Stuffed Halloween Peppers

Here’s 3 delicious recipes you can enjoy year round (carving a face into your pepper is totally optional…but really fun!).

Directions for Sloppy Halloween Stuffed Peppers

Directions for Thanksgiving Stuffed Peppers

Directions for Sausage Stuffing

I hope you love these recipes! Festive can be healthy. Having delicious recipes to keep you on track over the holiday season is a must if you want to avoid the all-too-common self-sabotage that tends to happen from Oct-Jan 2nd. This year can be your year to feel successful, slim, and satisfied.

Need some help? Let’s talk!


~In health,


Pork Sausage Stuffing

Mmm, sausage. No bread. No starchy carbs. Just herby, meaty goodness to serve alongside your turkey and healthy cranberry sauce.

Served in acorn squash (what a super idea!).


  • 1 pound ground pork
  • 1 onion, chopped
  • 1 green bell pepper, chopped
  • 2 packs of button mushrooms, chopped
  • 1 cup celery, chopped
  • 4-6 cloves of garlic, minced
  • 2 tablespoons each, rosemary, thyme, and sage, minced
  • Salt and pepper to taste
  • 2 tsp each, fennel seeds, anise, and paprika
  • 1/2 tsp cayenne pepper
  • 1 tsp coconut oil

**Note: Adjust stuffing measurements accordingly depending on amount of people being served. This stuffing filled a 16 lb turkey, as well as a 5 qt braising pan.

How to:

  1. Heat coconut oil in a large skillet on medium heat.
  2. Place bell pepper, mushrooms, and celery into skillet and saute.
  3. In a large mixing bowl, combine ground pork, onion, garlic, rosemary, thyme, sage, fennel seeds, anise, paprika, cayenne, salt, and pepper.
  4. Add ground pork mixture to skillet, and cook until pork is browned slightly.
  5. Remove from heat, and discard any liquid in the pan.

Compliments of Primal Palate. Yummers.

The holidays are a wonderful time to share healthy food with those you love the most. Fill ’em up with the good stuff. 🙂

“CORNBREAD” STUFFING, Grainless & Low Carb

This recipe is from Maria Emmerich’s blog. Enjoy this grainless, low-carb stuffing alternative throughout the year.

Cornbread Ingredients:
  • 1/2 cup coconut flour
  • 1/4 tsp Celtic sea salt
  • 1/4 tsp baking soda
  • 6 eggs (or 3 eggs and 1/3 cup coconut milk)
  • 1/2 cup coconut oil, melted

Cornbread How To:
Preheat oven to 350 degrees F. In a medium sized bowl sift together the dry ingredients. Slowly add the wet ingredients into the dry ingredients and stir until very smooth. Grease a small bread pan and fill about 2/3 of the way full with batter. Bake for 40-50 minutes, or until a toothpick comes out clean. This can be made ahead and frozen.

Stuffing Ingredients:

  • 1 pound ground sausage or bacon (omit for vegetarian)
  • 2 cups celery, chopped
  • 1/2 cup onion, chopped
  • 5 cups crumbled “cornbread” (from above)
  • 2 cups sliced mushrooms
  • 1 1/4 cups chicken broth (or more if you like a mushy stuffing)
  • 1 1/2 tsp poultry seasoning
  • 1 tsp sage
Stuffing How To:
Preheat oven to 325 degrees F (165 degrees C). Place sausage, mushrooms, celery and onions in a large, deep skillet. Cook over medium high heat until evenly brown. Drain, crumble and set aside. In a large bowl combine sausage mixture with cornbread, chicken broth, poultry seasoning and sage. Mix well and transfer to a 9×12 inch baking dish. Bake, covered, for 45 minutes or until well set and cooked through.
Makes 12 servings.
Traditional Cornbread Stuffing = 441 calories, 20g fat, 15g protein, 52 carbs, 4.3g fiber
“Healthified” Stuffing = 278 calories, 22g fat, 12.4g protein, 4.4 carbs, 2.2g fiber

Crispy Leeks

This recipe is a great way to add flavor to many meals like hamburgers, meatloaf, salads, soups…use your imagination.

How to:

  • Finely chop a leek from end to end.
  • Add 2-3 tablespoons of refined coconut oil to a large skillet and turn to medium-high heat.
  • Add chopped leek and cook for 3 minutes with the lid on.
  • Remove lid and stir leek well.
  • Cook for 3-4 more minutes, stirring occasionally, until well done and a bit crispy.
  • Serve on anything you like onion with. So good!!

Bec’s Meatloaf (new and improved!)

This recipe is great for batch cooking so you have an easy meal to prepare that you can enjoy as leftovers all week long or freeze for those busy nights you just want to defrost.


  • 3 lbs grass-fed ground beef
  • 1/2 lb ground “pet food” (ground organ meats, they have to label it as pet food if the ground beef is under 70%)
  • 1 organic carrot, chopped in 1/2 inch pieces
  • 1/2 organic zucchini, chopped in 1/2 inch pieces
  • 2 teaspoons each of ground onion, garlic
  • 1 teaspoon each of sea salt, pepper, paprika, dried parsley, rosemary, and cumin (or Restore the Jing powdered Chinese herb extract)
  • *optional, add sliced Swiss cheese on top for last 5 minutes of baking

How to

  • Pre-heat oven to 375
  • Mix everything in a large glass baking dish and then press into a loaf
  • Bake for 45-60 mins
  • Add Swiss cheese slices for last 5 minutes of baking if desired (and you tolerate dairy well)

I love this recipe topped with crispy leeks. Enjoy!!

Serves 12-16

Breathing and your gut health

I’m keeping this short and sweet today: your breathing has tremendous impact on your gut health.
The vagus nerve, the longest nerve in the human body, connects your heart, brain and gut. It plays a key role in regulating your heart beat and breathing. When I help clients manage their stress and improve their gut health, one way I do that is through breathing awareness.

You see, when you breathe quickly and shallowly, you reinforce the stress response (if you’re breathing like this, it’s likely because you are stressed!)…and your body will release chemicals like CRH, the precursor to your primary stress hormone cortisol, that can damage your gut lining (leads to food sensitivities, digestive complaints, gas, bloating, reflux, possibly IBS).
So do yourself a huge favor right now and take some mindful breaths. Slow your breaths down, make them a little deeper and allow yourself an opportunity to re-center.
Do this often. Your gut will thank you!
Have a terrific week.

In health, & happiness

Mint ice cream made from what?!

Do you like to enjoy a dessert now and then that doesn’t sabotage your energy, waistline, make your break out, or give you digestive problems? Me too! I’ve been doing some fun experimenting lately with cookbooks and online recipes and I really want to share this ice cream recipe with you.

Disclaimer: So as a rule for me and my family, sugar is a no no. We enjoy good health too much to risk it with something that has been researched to death to cause inflammation, problems with gut flora, weaken the immune system, raise blood sugar and cause energy drops (and usually mood swings)…the list goes on and on. Don’t we all have better things to do with our time than deal with these consequences? Well, thankfully there are a lot of people in this world that share this passion and they’ve experimented with tweaking recipes, using weird ingredients, and actually making things taste good. I’ll be sharing this mint chocolate chip ice cream recipe that I found online here. The one I originally made was from Maria Emmerich’s Quick and Easy Ketogenic Cooking and it’s very similar and delicious!
Photo credit


  • 2 large ripe avocados
  • 2 cups / 1 can coconut milk, preferably BPA-free cans
  • ½ cup powdered Erythritol or Lakanto or sweetener from this list
  • 1 tbsp vanilla extract or 1 vanilla bean (~ ½ tsp)
  • ¼ cup fresh mint or more to taste or 1-2 tsps mint extract
  • 1 package dark chocolate chips / bar dark 85% chocolate (3.5 oz)

How to:

Blend everything together and then pour into 8 containers and stick in the freezer until desired texture (3+ hrs) or pour into an ice cream maker if you have one and churn until desired texture.

Totally delicious, refreshing, and satisfying! A huge benefit of using ample high quality fat and keeping carbs/sugars very low is that a smaller amount is generally quite satisfying and won’t trigger cravings.
I hope you love this recipe. Wishing you a fabulous week!
In health, & happiness

Could this sweetener be healthy?

Hi there! Today we are going to be talking about a sweetener that shows real promise for anyone looking to reduce inflammation, weight, and heal their gut.

First I want to recap about what we talked about last time and extend a special gift to you.
Last week I shared with you some true foundations for creating the health you want. I also opened up my calendar to you to book in an Unstoppable Health Discovery Session with me over the phone for free! A lot of you seem excited to get some extra help to push past obstacles and finally reach your health goals, so I’ve decided to open up 2 more slots. Click here and claim your free Unstoppable Health Discovery Session now. I would love to talk to you!

Have you heard of Lakanto?

I’ve been researching this sweetener and tried it out for the first time a few weeks ago.
Lakanto is the closest natural sweetener to sugar in terms of its taste and its usability. The two natural ingredients in Lakanto are non-GMO erythritol and the super sweet extract of the luo han guo fruit (aka monk fruit, used in China for centuries). This fruit’s extract is 300 times sweeter than table sugar!

Erythritol is better than other sugar alcohols because it is fermented. The erythritol in Lakanto is made by fermenting the sugar in non-GMO corn. Similar to xylitol, people can have diarrhea, gas and bloating with foods sweetened with sugar alcohols, but this tends not to be a problem with Lakanto. This may be because Lakanto is processed differently (fermented versus hydrogenated).

Health Benefits of Lakanto

·       Zero calories

·       Zero additives

·       No influence on your blood sugar and insulin (safe for diabetics)

·       A one-to-one ratio with sugar so it’s easy to measure and use in baking

It appears that if you aren’t cooking and baking with it, monk fruit works well as a sweetener and tends to be less processed than Lakanto. There are no reported negative effects~in fact, there are some health benefits associated with monk fruit such as inhibiting tumor growth, antioxidant, anti-inflammatory, and blood pressure regulation (all similar to stevia, except the aftertaste). As far as versatility with recipes, Lakanto has benefits over monk fruit.

If you are struggling with sugar addiction, Lakanto or monk fruit looks promising as a replacement. As with any sweetener, moderation is recommended and if you do try it and your body language tells you that it doesn’t agree with you, please listen!

In health, & happiness

Hormone healthy banana chocolate ice cream

I had to share this AMAZING recipe with you: you can make it in your food processor in less than 5 minutes!


  • 2 large ripe bananas, sliced and frozen solid
  • 1/3 cup raw milk (can substitute coconut milk)
  • 1/2-3/4 cup cream (organic strongly recommended)
  • 2 tablespoons collagen powder (Great Lakes or Bulletproof)
  • 3-4 tablespoons unsweetened cocoa powder
  • 1-2 teaspoons vanilla

How to:
Throw everything into a food processor or VitaMix and blend until smooth (see pic below). It’s that simple!! SO delicious!
I love the soft texture of this ice cream and that it uses bananas as the sweetener. Very rich and creamy. You can freeze it if you prefer a firmer texture. The collagen helps the texture after it is frozen, but I think it is best to eat it right after you make it. Enjoy!

In health,


Grain-free Taco Salad

This recipe is quick, easy, and delicious! One thing you will notice that is different is that there aren’t any refined starches or grains in it. I’ve found that for myself and many of my clients that it’s easy to get carried away with starches at meals and that leads to health symptoms like weight gain (or stalling weight loss), energy crashes, increased appetite, and sugar cravings. What you’ll love about this meal is that it is super easy to customize. If you do well with more carbs, then you’ll do great with more green leafies, cabbage, and salsa. If you do well with less carbs, these are great options that won’t spike your blood sugar and you can add a bit more fat and protein to stay balanced. Everybody wins!

Ingredients for taco salad filling:

  • 2 lbs grass-fed ground beef
  • 1/2 tsp-1.5 teaspoons of chili powder (depending on how spicy you like it)
  • 1/2 tsp onion powder (or 1/2 chopped yellow onion)
  • 1/2 tsp garlic powder
  • 1/2 tsp sea salt
  • Optional: Organic hot sauce to taste (I love Organic Harvest Foods’ Jalapeno Pepper Sauce)
  • Toppings: avocado or guacamole, sour cream, shredded cheese, olives, salsa or chopped tomatoes

Ingredients for taco salad base:

  • 1-2 cups of leafy greens and/or cabbage (crispy romaine is especially delicious)
  • Optional: organic whole or refried beans

How to:

  • In a large skillet, crumble ground beef and add spices. Cook on medium heat until meat turns brown, stirring occasionally (5-10 minutes).
  • While filling is cooking, wash and chop lettuce.
  • If having beans, heat those up in a small pot with a little coconut oil on the bottom to prevent sticking.
  • When meat is brown, turn off heat.
  • Put lettuce on plate, top with meat (and beans), and add your favorite toppings~avocado or guacamole, sour cream, shredded cheese, olives, and salsa or chopped tomatoes.
  • Enjoy!