Category Archives: Recipes

Simple chicken


This is a recipe for one since that’s who I cook for- and even that I can’t believe I do! Chicken is a staple in my diet so am constantly experimenting with different ways to prepare it. This is actually a method I use for steaks but found it to be just as yummy with chicken. Enjoy!

1 large chicken breast 

1 -2 cloves garlic

Olive oil

Salt/pepper

With a knife make small X’s all over chicken breast. Cut small pieces of garlic and stuff in each hole. Drizzle with olive oil and add salt and pepper to taste. Broil for 15-20 minutes. Slice and enjoy with your favorite side dish! 

   

   

 

  

    

The crumby protein (Hemp Heart substitute)


by Tia Kamaris

I’ve been gluten free for quite a few years now. Finding substitutes has become increasingly easy as the demand for gluten free products has increased. I have however learned that most gluten free products contain ingredients that often make them the not so healthy choice. Thanks to Mickel I’ve been involved in the Evolution Program and have been eating “clean.” As a modified Paleo diet, I am still gluten free but also staying away from processed foods. Mickel also helped me include hemp hearts into my diet. I’ve primarily been adding them to my salads but saw some other potential uses. What I did was put them in my Ninja blender with seasonings as one would use in breadcrumbs- parsley, garlic, salt, pepper, and turmeric. I pulsed for just a bit – pulse for too long and they turn into a butter consistency, which is my next adventure! I’ve added them to meatballs (or chicken or turkey meat balls) as well as used them for “breading” chicken. Would love to hear what everyone else uses them for!!

Boomsauce Meatballs


by Tia Kamaris

Ingredients:
1 lb. ground beef (93% lean or higher)

1/2 small red onion finely chopped

1 tablespoon horseradish

3/4 cup hemp heart  “breadcrumbs

1/4 cup egg whites

(All measurements are approximate- I often cook on “the fly” so these are my best guess-timates!)

Mix well. I use a scooper to make mini-meatballs because they cook faster and are a great size for a snack.

I baked at 375 degrees for 15-20 minutes Enjoy!!

    

Moringa (Mallungay) Soup


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Meet the moringa (malunggay in Filipino). Most Filipinos limit themselves to the leaf. I feel everything should be eaten. This plant has so many health benefits it’s amazing.

What are the health benefits of moringa?

Scientific research confirms that these humble leaves are a powerhouse of nutritional value. Gram for gram, moringa leaves contain: SEVEN times the vitamin C in oranges, FOUR times the Calcium in milk, FOUR times the vitamin A in carrots, TWO times the protein in milk and THREE times the Potassium in bananas.

There are many benefits of the moringa tree, but the health benefits are the most important. Research has shown that various parts of the moringa tree can be effective in a significant number of health concerns. Here’s a quick look at a few of them:

– Moringa is rich in Vitamin A. It contains four times more Vitamin A or beta-carotene than carrots. Hence, it is a weapon against blindness.
– It is also a rich source of Vitamin C many times more than oranges.
– Normally milk is said to be a rich source of calcium but the amount of calcium present in moringa leaves is way higher than in milk.
– The moringa leaves are said to contain two times the protein present in milk.
– Bananas are a rich source of potassium. But moringa leaves contain several times more potassium than bananas.
– Along with potassium, zinc is also found in large quantities in moringa.
– If moringa leaves were to be eaten by one and all, the world will be free of anemia as it contains three times more iron than spinach.
– With all the junk food eaten these days, many people face problems of high cholesterol. – – Moringa helps in balancing the cholesterol levels in the body.
– Essential Amino acids are also found in moringa.
– Moringa is also said to balance sugar levels, hence it is helpful in the fight against diabetes.

– The body’s natural defense mechanism increases with the consumption of moringa in the daily diet pattern. Since it is an immunity-stimulant, it is prescribed for AIDS afflicted patients.
Moringa leaves can be consumed to stimulate metabolism.
– It is also said to have digestive powers.
– It is a nutrition booster and is known to promote a feeling of well-being in people.
– If you are looking for non-sugar based energy, then moringa leaves is the answer. Thus, it will also help in the weight loss process.
– The cell structure of the body is stimulated by the moringa leaves.
– It is especially useful for lactating mothers. The consumption of moringa has shown dramatic increase in the quantity of breast milk.
– It is also famous for its anti-bacterial properties.
– The paste of the moringa leaves is said to beautify the skin and is hence applied by women regularly.
– It protects the liver and kidneys.
– It can also be used as a water purifier.

Moringa contains more than 90 nutrients and 46 types of antioxidants. With all the health benefits of moringa, it can easily be termed as the most nutritious plant on the face of the earth. There are no side-effects of moringa tree leaves which have been proved till date. At the same time it can be consumed by small children and adults alike. Therefore, many people have started using it in porridge, pastas, breads, etc., to reap the everlasting health benefits of the extraordinary ‘moringa’.

I love using moringa because it is nutritious, and it has a delicious taste. And it lends itself beautifully to soups. And for those shifting to vegetarianism, one of the frequent problems is finding vegetarian soup. We think it’s difficult making vegetarian soup because we are have been conditioned to use meat stock.

Here is our recipe for moringa, squash, camote (sweet potato) soup. it’s so easy to make, even a those who can’t cook can’t possibly mess this up.

2 cups moringa leaves
1 wedge squash peeled and sliced thinly
1 medium Camote (sweet potatoes) peeled and sliced thinly
half an onion sliced
3 cloves garlic crushed and peeled
salt to taste
vegetable oil for sauteing
5 cups water

(01) Heat vegetable oil in a pot.

(02) Lower heat and saute onions until they start turning brown.

(03) Add the garlic and saute until they become fragrant.

(04) Add squash and camote slices and stir.

(05) Pour in water and increase the heat.

(06) Boil the camote and squash until tender. We want the squash and camote to start disintegrating. you can help them along by mashing the squash and camote with the back of a spoon.

(07) Add moringa leaves and simmer for two minutes.

(08) Season with salt.

Lemon Ginger Salmon


Written by: Tia Kamaris

Eating clean plays as much as important role in your health as working out. Getting in that WOD is important, but if you’re not providing your body with the right fuel you might as well skip that workout! I have been struggling to get enough protein in my diet, especially something besides chicken. I am no chef, so here’s a really simple recipe for salmon that’s tasty and light, and can be tweaked to your personal taste.

Recipe

Ingredients:

1 medium salmon filet

1 fresh lemon

1/2 red onion

1 inch piece of fresh ginger (optional)

olive oil

salt/pepper to taste

Place one medium salmon filet on a piece of aluminum foil and drizzle with olive oil. Cover with thin slices of 1/2 the lemon and slivers of ginger. Add sliced onion and salt and pepper. Squeeze the juice of the other half of the lemon over everything.  Make a pouch out of the aluminum foil. Broil for 20 min and then open pouch and broil for an additional 5-10 minutes to allow lemons and onions to brown.

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Raw ingredients

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Tented pouch

I personally like ginger but it’s not everyone’s favorite. Feel free to add whatever spices and flavors you like. I’m no chef, but I have learned to experiment! Enjoy!!

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Broiled with foil open to brown a bit

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With a side of brussel sprouts and sliced avocado

Protein pancake covered bacon strips


Okay my fellow foodies I’m not going to lie – this sounds awesome. I want to warn you – it’s a little tricky to make. It’s so worth the work just like everything else I’m life. This recipe is a combination of the protein pancake post but with bacon. 🙂 If you are not sure about how to make the batter then before anything read that post first.

All you really need for this snack/side is a package of turkey bacon or uncured bacon (whichever you prefer)

Step1- Fire up that stove and warm up your skillet. Once the skillet is ready slather on those strips of bacon.

Step2- While the bacon is cooking prepare the batter of protein pancakes.

Step3- Allow the strips to cool down. (Here comes the tricky part. I want to be honest I’m still trying to figure out the best way to cook the pancake just right so the bacon is completely covered.)

Step4- When the bacon has cooled down you can submerge it into the batter and just allow it be completely covered to the point you can’t see the bacon. Then put it back in the skillet to cook until the batter changes color. Flip it over to cool on the other side.

Step5- Eat these Jammie’s with some agave and enjoy!

There you have it my friends – a yummy paleo friendly snack. Please feel free to cook these treats any way you feel is best. I just write these recipes based on what I experiment with because eating healthy is fun not boring! 🙂

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Bread less Burger


Summer weather is definitely here. I don’t know about you, but I love burgers. After having been eating clean for a while now, I’ve been able to apply self-discipline and not add that slice of cheese or look for big burger bun to put my beef patty in. For the past month now, my guinea pig aka the hubby has been obsessed with my lettuce-wrapped burgers. I’m going to toot my own horn and tell you that they are, indeed, delicious. I stand by my rules of keeping it simple and quick to make.

Here is what you will need:

-a slice of mashed avocado
-sea salt
-one cooked beef patty
-one lettuce leaf
-black pepper
-spinach leaves

Place the patty inside the lettuce leaf. Then add the mashed avocado on top followed by the spinach leaves. Sprinkle as much sea salt and black pepper on top of the avocado as you like(I personally like spicy food so I would also add hot sauce on top). Once all the fixings are added to the patty you fold over the lettuce leaf covering the burger completely. Your clean meal is now ready for consumption. Enjoy your guilt-free burger!

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Salads


When I think of salads I think of a bowl of boring leafy stuff. But you build – yes I said build – your own salad the way you want to. All the ingredients are served to what portion size I personally wanted. Feel free to add or take away whatever you want. What you will need will be the following.

1 hand full of kale
1 cup of chopped up red cabbage
1 boiled egg
1/2 teaspoon of chopped up ginger
4 moderate slices of an avocado
1 chicken breast cutlet( I seasoned mine with lemon juice and black pepper)

Start off by warming up your skillet and fill up a small pot with water and add you egg to boil. While that warms up you can find a big bowl and add your kale and chopped up red cabbage. You are basically making a veggie bed for your chicken to lay on. Now back to the skillet. Add the chicken to cook for about 15 minutes or until completely cooked. The boiled egg should be done more or less around the same time as the chicken cutlet. Once both foods are ready you can add the rest of the ingredients. If you want you can sprinkle a little bit of chopped ginger to the top of your cutlet. For even more flavor mix sea salt, apple cider vinegar and olive oil together to make some salad dressing. Hope you enjoy!

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Chicken + Papaya= Yum


Here is another interesting and surprising delicious combination of food flavors. I would have never thought that Chicken and papaya would compliment each other so well in a meal. Then again I’m used to only eating papaya in a fruit salad mixed with you know, other fruit. Once again I am reminded that eating clean doesn’t mean eating meat with veggies over and over again. It’s about going out of your comfort zone and trying new foods. Try making this meal. It doesn’t take long at all once you get past the prep work. 🙂
What you will need:
-1tablespoon of olive oil
-1 onion(chopped)
– 4 large boneless chicken breasts,cubed
– 1 green papaya,peeled,seeded,and cut into thin slices.
-14oz. Of unsweetened coconut milk
– salt and pepper(optional)

Heat the olive oil into a large frying pan and add the chopped onions. Cook them for about 2 to 3 minutes.

Then add the cubed chicken to the frying pan and let the onions and chicken cook for about another 5 to 10 minutes(you will only let then chicken cook about half way through).

Add the papaya slices to the mixture and cook together until the chicken is completely cooked.

Lastly add the coconut milk mixing until heated.

Serve and enjoy!

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Sub in the sugah!!!


I don’t know about you, but I absolutely LOVE sweets. Just like everything in life, though, too much of something is not good for you. I am always on the hunt to replace my bad food habits for clean and healthier ones. I find agave to be the substitute that is just the right kind of replacement for sweets. Agave is just that. I use it in place of syrup for those yummy protein pancakes and it can be mixed with almond milk instead of using nesquick or chocolate syrup for flavored milk and coffee. I actually found agave in a blueberry and amber flavor that are quite delicious. Check your local market or jump onto that thing they called the internet and go to amazon(because Amazon sells just about anything and everything:)

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Hey it happens….


So what if you have cheats meals. We all have them from time to time. I can’t lie to any one that reads these posts. Yes it is hard to be consistent in daily paleo intake.There are times throughout my day that I want something outside the paleo guidelines. You know what – it’s okay to indulge yourself from time to time, but you have to be careful. You have to be able to trust yourself to know that once you dive off the deep end that you can swim back to where you need to be. What I made sure I always did during these meals was drink lots and lots of water. This way you aren’t completely pigging out and you get more full on water than the food. You also realize that the food that you used to eat on a regular basis does not fuel your body as well as healthy,clean food. Just keep in mind that cheat meals are not meant to be consumed all the the time nor should they be large portions. For example if you want a cheeseburger get sliders (tiny versions of burgers) instead. Always look for a way to break down your cheat meal and eat it in small portions instead of all at once. That way you satisfy your craving without the regret. If you are going to cheat,cheat smart.

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Salad a La caveman


A simple and delicious meal for me for the past couple of days has been chopped up spinach, brussels sprouts, craisins with salmon. Who would think that this combination of foods would actually be good? To be honest, I just buy green veggies and mix them into meals and hope they taste good together. Afterall, sea salt and/or black pepper make just about anything and everything taste good. Craisins really add a nice tarty taste to any meal. I personally like the sweet and salty taste. To make this meal I focus on the taste of the salmon and do not add any flavor to my veggies. You never want to over do flavor because then you’re meal won’t taste good at all. You can just use my last post as a reference on how to make the fish. To make the veggies I prepare them as simply as possible. The spinach already comes chopped up at BJs in the frozen foods’ section. If you buy it somewhere else or in another form just cut up the kale by using a chopper(it’s so much faster than manually cutting up everything). I also take the brussels sprouts and remove the small stem with a knife. Then I cut the sprouts into four pieces. Because they are like tiny heads of lettuce they naturally come apart. Once all of the veggies are ready to be cooked I get my skillet ready with half a cup of water and just pour them in (I tend to cook the vegetables separately this way I can continue to mix or not mix to other meals). It’s okay to let the water and vegetables warm up together. You don’t want mushed food. Once the water starts to bubble a lot that’s when I take them off the stove and remove the food from the stove. You are now ready to combine all your contents together. Feel free to add as many craisins as your heart desires. Personally, I prefer at least one or two craisins per spoonful. Hope this meal brings you the same joy it has for me – Enjoy! =)

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Protein pancake


I have been tampering with this recipe for about two weeks now. The ingredients in the pancakes are absolutely delicious and very easy to mix, but I have to warn you once you make these jammie’s you will want to eat them all the time. What you will need is the following:

1-banana
1-egg white
2-table spoons on unsweetened vanilla almond milk
Nutmeg
Cinnamon
1-scoop of vanilla protein powder

To kick this off this recipe you will first mash up the banana, but not too much. Try to go based on the picture below.

Enjoy!

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Turkey ba-can with whatevs


Turkey bacon tends to be used as just a side for breakfast. But did you ever think to maybe push the food combination boundaries? To those that have had turkey bacon know how flavorful turkey bacon is. It is so rich in flavor no other condiments are needed. With that mentioned I have had turkey bacon mixed with chicken breast and spinach. Another delicious meal I had with turkey bacon was spaghetti squash mixed with egg whites( I got this idea from a show on TV).

To make this dish I first cooked a few strips of turkey bacon over the stove on a skillet. Once that is cooked completely I then add(the already made)spaghetti squash and add one egg white. I mix around everything in the skillet making sure that the spaghetti is absorbing the grease and anything else left over from the bacon. Now you can add this meal to the eat at anytime of the day list. 🙂

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Steak!


Just like there are people out there that don’t like fish I was a little like that when it came to steak. For about 2-3 weeks I have been making different kinds of steak with different kinds of veggies. Once again it’s fast to make and simple to season. I cook this beefy protein in the broiler with sea salt and black pepper. Allow it to cook on one side. Then turn it over to the uncooked side and add the same seasoning. I had this last night with some cauliflower. Man it hit the spot. Don’t allow food to intimidate you. As long as it’s clean food,be open minded to mix foods together for a delicious and nutritious meal.

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Super scrumptious spaghetti squash


My new food obsession(thanks to you Megan 🙂 )is spaghetti squash. It fits this busy momma’s standards. It’s quick,easy to make and goes well with any protein. Here’s how to make it:

Preheat the oven to 375 degrees. While the oven preheats, cut the squash in half the long way. Remove the seeds and any other unnecessaries from the squash. Place the inside of the squash facing up on a cookie sheet. As an option you can put a little bit of olive oil or coconut oil for a hint of flavor. There are three different options as to how you can cook the spaghetti.

Bake right side up about 30 to 40 minutes at 375 F.

Microwave 6 to 8 minutes (let stand for a few minutes afterwards)

Boil 20 minutes or so.

To get the squash in spaghetti form run a fork starting at the top and run the fork down to the stern separating the individual strands.

The rest of the clean food I added to the spaghetti squash to make a complete meal was salmon and red cabbage.

I think once you make this quick and easy side you can add it to the list of foods to always have ready to eat.

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Coldness relief


I don’t know about you but everyone has been getting sick in my home. Cold season is such a pain in the….shut your mouff. I’ve been told that fresh rosemary and celery work wonders. Surprisingly it really does! I used my handy dandy slow cooker and added thinly sliced steak, fresh rosemary, celery, kale, and a little bit of sea salt. I then let the slow cooker do it’s work. This combination of goodness will provide relief for you and your loved ones that aren’t feeling 100% in a healthy and natural way.

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First cooking class!


On 12/26 I’m happy to say I had the first(hopefully not the last) paleo cooking class. I had two students and they were a such a pleasure to have. We made two different protein-based meals. We prepared chicken breast(in a slow cooker seasoned with safflower oil, extra virgin olive oil, sea salt and black pepper) and salmon(with the same flavoring). For sides we had spaghetti squash, cauliflower and red cabbage. It was a blessed time of exchanging eating clean ideas that are very simple and easily prepared. Here are some pics of what was made.

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Break-fast


Breakfast…..sometimes the first meal of the day literally turns into a meal that has to be consumed FAST! Your gut tells you ehh just skip a meal, but your brain says you gotta eat something paleo friendly. My go-to fix is an almond milk shake. All you need should be in your kitchen already. I really enjoy the combination of banana and kale. Add the following into your blender:
 
-1 cup of almond milk(vanilla for extra flavor of original is fine also)
 
-1 banana
 
-Handful of kale
 
This shake is filling, nutritious and delicious. What more could you want?  🙂
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Banana Fun Snack


by Lily Vasquez

 I don’t know about you but I love to eat snacks. Most of the time I have trouble finding the right kind of thing to snack on. It’s not like stores sell what us eating clean folks would consider paleo friendly. For those that are new to paleo it’s not like we have the healthiest snacks just lying around the house for us to chow down on either. Once again you have to be creative and think outside the box with paleo rules guiding your decision making. Sure you can get tired of eating bananas,blueberries,almonds, or trail mix. Let’s be honest we all like some kind of sugar in our lives. What I do when I want a little something different and to fix me up is eat some banana slices with Nutella and or almond butter. Surprisingly they actually taste AWESOME together! It’s easy-peasy to make. All you need is to slice up a banana in thick or thin slices(which ever you prefer) and a butter knife to use to spread the Nutella or almond butter on top of the sliced banana. It’s that simple.
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