Food to keep you fit, lean, healthy and on track.

Grain Free Stuffed Cabbage Rolls


  • 1 lb ground meat (I used 93% lean ground turkey)
  • 1 head cabbage
  • 1½ – 2 cups (1 small head) cauliflower, riced
  • 15 ounce can crushed or diced tomatoes
  • 1/2 cup diced button mushrooms (or whatever kind you like)
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 tsp oregano
  • 1 tsp chili powder
  • 1 tsp sea salt
  • ½ tsp fresh black pepper


In a bowl, combine ground meat, cauliflower rice, mushrooms, onion, garlic, seasoning, salt and pepper then set aside.  Core your cabbage and peel several whole leaves off carefully and stack.  Once you have 7-8 leaves, place in microwave for 45 seconds.  Add a thin layer of tomatoes to the bottom of your crockpot.  Fill each cabbage leaf with about 1/3 cup of your meat mixture.  Fold in the sides and roll up, placing the rolls seam side down in the crockpot snuggled together. Once filled, add the rest of the tomatoes, a bit more black pepper and cover.  Cook on low for 3-4 hours.  Serve or save for weekly meals.

Nutrition Info for 1 roll: Calories 150, Protein 13g, Carbohydrates 7g, Fat 6g

Sweet Potato Hash Muffins


  • 12 large eggs
  • 1 sweet potato, peeled and grated
  • 3 tbsp gluten free flour or almond meal
  • Sausage or ground turkey
  • Salt & pepper to taste
  • 1 tsp smoked paprika
  • 1/2 tsp sage
  • chives, for garnish


In a skillet, brown sausage or turkey and drain excess liquid. Set aside.  Preheat oven to 375 degree. Line a muffin tray with cupcake liners or spray generously with cooking spray or coconut oil.

In a bowl, combine sweet potato, 1 egg white,  flour, salt, pepper, sage and paprika and mix well.  Add to skillet you cooked the sausage in and brown for 4-5 minutes.  Spoon a heap into each muffin hole and flatten with the back of the spoon.  Once they are all filled, crack one whole egg into each muffin.  You will have one empty for the egg you used. Sprinkle again with smoked paprika, salt and pepper.

Bake for 20-25 minutes until egg looks cooked through.  Let cool.  If the bottom of your muffins is still looking uncooked, place them in your used skillet for a minute or two to brown off the bottom.  Garnish with chives. Store in an airtight container in the fridge for 1 week.



Sloppy Joe Boats

I know, it’s not the same as when it’s slathered on a big fluffy roll but when you are trying to stick to a plan, sometimes you find ways to enjoy the good stuff without derailing your efforts. The beauty of this healthy version of a sloppy joe, is you can serve it however you like to fit your family – my kids enjoyed traditional sloppy joes while we had sloppy joe in some romaine lettuce boats to spare the carbs. Either way this is an easy to put together meal and makes plenty of it.


  • 2 1/2 lbs lean ground turkey (or grassfed beef)
  • 1 tbsp olive oil
  • 1/2 large white onion, diced
  • 1 large green or red bell pepper, diced
  • 4-5 cloves garlic, minced
  • 1 cup ketchup
  • 1 cup water
  • 2 tbsp coconut sugar or honey
  • 2 tbsp tomato paste
  • 2 tsp chili powder
  • 1 tsp mustard powder (or dijon works too)
  • 1/2 tsp rep pepper flakes
  • 1 tsp Worcestershire sauce
  • salt & pepper, to taste
  • Romaine leaves


  • Add oil to a dutch oven pot and heat on medium.
  • Add ground turkey or beef and cook until brown.
  • Drain liquid and return to heat.
  • Add onion, bell pepper and garlic, cooking for a few minutes until they soften up.
  • Add in ketchup, tomato paste, coconut sugar, mustard, chili powder, Worcestershire sauce and water.
  • Stir and combine all the ingredients together, season with salt and pepper if needed.
  • Simmer on low heat for 10-15 minutes to let flavors marry.
  • Serve by spooning into romaine leaves and top with fresh pepper.  (For the kids, spoon on to buttered rolls and top with a slice of provolone.)

Healthy Bolognese Sauce

An traditional Italian cook might look at this and call me an amateur but this is how I make “turkey sauce” in my house and my kids eat it through the week.  It comes in handy on busy weeknights.  I toss it over pasta for them, or zucchini for me.  This saves really well and you can load up the turkey to make this really protein rich. Enjoy!


  • 1-1/2 lb lean ground turkey
  • 1/2 white onion, diced
  • 2 cloves garlic, minced
  • 2 tbsp olive oil
  • 1/2 tsp chili powder
  • 2 – 14oz cans of tomato sauce
  • 1 – 15oz can of diced tomatoes
  • 1 tsp dried oregano
  • 1/2 tsp dried basil
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • pinch pf coconut sugar


In a deep pot, heat oil, onions and garlic until onion become translucent and garlic is fragrant.  Add turkey, dice up with a flat wooden spoon, cooking until browned.  Add chili power, mix well.  Stir in all tomatoes, tomato sauce, dried herbs, salt and pepper and simmer on low heat for 20-25 minutes.  Add coconut sugar to taste.


How To Thai Curry Anything

I love Thai food but I don’t love the mystery of what is in the dishes they make.  Surely there is some sorcery going on to make it taste that good.  It is rather simple to make at home and the vegetables and protein you choose are limitless.  I have a basic recipe that can be used for any combination of ingredients.  Only rule of thumb is cook the more dense veggies first and the softer ones last.


  • 1 Tbsp coconut oil
  • 2 Tbsp minced or grated ginger
  • 3-5 cloves garlic, minced
  • 1 small onion, minced
  • optional: 1 tsp red chili flakes
  • 3 Tbsp red (or green) curry paste
  • 1 14-ounce cans light coconut milk
  • 1 tsp ground turmeric
  • 1/2 tsp ground cinnamon
  • 1/4 tsp black pepper
  • 2-3 Tbsp coconut sugar
  • optional: fresh basil or cilantro for serving

Use any vegetables you like: zucchini, squash, peppers, peas, lima beans, eggplant, chick peas, etc.  Protein could be chicken, shrimp, or extra firm tofu (but add that last).


  1. Heat a large pot or dutch oven over medium heat. Add coconut oil, ginger, garlic and onions, and cook until softened.
  2. Add curry paste and chili flakes, stirring frequently until combined.
  3. Add any veggies that take longest to cook, combine with curry mixture to coat.
  4. Add protein in small pieces (bite size), turning until cooked through.
  5. Add coconut milk, turmeric, cinnamon, black pepper, coconut sugar and any smaller beans or peas. Stir to combine and bring to a simmer over medium heat. Then reduce heat to low and continue cooking (uncovered) for 10-15 minutes.
  6. Adjust flavor as needed, adding salt for saltiness or coconut sugar for sweetness. If you prefer it hot add cayenne pepper.
  7. Add any last minute ingredients like spinach or tofu to wilt or warm up in the last 5 minutes of cooking.

Serve over brown rice, cauliflower rice or spaghetti squash.  Top with fresh herbs, sprouts, green onions, and/or your favorite nuts or seeds.