Category Archives: Nutrition Blog

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Chocolate Chestnut Brownies

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Brownies…I can hardly find anything bad to say about brownies. I mean beside the fact that it packs a ton of sugar, there really isn’t much to complain about brownies especially the homemade double fudge with peanuts…Yum. Here’s a paleo alternative to our good ol’ favorite sweet treats.

This recipe is taken from www.paleodesserts.com. Check them out for more Paleo desserts.

IngredientsPrint Recipe

  • Chestnuts, cooked and shelled- 200 grams or about 1 cup packed tight. (I used a 200-gram vacuum-packed package by Cueillette Descours. Or you can use 1 1/2 cups chestnut flour)
  • 3 large eggs at room temperature
  • 1/4 cup warm water
  • 1/2 cup coconut oil
  • Paleo sweetener (3/4 cup honey, or 11/4 cup Just Like Sugar Table Top natural chicory root sweetener, or 3 tablespoons PureLo Lo Han Sweetener by Swanson, or your favorite sweetener.)
  • 1/2 teaspoon apple cider vinegar
  • 1 tablespoon vanilla
  • 6 tablespoons pure cacao powder
  • Zest of one orange
  • 1/4 heaping teaspoon salt
  • 1/4 teaspoon baking soda
  • 1/2 cup coarsely chopped walnuts, almonds, or pecans

Instructions

  1. Preheat the oven to 350°F. Get out an 8-inch square baking pan. Line it with parchment paper so it hangs over the sides like handles.
  2. In a food processor, or superblender with small container, grind the chestnuts into a fine powder. (This took 2 minutes in my food processor)
  3. In a food processor or a mixing bowl, add the eggs, water, coconut oil, sweetener, vinegar, and vanilla. Mix until smooth and creamy.
  4. Add the cacao powder, orange zest, salt, soda, and mix well until it’s a smooth ganache with a pudding-like texture.
  5. Pulse in the walnuts so they remain in large pieces.
  6. Spoon into baking pan. Bake for 20 – 25 minutes. Allow to cool 15 minutes, cut into squares and eat.
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4th of July Fruit Tart

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Having parties this 4th of July? Wow everyone with this one dish that’s healthy and tasty! This recipe is from www,paleomg.com/

Ingredients
For the crust
For the topping
  • 5 eggs, whisked
  • ⅓ cup honey
  • ⅓ cup Coconut Oil
  • juice of 4 lemons
  • 1 cup blueberries
  • ½ cup raspberries
 Instructions
  1. Place all crust ingredients in food processor and mix until completely broken down.
  2. Add crust ingredients to an 8×8 glass baking dish and press down to form an even crust. Put in fridge for about 20 minutes.
  3. While the crust is hardening, make your lemon topping.
  4. Place a small saucepan over medium heat.
  5. Add your eggs, honey, coconut oil, and lemon juice to the saucepan and whisk together.
  6. Continue stirring together until mixture begins to thicken.
  7. Once lemon mixture has thickened, remove from heat, and place in bowl to cool in the fridge for about 20 minutes.
  8. When your lemon topping has cooled, spread it over your crust then place your raspberries and blueberries however you’d like! Make it look like a flag or a star. Do yo’ thang.
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Sesame Crunch Bar

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Growing up, desserts are the most desirable part of dinner. Parents always use desserts to make sure we eat everything off our plates. Desserts, however, are not the healthiest foods out there. Luckily, there are ingredients on the Paleo shopping list that will let you enjoy desserts without as much guilt. Check out this recipe by www.paleodesserts.com

 

  • 3/4 cup Just Like Sugar Brown natural chicory root sweetener, or 2 tablespoons PureLo Lo Han Sweetener by Swanson, or 1/2 cup raw honey, or your favorite sweetener.
  • 1/4 cup filtered water, warm but not hot (If you’re using honey, skip the water, and only use a minimal teaspoon or two if necessary to mix.)
  • 1/2 heaping teaspoon unprocessed salt
  • 2 teaspoons vanilla
  • 1/2 cup sesame tahini
  • 1 teaspoon toasted sesame oil
  • 1 cup sesame seeds
  • 2 tablespoons chia seeds, preferably white

Instructions

  1. Preheat the oven to 350º F. Cover a 9-inch square pan with parchment paper so it comes up the sides like handles for easy removal.
  2. Mix the sweetener and warm water until sweetener dissolves. Add salt, vanilla, tahini, and sesame oil, and mix to a smooth paste. Add sesame seeds and chia seeds and mix briefly to combine.
  3. Spoon into baking pan and smooth flat. Bake for 20 minutes. Remove from the oven and allow to cool for about 20 – 30 minutes. Remove to a cutting board and cut into 1-inch squares. Eat.
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Paleo Recipe: Bison Roast

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Crock pot should be a must-have cooking vessel for every busy man and woman out there. It’s simple and convenient. Here’s a great recipe from www.thepaleodiet.com!

NGREDIENTS

Serves 3-4

  • 1 grass-fed bison roast
  • 2 cups red wine
  • ¾ cup balsamic vinegar
  • ½ cup extra virgin olive oil
  • 1 whole sweet onion thinly sliced
  • 4 garlic cloves minced
  • 1 – 2 inch spear fresh rosemary leaves with stem removed
  • 2 fresh basil leaves
  • 2 tsp. fresh oregano leaves

 

DIRECTIONS

1. Rinse bison and place in large crock pot.

2. Combine remaining ingredients in large bowl and pour over bison.

3. Cook on low heat for 5-6 hours.

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Paleo BBQ Sauce

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Summer is here!!! That means it’s time to break out the grill to come out. Grilling foods is not only fun but it’s also very easy to stay along the line of Paleo…minus the BBQ sauce :(

Worries not, there are still way to make quick and delicious BBQ sauce that’s not full of sugar and high-fructose corn syrup.

This recipe was brought to you by www.paleocupbiard.com

Ingredients:
- 16 oz tomato sauce
- 1 cup water
- 1/2 cup apple cider vinegar
- 5 Tbsp. raw honey
- 1/2 Tbsp. ground black pepper
- 1/2 Tbsp. onion powder
- 1/2 Tbsp. ground mustard
- 1 tsp. paprika
- 1 Tbsp. lemon juice


Directions:
1. Place all ingredients in a medium saucepan over medium high heat and stir to combine. Taste and adjust any seasonings to your liking. Bring to a boil. 
2. Reduce heat to low and allow to simmer for 1 hour.
3. Pour that stuff on some meat and get elbows deep in some BBQ!

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Paleo Deviled Eggs (with Bacon)

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Always busy? Need something quick so you can just grab and go? Oh wait, it has to be Paleo too… Well lucky for you this following recipe from www.paleomg.com will sure satisfy all your needs!

Ingredients
  • 6 eggs
  • 2 pieces of cooked bacon, finely chopped (leave some pieces behind for garnishing)
  • ¼ cup 30 second mayo
  • 1 tablespoon minced jalapeño (leave some pieces behind for garnishing)
  • ⅛ teaspoon smoked paprika
  • ⅛-1/4 teaspoon salt (depending how salty the mayo is)

 

Instructions
  1. Bring a large pot of water to boil. Once the water is boiling, place eggs in the water and cook for 15 minutes. Remove from water and place in a bowl of cold water to help cool.
  2. While eggs cook, cook bacon in oven or on stove top. Let cool then chop into small pieces.
  3. Once eggs have cooled, cut eggs in half. Scoop out the yolks, place the yolks in a bowl and smash with a fork.
  4. Add in mayo and mix well until mixture is smooth. Then add jalapeño, bacon pieces, smoked paprika and salt and mix well.
  5. Place the yolk mixture into a small ziploc plastic bag, cut off the end and squeeze mixture into egg white halves. Garnish with leftover bacon and jalapeño.
  6. Chill before serving.
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Bacon Lime Sweet Potatoes Salad

By | Nutrition Blog, Topic of the Day | 2 Comments
Summer is coming, and that means it’s time to bust out the grill! BBQ is a great a delicious way to keep you and your family on track with Paleo. Now, the challenge comes in with side dishes. With this quick and simple recipe, you’ll make a great side dish that may even take over as a main entree!
This  recipe is brought to you by www.PaleOMG.com!
Ingredients
  • ½ pound bacon (225 grams)
  • 3 large sweet potatoes (about 2 pounds/910 grams), cut into ½-inch (12-mm) cubes
  • 4 garlic cloves, chopped
  • 2 tablespoons coconut oil
  • juice of 1 lime
  • 2 tablespoons olive oil
  • 2 tablespoons balsamic vinegar
  • 2 green onions, chopped
  • handful of fresh dill, roughly chopped
  • dash of red pepper flakes
  • dash of ground cinnamon
  • salt and pepper, to taste
 

 

Instructions
  1. Preheat the oven to 375°F (190°C). Line a rimmed baking sheet with foil and lay the bacon flat on the sheet. Bake for 15 to 20 minutes, until the bacon is slightly crispy. Let cool then roughly chop.
  2. In a roasting pan or rimmed baking sheet lined with aluminum foil, toss the sweet potatoes and garlic in coconut oil and roast for about 30 minutes or until slightly browned.
  3. While the sweet potatoes are roasting, whisk together the lime juice, olive oil, and balsamic vinegar. Toss in green onions, dill, red pepper flakes, cinnamon, and salt and pepper and mix well.
  4. Once sweet potatoes are finished cooking, toss them together with the dressing and bacon.
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Sweet Potatoes Brownies With Icing!

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When we were kids, the best meal that we all look for is the dessert. We did everything for the slide of chocolate cake, or that scoop of ice cream. Even that means having to ingest the god-awful green beans…However as we are now, dessert only meant a piece of fruit or a handful of berries because of the Paleo lifestyle we have adopted. But hey, with a little creativity we can turn the not-so-healthy good ol’ sweet favorite to something that fits our health goals!

Here’s a Sweet Potatoes Brownie with Icing recipe found on www.paleoplan.com

Ingredients

1 large sweet potato, peeled and grated (or 1 large sweet potato baked and peeled)

2 large eggs

1 tablespoon pure vanilla extract

1/2 cup honey, preferably raw

1/2 cup melted coconut oil

1 tablespoon baking powder

1/2 tablespoon baking soda

1 cup unsweetened cocoa powder

2 tablespoons coconut flour

Icing

1 cup dark chocolate chips

1/3 cup coconut oil

1 tablespoon vanilla extract

Instructions

Preheat oven to 365 degrees F.

Combine the sweet potato, eggs, vanilla, honey, and oil in a large bowl. In a smaller bowl, combine the baking powder, baking soda, cocoa powder and coconut flour and stir. Stir this into the wet mixture until well combined.

Line an 8×8 cake pan with parchment paper. Spread the batter in the pan, and bake for 25-30 minutes. Brownies are done when a toothpick inserted in the center comes out clean. Be careful not to over bake!

All the brownies to cool before removing from the pan.

To make the icing, combine the chocolate chips and coconut oil in a pan on the stove. Heat over low heat until melted and stir in the vanilla. Allow to cool completely (you can put it in the fridge for 15 minutes or so to speed up the process), and then whip with a hand mixer until fluffy. Spread over cooled brownies before slicing. Top with fresh berries for a nice touch!

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Green Smoothie

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I’m going to admit that I hate eating vegetables! There’s nothing tasty about raw kale, spinach or celery… So the bet alternative I’ve found is juicing and smoothies. I know I’m a little late in the game , but hey better late than never. Here’s a quick juice/smoothie recipe from www.paleoplan.com  in case you wonder.

Ingredients

  • 1 apple
  • 1 pear
  • 1/2 tsp freshly grated ginger
  • 2 Tbs flax seeds
  • 6 large kale leaves (take out woody stems), or 2 handfuls of spinach
  • juice of 1 small lemon
  • 1 cup water

Instructions

  1. Quarter apple and pear, remove stems and seeds and put in blender.
  2. Add remaining ingredients to blender and puree. Add more water if needed.

Add fresh fruit, cucumbers, slivered almonds, coconut, fresh herbs or different dark leafy greens for tasty variations on this recipe.

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Nutrition and Supplementation Before and After Your Workout.

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Professional and Olympic athletes are over-the-top particular with their nutrition. And they have to in order to keep their performance at top notch. But for us mortals, do we have to?

The short answer is yes. While it’s true that we’re not full time athletes and most of us have a family, adopting a modified yet regimented workout nutrition from the pros will make dramatic differences in our workouts as well as everyday life performance.

Keep in mind that, every single one of us is different so we’ll react a little differently to certain types of foods as well as certain ratios amount of each macronutrients (carbs, fat, protein). Here are a few different factors to consider

  • Training ages – did you just start working out or are you a veteran athlete?
  • Gender – females generally use more fat instead of muscle glycogen than males.
  • Goals – are you training for an endurance event or are you training for a powerlifting meet?

Strategy for Pre-workout:

  • Avoid sugar in any form at all cost (gatorade, red bulls, latte…).
  • Avoid high fructose fruit because fructose will cause your body to burn less fat for energy.
  • Avoid fatty meat (bacons…sorry), lactose and legumes.
  • Make sure to consume your meals at least 90 minutes out. If it’s a shake 30 minutes out.
  • Foods should be eaten are lean meat (turkey, chicken) and fish along with green vegetables that are high in anti-oxidant (in smaller amount). The fat source should come from a small amount of nuts and or coconut oil.
  • A small dose of Caffeine will also help your performance. A higher dose may be taken if it’s a strength day.

Strategy for Post-workout:

  • Immediately after the workout, 20-30 grams of high quality whey protein is generally recommended.
  • If you’re on the fat loss track, don’t do any carbohydrate. Instead an additional  BCAA’s and Glutamine will do wonder.
  • If you’re a seasoned athletes who are doing two sessions a day, or if you’d like to pack on more size. Then 30 grams of quick absorbing carbs such as dextrose or waxy maize will do the trick.
  • After that initial supplement, your meal following after should be about 1 hour out.
  • Your post workout meal should focus on high quality animal proteins since they have a much broader array of amino acids and minerals than plant protein.
  • Pair that with green leafy veggies with anti-oxidant and anti-inflammatory effects.
  • Caffeine should be avoided to let your adrenal gland take a break after a stressful workout.