Curried Chicken and Potato Stew (4 servings)







It’s wet and it’s cold out.
Now you’re wet and you’re cold too, and you’re hungry.
Want something quick, simple and easy to make?

1/2 yellow onion, chopped
2 garlic clove, minced
½ tbsp butter
2 tbsp coconut oil
1 large red skinned potato, cubed
1 large sweet potato, cubed
1/4 cup flour
26 oz chicken stock
1 cup coconut milk2 tsp yellow curry powder
1/2 tsp turmeric
1 chili, minced
2 chicken breasts, cooked and cubed
1/2 cup frozen peas

Sauté onion and garlic in butter and coconut oil over a medium heat
in a stock pot until lightly golden, about five minutes.
Add potatoes and flour, stir until combined.
Add remaining ingredients.
Bring to a boil and then reduce to a simmer
and cook until potatoes are cooked through, about 15 minutes.

Season with salt to taste.
Add chicken and peas, cook another five minutes.


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Coconut Pecan Oats


Coconut Pecan Oats  (1 serving)

1/3 cup steel cut oats
2 tbsp unsweetened coconut
1 tbsp pecans (crushed)
1/2 tsp honey (unpasturized)
1/8 tsp cinnamon
1/3 cup almond milk
1 tbsp almond milk

Mix oats, coconut, pecans, honey, and cinnamon in a small container; top with 1/3 cup milk.
Cover and refrigerate overnight. Stir 1 tablespoon milk into oat mixture before serving.

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Mexican Lentil Stew


I’m a big promoter of increased protein intake.
However when I talk to people about this I get the comment ,
“I heard we eat too much protein as it is”.  The issue is not too much protein but too much animal protein.

The production of uric acid is hard on your liver.  There is an excessive content of nitrates, phosphates and other minerals in processed meats.  Animal proteins are more acid and therefore more pro inflammatory than plant based.

So here’s a great plant based protein recipe.


Mexican Lentil Stew (12 servings)

2 cups dried red lentils 2 tbsp olive oil 1 medium onion 4 stalks celery 1 green pepper, chopped 1 red pepper, chopped 4 garlic cloves 2 (14.5 oz) cans diced tomatoes 4 cups vegetable broth ½ tsp turmeric ½ tsp cumin 2 tsp chilli powder 10 dashes of hot sauce 1 medium lime 1 handful cilantro

In a medium pot, bring the 2 cups of lentils and 4 cups of water to a boil. Once it reaches a boil, turn off the heat and let sit with a lid on for about 20 minutes.

While the lentils are cooking, begin the stew. Finely dice the onions and cook over medium heat in 2 Tbsp of olive oil. While the onions begin to cook, finely dice the garlic and add to the pot. While the onions and garlic cook, finely chop the celery and then add to the pot.

Cook the onions, garlic and celery until they are soft but not brown. Add the cans of diced tomatoes, vegetable broth, turmeric, cumin, chilli powder chopped peppers and the hot sauce. Continue to cook over medium heat until hot.

At this point, the lentils should have absorbed the water and become soft. Add the lentils and any remaining water to the soup mixture. Stir well and slightly mash using the back of your spoon.

Once the entire mixture is hot, add lime juice, chopped cilantro and taste to see if you want any more heat (hot sauce) or salt and pepper.

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Southwest Meatloaf


Southwest Meatloaf

1.5 lbs  ground water buffalo
1 egg, whisked
¾ cup almond flour
1 green pepper, chopped
1 red pepper, chopped
1 red onion, chopped
1 garlic clove, minced
2 tablespoons hot sauce
1 tablespoon chili powder
1 teaspoon smoked paprika
1 teaspoon cumin
½ teaspoon salt
¼ teaspoon pepper
1 tablespoon coconut oil

Preheat your oven to 400 F degrees.
Heat a large skillet under medium-high heat, add coconut oil and minced garlic to the oil.
Once the garlic has become fragrant, add your green pepper, red pepper, and onions.
Cook until onions are translucent then remove from heat.
Add your meat, egg, almond flour, spices, hot sauce, and cooked veggies to a large bowl.
Mix together.  Place meat mixture in two bread loaf pans and pat down.
Cook for 30-35 minutes.

Happy Festivus

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Chocolate Peanut Butter Protein Milkshake


Chocolate Peanut Butter Protein Milkshake
2 scoops chocolate whey Protein
1 cup unsweetened almond milk
2 tbsp all natural peanut butter
1 tbsp of pure cocoa powder
1/2 tsp stevia (to taste)
5 ice cubes

Put all ingredients in a blender and enjoy.

When it comes to buying a whey protein,
go with a whey concentrate as opposed to an isolate. 
The concentrate costs less and is less refined so
more of the original nutrient content is intact.

Avoid whey proteins that have more than 5% of it’s calories coming from sugar sources. 
Also avoid ones that have aspartame, saccharin, potassium acesulfame, Splenda, and sugar alcohols like sorbitol or glycerol.

Also be aware of protein powders that don’t mix well. 
This can mean denatured or damaged amino acids.
A primary component if you’re using your shake as a workout recovery meal.

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Spagetti Squash Breakfast Bake


Spaghetti Squash Breakfast Bake

8 eggs, whisked
1 sweet potato, shredded
1 sweet onion, finely diced (I ran mine through the processor and shredded with my sweet potato)
1 spaghetti squash, halved and seeds removed
1 tbsp tarragon
1 tbsp thyme
1 tbsp parsley (fresh)
1 tbsp garlic powder
1 tablespoon coconut oil
salt and pepper, to taste

Preheat your oven to 425 F. Cut your spaghetti squash in half. Spoon out the seeds and discard.
Place spaghetti squash cut-side down on a cookie sheet.
Bake for around 20-25 minutes of until spaghetti squash is soft to the touch. It should give a little.

While your spaghetti squash bakes, crack all your eggs into a bowl and whisk together.
Then shred your sweet potato. Now chop your onion (or food processor).
After they are done shredding away, add your coconut oil to a large skillet over medium-high heat.
Put in your sweet potato and onions and cover to let cook down.
Randomly flip the sweet potatoes and onions and stir them up a bit to be sure they don’t stick to the bottom of the pan.
Keep covered until the sweet potatoes are soft.

Remove from heat.
Your spaghetti squash should be done at this point,
so take it out of the oven and use a fork to remove the threads.
Add them directly to your egg mixture. Turn your oven down to 400 F.
Then throw your sweet potato and onion mixture in the bowl with your eggs and spaghetti squash and add all your seasonings.
Mix together. Add some salt and pepper as needed. Now grease an 8×8 glass baking dish (melted coconut oil works for this).
Pour your egg mixture in the dish.  Bake your egg casserole for around 25-30 minutes.
Make sure it is cooked all the way through (by poking at the middle part of the egg dish) before you pull it out to rest.

Let sit for 5+ minutes to cool and meld all together.
Once this is cooked it’s great served hot or cold.

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Fruit Kale Salad


Fruit Kale Salad (2 servings)
There are two kinds of kale you’ll usually find at the grocery store.
One is curly kale the other is lacinato kale, also called Tuscan kale.
Go with the latter of the two. Curly kale is generally too fibrous and grassy tasting for salads.

Vanilla Pear Vinaigrette Dressing
1 pear, halved
1/4 cup white wine vinegar
1/4 cup water 1 teaspoon pure vanilla extract Salt and pepper for taste

Place of the all ingredients in a blender; process until smooth

Kale Salad
8 oz grilled chicken breasts
2 broad leaves of kale chopped to bite size (stem and leaf)
1 red bell pepper, sliced
1/2 cup raspberries
2 tbsp cold pressed olive oil

Pound your chicken breasts relatively flat.
This will speed up your grilling time and create more even cooking throughout.
Grill chicken on BBQ for abut 10 minutes or until you reach an inside temperature of 160 F.
Once removed from the grill cut into 1/2 slices.

Split all salad contents into two individual high profile salad bowls then pour dressing over top.

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