Egg Salad Your Way



  • 2 to 3 eggs
  • Butter Lettuce
  • ¼ – ½ tsp olive oil
  • Salt and pepper to taste
  • Clean mustard to taste
  • Any of the following herbs, spices, citrus or greens singly, or in combination:
    • Cilantro
    • Cumin
    • Tabasco
    • Dill
    • Lemon
    • Basil
    • Oregano
    • Garlic
    • Salt
    • Pepper
    • Cayenne
    • Jalapeno
    • Dill
    • Rosemary



  1. Chop, or break up, eggs into chunks in a small mixing bowl.
  2. Add olive oil, mustard, salt and pepper, and any of your favorite spices in combination.
  3. Spoon onto large butter lettuce leaves and eat as egg wraps.  Or, break up the lettuce, and spoon all of the eggs over top.



Continue Reading

Spicy, Crunchy Chicken Salad

Chicken Apple Cucumber and Jalapeno Salad



  • 4 – 6 oz. Chicken Breast, boneless, skinless – cooked and cubed (Grilled Chicken)
  • 1/2 Honeycrisp Apple, cubed (or your favorite)
  • 2 tsps to 1 Tbsp chopped, fresh Jalapeno
  • 1/2 cup cucumber, cubed
  • Basic Salad Dressing
  • Mixed Leafy Greens or Spinach leaves



  1. Combine first 5 ingredients well
  2. Serve over mixed greens




Continue Reading

Ginger Dressing



2 Inches fresh ginger, grated

1/2 cup pure water

1 Tbsp Extra-virgin, Cold-Pressed Olive Oil

1/2 tsp Organic Apple Cider Vinegar

Salt and Pepper to taste



  1. Place the ginger and water into a small saucepan and bring to a boil.  Reduce until there is about 1 Tbsp of liquid left.  Strain and let cool.
  2. Add cooled, ginger reduction with the rest of the ingredients and mix until well blended.

Use as a salad dressing or over pan-seared fish to add flavor.

Continue Reading

3 Meals that Fight Diabetes and Heart Disease

Simple Life. Simple Plan. Great Health.

Can these 3 meals help lower blood sugar and cholesterol?

You bet they can.  It helps that they’re delicious and hunger busting. But eating clean meals, like these 3S Paleo versions, can literally save your life as part of a simple healthy body-mind lifestyle as presented in my book,  Sugar + Stress = Sick. Eating organic, simple and clean, monitoring early health indicators, getting a minimum of 20 minutes of heart pumping exercise (including walking), and reducing stress, are the foundation for living the longest life YOU can.
First, here’s the menu:

~ Bowl of Strawberries to Your Taste


~ Crunchy Tuna Salad

~ Filet Mignon with Asparagus and Lemon Oregano Sauce
Continue Reading

Crunchy Tuna Salad

apple tuna salad



Up to 6 oz – Albacore White Tuna in Water

1/2 Honeycrisp Apple, cored and chopped

1/3 Cucumber, chopped

1/8 – 1/4 Cup cilantro, chopped

1 Tbsp Extra-Virgin, Cold-Pressed Olive Oil

1 tsp Organic Apple Cider Vinegar

Salt and Pepper to Taste




  1. Place tuna in a medium sized mixing bowl.
  2. Mix in apple, cucumber and cilantro until thoroughly blended.
  3. Add remaining ingredients and mix well.

Serve as is, or over mixed spring greens or fresh spinach

Continue Reading

Red Cabbage Slaw

Red cabbage – Yum



1 – 2 cups Organic Red Cabbage

1 Tbsp Extra-Virgin, Cold-Pressed Olive Oil

1 tsp Bragg’s Organic Apple Vinegar

Salt and Pepper to taste

Options: cilantro, cayenne, lemon, jalapeno, ginger



  1. Chop red cabbage to preferred size and place in a small mixing bowl.
  2. Mix remaining ingredients together as salad dressing.
  3. Combine cabbage and dressing.


Life hack: If you’re bulk prepping this dish, place the cabbage in it’s own container separate from the mixed “dressing.”  Combine when you’re ready to eat so your cabbage stays fresh and crispy.

Continue Reading

Mango Avocado Salad

2 ripe mangoes, peeled, pitted and chopped
1 large avocado, peeled, pitted and chopped
1 tbsp. fresh lime juice
2 tsp. olive oil
1 tbsp. fresh cilantro
1 tbsp. black sesame seeds

Hand mix all of the ingredients together and serve.

Continue Reading

Corn and Herbs Salad

3 cups frozen corn kernel, thawed
1 medium size sliced red onion
1 cup chopped cherry tomatoes
1/4 cup chopped cilantro
1/4 cup chopped fresh oregano leaves
1 Anaheim chile pepper, seeded and diced
1 jalapeno pepper, seeded and diced
2 cloves garlic, minced
1 tsp. cumin powder
2 tbsp. olive oil
sea salt and pepper to taste
1 cup raw pumpkin seeds for garnish

Combine all the ingredients in a big bowl except for pumpkin seeds. Let it stand for
20 minutes, tossing occassionally. Serve at room temperature and sprinkle with pumpkin

Continue Reading

Sweet and Sour Salad

1 English cucumber thinly sliced
1 small onion thinly sliced
1/4 chopped fresh pineapple
3 firm tomatoes, chopped
2 pinches stevia
3 tbsp. white wine vinegar
sea salt to taste
1 cup pomegranates seeds

Combine all the ingredients in a big bowl. Cover and chill.

Continue Reading