1 frozen banana, ½ cup plain dairy free yogurt or kefir, ½ cup pumpkin puree, ½ cup unsweetened almond milk, 1 tablespoon almond butter, 1 teaspoon vanilla extract, ½ teaspoon ground cinnamon, pinch each of nutmeg, ginger & allspice

Blend in the blender and enjoy!!!!!

1+½ cups unsweetened almond milk, 2 soft dates, ½ cup pumpkin puree, 1 tablespoon ground flax seeds, ½ teaspoon pumpkin pie spice, pinch vanilla bean powder – (optional 1 frozen bananas – ½  cup ice)

Blend in the blender and enjoy!!!!!

Prep:  Spray the Ramekin bowl with cooking spray – If you do not like the texture of oats you can blend the oats into a fine flour with a blender.

Mix the batter:  add the pumpkin puree or berries, egg, and vanilla together in the ramekin bowl until a thick, even consistency forms. Add the oats flour, baking powder, pumpkin pie spice, cinnamon and salt to the bowl, then mix well. Fold the walnuts into the batter if using, stirring until evenly combined.

Once combined, microwave 4 min.  Eat and enjoy straight from the bowl.

You can either peel it or not. I prefer not to.  Slice into ¼ inch long vertical slices.  Turn your toaster all the way up to HIGH and toast. 

Tips; Microwave slices for up to a minute first. I usually run mine through the toaster twice.  You can also throw them in your air fryer. If I do this I spray them with olive oil first. Cook at 400 degrees for 10-12 min, flipping ½ way.

Heat oil in a large skillet or pan over medium-high heat. Add the zucchini, peppers, garlic and sausage if using. Season with salt and pepper. Sautee for 8-10 mins, or until veggies are crisp-tender. Make four spaces in the pan and gently crack the eggs in. Place a lid on and cook for about 4-5 minutes, or until eggs are set. Garnish with green onions and chili flakes and enjoy!

Preheat oven to 350 degrees –   Heat coconut oil in a medium oven-proof skillet over medium high heat. Place chicken breasts in the pan and sear on one side, roughly 3-4 minutes (depending on thickness). Flip breasts over and add sliced bell peppers. Cook for an additional 3-4 minutes.  Add the remaining ingredients and spices. Mix well and transfer the skillet to oven. Bake for 15-20 minutes or until chicken is thoroughly cooked, reaching an internal temperature of 165 degrees. Serve immediately and garnish with crumbled feta if desired.

Enjoy by itself or with extra vegetables (I like asparagus – olive oil & salt. Roast at 400 for 12-15 min) or steam them for 5 min in boiling water. Put in a bag with olive oil and balsamic. Serve chilled) or over a salad with cucumber. This is amazing with quinoa and or my quinoa salad. See below.

Heat two cups water to boiling. Add salt. Rinse quinoa thoroughly and add to boiling water. Cover and cook over medium heat for 15 minutes. Set aside for 5 minutes and then fluff with fork. In a large bowl, combine quinoa, cucumber, onion, tomatoes, cheese, and olives. In a bowl mix together garlic, red wine vinegar, lemon juice, oregano, olive oil and pepper. Whisk (or shake) until blended. Pour over salad and toss to combine. Serve immediately or refrigerate until needed. Serve warm or cold based on your preference.

In a large bowl add the shrimp, sausage, zucchini, yellow squash, asparagus, bell pepper and salt and pepper. Add olive oil and cajun seasoning, toss until coated. Add to a large skillet and turn to medium high. Cook for about 5-7 minutes until the shrimp is pink and the vegetables are tender. Garnish with fresh parsley if desired and serve immediately.

Comes with cauliflower rice but also can serve with grilled pineapple, quinoa, brown rice, fresh fruit, salad and or potato.

Heat olive oil in pan.  Add sausage/turkey stirring and crumbling until cooked through. Stir in coleslaw mix, garlic, ginger, soy sauce and stir. Top with green onions and drizzle with more soy sauce.

Serve over cauliflower rice, lettuce wrap, or quinoa/brown rice.

3-4 boneless skinless chicken breasts, 5 cloves chopped garlic,  1 small onion, finely chopped, ¼ cup gf soy sauce or liquid aminos , ¼ cup low sodium chicken broth, ½ tsp ground ginger, ¼ tsp allspice (or a dash each of ground cloves, cinnamon, and black pepper), 2 tbs apple cider vinegar, bean sprouts and large leafy lettuce for wrapping

Place chicken in a slow cooker. Add onions and garlic. Mix the liquid and spices together and pour over chicken. Cook on low for about 4 hours. Shred chicken in a slow cooker and serve on lettuce with bean sprouts.

Dice chicken and place in the fridge to chill (see recipe below). Cook diced bacon in a medium pan until crispy (I do 400 for 20 min). Remove and set on a paper towel to absorb the excess fat. Add the chicken, bacon, jalapeño, red onion, mayo, hot sauce, garlic powder, salt, black pepper and chopped chives to a large bowl and mix until completely combined. 

Serve in lettuce wraps or over a bed of lettuce.

Place the chicken breasts into the bottom of the instant pot and sprinkle evenly with the seasonings, then pour over the broth.  Place the lid on the pot and set the valve to sealing. 

FOR FROZEN CHICKEN BREASTS:  Cook on manual, high setting for 16 minutes. Instant release.

FOR FRESH (RAW) CHICKEN BREASTS:  Cook on manual, high setting for 10 minutes. Once the cook time is up, allow the pot to naturally  release for 5 minutes.  Then, carefully open the valve to remove any excess steam. Turn the Instant Pot off and shred the chicken in the pot,or remove to a bowl and shred using two forks or a hand mixer. Use immediately, or once cool, refrigerate in an airtight bag or container for up to 5 days, or in the freezer for up to 3 months.

Saute the onion in a large soup pot over medium high heat using a small amount of olive oil until the onion is tender, add the garlic and cook until fragrant.  Pour the chicken broth into the pan and bring to a simmer, add the remaining vegetables, lemon juice and oregano. Bring to a simmer and season to taste with salt and pepper. 

Tip: you can also use a vegetable peeler to get the thin strips of carrot and bell pepper. May also be made vegetarian by replacing the chicken with mushrooms.

Add all ingredients to a food processor and blend until combined. Season with salt and pepper to taste.

Preheat oven to 425F. Line baking sheet with parchment paper. Slice sweet potatoes into thin strips about 1/4 inch thick. In a large bowl, toss sweet potato slices in just enough olive oil to lightly coat. Spread sliced sweet potatoes in a single layer on baking sheet. Season to taste with sea salt, pepper, paprika & onion powder. Bake until fries are golden, about 30 minutes (flip half way through).

Preheat oven to 450F degrees or Air Fryer (mine only goes to 400F degrees) Place cauliflower florets into a plastic bag. Drizzle olive oil over florets to barely coat.  Add garlic powder, salt and pepper. Close bag and toss ingredients around so all florets are coated.  Place on an ungreased cookie sheet or baking pan and bake on the middle rack for 15 minutes, turning florets once during baking. Check them at the 10 minute mark for desired tenderness. You don’t want them to be soggy!

Air Fryer – Put foil down. Set for 10 minutes.  Shake bowl and return for another 10 minutes. 

Remove florets from the oven or air fryer. Melt ghee in a medium glass bowl.   Add hot sauce to butter. Toss cauliflower and stir to cover all florets with hot sauce. Start with about half the sauce and add more to your taste. Return to the oven and cook for an additional 5 minutes.

Serve with any Tessemae or Primal Kitchen Sauce you love!

Place the berries, banana and coconut milk in the blender and blend until a thick and smooth mixture forms. You may need to add a bit more of the milk to thin to desired consistency. Taste and add sweetener or honey if desired.