Pumpkin Alfredo Pasta with Spicy Chicken Sausage

Pumpkin Alfredo Pasta with Spicy Chicken Sausage

makes 2 servings

What You Need:

  • 1 box prepared zucchini noodles, divided
  • 1 cup peas, cooked
  • 2 spicy Italian chicken sausages, cooked + sliced
  • 4 slices roasted red bell pepper, sliced
  • handful of pea shoots or microgreens
  • 2 TB hemp hearts

For the Pumpkin Alfredo Sauce:

  • 1 cup pumpkin puree
  • 2 garlic cloves, minced
  • 1/2 cup parmesan cheese
  • 6 TB butter
  • 2/3 cup coconut milk
  • parsley, coarsely chopped
  • 1/8 tsp nutmeg

To Make:

  1. Plate all of the pasta ingredients together.
  2. In a saucepan over medium heat, add in the butter with the garlic + cook for 1-2 minutes. Add in the coconut milk, pumpkin puree, + nutmeg. Stir + heat until thickened. Add in the parmesan cheese. Heat for 5 minutes.

Lemon Chicken Stuffed Eggplant 

Lemon Chicken Stuffed Eggplant

makes 4 servings

What You Need:

  • 4 baby eggplants, halved + drizzled with oil
  • 2 cups ground chicken, cooked in a skillet with:
    • 2 TB Italian seasoning
    • 1/2 cup feta cheese
    • 1 lemon, juiced
    • handful of mint, chopped
    • generous drizzle of olive oil
    • 2 garlic cloves, minced
    • red pepper flakes, to taste
  • Pomegranate, to top

For the Sauce:

  • 1/2 cup paleo mayo or plain Greek yogurt
  • 1 garlic clove, minced
  • 1 TB basil, coarsely chopped
  • salt, to taste
  • red pepper flakes, to taste

To Make:

  1. Preheat the oven to 350 degrees F, bake the eggplant with olio for 10-12 minutes or until tender.
  2. Meanwhile, in a skillet over medium heat, prep the chicken with the remaining ingredients.
  3. In a small bowl, mix the sauce ingredients together.
  4. To serve: plate 2 halves of eggplant with the insides spooned out a bit, then add in 1/4 of the chicken mixture + 1-2 TB sauce. Top with pomegranate + extra mint.

Sloppy Joe’s in the Slow Cooker

Simple + easy is key for most people and being at home with our families has us cooking up a lot more family-friendly, but healthy recipes. Here is a rehabbed recipe for sloppy Joe’s that are tasty and save you on the calories.


Sloppy Joe’s in the Slow-Cooker

What You Need:

Serves 4

  • 1 LB ground white turkey or chicken meat
  • 1 yellow onion, thinly sliced
  • 1 head of Boston lettuce or cabbage, for “wraps”
  • 1/2 cup ketchup – I love organic versions and low-sugar options
  • 2 TB brown sugar
  • 1, 6 oz. can tomato paste n- can be optional
  • 3 TB Worcestershire sauce
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/4 tsp black pepper


Honey-Sriracha Meatballs

These light + lean meatballs are FULL of flavor.

makes 3 servings//5 meatballs per serving

What You Need:

For the meatballs

  • 1 1/2 LBS ground chicken or white turkey meat
  • 3/4 cup gluten-free panko bread crumbs
  • 2 eggs
  • 1/8 cup + 1 TB green onion, chopped
  • salt + pepper, to taste
  • to top: 4 carrots, shredded + 1 TB raw sesame seeds per serving

For the sauce

  • 1/4 cup Sriracha sauce
  • 3 TB Bragg’s liquid aminos or gluten-free, low-sodium soy sauce
  • 3 TB rice vinegar
  • 3 TB raw honey, melted
  • 3 garlic cloves, minced
  • 1 TB fresh ginger, peeled + minced
  • 1/2 tsp sesame oil

To Make:

  1. Preheat the oven to 375 degrees F.
  2. Mix together all of the meatball ingredients in a medium bowl – stir well to combine.
  3. Line a baking sheet with parchment paper (if you don’t have any, spray some cooking oil over the sheet.)
  4. Form the meatballs with your hands + place on the paper.
  5. Bake for 20-25 minutes + meanwhile, begin the sauce.
  6. Combine all of the sauce ingredients together in a sauce pan. Heat over medium heat + bring to a boil; stirring constantly, let it simmer for 6-8 minutes until it thickens. Set aside.
  7. Serve 5 meatballs with some shredded carrots, raw sesame seeds, + 1/3 of the sauce!

Cauliflower Grits

I am a big believer in color, variety, + veggies at every meal. This is a plate that can be made quickly + for any meal of the day!



The purple color is due to the presence of a subtype of flavonoid compounds called anthocyanins. These compounds may help to regulate your blood lipid and sugar levels and body weight, as well as help to lower your cancer risk. Additionally, purple cauliflower contains a compound called glucoraphanin, which is also found in common green broccoli. In your body, glucoraphanin can be converted to compounds with anticancer properties.


Ghee is a form of highly-clarified butter. How is it “clarified?” By melting butter, it separates into liquid fats and milk solids. Once separated, the milk solids are removed, leaving simply ghee. Inherently, that means that ghee has less lactose than butter.

Health Benefits Include:

  • Ghee is rich in short-chain and medium-chain fatty acids and butyrate, which can improve heart health and lower insulin resistance.
  • Ghee is also high in fat-soluble vitamins, such as vitamins A, E, and D. This is important because fat-soluble vitamins need fat for the body to properly absorb them.
  • The grass-fed varieties have more conjugated linoleic acid (CLA), which may offer heart protection, reduce inflammation, and promote weight loss. Also with less lactose than butter, it is less inflammatory than regular butter.

NOTE: Eat it in moderation. While it has benefits, it is still a fat with higher levels of saturated fat. Use it moderately.

this turns to this really quickly!


makes 4 servings

TYPE: Keto-friendly, Paleo-Approved (with0ut cheese,) Low-Carb

ALLERGEN LIST: Gluten-, Dairy-Free (without cheese,) Peanut-, + Soy-Free


For the grits:

  • 1 TB ghee
  • 4 cups cauliflower; riced (QUICK TIP: use a food processor or high-quality blender to pulse florets into “rice” or an Oxo food chopper which is an amazing tool for a small kitchen and for any budget) (FOOD FACT: bigger pieces will fill you up faster- eating less + causing you to eat slower for better digestion.)
  • 1 cup full fat coconut milk (GROCERY TIP: buy a brand without carrageenan*** (see below) like: Native Forest
  • Parmesan, grated
  • Sea salt + pepper, to taste
  • Handful of coarsely chopped parsley

For the Protein Toppers: (see servings below)

  • Breakfast Protein: 1 poached or egg over easy
  • Shrimp n’ Grits: 3 grilled jumbo shrimp
  • Rotisserie chicken, skin removed + hand-shredded.


1. Melt the ghee in a large skillet over medium heat. Add in the riced cauliflower. Cook for 2-3 minutes.

2. Stir in 1/2 of the coconut milk; simmer and stir for 6-8 minutes.

3. Add in the remainder of the milk- simmering until thickened; roughly 10 minutes. Season with salt + pepper.

4. Top with parsley when serving.


  • When serving for dinner: 1 cup grits with 1/2 cup rotisserie chicken; skin removed + hand-shredded
  • When serving for lunch: top 1 cup of grits with 3 grilled jumbo shrimp (I pan-grill them with a spray of ghee + 1 clove of minced garlic)
  • When serving for breakfast: 1 cup grits with 1 egg; over-easy


1 serving = 1 cup grits

  • Calories: 264 calories
  • Carbs: 11.4 grams
  • Protein: 8.6 grams
  • Fat: 20 grams
  • Fiber: 4.4 grams

With 1/2 cup Rotisserie Chicken (no skin):

  • 391 calories
  • 27.97 g protein
  • 25 g fat
  • 16 g carbs

With 1 Egg:

  • 342 calories
  • 14.6 g protein
  • 25 g fat
  • 15 g carbs

With 3 Jumbo Shrimp:

  • 305 calories
  • 16.55 G protein
  • 20.68 g fat
  • 12 g carbs

***What is carrageenan and why don’t I love it in my food…

Carrageenan is extracted from a red seaweed, Chondrus crispus, or “Irish moss,” and is used as a thickener and emulsifier to improve the texture of ice cream, yogurt, cottage cheese, soy milk, and other processed foods. Studies have shown that it increases inflammation in the body overall, which lends to several chronic diseases. However, it is also said to cause a plethora of stomach problems like ulcers, IBD, discomfort, and more. Still approved for use by the FDA, but many food brands have made the effort to remove it from their foods and use a different ingredient to act as a thickener and emulsifier.