Creamy Lemon Zucchini Noodles

From Meghan Bassett, Living Magazine

  • 3 small zucchini or package of spiralized zucchini
  • 1 cup cherry tomatoes, halved
  • 1 tablespoon olive oil or melted butter
  • 1 ripe avocado
  • 2 cloves garlic, minced
  • 2 tablespoons lemon juice
  • Salt & pepper to taste

Preheat oven to 400◦.

Place cherry tomatoes on a baking sheet and roast for 15 minutes, then sprinkle with salt.  Set aside.

Combine in a blender or food processor the avocado, garlic, and lemon juice until smooth.  Season with salt and pepper to taste and set aside.

Use a spiralizer to make the zucchini noodles or purchase zucchini already spiralized (HEB produce).

Bring a pot of water to a boil over high heat. Add the zucchini to boiling water for just 1 minute, then remove quickly and transfer zucchini into a bowl of cold water briefly to stop cooking.

Drain the zucchini and add the tomatoes and sauce, toss and serve.



By |2017-02-23T14:57:16-06:00February 23rd, 2017|General, Recipes|

Tropical Fruit Salsa


Serves 4 to 6 peopletropical fruit salsa



  • 1 medium mango, chopped into ½ inch chunks
  • 1 medium papaya, seeded and chopped into ½ inch chunks
  • ½ medium red onion, finely chopped
  • 1 medium jalapeno, seeds removed and finely chopped
  • 1 bunch of cilantro, stems removed and finely chopped
  • Juice of one Lime
  • Salt and pepper to taste


  • Combine all ingredients in a medium bowl and toss to combine.
  • Will keep in the refrigerator for 1 week
  • Perfect for dipping with Beanitos, as a compliment to fish, shrimp or chicken, a filling for avocado halves or combine with garbanzo or black beans for a side dish.


By |2016-07-06T06:58:07-05:00July 6th, 2016|General, Recipes|

Salmon Cakes with Caper Sauce

salmon cakes with Caper sauce

Serves 2


  • 6 ounces raw salmon, skin removed and diced into small cubes
  • 1 egg
  • ⅓ cup ground walnuts
  • ½ cup chopped fresh Italian parsley
  • 1 tsp dill weed
  • ¼ tsp sea salt
  • Pinch of cayenne


  • 3 tbsp grass-fed butter
  • 1 tsp capers
  • 1 tbsp lemon juice
  • sea salt to taste


1. Combine salmon, egg, ground walnuts, parsley, dill weed, sea salt and cayenne together in a bowl and refrigerate for 1 hour or up to several hours. Form into 2 patties.

2. Preheat oven to broil. Place salmon patties on a lightly greased baking dish and broil for 5-7 minutes on each side.

3. While salmon is broiling, melt butter and combine with capers, lemon juice and sea salt to taste.

4. Top salmon patties with melted butter-lemon-caper sauce and serve.







By |2016-03-28T10:05:10-05:00March 25th, 2016|General, Recipes|

Curried Halibut


Halibut is a lean fish with a mild, sweet tasting white flesh that is firm but tender. Be careful not to overcook it to avoid drying it out.

Serves 4


  • 4 six ounce wild Alaskan halibut steaks
  • ½ cup of almond meal
  • 1 tsp salt (Himilayan, Redmond, or other unprocessed)
  • 1 pinch of cayenne
  • 1 TBS curry powder
  • 3 TBS coconut oil (expeller pressed)


Mix the almond meal with the salt, cayenne and curry on a plate.

Flip the fish in the mix, coating both sides.

Heat two teaspoons of coconut oil on medium heat in a frying pan. Add the fish in the pan and cook on each side for about 5 minutes.

Remove from the pan and serve.

Serving Suggestions:

  • Pair with a mixed vegetable combo of curried cauliflower, broccoli and green beans.
  • Consider a pistachio crust as an alternative by grinding 1 cup of roasted, shelled pistachios with 1 tsp. of dried oregano, ½ tsp each of thyme, garlic powder and sea salt and dredging fish in this mixture instead. Top with orange or grapefruit segments. 
By |2016-02-04T06:21:23-06:00February 1st, 2016|Recipes|

Baked Acorn Squash with Apples

Serves 4

baked acorn squash with apples





  • 2 Medium to small Acorn Squash, halved with seeds & strings removed
  • 2 Medium to Large baking apples, cored and diced
  • 2 Tablespoons Coconut Palm Sugar or maple syrup
  • 2 Tablespoons of Butter, melted
  • ½-1 tsp. Pumpkin Pie Spice (or cinnamon, nutmeg, and allspice)
  • Juice of ½ small lemon
  • 1 Tablespoon bourbon or dark rum if desired

1) Preheat oven to 350°.

2) Use a baking dish large enough for the 4 halves, and place ¼ cup of water in the bottom of it. Place the acorn squash halves face down in the water and bake for ½ hour.

3) While baking, gently toss together in a bowl, diced apples with coconut palm sugar, melted butter, pumpkin pie spice, lemon juice and bourbon/dark rum, if desired.

4) Remove squash from the oven, drain any remaining water from the pan, and turn over the squash to bowl side up. Fill center with apple mixture.

5) Bake for an additional 30 minutes until apples are soft and browning.


Notes: Completed squash will hold heat for 15 minutes countertop so it can hold well while the remainder of dish is prepared and served. Can also be prepared through step 4 and refrigerated one day ahead before finishing. Remove from refrigerator 15 minutes before final baking step. Use a baking apple (Honeycrisp works well) and dice into small pieces to speed cooking time. Consider other stuffing combinations for acorn squash such as cooked pork sausage or bacon, pears, raisins, cranberries or currents, nuts and seeds. Excellent pairing for pork roast or turkey dinner. Also a great dessert option.



By |2015-10-26T16:56:46-05:00October 21st, 2015|Articles, General, Recipes|

Mediterranean Lamb Roast

lamb roast 2





From Practical Paleo by Diane Sanfilippo, BS, NC

Serves 6-8

Slow – Cooker Recipe

  • 4 lbs lamb roast (beef or pork works too!)
  • 2 onions, cut into quarters
  • 4 large carrots, chopped into 1 inch pieces
  • 6-8 cloves of garlic, smashed
  • ¼ cup Kalamata olives
  • ¼ cup brine/liquid from olives
  • 32-ounce can of whole peeled plum tomatoes or roasted tomatoes

Place all ingredients in a slow-cooker and cook on low for a minimum of 6 hours or overnight.

Serve alone or over cauliflower mashed potatoes.








By |2015-10-05T06:36:55-05:00October 3rd, 2015|Recipes|

Curried Shrimp Salad

curried shrimp saladPreparation Time: 15 minutes

Servings: 2-4

  • 1 lb cooked wild shrimp, tails removed
  • ½ cup frozen green peas, defrosted
  • ¼ cup chopped green onion and/or celery
  • ½ cup expeller pressed mayonnaise
  • Juice of one lemon
  • 1 to 3 tsp Curry Powder to taste
  • Sea Salt and Pepper to taste
  • 1 Avocado
  • 1 Bag prewashed Organic Greens (Arugula, Field Greens)

1. Place shrimp in a colander and rinse in cold water. Squeeze juice from half of the lemon onto the shrimp. Dice if desired.

2. In a bowl, combine shrimp, green peas, green onion, celery, mayonnaise, curry powder, sea salt and pepper.

3. On two or four plates, divide the greens evenly.

4. Spoon out shrimp salad onto the bed of greens, dividing evenly among the plates.

5. Peel and dice the avocado, and garnish each plate with it. If desired, drizzle cold pressed olive oil on the greens.

By |2015-08-05T06:31:20-05:00July 28th, 2015|Articles, Recipes|

Cauliflower Fried Rice

Cauliflower fried Rice2.docx

Serves 4

• 1 head of cauliflower
• 1 cup fresh mushrooms, sliced
• ½ cup fresh or frozen onions, sliced
• 1 cup fresh celery, sliced
• 2 Tbsp butter or coconut oil

1. Rinse and remove the green leaves and stems from the cauliflower.
2. Cut the cauliflower into pieces and use a food processor to shred to rice consistency. This can be used with the blade by pulsing to desired texture. Or if you have a shredding blade, this too will work well.
3. Slice the mushrooms, dice the celery and onion and set aside.
4. Melt the butter or coconut oil in a large skillet over medium heat.
5. Add all of the ingredients and cook for 8-10 minutes, stirring often to avoid burning. Serve.

Be creative and add veggies you like such as peas, zucchini, bell pepper, carrot, scallions, green beans, sugar snap peas. The versions are limitless. Chop in leftover chicken, shrimp, pork, veal, lamb or beef. Spice it up with curry or fresh cilantro.

From Paleo Slow Cooking by Chrissy Gower, Victory Belt Publishing, Las Vegas, 2012



By |2015-05-19T11:49:39-05:00May 19th, 2015|Articles, General, Recipes|

Sautéed Spinach with White Beans and Pine Nuts

spinach beans and pine nuts

Serves 4


1 T grass fed butter

1 T cold pressed olive oil; extra for garnish

2 T pine nuts

1 large clove garlic, thinly sliced

One 15.5 ounce can, small white kidney or cannellini beans

1 lb fresh spinach, trimmed and washed

Sea Salt

½ cup lightly packed fresh basil (about 15 leaves), thinly sliced

1 T finely grated lemon zest

Freshly ground black pepper

Heat a 12-inch skillet over medium heat. Add grass fed butter, pine nuts and garlic and cook, stirring often until the pine nuts are golden and the garlic is fragrant, about 1-2 minutes. Stir in the beans and cook until heated through, about 1 minute.

Add the spinach and ¼ tsp salt and cook, turning with tongs until wilted, about 2 minutes. Remove from heat and add the basil, lemon zest and pepper to taste. Garnish with a drizzle of olive oil and serve.

Nutrition Facts, 1 serving: Calories 180; Fat 10g; Protein 9g; Carbohydrates 21g; Fiber 8 g; Magnesium 242g

 Adapted from recipe at, Issue 104

By |2015-03-22T23:30:10-05:00March 22nd, 2015|Articles, General, Recipes|

Healthy and FAST Cabbage Sautee






  • 1 head of green cabbage
  • 6 slices of uncured bacon
  • 1 Apple, cored and sliced, if desired
  • Salt & Pepper to taste

 1. Cut raw bacon up into bits and pieces. Using medium heat, cook the bacon bits and pieces in a skillet or Dutch oven until brown and crisp. Remove from the pan, reserving the bacon fat.

 2. Wash the cabbage, remove the outermost leaf. Remove hard core. Cut the cabbage into quarters or six even slices. . Place the segments into the bacon fat. Lightly salt and add pepper to taste. Cover and sautee until desired tenderness about 5-10 minutes. If desired, add apple slices at the same time.

 3. Dish cabbage and apples onto plates and top with crisp bacon crumbles.

 If bacon is not used, simply cook the cabbage in butter or chicken broth.

By |2015-02-03T23:15:22-06:00February 3rd, 2015|Articles, General, Recipes|
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