Greek Salmon and Rice Salad

Gluten Free and Dairy Free

One of my favorite pantry staple salads. Perfect for lunches but also great when you might not be able to go to the store for awhile to re-stock groceries. Leftovers are great as well.


  • 1 cup of cooked brown rice
  • 1 cup of olives
  • 2 roasted red peppers roughly chopped
  • 1/4 red onion roughly chopped
  • 1/4 cup olive oil
  • 4 Tablespoons of balsamic vinegar
  • 1 can of salmon (6oz)
  • 2 Tablespoons of Greek Seasoning
  • 1 pinch of salt
  • 1/4 cup of pine nuts


  1. Drain Salmon and Rinse.
  2. Add rice to bowl.
  3. Add roasted peppers, olives, red onion to rice.
  4. Add salmon.
  5. In a measuring cup whisk together olive oil, balsamic vinegar, Greek Seasoning, and Salt.
  6. Pour dressing over salad and Mix.
  7. Add pine nuts.
  8. Eat immediately or put in the refrigerator. This salad actually gets better over time as flavors develop.

Sausage and Vegetable “Lasagna” Casserole


Whole30, Paleo, Gluten Free, Grain Free, and Dairy Free

This dish for me packed in all of the flavors of a traditional lasagna or veggie lasagna.  I did not miss the cheese or noodles at all.  The different layers and textures make this a dish that I continue to go back to over and over.  I enjoy it for breakfast as well with a fried egg on top.  A great way to take advantage of produce in season and to get a healthy dose of vegetables.


  • 1 lb of compliant (if doing Whole30)  bulk sausage (you can take sausage out of the casing if you cannot find it in bulk form)
  • 1 T extra virgin olive oil
  • 1 jar (approximately 15 oz of your favorite tomato sauce)
  • 2 T of Italian Seasoning (separated into half)
  • salt and pepper to taste
  • 1 garlic clove
  • 1/2 tsp of red pepper flakes
  • 1 cup of sweet potato (approximately 1 medium)
  • 1 cup of red onion (approximately 1 medium)
  • 1 cup of carrots (I use the crinkle carrot chips that you can find at most grocery stores)
  • 1 cup of yellow zucchini (approximately 1 large)


  1. Preheat the oven to 350  degrees
  2. Slice the yellow squash into slices and put on sheet tray lined with parchment paper.  Put in the oven for 15 minutes to draw out some of the moisture.
  3. Heat up olive oil on the stove in a skillet or dutch oven.
  4. Mince and sauté the garlic in the oil for 1 minute, and add the red pepper flakes.
  5. Turn the heat down to medium. Add the Italian Sausage to the garlic and oil and brown until cooked through.
  6. Slice the sweet potato into thin wedges.
  7. Slice the onion into half moon wedges
  8. Ladle sauce in the bottom of whatever oven safe dish you wish to use.  I used a 3.5 quart pan.  Ladle just enough to cover the bottom.
  9. Add 1 T of Italian Seasoning
  10. Add in slices of sweet potato in one even layer.
  11. Add carrot slices.
  12. Add onions.
  13. Add sausage.
  14. Add yellow squash.
  15. Pour the rest of the sauce over the top to cover.  Spread out with spatula.
  16. Add the other 1 T of Italian Seasoning.
  17. Bake at 350 degrees for approximately 40 minutes.

Note:You may need to test this for doneness at around 35 minutes; depending on your pan, your oven, and the thickness of vegetables.  This will be a bit “soupy” when it comes out.  I enjoyed it like this on its own.  It can be served with bread, pasta, rice, noodles, cauliflower rice etc (depending on your dietary needs)

Sweet and Spicy Carrot Salad

Whole30, Paleo, Dairy Free, Grain Free, and Gluten Free

This is one of my absolute favorite salads. It is so easy to make, keeps for awhile in the refrigerator, and is great for leftovers. I use the convenience of pre-shredded carrots for this salad but, you certainly can take the time to shred your own.


  • 4 oz pancetta
  • 10 oz of shredded carrots
  • 1/3 cup of avocado mayo or the mayo of your choice
  • 1 small red onion
  • 1 medium apple
  • 1/3 cup of raisins
  • 4 oz of jarred jalapeño slices
  • 1/3 cup of the juice that comes with the jalapeños
  • 1 teaspoon of salt
  • 1 teaspoon of black pepper


  1. In a skillet, cook the pancetta until crispy.
  2. Drain the pancetta on paper towels once cooked.
  3. In a bowl, add the carrots.
  4. Dice the red onion and apple and add in.
  5. Add in the raisins.
  6. Add in the jalapeño slices.
  7. In a separate bowl, add together the avocado mayo, jalapeño juice, salt, and pepper, Mix well.
  8. Add this over the carrot mixture and mix well with tongs.
  9. Refrigerate for a few hours or overnight allowing flavors to meld together.


This salad is great by itself but, can also be made with grilled chicken added to it. It also holds up well when packed for lunches or picnics/events.

Italian Sausage Zoodles

Whole30, Paleo, Gluten Free, Grain Free and Dairy Free

A favorite of mine made better once my Butcher Box featured Italian Sausage. I decided to try it, knowing that the ingredients were clean..and this gem came together. Very reminiscent flavors of a macaroni lasagna recipe that my mom used to make growing up. Easy, delicious, and so quick to throw together. I have made this in a double batch before and frozen the sauce in a mason jar. It defrosts really well.


2 Tablespoons of extra virgin olive oil

1 small yellow onion

1 small green pepper

1 small red pepper

1 teaspoon of chopped garlic

1 can of fire roasted diced tomatoes (14.5 oz)

1 Tablespoon of tomato paste

1 teaspoon of Himalayan Salt

1 teaspoon black pepper

1/2 teaspoon red pepper flakes

1 pound of ground sweet Italian sausage (out of casing- make sure it has no added sugars- mine came from Butcher Box)

2 Tablespoons of fresh basil

2 Tablespoons of fresh parsley

spiraled zucchini noodles (zoodles as they are often called)


  1. Dice the onions and pepper.
  2. Mince the garlic.
  3. Heat olive oil in dutch oven
  4. Sautee vegetables
  5. Add salt and pepper.
  6. Add sausage and slowly sauté until browned.
  7. Add tomato paste and cans of diced tomatoes.
  8. Add red pepper flakes.
  9. Let sauce simmer on low. for 30 minutes to 1 hour.  
  10. Chop parsley and add it in.
  11. Tear basil and put on top of sauce at the very end so, it does not wilt very much.
  12. Add the spiralized zoodles to the sauce. The heat of the sauce will wilt zoodles a bit. Mix with tongs.
  13. Serve immediately.

Note: Leftovers do make a great breakfast the next day with a fried egg on top.

Curried Egg Salad

Whole30, Paleo, Grain Free, Dairy Free, and Gluten Free

I am a huge fan of curry. I grew up eating a lot of it and look for ways to incorporate it whenever I can. I always have put it in my egg salad. My friend came over for lunch, and I served it. She asked for the recipe, so I thought I would type it up and post it on here. It is a good one to have one of my favorite things to make when meal prepping.


  • 6 hardboiled eggs
  • 1/2 small red onion
  • 1 teaspoon of the relish of your choice (I went with a spicy jalapeño one)
  • 1Tablespoon of avocado mayonnaise
  • 2 teaspoons of curry powder
  • 1 teaspoon of black pepper
  • lettuce leaves or gluten-free bread depending on your dietary restrictions


  1. Once hardboiled eggs have cooled, chop them up however you like, I use a potato masher for more of a big chop but you can make it how you want it to be.
  2. Dice the red onion and add in.
  3. Add the relish and fold in.
  4. In a separate bowl, mix together the mayo, curry powder, and black pepper.
  5. Fold into the egg/onion/relish mixture.
  6. Spoon onto lettuce or bread.

Note: The longer it sits, the better it gets. I often make this at night, cover it, and let it sit in the refrigerator. It tastes even better the next day!

“Cheesesteak” Cauliflower Rice Bowl


Whole30, Paleo, Grain Free, Dairy Free and Gluten Free

I grew up on Philly Cheesesteaks.  I have lived many places but, for most of my life have lived near Philadelphia where cheesesteaks are a delicacy!  Although, this clearly looks nothing like a cheesesteak, this recipe allowed me the flavors one while staying gluten free and Whole30 compliant.  It was delicious!


  • 1 pound of grass-fed chopped steak or grass-fed ground beef
  • 1 16 oz container of sliced portobello mushrooms
  • 1 large onion
  • 16 oz riced cauliflower
  • 1 Tablespoon of ghee
  • 2 Tablespoons of coconut aminos
  • 1/4 cup of The New Primal Spicy Marinade- you can use any marinade of your choice or make your own.
  • 6 oz tomato paste
  • 1/4 teaspoon of red pepper flakes
  • 1/2 teaspoon of dry mustard
  • 1 1/2 Tablespoons of apple cider vinegar
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon garlic powder
  • 1/4 cup of water
  • 2 Tablespoons of nutritional yeast
  • your favorite sugar-free ketchup
  • optional- marinated onions recipe from @nocrumbsleft


  1. Melt ghee in a cast iron skillet.
  2. Slice onions and cook along with mushrooms until translucent.
  3. Add the cauliflower rice, coconut aminos, and marinade into the skillet and cook for a 5 minutes, just to take away the raw crunch and soften it. This also gives flavors a chance to meld together.
  4. In a separate bowl, combine the tomato paste, red pepper flakes, dry mustard, apple cider vinegar, salt, pepper, and garlic powder together.
  5. Stir in the water to this mixture and mix thoroughly until you get a thick sauce like consistency.
  6. Pour sauce over the cauliflower rice and let it cook down for 10 minutes.
  7. Sprinkle nutritional yeast and fold in.  This gives it a nutty, cheesy taste.
  8. Serve immediately.  Top with your favorite ketchup, onions, or depending on your personal dietary needs cheese.

Whole30 Meatball Casserole

Whole30, Paleo, Gluten Free, Grain Free and Dairy Free

I grew up in a household that was a bit more unconventional than those of my friends. We never had take out dinner or frozen dinners. We never had macaroni and cheese. We never had “sugary” cereals. But, we did eat casseroles. Casseroles or Hot Dishes were staples in my house. Quick, easy, delicious and guaranteed to have leftovers. While my Mom made a lot of homemade casseroles, many had convenience items such as “cream of something” soup, and that “cheese” that melted so well. My Mom made this meatball casserole regularly. It was made with whole grain white rice, and was covered with cheese. I adapted this to make it fit my Whole30 lifestyle. While the cheese might not be there, the taste certainly is.


For meatballs:

  • 1 lb of grass fed ground beef
  • 1 egg
  • 1/2 cup of nutritional yeast
  • 1 teaspoon of garlic powder
  • 1 teaspoon of minced onion
  • 1 teaspoon of Himalayan salt
  • 1 teaspoon of black pepper
  • 1 teaspoon of ghee

For rice:

  • 24 oz (3cups) of frozen cauliflower rice (defrosted)
  • 1 1/2 cups of baby carrots (I used baby rainbow carrots in the recipe)
  • 3 cups of bone broth or organic beef stock
  • 1/2 cup of sliced mushrooms
  • 1/4 cup of chopped flat leaf parsley


  1. In a bowl, combine the grass-fed ground beef, nutritional yeast, garlic powder, minced onion, salt, and black pepper. Fold together with your hands.
  2. Form into meatballs the size of a golf ball. This recipe should make about 12 meatballs. Place on a sheet tray.
  3. Refrigerate for 20 minutes to firm them up.
  4. In a cast iron skillet or frying pan, melt the ghee on medium-high heat.
  5. Brown the meatballs on each side. You may need to do this in multiple batches depending on the size of your skillet. These do not need to cook through, they just need browning.
  6. Remove the meatballs from the pan and drain on a paper towel.
  7. In the skillet add the cauliflower rice. Saute for just a few minutes.
  8. Add in the carrot and the mushrooms.
  9. Nestle the meatballs in; arranging them so that each area of the skillet has a meatball.
  10. Add the stock, and cover.
  11. Cook until the stock has absorbed. This will be roughly 20 minutes.
  12. Uncover and add chopped parsley.
  13. Serve when warm.

Note: The original version of this recipe, had slices of cheese put over the top in the last few minutes. The steam would melt it and each bite would be gooey. It also is good with steak sauce or ketchup drizzled over it.

Whole 30 Spicy Pork Soup


Whole30, Paleo, Grain Free, Dairy Free and Gluten Free

This recipe came together after making my Spicy Instant Pot Pork Tenderloin with Confetti Riced Broccoli and Cauliflower recipe.  I had all of this extra pork bits and flavorful juices in the bottom of my Instant Pot.  As someone who can eat soup year round, I decided that I wouldn’t waste this delicious goodness and convert this into  a soup.  A few added ingredients turn this into a decadent soup.


  • 1 pork tenderloin
  • 1 12oz bottle of The New Primal’s Spicy Marinade and Cooking Sauce ( I used roughly 9 oz)
  • 2 Tablespoons of Jacobsen’s Black Pepper Salt (will be divided through recipe)
  • 1 1/2 teaspoons of ghee
  • 1 small red onion
  • 1 small yellow pepper
  • 1 small red pepper
  • 1 small green pepper
  • 24 oz of riced cauliflower and broccoli mix
  • 3 scallions for garnish


  1. Take pork loin and rinse it and dry it well.  Salt with 1 Tablespoon of salt; making sure it is on all sides.
  2. Put in Instant pot and 3/4 of the bottle of the Spicy Marinade.
  3. Put the Instant Pot on Stew Setting for 35 minutes.
  4. Finely dice the red onion, and peppers.
  5. While that is cooking melt ghee in a sauté pan or cast iron skillet.  Add the diced onion and peppers and sauté until translucent.
  6. Add in riced cauliflower and broccoli mix.  Add 1/2 Tablespoon of salt.
  7. Once the pork is done there will be a mixture of marinade and juices in the bottom of the pot.  Once the meat is removed to rest, ladle in 2-3 big ladlefuls of this into the confetti rice.
  8. Cook on low heat for another 15-20 minutes until the flavors incorporate.
  9. After the pork has rested, I begin to shred a bit and salt with the remaining 1/2 Tablespoon of salt.
  10. Scoop some cauliflower rice into a bowl.  Add some shredded pork, Drizzle some remaining cooking juices over the pork.  Garnish with chopped scallions.

Gluten Free Instant Pot Spicy Beef Stew




Whole30, Paleo, Gluten Free, Grain Free, and Dairy Free


This recipe is zero fuss.  It is rustic.  Vegetables are rough chopped and there really is no exact science to this.  It comes together fairly quickly and has the taste of  a stew that has been cooking all day long.  It is done in the Instant Pot but, could be done on a stove top in a Dutch Oven.



  • 1/2 T of  organic extra virgin olive oil
  • 1 lb of grass-fed beef steak tips
  • 1/2 tsp. coarse salt (I use Himalayan)
  • 1/2 tsp. black pepper
  • 1 carton of quality beef broth (I use Kettle&Fire)
  • 1 can (14.5oz) of organic fire roasted diced tomatoes
  • 1 cup of The New Primal Spicy Marinade
  • 2 sweet potatoes sliced into oval wedges
  • 1 medium onion chopped in bite size pieces
  • 2 cups of baby carrots
  • 3 stalks of celery chopped into bite size pieces
  • 2 cloves of garlic sliced
  • 4 Yukon gold potatoes quartered
  • parsley for garnish



  1. Add extra virgin olive oil to instant pot and put on browning setting.
  2. Add beef steak tips and sauté until brown.
  3. Add salt and pepper.
  4. Chop vegetables into rustic pieces.  I tend to like my veggies a bit bigger and chunkier..just my preference.
  5. Add Marinade and Bone Broth to the Instant pot and keep it on the browning setting for a few minutes to let the meat drippings incorporate with he marinade and broth.
  6. Add in veggies and potatoes, giving a mix.
  7. Add in garlic.
  8. Set Instant Pot for Stew Setting and let it natural release for 10 minutes.
  9. Garnish with parsley.

Note:  When it comes out of the Instant Pot, it will be more of a soup than a stew.  Wishing a few minutes, the sweet potatoes will start to break apart and it creates a stew like texture.  You can certainly add a thickener to this recipe.  I chose not to because I wanted it to be Whole30 and like the texture the way it is.

Sweet Potato, Egg, and Roasted Vegetable Frittata with Crispy Prosciutto Chips


Whole30, Paleo, Grain Free, Dairy Free and Gluten Free


  • 1 Teaspoon of ghee
  • 2 Tablespoons of avocado oil
  • 1 red pepper
  • 1 green pepper
  • 1 onion
  • 10 grape tomatoes, sliced in half
  • 2 cups of diced frozen sweet potatoes (defrosted).
  • Primal Palate Breakfast Blend Seasoning
  • Nutpods Creamer (Regular not Flavored)
  • 9 eggs (I use Vital Proteins Pasture Raised)
  • 5 pieces of compliant prosciutto sliced in half
  • salt to taste
  • pepper to taste


  1. Preheat oven to 450 degrees.
  2. Slice the peppers and onions into strips.
  3. Slice the tomatoes in half.
  4. On a sheet pan mixed with parchment paper, roast the peppers, onions, tomatoes, and sweet potatoes.
  5. Drizzle with 1 Tablespoon of avocado oil and sprinkle with a pinch of salt, and Primal Palate Breakfast Seasoning (or any seasoning you wish) to taste.
  6. Roast the vegetables for 30 minute until tender.
  7. In a separate bowl, whisk together eggs, Nutpods (or other dairy substitute), a pinch of salt and a pinch of pepper.
  8. Using a 3.5 quart skillet or pan, add the remaining avocado oil to the bottom of the pan.  This will insure the frittata will not stick.
  9. Heat the oil under medium heat, adding in the vegetables in an even layer.
  10. Pour egg mixture over the top.
  11. The eggs will begin to set with the vegetables.   Tear off pieces of prosciutto and carefully place them on top.  These will crisp up in the oven.
  12. Move the pan using the handle and when the edges start to set, I transfer the pan to the oven (make sure you are using an oven safe pan), to let the frittata set.  Depending on your oven, this usually takes around 7-8 minutes. You will need to keep checking it.
  13. Let cool for a few minutes and serve warm.  I also like to eat wedges of this cold for a snack.


Note: This frittata will keep in the refrigerator for a few days.  It is a great make ahead meal prep meal and also works well in a container for breakfasts and lunches throughout the week. I sometimes make extra prosciutto chips to garnish leftovers.