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Tuesday, July 31, 2012

Nitrates in Spinach

A while back I heard that spinach naturally has 40 times more nitrates than processed deli meat. After much research, I found that it is true but because they are naturally occurring nitrates and not lab created, they are safe. The natural nitrates in spinach actually help build muscle! So if there is a processed meat that has sodium nitrate. In it, I'd say stay far far away. Sodium nitrate in processed food has been proven to cause cancer whereas eating spinach, celery and carrots that have natural nitrates help muscle growth and fight off auto immune diseases that deteriorate muscle. (Like M.S.) so be like Popeye and eat your spinach!

Monday, July 30, 2012

Awesome Paleo Sandwich Bread

This is the best plain bread recipe to make sandwiches, French toast etc..

3/4 cup almond butter
4 eggs
1/4 cup almond flour
1/4 cup arrowroot powder
1/2 teaspoon baking soda
1/2 teaspoon sea salt
1 tablespoon ground flax meal
1 tablespoon honey

Preheat oven to 350F degrees.

Mix in large bowl, almond flour, arrowroot, baking soda, salt and flax. In another bowl mix honey, eggs, almond butter. After all is mixed well, incorporate together. Lightly grease bread pan with coconut oil and dust with almond meal to prevent sticking. Pour bread batter into pan and bake for about 40 minutes or until bread rises and is lightly browned. You should be able to stick toothpick in and have it come out clean. After baked through, remove from bread pan and let cool 20 minutes before slicing!

There is nothing that you can't make the Paleo way! Bread, donuts, cookies cakes etc etc etc....

Sunday, July 29, 2012

Pumpkin Waffles

I've been wanting to test this recipe and I woke up saying "why not today!" These waffles were so yummy! Going to be a fall favorite for sure!

1 cup almond flour
1/2 cup pumpkin puree
1/2 teaspoon baking soda
1/2 cup maple syrup
2 eggs
2 tablespoons arrowroot powder
1 teaspoon pumpkin pie spice.

Preheat waffle iron and grease.
Mix all batter ingredient together! Scoop about 1/4cup of batter onto iron and cook! Enjoy

Saturday, July 28, 2012


Eating the paleo way can be amazing in many ways. Everything from losing weight to making you have a clear mind (not foggy from chemicals) working out with paleo is very important. Even if its just taking a stroll in the park. The best workout that goes hand in hand with paleo is CrossFit. The crossfit workouts usually do not take longer than 25 minutes. Unless your super ambitious and do much more than your "WOD" workout of the Day. I usually will follow the WOD and run a mile or more, depending on how much time I have. Since I am not a member of a crossfit gym, I downloaded apps on my phone such as Workout Trainer by Skimble. Under the exercise section they have a crossfit WOD updated daily! And best part its FREE! If you don't have a smart phone then you can always Google your local crossfit gym location. Most gyms offer a free crossfit class every weekend. Most gyms do not mind how often you attend the free class. Usually, they are just happy your there doing it! So here is my WOD! 5 rounds of each 10 Burpees 20 box jumps 20 wall ball shots using 15-20 pound medicine ball Go out there and rock it! Have an awesome Saturday!!

Friday, July 27, 2012

Chocolate chip cookies

I've made these cookies many times to perfect the recipe and then presented them to non-Paleo eaters. Every person has said they are delicious!

2 1/2 cups almond flour
1/2 teaspoon sea salt
1/2 teaspoon baking powder
1/2 cup coconut oil
1/2 cup coconut nectar
1 tablespoon vanilla extract
1/2 cup 73% cocoa chocolate chips

(If you only have coconut palm sugar follow same measurements and add 1 egg)

Preheat oven to 350F and line baking sheet with parchment paper.  In large bowl combine all ingredients mixing well. Spoon up dough and roll into a ball. Slightly press it down to flatten. Leave about 2 inches between each cookie.
Bake 7-10 minutes. Let cookies cool on baking sheet for 20 minutes then enjoy!

Controversial Sweetners

So when it comes to sweetners with the paleo lifestyle, its always a contraversial topic. Some people believe no sweetners at all others say only honey. I personally prefer coconut palm sugar. The glycemic index says natural honey hits a 50. Maple syrup is 54. Cane sugar 64 (can't eat it anyway, just adding so you can see the numbers on a scale) and coconut palm sugar is at a 34. Palm sugar/ nectar is made the same as maple syrup. Tapping the coconut palm tree, extracting the sap and boiling it to syrup. Same process different trees both delicious! I find it easier to make the desserts with palm sugar. Taste more like a light brown sugar. Every dessert I've developed made with palm sugar has been awesome. I purchase mine online usually from: Or

Thursday, July 26, 2012

Paleo and Children

When my daughter turned 3 years old, I took her to the doctor for her typical check up. The doctor asked the usual questions about her and I explained how she was a difficult child. She never listened (never, I would have to repeat myself at least 20 times before she would do anything I asked) constantly throwing temper tantrums, was straight up mean and would be so incredibly difficult to put to bed at night. She would wake up at 7am and go all day long (no naps either) and finally go down at 11pm. That is not enough sleep for a 3 year old child. So anyway, the doctor wanted to put her on A.D.H.D medication. I refused. I do not believe any child should be put on such harsh medications at such a young age. Then we learned of the Paleo way and changed her diet instantly. 2 days on the diet, her preschool teacher came to me and asked me what kind of medication I put Skylei on because it really seems to be working. She was much calmer, easier to control, went to sleep like a normal child and wasn't mean! Before she would eat pancakes for breakfast, mac n' cheese for lunch and cheese burger for dinner. Nothing good, nothing but gluten, gluten, gluten... And the cause of that would be her kicking her baby brother Sylis while he was just learning to crawl. I typically do not have any issues with her anymore, aside from her being a typical child. The transformation is absolutely incredible and I would highly recommend everyone who follows the Paleo diet to do it with the whole family! Not just Mom and Dad, Everyone! My doctor was telling me the kids should be eating whole grain and rice... But I see the effects of it. If we have a cheat day (very very seldom) all of us, both kids, my husband and myself always feel: lazy, sleepy to the point we don't even want to leave bed, headaches, stomach/abdominal pains. The kids will instantly go back to being crazy, mean and uncontrolable. Not worth it in the least, in my opinion anyways. I prefer my kiddos to be sweet, kind, love-able. Make the change and see the difference!

Chicken Coconut Curry

I made chicken coconut curry for dinner 2 nights ago and posted a photo on Facebook. I had a few people email me asking how to make it, so I decided to make it easy on everyone and post it on here! You can easily substitute the chicken for shrimp.

Coconut Curry

4 chicken thighs - diced
1 onion
3 tablespoons minced garlic
1 small head of cauliflower
1 small head of broccoli
4-5 carrots
1 can unsweetened coconut milk
1 tablespoon curry powder
sea salt to taste
cayenne (optional if you want to add some spice!)
1 tablespoon coconut oil

Prep all vegetables into bite size. Cut and saute' chicken thighs. Heat oil in a large skillet and add chicken. Saute' until chicken is white on all sides (not cooked through)  add onions and garlic and cook for 1 minute. Add all remaining vegetables and cover for 5 minutes over medium heat. After the 5 minutes are up, add coconut milk and curry powder. Stir in and let simmer until liquid has reduced by half. Stirring occasionally. Add seasoning and serve!

Not difficult at all and delicious!

This dish is actually my soon be to 2 year old's favorite I think. He asked for seconds and was saying "yummmm" after every bite!


Wednesday, July 25, 2012

Chocolate Kind of Day..

Hello All! So I have been having a horrible chocolate craving all day! on days like today, most people who eat the paleo way have a difficult time sticking to the diet. Especially if you read all the ingredients in chocolate chips for example. There is cane sugar, traces of soy, milk. Nothing good... may taste good but just knowing the damage it does to your body makes it hardly worth it! I developed some absolutely delicious paleo chocolate cupcakes with incredible frosting!
Chocolate Cake
2 cups Almond Flour
1/4 cup unsweetened cocoa powder
1/2 teaspoon sea salt
1/2 teaspoon baking soda
1 cup coconut nectar
2 eggs
1 tablespoon vanilla extract

1 teaspoon vanilla extract
1/2 cup coconut nectar
1/4 cup unsweetened cocoa powder
1/4 teaspoon sea salt
3 ripe avocados

Preheat oven to 350F degrees. and line cupcake pan with papers. Combine almond flour, cocoa powder, salt, baking soda. In seperate bowl, combine coconut nectar, vanilla, eggs and mix. slowly mix together wet ingredients into dry ingredients. Mix thoroughly. Using an ice cream scoop, scoop batter into cupcake papers and bake for 35-40 minutes. Remove from oven and let cool In a medium sized bowl, slice avocado, remove pit and scoop all into bowl. I find using a spoon works best for mashing avocado until completely smooth. Add vanilla, cocoa powder, salt and mix slowly. refrigerate until cupcakes are completely cooled. add as much frosting to cupcakes as you desire. Spoon on some, pipe it on to look pretty or smear it in with a knife! Store in refrigerator.

The fun thing about using avocados with chocolate is a few things: taste like a cross between a fudge and a pudding. And the longer you avocados out they turn brown because of air exposure. When you add the cocoa powder, yes they still get brown but it will look like dark chocolate! Everything is good in moderation so just because this recipe is paleo, doesn't mean you can stuff your face and eat all of the cupcakes in 1 sitting!
Tip: if you do not have access to coconut nectar and only can find coconut palm sugar, that is fine. Use the same measurements just add 1/4 Cup of almond milk to make the batter a cake consistancy!