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




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Orange Roughy


up to 6 oz of Orange Roughy

Ginger Dressing

1/2 lime

1/8 cup chopped parsley

1 Tbsp Extra-virgin Cold-pressed Olive Oil



  1. Heat a fry pan over medium heat with olive oil.
  2. Add the orange roughy.
  3. squeeze 1/2 of the lime on the fish, then 1/2 of the ginger dressing.  Cook for 3 minutes.
  4. Turn the fish.  Add the rest of the lime and ginger dressing.  Cook for an additional 3 to 4 minutes.
  5. Remove from pan and sprinkle with parsley.

Serve with Green Beans

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Deconstructed Bison Burger


Bison – 2 to 6 oz

1/4 cup cilantro, hold about 1 Tbsp aside to trim the burger when done.

1/2 tsp ancho chili powder

1/2 tsp cumin

salt and pepper to taste

1 Tbsp Extra-Virgin, cold-pressed olive oil



  1. Heat a grill pan with a little additional olive or coconut oil over hot heat until searing hot.
  2. Mix all ingredients in a small mixing bowl, forming the bison into a “hamburger” patty.
  3. Lower the temp of the heat under the pan to medium, and put the patty in your grill pan for about 4 minutes.  Season with a little salt and pepper.
  4. Flip. Sear the second side adding a drop or two of olive oil and a little more salt and pepper.
  5. Remove and rest for about 2 minutes.

Serve over Red Cabbage slaw.

concept of healthy eating with red cabbage and parsley in bowl pouring with lemon juice, close up
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Poached Eggs

Two poached eggs on plate



2 range free eggs

1 tsp kosher salt

2 tsps white vinegar

Herbs, seasonings and/or jalapeno to your taste



  • Put enough water in a two quart saucepan to fill it about 1 to 1-1/2 inches.  Add salt and vinegar, and bring to a boil.
  • Meanwhile, crack the eggs into small individual bowls.
  • Use a spatula and spin the boiling water in the pan, then carefully “drop” the eggs, one-by-one into the center of the spinning water.  This helps the eggs keep their shape a little better.
  • Turn off the heat, and cover the pan.  Set a timer for 5 minutes and just wait.
  • While waiting, prep your herbs, seasonings and/or jalapeno.  You can mix salt, pepper, oregano or rosemary for instance.  Fine chop a little jalapeno and cilantro if you wish.
  • Use a slotted spoon to remove the eggs when done. Dress and serve.
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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

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Raw Ginger CocoNUT Balls

Homemade raw vegan sweets in coconut shavings in ceramic plate on old wooden table overhead view

‘Bite into a fresh ginger root, and you will feel the sun’s fire stored in the paper brown wrapper’.  ~Anonymous

Try this refreshing ginger nut balls for a healthy raw treat, and a potential way to ease the stomach if you tend towards upset during air travel.



1 cup Medjool dates (soaked in hot water for 15 mins)

1 cup cashews (soaked in water for 30 mins)

2 tbsp raw cacao powder

2 tbsp raw cacao nibs

3+ tbsp raw sesame seeds

3 – 4 tbsp fresh ginger juice (grate fresh ginger then squeezed through cheesecloth

1/2 tsp cinnamon

Pinch of salt



2 tbsp raw shredded coconut (lightly toasted if you wish)

Coconut nectar

1 tbsp almond or Brazil nut butter (optional)


Balls of coconut and chocolate.



  1. Drain dates, reserving about 3 Tbsps. Drain nuts.
  2. Combine in a food processor to a fine paste.
  3. Transfer paste to a bowl, and add in remaining ingredients until mixed thoroughly.  Taste and add more ginger juice to taste.
  4. Keep a bowl of water nearby, keeping your fingers wet as you roll up sticky balls from your mixture; about 1 tsp for each ball.  Place balls on tray covered with wax paper.
  5. Refrigerate balls for at least 1 hour, and as long as overnight.
  6. Remove from the refrigerator, and roll alternatively in coconut nectar and shredded coconut.  I like them with Brazil nut butter (you can use any straight nut butter though).  If you want to try this recipe this way, combine the nut butter and a little coconut nectar to loosen the butter, making it suitable to roll the balls in. Roll balls alternatively in nut butter/coconut nectar and coconut until you have enough topping to suit your taste.

Another option is to top the balls in a mixture of cocao and melted cocao nibs.

Healthy chocolate truffles with nuts and dates


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