Baked Chicken with Olives

I love a really good chicken dish that is simple and has really healthy and beautiful ingredients.  This dish incorporates some lovely, heart healthy ingredients that get my taste buds buzzing!


  • 1.5 lbs of organic boneless skinless chicken breast (if you want the skin and bone you can)
  • 1 tbsp of coconut aminos
  • 1 tbsp of balsamic vinegar
  • 1/4 cup chopped organic black kalamata olives
  • 1 chopped steamed red beet (I use the precooked package of red beets)
  • 2  chopped cloves of garlic
  • 1/2 squeezed lime
  • Sprinkle of Spice Cave Sea seasoning (I know it says Sea, but it tastes good on everything)
  • A bit of avocado oil for the baking dish


  • Put a bit of avocado oil in the baking dish.
  • Lay the chicken down and squeeze the lime over the chicken.
  • Put the balsamic and the coconut aminos on the chicken as well.
  • Layer the chicken with the olives, beets, garlic and seasoning.
  • cover with plastic wrap and let it soak up all the flavors for a few hours or overnight.



  • When ready to bake, cover with aluminum foil and make a few dashes with a knife in the foil.  Bake on 350 for about 30 mins.
  • If you have skin on your chicken, or you want to just brown a little on the top and make a little extra juicy, then the last minute or two, broil your chicken uncovered.

Ready to serve!

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Quick when Sick

The last week and some change have been filled with some sinus infection nastiness, endless cups of tea and not much of an appetite.  I haven’t been feeling up to cooking much of anything and anything that I do make has to be fast so I could get my tush back into bed.

If you are anything like me and needed a quick fix to fight off being sick, but really have no interest in cooking, this has been my go to:


Heat it up together in the microwave or on the stove.

Sometimes I add some cauliflower rice for a little more substance.


I have also been totally into these lately:


Quick and easy protein.  Great omega 3’s.  Makes me feel a little lighter than poultry and meat sometimes.  The smaller the fish, the less toxins.  Get in on the goodness!

Stay warm and healthy!

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Coconut Cod

HAPPY 2018!!


Sometimes I just feel a little lighter when I eat fish as opposed to poultry or meat.  I have been eating way more wild caught fish in the past few months for my protein source than anything else and I can definitely feel a difference.

This recipe is stupid easy and it tastes delicious!


  • Avocado or olive oil for the pan and a drizzle for the fish.
  • one lime to squeeze.
  • Spice Cave Sea seasoning
  • Unsweetened shredded coconut


  • In a baking dish, drizzle some olive or avocado oil.  place your wild caught cod in the baking dish.
  • Squeeze some fresh lime over each piece of fish.  You will only need one lime for 3 or 4 pieces of fish.  I used 3 pieces.
  • Sprinkle some Spice Cave Sea seasoning on the fish (to taste).
  • Drizzle a little avocado or olive oil on each piece of fish…just a drizzle.
  • Sprinkle some shredded coconut on each piece of fish.
  • Bake uncovered on 400 for about 15-17 minutes.

Fresh from the oven.



Served over sauteed greens.

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Sweet Potato Roasted Chestnut Hash

Holiday weekends and snow days two perfect excuses… I mean reasons to make a sweet and savory hash to accompany anything from omelettes, pancakes and EVERYTHING in between.  The best part is it is stupid easy to make.  It is even easier to eat!



  • 2 Sweet potatoes peeled and sliced with a mandolin then cut into small pieces.
  • 1 package of roasted chestnuts
  • 2 chopped cloves of garlic
  • 1 tbsp coconut aminos
  • Trader Joe’s South African Smoke Seasoning (or seasoning of choice) to taste
  • Dash of Spice Cave seasoning (literally a sprinkle)
  • 1/4 cup of unsweetened shredded coconut
  • avocado oil for cooking in the pan



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    Once your sweet potatoes have been sliced with the mandolin, chop them up into pieces.  Cut up your roasted chestnuts into small pieces.  Put everything into a bowl with the chopped cloves of garlic.

    Heat up some avocado oil in a fry pan and toss the bowl of goodies into the pan and let everything get soft and slightly browned.  Add in the coconut aminos, shredded coconut, and seasonings.  Continue to mix until everything has cooked down.


On the way to greatness!   You may have to add some more avocado oil to keep from sticking to the pan or burning.


This is a pan of pure joy!!


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Banana Bread French Toast w/ Duck Eggs

The best cure for any hangover is a hearty breakfast that includes French toast.  It just so happens that Sunday breakfasts aren’t complete unless French toast is involved.  Having a bit of a hangover on a Sunday is a shoe in for beautiful, kick-ass breakfast.

Thanks to one of my fantastic CrossFit members, I got a loaf of this awesome paleo banana bread that Better Health is now selling in their frozen food section.  It is a great treat that definitely helps with any cravings for sweets.  I decided to slice that up and use my duck eggs and make a mean batch of banana bread french toast.



2 duck eggs whisked 


10-12 1/4 inch slices

  • tsp of vanilla
  • dash of ground cinnamon
  • avocado oil for cooking



  • Whisk your eggs, cinnamon, and vanilla together.

Soak banana bread slices in the duck egg batter.


Fry up on medium/high heat in a little avocado oil so they are browned on either side.




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Creamy Cabbage Clam Chowder

OMG is that a warm and fuzzy mouth full?!  If you are going to eat this, you will probably want to be by yourself or at least take a moment of silence.  IT IS JUST THAT GOOD!

I have always loved creamy clam chowder, but haven’t been able to eat it since I was a kid due to the fact that it is loaded with dairy.  I decided to make it with with my own spin on it and it did not disappoint.


  • 1/2 lb of shredded cabbage slaw
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    I/2 container of mirepoix

    1 tbsp of coconut aminos

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    This seasoning to taste

    3 drops of fish sauce

  • 1 tsp of apple cider vinegar
  • Trader Joe’s South African Smoke Seasoning to taste
  • 2 Cans of smoked clams in olive oil (drained)
  • coconut oil for sauteing
  • 1 can of organic coconut milk
  • dash of curry spice


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    Saute the mirepoix and cabbage in coconut oil, coconut aminos, spice cave seasoning, and smoke seasoning and curry to taste.


    In a sauce/soup pot, add the sauteed veggies, coconut milk, acv, fish sauce, clams, and more spices if needed to taste.  Let simmer.  When all the flavors have come together then enjoy!



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Roasted Artichoke with Garlic

I try to make something a little special on the weekends that sets it apart from our weekly routine.  This weekend was an appetizer of Roasted artichoke with garlic.  It was super easy to put together.  The longest part was just the time it took to cook.


  • 2 artichokes
  • 2 cloves of garlic chopped
  • 1 lemon
  • 4 tablespoons of olive oil
  • sea salt
  • foil
  • baking dish


  • preheat oven to 425
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    Cut off about an inch or two off the top of your artichoke and rinse.  Cut off the the stem at the bottom so it isn’t too long as well.

    Spread open the leaves a bit.


Sprinkle one of the chopped cloves of garlic on each artichoke.  Squeeze half of a lemon over each artichoke and 2 tablespoons of olive oil over each one as well.  Sprinkle a dash of sea salt over each artichoke.


Wrap them up in foil and place in a baking dish.  Bake at 425 for an hour or an hour and 10 mins depending on your oven.


Fresh from the oven.  Soooo good!  

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