Calling all peanut butter cup lovers! This delicious PB Cup Smoothie Bowl recipe is packed with nutrients, and it is fully balanced to fuel you up for the day ahead. This is Paleo friendly if you sub in some equally delicious almond butter. Enjoy!
My morning routine involves a fasted workout of some sort, which is followed by a balanced breakfast to help repair my muscles. I enjoy getting in some form of movement in my mornings before I head downstairs to start the morning grind with my family. My morning movement is something I keep sacred for myself, which is distraction free. I meditate, journal, and complete a workout that serves my body for that particular day. Then, I eventually make it downstairs, make myself some tea, pack lunches, and then save smoothie making until the end. If you are a parent you know that starting your blender before the kids wake up is always a gamble.
I typically use a protein powder that also has a collagen complex. I will use Ancient Nutrition’s Multi Collagen Protein powders or Primal Kitchen’s Collagen Fuel in most of my smoothies. I look for grass-fed collagen powders that are simple in nature without an exhausting list of ingredients. Collagen in general is a great addition to any diet for enhanced hair, skin, joints and digestion. Aside from smoothies I will add this into my coffee, baked goods, energy bites, oatmeal, etc. I grab this from their website or at my local Whole Foods store.
Something that I have carried with me after reading the Body Love series by Kelly LeVeque is that meals and smoothies should have a healthy balance of fiber, protein, healthy fats and greens. So, despite this smoothie looking like a dessert there is actually cauliflower rice in the mix. Frozen cauliflower rice is something I often use in my family’s smoothies, because it is flavorless but packs a punch with nutrients. If you are living a Paleo lifestyle then I would sub in almond butter for the peanut butter, and it is just as delicious. I hope you enjoy this creamy smoothie bowl, and dig into it as often as I do my friends!
Drinking water can feel like a chore sometimes. I find it all too easy to coast along a busy day, and forget about drinking an adequate amount of water. According to the Mayo Clinic, women need 11.5 cups of water per day, and men need 15.5 cups per day. That number can seem overwhelming. However, there are some great tips to keep you motivated to keep up with your water intake, so you can get all the benefits of staying properly hydrated.
There are so many amazing benefits from drinking water. The first being water is essential for sustaining life. We all need water as humans for basic survival. Water is important for electrolyte balance, detoxifying our bodies, proper digestion, and for muscle and joint repair. Here is an article from Dr. Josh Axe on the Benefits of Drinking Water for Skin, Digestion, Weight, and More.
I suggest starting with getting a nice water bottle. This may seem silly, but picking out a water bottle that you love is motivating to most people. When you feel inspired by a beautiful bottle or one that has the latest technology to keep it temperature regulated to your liking, you will be more likely to keep sippin’ on the good stuff. Another tip is to set intermittent alarms on your phone that are marked to daily so that they pop up consistently. After a few days, reaching for your water bottle or cup will become routine, and you won’t even think twice about it anymore. Drinking water will become instinctive not daunting.
I can understand how it can be hard to break the cycle of reaching for a soda or seltzer. Although seltzer or sparkling waters are a better choice, you need to be mindful about how they are flavored. Even though some companies advertise with “natural flavors” you also need to understand that natural flavors can be formulated in a lab with chemicals. So, while you think you are drinking something that is straight from a lime or grapefruit, it could actually be chemicals in disguise as fruit. In addition, there are heavy metals and chemicals that can be found in popular brands of seltzers and sparkling waters.
Below are three simple flavored water recipes I use with fresh herbs from my garden and fresh fruit that is in season or flash frozen. These are so simple to make, and will keep you drinking throughout the day. Making flavored water is also a fun activity to do as a family. My kids love mixing and matching their own combinations. Enjoy and drink up friends!
It is almost strawberry picking season, and I am on the edge of my seat for it. Not only is berry picking a fun family activity, but it is a great experience to see where your food is grown. Whether you get your berries from a local farmer’s market or a berry farm, you can’t put a price tag on meeting the people who harvest what you are eating. This becomes a unique opportunity to a ask questions on tips for picking, learn fun new recipes, and to learn what farming practices are being used.
Strawberries are such a delicious snack or addition to any meal. You can toss them into smoothies, make a delicious dessert, add them into your salads, or cover them in chocolate. My recent favorite has been putting them into my water. I have been pairing them with different herbs from our garden, and they pretty much go with any herb at this point.
Different ways I incorporate strawberries into my diet are through flavored water, smoothies, salads, and as a fun topping to protein pancakes. The sky is the limit! Browse below for some simple ideas to include this powerhouse fruit into your day. Eating whole foods is the perfect way to nourish your body and to feel well.
I love easy recipes, especially for nights when we are on the go. I also love one pan meals for an easy clean up. From beginning to end this meal takes no longer than 10 minutes. I use frozen broccoli and shrimp, which simmers in the pan with some chicken bone broth, herbs, lemon juice, and butter. Lately, I have been looking for any reason to use the fresh herbs in our garden. I used fresh basil and oregano on top, and it was amazing. I never realized how fresh herbs can really brighten up any meal. I recently started putting fresh rosemary and oregano in my bone broth when I drink it for a snack. Try it, it is amazing.
The brand of shrimp I use is Whole Foods’ Whole Catch Pink Shrimp. I will keep these on hand for quick and easy dinners or lunch. When buying seafood you want to opt for wild caught, and from regions of the world that are less polluted. I have to admit the seafood landscape seems pretty grim these days, but do your part and educate yourself as much as you can without driving yourself insane. I hope you enjoy this easy and delicious meal. Let me know your thoughts! Enjoy!
Looking for a side dish, or a delicious salad to serve up for lunch or dinner? Then this salad is for you! This salad has a nice blend of flavors and textures that is well rounded and packed with nutrients. This recipe is gluten free and Paleo friendly.
I love making salads, because there are so many flavor combinations and ways to keep them new and interesting. I will typically purchase Brussel sprouts when I am at the store. You can roast them in the oven with some avocado oil and salt, or shred them for a nutrient dense base to any salad. Brussel sprouts are a cruciferous vegetable that are full of antioxidants, vitamin C and K, and dietary fiber. I will admit that it took me awhile to get on the Brussel sprout train, but now I am always on the hunt for these gems.
For the bacon I always go for a sugar free brand such as Nature’s Rancher, Butcher Box, and Applegate. Sometimes you will find some sneaky ingredients in bacon, so just be mindful of the brand you purchase and whether or not it is truly Paleo friendly. For the pecans be sure to get an unsalted package to avoid excessive salt.
The dressing is pretty great here, and you can even use this on other salads as well. Homemade salad dressings are always the way to go. A brand of store bought salad dressing that I trust is Primal Kitchen. I hope you enjoy this salad as much as we do. This has become a regular staple in my house. Serve this alongside burgers or grilled chicken for a well balanced meal complete with healthy fats, protein, fiber, and greens!
When I think about protein snacks I often think of either an intense sugar taste, or an extremely dry and bland texture. There are some good options on the market such as Tone It Up, Primal Kitchen Collagen Bars, and Bullet Proof, which I typically keep on hand. However, there are several protein bars and snacks that are full of unnecessary and unhealthy ingredients that can end up spiking your blood sugar levels, which leave you hungry shortly after consuming.
Recently I decided to try to make my own protein cookies, which can serve as a midday or morning snack in addition to a healthy breakfast option. To be honest, I also really needed to use the bananas on my table. My kids are not banana bread fans, so I have to get crafty.
These cookies are super simple to make. For the protein powder I use Tone It Up, Ancient Nutrition, or Primal Kitchen Collagen Fuel. Again, look on the label to see what you are consuming. Try to avoid a protein that has a long list of ingredients and high sugar content. If your batter ends up being too think then add in a little coconut milk to your preference. Combine all of the ingredients and bake for 6-8 minutes until the tops crack. I like all things soft baked, so I lean towards the 6 minute mark. Enjoy!
Using a fork or a standard mixer, combine all of the dry ingredients
Add in the maple syrup, melted coconut oil, banana, and vanilla extract. Mix until well combined.
Using an ice cream scooper or a generous tablespoon, scoop out 12 cookies onto a nonstick baking sheet. Roll the cookies into a ball and flatten slightly with the palm of your hand.
Bake for 6-8 minutes, until the tops slightly crack. Allow the cookies to cool for 2 minutes before serving, or store them in your refrigerator in an airtight container up to 1-2 weeks for optimal freshness. Enjoy!
I love a good maple and pecan combo! Pair this combination with a splash of protein and the texture of raw pecans, and you have yourself an amazing snack that will reenergize you for the morning or afternoon slump. This recipe is gluten free, and will have you asking for seconds!
I typically have a variation of my bites recipes on hand for my kids or husband to grab and go for a healthy snack. For this recipe I wanted something with warm tones, so I paired maple syrup, almond extract, and chopped pecans together. To make this a well rounded snack I used healthy fat from the raw nuts and a chocolate protein powder. The brands of protein powder I use are Primal Kitchen Collagen Fuel, Tone It Up, and Ancient Nutrition.
Of course I had to bust out my food processor (again) for this easy recipe. Seriously, what is better than a food processor? The dough will be a bit sticky from the maple syrup, but this will allow for the remaining 1/4 cup of chopped pecans to stick and roll into the dough at the end for some added texture. I recommend storing these in your refrigerator in an airtight container for up to 1-2 weeks for optimal freshness. One batch makes 7 bites, so they will most likely be gone within the week. I hope you enjoy these goodies as much as we do!
I am a lover of all things honey mustard, and grilled chicken salads. Naturally, I had to blend the two together for an amazing lunch or dinner option. The blend of protein, fiber, and fat makes this a well balanced meal that will satisfy everyone at the table. This recipe is gluten free and paleo friendly.
My love for honey mustard stems back to my fast food days. Literally, any time I was offered a condiment I immediately responded with “honey mustard”, followed by “please” of course. Honey mustard is such a delightful flavor, and I paired it with sweet potatoes, bacon, and toasted cashews for an amazing salad that can be served as a lunch or dinner.
When I made my Bacon Wrapped Sweet Potato Wedges I seriously put them on top of everything. I made them with breakfast, lunch, and dinner. The recipe is linked here and down below. If you are not a bacon fan, then you can easily use 1 medium sized sweet potato and chop and roast alongside the Brussel sprouts. The dressing is super simple to make as well. Salad dressings can contain a lot of unnecessary ingredients such as highly processed oils and sugars that cause inflammation. I always opt for homemade dressings or Primal Kitchen brand for simple and healthy options. I hope you enjoy this salad as much as I do. I am craving one as I type this.
1tbspstone ground mustardPrimal Kitchen's Brown Mustard is a good option
Roasted Brussel Sprouts
1 1/2cupswashed, and halved Brussel sprouts
1/4cuptoasted, unsalted cashewstoasted in a small pan over medium heat for about 5 minutes
3Bacon Wrapped Sweet Potato WedgesRecipe is linked below*
1tbspapple cider vinegar
1tspstone ground mustard
1tspfresh lemon juice
Poke the raw chicken with a fork and mix in the marinade ingredients. Allow the chicken to set with the marinade for 30 minutes to an hour prior to grilling.
Preheat the oven to 400 degrees, and prepare the sweet potatoes and Brussel sprouts while the chicken marinates
Prepare & bake the bacon wrapped sweet potatoes (recipe is linked below), or you can chop up a sweet potato and roast with the sprouts. Just cut the sweet potatoes into smaller chunks so they roast evenly.
Toss the Brussel sprouts onto a baking sheet lined with parchment paper and coat with the avocado oil and sea salt. Roast for about 10-15 minutes until crisp
Cook the chicken until no longer pink. I grilled mine, but you can bake it if that is more your thing as well.
Combine and whisk together all of the dressing ingredients
Arrange all of the salad ingredients in a bowl with the sprouts, sweet potatoes, toasted cashews, sliced chicken, and sliced avocado. Drizzle on the dressing, and enjoy!
I love a quick and easy lunch. This tuna salad is my go to for days I need a quick lunch to throw together in the morning or during the daily hustle. The blend of balsamic dressing with tuna, berries, and beets is delicious! This recipe is gluten and paleo friendly.
Salads are an easy lunch to throw together, and honestly for dinners as well. Mixing and matching the ingredients are so fun and offer an endless amount of options. I recently fell in love with beets. I will frequently buy a package of cooked beets when I am at the store, so I have them on hand for lunches during the week. Beets are a nutritious root vegetable that are used to treat constipation, restlessness, and irregular menstruation. Beets also have a subtle sweet flavor that compliment the strawberries in this salad.
The brand of tuna I use is Wild Planet. Be sure to find a quality source of tuna that is wild caught, water packed, and BPA free. The dressing here is so easy to make. Dressings in general need to be looked at carefully as there are inflammation causing oils that are often used and added sugars and fillers. All-in-all this salad is well balanced with protein, fiber, fat, and greens to keep you fueled for the day ahead. Enjoy!
Here is another fun twist to my Paleo Granola Cup recipe. If you are a lover of peanut butter cups then you will adore this treat. This is the perfect blend of nut butter and chocolate with a granola cookie base. This is a subtle sweet treat that lets the nut butter of your choice be the star of the show, which is complimented by a thin layer of chocolate. This is Paleo friendly and gluten free!
As I have mentioned before, peanut butter is my weakness. I love peanut butter, but since I have entered into the wellness space I am learning about the benefits of other nut butters such as almond, cashew, and sunflower. My son Samuel could eat sunflower butter by the spoonful, and I have to admit that I could as well. There are so many beautiful options out there, and in the spirit of paleo I encourage you to experiment and find what sits best with you.
The base of this recipe are my Paleo Granola Cups recipe. There are so many creative ways to use this recipe as a base to a dessert, breakfast, or snack. Naturally, I filled these beauties with nut butter. The trick is to allow the granola cups to cool completely before you remove them from the muffin liners. Then you can place them onto a sheet with parchment paper and fill them with a nice creamy butter of your choice. I have used peanut and almond butter, but peanuts are a legume, so if you are Paleo you can opt for almond butter.
For the chocolate I melted Hu Kitchen’s Gems with a touch of coconut oil. Once the chocolate was nice and smooth I drizzled some onto of the nut butter layer. To allow them to set I placed them into the refrigerator for about 10 minutes until the chocolate hardened. You can serve these immediately, or put them in your refrigerator in an airtight container and graze as you want to, which will be often. These are also freezer friendly as long as you store them in an airtight container. You will just take them out to thaw a few minutes before serving.