NUTRITION
Paleo or Primal Lifestyle:
We choose to live a paleo or primal lifestyle, for us it started with changing the way we ate in order to fuel an active lifestyle and now it encompasses a healthier all-round perspective. We have more energy, less mood swings (yes, as women we admit to the odd mood swing:), clearer thinking, less health issues and of course the ability to push harder physically.
First things first. What is paleo or primal? In a nutshell, paleo is a lifestyle free of sugar, grains, dairy, beans, legumes, and processed foods. It is a life full of energy, strength, and vitality obtained from eating lean, preferably grass-fed, meats; wild-caught, sustainable seafood; and (ideally) local, organic vegetables, fruits, and nuts. Along with the deeply nourishing food we strive for emotionally satisfying social relationships and a genuine interaction with the natural world.
Now with that stated, please note our use of the term “lifestyle” instead of “diet.” Paleo is NOT a diet, it is a way of life, and for some, this may be a difficult concept to grasp. However, once you decide to make the change, you won't want to look back.
We can help you through the initial steps to help make it easier:
Step 1: Purge your pantry and refrigerator of ALL non-paleo items; eliminating temptation is key.
Step 2: Eat at home; it's best until you figure out the choices to make your own menu at home.
Step 3: Focus on one meal at a time; start with the meal you think will be your biggest challenge and step into the change gradually.
Step 4: Substitute; sometimes we still crave the favourites so find the paleo alternative (we can help and so can Google)
Step 5: Plan ahead; planning is key, use 1-2 hours on a day off to set up your week.
Step 6: Make too much but don't eat too much; eating a clean diet can still wreak havoc on your body composition if you eat too much.
We choose to live a paleo or primal lifestyle, for us it started with changing the way we ate in order to fuel an active lifestyle and now it encompasses a healthier all-round perspective. We have more energy, less mood swings (yes, as women we admit to the odd mood swing:), clearer thinking, less health issues and of course the ability to push harder physically.
First things first. What is paleo or primal? In a nutshell, paleo is a lifestyle free of sugar, grains, dairy, beans, legumes, and processed foods. It is a life full of energy, strength, and vitality obtained from eating lean, preferably grass-fed, meats; wild-caught, sustainable seafood; and (ideally) local, organic vegetables, fruits, and nuts. Along with the deeply nourishing food we strive for emotionally satisfying social relationships and a genuine interaction with the natural world.
Now with that stated, please note our use of the term “lifestyle” instead of “diet.” Paleo is NOT a diet, it is a way of life, and for some, this may be a difficult concept to grasp. However, once you decide to make the change, you won't want to look back.
We can help you through the initial steps to help make it easier:
Step 1: Purge your pantry and refrigerator of ALL non-paleo items; eliminating temptation is key.
Step 2: Eat at home; it's best until you figure out the choices to make your own menu at home.
Step 3: Focus on one meal at a time; start with the meal you think will be your biggest challenge and step into the change gradually.
Step 4: Substitute; sometimes we still crave the favourites so find the paleo alternative (we can help and so can Google)
Step 5: Plan ahead; planning is key, use 1-2 hours on a day off to set up your week.
Step 6: Make too much but don't eat too much; eating a clean diet can still wreak havoc on your body composition if you eat too much.
RAW Fudge
1 cup almond or cashew butter (cashew is a little sweeter) 1/3 cup coconut oil - melted 1/4 cup coca powder 1/4 cup natural maple syrup 1/2 tsp fine sea salt 1 tsp vanilla Mix all ingredients in a bowl and whip until smooth. Press into a 4x4 pan, or larger if you want thinner pieces Freeze and then cut into small pieces. Keep in freezer until ready to serve. |
Butter Chicken
2 x 2 tbsp butter (grass-fed) 2 tsp paprika 1 Kg chicken cut in chunks 2 tsp ground coriander 2 tsp garam masala (Indian) 1 tbsp grated fresh ginger 1/4 tsp chili powder (adjust to taste) 1 cinnamon stick 6 bruised cardamon pods (2 tsp ground cardamon) 1 can of tomato puree (1/2 can tomato paste) 3/4 cup coconut milk 1 tbsp fresh lemon juice In a med-high skillet add the first 2 tbsp of butter and stir-fry the chicken chunks, then remove them from the pan. Melt the second 2 tbsp of butter and slowly heat the spices (med heat) for a minute or two until you can smell the aroma. ( I mixed them all together before putting them in the pan) Put the chicken back in the pan and stir so you mix in all the spices with the chicken. Add the tomatoes and simmer for about 15 minutes. Stir from time to time. Add the coconut milk and lemon juice and let it simmer for another 5 minutes. I served mine over shredded sweet potato.... YUMMMMM! Naan Bread 4 whole eggs 1/4 c coconut oil 2 pinches salt 1/2 c coconut flour 1/4 tsp baking powder 2/3 to 1/2 c coconut milk or water Mix everything together (except the water/coconut milk component) until it is thick, then add water/coconut milk until it is like thick-ish pancake batter. Butter your griddle, then spoon mixture onto griddle, you will probably have to tap down the mix to a thin cake. It makes 12 cake like naan breads. |
BUTTER CHICKEN AIN'T NOTHIN' WITHOUT NAAN |
Summer Smoothies
Here are some great options for a quick breakfast or when it's just too hot too eat (like everyday lately : ) Start with 1 cup unsweetened vanilla almond milk or coconut milk and 1-2 tablespoons of your protein of choice (we like egg protein), add your favourite fruit ingredient (some great ideas are listed here) and then enough ice to make it as thick and icy as you want it. Blend and chillax! Mango Raspberry Banana Cappuccino 1 cup mango (frozen) 1 cup cold coffee 1/2 cup raspberries (frozen) 1 large banana 1 tablespoon almond butter 1/4 cup ice Blueberry Pumpkin Pie Chocolate Coconut 1/2 cup pureed pumpkin (or sweet potato) 2 tablespoons coconut butter 1/2 cup blueberries (frozen) 1/2 banana 1 tablespoon cashew butter 2 teaspoons cacao powder 1/2 teaspoon cinnamon |
Spaghetti & Meatball Bites
1 medium spaghetti squash, cut in half lengthwise, seeds removed 1lb ground beef (grass-fed if possible) 1 (14oz) can tomato sauce 3 egg whites, whisked 1 tablespoon dried parsley 1 tablespoon dried basil 1 tablespoon dried thyme salt and pepper, to taste1 tablespoon fat of choice (coconut oil) Instructions Preheat oven to 425 degrees. Microwave the spaghetti squash for 8-10 mins, do not overcook In a large bowl combine meat, 1/2 tablespoon of parsley, basil, and thyme and a bit of salt and pepper. Make your ground beef into small bite-sized meatballs and fry in skillet with coconut oil. Then add your can of tomato sauce, extra herbs, and salt and pepper. After meatballs have cooked for about 3-4 minutes, flip them and let them simmer in the sauce. While the meatballs are cooking through, remove your spaghetti squash from oven and use a fork to dethread the squash. |
Turn oven down to 350 degrees.
Place silicone cups in your muffin tin then add your spaghetti squash threads to eat silicone cup, pressing down in the middle of the cup for the meatball to sit.Once the meatballs are done cooking, remove them from the sauce, and place each one in a muffin tin. Now pour just a little bit of beaten egg white on top of each muffin. Bake for 18-20 minutes or until egg is completely cooked through. Add extra sauce to a bowl and dip your spaghetti and meatball bites in the sauce! BOOM! |
Paleo Cinnamon Buns
Dough: 2 eggs 1 tbsp honey 1/4 cup coconut oil 21/2 cups almond flour 1/2 tsp sea salt 1/2 tsp baking soda Filling: 1 tbsp melted coconut oil 2 tbs cinnamon 3 tbs maple sugar Icing: 1/4 cup coconut oil 1/4 cup maple sugar 1 tsp vanilla 3/4 tsp coconut flour Preheat oven to 350 Mix all dough ingredients until well combined. Place dough ball between two layers of parchment paper. Roll into a 1/4 inch thick rectangle Combine filling and spread over dough Roll up from the long side of rectangle and then cut into individual rolls Bake 15-20 mins on parchment lined baking sheet Mix icing and drizzle over warm rolls |
Blue Ribbon Country Captain Chicken
3 strips bacon (1/4" pieces) 2 lbs chicken thigh (boneless, skinless) 1/2 tbs coconut oil 4 medium onions 3 large bell peppers 3 tbsp raisons (optional) 1/2 cup chicken broth 1/2 - 2 tbsp curry powder (to taste) Preheat oven to 400 degrees F Fry and drain bacon, remove from pan Leave bacon grease in pan and add coconut oil and chicken, crisp both sides of chicken Place in baking pan - single layer Saute onions, peppers, garlic and raisons until tender Pour broth into hot skillet and slowly stir in curry Pour mixture over chicken in baking dish Bake for 35 mins. |
Roasted Stuffed Acorn Squash
2 medium size acorn squash 3 tablespoons of olive oil + oil for roasting 3 tablespoons of honey 1/2 teaspoon of sea salt 1 cup of diced mushrooms 1 cup of chopped parsley 2 apples, peeled and chopped 1/3 cup cranberries, dried 4 green onions, diced 4 tablespoons of almond flour 1/4 cup of chopped walnuts (optional) Preheat your oven to 450 degrees F. Slice the acorn squash in half, scoop out the seeds, and coat the inside with (oil (or butter) and salt. Place face down on parchment paper (or non-stick surface) on a baking sheet and roast for about 20 minutes, or until a fork slides into the skin easily. Saute butter, honey, and the remaining ingredients in a frying pan for 10 mins. add honey, salt & better to taste Stuff each acorn squash and serve. |
_Breakfast Egg
Muffins
Scramble 3 eggs (mix with 2 tbs milk if desired) Season with basil, sea salt, pepper Pour evenly into 12 cavities of mini muffin tray Add desired toppings to each muffin ie: mushroom, pepper, onion, bacon, spinach, feta cheese... Bake at 350 degrees for 5 -10 minutes Can be refrigerated and reheated in mircrowave or enjoyed cold. |
_Pecan Crusted Chicken
1/2 cup spicy brown mustard 2 tbsp honey 1 cup pecans 4 boneless, skinless chicken breast Preheat oven to 350 degrees. Wisk together mustard and honey. Pulse pecans in food processor until finely chopped. Roll chicken breast in honey-mustard and then in chopped pecans until well coated. Place in a greased glass baking dish and bake 45 mins. Serve on a salad or with baked vegetable of choice. |
Dark Chocolate Covered Shortbread Cookies
5 tbsp butter (or ghee) 1 tbsp coconut oil 3 tbsp honey 2 cups almond flour 3 1oz dark chocolate squares, melted Preheat oven to 350 degrees. Melt butter, oil & honey together Pour over measured almond flour in medium sized mixing bowl Fold together and then roll into 1" balls and place on greased pan. (flatten with fork if desired) Bake 12-15 minutes until golden Allow to cool and then drizzle with melted chocolate. These freeze well. |
Paleo Chocolate Pudding
2 ripe avocados 1/2 cup cocoa powder 1/2 cup honey 2 tbsp coconut oil 1 tsp vanilla extract Whip all ingredients in food processor and then spoon into serving bowl (it's very thick as it should be). This also doubles as an awesome fruit dip, or banana chip dip or almonds.....basically everything goes with chocolate so enjoy!! |