July 9th, 2018 by Debbie Martilotta


4 cups thinly sliced vegetables (carrots, zucchini, fennel, celery, leeks, asparagus, scallions, snow pea pods, tomatoes, kale, collard greens, etc.)
4 – 6-ounce salmon fillets (works well with chicken breasts too)
1/4 cup chopped fresh herbs (e.g., chives, fennel, dill, tarragon, parsley, oregano)
Zest and juice of 1 lemon
Salt and freshly ground black pepper


Preheat oven to 400 degrees F.
On each parchment piece, arrange 1 cup of mixed veggies.
Top with a salmon fillet, and sprinkle with herbs, lemon zest and juice, salt, and pepper.
Fold the edge of the parchment bag over two or three times and crimp to seal.
Place the packets on a baking sheet on the middle rack of the oven and bake for 20 minutes.
Remove the baking sheet from the oven and allow to sit for five minutes. Cut each packet open and serve.


June 21st, 2018 by Debbie Martilotta


5 ounces Baby Kale
2 cups Strawberries, hulled and sliced
1 cup Cucumber, sliced
1 tablespoon fresh Mint Leaves, thinly chopped
¼ cup crumbled Feta (can use less)
¼ cup dried Cranberries (fruit juice sweetened)
¼ cup roasted Sunflower Seeds
Olive Oil and Balsamic Vinegar or your favorite Balsamic Dressing for topping (not included in nutrition)


Place kale in a large mixing bowl, top with all remaining ingredients and mix well. Portion into salad bowls for serving, top with oil and vinegar or your favorite balsamic vinaigrette dressing and serve.

Serves 4


June 21st, 2018 by Debbie Martilotta


1/3 cup fresh mint
1/4 cup coconut oil
3 tablespoons red onion, diced
2 tablespoons fresh lime juice
1 tablespoon rice vinegar
1 teaspoon fish sauce
1 small clove garlic, peeled
1/4 teaspoon raw honey
1/8 teaspoon chili paste

1 tablespoon olive oil
12 ounces medium shrimp, peeled and deveined
1/4 teaspoon sea salt
Pinch of ground black pepper
6 cups romaine or butter lettuce, chopped
2 cups bean sprouts or julienned zucchini
2 Persian cucumbers (or 1/2 English cucumber), diced or thinly sliced
1 large carrot, julienned or grated
1 red Thai bird’s-eye chili or red finger chili, thinly sliced
1/2 cup raw unsalted peanuts, toasted


For the dressing:
In a blender or food processor, purée dressing ingredients until smooth. For a chunkier texture, mince the garlic, chop the mint and whisk all ingredients together. Set aside.

For the salad:
Heat oil in a medium-sized skillet set over medium heat. Add shrimp and sprinkle with salt and pepper. Cook, turning halfway, until shrimp are pink and opaque, about 4 minutes.

In a large bowl, combine lettuce, sprouts, cucumbers, carrot, chili, and peanuts. Top with shrimp and drizzle with dressing; toss to coat.
Serves 6

Let’s Talk About Pastured Chicken

June 4th, 2018 by Debbie Martilotta

Factory-raised animals are given growth hormones, genetically modified diets, antibiotics, and more harmful chemicals. With no real way of tracking it, you’re ingesting everything they are. Their diet is your diet. There’s also the quality of life and welfare of the animals that need to be considered. Crowded cages are cruel.

It’s easier to hold your food producers accountable for what their animals eat and their quality of life when you’re buying from small, local farmers. Don’t be fooled by the “Natural” label that big grocery stores are using as of late.  It means nothing and should be a red flag as opposed to a reassurance. Eat meat for to keep your protein intake up and make sure it’s healthy, pasture-raised meat, from a farmer you can trust.

Courtesy of  Doorganics

Buttery Broccoli and Spinach with Fried Eggs

May 22nd, 2018 by Debbie Martilotta


  • 8 ounces broccoli (11⁄4 cups), stems peeled and cut into 1⁄4-inch-thick rounds, florets cut into bite-size pieces
  • 11⁄2 tablespoons Ghee
  • 1⁄2 yellow onion, sliced thin
  • 2 garlic cloves, minced
  • 4 cups baby spinach
  • 1⁄2 teaspoon sea salt
  • 1⁄4 teaspoon freshly ground black pepper
  • 1 tablespoon unsalted, grass-fed butter
  • 4 large eggs
  • 2 avocados, pitted, peeled, and cut into slices

Step 1
In a medium saucepan, bring 4 cups of filtered water to a boil over high heat. Add the broccoli. Use a spatula to keep the broccoli submerged in the water and cook until tender, 2 to 3 minutes. Using a slotted spoon, transfer the broccoli to a plate.

Step 2
In a large sauté pan, warm the ghee over medium-high heat until melted. Add the onion and cook, stirring occasionally, until softened, 3 to 4 minutes. Stir in the garlic and cook until fragrant, about 30 seconds. Add the spinach and the cooked broccoli and stir to incorporate. Sprinkle the salt and the pepper on top and stir to combine. Remove from the heat and cover to keep warm.

Step 3
In an 8-inch skillet, warm the butter over medium heat until foaming. Carefully crack an egg into each quadrant of the pan and cook until the egg whites are fully set but the yolks are still runny, 3 to 4 minutes. (For over-easy eggs, use a metal spatula to gently flip each egg and cook for 1 minute.)

Step 4
Divide the vegetable mixture among 4 plates, and top each portion with an egg. Garnish with the avocado slices, dividing them evenly, and serve.

By Mark Hyman, MD

Grilled Salmon with Cucumber Salad

May 22nd, 2018 by Debbie Martilotta

This meal makes a great weekend brunch dish because the dill and the caraway are so refreshing and uplifting.


  • ¼ cup apple cider vinegar
  • 1 tablespoon caraway seeds
  • 1 tablespoon yellow mustard seeds
  • 3/4 teaspoon sea salt
  • ¼ teaspoon, plus a pinch freshly ground black pepper
  • 2 large seedless cucumbers, thinly sliced
  • Four 6-ounce boneless, skin-on wild salmon fillets
  • 5½ ounces baby arugula
  • 1 Belgian endive, thinly sliced
  • ½ cup chopped fresh dill, plus more for garnish
  • 1 tablespoon almond oil or extra-virgin olive oil
  • Grated zest and juice of 1 lemon


  1. Combine the vinegar, caraway seeds, mustard seeds, 1⁄2 teaspoon salt and a pinch of black pepper in a large bowl. Add the cucumbers and stir to coat. Let stand, stirring occasionally, while you prepare the salmon.
  2. Heat a well-seasoned stovetop grill pan or large skillet over medium heat. Sprinkle the flesh side of the salmon fillets with 1⁄4 teaspoon each of the salt and pepper. Place the fillets, skin-side up, in the pan and cook until the flesh releases easily from the bottom, about 5 minutes. Turn and cook until the salmon is just opaque throughout about 4 more minutes.
  3. While the salmon cooks, toss the arugula, endive, dill, and oil with the cucumber mixture.
  4. Divide the salad among four plates. Top each with a salmon fillet and garnish with the lemon zest, lemon juice, and dill. Serve immediately.

By Mark Hyman, MD


May 14th, 2018 by Debbie Martilotta
  • 1 lb shrimp, cleaned
  • 2 cloves garlic
  • 1 medium onion, chopped
  • 1 Jalapeno pepper, chopped
  • 1 juice of a lime
  • ½ tsp parsley
  • ¼ tsp red pepper flakes
  • 2 Roma tomatoes, chopped
  • ½ tsp salt
  • 2 Tbsp cilantro, chopped
  • coconut oil
  1. Preheat skillet on medium with coconut oil
  2. Add garlic, onion, and jalapeno and cook for 4 min
  3. Add red pepper flakes and parsley and continue to cook for 4 min
  4. Add tomatoes and cook for 5 min
  5. Add shrimp, lime, salt, and pepper and cook for another 3-4 min
  6. Serve with cilantro and Enjoy!

Dr. Weil’s Kale Salad

May 9th, 2018 by Debbie Martilotta

This raw kale salad wins over even the most skeptical hearty-green newbies. It gets better after a night in the fridge.

Makes 6 servings


  • 1/2 cup extra-virgin olive oil
  • 1/4 cup lemon juice
  • 3 cloves garlic, mashed
  • 1/2 tsp coarse salt
  • Pinch red pepper flakes
  • 2 bunches Tuscan kale (about 14 oz), ribs removed and leaves sliced into 1/4-inch shreds
  • 1/2 cup finely grated Grana Padano or Parmigiano-Reggiano cheese, plus shavings for garnish

1. In a large bowl, whisk together oil, lemon juice, garlic, salt, and pepper flakes. Add kale and toss to coat. Let sit at room temperature for 10 to 30 minutes.
2. Add grated cheese and toss.
3. Garnish with shaved cheese before serving. Cover and refrigerate leftovers up to two days.

Slow Cooker Italian Meatballs

May 1st, 2018 by Debbie Martilotta


  • 1 1/2 lb. ground turkey
  • 1 tbsp. garlic powder
  • 1 tbsp. onion powder
  • 1 tbsp. Italian Seasoning
  • 1 1/2 cups clean tomato sauce
  • 1/4 cup grated parmesan cheese


1. In a large mixing bowl, knead the turkey together with the spices.
2. Roll meat into 22, walnut-sized meatballs, and place in a single layer in your slow cooker (Mine was a 5 quart).
3. Pour the tomato sauce over the top, being sure to cover the meatballs well and evenly.
4. Sprinkle the cheese across the top and set the slow cooker to low heat for 4 hours.
5. Serve over pasta with a little extra parmesan cheese.
6. Note: These are a fairly dense meatball. You can add finely chopped mushrooms to the mixture to soften them up a bit. About 1/2 to 1 cup
should be fine, and you’ll get more meatballs out of it to boot.

Prep Time 15 minutes
Cook Time 4 hours
Total Time 4 hours 15 minutes
Yield 22 meatballs
Calories 49 kcal


Healthy & Juicy Chicken Tenders

May 1st, 2018 by Debbie Martilotta


  • 2 lbs. Chicken Breast (boneless & skinless)
  • 2 Eggs
  • Organic Flax Meal
  •  Spices of choice


1. Preheat your oven to 375 degrees. Spray a baking sheet with olive oil or avocado oil.
2. If your chicken is not already cut into chicken tenders, cut your chicken breast into chicken tender-like strips.
3. Place flax meal into a wide, shallow dish and blend with spices of choice.
4. Beat the 2 eggs in a separate wide, shallow dish until the yolks and whites are evenly combined.
5. Dip each chicken tender in the egg, and then into the flax meal, making sure to evenly coat each chicken tender. Place on the cookie sheet.
6. Bake the chicken tenders for 35-40 minutes, making sure to flip halfway through. Remove from the oven, allow to slightly cool, and enjoy with your favorite dipping sauce!
Sauce recommendations: (keeping in mind that sugar is to be avoided).

Be creative but conscious;
Try mixing stevia with yellow mustard to taste. It’s close to Honey Mustard sauce.
Try adding Frank’s Hot Sauce or Sriracha Sauce