Picadillo (Low-Carb, Keto, Paleo)

Picadillo (Low-Carb, Keto, Paleo)

by | Mar 19, 2020

Picadillo (pee-cah-DEE-yo) is an Latin American dish that combines ground or finely chopped beef, vegetables, olives and dried fruit. It’s easy to make and there are so many ways to enjoy this flavourful dish, including with tostones!

Depending on the region and personal customs, picadillo serves as a main dish, often accompanied by rice and beans, or as a filling for empanadas, chiles rellenos, tamales, tacos, stuffed potatoes and more.

Since tostones have been a hot menu item for me lately, I decided to pair this dish with these delicious golden bites on the side. Tostones not only make this dish hearty, but they also do a great job of soaking up the sauce! A great complement to this dish, if I do say so myself 🙂 Find my recipe for Tostones here.

Here are a few other healthy ways to enjoy picadillo:

  • Serve as a main dish with cauliflower “rice” or vegetable mash
  • Fold a couple spoonfuls into a gluten & grain free coconut wrap or tortilla
  • Stuff bell peppers or baked sweet potatoes with picadillo
  • Serve over spaghetti squash
  • Use leftovers to make scrambled eggs

Picadillo with Tostones

What you need for Picadillo:

  • Ground beef
  • Yellow onion
  • Red bell pepper
  • Garlic
  • Smoked paprika
  • Cumin
  • Oregano
  • Chili powder
  • Green olives
  • Bay leaf
  • Avocado oil
  • Chicken stock
  • Dates

Looking for more wholesome dinner recipes? You’re going to love these …

Picadillo with Tostones

Picadillo with Tostones

Picadillo (pee-cah-DEE-yo) is an Latin American dish that combines ground or finely chopped beef, vegetables, olives and dried fruit. It’s easy to make and there are so many ways to enjoy this flavourful dish, including with tostones!
Print Recipe Pin Recipe
Prep Time: 10 minutes
Cook Time: 1 hour 15 minutes
Total Time: 1 hour 25 minutes
Course: Dinner
Cuisine: Keto, Latin American, Low-Carb, Paleo
Servings: 2

Ingredients
 

  • 1 lb grass-fed ground beef
  • 1/2 large yellow onion, julienned
  • 1/2 red bell pepper, diced
  • 2-3 cloves garlic, finely chopped
  • 1 tsp smoked paprika
  • 1/2 tsp cumin
  • 1/2 tsp dried oregano
  • 1 tsp chili powder
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper
  • 3/4 cup green olives, sliced & pitted
  • 1 bay leaf
  • 1/2 tbsp avocado oil
  • 3/4 cup organic chicken stock
  • 1/8 cup dates, pitted & sliced (omit for Keto/Low-Carb version)

Instructions
 

  • In a pot, heat avocado oil over medium-high then brown meat. Set meat aside in a bowl.
  • Reduce heat to medium and add onions and peppers. Sauté until onions are slightly caramelized. Add garlic and cook for a minute.
  • Add paprika, cumin, oregano, chili powder, salt and black pepper--stir for a minute until spices become fragrant. Add chicken stock and stir, scrapping off brown-bits at the bottom of the pot. Add in the browned beef, bay leaf, olives and dates. Mix to combine ingredients.
  • Bring to a simmer. Reduce heat to low, cover with a lid and cook for 1-hour. Stir occasionally to prevent burning.
  • When the picadillo is 20-minutes from being ready, prepare the tostones (get the recipe here) OR other choice of side.
  • Serve picadillo in a shallow bowl and place tostones around.

Notes

Get the recipe for Tostones HERE.
Keyword cuban, dairy free, gluten free, grain free, ground beef, healthy dinner, Latin American
Double Chocolate Banana Muffins (Gluten & Dairy Free, Paleo)

Double Chocolate Banana Muffins (Gluten & Dairy Free, Paleo)

by | Mar 11, 2020

Double Chocolate Banana Muffins are delicious & bursting with rich chocolate flavour! These healthy paleo muffins are free of gluten & dairy and packed with all the good stuff, including quality protein and healthy fats. Even better, they’re naturally sweetened with ripe bananas, so they’ll keep you on track with your health and weight loss goals.

If you love my Chocolate Chunk Banana Muffins then I’m about to make your palate explode with this spin on one of my most popular recipes to date!

I’ve upped the flavour on these muffins by adding more rich chocolate flavour plus an optional crumble that can be used on top.

These muffins are a great breakfast option on days when you’re running out the door. They also make for a delicious healthy snack or treat.

Let me know your thoughts on this recipe. I hope you enjoy them as much as my boyfriend does 🙂

TIP: Make a batch and store them in the freezer. Simply grab one whenever you need quick fuel…They thaw out within 10-15 minutes. If you plan to eat the batch within a week, they can be stored in the fridge.

Double Chocolate Banana Muffins

What you need for Double Chocolate Banana Muffins

Eggs*
Coconut oil
Bananas
Honey or maple syrup (optional)
Coconut flour
Almond flour
Cacao or cocoa powder
Baking powder
Dark chocolate chips

*Do you have an allergy or intolerance to eggs? Use one of the egg substitutes in the recipe notes below.

Want more delicious & wholesome muffin recipes? Then you’ve got to try these …

Double Chocolate Banana Muffins

Double Chocolate Banana Muffins

Double Chocolate Banana Muffins are delicious & bursting with rich chocolate flavour! These healthy paleo muffins are free of gluten & dairy and packed with all the good stuff, including quality protein and healthy fats. Even better, they’re naturally sweetened with ripe bananas and only a tiny amount of extra sweetener, so they’ll keep you on track with your health and weight loss goals.
Print Recipe Pin Recipe
Prep Time: 10 minutes
Cook Time: 18 minutes
Total Time: 30 minutes
Course: Snack/Treat
Cuisine: Dairy Free, Gluten Free, Grain Free, Paleo
Servings: 12 muffins

Ingredients
 

  • 4 pastured eggs*
  • 1/2 cup coconut oil, melted and cooled
  • 3 ripe bananas, mashed
  • 1 tbsp honey or maple syrup, optional
  • 1/2 cup coconut flour, sifted
  • 1/2 cup almond flour, sifted
  • 1/4 cup cacao or cocoa powder
  • 1 tsp baking powder
  • 1/4 tsp sea salt
  • 1/4 cup dark chocolate chips, I like Camino 100%

Optional Toppings

  • 2 tbsp raw walnuts
  • 2 tbsp coconut chips
  • 2 tbsp dark chocolate chips

Instructions
 

  • Preheat oven to 350. Place liners in muffin tin.
  • Beat eggs in bowl, mash bananas with a fork on a plate, then add all wet ingredients together and mix thoroughly.
  • Mix all dry ingredients in a separate bowl then add dry ingredients to wet ingredients and continue to mix until a thick smooth batter is formed. (Note: Steps 2 & 3 can be done using a food processor to make things easier.)
  • Add chocolate chips to batter and mix in with a spatula.
  • Optional step for toppings: Add walnuts and coconut chips to food processor and pulse until a crumble is formed. If you don't have a food processor, put ingredients in a bag and crush with the bottom of a mug or can. Mix in dark chocolate chips.
  • Fill muffin tins 3/4 of the way with batter. Add toppings (optional).
  • Bake for 18-20 minutes. Let cool before removing from tin.

Notes

Substitute with 4 flax eggs or 4 chia eggs for egg free version ...
  • 1 tbsp ground flax + 3 tbsp water (whisk until gelatinous and creamy) = 1 egg
  • 1 tbsp chia seeds + 3 tbsp water (Stir and allow to rest for 15 minutes) = 1 egg
Steps 2 & 3 can be done using a food processor to make things easier.
Keyword almond flour, banana, chocolate, coconut flour, coconut oil, muffins

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Sausage & Butternut Squash Skillet (Low-Carb, Paleo)

Sausage & Butternut Squash Skillet (Low-Carb, Paleo)

by | Mar 2, 2020

Sausage & Butternut Squash Skillet makes for a wonderful dinner during the fall and winter. The combination of warming spices, butternut squash and sweet Italian sausage creates a recipe that’s heartwarming and healthy–not to mention, low-carb and paleo too!

DID YOU KNOW? Butternut squash has over four times the recommended daily value of vitamin A and over half the recommended intake of vitamin C in just one serving!

Vitamin A has the ability to fight diseases like cancer and autoimmune disorders, it can also help prevent the common cold and other infections. Part of how it protects against such a large number of infections and diseases is because vitamin A reduces inflammation, which is at the root of most diseases.

Inflammation is generally caused by an overactive immune system that attacks more than it should. Vitamin A helps to keep your immune system in balance therefore reducing inflammation.

In addition, butternut squash contains high amounts of vitamin C, another common immune system booster that not only helps prevent and treat colds, but also lessens or inhibits the development of more serious conditions from common infections.

Consider adding more butternut squash to your diet to help boost vitamin A & C. Try this yummy Sausage & Butternut Squash skillet.

Sausage & Butternut Squash Skillet

What you need for Sausage & Butternut Squash Skillet

Sweet Italian sausage (find pastured pork sausage here)
Butternut squash
Chicken broth
Onion
Garlic
Fresh sage
Fennel seed
Ground cloves or ground allspice
Crushed red pepper
Ground nutmeg
Avocado oil
Sea salt & black pepper

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

Sausage & Butternut Squash Skillet

Sausage & Butternut Squash Skillet 

Sausage & Butternut Squash Skillet makes for a wonderful dinner during the fall and winter. The combination of warming spices, butternut squash and sweet Italian sausage creates a recipe that's heartwarming and healthy--not to mention, low-carb and paleo too!
Print Recipe Pin Recipe
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Course: Dinner
Cuisine: Low-Carb, Paleo
Servings: 4

Ingredients
 

  • 2 lbs sweet Italian sausage, casings removed
  • 2 tbsp. fresh sage, finely chopped
  • 2 tbsp. fresh sage, coarsely chopped
  • 1 tsp. fennel seed
  • 1/4 tsp. ground cloves or ground allspice
  • 2 tbsp. avocado oil
  • 1 1/2 pounds butternut squash, peeled, seeded and cut into 1-inch cubes*
  • 1 large onion, chopped
  • 4 cloves garlic, sliced
  • 1 tsp. crushed red pepper
  • 1/4 tsp. ground nutmeg
  • 1/2 cup organic chicken broth
  • Sea salt, to taste
  • Ground black pepper, to taste

Instructions
 

  • In a medium bowl, mix sausage, finely chopped sage, fennel seed, cloves/all spice and ground black pepper.
  • In a large skillet with a lid, heat oil over medium-high. Add the sausage mixture and cook, breaking into large pieces until browned.
  • Add the squash, onion, garlic, crushed red pepper, nutmeg and coarsely chopped sage; season with salt. Cook, stirring occasionally, until the vegetables begin to soften, 2 to 3 minutes.
  • Add broth and cover. Reduce the heat to medium-low and simmer, stirring occasionally, until the squash is tender, 18 to 20 minutes.

Notes

* TIME SAVER: You can find containers of peeled and cubed butternut squash at most grocery stores.
Keyword butternut squash, dairy free, dinner, gluten free, grain free, meat, nutmeg, sage, sausage, vegetables

 

5 Gut Healing Smoothie Ingredients

5 Gut Healing Smoothie Ingredients

by | Feb 25, 2020

In this article, you’ll find a list of gut healing smoothie ingredients that you can easily add to any smoothie recipe.

Do you feel like your gut could use a little extra support?

Maybe you’re experiencing symptoms like excess gas, bloating, diarrhea, constipation, heartburn, stomach pain or other issues that could be related to your gut?

Gut friendly smoothies are a top priority for me because I truly believe that all health begins in the gut — and by healing and supporting our gut, we can optimize our health and prevent & reverse illnesses.

I come from a long history of IBS, so I’m always experimenting with different ways to support my gut. I’ve discovered that adding certain ingredients into my smoothie is not only an effective way to promote gut health, but it’s super easy too!

Below, you’ll find a list of my top gut healing foods & supplements that you can easily add to any smoothie recipe including the ones found in my Smoothies for IBS & Weight Loss E-Book.

The best part is, these foods & supplements will have little impact on the flavour or texture of your smoothies. Feel free to add as many of these ingredients as you’d like — your gut will love you for it!

5 Gut Healing Smoothie Ingredients

1. COLLAGEN POWDER

Collagen is an essential component for healing and sealing the gut. Besides providing the building blocks for new collagen in the body, the amino acids delivered by hydrolyzed collagen support gut health.

For example, glutamate and arginine (and possibly methionine, cysteine and threonine) optimize the immune functions of the intestine. They also help to maintain the integrity, growth and function of the intestine.

The amino acids methionine, threonine, arginine, serine and proline all support intestinal mucosal healing. Glycine, has been shown to reduce inflammation.

Collagen supplementation can help a number of gastrointestinal disorders, such as leaky gut syndrome and irritable bowel syndrome (IBS).

Whole Body Collagen is my go-to collagen powder. Add 1-2 scoop to your smoothie.

Whole Body Collagen

A unique blend of THREE collagen peptides supported by clinical research showing their efficacy for supporting collagen production, bone strength, joint & gut health, skin elasticity + more.

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2. L-GLUTAMINE POWDER

Glutamine is the most important and commonly used nutritional substance to repair tissues, particularly high turnover tissue such as the cells of the intestinal lining.

The surface area of your gut is lined with a type of cell known as enterocytes. L-glutamine is considered an essential amino acid because your body uses so much during times of intense physical stress. It is essential for maintaining the health and growth of enterocytes in your gut since it is the preferred fuel of these cells.

Glutamine deficiency can cause severe intestinal degradation and supplementation can enhance intestinal healing and repair.

Add 1 tsp. to your smoothie. Find a high-quality l-glutamine powder here.

3. KEFIR OR YOGURT

Fermented foods are rich in probiotics which help restore a healthy gut microbiota and intestinal barrier.

According to Isolauri, Salminen, (from the Nutrition, Allergy, Mucosal Immunology and Intestinal Microbiota Research group), immune regulation in the gut depends on the establishment of the healthy gut bacteria.

The factors that contribute to leaky gut tend to produce inflammation and improper functioning of the mucous layer that protects the cells of the gut from damage. Medical experts suspect that probiotics’ role is to reduce these factors and therefore protect the gut.

Yogurt and kefir can provide probiotics in abundance. However, make sure you’re not struggling with histamine intolerance before increasing your intake of these foods, as fermented foods can exacerbate symptoms. I recommend a good quality unsweetened coconut kefir or yogurt.

Add 1-2 tbsp. to your smoothie. My favourite coconut kefir is from Healing Spirit Nutrition (available at Nature’s Emporium & Ambrosia in Ontario).

Note: If fermented foods do not work well for you, try a broad-spectrum, high-quality probiotic. Here is one that I recommend.

4. SLIPPERY ELM POWDER

Slippery elm is a herb that contains mucilage, a substance that becomes a slick gel when mixed with water. This mucilage coats and soothes the stomach and intestines, promoting the healing of ulcers and inflamed tissue, and reducing cramping by relaxing the intestines.

Slippery elm is ideal for gastroesophageal reflux disease (GERD), Crohn’s disease, ulcerative colitis, irritable bowel syndrome (IBS), diverticulitis and diarrhea.

Add 1/4 tsp. to your smoothie. Find slippery elm powder here.

5. MARSHMALLOW ROOT POWDER

Marshmallow, like slippery elm, is a herb that contains mucilage, producing a thick sticky substance that coats membranes.

Marshmallow extract also contains flavanoids, which contain anti-inflammatory properties. The flavanoids are able to reduce inflammation while the mucilage holds them in place and prevents further damage.

Marshmallow helps restore integrity of the gut lining making it beneficial for people suffering from leaky gut and other forms of inflammatory bowel diseases, including ulcerative colitis and Crohn’s disease.

Add 1/4 tsp. to your smoothie. Find marshmallow root powder here.

Simple Sautéed Cabbage (AIP, Plant-Based, Keto)

Simple Sautéed Cabbage (AIP, Plant-Based, Keto)

by | Feb 19, 2020

Simple Sautéed Cabbage is easy to prepare and the perfect side to your next meal! This dish is simple yet full of delicious flavour. Only 4 ingredients needed for this AIP, plant-based, keto & paleo friendly recipe!

DID YOU KNOW? Cabbage is a great weight loss vegetable since it’s packed with many beneficial vitamins, minerals, plus water and fiber.

It’s also low in calories, containing only 33 calories per cup of cooked cabbage.

Cabbage is full of gut-friendly insoluble fiber, a type of carbohydrate that can’t be broken down in the intestines. Insoluble fiber helps support digestive health by adding bulk to stools and promoting regular bowel movements.

In addition, it’s rich in soluble fiber, which has been shown to increase the number of beneficial bacteria in the gut, like Bifidobacteria and Lactobacilli.

 

Enjoy cabbage on its own or use it various dishes including:

Simple Sautéed Cabbage AIP Keto Plant-Based

What you need for Simple Sautéed Cabbage:

Want more healthy side dishes? You’re going to love these …

Simple Sautéed Cabbage AIP Keto Plant-Based

Simple Sautéed Cabbage

Simple Sautéed Cabbage is easy to prepare and the perfect side to your next meal! This dish is simple yet full of delicious flavour. Only 4 ingredients needed for this AIP, plant-based, keto & paleo friendly recipe!
Print Recipe Pin Recipe
Prep Time: 2 minutes
Cook Time: 10 minutes
Course: Side Dish
Cuisine: AIP, Keto, Low-Carb, Paleo, Plant-Based
Servings: 2

Ingredients
 

  • 1 small green cabbage, thinly sliced
  • 1 tbsp avocado oil
  • 2 tbsp extra virgin olive oil
  • 1 tbsp apple cider vinegar

Instructions
 

  • Using a deep pan heat avocado oil, add cabbage and season with sea salt.
  • Cook at medium heat until cabbage begins to brown slightly.
  • Remove from heat and mix in olive oil, apple cider vinegar and black pepper. Add more salt if needed.
Keyword cabbage, dairy free, gluten free, grain free, greens, healthy sides, quick recipes, soy free, vegetables
Sugar Free Strawberry Jello (AIP, Paleo)

Sugar Free Strawberry Jello (AIP, Paleo)

by | Feb 12, 2020

Sugar Free Strawberry Jello is the perfect healthy snack for adults and kids! It’s naturally sweetened with real strawberries & honey, and packed with gut healing gelatin. Give this fun and easy recipe a try!

DID YOU KNOW? Gelatin is a protein product derived from collagen and its unique amino acid profile gives it many health benefits.

One of those benefits includes improving gut health — in particular, protecting the gut wall from damage.

Glutamic acid (an amino acid found in gelatin), is converted to glutamine in the body. Glutamine has been shown to improve the integrity of the gut wall and help prevent “leaky gut”.

A “leaky gut” is when the gut wall becomes too permeable, allowing bacteria and other potentially harmful substances to pass from the gut into the bloodstream, a process that shouldn’t happen normally.

This is thought to contribute to common gut conditions, such as irritable bowel syndrome (IBS).

Looking for more healthy Jello recipes?

Try my Gut Soothing Honey Lemon Ginger Jello & Raspberry Lemon Jello!

Sugar Free Strawberry Jello (AIP, Paleo)

What you need for Sugar Free Strawberry Jello:

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

Sugar Free Strawberry Jello (AIP, Paleo)

Sugar Free Strawberry Jello

Sugar Free Strawberry Jello is the perfect healthy snack for adults and kids! It's naturally sweetened with real strawberries & honey, and packed with gut healing gelatin. Give this fun and easy recipe a try!
Print Recipe Pin Recipe
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Course: Snack/Treat
Cuisine: AIP, Low-Carb, Paleo
Servings: 6

Ingredients
 

  • 1 cup frozen strawberries
  • 3/4 cup water
  • 1/4 cup grass-fed gelatin
  • 2-3 tbsp. honey

Instructions
 

  • Add strawberries and water to blender and blend until pureed.
  • Add fruit puree into a saucepan along with gelatin and honey and whisk together. Let gelatin “bloom” for a few minutes.
  • Turn heat to low and whisk ingredients (5-10 minutes) until mixture becomes thin.
  • Pour mixture into a glass dish or into molds (I used small heart molds). Place in the fridge for 1-hour to set.
  • Remove from molds or cut into squares and enjoy!
Keyword autoimmune protocol, dairy free, gelatin, gluten free, grain free, grass-fed, gut health, honey, IBS, jello, leaky gut, strawberries, sugar free