Pumpkin Pecan Muffins

Pumpkin is an amazing ingredient not only for fancy lattes but also baked goods. Traditional baked goods are a sugar bomb. These muffins are clean, light, and low sugar. They pair PERFECTLY with a steaming cup of coffee (or Bulletproof coffee) for breakfast or served even as a pre-workout snack. Did i mention they are gluten free too!


1/2 cup coconut flour

1 teaspoon baking powder

1/2 teaspoon baking soda

2 teaspoon cinnamon

1/4 teaspoon allspice

1/4 teaspoon nutmeg

1/8 teaspoon salt

4 eggs, pastured raised

2/3 cup pumpkin puree

2 teaspoon vanilla extract

1/2 cup coconut oil, melted

1/2 cup butter, melted

6 tablespoons maple syrup

1/2 cup chopped pecans


Preheat the oven to 400 degrees. Grease either 12 large muffin pan or 24 mini muffin pan with butter. Whisk dry ingredients (coconut flour, baking powder, baking soda, cinnamon, allspice, nutmeg, salt) together in large bowl. In second bowl, whisk wet ingredients (eggs, pumpkin puree, vanilla, coconut oil, butter, and maple syrup). Pour wet ingredients into dry and stir to combine. Divide batter in pan and top with chopped pecans. Place in oven and bake for 22 – 24 minutes.

Let’s Supper: 7th Edition!

Fall is officially here and so comes the soups back into the mix.  Add in a Spanish egg dish, a good shrimp stir fry, an interesting Thai, gluten-free option, and the week is complete. *Note: All recipes serve 4.

Supper 1:

Bison & Black Bean Chili

Heat a large soup pot over medium-high heat. Add 2 tablespoons of coconut oil followed by 1 pound of ground bison (substitute high quality, grass-fed beef for bison if desired). Add 1 large, diced sweet potato and 1 large, diced onion to pot and cook for 5 minutes. Add 2 tablespoons garlic, 3 tablespoons chili powder, 1 tablespoon cumin, 1 teaspoon of cayenne (optional for heat), salt, and pepper to taste. Stir to incorporate into mixture. Add 3 cups water (or beef stock) and cover for 10 – 12 minutes or until potatoes are tender. Uncover and add 2 15-oz cartons black beans, 1 carton diced tomatoes, and juice of 1 lime. Increase heat to return to simmer for 5 minutes. To serve, scoop into bowls and top with cilantro and shredded cheddar cheese.

Supper 2:

Mushroom Tortilla with Arugula Salad

Prep 8 eggs by beating for 1 – 2 minutes and season with salt and pepper. Set eggs aside. In large saucepan, heat 4 tablespoons of olive oil. Add ½ diced red onion and a pinch of salt and pepper. Cook over medium heat for approximately 5 minutes. Add mushrooms and season again. Cook for 6 – 8 minutes before adding ¼ cup chopped parsley. Pour eggs into the skillet, gently stirring until edges are set. Place large plate over the top of the mixture, flip tortilla onto plate and slide tortilla back into skillet. Cook for 2 minutes longer. Slide out of pan with option to drizzle tortilla with olive oil. Serve with arugula salad dressed with 2 tablespoons of olive oil, juice of 1 lemon, Parmesan cheese, salt, and pepper.

 Supper 3:

Spicy Shrimp, Pepper, & Quinoa Stir fry

Let’s spice up the week night with this easy but comforting recipe: https://mcsavage.com/2015/09/10/spicy-shrimp-pepper-quinoa-stirfry/

Supper 4:

Thai Spaghetti Squash with Pork Medallions

Preheat oven to 350 degrees. Half 1 large spaghetti squash, scoop out seeds, and place on baking sheet. Roast for 45 minutes. Take out halfway through, drizzle with olive oil, salt, and pepper. Season 1 small pork tenderloin with salt, pepper, and olive oil. Roast for 25 to 30 minutes or until center is pink. To make sauce, combine the following ingredients in small sauce pan: 1 can culinary coconut milk, 2/3 cup peanut butter, 1 tablespoon Stevia, ¼ cup water, 2 tablespoons tamari sauce or soy sauce, 2 tablespoons apple cider vinegar, 2 teaspoons sesame oil, 2 teaspoons red curry paste, and 1 tablespoon of garlic. Remove squash from the oven and scrape out strands with fork. Remove excess water if needed. In large bowl, combine squash strands, ¼ cup peanut sauce, and chopped parsley. Cut pork tenderloin into small 1 – 2 inch medallions. Place a serving of squash on plate, 2 – 3 pork medallions, crushed peanuts, and chopped parsley to serve.

Grocery List:


1 large sweet potato (or 2 small)

2 Onion, yellow

Garlic cloves

1 lime

1 lemon (Meyer lemon, if available)

1 small red onion

1 pound cremini mushrooms

3 bell peppers (differing colors)

1 bunch scallions, sliced

1 medium spaghetti squash

Fresh herbs: cilantro, parsley


1 package of spicy Andouille turkey or chicken sausage (nitrate, preservative free)

1 small pork tenderloin, or 4 small pork chops


1 carton of eggs (pasture raised, organic)

Butter (unsalted, grass-fed)

Block Parmesan cheese



Coconut Oil, expeller pressed

Extra-virgin olive oil

2 cartons black beans

1 carton diced tomatoes

1 cup dry quinoa (any type will work)

2 cups chicken broth (no or low sodium)

2 tablespoons crushed peanuts

1 carton of culinary coconut milk

Peanut butter (natural, no sugar added)


Tamari sauce (or soy sauce, low sodium)

Apple cider vinegar

Sesame oil

Red curry paste

Dried herbs: Chili powder, cumin, cayenne, oregano

Thirty Thursdays: Bulletproof

Whats on tap for Thirty Thursday? Bulletproof Chi Tea Latte!

Controlling blood sugar, hunger, cravings while increasing energy is a pretty tall ask.  When you start your day with a high FAT, moderate protein, and no carbohydrate power drink, it is doable. When you rise in the morning, the body has been on a 7-8 hour fast (hopefully!).  By consuming a quality source of fat, as well as medium chain fatty acids, your body will continue to use fat as its primary source of energy. This is great for weight loss and for brain function. The addition of quality butter, not only, gives the latte its foamy, velvet texture, but also, gives the brain a straight shot of thinking power with its omega-3 to omega-6 ratio and butyric acid. Finally, with the lack of carbohydrates, there will be no rise and crash of blood sugar that destroys energy levels and effects other regulatory hormonal chains.

The Bulletproof Chi Tea Latte is a delicious mix of all this nutrition science.  You simply brew your tea and then add the other components.  Blend in a high speed blender and enjoy.  (Note: you can also try this with brewed coffee instead of tea for an extra kick!)


1 cup of hot chi tea – Any brand of choice is just fine.

1 tablespoon of butter – Kerrygold is a fanstastic grass fed butter from Ireland that you can find in most grocery stores.

1 tablespoon of MCT oil – These medium chain fatty acids, in the form of capric and caprylic acid, are the key to helping your body switch to using fat as energy instead of carbohydrate.

1 – 2 tablespoons of collagen protein (or grass fed whey) – Collagen protein is an upgraded source from regular protein powders.  The body is able to digest the collagen more efficiently which helps support muscle mass, skin, and tissues.

Dash of stevia

Dash of cinnamon


Spicy Sausage, Pepper, & Quinoa Stirfry

It’s time to spice things up! Try this super simple Cajun stirfry with Andouille sausage and peppers. Add quinoa for a complex carbohydrate to round out the meal.



1 package of spicy Andouille turkey or chicken sausage (nitrate, preservative free)

3 tablespoons coconut oil

3 bell peppers (differing colors), large chop

1 yellow onion, large chop

1 cup dry quinoa (any type will work)

2 cups chicken broth (no or low sodium)

1 bunch scallions, sliced

Dried oregano


Preheat oven to 425 degrees. Cut peppers and onions into large chucks and spread on baking sheet. Coat with 1 tablespoon of melted coconut oil and season with salt, pepper, and oregano. Bake for 10 – 15 minutes. (Long enough to bring out the flavors but not lose their firmness.)

Place rinsed quinoa in sauce pan and cover with 2 cups of chicken broth. Bring to a boil. Reduce heat and cover for 15 minutes.

During the last few minutes of peppers and quinoa cooking, add 2 tablespoon of coconut oil to large skillet. Add sliced sausage. Allow to heat through and flavor the oil before adding peppers and onions.  Stir for 1 – 2 minutes and add cooked quinoa.  Stir again and add scallions.

Taste test for seasonings. Add any additional salt, pepper, or dried herbs of choice. Serve in bowls or cassoulet dish.

Laissez le bon temps rouler!

Let’s Supper: 6th Edition!

After working all day, coming home and cooking is a hard ask. However, it becomes a bit easier when you have a plan. Here are four simply but delicious meal ideas and recipes. Look below for the grocery list too. Supper is served!
*Note: All recipes serve 4.

Supper 1:

Pasta with Brown Butter Sweet Potato Sauce (meat free)

Preheat oven to 450 degrees. Roast 1 large (or 2 smaller) sweet potatoes in the oven for 45 minutes to 1 hour. (Cook in microwave if low on time.) After cooked, allow potatoes to cool for easy handling. In a large saucepan, heat 3 tablespoons of butter. Allow to cook for 4 minutes over low to medium heat to slowly brown. Turn the heat down and add the flesh of the sweet potatoes.  Mash with a fork into the butter and add 1 cup of culinary coconut cream. (If you cannot find this product, you can use regular cream or whole fat Greek yogurt.) Turn heat down and allow to simmer. Season with salt, pepper, and ground sage (optional). While sauce is simmering, cook pasta of choice to package directions. While pasta is cooking add 1 bag of spinach to the pasta sauce. Once pasta is ready, add directly to sauce. Toss to coat and smile!

Supper 2:

Margarita Chicken with Asparagus

Preheat oven to 350 degrees. Cut 4 chicken breast vertically to butterfly open. Sprinkle the inner sides with salt, pepper, and Italian herb blend. Place chopped roasted red pepper, sliced mozzarella, and basil on one side of chicken. Fold the other side of the chicken over the fillings and place in a baking dish greased with olive oil. Repeat with 3 other chicken breast. Drizzle oil over top of breast and season with salt and pepper. Cook for 30 minutes or until chicken is slightly firm to the touch. Remove from the oven, add chopped asparagus to the side of the dish. Season with oil, salt, pepper and sprinkle with parmesan cheese. Cook for 10 more minutes. Remove for oven and add one slice of mozzarella chicken to each breast with a sprinkle with parmesan. Place back into the oven under the broiler.  Allow cheese to brown and bubble up (about 5 minutes). Remove from oven and serve up a slice.


 Supper 3:

Roasted Fish with Pepper & Corn Succotash

Check out my post on this go to fish recipe that has very few ingredients! Recipe: Roasted Fish with Pepper & Corn Succotash

Supper 4:

Asian Chopped Salad with Grilled Chicken

Combine 2 tablespoons of rice vinegar, 2 tablespoons of ground ginger, 1 tablespoon of low sodium soy sauce (or tamari for gluten free), juice of 1 small lime, and 1 tablespoon of chopped garlic. Drizzle ¼ cup extra virgin olive oil while slowly whisking into the other dressing ingredients. Set dressing aside. Chop 1 bunch of kale and place into a large bowl. Pour dressing over the kale and toss or massage into the leaves and refrigerate while grilling the chicken.  Heat grill pan or outdoor grill. Season chicken breast with salt, pepper and drizzle with olive oil. Cook for 4 – 8 minutes per side (depending on thickness). While chicken cooks, prep the other salad toppings. Chop one large carrot, bell pepper, shallot, avocado, and handful of cilantro and add all to kale. Add edamame after defrosting in boiling water for 1 – 2 minutes. Dice chicken into large chucks and toss in the salad. Season with salt and pepper if needed.


Grocery List:


2 large sweet potatoes (or 3 smaller ones)

1 package of spinach

1 bunch kale

1 bunch carrots

1 bell pepper

1 bag frozen edamame

1 avocado

1 shallot

1 bunch fresh basil

1 bunch asparagus

Fresh herbs: basil, cilantro

Garlic bulb




8 chicken breast (pastured raised or organic)

4 white fish fillets (grouper, sea bass, cod, etc.)

2 pound pork tenderloin

1 pound large shrimp (wild-caught)



1 block of Parmesan Romano cheese

1 container of fresh mozzarella

1 cartoon of eggs (pasture raised, organic)

Butter (unsalted, grass-fed)



Extra Virgin Olive Oil

Culinary Coconut Cream

Pasta (vegetable pasta, gluten free pasta, brown rice pasta, or semolina)

Rice wine vinegar

Low-sodium soy sauce or tamari sauce

Vegetable Stock (organic, no-salt added)

Dried herbs: sage, Italian blend, garlic powder, onion powder, ginger



Hazelnut lace cookies

Sweet treats make life delicious. Cookies and ice cream are a classic combo that needs to be part of any “well rounded” diet plan. This recipe is a classy version that can be served at any dinner party or wrapped up as a chic gift.



2 tablespoons unsalted butter

1 1/2 tablespoons coconut oil

1/3 cup light brown sugar

1 1/2 tablespoons Frangelico

1/4 cup hazelnut meal

2 tablespoons cake flourCocao almond butter

1/8 teaspoon salt

2 tablespoons of chocolate hazelnut or almond spread

1 quart vanilla gelato or good quality ice cream


Heat the oven to 350 degrees. Prep a baking sheet with parchment paper and lay aside.

Place a small saucepan over low heat. Add the butter and oil. Allow to melt before adding sugar and Frangelico. Remove pan from heat. Stir in in hazelnut meal, flour, and salt. Pour mixture on prepped pan. Using a spatula, spread out the mixture into a large 12 inch large circle.

Bake for 10 minutes turning half way through. Remove large cookie from oven and place on a wire baking rack to cool. While cooling, heat chocolate nut spread in a plastic storage bag in the microwave for 1 minute. Snip one corner of the bag and drizzle over the cookie.

Allow to cool for 20 – 30 minutes. Cut into small square. Serve as cookie or along side gelato.



Roasted Fish with Corn & Pepper Succotash

Easy and simple fish recipes that are also reliable are hard to fine. This is my go-to recipe when I find a good piece of white, thick, and wild-caught filet at the market. You can sub in and out any good quality white flaky fish. I prefer halibut or grouper; however, these are not always available. Cod or sea bass would work fabulous too. For the succotash, corn and bell peppers are great for late summer. During the fall, using other vegetables such as cauliflower, acorn squash, turnips, or mushrooms would also do the trick. The key is to find a vegetable combo that is going to give sweetness with added color and texture. Keep seasoning light with salt, pepper, and thyme.




4 pieces of white fish

4 tablespoons extra-virgin olive oil

2 red bell peppers, chopped

2 corn on cob, kernels removed

Juice of lemon

Dried Thyme

Salt & Pepper, to taste

Heat the oven to a high temperature of 350 degrees. Place chopped bell peppers and corn in a bowl. Drizzle 2 tablespoons of olive oil on veggies and season with salt, pepper, and 1 tablespoon of dried thyme. Spread out mixture on baking sheet. Cook for 10 – 15 minutes.

Take veggies out of the oven and stir.  Place fish in the center of the pan. Drizzle the fish with rest of oil, juice of lemon, and season with salt, pepper, and thyme. Place back into the oven for another 10 – 15 minutes (depending on thickness of fish).


Complex, Natural Carbohydrates to Balance Any Meal!

Balancing out the amount and TYPE of carbohydrates in your day is a real challenge. While I do not encourage a no-carbohydrate eating pattern, I do encourage a NATURAL, HIGH FIBER, and MODERATE carbohydrate eating plan. (If you need any help understanding why, check out my post Why Controlling Blood Sugar Matters.) Use the following list as a resources to gain ideas, meal plan, and shop. Remember, during a meal only fill ¼ (25%) of your plate, bowl, or  whatever with these guys.

Carbohydrate Go-To’s:

  • Sweet potatoes
  • Yams
  • Pumpkin
  • Butternut squash
  • Plantain
  • Quinoa
  • Brown rice
  • Black rice
  • Wild rice
  • Vegetable Pastas: black bean or red lentil
  • Gluten-free pastas: brown rice, quinoa
  • Lentils: red, green
  • Beans: chickpeas, cannelloni, black, pinto, kidney

For a bonus, here are some great lower glycemic fruit that fit perfectly as a snack when paired with nuts, nut butter, or cheese (raw, grass-fed cheese).

  • Blackberries
  • Cranberries
  • Lemons
  • Limes
  • Raspberries
  • Strawberries
  • Avocados
  • Coconuts
  • Olives
  • Pineapples
  • Tangerines
  • Grapefruits
  • Pomegranates
  • Blueberries

Thirty Thursdays!

What’s on tap for Thirsty Thursday (and every day for that matter):  San Pellegrino! San Pellegrino is a mineral water with carbonation or bubbles. The refreshing drink in not only fun to add to mixed drinks but also doubles a mineral supplement. Here are my top 5 reasons why I love The Pellegrino.

Its mineral content is incredibly high, specifically in sulfur. When taken in the liquid form, sulfur is a highly useful mineral whose benefits are vast but include muscle, joint, and nervous system support, as well as, a detoxifying agent.

It is sourced from 3 natural springs in Italy. So, basically you are so freaking FANCY when you have a bottle! In fact, the “San” in its name translates to “Saint” for its healing and miracle like abilities.

No sugars, no additives, no artificial sweeteners, no chemicals… that is reason enough. Fantastic alternative to soft drinks, regular or diet.

In addition to the sulfur, San Pellegrino also contains magnesium, calcium, sodium, and lithium. These minerals support just about ALL of your bodily functions are are especially needed after a good sweat. Ditch the Gatorade.

Add the Pellegrino to lime juice, agave nectar (non-gmo), tequila, and a splash of triple sec for one hell of a fresh MARGARITA!