Lettuce Wrap Deli Sandwich

  • 4 large romaine lettuce leaves
  • 3 ounces of organic turkey deli meat
  • 1 small white peach, sliced
  • 2 ounces of goat cheese
  • 2 slices of bacon, sulfate-free, turkey
  • salt, pepper, fresh cilantro and green onion to taste
  • a drizzle of raw honey


  1. Use 2 romaine lettuce leaves as a stand-in for sliced bread.
  2. Layer on the deli meat, goat cheese, spices/herbs, then honey, topping it all off with warm bacon and the remaining lettuce leaves.
  3. For extra credit and nutrition add some fermented vegetables as a side and a fat-bomb for a treat!

Nutrition Details – sources include USDA

  • Total calories: 398
  • Fat: 18 grams
  • Protein: 39 grams
  • Fiber: 4 grams
  • Carbs: 23 grams

Nori rolls
Fill nori paper with avocado, shredded chicken, smoked salmon, cucumber, any raw vegetable, and even some cauliflower rice to mimic a sushi roll. This is a great option to for a portable protein-rich, nutrient-dense meal.

Burgers – Beef, Lamb and my favorite, Bison:
If at all possible always reach for the grass-fed and free-range meat
I will take beef/bison mince and add fresh cilantro, salt, pepper, garlic and grill up 4 to 5 burgers for the workweek. Pair with a side salad and legumes.
Lamb mince is good with fresh mint and pine nuts

Tuna Salad & Veggies
Let the seasonal vegetables inspire your meal. Most recently I have been topping my spring mix and mushrooms with a can of skipjack tuna (low mercury), and drizzle over some olive oil and hot sauce. If I am craving something warm, I steam some kale or greens and add the tuna after the vegetables are cooked.

Franks Paleo Chili

  • 2 lbs of grass-fed beef, ground
  • 2 6 oz. cans organic tomato paste (Trader Joe’s)
  • 1 14.5 oz can diced organic tomatoes (Trader Joe’s)
  • 3 bell peppers, varying colors
  • 10 carrot sticks, organic, about 8 in. long (Trader Joe’s; 1 bag)
  • 2 cups of spinach
  • 1/2 medium yellow onion
  • Spices – 3 T cumin, 2 T chili powder, 1 tsp salt, 1 T pepper, 1/2 T crushed red peppers, 1 T oregano, 1 T paprika – all measurements depend on your taste.
  • 1/2 cup Franks Red Hot sauce (yes, you read that right)

Place slow cooker on high. Once warm throw in the half diced yellow onion, followed by the can of diced tomatoes. Add in the meat. Let cook for about 30 minutes.

During the 30 minutes, chop the bell peppers and all but 3 stalks of carrots into 1 inch pieces. Turn the slow cooker to low and add the bell peppers, carrots, tomato paste, spices and hot sauce. Stir until spices and tomato paste are evenly distributed.

Let the chili cook for 8-10 hours on low, stirring occasionally. Once you get to the end of the process, turn off the heat, add 3 stalks of chopped carrots and the spinach.

I like the variable (crunchy) texture and that is why I add more carrots at the end of the cooking process. As well, adding the spinach provides a more nutrient-dense punch to the meal. Vitamin C can easily be damaged with heat and that is why it is added at the end.

Once cool store half of the chili in your refrigerator and the other half in your freezer, so you have something healthy to eat next month when your time is tight.

KSW Chili

  • 1.5 lb lean bison meat (90/10)
  • 1 1/2 tbsp coconut oil
  • 1 can diced tomatoes
  • 2 cans of tomato paste
  • 2 carrots, chopped (large)
  • 1 medium yellow onion. chopped
  • 1 1/2 c. mushrooms, chopped
  • 1 green zucchini, chopped
  • 2 yellow bell pepper, chopped
  • 2 stalks celery, chopped
  • 2 cloves garlic, minced
  • 3 Tablespoons paprika
  • 1 teaspoons oregano
  • 1 tsp curry powder
  • 2 teaspoons cumin
  • 2 teaspoons garlic powder
  • 1 teaspoon cayenne pepper
  • 1 Tablespoon of apple cider vinegar (ACV)

Melt coconut oil in heated crockpot. Add chopped onion and garlic powder. Once the onion is translucent, begin to brown the meat. While meat is browning, begin preparing vegetables. Add canned tomatoes/paste, vegetables, chili seasonings and ACV to crockpot. Stir all ingredients together thoroughly and let sit at low heat for 6-8 hours (or more).

Easy White Bean Hummus

Kelly Schmidt, RD, LDN
Prep Time 10 minutes
Course Side
Servings 8 servings


  • Food processor
  • Measuring cups


  • 1 can white beans 15 ounces
  • 1/4 cup fresh lemon juice
  • 1 clove garlic, minced chop and let sit for 10 minutes before adding to the recipe. This can increase the wellness benefits of garlic.
  • 3 tbsp extra virgin olive oil use avocado or macadamia nut oil if you don't tolerate olives.
  • 2 tbsp water
  • 1 pinch sea salt
  • 1/4 cup well stirred tahini


  • In a food processor, combine the tahini and lemon juice and process for 1 minute, scrape the sides and bottom of the bowl then process for 30 seconds more.
  • Add the olive oil, minced garlic, and salt to the whipped tahini and lemon juice. Process for 30 seconds, scrape the sides and bottom of the bowl then process another 30 seconds or until well blended. 
  • Open, drain, and rinse the beans. Add half of the beans to the food processor and process for 1 minute. Scrape sides and bottom of the bowl, then add remaining beans and process until thick and quite smooth; 1 to 2 minutes.
  • If the hummus is too thick or if there are clumps of beans, add 1-2 tbsp of water until you reach the right consistency.
  • Taste for salt and adjust as needed. Serve hummus with a drizzle of olive oil and dash of paprika. Store homemade hummus in an airtight container and refrigerate up to one week.
Keyword High fiber, Low sugar, Side, Snack

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