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

New York Strip Steak with Italian Salsa Verde

Ingredients for Verde Sauce:

  • 5-6 cloves garlic, peeled
  • 1 cup, packed, fresh flat leaf parsley
  • 2 tbsp capers
  • 1/2 cup fresh basil (or mint)
  • 1 tbsp fresh lemon zest
  • 2/3 cup extra virgin olive oil
  • 1/4 tsp sea salt
  • fresh ground black pepper
  • optional 4 anchovies


Add garlic, parsley, capers, basil, and lemon zest in a food processor and slowly add olive oil until blended.  Season with salt and pepper.

Unpackaged steaks and pat with paper towels, let them rest on the counter until just slightly cool.  Season both sides with salt and pepper.  In a pre-heated cast iron skillet, oil with canola or grapeseed oil and sear steaks, 3-7 minutes on each side until desired “done-ness”.

Let steaks rest for 2-3 minutes before slicing.  Garnish with verde sauce.  Pair with roasted vegetables or potatoes.


White Bean Chicken Chili Soup


  • 6 cups chicken broth (or bone broth)
  • 2 – 15.8 ounce cans of cannellini beans (I used a can of chickpeas – they work too)
  • 1 tsp parsley
  • 1 tsp oregano
  • 1 tsp cumin
  • 1 tsp paprika
  • ¼ tsp cayenne pepper
  • ¼ tsp black pepper
  • pinch of sea salt
  • 4 tablespoons olive oil (divided)
  • 1¼ pound chicken breast, cubed small (I like to do this with shredded chicken)
  • 1 cup white or yellow onion, diced
  • 1 cup chopped mushrooms
  • 4 cloves garlic, minced
  • 1 jalepeno, minced
  • handful of fresh sage, and cilantro


  1. In a large pot, add broth and beans and bring to a boil.  Add seasonings and reduce heat to simmer.
  2. In a medium pan warm 2 tablespoons of oil and add cubed chicken and cook for about 4-5 minutes.
  3. Add chicken to simmering stock.
  4. In the chicken pan, add garlic, onions, jalepeno and mushrooms with the remaining 2 tbsp of olive oil and saute until onions are translucent.
  5. Rough chop cilantro and sage and add to onion, garlic and jalapeno mixture. Saute for a minute or two, add to the stock pot.
  6. Let the entire thing simmer on low for another 30 minutes or more. The longer you simmer the thicker the soup.  I added a couple tsp of gluten free flour to thicken.

Chocolate Protein Fudge


  • 2 cup coconut flour, sifted or fluffed with a fork before measuring
  • 4 scoops flavored protein powder (around 31-32 grams)*
  • 1 cup unsweetened almond milk
  • 1/2 cup almond butter
  • Cacao nibs or dark chocolate chips

*if you add another scoop of protein the consistency is more like a protein bar than fudge – do what you like best!

  1. Line a high walled baking sheet with parchment paper and grease with coconut oil.
  2. In a large mixing bowl, combine the coconut flour and protein powder and mix well.
  3. Add almond butter.
  4. Using a 1/4 cup at a time, add almond milk until well combined.  It’s sticky but it’ll be worth it. Transfer batter to lined baking dish and press firmly in place. Top with cacao nibs or chocolate chips and then refrigerate for 1 hour or more.  Cut into squares and store in the fridge.

Makes about 16.

Calories for 3: 180, protein: 11g, carbs 20g, fat 5g

Flourless Banana Pecan Pancakes


  • 1 extra ripe banana
  • 1 egg, beaten
  • 1 scoop protein powder (40g)
  • 2 tablespoons quick oats
  • 2 tablespoons pecans, chopped
  • 1/2 tsp ground cinnamon
  • pinch of nutmeg


In a bowl, mash banana with a fork, then add egg, oats, protein powder, cinnamon, nutmeg and pecans. Combine until smooth.  Heat a skillet on medium heat, lightly grease with coconut oil, butter or light olive order spray.  Spoon mixture into pan and slightly flatten with the back of the spoon. Cook until edges start to brown, flipping once.

Enjoy with extra pecans and a bit of syrup! Makes about 6 pancakes, serves two people.

Nutrition Info: Calories for 3 pancakes: 216, Protein:11g, Carbs 27g, fat 9g (You can increase the protein content by adding an egg white and another scoop of protein powder)


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