Sheet Pan Spiced Chicken and Vegetables

One pan meals are pretty much my favorite. They’re simple, efficient, and most importantly, easy to clean up! I also love that ample leftovers are often a result. Plus, the options and flavor varieties are endless.

This recipe is loaded with everything you need: healthy fats, good-quality protein, healthy carbs, green veggies, and herbs/spices. Feel free to tweak the spice ratios to your taste and swap out any of the veggies based on preference or what you have on hand.

Meanwhile, I’ll be making this recipe TODAY on KATU Afternoon Live. I’ll be sure to share the replay link once it’s available, but if you want to tune in live, the show is on from 3-4pm PST.

Cheers and enjoy!


  • 1.5 lb boneless skinless chicken breasts, diced into large chunks
  • 1 yellow onion, diced
  • 2 large carrots, peeled and chopped
  • 1 medium-large sweet potato, peeled and chopped
  • 1 large broccoli crown, chopped into florets
  • 3-4 Tbsp avocado oil
  • 2 Tbsp coconut aminos
  • 1 Tbsp apple cider vinegar
  • 4 cloves garlic, minced
  • 1 Tbsp dried oregano
  • 1 tsp smoked paprika
  • 1 tsp cumin
  • Pinch of cayenne
  • Sea salt and black pepper, to taste


  1. Preheat oven to 400 degrees F. Line a large baking sheet with parchment paper.
  2. To a large bowl, add the onion, chicken, sweet potato, carrot, and broccoli. In a separate small bowl, whisk together the avocado oil, coconut aminos, apple cider vinegar, garlic, oregano, smoked paprika, cumin, cayenne, sea salt, and pepper. Pour mixture over chicken and veggies and stir well to coat.
  3. Pour chicken and veggie mixture onto prepared sheet pan and spread out in an even layer.
  4. *Bake in preheated oven for 35-40 minutes or until chicken is cooked through and sweet potatoes are fork tender. *Note if chicken is done before the vegetables (mainly the carrots and sweet potatoes), feel free to remove what’s done from the sheet pan and set aside while veggies finishing cooking.

Yields: ~4 servings


Citrus Herb Chicken & Veggie Bowl

Mark this as another delicious one-pan meal to add to your list of easy, healthy recipes. It’s a great go-to anytime, but especially on a busy day. One pan, a complete meal, reasonable number of ingredients, and lots of flavor. The citrus herb marinade really works its magic and takes this dish to the next level. You can find the marinade online at Thrive Market (get 25% off your first order HERE) or at Whole Foods.

On a separate note, I am so excited for tomorrow because I’m going to see Jim Gaffigan live here in Portland! I can’t wait to laugh a lot, kick back, and spend quality time with Jesse and our close friends (we’re going with another couple). I won’t go into details, but life has been a bit heavy lately, so this comes at the perfect time. For those who don’t know, Jim Gaffigan is a comedian and one I’ve been wanting to catch live for a long time. My opportunity is finally here! Meanwhile, if you need a good laugh, check out some of his clips on YouTube.

Cheers and enjoy!


  • 1 Tbsp grass-fed ghee or other fat of choice
  • 1/2 yellow onion, chopped
  • 2 cloves garlic, minced
  • 2 boneless skinless chicken breasts, diced into 1-inch pieces
  • 1 medium sweet potato, peeled and chopped
  • 1 large broccoli crown, chopped
  • Sea salt and black pepper, to taste
  • 1/4 – 1/3 cup The New Primal Citrus Herb marinade (find HERE and get 25% off your first order)


  1. Melt ghee in a large pan over medium heat. Add the onion and garlic, and sauté for a couple minutes. Then, add the diced chicken and season to taste with sea salt and black pepper. Continue to cook for about 5-6 more minutes, until chicken is nearly done.
  2. Add the sweet potato and stir. Reduce heat to medium-low and cover for 2-3 minutes. Then, add the broccoli and marinade, and more sea salt and/or black pepper, if desired. Cover again and let cook for 5-6 minutes, stirring occasionally.
  3. Check doneness of broccoli and sweet potato, and if need be, let cook a little longer.

Yields: 2 servings


Honey Almond Ginger Halibut


Halibut is my absolute favorite fish. I seriously love it a lot, but seldom buy it since it’s a bit pricy. Lucky for me, it’s been on sale at New Seasons Market lately, and I’ve been taking full advantage of it. I plan to indulge in it at least a couple times more before the sale ends as well.

This recipe is inspired by one of my dearest and most special friends, Heather. A couple years ago, she had us over for dinner and made steelhead with big slices of ginger, dabs of coconut oil, good sea salt, and raw honey. It was cooked on foil over the grill and was so incredible. We all raved about it! I haven’t had that recipe since, but have definitely not forgotten.

I figured something similar would be great with halibut, but decided to do it a little differently, and added a couple touches of my own. The fish is perfectly flaky with a punch of ginger flavor, bit of sweetness, and a delicate crunch of almonds. It’s SO delicious! We ate ours with roasted white sweet potatoes and green beans.

Cheers and enjoy!


  • 2 fresh wild-caught halibut fillets (about 6 oz each)
  • 1 Tbsp melted coconut oil
  • About 1/2 – 1 Tbsp raw honey
  • Pinch of cayenne pepper
  • Sea salt and black pepper to taste
  • 1.5-inch piece fresh ginger, peeled and grated
  • 2-3 Tbsp sliced blanched almonds, coarsely chopped


  1. Preheat oven to 400 degrees F.
  2. Line a small pan or baking sheet with foil or parchment paper, and place halibut fillets on top (skin side down). Sprinkle with a little sea salt and black pepper.
  3. In a small bowl, whisk together the melted coconut oil, raw honey, cayenne and grated ginger. Brush or spoon all of the mixture evenly over each fillet. Add a bit more sea salt and/or black pepper, if desired. Then, sprinkle the almonds on top.
  4. Bake in preheated oven for 10-12 minutes or until fish flakes easily when tested with a fork. If desired, spoon extra glaze mixture (from the pan) over fish before serving.

Yields: 2 servings

Simple Supper Friday: Figgy Bacon Burgers

Figgy bacon burgers.

Sweet, salty, simple. That was my mantra when creating these burgers. Lucky for me, they came out exactly that way. I originally thought about mixing Dijon directly into the burger mixture, but feared it not working out, so used it for garnish instead. I highly recommend serving these with the Dijon, as it complements the entire flavor profile of the burger. Jesse ate macadamia nut mayo on his instead and said it tasted delicious. I didn’t try it, but imagine it’s pretty tasty as well.

In other news, tomorrow is my 28th birthday! Hooray, I love birthdays! I have a lovely day planned for tomorrow, which I’ll recap about on Monday. I’m not sure if I’m going to make myself a cake or not. I’m thinking I might just go for homemade birthday ice cream. It’s less work, and cheaper too. As for the flavor, I’m not exactly sure, but I have a couple new ones in mind.

Another great thing, I only have two weeks of regular classes left (and then finals, of course)! The end is in sight, although there’s still a lot of work to do. I’m not worried about it though because I know I’ll get there. Then, I get to fly home for a wedding shower. Nothing like a little girly time, right? I’m really looking forward to it.

Happy weekend all!


  • 1 lb grass-fed ground beef
  • 4 pieces good quality pork or beef bacon, chopped
  • 2 large dried Turkish figs, finely chopped
  • 1/2 tsp sea salt
  • Pepper to taste
  • Romaine lettuce leaves or spinach, for serving
  • Dijon mustard for serving, optional, but recommended


  1. Heat a medium-sized skillet over medium heat. Add the chopped bacon and cook about 5-7 minutes, or until done. Set pan aside to cool.
  2. Meanwhile, in a large bowl, mix together the beef, sea salt, pepper and fig pieces. Add the bacon pieces in, once cool enough (reserve bacon grease in the pan for cooking the burgers). Mix well and form into four equal-sized patties.
  3. Reheat pan over medium heat. Once hot enough, add the patties and cook about 4 minutes each side (for medium), or until desired done-ness. Alternatively, you can also cook the patties on the grill.
  4. Serve with romaine leaves or spinach and Dijon mustard, if using.

Yields: 4 servings


Simple Supper Friday: Creamy Tomato Soup

Cream of tomato soup with a homemade breakfast sandwich.

The flavor of this soup instantly took me back to childhood. Growing up, I ate a lot of macaroni and tomato soup, made with Campbell’s condensed tomato soup, milk and elbow noodles. If it wasn’t macaroni and tomato, it was plain tomato soup with grilled cheese. It always tasted delicious and was definitely one of my kid comfort foods.

It’s funny, because my sisters and cousins all agreed that our Grandma Reilly’s macaroni and tomato soup tasted the best, but we didn’t know what tasted so special about it, other than the fact that it had really soft, overly-cooked noodles. Well, a few years back at a family get-together (probably Christmas or something), we told grandma that her soup always tasted better than anybody else’s and asked what her secret was. She replied, “I make it just like everybody else — a can of Campbell’s tomato soup, milk, macaroni and a little oleo,” (but it sounded she said a lil oleo).

We all laughed hysterically at the last ingredient and the fact that grandma said it as if we all knew to put oleo in the soup. You’d have to be part of my family to truly understand the humor in this, I suppose. My grandma always used the word oleo for margarine and butter, and I’m sure she’s not the only one!

I wanted to add some protein to the meal, but didn’t want to add any meat to the soup to take away from its pure flavor, so decided to make one of my breakfast sandwiches for the side. I whipped up some almond flour biscuits, fried an egg in grass-fed butter and sliced some avocado. Wham, bam breakfast sandwich made!

Fresh almond flour biscuits out of the oven. This is my go-to biscuit recipe. Today, I even used fresh ground almond flour.


  • 1 28 oz can organic diced tomatoes (this brand is really good!)
  • 1/2 cup full-fat coconut milk (I recommend this one or this one)
  • 2 Tbsp grass-fed butter or ghee
  • 1/2 tsp sea salt
  • Pepper to taste
  • Chopped fresh basil for garnish, optional


  1. Pour the tomatoes into a large saucepan over medium heat. Add the butter, sea salt and pepper, and stir for a few minutes.
  2. Once the butter is melted and the tomatoes are heated through, stir in the coconut milk. Once incorporated, pour the entire mixture into the blender and blend on high for a couple minutes or until smooth.
  3. Pour the soup back into the pot to stay warm. Serve with chopped basil, if using and a breakfast sandwich. Make sure to dunk your sandwich in the soup too. It’s divine!

Mmm ... meal perfection.

Simple Supper Friday: Tomato Fennel Soup

Tomato fennel soup. My favorite part? The big chunks of beef stew meat. The more, the better! We ate our soup on top of mashed squash. Extra hearty!

It’s that time again … pull out your slow cooker! Wahoo, I love slow cooker meals. It makes dinnertime such a pinch. Seriously, I don’t know what I’d do without mine. If you don’t have one, I strongly suggest getting one. They’re super affordable and worth every penny.

Initially, I wasn’t too sure about this soup, but then it grew on me. To be honest, it tastes even better the next day because the flavors develop a lot more. This soup is great straight up, but if you want to bulk it up even more, you can eat it on top of mashed squash like Jesse and I did. It was actually really tasty because the squash added a nice sweetness to the soup. Plus, we pretty much love squash with everything. We used a red kuri — one of my newfound favorites. I don’t know why I never bought this kind before. The flavor reminds me of a buttercup and it’s so, so good! Again though, this is totally optional. You’ll see it served over squash in the photos (I had to take photos indoors again — not my favorite).


  • 2 lb grass-fed beef stew meat
  • 1 fennel bulb, chopped
  • 1 – 28oz can diced tomatoes (I used 1-quart of my mom’s canned tomatoes she sent me)
  • 2 cups chicken or beef bone broth (or decent store bought broth/stock)
  • 1 Tbsp ghee
  • 2 cups frozen kale (or fresh)
  • 3 cloves garlic
  • 1 tsp ground fennel
  • 1 tsp ground sage
  • 2 tsp dried thyme
  • 1 tsp dried marjoram
  • 1/2 tsp onion powder
  • 1/4 – 1/2 tsp cayenne (stick with 1/4 if you don’t like things really spicy)
  • Sea salt and pepper to taste
  • Flat-leaf parsley for garnishing, optional
My mom’s tomatoes. Secret ingredient: love.
TIme to dish it up!


  1. Add chopped fennel to the slow cooker and top with remaining ingredients, except for the kale and parsley if using.
  2. Set slow cooker to low for 7-8 hours or high for 4-6.
  3. Once done or nearly done, stir in the kale. Stir until kale is thawed if using frozen or softened if using fresh. Serve with parsley garnished on top, if using. Optional to serve on top of mashed squash of choice.
A hearty meal for those chilly, blustery fall days.