Tag Archives: Olive oil

Sweet and Savory Kale

First things first, I have to apologize for the tupperware pictures in this post! I had no plans to share this recipe with you but I ended up loving it so much that I had to share. I always feel like I am such a fraud as a nutritionist when I say this, but I’m not the biggest fan of veggies. I went through a phase where I convinced myself I liked kale chips only to discover that I was actually choking them down. Now I stick to the veggies that I love and am always exploring new ways to make them more appealing. This dish was a win for me and while I still won’t say kale is my favorite (anyone else think it’s way too chewy?), I will say I’m growing to like it more and more. All you green veggie haters enjoy!


  • 2 bunches fresh kale (or one large bag fresh chopped kale)
  • 2 red bell peppers
  • 1 tbs. coconut oil
  • 1/4 cup coconut aminos
  • 1 tbs. agave nectar


  1. Begin by chopping your kale into small pieces and dicing your peppers.
  2. In a skillet over low heat warm your coconut oil and add in the bell peppers. Saute the peppers until tender.
  3. Next add in your kale and 2 tbs. of coconut aminos, cover and let simmer over low heat to wilt.
  4. Once your kale is wilted add in the remaining coconut aminos and agave and let cook over low heat 2-3 minutes longer.

Makes 4 servings


What’s your favorite way to cook or eat your greens? 

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Gluten Free Beef Stew (Paleo Options!)

For a very long time I was afraid of comfort foods. I figured the more it filled me up the less healthy it could possibly be. If only I knew that just wasn’t the case. Now I reach for foods that are both satisfying, filling, and packed with veggies. Comfort food seems to be just another label we place on our meals. In my mind comfort food went along with fattening, unhealthy, and my least favorite label “bad”. I have since learned better. Not only is it not so great to place labels on our food or categorize them as good or bad, but they can also lead us to make assumptions about certain foods that just aren’t true. I now understand comfort food to be  a meal that keeps me warm, happy, and satisfied. Maybe sometimes it’s a little higher in fat than I might like, or has a little extra cheese on top, but it can also be packed with veggies and protein and keep me warm and full for hours. It’s totally up to me and totally dependent on what my body needs. It’s no longer about what a label tells me to eat! So try out this comfort meal and let me know how it makes you feel. Enjoy!



  • 3/4 pound New York Sirloin, trim the fat and cut into small pieces 
  • 2-3 cups vegetable broth (low sodium and gluten free)
  • 5-6 carrots, peeled and chopped
  • 2 potatoes, peeled and chopped (If paleo replace with butternut squash)
  • 1 small can of peas (omit if paleo)
  • 1 cup fresh broccoli
  • 3 stalks celery
  • 2 tbs. corn starch
  • 1 tbs. olive oil
  • salt and pepper


  1. In a mixing bowl combine the cornstarch and salt and pepper to your liking.
  2. Add the chopped steak to the cornstarch mixture and toss to coat.
  3. Meanwhile in a saucepan parboil the chopped carrots and potatoes ten minutes or so.
  4. In a dutch oven pan add the tbs. of olive oil and saute the beef until browned. 
  5. Once browned add in the chopped celery and 2 cups vegetable broth, bringing to a boil.
  6. When the broth begins to boil, lower the heat to bring to a simmer and add in the parboiled carrots and potatoes.
  7. Next add in the broccoli and peas
  8. Cover the pan and let simmer 1 hour over low heat. You may add in additional broth as needed.

Makes 4 servings. 


What’s your favorite “comfort” meal?? 

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Dinner Tonight: Tomato Basil Quinoa with Turkey

Updated to add: This post was prescheduled and I just wanted to mention that everything going on Boston this morning is crazy. I hope everyone is staying safe and I’m so very grateful for everyone working so hard to keep us safe and protect us!

Whenever I prep my meals for the week I like to make things simple enough that I can heat them and eat them during the week and they will still taste great. This recipe is no exception. I actually liked it reheated the next day even better than the first day. Cooking for one? I made a half portion one night for dinner and then saved the rest for leftovers the next day. It worked perfectly and saved me prep time. I hope it helps you do the same!


  • 1 cup dry quinoa
  • 1 lb lean ground turkey
  • 7 oz fresh baby spinach
  • 1 15 oz can crushed tomatoes
  • crushed red pepper flakes
  • fresh basil


  1. In a saucepan bring 1 cup dry quinoa mixed with 2 cups water to a boil. 
  2. Once the water begins to boil turn heat to low, cover and cook for 15 minutes.
  3. Meanwhile in a saucepan sprayed with olive oil begin to cook your turkey.
  4. Once the turkey has cooked, add in the crushed tomatoes and spinach and simmer over low until the spinach has wilted.
  5. Mix the quinoa into the turkey mixture, adding fresh basil and crushed red pepper flake to your liking.
  6. Saute over low heat 1-2 minutes longer and serve.

Makes 4-6 servings. 


What’s your favorite meal to eat as leftovers??? 

P.S. My girl Sarah Jenks, who is doing that great free training is throwing an epic virtual launch party next week for her program Live More Weigh Less. She’s raffling off killer prizes like Birch Box Subscriptions, a MAC gift bag, a free spot in Live More Weigh Less and tons of other awesome things.  I’ve got my eye on the MAC gift bag.  You gotta be signed up for her free training series to get the invite.  To get on the list click here.

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The Perfect Roasted Potato Recipe

Potatoes and olive oil. What are your thoughts? Well a few years back my thoughts were unless it was a sweet potato and a spray of olive oil I wasn’t touching it. Not anymore. I am not a fan of labels. That’s a whole other post in itself but I just don’t label my eating. White potatoes may not be “paleo” but I love them. I try to eat foods in their most natural form. Sure sometimes I’ll have dark chocolate and could care less if it was available to our ancestors, but for the most part I try to keep my diet pretty minimally processed. It’s what works best for my body and how I currently feel the best so I’m going with it. Sorry for the rant…back to the potatoes.

So back when I was younger I hated vegetables and loved everything white and starchy. White rice, plain pasta, and potatoes were some of my favorites. Totally the opposite of what I eat now but I just enjoyed it. As I got older I realized what I thought these starchy carbs were doing to me and I nixed them. Granted I was replacing them with high fiber, high processed Fiber One cereal in mass, but little did I know I would have been better off to eat the potato. I started giving up these normal plain foods in favor of low calorie processed “diet” foods and my body went crazy! Ever since I’ve switched back to whole foods and enjoy everything in moderation my body thanks me and that’s where this recipe comes from. These potatoes are my favorite. They are the best straight out of the oven but since I’m cooking for one I’ll often make a batch for the week. These would be awesome with sweet potatoes too but remember a regular white potato is okay too! No more fearing foods. Here’s my secret recipe. It might just be the easiest thing you ever make.


  • 1 bag small potatoes of your choice
  • 1 tbs. olive oil
  • sea salt
  • pepper


  1. Preheat your oven to 400 degrees.
  2. Dice your potatoes in half.
  3. Spread your potatoes on a baking sheet and drizzle with olive oil.
  4. Sprinkle with sea salt and pepper to your liking.
  5. Mix well and spread out into one even layer.
  6. Bake for 45 minutes to 1 hour until the potatoes start to brown and crisp.
  7. Enjoy.

roasted potatoes

Fresh out of the oven!

roasted potatoes

White potato or sweet potato??? Any foods you used to fear but now love??? 

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Turkey Meatloaf Muffins

You will see in a recipe coming soon but lately I’ve been loving meatloaf. I am always looking for quick and easy protein sources that I can make for the week and then grab and go throughout the chaos of my week. These muffins are perfect for this. Not only are they protein packed but they travel well. All I have to do is throw a couple in a cooler along with some fruit or veggies and I’ve got lunch, dinner, or snack on the go. Perfect. You can play around with flavors and veggies to mix in and get creative. They are delicious any way you make them!

turkey meatloaf muffins

Packed and Ready to Go


  • 1lb lean ground turkey (antibiotic and hormone free if possible)
  • 1 small zucchini
  • 1/4 cup almond flour
  • 2 eggs
  • 1 tbs. olive oil
  • 1 tsp. worcestershire sauce
  • 1 tsp. oregano


  1. Preheat your oven to 350 degrees.
  2. Grate your zucchini into fine pieces.
  3. Then in a mixing bowl combine the zucchini, almond flour, 2 eggs, oil, worcestershire sauce, and oregano.
  4. Mix your ingredients well and add in the turkey mixing well.
  5. Place turkey mixture into muffin tins sprayed well with olive oil spray.
  6. Bake for 45-50 minutes until a meat thermometer reads at least 160 degrees.
  7. Pack up and enjoy!

turkey meatloaf muffins

 Served with Cheesy Rice.

turkey muffins
What’s your favorite protein to take on the go??? 

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