Asparagus and Farro salad

Serves: 4-6

1 Cup Farro, dry

1 Bunch, Asparagus

1/4 Red onion, shaved

1 Cup, Red chard leaves,  chiffonade

1/2 Cup Pine nuts,toasted

1 Yellow bell pepper, small diced

2 Lemon, juiced

1 Tbsp Olive Oi

1/4 Tsp, Turmeric powder

10 Basil leaves, chiffonade

1/2 Cup Shaved Parmesan *optional*


  1. Place 1 cup Farro 1/4 tsp turmeric in a sauce pan with three cups of wayer and bring to a boil. reduce to low boil and cook for 15 minutes. Turn off heat lets stand covered for 5 minutes
  2. Trim and discard the stems of the asparagus. Cut the tips off and slice the body on the bias.
  3. Bring a pot of salted water to a boil and blanch the asparagus (cook for 1 minute) then immediately shock in ice bath.
  4. Drain the asparagus and toss together all the ingredients season with salt and pepper and enjoy.
  5. Parmesan can be served on the side or tossed in.  I find if you are to hold the salad in the fridge for an extended period of time, it is best save the parmesan and to toss the  in prior to service.

Easy, baked Superbowl wings and a better blue cheese

Serves 4

3# drummettes wings, raw

1tbsp chilli powder

1tbsp cumin powder

2 tbsp red wine vinegar

1 tbsp coconut oil

2 tbsp extra virgin olive oil

1 tsp oregano (Mexican preferably)

1 tsp garlic powder

1/4 tsp onion powder

1tsp dried red chillies *(this is fairly mild recipe) make it 1Tbsp to make spicy.

Himalayan Salt TT


1 gallon bag

12 x 16 sheet tray


Toss the chicken wings lightly in extra virgin olive oil, red wine vinegar, chili powder, cumin, oregano, dried red chilis, garlic powder and onion powder make sure to coat the pieces evenly.*

  • I find it easiest to place the zip lock bag into a blender opened and placed the marinade ingredients in first, mix those.
  • Then add the chicken wings, zip the bag leaving air space to toss the wings, and rotate
  • refrigerate over night


Pre heat oven to 400

Drain the chicken wings from the marinade

place the coconut oil on the sheet tray and place in oven to melt

When coconut oil is melted toss the drained chicken wings on the tray, make sure to coat evenly.

Bake in oven for 35 minutes

For a crispier skin, after baking for 35 minutes turn the oven to broil and allow the wings to broil for 3 to 5 minutes.  Keep an eye on them while broiling!


Better Blue Cheese

1/2  medium cucumber

1/2 lemon

4 ounce blue cheese, gorgonzola

6 oz Fage 0% fat yogurt

1/4 tsp onion powder

1/4 tsp garlic powder

Himalayan Salt TT

Cut the cucumber into large pieces and place in a food processor with onion powder and garlic powder, pulse until chunky

Add the juice of the lemon, and yogurt, pulse to incorporate

Crumble the cheese if whole and place half into the food processor and pulse a few times

Fold remaining blue cheese in, season with salt