Peach Gobbler “Sandwich”

I choose my meals based on 1) desire, 2) blood sugar control/moderating the carbohydrates in the meal, 3) foods I tolerate (use of an elimination diet and a food sensitivity test), 4) my activity level and 5) satiety. I aim to allow a meal to keep me full from one meal to the next, or 4-6 hours. On this work day, I came up with a “sandwich” that was so awesome that I had to share the details. I’ll call it the “Peach Gobbler.”

On this work day, I came up with a “sandwich” that was so awesome that I had to share the details. I’ll call it the “Peach Gobbler.” It’s packed with protein to help keep my blood sugars stable, a few healthy carbohydrates to help round out the meal, and healthy fat to keep me satiated. I have found that it’s easy to keep my blood sugars in range and steady by keeping the total grams of carbohydrates in a meal to less than 30 grams. This came to 23 grams. Nice!

INGREDIENTS

  • 4 large romaine lettuce leaves
  • 3 ounces of organic turkey deli meat
  • 1 small white peach, sliced
  • 2 ounces of goat cheese
  • 2 slices of bacon, sulfate free, turkey
  • salt, pepper, fresh cilantro and green onion to taste
  • a drizzle of raw honey

DIRECTIONS

Use 2 romaine lettuce leaves as a stand in for sliced bread.

Layer on the deli meat, goat cheese, spices/herbs, then honey, topping it all off with warm bacon and the remaining lettuce leaves.

Slice in half and enjoy.

For extra credit and nutrition add some fermented vegetables as a side and a fat-bomb for a treat!

Nutrition Details – sources include USDA

  • Total calories: 398
  • Fat: 18 grams
  • Protein: 39 grams
  • Fiber: 4 grams
  • Carbs: 23 grams

Summer Meal/Salad Ideas

I am craving more variety in my meals with loads of produce to help nourish my body and soon-to-be daughter. I was playing with Yummly and selected the following for inspiration. Perhaps you can enjoy too and you will likely need a Yummly login to access some of the recipes.

A salad with cinnamon? Why not?

What a fun idea for a summer BBQ right? Or perhaps if you are short on time, like I will be with 2 little ones, I may toss all the above in a bowl and call it a day. Fun idea, nonetheless.

This extra serving of gluten free grains will be helpful in keeping my carbs up for breastfeeding. Looks tasty!

I’d make this recipe but omit the sugar. Perhaps swap in lemon juice instead? I’d have to play with it, but a great way to add detoxifying onions to my diet.

Healthy (Real Food) Holiday Recipe

This weekend I am headed to a Friendsmas party and will be bringing one of my favorite paleo-based bread recipes. I have really enjoyed the ideas presented on paleoleap.com, which this recipe came from.

Since my son is allergic to eggs, I have altered the recipe to include flax eggs (1 tablespoon of flax meal soaked in 2 tablespoons of water can replace 1 egg). I also sometimes add gelatin to increase the protein content and add a punch of gut health. Lastly, I make this recipe into muffins verse a loaf, which helps with portion control.

What recipe will you be bringing along this holiday season?

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Pumpkin Banana Bread

  • ½ cup coconut flour;
  • ½ cup almond flour;
  • ½ cup very ripe banana, pureed;
  • ½ cup pure pumpkin puree;
  • ½ cup melted clarified butter or almond butter;
  • 1 tsp. baking soda;
  • ¼ cup raw honey;
  • 4 eggs;
  • ½ tsp. vanilla extract;
  • ½ tsp. salt;
  • ¾ cup pecans, chopped; (optional)

Prep:

  1. Preheat your oven to 350 F.
  2. In a large bowl, combine the almond flour, coconut flour, baking soda, and salt.
  3. In a separate bowl combine the eggs, clarified butter, honey, ripe banana, pumpkin puree, and vanilla extract. Mix everything together until you get a smooth texture.
  4. Pour the liquid ingredients into the dry ingredients and stir with a spoon until thoroughly combined. This is also a good time to add the chopped pecans if you’re using them.
  5. Pour the batter into a well-greased loaf pan and bake in the oven for about 45 minutes, or until a toothpick poked in the center comes out clean.
  6. Let the pumpkin banana bread cool down for about 10 minutes before serving.

Easy Lunch Ideas

As you may know, I am a big fan of discussing ways to execute a healthy lifestyle, as it’s often the hardest puzzle piece to work. Along with keeping meals creative and satisfying, they also need to be well-rounded and easy to make. Here are some go-to lunch ideas.

  • Nom Nom Paleo hit the nail on the head with her hot-dog as the bun lunch box idea. Using a good hot dog (such as Applegate Organic and grass-fed beef dogs), split it down the middle and load in some sauerkraut and peppers. Pair w/ more veg and fruit.
  • An apple-sundwich (sliced apple w/ sunbutter in the middle) paired with roasted Brussels sprouts and grilled chicken tenders.
  • Salad of many sorts
  • Tuna salad or salmon salad wrapped in romaine lettuce or butter lettuce. Needing more carbs? Sweet potato chips on the side.
  • Make meatballs on the weekend, and come the work week, pair some of the meatballs with spaghetti squash or zucchini noodles.
  • Soup galore. The slow-cooker is a miracle kitchen tool.
  • Shrimp cocktail with acorn squash (I roast mine on 400F for about an hour and when it’s done I drizzle it w/ cinnamon and coconut mana).
  • Smoothie – so easy and nutritious for an on-the-go lunch.
  • Mini meatloaf muffins
  • Nine times out of 10, my lunch is a derivative of dinner. For example I made a whole chicken in a slow-cooker yesterday and I am using that meat for lunch, combining it some roasted cinnamon, ginger carrots and a spinach salad.

If your lunch is looking limp, dress it up with some guacamole, homemade chunky apple sauce, a piece of dark chocolate or some kombucha. There are many real food lunch ideas, just step back and try to think outside of the box.

 

Recipe/Meal Idea: Christmas Brunch

I love cooking and my family loves it too. This year, I am in charge on brunch Christmas morning. What do I have up my sleeve? A meal that is savory, protein and nutrient-rich and satisfying. Happy Holidays!

Sun Dried Tomato, Mushroom, Spinach Basil Crustless Quiche 

Ingredients

  • 12 organic eggs (pasture-raised preferred)
  • 2 small cartons of cage free egg whites (I do this to optimize the macro-nutrient ratio of the meal)
  • 1 1/2 cup sliced mushroom
  • 2 cups spinach
  • 1/4 cup vegetable broth (gluten free)
  • 1/2 tsp baking soda
  • 1 bushel of fresh basil
  • 1 package of sundried tomatoes
  • salt/pepper to taste
  • 1/2 tsp of baking soda
  • 1/4 cup vegetable or chicken stock
  • coconut oil

Method

Grease a Pyrex 9×13 (size of cake pan) with coconut oil. I do this by using a sandwich bag as a “glove” and scooping the oil out of the jar.

Preheat oven at 375F.

Layer the sliced mushrooms, spinach, tomatoes and basil in the pan.

In a bowl whisk the eggs, egg whites, baking soda, salt and pepper and vegetable stock.

Pour the egg mixture over the vegetables. Bake for 50-60 minutes, or until there is no liquid in the center. I usually test the “doneness” by poking a toothpick in the middle.

*If you want the quiche to be more moist, I recommend adding 1/4-1/2 cup of organic heavy cream and/or some shredded cheese.

BaconUS Wellness Meats has awesome sugar free bacon. If you can’t get their bacon in time, I recommend pasture-raised pork bacon and/or bacon that is sulfite free and organic.

Gluten free Oatmeal – A side of oatmeal helps round out this meal, especially to those who are not used to eating a more strict paleo diet. Gluten free oats are less inflammatory than those cross-contaminated with wheat, and I prefer to boil the oats for a creamier texture. Mix in warm spices and a little sea salt.

Drinks

  • Coffee with cinnamon (my blood sugar loves this; I add about 1/2-1 tsp of cinnamon to each cup)
  • Moscato
  • Tea

Recipe: Paleo Infused Thanksgiving Smoothies

Nothing tastier than enjoying the flavors and produce of the season. This month I have been experimenting with some of the beloved Thanksgiving spices in my morning smoothie. Enjoy.

Pumpkin Oat Protein Smoothie

Blend all the above ingredients. You may need to add more liquid depending on your blender. Once thoroughly blended add ½ T of cocoa nibs for a cocoa flavor and enhancement in texture.

Apple Pumpkin Protein Smoothie

Blend all the above ingredients. You may need to add more liquid depending on your blender. Once thoroughly blended add ½ T of cocoa nibs for a cocoa flavor and enhancement in texture.

 

Additional Tips:

If you want the smoothie to be sweeter, feel free to add more banana or vanilla extract. As well, with the flu season upon us, I more often than not, tear open 2 green tea sachets and add the ingredients in with the smoothie for an extra immune system booster. Last but not least – I often combine many of the ingredients the night before so breakfast can be whipped together effortlessly.

Need more smoothie ideas? Click here. 

Recipe: Paleo Infused Nutrition Chili

This year we hosted our first chili cook-off, or as my husband stated, “chili deathmatch.” To say the least it was a great time and I am thankful we didn’t blow a fuse with the number of slow-cookers in our kitchen. Mine did not come in first place, but it was close. Certainly nutrient-dense and darn tasty. Enjoy.

Ingredients

  • 1.5 lb lean bison meat (90/10)
  • 1 1/2 tbsp coconut oil
  • 1 can diced tomatoes
  • 2 cans of tomato paste
  • 2 carrots, chopped (large)
  • 1 medium yellow onion. chopped
  • 1 1/2 c. mushrooms, chopped
  • 1 green zucchini, chopped
  • 2 yellow bell pepper, chopped
  • 2 stalks celery, chopped
  • 2 cloves garlic, minced
  • 3 Tablespoons paprika
  • 1 teaspoons oregano
  • 1 tsp curry powder
  • 2 teaspoons cumin
  • 2 teaspoons garlic powder
  • 1 teaspoon cayenne pepper
  • 1 Tablespoon of apple cider vinegar (ACV)

1. Melt coconut oil in heated crockpot
2. Add chopped onion and garlic powder. Once the onion is translucent, begin to brown the meat.
3. While meat is browning, begin preparing vegetables.
4. Add canned tomatoes/paste, vegetables, chili seasonings and ACV  to crockpot. Stir all ingredients together thoroughly and let sit at low heat for 6-8 hours (or more).

Recipe: Sweet Potato & Asparagus Eggbake

Since I had Declan I have embraced the challenge of eating a healthy, protein-rich breakfast while trying to mend a waking, hungry baby. What’s my solution? I make some sort of vegetable-based eggbake on the weekend so I am ready to slice, reheat and eat each weekday.

Use this recipe for inspiration – I change up the ingredients each time.

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Ingredients

  • 12 organic eggs (pasture-raised preferred)
  • 1 small carton of cage free egg whites (I do this to optimize the macro-nutrient ratio of the meal)
  • 2 small sweet potatoes, sliced in cylinders
  • 1 bushel of asparagus, chopped in 2 inch pieces (trim the ends)
  • 1 cup sliced mushroom
  • 2 cups spinach
  • 1/4 cup vegetable broth (gluten free)
  • 1/2 tsp baking soda
  • 1 bushel of fresh parsley
  • salt/pepper
  • coconut oil**

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Method

Grease a Pyrex 9×13 (size of cake pan) with coconut oil. I do this by using a sandwich bag as a “glove” and scooping the oil out of the jar.

Preheat oven at 375F.

Layer the sliced sweet potato in the pan, then top the sweet potato w/ chopped asparagus, mushrooms and then spinach.

In a bowl whisk the eggs, egg whites, baking soda, salt and pepper, fresh parsley and vegetable stock.

Pour the egg mixture over the vegetables. Bake for 50-60 minutes, or until there is no liquid in the center. I usually test the “doneness” by poking a toothpick in the middle.

*If you want it to be more moist, I recommend adding 1/4-1/2 cup of organic heavy cream and/or some shredded cheddar cheese.

**Science-based information on the perks of coconut oil.

Costco Inspired – Vineyard Chicken Salad

Strolling through Costco I was happy to find a chicken salad that wasn’t loaded with canola oil or soybean oil-filled mayo, and since they were sampling the product, I read the ingredients (looked pretty clean; not perfect) and really liked what I was tasting. This is indeed a great summer entree. I can have it on some lettuce greens, or make a romaine lettuce sandwich out of it. Best of all, my husband can’t seem to get enough. Win-win.

Ingredients:

  • 2 free-range, organic chicken breast, boiled
  • 4-6 celery stalks, chopped
  • 16 grapes, red
  • 1/3 cup almond slivers
  • 4 T of Greek yogurt
  • 1 T raw honey
  • 1 T apple cider vinegar
  • Salt/pepper to taste

Boil the chicken for 15 minutes, or until there is no pink in the middle. Strain and allow to cool. Once cool. shred chicken and mix in teh ingredients. Allow to chill in the refrigerator up to 30-45 minutes and enjoy.

What I’ve Eaten So Far Today – 7/22/13 – 36 wks Pregnant

One thing about logging my food during pregnancy is that I need to plan a bit more on what I am going to eat. Just with the slightest increase in hunger, I find myself more likely to reach and crave foods that I don’t usually snack on, or build in my meals. Indeed, I have added an AM snack on many days since being pregnant. Having a plan of what to eat is one of the things that has helped me gain (thus far!!) a healthy amount of weight. And tracking a food log has helped me to ensure I am getting plenty of variety, color and flavor in my meals.

7:30AM – Breakfast – Blood Sugar 81 mg/dl

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2 over easy eggs, cooked in Kerrygold butter, 1 slice of back bacon and grilled zucchini and onion

Water

Supplements: probiotics, fish oil, catalyn GF, vitamin D (I source these from Standard Process)

Disclaimer: some people may shy away from undercooked eggs when pregnant. This is a choice I knowingly make, having confidence in the high quality eggs used. 

10:30AM – Snack – Blood Sugar 79 mg/dl

1 mini kind bar, 32 ounces of filtered water

By this time, heading into lunch, I had walked about 3 miles.

Lunch – 12:30PM – Blood Sugar 89mg/dl

Romaine (organic) lettuce sandwich

– Columbus brand Herb Roasted Turkey

cheddar cheese and mustard.

Carrots and 1 spoonful of nut butter (not shown)

Soaked chia seeds (overnight in almond milk) with 2 sliced large organic strawberries

Herbal passion tea, chilled

Photo1 (1)3PM – Blood Sugar – 112 mg/dl – corrected to be in the 80s.

3:30PM – SnackGo Raw Chocolate square (raw cacao contains the highest level of anti-oxidants, including magnesium and chromium, of any whole food)

5:30PM – Dinner – 110mg/dl

Homemade Chicken Salad

– organic, free range chicken

– Greek yogurt

– honey

– apple cider vinegar

– almond slivers

– organic raisins

– salt/pepper

1 small orange

Butter lettuce

Extra virgin olive oil

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Overall, it’s a little hard to eat what I want in the latter part of the day this late in pregnancy. I am very insulin resistant and have to choose my carbs wisely. The resistance is starting to tapper down, and I likely over did it on carbs at dinner. At my 7:30PM check I was 141 mg/dl and I will eat something again before bed.