Vegan Stir Fry: Broccoli, Sweet Potato and Cashew

Servings: 4


3 Cups Broccoli, florets

1 Sweet potato, medium size, cut like match sticks

1 Cup Cashew, raw

1 Onion, large dice

1 Tbsp Coconut oil

2 Tbsp Liquid Amino

1 Tbsp Ginger, minced

1 Tsp Garlic, minced

1/2 Tsp Turmeric, minced

1 Tbsp Basil, fine chiffonade

1 Tbsp Cilantro, fine chiffonade

1 Tbsp Red chili/garlic paste*optional*

1 Cup Farro



  1. Place 1 cup of dry farrow in a sauce pan with 3 cups of water.
  2. Bring to a boil and reduce heat to medium boil, cook for 15 to 20 minutes to desired texture and serve on the side.


  1. Steam broccoli for 5 minutes and reserve.
  2. In a large sauté pan or wok heat the coconut oil on high.
  3. When coconut oil has melted and pan is warm add the ginger, garlic and turmeric cook until aromas released.
  4. Add the onion and cook until translucent.
  5. Add the sweet potatoes and cook for five minutes while stirring.
  6. Add broccoli, cashews and liquid amino toss, cook for about 3 minutes.
  7. Add the basil and cilantro toss and serve.

Stuffed Red Bell Peppers with Roasted Cauliflower Coulis

Serves 4

2 Red Bell Peppers, large

4 Garlic cloves. 2 smashed 2 minced

2 Portobello mushroom caps, diced

1 Onion, yellow, medium diced

1/2 Cauliflower, small, florets

2 Cup vegetable stock

1 Cup Broccoli, trimmed of stem

1/3 Cup quinoa

1/4 Cup pumpkin seeds, raw & no shell.

1/4 Cup kale, chiffonade

1/4 Cup cranberries, dried


2 Tbsp coconut oil

1/4 Tsp, oregano

1/4 Tsp garlic powder

Himalayan Salt and Cracked Black Pepper


  1. Set broiler on high
  2. Slice red bell peppers in half length wise, remove seeds and stem
  3. Season red bell pepper, with salt, pepper and 1 tsp coconut oil, oregano, place 6 inches under broiler until edges blacked and pepper softens about 15minutes and reserve.
  4. Place 1/3 cup of quinoa in sauce pot with 2/3 cup of vegetable stock.
  5. Bring to a boil, reduce to a simmer and cook for 10 minutes or until water is absorbed, set aside
  6. Place 1 tsp of coconut oil on sauté pan on medium high heat
  7. Add 2 cloves garlic minced, and onion cook until light brown
  8. Add the broccoli florets and portobello mushroom, cook until light brown
  9. Return quinoa, kale and dried cranberries to the sauté pan with heat off, stir and season with salt and pepper
  10. Stuff the bell peppers well with the mixture
  11. Add the bell peppers on top and bake at 350for 10 minutes

Cauliflower Coulis:

  1. Preheat oven to 400 degrees
  2. Toss the florets of cauliflower on the sheet tray with garlic powder and roast for 15 minutes, set aside
  3. Large dice 1/2 the onion and sauté with 2 gloves of garlic smashed
  4. Heat a sauce pan and place 1 tsp of coconut oil
  5. Add the onions and garlic and cook until brown
  6. Add the cauliflower and the remaining 1 cup of vegetable stock, bring a boil and reduce to simmer for 15 minutes,
  7. Puree in vita mix and reserve in a ceramic baking dish



Gluten Free Friday Fish Fry

Serves 2

1# skate wing filet

1 lime, 1/4’s

2 tbsp coconut flour

1 tsp chili powder

1/4 tsp garlic powder

1/4 tsp dried basil

1/8 tsp onion powder

Himalayan salt TT

1/4 cup coconut oil  for pan frying

  1. Mix the coconut flour, basil, chili, garlic and onion powders
  2. Lightly coat the skate wing in the dry rub
  3. Heat a sauté pan with the coconut oil
  4. When the oil is hot add the skate win and allow to brown about 3 minutes, flip and repeat
  5. Remove from heat and season with  salt
  6. Serve with lime on the side


Warm your bones with Chicken Pozole Rojo

Serves: 6 to 8

1/4 cup dried chiles de arbol

1 dried large, ancho chile

6 cloves garlic, minced

2 Bone in chicken breast

1 Tbsp ground cumin

1 Tbsp coconut oil

2 Tbsp olive oil

1 large white onion, medium dice

8 cups chicken bone broth

1 tablespoon dried oregano

1 bay leaf

30 -ounce can white hominy, drained and rinsed

Himalayan Salt and Pepper TT

  1. Steep the dried chilis in hot water, and set aside.
  2. Season the chicken breast with cumin, olive oil, salt and pepper.
  3. Heat sauce pot with 1 tbsp coconut oil, coat pan evenly in oil.
  4. Add chicken skin side down to the hot oil.
  5. Allow chicken breast to crisp, about 3 minutes, flip and repeat, then reserve.
  6. Add the garlic, oregano and onions and cook until caramelized.
  7. Add the chicken stock, bay leaf, chicken and bring to a boil, then reduce to a simmer for 35 minutes.
  8. Remove the stems and seeds from the chilies and place in a blender with 1/4 cup of the strained reserved liquid, set aside.
  9. Remove chicken breast and shred the meat with a fork, discard bones
  10. Add the hominy, chicken breast mole (1/4 cup at a time for spice control) and bring to a boil then reduce to a simmer for 10 minutes.
  11. Serve with side garnishes such as baked corn tortilla strips, diced avocado, raw onion and cilantro, lime wedges, shredded cabbage and radishes.

Fire Roasted Poblano and Cashew Chili

Serves: 4/12oz or 6/8oz

28oz crushed tomato
2 cup vegetable stock
2 Poblano peppers
1 yellow pepper, medium diced
1 medium onion, medium diced
2 Tbsp Garlic, minced
1 Tbsp Red chili powder
2 Tsp Cumin powder
1 Tbsp Cilantro, fine sliced
1 Tbsp Coconut oil
1 cup Cashews raw, chopped
12oz Kidney beans

1. Burn the skin on the poblano pepper over an open flame or under the broiler in the oven.
2. Once burnt place in mixing bowl and cover with plastic wrap to steam. When cooled strip the burnt skin off. Remove the seeds and steam and rinse before use.
3. Heat the coconut oil in a pot on medium/high
4. When the oil is hot add the garlic and onion, reduce heat to medium and cook until onion begins to brown
5. Add the yellow bell peppers, cook until translucent.
6. Add the vegetable stock and bring to a simmer for 5 minutes
7. Add the tomatoes, cumin, chili powder and tomatoes,diced poblanos and allow to simmer for 10 minutes
8. Add the cashews and kidney beans and simmer for 10 minutes
9. Finish with cilantro, bring to boil, turn off heat and season with salt and black pepper

Omega-3 Bison and Flax Chili

Cold blustery days in the Midwest yield great opportunities to enjoy comfort food. Many variations of turkey chili have become the common “healthy” replacement for the traditional ground beef chili. Chilis, soups and stews are a great way to keep warm and get a host of vital nutrients from your food.

If you are not a big fan of ground turkey or want to try a new protein, my suggestion is lean ground bison. There is minimal taste a difference between bison and grass fed ground beef and will save yourself many fat calories and gain important Omega fatty acids.

Personally I am not a fan of conventional factory raised ground beef. This is due to the way ground beef is processed. Rather than follow natural biological dietary patterns of cows, many cattle ranchers feed their cows a grain diet that includes corn. While this does produce a more fatty, marbled cut of beef it also causes the cow’s digestive system to create increased E. coli bacteria.

This natural reaction is done to in an effort to breakdown the corn hulls. One problem that arises is this increase in E. coli bacteria can be transferred to the meat during the slaughter process. Rather than feed the cows what they biologically digest naturally they have devised a system to treat the beef with ammonia (pink slime) to help reduce the incidents of E. coli contamination.  In my opinion this is counter intuitive.

Very few people I know choose to eat Bison over beef. What ever the reason may be; it could be due to the lack of marketing exposure, the increased cost or some altered perception held about Bison meat. Whatever the reason, Bison does not get enough love. Below is a comparison of nutritional data from a variety of high protein food sources.









Vitamin B12


Bison 2.42 143 82 3.42 2.86
Beef (choice) 10.15 219 86 2.99 2.65
Beef (select) 8.09 201 86 2.99 2.64
Pork 9.66 212 86 1.1 0.75


7.41 190 89 1.21 0.33
Sockeye Salmon 10.97 216 87 0.55 5.80

Source: USDA


Why should you choose bison? Not only is Bison lower in fat than all the meats listed above, but it also contains vital Omega-3 and Omega-6 fatty acids.  Almost all of the Bison sold today is naturally grass feed and pasture raised, free of hormones and antibiotics. Big box corporations have yet to manipulate this food system for the sole intention of maximizing profits. Even though Bison is a lean meat source, it still contains substantially amounts of cholesterol, but it is still below the other high yield proteins listed.   When eaten in moderation, as with all things, it can contribute to a well-rounded healthy diet. Below is a recipe for bison chili. Flax seeds and whole-wheat pasta were added to the recipe. To make this recipe gluten free substitute gluten free pasta, or omit the pasta altogether.

Flaxseeds are an extremely nutritional food source. For example, 3 Tbsp of flax seeds have as much omega 3 as 1 pound of fish, and contains 10 grams of protein and accounts for almost half your daily requirements for fiber. Flax seeds also have 70 to 800 times more lignans that any other food source. Lignans are vital to fighting cancer, inflammation, heart disease and hot flashes. The omega 3’s present in the flax seeds also contribute to that full feeling. Omega 3’s are a great brain food. You will not notice the flax seeds in the chili and they are practically tasteless. Below is my Bison/Flax seed chili. Enjoy full flavor with nutrient density!


Bison Chili with Flax seeds

1 cup dried red chili beans, soaked over night

1# ground bison

1  medium yellow onion, small diced

4  cloves, garlic, minced

7 cups crushed tomatoes

2 Tbsp chili Powder

2 Tbsp Flax Seed

3 Tbsp Chipotle

4 oz.    Borough market cheddar cheese

8 oz.    Whole-wheat pasta

2 Tbsp Olive oil

1 Tbsp cilantro, chiffonade

Salt and Pepper TT

  1. Soak the dried red chili beans in water over night, make sure there is double the volume of water to beans can expand
  2. Bring a pot of water to a boil and add the chili beans and cook until tender, chill and reserve.
  3. In a separate stock pot add 1 tbsp oil, heat. Then add the ground bison meat and sauté, season with a little salt/pepper while cooking
  4. Once the bison is cooked thoroughly, strain the excess oil and reserve
  5. Now add the garlic and 1 ½ small yellow onions to the stock pot and sweat
  6. Add the cooked bison, chili powder and sweat
  7. Add the chipotle, crushed tomatoes and beans
  8. Simmer for 45 minutes, add flax seeds at the last minute
  9. Season to taste with salt and pepper


  1. While the chili is simmering start a stock pot of lightly salted water for pasta
  2. Add the pasta to the boiling water and cook until al dente. Cooking times vary depending on noodle.


  1. Toss remaining onion and cilantro together serve at room temperature
  2. Crumble the cheddar cheese
  3. Serve with pasta noodles if desired.
  4. Add any garnishes you desire in the quantities you desire.


Any other garnishes you enjoy with chili can be added at this time.   Eating well never tasted so good!