Meal Planning


food-prepThe first step in any meal plan is to make healthy eating a priority.

I know, you’re probably thinking, duh! But I mean make it enough of a priority that you are willing to dedicate some time to healthy cooking and eating.

You have to stop making certain excuses in order to make time for this. I may sound like I am drawing a hard line here, but ultimately, you have to decide where your health (feeling great! looking great!) falls on your list of priorities. Otherwise you’ll often find yourself saying: I don’t have time or I don’t feel like it.

Ok, off my soapbox and back into the kitchen!

Sunday: prep day. 

Hands down this is the best way to get a good handle or jumpstart on your week. If Sunday really isn’t good for you, select one day per week that can be your big prep day! Get your favorite music on, and see how much you can get done in 1-2 hours.


Take the time on sunday morning over your coffee or breakfast to create your plan.

I start by browsing my favorite cookbooks, food mags, websites, blogs, to see what inspires me and what I feel like eating. This may not be your schtick-  I don’t expect everyone to love reading recipes as much as I do…..So, you have to decide on an approach that works for you. An alternative option to reading books, is to utilize meal plans to help you build your week. That’s what I am here for! If you have several weeks’ worth of plans, you can pick favorites that can become your ol’ standbys.


Get used to thinking about the WHOLE week ahead of time. Just picture each day, and think about your plans. If there is a night you will be out to dinner, you can X that off the meal plan list. If there is a night you will be home later than usual, think about prepping a crockpot dinner that can cook all day and be ready when you get home.


Utilize recipes that share common ingredients so you can minimize wasting food (it’s hard to use a whole head of cabbage in 1 recipe!) This also helps you streamline your prep, maximizes space in your fridge and it is a HUGE TIME SAVER.

For example: Monday is veggie stir-fry with chicken, and Tusday is beef & veggie Ragu- both those dishes could utilize the same vegetables such as spinach, carrots and broccoli.


Streamline your prep: if you’re going to chop cabbage, chop it all and store extra in a bag in crisper drawer. If you’re shredding carrots, shred double. In the very least you can freeze the extra for another day. But, this way, come the days when you’re in a time crunch or feeling less motivated to cook, you have most of the chopping done. I know this is a life saver for me.


Cook larger portions so you have leftovers for lunch/snack/dinner in a pinch. I always make a dinner that can be enough for 2 days at least, and the 2nd day if I really don’t feel like the same thing, I find a way to add a little somethin’ new to make it different: one night the stir-fry with chicken, the next night I would add some broth to make it soupy or add sweet potato “noodles” to add more texture. You can also freeze extra portions so they are there for you to pull out in a pinch.

Boost Your Immune System



This time of year, it seems everyone I know is sick. I haven’t been sick in several years and I don’t intend on getting sick anytime soon! I wanted to share my tips for staying healthy- not just during cold season but for all times of year. Following some of the tips below should help you improve the overall function of your immune system and therefore, when you’re exposed to germs, your body is much better equipped to fight it off.

So, here we go! This is a long post, sorry. I couldn’t stop writing.

Let me ask you, do any of the situations listed below play a part in your life?

Excessive or prolonged stress

Sleep deprivation

Exhaustion from busy social and work schedules

Bad food choices and a lack of important nutrients

Regular drinking (did you know alcohol can impair your white blood cells’ ability to combat viruses up to 24 hours after?)


All of these things impair our immune system and make us more susceptible to some of the less exciting elements of the season: Cold, Cough, Fever, Flu.

However, you can protect yourself from such menaces by making sure your immune system is in tip-top shape.

So what is your “immune system” anyway?

• Simply put, it is a layered system designed to protect you from disease. There are surface barriers such as our skin, lungs and intestines that act to physically stop bacteria from causing harm. Then there are chemical barriers such as antibodies that the body produces within bodily fluids. Then there are also cellular barriers, which are actual cells that fight foreign invaders- such as white blood cells.

• Think of the immune system as a machine or engine, with many parts that perform different tasks to keep you running effectively. So, when we speak of “boosting our immune system” we want to think of it as keeping the engine well-oiled and in great shape so it doesn’t break down.

Good health = good immune system = NO FLU

The most important aspect of boosting your immune system is looking at your overall health habits and making sure you are caring for your body regularly – popping a bunch of vitamin C once cold symptoms set in won’t do you any good if you already have a weak immune system.

Easier said than done, right? Well here are some tips to help you get started.

Tips To Help Boost Your Immune System

Manage Stress: Social stress can be even more damaging than physical stress. Reports are finding that stressful situations can reduce our cellular immune response, so take time to decompress and relax

Balance Exercise: Regular exercise is one of the pillars of healthy living. It also boosts your body’s natural antioxidant defense system over time. However, when you feel even the slightest inkling of sickness coming on, physically stressing your body with exercise can actually bring on sickness (especially intense exercise). If you think you may be coming down with something, rest up and skip the gym until you feel 100%.

Get Sleep: Those who get less than 7 hours of sleep are more likely to develop a cold in comparison to those who get 8 or more hours of sleep. Your body really needs sleep to repair and recover. (Your brain also needs sleep to recover, process new information, and prepare you for the next day).

Take Supplements (or make a serious effort to increase foods high in certain listed vitamins. Remember,  food sources are the best way to get nutrients):

Vitamin B (as a complex, not just B6 or B12): Studies have shown that a vitamin B deficiency can depress aspects of the immune response.

Vitamin C: an antioxidant responsible for growth and repair of cells. Has been shown to reduce cold symptoms.

Vitamin D: has been shown to signal an antimicrobial response when the body is exposed to sunlight, which is the best source of Vit. D.

Ginseng: known for ability to increase immune function.

Oregano oil: known to be anti-bacterial, it can help improve gut health and boost immune system.

Probiotics: “good” bacteria that support a healthy immune system via your gut. *so incredibly important! 

Echinacea: an herb that can help prevent or limit sickness, usually if taken right at first sign of symptoms. Don’t take long-term.

Chamomile: a recent study found that increasing chamomile intake (as tea) increased levels of polyphenols, a compound that is connected to increased antibacterial activity.

Fiber: We all have cells called macrophage- they are white blood cells produced in bone marrow. These cells roam the body, picking fights with bacteria, viruses, or other intruders. But they need you to help them: these white blood cells are activated by components of fiber . So get your fiber!

Eat Right:

Brightly colored fruits & veggies: Antioxidants in brightly colored fruits and veggies fight free radicals that dampen your natural defenses,

Cruciferous veggies: supporting liver enables detoxification and support of well-functioning immune system. Vegetables such as kale, broccoli, lettuce and cabbage support the liver’s ability to flush out toxins.

Garlic: Garlic may have some infection-fighting capabilities to work against bacteria, viruses, and fungi.

Avocados: Avocados contain essential amino acids, antioxidants and some healthy fats to help balance hormone production.

Ginger: helps to break down the accumulation of toxins in the lungs and sinuses. Also believed to help cleanse the lymphatic system, which is our body’s sewage system.

Healthy dietary fat: Fat is necessary for carotenoids, antioxidants that have been linked to improved immunity, to be properly absorbed in your body. Choose salad dressings with healthy fats from extra-virgin olive oil or nut oils. Avocado oil is also good. There are actually many fat-soluble nutrients that do not get absorbs into your body without dietary fat. Cook with stable fats such a coconut oil.

Pomegranates: The juice in pomegranate seeds contain ellagic acid and punic alagin which fight damage from free radicals. It’s also a powerful source of phytonutrients that promote healthy skin.

Mushrooms: Japanese mushrooms are a great immunity booster- enoki, shitake or oyster – they have an antioxidant ergothioneine that stays intact even through cooking.

Start Here: eat real food



I  often hear people exclaim they don’t know where to even start when it comes to getting healthy, feeling better, or tackling a specific health concern.

This is where I always start: eat clean food!

But what does that really mean?

To me, it means: eat food found in the form nature intended. Avoid pre-made and pre-packaged food with added ingredients that don’t sound like food. Eat food sold by your local farmers and fishermen. Shop the outskirts of the supermarket, avoiding the aisles with all the junk.

I created a list that helps outline the standards I set for what “eating clean” actually means:



~Aim to eat all colors of the rainbow in your produce

~Veggies at every meal

~Organic & local is ideal to reduce exposure to pesticides

~Avoid genetically modified food (GMO’s)

~Greens such as kale, spinach, collards, arugula

~Starchy veggies such as carrots, parsnips, sweet potatoes, beets

~Cruciferous veggies such as cauliflower, broccoli, cabbage

~Fruits such as berries, pineapple, kiwi, mango



~Wild fish such as pacific salmon (no farmed fish)

~Grass-fed beef & lamb

~Poultry should be pasture-raised (organic & local also ideal)

~The same goes for eggs! Pasture-raised, ideally organic & local

~Pork: also should be pasture-raised, ideally local & organic too

~Get to know your local farmers & fishermen

~ Shop at farmer’s markets & ask questions



~Approach dairy quality as you would meat

~From grass-fed cows

~Look for local & organic sources

~ Full-fat ONLY! Low-fat does not = healthy

~ Raw milk & raw milk cheeses ideal


~These standards stand for milk, cheese, yogurt, butter & ghee

~You’re better off avoiding dairy if you can’t adhere to most of these guidelines



For cooking:

Unrefined, organic, cold-pressed coconut oil

Butter or ghee from grass-fed cows, organic ideal

Sustainably sourced palm oil- do your reaserch

Animal fats such as tallow or lard from pastured, ideally organic & local sources

For Cold Use (but not for cooking):

These fats do not hold up well to heat & light. Store in cupboard and use on food after it has been cooked, or in salad dressings

Cold-pressed organic extra-virgin olive oil

Avocado oil

Macadamia Oil

Flax oil: use in moderation



I will poke you in the eye if I ever see you buying this garbage

These products are highly processed, refined, and oxidized concoctions; they promote inflammation and are not healthy to consume:


Earth Balance

I Can’t Believe It’s Not Butter


Canola Oil

Soybean Oil

Grapeseed Oil

Sunflower/Safflower Oil

Corn oil

Olive Oil (as in, not extra-virgin)


I hope this list helps to give some overarching quality guidelines that I consider incredibly important for a healthy lifestyle.



Banana-Zucchini Muffin



This is a great on-the-go snack or breakfast! If you know me, you know I am always looking to sneak veggies into food. This is because a.) mo’ nutrients = mo’ bettah 2.) I cook for families with kiddos who don’t eat many veggies 3.) I cook for a fiancé who is still learning to appreciate veggies as well. Ha!

Banana-Zucchini Muffin
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This nutritious little muffin sneaks in veggies but you'd never guess it. You'll need a blender or immersion blender.
Recipe type: Breakfast
Cuisine: American
Serves: 10-12
  • 3 dates, choped and soaked in hot water for 15+ mins
  • 3 ripe bananas
  • 3 large eggs, whisked together
  • ¼ cup pumpkin puree
  • 1 small zucchini, shredded
  • ½ cup coconut flour
  • ¼ tsp sea salt
  • ½ tsp baking soda
  • ½ tsp baking powder
  • 1½ tsp cinnamon
  • 2 Tbl coconut oil or ghee, melted
  • optional: ⅓ cup raisins
  1. Preheat oven to 325ºF (350ºF non-convection)
  2. Line muffin pan with paper liners
  3. Soak the 3 dates on just enough boiling water to cover them, allow to sit while you prep remaining ingredients
  4. Mash bananas in a small bowl with a fork
  5. Add eggs and mix with a whisk
  6. Remove dates from liquid, discard liquid
  7. Add dates and pumpkin puree, and blend with immersion blender -or pour into a blender- mix until dates are mostly all pureed
  8. Return mixture to bowl and add in zucchini
  9. In a separate medium sized bowl, mix together flour, salt, baking soda, baking powder, cinnamon.
  10. Slowly pour the banana mixture into the flour mixture, whisking as you go to avoid clumps.
  11. Just before all is combined, add coconut oil (or ghee) and whisk gently to combine
  12. Add raisins of using
  13. Scoop batter into muffin liners, should make 12 muffins
  14. Sprinkle a smidge of cinnamon on top each muffin if you want because it's pretty!
  15. Bake for 15 mins, rotate pan, bake another 10 minutes and check for doneness: a knife inserted into center of muffin should come out mostly clean. Add 5 more minutes of necessary.


Dairy-free Berry ‘Yogurt’



When I went dairy-free, the two hardest things to give up were yogurt and cheese. I’m glad I broke my addiction to both these food items, because it taught me how heavily I was relying on them. I always had yogurt for breakfast, and learning to eat more savory foods in the morning has completely opened up my options for what I can eat.  Today I decided to play around with my grass-fed gelatin and see what I could come up with. I’ve made gelatin gummies, chocolate pudding, and today I thought I’d go for a fruit-based ‘yogurt-like’ snack. I say yogurt-like because I didn’t incorporate probiotics which is what makes yogurt actual yogurt. I first wanted to make sure I could make the recipe work, and then the next time I want to incorporate gut-friendly bacteria.

RECIPE: Dairy-free Berry 'Yogurt'
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Sugar-free, dairy-free, crap-free!
Recipe type: Dessert
Cuisine: American
Serves: 2
  • 8 oz. full-fat coconut milk
  • 2 strawberries
  • 1 banana
  • ¼ cup blueberries
  • 1½ tsp. grass-fed gelatin
  1. Pour 6 oz of coconut milk into a blender
  2. Add the strawberries and banana, blend until smooth
  3. Pour mixture into small saucepan and heat over medium-low heat
  4. In a small bowl, sprinkle the gelatin on the remaining coconut milk to absorb the moisture for 5 minutes
  5. Whisk the gelatin mixture into the berry mixture on the stove and whisk gently while heating for about 5 minutes
  6. Add blueberries to blender, and puree with just enough of the coconut mixture to make a blue-ish paste
  7. Pour the blueberry mixture into the bottom of a 12 oz glass jar (or whatever conatiner you want to store it in)
  8. Place the mixture in the freezer and allow to cool for 5 mins
  9. Continue to gently stir the remaining strawberry mixture to avoid a skin from forming while the blueberry mixture cools
  10. Gently pour the strawberry mixture over the blueberry mixture, this is to create a "blueberry-bottomed" look to your yogurt (it's just for fun, you can mix it all together if you want)
  11. I pour the strawberry mix over a spoon which is held over the jar and let it cascade onto the blueberry mixture- this helps the two not mix together
  12. Place your jar in the fridge and allow to set, at least 30 mins
  13. Serve with your favorite garnish such as coconut flakes, nuts, or fresh berries!


Kale & Sausage Soup



This is a great soup to make on Sunday and have the next day for an easy lunch or dinner. The flavors get better after a day, as the ingredients have time to mix together.

Kale & Sausage Soup
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A simple, nutrient-dense soup that is surprisingly easy to prepare.
Recipe type: Dinner
Cuisine: American
Serves: 3-4
  • 1 Tbl butter or ghee
  • 12 oz sausage: with or without casing is fine. I used a sweet italian sausage from a local pastured and organic pork farm.
  • ½ onion, finely chopped
  • 1 stalk celery, chopped
  • 2 carrots, chopped
  • 2 cloves garlic, minced
  • 1 large parsnip (or sub your favorite root veggie), diced
  • ½ head fresh kale, chopped
  • 1 tsp each sea salt and ground black pepper
  • Approximately 24 oz chicken stock, or use any homemade broth you have
  1. Heat a medium sized soup pot over medium heat. Add butter/ghee and allow to melt.
  2. If using sausage in a casing, slice into ½-inch thick pieces. Brown the sausage evenly in pot, you may need to brown in several batches so you don’t overcrowd the pot.
  3. Once browned, remove the sausage and set aside in a bowl.
  4. Turn heat down to med-low, adding onion, celery, carrots and stirring occasionally for 5 minutes.
  5. Add your garlic, cook for another 5 minutes.
  6. Add parsnip and kale, stir to combine, and cook for 5 minutes.
  7. Return your cooked sausage to the pot.
  8. Add just enough broth to cover all the ingredients. If you run out of broth, just add water.
  9. Turn heat down to low, cover pot and simmer gently until parsnip is soft when poked with a fork.
  10. Taste for seasoning, you may want more salt.


Pumpkin Blueberry Muffins



My take on a muffin isn’t quite the refined sugar-bomb that you see in most bakeries. This recipe is a great on-the-go snack that sneaks in some veggies AND protein -but without any sugar, dairy, or gluten to upset your stomach.

Pumpkin Blueberry Muffins
Recipe type: Breakfast
Cuisine: American
  • ½ cup pumpkin puree
  • 4 large eggs
  • ¼ cup coconut milk (or coconut cream works too)
  • 1 tsp vanilla extract
  • 2 Tbl coconut oil, melted
  • 1 medium carrot, shredded
  • ¼ cup shredded coconut, unsweetened
  • Heaping ¼ cup coconut flour or sweet potato flour
  • ½ tsp baking soda
  • 1 tsp cinnamon
  • pinch salt
  • ¼ cup blueberries (you can use any fruit you want, don’t worry I don’t mind!)
  1. Preheat oven to 325 degrees
  2. Line a muffin pan with paper liners
  3. Makes 8 muffins (you can double the recipe if you want more)
  1. In a small bowl whisk the pumpkin puree with the 4 eggs, then add the coconut milk and vanilla extract and whisk to combine
  2. Slowly add the coconut oil, then the carrot and shredded coconut
  3. In a separate medium bowl, whisk the flour, baking soda, cinnamon and salt together
  4. Slowly pour the egg mixture into the flour mixture,whisking as you pour to avoid clumps
  5. Add fruit and stir just to combine
  6. Pour batter into muffin liners, stopping ¼ inch from top
  7. Bake for approximately 20-30 minutes until a knife inserted in muffins comes out mostly clean (no major smudges)
  8. *Note: everyone’s oven is different, so I suggest after 20 minutes, check the muffins and bake in 5 minute increments until done.
  9. Also, please note, these consist mainly of pumpkin and egg, so they are not like a normal “muffin”, however you can add 1-2 Tbl more of the flour to experiment with a texture you like. I use minimal flour because I prefer to consume as little of ANY type of flour as possible, even when they are grain-free.
  10. I store these in a glass container in the fridge, and reheat them sliced in half in a skillet. Or just throw them in a baggie and take them on the road with you.

Did you know? Digestion

If you’re experiencing digestive problems, did you know it could be affecting your overall health in many ways?

Your skin, sleep, mood, immune system, and your body’s ability to absorb nutrients from food. Even more seriously it can be causing/exacerbating serious autoimmune or digestive disease such as Grave’s, Crohn’s or ulcerative colitis.

Healthy digestion is such an important foundation to your overall health. But, if you suffer from some degree of digestive distress, knowing how to solve it is often a frustrating experience.

Here are some preliminary suggestions:

1.) Dietary tactics are the most important step.

2.) This means eliminating toxins from your diet that are causing inflammation and irritation (if not worse).

3.) Such toxins include those from food itself and from the environment. Food toxins are certain anti-nutrients and compounds that irritate the gut, promote inflammation, and promote bad bacterial overgrowth (there are good bugs and bad bugs in our gut).

4.) This is why an elimination diet for s specific amount of time (I recommend 21 to 30 days at minimum) is so important to allow your body time to recuperate.

5.) Cleanses and elimination diets are becoming a ‘fad’ that people do arbitrarily and with no proper guidance. I don’t suggest elimination diets because they are the ‘cool thing to do’, I suggest them because it is crucial to remove certain toxins when trying to resolve digestive distress.

6.) Some of the top toxins to remove are:

  • wheat, corn, oats: the ‘gluten-free’ status of oats has been called into question due to cross-contamination. Furthermore, it isn’t just gluten that causes irritation, these foods contain other problematic compounds
  • Legumes: especially beans, soy and peanuts. Impair digestion, block stomach acid production (which you NEED), promote bacterial overgrowth
  • Fructose: useless to humans and serves as food for bad bacteria
  • Omega-6 fatty acid: most standard diets include 10x the desired amount of omega-6 in the diet. Causes inflammation and impairs immune system. This means avoiding the man-made, highly toxic and often rancid oils such as: soybean oil, safflower oil, corn oil, peanut oil, and canola oil.
  • Fiber: I know I know, we are all taught to “get your fiber!” but during this attempt to heal and repair your digestive tract, fiber should be limited. The cells of fiber themselves are ‘rough’ and bang up against your intestines, causing damage. They are also a food source for the potential overgrowth of bad bacteria you have in your gut. The natural fiber you get from fruits and veggies are much more desirable than any other source, so don’t worry as much about these, but don’t supplement with additional fiber

Again, this is a preliminary list, and I always suggest having a holistic health professional give you guidance when it comes to healing your digestive tract (gut). There are often layers of complicating factors that influence what specific recommendations I would make, so if you tried eliminating certain foods in the past and felt like it didn’t help, it may be because there were additional issues that you didn’t know to consider.