Tzatziki Sauce

May 1st, 2019 by Debbie Martilotta

Tzatziki Sauce Is A Traditional Greek Sauce That Is Good On Just About Everything. This Easy Refreshing Cucumber Sauce Only Takes 10 Minutes To Make And Is Very Versatile. This Classic Recipe Is Always A Hit!

2 cups plain Greek yogurt*
1 cup minced, seedless cucumber
2 tablespoons fresh lemon juice
2 garlic cloves minced
2 tablespoons finely chopped fresh dill
Salt and pepper to taste

In a medium bowl, combine Greek yogurt, cucumber, lemon juice, garlic, and dill. Stir until well combined. Taste and season with salt and pepper. If you have time, chill before serving. Will keep in the refrigerator 2-3 days. Stir before serving.

*Protein count will depend on your choice of yogurt, look for high protein, single ingredient options.

This sauce/dip is best alongside fish or meat, stirred into drained, canned tuna or as the STAR of your fresh vegetable tray.

Chicken Cacciatore

March 27th, 2019 by Debbie Martilotta


  • 2 tbsp canola oil
  • 4 organic chicken thighs, skin on and bone in
  • 4 organic chicken legs
  • kosher salt, to taste
  • 1 tbsp crushed red pepper flakes
  • 2 medium yellow onions, thinly sliced
  • 6 large cloves garlic, grated
  • 8 oz white button mushrooms, thinly sliced
  • 1 cup dry white wine
  • 1 (28 oz) can whole, peeled San Marzano tomatoes
  • 2 bay leaves
  • 4 sprigs fresh thyme
  • 1 sprig fresh rosemary

1. Heat a large skillet over high heat and add the canola oil.

2. Arrange the chicken pieces in a single layer on a baking sheet, and season them with salt and red pepper flakes. Turn the pieces over and season on the other side.

3. When the oil begins to smoke lightly, reduce the heat to medium. Use a pair of metal tongs to carefully add the chicken, skin side down, to the skillet. Do not overcrowd the pan.

4. Sautée, resisting the temptation to move or turn the pieces until they have browned on the first side, 5 to 8 minutes. Turn the chicken pieces over and brown on that side, 5 to 8 minutes. Transfer the chicken pieces to a rimmed baking sheet and set aside.

5. To make the sauce add the onions and a pinch of salt to the skillet you browned the chicken in, and cook until the onions become translucent, 3 to 5 minutes. Add garlic and mushrooms and cook over medium heat, until the vegetables turn light brown, 10 to 12 minutes.

6. Add the white wine, season with salt, and simmer until almost all of the liquid is gone, 5 to 8 minutes (Cooking the wine out first is important so that there won’t be any raw alcohol flavor in the sauce.) Add the tomatoes with their juices and bring to a simmer. Add the bay leaves and thyme sprigs.

7. Arrange the chicken pieces in a single layer in the pan and pour any accumulated juices into the sauce as well. Simmer over low heat until the chicken is cooked through, 40 to 50 minutes. Use a wooden spoon to break up some of the tomatoes.

8. Remove the pan from the heat and add the rosemary. Allow the chicken to rest on the stove, off the heat, for about 10 minutes and then remove and discard the rosemary sprig, thyme sprig, and bay leaves. Taste for seasoning and serve.

Zucchini Grilled Cheese

March 27th, 2019 by Debbie Martilotta


  • 2 c. grated zucchini
  • 1 large egg
  • 1/2 c. freshly grated Parmesan cheese
  • 2 green onions, thinly sliced
  • 1/4 c. cornstarch or Arrowroot
  • Kosher salt
  • Freshly ground black pepper
  • Vegetable oil, for cooking
  • 2 c. shredded organic Cheddar cheese


1. Squeeze excess moisture out of zucchini with a clean kitchen towel. In a medium bowl, combine zucchini with egg, Parmesan cheese, green onions, and cornstarch or Arrowroot. Season with salt and pepper.

2. In a large skillet, pour enough vegetable oil to layer the bottom of the pan. Scoop about 1/4 cup of the zucchini mixture onto one side of the pan and shape into a small square. Repeat to form another patty on the other side.

3. Cook until lightly golden on both sides, about 4 minutes per side. Remove from heat to drain on paper towels and repeat with remaining zucchini mixture. Wipe skillet clean.

4. Place two zucchini patties in the same skillet over medium heat. Top both with shredded cheese, then place two more zucchini patties on top to form two sandwiches. Cook until the cheese has melted, about 2 minutes per side.

5. Repeat with remaining ingredients. Serve immediately.

Sweet Potato Hash Recipe

March 27th, 2019 by Debbie Martilotta


  • 2 sweet potatoes
  • 2 Tablespoons paprika
  • 2 Tablespoons garlic powder
  • 1/4 cup chopped cilantro
  • 1/2 red onion
  • 1 bell pepper
  • 1 clove of garlic
  • 6 Tablespoons coconut oil
  • Himalayan salt and pepper


1. Cut sweet potatoes into cubes.

2. Add your cubed sweet potatoes into a pot with boiling salted water and cook until tender.

3. Once cooked, make sure to remove excess moisture from the potato so it will crisp later on.

4. Heat 2 to 3 tablespoons of coconut oil in a pan and add the finely chopped red onions, garlic and bell peppers. Season these veggies with salt, pepper and garlic powder.

5. Sauté this mixture until golden brown, which will take approximately five to seven minutes, remove them and place aside.

6. In the same pan, add the rest of the olive oil, and add your drained and dried sweet potatoes to the pan. Season it with salt, pepper, and paprika.

7. Cook until potatoes have a golden brown crust on all sides. This will take another five to eight minutes.

8. Once that is achieved, add the onion and pepper mixture with the potato in the pan and sauté together for another minute or two.

9. Garnish with the cilantro.

Spinach Kale Egg Bake

March 27th, 2019 by Debbie Martilotta


  • 8 large eggs
  • 4 cups spinach and kale blend
  • 1/2 cup feta cheese, crumbled
  • 1/2 cheddar cheese, shredded
  • 1/3 cup green onions, sliced
  • 1/2 teaspoon garlic powder
  • 1/8 teaspoon red pepper flakes (optional)
  • 1/4 cup milk
  • 2 teaspoons salt
  • 1 teaspoon black pepper


1. Preheat oven to 375F. Grease a 9 x 13 baking dish with cooking spray.

2. Layer spinach and kale along the bottom of baking dish, spreading evenly. Sprinkle feta, cheddar, and scallions over top.

3. Beat together eggs, garlic powder, milk, red pepper flakes, salt, and black pepper. Pour over top leafy greens and cheeses.

4. Bake for about 25-30 minutes, or until center is set and the top is slightly browned.

Cool for about 5 minutes, then cut into squares to serve.

Pizza Stuffed Chicken Breast

March 27th, 2019 by Debbie Martilotta


  • 3 piece chicken breast, pounded out to 1/4 inch
  • 1/2 cup “clean” marinara sauce
  • 3 oz pepperoni
  • 3 tbsp black olives, sliced
  • 1 cup spinach
  • 3 oz fat-free organic mozzarella cheese
  • ½ cup fresh basil leaves
  • salt and pepper to taste


1. Butterfly the chicken breast by slicing right down the middle, taking care not to cut all the way through.

2. Place the butterflied breasts between two sheets of parchment paper and hammer the chicken to about a 1/4-inch thickness.

3. Season both sides of the breast with salt and pepper. Spread marinara sauce on one side of the chicken (see Rob's marinara sauce recipe to make your own).

4. Add pepperoni, chopped spinach, olives, and 1 ounce of mozzarella to one side. Sprinkle with chopped basil, then fold another side over. Use toothpicks to hold the two sides
together. Top with additional marinara sauce, and sprinkle with mozzarella cheese.

5. Place chicken breasts in a baking dish and bake for 30-40 minutes at 375 degrees F until chicken is cooked through. Remove the toothpicks before serving.

830 Calories, 9 g Carbs, 137 g Protein, 27 g Fat
Servings: 3

Spicy Tuna Cakes

February 19th, 2019 by Debbie Martilotta


  • 3 tablespoons melted ghee, divided
  • 10 ounces canned albacore tuna packed in water, drained
  • 3 scallions, thinly sliced (about ⅓ cup)
  • 2 tablespoons finely minced fresh cilantro
  • 1⅓ cup mashed baked sweet potato
  • finely grated zest from ½ medium lemon
  • 1 tablespoon minced jalapeño pepper
  • 2 large eggs
  • ½ teaspoon red pepper flakes
    Kosher salt
  • Freshly ground black pepper
  • 3 medium lemons, cut into wedges (optional)


1, Preheat the oven to 350°F, and use a brush to grease a 12-cup regular sized muffin tin with one tablespoon of melted ghee. (Or skip this part and just line the tin with parchment muffin liners!)
2, In a large bowl, mix together the tuna, scallions, and cilantro. Add the mashed sweet potato to the tuna mixture, and gently combine.
3, Then, mix in the lemon zest, jalapeño, the remaining two tablespoons of ghee, eggs, and red pepper flakes.
4, Season with salt and pepper to taste. I normally use 1½ teaspoons of kosher salt, but your taste may vary.
5, Use your hands to mix everything together because that way you can make sure that the fish chunks aren’t overly broken up.
6, Scoop a ¼ cup of the mixture into each greased muffin tin cup and flatten with the back of a spoon.
7, Bake the tuna cakes for 20-25 minutes or until an inserted toothpick comes out clean.
8, Transfer the cakes to a wire rack to cool. The easiest way I’ve found to get them out is to put the wire rack on top of the muffin tin, flip everything upside-down, and tap them gently on the counter.
9, Squeeze a lemon wedge over your tuna cake before you pop it in your mouth. They’re fantastic right out of the oven. Alternatively, store them in the fridge in an air-tight container for up to four days, and when you’re ready to eat, skillet-fry the cakes in some melted fat over medium heat. Crisp the edges, and you’re good to go.

Heat levels can be adjusted to your taste; amp it up by subbing serrano peppers in place of jalapeño, or turn it down by cutting down on the red pepper flakes. Serve these spicy cakes for breakfast, lunch, or dinner—or whip up an extra-big batch for your next dinner party!

yields 12 cakes

by Michelle Tam

Egg And Ham Cups

February 12th, 2019 by Debbie Martilotta

1 slice low-fat, nitrate free, deli ham
1 whole, farm fresh egg
2 tbsp organic, reduced fat cheddar cheese, shredded
1 slice, thin/small tomatoes, sliced

1. Preheat the oven to 375°F
2. Spray the cups of a muffin tin with nonstick cooking spray.
3. Press the sliced ham into the muffin tin cup, forming a ham cup.
4. Place the tomato slice in the cup.
5. Crack the egg and drop it in on top of the tomato. Repeat this process for as many cups as desired.
6. Place the muffin tin in the oven and bake for 10-15 minutes, or until the egg is almost cooked.
7. Top with cheese and bake for an additional 3-5 minutes, or until the cheese is melted.

Let cool for a few minutes. Once the cup has cooled, use a spatula to carefully transfer it to a plate.
Eat with your choice of carbs, such as a piece of fruit or low carb oats.

Courtesy of Jim Stoppani, Ph.D.


4 Easy Ways To Boost Your Bland Fitness Food

February 5th, 2019 by Debbie Martilotta

Clients who are staying fit and healthy may use meal prepping as a way to be more conscientious about their diet. Keeping your meals simple and repetitive can make meal planning easier to stick to. However, eating the same thing over and over again can get old fast. (Chicken and broccoli, anyone?)

Spices are an easy way to change the taste of your food, without adding many calories or messing up your macros. Most spices and herbs add zero fat or protein to your meal, and only add a gram or two of carbs, even if you use an excessive amount. For example, garlic powder has approximately 2 grams of carbs per teaspoon, which is generally way more than you would use in a single serving. Beware of store-bought spice mixes such as a generic “steak seasoning,” though, as many of these have fillers and an excess of salt added to them.

Spices are especially good on proteins, such as eggs, pork, tofu, or chicken. Most spices are great on their own and are a simple way to make your bland meal more flavorful. To take it a step further, combining spices can create nearly endless flavor possibilities. With a few easy spice combos, you can make a simple chicken breast taste like your favorite world cuisine.

The amounts of each spice you use will vary depending on the type of food you’re putting it on and personal taste. A good place to start is one part garlic, chipotle, etc., to two parts basil, oregano, etc. Then, adjust a little bit at a time until you figure out what you like. If you aren’t watching your salt intake, adding a little bit of salt can help bring out the flavor of these spice combos.

Here are a few simplified flavor profiles to get you started:

  • To give your food a Mexican flair, create a dry rub with cumin, garlic powder, chipotle, and cilantro. This works especially well on meat, but it could also be mixed into rice or sprinkled on eggs.
  • For more of an Italian taste, combine garlic powder, onion powder, basil, and oregano. This combo can be used as a dry rub for meats, sprinkled on fried or scrambled eggs, or even mixed into tomato sauce to create your own pasta sauce.
  • For a Thai curry flavor, combine basil, garlic powder, curry powder, ginger, and cumin. This mix can be used to season meats or rice, or combined with canned coconut milk to create a simplified curry sauce.
  • For a barbecue taste without the sauce, try combining smoked paprika, cumin, cinnamon, black pepper, garlic powder, and onion powder. Use as a dry rub for meat, sprinkle it on eggs, or experiment by putting it on other foods to see what you like.

Check out our recipes here.

by Freida Johnson

Buffalo Chicken Pie

January 29th, 2019 by Debbie Martilotta

1 1/2 lb. chicken breast, cooked and chopped, or shredded.
2 celery stalks, chopped.
1 clove garlic minced.
1 carrot, chopped
1 tbsp coconut oil
2 tbsp cayenne pepper sauce

⅓ cup paleo mayonnaise
1 ½ Tbsp red-hot original cayenne pepper sauce
½ tsp ground mustard.
½ tsp sea salt.

2 cups cauliflower, ground in a processor or grated
2 eggs beaten.
2 ½ tbsp almond flour
1 tbsp cayenne pepper sauce.
¼ tsp sea salt.
¼ tsp pepper

2 sliced and seeded mini red and orange bell peppers for garnish.
Extra hot sauce, to taste.

1. Preheat oven to 400 F and grease or oil 5 ramekins (small glass or ceramic bowls), or an 8×8 baking pan.
2. In a large skillet on medium-high combine: coconut oil, chopped celery, minced garlic, and chopped carrots.
3. Sauté vegetables on medium for about five minutes or until veggies soften.
4. Add cooked chopped chicken and 2 tbsp cayenne pepper sauce to skillet and stir and sauté on medium for a for 5 minutes.
5. Turn skillet down to low and cover and simmer for five minutes.
6. Remove from heat and cool a little.
7. In a medium mixing bowl combine all the sauce ingredients and stir together.
8. Mix chicken-veggie mixture with sauce mixture. Thoroughly coat all the chicken and veggies with the sauce.

Divide chicken mixture into five servings and spoon into bottom of ramekins, or spoon all into 8×8 baking dish. Spread and press chicken mixture into bottom of ramekins or baking pan. Set aside.

In a large mixing bowl combine all the crust ingredients and mix together thoroughly. Once completely mixed, divide into five portions and spoon on top of chicken layer in the ramekin, spoon all onto the baking dish. Spread crust mixture evenly over chicken mixture with the back of a spoon and smooth out until covered. Press lightly the mini chopped and seeded peppers into crust, if desired.

Bake for 30 minutes or more, or until crust is lightly browned and center is firm. Serve and enjoy.

by Drew Canole