Friday, March 29, 2013

Italian Stuffed Peppers

This is one of the easiest stuffed pepper recipes I've ever made.  It's packed with nutrition and super filling!  The recipe below will probably only serve 2 people, if you each eat two halves like we did, so double the recipe if you want leftovers.  These are so yummy that you won't even think about adding cheese! :)

Italian Stuffed Peppers
Adapted from Balanced Bites
Prep Time: Approximately 10 minutes
Cook Time: Approximately 25-35 minutes
Serves: 2-4

  • 1 lb grass-fed beef (or ground turkey)
  • 2 large bell peppers (colors of choice)
  • 1 tbsp extra virgin olive oil (or fat of choice)
  • 1/2 onion, diced
  • 4 cloves of garlic, minced
  • 1/2 can organic diced tomatoes (or 4 small ones, diced)
  • 2 cups fresh organic spinach, chopped
  • 1 tsp italian seasoning
  • Sea salt and pepper to taste
  • Hot sauce (if desired)

  1. Preheat your oven to 375°F.
  2. Cut the peppers in half, remove the seeds then bake them face down in a baking dish for 10-15 minutes (I like mine a little firmer so I only did 10 minutes).
  3. While the peppers are cooking, heat a large saute pan over medium high heat, add the olive oil then add the diced onions and cook until translucent.
  4. Add the garlic and tomatoes and cook for a few minutes before adding the ground beef.  Add the ground beef, break it up and cook until browned.  
  5. Taste the beef mixture and season with salt and pepper to taste then add the italian seasoning and spinach and cook just until spinach has wilted.
  6. When peppers are done cooking, flip them over and stuff each half with as much of the meat mixture as possible (I like mine overflowing!).  You can eat them now or put them back in the oven for another 15-20 minutes in order for the flavors to soak together more.
  7. Sprinkle a little hot sauce on top for added flavor and enjoy!

Wednesday, March 27, 2013

Whole30 Banana Coconut Muffins

My hubby is currently doing Whole30 so I made this recipe especially for him!  What's Whole30 you ask?  Here is a great explanation from Nom Nom Paleo.  It's basically strict Paleo with no added sugars for 30 days.  The only sugar this recipe contains is natural, from the bananas and unsweetened coconut (do not use sweetened coconut!).  We ate these for breakfast with almond butter.  They were so delish that I think I may start omitting added sugar from now on!

TIP: Add 2/3 cup nuts to make these more filling or just substitute the coconut with nuts (Won't be as sweet).

Whole30 Banana Coconut Muffins
Prep Time: Approximately 10 minutes
Cook Time: Approximately 23-25 minutes
Yields: 12 muffins

  • 4 ripe bananas, mashed
  • 2/3 cup shredded unsweetened coconut (Can be hard to find, check the organic section of your grocery store)
  • 2 1/4 cup almond flour
  • 1 1/4 tsp baking soda
  • 1/2 tsp cream of tartar* 
  • 2 tsp cinnamon
  • 4 eggs
* I recently learned that baking powder contains cornstarch so it is not true Paleo.  If you need to use baking powder instead of cream of tartar, use 1 tsp baking powder and subtract 1/4 tsp baking soda.

  1. Preheat your oven to 375°F.
  2. Mix dry ingredients and wet ingredients in separate bowls (mix dry ingredients very thouroughly!).
  3. Pour batter into greased or lined muffin tins (should make 12 muffins).
  4. Bake 23-25 minutes or until a toothpick comes out clean.
  5. Serve with almond butter!

Tuesday, March 26, 2013

Stuffed Zucchini Boats

I don't know about you but I love zucchini!  Well, there really isn't a squash that I don't like (spaghetti, butternut, yellow...) but zucchini stands out on its own!  Prior to my Paleo days, I used to make a recipe similar to this that included cheese.  I think this is just as good without cheese but if you can't resist, this would make a great semi-cheat meal with a little cheese on top.  Also, this recipe makes a lot so if you're single you can cut the recipe in half and you'll still have leftovers.  Enjoy!

Stuffed Zucchini Boats
Adapted from Fit Paleo Mom
Prep Time: 10 minutes
Cook Time: 35 minutes
Serves: 4-6

  • 6 large zucchini
  • 1 1/12- 2 lbs ground turkey or grass-fed beef (I used ground turkey)
  • 1 onion, diced
  • 2 cloves of garlic, minced
  • 1 cup mushrooms, chopped
  • 2 tbsp extra virgin olive oil
  • 1 tsp garlic powder
  • 1 tsp italian seasoning (or your favorite seasoning)
  • Sea salt and pepper to taste
  • 1 cup chicken broth
  • 1 egg
  • 1/4 cup almond flour

  1. Preheat your oven to 400°F.
  2. Cut the zucchinis in half lengthwise and scoop out the centers with a spoon (Don't scoop too deep or the bottom will rip!).  Save the centers in a bowl and then chop (You will need in a little bit!).
  3. Heat a large saute pan over medium heat and add the olive oil.  Saute the onions, garlic and meat until the meat starts to brown.
  4. Add the mushrooms, zucchini centers and seasonings.  Cook until meat is cooked through then set aside to cool for a minute.
  5. Once the meat mixture has cooled, add the egg and almond flour.
  6. Stuff the zucchini halves with the meat mixture (You may have some leftover meat depending on how deep your zucchini halves are).
  7. Pour the chicken broth on the bottom of a large baking dish and carefully fit the zucchinis in the dish (You may need two baking dishes).  Cover the dish with foil and bake for 35 minutes.

Monday, March 25, 2013

Buffalo Turkey Burgers & Baked Sweet Potato Fries

This is one of our favorite weekend meals, especially when its warm enough to use the outdoor grill.  I used to make these burgers all the time before I started Paleo and have revised the recipe to be Paleo-friendly. Add any of your favorite burger toppings like lettuce, tomato (no cheese!) and a paleo-friendly sauce like organic/homemade ketchup or ground mustard.   I have served these with baked portobello mushroom buns before and they were delish!  This is another great meal to make for non-Paleo guests. :)

TIP: Put the fries in the oven before you start preparing the burgers to save time!

Buffalo Turkey Burgers

Adapted from Skinnytaste

Prep Time: 10 minutes
Cook Time: 10 minutes
Serves: 4-5

  • 1.25 lbs ground turkey
  • 2/3 cup carrots, diced or grated (I break a few carrots into thirds and throw in the food processor until they are tiny)
  • 1/4 cup almond flour/meal
  • 1-2 cloves garlic, minced
  • 1-2 tbsp onion, diced
  • 1/4 cup hot sauce (I use Franks Red Hot.  If you don't like spicy, you can just leave this out)
  • Sea salt and pepper to taste
  • Olive oil spray

  1. In a large bowl, combine all of the ingredients with your hands.
  2. Form into patties (You should get about 5).
  3. Turn your grill on high and grease with olive oil spray when hot. 
  4. Add the patties to the grill and reduce heat to medium low.  Cook on each side for 4-5 minutes or until cooked through.  
  5. Serve with your favorite Paleo-friendly toppings and enjoy!

Baked Sweet Potato Fries
Prep Time: 5 minutes
Cook Time: 25 minutes
Serves: 4-6

  • 2-3 sweet potatoes, cut into shapes of choice
  • Extra virgin olive oil
  • Sea salt and pepper to taste

  1. Preheat your oven to 450°F degrees.
  2. Wash potatoes and dry well.  Peel if desired (I like the skin on)
  3. Chop into shapes of choice (I like mine wedge-shaped)
  4. Place chopped potatoes in a bowl and drizzle with olive oil (about 1 tbsp).  Mix around until evenly coated.
  5. Place potatoes in a single layer on a baking sheet. Sprinkle with salt and pepper.
  6. Bake for 15 minutes then remove and flip the fries.  Bake for an additional 10 minutes.  They should be crisp on both sides when they are done.  If you don't like your fries crispy, reduce cooking time by a minutes on each side.
  7. Serve with organic or homemade ketchup!

Friday, March 22, 2013

Slow Cooked BBQ Chicken

This one is straight from Civilized Caveman Cooking.  The hubs and I had a bunch of errands to run yesterday and I had less than 10 minutes to prepare the chicken before we had to leave the house.  As you can see from the picture, I didn't do the best job on the rub because there were a few bare spots but it still tasted fantastic!  I served it with some of the onions on top and a side of grilled asparagus.  So easy and delish!

Slow Cooked BBQ Chicken

Adapted from Civilized Caveman Cooking

Prep Time: 10 minutes
Cook Time: 6 hours
Serves: 4

  • 1 whole organic chicken, giblets removed
  • 1 onion, sliced ( I diced mine so it became part of the sauce)
  • 2 tsp paprika
  • 1 tsp sea salt
  • 1 tsp onion powder
  • 1 tsp thyme
  • 1 tsp white pepper ( i didn't have so I used 1/2 tsp black pepper instead)
  • 1 tsp cayenne
  • 1/2 tsp garlic powder
  • 1/2 black pepper ( 1 tsp total if you don't have white pepper)

  1. Wash your chicken and pat dry with paper towels.
  2. Spread the onions on the bottom of your crock pot and place chicken on top.
  3. Combine all of the seasonings in a bowl and mix well.
  4. Rub the spice mixture evenly onto the chicken with your hands.  Make sure to use it all for the most flavor!
  5. Turn your crock pot on low and cook for 6 hours.

Thursday, March 21, 2013

Paleo Spaghetti

If you have never tried spaghetti squash, the time is now!  As a Paleo eater, it will become your best friend!  You will see it as a sub for pasta in a lot of Paleo recipes.  In my opinion, it tastes even better than pasta (not kidding)!  Go ahead and see for yourself. :)

TIP: Roast spaghetti squash ahead of time and store in your fridge for up to a week!  For those of you who get pasta cravings, cooked spaghetti squash is great to have on hand and is delicious on its own with a little olive oil and seasonings of choice (See roasting instructions below).

Paleo Spaghetti

Prep Time: Approximately 10 minutes
Cook Time: Approximately 45 minutes (25 minutes if your squash is already cooked)
Serves: 4

  • 1 spaghetti squash
  • 1 lb ground turkey or grass-fed beef (I used ground turkey)
  • 2 tbsps extra-virgin olive oil
  • 1 yellow onion, diced 
  • 1 large carrot, diced 
  • 2 celery stalks, diced
  • 3 garlic cloves, minced 
  • 1/2 cup sliced mushrooms (optional)
  • 1 can organic diced tomatoes + 1 can organic tomato sauce (or 1 28-ounce can crushed tomatoes)
  • pinch red-pepper flakes 
  • Sea salt and pepper to taste

Instructions for Roasting Spaghetti Squash:
  1. Preheat your oven to 375°F.
  2. Wash the squash and cut in half length-wise (This can be difficult if you don't have a sharp knife so be careful!).
  3. Scoop out the seeds (ice cream scoop works great!) and drizzle each half with a tsp of olive oil then brush out evenly.  Sprinkle with some salt and pepper.
  4. Place the two halves face side down on a baking sheet and roast for 35-45 minutes or until tender.
  5. Carefully turn over the halves and let cool for at least 5 minutes then take a fork and scrape out the delicious noodles!

Instructions for the Sauce:
  1. In a large skillet, heat 1 tbsp of olive oil over medium heat
  2. Add the onions, carrot, celery and garlic and cook until tender, about 15 minutes. 
  3. Transfer the vegetables to a bowl. Add another tbsp of oil and the ground turkey or beef to the same skillet and cook until meat is almost cooked through, about 5 minutes.
  4. Add in the cooked vegetables, mushrooms (if desired), tomatoes and a pinch of red-pepper flakes and cook until meat is cooked through and sauce has thickened, about 5 minutes.
  5. Season with salt and pepper and serve over a pile of spaghetti squash noodles!

Tuesday, March 19, 2013

Slow Cooked Mushroom Gravy Roast

Here is another easy peasy meal from PaleOMG.  We love mushrooms but if you aren't a fungi fan, I'm sure you could sub carrots in this recipe.  This is one of the best meals to come home to after a tough workout plus your house will smell amazing!

Slow Cooked Mushroom Gravy Roast

Adapted from PaleOMG
Prep Time: Approximately 5 minutes

Cook Time: 4-6 hours on high or 6-8 on low (recommend)
Serves: 4-6

  • 1-2 lbs beef rump roast 
  • 3-4 cups organic chicken or beef broth
  • 1/2 cup full fat coconut milk, canned
  • 1-2 onions, chopped
  • 5-6 cloves of garlic, peeled
  • 1 container of mushrooms, sliced
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp paprika
  • salt and pepper to taste

  1. In your crock pot, mix together all of the ingredients excluding the roast.
  2. Place the roast on top and nestle it between the mushrooms.
  3. Cook on low for 6-8 hours (I recommend for a more tender roast) or on high for 4-6 hours.

Monday, March 18, 2013

Sweet Paleo Biscuits

This is one of my favorite treats to make when we have company!  You can serve them with a meal or afterwards as a dessert.  I usually double the recipe so that we have some leftover for breakfast. These will make you forget that you're eating Paleo but remember to enjoy in moderation! :)

Sweet Paleo Biscuits

Adapted from AgainstAllGrain
Prep Time: Approximately 10 minutes

Cook Time: 15 minutes
Serves: 4

  • 1 1/2 tbsp coconut flour, plus 1 tbsp for dusting
  • 1 3/4 cups almond flour
  • 1/4 tsp salt
  • 1/2 tsp baking soda
  • 1/4 cup softened coconut oil
  • 2 eggs
  • 2 tbsp honey
  • 2 tbsp almond milk (unsweetened)

  1. Preheat your oven to 350°F.
  2. Mix together dry ingredients and wet ingredients in separate bowls.
  3. Combine dry and wet ingredients thoroughly.
  4. Line a baking sheet with parchment paper and sprinkle it with a tsp of coconut flour.
  5. Divide the dough into 4 equal parts.  Rub a little coconut flour on your hands, form the dough into balls and place on the parchment paper.  
  6. Sprinkle the remaining coconut flour on top of the biscuits and place another sheet of parchment paper on top.
  7. Flatten the biscuits until they are about 1.5 inches thick.
  8. Bake for 15 minutes then serve with your favorite organic/homemade jam, honey or grass-fed butter!

Friday, March 15, 2013

Roasted Chicken and Sweet Potatoes

Here is a great meal for a Sunday supper!  It should be called Paleo comfort food.  Everything about this dish is absolutely delicious, including the skin which Shane said was the best part.  I had a bunch of fresh rosemary that was about to not be so fresh if I didn't hurry up and use it, so that's why my chicken looks like it's covered in leaves.  :)  Use whatever seasoning you like and I promise you won't be disappointed!

Roasted Chicken and Sweet Potatoes

Prep Time: Approximately 15 minutes
Cook Time: Approximately 60-80 minutes
Serves: 4

  • 1 whole organic chicken
  • 2 sweet potatoes, chopped into bite size cubes
  • 1 yellow onion, chopped
  • 4 tbsp olive oil (or grass-fed butter)
  • seasoning of choice ( I used fresh rosemary, garlic, oregano, salt and pepper but you could use any poultry seasoning that you like)

  1. Preheat your oven to 375°F.
  2. Remove the giblets from inside the chicken.  Rinse and pat dry the chicken.
  3. Spread the onions on a foil lined roasting pan or baking dish and place the chicken on top (the foil is for easy clean up).
  4. Brush 2 tbsp of olive oil on the chicken and then rub on the seasonings.  Make sure that you get all of the sides and under the legs for even coverage!
  5. Place the sweet potatoes around the the chicken, drizzle with the rest of your olive oil and sprinkle seasonings of choice on top (I only used rosemary and sea salt on the potatoes).
  6. Roast for 60-80 minutes depending on the size of your chicken or until a meat thermometer reads 180°F (my chicken was 5 lbs and took the full 80).  Toss the sweet potatoes half way through for an even roast.  Dig in!

Thursday, March 14, 2013

Buffalo Chicken Meatloaf

I love anything buffalo style so when I found this recipe as a Paleo "newbie," I was ecstatic!  Since the beginning, PaleOMG has been one of my favorite blogs because all of the recipes are simple and delicious!

I've never tried it but, I bet this recipe would taste just as good with ground turkey instead of chicken. Also, this is a good one for any single men out there because you'll probably eat half in one sitting.  Serve with a salad or your favorite greens and enjoy!

Buffalo Chicken Meatloaf

Adapted from PaleOMG

Prep Time: Approximately 5 minutes
Cook Time: Approximately 30 minutes
Serves: 2-4

  • 1 lb ground chicken (It's hard to find organic ground chicken so I put whatever organic chicken I have on hand in a food processor and voila!  It's ground chicken)
  • 1 egg
  • 3 tbsps coconut flour or ½ cup almond flour (I used coconut flour)
  • 3-4 tbsps hot sauce (I used Frank's RedHot)
  • 2 stalks of celery, diced
  • ¼ small yellow onion, diced
  • 1 tsp garlic powder
  • ½ tsp cayenne pepper
  • ¼ tsp celery salt
  • salt and pepper, to taste

  1. Preheat your oven to 375°F.
  2. Place all of the ingredients in a bowl and use your hands to mix thoroughly.
  3. Put the mixture into a loaf pan and bake for 25-35 minutes or until chicken is completely cooked through.
  4. Let cool and eat!

Wednesday, March 13, 2013

Stuffed Mini Pepper Poppers

Try saying this recipe name 5 times as fast as you can.  Definitely a tongue twister!  Anyways, I am so excited to watch the CrossFit Games tonight that I decided to make snacks for it!  I happened to have half a bag of sweet peppers left and some ground beef so this is what I threw together and ended up eating some for lunch today.  This would be a great appetizer to bring to a non-paleo friend's house to show them that Paleo can taste good!  Serve in a margarita glass if you're feeling festive like me. :)

Stuffed Mini Pepper Poppers

Prep Time: Approximately 10 minutes
Cook Time: Approximately 20 minutes
Serves: 10

  • 1 lb ground organic/grass-fed beef
  • 1 lb mini sweet peppers
  • 1/2 yellow onion, diced
  • coconut oil 
  • 1 tbsp apple cider vinegar
  • 1 tbsp chili powder (or paprika)
  • 1/2 tbsp oregano
  • 1/2 tbsp cumin
  • 1/2 tbsp cinnamon
  • 2 tsp minced garlic
  • salt and pepper

For Guacamole Topping:
  • 1 ripe avocado
  • juice from 1/2 lime (about 1 tablespoon)
  • 1 tsp hot sauce (I like Frank's RedHot)
  • salt 

  1. Preheat your oven to 425°F.
  2. In a medium sized pan, saute the onion with a little bit of coconut oil (I used about 1/2 tbsp) for a few minutes, then add ground beef, spices and apple cider vinegar.  Brown the meat then take it off the heat to cool.
  3. Wash the peppers, cut off the tops, cut each in half lengthwise then scoop out the seeds.
  4. Once the meat is cool enough to touch, begin stuffing each pepper with as much of the meat as you can without cracking the pepper.  Place in the oven for 15 minutes.  The peppers should be tender when you remove them.
  5. While your peppers are baking, make the guacamole topping by mixing together (either by hand or in a food processor) the avocado, lime juice, hot sauce and a pinch of salt. 
  6. Right before you are ready to serve the poppers*, cut a small hole in the corner of a zip lock bag, put the guacamole inside and squeeze a small strip onto each pepper (This is much easier than doing it by hand!) and serve.
*Do not put the guacamole on top of the peppers if you are not serving them right away as you will probably want to reheat the peppers before serving.

Tuesday, March 12, 2013

Paleo Breakfast Ideas

One of the most common questions I get when teaching Paleo is, "What do you eat for breakfast?"  My answer is, it depends on how much time I have.  When Shane is home, I always beg him to make us omelettes because he is so good at it!  He took the picture above and asked me to put it on my blog last weekend (so cute! :).  Anyways, I usually make breakfasts ahead of time that we can grab on the way out the door and I make enough to last a couple of days.  Here is a list of links to some of my favorite breakfast recipes to make ahead of time or the morning of:

Make Ahead of Time:

Make the Morning of: 

*Eat in moderation due to sugar content.

Monday, March 11, 2013

Pan-Seared Scallops with Bacon and Spinach

Yesterday was my hubby and I's 9 year dating anniversary so I decided to get a little fancy! :)  This recipe is restaurant-worthy in my opinion and makes for a great date night meal indoors.  Enjoy!

Pan-Seared Scallops with Bacon and Spinach

Adapted from Cooking Light

Prep Time: Approximately 5 minutes
Cook Time: Approximately 15 minutes
Serves: 4

  • 1 1/2 lbs jumbo sea scallops (about 12)
  • 3 bacon slices
  • 1 cup onion, chopped
  • 6 garlic cloves, sliced
  • 12 ounces fresh organic spinach (I usually add a little extra spinach since it shrinks so much)
  • 1/4 tsp plus 1/8 tsp sea salt, divided
  • 1/4 tsp freshly ground black pepper
  • lemon wedges if desired

  1. Cook bacon in a large skillet over medium-high heat until crisp. Remove bacon from pan but leave the drippings Coarsely chop and set bacon aside. Increase heat to high.
  2. Pat scallops dry with paper towels. Sprinkle scallops evenly with 1/4 teaspoon salt and 1/8 teaspoon pepper. 
  3. Add scallops to the same pan with bacon drippings; cook 2 1/2 minutes on each side or until done. Transfer to a plate; keep warm. Reduce heat to medium-high.
  4.  Add onion and garlic to pan; sauté 3 minutes, stirring frequently. Add half of spinach; cook 1 minute, stirring frequently. Add remaining half of spinach; cook 2 minutes or just until wilted, stirring frequently.
  5. Remove from heat; stir in remaining 1/8 teaspoon salt and remaining 1/8 teaspoon pepper. Top each serving with the spinach mixture, crumbled bacon, 3 scallops and lemon wedges if desired.  Serve immediately.  

Friday, March 8, 2013

Paleo Orange Chicken

If you are in the mood for Chinese food, this is a great Paleo alternative!  Especially if you have a bunch of oranges that need to get eaten like I did.  This makes a great, quick week night meal and pairs well with broccoli.  We dipped our broccoli in the extra sauce, yum!

P.S. Please excuse my photography skills!  It is something I am working on. 

Paleo Orange Chicken

Adapted from Health-Bent

Prep Time: Approximately 5 minutes
Cook Time: Approximately 10 minutes
Serves: 2-4

  • 1 lb boneless, skinless chicken thighs (cut into bite size pieces)
  • 3 tbsp coconut oil (or fat of choice)
  • juice of 2 oranges
  • zest from 1 orange (grated peel)
  • 1 tsp fresh ginger (or ground ginger)
  • 3 tbsp gluten-free soy sauce or coconut aminos (a soy-free substitute)
  • 1 tsp chili garlic sauce or sriracha (I added a little extra for more kick :)
  • 3 green onions, chopped (I didn't have any on hand but I'm sure this is a great addition) 
  1. In a medium sauce pot, mix the orange juice, zest, ginger, soy sauce and chili garlic sauce. Set over medium heat and let simmer to reduce and thicken while the chicken cooks.  Make sure it doesn't reduce too much or you won't have much sauce!
  2.  In a saute pan, heat coconut oil over medium high heat. Add the chopped chicken thighs and cook until a nice brown crust has developed on the chicken pieces, about 4 minutes per side. 
  3. Add the chicken to the sauce pot and coat with the orange sauce. 
  4. Serve topped with green onions. 

Thursday, March 7, 2013

Chocolate Blueberry Banana Bread

Ok, here is your first treat post from me!  I am going to try my best to keep these to a minimum so as not to tempt those of you who are concerned about weight loss.  I like to make this for a quick, grab-and-go breakfast and it usually lasts 2-3 days, if Shane doesn't attack it!  I have made just the banana version before and it is just as delicious (just omit the blueberries and cocoa).

TIP: Make these into muffins if you don't have a loaf pan.  Bake approximately 25 minutes for mini muffins and 30-35 minutes for regular size muffins.

Chocolate Blueberry Banana Bread

Adapted from Civilized Caveman Cooking Creations
Prep Time: 10 minutes
Cook Time: 35-40 minutes with metal loaf pan, 55-60 with glass loaf pan
Serves: 8

  • 4 bananas (they do not need to be overly ripe)
  • 1 cup fresh blueberries (omit if you want regular banana bread)
  • 4 eggs
  • 1/2 cup almond butter (or any nut butter except peanut butter which is actually in the legume family and not Paleo)
  • 4 tbsps coconut oil, melted (or grass-fed butter)
  • 1/2 cup cocoa powder (omit if you want regular banana bread)
  • 1/2 cup coconut flour
  • 1 tbsp cinnamon
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1 tsp vanilla
  • pinch of sea salt

  1. Preheat your oven to 350°F.
  2. Combine your bananas, eggs, nut butter, and coconut oil in a Kitchen Aid mixer, blender, food processor or mixing bowl (mix well unless you want chunks of banana in your bread).
  3. Once all of your ingredients are blended, add in your cocoa powder, coconut flour, cinnamon, baking soda, baking powder, vanilla, and sea salt and mix well.
  4. Gently fold in the blueberries.
  5. Grease a 9×5 metal or glass loaf pan with a fat of your choice (I used coconut oil). 
  6. Pour in your batter and spread it out evenly.
  7. Place in your preheated oven and bake for approximately 35-40 minutes if using a metal loaf pan, 55-60 minutes if using a glass loaf pan or until a toothpick inserted into the center comes out clean.
  8. Remove from the oven and flip onto a cooling rack (I usually just leave mine in the pan for easy clean up, just be careful not to let it overcook if you do the same).
  9. Slice and serve!

Wednesday, March 6, 2013

Maple, Mustard Grilled Chicken and Roasted Brussels Sprouts

This is one of my favorite meals to cook on a week night when I have a little extra time!  If you workout in the evenings, put the chicken in the marinade before you head out to save some time when you get home.  Also, prepare the brussels sprouts first and roast them while you are grilling the chicken.  If you are able to multitask like that, this meal should take 45 minutes tops (excluding marinating time)!

TIP: Count this as a semi-cheat meal because of the maple syrup.

Maple, Mustard Grilled Chicken 

Adapted from Health-Bent
Prep Time: 30+ Minutes (to marinate chicken)
Cook Time: Approximately 16 Minutes (grilling 4-5 thighs at a time)
Serves: 4


  • 2 lbs boneless, skinless organic chicken thighs
  • 1/3 cup dijon mustard
  • 3 tbsp organic maple syrup (Grade B is best)
  • 1 stem fresh rosemary chopped


  1. In a large zip-lock bag, add the mustard, maple syrup & rosemary. Mush around to incorporate and taste to see if you want to add more maple or mustard. Add the chicken and let marinate in the fridge for at least 30 minutes.
  2. Heat a large saute pan over medium-high heat (or a grill). Melt a few tablespoons of grass-fed butter (or fat of choice), and sear the chicken thighs, about 4 (undisturbed) minutes per side. Be sure not to overcrowd the pan as you want the chicken to develop a nice char on the outside.
  3. Pour the marinade in a small saute pan (minus the rosemary stem). Let it come to a simmer and keep it there for about 4-5 minutes, whisking occasionally. If you find the sauce has gotten too thick, add a little stock to it.
  4. Serve the sauce on the side or brush it over the tops of the grilled thighs.

Roasted Brussels Sprouts

Adapted from Nom Nom Paleo
Prep Time: 10 minutes
Cook Time: 30-35 minutes
Serves: 4-6


  • 1.5 lbs brussels sprouts
  • 2-3 tbsp extra virgin olive oil
  • 4 slices bacon, diced
  • salt and pepper
  • balsamic vinegar (if you don't have any, I think this recipe tastes just as good without it!)

  1. Preheat oven to 400°F.
  2. Trim the ends and any old outer leaves from the sprouts.  Cut the sprouts in half and toss with olive oil, salt and pepper.
  3. Place the sprouts in a single layer on a foil lined baking sheet.  Sprinkle the diced bacon on top and put in the oven. 
  4. Roast for 30-35 minutes, rotating sprouts at 10 minute intervals for an even roast.
  5. Check seasoning and drizzle with balsamic vinegar if desired.

Tuesday, March 5, 2013

Butternut Squash and Ground Beef Hash w/ Fried Egg

The purpose of this post is to prove that I'm a normal person who doesn't always have time to whip up a masterpiece for dinner.  I had intended for my first recipe post to be picture perfect but as you can see from the picture above, it looks like a pile of slop!  It was a delicious pile of slop though so keep reading... Anyways, I ended up staying at the gym a lot later than I had anticipated and had no idea what I was going to make for dinner.  I usually throw something in the crock pot when I know I'm going to be out late but I failed to prepare this time. I didn't get home until after 9:00 pm and was so tired and hungry that it was hard to think, so I looked in the fridge and came up with this protein-packed dish.  

TIP:  If you don't have all of these ingredients, try modifying with other paleo-friendly ingredients that you do have.  For example, use sweet potatoes instead of butternut squash or ground turkey instead of ground beef.  Feel free to use your own favorite spices as well.  I want to prove that it doesn't have to be hard to cook Paleo! :)

Butternut Squash and Ground Beef Hash with Fried Egg

Prep Time: Approximately 5-10 Minutes
Cook Time: Approximately 20 Minutes 
Serves: 2-4 (2 servings If you are cooking for two men, 3-4 if its for a cave wife and husband :)

  • 1 large butternut squash, peeled and chopped (Costco sells them pre-chopped!)
  • 1 lb ground beef (grass-fed or organic)
  • 3 tbsp butter (grass-fed or organic) or other fat of choice
  • 1 medium onion, peeled and chopped 
  • 3 cups fresh, organic spinach (dirty dozen)
  • 4 eggs
  • 1 tbsp thyme 
  • 1/2 tsp of red pepper flakes
  • salt and pepper to taste

  1.  In a large skillet over medium-high heat, melt two tbsp of butter.
  2. Add the butternut squash to the skillet and season with thyme, red pepper flakes, salt and pepper. Cook the squash until its tender and starting to brown.
  3. In another skillet, cook your ground beef over medium heat until it's browned.
  4. Once the squash is browned, add the onions and the browned beef into the skillet. Cook for an additional 4 to 5 minutes.
  5. In the skillet you cooked your ground beef in, melt another tbsp of butter and fry your eggs.
  6. Add the spinach into the squash mixture and cook just until the spinach begins to wilt (1-2 minutes).
  7. Remove from heat and divide up the hash.
  8. Place 1 or 2 fried eggs on top and BAM!  You've got a delicious, post workout dinner or breakfast that is sure to please any hungry cave guy or gal!

Monday, March 4, 2013

What We Stock Our Fridge/Cupboard with

Shane and I recently had access to a scale that measured our metabolic age and it turns out that we both have the metabolism of a twelve year old!  Crazy, huh?  So as you've probably already guessed, we eat A LOT and have to buy A LOT of groceries!  One of my Christmas presents last year was a membership to Costco which has saved me a lot of grocery trips and money!  I highly recommend the Executive Costco Membership to anyone who spends at least $100 per week on groceries and other household items because the membership will pay for itself at the end of the year, after your 2% annual reward.  Anyways, the Paleo diet is not really about portioning the size of your meals but rather, portioning whats in your meals to include the right amount of protein, veggies/fruit and healthy fats. If you do this correctly, you will feel satisfied until your next meal.  Here is a great guide from Balanced Bites on what to eat and how to balance your meals.

So here is what you will typically find in our fridge/cupboard:

Pictured above:
  • Coconut milk- organic, unsweetened
  • Local, raw honey
  • Organic maple syrup (Grade B is best for you)
  • Butternut squash
  • Coconut flour
  • Coconut oil- pure, unrefined
  • Almonds- to snack on and make homemade almond meal/flour/butter (post coming soon!)
  • Almond butter
  • Almond milk- unsweetened
  • Bacon, bacon, bacon : p
  • Avocados
  • Organic spinach- In the dirty dozen, try to buy organic!
  • Bananas
  • Organic apples- In the dirty dozen, try to buy organic!
  • Oranges
  • Organic blueberries- In the dirty dozen, try to buy organic!
  • Extra virgin olive oil
  • Brussels sprouts- Don't say gross!  These can be made very tasty!
  • Grass-fed butter- Yes, butter is dairy and not strictly Paleo but many consider it a healthy animal fat. Clarified butter(ghee) is even better for you.
  • Organic ground beef (Grass-fed organic is better if your budget allows for it)
  • Organic chicken thighs, breasts, whole chicken
  • Organic cage free eggs- Free-range is better but they don't have at Costco.  Local is even better!

Other foods we eat a lot of not pictured:
  • Sweet potatoes
  • Spaghetti squash- You will see this as a yummy pasta substitute in a lot of Paleo recipes
  • Steak
  • Salmon- wild-caught is best
  • Shrimp
  • Ground turkey- I make my own breakfast sausage with this since we try to stay away from pork
  • Organic chicken sausage
  • Frozen berries- for protein shakes/smoothies/paleo ice cream
  • Larabars- Can buy in bulk at Costco!
  • Carrots
  • Celery-  In the dirty dozen, try to buy organic!
  • Kale-  In the dirty dozen, try to buy organic!
  • Broccoli
  • Mushrooms
  • Organic tomato- diced, sauce, paste
  • Peppers
  • Onions
  • Garlic
  • Sea salt and a lot of other spices!

I will save our guilty pleasures for another post but honestly, we don't buy many because out of sight means out of mind! :)

Getting Started with Paleo

Welcome to my blog!  The purpose of this blog is to assist new Paleo "dieters" on their journey to a healthier, happier lifestyle.  I am not a big supporter of diets as they are usually only temporary, instead; it is my hope that you adopt a Paleo lifestyle in order to experience the full benefits, not just weight loss (See image below and learn more here).   A basic definition of the Paleo diet is eating meat, vegetables, nuts & seeds, some fruit, little starch and no sugar.  We don't eat grains, dairy or legumes (beans).  Yes, we have cheat days and have made a few personal modifications such as enjoying natural sweeteners like organic honey and maple syrup in moderation (This is important to help you stick with it) but we have still seen incredible results!

On this blog, I will be sharing recipes that I cook in our home, tips and more about the benefits of living a Paleo lifestyle.  I try to pick recipes that are simple and easy on the budget but do be prepared to increase your grocery budget some as you will be buying more whole foods.  A lot of the recipes I will be sharing will come from some of my favorite websites below.  Go ahead and take a look through these, try out a recipe or two and share what you liked/didn't like:

WARNING: Many Paleo websites post enticing "paleo-friendly" treats. These should be eaten in moderation because any type of sweetener, natural or not, is still sugar and should not be eaten everyday, especially if you are concerned about weight loss!  Practice self control. :)

Multiply Delicious:
Against All Grain:
Civilized Caveman Cooking:
Nom Nom Paleo:
Balanced Bites:

Paleo/Primal Food Blogger Sharing Sites:
The Foodee:
Fast Paleo: