Game Day Oven Baked Crispy Buffalo Chicken Wings


  • 2 pounds chicken wings (organic if possible)
  • 2 tablespoons arrowroot starch
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • ½ tsp salt
  • ¼ cayenne pepper
  • 2 tbsp melted ghee, avocado oil or coconut oil
  • ½ cup hot sauce such as Franks Original

Preheat your oven to 425 degrees. Line a large baking sheet with aluminum foil, then pace a wire rack over the baking sheet.

Mix melted ghee, or oil with the hot sauce and set aside.

Pat wings dry with paper towel to absorb excess water, then place in a large bowl. Sprinkle all over with the arrowroot, garlic and onion powder, salt and red pepper – toss to evenly coat.

Arrange wings on the wire rack and place in the middle rack of the preheated oven.

Bake at 425 degrees for 35 mins, remove from the oven and turn the temperature up to 450 degrees. Dip each wing into the buffalo sauce. Place wings back in the oven.

Continue to bake for 10 mins at 450, remove from the oven and drizzle remaining sauce over the top. Bake 5 more minutes at 450 degrees, then remove and serve hot, with celery, carrots or choice of veggies.

Goat cheese stuffed figs wrapped in bacon

Makes about 24


4 to 6 Nitrate Free smoked bacon slices (2 1/4 to 3 1/2 ounces uncooked)-Coleman brand preferred
12 small ripe figs, halved lengthwise
About 1 tablespoon balsamic vinegar
1/3 cup (about 1 1/2 ounces) crumbled goat cheese ( try herbed goat cheese)


  1. Preheat the oven to 350° F. In a medium heavy skillet, place the bacon slices in a single layer and cook over low to medium-low heat, turning as needed until just beginning to brown. Transfer to a paper towel to drain. Cut each bacon slice into 4 or 6 pieces.
  2. Arrange the figs on a baking sheet, cut sides up. Brush the cut surfaces with balsamic vinegar. Fill with a small crumble of cheese. Place a piece of bacon on each cut side. Bake until the figs are warmed, about 8 minutes. The cheese will not melt but may toast a bit. Serve immediately.

Veggie Skeleton

Kids are always going to have way too much candy on Halloween, so here’s a healthy snack idea for a change. Plus your kids will love helping you assemble this spooky snack!

Head–sliced olives, and hummus in a small bowl Body–celery, bell pepper, mushrooms, cherry or grape tomatoes, cauliflower, broccoli, cucumbers Arrange the veggies on a platter in the shape of a skeleton, top with an appropriately sized bowl of hummus for the head. Position your skeleton however you like!

Take a picture of your final Veggie Skeleton, print it up, then let your kids recreate him with the left-over veggies the next day.

Sweet Potato Fries

1-2 sweet potatoes
Adobo seasoning
Celtic sea salt
Olive or coconut oil


Cut the sweet potatoes lengthwise into small strips. Coat the bottom of the baking sheet with olive oil or melted coconut oil. Coat the potatoes in the adobo seasoning and 1/4 tsp of celtic sea salt. Bake the fries at 425 degrees for about 5-20 minutes or until tender and crispy.

Guacamole Recipe:

One avocado and small organic tomato chopped and mixed with 1/2 tsp Adobo seasoning.

Kale Chips


1 bunch of rinsed kale
1-2 tsp organic coconut oil
1/2 tsp organic Celtic Sea Salt

Remove stems from kale and rip leaves into bite size pieces. Place on cookie sheet. Drizzle with coconut oil and sea salt. Cook in 350 degree oven for 10 minutes until crispy but not burnt. Cool and enjoy!

Chicken Sausage Stuffed Mushrooms

Gluten-free, low carb and can be made dairy-free


  • 1 pound cremini or baby bella mushrooms
  • 1 pound chicken sausage
  • 3 cloves of garlic, minced
  • 1/2 an onion finely diced
  • 8 ounces of organic cream cheese, softened – for dairy free Kite Hill Dairy Free Cream Cheese
  • 1/4 cup of parmesan cheese – for dairy free substitute Braggs Nutritional Yeast
  • Few sprigs of fresh parsley, chopped
  • Salt and pepper to taste

1. De-stem the mushrooms, and finely chop stems.
2. To a skillet add chopped stems, onion, garlic and chicken sausage. Cook until sausage is browned. Take off heat and allow the mixture to cool.
3. Heat the oven to 350 degrees.
4. In a bowl, mix together cream cheese, parmesan cheese (or nutritional yeast) and parsley until smooth.
5. Once the sausage mixture has cooled, add the cream cheese mixture to it and stir until well blended.
6. Place heaping spoonfuls of the mixture into the mushroom caps.
7. Bake for about 30 minutes.
8. Put under the broiler for a few minutes to brown them up.
9. Garnish with chopped parsley!

In this recipe: Mushrooms are a good source of the copper, Vitamins B3 and B5, potassium, phosphorus and iron.

Recipe courtesy of Chris Frisch –
Nutritional Therapy Practitioner at Healthcare Complete