DIRECTIONS FOR FRANKENPOPS: When you slice the banana, cut it in 4s. Use the straight edged cuts for Frank. He will thank you later for it. You will yield 2 per banana (save the ends for Willy). Put the stick into the banana and freeze for a good 20 minutes. While the bananas are freezing, take the almond slice and make a scar pattern on it using the edible writing pen. Slice the fig in 3 pieces, slicing across the narrowest part of the fruit. You can use the top and bottom parts for 2 different Franks. Gently scoop out the fig guts and with your fingers, again gently stretch out the fig so it will fit on top of the banana slice. Melt vegan white chocolate chips and drop coloring to get the green hue you want. My chocolate ended up being too watery (I used a little rice milk to melt it) and so it didn’t really stick. I kinda like how it worked out, however. Do as you please! Take bananas out of the freezer and dip into chocolate. Work fast because the choco gets difficult to work with as it cools. Place eyes, scar, sunflower seed…

Teriyaki Pineapple Chicken “Rice” Bowl

Teriyaki Pineapple Chicken "Rice" Bowl Ingredients 1 head of cauliflower 1 Tbs coconut oil 1 can of pineapple chunks in pineapple juice 2 cups of cooked, chopped chicken 1 garlic clove chopped 1/4 cup coconut aminos 2 tsp ground ginger 1 and 1/2 Tbs raw honey 1/4 cup of water 3/4 cup of pineapple juice (from the can of pineapple) 2 Tbs arrowroot powder Method Step 1 1. Heat 1 Tbs coconut oil in a large skillet on low heat. Step 2 2. While that is melting roughly chop the cauliflower, place it in the food processor, and pulverize until it is rice like in texture. Step 3 3. Put the cauliflower rice in the skillet with the coconut oil and turn the heat up to medium. Cook for 10-12 minutes stirring occasionally. Step 4 4. Add all the Paleo teriyaki sauce ingredients (all remaining ingredients except for the chicken and pineapple) together (adding the arrowroot powder last) in a saucepan over medium heat and mix well. Step 5 5. Turn the heat up to high, until the sauce begins to bubble and thicken , then reduce back to medium. Cook 1-2 more minutes or until it becomes thick. Step…

Chicken Pizza Casserole

Chicken Pizza Casserole Ingredients 2 lbs pastured chicken thighs (boneless work best for this recipe) 2 cups organic tomato sauce handful or so of pepperoni, cut into chunks About a Tbsp of mixed spices. I used garlic and Italian seasonings. 2 cups grated mozzarella cheese Method 1. Preheat oven to 400 F. Place chicken in a casserole dish large enough for single-layers of chicken thighs and sauce to be added. 2.  Add the pepperoni chunks, spreading evenly over the chicken. 3.  Mix your chosen spices with your tomato sauce. Spread the sauce over the pepperoni and chicken. 4.  Top the sauce with the grated cheese. 5.  Bake at 400 degrees for approximately 40-45 minutes. Let cool for a few minutes before serving. Enjoy!

Super Spicy Crockpot Chorizo Chili

Super Spicy Crockpot Chorizo Chili Ingredients 1 pound of grass fed beef 2 fresh chorizo sausage links, casings removed (about 1/2 pound) 1 yellow onion, diced 1 teaspoon of minced garlic 2 chipotle peppers in adobo sauce, chopped (omit if you want the chili less spicy) 1 15 oz. can of tomato sauce 1 can of rotel, spicy was used but you can limit heat by using mild 1 15 oz. can of diced tomatoes 2 Tablespoons of chili powder 1 Tablespoon of cumin Salt and pepper to taste avocado, red onion, and cilantro optional for garnish Directions: 1. In a medium skillet brown off beef and chorizo. 2. Drain and toss into a crock pot 3.  In the same skillet add 1 tsp of fat and cook the onions and garlic just until the onion get a bit of color. You can skip this step if you like and just throw it into the crock pot. I just like giving the onions a bit of color before putting them in the crock pot. 4.  Add remaining ingredients, stir together, and cook on low for 8 hours or high for 4-6. 5.  Garnish with diced avocado, minced red onion, and cilantro

Crock Pot: Mocha-Rubbed Pot Roast

Mocha-Rubbed Pot Roast - In the Crock Pot Ingredients:  For the mocha rub (you will have extra): 2 Tablespoons finely ground coffee beans 2 Tablespoons smoked paprika 1 Tablespoon black pepper 1 Tablespoon cocoa powder 1 teaspoon Aleppo pepper (or sweet paprika) 1 teaspoon chili powder 1 teaspoon ground ginger 1 teaspoon salt For the roast: 2 lb. beef roast (any kind…I used grass-fed chuck) 1 cup brewed coffee (I used Chameleon Cold-Brew) 1 cup beef broth 1/2 an onion, chopped 6 dried figs, chopped 3 Tablespoons balsamic vinegar Directions:  Prepare the mocha rub by mixing together the finely ground coffee, smoked paprika, black pepper, cocoa powder, Aleppo pepper (sub: sweet paprika), chili powder, ground ginger and salt in a small bowl. You won’t use the entire batch if you’re making a 2 lb. roast. It stores well in an airtight container. Pat the beef roast dry with a paper towel. Spoon 3-4 tablespoons of the mocha rub mixture over the roast and rub it in well with your hands – my preferred method. Or, place the roast and 3-4 tablespoons of mocha rub in a plastic ziplock bag and shake until it’s evenly coated.  Combine the brewed coffee, beef broth,…

Spinach & Beef Frittata

Spinach & Beef Frittata You can use any type of ground meat you’d like. Since ground meat can be fattier than other cuts,  try to stick to higher quality when you can. Experiment with different types of veggies, too! Prep time: 10 min     Cook time:  30 min     Makes: 1 skillet Ingredients: 10 eggs, beaten 2 teaspoons smoked paprika 3/4 teaspoon sea salt 1/2 teaspoon of black pepper 8 to 12 oz. of raw ground grassfed beef 1 small onion, diced 4 oz. package of shiitake mushrooms, sliced 10 oz. package of frozen chopped spinach, defrosted and excess moisture squeezed out 1 tomato, sliced Directions: Preheat the oven to 350°F (~175°C). In a large bowl, beat the eggs together with the smoked paprika, salt and pepper. Set aside. In a large cast iron skillet over medium high heat, saute the meat until it’s cooked through. Add the onion and mushrooms and saute until they are softened and slightly tender. Add the defrosted and drained spinach. [Hint: start the spinach defrosting in the microwave after you preheat the oven so you aren't waiting for it to be done. You need to drain this well by squeezing out the extra moisture or your frittata will…
Yogurt Herb Dip

Yogurt Herb Dip

YOGURT HERB DIP healthy alternative to ranch dressing... Ingredients 3/4 cup  cottage cheese  1/2 cup  plain yogurt, whole milk  1 tbsp  fresh dill weed  1 tbsp  fresh chives  1 tbsp  chopped parsley  1 each  large garlic cloves  1/4 tsp  kosher salt  1/8 tsp  black pepper  Directions In small bowl, combine cottage cheese, yogurt, dill, chives, parsley, garlic, salt, and pepper. Cover and chill 1 - 24 hours.

Zucchini Fritters

Ingredients 2 cups shredded zucchini (about 2 medium zucchini) 3 eggs 1 Tbs coconut flour 1/2 tsp sea salt 1/4 tsp freshly ground black pepper coconut oil or bacon grease Instructions Shred zucchini by hand or in a food processor (rough chop) and set aside (if it is very wet, lightly blot it dry with a paper towel). In a large bowl, beat eggs together. Sift coconut flour into eggs and beat together. Note: coconut flour often has clumps, which is why sifting is important. Mix shredded zucchini, sea salt and freshly ground black pepper together, and combine with egg mixture. Meanwhile, set a large cast iron skillet over medium-low heat.  When hot, add coconut oil or bacon grease to coat the bottom of the pan. Spoon the mixture into the pan in desired sized fritters. Serve warm or at room temperature. Optional: add other spices or fresh herbs to the recipe in step 4.


Ingredients 3/4 lb salmon fillet(s), skin on 1/2 cup almond meal 1/2 tsp ground coriander 1/2 tsp ground cumin juice of 1 lemon sea salt and freshly ground black pepper a few sprigs of fresh cilantro coconut oil Instructions Preheat the oven to 350° F. Combine almond meal, coriander and cumin in a small bowl. Sprinkle the salmon fillet(s) with the lemon juice and season with salt and pepper. Coat each fillet with the almond meal mixture (both sides). Place skin side down on a broiler pan, greased lightly with coconut oil. Bake for 12-15 minutes, or until salmon flakes easily with a fork. Top with freshly chopped cilantro before serving.


Ingredients 1 cup almond flour 3 Tbs almond butter 2 eggs, beaten 1/2 tsp sea salt 3 tsp olive oil, divided 1/2 cup yellow onion, diced 4 mushrooms, sliced 1 large Italian sausage, cut in 1/2" slices 2 cloves garlic, minced 1 red pepper, diced 1/2 cup marinara or tomato sauce, with no sugar added 1/2 tsp dried oregano 1/2 tsp fennel seed 1/2 cup cherry or grape tomatoes, sliced in half Instructions Preheat the oven to 350℉. Mix almond flour, almond butter, eggs and sea salt in a small bowl. Cover a baking sheet with 2 tsp olive oil, then spread the mixture over it, making a 1/4" thick crust. Bake for 10 minutes. Meanwhile, add the remaining olive oil, onions, mushrooms, and sliced sausage to a large skillet over medium-high heat until the sausage is browned and the onions are slightly translucent. Remove from skillet and set aside. Add garlic and red pepper to the skillet. Sauté the vegetables for a few minutes, or until slightly tender. Note: do not cook the vegetables entirely in the skillet or they will be too soft when cooked on the pizza. Remove the crust from the oven and cover with marinara…

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