Nourishment on the Road!

Summertime is travel-time for many people … and I was no exception this Summer.  My travels took me to Colorado to celebrate the 4th of July events in the Denver/Boulder area.  At first, I was quite concerned that it would be difficult to make healthy choices on the road – but (in fact) I am happy to report that “it was not difficult at all”!

Here is a quick look at what nourishment on the road looks like to me:



  • Poached Eggs with veggies, avocado and fresh fruit (the Buff in Boulder, CO)
  • Bacon, Eggs and fresh berries (The JW Marriott, Boulder, CO)
  • Bacon, Eggs and fresh fruit (the Buff in Boulder, CO)


  • House Salad with 1/2 Turkey/Bacon/Avocado sandwich “deconstructed” (The Rock Ship Grill at the Red Rocks Amphitheater, Morrison, CO)
  • Flatiron Steak Salad [no potato, no cheese, dressing on the side] with fresh avocado (the ModMarket, Longmont, CO)


  • Herb Crusted Wild Salmon with sage-cauliflower puree and roasted root medley (Blooming Beets Kitchen in Boulder, CO)
  • “Barker Burger” Grass Finished Bunless Burger with sage-cauliflower puree and Swiss Chard medley (Blooming Beets Kitchen in Boulder, CO)
  • The Elk Burger with Bacon and Avocado [no bun]  (Wapiti Restaurant & Pub in Estes Park, CO)


  • Raw macadamia nuts, pistachios and coconut flakes – a sort of trail mix that traveled with us everywhere we went (Sprouts Supermarket in Boulder, CO)
  • Water, water and more water!
  • Yes  … coffee, too!!!

See how easy that was?  whew!!!!

Breakfast – to go!

Bacon & Eggs in a Pepper Ring

Bacon & Eggs in a Pepper Ring

Looking for a breakfast that you can prepare the night before – and have ready to take to an early work day?  I think this is one for the books.

I always like to make only ONE BIG MESS in my kitchen.  I just hate the clean up.  And so, I will cook the whole package of bacon whenever possible.  In this case, there were about 10 strips to cook.

  • 1 package DaBecca Uncured Apple Smoked Bacon ($5 at Produce Depot)
  • 1 large Organic Red Pepper – cut into 8 rings ($2 at Produce Depot)
  • 8 Cage free Organic Extra Large Brown Eggs (@$3 at Meijer)

Cook up your bacon on a large flat skillet … trying very hard not to sample too many as you are cooking!  Pour off and save excess bacon grease, leaving enough on your skillet to fry the eggs.  Heat skillet to medium-high heat, then place pepper rings on skillet and break one egg into each ring.  Cook until firm on bottom.  Flip and cook until egg is cooked through.

Package up into 4 Ready to Serve Breakfasts.  You’ll be glad you did when you have to rush out in the morning!

Serves 4 people at about $2.50 per serving.

Sometimes it’s the Simple Things!



Even though it’s not so simple to say … these “Bacon-Pepper-Pineapple-Poppers” are a simple crowd pleaser!  They are – without a doubt – one of the best appetizer treats you can add to your cookbook whether you are eating paleo or not.

I got the original recipe from  Here is my quick change-up to make a dozen little crowd-pleasing poppers:

  • 12 chunks (about 1″ each) of fresh pineapple (@ $2 at Meijers)
  • 1 ancient sweet bell pepper – cut to 1″ squares (@ $1 at Meijers)
  • 6 slices of Applegate Farms bacon – cut in half lengthwise (@$3 at Meijers)
  • Smoked paprika
  • 12 Toothpicks

Preheat the oven to 375F . Cover a baking sheet with parchment paper.  Stack one chunk of pineapple on top of  square of pepper.  Wrap the bacon around (ends at the bottom) and secure with a toothpick.  Arrange on the baking sheet and dust with smoked paprika.  Bake for 25 min or until the bacon is crispy and the peppers are softened.

Really – these are so simple and delicious, you will make them for every special occasion!  Enjoy!!

Each popper costs about $.50

You might think you can just eat two … but, even if you eat 4, that is $2/serving 🙂

What’s for Breakfast?

One of the biggest changes I made in my diet was what I eat for breakfast.  I was one of those “healthy kids” who ate oatmeal and fresh berries almost every day.  Now it’s eggs and veggies for me – EVERY DAY!  Oh, and black coffee, too 🙂  But, No grains and no milk or cheese. That’s right.  No cereal, no toast with butter, no muffins.

Why give all that up?  For me it was finding great tasting and nourishing food that led to lower cholesterol and better health – REALLY!!!   My triglycerides went from 311 to 147 in a very short time (no kidding).  And I no longer get hungry an hour or two after I eat.  And my blood sugar and energy is stable.  Guess what?  I feel SOOOO much better!

This past year I made eggs nearly every morning – and never got bored, because I changed up the “sides” all the time.  I always use organic free-range eggs.  And I cook them in a paleo-approved healthy oil (organic coconut oil is my favorite, but I also use ghee or bacon grease from my nitrite free bacon – sugar free when I can find it).

Many days I use veggies from last night’s dinner and scramble them up.  Other days, I throw a handful of fresh spinach into the skillet and serve my eggs on top.  Here are a week’s worth of ideas to get you started on your next breakfast creation:


A week’s worth of breakfasts

Every day there is an opportunity to change the current of your life; to improve your life spiritually, mentally and physically – and each new day provides an opportunity to feed yourself with healthy nutritious foods.  Let’s make 2014 a year filled with improvement every day.

All the best to you in 2014!

Paleo All Natural Pork Chop Dinner Tonight – so Simple!


Paleo All Natural Pork Chop Dinner

I found some Coleman, Natural Bone In Pork Chops on my last shopping trip – and found a great recipe that is oh so simple!

  • 4 Coleman Natural Bone-in Pork Chops (@ $19 at Meijer)
  • Organic Garlic Powder
  • Sea Salt and Fresh Ground Black Pepper
  • Smoked Paprika
  • Organic Coconut Oil

I seasoned the chops up, let them set while I prepared my sides and then fried them up in my iron skillet.  Serve with greens (I sautéed fresh organic spinach and leeks in the pan juices) and added a simple “Smashed” Cauliflower – steamed and then seasoned with Grass-Fed Butter. YUM!

And now I am nourished – AND I have time for the holidays!!!

Click here for the original recipe from MMM Paleo:

Serves 4 very hearty appetites @ $4 each

Paleo Bacon Wrapped Chicken Thighs

This is a really easy – and really tasty entree … inspired by a recipe found on
  • 2 T Organic Coconut Oil (<$1 from Costco)
  • 2 T Balsamic Vinegar (<$1 from Costco)
  • 6 Organic Chicken Thighs (@ $6 from Costco)
  • 1/2 Organic Onion – chopped (@$1 from Meijer)
  • 3 Cloves Garlic – crushed
  • 4 Baby Bella Mushrooms – diced (@$1 from Meijer)
  • 6 Slices of Coleman Natural – Uncured Hickory Smoked Bacon (@ $3 from Costco)
  • 1 t Sea Salt
  • Black Pepper to taste
  • 2 T Organic Coconut Oil (<$1 from Costco)
Preheat oven to 350 F.  Prepare 9 x 13 baking dish with 1 T coconut oil.  Combine remaining oil with vinegar, onion, garlic, mushrooms and spices in a large mixing bowl.  Add chicken thighs and mix well, massaging the mixture into the chicken pieces.  Remove each chicken piece from the bowl and wrap with a slice of bacon so that bacon covers the chicken completely.  Place in baking dish in a single layer with loose ends on the bottom of the dish.  Pour remaining marinade over the chicken and bake for 45 to 60 minutes until juices run clear and bacon is cooked.  You may want to pop them in the broiler for a couple of minutes if you prefer crispy bacon 🙂
Serves 4 people at approx $3 per serving.
I served this entree with a very easy broccoli slaw:
Broccoli Slaw

Broccoli Slaw

Mix 2 T Organic Apple Cider Vinegar with 2 T Olive Oil and 2 t Brown Mustard to make dressing.  Combine dressing with Organic Broccoli Coleslaw and enjoy!

Organic Paleo Broccoli-Cauliflower Soup!

Broccoli Cauliflower Soup

Broccoli Cauliflower Soup

Last week I made a fabulous Broccoli-Cauliflower Soup (inspired by Practical Paleo).  If you haven’t purchased this great cookbook, you should do so right now!  It is one of my “GO-TO” sources and is available at amazon (among other places).

Did I say that the soup was eaten so fast – I quickly had to make another batch … keep this recipe handy 🙂

  • 4 Cups Organic Broccoli – chopped (@ $2 from Meijer – on sale this week)
  • 4 Cups Organic Cauliflower – chopped (@ $5 from Produce Depot)
  • 4 cups Organic Chicken Broth (@ $5 from Costco)
  • Organic Garlic Granules
  • 2 T Ghee or “Grassfed” Butter
  • 2 t Sea Salt
  • Black Pepper to taste
  • 6 Slices of Coleman Natural – Uncured Hickory Smoked Bacon (@ $3 from Costco) – chopped

Steam broccoli and cauliflower with 1 cup water in a large covered pot over medium heat.  Add garlic powder, salt and pepper.   Add half the broth, and use immersion blender to liquefy the vegetables.  Add remaining broth and continue blending until soup is desired consistency.  Season with butter, salt and pepper.  Serve warm with chopped bacon on top – and fresh herbs if you have them!

Serve 6-8 people at approx $3 per serving.