Dry Rub Fall Off the Bone Chicken Wings

These wings are fall-off-the-bone tender and amazing. They are extremely easy to make and turn out perfect every single time. They are nice and spicy but if you are more fainthearted, you can leave off the cayenne pepper and go light on the hot pepper sauce. Feel free to change up or adjust the spices and sauce mixture to your liking. These are great for parties or as a meal served with some veggies.


4 pounds organic chicken wings

Dry Rub:

1 tablespoon granulated garlic
1 tablespoon cayenne pepper
1 tablespoon dry mustard
1 tablespoon freshly cracked black pepper
2 teaspoons ground cumin

2 tablespoons olive oil
4 tablespoons organic butter
2 tablespoons reserved dry rub
1 (12-ounce) bottle hot pepper sauce (check ingredients)
1 tablespoon apple cider vinegar

Combine all dry rub spices in a large bowl. Reserve 2 tablespoons of the mixture. Add the wings to bowl and mix thoroughly. Cover and refrigerate for at least an hour.

Preheat oven to 375 degrees F.

Line a baking sheet with parchment paper.  Lay all wings flat on the baking sheet and bake for an hour turning halfway through.

When the wings are almost done, melt the butter and then add other sauce ingredients.

When ready to serve, add the wings to a large serving bowl, pour sauce over the wings and toss.

Recipe modified from Guy Fieri

Beef Ragu over Spaghetti Squash

Typically, italian sauces are heavy on the tomatoes and lighter on the meat.  In a ragu, meat is front and center.  Combining grass fed beef  with red pesto and serving it over spaghetti squash is a nice change from the norm.  Here is what Wikipedia says about ragu…

“In the northern Italian regions, a ragù is typically a sauce of meat, often minced, chopped or ground, and cooked with sautéed vegetables in a liquid. The meats are varied and may include separately or in mixtures of beef, chicken, pork, duck, goose, lamb, mutton, veal, or game, as well as offal from any of the same. The liquids can be broth, stock, water, wine, milk, cream, or tomato, and often includes combinations of these. If tomatoes are included, they are typically limited in quantity relative to the meat. Characteristically, a ragù is a sauce of braised or stewed meat that may be flavoured with tomato, to distinguish it from a tomato sauce that is flavoured with the addition of meat.” http://en.wikipedia.org/wiki/Ragù














2 lbs grass fed ground beef
1/2 cup red pesto
1 tablespoon grass fed butter
1/2 teaspoon sea salt (more or less to your taste)
1 large spaghetti squash, cut in half and seeded (be careful, they are tough to cut)


Preheat the oven to 350 degrees.  Put the squash, cut side down, in a baking dish with about 1/2 inch of filtered water.  Cook 35-40 minutes. (Smaller squash will cook more quickly and large ones may take a bit longer.)  Be sure not to overcook.

While the squash is cooking, brown the ground beef and drain fat if necessary (grass fed beef has much less fat than conventional beef and doesn’t typically require much draining).  [NOTE:  I am not suggesting that fat is a bad thing, in fact fat from a grass fed cow is healthy!  I am simply pointing out that you may be surprised at the lack of fat you have to drain.  The last batch of beef I got from www.vineyardfarms.com had virtually no fat)

Once the beef is browned, add the red pesto.  You can add more or less, depending on your preference.  Keep warm until the squash comes out of the oven.

Remove squash from the oven and use a fork to separate the squash into spaghetti-like strands.

Serve the ragu over the squash and enjoy!

Red Pesto Sauce

Makes about 2 cups

This is a great addition to spaghetti squash, to add to sauces and soups, mixed in eggs, as a “sauce” for advanced plan pizzas, and the list goes on.  It is simple to make and the fresh ingredients make it explode in your mouth.

photo1/2 cup sun dried tomatoes (drained and chopped)
3 cups fresh basil leaves (loosely packed)
3-4 cloves fresh garlic
1/2 cup grated parmesan cheese or 1/4 cup nutritional yeast (for dairy free version)
1/2 cup walnuts (or pine nuts)
1/2 cup extra virgin olive oil
1/2 teaspoon sea salt
black pepper to taste


Put everything into a food processor or Vita-mix (you’ll need to use the plunger) and run until well mixed.

Healing Ginger Dressing

Ginger is a multi-faceted healing plant long known for it’s amazing benefits.  The taste of fresh ginger is like nothing else.  Most restaurants serve ginger dressing loaded with damaged oils and sugar.  This recipe is sugarless and has an advanced plan and core plan option.

ginger dressing1 inch fresh ginger root, peeled and cut into ‘coins.’ – (about 10 slices of fresh ginger)
1/3 cup olive oil
1/4 cup sesame oil
1/3 fresh lemon juice (approximately the juice of one lemon)
1 – 2 cloves garlic
1/4 teaspoon ground black pepper
1/2 teaspoon turmeric powder
3/4 teaspoon sea salt

Core plan option:  1 large carrot, cut into ‘coins’.

Put all ingredients except for the olive oil in a blender.  Blend until smooth then add in the olive oil slowly to help the dressing emulsify

Egg & Anchovy Kale

This is a great recipe packed with nutrient dense ingredients.  You will be pleasantly surprised with this one!

Advanced & Core Plan

Serves 2-4

kale anchovy4 anchovy fillets (packed in olive oil), minced
Zest from 1 lemon plus 1 tablespoon lemon juice
3 tablespoons olive oil
Sea Salt
Pinch of red pepper flakes
1 bunch kale, stems removed and torn into small pieces
1 organic egg, hard boiled
grated parmesan cheese, optional

Whisk together anchovies, lemon zest and juice, and oil in a bowl.  Season with salt and red pepper flakes.  Add kale and toss to combine.  Massage the oil mixture into the kale for about 3 minutes.  Press egg through a fine sieve into a separate bowl.  Mix into kale or sprinkle on top before serving.

Advanced Plan Lasagna

This is amazingly hearty and replaces the traditional lasagna dish perfectly and has two options for “noodles”.  Impress your friends with this one!

Advanced & Core Plan

Serves 6-8

zucchini lasagnaOption 1:  ZUCCHINI

2-3 organic zucchini

Use a mandolin to slice the zucchini longways into “noodles”.



Option 2:  CREPES

You can make the crepes ahead and either store them in the fridge or freezer.  Crepes can be a little tricky to make because they are very thin and fragile.  The great thing about using them in this recipe is that it doesn’t really matter what they look like.  You will be cutting them up anyway.  Use this opportunity to practice making them.  The trick is to have the skillet hot enough and to disperse the batter very thinly over the bottom of the skillet.

6 large organic eggs
1 cup unsweetened almond milk or 1/2 cup coconut milk + 1/2 cup water
3 tablespoons coconut flour, sifted
2 teaspoons melted coconut oil or butter
1 teaspoon arrowroot powder
¼ teaspoon sea salt
Coconut oil or butter for pan
(makes about 10 crepes)

Whisk all of the ingredients together in a bowl. Let the batter sit while you heat a skillet.  (preferably cast iron or non-toxic enameled surface).  Pour ¼ cup of the batter into the hot pan and turn in a circular motion to spread the batter evenly and thinly around the pan. .  You do not want to have any open spots.  Cook for about a  minute or until the edges start to lift. Gently work a spatula under the crepe and flip it over. Cook on the second side for 15-20 seconds and then remove.
Add a bit more oil to the pan each tome and continue with the remaining batter, stacking the crepes on a plate as you work.


2 lbs grass fed ground beef
2 jars organic pasta sauce (check ingredients for sugar and additives)


8 oz. organic ricotta cheese (optional) OR melt 1 cup fontina cheese plus 1/2 cup cream cheese (optional)
4 cups organic mozzarella cheese, shredded

Heat oven to 350 degrees.

Heat a large skillet and brown ground beef until no longer pink.  Drain off fat.  Add pasta sauce and stir to mix.  Set aside.

When ready to assemble the lasagna, put a layer of meat sauce on the bottom of a 9×13 glass baking dish.  Add a layer of zucchini or crepes, cutting as necessary to make a layer.  spread with ricotta or fontina mixture, if using and sprinkle with shredded mozzarella.  Add another layer of meat sauce, zucchini or crepes, ricotta or fontina mixture, and mozzarella.  Keep layering until all ingredients are used up.  End with meat sauce and cheese on the top.  Bake at 350 degrees for about 30 minutes or until cheese is bubbly on top.  Remove from oven and cut with a sharp knife and use a spatula to remove from the pan.

Pear Slushie

Core Plan
Serves 1
This is a great, refreshing smoothie.  Experiment with the flavors because the fresh ingredients are very versatile.
pear smoothie1 large pear, any variety
2 ounces orange juice (preferably fresh squeezed) or pineapple juice
2 tablespoons fresh squeezed lime juice
stevia to taste
dash of fresh grated ginger (optional)
1 cup crushed ice