Sweet Potato Greens Soup

Made this last night, because it’s what I had in the house to cook, and we devoured it!

1 sweet onion, diced
1 sweet potato (white) peeled and large diced
1 bag of greens
3 cups (give or take) chicken broth

Saute onions and sweet potato until tender.  Add broth and simmer 10 minutes.  Add greens and simmer until wilted.  Blend in blender (or with immersion blender) and return to stove.  Reheat and add salt to taste.


Butter Chicken

Super delicious and easy!  Serve over rice (or riced cauliflower)

Instant Pot Butter Chicken


  • 1 ½ pounds skinless chicken thighs, cut into bite-sized pieces (or leave them whole to make it easier)
  • 2 tablespoons ghee, grassfed butter or fat of choice
  • 1 onion, diced
  • 5 garlic cloves, minced
  • 1-inch knob ginger, minced
  • 1 teaspoon garam masala
  • 1 teaspoon paprika
  • 1 teaspoon coriander powder
  • 1 teaspoon turmeric
  • 1 teaspoon salt
  • ¼ teaspoon cayenne
  • ¼ teaspoon cumin
  • ¼ teaspoon black pepper
  • 1 green bell pepper, chopped in large pieces (even easier, a jar of roasted peppers chopped)
  • 1 (15 ounce) can tomato sauce

Add later:

  • 1 cup coconut cream
  • Pinch of dried fenugreek leaves (kasoori methi) (or not)
  • Cilantro for garnish, optional


  1. Press the “saute” button on the Instant Pot, and add the ghee and onions to the pot. Stir-fry the onions for 8-10 minutes or until the onions begin to brown.
  2. Add the garlic and ginger, stir-fry for 30 seconds.
  3. Stir in the spices, then add the chicken and mix until well combined. Continue to stir this for 4-5 minutes to sear the chicken.
  4. Add the tomato sauce and green bell pepper, then cover and lock the lid. press the “Keep Warm/Cancel” button on the Instant Pot, then press the “Poultry” button to begin the pressure cooking. It will automatically be set for 15 minutes. Make sure the steam valve is closed.
  5. Once the curry is done, the Instant Pot will automatically switch to the “Keep Warm” mode. Allow the pressure to release naturally or use the quick release if you want your food on your plate sooner.
  6. Unlock the lid, stir in the coconut cream and fenugreek leaves.
  7. Garnish with cilantro if desired, then serve.

Again, if you don’t have a pressure cooker, this can definitely be done on the stove top with just a bit more patience!



It’s raining and cold, and I didn’t know what we were going to have for dinner.  I decided to make a soup – maybe something minestrone style, but with no grains.  In just a short bit, we had a delicious dinner.

“Minestrone” Style Soup – InstaPot or stove-top

½ Cabbage – shredded
3 – 4 Carrots, sliced
1 leek, sliced (or a sweet onion)
1 can of cannellini beans
Broth (beef or chicken) (2 c)
2 – 4 Sausages (I like sweet Italian)
1 – 2 cans diced tomatoes (or 4 fresh)
box of white mushrooms, sliced
5 – 6 cloves of garlic
Nam Pla

Place Cabbage, carrots, leek, beans and broth in InstaPot and cook on high for 20 minutes. Quick Release.

While veggies are cooking, cook sausages, and then slice into ½ pieces.

Add sausages, tomatoes, mushrooms and garlic to veggies and cook an additional 10 minutes.

Quick Release. Add a few dashes of Nam Pla. Sprinkle with Parsley and serve with Parmesan Cheese

(If not using a pressure cooker, simmer the veggies until al dente, then add remaining ingredients and simmer again another 20 minutes or so, until everything is tender.

Feel free to add other veggies, potatoes, etc. based on what you have in the cupboard!

Follow up note:  I made this again with no tomatoes and ham (Canadian Bacon) instead of sausage, and it was equally yummy!



Slow-Roasted Carrots With Brown-Butter Vinaigrette

Slow-Roasted Carrots With Brown-Butter Vinaigrette



  • 2 pounds large carrots
  • 3 tablespoons olive oil
  • 8 tablespoons (1 stick) unsalted butter,plus 3 extra tablespoons for roasting the carrots
  • Salt and freshly ground black pepper
  • 3 balsamic vinegar
  • 1 teaspoon Dijon mustard (optional)
  • 3 tablespoons chopped fresh parsley


  1. Heat the oven to 325. Scrub the carrots, and peel them if you like (it really doesn’t matter). Set a roasting pan over two burners on medium heat; put the olive oil in the pan. When the oil is hot, add the carrots and cook, turning as they brown, until lightly caramelized all over, 10 to 15 minutes.
  2. Add 3 tablespoons butter, spices, salt and pepper. Transfer the roasting pan to the oven, and cook, shaking the pan once or twice, until the carrots are crinkly on the outside and you can pierce them easily with the tip of a sharp knife, 45 to 60 minutes.
  3. Meanwhile, put 1 stick butter in a small saucepan over medium heat. Cook, stirring occasionally until the butter foam subsides and the butter turns nut brown, about 5 minutes. Turn off the heat.
  4. Put brown butter, vinegar, Dijon, salt and pepper in a blender. Blend until a creamy emulsion forms, about 30 seconds; taste, and adjust the seasoning. Put the carrots on a platter, drizzle the vinaigrette over the top and garnish with the chervil or parsley, and serve.

Asian Chicken Cranberry Salad

Asian Chicken Cranberry Salad

Yield: 8-10

Prep Time: 15 miutes

Total Time: 15 minutes

Toast almonds by laying on a paper towel and microwaving for 1 minute, turning once. Or, toast the sliced almonds under low broil for 2-3 minutes, until golden brown. You can also make your own cabbage mix with green and purple cabbage with a tiny bit of carrots.


  • 1 bag of shredded/sliced cabbage
  • 1 bag of broccoli slaw (or omit and use 2 bags of cabbage)
  • 4 cups rotisserie chicken, f chopped
  • 1 1/2 cups toasted sliced almonds (or cashews)
  • 1 1/2 cup dried cranberries
  • 3/4 cup red onion, finely diced
  • 1 1/2 cups chopped cilantro
  • 1/4 cup black sesame seeds
  • 1/2 cup extra-virgin olive oil
  • 1/4 cup balsamic vinegar
  • 2 Tbsp. low-sodium soy sauce
  • 2 cloves garlic, chopped
  • 2 Tbsp. honey or brown sugar
  • 2 Tbsp. minced ginger
  • 1 tsp. toasted sesame oil


  1. In a large bowl toss together the cabbage and broccoli slaw with chicken, almonds , cranberries, red onion, sesame seeds and fresh cilantro.
  2. Combine the olive oil, balsamic vinegar, soy sauce, garlic, honey, ginger, and sesame oil in a jar and shake until well mixed.
  3. Store separately in the refrigerator until ready to eat.
  4. Lightly pour the dressing over the salad mixture and toss; serve.


Breakfast “Muffins”

These are a great high-protein, low carb, grab and go breakfast!

8 eggs
1/2 whole milk, cream, or coconut milkpancetta
1/2 bag of spinach (chopped)
1 cup grated cheese (cheddar, gruyere, swiss – your choice)
optional: green onions
salt and pepper to taste
optional:  dash of fish sauce

Heat oven to 350 and grease 12 muffin tins (I like to use a silicone muffin mold)

Blend eggs and milk add salt, pepper and fish sauce.  Add pancetta,  spinach and cheese (and onions)

Pour into muffin tins and bake approx 25 minutes – they should be set in the center.

Cool and store in the fridge.img_3769

Parmesan Lemon Crusted Chicken or Fish

This is super simple (especially if you use a purchased mayo) and so very delicious!


For the Lemon Mayo:    (Or, use a high quality mayo and add Dijon and lemon)

2 large organic egg yolks
Zest of 1 lemon plus 2 tablespoons lemon juice
2 tsp Dijon Mustard
1 cup grapeseed oil
Sea Salt

6- to 8-ounce chicken breast or sustainable white fish filets
Lemon Mayo, about 3-4 tablespoons per piece/filet
Freshly grated Parmigiano-Reggiano cheese, about 3 tablespoons per piece/filet
Basil leaves, thinly sliced or chopped flat-leaf parsley (optional)
Lemon wedges, to serve (optional)


Preheat oven to 425°F.

For the mayo, place egg yolks in a mixing bowl with the lemon zest and juice, and Dijon mustard. While whisking, slowly stream in the grapeseed oil until emulsified.

Line a baking sheet with parchment paper. (or use an unlined baking dish) Arrange chicken or fish on the baking sheet and season with salt and pepper. Slather 3 to 4 tablespoons of lemon mayo over the chicken or fish (store remaining lemon mayo in the fridge or use for Lemon Tuna Salad) and top with parmesan cheese. Bake until cooked through and golden brown.

Serve with shredded basil or chopped parsley with lemon wedges alongside.