Let’s talk about a hearty-tasty-paleo SOUP!


Hearty-Tasty-Paleo Chicken SOUP!

Would you believe me if I told you this soup was gluten free, dairy free, paleo AND Whole30 compliant?  I could add satisfying, delicious AND family-friendly.  Then, I would also tell you that it is pretty easy to make in the crock pot.  Okay, now I have your attention, right?

Here’s how easy it is.  Gather up the following ingredients:

  • 4 Tablespoons Organic Extra Virgin Olive Oil (<$1 at Herb Thyme)
  • 1 sweet onion, diced ($1 at Herb Thyme)
  • 4 cloves of Organic Garlic – minced (<$1 at Produce Depot)
  • 2 Organic Carrots – shredded (<$1 at Costco)
  • 3 stalks Organic Celery – chopped ($1 at Produce Depot)
  • 1 tsp Chili Powder
  • 1 tsp Cumin
  • Organic Crushed Red Pepper flakes to taste
  • Sea Salt & Fresh Cracked Pepper to taste
  • 1 lb.  Organic Boneless, Skinless Chicken Breasts – cut into 1/2 inch strips ($8 at Strack and Van Til)
  • 28 oz  jar Organic Tomatoes ($3 at Herb Thyme)
  • 10 oz can Ro*Tel Original Tomatoes ($1 at Strack and Van Til)
  • 32 ounces Organic Chicken Broth ($3 at Herb Thyme)

Heat your crockpot/slow cooker to high with olive oil and onions  place a dash of olive oil and cook until  translucent.  Add garlic, sea salt and pepper and pepper flakes.  Cook until soft, then add all of your remaining ingredients. Cover and let cook on low for 2-3 hrs.

Once the chicken is fully cooked remove the chicken to a cutting board and use 2 forks to pull chicken into shreds.  Place chicken back in pot and you are ready to serve.


  • 1 bunch of cilantro chopped fine (<$1 at Produce Depot)
  • 1 Organic Avocado – peeled, pitted and chopped ($2 at Strack and Van Til)

Top with avocado slices and fresh cilantro.  For extra flavor, squeeze some lime juice or melt ghee on top if you like 🙂  Serve hot and steamy and ENJOY!

Serve 8 people at under $3 per serving.


Oh – here is what the ingredients look like:


Salisbury Steak Dinner – Paleo Style


Paleo Salisbury Steak – Mushroom Gravy with Veggies on the Side

I found this seriously-delicious recipe for Salisbury Steak and Mushroom Gravy on the paleOMG.com website.  Loved it!  I served it up with organic baby carrots (cooked a small amount of water seasoned with ghee and dill) and some organic kale salad that was “massaged” with a bit of salt and organic olive oil.  They were the perfect compliment to the steak!

Take a peek at the original recipe at paleOMG.com.  My version was modified just a bit:

  • 1 lb. Organic, Grass Fed Ground Beef (@$5 at Aldi) – YES! Aldi
  • 1 Cage free Organic Extra Large Brown Eggs (<$1 at Meijer)
  • 1 Organic Garlic Clove, minced (<$1 at Produce Depot)
  • 1/2 Organic Onion, minced  (<$1 at Meijer)
  • 1/2 teaspoon Garlic Powder
  • 1/2 teaspoon Onion Powder
  • 1/2 teaspoon Sea Salt
  • 1/2 teaspoon Pepper
  • 1/2 teaspoon dried Thyme
Mix up all the ingredients for the steaks (above) into a large mixing bowl and use your hands to mix everything thoroughly. Form the meat into four oval patties. Cook in skillet about 3-5 minutes each side depending how thick you made them and how pink you want them inside.  Remove cooked patties and start the gravy:
  • 2 Tablespoons Organic Coconut Oil (< $1 from Herb Thyme)
  • ¾ cup Organic Beef Broth (@ $1 from Produce Depot)
  • ½ 6oz can Coconut Milk (@ $2 from Produce Depot)
  • 1 lb.  Organic Baby Bella Mushrooms, sliced  (@$4 at Meijer)
  • 1 Organic Garlic Clove, minced (<$1 at Produce Depot)
  • 1/2 Organic Onion, minced  (<$1 at Meijer)
  • 1/2 teaspoon Garlic Powder
  • 1/2 teaspoon Onion Powder
  • 1/2 teaspoon Sea Salt
  • 1/2 teaspoon Pepper
Add coconut oil, onions, and garlic to the pan and cook over medium-high heat. Let the onions cook until they become translucent. Add the rest of your ingredients including the coconut milk, broth, mushrooms and seasonings.  Mix together and let cook down a bit. Once the onions are beginning to soften, cover the pan and turn the heat down low to let cook, stirring occasionally.
“So tasty!” is the perfect description –
Many thanks to the folks at PaleoOMG.com
Serve 4 people at approx $5 per 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 Oven Braised Mexican Short Ribs


Oven Braised Mexican Short Ribs

I was craving some mexican flavors … and love every recipe I have tried from NomNomPaleo.com.  So, here it is:  my version of “Oven-Braised Mexican Beef” adapted from NomNomPaleo.com.

  • 2-3 pounds Beef Short Ribs ($14 from Meijer’s)
  • 1 Tablespoon Organic Chili Powder
  • 1½ teaspoons Himalayan Pink Salt
  • 1 Tablespoon Organic Coconut Oil (<$1 from Costco)
  • 1 Organic Onion – sliced thin (@$1 from Meijer)
  • 6 garlic cloves, peeled and smashed
  • ½ cup roasted salsa (@3 from Meijer)
  • ½ cup Organic Vegetable Stock (@ $5 from Produce Depot)

Preheat oven to 300°F with the rack located in the lower middle.  Melt fat over medium heat in a large, oven-proof dutch oven.  Add onions… …and sauté until transluscent.  Stir in tomato paste and fry for 30 seconds……before tossing in garlic……and beef seasoned with chili powder, and salt.  Toss well.  Next, pour in salsa and stock, and bring to a boil.  Cover pot and place in oven for 3 hours or until beef is tender.  Taste for seasoning and adjust if necessary. (At this point, you can store the beef in the fridge for up to 4 days and reheat right before serving.)

Serve 4 people at approx $6 per serving.


I used the pan juices to cook up some organic veggies as a side:  1 leek, 1 red pepper, 1 yellow squash, 1 zucchini squash.  They tasted fabulous!

You can top with cilantro and radishes, quacamole, etc.  if you’ve got ‘em.

Paleo Spaghetti Squash with Bolognese


Spaghetti Squash with Bolognese

When that craving for noodles or pasta hits … I find myself a spaghetti squash and am soon satisfied.  It’s a little twist on the traditional family recipe, but I really don’t miss the pasta!!

  • 1/2 Green Bell Peppers – chopped  (@ $1 from Meijer)
  • 1/2 Red Bell Peppers – chopped  (@ $1 from Meijer)
  • 1/2 Organic Onion – chopped (@ $1 from Meijer)
  • 1.25 lb. Organic Ground Bison (@ $12 from Meijer) – or Ground Beef
  • 12 oz. Organic Tomatoes Diced (@ $2 from Meijer)
  • 24 oz. Organic/Non-GMO Pasta Sauce ($7 from Produce Depot)
  • 1 t Sea Salt
  • Black Pepper to taste
  • Italian Seasoning
  • 1 Small Organic Spaghetti Squash – halved and cleaned (@$2 from Produce Depot)

Preheat oven to 350 F.  Prepare baking dish or cookie sheet with parchment paper.  Place squash cut-side down and bake for 1 hour.

While squash is cooking, brown ground beef or bison in a large skillet with peppers and onions.  Continue cooking until  vegetables are soft.  Add tomatoes, pasta sauce and spices.  Simmer on low 30-45 minutes.

When squash is cooled just enough to handle, use a fork to “scrape” the noodles into a serving dish.  Top with warm bolognese sauce.  Season with Italian seasoning and enjoy!

Serve 6 people at approx $5 per serving.

Grandma’s Pot Roast Gone Paleo!


Grandma’s Pot Roast

Well, I don’t remember Grandma Bobbie making this recipe in the crockpot (which I do) or using “ORGANIC” ingredients … but I can tell you she still enjoys when I bring a batch over for her and Grandpa Glenn to sample.  I added the potatoes just for her – because she is not yet a believer in the paleo diet.  But, she is embracing my passion for organic foods.  Yay, Grandma!

  • 2 Organic Onion – quartered (@$2 from Meijer)
  • 1.5 lb Organic Beef Pot Roast (@ $12 from Strack and Van Til)
  • 4 cups Organic Beef Broth (@ $5 from Produce Depot)
  • 1/2 lb Organic Carrots – cleaned and halved (@ $1 from Costco)
  • 3 Organic Golden Potatoes – cleaned and quartered (@ $2 from Herb Thyme)
  • 1 t Sea Salt
  • Black Pepper to taste

Place onions on bottom of crock pot and cover with broth.  Place pot roast on top and season to taste.  Cook on low for 4.5 hours.  Add carrots and allow another hour at low.  Add potatoes and cook for 30 minutes more.  Total cooking time: approx 6 hours

Serve 6 people at approx $4 per serving.

Paleo Bacon Wrapped Chicken Thighs

This is a really easy – and really tasty entree … inspired by a recipe found on paleodish.com
  • 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!