Sausage and Peppers

This rich and flavourful Sausage and Pepper dish will fill you up, feed a crowd, and keep your waistline slim at the same time. It’s an easy, hearty dinner (or lunch) that will make you feel like you came straight from an Italian deli. IMG_2474

This low-carb and paleo-friendly meal is finished in just 30 minutes! Best of all, it is made in one skillet/pot which makes the cleanup that much easier. It’s a perfect recipe any night of the week. Mmm


  • 8 sausages (turkey, chicken or pork)
  • 1 Tbs oil (coconut or avocado)
  • 3 bell peppers
  • 1 sweet onion
  • 2 garlic cloves
  • 1 jar strained tomatoes (or 1 tin crushed tomatoes)
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 2 Fresh basil leaves (or substitute with 1 tsp dried basil)
  • Salt & pepper to taste


Instant pot:

  • Set Instant pot to sautee function add oil
  • Once oil is heated, add sausages and brown on each side (3 mins per side)
  • While sausages are browning, slice pepper and onions and dice garlic
  • Once sausages are done browning, place slice vegetabes, seasonings and strained tomatoes on top of the sausages
  • Cover Instant Pot and set to high pressure for 20 minutes
  • When complete quick release
  • Enjoy!

Crock Pot:

  •  Heat oil in skillet and brown sausages 3 min per side
  • Transfer sausages to crock pop and add in remaining ingredients. Set to LOW 6 hrs or HIGH for 4 hours

Stove Top:

  • Heat oil in pot and brown sausages 3 min per side
  • Add in all remaining ingredients, cover and simmer on low for 60 min

Simple Shredded Chicken

Hello 2018! It’s a new year and I’m back with a brand new recipe to share. Many of us are just getting back into the swing of things, so I thought I’d start off the year with something simple. This shredded chicken recipe is easy to make and can be used in so many different ways. It can be used in soups, on salads, in sandwiches – you name it. The chicken is moist and flavourful, and you can have it cooked and shredded in under 30 minutes.

It doesn’t get any easier than this. From taco night to bulking up salads at lunchtime, the simplicity and versatility of shredded chicken really can’t be beat. And thanks to my Instant Pot, my favourite new cooking tool, making a large quantity of shredded chicken at once is possible. Here’s how you do it. Mmm..


  • 4 – 5 Chicken Breasts
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/2 tsp garlic powder
  • 1 – 2 garlic cloves, smashed


  • Season chicken with salt, pepper and garlic powder and place in instant pot
  • Add in 2 cloves of smashed garlic
  • Pour in 1 cup of liquid (I use bone broth, but you can also use water)
  • Set Instant Pot on manual high pressure for 20 min
    • *Slow Cooker: set to high (4 hrs) or slow (6 hrs)
  • Quick release and remove chicke
  • Shred and store in fridge

Cauliflower ‘Fried Rice’

Who doesn’t love Chinese food? I know the boys in my family could eat it all day. Thanks to this recipe, now they can! Cauliflower Fried Rice is a healthy + clean take on fried rice made with cauliflower, carrots, onions, garlic, and sesame oil. Mmm mmmIMG_1473

But really… could cauliflower taste just like fried rice? 

I am happy to report this Cauliflower Fried Rice does! My littlest, who is almost 3, doesn’t even blink an eye when I put this in front of him. Most of the time, he has 2 servings!

Try this low carb version that tastes just like the real thing and can be the perfect accompaniment to any meal! Try it with shrimp, chicken, beef, or just on it’s own!


  • 1 tsp coconut oil
  • 2 tsp toasted sesame oil
  • 2 tbs coconut aminos
  • 1 head of cauliflower, shredded
  • 1 medium sweet onion, diced
  • 2 cloves garlic, minced
  • 1 C diced carrots
  • 1/2 C diced celery
  • 1/3 cup chopped green onion
  • 3 eggs
  • 1 Tbs sesame seed
  • Salt and Pepper to taste


  • Heat coconut oil and 1 tsp sesame oil, add in onions with a sprinkle of salt, sautee until translucent
  • Add in garlic, carrots and celery, sautee for 3 – 5 min
  • Combine shredded cauliflower
  • Stir in coconut aminos and cook for a few mins
  • Stir in eggs, scrambled
  • Season with salt and pepper
  • Sprinkle with 1 tsp sesame oil, sesame seeds and green onion
  • TIP:  can add any vegetable you like, try peas, edamame for non-whole30 options


Classic Chicken Soup

I love soup and could eat it every day for every meal!  It is so versatile, and the flavour combinations and ingredients are endless! The amazing thing about soup is that, in general, they are low-calorie and packed with nutritious goodness. They can be a lunch, a dinner, a snack, and can be super filling! The chicken soup that I’m sharing with you here is a classic recipe, and good to use for chicken noodle soup, holidays (including upcoming Passover), matzah ball soup, and serves as a great chicken stock base for other soup recipes. Enjoy! IMG_2020


  • 4 chicken quarters – drumstick and thigh
  • Chicken bones (if you can find at your local store) this will make a richer broth
  • 4-6 carrots, peeled and sliced
  • 4 parsnips, peeled and sliced
  • 2 celery stalks
  • 1 leek, trim top and bottom, slice lengthwise 1/2 way (do not cut full way through)
  • Flat leaf parsley
  • Salt and Pepper to taste


  • Place chicken and chicken bones in a large stock pot and cover with water, approx 16 – 18 cups


    Remember to skim the foam to make your soup as clean as can be!

  • Boil on medium heat, for about 15 mins.
  • Skim the foam and particles that rise to the surface of the water.  Repeat until it has all been removed as best as you can.
  • Reduce heat to a low simmer and add in the remaining ingredients (except salt and pepper).
  • Cook for 2 hours.
  • Add in a small bunch of flat leaf parsley 30 min before cooking is done.
  • And salt and pepper to desired taste.
  • Allow broth to cool, and put through a mesh strainer into another pot.
  • Reserve carrots and shred chicken off the bone.
  • Serve with shredded chicken, carrots, noodles, matzah balls, dumplings, etc.
  • Also freezes great for on hand chicken stock for cooking needs or as a base for other soups!


Asian Lettuce Wraps

Whenever I go to Asian restaurants, one of my favourite things to order are Asian Lettuce IMG_1863
Wraps. The great thing about this recipe is that it can serve either a main entrée, or as an appetizer. Also, they are super fun to eat; the crisp of fresh lettuce plus the warm filling gets my mouth-watering just thinking about it! Below is my take on a Paleo and Whole30 version of this ‘far east’ favourite! Mmm…


  • 1 Tbs coconut oil
  • 2 lbs ground chicken
  • 1/2 large sweet onion, diced
  • 2 garlic cloves, minced
  • 2 carrots, shredded
  • 1 can water chestnuts, drained, washed and chopped
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • ½ tsp salt
  • ½ tsp pepper
  • 2 tsp sesame seeds, reserve one of the tsp for garnish at the end
  • 2 Tbs coconut aminos (soy sauce substitute)
  • 1 Tbs sesame oil, drizzle on dish at the end
  • 2 green onions, sliced for garnish
  • 1 head ice burg lettuce, or lettuce of choice.


  • Heat coconut oil in skillet and add in onion and garlic (TIP: sprinkle with some salt to help the onions sweat and get translucent).
  • Add in ground chicken and cook until browned.
  • Add in shredded carrots and water chestnuts, cook for 5 – 10 mins until carrots are tender
  • Add in coconut aminos and all other seasonings (except sesame oil and green onions), let cook for 5 mins
  • Turn off heat and drizzle with sesame oil and garnish with green onions and remaining sesame seeds.
  • Scoop into lettuce leaves, wrap and enjoy!


Baked Buffalo Style Chicken Wings

IMG_1677.JPGI like to eat fun dinners on the weekend to keep my healthy eating on track. These dinners feel like a cheat meal, but they’re really not. One of my absolute favourite are my fabulous and famous Baked Buffalo Style Chicken Wings, which are sure to fool any serious wing fanatic! 

These wings are so crispy, you’d think they were deep-fried! Mmm


  • 2 lbs raw chicken wings
  • 1 cup Frank Red Hot Original


  • Preheat the oven to 425 degrees F.
  • Bring a large pot of water to a boil.
  • Boil chicken wings for 10 minutes; remove and strain. Let wings drip dry a few minutes, then dry them well with a paper towel.
  • Line baking sheet with parchment paper and place chicken wings on top, but not overlapping.
  • Bake chicken wings for 30 minutes on one side, then flip and bake for another 10 minutes on the other side.
  • Remove hot wings and place in bowl.
  • Pour over Franks Red Hot Original and mix to fully coat. Use more or less sauce depending on your heat level.
  • Enjoy immediately while they are hot and crispy!

Asian Ground Chicken Stir Fry

One of my secrets to adding more vegetables into my diet is to make a big batch of my awesome Asian Ground Chicken Stir Fry. Asian flavours with crisp veggies, and topped with creamy avocado for the perfect pairing!IMG_1965 This delicious meal is quick and easy that takes less than 30 mins to make. Mmm…

Quick Tip – Prepare a big batch at dinner time and use the rest for a fast, pre-prepared lunch later in the week.


  • 1 Tbs coconut oil
  • 2 lbs ground chicken
  • 1/2 large onion, diced
  • 2 cloves garlic, minced
  • 1 tsp fresh ginger, minced
  • 1 cup shredded carrots
  • 1 bag shredded veggies mix sold at local grocery store  (I prefer the brussel sprout, nappa cabbage, kohlrabi, broccoli, carrot & kale mix)
  • 1 Tbs garlic powder
  • 1 Tbs onion powder
  • 2 tsp dried parsley
  • 2 Tbs sesame seeds (reserve 1 Tbs sesame seeds for garnish)
  • 1 tsp salt
  • 1/2 tsp pepper
  • 3 Tbs cup coconut aminos (or you can use 2 Tbs soy sauce for non paleo option)
  • 1 Tbs sesame oil
  • 1/4 cup green onion, chopped


  • Heat coconut oil in pan
  • Saute onions with a sprinkle of salt until translucent
  • Toss in garlic and ginger; cook until fragrant
  • Add in ground chicken and cook until browned
  • Stir in seasonings, coconut aminos, and veggies, cook for 5 – 7 min
  • Drizzle with sesame oil and top with remaining sesame seeds and chopped green onion
  • Top with sliced avocado – serve and enjoy!