor to mash the pulp and then gradually mix in the lemon juice and tahini. Finally, blend in the garlic and salt (if using) before serving garnished with chopped parsley.

Cucumber, Turkey and Avocado Roll

• 2 cucumbers, peeled and cut in half (not lengthwise) • 8oz sliced turkey breast • 2 ripe avocados, pitted, cored and quartered

Core the cucumber with a sharp knife to make a hollow log shape. Stuff the cucumbers with the turkey slices and avocado. Serves 4


Eggplant Dip

• 1 large eggplant (about 4 cups) • 2 cloves garlic • 1/4 cup lemon juice • 2 tablespoons tahini • 1 tablespoon olive oil • 3 green onions, finely chopped

Garnish: • 2 tablespoons lemon juice • 2 teaspoons olive oil • 1 green onion, finely chopped

Heat your oven to 375 degrees F, 190 degrees C, gas mark 5. Bake the eggplant for about 35 - 40 minutes until the outside becomes crisp. Then remove the eggplant from the oven and allow it to cool for 20 minutes or so. Scoop the flesh out of the eggplant and place it in a colander. Allow the flesh to drain for 10 minutes or so. Mash the eggplant and the remaining ingredients (except the garnish) together. Place the mixture into serving bowls and top off the mixture with the lemon juice, oil and green onions. Serves 8

Grilled Calamari

• 1 lbs whole squid, cut into pieces • 5 tablespoons olive oil • 2 cloves garlic, minced • 1 teaspoon dried oregano • 1/2 teaspoon dried mint • Juice of 1/2 lemon


• 1/2 teaspoon salt (optional) • 1/4 teaspoon freshly ground black pepper • Slices of fresh lemon for serving

Combine all the ingredients except the squid and the lemon slices in a large bowl. Then add the calamari pieces and make sure they are coated well. Place the bowl in the refrigerator for about 30 minutes. Then grill the calamari on a high heat for about, turning once. The calamari should turn opaque when it is cooked. Serve immediately with the lemon slices. Serves 4-6

Grilled Mushrooms

• 16 large, flat, mushrooms, stems removed • 1 tablespoon olive oil • 1 tablespoon balsamic vinegar or lemon juice • Freshly ground black pepper

Mix the oil, vinegar or lemon juice and pepper together. Place the mushrooms upside down on a grill tray and lightly brush the tops with the oil mixture. Cook under a low to medium grill so that the marinade and juices flow into the center of the mushroom. Remove them carefully from the grill and serve immediately. Serves 4


Ground Beef Kebabs

• 1 pound grass-fed ground beef • 1 small onion • 10 fresh mint leaves (optional) • 1/2 teaspoon salt • 1 teaspoon ground cinnamon • 1/2 teaspoon ground allspice • 1/2 teaspoon ground cardamom • 1/2 teaspoon ground cumin • 1/2 teaspoon freshly ground black pepper

Place all the ingredients in your food processor and blend until the mixture becomes a paste. Chill the processed mixture in a refrigerator for 15 - 30 minutes. Once the mixture has chilled, mould it into 3 inch logs and then flatten them slightly. Place a skewer through each log and grill for about 8 - 10 minutes, turning once.

Guacamole

• 1 bunches radishes, stalks removed, washed • 4 ripe avocados, scooped out and mashed • 1 medium red onion, minced or very finely chopped • 1 chili pepper, seeds removed, minced or very finely chopped • Juice of 2 small limes • 4 tablespoons cilantro, finely chopped • 1 tomato, finely diced • Tabasco sauce to taste • Seasoning to taste

Slice the radishes fairly thinly and then set them aside - you'll be using them to dip the guacamole later. Add the onion, cilantro, juice, Tabasco and seasoning to the avocado. Mix well. Gradually add in the chili peppers, tasting to make sure it isn't too hot. Keep in fridge until ready to serve. Add the tomatoes just before serving. Serves 4 - 6


Leek Fritters

• 4 large leeks, coarsely chopped • 1/2 cup almond flour • 2 eggs • 1/2 tablespoon minced garlic • Seasoning to taste

Place the leeks in a pan of water and bring them to the boil. Boil rapidly for about 5 minutes until the leeks are tender, then drain them and allow them to cool. Mix the remaining ingredients into the leeks and form the mixture into small patties. Pan fry the patties for about 2 - 3 minutes on each side and serve immediately.

Lamb Bites

• 1 cup dried apricots, soaked in hot water for about 30 minutes • 1 lb ground lamb • 1/2 teaspoon ground cumin • 1 teaspoon ground cinnamon • Pinch of saffron threads • 1/4 teaspoon paprika • 1/4 teaspoon ground coriander • 1/2 teaspoon fresh grated ginger • Seasoning to taste • 1 egg • 1 tablespoon coconut oil • Cilantro leaves for garnish

Place all the ingredients except the apricots, oil and cilantro leaves into a bowl and mix them together well. Place the bowl, covered, in your refrigerator for 15 - 30 minutes.


Form the lamb mixture into small balls, about half a tablespoon in size, and fry them in the oil for around 3 - 4 minutes per side. Then cover the pan, turn the heat down and let them cook for about another 5 minutes. Drain the apricots and cut them into quarters. To serve, decorate each meat ball with some cilantro leaves and a quarter apricot. Makes 24

Marinated Mushrooms 1 tablespoons olive oil 8 ounces pearl onions, peeled 1 pound button mushrooms, cleaned and trimmed 1 tablespoon tomato paste 2 plum tomatoes, coarsely chopped 3/4 cup dry white wine 3/4 cup water 3 tablespoons lemon juice 2 teaspoons whole coriander seeds 2 teaspoons peppercorns 1 dried bay leaf 2 sprigs thyme 1 tablespoon fresh dill 1 tablespoon fresh parsley 1 teaspoon lemon zest 1 teaspoon salt (optional) Sauté the onions in the oil for about 6 - 8 minutes until they change to a light brown color. Next, add the mushrooms and sauté for another 2 minutes. Stir in the tomato paste, tomatoes, wine, water, lemon juice, peppercorns, bay leaf and thyme. Make sure the ingredients are mixed in well. Bring the mixture to the boil and simmer gently for 25 minutes. Turn off the heat and stir in the remaining ingredients. Let it cool before placing in a refrigerator for 24 hours before serving. Serves 4-6


Mushroom Pate

• 4 tablespoons lard • 1/3 cup onions, finely chopped • 2 cups fresh mushrooms, finely chopped • 1 clove garlic, minced • Seasoning to taste

Sauté the mushrooms, onions and garlic in 2 tablespoons of lard for about 10 - 12 minutes until they start to soften. Blend the mixture in a food processor with the other 2 tablespoons of lard and the seasoning. Continue blending until the mixture is smooth, then refrigerate for at least 2 hours before serving.

Oyster Spread

• 1/2 cup mayonnaise • 1 can smoked oysters, chopped • 1/2 cup ripe olives, minced • Garlic powder • Lemon juice

Place the mayonnaise, oysters and olives in a bowl and mix well. Add the garlic powder, lemon juice and mayonnaise to taste. Chill for at least an hour in a refrigerator before serving.


Paleo Hummus

• 1 ¾ cup zucchini, peeled and roughly chopped • 1/2 cup unsalted macadamia nuts • 2 Tablespoons Tahini • 2 Tablespoons olive oil • 2 ½ teaspoons lemon juice • 1 clove garlic • 1 teaspoon cumin • 2 roasted red peppers • Seasoning to taste

Place all the ingredients in a food processor and blend until they are a creamy consistency. Place in a refrigerator for at least an hour before serving.

Paleo Tzatziki

• 1 cup mayonnaise • 2 cloves garlic • 1 medium cucumber, peeled, grated and patted dry on paper towel • 1 teaspoon salt (optional) • 1 Tablespoon dried dill

Place all the ingredients in a food processor and combine them until they are smooth. Place in a refrigerator for at least an hour before serving.

Pecan Stuffed Dates

• Dried, whole dates • Raw pecans

Cut the date in half (not lengthways) and remove the pit. Stuff each half date with a raw pecan and place on a serving platter.


Paper Wrapped Chicken

• 1 pounds boneless, skinless chicken breasts, cut into 48 thin slices Marinade • 2 tablespoons soy sauce • 3 tablespoons oyster sauce • 1 slice ginger, shredded • 1 tablespoon sesame oil • 1 tablespoon sherry • 1/2 teaspoon five spice powder

Other • 3 - 4 Chinese dried mushrooms, softened and thinly sliced, 1 per packet • 3 green onions, thinly sliced on the diagonal, 2 - 3 slices per packet • 24 sprigs cilantro (optional) • 24 6-inch squares of cooking parchment paper, or aluminum foil • Oil for deep-frying

Mix all the marinade ingredients together and add the chicken, making sure that it is fully coated with the marinade. Cover and leave in a refrigerator for 45 minutes, then add the mushrooms, green onions, stir gently and place the marinade back in the refrigerator for another 15 minutes. For each portion, lay out the parchment or foil and place 2 chicken slices, 1 mushroom slice, 2 green onions slices and a sprig of cilantro - if you're using that - in the center of the parchment. Fold the paper in the style of an envelope: fold up the bottom flap, then the right flap, left flap and finally tuck in the top flap. The package needs to be well sealed so that the cooking oil doesn't leak in. Heat the oil in a wok or deep pan and gently place the packets into the hot oil. Aim to cook 6 at a time to give them room to cook easily. Deep fry for about 3 minutes, stirring occasionally, then remove from the fat and drain on paper towels. Repeat the process with the subsequent batches of envelopes.


Serve the chicken envelopes hot on a large platter. You can store these envelopes in a refrigerator or even a freezer, just thaw or bring them back to room temperature before cooking them. Makes 24

Prawn Cocktail

• 1 pound peeled prawns or shrimp (thawed frozen ones are the easiest!) • 1 iceberg lettuce, washed and shredded • 4 tablespoons mayonnaise • 2 teaspoons tomato puree • Dash of Tabasco sauce • 1 teaspoon lemon juice • Paprika (optional)

Mix the mayonnaise, tomato puree, Tabasco and lemon juice together in a bowl. Gently mix in the prawns. Divide the lettuce between four serving glasses. Spoon the prawn cocktail mixture over the lettuce. Optionally dust with paprika. Serves 4

Prosciutto & Melon

• 1/2 pound sliced prosciutto • 1 large cantaloupe, deseeded and cut in half

If you have a melon baller, use that, otherwise dice the melon into bite sized chunks and then wrap them with the prosciutto.


Pumpkin Dip

• 6 cups pumpkin flesh, cleaned, seeded, and cut into 1 inch cubes • 2 tablespoons caraway seeds • 1/4 cup lime juice • 6 tablespoons lemon juice • 1/4 cup olive oil • 1 tablespoon minced garlic • 1/2 cup chopped fresh parsley • 1 tablespoon minced fresh red or green chili pepper • Seasoning to taste

Boil the pumpkin for about 6 - 8 minutes until it is tender enough to be pierced by a fork. Whilst the pumpkin is boiling, toast the caraway seeds on a medium heat in a saute pan, stirring frequently. Continue toasting for about 2 - 3 minutes - they should just start to give out a little bit of smoke. Drain the pumpkin. Allow it to cool and then add the pumpkin seeds and other ingredients. Using a food processor or hand blender, blend them together until smooth. Serves 2-4

Roasted Beet & Brussels Sprouts Salad

• 6-8 beets, cubed • 1 small basket of brussels sprouts, thoroughly cleaned • 1 medium white onion, peeled and thinly sliced • 6 cloves garlic, chopped • 1/2 lb bacon • 3 teaspoons dried thyme Ground pepper • Salt (optional) • Chopped nuts such as pecans, walnuts, almonds and cashews (optional) • Mixed greens • Splash of olive oil


Cook the bacon in the oven or a pan until it is crispy then remove from the heat and set it aside. Set the bacon fat aside. Preheated the oven to 350 degrees F, 180 degrees C, gas mark 4. Place the beets, brussels sprouts, onion and garlic in a large roasting pan and pour the bacon fat over them. Sprinkle with the thyme, pepper and - if you're using it - salt. Roast the vegetables in the oven until they are soft and brown. Towards the end of the roasting time, crumble the bacon over the vegetables. To serve, put the greens on a plate and place the roasted vegetables on top. Garnish with chopped nuts and drizzle with the oil.

Rosemary Chicken Wings

• 1 ½ pounds chicken wings • 10 sprigs rosemary • 6 cloves garlic, peeled and quartered • Olive oil • Salt & pepper

Heat the oven to 350 degrees F, 180 degrees C, gas mark 4. Arrange the chicken wings on a baking tray, making sure that they aren't touching each other. Crumble the rosemary over the chicken wings. Place the garlic cloves near the chicken (the flavor will spread as the dish cooks). Drizzle some olive oil over the chicken and garlic. Sprinkle salt and pepper over the wings. Bake in the pre-heated oven until the chicken is cooked and its juices run clear. There should be no pink meat left. This usually takes around 35 to 40 minutes. Turn the chicken wings about half way through the cooking time. If you prefer crispier wings, cook them for another few minutes. Serves 2 - 4


Rumaki

• 1/4 lb chicken livers, trimmed and rinsed • 1/4 cup wheat free soy sauce • 1 tablespoon finely grated peeled fresh ginger • 1/2 teaspoon curry powder • 12 canned water chestnuts, drained and halved horizontally • 8 bacon slices, cut crosswise into thirds • Toothpicks

Cut the chicken livers into 24 pieces. Mix the soy sauce, ginger and curry powder together and coat the chicken livers and water chestnuts with this mix. Leave the mix covered in a bowl in a refrigerator for at least an hour. Whilst the mixture is chilling, soak the toothpicks in cold water for an hour before draining them well.


Lay out one piece of bacon and place a piece of chicken liver and a half chestnut in the middle. Wrap the bacon around these and use a toothpick to keep the wrap secure. Repeat the process for the remaining rumaki. Broil the rumaki under a medium heat for about 5 - 6 minutes until the bacon is crisp and the livers are cooked, turning half way through the process. Check the livers are cooked (you'll need to unwrap a rumaki to do this) and serve immediately. Makes 24

Shisito Peppers

• 20 shisito peppers • 2 tablespoons olive oil • Seasoning to taste

Heat the oil in a pan and sauté the shisito peppers for about 5 minutes until they begin to blister, stirring regularly. Serve immediately, sprinkled with seasoning. Serves 1-2

Shrimp Stuffed Avocados

• 2 avocados, halved, pitted and flesh scooped out (keep the shells) • 1/2 green onion cut into thin strips • 2 teaspoons mayonnaise • Juice of 1 lemon • 1/4 lb cooked bay shrimp • Seasoning to taste

Lightly mash the avocados with a fork or a potato masher but leave the mixture slightly chunky.


Add the onions to the avocado mash and season to taste. Then squeeze in the juice of half a lemon and add the mayonnaise. Gently mix this all together. Mix the shrimp into the avocado mixture. Scoop the shrimp and avocado mixture back into the avocado shells and chill in a refrigerator for 2 - 3 hours before serving. Serves 6

Bacon Guacamole Dip

• 4 avocados, pitted and diced into small pieces • 4 medium tomatoes, diced into small pieces • 4 jalapenos, seeded and diced • 1 lb bacon, chopped • 1/4 cup finely diced red onion • 2 - 3 tablespoons Paleo mayo • 1 - 2 teaspoons salsa seasoning • 1/4 cup chopped fresh cilantro • 1 - 2 tablespoons lime juice

Cook the bacon until it is crispy and dry it on a paper towel. Mix all the ingredients except the mayonnaise together in a bowl and then slowly mix in the mayonnaise until the mixture reaches a nice consistency. Check and the seasoning. Chill the mixture in a refrigerator for 1 - 2 hours before serving.


Spicy Chicken Wings

• 1 cup almond flour • 1 teaspoon onion powder • 1/2 teaspoon garlic powder • 1/2 teaspoon thyme • 1/2 teaspoon paprika powder • 1/2 teaspoon sage • 1/2 teaspoon nutmeg • 2 teaspoons lemon pepper • 1/4 teaspoon cayenne pepper • 1/4 teaspoon black pepper • 1 package of fresh chicken wings • Olive oil spray

Preheated your oven to 425 degrees F, 220 degrees C, gas mark 7. Mix the flour and spice powders together in a large bowl. Spray the chicken wings with the oil and then evenly coat them with the spiced flour mix before placing them on a baking tray and spraying them lightly with oil again. Bake the wings for 25 - 35 minutes until they are fully cooked. Serve immediately.

Stuffed Cherry Tomatoes

• 1 ripe medium avocado, pitted and chopped • 1 Tablespoon mild green chilies • 2 strips cooked bacon • 2 Tablespoons white onion • 1/2 teaspoon minced garlic • 1/4 teaspoon cumin • Seasoning to taste • 1 container cherry tomatoes


Blend all the ingredients except the tomatoes together, leaving the mixture slightly chunky. Cut the tops off the cherry tomatoes and scoop out the centers. Replace the centers with the avocado mixture and garnish with a squeeze of fresh lemon or lime and some cilantro.

Stuffed Grape Leaves

• 1 pound ground beef • 1 onion, finely chopped • 1 tablespoon garlic, minced • 1 tablespoon dried mint • 1 lemon, thinly sliced • 16 oz jar grape leaves • Seasoning to taste

Mix the ground beef, onion, mint and garlic together in a bowl. Place a tablespoon of the beef mixture into the center of each leaf. Fold in the sides of the each grape leaf and roll it up so that it is tightly wrapped. Pack the wrapped grape leaves tightly into a pan and place slices of lemon on top of each completed layer. Almost cover the leaves with water and bring to the boil then simmer for 15 minutes. Drain and serve. Makes 40


Stuffed Mushrooms

• 1 can crab • 2 - 3 tablespoons Paleo mayonnaise • 1 teaspoon seasoning • 1 teaspoon Dijon mustard • 3 - 4 strips thick bacon, diced • 1/2 small yellow onion, diced • 2 oz pork rinds, crushed (optional) • 12 - 15 mushrooms, capped

Wash the mushrooms and remove their stems. Place the mushrooms face up on a lightly greased baking tray. Cook the diced bacon until it is crispy and drain off any excess fat before adding the onions to the pan. Reduce the heat and gently Sauté the onions. Put the crab meat, mayonnaise, seasoning and mustard into a bowl and mix them together. Once the bacon and onions are cooked, add them to the mixture in the bowl. Stuff the mushrooms with the mixture and top them with the crushed pork rinds. Place them in a preheated oven at 350 degrees F, 180 degrees C, gas mark 4. Bake for 15 - 20 minutes until the top turns a golden brown color. Makes 12-15

Szechuan Guacamole

• 1 large ripe avocado, pitted and peeled • 1 clove garlic, minced • 1/2 teaspoon minced ginger • 1/4 teaspoon five-spice powder • 1/4 to 1/2 teaspoon Szechuan hot sauce • 1/2 teaspoon sesame oil


• 1/2 teaspoon soy sauce • 1 teaspoon lemon juice • 2 tablespoons chopped cilantro • 1 teaspoon sesame seeds, toasted • Seasoning to taste • 2 tablespoons tomato, diced • 2 tablespoons red onion, finely chopped

Coarsely mash all the ingredients except the tomato and red onion. Check the seasoning and adjust as necessary. Then stir in the tomato and red onion. Place, covered, in a refrigerator for 1 - 2 hours before serving. Makes 1 cup

Thai Chicken Lettuce Wraps

• 1 head fresh iceberg lettuce • 3 cloves garlic, minced • 1 thumb-size piece ginger, grated • 1 red chili, minced • 2 shallots, sliced finely • 1/2 cup cooked chicken • 1 carrot, grated • 5 - 6 mushrooms, thinly sliced • 1 egg • 1/2 cup shredded red cabbage • 3 spring onions, sliced lengthwise into matchstick-like pieces • 2 cups bean sprouts • 2 tablespoons lime juice • 2 tablespoons wheat free soy sauce • 1 tablespoon fish sauce • 1 tablespoon oyster sauce • 2 tablespoons oil

Toppings:


• 1/2 cup fresh basil, roughly chopped • 1/3 cup cashews, roughly chopped or ground • Fresh bean sprouts

Heat the oil in a wok or large pan and stir fry the garlic, ginger, chili and shallots for 1 minute. Next, add the chicken, carrot, mushrooms, cabbage, spring onions, lime juice, soy sauce, fish sauce, oyster sauce and stir fry for another minute. Edge the ingredients to the side of the wok and break the egg into the bottom of the wok. Quickly stir fry so that the yolk is broken then mix the other ingredients back in. Add the bean sprouts and stir fry for a few more seconds until it has heated through. Remove from the heat and adjust seasoning if necessary. The easiest way to serve is to separate the lettuce leaves and let guests make their own wraps by placing 1 - 2 heaped tablespoons of filling into the center of the lettuce leaf and sprinkling with their desired toppings. Serves 4

Tuna Tartare

• 1 tablespoon chopped fresh coriander • 1 tablespoon grated fresh ginger root • 1 tablespoon sesame seeds • 1 yellow pepper, finely diced • 2 olives, diced • 2 teaspoons olive oil • 1 Pound tuna steak, finely diced • Seasoning to taste

Mix all the ingredients except the diced pepper together in a bowl then cover the bowl and place it in a refrigerator.


Place the diced pepper in a small pan with a tablespoon of water. Heat until the pepper is tender, stirring regularly. Add the cooked pepper to the tuna mixture and mix it well, adjusting the seasoning if necessary. Split the mixture between 4 small bowls, cover and chill until ready to serve. Serves 4

Paleo Mayonnaise

• 1 whole egg • 1 egg yolk • 1/2 teaspoon dry mustard • 1 cup olive oil • 1 ½ tablespoons lemon juice

Put the egg, egg yolk, mustard and 1/4 cup of the oil into a blender. Pulse slowly and gradually add the remaining oil - don't rush this. Once all the oil has been added, blend in the lemon juice. Refrigerate and use within a week. Makes about 1 cup


MISCELLANEOUS MAIN COURSES

…… Baked Salmon Fillet

• 3 salmon fillets (6 ounce) • 1 tablespoon Dijon mustard • Pinch of dried oregano • Pinch of dried marjoram • Pinch of dried rosemary • Pinch of dried thyme flakes • Balsamic vinegar or lemon juice

Heat your oven to 400 degrees F, 200 degrees C, gas mark 6.


Take a small baking dish and cover the bottom of it with your choice of balsamic vinegar or lemon juice. Place the salmon on top of this and then turn so that it is coated on both sides. Mix the dried herbs together and sprinkle them on top of the salmon fillets. Bake in the center of the oven for about 25 - 30 minutes until the salmon is cooked. Serves 3

Beef and Mushroom Goulash

• 1 pound diced beef • 2 tablespoons olive oil • 1 onion, peeled and diced • 8 ounces mushrooms, sliced • 2 tablespoon ground paprika (or according to taste) • 2 cans chopped tomatoes (14 ounce) • Seasoning to taste • Oil

Heat the oil in a pan and sauté the beef until it becomes brown on all sides, turning regularly. Add the onion and mushrooms and continue to sauté for 3 - 4 minutes until the vegetables start to soften, stirring occasionally. Mix in the paprika and then add the tomatoes. Cover the pan, reduce the heat and simmer for 60 - 90 minutes until the beef becomes tender (the exact time will depend on the cut of beef you've used), stirring occasionally. Adjust the seasoning and serve. Serves 4


Beef Stroganoff

• 1 pound sirloin steak, diced • Oil • 1 large onion, peeled and sliced • 1/2 red pepper, seeds removed, sliced • 1/2 green pepper, seeds removed, sliced • 1/2 orange pepper, seeds removed, sliced • 10 ounces mushrooms, sliced • 6 teaspoons paprika • 1/2 cup coconut milk • 1/2 cup stock

Heat some oil in a pan and sauté the steak for 4 - 5 minutes until it is almost cooked through, stirring regularly. Set the meat aside. Sauté the onions for 3 - 4 minutes until they begin to soften then stir in the peppers and sauté for another 3 - 4 minutes, stirring regularly. Add the mushrooms and continue to sauté for 4 - 5 minutes, stirring regularly. Stir in the paprika then add the stock and coconut milk. Bring to the boil and simmer gently for 2 - 3 minutes. Stir in the beef and cook through for a further 5 - 10 minutes until the meat is fully cooked. Serves 3 - 4

Bobotie (South African casserole)

• 2 pounds ground beef • 2 medium onions, peeled and diced • 2 tablespoons oil • 1 tablespoon curry powder • 1 teaspoon turmeric • 2 tablespoons lemon juice • 1/2 teaspoon black pepper • 2 cups purple cabbage, finely chopped


• 2 eggs, beaten • 1/2 cup mixed dried berries • 1/2 cup apples, finely chopped • 2 bay leaves, crumbled • 1/2 cup raw almonds, coarsely ground

Heat your oven to 350 degrees F, 180 degrees C, gas mark 4. Sauté the onions in the oil until they turn a golden brown color, turning occasionally. Add the curry powder and turmeric and continue to sauté for another 2 minutes, stirring continuously then add the lemon juice.Add in the ground beef and continue to cook until the meat is nearly cooked, stirring occasionally. Turn off the heat. Add one egg, cabbage and fruit. Mix together well and transfer to a casserole dish. Sprinkle the meat mixture with the crumbled bay leaves. Mix the ground almonds and the other egg and spread this out over the meat. Bake uncovered in the center of the oven for approximately 30 minutes. Serves 4

Burgers

• 2 pounds ground beef • 1 - 2 onions, peeled and finely chopped • 2 eggs, beaten • A dash of Tabasco sauce • A dash of Worcester sauce • 2 tablespoons tomato puree • Seasoning to taste


Mix all the ingredients well together (the eggs will help to bind it together) and then form into patties. Grill, fry or barbecue the burgers, turning occasionally. When cooked right through, serve on a bed of lettuce and garnished with sliced tomatoes, sliced peppers, etc according to preference. Serves 4

Chicken Curry

• 1 pound chicken fillets, chopped into 1 inch pieces • 1 tablespoon ginger root, finely minced or grated • 1 clove garlic, minced • 1 tablespoon ground cumin • 1 teaspoon ground coriander • 1/2 teaspoon cayenne pepper • 1/4 teaspoon ground cardamom • 1/2 teaspoon ground cloves • 1/2 teaspoon freshly ground black pepper • 6 mushrooms, sliced • 1 large (10" - 12") zucchini, chopped • 1 red bell pepper, de-seeded and chopped • 2 tablespoons coconut oil • 14 ounce can coconut milk • 2 tablespoons lemon juice • 4 tablespoons fresh cilantro, chopped • 1 small cucumber, diced • 1/4 red onion, diced

Cauliflower Rice ingredients • 1 medium sized head of cauliflower, roughly chopped • 1/2 teaspoon ground curry powder • 1 green onion, finely chopped • Dash of cayenne pepper • 1 tablespoon oil • Seasoning tο taste


Mix the garlic, ginger and spices together and the coat the chicken pieces with this mixture. Heat the oil in a large pan, add the chicken, mushrooms, coconut milk and lemon juice and simmer for 15 minutes, stirring occasionally. Stir in the zucchini and red pepper and continue cooking for another 5 - 10 minutes until the chicken is cooked through, stirring occasionally. Whilst the chicken is cooking, prepare the cauliflower and Sauté it with the oil for about 5 minutes until it starts to soften. Remove the cauliflower from the pan and place it in a food processor along with the other ingredients and pulse it until it reaches a rice-like consistency. Add black pepper or other seasoning to taste. Serve the curry over the cauliflower rice. Serves 2-4

Chicken Drumsticks

• 3 tablespoons oil • 3 cloves garlic, minced • 2 teaspoons chili powder • 1 teaspoon garlic powder • 10 chicken drumsticks • Black pepper

Heat your oven to 375 degrees F, 190 degrees C, gas mark 5. Combine all the ingredients except the chicken in a bowl and mix well together. Place the chicken in the bowl and coat it completely. Space out the coated chicken drumsticks on a large baking sheet and cook for 45 - 60 minutes until the chicken is cooked through, turning the pieces at least once. Serves 3


Chicken Oregano

• 2 chicken breasts, split, boned and cut into 1 inch chunks • 1 teaspoon oregano • 2 tablespoons lime juice • Seasoning to taste

Mix all the ingredients in a bowl, cover and allow to marinade for 1 - 2 hours. Skewer the chicken cubes and grill for 5 - 10 minutes per side until cooked through. Serves 3

Chicken Satay

• 1 teaspoon ground cumin • 3 tablespoons oil • 3 tablespoons lemon juice • 4 large boneless, skinless chicken-breasts • 1 medium-size onion • 1/2 cup water • 1/2 teaspoon garlic powder • 1/3 cup almond butter • 1/2 teaspoon cayenne pepper

Mix the cumin, 2 tablespoons of oil and 2 tablespoons of lemon juice together and marinade the chicken in this mixture for 1 - 2 hours. Broil the chicken for 10 - 15 minutes until cooked through, turning at least once. Make the sauce by heating the remaining oil in a pan and sautéing the onion until it turns a golden brown color. Then stir in the water, cayenne, garlic powder and the remaining lemon juice. Bring the sauce to the boil and then remove from the heat. Add the almond butter and beat until the butter has melted. Serve the almond "satay" sauce over the cooked chicken. Serves 4


Chicken and Butternut Rogan Josh

• 4 chicken breasts, cubed • 1 onion, peeled and sliced • 1 butternut squash (approximately 2 pounds), peeled and diced • 4 tomatoes, roughly chopped • 1 teaspoon cumin seeds • 1 teaspoon paprika • Medium hot curry powder to taste • 1 pint chicken stock

Heat the oil in a pan and sauté the onion and squash over a low heat for about 15 minutes then add the tomatoes and the cumin seeds and continue to sauté for about 5 minutes until the tomatoes begin to soften. Add the paprika, curry powder, stock and diced chicken and bring the mixture to the boil. Cover the pan and simmer gently for 20 - 30 minutes until the chicken is cooked through. Serves 3 - 4

Chili

• 1 pound ground beef • 1 onion, peeled and chopped • 2 tablespoons olive oil • 2 cloves garlic, pressed • 14 ounce can of chopped tomatoes • 1 green pepper, seeded and chopped • Chili powder to taste • 2 teaspoons dried oregano • 1 teaspoon dried cumin • Seasoning tο taste


Heat the oil in a pan then add the onion, ground beef and garlic. Cook until the onion starts to change color and no red remains on the ground beef. Stir in the rest of the ingredients and bring to the boil. Simmer for around 30 minutes until the beef is tender, checking the strength of the chili about half way through cooking and adjusting the strength if desired. Serves 4

Chili Pork Tenderloin

• 1 pound pork tenderloin • 2 tablespoon soil • 1 medium onion, minced • 8 ounces button mushrooms, sliced • 2 - 3 teaspoons chili powder • 1/2 cup water

Heat the oil in a large pan and cook the pork for about 8 - 10 minutes until it is brown on all sides, then set the meat aside. Sauté the onions and mushrooms in the pan for about 5 - 6 minutes, stirring regularly, until they begin to soften. Sprinkle the chili powder over both sides of the pork and return the meat to the pan. Continue cooking for 2 - 3 minutes per side, turning once. Ease the water into the pan and simmer for 30 - 40 minutes until the pork is cooked through. Check regularly and add more water if necessary. Remove the pork from the pan and allow to rest for about 5 minutes before serving with the sauce. Serves 6 - 8


Coconut Chicken

• 1 pound boneless, skinless chicken breasts • 1/2 cup almond flour • 1/2 cup unsweetened shredded coconut • 1 egg, beaten • 2 tablespoons coconut oil

Mix the almond flour and shredded coconut together. Dip the chicken breasts in the beaten egg and the roll each breast in the almond flour mixture. Heat the oil in a pan and fry the chicken for about 10 - 12 minutes until completely cooked through, turning at least once. Serves 2

Coconut Lamb Curry

• 2 tablespoons oil • 2 pounds diced lamb shoulder • 1 onion, thinly sliced • 3 garlic cloves, thinly sliced • 1 tablespoon freshly grated ginger • 1 long red chili, deseeded, finely chopped • 1 teaspoon ground turmeric • 10 fresh curry leaves • 14 ounce can of chopped tomatoes • 2 cups lamb stock • 1/2 cup coconut cream • 1 tablespoons chopped cilantro • Curry powder to taste

Heat the oil in a pan and seal the lamb on all sides for 3 - 4 minutes then set aside.


Sauté the onion in the pan for 2 - 3 minutes until it starts to become tender. Add the chili, curry leaves, garlic, ginger and turmeric and sauté for another minute. Add curry powder to taste and stir the lamb back into the pan. Add the tomatoes and stock and bring the curry to the boil. Simmer gently for about 90 minutes until the lamb is tender. Stir in the coconut cream and cilantro and simmer for another 10 minutes before serving. Serves 6

Corned Beef Hash

• 8 ounces corned beef, diced • 1 tablespoon oil • A few drops of Tabasco sauce • 1/2 teaspoon dried thyme • 1 ½ cups cauliflower (frozen works fine) • 1/2 onion, peeled and chopped

Bring a pot of water to the boil, add the cauliflower and cook for a few minutes until tender. Drain the cauliflower, rinse with cold water to cool it down, then make sure it's fully drained before coarsely chopping it. Heat the oil in a pan, add the onion, thyme and Tabasco. Cook this mixture until the onion is soft, stirring occasionally to make sure it doesn't stick. Then add the cauliflower and cook for a couple more minutes. Add the corned beef, stirring occasionally, and cook until the beef is well browned. Serve immediately. Serves 2


Crusted Swordfish

• 6 ounce swordfish steaks • 2 teaspoons chopped lemon zest • 2 teaspoons chopped fresh dill • 2 teaspoons chopped fresh parsley • 2 teaspoons chopped fresh chervil • 1 teaspoon cracked black pepper • 2 teaspoons Dijon mustard • 3 tablespoons oil • 2 cups cleaned fresh arugula (rocket) leaves • Freshly ground black pepper

Mix the lemon zest, dill, parsley, chervil and black pepper together in a small bowl. Grind some black pepper over the swordfish and then lightly brush one side with the mustard. Press the mustard coated side of the fish into the lemon and herb mixture. Heat some oil in a pan and cook the fish, coated side down, for about 4 minutes until the coating turns a golden brown color. Then turn the fish and cook the other side for about 3 minutes. Toss the arugula leaves in a tablespoon of oil and season to taste with the pepper. Serve the fish on a bed of leaves. Serves 2


Curried Meatballs

Curry Sauce: • 2 tablespoons oil • 1 onion, peeled and diced • 2 cloves garlic, pressed • 1 tablespoon ground ginger • 2 teaspoons ground cilantro • 2 teaspoons ground cumin • 1 teaspoon curry powder • 1 teaspoon chili powder (optional) • 2 cans chopped tomatoes (14 ounce) • 14 ounce can of coconut milk • 2 small carrots, peeled and chopped • Pepper to taste

Meatball: • 2 pounds ground beef • 1 egg • 1 clove garlic, pressed


• 1 tablespoon curry powder • Handful of fresh parsley • 1 tablespoon coconut oil

Heat the oil in a pan and add the onion, carrots, garlic and ginger. Sauté until the onions begin to soften then stir in the spices. Add the cans of tomatoes and simmer gently for 5 minutes. Next, add the coconut milk and simmer gently while you prepare the meatballs. Combine all the meatball ingredients - except the oil - in a large mixing bowl and combine. Then roll them into meatballs - you should be able to make around 24. Heat the coconut oil in a large skillet and gently add the meatballs. Cook them for around 6 minutes, turning occasionally. Pour the curry sauce over the meatballs and bring back to the boil and then simmer for about 15 minutes before serving. Serves 4

Duck with Fig Sauce

• 6 boneless duck breast halves, skin scored • 6 tablespoons oil • 5 tablespoons red wine vinegar (substitute lemon juice if you're being strict) • 2 tablespoons honey (optional) • 1 scallion, minced • 1 teaspoon chopped oregano • 1 teaspoon chopped sage • 3 large garlic cloves, minced • 2 teaspoons chopped thyme • Freshly ground pepper • 1/4 teaspoon ground allspice • 1 cup dry red wine • 1 cup chicken broth • 1 medium onion, peeled and minced • One 2-inch strip of lemon zest • 15 dried figs, quartered

Place the duck in a large bowl or baking dish, skin side up.


Put 2 tablespoons each of oil and vinegar in a bowl. Add in the scallion, sage, black pepper, allspice, oregano, 1 teaspoon of thyme and 2 minced garlic cloves. Pour the marinade over the duck then turn the duck over so that it is coated on both sides. Cover the bowl and refrigerate for 4 hours, turning the duck after about 2 hours. Remove the duck from the refrigerator and allow it to stand at room temperature for about 30 minutes. Place the wine, broth, onion, the remaining garlic, lemon zest, 1/2 teaspoon of thyme and a pinch of allspice in a pan. Bring the mixture to the boil and add the figs. Reduce the heat and simmer for about 25 minutes until the figs begin to soften. Remove the lemon zest. Remove about a third of the fig mixture and puree it before returning it to the pan. Add in the final 1/2 teaspoon of thyme and the remaining wine vinegar. Adjust the seasoning if necessary. Remove the duck from the marinade and pat it dry. Sauté the duck in a pan, skin side down, for about 4 minutes until it is golden brown. Turn the fillets and cook for about 3 more minutes until it is cooked to your liking. Set the duck aside and cover with foil to keep it warm. Let it rest like this for 5 minutes. To serve, thinly slice the duck and cover with the fig sauce. Serves 6

Filet Mignon • 2 beef fillets (6 ounce) • Olive oil (optional) • Freshly ground black pepper • Other seasoning to taste


Heat your oven to 400 degrees F, 200 degrees C, gas mark 6. Also heat a cast iron skillet for about 5 - 10 minutes until it gets very hot. Lightly coat the steaks with the black pepper and any other seasoning you're using. Sear all sides of the steaks for about 2 minutes per side. Remember to sear the edges of the steaks as well as the two larger flat surfaces. Leave the steaks on the skillet and, if desired, drizzle a little olive oil on top of the steaks. Place the skillet in the oven until your steaks reach your preferred doneness - allow approximately 7 - 10 minutes for rare steaks and increase the cooking time if you prefer them less rare. When they're done, remove them from the oven and allow them to rest, covered with foil, for about 5 - 10 minutes before serving. Serves 2

Flounder Fillets

• 2 pounds of flounder fillet, rinsed and dried • 4 cloves of garlic, minced • 4 tablespoons olive oil • 2 teaspoons dill • 1 teaspoon turmeric • Freshly grated black pepper • 2 carrots, peeled and thinly sliced • 2 tomatoes, diced • 2 tablespoons lemon juice • Oil

Place the flounder in a shallow baking dish.


Sauté the garlic in a little oil for a few minutes until it begins to turn a golden brown color. Turn off the heat and mix the dill and turmeric into the garlic then spread the mixture over the flounder. Place the carrots and tomatoes over the flounder, pour or squeeze the lemon juice over this and grate black pepper to taste. Cover the baking dish and cook at 325 degrees F, 170 degrees C, gas mark 3 for 15 - 20 minutes. The fish is ready to serve when you can easily flake it. Serves 4

Herb Roasted Chicken Breast

• 4 boneless/skinless chicken breasts, washed and dried • 1 tablespoon thyme, finely chopped • 2 cloves garlic, crushed • 4 tablespoons olive oil • Freshly ground black pepper

Make a marinade by mixing together 2 tablespoons of the oil, black pepper, garlic and thyme. Place the chicken in a bowl and pour the marinade over it, making sure it is completely coated. Leave to stand at room temperature for 15 - 30 minutes to allow the flavors to blend together. Heat the remaining oil in a pan and start to cook the chicken breasts over a low heat for about 25 - 30 minutes, turning regularly, until the chicken is cooked right through. Serves 4


Herb Roasted Rabbit

• 2 tablespoons olive oil • 1 rabbit, cut into 6 - 8 pieces • 1 medium onion, peeled and cut into slivers • 1 garlic clove, minced • 2/3 cup dry white wine (optional) • 1/2 teaspoon dried rosemary • Freshly ground black pepper • Oil

Heat your oven to 350 degrees F, 180 degrees C, gas mark 4. Brown the rabbit pieces in a pan for about 5 - 7 minutes per side until they turn a golden brown color. Transfer the rabbit to a baking pan. Add the onions to the pan and cook for another 7 - 8 minutes until the onion begins to turn a golden brown color, stirring occasionally. Then add the garlic and cook for another 2 minutes. If you are using wine, add this to the pan, otherwise use 2/3 cup of water. Bring the mixture to the boil, add the rosemary and simmer gently for 2 minutes. Pour the herb sauce over the rabbit and bake for about 45 minutes. Serves 4

Keema Curry

• 1 pound ground lamb • 1 onion, finely chopped • 1 green pepper, de-seeded and cut into thin strips • 2 green chili, de-seeded and finely chopped • 1 teaspoon ginger root, freshly grated • 2 cloves of garlic, finely chopped • 14 ounce can of chopped tomatoes


• 1 teaspoon turmeric powder • 1 1/2 teaspoon ground cumin • Curry powder to taste, 2 - 4 teaspoons • 1 pint stock • 2 tablespoons oil

Sauté the onion in the oil for about 5 minutes until it turns translucent, stirring regularly. Add the ground lamb and continue to sauté the mixture for another 8 - 10 minutes until the lamb turns brown, stirring regularly. Add the garlic, chili and green pepper and sauté for 5 minutes, stirring regularly. Add the spices and sauté for another 2 minutes, stirring regularly. Add the curry powder, tomatoes and stock. Bring the mixture to the boil, cover the pan and simmer for an hour before serving, stirring occasionally. Serves 2-4

Key Lime Chicken Breasts

• 4 chicken breasts • 1/2 cup olive oil • 1/2 cup fresh lime juice • 2 cloves garlic, minced • 1 tablespoon onion, minced • 2 teaspoons dried tarragon • 1/4 teaspoon black pepper

Place all the ingredients except the chicken in a bowl and mix them thoroughly together. Put the chicken in a separate bowl and pour the marinade over it. Gently stir to make sure that the chicken is thoroughly coated then cover the bowl and leave in the refrigerator for at least 30 minutes to allow the flavors to infuse. Remove the chicken from the bowl and grill the chicken pieces for 15 - 20 minutes, turning at least once, until the chicken is thoroughly cooked. Serves 4


Lamb Skewers

• 1 ½ pounds lamb mince • Half a cup of cashew nuts, roughly chopped • 1 teaspoon cumin seeds • 1 teaspoon paprika • 1 handful of fresh chopped cilantro • Freshly ground black pepper to taste

Mix all the ingredients together well until the mixture is firm enough to form small clumps. Divide the mixture into portions and roll each one out into a sausage shape. Push a kebab skewer through the center of each kebab. Place the kebabs in a refrigerator for an hour to allow them to firm up. Grill or barbecue the kebabs for about 8 - 10 minutes until cooked right through. Makes 6 - 10


Leg of Lamb

• 3 pound leg of lamb • 1 cup red wine

Spice rub: • 1 tablespoon chili powder • 1 tablespoon ground cumin • 1 tablespoon ground black pepper • 1 ½ teaspoons dried oregano • 1/2 teaspoon cayenne pepper • 1 tablespoon garlic powder

Mix all the spice rub ingredients together in a small bowl. Rub the spice mix into the lamb and leave it covered in a refrigerator for at least 6 hours or overnight. Put the leg of lamb in a slow cooker and pour the wine over it. Cook on low for 6 - 8 hours until the lamb is tender. Serves 4

Lamb Balls

• 1 pound ground lamb • 2 cloves garlic, finely chopped • 2 tablespoons fresh parsley, finely chopped • 2 teaspoons oregano • 2 teaspoons cinnamon • Freshly ground black pepper

Heat your oven to 350 degrees F, 180 degrees C, gas mark 4. Mix all the ingredients together in a bowl. Form the lamb mixture into 1 inch meatballs and place them on a lightly greased baking dish. Place in the oven for 20 - 30 minutes until they are cooked through. Serves 3 - 4


Lamb Cawl

• 1 ½ pounds diced lamb • 1 medium onion, chopped • 4 leeks, chopped • 1 parsnip, chopped • 1 small swede, chopped • 3 tablespoons chopped fresh parsley • Water

Place the all the ingredients except the parsley in a pan and cover them with water. Bring the pan to the boil, cover and simmer gently for 90 minutes until the lamb becomes tender and the vegetables are cooked through, stirring occasionally. If any foam comes to the surface during cooking, skim it off. Stir in the parsley and simmer for 3 - 4 minutes before serving. Serves 4

Lemon Chicken

• 3 chicken breasts, boned and skinned • 1/4 cup lemon juice • Garlic powder to taste • Oregano to taste • Paprika to taste • 1/2 cup mushrooms, chopped

Place all the ingredients in a slow cooker and cook on high for 4 hours. Serves 4


Marinated Beef

• 2 pound beef flank steaks Marinade: • 2 tablespoons olive oil • 1/2 cup lime juice • 4 cloves garlic, crushed • 2 tablespoons dried oregano • 1/2 teaspoon freshly ground black pepper

Combine the marinade ingredients together in a bowl. Add the steaks and make sure that they are well coated. Cover the bowl and leave in a refrigerator for 2 - 3 hours. Remove the steaks from the marinade and grill them for about 6 - 7 minutes each side until they are cooked to your liking. Brush the steaks with the marinade once or twice per side during cooking. Serves 4

Marinated Pork Chops

• 4 pork chops, marinated • 2 pears, quartered and cored • Freshly ground black pepper • 8 ounces cherry tomatoes

Marinade: • 4 large sprigs of rosemary, pounded • 2 garlic cloves, crushed • 4 tablespoons olive oil • 3 lemons, juiced • Freshly ground black pepper


Mix all the marinade ingredients together in a bowl then add the pork chops, making sure they are fully coated. Cover and place in a refrigerator for 1 - 2 hours. Heat your oven to 325 degrees F, 170 degrees C, gas mark 3. Place the chops, marinade and pear quarters in a baking tray, adding black pepper and other seasoning to taste. Bake for 35 minutes then mix in the cherry tomatoes. Return to the oven and cook for 10 - 20 minutes until the chops are cooked through. Serves 4

Meatloaf

• 2 pounds ground beef • 2 large eggs • 2 apples, cored and chopped • 1 onion, peeled and chopped • 2 cloves garlic, minced • 1 tablespoon mustard powder • 2 tablespoons Worcestershire Sauce • 1 tablespoon parsley • 1 tablespoon basil • Freshly ground black pepper to taste

Heat your oven to 375 degrees F, 190 degrees C, gas mark 5. Put all the ingredients in a large bowl and mix them thoroughly together. Press the mixture into a loaf pan and loosely cover the pan with tin foil. Bake for 50 - 60 minutes until thoroughly cooked. Serves 4


Medieval Chicken

• 1 chicken, about 2 ½ to 3 pounds • 2 cups water • 1/2 cup paprika • 1/2 cup garlic granules • 2 cups lemon juice • 1/2 cup lemon pepper • 1/4 cup Italian spice

Heat the oven to 375 degrees F, 190 degrees C, gas mark 5. Combine all the ingredients together except the chicken then cover the chicken completely with the marinade. Give the marinade 5 - 10 minutes to infuse its flavor. Roast the chicken for about 1 hour 15 minutes to 1 hour 45 minutes until it is cooked through and the juices run clear. Serves 2 - 4

Mexican Chicken Thighs

• 6 boneless skinless chicken thighs • 1 tablespoon minced garlic • 1 1/2 teaspoons ground cumin • 1/2 teaspoon dried oregano • 1/4 teaspoon fresh ground pepper • 2 tablespoons oil

Mix all the ingredients except the chicken and oil together on a large plate. Place the chicken thighs on top of the seasoning and turn them once so that they are seasoned on both sides. Heat the oil in a pan and cook the chicken thighs for 7 - 8 minutes per side until they are cooked through. Serves 6


Moroccan Chicken

• 1 teaspoons paprika • 1 teaspoon ground cumin • 1 teaspoon ground ginger • 1 teaspoon turmeric • 1/2 teaspoon cinnamon • 1/4 teaspoon freshly ground pepper • 2 tablespoon olive oil • 3 pounds chicken thighs/legs • 3 cloves garlic, minced • 1 onion, chopped • Peel from 1 lemon, cut into thin strips • 1 cup green olives, pitted • 1/2 cup water • 1/2 cup raisins • 1/4 cup chopped fresh cilantro • 1/4 cup chopped fresh parsley

Mix the spices together and coat the chicken pieces with them. Leave covered in a refrigerator for an hour to allow the flavors to be absorbed. Heat the oil in a pan and brown the skin side of the chicken for 5 minutes on a medium-high heat. Reduce the heat, turn the chicken pieces and add the garlic and onion. Cover the pan and sauté for about 15 minutes until the onions are cooked through. Turn the chicken pieces over again and all the remaining ingredients except the cilantro and parsley. Add half a cup of water and bring to the boil. Cover and simmer gently for about 30 minutes until the chicken is cooked through. Stir in the cilantro and parsley immediately before serving. Serves 4 – 6


Pan Fried Trout with Mussels

• 1 whole trout, filleted and pin bones removed • Freshly ground black pepper • 2 tablespoons olive oil • 1 shallot, finely diced • 2 star anise • 1 small bunch baby carrots, trimmed • 12 baby leeks, trimmed and halved • 8 ounces baby turnips, scrubbed and quartered • 8 ounces clams, washed well, beards removed (discard any open clams) • 8 ounces mussels, washed well, beards removed (discard any mussels that

do not close when tapped) • 1 cup white wine (optional) • 1 cup fish stock • 1 cup curly kale, finely sliced • 2 tablespoons chives, finely chopped • 2 tablespoons chervil, finely chopped

Grind the pepper onto the flesh side of the trout fillets. Heat the oil in a pan and add the trout, initially placing it skin side down. Cook the trout for about 2 minutes per side and then take it out of the pan. Remove the skin from the trout and cut each fillet into 4 pieces. Cover with foil to keep it warm. Sauté the shallot and star anise for 1 minute then add the carrots, leeks and turnips. Sauté the mixture together for another 2 minutes. Add the wine and stock and bring the mixture to the boil. Simmer until the liquid has reduced by about half then add the clams, mussels and kale and bring the mixture back to the boil. Cover the pan and simmer gently for 2 - 3 minutes until the clams and mussels have opened. Discard any that have not opened. Stir in the chives and chervil before serving over the trout. Serves 4


Peppered Beef Tenderloin

• 1 beef tenderloin, about 3 pounds • 3 tablespoons freshly ground black pepper • 2 tablespoons olive oil • 1 tablespoon grated lemon peel • 2 garlic cloves, minced

Heat your oven to 425 degrees F, 220 degrees C, gas mark 7. Mix all the ingredients except the beef tenderloin together. Rub the coating into the beef. Place the tenderloin on a lightly greased rack and put the rack onto a foil lined roasting pan. Bake the tenderloin uncovered for 45 - 60 minutes until it reaches your desired doneness. Remove the roast from the oven, cover with foil and allow to rest for 10 minutes before carving and serving. Serves 10 - 12

Peppered Chicken

• 6 boneless chicken breasts, cut into bite-sized pieces • 3 tablespoons oil • 1 teaspoon peeled and finely grated root ginger • 2 garlic cloves, crushed • 1 teaspoon coarsely ground black pepper • 1 teaspoon ground white pepper • 1 medium onion, finely chopped • 2 fresh green chilies, seeded and slit lengthways • 1 teaspoon lemon juice • 1 ounce cilantro leaves, chopped


Mix the ginger, garlic, black and white pepper together with one tablespoon of oil and rub this mixture into the chicken pieces. Put the chicken into a bowl, cover and leave in a refrigerator for 30 - 60 minutes. Heat the remaining oil in a pan and sauté the onion for 2 - 3 minutes until it starts to soften. Add the chicken pieces and gently sauté for about 10 minutes. Add the green chilies and 1 cup of boiling water. Cover the pan and simmer for 10 minutes. Stir in the lemon juice and cilantro leaves just before serving. Serves 6

Salmon Fish Cakes

• 8 ounces salmon fillet, diced • 1 small red onion, peeled and finely chopped • 2 cloves garlic, crushed • 1 egg • 2 teaspoons Thai red curry paste • 1 tablespoon fresh coriander leaves, chopped • 1 tablespoon sesame seeds • 1 teaspoon coconut or olive oil

Mix all the ingredients - except the oil - together until well combined. A food processor is good for this. Heat the oil in a large frying pan and drop in heaped tablespoons of the mixture. Flatten the fish cakes with the back of a spoon. Cook on a medium heat, turning when the first side of the fish cakes are browned, which is usually 2 - 3 minutes per side. Serve immediately. Serves 2


Salsa Chicken

• 1 boneless, skinless chicken breasts, cut into halves • 1 teaspoon chili powder • 2 teaspoons dried oregano • 1 teaspoons paprika • 2 teaspoon olive oil • 1/2 cup water • 2 medium tomatoes, chopped well • 12 olives, chopped coarsely • 1 tablespoons capers, drained • 2 tablespoons roasted red peppers, cut into very thin strips • 3 garlic cloves, minced • Black pepper to taste

Mix the chili powder, oregano and paprika together and rub this mixture into both sides of the chicken breasts. Heat the oil in a large pan and cook the chicken for about 10 - 12 minutes, turning once, until it is cooked through. Transfer the cooked chicken onto a warm plate and cover with tin foil Put the remaining ingredients in the pan and bring to the boil, stirring continuously. Reduce the heat slightly and continue to cook for 3 minutes so that the sauce begins to thicken. Serve the salsa over the chicken breasts. Serves 2


Seekh Kebabs

• 1 pound finely minced lamb • 1 onion, peeled and chopped • 2 ounces ginger, finely chopped • 1 clove garlic, finely chopped • 1 cup mint leaf, chopped • 2 green chilies, deseeded • 1 teaspoon garam masala • Pinch of red chili powder • Fresh cilantro leaves • Oil

Heat your oven to 400 degrees F, 200 degrees C, gas mark 6. Put all the ingredients except the oil, onion and cilantro leaves in a bowl and mix them together well. Form the kebab mixture into long sausage shapes and place them onto long skewers. Put the skewers on a rack in a roasting tray and bake on one side for about 12 minutes. Turn the kebabs over, baste with a little oil and bake for another 5 minutes until cooked through. Transfer the kebabs to a grill, baste them again and grill for 2 - 3 minutes until they are cooked through. Remove the kebabs from the grill, slice them and set aside. Heat some oil in a pan and Sauté the onions until they become translucent then add in the sliced kebabs and cook for another minute before serving. Makes 4


Sizzled Sea Bass

• 6 sea bass fillets, about 5 ounces each, skin on and scaled • Oil • 1 - 2 inches of ginger, peeled and grated • 3 garlic cloves, pressed • 3 red chilies, deseeded and thinly sliced • 1 bunch scallions, shredded long-ways • 1 tablespoon wheat free soy sauce (optional)

Slash the skin of the sea bass fillets 3 or 4 times per fillet. Season with freshly ground pepper. Heat some oil in a pan and fry the fillets, skin side first, for about 5 minutes until the skin begins to turn crispy then turn them over and cook for another minute or so until the fish is cooked through. Set the fish aside and cover with foil to keep it warm. Add some more oil if necessary and sauté the garlic, ginger and chilies for 2 - 3 minutes until the turn a golden brown color. Remove the pan from the heat and stir in the scallions before serving the sauce over the fish. Serves 6

Sloppy Joes

• 1 pound ground meat • 1/2 medium onion, chopped • 2 cloves of garlic, minced • 1 large bunch of arugula • 2 tablespoons of oil • 14 ounce can of chopped tomatoes • Curry powder and paprika to taste


Heat some oil in a pan and sauté the onions and garlic for 4 - 5 minutes until they start to turn a golden brown color. In a separate pan, heat some oil and sweat the arugula for a few minutes until the leaves start to wilt. Add the meat to the onion mix and stir for 4 - 5 minutes until the meat turns brown. Add the meat, tomatoes and spices to the arugula pan and simmer gently for 5 - 10 minutes until the meat is cooked through, stirring regularly. Serves 2 - 4

Spiced Beef Ribs

• 12 beef short ribs (about 3.5 pounds) • 2 star anise • 3 bay leaves • 1 small bunch parsley • 1 onion, peeled and roughly chopped • 1 carrot, peeled and roughly chopped • 1 teaspoon Chinese five-spice • 1 teaspoon crushed chili flakes


• 1 teaspoon crushed black peppercorns • 3 cloves garlic, crushed • 4 scallions, finely chopped

Place all the ingredients in a large pan and barely cover them with water. Bring the mixture to the boil and gently simmer for about 90 minutes until the beef is tender. Heat your deep fat fryer to 375 degrees F, 190 degrees C. Remove the ribs from the water and pat them dry. Then gently place them in the fat fryer and cook for about 2 - 3 minutes until they are golden brown in color. Serves 4 - 6

Steak and Ale

• 1/2 tablespoon oil • 2 pounds braising steak, cut into chunks • 2 garlic cloves, crushed • 1 large onion, peeled and chopped roughly • 2 large carrots, peeled and chopped into slices • 1 pint ale • Beef stock • 1/2 teaspoon chili powder • 2 teaspoons dried thyme • Freshly ground black pepper

Sauté the oil and garlic in the oil for 2 - 3 minutes until they start to become tender then add the steak and cook for a further 4 - 5 minutes until the steak is sealed, turning regularly. Pour in half the ale, bring to the boil and simmer for a minute. Then add the remainder of the ale together with the thyme, chili and black pepper. Add the chopped vegetables and enough stock to just cover the ingredients.


Bring to the boil, cover and simmer gently for about 90 minutes until the steak is tender, stirring occasionally. Towards the end of the cooking time, you may want to increase the heat, remove the cover and allow the sauce to thicken. Serves 4

Stir Fried Chilli Beef

• 1/2 pound sirloin or fillet steak, sliced • 1 teaspoon ground black pepper • 1 tablespoon oil • 1 red chili, de-seeded and shredded • 2 garlic cloves, crushed • 1 teaspoon chopped fresh ginger • 1 large carrot, cut into strips • 1 celery stick, cut into strips • 1 red pepper, seeded and sliced • Pinch of five-spice powder • 1 tablespoon wheat free soy sauce • 1 teaspoon wheat free hoisin sauce • 2 spring onions, shredded

Season the meat with the black pepper and fry the peppered steak in a pan or wok for 1 - 2 minutes until it is sealed. Add the celery, chili, garlic, ginger, pepper and five spice and stir fry for another 2 minutes. Add the remaining ingredients and stir fry for another 2 - 3 minutes until the meat is cooked. Serves 2


Stuffed Peppers

• 4 bell peppers, top cut off, seeded, sliced in half lengthways • 2 tablespoons olive oil • 2 large onions, peeled and chopped • 2 cloves garlic, crushed • 14 ounce can of chopped tomatoes, drained • 1 teaspoon paprika • 1/2 teaspoon chili powder • 1/2 teaspoon cayenne pepper • 1 pound ground beef

Heat the oil in a pan and cook the onions until they soften and turn almost clear. Add in the garlic and cook for another couple of minutes. Add the ground beef and cook through. Drain off any excess fat and then add the tomatoes and spices. Continue cooking until the beef is cooked through, then take off the heat and set aside. Heat the oven to 350 degrees F, 180 degrees C, gas mark 4. Lightly grease an oven dish and place the peppers on it. Spoon the beef mixture into the peppers and cook for between 30 and 40 minutes. Serves 4

Tandoori Chicken

• 3 pound chicken, cut into serving pieces • 1/2 cup coconut milk • 2 tablespoons lemon juice • 1 tablespoon minced garlic • 1 tablespoon peeled and grated ginger root • 1 tablespoon ground cumin • 1 teaspoon ground coriander • 1/2 teaspoon cayenne pepper


• 1/4 teaspoon ground cardamom • 1/4 teaspoon ground cloves • 1/4 teaspoon fresh-ground black pepper

Combine all the ingredients except the chicken to make a marinade. Prick the chicken all over with a fork and then cut into the flesh with a sharp knife to let the marinade flavor spread as much as possible. Put the chicken into a bowl and pour the tandoori mix over it. Rub the mix into the chicken so that it is thoroughly coated with the tandoori mix. Cover the bowl and leave in the refrigerator for at least 8 hours or overnight. Heat your oven to 450 degrees F, 230 degrees C, gas mark 8. Place the chicken on a rack in a roasting pan, brush it with a little oil and cook for around 25 - 30 minutes until the juices run clear. Turn the chicken once during the cooking process. Serves 4

Thai Fish Cakes

• 1 pound boneless white fish fillets, chopped • 1/4 cup fresh chopped cilantro • 3 green shallots, trimmed and chopped • 1/2 large red chili, de-seeded and chopped • 2 teaspoon finely grated lemon rind • 1 tablespoon chopped fresh ginger • 1 garlic clove, chopped • 1 egg • 1 pound baked sweet potato • Freshly ground black pepper to taste


Place all the ingredients except the sweet potato and black pepper in a food blender and process until they are mixed well. Add in the pepper and sweet potato and continue to process until the mixture resembles a paste. Spoon the paste into 20 small balls and flatten these so that they make a pattie. Put the fish cakes, covered, in the refrigerator for at least an hour. Heat some oil in a pan and cook the fish cakes for about 3 minutes on each side until they turn a golden brown color. Depending on the size of your pan, you may need to cook them in batches. Serve garnished with cilantro and lemon. Makes 20

Thai Turkey Stir Fry

• 1 pound turkey breast steaks, cut into thin strips • 2 cups kale, torn into bite sized pieces • 1 red onion, peeled and sliced • 2 garlic cloves, peeled and sliced • Juice of 1 lime • 1 teaspoon chili powder • 1 red chili, de-seeded and finely chopped • 1 tablespoon fish sauce • Handful mint, roughly chopped • Handful cilantro, roughly chopped • Oil

Heat the oil in a large pan or wok and stir fry the turkey for 2 minutes until it turns a golden brown color. Add the kale, onion and garlic and stir fry for another 5 minutes until the kale wilts and the onion becomes tender. Stir in the rest of the ingredients except the mint and cilantro and stir fry for 3 more minutes. Add the herbs just before serving. Serves 3 - 4

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