Monthly Archives: June 2014

Weekly Dinners: June 29- Jul 3

SUN: 21 Day Sugar Detox Cookbook Italian sausage & peppers – Serves 4
MON: Chicken Enchilada Bake – Serves 4
TUES: Greek chopped salad with Greek meatballs — Serves 4
WED: Blackened salmon with tomato gravy and roasted broccoli — Serves 4
THURS: Spicy chorizo burgers with roasted asparagus and chili garlic lime roasted sweet potatoes Serves 4

Tonight, I am making one of my favorite meals from the 21 Day Sugar Detox Cookbook, which is one of my favorite cookbooks. I highly recommend you buy this book, as every meal I have made from it has been delicious. You can buy the book on my Amazon store if you would like or at your local bookstore.

The Greek chopped salad and meatballs says it will serve 4; however, the meatballs will make a lot more like 8 servings. I plan to make the meatballs today and have them in a salad for my lunch for the week. Preparing them ahead of time is a great way to save time during the week. Especially, for a busy short week like this one will be due to the holiday weekend.

Here is the Word version of the menu and grocery list Weekly Dinner Menu – Week 17.

I hope you all have a wonderful Fourth of July and are able to spend time with your loved ones. Have a great week!

~Eat well, be well




Weekly Dinner Menu: June 22- 26

fruit and veggiesSUN: Grilled bison kabobs from the free Jerf cookbook cookbook with
cherry tomato and asparagus salad— Serves 4

MON: Zesty chicken bites with sweet potato chips and roasted broccoli — Serves 4
TUES: Taco pie with stir fried peppers — Serves 4
WED: Mahi mahi crockpot tacos with Paleo creamy coleslaw– Serves 6
THURS: Sausage and Vegetable Bake – Serves 4

This isn’t the best photo, but I just love how all the colors of our fruit and veggies for the week. It makes a beautiful center piece for our kitchen table. Plus, having your fruit and veggies on display makes you more likely to eat them. Don’t hide your veggies!

My husband is excited about this menu because two nights are taco themed, which is his favorite. We are also repeating a meal from last week, the grilled bison kabobs, because we liked it so much and it was easy.

The Paleo creamy coleslaw calls for a half cup of mayo, but I recommend making your own. Here is a simple recipe that I like. Also, I am doubling the coleslaw recipe since the tacos serve 6. You can adjust accordingly.

The sausage vegetable bake can easily be made with ground sausage if you have a casein allergy (which I do). I suggest two pounds of ground sausage from the butcher at your grocery in place of the sausages.

Here is the Word version of the menu with the grocery list Weekly Dinner Menu – Week 16. I hope you all have a healthy week! Do something today that will help you be where you want to be tomorrow!

~Eat well, be well



Weekly Dinner: June 15 – 19


Paleocare podcast

SUN: Lettuce wrapped Paleo turkey vegetable herb burgers from the free Jerf cookbook with roasted broccoli bacon – Serves 4
MON: Zucchini boats stuffed with coconut curry lamb – Serves 4
TUES: Crockpot chicken salsa tacos with lettuce wrapped tortillas topped with cilantro and avocado served with roasted zucchini and summer squash – Serves 4
WED: Coconut red curry chicken from the free Jerf cookbook served over cauli-rice –Serves 4
THURS: Grilled bison kebobs from the free Jerf cookbook withcherry tomato  and asparagus salad Serves 4

Happy Father’s Day to all the Dad’s out there! I hope you enjoy your special day!

This is a very exciting time for me and the blog because my interview on the Paleocare Podcast went live this weekend. I was very honored to be a guest on the show talking about my healing real food journey with fellow Registered Nurse (RN) Katy Heldman, known as the Paleo Nurse. It is nice to know there are other holistically minded nurses out there making a difference in trying to change the sick-care health system in the United States (US). If you are interested in listening to the interview, click here for the link.

This week I am cooking from the FREE Jerf cookbook (JERF = just eat real food) that is available for download right now. It contains over a 100 Paleo recipes. There are several that sound amazing, including coconut date balls, ice cream, and homemade dark chocolate. Be sure to click the link and download your copy today. I am not sure how long it will be up for free.

Here is the Word version of the menu with grocery list Weekly Dinner Menu – Week 15.

Have a wonderful week!

~Eat well, be well




Weekly Dinner: June 8-12

SUN: Buffalo wings with dairy free ranch with roasted broccoli and sweet potato chips Serves 4
MON: Chicken Fajita Stuffed Peppers with side salad (romaine, tomatoes, cucumbers) Serves 4
TUES: Chicken Enchilada Bake Serves 4
WED: Easy Almond Encrusted Tilapia with greenbeans Serves 4
THURS: Keeping it simple – Steak with roasted asparagus Serves 2

Today, I was a guest on the Paleocare Podcast. I was very excited to be on the show to discuss my Real Food journey, as well as being a holistically minded RN. I was a little nervous so I am sure I rambled on in some places, but overall it was a wonderful experience. The show will most likely go up on Saturday, but I will keep you posted. Until then, check out some of their other shows on iTunes. I hope to have a health podcast one day as well. Hopefully, I will have more to come regarding that topic in the near future.

This week’s menu is filled with lots of chicken, but not on purpose. The only meat I hate for twelve years was chicken and fish so I am still kind of burned out with chicken and do not tend to make it that often. However, this week all of these recipes sounded good to me and just happened to be chicken. Also, we are having tilapia once too because I have decided we need to mix it up more and add in more fish. My husband is not a huge fan of fish, but I think we just need to work to find ones he will like more. It is best to have a variety in our diet so that we are getting a wide span of nutrients, vitamins and minerals.

Please feel free to drop me a line and let me know which meals you did or did not like. I love to hear from you! Here is the Word version of the menu and grocery list Weekly Dinner Menu – Week 14.

Have a fabulous week!

~Eat well, be well

Weekly Dinner: June 1- June 5th

SUNGuacamole and plantain nachos  Serves 4
MON: Pork-n- veggies with herbed parsnip fries (this recipe link has an avocado sauce too,
but I am choosing not to make it) Serves 4
TUES: No-marinade carne asada tacos –either lettuce wrapped or corn tortillas. Top with
avocado and serve with stir fried or roasted peppers. Recipe serves 8 so I am cutting it
in half -Serves 4
WED: Three-herb beef patty meatballs (cut recipe in half and using dried herbs to save some
money) – over spaghetti squash, tossed with olive oil, sea salt, asparagus and tomatoes
Serves 4
THURS: Triple pepper burgers with roasted sweet potato “buns” with roasted asparagus
Serves 4

An unexpected event happened last week that left us with some unknowns about the future. It is an uneasy feeling when you lose a sense of security. All you can do is focus on the positive, be grateful for everything in your life (even the bad) and move forward. For me, it also means I have to create organization in other areas of my life where I can. The first place I start is cleaning and organizing my place. I believe this creates a “snowball effect” in the rest of my life. If my place is organized, then there is a better chance the rest of my life will start to fall in place.

The second thing I organize is our meals. It is important to have a menu and meals planned for the week. This is just one less thing I have to think or worry about during the week. Again, it simply creates a sense of order for me. Also, eating healthy during a time of stress is one of the best things you can do for your body. Stress can decrease the immune system so nourishing meals become critical.

All our meals this week are new items, but very simple and budget friendly. Several of them are from blogs I just discovered. You never know if something is going to be what you expect until you try it. If you try a meal and like it, let me know. Click this link for the Word version and grocery list Weekly Dinner Menu – Week 13.

~Eat well, be well