Healthy and Delicious

Make Healthy Easy With These Whole-Food Recipes From Fresh Or Bust Blogger Bernie Jensen

Start the New Year right with these healthy recipes from Bernie Jensen, a functional nutritionist and blogger in Parker. Find her at FreshOrBust.com.

Sweet Potato & Zucchini Hash Cakes

Servings 4 cakes


  • 1 heaping cup shredded sweet potato

  • 1 heaping cup shredded zucchini

  • 1 egg, whisked

  • 1 tablespoon coconut flour

  • 1 teaspoon garlic powder

  • 1/2 teaspoon cumin

  • 1/2 teaspoon paprika

  • 1 teaspoon dried rosemary leaves or 1/2 teaspoon rosemary powder

  • 1/2 teaspoon fine sea salt

  • 1/4 teaspoon pepper

  • 4 tablespoons Coconut oil, divided (could also use ghee or avocado oil)

  • 2 pinches coarse sea salt to sprinkle on top for serving


  1. In a medium sized bowl mix together the heaping cups of sweet potato, zucchini and whisked egg.

  2. Add coconut flour, garlic powder, cumin, paprika, rosemary, salt and pepper and mix well. Divide into 4 equal parts.

  3. Heat a cast iron or nonstick skillet on medium high heat. Once hot, add 2 tablespoons coconut oil and allow cooking fat to melt before adding sweet potato & zucchini mixture.

  4. One by one shape a cake between your palms with the mixture and add to pan.

  5. Cook each hash cake for 3-4 minutes until edges are golden brown and it doesn't fall apart when you go to flip it. Flip and cook until golden brown on bottom.

  6. Serve with a pinch of sea salt sprinkled on top of each hash cake. These pair perfectly with sausage, bacon, eggs, avocado, or whatever else you like.

Healthy Spaghetti & Meat Sauce

Servings 4 people


  • 1 Medium Spaghetti squash

  • 1 Pound Grass-Fed Ground Beef

  • 1 Medium Yellow onion, diced

  • 4 Cloves garlic minced

  • 2 Tablespoons Coconut oil or other cooking fat

  • 1 14.5 oz can Diced tomatoes 

  • 1 15 oz can Tomato sauce

  • 2 Tablespoons Fresh basil, finely chopped and divided

  • 2 Tablespoons Fresh parsley, finely chopped

  • 1 Teaspoon Dried Oregano

  • 1-2 Teaspoons fine sea salt divided

  • 1 Teaspoon Black Pepper


Spaghetti Squash

  1. Preheat the oven to 425 degrees. Cut the spaghetti squash in half, scoop out the seeds with a spoon and place inside down on a baking tray. 

  2. Cook for 20-30 minutes or until you can push down easily in the middle of the squash.

  3. After removing from the oven flip the squash over to let it cool before scooping it. Using a fork, scrape out the squash "noodles".

Meat Sauce

  1. Heat a saucepan on medium high heat. Once hot, add the coconut oil.

  2. When the oil is melted add the onions and a pinch of sea sal and cook for 2 minutes.

  3. Add the garlic and stir to incorporate. Cook until garlic becomes fragrant.

  4. Add the ground beef, 1 teaspoon of salt, 1 teaspoon of pepper and stir, breaking up the meat into smaller pieces as it cooks. Cook until there is no pink left in the meat, about 10 minutes.

  5. Add diced tomatoes, tomato sauce, oregano and salt to taste. Bring the sauce to a boil then reduce the heat and allow to simmer for at least 10 minutes.

  6. Right before serving turn off the heat and add 1 1/2 tablespoons basil and parsley.

  7. Serve over spaghetti squash.

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