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Diana McKenzie


Insurance Liason


Stuffed Peppers       

Serves 6

6 whole bell peppers. Red, yellow or Orange preferred

1 pound grass fed ground beef

1 cup brown rice

1 can crushed tomatoes

1 can chicken stock

1 garlic clove, minced

Coarse sea salt and pepper


Preheat oven to 350 degrees F. Season the meat with salt and pepper and brown in skillet on medium-high. In the meantime, cook the rice with half the amount of chicken stock, and half the time as noted on the directions. Once the rice mixture is transferred to the peppers, the liquid in the peppers will continue to cook the rice in the oven. Add the can of tomatoes, including liquid, into the skillet with the ground beef. Once the rice is done, add that to the skillet along with the minced garlic and salt and pepper. Combine all ingredients well.

Cut the tops off the peppers and remove the seeds from inside. Take you meat and rice mixture to fill the peppers to the top and put the tops back on. Cover the entire baking dish with foil trying to make sure it doesn’t touch the peppers and back in the oven for about 50 minutes. Remove the foil and cook for an addition 10 minutes,. Make sure the peppers are tender, but not falling apart. 

Mini Onion Quiches                                                     

Servings: 10-12

¾ cup shredded coconut

4 tablespoons butter, melted

1 cup chopped green onions, with tops

2 tablespoons butter

2 eggs

1 cup whole milk

½ teaspoon sea salt

¼ tsp pepper

1 cup grated Swiss cheese

Preheat oven to 300 degrees F. Combine coconut and melted butter. Divide coconut among mini muffin tins. Sauté onion for 10 minutes in 2 tablespoons butter.

Cool onions then divide evenly over coconut crust. Beat eggs, add milk, salt, pepper and Swiss cheese. Pour by the spoonful on top of onions in tins. Do not fill to the top, as they will run over. Bake until set, about 15-20 minutes. 

Stuffed Portobello Patties

Servings: 4

4 medium Portobello mushrooms                                   

2 teaspoons garlic, minced

1 large tomato, diced                                                     

2 tablespoons butter

1 yellow bell pepper, diced                                             

¼ tsp salt

6-8 Kalamata olives, sliced                                                

¼ tsp pepper

4 leaves chopped fresh basil                                            

goat cheese crumbles

½ small red onion, diced

Optional: 2 handfuls fresh spinach

Melt butter and garlic until tender. Trim stems off mushrooms and wipe off any dirt with damp towel. Brush insides of mushrooms with half of melted butter and garlic. Sauté peppers, onions, tomatoes, basil, spinach (if desired), olives and black for 3-4 minutes. Turn over and top with veggie mixture and cheese. Continue grilling until cheese is soft.


Oven option: bake mushrooms for 10 minutes, top with remaining ingredients and cook for another 10 minutes.



Roasted Garlic Cauliflower


The roasted garlic compliments the cauliflower perfectly!

1 head Cauliflower, separated and roasted in florets

1 or 2 cloves minced garlic, extremely lightly sautéed in olive oil.

1 small jar capers

While cauliflower is roasting, lightly sauté the minced garlic in the olive oil.  Add capers, juice and all, to the oil and lightly heat through.  Pour this sauce over the cauliflower once it is roasted and serve immediately. 

Green Bean Almondine                                                     

Servings: 4

3 tablespoons lemon juice                                   

½ tsp salt

8 tablespoons olive oil                                         

¼ pepper

1 clove of minced garlic                                      

4 cups fresh green beans, cut

1 tablespoon minced onion                                   

2 cups mushrooms

½ tsp dry mustard                                                

1 cup sliced almonds

Combine ingredients for marinade and pour over beans, mushrooms and almonds. Toss well. Allow to marinate for two hours in a dehydrator or overnight in the refrigerator. Serve chilled or just slightly warmed. 


Spanish Cauliflower Rice

Simple, delicious and packed with flavor, this no-grain cauliflower rice is the perfect complement to any  Latin-style dish and is still strong enough to become an entree's focal point.

1 head cauliflower, "riced" (see below)

1/4 large onion or 1/2 small onion, grated or finely chopped

2-3 tablespoons coconut oil

2 cloves garlic, pressed or finely minced

2 teaspoons cumin

2 teaspoons chili power

1 cup organic chicken stock

1/2 cup salsa (check ingredients or make homemade)

1/2 – 1 tsp sea salt

Optional:  chopped black olives, cilantro, organic cheese

  1. To "rice" the cauliflower: If using a heavy duty blender like a Vita-Mix, chop the cauliflower into florets and put into the canister, add filtered water to cover cauliflower, turn on blender to low-med speed and wet-chop until the consistency of rice. Drain off the water. If you do not have a heavy duty blender, simply use a grater to grate the florets into "rice."

  2. Heat coconut oil in a non-toxic skillet until melted.  Add onion and garlic and sauté for 2-3 minutes or until soft.

  3. Add cauliflower, cumin, chili powder, salt, chicken stock, and salsa. Simmer until most of the liquid is boiled off and the cauliflower is cooked through. (The finished product will be a little firmer than regular rice).

  4. Add optional toppings if desired.


Main Dish Idea:  Works great when served with chicken breasts topped with salsa (check ingredients). Cook the chicken at 350 degrees for 15 minutes, add organic cheddar cheese and cook for another 15 minutes. It's super easy!

Mashed NO-tatoes.


This is a good alternative to high carbohydrate mashed potatoes.  This is not only low carb but it is highly nutritious.  Use it in place of potatoes or rice.

1 head cauliflower

Sea salt and black pepper to taste

2 tablespoons organic butter

1-2 cloves of garlic, optional


Steam cauliflower until very soft (you can also boil it but this is not recommended as a lot of the nutrients are lost) Chop up cauliflower and put in a food processor or blender with butter, salt, pepper, and garlic if desired.  Blend to desired consistency.  Enjoy!!

Roasted Vegetable Lasagna  


1 large eggplant, slice into ¼ inch rounds
½ pound medium mushrooms, cut into ¼ inch slices
3 small zucchini, sliced lengthwise into ¼ inch slices
2 sweet red peppers, cut into 6 pieces each
3 tablespoons olive oil
1 clove garlic, minced
1 (15 ounce) container ricotta cheese (drained)
½ teaspoon pepper
¼ cup parmesan cheese, grated
1 egg
1 tsp salt
1 (26 ounce) jar pasta sauce (check ingredients) or homemade sauce
2 cups mozzarella cheese, grated
3 tbsp. basil, minced

Spread eggplants and mushrooms onto a baking pan. Place zucchini and red pepper on a second pan. Combine the oil and garlic; brush over both sides of vegetables. Sprinkle with salt and pepper. Bake uncovered at 400 degrees F for 15 minutes. Turn vegetables over and cook 15 minutes more. Remove eggplant and mushrooms. Bake zucchini and red pepper 5-10 minutes until edges are browned. Ina bowl, combine the ricotta cheese, parmesan cheese , and egg. Spread about ½ cup pasta sauce in a 9x13x2 baking dish. Layer with half the ricotta cheese mixture, half of the vegetables, a third of the pasta sauce, and 2/3 cup of the mozzarella cheese. Sprinkle with basil. Repeat layers.
Top with remaining pasta sauce. Cover and bake 350 degrees F for 40 minutes. Uncover, sprinkle with remaining cheese. Bake 5-10 minutes longer or until edges are bubbly and cheese is melted. Let stand 10 minutes before cutting.

Crispy Salmon Cakes with Red Pepper and Tomato Sauce  

Servings: 4

Salmon Cakes:
1 can wild caught salmon, drained 2 tbsp. coconut oil
1 green onion, finely chopped  1/3 cup almond flour, plus ¼ cup for dredging
1 tbsp. cilantro, finely chopped  1tsp fresh lemon juice
1 tbsp. red pepper, finely chopped 1 egg

Sweet red pepper and tomato sauce:
2 cups chopped red pepper  1 teaspoon sesame oil
1 container grape tomatoes  2 tbsp. balsamic vinegar
2 green onions, finely sliced  1 tsp chili powder
2 tbsp. cilantro, finely chopped

Salmon Cakes (makes 4): mix all ingredients together in a bowl until well combined. Form 4 round patties, 2 inches in diameter. Spread remaining almond flour on a piece of waxed paper or plate. Coat patties in almond flour, pressing to form firm, well-coated cakes. Heat oil in a frying pan over medium heat. Pan fry cakes 3-4 minutes on each side or until slightly brown and crisp.

Sweet red pepper and tomato sauce: put all ingredients into a blender or good processor and blend until desired consistency. Pour into a saucepan and heat.

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