Korean BBQ Chicken Thighs that are Paleo and Healthy!

So this is a recipe I have had in my repertoire for quite some time…. It came originally from a friend who got it from another website at some point. I have modified it to my tastes and made it even simpler than it was – it was super simple to begin with. It is easy, tasty, healthy and fast. All the greats of a weeknight recipe – try out this awesome one for Korean BBQ chicken thighs.

Korean BBQ Chicken thighs with Cauliflower rice

Ingredients for Korean BBQ chicken

Here are the things you need to make this yummy Korean BBQ chicken thighs recipe … yes of course we start with the chicken thighs…

Chicken thighs – boneless skinless – 6

Garlic – 1 or 2 cloves finely minced

Honey – 2 to 3 Tablespoons

Gochujang paste (Korean chili paste- see below) 2-3 Tablespoons (match honey addition)

Ginger – 1 teaspoon

Sesame oil – 1 teaspoon

Sesame seeds – about a tablespoon

Green onions (1 chopped)

Kosher or Sea salt – about 1/4 teaspoon or to taste

The only thing that is at all difficult here is the Gochujang  chili paste – this I actually find at a large grocery store with a big international or Asian section or at an Asian grocery store…. see picture below. The Gochujang paste is the key ingredient in this Korean BBQ chicken thighs recipe so it is a must and I don’t think that there is a substitute. This one pictured I found in my fridge and it prompted me to make this recipe again before the Best Before date.


Line a baking dish with parchment – first I spray the bottom with non-stick spray or coat with a bit of oil using a paper towel or brush. Preheat oven to 425 F.

Lining the pan with parchment makes cleanup super easy for Korean BBQ chicken

Mix chili paste, honey, oil, ginger, garlic and salt and add to chicken thighs – I do this in a plastic bag and let it sit overnight if I have time. If not I mix all of this then pour it over the thighs in the dish making sure it is all coated. Let’s be honest, I don’t always have the foresight to marinate the chicken. So if you do marinate then just toss the contents of your bag into the lined baking dish when ready – try to spread out the thighs so they lay flat and are in one layer.

Bake for 25-30 minutes – then broil if you wish (they will be cooked before broiling) for 10 minutes – I often skip this step and bake only but add a few minutes. That is it – you have Korean BBQ Chicken thighs at the ready – garnish with chopped green onion and toasted sesame seeds and serve with rice or calulifower rice.

To make cauliflower rice check out this recipe from a prior post for Slow Cooker Coconut Curried Chicken and Cauliflower Rice and scroll to the bottom… Hey, I forgot about this one – it is good too!

This recipe is sweet and savory and a bit smokey – so so good.

Omelette Bites by Sarah the Intern!

Before I get down to this recipe for Omelette Bites I have a tiny bit of background… I promise not long because I hate those posts where you have to scroll through 7 pages of text to get to the recipe – I just want to give credit for this one where credit is due…

So you may know that we hired a 3rd year chiropractic student as an intern to help with the front desk on our busiest evenings (Tuesday and Thursday) – her name is Sarah and she is great 馃檪 She is currently learning our computer system, helping with filing and pulling files, taking payments and answering the phone all while building rapport with our patients. She will also be helping with marketing soon and has done a great job of making some semblance of sense of a notebook I keep to track some of the places I call to do lunch and learns – totally old school of me right? Ya, she’s got it on excel now… it was a big job.

Last week I asked her to give me a recipe for the blog – she came up with this one for Omelette bites – and even took pictures and sent them to me – I have made something like this before but I can’t wait to try this recipe! Since we love recipes so much around here I can’t wait to see what others she has too!

Thanks Sarah!

Omelette Bites by Sarah!

Omelette bites ingredients and directions

5 large eggs

1 tbsp milk (optional)

陆 cup chopped spinach

陆 cup chopped red pepper

陆 cup chopped ham

Optional: 陆 cup shredded cheese (I use mozzarella)

路 Preheat the oven to 375 and grease a muffin tray (I used an oil spray)

路 Add the eggs and milk into a bowl and whisk together

路 Add the spinach, peppers, and ham to the eggs and mix together

路 Fill each cup with 2-3 large spoonfuls and add the shredded cheese to the tops

路 Bake for 15-17 minutes

路 Add salt and pepper for taste if preferred and ENJOY!

This recipe makes 11-12 bites

~110kcal per bite

So, why pay $5 at Starbucks for two of these when you can do them so easily at home? Let me know how they work out for you!

To Die For Instant Pot Veggie Risotto

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Risotto, such a yummy comfort food… somehow I always thought it would be hard to make and just leave it to order in a restaurant. Well, a patient of mine proved me so wrong on that one. So pretty much by now all of my patients know I love recipes… and after I ask how the are doing and talk about their health, sometimes we start talking about food and recipes (especially around dinner time). One of my patients in particular is naturally a fantastic chef – this makes me super jealous since she is only in her early 20s and somehow she just knows how to make amazing food. It’s a gift.

Last time she was in the clinic she mentioned this amazing risotto for the instant pot and told me it was so good she and her family don’t bother ordering it when out at a restaurant anymore since they just always get disappointed – I totally get it because that is how I feel about creme brule (my recipe is way better – I swear – just click the link).

That was on a Thursday or Friday. Naturally all I could think about for the rest of the weekend was the risotto. I have know this family at least 15 years…. I decided to harass her mom into giving me the recipe – which she gladly did AND said I could post! Lucky us! Thank you Taylor and Jane. You guys are rock stars.


Here is what you need for the risotto

Frozen butternut squash (cubed) – 3 cups

unsalted butter – 2 Tbsp

garlic – 3 cloves minced

yellow onion minced – 1

thyme – 3-4 sprigs of fresh or 1 tsp dried

salt 1 tsp

2 portobello mushrooms diced

baby spinach – half a large container

Arboro rice – 2 cups

white wine (dry) – 3/4 cup

white miso paste – 2 Tbsp

Soy sauce – 2 tsp

veggie or chicken broth – 900 ml

Parmesan – 1/2 cup grated or to taste

Directions for Risotto

Thaw butternut squash to room temperature in the microwave. In the instant pot on saute on medium or normal setting melt the butter and add squash, onion, garlic, thyme, salt, pepper and mushrooms. Saute 2 mins then add spinach and cook down for about 5 minutes but don’t worry if all spinach has not cooked down.

Add rice ans stir until lightly toasted (edges translucent) – around 1 minute. Stir in miso and soy sauce and then wine and stir until alcohol has cooked off – around 2 mins. Press Cancel button and scrape down rice off of sides and add broth. Seal instant pot and switch valve to “sealing” mode and cook on low pressure for 7 minutes. Then when time up let pressure release naturally. When valve is down and it is safe to remove the pot’s lid remove it and stir to let rice absorb any remaining liquid. Stir in Parmesan and transfer to serving plates or dishes. This serves 6-8 people and will keep in the fridge for 5 days.

This literally took so little time – maybe 20 minutes – and I served it to friends coming over for dinner. It was a crowd pleaser and was super easy – so much so that I did it on the fly – the hardest part about it was chopping the onions and mushrooms.

Roasted Pumpkin Seeds a New Way

This was a tip from a patient – less a recipe, more an idea…. If you still have pumpkin seeds to roast leftover from Halloween here is a great way to do it! Try this new twist on roasted pumpkin seeds.

buttered roasted pumpkin seeds

Ingredients for roasted pumpkin seeds

Raw pumpkin seeds

Butter (unsalted or salted)

Salt (if using unsalted butter)


Preheat oven to 350 F . Melt butter – I used about 1/8th of a cup – stir in raw pumpkin seeds to coat and spread on a foil lined baking sheet. I used unsalted butter so i sprinkled the top with salt and then baked – around 15 minutes until golden,

This was a new twist for me on pumpkin seeds which was so super tasty I couldn’t believe it. In fact they were cooling on my stove when a friend came over and started eating them and then asked me what the heck I did to them to make them taste so good… so thank you patient (you know who you are) who mentioned this one to me this week. You made my pumpkin seeds extra good this year. This one is also super keto friendly if you care about that. Also makes the pumpkin seeds extra dangerous since it is super hard to stop eating them.

Give it a shot or save the idea till next year – but let me know if you try it – I ended up storing the leftovers in the fridge but I am sure they would be fine on the counter too – I do keep some butter on the counter in a dish so I’m sure that it would be the same – it’s not like they willlast long….

Pulled Pork and Caramelized Onions

I have been wanting to put this recipe up here since the summer. My mother in law (Ruthie) made this (twice apparently but only once when I was around) and it was so good that i nabbed the recipe with the intention of listing it on the blog… I wanted to wait until I made it to actually put it up here – and yesterday – I did! So here it is – slow cooked pulled pork and caramelized Onions!

What you will need for the pulled pork

Pork shoulder roast

1.5 tsp smoked paprika

2 tsp black pepper (I omitted this – my son Leo doesn’t love spice)

1 tsp Cayenne pepper (I used chipotle this time)

dried thyme 1 tsp

garlic powder – 1 tsp


Literally just mix all the dry ingredients together and rub all over the roast. Place roast on rack in slow cooker and place one cup of water in the bottom of the cooker being careful not to wash of the rub from the roast. Cook on low for 8 hours.

Remove from heat and allow to cool enough so you can handle it – here is the messy part – separate the fat and sinew and discard as well as discarding the fat and water at the bottom of the cooker. Place the meat in a bowl and pull apart with two forks until desired consistency is reached – add your favourite BBQ sauce or none at all – it is so yummy!

yummy slow cooked pulled pork

Ok but what to do with pulled pork

Sandwiches for my husband Ryan for sure and for me a pulled pork salad bowl (so good I had it today for lunch I will post that one next week – it is super simple to make with the leftovers or just intentionally with this pulled pork.

For Ryan He loves a crusty bun with pulled pork, caramelized onions, pickles, cheese and hot peppers – so good and messy… Also this meal goes a really long way – I bought two pork shoulder roasts from Costco for $26 which I thought was really good but one of my patients said you could get it at an even better price. One roast will feed us for several meals this week for sure.

Caramelized onions – a great topper for pulled pork

So this is super easy but does take a while – and frankly I smell like onions all day… sorry to my patients today!

I used a whole bag of regular cooking yellow onions (but lots of people use sweet ones)

around 3 tablespoons unsalted butter

1 tablespoon of olive oil

1-2 tsp of brown sugar

around a teaspoon of salt.

So here I just melted the butter and added oil then the onions (peeled and sliced really thin – I used a food processor for this step), brown sugar and salt. Cook stirring very often on medium to low heat – this part takes ages to brown up slowly and release the natural sugars in the onion – around an hour. Yep and hour. Ya my house and me kinda stink – even after I showered. I like to diffuse the essential oil Purification in the house (by Young Living) to help with the smell. So delicious and actually worth the hour. But I do a ton at once in a big pot and then refrigerate – I am going to try freezing some this time to see how it works…

Half way through the process - caramelized onions

So there you have it – super simple and so tasty…. let me know if you try it!

Leftovers Salad Bowl

I do this a lot – this salad bowl I made from leftovers in my fridge turned out so yummy I thought I would write it down so I could replicate it. The concept though can be used in your own fridge on whatever happens to be left over in there really anytime – all you need are green things, an avocado, some nuts or seeds, fruit and cheese, olive oil and vinegar and you are in business. Let’s get down to making this yummy and healthy leftovers salad bowl!

Leftovers salad bowl
Just looking at this again makes me want to make it


Remember for the leftovers salad bowl just use whatever leftovers you have…. here is what I used:

Kale (shredded into very small pieces – I use scissors to cut it)

leftover broccoli and cauliflower rice

one small avocado cut in bite sized chunks

baked leftover rainbow trout broken into small pieces

one small scoop of pumpkin seeds

leftover cold (no longer warm) tomato and bacon salad (previous posted recipe)

two eggs over medium

extra virgin olive oil

apple cider vinegar

See I mean it – check out the tomato recipe – this link takes you to the last recipe I posted – I saved the leftovers in the fridge and threw it into this salad bowl – so yummy!


Really this is pretty self explanatory but here is what I did. On the bottom I but finely shredded kale and threw everything else on top including dressings and then top with the eggs. Really that is it. Super simple and can be varied with any proteins you happen to have laying around – just grab the key ingredients and throw it together… something that I thought was really important for texture was to shred the kale really small. Ok, now I’m hungry… time to go make it again!

Warm Tomato and Bacon Salad

Ever set out to make one thing and it just didn’t work out because you were missing ingredients? Well that is what happened to me last weekend and this warm tomato and bacon salad was created instead! Yay for happy co-incidences. This turned out so well that I will make it on purpose again soon!

Here is what happened: I wanted to make the bacon wrapped cherry tomatoes I posted the recipe for last week… I went to the fridge and took out the tomatoes and bacon and the package of bacon looked weird. Not in a good way… was 3 weeks out of date (oops – I HATE that). Ok, so now what? I had all of these tomatoes that were on their last legs and I had to do something…. here is what I did instead:


a large container of cherry tomatoes

cooked bacon (5 slices or so) – I always have precooked bacon in the freezer as a life hack – I buy precooked refrigerated from Costco and toss it in there… best thing ever.

flavoured olive oil (or regular but I used cilantro and onion flavoured oil)

fresh ground pepper and salt to taste


fresh Parmesan cheese

Directions for warm tomato and bacon salad

This is super easy. Toss tomatoes in bowl with 2 Tbsp oil, pepper, salt and some parsley as well as the bacon cut up into small strips and then place on a tray covered in tin foil and bake at 350 F for about 15 -20 minutes – I did this in the toaster oven. Once done grate Parmesan over top to taste, mix and garnish with more parsley and Parmesan. This was a great side dish for a Rainbow Trout my husband baked that night and I used the leftovers cold on a salad bowl a few days later . I will definitely be making warm tomato and bacon salad again.

Stuffed Buffalo Chicken!

Um… what? you might ask. Ok, picture this. Hot wings but not… Buffalo Dip but not… This recipe is for an amazing Buffalo dip stuffed chicken breast. It is pretty easy on prep if you buy a buffalo sauce (like a wing sauce) but I will also add a link for a home made buffalo sauce that is super tasty. Ok so get ready for Stuffed Buffalo Chicken!

Stuffed buffalo chicken
Ok, now my mouth is watering


Here is what you will need

4 boneless skinless chicken breasts

cream cheese (four oz softened)

1/2 cup shredded mozarella

buffalo sauce (about 1/2 c) – here you can buy one like Frank’s red hot wing sauce or make your own Buffalo Sauce

parsley, salt and pepper

blue cheese dressing

chives 2 tbsp chopped

Directions for Stuffed Buffalo Chicken

Preheat oven to 400F. In a bowl combine cream cheese, 1/4 cup buffalo sauce, cheese and chives, season with parsley, salt and pepper. Cut a pocket in each chicken breast and stuff with a quarter of cheese mixture each. Place on a tray or baking dish and sprinkle lightly with salt and pepper to taste and bake around 30 mins. Set oven to broil and brush remaining sauce on top of chicken, sprinkle with chives and parsley and broil until golden (around 6 mins) . Serve with blue cheese dressing.

Doesn’t that sound amazing? Perfect for keto diets and football season right?

Bacon wrapped cherry tomatoes

What amazingness are we talking about? Still have cherry tomatoes in the garden – Yep bacon wrapped cherry tomatoes is a thing…

Ok, so I admit, I have been off the keto wagon for a while during the summer and my pants are a bit tight… so fall is here and it’s time to do something about it. You know me, I wont sacrifice taste for pretty much anything so this recipe is keto and has bacon. What else do you need? Here follows the super easy, always tasty bacon wrapped tomato recipe.

Bacon wrapped cherry tomatoes
Yummy looking right?


Here is the short list of what you will need for this super easy recipe

cherry tomatoes (one small container)

olive oil (I like using chipotle flavoured – gives it a zip! or tuscan herb flavoured but you can use plain) – around 1 TBSP _ I love buying my flavoured oil near the cottage at Southampton Olive Oil Company – you can order it online if you like too!

6 slices uncooked bacon

basil (fresh or dried) – around a teaspoon – chop fresh up very small if using fresh stuff

salt and pepper to taste

Super easy directions for bacon wrapped cherry tomatoes

Preheat oven to 375 F, prepare a baking sheet with parchment paper or foil. Mix oil and seasonings in a bowl and toss tomatoes in it. Cut bacon in half lengthwise and then in thirds and wrap each tomato in a bacon securing with a toothpick.

Bake until the bacon is crisp (about 25 mins)

Admittedly this recipe for bacon wrapped cherry tomatoes is a bit fiddly… I mean the title of the recipe does imply that doesn’t it? But super tasty and keto friendly and would work great as an appetizer at a party.

Happy bacon wrapping!!!

Keto Zucchini Burrito Bowls with shrimp

Image result for zucchini burrito bowl

Ok, still hanging on to the last vestiges of summer – and I’m going to at least through September and maybe October… so with that here is a yummy summer inspired recipe that is keto friendly (because who didn’t eat and drink too much patio and cottage food this summer?) I cant wait to try it soon – maybe next week – zucchini burrito bowls with shrimp!


Here is what you will need for your zucchini burrito bowls

3 or 4 small zucchini halved and with insides removed (score it into cubes and scoop out and reserve 1/2 of the zucchini for the rest of the recipe)

olive oil (around 4 tbsp)

half of a small sweet onion chopped

2 cloves garlic minced

small shrimp peeled and deveined – around 1.5 lbs – best if raw and uncoocked

packet taco seasoning (use 1/2)

1/2 cup corn thawed

1/2 cup black beans

Tomatoes or cherry tomatoes chopped 1/2 cup

one cup shredded cheese- italien or pepper jack or your fave

cilantro if you like it

chopped avocado

sriracha mayo to taste

Directions for Zucchini Burrito Bowls

Here is what you do for your zucchini burrito bowls…

Preheat oven to 350 F and place zucchini bowls in a baking dish – baste each with oil then bake 12-15 minutes until mostly tender. Remove this from oven. Meanwhile heat 2 tbsp oil over medium heat and cook onion and scooped out zucchini until soft – about 5-6 mins. Then stir in garlic and stir for about 30 seconds – add shrimp and taco seasoning cooking until shrimp turns pink and opaque. Stir in corn, beans and tomatoes until heated. Spoon mixture into zucchini bolws and top with cheese and place in oven and bake until cheese is melted. Then top with cilantro, avoocado and salsa or sriracha mayo.

garnish as you choose