Spaghetti and Homemade Meatballs (serves 4)


  • 8 oz. whole wheat spaghetti
  • Organic tomato sauce (or homemade!)
  • 1 lb. lean ground beef (preferably grass fed)
  • 1 egg
  • 2 Tbs. water
  • 1/3 cup homemade whole-wheat bread crumbs (see post for recipe)
  • 1/4 cup minced onion (optional)
  • Salt and pepper


  1. Preheat oven to 350.
  2. Combine ground beef, egg, water, bread crumbs, onion, and salt and pepper with your hands. Form balls, and place them on a greased baking sheet. (Jared likes when I put some mozzarella cheese in the middle of each meatball!)
  3. Bake for 30 minutes.
  4. Cook pasta and sauce according to package directions. Once the meatballs are done, top with some fresh grated Parmesan and enjoy!

Turkey and Brown Rice Stuffed Peppers (serves 6- adapted from

  • 1 lb lean chopped turkey meat
  • 1 garlic, minced
  • 1/4 onion, minced
  • 1 tbsp chopped fresh cilantro or parsley
  • 1 tsp garlic powder
  • 1 tsp cumin powder
  • salt to taste
  • 3 large organic sweet red bell peppers (they are on the dirty dozen list)
  • 1 cup chicken broth (organic or homemade)
  • 1/4 cup tomato sauce (organic)
  • 1 1/2 cups cooked brown rice
  • Olive oil spray
  • 1/2 cup all natural shredded cheddar cheese
  1. Heat oven to 400°.
  2. Spray olive oil spray in a medium size saute pan and heat on a medium flame. Add onion, garlic and cilantro to the pan. Saute about 2 minutes and add ground turkey. Season with salt,  garlic powder and cumin and brown meat for several minutes until meat is completely cooked through. Add 1/4 cup of tomato sauce and 1/2 cup of chicken broth, mix well and simmer on low for about 5 minutes. Combine cooked rice and meat together.
  3. Cut the bell peppers in half lengthwise, and remove all seeds. Place in a baking dish. Spoon the meat mixture into each pepper half and fill it with as much as you can.
  4. Pour the remainder of the chicken broth on the bottom of the pan. Cover tight with aluminum foil and bake for about 35 minutes.
  5. Top with shredded cheddar cheese and enjoy!

Whole Wheat Flour Tortillas (from


  • 2 1/2 cups whole-wheat flour (white whole wheat is fine too– it is still 100% whole wheat!)
  • 1/2 cup non-hydrogenated oil (Avocado oil, coconut oil or EVOO)
  • 1 teaspoon salt
  • 1 cup warm water (heat in the microwave for 1 min)


  1. In the bowl of a heavy-duty mixer set with a dough hook, pour in the flour, oil and salt. Beat with the paddle until crumbly, about 3 to 5 minutes. Scrape the sides as needed. If your hand-held mixer comes with dough hooks those can be used as well.
  2. With the mixer running, gradually add the warm water and continue mixing until the dough is smooth, about 3 minutes.
  3. Take out the dough and divide it into 12 equal sized pieces. You can do this by making the dough into a big log shape that is about 8 – 10 inches long. Then cut it in the middle. Then cut each of those pieces in the middle and so on until you have 12 pieces.
  4. Using the palms of your hand roll each piece into a round ball and flatten it out on a baking tray or board. Cover with plastic wrap and let rest at room temperature for at least 15 minutes or up to one hour.
  5. Heat a cast iron skillet, griddle or 12-inch skillet over med-high heat. The pan should be fairly hot before you begin cooking the tortillas.
  6. On a lightly floured board or counter top, use a rolling pin to turn each ball into a 8 to 10 inch flat circle (measure against your recipe if printed on a 8.5X11 sheet of paper). Be careful not to use more than a teaspoon or two of flour when rolling out each ball into a tortilla because too much excess flour will burn in the pan.
  7. Grease the pan with a touch of oil and then carefully transfer each tortilla, one at a time, to the pan and cook until puffy and slightly brown, about 30 to 45 seconds per side. Set aside on a plate to cool slightly. Eat within an hour, refrigerate or freeze.

Whole-Wheat Banana Nut Muffins (from


  • 2 ¼ cup whole-wheat flour (I used King Arthur’s white whole wheat flour)
  • ¾ teaspoon baking soda
  • ¼ teaspoon salt
  • 3 ripe bananas, mashed
  • ¼ cup plain yogurt
  • ¼ cup honey
  • 2 eggs
  • 1/3 cup coconut oil
  • 1 teaspoon vanilla


  1. Preheat oven to 350 degrees F and grease pan (with butter).
  2. Whisk together the flour, baking soda, and salt.
  3. In a separate bowl mix mashed bananas with yogurt, honey, eggs, oil, and vanilla.
  4. Fold the banana mixture into the flour mixture until blended. Do not over-mix.
  5. Pour batter into prepared pan.
  6. Bake large loaf for 20-25 minutes or until it comes clean with a toothpick.
  7. You can make this recipe into banana bread too, just increase cooking time to 40-50 minutes.

Corn Tortillas

  • 2 cups masa harina (found in specially grocery stores like whole foods or central market)
  • 1/2 teaspoon salt
  • Between 1 1/3 cup warm water (heated in microwave for 1 minute)
  • Tortilla Press


  1. Blend the masa harina and salt with a whisk or fork.
  2. Pour in the warm water.
  3. Stir together the mixture with a wooden spoon until dough starts to form…not too sticky and not too dry. Add more water or flour if necessary. Finish mixing the dough with your hands.
  4. Make a log out of the dough. Cut it into twelve equal pieces by first cutting down the middle, then cutting each piece in half again, then cutting the remaining pieces into thirds until you have twelve pieces.
  5. Roll each piece into a round ball. Flatten each ball onto a cutting board then cover the entire board (and dough) with plastic wrap.
  6. Heat a cast iron skillet or non-stick flat pan over med-high/high heat. It is important to let the pan heat up thoroughly before you start cooking the tortillas. So let the pan heat up while the dough rests under the plastic wrap for 10 – 15+ minutes.
  7. Flatten the dough balls into tortillas with a tortilla press (wrap the press in plastic wrap first).
  8. Spray some oil onto the hot cast iron skillet or pan and then cook the first tortilla. Cook each side for 1 minute. You don’t want the tortilla to cook too much longer than a minute or two because it will start to become stiff.
  9. Keep the tortillas warm and covered until all of them are done.

Fish Tacos (feeds 2-3)


  • Corn tortillas (preferably homemade).
  • 1/2 – 3/4 lb. fish (I used haddock because it was on sale, but any white fish would work. Grouper would be delicious. Just make sure it’s wild-caught.)
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon ground red pepper
  • 1/8 teaspoon salt
  • 1/8 teaspoon garlic powder
  • Additional toppings (I did lime/cilantro crema, avocado, red onion, and lime wedges)


  1. Preheat oven to 425 degrees F.
  2. Combine all of the spices in a small bowl and rub over both sides of the fish.
  3. Bake on a baking sheet lined with aluminum foil for about 9 minutes or until fish flakes with a fork.
  4. Serve with warm corn tortillas and desired toppings
  5. To make the crema: combine sour cream, lime juice, and chopped cilantro (it’s that easy)!

Slow-Cooker Re-Fried Beans (from

*Note: on the original recipe, Lisa suggests making these overnight while you sleep. I highly discourage that idea. You will wake up at 4am with your entire house smelling of Mexican food. Make these during the day, with the windows open.


  • 1 onion, peeled and halved
  • 2 cups dry pinto beans, rinsed
  • ½ fresh jalapeno or other hot pepper, seeded and chopped
  • 2 cloves garlic, minced
  • ¾ teaspoons salt
  • ½ teaspoon black pepper
  • One big pinch of cumin
  • 6 cups water


  1. Combine all ingredients in slow cooker.
  2. Cook on high for 8 hours.
  3. Remove the bigger onion chunks and drain the excess liquid. If desired, save excess liquid until the final product is desired consistency.
  4. Mash remaining beans with a potato masher or food processor and you have homemade refried beans. Top with some cheddar cheese made from grass-fed cows milk!

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