Tortilla Espanola (spanish omelet)

Core Plan

Serves 2-4

This is a tasty dish that can be made for breakfast, lunch or dinner. It is a great way to use up potatoes and you should always have eggs on hand. It is super simple to make and tastes amazing. The smoked paprika gives it a unique flavor.

1 tablespoon avocado oil
2 large organic red potatoes, peeled and thinly sliced
Sea salt and pepper to taste
¼ teaspoon smoked paprika, or to taste
1/4 – 1/2 cup sweet  onion, thinly sliced
6 free range eggs
1 teaspoon avocado oil
1 bunch fresh parsley, coarsely chopped (optional)

Preheat an oven to 350 degrees

In an ovenproof skillet (I use cast iron) over medium heat, heat 1 tablespoon of avocado oil and place the potatoes into the hot oil. Season with salt and pepper, and sprinkle with smoked paprika. Pan fry the potatoes, stirring and tossing occasionally, until they are beginning to get soft, about 8 minutes. Add the onion, and cook, stirring occasionally, until the potatoes and onion are slightly browned and the onion is translucent, about 10 more minutes. Take the skillet off the heat, and allow to cool for about 5 minutes.

Beat the eggs in a large bowl. Stir in the parsley, add the potato-onion mixture, and combine.

If the skillet is dry, heat another tablespoon of avocado oil on medium heat then pour in the egg-potato mixture into the hot skillet. Reduce heat to medium-low, to let the mixture set a bit. 

Take the skillet off the burner and put into the preheated oven, and bake until the top is golden brown, about 5 minutes. A toothpick inserted into the center should come out clean. Cut into pie-shaped pieces, and serve hot.

Kerala Chicken/potato curry

Core Plan

Serves 6

This is a dish that originates from the southern region of India and hinges on an amazing array of spices.  It is worth the work to toast the whole spices and grind them to increase the pop of the flavors.  Adjust the spice accordingly. (For me, the heat of the chilis only enhances the dish).

3-4 lbs organic bone-in, skin-on chicken thighs

10 organic baby new potatoes

1 can full fat coconut milk

1/4 cup apple cider vinegar

Rub (ideally use the whole spices, toast them and grind them.  If you are unable to find them, use ground) 

2 tablespoons whole fennel seeds (1 1/2 tablespoons ground)

10 green cardamom pods (1/2 tsp ground)

6 whole cloves (3/4 teaspoon ground))

1 cinnamon stick, broken in half (1 teaspoon ground)


1 medium onion, thinly sliced (about 2 cups)

2 serrano chiles, stems removed and cut in half lengthwise

8 cloves garlic, pressed or minced

2 inch piece of ginger, minced or microplaned

2 tablespoons ground coriander

2 teaspoons ground turmeric

2 tablespoons paprika

1/8 – 1/4 teaspoon cayenne pepper

12 fresh curry leaves OR zest of one lime OR 6 fresh bay leaves 

Finishing Ingredients

2 tablespoons coconut oil

2 shallots, thinly sliced

2 teaspoons whole mustard seeds

2-4 dried red chilies (I used Thai bird eye chilies)


Separate the chicken thigh from the bone and cut each piece in half.  Leave whatever meat is left on the bone and transfer the bones and the thighs into a large dutch oven.  

Prepare the rub by putting the fennel seeds, cardamom pods, whole cloves and cinnamon stick in a small skillet.  Cook over medium heat while stirring about a minute or until just fragrant. Remove from the heat and let cool.  Once cool, process in a spice grinder or coffee grinder until a course powder forms (this may take 30-40 seconds).  Add the rub to the chicken and massage it over all of the pieces.  

Prepare the marinade by adding the onion, Serrano chiles, garlic, ginger, coriander, paprika, turmeric and curry leaves or lime zest or bay leaves to the pot and combining well until the chicken is evenly coated. Cover and chill at least 30 minutes or 12 hours.

Remove the chicken from the refrigerator and let stand at room temp for 30 minutes to an hour based on how long you kept it in the refrigerator.  

Cut the potatoes in half and place them around pot and between chicken pieces.  Pour in about 1/2 cup of water and place over low heat about 40 minutes, stirring every 10 minutes or so.  As it starts to cook, the chicken will release moisture and juices should start to rise.  Once the chicken and potatoes are tender, add the coconut milk and vinegar.  Bring to a simmer and cook until chicken easily pulls away from the bone, about 10-20 minutes.  Remove from the heat.  Fish out the bones and scrape off the meat if you wish before serving or simply leave them in the pot.

Prepare the finishing ingredients by heating the coconut oil in a skillet over medium heat until hot.  Add shallots and cook, stirring often until slightly browned (4-5 minutes), Stir in mustard seeds and curry leaves or lime zest and dried red chilies.  Stir constantly and cook until the mustard seeds start to pop.  Take about 1/4 cup of the liquid from the pot of chicken and pour it into the skillet to get all of the bits out of the skillet and pour it all back into the chicken pot.  Season with salt to taste.

Serve with brown rice or cauliflower rice.

Recipe inspired by Kerala Chicken Curry recipe in Southern Living April 2021

American Chop Suey

Advanced & Core Plan

Serves 4-6

Stovetop or InstantPot

This dish is sometimes called American goulash and is a go-to dish for American families for decades. I remember my mom making it often. It is a favorite because it is tasty and satisfying and uses ingredients that you can always have on hand. I have elevated the nutrition by using lentil elbow macaroni instead of regular semolina pasta.

We like ours with a little spice so we add hot sauce or spicy paprika.


3 tablespoons coconut oil

1 yellow onion, diced

1 organic green bell pepper, diced

2 stalks organic celery, diced

2 cloves garlic, pressed

1 lb grass fed beef

28 ounce can organic crushed tomatoes

3 cups grass fed beef broth or free range chicken broth

2 teaspoons sea salt

2 teaspoons italian seasoning

1 teaspoon black pepper

1 teaspoon dried basil

1/4 teaspoon ground nutmeg

1 lb lentil elbow macaroni (I used tolerant brand)


1-2 tablespoons of hot sauce

1 teaspoon spicy paprika

topping: Parmesan cheese


Boil water and cook pasta per package directions.

Sautee onions, peppers, and celery in coconut oil until softened. Add garlic and sautee for another minute. Add ground beef and brown with the veggies then add the seasonings.

Add tomatoes and broth and continue to simmer on low/med.

After about 30 minutes, stir in the cooked pasta and serve.


Put InstantPot on sautte and cook onions, peppers, and celery in coconut oil until softened. Add garlic and sautee for another minute. Add ground beef and brown with the veggies then add the seasonings.

Add tomatoes and broth and combine well.

Add macaroni but DO NOT STIR…just press the noodles down into the liquid so they are completely immersed.

Set InstantPot to pressure and pressure cook for 5 minutes.

Quick release and open the lid.

Stir the contents and serve.

greek style Lamb burgers

Core and Advanced Plan

Makes 8 burgers

These are very easy and full of flavor. You can swap out tons of different ingredients and side condiments to make it different every time.

Shown here with grilled cauliflower, baked feta/sundried tomato/kalamata olive and spicy harissa sauce
  • 2 lb ground lamb
  • 1 small red onion, grated
  • 2 garlic cloves, minced
  • 1/2 cup crumbled feta
  • 1 cup chopped fresh parsley
  • 10 mint leaves, chopped or 1/4 teaspoon dried mint
  • 2 ½ tsp dry oregano
  • 2 tsp ground cumin
  • ½ tsp paprika
  • Sea salt and black pepper

Optional add ins:

  • ½ tsp cayenne pepper,
  • chopped black olives
  • pistachios, finely crushed
  • chopped spinach

Side: Baked Feta, Sundried Tomatoes, Chopped Calamata Olives

Put all ingredients in a ramekin or small baking dish and bake at 350 for 20-25 minutes. Stir. Serve on top of burgers or as a dip

Serve with spicy harissa

chicken tender salad with spicy bbq dressing

Spring and summer are a great time to elevate your salad game. Salads are a great way to get in raw vegetables and add in some quality protein and mix it up with different dressings. This is a simple salad that is packed with flavor. It reminds me of a summer BBQ party. You can make the chicken tender recipe ahead, serve it for dinner one night and for lunch the next day on this salad. You could also make them ahead and freeze them.

Shown here with tomatoes, onions, grass fed cheese and Kombucha


Use this Chicken Tenders recipe which can be made ahead. Click Here


1/4 cup BBQ sauce (check for no sugar – I like Noble Made – see pic)

2 tablespoons Dijon mustard

2 tablespoons apple cider vinegar

1/2 cup avocado mayonnaise

1-3 teaspoons sriracha (check ingredients – I like PaleoChef brand – see pic), you can add more to taste

Optional: add in some stevia or monkfruit sweetened maple flavored syrup to add a bit of sweetness


Chopped romaine

1 cup organic cherry tomatoes

1/2 cup sliced red onions


Toasted Sliced Almonds

Chopped Avocados

Grass Fed Cheese