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!


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 

Chicken Enchiladas



  • 2 Tablespoons of butter
  • 1 small onion, chopped
  • 1 clove garlic, minced
  • 4 oz can green chiles, chopped
  • 1 can of cream of chicken soup
  • 1 8oz cream cheese
  • 5 chicken breasts, cooked and shredded
  • 4 oz (or more) of grated cheddar cheese
  • ½ cup milk
  • 8 small flour or corn tortillas




  1. Heat oven to 350 degrees 
  2. Boil chicken in water for 20 minutes. Shred
  3. Melt butter in medium saucepan. Sauté onion, garlic and chiles. Stir in soup and cream cheese. Set aside ¾ cup of this sauce
  4. Fold chicken and half of cheese into saucepan
  5. Fill tortillas with chicken and sauce and place seam side down in 9X13” pan
  6. Stir the reserved sauce and milk together and pour over tortillas and sprinkle remaining cheddar over tortillas 
  7. Cook 350 degrees for 30 minutes

Black Bean and Veggie Quinoa Burger


  • ½ cup quinoa
  • 1 tsp avocado oil 
  • 1 small onion, chopped
  • 3 cloves garlic, minced
  • 2 cans black beans, rinsed and drained
  • 4 TBL tomato paste
  • 1 egg
  • 2/3 cup cooked corn 
  • ¼ cup cilantro 
  • 1 (3.5oz) can chipoltes in adobo, minced
  • 1 ½ tsp cumin 
  • 1 cup rolled oats, ground into crumbs
  • Salt to taste



  1. Place quinoa in a small saucepan along with 1 cup of water. Bring the water to a boil, reduce heat to a simmer and cover.  Cook 10-15 minutes until water is absorbed. Remove from heat
  2. Heat the oil in a small sauté pan over medium heat and add the onion and garlic. Sauté for 5 mins. Season with salt. 
  3. Place the mixture into a large bowl. Add 1 ½ cans of beans to the bowl and mash with a potato masher until a pasty mixture forms
  4. Stir in remaining beans, other ingredients, ½ tsp salt, and stir in quinoa and oats.
  5. Make 8 patties. Brown in a frying pan with oil, 4 mins on each side.

Beef Bolognese


  • 1 tablespoon extra-virgin olive oil 
  • 1 lb grass-fed ground beef
  • 1 medium onion, chopped
  • 10oz button mushrooms, trimmed and sliced
  • 1 medium zucchini, grated
  • 2 garlic cloves, minced
  • 1 (28oz can) diced tomatoes
  • 1 (15oz can) tomato sauce
  • 1 teaspoon dried oregano 
  • ½ teaspoon dried thyme
  • ½ teaspoon dried basil
  • 1 teaspoon sea salt
  • ¼ teaspoon ground black pepper 
  • 2 bay leaves



  1. In a medium stockpot add the ground beef and sauté over medium heat until fully cooked.  Using a slotted spoon transfer the meat to a bowl leaving any oil in the pot.  
  2. Add the onion and sauté until softened. Add the mushrooms and sauté until softened. Stir in the grated zucchini and stir until wilted (1 min). 
  3. Add the garlic and cook stirring for 30 seconds. Add the tomatoes with their juices, ground beef, dried herbs, salt, pepper and bay leaves. Stir to combine. Let the sauce come to a boil and reduce heat to a simmer. Cover halfway with a lid and cook for 30 minutes. Remove the bay leaves.
  4. Serve over shirataki noodles or brown rice noodles (gluten-free)


Recipe from Mark Hyman’s 10 Day Detox Cookbook