Meatballs on the Grill

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I recently have built up the courage to do the grilling and let the man’s work include relaxing and drinking a beer and, of course answer many questions, as I am not exactly comfortable with the major responsibility of grilling perfection. This recipe is based on a craving and a whim… “I want to make meatballs, but its hot today” Not wanting to contribute to the added heat in the house I decided to take this traditional recipe to the outdoors. Here it is…

Meatballs on the Grill with Parmesan Bowties

  • 1 lb grass-fed organic ground beef
  • 1 can organic canned tomatoes – strained and squeezed of excess juice and chopped
  • 2 tsp fresh chopped garlic or 1 -2 tbsp roasted
  • 1 cup chopped fresh herbs (basil, parsley, chives)
  • 1/4 cup Pantry Staple #1
  • 1 Egg
  • 1 tbsp oregano
  • 3/4 cup shredded parmesan cheese
  • 1 tsp salt and 1 1tsp pepper
  • 2 tbsp olive oil (reserved)

It’s as easy as mashing the ingredients in bowl, separating them into four even sized (thick) patties, coating with a little olive oil and grilling for a few minutes on each side.

A grilling burger tip would be that you should be able to flip when you start to see a brown ting move up the side of the patty, also it should release easily. If not it may need to cook another couple of minutes.

Serve with 1 box prepared bowtie pasta and add 1 tsp salt, 1tsp pepper, 2 tbsp olive oil and 1/2 parmesan cheese after it’s been drained. Top with a good organic or homemade marinara.


Italian Style Broccoli Bruschetta


Roasting vegetables brings out flavors in vegetables that are somewhat unexpected. In this recipe I was experimenting with roasting broccoli, sweet bell peppers and a remaining garlic head. You will not believe what some salt, pepper, olive oil and 20 minutes at 375 degrees will do to these already delicious ingredients.


This is a great recipe if you are inviting some guests for dinner, taking appetizers to a host/hostess house or just looking for a great lunch.  You have the ability to take this combination to a gourmet level by adding a few more touches and pulling out a few simple tricks that will impress everyone and provide a good nutritional meal at the same time.

Italian Broccoli Bruschetta

  • 1  head finely chopped broccoli (roasted)
  • 4 – 5 cloves garlic (roasted)
  • 4 small sweet bell peppers (roasted)
  • 1 cup sliced cherry tomatoes
  • 1 can black olives
  • ½ to 1 cup #1 Pantry Staple – plus 2 tbls red wine vinegar
  • 1/2 cup fresh basil, parsley and chives
  • 1/2 to 1 cup cheese – feta/goat cheese/mozzarella

Make it yours by adding:

  • Sausage, pepperoni, salami
  • Mushrooms, red onions, peperoncinis

Combine all ingredients and let rest to meld the flavors. Slice any type of specialty bread and top with roasted broccoli salad and place in oven at 350 degrees until the bread is toasted and the cheese is melting.

We enjoyed this easy recipe at a campground with homemade spelt parmesan bread on the grill a day after it was prepared.

Not-Junk “Junk Food” Night

The hot summer sun does not lead to any desire of standing over a hot stove in the kitchen.  Though maintaining a natural cuisine is about taking personal accountability for what food you are giving your body for fuel.  So, instead of running by the first fast food shop you see when you feel the lack of inspiration to cook, look to the produce department at the grocery store and  if your  craving some “junk food”, these are my favorite options.


Not-Junk “Junk Food” Night

  • Organic Uncured Hot Dogs – Provide an appropriate about of protein, 4.5 grams of fat per dog and are free of the “special” ingredients in most brands.  Grill dogs until plump and then top with shredded raw organic cheddar, chopped pickles and Dijon mustard.
  • Boulder Canyon potato chips are a hit. They have great flavor, limited ingredients and a good portion per bag. The hickory BBQ chips were delicious.
  • Bubbies Kosher Pickles are marinated in some of the best ingredients and have a nice spicy finish.
  • A simple salad with Pantry Staple #1 mixed with an avocado over romaine, cucumbers and tomatoes to serve with our “Junk Food” meal.

It’s easy to  create a fulfilling meal that involves very little cooking, effort and time.


Not just for salad, Salad Dressing

If you’re looking for a time saver, this recipe has been a wonderful addition to my cuisine.

We have all done it…  we are sitting at the grocery store looking at 100 different salad dressings to chose from. Carefully examining the flavors and don’t even get into the ingredients they use, I mean really the “low fat” marketed dressings are some of the worst. Our bodies were not designed to digest some of that stuff; instead they sit in our organs and are stored as a toxins. Not my idea of healthy…

Save some time and money and invest in a big bottle of Organic Olive Oil/Safflower Oil/Grape seed Oil. You can add a variety of spices and ingredients and just remember to add an equal amount of liquid to the oil. I like to add this recipe to salads, marinate meat and add to veggies for an delicious kick of flavor.

Pantry Staple #1

  • 1/2 Cup Olive Oil
  • 1/2 Cup Apple Cider Vinegar (Wonderful Health Benefits-Braggs Organic w/ Mother)
  • 1 Tbsp Dijon Mustard
  • 1 tsp Italian mix spices
  • 1/2 tsp sea salt
  • 1/2 tsp fresh ground pepper

*I substitute other vinegars, juices, spices and add grated hard cheeses to match my cuisine.

Navy’s Favorite Tuna Wrap

If you are looking for an ingredient that will save your grocery budget, look no further the navy bean.  They provide a wonderfully balanced meal and fuel for the entire day. This is one of the creations that evolved from the Home-Baked Beans recipe.

Navy Bean Tuna Wrap


1 Cup Prepared Beans

1 Can (gourmet) Tuna

1 Grilled Zucchini

10 Grilled Cherry Tomatoes

1/2 oz Raw Organic Cheddar Cheese

2 Tbsp Lemon Vinaigrette

1 Head Romaine Lettuce

1/2 Chopped Organic Tomato

Try Ezekiel Sprouted Wheat Wraps

Adding fresh herbs is a great enhancement to any dish… I like thyme, basil and parsley! 


  1. Combine beans, tuna, zucchini, grill tomatoes and warm on medium heat.
  2. Mix Lemon Vinaigrette with chopped romaine and fresh tomatoes.
  3. Heat wrap in skillet and sprinkle with cheese, add tuna mixture and top with the prepared salad.

Lemon Vinaigrette:

  • 1 Tbsp Olive Oil
  • 1 Tbsp Organic – Not from Concentrate – Lemon Juice
  • Salt and Pepper

Beans, Beans the Magical Fruit

The navy bean is a power packed ingredient that is a good source of dietary fiber, thiamine, magnesium, iron and many other detoxifying nutrients. They provide a slow-burning fuel for your day and help to balance blood sugar levels.

Which beans are best?

I like to buy bulk organic navy beans and prepare them from scratch. Many times beans in a can are soaked in unhealthy sodium content and other ingredients that are unpronounceable.

Preparing the beans…

  1. Measure 2 cups of beans and rinse in a bowl until the water in clean; skimming off debris that floats to the top.
  2. Add enough water to allow the beans to double.
  3. Bring water to boil, cook for 2 minutes and let sit out until the pan cools then put in the fridge overnight.
  4. Then rinse and repeat until water in clear.

Home-baked Beans

Batch Prepared Beans

4 Cups (filtered) Water

2 Organic Leeks

1 tsp Paprika

1 1/2 tsp Basil

1 Tbsp Organic Olive Oil/Safflower Oil

Salt and Pepper

Combine all ingredients and cook in a slow cooker for 5-6 Hours on HIGH and 10-12 Hours on LOW.

*This is usually a Saturday project for me. I like to keep an eye on it and add more water as needed. These beans are tasty and you can use them in a variety of ways.

The Organic Sweet Potato

The organic sweet potato is a new favorite in the house. This root vegetable has moved out of the traditional holiday feasts and into the kitchen on a regular basis. They compliment many meats and other vegetables. Sweet Potatoes are a good source of Dietary Fiber, Vitamin B6 and Potassium, and a very good source of Vitamin A, Vitamin C and Manganese. These nutrients will fuel your day and motivate your metabolism.

Pasta is a great way to use your ingredients to fit any budget. I created this Organic Sweet Potato and Sausage Penne that will satisfy and fulfill any appetite.

Organic Sweet Potato and Sausage Penne


2 Organic Sweet Potatoes

2 Tbsp Organic Olive Oil

Sea Salt and Organic Fresh Ground Pepper

1/2 Organic Sweet Yellow Onion

1lb Meat (My choice: Local sausage)

2 Cups Low Carb Penne Pasta

1/4 Cup Chopped Fresh Parsley

1/4 Cup Shredded Parmesan Cheese (Use microplane zester to extend ingredient)

Preparation Time: 30-40 Minutes

  1. Slice sweet potatoes in a thick Julienne to prevent them from falling into the grill.
  2. Coat olive oil and sprinkle with salt and pepper, and set aside.
  3. Chop one half organic sweet onion and saute until golden brown in 1 tbsp olive oil.
  4. In the meantime, boil water add a tsp sea salt, touch olive oil and 2 cups penne pasta.
  5. Grill sweet potatoes and meat for 10-15 minutes.
  6. Toss all ingredients with fresh chopped herbs and organic parmesan cheese.
  7. Add more olive oil, sea salt and pepper to taste.

To stretch the left-overs I tossed it with a homemade vinaigrette. You could also toss in baby spinach or romaine for an added crunch.