Tag Archives: paleo

Paleo Banana Ice Cream

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Yep! You heard right! Ice cream! & better yet… No fancy ice cream maker required!! A few simple ingredients to whip up & you’ll be in for a treat! It’s hard to find a good sweet treat that’s ok for our bods these days, but this one does the trick! The perfect amount of creamy sweetness to satisfy my sweet tooth!

Banana Ice Cream

Makes about 5 ish servings

4 frozen bananas (preslice before freezing)
1/2-1 cup unsweetened almond milk
Few shakes of cinnamon
Few tbsp of honey or a few dates (optional for sweetness)
Splash of vanilla

Add all ingredients in food processor, purée until smooth. (I put the variance on almond milk because sometimes it needs to be alittle thinner, start out with 1/2 cup, it may be enough!) Enjoy immidietly or freeze for later 🙂

If you really want to make it fancy:
Whip up some heavy whipped cream with alittle honey & vanilla, add on top
Of your ice cream. Then, in a small bowl, add some walnuts, honey or maple syrup & a pinch of sea salt! Mix together & add on top of whipped cream! To die for!!!!

**You can be as basic or as fancy as you wish! Results are delicious either way! Enjoy!

Zucchini Cakes!

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Cakes???? I know, you got excited, sorry 🙂 these are delicious little zucchini pancakes! So easy to make, excellent hot or cold, and yummy with any dish! I used them as a base for my burger or for breakfast as is with some sausage or bacon! Yum!!! Try them for yourself & you’ll see!

Zucchini Pancakes:

Makes about 6-7 good size pancakes

3 zucchini
2 tbsp coconut flour
2 eggs
Salt, pepper, garlic powder to taste

Shred zucchini into a mixing bowl. Add your remaining ingredients & mix well! Form into about 6 or so patties. Heat up some evoo in a pan & add 2-3 at a time! Cook until browned on each side & heated throughout. Enjoy!!!

Paleo Pumpkin Protein Shake!

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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!!

PUMPKIN SHAE

Recipe:

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

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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!

Killer Salad Dressing!!

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Most of us have a salad for lunch or dinner daily. It’s yummy, easy & good for on the go… & of course HEALTHY! But…are you putting salad dressing on it? What kind? From a bottle, a mix..? If you are saying yes, then you might want to make a change! Not only are those bottles enemies packed with hidden sugars & salts, they are loaded with chemicals & additives that we can’t even pronounce!!!! I know they are probably creamy & tasty, but full of calories, sugars & chemicals! Those sugar-free, fat-free low cal dressings?? EVEN WORSE! Hello artificial sweeteners & flavors!!! Unfortunately, the list goes on & on & on…artificial coloring, soybean, corn & vegetable oils, poly-something…GROSS! If you are trying to get on the right track, nutrition & health wise, don’t let this bottle salad dressing sabotage your clean eating! Homemade salad dressing is so simple to make and 100 times as flavorful! Here are 2 of my favorite recipes (that take no time at all to make)!!

Balsamic Vinagrette:

1 cup EVOO

1/2 cup balsamic

1-2 TBSP dijon mustard

1 clove minced garlic

S&P to flavor (if you would like)

*Mix everything in a bottle & shake up! I store mine right on the counter! Enjoy!

Lemon Garlic Dressing:

1/2 cup olive oil

juice of one lemon

1/4 tsp. sea salt

8-10 cloves minced garlic

*any other seasonings that you want

Whisk up ingredients & store in a dressing container. On counter or in fridge (gets thick in fridge)

P.S. These dressings can double as marinades! 🙂

Smoothie Time!!

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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!!!!!!!!!

Mmm French Fries!!

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No, not McDonalds…don’t get excited!!! 😉 Although I can’t stop myself from salivating slightly….I’m sorry, GROSS, i know!!!!!!!!!!!!! Well, in my nutrition journey, I have had to say goodbye to my darling friends…the french fries….[tear.. :*( ] Ok, ok i’ll stop. So anyway, just like I always like to do..I like to re invent my old naughty foods!! PALEO STYLE! Yayuh!! So I wanted to give you guys some ways to use different vegetables (no white potatoes or deep fryer) to create “fries.”

sweet pot

Sweet Potatoes: Preheat oven to 500 degrees. Slice potatoes into sticks, like “fries,” skin on. Toss them in a bowl with A LITTLE evoo (too much makes them soggy), then add: cumin, garlic powder, pepper, salt & chili powder **I put them in order of how much I used of each. (for ex, I use a lot of cumin & alittle chili powder) I’m not much of a measurer! =) Toss them together, lay them flat on a foil lined baking sheet (easy cleanup) and bake for about 20 mins, turning halfway through until brown & crispy! (i like them burned!)

rutabega

Rutabega: Love this tasty vegetable, excellent cubed, baked, mashed & FRENCH FRIED! Peel the waxy skin, cut into sticks & coat with some oil (olive or coconut) alittle salt & pepp (i put garlic as well, as I do everything!!) & you’re good to go! Put on a foil lined baking sheet & bake at 400 for about 25 mins, turning halfway through until brown, crispy & cooked all the way through!

carrots

Carrots: Peel carrots, cut into long skinny pieces, follow the rest of the rutabega instructions (temp & time). The spices can vary. You can use salt & pepp, or even cinnamon!!

zucchini

Zucchini: My most favvvvvvorite, most versatile, go-to vegetable! Love love love!! Love those much that I actually never tried to make them into fries!! OOPS! But I have seen many recipes! Here is a cheesy fried like version: http://loveandprimal.com/wp/nutrition/recipe-primal-zucchini-fries/ Let me know how they come out!!

parsnip

Parsnips: Definitly one of my favorite vegetables, super tasty! Peel parnips, cut into strips. Put them into a bowl with some EVOO & some salt & pepp, even rosemary! YUM! Bake in a 450 degree oven for about 25 mins, turning halfway through!!

My Darling Coconut!

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indexOh coconut, where would I be without you…I turn to this magical fruit every chance I get! From cooking & baking to hair & body products, it covers every base! It’s great for people who cannot digest dairy, great for replacing creams, milks & butters. It’s also great in soups & smoothies. Excellent for shiny hair & a healthy heart! This all means PALEO HEAVEN. But then…..saturated fat?!? We first have to remember that a fruit naturally composed with 90% fat is different from the processed foods that are loaded up with unhealthy fats & garbage. It’s estimated at being 50% lauric acid.. an aid to good cholesterol & excellent for burning for energy! Coconut oil in particular is loaded with amazing benefits. If you are new to Paleo or you just love to cook & bake, I’m sure you have come across most or all of these different items. Now, when I saw them of these for the first time, I was what the heck is that?! & when would i EVER use that?! Well, pick them up, try them out, you will not be disappointed! Here is a little cheat sheet so you have an idea of what each product is all about!

Coconut Milk: excellent in soups, smoothies & other cooking or baking scenarios. Coconut milk can actually aid in bone density & reduce joint inflammation. This milk is an excellent dairy free alternative to milk & can help regular blood sugar levels. I use it in smoothies, coffee creamers, casseroles, soups & my truffles (SHH!) 😉

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Coconut Oil: other than being an amazing moisturizer & deep conditioner… Coconut oil can help build up our immune system, increase metabolism & energy. Composed of 50% lauric acid, coconut oil is an aid in good cholesterol & is used to fuel our energy. Also aids in insulin control & blood sugar. Has shown to protect the liver, kidneys & gallbladder from damage, containing tons of antibacterial properties. Studies have shown that using about 2TBSP a day can reduce abdominal weight! (SIGN ME UP!) Coconut oil has a long shelf life & because of all of the fat, stays as a solid. It holds up under a high heat, which makes it very useful in stove top cooking or baking! Coconut oil is a perfect swap for butters & other oils in recipes.. So while you have a scoop sitting on your head….you can cook up your veggies in this yummy oil!
*Please note that ORGANIC VIRGIN Coconut Oil is the best way to go. A little pricey, but worth it. The process to create the ORGANIC VIRGIN oil is the safest & most sanitary.

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Coconut Butter: very similar to coconut oil but creamier & tastier. It’s not first choice for cooking up your veggies. but is used quite a bit in baking, smoothies, etc. It’s even delicious spread on a piece of flax toast!! *Look out for some DIY coconut products to come =)

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Coconut Water: Naturally refreshing, full of potassium & electrolytes, coconut water is amazing for hydration. Fat free, cholesterol free & low in calories, the drink should be your go to! *Watch out for extra flavoring (extra sugar) in some brands…stick to the plain coconut version!

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Shredded & Flaked Coconut: To make shredded & flaked coconut, you just have to grate or shred the coconut meat & let it dry! or dry it in an oven! (easy to make yourself, minus cracking the coconut open & losing a finger part ;)) I use UNSWEETENED & ORGANIC for sooooo many things. 70% of my baking, because I love coconut, but even in smoothies, breading, or making your own coconut milk!! YUM!

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Coconut Flour: dried, ground coconut meat! This flour is one of the closest replacements for the “enemy”…(white flour) It has that dense consistency. Because of this, it doesnt make it tricky to come up with recipes! Make sure you have enough eggs & liquids when mixing with this flour otherwise you will come out with a crumbly mess! (Trust me.. I’ve been there.) It makes an awesome “breading” for chicken or fish. I also use it a lot if baking…from muffins to breads, cupcakes..etc! Possibilities are endless!

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Coconut Sugar: Coconut sugar comes from the buds of coconut tree flowers. It is in a brown granulated form. It reminds me of brown sugar, but not as sweet. It can be used for anything. Baking..Coffee..Smoothies..it is granulated so sometimes you have to be careful. You don’t want to chew your smoothie! (YUCK!) Most importantly, this sugar is low glycemic, meaning that your insulin is not going to spike through the roof like our old friend white sugar. This means no mood swings or energy crashes! YAY! This sugar is actual rich in vitamins, minerals & amino acids! (THIS DOES NOT MEAN TO EAT A WHOLE BAG FOR BREAKFAST!) This simply means that if you choose to replace your white sugar, or swap out your honey for a change, you will be making a nice switch by using coconut sugar.

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Coconut Nectar: very similar to coconut sugar listed above, but in a liquid form. This is a very sustainable sweetener. Farmers can harvest this product all year round & use almost every part of the tree! YAY! A tapped coconut tree can also product this sap for more than 20 years! (Can I plant one of these?!?) Last but not least, like many of the other coconut products, this is low glycemic & contains electrolytes & amino acids!! (again, this does not mean to drink a bottle for energy or for fun!!!!!) Good is coffee or baking! Let’s not get crazy!!!

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**Don’t be scared of these products! They are a little intimidating, but are amazing when you get a chance to use them! I’ll be sharing some recipes soon!!

Snow Day Vegetable Soup!

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What’s better than hot soup on a snow day!!!! Well, I’m actually getting a small case of cabin fever. Salon was closed today due to all of this powder!! I have had all day to cook, clean & bake…..& cook, clean & bake….you get the idea?! This all came about by looking to see what I had in the fridge & poof…Paleo Vegetable Soup! I made a huge pot, full of every vegetable I had! It went delicious with a couple slices of Flax Bread! (available for order on my menu!) Get chopping people!

Paleo Vegetable Soup

About 2 1/2 qts chicken or vegetable Stock

1 small can diced tomatoes, with liquid

1 small can tomato paste

4-5 carrots, peeled & chopped

4-5 stalks celery, chopped

3-4 cloves garlic, minced (i like exxxtra garlic)

1 lg yellow onion, chopped

4-5 parsnips, peeled & chopped

1 5 oz package of baby kale, or just a bunch, chopped w. stems removed. *Can use spinach instead.

Salt, pepper, garlic powder, to taste

Heat some olive oil in a large pot, add garlic, carrots, celery, onions & parsnips. Cook for a couple of minutes. Add chicken stock, diced tomatoes & tomato paste. Bring to a boil. Add kale, salt, pepper, garlic powder to taste. Let simmer for about 20 minutes. Makes plenty for lunch, then dinner, then lunch again! Enjoy!!!!! 😉

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

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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!!

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**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!

MY ULTIMATE FAVORITE……

*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!!