Honey Chipotle Turkey Meatballs

I cannot wait to try these, they are such a great change from the normal heavy meat ball.  So many different options on how to use these as well!  You could also use this marinade on chicken or fish.

Ingredients- Meatballs:

  • ground turkey breast
  • 1/2 yellow onion diced
  • 2 garlic cloves, minced
  • salt/pepper

Mix all together and form in to meatballs.

Ingredients- Marinade:

  • 2 tbsp honey
  • 1-2 tbsp chopped chipotle chiles in adobo sauce (these are salty, but so little over so many meatballs is fine!)
  • 2 tsp cider vinegar

Mix all together, and coat each meatball in sauce.

Heat a bit of EVOO in a skillet and place meatballs over medium heat, turning frequently, until browned and cooked through.  About 10-12 minutes and covered between turnings.


Crisp Apple Pie

Almost done:)


Crisp Topping:

  • 1/2 cup walnuts, chopped
  • 3 tbsp ghee or butter, melted
  • 2 tbsp raw honey
  • salt
  • 1 cup plain rolled oats
  • 1/2 cup coconut or almond flour

Pie Filling:

  • 3 large honeycrisp apples (organic if possible, may need 4 since organic are smaller)
  • 2 tbsp ghee or butter, melted
  • 3 tbsp raw honey
  • 1 tsp cinnamon

Oven to 350- use an apple slicer to divide apple into 8 pieces and then slice them again to make 16 skinny pieces. Toss apples in all filling ingredients, pour into pie baking dish.

Combine crisp topping ingredients and pour over apple mix.  You can always make more topping if you want!

Cover with foil and bake for 20 min, uncover and let bake an additional 5!


Gluten Free Chocolate & Vanilla Marble Cake

Last but not least….dessert:) I know the tradition is pie (which we do), but I have been dying to post this recipe that I adapted a few years ago from Fine Cooking. It is AMAZING.

Keep in mind…just because I am posting this– a healthier version of dessert, does not mean you can eat the entire thing:) Always in moderation, just much better ingredients than most dessert!

Vanilla Batter:

  • 8oz organic full fat cream cheese (room temp)
  • 2/3 cup maple sugar
  • 1 large egg
  • 1 tsp pure vanilla extract

Combine all ingredients and beat until smooth, set aside.

Chocolate Batter:

  • 10oz bag of dark chocolate chips- you can also break up bars of dark chocolate, goal is 70% or higher!
  • 8tbsp ghee or unsalted organic butter
  • 3 large eggs
  • 1/3 cup maple sugar
  • 1tbsp dark rum
  • 1tsp pure vanilla extract
  • pinch of salt
  • Raw Cacao powder for dusting

Melt the chocolate and ghee/butter in a large bowl, whisk until smooth and let cool for a few min. Add other ingredients and beat until smooth, 3-4 min.

Putting it all together:

Pour half the chocolate batter in the bottom of a greased (olive oil spray works well!) 9 inch round pan. Alternate adding spoonfuls of vanilla and then chocolate- take a knife and swirl the two together. Make any design you like:)

Bake on 300 until a tooth pick comes out gooey but not liquid about two inches from the edge, 40-42 min. The top will be puffed and slightly cracked. Let cool for an hour. Loosen cake from pan by tapping, flip onto cutting board or baking sheet. Dust bottom of cake with cacao powder, flip back over and ENJOY:)

Asparagus Coconut Chicken

Ingredients: (double triple quadruple if needed!)
  • 1 large chicken breast
  • 1/3 cup almond meal/flour or coconut flour
  • 3 tbsp. sweetened shredded coconut
  • 1/2 tsp. garlic powder
  • Salt & pepper, to taste
  • 1/2 tsp. minced garlic, 1 clove
  • 16 asparagus spears
  • 1 large egg white
  • Preheat oven to 375 degrees F. Coat a skillet with non-stick cooking spray and place over medium heat. Once the pan has heated, add the garlic and asparagus and cook until the asparagus brightens in color- approximately 3-5 minutes. Season with salt and pepper, to taste.
  • Slice the chicken breast down the middle and then into four pieces.  Using a meat mallet, pound each chicken breast to thin in out enough to wrap around four asparagus spears.
  • Place the egg white into one bowl and the coconut, almond meal, and garlic powder into a second bowl. Dip each side of a chicken breast into the egg white, dredge both sides through the almond mixture, and lay flat on a plate.
  • Place four asparagus spears onto the edge of the chicken and roll. You can use a toothpick to hold it shut if need be.
  • Continue this process with the remaining chicken breasts. Spray a 9 x 13 baking dish with non-stick spray and place each chicken roll evenly apart. Season with salt and pepper, to taste.
  • Bake for 23-25 minutes and enjoy!

Grilled Mango & Real Food Challenge!

Grilled Mangos with Jalepenos

Memorial Day is not only an important American holiday but the beginning of grill season! This is an awesome side to any dish.

3 Mangos, peeled and sliced into flat pieces
2 jalepenos, sliced
Cilantro, chopped
1 lime
1/2 cup plain green yogurt mixed with 2tbsp coconut milk (regular milk okay too)


After slicing, drizzle each mango slice on each side with EVOO, sprinkle with salt, pepper and cayenne.

Grill one side then flip for about 2-3 minutes total or until there are grill marks on each side.

Place mangos on serving tray and squeeze lime, drizzle Greek yogurt mixture, and too with jalepenos and cilantro!

Anti-Depression Foods: Carbohydrate List

Carbohydrates are often the volume filler that makes you feel you’ve had a satisfying meal. There are three categories of carbs: sugar, starch, and fiber. You generally want to aim for the more complex, less processed carb sources. The problem is that simpler carbs– like white flour and sugar—process too quickly, sending the body in to a high and low blood sugar swings that can take your moods with them.

Some crash weight-loss diets call for low-carb/no-carb diets and, while they may be effective for weight loss, few people can adhere to such a diet. Also, the long-term effects of such a diet are unknown. Your anti-depression foods diet can include a comfortable selection of carbs, but aim for the healthier carbs (low glycemic index/ glycemic load foods). Generally speaking, avoid the more highly processed foods—particularly wheat flour and sugar. Lay off fried potatoes completely (really high in Omega-6) and aim to substitute potatoes often with a variety of healthier carbs, such as whole grain rice,…

Try whole wheat pasta, too (or, at least, partly whole wheat).

These days, carbs are less often categorized as “simple” or “complex” than with a new system, the GI/GL indices. The glycemic index (GI) and the glycemic load (GL) attempt to better distinguish the favorable and unfavorable traits of carbohydrate foods. High index numbers on both scales indicates a bad carb. A low GI number is below 55. High is 70 or above. A low GL number is below 10. High is 20 or above.

Glycemic Induces and Levels of Various Carbohydrate Foods

Food Serving Size (ounces) Carbs (grams) Glycemic Index(GI) Glycemic Load
Cornflakes breakfast cereal 2 oz 47.25 g 79 Low 20 High
Grapenuts™ breakfast cereal 2 oz 41.58 g 75 High 16 Medium
Raisins 2 oz 41.58 g 64 Medium 28 High
Nutella®, chocolate hazelnut spread 2 oz 34.02 g 30 Low 4 Low
Microwave Popcorn, butter flavor, 50% reduced fat 2 oz 31.18 g 67 Medium 7 Low
Prunes, pitted 2 oz 31.18 g 29 Low 10 Medium
Chocolate, dark 2 oz 29.48 g 23 Low 6 Low
Flour tortilla 2 oz 29.48 g 30 Low 8 High
Popcorn 2 oz 28.35 g 55 Medium 6 Low
Corn tortilla 2 oz 27.22 g 30 Low 12 Low
Pita bread, whole wheat 2 oz 26.46 g 56 Medium 8 Low
Bran cereal, high fiber breakfast cereal 2 oz 22.68 g 43 Low 5 Low
Whole wheat bread 2 oz 22.68 g 52 Low 6 Low
Multigrain bread 2 oz 18.90 g 80 High 8 Low
Whole wheat pasta 2 oz 15.75 g 58 Medium 29 High
Spaghetti, white, boiled 2 oz 15.12 g 33 Low 16 Medium
Rice pasta, gluten-free 2 oz 14.80 g 51 Low 24 Low
Pancakes, whole wheat flour 2 oz 14.17 g 80 High 16 Medium
Long grain rice quick-cooking 2 oz 13.99 g 68 Medium 25 High
Yam, peeled, boiled 2 oz 13.61 g 25 Low 9 Low
Nuts, cashew 2 oz 13.61 g 25 Low 3 Low
Sweet potato 2 oz 12.85 g 48 Low 16 Medium
Whole wheat spaghetti, boiled 2 oz 12.60 g 42 Low 17 Medium
Brown rice 2 oz 12.47 g 66 Medium 22 High
Blackeye peas 2 oz 11.34 g 33 Low 10 Medium
Sweet corn 2 oz 11.34 g 55 Medium 9 Low
Potato, white with skin, baked 2 oz 10.21 g 69 Medium 19 Medium
Banana, under-ripe 2 oz 9.92 g 30 Low 6 Low
Black beans 2 oz 9.45 g 20 Low 5 Low
Kidney beans 2 oz 9.45 g 19 Low 5 Low
Hamburger, lean beef 2 oz 8.99 g 66 Medium 17 Low
Ripe plantain, peeled, boiled 2 oz 8.98 g 66 Medium 13 Medium
Pinto beans 2 oz 8.69 g 33 Low 8 Low
Hot oat cereal (30 g) prepared with 125 mL skim milk 2 oz 8.41 g 40 Low 9 Low
Peanuts 2 oz 7.94 g 13 Low 1 Low
Apple, raw 2 oz 7.56 g 40 Low 6 Low
Butter beans 2 oz 7.56 g 36 Low 7 Low
Instant mashed potatoes 2 oz 7.56 g 80 High 16 Medium
Pineapple, raw 2 oz 7.56 g 33 Low 13 Medium
Papaya, raw 2 oz 7.09 g 60 Medium 9 Low
Lentils 2 oz 6.80 g 29 Low 5 Low
Pear, raw 2 oz 6.14 g 33 Low 13 Medium
Peach, raw 2 oz 6.14 g 28 Low 4 Low
Carrots, raw 2 oz 5.67 g 16 Low 1 Low
Kiwi fruit, raw 2 oz 5.67 g 58 Medium 7 Low
Apricot, raw 2 oz 4.25 g 34 Low 3 Low
Strawberries, fresh, raw 2 oz 1.42 g 40 Low 1 Low
Watermelon, raw 2 oz 2.83 g 72 High 4 Low
Split peas 2 oz 5.67 g 25 Low 3 Low
Carrots, peeled, boiled 2 oz 3.54 g 33 Low 2 Low
Pumpkin, boiled in salted water 2 oz 2.83 g 66 Medium 12 Medium