Breaking the rules. Paleo Inspired bread.

I don't like to follow the rules. But I am big into suggestions. I follow Paleo, but not perfectly. I just believe in: "whats good for me", and always making healthy choices.  I also believe in taking the time to go on a stay-cation and throw it all out the window too. Because that's just good for the soul!

I had to up date my favorite Paleo bread. I did it by breaking a Paleo rule (gasp! call the Paleo police). Yup, guilty. By using only egg whites and even substituting raw honey for honey substitute! The end result is actually a lighter, softer and less dense bread. This became a lovely soft moist loaf. It even rose a little more than before. I am pleased with this loaf for sure

• 3/4  almond butter, smooth

• ¾ cup + 3 tablespoons of liquid egg whites

• 2 tbsp sugar free honey

• 1/4 cup coconut oil, melted

• 1/2 tsp apple cider vinegar

• 1/4 cup golden flax, ground

• 3 tbsp coconut flour

• 1 tsp baking soda

• 1/2 tsp sea salt

Blend all your wet ingredients until smooth.

Mix dry ingredients in another bowl.

Slowly mix dry into wet.

Pour into a lined loaf pan. Grease your paper with coconut oil well.

Bake at 350 for 35-40 minutes. At 35 minutes check, over baking egg based bread can tend to burn quickly.

After it's cooled keep in sealed container in refrigerator. Yields 24 thin slices (great for snacking) or 12 regular slices (easier to toast).

Nutrition Facts
Servings 24.0
Amount Per Serving
calories 86
% Daily Value *
Total Fat 7 g	11 %
Saturated Fat 3 g	14 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg	0 %
Sodium 135 mg	6 %
Potassium 19 mg	1 %
Total Carbohydrate 3 g	1 %
Dietary Fiber 1 g	6 %
Sugars 1 g
Protein 3 g	6 %
Vitamin A	0 %
Vitamin C	0 %
Calcium	2 %
Iron	2 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

No excuses, No worries, Have a cookie!

Good morning cookie.

Prep for this bad boy is one bowl, and a masher. In the morning we have 30 minutes to get toddlers and a husband out the door.  This is do-able. This is simple. This is also nothing new.

It is more of the reminder that you need to eat your breakfast with in 4 hours of waking. 

Sure you can do some fasted cardio. But you STILL need to eat breakfast. 

(Saving fasted cardio for another day.)

Skipping breakfast you'll just be screwing yourself later. It can lead to over eating later, and that will make you gain weight. Why not have the largest meal that will help you concentrate, that will give you energy, and that you have all day to burn off? Research confirms that dieters who skip breakfast tend to gain weight over time (Neumark-Sztainer et al. 2006).                     

                                                                                                                                 

My nutritionally substantial dash and go breakfast: Cookies! 

Having something with the name COOKIE and tastes like a COOKIE for breakfast is a good thing. You will be less likely to indulge on sweets later.

Try a "cookie" that contains s few simple ingredients like Banana, oats, and peanut butter. 

Then add raisins, nuts, and a few chocolate chips!

This mix below is 137 calories per cookie. Eat 2 or 3 (for home or on the go) with your choice of healthy beverage. Or one with some eggs or fruit (eating at home), but still substantial!

1 cookie alone won't cut it you really want to aim for 1/4 to 1/3 of your calories eaten in the morning.

Oven:350

Bake:15 min

2 VERY ripe bananas

1.5 cups oat meal ( Old Fashioned) 

1/3 cup peanut butter (Natural, organic)

1/4 cup raisins

1/4 cup Jumbo chips (jumbo worked out to put 3-4 chips on each cookie)

*cinnamon

*Stevia 

* to taste

PB2 Protein Mug Cake - The Craving Killer

The fascination with mug cakes is winding down. But in the  health and fitness  world they still have a practical place.

Have a craving killer with out packing your body with over processed junk and sugars.

I posted this one on Instagram and didn't think much of it until I thought about my clients and friends who ask me for advice. I think this one is a great way for those who are trying to learn to manage their new life style. Or a great mug cake for the heck of it!

1/8 Cup Natural Cocoa Powder
2 TBS PB2 (With or Without Chocolate)
1/4 Cup + 1 TBS Unsweetened Almond Milk (Vanilla or Plain)
1 Egg
1 TBS Stevia in the Raw (if you use liquid use conversion chart on product)
1/2 Scoop of protein powder (Vanilla or Chocolate, I used EAS Lean 15)
1 TSP of ON Fitness Fiber *Optional

Frosting
1 TBS of PB2
Splash of Almond Milk

Mix all your mug ingredients in a bowl. Pour into a well greased mug or ramekin. Nuke up to a minute. I start off at 45 seconds, and check for consistency. Too long will give you a heavy dried up brick!
While it is in the microwave mix up your frosting with the PB2 and start off with a dribble of almond milk. Keep adding until you reach the consistency you'd like.

*I did add 'ON Fitness Fiber' as an option. When you add more add in's be cautious of how much liquid you add. More things you add, more milk or water you will need. You will want it to look like brownie batter. If it looks a little thick then it will become a brick. Just add a splash when you need it.

I've been cheating on Instagram

What can I say blog, I have been cheating on you with Instagram. And I loved every minute,  it's just  faster for my fast paced life. I have just had no time. Still a SAHM, a gym rat, and boxer. But now add Health & Sports Nutrition, and Personal Trainer.

I have been hitting boys again.... (#sorrynotsorry).

And chilling with my gains...

Eating good, watching a lot of boxing...

I did manage to get dry clothes on....

And then this happened ...

And I am wet again! This day I gave out three black eyes. Umm.. go me.

 Sparring Fridays and Saturdays get dangerous. *Giggle*

Which brings me back to here. Chilling with my gains. I love power lifting, look at those thighs! 

Thigh day Fridays!

So there's a quick update in pictures.

 Next up; I will be sharing some Instagram hits to help you hit your Macros!

 What you thought I was going to make a boxing pun there? 

Nah, I just roll with the punches. 

Spicy Turkey and Sausage Paleo Soup

It's as good as it sounds. So versatile too. It can go many ways, soup, stew, and breakfast!

It just hits the spot, and freezes up great for left overs. You can make up any size batch, nothing is too exact with this. My measurements are more of what I did, it's not set in stone. 

It's hearty and healthy, enjoy.

1-2 Pounds of Ground Turkey

1 Pound of Jalapeno Sausage

1 large sweet potato (more or less)

3-4 cups of chicken broth (more for soup, less for stew)

1 can of organic tomatoes fire roasted pepper w/ green chilies (I used Muir Glen Organic)

1-2 cups baby carrots

1+ cups of bell peppers, I used red, yellow and green for color and taste. Use your favorite.

4-5 celery stalks

3-4 scallion/green onion (save the green for garnish)

3-4 garlic cloves, minced

3 tsp cumin

2 tsp chili powder

2 tsp coriander

2 tsp basil

1/4 cup fresh cilantro 

Salt & Pepper 

Peel and dice sweet potato. Slice your sausage. 

I mix all my spices in a bowl with the can of tomatoes before I add it to the crock pot. That way I can ensure every thing is soaked in flavor!

If you will be around while it's cooking give it a stir occasionally to make sure everything is distributed evenly.

I cooked on low for 8 hours. That should be the minimum time. For hearty stews I wouldn't recommend the 4 hours on high. You can, it just doesn't do it justice.

A fried egg and bacon is an amazing addition! Have a slice of Paleo Sandwich Bread to dunk!

Click image for nutrition. This is just an approximate! It depends on how much you end up making :-)

Paleo Carrot Cake

I wanted to share this wonderful little gem I found. I shared it on Instagram awhile ago (OK I picture teased, same thing)! I wanted some thing to go with my tea as a treat. I am a little over almond flour right now. Some times I don't love the texture, not appropriate for all recipes. I love my almond flour for cookies.
Working with coconut flour presents a challenge. That stuff loves to absorb any fluid you add. Here is my absolute no fail find! My fist try, perfection, definitely had to share with you.
Best thing I love about this cake is you can sub your coconut flour for protein powder. YOU know I love cooking with it. (See this little protein cake for one here.) This Carrot Cake was moist, and stayed moist. It didn't even taste like it was 'healthy'! It stored really well too!
I did not use protein powder first time around because I fear its too sweet and would take away from the true carrot cake taste. But I will try it this next time around, because OMGPaleos' cake is actually a breakfast protein cake.( I can do that with breakfast!) But with coconut flour it becomes an any time cake. I love it with Matcha green tea in the afternoon.

♥ENJOY!♥

Paleo Carrot Cake
adapted from Carrot Breakfast Protein Cake.

Ingredients

• 2 large carrots, finely shredded
• ⅔ cup almond butter
• 2 eggs
• 3 tablespoons raw honey
• 2 tablespoons coconut flour OR 35 grams (or 1 heaping scoop) Vanilla Whey Protein Powder
• 1 tablespoon cinnamon
• ½ teaspoon baking powder
• pinch of salt
• ½ cup raisins

Instructions

1. Preheat oven to 350 degrees.
2. Shred carrots as thin as possible. Place in large bowl. ( I used a food processor worked like a charm)
3. Add almond butter and eggs and mix well.
4. Then add honey, protein powder, cinnamon, baking powder and salt and mix well.
5. Fold in raisins.
6. Grease an 8×8 glass baking dish with coconut oil, pour batter into the dish and place in oven. Bake for 35 minutes or until the top of the cake has a nice crust to it.
7. Let cool before cutting.

Notes

The original recipe made 8 servings, I cut mine smaller in an 8 x 8 glass dish  to make 12 servings. 

My recommendation:  (and I will always say this) get a hand held emulsion blender! It will mix your paleo treats better, faster, with less mess. You really want your ingredients mixed to truly appreciate, and taste the natural flavors. 

Paleo Sandwich Bread

 My Paleo friends, rejoice, and have a sandwich

I have made a lot of Paleo bread, but there's only so much almond bread with almond butter I can take. They were all tasty, but ended up more like a cake. Not so much for just making a sandwich! 



.

That dreaded meal; Lunch.

Sometimes I just make breakfast again, or just stick with one of my meal re-placers because I just don't have time to make a mess and cook for one, then have to cook for the family for dinner later. Some times I just want to take my lefts overs and stick it on bread! Well I found a recipe. I did a whole week of testing via Instagram. Funny enough it wasn't until the last day I made a left over sandwich.

My post work out slug-fest I am famished,

 so it's bacon and eggs!                                                               

 Breakfast BLT !

*My personal note, I recommend an immersion blender for Paleo breads and cakes. Blending the almond butter, and honey is never easy. I now mix a lot of my breads and cakes in a bottle mixer using my immersion hand blender. You get a better flavor and consistancy. It's also an easier clean up! 

*If you like to toast your bread, don't over toast. It will burn very fast because of the egg content!

3/4  almond butter, smooth (store bought works fine too)

6 pastured eggs

2 tbsp honey

1/4 cup coconut oil, melted

1/2 tsp apple cider vinegar

1/4 cup golden flax, ground

3 tbsp coconut flour

1 tsp baking soda

1/2 tsp sea salt

Instructions

1. Preheat oven to 350°F. Line an 8 x 4" loaf pan with parchment, grease well with coconut oil.
2. In a large bowl, blend the almond butter, eggs, honey, coconut oil and apple cider vinegar with an immersion blender.
3. In a separate bowl, combine the flax, coconut flour, baking soda and sea salt. Mix the dry into the wet, pour into the greased and lined loaf pan and bake for 35-40 minutes.
4. Remove from oven and allow to cool in pan 10 minutes. Remove from pan by pulling up on the parchment. Set on wire rack to cool completely.
5. Store in an airtight container at room temperature for 3-4 days, in the fridge for 7-10 days or in the freezer for a month or so.

Read more: http://guiltykitchen.com/2013/04/15/paleo-sandwich-bread/#ixzz2ooVvHwXh