What we eat plays a huge role in the quality of our health. As a Nutritional Therapist, it is my passion to educate you on what healthy whole food is. With these recipes, I will get you eating better and feeling your personal best!

Roast Chicken Recipe

10-Day Blood Sugar Support Approved

Roast Chicken


1 Whole Chicken (pasture raised)
2 tbsp oil (olive, coconut)
2 tsp sea salt
Fresh Ground Pepper
Dried Thyme


-preheat oven to 375 F
-rinse chicken in cold clean water then pat dry
-place chicken in roasting pan
-using hand or basting brush liberally coat chicken in oil
-season inside and out with salt, and pepper
-season cavity with a pinch of thyme
-place bird breast side down in roasting pan
-bake at 375 F for 30 minutes or until skin starts to brown
-turn bird over onto back with tongs and reduce heat to 350 F
-continue baking for approximately 1 hour or until internal temperature reaches 165 F
-cook time will vary with size of bird
-let rest for 10 minutes before serving

Taco Meat Recipe

10-Day Blood Sugar Support Approved (no tortilla)


1/2 cup diced onion
2 minced garlic cloves
2 tbsp Lard, Coconut Oil, or Bacon Fat
1 lb grass-fed ground meat of choice (turkey, chicken, beef, pork, lamb)
1/4 cup Taco Seasoning*
1/4 cup water

*Taco Seasoning

2 tbsp Ancho Chile Powder
1 tbsp Cumin
2 tsp Paprika
1 tsp Coriander Ground
1/2 tsp Garlic Powder
1/2 tsp Onion Powder
3/4 tsp Sea Salt
1/4 tsp Black Pepper
1/4 tsp Cayenne (optional to taste)
1/4 tsp Oregano


Sauté onion in fat for about 1 min on medium heat, add garlic and stir to coat with fat. Immediately add meat and work with spatula into small pieces about 1 inch square. Continue cooking on medium heat until meat begins to brown turning at regular intervals and scraping bottom of pan.

When meat is cooked through sprinkle with seasoning and use spatula to mix until well dispersed. Add water and stir making sure to scrape bottom of pan and coat all meat with seasoning. Continue cooking until most but not all liquid has cooked off.

Serve over green salads or make lettuce wrap tacos with romaine hearts.

Ceviche Recipe

Servings: 6 to 8

10-Day Blood Sugar Support Approved



1 pound “sashimi-quality” skinless meaty ocean fish fillet
(halibut, snapper and bass are great choices),
cut into 1/2-inch cubes or 1/4 bite size slices

1 1/2 cups fresh lime juice
1 small white onion, chopped into 1/4-inch pieces
(walla walla sweet if you can)
Hot green chiles to taste (2 serranos or 1 jalapeño), stemmed, seeded, and minced
1/4 cup fresh red pepper cut into 1/4 by 1 inch matchsticks
1/4 small jicama, peeled and chopped into 1/4-inch pieces (optional)
1/4 cup (loosely packed) chopped fresh cilantro (thick bottom stems cut off)
2 tbsp olive oil, preferably extra virgin
Sea Salt
1 tsp honey


Combine lime juice, onion, hot pepper and honey in a glass or metal bowl.
Add in the fish and mix carefully making sure all pieces are coated with liquid. Fish should be loosely floating. Cover and refrigerate. “Cook” the fish in the liquid for anywhere between 1 and 6 hours depending on desired consistency. 1 hour for Medium Rare, 6 hours for well done.
Drain the fish reserving a small amount of the liquid for serving (about a half cup). The rest of the liquid can be discarded. You can hold the fish in refrigeration at this point for up to two days
To serve add the reserved liquid back to your fish. Add red pepper, jicama, and cilantro, drizzle with olive oil, season with salt and lightly toss together.
Serve over crisp green salad or in lettuce cups.

Mediterranean Roasted Chicken Salad Recipe

10-Day Blood Sugar Support Approved

Roasted Chicken Salad


1 Whole Roast Chicken (3-5 lb)
1/3 cup Home made Mayonnaise
1 tbsp Apple Cider Vinegar
2 tbsp Stone Ground Mustard or Dijon
Sea Salt (to taste)
Fresh Ground Black Pepper (to taste)
1/4 cup halved olives (kalamata)
1 tbsp olive brine
1 tbsp capers (rinsed)
1/3 cup diced Roasted Red Pepper
1/4 cup diced green onion (optional)
3 sprigs fresh minced thyme
1 tbsp minced fresh parsley
1 tbsp minced fresh oregano or marjoram


Pick meat from chicken being careful to remove any sinews. If the skin is crispy I like to add a little of it to the mix. Large dice the meat and set aside.
In a medium size mixing bowl combine mayonnaise, vinegar, mustard, olives, olive brine and capers. Add the chicken and toss to coat in the dressing. Season with salt and pepper to personal taste.
Fold in roasted red pepper, green onion, and any herbs you are using. Adjust seasoning to taste and enjoy!
If you like a little spice try adding 2 tsp of smoked paprika and 3/4 tsp cayenne or other ground hot pepper.

Serving suggestions:

Great accompanied with your choice of fresh green salad, steamed vegetables, or braised greens (kale, mustard, chard)

Red Curry Recipe

4 Servings
10-Day Blood Sugar Support Approved



Sauce (in separate sauce pan)

2 tbsp Red Curry Paste (+ or – to desired heat)
1 1/2 tbsp Turmeric
1/2 tsp Cayenne
1 Can Full Fat Coconut Milk
1/2 Lemon Juice
2 tsp Apple Cider Vinegar
1 tbsp Coconut Aminos

Stir Fry (wok)

1 tbsp Fresh ginger
1 Large Garlic Clove
1/4 cup Diced Onion
1 LB fresh vegetables of choice (carrot, broccoli, bell peppers, cabbage anything your heart desires)
2 cups Chicken (thighs or breast) – optional depending on where you are in your cleanse


Heat 2 TBS Coconut Oil in Wok on Medium High
Stir fry Chicken (if using) until cooked through & set aside
Stir fry onion & carrots until translucent, add minced garlic & ginger.
Add hearty vegetables such as broccoli, bok choy stem, green beans etc.
Add sauce, finish with light leafy vegetables (chard, kale, bok choy leaves etc.) just long enough to lightly steam
Season to taste (lime juice, fresh cilantro)