Category: Nutrition

Paleo Diet Meal Ideas

My brother recently started doing the paleo diet. He texts me pictures of his meals. So what does the paleo diet look like? It really can be quite different depending on your preference because there is so much choice! Here are some images of his typical meals. I will add more as they come into my phone.  

buffalo paleo burgers

bison paleo burgers



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Robb Wolf Paleo Banana Muffin Recipe

 Robb Wolf Paleo Banana Muffin Recipe 

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So you want to have some yummy paleo treats to bring to a party or to have after a great bike ride. These muffins are the best paleo recipe that I’ve tried. I’ve messed around with it a bit over the years, and I’ve found that by adding blueberries, it adds a real kick to the original Robb Wolf Paleo Banana Muffin Recipe. 

gluten-free, grain-free, dairy-free

Ingredients

  • 2 cups almond flour
  • 1/4 cup flaxseed meal
  • 2 tsp cinnamon
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 2/3 cup chopped nuts (I used pecans, but walnuts work as well)
  • 4 really ripe bananas (mashed well)
  • 2 tbsp local honey
  • honey
  • 4 eggs
  • blueberries

Directions

  1. Preheat oven to 375 degrees F. Anything higher will burn the almond meal.
  2. Sift the dry ingredients together in a large bowl.
  3. In a separate bowl, add the mashed bananas, eggs, and honey, mix well.
  4. Make a well in the dry ingredients and pour in the wet ingredients. Stir until combined. I used a food processor, and mix all the ingredients well.
  5. Add 1/2 the mix and then put in your blueberries. Then top it up to the 3/4 full and push a few more blueberries into the top. It is going to be a fruit explosion of blue fruit yumminess!
  6. Fill greased muffin tins, baking cups, mini-loaf pans or big loaf pans about 3/4 full. Bake muffins for 23-25 minutes and loaves for 30 minutes, or until a toothpick inserted in the center comes out clean.
  7. Let cool slightly and enjoy with a pat of almond butter, coconut oil or grass-fed butter. Remember the blueberries will still be hot!   Mmmm.

 

For more recipes that I use quite often click here. 

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6 Ways to Make Pancakes a Healthier Choice

pancake monster               My kids love pancakes, they ask for them every morning. I often wonder about the nutritional value in pancakes and worry that my kids will get scurvy, due to the lack of nutrition in the pre made pancake mixes. I’m trying to be practical here; I’ve made paleo pancakes before and my kids won’t touch them. What this post is about is trying to crowbar some nutritional value into a pre existing pancake mix.

 

eggs in pancakes

Always add more eggs!

1. Double the eggs. Ditch the “just add water” mixes and opt for the ones with “add milk and eggs”. Once you do that, they you can effectively double the recommended requirement for eggs. Bonus points for getting free range, organic, farm fresh eggs.

mmm... berries

Mmm… berries

 

2. Add some fruit. Adding blueberries or raspberries adds some more yumminess as well as antioxidants. I find that my kids use less syrup when they have the real fruit in the pancakes. You can also mix in apple sauce for some extra flavour / nutrition. Bonus points for no sugar added apple sauce.

get your good fats!

Get your good fats!

 

 

 

3. Add some fat. You have to put something in the pan anyways to keep it from sticking, so why not ditch the cooking spray or margarine and use the real stuff instead. Real butter is making a comeback, and it is a great source of minerals, vitamins, and essential fatty acids. If you aren’t keen on butter then you can also use coconut oil. Just add a couple tablespoons to the pan and melt it down, then add it to the mix. The pan is ready for non stick pancakes, and you’ve added some much needed fat to your kids diet, which is essential for brain function.

 

 

fake versus real maple syrup.

fake versus real maple syrup

4. Use real Maple Syrup. Yes, there is a difference. Real maple syrup comes from trees, and is mostly sucrose and some glucose. The cheap maple syrup, is mostly high fructose corn syrup. The taste is way different as well, but there are more nutrients in real syrup such as manganese and zinc, as well as a ton of bioactive phytochemicals which are plant compounds that researchers believe help clean up free radicals in the body. 

 

 

 

5. Ditch the Flour. Wheat and flour is pretty much in everything else we eat, do you really think it’s a bad idea if we stop consuming so much of it? gluten free pancake mixWheat and the protein called gliadin found in gluten is believed to have inflammatory properties due to an immune response which leads to intestinal bloating and joint pain.  I’ve tried various forms of gluten free pancakes, and finally settled on one that my kids approve of. There are also hundreds of recipes for paleo flour free pancakes made with almond flour or coconut flour.

 

 

protein powder for working out

6. Mix in some protein powder. Pancakes are all carbohydrates.  Try to balance out the large carb intake with some protein powder. Vanilla seems to work better than chocolate because it keeps the pancakes the same colour. (My kids are onto my scheme so in order to avoid detection you have to be sneaky so as the pancakes have the uniform light delicious non nutritional fluffiness). My kids eat pancakes; this isn’t the optimal breakfast diet for them, but I’m trying to give them a little something else, a little more nutrition to get them started in their day.

 

When all else fails then you have to make them into shapes like horses…

 

Did I miss something? Please feel free to add your pancake tips and comments below.

Venison Tenderloin Marinade – Simple and Easy

bowhunting meat

I hunt. No apologies about this fact. Trying to get the highest quality meat that isn’t farm grown or raised in a commercial operation is important to me. The tenderloins are arguably the best cuts of meat from an animal and really do not need a lot of messing around to make them taste great. I’ve tried this recipe and it is quick simple and easy, and doesn’t overpower the flavour of the meat.

Quick-and-Easy Venison Marinade Ingredients:

¼ cup apple cider (or apple juice)

¼ cup Worcestershire sauce

1 tsp dried rosemary

2 tsp garlic powder, or 2 cloves garlic, crushed

1 tbsp olive oil

1 tsp sea salt

½ tsp ground black pepper

Put all the ingredients into a large zippy bag and mix well. Then, add the meat and refrigerate for between 2 and 24 hours. The longer you leave it, the more those flavors will infuse themselves into the meat, so don’t be afraid to leave it overnight. Just like that, you’ve got steaks ready for the grill. Enjoy!

Lemon Butter Spicy Shrimp Recipe

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A quick and easy shrimp recipe that is sure to be a hit as an appetizer or at a party or paleo potluck.

Preheat oven to 350 degree F
Melt a stick of butter and add fresh shrimp to let them get well aqainted with the butter. The shrimp should be fresh, but if they are not they should be thawed.

Cut a lemon into slices and add to the bottom of the pan. Add the butter and shrimp mixture.

To add that little kick you want to sprinkle the shrimp with a seafood seasoning mix or Italian seasoning mix. Either or works great.

Cook for 15 minutes and then let cool and serve! Voila instant buttery lemon shrimpy goodness! Paleo and primal friendly.

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