Fish Chowder


Running a meal delivery business presents a welcome challenge for tasty, creative seafood dishes. This dairy free white fish chowder is flavorful yet mild and is really easy to whip up. If you’re hesitant when it comes to seafood dishes, this is a really nice meal to try – trust me, I tested it on my husband and he is super picky about seafood. Hope you enjoy!


Fish Chowder
Prep time
Cook time
Total time
A healthy, dairy free, paleo version of chowder that is mild and easy to make.
Serves: 4
  • 1 lb white fish, cubed into 1 inch pieces
  • 2 tsp ghee or olive oil, divided
  • 8 oz onion, divided
  • 1 lb white sweet potato, cubed and divided
  • 4 oz celery
  • 4 oz carrot
  • 4 clove garlic
  • 1 cup coconut milk
  • water as needed
  • ¼ tsp salt
  • 1 pinch parsley, to garnish
  1. Saute half the onion with oil for 5 minutes.
  2. Add half the potato, then add enough water just to cover the potatoes.
  3. Simmer until very soft, then puree with an immersion blender or in a blender then set aside.
  4. Saute remaining onion, celery, carrot, garlic in ghee/oil about 5 minutes.
  5. Add the remaining amount of potato, then the salt, and small amount water – just barely cover potatoes. Cover and gently simmer to soften the potatoes but don't overcook.
  6. When potatoes soft, add the pureed mixture back into pot, heat until warm over low heat.
  7. Add coconut milk and fish (over VERY LOW HEAT) – allow to heat just until fish is cooked, do not boil – only needs about 3 -4 mins. Fish is done when opaque.
  8. Taste for seasoning, salt as needed. Garnish with parsley.

Chicken Stew


This is one of those failsafe, go-to recipes that is perfect for using up a whole roasted chicken. You get soup and broth all at once! I do suggest roasting the chicken ahead of time, pulling the meat off the bones and getting your broth going so you have it use in the soup. I usually make this soup out of leftover chicken from the day before. I’m all about transforming leftovers and saving money (and being more sustainable) by not wasting food.

Also, you can edit this dish seasonally by changing out the veggies that go into it – such as root veggies in the winter and zucchini in the summer. Once you get the hang of the technique, the actual measurements aren’t so important.


Chicken Stew
Prep time
Cook time
Total time
A simple, healthy chicken stew recipe that is easy to make and, as always, gluten free.
Recipe type: Dinner
Serves: 5
  • 1 whole chicken (about 3 lbs)
  • 3 Tbl avocado or olive oil
  • 1.5 cup chopped leek or onion
  • 1 cup chopped celery (small dice)
  • 2 cups chopped celery root, parsnip or other root vegetable (about 1 inch pieces)
  • 4 carrots, chopped into 1 inch pieces
  • ½ cup water
  • 2 tsp fresh chopped rosemary
  • 1 tsp dry thyme (or 2 tsp fresh)
  • 2 Tbl parsley
  • ½ tsp salt
  • Juice and zest of ½ lemon
  • 2 - 3 cups broth
  1. Preheat oven to 375.
  2. Place chicken in an oven safe dish, rub with 1 Tbl oil and 2 pinches salt.
  3. Roast chicken until 165 internal temp, about 1 hour. Allow to cool. This can also be done ahead of time.
  4. While chicken cools, prep your veggies. You will have chopped leek/onion, chopped celery, chopped carrot, chopped celery root/root vegetables.
  5. Heat a large pot over medium heat. Add oil.
  6. Saute leek or onion for about 3 minutes, then add celery and stir for 2 minutes. Add celery root/root vegetable and carrot, a pinch of salt, and saute for several minutes.
  7. Reduce heat to low, add ½ cup water, cover pot and allow veggies to simmer.
  8. This is a good time to pull the chicken meat off the bones.
  9. Quickly throw the bones into another large pot, cover with water and get boiling for broth if you don't already have broth on hand.
  10. When veggies are soft, add broth, chicken and herbs to the pot and allow to simmer for 5 minutes.
  11. Remove from heat, add your lemon, and check for seasoning - you may need to add salt.
  12. Note, if you don't already have chicken broth on hand, I suggest roasting the chicken ahead of time, pulling the meat off the bones, making broth, and then making the soup. This is why this recipe works really well with leftover chicken, so you have an extra day to make the broth.



Morning Glory Sweet Potato Muffins


This is one of my favorite muffin recipes – not too sweet and even sneaks in some veggies. If you’re feeding a crowd that is used to more sugar, you can add 2 -4 Tbl of coconut sugar, although I always am in favor of less sugar whenever possible. NOTE: if you don’t have Cassava flour, you an do this recipe with all coconut flour. I use Let’s Do Organic coconut flour and Otto’s cassava flour.


Morning Glory Sweet Potato Muffins
Prep time
Cook time
Total time
A healthy, gluten free, grain free and nut free muffin recipe.
Recipe type: Snack
Serves: 22 Muffins
  • 6 Tbl ground flax
  • 1 cup cassava flour
  • 1 cup coconut flour
  • .5 tsp sea salt
  • 1.5 tsp baking soda
  • 1.5 tsp baking powder
  • 3 T cinnamon
  • 16.5 oz sweet potato puree
  • 15 eggs
  • ¾ c water
  • .5 cup maple syrup
  • .5 c coconut oil, melted
  • 4 oz grated carrot
  • 6 oz raisins
  • Pumpkin seeds, optional
  1. Preheat oven to 350 degrees F.
  2. Combine all dry ingredients in a large mixing bowl.
  3. Combine sweet potato, egg, water and maple syrup in a separate mixing bowl.
  4. Pour wet ingredients into dry, whisking as you pour to incorporate and avoid clumps.
  5. Once it's pretty thick, switch to a spatula to mix.
  6. Slowly add the coconut oil, then the carrots and raisins.
  7. Portion into paper muffin liners in a muffin pan, top with pumpkin seeds if desired.
  8. Bake until puffed and firm, about 25 - 30 minutes.


Carrot Ginger Soup


It’s the time of year for soups and stews! This recipe is warming, satisfying and super delicious. The ginger flavor is not overly strong and I added turmeric for a kick of anti-inflammatory properties.


Carrot Ginger Soup
Prep time
Cook time
Total time
A healthy, flavorful and Whole30 compliant soup for the colder weather. This is also Autoimmune Protocol compliant.
Serves: 10 cups
  • 1 Tbl ghee (or olive oil)
  • 2 lb carrots
  • 8 oz parsnip
  • 2 oz leek
  • 8 oz celery
  • ¾ tsp sea salt
  • ¼ tsp black pepper (optional)
  • 6 cups water or broth (I used a mix of both)
  • 2 Tbl fresh grated ginger
  • 1 Tbl fresh grated turmeric (or 1 tsp dry)
  • 6 Tbl coconut milk
  1. Peel and dice the carrots and parsnip.
  2. Dice the leek and make sure rinsed of any dirt.
  3. Dice the celery.
  4. Melt the ghee in a large soup pot over medium heat.
  5. Add the leek and sauté for 5 minutes until softened, reduce heat to low.
  6. Add the celery, sauté 5 minutes.
  7. Add the carrot, parsnip, salt, pepper if using and liquid, cover and simmer until veggies are soft.
  8. Add the ginger, turmeric and coconut milk, stir and remove from heat.
  9. Use an immersion blender or blender to puree soup.
  10. Season to taste with additional salt.


Holiday Balsamic & Cranberry Veggie Roast


This recipe was born out of several things: the excitement for the holiday season, and the reality of food in my fridge that needed to get used up. I cannot stand to waste food. It makes me nuts, not to mention it’s….wasteful! So, behold we have this beautiful, flavorful, sweet, tart and savory dish that will fit perfectly on your holiday table. 


Holiday Balsamic & Cranberry Veggie Roast
Prep time
Cook time
Total time
A healthy holiday dish that is Whole30 compliant, gluten free and packed with flavor.
Serves: 6
  • 1 lb mixed root vegetables (such as sweet potato and parsnip)
  • 1 lb butternut squash
  • ½ red onion
  • 2 apples
  • 8 oz cranberries
  • 3 Tbl ghee (or coconut oil), melted
  • 2 ½ tsp dried thyme
  • 1 ½ tsp fresh rosemary
  • ½ tsp cinnamon
  • ½ tsp sea salt
  • ¼ tsp black pepper
  • 2 Tbl balsamic vinegar
  • ½ cup toasted pecans (chopped)
  1. Preheat oven to 375.
  2. Peel and cut root vegetable and butternut into 1 inch cubes.
  3. Chop onion into small dice.
  4. On a large sheet pan, toss the veggies with half of the ghee and half the seasonings.
  5. Pop sheet pan into the oven to start roasting.
  6. While veggies roast, chop apples into 1 inch pieces and toss on sheet pan with cranberries, remaining ghee and remaining seasoning.
  7. Roast apple and cranberries until cranberries are wrinkled and apples are getting soft, about 20 – 30 minutes, stirring occasionally.
  8. Roast root veggies until soft, about 30 – 40 minutes, stirring occasionally.
  9. Once done, toss everything together in a bowl with pecans if using.
  10. Perfect for the holiday table!


Creamy Butternut Bake


This recipe is a MUST. I promise you. Easy yet layered with flavor and so satisfying! Also, this is a very flexible recipe so feel free to play around with ingredients – it’s pretty hard to mess it up. 

Butternut Bake

Creamy Butternut Bake
Prep time
Cook time
Total time
An easy one pan baked dish designed to be Whole30 compliant, gluten-free and dairy-free while not skimping on any flavor.
Serves: 5
  • Filling:
  • 1 medium butternut squash (about 3 lbs)
  • 1 medium yellow onion
  • 1 Tbl coconut oil (or avocado oil)
  • 1.75 lbs ground meat of choice (beef, bison, turkey, or lamb)
  • 2 Tbl tomato paste (make sure compliant!)
  • 1 tsp sea salt
  • 1 tsp ground cumin
  • 1.5 tsp paprika
  • 1 tsp dried oregano, thyme, and/or basil
  • 2 cups baby spinach (or frozen spinach works too)
  • 2 cups tomato sauce
  • Topping:
  • 2 eggs
  • ½ cup full fat coconut milk
  • 1 pinch sea salt
  • 2 tsp almond or coconut flour (make sure it’s a clean brand like Bob’s Red Mill or Let’s Do Organic)
  • 1 pinch paprika for topping
  1. Preheat oven to 375
  2. Peel and cut butternut into 1 inch cubes and dice onion.
  3. On a sheet pan, toss the squash, onion and oil. Sprinkle with a little salt.
  4. Roast in oven until squash is just soft, about 30 minutes – stirring occasionally.
  5. If onions get too brown, reduce oven temp to 350.
  6. While squash cooks, prep your meat:
  7. Heat a large skillet over medium heat, add a drizzle of oil or ghee.
  8. Brown your meat, then mix in the tomato paste, remaining salt, cumin, paprika, herbs. Remove from heat and set aside.
  9. In a small bowl, whisk eggs with coconut milk and a pinch of salt.
  10. Now the fun part: layers!
  11. Use a round 2.5 quart casserole dish (or square is fine, who am I kidding)
  12. Put 1 cup sauce on bottom, 1 heaping cup of the roasted butternut/onion mixture, then the spinach, then the meat, then another 1 heaping cup butternut, then 1 cup tomato sauce.
  13. Now slowly pour your egg mixture over the top and gently mix it a little bit so it trickles down into the top layers a little.
  14. Now top off with about ½ cup remaining squash (if you don’t have any left who cares!)
  15. Sprinkle topping lightly with the flour and a little paprika for color.
  16. Bake at 375 for 40-50 minutes until bubbling, top is set and a little brown.
  17. Try not to fall face first into the dish while it’s still piping hot.


Cinnamon Pumpkin Pancakes



It is Sunday. I have the day off – a rare occasion because I run a meal delivery company and the weekend is a busy time! But I am thankful for my team who can handle everything in my absence.  So, I  felt like something special for breakfast on this glorious day off. And so were born these pancakes! They are so easy and basic, you don’t need anything special or 2 hours to complete them. Serve them with ghee and a little bit of maple syrup for a dose of pancake heaven. This makes about 6 small pancakes. I ate them all myself! Ooopsie….. #twoformenoneforyou


Cinnamon Pumpkin Pancakes
Prep time
Cook time
Total time
Gluten free, grain free, paleo friendly pumpkin pancakes for a special Sunday breakfast or brunch. Serve with ghee and maple syrup. Kid friendly!
Recipe type: Breakfast
Serves: 6 pancakes
  • ⅓ cup pumpkin puree
  • 2 eggs
  • 3 Tbl coconut flour
  • ½ tsp cinnamon
  • Pinch salt
  • Ghee, topping
  • Maple syrup, topping
  1. Whisk pumpkin puree in a small bowl so it’s smooth.
  2. Add eggs and whisk to combine.
  3. Add in remaining ingredients.
  4. The sweetener is optional as a topping - I’m all for keeping any type of added sweetener as low as possible, so use your discretion.


Zucchini Bread



It takes me forever to get recipes posted! But I finally have this zucchini bread I’ve been playing around with all summer. I want to change out the almond flour for a nut free version but I haven’t quite gotten that far yet. It’s easy to over consume almond flour when you’re doing gluten free or paleo style baking, so I want to caution everyone to be mindful of that. The thing is, almond flour behaves so well in baking, so it’s the easiest go-to option. But I feel like we all need to branch out and try some other flours. I used some  Otto’s cassava flour as well in this recipe, and I think I’d like to try and convert this recipe mainly over to this flour. We’ll see….

But anyway, here you go! Zucchini Bread! 



Zucchini Bread
Prep time
Cook time
Total time
A gluten free, grain free and low sugar version of zucchini bread to make for a healthy treat.
Recipe type: Snack
Serves: 6
  • 1 ¼ cup blanched almond flour
  • 2 Tbl cassava flour
  • 2 ¼ tsp cinnamon

  • 1 tsp baking soda

  • ¼ tsp salt
  • 2 eggs, room temperature, beaten

  • 1 ½ Tbl honey
  • 2 Tbl coconut oil or ghee
  • 1 ripe banana, mashed
  • 1 ¾ cup shredded, unpeeled zucchini, squeezed of excess liquid
  1. Place the eggs (while still in shell) in a bowl of warm water so they are not cold when you mix them into batter
  2. Preheat oven to 350 degrees
  3. Use a whisk to combine the dry ingredients in a small bowl – the whisk helps evenly distribute the ingredients.
  4. Mash banana in a medium mixing bowl, then add egg and beat together well with a whisk. Add zucchini to combine.
  5. Sprinkle dry ingredients into wet ingredients a little bit at a time while whisking to avoid clumps. Once batter becomes thick, switch to a rubber spatula for mixing.
  6. Pour batter into a greased loaf pan
  7. Bake for 15 minutes, then rotate the pan front to back for even baking.
  8. Bake until bread is puffed and a knife inserted into the center comes out clean, about 20 - 25 more minutes.


Tumeric Chicken & Pastured Poultry

Close up
I wanted to talk a little bit about chicken today and share some information so you can make educated decisions about the poultry you buy. I also have a delicious recipe here for you that I have been working on with my colleague Elissa – Roasted Chicken with Turmeric. Yum! 
According to the American Pastured Poultry Producers Association, in order for a farm to be recognized for raising pastured poultry the birds must be raised directly on green pasture. This type of poultry management is in direct contrast with the more common commercial version of raising poultry, which relies on crowded, inhumane cages, limited or no access to the outdoors, and barns.
 Why should we care about how chickens are raised?
There are several reasons why pastured poultry is preferred, both in respect to the humane treatment of the animals and the quality of the egg and meat production.
Below are several points highlighting the details and benefits of pastured raised poultry.
Environment -
  • Poultry is raised directly on green pasture.
  • Fresh pasture equates to a cleaner and healthier environment- both for the chickens and for the planet!
Food -
  • The poultry live off of the pasture, and use the forage as feed
  • Forage can be grasses, clover, grubs
  • Insects are also part of a bird’s natural diet (chickens are not vegetarians, by the way).
Housing -
  • Most farmers utilize a movable or stationary house for shelter
  • Farmer and author Joel Salatin, a notable resource in the pastured poultry community, describes his methodology on raising pastured poultry in his book Pastured Poultry Profits
  • According to Salatin’s method the practice of pastured poultry means the birds must be housed in a 10x12x2 foot high house, that is moved a couple of times day around a green pasture. The birds must have access to fresh air, grass and insects but are still protected from predators.
The Poultry -
  • Never given antibiotics
  • Takes a longer time for birds to reach slaughter weight because they are growing naturally
  • Flocks are much smaller, not so “mass-produced”
  • Chickens are able to live and eat naturally
The Impact on Eggs & Meat -
  • Pasture raised yolks are a much deeper orange color- a result from the beta carotene found in a chicken’s natural diet
  • Eggs taste richer, creamier, and are a good source of choline and B12
  • Pasture raised poultry is higher in vitamin D3 and E, and has a better ratio of omega 3 fatty acids.
  • Overall, pastured poultry is a better source of nutrients for you and is a more sustainable way of raising chickens.
Advice for consumers -
                  Be aware that the terms “pastured raised”, “cage-free”, “free-range” and “natural” have little standardization in the marketplace. The best way to know your food is to know your farmer! Visit farmers markets, talk to the farmers, and visit farms in your area so you can see for yourself how the animals are being raised. The more educated you are, the healthier you can be!
Roasted Chicken with Tumeric
Prep time
Cook time
Total time
Pastured poultry with a blend of fresh spices.
Recipe type: Main
Serves: 4
  • 4 chicken breast, skin on (boneless or split breast)
  • 2 T grated fresh tumeric
  • 1 Tbl fresh garlic, finely chopped
  • ¼ cup parsley, finely chopped
  • 1 T rosemary, finely chopped
  • ½ tsp salt
  • 3 T coconut oil or avocado oil, melted
  • Juice of 1 lemon
  1. Preheat oven to to 375 F degrees.
  2. Combine all the ingredients except chicken in a bowl.
  3. Place chicken in an oven safe baking dish.
  4. Rub marinade under and over skin on all sides.
  5. Roast for 20 minutes, then baste with the juices that have collected in the pan
  6. Roast for another 10-20 minutes*, until a thermometer inserted into thickest part of breast registers 165.
  7. *Final cook time depends on the size of the chicken breast.
The Cornucopia Institute- Organic Egg Scorecard 

One Pan Chicken Vegetable Dinner


I am all about one pan dinners – simplicity in the evening is where it’s at (especially ’cause there’s less to clean up). So, before we get going with the recipe here I have a couple notes about the chicken. I’m very passionate about buying sustainably raised meat, and chicken is no exception. Chickens belong on grass, free to roam and peck the ground (and nibble on bugs). Growing up on a farm in Maine, we had chickens and they were like our lawn mowers – we moved them around in their mobile home and they kept the grass in control as well as the tick population. Haha. It’s a happy symbiotic relationship. 


Suffice it to say, I put my money where my mouth is and support the local farms that raise chickens the way nature intended. And for that matter, most small farms only sell whole chickens since they don’t have the resources or infrastructure to process chicken meat into the parts that we easily take for granted. So, for this recipe, I highly encourage you to buy a whole chicken and break it down into parts. “YIKES?!” you say? Well, it just takes a little practice. I promise I’m getting a video up on whole chicken breakdown. In the mean time, Google always has the answers for all the things.

Ultimately, you can also use any chicken parts you want – split breast, thighs, boneless, etc. I just want to encourage everyone to try utilizing a whole chicken (plus you can then make bone broth with the leftover parts so it’s a real bang for your buck).

Now, let’s make some yummy dinner! 


One Pan Chicken Vegetable Dinner
Prep time
Cook time
Total time
A simple, healthy yet flavorful dinner that's done in 30 minutes and leaves only 1 pan to clean up.
Recipe type: Dinner
Serves: 4
  • 4 pieces of chicken - such as 2 breasts and 2 thighs- I suggest with skin on
  • 1 Tbl ghee
  • ½ tsp salt
  • ¼ tsp black pepper
  • 1 small yellow onion, small dice
  • 4 garlic cloves, minced
  • 3 medium carrots, small dice
  • 1 sweet potato, small dice
  • 1½ cups chicken broth
  • 2 tsp chopped fresh rosemary
  • 2 Tbl chopped fresh parsley
  • 4 large handfuls baby spinach
  • 2 cups tomato sauce
  1. Preheat oven to 325 degrees F.
  2. Heat a large oven-safe skillet (such as a cast iron Lodge pan) over medium heat.
  3. Melt the ghee in the pan.
  4. Sprinkle salt and pepper evenly over chicken on all sides.
  5. When pan is hot, place chicken skin side down into pan and sear until golden brown, about 7-10 minutes.
  6. Flip chicken over, then add onion and stir it around to disperse around the chicken.
  7. Add garlic, then carrots and sweet potatoes, allow to cook for about 5 minutes.
  8. Reduce heat to low, add chicken broth and then rosemary - allow broth to come to a simmer.
  9. Add spinach and stir it around the chicken as it wilts.
  10. Add tomato sauce around the chicken, I don't cover the skin of the chicken with sauce as that will cause the skin to lose crispiness.
  11. Sprinkle parsley over top.
  12. Place entire pan into oven for about 10 minutes until chicken is cooked through and reaches an internal temperature of 165.
  13. Remove from oven and allow to cool slightly before serving. Careful, your pan is hot!