Tag Archives: Paleo

recipe, starch, vegetables

Tomato Basil Pesto Spaghetti Squash with BACON

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I almost ate a whole spaghetti squash myself tonight! This dish is SO good.

The fastest way to cook spaghetti squash is to cut it in half lengthwise and place it cut side down in a shallow dish of water in the microwave. With the turntable off, it should take about 15 mins to cook the squash. You’ll know it’s done when the shell gives a little when poked with a fork.

While the squash is in the microwave, place bacon in a single layer on an aluminum lined baking sheet. Cook all the bacon in the package so you have extra for other purposes. Place the bacon in a cold oven, then set to 400 degrees. Your bacon will be done in about 15 mins as well.

While the squash is cooking and the bacon is baking, sauté one small chopped onion in 2 tsp olive oil. Once golden, add 1 tsp minced garlic and 2 cups of grape tomatoes, halved. Continue to simmer on low until the squash is done.

Scrape the squash out of its shell using a fork. Don’t burn yourself! Toss the strands in with the tomatoes, onions, and garlic. Stir in a few tablespoons of your favorite pesto sauce. I like Trader Joe’s basil pesto. Combine well.

When the bacon is done, drain on paper towels and cut into bite sized pieces. Serve the dish with bacon on top!

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Colby didn’t get any spaghetti squash tonight because I’m saving some for tomorrow’s lunch (or tonight’s midnight snack). I don’t know what I’ll do when we have kids! I’m always reluctant to share my healthy food with anyone. Colby still got a variation of this dish. His variation consisted of buckwheat mixed with bacon and pesto sauce. Fortunately, he loved the buckwheat version and doesn’t know what he’s missing out on ;)

protein shakes, recipe, treats

Healthy Vanilla Banana Milkshake

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Another satisfying dessert recipe with no sugar added:

1 frozen peeled green tipped banana
1/2 c cottage cheese
1/2 c coconut water
1 tsp vanilla extract
5 ice cubes (optional)

Blend on high setting until very creamy.

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recipe, treats

Chia Pudding

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Dessert cravings last night got my creative juices flowing! This pudding is so tasty, you’d think it shouldn’t be allowed on a sugar detox (or maybe those are my deprived taste buds talking). In any case, I think this is a great treat to enjoy on the sugar detox when you’ve already had your fruit for the day. If you’re not avoiding sweeteners, go ahead and add in some stevia or honey. Toss in some berries, too!

Basic recipe:
2 tbs chia seeds
1/4 c coconut water
1/4 c whole milk, coconut milk, or almond milk
1 tbs unsweetened cocoa powder (optional)

Combine ingredients and stir vigorously to combine. Refrigerate for 15 mins up to overnight to obtain desired consistency.

This pudding is fun to eat, kinda like tapioca. Chia seeds have a fabulous nutrition profile and fill your stomach with fiber, so you can indulge knowing you’re actually having a nutrition dense snack!

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recipe, vegetables

Red Wine Vinaigrette

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I don’t always like salads, but with this dressing I could see myself eating them everyday.

Combine:
1 part red wine vinegar
3 parts extra light olive oil
A dash of Lowry’s garlic salt with parsley
A dash of onion powder
A dash of oregano

Serve over mixed greens, tomato, cucumber, avocado, and red onion with feta. Thanks, Kelly, for making this for us in Utah this weekend! It’s the tastiest sugar detox friendly dressing I’ve had so far!

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recipe, vegetables

Broccoli Noodles

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If you love noodles but are avoiding starchy foods, I have the perfect swap for you! Trader Joe’s sells organic broccoli slaw in their produce section for about a dollar a bag! The shredded broccoli stalks resemble noodles:

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I’ve been trying to think of good substitutes for pastas. While spaghetti squash is the most obvious choice, long shreds of broccoli stalks and strings of zucchini sounded good too.

This recipe imparts a chow mein like flavor and texture to the broccoli:

1. Sauté 1 tsp garlic in 1 tbs olive oil.
Add the broccoli slaw and continue to sauté until it begins to soften.

2. Add a splash of chicken stock,
reduce heat, and cover to steam for about 5 mins.

3. Once the “noodles” have reached desired doneness, season with coconut aminos (or soy sauce), salt, and pepper.

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recipe, vegetables

Roasted Brussels Sprouts

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Brussels sprouts can be awful or amazing depending on how you prepare them. Here’s how to make them amazing!

1. Toss fresh or frozen Brussels sprouts with a bit of olive oil in a bag to coat. Add salt, pepper, and a bit of garlic powder. Spread in a single layer on a baking sheet.

2. Roast at 425 degrees for 20-30 minutes until the outsides are starting to become brown. Remove from oven.

3. Sauté a few tablespoons of chopped shallots or onion in a bit of olive oil. Once fragrant, toss in the Brussels sprouts.

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I served them with a piece of rotisserie chicken from the store. So good! I hope you’ll give sprouts a chance!

protein, recipe

Southwestern turkey stew

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Today is Day 3 of the sugar detox and no cravings yet! I’ve had a good amount of energy for working out, too.

I teach an exercise class at work every day. It’s nice to have a break from seeing patients to lead the class for our employees. I’m always pretty hungry after class.

Here’s what I usually pack for lunch:

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It’s a recipe I came up with after buying a ton of ground turkey at Costco. I call it southwestern turkey stew- it’s similar to chili.

1. Brown 1 lb ground turkey in a pan and season to taste with taco seasoning or chili powder, salt, pepper, and garlic.

2. In a separate pan, sauté 1 chopped onion with 1 chopped green bell pepper in a bit of olive or coconut oil.

3. Add a can of diced tomatoes and a can of roasted green chilis to the onion and bell pepper and simmer until bubbling.

4. Add the browned turkey to the vegetable mixture and cook through.

This recipe makes 4-5 servings and is ready in 20 minutes! It’s a great weekday lunch because you can whip up a whole week’s worth on a Sunday night in no time. Serve with a dollop of plain greek yogurt and shredded cheese!

protein, recipe

Perfect grilled chicken breast

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Day 2 of the sugar detox is officially over! No major cravings yet, but I’m bracing myself for days 3-5. I hear those are the tough ones.

After a long day of filming a cooking video at work and meeting with a group of ladies from church after, I was exhausted and didn’t feel like cooking. Luckily, this dish is healthy and comes together quickly.

To make perfect, juicy grilled chicken breast, start by pounding it out nice and thin. Doing this will help it cook evenly.

Next, place the chicken breast in a ziplock bag with salt water (about 1 tbs salt for 1 cup water). This will further tenderize the chicken breast. Allow it to soak for about 5 minutes, then remove and pat dry with paper towels.

Preheat your grill, grill pan, or foreman. If you want to keep your grill clean, seal the chicken breast in an aluminum foil packet with your favorite seasonings.

Grill the chicken until it reaches an internal temperature of 155 degrees. Turn down the heat and allow the chicken to rest and reach a final internal temperature of 165 degrees. Do not overcook- nobody likes dry chicken! Don’t undercook either- nobody likes food poisoning ;)

I served my chicken with some cheddar cheese and a side of baby heirloom tomatoes. It’s amazing how sweet tomatoes taste after just 2 days of cutting back my intake of sweet foods! Enjoy!

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protein shakes, recipe, vegetables

“Beet” the heat smoothie recipe

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Today’s green smoothie is a simple twist on the basic recipe from yesterday. Instead of using a whole green apple, use half and replace the other half with a few slices of frozen beets.

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1. In a blender, combine 1/2 green apple, 1-2 cups fresh spinach, 3-4 slices frozen beets, 1 cup water, splash of lemon juice, and several ice cubes.

2. Begin on low speed and increase to high speed. Whirl until smooth. Allow the smoothie to settle for a minute if you prefer it to separate.

This is what it looks like well blended:

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This is what it looks like after settling (even yummier!):

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What’s your favorite “green” smoothie recipe?