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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Ideas for Summer Grilling


4th of July, and summer time in general, is a great season for grilling! Here are my top grilling tips for your holiday weekend and beyond!Ideas For Summer Grilling

 As you know we are all about eating simple, real food- specifically the meats and the veggies! 

The Meat

As with everything, there is a spectrum of quality of products. If you aren’t purchasing the meat, do your best with the options available!

  1. Good - Meat that is not breaded with flour or breadcrumbs, or loaded with sugary or processed sauces. Note: The first ingredient in many BBQ sauces is high fructose corn syrup.

  2. Better- I would love for the animal you are consuming to have been healthy, had a chance to walk around and eat its natural diet while it was alive. If you are purchasing meat, look for words like pasture raised, grass fed (for beef), or wild caught (for fish).

  3. Best- Visit a local farmer’s market and meet the farmer! Ask them how the animals are raised, and get the meat from them!

Grill the meat, and keep it simple! If you have good quality meat, the flavor will be great. You don't need to add much to it.

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Easy and Delicious Baked Salmon

When I was growing up, we never ate fish. My dad "didn't like" fish. My mom thought she didn't know how to cook fish. Therefore we NEVER had anything from the sea. I have since learned:

  1. Fish are DELICIOUS!
  2. Fish are REALLY GOOD for you!
  3. Fish can be EASY to prepare!

Now my family aims to eat fish at least 2-3 times/week. The omega 3 fatty acid content is awesome. This is great for decreasing inflammation and improving brain health among other benefits! My daughter (1.5 years old) loves to eat fish, and I love to provide valuable nutrients for her quickly developing brain. Here is a quick article on the benefits of fatty fish such as salmon. Keep reading for the simple salmon recipe that Jared made for us earlier this week. The 2 pound piece of salmon that he baked was delicious the night he made it, and the leftovers reheated well for lunches later in the week. - Dr. Jamie

Ingredients:baked salmon

  • 1 fillet of Salmon (approximately 2 pounds)
  • 2 teaspoons of olive oil
  • Zest of 1 lime, and juice of 1 lime
  • 1 clove of minced garlic
  • 2-3 teaspoons of freshly chopped cilantro

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Tomato Soup Recipe

A few weeks ago Jared threw this recipe together, and it was so delicious that we have made it every week since then! It has no dairy, no grains, and is full of vegetables! Typical canned soups are full of cheap and highly processed ingredients. Here is a quick list from Campbell's Tomato Soup...Tomato Puree (Water, Tomato Paste), High Fructose Corn Syrup, Wheat Flour, Water, Contains less than 2% of: Salt, Potassium, Chloride, Flavoring, Citric Acid, Lower sodium natural sea salt, Ascorbic Acid (vitamin C), Monopotassium Phosphate, Celery Extract. YIKES!!! That is a lot of reasons to make your own! Here is our EASY recipe, let us know what you think!!

Ingredients:Tomato Soup Recipe

8 tomatoes, roughly chopped
1 onion, roughly chopped
1 red pepper (or yellow/orange), roughly chopped
2-3 stalks of celery, roughly chopped
2 carrots, diced
1-2 tablespoons garlic, minced
1 tablespoon basil
1 tablespoon oregano
Salt and Pepper to taste (I feel like soups usually need more salt than I would think to bring out the flavors, taste as you go, you can always add a little more)
1 can coconut milk
1 tablespoon of coconut oil
Chicken stock, (optional)

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Lettuce Wrap Tacos

Lettuce Wrap Tacos

We have been using lettuce instead of tortillas recently for taco night or fajita night! In the grand scheme of the ingredients, the tortilla is more of a "filler food." I like to think of foods in terms of their "nutrient density" and the tortilla comes in pretty low on the nutrient density scale. It has a low amount of nutrients and a relatively high amount of calories. So what do we do? 

Replace tortillas with lettuce as the vessel to get all the yummy to your mouth! Its way better for you, and you won’t miss out on any of the flavor!!


  • 1 tablespoon of coconut oil
  • 1 lb. Protein of your choice, I used pulled smoked pork that I made (you could also you shredded chicken, shredded beef, ground beef, shrimp, etc. You get the idea!)
  • 2 onions, chopped into strips
  • 1 pepper (green, yellow, red, orange, your choice), chopped into strips
  • 2 cloves of garlic, minced
  • 1 head of iceberg lettuce (or any other lettuce you can separate and use as a vessel!)

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Easy Green Salsa

Roasted Tomatillo Salsa

Easy Roasted Green Salsa Recipe

This is so easy and taste delicious!

Variations: Skip the oven step, making it even easier, but I like the way it tastes with the tomatillos roasted. You could also roast the onions with the tomatillos!


  • 6-8 tomatillos, outer husk and stems removed
  • 2 small onions, quartered
  • 2 cloves of garlic
  • 1 small can of mild diced green chilies (4oz.)
  • 1 jalapeno, seeds removed
  • ¼ cup of cilantro
  • Salt and pepper to taste


Preheat oven to 375. Place the tomatillos onto a baking sheet, and roast for 20 minutes. Add all ingredients to your food processor and pulse until coarsely chopped. Place in refrigerator and chill to let the flavors mingle, ENJOY! 

- Dr. Jared Thomure