Caramelized Onions

Caramelized onions

1 cup Vidalia onion (about 1 large onion)

1 teaspoon butter

1 teaspoon olive oil

Sea salt and freshly ground black pepper to taste

Chicken Stock as needed


Melt butter and oil in a large sauté pan, add onions, salt and pepper cook on medium high for about 5-10 minutes stirring often, reduce to low stirring often adding stock as the onions get dry, when the color changes to a deep golden brown and onions are wilted they are done- about 30 minutes.


Spiced Pumpkin Soup

Spiced Pumpkin Soup

• 1 1/2 tablespoons pastured butter
• 3/4 cup chopped organic carrot
• 3/4 cup chopped organic celery
• 1/2 onion, chopped
• 1 garlic clove, minced
• 1 bay leaf
• 1 whole clove
• 5 cups organic chicken or beef stock (homemade works best)
• 2 cups canned organic pure pumpkin or 2-1/2 fresh steamed
• 3/4 cup canned unsweetened organic coconut milk
• 1/4 cup organic pastured whole milk
• 1 teaspoon ground nutmeg
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground coriander
• 1/2 teaspoon crumbled dried sage leaves
• 1/4 teaspoon ground allspice
• 1/4 teaspoon yellow curry powder

Melt butter in heavy large pot over medium-high heat. Add carrot and next 5 ingredients and sauté until vegetables are soft, about 10 minutes. Discard bay leaf. Transfer mixture to processor and blend until smooth. Return mixture to pot. Add broth and all remaining ingredients. Boil soup over medium-high heat 15 minutes to blend flavors. Cool slightly. Working in batches, puree soup in blender until smooth. Return soup to pot. Season to taste with salt and pepper. (Can be made 1 day ahead. Cool slightly, then cover and refrigerate.)

My Favorite Meatloaf

My favorite Meat loaf:

1-1/2 pounds lean grass fed ground beef
1- 6- ounce can of organic tomato paste
1/3 cup organic rolled Oats (quick or old fashioned, uncooked)
1 free- range organic egg lightly beaten
1 clove organic garlic – grated
½ cup caramelized onions *
1 tsp. pastured butter
Organic beef, chicken or vegetable stock as needed (about ½ cup)
½ cup shredded zucchini
½ cup shredded organic carrots
½ teaspoon organic all purpose seasoning
1 teaspoon Dijon mustard optional
Sea salt & black pepper to taste

Preparation: Heat oven to 350°F. sauté vegetables on medium high heat in butter until soft add stock as needed until vegetables are cooked through add desired amount of sea salt. In a large bowl combine all ingredients (saving half of the tomato paste for topping) mixing lightly but thoroughly. Press into 8 x 4-inch loaf-pan. Smooth the remaining tomato paste on the top. Bake 1 hour or 160°F or desired degree of doneness .Let stand 5 minutes, enjoy.

Servings: 8

* For onions
1 large organic sweet onion sliced
1 Tbs. pastured butter
Beef, chicken or vegetable stock as needed
Sea salt to taste

Sauté onions in butter, until soft adding stock as needed, continue to cook until dark golden brown. About 45 minutes

Chef note: I like to make a large batch of these so I have them on hand.

Outstanding Oatmeal- walnut-Chocolate Chip cookies

Outstanding Oatmeal- walnut-Chocolate Chip cookies

1 cup organic raisins
1 cup unsweetened organic apple juice
¼ cup good quality organic walnut oil, almond oil or hazelnut oil (hazelnut is the yummiest)
Splash vanilla extract
1 cup organic oat flour
1 cup organic rolled oats
½ teaspoon baking soda (organic)
½ teaspoon ground cinnamon
Dash ground cloves
Dash nutmeg
Dash Organic ground cardamom
Pinch sea salt
1 cup malt sweetened chocolate chips
1 cup organic chopped walnuts (soaked then roasted) or organic slivered almonds

Soak raisins in apple juice overnight. Preheat oven to 375 …puree raisin/juice together in blender, add oil and vanilla blend again. Combine rest of ingredients (except nuts and chocolate chips) in a large bowl, mix well. Add raisin mixture to dry ingredients – stir until mixed well fold in chips and nuts until incorporated. Spoon and drop batter onto cookie sheet (teaspoon size) @ 375 for 15-20 minutes or until lightly brown . Be sure to check on them and rotate the cookie sheets – these cookies need to be watched! Makes about 60 tiny cookies.

Lemon-ginger tahini sauce

  • ½ bunch organic parsley chopped
  • 1 clove organic garlic chopped fine
  • 1 inch organic ginger grated
  • Zest of half an organic lemon
  • 2 rounded Tbls. Tahini
  • 1 Tbls. Tamari
  • ½ cup water

Place all ingredients in the food processor and pulse until blended through.

Enjoy with grains, greens, nori rolls , as a dip for raw vegetables and salads.

Sausage and Spinach Parmesan “Hero”

  • 1 tbs. organic olive oil
  • 4- 5 links naturally raised NO hormone NO antibiotic free range turkey or chicken sausage – Italian mild is yummiest for this recipe can use spinach feta as well.
  • 2 cups organic store bought pasta sauce (NO sugar added)
  • 1 package organic spinach (washed – sautéed in 1 tbs grass fed butter)
  • ½ cup grated raw NO hormone NO antibiotic/ grass fed cheddar cheese

Brown sausage in large sauté pan. Add spinach and butter continue to cook until spinach wilts, add sauce stirring until hot. Turn flame off cover with cheese and place lid on pan until melted and creamy.


Follow directions up waiting on the cheese part- place sausage, spinach, sauce mixture into a greased large casserole dish  cover with cheese and pop into a 375 degree oven until bubbly and golden.


Yogurt-Curry Chicken

  • 3-4 lbs of organic, free-range, local chicken thighs
  • 1 cup of organic full fat yogurt (Erivan or Seven Stars brand are best)
  • Juice of half an organic lemon
  • ¼ cup organic olive oil
  • Spices – here is where you have fun, I used all of these and this chicken was the most delicious I have ever made… add the amounts that appeal to you – I went heavy on the curry & garlic but feel it out. ( I would say that the curry, turmeric, garlic, cayenne, cumin, cardamom and sea salt are the MUSTS)
  • Curry
  • Granulated garlic (can use fresh)
  • Turmeric
  • Chinese 5 spice
  • All purpose seasoning
  • Cinnamon
  • Clove
  • Cayenne
  • Cumin
  • Cardamom
  • Oregano
  • Paprika
  • Sea salt
  • Butter / olive oil for pan

Mix all ingredients on a bowl with tongs, place in a glass jar and put in fridge 4 hours –  over night. Melt butter in oil in pan on medium heat, put chicken in pan, turn flame to low and cover with a lid for about 3-5 minutes on each side. Shut flame off and let chicken rest with lid on.

ENJOY the most juicy, tender, flavorful chicken EVER!!!



Simple Bone Broth

  • Chicken bones and skin
  • 4 celery stalks
  • 3 carrots
  • 1 medium onion halved
  • Fresh dill ½ bunch
  • Fresh parsley ½ bunch
  • 4 -6 quarts water
  • 5-8 peppercorns or ground black pepper
  • NO salt poultry seasoning

Put all ingredients in a large pot with a lid – bring to a boil, skim off any “foam” bring down to a simmer and let go for 6 -24 hours. Be sure NOT to add salt until the broth is done cooking – salt will keep the bones from releasing all of their callogen ,vitamins and minerals. Strain and enjoy!

Chicken Salad

Buy an organic – free range fully cooked rotisserie chicken ( about 2 lbs) pull meat off bones and set skin and bones aside ( we will use those later)  chop meat into small cubes.

  • 3 organic carrots cubed fine.
  • 4 ribs celery diced fine
  • ½ bunch organic parsley chopped fine
  • ½ red onion diced fine (optional – I did not add this but it is yummy and works in this recipe)
  • 1Tbs. olive oil
  • 2 Tbs. organic olive oil mayonnaise
  • 1 generous dash paprika
  • 1 teaspoon organic poultry seasoning (make sure to get the one with NO salt and NO “tvp” – textured vegetable protein, can make your stomach hurt)
  • 1 large pinch sea salt
  • Fresh ground black pepper – to taste

Mix all ingredients in a large bowl, enjoy!

Variations – you can add some cashews, walnuts, raisins, dried apricots, curry powder, have fun with this … its chicken!

Braised chicken with Aromatic Black Cherry-Shallot Sauce

  • 2 tbs. organic unfiltered extra virgin olive oil
  • 2 plump shallots minced (you can use scallions)
  • 1 organic free range chicken (about 2-3lbs) cut into 8 pieces
  • 1/2 cup- to a cup – home made chicken stock
  • 1/2 cup organic mild salsa
  • 1/2 cup organic black cherry concentrate (available at health food stores)
  • spices to taste… chili powder,oregano,paprika,cumin, ground clove, marjoram. Curry. Sea salt, fresh ground pepper.

Rinse chicken in cold water and towel dry, set aside. in a large deep skillet (with a lid) on high heat, place olive oil, and shallots stirring until cooked, lower flame to medium and place chicken evenly in pan, pour in stock and cherry juice concentrate and salsa, salt, pepper and spice chicken to taste and cook until browned – with tongs turn chicken over and add more stock as needed, lower heat to medium-low and cover with lid. check and turn to low braising chicken until done- 15-20 minutes. enjoy!