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These recipes are on repeat in my kitch!

Sausage + Spinach Quiche


Preheat oven to 325 degrees. Place shortening or butter into the freezer for 10 minutes. Using a food processor, add the flours, egg, salt, water and pulse until combined. Next, add shortening or butter in small pieces to the processor and pulse a few times until combined.

Next, spray a 9 inch pie plate with cooking spray, transfer the dough to the plate and press using your hands until it evenly covers the surface including sides of the plate. Place a piece of parchment paper in the bottom of the pie plate (over the dough) and add at least 1 cup of dried beans to weigh it down (I keep a bag of dried beans in my pantry just for this). Bake in the oven for 10 minutes then remove the beans and set aside.

While the crust is baking, make the filling. Start by browning the sausage in a cast iron skillet. Add onion when almost brown and cook until onion is translucent. In a separate bowl, whisk eggs, milk, salt, pepper, then add cheese, spinach, sausage and onion. Pour filling into crust and place back into the oven for 30-45 minutes or until the center is set. 



   2 1/2 cups almond flour

   1 tbsp coconut flour

   1 egg

   5 tsp ice cold water

   3 1/2 tbsp coconut shortening or grass-fed butter       (cold)

   1/4 tsp salt


   7 ounces Ground turkey sausage

   1/2 cup diced onion

   2 cups chopped spinach

   10 eggs

   1/2 cup full fat coconut milk or silk heavy cream

   1/4 tsp salt

   1/4 tsp pepper

   1/2 cup Violife Vegan Cheddar cheese


1-2 pounds beef bones or a whole chicken carcass

1 tablespoon apple cider vinegar

2-3 carrots cut in half

1 onion cut in quarters

2-3 celery stalks cut in half

2 bay leaves

1 teaspoon black peppercorns

1 teaspoon sea salt

3-4 cloves garlic



Place all ingredients in slow cooker and fill to top with water. Cover and cook on low for 24 hours. Strain broth and transfer to jars for storing in the fridge or freezer. Once chilled, the broth should have a layer of fat on top. Scrape off the fat and discard. Store in glass mason jars in refrigerator for 1 week or freezer.

Homemade Bone Broth

Chicken Parmesan​


4 chicken breasts

2 eggs

1 cup tapioca flour/starch

2 cups gluten-free Panko breadcrumbs Ian’s is  a great brand

Salt and pepper

1 tablespoon Nutritional yeast

1 tablespoon dried minced onion

Tomato basil marinara sauce (jar or homemade)

1 1/2 cups provolone or mozzarella or Italian cheese blend

1/2 cup fresh grated  Parmigiano Reggiano cheese

1/2 cup olive oil

Fresh basil


Start by making a “breading station”.  3 casserole dishes work well (you can also use a plastic ziplock bag for the “flour station” if you prefer and paper plates for the egg and panko for easy clean up). In the first dish place the flour and a pinch of salt and pepper.  In the second dish beat the eggs with a pinch of salt and pepper.  In the third dish place the Panko, nutritional yeast, minced onion, and a pinch of salt and pepper. Next, place the chicken breasts on a cutting board and butterfly them open.  This means cutting them in half horizontally to create 2 thin pieces of chicken out of each breast.  This allows you to avoid the classic pounding of the chicken breast to flatten them and also “stretches” the chicken you have 4 pieces have now become 8.  If they still seem too thick, you can pound them with a meat mallet in a plastic bag. Start passing the chicken through the flour, then egg, then Panko and be sure to press the Panko into the chicken to create a thick crust. Preheat the oven to 400 degrees. Next, heat a large skillet with the olive oil over medium-high heat.  Cook each chicken cutlet until golden brown on each side.  I like to place a cooling rack onto a cookie sheet and transfer the chicken there.  The next step is to place a spoon full of marinara onto each cutlet followed by the Provolone or mozarella and Parmesan cheeses. Transfer the chicken to the oven and allow the cheese to melt and brown slightly (5-10 minutes).  Top with fresh basil if you have it!


1/3 cup balsamic vinegar

1/2 cup olive oil

1 tablespoon Dijion mustard

1 Tablespoon Honey

2 drops doTERRA Thyme essential oil

1 small clove garlic, grated

Salt and Pepper


Combine all ingredients in mason jar, shake thoroughly. Keep in refrigerator for up to 2 weeks.

Thyme Infused Balsamic Vinaigrette

Weeknight Lasagn​a​


  • No boil lasagna noodles, 1 box
  • Olive oil
  • 1 1/2 lbs ground beef
  • 1 tsp. dried oregano or 2 drops doTERRA oregano essential oil
  • ¾ tsp pink Himalyan salt
  • Freshly ground black pepper
  • 1 (32-0z.) jar marinara, my fav is Muir Glen
  • 32 oz. whole milk ricotta
  • 6 oz sour cream
  • 1 egg
  • 1/2 cup freshly grated Parmesan
  • 8 oz package shredded mozzarella


Preheat oven to 375º. In a large skillet over medium-high heat add a drizzle of olive oil. Add ground beef and brown thoroughly. Season with salt and pepper, then add marinara and oregano and stir until combined. Reduce to simmer.

In a medium sized bowl, combine ricotta, sour cream, 1/4 cup Parmesan, and ½ cup mozzarella cheese. Add a pinch of salt and pepper. Set aside.

Spray a large (9 x 13) casserole dish with cooking spray, spread a thin layer of meat sauce, next a single layer of lasagna noodles, then a layer of ricotta mixture, then repeat layers until you are out of ricotta mixture and sauce. Top the last layer of noodles with meat sauce, and remaining the Parmesan and mozzarella.

Cover with foil and bake for 25 minutes (or per package instructions). Next, bake uncovered for an additional 5 minutes. Garnish with fresh parsley and basil if you have it!

Breakfast Hash


  • Veggies of your choice; here are some suggestions:
    • Onion
    • Peppers
    • Mushrooms
    • Sweet potato
    • Zucchini
    • Kale
  • Olive oil
  • Salt
  • Pepper
  • Egg


Chop any veggies you like—nothing is off-limits! Sauté them in a small amount of olive oil with salt and pepper. You can make a large batch of this on your prep day if you prefer and simply reheat it for breakfast. When you’re ready to serve it, reheat the veggies and add an egg on top.

I love my eggs over medium! Some of my favorite toppings are:

  • Trader Joe’s Everything but the Bagel Sesame Seasoning Blend
  • Hot sauce
  • Marinated onions
  • Fresh herbs
  • Avocado
  • Sauerkraut

Fresh Guacamole


  • 2 ripe avocados, mashed
  • 1 lime, juiced, for added lime flavor (consider adding one drop of doTERRA lime essential oil)
  • 1 small shallot finely chopped (use 2 tablespoons onion if you don’t have shallots)
  • 1/4 teaspoon cumin
  • 1/4 teaspoon salt
  • Fresh black pepper
  • 2 tablespoons fresh chopped cilantro or one toothpick swirl of doTERRA cilantro essential oil


Combine all the ingredients in a bowl and mix well. Serve it with tortilla chips, pita chips, or even fresh veggies. This is a super tasty snack!

The Perfect Roasted Chicken


  • Whole chicken, giblets removed (buy organic if you can)
  • 2 tablespoons kosher salt
  • 2 tablespoons olive oil
  • 1 lemon, sliced into rounds
  • 1 onion, quartered
  • 2 stalks fresh rosemary (eliminate this if you don’t have it)
  • 1 teaspoon fresh ground black pepper


Place the chicken in a roasting pan and sprinkle salt on the skin and rub it into the entire chicken. Place the chicken uncovered in the pan inside the refrigerator to sit for anywhere from 2 hours up to overnight. This is what’s referred to as dry brining.

When you are ready to cook the chicken, preheat the oven to 400 degrees and let the chicken come to room temperature while the oven is heating. Sprinkle black pepper and olive oil onto the skin and rub the skin of the entire chicken to evenly distribute the ingredients.

Separate the skin from the breast and stuff one of the lemon rounds under the skin of each breast. Place the onion, remaining lemon, and rosemary into the cavity of the chicken. If the entire onion will not fit, just place it in the pan beside the chicken.

Place the chicken onto one of its sides. Pour 1/2 cup water (or chicken stock if you have it) onto the bottom of the pan and place it in the oven for 25 minutes. After 25 minutes, turn the chicken onto its other side and roast it for an additional 25 minutes.

Next, turn the chicken onto its breast and roast it for 10 minutes. Finally, rotate the chicken onto its back and roast it for another 10 minutes. Remove the pan from the oven and cover, allowing the chicken to rest for 15 – 30 minutes before cutting. Serve with 2 simple sides such as corn on the cob and a salad.

Cashew Sour Cream


  • 1 cup raw cashews
  • 1/2 cup water
  • 2 tablespoons fresh lemon juice
  • 1 1/2 teaspoons apple cider vinegar
  • 1/4 teaspoon salt


Place the cashews in a bowl and cover them with boiling water. Soak them for 1 hour, rinse, and drain. Place the drained cashews in a high-speed blender or a food processor. Add all the other ingredients and blend on high until smooth. Store in the refrigerator for 1 – 2 weeks.

Cheesy Burnt Broccoli


  • 1 bag broccoli florets or 1 head of broccoli (florets removed)
  • Salt
  • Pepper
  • Nutritional yeast
  • Olive oil


Preheat the oven to 400 degrees. Line a sheet tray with aluminum foil or parchment paper. Place the broccoli on the tray. Drizzle it with olive oil and sprinkle with salt, pepper, and nutritional yeast. Toss the ingredients to combine them and spread them into a single layer. Place the tray in the oven for approximately 30 minutes or until the broccoli is tender and brown around the edges.

Slow Cooker Chili


  • 2 1/2 lb. ground beef
  • 1 small yellow onion, chopped
  • 1 28 oz. can crushed tomatoes
  • 1 1/2 cups beef broth
  • 2 tablespoons tomato paste
  • 2 cloves garlic, minced
  • 1 bay leaf
  • 2 1/2 tablespoons chili powder
  • 3 teaspoons sea salt
  • 2 teaspoons cumin
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon turmeric (can substitute with 2 drops doTERRA turmeric essential oil)
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon black pepper
  • 2 cans kidney beans, rinsed and drained (omit for the Whole30 version)


Place all the ingredients into a crockpot and stir to combine. Cook on low for 6 hours. If the meat is frozen, cook it on low for 8 hours. Garnish options are chopped fresh cilantro, red onion, and avocado as well as sour cream and cheddar cheese. Omit the cheese and sour cream for the Whole30 version.

Marinated Onions 


  • 1 cup red wine vinegar
  • 2 tablespoons olive oil
  • 2 small or medium red onion, chopped
  • 1 tablespoon dried oregano or 2 drops doTERRA oregano essential oil
  • 1 teaspoon Himalayan pink salt


Place the chopped onions in a large mason jar. Put all the other ingredients on top of the onions. Shake the jar to combine the ingredients, leave it on the counter for at least 6 hours, and store in the refrigerator for up to 3 months.

Mexican Pasta Skillet


  • 1 lb. pork sausage (can substitute with ground chicken, turkey, or beef)
  • 1 12 oz. box shell pasta (or other short cut pasta), preferably gluten-free
  • 1 8 oz. container plant- or nut-based queso such as Good Foods or Siete
  • 4 oz. (1/3 jar) salsa verde
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon ground cumin
  • 1 teaspoon salt (for pasta water)
  • Salt and pepper to taste
  • Cilantro, avocado, and pickled jalapeños to garnish (optional)


Bring a large pot of water to a boil. Once it’s boiling, add 1 tablespoon of salt and the pasta. In another medium-size skillet over medium-high heat, brown the sausage thoroughly. Drain away any excess fat. Add the spices, queso, and salsa and stir to combine. Once the pasta is cooked per the package instructions, reserve 1/4 cup of pasta water then drain and rinse the pasta with warm water if it’s gluten-free.

Next, add the pasta to the meat and stir to combine. Add the pasta water to help create the sauce and combine everything. Top with pickled jalapeños, avocado, and cilantro if desired.

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