Simple Guacamole

Ingredients

• 2 avocados
• juice of 1 lime (2 tablespoons) 1⁄2 teaspoon salt
• 1⁄4 teaspoon pepper
• 1⁄4 teaspoon cayenne
• 1⁄4 teaspoon onion powder
• 1 teaspoon garlic powder
• 1⁄4 teaspoon chili powder
• 2 tablespoons avocado oil
• 1 tablespoon fresh cilantro, chopped

Slice open avocados lengthwise, remove the pit. How?? Take a sharp knife and carefully hit the pit with the knife, twist and remove. Scoop out the avocado guts into a medium bowl then add rest of ingredients. Take back of a fork and smash altogether. I like it chunky but if you like thinner just smash it more. Want more heat? Add more cayenne. Serve with whole grain tortilla chip or a variety of vegetables.

This is just one of the awesome recipes in my 50 Family Favorites Cookbook!

Korean Meatballs

Ingredients:

• 1 pound ground beef
• 1 pound ground pork
• 4 green onions, chopped
• 1/2 cup ground oats (GF)
• 2 garlic cloves, minced
• 2 egg, lightly beaten
• 2 tsp toasted sesame oil
• 1Tbsp grated fresh ginger
• 1 tsp each of salt and freshly ground black pepper

Glaze:

• 1/4 cup hoisin sauce (my homemade version)
• 1/4 cup raw honey
• 2 Tbsp organic Tamari sauce (GF)
• 2 tsp Sriracha

Kimchi Cream Sauce:

• ¼ cup kimchi
• ½ cups full-fat yogurt

The Rest:

• Bagged Slaw Mix
• 1 Cup Brown Rice Cooked
• 1 Cup Quinoa Cooked
• 2 Zucchini, spiralized, cooked lightly. 

Putting it all together:

1. Preheat oven to 400°F. Line a baking tray with aluminum foil and lightly grease with cooking spray; set aside.
2. In a small blender or processor, pulse 1 cup whole oats to grind.
3. In a large bowl, add the beef, pork, green onions, ground oats, garlic, egg, sesame oil, ginger, salt, and pepper. Mix with your hands until fully combined. Form into 1-inch meatballs and place on baking tray. Bake for 20-25 minutes until cooked through.
4. To prepare the kimchi sour cream, combine the kimchi and yogurt in a food processor and pulse until smooth. Cover and refrigerate until ready to use.
5. In a small bowl, mix together the hoisin, honey, Tamari, and Sriracha. Add the cooked meatballs and toss until fully covered.
6. Divide rice into 6 equal bowls. Top with zucchini, slaw, and meatballs. Garnish with sesame seeds, green onions, and kimchi cream sauce.

Homemade Hoisin Sauce

Ingredients:

• 4 tablespoons Organic Tamari (GF)
• 2 tablespoons peanut butter 
• 1 tablespoon raw honey 
• 2 teaspoons rice wine vinegar
• 1/8 teaspoon garlic powder
• 2 teaspoons toasted sesame oil
• 20 drops Chinese hot sauce or Sriracha

MIX IT UP:

Mix together the tamari sauce, peanut butter, honey, vinegar, garlic powder, sesame oil, hot sauce and sesame oil. It will take a bit to mix together but keep on blending. You can use a hand blender as well. Store in a mason jar in refrigerator for up to a week.

Soaked Oat Morning Muffins

The Evening Before:

• 2 cups water with 2 tbsp apple cider vinegar
• 2 cups whole rolled oats
• 2 cups Whole Grain Flour (such as King Authur's White Wheat)
• 1/2 cup real maple syrup
• 1 teaspoon sea salt

In the AM Stuff–

• 2 egg
• 1/2 real butter
• 3 teaspoons baking powder
• 2 cups Chocolate Chips (or peeled & diced apples, banana chunks, raisins etc.)

1. Combine your water-vinegar mixture, rolled oats, flour, syrup and salt.
2. Stir to combine and cover with a tight fitting lid. 
3. Leave container at room temperature for 7-12 hours.

In The Morning- After the great soak

1. Preheat oven to 400 degrees.
2. Prepare a standard sized muffin tin by liberally greasing each cup with coconut oil. (I adore my stoneware from Pampered Chef.  I do use a coconut spray, but once seasoned they are good to go. 
3. Combine Remaining ingredients to the muffin batter and stir until smooth.
4. Fill cups to 2/3-3/4 full. 
5. Bake for 20-25 minutes or until golden brown.

Makes about 15-16 muffins

Meatball Soup

This is truly one of my kids absolute favorite, every single time!! So much so that it made the cut for my cookbook Mom, Can I Take That for Lunch, 50 Family Favorites from our real food kitchen!  Super simple soup that is loaded with veggies. You can actually add rice, pasta or potato or just leave as a broth base. 

Diced up your Veggies, Onions, Celery ( tops too) and carrots! If you like a smaller dice go for it. I am more of a rustic soup gal so I do not worry about a perfect dice cut. This will be the base of the soup along with garlic

Add Garlic and Oil to pot cook for a minute. Then just add the bowl of veggies. Mix and cook for 3-5 minutes. 

Add this beautiful broth and water to the mix and bring to a boil. As this is working begin to make the meatballs. 

Add your meats, eggs, ground oats (gluten free option) or bread crumbs and spices. Mix until till combined. 

Roll up those meatballs and drop into the boiling broth. Once all the balls are in the soup, reduce the heat and cover. Cook for 20 minutes. If you choose to add a starch ( diced potato, rice or noodle) this is when you will add. 

After the meatballs are done, you will add a pound of baby spinach. I do this a little at a time so it can cook down to make room for the whole batch. Cook till wilted, about 8-10 minutes

And....You are ready to EAT!!

---

Here is the Recipe: MeatBall Soup

The Meatballs:

•        1 LB ground beef

•        1/2 ground pork

•        1 cup oats (ground)

•        1 tsp garlic

•        1 tsp pepper

•        1 tsp salt

•        1/2 tsp nutmeg

•        1 egg

Soup:

•      3 C Carrots, Celery & Onion, finely diced

•      3 garlic cloves; pressed

•      6 C bone broth

•      2 C water

•      2 tsp Salt

•      1 tsp Pepper

•       bay leaf

•      1 lb spinach

Directions: In dutch oven or stock pot melt 2 tbsp butter & sauté carrots, celery, onion till translucent. Add pressed garlic for 3 minutes. Then add bone broth and water. Add bay leaf and seasonings. While this comes to a rolling boil begin making the meatballs.

Add all the meatball ingredients into large bowl & mix till combined. You will roll into 1 1/2 inch balls.  When broth begins boiling add meatballs. Once all the balls are in, cook for 15 min then add potatoes   (or you can add noodle/rice if so chose) & cook for another 10 minutes.

Then add the spinach, cook another 5 minutes till spinach is wilted. Then serve with love!

---

I hope you enjoy this meal from our Real Food Kitchen. Are you part of my Real Food community? No? Just click on the LINK and you will get my monthly Magazine, Updates on Workshops, Classes and more!

Soaked Overnight Oats

Soaked Overnight Oats

Ingredients:

• 2 cups whole grain rolled oats (NO quick oats)
• 2 cups filtered water
• 1 tsp sea salt
• 2 tablespoons apple cider vinegar
• 2 tablespoons real butter
• ¼ teaspoon cinnamon
• your favorite fruit 

---

Directions:

In a 2-quart sauce pan add the dry oats. In a measuring bowl mix one cup of water and the apple cider vinegar then add to dry oats. This mixture will sit overnight on the stove

In the morning add the additional water and salt to the oatmeal mixture. Cook over a medium heat for about 5-8 minutes till cooked.

 Once cooked, add butter and cinnamon. Mix together and then add a favorite fruit!

Fish Tacos

Ingredients: 

The FISH:

• 2 pounds Mahi or sturdy white fish
• 2 tablespoons + homemade taco seasoning
• juice of one lime
• zest of one lime

The SAUCE:

• 1/2 cup full fat greek yogurt
• 1/2 cup real mayo
• 1/2 of lime juice
• 1/2 lime zest
• 1 tbsp + 1 tsp homemade taco seasoning

Extras:

• Avocado 
• Black Beans
• Cilantro
• Red Onion
• Fresh Tomato Diced
• packaged cabbage slaw
• Corn Tortillas (organic)

Directions:

1. Cut fish into 1-2 inch chunks. In large bowl add fish then the the taco seasoning, lime juice and lime zest. Toss and let sit for at least 30 minutes

2.  Heat a large pan, add tbsp avocado oil. Then add seasoned fish. Add an additional tbsp of seasoning and cook fish on a medium heat. You will know it is done when it is flaky and white. It will only take 5-10 minutes to cook.

3. Mix up the sauce by adding ingredients under sauce. Refrigerate until ready to eat. 

4. Assemble the extras to add onto the taco. Make sure you rinse the black beans well. Cut open the avocado, pit and dice. Chop cilantro, chop red onion, dice tomatoes. Open package of slaw and corn tortillas.  Warm the tortillas in oven on 300 or on a griddle. 

5. Once everything is ready, layout and build the tacos!! I put the fish on first, then sauce and toppings! 

Homemade Taco Seasoning

Make your own Taco Mix:

• 6 tablespoons chili powder
• 6 tablespoons ground cumin
• 6 teaspoon onion powder
• 6 teaspoon garlic powder
• 6 teaspoon sea salt
• 3 teaspoon chipotle powder

I try to use all organic ingredients, their flavor is so much more vibrant.  Mix all together in a mason jar, keep sealed! Makes one cup!

Basic Brine Chicken!

---

This is one of the easiest ways to prepare chicken. I know that at times white meat of the chicken can get a little dried out, but when you brine the bird you are left with moist and flavorful meat every time! Below is a basic recipe. If using the whole bird I do break it down into its eight pieces. You could easily use just thighs, legs or skin on breasts. Remember leave the bone and skin ON the bird. Tons of flavor and nutrition!

Basic Brine:

• 1/2 Sea Salt
• 1/2 Sugar
• 2 quarts water

Directions: In a large bowl dissolve the sugar & salt into the 2 quarts water. Once dissolved place pieces of chicken in the bowl and cover. Place in refrigerator for at least 2 hrs but not longer than 12. Once done in the brine solution remove, and pat dry. You can then grill or bake to prepare! 

Simple Roasted Whole Chicken

Ingredients:

• 1 Whole Chicken ( Organic or Pasture Raised if possible)
• 1 Lemon
• 1 Onion ( quartered)
• 2 Carrot Stalks
• 2 Celery Stalks
• 4 Garlic Cloves ( smashed & peeled)
• 2 tsp Fresh Rosemary, chopped
• 1 tsp Fresh Thyme, chopped
• 2 tsp Sea Salt
• 1 tsp Pepper

Directions:

Prep your whole chicken by making sure to remove the gizzards and heart if not removed already. Preheat oven to 350. In your roasting pan place the carrot and celery stalks on the bottom then place the chicken on top. Take the quartered onions and spread around the roasting pan. Take one of the quarters of the onion and put in the cavity of the bird. The garlic placed around the bird and in the cavity. Next up is to season this beautiful bird. rub the salt, pepper, rosemary and thyme all over the bird. Then cover the pan with the lid and place in preheated oven. Cook covered for about an hr. Once cooked let it sit for 10 minutes then carve up and serve. I also save all the juices, bones and carcass to make bone broth!! 

Instant Pot 3 Minute Applesauce

I have never found an easier apple recipe, I mean ever!! No peeling, blenders & only ONE POT!  I used a slightly tart apple from a local apple orchard that is organic. I encourage you to try your best to stay on the organic track when eating apples. It is one of the dirty dozen. So I would avoid conventional apples at all costs!

The Recipe:

Ingredients:

• 12 Organic Apples
• 1 cup Filter Water
• 1 tbsp Raw Honey
• 1 tbsp Cinnamon
• 1/2 Lemon squeezed
• 1/4 tsp Sea Salt
• 2 tbsp Kerigold butter

Directions:  

 Quarter and seed all apples, leave skins on. Put all ingredients into the  instant pot, set on Manuel for 3 minutes. Once done and depressurizing.. unplug and switch knob to release pressure. Done! Check out my video below for more details!!

Kicked Up Nuts!!

The POWER of the Wonderful NUT 

One of the most well rounded food on our planet are NUTS and Seeds! From Cashews to Pumpkin Seeds they contain powerful antioxidants, protein, tons of micro nutrients and omega 3 & 6 fatty acids! Just to name a few. Nuts/Seeds are a wonderful snack that you can pair with fruits for a powerful snack. 

Sometimes plain ole nuts can get a bit boring, so I needed to kick them up a bit! So this mix is toss in cayenne, cinnamon, garlic, honey, salt & pepper!! Super delicious and nutritious, definitely not boring!!

---

Kicked up Nut Mix!

Ingredients:

• 1 C Walnuts
• 1 C Cashews
• 1/2 C Almonds
• 1/4 C Pumpkin Seeds
• 1/4 tsp Cayenne Powder
• 2/3 tsp Sea Salt
• 1/2 tsp Cinnamon
• 1/4 tsp Garlic Powder
• 1 tbsp Raw Honey
• 1 tbsp Avocado Oil

Directions:

Preheat oven 350.  Put all nuts and seeds into mixing bowl. Add honey, oil, seasonings and mix. Prepare  a baking sheet with parchment paper then pour the nut mix on the paper. Spread out evenly. Bake for 10 minutes, BE SURE TO CHECK after 5 minutes. Nuts can burn very quickly so keep a close eye on those nuts! you will know they are done when they have a toasted look. Take out and let cool. Then place in a air tight container. Try to use within a week for optimal freshness.

A tip on what nuts to by. I always try to buy raw, not roasted or seasoned. The fresher the nut the better!! 

 

Kicked Up Roasted Sweet Potato & Butternut Squash

We often focus on the main dish as we are planning out our meals, the extras are just as important. In my former processed food kitchen I would grab a bag of instant rice, maybe a can of some kind of veggie or fruit and call it a day. No more!! Now I pick fresh real food sides and have never looked back. 

With Fall here it is time to embrace the root vegetables that are in such abundance and have staying power for storage. The vegetable of choice is Sweet Potato & Butternut Squash. The sweet potato is so very easy to love, the squash on the other hand not so much. I will admit I once was a squash hater, but now I am reformed. This dish is a keeper!

The BEST part is you can use at Breakfast or Lunch as well. I reheat the mixture and place some over easy eggs on top for a darn good start to my day. Lunch, add to a salad for a little extra something! The possibilities are endless. So without further adieu here is the simple recipe. ENJOY!

---

Ingredients:

• 1 Butternut Squash:  peeled & diced
• 1 large Sweet Potato: peeled & diced
• 1/4 Onion finely diced
• 3 Garlic Cloves: peeled & pressed
• 1 tsp fresh rosemary: finely chopped
• 1/2 tsp thyme: finely chopped
• Salt & Pepper
• 1/8 Cayenne Powder
• 2 Tbsp Avocado Oil
• 1 tbsp Real Butter ( Kerigold my favorite)

Direction: 

Peel and Diced both sweet potato & butternut squash. I suggest cut them both in have to more control when cutting and peeling. When peeling the butternut you will find it with a tough skin so you will need to use a knife to remove the skin. Cut in the squash in half, then stand on end. Then in a smooth motion take the knife from the top and slice off the skin. You will not be finely dicing the vegetables, but leaving in 1-2 inch chunks. Please no need for perfection here but try to achieve the same size for even cooking.  

Place all the  cut squash/potato on a 9x13 pan ( I use my Pampered Chef Stoneware) Then add the diced onion, rosemary, thyme, garlic and cover in salt & pepper (about 1 tsp of both). Then add 1/8 of tsp of cayenne or more if you really want to kick it up! Cover in oil then mix all together on the pan till everything is coated. Once coated layout the mixture out evenly on the pan. Place in a 325 oven or if baking along side a Chicken bump it up to 400. Bake for at least an hour and up to 1 1/2 hr. 

Once done taste and add salt and pepper as needed and toss with 1 tbsp butter. Then Serve and ENJOY! Serves 6

Chili Seasoning

• 2 1/2 tbsp Chili Powder
• 3 tsp Cumin
• 1 tsp Onion Powder
• 1 tsp Garlic Powder
• 1/2 Sea Salt
• 1/2 cayenne

Mix and store in air tight container. I use Organic spices as often as possible. BUT not required. 

Protein Bites

For get about those expensive granola bars and make these protein packed energy bites. I love that I control the ingredients and it can be made in just minutes.  Great for lunches and snacks, if allergies are an issue you can certainly swap to a allergen friendly butter. 

PLUS they freeze great too!!

Ingredients:

• 2 C Rolled Oats
• 1 C Natural Peanut Butter
• 1 C Flax seed
• 2/3 C Raw Honey
• 1/2 C Cacao Powder
• 2/3 C Shredded Coconut
• 1 tsp Vanilla
• 1/2 mini Chocolate Chips

Directions:

Put all ingredients in a mixing bowl or Kitchen Aid Mixer Bowl. Mix on low till all combined. You can mix by hand, but the batter will be stiff. Once mixed place in Refrigerator for 20 minutes or the Freezer for 10 minutes. Once cooled make 1 inch balls. This will make 45-50 balls, make the balls larger and you will have less. I freeze half the balls in an air tight container or zip lock.  Good in the Frig for a week or 2 months in Freezer

Enjoy this 2 minutes on the How To!!

Veggie Loaded Meatloaf

Lets Get Started!!

Finely chopped up all my veggies!! Saute on medium low heat. Carrots, Peppers, Onions, Mushrooms in avocado oil till slightly tender!

These are going to replace the go to ketchup that I usually add! 

I made a simple sauce for the top of 1/2 Tomato Sauce, a little salt and 1 tbsp honey. Mix and spread before cooking. You can add more after as well

Finished product that I serve with Mashed Potatoes (half sweet & half white) and a leaf salad! Simple and nutritious. 

---

Full Recipe:

Ingredients:

• 1 1/3 pound beef
• 1 C finely diced carrots
• 1 C finely diced peppers
• 1 C finely diced mushrooms
• 1 C finely diced onions
• 4 garlic cloves through the press
• 2 eggs
• 3/4 C ground oats
• 1/4 -1/2 C tomato sauce
• 1 tsp worcestershire sauce
• 1 tbsp mustard of choice
• 1 1/2 tsp sea salt
• 2 tsp pepper
• 1 tsp garlic powder

Directions:

Finely dice all the veggies. Preheat a skillet and add 1-2 tbsp of Avocado Oil. Keep on medium heat, add garlic then veggies. Cook till slightly tender. Then turn off the heat. Grind the oats in mini Cuisinart or buy oat flour.  In a separate large bowl add beef eggs, ground oats, 1/4 C of tomato sauce, worecstershire, mustard, seasonings, sauteed veggies.  Mix with hands till all combined. Add more tomato sauce if mixture is too dry. If too moist just add more oats. 

Make into a loaf shape and place in a loaf pan or ( my favorite ) Pampered Chef Deep Covered Baker. I have a simple sauce that I spread on top. It is 1/4 tomato sauce tbsp honey and a bit of salt, mix and spread on raw loaf. Bake on 350 for at least 60 minutes but can go to 90 minutes. 

Basic Teriyaki

Aug 12th, 2016

Basic Teriyaki Sauce:

• 2 tbsp grated fresh ginger root
• 6 cloves of garlic, pressed or mashed
• 2 tbsp toasted sesame oil
• 2 tbsp rice vinegar
• 2 tbsp raw honey
• 1 c. organic soy or GF tamari

Add grated ginger root, pressed garlic and all the rest of ingredients into a mixing bowl. Whisk together or use a handle emulsion blender to combine. Store in mason jar and refrigerate to use through the week. Use this sauce for marinade, stir fry, Asian noodle and more.  

Makes 2 Cups

Check out my live HOW TO video, all things Asian!

Egg McMuffins, Real Food Style!

Ingredients:

·        2 cups Shredded Red Potatoes, Squeeze the moist out

·        1 cup Shredded Zucchini

·        9 Farm Fresh Eggs

·        1 cup Shredded Cheese

·        1 pound Nitrate Free Sausage

·        1 ½ tsp Sea Salt

·        2 teaspoon black pepper

·        1/2 teaspoon ground mustard

Directions

1.      In a large fry pan cook the sausage thoroughly, then drain the grease

2.      Using a hand grater, shred potato, zucchini and cheese. Make sure to squeeze out excess moisture from potato and zucchini.

3.      Preheat the oven to 350 and grease cupcake tin ( I love my pampered chef stoneware)

4.      In a large mixing bowl whisk all eggs and add seasoning

5.      Once sausage is cooked put zucchini, potato, cheese, sausage in to the bowl with eggs and combine.

6.      Once combined add 1/3 c mixture into the muffin tins till all filled

7.      Place in preheated oven for 30 minutes.

8.      Once cooked, take out of oven and let cool a bit then pop the muffins out of tins. Serve them up if you are eating right away or let them fully cool in refrigerator.

9.      After fully cooled you can place in freezer bags then into the freezer.

10.   Pull out of freezer the night before or in the am and reheat in the oven, toaster oven or microwave. Whichever way you prefer. 

Whole Bowl Lunch

Ingredients:

• ●       1 cup cooked Whole Grain ( brown rice, quinoa)

  ●       1 cup cooked protein of choice (Salmon, Chicken, Beans)

  ●       1 -2 cup veggies of choice ( mushrooms, broccoli, kale, brussels sprouts, spinach)

  ●       1 clove garlic pressed

  ●       Salt and pepper to taste or use your favorite favors

  ●       1 tbsp coconut oil for cooking veggies

  ●       2tbsp quality Olive oil 

Directions:

In a sauce pan, heat the coconut oil. Press the garlic into pan cook for one minute thendd all the veggies except any green leafy veggie (they cook fast, so go in last), cook a few minutes, then add your protein of choice to heat through, cook another 3ish minutes.  Add the cooked whole grain cook till heated through, add seasoning of choice.  At the end I drizzle oil over the dish and toss!  DONE 

Mix it UP:

1. Make a bigger batch, place in individual containers for lunch on the go through the week.
2. Play with what veggies and proteins you have on hand
3.  Go southwest, add chili, cumin, or your favorite taco seasoning. Plus add in some avocado!! 

Check out my How To Video on my Whole Bowl!!