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Dec 07
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Flourless Dark Chocolate Chip Cookies

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Tis the season for allllll the baked goods and I am SO excited about it!

That might sound counter-intuitive to you — a Nutritionist who’s excited about baked goods? Isn’t that the antithesis of a nutritionist?

Nope.

Not this one, anyway!

I LOVE to bake! And I REALLY love to bake when it’s cold outside. I’m sure I’m not alone in that!

And honestly – what I’ve found about myself is I get really excited about baking “all the things” but rarely do I eat much of any of it. Funny, right? You’d think I’d be big as a house after all the baking I do during the fall and winter/holidays! But, no. It’s like I get it out of my system in the process of baking. And, truth be told, because I might eat some of the batter in the process! You gotta taste it, right? I’d hate to poison anyone!! 😉

The other thing I love about baking is trying to get a recipe just right with as little sugar as possible and experimenting with grain-free flours. We just feel SO much better when we’re not eating much sugar! We really try to keep our intake at less than 20g per day (Mo, probably closer to 30-40g depending upon his training intensity that day)! We can really feel the difference when we get above that!

And you know what I’ve learned? It is absolutely not worth the way I feel when I eat things made with refined/processed sugar and vegetable oils. I’m fine with All Purpose Flour on occasion and having some maple syrup or honey or coconut sugar… But when I go to holiday parties and see all of the baked goods, etc.  – honestly, and I’m TRULY not bragging here – it’s rarely a temptation, simply because I KNOW how crappy I will feel after.

And THAT is what I wish for my nutrition clients – to get to that place that it’s not about not eating something out of restriction but rather out of self-care!

So ALL of that being said – let’s talk about these cookies! They are ABSOLUTELY delicious and only use 1/3 cup of coconut sugar in the WHOLE batch! AND majority of the ingredients is almond butter, which I love because it’s a healthy fat that is going to help keep blood sugar level when you eat these!

I love making these to have around the house during the holidays for a cleaner substitute to all the baked goods that seem to be more prevalent this time of year. I also like to make these to take to holiday parties or to have around for my Thanksgiving or Christmas with our family, so that I know there is something there that I can feel really good about having!

Hope you love these as much as we do!

Flourless Dark Chocolate Chip Cookies

Makes 32 cookies…

Ingredients:

  • 2/3 cup rolled oats (gluten-free – optional)
  • 1 tsp baking soda
  • ¼ tsp salt
  • 1 tbsp ground cinnamon
  • 1 cup almond butter (preferably fresh ground)
  • 1/3 cup coconut sugar
  • 2 large cage free eggs
  • 1 ½ tsp vanilla extract
  • ½ cup dark chocolate chips

Directions:

  • Preheat oven to 350 degrees F (see 4th step first…)
  • In small bowl mix together the oats, baking soda, salt and cinnamon; set aside.
  • In a large bowl beat the almond butter, coconut sugar, eggs and vanilla with an electric mixer until smooth – 2 minutes.
  • Mix in dry ingredients with a wooden spoon, then fold in chocolate chips.
  • For best results, refrigerate the dough for 30 minutes to 1 hour. And then move on to the next step. If you don’t have time, no worries, they will still turn out GREAT – but will be a bit more sticky to work with.
  • Roll cookies into approx. 2-inch dough balls (I like to use a small ice cream scoop) and place onto cookie sheet approx. 2 inches apart, then barely flatten the top of the cookie (I’ve found it’s best to use 2-3 fingers for this and dip my fingers in a little warm water so that the dough doesn’t stick to my fingers as much.)
  • Bake the cookies for 10-12 minutes – until the edges barely begin to turn a golden brown. The cookies may look a little underdone, but they will continue to cook once you remove them from the oven. Cool for 5 minutes on the cookie sheet and then transfer them to a wire rack to cool completely. Repeat with remaining cookie dough.
  • Store in an airtight container on the counter for up to 7 days, in the fridge for up to 2 weeks or in the freezer for up to 3 months.
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Course Dessert, Post Workout, Pre Workout, Snack
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cookies
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Course Dessert, Post Workout, Pre Workout, Snack
Servings
cookies
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Instructions
  1. Preheat oven to 350 degrees F (see 4th step first…)
  2. In small bowl mix together the oats, baking soda, salt and cinnamon; set aside.
  3. In a large bowl beat the almond butter, coconut sugar, eggs and vanilla with an electric mixer until smooth – 2 minutes.
  4. Mix in dry ingredients with a wooden spoon, then fold in chocolate chips.
  5. For best results, refrigerate the dough for 30 minutes to 1 hour. And then move on to the next step. If you don’t have time, no worries, they will still turn out GREAT – but will be a bit more sticky to work with.
  6. Roll cookies into approx. 2-inch dough balls (I like to use a small ice cream scoop) and place onto cookie sheet approx. 2 inches apart, then barely flatten the top of the cookie (I’ve found it’s best to use 2-3 fingers for this and dip my fingers in a little warm water so that the dough doesn’t stick to my fingers as much.)
  7. Bake the cookies for 10-12 minutes – until the edges barely begin to turn a golden brown. The cookies may look a little underdone, but they will continue to cook once you remove them from the oven. Cool for 5 minutes on the cookie sheet and then transfer them to a wire rack to cool completely. Repeat with remaining cookie dough.
  8. Store in an airtight container on the counter for up to 7 days, in the fridge for up to 2 weeks or in the freezer for up to 3 months.
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Nov 27
1

Crockpot Salsa Chicken

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I totally made this recipe by mistake. And it just might be the easiest damn thing I’ve ever made. AND it tastes SO good! Don’t you love it when that happens? It’s like all of the stars just align in your favor some days, right?

Over Thanksgiving, my family was in town. Yes, I hosted. For the first time ever, I might add. And it really turned out great! I was (still am 🙂 ) super proud of myself. I did have some good help from my family…

But all of that to say – the Friday after Thanksgiving, we had one of my favorite Mexican food restaurants cater for us… We were done with the cooking.

My Uncle was in charge of ordering the catering and we always know when he’s in charge of something, it will be over the top! He always goes above and beyond and that means there is NEVER a lack of ANYTHING!

You can see where this is going, right? Yep – we had ALLLL the leftovers! …not just from Thanksgiving, but now from the Mexican restaurant! And, Mo and I are the only ones who live in Dallas out of this side of my family so we ended up with ALL of it!

I really dislike letting food go to waste, so I decided I’d test myself and come up with something yummy to make with all of it! We ended up with:

  • Guacamole
  • a bunch-o-Salsa
  • a bunch-o-chopped onion and fresh cilantro
  • Roasted Brussels Sprouts

So came the birth of this recipe! …minus the brussels sprouts! I just made a few extra of those and we had them as a little side instead of chips! 🙂

Y’all!! It took me less than 5 minutes to put this together and it was SO stinkin’ good!

So, next time you’re in a pinch and need something super quick and healthy – make this your new go-to!

Hope you enjoy as much as we did!

Crockpot Salsa Chicken

Serves: 6-8

Ingredients:

  • 3lbs organic chicken breasts
  • 1 yellow onion, chopped
  • ½ bunch cilantro, chopped
  • 20oz jarred salsa
  • avocado, to garnish
  • fresh chives, to garnish
  • roasted cauliflower rice (optional)

Directions:

  • Pull out your crockpot.
  • Add your chicken breasts.
  • Then add the rest of the ingredients on top, in any order. Stir to combine.
  • Put on low for 5-6 hours or high for 3-4 hours.
  • After it’s done cooking, use two forks to shred the chicken.
  • Serve in big bowls on top of roasted cauliflower rice (optional) and top with cilantro and sliced avocado.

 

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Course Dinner, Lunch, Main Dish
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Instructions
  1. Pull out your crockpot.
  2. Add your chicken breasts.
  3. Then add the rest of the ingredients on top, in any order. Stir to combine.
  4. Put on low for 5-6 hours or high for 3-4 hours.
  5. After it’s done cooking, use two forks to shred the chicken.
  6. Serve in big bowls on top of roasted cauliflower rice (optional) and top with cilantro and sliced avocado.
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Nov 09
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Clean Eating Cornbread Muffins

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I grew up on cornbread! My mom always made it to go with soup, which we had pretty often growing up! Smelling it baking in the kitchen brings me right back to my mom’s house when I was little. It is the best nostalgia!

Corn can be a tricky thing though because of the gmo’s (genetically modified organisms) corn can be so high in. So, I went for quite a while without eating it and frankly, always avoid it when eating out, etc. unless I am sure that it is made with non-gmo cornmeal. If you’ve avoided gmo’s and then accidentally had them at one point or another, you know that they can make you pretty uncomfortable – sleepy, tired, lethargic, GI distress, disrupted digestion, inflammation, joint pain, etc.

My recipe specifically calls for non-gmo cornmeal – I like Bob’s Redmill brand for this. And just so you know, if a product is listed as organic, that also means that it is non-gmo. But, most products that are known to have gmo’s will have a label on them that states specifically: non-gmo.

I LOVE cornbread that has lots of texture and “stuff” in it, so I put green chiles, bell peppers and corn kernals into mine! But if you like it plain, you will still love this recipe!

These are a great pair with my Clean Eating White Chicken Chili or any chili, soup or stew!

AND, a great bonus is – during the holidays, you can make this ahead of time, freeze it and it’s ready to go when you need to make cornbread dressing. And now, you’ll have a cornbread dressing you can feel really good about eating!

Clean Eating Cornbread Muffins

Makes 12 muffins

Ingredients:

  • 1 cup fine ground non-gmo cornmeal
  • ½ cup almond flour
  • ½ cup tapioca flour
  • 1 tbsp coconut sugar
  • 2 tbsp baking powder
  • ½ tsp baking soda
  • 1 tsp sea salt
  • 1 cup canned LIGHT coconut milk
  • 2 cage free eggs
  • 2 tbsp avocado oil
  • 1 tbsp apple cider vinegar
  • 1 can (or frozen) organic corn, rinsed and drained (optional)
  • 1 can diced green chilies (optional)
  • 1 medium red bell pepper, diced (optional)

Directions:

  • Preheat oven to 425 degrees F and spray a 12-count muffin tin with avocado or coconut oil cooking spray, set aside.
  • In a large bowl, combine dry ingredients and mix very well.
  • In a separate bowl, combine the liquid ingredients and mix very well.
  • Pour the wet ingredients into the dry ingredients and mix until all clumps of cornmeal are gone.
  • Add in the corn, green chilies and bell pepper, if using. Mix well to combine.
  • Pour into muffin tins that have been sprayed with nonstick cooking spray.
  • Pour evenly into 12-count muffin tin and bake 20-25 minutes or until a toothpick inserted into the center muffin comes out clean.
  • Serve immediately or let cool and store in an airtight container up to 1 week or freeze up to 3 months.

 

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 Clean Eating Cornbread Muffins
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Course Side Dish
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Instructions
  1. Preheat oven to 425 degrees F and spray a 12-count muffin tin with avocado or coconut oil cooking spray, set aside.
  2. In a large bowl, combine dry ingredients and mix very well.
  3. In a separate bowl, combine the liquid ingredients and mix very well.
  4. Pour the wet ingredients into the dry ingredients and mix until all clumps of cornmeal are gone.
  5. Add in the corn, green chilies and bell pepper, if using. Mix well to combine.
  6. Pour into muffin tins that have been sprayed with nonstick cooking spray.
  7. Pour evenly into 12-count muffin tin and bake 20-25 minutes or until a toothpick inserted into the center muffin comes out clean.
  8. Serve immediately or let cool and store in an airtight container up to 1 week or freeze up to 3 months.
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Nov 05
0

Clean Eating White Chicken Chili

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IT’S COLD IN TEXAS!!! And by cold I mean, lows in the 50’s! Which is cold for us! And I am LOVING it!

I am always SO ready for it to be cold by the end of the summer and by the end of winter, I’m REALLY ready for warm weather! But, I LOVE everything that comes along with cold weather – the holidays, lighting the fireplace, hot chocolate, hearty soups and stews and making chili’s like this one!

This chili is incredibly easy to make – takes about 10 minutes or less of actual prep and then you let it stew in the pot for 20 minutes, up to a few hours. And the best part? It is even better as leftovers! I love making this on a Sunday and then we get to have it for leftovers for lunch for the next few days at the start of the week! …meal prep 101!

The beans in this recipe technically knock it off of the Paleo list, but if you’re not strict Paleo, then go for it! Or, add 2 diced zucchini in lieu of the beans…

And it’s GREAT with all of the garnishes I have listed in the ingredients! We love chili’s piled high with lots of “stuff”! But, you may not… Suit yourself. Don’t say I didn’t warn you! 😉

AND, if you’re into the cornbread thing – my Clean Eating Cornbread Muffins are the PERFECT pair with this (or any chili, soup or stew)!

Hope you enjoy as much as we do!

Clean Eating White Chicken Chili

Serves 6-8

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
  • 2, 4oz cans chopped green chilies
  • 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…)
  • sea salt to taste
  • fresh cilantro, leaves only (optional garnish)
  • chives or scallion, thinly sliced (optional garnish)
  • 1 avocado, pitted, peeled, and chopped (optional garnish)
  • fresh pico or salsa (optional garnish)
  • goat cheese (optional garnish)

Directions

  • Heat 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.
  • 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, add green chilies and beans along with stock, bay leaf and another pinch of salt and 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.
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 Clean Eating White Chicken Chili
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Instructions
  1. Heat oil in a large skillet on medium heat, place the onion into the skillet and cook, stirring often, until softened – approx. 5 minutes.
  2. Place the chopped jalapeno/serrano and garlic in with the onion and cook one more minute, until garlic is fragrant.
  3. 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, add green chilies and beans along with stock, bay leaf and another pinch of salt and stir to combine.
  4. 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.
  5. Ladle the chili into bowls and garnish with goat cheese, cilantro, fresh pico de gallo or salsa, chopped chives or scallion, and/or avocados.
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Nov 01
0

Fudgy Superfood Brownies

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When the cooler months hit, I really get into baking! Honestly? I wake up thinking about it! As in, almost daily! Ha! And I have to refrain from baking all the things I want to bake because then, I would eat all the things I bake! Thankfully I live with a “cookie monster” so Mo usually eats his fair share! But, it’s all SO good!

During the holidays, we get invited to parties, get-togethers, dinners, etc. as I’m sure you do to! Part of the season, right? And what is it about the holiday season that all ANYONE seems to think about is food? Am I right? LOL! It’s cold outside, the holidays are typically (for most people, anyway) a time of year that feels celebratory, more laid-back… It is one of my very favorite times of the year! But every year I try to walk into it with the attitude of walking out of the holidays feeling as good as when I walked in. …emotionally, mentally, physically…

One way I do this: I lean into the food-craze – know it’s coming, embrace it, and enjoy every bit of it! But, I do this by keeping things around our home that we can feel really good about indulging in so that when we do go to parties, dinners, get-togethers, etc. the desire to eat ALL the food is not near as strong and absolutely avoidable.

For example: when I go to someones house and they have decadent desserts set out that I would LOVE to eat lots of, I can much more easily have a couple of bites of a couple of desserts and move on, because I know that we have good, clean-eating things at home that I can have and feel really good about having, whenever I want them!

These brownies are one of the things I try to keep around during the holidays! They are fudgy, chocolately, decadent… Absolute heaven! AND, really good for you!

Hope you make these part of your holidays this year and enjoy as much as we do!

Fudgy Superfood Brownies

Serving Size: Makes 12 brownies…

Ingredients:

  • coconut or avocado oil cooking spray
  • 1 large ripe avocado
  • ¼ cup 70% or higher dark chocolate
  • 1 tsp coconut oil
  • ½ cup coconut sugar
  • ¼ cup raw/local honey or maple syrup
  • ½ tsp salt
  • 1 tbsp vanilla extract
  • 2 large eggs
  • ½ tsp baking soda
  • ¼ cup raw cacao powder
  • 1/3 cup tapioca flour
  • 1 tbsp coconut flour
  • 2 tbsp grass-fed gelatin

Directions:

  • Preheat oven to 350 degrees F. Spray an 8-inch square pan with coconut or avocado oil cooking spray.
  • Place dark chocolate and coconut oil in the bowl of a double boiler and melt over low heat, stirring almost constantly and never letting the water in the pot come to a boil.
  • While chocolate is melting, puree the avocado in a large bowl with a hand mixer.
  • Once chocolate is melted, pour into the same bowl with the avocado and add in sugar, salt and vanilla extract. Mix until combined.
  • Add in eggs one at a time.
  • Then add in baking soda, cacao, tapioca flour, coconut flour and gelatin and mix no more than 30 seconds, until just combined. Use a spatula to scrap down the sides of the bowl and mix once more to combine.
  • Let batter sit for 5 minutes.
  • Pour batter into the prepared pan and smooth into an even layer.
  • Bake for 25-30 minutes until edges are just pulling away from the sides and middle is still just a touch moist.
  • Cool and then cut into squares. Store in an airtight container for up to 3 days.

 

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 Fudgy Grain Free Avocado Brownies
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Course Dessert
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Instructions
  1. Preheat oven to 350 degrees F. Spray an 8-inch square pan with coconut or avocado oil cooking spray.
  2. Place dark chocolate and coconut oil in the bowl of a double boiler and melt over low heat, stirring almost constantly and never letting the water in the pot come to a boil.
  3. While chocolate is melting, puree the avocado in a large bowl with a hand mixer.
  4. Once chocolate is melted, pour into the same bowl with the avocado and add in sugar, salt and vanilla extract. Mix until combined.
  5. Add in eggs one at a time.
  6. Then add in baking soda, cacao, tapioca flour, coconut flour and gelatin and mix no more than 30 seconds, until just combined. Use a spatula to scrap down the sides of the bowl and mix once more to combine.
  7. Let batter sit for 5 minutes.
  8. Pour batter into the prepared pan and smooth into an even layer.
  9. Bake for 25-30 minutes until edges are just pulling away from the sides and middle is still just a touch moist.
  10. Cool and then cut into squares. Store in an airtight container for up to 3 days.
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Oct 26
0

Easy Grain Free Waffles

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Mo and I LOVE brunch and eating big breakfasts!! But, who has time for that during the week?

We enjoy going our for breakfast on the weekends – we always get scrambled eggs with bacon and avocado or a veggie omelet and then we love splitting something like pancakes or a waffle, etc.! But, truth be told, I ALWAYS feel better when we eat at home. Is that always possible? No! Definitely not and I get that it’s not always possible for my nutrition clients either! But when it is, I like to take advantage of that time and indulge clean eating style 😎

These waffles are grain free, gluten free and sugar free but the coconut flour gives them the perfect hint of sweetness! They are fluffy inside and crisp outside and seriously so perfect! 😍

They take 15 minutes to make start to finish!
If you don’t have a waffle maker, use the batter for pancakes instead!
I like to spread some almond butter or plain Greek yogurt (sweetened with a little French vanilla stevia) on top and douse it in cinnamon and a pinch of sea salt!

Hope you enjoy these as much as we do!

Easy Paleo Waffles

Makes 3 Waffles

Ingredients:

  • 1 cup coconut milk
  • 1 tsp apple cider vinegar
  • 3 large eggs
  • ½ cup coconut flour
  • ½ cup tapioca flour
  • 2 tbsp melted butter/ghee/coconut oil (optional but recommended)*
  • 2 tsp vanilla extract
  • ½ tsp baking soda
  • ½ tsp baking powder
  • ¼ tsp fine sea salt

Directions:

  • In a large bowl, combine the coconut milk and apple cider vinegar. Let rest for five minutes.
  • Preheat your waffle iron.
  • Add the eggs to the coconut milk mixture and beat them for a few seconds until smooth.
  • Then add the remaining ingredients. The batter might be a little thick. If so, add 1 tbsp filtered water to thin out a bit.
  • Spray your waffle iron if necessary, to prevent sticking. Pour approx. 1/3 of the batter into the waffle maker (mine is pretty big and requires approx. 1 cup of batter per waffle or pour just to cover the bottom and then close.
  • Let cook until the light goes off and check the waffle for being done. It should be a light golden brown and somewhat crispy (approx. 4-5 minutes…)
  • Remove the waffle and repeat with the remaining batter.

 

 

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Course Breakfast, Post Workout
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Instructions
  1. In a large bowl, combine the coconut milk and apple cider vinegar. Let rest for five minutes.
  2. Preheat your waffle iron.
  3. Add the eggs to the coconut milk mixture and beat them for a few seconds until smooth.
  4. Then add the remaining ingredients. The batter might be a little thick. If so, add 1 tbsp filtered water to thin out a bit.
  5. Spray your waffle iron if necessary, to prevent sticking. Pour approx. 1/3 of the batter into the waffle maker (mine is pretty big and requires approx. 1 cup of batter per waffle or pour just to cover the bottom and then close.
  6. Let cook until the light goes off and check the waffle for being done. It should be a light golden brown and somewhat crispy (approx. 4-5 minutes...)
  7. Remove the waffle and repeat with the remaining batter.
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Oct 19
0

3 Ingredient Paleo Naan with Easy Primal Tzatziki

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This duo of recipes is one of my very favorite things to make for Mo and I (or, just myself 🙂 ) when I get the craving for something bready and unctuous! You know that craving? No? Just me? Ha! If you don’t know it – I’m not sure how to explain it… It’s just this want for something doughy that has a little chew to it and something to dip that texture in just tops it off! …takes it over the edge!

The naan in this recipe is not mine to claim at all! Ashley from My Heart Beets is due FULL credit for this and deserves every bit of it! She’s a genius for many of her recipes, but this one alone made me a believer!

The tzatziki is not traditional in the sense that it does not have cucumber in it. Could you add it? Absolutely! I would use a Hothouse cucumber. Halve it length-wise and then scoop the seeds out with a spoon. Finely dice or grate using a box-grater – a quarter to half of the cucumber depending upon your preference and mix it into the tzatziki recipe below.

I love to serve this with my Primal Greek Casserole (recipe coming soon!) or as an appetizer when we have company over… Or, like I said, when the craving hits me and I want something clean-eating to fill the craving with!

Hope this becomes one of your new go-to’s when you get that craving too! You’ll feel much better for it!

3 Ingredient Paleo Naan with Easy Primal Tzatziki

Makes 2 large Naan or 6 small Naan and 1 cup Tzatziki

Ingredients for Naan:

  • ½ cup almond flour
  • ½ cup tapioca flour or arrowroot flour
  • 1 cup canned light coconut milk
  • pinch of sea salt

Ingredients for Tzatziki:

  • 1, 7oz container 2% or full fat plain Greek yogurt
  • 1 garlic clove, finely minced
  • 1 tbsp fresh dill, finely chopped + more for garnish
  • zest and juice of ½ lemon
  • 1 tbsp white wine vinegar
  • ½ tsp salt
  • ¼ tsp black pepper

Directions for Naan:

  • Mix all the ingredients together.
  • Heat a large nonstick skillet over medium heat and pour batter to desired thickness.
  • Once the batter fluffs up and looks firm/mostly cooked – approx. 2-3 minutes, flip it over to cook the other side.
  • Continue until all batter is used.
  • Serve or store in an airtight container, once cooled, for up to one week.

Directions for Tzatziki:

  • Pour the extra water off the top of the Greek yogurt as you want it to be as thick as possible.
  • Place all ingredients except into a medium bowl and whisk well to combine.
  • Garnish with extra dill, if desired.
  • Serve!
  • This can be made one day ahead!

…naan recipe adapted from My Heart Beets

 

 

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 3 Ingredient Paleo Naan with Easy Primal Tzatziki
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Course Appetizer, Side Dish
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Ingredients for Naan
Ingredients for Tzatziki
Course Appetizer, Side Dish
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Ingredients for Naan
Ingredients for Tzatziki
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Instructions
Directions for Naan
  1. Mix all the ingredients together.
  2. Heat a large nonstick skillet over medium heat and pour batter to desired thickness.
  3. Once the batter fluffs up and looks firm/mostly cooked – approx. 2-3 minutes, flip it over to cook the other side.
  4. Continue until all batter is used.
  5. Serve or store in an airtight container, once cooled, for up to one week.
Directions for Tzatziki
  1. Pour the extra water off the top of the Greek yogurt as you want it to be as thick as possible.
  2. Place all ingredients except into a medium bowl and whisk well to combine.
  3. Garnish with extra dill, if desired.
  4. Serve!
  5. This can be made one day ahead!
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Sep 27
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Paleo One-Skillet Tomato Basil Chicken

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I come from a long line of crazy Italians and I LOVE Italian food! No surprise there, given my heritage – but, probably some surprise due to my predominantly grain-free lifestyle.

A little story about me as a little girl… Growing up, my very favorite breakfast was cheese tortellini with butter and lots of salt and pepper. Man, I can taste it as I type this! I don’t tend towards this breakfast now, as most of you who follow me know! 🙂 And not that I would be opposed – but it’s interesting, taste buds change. Not only between growing up from a kid to an adult – but as we eat differently, taste buds will change. Did you know that?

You can eat a certain way your whole life and then change your habits and your body will begin to CRAVE the new things you feed it. This works both ways of course – you could go from eating a very clean “diet” to perhaps going off the rails for several days (think: the holidays) OR you could go from eating a highly processed “diet” to eating a very clean “diet” — either way, you will teach your taste buds (and your brain) what to crave.

So, while I LOVE pasta with butter and man – how many times have I had Fettucini Alfredo?! 🙂 I just don’t genuinely CRAVE those things anymore. Not that they are bad AT ALL – but, in moderation.

So, this is my way of satisfying my Italian craving, while still maintaining little to no grains.

Please hear me clearly here: GRAINS are NOT bad – this goes for pasta too! In a perfect world, we would have 100% access to sprouted grains all the time… So, when I do eat grains, I try very hard to be sure they are sprouted. I’ve simply learned that I feel far better when I do this vs not caring. So when I say that we eat a predominantly grain-free “diet” – this is why. Not because I think they are bad for you. Just wanted to clarify this small but significant point. 🙂

I served this with a small herb salad – butter lettuce, spinach, cilantro leaves, chives, a few shavings of raw manchego and tossed with evoo and balsamic vinegar and my “cheesy” roasted cauliflower! It was de-lish!!

Hope you enjoy!

Paleo One-Skillet Tomato Basil Chicken

Serves 4-6

Ingredients:

  • 2lbs chicken tenders
  • avocado oil cooking spray
  • 1 ½lbs cherry tomatoes, halved
  • 5 garlic cloves, finely minced
  • 8-10 fresh basil leaves, julienned
  • 1 – 2 tbsp dried oregano
  • 1 – 2 tbsp paprika
  • salt and black pepper, to taste
  • juice of 1/2 lemon
  • 1 tsp crushed red pepper (optional)

Directions:

  • Spray a large non-stick skillet with avocado oil cooking spray and place over medium heat.
  • Season both sides of the chicken tenders with oregano, paprika, salt and black pepper.
  • Place chicken into pan (you don’t want to crowd the pan, otherwise the chicken will steam and not get that yummy crust, so you may have to do this in two batches) and cook approximately 4 minutes on each side, or until chicken is almost entirely cooked through (a meat thermometer reads 155 degrees F).
  • Remove chicken from pan and set aside.
  • Add the tomatoes and garlic into the pan with a little salt and cook for approximately 5 minutes until tomatoes are softened completely and the liquid from the tomatoes has reduced a bit.
  • Add chicken back into the pan and coat with the sauce.
  • Add in basil and stir to combine.
  • Turn heat to lowest setting and let simmer for another 5 minutes or until ready to serve.
  • Just before serving, squeeze half lemon over the top of the chicken.
  • Serve with cauliflower rice, cauliflower mash or roasted heirloom potatoes!

 

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 Paleo One-Skillet Tomato Basil Chicken
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Course Dinner, Lunch, Main Dish
Servings
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Instructions
  1. Spray a large non-stick skillet with avocado oil cooking spray and place over medium heat.
  2. Season both sides of the chicken tenders with oregano, paprika, salt and black pepper.
  3. Place chicken into pan (you don’t want to crowd the pan, otherwise the chicken will steam and not get that yummy crust, so you may have to do this in two batches) and cook approximately 4 minutes on each side, or until chicken is almost entirely cooked through (a meat thermometer reads 155 degrees F).
  4. Remove chicken from pan and set aside.
  5. Add the tomatoes and garlic into the pan with a little salt and cook for approximately 5 minutes until tomatoes are softened completely and the liquid from the tomatoes has reduced a bit.
  6. Add chicken back into the pan and coat with the sauce.
  7. Add in basil and stir to combine.
  8. Turn heat to lowest setting and let simmer for another 5 minutes or until ready to serve.
  9. Just before serving, squeeze half lemon over the top of the chicken.
  10. Serve with cauliflower rice, cauliflower mash or roasted heirloom potatoes!
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Sep 21
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Coconut Curry Chicken Meatballs with Roasted Cauliflower Rice

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We LOVE curry at the Brossette’s. It’s one of our favorite flavors. Good thing too because it is full of anti-inflammatory benefits!

Sometimes I have no clue where I come up with ideas for recipes. I used to hate my appetite. A battle with anorexia will do that to a person. I used to get so frustrated that I craved things and was hungry for food… That food was (still is, duh!) important to me. I just wanted to be that person who “didn’t care about food” – you know, the people who “forget to eat lunch…” Ha! I will NEVER forget to eat a meal. Never. And I used to really dislike that about myself.

Now? I lean into that. I LOVE that I crave things and I REALLY love that when I allow myself to have said craving, I usually don’t crave it anymore for a while. Hence, moderation. Too much of ANY thing – even spinach – is not good. And our bodies know this. It’s so beautiful to me – if we allow our bodies to work like they are intended to and we lean into the things we crave without over-doing or under-doing – we will naturally be exactly what we’re supposed to be in terms of aesthetics. It’s when we start forcing our bodies to become an idea that WE have in our heads as to what we WANT to look like that things start going haywire.

This is why we, at LINK Endurance, coach nutrition the way we do… It’s a long, slow process but one that will bring you to what I described above.

Ok, so what does all of that have to do with Coconut Curry Meatballs? Well, not a whole lot honestly, except that to say, I woke up one day CRAVING curry but I also wanted meatballs. I wanted something saucy and filling and full of flavor. It’s the Italian in me coming out, I’m sure. So – that is where these meatballs came from.

I adapted a recipe from Randa at The Bewitchin Kitchen, as I’d never made a dish quite like this before. I mean, I’ve made curries and I’ve made meatballs of course, but have never put the two together. So I leaned on her for some inspiration and a jumping off point!

I must say, she and I would make a great team if we could come up with a recipe THIS good every time!

These meatballs are incredibly easy to make, the sauce culdn’t be simpler and the cauliflower rice – well, it’s easy, yes, but roasting it gives it SO. MUCH. FLAVOR! It’s the only way I make cauliflower rice these days! And! The leftover meatballs are JUST as good, if not better the next day!

Hope you enjoy as much as we do!

Coconut Curry Chicken Meatballs with Roasted Cauliflower Rice

Makes approx. 28 meatballs… Serves 4-5 people…

Ingredients for the Meatballs:

  • avocado oil cooking spray
  • 2 large carrots, roughly chopped
  • 2 large shallots, roughly chopped
  • 2 tbsp cilantro leaves
  • zest and juice of 1 lime
  • 5-6 fresh basil leaves
  • 1 tbsp coconut aminos
  • 1 clove garlic
  • 1 tsp ground ginger
  • ½ tsp ground cumin
  • ¼ tsp red chili flakes
  • ¼ tsp sea salt
  • ¼ tsp black pepper
  • 1lb ground chicken breast
  • several cilantro leaves or julienned basil, for garnish (optional)

Ingredients for the Sauce:

  • 1 ¾ cans coconut milk (light or full fat)
  • 2 heaping tbsp red curry paste
  • 1 ½ tbsp almond butter
  • zest and juice of 1 lime
  • 2 garlic cloves, finely minced
  • 1 ¼ tsp salt

Ingredients for the Cauliflower Rice:

  • 2-3, 10oz bags pre-riced Cauliflower (fresh or frozen)***
  • salt and black pepper
  • coconut aminos (optional)***

Directions:

  • Preheat oven to 425 degrees F and line two large sheet pans with foil or parchment paper. Spray both with avocado oil cooking spray and set one aside and pour the bags of cauliflower rice onto the other one and spread out evenly – spray the top with additional avocado oil cooking spray and a few dashes of salt (unless using the coconut aminos after roasting – see notes) and a few pinches of black pepper. Toss to combine and set aside.
  • Place all of the ingredients for the meatballs (except the chicken and cilantro/basil garnish leaves) into a food processor and pulse until chopped and combined.
  • Pour mixture into a large bowl along with the ground chicken. Mix well with a spatula or your hands.
  • Roll into 1 ½ – 2″ balls and place them onto lined sheet pan.***
  • Bake for 10 minutes on the middle rack of your oven, roll the meatballs over and bake them for an additional 5-10 minutes. Remove from oven and set aside.
  • Place the cauliflower rice onto the top rack of your oven when you put the meatballs in and let roast 10 minutes, toss and then place on the bottom rack of your oven and let roast another 5-10 minutes. Once you pull the meatballs out, just leave turn your oven off and leave the cauliflower rice in the oven to stay warm until ready to serve – just be sure it’s on the bottom rack at this point.
  • While the meatballs are baking, make the sauce by heating the coconut milk over medium heat in a large skillet.
  • Add the remaining ingredients for the sauce and simmer for 10 minutes, stirring until combined and the almond butter is melted.
  • Add the meatballs to the sauce, stir them around to coat them with the sauce and simmer for 2-3 minutes.
  • Serve over roasted cauliflower rice with fresh cilantro and/or basil on top.

Notes:

  • If you buy frozen cauliflower rice, thaw before roasting and drain any excess water before placing on the sheet pan.
  • I like to toss my cauliflower rice with several dashes of coconut aminos as soon as I take it out of the oven. It just gives it more umami/flavor! Not a must, but definitely recommended! If you do this – do not add salt prior to roasting.
  • When making the meatballs, I suggest using a small ice cream scoop to scoop out the meatball mixture so you ensure each meatball is close to the same size and therefore cooks evenly.

Recipe adapted from Randa at thebewitchinkitchen.com…

 

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 Coconut Curry Chicken Meatballs with Roasted Cauliflower Rice
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Course Dinner, Main Dish
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people
Ingredients
Ingredients for the Meatballs
Ingredients for the Caulifower Rice
Ingredients for the Sauce
Course Dinner, Main Dish
Servings
people
Ingredients
Ingredients for the Meatballs
Ingredients for the Caulifower Rice
Ingredients for the Sauce
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Rating: 0
You:
Rate this recipe!
Instructions
  1. Preheat oven to 425 degrees F and line two large sheet pans with foil or parchment paper. Spray both with avocado oil cooking spray and set one aside and pour the bags of cauliflower rice onto the other one and spread out evenly – spray the top with additional avocado oil cooking spray and several dashes of salt and a few pinches of black pepper. Toss to combine and set aside.
  2. Place all of the ingredients for the meatballs (except the chicken and cilantro/basil garnish leaves) into a food processor and pulse until chopped and combined.
  3. Pour mixture into a large bowl along with the ground chicken. Mix well with a spatula or your hands.
  4. Roll into 1 ½ – 2″ balls and place them onto lined sheet pan.***
  5. Bake for 10 minutes on the middle rack of your oven, roll the meatballs over and bake them for an additional 5-10 minutes. Remove from oven and set aside.
  6. Place the cauliflower rice onto the top rack of your oven when you put the meatballs in and let roast 10 minutes, toss and then place on the bottom rack of your oven and let roast another 5-10 minutes. Once you pull the meatballs out, just leave turn your oven off and leave the cauliflower rice in the oven to stay warm until ready to serve – just be sure it’s on the bottom rack at this point.
  7. While the meatballs are baking, make the sauce by heating the coconut milk over medium heat in a large skillet.
  8. Add the remaining ingredients for the sauce and simmer for 10 minutes, stirring until combined and the almond butter is melted.
  9. Add the meatballs to the sauce, stir them around to coat them with the sauce and simmer for 2-3 minutes.
  10. Serve over roasted cauliflower rice with fresh cilantro and/or basil on top.
Recipe Notes

If you buy frozen cauliflower rice, thaw before roasting and drain any excess water before placing on the sheet pan. I like to toss my cauliflower rice with several dashes of coconut aminos as soon as I take it out of the oven. It just gives it more umami/flavor! Not a must, but definitely recommended! When making the meatballs, I suggest using a small ice cream scoop to scoop out the meatball mixture so you ensure each meatball is close to the same size and therefore cooks evenly.

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Sep 07
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Easy Homemade Bone Broth

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My grandmother has been making bone broth for years as the base for her chicken soup, lentils, etc. I’d be willing to bet you could say the same about YOUR grandmother or perhaps yourself.

It is no surprise that bone broth has made a huge move to the top of the food chain – if you will – in the last couple of years. It is rich with health benefits! To name a few:

  • anti-inflammatory
  • gut healing
  • promotes healthy skin, hair and nails
  • anti-aging
  • joint and cartilage healing
  • immune system strengthening

It is full of minerals that help build a strong gut lining and therefore help build a strong immune system (did you know that approx. 80% of our immune system resides in our gut?) …not to mention our gut sends signals to our brain constantly… You know the saying, “Listen to your gut!” or “Trust your gut!” Well… There is a lot to be said for that! So it is really important that we keep our guts as healthy as possible and drinking bone broth is an incredible way to do it!

There are many companies now that are making bone broth, packaging and selling it… And while that can be easier, there is just something about making your own at home from scratch. While that might sound daunting – it’s really incredibly easy.

We get asked all the time where to get good bones – and by “good” I mean: grass fed beef, bison, lamb, venison and/or elk or free range chicken. This is so very important when it comes to making bone broth if you really want to soak up all of the potential benefits. Our go-to is ordering a Bone Broth Box from Roo Nutrition. They make it so simple. Click here to be taken to their site, order the type of bones you’d like (if you’re just starting out, I suggest the beef or bison – if you’re a veteran and you want to try something a little different, go with the elk or venison) and when you receive them, make my recipe below! And an added bonus – Roo ships for free! No excuses folks! 🙂

The prep might take you 5 minutes and then you simply let it simmer away for 18-20 hours!

Mo and I absolutely love to drink this as a tea of sorts during the colder months or I will use it in soups, stews, etc. – any recipe that calls for broth – this is my go-to! I like to cook rice, quinoa, etc. – you name it – in bone broth! It adds a richer flavor and packs in nutrients!

Hope you enjoy!

Easy Homemade Bone Broth

Makes approx. 1 quart of broth

Ingredients:

  • 3-5 organic carrots, roughly chopped
  • 3-5 organic celery stalks, roughly chopped
  • 1 medium organic onion, quartered
  • 5 organic garlic cloves, peeled and smashed
  • Roo Nutrition Bones (beef, bison or chicken – approx. 4-5lbs)
  • 2 bay leaves
  • 2 tbsp sea salt
  • 3-4 tbsp Bragg’s brand apple cider vinegar
  • filtered water

Directions:

  • Dump the vegetables in the bottom of a 6-quart slow cooker or large soup pot. Place the bones in next. Tuck in the bay leaves and sprinkle salt and drizzle the vinegar over the bones. Add enough filtered water to cover everything completely.
  • Program the slow cooker to cook on low for 18-20 hours (you may have to set it for 10 hours and then come back and turn it back on…) or if cooking over the stove top, set the burner to low/simmer for same amount of time and cover the pot.
  • At 18-20 hours, off the top layer of “foam” (if necessary) and using tongs to hold one bone at a time and a spoon or spatula (something with a long, thin end) try to clean out the bones as much as possible and get all of the bone marrow out of each one. Then, pour the broth through a strainer and discard the solids (including the vegetables).
  • I suggest letting the broth cool and then pouring into glass mason jars/containers and placing in the fridge overnight prior to use. The fat will separate as it cools and end up at the top of the container – so when ready to use, scoop out that top layer and discard. Use immediately or place back in the fridge or into the freezer at this point.
  • The broth will keep in the fridge for a few days and in the freezer for several months. Be sure to let the broth cool completely before placing in the fridge or freezer.

Notes:

  • When you’re ready to drink it after it’s been in the fridge, simply scoop it out of its storage container (it will be the consistency of jello – that’s a wonderful thing!) and place into a pot over medium low heat and bring to a simmer.
  • In theory, broth SHOULD be cooked for 50-60 hours. And when you do this, quite a bit of the liquid will evaporate. So, you’ll end up with super concentrated broth but only about 32oz worth, after the fat has been removed. This is what you’re seeing pictured. If you abide by the “typical” 18-20 hour cook time – you will end up with approx. 64oz of broth, after the fat has been removed, but – it will not be as concentrated. You can do either one – if you have the time, go with the 50-60 hour cook time. If you don’t, no harm done – go at least 18-20 hours.
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 Basic Bone Broth
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Instructions
  1. Dump the vegetables in the bottom of a 6-quart slow cooker or large soup pot. Place the bones in next. Tuck in the bay leaves and sprinkle salt and drizzle the vinegar over the bones. Add enough filtered water to cover everything completely.
  2. Program the slow cooker to cook on low for 18-20 hours (you may have to set it for 10 hours and then come back and turn it back on…) or if cooking over the stove top, set the burner to low/simmer for same amount of time and cover the pot.
  3. At 18-20 hours, skim off the top layer of “foam” and pour the broth through a strainer and discard the solids (including the vegetables).
  4. I suggest letting the broth cool and then pouring into glass mason jars/containers and placing in the fridge overnight prior to use. The fat will separate as it cools and end up at the top of the container – so when ready to use, scoop out that top layer and discard. Use immediately or place back in the fridge or into the freezer at this point.
  5. The broth will keep in the fridge for a few days and in the freezer for several months. Be sure to let the broth cool completely before placing in the fridge or freezer.
Recipe Notes

When you’re ready to drink it after it’s been in the fridge, simply scoop it out of its storage container (it will be the consistency of jello – that’s a wonderful thing!) and place into a pot over medium low heat and bring to a simmer.

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