Loaded Chicken Curry – Serves 5+

Recently a friend asked about cooking curry at home rather than going out…  She wanted a good ‘date night’ type recipe, and frankly, she asked the right person.  This dish is quick and easy so that while the chicken (or other protein is cooking) is tenderizing you can clean and/or get all glammed up.  The quick run-down on this recipe is that it is gluten-free, dairy-free, a great source of protein, antioxidant rich, and loaded with flavor.  The leftovers from this dish taste amazing (ahhhh-mazzzzzing) reheated.  On a final note this dish does not have to be made with chicken rather other proteins such as shrimp, turkey, or beef can be utilized.



  • 1.5# chicken tenders; chopped into chunks
  • 1 can (8 ounces) light coconut milk
  • 1 medium size zucchini; sliced/halved
  • 1 cup red and orange bell peppers; strips
  • 3 heaping tablespoons of unsweetened coconut flakes
  • 2-3 ounces water
  • 1 medium size yellow onion; minced
  • 4 bay leaves; whole
  • 3 springs rosemary; minced (fresh)
  • Coconut oil to heat up the frying pan
  • 2 (or 3 if you want a bold taste) tablespoons of each spice: tumeric, garlic powder, and ginger, and paprika
  • 3 tablespoons of curry powder
  • 1 teaspoon of cinnamon and black pepper
  • If you want an extra kick: 1 teaspoon of cayenne pepper (probably my favorite ingredient)
  • To taste: garlic salt or sea salt


  1. Under medium heat add coconut oil to heat up a large stir-fry pan then add the yellow onions.  Cook until carmelized.
  2. Add the water and coconut milk – stir well.  Allow the mixture to heat up well for about 5 minutes then add the chicken, coconut flakes, vegetables, and spices (including the bay leaves and rosemary).
  3. Stir the mixture well until homogeneous for 5 minutes then reduce to low heat and allow to simmer for 20-25 minutes either covered or uncovered.
  4. Serve atop your favorite rice.  (I used basamati rice with some spicy southwest seasoning for an extra kick.)
  5. Happy date night y’all!


xxx – Sarah

Grab and Go Egg Scramble – Serves 4+

Inspiration came to me late Monday night as I was dancing to Mirrors by JT and perusing my refrigerator to utilize what I had at home to make an easy ‘grab/go’ meal.  As Maya Angelou says, ‘Everything in the universe has a rhythm, everything dances.’  Cooking and dancing – now that’s a perfect night.

This is a terrific breakfast if you want something wholesome and uncomplicated to last for the week.  The dish is loaded with antioxidants from the vegetables and high in protein from the egg base.  Also this dish is dairy/nut/gluten-free!  Best of all is that it tastes fantastic whether cold or hot.  So, as many wise women and men say, do not skip breakfast (#grabandgomeal).


So much happiness awaiting consumption!



  • 9 eggs; whole
  • 3 bell peppers of your choice; chopped/minced/diced
  • 1 small yellow onion; minced
  • 3 cups kale; washed/rinsed
  • 1.5 tbsp FlavorGod’s ‘Everything Spicy’ seasoning
  • EVOO to heat frying pan and coat shallow baking pan


  1. Preheat the oven to 350 degrees Fahrenheit.
  2. Under medium heat, cook onions in a slightly oiled frying pan until slightly browned.
  3. Add the peppers, kale, and spice, stir/cook for 5-10 minutes.
  4. Add eggs to the vegetable mixture then scramble.  Allow dish to sit for 1-2 minutes.  Transfer egg/vegetable scramble to a slightly oiled 10×15 rectangular Pyrex dish (click the link for the exact item I used) and insert in the oven.
  5. Cook in the oven for 15 minutes.  Remove dish from heat and allow to cool.
  6. Set aside for breakfasts by itself, create a traditional sandwich, or create an open-faced sandwich.  My favorite spin to this is a slice of gluten-free bread or rice cake with this scramble served on top!
  7. Start your day right.  Bon appetit.


xxx – Sarah


Thyme Spiced Lamb Chops & Vinegar Loaded Brussels – Serves 2

As a kid my mother used to make lamb chops once a month and it was a favorite amongst us kids!  I was feeling ultra nostalgic today…  Must have been my recent visit to New York that led to the cravings and water works.  Hmm.

Lamb is a great source of protein and a great way to change up your oral intake.  Lamb can be grilled, roasted, pan fried, and much more.  I love to roast lamb in a makeshift tinfoil dish since it means no mess, no fuss.  This is a simple and quick dish that will leave your dinner guests wanting more – I swear.  Also, cooking with parchment paper on baking pans/sheets is another great way to save time (and your manicure).


Thyme Spiced Lamb Chops 


  • 4 lamb chops (about 1#)
  • A mix of the following spices to coat the chops on both sides:
    • French thyme (about 1.5 tbsp)
    • Paprika (about 1.5 tbsp)
    • Black pepper (about 1 tbsp)
  • OPTIONAL: on one side of the chops add a pinch or two of coarse sea salt


  1. Pre-heat the oven to 400 degrees Fahrenheit.
  2. Mix the spices evenly together and cover the chops.
  3. Create a makeshift tinfoil pan with at least two layers of foil on the bottom then add the chops.
  4. Roast the chops in the oven for 15-18 minutes.
  5. Remove from heat, drain out the juices, discard the tinfoil, and plate.
  6. If you’re looking for a game changer then pair with my ‘Vinegar Loaded Brussels’ – absolute heaven.

Vinegar Loaded Brussels


  • 1/2# Brussels sprouts; halved/quartered
  • Vinegar mixture:
    • 1 tbsp black pepper
    • 1 tbsp mustard seeds
    • 1/2 tbsp cayenne pepper
    • 1/4 cup balsamic vinegar
    • 1/4 cup white wine vinegar
    • 1/4 cup olive oil


  1. Pre-heat the oven to 400 degrees Fahrenheit.
  2. In a large bowl combine all the ingredients for the vinegar mixture.
  3. Add the Brussels sprouts and toss well.
  4. Layer on a baking pan one sheet of parchment paper then spread the Brussels evenly on the paper.  Some of the vinegar mixture may left in the bowl and that’s okay!
  5. Bake for 20-25 minutes depending on crispiness desired… I love a little bit of crispy and ‘not so crispy’ so I opted for 23 minutes.
  6. Remove from heat and pair with a protein of choice – I highly recommend my ‘Thyme Spiced Lamb Chops.’
  7. Bon appétit!


xxx – Sarah


Flanken Style Peppered Ribs – Serves 3+

Long live BBQ season…  Then again, I live in Texas now.  BBQ is life.  I was recently abroad in China and Thailand eating my way through the towns.  Now that was heaven.  Since I’ve been home all I’ve craved is BBQ.  I wanted ribs last night so I made it happen.  In my opinion good ribs need a perfect rub and/or sauce.  The ribs were made sans sauce since many contain an insane amount of sugar and frankly a good rub can be more than enough.  All I have to say post-creation is that these ribs were mouthwatering and I really didn’t want to share.


Flanken style ribs.  From its name you can derive that they are from the back of the cow aka the flank.  These ribs are awesome, I’ll tell you why:  1) Ultra meaty and well-marbled, 2) Cut across bone meaning the bone pieces are oval, 3) Best when slow cooked to release the bone marrow, collagen, and fat, and 4) Usually cut thin.  Lastly these ribs are half the price of the much loved ‘short ribs.’

Fun fact  ::  If you don’t already know, most grocery spots have bulk sections, utilize this.   Rather than spending $4.00-10.00 on bottled spices – package your own in sealable bags, get the exact amount you need, and spend a fraction of the cost!  Spices are usually best for 6 months to a year therefore don’t be wasteful with a bottle that won’t be finished.


  • 3 pounds flanken style ribs (thin cut with 3-4 oval shaped bones per strip)
  • 2 tbsp. cayenne pepper
  • 2 tbsp. vanilla pepper
  • 1 tbsp. sea salt
  • 2 tbsp. brown mustard seeds
  • 1-1.5 tbsp. paprika


  1. Pre-heat the oven to 350 degrees Fahrenheit.
  2. In a mixing bowl combine all spices to create the rub.
  3. Create tinfoil bowl out of at least 2 sheets of tinfoil.
  4. Cover the ribs with the spice mixture.FullSizeRender_6
  5. Place the ribs atop the tinfoil then cover with a single sheet creating a tinfoil boat.
  6. Place tinfoil covered ribs in the middle of the oven directly on the oven grid
    with a cooking sheet below in case juices fall out. 
  7. Cook for 2.5 hours then remove from heat and drain out the juices (goodbye fat/liquid love).
  8. Cut into the ribs into pieces with either 1 or 2 bones and serve with your favorite sides.
  9. Time to get messy! 


xxx – Sarah

PS – Have some hand wipes nearby…