Category Archives: Recipes

Wild Tuna Salad Wrap with Sweet Potato Chips

As my wife continues to walk around with another human constantly attached to her side, I find myself taking the initiative to step up the culinary skills on the weekend.  Essentially the weekend carries the same potential pitfalls as the weekdays as far as failing to plan equalling planning to fail.  Next thing you know you’ve stuffed yourself with an overpriced, subpar pizza and  are left with that lingering mental and physical food hangover.

While it is nice, almost necessary to indulge at times (and the weekend seems to be as good a time as any), I personally do not enjoy the aftermath of the “cheat meal,”  especially after eating clean and feeling great all week.  So, the weekend cooking has commenced and below is a cool, light labor day weekend dinner for your enjoyment.


1 lb. of fresh, WILD (not farmed) Tuna

(We prefer Atlantic Seafood in Port Canaveral for our fish, but Publix carries WILD fish as well. MAKE SURE YOU READ THE LABEL or ask.)

1 cucumber
1 tomato
1 onion
4 avocados

Kale or another super green (chard, spinach, etc.) to fill the wrap

2 sweet potatoes

Olive oil
Garlic salt
Coconut oil

Additional seasoning of your choice

Warm pan (ceramic or cast iron preferred) on stove top (low-med range) and coat with coconut oil.

Preheat oven to 350.

Thinly slice two large sweet potatoes and distribute one layer cozily on a baking sheet.  Place in oven and let cook for approx. 20-30min.

(As I’ve noted on previous posts, neither of us use a cookbook or exact ingredients/times, so you’ll want to keep an eye on the chips and when they start to wrinkle/appear drier on top, it’s time to take them out and individually flip each one. That’s right, I said individually.  The thinner you slice the quicker they’ll cook so keep an eye on those puppies.)

While chips bake, dice the cucumber, tomato, and onion.

Cook tuna on pan to your liking.
(I prefer a more raw/seared tuna, but for the sake of the salad and my wife, a more even cook may be your best bet.)

Once tuna is done and cooled (don’t forget to check on the sweet potato chips) dice and mix in large bowl with the diced vegetables.

You can season the salad however you want.  I scanned the fridge and utilized an organic marinade bought from the Sunseed Co-Op for a past meal.

(The marinade is an easy way out, but delivered a nice cool, citrus taste to the salad. Traditionally when we think tuna, chicken or egg salad we think mayo, but we’re looking for a healthier choice here.  Instead of using the mayo, next time try mixing the salad with a healthier marinade (read the label) or some fresh guac.)

Mash up the 4 avocados to use as a spread and adhesive for the wrap.
(If you’re feeling real ambitious go all out and use some fresh homemade guacamole.)

Pull chips out of the oven and season in a large bowl with olive oil, fresh parsley and light garlic salt; or simply cinnamon depending on your mood.

Warm gluten free wrap briefly (again, our local co-op had a nice selection) in oven and fill with a layer of avocado spread, kale and tuna salad.

Serve with your chips and enjoy.

Tuna wrap

Healthy Alternatives: Open Faced, Grain Free, Grass Fed Burgers

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This is an additional variation of a post my wife added awhile back.  Feel free to check our NUTRITION AND RECIPES section (located along the top menu bar) for that and more ideas.

Another disclaimer on this post: we actually don’t eat red meat that often.  This may be a once a week thing, and it usually comes on a Friday or Saturday when we’re being creative; hence the posted recipes.

Regardless, the following is another way to enjoy a classic without any guilt or negative after effects.



1 lbs. Grass Fed Beef

1 Green Pepper, Onion and Mushroom (preferably organic for optimal health)

2 Haas Avocados

1 Organic Egg Plant

Non-Pasteurized, Raw Sauerkraut (or another variation of it, i.e. kim-chi.  What is kim-chi? A fermented mix of vegetables and spices with Oriental dissent.)

2 Organic Roma Tomatoes

Desired Spices for the Meat (cumin, garlic, ground pepper, and oregano)



Preheat large pan on Med-Low to Med, lather with coconut oil (unrefined).

Dice green pepper, onion and mushroom and mix it, along with your seasoning (cumin, garlic, ground pepper, and oregano)  with the meat.

If you really want to set it off, you can put in the time and make some home made guacamole as we did. (We’ll unleash our favorite recipe for our beloved guacamole at a later date.)  However, slicing up avocados will do if you don’t have the time.

Dice the Roma tomatoes.

Slice the eggplant in slices approx. 1/4″ to a 1/2″ thick, and fry them in the preheated, coconut oil lathered pan.  Continue to flip, frying both sides and removing before too much of a browning reaction takes place on the eggplant.

Set the eggplant aside and reapply coconut oil if needed.  Shape the meat/veggie/seasoning mixture into patties of your desired thickness. (Make sure you pack it tight so it doesn’t crumble when maneuvering in the pan and consuming).

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Cook the burgers in pan to your desired temperature, again constantly flipping in an effort to avoid too much of a browning reaction on each side of the meat.

As the burgers near ready, spread a thin layer of your fermented, non-pasteurized sauerkraut on the eggplant.  Place the burger on top and cover with your delicious guac (or simply sliced avocados if you’re lazy…I mean pressed for time) and diced tomatoes.

And there it is; healthy classic treat without the dairy, grains or pro-inflammatory Omega 6s.

(If you LOVE picking your burger up and eating with your hands, feel free to cut the eggplant thicker and double the amount so you can close that bad boy up and enjoy the meal mentally as well.)

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Healthy Alternatives: Grass Fed Beef Stir Fry with Kelp Noodles

With the wife preoccupied with our new boy, I figured I should step up on the nutritious suggestions.  We’ve received much positive feedback from Ashley’s previously posted recipes and would love to share more.

My normal regimen (which I’ll start to include as well in an effort to provide ideas and spark your own culinary creativity) consists of various versions of salad, raw veggies, fruits and nuts, hormone and antibiotic free chicken and eggs and your occasional sweet potato, grass fed beef, wild fish or on the go/recovery protein drink.

While preparing a Friday night meal for my wife and I, it dawned on me that I should share these slightly more involved dishes that are great tasting AND nutritious.

So here you go:


1lb. Grass Fed Beef      (Publix carries multiple brands of this now)

1 Bag Kelp Noodles      (clear noodles, can be found at most health food stores)

1-2 Organic Eggs


1 Green Pepper

1 Purple Onion

1 Portable Mushroom

1 Stalk of Celery

1 Avocado

1 Tomato

1 Clove of Garlic


(Preferably organic for all the above.  No sense in derailing your honest efforts with a good dose of pesticides and gut/immune system destroying GMOs).


Seasoning of Choice for Beef:



Ground Pepper



Organic Extra Virgin Olive Oil

Coconut Oil


Preheat two pans (preferably ceramic or cast iron, PLEASE avoid cooking with aluminum or non-stick teflon) coated with coconut oil on LOW to MED LOW heat.

Prep Veggies:

Thinly slice purple onion and green pepper

Dice celery, garlic and tomato

Slice avocado

Chop cashews and mushrooms

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Add beef to one pan and noodles to the other. The larger pan should be used for the noodles.   (I also like to go heavy on the coconut oil in the larger pan.)

Season beef (light turmeric, cumin, oregano, ground pepper: facilitates better turmeric absorption, diced garlic) and mix with spatula.

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Continuously stir noodles.

(Like my wife, I’m not a big exact time & measurement guy when it comes to cooking. This is fine for personal preparation, but leaves a recipe somewhat devoid of precise steps, so bear with me.)

Once the noodles begin to soften and separate, begin adding veggies (green peppers, onion, celery and mushroom).

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Don’t forget to keep stirring the meat until it reaches a temperature you prefer.  I prefer a juicy, slightly pink MED RARE, while the Mrs. prefers a more cooked (slightly drier) texture. So naturally we eat the dry meat.

Personally, I prefer the veggies to be warm but still retain that crunch. Once they warm add a raw egg (or two) to the mixture. Stir occasionally as the egg slowly separates and cooks, leaving small sections of egg that is connected to and slightly coating some if your fixings (just like the Thai restaurant, minus the MSG).

Once the meat and noodles meet your desired standards, plate the stir fry (I like to pour some olive oil on the noodles at this point) and cover with the beef.

Top it off with your sliced avocado, diced tomatoes and cashews and you’re good to go.  A delicious dinner that leaves you feeling mentally and physically strong.

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