Creamy Dill Coleslaw (Keto, Paleo)

Creamy Dill Coleslaw (Keto, Paleo)

Creamy Dill Coleslaw is the perfect healthy go-to side dish when you’re short on time or preparing food for multiple people. This plant-based, keto & paleo friendly side is packed with nutrients that are detoxifying and waistline loving.

DID YOU KNOW? Cabbage is packed with many beneficial vitamins, minerals, plus water and fiber, making it a great vegetable for weight loss & gut health.

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, cabbage is rich in soluble fiber, which has been shown to increase the number of beneficial bacteria in the gut, like Bifidobacteria and Lactobacilli.

Now, the trick to making a quick coleslaw with cabbage is using a food processor. Simply throw all ingredients in and process until everything is roughly chopped and well combined.

There’s a lot of room for creativity with coleslaw which makes it a fun side dish to prepare. Feel free to use different veggies, herbs and spices. Also, if you don’t have a healthy version of mayo (without vegetable or seed oils), I recommend replacing mayo with 1/2 an avocado or full fat coconut yogurt/kefir.

Creamy Dill Coleslaw Plant-Based Paleo Keto

What you need for this recipe:

  • Cabbage
  • Carrots
  • Dill
  • Green onion
  • Garlic
  • Lemon juice or apple cider vinegar
  • Avocado oil mayo
  • Sea salt & black pepper

Serve Creamy Dill Coleslaw with:

Creamy Dill Coleslaw Plant-Based Paleo Keto

Creamy Dill Coleslaw

Creamy Dill Coleslaw is the perfect healthy go-to side dish when you're short on time or preparing food for multiple people. This plant-based, keto & paleo friendly side is packed with nutrients that are detoxifying and waistline loving.
Prep Time: 10 minutes
Total Time: 10 minutes
Course: Side Dish
Cuisine: Keto, Low-Carb, Paleo, Plant-Based
Servings: 3

Ingredients
 

  • 1/2 large green cabbage
  • 2 large carrots
  • 4 sprigs fresh dill , or 1 tsp dried dill
  • 1 green onion
  • 1 small garlic clove
  • 2 tbsp lemon juice, or apple cider vinegar
  • 2 tbsp avocado oil mayo*
  • 1/4 tsp sea salt
  • 1/4 tsp black pepper

Instructions
 

  • Chop cabbage, carrots and green onion into large chunks.
  • Place all ingredients into a food processor and process until vegetables are roughly chopped and ingredients are well combined. Do not over process.
  • Eat right away or store in an airtight container in the fridge and use within a day.

Notes

If you don't have a healthy version of mayo (without vegetable or seed oils), I recommend replacing mayo with 1/2 an avocado or 2 tbsp. full fat coconut yogurt/kefir.
Keyword cabbage, carrots, dairy free, gluten free, grain free, healthy side, raw, super bowl
Sloppy Joes with Sweet Potato “Buns” (Gluten Free, Paleo)

Sloppy Joes with Sweet Potato “Buns” (Gluten Free, Paleo)

Sloppy Joes with Sweet Potato “Buns” is made with whole & simple ingredients and free of added sugars. It’s a healthy gluten & grain free + paleo friendly dish. This comfort food classic will definitely be a hit with the whole family!

Are you looking for a gluten free and gut friendly replacement for buns or bread?

Sweet potato “buns” to the rescue!

Not only are sweet potato “buns” tasty, but this whole food is packed with nutrients that you won’t get from plain old bread.

There are so many classic dishes and sandwiches that you can easily transform into a healthy and gut-friendly alternative with a little help from these “buns”.

Try sweet potato “buns” with:

  • Sloppy Joes (see recipe below)
  • Burgers and sliders
  • Bacon, egg, lettuce & tomato sandwich (BELT)
  • Tuna sandwich
  • Pulled pork sandwich

Cut sweet potato into rounds (like I did for this recipe) OR lengthwise for larger “buns” and cook using the instructions below. Fill your sweet potato “buns” with yummy ingredients and grab it with your hands or dig in with a fork and knife – whatever your heart desires.

Healthy sides to pair with Sloppy Joes …

What you need for Sloppy Joes:

  • Ground beef
  • Onion
  • Pepper
  • Garlic
  • Tomato paste
  • Yellow mustard
  • Coconut aminos
  • Balsamic vinegar
  • Smoked paprika
  • Sweet potatoes
  • Avocado oil
  • Sea salt & black pepper

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

Sloppy Joes with Sweet Potato Buns

Sloppy Joes with Sweet Potato "Buns"

Sloppy Joes with Sweet Potato "Buns" is made with whole & simple ingredients and free of added sugars. It's a healthy gluten & grain free + paleo friendly dish. This comfort food classic will definitely be a hit with the whole family. 
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Course: Dinner, Main Course
Cuisine: Gluten Free, Grain Free, Paleo
Servings: 3

Ingredients
 

  • 1 lb ground beef, grass-fed
  • 1 tsp avocado oil
  • 1 small onion, diced
  • 1/2 yellow/red/orange pepper, diced
  • 2 cloves garlic, minced

Sauce

  • 1/3 cup water
  • 3 oz tomato paste
  • 1 tbsp yellow mustard
  • 1/2 tsp coconut aminos
  • 1 tsp balsamic vinegar
  • 1/4 tsp smoked paprika
  • Sea salt and black pepper , to taste

Sweet Potato "Buns"

  • 2 large sweet potatoes
  • 1 tbsp avocado oil
  • Sea salt , to taste

Instructions
 

  • Heat avocado oil in pan then add onion and pepper. Cook over medium heat for 5-minutes or until onions become soft.
  • Add garlic and beef. Break a part beef and cook until beef is no longer pink.
  • In a separate bowl mix sauce ingredients together then add mixture to pan with beef. Add sea salt and black pepper to taste.
  • Let cook over medium heat for 15-20 minutes. Stir occasionally. You can also lower the temperature and let cook for longer to get more flavour out of this dish.
  • Serve in-between sweet potato buns.

Sweet potato "buns"

  • Preheat oven to 350F and line baking sheet with parchment paper.
  • Cut sweet potatoes into 1/4 inch rounds with the peel intact.
  • Place sweet potato rounds in a single layer on baking sheet, brush both sides with oil and sprinkle with sea salt.
  • Bake for 25-30 minutes or until tender and lightly browned. Flip halfway through baking time.
Keyword coconut aminos, grass-fed, ground beef, healthy dinner, healthy meals, sweet potato

Sloppy Joes with Sweet Potato "Buns" (Paleo, Gluten Free)

Got smoothie gas? How to tweak your smoothie

Got smoothie gas? How to tweak your smoothie

Are you experiencing smoothie gas or other gut issues like bloating, pain, diarrhea or heartburn after consuming your smoothie?

These symptoms can be a problem for some people. To be honest, there was a time in my smoothie journey where smoothies were causing baby to have a little too much gas for her liking.

It took a bit of time for me to realize that some ingredients in my smoothies were causing me to run into isolated rooms throughout the day.

After some experimenting, I learned that too much kale or broccoli were triggers for my gas problems. So, I now use mainly spinach as my green base and only add small amounts of kale and broccoli.

I also learned a while back that I had a slight intolerance to avocados (an intolerance that developed during a stressful time in my life) and if I ate them in excess I would get heartburn. So, instead of using avocados as a healthy fat source in my smoothies, I opt for other healthy fats that my body responds well to.

Now, this doesn’t mean that kale, broccoli and avocados are unhealthy foods – it just means that they don’t work well for my body at this time in my life. How I react to these foods months or years down the road might be very different (or may be the same).

Our bodies are constantly changing – what works for you today might not work for you tomorrow. It’s important to be in-tune with your body and experiment with foods in your diet, so you can consume more of the foods that serve you well and avoid the ones that don’t.

If you’re experiencing smoothie gas or gut issues after consuming your smoothie, I strongly recommend that you don’t give up on this healthy habit, but instead make some tweaks so your body is better able to digest, process and absorb this nutrient-rich drink.

I’ve put together some practical tips you can experiment with if you’re experiencing any gut distress with your daily smoothie.

How to tweak your smoothie if you’re experiencing smoothie gas or gut issues

1. Reduce the amount of greens you put in your smoothie.

Some guts do a better job of digesting greens than others. If your gut is struggling, try reducing veggies to 1/2 a cup. You can increase this amount over time and see how your gut responds (I don’t recommend going over 1.5 cups of greens).

2. Avoid or reduce high sulfur vegetables like kale, broccoli and spinach.

Although high sulfur veggies are extremely good for your health they can sometimes cause and/or aggravate symptoms like gas and bloating. If you’re experiencing these symptoms, try using vegetables like lettuce, celery, watercress, mustard greens or zucchini instead. I also recommend avoiding any other ingredients you suspect are causing symptoms.

3. Re-evaluate the protein powder you’re using.

Protein powders are a big culprit when it comes to gut issues. Low-quality and high-allergen protein sources (and a long list of ‘other’ ingredients) can cause digestive problems and/or other health issues. If you’re uncertain whether your protein powder is causing symptoms, I suggest trying it on its own (with water only) and see how your body responds. Also, check out my protein powder checklist to help guide you with finding a high-quality protein powder.

4. Drink your smoothie slowly and in a calm state.

I know it may be tempting to pound back your delicious tasting smoothie, but this approach can be overwhelming for your gut. Drinking a smoothie should be no different than eating a meal – it’s important do to both slowly and in a stress free state. The slower you consume your food, the easier it is for your gut to process, digest and absorb nutrients. This is particularly important for those dealing with IBS.

In addition to experimenting with the above, I also recommend that you support digestion with these simple and practical tips.

Ferrero Rocher Date Balls (Paleo, Naturally Sweetened)

Ferrero Rocher Date Balls (Paleo, Naturally Sweetened)

Ferrero Rocher Date Balls are super easy to make with only 3 simple ingredients required! They are soft, chewy & chocolatey + naturally sweetened with dates. They are the perfect healthy snack or treat for those following a paleo or plant-based lifestyle. It’ll be love at first bite!

DID YOU KNOW? Dates have high levels of soluble fiber, which keep bowel movements regular by adding bulk to stool and helping it move faster through the intestines.

If you suffer from constipation, try adding dates into your diet as a natural constipation relief remedy. Consume in moderation.

In addition, dates are packed with vitamins and minerals and are a perfect natural sweetener and sugar alternative. I incorporate them into gut healing smoothies (like my Egg Nog Smoothie & Pumpkin Pie Smoothie) and sweet treats (check out my recipes below).

Want more delicious date ball recipes? You’re going to love these:

Ferrero Rocher Date Balls

 

What you need for Ferrero Rocher Date Balls …

3 simple steps …

  1. Process hazelnuts.
  2. Then add remaining ingredients and continue to process until everything sticks together.
  3. Lastly, scoop mixture with a spoon and roll into bite-sized balls. Coat the outside with crushed hazelnuts.
Ferrero Rocher Date Balls

Ferrero Rocher Date Balls

Ferrero Rocher Date Balls are super easy to make with only 3 simple ingredients required! They are soft, chewy & chocolatey + naturally sweetened with dates. They are the perfect healthy snack or treat for those following a paleo or plant-based lifestyle. It'll be love at first bite!
Prep Time: 20 minutes
Soak Time: 30 minutes
Total Time: 50 minutes
Course: Snack/Treat
Cuisine: Paleo, Plant-Based
Servings: 30 balls

Equipment

  • Food processor

Ingredients
 

  • 1.5 cups dates, pitted and soaked
  • 1 cup hazelnuts, dry-roasted (instructions in notes)
  • 4 heaping tbsp. cacao or cocoa powder
  • 1/8 tsp. sea salt

Instructions
 

  • Soak dates in water for 30-minutes and drain.
  • Add hazelnuts into food processor and process until nuts are chopped into small pieces.
  • Add dates, cacao/cocoa powder and sea salt into the food processor with hazelnuts and continue to process until ingredients start to stick together.
  • Scoop out mixture with a tablespoon and roll into balls.
  • Optional step: Add a handful of hazelnuts into the food processor and process into small pieces. Roll balls in mixture to coat the outside.
  • Enjoy these delicious date balls right away or store in an air-tight container in the fridge for later.

Notes

How to dry-roast hazelnuts:
  • Preheat Your Oven: Set your oven to 350°F (175°C).
  • Prepare the Hazelnuts: Spread the hazelnuts in a single layer on a baking sheet. You don't need to add any oil or seasoning.
  • Roast the Hazelnuts: Place the baking sheet in the preheated oven and roast the hazelnuts for about 10-15 minutes. Keep an eye on them and stir occasionally to ensure they roast evenly.
  • Check for Doneness: The hazelnuts are done when their skins start to crack and they turn a golden brown color. You should also be able to smell their nutty aroma.
  • Cool and Remove Skins: Remove the hazelnuts from the oven and let them cool for a few minutes. To remove the skins, place the hazelnuts in a clean kitchen towel and rub them together. The skins should come off easily.
Keyword cacao, cocoa, dates, gluten free, grain free, hazelnuts, healthy snacks
Lemon Amaretti (Plant-Based, Paleo)

Lemon Amaretti (Plant-Based, Paleo)

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.
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

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

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

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
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