Category Archives: recipes

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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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).

 

brown derby cobb salad

Disney’s Brown Derby Cobb Salad

Disney’s, “Brown Derby Cobb Salad” is not just your regular run of the mill Cobb Salad.

Let’s be honest here. Anyone can make a Cobb Salad…yawn.

But, to make a Cobb Salad that makes you forget you’re eating a salad, well that is something special!

The Disney Chefs make amazing food and the masterminds behind the Hollywood Brown Derby Salad, which is a restaurant in Hollywood Studios turn salad up a notch! 

Don’t get me wrong here. By no means do I believe I can out chef a Disney Chef, however,  I decided to take the Brown Derby Salad Dressing and ‘healthify‘ it… Carrie style.

I made this live on Facebook so you can see just how easy it is! Click here to watch the broadcast.

Enjoy!

Brown Derby Cobb Salad

Chopped Lettuce
Sliced egg
Crumbled turkey bacon
Diced tomato
Cubed avocado
Get Creative, add in leftover veggies or meat
This is your salad, enjoy it!!
Dressing
1 tbsp water
2 tbsp red wine vinegar
1 tbsp lemon juice
1-2 cloves of crushed garlic
1 tsp Worcestershire
1 tsp dry mustard
1/2 tsp sweetener
1 tsp salt
1 tsp pepper
1/2 cup avocado oil
Directions
Combine all the ingredients in a small mason jar and shake to mix.
Pour over your salad and toss.

What’s Missing?

Cobb Salad connoisseurs will tell you that the cheese is missing.
Brown Derby experts will tell you that the Blue Cheese is missing.

Live a little… you don’t need cheese on your salad! Go without… you won’t even miss it.

brown derby cobb salad dressing is amazing

I often get asked questions about salad dressings. We all know that salads are a great way to increase our vegetable intake. But many people find them kind of boring.

So, questions about how to, “Turn them up a notch” will often come up and usually the thought is with the dressing. I agree! BUT NOT THE STORE BOUGHT SOLUTIONS.

Most (not all), but most store-bought dressings are jacked full of additives, sugars, stabilizers, fillers and stuff you just don’t need or want in your food.

Homemade salad dressings are super easy, full of amazing flavor and can turn any boring salad into a special meal.

Experiment, find something you like and go with it.

Looking for other options?
You can try one of these as well:

‘1905’ Salad Dressing – Video
Caesar Salad Dressing – Blog

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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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

Don't give up having the awesome taste of creamy sauces for your chicken and pasta just because you're on a diet..just change your ingredients.

Creamy Chicken Bites

There are a lot of people that in the quest for eating healthier have given up creamy sauces that are milk, cream or cheese based. One favorite that gets tossed out is an Alfredo Sauce.
A basic Alfredo contains lots of heavy cream and cheese and sometimes flour…this is a painful combination for many people.
While there are very few recipes that can actually replace the trinity combination of butter, milk and cheese, there are lots of recipes that can make you forget all about them because they are a great replacement.
Here is one that I made the other night and used it on chicken tenderloins that I cubed and sautéed. It was absolutely great!

Try it for yourself.

Creamy Chicken
  • 4 boneless, skinless chicken breasts or left over cooked chicken
  • 1/2 cup chopped onion
  • 2 cloves of garlic chopped
  • 1 cup of mushrooms sliced (optional)
  • 2 tbsp. garlic powder
  • ½ cup of chicken stock(optional)
  • 1 can of  coconut milk
  • 1 tbsp. extra-virgin olive oil or avocado oil
  • 4 slices of turkey bacon chopped
  • Sea salt and freshly ground black pepper to taste
  • Seasonings of your choice (garlic, Italian seasoning)
  1. Bake, stir fry or grill the chicken. Slice or chop the chicken before or after cooking into 1″ cubes. (This is a great use of leftover chicken for an amazing lunch the next day.)
  2. Heat the oil in your pan or skillet.
  3. Add in the chopped bacon and cook 4-5 min.
  4. Add in the onion and garlic, cook for 2-3 min.
  5. Add in your chicken plus the coconut milk and broth.
  6. Add in your seasonings – pepper, salt, garlic powder.
  7. Simmer on a low-med heat until the sauce starts to thicken.
  8. Serve with zucchini noodles, spaghetti squash or cauliRice

My kids love it when I make this…I’m sure yours will too.

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Check out the programs here to see which one is right for you…
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Want a super easy and delicious snack? Try this Chocolate Mousse recipe

Healthy and Super Delicious Chocolate Mousse

Chocolate Mousse is a great standard on the dessert table but typically it’s not considered a ‘healthy choice; that is until now!

I’m not exaggerating when I say that this instantly became a Burrows family favorite regardless of the base recipe or the avocado style. It is so freaking good, easy to make and everyone will like it.

Even though it’s made with coconut milk, you don’t taste coconut. It tastes like Chocolate Mousse! The avocado option makes gives it a silky texture and makes it ‘lighter’. You will love this!

Chocolate Mousse For The Healthy Sweet Tooth

Ingredients:
1 can coconut milk (yes it has to be in the can)
1 avocado (optional- you can’t taste it and it makes it fluffier)
1/4 cup of sweetener
1 tsp vanilla extract
2 tsp cocoa powder

Directions:
Chill the can of coconut milk in the fridge over night or for a few hours at minimum.

Scoop out the coconut cream from the liquid and place it in a bowl. Add in the cocoa powder, sweetener, vanilla and avocado (optional). Use a hand mixer or food processor and blend well.
Taste and adjust to your liking if needed. You might want more cocoa powder or sweetener.

Options:
Add in a scoop of protein powder
If you don’t have cocoa powder you could melt dark chocolate and blend that in once it is cooled.

This is such a great way to satisfy a sweet tooth!!

It does not taste like coconut!!