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 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!
This chowder is a warm and comforting dish perfect for these bitter cold winter evenings we’ve been having. It’s paleo friendly, and loaded with nutrients to nourish and heal the body!
- 1 head cauliflower, finely chopped (I threw the florets in my Ninja)
- 2 garlic cloves, minced
- 1 small white onion, diced
- 3 carrots, peeled and chopped
- 4 celery stalks, diced
- 3 cups chicken broth
- 1 cup full-fat coconut milk
- 1 tsp. ground cumin
- 1 tsp. ground turmeric
- fresh chives
- 4 bacon slices ( uncured, nitrate free)
- 1-2 Tbsp. grass-fed butter or olive oil for cooking
- Sea salt and black pepper to taste
- Cook the bacon and set aside.
- Melt butter (or add olive oil) in a large pot over low-medium heat.
- Add the garlic, chopped onion, carrots, and celery. Cook, stirring occasionally, until tender (about 5 minutes).
- Stir in the cauliflower and cook on medium heat, stirring occasionally, for about 5 minutes.
- Add in the chicken broth, coconut milk, chopped bacon, and spices; stir together.
- Bring to a boil; then reduce the heat and let simmer for about 15 minutes or until the vegetables are tender.
- Garnish with additional chopped bacon and chives (optional).
This grain free bread is so easy to whip together and comes out so moist.
- 1 1/2 cups of almond flour
- 3/4 cup of organic canned pumpkin
- 3 eggs, whisked
- 1/4 cup raw honey
- 3 Tbsp. grass-fed butter OR coconut oil, melted
- 3 tsp. baking powder
- 1 Tbsp. cinnamon
- 2 tsp. of pumpkin pie spice
- 1 tsp of vanilla extract
- 1/2 cup of pecans
- Preheat oven to 350 degrees F.
- First combine all the dry ingredients together in a medium-sized mixing bowl.
- Next, in a small bowl, mix all the wet ingredients together.
- Pour the wet ingredients into the larger dry ingredients bowl and stir until combined
- Chop half of pecans and fold them in.
- Grease a bread loaf pan and pour mixture in.
- Top with remaining pecans. I mixed pecans with a little melted coconut oil, coconut sugar, and cinnamon for the topping!
- Bake at 350-degrees F for 30 to 40 minutes. Check if fully cooked by inserting a toothpick inserted into the center.
- Cool, slice, serve and enjoy!
Yogurt can be a quick and nutritious snack or breakfast when in its natural state as nature intended! As you may know, commercially store bought yogurts can be full of artificial flavors, dyes, and added sugars. Starting with just plain yogurt and adding in your own real food flavors and toppings is not only more nourishing for your body but it tastes delicious too. My favorite yogurt bowl consists of plain, full-fat grass-fed yogurt, fresh fruit, pecans or walnuts, cinnamon, vanilla extract, and a drizzle of pure honey. YUM!
- 1 cup plain full-fat yogurt or plant based yogurt
- 1/2 sliced banana or other fruit
- 1 Tbsp. sprouted ground flaxseed
- 1 tsp. pure vanilla extract
- 1/2 tsp. honey
- 1/4 cup nuts
- dash of cinnamon