curry spice* roasted sweet potatoes

*or whatever spice you want

This recipe is the definition of delicious and nutritious (check the dictionary… you’ll see it there). So simple and quick, it makes a great addition to any meal–or a great snack! Sweet potatoes are a powerhouse food, rich in anti-oxidants and anti-inflammatory compounds, as well as vitamin A, vitamin C, manganese, copper, and other essential nutrients. This recipe is a simple, no-fuss dish that you can easily switch up to suit your tastes!


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sweet potatoes are done… and ’bout to be gone

Curry Spice* Roasted Sweet Potatoes

  • Servings: 4
  • Difficulty: easy
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Simple roasted sweet potato recipe with loads of wiggle room to make just the way you like it.


  • 3 small-to-medium sweet potatoes or 2 large ones
  • 3 TBS olive oil
  • 1/2 tbs curry powder (or adjust to taste)
  • 1/2 tsp sea salt (or adjust to taste)


  1. Preheat oven to 450 degrees.
  2. Peel and cut sweet potatoes into roughly 1/2 inch cubes.
  3. Transfer to rimmed baking sheet and drizzle generously with olive oil. Gently toss sweet potatoes in pan until coated with olive oil.
  4. Sprinkle generously with curry powder to taste. Alternately, try any combination of garlic powder, onion powder, cumin… or go sweet with cinnamon & a dash of nutmeg!
  5. Sprinkle sea salt to taste (this is my favorite kind).
  6. Bake on center rack for 20-24 minutes. Stir sweet potatoes halfway to ensure they don’t get stuck to the pan–because that would be sad.

amazing breakfast cookies. (gluten-free)

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The best thing to come out of my kitchen yet – and my first attempt at improv baking. yep.. I’d say it’s a success.

I literally can’t call them anything else. These cookies are just as delicious as they are nourishing for you – protein packed, full of all the goodness that you need to keep going in the morning. (Flax, chia, and hemp seeds supply essential fatty acids & amino acids. Dark chocolate for antioxidants and deliciousness.) But they’re like dessert. I almost didn’t take enough photos because I kept eating them. So let me cut to the chase – here is the recipe for the most delicious, amazing breakfast cookies I’ve ever eaten.

Amazing Breakfast Cookies

  • Servings: makes about 3 dozen cookies
  • Difficulty: easy
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Protein and nutrient packed cookies that are just slightly sweet and full of flavor.


  • 3 eggs
  • 2 tbs coconut milk
  • 2 ripe bananas, mashed
  • ½ tbs vanilla extract
  • 3 tbs coconut oil, warmed to melt
  • ½ c almond butter
  • 3 tbs raw honey
  • 1 c oat flour
  • ½ tsp sea salt
  • 1 tsp baking powder
  • 2 tsp cinnamon
  • ½ tsp ground cardamom
  • a pinch of nutmeg
  • 4 c rolled oats
  • ¼ c chia seeds
  • ¼ c hulled hemp seeds
  • ¼ c ground flax seeds
  • 1½ c dark chocolate chips/chunks (the darker, the better)
  • ½ c chopped walnuts


  1. Preheat oven to 375 degrees.
  2. In a large mixing bowl, beat eggs with coconut milk until frothy.
  3. Add mashed bananas, vanilla extract, coconut oil, almond butter, and honey. Beat until well-blended, being careful not to over-beat.
  4. In a medium bowl, whisk together oat flour, sea salt, baking powder, and spices.
  5. Slowly add dry ingredients into wet mixture, stirring with each addition. Add seeds, oats, walnuts, and dark chocolate, and mix well. (If mixture seems too dry, add a little coconut milk. If too wet, slowly add more oats. It should be a little wet, but not runny.)
  6. Spoon dough balls onto greased baking sheet and bake for 12-15 minutes, until edges are just starting to brown.

There you have it. Feel free to substitute any other nut butter for the almond butter, and you can sub additional flax or chia for the hemp seeds if you don’t have any on hand. These are gluten free, as long as you use GF labeled ingredients! Refrigerate or freeze extra cookies for later.

Did I mention, these are perfect with coffee?? Good luck eating anything else for breakfast. Enjoy!

fast food.

This is what “fast food” looks like in the Matykiewicz household.

Wild-caught mahi mahi fillets that I bought in the frozen section at Costco, brushed with olive oil and seasoned – and baked according to package directions. I buy plain ones and add my own seasonings so I know what’s in it – plus, it makes life more interesting, since I can switch it up! These have sea salt, coriander, turmeric, garlic & onion powder, and black pepper sprinkled on top. I dropped a little lime essential oil on them, too, just before serving!

Quinoa – sooo easy and full of protein!

Fresh grape tomatoes – no-prep veggie! Wash & serve.

Quick & easy whole food dinner! Prep time was 10 minutes tops, ready to eat in 20-30 minutes.

five minute spaghetti sauce

You heard me right.

Five minute spaghetti sauce.

Homemade… from scratch… using the finest ingredients. In five minutes.

What had happened was… I was going to make spaghetti. I had ground beef (grass-fed goodness!) already made in the fridge from earlier in the week, and we were in a time crunch, and I knew I could quickly and easily whip this up.

I started the pasta (my favorite, super tasty DeBole’s Ancient Grain rice, quinoa, and amaranth pasta. 💕💕💕 See, none of the grocery stores I shop at carried it anymore… and I found it a few days ago. Best day ever. I digress.) … only to realize I didn’t have any spaghetti sauce on hand.

If there’s one thing I’ve learned well, it’s improv cooking.

Not a moment to lose.. Grab the diced tomatoes & the tomato paste in the fridge from last week. Need to add some water… oh, I can use essential oils to flavor this one! I actually don’t often use essential oils when I cook because I love the colors and textures of ground spices. But in this case, essential oils would instantly permeate the sauce with savory notes, which was perfect since I didn’t have time to let spices simmer out their full flavor.

I find there are two secrets to improv cooking. One, don’t be afraid. You can always find a way to fix it if you mess up – Google is your friend. Two, cook with your nose. If it smells good, it will taste good. And with that, I chose oregano, marjoram, rosemary, and basil for my sauce. A drop of each goes in. We’re a garlic family, so now a generous portion of garlic powder and a sprinkle of onion powder into the saucepan. A dash of sea salt to bring out the flavor.. and in goes the ground beef.

You guys. This is heavenly.

I’ll do my best to reiterate the ingredients as a recipe for you here. (I’ll fine tune measurements and make an update to this recipe in due time.) But for now, here is the rough recipe so you can whip up your own five minute pasta sauce. Feel free to sauté a couple minced cloves of garlic & half a chopped onion in place of the powdered versions – if you have more than five minutes!

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Five Minute Pasta Sauce


1 jar diced tomatoes (about 18 oz)

3 tbsp tomato paste

1 cup water

1/2 tbsp garlic powder

1 tsp onion powder

1/2 tsp sea salt

Essential oils

(be sure to use only dōTERRA or other high-quality essential oil suitable for internal use)

1 drop oregano

1 drop marjoram

1 drop rosemary

1 drop basil


Combine ingredients (except water) in saucepan over medium heat. Add water to desired consistency, starting with roughly 1/4 cup. Add cooked ground beef, ground turkey, or other meat if desired. Once sauce is heated throughout, stir in essential oils and serve over pasta.