Almond Butter & Banana Slice (Gluten & Grain Free)

Almond Butter & Banana Slice (Gluten & Grain Free)

by | Apr 8, 2019

This Almond Butter & Banana Slice brings me back to my Little Jen days. After a long day of school, I would go to town on peanut butter and banana slapped between Wonder Bread.

Given that my Little Jen days are long gone, I’ve made some healthy modifications to one of my favourite snacks. It still tastes yummy as ever and my body (and waistline!) doesn’t hate me for it.

The kale caraway slice from Live Organic Food is packed with whole food ingredients and nutrients. It’s my go-to when I’m craving something that resembles bread.

Here’s why the kale caraway slice from Live Organic Food is awesome…

  • Gut friendly – gluten & grain free
  • Low carb & high fiber
  • Paleo, vegan & keto friendly
  • Nutrient rich & organic ingredients

You can find Live products online and at many stores in Toronto and around the GTA. I usually get my favourite Live products from Nature’s Emporium and Ambrosia.

Now, give this guilt free, gluten free and grain free snack a try!

What you need for Almond Butter & Banana Slice:

Want more healthy snack recipes? You’re going to love these …

Almond Butter & Banana Slice

Almond Butter & Banana Slice 

This Almond Butter & Banana Slice is the perfect gluten and grain free snack for those following a low-carb, paleo or plant-based lifestyle!
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Prep Time: 3 minutes
Course: Snack
Cuisine: Low-Carb, Paleo, Plant-Based
Servings: 1

Ingredients
 

  • 1 kale caraway slice, from Live Organic Food*
  • 1 tbsp almond butter
  • 1/4 banana, sliced

Instructions
 

  • Spread almond butter onto kale caraway slice and top with sliced banana. OMG yum!

Notes

Get the kale caraway slice from Live Organic Food HERE.
Keyword almond butter, dairy free, gluten free, grain free, healthy snacks, organic
Drew (drink + chew) your smoothie

Drew (drink + chew) your smoothie

by | Apr 3, 2019

Are you hesitant to give smoothies a go because you feel you won’t be completely satisfied with drinking your food–and maybe you just prefer chewing your food?

I completely understand the need for chewing. After all, we’ve been wired to chew food to obtain nutrients and calories which are used to fuel our bodies.

Chewing is important because it stimulates digestive enzymes, which are essential in breaking down food therefore allowing us to process and absorb nutrients. In addition, chewing plays a significant role in oral health.

In my early smoothie days I felt that I was missing an important part of what consuming food is all about – chewing. So, I began to add different crunchy/chewy foods into my smoothie after blending to create a smoothie that I could sip on and chew through at the same time.

Not only has this little hack made smoothies more filling and satisfying for me, but it has also allowed me to add more nutrients into my already nutrient-packed smoothie.

So, before you write-off smoothies completely, I highly recommend trying this …

After blending your smoothie, stir in 1-2 tbsp. of the following:

Check out some of my go-to brands by clicking on the links above.

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Go wild and mix 2 or more of these crunchy and chewy foods into your smoothie.

Even if you’re completely satisfied with the current way you prepare your daily smoothie, I still recommend giving this smoothie hack a try. You might just be pleasantly surprised at how much you enjoy some chew/crunch to your smoothie.

Would love to hear about the crunchy and/or chewy foods you add to your smoothie after blending. Share in the comment section below.

Check out more of my smoothie hacks here.

Pumpkin & Beef Salad (AIP, Paleo, Low-Carb)

Pumpkin & Beef Salad (AIP, Paleo, Low-Carb)

by | Mar 29, 2019

Pumpkin & Beef Salad is the perfect go to dish during the busy work week! It’s super quick and simple to prepare, and loaded with heart healthy omega 3’s from grass-fed beef, antioxidants from dark leafy greens and fiber from pumpkin. These simple ingredients come together to make this salad absolutely delicious & extremely satisfying.

OK, so I’m only human which means there are many moments where the thought of spending an hour in the kitchen to prepare a healthy meal is just not appealing (especially after a long day of work).

Given that these moments happen quite often and I refuse to settle for low-quality food, I created a handful of go-to recipes that I can whip up in 20-minutes or less.

This Pumpkin & Beef Salad recipe is a heartier version of my Beef Salad and one of my go-to meals when lazy and hungry Jen strikes.

It also makes for a great post-workout meal since 1 cup of cooked pumpkin has 564 mg of the refueling nutrient potassium. Potassium helps to restore the body’s electrolytes after a heavy workout and keeps muscles functioning optimally.

Pumpkin & beef salad

What you need for Pumpkin & Beef Salad:

  • Grass-fed ground beef
  • Lemon
  • Garlic
  • Cumin (omit for AIP version)
  • Coriander
  • Canned pumpkin
  • Salad greens
  • Extra virgin olive oil
  • Balsamic or apple cider vinegar

Want more quick & healthy dinner recipes? You’re going to love these …

 

Pumpkin & beef salad

Pumpkin & Beef Salad

Pumpkin & Beef Salad is the perfect go to dish during the busy work week! It’s super quick and simple to prepare, and loaded with heart healthy omega 3’s from grass-fed beef, antioxidants from dark leafy greens and fiber from pumpkin. These simple ingredients come together to make this salad absolutely delicious & extremely satisfying. 
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Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Course: Dinner, Lunch
Cuisine: AIP, Keto, Low-Carb, Paleo
Servings: 2

Ingredients
 

  • 1 lb grass-fed ground beef
  • Juice of 1/2 lemon
  • 2 cloves garlic, finely chopped
  • 1/2 tsp cumin, (omit for AIP version)
  • 1/2 tsp coriander
  • 398 ml canned pumpkin
  • Sea salt, to taste
  • Black pepper, to taste (omit for AIP version)

Salad

  • 8 cups salad greens
  • 4-5 tbsp extra virgin olive oil
  • 2 tbsp balsamic or apple cider vinegar, (I like to mix the two)
  • Sea salt , to taste

Optional toppings

  • Toasted pine nuts , (omit for AIP version)
  • Sprouts of choice

Instructions
 

  • Add ground beef and lemon juice to pan. Break a part meat as you cook over medium heat.
  • When beef is 3/4 of the way done, add garlic, cumin, coriander, salt & pepper.
  • Cook until garlic becomes fragrant then mix in pumpkin. Cook for 5-minutes. Taste and add more salt if needed.
  • In a large bowl, dress salad greens with oil, vinegar and sea salt. Toss salad and place onto a dish.
  • Add cooked pumpkin & beef onto the salad and enjoy!
Keyword gluten free, grain free, grass fed beef, healthy salad, pumpkin, soy free
Mint Chocolate Chip Ice Cream Smoothie (Dairy Free, Paleo)

Mint Chocolate Chip Ice Cream Smoothie (Dairy Free, Paleo)

by | Mar 18, 2019

If you’re a fan of mint chocolate chip ice cream then this smoothie recipe is for you! Mint Chocolate Chip Ice Cream Smoothie is chocolatey, refreshing and delicious–and filled with all the right ingredients to make a healthy & complete meal. Enjoy it for breakfast, lunch or dinner!

What makes Mint Chocolate Chip Ice Cream Smoothie so healthy

  1. The right balance of macronutrients including high-quality protein, which is often missing in most smoothie recipes. Protein is not only a source of vital nutrients required for optimal health, but it’s also essential for sending healthy hormonal signals throughout your body.
  2. No excess fruit or juices, which keeps your blood sugar levels in check while still giving you small doses of powerful nutrients and fiber found in whole fruits.
  3. Healthy fats for optimal health and a smaller waistline! Healthy dietary fat not only fuels every cell in your body, but also allows you to absorb fat-soluble vitamins found in fruits and vegetables.
  4. Loaded with green goodness which provides antioxidants to combat free radicals & essential vitamins and minerals + supports detoxification, collagen production, gut health, weight loss, & disease prevention.
  5. Gut friendly & healing ingredients that are FREE OF gluten, dairy, eggs, soy, grains, fillers, artificial flavours, colours, preservatives or sweeteners + other common gut irritants.

Feel free to use your favourite protein powder in this recipe or you can try my go-to protein powder. This awesome & gut friendly protein powder will make all your smoothies taste like dessert in a cup! It’s squeaky clean, free of common gut irritants & naturally sweetened with stevia (so no blood sugar spikes).

If you’re using vanilla flavoured protein powder

To achieve a rich chocolate flavour from your smoothies when using vanilla flavoured protein powder just add 1-2 teaspoons of cacao powder into your blender along with the other smoothie ingredients. Blend & enjoy!

Cacao is the purest form of chocolate which is why I recommend it. It’s an easy find since most grocery stores carry it nowadays. You can also find cacao powder online.

Mint Chocolate Chip Ice Cream Smoothie

What you need for Mint Chocolate Chip Ice Cream Smoothie:

Want more healthy smoothie recipes? You’re going to love these …

If you’re looking for more gut friendly smoothie recipes, get my FREE Quick-Start Guide To Smoothies or grab my smoothie e-book which has 32 dessert-inspired smoothie recipes for IBS & weight loss!

Mint Chocolate Chip Ice Cream Smoothie

Mint Chocolate Chip Ice Cream Smoothie

If you’re a fan of mint chocolate chip ice cream then this smoothie recipe is for you! Mint Chocolate Chip Ice Cream Smoothie is chocolatey, refreshing and delicious--and filled with all the right ingredients to make a healthy & complete meal. Enjoy it for breakfast, lunch or dinner!
Print Recipe Pin Recipe
Prep Time: 5 minutes
Course: Breakfast, Lunch, Smoothie
Cuisine: Keto, Low-Carb, Paleo
Servings: 1

Ingredients
 

  • 1 cup spinach, frozen
  • 2-3 soft dates, pitted
  • 1-2 tsp cacao powder, see notes
  • 1 scoop PurePaleo Protein, chocolate or vanilla
  • 4-5 fresh mint leaves , or 1 drop peppermint essential oil (food-grade) or 1/2 tsp peppermint extract
  • 3/4 cup full fat or light coconut milk, canned
  • A few ice cubes, optional
  • 1 tbsp cacao nibs, stirred in after blending

Instructions
 

  • Blend all ingredients using a high-powered blender.
  • Pour into your favourite smoothie cup, stir in cacao nibs and enjoy!

Notes

  • If you're using vanilla protein powder, add 2 tsp of cacao powder. If you’re using chocolate protein powder, add 1 tsp of cacao powder. Feel free to add more cacao powder for a smoothie that's rich in chocolate flavour.
  • Get PurePaleo Protein powder HERE or check out my protein powder checklist to source out a different high-quality protein powder.
Keyword cacao, dairy free, gluten free, grain free, healthy breakfast, healthy smoothie, peppermint essential oil, protein powder, sugar free

 

Pumpkin Chili (Low-Carb, Paleo)

Pumpkin Chili (Low-Carb, Paleo)

by | Mar 7, 2019

Pumpkin Chili is a hearty, paleo friendly and low-carb chili with a unique combination of pumpkin, zucchini, warming spices and cocoa. Your palate will be pleasantly surprised at how well these flavours come together.

You have the option of using either beef or turkey in this recipe–both work really well. Also, feel free to swap out canned pumpkin for roasted pumpkin OR if you don’t have any pumpkin on hand, you can use butternut squash, acorn squash or another similar squash.

So, if you’re a fan of chili and looking for a new recipe to test out on a cold fall or winter day, I highly recommend giving this non-traditional chili a try!

Would love to hear your thoughts on this recipe if you test it out. Just leave a comment below 🙂

If you’re looking for a more traditional chili recipe, check out my Beef & Black Bean Chili.

 

Pumpkin Chili

What you need for Pumpkin Chili:

  • Grass-fed ground beef or pastured turkey
  • Avocado oil
  • Yellow onion
  • Garlic
  • Zucchini
  • Canned tomatoes
  • Chili powder
  • Cocoa powder
  • Nutmeg
  • Smoked paprika
  • Cinnamon
  • Cumin
  • Canned pumpkin

Want more wholesome pumpkin recipes? You’re going to love these…

Pumpkin Chili

Pumpkin Chili 

Pumpkin Chili is a hearty, paleo friendly and low-carb chili with a unique combination of pumpkin, zucchini, warming spices and cocoa. Your palate will be pleasantly surprised at how well these flavours come together. You have the option of using either beef or turkey in this recipe--both work really well.
Print Recipe Pin Recipe
Prep Time: 10 minutes
Cook Time: 1 hour 20 minutes
Total Time: 1 hour 30 minutes
Course: Dinner
Cuisine: Low-Carb, Paleo
Servings: 3

Equipment

  • Large pot

Ingredients
 

  • 1 lb grass-fed ground beef or pastured turkey
  • 1 tbsp avocado oil
  • 1 small yellow onion, diced
  • 4 garlic cloves, minced
  • 1 large zucchini, diced
  • 398 ml canned diced tomatoes
  • 1 tbsp chili powder
  • 1 tbsp cocoa powder
  • 1/4 tsp nutmeg
  • 1/2 tsp smoked paprika
  • 3/4 tsp cinnamon
  • 3/4 tsp cumin
  • 1 tsp sea salt
  • 1/4 tsp black pepper
  • 12 oz water
  • 398 ml canned pumpkin

Instructions
 

  • In a large pot, cook ground meat over medium heat. Set aside.
  • Add avocado oil to pot and sauté garlic and onion until fragrant. Add zucchini and cook for 5 minutes.
  • Stir in tomatoes, cocoa powder, all spices, salt and pepper. Add water.
  • Add cooked meat back to pot along with pumpkin. Stir ingredients.
  • Bring ingredients to a boil then reduce heat, cover pot and simmer for 1 hour.
Keyword chili, cocoa, dairy free, fall, gluten free, pumpkin, winter
5 ways to simplify smoothie making

5 ways to simplify smoothie making

by | Feb 27, 2019

In this article you’ll discover ways to simplify smoothie making, so that time will never come in the way of making healthy food choices.

Is lack of time really the reason you can’t turn new, healthy eating habits into permanent ones?

I call bull$#!%.

Making a smoothie is one of the fastest and easiest ways to fuel your body with nutrient-rich foods.

You literally throw all your ingredients in a blender, pour into a cup and voila!

There’s no cooking involved and you can even dodge the washing and chopping if you choose. Cleanup couldn’t be more easy with only a blender and cup to wash.

OK – I get it! As easy as making a smoothie might be, maybe your life and daily schedule are just jam-packed with things like family responsibilities, work, extra-curricular activities, social events, you time, etc.

My goal with this article is to help you simplify smoothie making even more.

I don’t want time to ever be a barrier for you when it comes to making healthy food choices, so check out my tips below.

5 ways to simplify smoothie making

1. CREATE A SMOOTHIE STATION

It can be a hassle to constantly reach under your kitchen cabinet to pull out and set up the blender. I suggest creating a smoothie station.

Keep your blender, smoothie tools and dry ingredients in a corner on the kitchen counter, so everything is ready to go when it’s smoothie making time.

2. PREP FRESH PRODUCE AHEAD OF TIME

On the weekend, decide what fruits and greens you plan to use in your smoothie for the upcoming week. Wash, chop, and separate equal portions into bags, containers or glass jars and store in the refrigerator or freezer.

This makes the ‘grab and throw’ method come to life. Just grab your portion and throw it in the blender along with your dry ingredients.

3. GO FROZEN

Using frozen fruits and greens is probably the BEST way to save you time. Taking trips to the grocery store every few days to get fresh produce can be time-consuming. Then, you still need to wash and chop your produce before it’s ready for blending.

I recommend buying frozen fruits and greens in bulk and stocking up your freezer with them. It’s a great way to ensure you always have ingredients on hand.

Also, you don’t have to worry about wasting money on produce that ends up going bad. I personally create all my smoothies using frozen produce and wouldn’t do it any other way.

4. MAKE YOUR SMOOTHIE HOURS BEFORE DRINKING IT

What if you could make your smoothie hours before consuming it? Might this make smoothies more suitable to your daily schedule?

The trick here is to make your smoothie the extra thick way–using avocado and only 1/2 – 3/4 cup water. This will help hold your smoothie together without it separating. Store in a mason jar or cup with lid and keep cold until you consume it. If refrigeration isn’t an option, use a small cooler bag with an ice pack.

If I have a busy day ahead and know there’s going to be no time for lunch or dinner prep, I double my morning smoothie and take the extra to go. This saves me from making poor choices later in the day when there’s limited time, healthy food options and willpower.

5. REPLACE FRESH OR FROZEN PRODUCE WITH A GREENS POWDER

I feel for you if you’re just super strapped for time and find what should be quick and easy, not quick and easy enough. So, in my mission to help busy people feel great through simple and natural approaches, I decided to provide a modified way of preparing your smoothie that is even more time-friendly than my original smoothie formula.

Greens Powder Smoothie

1 tbsp PaleoGreens powder
1 scoop PurePaleo Protein powder
1/2 avocado or 1 tbsp coconut oil
1 cup water
A few ice cubes (optional)

Blend for 30-60 sec and enjoy!

Easy Green Smoothie with Protein

Now how’s that for simple?! Basically, you’ll be replacing fresh or frozen produce with 1 tbsp of PaleoGreens (or other greens powder of choice) that will provide you with a combination of powerful and antioxidant rich vegetables and fruits.

I know there are many greens powders on the market, so you can learn more about why I choose to use this particular one, here.

PaleoGreens unflavoured Canada

 

 

 

 

 

 

I hope you found these tips helpful. Reach out in the comments section below if you need additional guidance or support.