Category Archives: Paleo

Kid Friendly Low Carb Paleo Recipes Vegan Vegetarian

15 Three Ingredient Meals with a Healthy Spin

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20160109_160537

You’re committed to eating healthy, but sometimes the effort to plan, shop, prepare, and clean up can be enough to send you screaming to the drive thru with the golden arches. Sound familiar? To give you the motivation to continue your healthy journey I wanted to share with you all some of my quick to make and even quicker to clean up three ingredient meals. I realize that none of these are particularly innovative. However, I find it helps to have a bunch of ideas all in one place that I can go to when I need them.

Below is an excerpt from my book,  14 Days ~ 14 Pounds: Low Carb Daily Plan with 140 Quick & Easy Recipes (Low Carb Daily Plan – High Protein: Menus with Recipes). You’ll notice that some items don’t seem like low-carb choices, in the book I share the low-carb hacks for those.

1. Peanut butter + banana + whole wheat bread or crackers.

2. Boxed soup + leftover cooked veggies+ whole grains or pasta.

3. Sweet potato wedges + olive oil + sea salt.

4. Pasta + pesto + veggies

5. Pasta + parmesan + extra-virgin olive oil.

6. Steak or chicken or pork or turkey or ham + veggies + pesto.

7. Eggs + tomatoes + pesto.

8. Eggs + salsa + shredded cheese.

9. Whole wheat tortilla + veggies and/or shredded lettuce + hummus or cream cheese or shredded cheese.

10. Whole wheat pita + hummus + cucumbers or tomatoes.

11. Hot dog + mustard or ketchup + large lettuce leaf.

12. Frozen veggie burger + pasta sauce + cheese.

13. Frozen whole grain waffle or pancake + chopped fruit + maple syrup.

14. Celery stick, radish, tomato, or cucumber + cream cheese + chopped herbs.

15. Frozen whole grain mac ‘n cheese + frozen chopped spinach + thinly sliced green onion.

Eat healthy, enjoy your life!

Gluten Free Kid Friendly Low Calorie Low Carb Paleo Recipes Vegetarian

7 Easy Summer Recipes For When It’s Too Hot to Cook

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seven easy summer recipes

If the thought of spending time in the kitchen making a hot meal on a hot night makes you want to dial for pizza delivery then check out these seven easy summer”recipes” for when it’s too hot too cook. I’ve put recipes in quotes because none of these recipes actually require a measuring device and they’re all endlessly variable. So here goes …

Braised Artichokes

Whenever I make these artichokes I always make enough to have the next day. They’re nice for lunch, a snack, or another easy dinner. After two days though they tend to get grainy and while not spoiled, don’t taste as nice.

Trim artichokes and cut in half so that each side mirrors the other. Trim the end off the stems and peel off the tough outer layer. Cut out the choke or wait until after it’s cooked, like I do.
Pour some broth and/or wine (red or white) a little less than halfway up the sides of  a large saute pan with high sides. Turn heat to low.

Season broth with black pepper and salt, then add any or all of the following:

  • garlic
  • cayenne pepper
  • balsamic vinegar
  • Italian seasoning
  • Herbes de Provence

Tip: this is not a dish to experiment with curry or Asian spices. Although if any of you have success with this, please let us know in the comments.

Place artichoke halves and stems in seasoned broth. Cover pan and leave it alone for at least an hour. If you need to add more broth or wine, do so, although just enough to keep the artichokes from sticking to the bottom of the pan. When a leaf pulls out easily and I mean like butta’, there should be no resistance at all, then your artichokes are done.

Remove from heat and let artichokes cool in the broth. Remove the choke if you didn’t do so earlier. Serve, hot, warm, room temp, or cold.

Slow Cooker Version

Place two cups seasoned broth/wine in a slow cooker with the artichokes. Cook on high for 3 to 4 hours,or on low for 4 to 7 hours (depending on the size of your artichokes). Since you won’t be serving these artichokes hot, the one hour variable isn’t a problem. You can make these earlier in the day then set them aside until dinner.

Deli Plate

This is a meal that will please everyone. If someone doesn’t like something they can just ignore it. Half the fun of this meal is experimenting with different combinations and laughing at someone else’s strange concoction.

Leftovers like steak, chicken, fish, bacon, meat balls, sausage links, or hot dogs can be served cold with this meal or just serve up the deli plate for a light dinner or appetizer.

Get out a big platter and arrange a mix of the following on it:

Proteins

  • thinly sliced meats
  • smoked sausage
  • hard boiled eggs, whole or halved

Veggies

  • dill pickles
  • roasted bell peppers
  • sliced cucumbers
  • jicama
  • lettuce leaves
  • sun dried tomatoes, packed in oil and drained (save the oil to make a salad dressing for another meal)
  • kimchi    http://www.healthygreenkitchen.com/homemade-kimchi.html)

Dips & Spreads

Place any or all of the following in little bowls:

  • hummus
  • ranch dressing (link to UD recipe)
  • sugar-free creamy salad dressing
  • mayo thinned with lemon or lime juice, seasoned with your choice of cayenne pepper, garlic, dill, Herbs de Provence, or thyme
  • mustard
  • barbecue sauce
  • ketchup

Taco Bowl

This meal is so easy to prepare you can pretty much tell your eight year old twins the title of this recipe and nothing else, let them loose in the kitchen and end up with a delish dinner.

Layer in a bowl or on a platter roughly in this order:

  • shredded lettuce
  • tomatoes
  • black beans or kidney beans
  • precooked taco meat or chili (can be warm or cold)
  • salsa
  • avocado
  • sour cream or yogurt

Chili Bowl

You can of course substitute dressed lettuce for the coleslaw.

Layer in a bowl or on a platter roughly in this order:

  • dressed coleslaw
  • cold pre-cooked chili
  • sour cream or yogurt
  • cream cheese or mascarpone cheese with pesto mixed in

Chicken Waldorf Salad

You can use pretty much any protein in place of the chicken, tuna or any white fish, turkey, ham, pork, bacon (better as a garnich rather than mixed into the salad), smoked or pre-cooked sausage.

I sometimes cut the mayonaisse 1:1 with Greek yogurt.

Place in a large bowl and toss together:

  • chopped apples
  • chopped celery
  • raisins or halved grapes
  • toasted walnuts, pecans, or pumpkin seeds
  • your choice of meat
  • mayonaisse thinned with fresh lemon or lime juice or your favorite sugar-free creamy salad dressing
  • sliced green or red onion (optional)
  • chopped fresh parsley, mint, oregeno, sage, or thyme (optional but don’t use dried herbs in place of fresh in this recipe)

The following can go into this salad but aren’t necessary to its success. I will add these just to use up items that I are hanging out in my fridge.

  • chickpeas
  • Great Northern beans
  • lima beans
  • spinach, chopped or thinly sliced
  • kale, thinly sliced and rubbed with lemon or lime juice until it softens
  • feta cheese (use sparingly)
  • blue cheese (use sparingly)

BLT Avocado Salad

The title of this recipe is pretty much the recipe for this dish.

Toss together:

  • cooked bacon, don’t crumble it, chop it into bite size pieces
  • lettuce, torn into bite size pieces
  • chopped tomato
  • chopped avocado
  • mayo thinned with fresh lemon or lime juice or your favorite sugar-free salad dressing

Corn Salad

When it’s too hot to even look at my grill I like to steam my corn in the microwave right in the husk.
Trim the top inch off each ear of corn and microwave 3 minutes per cob. Remove from microwave, let cool and peel off the husks and silk. Bonus, the silk comes off super easy with this method.

Use a knife to seperate the kernals from the cob.

Toss together in a bowl:

  • corn kernels
  • chopped tomato
  • fresh basil, mint, or cilantro, roughly chopped
  • sugar-free oil and vinegar dressing

 

You can of course add a rotisserie chicken from the market, grilled burgers, hot dogs, or sausages to any of these meals. Many of these meals are easily to transport and so ideal for a picnic or a potluck.

Gluten Free High Protein Low Carb Paleo Recipes

Devilled Egg Salad

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devilled-egg-salad

 

Okay, this is one of those recipes where I didn’t bother to get out the measuring devices. True confession, I was actually trying to make devilled eggs and got carried away with the yogurt. So here’s how you can whip up an easy salad for a hot summer night.

Ingredients

hard boiled eggs

yogurt, mayo, lemon juice, or lime juice

mustard

capers

dill, fresh or dried

garlic, powdered or minced fresh

cucumber

toasted pumpkin or sunflower seeds (optional)

Instructions

Remove the yolks from the whites, placing the yolks in a small bowl and the whites on a cutting board. Add mustard, yogurt, dill, and garlic to the yolks and use a fork to mash everything together until smooth and the consistency of a creamy salad dressing.

Chop the egg whites and cucumber. Place in a salad bowl. Drizzle dressing over the salad, garnish with pumpkin seeds.

Oh, and I didn’t forget the salt and pepper, no salt and pepper needed for this one.

If you need some meat to make it a meal you can add, ham, bacon, or sausage.

Gluten Free High Protein Low Carb Paleo Recipes Vegetarian

Balsamic Mushrooms

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mushrooms

Serves 4 servings - 4 net carbs per serving

Balsamic Mushrooms

I sometimes double upon on this recipe so I can have them the next day over steak.

The carb count that Meal Planner Pro gives is not the net carb count. Be sure to use the net carb count I give in the serving size section.

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Ingredients

  • 1 teaspoon cooking oil or extra-virgin olive oil
  • 1 medium onion (about 2 ½-inches in diameter), peeled and sliced
  • 4 cups sliced mushrooms
  • 1 tablespoon balsamic vinegar
  • salt and pepper to taste

Instructions

Heat butter or oil over medium-high heat until hot. Add onions and a small pinch of pepper. Cook for 5 minutes, stirring occasionally. Add mushrooms and a small pinch of pepper. Continue cooking without stirring for two minutes. Add vinegar, stir and continue sautéing until vegetables are browned and the vinegar has caramelized, about four to five minutes.

Season to taste with salt and pepper. Don’t add salt while cooking or the vegetables won’t caramelize, they’ll steam as the salt releases their juices. Pile veggies on top of the steak.

Notes

Make Ahead: Make extra onions to use in sandwiches, or on top of a burger, a green salad ... Remove the extra onions before adding the mushrooms. Or, just go ahead and double up on the entire recipe as Balsamic Mushrooms are great on sandwiches, burgers, and salads.

http://theundiet.info/recipes/balsamic-mushrooms/
Calories
17 cal
Carbs
3 g
Protein
2 g


Click Here For Full Nutrition, Exchanges, and My Plate Info

Gluten Free High Protein Low Carb Paleo Recipes

Parsley Shrimp

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Serves 1

Parsley Shrimp

I prefer to use pre-cooked frozen shrimp for my salads as it saves time and is less expensive than canned shrimp. If using frozen shrimp #. If using canned shrimp you’ll need 4 (4 ½ ounce) cans extra small shrimp.

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Ingredients

  • 2 cups (23 ounces) frozen, pre-cooked, extra-small shrimp
  • 1 hard-boiled egg, chopped
  • 1 (5-inch) stalk celery, chopped
  • 1 chopped green onion, both green and white portion
  • ¼ cup mayonnaise
  • 2 tablespoons chopped fresh parsley
  • salt and pepper to taste

Instructions

Toss all ingredients together. Taste and adjust seasoning, adding more mayo if needed. You can do this in the morning for a packed lunch.

Notes

Freebie: Shrimp dressed with oil, salt, and pepper. If you’re doing the Freebie and have flavored oil such as garlic olive oil, do it that way.

Variation: Substitute 2 cups cooked chopped chicken, flaked tuna, flaked salmon, or cooked chopped scallops for the shrimp. Use any fresh herb that you like such as dill, basil, cilantro, or sage.

http://theundiet.info/recipes/parsley-shrimp/
Calories
80 cal
Fat
5 g
Carbs
1 g
Protein
7 g


Click Here For Full Nutrition, Exchanges, and My Plate Info

Gluten Free High Protein Low Carb Paleo Recipes

Farmers Scramble

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Serves 1 serving

Farmers Scramble

Whenever I’m cooking up bacon for a meal, I like to just cook up the entire package on racks set over a baking sheet in the oven. Since it’s a zero-carb food, it’s great when I need a freebie for a meal or just for a quick snack.

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Ingredients

  • 1 tablespoon butter
  • 4 small mushrooms, sliced
  • ¼ cup crisply cooked and diced bacon
  • 1 large egg
  • ½ cup egg white
  • 1 tablespoon chopped parsley
  • 3 large eggs

Instructions

Melt ½ the butter in a small skillet over medium-high heat. When butter is melted add mushrooms and sauté without stirring until one side is lightly browned. Remove to plate.

Add remaining butter to the pan. When butter is melted, add egg whites. Stir in a small pinch of salt and black pepper. Stir until almost starting to set. Stir in green chili, mushrooms, and bacon.

When eggs are almost set, sprinkle cheddar cheese over top. Cover pan; turn off heat and let sit until cheese is melted.

Set the 3 large eggs in a small pan. Cover eggs with water and bring water to a boil. Turn off heat, leaving the pan on the burner. Cover and let sit for 20 minutes. Remove eggs from water and run under cold water to cool down enough to put them in the fridge. You can use these eggs for today's lunch and snack.

Notes

Make Ahead: Hard boil three eggs and set aside for today’s lunch and snack.

Freebie: Have some extra slices of bacon.

Variation: Use 1 cup fresh spinach or ¼ cup frozen, thawed and squeezed dry in place of the mushrooms. Use 1 tablespoon diced green chilies, roasted red bell pepper, fresh thyme, fresh oregano, or fresh sage in place of the parsley. Use chicken or steak in place of the bacon.

http://theundiet.info/recipes/farmers-scramble/

Gluten Free High Protein Kid Friendly Low Carb Paleo Recipes

Sloppy Joe Pasta

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gluten free pasta

All the goodness of a sloppy joe without the carbs or wheat! Hallelujah!

I love sloppy joes. Who doesn’t? Seriously, do you know anyone who doesn’t like sloppy joes? Alas, once I started cutting out wheat, no more sloppy joes for me – until the day I cooked up a batch for a backyard barbecue and couldn’t resist making a few tweaks so I could have some too. I can’t believe that I hadn’t thought of this before.

This recipe makes four servings at a mere 3 net carbs per serving. For those UnDieters following a Paleo diet just substitute zoodles for the shiritaki pasta, or scramble up some eggs and top them with the sloppy joe sauce. I’ve also made cauliflower steaks and topped them with this sauce.

I don’t add sweetener when I’m making this for myself but many people like the extra sweetness so I’ve included that option.

Ingredients

1 pound ground beef or turkey
1 small onion, chopped
1 green bell pepper, chopped
¾ low-carb cup ketchup
¼ cup beef broth
1 minced garlic clove
2 teaspoons chili powder
½ teaspoon paprika
½ teaspoon ground cumin
½ teaspoon white vinegar (do not use balsamic or apple cider vinegar – too many carbs)
1 serving liquid stevia or monk fruit, or 1 tablespoon agave or maple syrup, optional
½ teaspoon dried oregano
small pinch of ground black pepper
2 packages shirataki noodles

Instructions

In a large skillet over medium-high heat, sauté ground beef or turkey for 5 minutes. Add onion and green bell pepper; sauté for 5 more minutes or until vegetables are just barely tender. Drain off any fat.

Stir in remaining ingredients except shirataki noodles. Cover and leave on stove until mixture has thickened, approximately ten minutes. It will thicken a little more when it cools down some.

While sauce is cooking, prepare shirataki noodles according to package directions. If someone in your family prefers to have theirs on a bun, that’s fine, as long as you have yours over the shirataki pasta.

Set aside half of the sauce to use for another meal. Serving size is based on using ¼ of the portion of sauce left for this meal.

Family Friendly

Serve the sauce over regular pasta or buns for anyone who doesn’t appreciate shirataki pasta.


This recipe as well as a salad recipe that make a 6 net carb dinner can be found in 14 Days ~ 14 Pounds: Low Carb Daily Plan with 140 Quick & Easy Recipes (Low Carb Daily Plan – High Protein: Menus with Recipes)

Gluten Free Low Calorie Paleo Recipes Starches Vegan Vegetarian

Glazed Root Vegetables

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healthy vegetable recipe
This was a lazy cooking day. I was actually surprised that this dish turned out as well as it did. I don’t know why I’m still surprised that extremely simple recipes turn out to be my faves. I guess after years of cooking “five star” meals it’s hard to set aside the idea that you need tons of ingredients and even more time to create something extraordinary.  While I used carrots and jicama for this dish, this works well with any winter squash. Try it with sweet potatoes, butternut squash, or acorn squash.
Cut vegetables into chunks, or sticks.

Heat 1 tablespoon cooking oil over medium heat. When oil is hot, place vegetables in pan and lightly salt them. If you use sea salt you can thank me later. Saute for three to five minutes until the veggies just start to get tender. Stir them occasionally. In a small dish mix a scant one tablespoon coconut sugar or honey, two tablespoons water, or juice, or broth, one teaspoon seasoning from the list below. Cook and stir until veggies are glazed and just barely tender.

Seasoning:

Cumin
Ginger
Curry
Hot sauce
Cayenne
Crushed peppers
$$$avers Dessert Gluten Free Low Carb Paleo Recipes

Three Ingredient Super-Healthy Chocolates

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healthy chocolate recipe

Virgin run of my new silicone heart mold.

I love, love, love this recipe is. I love how the basic recipe is only 3 ingredients and really doesn’t need anything else to achieve melt in your mouth deliciousness. I love that you can add all kinds of things to change it up. I love that you basically melt and stir and you’re done. So get out your microwave safe bowl and get to it.

Ingredients

1 cup coconut butter (this is the whole coconut pulverized, don’t use coconut oil or the resulting chocolate will melt in your hands)

1 cup cocoa powder

1/2 cup honey

Instructions

Melt the coconut butter in the microwave or in a double boiler. Stir in the cocoa powder and honey. Pour into molds or onto parchment paper. Leave out to set or speed up the process by putting in the fridge.

When chocolate has set unmold or cut into squares. Store in fridge.

Variations

Stir 1 teaspoon vanilla extract, almond extract, mint extract, coconut extract, or orange extract into he chocolate mixture.

Stir 1/4 teaspoon cayenne pepper into the chocolate mixture.

Add 1 tablespoon green powder, maca powder, or mesquite powder to the chocolate mixture. These ingredients won’t enhance the flavor but they’ll add tons of healthiness to your candy :)

Cut the honey in half for a more bittersweet chocolate.

Use cocoa butter in place of the coconut butter.

Sprinkle large flakes of sea salt over the chocolate after pouring it into the mold or onto parchment.

Break up whole wheat pretzels and scatter over the chocolate after pouring into the mold.

There’s tons more that you can add to this recipe but I’m drawing the line here because I’m going to head to the kitchen to make another batch to bring to tomorrow’s beach picnic.

Just a note – I’ve been experimenting with this recipe and so far creamed honey tastes the best, although regular honey works fine. Maple syrup does not work – AT ALL. I’m working with adding peanut butter to see if it sets up. So much fun working with healthy candy recipes. It feels (slightly) virtuous eating candy made with good ingredients.

 

 

Gluten Free High Protein Kid Friendly Low Carb Paleo Recipes Vegetarian

More Easiest Tastiest Breakfast EVER

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Paleo low carb egg bake recipe

We’ve all been enjoying the egg bake cups so much that I got to work making up some variations.

These can easily be converted to a Paleo breakfast by eliminating the cheese.

If you’re doing low carb and want to reduce the carbs a bit you can add 1/4 to the vegetable side and subtract 1/4 from the onion side.

 

Feta Spinach Cups

You can use plain ol’ feta or you could use one of the varieties that have sun-dried tomatoes or other add-ins.

1/2 cup chopped frozen spinach (thawed and squeezed to get as much water out as possible)

1/2 cup diced onion

1/2 cup feta cheese

Heat a small pan over medium high heat. When hot swirl some cooking oil into the pan. Add the onions to the pan and saute until soft, seven to eight minutes. Mix spinach into onions. Divide vegetables among muffin cups, topping with feta cheese and then egg base either evenly divided among the cups or filled to 3/4 of the cup. Bake at 350 degrees F for 20 minutes or until egg is puffed and golden.

Remove from pan and serve or cool, pack in an airtight container and refrigerate for up to 3 days, or freeze for up to one month.

 

Asparagus Cups

1/2 cup diced asparagus

1/2 cup diced onion

1/2 cup shredded white semi-soft cheese such as jack, Havarti, mozzarella, gouda …

Heat a small pan over medium high heat. When hot swirl some cooking oil into the pan. Add the onions to the pan and saute until translucent, about five minutes. Add asparagus and saute until al dente. Divide vegetables among muffin cups, topping with shredded cheese and then egg base either evenly divided among the cups or filled to 3/4 of the cup. Bake at 350 degrees F for 20 minutes or until egg is puffed and golden.

Remove from pan and serve or cool, pack in an airtight container and refrigerate for up to 3 days, or freeze for up to one month.

 

Tomato Bacon Cups

1/2 cup diced tomatoes

1/4 cup diced onion

1/4 cup diced bacon

1/2 cup shredded white semi-soft cheese such as jack, Havarti, mozzarella, gouda …

Heat a small pan over medium high heat. When hot add bacon and cook until crispy. Remove from pan with a slotted spoon. Add the onions to the pan and saute until translucent, about five minutes. Add tomatoes and saute until most of the moisture from the tomatoes is cooked off. Divide vegetables among muffin cups, topping with bacon and shredded cheese. Either evenly divided egg base among the cups or fill to 3/4 of the cup. Bake at 350 degrees F for 20 minutes or until egg is puffed and golden.

Remove from pan and serve or cool, pack in an airtight container and refrigerate for up to 3 days, or freeze for up to one month.