AIP, Paleo, Whole30 Recipe: Green Goblin Soup for Halloween!



Halloween is right around the corner and if you are looking for a healthy recipe to create, you’ve come to the right place!

Below is a recipe for Green Goblin Soup, and it’s a perfect appetizer or snack for loved ones at home, or to bring to a Halloween party.  Dress it up with scary (faux) spiders and colorful straws and serve in individual clear cups, or serve in a large witch pot, you decide!



2 Tbs. avocado oil (coconut oil or ghee works fine)
1 medium yellow onion, diced
2 scallions, minced
1 lb. asparagus, chopped (tough ends discarded)
4 cups of spinach
1 avocado, peeled and diced
2 cups of bone broth (chicken, beef or veggies broth works fine)
1 tsp. sea salt


Blanched asparagus spears to use as goblin legs (see recipe note below)
Fresh herbs such as parsley, scallion or cilantro
Freshly ground pepper (omit to keep this recipe AIP friendly)
Plastic spiders and Beetlejuice straws optional


ADD avocado oil to a stockpot and bring to medium heat on the stove. Add onion and sauté until soft, about 3 minutes.

ADD scallion and asparagus and reduce to a simmer, uncovered for 10 minutes.

REMOVE from heat and transfer to a high-speed blender along with spinach, avocado and bone broth. Alternately, place spinach, avocado and bone broth in pot and blend with an immersion blender. Once blended, taste and add salt to taste.

SERVE in clear plastic cups with raw asparagus spears sticking out of each cup.  Add a festive straw as well if you like.

GARNISH with any additional herbs or freshly cracked pepper, or dare to scare your guests with faux spiders crawling over each soup!


Recipe note: Blanching your asparagus spears is not necessary, but you may find them easier to eat than raw spears. To blanch asparagus spears, bring a small pot of salted water to a boil. Prepare a bowl of cold ice water. Place asparagus spears in boiling water until they turn bright green, about 2-4 minutes depending on the size of your asparagus spears. When the spears are bright green and crisp-tender, use a slotted spoon to remove the asparagus from the boiling pot and place them in the ice water bath. After a few minutes, remove the spears from the ice water and allow them to drain on a few paper towels.

AIP, Paleo, Whole30, Instapot Recipe: Sesame Garlic Beef Short Ribs


Are you an Instant Pot fan? When you need a delicious, filling meal on the table fast but don’t have hours to wait, the Instant Pot electric pressure cooker will come to the rescue, again and again. This recipe for sesame garlic short ribs is versatile and can be served with your favorite Whole30 veggie dish. We recommend steamed greens, such as bok choy or sweet potato greens, or even a simple asparagus dish.

No Instant Pot? No problem. You can make this recipe in your slow cooker. Just see the recipe note below.

Sesame Garlic Beef Short Ribs:
1 lb. organic beef boneless short ribs, diced in 1″ pieces
2 Tbs. toasted sesame oil
2 Tbs. coconut aminos
2 garlic cloves, minced
4 crimini mushrooms, roughly chopped
2 scallions, minced
1 tsp. sea salt
Dash of white pepper
Fresh lime wedges, to garnish
1 scallion, minced, to garnish


PLACE all ingredients except fresh lime wedges and one minced scallion into your electric pressure cooker, toss well and cook with the steam trapped for 15 minutes.

AFTER pressure cooker has stopped cooking, allow steam to release naturally for 15 minutes.

SERVE on a platter and garnish with fresh lime wedges and minced scallion.


Recipe note: If using a slow cooker, place all ingredients except fresh lime wedges and one minced scallion in your slow cooker, toss well and cook on low for 4-6 hours. When the Short Ribs are finished cooking, remove them from the slow cooker, arrange them on a serving platter and garnish with fresh lime wedges and minced scallion.

5 Easy Bring-To-Work Lunch Recipes

It’s back to school season and all over there are tips on packing your children’s lunches but don’t forget to pack your lunch, too!

Bringing a healthy lunch to work ensures your blood sugar stays even throughout the day (no need to raid the vending machine!), your bank account doesn’t break (cooking healthy food is always cheaper than trying to find buying healthy food) and keeps your hormones happy!

Madeline Mackinnon of Natural Hormone Healing has taught me so much about keeping my own hormones in balance.  Using what I have learned from her, I’ve created 5 recipes that you can prepare in advance and take to work.

You can find each of these 5 Easy Bring-To-Work Lunch Recipes and learn how each supports your hormones on Madeline’s blog.



This Asian Kelp Noodle Bowl supports thyroid health and estrogen levels.



Make a big batch of dinner to ensure leftovers for lunch tomorrow.



Finally, lunch that helps your skin glow!



Eating for your cycle is easy with this Simple Sprout Salad with Mango & Soft Boiled Eggs.



A Red Cabbage Chicken Salad Bowl with Walnuts & Fresh Mint recipe for healthy hormones.

I hope you enjoy!

AIP, Paleo, Whole30 Recipe: Simple Pork Breakfast Sausage Patties

Breakfast was made for me this weekend, and it was delicious!

My fridge was pretty scarce yesterday morning.  Not a lot to be found.  No bacon.  Not enough leftovers to make a complete meal.  Just 2 eggs.  And hungry people.  And a pound of raw ground pork.  And on onion on the counter.

Definitely enough to make an amazing breakfast.

So on to a recipe for simple pork breakfast sausage patties that you will want to make the very next time you want a delicious meal full of protein to get you started and keep you going, feeling great, of course.


Simple Pork Breakfast Sausage Patties

Makes 5 patties.


1 pound of organic ground pork

1 medium onion, minced (a food processor makes this step really quick)

1/2 tsp. sea salt

Dash of white pepper (omit pepper if adhering to the Autoimmune Protocol)

1 tsp. dried fennel seeds (omit fennel seeds if adhering to the Autoimmune Protocol)

2 Tbs. avocado oil

2 Tbs. lard or ghee

OPTIONAL: 2-4 eggs to fry (omit if adhering to the Autoimmune Protocol)


Add ground pork to a large mixing bowl.  Add minced onion, sea salt, white pepper, fennel seeds and avocado oil and mix with a baker’s spatula (or your hands) until everything is well-combined.  Try not to over-mix, which will create a gummy consistency.

Divide pork into 5 balls and flatten to form patties.  You don’t have to make perfect looking patties, they can be rustic (and are great that way), just aim to keep them the same thickness so that they take the same amount of time to cook.

Heat lard in a cast iron pan to medium high.  Allow the lard to melt completely.  Add pork patties and cook 4-5 minutes per side, or until completely cooked through.  If you have a splash guard, you will want to use it.  Frying can be messy.  Splash guards come to your rescue (You can often find these cheap at dollar stores which is great because they are nice to replace them from time to time).

When your patties are done cooking, remove them from the cast iron pan and place them on a serving plate.  Fry your eggs (if having) in the same pan.  Yum.  So good.  Breakfast made in the cast iron is always, always the way to go.

Serve pork patties and eggs on a plate and enjoy with coffee, or this coffee alternative, and enjoy every bite while you embrace the beginning of a new day.

I hope you enjoy!

AIP, Paleo Recipe: Chocolate Avocado Pudding

Trust me when I say you will want to make this recipe for Chocolate Avocado Pudding.

Perhaps the smoothest and most delicious chocolate pudding I have ever had, and because its ingredients support hormonal health, I felt great after enjoying it as an afternoon treat. Yes!


All you need is a few minutes to blend this chocolate pudding, but give yourself plenty of time to sit, relax and enjoy every bite of this health supporting and decadent treat.

You can find this recipe by visiting the Instagram of Madeline Mackinnon of Natural Hormone Healing.


AIP, Paleo, Whole30 Recipe: Ume Carpaccio Salad from “Plant-Based Paleo”

I have been in love with all of the recipes from Plant-Based Paleo and am working my way through cooking all of its recipes.

Here is a fantastic salad recipe that I have made for myself and my clients:


Ume Carpaccio Salad from Plant-Based Paleo
This salad is elegant enough to impress dinner guests, yet simple to prepare and really delicious.  Shaved radish supports a healthy liver and asparagus has a host of benefits, including an improved digestion and strengthening bones.  Top this salad with sprouted seeds* and a clean vinaigrette and enjoy how amazing it allows you to feel.
*Note: simply leave out the sprouted seeds to keep this recipe AIP.
Serves 2-4


4 cups of baby arugula
1 cup of micro kale greens
1/2 bunch of asparagus
4 radish

1/4 cup of sprouted pumpkin seeds (omit if you are adhering to the Autoimmune Protocol)

Special tools: vegetable peeler


6 Tbs. umeboshi paste (you can find this in the Asian section at your market)
4 Tbs. toasted sesame oil
1/3 cup apple cider vinegar (Plant-Based Paleo used rice vinegar)
1/2 tsp. sea salt
Dash of ground white pepper (omit white pepper if you are adhering to the Autoimmune Protocol)


Remove the tough ends of your asparagus (usually about 2-3″ of each stalk) and chop in 2″ bite size pieces.  Transfer to a small sauce pan and boil until soft, about 5 minutes (you can also steam your asparagus).  Allow to cool on a plate in the fridge while you assemble the rest of the salad.

In a large salad bowl, add baby arugula and micro kale greens and gently toss with a spoon or salad tongs.

Measure 1/4 cup of sprouted pumpkin seeds and set aside.  For even more flavor, toast your pumpkin seeds in a skillet on medium heat until golden, stirring frequently for about 5 minutes.

Using a vegetable peeler, shave each radish over your salad greens, allowing the shavings to evenly cover your greens.

In a small bowl (or mason jar), whisk all of your salad vinaigrette ingredients.

Add cooled asparagus to your salad.

When ready to serve, plate 2-4 servings and top with sprouted pumpkin seeds and vinaigrette.

This salad is absolutely delicious on its own, and fantastic paired with grilled flank steak and riced cauliflower.

AIP, Paleo, Whole30 Recipe: Smoked Whitefish Salad with Balsamic Vinaigrette over Frisee

When it’s hot outside, salads and easy-to-prepare meals might be just what your body is craving.

But often, cold meals neglect an important aspect in meal planning that satiates and keeps your blood sugar even (helping you to feel great and free to engage in the day’s activities).

When asked what is a fast protein that is neither eggs or canned tuna and does not require cooking, I say right way, “Smoked fish!”  Delicious and easy.  Remember to stock it in your fridge (look for wild-caught fish without preservatives or sugar).  I found this Blue Hill Bay’s Smoked Whitefish at Whole Foods and it went deliciously over a plate of frisee with sliced oranges and carrots.

Here is a super quick recipe that offers healthy protein, and requires no cooking:


Smoked Whitefish Salad with Balsamic Vinaigrette over Frisee:

Serves 1


4 ounces of smoked whitefish (or any smoked fish that you like)

1 bunch of frisee lettuce (or your lettuce of choice)

1/2 fresh orange, thinly sliced

1/2 cup peeled and chopped carrots (I used rainbow carrots)

Fresh cilantro to garnish

1/4 cup olive or avocado oil

2 Tbs. balsamic vinegar

1 Tbsp. fresh lemon juice

1/2 tsp. sea salt

Black or white pepper to taste (omit pepper if you are adhering to the Autoimmune Protocol).


In a large bowl, whisk your olive (or avocado) oil, balsamic vinegar, fresh lemon juice and sea salt.

Roughly chop your frisee and add to your bowl of vinaigrette.

Toss your carrots and smoked whitefish (remove skin and bones, if it has any) in your salad and then pour it all on your serving plate.

Arrange the orange slices on your salad and garnish with fresh cilantro.

And that is it!  You can add all sorts of veggies and healthy fats to this meal, such as sliced radish, chopped celery, cherry tomatoes, avocado or nuts and seeds.  Customize it to make it a salad that you look forward to quickly putting together on a hot day that begs no cooking.

Hope you enjoy this AIP, Paleo and Whole30 meal idea!

Paleo, AIP, Whole30 Recipe: Pan Seared Pork Chops with Roasted Romanesco

Need dinner plans for tonight?  How about this pork chop and romanesco dish, simple to make and nurturing to your body:


Pan searing pork chops takes just minutes, and roasting veggies is really simple.

Pan Seared Pork Chops with Roasted Romanesco:

Serves 2



1 Tbs. ghee

2 organic bone-in pork chops (ask your butcher to slice your pork chops thin.  It speeds up cooking time quite a bit).

1 tsp. sea salt

2 Tbs. apple cider vinegar

1 Tbs. coconut aminos

Fresh chives to garnish


1 Tbs. ghee

1 head of romanesco

1 tsp. sea salt

Black or white pepper to taste (omit pepper if following the Autoimmune Protocol).


Preheat your oven to 350 degrees.

Roughly chop romanesco, toss it in ghee, sea salt and pepper and arrange on a baking sheet lined with parchmont paper.

Stick it in the oven for 25 minutes.  After 25 minutes, toss it with a spatula, then cook it for another 15 minutes or until the romanesco tips start to get dark.

Heat 1 Tbs. of ghee in a medium size frying pan (I like using a cast iron skillet).

Add pork chops, sea salt, apple cider vinegar and coconut aminos.

Cook on medium-low heat with a lid, flipping a few times until it is cooked all the way through.

Remove your romanesco from the oven and turn on the broiler to high.

Place your cooked pork under the broiler for 3-5 minutes or until is gets dark and caramelized.

That’s it!

Plate your pork and romanesco and top with fresh chives (use kitchen scissors for this).  Pictured above is pork and romanesco served with radicchio.

Hope you enjoy this simple and tasty meal!


Paleo, Whole30 Recipe: Chinese Chicken Salad with Ginger Sesame Vinaigrette

Summer is here and it’s time to enjoy beautiful and nutritious salads!  Here is a Paleo, Whole30 recipe that you can make in advance and pack with you wherever you go because this salad is sturdy, and really fantastic!


Chinese Chicken Salad with Ginger Sesame Vinaigrette:

Serves 2-3


2 boneless chicken breasts, cooked, cooled and diced

1 mandarin orange, peeled (a quick option is to use canned mandarin oranges, look for them without added sugar)

1 head of romaine lettuce, chopped

1/3 head of purple cabbage, chopped

1/3 head of green cabbage, chopped

1 red pepper, sliced and chopped (omit to keep this recipe AIP, use a peeled and chopped carrot instead)

4 radishes, sliced in thin strips

Handful of fresh cilantro

1 scallion, minced


4 Tbs. olive or avocado oil

2 Tbs. sesame oil (omit to keep this recipe AIP)

1 Tbs. tomato paste (omit to keep this recipe AIP, use a whole carrot instead)

2 Tbs. coconut aminos

2 Tbs. apple cider vinegar

1″ piece of peeled, fresh ginger

1 tsp. sea salt

Black or white pepper to taste (omit to keep this recipe AIP)

Sprouted nuts or seeds of choice to top on salad (omit to keep this recipe AIP)


Add all of your salad ingredients to a large mixing bowl (It doesn’t matter what order everything gets added to the bowl.  Just get it all in there).

Toss everything with salad spoons or a baker’s spatula.

Divide evening between 2-3 containers.  This is a big salad so use big containers (it will make tossing the vinaigrette much easier).

If you are not taking this salad to-go, simple leave it in the bowl.

Add all vinaigrette ingredients to a blender and blend on medium-high until the ginger has been completely liquefied.  It will be creamy.

Store vinaigrette in 2-3 small containers until ready to add to your salad (or store in one jar if you are not dividing the salad into lunches).

Sprinkle your salad with a tablespoon of sprouted nuts or seeds.