Category Archives: healthy

Carrot Cake Energy And Protein Balls: Paleo Goodness

When you think of Easter you think, “Bunnies” and when you think of bunnies you think of carrots!

Carrot Cake is my husbands favorite kind of cake so for Easter, we do these up as a little treat.

Paleo Carrot Cake Energy Balls
Carrot Cake Protein Balls
and a special (very limited)
Coconut Cream Icing.

At the bottom of this post there is a link to a Facebook Live I did making these for my #FitFriends!

Enjoy!!

Paleo Carrot Cake Energy Balls

Carrot Cake Paleo Energy Balls

1 Cup peeled and shredded carrots
3/4 Cups pecans
1 Egg white
1/4 Teaspoon cinnamon
1 Tablespoon honey
2 Tablespoons + 2 Teaspoons Coconut Flour
2 Tablespoons ground Hemp seeds

Directions

  • Preheat oven to 350 degrees.
  • Using a bender (I use a NutriBullet), pulse the pecans until they are a fine chop (about four pulses).
  • Whisk the egg white until stiff peaks form.
  • Fold together the carrots, pecans and egg whites in a bowl.
  • Add the cinnamon, honey, coconut flour and hemp seeds.
  • Mix until all the ingredients are well combined.
  • Line a cookie sheet with parchment paper.
  • Take 2 tablespoons of the mixture, compress it in your hands and then gently roll into a ball and place on the cookie sheet.
  • Bake for 12 – 15 minutes.

Carrot Cake Protein Balls

Carrot Cake Protein Balls

1/2 Cup Nut Butter (I used Almond Butter)
1 Cup Oat bran
3/4 Cup Vanilla Whey Protein Powder
1/2 Teaspoon Cinnamon
2 Tablespoons Almond Milk
1/2 Teaspoon Nutmeg
1/2 Cup shredded peeled carrots
2 Tablespoons honey

Directions

  • In a large bowl, mix together all the dry ingredients. Once mixed, add in the carrots.
  • Add in the nut butter and honey and mix until it is all together.  Add in the milk a bit at a time to make the dough a good consistency to roll into balls.
  • Roll into balls and place them on a parchment lined cookie sheet or plate.
  • Chill in the refrigerator.

Coconut Cream Icing

1/4 cup coconut oil, softened (room temperature)
1/4 cup dairy-free butter substitute, softened (like Earth Balance; I use soy-free.)
1 teaspoon pure vanilla extract
2 cups sifted powdered sweetener (I use my NutriBullet and blend the sweetener to turn it into powder)
1-2 Tablespoons unsweetened coconut milk.

Directions

  • Whip coconut oil and butter together until smooth and creamy.
  • Add vanilla extract and powdered sweetener, one cup at a time, mixing well between each cup.
  • Add the milk, a little at a time, using less for thick frosting and more for a thin frosting. I used 1 tbsp in the Facebook Live.
  • Store in airtight container in the fridge up to 1 week, or freeze for up to 1 month. Thaw at room temperature to use (do not microwave frosting).

 

fresh food hacks. keeping your produce and fresh food longer.

Fresh Food Hacks: Keep Your Food Fresher, Longer

Fresh food hacks are just smart!! Especially, if you’re like me, you hate throwing out food.

Our smart friends over at Fix.com feel the same way so they came up with a chart to help you keep your food fresher, longer!  This is smart since it saves you time and money!

Like they say, “By using proper storage methods, you can extend the lifespan of your produce by days or even weeks.”

I can’t tell you how many times I’ve reached for some produce that I just bought only to find it going rotten.

Thanks to this infographic, you’ll never have the same problem as me…and I’ll never have it again!

Check it out…
FRESH FOOD HACKS TO KEEP YOUR BOUNTY FRESHER, LONGER

fresh food hacks from Fix.com
Source: Fix.com Blog

 

Funnel Cakes: Gluten Free, Sugar Free, Paleo Funnel Cakes – AH.MAY.ZING

Funnel Cakes… Who doesn’t love  great funnel cakes?

Fried dough. ‘Nuff said.

But then, add some icing sugar, chocolate sauce, strawberries, vanilla ice cream and you have a great tasting 5 gazillion calorie dessert.

Hold on a minute….back the truck up. Who says it has to be like that. What if we could make a healthier version, that still tastes ah.may.zing!

Maybe we could make funnel cakes that are gluten free, sugar free and paleo. I wonder if this kind of magic actually exists?

Behold…
Funnel Cakes: A healthy version that is paleo friendly, gluten free and sugar free.
Healthy Funnel Cakes

Ingredients:
2 eggs
1 cup tapioca flour
2 tablespoons maple syrup (I used sugar free)
2 tablespoons avocado oil
Pinch of salt
Avocado oil or peanut oil for frying
1/4 cup sweetener

Directions:
Heat oil in a small sauce pan until it is about an inch deep (using a small sauce or fry pan will help conserve how much oil you pour in)

  • Mix 1 cup tapioca flour, eggs, syrup, 2 tablespoons avocado oil, and pinch of salt in a bowl
  • Stir until well combined
  • Next spoon the batter into a sandwich bag and once the oil is hot enough to fry, cut the tip of the sandwich bag – or use a small pitcher.
  • Drizzle the batter into the hot oil, overlapping, don’t keep it all in one spot. Make squiggles and curly cues as you drizzle)
  • Allow the underside to very lightly brown, around 1 minute, then use a fork or slotted spoon, flip the funnel cake over to brown the other side
  • Remove from the oil and place it on a paper towel lined plate
  • Take your 1/4 cup of sweetener and blend it under it turns into powder in your NutriBullet or blender.

Sprinkle with powdered sweetner, top with strawberries, blueberries….so good!

I did this on Facebook Live so you can see all the fun of me, hot oil, batter and magic white powder!
https://www.facebook.com/iamcarrieburrows/videos/10154151740557003/
Gluten Free Paleo Alfredo Sauce Meal

Gluten Free Paleo Alfredo Sauce

Gluten Free Paleo Alfredo Sauce is a dream come true for a lot of people that love the taste of a great Alfredo Sauce, but can’t take the dairy products that cause them problems.

Not only is this Alfredo Sauce Gluten Free, but I’ve also made it Paleo Friendly because this recipe is a complete hack that has nothing to do with the Alfredo Sauce you might be used to, except a very similar (I think better) taste and consistency.

You could use this on pasta like any Alfredo sauce, but I opted for Zucchini Noodles (Zoodles) and I also did some in Spaghetti Squash and made a really neat hash.

The Gluten Free Paleo Alfredo Sauce recipe is:

1 to 2 teaspoons of grass fed butter or oil (Avocado / Olive)
2-3 Cloves of minced garlic
12 ounces of riced cauliflower or cauliflower florets
1 Cup water
1 tablespoon garlic powder
1 teaspoon of salt
2 teaspoons of crushed black pepper

Directions:
Combine the butter / oil and garlic in a small or medium saucepan.
Heat over low heat for about 2 to 3 minutes to soften the garlic. Don’t let brown, just soften.
Add in the cauliflower and water and bring to a boil.
Reduce heat to simmer and cover. The more steam you let escape, the thicker the sauce will be.
Simmer for 10 to 121 minutes.

Pour into a high speed blender…don’t use a magic or nutri bullet. You need to be able to let the heat escape.

Blend until smooth.

I made the Zoodles using a spiralizer. One zucchini is what is in the video.

Combine the sauce and the Zooodles. You can use the heat of the sauce to cook the Zoodles or sauté in a pan or microwave.

The chicken was skinless, boneless breast that I cut in half and grilled on my George Foreman grill using McCormick Rotisserie Chicken Seasoning,…it is the real deal!

That makes an awesome meal all by itself.

I cooked a Spaghetti Squash in the microwave then added some of the Gluten Free Paleo Alfredo Sauce to it, formed it into a hash brown and put it in a frying pan on medium heat. Flip after five minutes and repeat heating for 2 more minutes to make a Spaghetti Squash Hash brown.

The last piece was a Paleo Drop Biscuit.

Ingredients:
4 eggs
1/4 cup coconut flour
1/4 cup almond flour
1/4 cup grass fed butter
2 tablespoons tapioca starch 1 teaspoon baking powder
1 teaspoon salt

Directions:
Combine all the ingredients and drop onto parchment lined cookie sheet in a 375 degree oven for 20 minutes.

Need a high speed blender? I love my Vitamix…I’ve had it going on 10 years now and it is an absolute workhorse. I use it pretty much daily at least once.
http://amzn.to/2lQ6wf3 (AF)

Please leave a comment below and let me know what you think about this when you make it!

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http://fiveandahalfdaydiet.com
The 5 1/2 Day Diet is a game changer for losing weight fast. Great for that special weekend event or just to drop some bloat.

45 Protein Smoothie And Shake Recipes

There is nothing like a really great protein smoothies or shakes when you don’t want a meal or you can’t get to one. I love them…all kinds of them!
They are so versatile, easy and functional for your nutrition plan whether you’re using them as a meal replacement, a snack option, a supplement or a bridge until you can get to a real meal.

They are great no matter how you want them and you can go crazy with all the different combinations and styles.

Here is a free 50 page book with 45 options for you. <- Click here to download.

Every recipe has protein in the ingredient list, but you never have to include protein as an option, but it sure can help! Come to think about it…just take the protein out of every option you have 90 recipes to try!!

Delicious, easy and healthy time saving protein smoothies and shake recipes.

Delicious, easy and healthy time saving protein smoothies and shake recipes. protein smoothies and shake recipes protein smoothies and shake recipe book

The images are from the book showing an example of the shopping / ingredient list, pictures of smoothies and the macro breakdown.

WHY PROTEIN SUPPLEMENTATION?

Protein is vital for you as a nutrient that you need. You can’t live without it and depending what you do, you may need more than the person next to you.

It is vital to weight and fat loss and in the repair of your body systems.  Depending on your diet (the nutrition you consume, not the plan you are using to lose weight), you may need to supplement your protein intake.

Protein smoothies and shakes make a great delivery system for all kinds of protein supplementation. I recommend Whey Protein for the vast majority of people, but there are other kinds as well.

Protein Smoothies Are Everywhere

There are a lot of places that offer protein smoothies for sale. Whether you get plain smoothies and upgrade with a boost of protein buy a protein smoothie or shake special, you’ll love them!

That’s an indication of just how important protein actually is. When you can build a chain of smoothie shops around it, it’s pretty important.

However, you can save a lot of money by getting your own protein and making your own protein smoothies and shakes. They are far more reasonable to make than they are to buy!

More importantly, you know exactly where all your ingredients are coming from. Smoothies can add a lot of sugar to your diet if you’re not careful.

So get yourself some quality protein powder, pick out your favorite recipes and start your day great!

Click here to download your free protein smoothie book

By The Way…

Share this post….that would be great for both of us. I get this ebook in front of more people, you help other people out with a great resource AND every month, I give away protein powder, exercise equipment, meal plans and more when I see shares!

Leave a comment below with your FAVORITE SMOOTHIE OR SHAKE RECIPE!

 

Paleo gluten free taco recipe

Paleo Gluten Free Shrimp Tacos

 

This is my new favorite meal that is paleo gluten-free and ridiculously good!!!Paleo Gluten Free Shrimp Tacos

I did a Facebook Live showing exactly how easy and fast it is to make this awesome meal.

You can watch the video HERE
Cracker Shrimp Tacos with Guacamole

 

 

 

 

I am going to break this down into sections.

Tortillas

1 cup of tapioca flour
1/4 cup of coconut flour
2 eggs
2/3 cup of water (more might be needed)
1/2 tsp salt

Slaw

1.5 cups of shredded cabbage ( I used the pre-shredded)
A mix of red and Nappa shredded would be nice
2 tbsp oil (olive or avocado)
1 tbsp white wine vinegar
1/2 tbsp honey
pinch of salt
optional add ins : 1/4 cup chopped cilantro

Sweet Chili Sauce

3.5 tbsp white wine vinegar
2 tbsp water
1/2 tsp minced ginger
1.5 tbsp honey
1 clove of garlic chopped
1/8 tsp cayenne (optional)
1 tsp chili flakes

Bang Bang Sauce

1/3 cup mayo
2 tbsp of the sweet chili sauce above
2 tbsp Sriracha
(you can drop the sweet chili and the sriracha down to 1tbsp)

Shrimp

I buy my shrimp by the bag in the frozen seafood section, the small or medium tail off pre-cooked.
2 tbsp avocado oil or grass-fed butter
1 tbsp garlic powder

Directions:

To make the tortillas – whisk all of the ingredients in a bowl. It should be a thinner mixture. If it gets thick, add 1 tbsp of water at a time. You can use a skillet or frying pan. Heat up 1 tbsp of oil or butter. Use 1/2 cup and spread it on your pan. Let it cook for 1-2 minutes, then flip. The edges will become golden and start to turn up.

To make the sweet chili sauce – add all of the ingredients into a small saucepan, bring to a boil. Reduce the heat to a simmer or until the sauce thickens a little. Let it completely cool.

To make the slaw – toss the cabbage with the other ingredients and set aside.

Mix the mayo and sriracha together. Add in 2 tbsp of the sweet chili sauce (optional) taste and add more if you like.

Assemble your tacos, how you like!

You can add in onion and top with some guacamole.

Make sure to tag me when you make them!!!!

The next time someone complains that paleo gluten-free eating is boring give them one of these so they taste just how awesome great healthy food really is!

Comments

comments

I care about me

Do You Care Enough To Live A Healthy Lifestyle

In 20+ years of spending time with people to help improve their health and fitness you get to meet a lot of people who care, but you meet a lot more that don’t care. A healthy lifestyle is just something that they don’t care enough about.

What do they care or not care about? Themselves.

The people who have decided on a healthy lifestyle come from every walk of life there is. Rich, poor, happy, sad, fat, fit, male, female and every other opposite you can think of. They all share one common and powerful trait…they care about themselves.

They also care about those that are in their lives.

Care Vs Don’t Care

They never make excuses why they, ‘can’t’. The use what others call excuses and make them reasons.

Those who don’t care…”I don’t have the time to exercise.”, “I don’t have the time to prepare meals.”
Those who do care…”I’ll make the time.”

Those who don’t care…”I can’t afford it.”
Those who do care…”I can’t afford not to do it.”

Those who don’t care…”I need to spend time with my children.”
Those who do care…”It will give me more quality time with my children.”

Those who don’t care…”I’ve tried everything. Nothing works for me.”
Those who do care…”Other people are fit, I can be too.”

You get the idea. Excuses are like belly buttons; everybody has one.

I love living a healthy lifestyle. I’ve been doing it ling enough that I don’t know any different. It’s just the way I live my life. It’s the way I would love to see everyone live their lives.

It’s a choice…a simple choice. Either you care enough about yourself and your loved ones to live a healthy lifestyle or you don’t.

Living a healthy lifestyle say you care enough about you and your loved ones.

 

Care Enough To Live A Healthy Lifestyle

You either care enough to do everything you can to avoid obesity, being over weight, fat related disease, improving your quality of life and making the best odds at longevity…or you don’t.

The best part…once you decide that living a healthy lifestyle is the best choice, it’s stops being about living a healthy lifestyle, it’s just your lifestyle.

The question is…do you care enough?

What do you think? Let me know, leave a comment.

 

 

If you’re looking to make a lifestyle change and improve your health and fitness, I encourage you to take a look at the programs that I offer. If you’re not ready to make a big commitment, you can try the “3 Day Diet Plan Challenge” for free.

The 3 Day Diet Plan for weight loss and improved health.

https://dr.carrieburrows.com/3daydiet