I absolutely love pasta and alfredo sauce but it just doesn’t agree with my fitness goals. A couple nights ago I experimented with making a cauliflower base “alfredo” sauce and it turned out perfectly. The dish hit the spot and didn’t require any butter or cream. Full disclosure - I did use some parmesan cheese for flavor but not much.

My recent obsession with “zucchini noodles” inspired the recipe… I really try to mix them with anything and sometimes it works. My constant struggle to get my macros in daily (protein, carb, fat) led me to add grilled chicken and protein pasta to the dish. Of course these are optional choices but they are good ones. I ALWAYS have baked or grilled chicken in my refrigerator so it can be added to any dish at any time


Here are the saucy details for the “CAULIFLOWER” alfredo.


  • 1 head cauliflower

  • 2 cloves garlic

  • 1/4 bunch Italian Parsley

  • White Truffle Salt

  • Pepper

  • 1 - 2 cups chicken bone broth.

Steam the cauliflower florets until soft and place in your blender ( I prefer the vitamix), add the broth, garlic, parsley and blend until you have a puree consistency. Mix in white truffle salt and pepper to taste. Add little bits of broth to the mixture and blend until you have a beautiful creamy sauce.

Keep the sauce warm or hot on the stovetop until you are ready to add it to your noodles. I like to mix three zucchini noodled, four cubed (baked) chicken breasts with a box of Barilla protein pasta. All together you can feed 6-8 people or save a bunch for your lunch tomorrow.

Enjoy it and please send questions!


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Ever tire of your chalky vanilla protein shake or your fancy fifteen dollar juice from the local juice shop? It’s so easy to blend up your own at a fraction of the cost with ingredients you know! Here is one of my favorite blends. Adjust your portions according to taste! This shake also fills a sweet craving. It is really yummy and you’ll be shocked you haven’t made this before.

  • 2 scoops vanilla protein

  • 1 cup frozen organic blueberries

  • 1 cup frozen tart cherries

  • 1 package unsweetened frozen açaí

  • 1/2 cup aloe juice

  • A generous chunk of ginger

  • Water as needed.

Blend this up until it is smooth and delicious.




Zucchini Pasta

Chicken + Zucchini Noodle Pasta


This is one of my favorite meals because it’s delicious and can be scaled from serving size and quantity to optional ingredients. The dish is super diverse and can be eaten for lunch, dinner, hot, cold and is also a hit at any party. You can easily modify to taste.

Get saucy by sautéing 3 pieces of chopped garlic in 2 tbsp olive oil - on medium heat - until golden brown. Add one large can stewed tomatoes and one small can tomato paste. Keep on low heat. Meanwhile if you plan to add pasta, and this is purely optional - boil water with a drop of olive oil and a pinch of salt - cook your pasta to your desired consistency.

Spiralize three zucchini and place in a large bowl, if you don’t have a spiralizer you can buy pre spiraled zucchini. Cube three pounds fully baked chicken breasts. I ALWAYS have baked chicken breasts on hand and it serves me well - typically made on Sunday each week. If you don’t have any baked chicken on hand, allow 40 minutes at 350 degrees to bake some, or buy it pre-cooked.

Add the chicken and cooked pasta to the sauce and keep warm on your stovetop. Combine the raw zucchini, chicken and sauce into a cold bowl and enjoy!


  • 3 zucchini, spiralized

  • 1 large can cubed tomatoes

  • 1 small can tomato puree

  • 3 cloves chopped garlic

  • 2 tbsp olive oil

  • 3lbs baked chicken, cubed

  • salt and pepper to taste


  • pasta

  • mushrooms

  • eggplant

  • parmesan cheese

Chia Seed Pudding

Do you ever tire of eating yogurt or an apple with almond butter as a “healthy” snack? Chia seen pudding is embarrassingly easy to make and if you prepare it a home you’ll save a shit ton of money, won’t eat unnecessary added foods, and you’ll use less plastic.

There are a lot of benefits to eating chia seeds. The little buggers are antioxidants, full of fiber, and have the miracle “omega - 3 fatty acids”. A potential side effect is that the seeds can potentially get stuck in your teeth. This shouldn’t create any long term issues as long as you brush your teeth.




You’ll need a few re-usable containers. I like WECK jars because they are cute.


  • 2 Tbsp Chia Seeds

  • 1.5 Cups Almond Milk


  • Vanilla

  • Cinnamon

  • Honey

  • Fruit

I find that 2 tbsp chia seeds to 1.5 cups liquid is a great ratio. This is where it gets tricky. Place 2 tbsp chia seeds in a container with 1.5 cups almond milk, stir, seal and pop it in the fridge. It’s a good idea to shake the container a few hours later. That’s it! Add optional ingredients just before eating!


  • 130 Calories

  • 7g Fat

  • 10g Carbohydrate

  • 4g Protein

Two Ingredient Cookies

Two Ingredient Cookies

Banana & Oatmeal Cookies

It’s only normal to have a sweet tooth or craving from time to time and it’s entirely possible to enjoy a cookie without butter, added sugar, and other crazy stuff that makes you feel guilty. At minimum all you need is rolled oats, a banana and an oven. A non-stick baking sheet and parchment paper will help too.


  • 1 Banana

  • 1 Cup Rolled Oats


  • Vanilla

  • Cinnamon

  • Sour Cherries

  • Chocolate Chips

  • Nuts

  • Whatever floats your boat

Heat your oven to 350 degrees. Mash your banana with a fork, a ripe banana is best. If you have a food processor use it to make a coarse flour with the oats. It’s not necessary to make a little four but I think it makes a better cookie.

Combine the banana and oatmeal. A one banana to one cup oatmeal seems to be the perfect ratio. Add any other ingredient you choose.

Shape the “dough” into cookies and place on a parchment paper lines baking sheet (it’s the best for non-stick and easy clean up). Bake for 15 minutes and enjoy shortly after removing the cookies from the oven. You can save them for a day or so but honestly they are best fresh. Only make what you need!

Sometimes it is okay to enjoy a little dessert. Enjoy these.



Protein Waffles With Blueberry Compote

Sometimes a waffle is necessary. You don't have to compromise your health and arteries to enjoy a stack of golden, crispy, dense waffles. Check out my recipe and enjoy!

Protein Waffles With Blueberry Compote

Ingredients: this recipe made the pictured waffles. Invite some people over to share - great for after a good intense workout or before a long day of activity.

  • 1/2 cup rolled gluten free oats
  • 1/4 cup almond milk
  • 2 tsp mct premium coconut oil
  • 2 scoops high quality protein (typically vanilla)
  • Pure vanilla extract
  • 2 apples
  • 3 eggs with yolk 3 egg whites
  • Cinnamon
  • 1 pint blueberries

Place all the wet ingredients in a blender / vitamix, add the oatmeal, apples, and protein. Blend until a thick batter is created and add cinnamon to taste. You may want to add oatmeal to thicken.

Use a waffle iron -

blueberry compote Place the blueberries in a saucepan on medium heat. Stir until a thick juicy blueberry syrup is created.

Top your waffles with blueberries!