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  • Writer's picturegigi gregg

Foodtopia Cookbook - Lunch & Dinner Edition

One of the best actions we can take to achieve optimal health and wellness is to pay close attention to how we fuel our bodies. Cooking healthy meals is a great starting point.

Foodtopia = The feeling you get when your food is simply delicious.

"Now is an important time to eat healthy and cook with our immediate family. Here is the Foodtopia Cookbook to help you enjoy family time cooking and baking. Tag me in social media when you try any one of these fabulous foodtopia recipes. Be well... eat well." - Gigi Gregg @bygigigregg

A healthy lunch and dinner may seem unobtainable sometimes due to our hectic lifestyle. Remember to pause the chaos to take care of yourself every day with a healthy lunch and dinner. Here are a few healthy options to cure your mid day hunger and end your day by cooking up a quick delicious nutritious culinary masterpiece. .

Lunch & Dinner Recipes

Buffalo Chicken Wings In "Peanut Sauce"

Makes 2 Servings


1½ lbs chicken wings

2 tbsp almond butter

¼ cup hot pepper sauce

1 - 2 tbsp tamari sauce

2 tsp olive oil

¼ tsp sea salt (optional)

Pepper to taste


Preheat oven to 375° F.

Line a rimmed baking sheet with parchment paper and spread wings out evenly. Sprinkle salt and pepper over wings. Bake for 20 minutes.

Meanwhile, soften almond butter in a small saucepan over medium heat. Stir occasionally.

When soft, stir in hot pepper sauce, tamari sauce, olive oil, and sea salt (if desired). If sauce gets too thick, add a bit of hot water.

After 20 minutes of cooking, remove wings from oven. Turn and brush each wing with sauce. Return to oven for 10 more minutes.

Turn each wing, baste with sauce, and return to oven for 10 additional minutes (or until completely cooked).


Rosemary Chicken & Mushroom Glaze

Makes 2 Servings


4 boneless, skinless chicken breasts (4-6 oz each)

Sea salt (optional) and freshly ground black pepper to taste

4 tbsp coconut oil, divided

2 cloves garlic, minced

2 tsp fresh rosemary leaves or 2 tsp dried rosemary

2 tsp hazelnuts, chopped

10 white button or cremini mushrooms, sliced


Season chicken breasts with sea salt (optional) and black pepper.

Heat a large skillet over medium heat. Add 1 tbsp coconut oil when pan is hot. Add chicken breasts and cook until there is no pink in the center and set aside.

In a different heated pan add remaining coconut oil. When pan is hot, add rosemary, hazelnuts, and garlic. Simmer together for 5 minutes. Add mushrooms and cook for another 5 minutes, or until mushrooms are browned. Season with sea salt and black pepper if desired.

Pour mushroom mixture over chicken and heat through. When hot serve.


Grilled Shrimp & Veggies On A Stick

Makes 2 Servings


3/4 lb shrimp, peeled and deveined

Juice of 1 lime

2 tsp minced garlic

Freshly ground black pepper

1 medium zucchini, sliced into 1" pieces

2 cups button mushrooms

1 red bell pepper, sliced into 2" pieces

1 green bell pepper, sliced into 2" pieces

1 red onion, cut into eighths

4 cloves garlic, minced

3 tbsp olive oil

Wooden skewers (soaked in cold water for 15 minutes to prevent burning)


Soak wooden skewers (at least 15 minutes).

Peel shrimp and put in medium bowl and toss with minced garlic. Add lime juice and season with pepper. Set aside for five minutes.

Wash and chop vegetables. Prepare grill.

Add vegetables and garlic to the shrimp, and add olive oil. Toss. Stack veggies and shrimp onto skewers and grill until fully cooked.


Turkey Vegetable Meatballs

Makes 2 Servings


1 lb ground turkey or chicken

2 medium carrots (or a handful of baby carrots)

1 red or green bell pepper

5 large mushrooms

Handful of fresh parsley

½ yellow onion

1 clove garlic

3 tbsp ground chia seeds

2 tsp granulated garlic

2 tbsp Italian seasoning

½ tsp freshly ground black pepper


Preheat oven to 350℉.

Combine carrots, bell pepper, mushrooms, parsley, onion, garlic, chia seeds and seasonings in a food processor and blend until well chopped.

Empty the food processor into a large bowl, add the ground turkey and mix together completely.

Form meatballs and place on a non-greased baking sheet (about 1 1/2" - 2" each). Bake for about 25 minutes, or until completely cooked.


Ginger Beef and Broccoli

Makes 2 Servings


2 tbsp coconut oil

2 cloves of garlic, minced

1 lb petite sirloin steak, cut into very thin strips

2 tbsp lemon juice

1 tbsp ground chia seeds

2 tsp freshly grated ginger

2 tsp freshly ground black pepper

½ tsp red pepper flakes

¼ to ½ cup organic, low sodium chicken broth

2 cups broccoli, cut into florets

2 cups carrots, thinly sliced

1 cup celery, thinly sliced

1 green onion, thinly sliced

2 tbsp sesame seeds (garnish)


Heat the 1 tbsp coconut oil and garlic in a large skillet over medium-high heat. Add the sliced beef and 1/4 tsp sea salt, and brown. Remove beef from pan to a side dish, and get rid of excess juice left in pan.

In a small bowl mix lemon juice, chia seeds, ginger, pepper and red pepper flakes with 1/4 cup broth.

Heat pan again over medium heat. Add 1 tbsp coconut oil when pan is hot.

Add broccoli, carrots and celery to pan. Pour liquid ingredients on top and toss to coat. Cook over medium heat until broccoli is tender. Return the beef to the pan and add the green onions. Add the extra chicken broth if preferred.

Stir beef in until it's coated with sauce, and let simmer for a few minutes until beef warmed through. Sprinkle sesame seeds on top and serve.


Slow Cooked Crock Pot Pork Loin

Makes 2 Servings


1½ lbs pork loin

1 (16 oz) can tomato sauce

2 medium (6"- 8") zucchini, sliced

1 head cauliflower, separated into medium florets

1-2 tbsp dried basil

¼ tsp freshly ground black pepper

½ tsp sea salt (optional)


Add all of the ingredients to a large crock pot.

Cook on high for 6-7 hours.


Dijon Almond Crusted Salmon

Makes 2 Servings


3/4 lb salmon fillets, skin on

½ cup almond meal

½ tsp ground coriander

½ tsp ground cumin

Sea salt and freshly ground black pepper

¼ cup Dijon mustard

2 tsp coconut oil


Preheat the oven to 350° F.

Combine almond meal, coriander and cumin in a small bowl.

Season salmon with salt and pepper. Brush on Dijon mustard to coat each piece. Coat each fillet with the almond meal mixture (both sides).

Place fish skin side down on a broiler pan, greased lightly with coconut oil.

Bake for 12-15 minutes, or until salmon flakes easily with a fork.


Balsamic Asparagus & Steak Salad

Makes 4 Servings


1 lb flank steak

1 lb asparagus, ends trimmed

1 tbsp red onion, minced

1 tbsp extra virgin olive oil

4 tsp balsamic vinegar

1 clove garlic, minced

Sea salt, to taste (optional)

Freshly ground black pepper, to taste


Bring a medium pot of water to boil. Add asparagus and boil 3 min. Drain and rinse under cold water immediately. Dry thoroughly.

Heat a grill until hot. Cut flank steak into 4 steaks, trimming away excess fat (if desired). Season with salt and pepper. Place on grill. Grill for 4 to 5 minutes per side. Leave medium rare to rare.

Once steak is cooked, set aside and let rest about 10 minute, then cut each piece into strips.

Mix all other ingredients together.  Toss asparagus with balsamic mixture and arrange on plate. Top with steak slices.

Serve chilled or at room temperature.


Super Fast Chili

Makes 4 Servings


1 lb ground beef or ground turkey, organic and grass fed preferred

2 cans black beans, rinsed and drained (15 oz each)

2 cans tomato sauce (8 oz each)

1 jar of medium or hot, chunky salsa

1 tbsp chili powder

½ cup frozen corn


Cook beef or turkey on medium-high heat in a big pot until browned. Drain excess fat.

Mash one can of black beans and add, along with all other ingredients, to the pot.

Cook on medium until for about 30 minutes. Serve.


Chicken with Lentils & Artichoke Hearts

Makes 4 Servings


1 tbsp extra virgin olive oil

4 garlic cloves, minced

½ red onion, chopped

1 can diced tomatoes with Italian seasoning, not drained (14.5 oz)

1 can lentils, rinsed and drained

Oil spray

1 lb chicken breasts, skinless, boneless (4 oz each)

Sea salt

Freshly ground black pepper

1 jar marinated, quartered artichoke hearts (6.5 oz)

3/4 cup feta cheese, crumbled


Place a large nonstick skillet over medium heat; when hot, add oil, garlic and onion. Cook, stirring gently, about 2 minutes, until slightly softened. Add tomatoes and lentils and gently simmer.

While lentils cook, place medium nonstick skillet over medium-high heat. When hot, coat with cooking spray. (If using a gas stove, remove the pan from the burner just long enough to spray away from flame.) Add chicken and season lightly with salt and pepper. Cook 5 to 6 minutes on each side, or until cooked through. Remove from heat.

Gently (as not to break) stir in artichoke hearts and sprinkle feta over lentil mixture. Cover pan and cook 2 minutes to soften cheese.

Place ½ cup lentil mixture on each plate; top with a chicken breast and another ½ cup lentil mixture.


Balsamic & Sweet Onion Pot Roast

Makes 6 Servings


1½ lbs top round beef (London Broil), trimmed of all visible fat

¼ tsp salt

¼ tsp pepper

¼ tsp paprika

¼ tsp garlic powder

1 tsp coconut oil

1 large sweet onion

½ cup water

¼ cup tomato sauce

¼ cup balsamic vinegar


Season beef on both sides with salt, pepper, paprika and garlic powder.

Heat coconut oil in a large nonstick skillet until hot; brown beef on both sides.

Cut onion into thick slices and separate into rings. Place onion rings in bottom of

slow cooker crock; lay the beef on top.

Stir together water, tomato sauce and vinegar; pour over meat. Cover; cook on low 6-8 hours.

Remove meat from the cooker. Slice thinly; serve topped with onion rings and sauce.


Cauliflower Shepherd's Pie

Makes 6 Servings


1½ lbs lean ground turkey or chicken

½ onion, chopped

2 tbsp garlic

1 tsp cayenne pepper

1½ cans tomato sauce (4 oz each)

5 cups frozen vegetables

3 eggs

2 lbs cauliflower

1 tbsp garlic powder

Salt and Pepper


Preheat oven to 375° F.

Brown meat in a pan with the onion, garlic and cayenne pepper. Once browned drain extra fat and then add tomato sauce.

Place half of the mixture in the bottom of a casserole dish. Add the frozen vegetables as the next layer and then the rest of the meat mixture. Whisk the eggs and pour on top.

Chop cauliflower into florets. Using a large pot add water and let it come to a boil. Once the water is boiling add the cauliflower and let it cook until soft, for about 10 minutes. Drain the water then puree cauliflower using a hand blender. Add the garlic powder, salt and pepper then spread the cauliflower over the top of the meat mixture.

Bake for about 30 minutes or until golden brown.


Lemon Basil Pork Chops

Makes 4 Servings


Olive oil cooking spray

3 tbsp chopped basil

3 tbsp chopped parsley

1 garlic clove, crushed

1 tsp grated lemon zest

1 tsp olive oil

4 rib or loin pork chops, each about 1 inch thick

Sea salt and freshly ground pepper to taste


Prepare grill. Lightly coat the grill rack with olive oil cooking spray.

In a small bowl, mix together the basil, parsley, garlic, lemon zest and olive oil. Set 1 tbsp of seasoning mix aside. Coat the pork chops with the seasoning mix, pressing it into the meat on both sides.

Grill the chops for 12 to 14 minutes, turning the meat several times until it is cooked through and tender. Sprinkle the reserved tbsp of seasoning on the chops, and add salt and pepper to taste.

Serve the pork chops with your favorite vegetables.

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