Grass-Fed Salisbury Steaks

Advanced & Core Plan
Serves 4-6
This is a recipe I distinctly remember being on my moms recipe rotation.  It is a comfort food for sure.  This oven-baking method and flourless gravy makes it super easy and amazingly healthy.
I have pleasant memories of this dish but for those of you having nightmarish flashbacks of school lunch or TV dinner Salisbury Steak, give this recipe a chance.  It will be worth it.
2 lbs grass-fed, grass-finished ground beefIMG_8937
2 organic eggs
1 cup almond meal
1 tsp black pepper
1 tsp sea salt
1 tsp ground mustard
1 tsp onion powder
½ tsp fresh grated nutmeg
3-4 cups grass fed beef broth, preferably homemade (The crockpot method is very simple)
1 tsp black pepper
Coconut cream from 1 can of coconut milk (Chilled for at least an hour so that the cream separates.  Open the can and pour the watery portion into a bowl for a separate use) and combine with 1 tsp vinegar or lemon juice + 1/8 tsp salt (to make a sour cream like taste) or organic sour cream
4 tsp arrowroot powder
1 package sliced mushrooms, sliced
Preheat oven to 350 degrees.
Combine all of the “steak” ingredients in a large bowl.  Separate into 9 equal patties, pressed a little thinner than a hamburger and place in two large glass baking dishes.  Bake for about 25 minutes or until cooked through.
Meanwhile, combine the broth, pepper, and mushrooms if desired in a saucepan and heat to a simmer.  Add coconut milk and then take a ladleful of broth and mix it with the arrowroot powder in a separate, smaller bowl (if you try to put the arrowroot powder directly into the pan, it will form clumps).

Coconut-Lime Chicken and Cauliflower “Rice”

Advanced & Core Plan
Serves 4
This is a fabulous recipe loaded with fresh, healthy ingredients.  The fresh lime juice gives the chicken a light, tangy taste and the creaminess of the coconut makes for a delightful sauce.  It is a quick meal that tastes amazing.  The cauliflower in place of the rice will be a pleasant surprise.
IMG_8936Coconut-Lime Cauliflower “Rice”
1 head cauliflower, processed in a food processor to a rice like consistency

½  water
¾ can coconut milk
½ teaspoon salt
½ teaspoon organic lime peel (use a microplane or small grater) * grate the lime peel before juicing the limes
dash stevia, optional
½ teaspoon green curry paste, optional
Lime Spiced Chicken
¼ cup lime juice
2 tablespoons liquid aminos
1 tablespoon organic lime peel (use a microplane or small grater)
1 tablespoon fresh ginger root, minced or grated
1 tablespoon brown rice vinegar
dash stevia, optional
2 tablespoons coconut oil
1 teaspoon sesame oil
1/ cup flaked coconut
1 tablespoon fresh cilantro or parsley, minced
Finely chopped fresh jalepeno, optional

In a large saucepan, bring the cauliflower, water, coconut milk, salt, stevia (optional) and curry paste (optional) to a boil. Reduce heat; and simmer for 15-20 minutes or until liquid is mostly absorbed and cauliflower is tender.

In a small bowl, combine the lime juice, liquid amino, lime peel, ginger, vinegar and stevia.

In a large skillet, sautee chicken in coconut oil until no longer pink. Add lime mixture to the pan. Mix well.

Put cauliflower rice on a plate and place chicken on top.  Sprinkle with coconut, cilantro/parsley, and jalepeno.

Raw Veggie Pad Thai

This is a great raw recipe that is tasty, filling, and satisfying and most of all, healthy.  It is a great go-to recipe for a quick lunch or to take on the go since no heating is necessary.  Most pad thai recipes contain sugar and damaged oils so this is a great way to control ingredients and use your favorite vegetables, flavors, and level of spice.  This is also a great recipe for supporting your body’s ability to detoxify.  Cabbage, cauliflower, cilantro, nuts/seeds, lemon juice, garlic and ginger are all extremely detoxifying foods, especially in their raw form.

raw pad thai

  • 3 organic, non-gmo zucchini
    • 2 organic carrots (core plan only)
    • 2 green onions, chopped
    • 1 cup shredded purple cabbage
    • ½ organic bell pepper
    • 1 cup cauliflower florets, chopped small
    • 1 cup bean threads
    • ½ cup chopped cashews, almonds, pecans, walnuts, or a mixture of nuts
    • ½ cup chopped fresh cilantro
    • sprinkle of sesame seeds


    • ¼ cup tahini
    • ¼ cup almond or cashew butter
    • ¼ cup liquid amino or coconut aminos
    • 2 tbsp lime or lemon juice
    • 2 tbsp coconut milk
    • 1 clove garlic, minced
    • 1 tsp fresh ginger root, grated
    • 1/2 teaspoon curry powder
    • dash red pepper flakes, optional



IMG_3221Cut the zucchini into long strips with a mandolin and stack 2-3 slices at a time and cut into linguini sized “noodles” or use a vegetable spiral slicer Set aside.  Use a the julienne insert on a mandolin or a vegetable slicer to cut the red pepper and carrots.  Slice the cabbage very thin then chop the cauliflower and green onions.  Mix all of the vegetables in a large bowl.

Whisk sauce ingredients in a bowl and mix well.  Pour over the vegetables and toss.  It is best to let marinate for 8-12 hours but it can be eaten right away.

Note:  the sauce will be thick at first but will absorb the water from the vegetables. If needed, add a tablespoon or two of filtered water.

Advanced Plan Lasagna

This is amazingly hearty and replaces the traditional lasagna dish perfectly and has two options for “noodles”.  Impress your friends with this one!

Advanced & Core Plan

Serves 6-8

zucchini lasagnaOption 1:  ZUCCHINI

2-3 organic zucchini

Use a mandolin to slice the zucchini longways into “noodles”.



Option 2:  CREPES

You can make the crepes ahead and either store them in the fridge or freezer.  Crepes can be a little tricky to make because they are very thin and fragile.  The great thing about using them in this recipe is that it doesn’t really matter what they look like.  You will be cutting them up anyway.  Use this opportunity to practice making them.  The trick is to have the skillet hot enough and to disperse the batter very thinly over the bottom of the skillet.

6 large organic eggs
1 cup unsweetened almond milk or 1/2 cup coconut milk + 1/2 cup water
3 tablespoons coconut flour, sifted
2 teaspoons melted coconut oil or butter
1 teaspoon arrowroot powder
¼ teaspoon sea salt
Coconut oil or butter for pan
(makes about 10 crepes)

Whisk all of the ingredients together in a bowl. Let the batter sit while you heat a skillet.  (preferably cast iron or non-toxic enameled surface).  Pour ¼ cup of the batter into the hot pan and turn in a circular motion to spread the batter evenly and thinly around the pan. .  You do not want to have any open spots.  Cook for about a  minute or until the edges start to lift. Gently work a spatula under the crepe and flip it over. Cook on the second side for 15-20 seconds and then remove.
Add a bit more oil to the pan each tome and continue with the remaining batter, stacking the crepes on a plate as you work.


2 lbs grass fed ground beef
2 jars organic pasta sauce (check ingredients for sugar and additives)


8 oz. organic ricotta cheese (optional) OR melt 1 cup fontina cheese plus 1/2 cup cream cheese (optional)
4 cups organic mozzarella cheese, shredded

Heat oven to 350 degrees.

Heat a large skillet and brown ground beef until no longer pink.  Drain off fat.  Add pasta sauce and stir to mix.  Set aside.

When ready to assemble the lasagna, put a layer of meat sauce on the bottom of a 9×13 glass baking dish.  Add a layer of zucchini or crepes, cutting as necessary to make a layer.  spread with ricotta or fontina mixture, if using and sprinkle with shredded mozzarella.  Add another layer of meat sauce, zucchini or crepes, ricotta or fontina mixture, and mozzarella.  Keep layering until all ingredients are used up.  End with meat sauce and cheese on the top.  Bake at 350 degrees for about 30 minutes or until cheese is bubbly on top.  Remove from oven and cut with a sharp knife and use a spatula to remove from the pan.

Meal Idea – Jerk Chicken & “Pasta”

Core & Advanced Plan

Serves about 4

photoJerk Chicken
4 large organic chicken breasts, butterflied or 8 organic chicken cutlets
jerk seasoning (check ingredients, most have brown sugar in them)
olive oil
sea salt

Drizzle chicken with olive oil and sprinkle with sea salt.  Rub in jerk seasoning (for best flavor, be generous with the spice)

Cook on a preheated grill pan until done

Blasted Cauliflower

1 head cauliflower
1/4 – 1/2 cup nutritional yeast
3 tablespoons olive oil
sea salt and black pepper to taste

Cut cauliflower into florets and mix with the other ingredients.  Put on a baking stone or dish and cook at 450 degrees for 20-30 minutes or until browned.

Jerk “Pasta”

organic zucchini (remember, this is one of the most genetically modified foods)
jerk seasoning
grass-fed heavy cream
organic butter

Cut the zucchini into thin strips longways.  Stack 2-3 and cut into linguini-esque ribbons.  Heat the butter in a skillet and add zucchini ribbons.  Cook until slightly tender.  Add heavy cream and jerk seasoning to taste to make a jerk sauce.



Old Fashioned BBQ Chicken with Garlic Tomato Zucchini Noodles and Bok Choy

Advanced & Core Plan

Serves 4

photoThis chicken recipe is not your ‘regular’ BBQ chicken because it does not have the typical tomato/chili based barbecue sauce most associated with BBQ (which is high in sugar).  This is a great recipe my Great Uncle Roy used to make on the grill.  Marinating the chicken makes it juicy and tender and cooking it on indirect heat helps cut down on the harmful carcinogens that can occur with high temperature cooking.

Old Fashioned BBQ Chicken
4 organic bone in, skin on chicken breasts
1/2 cup apple cider vinegar
1/2 cup olive oil
2 teaspoons poultry seasoning

Place the chicken breasts in a deep dish or bowl.  Mix with marinade ingredients and combine thoroughly.  Marinate at least 30 minutes and up to overnight.  Place on a hot grill but not on direct flame.  Close lid of grill and turn periodically until done (about 25 minutes).  Baste with remaining marinade if desired.

Garlic Tomato Zucchini Noodles

2 large organic zucchini
1-2 garlic cloves
pinch of red pepper flakes (more to taste if you like it spicy)
1/4 teaspoon sea salt
1 tomato, chopped

Using a spiral slicer or mandolin, slice zucchini into strands or ribbons.  Heat about 2 tablespoons of olive oil over low heat (do not heat too much), add garlic and cook for a few minutes until the garlic is fragrant.  Add zucchini and tomatoes and cook until just heated.  Do not overcook.

Bok Choy

Simply sautee chopped boo chou in coconut oil.  Add sea salt and a dash of liquid amines or tamari.  Add crushed red pepper flakes if desired.