Monday, July 29, 2013

Lime Avocado Cucumber Salad

Lime Avocado Cucumber Salad

  • 1 large cucumber
  • 1/2 c of onion
  • 1 avocado


  • 2-3 tbsp of light olive oil
  • 2 tbsp of apple cider vinegar
  • 1 tsp sea salt
  • 1 tsp pepper
  • 1-2 tbsp lime juice

  1. Slice and quarter cucumber, onion, and avocado. Mix together in a medium bowl.
  2. Combine dressing ingredients into bowl. Add extra salt/pepper if needed.

Sunday, July 28, 2013

Crockpot Chicken and Tomatoes

          Yummy crockpot recipe? Check! We love our crockpot, but I have not used it enough. I will be trying out many new recipes involving it, so be ready everyone! This was my first.

  • 3/4 c onion
  • 2 tbsp. minced garlic
  • 12 oz chicken tenders/breast
  • 2 tbsp. dried Italian herb
  • 1 tsp sea salt
  • 6 oz tomato sauce
  • 1 c diced tomatoes
  • 2 oz mushrooms
  1. Chop your onions into medium size pieces.
  2. Add onions and garlic to a medium size mixing bowl.
  3. Next, combine the chicken with the onions, garlic, mushrooms, pepper, salt, and Italian herb into a crockpot.
  4. Combine the tomato sauce and tomatoes in a separate bowl. When thoroughly mixed, add to the crockpot and continue mixing with other ingredients.
  5. Cook everything in the crockpot on medium for about 4 hours. Gently stir every thirty minutes or so.

Friday, July 26, 2013

Paleo Sweet Potato Latkes

          I had a wonderful vacation, but I could not wait to get back home and cook again. I missed my own groceries and Paleo recipes. On the menu this morning were these Sweet Potato Latkes with eggs. Tom and I loved these! They are a twist on sweet potato breakfast hash browns.
  • 1 sweet potato (grated)
  • 1/2 onion (chopped)
  • 2 eggs
  • 4 slices of bacon
  • 1 tsp sea salt
  • 1 tsp pepper
  • 1 tsp olive oil for lathering pan
  1. Preheat your oven at 425 degrees F, and grease your baking sheet with a little oil.
  2. In a medium sized bowl, mix your eggs, sweet potato, and onion.
  3. Next, sprinkle with your salt and pepper. Crumble bacon by hand and add to the bowl.
  4. Create several patties by hand and place on baking sheet. These will be not be solid because there is no flour binding them. Do not worry, they turn out perfectly!
  5. Bake for 15-20 minutes or until your edges are brown.

           PR's were flying at our gym yesterday. Let's see what surprises your breakfast will fuel today!

Thursday, July 18, 2013

Paleo Squash Bites

          I have seen many of my Paleo friends make variations of this recipe, and everyone seems to enjoy this snack! Plus, it only takes a few short steps! I have also made these by cutting the squash length wise. Try it out either way you want!

  • 2-3 yellow squash
  • 1/3 c organic tomato sauce
  • 2 tbsp olive oil
  • 1 tsp basil
  • 1 tsp sea salt
  • 1 tsp black pepper
  1. Preheat your oven to 350 degrees F.
  2. Dice your squash into thin pieces.
  3. Spread a light layer of olive oil onto each piece of squash, and place on a baking sheet.
  4. Next, you will put a little tomato sauce onto each squash, and sprinkle basil, sea salt, and pepper onto each one.
  5. Bake for 10-15 minutes or until slightly crisp!

Wednesday, July 17, 2013

Paleo Creamed Spinach and Deviled Chicken

          I do not have the best photos for these, but they are a great combination! The first photo is of the Creamed Spinach that we had the other day with burgers. The second photo is my meal prepped Devil Chicken that I took with me on the go. I found both of these recipes in my Paleo cookbook. I love testing out new ideas!

Creamed Spinach

  • 1/4 c onion
  • 3-4 c of spinach
  • 1 tbsp coconut oil
  • 1 tbsp minced garlic
  • 1/2 c unsweetened coconut milk
  • 1/2 tsp black pepper
  • 1/2 tsp sea salt
  1. Begin by mincing the onion, and chopping the spinach into halves or fourths.
  2. While you are preparing these, melt the coconut oil over medium heat in a large skillet.
  3. Sauté the onion for a few minutes, then add your spinach.
  4. Next, crush in your garlic and continue to stir until the spinach wilts.
  5. Stir in the coconut milk, peppers, and salt. Let the spinach simmer in the coconut milk for a few minutes.

          You get a delicious creamy taste without the actual dairy! I love this side. It can go with anything from steaks, to burgers, to eggs. Trust me, I have had it with all three!

Deviled Chicken

  • 4 chicken breasts
  • 1/2 c almond meal
  • 1 tsp curry powder
  • 1 tsp cayenne pepper
  • 1 tsp dry mustard
  • 4 tbsp olive oil
  1. Preheat your oven to 350 degrees F.
  2. In a medium sized bowl, mix your almond meal along with the seasonings.
  3. Rub each piece of chicken with a little olive oil then roll in the seasoned almond meal.
  4. Place on a baking sheet and roast for 40-60 minutes. You will want the coating to be crunchy!

           When I am not cooking or working, I am usually working out with these guys and girls. This was caught on camera the other day. Some of my awesome workout partners pushing me through the last few sets of heavy front squats. I do not know what I would do without them!

Monday, July 15, 2013

Avocado Protein Pudding

          It is time for me to share the dessert I made for Tom today! Not only is this quick and easy to make, but it is strict Paleo approved with no nut flours, nut butters, or sweeteners (agave, honey, maple syrup).

  • 1/2 avocado
  • 4 tbsp coconut milk
  • 2 tbsp cocoa powder
  • 1 scoop chocolate protein powder (I used Muscle Tech for this batch.)
  1. Mash your avocado into a bowl until you get a creamy consistency.
  2. Add cocoa powder and protein powder.
  3. Next, begin to add coconut milk one tablespoon at a time. It may take a little less/more. You will want this to be very smooth and have a usual pudding texture.
  4. I added a small pinch of Cacao Nibs to the top. Yummy!

Sunday, July 14, 2013

Avocado Egg Bites

          Two of my favorite foods in one, avocado and egg! I have made the bacon bites many times (I will be sure to post this soon.), but these were a first. I would try to eat these within one day or so. You do not want your avocado to go bad. These were quite the hit!

  •  6 eggs (I had one muffin tin that holds six at a time. Add extra if you have a larger one.)
  • Few kale leaves
  • 1/4 c mushrooms
  • 1/2 avocado
  • 1 tsp sea salt
  • 1 tsp black pepper
  • 1 tsp olive /coconut oil
  1. Preheat the oven to 350 degrees F.
  2. Lather the inside of a muffin tin with olive or coconut oil.
  3. Crack an egg into each tin.
  4. Dust chopped kale leaves and mushroom over each egg.
  5. Bake for 5-7 minutes. While this is baking, slice the avocado in 6 slices.
  6. Take the tin out of the oven, place an avocado slice on each egg and sprinkle your salt and pepper over each egg bite.
  7. Bake for another 5-7 minutes.

Saturday, July 13, 2013

Chicken, Bacon, and Tomato Kabobs

          I have been craving kabobs for weeks, but I kept putting it off. Finally, I made some time yesterday, and I loved them more than I imagined! I wanted to keep the spices and marinade simple and healthy. It was perfect. Here is the quick recipe I used!

  • 1 package of all natural chicken tender breasts
  • 15-20 grape tomatoes
  • 5 pieces of bacon
  • 1/4 c mushrooms (I didn't have enough of these for all of my kabobs. 1/4 c should be just right.)
  • 1 c kale leaves
  • 1 tsp lime juice
  • 1 tsp olive oil
  • 1 tsp sea salt
  • 1 tsp pepper
  • Few skewer sticks
  1. Preheat oven to 400 degrees F.
  2. For each kabob, I cut one chicken tender into thirds or fourths depending on the size. I also cut each piece of bacon into fifths. I used two kale leaves at a time. Put in whatever order you chose.
  3. After completing each of the kabobs (I only made 5), I placed them on a baking sheet and sprinkled them in a little lime juice, olive oil, salt, and pepper.
  4. Cook for about 10 minutes and then they will be ready to eat. I ate mine with a little Organic Tomato Sauce! Try it out.

          Also, how cool is this? One of my Crossfit Kids that I coach tried out one of my recipes at home, and her mom sent me this picture! I am so proud of Miss Kenna and her healthy lifestyle, in and out of the Box!


Thursday, July 11, 2013

Paleo On-The-Go

          We live in an on-the-go world, and we do not always have time to stop and make an entire meal. I am constantly cooking and meal prepping for the busy days ahead! For example, this is what I packed for today; protein shake, eggs and bacon, and egg white/kale mix with a turkey burger on top!

          I used to feel like I never had time to eat healthy, but I could not have been any more wrong. I didn't know what options I had, and I do not want anyone else to feel the same way I did. Rather than stressing or thinking that only options are unhealthy, I have come up with a list of quick and easy snacks with little to no preparation needed!
  • Mixed Nuts (almonds, pistachios, cashews, etc)
  • Fruit (fresh or dried)
  • Almond/Cashew/Coconut butter (They even have some small single serve packets!)
  • Raw Veggies (carrots/celery/cucumber, etc)
  • Jerky (This is hard to find if you are staying strict Paleo, but you can still find some preservative free!)
  • Tuna
  • Lara Bars ( I love these, and they have a few completely Paleo options if that is what you are looking for. My favorite is the Apple Pie!)
  • Other Snack Bars including KIND Bars and Protein Bars (Not 100% Paleo, but still excellent options if you just check your ingredients and make sure you are still getting quality nutrition! )
          If you have a little more time to prepare, either that morning, or the night before. Here are some other great ideas!
  • Boiled Eggs
  • Bacon (This snack is just as great on the go!)
  • Protein Pancakes (I learned this at the last competition I did. These sweet treats are mess free and easy to eat by hand. Check my earlier post for this recipe!)
  • Protein Shakes (Depending on whether you use dairy or not, you may mix it with organic whole milk, almond/coconut milk, fruit, or veggies. Tom found a recipe of mixing 1/2 avocado, 1/2 banana, 1 tbsp Supergreens, and 2 scoops of protein in water in a blender. This is a perfect combination of protein, fats, and carbs, and it is delicious!)
  • Homemade Trail Mix (nuts, dried fruits, organic dark chocolate chips, sunflower/pumpkin seeds)
  • Kale Chips (Spread olive oil over kale, sprinkle with salt and pepper, and bake at 250 degrees F for about 10 minutes! These taste just like chips, but healthy!)
  • Protein Balls (One of my favorite recipes is created by mixing 1 c chocolate protein, 1/2 c raw almond butter, 1 tsp agave, 1 tsp vanilla in a bowl, then separating into approximately 10 small balls, and finally rolling in coconut flakes if you have them! If not, they are very addicting by themselves.)
  • Guac/Salsa Eggs (Simply scoop the yolk out of your boiled egg, and replace with guacamole and/or salsa.)
          If you have a lot of time the night before, you can do what I did today! Pack an entire meal for yourself to take with you! I am always looking for more Paleo friendly snacks that are easy to make and easy to eat! What are you all eating on-the-go?

Wednesday, July 10, 2013

Paleo Pancakes

          Breakfast is my favorite meal of the day, so having breakfast for dinner too makes me one happy lady. Two nights ago, Tom and I had Paleo Banana Pancakes, eggs (These have kale, mushrooms, and onions mixed in. My favorite way to eat eggs!), bacon, and organic whole milk! I have shared this pancake recipe with a few friends, and they loved it! Hopefully, you all will enjoy this sweet treat too.

  • 1 egg
  • 1/4 c almond flour
  • 1 tbsp almond butter
  • 1/4-1/2 c water
  • 1/2 banana
  • 1 tsp cinnamon
  • 1 tbsp agave *optional
  1. Mash banana into a small mixing bowl.
  2. Crack the egg over the banana then add the almond flour and almond butter.
  3. This is where you will add the water. You want to create a batter like consistency, so I start with 1/4 c and add extra if needed.
  4. Add your cinnamon and agave*.
  5. Mix together and cook over stove like all pancakes we have grown to know and love!

          I have created so many variations of this recipe, but I always use banana as a main ingredient to keep the pancakes thick and tasty. I have made:
  • Banana and Walnut Pancakes (simply adding 1/4 c diced walnuts)
  • Blueberry Pancakes (adding 1/4-1/2 c blueberries) *Same idea with raspberries
  • Pumpkin Pancakes (adding 1/4 c canned pumpkin)
  • Dark Chocolate Chip Pancakes (adding 1/4 c organic dark chocolate chips) *Our Favorite!
  • I have also made Peanut Butter Pancakes (substituting the almond butter with all natural peanut butter, and adding 1/4 c diced peanuts) *Not Paleo, but another yummy idea!
          These are one of my favorite Paleo treats to make. They are also good to take on the go! I see many Crossfitter's making these for a meal on the run, or for a night in at home. You can use all natural honey, agave, or maple syrup without added sweeteners as a topping, but I personally like them plain! The ingredients make for a sweet moist texture that doesn't necessarily need anything else. Eat up and enjoy!

Monday, July 8, 2013

Cauliflower Crust Paleo Pizza

          I have always loved pizza, and luckily, I hit the jackpot with this recipe! I had searched all over the internet for a good Paleo Cauliflower Crust recipe, and could not find one that met true Paleo standards. I tweaked a few recipes and created one of my own. Next up, I am going to try my friend Mandi's idea, BBQ Chicken pizza!

Ingredients for Cauliflower Crust:
  • 2 packages of Kroger Fresh Selections Cauliflower (Refrigerated, not frozen. You could also just buy a head of cauliflower if they do not have this.)
  • 3 eggs
  • 1/2 c almond flour
  • 1 tbsp olive oil
  • 1 tsp sea salt
  • 1 tsp black pepper
  1. Begin to boil a pot of water, and rip the cauliflower into smaller pieces. After about 20 minutes, drain the cauliflower and pour it into a large mixing bowl.
  2. Next,  mash the cauliflower by hand. You could easily use a food processor, but I gave this method a try and it worked out great! Do not worry about making sure it is all completely grated. 
  3. Add the eggs, almond flour, sea salt, and pepper.
  4. Lather the baking sheet in olive oil. (I literally poured it onto the sheet and spread it with a paper towel. This helps keep the crust from sticking!) Spread the batter evenly on your baking sheet.
  5. Bake at 400 degrees F for 25-30 minutes.
           Next, we will move on to the sauce and toppings. These will vary depending on what you want your pizza to be! Here is what I used.
  • 3/4 can organic all natural pizza sauce
  • 1 tbsp olive oil
  • 2 c kale
  • 1/2-1 c mushrooms
  • 1/3 c onions
  • 10 pieces of bacon
  1. While the crust was baking, put the olive oil into a pan, followed by the kale, mushrooms, and onions. Also, I used a pinch more of salt and pepper.
  2. While sautéing the vegetables, cook ten pieces of bacon in a separate skillet.
  3. After the crust is finished baking, open your can of pizza sauce, and spread 3/4 of the contents of the can on your crust.
  4. Next, add the rest of your toppings to the pizza, and bake for 7-10 more minutes at 400 degrees F. Check out my final product in this picture, and be sure to send me yours!!                                           

Sunday, July 7, 2013

Broccoli Slaw Paleo Spaghetti

          Many of us Paleo eaters have had spaghetti squash to replace our craving for the carb filled meal we miss. Tom has made a great Paleo Spaghetti Squash recipe that I will have posted in the next few days! In the mean time, I found a quick Paleo spaghetti idea on Pinterest that I had to give a shot. Rather than using the spaghetti squash, you can use a package of broccoli slaw. It was quick, easy, and tasted great!

  • 1 package of broccoli slaw
  • 1 tbsp olive oil
  • 1 package ground turkey/meat
  • 1 container of all natural marinara sauce (I found a great kind from Trader Joe's. Kroger has a good brand as well. Be sure to check your labels!)
  • 2-3 tsp sea salt
  • 2-3 tsp black pepper
  • 1 tsp oregano
  • 1 tsp garlic powder
  1. Start to brown your meat in a skillet while adding an extra pinch of salt and pepper.
  2. Once the meat begins to cook thoroughly, add the pasta sauce, oregano, garlic powder, salt, and pepper.
  3. In a separate skillet, pour  in your broccoli slaw mix and olive oil. Add a pinch of ground pepper and salt to this as well.
  4. Continue to cook slaw until they have a softer noodle like texture.
  5. Once the food in both skillets are finished, it is time to try! *I store these in separate containers to keep the noodles from getting soggy. 
          This meal is perfect for a quick Italian fix. Plus, Tom and I thought this tasted just as the spaghetti squash!

Saturday, July 6, 2013

Ground Turkey and Sweet Potato Casserole

          I made this one up this morning, and it ended up being so good. Tom and I ate it after an awesome workout today. It not only tasted good, but it replenishes your body after a tough WOD! It makes a pretty big batch, so you can eat on this one for days or make for your family/friends.

  • 1 package of ground turkey
  • 1/4 onion
  • 3 small bell peppers
  • 2-3 sweet potatoes (I used two large sweet potatoes.)
  1. Preheat oven to 400 degrees F.
  2. Begin browning ground turkey over low heat.
  3. Chop your onion and bell pepper then mix into the meat.
  4. Microwave sweet potatoes for 5-7 minutes to soften.
  5. While meat continues to cook, scoop out the inside of the sweet potato onto a plate. You may want to mash the potato a little more, depending on how soft it is.
  6. Add the mashed potato to the bottom of a pan.
  7. Once the meat is finished cooking, pour over sweet potato. *I poured a little coconut milk over the top of the dish. Not necessary, but it did add a little twist!
  8. Bake for 20-25 minutes, and then eat up! :)
          I mentioned the great workout today, and here is most of the crew goofing around after it was over! I am lucky to get to WOD with fun, hardworking people every day. These guys and girls deserved a yummy post workout meal!