As I’ve mentioned before, I love anything that can all be eaten out of one bowl. There are several reasons for this love of one bowl meals – 1) I don’t have to think about what sides to cook and 2) it makes sitting on the couch watching Netflix easier when you can just hold one bowl! In this case, I made somewhat of a pasta dish, but replaced the pasta with zucchini noodles to make sure we were getting some veggies. Make sure to make your noodles before you make the main dish so they’re ready when the good stuff is done.
Bruschetta Chicken Skillet
1 (14.5oz) can Diced Tomatoes, drained
3/4 cup shredded Italian cheese (romano, asiago, or mozzarella)
1/4 cup fresh basil, chopped or 2 tsp dried
1 lb boneless skinless chicken breasts, cubed
1 (8oz) can Tomato Sauce
1 tsp minced garlic
1 tsp oregano
1 tsp onion powder
Optional: 2 cups gluten-free crackers or croutons crushed
In a medium bowl, stir together drained tomatoes and sauce, cheese, oregano, onion powder, garlic and basil; set aside.
In a large skillet, add about 1 tbsp of olive oil, then add chicken.
Over medium-high heat, cover chicken with tomato mixture and bring to boil. Reduce heat to medium-low, cover and cook 15 minutes or until chicken is cooked through. Top with crushed crackers and a garnish of cheese before serving over zucchini noodles (see recipe below).
To make Zucchini Noodles: Slice zucchini into thin strips then saute on low-medium heat in about 1-2 tbsp olive oil. Season with garlic powder, salt, and pepper while you’re sauteing.
I love peanut butter. On a spoon, in a protein shake, in a cookie, in a brownie….you get the picture. This time, I added it to a bunch of other tastey ingredients to make what I call freezer fudge.
So what kind of peanut butter should you choose? You definitely don’t have to take my word for it, but I choose organic in an effort to avoid GMOs. Peanuts are one of the most genetically modified crops out there, so by choosing organic, you’re likely avoiding GMOs in your peanut butter. I usually pick up the kind that we grind fresh in our store, so that it is made from raw organic peanuts and nothing else – that’s right, no salt or sugar in there!
So, let’s talk fudge…
Peanut Butter Chocolate Fudge
1/2 cup organic peanut butter (or any nut butter)
1/4 cup honey, raw
1/4 cup chocolate chips
1/2 tsp Vanilla extract
1/2 cup coconut oil
3 tbsp shredded coconut, unsweetened
In a small saucepan, melt coconut oil over low to medium heat. Add the peanut butter and stir until smooth, then add the chocolate chips and stir until smooth. Now, add the honey and vanilla extract and stir. Add coconut and stir.
In a small glass dish or bread pan, pour the fudge. Freeze for 1-2 hours until hardened. Once you’re ready to eat it, just cut it into square with a knife. Enjoy!
I love trying new produce! This recipe calls for bok choy. Like me, you’re probably wondering what the heck bok choy is and where would you even find it. Well, it’s probably hiding in the grocery store right there beside cabbage. It is a dark green leafy vegetable that resembles Romaine lettuce on top and a large celery on the bottom. The entire vegetable is edible and delicious from leaf to stem.
When you think of slaw, I’m sure you think of cabbage soaked in mayonnaise. Not this slaw, it is coated in tasty and nutritious sunflower seed butter sauce. If you want to mix things up, throw this in your dinner rotation…you won’t be sorry! As always, I apologize for the poor quality phone picture! I’m waiting on someone to donate a nice camera!
Creamy Beef Slaw
Adapted from Paleo in PDX
For the beef slaw:
1 Tbsp coconut oil
1 onion, chopped
3 cloves garlic, minced (or 1.5 tsp minced)
1 lb grass-fed ground beef
2 heads of baby bok choy, chopped
1 12 oz bag of broccoli slaw (find this in the produce section)
Handful raw sunflower seeds, shelled
Sea salt and pepper to taste
Melt coconut oil in a large pan over medium heat. Add onions and garlic and saute. Add the ground beef and sprinkle with sea salt and pepper, breaking up as it is browning.
Once the meat is cooked through, add the chopped baby bok choy and stir. Then, add the broccoli slaw and toss.
Next, add the sauce (recipe below) and stir well until all is coated. Cook for another 2-3 minutes or until mixture is heated through. Garnish with sunflower seeds.
For the sauce:
4 Tbsp sunflower seed butter
3 Tbsp liquid aminos (or gluten-free tamari/soy sauce)
2 Tbsp rice vinegar
2 tsp ground ginger
1/4 tsp ground mustard powder
1/4 tsp raw honey
In a small mixing bowl, combine all ingredients and whisk together until smooth. Taste and adjust flavor, as desired.
I would be lying to say that I wasn’t a little weary of making this for my husband, as he has a weird thing with fruit. He doesn’t venture past bananas, so anytime I try to sneak fruit into a meal he snarls his nose. When I say this recipe on Martha Stewart, I was immediately drawn into the colorfulness and uniqueness of the meal. I thought, “if Martha made it, it HAS to be good.” It was! It turned out to be somewhat of a gourmet dinner. I served it alongside of mashed sweet potatoes and a mixed vegetable medley.You have to give this one a whirl!
Plums aren’t a “common” fruit and are often forgotten about. However, these little guys are a force to be reckoned with! One medium-sized fresh plum contains 113 mg of potassium, a mineral that helps manage high blood pressure and reduce stroke risk. Also, plums rank low on the glycemic index, which means eating them can help you control your blood sugar and reduce the risk of type 2 diabetes making it a SAFE fruit for diabetics.
Pork & Plums
1 lb pork tenderloin, boneless chops, or boneless ribs – pounded thin
1 red onion
1/4 cup red wine vinegar
Slice pork tenderloin and season with salt and pepper.
Brown pork in coconut oil and butter over medium-high heat then remove from pan and set aside (leave juices in pan).
In the same pan, saute plums and red onion over medium heat. Add vinegar, and stir until bubbling. Return pork to pan and toss. Voila!
Any excuse to use my beautiful Dutch Oven, I’m all for it! On Monday’s we are limited to cooking time, so I always look for something quick or a crockpot meal. This one takes less than 30 minutes to prepare and cook, so it is perfect for a quick weeknight meal. A bonus: it really can all be done in one pot, so less mess to clean up!
Chorizo Kale Soup
One pound chorizo, quartered lengthwise and then chopped into 1/2″ pieces
1/2 tablespoon coconut oil
One can of full fat coconut milk
2 cups chicken broth
1 cup of water
1 medium white onion, chopped
About 3 big handfuls of kale
Sea Salt to taste (I probably did 1/2 teaspoon or more)
1/4 teaspoon cayenne pepper
Add coconut oil to pot (a dutch oven works best) and set the heat to medium, then add chorizo. Stir the chorizo until it looks slightly seared.
Add your onion, salt, and cayenne and stir well. Once onions are tender, add coconut milk, chicken broth and water.
Raise heat to medium high until the liquid reaches a simmer.
Add the kale and stir into soup.
Lower heat to low, cover, and simmer for 20 minutes.
There are so many fun things to call these little guys and I somehow just stuck with the generic title. Egg Poppers, Egg Bites, Protein Bites…the possibilities are endless. ANYWAYS, breakfast is always grab-n-go during the week and these are a perfect punch of protein for the morning. Not to mention, they are so easy and painless to make.
On-the-Go Egg Muffins
1 carton of egg whites (I used 2 small cartons)
Veggies of choice (I used 1/4 chopped onion, 1 diced green pepper, and spinach)
Preheat oven to 350 degrees.
Grease each muffin tin with coconut oil.
Fill each tin with veggies.
Pour egg whites over veggies in each tin.
Bake for 10-20 minutes until eggs are firm.
Pop eggs out of the tin. They will keep in the fridge for a week. Just microwave in the AM or eat cold!
First, I should say, don’t let the steps turn you away – it is easy and totally worth it!
I call this “Man” Casserole because it’s beastly! It’s so filling and full of manly things like bacon, lean ground turkey, and sweet potatoes. Most casseroles are full of…well, crap…but not this one – it is as clean as a whistle! You will need a large, deep skillet/pan to brown the meat and a deep casserole dish to bake it all. It was originally adapted from Paleo Pot Paleo Hungry Man Sweet Potato Casserole, but I put my own spin on it to make it adaptable to us.
Paleo “Man” Casserole
2 lbs lean ground meat of choice (I used ground turkey)
1/2 lb bacon
3 large sweet potatoes
1 white onion, diced into large pieces
1 red onion, diced into large pieces
1 – 2 tbsp each: paprika, garlic powder, oregano, sage
handful of spinach
salt & pepper to taste
Coconut Oil (or butter/ghee)
Preheat oven to 400.
Peel your sweet potatoes and microwave them for 4 minutes to soften them. Then slice the sweet potatoes into thin slices.
Dice your bacon into small pieces then brown in a skillet. Drain and set aside for later.
Add beef, onions, and spices to the skillet and brown the meat. Drain and return to pan. (Be sure your meat is done and the onions are tender)
While beef is browning, whisk the eggs in a large bowl (I added some onion salt to my eggs). Add spinach to egg mixture and whisk again.
Assemble to casserole as follows:
1) Grease casserole dish with coconut oil.
2) Line the bottom of the dish with sweet potatoes, then spoon a layer of beef, then sprinkle bacon pieces. Repeat. Keep doing this until you’re done with the sweet potatoes, beef, and bacon.
3) Pour the eggs on top. They will fall into place while cooking.
Now, back for 35-40 minutes. Let cool for 10 minutes. Enjoy! (We added some hot sauce and ketchup, of course!)
Mmmm….Alfredo. It is so good and comforting. It is also heavy and carbo laden. Working for a healthy supermarket, I’ve been able to discover some really unique and awesome alternatives to traditional comfort foods. Recently, I stumbled upon this Organic Mung Bean Fettuccine that has almost 22 grams of protein per serving and tastes pretty dag on close to the real thing. Now that is worth $3.49 a pack!
Mung Bean Fettuccine w/Pesto Alfredo
Sunflower Seed Pesto
2 tbsp coconut flour
2 cups almond milk (or any milk)
1 tbsp organic butter
Garlic (to taste)
Salt & Pepper (to taste)
Cayenne Pepper (optional)
Boil 8 cups of water, add fettuccine and simmer. Cook for 7-8 minutes. Rinse under cold water.
In a separate saucepan, melt the butter then remove from heat. Add flour slowly and stir until smooth. Slowly add milk and continue to stir. Return the sauce pan to LOW heat and continue to mix until thick. Once it is thick, add the pesto, garlic, salt, and pepper.
Add fettuccine and toss until all is mixed well. Enjoy!
Bad bananas? Instead of whipping up my old recipe of banana bread, I decided to do a healthier version of banana muffins for a grab-n-go breakfast. Success! However, we ended up eating them for dessert a couple of nights.
Paleo Banana Muffins
2 ripe, mashed bananas
1/3 cup coconut oil
2-4 tablespoons honey
1/2 cup coconut flour
1/2 teaspoon baking soda
1/2 teaspoon nutmeg
1/4 teaspoon salt
Preheat oven to 350 degrees.
Mix the first 4 ingredients until smooth, then add in the rest of the ingredients and mix until well combined. Grease muffin cups with coconut oil or line with muffin papers. Pour the batter into the holes evenly.
Bake for 23-25 minutes.
Do you love eggs? I do…from my head down to my legs! Over the years, eggs have gotten a bad wrap. But lets look at why eggs are eggs-ceptionally nutritious! Think about it – one egg contains all the nutrients and building blocks needed to grow an entire baby chicken! They’re loaded with high-quality proteins, vitamins, minerals, good fats and trace nutrients. I love eggs because they’re cheap, clean protein source and can be easily adaptable. Eggs are great scrambled with lots of veggies, added in stir-fry, or in a quiche (like this one…)!
You’ll notice I leave out cheese like in most quiches and just sprinkle it with some Goat Cheese.
Crustless Spinach Quiche
5 large eggs
1 1/2 cups fresh spinach, chopped
1/2 medium onion, chopped
1 teaspoon minced garlic (1 clove)
1/2 cup almond or coconut milk
1/2 teaspoon baking powder
Sea salt, black pepper, and cayenne pepper to taste
1) Preheat oven to 350F.
2) Whisk eggs and coconut milk in a large mixing bowl. Add the other ingredients and whisk well.
3) Grease a 9″ pie dish (or other glass baking dish) with coconut oil and pour everything in.
4) Bake for 30 minutes or until cooked through in the center.
*You can experiment using other veggies or bacon. This is essentially a basic recipe.