Kelly’s Grain-less “Granola”

granolaA go-to recipe for teacher gifts around the holidays.


  • 1 1/2 cup almond meal
  • 3/4 cup raw pepitas/pumpkin seeds
  • 3/4 cup raw sunflower seeds (no shell)
  • 2 1/2 cup raw sliced almonds
  • 1 1/2 cup unsweetened coconut flakes
  • 3/4 cup coconut oil
  • 1/2 cup raw honey (more if you desire)
  • 2 TBSP vanilla extract
  • 2 TBSP cinnamon
  • 2 tsp. sea salt


  • Preheat oven to 325 F. 
  • Mix all of the dry ingredients in a bowl. Set aside. 
  • Microwave the coconut oil, raw honey and vanilla extract together in a medium sized mixing bowl for about 30-45 seconds. 
  • Mix the wet ingredients into the dry.
  • Spread the granola mixture evenly onto a baking sheet lined with parchment paper and cook for about 20-25 minutes, stirring once or twice. Remove from heat and sprinkle with sea salt and cinnamon, pressing the mixture together to form a flat surface.
  • Allow to cool for about 20 minutes or until hardened, and then break into chunks and enjoy. 

This is really good anytime of the day and feel free to add on some fresh berries or sliced apple or pear. This granola can be the perfect fit for breakfast, snack or treat. Pair it with either coconut milk/almond milk or Greek yogurt.

Give this recipe a whirl and let me know how much you enjoy it!

Cheers to you and good health,


Springtime Chicken Salad Recipe

Tis the season of great produce. Everything is sprouting up and more and more fruits and vegetables are approaching their peak season. It’s time to put aside the slow-cooker and pull out new recipes such as this Springtime Chicken Salad. Enjoy!


  • 3 chicken breast, organic, free range
  • 1 1/2 cups celery, organic
  • 4 mandarin oranges, diced
  • 1/4 cup almond slivers
  • 1 cup halved green grapes, organic
  • 3/4 cup mayonnaise
  • salt and pepper to taste
  • OJ


Marinate the chicken breast in orange juice over night.

The following day, or 4-6 hours later, boil chicken on medium for 25 minutes, or until cooked through. Drain chicken and set aside to cool.

While chicken chills, chop the celery, mandarin oranges, and grapes. MIx all ingredients together, including almonds. Shred chicken by hand or with forks and add to the mix. Lastly, add mayonnaise and salt and pepper. Add more or less to your preference. If you intend to keep the chicken salad over a few days, have some mayonnaise on the side to add later, to prevent it from tasting dry.

Enjoy this over a bed of greens or just plain. Perfect for a picnic, wedding shower, packed lunch, etc.

Cheers to you and good health,


Sunday Session: Paleo Meatballs & Spaghetti, Chicken Soup, Salad, PIN Bfast Cupcakes

It’s that time again. Seven days behind and 7 days ahead, thinking about how I am going to nourish my family this week. I have a few repeated items this week, but they are so good, easy and nutritious. Apologies for the repetition. Here goes, enjoy!

Paleo Infused Nutrition (PIN) Spaghetti:

Preheat oven at 375F.


  • 1 spaghetti squash, cut long-ways with seeds scooped and removed
Place the squash face down on a baking sheet and place in the oven at 375F for 45-55 minutes.


  • 1/2 lb pasture-raised pork, groud
  • 1/2 lb organic grassfed beef, ground
  • 1/3 cup almond meal
  • 1 tsp garlic, minced
  • 2 eggs, pasture-raised, free range
  • 1/2 tsp oregano
  • 1/2 tsp red pepper flakes
  • 1/2 small onion, finely chopped
  • salt/pepper
Mix all of the above ingredients; best done with your hands. Once well-mixed, portion meatballs a little larger than golf balls and place on a foil-covered baking sheet. Bake in the oven for 20-25 minutes. Remove the meatballs from the oven and place in the pasta sauce for 10-15 minutes, or until the squash is done.
  • 2 4 ounce can organic tomato paste
  • 1 can of organic diced tomatoes
  • 1 tsp garlic
  • 1 Tbsp basil
  • salt/pepper
  • Sliced mushrooms (optional)

Combine the ingredients in a small saucepan and cook on low heat. Finish the directions included with the meatballs and you have yourself a meal.

Chicken Vegetable Soup:

The health benefits of bone broth are surreal. So surreal, I try to have some every week in some shape or another. This week, I cooked up a favorite.

  • 1/2 T of coconut oil, or grassfed butter
  • 1/2 tsp garlic, minced, add more if your prefer
  • 1/2 yellow onion, add more if you want the soup to be sweeter
  • 1 chicken breast, free range, skin and bones
  • 2 drum sticks, free range, skin on, bones in
  • 4 cups, gluten free chicken broth, enough to cover the soup ingredients
  • 7 carrots stalks, chopped
  • 1 celery heart, ~10 stalks,  chopped
  • 2 tsp oregano
  • 1/2 T rosemary
  • 3 bay leaves
  • Splash of lemon juice
  • sea salt
  • pepper


  • Turn slow-cooker on to high. Add coconut oil or butter.
  • Add in the garlic and onion and let it heat up and the flavors marry before adding the chicken (5-8 minutes). Place in the chicken.
  • Begin chopping and prepping all other ingredients. Add all ingredients, including broth and spcies.
  • Change temperature to Low, and cook for 8-10 hours. Remove chicken and once cool enough to touch, remove the bones and shred the meat. Place the meat back into soup mix.
  • Stir and then enjoy.

What may be different with this soup than ones you may find on or other quick-and-easy recipe sites? I have included chicken that is organic, free range, in the bone, skin on. Why? The nutrient density goes up substantially with these components.


Lettuce alone is not exciting, but when you have a nice mix of fresh produce and herbs prepped for the week, you therein have a foundation for a healthy lunch. In addition, I have some extra meat from the meatballs and I will be turning that into some clean eating meat patties to top this salad. But bottom-line, a good salad has at least 4-5 ingredients. You want it to have natural flavors and color. As the week progresses change the ways you dress it up by adding a variety of fruit (apple, dates, pears, peaches, avocado, etc) and protein (tuna, eggs, meat patties, chicken, etc).

  • Spinach
  • Parsley (great for flavor, freshness and detoxifies
  • Spring mix
  • Carrots
  • Celery
Following the suggestions of the Dirty Dozen, I buy all of my greens organic. Simply put, rinse the above ingredients, mix together and I like to store my salad in a salad spinner. Not exactly sure why, but it seems to last longer in this container verses a air tight Tupperware.
PIN Breakfast Cupcakes:
This is an east given on my Sunday Session routine, the only mix up is the type of herb I decide to use. This week I had a nice large bushel of parsley so that is what I went with. I also lined the cupcake tin with some coconut oil. Last week the prosciutto seemed to stick too easily and I want a nice clean cupcake without the breakfast meat torn up. It worked nicely.
  • Free range eggs, pasture-raised from the Green City Market
  • Prosciutto
  • Parsley and cracked black pepper

Heat the oven to 375F/400F. Line the cupcake pan with coconut oil (optional) and then nicely place the prosciutto covering all of the service in the cup surface area. Crack an egg in each cup, add herbs and spice. Cook for 20 minutes. Store in the refrigerator and enjoy 2-3 each morning. Quick, easy and healthy breakfast. Boom.

Sunday Session – Cauli Rice, Almond Butter, Breakfast (Flourless) Muffins

If the weekend allows, I set aside time to plan out some meals for the following 5-7 days. Ideally what I aim to do each week and I recommend to clients includes:

  1. Buy sectioned containers to store food. Make large meals at once and portion for the week, and freeze a portion for a later time (if we eat the same thing over and over, the satisfaction out of the food diminishes).
  2. Buy/cook enough protein, veggies, sweet potatoes, etc for 5-7 days worth of lunch and dinner.
  3. Use raw or frozen (organic) veggies with every meal.
  4. Make packing your lunch for work easy. The easier it is, the more likely you will stick to it.
  5. Prepare fresh veggies and healthy snacks like almond butter, sweet potato chips, hard boiled eggs for quick access when you come home hungry or need a snack in a pinch.

So this Sunday I did not have much time but managed to make the following:

Almond Butter

Ingredients: Almonds and hazelnut oil (I prefer macadamia nut oil, but it was not available at the supermarket I shopped at)
Method: Place a cup of almonds in a food processor. Let the almonds become rather refined and then add some oil little by little until the nut butter reaches a consistency you prefer.
Usage: almond butter can compliment many of things. You just have to be careful not to over consume. This is one reason I prefer to make my own. I can make an amount that should last me at least a week. If it’s gone before the next Sunday, then it’s gone. 

Breakfast Muffins

Ingredients: Farmer’s market eggs, prosciutto, pepper, cilantro.
Method: Line a cupcake pan with prosciutto. And make sure to be careful to completely cover the cups. If there are holes, then the Breakfast Muffin will not be able to remove as nicely as it should. Next crack an egg into each lined cup. You can leave the egg as is or mix the yolk and white together with a fork. Add spices. Cook on 400F for 25-30 minutes. 
Usage: Quick and nutrient-dense breakfast on busy mornings or have one for an afternoon snack.



Veggie Prep
This week I plan on having (seafood) Green Curry and needed to chop cabbage, carrots and broccoli for the meal, as well as, chop cauliflower for my “rice.” Cauli rice is really good and provides that volume and mouth feel you would be looking for with white rice, minus the heavy carb load. Chopped cauli can also be made into pizza crust. So sometime this week having refined cauliflower on hand will be helpful in putting together a quick meal.

Sunday Session – Paleo Infused Bites, Pumpkin Soup +

In one way or another we all know that if you fail to plan, you plan to fail. Relating to health and healthy eating, this is so true. It’s hard to eat the right things if you do not have food in your kitchen. If you have nothing on hand, take-out usually falls into place. And even when you have plenty of food stocked in your refrigerator, if you don’t think about when you are going to eat what, food may spoil, you may not get as much satisfaction out of your meals and more.

One solution is to carve out some time during the week to make some meals and snacks for the following 5-7 days. A few items I did this Sunday included:

Pumpkin Ginger Soup

Ingredients: Japanese pumpkin, vegetable stock, coconut milk, onion, ginger, garlic, pepper, salt

Method: First heat the pumpkin in the oven for about 15 minutes on 400F. Take out, let cool to the touch. Slice off peel with a good knife  Cube and place in a slow-cooker. Add in a gluten free stock, coconut cream and remaining spices. Let cook for ~6 hours and then puree with a hand blender.
Usage: Easy compliment to lunch/dinner. Exploding with nutrients, and making me feel healthy going about the week.



Paleo Infused Bites (very similar to what you see in the store as Lara Bars)

Ingredients: Almonds, cocoa nibs, dates, prunes.
Method: Mix the nuts and cocoa nibs first, until it becomes close to a paste/butter. Mix in the dates and once it is finely blended, add in prunes to make it all stick together better. Portion the ingredients into balls and let sit for a few hours to dry-out.
Usage: Easy, satisfying snack for when time is short. Lately I have been eating these before a 6:30pm yoga session.










Salad – this is as easy as it sounds.

Ingredients: Spinach, carrot, scallion, basil, green bell pepper
Method: Use some sort of leafy greens for the base and add in whatever other raw vegetables you have on hand.
Usage: A colorful and premade salad is more tempting than a bag of spinach sitting in the back corner of my refrigerator. This preparation makes it uber easy to throw together a meal for lunch during the week.


Hard Boiled Eggs

Ingredients: Free range eggs
Method: Boil eggs on a stovetop. Trick to make them easier to peel is to add teh eggs after the water is brought to a boil.
Usage: Protein rich food to have as a snack or to add to a meal/salad.