Wednesday, May 25, 2011


This was an excellent meal!  Again, great for a family or for leftovers.  The carnita meat also freezes great.  My inspiration was from the "Whole 9"....tweaked just a bit.


  • 5lbs of country-style spare pork ribs (or however many will fit in your crock pot)
  • 2 large onions, diced
  • 2 cups of diced tomatoes (I used Muir Glenn Fire Roasted Tomatoes)
  • 2 cups of diced peppers (I used 1 red pepper and 1 green pepper)
  • 2 heaping tsp dried oregano
  • 1 heaping tsp granulated garlic powder
  • 1 heaping tbsp chili powder
  • 2heaping tsp  cumin
  • Sea Salt and Pepper to taste
Mix all dry spices in a small bowl. NOTE:  I actually doubled all the spice ratios above.  I am heavy handed with spices and enjoy full flavor.  I left the original ratios above so you can make it to your liking.   Mix the diced tomatoes and peppers in a separate bowl.
Spare ribs can be rather fatty.  Pre-trim away any over hanging excess fat. Put down one layer of the ribs in the bottom of the crock. Sprinkle a spoonful of the spice mixture over the meat and spread around some of the tomato/pepper mixture. Top with onions. Make a second layer of ribs and continue until you are out of ingredients. I like to finish with ribs on top, not onions, so the layers are slightly uneven.
Turn crockpot to low and cook for at least eight hours.
Using a pasta-serving spoon, shred your pork ribs. This is the best use for a pasta-serving spoon ever. It allows you to pull apart the meat and remove the bones as well as any egregiously large pieces of fatty gristle. Really take your time on this part.  I would hate to see anyone bite into a bone or gristle.  Put shredded pork in a separate bowl and set aside. 
Next, take half of your broth/veggie mixture and blend it in a blender or an immersion blender.  Should be thick and creamy like a soup.  NOTE:  let cool before blending in a blender so the mixture does not expand all over your face and kitchen. 
Lastly, pour blended veggie/broth mixture and shredded pork back into crock pot. Mix it all together with remaining un-blended liquid veggie/broth.
Serve any way you prefer.  Great in lettuce wraps, salads, soups.  If you do not follow paleo...I am sure that the carnita meat would be amazing in a nacho or taco shell.  We had lots of leftovers so we were able to play and enjoy it many ways. One of my favorite lettuce wraps we did was a "Cuban Carnita"...carnita meat, banana peppers, and a horseradish sauce.  Nice and spicy!  The options are endless with this one.  I also put the carnita meat on a salad with mango and avocado one day.  Very tasty as well! 
(Fried plantains make for the perfect accompaniment)

ENJOY!  Eat Well & Be Happy!


Saturday, May 21, 2011



We did our bi-monthly run to Madison, WI today.  I hear so often, that WI does not have "organics",  "pastured eggs & meat", or the resources to lead a healthy lifestyle, available to us.  I couldn't DISAGREE more!  We have great farms and resources within our state!  There are so many kind people willing to help and educate you, but it needs to become a priority first.  I have spent a ton of time researching and educating myself  on local produce and farming.  With that said, I have just scratched the surface and continue to learn more daily.  This is the part I love!  Health and Nutrition is an evolving door! 

Our mission for this summer is to do ONLY  "edible" gardening.  We built four raised vegetable beds last summer that worked great.  This year, we are going to plant our beds again and do only edibles in our pots.  There has been alot of homework involved but I enjoy the process of becoming self-sufficient on our own property.  We are going to do some really cool varieties of  herbs, heirloom vegetables, and edible flowers.

I encourage you to make a healthy lifestyle, happy and fun for the entire family.  Get your kids involved!  Let them help you cook and have their own "mini-garden".  I call this "back to the basics".  Just think...not only is the time spent "quality, feel-good" time.  It is also shaping healthy habits for years to come.  One of the greatest gifts you could give!

Here is a recap of our day getting groceries,  organic garden plants/herbs, and a great lunch!

Farmer's Market around The Capitol ...THE BEST!

Lunch @ COOPER'S TAVERN with my beautiful husband.
FYI...I am enjoying one of my favorite "gluten-free" ciders
..."Fox Barrel Blackberry, Pear Cider"

Groceries @ Willy St. Co-op

Some of  the "fruits of our labor"

My little helper, CALVIN:)

Helper #2...feeling a little left out.  SAWYER:)

ENJOY!  Eat Well & Be Happy!

Thursday, May 19, 2011


This recipe inspiration is from my friends at "Health Bent"...tweaked just a bit.  Great for a family and left overs.  Sweet and Savory all at the same time!

Primal Butternut Squash Lasagna


  • 1 lb hot Italian sausage, casing removed
  • 1 red onion
  • 3 cloves garlic
  • 1 15 oz can Muir Glen Organic Pizza Sauce
  • 1/2 c roasted red peppers
  • 1/4 c extra virgin olive oil
  • 2 cups fresh spinach
  • 3/4 cup fresh basil
  • 1 medium butternut squash
  • Sea Salt & Pepper to taste


Get your oven to 400ºF. In a saute pan crumble the sausage and brown it, along with the onions & garlic. While that’s going, cut the top and ends of the squash off and peel it. Split it into 1/4′s. What I mean by that is, right where the squash starts to turn bulbous, cut it in 1/2, width-wise. Split those two halves in half, lengthwise. This will make it much easier to cut into planks. Pull out the seeds. Don’t be anal about getting out all the strings, as you won’t even notice those when they’re cooked. Slice the squash into the aforementioned planks.
Make the sauce by pureeing the pizza sauce, red peppers, olive oil and basil. If you don’t a contraption that will puree (blender, food processor, immersion blender), chop up the red peppers and just whisk everything together.
Using a 9×9 oven safe baking dish, put down enough sauce to lightly cover the bottom of the dish. (This keeps the squash from sticking to the pan.) Next add the squash, trying not to overlap the pieces, then spoon on the sausage mixture, next the spinach, followed by the sauce. Repeat until all your ingredients are used up…trying to reserve enough sauce to cover the top of the lasagna.
Bake for 45 minutes. You’re looking for a bubbly pan with a crispy, browned top. Right out of the oven, the lasagna may by liquidy, let it set for a good half hour before cutting into it, as it will solidify.

ENJOY! Eat Well & Be Happy!

Monday, May 16, 2011


Kumquats' teeny, tiny size and bright orange rind make them impossibly cheerful!  Something this cute, I can't help but be infatuated!

I found this great analogy of a Kumquat & thought I would share it with you:

"Like everything in else in life, it’s all about expectations. Kumquats are deceptive. Their diminutive size and adorable appearance makes them seem harmless, but they sucker-punch you with an intensely tart citrus flavor. It's like expecting the sweetness of a gummy bear but getting the whallop of a Sour Patch Kid.

Cooking kumquats, however, mellows their acidity, making them a refreshingly tangy, citrusy compliment to seafood and tofu. Though many kumquat recipes are for desserts and jams, they also work well in savory dishes."


(Serves 2)
-1 shallot, thinly sliced
-1 tsp. olive oil
-1 tsp. grated fresh ginger
-½ cup seeded, thinly sliced kumquats
-½ fresh green jalapeno, diced
-½ cup orange juice or tangerine juice
-1 tsp. lime juice
-1 tsp. honey
-2 arctic char fillets ( or your choice of seafood)
-2 tsp. butter
-1 tsp. olive oil
-1-2 tsp. fresh cilantro, finely chopped
-1 tblsp. pistachios  

Combine juice, kumquats, shallot, ginger, lime juice, jalapeno, and honey in a small saucepan; bring to a boil. Reduce heat, and simmer 3 minutes or until slightly thickened.

Pat arctic char dry with a paper towel before cooking to produce less splatter and to sear more effectively. Heat a non-stick skillet (I used cast iron) over medium-heat high, add 2 tsp. butter and 1 tsp. olive oil. Once melted and bubbly, add the char; cook for 2-3 minutes per side or until golden and browned.

Arrange char on a plate and top with kumquat sauce.  Sprinkle with chopped cilantro and pistachios.
We enjoyed ours with a side of roasted broccoli/zucchini and zested lemon.
ENJOY! Eat Well & Be Happy!

Sunday, May 15, 2011


Looking for a healthy sweet treat?  This is a favorite of mine!  Filled with good for you fats...What's not to love? Better yet this is a very low glycemic option that won't spike your blood sugar and leave you needing a nap.  A word of warning, this is highly addictive!

This recipe can't be screwed up.  All the ingredient ratios are not exact because I just eyeball it and make it to my taste liking.   As always, feel free to get creative and add or subtract ingredients.


-8 oz. Coconut Butter
-2 tblsp. Unsweetened Cocoa Powder
-1/4 cup Shredded Unsweetened Coconut
-1/4 cup Unsweetened Cocoa Nibs
-1/2 tsp. Tahitian Vanilla Bean
-1 tsp. Cinnamon
-1 tblsp. Raw Honey (optional)
-scant of Celtic Sea Salt

1. Melt 8oz. of Coconut Butter.  Be careful to not burn Coconut Butter, it melts quickly.  You are looking for        
    a creamy consistency.
2. Mix in remaining ingredients and stir.
3. Spread onto anything flat (ex. baking sheet, plate).  About 1/4 inch thick.
4. Put into freezer for 15-20 min. to harden.
5. Remove from freezer and break into pieces.

ENJOY!  Eat Well & Be Happy!

I store any leftover bark in the freezer.  Usually it doesn't make it that far:)'s that good!

Saturday, May 14, 2011


One thing we really miss following a grain-free lifestyle is a great sushi roll.  WE ARE SUSHI PEOPLE!  The greatest sushi we have ever had was on our Honeymoon at "Yellow Tail" in Las Vegas.  It was simply amazing!  Our favorite rolls included one that had lump crab meat and pop rocks...remember pock rocks?  It was like a party in your mouth!  Very interesting and so so tasty! The other favorite was a strawberry, avocado and tuna roll.  This one was a dynamite combo!  I love the clean, crisp palette of sushi and how light/satisfied you feel when you're done.

We now do sushi at home so we can make it rice-free.  Our "rice" is now cauliflower.  Trust me when I say... You will NEVER miss the rice!  Just give it a try and see for yourself!  Sushi making is really fun and very interactive.  This is great for entertaining and enjoying a bottle of sake. It gives everyone a chance to get involved and "build your own" sushi combo.

RICE FREE SUSHI  (California Roll)

-Wild Caught Lump Blue Crab Meat
-1 Head Cauliflower
-Nori Seaweed
-1 Cucumber
-1 Avocado
-2 Carrots
-Natural Wasabi Powder
-Coconut Amino's

  1. Rinse cauliflower, and grate with a cheese grater. Throw away stems.
  2. Saute' cauliflower with 1/2 a tablespoon extra virgin coconut oil or olive oil for 5-7 minutes on medium heat. Let cool.
  3. Thinly slice cucumber, avocado, and carrot.  Also shred lump crab meat.
  4. Place a sheet of seaweed onto a cutting board, and cover 2/3 with a thin layer of cauliflower.
  5. 1/2 inch from the top edge of the seaweed, place a row of cucumber, avocado, carrot, and crab meat.
  6. Carefully roll sushi until you have an inch of seaweed left. Wet the seaweed with water to seal the roll.
  7. Slice sushi roll into 1 inch slices.  Make sure your knife is VERY sharp.
  8. Mix equal parts natural wasabi powder with water to resemble a paste, and let sit for 10 minutes.
  9. Serve sushi with wasabi and coconut aminos for dipping condiments.

You can use this same concept and create different rolls.  The possibilities are endless.  So as always, I encourage you to get creative!

Enjoy!  Eat Well & Be Happy!
 (Enjoying our Sushi @ Yellow Tail in Las Vegas.  Can't beat the Bellagio balcony seating!)

Monday, May 9, 2011


Let me just start & end with....THIS IS TO DIE FOR!  If I had to chose my last meal, this without a doubt, would be it!  If you are looking to impress your guests or just treating yourself, this is the way to go!  One thing I do want to stress is how important the cut and quality of the beef is!  Spend on a high quality, grass-fed filet!  We get ours from Black Earth Meats in Black Earth, WI.  The end result of the filet was like butter, I did not even "have to" use a knife.

This recipe inspiration is from the cookbook "The New Steak" by: Cree LaFavour


-1 tsp. black peppercorn
-1 tsp. whole coriander
-1 tsp. sea salt
-1/4 tsp. ground cloves
-1/2 tsp. cinnamon
-1/2 tsp. unsweetened cocoa
-1/2 tsp. raw sugar
-1 tsp. freshly ground coffee

-2 grass-fed filets
-1 tblsp. grass-fed butter

In a food processor or spice blender, blend all rub ingredients well.  Then pat the dry rub onto all sides of the filet.  Really be sure to press it into the filet, so you have a nice coating. Next melt butter in a cast iron skillet on high.  Let pan get nice and sizzling hot. Then add your coffee-rubbed filets.  Cook 5 min. on each side, then move filets and skillet into a 400 degree oven for 5 min.  This will give you a medium-rare filet.


-2 large parsnips
-2 large golden beets
-2 large red beets
-sea salt & pepper to taste
-2 tblsp. olive oil

Preheat oven to 425 degrees.  Peal root vegetables and slice into thin slices (1/8 to 1/4 inch).  Then, in a bowl toss veggies with oil and S &P.  Next place them on a baking sheet on a single layer.  Place in oven and roast for 35-40min.


-1 bunch kale
-4-5 garlic cloves sliced
-sea salt & pepper to taste
-olive oil

Trim and wash kale.  Heat a cast iron skillet to medium-high and drizzle a small amount of olive oil into pan.  Add kale and garlic with S & P and saute 4-5 min.

ENJOY!  Eat Well & Be Happy!

Sunday, May 8, 2011

MOTHER'S DAY...Did you treat your Mom to clean food?

Happy Mother's Day to  the many beautiful woman that nurture the lives of others each and everyday!  Any opportunity or chance I get to celebrate my mom, I take full advantage.  My Mom (LuAnn), is truly incredible.  I wake up each day inspired to be the best version of myself I can be ...trying hard to follow in her footsteps.  She is a lady of  compassion & generosity, and by far the most self-less person I know.  The thing I enjoy most about my Mom is that she is genuinely a very happy person and when she smiles, you can feel she means it.  She would not want me to post this blurb about her because it may sound boastful.  Indeed, that is not my intention. My intention however is to encourage you to find that person who brings out the very best in you.  The person you admire and sets your mind at ease.  If this person just happens to be your are amazingly blessed like me!  In honor of this glorious day of celebration, be sure to take a moment to pray for all those who have lost their mother's, mother's who have lost children, and for those patiently waiting to become mother's.  The world IS a brighter place for all you do, have done, and give or yourself!  I LOVE  & ADMIRE YOU ALL!
Onward to today's bountiful meals!

-Free Range Scrambled Eggs with Fresh Parsley
I did a dozen eggs whipped with 3 tblsp. of water.  The water keeps eggs light and fluffy.  Add salt, pepper, and parsley to your liking.

-Pastured Berkshire Bacon
I bake mine in the oven at 425 degrees for about 20 mins. or until desired crispiness.  NOTE:  bake on a cooling wrack with baking sheet underneath for the fat drippings)


*2 tblsp. extra virgin coconut oil
*1 yellow onion chopped fine
*4-5 cloves garlic chopped fine
*1 tblsp. fresh ginger
*1 red bell pepper chopped fine
*2 sweet potato's or yams chopped into matchsticks
*8 baby bella mushrooms chopped fine
*1 medium zucchini chopped fine
*2 tblsp. Salt Free Jamaican Jerk Blend Seasoning (the brand is  "The Spice Hunter" -AWESOME!)
*sea salt and pepper to taste

In a large cast iron skillet, melt 2 tblsp. EVCoconut Oil on medium-high heat. Then saute' sweet potatoes alone for 10 min. stirring frequently so they don't burn to the bottom. Next add remaining ingredients and saute' for an additional 10-15 min. or until veggies are soft and flavors have come together.

-Coconut Flour Pancakes
Recipe compliments of Mark's Daily Apple

-Caramelized Bananas (served with pancakes, alongside coconut butter, and pure maple syrup)
*2 bananas sliced to desired thickness (1/4-1/2 inch slices seems to work well)
Sprinkle bananas with cinnamon and nutmeg and dollop with grass-fed butter.  Broil in oven until golden brown.  About 7-10 min.  Keep a watchful eye so they don't burn.

-Fresh Fruit

-Macaroons are from Bryanna's Bakery here in Fond du Lac.  Not Gluten-Free nor healthy but they are local made with good ingredients.  I bought them as a Mother's Day treat for my guest to indulge in.  Gluten and me do not work so I steer clear!  Looked delicious though!

That great meal held us right on over to dinner.  For dinner I did a spin off of our left over sweet potato hash. I love to do this.  Turn an already made meal into a second meal but with a different outcome.  It takes the boredom out of leftovers yet keeps you from being wasteful.


*1tblsp. Extra Virgin Coconut Oil
*1 lb. ground turkey
*remainder of leftover hash (about 2.5-3 cups)
*2 granny smith apples peeled and chopped into 1/2 inch cubes
*1/4 cup currants
*1/2 head of green cabbage, shredded
*1 tblsp. Salt Free Jamaican Jerk Seasoning Blend
*1 tsp. cinnamon
*1 tsp. garlic granules
* sea salt and pepper to taste

In a  cast iron skillet heat 1 tblsp. EVCoconut Oil on medium high.  Add 1 lb. ground turkey and brown.  After browned add remainder of ingredients and saute' an additional 10- 12 minutes.  Top with fresh cilantro for a garnish.  We enjoyed our hash with left over scrambled eggs and avocado slices.

 ENJOY!  Eat Well & Be Happy!

Friday, May 6, 2011


Happy Friday to all my "Healthy Honey's"!  I hope you MADE it a great day!  What a beautiful day it turned out to be here in Wisconsin!  We welcomed the weekend with a fabulous Meatza Pie!


-1lb. organic plain ground pork
-1/2 red onion chopped fine
-3-4 garlic cloves chopped fine (we are garlic lover's so we did 6 to your liking)
-1 free range egg beaten
-2 tblsp. ground almond meal
-2 tblsp. salt free pizza seasoning spice ( I buy it in bulk at my local health food store)
-crushed red pepper to your liking (optional...I prefer a lil' heat...ok alot of heat:)
-sea salt and ground pepper to your liking

-Preheat oven to 450 degrees.  Mix all ingredients by hand in a mixing bowl.  It should come together nicely.  Similar texture to a meatloaf.  Next spread into a thin crust on a pan.  Size and thickness is up to you.  I prefer more of a crispy edged crust so I make mine thinner.  Place in oven and bake 15-20 minutes for thin crispy crust.  If thicker just cook until it's cooked through...about 15min.  Thick crust won't be very crispy so you are just looking to cook the meat.
Tonight for time reasons I did our favorite, clean ingredient canned pizza sauce.  The sauce I prefer is:  Muir Glenn Organic Pizza Sauce.  Just tomato, EVOO, & sugar or anything dirty.  I then spice it up a little on my own.  I add garlic granules, salt free pizza spice, & fennel seed to taste.  Taste may like it as is.  I prefer full flavored foods, which is why I add.  Spread the sauce over your meat crust.

-cherry tomatoes
-red onion
-red bell pepper
-sun-dried tomatoes
These are just a few suggestions.  Mix and match to your liking, get creative!  Take your chopped toppings and flash saute' them in a cast iron skillet with a small amount of olive oil and a splash of balsamic vinegar (use a good quality of REAL does make a difference in taste). Just looking to add a little flavor to them so only cook for a couple minutes.  Next spread veggies over sauce.  Place in oven and broil on top wrack an additional 3-5 minutes.  Remove from oven and garnish with fresh basil and grated RAW goat cheese.  (RAW goat cheese can be harder to find so omit if you choose.  I like the depth it adds and rounds out the meatza perfectly!

Enjoy! Eat Well & Be Happy!

DISCLAIMER:  I cook with all ORGANIC ingredients.  I thought I would state this disclaimer at the end versus being redundant with "organic" before each ingredient.

Thursday, May 5, 2011

Up & Running...Outside the BOX!

Hello Friends,
Cheers!  Here is to the beginning of many great things to come!  It feels very surreal to me to be "blogging".  I love reading others blogs, but never thought I would be the publisher of a blog.  I was inspired to take this journey because it is slightly uncomfortable for me.  I am working very hard to do things each day that feel uncomfortable.  Sounds strange I know.  My belief is that being uncomfortable creates personal growth...whether the outcome is good or is an experience & we grow/learn from it.  Perfectionism & failure is something I have always struggled with.  The need to always do it right and perfectly.  To not let anyone down.  Can you relate?  If so...WE ARE MISSING OUT!  We are holding ourselves back from what could be!  So this is where I vow to get uncomfortable, step outside the box, and try new things because I am not afraid of failing or afraid of what you may think of me.
With that said I encourage you to do the same!  It will be an incredible journey for all of us, working together to achieve higher ground.  Maybe this means:  running and extra mile, cooking for the first time, telling someone you love them, volunteering, speaking in public, pursuing something you are passionate about, writing a book.  Whatever it is....WE CAN DO THIS!  We are better together and I will work hard to inspire you each day to grow.  I know you all already do this for me:)