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White Chicken Chili


This white chicken chili is a healthy one-pot recipe that won’t disappoint!

Serves 4

  • 1 TBS butter or coconut oil
  • 1 lb. chicken, light or dark*
  • 1 large onion, chopped
  • 2 cloves garlic, minced
  • 5 1/2 cups of chicken broth*
  • 3 (15 ounce) cans cannellini (aka white kidney) beans, rinsed and drained**
  • 2 (4 ounce) cans chopped green chilies
  • 1 TBS dried oregano
  • 1 tsp ground cumin
  • 1/8 tsp cayenne pepper, or to taste
  • 1 tsp sea salt, or to taste
  • ¼ cup chopped fresh cilantro
  • 1 handful of baby spinach, arugula or kale leaves
  • 1 medium Avocado, peeled and chopped into chunks

Purchase “all natural “ or organic, skinless, boneless white and/or dark meat chicken. Using a sharp knife, slice pieces into 1-inch bite sized pieces.   In a large, deep pot, or Dutch oven, sauté the chicken in butter (or coconut oil) with the chopped onion and minced garlic until just done.

Add the chicken broth, cannellini beans, green chilies, oregano, cumin, cayenne pepper, and salt. Simmer for 30-45 minutes to allow flavors to blend and develop. If desired, add in the last 5 minutes of simmering, a small handful of fresh baby spinach, kale, or arugula leaves for added nutrition.

Divide the chopped cilantro and avocado between four bowls. Ladle the chili over the top and serve.

*We recommend that you cook a whole chicken in a pot with water, celery, lemongrass, and peppercorns to render your own yummy stock for this soup and the cooked chicken meat as well. Keep extra stock in the freezer for the next recipe.

** For those able to do so, we recommend purchasing dried beans, soaking them and preparing them in advance to avoid the BPA in cans. Additionally, you may want to look for a BPA-free lined can like Eden Organic. Trader Joes claims their canned beans are in a BPA free lined can.

By |2022-11-01T10:32:43-06:00March 16th, 2022|General, Recipes|

Brussels Sprouts: Dark Green Winter Salad

by Nancy Weyrauch Mehlert, MS

Brussels Sprouts: Dark Green Winter Salad is a delicious salad with flexible choices.

A delicious salad with flexible choices. *Alternatives to Brussels sprouts include arugula, cabbage slaw, or shredded romaine. Field greens would work too! 

 1 thin piece of gluten free bread, toasted

2 T extra virgin olive oil

2 T fresh Meyer (less acidic) lemon or regular lemon

2 T avocado oil based mayonnaise

1 small clove garlic, finely minced

½ t sea salt

3 cups finely shredded Brussels sprouts*

3 cups finely shredded kale

Fresh ground black pepper, to taste


  • Toast bread until browned and crisp. Cool before breaking or cutting into small pieces.[Bread Recommendations: Carbonaut GF low carb bread, B-Free GF Bread, GF stuffing cubes]
  • In a large bowl, whisk together the oil, lemon juice, mayonnaise, garlic and salt.
  • Toss the Brussels sprouts and kale with the dressing. Season with pepper. Sprinkle bread crumbs and serve.

From :  https://www.nutritionaction.com/daily/healthy-recipes/need-a-new-winter-salad/?utm_medium=email&utm_source=engagingnetworks&utm_campaign=2021.12.1+Need+a+new+winter+salad&utm_content=2021.12.1+Need+a+new+winter+salad  with suggestions added.

By |2022-11-01T10:44:38-06:00January 12th, 2022|General, Recipes|

Roasted Red Pepper Sauce

Roasted Red Pepper Sauce is an amazing add to a hamburger, steamed broccoli, roasted cauliflower, or fried eggs!

Roasted Red Pepper Sauce is an amazing add to a hamburger, steamed broccoli, roasted cauliflower, or fried eggs!

Makes 2 Cups


1 jar (16 ounces) roasted red peppers, drained

¼ cup extra-virgin olive oil

¼ onion, roughly chopped

2 cloves garlic, minced

2 tbsp chopped fresh parsley

1 tablespoon capers, drained

Juice of ½ lemon

½ tsp salt

½ tsp black pepper


  • Combine all ingredients in a food processor and pulse 5-10 times to combine, then blend on high speed until smooth.
  • Store in the refrigerator for up to 5 days.

Suggestions: Top any array of fresh steamed vegetables from asparagus to zucchini, dollop on top of a hamburger patty or salmon steak, or pair with fried eggs. Change out the roasted red peppers for the same amount of  sundried tomatoes or roasted eggplant.  Add black olives to make a tapenade. 

Hartwig, M. and Hartwig. D. (2015) The Whole30. Houghton Mifflin Harcourt. p. 316.

By |2022-11-01T11:07:52-06:00October 28th, 2021|General, Recipes|

Chia Seed Chocolate Pudding

Fast, Easy, Indulgent, and Healthy!

Chocolate Chia Seed Pudding - Fast, Easy, Indulgent, and Healthy! It's ready in 8 - 10 minutes.

Chocolate Chia Seed Pudding – Not only is it fast and easy, it is also indulgent, and healthy! It’s ready in 8 – 10 minutes.

Prep Time: 8-10 minutes

Makes 4 servings, 8 ounces each


  • 2 cups unsweetened Milkadamia Vanilla (non-refrigerated aisle)
  • ¼ cup cacao powder
  • ¼ cup Swerve confectioners’ sweetener (more if very sweet is desired)
  • 2 teaspoons vanilla extract
  • ½ cup chia seeds


Combine together all ingredients in a bowl or 4 cup measuring cup, stirring well. Wait 15 minutes.

Stir again and transfer into 8 ounce serving cups, ramekins, or other serving container.

Cover and refrigerate for 4 hours.

Garnish with fresh raspberries, nuts, or coco-whip.


1- 8 ounce serving: 165 calories, 9.75 grams Fat, 5.5 grams Protein, 3.25 net Carbohydrates.

By |2022-11-01T12:40:15-06:00July 8th, 2021|General, Recipes|

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 |2016-07-06T06:58:07-06:00July 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 |2016-03-28T10:05:10-06:00March 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 |2015-10-26T16:56:46-06:00October 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 |2015-10-05T06:36:55-06:00October 3rd, 2015|Recipes|