Total Time: 40 minutes Servings: 8  Calories 134 kcal (4) Carbohydrate 7g Sugars 1gProtein 10.8g


·      4 cups steamed cauliflower

·      1 cup grated parmesan

·      1/3 cup coconut flour

·      1 cup shredded mozzarella

·      2 eggs

·      1 tsp garlic powder

·      1/2 tsp garlic salt


1.     Preheat oven to 425 degrees F.

2.     Place steamed cauliflower in a food processor pulse until it resembles crumbs.

3.     Pour it into a bowl and stir in the remaining ingredients until combined.

4.     Line a baking sheet with parchment paper.

5.     Using a cookie scoop or about a tablespoon of the mixture, form cylinder shapes.

6.     I was able to make 32 tots.

7.     Bake for 15 minutes then flip them over for cook another 5 minutes.

8.     Cool slightly then enjoy!

By Brenda Bennett /

Broccoli Quiche

Total Time: 30 minutes Servings: 4-6 servings

Calories: 282Carbohydrate 13gFiber 5gProtein 10g



·     4 cups of broccoli florets

·     6 eggs

·     1 ½ cups coconut milk

·     1 tablespoon of melted butter

·     ¼ teaspoon nutmeg

·     ¼ teaspoon pepper

·     ¼ teaspoon salt

·     ¼ or ½ cup grated cheese (optional)

* OPTIONAL: (add other ingredients such as cooked sausage, ham or bacon and other veggies)



1.     Preheat oven 425F

2.     Butter a 10in round 13x9 inch square baking dish

3.     Cook broccoli in the microwave or in boiling water for 4min.

4.     Whisk together eggs, coconut milk, butter, nutmeg, salt and pepper.

5.     Stir broccoli (and cheese, or any other ingredients)

6.     Pour into baking dish with broccoli and bake for 20 min until set in the middle.


From Primal Blueprint by Jennifer Meier /Photo: Larissa


Total Time: 20 minutes Servings: 6Calories: 199kcal Carbohydrates: 5g (dietary Fiber 2g)


·         1 pound cauliflower florets

·         4 ounces sour cream

·         1 cup grated cheddar cheese

·         2 slices cooked bacon crumbled

·         2 tablespoons snipped chives

·         3 tablespoons butter

·         1/4 teaspoon garlic powder

·         salt and pepper to taste



1.     Cut the cauliflower into florets and add them to a microwave safe bowl. Add 2 tablespoons of water and cover with cling film. Microwave for 5-8 minutes, depending on your microwave, until completely cooked and tender. Drain the excess water and let sit uncovered for a minute or two. (Alternately, steam your cauliflower the conventional way. You may need to squeeze a little water out of the cauliflower after cooking.)

2.     Add the cauliflower to a food processor and process until fluffy. Add the butter, garlic powder, and sour cream and process until it resembles the consistency of mashe potatoes. Remove the mashed cauliflower to a bowl and add most of the chives, saving some to add to the top later. Add half of the cheddar cheese and mix by hand. Season with salt and pepper.

3.     Top the loaded cauliflower with the remaining cheese, remaining chives and bacon. Put back into the microwave to melt the cheese or place the cauliflower under the broiler for a few minutes.

4.     I visually divide the cauliflower into sixths. Serving size is approximately 1/3-1/2 cup.



Total Time: 60 minutes Servings: 20 - 1 roll 90 calories 13g of Carbohydrate3 g of protein


·     18 to 20 spring roll wrappers (about 8-inch in diameter each)

·     1 head Boston or Bibb lettuce, leaves separated and largest leaves cut in half

·     1 leaf Napa cabbage, chopped thinly

·     1/2 cup cooked shrimp, shells and tails removed, diced

·     1/4 lb cooked skinless, boneless chicken breast, diced fine

 ·   1 egg white

·      1/4 cup freshly squeezed lime juice (about 1 lime)

·      1/8 cup creamy natural peanut butter, unsalted

·      2 tbsp fresh cilantro, minced finely

·      2 tbsp water

·      1 tbsp apple cider vinegar

·      2 cloves garlic, minced finely

·      2 tsp tomato paste

·      2 tsp low-sodium tamari soy sauce

·      2 tsp raw honey

·      1 tsp fresh ginger, grated

·      2 drops chile sesame oil (available at Asian or specialty food stores)

·     1/2 cup broccoli, finely chopped or shredded

·     1/2 cup carrots, shredded

·     1/2 cup bean sprouts

·     4 green onions, chopped

·     1 avocado, sliced


1.     Wet spring roll wrapper with warm water.

(TIP: It is easy to do this with running water from the sink.)

2.     Place wrapper on a hard surface. Place lettuce leaf on far left edge of wrapper.

3.     Place 2 tsp cabbage (about 3 slices), 1 tsp shrimp, 1 tsp chicken, 1 tsp broccoli, 1 tsp carrots, 1 tsp bean sprouts and 1/4 tsp green onions into lettuce leaf. Top with 1 slice avocado.

4.     Roll wrapper from left to right, folding in the top and the bottom sides of wrapper toward the middle. Just before the wrapper is completely wrapped, brush a little egg white on the end so that the wrapper neatly closes.

5.     Complete Steps 1 to 4 for each wrapper. Serve with Light & Tangy Peanut Satay Sauce.



1.     Whisk all emaining ingredients together in a medium bowl

By Jeanette Hurt, photo by Yvonne Duivenvoorden /

Crispy Chicken Carnitas


For carnitas meat:

  • 4-5 pounds boneless skinless chicken breasts*
  • 2 cups chicken stock, broth or chicken bone broth (I used Kettle & Fire Chicken Bone Broth)
  • 3/4 cup fresh orange juice from about 2 oranges
  • 1 small red onion, diced
  • 4 cloves garlic, peeled and minced
  • 1 tablespoon chipotle powder (or 1 chipotle in adobo sauce, minced)
  • 2 teaspoons Cumin
  • 1 teaspoon Chili powder
  • 1/2 teaspoon black pepper
  • 1 1/2 teaspoons salt
  • 2-4 fresh limes

For Chipotle copycat carnitas bowls:

  • 1 head romaine lettuce, cut into about 1-inch wide strips, washed, and dried
  • Chipotle Guacamole
  • Salsa
  • Fresh cilantro and diced red onion for garnish


  1. Add the chicken, broth, orange juice, onion, garlic and seasonings to the bowl of a large slow cooker. Gently toss to combine.

  2. Cook on low for 6-8 hours or on high for 4-5 hours until the chicken is completely tender and shreds easily with a fork.

  3. Once the chicken is cooked, preheat your broiler to high heat and grease one large baking sheet with cooking spray. Use a fork to shred the chicken into bite-sized pieces. Then use a slotted spoon to transfer it to the prepared baking sheet, spreading the chicken in an even layer and leaving the juices behind in the slow cooker. (Don’t discard the juices, you will use them later!)

  4. Place baking sheet under the broiler, 2 racks down from the very top, and broil for about 5-6 minutes, or until the edges of the chicken begin browning and crisping up. Remove the sheet from the oven, then ladle about 1/2 cup of the juices from the slow cooker evenly over the chicken, and then give it a good toss with some tongs so that the chicken is evenly coated with the juices. Broil for an additional 5 minutes to get the meat more crispy. Then remove and ladle an additional 1/2 cup of broth over the crispy chicken. Broil for an additional 5 minutes. Then remove the sheet from the oven, and toss chicken with the remaining juices. Then drizzle with fresh lime juice from the limes.

  5. Create a Chipotle copycat carnita bowl or serve in tacos, burritos, or salads. This chicken can also be refrigerated in a sealed container for up to 3 days or frozen in a sealed container for up to 3 months.

    By Kim

Pimiento Cheese Collard Wraps

149 Calories 15 carbs 7 fat 4 protein 56 sodium 5 sugar 2 servings 


  • 2 collard leaves
  • 1/2 cup Pimiento cheese spread 
  • 1/2 cup cucumber, peeled and sliced into short thin strips
  • 1-2 carrots, peeled and sliced into short thin strips
  • 1/2 cup cabbage mix and/or baby greens
  • 1/2 avocado 
  • 4 oz chicken breast
  • Instructions
  • Wash and dry collard leaves and then use a paring knife to shave down the stems. This will make them much easier to fold.

  • Place collard leaves on a flat surface, spread ¼ cup of  Pimiento Cheese near the top/middle of each leaf, fill each leaf with the remaining veggies and chicken, splitting each amount between the two wraps. Wrap the leaves as you would a burrito. Cut each wrap in half and enjoy.

By Kim

Salmon Avocado Burgers

Calories 224 Total Fat 14g Cholesterol 77g Sodium 94mg Total Carbohydrate 2.4g Fiber 1.6g Sugars 0.5g Protein 20.5g Prep Time: 15 minutes Cook time: 6 Total Time: 22 minutes Serving Size: 1 Burger Servings: 6 Nutritional information for dressing is not calculated in the burger nutritional information because you will not use all of it. Makes approximately 12 tablespoons and each tablespoon is as follows: 92 calories, 10.9 g fat, 2.2 g sat fat, 16.7 mg cholesterol, 96.7 g sodium, .1 g carbs, .1 g protein



  • 1 pound salmon fillet
  • 1/2 cup Panko style crumbs or Almond meal to keep it Paleo and Whole30 approved
  • 1 egg - slightly beaten
  • 1 large ripe avocado - cut into chunks
  • 1 minced Jalapeño pepper (optional, but recommended)
  • 1/2 lime juiced
  • 1 teaspoon Dorot garlic chopped
  • 1 teaspoon Dorot Basil chopped
  • pinch of chili pepper flakes (optional)
  • 1/2 teaspoons salt
  • 1/4 teaspoon pepper


  • 1/2 cup + 2 tablespoons mayo (for Whole30 use Primal Kitchen brand)
  • 1/4 cup canned full fat coconut milk
  • 1/2 teaspoon Dorot Garlic
  • 1/2 teaspoon Dorot Basil
  • Salt & pepper to taste



  1. Remove skin from salmon fillet and dice salmon or pulse it in a food processor a couple of times.

  2. Add salmon and remaining ingredients to bowl and toss to combine. Do not over handle.

  3. Form into 6 patties.

  4. Heat grill pan, BBQ or skillet to medium to medium-high.

  5. Cook 4 minutes on one side and 2-3 on the next side or until completely cooked through and center feels slightly firm.

  6. These cook fast - careful not to overcook or they will become dry.


  1. Mix all ingredients in a bowl.


Easy Avocado Mango Bites

Calories 80 Total Fat 3.5g Cholesterol 0g Sodium 75mg Total Carbohydrate 11g Fiber 2g Sugars 2g Protein 1g Prep Time: 5 minutes Total Time: 5 minutes Serving Size: 2 Bites Servings: 6


  • 12 TRISCUIT Crackers
  • 1/2 avocado, cut lengthwise into 12 slices, then cut crosswise in half
  • 6 fresh mango slices, cut in half
  • 2 tablespoons black bean and corn salsa
  • 1 tablespoon chopped fresh cilantro optional
  • 1 tablespoon crumbled feta or goat cheese optional


  • Top crackers with avocados.

  • Add mangos.

  • Spoon salsa over mangos.

  • If desired, top with chopped cilantro and crumbled cheese. Enjoy!



Total Time: 20 minutes Servings: 4


·     1 lb of medium or large shrimp (peeled and deveined)

·     6 oz of pre-cooked smoked sausage, chopped (choose your favorite)

·     3/4 cup diced red bell pepper

·     3/4 cup diced green bell pepper

·     1/2 of a medium yellow onion, diced

·     1/4 cup chicken stock

       1 zucchini, chopped

·     2 garlic cloves, diced

·     Salt & pepper to taste

·     Pinch of red pepper flakes

·     2 tsp Old Bay Seasoning

·     Olive oil or coconut oil

·     Optional garnish: chopped parsley


1.           Heat a large skillet over medium-high heat with some olive oil or coconut oil

2.           Season shrimp with Old Bay Seasoning

3.           Cook shrimp about 3-4 minutes until opaque – remove and set aside

4.           Cook onions and bell peppers in skillet with 2 Tbsp of olive oil or coconut oil for about 2 minutes

5.           Add sausage and zucchini to the skillet, cook another 2 minutes

6.           Put cooked shrimp back into skillet along with the garlic, and cook everything for about 1 minute

7.           Pour chicken stock into pan and mix through to moisten everything

8.           Add salt, ground pepper, and red pepper flakes to taste

9.           Remove from heat, garnish with parsley and serve hot

By Trina /