Category Archives: Nutrition

ASIAN Chicken Salad Recipe

Asian Chicken Salad

Asian chicken salad is so versatile and delicious.

Like any recipe I put together, I like to think that you can add your own flair and flavor to it so get creative and have fun with what you’re making.

After all, the more you make things to your liking, the more likely you will be to eat them.

Asian Chicken Salad can be part of a healthy lifestyle eating plan regardless if you’re doing a paleo plan, keto, high protein, low carb… whatever. You will LOVE this recipe as is or by adding your own mix.
[Video Below the recipe on how to put it all together like a boss!]

Asian Chicken Salad

Ingredients
3-4 cups of shredded cabbage (or bagged cole slaw without the dressing)
3-4 mini red peppers thinly sliced or a red bell pepper
1 cup shredded red cabbage
1/4 cup slivered almonds
1 cup chopped of shredded chicken breast ( a great use for leftovers from the night before)
1/2 cup of arugala
1/3 cup chopped onion (green or white – I like to combine them)
1/2 cup of carrot ribbons (use your peeler to make the ribbons)
1 tbsp sesame seeds

Dressing
1/4 cup of aminos (liquid or coconut)
2 tbsp rice vinegar
2 tbsp avocado or extra virgin olive oil
3/4 tsp sesame oil
2 tsp minced garlic
1 tsp fresh ginger
2 tsp sweetener

Directions
Dressing
Combine all of the ingredients and whisk to combine

Salad
Place all of the ingredients into a bowl and toss to combine
Mix the dressing into the salad when you are ready to eat.

I hope you love this as much as me and my family do!
Enjoy

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cobbler gluten free paleo vegan healthy

Cobbler: Gluten Free, Paleo, Vegan, HEALTHY!

Cobbler is a great dessert anytime at all but when summer rolls around it seems to be even better!  But if you’re trying to maintain a healthy eating plan it is never part of your diet.

Just a four ounce serving of one of the most popular recipes there is breakdown with:
250 calories
10 grams of fat
25 grams of sugar

That isn’t part of any healthy diet.

I love cobblers but you won’t catch me eating one with those kinds of nutritional breakdowns.

So the answer to a enjoying cobbler is to have a recipe that is healthier… and here it is!

cobbler gluten free paleo vegan healthy
Carrie’s Cobbler

Fruit Mixture

3 cups of fruit
3 tablespoons of sweetener  (coconut sugar, sugar free maple syrup, granulated sweetener)
1 tsp tapioca flour
1 tsp cinnamon (optional)
Cobbler Topping
1/3 cup almond flour
1/3 cup tapioca flour
1 1/2 tsp baking powder
3 tbsp melted coconut oil or grass fed butter (ghee or avocado oil)
1 tsp vanilla extract
2 tbsp of sweetener –  I used coconut sugar
Directions
  • Preheat the oven to 375
  • If you are using smaller dish servings like a mason jar or ramekin, grease them with coconut oil
  • In a bowl mix together your fruit, sweetener, tapioca flour.
  • In another bowl mix together your cobbler ingredients.
  • You want the cobbler ingredients to be clumpy. If you find it is too dry, you can add 1 tbsp of non dairy milk at a time to get to the right consistency.
  • Pour your fruit mixture into your baking dish or individual serving bowls and then top it with your cobbler mix.
  • You can sprinkle an additional tablespoon of sweetener and 1 tsp cinnamon over the top of the cobbler before baking. #extra
  • Bake for approx 20-25min for a larger baking dish.
  • Bake 17-19 min for smaller ramekin size dishes

cobbler gluten free paleo vegan healthy
Notes:

– for the fruit mixture you can swap out tapioca flour for Xanthan Gum – 1/2 tsp
– you can use a gluten free flour blend instead of almond flour if you have allergies
– you could add in some lemon zest for another layer of flavor
– a couple of drops of maple or butter extract could be added to the topping
– if you wanted more of a texture topping, you could add in some chia seeds, finely chopped pecans, etc
You could serve this with coconut milk whip cream or our version of healthy ice cream!
Here is the best part… this recipe is simple to make, fast and easy!
I made this Live on Facebook just so you can see how simple it is to have a great cobbler that is Vegan, Paleo and Gluten Free!
cobbler gluten free paleo vegan healthy
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paleo ice cream

Dairy Free Paleo Ice Cream

Paleo Ice Cream with out any dairy that doesn’t require a machine to make?  You bet and it is legit Ice Cream. I made this on Facebook Live (go watch it here).

Paleo Ice Cream Base Recipe

1/2 cup coconut milk (the canned full fat)
1 egg white
1 tbsp honey or any sweetener you like

Add the honey to the milk and microwave for 30 sec – give it a stir and blend it. Whisk/froth up the egg white until it is light and frothy, add that to your milk mixture.

Strawberry
5-6 frozen or frozen strawberries
1-2 tsp water
Blend until it has liquified
Add in 1/4 cup of sweetener (optional)

Add that to your coconut milk, blend well – pop it in the freezer. It needs at least 90 mins to set.

Chocolate

1/3 cup of dark chocolate or dairy free
Melt it in 15 sec intervals in the microwave- mix really well, pop it in again for 15 sec. You don’t want it to scorch. Let it cool for a minute before you add it to your milk mixture.
You can use cocoa powder – start with 1 tbsp. You will need to add some sweetener (about 1 tbsp) if you go with cocoa powder. Blend well, pop it in the freezer!

Other flavor options:

  • coconut lime and add in shredded coconut
  • coffee
  • raspberry
  • coconut
  • pineapple
  • orange (made with orange extract)
  • vanilla (use sugar free vanilla syrup)
  • chocolate almond

Get creative with your taste buds… and don’t forget to include your kids in the creation!!!

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The Mediterranean Diet

Doctors Review: The Mediterranean Diet

The Mediterranean diet focuses on mostly sound principles of healthy, natural foods. The majority of its influence comes from the area where it is based and the normal diet of people around the Mediterranean… thus the name.

Benefits of The Mediterranean Diet

There has been lots of research about the Mediterranean Diet and the foods associated to it as a whole and individually. The diet has been associated with a lower levels of LDL cholesterol — the “lousy” cholesterol that’s associated to deposits building up and clogging your arteries.

The Mediterranean diet has also been linked to reduced incidences of:

  • Parkinson’s
  • Alzheimer’s
  • Breast cancer

“Let your food be thy medicine.”

When you eat great, healthy, non-processed food… you get health benefits.

The Mediterranean diet emphasizes:

  • Pant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
  • Healthy fats such as olive oil and canola oil
  • Herbs and spices instead of salt to flavor foods
  • Limiting red meat consumption
  • Eating fish and poultry at least twice a week

Fruits, vegetables, nuts and grains

The Mediterranean diet traditionally includes fruits, vegetables, pasta and rice.

Grains in the Mediterranean region are typically whole grain containing very few unhealthy trans fats, and bread is an important part of the diet there. People in the region eat bread plain or dipped in olive oil, not with butter or margarines.

Nuts are high in fat. Approximately 80 percent of calories in nuts come from fat. The best part is that the fat in nuts is not saturated.

Healthy fats

The Mediterranean diet focuses on healthy fats and excludes the majority of saturated fats and hydrogenated oils which are major contributors to heart disease.

Olive oil as the primary source of fat. Olive oil provides monounsaturated fat that can help reduce LDL cholesterol levels. The Extra virgin, cold pressed is by far the best choice when it comes to Olive Oil.

Omega-3 fatty acids found in nuts and fatty fish have very impressive health benefits. Omega 3 fatty acids  lower triglycerides, decrease blood clotting, decreased sudden heart attack, improve the health of your blood vessels, and help moderate blood pressure.

Fish is a big part of the Mediterranean Diet most noteworthy is the type of fish and the availability of fresh fish is amazing in the region.

Wine

The Mediterranean diet includes a moderate amount of wine (almost always red wine).  Moderate consumption means no more than 5 ounces for women and 10 ounces for men per day, so consider the amount before you think, Wine is OK”.

My Takeaways…

The Mediterranean diet is a pretty decent choice for focusing a healthy diet. People that adopt the Mediterranean diet are using more natural foods that are fresh and this could be the simple reason for the health benefits.  Your focus on processed and packaged foods is eliminated.

If this were a diet that I was going to adopt for myself I would make some subtle changes to make it even better.

  • Limit fruit to one serving per day.
  • Swap out olive oil with avocado oil.
  • Way less focus on the bread.
  • Increase lean red meat to once a week.
  • No wine.

What Do You Think?

Have you tried the Mediterranean Diet? Did you like it? Are you doing it now? Would you do it?
Let me know. I would love to hear what you think and your take on it.

Leave a comment below!!

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Zesty Zoodle Salad…Say Goodbye To Boring Salad Forever!

Zesty Zoodle Salad is one of my goto choices for getting more veggies in my diet that goes beyond boring old carrots or greens or zuchinni.

There is no room in this world for boring, bland salads. With so may amazing taste options, you should NEVER settle for less than awesome!

Awesome like this Zesty Zoodle Salad. Oh my goodness this is a great one!

INGREDIENTS

1-2 large zucchini, spiralized
1/2 red bell pepper or 3 mini red peppers, chopped
1/2 cup shredded red cabbage
cup chopped cucumber
1/2 cup shredded carrots
1/3 cup chopped red onion

Zesty Zoodle Salad Dressing

  • Tablespoons apple cider vinegar 
  • 1/4 cup avocado oil or extra virgin olive oil
  • 1/2 teaspoon sea salt
  • teaspoon brown or dijon mustard
  • 1/2 teaspoon Italian seasoning (mixed herbs)
  • teaspoon sweetener
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon pepper

Directions

  1.  Add zucchini, bell pepper, red cabbage, cucumber and red onion into a large salad bowl.
  2. In a measuring cup whisk together the dressing ingredients.
  3. Pour dressing over salad and toss to combine. Taste and add additional salt and pepper if needed.
  4. Get creative with add in’s: shrimp, olives, tomatoes

Zesty Zoodle Salad

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gluten free paleo pancakes

Gluten Free Paleo Pancakes – 5 Ways

Gluten free paleo pancakes were the showcase on Facebook LIVE last night – you can catch the replay HERE.

Using a base pancake recipe, I put together 5 breakfast combinations that are great for everyone in your family!

Quick, fast, easy and tasty!

I made:

Pancake Fruit Kabobs

My kids ate them and I wasn’t fast enough to get a pic – watch the video!

Blueberry Pancakes With Strawberry Sauce

 

gluten free paleo pancakes

 

Bacon And Egg “Sandwich”- My Healthy Version of a McGriddle

gluten free paleo pancakes

 

Avocado Pancake Toast – (my take on the ever so popular avocado toast)

gluten free paleo pancakes

 

Pancake Dipped Bacon <— not a typo, the real deal

Sadly no pic, once the broadcast was over my kids swooped in and inhaled all of the pancake bacon dippers #Sorry

You can make these pancakes ahead and freeze them. When you are ready to eat, take them out and pop them in the toaster!

Gluten Free Paleo Pancakes Base Recipe

1 1/2 cups of gluten free all-purpose flour (I have Pillsbury and Bob’s Red Mill)
3 1/2 tsp of baking powder
1/2 tsp salt
1 1/2 cups of dairy free milk (almond, coconut, cashew)
1 egg
3 tbsp of an oil (avocado, ghee, coconut oil or melted grass-fed butter)
Sweetener (see below)
Water
Directions
If you’re making them to be savory then only add 1 tbsp of sweetener
To make them more traditional add 1/3 cup of sweetener of your choice.
Mix the dry ingredients together with a fork, then add in the milk, egg and oil. Mix well.
It will be thick but you can thin it out little by little with water. You don’t want it soupy.
Heat your griddle or frying pan, I used KerryGold in the pan.
Scoop out the size of pancake you want. Wait for the bubbles to form then flip.
What I like to do is a make one pancake, cook it and taste it. I can adjust the flavor of the remaining batter if need be.
Optional Add in’s
  • cinnamon
  • nutmeg
  • butter extract
  • maple extract
  • blueberries
  • Sprinkles
  • Powdered peanut butter
  • Flax seeds, hemp seeds, coconut flakes
  • Seasonings
Get creative!
Coconut Flour Pancakes
gluten free paleo pancakes
In the broadcast I mentioned a coconut flour recipe.
When you use coconut flour, it has the hint of coconut flavor so be prepared for it.
If you don’t like coconut, this might not be for you.
Coconut Flour Pancakes
3 tbsp coconut flour
3 eggs
1/4 tsp salt
3 tbsp non dairy milk
3 tbsp oil (coconut, avocado or melted grass-fed butter)
1/4 tsp baking powder
2-3 tbsp sweetener of your choice
Blend all of the ingredients together.
Cook on medium heat, scoop out the size of pancake you want.
Once you see the bubbles, flip.
You can use the same add in’s as above.

You have options!

…just have to use them!!!
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10 Minute Meal - Balsamic Glazed Beef Roll-Ups

10 Minute Main Course: Balsamic Glazed Beef

10 Minute Meal as a main course dish that is easy, fast, paleo and packed full of protein and veggies? Is it possible? Can it be done? Sure is and I did it! (Video Below)
One of the biggest reasons excuses I hear from people describing their struggle with eating healthy is, “I just don’t have the time to cook.” Well, put that one in the trash bin…read on.

Balsamic Glazed Steak Roll Ups

This is a 10 minute meal!

Ingredients
Family portion of protein.
Salt, pepper, garlic powder
Veggies of your choice – julienne chop
Balsamic Glaze
1.5 tsp oil (avocado, olive)
3-4 cloves of crushed garlic
1/4 cup of balsamic vinegar
1/4 cup of liquid aminos (coconut aminos) or light soy sauce
2 tbsp red wine vinegar or worchestershire
2 tsp Splenda brown sugar (or coconut sugar or splenda)
Directions:
Heat the oil and add in the garlic.
Let that cook for about a minute.
Add in the remaining ingredients and bring to a boil. Reduce the heat and let it simmer on low for another 5 minutes. While that’s happening…
Season your choice of protein. You can use chicken, pork or steak, very thinly sliced.

I used flank steak.

Seasoning that I used:  garlic powder, salt (Himalayan) and ground black pepper.

Cut your meat or have it cut so that it is thin and wide enough to wrap around your veggies.
Roll Options:
-red, yellow, green pepper
-onion
-zuchinni
-sprouts
-spinach
Season your meat with salt and pepper. I also sprinkled garlic powder on the meat.
Add your veggies to the meat.
Roll the meat to wrap the veggies inside.
Place seam side down on your pre-heated (medium-high) pan.
Cook 3-4 minutes per side.
Cover the meat with your balsamic glaze and reduce the heat to medium.
You need to continue to baste and turn your meat until it is cooked through.
This is an awesome meal that can be done in just 10 minutes.
Pro Tip:
Chop up some extra veggies and add them to the pan with a little water to act as a deglazer so that they get to enjoy the awesome glaze as well!
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