CH-CH-CH-CHIA Breakfast Pleaser

Chia PuddingThis little concoction is the perfect breakfast in every way!  High in protein, fiber and omega-3’s and no cooking required!!!  Mix up a batch, throw it in the fridge and wake up to this ready-made bowl of pure energy!!!




1 cup unsweetened vanilla almond milk (I like Silk)

1/4 c chia seeds

1/2 t pure vanilla extract

1 T agave nectar or pure maple syrup

Pinch sea salt

Pinch of cinnamon

1/2 fresh fruit

1/4 cup pistachios


Combine first 6 ingredients, cover and refrigerate over night.  In morning, spoon 1/2 the mixture into a bowl, top with fresh fruit and nuts – enjoy!

Warm Sweet Potato Dip

Warm Sweet Potato DipINGREDIENTS:

1 baked sweet potato

1 heaping T almond butter

1 pinch sea salt

1 pinch cinnamon

1 pinch nutmeg

1 tsp flax seeds


Remove sweet potato from skin and place in small bowl.  Add the rest of the ingredients and stir until well combined.  Use as a dip for cut up veggies.  YUM!  You will really flip for this ultra-healthy dip!!!  Serving size is 1/2 cup.


Cave Women Love Hot Cocoa


From Cave Women Don’t Get Fat by Esther Blum






1 C unsweetened almond milk (will still be sweetened slightly)

1 heaping T unsweetened cocoa powder

1 t raw cacoa powder

sprinkle of cinnamon (optional)

pinch of sea salt (optional)


In small pot heat almond milk over medium flame, being careful not to boil.  When heated through, add cocoa and cacoa powders and stir with whisk until completely blended.  Pour into mug and sprinkle with cinnamon and sea salt if desired.  Enjoy!

Winter Root Soup (adapted from Nourishing Traditions by Sally Fallon)

Winter Veggie SoupINGREDIENTS:

2 T organic butter

2 T olive oil

3 medium onions, medium chopped

2 leeks, washed well, trimmed and sliced

4 carrots, peeled and sliced

3 parsnips, peeled and sliced

1 1/2 quarts organic chicken stock or combination water and stock

Several thyme sprigs, tied together

4 garlic cloves, peeled and mashed

pinch cayenne pepper

2 medium red skin potatoes, sliced

Sea salt and cracked pepper to taste

freshly ground nutmeg


Melt butter and o.o. and cook onions, leeks, carrots, turnips and parsnips about 1/2 hour over low heat, stirring occasionally until all veggies are soft.

Remove thyme and blend soup.  Season with salt,pepper and nutmeg.  If soup is too thick, thin with a little water.


Mmmm-mmm Good Meatloaf

Mmmm-mmm Good MeatloafINGREDIENTS:

2 lbs. ground grass-fed beef

1 medium onion, finely chopped

2 medium carrots, finely chopped

2 medium celery stalks, finely chopped

3 T olive oil

1/2 t cayenne pepper

1 t dried thyme

1 t cracked pepper

1 t sea salt

2 organic eggs

1/3 c organic ketchup

1 T dried mustard

1 heaping T molasses


Preheat oven to 350 degrees.  Saute onions, carrots and celery in o.o. until soft.  Add cayenne pepper, thyme, pepper and salt and cook five minutes longer.

In a 9 x 13 pyrex dish, mix meat, sautéed veggies and eggs.  Form into a loaf in the pan.  In a small bowl mix ketchup, dried mustard and molasses and spread over top and sides of meatloaf.  Add about 1 cup water to pyrex dish and bake for approximately 1 1/2 hours.



Spaghetti Squash Bolognese




INGREDIENTS:1 spaghetti squash cut in 1/2 lengthwise

1/3 cup olive oil

3 cloves finely chopped garlic

1/2 cup chopped onion

1 cup chopped carrot

1 cup chopped celery

1 lb. ground grass-fed beef (available at Trader Joe or health food stores)

1/2 cup white wine

1-28 oz. can peeled plum tomatoes, blended or Pomme Strained Tomatoes

1 heaping tbsp. tomato paste

1 cup peas (not canned)

Salt and pepper to taste

1/2 tsp. nutmeg

1 bay leaf

1 tbsp. finely chopped fresh rosemary (optional)


Bake squash at 350 degrees, cut side down in pyrex with 1 inch of water until skin can be pierced with a fork.  Let cool. Chop onion and garlic in mini chop food processor until fine and brown in olive oil until golden. Chop carrots and celery in mini-chop food processor until fine and add to onions and garlic, cook until soft. Add beef and brown well. Add wine and increase the heat to boiling. Add tomatoes, tomato paste and peas.  Cover, reduce heat to simmer and co for 45 minutes. Add the salt, pepper, nutmeg, bay leaf and rosemary (optional) and continue to simmer for 15 minutes.  Remove bay leaf before eating.

Remove the squash from it’s skin with a fork and sauté in olive oil over medium heat until slightly browned. Serve with Bolognese sauce on top.