Tag Archives: Healthy

Ground Turkey and Veggie Stuffed Sweet Potato with Avocado // Paleo // Whole30 // Gluten Free

I actually took these pictures the next day as I had the leftovers for my lunch.

Dare I say that it was even better the next day?!

Isn’t that the case with a lot of dishes? The flavors just need to settle into each other sometimes. One of the many reasons I always make extra!

Ingredients

2 Tablespoons Extra Virgin Olive Oil
1 Teaspoon crushed garlic (I cheat and use Trader Joe’s pre crushed :))
1 Teaspoon Crushed Ginger
1 white onion
2 Cups shredded Carrots
2 Cups Diced Mushrooms
2 lbs ground turkey (I like to make a lot so we have leftovers :))
Avocado for garnish. Not necessary, but the creaminess of the avocado was so good with the savoriness of the dish. Plus…avocado on everything, I say!
Jar of your favorite pasta sauce.
2-4 large sweet potatoes. We all each had just half, but if you only have small sweet potatoes, or love them…do more!

Directions

Start your sweet potatoes ahead of time!! I’ve tried numerous times, and they ALWAYS take longer than they are supposed to! This might be the ONE thing that pushes me over the edge to finally try my Instapot….that has been sitting there unused for the last two years, because I’m scared of it haha. BUT…

Place sweet potatoes on a baking sheet or a baking pan, pierce with a fork and bake for an hour, or until the inside is soft. It took my ginormous ones an hour and 15, so fair warning if you are on a time schedule for dinner!! 😦
Dice up onion while your potatoes are cooking…you’ll have plenty of time 😉
Sautee 2 Tablespoons of Extra Virgin Olive Oil with garlic, ginger, and onions for about 5 minutes.
Add in ground turkey (or any ground meat!)
Add in diced mushrooms
Add in shredded carrots
Either add Trader Joe’s “Everyday Seasoning” or…add all the things…I’m lazy.
Add in your pasta sauce.
When potatoes are done, take them out, cut in half if big, or slice down the center if small or medium. Crush it up a little.
Spoon on meat and veggie mixture, and top with avocado!

Enjoy!

4 Ingredient Protein Packed Pancakes (gluten free)

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These were a total spur of the moment “I have stuff that’s going bad, and I should probably make something!” recipe.

I had made a quinoa dinner earlier in the week that I’ll hopefully post soon (practically a one pot easy meal!) So…why am I posting this before that? was that good!! And more importantly…THAT EASY! Oh, and should I mention-HEALTHY?!

Because this was that good!! And more importantly…THAT EASY! Oh, and should I mention-HEALTHY?!

When it’s a trifecta, I know I should blog it! Ok, when it’s a trifecta, and I actually take pictures, I know I should blog it 🙂

What you need… (makes 20 mini pancakes or 10 medium)

One overripe banana
One cup cooked quinoa
2 eggs
2 tablespoons unsweetened Almond Milk
1/8 teaspoon vanilla extract (optional)

What you need to do…

Mash the banana, add everything else, and mix a lot (baby got back! ok, nevermind…)

blog-4-ingredient-protein-packed-gluten-free-pancakes-2 She’s usually up for being my baking assistant, but not always the willing photography assistant. Totally understandable since it was first thing in the morning 🙂 Above are Tablespoon mini pancakes for Maya, which she’s flipping (and are pictured stacked later)

Below are the 1/4 cup pancakes that I ate (as well as a few of her mini ones :)).
blog-4-ingredient-protein-packed-gluten-free-pancakes-6 The mini ones were easier to photograph, and….could she be a better assistant???!!

Just for kicks, I entered everything into VeryWell.com. If you eat the entire batch, it’s less than 500 calories and has 20 grams of protein! Honestly, they were so filling, I ate half the batch myself, and then worked out. I was totally satisfied until lunch! Normally, I eat a lot more of-to be honest…processed calories usually, and am not as satisfied. Lesson to be learned. But, let’s be real. This was super simple, easy, and quick to do, but…it wasn’t as quick as grabbing something with no clean up. I GET IT! I’ll let you know if they toast well haha.

Nutrition Facts
Serving Size 1 (423g)
Per Serving	% Daily Value*
Calories 458
Total Fat 13.6g	21%
Saturated Fat 2.9g	15%
Trans Fat 0g
Cholesterol 327mg	109%
Sodium 160mg	7%
Potassium 564mg	16%
Total Carb 66.9g	22%
Dietary Fiber 8.2g	33%
Sugars 15.1g
Protein 20.5g

Enjoy!! dit-elle-Lauren

Paleo Apple Muffins with Steusel Topping

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blog-paleo-apple-streusel-gluten-free-muffins-1 Maya had a play date the other day, and I promised them we could make something. I’ve been wanting to try a healthier apple muffin, and these turned out so good!! You could leave out the walnuts for a nut free option for school!
So moist and yummy!! blog-paleo-apple-streusel-gluten-free-muffins-5

Ingredients (makes 12 muffins or 24 minis)

2 cups almond flour
1/4 cup coconut flour
1/2 tsp salt
2 tsp baking powder
1/2 tsp baking soda
1 tsp cinnamon
1 tsp Pumpkin Pie Spice or 1/2 tsp ginger and 1/2 tsp nutmeg
3 eggs
1/2 cup pure maple syrup
4 medjul dates pitted
1 tsp vanilla extract
1/3 cup Unsweetened Almond Milk
2 small apples, diced or about 1 1/2 cups

For the streusel-

1/4 cup almond flour
1 tsp coconut flour
1 Tbsp Pure Maple Syrup
1/2 tsp cinnamon
1 Tbsp coconut oil
1/3 cup chopped walnuts
pinch of salt

Instructions

Preheat the oven to 425 degrees.
Line muffin cups with muffin liners.
First, prepare the streusel topping by mixing everything together, except for the pecans, in a small bowl. Add the pecans and stir until well combined. Set aside.
In a medium bowl, mix together the dry muffins ingredients (almond flour through nutmeg).
In a large bowl, mix together the wet muffins ingredients (eggs through Almond Milk).
Add the dry mix to the wet and stir just until combined! Fold in the apples.
Pour 1/3 cup of batter into each muffin cup. Sprinkle the streusel on top.
Bake at 425 degrees F for 5 minutes and then lower the temperature to 350 degrees F and for another 8 – 15 minutes or until a toothpick inserted in the middle of a muffin comes out clean. Mini muffins only needed 8 more minutes but larger muffins may need up to 15.
Let the muffins cool in the pan for 10 minutes and then remove the muffins to a wire rack to cool completely.
These are super moist and need to be kept refrigerated in an airtight container after the first 24 hours.

Recipe adapted from Texanerin Baking.

Enjoy!

Paleo Cherry Coconut Flour Muffins with Dark Chocolate Drizzle

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Every year thus far for Maya’s birthday I’ve made some kind of pumpkin cake or pumpkin muffin, since her birthday is in October. This year, I finally gave her a choice.

SO not like me haha. And then…she picked my favorite birthday dessert-CHERRY!

Ok, for me, I picked Betty Crocker Cherry Chip Cake with Cherry Frosting every year growing up. OMG, sugar BOMB!!! And truth be told…I LOVED IT!!!!

BUT…I’m determined for Maya to love healthier althernatives, and so far, it’s working! What she doesn’t know, she doesn’t know. And natually sweetened treats, are treats!

I’m sure that’s going to bite me in the ass, but…until then….

I mainly used Coconut Mama’s recipe, but just added diced up frozen organic cherries and then drizzled some dark chocolate on them to make sure the kids in Maya’s class were more apt to eat them!
blog-paleo-cherry-gluten-free-muffins-with-dark-chocolate-drizzle-1 Using cocunut flour can be challenging, so I love to see what the consistency looks like! In my opinion, it’s more cookie dough like than muffin, but it all works out in the end!The original recipe called for only filling it to 3/4th full batter, but mine never raise that much, so…I filled them up!
blog-paleo-cherry-gluten-free-muffins-with-dark-chocolate-drizzle-4 And Maya drizzled dark chocolate on them once they came out of the oven… YUM!

Ingredients (makes 12 muffins or 24 minis)

3/4 cup of coconut flour
1/2 Teaspoon of baking soda
1/4 Teaspoon of sea salt
6 organic eggs
1/2 Cup of coconut oil, melted
1/2 Cup of pure maple syrup
1 Teaspoon of vanilla extract
1 Cup frozen cherries diced

For the drizzle

1 Cup Dark Chocolate
1 teaspoon coconut oil

Instructions

Pre-heat oven to 350 degrees.
In a small bowl, mix all dry ingredients together and set aside.
In a medium bowl, beat eggs and mix in melted coconut oil, honey, vanilla, and diced cherries.
Add dry ingredients and mix well.
Let sit for 3-5 minutes or until coconut flour has absorbed the liquid.
Scoop batter into prepared muffin pan.
Fill each muffin tin ¾ full of batter.
Bake for 25-30 minutes.
Let muffins cool.
Microwave chocolate and coconut oil in 20 second increments until smooth.
Drizzle over muffins and enjoy!
Store in airtight container in refrigerator.

Enjoy!

Mango, Avocado, Goat Cheese, and Arugula Salad

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One of my favorite combinations is mango and avocado. It’s refreshing and light, yet filling with the good fat from the avocado. Add in a little goat cheese, drizzle with a balsamic glaze + Olive oil, then toss over arugula, and you have a ridiculously easy and delicious summer salad! Blog Mango Avocado Goat Cheese Arugula Salad-1

Ingredients

One Mango
1 Avocado
1 oz Goat Cheese (I love the individually wrapped oz medallions that you get at Trader Joe’s. NOT AN AD, just love them 🙂 They stay fresh longer, and…portion control!! haha)
Balsamic Reduction ( you can reduce your own by boiling Balsamic Vinegar, and then simmering on the cooktop until thick), OR…you can cheat and use this from Trader Joe’s 🙂
Extra Virgin Olive Oil
Serve over a bed of Arugula or spinach would be great too!

What you do…

Put a few handfuls of Arugula in your bowl.
Dice Up your mango, toss them in.
Dice up your avocado, toss them in.
Crumble your goat cheese over everything.
Drizzle with Balsamic Glaze + Olive Oild, and that’s it!

Enjoy!

Ginger, Chicken Sausage, Spaghetti Squash, Egg Muffins | Paleo, Whole30

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I have always loved the taste of ginger, but have been even more inspired to add it into things after reading Esther’s post on the health benefits of it. I mainly just loved the taste haha.

I had made another variation of these muffins a few months ago (with spinach!), and have kept meaning to make them again. They are a little time consuming, but it’s SO worth it to have these ready to eat in the morning! OR…for a snack 🙂 Blog Whole 30 Paleo Ginger Spaghetti Squash Chicken Sausage Egg Muffins-1

What you need… (12 Muffins)

5 Large Eggs
2 cups spaghetti squash, cooked with water squeezed out.
6 precooked chicken sausages, chopped into bite size pieces (I used these)
1 Teaspoon ginger
1/2 Teaspoon crushed garlic
1 medium onion, diced
2 Tablespoons Olive Oil (or fat of choice)
Salt and Pepper to taste

What to do…

Preheat oven to 400 degrees
Squeeze out all the moisture from the spaghetti squash with a paper towel and evenly distribute into lined muffin tins (This is my 2nd time making these and I spent almost as much time scrubbing the tins both times, even though I greased them!!). I had Maya push a paper towel into them to get even more moisture out. She thought it was fun, and it helped pack them in there!
Bake for 10 minutes til the spaghetti squash gets slightly browned at the edges.
While that is baking…In a large frying pan, heat up your oil (or fat of choice) with the ginger and garlic, and cook diced onions until soft. I let Maya stir these up. 🙂
While these are cooking you can dice up your chicken sausage. Once the onions are soft, add in the chicken sausage for a few minutes to warm them up and release the juices.
After the spaghetti squash has cooked, reduce your heat to 350.
Evenly distribute the onion/chicken sausage on top of the spaghetti squash in the muffin tins.
Whisk all the eggs, and add salt and pepper to taste. Maya loves whisking eggs, and it was an easy way for her to help!
Pour over the sausage and onion mixture until you can see the egg. Not quite covering the sausage.
Bake at 350 for 20 minutes, or until the eggs are all the way cooked through.
Store in an air tight container, and eat through out the week!

Here are some behind the scenes video from us making these. I’m totally inept at Snapchat, but we are both having fun with it. Find us at lkahan-ditelle 🙂

ENJOY!! 🙂 dit-elle-Lauren

Chicken Sausage, Spaghetti Squash Egg Muffins | Paleo, Whole30

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I’ve seen so many variations of eggs in a muffin tin. The possibilities are almost endless! I saw a version of this recipe posted on the @Whole30Recipes page on Instagram by @dollyessfit, although I couldn’t find it on her website, Unapologetically Living, but there are a lot of other yummy recipes there.

I changed it a little, but basically stuck to what she did, and these were amazing! And better yet. I had breakfast every day for a week, and Maya asked for them for lunch too!

She also helped with almost every step. She’s totally getting into cooking with me and wanting to help with everything! Yes, it takes a little longer, and some ingredients are lost along the way, but it’s so worth it for her to know that she helped make what we are eating! Especially when it’s healthy! I mean, what kid doesn’t want to make cookies? I love that she was excited to make these with me, and more importantly that she wanted to eat them! Although, that last part isn’t a real shock. She eats just about anything. 🙂 Blog Paleo Whole30 Egg Chicken Sausage Spaghetti Squash Egg Muffins-1 What you need… (12 Muffins)

6 Large Eggs
2 cups spaghetti squash, cooked with water squeezed out.
4 precooked chicken sausages, chopped into bite size pieces
1 cup spinach, kale (or any leafy green) chopped
1 medium onion, diced
2 Tablespoons Olive Oil (or fat of choice)
Salt and Pepper to taste

What to do…

Preheat oven to 400 degrees
Squeeze out all the moisture from the spaghetti squash with a paper towel and evenly distribute into greased muffin tins (overly grease!! I had to do a lot of scrubbing to get all the egg off after, because I only lightly greased). I had Maya push a paper towel into them to get even more moisture out. She thought it was fun, and it helped pack them in there!
Bake for 10 minutes til the spaghetti squash gets slightly browned at the edges.
While that is baking…In a large frying pan, heat up your oil (or fat of choice), and cook diced onions until soft. I let Maya stir these up. 🙂
While these are cooking you can dice up your chicken sausage. Once the onions are soft, add in the chicken sausage for a few minutes to warm them up and release the juices.
After the spaghetti squash has cooked, reduce your heat to 350.
Evenly distribute the onion/chicken sausage on top of the spaghetti squash in the muffin tins.
Whisk 6 eggs in with diced greens.
Pour that evenly over muffin tins til the mixture reaches the top. They don’t rise that much.
Bake at 350 for 20 minutes, or until the eggs are all the way cooked through.
Store in an air tight container, and eat through out the week!

Keeping it Real…

The number one hardest part of cooking and baking with a toddler? Or at least MY TODDLER, is stopping them from licking the spoon and eating along the way. But…whatever. Oh, and we made these at 5:00 at night, so there was NO natural light, which bums me out, but such is life.

Blog Paleo Whole30 Egg Chicken Sausage Spaghetti Squash Egg Muffins-10 The second hilarious thing that happened (which I’m only admitting at the very end of this post, knowing most people won’t get this far hahaha.) I accidentally turned the oven off when I thought I was turning it down to 350. So…I put the muffins in, checked them at 20 minutes and thought. WHY don’t they look more cooked?? Did I not get enough moisture out of the squash?? SO…10 more minutes. STILL not looking done. 5 more minutes. Then I started getting confused on how long they’d been in there and wondered how I would tell people how long they should cook! SO, I checked them again, and realized…my hand wasn’t hot when I stuck it in to shake the pan. Um….hmmm, yeah, turning the oven on. Important step!!!! I was actually making these for dinner and had to scrap it and make something else while they cooked for their appropriate 20 minutes. GRRRR.

ENJOY!! 🙂 dit-elle-Lauren

Baked Broccoli, Brussels Sprouts, Cauliflower, Onion and…BACON!

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Because really…everything is better with bacon haha. At least when you have teenage boys and want them to eat vegetables 😉

Blog Baked Brussels Sprouts Cauliflower Broccoli Bacon Paleo Whole30-1

What you need…

1 head of broccoli
1 head of cauliflower
1 strand or bag of Brussels Sprouts
One Medium sized onion (really any kind would be good!)
2 pieces of uncooked bacon
1/2 cup of Olive Oil
1/2 teaspoon crushed garlic (or more if you like!)
Juice from half a lemon
Sea Salt and Pepper to taste

What to do…

Preheat oven to 425 degrees.
Cut both broccoli and cauliflower into bit sized pieces.
Cut ends of the Brussels Sprouts and peel off the outter layer. Then cut in half.
Dice onion into 1/2 inch wedges.
Scatter all the veggies on a baking sheet.
Dice bacon into 1/2 by 1/4 inch slices and scatter over the veggies.
Mix Olive Oil, Garlic, and Lemon in a bowl.
Pour the mixture over the veggies and toss until they are all coated. You may need a little extra olive oil to drizzle over. Salt and pepper to liking.
Bake for 25-35 minutes. I like mine a little more charred, but others don’t, so I do a happy medium 🙂Thanks to my mom for the inspiration!

ENJOY! dit-elle-Lauren

Tricolor Autumn Salad

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This is made with purple cabbage, romaine lettuce and carrots.. full of nutrients, all raw ingredients, crunchy and delicious! Toss with Tahini Dressing and enjoy.

Ingredients

1 small head purple cabbage (grated)
1 small head romaine lettuce (finely chopped)
1 cup grated carrots
1 batch Tahini dressing

Tahini Dressing (makes 1.5 cups or so)

1/2 cup roasted tahini
1/2 cup water
1/4 cup freshly squeezed lemon juice
2 Tbsp olive oil
1 tsp sea salt

Directions

In a large bowl, toss veggies
For dressing, puree ingredients until smooth
Toss salad with 1/2 cup or up to all dressing and serve

Source: Thanks Paleo Cooking from Elana’s Pantry

Paleo Spiralized Peppers with Tomatos, Mango, and Avocado Salad over Grilled Chicken

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My parents bought me a spiralizer for my birthday, and I’m in LOVE! I can’t wait to make “pasta” out of various veggies, but first, I tried it on some peppers. It literally took me less than a few minutes to spiralize 3 peppers! At first, I was just doing it to get them all pre-cut for the week, but then they looked so pretty, I decided to make a little salad out of them for dinner! Eat as is or add chicken or fish for a delicious meal!

Ingredients

1 Each of a red, yellow, and Orange Pepper Spiralized (or diced if you don’t have one)
1 Mango cut into 1/2 inch cubes
1 medium avocado cut into 1/2 inch cubes
A handful Cherry tomatoes diced
1 shallot diced
4 chicken breasts marinated in the same ingredients used for the dressing. (omit for a delicious vegetarian salad!)

Dressing

Juice from 1/2 a lime
2 Tablespoons Olive Oil
1/4 Teaspoon Ginger
1 Tablespoon Rice Wine Vinegar
Sea Salt and Pepper to taste

Directions

After you spiralize the peppers they will be in one continuous cut. I loaded them all onto a cutting board and just cut the pile into 4ths.
Cut everything else up and toss in a bowl!
Put all ingredients for the dressing in a bowl and whisk til blended. Pour over salad and toss to coat.
Serve over grilled chicken (or fish would be yummy too!) Grilling on medium heat 8-10 minutes per size depending on the size of the breast.

ENJOY!

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