Spaghetti (Squash) and Meatballs

1 lb. ground beef 1 lb. ground turkey 1 lb. ground pork 1 (10 oz.) package frozen chopped spinach, thawed, drained, and squeezed dry 3/4 c. almond flour 3 large eggs, beaten 2 Tbsp. dried Italian herb seasoning 2 Tbsp. garlic powder 2 tsp. salt 1 tsp. red pepper flakes […]

Turkey Chili

3 Tbsp olive oil 1 medium yellow onion, chopped 3 large carrots, chopped 3 celery stalks, chopped 5 cloves garlic, chopped 1 Tbsp kosher salt Freshly ground black pepper 1 tbsp anchor chile powder (regular chili powder will do also) 1 tsp dried oregano 1 tsp ground cumin 1/2 tsp […]

Tri-Tip in the Crock Pot

Tri-tip is delicious! Apparently it is a West Coast thing and the only place we’ve been able to find it locally is The Fresh Market in Normal. 2-3 lbs. tri-tip 1/2 c. beef broth 2 Tbsp. Worcestershire sauce 1/2 packet dry Italian dressing mix Generous sprinkling of garlic salt 1 […]

Egg Cupcakes

Yummy. and Soooooo easy. Great to make on Sunday for the week. 10 -12 eggs whisked well 1 green onion 2 zucchini 3 big handfuls of spinach 1/2 a jar of roasted red and yellow peppers 6-8 slices of COOKED bacon sea salt and black pepper to taste Preheat oven […]

Ground Beef and Cabbage

Saute’ 1 onion and garlic (I use the minced garlic in a jar) Salt & Pepper Add 2 lbs Ground Beef (or Turkey) and brown Drain off excess grease Add: 1 head cabbage, cut up small 1 can Rotel (any variation) they have all sorts of flavors now and if […]


Pronounced “note-meal” (as in, no oatmeal), this recipe is for all you ex-cereal lovers out there and for anyone who needs a warm bowl of comforting goodness on a cold winter morning. Ingredients:
 1 small handful of walnuts 1 small handful of pecans 2 tablespoons ground flax seed 1/2-1 teaspoon […]

Grain Free Breakfast Burrito

 Homestyle taco meat (Just the seasoned ground turkey. Grass fed beef is great too, if you prefer red meat.) Guacamole (Brock’s Guac’) 1/3 cup free range liquid egg white, or 2 whole omega 3 eggs whisked Hot sauce – (Franks Red Hot is fine, or you can grab any […]

Protein Pancakes

4 egg whites (or 1-2 whole eggs) 1/2 c. blueberries
1 scoop protein powder 3 tsp. almond butter (optional)

Mix protein powder and egg whites together in a bowl. Stir in blueberries.

 Heat a lightly oiled griddle or frying pan over medium high heat. Pour the batter onto the griddle. Pancake is […]