Spicy Black Bean Hummus


  • 1 15 oz. can black beans, liquid reserved
  • 1 large garlic clove
  • 1 T. tahini
  • 2-3 T. lemon juice
  • scant 1/2 t. salt
  • 1 t. cumin
  • 1/4 t. smoked paprika (regular paprika will also work, but the smoked is worth the splurge!)
  • 1/8-1/4 t. cayenne pepper, depending on how hot you want it
  • 1-2 T. of the reserved bean liquid
  • 1/4 c. fresh cilantro (or parsley if you’re a cilantro hater)
  • Your favorite hot sauce to taste (If you like it extra spicy)

Pulse the garlic first in a food processor until minced. Add the rest of the ingredients up to the cilantro. Pulse it in last. Use enough lemon to suit your taste and bean liquid to make it as thin or thick as you like. I used about 2 1/2 tablespoons of lemon juice and about 2 tablespoons of bean liquid.


Spaghetti Squash


  • 1 small spaghetti squash, cut in half and seeded
  • 1⁄2 cup onion, minced
  • 3 clove garlic, minced
  • 12 oz ground turkey or extra lean ground beef 
  • 2 cup tomatoes, crushed
  • 2 tbsp chicken broth
  • 2 tsp fresh oregano, minced
  • 2 tsp crushed red pepper flakes, or to taste
  • 2 tbsp fresh parsley, chopped
  • 2 tbsp chicken broth 
  • Salt 


  • Preheat oven to 350 degrees F (175 degrees C).
  • Place each squash half cut side down on a baking sheet and bake uncovered for 45 to 60 minutes or until a fork goes easily into the shell.
  • Heat  skillet over medium high heat. Add onion, garlic, and saute for 2 minutes. Add ground turkey or beef and cook for 4 minutes. Add tomatoes and chicken broth, bring to a boil, reduce the heat, and simmer for 20 minutes. Add  oregano, red pepper flakes, and parsley and simmer for 5 minutes.
  • Scoop out the strands of squash, if desired, or top each half with the sauce.

Chicken, Bean and Vegetable Soup


  • 1 small onion, chopped
  • 1  bell pepper, chopped
  • 1 pound chicken breast or tenders
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon paprika
  • 1 large carrot, peeled and cubed into very small cubes
  • 5 medium tomatoes, chopped
  • 1 can (15 oz) red kidney beans, drained
  • 3 cups fresh spinach
  • 4 garlic cloves, minced
  • 4 cups (32 oz) chicken broth
  • 2 cups water
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil


  • In a large soup pan sautee chopped onion and cook for 1 minute. Then add chopped  bell pepper and cook for another minute on medium-high heat. Remove vegetables from the pan.
  •  Slice chicken into small pieces. Season chicken slices generously with paprika, oregano, basil, and salt. Sautee on medium-high heat until browned on both sides. The chicken does not have to be cooked all the way through, as you will continue cooking it in the next steps.
  • Return cooked onions and bell peppers to the pan. Add chopped carrots, tomatoes, red kidney beans, fresh spinach, and minced garlic. Add chicken broth and water. Add 1/2 teaspoon of oregano and 1/2 teaspoon basil. Bring to boil and then simmer for 15-20 minutes until carrots are cooked and chicken cooked through. Season with salt to taste.

Egg White and Veggie 'Muffins'


  • 1 carton of egg whites or 12 egg whites.
  • Seasonings: Garlic powder, pepper, and any other no-salt seasonings you prefer. I like the Mrs.Dash brands. 

Optional Add-Ins:

  • Baby spinach
  • chopped onion
  • chopped red pepper
  • chopped jalapeno
  • chopped mushrooms
  • Broccoli


  • Preheat oven to 350 degrees
  • Choose ingredients you prefer or mix it up, so you have something different every day. Chop if necessary.
  • Steam your vegetables of choice and season with garlic powder, pepper and any other no-salt seasonings you prefer.
  • Spray muffin tin lining with coconut oil spray
  • Add chopped ingredients to each cup 
  • Add 1/3 cup liquid egg whites or 2 egg whites per cup
  • Bake for 25-30 minutes or until no longer runny in the middle.
  • Eat immediately or remove and let cool on a rack. Once cool, place them in a tupperware and store in the refrigerator. 
  • Remove 2 in the morning, heat and enjoy! 

Chicken and Veggie Stir Fry

Ingredients for Stir Fry:

  • 2 cup of your favorite veggies (frozen or fresh)
  • 2 cups black beans 
  • 2 cups cooked chicken breast, diced
  • Cooking spray
  • 3 tablespoons water for stir frying

Ingredients for Sauce:

  • 1 small jar of salsa or 1 bottle of sweet chili sauce (depending on the flavor you want)
  • 3 tablespoons water


  • First prep all vegetables (frozen or fresh) and dice the chicken. Set aside.
  • Coat a large nonstick wok or pan with cooking spray.  Add veggies and water.  Saute over medium-high heat for 3-5 minutes until veggies are soft. 
  • Add black beans and chicken. 
  • Turn down to medium heat, and add either or salsa or sweet chili sauce.
  • Stir fry for about 2 minutes until all is heated through. Stir constantly to blend everything.
  • Optional: Serve over brown rice

Chunky Almond Butter


  • 3-4 cups almonds (or other nuts). I use Trader Joe's 50% reduced sodium almonds
  • 2 Tablespoon chia seeds


  1. Take 2 cups almond and pulse in the food processor to make chunks (if you like chunky almond butter)
  2. Remove 3/4 cup chunks and put to the side
  3. Dump the remainder of the almonds into the food processor with the chia seeds.
  4. In the food processor, blend almonds  and chia seeds until it turns into a runny paste. Be patient! You may need to scrape down the sides a bit but it will turn into almond butter if you keep on processing it.
  5. Once you have a creamy butter stir in the chunks that you put to the side. Do not turn on the food processor to blend, simply use a spatula to mix in.
  6. Transfer to a clean container and keep stored in the fridge. It should stay good for about 2-3 weeks

Paleo Granola


  • 1 cup cashews
  • 3/4 cup almonds
  • 1/4 cup pumpkin seeds, shelled
  • 1/4 cup sunflower seeds, shelled
  • 1/2 cup unsweetened coconut flakes
  • 1/4 cup coconut oil
  • 1/4 cup honey
  • 1 tsp vanilla
  • 1 cup dried cranberries
  • 1 tsp salt


  • Preheat oven to 300 degrees F. Line a baking sheet with tin foil. Place the cashews, almonds, coconut flakes and pumpkin seeds into a blender and pulse to break the mixture into smaller pieces.
  • In a large microwave-safe bowl, melt the coconut oil, vanilla, and honey together. Add in the mixture from the blender and the sunflower seeds, and stir to coat.
  • Spread the mixture out onto the baking sheet and cook for 20-25 minutes, stirring once, until the mixture is lightly browned. Remove from heat. Stir in the dried cranberries and salt.
  • Press the granola mixture together to form a flat, even surface. Cool for about 15 minutes, and then break into chunks. Store in an airtight container or resealable bag.

Stuffed Acorn Squash



  • 2 acorn squash
  • 1 lb ground turkey or lean ground beef
  • 1 can black beans 
  • Mixed assortment of fresh or frozen veggies (I used what I had in my fridge)
  • sea salt to taste
  • pepper to taste
  • garlic powder to taste
  • hot sauce to taste
  • pinch of cayenne


  • Heat the oven to 400°F.
  • Cut the squash in half lengthwise and scrape out the seeds
  • Place the halves cut-side down in a baking pan with 1/4 inch water and cover with tinfoil.
  • Roast until fork tender, about 45 minutes to 1 hour.
  • While squash roasts begin to brown the ground turkey/beef a nonstick pan.
  • Add mixed vegetables, black beans, hot sauce and spices string occupational until vegetables are slightly cooked and ground turkey/beef is done browning. 
  • Divide mixture into 4 servings to fit back into the squash halves.
  •  Spoon equal portions of the mixture into the cavity of each squash half.
  • Enjoy!


Paleo Cocoa Balls


  • 10-12 dates, pit removed
  • 4 Tbsp cocoa powder (or more if you like more of a chocolate taste)
  • 1/2- 3/4  c chunky almond or peanut butter
  • coconut flakes 


  • After pits are removed from dates, combine in food processor with cocoa powder and nut butter until a smooth paste forms.
  • Once the mixture is complete put the coconut flakes in a dish big enough to roll the date balls in. 
  • Roll a small amount of the mixture in your hands and into the coconut flakes
  • Once you have rolled the date ball in coconut put them in a tupperware and throw them in the fridge.


Paleo Apple Crisp Recipe


  • 4 cups of apples, peeled, cored and sliced thin
  • 1/4 cup full fat coconut milk
  • 2 tsp of lemon juice
  • 2 tbs pure maple syrup
  • 1 tbs of coconut sugar
  • 1 tsp cinnamon
  • 1/2 tsp allspice

Crumble Topping

  • 1/4 cup coconut flour
  • 1/4 cup almond flour
  • 3-4 tbs chopped nuts
  • 1 tbs coconut sugar
  • 1 tsp ground cinnamon
  • 3 tbs coconut oil
  • Pinch of salt


  1. Preheat oven 375-degrees F
  2. In a medium mixing bowl, combine apples, lemon juice, coconut milk, maple syrup, coconut sugar, cinnamon and allspice
  3. In a small mixing bowl, combine all the ingredients for the Crumble Topping - mix with your hands until mixture is crumbly. If it's too dry, add a little more coconut oil
  4. Grease an 8" x 8" baking dish or pie pan
  5. Pour the apple mixture into the pan
  6. Evenly sprinkle the Crumble Topping over the apples
  7. Bake about 20-25 minutes, or until apples are tender
  8. Serve warm and enjoy!

Paleo Pumpkin Pie


For the cupcakes:

  • 1 can pumpkin or 1 1/2 cups pumpkin puree
  • 2 very ripe bananas
  • 1/2 cup coconut sugar
  • 1 1/2 tsp cinnamon
  • 1/4 tsp ginger
  • 1/4 tsp nutmeg
  • 1/4 tsp sea salt

For the whip topping:

  • 1 can full fat or light coconut milk
  • 2 T maple syrup


  • Preheat oven to 350.
  • In a food processor, combine all the cupcake ingredients and blend until smooth. 
  • Spoon the mixture into lined muffin pans. 
  • Bake for 20-25 minutes.
  • Let these cool completely before removing from the muffin liners. Since they are soft like pumpkin pie, I highly recommend putting these in the fridge after baking. It should firm them up more.
  • To make the whip topping, open up your can of coconut milk that has been in the fridge overnight. Scoop the fatty white part off and place in a mixing bowl with the vanilla and maple syrup. Use the whipping attachment and whip the coconut into a cream. Scoop a little on top of each muffin. Enjoy!


Perfect Thanksgiving Turkey W/Brine


Brine Ingredients:

  • 2 gallons of water
  • 1 1/2 cups salt
  • 2 tbsp minced garlic
  • 2 tbsp ground pepper
  • 1/3 cup brown sugar (optional) 


Combine water, salt, garlic, pepper, and sugar. Stir until mixed. Place turkey in a brine bag or 5 gallon bucket. Ensure the bird is fully submersed in the brine for 12-24 hours. 

Turkey Seasoning Marinade Ingredients

  • 3/4 cup olive oil 
  • 3 tbsp minced garlic
  • 2 tbsp chopped rosemary
  • 1 tbsp basil
  • 1 tbsp italian season
  • 1 tsp black ground pepper
  • salt to taste


In small bowl mix olive oil and all seasonings. Pat turkey dry. Using hands or basting brush spread generous amounts of the mixture all over the bird. Once bird is covered place turkey on a rack in the roasting pan. Add 1/4 inch water to the bottom of the pan.

Roast in preheated oven at 325 degrees F for 2-4 hours or internal temperature reaches 165 degrees F. Baste turkey 20-30 min while cooking. Let the turkey rest before carving.


Grain-Free Stuffing


  • 3 ½ cups onion, diced
  • 2 ½ cups celery, diced
  • 1 cup apple, cored and diced
  • 1/4 cup dates, chopped into small pieces (raisins or dried cranberries would also be good)
  • 2 cups almond flour
  • 2 teaspoons sage
  • 2 teaspoons thyme
  • 1/4 teaspoon marjoram
  • 1/4 teaspoon rosemary
  • 1/4 teaspoon pepper
  • 1/2 teaspoon salt
  • 2 tablespoons butter, ghee or coconut oil
  • 3 eggs, whisked


  • Grease a medium-sized baking dish
  • Add 2 tablespoons butter/ghee/coconut oil to a saucepan and warm over low/med heat.
  • Add onion, celery, apple and herbs and saute over medium heat for 5 minutes. Remove from heat.
  • In a large bowl, add almond flour and dates and mix. 
  • Add the lightly beaten eggs to the bowl and mix well.
  • Add mixture to baking dish and bake at 350F for 45 minutes – 1 hour

Vegan Green Bean Casserole


  • 1 cup raw cashews
  • 3 large shallots, sliced into 1/8 inch thickness
  • 1/4 cup almond meal or flour
  • 1 tablespoon arrowroot flour (or cornstarch, see note above for other substitutions)
  • 1/2 teaspoon fresh ground pepper
  • 1/2 teaspoon sea salt
  • 7 tablespoons olive oil, divided
  • 10 oz brown or white button mushrooms, sliced
  • 1 medium onion, chopped
  • 6 medium cloves of garlic, minced or pressed
  • 1 1/2 lbs fresh green beans, tips snipped off
  • 3 sprigs of fresh thyme
  • 1 fresh bay leaf or 2 dry bay leaves
  • 1 cup vegetable stock
  • salt and freshly ground pepper to taste


  • Take the cashews, place them in a medium sized bowl, and cover them with water until they are completely submerged. Cover with plastic wrap and refrigerate for 8 hours or overnight. Once the cashews have soaked, drain them and rinse thoroughly. Place the cashews in a blender or food processor and add 1/2 cup of water. Process on high speed until pureed into a thick cream consistency.
  • Line a baking sheet with a double layer of paper towels. Place the shallot slices in a medium bowl and sprinkle the almond meal, arrowroot flour, ground pepper, and salt over the shallots. Toss to evenly coat the shallots. Heat 3 tablespoons of oil in a large sauté pan or skillet on high. Once the oil starts to shimmer (but before it starts to smoke) reduce the heat slightly to medium high and add the coated shallots and fry them, stirring constantly, until they are golden brown, about five minutes or so. Once they are golden brown, move them to the baking sheet.
  • Add 2 more tablespoons of oil to the sauté pan or skillet and turn to medium heat. Add the sliced mushrooms and cook, stirring frequently, until they are brown, about 5-7 minutes depending on how thick the mushrooms are. Pour the mushrooms and any accumulated liquid, into a heatproof bowl.
  • Add the final 2 tablespoons of oil to the sauté pan or skillet and turn the heat to medium. Add the onions and cook until they soften about 2-3 minutes. Add the garlic and cook until fragrant, about 30 seconds. Add the green beans, thyme, bay leaves, pureed cashews and vegetable stock. Cook, stirring frequently, until the beans are slightly tender but crisp in the center, about 5 minutes. Add the mushrooms and liquid and continue to cook for another 5 minutes, or until the green beans are tender and the sauce has thickened. Once done, season with salt and pepper to taste. Remove the thyme and bay leaves before plating and sprinkle the fried shallots over the green beans before serving.

Paleo Sweet Potato Casserole


  • 4 large sweet potatoes
  • 1/2 cup canned coconut milk
  • 1 Tbsp. coconut oil
  • 1-2 Tbsp. maple syrup
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • juice of half an orange

Pecan topping

  • 3/4 cup chopped raw pecans
  • 1 tsp cinnamon
  • 1 Tbsp maple syrup
  • 1 tsp melted coconut oil


  • Bring a large pot of water to a boil and preheat oven to 350 degrees F. While water comes to a boil, peel and dice sweet potatoes into large chunks.
  • Add sweet potato chunks to water. Boil until fork tender--about 10 minutes.
  • Drain potatoes, then dump them back in the large pot with all the other ingredients. Using a hand mixer, blend until potatoes reach desired consistency and flavor. (You may like to add a little more coconut milk, spices, or syrup based on your taste.)
  • 4. In a small bowl, combine all topping ingredients until pecans are well coated.
  • Dump sweet potatoes into an oven safe dish and top with pecans.
  • Bake in preheated oven until topping is browned--about 15 minutes. Serve warm.

Super Cashews


  • 1 c raw cashews
  • 1/4 cacao nibs
  • unsweetened coconut shreds
  • 1 tblsp maca powder
  • 1-2 tblsp yacon syrup- enough to make cashew clusters and a pinch of salt
  • 1/8-1/4 c puffed quinoa (Found at IV co -op)


Mix everything together except syrup then drizzle in syrup while you stir until well combined

NOTE: Adjust measurements according to taste. These are the measurements we used but you may not like as much as the ingredient list calls for.

Almond and Date Rice Bars


  • 2 Cups Uncooked calrose rice or medium grain 'sticky rice'
  • 1 cup pitted dates
  • 1 cup raw almonds (I used the roasted kind)
  •  honey


  • Cook rice 
  •  Once rice is cooked put all ingredients in the food processor and pulse until all ingredients are a slick crumbly paste and are mixed together 
  • Add a touch of honey and pulse until mixed
  • Transfer mixture to 8x9 square dish and press until about 1 inch thick
  • Let cool, cut and serve
  • Make sure to keep these refrigerated

Super Charged Pumpkin Seeds

Pumpkin Seeds.jpg


  1. Preheat the oven to 350F
  2. Remove pumpkin seeds from the pumpkin separating the seeds from the string pulp. Rinse the seeds and shake dry. Dry overnight or place the oven for 10-15 minutes until seeds are dry (do not cook). 
  3. Toss the seeds with olive oil and your choice of spices (see below).
  4. Return to the oven and bake until crisp and golden, about 20-30 more minutes.


Seasoning Options:

Traditional - Toss with Salt, Pepper and Garlic
Sweet - Toss with cinnamon and setvia
Spicy - Toss with cayenne pepper, garlic and salt.
Italian - Toss with Italian seasoning, garlic and salt
BBQ -Toss with Chipotle chile powder, garlic powder, onion powder, stevia, smoked paprika (two pinches), cayenne (pinch) 

Roasted Brussels Sprouts


  • 1 lb of brussels sprouts
  • Pam
  • Course kosher salt, to taste
  • Fresh ground pepper, to taste


  1. Preheat oven to 400 degrees.
  2. Clean and check brussels sprouts well, then cut in half length-wise.
  3. Toss brussels sprouts with pam and spread out into one layer on a cookie sheet.
  4. Sprinkle with salt and freshly ground pepper.
  5. Roast for 20-30 minutes until the brussels sprouts begin to caramelize.
  6. Cool, serve and enjoy!