Yogurt bowls are one of my favorite go-to breakfast and snack options. I was one that use to eat those tiny artificially flavored (low-fat and sugar laden) yogurt cartons from the store. Not only were they hyper-processed, they lacked adequate protein, healthy fat and fiber to get me full. I normally eat plant based yogurts like almond, cashew and coconut but recommend full-fat, grass-fed yogurt for those who include dairy in their diets. I love loading my yogurt up with lots of different toppings. A few of my favorite include fresh fruit, ground flaxseed or chia seeds, drizzled almond or sunbutter, shredded coconut flakes, and grain-free granola. SO.GOOD.
- 1 cup plain plant based yogurt (almond, cashew, coconut)
- 1/4 cup blueberries
- small sliced banana
- 1 Tbsp. ground flaxseed
- 1 Tbsp. unsweetened sunbutter or almond butter
I absolutely love oatmeal, especially overnight oats with all of the yummy toppings. Since transitioning to a paleo diet, oats have been the one staple in my diet that I hadn’t been able to quite let go of. I would eat a bowl of my GF overnight oats every morning at work and felt I did pretty well with them. Understanding however, how healing a true paleo diet can be, I knew I would eventually take the leap and commit fully to a grain-free diet. I only want to do the very best that I can for my body, at least from an everyday standpoint. I still do enjoy the occasional sushi night 🙂
In preparation of weaning my oats out of my diet, I started to explore ways to make grain-free oatmeal. Cauliflower rice oats wasn’t an option right now because a food sensitivity test showed I was ‘highly intolerant’ to cauliflower (not easy on a paleo diet am I right?) I plan to reintroduce cauliflower at a later time since it had become a diet staple of mine. So I set out to recreate my oatmeal bowl (grain-free) while keeping it as simple and delicious as possible. I have to say, this combination really hit the spot!
- 1 ripe mashed banana
- 1/4 shredded coconut flakes
- 1 Tbsp. coconut flour
- 1 tsp. cinnamon
- 1 Tbsp. ground flaxseed
- 1 Tbsp. nut/seed butter
- Fresh fruit to top (berries are my favorite)
In a bowl, mash banana using a fork. Add in coconut flakes, coconut flour, and cinnamon and combine. Add 1 tbsp. of nut butter and microwave for about 45 seconds-1 minute. Top with fresh fruit, ground flaxseed, and any other topping of choice!
Make this the year you ditch the canned cranberry sauce on Thanksgiving! Most canned versions contain high amounts of added sugar, often in the form of high fructose corn syrup. In addition to wanting to avoid refined sugars, I myself was never a fan of the jello-like consistency the can version produces anyways. I’ve learned homemade sauce is actually incredibly simple to make. This version uses only real food ingredients, omitting the refined white sugar and packing in an extra nutritional punch.
- 1 bag of whole cranberries or about 6 cups
- 1 20 oz. can of crushed pineapple (may also use fresh chopped pineapple-approximately 2 cups)
- 1 large whole apple, diced
- Combine cranberries and pineapple in a large pot over medium heat. Cook for 15-20 minutes, stirring every few minutes.
- Add in the diced apple and cook an additional 15 minutes or until mixture is a thick chutney.
- Serve while hot or store in glass container in refrigerator for
Note: Any kind of apple should work. I used Fiji. You can leave the skin on. If you prefer a smoother sauce consistency, try using a spatula to help break up the apple pieces and cranberries while it’s cooking. Or simply toss the mixture into a food processor quick.
Easy weeknight fish tacos!
- 1/2 lb. wild-caught cod or other white fish
- 1 avocado
- 1 mango, diced
- 1 tomato, diced
- 2 limes
- 1/4 small red onion, finely chopped
- Olive oil
- Natural taco seasoning e.g. Simply Organic, Trader Joe’s
- Grain-free tortillas *
*May substitute with corn tortillas
1. Marinate fish in taco seasoning and lime juice for approximately 20 minutes.
2. Combine chopped mango chunks, tomato, and red onion to make the salsa. Squeeze in fresh lime juice and combine in salsa.
3. Sauté or grill fish until white and flakey. (Cook on each side approximately 3-5 minutes)
4. Lightly spray tortillas with olive oil spray and warm in pan over low heat. (1 minute) Assemble tacos while tortillas are still warm. Top with sliced avocado and enjoy!
As a kid, my sisters and I loved drinking hot chocolate on snow days. We always had those convenient, white packets with the little marshmallows in them. So out of curiosity, I recently looked at the ingredients of these popular hot chocolate packets. Although I wish I could say I was completely shocked, sadly I wasn’t surprised.
Swiss Miss Hot Chocolate – Ingredients:
Sugar, Marshmallows (Sugar, Corn Syrup, Modified Corn Starch, Gelatin, Artificial Flavor), Modified Whey, Corn Syrup, Cocoa (Processed with Alkali), Partially Hydrogenated Soybean Oil, Less than 2% of: Nonfat Dry Milk, Salt, Dipotassium Phosphate, Carrageenan, Artificial Flavor.
Since making the switch to almond and coconut milk a few years back, I was determined to make a hot chocolate that was just has creamy and delicious as regular hot chocolate using REAL food ingredients. This simple recipe is dairy free, soy free, and also free of refined sugars, emulsifiers, and artificial flavors.
Kale is the QUEEN of healthy greens. Loaded with vitamins and minerals, it is one of the most nutrient dense foods on the planet. In particular, kale is very high in antioxidants Vitamin A, Vitamin C, Vitamin K; in addition to minerals iron, calcium, and manganese. Not only is this leafy green chalked full of antioxidants, but even has omega-3 fatty acids to help fight inflammation! One cup offers 5 grams of fiber and only 36 calories.
Crispy Baked Kale Chips
- 3 cups chopped kale
- 1 Tablespoon extra virgin olive oil (or 1 even coat of olive oil spray)
- 1/2 teaspoon sea salt
- 1/4 teaspoon garlic or onion powder
- Preheat oven to 275 degrees F.
- Using a knife, cut a kale bunch (already washed & dried) into smaller bite size pieces. You may also use a bag of already precut kale.
- Lay a sheet of parchment paper on a rimmed baking sheet.
- Spread kale into a single layer on the baking sheet.
- Drizzle olive oil (or use olive oil spray, such as Trader Joe’s), and sprinkle with sea salt and other seasoning.
- Bake for 10 minutes, then turn tray. Bake for an additional 10 minutes. Watch carefully as to not allow kale to burn.
- Let cool 3 minutes and enjoy!
Be sure to enjoy these kale chips within 24 hours as they lose crispiness quickly!