Bison Pumpkin Chili

This is a hearty comfort food dish with the addition of pumpkin for a tasty, seasonal twist. It's really fast and easy to make and will be a crowd pleaser for the whole family. I personally find that the combo of animal protein and beans is not a glamorous one for me, but feel free to add kidney beans if you like and if your GI system can handle it :-).



Makes 4 Servings

  • 1 Tbsp Extra Virgin Olive Oil
  • 1 lb Ground Bison, grass-fed, pastured
  • 1 Yellow Onion (diced)
  • 3 Garlic (cloves, minced)
  • 2 Tbsp Chili Powder
  • 1 Tbsp Cumin
  • 1 tsp Paprika
  • 1 cup Crushed Tomatoes
  • 1 cup Yellow or Orange Bell Peppers, diced
  • 1 cup Pureed Organic Pumpkin
  • 1 cup Water
  • 1 1/2 tsp Maple Syrup
  • 1 tsp Sea Salt
  • 3 Green Onions/Scallions, thinly sliced 


  1. Heat olive oil in a large skillet over medium-high heat. Add the ground bison, onion and garlic, and saute for about 5 to 7 minutes, or until the meat is cooked through. Drain off most of the fat.
  2. Add the chili powder, cumin and paprika. Stir about 1 minute, until fragrant. Add crushed tomatoes, bell peppers, pumpkin, water, maple syrup and salt. Let simmer about 10 minutes.
  3. Divide into bowls, add desired toppings and enjoy!


  • Optional Toppings: Garnish with toasted organic tortillas, chopped green onion, avocado, or jalapeño slices. If you tolerate dairy, you can add organic, grass-fed sour cream or cheddar cheese.
  • More Veggies: Add more bell peppers, zucchini, or stir in spinach, kale or watercress just before serving.
  • No Bison: Use grass-fed beef, ground chicken, turkey, lamb or venison.
  • Vegan or Vegetarian: Use mixed beans and/or organic tofu instead of ground meat.
  • Leftovers: Refrigerate in an air-tight container for 3 to 5 days or freeze up to 2 months.

Cauliflower Shepherd's Pie

My husband and I absolutely love shepherd's pie, but the gluten, dairy and inflammatory white potato don't love me, so I made this cleaned up version instead. This pie is just as satisfying and delicious and it's a great go-to comfort food dish when you want something really hearty. Enjoy! 


  • 1 head Cauliflower, chopped into florets

  • 2 Tbsp Ghee, organic and grass-fed, divided

  • 1 Yellow Onion, diced

  • 4 Garlic Cloves, minced

  • 1 lb Grass-Fed Lamb

  • 3 cups organic Mushrooms, sliced or small diced

  • 2 organic Carrots, diced

  • 2 stalks organic Celery, diced

  • 1 Tbsp organic Italian Seasoning (I like this one)

  • 1/2 tsp Sea Salt (add more or less to taste)

  • 1-2 pinches Smoked Paprika, for garnish

  • 1 tsp fresh organic Parsley, for garnish


  1. Preheat oven to 350F.
  2. Place cauliflower florets in a medium sized steamer or saucepan with a steamer insert. Add about 1/2 inch of water to the pan, bring to a simmer and cover. Let the florets steam until they are soft, about 5-7 minutes.
  3. While the cauliflower is steaming, heat half of the ghee/coconut oil in a large frying pan over medium heat. Add the carrots, celery, onions and half of the garlic and cook for 5 minutes or until onions are translucent.
  4. Add the meat, and cook until browned.
  5. Add the mushrooms, Italian seasoning, and salt. Continue to cook for a few minutes, until the meat is cooked through. Remove from heat.
  6. Remove the cauliflower and discard steaming water. Return the cauliflower to the pot and add the other half of the garlic and ghee/coconut oil and a sprinkle of salt. Mash well until the cauliflower becomes almost like a puree. Alternatively you can puree the cauliflower in a food processor.
  7. Transfer the meat mixture to a casserole or pie dish and distribute into an even layer. Top with the cauliflower mash and spread it evenly across the top.
  8. Place in the oven and bake for 20 minutes. Turn the oven to a low broil and broil for 10 minutes or until golden. Remove from oven, garnish with smoked paprika and parsley and serve.


  • 100% Dairy-Free - Use coconut oil instead of ghee.
  • Make individual servings in large ramekins or oven safe bowls.
  • No Lamb - Use ground pasture-raised turkey or organic, grass-fed beef instead.
  • Green Pea Lover - add 1/2 cup frozen organic green peas in step 5.

Anti-Inflammatory Turmeric Latte

This is a delicious, soothing beverage and one of my favorites on a cold winter night when I want to sip something hot and rich without caffeine. It’s also great to drink when you aren’t feeling 100% or if you’re feeling stiff and achy.

This traditional version of this drink (which uses black pepper and no vanilla) is called "Golden Milk" because of the golden yellow color of the main ingredient, turmeric. Turmeric is known for its strong antioxidant and anti-inflammatory properties and has traditionally been used to treat colds, flu, sore throats and even depression.

Give it a try and let me know what you think. Cheers!


·       1 1/2 tsp Ginger (grated)

·       1 cup Organic Coconut Milk (canned, full fat)

·       1 tsp Turmeric (powder) – be careful, it will stain!

·       1 1/2 tsp Raw Honey

·       1/4 tsp Cinnamon

·       1/8 tsp vanilla extract


1.    Grate the ginger then squeeze the juice out of it into a saucepan. Discard the pulp. Add the remaining ingredients to the saucepan and place over medium heat. Heat through for about 3 to 5 minutes, not letting it come to a boil. Whisk continuously.

2.    Carefully transfer into a mason jar and seal with a lid. Shake vigorously for about 30 seconds, or until a foam starts to form. (Note: You can also use a blender for this step, but the turmeric can stain the blender cup.) Pour into glasses and enjoy! 


Use Fresh Turmeric Root: Skip the turmeric powder and use fresh turmeric root instead. Peel turmeric root and grate. Measure out about 1 tbsp grated turmeric root per serving.

Avoid a Mess: Rinse all glasses and mugs out right after use to avoid turmeric stains. Use baking soda on turmeric stains if they do happen. 

On-the-Go: Add all ingredients except water to a mason jar. When ready to drink, just add hot water from the kettle and shake up for a warming, anti-inflammatory snack.

Vegan: Use maple syrup instead of honey

Autumn Vegetable Curry


  • 1 Yellow Onion, peeled and diced
  • 2 Carrot, peeled and diced
  • 1 head Cauliflower, cut into bite sized florets)
  • 1 Sweet Potato, peeled and diced
  • 1 can 
  • Organic Coconut Milk (15 oz can)
  • 1 cup 
  • Organic Vegetable Broth (Add more for a soupier curry)
  • 1 bunch 
  • Collard Greens, washed and cut
  • 1 Tbsp Curry Powder
  • 2 Tbsp Coconut Oil
  • 1/4 cup organic Cilantro, roughly chopped
  • 2 tsp Sea Salt (add more or less to taste)
  • 1 tsp Black Pepper


  1. In a large pot heat coconut oil on medium heat and sauté onions and curry powder until the onions are fragrant and translucent (about 6-8 minutes).
  2. Add the coconut milk and the sweet potato and bring to a simmer.
  3. Add the vegetable stock and all of the vegetables except the greens.
  4. Simmer until the sweet potatoes are tender (about 10 minutes).
  5. Add the greens and cook another 3-4 minutes or longer if you like the greens more tender.
  6. Season with salt and pepper and serve with ½ cup quinoa. Garnish with cilantro end enjoy!


No Collard Greens: Use kale, mustard greens or spinach instead
Spice it up: Add more curry powder or some cayenne pepper

Easy Chicken and Artichoke Soup


I love soup! I don't know about you but to me soup is the ultimate comfort food. This recipe using spring veggies is a cleaned up, lighter version of the Greek avgolemono soup. Try it out and comment below with your thoughts.

• 64 oz. organic, free-range chicken or vegetable broth
• Juice of 1 organic lemon
• 4-6 organic artichoke hearts – water-packed, chopped
• ½ package of organic mushrooms, chopped
• 1/2 bunch organic asparagus, chopped
• 1 organic, pasture-raised egg
• 1 cooked organic, pasture-raised chicken breast chopped or torn
• 1/3 cup of cooked quinoa


  1. Heat broth in a large pot to simmering. 
  2. Add chopped artichokes, uncooked mushrooms and asparagus. 
  3. In a medium sized bowl, beat the egg and add the lemon juice. Slowly pour ½ cup of the hot broth into the egg mixture and stir. Then slowly pour the egg mixture back into the pot and stir into the soup. 
  4. Add the chicken and cooked quinoa. 
  5. Simmer for 10 - 15 minutes and serve hot. 

Makes about 8-10 servings. Can be stored in refrigerator for 5 days or in the freezer for one month. 

Roasted Veggie Hash

Serves 2


  • 1 large carrot, diced
  • ½ sweet potato, diced
  • 1 large parsnip, diced
  • ½ large red onion, diced
  • 8-10 Brussels sprouts, slice in quarters or halves
  • 4 medium crimini or white mushrooms, quartered
  • 2 tsp fresh chopped thyme(or 1 tsp dried)
  • 2 tsp fresh chopped rosemary (or 1 tsp dried)
  • 1-2 Tbsp Hemp Seeds (great protein and Omega-3 source) - add more or less to taste
  • 1 Tbsp Balsamic vinegar
  • 1 tsp Himalayan or sea salt or more to taste
  • ½ tsp ground black pepper or more to taste
  • 2 tablespoons coconut oil or ghee (organic, grass-fed), melted


  1. Pre-heat oven to 400 degrees
  2. Peel the carrot, parsnip, and sweet potato.
  3. Cut all the vegetables into a ¼-1/2 inch dice (depending on how small you like the hash), quarter the mushrooms and Brussels sprouts and place in a large bowl.
  4. In a small bowl combine the coconut oil, balsamic vinegar, herbs, hemp seeds, salt and pepper and stir well.
  5. Add the oil mixture to the vegetables and toss to coat all the veggies.
  6. Place the vegetables in a shallow roasting pan place in the oven for 15 minutes.
  7. Remove the roasting pan from the oven and gently stir the vegetables. Return to the oven for another 15-20 minutes or until the vegetables are cooked through and a little caramelized.

Serve and enjoy!

Cilantro Coconut Seafood Stew


• 1 pound wild caught seafood, such as Alaskan salmon, halibut or scallops  
• 1 cup of cooked organic quinoa
• 1 organic onion, chopped
• 3-4 garlic cloves, minced or chopped
• 1 TBSP coconut oil
• 1 cup canned coconut milk
• 4 cups water or organic free-range chicken broth
• ½ cup fresh organic cilantro, chopped
• 1 3/4 cups diced organic tomatoes
• 1 organic lemon, juiced
• Dash of cayenne pepper
• ½ TBSP sea salt
• 3 chopped organic scallions
• 1 organic lime (for garnish)


  1. Cut fish into bite size pieces and chop onion, garlic and cilantro. Set aside.
  2. Add coconut oil to a medium-sized pot and turn on burner to high. Add in the garlic and onions and reduce heat to medium.
  3. Once the onions start to become translucent, add the coconut milk and seafood and cook on medium for about 5 minutes.
  4. Next, add the water, lemon juice, dash of cayenne pepper, and sea salt. Let cook for about 10 more minutes.
  5. Add the tomatoes and cooked quinoa, reduce heat to low, and simmer for about 5 minutes.
  6. Check fish to be sure it’s cooked through. Then turn off the stove and add the cilantro and scallions.
  7. Garnish each bowl with a slice of lime. Serve warm with a side of veggies.

Can be stored covered in refrigerator – it’s even better the next day!

Western Scramble


4 Eggs, lightly beaten (Organic, free-range, soy-free or high Omega-3)

1 TBSP extra virgin olive oil 

1/2 cup diced shallot or onion 

1/2 cup spinach, kale or chard, torn into medium-sized pieces

3/4 cup finely chopped red pepper 

1/2 cup finely chopped jalapeño pepper (or other pepper of your choice) 

1/4 tsp coriander  

1/2 tsp cumin  

1/2 tsp of fresh minced garlic OR 1/4 tsp garlic powder 

Ground black pepper and kosher salt to taste 

1 1/4 tsp ground turmeric  

3 TBSP chopped green onions (about 2) 

1/2 avocado, sliced


  • Gently beat 4 eggs together in medium bowl until yolks are broken up and mixed well.
  • Heat olive oil in a large skillet over medium heat. Add the greens, shallots and peppers and cook until soft, 3-4 minutes. Stir if needed to prevent sticking. 
  • Sprinkle vegetables with the coriander, cumin, garlic and salt and continue cooking until just incorporated and fragrant, 1 minute or so.
  • Pour in the egg mixture and add the turmeric, and cook until the mixture is warmed completely, 1-2 minutes.
  • Remove from pan; garnish scramble with green onion and sliced avocado.

This is a great morning dish, and you can change it up with whatever ingredients you have on hand: mushrooms, pinto or black beans, even salsa!

Quick note: Turmeric stains! Don't get it on your clothes!

Post-Holiday Recovery Soup


  • 2 cups water 
  • 1 32-ounce box of organic, free-range chicken or vegetable broth 
  • 2 - 3 boneless, skinless organic, pasture-raised chicken breasts, rinsed and patted dry* 
  • 1 pound organic carrots, peeled and chopped into one-inch pieces
  • 1 white onion, chopped into one to two-inch slices 
  • 8 ounces raw baby organic spinach, rinsed and torn into bite-sized pieces 
  • 1 organic jalapeño pepper, chopped fine 
  • 2 cloves organic garlic, crushed and chopped fine 
  • ½ tsp each: dried organic dill, rosemary, oregano (if using fresh herbs, add 1 tsp of each)
  • 1 tsp ground cumin 
  • 1 tsp smoked paprika 
  • 1 tsp sea salt (add more or less to taste)
  • 1 tsp ground black pepper (add more or less to taste)
  • 2 organic avocados, cut into bite-sized chunks 
  • If you have leftover turkey, you can shred or cut it into bite-size pieces and add it to the soup during the last 15-20 minutes of cooking time.


  1. In a large soup pot, pour in water and chicken broth.
  2. Toss in all of the vegetables EXCEPT the avocado (carrots, onions, spinach, and jalapeño. You can also add other veggies you have on hand, such as mushrooms or zucchini).
  3. Stir once and cook on medium heat for 10 minutes.
  4. Add chicken breasts (whole); if liquid does not cover chicken add more water or broth to just cover breasts.
  5. Bring to a boil and boil for 5-10 minutes. Reduce heat to low, cover with tight-fitting lid, and simmer for two hours. Check after one hour to ensure broth is still covering chicken breasts.
  6. At two hours, stir and check for tenderness of chicken – it should fall apart easily when pulled with a fork.
  7. Add garlic and remaining spices; stir well and simmer 10-15 minutes more.
  8. When done, use fork to tear chicken into bite-sized pieces. (Be careful as the chicken in the broth will be hot.)
  9. To serve, scoop a serving-size of vegetables and chicken into a bowl; use a ladle to pour broth over vegetables and chicken.
  10. Add 2 -3 chunks of avocado to each bowl and serve. This is a hearty, healthy, post-holiday meal for lunch or dinner!

Makes 6 - 8 servings