Paleo Pancakes

Okay,Okay! I'm posting my (not-so-SECRET) recipe for PALEO PANCAKES!

These delish treats are protein packed, sweet (almost like crepes to me) and the BEST weekend breakfast EVER!

Ingredients:

• 1 banaana
• 2 eggs
• optional: sprinkle of cinnamon, blueberries, apples, coconut, strawberries, chocolate chips, etc

Directions:

1. Crack 2 eggs, whisk 
2. mash up 1 banana into mixture
3. Add cinnamon
4. Heat up butter or coconut oil in a pan
5. Cook pancakes on medium/high heat (smaller usually come out best) until the edges bubble a bit and seem brown
6. ENJOY!

Carrot,Apple & Sweet Potato Mash

I had  TON of carrots that I needed to use up and wasn't sure what to make with them. I finally decided to just go steam them but as I looked in the fridge I remembered that I had a few sweet potatoes also. I have a terribly habit of letting produce spoil (although, I've gotten much better about this).

I LOVE making sweet potato mash all sweetened up for Thanksgiving and that's where I got this idea from. It's uber sweet, all natural and hit the spot! You can alter this to fit your needs. My measurements are estimates, because I didn't intend on writing the recipe to share :) BUT, once I tried it I knew I had to share with my fellow Fit Girls.

If you try it, let me know! ENJOY!

Ingredients:
2 cups of diced carrots
2 apples, diced (skin off)
2 sweet potatoes, cubed (skin off)
1/2 cup pineapple, cubed
2 tablespoons of raisins (optional)
1/2 tablespoon of cinnamon
1 tablespoon of grassfed butter (optional)

Directions:
Bring a large pot of water to boil
Add carrots, potatoes and apples and let boil for 20-25 minutes or until the carrots are tender
Drain and place in a large bowl
Use a potato masher to mash all together
Add 1 tbsp of butter
Add pineapple and raisins
Blend in 1 tbsp of cinnamon
ENJOY!

Bacon wrapped asparagus and peppers

Ingredients:

• Asparagus
• Red pepper (yellow or orange would work as well)
• Bacon (or prosciutto )
• balsamic vinegar
• salt
• pepper
• optional:goat cheese

Directions:

1. Wash and cut the asparagus
2. Wash and cut the pepper into strips
3. Make a "bundle" of 3-4 asparagus spears, 2 pepper slices and (optional) goat cheese
4. Wrap a piece of bacon around the bundles
5. Drizzle with balsamic vinegar
6. Top with salt and pepper to taste
7. Bake at 400 degrees for 30 minutes- turn over after the first 15 minutes.

Super foods for Fit Girls

Many of us have heard about these "super foods" but what are SUPERFOODS anyway?

Superfoods are foods that gained the term SUPER because of their amazing nutritional benefits. Many of these fruits and vegetables can bring you nutritional power and vitamins even in small amounts. These foods are best consumed in their natural state. Ignore the food companies who are trying to jump on the bandwagon by adding these super foods to their already processed items- that shortcut won't get you the health benefits that eating these foods will in their clean state.

Below are a list of easy to find, affordable and delicious SUPERFOODS that you can add into your daily diet.

Spinach

These beautiful leaves carry protein, vitamin K, folate/folic acid and a decent amount of fiber. Spinach is all-around nutritious. Spinach is said to be the ultimate pregnancy food for the folate/folic acid inside of the delicious leaves. In addition, spinach helps fight eye disease, helps with constipation and heart disease.

Get it in: I add spinach to all of my shakes and smoothies. I have a salad at least once a day filled with spinach and or kale. I, personally, try to get in about 3 cups of spinach a day.  (Try to buy organic leafy greens due to pesticide use).

Kale

Kale is a beautiful leaf that is a cousin to cauliflower and broccoli.  Kale contains more tun 45 flavonoids, which help with inflammation. On the national ranking system for food nutrients kale ranks among the top in nutrient dense foods . Many researchers believe that kale can significantly reduce cholesterol. 

Get it in: Kale Chips are the easiest way for me to get my kale in. I do not love the taste, unless it's in marinated salad. So, I have a bit of a hard time adding it to my shakes. There are many delicious recipes for kale salads, though. I just have a hard time perfecting them! (Try to buy organic leafy greens due to pesticide use).

Blueberries

-They're packed with vitamin C, high in potassium and have anti-inflaitory properties. Many doctors believe that these blue gems can reduce your risk of heart disease.  Blueberries carry the same health benefits frozen as they do fresh. 

Get it in: Frozen blueberries are perfect to add to a morning shake, pancakes (paleo pancake recipe) or all by themselves. I can gobble them up quickly, they're so delicious! (Always buy organic berries due to their soft skin and the use of pestesides)

Beets

I was always turned off to beets as a child. They just looked…gross. However, they're on of my favorite foods now! I can never pass up a salad with beets. Beets contain a high amount of vitamin C, folate, potassium, fiber (4g per cup) and antioxidants. The antioxidant acids found in beets are said to be great for  those with Diabetes or high blood pressure.

Get it in: shredded beets are easy to add to salads. I find myself getting a large container from my local Whole Foods and that lasts me a few days. Beets are also delicious steamed and sliced, marinated in balsamic and even shredded and added into a berry smoothie.

Quinoa

Quinoa (Keen-Wah) is technically a seed but many refer to it as a grain. Quinoa has a nutty taste and is found in many South American countries. This superfood is about 20% protein and a great source of protein for those who are gluten free. It also contains a large amount of fiber, iron and manganese (an antioxidant that helps with anti-aging by protecting your body from free radicals). Quinoa is also one of the only foods that contains all 9 essential amino acids (which are used in helping your body build muscle and body tissue)- which makes this food GREAT for athletes, seniors and everyone in-between. 

Get it in: I use quinoa in everything. I don't eat many grains, but this is one that is easy to make an exception for. I posted my recipe for quinoa stuffing on FGIP ( now make it with black rice and quinoa). I also make quinoa and add it to my meal as a side dish or an addition to my salads. 

Black Rice

I wasn't familiar with black rice until my dietician, Kelly at Paleo Infused Nutrition, mentioned it to me! I've come to learn why she recommends it to clients who are looking for a grain with many health benefits. Black rice boasts more antioxidants per tablespoon than blueberries (which we all know are an antioxidant superfood). That in itself is enough to sell these beauties to you. In addition, black rice bring you a high amount of vitamin E. Black rice is sometimes called the "forbidden rice" because it was once kept for the nobles in China while commoners could not harvest and eat this rice 

Get it in: Black rice is the perfect side dish. I enjoy adding it to my lettuce wraps for "tacos" or mixing in grilled vegetables. Keep an eye out for my Sage Roasted Sweet Potato and Black Rice recipe: coming soon.

Paleo egg soufflé

Ingredients:

• 12 large eggs
• 1 cup of coconut milk
• 1 tsp of baking powder
• 1 1/2 tbsp of almond flour
• Salt
• Pepper
• 1/2 tbsp minced garlic
• Optional: Asparagus, caramelized onions, spinach, mushrooms

Directions:

1. Preheat the oven to 375 degrees 
2. Crack your eggs into a soufflé dish
3. add coconut milk
4. Add garlic, salt, pepper (to taste)
5. Add baking powder and almond flour and mix well
6. Add your vegetables (make sure to add caramelized onions (I made these prior) right before you bake as they can cook the eggs if they're still hot
7. Bake for 40-50 minutes or until a knife runs dry and the top is golden brown.

Avocado, mushroom & onion burgers

I don't have the best pictures of these but I had some grassfed beef and I realized that I've never really made burgers before. I either get them pre-formed and my husband grills them (only in the summer in Chicago) or I make frozen turkey burgers. So, I decided to give it a whirl-making burgers on the stove, that is. I made 4 mini-burgers (1 lb would've made 6 but I made a bigger burger with the remaining for my husband) and they were delish! If I could've, I most certainly would've grilled them.

One more note: I "stuffed" my burgers but could you easily use the add-ons for topping your burger instead.

Ingredients

• 1 lb of grassfed organic ground beef
• hamburger seasoning
• 1 ripe avocado
• 1/2 small onion
• 1/2 cup of onions

Directions
I mixed all of the ingredients into my ground beef and then cooked them over medium/high heat for about 5 minutes on each side (they were thick so they took longer). I'm the amateur at burgers, so cook 'em up the way you like the best! haha
I served my burgers over a bed of lettuce, added more mushrooms, onions and even topped with a fried egg (the former-vegetarian in me is dyingggggg).

Paleo Chocolate Crunchies

I simply can't think of a title good enough to describe the deliciousness of these sweet treats. They are SO good that I made a tiny batch this time (it's the second time that I've made them and I made 1/4 of the recipe) in order to help with portion control- haha.

Ingredients:
(this yields a large portion of about 15-20 "crunchies")

• 1 cup of chocolate chips
• 1/2 cup of almond butter
• 1/3 cup of raw honey
• 1/3 cup of coconut oil (I use a bit less to make them less messy and hold up a bit better)
• 1 cup of Coconut Flakes (I crumble them to make them a bit smaller)
• 1 cup of pecan pieces
• 1 tablespoon of cinnamon (eyeball it)
• Salt (a sprinkle on top of each finished "crunchie" before you let it cool

Directions:

1. melt chocolate, almond butter and honey on the stove top over medium heat
2. Add coconut flakes, pecan pieces and cinnamon to the mixture
3. Turn down the heat and mix a final few times
4. spoon mixture onto a baking tray or even into molds (I used my infamous heart shaped mold the second time that I made it. They popped out very easily)
5. sprinkle just a bit of salt over each crunchie
6. Set in the freezer for 20-30 minutes or until solid
7. ENJOY!

Paleo microwave chocolate cake!

...no but seriously. I made chocolate cake...in a mug..in the microwave. AND it was:
-Paleo
-Gluten/Wheat free
-Dairy free
-Nut free

and...GOOD!

ingredients

• 1 tbsp coconut flour
• 1tbsp+2 tsp of cocoa powder
• pinch of salt (I would omit next time)
• 1/4 tsp baking powder
• 2 tsp honey
• 3 tbsp. coconut milk (if you drink dairy, regular milk would be fine)
• 1 tbsp apple sauce
• 1 egg
• chocolate chips (optional)

Directions

• Mix all dry ingredients
• Mix in all wet ingredients
• Cook in the microwave for 1-2 minutes 
• Top with additional chocolate chips or nut butter (optional)

Sloppy Jills Recipe (Paleo Sloppy Joes)

Most AMAZING meal EVER!

I never did like regular "sloppy joes" BUT- this is PHENOMENAL! It's SO GOOD that we shall call it Sloppy Jills! ...girls always do things better ;)

Ingredients
1 tablespoon of coconut oil

1lb of grass fed beef

1/4 cup of chopped mushrooms

1/2 of an avocado cubed (optional)

1/4 cup of diced onions

Dry ingredients/Spices:
1/2 tablespoon of minced garlic
1/2 teaspoon of salt
1/2 teaspoon of pepper
1/2 teaspoon of paprika
1/4 teaspoon of chili powder

Wet ingredients:

4 tablespoons of tomato paste (no salt added)

8 ounces of organic tomato sauce (no salt added)

2 tablespoons of organic ketchup (optional)

1 tablespoon of raw honey

1 tablespoon of balsamic vinegar

Directions:

• Start by heating the coconut oil in a large skillet over medium heat.
• Add in ground beef, and cook until it has started to brown. 
• Add your onions and mushrooms and cook until the meat looks like it is about done.
• Add the remainder of the ingredients (saving the avocado for last) and cook on low heat for about 10 minutes.
• Either add avocado at the end and let simmer or simply top your Sloppy Jills with it after.

In my house, I'm the only one who eats Paleo or even gluten free (I'm allergic to wheat/gluten and sensitive to dairy). With that said, I ate my Sloppy Jills over a bed of lettuce and a side of mashed cauliflower. However, for my husband- I made him a grilled Sloppy Jill sandwich on sourdough with melted Swiss cheese. It looked like pure heaven (Even if if would be immediately sick if I ate it...). Either way, you can't go wrong!

meatloaf cupcakes

I bought some grass-fed organic beef on Sunday and I had it sitting in the fridge. I needed to find motivation to make dinner with it. I made meatballs last week and didn't feel like having them again. I remembered that I had seen these "meatloaf muffins" before and tried to find a recipe. I couldn't find anything that seemed like it would really work. So, I did what I do naturally...threw something together! And...I created... MEATLOAF CUPCAKES (meatloaf topped with mashed cauliflower).

Meatloaf Cupcakes:
(Recipe for Mashed Cauliflower can be found here)
Meatloaf muffins:
Ingredients:

• 1 lb of grass-fed organic beef
• 2 eggs
• 2 tablespoons of coconut flour (I'm sure you could use another kind)
• 1/4 cup of diced mushrooms
• 1/4 cup of dished tri-colored peppers
• 1/4 cup of carrots
• 2 tablespoons of diced onions or shallots
• Italian seasoning (I use Penzey's Spices)
• Himalayan Salt (pink salt)
• Pepper

Directions:

1. Pre-heat oven to 350 degrees
2. Mix all ingredients together in a mixing bowl
3. Grease muffin tins
4. fill each tin with mixture (yields about 12 "cupcakes")
5.  Bake for 30-35 minutes
6. Remove and top with Mashed Cauliflower
7. Enjoy!

Mashed Cauliflower

This is a staple in my house! Even my picky husband LOVES it (most days...).

Ingredients:

• 1 head of cauliflower or 1 bag of cauliflower floretts
• 1 tablespoon of Kerrygold grass-fed butter
• Himalayan salt (pink crystal salt)
• Pepper

Directions:

1. Steam cauliflower for 15 minutes (or until tender to the fork)
2. Strain
3. Then...there are two options. a.-You can mash with your fork to a mashed potato consistency or b.- you can use a hand mixer or bullet blender to smooth out
4. Add butter, salt and pepper to taste

Paleo Chocolate Banana Bread!

A few weeks ago, while scrolling down my timeline on Twitter, I saw someone mention that they had made Paleo french toast. My first thought, "You did WHAT?!?!" I messaged her and she said that she made Paleo banana bread from Civilized Caveman. I went to the site but at the time I didn't have all of the ingredients. Today, however, I had 3 massive (overly-ripe) bananas sitting on my counter and had the day off. Cue: smells of freshly baked banana bread!

I worked with the original recipe from Civilized Caveman but added a few of my own things.

Paleo Chocolate Banana Bread 

Ingredients:

• 3 Large bananas or 4 regular sized bananas
• 4 eggs
• 1/2 cup almond butter (or any nut butter, i.e. macadamia, pecan, etc) note: I used homemade cocoa almond butter (I heated mine up to melt it just a bit)
• 4 tablespoons grass-fed butter or coconut oil, melted (I used coconut oil)
• 1/2 cup coconut flour (I'm always a bit leery on using coconut oil due to past experience. I used just under a 1/2 a cup)
• 1/4 cup of walnuts (optional)
• 3 tablespoons of cocoa nibs (optional. I cut up 4 squares of a Lindt 80% dark cocoa bar)
• 1 tablespoon cinnamon
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• 1 teaspoon vanilla (I eyeballed it)
• pinch of sea salt

Directions:

1. Preheat your oven to 350 degree 
2. Combine ALL ingredients and mix well with a handheld mixer.
3. Grease a metal loaf pan with grass fed butter or coconut oil.
4. Pour in your batter and spread it evenly throughout
5. Place in your preheated oven and bake for 50 minutes. Check with a knife or toothpick to make sure that the center is still moist.
6. Remove from oven and flip your bread out onto a cooling rack
7. Enjoy!

Notes: I have a BRAND new oven. With that said, you may want to alter your timing accordingly (older ovens you might want to bake a bit longer).
Muffin timing: I made a few muffins (regular sized) and they were ready in about 25 minutes.
Bread timing in a metal loaf pan: Check on it at 35 minutes as the original posting suggested- it was certainly not ready. It was ready in about 50-55 minutes.

Chocolate and Coconut "Candies"

My dietician, Kelly (and Cassie from Fit Girl Studio), introduced me to Artisan's Cacao Bliss. I didn't want to shell out the $20 for a 10 pack but I did try one at our last session. OMG! Heavenly! So, when Kelly posted her version of the recipe, I had to try it!! I altered it just a bit by adding coconut to it and making them in candy molds. They came out beautifully and were so easy to make. They're certainly dangerous, for me, to have in the house. I might not be making them too often!
 Chocolate and Coconut "Candies"
Ingredients:

• 1/2 cup coconut oil
• 3 tablespoons of cacao powder
• 1 tablespoon of honey
• Salt
• Splash of vanilla
• Crumbles coconut chips or shreds 

--Yields 24 "candies"

Directions:

•  Melt the coconut oil and honey together in a saucepan
• Add cacao powder, salt and honey.
• Add coconut shred in at the last minute (they can burn if they're in too long)
• Pour mixture in trays and let cool.

--For me, 3 candies was equal (nutritionally) to about 1 tablespoon of coconut oil.

Meal preppin' for the week!

I LOVE this quote! It's SO true! I notice that on the days or weeks that I do not prepare my foods ahead of time and plan things out...I "fail" big time! Now, I still struggle with going through phases of giving into other treats (grabbing an extra apple or banana, a handful of almonds, a scoops of almond butter or picking up dark chocolate). However, it's a lot easier to stick to your plan if you prepare.

On Sunday, I did a huge meal prep for my week. I made a few main dishes, lunch items and most importantly for me:snacks! Next week, I'll be sure to make some breakfasts on Sunday.


Meatballs

Spices for Paleo meatballs- shallots, Italian blend, paprika, garlic, basil and pepper.

mix all ingredients together with 1 egg then combine 1 lb of grass-fed organic beef.

Bake meatballs in the oven at 375 for 10 minutes on each side. Store in an air-tight container and use during the week!

Detox Salad (similar to Whole Foods)

juice from one lemon, salt, pepper, 1/4 cup of raisins, 1/4 cup of carrots, sunflower seeds to your liking, half a bag of cauliflower, half a bag of raw broccoli, power greens (spinach and kale) and olive oil.

Chop all dry ingredients and then add wet ingredients! Use for a base for a quick lunch! Add shrimp or chicken to get protein in and your power greens!

Snack Prep:

Side dishes:

Mashed cauliflower: 1 bag of cauliflower, 1 tbsp of Kerrygold grass-fed butter, salt and pepper. Steam cauliflower, mash together with butter, salt and pepper.

Black rice: Black rice has more antioxidants per tablespoon than blueberries! It's the un-spoken super-food! Get on it! Make a batch for the week and enjoy.

 

 

Take some of these ideas with you into your next week and set yourself up for success! 

Do you have any tips on meal-preps? Let us know!