Baked Fish with Shrimp Hollandaise Sauce

recipes May 28, 2019

This is delicious with any fish deemed safe on the EWG's Consumer Guide to Seafood; flounder, rainbow trout, wild salmon.  

Prep Time: 20 mins|Cook Time: 20 mins|Total Time: 40 mins
Course: Main Dish
Cuisine: French
Servings: 4
Author: Coach Nanette,


  • 4 Fillets Fish - rinse, pat dry, season with salt & pepper
  • 1 Pound Shrimp - peeled, deveined, chopped
  • 3 Each Egg Yolks - can use 1 egg, won't be as rich
  • 1/2 Tsp Dijon Mustard
  • 1 Tbsp Lemon Juice - can use white wine vinegar
  • 1/4 Tsp Sea Salt
  • 1 Pinch White Pepper
  • 1/2 Cup Butter - melted
  • Parsley garnish


  • Prepare fillets and shrimp, set aside.
  • To prepare Hollandaise sauce, drop egg yolks at the bottom of a blender cup, add mustard, lemon juice, salt & pepper. Begin...
Continue Reading...


recipes Feb 12, 2019

Gomasio - aka Salt of the Gods or Sesame Salt

Prep Time: 5 mins|Cook Time: 10 mins|Total Time: 15 mins
Course: Condiment
Cuisine: Japanese
Author: Coach Nanette,


  • 1 tbsp Coarse Sea Salt
  • 1 cup Sesame Seeds


  • Add sea salt to a cast-iron skillet on medium heat, toast for 1-2 minutes.
  • Add sesame seeds to skillet, toast for 7-8 minutes until the seeds start to open.
  • Transfer to a plate to cool. 
  • Coarse grind in a spice grinder, mortar...
Continue Reading...

Low Carb (Keto) Spaghetti Carbonara

recipes Jan 29, 2019

Low Carb (Keto) Spaghetti Carbonara

Prep Time:15 mins|Cook Time: 15 mins|Total Time: 30 mins
Course: Main Dish
Cuisine: Italian
Servings: 4
Author: Coach Nanette,


  • 32 oz Shirataki Spaghetti Noodles - spaghetti squash or zucchini noodles if preferred, can use gluten-free spaghetti for Paleo version
  • 1 tsp Sea Salt
  • 1/2 tsp...
Continue Reading...

A Primal Thanksgiving

holidays recipes Nov 21, 2018

The menu has evolved over the last several years as we have become more committed to a healthier lifestyle. In the beginning, I made dishes we don’t eat to accommodate our guests. I no longer do that, but I certainly welcome whatever they wish to bring. I announce the menu in advance so they can plan accordingly. For now, the turkey is brining, a few sides and desserts have been made, and we wait for tomorrow.

I have been asked numerous times to share my menu plan, so here it is.

Turkey; I ordered a fresh organic bird from Whole Foods. It does cost quite a bit more, but I will use all of it including the bones for making broth. Buying one that...

Continue Reading...

Rethink Breakfast

recipes tips Jul 17, 2018

I often hear moms complain that there are so few breakfast options that don’t contain grains. When riding the processed cereal train, yes it's hard to see. No judgment from me, I used to ride that same train. When health issues motivated us to go grain-free, we learned, we had to learn. Don’t buy into the myth that there are no options, there are lots and lots of options. 

As delicious as eggs and bacon are, you actually can get bored with them. Plus, you really don’t want to eat the same food over and over again. That practice can lead to food sensitivities and then you’ll have to take that offending food out of the rotation for a while as well. Rotate and don’t eat the same thing for 3 or...

Continue Reading...

What, You Don’t Have a Microwave?

tips Jul 03, 2018

Microwave ovens use short radio waves to affect the food’s water molecules to generate heat. This changes the chemical structure of the food or liquid. I’m no scientist, so that is my layman’s explanation. Dr. Mercola has a good article addressing concerns; . There are as many posts debunking the concerns as there are addressing them, but I’m not willing to take the risk.

Microwave ovens are convenient, energy-efficient and easy to clean, but in my opinion, they have much more downside. Besides the...

Continue Reading...

How Does Your Pantry Stack Up?

tips Jun 26, 2018

Not everyone is familiar with all these items and I'm often asked where I shop. Our groceries come from several different sources. My husband gardens some, with plans on much more next year! I get as much produce as possible, and sometimes chicken, cheese, coffee, and honey from the farmers market. There is also a co-op that has many of the same offerings that I buy from occasionally.

Once a year, we share a cow with another family. We get eggs from my kids’ ducks. Your pets may as well be productive, right? I get a Thrive Market delivery twice per month. Lastly, I go to the grocery store for things I cannot find elsewhere and usually only need a small...

Continue Reading...

Optimizing Your Time

tips Jun 05, 2018

Another objection I often hear from those new to healthy eating is that it is too time-consuming. Again, yes it can be, but there are many things you can do to optimize your efforts. First, I challenge you to move your and your family’s health up a bit on your priority list. Are there things you could cut back on in order to cook and eat healthier?

You must always have a plan and you must always have healthy staples on hand. When those 2 things are in place, it's much easier to make good meal and snack choices.

Choose a specific day to do your planning and shopping. For us, that is Sunday and everyone is involved with the choosing and prepping. We choose a variety of recipes for meals. Each week we try to eat chicken, beef, seafood, and often times a breakfast-for-dinner meal. We always cook more than needed, then have leftovers as is or made into soup or salad on the other nights. If I cook a stew, casserole, spaghetti sauce or soup, I double up and freeze half for another...

Continue Reading...

Why I Love Farmers Markets

tips Jun 05, 2018

Even on vacation, we’ll either take our camper or stay at a place with at least a kitchenette, then scope out when and where the local Farmers Markets are. That saves us money to spend on other excursions and ensures we have what we need to prepare healthy meals.

There is often live music, crafts for kids, and cooking or product demonstrations. Offerings vary from market to market. In addition to vegetables and fruits, I see meat, jerky, chicken, eggs, cheese, nuts, honey, preserves, ferments, pickles, oils &...

Continue Reading...

Optimizing Your Organic Investment

tips May 15, 2018

I'm not done yet. Next, I...

Continue Reading...

50% Complete

Two Step

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.