Fish Tacos

A fast and easy summer dinner for the beach, lake or patio.

Low Carb and Gluten Free

Serves 4

  • 1 14 oz bag pre-mixed coleslaw veggies
  • 1 jar Primal Kitchen Chipotle Lime Mayo*
  • 1 ½ pounds wild mahi mahi, salmon or steelhead trout
  • 1 package of Siete Almond or Garbanzo Bean Flour Tortillas*
  • 1 avocado, sliced, if desired
  • 1 lime, cut into 4 slices
  • Chopped cilantro, as a garnish
  1. 1. Pan fry, broil or bake fish until done, tender and flaky.
  2. 2. Put the coleslaw in a bowl. Spoon several tablespoons of the mayo into the slaw and begin tossing until desired moisture level is reached. The wetter the better in the taco.  This can be done a day ahead.
  3. 3. Put two tortillas on each plate. Microwave for 20 seconds.
  4. 4. Place a strip of the fish down the middle of each tortilla, top with coleslaw.
  5. 5. Garnish with avocado, cilantro and lime juice.

*Primal Kitchen Mayonnaise, plain and flavors are available at HEB, Kroger, Whole Foods and on-line.

*Siete Almond Flour and Garbanzo Bean Tortillas are available at HEB, Whole Foods and on-line.

By |2019-06-12T09:32:05-05:00June 12th, 2019|Articles, Recipes|

Fresh Strawberry Salsa

Low Lectin Salsa, by Claudia Curici from

Makes 4 Servings


4 large organic strawberries (or 6-7 smaller)

3 tablespoons finely chopped red onion

1 to 2 tablespoons fresh, chopped cilantro

Juice of ½ lime

Salt and pepper, to taste

1 to 2 tablespoons olive oil


  1. 1. Mix all ingredients in a bowl.
  2. 2. Taste and season with salt and pepper.
  3. 3. Refrigeration for 15-30 minutes will allow seasonings to infuse and intensify.

Serve with Beanitos, Siete Chips or Mary’s Gone Crackers. Works well with avocado also.  This would be a nice topping for chicken breast or fresh fish.  This recipe is quite fool-proof – numbers and measurements do not need to be exact to be delicious.

Each serving: Calories: 67; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 1g; Sodium 36mg; Potassium: 107mg; Carbohydrate: 5g; Fiber 1g; Sugar:3g; Protein: 0g.

By |2019-06-02T11:01:03-05:00May 23rd, 2019|General, Recipes|

Clean & Mean Pimento Cheese Dip

Makes 2 Cups

  • 1 cup shredded goat cheddar
  • 1 cup shredded Manchego sheep cheese
  • ⅓ cup avocado mayonnaise
  • ¼ cup chopped pimento or roasted bell pepper
  • 1 tablespoon dill

Shopping and Preparation Instructions:

  1. 1. Select a firm goat or sheep cheese.  Ideal choices include Montchevre Goat Cheddar Cheese and a Manchego sheep cheese. Pecorino Romano works too IF you like a very salty dip.  Use a grater to shred them.
  2. 2. Buy a jar of chopped pimento or roasted red bell pepper. Put it in a very small prep bowl and cut with scissors until pieces are small.
  3. 3. Choose an avocado oil mayonnaise such as Primal Kitchen, Sir Kensington’s or Chosen Foods.
  4. 4. Combine all ingredients together blending with a fork and refrigerate to allow flavors to develop.
  5. 5. Serve as a dip with Mary’s Gone Crackers or Beanitos. Store in the refrigerator for up to 7 days.
  •  Casein is one of the proteins found in milk and the protein from which cheeses are made. There are two kinds of beta-casein, A1 and A2.   Some cows produce both proteins( most breeds raised in the U.S.) while other breeds of cows, along with most other milk producing animals (goats, sheep, and camel) produce purely A2 milk. Recent research has suggested that milk containing A1 casein can potentially lead to adverse health outcomes including problems with blood sugar and cardiovascular issues.Some other health risks associated with A1 milk can be digestive issues, intolerance to dairy products, and even a slowing of cognitive processes.3



By |2019-04-23T14:14:01-05:00April 23rd, 2019|General, Recipes|

Savory Sweet Waldorf Salad







1 large or 2 small organic apple(s), washed

1 to 2 stalks organic celery, washed

¼ cup walnut pieces

2 Tablespoons mayonnaise*

Chopped parsley

Salt & Pepper, to taste



  1. 1.  Slice and dice the apple into small pieces into a medium bowl. (using two different colors is visually nice).
  2. 2.  Slice the celery stalks in half length-wise, then dice celery and add to the bowl.
  3. 3.  Add the walnut pieces, mayonnaise, chopped parsley, salt and pepper. Toss well.  
  4. 4.  Can be refrigerated for 1-2 hours to allow flavors to develop or served immediately.


*We recommend an avocado oil based mayonnaise such as Primal Kitchen, Sir Kensington or Chosen Foods.  If egg allergy, then Chosen Foods Vegan Mayonnaise is a nice option.

By |2019-03-20T15:45:46-05:00March 20th, 2019|General, Recipes|

The Doc’s Shaved Brussels Sprouts Salad

The Doc’s Shaved Brussels Sprouts* Salad

Edited from

Serves 2


For the salad:

½ bag shaved Brussels sprouts

2 to 3 hearts of palm, sliced

⅓ cup pine nuts




For the dressing: (enough for 2-3 uses)

¼ cup fresh lemon juice (about 1 lemon)

¾ cup olive oil

½ to 1½ teaspoons Dijon mustard

½ to 1 shallot, finely chopped or minced

2 cloves garlic, minced

Salt and Pepper, to taste



  1. 1. Combine the shaved Brussels Sprouts, hearts of palm and pine nuts in a large salad bowl.
  2. 2. Combine the dressing ingredients in a bowl or bottle and stir or shake.
  3. 3. Pour desired amount of dressing on the salad and toss well. Serve
  4. 4. Save the remaining dressing in the refrigerator.



*These little green mini cabbage like balls are named after the city of Brussels in Belgium.  Most people call them Brussel Sprouts, but the correct name has the “s” on the end.

By |2019-03-04T06:34:11-06:00February 20th, 2019|Articles, General, Recipes|

Instant Pot Chicken Tortilla Soup

From Affordable Paleo Cooking with your Instant Pot, by Jennifer Robins, ©2018


Makes 6 Servings

Prep time: 5 minutes

Cook Time: 15 minutes



6 cups (1.4 L) chicken broth

1 lb (450 g) chicken breast

12 ounces (340 g) fresh or high quality store bought salsa

1 teaspoon sea salt

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon chili powder

1 teaspoon cumin

1 teaspoon black pepper

1 cup chopped carrots

1 onion, chopped

Fresh Cilantro (optional)

Sliced Avocado (optional)



  1. 1. Place all of the ingredients except the cilantro and sliced avocado into the stainless steel bowl of your Instant Pot and secure the lid. Close the pressure valve, press the Manual/Pressure Cook button and adjust the cook time to 15 minutes using your +/- buttons.
  2. 2. Allow the cooking cycle to complete and then quick release the pressure valve and remove the lid once safe to do so. Use two forks to shred the chicken.
  3. 3. Serve topped with fresh cilantro and sliced avocado if desired.


Compliant with HRP diet (TWIHW), Keto, Low Carb, Paleo and just plain yummy simple!

By |2019-01-17T14:01:21-06:00January 17th, 2019|Articles, General, Recipes|

Seared Scallops with Arugula Pesto

Adapted from Cooking From Scratch from PCC Community Markets

Makes 4 Servings



4 cups baby arugula (about 4 ounces)                

4 tablespoons pine nuts, toasted

1 clove garlic

1 tablespoon freshly squeezed lemon juice

½ ounce (3 tablespoons) grated Pecorino Romano sheep cheese

¼ cup extra-virgin olive oil

Sea salt and ground pepper

1 pound scallops

1 tablespoon ghee

1 tablespoon butter



  1. 1.  In the work bowl of a food processor, combine the arugula, 3 tablespoons of the pine nuts, garlic, lemon juice, and Pecorino; pulse about eight times, until everything is chopped. With the machine running, drizzle in the olive oil until smooth.  Season to taste with salt and pepper; set aside.
  2. 2.  Rinse the scallops, pat them dry with paper towels, and season them generously with salt and pepper. In a cast-iron or stainless-steel sauté pan over high heat, heat the ghee and butter until they shimmer, then place the scallops in the pan so they are not touching. Don’t touch them again until you are ready to flip so that a golden crust forms, about 1 ½ to 3 minutes on the first side. Gently flip them over and cook for an additional 30-90 seconds. They should have a golden crust on each side while the centers remain slightly translucent. The scallops will continue to cook a little once removed from the heat.
  3. 3.  Spread the pesto on a plate, top with the scallops and sprinkle with the additional 1 tablespoon pine nuts and serve immediately.

Note: Save extra pesto in the refrigerator for up to 1 week or frozen for up to 1 month.  A perfect toss with spaghetti squash or other spiralized vegetable or served with roasted chicken or white fish.







By |2019-01-05T10:03:41-06:00January 4th, 2019|General, Recipes|

Keto Cranberry Sauce


Makes 1 ½ cup


12 ounces fresh cranberries

1 cup powdered erythritol (recommend Swerve brand)

¾ cup filtered water

1 teaspoon orange zest

½ teaspoon vanilla extract


    1. 1. Combine the cranberries, water, erythritol, and orange zest in a medium saucepan. Bring to a boil, then reduce heat and simmer for 10-15 minutes until the cranberries pop and a sauce forms.
    2. 2. Remove from heat and stir in the vanilla extract.
    3. 3. Serve or refrigerate until ready to serve.


Notes and Serving Suggestions: The confectioners, powdered Swerve will prevent the sauce from crystalizing in the refrigerator so if making ahead, use this product for best results.  It is available on line and at most grocery stores.  Use orange zest to taste.  If you enjoy the orange flavor, you may wish to increase to 2 teaspoons to intensify the orange flavor.

By |2018-11-21T01:30:02-06:00November 21st, 2018|General, Recipes|

Holiday Cooking Contest Winner : Lamb with Quinoa Submitted by D.G.


  • 2 cups quinoa
  • 4 cups, chicken or vegetable stock
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 lbs ground lamb
  • 1 red bell pepper, chopped
  • 1 tablespoon Baharat Spice Mix*
  • 1 tablespoon turmeric
  • ½ teaspoon sea salt



  • 1. Combine the quinoa and stock and cook according to instructions until done. (Cauliflower rice would work well in place of quinoa for a lower carb, grain free, solution).
  • 2. In a skillet, cook the ground lamb until done and remove from the pan to a bowl. Reserve the drippings.
  • 3. In the same skillet, in the lamb drippings, sauté the onion until translucent. Add the quinoa, cooked lamb and the Baharat Spice Mix, turmeric and salt, stirring until well blended.  Serve and enjoy. 



*Bahārāt is a spice mixture or blend used in Middle Eastern and Greek cuisine. Bahārāt is the Arabic word for ‘spices’. The mixture of finely ground spices is often used to season lamb, fish, chicken, beef, and soups and may be used as a condiment. Wikipedia*  It can be bought on line and likely found in Middle Eastern grocery stores as well.

By |2018-11-19T13:44:46-06:00November 19th, 2018|Recipes|

Pumpkin Pie al la Pumpkin Pie Filling and Nutty Pie Crust

Nutty Pie Crust

Makes one 9 inch bottom pie crust       

1 ⅓ cups ground nuts (pecans, walnuts, almonds, and/or macadamia nuts)

⅔ cup ground golden flaxseeds

6 tablespoons butter, melted and cooled



1. In a large bowl, stir together the nuts, flaxseeds, butter until well blended.

2. Press into a 9” pie plate.

3. To pre-bake, preheat the oven to 350°F. Cover the pie crust with foil. Bake for 20 minutes. Remove the foil, turn the pie plate, and bake for another 5 minutes, or until the crust is golden and no longer moist to the touch.


Pumpkin Pie Filling

Fills one 9” pie crust (See above.)

1  can pumpkin puree (15-ounce)

⅔ cup full fat, canned, organic, coconut milk

6 tablespoons Lakanto Maple Flavored Syrup made with Monk Fruit

2 teaspoons pure vanilla extract

1 rounded tablespoon pumpkin pie spice

1 rounded teaspoon cinnamon

Pinch of salt

2 large eggs, room temperature

1 egg  yolk, room temperature


1. Preheat the oven to 375°F.

2. In a bowl, place all of the ingredients except the eggs and stir until just blended.

3. Whisk in the eggs, one at a time and then the egg yolk. Don’t overmix.

4. Pour the filling into the crust and spread it around to the edges.

5. Cover the pie with foil and bake for 55-65 minutes or until center is nearly set, just slightly jiggly.

6. Allow to cool completely at room temperature to avoid excessive cracking. Once cooled, serve, or, cover and store in the refrigerator for up to 2 days prior to serving.

By |2018-10-31T06:47:26-05:00October 25th, 2018|General, Recipes|
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