Recipe of the Week


Steak and Potatoes on a stick


1 lb. sirloin, cut into into 1″ pieces
2 tbsp. chopped rosemary, divided
4 tbsp. olive oil, divided
1 lb. baby Yukon gold potatoes
2 tbsp. dijon mustard (or whole grain mustard), divided
Steak sauce, for serving (optional)


1. Preheat grill to medium-high. Soak skewers for 20 minutes.

2. Toss steak with 2 tbsp. olive oil and 1 tbsp. rosemary. Season with salt and pepper to taste. Let marinate while you prepare the potatoes.

3. Place potatoes in a large microwave-safe bowl. Cover and microwave on until just tender, about 6-8 minutes. Set aside until cool enough to handle. Toss with 2 tbsp. olive oil, 1 tbsp. rosemary and mustard. Season with salt and pepper to taste.

4. Thread steak and potatoes onto skewers. Grill, turning occasionally, until steak is medium, 8 minutes.

5. Serve with steak sauce, if desired.


Egg Foo Young-ish (Spinach, Egg, Ham, & Coconut Pancakes)

by: Nom Nom Paleo

Makes 10 (4-inch diameter) patties


  • 6 large eggs
  • ¼ cup coconut flour
  • 1 teaspoon fish sauce (or kosher salt, to taste)
  • ½ teaspoon apple cider vinegar or white vinegar
  • 1 cup diced ham or cooked meat of choice
  • 10 ounces frozen spinach, thawed and squeezed dry
  • 2 scallions, sliced
  • 1 tablespoon minced fresh cilantro (optional)
  • ½ teaspoon baking soda
  • Freshly ground black pepper
  • ghee or coconut oil for frying


In a large bowl, whisk together the eggs, coconut flour, fish sauce, and apple cider vinegar until smooth.

Mix in the ham, spinach, scallions, cilantro, and baking soda, and some freshly ground black pepper.

Melt a tablespoon of ghee or coconut oil in a cast iron skillet over medium heat. Use a large disher (ice cream scoop 3-tablespoon size) to plop the batter in the pan, and flatten the pancake to ½-inch thick with the back of a spoon.  Don’t overcrowd them!

Fry without disturbing the patties for 2 minutes before flipping the pancakes over and cooking it on the other side for about 1-2 minutes more. The pancakes  are cooked through when the centers bounce back when you press down on them with your finger.

Repeat until you’re out of batter. As each pancake finishes cooking, transfer it to a wire rack to cool. Then, plate ’em up and serve!



Simple Spicy Ahi Tuna Poki…ish

Serves: 4-6 people


  • 2 lbs ahi tuna (or fresh fish of choice)
  • 1/2 yellow onion, chopped
  • 2 cloves of fresh garlic, minced
  • 2 tbs low sodium soy sauce (you can sub coconut aminos to make it Paleo)
  • 2 tbs sriracha chili sauce
  • 1 tbs sesame oil
  • 1/3 cup chopped scallions/green onion
  • Sesame seeds, to garnish


  1. Rinse your tuna steaks and pat them dry. Using a sharp knife cut your fish into cubes, discarding any tough or stingy pieces.
  2. Place your fish into a bowl with your chopped onion, and garlic. Add in your soy sauce, sriracha, sesame oil and stir together well. Add in your chopped scallions and sesame seeds and stir again. Taste it to make sure the spicing is to your liking. Adjust as needed. If you are using coconut aminos, you might have to add more to the recipe to get the desired taste.
  3. Serve immediately, or allow to marinate together for a few hours or up to overnight. The longer the fish sits, the more flavor it will absorb from the spices. Enjoy!



Eggs in Hell

By: Mario Batali

  • 4 tablespoon extra-virgin olive oil
  • 1 medium onion coarsely chopped
  • 6 cloves garlic thinly sliced
  • 4 jalapeño peppers seeded and cut into 1/4 inch dice or 1/2 Tsp Doni Sali
  • 1 teaspoon red pepper flakes
  • 3 cup Sugar free Marinara Sauce
  • 8 large eggs
  • 1/4 grated Parmigiano Reggiano or Pecorino Romano
  • Shredded basil
  • Salt and pepper
step-by-step directions
  • Place a skillet, preferably cast iron, on the burner over medium-high heat.  Add the oil and heat until just smoking.
  • Add the chopped onion, garlic, jalapeños/doni sali and pepper flakes and cook until softened and light brown, about 7 minutes.
  • Add the tomato sauce and bring to a boil. Immediately lower the heat to a simmer and carefully crack the eggs one by one into the tomato sauce. Season with pinch of salt and pepper.  Cook until as set as desired.  I like it when the whites set but the yolks are still quite runny, about 5-6 minutes.
  • Remove the pan from the heat and sprinkle with cheese and some shredded basil.  Allow to cool 3-4 minutes.  Garnish with basil and serve.





One Pan Rotisserie Flavored Chicken on Potato Gratin

  • ½ tsp onion powder
  • ½ tsp garlic powder
  • 1 tsp paprika
  • 1½ tsp dried thyme leaves
  • ½ tsp salt
  • ¼ tsp black pepper
  • 4 chicken thigh fillets, skin on and bone in (about 1.5lb/750g)
  • 1 tbsp olive oil
  • 1 large onion, halved then sliced
  • 2 garlic cloves, crushed
  • 1.5lb/750g potatoes (Note 1), peeled and sliced into circles
  • 1 cup milk
  • 2 tsp salt
  • Black pepper
  • ½ cup parmesan, grated or pecorino romano cheese
  1. Preheat oven to 350F/180C.
  2. Combine the Rub ingredients in a small bowl. Rub onto the chicken, using most on the skin side.
  3. Heat olive oil over medium heat in a large fry pan. (Note 2) Place chicken in the pan, skin side down. Cook for 10 minutes – this renders the fat. Then turn and cook the other side for 2 minutes. Remove chicken onto a plate.
  4. Pour out and discard all the fat but do not wipe the pan. Return the pan to the stove and turn up the heat to medium high.
  5. Add the onion and garlic together and sauté for 2 minutes.
  6. Add half the milk and bring to simmer. Use a wooden spoon to scrape the bottom of the pan to mix the brown bits into the milk.
  7. Place half the potatoes in the pan. Scatter over 1 tsp salt, black pepper and half the parmesan.
  8. Repeat with remaining potato, salt and parmesan, then pour over the remaining milk.
  9. Let simmer for 10 minutes and some of the milk has evaporated.
  10. Place chicken on the potato, then place in the oven and bake for 40 to 50 minutes, until the chicken is cooked and the potatoes are golden brown on top.
  11. Allow to rest for 5 minutes before serving.



Salmon Cakes with Ginger Mayo


Salmon Cakes:
• 3 6 oz cans of wild caught Alaskan Salmon
• 3 eggs
• 4 diced green onions
• 1/2 tsp ground ginger or minced fresh ginger
• a few shakes of red pepper flakes
• about 1 tsp fresh ground pepper
• a pinch of sea salt
• about 1/4 cup coconut oil
• 3 tbsps of fresh squeezed lemon juice
• Shredded green and purple cabbage or spinach greens

Ginger Mayo:
• 2 eggs
• 2 tbsps apple cider vinegar
• 1 tsp yellow mustard
• 1 tsp sea salt
• 1/4 tsp white pepper
• 1/4 tsp cayenne pepper
• 1 tsp ground ginger
• 2 cups light tasting olive oil

Ginger Mayo:
1. In a blender or food processor place all ingrediants except for the oil.
2. Cover and blend on low while you count to 5.
3. Continue to blend while you slowly, VERY SLOWLY add the olive oil.

4. Once all the oil is in continue to blend while you again count to 5.
5. Shut the blender or processor down at this point, and ta-da: home made ginger mayo

Salmon Cakes:
1. Drain the water from the canned salmon and dump into a large mixing bowl.
2. Add the eggs, green onions, ginger, red pepper flakes, black pepper, and salt and mix well.
3. In a large skillet heat the coconut oil over medium to medium high heat – make sure there is more than enough to cover the bottom of the pan. You’ll know the oil is hot enough when it crackles after flicking some water into the pan – but do not get the oil so hot that is smokes.
4. Form the salmon mixture one at a time into patties or “cakes” and place gently into the oil.
5. Fry for 3 minutes on each side. IMPORTANT – do not mess with the patties once they are in the pan. Let them go for the full 3 minutes before you touch them or flip them or they will stick or fall apart.
6. Serve the patties over a bed of the shredded green and purple cabbage with a lemon wedge and the ginger mayo.




Banana Spinach Ice Cream



2 bananas frozen and chopped
3/4 cup frozen mango chunks (optional)
1/4 cup frozen pineapple chunks (optional)
1 packed cup spinach
1/4 cup coconut milk


  1. Peel the bananas, slice them, and place slices on a plate. Freeze for at least two hours.
  2. Place bananas in a blender or food processor with the frozen mango, pineapple, spinach, and coconut milk.
  3. Blend until smooth, and enjoy immediately as is or topped with dark chocolate shavings and chopped pistachio nuts.




By Nick Massie



2-3 boneless, skinless chicken breast, diced

1-2 tbsp. honey

2 tbsp. tomato paste

2 tbsp. apple cider vinegar

2 tbsp. soy sauce

1 tbsp. garlic, minced

1 tbsp. ginger, minced

1 onion, diced

1-2 handfuls broccoli, steamed

1 tbsp. toasted sesame oil

Water, as needed

Green onion bias cut, to garnish

Salt & Pepper, to taste

To Prepare Sauce
1.  Heat a sauté pan over medium-high heat.  Add the honey to the pan and caramelize by whisking constantly.
2.  Once honey reaches a light caramel color, turn the heat down and add ginger and garlic and cook for 20 seconds, whisking constantly.
3.  Add the vinegar.  Add the tomato paste and soy sauce and continue whisking.
4.  Add sesame oil, whisk in, and adjust consistency of the sauce with water. The goal is to have the sauce coat the back of a spoon.  Set sauce aside.
To Prepare Chicken
1.  Heat a sauté pan over medium-high heat and add sesame oil.
2.  Season chicken with salt and pepper and when the oil is hot, place the chicken in the pan, seasoned side down.  Season the top with salt and pepper.
3.  Cook for 1 minute, stirring occasionally. Add onions, stir to incorporate and season with salt.
4.  Cook for 3 minutes, then remove pan from burner and bring saucepan back to center stage
5.  Add the chicken to the sauce and cook until chicken is done, approximately 2-3 minutes. Cut the heat.
6.  Steam broccoli on stovetop or in the microwave.  Plate the steam broccoli.
7.  Top broccoli with chicken and garnish with toasted sesame seeds and scallions.


Green Papaya Salad


1 medium-sized green papaya, about 4 cups shredded
½ a cucumber
1 handful of cherry tomatoes
3 green onions chopped
1/2 Teaspoon Tinian red pepper paste
½ cup Thai basil leaves, washed and packed
1/2 lemon squeeze juice
2 Tablespoons fish sauce
1 Tablespoons soy sauce
2 Tablespoons dried shrimp, optional
Crushed cashews or crushed peanuts and cilantro for garnish


Peel the papaya with a sharp knife. Julienne the flesh using a julienne peeler or use a box grater to achieve a similar effect.
Prep the remaining veggies:

Peel and slice the cucumber lengthwise. Scoop out the seeds and slice flesh into match-stick sized pieces.

Quarter the cherry tomatoes.

Slice the green onion into match-stick sized pieces (discard upper dark green parts).

Roughly chop the basil leaves.

Add all veggies and papaya to a large mixing bowl.  Juice the limes and pour over the veggies. Hint: Roll your limes on the counter prior to squeezing to help release the juice.  Add fish sauce, soy sauce and (optional) a drizzle of honey.

If you prefer, add the dried shrimp and then let sit for 30 min for all the flavors to meld. Garnish with chopped cashews and cilantro prior to serving.  Serve straight up or as a delicious side dish to grilled chicken or fish.


Strawberry Slushy


Ingredients (makes about 2 12 ounce glasses of slushy

  • one pint of strawberries (frozen)
  • 2 tablespoons of honey or 1-2 teaspoons of Stevia
  • 1/2 cup or 3/4 cup of water or enough to blend the strawberries into a slushy consistency



  1. Add frozen strawberries to a blender.
  2. Add the honey to the water first to dissolve it completely, and then add the water to the blender.  Blend the mixture for a minute or so, using the pulse function to incorporate all the ingredients.
  3. Continue to blend until it is the consistency of a slushy.
  4. Taste, adjust as necessary, and enjoy!




Cuban-Style Crispy Chicken

It’s So Easy You Don’t Even Need a Recipe

To start, take half a rotisserie chicken and shred up the meat with a fork or by hand. Squeeze whatever citrus you have on hand— a lemon, a lime and sometimes even an orange—into a large bowl and season it with salt and pepper. Let the shredded chicken marinate in the citrus juice for as long as your patience allows.  The longer the better.  While the chicken marinates, slice some yellow or white onion and use a large sauté pan to cook the onion in some coconut oil until translucent.  Then add marinated chicken to the pan of onions and let it all fry up for about ten minutes, until brown and crispy.  Vaca frita de pollo is best with white rice and a sliced avocado or try the following avocado hummus recipe below.


Avocado Hummus

Serves 6-8


  • 15 ounces cooked chickpeas, drained and rinsed
  • 2 ripe avocados, peeled, cored and chopped
  • ½ cup olive oil
  • Juice of 2 lemons
  • 1 tablespoon tahini or 2 teaspoon sesame oil
  • 1 clove garlic
  • ½ teaspoon cumin powder
  • Dash of soy sauce
  • Salt and pepper to taste


Place the chickpeas, avocado, lemon juice, tahini, garlic, cumin, soy sauce, and salt and pepper into a food processor or blender.  You can also use an immersion blender.  While blending, slowly drizzle the olive oil into the mix until all the ingredients are evenly combined and the mixture is smooth.




Asian Fried Rice



3 slices bacon, crosscut into 1/4-inch pieces
1 medium cauliflower head, cut into uniform pieces
2 large eggs
Kosher salt
Freshly ground black pepper
2 tablespoons ghee (or fat of choice. I recommend coconut oil)
1 small yellow onion, minced
4 ounces white mushrooms, thinly sliced (about 4 mushrooms)
1 (1-inch) piece fresh ginger, peeled and finely grated (about 1 tablespoon)
1 teaspoon sesame oil
1 teaspoon white vinegar
1 teaspoon fish sauce (Optional)


  1. Cook the bacon in a large skillet over medium heat, stirring occasionally. Once it crisps up, about 15 minutes, transfer the crunchy bacon to a paper-towel-lined plate with a slotted spoon.
  2. While you’re crisping the bacon, toss the cauliflower into a food processor, and pulse until it’s the size of rice grains.  If no food processor, use a blender or mince cauliflower with a chefs knife.
  3. In a small bowl, whisk the eggs together with salt and pepper to taste. Pour the eggs in the the skillet and fry up a thin egg omelet. Remove the omelet from the pan, slice it into ribbons, and set aside.
  4. Melt the ghee in the same skillet of medium-high heat, and add the onions along with a sprinkle of kosher salt and pepper. Once the onions are soft and translucent, about 5 minutes, throw in the sliced mushrooms. When the mushrooms are browned, add the grated ginger and stir for 30 seconds to incorporate.
  5. Add the cauliflower “rice,” season with a bit more salt and pepper, and mix the ingredients together. Place a lid on the skillet, turn the heat down to low, and cook for about 5 minutes with the skillet covered. The “rice” is ready when it’s tender but not mushy.
  6. Season with the sesame oil, white vinegar, and fish sauce. Before serving, mix in the omelet sliced, and reserved crispy bacon.

Vegan Curry Cauliflower Soup



1/4 cup raw sunflower kernels
3 1/2 cups unsweetened almond milk
3 teaspoons curry powder, more to taste
1 cup chopped yellow onion
3 cloves garlic, chopped
5 cups (about 1 pound) cauliflower florets


  1. Heat 1/2 cup almond milk in a large pot over medium heat. Add onion and garlic and cook, stirring occasionally, until soft, about 10 minutes. Add cauliflower and curry powder and remaining almond milk, cover, and simmer until cauliflower is very tender, about 25-40 minutes.
  2. Taste and adjust seasoning with more curry powder if you like. Working in batches, carefully puree in a blender or an immersion blender until smooth. Transfer to bowls, garnish with sunflower seeds, and serve.

Makes 4 servings.




Turmeric Milk

Recipe by: Lizzie Fuhr

The next time you’re dealing with digestion issues, DOMS (Delayed onset muscle soreness), or cold symptoms, mix up this twist on almond milk/coconut milk

Curcumin, the active ingredient in the spice turmeric, is a natural anti-inflammatory that has been shown to ease muscle soreness after a tough workout, stop a headache in its tracks, support weight-loss goals, and improve your digestion.



1 cup unsweetened almond milk or coconut milk
1/2 teaspoon ground turmeric or grated fresh turmeric root
1/2 teaspoon ground ginger or grated fresh ginger root
1/4 teaspoon ground cardamom *Optional
1 teaspoon sweetener of your choice (honey or stevia recommended) *Optional

  • You can find local ginger and turmeric root on-island.  Check the Saturday Sabalu Market or your local grocery store.




  1. Combine all the ingredients in a mason jar. Screw the jar’s lid on tight, and shake well for about 2 minutes.
  2. Slowly pour the shaken mixture through a fine mesh strainer into a measuring cup or bowl. Then pour the strained almond milk back into a cup or mug to enjoy immediately.




03/27/16 Easter Sunday

Renergy Sandwich 2.0

Recipe by: Rener Gracie co-creator of Gracie University, 4th degree black belt Gracie Jiu-Jitsu


1-2 tablespoons Almond butter

2 whole wheat bread

6 egg whites or 4 whole eggs

1-2 tablespoons Coconut oil

2-3 stalks of kale

1/2 Avocado – pitted and sliced lengthwise


  1.  Heat a skillet on medium heat.  Add coconut oil.  At the same time, toast whole wheat bread in a toaster.
  2. Remove stem and rough chop kale.  Add kale to skillet and cook about 2 minutes
  3. Add egg whites or whole eggs to the skillet.  Cook for another 2 to 3 minutes incorporating the egg into the kale.  Flip the kale & egg mixture and cook for another minute.
  4. Once bread is toasted.  Remove from toaster.  Smooth the almond butter onto the toast bread.
  5. Add avocado slices to the toast bread.
  6. Add the finished egg & kale omelette to the toast and cover with the 2nd toast bread to complete the sandwich

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Creamy Shrimp Zucchini

Recipe by: Nick Massie



6oz Shrimp (peeled and deveined)

3oz Italian sausage

2 Cups Tomato puree

1 Cup Can Coconut Milk

3 Zucchini

3 Yellow Squash

1 Bunch basil

7 Cloves garlic


1.  Heat a cast-iron skillet over medium-high heat.
2.  Add 1 tsp. of olive oil and all the garlic to the pan. Cook until the outer edges of garlic become golden brown.
3.  Reduce the heat to medium-low and add the sausage to the pan, breaking it into small chunks.
4.  Stir garlic and sausage together, add the zucchini and yellow squash, and fold all ingredients together. Turn heat to medium-high and continue to cook for 3-4 minutes.
5.  Add the tomato puree and coconut milk and stir to incorporate.  Bring to a simmer, fold in the shrimp and cook for 60 seconds.
6.  Cut the heat, taste the sauce, and adjust seasoning to your liking using kosher salt and black pepper.
7.  Transfer to a plate, garnish with basil leaves and enjoy!
8.  You can also portion this out and refrigerate for up to 5 days or freeze for up to 6 months.


Roasted Garlic Autumn Mash


Recipe by: Nom Nom Paleo

Serves 8 people


  • 1 head roasted garlic
  • 4 tablespoons ghee or organic butter, divided
  • ½ onion, coarsely chopped
  • ¾ pound parsnips (or about 5 medium parsnips), peeled and coarsely chopped (optional)
  • ⅔ pound carrots (or about 2 large carrots), peeled and coarsely chopped slightly smaller than parsnips
  • 1½ pounds cauliflower florets (or 1 small head of cauliflower), coarsely chopped
  • ½ cup bone broth or organic chicken broth
  • ½ cup water
  • Kosher salt
  • Freshly ground pepper
  • minced chives (optional)

Start by roasting a head of garlic.

Melt three tablespoons of ghee in a large stock pot over medium heat and sauté the onions until translucent (about 5 minutes).

While the onions sweat, prep your parsnips, carrots, and cauliflower.  Dump the chopped veggies into the pot.  Add the roasted garlic.  Pour the broth and water into the pot and bring the contents to a boil.

Then, lower the heat to maintain a simmer, and cook covered for 25-30 minutes or until the vegetables can be easily pierced by a fork.  Season to taste with salt and pepper, and add the remaining tablespoon of ghee.  Purée the mixture with an immersion blender or in a food processor until smooth (or until the desired texture is reached).

Top with minced chives.

If you’re making this dish ahead, you can store it in a covered dish in the refrigerator for up to 4 days. You can reheat it in the microwave or in a covered pot over medium heat until hot throughout. Feel free to add a touch more bone broth if the mash appears dry.





Chicken Tikka Masala


Recipe by Linda Gassenheimer.  Modified by GetfitCNMI

1 tablespoon coconut oil

3/4 pound boneless skinless chicken breast, cut into 1/2-inch pieces

1/2 cup sliced onion

1 teaspoon minced fresh ginger

2 teaspoons ground coriander + 1/2 teaspoon turmeric or 2 teaspoons curry powder

2 teaspoons minced garlic (about 2-3 cloves)

2 cups diced tomato (1 can of diced tomato)

1 tablespoon tomato paste

3/4 cup no-salt-added chicken broth

3 tablespoons light cream or can coconut cream

2 teaspoons garam masala (ground cardamom, ground cloves, cumin, cinnamon, black pepper and nutmeg)

Salt to taste



Heat oil in a medium-size, nonstick skillet over medium-high heat. Add chicken and onion. Sauté 2 minutes turning the chicken to brown on all sides. Add ginger, coriander, turmeric and garlic. Sauté 1 minute. Add tomato+tomato paste and cook until tomato turns to a rust like maroon color; about 2-3min.  Add broth and cook 5 minutes.  Add cream and garam masala spices.  Stir to combine and cook gently, low-medium heat for about 3 minutes.  Sprinkle with cilantro or parsley, or green onion and salt and pepper to taste.  Serve with rice.



Garlic Fried Calamari


  • Ingredients
  • 4 medium size squid
  • Garlic Marinade & Sauce
  • 1 tablespoon coconut oil
  • 2 tsp soy sauce
  • 2 to 3tbsp light olive oil
  • 5-7 garlic cloves minced
  • 1/2 onion diced
  • 2 tsp Sesame oil


  • Cleaning
  • Tear apart the head of squid from its body. Chop off the beak and eye portion but reserve the tentacles.
  • Discard the transparent bone inside.
  • To make washing the inner part easy, also cut off 2 to 3 cm length (but reserve it for grilling as well) from the base part of the body.
  • Tear off the thin membrane from the body tube and tentacles.
  • Wash, rinse the squid under running water until clean.
  • Drain dry
  • Before grilling
  • Massage the squid with marinades and let it stand for about 15 minutes
  • Bring about 3 to 4 cups of water in a pan to a boil (sufficient for submerging the whole squid). Briefly blanch the squid including the tentacles for 10 to 15 seconds, after which you shall find the meat contracted and the squid body turn into a relatively firmer tube. Dish up quickly in order not to over-boil it.
  • Cut squid into strips or rings
  • Grilling or Pan Fry
  • Preheat oven on grill to 350 degree F. Brush about half of the marinade sauce all over the squid.
  • Lightly oil an oven-safe dish, arrange squid and tentacles on it. After grilled for 5 minutes, take out dish and glaze the squid with another layer of sauce.
  • Return to oven and grill for another 5 minutes, or till done.
  • To Pan Fry, add the marinade to a fry pan and cook on medium high eat until the aroma of garlic is present and the garlic starts to brown lightly.
  • Add the cut squid to the fry pan and bring heat to high and cook for about 2 minutes.
  • Remove from heat and plate the squid. Pour the garlic sauce on top of squid.

Dish up and serve hot on a green salad or with steam white rice.


Mussels in garlic butter sauce



8oz of Mussels (About 16 mussels)

1 tablespoon Anchor unsalted butter

1 tablespoon Coconut oil

5 garlic cloves minced

1/2 teaspoon Italian seasoning

salt and black pepper too taste

1 tablespoon mustard

1 tablespoon Korean style ketchup (Recipe below)

1-2 cups spinach leafs

1/2 cup steamed rice


Directions for preparing mussels:

First remove the mussels from shell.  Next, dice chop the mussels and set aside.  In a skillet, add the anchor butter, coconut oil, minced garlic and cook on medium high heat until you smell the aroma of garlic.  Now add the chopped mussels to the skillet.  Sprinkle some salt and black pepper, and the Italian seasoning.  Cook on medium heat for about 3 minutes.  The mussels will cook quickly.  Try not to overcook the mussels.

I like to do a rough chop on the spinach and add to a container or bowl.  Next, add the mussels on top of the spinach.  The heat from the cook mussels will mildly cook down the spinach.  Add the steam rice on the side.  Squeeze about a tablespoon of yellow mustard and squeeze a tablespoon of the Korean style ketchup on top of the mussels.


Directions for preparing Korean style ketchup:

In a bowl, mix about a tablespoon of honey, 1 to 2 tablespoon of white vinegar and 2 heaping spoonfuls of Gochujang Korean red pepper paste.  Mix well with a spoon.  You can add the mixture to a squeeze bottle or just use a spoon to pour onto your meals.


02/14/16  Yes…You can take a cheat meal on Valentine’s Day

3-Ingredient Soufflé Cheesecake (Japanese Cotton Cheesecake)


Necessary Equipment:
15cm (6inch) round cake pan
electric mixer

3 eggs
120g (4.3oz.) white chocolate (You can substitute with Dark Chocolate)
120g (4.3oz.) cream cheese *softened

1. Preheat the oven to 170C (338F). Separate the eggs and place the whites in a large bowl. Let your egg whites sit in the refrigerator to keep them cold until you are ready to use them (which makes the meringue more stable).
2. Place the chocolate (broken into pieces) in a large bowl. Melt the chocolate in a double boiler over hot water (60C/140F). Then add the cream cheese and melt them together. Remove the bowl from the double boiler, add the egg yolks, and mix well.

3. In a large bowl, whip egg whites with an electric mixer until firm peaks form. *If it’s thick enough, you can turn the bowl upside down without it sliding out.

4. Add 1/3 Meringue into the cream cheese batter and blend well with a spatula. Then add the rest of the Meringue 1/2 at a time and mix well.

5. Rub some oil/butter on parchment paper (in this way, the cake can slide down when it shrinks, so you can prevent the cake from cracking). Line the round cake pan with the parchment paper. Pour the batter into the pan and drop the pan lightly on the counter to raise the air bubbles out of the batter.

6. Place the cake pan on a baking sheet. Pour some hot water into the baking sheet. Bake at 170C (338F) for 15 minutes, 160C (320F) for 15 minutes, then stop the heat and bake with the remaining heat for 15 minutes.

7. When it is done, place the cake pan on a wire rack to cool completely.

You can either serve immediately or chill in the fridge before serving! It will slightly get hard in the fridge, so leave at room temperature for a few minutes before you serve.

You can brush the cake with some apricot jam syrup and/or dust with powdered sugar (confectioner’s sugar) to finish. You can serve it with whipped cream if desired.


02/07/16 Super Bowl Sunday -Cheat Day-

– 12 Frozen Dinner Roll Dough Balls (You can substitute with any type of ready-made dough)
– 8 oz Cream Cheese – Softened (Optional)
– 1/2 Cup Grated Parmesan Cheese
– 1/2 Cup Grated Romano Cheese (You can substitute with Provolone)
– 1/2 Cup Shredded Mozzarella Cheese
– 1/4 Cup Sour Cream
– 1 14 oz Can (1 1/2 Cups) Artichoke Hearts – Drained and chopped
– 3/4 Cup Frozen Chopped Spinach – Thawed and drained of excess water or you can use raw Spinach.  Just steam/cook raw spinach in a pan for about 5min.
– 2 Cloves Garlic – chopped
– 1 tsp Basil
– 1/2 tsp Crushed Red Pepper Flakes
– Olive Oil
Coat a 10 inch oven-safe skillet with olive oil. Place the Dinner Roll Dough Balls in a ring around the skillet. Cover and let rise until thawed and doubled in size.
In a medium bowl, combine Cream Cheese, Parmesan, Romano, Mozzarella, Sour Cream, Artichokes, Spinach, Garlic, Basil, and Red Pepper Flakes.
Once dough has thawed, uncover and scoop the dip into the center of the skillet. Brush the rolls with olive oil, and top with an additional sprinkle of cheese (optional). Bake in a preheated oven at 375˚F (190˚C) for 25 minutes. (If the bread browns too quickly, lower oven temperature to 350˚F or cover the bread with a ring of foil). Remove and let cool slightly before serving. Enjoy!



Banana Avocado Ice Cream



1 whole avocado pitted, chopped into fours and frozen

1/2 banana chopped large chunks and frozen

1/4 C Frozen Blueberries (optional)

1 Scoop Protein Powder (Chocolate or Vanilla)

1/2 Teaspoon Vanilla extract (Optional)

1/4 C Chilled Full Fat Coconut milk or Almond Milk


Add all the ingredients into a blender or food processor.  Blend on low.  Then blend on high.  Check the ice cream consistency.  If the ice cream is too thick and not all of the ingredients have blended well, add about a splash of coconut milk and blend again.  Your ice cream should have the consistency of soft-serve.  Remove from blender/food processor and place in a bowl.  Eat as is or you can put your ice cream in the freezer for 10min. to get firm.



Spaghetti Squash with Meat Sauce


Makes about 6-8 servings.


• 1 spaghetti squash, halved lengthwise and seeded
• 1 1/2 pounds ground beef
• 1 white onion, diced
• 3-4 Cloves chopped garlic
• 1 tablespoon extra-virgin olive oil
• 1 cup sliced mushrooms (optional)
• 1 zucchini, diced (optional)
• 1 green bell pepper, chopped
• 1 red bell pepper, chopped
• 1 (14.5 ounce) can organic crushed tomatoes or 1-2 cups of organic Ragu sauce
• 1 tablespoon Italian seasoning or to taste
• 1 tablespoon red pepper flakes, or to taste (optional)
• 1/2 cup extra-virgin olive oil, divided


1. Cut 1 spaghetti squash lengthwise and remove seeds.  Wet the squash halves and wet a paper towel.  Cover squash halves with the wet paper towel.

2. Place squash halves into a microwave with cut sides up and microwave on high for 10min.  Remove from microwave and check if squash is cooked by inserting a fork into the squash.  When cooked thoroughly, the fork will be easy to pierce the flesh.  If the squash is under-cooked, microwave again for 5-10min more.
3. Cook and stir ground beef and onions in a skillet over medium-high heat until the beef is crumbly, evenly browned, and no longer pink.  And salt & pepper to taste if desired.  Drain and discard any excess grease. Set beef aside.

4. Heat 1 tablespoon olive oil in a skillet over medium heat; cook and stir mushrooms, zucchini, green and red bell peppers, add Ragu sauce, and Italian seasoning. Simmer over medium heat until vegetables are cooked through and tender, about 10 minutes. Add the ground beef and onions; stir to combine.
Simmer on low heat, stirring occasionally, while you finish preparing spaghetti squash.
5. Scrape the inside of hot spaghetti squash halves with a fork to shred the squash into
strands; divide onto 8 plates. Drizzle each serving of spaghetti squash with 1
tablespoon extra-virgin olive oil and top each serving with a generous amount of
meat sauce.


Larabar Cherry Pie


1 c. almonds
1 c. dates
1 c. dried cherries or dried blueberries

In your food processor or blender, mix together fruit and nuts until a sticky,
workable dough is formed.
Being careful not to wreck the texture, shape into six equal sized bars,
and wrap in plastic wrap.

If you’re in a hurry, you can shape the dough into eight to twelve balls
instead. They should keep in the refrigerator or freezer in an airtight
container for up to a month.



Honey Sesame Chicken Thighs

by Nick Massie

Sesame Chicken



3-5 boneless, skinless chicken thighs

1tsp fresh ginger minced or grated

1tsp fresh garlic minced or grated

1/2 tbsp soy sauce or coconut aminos

1/2 tbsp honey

1/2 tsp sesame oil


Combine all ingredients in a bowl and marinate for 30 minutes or up to 24 hours.

Heat a large, non-stick sauté pan over high heat.  Place chicken thighs in the pan, skin side down (the shiny
side) and sear for approximately 2 minutes on each side.  Your goal is to achieve a caramelized outer, which will be dark brown in color. Be careful not to over crowd the pan, otherwise, the pan will cool
down too much and you won’t achieve the flavorful crust.

Remove thighs to a bowl and wrap in plastic wrap to trap in heat.

Eat immediately, store them in the fridge for up to one
week (they won’t last that long), or leave them in the
freezer for up to six months.



by Nick Massie



1/4 butternut squash chopped large cubes

2 red bell peppers chopped

2C can tomato puree

4 garlic cloves minced

3tbsp olive oil

10oz ground bison or ground beef

3tbsp chili powder

1tbsp cumin powder

1tsp chipotle powder or smoked paprika

salt and pepper to tast


Preheat a stock pot over medium high heat.  Add the olive oil, chili powder and ground cumin. Stir to toast the spices.  Stir in minced garlic.

Season the topside of the bison with salt and pepper and add to the pot (seasoned side down).  Season the other side with salt and pepper and begin to break bison into chunks incorporating the garlic, spice and oil mixture. Cook for 1 minute.  Mix well in stock pot.

Add the onions to the pot and stir. Season with salt. Stir in the butternut squash. Put the lid on the pot and cook for 10 minutes.

Remove lid, stir, add the peppers.  Cover the pot and cook for 10 minutes.  Remove lid and add tomato puree. Stir to incorporate and bring to a simmer.

Once simmer is achieved, turn off heat and season one last time with salt, chili powder, cumin, and chipotle powder or smoke paprika.

Serve.  Eat and enjoy or refrigerate for up to 1 week or freeze for up to 6 months.



How to Make Bulletproof Coffee (Step By Step):

How-To-Make-Bulletproof-CoffeeA quick note about the picture above. It is really about a tablespoon per large mug of coffee. So if you only brew one mug’s worth of coffee, don’t use 2 Tbs, just 1 Tbs.

*You can substitute Kerry Gold Butter with any brand of unsalted organic grass fed butter. For example: Anchor brand unsalted butter.

*Optional Step 5: Add cinnamon

Health Benefits To Bulletproof Coffee:

  • Fat Loss Anyone? Medium-chain triglyceride (MCT), found in coconut oil, consumption has been shown to lead to greater losses of the adipose tissue (fat) in animals and humans.
  • More Energy For You! Studies have shown that the fast rate of oxidation of MCFA (Medium chain fatty acids) leads to increase energy expenditure (EE). It is absorbed differently in the body as opposed to long chain fatty acids.
  • Eating Fat Will Make Me Fat…NOPE!! Greater energy expenditure with MCFA relative to long-chain fatty acids (LCFA) results in less body weight gain and decreased size of fat depots after several months of consumption.
  • Why Grass Fed Butter? Fresh grass in the cow diet improves the rheological and nutritional properties of butter. The nutritional value of butter is improved by the proportion of fresh grass in the diet of cows by halving the atherogenicity index.
  • You’re Trying To Give Me a Heart Attack!! Despite the high saturated fat content of dairy products, no clear association between dairy product intake and risk of myocardial infarction (MI) has been observed.
  • Gain Muscle – Both exercise and coffee raise cellular energy use while simultaneously inhibiting your muscle building mechanisms (mTOR) for a brief period, which causes it to “spring back” and build even more muscle as soon as you eat. There are 3 known ways to raise mTOR. Intermittent fasting, exercise, and coffee.


Paleo Chocolate Cake Mug

  • 1 1/2 tablespoons coconut flour
  • 1 1/2 tablespoons almond flour
  • 2 tablespoons coconut oil
  • 2 tablespoons unsweetened cocoa powder
  • 2 tablespoons raw honey
  • 1 egg
  • ½ teaspoon vanilla extract
  • pinch of salt
  • pinch of cinnamon
  1. Add all ingredients to a mug.
  2. Mix all ingredients well with a spoon.
  3. Microwave for 2 minutes.
  4. Eat and Enjoy.


Paleo Orange Chicken



Super Simple Paleo Broth


  • 2 cups bone broth (beef, chicken, or fish stock)
  • 1 avocado (skin & pit removed)
  • Juice of one lemon
  • 1 tablespoon MCT oil or coconut oil
  • Salt and pepper to taste

Add all ingredients to a blender.  Blend all ingredients until smooth, adding water for a thinner texture if desired. Serve warm or chilled.  To serve warm, add prepared broth to a microwavable mug or bowl and microwave 1-3min.  To serve chilled, leave broth in the fridge for about 20-30min before serving.







Crispy Salmon on Spinach greens

Step1.  Infuse olive oil with rosemary and sliced garlic.  Add a generous amount of olive oil to a pan and fry 1 stick of rosemary and 1-2 sliced cloves of garlic on medium high heat till garlic is browned (2-3min.)

Step2.  Remove rosemary and garlic.  Set a side for later.   You want the salmon to be dry, so pat dry 1st with a paper towel and season with salt and pepper (pinch of salt n pepper). Season salmon on both sides. Now add a thawed piece of salmon to the pan.  Sear the salmon on medium high heat for 3-4min. on one side.  Do not touch the salmon.  Let it develop a nice crust.

Step3.  After 3-4min. Flip salmon and cook the other side for 2-3min.  If you like your salmon medium well, turn off the burner and let the residual heat cook the salmon for the 2-3min.

Step4.  Add raw spinach to a bowl or plate.

Step5. Add the seared salmon on top of the spinach.  Add the fried garlic slices ontop of the garlic.  Add a few cherry tomatoes, and 1-2 spoonfuls of ready made, no sugar, marinara sauce (marinara sauce is optional).  I inserted a pic of a marinara sauce that you can find on Saipan that does not have any added sugar.



Cauliflower popcorn


  • 1 head cauliflower, big stems and leaves removed
  • 1 tbsp cinnamon
  • 1 tsp salt
  • 1 tsp cumin
  • 1 tsp black pepper
  • 1 tsp ground nutmeg
  • 1/8 cup olive oil or coconut oil

How to:

  1. Preheat oven to 425
  2. cut cauliflower into small bite-sized pieces
  3. in a small bowl or measuring cup, combine olive oil and spices
  4. in a big bowl, toss cauliflower pieces with oil mixture
  5. spread evenly on a parchment lined baking sheet
  6. bake for 30-40 mins tossing every 15-20 minutes
  7. Enjoy!


photo 2

Chicken Curry

3-6 skinless chicken thighs (organic preferred)
1/2 onion diced
3 garlic cloves diced
1-2 carrots diced
1-2 celery sticks diced
1/3 cup of can stewed tomatoes drained (organic preferred)
3-5 tablespoons curry powder
tinian hot pepper powder 2 pinch
1 cup can coconut milk
1 cup water
2 tablespoons olive oil


Brown the chicken thighs in a pot with olive oil on medium-high heat.  Once the chicken is browned, remove from pot and set aside for later.  Next add the onions, carrots, celery, and garlic to the pot.  Cook for about 2-3min on low heat.  Add the stewed tomatoes, curry powder, and hot pepper.  Cook for another 2-3min on high heat.  Add 1 cup of water to deglaze the pot.  Add 1 cup coconut milk.  Add the chicken back into the pot.  Reduce the heat to medium, cover with a lid, and cook for 30min.  Remove the lid and cook for another 30-40min.  The liquid in the pot will reduce into a sauce and the flavors will combine.  Remove from the stove and serve.



1 – 8oz can of sardines in olive oil or water.

1/2 – avocado

1/2 – onion chopped or diced

1 – clove garlic minced

1/2 tsp lemon zest

1/2 lemon squeezed juice

1/4 tsp cayenne


1. Saute onions, and garlic in 1tbsp of olive oil until fragarant and transparent.

2. Mash or use a food processor or a blender the following: sardines, avocado, lemon zest, lemon juice, sauted onions and garlic and cayenne.  Blend until smooth consistency.

3. Serve with fresh cucumber slices




Green Hulk Smoothie

1 – Handful of Spinach

1/2 – Apple

2 – Celery Sticks

1 – Scoop of chocolate whey protein

2 – Tbsp Coconut oil

1 – cup water

1 – cup ice cubes



Put all the indgredients into a blender and blend…alternating between the low, middle, and high speed setting.  Blend until smooth.  Pour into a tall glass and enjoy.




Mediterranean Mahi Mahi filet:

(Serves 4)¼ Cup Pine nuts (toasted)4 Fillets of Mahi Mahi (or other firm white fish such as Snapper, Cod, Sea Bass, or Tilapia)Sea Salt and Freshly Ground Pepper3 Tbsp  Ghee¼ cup Lemon Juice1 Clove Garlic (Crushed)5 Tbsp Fresh basil Leaves (shredded or chiffonade)

½ cup Kalmata Olives (pitted)

1 cup frozen artichoke hearts


Preheat Oven to 350 degrees

  1. Toast pine nuts in pan on stove top until lightly browned and set aside
  2. Season fish with salt and pepper. Place in a baking dish in a single layer.
  3. In a small saucepan melt butter with crushed garlic over medium heat. When ghee is melted take off heat and add the lemon juice. Pour over fish fillets.
  4. Top fish with half of the basil.
  5. Distribute olives and artichoke hearts around fillets.
  6. Cover with aluminum foil and bake until fish is opaque throughout. Approximately 10-15 minutes depending on thickness of fillet
  7. Take fish out of the oven, remove foil and top with pine nuts and the remaining fresh basil.
  8. Serve immediately!
Mediterranean Mahi Mahi filet

Mediterranean Mahi Mahi filet

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