Vegan Broccoli and Cheese Soup


(Use organic where possible)

  • 2 Tbsp extra virgin olive oil

  • 1 medium brown or white inion

  • 1 medium carrot, grated (finely chopped)

  • 2 cloves garlic, pressed, grated, or finely chopped

  • 2 stalks of celery

  • 3 cups broccoli florets

  • 2 cups cauliflower florets

  • 3 cups unsalted bone broth, divided (or chicken or veggie stock), plus one cup for the cashew cream below

  • 2 tsp sea salt, to taste

  • Freshly ground black pepper

Cashew Cream Base:

  • 1 cup cashews, soaked

  • 1 cup bone broth (or stock)

  • 3 Tbsp nutritional yeast

  • 1/2 tsp sea salt

*Soak cashews overnight in a sealed glass jar, or for 1 hour in hot water.*


  1. Preheat the olive oil in a large dutch oven over medium heat. Sauté the onion with a large pinch of sea salt until soft and fragrant

  2. Add the grated carrots and celery and cook until soft. Add the garlic and cook another minute.

  3. Add the broccoli, cauliflower, and sea salt with black pepper and cook 2-3 minutes. Then add 3 cups of bone broth (or stock) and bring to a simmer.

  4. Simmer 20 to 25 minutes until the broccoli and cauliflower florets are tender and can be pierced with a fork

  5. To make the cashew cream base, puree 1 cup of bone broth with the cashews, nutritional yeast, and sea salt until cashews are emulsified into a cream all in a high-speed blender.

  6. Leave the cashew cream in the blender, then add the cooked cauliflower florets. Puree until smooth.

  7. Reserve the cream and cauliflower mixture in another bowl, then add the rest of the broccoli, veggies, and stock to the blender. Pulse a few times until coarsely pureed.

  8. Add the broccoli mixture to the cream mixture back to the pot and stir together.

  9. Serve hot or store in the refrigerator up to 5 days. Freeze well.


Marinated Bacon Wrapped Stuffed Tenderloin



1 pork tenderloin 

1/3 cup garlic infused olive oil

4 Tablespoons blackberry ginger balsamic 

1 Tablespoon butter

1 small onion, chopped

2 cloves garlic, minced

1 (8oz) package mushrooms, minced

6 slices bacon





  1. Marinade the tenderloin in blackberry ginger balsamic and garlic infused olive oil overnight (or for at least a few hours)
  2. Preheat the oven to 400 degrees
  3. Sauté the mushrooms, onion and garlic in butter. Set aside
  4. Slice tenderloin lengthwise down the side, being careful not to cut all the way through. Open it up and lay it flat. Cover with plastic wrap and pound with a meat mallet until flat. 
  5. Spoon the mushroom mixture onto the tenderloin. 
  6. Roll up the loin, making sure to tuck the ends in.
  7. Start at one side and wrap the bacon around the pork tenderloin overlapping the bacon so the roll doesn’t come apart.
  8. Drizzle leftover marinade over pork
  9. Bake for 30 mins or until internal temperature is 150 degrees

Italian Beef Vegetable Soup


  • 1 lb. grass fed ground beef
  • 1/2 yellow onion, diced
  • 4 medium size carrots, thinly sliced (2 cups)
  • 3 stalks celery, thinly sliced (2 cups)
  • 5 cups water 
  • 1 10.5 oz. can low sodium beef broth
  • 1 14.5 oz. can diced tomatoes with juices
  • 1 15 oz. can tomato sauce
  • 1 15.5 oz. can kidney beans, drained and rinsed
  • 1 1/2 tablespoons beef base or beef bouillon
  • 1 teaspoon salt
  • 1 teaspoon dried basil
  • 1 teaspoon dried parsley
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon freshly ground black pepper
  • 1 cup frozen corn, thawed
  • 1/4 head green cabbage, roughly chopped (2 cups)


  1. Sauté beef and onion in a large pot over medium high heat, cook for 5 to 7 minutes, until the beef has browned. While the beef is cooking, prep the carrots and celery.
  2. Add the carrots, celery, water and beef broth to the pot with the meat and onions. Increase heat to high and bring to a boil as you add the tomatoes, tomato sauce, kidney beans, beef base/bouillon, salt, basil, parsley, oregano, garlic, and pepper.
  3. Cover with a lid and bring to a boil. Once soup is boiling, stir and reduce heat; simmer uncovered for 20-30 minutes, until the carrots are tender 
  4. Add the corn to the soup. Add cabbage, if desired. Add salt to taste. Cover and simmer for a few minutes more, just until the corn is warm and the cabbage has wilted. Serve!


Veggie and Ham Chowder



  • 2 Tablespoons avocado oil
  • 1 onion, minced
  • 4 medium carrots, diced
  • 4 stalks celery, diced
  • 4 cloves garlic, minced
  • 1/3  cup arrowroot powder
  • 2 teaspoons thyme
  • 2 teaspoons sea salt
  • 1 teaspoon pepper
  • 32 oz chicken broth
  • 2 medium sweet potatoes, peeled and cubed
  • 2 cups ham, cubed or shredded
  • 1 can black beans, drained
  • 2 cup frozen sweet corn
  • 1 cup heavy whipping cream




  1. Cook a 3-4 pound ham steak in a crockpot on low for 5 hours (may cook the day before). It will fall off the bone and shred on its own or purchase precooked cooked ham.
  2. Heat oil in a large dutch oven. Saute the onion, carrots and celery for 5 minutes.
  3. Add the garlic, seasonings and arrowroot powder. Stir
  4. Pour in the chicken broth and stir for 1 minute
  5. Add sweet potato and let simmer 15 minutes
  6. Add ham, black beans and corn. Simmer for another 10 mins.
  7. Stir in heavy whipping cream and heat thoroughly (about 5 minutes)
  8. Ladle into a bowl. Enjoy

Honey Butter Pork Tenderloin

Creole Seasoning Mix:

  • 2 1/2 tablespoons paprika
  • 2 tablespoons salt
  • 2 tablespoons garlic powder
  • 1 tablespoon black pepper
  • 1 tablespoon onion powder
  • 1 tablespoon cayenne pepper
  • 1 tablespoon dried oregano
  • 1 tablespoon dried thyme


Honey Butter Pork Tenderloin:

  • 4 Tbs butter
  • 2 Tbs honey
  • 2 ½  pounds pork tenderloin, trimmed
  • 1 tsp Creole seasoning for each  tenderloin (recipe above)
  • Extra ground pepper
  • Extra salt to taste
  • 3/4 cup water



  1. Preheat oven to 375 degrees. Sprinkle pork tenderloin with Creole seasoning, salt and black pepper. In an ovenproof pot (I used a cast iron skillet), heat butter and honey over medium heat until melted. Brown each side of tenderloin for 3-4 minutes in the honey butter. Lower heat if honey begins to burn.
  2. Place pot/skillet in oven and roast uncovered for 15 - 20 minutes (145 degrees internal temp). Remove pot from oven and transfer the pork to a plate. Cover with foil for 20-30 minutes.  
  3. Add water to the pot and stir over medium heat.  I added 1 T. Corn Starch to thicken. Simmer for about 5 minutes, until sauce is reduced slightly.  Slice pork on the diagonal and drizzle sauce over top to serve. 

Chicken Scallopini with Lemon Cream Sauce


  • 3 chicken breasts, cut in half
  • 3 Tablespoons butter
  • ½ cup flour (sub almond flour for GF)
  • 1 cup chicken broth
  • ¾ cup heavy cream
  • Juice from 2 lemons
  • ¼ cup capers, drained
  • Salt and pepper to taste



  1. Cut each chicken breast in half, place between plastic wrap and flatten to 1/8 inch using meat mallet. Season with salt and pepper
  2. Dredge chicken in flour. Heat the butter in large skillet and add chicken when melted. Cook over medium heat, 3-4 minutes each side. When chicken is no longer pink, remove from pan and set aside.
  3. Add chicken broth, heavy cream, juice from lemons and capers to the skillet. Cook until boiling. 
  4. Add the chicken back into the pan. Serve over rice, pasta or spaghetti squash.


Chicken Marsala


  • 10 oz. sliced fresh mushroom 
  • 2 tablespoons butter
  • 5 boneless skinless chicken breasts, halved 
  • ½ cup almond meal 
  • 1 ½ marsala 
  • 1 cup chicken broth 
  • ½ teaspoon salt 
  • ¼ teaspoon pepper
  • 1/3 cup shredded mozzarella
  • 1/3 cup grated parmesan
  • 2 green onions, chopped   



  1. Sautee mushrooms in 2 tablespoons of butter, in a large skillet. Set aside. 
  2. Cut each chicken breast in half, place between plastic wrap and flatten to 1/8 inch using meat mallet. 
  3. Dredge chicken in flour. Place 5-6 pieces of chicken in large skillet with oil. Cook over medium heat, 3-4 minutes each side. 
  4. Place chicken in lightly greased 9x13 inch pan, repeat procedure with remaining chicken. 
  5. Sprinkle reserved mushrooms upon chicken.
  6. Add wine and broth to skillet, bring to a boil, and reduce heat and simmer uncovered, for 10 minutes.
  7. Stir in salt and pepper, and then pour sauce over chicken. 
  8. Combine cheeses and green onions, sprinkle over chicken. 
  9. Bake uncovered at 400 degrees for 25 mins. 

Chicken Fried Rice


  • 2 cups brown rice, cooked
  • Avocado or coconut oil
  • 1 large onion, chopped
  • 1 clove garlic, minced
  • Bunch of broccoli
  • ½ pound carrots, finely chopped
  • 3 Boneless skinless chicken breasts
  • 3 eggs, beaten
  • Soy Sauce (I use gluten-free Tamari)
  • Salt and pepper to taste



1. Cut chicken into cubes. Add 1 tsp. oil and sauté chicken until done. Set aside.

2. Scramble the eggs in pan. Set aside.

3. Heat large frying pan or wok, add 1Tbl oil and sauté onion and garlic for 4 minutes 

4. Add chopped carrots and sauté for 3 minutes

5. Coarsely chop broccoli and sauté another 5 minutes. Add 4 Tbl. of Tamari and salt and pepper to taste.

6. Add the rice and stir to combine

7. Add the cooked egg and chicken to the pan and stir to combine.


You can make this dish with many variations….veggies only, different cooked meats, or different veggies