Stuffed Red Bell Peppers with Roasted Cauliflower Coulis

Serves 4

2 Red Bell Peppers, large

4 Garlic cloves. 2 smashed 2 minced

2 Portobello mushroom caps, diced

1 Onion, yellow, medium diced

1/2 Cauliflower, small, florets

2 Cup vegetable stock

1 Cup Broccoli, trimmed of stem

1/3 Cup quinoa

1/4 Cup pumpkin seeds, raw & no shell.

1/4 Cup kale, chiffonade

1/4 Cup cranberries, dried


2 Tbsp coconut oil

1/4 Tsp, oregano

1/4 Tsp garlic powder

Himalayan Salt and Cracked Black Pepper


  1. Set broiler on high
  2. Slice red bell peppers in half length wise, remove seeds and stem
  3. Season red bell pepper, with salt, pepper and 1 tsp coconut oil, oregano, place 6 inches under broiler until edges blacked and pepper softens about 15minutes and reserve.
  4. Place 1/3 cup of quinoa in sauce pot with 2/3 cup of vegetable stock.
  5. Bring to a boil, reduce to a simmer and cook for 10 minutes or until water is absorbed, set aside
  6. Place 1 tsp of coconut oil on sauté pan on medium high heat
  7. Add 2 cloves garlic minced, and onion cook until light brown
  8. Add the broccoli florets and portobello mushroom, cook until light brown
  9. Return quinoa, kale and dried cranberries to the sauté pan with heat off, stir and season with salt and pepper
  10. Stuff the bell peppers well with the mixture
  11. Add the bell peppers on top and bake at 350for 10 minutes

Cauliflower Coulis:

  1. Preheat oven to 400 degrees
  2. Toss the florets of cauliflower on the sheet tray with garlic powder and roast for 15 minutes, set aside
  3. Large dice 1/2 the onion and sauté with 2 gloves of garlic smashed
  4. Heat a sauce pan and place 1 tsp of coconut oil
  5. Add the onions and garlic and cook until brown
  6. Add the cauliflower and the remaining 1 cup of vegetable stock, bring a boil and reduce to simmer for 15 minutes,
  7. Puree in vita mix and reserve in a ceramic baking dish



Gluten Free Friday Fish Fry

Serves 2

1# skate wing filet

1 lime, 1/4’s

2 tbsp coconut flour

1 tsp chili powder

1/4 tsp garlic powder

1/4 tsp dried basil

1/8 tsp onion powder

Himalayan salt TT

1/4 cup coconut oil  for pan frying

  1. Mix the coconut flour, basil, chili, garlic and onion powders
  2. Lightly coat the skate wing in the dry rub
  3. Heat a sauté pan with the coconut oil
  4. When the oil is hot add the skate win and allow to brown about 3 minutes, flip and repeat
  5. Remove from heat and season with  salt
  6. Serve with lime on the side


Brussels and Butternut Squash

Serves 4

1# Brussel Sprouts
1.5 cup Butternut squash, large dice
1/4 cup Cranberries
1/4 cup Almonds, lightly toasted
1/4 tsp Honey,raw
1 Tbsp & 1 Tsp Coconut Oil
1/8 tsp Rosemary, dried
Himalayan Salt, Cracked Black Pepper


  1. Preheat oven to 350 degrees.
  2. Trim brussel sprouts stem and slice in half lengthwise.
  3. Place 1 Tbsp coconut oil on 12×16 baking sheet allow to melt.
  4. Toss the brussel sprouts in the melted coconut oil, lay flat side down and bake for 30 minutes
  5. Heat 1 tsp of coconut oil in sauté pan with rosemary.
  6. When pan warm and rosemary fragrance released add the butternut squash.
  7. Cook on medium high heat, stirring occasional allowing all side to brown. Make sure squash is cooked enough allowing  you a easy bite through with little resistance.
  8. Add the brussel sprouts, cranberries, almonds and raw honey to the pan and lightly sauté for 5 minutes.
  9. Season with salt and pepper TT.

This can be served alone or as an accompaniment to any meat, fish or game!

Warm your bones with Chicken Pozole Rojo

Serves: 6 to 8

1/4 cup dried chiles de arbol

1 dried large, ancho chile

6 cloves garlic, minced

2 Bone in chicken breast

1 Tbsp ground cumin

1 Tbsp coconut oil

2 Tbsp olive oil

1 large white onion, medium dice

8 cups chicken bone broth

1 tablespoon dried oregano

1 bay leaf

30 -ounce can white hominy, drained and rinsed

Himalayan Salt and Pepper TT

  1. Steep the dried chilis in hot water, and set aside.
  2. Season the chicken breast with cumin, olive oil, salt and pepper.
  3. Heat sauce pot with 1 tbsp coconut oil, coat pan evenly in oil.
  4. Add chicken skin side down to the hot oil.
  5. Allow chicken breast to crisp, about 3 minutes, flip and repeat, then reserve.
  6. Add the garlic, oregano and onions and cook until caramelized.
  7. Add the chicken stock, bay leaf, chicken and bring to a boil, then reduce to a simmer for 35 minutes.
  8. Remove the stems and seeds from the chilies and place in a blender with 1/4 cup of the strained reserved liquid, set aside.
  9. Remove chicken breast and shred the meat with a fork, discard bones
  10. Add the hominy, chicken breast mole (1/4 cup at a time for spice control) and bring to a boil then reduce to a simmer for 10 minutes.
  11. Serve with side garnishes such as baked corn tortilla strips, diced avocado, raw onion and cilantro, lime wedges, shredded cabbage and radishes.

It’s a Green Thing

½ cup Kale, stemmed

½ cup watercress, leaves a little stem

1 celery stalks

1 banana

1 green apple

2 tsp golden flax seed

½ cup coconut water

  1. Place all the ingredients in a  blender.
  2. Start at 1 and gradually increase speed until all items are pureed.
  3. Additional coconut water or plain water can be added if needed.

Fire Roasted Poblano and Cashew Chili

Serves: 4/12oz or 6/8oz

28oz crushed tomato
2 cup vegetable stock
2 Poblano peppers
1 yellow pepper, medium diced
1 medium onion, medium diced
2 Tbsp Garlic, minced
1 Tbsp Red chili powder
2 Tsp Cumin powder
1 Tbsp Cilantro, fine sliced
1 Tbsp Coconut oil
1 cup Cashews raw, chopped
12oz Kidney beans

1. Burn the skin on the poblano pepper over an open flame or under the broiler in the oven.
2. Once burnt place in mixing bowl and cover with plastic wrap to steam. When cooled strip the burnt skin off. Remove the seeds and steam and rinse before use.
3. Heat the coconut oil in a pot on medium/high
4. When the oil is hot add the garlic and onion, reduce heat to medium and cook until onion begins to brown
5. Add the yellow bell peppers, cook until translucent.
6. Add the vegetable stock and bring to a simmer for 5 minutes
7. Add the tomatoes, cumin, chili powder and tomatoes,diced poblanos and allow to simmer for 10 minutes
8. Add the cashews and kidney beans and simmer for 10 minutes
9. Finish with cilantro, bring to boil, turn off heat and season with salt and black pepper

Easy Baked, Maple Cinnamon Granola

Yield 3qt

3 cups gluten free rolled oats

1 1/2 cup walnut

1 1/2 cup pecans

1/2 cup flaked coconut, (shredded works too) un sweetened

1/2 teaspoon ground himalayan salt

2 teaspoons cinnamon

1/2 vanilla bean, scraped, include hull in baking

1/2 cup liquid MCT oil

1/2 cup maple syrup

1/2 dried cherries

1/2 cup golden raisins



  1. Pre heat the oven to 350 degrees, line a 12×16 baking sheet with parchment or baking mat
  2. Using a rubber spatula and a large bowl mix together the pecans, walnuts, oats, oil, salt, coconut, cinnamon, vanilla bean, MCT and maple syrup.
  3. Place on lined baking tray make sure to lay flat and even
  4. bake for 15 minutes then stir
  5. bake for 10 more minutes, stir again
  6. add the raisins and cherries, mix and bake for 5 more minutes

Allow to cool.  This can last for a week or more in a tightly cover container, good for hand snacking, breakfast option with a low fat, high protein yogurt option and fresh berries.


Coconut Cranberry Steel Cut Oats

Serves 4 – 8oz portions


1 cup gluten free steel cut oats

3 cups of water

1/4 cup dried cranberries

1/4 cup coconut shredded, unsweetened

1/3 cup walnuts, toasted

2 Tbsp Raw honey *optional*


  1. place oats and water in a sauce pan
  2. bring to a boil, reduce to simmer
  3. Allow oats to cook for a bout 10 minutes, stirring occasionally
  4. add the walnuts, coconut and cranberries, stir well
  5. turn heat to low for 5 minutes
  6. add honey per taste, or allow individuals to add at own discretion.

This recipe can be made the night before and heated with warm water over two or three mornings, for a quick breakfast options.


Eat your way to ecstasy this Valentine’s Day

As a chef and science enthusiast, I chose to  study nutrition to understand how the compounds in our food interact with our body chemistry.  Naturally, one of my areas of interest was the chemistry of sexual reproduction and stimulation. What makes our libido go?

Food has been experimented with and used in cultures for centuries as part of rituals to aid in sexual ecstasy. At some point, most medicine was some sort of food stuffs.  The term for food or drink that cause sexual arousal is Aphrodisiac.  Named after the greek goddess Aphrodite, the god of love and desire.

With Valentine’s day around the corner I decided to create a menu that is so easy anyone can make. Additional care was used while selecting my ingredients. Portions are small enough to provide you with a memorable Valentine’s Day dinner, that is delicious, nutritious and elicit. Whats more, you can repeat this meal on any occasion to satisfy you lover(s).

To my fellow Guys out there, I created this for you, us.  The plate presentation is simple but elegant, but if you make this, she will think you’re Michelin rated. My directions are clear and concise. You will need to have basic cooking aptitude to complete the meal but I took into consideration the commitment this takes. The expected prep and production time is about 2 1/2 hours, certain items can be prepared ahead of time.  This will make serving the items easier on Valentine’s Day. Oh and did I mention, it includes a completed shopping list!

The recipe follows the premise of keep it simple stupid. This is also why I am sending this post out with complete instructions and shopping list. This will help to ensure your night is well organized. Anyone can book reservations, but not anyone can make an aphrodisiac centric meal. So, put in a little work and reap the benefit.

Many foods have the profound ability to react with our bodies that will promote various aspects of sexual arousal. The vitamins and minerals that are most vital to the human reproductive system include vitamins A, many B vitamins, E, C and D. The minerals are magnesium, selenium, zinc, omega 3. Additionally increase blood flow; oxygenation of the blood is another key component.  Most of the foods that have been used as or that are regarded as aphrodisiacs are bountiful with these vitamins and minerals.  Other aphrodisiacs were given their significance based on their phallic representations.

While we work our way through each course, provided are the  recipes and directions. A final photo have been included to give you an example of a simple presentation.  Then each dish has a short synapses of how the ingredients aphrodisiac properties contribute to the meal and your well being. Rock hard this Valentine’s day…


Raw oysters with pomegranate granite 


4 oysters½ pomegranate

½ lime

Himalayan salt


Juice the pomegranate, lime, salt together

Place in bowl and put in freezer

Stir with fork every 15 minutes until slushy like consistency

Open the oysters, and serve


Oysters are rich in Zinc, most likely the number one most potent natural source of fertility on the market. The 1 medium wild oyster is jacked up with nearly 100% of RDI of Zinc. Other notables are vitamin D (11%) B12 (45%) Copper (31%) Selenium (13%).  Additionally oyster are a great source of Omega 3 fatty acids.

Pomegranates are loaded with anti oxidants and have shown to have benefits for cardio vascular health.  The vitamin C in limes also helps the body absorbs the iron in the body.

For those of you who are not sure how to shuck oysters I am sure you could ask the fish monger to do it for you and keep them in an air tight container until service.

Jumbo shrimp scampi


6 U-12 Shrimp

1 tbsp olive oil

1 tsp garlic minced

1 tsp parsly minced

pinch of crushed red pepper

2 tsp fine bread crumbs

1/8 tsp oregano


Preheat broiler

Toss all ingredients except the shrimp into a mixing bowl

Add the shrimp and coat evenly

Place the shrimp in a custard dish or small pyrex dish

Place under the broiler about 3 to 4 inches from the heat. Broil for 5 to 6 minutes until firm, but golden brown.

Shrimp is another food rich in omega 3 fatty acids, and shrimp has high amounts of iodine, low iodine levels have been associated with a decreased sex drive.  Typically sexual performance issues can be contributed to some deficient in a vital nutrient.  Shrimp is  great high protein low fat food.

The garlic on the shrimp is great for blood and flow acts as natural antibiotic.  Garlic has been shown to dilate blood vessels to increase blood flow.  Also found in garlic is allicin a natural antibiotic.  Additionally garlic is high in manganese. A little garlic every day is great for maintaining a health immune system.


Baby arugula, avocado, pomegranate, radish, toasted almonds and wild flower ginger vinaigrette


2 cups baby arugula

½ pomegranate

½ avocado

1 radish, thinly sliced (mandolin is best)

¼ cup almonds slivered, toasted

1 tbsp extra virgin olive oil

1tsp honey

1 tsp. apple cider vinaigrette

1 tsp. ginger


Toss the arugula, almonds, and radish

Mix the pomegranate, avocado, reserve

Mince ginger, add honey and apple cider vinegar whisk.

Slow whisk in 1 tbsp of olive oil

Toss vinaigrette, pomegranate/avocado and arugula mix

Ginger can increase sensitivity in sexual organs, raw honey is a great sweeter option in lieu of sugar.  It is also anti fungal, anti microbial and full of B vitamins to help stimulate testosterone production. The Arugula leaf is peppery.  It makes your mouth hot, it is high in folic acid and vitamins A, C and K.

Goji berries are a newer super food anti oxidant to hit the market.  They are high in sugar. We would not recommend that you eat much more than 20 in a day.  Goji berries have been marketed as a natural food to induce HGH secretion and has been used by monks for centuries for strength and vitality. They are high in iron and vitamin C too.

Avocados are rich in B6, folic acid and potassium and were once banned historically by the church in Spain because of its resemblance to the female ova.  Almonds are high in magnesium, also phallic shape similar to the avocado

Dry aged strip steak, dark chocolate, ancho mole, raw honey and cinnamon glazed sweet potato


12oz ounce dry aged prime strip steak

1.5 oz dark chocolate

2 ancho peppers, re constitute, reserve jus

1 shallot, roasted

1 sweet potato, cut into 2 inch thick rounds

1 spring of rosemary

1 tbsp coconut oil

1 tsp raw honey

1/8 tsp cinnamon



Toss the shallot in olive oil leaving in the skin.

Set broiler on high and place shallot about 6 inches from the heat source.

Cook until tender.

The shallot skin is ok to burn a little as we will squeeze out the inside when cooled.

Bring 1 cup of water to a boil

Soak the dried acho peppers for 15 minutes to reconstitute with the boiling water

Place in vitamix with 1.5 oz 56% dark chocolate, and 1/4 cup of reserved liquid


Cut steak in half width wise

Season the steak with Himalayan salt and cracked black pepper

Allow steak to rest for 15 minutes to cook at room temperature

Place cast iron skillet in the over at 350 degrees to pre heat for 15 minutes

Place cast iron skillet on stove top on high, add coconut oil

When melted place the steak and allow to sear, while searing add springs of rosemary.  The flavors will impart a bit into the steak.

Sear for 3 minutes per side, basting with the coconut oil occasionally.  Then allow to rest until for 10 minutes before slicing, if you slice it for presentation.

Sweet potato

Sliced sweet potato in 2 inch round and steam for 20-30 minutes or until fork tender

Sweet potato, remove skin make slice in half moons

Add raw honey to sauté pan, melt.

Add sweet potato and honey, coat evenly


Personally my favorite cut is a rib eye. But Strip steaks of this marbling and quality will work very well. The mole is one item I recommend you prepare the night before. You could even steam the sweet potatoes and finish in the raw honey cinnamon gaze day of.

Sweet potatoes are one power packed vegetable that gets a bad wrap because it contains the word “sweet”.  A vitamin power house  of A, E, K this starchy vegetable contains high amounts of fiber, potassium, calcium to name a few. My only question is why wouldn’t you eat a sweet potato?

The mole provides us with spice, thanks to the capsicum.  Capsicum helps to contribute to the stimulation of nerves and it dilates your blood vessels. Red meat is also considered an aphrodisiac because of its high iron, zinc and B vitamins.  Coconut oil cooking is a great alternative because the MCT present in coconut oil are more readily processed by your body and less like to contribute to weight gain and gives the steak that nice buttery flavor because it is a natural saturated fat.

Chocolate is know to stimulate serotonin and provides the body with the compound called phenylethylamine.  This compound is know to stimulate hormones that are activated when we fall in love. Serotonin is know for its role in sexual arousal.

 Almonds, dried fruit, cheese


As a classically french trained chef no tasting menu would be complete without a cheese course.  One very popular cheese that I find many people like is Manchego.  I chose a raw sheep milk Manchego.  Another one of my favorite things about cheese is the triple cream, the ooie gooie soft cheese. Adding a few pieces of dried fruit and nuts make this a wonderful compliment.

3 C’s Truffle. (Coconut chia chocolate)



½ cup gluten free oatmeal

1/3 cup raw coconut shredded, unsweetened

¼ cup of almond butter, unsweetened

1/8 cup chia seed

1/2 vanilla bean

1/4 cup maple syrup

1/4 cup dairy free chocolate chip

1/4 cup coconut nut flakes for dusting

2 tbsp of coco powder for dusting


Mix all ingredients and refrigerate for a minimum of one hour

Scoop and roll the mixture into 2 inch balls

Place more shredded coconut in a container and coat half with coconut

Place cocoa powder into a mixing bowl and toss to cover.

Serve cool.

As a food and restaurant enthusiast I love sampling various flavors. Additionally I like to taste! A fun way to bring the dinner to an interactive close is by making a few small deserts you can share. These truffles are exceptional, use natural occurring sweeteners and loaded with chia seeds, oats and dairy free chocolate.  Thats right a dessert truffle loaded with omega 3, fiber, MCTs, magnesium and phenylethylamine antioxidants!   The truffles can be made the night before and it is a really quick and easy recipe.  These truffles are a good “healthy” option to keep around for a sweet tooth.  They are loaded


Vanilla, banana maca yogurt parfait


1 banana

2 tbsp water

2 tsp maca

1 tsp raw honey

½ vanilla bean

4oz siggi 0% yogurt


Place ingredients in a blender

Puree until smooth

Typically, I purchase full fat dairy products and consume minimally.  For this recipe I found that the  Siggi individual yogurt is a good low fat, low sugar and high protein option to use in a parfait. These can be served in shot glasses or champagne flutes. The maca is a product now being more widely marketed as a natural alternative for vitality, fertility and energy. Maca is a root vegetable from south American and can be found in powder and pill form. It is very high in the minerals zinc, iron and vitamins C.

Bananas are obviously a phallic symbol but they are also very nutrient dense.  Loaded with potassium, B vitamins and are good for vascular health.  Vanilla beans is the way to go.  Extract and the like are mostly a flavored alcohol.  1/2 a vanilla bean goes a long way, plus the pods can be stored in sugar or honey to add to your morning coffee or tea!

This parfait is also a great recipe to have for a nice breakfast air post work out shake due to the high protein, essential b vitamins and iron, so put down the protein powder and switch to the all natural banana mama parfait.



Shopping List

Oysters x 4

Shrimp u-12 x 6

Strip steak 12oz x 1

Banana x 1

Sweet potato, medium x 1

Shallot x 1

Garlic x 1

Almonds x 3oz

Dairy free chocolate chip x 1

Chia seed x 1bag

Vanilla bean x 1

Pomegranate x 1

Lime x 1

Siggi, pain 0%

Maca x 1 bag

Almond butter x 1

Cheese-what is your preference

Dried fruit

Shredded coconut x 1 bag

Arugula x 1 small bag

Avocado x 1

Ginger x 1 inch piece

Honey, wild flower x 1 small

Apple cider vinaigrette x 1 small

GF rolled flat oats x 1 small

Radishes 1 bunch

Dried peppers x 2 each

Coconut oil x 1 small

Parsley x 1 bunch

Dried oregano x 1 jar

Crushed red pepper x 1 jar

Dark chocolate x 2oz

Goji berries x 1oz


Links to references