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.
I love, love, love fresh seasonal fruit in a salad. This salad takes just 5 minutes to put together and is loaded with antioxidants. Not to mention it tastes delicious!
- 1 head of organic kale, rinsed and chopped (may also use pre-chopped bin )
- 2 cups cubed watermelon
- 1 large cucumber, sliced in quarters
- 1/4 block of goat cheese, chopped
- 1/4 cup raw, unsalted, peeled sunflower seeds (I use Trader Joe’s brand)
- Optional (add fresh mint leaves)
- 1/4 cup Extra virgin olive oil
- 1 1/2 Tbsp. Balsamic vinegar
- Combine all ingredients and toss with dressing.
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!
This dish is too easy and delicious not to try. Cauliflower makes a great substitution for refined white rice, mashed potatoes, pizza crust, and now grits! The cruciferous vegetable provides anti-inflammatory compounds and various phytochemicals to help ward off disease. Just 1 cup provides 73% of the daily value of Vitamin C! That’s 3X as much as 1 cup of spinach! Not to mention the fresh wild-caught shrimp offering a nice dose of omega-3 fatty acids, selenium, and Vitamin B12 . Add a side of greens and you have yourself a very nutritious dinner!
- 1/2 lb. whole wild caught shrimp
- Cajun seasoning
- Cauliflower florets (frozen)
- 1 Tbsp. Grass-fed butter
1.Prepare shrimp (peel and deveine). Rinse and pat dry. Coat shrimp with Cajun seasoning and set aside. If you don’t like spicy, substitute with any seasoning of choice.
2. Heat large skillet over medium heat.
3.Meanwhile, steam or cook frozen cauliflower on stove top. Place in high speed blender or food processor. Add 1 Tbsp. grass-fed butter or olive oil to cauliflower in addition to seasoning. (sea salt, garlic, parsley).
4. Blend cauliflower until it reaches a fairly smooth consistency.
5. Pansear shrimp for about 2 minutes on each side.
6. Serve shrimp over “grits” and with your favorite green vegetable. Asparagus or sauteed spinach both work well!