Monday, June 30, 2014



1 bag frozen spinach, thawed 
1 TBSP coconut oil
1 lb. ground bison1 lb. ground turkey (you can use any meat or mix of meats that you want here -- turkey, chicken, beef, pork, bison.. options are endless!)
1 TBSP black pepper
1/2 TBSP dried oregano
1/2 TBSP dried basil
1/2 TBSP dried thyme
1/2 TBSP Garlic Powder
1/2 TBSP chili powder
1/4 C Franks Red Hot (or your favorite Hot Sauce)

Put the thawed spinach in a strainer and press to remove the excess water from the spinach. This will make your life easier later and prevent you from getting a soggy mush at the end.
Preheat a large skillet over medium-high heat and add coconut oil
Add in the meat and mix well so that your two different meats are combined then distribute across the pan so that it cooks evenly
Continue stirring and chopping up the meat as it cooks
When the meat is just over halfway cooked, add in the pepper, herbs and spices
Mix well and continue cooking
Once the meat is fully cooked, reduce the heat to medium and drain the fat as needed
Return the skillet to the medium heat and add the drained spinach to the pan and mix well. 
Add the Frank's Red Hot to the pan and mix some more
Cook for another 3 minutes or so to heat the sauce and spinach
Turn off heat and let mixture stand for stand for at least 5 minutes in the skillet to allow flavors to meld together

This is a great way to add in some flavor variation and color to your standard ground meat. It also allows you to sneak in a few extra greens :) Just like the other ground meat recipes in my site, feel free to play different seasonings based on what you have in your cabinet. 

1.5oz of ground meat  = 1 Protein Block

Monday, June 16, 2014



2 Hake fish fillets, you can also use any other white fish (tilapia, cod, etc)
1/2 TBSP blackening seasoning *See my note below on how I make my own
1/2 TBSP coconut oil
2 cloves garlic, minced

*Blackening Seasoning Mix:
This is a great seasoning that I will toss into a lot of my meat and fish recipes so I just make a big batch and keep it handy. 

2 tsp cumin
2 TBSP paprika
2 TBSP black pepper
2 TBSP onion powder
2 TBSP garlic powder
2 1/2 TBSP dried thyme
2 tsp cayenne
1 TBSP dried oregano
1 tsp ground nutmeg
salt to taste

Mix these all up and store in a spice jar for frequent use!

Clean and dry your fish and cover both sides of the flllet with the blackening seasoning. 
Preheat a skillet over medium high heat, add in the coconut oil and garlic. 
Cook for a minute or two until the garlic begin to sizzle.
Add the fish to the pan, I use a basting brush to help make sure all of the garlic is either under or on top of the fish -- don't want to miss out on that flavor!
Cook for 3-4 mins per side, Turn off the heat and let rest in the pan for 5 mins.

This was my second attempt at the Hake fish and I was much happier with the result. The first time I baked it in the oven but I really didn't like the texture of it. I decided to try cooking it on the stove top before I decided Hake wasn't for me and this was a much better means of cooking the fish. Hake is light and flaky so in oven I felt that it almost got soggy but with the recipe the texture of the fish was MUCH better, more of what a white fish should be :)

1.5oz of fish = 1 Protein Block

Sunday, June 15, 2014



4 carrots, cut into matchsticks
4 parsnips, cut into matchsticks
Coconut oil spray (or coconut oil)
1 TBSP Garlic Galore Seasoning from Wildtree


Preheat the oven to 365 degrees. Cut the carrots and parsnips into similarly sizes pieces so that they will cook evenly, I have found that a matchstick-ish size is best. Coat a large baking sheet with coconut oil and add the carrots and parsnips to the pan and add a little more coconut oil to cover the veggies. Add the Garlic Galore** seasoning and stir the ingredients in the pan to get the seasoning distributed. Arrange the carrots and parsnips in an even layer on the pan before putting in the oven to roast. Let them roast in the oven for about 20 mins, stir/flip them at least once but twice wouldn't hurt either.

**If you don't have access to the amazingness that is Wildtree, sub in a mix of 1/2 tsp garlic powder, 1/2 tsp onion powder, 1 tsp dried basil 1 tsp dried parsley, 1/2 tsp dried chives, sea salt to taste

Another super easy recipe for simple but flavorful veggies. Carrots and parsnips have always been two of my favorite veggies to roast together and the Garlic Galore seasoning just takes it to the next level without any added effort. Enjoy!

3oz of veggies = 1 CarbBlock

Saturday, June 14, 2014



1 head of cauliflower
1 TBSP of coconut oil
1 TBSP Garlic Galore Seasoning from Wildtree
1 tsp ground pepper


Ricing the cauliflower
I chopped my head of cauliflower into small florets and tossed them into the food processor in manageable batches to grate it. This takes a little bit of patience -- but if you put too much cauliflower into the machine it doesn't chop it properly. I promise it's worth taking the time here, otherwise you will be picking large pieces of cauliflower out of your 'rice' anyways. Also, careful not to over-process the cauliflower in the processor, you just want to let it run long enough to chop it up. If you let it go too long it will get kind of mushy. As I finished each batch of the cauliflower in the processor I transfer it to a large mixing bowl until I have the whole head of cauliflower chopped. If you don't have a food processor, you can still grate the cauliflower and get the same result.. BAM!

Once you have the cauliflower 'riced' and ready to go, preheat a large skillet over medium heat and add the coconut oil. When the oil is melted, add in the cauliflower 'rice', top with the Garlic Galore Seasoning blend** and black pepper. Mix it all up with a spatula to distribute the oil and seasoning throughout the cauliflower. Let this cook for about 10 mins over medium heat and stir it every couple minutes or so to make sure it cooks evenly. WA-LA!

**If you don't have access to the amazingness that is Wildtree, sub in a mix of 1/2 tsp garlic powder, 1/2 tsp onion powder, 1 tsp dried basil 1 tsp dried parsley, 1/2 tsp dried chives, sea salt to taste

I've always been hesitant to make my own cauliflower 'rice' because I felt like getting out my food processor and then cleaning afterwards was a pain. I decided to take the time today and give it a go and let me tell you.. TOTALLY WORTH IT. I dare you, try not to eat it all in one sitting, this is a challenge I almost failed. And guess what, I have a dishwasher so I put the food processor bowl in there and it's going to do the clean up for me :) Learn from my mistakes don't let cauliflower 'rice' intimidate you too, it's super easy to make and absolutely delicious! 

3/4 cup = 1 Carb Block *estimation*