Sweet Potato Apple Mash

// April 17th, 2014 // No Comments » // Recipes

Sweet Potato Apple Mash

2-3 Pounds of organic garnet sweet potatoes

6-8 med size apples (I used Braeburn and Granny Smith organic)

Cut up the sweet potatoes into small wedges and boil until very soft.   Peel off the skin and place in Bowl.  Add 2 tsp sea salt.  1-2 tsp of Saigon Cinnamon and ¼ to ½ cup raw or organic butter.  There is a BIG difference in cinnamon types.  This is the best.  Stir with spoon, it should be chunky. You can add 1 TBSP of coconut or maple sugar (optional).

Peel and slice up the apples into chunks about 1-2 inch size.  Put in pot with ¼ cup of water, 1 tsp Saigon Cinnamon and ½ tsp of sea salt.  Cover and bring to boil over medium heat.  Cook until soft .  The consistency should be chunky.  If you want a short cut- you can mix in organic apple sauce – like Santa Cruz instead of making your own.

Mix the sweet potatoes and apple mixture together.  The ratio should be 2/3-3/4 sweet potato and ¼ to 1/3 apple sauce.  Can be served hot or cold.

Variation:  You can mix part sweet potatoes and part butternut squash together with the apples.    Use the same proportions.

Chicken Apple Sausage

// January 12th, 2014 // No Comments » // Recipes

Chicken Apple Sausage

1 pound organic ground chicken breast

1 pound organic ground chicken thigh

1 organic granny smith apple- peel and dice or grate

1 clove garlic minced

1 tsp oregano

1/2 tsp basil

1 tsp Hungarian Sweet Paprika (from the Spice House)

1 tsp sea salt

1/2 teaspoon fresh ground pepper (I prefer the peppercorn royale from Spice House)

1 TBSP Organic Grade B Unfiltered Maple Syrup

****Mix all the ingredients together (it is very sticky- so I put bags over my hands).  Form into approximately 1 1/2 inch diameter pieces.  Cook with butter or coconut oil in a stainless steel or iron frying pan.  I used the griddle on top to cook them.

I doubled the recipe (cooked them about halfway through) and then froze them.  I suggest wrapping in wax paper and freezing them in a bag.


// December 5th, 2011 // 3 Comments » // Recipes


1.  1/4 cup olive oil, coconut oil (use slightly less) or butter (divided)- My preference is the butter or coconut oil because it tenderizes the chicken.

2.  1 onion chopped salt and pepper

3.  1/2 cup white wine

4.  1 cup chicken or vegetable broth

5.  1/2 tsp fresh chopped tarragon or 1 TBSP dried

6.  3 boneless  organic chicken breasts cut up into pieces, I will use some dark chicken meat for more flavor

7.  2 med carrots peeled and cut into discs

8.  Mixture of other vegetables of your choice:  pea pods, parsnips, green beans, broccoli, cauliflower, zucchini, bell peppers, asparagus.  I use around 1.25 lbs total.  Cut veggies into pieces (except pea pods)

Put half of oil in heavy bottom skillet such as cast iron that is enamel coated or stainless steel.  Add onions, salt,pepper, tarragon and season with minced garlic. Cook on med heat for a few minutes.   Add wine and stock.  Add chicken and reduce heat.

When chicken is half cooked.  Add in the other vegetables.  Cover and continue to cook until chicken is done.

Serve by itself or over rice.  Prepare the rice with butter or chicken broth on the stove.

Total time cooking is about 15 min (not including the rice).

Can be frozen and easily reheated on the stove

Mexican Shrimp Cocktail

// July 6th, 2011 // No Comments » // Recipes

Mexican Shrimp Cocktail


1 small red pepper

1 small yellow or orange pepper

1 red onion

bunch of fresh cilantro

1 ripe mango

1 ripe papaya

1tsp sea salt

dash of pepper

Juice from 1 lime freshly squeezed

4-5 roma or vine ripened tomatoes

2-3 tablespoons of extra virgin, coldpressed and unfiltered olive oil

1-2 tsp honey

1-2 cloves of minced garlic

Dice all ingredients and mix together.

Boil shrimp (1/2 to 3/4 pound) in water with sea salt – peel, devein and chill.  Chop shrimp and add to salsa just before serving.  Salsa may be made ahead of time, but do not store shrimp with salsa until ready to serve.

Serve with corn chips, romaine lettuce pieces or sliced jicama.

Vegetable Beef Chili

// September 11th, 2010 // No Comments » // Recipes

Vegetable Beef Chili

  • 1.5 – 2 pounds of organic ground beef, bison or ground turkey
  • 1   12oz can of organic diced tomatoes]
  • 1     12oz can of organic tomato sauce
  • 1   medium zucchini diced
  • 1 red bell pepper diced
  • 1 medium yellow zucchini squash diced
  • 1 medium sweet onion diced
  • 1can of beans of your choice –rinsed well (optional)
  • 2-4 cloves of garlic minced (to your taste)
  • 2 tsp sea salt ( I prefer the Hawaiian red sea salt)
  • 1.5 Tbsp Basil
  • 1.5 Tbsp Parsley
  • 1 Tbsp Oregano
  • 1-2 tsp chili powder (to your taste, I only add 1)
  • 1 tsp ground cumin
  • 1tsp ground black or white pepper
  • Brown beef ,bison or turkey in a skillet.  Drain of grease and put in a crock pot or pot on the stove.  Add other ingredients.  Cook on low for 2 hours or put in crock pot on low for 3-4 hours.

Can be served with brown rice, shredded cheese or sour cream

Note:  you will probably want to double this recipe.  This recipe serves 2 with leftovers for a few days.  You can also freeze it.  It is easy to reheat in a pot on the stove, just add a little water.