Tag

eatrealandmove Archives - Link Endurance

Paleo Roasted Sweet Potato Casserole

By | Recipes | No Comments

Thanksgiving would not be Thanksgiving if I did not get to have sweet potatoes.

I am aware that there is this category of people out there who could take or leave sweet potatoes on the Thanksgiving table. And you are the people I just, frankly, do not understand. I love you. No judgement. But, I don’t get you.

My clean eating habits began at an early age for several reasons, of which I will not go into detail except for one – my mother has always been health conscious. I was raised during the “Fat Free Craze” and the “Wheat is better than white craze!” Ha! Funny to even think about now that I understand all of the research that has come out against both of those! So we had a lot of wheat bread and fat free mayo. Unfortunately that meant eating a lot of sugar, which I hope I am mitigating the effects of now. But my mom was always trying to make recipes healthier. Back in the day, she would substitute margarine for butter and would eat bread a million times before she would even look at an avocado! I’m literally laughing to myself as I type this and think through how funny that sounds… I can’t even imagine buying margarine. But 30 years ago, that was considered the healthiest alternative to fat. Crazy.

So I guess this is where I get my experimenting with recipes fetish! But now, thankfully, with different guidelines!

All of that to say – my mom came up with a recipe for sweet potato casserole that was heavy on sugar and she would use a little bit of margarine – never butter, etc. I always loved it growing up but now? No way I could eat it. My taste-buds would FLIP from all of the sugar. I think I’d go into a coma.

You have to remember that sweet potatoes are already sweet. I get that it’s Thanksgiving and it’s a time for some indulging, but no reason to douse something in additional sugar – a little? Sure! But, I suggest balancing it with some healthy fats like coconut oil, ghee butter or a good grass-fed butter. This will help keep your blood sugar stable so that you don’t get a crazy spike and 1- think you’re actually still hungry after eating a whole plate of Thanksgiving goodness and 2- crash in a couple of hours.

Sweet Potato Casserole is typically the sweetest thing on the table at Thanksgiving. I mean, aside from actual desserts. But, if you could stave off that blood sugar spike and make this a well balanced dish, wouldn’t it be nice to be kind to your body today while not feeling like you’ve missed out on ANYthing?

Hope you enjoy this re-make of my mom’s Roasted Sweet Potato Casserole!

Paleo Roasted Sweet Potato Casserole

Serves 6-8

Ingredients:

  • 4 medium sweet potatoes
  • 4 tbsp coconut oil or grass fed butter, melted
  • 2 tsp ground cinnamon
  • ¼ cup coconut sugar
  • 1 tsp sea salt
  • 1/3 cup chopped pecans (sprouted, if possible)

Directions:

  • Preheat oven to 400 degrees F and wrap each sweet potato in foil. Place potatoes in the oven on the top or middle rack and bake for 60-75 minutes. Pull out of the oven and let cool for 10-15 minutes. They won’t be fully cooked, but that’s okay.
  • While the potatoes are cooling, in a small bowl, whisk the melted coconut oil or butter, cinnamon, coconut sugar and sea salt until well combined. Set aside.
  • Unwrap the potatoes and discard the foil. With a pairing knife, gently score the skin of the potatoes and then carefully peel the skin off of each one. Once peeled, dice into approx. 2-inch chunks.
  • Spray a large casserole dish with coconut oil cooking spray (or rub down with a little coconut oil or butter) and place the diced sweet potatoes into the dish. Drizzle the coconut sugar and cinnamon mixture over the top and chopped pecans, gently toss to combine and cover with foil.
  • If serving immediately – place back in the oven for 15 minutes, covered and then another 5-10 minutes, uncovered, until slightly browned on top.
  • If making ahead, place in the fridge until ready to serve and increase cook times above by 10 minutes each.

 

Primal White Chicken Chili

By | Recipes | No Comments

There are so many renditions of chili. Some have beans, some don’t. Some are “red,” some are “white.” Some are pork. Some chicken. Some beef. Some a combination of a few different proteins. Chili is so versatile.

This Primal White Chicken Chili is easy to make and one of my very favorite cold-weather meals! It is Primal, not Paleo because it uses white beans. But you could definitely replace the beans with small diced potatoes, if you’d like and make it Paleo. Mushrooms would work too. Or, nix the beans altogether.

I love to serve this with my Paleo Jalepeno Goat Cheese “Corn” Bread – you’ll have to wait for my cookbook to come out for that one… But, a crusty slice of good sourdough bread or Beanitos or Way Better chips are great, quick and easy pairings.

We love to load ours up with lots of toppings… Fresh Cilantro, Sliced Green Onion or Chives, Avocado or Guacamole, if you like sour cream – how about using a little plain Greek Yogurt so you get the live cultures? And – no shock here: Goat Cheese! Sometimes I’ll do shredded, raw Goat Cheddar or Goat Cheese Crumbles. I mean – it is cold weather, comfort food that you can feel really good about eating!!

It is a staple in the Brossette house during the fall and winter! We hope it becomes one in your home too!

Primal White Chicken Chili

Serves 4-6

Ingredients

  • 2lbs ground chicken breast
  • 1 tbsp olive or avocado oil, divided
  • 1 medium onion, chopped
  • 1 jalapeño or serrano pepper, stem and most seeds removed, chopped
  • 1 clove garlic, minced
  • 2, 15oz cans white cannellini beans, rinsed and drained
  • 1-2 cups chicken bone broth or low sodium chicken/vegetable stock
  • 1 bay leaf
  • 2 tsp ground cumin
  • 1 tsp dried oregano
  • pinch of ground cloves
  • ¼ tsp cayenne pepper (less if you prefer it less spicy…)
  • 2, 4oz cans chopped green chilies
  • sea salt to taste

Garnishes and extras

  • fresh cilantro, leaves only
  • chives or scallion, thinly sliced
  • 1 avocado, pitted, peeled, and chopped (or guacamole)
  • fresh pico or salsa
  • goat cheese

Directions

  • Heat olive oil in a large skillet on medium heat, place the onion into the skillet and cook, stirring often, until softened – approx. 5 minutes.
  • Place the chopped jalapeno/serrano and garlic in with the onion and cook one more minute, until garlic is fragrant. Add green chilies, salt and seasonings to the skillet and mix thoroughly.
  • Push vegetables to the sides of the skillet and add in the ground chicken. Break up into desired pieces and let brown on one side for 3-4 minutes, toss and cook until almost cooked through – another 3-4 minutes. Combine with the vegetables/seasonings and add another pinch of salt.
  • Add beans into the skillet with stock and bay leaf. Stir to combine.
  • Bring to a low boil and turn to heat to low and simmer for 20 minutes, up to 1 hour until the chili has thickened.
  • Ladle the chili into bowls and garnish with goat cheese, cilantro, fresh pico de gallo or salsa, chopped chives or scallion, and/or avocados.

Save

Smoky Paleo Bowl

By | Recipes | No Comments

Believe it or not, we don’t always eat beautifully plated meals that take an hour to prep and an hour to cook. We are so stinkin busy. Good busy. But busy. In my perfect world, I would menu plan daily. But, while some may think it is – that is not my life. I really don’t know how many do it with little ones. It seems that most of my days are swamped minute-to-minute. Not complaining – I’m honestly not sure I would have it any other way.

That said, if I called Mo and told him I couldn’t cook one night or for a whole week – he is the type of man who, while he would much prefer I cook, would kindly understand and offer to pick something up. Ultimately though – we really don’t like to eat out. I mean, we certainly enjoy it from time to time on special occasions, or to try a new restaurant. But on the whole, we just feel better when we eat at home. So, I really try hard to make it a priority.

Not every day is minute-to-minute but man, I definitely had one of those days earlier this week – I had my own workout at 6am, showered and out the door by 8am to start with my one-on-one Personal Training clients – a break at noon for a quick Almond Milk Latte (my favorite!) and some Tuna Salad for lunch, a talk for my dear friends Nutrition class at El Centro, on to a 2:45pm meeting, followed by a 3:45pm appointment and then I still had to figure out what we were going to have for dinner that night. I was tired, it was getting chilly outside (FINALLY!!! I swear, Texas has the most confused weather!) and I wanted something that tasted like I’d been making it all day – you know, comforting and warm but I also didn’t want anything heavy. Welcome to the mind of a woman! So complicated! 😉 But hey! At least we know what we want! So, after all of this discussion in my head, I landed on a bowl and just decided to fill it will all the things that sounded good. And I give you the birth of my Smoky Paleo Bowl.

I put ground bison in ours – if Mo were not going to be home, I probably would have left that out and gone meatless. But, I live with a half-caveman, so bison it was! Feel free to use any protein you’d like or leave it out altogether – it will be just as de-lish!

This bowl comes together in 30 minutes or less and tastes like you’ve been working on it for a few hours. It is light but comforting and definitely filling!

I hope you enjoy!

Smoky Paleo Bowl

Serves 2-4

Ingredients:

  • 3 bags pre-riced cauliflower
  • olive or avocado oil
  • sea salt
  • 1 ½ tbsp smoked paprika
  • 1 tsp ground coriander
  • 1 tsp ground turmeric, divided
  • 1 orange bell pepper, julienned
  • 1 red bell pepper, julienned
  • 3 zucchini, halved lengthwise and thinly sliced
  • 1 yellow squash, halved lengthwise and thinly sliced
  • 7 baby portabella mushrooms, thinly sliced
  • ¾ – 1lb ground protein of choice
  • 1 tbsp chili powder
  • 2 tsp ground cumin
  • ¼ tsp ground cinnamon
  • pinch of dried oregano
  • black pepper
  • 2-3 large handfuls fresh, baby spinach, arugula or baby kale
  • optional garnishes: crumbled goat cheese, cilantro, thinly sliced jalapeno or fresno pepper, scallion or chives…

Directions:

  • Preheat oven to 425 degrees F and line a large baking sheet with foil or parchment paper, spray with a little cooking spray and pour cauliflower rice onto the pan and spread out as evenly as possible. Drizzle with a little olive or avocado oil, a few pinches of sea salt, smoked paprika, coriander and ½ tsp turmeric. Toss well to combine. Place in the oven to roast for 10 minutes; toss and then turn your oven off and leave the “rice” in the oven until ready to serve.
  • While the cauliflower is roasting, heat a large skillet over medium heat. Once hot, add in bell peppers with a pinch of sea salt. Cook, stirring occasionally, until softened – approx. 5 minutes. Add in zucchini, squash and mushrooms, stir to combine, cover and steam for 5 minutes.
  • Uncover and push the vegetables to the sides of the skillet and add in the ground protein to the center of the pan. Break the protein up and cook, stirring occasionally, until protein is cooked through – approx. 5 minutes. Season mixture with chili powder, cumin, cinnamon, oregano, black pepper and sea salt to taste. Toss well to combine.
  • Add greens to the skillet and mix to combine. Cook until the spinach has just wilted, approx. 2-3 minutes.
  • To serve, start with some of the cauliflower rice in a bowl and top with protein/vegetable mixture. Garnish with options above, if you’d like. Enjoy!

 

 

Save

Spelt Flour Pumpkin Bread

By | Recipes | No Comments

Oh… Are you surprised I’m posting yet another pumpkin recipe? What did I tell you? Pumpkin is my favorite! I smile so big every time I get to use it! Anyway – you know this by now, if you’ve been following along. So I won’t go into all of the details of my love affair with this little vegetable. But suffice to say, I might turn orange because I’ve been eating so much of it! Not really… I mean, can that ACTUALLY happen???

I posted my go-to recipe for Grain Free Pumpkin Muffins a few weeks ago. And that recipe can actually be made into a bread as well. You’ll notice, the two recipes (that one and the one below) are not all that different. If you are not strict gluten free or Paleo – this one is actually my favorite. The spelt flour rises a bit better and just gives the bread more structure – if you will – almost like a typical white all-purpose flour would.

Yes, spelt has gluten in it. But it is a far cry from wheat flour. This article by Dr. Axe illustrates this point very well. I suggest you read it, if interested – at least for the education.

I will definitely be making this for Thanksgiving week and to have on Christmas morning! Slather some ghee butter or coconut oil on top and WHOA! Heaven. And, it will make your house smell like the holidays!

All I need is this bread baking in the oven, a Thymes Frasier Fir Christmas candle burning and a little Michael Buble’ or Andrea Bocelli Christmas playing on Pandora – it doesn’t get more warm and cozy for me than that! You can bet this will be the picture at the Brossette house on Christmas morning! I hope you enjoy and make this a tradition for your home as we have ours!

Spelt Flour Pumpkin Bread …or Muffins

Makes: 10 slices or 12 muffins

Ingredients:

  • 1 cup almond flour
  • 1 cup spelt flour*
  • ½ tsp sea salt
  • 1 tsp baking soda
  • 1 tsp ground cloves
  • 1 ½ tsp pumpkin pie spice
  • 1 tbsp ground cinnamon
  • 1, 15oz can organic pumpkin puree
  • 3 large cage free eggs
  • 1 ½ tbsp vanilla extract
  • ¼ cup coconut sugar
  • 1 tbsp coconut oil, melted
  • ¼ cup unsweetened apple sauce

Directions:

  • Preheat oven to 350 degrees F and spray a 5×9 loaf pan (if making bread) or a 12-count muffin tin (if making muffins) with coconut oil cooking spray, set aside.
  • In a large bowl, place the almond and spelt flour, sea salt, baking soda, cloves, pumpkin pie spice and cinnamon and mix well with a whisk.
  • In a medium bowl, mix pumpkin puree, eggs, vanilla, coconut sugar and coconut oil together with a hand mixer.
  • Pour wet ingredients into the dry ingredients and gently combine with a spatula.
  • Pour batter into prepared loaf pan or divide evenly into 12-count muffin tins.
  • For bread: Bake 50 minutes on convection, 60 minutes if non-convection.
  • For muffins: Bake 35-40 minutes on convection, 45-50 minutes if non-convection.
  • Allow to cool completely before serving or, once cooled, wrap up in foil and place in a Ziploc baggie to keep in the fridge for up to 7 days or in the freezer for up to 3 months.

Notes:

  • If gluten/grain free is desired, replace the spelt flour with 1 cup almond flour.

 

Save

Save

Crispy Pumpkin Wedges with Yogurt Dipping Sauce

By | Recipes | No Comments

Have I told you I love Pumpkin? Has that come up yet? 🙂 Well in case you forgot – I. LOVE. PUMPKIN.

I love all the things about pumpkin! The way the look, the way they taste, the fact that they are so versatile – they can be made sweet or savory. They are a “complex” carbohydrate – meaning that they do not spike blood sugar when consumed as compared to simple carbohydrates (i.e. items high in sugar), but they give the body good, clean fuel to burn. I love that they are the epitome of fall. The summers in Texas can be so “oppressive” sometimes – I always welcome fall with wide open arms! And, let’s face it – they are so fairytale-like right? Who sees a pumpkin and DOESN’T think of Cinderella? Ha! Ok, maybe the other way around for most – but for me? I see a pumpkin and start swooning – I really do.

As you can see, pumpkins bring about much joy for me – for many reasons. And while I have been accustomed to utilizing pumpkin in one predominant way: Pumpkin Muffins or Pumpkin Bread – which I grew up from as early in my childhood as I can recall!

This recipe is far from those and as beautiful as it looks (at least, I think so!) it is so easy to make. I made them as a side to dinner one night – it was a crazy day so I simply made my go-to Tuna Lettuce Tacos and served these beautiful wedges with it. But they would be the most wonderful passed hors d’oeuvres at your holiday party or any party! Or a fun, new addition to your Thanksgiving dinner!

There are MANY varieties of pumpkin. In fact, a pumpkin is actually a squash, if you didn’t already know that. So, you could, in theory use any variety of fall squash you’d like – just be sure to consult the Google 🙂 regarding the skin and if the squash you choose to use has an edible skin. For example, I would peel a butternut squash prior to making this recipe. But the Kabocha a a beautiful skin that is rich in fiber, vitamins and minerals and is perfectly fine and good for you to eat! Just be sure to wash well!

I used Chickpea Breadcrumbs in this recipe! When I came across them at Whole Foods I was SO excited! All packaged breadcrumbs have added oils and stabilizers and use wheat flour. It’s so annoying! And, we’ve officially run out of sourdough bread for the time being. If you can’t find these, no worries – the other two options work perfectly fine!

Due to the dairy used in the “crust” and if you choose to use a dairy-based yogurt for the dipping sauce, these are not Paleo. I do suggest you keep them Primal by using a raw/unpasteurized cheese and a grass fed Greek yogurt. If you want to keep them strict gluten free – definitely use the chickpea breadcrumbs or almond flour. And last but not least – if you want to keep them dairy free and go strict Paleo – feel free to nix the cheese in the topping/crust and double the amount of almond flour you use – in which case I would also double the amount of salt you use. And stick to a coconut milk based yogurt in lieu of dairy. Just be sure whether you use a coconut or dairy based yogurt, that it is PLAIN and not a vanilla flavor or sweetened at all!

Crispy Pumpkin Wedges with Yogurt Dipping Sauce

Ingredients:

…for the pumpkin:

  • 1, approx. 2lb kabocha squash/pumpkin, skin on
  • ¾ – 1 cup grated raw parmesan or manchego
  • ¼ cup sourdough or chickpea “bread” crumbs or almond flour
  • 2 tbsp finely chopped parsley or cilantro
  • ½ tsp dried thyme or 2 tsp finely chopped fresh thyme
  • 1 large lemon, zest only
  • dash or two of cayenne pepper
  • olive or avocado oil for brushing the pumpkin
  • sea salt

…for the yogurt dipping sauce:

  • ¾ cup plain Greek dairy or coconut yogurt
  • 2 tbsp chopped dill
  • sea salt and black pepper

Instructions:

  • Preheat oven to 375 degrees F and line a large baking sheet with parchment paper and spray with cooking spray. Set aside.
  • In a small bowl, place the yogurt with the dill and a pinch of sea salt and pepper – whish well to combine. Place in the fridge until ready to serve.
  • Cut the pumpkin into approx. ½-inch-thick slices and lay them flat, cut-side down, on the baking sheet.
  • In a medium bowl, mix the cheese, breadcrumbs, parsley/cilantro, thyme, half of the lemon zest, a pinch of sea salt and cayenne pepper.
  • Brush the pumpkin generously with olive oil and sprinkle with the crust mix, making sure the slices are covered with a thick coating. Gently pat the mix down a little.
  • Place the pan in the oven and roast for 20-25 minutes, or until the pumpkin is tender – start checking at 20 minutes: stick a small knife in one wedge to make sure it has softened and is cooked through. If the topping starts to darken too much during cooking, cover loosely with foil.
  • Serve the wedges warm, sprinkled with the remaining lemon zest, with the yogurt mixture on the side.

Save

Bison & Greens Bowl with Crispy Plantains

By | Recipes | No Comments

Anyone who knows me — and I mean, REALLY knows me, knows that I have an absolute hatred for all things banana. I don’t want to smell one, be around one, look at one, be in the same room or vicinity as someone eating one and I for SURE don’t want to eat one. I’ve been this way since birth. Or at least, that’s what my parents tell me. I’ve NEVER liked bananas. And not just not liked them – hated them. No clue where this comes from. I actually put this in my portion of the wedding vows Mo and I exchanged at our wedding. I told him I would always be willing to compromise on anything, EXCEPT BANANAS.

Nevertheless, suffice to say – when Mo walked in the door to find a couple of banana-looking items on our kitchen counter, he looked at me like I had three heads. I said, “What? They’re PLANTAINS!!!!” Ha! Yeah, he wasn’t buying it. He said,”But they’re IN the banana family… I’m confused! Who are you?” LOL! To which I shared with him that I was thinking about it the other day — I really like plantain chips – go figure, right? Put anything in chip-form and I’ll eat it! But seriously – we used to go to this mexican food restaurant here in Dallas when Mo and I first met – we would always get an order of plantain chips and I loved them! So I thought I’d try making my own.

It’s SO easy to make these delicious little things! I could eat a whole pan of them! If it were up to me, I would’ve had the plantains and aioli AS my dinner! But alas, I live with a man who “must have meat!” 😉 Hence the recipe for this bowl! It is SO easy to make and aside from the plantains, comes together in one pan!

Below is a recipe for two, but feel free to double or triple it and make it for your family or have it for leftovers the next day or two! I just suggest you keep the plantains stored in a plastic baggie or tupperware in your pantry and the remaining ingredients in the fridge. I served this with my Sriracha and Balsamic Glazed Brussels Sprouts! It was the perfect side dish to this, if you’d like one!

Hope you enjoy! And while this was certainly a breakthrough for me, in case you’re wondering – NO! I will NOT be trying bananas anytime in the near or distant future!

Bison & Greens Bowl with Crispy Plantains and Chipotle Lime Aioli

Serves 2

Ingredients:

…for the aioli:

  • 1/3 cup Primal Kitchen Foods Chipotle Lime Mayo
  • 1 tbsp apple cider vinegar
  • ¼ tsp ancho chili powder or smoked paprika
  • sea salt

…for the plantains:

  • 2 plantains
  • 1-2 tsp smoked paprika
  • sea salt
  • olive or avocado oil

…for the bison:

  • ¾ – 1lb ground bison
  • 1 small yellow onion, julienned
  • 1 bell pepper (any color), julienned
  • 1 tsp ground cumin
  • 2 tsp chili powder (any variety)
  • ¼ tsp ground cinnamon
  • sea salt
  • 2-3 large handfuls fresh, baby spinach or arugula
  • optional garnishes: crumbled goat cheese, cilantro, thinly sliced jalapeno or fresno pepper or scallion…

Directions:

  • Preheat oven to 400 degrees F and line a medium baking sheet with foil or parchment paper. Spray with a little cooking spray.
  • Then, make the aioli by combining the mayo, apple cider vinegar, ancho chili powder and pinch of sea salt in a bowl. Whisk well to combine and set aside.
  • Peel the plantains and cut them into rounds about a ¼ inch thick and place on baking sheet in a single layer. Drizzle with a little olive or avocado oil and season with a few pinches of sea salt and half of the smoked paprika. Place in the oven to bake for 10 minutes. Remove from oven and flip them over and season with more salt and rest of the paprika. Place back in the oven and bake for another 6-8 minutes, or until the tops have slightly browned.
  • While the plantains are baking, heat a large skillet over medium heat. Once hot, add in onion and bell pepper. Cook, stirring occasionally, until softened.
  • Push the onion and bell pepper to the sides of the skillet and add in the ground bison to the center of the pan. Break the bison up and cook, stirring occasionally, until bison is browned and cooked through. Season mixture with cumin, chili powder, cinnamon and sea salt.
  • Add spinach to the skillet and mix to combine. Cook until the spinach has just wilted, approx. 2-3 minutes.
  • To serve, start with some of the bison mixture in a bowl and top with crispy plantains and aioli. Garnish with options above, if you’d like. Enjoy!

 

Save

Save

Save

Lemon Poppyseed Muffins – 2 ways!

By | Recipes | No Comments

Primal or Paleo? That is the question. Or, how about both and more muffins for all!?!

LINK Endurance coaches moderation and not living in any extreme. While we completely stand behind the concept of Paleo, we also recognize that it is not for everyone. We do not believe that “one ‘diet’ fits all” — everyBODY is different and therefore needs to be fed/cared for differently. Hence, our holistic approach.

Before I get carried away with that (I’ll save our Podcasts and Facebook Live sessions for that!) let’s dive into these recipes! It’s summer and nothing sounds better to me right now than CITRUS! It’s cool,it’s refreshing, it’s hydrating! …did you know that by adding lemon or lime to your water, your cells absorb the hydration from the water more? A little trivia for you! So I decided to make these LEMON Poppyseed Muffins two ways — a Primal version, which includes a high quality dairy and a Paleo version which is completely grain free and dairy free.

Both make easy grab-and-go Breakfasts, snacks to take to school or the office, pre/post workout fuel, etc!

Make one or the other or both – you’ll love them! And let us know how they turn out! And if you make both — let us know which one is your favorite!!

primallemonpoppyseedmuffins2

Primal Lemon Poppyseed Muffins

Primal Lemon Poppyseed Muffins:

Makes 12 muffins…

Ingredients:

  • 2 cups almond flour
  • ½ cup tapioca flour
  • 3 tbsp coconut flour
  • ½ tsp baking soda
  • 1 tsp baking powder
  • ½ tsp sea salt
  • ¾ cup 2% or Full Fat PLAIN grass fed Greek Yogurt
  • zest of 1 large lemon
  • juice of 1 large lemon (approx. ½ cup)
  • 3 large, cage-free eggs
  • ¼ cup + 1 tbsp raw/local honey
  • 1 tbsp vanilla extract
  • 2 tbsp poppy seeds

Directions:

  • Preheat oven to 350 degrees F.
  • In a large bowl combine almond flour, tapioca flour, coconut flour, baking soda, baking powder and sea salt. Whisk to combine.
  • In a separate bowl combine yogurt, lemon zest, lemon juice, eggs, honey and vanilla extract. Whisk well to combine. (Word to the wise: zest the lemon before you juice it…)

lemonpoppyseedmuffinszest

lemonpoppyseedmuffinsjuice

  • Add wet ingredients to dry ingredients and fold together with a spatula to combine.

lemonpoppyseedmuffinswetdry

  • Stir in poppy seeds.

lemonpoppyseedmuffinsPRIMALbatter

  • Line a muffin tray with paper liners or grease well with cooking spray or ghee/Kerrygold Butter and divide batter evenly (I use a large soup spoon for this…)

lemonpoppyseedmuffinstinwithliners

  • Bake for 20-25 minutes.
  • Remove from oven and let cool in muffin tin for 10-15 minutes.
  • Remove from muffin tin and allow to cool on a wire rack or in a single layer on a large plate.
  • The muffins will keep for several days in an airtight container in the fridge or you can freeze them up to 3 months.
paleolemonpoppyseedmuffins

Paleo Lemon Poppyseed Muffins

Paleo Lemon Poppyseed Muffins:

Makes 12 muffins…

Ingredients:

  • 2 cups almond flour
  • ¼ cup coconut flour
  • ½ tsp baking soda
  • 1 tsp baking powder
  • ½ tsp sea salt
  • ½ cup unsweetened applesauce
  • zest of 1 large lemon
  • juice of 1 large lemon (approx. ½ cup)
  • 3 large, cage-free eggs
  • ¼ cup raw/local honey
  • 1 tsp vanilla extract
  • 2 tbsp poppy seeds

Directions:

  • Preheat oven to 350 degrees F.
  • In a large bowl combine almond flour, coconut flour, baking soda, baking powder and sea salt. Whisk to combine.

paleolemonpoppyseedmuffinsdryin

  • In a separate bowl combine applesauce, lemon zest, lemon juice, eggs, honey and vanilla extract. Whisk well to combine. (Word to the wise: zest the lemon before you juice it…)

paleolemonpoppyseedmuffinswetin

  • Add wet ingredients to dry ingredients and fold together with a spatula to combine.
  • Stir in poppy seeds.

paleolemonpoppyseedbatter

  • Line a muffin tray with paper liners or grease well with cooking spray or ghee/Kerrygold Butter and divide batter evenly (I use a large soup spoon for this and it makes it very easy…)

lemonpoppyseedmuffinstinwithliners

  • Bake for 20-25 minutes.
  • Remove from oven and let cool in muffin tin for 10-15 minutes.
  • Remove from muffin tin and allow to cool on a wire rack or in a single layer on a large plate.
  • The muffins will keep for several days in an airtight container on the counter or you can freeze them up to 3 months.

Save

Save

Save

Save

Save

Paleo Italian Turkey Meatballs with Homemade Marinara

By | Recipes | No Comments

Paleo Italian Turkey Meatballs

Makes 8-10 medium-sized meatballs…

Ingredients:

  • 1 lb. ground turkey breast
  • ½ small onion, grated
  • 3 garlic cloves, minced
  • ¼ cup minced fresh basil
  • ¼ cup almond flour
  • 1 egg
  • 2 tbsp tomato paste
  • 1 tsp ground oregano
  • ½ tsp salt
  • ½ tsp ground pepper
  • 1 tbsp olive oil
  • 1 jar (approx. 3 cups) marinara sauce
    • THIS is the one I like or you can make your own (see my recipe below)!***

Directions:

  • Add turkey through ground pepper to a large bowl and mix well with your hands or a wooden spoon.
  • Divide the mixture into 8-10 meatballs. Place on a large plate or baking sheet.

Heat the olive oil in a heavy, large frying pan over medium-high heat. Add the meatballs – being sure they have space between them, otherwise they will steam – you want a little crust on them for flavor. Sauté until browned on all sides, about 2:30-3 minutes per side. Turn off heat.

 

 

 

 

 

 

  • Transfer the meatballs to a plate. Pour off any excess oil. Add the marinara sauce.
  • Return all the meatballs to the pan and cover. Turn the heat to medium-low and simmer until the sauce thickens slightly and the meatballs are cooked to 160 degrees F – approx. 5-7 minutes.

  • Season the sauce, to taste, with salt and pepper.
  • Serve over zucchini/squash noodles or cauliflower rice.

Notes:

  • I’ve only found this brand at Central Market – Dallas Whole Foods don’t carry it, unfortunately. I like it so much because it has very clean/organic ingredients and 25mg of sodium per serving and I honestly don’t feel the need to salt it further. Most jarred sauces have anywhere from 210mg – 510mg of sodium PER serving! So if you cannot find this one, Monte Bene is another good one – higher in sodium per serving but lower than most and clean ingredients, and you can find it at just about any grocery store.

 

Classic Italian Marinara  

Makes approx. 4-5 cups…

Ingredients:

  • Approx. 12-13 fresh tomatoes, peeled*** OR 32oz canned whole tomatoes
  • 2 tbsp olive oil
  • 1 small onion, diced
  • 1 carrot (½ should be grated and added to sauce, the other half should be added at the end of cooking and then removed)
  • approx. 15 baby bella or crimini mushrooms, sliced
  • 4 cloves garlic, finely minced
  • approx. 1/3 cup fresh basil leaves, finely chopped
  • ½ tsp dried thyme
  • 1 tsp dried oregano
  • 1 tsp dried parsley
  • 2 bay leaves
  • 1 tsp red pepper flakes
  • 1 tsp sea salt

Instructions

  • If using fresh tomatoes, first, peel them: Start a large sauce pot of boiling water. Using a pairing knife, cut a small “x” on the top of each tomato and drop into boiling water for 10-20 seconds and then place into an ice bath. Use the pairing knife or your fingers to gently peel the skin off of the tomatoes. Then, cut them into chunks. Set aside.
  • Then, pour the olive oil into a large stockpot over medium heat.
  • Add onion, grated carrots and mushrooms; sauté for approx. 2-3 minutes and then add garlic. Stir continuously so that the garlic doesn’t burn. Continue to sauté for another 3-4 minutes, until onion is translucent and tender and garlic is fragrant.
  • Add tomatoes, chopped basil leaves, thyme, oregano, parsley, bay leaves, red pepper flakes and sea salt.
  • Simmer on low heat for 90 minutes to 2 hours or until cooked down. Use a wooden spoon to gently mash the tomatoes as they cook down. ***Add carrot piece for the last 30 minutes to absorb acidity.
  • Once cooked down, remove bay leaves and piece of carrot.
  • Optional: Use an immersion blender to puree sauce until smooth; for a thicker/chunkier sauce, skip this step.
  • Use fresh or store in the fridge in an airtight container for up to 1 week.

Save

Save

Primal Chicken Verde Enchiladas with Goat Cheese

By | Recipes | No Comments

I’ve never made enchiladas – ever – well, until these. And I’ve always wanted to. I had some extra time a few weekends ago and literally woke up thinking about it on Saturday morning — THIS is why I cook, because all I think about is food!

I contemplated making a “Vegan Queso” to top these with but sometimes I just want the real thing, dammit. So, I decided to try goat cheese and WHOA – these turned out AWESOME, if I do say so myself.

If you choose to make your own tortillas and salsa verde, they can be a smidge time-consuming, but worth every second! The PERFECT Sunday dinner! That said, NO judgement if you choose to use store-bought items! In a pinch, you could also buy a rotisserie chicken and shred that up. End of the day, MAKE THE SAUCE in this recipe. You won’t be upset that you did! …and then, let us know how it turned out!

And by the way – whatever of these don’t get eaten on night one – they’ll be even better the next day for lunch!

Oh! And last thing – I served mine with a little greens salad – just wanted something fresh and light – but you could make a fresh cucumber and tomato salad with herbs or cilantro lime cauliflower rice or regular ‘ol white rice — oooooo – or black beans would be great too! Whatever sounds good to you and your family! Hope you enjoy!

Primal Chicken Verde Enchiladas with Goat Cheese

Serves 6-8

Ingredients:

  • 8-9 Paleo tortillas***
  • 5-6 pasture-raised chicken breasts
  • 2 tsp sea salt
  • ¼ tsp cayenne pepper
  • 1 tbsp red chili powder
  • 1 tsp ground turmeric
  • 1 tsp smoked paprika
  • 2 cup salsa verde***
  • ½ – ¾ cup LIGHT canned coconut milk
  • 8oz goat cheese, room temp
  • 3 scallions (green and white parts), thinly sliced

Directions:

  • Preheat oven to 450 degrees F.
  • First, bake the chicken.
    • Line a large baking sheet with foil and spray with cooking spray. Set aside.
    • In a medium bowl, place salt, cayenne, chili powder, turmeric and paprika. Using tongs or your hands, dip each chicken breast into the spice mixture to evenly coat and then set onto baking sheet – giving each breast enough room so that they do not touch.
    • Bake on the middle rack for 18-20 minutes or until a meat thermometer registers 160 degrees F.
    • Remove from oven and allow to cool for 20 minutes or until you can handle them with your hands.
  • While the chicken is baking/cooling – prep the salsa verde and make the tortillas.***
  • Once tortillas are made, wrap in foil and set aside.
  • Now, make the “goat cheese sour cream” by combining the goat cheese and ½ cup coconut milk into a large bowl and whisking well or using a hand mixture to combine – you want a “sour cream-like” consistency – so, add more coconut milk if necessary.
  • Next, pour the 2 cups of the salsa verde into the goat cheese mixture and stir with a spatula to combine. Pour out approx. 1 cup of the mixture and set aside.
  • Then, shred the chicken with your hands (this is the easiest way!) and place into the bowl with the goat cheese/salsa verde mixture and toss well to coat the chicken.
  • Now, assemble the enchiladas:
    • Spray a 9×13 casserole dish with cooking spray.
    • Roll approx. 1/3 cup of the chicken mixture into each tortilla and place the tortillas folded side down, side by side/touching into the dish.
  • Top the chicken enchiladas with the remaining goat cheese mixture and spread to coat the top.
  • Cover with foil and heat in the oven for 30 minutes or until heated through. Alternatively, wrap in saran wrap and with foil and then place in the freezer for later use. If warming up out of the freezer, take the saran wrap off, cover with foil and bake for 45 minutes to 1 hour at 350 degrees F.
  • Remove from the oven and top with scallions. Serve.

Notes:

  • If you choose to make your own tortillas and salsa verde, I suggest using my recipes below. Alternatively, if you’re crunched for time, you can buy store-bought tortillas – I suggest Siete brand or Ezekiel Tortillas – you’ll just want to wrap either of these in a couple of paper towels (no plastic please!) and pop them in the microwave for 30 seconds or so to get them malleable to roll, etc. You can also buy store-bought salsa verde – just be sure to grab one with the least amount of sodium.

 

 

Paleo Tortillas

Makes 12, 4 inch tortillas

Ingredients

  • 2 large, cage free eggs
  • 1 cup LIGHT canned coconut milk
  • ½ cup tapioca flour/starch
  • 3 tbsp coconut flour
  • ½ tsp fine sea salt

Directions

  • In a small bowl, whisk together the eggs and coconut milk.
  • In a large bowl, whisk together the flours and salt.
  • Pour the wet mixture into the dry mixture and whisk until no lumps remain. The mixture should resemble pancake batter.
  • Place a large nonstick sauté pan over medium heat.
  • Once the pan is hot, using a ladle, create a 4-inch tortilla (I usually cook two at a time). Cook for 1 minute per side, until slightly browned. Place the tortillas on top of a piece of foil and repeat until you’ve used up all the batter.
  • Cover in foil and place in the fridge for later use or use immediately for enchiladas, tacos, etc.

Note:

  • If you want the tortillas to be a bit firmer – preheat your oven to 400 degrees F. Place the tortillas in a singe layer on a foil or parchment lined baking sheet after cooked in the pan. Once all tortillas are cooked, place into the oven for approx. 7 minutes until they crisp up slightly.

 

 

Roasted Tomatillo Salsa (Salsa Verde)

Ingredients:

  • 10-12 medium tomatillos (approximately 2lbs), halved
  • 1 jalapeño pepper, halved and quartered
  • 1 Serrano chile, halved and quartered
  • 1 Poblano pepper, seeds/rib removed and then halved and quartered
  • 4 cloves garlic, WITH peel
  • 1 small white onion, peeled and chopped into quarters
  • approx. ½ bunch cilantro, chopped
  • juice of ½ lime
  • 1 tsp sea salt

Directions:

  • Preheat oven to 450 degrees F.
  • Cover a large baking sheet with foil and spray with cooking spray.
  • Place tomatillos through onion onto the baking sheet, cut side down.
  • Roast on the top rack of the oven for approx. 10-12 minutes or until browned/slightly-blackened in spots.
  • Remove from the oven and allow to cool for approx. 5 minutes.
  • Place the cilantro, lime juice and salt into a food processor and pulse a few times.
  • If you want the salsa spicy, place all of the vegetables into the food process and process until it reaches the consistency you’d like. If you prefer a more mild salsa, remove the seeds from the jalapeño and Serrano before adding to the processor.

Save

Save

Save

Save

Episode 66: The Healing Benefits of BEEF Protein, Interview with PureWOD Beef Protein Powder CEO/Founder Dr. Anthony Gustin

By | Podcast | No Comments

In this episode I had the pleasure of interviewing Dr. Anthony Gustin, Founder/CEO of PureWOD Beef Protein. Now before you think this sounds too “CrossFitty” let me assure you, Dr. Gustin has put together a top of the line GREAT tasting product that is beneficial for EVERYONE. So regardless if you’re a competitive athlete or just wanting to lose weight and/or be healthy, you will learn that not all proteins are created equally, and that Dr. Gustin has spared not expense to be sure you get the purest, high quality ingredients with not additives or fillers. You’ll learn how not only is beef protein beneficial in repairing muscle tissue, but how it greatly assists in repairs cartilage, joints, and most importantly… Your gut!

Disclaimer… I had a “technical malfunction” and the first 5 minutes of this episode may sound a bit muffled, but I adjusted so you can hear just fine! CLICK HERE listen of download on iTunes for later.

Show Notes:
Use the code “Mo10” at www.purewod.com for $10 off your first order!

Mo’s Chocolate Super Smoothie Surprise Recipe:
– 1 scoop PureWOD Chocolate Beef Protein
– 1/2 avocado
– 1-2Tbps Paleo cinnamon nut butter
– 8oz Native Forest Light Coconut Milk
– 8oz water
– Pinch Sea Salt
– 1 scoop Maca Root
Blend and grow strong!