Tag Archive for: recipes



4 pieces Bacon, diced
2 1/2 Tbsp Extra Virgin Olive Oil
4 whole Eggs
1 whole Red Bell Pepper, medium, sliced into thin strips
1/2 whole Red Onion, chopped
1 whole Garlic, minced
15 oz Diced Tomatoes
1/8 tsp Chili Powder
(optional: 2 teaspoons Moroccan spice mix)
1 Tbsp Parsley, roughly chopped
1/2 tsp Sea Salt
1 pinch Black Pepper

– Add 1/2 tablespoon olive oil to a fry pan on medium high heat, add bacon and cook until browned and crispy.
– Set aside on a plate covered with paper towel to drain the fat.
– Heat another fry pan (large) on medium heat and add the remaining 2 tablespoons of olive oil to saute the onion, garlic
– Add the bacon, tomatoes, Moroccan spices and chilli flakes, stir and cover with a lid and cook on low heat for 15 minutes, stirring occasionally.
– Make four wells in the mixture with a spoon and crack an egg into each well and sprinkle with salt and pepper.
– Cover again and cook on low heat until the egg whites are cooked, but the egg yolks are gooey.
– Sprinkle on Fresh Parsley
– Serve with Rice, Quinoa, or Leafy Greens.

Beef Stew

Paleo Beef Stew

The winter months require some creativity when it comes to balancing comfort food and healthy options. Try out this easy, slow cooking, beef stew recipe. A great way to get additional vegetables in the winter is to add them to stews and soups. Another way to add more vegetables is heating up your stew over raw greens.


Don’t compromise your winter comfort foods, find ways to make them healthier!



2 pounds grass fed stewing beef

2 cups of beef or chicken stock (or both broth)

1 T balsamic vinegar

1 medium onion, chopped

2 stalks of celery, roughly chopped

2 large carrots, peeled and chopped (or parsnips)

3-5 small potatoes, cubed (or sweet potatoes)

1 to 3 cloves of garlic, minced (adjust according to your taste)

1 T paprika

3 bay leaves

1/2 t salt

1/2 t black pepper

1 t each dried rosemary, basil, and oregano

1/8 cup arrowroot powder (if you want to thicken your stew)


Place meat into crockpot.

Add liquids then all other ingredients except for arrowroot powder on top.

Cover and cook on low for eight hours.

To thicken: Just before you?re ready to eat, use a ladle to spoon out most of the liquid into a small saucepan and bring to a boil.

Stir a small amount of the liquid into a small bowl and sprinkle in the arrowroot flour, whisking as you add it. Make sure there are no lumps.

Slowly pour the arrowroot mixture into the boiling liquid in the pot and remove from heat as you whisk continuously. Do not reheat, as this will break the bonds of the thickener.

If it?s not thick enough, use water and some more arrowroot powder in your small bowl, whisk to mix, then slowly add into the gravy.

Pour thickened gravy back into slow cooker, stir gently, and serve.


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Roasted veggies

Roasted Winter Veggies

Great side dish for your winter festivities. Bring it to your next holiday party or make a large batch for meal prep for the week. Either way, great way to get in seasonal vegetables!

Roasted Winter Veggies
(serves 8-10)

2 medium red beets, scrubbed
2 medium yellow beets, scrubbed
2 lb. baby Yukon gold, fingerling, or tricolor potatoes, scrubbed and halved if large
2 large yellow onions, cut into 1? wedges
1?2 cup olive oil
Kosher salt and freshly ground black pepper, to taste
1 lb. Brussels sprouts, trimmed and halved
2 large parsnips, peeled and cut into 1? pieces
1 tbsp. finely chopped rosemary
1 tbsp. finely chopped thyme

Heat oven to 400?. Wrap red and yellow beets separately in aluminum foil and place in a 9? ? 13? baking dish; bake until tender, about 1 hour. Let beets cool slightly, then unwrap, peel, and cut into 1? pieces. Transfer to a large bowl and cover with plastic wrap; keep warm.

Toss potatoes and onions with half the oil, salt, and pepper on a baking sheet. On another baking sheet, toss remaining oil, Brussels sprouts, parsnips, salt, and pepper. Bake until vegetables are golden and tender, 45 minutes to 1 hour; transfer to bowl with beets. Stir in rosemary, thyme, salt, and pepper.


Recipe from: https://www.saveur.com/ar?/recipes/roasted-winter-vegetables

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5 breakfasts

5 No-Effort Breakfasts

Breakfast is the most important meal of the day. It?s also the easiest meal to mess up. Donuts, breakfast sandwiches, pancakes, waffles, hash browns, sugary cereals?there are so many ways to start your day off in a fattening way.

Read on for 5 No-Effort Breakfasts that deliver in taste, nutrition and speed.

1. Egg Muffins

Traditional fluffy bakery muffins sure are delicious, but that?s the fast track to weight gain. So instead let?s enjoy a protein-packed egg muffin in the morning. These egg muffins are quick, last up to 4 days in the fridge, and will fill you with wholesome energy.

The Recipe: Egg Muffins

  • 6 omega-3, organic, free-range eggs
  • ? red bell pepper, finely chopped
  • Handful of organic shredded cheese
  • Sprinkle of salt and pepper
  1. Preheat oven to 350? F.
  2. Line muffin tins with paper liners or grease with coconut oil.
  3. Mix up the eggs, add bell pepper, cheese and seasonings. Fill 6 muffin tins.
  4. Bake for 20-22 minutes, or until the egg is fully set.

2. Green Smoothie

Not all smoothies were created equal. In fact, most smoothies are nothing but cups filled with simple sugar ? fat traps that are marketed as health food. This green smoothie recipe is different. Packed with wholesome protein and nutritious greens, it?s big on flavor, nutrition and the energy that comes from real food ingredients.

The Recipe: Green Smoothie

  • 1 cup coconut water
  • 1 tablespoon almond butter
  • ? cup wheat grass
  • 2 cups spinach
  • 1 scoop high-quality, low-carb chocolate protein
  • 1 inch slice of banana
  • Optional: pinch of Stevia
  • ? cup ice

Combine all the ingredients in your high-speed blender, then blend on high for a full minute, or until the tiny pieces of spinach have disappeared and the smoothie turns a brilliant shade of green.

3. Hard Boiled Eggs & Apple Slices

You?d be hard pressed to find a healthier or quicker breakfast than hard boiled eggs and apple slices. It?s filled with healthy protein, fiber and energy prompting nutrients while being quick and portable.

The Recipe: Perfect Hard Boiled Eggs

  • 6 eggs
  • ? teaspoon salt
  1. Place the eggs in a saucepan in a single layer. Cover with an inch or two of cold water. Add the salt to the water. Bring to a rolling boil.
  2. Turn off the heat, leaving the saucepan where it is. Cover and sit for 10-12 minutes. Drain the hot water from the saucepan and run cold water over the eggs. Peel and enjoy.

4. Pumpkin Protein Smoothie

Pumpkin is the flavor of the season, so let?s enjoy it in this quick, nutritious smoothie recipe. The problem with most smoothies is the sugar content, so I?ve made this smoothie to be low in sugar yet still high in flavor.

The Recipe: Pumpkin Protein Smoothie

  • 1 frozen banana (or half, if you want to save on calories and carbs)
  • 2 cups ice cubes
  • 1 ? cups water
  • 1 scoop quality vanilla protein powder
  • ? cup canned pumpkin
  • ? teaspoon ground cinnamon
  • Dash of nutmeg and cloves

Combine all of the ingredients in a high-speed blender and mix until smooth. Serve immediately.

5. Turkey or Ham Roll-Ups

This is a very quick breakfast idea that tastes amazing. It?s filled with protein, good fats and wholesome fiber. Best of all you can make this in 5 minutes or less, throw them into a ziplock bag and eat them on-the-go!

The Recipe: Turkey or Ham Roll-Ups

  • 6 slices high-quality turkey or ham
  • 3 tablespoons almond butter
  • 1 apple, thinly sliced
  • 1 tablespoon raisins

Spread some of the almond butter down the center of each turkey or ham slice. Line with a few slices of apple and a sprinkle of raisins. Roll up and enjoy.

Don?t forget that breakfast is the most important meal of the day. Now you have 5 wholesome, quick recipes to fuel your mornings and keep you on track for healthy eating all day long. Start your day right and the rest of the day will follow suit.

Healthy eating is only half of the fitness formula. Eat a healthy breakfast and then come workout with me. Call or email me today to get started on a fat loss program that really works.

Breakfast cookies

Recipe of the Month: Breakfast Cookies

Yes, these cookies make an acceptable, wholesome breakfast! You?ll notice that there is zero sugar added to these cookies ? the sweetness comes from banana and applesauce. Feel free to add a large scoop of vanilla protein powder to the dough, to increase the protein content of each cookie. While it does take some time to make a batch of these breakfast cookies, you?ll have instant breakfasts for days to come afterwards.

Servings: 20

Here?s what you need…

  • 3 ripe bananas, mashed
  • ? cup unsweetened applesauce
  • 2 tablespoons coconut oil
  • ? cup golden raisins
  • 1 teaspoon vanilla extract
  • 1 teaspoon apple cider vinegar
  • ? cup coconut flour
  • 1 teaspoon ground cinnamon
  • 1 teaspoon baking soda
  • ? teaspoon sea salt
  • Optional, scoop of vanilla protein powder
  • ? cup unsweetened shredded coconut
  • ? cup sliced almonds
  • ? cup unsweetened, dried berries
  1. Preheat the oven to 350? F. Line a baking sheet with parchment paper.
  2. In a food processor, combine the bananas, applesauce, coconut oil, raisins, vanilla extract and vinegar. Pulse until smooth.
  3. In a medium bowl combine the coconut flour, cinnamon, baking soda, salt, and protein powder. Add to the food processor and pulse until combined. Add the coconut flakes, almonds and dried berries. Pulse briefly until just incorporated.
  4. Use an ice cream scooper to place the dough 2 inches apart on the prepared baking sheet. Flatten slightly. Bake for 25-35 minutes, until golden and baked through.
  5. Allow to cool for 5 minutes on the pan, then transfer to a cooling rack. Store in an airtight container in the fridge.

Nutritional Analysis: One serving equals: 86 calories, 3g fat, 61mg sodium, 10g carbohydrate, 2g fiber, and 5g protein.