Real Recipes: 

You need real food and real recipes that make real sense.  Enjoy some of our family favorites listed below!


Chocolate Smoothie.JPG

Sneaky Chocolate Smoothie

  • 1 cup unsweetened almond or coconut milk
  • 1 cup spinach leaves
  • 1 banana
  • 2-3 T unsweetened cocoa powder 
  • 1 scoop collagen or protein powder
  • small handful of ice

Mix all ingredients in a blender and Enjoy!

*this recipe is Sugar Detox friendly


Egg Muffins

  • Grease a 12 cup muffin pan (I use bacon grease or butter) OR use silicone muffin molds as seen above (can buy here).
  • Sprinkle each cup with any fillings you desire – bacon crumbles, sausage, broccoli, cheese, etc (or nothing at all!)
  • Whisk 1 dozen eggs together and fill each muffin cup over the desired fillings.
  • Bake @ 325 degrees for approximately 15-20 minutes (depends on your oven – keep checking when close) or until firm to touch.
  • Enjoy!


Banana Pancakes

I’m all about minimal ingredients. I like these because they are simple and actually have some protein and healthy fat in them instead of an overload of carbohydrates. Enjoy!

  • 1 banana
  • 2 eggs
  • 2 T flour - optional (I usually use coconut flour)
  • Mix or blend ingredients together and cook on a greased griddle or skillet. This makes about 4 small pancakes. I usually triple or quadruple for my family of 5. Never hurts to have leftovers!

***If the banana is ripe enough, I find the pancakes don’t need any syrup (even though my kids always want syrup!). To make them Sugar Detox friendly, simply eat them plain or top with grass-fed butter, coconut butter or nut butter.

OPTIONAL PROTEIN BOOSTER: add a scoop of collagen or protein powder to the batter.

Lunch + Dinner:


clean Chicken Nuggets

  • 2 – 12 oz packages organic ground chicken (I find this near the frozen breakfast sausage)
  • 1 c. flour of choice (I use cassava flour, a gluten-free blend or this almond flour)
  • 1 egg
  • 1 tsp salt
  • 2 T grass-fed butter (per batch)

Melt 2 T. butter in a large skillet over medium to high heat. Combine the chicken, flour, egg and salt in a bowl. Use a small ice cream scoop to put nugget sized portions of  the chicken mixture into the skillet. Cook for approximately 7 minutes on each side. You will likely have to cook these in 2-3 batches depending on the size of your skillet. Add 2 T. butter to the skillet for each new batch.

5 Minute Authentic Salsa

  • 3 small Serrano peppers, stems removed
  • 1/2 medium white onion
  • 28 oz can whole peeled tomatoes with juice
  • 1.5 T. garlic salt
  • 1 bunch of cilantro tops
  • 3 T. white vinegar

Place peppers in a small bowl. Cover with water. Place a paper towel over the peppers and press into the water, covering the peppers. Microwave for 2 minutes. Add the cooked peppers and the rest of the ingredients into a blender. Blend 30 seconds - 1 minute (to desired consistency - chunky or smooth). Serve immediately or refrigerate until use. Serve with nonGMO tortilla chips.


2+3 Meatballs

 2 lbs your choice of ground meat and 3 seasonings: 1 tsp salt 1 tsp garlic powder 1 tsp onion powder. Mix all ingredients. Roll into small balls and bake at 400 degrees for 15-20 minutes. Leftovers are great in the lunchbox!


Homemade Cheese Sauce

  •  Melt 2 Tablespoons of grass-fed butter in a sauce pan over medium heat
  •  Add 2 Tablespoons of flour and whisk for 2 minutes (I use cassava flour or a gluten-free blend)
  •  Slowly whisk in 2 cups of whole organic milk (I've also used almond milk!)
  •  When it starts to bubble add 2.5 cups of shredded cheddar cheese and mix in til melted

Delicious poured over roasted potatoes to make "Irish Nachos"


Chicken Zoodle Soup

  • 6 celery stalks, diced
  • 3 large carrots, diced
  • 1 medium onion, diced
  • 2-3 cloves garlic, minced
  • 1 T butter
  • 8 cups chicken broth (homemade or organic)
  • 4-5 cups chopped chicken
  • 1 t salt (or to taste)
  • 1 t onion powder
  • 1 t dried parsley
  • 2-3 raw zucchini, spiralized

Regular Method:
Saute the veggies and garlic in butter until softened. Add the remaining ingredients (except the zoodles) and bring to a simmer. Serve soup in bowls and add a handful of zoodles to each bowl. The zoodles will soften in the hot soup but will not be too soggy.

Picky Kid Method: (this is the one I use)
Saute the veggies and garlic in butter until softened. Put 1/2 (or more) of veggies in blender and add 4 cups of warm broth. Blend until smooth. Pour back into pot and add remaining broth, chicken, and spices to the veggies. Bring to simmer. Serve soup in bowls and add a handful of zoodles to each bowl. The zoodles wiIl soften in the hot soup but will not be too soggy.
***If your kids are opposed to any veggie chunks, feel free to blend ALL of the veggies. Sometimes I blend half of the chicken with the veggies, too, which makes the broth creamier and even less chunky. The pickier the kid, the more you can blend.

Try zoodles as your pasta replacement!


Buttery Enchilada Sauce

  • 1 stick of Kerrygold or other grass-fed butter (so you can get Omega-3s, vitamins A & D, and CLA)
  • 4 T flour of choice (I use gluten-free)
  • 3 T chili powder
  • 1 tsp cumin
  • 1 tsp salt
  • 4 cups of bone broth (water is fine too, but bone broth upgrades the flavor and nutrients – like glycine and collagen which is great for bones, skin, hair, and nails!)

Melt butter in a sauce pot. Add flour and stir (as if you are making a gravy). Stir in the spices and slowly add the water. Simmer for 15-20 minutes or until slightly thickened.


roasted cauliflower soup with bacon crumbles

  • 1 package nitrate-free bacon
  • 1 onion, coarsely chopped
  • 2 heads cauliflower, coarsely chopped
  • 3 T olive oil
  • 10 garlic cloves, unpeeled
  • 5 c. home made chicken broth
  • 1 t. salt

Preheat oven to 350 degrees. Toss cauliflower pieces in a large bowl with 2 T. oil until well coated. Spread onto a large rimmed baking sheet and roast for approximately 45 minutes (or until lightly browned). Place the garlic cloves in a small ovenproof dish, drizzle with 1 T. oil and cover. Roast them along with the cauliflower for approximately 25 minutes. In the meantime, cook the bacon until crisp and then set aside. Saute the onions in the bacon fat until softened. Once garlic has cooled, squeeze the papery garlic skins to release the cloves. Put all 10 cloves in a food processor or high powered blender. Add the cauliflower, onion, and 4 cups of chicken broth, reserving one cup to add later (If this doesn’t all fit into your blender/processor at once, work in batches). Process until smooth. Pour into a soup pot and then stir in the remaining chicken broth and the salt. Bring to a simmer over low heat. Serve into bowls and top with crumbled bacon. Enjoy!


Clean Mac N Cheese

  • 1 cup cooked butternut squash (you can use fresh or frozen)
  • 1 T melted grass-fed butter (like Kerrygold or Organic Valley)
  • 1 cup grated grass-fed cheese (Kerrygold or Organic Valley)
  • 1 box cooked and drained elbow pasta

Blend the squash and butter together using a blender or immersion blender until smooth. Stir into the pasta. Stir the cheese into the pasta. Add salt and pepper to taste. Serve it up!

To make this a casserole: simply add 1/2 – 1 lb cooked ground beef into the pasta mixture. Sprinkle an extra cup of cheese on top and bake at 350 degrees for about 20 minutes.
Serve with a side of veggies and call it a meal!