1 large (1 1/2 – 2 pound) salmon fillet or 4 salmon (4-6 ounce) fillets, skin on
kosher or sea salt and freshly cracked black pepper to taste
1 teaspoon sesame oil
3-4 orange slices
1/2 cup low sodium soy sauce (use gluten free tamari or coconut aminos for paleo-friendly version)
3 tablespoons rice wine vinegar
3 tablespoons honey
2 teaspoons of sesame oil
1/2 teaspoon of grated fresh ginger
2 cloves garlic, minced
1/3 cup orange juice (about half an orange)
2 1/2 tablespoons cornstarch (or can use arrowroot starch)
2/3 cup chopped pineapples (can also use crushed, drain or leave out water if using the juice)
1-2 tablespoons water, as needed to thin out sauce
sliced green onions, chopped fresh cilantro

Preheat oven to 400 F degrees. Line a baking sheet with a large parchment paper or aluminum foil. Lay salmon on top and season with salt, pepper and sesame oil. Slide orange slices halfway underneath the salmon, as pictured.

In a saucepan over medium-high heat, whisk together soy sauce, vinegar, honey, sesame oil, orange juice, garlic, ginger and cornstarch. Bring to a boil and allow to thicken and bubble. Add pineapple (and water as needed if sauce is too thick) then pour enough sauce to evenly cover salmon (reserving some for drizzling before serving). Fold parchment paper or foil sides up to prevent juices from leaking through (does not have to cover salmon).

Bake in preheated oven for 12-16 minutes, or until the salmon is fully cooked depending on how large your fish is. Turn to broil and cook for an additional 4-5 minutes (folding down parchment paper or foil), or until caramelized and slightly charred.

Cut into sections, discard skin and serve immediately with extra sauce drizzled on top and your favorite sides, garnished with green onions and cilantro.



PREP TIME 10 mins

COOK TIME 240 mins

TOTAL TIME 4 hours 10 mins

 Author: Libby

Cuisine: Paleo; LCHF; Primal; Low carb; Grain free; Gluten free; Sugar free

Serves: 6


1 onion finely sliced

2 tbsp curry paste of choice or 4 tbsp curry powder

500g / 1 lb chicken cubed

400g / 14 oz pumpkin cut into cubes

400ml / 1⅓ cups coconut cream

400g / 14 oz fresh spinach chopped (this is A LOT of spinach)

cashews to garnish (optional)

Place all the ingredients in the slow cooker dish.

Stir and cook on LOW for 6-10 hours or HIGH for 4-6 hours.

Stir occasionally to allow the flavours to mix.

Ten minutes before serving, add the spinach to the chicken coconut curry and stir through. The spinach will wilt and cook. You may not fit all the spinach in one go, but wait for the first handful to wilt then add more and stir again.

Serve with cauliflower rice and garnish with cashews (optional) or a sprinkle of coconut threads.


Coconut cream – each brand varies widely in their fat content and thickness.This recipe uses coconut cream which is about 25% fat and 2% carbs. Be aware some brands call themselves coconut cream but in fact their fat content is only about 10% so is more like coconut milk.


Serving size: 1 serve excludes cauli rice Calories: 347 Fat: 21.9g Carbohydrates: 9.5g Sugar: 3.5g Fibre: 3.5g Protein: 29.2g

Crockpot Buffalo Chicken Meatballs 

Serves 15-18 Meatballs
Crockpot Buffalo Chicken Meatballs recipe has the perfect amount of buffalo kick with our tailored-to-your-taste buffalo sauce. It’s the perfect appetizer for any event. (Gluten-Free & Dairy-Free)

Prep Time: 15 min
Cook Time: 2 hr, 30

1 pound ground chicken
1/4 cup onion, finely diced
1 egg
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
3 Tablespoons cornmeal
2-3 cups of our homemade buffalo sauce

Preheat oven to 400 degrees F
Line baking sheet with parchment paper
Mix together ground chicken, onion, egg, onion powder, garlic powder, cornmeal.
Form mixture into meatballs and place onto parchment line baking sheet.
Bake for 15-20 Minutes
Coat bottom of crockpot with 1/2 cup buffalo sauce
Place just baked meatballs into crockpot. Pour remaining buffalo sauce over meatballs.
Cook on for at least 2-3 hours.

Homemade Buffalo Sauce Recipe

How to make it at home with 4 simple ingredients that you probably already have on hand! In no time you’ll have homemade buffalo sauce coating your favorite chicken wings. {Gluten-Free, Dairy-Free, Vegetarian & Vegan}

1 cup Franks red hot sauce
1/2 cup white vinegar
1 1/2 Tablespoons paprika
1/2 Tablespoon garlic powder

Whisk together hot sauce, vinegar, paprika, and garlic.
Store in an airtight container in the refrigerator, shaking the sauce to mix together before using.
Stores in the fridge up to 3-4 weeks.

15-Minute Zucchini Pasta w/ Poached eggs and Quick Heirloom Cherry Tomato Basil Sauce

*If you do not have a spiralizer just thinly slice the zucchini into matchsticks.

**The pasta can be eaten warm or cold, but I find it best if the pasta is a little warm as it helps the egg to create a sauce for the pasta


  • 1 1/2 pints heirloom or regular cherry tomatoes
  • 1/3 cup oil packed sun-dried tomatoes
  • 1 cup fresh basil, chopped, plus more for serving
  • 1 clove garlic, minced or grated (optional)
  • 1 lemon, juiced
  • pinch of crushed red pepper flakes
  • 4 medium size zucchini’s*
  • 1/4-1/2 pound spaghetti/angel hair pasta (or more sub zucchini) (gluten free if needed)**
  • 1/3 cup kalamata olives, minced
  • 4 tablespoons olive oil
  • salt and pepper, to taste
  • 4 poached eggs
  • 4 ounces freshly grated parmesan cheese
  • 2 tablespoons toasted pine nuts


Bring a large pot of salted water to a boil.

Meanwhile, finely chop/mince 1 pint of cherry tomatoes and add them to a bowl. To the bowl add the sun-dried tomatoes (do not drain all the oil), basil, garlic, lemon juice and crushed red pepper flakes. Season with salt and pepper to your liking. Set aside and allow to sit at least 10 minutes.

Once the water is boiling, boil the pasta according to package directions. Drain.

Meanwhile using a spiralizer, spiralize the zucchini and add it to large bowl. Toss in the hot pasta and allow is to slightly cook the zucchini noodles*. Add the kalamata olives, olive oil and a pinch of salt and pepper. Toss well.

Divide the pasta among 4 plates or bowls. Top each portion with tomato sauce and 1 poached egg. Sprinkle with parmesan and toasted pine nuts. Break the poach egg and toss the pasta allowing it to create a sauce. Add more parmesan and basil. EAT.

  • Preparation time: 5 minutes
  • Cook time: 10 minutes
  • Total time: 15 minutes

Shepherds Pie Recipe

Healthy mama’s

Homemade Shepards Pie Recipe
Prep time
20 mins
Cook time
30 mins
Total time
50 mins

Shepherds pie with a cauliflower topping instead of the traditional potato topping to sneak in some extra vegetables.
Author: Wellness Mama
Recipe type: Main
Serves: 6+
2 (or more) pounds of ground beef, turkey or other meat
2-3 heads of cauliflower or 3-4 bags of frozen cauliflower
1 lb mushrooms 

2-3 cloves garlic

1-2 onions

1 egg
1 teaspoon each of basil, garlic, salt, pepper, oregano and a little cayenne
3-4 Tablespoons of butter
4 ounces of cream cheese (optional)
Cheese to top (optional)
Brown meat in large skillet and season to taste when cooked. Set aside.
Saute diced onion in skillet until somewhat soft. Set aside with meat.
Pour mushrooms and garlic in the skillet to heat on low heat and in the meantime…
In large pot, boil several cups of water. Add cauliflower, cover, and cook until soft enough to mash.
Remove the pot from the heat, pour off the water, and add butter and cream cheese to the pot.
Add spices and mash. (I use a hand blender to make it really smooth).
Mixed veggies should be cooked by now.
Mix the meat, onions mixed veggies, raw egg and any additional seasonings and put in bottom of 9×13 baking dish.
Spread mashed cauliflower mixture over it until smooth.
Bake at 350 for approximately 30 minutes.
Add cheese and bake 5 additional minutes (optional).
Serve warm (or reheat later).

White Chili

3 jalapeño chile peppers: stemmed, seeded and cut into pieces
3 poblano chile peppers: stemmed, seeded, and cut into large pieces
3 Anaheim chile peppers: stemmed, seeded, and cut into large pieces (if hard to find use extra jalapeno and poblano)
2 medium onions , papery skin off and cut into large pieces (about 2 cups)
6 medium cloves garlic, peeled
2 TBSP olive oil

1 tablespoon ground cumin
1 1/2 teaspoons ground coriander
1/4 tsp ground cloves
1 tsp white pepper

Optional seasonings …
1-1 1/2 teaspoon chili powder
Dash cayenne pepper
1/2 teaspoon dried oregano
1 bay leaf

3 (14.5-ounce) cans cannellini or great northern beans , drained and rinsed
6 cups chicken stock
4 cups roasted chicken, bones and skin removed and shredded
(I roast my own whole chicken or bone in chicken breasts but in a pinch use a store bought rotisserie chicken)
Finish with (if desired)
3 tablespoons fresh lime juice (from 2 to 3 limes)
1/4 cup minced fresh cilantro leaves
4 scallions , white and light green parts sliced thin
Serve with

tortilla chips
shredded cheese
dollop of sour cream

3 each Poblano, anaheim and jalapeno chili peppers, 2 medium onions, 1 head of garlic

Chop peppers, onion and garlic in food processor pulsing 10-15 times until minced.  (Don’t  wash the food processor bowl and blade yet.  We will use it again in a few minutes.

Add 2 TBSP olive oil to Dutch oven over medium heat. Add the  minced chile-onion garlic mixture from the food processor bowl along with the spices (cumin, coriander, ground cloves and white pepper).  Salt to taste.  Cover and cook, stirring occasionally, until vegetables soften, about 10 minutes. Remove pot from heat.

Open 3 cans of white beans, rinse and drain.

Open 2 boxes of chicken stock (or broth is fine).  Each box is 4 cups so you will use 1.5 boxes.

Transfer 1 cup of the cooked vegetable mixture to the now empty food processor bowl.  Add 1 cup of the beans and 1 cup of the stock.  Process until smooth, about 20 seconds.

When added back to the dutch oven this puree will add extra flavor, depth and texture to the chili.  It will also help thicken it.

Add the pureed vegetable-bean mixture, the remaining 5 cups broth, and rest of beans back into the Dutch oven.

Reduce heat to a simmer and cook for about an hour.  This gives a chance for all the flavors to develop.  Feel free to add a few dashes of hot sauce if you want it spicier.  Salt to taste.  The chili will get thicker and the flavors will intensify as it simmers.  For even thicker chili feel free to take more of the chili from the dutch oven, puree it in the food processor and add it back.  About ten minutes before it’s time to eat add the shredded cooked chicken.  (If you add the chicken too soon it will get overcooked and tough).  Once off heat finish with fresh cilantro, lime juice and scallions if desired.  Enjoy!!

Recipe for Slow Cooker Sesame Sriracha Turkey Lettuce Wraps

Makes 4 servings
Ideal slow cooker size: 3-4 quart
Cooking time: 2-4 hours on HIGH or 4-6 hours on LOW

1 lb lean ground turkey
1 Tbsp minced garlic
1 Tbsp grated fresh ginger root
1 Tbsp toasted sesame seeds
1 Tbsp sriracha sauce (plus more for serving)
3/4 tsp kosher salt
Green onion, optional
Lettuce leaves, for serving

1.  Place turkey, garlic, ginger, sesame seeds, sriracha and salt in the slow cooker.  Use a large spoon to break up the meat as much as possible.
2.  Cover and cook on LOW for 4-6 hours or on HIGH for 2-4 hours.  Break up the meat with a spoon and give a good stir.
3.  Serve meat wrapped up in lettuce and top with extra sriracha, sesame seeds and green onions, if desired.

Slow Cooker Busy Day Chicken Taco Soup with Avocado

Makes 4-6 servings
Ideal slow cooker size: 3 quart
Cooking time:  6-7 hours on low or 4-5 hours on high

4 frozen boneless chicken thighs (if they’re not frozen, cut down on the time)
1 cup salsa (I used mild)
1 (4 oz) can diced green chile peppers
2 (15.5 oz) cans pinto beans, drained
2 cups chicken broth
1 (14.5 oz) can petite diced tomatoes
1 tsp cumin
1/2 tsp chili powder
1/2 tsp garlic powder
Toppings: Diced avocados, sour cream, grated cheese, tortilla chips, cilantro and lime

1.  Combine chicken, salsa, peppers, beans, broth, tomatoes, cumin, chili and garlic powder in the slow cooker.
2.  Cover and cook on LOW for 6-7 hours.
3.  Remove chicken and shred and add back into the slow cooker.
4.  Serve soup with sliced avocados, sour cream, cheese, tortilla chips, cilantro and lime.

Rice-Free Sushi

healthy rice free homemade sushi Rice Free Sushi
Prep time
5 mins
Total time
5 mins
Delicious homemade sushi without the rice. There are endless variations to enjoy!
Author: Wellness Mama
Recipe type: Appetiser
Cuisine: Asian
Serves: 5
  • 5 sheets of Sushi Seaweed (That is what it was called on the package I bought. I found it in my regular grocery store in the deli section)
  • 1 large carrot, thinly sliced lengthwise
  • 1 medium cucumber, thinly sliced lengthwise
  • cream cheese
  • guacamole
  • protein of choice (fish, meat,etc)
  1. Put a piece of Sushi Seaweed on a piece of waxed paper (or sushi mat, if you have one).
  2. Carefully spread cream cheese along one end. This will be the outside end that you close when you roll it. The cream cheese helps it stick.
  3. Spread guacamole in the center of the seaweed.
  4. Place pieces of cucumber and carrot at the opposite end of the seaweed as the cream cheese. You want to make sure everything runs lengthwise.
  5. Add protein of choice in thin layer between veggies and cream cheese.
  6. Starting at the end with the veggies, carefully roll the waxed paper to begin rolling the sushi seaweed. This took a little trial and error, but you have to roll it and remove the waxed paper as you go. When you finish, you should have about a 1.5 inch diameter roll.
  7. Repeat the process with the other sheets of seaweed.
  8. Place all rolls together and slice into 1 inch pieces. Keeping them together helps protect the seaweed from breaking when cutting.
  9. Serve fresh! Yum!


Red Wine Beef Stew with Potatoes and Green Beans;postID=766320983594280661

Red Wine Beef Stew with Potatoes and Green Beans
Recipe courtesy of Dave Lieberman
Recipe courtesy Dave Lieberman
Red Wine Beef Stew with Potatoes and Green Beans Total Time:
2 hr 20 min
Prep:20 min
Cook:2 hr


Yield: about 10 servings Level: Intermediate
2 pounds beef chuck for stew, cut into 1-inch cubes
Kosher salt and freshly ground black pepper
3 tablespoons butter
4 medium carrots, peeled, halved and cut into 1-inch chunks
3 small onions, diced
2 tablespoons all-purpose flour
2 (14 1/2-ounce) cans reduced-sodium beef or chicken broth
2 cups dry red wine
1 cup canned crushed tomatoes
3 sprigs fresh rosemary
2 medium russet or Yukon gold potatoes, peeled and cut into 1-inch chunks
2 handfuls green beans, ends trimmed
Season the beef cubes lightly with salt and pepper. Heat 2 tablespoons of the butter in a heavy 6-quart pot over medium heat. As soon as the butter starts to turn brown, add half the beef and raise the heat to high. At first, the beef will give off some liquid, but once that evaporates, the beef will start to brown. Cook, turning the beef cubes on all sides until the pieces are as evenly browned as possible, about 5 or 6 minutes after the water has boiled off. If the pan starts to get too brown at any point, just turn down the heat a little. Scoop the beef into a bowl and brown the rest of the beef the same way using the remaining butter.

Scoop out the second batch of beef, then add the carrots and onions and raise the heat to medium-high. Cook until the onion starts to turn translucent, about 5 minutes. Stir in the flour until it has been worked into the veggies and you can’t see it any more. Pour in the chicken broth, wine, and crushed tomatoes, and toss in the rosemary. Slide the beef back into the pot and bring the liquid to a boil.

Turn down the heat so the liquid is just breaking a gentle simmer. Partially cover the pot and cook 50 minutes. Stir the stew several times while simmering so it cooks evenly and nothing sticks to the bottom.

Stir the potatoes into the stew, cover the pot completely, and cook until the potatoes and beef are tender, stirring occasionally, about another 45 minutes. Add the beans and cook for another 5 minutes until the green beans turn bright green and are cooked through but still have a nice snap to them.