All Posts Tagged ‘Grain free

Post

Chorizo Egg Muffins

Leave a reply

I’m always on the hunt for quick protein fixes, especially when I get home from the gym and want to fill my belly right away. In It Starts With Food by Melissa and Dallas Hartwig, they advise to eat protein 15 minutes after a workout. I try really hard to make sure that happens and sometimes it’s difficult because I’m really not into shakes or fancy drinks. These egg muffins are perfect! You can pack them to take to the gym with you and eat cold, or pop them in the microwave for 30 seconds when you get home. There are all kinds of variations you could do with these: ground beef and salsa, bacon and veggies, ham and raw cheese, etc.

Ingredients:

-10 eggs

=3 chorizo sausage links

=1 tbsp coconut oil

-1 red bell pepper, diced

-half of a leek, diced

-1 small yam, diced

Directions:

1) Preheat your oven to 350 degrees.

2) Melt the coconut oil in a large pan over medium heat.

3) Remove the casing from the chorizo sausage and crumble into the pan. Fry until cooked through.

4) Add your veggies to the sausage in the pan and fry for 2-3 minutes, and then remove your sausage and veggies from the pan and let cool. (If you cook them too long they will become mushy when baking in the oven.)

5) Crack the eggs into a large bowl and whisk them until well blended.

6) Add in your sausage and veggies and mix well.

7) Pour into a lined or well greased muffin tin and bake for 20-30 minutes, or until a toothpick inserted into the middle of a muffin comes out clean and dry. This recipe yielded 15 muffins.

Post

Brussels Sprouts Breakfast Skillet

4 comments

A few years ago I would have never imagined eating brussels sprouts for breakfast. When I adopted the grain free, sugar free, dairy free lifestyle, one of my biggest struggles was figuring out what to eat for breakfast. I got sick of scrambled eggs pretty quickly and so started combining meat and veggies and now breakfast has become my favourite meal. I love starting off the day with a full stomach and tons of energy.

I use ground pork for this recipe because it’s relatively cheap. Our family only buys pastured, hormone free, antibiotic free, and humanely raised meats and that really adds up over time and makes a huge dent in our budget. Pork is a cheaper option than chicken, beef or turkey and works well for a meal like this.

As for the brussels sprouts…just try it! My kids won’t touch them on their own, but they’ll gobble them up mixed into this skillet without even noticing. Victory!

This recipe is enough for 3 breakfast meals for myself, or you can stretch it farther by adding 2 eggs to each portion.

brusselshash1

Ingredients:

1-2 tbsp of coconut oil

1 lb ground pork (pastured, hormone and antibiotic free, humanely treated)

1 large yam (or 2 smaller yams), diced

10 brussels sprouts, quartered

1 large apple, diced

2 bell peppers, diced

1 bunch kale, roughly torn into bite size pieces (stems removed)

1-2 tbsp of rosemary

1-2 tbsp of sage

Sea salt to taste

Directions:

1) Heat the coconut oil in a large pan over medium.

2) Crumble your ground pork into the pan and season with sage and rosemary. Sprinkle with salt.

3) Once the pork begins to brown, add the diced yams and brussels sprouts. Mix to combine and continue cooking until yams being to soften to your liking, about 10 minutes.

4) Add your diced apple and peppers. Mix to combine and continue to cook for another 3-5 minutes.

5) Lastly, add your torn kale. Mix to combine, fry for approximately 3 minutes, and then serve and enjoy.

Post

Potato Soup with Kale and Italian Sausage

Leave a reply

All of a sudden winter has hit us here in Vancouver. It’s been beautifully sunny and absolutely chilly and we are loving it! We’ve spent hours outside each day soaking up the sunshine and everyone’s mood has been lifted.

IMG_2793

The fresh cold air makes me crave hot soup, and so that plus the fact that kale was on sale at our local market had me coming up with this for dinner last night. This made quite a large pot, probably enough for about 6 bowls.

IMG_4268.JPG

Ingredients:

-6 slices of nitrate free, sugar free bacon

-4 cloves of garlic, peeled and smashed

-1 leek, white and light green parts only, chopped

-2 celery stalks, chopped

-4 medium sized potatoes, peeled and chopped (I used red potatoes but any kind will do)

-3 potatoes, diced into bite size pieces (I prefer to leave the peel on for this part)

-6 sausage links, Italian flavoured or chorizo (I did a mix)

-2 large red bell peppers, diced

-2 bunches of kale, stems removed and roughly torn or chopped

-fresh chives, chopped

-4 cups chicken broth

-1 cup water

-salt and pepper to taste

Instructions:

1) Fry the bacon in a large soup pot over medium heat. (Put the bacon in your cold soup pot and then turn on the heat to medium to get the most fat rendered out of your bacon – thanks Cherie for that tip!)

2) Once the bacon is cooked, remove it and set it to the side. Remove all but 1-2 tbsp of the bacon fat. (Save that removed bacon fat in a jar for another day…it’s gold.)

3) Fry your garlic, leek and celery in the pot with the 1-2 tbsp bacon fat until it smells wonderful, about 2-4 minutes.

4) Add in your 4 peeled and chopped potatoes and fry for another few minutes.

5) Pour in your chicken broth and water. Bring to a boil and then simmer for 10 or so minutes, until potatoes are soft.

6) While your potatoes are cooking, heat a large pan over medium heat. Remove the sausage casing and crumble the meat into the pan. Cook until there is no longer any pink.

7) When the potatoes are soft, puree the whole pot of broth, potatoes, garlic, leeks and celery. Use a hand held immersion blender or remove the mixture and blend it in a Vitamix and then return it to the pot.

8) Add the rest of the potatoes and the cooked sausage. Bring to a boil and reduce to simmer for 10 minutes or until the diced potatoes begin to soften.

9) Add your chopped kale and diced red pepper and simmer for 3-5 minutes.

10) Ladle the soup into bowls and serve topped with chives and bacon.

Enjoy!

Post

A Healthful Thanksgiving – From My Family to Yours

1 comment

That has to be one of the best episodes of Friends, am I right?

My family celebrated Canadian Thanksgiving a week early this year, much to the delight of my turkey loving self. One of the great things about celebrating with my family is that we are all focusing on living healthy, balanced lifestyles, which makes family dinners fun, easy and no one is needing maternity pants.

I want to eliminate your excuses for hopping off the healthy bandwagon around holidays, so here’s the run down of what we ate and a few other recipes that I would like to try next year or some that I think sound delicious. I can’t do the grocery shopping or cooking for you, but these clickable links should save you some time.

As I have explained in previous posts, when it comes to holidays or special occasions, I don’t eat strictly Whole30 or Paleo. Read here about how I found that balance. Basically, pass the pumpkin pie and whipped cream please!

Appetizers:

Bacon Wrapped Asparagus Bundles

Bacon Wrapped Date Salad

Pumpkin Soup with Apple and Spices

Main:

Turkey

Stuffing

Sides:

Maple Bacon Pecan Roasted Butternut Squash (My favourite!)

Garlic Cauliflower Mashed Potatoes

Braised Root Veggies 

Roasted Cranberry Walnut Brussel Sprouts

Cranberry Sauce

We also had some very definite non-paleo perogies, because we’re Ukrainian, and because they’re delicious. There are some things you just don’t mess with. Amen.

Dessert:

We enjoyed a fresh baked pumpkin pie from a local farm, but when I searched online, tons of recipes for healthy pumpkin pie came up. Next year I would like to try something like this one.

Pumpkin Pie

Happy Thanksgiving to all of you. I hope you enjoy some time giving thanks with loved ones!

Post

Whole 30 – Week 5 – Meal Plan

Leave a reply

Only two more days! Congratulations to everyone who has held on this far. Now the most important part is coming next: Life After Whole30. Don’t mess this up! Carefully re-introduce foods in the proper manner. You’ve worked hard so please don’t throw it all away now.

Breakfast:

Sausage Egg Cups

Spicy Breakfast Stew (I’m sure by now you guys have become accustomed to eating weird stuff for breakfast!)

Meat Crust Quiche

Dinner:

Beef Pot Roast

Baked Garlic Mushroom Chicken

Grilled Flank Steak with Cilantro Balsamic Marinade

Spicy Shrimp Butternut Squash “Rice” with Tomatoes

Italian Chopped Salad

Hawaiian Turkey Burgers

Crockpot Pulled Pork Chili

Previously:

Week 1

Week 2

Week 3

Week 4

Post

Pumpkin Muffins with Zucchini and Banana

1 comment

Fall is finally here. I know I’m supposed to be super excited about the leaves falling, cool mornings, and pumpkin spice lattes, but I’m just not there yet. I’m still mourning the loss of the hot sun and late summer nights. My kids however, have fully embraced everything pumpkin. Our local market already has pumpkins for sale and Charley got so excited and begged to take one home. We named it George, and then she helped me cut it up and scoop out the ‘guts’. After baking and pureeing the flesh, we made some of it into these delicious muffins and the rest went into Xavier’s morning oatmeal.

I find paleo baking to be pretty tricky. I usually prefer to use almond flour rather than coconut flour, but Charley’s preschool is completely nut free so I’m having to come up with some new recipes for her. Be aware that the texture of these muffins can not be compared to regular muffins made with wheat flour. Paleo baking is just different, and that’s okay.

Ingredients:

1 cup pumpkin puree

1/2 cup shredded zucchini

1 overripe banana

5 eggs

6 tbsp melted grass fed butter (or coconut oil)

1/8-1/4 cup of raw, organic honey (or maple syrup)

1 tsp vanilla

1.5 tsp pumpkin pie spice

1/2 tsp salt

1/2 tsp baking soda

1/2 tsp baking powder

3/4 cup coconut flour

Directions:

1) Preheat oven to 400 degrees fahrenheit.

2) Combine all wet ingredients in a bowl and mix well. I used an electric mixer on low to really hide the zucchini and banana as much as possible for my kids but you could mix by hand with no problems.

3) Combine all dry ingredients in a separate bowl and mix well.

4) Gradually mix the dry ingredients into the wet mix, stirring to combine as you go until well blended.

5) Spoon muffin batter into lined or greased muffin pan and bake for 30-40 minutes or until done.

Charley really wanted to sprinkle some mini chocolate chips on top of the muffins before baking so we did that this time (seen in photo). Not necessary of course, but there are much worse things she could be eating, and if those few chocolate chips get her to eat pumpkin, zucchini and banana, then I consider that a parenting win.

Post

Bacon Wrapped Date Salad

2 comments

I’ve got this really great friend. In the past year or so, I’ve watched her completely dive in to a healthy lifestyle for her and her family. She’s a busy super mom who runs an in-home daycare and yet she’s managed to build a healthy lifestyle through working out (often including her kids and husband) and healthy eating. We’re big food nerds and so we often send each other picture messages of what we’re eating. (Don’t judge me. I seriously LOVE FOOD.) The other day she sent me a picture of her lunch: a salad with bacon wrapped dates on top. I drooled a little, and then got to work making my own version. I came up with this, and now I kinda wanna eat this every day for the rest of my life.

Ingredients:

-8 dates

-4 pieces of sugar free, nitrate free, pastured bacon

-2 cups spinach

-1/4 red onion, diced

-1 nectarine, diced

-1/2 tomato, diced

-1/2 jalapeño, seeded and diced

-1/2 cucumber, diced

Instructions:

1) Preheat your oven to 400 degrees fahrenheit.

2) Using a small, sharp knife, carefully slit a hole in each date and remove the pit.

3) Cut your bacon slices in half so you have 8 pieces, each a couple of inches long.

4) Tightly wind a piece of bacon around each date and secure it by piercing all the way through with a toothpick.

5) Place the bacon wrapped dates on a baking sheet lined with parchment paper and bake in preheated oven for 20-30 minutes or until bacon is cooked to your liking.

6) Once cooked, remove from the oven and gently pat dry each bacon wrapped date. Set them aside to cool.

7) Place your spinach on a large plate or in a large bowl and throw all your vegetable toppings and nectarine on top. Add your bacon wrapped dates and enjoy!

Eat outside as often as you can. Food just tastes better outside.

Eat outside as often as you can. Food just tastes better outside.

Post

Whole 30 Meal Plan – Week 3

1 comment

Week 3! Finally in the second half of Whole30 where everything starts feeling gooooooood. I can’t believe that I can wake up now and actually function without coffee. I definitely still miss the taste, but I’m so glad that I’m not relying on it.

What do you find the most challenging about Whole30? For me it’s definitely the social functions. I hate being the odd one out, not eating yummy treats at a ladies night or dinner get together. I also hate turning down food that has been cooked for me by someone who loves me. A friend of mine had me over last night and baked a wonderful looking gluten free peanut butter pie and I felt awful for turning it down. I REALLY hate being thought of as the girl who is always on a “diet”. That’s not at all who I am, but when you give the 30 second Whole30 run down to someone, it can certainly come across that way.

However, with all that being said, I’ve found that most of those people at those social functions eventually come to me later wanting more information about Whole30. I’ve seen a lot of them change their lifestyle around completely, and then it’s all worth it, right? We’re spreading the Good Food Word. Plus, no hangover, no food baby, and no extra toilet time.

Here’s what I’m eating this week.

Breakfast:

Paleo Sausage Egg “McMuffin”

Baked Yam and Brussel Sprout Hash

Sweet and Savoury Quiche 

Dinner:

Easy Paleo Pot Roast

Roasted Nectarine Salsa on Wild Salmon

Healthy Braised Pulled Pork

Vegetable and Mango Curry With Basil-Ginger Quinoa (Use cauliflower rice instead of quinoa, chicken instead of chickpeas, and coconut aminos instead of soy sauce.)

Cabbage Rolls

Sweet Potato Soup with Bacon

Bacon Chorizo Chipotle Smothered Meatloaf (I always skip the almond flour here and have no problem, but it IS approved to use on Whole30 for this recipe if you wish to use it.)

Post

Roasted Nectarine Salsa on Wild Salmon

1 comment

I am really enjoying the abundance of ripe, fresh fruit this summer and the abundance of fresh wild sockeye from our CSA. I combined my love for nectarines and salmon tonight and came up with this meal that we devoured in minutes! We enjoyed this with a side of roasted beets and mixed baby potatoes.

Ingredients:

1 large tomato

1/2 red onion

1 nectarine

1 jalapeño, seeded

1 small sweet Italian pepper

1 lb wild salmon fillet

1 avocado

2 tbsp fresh basil, chopped

Salt and pepper to taste

1 tbsp coconut oil, melted

Directions:

1) Wash and dice your first 5 ingredients into small, uniform pieces.

2) Toss them in melted coconut oil and spread them on a baking sheet lined with parchment paper.

3) Place your baking sheet on the top rack of your oven and set your broiler to high.

4) Broil for 5-10 minutes or until salsa just begins to blacken. Remove and let cool.

5) Place your salmon on a baking sheet lined with parchment paper.

6) Sprinkle with salt and pepper and place on the top rack of your oven and broil on high for 10-15 mins until salmon is cooked through.

7) While the salmon is broiling, dice your avocado and gently mix it into your salsa. Add the chopped basil and toss gently to combine.

8) When salmon is cooked through, remove and place it on your plate. Top with your salsa and enjoy!

salsaonsalmon

 

 

Post

Whole 30 – Week 2 – Meal Plan

1 comment

Hey there! Wow, this no caffeine thing has been ROUGH. For the first 3 days I had a non stop pounding headache, was exhausted during the day, and awake in the middle of the night. By day 4 I was feeling way better though, and I’m excited to see how things improve even more over the next few weeks.

Here’s my meal plan for this week. A few breakfasts that I will double, and leftovers for lunch every day. 

Breakfast:

Yams and Eggs (There isn’t much to this “recipe” but it’s one of my favourites. I chop the yams into cubes and fry them in coconut oil and steak spice until cooked through. I remove them from the pan and cover them to keep them hot. Then I quickly fry 2 eggs and put them on top of the yams. You could partially boil the yams at the beginning of the week to make them quick and easy to fry up in the morning.)

Sweet Potato Breakfast Skillet

Potatoes with Kale and Bacon

Crustless Quiche

Dinner:

Mexican Meatza

Chocolate Chili on spaghetti squash

Spicy Coconut Shrimp Bisque (skip the corn)

Sweet Pineapple Ginger Meatballs 

Lemon Garlic Chicken on Zoodles and Kale

Italian Sausage and Zoodles

Moroccan Spiced Salmon

I suggest tripling the Chocolate Chili and Spicy Coconut Shrimp Bisque and freezing them for Whole30 emergencies. Those are two of my favourite recipes…you won’t be sorry!

Enjoy!