Orange Almond Cookies (Plant-Based, Paleo)

Orange Almond Cookies (Plant-Based, Paleo)

by | Jan 14, 2019

Orange Almond Cookies are soft, chewy and a delicious variation on a classic Italian almond cookie. Made with just 5 simple & clean ingredients. These cookies are free from refined sugar and artificial sweeteners, gluten, grains & eggs.

When it comes to gluten free baking, almond flour recipes are hard to beat. This low-carb flour is an ideal option for people with IBS or following a paleo diet.

It offers all the flavor and texture of traditional baked goods, but without the grains that can cause bloating and other GI symptoms.

Almond flour recipes can also add valuable benefits to your goodies, like protein, trace minerals, and vitamins.

So, if you’re looking for a great almond flour recipe to try, I highly recommend this recipe. These cookies are not only super easy to whip up (only 5 ingredients needed!), but they’re also the perfect combination of healthy and delicious!

RECIPE NOTE: Orange is a great compliment to almond and makes these cookies extra flavourful, BUT if you prefer plain almond cookies, feel free to omit the orange zest.

00100lrportrait_00100_burst20200411095947229_cover2

What you need for this recipe:

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

Orange Almond Cookies

Orange Almond Cookies

Orange Almond Cookies are soft, chewy and a delicious variation on a classic Italian almond cookie. Made with just 5 simple & clean ingredients. These cookies are free from refined sugar and artificial sweeteners, gluten, grains & eggs.
Print Recipe Pin Recipe
Prep Time: 10 minutes
Cook Time: 12 minutes
Total Time: 22 minutes
Course: Snack/Treat
Cuisine: Italian, Paleo, Plant-Based
Servings: 25 cookies

Ingredients
 

  • 2 cups almond flour
  • 1/2 tsp baking powder
  • 1/3 cup maple syrup, or honey
  • 2 tsp vanilla extract
  • Zest of 1 orange
  • 25-30 raw almonds, to top cookies

Instructions
 

  • Preheat oven to 350F and line baking sheet with parchment paper.
  • Combine almond flour and baking powder in a bowl and whisk together.
  • Add maple syrup/honey, vanilla extract and orange zest to bowl and combine ingredients using a spoon until a sticky dough forms and holds together (add some juice from the orange if batter is too crumbly).
  • Scoop batter with a teaspoon and roll into a ball. Place on baking sheet (leave 1-2 inches of space between balls).
  • Press an almond into the top of each ball until a cookie shape is formed. For a chewy cookie, don’t flatten the dough too much.
  • Bake at 350F for 12-minutes or until edges start to brown. Let cool on baking sheet. Once cooled, store cookies in airtight container.

Notes

If you prefer plain almond cookies, feel free to omit the orange zest.
Keyword almond flour, dairy free, Egg free, gluten free, grain free, healthy italian recipes, honey, Italian cookies, maple syrup, orange
Beef Salad (AIP, Keto, Paleo)

Beef Salad (AIP, Keto, Paleo)

by | Jan 10, 2019

This Beef Salad is the perfect go to dish during the busy work week! It’s super quick and simple to prepare, and it’s loaded with heart healthy omega 3’s from grass-fed beef, plus packed with antioxidants from dark leafy greens. The simple flavours of garlic, lemon and basil come together to make this salad absolutely delicious. Warning! This dish is shockingly filling for a salad.

DID YOU KNOW? Grass-fed beef contains significantly higher levels of omega-3s (between 2 and 5 times more) than grain-fed beef.

Omega-3s play an important role in your health and can help with:

  • Symptoms of Metabolic Syndrome
  • Inflammation
  • Autoimmune Diseases
  • Prevention of Cancer
  • Fatty Liver
  • Bone and Joint Health
  • Depression, Anxiety & Mental Disorders
  • Eye Health
  • Risk Factors for Heart Disease
  • ADHD in Children
  • Age-Related Mental Decline
  • Menstrual Pain

You can find grass-fed beef at grocery stores like Nature’s Emporium, Ambrosia and Whole Foods. I also suggest checking your local grocery stores for grass-fed beef.

If you’re looking to shop online, I highly recommend Wild Meadows Farm or Brooker’s Natural Meats. They offer great prices on quality meats.

Always look for 100% grass-fed beef. Organic is NOT the same as grass-fed.

Beef Salad (AIP, Paleo, Keto)

What you need for Beef Salad:

  • Ground beef
  • Lemon
  • Garlic
  • Dried basil
  • Salad greens
  • Extra virgin olive oil
  • Balsamic vinegar
  • Sea salt & black pepper

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

The Big Beef Salad AIP Paleo

Beef Salad

This Beef Salad is the perfect go to dish during the busy work week! It's super quick and simple to prepare, and it's loaded with heart healthy omega 3's from grass-fed beef, plus packed with antioxidants from dark leafy greens. The simple flavours of garlic, lemon and basil come together to make this salad absolutely delicious. Warning! This dish is shockingly filling for a salad.
Print Recipe Pin Recipe
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Course: Dinner, Lunch, Salad
Cuisine: AIP, Keto, Low-Carb, Paleo
Servings: 2

Ingredients
 

  • 1 lb grass-fed ground beef
  • Juice of 1/2 lemon
  • 1-2 cloves garlic, finely chopped
  • 1 tsp dried basil
  • 8 cups salad greens
  • 4-5 tbsp extra virgin olive oil
  • 2 tbsp balsamic vinegar
  • Sea salt and black pepper, to taste

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, basil, salt & pepper. Continue cooking until meat is browned.
  • In a large bowl, dress salad greens with olive oil, balsamic vinegar and sea salt. Toss salad and place onto a dish.
  • Add cooked ground beef onto the salad and enjoy!
Keyword antioxidants, dairy free, extra virgin olive oil, gluten free, grass fed beef, omega 3, quick meals, Salad
9 hacks for creating YOUR perfect smoothie

9 hacks for creating YOUR perfect smoothie

by | Jan 8, 2019

Although making a smoothie isn’t anywhere near rocket science, it still takes some experimentation to create just the right flavour, temperature and texture for your palate.

I’ve put together some smoothie hacks that will not only help troubleshoot issues you may encounter in the land of smoothie making, but also help you create smoothies that will tickle your taste buds.

Check them out …

The recommendations below are based off the smoothie formula found in the Quick-Start Guide To Smoothies and the LIVE 7-Day Smoothie Challenge.

9 hacks for creating YOUR perfect smoothie

1. Know your palate

The most important part of creating your perfect smoothie is using the right ingredients. Know what flavours you enjoy and try blending them together. Think of your favourite ice cream flavour or dessert recipe when trying to decide what you might like. Better yet, give some of my dessert-inspired smoothie recipes a try!

Also, don’t be afraid to recreate the same smoothie recipes you love — repetition is a great approach to developing new healthy habits.

2. One bitter B!*@#

No, not you–the smoothie. Yes, greens can make your smoothie bitter tasting. If you’re following the formula I’ve provided, you probably won’t encounter this issue, but if you do, here are some suggestions:

1) Use frozen vs. fresh greens since they taste less bitter;

2) Use less bitter greens (like spinach) until your palate is welcoming to the others.

Tip #3 is also a great way to balance the bitterness.

3. Mother Nature’s candy

The sweetness of fruit–and stevia in the PurePaleo Protein powders should be enough to balance out the bitter flavour of greens and satisfy your sweet tooth. If you need added sweetness, I suggest adding 1/4 cup extra fruit OR add a pinch of stevia for a smoothie that is lower in sugar content (I recommend Better Stevia by NOW).

4. Ice, ice baby

If you crave a smoothie that sends chills down your spine, then I recommend using frozen fruit and/or greens. Not only will you get an ice-cold smoothie, but using frozen produce makes smoothie making way easy since there’s no washing or chopping required.

If you don’t want to use frozen produce, but still want a cold smoothie, just throw in a few ice cubes.

5. Brain freeze!

Maybe you don’t enjoy super cold smoothies, especially during the cold winter months. One solution would be to use fresh produce instead of frozen.

If you want to use frozen produce (because it just makes life easier), here’s a solution… Add ½-1 cup hot or boiling water instead of room-temperature or cold water. This hot trick will help balance the temperature of your smoothie so it’s just right.

6. Silky smooth

If your smoothies aren’t turning out as smooth as you’d like or you find yourself chewing through chunks of greens, I suggest blending water and greens first for 30+ seconds (or until smooth). You can then add the remaining ingredients and continue to blend for another 30+ seconds.

Smooth and chunk-free should be the end product. If not, maybe it’s time for a new blender (check out my blender guide here)

7. Big or little spoon

Avocado is not only a wonderful way to add quality fat to your smoothie, but it’s also the perfect way to create a thick and creamy smoothie.

When building your smoothie use ½ an avocado and only ½ cup water to get a thick smoothie you can eat with a spoon. Think of it as a smoothie yogurt!

8. Smoothie gag

OK, so maybe you’re gagging over thick smoothies? Let’s put a quick end to that. This hack is simple… just add more water.

If 1 cup of water isn’t enough, try adding 1/4 cup more at a time. Avoid adding too much water as this will dilute the flavour of your smoothie.

9. Drew your smoothie

Drink + chew = drew! Many people avoid smoothies because they feel unsatisfied with drinking their food and would prefer to chew their food.

Before you write-off smoothies, try this… After blending your smoothie, stir in 1 tbsp. of cacao nibs, crushed raw nuts, seeds, coconut flakes/chips, or soaked tiger nuts to create a smoothie you can chew through. It’s a cool little trick to get your digestive enzymes flowing at the same time as satisfying the need to chew your food. Check out more info on how to “drew” your smoothie here.

I also recommend tip #7, since a thicker smoothie will help you feel more satisfied.

4 reasons why I use PurePaleo Protein powder

4 reasons why I use PurePaleo Protein powder

by | Dec 30, 2018

Finding a good protein powder that works well for your body isn’t easy given all the crappy and unknown ingredients found in most protein powders on the market.

A high-quality protein powder should make you feel good when you consume it. Protein powders should not cause symptoms like gas, bloating, diarrhea, constipation, heartburn, lethargy, etc. – and if you’re using one that does, I highly recommend removing it from your diet.

If you’re new to protein powders or shopping around for a different protein powder, I recommend reading this article to get a better sense of what to look for in a high-quality protein powder.

PurePaleo Protein has been my go-to for many years now and has played a large role in my journey back to health. Its benefits are so great that even Functional Medicine Practitioners and Naturopathic Doctors use and recommend this protein powder to their patients.

Check out what makes this protein powder so great …

4 reasons why I use PurePaleo Protein powder

1. It’s comprised of 70% collagen making it the perfect anti-aging protein powder.

Collagen is the most abundant protein in the body ensuring the health and vitality of your skin, hair, tendons, cartilage, bones, and joints.

Our bodies cannot synthesize enough collagen on their own and our diets today contain minimal collagen which is why supplementing with collagen is so important.

PurePaleo Protein, and its collagen-rich composition, works from within to enhance your skin, hair & nails and support your bones and joints, naturally. Collagen helps restore the skin’s moisture, improving the elasticity, tone and vibrancy that’s already within you. A true anti-aging protein powder!

2. It’s gut-friendly so you won’t crap your pants!

Many people complain about how protein powders irritate their gut and cause things like gas, bloating, heartburn, diarrhea, etc. That’s because most protein powders on the market use low quality protein sources that are contaminated and/or hard for our bodies to digest. They are also loaded with fillers, artificial flavours, colours and preservatives.

PurePaleo Protein is processed in a way that allows for easy extraction, digestion & absorption of protein + nutrients. It’s also squeaky clean with no added garbage.

The best part is, because PurePaleo Protein is so collagen rich it actually aids in the repair of your gut lining, so not only does it NOT irritate the gut, but it also helps to heal the gut.

3. It tastes amazing and blends beautifully into a smoothie.

This is by far one of the best tasting protein powders on the market. Whether you choose vanilla or chocolate flavour, you can’t go wrong. PurePaleo Protein blends perfectly into smoothies with not chalky taste or weird textures. You’ll be convinced you’re drinking a milkshake – even with greens added to it!

Additionally, this powder is sweetened with stevia – a natural plant based sweetener that will not spike blood sugar levels. It really is the perfect combination of healthy and delicious!

4. It’s derived from grass-fed cows, making it not only healthy, but extremely nutrient-dense.

According to good research, grass-fed meat gives you more bang for your buck on all fronts, with its significantly higher levels of omega-3s, antioxidants (like vitamin E and glutathione), minerals (like zinc, iron, phosphorus, potassium and sodium), and other important nutrients.

Check out some of the great articles that Chris Kresser (a well known Functional Medical Doctor) has put together. He’ll show you how an unbiased review of the evidence indicates that grass fed red meat is one of the healthiest foods you can eat (find links to these articles in the resource section below).

 

PurePaleo Protein is an ideal protein source for:

  • Weight loss
  • Building lean muscle, cartilage and ligaments
  • IBS or other gut conditions
  • People with food sensitivities

Highlights of PurePaleo Protein

  • Paleo + keto friendly
  • Free of dairy, gluten, grains + GMO
  • Naturally sweetened with stevia
  • Available in vanilla, chocolate & unflavoured

Get PurePaleo Protein

The best protein powder for weight loss, IBS & anti-aging 

GET IT NOW!

Are you vegan or vegetarian?

For those of you who are vegan or vegetarian, I have sourced out a high-quality, plant-based protein powder for you.

PurePea Protein powder is a true vegan protein which has high bioavailability and excellent digestibility. The raw materials, North American grown yellow peas, are not genetically modified (non-GMO) and are produced with a natural fermentation process which uses no chemical solvents.

Click here to learn more or purchase PurePea Protein.

Join my free smoothie Challenge

Learn how to create healthy and delicious smoothies using PurePaleo Protein + get over 16 dessert-inspired smoothie recipes when you join. It’s the ultimate challenge for weight loss & better health.

Join now!

Resources

https://chriskresser.com/red-meat-is-still-not-bad-for-you-but-shoddy-research-and-clueless-media-are/
https://chriskresser.com/why-grass-fed-trumps-grain-fed/
https://chriskresser.com/does-red-meat-cause-inflammation/
https://chriskresser.com/red-meat-cancer-again-will-it-ever-stop/
https://chriskresser.com/the-truth-about-red-meat/

 

Sheet Pan Honey Balsamic Chicken (Paleo, Low-Carb)

Sheet Pan Honey Balsamic Chicken (Paleo, Low-Carb)

by | Dec 17, 2018

Sheet Pan Honey Balsamic Chicken & Veggies is a delicious and easy meal that the whole family will love! Sheet pan meals are a quick way to get dinner on the table fast with little clean up since you’re cooking veggies and protein all on one pan.

Sheet pan dinners have made it high on my list of go-to meals during the week and I’ll explain why …

Here’s what makes sheet pan dinners so great:

1. They’re quick to put together and typically cook in under 35-minutes.

2. Clean up is easy since everything is being cooked (and can be prepared) on one pan.

3. It’s an easy way to cook for multiple people or cook enough so that you end up with leftovers for the busy week ahead.

4. The combinations of meat/fish, vegetables and marinades are endless, so you’ll never get bored of sheet pan dinners.

5. Allowing your meats and veggies to cook together in a marinade (or just some simple seasoning) is a great way to achieve a flavourful end product.

Now check out this delicious sheet pan dinner recipe!

If you’re looking for another great sheet pan meal idea, you’ve got to try my Sheet Pan Lemon Butter Chicken & Veggies.

Sheet Pan Honey Balsamic Chicken Paleo

What you need for Sheet Pan Honey Balsamic Chicken:

  • Chicken legs
  • Sweet potatoes
  • Zucchini
  • Eggplant
  • Mushrooms
  • Garlic
  • Balsamic vinegar
  • Honey
  • Whole grain mustard
  • Oregano
  • Avocado oil
  • Sea salt & black pepper

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

Sheet Pan Honey Balsamic Chicken Paleo

Sheet Pan Honey Balsamic Chicken & Veggies

Sheet Pan Honey Balsamic Chicken & Veggies is a delicious and easy meal that the whole family will love! Sheet pan meals are a quick way to get dinner on the table fast with little clean up since you’re cooking veggies and protein all on one pan.
Print Recipe Pin Recipe
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Course: Dinner, Main Course
Cuisine: Low-Carb, Paleo
Servings: 4

Ingredients
 

  • 6 whole chicken legs, bone-in, skin-on
  • 2 sweet potatoes, cubed
  • 2 zucchini, cubed
  • 1 eggplant, cubed
  • 1 pack whole mushrooms, halved
  • 2 cloves garlic, crushed
  • 3 tbsp avocado oil
  • Sea salt and black pepper, to taste

Honey Balsamic Marinade

  • 1/2 cup balsamic vinegar
  • 1/4 cup honey
  • 1/4 cup avocado oil
  • 2 tbsp whole grain mustard
  • 2 cloves garlic, crushed
  • 1 tbsp dried oregano
  • Sea salt and black pepper, to taste

Instructions
 

  • Preheat oven to 425F.
  • Mix honey balsamic marinade together in a small bowl.
  • Coat thighs with the marinade in a large bowl.
  • While the chicken is marinating, prepare veggies and place in a bowl or on your sheet pan and coat with oil, garlic, salt and pepper.
  • After chicken has marinated for 15-minutes, place chicken thighs on top of veggies on the sheet pan.
  • Bake at 425F for 35-minutes.
  • Remove chicken from pan (cover to keep warm) and then place pan with veggies on top rack and broil for up to 5 minutes to cook off some juices from the pan (optional).
Keyword chicken dinner, chicken legs, eggplant, gluten free, grain free, healthy dinner, honey, mushrooms, sheet pan meal, sweet potato

 

How to create low-cost & high-nutrition smoothies

How to create low-cost & high-nutrition smoothies

by | Dec 10, 2018

Smoothies are not only a time-friendly way of fueling your body with nutrient-dense food, but they’re a cost-effective approach too.

A nutrient-rich smoothie using high-quality ingredients can be prepared in under 5 minutes at roughly $5/smoothie. That includes a high-quality protein powder, healthy fats and nutrient-rich fruits & veggies.

Fruits and veggies are loaded with vitamins, minerals, antioxidants and anti-inflammatory compounds that your body needs to functional optimally and heal. Smoothies are a fun and easy way to take in nutrients from whole foods that you might not otherwise, due to lack of time for proper meal prep.

This article will cover some practical tips that will help you get an even bigger nutrient bang for your buck when it comes to your smoothies. Check them out …

Tips for creating low-cost & high-nutrition smoothies

1. Organic is highly recommended, but not always necessary

I understand the high cost associated with buying everything organic. Here is a great rule of thumb I follow for buying produce to help keep my costs low while minimizing toxic exposure from crops that have been sprayed.

If you are removing the peel/skin on fruits or vegetables, you might not need to fuss that much about buying organic (ie. melons, oranges, avocados…). These outer layers act as a protective barrier for the flesh of the fruit/vegetable, helping to minimize toxic exposure.

If you’re consuming the peel/skin of a fruit/vegetable OR there is no outer layer to remove, it’s more important to buy organic (ie: berries, leafy greens, apples..).

Another great resource to help you is the EWG’s Shopper’s Guide to Pesticides in Produce. Here you’ll find a list of the Clean Fifteen and Dirty Dozen to help you reduce exposure to toxic pesticides.

If buying organic is not something you wish to do, then that’s OK too. The shift over to a more whole foods diet is powerful as is, so you’ll be sure to feel the many benefits. Just make sure to wash your produce thoroughly and/or soak in lemon water or a produce wash.

2. Frozen can be just as good as, if not even better than fresh

Sometimes fresh ain’t so fresh when buying produce from the grocery store.

Often enough fruits and vegetables travel a great distance and are stored for a lengthy period of time before ever hitting the produce section in your store.

The length of time from harvesting to consuming of fruits and vegetables is very important since nutrients are very high when first harvested and slowly (or sometimes quickly) decrease thereafter.

Frozen fruits and vegetables are often harvested and frozen immediately to ensure preservation of nutrients.

In addition, fresh produce can get expensive when it’s out of season. Luckily, the price of frozen produce does not fluctuate based on the season, so buying out-of-season fruits and vegetables will be easier on the wallet if buying frozen. So instead of spending big money on fresh blueberries in January, buy frozen and get a bigger nutrient bang for your buck!

3. Your local farmers’ market knows what it means to be ‘fresh’

Buying produce from local farms is not only a great way to support local farmers, but it’s also a great way to get extra nutrition from your food – and sometimes save money too.

You can be guaranteed that you’re buying fruits and vegetables that have been recently harvested and therefore full of nutrients.

Remember, time from harvest to consumption matters. Time is definitely on the side of fruits and vegetables when shopping at a local farmers’ market!

I also recommend taking the time to chat with your local farmers, so you can learn about their farming practices. Knowing how the food you eat is grown, harvested and stored is important information that matters to your health.

Jen’s recommended read: Eating on the Wild Side by Jo Robinson – a new way to select and prepare foods to reclaim the nutrients and flavour we’ve lost. Find the book here. 

I hope you found these tips helpful. Feel free to leave a comment below.

Note: When finding ways to create high-nutrition and low-cost smoothies, I NEVER recommend being Frugal Frank when it comes to your protein powder. This component of your smoothie is extremely important (especially given all the garbage found in most protein powders), so be sure to source out a high-quality protein powder. Check out my recommendation for protein powder here or take a look at my Protein Powder Checklist.