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Welcome to a Healthy Lifestyle!

Wild Salmon Teriyaki 

Wild King Salmon (washed and dried)


Prepare the sauce

1 3/4 c. H2O

1/4 c. tamari/soy sauce

1 T. grade B maple syrup

1T. grated ginger

1/2 lb. fresh shitake mushrooms or other slivered if desired

1 small yellow onion slivered

1 T. arrowroot dissolved in 1/4 c. H2O

Scallions to garnish

  • Saute mushrooms in olive oil or sesame oil till golden.

  • Add onion and continue to sauté till golden.

  • Add water, tamari, maple syrup and ginger to 2 cup glass measuring cup. Pour over onions and shitake and bring to a boil.

  • Once boiling add dissolved arrowroot. Sauce will thicken as you stir. Turn to very low heat to keep hot.

  • Wash and dry salmon. Lightly salt it.

  • Sear skin side of salmon on a med. heat skillet in oil.

  • When the skin is crispy to the touch turn to the pink flesh side down for 3 mins. or so. It should be lightly golden.

  • Plate fish and teriyaki sauce. Garnish with scallions.

Halibut w/ Shitake Caper Ragout 

1 lb. slivered fresh shitake mushrooms 

3 cloves slivered garlic

1 tsp. minced capers

1/2 c. chicken or fish broth.

1/2 c. diced tomatoes (skins and seeds contain lectins)

fresh basil as desired

Cold pressed olive oil 


  • Saute mushrooms in 1/4 cup olive oil until golden.

  • Add slivered garlic and capers and cook garlic but do not brown.

  • Add broth of choice.

  • Reduce broth until mixture is juicy. 

  • Briefly stir in tomatoes with heat turned off.

  • Add fresh basil to mixture at the last minute.

  • Let rest in the skillet while you sear the fish.


1 lb. halibut cut into 3 or 4 nice pieces.


  • Wash and dry halibut.

  • Rub with a bit of salt and black pepper.

  • Heat skillet on medium high heat with 2 to 3 T. olive oil.

  • Add fish. It should be a strong sear as the fish hits the pan.

  • Cook uncovered until you see that the fish is strongly golden on the first side. Turn fish and cook for no more than 2 mins. on the second side.


*Spoon ragout on plate and top with seared fish. 

Sole w/ 

Vegetable Ribbons

1.5  lbs. grey or lemon sole, cod, pollack or other whitefish.

3 eggs whipped

1 c. white rice flour or arrowroot with 1 t. added sea salt/blk pepper

c.p. olive oil


  • Wash and fish.

  • Heat skillet with oil.

  • Dip fish in egg wash and then dredge in flour.

  • Add to hot skillet and brown on both sides well.

  • Place on serving dishes.


1 lb. slivered fresh shitake mushrooms

1 med. yellow onion slivered

1 lg. carrot made into ribbons with vegetable peeler

1 med. zucchini made into ribbons with vegetable peeler

(skins and seeds of zucchini contain lectins)

olive oil

salt/blk pepper


  • Saute mushrooms until golden.

  • Add onion and stir until golden.

  • Add salt and pepper to taste.

  • Add carrots and stir until just wilted.

  • Add zucchini and stir until just wilted.


*Top fish with mounded vegetables.

Oysters w/ parsley-garlic butter

*I suddenly got in the mood for escargot. I could only find it

frozen with a sauce already on it. I always have to satisfy my desires so this is what I did:

18 oysters shucked and ready to serve

1 stick pastured butter or 1/2 c. olive oil

3 to 5 cloves of garlic finely minced

1 large bunch of parsley finely minced

a bit of sea salt and black pepper to taste


  • Turn your broiler to high.

  • Place oysters on a baking sheet.

  • Sauté garlic in butter to cook through but do not brown.

  • Add minced parsley to garlic butter and mix well.

  • Spoon sauce onto each oyster dividing evenly.

  • Place under the broiler for 2 mins..

  • Check to see if the oysters are cooking evenly.

  • Rotate your pan if needed.

  • Broil for 2 mins. more making the broil about 4 mins. total.

  • The sauce should look beautifully golden when the oysters are ready.

  • Serve immediately as an appetizer or part of a main meal.

Risotto w/ Shrimp & Asparagus


1 c. Italian Arborio or Spanish Bomba rice

1 medium diced yellow onion 

1 quart chicken, turkey or vegetable broth 

1/4 c. cold pressed olive oil

1 t. sea salt or herbamare


  • Saute onion in olive oil until golden brown.

  • Add rice and slightly brown with onion.

  • Add salt and broth.

  • Bring to a boil.

  • Bring to a simmer and cover.

  • Cook for 30 mins.

  • Turn off heat leaving cover on until you’re ready to serve.

  • My risotto recipe is very simple and I have had some food snobs admit to me that it’s delicious.


1 lb. Fresh shrimp shelled

Olive oil

Sea salt


  •  Wash, dry and sprinkle shrimp lightly with sea salt.

  • Heat a skillet to medium high heat.

  • Add a drizzle of olive oil.

  • Add shrimp one at a time making sure to leave an inch or so of space around each one.

  • Let shrimp brown well on the first side (Be patient they will cook most of the way through on this side).

  • Turn each shrimp when nicely browned and cook for about 1 min. on the second side.

  • Spread shrimp out on a small platter and plate away. 


1 bunch asparagus

olive oil to drizzle

sea salt


  • Cut asparagus into 1 inch pieces.

  • Heat a skillet on medium high heat and add asparagus. 

  • Drizzle a bit of olive oil and a little salt over asparagus.

  • Allow asparagus to brown on the first side for about 3-4 mins.. 

  • Toss briefly in the pan more before turning out as garnish.

Curried Fish Stew

6 T. c.p. olive oil

1 large onion diced

2 c. diced yam 

2 small diced zucchini 

3 cloves garlic slivered

1 T. fresh ginger juice (grate fresh ginger and squeeze)

1 small roasted red pepper diced for reduced lectins

1 t. Penzey Spice hot or sweet curry powder

1 t. green curry paste

1 lb. fresh thin cut up string beans 

2 Tbsp. fish sauce (opt.) or sea salt to taste

1 to 2 T. organic tamari

1 can full fat coconut milk

1 tsp. organic cane sugar (Heavenly Organics)

1 bunch fresh cilantro crudely chopped

1 lb. stripe bass, grouper or other white fish cut into chunks


  • Saute onion until golden. Add garlic and red pepper continuing to sauté.

  • Add coconut milk and all ingredients up to palm sugar.

  • Simmer unti yams are just soft.

  • Taste broth and adjust salt and sweet balance.

  • Add fish chunks and cover for 5 mins. until fish is just cooked through.

  • Gently stir in cilantro.


*Serve over vermicelli with greens for a balanced meal.


Shrimp Paella w/ Chorizo

*Such a fun and simple version of paella. Not authentic but delicious.

2 c. arborio rice cooked with 3 c. water

1 t. crumbled saffron added to cooking water

Cook for 25 minutes or until slightly attached to bottom of pot. Let set with cover on for 15 minutes to loosen and finish cooking.


1 medium onion small dice

1 red pepper small dice

1/2 c. fresh cilantro minced

1/2 c. sliced castelvetrano olives (opt.)

Olive oil as needed

Diced cooked chorizo if desired

1 lb. fresh shrimp washed, dried and lightly salted


  • Saute onion until it starts to become golden brown.

  • Add red pepper and cook with onion until just cooked. Green pepper is optional.

  • Add rice, cilantro and chorizo if using to this mix with about 1 tsp. of salt and stir well.

  • Set aside


In a separate skillet sear shrimp at 350 degrees on a lightly oiled pan.


Sear shrimp until lightly golden on the first side. Turn over briefly and tip from skillet into warm rice. Stir shrimp into rice. Warm rice will continue to cook the shrimp slightly.


*This dish will reheat better if the shrimp are not over cooked. Have fun adding mussels, clams ...

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