Tag Archives: paleo

shiritaki noodles recipe with teriyaki marinade

Shiritaki Noodles: Perfect For Your Lifestyle

Shiritaki Noodles aren’t anything new. They’ve been around for a long time but have been gaining in popularity over the last year or so as we are striving for cleaner diets and low / no carb solutions.

These low-calorie, gluten-free noodles with zero net carbs are made out of water-soluble fiber made from the Konjac plant.

Not only are they yummy, but the pre-biotic properties of the Konjac plant are vital when it comes to gut health and well-being. Hey yogurt lovers, you now have a replacement for your beloved pro-biotic delivery system!

I’ve been telling my clients and people who ask me for a few years that Shiritaki noodles are an excellent alternative to pasta based solely on the macros but I had never tried them myself.

Shiritaki Noodles – First Impression

So, I took to Facebook Live to do a first impressions taste test of these little wonders. You can watch that here:

 
In short, I like them. Earthy smell? Yes, if the earthy you are referring to is near a dairy farm or sewage treatment plant. Gah… not good.

Price per serving is not what I would call budget or family friendly but they are an excellent alternative to pasta. I am still trying to put my finger on the exact texture. They aren’t soft like pasta and they aren’t crunchy like fried noodles… they are somewhere in between.

Shiritaki Noodles are great for so many lifestyle choices whether you’re vegan, paleo, keto or just trying to lower your processed carb intake.

Shiritaki Noodle – Recipe

You must, must, must, must rinse the noodles. I don’t care how you are going to prep them for your recipes, but you must rinse them first.

There are a few different ways to prep your noodles. My choice was to rinse them in warm to hot water and then towel dry them.

Once they are dry, put your noodles in a non-stick pan without oil. Seriously, no oil, no butter, just as is into the pan which will further dry them out.

Use tongs to keep the noodles moving around which will also prevent them from clumping together. (I used chopsticks.)

That’s it. They really are super simple to make and you can eat them on their own but no one likes boring so let’s hit them with a bus coming from flavor town!

Dr Carrie’s Teriyaki Marinade

1/2 cup coconut or liquid aminos or reduced sodium soy sauce
1/3 cup of oil (avocado, olive)
1/4 cup coconut sugar
1-2 tbsp honey
1/4 cup chopped green onions(if you have them-you can leave it out)
4 cloves garlic, crushed
2 tablespoons sesame oil
2 tablespoons freshly grated ginger
1 teaspoon Sriracha, optional

Mix all the ingredients together and allow them to combine for a couple of hours or combine and pour on your noodles for the last few minutes of cooking.

If you use this marinade for meat, let your meat sit in it for a few hours. You can thank me later.

When you make these, let me know what you thought. I would love to hear your experience with Shiritaki Noodles and your recipes!


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paleo diet metabolism reset plan

Paleo Diet: The Best Foods For Your Paleo Diet

The paleo diet is based roughly on what our ancestors were probably eating during the Paleolithic era (around 2 ½ million years ago). Did I ever mention that science is wrong from time to time?

The diet is extremely healthy and wholesome if you follow it. Thousands of people all over the world rave about the health benefits and great results they get from it

Like any diet, it is not the end all and be all, no diet ever is, but it’s a great life style to adopt.

The diet itself is pretty easy to understand. You have a list of foods that you can eat and a list of foods that you should not eat. Pretty much like any diet.

It’s very basic and anybody can understand it. Unlike other diets which use nutrient timings, food combinations, detoxes, lemonade, etc. the paleo diet is straightforward.

However, it is not an easy diet to follow.

Paleo Diet: There Is A Challenge

The biggest complaint about it is the initial challenge people go through. You’ll have cravings that will be gnawing at you constantly. Those cravings are the exact same cravings you would go through if you were a drug addict that quits your drug of choice.

It’s just like that because it’s exactly what you’re doing… you’re going to be coming off a drug addiction. In this case, the drug is sugar.

Once you get past letting go of your sugar cravings, it will be smooth sailing.

So what are the best paleo foods?

The paleo foods you eat are nutrient dense and natural. In the purest forms of the paleo diet you eat organic produce and grass-fed meats. Even eggs should be free range.

If you can do that, fantastic! However that would be a little on the expensive side. So, if you can’t afford organic vegetables and grass-fed meats, then by all means get the normal produce and meats.

Just stick to the food list recommended below.

There are many types of foods you can eat while on the paleo diet.

Paleo Diet: The Foods

Meats
Poultry, Bacon, Pork, Ground Beef, Grass Fed Beef, Chicken Thigh, Chicken Leg, Chicken Wings, Turkey, Chicken Breast, Pork Tenderloin, Pork Chops, Steak, Veal, Lamb rack, Shrimp, Lobster, Clams, Salmon, Venison Steaks, Buffalo, New York Steak, Lamb Chops, Rabbit, Goat, Elk, Emu, Goose, Kangaroo, Bear, Beef Jerky, Eggs, Bison, Bison Steaks, Bison Jerky, Bison Ribeye, Bison Sirloin, Wild Boar, Reindeer, Turtle, Ostrich, Pheasant, Quail, Lean Veal, Chuck Steak, Rattlesnake

OK… some of those are a little crazy but you get the idea. There are a lot of choices which means it’s easier to do paleo than most other nutrition plans.

Pick and choose what you like and eat those. It does not have to be a rigid diet. Some flexibility is good.

Vegetables
Asparagus, Avocado, Artichoke hearts, Brussels sprouts, Carrots, Spinach, Celery, Broccoli, Zucchini, Cabbage, Peppers (All Kinds), Cauliflower, Parsley, Eggplant, Green Onions

Fats
Avocado Oil, Coconut oil, Olive oil, Macadamia Oil, Grass fed Butter

Nuts
Almonds, Cashews, Hazelnuts, Pecans, Pine Nuts, Pumpkin Seeds, Sunflower Seeds, Macadamia Nut, Walnuts

Fruit
Apple, Avocado, Blackberries, Papaya, Peaches, Plums, Mango, Lychee, Blueberries, Grapes, Lemon, Strawberries, Watermelon, Pineapple, Guava, Lime, Raspberries, Cantaloupe, Tangerine, Figs, Oranges

The one thing that may be missing and glaring obvious to you is the lack of grains, breads, crackers, cookies, cakes and other similar crap that you don’t need at all.

Some people will argue that our Paleolithic ancestors ate grains. Yes they did. They ate grains that weren’t refined, processed, chemically altered or bleached unlike the ones we eat.

They also walked everywhere didn’t have heat or air conditioning and couldn’t go through the drive thru when they were hungry.

Some people think that a paleo diet removes carbs. It doesn’t. It removes crappy carbs but you can have all the vegetables you want, those are carbs.

If you consume only the foods on the list above, you will notice your health improve. You will look and feel better.

If you eat sensibly and follow this diet, your results will be fantastic.

When you change to a paleo based diet, the results can be amazing in a relatively short period of time.

If you are looking to lose weight, drop inches fast, increase your energy and feel better overall, you really should look at a paleo based eating plan.

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banana zucchini muffins dr carrie burrows recipe

Banana Zucchini Muffins: Paleo Style

Banana Zucchini Muffins have become a HUGE hit in our house.

I debated with myself if I should tell my children that they were healthy and good for Paleo based diets or not.

In the end I told them and it didn’t bother them one bit! Healthy or not, they are fans of flavor and these Banana Zucchini Muffins are hanging out in the town square of flavor town!

They are seriously good!

These are the exact ones that I made on Facebook Live. <= Click to watch.

Banana Zucchini Muffins

Ingredients

  • 1 cup shredded zucchini (from 1 medium zucchini)
  • 2 eggs
  • 1 mashed banana
  • 1 cup almond butter (or any nut butter)
  • 1/2 cup sweetener of your choice
  • 1 teaspoon vanilla extract
  • 1/2 cup coconut flour
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
Instructions
  1. Preheat oven to 350 degrees F
  2. Squeeze shredded zucchini of excess moisture with a dish towel.
  3. In a large bowl, add zucchini, mashed banana, almond butter, sweetener, eggs and vanilla. Mix until smooth and well combined.
  4. Add the dry ingredients to the wet ingredients: coconut flour, baking soda and salt. Mix well.
  5. Divide into muffin cups. Bake for 22-25 minute or until golden on top.
 
Extras For Added Flavor (If You Like)
– cinnamon
– nutmeg
– shredded coconut
– chopped nuts
– chocolate chips
 
You can use a nut butter alternative.
 
These muffins freeze really well.
 
To make these Banana Zucchini Muffins vegan, just use flax egg or chia egg in place of the regular eggs. 
Do me a favor…. when you make these (and I know you will), let me know how you like them and if you did anything different to yours! 

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rainbow wrap

Rainbow Wrap: Gluten Free, Paleo And Delicious!

Rainbow wrap snack time has become a new top request in my home! Either as a great little snack or an awesome lunch choice. They are so easy to make and incredibly versatile.

I know, when you hear ‘Rainbow Wrap’ your mind immediately sends you a picture of a typical wrap with some colorful insides or maybe even a roll from your favorite sushi restaurant.

Hopefully that will all change when you try this Rainbow Wrap because this wrap is made entirely from veggies with an option for protein and of course a few dipping sauces that I know you’ll love!

You start with ditching the conventional wrap and replacing it with a hearty Collard Greens Leaf!

That’s right… a collard leaf!

Now, I was a little hesitant at the thought of using a raw collard leaf. Don’t get me wrong. I love collard greens when they’re cooked, but a big old raw leaf? Absolutely! [Video Below of Both Original & Vegan Version]

Carrie’s Rainbow Wrap

Ingredients

  • Collard Leaves
  • Red Cabbage
  • Carrot
  • Rice / Quinoa
  • Cucumber
  • Red Pepper
  • Chicken
  • jalapeño (optional, but gives a nice kick and a great taste)

Directions

  1. Select collard leaves that are large without any holes. Using a paring knife, trim the spine of the leaf to make it about the thickness of the rest of the leaf. This takes some time and practice but it allows the leaf to bend without breaking.
  2. Cook your rice or quinoa and allow to cool.
  3. Cook your chicken the way you like. I used left over grilled chicken breast.
  4. Julienne the carrot, cucumber, red pepper and red cabbage.
  5. Lay your collard leaf, spine down and add a couple of teaspoons of rice / quinoa, your chicken and the vegetables.

Fold and roll.

Enjoy!

Sauces… I had three sauces for the video.
1) Sriracha & Garlic Aioli
2) Liquid Aminos & Sesame Oil with Green Onion
3) Thai Peanut Sauce

Go ahead and make these for yourself! They are a great recipe to add to your collection, especially with summer and fresh vegetables upon us!

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PS – Tomorrow I’ll be sharing the sauce recipes in my newsletter.

Rainbow Wrap

Vegetarian Rainbow Wrap

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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