2 Minute Mug Muffin!

Good morning!! I woke up this morning, to snow, crazy! Anyway, that promoted me to fulfill my carb-y craving! What’s better than a muffin? 😊 I was being selfish, so I only wanted to make for one. Mug cakes are perfect for this!!!! (It includes a microwave, I know…just close your eyes 😊)

Cranberry Almond Mug Cake:
Makes 1 large muffin
2 tbsp almond meal
2 tbsp coconut flour
1 egg, beaten
1 tbsp almond milk
1 tsp almond extract
2 tbsp honey
2 tbsp dried cranberries
2 tbsp sliced almonds (optional)

Place all ingredients in a large microwave safe mug. Heat on high for 2 minutes. (This should be enough, if not, microwave another 30 seconds) Let cool for a few minutes. You can enjoy it right in the mug like this:


Or like this: (my preferred method) 😊


Last but not least…smother with some grassfed butter. Mmm!!! ❤️


Paleo Sweet Potato Hash

Hey all!!!!!!! I just got back from vacation & I’m back in action!!!! =) I was thinking about side dish ideas tonight for dinner, something easy…& there were 3 sweet potatoes right there staring at me!!!!!! I’ve made a hash before with them, but this one had some tasty additions! As odd as this sounds, it sort of tastes like fried rice!! (Maybe I’m starting to become delusional…wah!) With that being said, feel free to add some protein (chicken, steak, pork) to make this an entree! YUM!


Sweet Potato Hash:

3 med-large sweet potatoes, shredded

4 celery stalks, diced

1 med yellow onion, diced

about 5 garlic cloves, minced


1 TBSP ground dried sage (I like exxxxtra sage!)


Heat a deep pan or pot over medium heat. Saute the onion & garlic in EVOO until they start to get soft. Add in celery, saute for a few more minutes. Add in the shredded sweet potato, salt, pepper & sage. Cover & cook for about 5-10 minutes, stirring frequently until sweet potatoes are soft. Add some EVOO if the sweet potatoes get dry or start to stick! & that’s it!!! ALL DONE! You can enjoy this for breakfast with eggs, with lunch, or as a side or entree for dinner! This hash also makes perfect leftovers! ❤

Paleo Pumpkin Protein Shake!

So, as I’m sure you have noticed…..I have been addicted to these smoothies & shakes!! It’s just so easy for me (who doesn’t normally eat breakfast) to whip one of these up to take for breakfast & then bring the extra for a little snack later =) Not only can these babies be full of healthy fats, vegetables, fiber (keep you full), but they are so easy to make, easy to takeeee & DELISH! YUM! So here is my latest creation, using pumpkin, I know thanksgiving is over… pumpkin is NOT & you’ll see why!!



1/2 cup pumpkin puree (NOT PUMPKIN PIE MIX)

1 cup unsweetened almond or coconut milk (a little more if you want it thinner)

1/2 banana (or frozen banana if you thought ahead =))

4-5 dates (optional, just for a hint of sweetness)

1/2 tsp-1 tbsp (i like a lot) cinnamon

1/4 tsp ground ginger

1-2 scoops protein of your choice (I only use one scoop)

(**feel free to add some nutmeg, or cloves for some extra spice!)

**Add ice if you didn’t have a frozen banana, or if you just want it colder! (I drink mine at room temp sometimes, i don’t mind it! =))

Pulse everything in your blender, add some extra almond milk if your shake is looking too thick. Pour into glass, sprinkle some extra cinnamon on top just for fun & drink up! Great for breakfast or post WOD…here’s why:

Pumpkin is not only an antioxidant (beta-carotene, plays a role in cancer prevention!) & an anti-inflammatory, but  FULL of Vitamin A, more than 200% of  your daily intake! Vitamin A can aid in your visibility & help prevent cataracts & sight deterioration.  Pumpkins are also rich in carotenoids (what gives them their color), which actually has anti-aging properties! Also, has shown to help aid in cardiovascular disease prevention. This awesome ingredient is full of fiber as well, keeping you fuller, longer  & helping us keep our fab figures! Last but not least, full of Vitamin C, which helps boost the immune system & contains more potassium than a banana!!! This helps refuel us and keep our muscles functioning well! I think it’s safe to say I’ll be enjoying pumpkin all year round =)

Ginger is great for our belly! Chew on some ginger or add some to your tea to help soothe upset stomachs or cramps & reduce flatulence..(I don’t have to explain that do i?!?!?!?) Ginger helps improve the absorption of nutrients in the body & helps get rid of throat & nose congestion! Definitely a SUPER SPICE!

Cinnamon is not only a tasty additive to baked goods, smoothies, teas, applesauce… is actually has shown to regulate blood sugar & reduce cholesterol (reduce risk of cardiovascular disease) Cinnamon has natural medicinal purpose by showing to be effective against some ulcer causing bacteria & other yucky bacteria. (YIKES!) Has been linked to arthritis relief & also cancer prevention! & finally, contains fiber, calcium, iron & maganese…granted we only use a TBSP or so per serving, but use it in everything & you’ll be good to go!!!

Happy Drinking!! =) ❤ Amy

Chocolate Chia Avocado Banana Protein Shake


I posted a picture of this yummy shake this morning & I wanted to share the recipe!!! This shake is full of fiber & healthy fats! Will definitely keep you full with plenty or protein & nutrients! So delicious as a post workout shake, breakfast, or a chocolatey treat!!

Chocolate Avocado Chia Banana Protein Shake:

1/2 avocado
1/2 banana
1 1/2 cups unsweetened almond or coconut milk (may need more if it’s too thick!)
1-2 tbsp coconut butter (a couple chunks will do!)
1 tbsp chia seeds
1 tsp-1tbsp cinnamon
1 tsp-1 tbsp raw honey or a few dates
2 tbsp cocoa powder
1-2 scoops protein powder of your choice
*ice if you prefer it cold (or just freeze your bananas!)

* Put everything in food processor & pulse until smooth! Enjoy! Makes 1-2 servings!

Smoothie Time!!


Good morning!!! So, I know I am not alone in saying that I don’t always like to eat breakfast.(sometimes due to lack of time!) Now there are many discrepancies on whether you should or shouldn’t, but ill save that for another post! Me personally, I don’t like to eat breakfast, but then by 11 or so am I’m looking around for either something quick or something sweet!!!! Ugh, aka the devil! So instead of cooking up some eggs & bacon, I’ve been trying to make some smoothies! Not only are they easy and quick & perfect for taking on the road, they are packed with vitamins, nutrients & healthy fats!!! (Depending on the components you choose) Anyway, I’ve been trying to think of some concoctions that include more veggies than fruit so I’m not taking in toooooo much sugar! This morning my goal was spinach, (I’m doing beets next! Yum!!) here is the recipe, (I didn’t measure, but ill try to break it down for you ;-))

Spinach Banana Smoothie:

2-3 cups organic baby spinach (or kale)

About a cup (maybe a little more! play with consistency) of unsweetened almond milk (or coconut)

1/2 banana (if you slice & freeze your bananas ahead of time, using those keeps smoothie thick and cold, otherwise I don’t care about temp)

1 tbsp sunflower seed butter

1 tsp of raw honey ( optional, raw honey tends to be sweeter than its processed sister! )

1 tsp (ish) cinnamon (really gave it great flavor!)

* Now here is where you can play around: I chose to add some psyllium husks (fiber), but you can add protein powder, flax or chia seeds, or whatever you want for an extra kick! 🙂

Combine everything in the blender, pulse to liquefy & enjoy!!!!!!!!!

Eggs-cellent! (I know..lame..but I laughed!!!)

As I’m sure you know, eggs are a HUGE part of a Paleo Diet. They are a staple in my house, & I probably eat them in some form every single day. I know you’re probably saying, OH EM GEE ALL THAT CHOLESTEROL, or all of that SATURATED FAT!? Yeh, they have cholesterol & yeh they have saturated fat, but those are NOT the bad guys!!  Eggs are also FULL of protein & nutrients. Not to mention you get all of those awesome components at such a low cost!!!! You can’t beat it! It is not uncommon that my house goes through at least 2 1/2 dozen! Cook them in some olive or coconut oil,  I eat them for breakfast, snacks, dinner, bake with them, WHATEVER! 🙂 My recommendation is to stick with Organic, Omega 3 enriched eggs, if you can. For Doug, he can eat 3 eggs every morning, no problem…for me….I get a little bored & I like variety! (I’m sure you picked that up about me by now!) Then, I get stuck! What do I eattttttt??! Nothing to haveeeeeee?!!? My life is over….WAH! (alittle dramatic?) So I wanted to compile a group of delicious egg variations for whoever gets bored with plain ole eggs sometimes 🙂 So eat up your eggs,  you’ll thank me!!


**Recipes below: starting from the top & going by rows we haveeeeee…

*Pepper Flowers: Slice peppers thin into little flowers (so cute), put them in a hot pan with a little evoo, let them cook for a minute or so, crack an egg right into the pepper, salt & pepp, flip when cooked & you are good to go!

*Ham & Salsa Roll-up: Whisk 3 eggs in a bowl with some salt & pepp, pour into a small pan, med-high heat, let cook almost all the way through (kinda like an omelette), flip carefully & cook the other side for a minute. Let cool for just a minute. Put on cutting board or plate, add your fixings (i used ham & salsa) Then roll up & eat like a burrito or cut into pieces! Enjoy!


*Apple Pumpkin Bake: This is my all time favorite. I make it all the time. Paige says it tastes like pumpkin pie!!!!!! Who doesn’t like pumpkin pie for breakfast?!? 😉

5 apples, peeled, cored, chopped

12 large eggs

14oz can pumpkin (not pie mix)

14 oz can full fat coconut milk

1/4 cup honey (optional)

2 tsp vanilla

1 tsp cinnamon

1/4 tsp salt

1/4-1/2 cup sliced almonds

1/4-1/2 cup unsweetened shredded coconut

1/4-1/2 cup raisins

Preheat oven to 425. Grease a 9×13 glass baking dish. Put chopped apples into bottom. Mix all ingredients BESIDES almonds, coconut & raisins. Pour liquid over apples. Top with almonds, raisins & coconut. Bake uncovered about 45 mins. (Wait til you see how gorgeous it cooks & rises!)

*Ham & Egg Cups: Excellent for on the go! I use either Boar’s Head or Applegate sliced ham. Grease your muffin tin, line with a piece of ham. Push it into the cup. Then mix up about 10-12 eggs, with whatever seasonings you would like! Fill up ham cups, not overfill, then put in a 350 preheated oven. Bake about 10 mins until cooked all the way through! Pop out & enjoy!

*Veggie Fritatta: Super Easy! I use this as an opportunity to use everything I have left in the fridge!! Preheat oven to 400, whisk up about 12-15 eggs. Grease a 9×13 glass baking dish. Add whatever veggies & seasoning to your eggs! I like to julienne some carrots, zucchini or sweet potatoes because they look snazzy like that! 😉 Add some spinach or kale, salt & pepp, always onions! Bake for about 35-40 minutes until set. You are good to go! You can even serve with salad for dinner! EASY!

Last but not least……..

*Fruit & Nut Roll-up: Heat a small pan over med-high heat. Whisk 3 eggs, with a splash of unsweetened almond milk, 1 tsp vanilla, and a sprinkle of cinnamon. Pour into hot pan, cook until almost cooked fully, then flip & do that same until the eggs are cooked. Put onto cutting  board, let cool for a minute, I spread it with apple butter, then layered with 2-3 tbsp finely diced apples, pecans & raisins! Roll up & cut into thick slices! SO GOOD! I then drizzled a little honey & another sprinkle of cinnamon (just to make it picture worthy ;))

Your eggs will never be the same!!!! Let me know what you think!!