Lemon Amaretti (Plant-Based, Paleo)

Lemon Amaretti (Plant-Based, Paleo)

by | Apr 16, 2019

Lemon Amaretti are a delicious variation on a classic Italian almond cookie. These chewy cookies are absolutely delicious and bursting with refreshing lemon flavour! Made with simple & natural ingredients and free from refined sugar, gluten, grains & eggs.

DID YOU KNOW? Food-grade lemon essential oil can be used in a variety of recipes (from sweet treats to savory dishes) to replace lemon zest or lemon extract.

Lemon essential oil is a highly concentrated derivative of lemons that comes from cold-pressing the lemon peel and not the inner fruit. The peel is the most nutrient-dense portion of the lemon in terms of fat soluble phytonutrients.

Lately I’ve been experimenting with lemon essential oil in my smoothies and baked goods – and OMG, I’m hooked!

Lemon essential oil not only packs a flavourful punch, but it makes my food taste like I’m some kind of pro chef . The best part is – no more chipping my shellac nails on the evil zester!

Tips for incorporating lemon essential oil into recipes:

  1. Zest of 1 lemon = 8-14 drops lemon essential oil
  2. 1 tsp of lemon zest = 1-3 drops lemon essential oil
  3. 1 tsp of lemon extract = 3-4 drops lemon essential oil
  4. Add lemon essential oil into recipes as you would lemon zest or lemon extract.
  5. The flavour of lemon essential oil will dissipate during cooking/baking, so add a couple extra drops of oil to recipes that require cooking.

Lemon Amaretti Paleo Gluten & Egg Free

What you need for Lemon Amaretti:

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

Lemon Amaretti Paleo Gluten & Egg Free

Lemon Amaretti

Lemon Amaretti are a delicious variation on a classic Italian almond cookie. These chewy cookies are absolutely delicious and bursting with refreshing lemon flavour! Made with simple & natural ingredients and free from refined sugar, gluten, grains & eggs.
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Prep Time: 10 minutes
Cook Time: 12 minutes
Total Time: 22 minutes
Course: Snack/Treat
Cuisine: Keto, Low-Carb, Paleo, Plant-Based
Servings: 25

Ingredients
 

  • 1.5 cups almond flour
  • 4 tbsp coconut flour
  • 1/4 cup coconut oil, melted & cooled
  • 3 tbsp honey
  • 10 drops lemon essential oil (food-grade), OR zest of 1 lemon
  • 2 tsp vanilla extract
  • 1/4 tsp sea salt
  • 25-30 raw almonds, to top cookies

Instructions
 

  • Preheat oven to 350F and line baking sheet with parchment paper.
  • Combine all ingredients in a food processor (or mix by hand in a bowl) until a batter forms and holds together. If batter is too moist, add more coconut flour. If batter is too crumbly, add more coconut oil.
  • Scoop batter with a small spoon, place on baking sheet and form into preferred shape. Leave 1-2 inches of space between cookies. Top each cookie with an almond.
  • Bake at 350F for 10-12 minutes or until edges start to brown. Let cool on baking sheet. Once cooled, store cookies in airtight container.
Keyword almond flour, coconut flour, dairy free, Egg free, gluten free, grain free, healthy cookies, healthy italian recipes, honey, Italian recipes, lemon, lemon essential oil

lemv

Get 24% off all Young Living essential oils (including food-grade oils) here.

Sautéed Garlic Chard (AIP, Plant-Based, Paleo)

Sautéed Garlic Chard (AIP, Plant-Based, Paleo)

by | Apr 10, 2019

Sautéed Garlic Chard is the perfect healthy side to your next meal. It’s easy to prepare with only 3 simple ingredients needed. Serve this AIP friendly, paleo, keto & plant-based side with fish or meat.

DID YOU KNOW? Just one cup of cooked Swiss chard provides a whopping 636% of your daily vitamin K needs! Vitamin K is an essential nutrient for bone health — and reduces fracture rates because it activates the major non-collagen protein that helps form bones.

This nutrient – along with calcium which is also found in Swiss chard – helps modulate bone metabolism, aids in bone growth, and protects the body from bone mineral loss common in the aging process.

What you need for Sautéed Garlic Chard:

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

Sautéed Garlic Chard AIP Plant-Based Paleo

Sautéed Garlic Chard

Sautéed Garlic Chard is the perfect healthy side to your next meal. It's easy to prepare with only 3 simple ingredients needed. Serve this AIP friendly, paleo, keto & plant-based side with fish or meat.
5 from 2 votes
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Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Course: Side Dish
Cuisine: AIP, Keto, Low-Carb, Paleo, Plant-Based
Servings: 2

Ingredients
 

  • 1 bunch swiss chard
  • 1-2 cloves garlic, thinly sliced
  • 3 tbsp extra virgin olive oil
  • Sea salt, to taste

Instructions
 

  • Chop chard into large pieces.
  • Place chard in stove-top pan with a touch of water, cover pan and let chard wilt over medium-low heat.
  • Once chard is wilted and stems are tender, reduce heat to low, drain any excess liquid and add garlic, olive oil and salt. Cook for a couple more minutes, uncovered, while coating chard in olive oil.
Keyword dairy free, extra virgin olive oil, garlic, gluten free, grain free, healthy side, soy free, swiss chard, vegetables
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!
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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