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Fish Bake Recipe

Fish Bake


  • 1 ½- 2 pounds of fish filets (Tilapia, Swai, or similar fish of your choice)
  • 1 bunch of fresh spinach, chopped
  • 1 large onion (or 2 medium) sliced
  • 1 green pepper (or red, orange, yellow) sliced
  • 2 cloves of minced garlic (about 2 teaspoons if you have minced garlic already)
  • Salt and Pepper

Tomato Sauce:

  • 1 can of tomato sauce
  • 1 teaspoon of minced garlic (or to your taste)
  • ½ teaspoon of dried oregano
  • ½ teaspoon of dried basil
  • Salt and Pepper


Preheat oven to 375.

  1. Combine all ingredients for tomato sauce in a small pot over/ Heat over  low-medium heat, stirring occasionally.
  2. In a separate pan, saute onions, pepper, and garlic, Add salt and pepper to taste.
  3. In a 9x13 pan, spread the chopped spinach. Place the fish on top of the spinach, trying not to overlap the fish.
  4. Spread the onion, pepper, and garlic over the fish.
  5. Add the tomato sauce and spread evenly over the top.
  6. Bake in the oven for approximately 20 minutes. Check fish to see if it is flaky and done, may need additional time depending on type of fish and thickness.


Dr. Jared



Delicious Vietnamese Pork Bowl

Vietnamese Pork Bowl

Jared was at it in the kitchen again this week! He came up with this delicious dinner, and it was so good that we decided to share it with you! Enjoy!


  • 1 pork loin cut into 1 inch cubes
  • teaspoon minced garlic
  • 2 TBSP rice vinegar 
  • 1 medium onion minced
  • 1/4 cup fish sauce
  • 1/4 cup of local honey
  • 1 jalapeno diced (or pepper of your choice)
  • 1 tablespoon coconut oil
  • 2 cups broccoli cut into peices
  • 2-3 carrots shredded
  • 2-3 cups fresh spinach- chopped
  • Salt and pepper to taste


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Quick and Easy Tomato Recipes

Tomato Recipes

It’s that time of the year when many backyard gardeners harvest more produce than they know what to do with! This week I’m going to focus on tomatoes. If you have home grown tomatoes, or want to buy some delicious in-season tomatoes from the farmer's market, then check out these 4 quick and easy recipes.

Tomato Stew

I'll call this Tomato Stew for lack of a better name. It could also be called tomato soup. Since it is not smooth and creamy like traditional tomato soup, I'll call it stew. 


  • Pound of Italian Sausage (could also use ground beef)
  • Onions, Peppers, zucchini, or whatever other vegetables you have harvested
  • Garlic
  • Oregano, Basil, Rosemary, Salt and Pepper or whatever seasoning you want to use
  • Tomatoes
  • Read more ...

Quick Cajun Creation

Cajun Creation

One of the things we are very conscious of in our house is reading labels! I am not talking about the nutrition label, but rather the ingredient list! It is amazing how many additives and fillers are added to various foods when you read the label. My rule of thumb is that if I can't pronounce it or wouldn't want to eat it by itself, I shouldn't be eating it as an ingredient. 

Spice mixes are incredibly difficult to find without these added ingredients! Because of this, we have started making our own using herbs and spices that are already on our spice rack. 

Here is a quick and delicious recipe that Jared throws together every few weeks! One of the reasons we love it is that the fish can be added straight from the freezer and cooks quickly. This makes it a great go to recipe when we don't have any meat that is defrosted or already prepped. 

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Meatza Pizza! and Other Options For Gluten Free Pizza Crust

Meatza Pizza

When I tell people how I recommend that they eat most of the time (REAL FOOD, mostly veggies and meat), one of the biggest hesitations that I hear is "What about Pizza?!" I know pizza has become a staple in America with 3 billion sold each year (that means 350 slices are consumed across the country every second of every day!). 

One of the reasons I love having people eat REAL FOOD is that it seems to lead to sending your body real signals of how hungry or full you are. I know for me, when I do eat "traditional pizza," I can (and do) eat A TON of pizza. It takes lots of will power for me to not overindulge. When I'm eating meats and veggies, I don't have this problem!

So is pizza totally out on this real food diet? In our house, we enjoy eating cauliflower crust pizza or Meatza with a Meat crust (topped with lots of veggies) a few times a month! 

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Plaintain Egg Casserole

Plantain Breakfast Casserole

Mornings can be a busy part of the day. Getting a toddler fed, packed and ready to go often before 6:30 am can seem daunting. Making healthy egg casseroles has become a weekly ritual for us. One casserole made on Sunday can easily feed the 3 of us for 4 breakfasts. We try to change up the ingredients that we use so we don't get bored. Some others that I have posted have been a traditional casserole and this mexican breakfast casserole. This week (and probably for the last 3-4 weeks), we have made this sweet plantain egg casserole! Clearly it is one of our favorites! All of the egg casseroles are gluten free, grain free, and dairy free! I know most traditional breakfast casseroles contain bread, but you will see that they are delicious without it! I hope you enjoy the recipe. 

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