Tag Archives: healthy eating

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).

 

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!

[fbcomments]

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.

Interested in losing weight, having more energy or resetting your metabolism so you burn fat?

Check out the programs here to see which one is right for you…
http://carrieburrows.com/weightlossprograms/

 

Healthy Chicken Recipes

Winner Winner, Chicken Dinner!! 3 Easy, Fast and Healthy Recipes.

Healthy chicken recipe options was the subject of my Facebook Live tonight. I really want everyone to know that just because you are eating healthy doesn’t mean you have to sacrifice great food…and that what you eat can and should be what your whole family enjoys eating!

Bacon Wrapped Chicken

 

 

 

 

 

Ingredients:
1lb chicken tenderloin (about 10)
1 package of turkey bacon (you can use chicken or pork)
1-2 tbsp Salt
1-2 tbsp pepper
2-3 tbsp garlic powder
1 tbsp paprika
*option – if you want to keep it super simple, you can use Mrs. Dash in place of the seasonings
*you can use any seasonings you like – Italian, Chipotle – anything you like

Directions:
Preheat your over to 350 degrees
Mix together you seasonings and spices in a dish/bowl.
Sprinkle your seasonings over the chicken tenders, coat them generously. If you need more seasoning, add more.
Take a slice of turkey bacon and wrap it around one end of the tenderloin, tuck in the bacon so it stays or use a toothpick to hold it. Take another piece of bacon and finish covering the chicken.
Place the chicken in an oiled pan or on a rack within a baking dish.
Bake 30-35 min.

Chicken Fingers- Gluten Free

 

 

 

 


Ingredients:
1 lb of chicken tenderloin
1 egg
1/2 cup of almond flour or coconut flour
2 tbsp garlic powder
1 tbsp salt
1 tbsp pepper
1 tbsp paprika
1-2 tbsp oil – I used avocado oil. You can use olive oil or coconut oil.
*you can use any seasonings you like
*You can keep it simple and just use Mrs Dash or you can get creative and use Italian seasoning, or add in some chile powder.

Directions:
Scramble the egg in a bowl and set aside.
In a dish mix together all of the seasonings and the almond flour.
Dip the tenderloin in the egg mixture then roll or dredge them in the seasoned flour.
Heat up 1 tbsp of oil to a skillet or frying pan. Once the oil is hot add in a few of the tenders. They will need to cook 3-5 minutes per side, depending on how thick they are. Continue with the rest of the tenders.

Homemade Dipping Sauces

Sriracha Mayo
2 tbsp mayo
1 tbsp(use less if you don’t like spicy) Sriracha Sauce
Mix!

Honey Mustard
Equal parts
-mayo
-mustard
-honey
Mix!

Guacamole
1 avocado
1 tbsp garlic powder
1/2 tbsp – 1 tbsp of pink salt
Pepper – optional.
Mash and mix the avocado add in the garlic, salt and pepper.

Enjoy!

Bonus

Sweet & Spicy Chicken Tenders

 

 

 

 

 

Ingredients:
1lb of chicken tenderloin
1/2 cup tomato paste
3 tbsp water
2-3 tbsp Sriracha
1-2 tbsp Splenda brown sugar or coconut sugar
1-2 tbsp honey
Salt and pepper.
*if you don’t have tomato paste you can use low sugar ketchup

Directions:
Preheat the oven to 425 degrees.
Spray/grease a baking dish.
Sprinkle salt and pepper over the tenderloins and place them into the baking dish.
In a mixing bowl combine the tomato paste, water, Sriracha, brown sugar, honey. Taste and adjust to your liking.
Wisk until smooth.
Pour the sauce over all of the chicken.
Bake 30-35 min

Catch the Facebook Live replay here:
https://www.facebook.com/iamcarrieburrows/videos/10153933192692003/

PS: Here is the link to get on the list for my NEW DIET PROGRAM (The diet program to end all diet programs) Click here: http://eepurl.com/cuaqLL

How to say NO to food pushers

Odd title to this blog post, I know…but I will explain.

I was at a holiday party last week. It was great to socialize, meet new people, talk about a range of topics and then IT happened.

“IT” was one of the party guests coming over to me insisting I eat some cookies or cake or have some of the appetizers. When I politely declined, she offered me other things wine, mixed drinks, some kind of Christmas creamy alcoholic conncoction and again I politely declined.

Image

Before making my way to the party I had dinner. I was full so not to be tempted by any of the holiday food joy.

Back to my story…once I refused food for the second time, she rallied the troops. Mark…Carrie is not having any of the treats…go and make her up a plate. Which was followed by “you can afford to eat it, c’mon just have a plate” Then the host hollered over to another guest and said “Christine…Carrie needs to have some of your cheesecake doesn’t she?! grab her a piece”.

Smiling and kindly pushing away the food, I insisted that I was full. Her reply was “you are small, you should eat more AND it’s the holidays” — whhhaaaattttt?

You know all heck would break loose if tables were turned and I went around telling people to put food down, can I get an Amen on that one?! #Amen

Image

 

Look lady, I have been cordial and polite but enough was enough. So then I started…I told the host that none of the food there was on my nutrition plan, that most of that sugary, fattening stuff will make me sick to my stomach…then came the doozy and I said :

 I don’t need food to enjoy the company of others.

READ THAT LINE AGAIN AND REMEMBER IT! 

I know the host and most of these food pushing guests are very nice people but that night they were jerks.  In a not so mall way, they were being bullies.  Now that isn’t to minimize real world bullying, but you know what I mean.  I honestly felt like I was being bullied into joining in their experience.

Image

Food doesn’t equal happiness or a good time to me. I will add a disclaimer that yes, I have had meals and have said, “Hellooooo happiness” while eating said meal.

If you are big or small don’t give in to Christmas, Valentines, Easter, 4th of July, Canada Day, Halloween food pushers.

Those Christmas calories add up fast and can get out of control fast.

This morning I got a phone call from one of the guests congratulating me on my stand and she asked me to put together a plan for her nutritional future.  She wants to start today…not after the holidays. 

Just like raising our children…when you stand up for what you believe in, the influence you can have on others is golden.

Celebrate being with the company of others.  Enjoy your time, fellowship and the company of others without the regret of doing something that you wouldn’t normally do and that doesn’t fit into your own nutritional plan.

 

Image