Saturday, January 31, 2015

Healthy Garlic Broccoli Fritters

Fun way to eat broccoli! These cheesy baked broccoli fritters work as a tasty snack, as a healthy lunch, or as a vegetarian dinner when served with a salad.
  • 3 cups broccoli florets and stem, chopped in small pieces
  • 2 tbsp  olive oil
  • 1 garlic clove, minced
  • ½ cup almond flour
  • ¼ cup grated parmesan or marble cheese
  • 1 egg
  • 2 tbsp. milk
  • ½ tsp.salt
  • Black pepper
Steam or boil the broccoli until quite tender. Place egg in a bowl and use a fork to lightly beat the egg. Add the remaining Batter ingredients and mix until combined. Add the broccoli and mix to evenly disperse throughout the Batter.

In a cast iron fry pan heat 1 tbsp of oil over medium heat. Scoop ¼ cup of Batter and drop into the pan and use a spoon to gently flatten to about 1cm/1/3" thickness. Cook each side for 2 to 3 minutes until golden brown. Serve with the Greek Yogurt or low fat sour cream. Enjoy!

Paleo Choco Cake

One of my favorite chocolate treat that looks beautiful and tastes amazing! A luscious moist texture and deep chocolate flavor make it great for holidays and special-occasions.


1/3 cup coconut flour
1/4 cup arrowroot
1/4 cup almond flour
1/4 cup cocoa powder
3/4 tsp. baking soda
1/2 tsp. salt
1/4 tsp. baking powder
1/3 cup honey
3 eggs
1/3 cup coconut oil  or melted butter
2/3 cup almond milk or coconut milk
1 Tbsp. lemon juice
1/2 tsp. vanilla

For chocolate sauce:
3/4 cup raw honey, or your favorite sweetener.
1/2 cup warm filtered water
1/4 cup melted coconut oil
1 tablespoon pure vanilla extract
1/2 cup pure cacao powder

Preheat oven to 350 degrees. Line an 8″ cake pan* with parchment paper. Combine coconut flour, arrowroot, almond flour, cocoa, baking soda, salt and baking powder in a bowl and whisk to combine.

Add honey, eggs, coconut oil or melted butter, almond milk, lemon juice and vanilla to the dry ingredients and mix well. Pour cake batter into parchment paper-lined cake pan*. Bake at 350 degrees for 17-22 minutes. While the cake is baking, prepare chocolate sauce. In any blender, add the sweetener, warm water, coconut oil, and vanilla.

Blend until the sweetener is dissolved. Add the cacao powder and blend until smooth. Sweeten to taste. The mixture should be quite thick. You can thin it by adding a teaspoon of warm water or more, until it reaches your desired consistency. If you prefer it thicker, add 1 to 2 tablespoons more cacao powder. Remove from oven when toothpick inserted comes out clean.

Cool completely, drizzle Chocolate Sauce generously on top of the cooled cake so it drools down the sides of the cake or frost cake with chocolate frosting  if desired. You could also skip the frosting and serve with berries or Vanilla Coconut Cream Ice Cream. Enjoy!

Healthy Seven Layer Dip


3 Cup Refried Beans
6 Oz Fat Free Plain Greek Yogurt
1 C. Reduced Fat Sharp Cheddar Cheese, Shredded
Black Olives, Sliced
2 green onions, chopped

Tomato Salsa Layer:
2 Roma Tomatoes, Diced
1/2 JalapeƱo, Seeded & Diced
2 Tbsp. Cilantro, Chopped
1 Chive, Chopped
1/2 Lime, Juiced
Salt & Pepper to Taste

Guacamole Layer:
2 Avocados, Mashed
1/2 JalapeƱo, Seeded & Diced
2 Tbsp. Cilantro, Chopped
1 Chive, Chopped
1/2 Lime, Juiced
1 Garlic, Minced
Salt & Pepper to Taste

In a medium bowl, combine the ingredients for the tomato layer. Combine the ingredients for the guacamole layer in another medium size bowl. When ready, spread the beans out over the bottom of a dish.

Top the beans with the greek yogurt and spread. Sprinkle the cheese and olives over the Greek yogurt.  Carefully smooth the guacamole over the cheese and spread it out. Finally, top with the tomato layer. For garnish  I added some green onions, tomatoes and olives on top. Enjoy!



Roasted Garlic Chicken



1 whole chicken
3 garlic cloves, fresh
2 tbs basil, ground,
1 tbs  garlic powder
2 tbs oregano, dried,
Salt and fresh black pepper
2 lemon


Quarter your chicken and loosen the skin with your fingers. Pull back the skin on all the pieces of chicken. Cut peeled garlic cloves into slivers. Arrange garlic slivers under the skin of chicken pieces. Sprinkle basil, oregano, sea salt, and pepper under skin of chicken pieces. Cover chicken with the skin. Salt and pepper all of the chicken again on top of skin.

Cover tightly with foil and roast in 350°F oven for 1 to 1 1/2 hours. Remove from oven, and squeeze lemon juice over chicken. Sprinkle with paprika garlic powder. Make a loose tent with the same foil and place over chicken. Increase temperature to 400°F and roast until crispy and golden brown. Serve with your choice of side dish. Enjoy!


Friday, January 30, 2015

Avocado Egg Breakfast



2 avocados, halved with seeds removed
4 large eggs
freshly ground black pepper


Preheat oven to 425 degrees F. Carefully arrange the avocado halves on a baking tray. Crack an egg into the hollow of each half. Season with salt and freshly ground pepper to taste, and bake for 8-10 minutes, or until the whites are opaque but the yolks have not yet cooked through. Enjoy!

Note: To stabilize them, I sliced a bit off the bottom of each half so they sit flat on the tray. Depending on the size of the eggs you may want to scoop a small amount of the flesh out of the avocados to increase the size of the hollow.

Paleo Dark Chocolate-Covered Strawberries

These strawberries are a treat, but if you use good dark chocolate, it’s not too bad. Whether covered, dipped, or as part of a dark chocolate bar, dark chocolate fruit has always been a favorite of many. Dark chocolate, in moderation of course, is actually good for you and is loaded with antioxidants.
Scrambling to put together a sweet treat for Valentine’s Day? Well, even if you’re not, dark chocolate-covered strawberries are a relatively guilt-free little indulgence for any special occasion. Chocolate-dipped strawberries are the classic Valentine’s Day treat. You can also dip dried fruits, shortbread, even marshmallows.
  • 12 large long-stemmed strawberries
  • 4 oz. bar of dark chocolate
  • 2 tsp coconut butter
Rinse and thoroughly pat dry all your strawberries. Next, break the dark chocolate bar up into small chunks and place them in a small bowl.
Melt the chocolate and coconut butter over a double boiler on low. Just dip each strawberry into the melted chocolate and lay out on a piece of wax paper. Holding the strawberries by their stems, dip them into the chocolate so they are about three-quarters covered. Place in the fridge to set and refrigerate until you’re ready to serve. Enjoy!

Healthy Zucchini Fritters


This recipe is unbelievably easy to make, low calorie, and the perfect way to sneak in some veggies!
  • 2 medium zucchini
  • 1 teaspoon salt
  • 1 large egg, lightly beaten
  • Freshly ground black pepper
  • 1/2 cup almond flour
  • 2 cloves garlic, minced
  • Olive or coconut oil, for frying
Preheat oven to 200 degrees. Trim ends off zucchini and grate them either on the large holes of a box grater or, if you have one, using the shredding blade of a food processor. Add salt and gently toss to combine; let sit for 10 minutes. Using a clean dish towel or cheese cloth, drain zucchini completely.
In a large bowl, combine zucchini, flour, garlic and egg; season with salt and pepper, to taste. In a large cast iron skillet Heat olive oil over medium high heat. Scoop tablespoons of batter for each fritter, flattening with a spatula, and cook until the underside is nicely golden brown, about 2 minutes. Flip and cook on the other side, about 1-2 minutes longer. Repeat process, keeping the pan well-oiled, with remaining batter. For extra crisp fritters, put them in the oven for at least 10 minutes. Enjoy1

Homestyle Chunky Salsa


3 cups chopped tomatoes                                                                                           
1/2 cup chopped green bell pepper
1 cup onion, diced
1/4 cup minced fresh cilantro
2 tablespoons fresh lime juice
4 teaspoons chopped fresh jalapeno pepper
1/2 teaspoon ground cumin
1/2 teaspoon  salt
1/2 teaspoon ground black pepper

Stir the tomatoes, green bell pepper, onion, cilantro, lime juice, jalapeno pepper, cumin, salt, and pepper in a bowl. Serve.


Thursday, January 29, 2015

Sweet Potato Egg Breakfast



2 large baked sweet potatoes
4 eggs
Salt & pepper


Cut of each baked potato ( I bake them the night before) in half and scoop out some of the flesh. Break an egg into each potato half, sprinkle some salt and pepper and bake for 20 minutes at 350°F / 180 °C. Enjoy!

Slow Cooker Roast Garlic Beef Sirloin




1 teaspoon salt
1 teaspoon paprika
1 teaspoon of black pepper
1 (3 pound) top sirloin roast
6 cloves garlic, slivered
1/2 cup beef broth




Rub salt, pepper and paprika into the meat. With a small knife, make slits in the roast. Press the garlic slivers into the roast. Place lid on slow cooker, and cook for 6 hours on High, or 8 hours on Low. Enjoy!

Roasted Garlic Cauliflower


  • 1 very large head of cauliflower
  • 2-4 cloves of garlic thinly sliced or minced
  • 2 tbsp. butter melted
  • 2 tbsp olive oil
  • 1/2 tsp  sea salt
  • 1/4 tsp black pepper


Preheat oven to 400 F. Clean and break off the heads of the cauliflower into bite size pieces and place into a large ziplock bag. Peel and sliced the garlic very thinly. Place into bag.

Pour olive oil and melted butter over the broccoli and sprinkle the salt and pepper over the cauliflower. Zip the bag closed and shake until well coated. Place on a cookie sheet and bake for 30 minutes or until desired crispiness.  Enjoy!


Cauliflower Spinach Fritters


1/2 head Cauliflower chopped up in small pieces
1/2 cup of fresh chopped spinach
2 eggs
1 Tablespoon almond flour
Salt and Pepper


Boil your cauliflower in a pot for approx 5-7 minutes, once the cauliflower is cooked and excess water is removed slightly mash it but do not puree it.

In a bowl combine the almond flour, eggs and seasoning and whisk well. Add in the spinach and cooked cauliflower, combine well.

Fry on a low heat in small batches, just spoon them in as you do with fritters, each side will probably take approx 5 minutes. Enjoy!

How Bulletproof Coffee Can Help With Weight Loss

Would you put butter or coconut oil in your coffee? What's the big deal with bulletproof coffee?

Try this just once, with at least 2 Tbs of butter or coconut oil, and have nothing else for breakfast. This coffee is delicious way to start your day with a huge energy boost! You will experience one of the best mornings of your life, with boundless energy and focus. Instead of the usual cream and sugar, many people are now adding butter to their coffee and it’s just about the greatest thing ever.

To most people, putting butter or coconut oil in their coffee sounds skeptical if not borderline dangerous, but not all fats are bad for you. Here are some reasons why you should be putting butter or coconut oil in your coffee.

I use only grass fed butter because grass-fed butter is much healthier than other butter. It doesn’t make cholesterol levels worse, it optimizes them!  Starting your day with grass-fed butter or organic coconut oil will give you lots of energy and it will give your body healthy fats that it will use to make cell walls and hormones. It has the right fats that regulate cholesterol, not add to it. Grass-fed butter has the best ratio of omega-6 to omega-3 fatty acids and is a good source of vitamin K.

It will take your body a week or two to fully turn on its fat digestion systems when you switch to a high healthy fat breakfast of Bulletproof Coffee. It provides healthy fats for your brain and body to create cell membranes and hormones. Drinking it each morning puts your body in the routine to burn fat all day, helping you trim down overall.

This coffee will give you energy as well as increase cognitive function that you can literally feel when it kicks in for about six hours- and without the crash. Mixed with more healthy fats from coconut oil, this amped up drink will help produce ketones,which are created when your body creates energy from fat rather than carbohydrates.

Two tablespoons of butter or coconut in your coffee is all you need to replace a breakfast meal altogether, making this a quick alternative for people on the go. Providing your body with essential fats and calories is a higher performance blend than a carbohydrate source like oatmeal.

Wednesday, January 28, 2015

Paleo Sweet Potato Pancakes

Only 6 Ingredient Sweet Potato Pancakes! These are the best paleo pancakes I’ve made to date.

1/2 cup sweet potato, mashed
2 eggs
1 tbsp. almond flour
1 1/2 tsp cinnamon
1/4 tsp vanilla
coconut oil, for pan

Mix together all ingredients and beat just until a batter forms.
Heat coconut oil in a skillet over medium heat. Pour about 1/4 cup of batter out and cook until bubbles start to form. Flip the pancake and cook for about another minute or two until fully cooked.
Repeat with the rest of the batter. Enjoy!

Curried Coconut Squash Soup


3 tablespoons coconut oil
1 onion, diced
4 garlic cloves, minced
1 teaspoon freshly grated ginger
3 tablespoons curry powder
3 cups low-sodium vegetable stock
4 cups uncooked butternut squash
1 can coconut milk
1 lime, juiced
1/4 teaspoon salt
1/4 teaspoon pepper
Cilantro or dry coconut flakes for garnish


Heat a large pot over medium-low heat and add coconut oil. Add in the onions and the garlic with a pinch of salt and stir. Cook until the onions are soft and translucent. Add in the ginger and curry powder. Cook the curry and onion mixture for 5 minutes, stirring occasionally. Add stock and the squash cubes. Cover the pot and cook until the squash is soft, about 20 minutes.
Once the squash is soft, pour the entire mixture into a blender. Blend until the soup is smooth and pureed. Pour it back into the pot and turn the heat on to medium low. Add in the coconut milk, lime juice, salt and pepper, and stir. Cover and cook the soup for 10 minutes. Serve the soup with a garnish like cilantro or dry sweetened or unsweetened coconut flakes . Enjoy!

Avocado Spinach Hummus Dip

This recipe is great combination of guacamole and hummus- scoop up with toasted pitta bread.

1 (15 oz) can chick peas, washed and well drained
2 medium ripe avocados, cored and peeled
4 Tbsp olive oil,
1 1/2 Tbsp tahini
3 Tbsp fresh lime juice
1 clove garlic, peeled
Salt and freshly ground black pepper
1 - 2 Tbsp finely chopped spinach leaves, for topping


Pulse chick peas, olive oil, tahini, lime juice, and garlic in a food processor until smooth, about 2 minutes. Season with salt and pepper to taste. Add avocados and pulse mixture until smooth and creamy.
Serve topped with more olive oil if desired and sprinkle with spinach. Serve with pita chips, tortilla chips, fresh vegetables, crackers and corn chips, or as a sandwich spread.

Paleo Pork Sliders

This super-simple recipes is complete with a paleo and gluten free bun to make awesome and healthy sliders.

Medium pork roast ( I used the left over pork from night before)
2 tsp garlic powder
2 tsp chili powder
1 tsp pepper
2 tsp oregano
1/4 baby spinach
1 tsp salt
1/2 cup barbecue sauce

For the bun:
1 large sweet potato
2 tbsp coconut oil
dash of sea salt


Slice the sweet potato into 1/4″ thick rounds. Lay them out on a cookie sheet. Brush each slice with coconut oil and sprinkle with the sea salt, then flip and do the same on the other side. . Bake at 425 degrees for 25 minutes until golden brown on the outside and cooked all the way through, flipping halfway through.

In large bowl shred pork with two forks until it completely ‘pulled’. Add barbecue sauce and all the spices. Mix well and then top a patty with pulled pork, and add any other toppings or sauces you’d like (I just used some spinach).Finish with the top patty. Enjoy!

Sweet Potato Boats

These healthy sweet potato skins are stuffed with mashed sweet potato and mashed avocado. They are soft and creamy enough to be put in pies and called dessert, sweet potatoes are also a surprisingly nutritious vegetable. They are rich source of anti-oxidants, vitamins, minerals, and dietary fiber that are essential for good health.


3 sweet potatoes
1 ripes avocado 
1/4 cup dark chocolate chips
1/2 cup sliced almonds
2 tablespoons honey
1 teaspoon cinnamon

  1. Bake the sweet potatoes in their skins. Allow them to cool. When the potatoes are cool, slice them in half lengthwise and gently scoop out the flesh, leaving behind enough to hold the shell together.
  2. In a food processor add avocado, the reserved sweet potato and process until well mixed. Then add honey, cinnamon and the reserved sweet potato and process until well mixed.
  3. Mound the filling back into the sweet potato shells and bake in a 350°F oven for 20 minutes. Sprinkle sliced almonds and chocolate chips before serving. Enjoy!

Coconut Butter Chicken

Butter Chicken is without a doubt one of the most well known Indian dishes around the world. This recipe combines ethnic spices with simple ingredients like onion, butter, and tomato sauce for a tasty dish. This is my favourite Indian recipe- the sauce is so flavourful you'll want to lick your plate. And it's so easy to make!

  • 1/2 cup of butter
  • 1 onion, minced
  • 1 tablespoon minced garlic
  • 1 (15 ounce) can tomato paste
  • 3 cups Coconut milk
  • 2 teaspoons salt
  • 1 teaspoon cayenne pepper
  • 1 1/2 pounds skinless, boneless chicken breast, cut into bite-sized chunks
  • 2 tablespoons tandoori masala


  • Preheat oven to 375 degrees F (190 degrees C). Melt a few tablespoons of butter in a skillet over medium heat. Stir in onion and garlic, and cook slowly it's dark brown, about 15 minutes.
  • Meanwhile melt the remaining butter in a saucepan over medium-high heat along with the tomato paste, coconut milk, salt, cayenne pepper, and garam masala. Bring to a simmer, then reduce heat to medium-low; cover, and simmer for 30 minutes, stirring occasionally. Then stir in onions and garlic mixture.
  • Toss cubed chicken breast with coconut oil until coated, then season with tandoori masala and spread out onto a baking sheet. Bake chicken in preheated oven until no longer pink in the center, about 12 minutes. Once done, add the chicken to the sauce and cook for 5-7 minutes before serving. Serve over hot steamed basmati rice or with Naan bread. Enjoy!
  • Note: This recipe can easily be left to simmer away in a slow cooker for eight hours before adding the chicken. You can make large quantity of sauce and freezes it for next time.