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!
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.
With an impeding snow storm, here’s an easy recipe to help warm you up. Sweet potatoes offer so many unique nutritional benefits. They are rich in antioxidants including beta-carotene to help boost Vitamin A levels. Research has also shown that when passing through our digestive tract, sweet potato antioxdants and other phytonutrients may be able to lower the potential health risk created by heavy metals and oxygen radicals
- 3 large sweet potatoes
- 3 cups vegetable stock (or chicken broth)
- 1/2 cup chopped white onion
- garlic powder or fresh garlic clove
- 1/4 cumin
- pinch of sea salt
- 1/4 tsp black pepper
- Bacon ‘uncured, nitrate free’ to garnish (optional)
- Wash, peel, and chop sweet potatoes in large chunks.
- Cook bacon and set aside. Meanwhile, saute chopped onion with olive oil in large pot over medium-low heat.
- Once onion is tender (5-7 minutes), added vegetable broth, sweet potatoes, and spices to pot.
- Bring to a boil for 3 minutes then reduce to a simmer for 15 minutes, stirring occasionally.
- Poor contents into a blender or food process.
Divide in serving bowls and garnish with chopped bacon. Pair with a salad to make it a complete meal!
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!
- 1 lb free-range ground turkey
- 2 cups rinsed, fresh chopped spinach
- 1/2 cup finely chopped onion
- 1/2 tsp. garlic powder
- 1/2 cup feta cheese
- 1 egg
- 1/4 tsp. black pepper
- dash of sea salt
Combine all ingredients in a large mixing bowl with hands. Form 1/2 inch thick patties (about 5-6). Place patties in a large, non-stick pan, then turn heat on medium. Cook patties for about 4-5 minutes on each side. Serve with fresh in season fruit and vegetables!
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).