Rice Free Sushi
made with "riced" cauliflower


  • 1 head of cauliflower (riced)
  • matchstick carrots
  • nova lox salmon ( smoked)
  • 1 avocado
  • ponzu sauce
  • 2 tsps melted coconut oil
  • 1-2 tbsps greek yogurt cream cheese blend ( i get mine at kroger)
  • nori seaweed sheets
  • rice vinegar ( no msg kind)
  1. Rice your head of cauliflower: take a cheese grater and press the cauliflower up against the grater and grate it into a large bowl.
  2. Take riced cauliflower and steam it stove top until it is almost done. This is the trick to making it like rice. Be sure to watch it and don't let it cook all the way through or you will have mushy rice. I did mine for about 5-7 mins on med high heat. 
  3. After cauliflower has cooled add in the greek cream cheese blend, a little ponzu for flavor, and the coconut oil and mix all together. Start by adding just one tbsp of the greek yogurt cream cheese and see if you need to add the other for it to be sticky.
  4. Lay out a piece of nori and lay out some of the rice mixture in a line closer to the bottom of the sheet of nori then add a couple pieces of salmon on top, a couple matchstick carrot strips, and about 2 pieces of avocado.
  5. Take rice vinegar and dab onto the top edge of the nori sheet so that it will stick well when you wrap it up. Now take a bamboo matt and roll the sushi up into the roll and dab more rice vinegar to finish off the roll.
  6. Let the rolls cool in the refrigerator for at least an hr before cutting. Mine made about 4 rolls and I stuck tooth picks in it before cutting it to be sure it didn't fall apart and than removed them.

Ranch Avocado Chicken Stuffed Spaghetti Squash

  • 1 spaghetti squash
  • salt & pepper
  • 1lb chicken cooked and shredded
  • 1/2 an avocado sliced
  • 1 tbsp olive oil or melted coconut oil
  • red onion (to taste)
  • garlic powder
  • slivered almonds
  • boathouse farms greek ranch dressing
  1. Preheat oven to 400F.
  2. Cut your squash in half, removing seeds.
  3. Remove seeds from rind 
  4. Place squash halves in a pan for roasting
  5. Sprinkle salt & pepper to taste on the inside of each half of squash.
  6.  top with diced tomatoes, and drizzle with olive oil.
  7. Thinly slice red onion, and add to taste
  8. Place squash in oven, roasting for about 30-40 minutes.
  9. Meanwhile cook chicken in a pan on medium high heat with olive oil salt, pepper and garlic for about 15-20 mins. When chicken cools shred with a fork and set aside
  10. Once squash has finished baking slice up the avocado half and add on top along with the shredded chicken to each side of the squash.
  11. Place back in oven on 400F for another 15-20 mins.
  12. Take squash out of the oven and sprinkle with slivered almonds and drizzle with boathouse farms greek ranch dressing.
Chicken "Spinach Dip" stuffed Buttercup Squash
with cashew "cheese" sauce


  • about 1-11/2lbs chicken breast baked
  • 1 buttercup squash
  • 2 cups spinach
  • 1/3c cashews (soaked in hot water for 30 mins)
  • 1 tbsp cumin
  • 2 tbsp sea salt
  • 1 tbsp garlic powder
  • 3 tbsp extra virgin olive oil
  • 1/4c green onion chopped
  1. Preheat oven to 425 degrees. Meanwhile spray baking pan with cooking spray and  use of the tbsps of olive oil and coat the buttercup squash with it and bake in pan for 40 mins in oven.
  2. While squash is baking prepare chicken as well. Spray a baking pan with cooking spray and use one tbsp of the olive oil to cook chicken in and sprinkle with 1 tbsp of sea salt and cook i oven on 350 degrees for 20 mins.
  3. While squash is cooling and chicken is cooking prepare the spinach in a pan stove top sauté with 1 tbsp olive oil, green onions, and a sprinkle of sea salt on medium heat until spinach has wilted.
  4. Once squash and chicken are finished cut the top of the squash like carving a pumpkin and then hollow out the seeds and set aside. 
  5. While chicken is cooling prepare cashew cheese sauce. Follow my recipe under my clean condiments tab.
  6. Once chicken has cooled shred it with a fork and mix in with spinach and pour cashew cheese sauce in and mix all together. Then pour mixture into squash and bake for another 20-25 mins on 350 degrees and enjoy!

BBQ Chicken Spaghetti Squash Bake
with spinach, mushrooms, and onions


  • 1 spaghetti squash baked and shredded
  • 1lb chicken breast baked 
  • 1-2 cups clean BBQ sauce
  • 1c raw spinach
  • 1c mushrooms
  • 1/2 onion chopped
  • 1 tbsp sea salt
  • 2 tbsp extra virgin olive oil
  1. Preheat oven to 400 degrees
  2. Bake spaghetti squash in the oven on 400 . Prepare squash before putting it in the oven by cutting it in half and drizzle a little olive oil on each half. Bake for about 40mins.
  3. Shred spaghetti squash and set aside.
  4. Prepare chicken by baking it in a baking pan with a little sea salt and olive oil then shred chicken,  toss in BBQ sauce ( about a cup of it and save the rest for the top of it), and set aside.
  5. Spray a baking pan with coconut oil cooking spray and put spaghetti squash in the bottom of the pan and top with BBQ chicken, spinach, mushrooms, and onion.
  6. Drizzle top with more BBQ sauce and bake in oven for 20 -25 mins on 350 degrees.

Tuna Burger with Turkey Bacon, Grilled Peaches, and Sautéed Mushrooms and Onions.
(with homemade coconut flour buns and avocado honey mustard)


  • Ahi Tuna burger patties (Blue Horizon Wild Tuna Burger)
  • 1 peach
  • 1 cup sliced mushrooms
  • 1cup sliced purple onion
  • 4 slices Applegate Farms turkey bacon
  • 3 eggs
  • 2 tbsps coconut flour
  • 2 tbsps almond flour
  • 2 tbsps coconut oil ( melted)
  • 1/2 tsp baking powder
  • 1 avocado
  • 1/4c dijon mustard
  • 1tbsp paprika
  • juice of one lime
  • 1/4c honey
  1. Preheat oven to 350 degrees
  2. Add all ingredients together and put in food processor and mix well.
  3. Scoop out mix and flatten out to create one part of the bun. Make 2 tops and 2 bottoms.
  4. Lay buns in a parchment paper lined pan and cook in oven for 10-15 mins.
  1. Keep oven to 350 and spray baking pan with coconut oil spray and put 2 tuna patties in the oven for about 5-8 mins a side.
  2. Meanwhile sautée mushrooms and onions in a pan on medium heat for about 15 mins.
  3. Also while tuna is coking prepare your peaches by either grilling them on a grill or in a pan for about 5 mins a side on medium heat.
  4. Next prepare your turkey bacon in a pan as well. Once all toppings are prepared set aside until sauce is done.
  1. Mix all ingredients in a food processor and spread a spoonful on top and bottom bun.

Spaghetti Squash with sauteed cilantro-pineapple kale


  • 1 large spaghetti squash
  • 1 bunch of kale chopped
  • 1/2 yellow onion chopped
  • 1/2 bunch fresh cilantro chopped
  • 3-4 pineapple rings chopped
  • 1 tbsp grape seed oil
  • 1 tbsp pink Himalayan sea salt
  • 1 tbsp garlic powder
  1. Prepare and cook spaghetti squash as directed here-
  2. Meanwhile prepare the sauteed kale while squash is cooking. In a large skillet on medium heat put 1tbsp grape seed oil, onions, and pineapple. Sautee for 3-5mins.
  3. Add in kale, cilantro, sea salt and garlic powder and cook for another 8-10 mins. 
  4. Once spaghetti squash is done add kale to it and enjoy!

  1. Mix all ingredients in a bowl and enjoy!

Buffalo Chicken and Cilantro stuffed Sweet Potatoes

  • 1lb chicken 
  • 1c low sodium chicken broth
  • 1c franks red hot buffalo sauce
  • 1/2c olive oil
  • 2tbsp garlic
  • cilantro chopped
  • 3 sweet potatoes
  • 2 tbsp coconut oil
  1. Set Crock pot to cook for 4 hrs. Put chicken with chicken broth, hot sauce, olive oil and garlic in crock pot and let cook. After it has cooked take a fork and shred the chicken.
  2. Preheat oven to 400 degrees. Poke holes in sweet potatoes with a knife or fork. Melt coconut oil and brush sweet potatoes with it and wrap each individually in aluminum foil. Bake in oven for 50-60 mins. 
  3. Cut open sweet potatoes and add shredded chicken on top with chopped cilantro and enjoy!

Southwestern Tortilla Chicken Soup


  • 1-2lbs chicken breast
  • 3 tomatoes diced
  • 1/2 of one yellow onion
  • 1avocado diced
  • 1/2 a bunch of cilantro chopped
  • 2 cloves garlic minced
  • 2 tbsp sea salt
  • 2 tbsp ground cumin seed
  • 2c low sodium chicken broth
  • 1/4c extra virgin olive oil
Tortilla Strips
  • 2c almond flour
  • 2 egg whites
  • 1 tbsp garlic powder
  • 1 tbsp sea salt
  • 1 tbsp ground cumin
  1. Set crock pot to cook for 4 hrs. Preheat oven to 350 degrees.
  2. Combine all soup ingredients in crock pot and let cook for 4 hrs.
  3. Meanwhile mix all tortilla ingredients in a mixing bowl. Lay parchment paper on a baking sheet and spread mixture thinly on parchment paper and bake for 10-15 mins on 350. After done baking thinly slice into strips
  4. After soup is finished cooking serve in a bowl and top with tortilla strips.

Honey-Lime Chicken with Cilantro Pesto topped Spaghetti Squash


  • 4-4oz chicken breasts
  • 2 tbsps honey
  • 2tbsps olive oil 
  • Juice of a lime 
  • 1tsp sea salt
  • 1tsp garlic powder
  • 1 tbsp apple cider vinegar
  • 1/2c almonds
  • 1/4c olive oil
  • 1tbsp crushed garlic
  • 1tsp cumin
  • 1tsp sea salt
  • 1/2c chopped fresh cilantro
  • Juice of a lime
  1. Preheat oven to 350 degrees. Spray a baking pan with olive oil spray.
  2. Meanwhile mix olive oil, honey, lime, sea salt, garlic, and vinegar in a small bowl and pour over chicken in baking pan.
  3. Cook at 350 degrees for 25 mins
  4. While chicken is cooking prepare the pesto by combining all ingredients for it in a food processor and mix until all ingredients form a paste like consistency. You can add a little water if paste is too thick.
  5. Prepare a spaghetti squash like in my scallops and spaghetti squash recipe.
  6. Once chicken and spaghetti squash are finished cooking add pesto to squash and prepare with chicken on plate and enjoy!

Scallops and Almond Parsley Pesto on Spaghetti Squash

  • 10-12 scallops
  • 1 spaghetti squash (prepared)
  • 1 clove garlic peeled
  • tsp sea salt
  • tsp black pepper
  • juice of 1 lemon
  • 2 cups almonds
  • 1 bunch flat leaf parsley
  • 1/4c olive oil
  1. Bake spaghetti squash in the oven on 400 . Prepare squash before putting it in the oven by cutting it in half and drizzle a little olive oil on each half. Bake for about 40mins
  2. Meanwhile prepare almond parsley pesto. Put garlic, sea salt, black pepper, almonds, lemon juice, parsley, and olive oil in a food processor and blend until mixed into a pesto.
  3. Pan Sear scallops in a pan on medium-high for about 8-10 mins.
  4. Put about a cup to 2 cups of spaghetti squash on a plate and top with pesto and scallops.

Butternut Squash and Kale Bake


  • 1 Butternut Squash
  • 2 cloves garlic minced
  • 2-3 tbsp chopped fresh parsley 
  • 1tbsp extra virgin olive oil
  • 1/2tbsp sea salt
  • 1/2tbsp black pepper
  • 1 bunch chopped kale
  • 1/4c low-sodium chicken broth
Almond "Breadcrumbs"
  • 1/2c almonds
  • 1tbsp italian seasoning
  • 1tbsp minced garlic
  • 1tsp extra virgin olive oil
  • 1tsp sea salt
  1. Preheat oven to 400 degrees and lightly grease a casserole dish 
  2. Peel the squash. thinly slice squash into chunks and be sure to remove all seeds and guts
  3. Add minced garlic, parsley, oil, sea salt, pepper, and chicken broth. Do not add in kale yet.
  4. Cook squash with mixture at 400 for 45 mins
  5. Meanwhile add all breadcrumb ingredients in a food processor and pulse until almonds are chopped and mixed with other ingredients.
  6. After squash has cooked for 45mins remove from oven and reduce heat to 350 degrees. Stir in chopped kale and sprinkle the top with breadcrumbs. Add back into the oven and bake for another 5-10mins. Remove from oven and enjoy!

Spinach and Crab Meat Spaghetti Squash with Avocado Sauce


  • 1 large spaghetti squash ( cooked and gutted)
  • 1 bag spinach leaves
  • 1 can lump crab meat
  • 2 tbsp coconut oil
  • 2 tbsp sea salt
  • 1 tbsp black pepper
  • 1/2c chicken broth
  • 1 avocado 
  • 1 tbsp sea salt
  • 1-2 tbsp worcestershire sauce 
  • 2 cloves fresh garlic
  1. preheat oven to 400 degrees. Cut spaghetti squash in half and lay face up in baking pan and bake for 45mins-1 hr. When done spoon out seeds and discard. Then take a fork and remove all flesh into bowl to have spaghetti consistency. 
  2. Meanwhile cook spinach stove top in a pan with a little olive oil until it is wilted. Add spinach to spaghetti squash mixture. Then add lump crab , coconut oil, black pepper, and sea salt.
  3. In a food processor put all sauce ingredients together and process. Top squash mixture with avocado sauce and enjoy!

Baked Avocado stuffed with Chicken and Pine Nuts
Serves 2


  • 1 ripe avocado
  • 3-4oz slow cooked chicken ( shredded)
  • 1/4c pine nuts
  • 2 tbsp olive oil
  • 1 tbsp Italian seasoning
  • 1 tbsp cumin 
  1. Preheat oven to 400 degrees.
  2. Cut avocado in half and scoop out a little of the flesh from the center to create a hole for chicken filling
  3. Mix shredded chicken with 1 tbsp olive oil and seasonings and scoop into avocado halves
  4. Sprinkle tops of avocado halves with pine nuts and drizzle 1 tbsp of olive oil on top and bake in oven at 400 degrees for 8-10 mins

Mini Zucchini Quiches 
Serve about 6-8

  • 2 large zucchinis grated
  • 2 eggs beaten
  • 4 Tbsps almond flour
  • 1 Tbsp sea salt
  • 1 Tbsp pepper
  • ! Tbsp italian blend seasoning
  1. Combine all ingredients in a mixing bowl. Preheat oven to 350.
  2. Spray a muffin tin with olive oil cooking spray.Spoon an even amount of mixture into muffin pan
  3. Cook quiches for 25-30 mins on 350.

Sweet Potato Fries

  • 2 large sweet potatoes, cut length wise
  • 2 Tbsp coconut oil melted
  • 1 Tbsp sea salt
  • 1 Tbsp cracked pepper
  • 1 Tbsp ground cumin seed
  1. Preheat oven to 425.Line a rimmed baking sheet with aluminum foil.
  2. Cut sweet potatoes in half lengthwise. Cut each half into three or four wedges or strips
  3. Microwave coconut oil in a small dish for about 30 secs. In a mixing bowl combine sweet potatoes with coconut oil. Sprinkle with sea salt, pepper, and cumin. Place sweet potato wedges on prepared baking sheet. Bake for 30 mins, turning them several times so that they cook evenly throughout

Chicken Tomato Mushroom Arugula Cauliflower Crust Pizza with homemade pizza sauce

  • 1 head of cauliflower
  • 1/2c milled flax seed
  • 2 eggs
  • 1 tbs sea salt
  • 1 tbs Italian seasoning
  • 11/2c cherry tomatoes
  • 1 kamuto tomato
  • 1/4c olive oil
  • 1 tbs garlic
  • 1 tbs sea salt
  • 1 packet of stevia
  • 1 tbs Italian seasoning
  • 1 tbs basil
  • 1 lb chicken breast shredded ( prepare chicken as normal)
  • 1c arugula
  • 1c mushrooms
  • 1 kumato tomato sliced
  1. Crust: Rice the cauliflower ( chop up in small pieces and process in a food processor) microwave for 7 mins covered. Mix together eggs, riced cauliflower, milled flax seed, and seasonings.
  2. Sauce: Mix all ingredients in a food processor and let sit until ready to make pizza.
  3. Preheat oven to 375. After crust is prepared spray olive oil spray on pizza pan and flatten mixture on the pan. Bake crust for 17-20 mins.
  4. After crust is baked put oven to broil. Top the crust with the sauce and add toppings then bake on broil for 3 mins.

Orange-Ginger Tilapia and Sauteed Kale with Mushrooms
  • 4 4oz tilapia steaks
  • 1 orange zested and juiced
  • 1 tbsp garlic powder
  • 2 tbsp olive oil
  • 2 tbsp ginger 
  • 1 tbsp sea salt
  • 1 tbsp black pepper
Kale and mushrooms:
  • 1 bunch of kale
  • 1 container of baby portobellas
  • 2 tbsp olive oil
  • tbsp sea salt
  • tbsp black pepper
  • 1 tbsp garlic powder
  1. Set oven to broil. Meanwhile prepare tilapia. Spray non stick Olive oil spray on on pan and lay all tilapia filets in pan. Mix olive oil, zest and juice of one orange, garlic powder, sea salt, black pepper, and ginger. Pour mix over fish. Broil in oven for 15 mins
  2. Cut one bunch of kale into pot and heat on  medium. Mix together oilve oil, sea salt, pepper, and garlic powder and pour over kale. Cook for about 10-15 mins until kale is wilted but still is green in color. 

Kale Avocado Carrot Salad

  • 1 bunch kale, steamed and finely chopped                                        
  • 2c grated carrots
  • 1/2 avocado, peeled and pitted
  • 1/4cthinly sliced red onion                                                                                                      
  • 2Tbsps lemon or lime juice
  • 2Tbsps sesame seeds, toasted
  • 1/2Tsp reduced sodium soy sauce
Toss all ingredients together in large bowl. Use your hands or the back of a large spoon to thoroughly mash avocado into kale. Set aside at room temperature for 30mins before serving to allow kale to soften.

 Green Tea Pomegranate Lemonade

  • 7 Green Tea Bags
  • 7c Hot water
  • 1/4 c Stevia (or truvia)
  • 1/4-1c Fresh Lemon Juice
  • 1/4 c 100% Pomegranate Juice
  • Ice cubes

  1. In a large bowl or pitcher , combine tea bags and water, steeping bags for 5 minutes. Add Stevia, then lemon and pomegranate juices, sturring until Stevia is dissolved. Chill for at least 30 minutes. Discard bags add ice and pour into glasses.

Moroccan Chickpea Salad

  • 3 tbsp olive oil
  • 3 tbsp fresh lemon juice
  • 2 tsp ground cumin
  • 1/4 tsp each sea salt and black pepper
  • 3 cups chickpeas (garbanzo beans)
  • 1 large carrot, peeled and julienned
  • 3 green onions, thinly sliced
  • 2 plum tomatoes, diced
  • 1 red bell pepper, diced
  • 1/4 cup each chopped fresh cilantro and mint
  • 1/2 cup crumbled low-fat feta cheese
  1. In a small bowl, whisk together oil, lemon juice, cumin, salt, pepper, and set aside.
  2. In a large bowl, combine chickpeas, carrot, onions, tomatoes, red pepper, cilantro, mint, and feta.
  3. Pour lemon juice dressing over chickpea mixture and toss to combine. Serve immediately or cover and refrigerate for up to 24 hrs.
Avocado Pesto Flax Seed Crusted Chicken
1 whole avocado
Tsp sea salt
T bsp cumin
¼ c lime juice
2 cloves garlic
Tbsp olive oil
¼ c apple cider vinegar
3-4 4oz chicken breasts
4 tbsps milled flax seed
1.       Preheat oven to 350 degrees. Meanwhile add all ingredients together in a blender or food processor (except chicken and flax seed)
2.       Spread mixture on both sides of chicken and roll chicken in flax seed.
3.       Cook chicken for 20-25 minutes in oven. Serve…..if left over avocado pesto you can use it for dipping.

Crock Pot Pomegranate-Cherry juice infused chicken and Asparagus

·         3-4 4oz chicken breast
·         1/2c pom-cherry juice
·         2Tbsp minced garlic
·         1/4c chopped onion
·         1 Tbsp sea salt
·         1Tbsp ginger
·         ½ lemon juiced
·         1 bunch of asparagus
·         ½ c water

1.       Turn crockpot on to cook for 4hrs
2.       Add all ingredients except asparagus and chicken into a bowl mix together.
3.       Put chicken and asparagus into crockpot and add mixture of juices and spices into crockpot.
4.       Let  cook until 4 hrs is over. Enjoy!