Malt Aioli

Malt vinegar aioli is wonderfully versatile sauce that is simple and easy to make, and can be used on its own or as an ingredient in many other things!


  • 1/4 c malt vinegar
  • 2 egg yolks
  • 1 tsp sea salt
  • 1 tsp dijon
  • 2 c canola oil


  • Put all ingredients in a food processor except canola oil
  • Turn on food processor and blend well
  • Slowly add canola oil in a slow drizzle so it emulsifies
  • Taste for seasoning, and enjoy!

Champagne Vinaigrette

This is a very versatile dressing that goes with just about anything, and can also be used as a marinade for chicken and fish! I will keep in the fridge for up to 5 days.

Champagne Vinaigrette – Yields ~2cups


  • 1/2 cup Champagne Vinegar
  • 1 1/2 cups EVOO
  • 1.5 tsp Dijon
  • 1.5 TBS Raw Honey
  • 1.5 oz fresh parsley, chopped
  • S&P to taste


  • Put all the ingredients in a bowl except for the EVOO and S&P
  • Slowly drizzle in the EVOO while whisking as fast as you can so the oil emulsifies with everything else
  • You can also do it in a food processor. The important thing is to drizzle slowly, and mix fast. If you use a food processor, consider add the parsley afterwards so it doesn’t get chopped too much
  • Add S&P to desired taste


Papaya Ginger Smoothie

Why not enjoy a post workout smoothie that will help replace lost nutrients?


  • Cut up papaya, about 1.5 cups, into chunks. Chill for about an hour, or freeze.
  • Small handful of ice (the chilled papaya and ice will make the smoothie nice and thick)
  • Peel and chop a small piece of fresh ginger (about 2 teaspoons)
  • A half a cup of non-fat plain Greek Yogurt
  • Lemon juice (half a lemon)
  • One sprig of fresh mint, leaves torn off
  • Throw all of this in a blender and blend to your desired consistency
  • Enjoy!


Green Smoothie for Meditation

This recipe contains bananas, spinach, and avocado which can help boost concentration, which can help with meditation, which can lead to inner peace, which can improve your life…


  • 1 avocado
  • 1 banana
  • 1/2 cup spinach
  • 1/2 cup almond milk
  • 6 cubes of ice
  • 3 tsp honey
  • 1 tsp vanilla extract


  • Put all ingredients in a blender
  • Blend until smooth
  • Enjoy!

Avocado Green Goddess BLT Chopped Salad

Ingredients: Dressing, yields ~ a little less than 1 pint

  • 2 fl. oz apple cider vinegar
  • 8 fl. oz buttermilk
  • 1 tsp tabasco
  • 5 fl. oz. malt aioli
  • 5 fl.oz sour cream
  • 7 fl. oz greek yogurt
  • .5 oz minced chives
  • .5 oz minced parsley
  • .5 oz minced dill
  • 1 avocado


  • Mix all ingredients together in a blender except avocado until fully incorporated
  • Peel and de-seed avocado
  • Rough chop avocado
  • Add avocado to blender, blend til smooth

For Salad:

  • Cut a few slices of turkey bacon into squares and cook them to your desired crispiness
  • Chop up your favorite kind of crispy lettuce
  • Chop up your favorite kind of crispy apples
  • Chop up your favorite kind of crispy cucumber
  • Chop up your favorite kind of tomato
  • Thin slice some red onion
  • Throw it all in a bowl and top with Avocado Green Goddess Dressing
  • Enjoy!

**Tip – Save the leftover dressing in the fridge for up to 3 days to use for dipping raw veggies in for a snack. Be sure to put plastic wrap directly on the dressing to keep air from getting to it. This will help slow it from oxidizing and turning brown.

Cauliflower Rice


  • Cauliflower


  • Cut the florets from the stem
  • Put them in a food processor and pulse until it resembles rice
  • Or you can chop it with a knife


Whenever I make cauliflower rice (or regular rice for that matter) I never just make rice. My favorite way is to start out with a little EVOO in a pot and get it hot. Then I add diced onion, minced garlic, and diced peppers. Once the onions have turned translucent I add the “rice” and mix it up for a minute or so. Then I add a little chicken stock for flavor. (Feel free to omit this to keep it vegan)

**For regular rice, the chicken stock will be the substitute for the water you would normally cook it in.

Another excellent use for cauliflower rice would be to use it in tabbouleh.

  • 1 head cauliflower, riced
  • 1 pint cherry tomatoes, halved
  • 1 ¼ cups fresh parsley, chopped
  • ¾ cup cup fresh cilantro, chopped
  • 4 stalks celery, minced
  • 3 scallions, sliced thin
  • Salt & pepper to taste
  • Mix together

Mix the dressing:

  • 1/3 cup EVOO
  • 2 TBS Red Wine Vinegar
  • 1 tsp maple syrup
  • Pinch of salt
  • Mix together, add to “rice” mix
  • Enjoy!

Caramelized Mushroom and Kale

This recipe is best prepared in a cast iron skillet


  • 2 large handfuls of kale, washed and hand torn
  • ½ yellow onion, diced
  • 2 tsp garlic, minced
  • 1 jalapeno, sliced
  • 4 cremini mushrooms, sliced ¼ inch thick
  • 1 lemon, zest, juice
  • several pieces of cilantro, torn
  • 1 TBS butter
  • 1TBS canola oil
  • Salt and pepper to taste


  • Heat a large cast iron skillet and add canola oil
  • Reduce heat to medium
  • Add the mushrooms. Make sure they’re all flat
  • After a minute or so, add the butter and let melt
  • When they are nice and crisp, but not burnt, on one side, flip the mushrooms over
  • After another minute or so add the garlic and onions
  • Stir these around with a wooden spoon
  • Add the sliced jalapenos, stir around
  • Begin adding the kale a little at a time. It will wilt and become smaller as it cooks so you can add more in
  • As the last of the kale goes in, add the lemon juice
  • Sprinkle the entire dish with the turmeric and stir in
  • Add the salt and pepper, stir
  • Garnish with lemon zest and cilantro, enjoy!

This dish goes well with cauliflower rice, quinoa, barley, just about anything!

It’s also great with andouille sausage!

Grilled Scallops and Cucumber Salad


  1. ½ -1 pound of dry sea scallops (pull off the tough muscle)
  2. 1 TBS minced jalapeno, serrano, or habanero pepper (pick your spiciness)
  3. ½ tsp cumin seeds, toasted
  4. ¼ tsp fresh cracked Pink Himalayan salt
  5. ½ tsp fresh cracked pepper
  6. 1 English cucumber, de-seeded, quartered, and sliced 1/8 inch thick
  7. 1 tsp lime juice
  8. 1/8 cup EVOO (extra virgin olive oil)
  9. 1 green onion, thinly sliced (green and white parts)
  10. ¼ cup toasted walnuts
  11. 1/8 cup chopped fresh cilantro


  1. Toast, then chop cumin seeds
  2. Combine cumin with the S&P, and minced peppers
  3. Rinse and dry scallops, then rub with the spice mixture
  4. Put the scallops onto skewers, set aside, and preheat grill to med-high
  5. Mix the lime, EVOO, and chopped cilantro
  6. Add to it the cukes, green onion, and toasted walnuts
  7. Check the seasoning. You might want to add S&P.
  8. Oil the grill rack
  9. Grill the scallops (about 4 min each side, depending on their size)
  10. Remove scallops from skewers, place on top of cucumber salad
  11. Enjoy!

Low Carb Hash, for Breakfast


  • 3 slices bacon, cut in 1” cubes
  • ½ red onion, diced
  • ½ orange bell pepper, diced
  • ½ head of cauliflower, chopped
  • ¼ tsp paprika
  • ¼ tsp cayenne (if you like a little extra kick)
  • ½ TBS minced garlic
  • 1 TBS chives, minced
  • ½ cup cheddar, shredded
  • Salt and pepper to taste


  • Fry bacon in a non-stick skillet until done. Pull the bacon out
  • while leaving the rendered fat in the pan. Put the bacon on a paper towel and save.
  • Next add the onions, peppers, cauliflower, and garlic to the pan.
  • Keep stirring until the veggies soften a little and turn golden brown.
  • Add the salt, pepper, cayenne, and paprika.
  • Add a little water to the pan and continue to cook until cauliflower is soft. Let all water evaporate.
  • Stir in the chives, then make a couple holes in the veggies by pushing them aside with a spoon.
  • Crack the eggs into the holes, sprinkle the bacon and cheese over top, and cook eggs til desired doneness
  • Enjoy!

Low Carb Asian Marinade for Chicken


  • 2 cloves garlic, minced
  • 2 TBS low sodium soy sauce
  • 2 TBS rice vinegar
  • 2 TBS mayo
  • 1 ½ TBS honey
  • 1 tsp ginger paste
  • 1 or 2 TBS of Sambal Oelek (chili garlic sauce) or Gochujang (hot pepper paste)
  • ¼ tsp black pepper

**Tip: Salt depends on how salty your soy sauce is. Taste before adding more salt.


  • Whisk all ingredients together well, add in chicken, and let sit anywhere from 30 minutes to 12 hours. (The longer it sits, the more tender and juicy it will be).
  • Grill the chicken to an internal temperature of 165 degrees
  • Enjoy!