Easy Baked Drumsticks are the perfect wholesome food to add to your weeknight dinner menu. This 4 ingredient recipe is quick to prepare–just toss everything in a bowl, place in the oven and wait for crispy & juicy drumsticks to appear! This recipe is AIP friendly, low-carb, keto & paleo.
DID YOU KNOW? Dark meat contains more nutrients than white meat.
Because white meat has about half the saturated fat of dark meat, it has been considered the “healthier” alternative.
BUT while white meat is largely a protein delivery system, dark meat contains not only a high source of protein, but nutrients too.
Dark meat is far richer in minerals such as iron, zinc and selenium, as well as vitamins A, K, and the B complex — B1 (thiamine), B2 (riboflavin), B3 (niacin) B6, B9 (folate) and B12 (cobalamin).
In addition, dark meat is high in taurine – a nutrient known to aid in anti-inflammation, blood pressure regulation, healthy nerve function, the production of bile acid, which breaks down fat, and other important functions.
Consider replacing some of your white meat chicken dishes with some dark meat chicken dishes. Try my Easy Baked Drumsticks and some of my other delicious dark chicken meat dishes …
Easy Baked Drumsticks are the perfect wholesome food to add to your weeknight dinner menu. This 4 ingredient recipe is quick to prepare--just toss everything in a bowl, place in the oven and wait for crispy & juicy drumsticks to appear! This recipe is AIP friendly, low-carb, keto & paleo.
Cold Lemon Hibiscus Tea is a healthy & refreshing drink! Only 2 simple ingredients needed to make this antioxidant-rich and sugar free cold beverage. It’s the perfect healthy drink for the warmer months, when you’re craving something refreshing!
DID YOU KNOW? Hibiscus tea is loaded with antioxidants and could be helpful in reducing oxidative stress in the body.
Oxidative stress occurs when free radicals invade the body and the body doesn’t have enough antioxidants to combat them. Free radical damage may contribute to many health issues ranging from cancer to aging skin, so hibiscus tea can be helpful.
In fact, hibiscus has been shown to contain ORAC values twice as high as matcha tea, which was previously thought to be the most potent tea source of antioxidants.
Give my Cold Lemon Hibiscus Tea a try. It’s great for the warmer months, when you’re craving something refreshing.
I steep this tea in a mason jar, store it in the fridge overnight then add fresh lemon to it in the morning. It’s awesome to sip on throughout the day!
Cold Lemon Hibiscus Tea is a healthy & refreshing drink! Only 2 simple ingredients needed to make this antioxidant-rich and sugar free cold beverage. It's the perfect healthy drink for the warmer months, when you're craving something refreshing! Plant-based, AIP, paleo, keto & low-carb.
Natural sweetener of choice (honey, stevia, etc.,), optional
Ice cubes, optional
Instructions
Add tea bag to a mason jar filled with boiling water (add 2 tea bags if using a large mason jar). Cover with lid and set aside on counter. If using a natural sweetener, add in while tea is still warm and mix.
Once tea has cooled, remove tea bags and refrigerate until cold.
Add sliced lemon (and ice cubes if you want) to mason jar and enjoy!
No-Bake Coconut Lemon Bars are creamy, refreshing & delicious! Only 4 simple ingredients needed to make this easy no-bake recipe. The perfect high-fiber and healthy snack for those following a plant-based, AIP, paleo or keto diet.
3 ways coconut meat can support gut health
1. Coconut meat is high in insoluble fiber (meaning that it doesn’t get digested), which helps bulk up your stool and supports healthy and regular bowel movements. Just 1 cup (80 grams) of shredded coconut provides 7 grams of fiber, which is over 20% of the DV.
2. Coconut meat is high in healthy fat which helps you absorb fat-soluble nutrients, including vitamins A, D, E, and K.
3. The MCTs in coconut meat have been shown to strengthen your gut bacteria, which may protect against inflammation and conditions like metabolic syndrome.
Now it’s time to give these no-bake and super satisfying bars a try!
No-Bake Coconut Lemon Bars are creamy, refreshing & delicious! Only 4 simple ingredients needed to make this easy no-bake recipe. The perfect high-fiber and healthy snack for those following a plant-based, AIP, paleo or keto diet.
1/4cuphoney, replace with a low-carb sweetener for keto bars
4dropslemon essential oil (food grade), OR 1 tsp. lemon extract
Instructions
Line an 8 x 8-inch or 8 x 10-inch pan or glass container with parchment paper and set aside.
In a large bowl, add all ingredients and mix into a thick batter. If it's too crumbly, add a little extra honey or a tiny bit of water.
Pour the mixture into the lined pan/container. Using your hands or a spoon, press firmly into place. Refrigerate or freeze until firm. Cut into bars and enjoy!
Wild Salmon with Pesto is the not only super healthy, but real quick and easy to make! All you need is fresh wild salmon, dairy free pesto and 20-minutes. Paleo, low-carb & keto.
DID YOU KNOW? Wild salmon is high in Vitamin D.
On average, wild-caught salmon contains 988 IU of vitamin D per 3.5-ounce or 165% of the RDI. Some studies have found even higher levels in wild salmon — up to 1,300 IU per serving!
Up to 50% of the world’s population may not get enough sun causing many people to be deficient in vitamin D. This is partly because people spend more time indoors, wear sunblock outside and eat a Western diet low in good sources of this vitamin.
Vitamin D deficiency is linked to everything from skin problems to weight gain to autoimmune disease to cancer and heart disease.
This stresses the need for all of us to get plenty of sun exposure, and supplement or eat vitamin D-rich foods, such as wild salmon, on a regular basis.
Pair Wild Salmon with Pesto with one of these healthy sides …
Wild Salmon with Pesto is the not only super healthy, but real quick and easy to make! All you need is fresh wild salmon, dairy free pesto and 20-minutes. Paleo, low-carb & keto.
Do you remember the days when you use to ride your pedal bike out to the local convenience store, pull out couch change from your pockets and go to town on Sour Keys, Fun Dip, Ring Pops, Big Foot – and a giant Freezie if you had enough coin?!?!
If I had to draw “Jen’s Food Plate” (from age 4 to 24), I’m certain 50% of that plate consisted of candy. No doubt about it, I was hooked on the white crystals.
Going back to my little Jen days, I remember Halloween (and the months following) being a VERY stressful time of the year for me. I turned into a top secret agent trying to hide my hard earned candy from my three sugar hungry brothers!
I’d hide out under tables and in closets munching on Mars bars and Skittles, hoping that no one would see me or the killer hiding spots I had for my sack of gold (aka. plastic grocery bag of sugar). AND if my brothers managed to find and tap into my stash, little Jen grew mean and Sour Ball green!
My days of popping Cherry Blasters should have ended in my teens, BUT instead, University was the peak of my sugar addiction! I remember late night candy runs to the 7 Eleven down the street from my dorm. My roommates and I would load up on bags of candy to get us through our late night study sessions.
Then check out this brilliant move I made … during my last years of school, I moved into a condo that had a Tutti Frutti candy store attached to it! Let’s just say, things spiraled down at that point – and it didn’t look as pretty as the spiral on a Lollipop.
You might be wondering what happened after my University days? Well, the muffin top growing out of my jeans was enough for me to kick my 20 + years of sugar addiction. “Jen’s Food Plate” from age 25 onward changed drastically – and so did my health because of it.
Knowing what I know now, I realize that all the refined sugar I was consuming (in combination with other low-quality foods) had a lot to do with issues I was dealing with like acne, psoriasis, messed up and painful periods, mood swings, fatigue, weight gain, and IBS.
I was able to correct many of these issues by cleaning up my diet and steering clear of “foods” that contained refined sugars. I never want to go down the path of sugar addiction again so I do my best to avoid foods that may be a trigger for me.
FAQ ..
Q: Do you miss candy? A: Um, ya! Who wouldn’t?! ?
Q: Was it hard to kick your sugar cravings? A: Yes, but only for the first 2-weeks or so, then I was able to re-engage with society. ?
Q: What do you eat now when you crave candy while binge watching Game of Thrones with your BF? A: SmartSweets!!! ?
That’s right, I eat candy again – and I’m proud of it!
I never thought I’d see the day where I’d be munching on a bag of Gummy Bears or Sweet Fish (my personal favourite) and not feel guilty or shitty for it.
SmartSweets are brilliant – and I highly recommend them if you’re looking for a healthy, sugar free candy to satisfy your sweet tooth.
FRUITY GUMMY BEARS: Soluble fibre from tapioca, gelatin, chicory root fibre, citric acid, malic acid, fruit and vegetable juice (for colour), natural fruit flavour, coconut oil, stevia leaf extract, carnauba wax. GET IT HERE!
SOUR GUMMY BEARS: Soluble fibre from tapioca, chicory root fiber, gelatin, lactic acid, citric acid, rice flour, malic acid, fumaric acid, natural fruit flavor, fruit and vegetable juice (for color), coconut oil, stevia, carnauba wax. GET IT HERE!
SWEET FISH: Soluble fibre from tapioca, pectin, natural fruit flavor, citric acid, malic acid, carrageenan, fruity and vegetable juice (for color), coconut oil, stevia leaf extract, carnauba wax. GET IT HERE!
SOUR BLAST BUDDIES: Soluble fibre from tapioca, lactic acid, pectin, chicory root fiber, rice flour, fumaric acid, malic acid, citric acid, fruity and vegetable juice (for color), natural fruit flavor, coconut oil, carrageenan, spirulina extract (for color), stevia leaf extract, carnauba wax. GET IT HERE!
This easy Dairy Free Pesto is the perfect complement to so many dishes! It’s quick to make and adds a ton of flavour to vegetables, meat, fish & even eggs! Plant-based, paleo, low-carb & keto. AIP version provided (see recipe notes).
Is your herb garden bursting with the amazing aroma of fresh basil? Or maybe you’re like me and just adore the smell and taste of this beautiful herb?
Summer is the perfect time to create fresh and flavourful pesto sauce since you can easily find fresh basil in the grocery stores, at farmer’s markets and in your own backyard if you’re the green thumb type!
From time to time I make a batch of pesto and store it in a small mason jar in my fridge. This makes it super easy to add fresh flavour to almost all my dishes throughout the week. You can also store your pesto in the freezer for longer (ice cubes trays are great for this).
Pesto goes great with a variety of whole foods including:
DID YOU KNOW? Traditionally, basil has been used to help reduce bloating and water retention, stomach cramps, acid reflux, and even to kill stomach worms or parasites. In addition, basil can help restore the body’s proper pH by balancing acid levels. Healthy bacteria can flourish in the gut when acid levels are balanced which leads to better digestion and a stronger immune system.
This easy Dairy Free Pesto is the perfect complement to so many dishes! It's quick to make and adds a ton of flavour to vegetables, meat, fish & even eggs! Plant-based, paleo, low-carb & keto. See AIP version in recipe notes.
Pulse basil, pine nuts and garlic in food processor. Scrape sides if needed.
Slowly stream in olive oil as the food processor is running on low. Scrape sides occasionally.
Stir in sea salt and black pepper after processing.
Use right away or store in an air-tight jar in the fridge. Use within a week or store in the freezer for up to a month (ice cube trays are great for this).
Notes
For AIP version, omit pine nuts and black pepper and add 1 tbsp nutritional yeast.
My mission is to help women heal their gut, lose weight and feel great through simple and delicious smoothies, whole food nutrition & healthy lifestyle habits.
