Let’s Supper: 3rd Edition!

Let’s Supper: 3rd Edition!

 *Note: All recipes serve 4.

 Supper 1:

Baked Shrimp with Feta

Preheat the oven to 425. Heat 2 tablespoons of extra virgin oil in ovenproof pan (or cast iron pan). Add one chopped medium onion and 2 – 3 chopped cloves of garlic to the oil. Allow to soften for a few minutes before adding 2 14 ounce cartoons of diced tomatoes (do not drain). Season with S & P. Let simmer for 5 minutes before removing from the heat. Place 1 ½ pounds of peeled and deveined shrimp into the pan. Add chopped herbs of your choice (parsley, dill, thyme) and sprinkle crumbled feta cheese on top. Put skillet in the oven for 12 minutes or until cheese has melted and slightly browned. Serve with ¼ cup non-GMO polenta or orzo pasta (if gluten is not an issue for you.)

Supper 2:

Chipotle Pork Tacos with Warm Greens

Cut 4 smaller, boneless pork chops into thin ½ inch strips. Mix 1 tablespoon of lime juice, 1 tablespoons of oregano, 1 teaspoon of honey, ½ can of chopped chipotle chile in adobo sauce, 1tablespoon of minced garlic, ¼ teaspoon of salt. Add rub to pork. In large skillet, heat ½ tablespoon of coconut oil, add 4 sliced shallots and cook for 3 – 4 minutes before removing to plate. Add another ½ teaspoon of coconut oil to pan followed by pork. Cook pork for 5 minutes approximately. Remove pork and add a bunch of greens of choice to pan. Wilt greens in reserved juices for 1 -2 minutes. Serve with corn tortillas. Enjoy!

 Supper 3:

Easy Sausage and Veg Night

Preheat oven to 425. Cut 2 larger sweet potatoes into large chunks. Cut the same size cubes out of 3 bell peppers, 2 zucchinis, and 1 large yellow onion. Place all vegetables on a foil lined baking sheet. Drizzle 2 tablespoons of extra virgin olive oil, 1 tablespoon of balsamic vinegar, dried herbs of choice, salt, and pepper. Toss vegetables to distribute dressing. Cover and bake for 30 minutes. At the 30-minute mark, add 1 pint of cherry tomatoes and 1 package of chicken or turkey sausage (no nitrates, no preservatives). Recover and cook for 20 minutes. Supper is complete!

Supper 4:

The Tuna Nicoise Salad

Craving fresh and delicious fish? See my post entitled The Tuna Nicoise Salad!


Grocery List:


2 yellow onions


4 shallots

1 bunch of greens (kale, spinach, swiss chard)

4 small red potatoes

2 larger sweet potatoes

2 zucchinis

3 bell peppers (any color)

2 pints of cherry tomatoes

1 ½ cup haricots verts

Herbs: parsley, dill, oregano


1 ½ pounds of medium to large shrimp (it’s a preference thing here)

4 boneless pork chops

1 package of chicken or turkey sausage (no nitrates, no preservative or additives)

2 tuna steaks, 4 – 6 ounces each (wild caught)


Feta cheese

Cartoon of eggs (organic, pasture raised)


Extra Virgin Olive Oil

Coconut oil (expeller cold-pressed, organic if available)

Red wine vinegar

Balsamic vinegar

Dijon mustard

Raw honey

2 cartoons of diced tomatoes

1 can of chipotle chiles in adobo sauce

Jar of pitted olives

1 package of corn tortillas (non-GMO)

Salt & Pepper

Dried herbs (oregano, basil, thyme, rosemary…)

Red pepper flakes

Garlic powder

Onion powder



Let’s Supper: 2nd Edition!

The week is here again.  Let’s make suppers rock with easy and healthy meals!  *Note: All recipes serve 4.

Supper 1:

Zucchini Ribbon Pasta

Cut 2 zucchini and 2 summer squash into long thin ribbons. Cook 16 ounces of red lentil or brown rice pasta (wide noodles) in boiling water seasoned with salt and 1 tablespoon of olive oil. Heat 2 tablespoons of olive oil over medium high heat in a large skillet. Add garlic, diced onions, and a dash of red pepper flakes to the pan to cook for 5 – 8 minutes before adding in ribbons of zucchini. Add 1 – 2 tablespoons of butter (grass-fed) to pan followed by the drained pasta. (Reserve ¼ cup of cooking water to add to pan at this time.) Turn the heat down and combine noodles with ribbons gently. Season to liking and add chopped Italian parsley for a touch of freshness.

Supper 2:

Asian Turkey and Vegetable Lettuce Wraps

Prep vegetables by dicing 1 yellow onion, 1 large (or 2 small) zucchini, 1 cartoon of mushrooms, and 3 carrots into small match sticks. For extra color, slice one head of purple cabbage into thin strips and add to vegetable mixture. (For a an easy prep, visit your groceries’ salad bar to get your vegetables pre-chopped.) Heat large skillet to medium heat, add 1 pound of ground turkey (pastured raise, no hormones, no antibiotics) to pan. Allow meat to brown for 4 – 5 minutes before adding vegetables. Lightly season with salt and pepper. While the mixture is cooking, prep the Asian sauce: 2 tablespoon of apple cider vinegar, 2 tablespoons of raw honey, 2 tablespoons of tamari sauce, 2 tablespoons of hoisin sauce, 1 tablespoon of chili sauce, ½ tablespoon of ground ginger. Pour sauce over the turkey and veggie mixture, turn heat down to low, and allow to simmer for a few minutes. Cut the core out of the Napa cabbage and slowly peel each leaf off of the head. Fill each cabbage wrap with ¼ cup of filling. Enjoy!

 Supper 3:

Quinoa, Avocado, and Chickpea Salad with Rotisserie Chicken

Toss 2 cups of cooks quinoa, 1 15-ounce can of chickpeas, 1 diced avocado, 1 diced cucumber, and 1 cup halved cherry tomatoes. Drizzle 2 tablespoons of extra virgin olive oil and the juice of one lemon. Season with salt and pepper to liking. Shred one store cooked rotisserie chicken and toss with salad.  **(This recipe is curtsey of Dr. Sara Gottfried in her book The Hormone Reset Diet.)

Supper 4:

Grilled Salad with Shrimp

Fire up that grill and see my post entitled Grilled Salad with Shrimp!


Grocery List:


4 Yellow onions


4 zucchini

2 summer squash

1 cartoon (8 ounces) of mushrooms

3 carrots

1 head of purple cabbage

1 head of Napa cabbage

2 heads of romaine lettuce

3 bell peppers (any color)

1 avocado

1 cucumber

1 cup cherry tomatoes

1 lemon


1 pound of ground turkey (pastured raise, no hormones, no antibiotics)

1 pounds of medium to large shrimp (it’s a preference thing here)

1 rotisserie store cooked rotisserie chicken (organic, if possible)


Butter (grass-fed)

Whole fat Greek yogurt (grass fed, if possible)


Extra Virgin Olive Oil

Pasta: red lentil or brown rice

Apple cider vinegar

Raw honey

Tamari sauce (gluten free soy sauce)

Hoisin sauce

Salt & Pepper

Dried herbs (oregano, basil, thyme, rosemary…)

Red pepper flakes

Chipotle chili flakes

Garlic powder

1 7-ounce can of Salsa Verde

Old Bay Seasoning

Coconut Oil (expeller pressed)

The Savage Standard Plate: Non-Starchy Foods List

Over half of your daily food choices should be a nutrient-dense, fiber bomb. Our mind, gut, and waist line need at least this amount to carry on with its basic daily functions. Use the following list as a resource to gain ideas, meal plan, and shop. Remember the no brainer trick: Fill HALF (or more!) of your plate with these guys.

Amaranth or Chinese Spinach

Artichoke & Artichoke hearts



Bamboo shoots

Beans: Green, Wax, Italian

Bean sprouts


Brussels sprouts


Cabbage: Green, Bok Choy, Chinese



Celery and Celery Root






Greens: Collard, Dale, Mustard, Turnip

Green onions

Hearts of Palm

Herbs: Parsley, Cilantro, Basil, Rosemary, Thyme, etc






Pea Pods

Peppers: Green, Red, Jalapeno, etc.



Salad Greens (Chicory, Endive, Escarole, Romaine, Spinach, Arugula, Radicchio, Watercress)

Sea Vegetables: Nori


Squash (Summer, Crookneck, Spaghetti, Zucchini, Pumpkin)

Sugar Snap Peas

Swiss Chard




Water Chestnuts