Let’s Supper: 9th Edition!

The holiday season brings a ton of EXTRAS to the to-do list. De-stress with a comforting, nutritious, and simple meal at home.  *Note: All recipes serve 4.

Supper 1:

Squash & Sweet Potato Soup

Preheat oven to 400 degrees. Drizzle olive oil over roughly chopped butternut squash (1 – 2 pounds), 2 small sweet potatoes, and 1 yellow onion on baking sheet. Season with a tablespoon curry powder, teaspoon cinnamon, teaspoon nutmeg, salt, and pepper. Roast for 30 – 40 minutes until lightly brown and tender. Transfer veggies to deep stock pot over with 1 – 2 tablespoons butter over medium heat. Begin to mash veggies to release flavor. Add 2 cups of low sodium, veggie broth and 1 cartoon of culinary coconut cream. Allow to simmer for 5 minutes before blending with immersion blender or stand blender. Transfer back to stock pot and bring back to simmer. Option to add toasted and buttered, gluten free bread on side. (I prefer “Food for Life” flax and rice gluten free bread).

Supper 2:

Kale & Cabbage Salad with Rotisserie Chicken

In a large serving bowl, add shredded bunch of kale and 1 head of cabbage. Massage 2 tablespoons of extra virgin olive oil and a pinch of salt to greens for 2 minutes. Set aside to allow oil to soften greens. Combine 1 tablespoon apple cider vinegar, 1 tablespoon maple syrup, 1 tablespoon lemon juice, 1 teaspoon of salt and pepper in small bowl before whisking in 1 tablespoon of extra virgin olive oil. Add shredded rotisserie (organic if possible) chicken to greens with diced Fuji apples and crumbled goat cheese. Drizzle dressing over salad and toss to coat. Add salt and pepper for finishing.

 Supper 3:

Pork Chops with Roasted Carrots & Greens

Preheat oven to 400 degrees. Cut 12 carrots into 1 – 2 inch slices. Toss with 1 tablespoon olive oil, 1 tablespoon raw honey, salt, and pepper. Transfer to sheet pan and roast for 20 minutes. Season pork chops with olive oil, salt, pepper, and a sprinkle of curry powder. In cast iron skillet, cook chops for 1 – 2 minutes on each side. Place 1 pat of butter on each chop before placing in oven for 5 – 10 more minutes (depends on thickness of chop and temperature preference.) At the end of pork chop and carrot cooking, sauté 2 bags/bunches of spinach in 1 – 2 tablespoons of olive oil and chopped garlic. Season spinach with salt, pepper, and red pepper flakes. Plate pork chop, carrots, and greens as soon as spinach is wilted.

Supper 4:

Sausage and Brussel Sprouts

In a large saucepan, heat 1 tablespoon and add large diced yellow onions. Once onions are softened, add 1 package of diced chicken and apple sausage. Allow to heat through before adding 1 pound, halved Brussels sprouts. Season with salt and pepper, and stir to incorporate. Pour 2 tablespoons of apple cider vinegar and 1 cup of chicken broth to pan. Cover and allow sprouts to steam for 8 minutes or until tender. Uncover and add 2 – 3 sliced apples to pan. Stir again to combine. Once apples are tender, the dish is ready to serve.


Grocery List:


1 large sweet potato (or 2 small)

1 medium butternut squash

2 onion, yellow

1 bunch lacinato kale

1 head cabbage

1 lemon

4 Fuji apples

12 carrots

2 bunches/bag spinach


1 bunch/1 pound Brussel sprouts



1 rotisserie, store bought chicken (organic is preferable)

4 small pork chops

1 package apple chicken sausage (I like Applegate brand.)



Butter (unsalted, grass-fed)

1 round goat cheese (grass fed, if available)



Extra-virgin olive oil

1 carton of culinary coconut milk

Vegetable broth, low sodium

Chicken broth, low sodium

Apple cider vinegar

Maple syrup, grade A or B

Raw honey

Dried herbs: Curry powder, cinnamon, nutmeg, red pepper flakes



Let’s supper: 8th Edition!

Creativity in quick and easy weeknight meals often gets lost. This week lets take it up a notch with interesting but delicious plates! *Note: All recipes serve 4.


Supper 1:

Creamy Tomato Soup

In a stock pot, heat 3 tablespoons of extra virgin olive oil (cold pressed). Add 4 chopped shallots and 2 chopped cloves of garlic. Season with salt and pepper and cook for 4 – 5 minutes over medium heat. Stir in 1/2 cup white wine while scraping bottom of pan for 2 – 3 minutes. Add 4 cups vegetable broth (low-sodium), 1 cup full-fat coconut milk, 1/2 cup sundried tomatoes, 2 teaspoons oregano, 1 teaspoon red pepper flakes. Reduce heat and allow to simmer for 30 minutes. Remove from heat and add 1 cup of basil leaves. Using a regular blender or immersion blender, blend until smooth. Add 2 teaspoons of balsamic vinegar, 1 – 2 teaspoons of maple syrup. Blend again. Serve with an extra drizzle of coconut milk and basil.

*Recipe from http://www.loveandlemons.com.  One of my fav’s! Even though these are solely vegetarians recipes, they are veggie forward (rather than grain) and easy to incorporate an animal protein if wanted.

Supper 2:

Seared Scallops with Bacon and Cabbage

Cook bacon in large stock pan. Remove bacon strips to paper-line plate and pour half of bacon droppings to grill pan or saute pan. Return stock pan to medium heat and add 1 head of sliced green cabbage and season with 1 tablespoon of dried thyme. Cook for 2 minutes before adding 1/2 cup water and cover. Cook for 5 minutes. Stir in chopped Fuji apple and 3 tablespoons of apple cider vinegar. Cook for another 5 minutes. Stir in chopped bacon and salt and pepper to taste. Turn heat on grill pan and swirl bacon drippings. Season scallops with salt and pepper. Cook 2 minutes on each side. Serve 1 1/2 cups of cabbage mixture on plate and top with scallops.

 Supper 3:

Stuffed Sweet Potatoes with Chicken

Prep 2 large sweet potatoes by covering with extra virgin olive oil, salt, and pepper. Cook potatoes in 400 degree oven for 45 minutes. Prep 2 bone in chicken breast by drizzling with olive oil and seasoning with salt and pepper. Place in oven after 10 minutes of potatoes. Cook until firm and juices run clear (approximately 35 minutes). Remove potatoes and chicken from oven and allow to cool slightly. In large saucepan, heat 2 tablespoons of olive oil over medium heat. Add 4 – 5 cups of kale and/or spinach to the pan to saute. Season with salt, pepper, and garlic powder. After wilted, remove from heat and add chucks of goat cheese to greens and shredded chicken breast. To plate, half potatoes and top with greens, goat cheese, and chicken mixture.

Supper 4:

Spanish Steak with Onions and Tomatoes

Season 1 pound sirloin steak with salt, pepper, and garlic pepper. In cast iron skillet, heat 1 tablespoon of olive oil over high heat. Cook beef for 1 – 3 minutes per side (depending on temperature of choice). Remove steak from pan and reduce heat. Add 1 tablespoon of olive oil and add 2 sliced yellow onions. Cook until tender. Add 2 sliced tomatoes to onions. Season with salt, pepper, and 2 teaspoons of cumin. Add 1/4 cup water and simmer for 5 minutes to create sauce. Slice steak and return to pan with onions and tomatoes. Add extra season if needed. Serve with 1/2 cup grain of choice such as farro or barley.


Grocery List:


4 shallots

Garlic cloves

1 green cabbage

1 Fuji apple

2 large sweet potatoes

1 bunch greens: kale or spinach

2 medium yellow onions

2 medium beefsteak tomatoes

Fresh herbs: basil, dill



4 slices of bacon

1 pound sea scallops

2 bone in chicken breast (organic, if possible)

1 pound sirloin steak (grass-fed)



Goat cheese, soft



Extra-virgin olive oil

Dry white wine

2 cups vegetable broth (no or low sodium)

1 carton of culinary coconut milk

1 can/jar sun dried tomatoes

Balsamic vinegar

Maple syrup

Apple cider vinegar

1/2 cup grain of choice: farro, barley, brown rice

Dried herbs: oregano, red pepper flakes, thyme, garlic powder, cumin

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

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



Let’s Supper!

Eating a home-cooked, balanced plate on most nights of the week is the BEST way to control what goes into your body and what “mystery” food additives stay out.  It is also an amazing way to restore your soul and spirit at the end of a long day with good and healthy food with loved ones.  The following recipes are meant to be simple, tasty, and balanced. (No culinary schooling required.) For easy shopping, see the grocery list at the bottom!  *Note: All recipes serve 4.

 Supper 1:

Spring Tortilla Espanola

See my post Spring Tortilla Espanola for this egg and potato recipe!

Supper 2:

Cajun Shrimp and Sausage Skillet

Season 1 pound of medium shrimp with Old Bay seasoning and cook for 1 minute on each side in 1 tablespoon of olive oil, place on plate.  Cut up 6 oz of pre-cooked smoked sausage (nitrate, additive, preservative free) and sauté in same pan with 2 diced bell peppers, 1 medium onion diced, 1 zucchini diced, garlic for 10 minutes.  Add ¼ cup of liquid such as water or chicken stock to pan and return shrimp to pan.  Serve over ½ cup of brown rice.

 Supper 3:

Roasted Spaghetti Squash with Meat Sauce

Cut 2 whole spaghetti sauce in half, scoop out seeds, roast for 1 hour on 350 degrees.  Cooked 1 pound of protein of choice (ground chicken, turkey, beef, bison… I highly recommend bison) in pan, add all natural (preferably organic and bottled in glass jar instead of can) tomato sauce to pan and simmer with added herbs and spices of choice, add bag of spinach at the last 5 minutes of cooking.  Using a fork grate squash to make noodles.  ½ of squash is single serving with 1 cup of sauce.

Supper 4:

Simply Southern Pork

Roast a pork tenderloin (marinated in olive oil, balsamic vinegar, and other herbs), add ½ cup of smashed sweet potato topped with ½ tablespoon of butter (grass-fed) to your plate, and your choice of green vegetable such as turnip greens, brussel sprouts, asparagus, or any other green non-starchy vegetable cooked in 1 – 2 tablespoons of extra virgin olive oil. Remember to fill ½ of plate with the greens.


Grocery List:


4 – 5 small Yukon gold potatoes

2 sweet potatoes

2 – 3 yellow onions

1 bunch broccoli rabe

1 bunch green onions

1 bunch parsley

2 bell peppers

1 zucchini

head of garlic

2 whole spaghetti squash

1 bag/bunch of spinach

1 bag/bunch of green vegetable (turnip greens, brussel sprouts, asparagus)


1 pound of medium shrimp (preferably wild caught)

6 – 8 ounces of smoked or Andouille turkey or chicken sausage (nitrate, additive, preservative free)

1 pound of ground protein of choice (ground chicken, turkey, beef, bison… I highly recommend bison)

1 pork tenderloin (pasture raised, if available)


2 cartoons of eggs (organic, pasture raised)

Butter (grass-fed)

Chedder cheese (grass-fed, if available)


Extra Virgin Olive Oil

Chicken Stock (unsalted)

Brown Rice

All natural tomato sauce (preferably organic and bottled in glass jar instead of can)

Salt & Pepper

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