Categories
Apps/Snacks/Treats Breakfast Uncategorized

Very Berry Chia Seed Pudding

Looking for something to eat for breakfast that doesn’t include eggs or grains? This is the perfect, healthy indulgence filled with omega-3 fats, protein and antioxidants from the berries.
Makes approximately 4 large servings (1 cup to 1.5 cups) or 8 small 1/2 cup servings

Ingredients

  • cup of Chia Seeds
  • 1 – 13.5 oz. can of coconut milk (I like the Trader Joe’s brand because it has NO fillers or preservatives which is very hard to find!)  

 

  • 2 1/2 cups unsweetened almond milk
  • 2 tsp of pure vanilla extract
  • mixed berries (fresh or frozen) 
  • protein powder of choice (optional). I used Paleo Protein Egg White powder 
  • Toppings of choice – I used mixed nuts and seeds, more berries and a drizzle of almond butter.

Instructions

  1. In a large bowl, add chia seeds, coconut/almond milk, protein powder (if using) and vanilla and mix together until all ingredients are fully incorporated and there are no clumps of chia seeds.
  2. Divide into mason jars or other containers with a tight-fitting lid and shake well.
  3. Leave in your fridge for about 30 minutes to an hour until set. (I usually leave it overnight).
  4. Serve with the toppings of your choice. You can enjoy it cold or heated up 🙂
Categories
Sides Uncategorized

Herb Roasted Cauliflower

Looking for a healthier side dish for Thanksgiving? Or just a great recipe for any time of year? This is a super simple recipe that’s sure to please 🙂

Ingredients:

  • 1 large head cauliflower, cut into bite-sized florets
  • 1  onion or shallot, diced 
  • 1/4 cup green onions
  • 2 cloves garlic (minced)
  • 1/4 cup olive oil 
  • 1/2 tsp herbed poultry seasoning
  • 1/2 tsp dried thyme
  • 1/2 tsp ground sage
  • 1 tsp sea salt 
  • 1/4 tsp black pepper

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Instructions:

  1. Preheat the oven to 450°F. Line a baking sheet with foil and spread a Tbsp of olive oil over the pan to keep from sticking. 
  2. In a large bowl, combine the cauliflower, onions, and garlic. Toss with olive oil, herbed poultry seasoning, sage, thyme, sea salt, and black pepper.
  3. Spread the mixture in a single layer on the lined baking sheet. Roast in the oven for about 15 minutes or until cauliflower begins to brown. 
Recipe adapted from www.wholesomeyum.com

 

 

Categories
Apps/Snacks/Treats Breakfast Uncategorized

Pumpkin Chia Seed Pudding

Ingredients:

  • 1 cup unsweetened almond milk or other non-dairy milk
  • 1/2 cup unsweetened, full-fat coconut milk (Trader Joe’s has one with no fillers or gums!)
  • 3/4 cup pumpkin puree (not pumpkin pie filling!)
  • 4 pitted dates, if desired
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/8 teaspoon sea salt
  • 1/3 cup chia seeds

Instructions:

  1. Place the almond milk, coconut milk, pumpkin puree, dates , cinnamon, nutmeg  and salt in a blender. Blend on high until smooth.
  2. Once blended, add the chia seeds and mixx well with a spatula.
  3. Top with pomegranate seeds or other toppings of choice (berries, unsweetened coconut flakes, sprinkle of cinnamon or pumpkin pie spice, pepitas, nuts, cacao nibs, etc.)
  4. Divide mixture into 4 mason jars and place in the refrigerator for an easy, on-the-go breakfast!

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Categories
Apps/Snacks/Treats Breakfast Uncategorized

Winter Squash Breakfast Bowl

Makes 1 Bowl 

What?!? Squash for breakfast?! The sweetness of winter squash combined with various textures makes this dish a satisfying way to start the day.

Ingredients:

  • Acorn Squash (can also use butternut squash, pumpkin, sweet potatoes, etc)
  • 1 Tbsp Coconut Oil
  • 1 Can Full-Fat Coconut Milk (can also use almond, cashew, or other non-dairy alternatives) *I used about 1/4 cup and saved the rest for later
  • Dash Cinnamon
  • Toppings of Choice (I used the following today)
    • unsweetened coconut flakes
    • raw walnut halves
    • raw cashews
    • raw sunflower seeds
    • hemp seeds
    • frozen mixed berries

Instructions:

  1. Preheat oven to 375ºF
  2. Carefully cut squash in half and scoop out the seeds (can also roast the seeds for a healthy snack!)
  3. Place about 1 Tbsp of coconut oil in each half and place on a baking sheet
  4. Bake for about 25-35 minutes depending on your oven (squash should be very tender and skin should start to wrinkle)
  5. Once squash cools, scoop out the flesh (can place in refrigerator for later and reheat in the morning or make bowl immediately)
  6. Mash squash with a fork and add desired toppings, non-dairy milk, and a sprinkle of cinnamon
  7. Enjoy!

 

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Categories
Apps/Snacks/Treats Sides Uncategorized

Sweet & Savory Roasted Carrots

So I am not much of a “cooked carrot” person but this recipe may have changed my mind! I found the recipe and adapted it a bit HollywoodHomestead.com. 

These root vegetables are sweet and make the perfect fall treat (I’m a poet and didn’t even know it)!

Ingredients:

  • 1 bunch of colored carrots (I used orange and purple)
  • 1/4 cup ghee/clarified butter/or grass-fed butter (I like Pure Indian Foods ghee)
  • 1 Tbsp cinnamon
  • 1 tsp nutmeg
  • Sea salt (as desired)

Instructions:

  1. Preheat oven to 375ºF.
  2. Wash, scrub and cut carrots into 1 inch sections.
  3. Place in a medium bowl and toss with melted ghee, nutmeg, and sea salt.
  4. Mix well until carrots are fully coated.
  5. Bake at 375 degrees for about 45 minutes.
  6. Enjoy!

 

 

Categories
Apps/Snacks/Treats Entrees

Avocado Chicken Salad

A variation of my avocado egg salad…with chicken! Think of it as guacamole with protein 😉

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Ingredients:

  • 2 avocados
  • 2 cups cooked chicken breast or tenders, chopped
  • Grape tomatoes, chopped in half or quarters
  • ¼ cup chopped fresh cilantro (optional)
  • Juice of 1 lime (keeps avocado from browning)
  • ¼ teaspoon cumin
  • ¼ teaspoon paprika
  • 1/4 teaspoon cayenne pepper
  • Salt and pepper, to taste

Instructions:

  1. Mash avocado well in a medium bowl and then add all other ingredients and mix well.
  2. Enjoy!! How easy is that?!
Categories
Apps/Snacks/Treats Uncategorized

Paleo Chocolate Chip Cookies

Ingredients:

  • 2 ½ cups almond flour (finely ground)
  • ½ tsp sea salt
  • ½ tsp baking soda
  • ½ cup melted virgin coconut oil
  • 1 tsp cinnamon
  • ½ cup local maple syrup
  • 1/2 cup dark chocolate chips (I like Enjoy Life)

Instructions:

  1. Combine all ingredients except the chocolate chips in a large bowl and mix thoroughly
  2. Spread on a baking sheet lined with parchment paper if you want to make cookie bars. You can also make these into individual cookies.
  3. Bake at 375° for about 15 minutes, until edges start to turn golden brown
  4. Let cool for a few minutes and enjoy!!!

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Categories
Apps/Snacks/Treats Breakfast

Grain Free “Cereal”

This week I was getting really sick of eating eggs for breakfast and just wanted cereal! Since I was committed to the Whole30, I told myself to hang tight and stick with the challenge. This was the closest I could get, but it turned out to be a pleasant surprise!!

Ingredients:

  • Chopped cashews
  • Unsweetened coconut flakes
  • Golden raisins
  • Pomegranate seeds
  • Almond milk (or nut milk of choice)

Optional: you can also add sliced fresh fruit such as strawberries, bananas, etc.

 

Categories
Blog Sides Uncategorized

Whole 30 Guest Post & Recipe for Two-Ingredient Whipped Sweet Potatoes

Many of us may have experienced a myriad of questions from family, friends, and coworkers who just don’t understand why anyone would deprive themselves of grains, sugar, alcohol, legumes, etc. for 30 WHOLE DAYS. Critics of the Whole30 state that it’s not healthy to exclude entire food groups, making people at risk for nutrition deficiencies, and a host of other reasons. If you are interested in some of the facts and fallacies behind the Whole30 or Paleo lifestyle, here is a great read from Sustainable Dish that might get you thinking.

My guest post today is from a dear friend who has been on a journey for a healthier and sustainable life. She gives us some insight as to why she chose the Whole30 challenge and one of her favorite recipes.

I decided to commit to a Whole 30 to improve my body image, stop “dieting” and just fuel my body while also hitting the reset button on my health.  I get to eat amazing, delicious whole foods each day.  One of my favorite dishes to make are whipped coconut sweet potatoes.  They are so incredibly delicious, you won’t believe that they are only 2 ingredients. 

Whipped Coconut Sweet Potatoes

Ingredients:

  • 3-4 large sweet potatoes
  • 1 can of organic coconut milk

 Instructions:

  1. Preheat oven to 425°F
  2. Wash and dry 3-4 large sweet potatoes
  3. Puncture each one with a knife
  4. Place all 3 sweet potatoes on a foil lined cookie sheet and roast until very, very soft.  (Usually about 45-60 minutes depending on your oven)
  5. Remove from oven and let sit until cool enough to handle
  6. Once cool, remove and discard the skins
  7. Place the potatoes in a deep mixing bowl
  8. Add ½ can coconut milk and half the fat from the top of the coconut milk (coconut cream)
  9. Mix with a beater until silky smooth
  10. Season with Himalayan sea salt and enjoy!
Categories
Apps/Snacks/Treats Sides Uncategorized

Prosciutto Wrapped Asparagus

INGREDIENTS

  • 1 lb asparagus
  • 1/3 lb prosciutto sliced thin

INSTRUCTIONS

  1. Rinse and cut any bottoms of the asparagus that look tough or undesirable.
  2. Preheat oven to 400°F.
  3. Wrap asparagus spears in a piece of prosciutto and place on foil-lined baking sheet.
  4. Bake at 400°F for 15–20 minutes, or until the prosciutto gets crispy and the asparagus begins to turn golden brown at the tips.
  5. Serve!
Categories
Sides Uncategorized

Cauliflower Rice

INGREDIENTS:

  • 1 large cauliflower (makes 2 large servings, or 4 side dish portions)
  • 1 garlic clove, minced
  • 1 Tbsp olive or coconut oil
  • salt & pepper, to taste

DIRECTIONS:

  1. Rinse cauliflower under cool water and dry well.
  2. Use a food processor to pulse the cauliflower until it is a course texture. If you don’t have a food processor, using a cheese grater or knife to cut the cauliflower to small pieces can work as well.
  3. Heat the oil in a skillet over medium heat.
  4. Sauté garlic for several minutes, or until fragrant.
  5. Add in the cauliflower rice and continue to sauté for 4–5 minutes.
  6. Season with salt and pepper, and serve in place of rice with a stir fry, or as a bed of “cauliflower rice” under your favorite protein (fish, chicken, or other meat or meat alternative of choice).

*Note: Don’t expect cauliflower rice to taste like rice, nor am I against rice in any way. Cauliflower rice gives a lower calorie, grain-free option to your favorite dishes. If you don’t like cauliflower, you probably won’t like cauliflower rice 😉  

Categories
Entrees Uncategorized

Cabbage Enchiladas

INGREDIENTS: 

  • 1 lb. Ground Beef
  • 1 Small Onion, Chopped
  • 1 Clove Garlic or Garlic Powder
  • 1 tsp. sea salt
  • 1 tsp. black pepper
  • ~1 jar (8-10oz.) Enchilada Sauce (or make your own)
  • 1 Medium Head Cabbage

INSTRUCTIONS:

  1. In a large pot, bring 3-4 cups of water to a boil..
  2. Remove leaves from core of the cabbage and place leaves in boiling water.
  3. Reduce heat and cook until leaves are soft and tender.
  4. While cabbage leaves are softening, place ground beef, onion, sea salt and pepper in a medium-sized skillet and cook until beef is cooked through.
  5. Remove from heat and add crushed garlic clove or garlic powder.
  6. Pour a thin layer of enchilada sauce into the bottom of a glass baking dish.
  7. When cabbage leaves are ready, carefully remove one cabbage leaf at a time, fill with beef mixture, roll tightly and place in baking dish.
  8. Cover cabbage rolls with remaining enchilada sauce and bake at 350 degrees F for 20 minutes.
  9. Enjoy!
Categories
Entrees Uncategorized

Italian Sausage Stuffed Peppers

INGREDIENTS

  • 1 pound of ground Italian sausage
  • 2 bell peppers
  • 1 small (8 ounce) can of tomato paste
  • 1 small onion
  • 1 garlic clove
  • 2 tsp dried oregano

INSTRUCTIONS

  1. Preheat oven to 400F.
  2. Cut the tops off peppers and scoop out the seeds.
  3. Cook sausage in a medium skillet until cooked through.
  4. Drain sausage and add onions and garlic until fragrant.
  5. Add tomato paste, garlic, and oregano.
  6. Stuff peppers with the sausage mixture and place in baking pan to prevent spillage. Pour remaining mixture in pan around the peppers.
  7. Bake at 400F degrees for about 20 minutes
  8. Enjoy!
Categories
Entrees Uncategorized

Turkey Zucchini Meatballs

INGREDIENTS

  • 1 lb. ground turkey breast
  • 2 cups grated zucchini
  • 1 small onion, diced
  • 4 tsp dried cilantro
  • 1 clove garlic
  • 1 tsp salt
  • ½ tsp pepper
  • olive oil or coconut oil

INSTRUCTIONS

  1. Preheat oven to 400F.
  2. In a large bowl, mix grated zucchini, onion, cilantro, garlic, salt, and pepper together.
  3. In a foil-lined, greased, 9 x 13 baking pan, scoop ~1 inch meat balls onto pan and drizzle with a small amount of olive oil.
  4. Bake for 20-25 minutes until browned on top.
  5. Serve over zucchini noodles, whole grain pasta, or enjoy as turkey zucchini poppers.
Categories
Entrees Uncategorized

Ground Beef & Summer Squash Stuffed Peppers

Servings: About 5 

Ingredients

  • 5 large bell peppers
  • 1 tbsp coconut oil
  • 1/2 large onion, diced
  • 1 tsp dried oregano
  • 1/2 tsp salt
  • 1 lb. ground turkey
  • 1 large zucchini, halved and diced
  • 3 tbsp tomato paste
  • Freshly ground black pepper, to taste
  • Fresh parsley, for serving

Instructions

  1. Preheat the oven to 350 degrees F. Coat a small baking dish with coconut oil spray. Bring a large pot of water to a boil. Cut the stems and very top of the peppers off, removing the seeds. Place in boiling water for 4-5 minutes. Remove from the water and drain face-down on a paper towel
  2. Heat the coconut oil in a large nonstick pan over medium heat. Add in the onion. Sauté for 3-4 minutes until the onion begins to soften. Stir in the ground turkey, oregano, salt, and pepper and cook until turkey is browned. Add the zucchini to the skillet as the turkey finishes cooking. Cook everything together until the zucchini is soft, and then drain any juices from the pan.
  3. Remove the pan from heat and stir in the tomato paste. Place the peppers upright in the baking dish and spoon the meat mixture into the center of each. Bake for 15 minutes. Serve warm sprinkled with chopped parsley.

Categories
Breakfast Uncategorized

Coconut Waffles with Fresh Berries

INGREDIENTS:

  • 4 eggs
  • ¾ cup almond milk
  • ¼ cup coconut flour
  • 1/2 cup tapioca flour
  • 1 tablespoon pure maple syrup
  • ¼ teaspoon cinnamon
  • 1 teaspoon vanilla extract

INSTRUCTIONS:

  1. Plug in your waffle iron and spray coat with coconut oil or a nonstick cooking spray.

  2. Mix all of the ingredients together and stir until smooth. Allow batter to sit 5 minutes.

  3. Pour about 1/4 cup of batter in the center of the hot waffle iron (batter will be very thin). Repeat until all of the batter is gone.

  4. Serve waffles with fresh or frozen berries, pure maple syrup, or other toppings of choice.
  5. Enjoy!
Categories
Breakfast Uncategorized

Baked Steel Cut Oats with Apples & Coconut

Yields: Approximately 6 servings

INGREDIENTS:

  • 3/4 cup steel cut oatmeal
  • 1/2 cup sliced nuts (I used a combination of cashews, almonds, pistachios, walnuts and pecans)
  • 1/4 cup shredded coconut, unsweetened
  • 1 teaspoon baking powder
  • 1½ teaspoons ground cinnamon
  • ½ teaspoon fine sea salt
  • 1 small apple, diced
  • 2 cups unsweetened almond or coconut milk
  • 1/3 cup maple syrup
  • 1 large egg
  • 3 tablespoons unsalted butter or ghee, melted and cooled slightly
  • 2 teaspoons vanilla extract

  INSTRUCTIONS:

  1. In a small bowl, mix together the oats, the nuts, coconut, baking powder, cinnamon, and sea salt.
  2. In another bowl, whisk together the almond milk, maple syrup, egg, butter, and vanilla. Pour the milk mixture over the oat mixture and stir to combine.
  3. Preheat the oven to 375°F.
  4. Give mixture a good stir and sprinkle apple pieces on top. Pour into an 8-inch square baking dish.
  5. Bake for 55 to 60 minutes depending on your oven but I would definitely advise watching it so it does not brown too quickly. Remove from the oven, and allow to cool for a few minutes before serving.
Categories
Breakfast Uncategorized

Strawberry Rhubarb Chia Seed Pudding

 INGREDIENTS:

  • Chia Pudding Mixture:
  • 3 cups coconut milk (full fat/canned)
  • 3/4 cup chia seeds
  • 1–1/2 teaspoons vanilla
  • Compote Mixture:
  • 5–6 rhubarb stalks
  • 1 to 1–1/2 cups strawberries
  • 2 tablespoons maple syrup
  • 1/4–1/3 cup water
  • top with shredded coconut flakes/cacao nibs

DIRECTIONS:

  1. Mix the first 3 ingredients in a bowl and place in the refrigerator.
  2. Chop up the fruit and add it to a small pot. Cook over medium heat or until rhubarb is tender, about 8 minutes.
  3. Add mixture plus maple and water into a blender and blend until well combined.
  4. Distribute pudding evenly in four glasses and top with strawberry rhubarb compote. Place in refrigerator and allow to chill for up to 1 hour.
  5. Serve topped with shredded coconut flakes, cacao nibs or both!

Adapted from recipe by Dr. Axe