🍫💪 Chocolate Collagen Milkshake Magic: 4 Dreamy, Metabolism-Supporting Flavors

🔥 Blood sugar–steadying, metabolism-loving, and ridiculously good.

Rich, creamy, low-fat, and packed with protein + carbs—these collagen milkshake-style blends are designed to support your thyroid, stabilize blood sugar, and give you a satisfying treat without crashing your energy or hormones.

Each one starts with a pro-metabolic base:

• 🥛 Skim or low-fat milk for calcium, carbs, and sleep support

• 💪 Collagen for gut lining, joints, skin, and hair

• 🧁 Maple syrup or honey for glucose and glycogen replenishment

• 🍫 Optional cocoa or coffee for flavor and fuel

• 🧂 Salt + 🌿 vanilla to bring it all together

✨ Base Recipe:

🍫🥜 Cocoa Peanut Butter Cup Collagen Milk

A nostalgic milkshake flavor—with metabolic benefits.

Sweet, creamy, and decadent without the junk or seed oils. Peanut powder adds protein and flavor with virtually no fat, making this a perfect mini-meal.

Ingredients:

• 1 cup skim raw milk (or low-fat raw milk or milk of choice)

• 2 tbsp collagen

• 1 tbsp peanut powder (Organic PB2 or equivalent)

• 1 tsp cocoa powder

• 1 tbsp maple syrup

• 1/4 tsp vanilla extract

• Dash of sea salt

Directions: Blend until smooth. Serve over ice or gently warmed. Enjoy mid-morning or afternoon.

☕ Variation #1: Mocha Peanut Butter Cup

Chocolate + coffee + peanut butter? Yes, please.

• Add 1/2 - 1 cup strong brewed coffee or 1–2 shots of espresso

• Keep all other ingredients the same

This variation makes a fantastic pre-workout or productivity booster.

☕️🍫 Variation #2: Classic Mocha Collagen Milk

No peanut, just chocolate and coffee.

• Omit the peanut powder

• Add 1/4–1/2 cup brewed coffee or espresso

• Keep the cocoa, collagen, and sweetener

Think clean Starbucks mocha without the dairy, PUFA, or sugar crash.

🍌 Variation #3: Chunky Monkey

Chocolate + banana = creamy, dreamy, potassium-packed.

• Omit peanut powder

• Add 1/2 of a ripe banana (fresh or frozen)

• Keep cocoa, collagen, and maple syrup

Optional: Add cinnamon or a dash of nutmeg for extra warmth.

🍯 Variation #4: Salted Caramel Collagen Milk

Buttery-sweet flavor with none of the junk.

This one hits all the comfort buttons—sweet, salty, cozy—with a dreamy caramel vibe that feels like dessert. Bonus: it’s still low-fat, PUFA-free, and packed with collagen + calcium.

Omit:

• Peanut powder

• Cocoa powder

Add:

• 1–2 drops caramel extract OR swap the maple syrup for 1 tablespoon of real caramel sauce made with cane sugar and no seed oils, I like this one.

• Keep or slightly increase the sea salt to enhance the caramel flavor

• Optional: a pinch of cinnamon for warmth

Optional: Add a pinch of cinnamon for a warm, toasted note.

💖 Bonus Flavor Ideas:

Perfect for seasonal swaps or rotating new options into your mini-meal lineup:

• 🍓 Strawberry Cream: 1/2 cup strawberries + honey + vanilla

• 🍥 Coconut Caramel: Add a dash of coconut extract + maple

• 🎂 Birthday Cake: Use butter + almond extract + vanilla

• 🍎 Apple Pie: Add applesauce + cinnamon + honey

• 🍑 Peaches & Cream: Use ripe peach + vanilla + maple syrup

🥤Metabolic Milkshakes: Sipable Mini Meals for Energy + Hormones

Metabolic Mini Meal Sipper (Master Recipe + Flavor Variations)

A low-fat, high-carb protein + carb drink to support blood sugar, thyroid, and muscle during fat loss or healing. Blend or shake and sip every 2–3 hours.

🔧Master Formula

• 1 cup liquid (skim milk, fruit juice, carrot juice, or lemonade)

• 2 tbsp collagen or gelatin

• 1/2 cup protein source (nonfat Greek yogurt or lowfat cottage cheese)

• 1 tbsp natural sweetener (maple syrup, honey, or stewed fruit)

• Flavor add-ons (spices, cocoa, fruit, citrus, vanilla, pinch of salt)

🧬 Macros: ~20–25g protein, 20–35g carbs, 0–2g fat

🍊 Orange Julius

• 6 oz orange juice

• 1/2 cup nonfat Greek yogurt

• 2 tbsp collagen

• Splash vanilla + pinch of salt

🍁 Maple Milk

• 1 cup skim milk

• 2 tbsp collagen

• 1 tbsp maple syrup

• Dash of vanilla + pinch of salt

☕ Mocha Latte

• 1 cup strong coffee or 2 shots espresso

• 1 cup skim milk

• 2 tbsp collagen

• 1 tsp cocoa powder + 1 tbsp maple syrup

🍫 Chocolate Peanut Butter

• 1 cup skim milk

• 2 tbsp collagen

• 1 tsp cocoa powder

• 1 tbsp peanut powder

• 1 tsp honey

🐒 Banana Cream

• 1/2 banana

• 1/2 cup nonfat Greek yogurt

• 1/2 cup skim milk

• 2 tbsp collagen

• Dash cinnamon + pinch salt

🍑 Peaches & Cream

• 1/2 cup canned peaches (in juice, drained)

• 1/2 cup lowfat cottage cheese

• 1 tbsp maple syrup

• Splash almond milk to thin + dash cinnamon

🍓 Strawberry Yogurt

• 1/2 cup nonfat Greek yogurt

• 1/4 cup strawberry lemonade

• 2 tbsp collagen

• Splash coconut water to thin

🥕 Carrot Cake

• 1/2 cup carrot juice

• 1/2 cup skim milk

• 2 tbsp collagen

• 1 tbsp maple syrup

• Dash cinnamon + pinch salt

🌴 Tropical Glow

• 1/2 cup pineapple juice

• 1/2 cup frozen mango

• 1/2 cup nonfat Greek yogurt

• 2 tbsp collagen

• Squeeze lime + pinch salt

Whether you’re deep in a cut or just trying to keep your energy stable while healing, sipping your meals might just be the metabolic magic trick you were missing.

🌙 Bedtime Vanilla Maple Collagen Milk

🧋Sweet Sleep in a Cup

A mineral-rich, blood sugar–stabilizing nightcap to support deep, restful sleep.

If you're waking up at 2 a.m. or feeling wired at bedtime even though you're exhausted, it might be a blood sugar problem—not a willpower one. Your body needs fuel to stay calm and metabolically stable overnight. This bedtime milk delivers exactly that: fast-acting carbs to quiet cortisol, complete protein from collagen to support overnight repair, and a hefty dose of calcium to nudge melatonin production. It's sweet, simple, and deeply nourishing—no blood sugar crash, no middle-of-the-night wakeup. Just solid sleep.

🥛 Ingredients:

• 1 cup skim milk (rich in calcium and tryptophan)

• 2 tablespoons collagen powder

• 1 tablespoon maple syrup

• Splash of pure vanilla extract

• Dash of sea salt

🌀 Instructions:

1. Add all ingredients to a blender.

2. Blend on high for 20–30 seconds until smooth and frothy.

3. Pour into your favorite mug and sip warm or cold.

Optional: Gently heat on the stove after blending for an extra cozy feel—just don’t boil it.

💡 Why it works:

• Calcium helps trigger melatonin release.

• Maple syrup supplies a gentle glucose hit to keep blood sugar stable through the night.

• Collagen provides glycine and protein to calm the nervous system and support tissue repair.

• Skim milk keeps fat low while maximizing mineral and protein content—perfect for a metabolism-supportive cut or refeed.

🍂 Flavor Variations

1. 🥜 Peanut Butter Cup

Like drinking a peanut butter milkshake that puts you to sleep.

This version adds a hit of roasted peanut flavor that pairs perfectly with the vanilla and maple. Ideal for a little protein, carb, and calcium boost before bed—without the fat spike.

Add:

• 1 tablespoon peanut powder (like Organic PB2 or Just Great Stuff – no sugar added)

2. 🍁 Cinnamon Maple Dream

Add:

• ½ teaspoon ground cinnamon

• Optional: pinch of nutmeg

Warm gently after blending for the ultimate bedtime hug in a mug.

3. 🍯 Honey Lavender

Replace maple syrup with:

• 1 tablespoon raw honey
  Add:

• ⅛ teaspoon food-grade dried lavender (or a drop of lavender extract)

Let the lavender steep in the warm milk after blending for 5 minutes, then strain. Incredibly relaxing for the nervous system.

🍓 Gluten-Free Rhubarb Crisp

There’s something deeply nostalgic about a warm fruit crisp—especially when it’s tart, tangy rhubarb bubbling beneath a golden, buttery crumble. But most recipes are loaded with flour, sugar, and heavy fats that weigh you down instead of lifting you up. This version keeps it simple and light, using just a few nourishing ingredients: sprouted oats, rice flour, honey, and a touch of butter. It’s gluten-free, low-fat, and easy to digest—perfect for a spring or summer treat that won’t derail your metabolic goals. Whether you're deep in a refeed, easing out of a cut, or just craving something sweet without the junk, this crisp delivers comfort and function in every bite.

🌾 Ingredients:

Filling:

• 4 cups chopped rhubarb (fresh or frozen)

• 2–3 tbsp honey (adjust to sweetness preference)

• 1 tbsp rice flour (to thicken)

• Optional: pinch of salt, ½ tsp vanilla, or a splash of orange juice for brightness

Topping:

• ¾ cup sprouted rolled oats

• ¼ cup rice flour

• 1–2 tbsp honey (depending on desired sweetness)

• 1–2 tbsp butter (keep it low-fat; can use 1 tbsp if needed)

• Pinch of salt

🧑‍🍳 Instructions:

1. Preheat oven to 350°F (175°C).

2. In a bowl, toss the chopped rhubarb with honey and rice flour. Pour into a small 8x8 baking dish.

3. In another bowl, mix sprouted oats, rice flour, honey, and a small amount of melted butter. Use a fork to combine until crumbly.

4. Sprinkle the topping over the rhubarb.

5. Bake for 35–40 minutes, or until the topping is golden and the fruit is bubbly.

6. Let cool slightly before serving. Optional: serve with a spoonful of low-fat yogurt or skim milk on the side.

🍯 Macros (Per Serving, assuming 6 servings with 1 tbsp butter total):

• Calories: ~140–160

• Carbs: ~28g

• Fat: ~3–4g

• Protein: ~2g

🥢 Vietnamese Vermicelli Salad with Grilled Chicken

Looking for a high-protein, low-fat meal that actually tastes like summer? This Vietnamese-inspired vermicelli bowl hits every note: cool rice noodles, crisp herbs, pickled veggies, and juicy grilled chicken — all brought to life with a tangy, umami-packed dipping sauce. Unlike restaurant versions that sneak in seed oils or deep-fried shallots, this version is clean, lean, and 100% pro-metabolic. It’s also endlessly customizable: bump the carbs for a refeed, or keep it tight for a cut. And yes — it’s still so satisfying.

📝 Ingredients (Serves 2)

🍜 Vermicelli Base:

• 3 oz dry rice vermicelli noodles (about 2 loosely packed cups cooked)

• 8 oz chicken breast, cut into thin strips or chunks

• 1 tsp coconut aminos/tamari and/or fish sauce (for chicken marinade)

• 2 cups shredded romaine or butter lettuce

• ½ cup fresh cucumber, thinly sliced

• ¼ cup shredded or julienned carrot

• Fresh herbs — mint, cilantro, Thai basil

🥣 Nuoc Cham-Inspired Sauce (Low-Fat):

• 3 tbsp fresh lime juice

• 2 tbsp fish sauce

• 1 tbsp coconut sugar or maple syrup

• 1 small garlic clove, minced

• 1 tbsp water

• Optional: pinch of chili flakes

🔧 Optional Garnish (Choose 1 if fat allows):

• 1 tbsp crushed peanuts (~4g fat)

• 1 tsp fried shallots (~1.5g fat)

• 1 tbsp pickled onion (fat-free, adds tang)

🔥 Directions

1. Cook vermicelli noodles according to package. Rinse under cold water and drain well.

2. Marinate chicken in coconut aminos/tamari and fish sauce. Grill or sear in a cast-iron pan until fully cooked (no oil needed on the grill, maybe a small amount of ghee spray on the cast-iron).

3. Assemble salad bowls with lettuce, herbs, cucumber, carrot, and noodles.

4. Top with chicken, garnish with herbs and optional toppings.

5. Whisk nuoc cham sauce ingredients together. Drizzle over each bowl just before eating.

📊 Macros (Per Serving without garnish):

• Calories: ~350

• Protein: ~30g

• Carbs: ~40g

• Fat: ~4g

(Add ~4g fat per tbsp of peanuts or garnish as needed.)

🥣Creamy Masa Porridge (Harina de Maíz)

Looking for a warm, comforting breakfast that’s gentle on the gut and fuels your metabolism? This creamy masa porridge is a modern spin on a Dominican classic—made with skim milk, brown sugar, and aromatic cinnamon, it's naturally gluten-free, easy to digest, and endlessly customizable. Think of it as your cozy, carb-loving answer to oatmeal—but smoother, simpler, and just as nostalgic.

Yields: 4 servings (~1½ cups each)
Time: Prep 5 min • Cook 8–10 min

Ingredients

• 1 cup masa harina (nixtamilized corn flour, like King Arthur)

• 6 cups skim milk

• 1 cup brown sugar OR 2/3 cup honey

• ½ tsp salt

• 2–3 whole cinnamon sticks or 1 teaspoon ground ceylon cinnamon

• 1 Tbsp vanilla extract

• Optional: pinch of nutmeg, maple syrup, honey, or a pat of butter for serving

Instructions

1. Mix It Up
   In a medium pot, whisk together masa harina, skim milk, brown sugar, salt, cinnamon sticks, and vanilla extract. Let sit for 5–10 minutes to hydrate the masa.

2. Cook It Slowly
   Turn heat to medium and stir continuously until it begins to bubble. As it thickens, reduce heat to low and keep whisking for 4–5 minutes until smooth and creamy. Add more milk if it gets too thick.

3. Serve & Enjoy
   Remove cinnamon sticks. Ladle into bowls and top with optional maple syrup drizzle, butter, or a sprinkle of nutmeg.

Flavor & Topping Ideas

• Stir in a spoonful of collagen or gelatin for extra protein.

• Add a splash of maple extract or orange blossom water for fun.

• Top with fresh berries, caramelized bananas, or a dusting of cinnamon.

• Serve with a side of fruit juice or steamed milk for a full pro-metabolic breakfast.

🌾 Sprouted Oatmeal (Soaked + Simmered)

Sprouted oats can be a gentle, nourishing way to reintroduce grains on a pro-metabolic protocol—especially when properly prepared. Unlike conventional oatmeal, this method respects digestion by neutralizing anti-nutrients through soaking and using sprouted grains, which are naturally lower in phytic acid. When paired with metabolically supportive ingredients like raw milk, honey, and a touch of saturated fat, this bowl becomes a warming, blood sugar–friendly option that’s easy on the gut and aligned with ancestral wisdom.

Serves: 1
Prep time: 5 minutes (+ overnight soak)
Cook time: 5–10 minutes

🛒 Ingredients

• ½ cup sprouted rolled oats (ideally organic)

• ½ cup filtered water or skim milk

• 1 tsp apple cider vinegar (or lemon juice)

• Pinch of sea salt

Optional (add after cooking):

• ¼–½ cup milk (skim, low-fat, or raw)

• 1–2 tsp honey or maple syrup

• 1 pat butter (optional for those not on low-fat)

• Dash of cinnamon or vanilla

• Pinch of collagen powder (stir in gently)

• Handful of berries, sliced banana, or stewed apple

🥣 Instructions

1. Night Before: Soak the Oats
In a glass jar or bowl, combine:

• ½ cup sprouted oats

• ½ cup water or skim milk

• 1 tsp apple cider vinegar
  Stir, cover lightly, and let sit at room temp overnight (8–12 hours).

2. Morning: Drain & Rinse
Drain and rinse the oats with warm water to remove excess phytic acid and sour flavor.

3. Simmer
Add the soaked oats to a small saucepan with:

• ½ cup fresh water or milk (more if you prefer looser oats)

• Pinch of sea salt
  Bring to a simmer and cook gently for 5–10 minutes, stirring often, until soft.

4. Customize
Turn off the heat and stir in any desired additions:

• Extra milk for creaminess

• Honey or maple for sweetness

• Cinnamon or vanilla for flavor

• A small pat of butter for richness

• Collagen or fruit for protein and carbs

🍽 Notes

• Sprouted oats are gentler on digestion and higher in bioavailable nutrients than unsprouted.

• The overnight soak with ACV helps further neutralize anti-nutrients like phytic acid.

• Keep fat minimal if using this during a cut — skip the butter and use skim milk.

• For higher-protein versions, stir in collagen or pair with a scoop of low-fat Greek yogurt on the side.

Masa Pancakes

These are the ultimate metabolism-supporting pancakes—warm, fluffy, gut-friendly, and completely free of added fats. Perfect for anyone healing their liver, recovering from keto, or just looking for a high-carb, low-fat breakfast that doesn’t feel like diet food. Made with masa harina and sweetened with maple, they deliver the flavor and texture you want, without any butter or oil in the batter.

🌽. Masa harina is a traditional flour made from corn that has been nixtamalized—soaked and cooked in lime (calcium hydroxide)—which enhances its nutrient bioavailability, increases calcium content, reduces phytic acid, and makes it easier to digest, making it a gut-friendly, mineral-rich, and ancestral source of resistant starch and glucose.

🍽 Yields:

~14 pancakes (4-inch)

🌟 Ingredients

• 2½ cups low-fat buttermilk
  (or 2¼ cups low-fat milk + 2 Tbsp lemon juice or ACV)

• 1½ cups heirloom masa harina (nixtamalized, e.g., Masienda or King Arthur)

• 2 tsp aluminum-free baking powder

• ½ tsp kosher salt

• 1½ tsp ground Ceylon cinnamon

• 2 tsp vanilla extract

• 2 large eggs (or 4 egg whites for even lower fat)

• ¼ cup pure maple syrup

🔧 Directions

1. Make buttermilk (if needed):
   Stir lemon juice into milk and let sit for 5–10 minutes.

2. Mix dry ingredients:
   In a bowl, whisk masa harina, baking powder, salt, and cinnamon until lump-free.

3. Whisk wet ingredients:
   In a large bowl, whisk eggs (or whites), maple syrup, vanilla, and buttermilk until smooth.

4. Combine:
   Stir the dry mix into the wet until just combined. Don’t overmix—batter will be thick but scoopable.

5. Cook:
   Heat a nonstick or ceramic skillet over medium. Lightly grease with a small amount of butter or oil (just enough to prevent sticking—this adds only trace fat). Scoop ¼ cup batter per pancake and spread into ~4-inch rounds. Cook ~2 minutes per side, until golden and cooked through.

6. Serve with:
   Warm maple syrup, stewed fruit, nonfat Greek yogurt, or a splash of OJ for the full pro-metabolic vibe.

🧮 Macros per Pancake (1 of 14):

(with 2 eggs, no added fat in batter)

• Calories: ~78 kcal

• Carbs: ~13g

• Protein: ~2.5g

• Fat: ~1g

If you use egg whites instead:

• Fat drops to: ~0.3g per pancake

• Calories drop slightly: ~73 kcal

✅ Notes & Tips

• Still Fluffy: Even without fat, the pancakes stay tender thanks to the buttermilk and maple.

• Pan Tips: A well-seasoned cast iron or ceramic nonstick pan is essential here.

• Batch Prep: These freeze and reheat well, so make a double batch and pop them in the toaster all week.

These cinnamon-vanilla masa pancakes are gluten-free, low-fat, easy to digest, and sweetened naturally with maple. With no added fat in the batter, they’re the perfect high-carb breakfast for metabolic repair and hormone support — kid-approved and nutritionist-designed.

Shepherd’s Pie

It took me awhile to come around to the health benefits of the white potato, a true superfood! Our hunter-gatherer ancestors ate a lot of tubers - which are very low toxicity since they grow underground and don’t have to chemically deter animals from eating them as much as other plant parts. They’re also high in protein, vitamins and minerals - and cultures that ate a lot of them enjoyed robust health. Pair with ground beef, any other chopped vegetables of your choice like zucchini, carrots, summer squash, mushrooms, and even a little garlic, onion, and tomato paste if your body tolerates those! Be sure to make extra, even a double batch, as this freezes well and is sure to be a hit!

Ingredients
2 pounds lean ground beef, salted and browned

1 cup bone broth

1 zucchini, chopped

1 summer squash chopped

3 carrots, chopped

10 crimini mushrooms, rinsed and chopped

1 tablespoon potato starch

italian seasoning

sea salt

garlic, fresh or powder

onion, fresh or powder

Optional: 1 tablespoon tomato paste

Optional: 2 tablespoons worchestershire sauce

4 large potatoes, peeled and cut into large chunks

2 tablespoons butter

2/3 cup milk

1/2 cup parmesan cheese

Instructions

1. Preheat your oven to 400°F.

2. Bring a pot of water to a boil for the potatoes.
   Boil potatoes until fork-tender, about 15 minutes.

3. Brown the meat with the onions and garlic if using fresh.
   If using powders, add them after browning the meat.

4. Add broth, tomato paste, Worcestershire sauce (if using), Italian seasoning, and vegetables.
   Cover and let steam for 5–10 minutes, or until carrots are tender.

5. Scoop out ½ cup of the brothy sauce into a bowl.
   Whisk in the potato starch to make a slurry (immersion blender works great).
   Pour this slurry back into the pan and stir to create a gravy. Add more broth if needed.

6. Strain the boiled potatoes and mash with milk, butter, and salt to taste.

7. Arrange the meat/vegetable/gravy mixture in the bottom of a baking dish or Dutch oven.

8. Spread the mashed potatoes on top of the filling.

9. Sprinkle with parmesan.

10. Bake uncovered for 20–30 minutes.
    Optional: Broil for a few minutes at the end if the parmesan isn’t browned enough.

11. Cool for about 10 minutes before serving.

Creamy Spaghetti Squash with Chicken and Parmesan

This has quickly become one of my favorite quick weekday lunches. I can prep a couple spaghetti squashes on the weekend, and then have the shredded squash and chicken ready to go, and just assemble the meal in minutes. If it’s for a crowd, I would recommend combining everything in a casserole dish and baking it in the overn, which I do have another recipe for. This is more of a quick meal for one person. Enjoy!

Ingredients:

2 cups cooked spaghetti squash, shredded

3-4 oz cooked chicken breast, chopped up

1/2 Cup Milk of choice, I use skim raw milk separated with this

2 Tablespoons of shredded parmesan

1 teaspoon garlic powder

1 teaspoon dried italian seasoning or fresh basil

Salt to taste

A little melted butter for pre-baking the spaghetti squash

Instructions:

Preheat the oven to 375. Cut the spaghetti squash in half with your biggest sharpest kitchen knife. Be careful. Scoop out the seeds with a spoon, and rub the inside of the squash with a little melted butter. Salt the inside of the squash, and place that side down on a cookie sheet with parchment paper. Bake in the oven for about 45-60 minutes until it softens and the spaghetti squash strands can be scraped out with a fork. This can then be stored in the fridge for a week.

Place 2 Cups of shredded spaghetti squash in a small saucepan, add all other ingredients and bring to a simmer, covered. When hot, serve and enjoy! If you’re using fresh herbs, add them at the end.

High-Protein Orange Julius Smoothie

I love this smoothie! I drink it with my breakfast almost every day—or sometimes for a quick lunch. It’s such a great way to make sure I get my collagen in daily. It’s also a great source of protein and healthy carbs!

If it’s your whole meal, use low-fat or full-fat yogurt to get some fats in. Or go with nonfat yogurt if you’ve got another fat source in your meal (like eggs or buttery sweet potatoes).

You can also switch up the fruit additions—this morning I added half a cup of frozen wild raspberries for extra carbs. I also love this little glass blender I found on Amazon, so I don’t have to pull out and wash my big Vitamix every time: https://amzn.to/40M02kw

Ingredients:

• 1 cup organic orange juice (I like pulp-free)

• 1 cup yogurt (I use nonfat or low-fat Greek)

• 1–2 tablespoons honey or maple syrup

• 4 tablespoons collagen peptides – I use this one

• ¼ teaspoon real vanilla extract

• Small dash of sea salt

• Optional: Add-ins like frozen fruit, mango juice, etc.

Directions:
Combine all ingredients in a blender. Blend until smooth, pour into a glass, and enjoy!

Roasted Sweet Potatoes

Sweet potatoes are probably my favorite food. I eat them almost daily. With eggs in the morning, in a curry, with chicken or beef for lunch or dinner. I often batch-cook these on the weekend to last me through the week, I can easily reheat them for a quick meal on a busy day. I’ve even taken to simply washing and slicing them with the skins still on, and then easily peeling them off just before eating them, to avoid the dreaded task of peeling them raw. I hope you love them as much as I do!

Ingredietts:

2 pounds of sweet potatoes, any size or color, cut into 1-inch rounds

2 Tablespoons of butter, melted

At least 1 teaspoon of sea salt

Optional: Garlic powder

Instructions:

Heat oven to 450 degrees. Put all ingredients into a large mixing bowl and toss well to coat. Place the sweet potatoes on a large baking sheet in a single layer. Pour any remaining butter mixture from the bowl over the sweet potatoes. Roast in the oven for 20 minutes, and then flip them with tongs. Roast for an additional 20-30 minutes, or until they are golden brown and easily pierced with a fork. Take out and enjoy! Leftovers can be kept in the fridge for up to a week.

Egg Roll in a Bowl

I just found this recipe and love it so much! My whole family loved it and I hope yours does too.

Ingredients:

2 pounds ground beef or seed oil-free ground pork, lightly salted while browning

1 cup shredded carrots

2 cups raw sauerkraut

1 t ginger powder

1 t garlic powder

3 T coconut aminos

2 T fish sauce

Poached eggs, one per person minimum

Small drizzle of sriracha

Instructions:

Brown the meat in a cast iron or stainless steel pan with a little salt. Add the shredded carrot, ginger powder, garlic powder, coconut aminos and fish sauce, and cook until the carrots are slightly softened. Turn off the heat and add the sauerkraut to warm through. Poach the eggs by boiling a saucepan of water and cracking the eggs into the simmering water, letting them cook through for a few minutes until the whites are cooked and the yolks are still runny, scooping them out with a slotted spoon. Serve in bowls with an eggs and a drizzle of sriracha. Enjoy!

Chicken (or Beef) Greek Dinner

This is one of my go-to dinners for the family. It’s super versatile, you can use chicken, lamb, or beef and then add whatever toppings you have on hand, like feta cheese and kalamata olives and chopped cucumbers. The real star here is the tzatziki sauce - which is super easy to make and can easily be made high protein/low fat for weight loss. I hope you love it as much as we do!

Ingredients:

Chicken, -boneless/skinless breast, chopped and seasoned with salt, garlic powder, and oregano

And/or Beef/Lamb - either steak, thin-sliced, or ground beef formed into kafta - long skinny burgers seasoned with salt, garlic powder, and oregano

Cucumbers, julienned or half moons

Kalamata olives

Feta cheese, European origin for animal-based rennet (American rennet is made from mold)

Optional: small amount of peeled, seeded fresh tomato and/or a little chopped red onion, unless you have digestive or autoimmune disease (these are column 3 foods)

Tzatziki sauce:

2 Cups Greek Yogurt (nonfat for protein-sparing, full fat for weight maintenace or gain)

1/3 Cup cucumbers, minced

1 tablespoon each fresh dill and mint

1 t garlic powder

1 tablespoon lemon juice (half of a medium lemon)

sea salt

Instructions:

Grill or sauteed the chicken and/or steak in a cast iron pan after seasoning. If making kafta, combine the ground beef with the seasonings and form into long skinny meatball-shapes, frying in a cast iron pan until cooked on all sides. Arrange all of the ingredients on a large serving dish or place each topping in it’s own bowl so that guests can make their own plates with their desired toppings. Spoon tzatziki sauce on top and enjoy! This dish also goes well with the sauteed zucchini recipe as a side dish.

Sauteed Zucchini

This is a great side dish for your steak or burger. It’s my favorite go-to side. I call zucchini and cucumbers the “freebies” because they are nontoxic nonsweet fruits that have almost no carbs or calories. Although cucumbers are served cold, zucchini can be cooked and flavored for a delicious warm side dish! Yum!

Ingredients:

1 zucchini per person, sliced into half-moons

1 teaspoon grass-fed butter per zucchini

sea salt

Optional: garlic powder, European feta cheese, oregano

Instructions:

Heat a cast iron to medium high. Melt the butter, spreading it around the bottom of the pan. Add the zucchini and cook for a few minutes, stirring often, until they are just cooked through but still firm. Add any optional ingredients and serve warm. Enjoy!

Bananas Awesome

My partner invented this dessert (and gave it this silly name) and it has quickly became our new favorite. It’s crazy how something so easy could be so delicious. Feel free to get creative with the toppings - I could see shredded coconut, berries, or nutmeg being fun additions.

Ingredients:

One banana per bowl, chopped

A pinch of sea salt

A few shakes of Ceylon Cinnamon

A small dollop of homemade whipped cream (1/4 C or less)

Optional: small drizzle (1 teaspoon) of organic salted caramel sauce, I like 365 Whole Foods Brand - found here: https://amzn.to/48xrsfK

Instructions:

Place the chopped banana in the bowl. Lightly salt the banana, add the few shakes of Ceylon Cinnamon, and a small drizzle of caramel sauce, if using (adds 4 grams of carbs from sugar). Prepare the whipped cream in another bowl with an immersion blender, using 2 T of heavy whipping cream for every serving of the dessert (it will double in size when whipped), with 1 teaspoon of honey or 2 drops of Nunaturals liquid vanilla stevia. Add a dollop of whipped cream on top of the banana and shake a little more cinnamon on top for garnish. Enjoy!

Korean Bulgogi (Bibimbap)

This recipe is one of my new favorites and the first night I made it, my partner and I and my 10 year-old son ate almost 4 pounds of meat in one meal! They both said it was the best meal I’ve ever made. So it officially went into the regular dinner rotation at our house and it’s so easy and delicious. Enjoy!

Ingredients:

2 pounds of thin-sliced steak, preferably grass-fed (Costco usually has thin-sliced ribeye or NY strip)

Marinade:

1/4 Cup Raw Honey

1/3 Cup Coconut Aminos

1/2 teaspoon Ginger powder or 2 teaspoons minced fresh ginger

1/2 teaspoon Garlic powder

2 Tablespoons Rice vinegar

Sides and toppings:

Minced fresh cilantro

Julienned blanched carrots

Julienned cucumber

Poached or soft-boiled eggs

Optional: White rice

Instructions:

Whisk all of the marinade ingredients and pour over the beef, stirring it in. Allow the marinade to sit in the fridge for at least 20 minutes and up to one day, covered. Grill or saute the beef in cast-iron until just cooked through. If using cast-iron, then broil the beef in the oven for 5 minutes to get a little char on the edges. Serve immediately with the sides, including blanched carrots (simmered in water for a few minutes), cucumbers, eggs, cilantro, and optional white rice.

Beef Stew with Carrots

This is the perfect fall meal. I have a Halloween bonfire in my front yard every year, and I make a big pot of this stew for my friends and family. There’s nothing quite like a steaming bowl of beef stew with thick gravy and warm carrots on a chilly fall or winter evening. Enjoy!

Ingredients:

2 pounds of bone-in beef roast, chopped into 1 inch cubes

6 cups of chopped carrots

1 T onion powder

1 T garlic powder

3 cups beef broth

sea salt

optional: 1 T tomato paste

optional: 2 T potato starch, in a slurry with 2 T warm water before adding to stew

optional: a couple handfuls of crimini mushrooms (baby portobello), halved or quartered

Instructions:

I like to make this stew in a large dutch oven on the stovetop, but you could easily make it in a slow cooker or an Instapot instead. The reason I use a stovetop is because the stew meat needs to simmer for 3.5 hours and the carrots (and optional mushrooms) only take 20 minutes, so I like to add them at the end. To start, add the beef, salt, garlic powder, onion powder, and broth to the dutch oven or large pot on the stove and bring to a boil. Reduce the heat to low, cover, and simmer for 3 hours, until the meat is starting to become tender. Add the chopped carrots and any optional ingredients, and continue to simmer until the carrots are cooked through, about 15 more minutes. Serve hot and enjoy!

Ham & Cheese Frittata

This is such an easy weekend breakfast, and I like to double the recipe because then there are leftovers for the week! Just warm in the microwave or in a covered cast iron pan with a little water and it’s a quick and easy breakfast that is just as delicious the next day. Low- or fat-free ham (without nitrates or other weird ingredients) is a great way to enjoy high-protein pork without the seed oils that are usually present in pork fat.

Ingredients:

1 dozen eggs

1/2 C dairy (preferably raw): milk, yogurt, or sour cream

1 C chopped ham

1/2 C shredded cheese, preferably raw (I like the Emmi gruyere from Costco)

1 T butter

Instructions:

Make sure your 12-inch cast iron pan is well seasoned. If it is not, you can warm it and rub it down with some extra butter before cooking. Preheat the oven to 400. Melt the butter in the pan and warm the ham through on medium heat. Beat the eggs in a bowl with some sea salt and stir in the cheese. Pour the egg mixture on top of the warm ham and turn off the heat under the pan. Put the pan in the oven and cook for 15-20 minutes or until the eggs are just set but not brown on top. Remove from oven just when a knife comes out clean. Invert the pan onto a cutting board so the frittata stops cooking and let it cool a minute before serving.

Ground Beef and Gruyere Zucchini Boats

This is a fun and super easy dinner that my kids love. It’s honestly one of the only ways I can get them to eat zucchini! You could use any cheese, although I’m in love with the Swiss Emmi-brand gruyere from Costco, which is raw and so delicious. Enjoy!

Ingredients:

4 large zucchinis, washed and ends cut off

2 lbs ground beef (lean for protein-sparing, or 80/20 for weight maintenance)

8 oz Gruyere, shredded

2 t dried italian seasoning

1 t onion powder

1 t garlic powder

sea salt

Instructions:

Preheat the oven to 350 degrees. Slice the zucchini lengthwise and scoop out the seedy insides with a spoon, leaving a little on the ends so the ground beef mixture doesn’t leak out during cooking. Combine the ground beef in a bowl with all of the other ingredients except the cheese and zucchinis. Place parchment paper on a cookie sheet and place all of the zucchini “boats” on the parchment, filling with the beef mixture, and covering with a layer of gruyere. Place in the oven for 30-40 minutes or until the cheese is brown and the zucchinis can be pierced easily with a fork. Enjoy!