Zuppa Toscana (gluten free, dairy free)

Zuppa Toscana

I was a little skeptical when I thought about trying out a gluten free, dairy free, pork free Zuppa. I mean, seriously, how could something typically so rich still have flavor when the cream was being taken out? Well, check this out because you’re gonna be so freakin’ amazed at how delicious this recipe is!


  • 1 pound Italian sausage (I used chicken sausage)
  • 1 lb nitrate, nitrite free bacon, cut into bite sized pieces
  • 1/2 tsp crushed red pepper flakes
  • 4 medium red potatoes, diced into bite-sized pieces
  • 1 medium yellow onion , diced
  • 4 garlic cloves, minced
  • 4 cups chicken stock (Swanson is gluten free; I use the unsalted version)
  • kale , stems removed and leaves chopped, 4 cups
  • 1 can coconut milk


  • In a medium pot over medium heat, add sausage and sprinkle crushed red pepper flakes over. When browned and cooked through, drain and set aside.
  • Cook the bacon pieces in the same pot until crisp, about 5-10 minutes. Remove the crisped bacon and set aside. Keeping the bacon fat in the pot, stir in the onions and garlic; cook until onions are soft and translucent, about 5 minutes.
  • Pour the chicken broth into the pot with the onions and garlic, and bring to a boil over high heat. Add the potatoes, and boil until just tender, about 10-20 minutes. Reduce the heat to medium and stir in the coconut milk and the cooked sausage; heat through. Add the bacon and the kale into the soup just before serving and cook just until kale turns bright green and is softened.
  • Enjoy!

Roasted Chicken Breast With Apple Mustard Chutney

Roasted chicken breast is paired with a delicious apple mustard chutney to go on top of a savory potato latke.


  • 1 Granny Smith Apple, peeled, cored and diced
  • 2 Tbsp olive oil, divided
  • 1 Tbsp Honey
  • 1 Tbsp Whole Grain Dijon Mustard
  • 1 Tbsp Honey Dijon Mustard
  • 2 Boneless Chicken Breasts
  • 4 Celery stalks
  • ¼ cup Ground crackers
  • 1/2 tsp each of fennel seed, celery seed, yellow mustard seed
  • salt & pepper to taste
  • light sprinkle of pure ground mustard
  • 1 lb baby potatoes, shredded
  • 1 Yellow Onion, shredded


  1. Preheat oven to 475
  2. Saute apple in a spritz of heated olive oil.
  3. Add honey and both mustards
  4. Cook for 5 minutes on med-high heat
  5. Set chutney off to the side
  6. Chop up half the onion and celery.
  7. Place on baking dish.
  8. Pat chicken breasts dry then place on baking dish
  9. Sprinkle all with 1 Tbsp olive oil
  10. Grind up the fennel, celery, and yellow mustard seeds
  11. Place 3/4 of the seed mix over the chicken breasts, onions, and celery
  12. Salt & pepper to taste
  13. Sprinkle dry mustard
  14. Once oven is up to temperature, place chicken, onions, and celery in oven.
  15. While chicken is cooking, shred potatoes with whole onion
  16. Add remaining dry seed mix
  17. Add ground crackers
  18. Mix all with spoon
  19. With 10 minutes remaining on chicken, thinly coat the bottom of a skillet with remaining olive oil and heat over medium-high heat.
  20. Once oil is hot, make potato mixture into latkes and place in pan.
  21. Cook for 3-4 minutes per side or until golden brown.
  22. Layer the potato latke, the chicken, then onions and celery on top.


What about crockpot buffalo chicken for your next meal?

Chicken Provencal

Chicken Provencal
Author: Mel Cowen
Serves: 4 servings
  • 1 small onion, chopped
  • 2-3 garlic cloves, minced
  • 1 Tbsp fresh thyme leaves, chopped
  • 1 Tbsp fresh rosemary leaves, chopped
  • 1 Tbsp fresh flat leaf parsley, chopped
  • 1.5 tsp fennel seeds
  • 1 cup sweet vermouth
  • 4 Tbsp olive oil (divided)
  • 4 boneless, skinless chicken breasts
  • Himalayan salt
  • 1 Tbsp basic GF flour mix
  • 1/2 cup chicken stock (Swanson makes a GF version)
  • 2-3 small tomatoes, diced
  • 10-12 green olives
  • 2 cups broccoli, chopped into bite sized pieces
  1. In a large bowl, combine onion, garlic, herbs, fennel seeds, vermouth, and half the olive oil.
  2. Add chicken breasts and marinade for 2-3 hours in the fridge.
  3. Take the chicken breasts out of the marinade, wiping off as much of the herbs as you can.
  4. Season with salt and set aside.
  5. Preheat the oven to 400F.
  6. In a large skillet, add the remaining 2 Tbsp of olive oil. Heat well.
  7. Add chicken breasts and cook until browned on both sides, but not cooked all the way through – 2-3 minutes per side.
  8. Remove from the skillet and put on a plate.
  9. Add flour to the pan and stir it in with the oil. Add half of the marinade, scraping the bottom of the pan with a spatula.
  10. Cook on high until the sauce thickens (about 2 minutes) then reduce to medium heat.
  11. Add the rest of the marinade and stir in the chicken stock.
  12. Put chicken breasts back in, the tomatoes, green olives and broccoli.
  13. Bring to a boil then move it to preheated oven.
  14. Cook uncovered in the oven for 25 minutes.
  15. Serve with a side of rice or baby red potatoes.
* If you don’t have sweet vermouth, you can use white wine[br][br]** If you don’t need this to be GF, you can use regular white flour and chicken broth


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Crockpot Buffalo Chicken Salad

Whether the weather is warm or cold out, this Buffalo Chicken recipe is perfect in both worlds!  Eat this buffalo chicken hot during those cold winter months… or eat it all cold in the summer.


  • 3 Chicken breasts
  • 1/2 cup ketchup
  • 2 Tbsp Frank’s Red Hot
  • 3 Tbsp soy sauce (or coconut aminos if GF is needed)
  • 1 Tbsp brown sugar
  • 1 Tbsp Worcestershire sauce (Lea & Perrins is GF)
  • 1 Tbsp minced garlic
  • 1 head romaine lettuce
  • 1 can black beans, rinsed
  • 1 can corn, rinsed
  • 1 Avocado
  • 1 ½ cups Non-fat Greek Yogurt
  • 1 packet Hidden Valley Ranch Greek Yogurt Seasoning (I will be working on a MUCH healthier substitute for this very soon!!)greek-yogurt-dips


  • Place chicken breasts, hot sauce and garlic in crock pot. Cook on high for 3 hours or low for 5.
  • Combine Greek yogurt with Ranch Seasoning packet.
  • When chicken is cooked, shred it and fill red container ¾ of the way full with it.  Fill the rest of the container with Greek yogurt dressing.
  • Assemble by adding 1-2 cups of shredded romaine lettuce to a plate, place chicken mixture on top, followed by 1/4 cup each of the black beans and corn, and 3 oz of avocado slices (1/4 medium avocado).

For 21 Day Fix, each serving = 1 red, 1 yellow, 1 blue, 1 tsp

For P90X, each serving = 1 protein, 1 carb, 1 fat, 1 condiment

Blackened Flounder

blackened flounderBLACKENED FLOUNDER

Let’s be honest, when we’re trying to eat healthy, we’re gonna see a ton of chicken on the menu.  And why not?  It’s quick, it’s relatively easy, and it takes on a whole host of flavors making it pretty versatile.  Well, we can’t forget about fish either!  Fish is the other white meat, in my opinion, and this blackened flounder will remind you that eating clean doesn’t mean eating boring!
  • 1 Tbsp chili powder
  • 1 Tbsp cumin
  • 1/2 tsp smoked paprika
  • 1/4 tsp onion powder
  • Pinch of oregano
  • Zest of 1 lime
  • 4 flounder filets (or other white fish filet of your choice – we use frozen)
  • 3 cloves garlic, minced
  • 1 cup frozen corn kernels, thawed
  • 1 small red onion, diced
  • 1 red bell pepper, diced
  • 1 can black beans, drained and rinsed
  • 2 cups cooked cilantro lime rice

OPTIONAL SIDES: Fresh cilantro, diced avocado, shredded lettuce, shredded purple cabbage, lime wedges, diced tomatoes, shredded cheese, sour cream


  1. Combine spices in a small dish. Sprinkle seasonings over flounder filets, season with salt and pepper, then rub the spices into the fish.
  2. Heat a large skillet to medium high heat with a drizzle of olive oil. Add minced garlic and saute for about 20 seconds, then add in your flounder filets. Don’t overcrowd the pan with too many filets at once. Allow fish to sear well –  cooking for 2-3 minutes, then flip and cook another 2 minutes or so. Check to be sure fish is completely cooked. Fish will be completely white and flaky throughout. Remove to plate and repeat with additional fish filets. Sprinkle seared fish with lime zest.
  3. Add a drizzle of olive oil, corn, red onion and red bell pepper to the same skillet. Cook for 1-2 minutes without stirring to allow them to roast and sear. Then stir and let them cook again another couple minutes until vegetables are tender and caramelized.
  4. Add in drained and rinsed black beans and heat for 1 minute.


Add 1/3 to 1/2 cup cilantro lime rice to a bowl and top with the corn mixture, pieces of blackened fish, and any toppings you desire.