by Rose Marie Jarry

What a fun way to enjoy tempura veggies without deep frying them! Less guilt and more pleasure!


Slice the eggplant into 10-11 thin slices. Lay them on a cutting board and sprinkle some sea salt on every slice. Set them aside for 10-15 minutes.

Mix the water, flour, and spices with a whisk. Make sure it’s a medium-thick texture; it can’t be too thick or too liquid. Dip each slice of eggplant in it one by one to make sure the mixture is evenly distributed to all of them.

In a preheated pan, melt the coconut oil and place each slice to be grilled. Cook each slice for 1-2 minutes for each side on high heat. After that, place the slices on a greased cookie sheet and cook in oven at 400F for 10 minutes.

When they are all crispy and toasted, it’s time to eat.

Serve with a refreshing tomato and cucumber creamy balsamic glaze.

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by Rose Marie Jarry

Even if wild rice is more expensive than other types of rice, its taste and texture make it worth it. Wild rice is also loaded with health benefits. Wild rice is a very healthy food choice. First of all, wild rice is not really a grain, but an aquatic grass seed. Native Americans have been cultivating this food since before we arrived on this land. It has more protein than regular rice and is richer in the amino acid lysine.


Cook both types of rice together in a rice cooker. When it’s cooked, add the coconut oil and the dried coconut into the rice and then mix. Add half of the lemon juice and half the spices. Set aside.

To make the avocado-stuffed eggs to go with the rice, start by boiling the eggs. Then peel them and cut them in half to keep the white intact. Remove the yellow and put it in a bowl.  With a fork, mash the yellows with 1 ripe avocado; pour the other half of the lemon juice and spices in your purée. Fill the white part of the eggs with the green mixture.

Ready to eat! Enjoy!

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by Rose Marie Jarry

This is an example of a complete and balanced meal that you can get done when you’re in a rush. In only 30 minutes or less you can have this delicious meal ready on your plate for the whole family. Light and easy to digest, this meal provides all the protein you need and a fair portion of your daily veggies.


Salad Preparation

Slice the cucumbers and scallions into pieces. Separate all the endive leaves and mix them in with the chopped cucumber, scallions, oil, and spices.

Portobello Preparation

Warm up a pan that can be used both on the stove and in the oven. Add 1 tablespoon of the coconut oil and the 3 mushrooms. Let them cook for 3-5 minutes on medium heat.

While your mushrooms are cooking, preheat the oven to 400 degrees.

Beat the eggs and spices in a bowl with the goat cheese.

Slice the bell peppers and the red onions into tiny pieces. Incorporate into the egg mix.

Turn the Portobello mushrooms upside down and pour the mix into the 3 Portobello mushrooms so they are like bowls.  Return the mushrooms to the pan.

Put the pan into the pre-heated oven and finish cooking in the oven at 400F for 10-12 minutes.

Best served hot with the cucumber salad.

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by Rose-Marie Jarry

This is a healthy idea for making your own homemade macaroni. This macaroni will definitely be loved by all of your kids. Give it a try!

Warm up a big wok and pour the olive oil. Add the diced garlic and onion into it. After 2 minutes, add the ground beef, spices, and tamari sauce. Cook for 5 minutes and stir at the same time. Add the rest of the veggies into the work. Cook for another 5 minutes. Save the fresh herbs for the end, just before turning the heat off.

Serve immediately.

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by Rose-Marie Jarry

Eating healthy doesn’t mean that you lose out on flavorful food.  With the sweet addition of peaches and the savory pork, this makes on delicious meal.  Try it for your next family dinner.


Once again, make sure you choose your meat Organic. We want to avoid all the chemicals, GMO and hormones in the regular meat.

Marinate the pork in the tamari sauce, sugar, water and oil.

Chop the kale and red onions thinly.

Cook the pork and the kale in a pan. While cooking, add the sesame seeds. When it’s done cooking set aside.

Grill the Endive leaves in the same pan with the coconut oil. When it’s done, set aside.

In a small pot, cook the fresh peaches in pieces with the water and sugar. Let it simmer for 5-8 minutes, until the peach slices break into many pieces and the sauce gets a little bit thick.

Serve the pork on a plate, lay some endives leaves on top and surround with peach sauce.

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by Rose-Marie Jarry

Chocolate lovers looking for a sweet treat?  Try this banana cookie recipe for a guilt free option.


Preheat the oven to 400F.

In a bowl, smash the banana with a fork. Mix with the cane sugar, coconut oil and hazelnut oil. Add the milk, chocolate chips and then pour in both flours.

Mix well. Slightly cover your hand with coconut oil and form the cookies. Place them on a cookie sheet and cook for 15-17 minutes.

For the chocolate lovers, melt some dark chocolate and sprinkle it onto the cookies.

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by Rose-Marie Jarry

Want a delicious pork dish with the unique flavor of fig?  This recipe is sure to please.


Slice the pork filet in long pieces so they can be wrapped around the figs. Place the pork in the marinade and let it soak for at least 60 minutes or more if you can, even up to 24 hours if you have the time.

Cook the rice. Once cooked, add 1 tablespoon of coconut oil and salt, then set aside.

Slice the bell pepper and red onion into square pieces.

Wrap the pork around the figs. Place the pieces on a skewer; evenly disperse the bell pepper, pork, and onion pieces on your stick.

Cook the brochettes for 12-15 minutes on the BBQ.

Serve with ¾ of a cup of rice in each plate.

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by Rose-Marie Jarry

It’s very important to choose Organic Beef. Grass fed beef without added hormones. You want to ingest the best quality meat when you decide to eat meat. Many diseases and cancers associated with meat are due to what cattle are eating such as modified corn and grains as these animals were not meant to eat these foods. It’s nice to decrease your chances of getting sick and encourage local farmers that are not mistreating animals. Choose Organic meat!


Start by marinating the beef in all the ingredients in the marinade section.

Then separate all the mint leaves from the stems and put them in a big bowl with all the other salad ingredients.

Cook the Beef on the BBQ.

Slice the beef and lay on a bed of salad. Spread the homemade dressing around.


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by Rose-Marie Jarry

Need a pre-race dinner that will give you the fuel and energy you need to take on even the toughest Spartan Race course?  Try this nutritious, delicious trio!

Warm up the oven at 375 degrees

Spread the coconut oil all over the chopped sweet potatoes. Place on a cookie sheet and cook for 30-40 min. Mix every once in a while to make sure they don’t burn in any sides. Add sea salt and lemon pepper before serving. You can even add a little touch of cayenne pepper or chili spices, if you like it spicy. Sweet potatoes are great veggies for athletes and Spartans! They are full of beneficial vitamins and low on glycemic sugars. I love eating these sweet potatoes before a race or a big training session. You should try it out.

While the potatoes are cooking boil some water to cook the vermicelli.

In a pan, warm up the sesame oil, add the onion, mushroom and soy sauce. Drain the noodles right away and drop them in the pan with the rest of the ingredients.

Serve with the sweet potatoes and a touch of your favorite green salad to make sure you get all your vitamins and minerals.


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by Rose-Marie Jarry



Pre-heat the oven at 200F

Mix the spices together except the cayenne pepper. Remove the shells from all the shrimp. Keep the tip of the tail on the shrimp.

Dip the shrimp one by one into the spices. Make sure they are all entirely covered by the spices.

In a pan, heat 2 table spoons of virgin coconut oil and cook the shrimp for 2 min on each side. After put them on a pre-grease cookie sheet and cook the shrimp in the oven for 10 min.

If you judge it’s not cooked enough, put them back in the oven for a few more minutes.

While the shrimp are in the oven pre-heat your barbeque, cook the pineapple and papaya slices too. Cook for at least 15 minutes but you can cook longer than that. The more they are cooked the sweeter it will be, as long as you don’t burn them.

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