Recipes & Blog

Let’s talk Bone Broth!
Did you know Bone Broth is excellent for;

~ Better Sleep
~ Skin, Hair & Nail health
~ Improves Digestion
~ Reduces Cellulite
~ Weight Loss
~ Boosts Immune System
~ Aids in Metabolism
~ Builds and Maintains Muscle Mass
~ Workout Performance
~ Builds stronger Bones and Joints
~ Reduces Inflammation, including Arthritis

So many benefits to what is now being called Liquid Gold. You can buy Bone Broth from the Grocery Store, but It can be very expensive. I’ve included my favorite recipe below, you can make it on your stove top, in your crockpot or instant pot.
I enjoy a cup of Bone Broth right before bed each evening, it’s warm, soothing and helps heal my body from the inside out.

Simple Bone Broth Recipe:

2 -3 lbs. of Grass Fed/Finished Knuckle & Marrow Bones
Filtered water to cover all bones and Vegetables
2 Tbsp. Apple Cider Vineagar
2 Cloves Garlic – Sliced in half
2 Carrots – Peeled and large diced
1 Onion – Quartered
1 Tbsp. Salt
Pepper to taste
Add in any herbs to your liking for extra flavor

I roast my bones first to help open the pores of the bones, 350* for 20 min. Place all ingredients in stock pot or crock pot and simmer for 12 – 24 hours. The longer you cook the broth the more nutritious your broth will be. If you’re using a pressure cooker, like an Instant Pot, cook for 4 – 6 hours.

Once broth is finished cooking fill mason jars 3/4 full of your liquid gold. I usually keep one jar in my fridge at all times and I freeze the rest. Wait until the broth has cooled before placing in the freezer, otherwise the jar may break. Broth will last in the fridge for up to a week and in the freezer for 6 months – 1 year. You can also add Broth to your favorite soup or casserole.

Check out this link for more information on the many benefits of Bone Broth:

Grain Free Chicken Nuggets (The Kids will LOVE)


  • 1 lb. ground chicken (dark meat, a little fat makes them moister)
  • 1 egg
  • 1/4 Cup coconut flour
  • 2 tsp. Frank’s RedHot (original) red hot sauce
  • 1 tsp. sea salt
  • 1 tsp. onion powder
  • 1/2 tsp. garlic powder
  • 3/4 Cup coconut oil (for cooking)

Chicken Nugget Coating

  • 1/2 Cup Arrowroot Starch
  • 1 Tbsp. Sea Salt

Buffalo Chicken Nugget Sauce

  • 1/3 Cup Frank’s RedHot Original Hot Sauce
  • 3 Tbsp. Butter


  • In a medium bowl add ground chicken, egg, coconut flour, Frank’s RedHot Sauce, sea salt, onion powder, garlic powder and mix well until until all ingredients are well incorporated.
  • Make chicken mixture into several 1″ size meatballs and then flatten to resemble a nugget.
  • In a separate bowl add arrowroot flour and sea salt, mix well.
  • Dredge each meatball into the arrowroot mixture, shake off excess coating.
  • Set aside.
  • In a large skillet melt coconut oil over medium high heat.  Add chicken nuggets to skillet and cook 2 – 3min each side until golden brown.
  • If you’d like the buffalo sauce melt the butter and add Frank’s RedHot Sauce to the melted butter and mix until well incorporated.  Serve as a dipping sauce for the nuggets.  Enjoy!


Cantaloupe, Prosciutto Arugula Salad

• 8oz Fresh Arugula
• 1/2 Cantaloupe halved, seeded, peeled and cut into thin wedges
• ½ cup red onion, thinly sliced
• 6 to 8 thin slices prosciutto, torn into bite size pieces


• ¼ cup apple cider vinegar
• 1 Tbsp minced shallot
• ½ tsp. minced garlic
• ½ tsp. dijon mustard
• ½ tsp. salt
• ¼ tsp. freshly ground pepper
• ½ cup olive oil or avacado oil

In a mixing bowl, whisk together vinegar, shallots, garlic, mustard, salt and pepper. Add the oil in a slow, steady stream until well incorporated. Add in herbs and set aside while you prepare salad.

In a large bowl, combine the arugula , cantaloupe and red onion. Drizzle in ¼ cup of the vinaigrette and toss to combine. Add more dressing depending on your preference. Add in the prosciutto and lightly toss.

High Protein Crepes

• 4 Eggs
• ½ Cup Tapioca Flour
• 1 Tbsp. Coconut Flour
• 1 Tbsp. Coconut Oil (melted)

Combine all ingredients together, use 1/4 cup of batter per crepe in a skillet or tortilla press. Stuff your Crepe with your favorite filling. My favorites are applesauce or scrambled eggs and sausage. Use these in place of tortillas and sandwich wraps. Enjoy!