Roasted Brussels Sprouts with Orange Butter Sauce

Enjoy these Roasted Brussels Sprouts with an orange flavored butter sauce as the perfect side dish to bring to the next family gathering.

4 cups small Brussels Sprouts, trimmed and halved lengthwise
2 tbsp extra—virgin olive oil
1/2 tsp kosher salt
2 tsp balsamic vinegar
1 tbsp pure maple syrup (for sugar free use Lakanto sweetener with Monk Fruit)
1 tbsp fresh orange juice
1/2 tsp finely grated orange zest
2 tbsp cold unsalted butter, cut into 16 pieces

Preheat the oven to 425 degrees F. Line a large baking sheet pan with a piece of parchment paper.

In a large bowl, toss the Brussels sprouts with the olive oil and salt. Arrange the sprouts in one layer, cut side down, on the parchment.

Roast until brown and tender, 25 to 30 minutes. (The tops of the sprouts should be dark brown and crispy, and feel tender when pierced with a knife.) Transfer the sprouts to a serving bowl.

Combine the balsamic vinegar, maple syrup, orange juice, and orange zest in a small saucepan. Heat the mixture over medium heat just until it’s hot, but not simmering. Remove from the heat and add the cold butter, whisking constantly until the mixture is smooth and creamy. (Do not reheat the mixture or the sauce won’t be creamy.) Pour the sauce over the sprouts and stir thoroughly but gently until most of the sauce has been absorbed.   Serves 4

Adapted from “Fast, Fresh & Green,” by Susie Middleton


Spinach & Mushroom Stuffed Ground Beef Roll

This very easy to assemble ground beef roll is stuffed with spinach and mushrooms.

2 tablespoons olive oil
1 cup mushrooms, finely chopped
1/4 cup onions, finely chopped
2 cloves garlic, minced
5 ounces (142 grams) baby spinach, chopped
1/2 tsp salt
1/4 tsp pepper
1 tbsp Italian seasoning
1/4 cup roasted red pepper, diced
2 tbsp sun-dried tomatoes in oil, chopped

1 lb lean ground beef
1 egg
1 clove garlic, minced
2 tsp parsley
2 tsp oregano
2 tsp basil
1/2 tsp salt
1/4 tsp pepper
1/2 tsp onion powder
pinch cayenne pepper
1/2 package of bacon (7 or 8 slices)

Heat olive oil in a large skillet. Add the mushrooms, onions, and garlic; cook for 2 minutes at medium heat. Reduce the heat to low and stir in the spinach, 1/2 tsp salt, 1/4 tsp pepper, Italian seasoning, roasted red pepper, and sun-dried tomatoes. Cook for about 2 minutes, or until the spinach is wilted. Set aside.

Meanwhile, combine the ground beef, egg, garlic, parsley, oregano, basil, 1/2 tsp salt, 1/4 tsp pepper, onion powder, and cayenne pepper in a large bowl. Mix together until fully incorporated.

Press the ground beef mixture into a rectangle on a baking sheet lined with parchment paper.

Spread the spinach/mushroom mixture on top of the ground beef.

Roll up jelly-roll style, pressing together tightly as you roll.

Wrap the roll in slices of bacon and place on a broiler pan on top of a baking sheet. I just placed mine on parchment paper.

Bake at 375 degrees for 60 – 75 minutes, or until fully cooked. Let sit 5 minutes before slicing. Serves 4 to 6

Almond Crusted Chicken

If you miss breaded chicken, then this is the recipe for you. These chicken breasts are coated in seasoned ground almonds and nutritional yeast.

3 skinless chicken breasts
1/2 cup ground almonds
3 tablespoons nutritional yeast
2 tsp Italian seasoning
1/2 tsp garlic powder
1 egg, beaten
2 tablespoons olive oil
Salt and pepper to taste

Preheat the oven to 425 degrees F. Lightly grease a baking dish.

Combine ground almonds and nutritional yeast in the food processor and pulse for 20 – 30 seconds to mix together. Remove the almond/nutritional yeast mixture to a medium bowl and add the Italian seasoning and garlic powder, mix well.

Season the chicken breasts with salt and pepper.

Coat the chicken on both sides with the egg, and dredge in the almond mixture.

Heat a skillet over medium heat with 2 Tablespoons of olive oil, brown the chicken on both sides. Move the chicken to the prepared pan and bake for 10 – 15 minutes or until done.

Serves 3

Diets to Consider With Digestive Issues

There are a number of diets out there that could partially alleviate your symptoms. Who knows, you may even be lucky enough to find a diet that will alleviate all of your symptoms!

When one specific diet does not work though, you just may need to tweak one of these diets:

1. The Low-FODMAP Diet
– FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are short chain carbohydrates and sugar alcohols that are poorly absorbed by the body, resulting in abdominal pain and bloating.
– FODMAP’S occur in some foods naturally or as additives
– More info here:

You can also check out this book: The Complete Low-FODMAP Diet: A Revolutionary Plan for Managing IBS and Other Digestive Disorders   (not an affiliate link)

2. The Specific Carbohydrate Diet
– The Specific Carbohydrate Diet (SCD) is a restrictive diet made for individuals with Crohn’s Disease, Celiac Disease, Ulcerative Colitis, Cystic Fibrosis, Chronic Diarrhea, or Diverticulitis.
– To find out more information about SCD, check out the web site ‘Breaking The Vicious Cycle’ at:

3. The GAPS Protocol
– The gut and psychology syndrome protocol comes from the idea that an unhealthy gut may lead to mental health issues.
– The GAPS Diet removes foods that can be difficult to digest and damaging to gut flora by replacing them with nutrient-dense foods to give the intestinal lining a chance to heal.
– To find out more information about the Gaps Diet, check out this web site.

4. The Gluten-free Diet
– If you have celiac disease or gluten intolerance, this diet is the best place to start.
– To find out more information, check out The Celiac Disease Foundation.

5. The Grain-free Diet
– When the gluten-free diet isn’t enough the next step may just be grain-free.
– For more information see this article:

6. The Paleo Diet
– The Paleo diet includes foods a cavemen would of ate, such as grass-fed meat, seafood, fruits, and vegetables.
– For more information see this article:

7. The Autoimmune Paleo Protocol
– The autoimmune paleo diet is similar to the paleo diet but more restrictive by removing eggs, nuts, seeds, nightshades, alcohol, and artificial sweeteners.
– This diet may be for you if your gut symptoms come from an autoimmune disease like Crohn’s, Celiac’s, or Ulcerative Colitis.
– To find out more information about the autoimmune protocol and diet check out Autoimmune Wellness at:

Everyone’s journey to better health needs to start somewhere, and any of the above philosophies are a good starting point and will open a wealth of information to you. Try not to get overwhelmed and take one day at a time. Put your ideas to pen and paper so you can keep track of your progress. If you slip up and eat something that you shouldn’t have, whether it be accidentally or intentionally, do not beat yourself up or dwell on it. Just commit to doing your best each day. Make sure you are patient with your body and the process, and understand that this process can take some time. Keep a detailed food diary of what you eat and how it makes you feel (physically and emotionally as well) Once you have identified foods/additives that affect you negatively, do your very best to avoid them, at least in the short term.

Good luck!

Ginger-Garlic Roasted Parsnips

These delicious, slightly sweet and spicy parsnips are so easy to make and are a good replacement for oven-baked potatoes or french fries.

1 tbsp extra-virgin olive oil
1 lb parsnips, peeled and cut into chunks
1/2 to 1 tbsp fresh ginger, peeled and minced
1 clove garlic, minced
Salt and freshly ground pepper

Preheat the oven to 425 degrees F. Line a baking dish with parchment paper and set aside.

Add the parsnips, ginger, garlic, and olive oil to a large bowl and toss to coat. Spread the parsnips evenly in the bottom of the prepared baking dish and season with salt and pepper.

Bake for 40 minutes or until the parsnips are tender. Serve immediately.

Paleo Focaccia

Sometimes you just want some bread. You can make the paleo Focaccia plain or add one of the herb seasonings to enhance the flavour.

1/2 cup almond flour
2 eggs
1 tbsp melted coconut oil
1 tsp baking powder
dash of salt
Italian Seasoning or Herbs De Provence

Preheat oven to 350 degrees. Line a 8 X 8 inch pan with parchment paper.

In a small bowl mix together almond flour, baking powder, and salt. Add the coconut oil, and eggs. Mix all the ingredients together with a fork and spread the batter into the prepared pan. Sprinkle with Italian Seasoning or Herbs De Provence.

Bake for 18 to 20 minutes. Remove the flatbread from the oven and place on a wire rack to cool so the bottom does not become soggy.

Cut into 4 pieces – 145 calories per piece


Roasted Vegetable Salad

Zucchini, mushrooms, cauliflower, and Brussels sprouts are roasted and tossed with a tangy dressing.

1 medium zucchini, trimmed , cut in half lengthwise and sliced
1 cup crimini mushrooms, quartered
2 cup cauliflower, cut into florets
2 cups Brussels sprouts, quartered
1/4 cup onions, diced
2 cloves garlic, minced
2 tbsp olive oil
1 tsp salt
1/2 tsp black pepper
1/2 tbsp lemon zest
2 tbsp lemon juice
2 tbsp Extra Virgin Olive Oil
1 tsp Dijon mustard
1 tsp dried dill
1 tsp dried chives
1 tsp dried parsley flakes

Preheat the oven to 425 degrees F.

Place the vegetables in a large mixing bowl and toss with the olive oil, lemon zest, salt, and pepper, to evenly coat.

Spread the vegetables in one layer in a large roasting pan, and roast in the preheated oven for 35 minutes. Remove the roasting pan from the oven and allow the vegetables to cool for 15 minutes.

To make the dressing combine the lemon juice, oil, mustard, dill, chives, and parsley in a screw-top jar. Secure lid. Shake well to combine.

Place the vegetables in a large mixing bowl and pour over the dressing. Toss gently to combine and serve warm.