Recipes

Here is where I will be posting some of my regular/ favorite recipes that I like to use for my training.

In an attempt to honor the original posts for these recipes, I have made a concerted effort to provide the original link to the page I found the recipe.  If I have made any changes, or if the recipe is my own, you will find all the details bellow.

List of Recipes
Drinks
Mason Jar Iced Coffee
Pumpkin Spice Latte
Smoothies
Paleo Pineapple Green Smoothie
The Sean Smoothie
Pancakes
Sweet Potato Pancakes
Gluten Free Dairy Free Chocolate Waffles
Breakfast Zucchini Pancakes
Paloe Salmon Cakes with Capers and Dill
Muffins
Paleo Pumpkin Spice
Muffins
Also see…
Purely Paleo Pumpkin Spiced Muffins Or…
Paleo Pumpkin Cranberry Muffins
Paleo Banana Nut Muffins
Meals
Paleo Chicken Meatloaf
Peanut Satay Dragon Bowl
Paleo Shepherd’s Pie
Slow Cooker Chilli
Chicken and Chard

Salads
Kale and Bacon Salad
Broccoli and Apple Salad
Apple Chicken Walnut Salad

 

Mason Jar Iced Coffee


Ingredients:

  • 4-5 ice cubes
  • 1 c. brewed coffee (strong)
  • 1/2 c. almond milk
  • 2 tbsp maple syrup
  • 1 tbsp vanilla

Instructions:

  • Place all the ingredients in a mason jar
  • Closed the lid, shake and enjoy!

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(Dairy Free) Pumpkin Spice Latte

Ingredients:

  • 1 c. water
  • 1/4 c. coconut milk (from the can)
  • 1/2 c. almond milk
  • 1 tbsp pumpkin pure (from the can)
  • 2 tbsp maple syrup
  • 1 tbsp vanilla
  • 1 “celestial seasons tiger tea” bag

Instructions:

  • Boil water and brew 1/2 c. tiger tea (until it is dark in colour)
  • On the stove whisk coconut milk, almond milk, pumpkin puree, maple syrup and vanilla over med-low heat.
  • Whisk often while waiting for the tea to brew.
  • Once tea has reached a desired strength (approx. 5 min) mix tea into saucer with other ingredients.
  • Continue whisking until a light foam appears on top
  • Pour into a mug and sprinkle with cinnamon.

ENJOY!
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 Salmon Cakes with Capers and Dill

From “The Performance Paleo Cookbook” by Stephanie Gaudreau

Ingredients:

Paleo salmon cakes with capers and dill

Paleo salmon cakes with capers and dill

8oz. (227g) red-skinned potatoes

1 tsp. coconut oil

2 (60z. [170g]) cans wild salmon, drained

1 large egg, beaten

2 tsbp (24g.) capers, chopped

2 tsp (10 ml) brown mustard

1 tbsp (14g) dried dill

1 tsp hot sauce

1/4 tsp black pepper

Instructions:

Preheat oven to 400°F/ 204°C and line baking sheet with foil or parchment paper.

Roast the red potatoes on the sheet for about 40 min or until they’re tender when poked with a fork.*  Let them cool, then trim the skins off and mash gently in a large bowl with a fork.  Place a fresh piece of parchment paper- not foil they’ll stick- on the baking sheet and grease the paper with the coconut oil.

Add the rest of the ingredients to the poatatoes and stir well to combine.  Pack the mixture into a 1/4- cup measuring cup and turn it out onto the parchment paper.  Repeat until you’ve used up all the mixture.

Bake the salmon cakes at 400°F/ 204°C for 10 minutes, then flip them over with a spatula.  Bake another 5 minutes and cool on a wire rack.

*Sometimes to save time I choose to boil the potatoes and I mash them up and keep the skins on.  I will also switch out the mustard for a grainy dijon mustard sometimes too.

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Kale and Bacon Salad with Maple Dijon Vinaigrette

This salad is delicious any time of day, even breakfast.  The best part is that the ingredients don’t go soggy so it can last for a couple days in the fridge… if you can resist eating the whole things all at once.

Ingredients:

IMG_1625

Salad:

  • 2 cups Kale, chopped
  • 1 Carrot, shredded
  • 1 Apple, cored and chopped
  • 1 Celery *optional
  • 1/2 c. Pine nuts
  • Lemon
  • 3-4 pieces Bacon (cooked nice and crispy and cooled)

Dressing:

  • 2 tbsp. maple syrup
  • 2 tbsp. apple cider vinaigre
  • 2 tbsp. olive oil
  • 1 tbsp. dijon mustard

Instructions:

  • I like to cook the bacon the night before (or use leftover from breakfast) so that it’s already cooled and easy to chop.
  • Rinse kale, place in a large salad bowl and drizzle lemon juice over top top soften the greens
  • Roast pine nuts for 5-10 min at med-low on stove, no oil required
  • Add remaining salad ingredients together and mix, top with pine nuts once cooled
  • In a separate bowl, or jar mix the dressing together  and drizzle all over the salad.

ENJOY!

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Paleo Pineapple Green Smoothie

I’ve been getting bored of my usual smoothies so I’ve set out to try new things.  This combination of ingredients tasted so good I had to share.

Ingredients:IMG_1302

  • 1/2 c. frozen pineapple
  • 1/2 banana
  • 1 sm. can coconut milk
  • 1 handful kale
  • ice/ water
  • sprinkle hemp/ chia seed

For a non paleo version add 1 scoop protein powder

Instructions:

  • Place in a blender
  • Blend
  • Enjoy!

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Sweet Potato Pancakes

With only 4 ingredients, these cheat-free pancakes are not only super easy to make, but they will fill up up in an instant and give you energy for hours.  Thanks to my trainer Sean, for letting me in on this recipe.

Ingredients:

IMG_0907

  • 1 medium sized sweet-potato (or yam)
  • 2 -3 eggs (depending on the size of your potato)
  • 1 tsp. coconut oil
  • 1-2 tbsp. cinnamon
  • *optional almond milk, for smoother consistency

Instructions:

  • Peel, chop and boil your sweet potato
  • Drain, and mash
  • Whisk in eggs + cinnamon
  • Heat coconut oil in a pan on med-high. (Once pan is hot, lower heat to medium)
  • Pour portions of mix in pan
  • Once the cakes have little bubbles, and the edges are pale, flip them around.
  • After both side are a golden brown, place on plate

Serve with fresh berries and almond butter.  Yumm!

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Gluten Free, Dairy Free Chocolate Waffles

gf-chocolate-waffles

For the Sunday mornings you feel like you need an extra little treat… Here’s a delicious waffle recipe that’s easy and dairy and gluten free.

Ingredients

  • 2 cups Brown Rice Flour
  • 3 tbsp coco powder
  • 1 Cup almond “buttermilk”
  • 2 Tbps. coconut oil
  • 1 tsp. vanilla
  • 1 tsp. salt
  • 1 tbsp confectioner sugar
  • 2 eggs
  • 1 tsp. baking powder
  • 1/2 tsp baking soda

*to make almond “buttermilk” add 1 tbsp white vinegar to almond milk

Instructions

  1. Preheat waffle iron on med-high
  2. Mix dry ingredients together
  3. Add buttermilk, coconut oil, vanilla
  4. Beat and add eggs
  5. Pour 1/4 c. of mixture in the waffle iron
  6. Remove waffle from iron when done (mine is programmed to beep)
  7. Top with leftover icing sugar and strawberries

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Paleo Chicken Meatloaf

I got this awesome ground chicken from the Halal butcher near the market on Sunday and I wanted to try and make it into a meatloaf, but I didn’t want to use breadcrumbs.  So I pulled from a couple online recipes and made my own Paleo Chicken Meatloaf.  It was delicious!

Ingredients
  • Approx. 1 1/4 lbs Halal Lean Ground Chicken (the chicken was already full of spices so I didn’t add any but you could add things like: garlic powder, onion powder, parsley, thyme, oregano, etc.)
  • 2 eggs, whisked
  • 1/4 cup almond flour/meal
  • 2 squirts of Org. Ketchup
  • 1 onion
  • 2 cups chopped cabbage
  • salt and pepper, to taste
  • 1 tsp. coconut oil
Instructions
  1. Preheat oven to 375 degrees.
  2. Saute onion
  3. Mix all ingredients for meatloaf in a bowl.
  4. Grease pan with coconut oil
  5. Place ingredients into a 9 x 5 loaf pan.
  6. Bake for 1 hour or until internal temperature reaches 160 F.
  7. Eat!

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Peanut Satay Dragon Bowl

This recipe is from the cookbook from The Coup, which is a restaurant based out of Calgary.  It’s a vegitarian cookbook, but i like to substitute the “tofu” or soy products to meet my protein needs.

*to make this recipe Paleo friendly simply replace the peanut butter with almond butter, or another nut butter of your choice, and instead of brown sugar I use maple syrup.

For Sauce

(I have reduced this recipe to approx. a 1/5 th of the original recipe.  I have plenty of sauce for 3-4 portions)

100 ml – natural crunchy peanut butter

100 ml- water

50 ml- GF tamari (or Braggs)

2- garlic cloves

juice from 1/4 lemon

100 ml- coconut milk

1 tsp- maple syrup

1 tsp- hot chili sauce (or red pepper flakes if your don’t have hot sauce)

For Stir-fry

12 oz. chicken

seasonal vegetables

1/2 bunch cilantro

oil for sautéing

*optional grain (cooked rice, quinoa, etc.)

Method:

– in a pot on med heat, mix peanut butter and water together

-continue to mix until a smooth consistency watching that you do not burn the peanut butter

-add the rest of the sauce ingredients and continue to cook at low heat, stirring often (approx. 20 min)

– remove from heat and taste to adjust spice if necessary

-in a large pan sauté chicken until golden brown, add vegetables sauté until tender but still crispy, you might need to add a little tamari or braggs for liquid so the veggies don’t stick to the pan

– add peanut sauté sauce and heat until it bubbles

-*if adding a grain (rice, quinoa, vermicelli noodles) portion out in each bowl and add veggie mixture on top

– garnish with cilantro
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Paleo Shepherd’s Pie

This recipe was so good and easy to make I couldn’t help but share it.  Click the HERE.
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Paleo Pumpkin Spice Muffins

These make a wonderful treat in the fall and are a great way to use up that Halloween pumpkin. There are a lot of paleo pumpkin muffin recipes out there.  I like this one because it’s really simple.

Paloe pumpkin muffins

Makes about 12-18 grain, gluten, and dairy free muffins.

Ingredients:

  • 1/2 cup coconut flour
  • 2 tsp ground cinnamon
  • 1/2 tsp ground nutmeg
  • 1/2 tsp ground ginger powder
  • 1/4 tsp ground cloves
  • 1/2 tsp baking soda
  • 1/2 tsp baking powder
  • 1/2 tsp salt
  • 1 cup canned pureed pumpkin
  • 4 eggs
  • 1/4 cup honey, maple syrup, or a combination of the two
  • 2-3 tbsp olive oil or vegetable oil
  • 1 tsp vanilla extract
  • pumpkin seeds or pecans, for topping

Instructions

Preheat oven to 400 degrees F. Lightly oil muffin pans.

In a medium bowl, combine the coconut flour, spices, baking soda/powder and salt.

In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add oil, honey, and vanilla and mix until well combined.

Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared. Spoon into prepared muffin pan, filling each muffin 2/3 full. Top each muffin with a few pumpkin seeds and bake for 18-20 minutes, or until golden.

Place on wire rack to cool.

** I find that these muffins are normally really moist so they need a little bit longer to cook that what is noted, and don’t need as much oil as what is called for in the recipe, 1 tbsp. is enough.

You can find this original recipe HERE.
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Paleo Pumpkin Cranberry Muffins

For a fresh approach to the seasonal pumpkin muffin…Check out the recipe HERE.
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Slow Cooker Chilli

Everyone has there own way of going about making a chilli.  I prefer to make mine in the slow cooker because it’s fast, easy and low maintenance.  I’m also not a huge fan of kidney beans (I try to eat as paleo as possible), and I like to add lots of veggies!  My slow cooker isn’t very big so you may need to double this recipe depending on the size of your cooker.

I have attempted to record my own recipe, but it often changes based on the veggies that I have in the fridge.

Ingredients:

  • 1 large onion (chopped)
  • 1 green pepper (chopped)
  • 2 stalks celery (chopped)
  • 1 large carrot (chopped)
  • 2 cloves garlic
  • 1 tbsp paprika
  • 1 tbsp chilli powder
  • 1/2 tsp cayenne pepper (or more if I want some extra kick)
  • 1 lb ground beef
  • 1 19 oz can of diced tomatoes (undrained)
  • 1 c. chicken stock
  • Salt, pepper as desired

I may also add chopped zucchini and/or mushrooms depending on how I feel

Instructions:

1.  Chop up all those things you are supposed to chop up.  This includes the onion, green pepper, and garlic

2.In a large skillet on medium heat cook the ground beef.  Cook until there’s only a little pink left, and make sure to break it down in to small chunks while doing so. (Depending on your type of pan you may need to have a little bit of olive oil so the meat doesn’t stick to the pan.)

3. Add the ground beef, and all it’s juices to the bottom of the slow cooker.

4. Sauté your veggies (onions, green pepper, garlic, and any other you may be using)!  There should be enough juices left in the pan from the meat, but you may need to add a bit of oil to the pan.  Sauté until your onions are translucent. (If I feel pressed for time I don’t do this step.  I just put the raw veggies in the pot and I’ve never noticed a huge difference.)

5. Place all your chopped veggies, including onion and garlic on top of the beef.

6. Pour the whole can of tomatoes in the cooker, followed by the chicken stock.

7. Added paprika, chilli pepper, cayenne pepper, salt, pepper (if using)

8. Mix everything together

Cook on low for 8 hours, or high for 6 hours, or until thick.  Enjoy!
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Paleo Banana Nut Muffins

These have been a staple to my workout regime for a while now.  They’re packed full of protein and offer an instant grain-free carb replacement post-workout.

Ingredients:

  • 3 ripe bananas, mashed
  • 1/3 cup coconut oil, melted
  • 2tbsp honey
  • 5-6 whole eggs
  • 1tbsp vanilla extract
  • 1/2 cup coconut flour, sifted
  • 1tsp baking powder
  • 1tsp baking soda
  • 1/2tsp salt
  • 1tbsp cinnamon
  • 1/3 cup chopped walnuts

Instructions:

  • Preheat oven to 350
  • Combine the mashed bananas and honey
  • heat coconut oil in microwave then add coconut oil
  • Mix well then add the eggs and vanilla whisk until eggs are combined
  • In a separate bowl sift the coconut flour. Add all other dry ingredients and whisk together.
  • Add the dry to the wet
  • Fold in walnuts.
  • Pour into greased muffin tins or paper lined muffin tins.
  • Bake 20-25 minutes

Click HERE for the original recipe

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Paleo Breakfast Zucchini Pancakes

I just tried this recipe a few days ago and it was supper easy!  I didn’t have green onion as called for, so I just grated some white onion and put that in the mix instead.  Plus it kept me full for way longer than I had expected.

You can find the original recipe here: http://crossfitfenrir.com/quick-paleo-breakfast-options/

Ingredients:
  • 1 medium size zucchini
  • 1 medium size green onion
  • 1 large egg
  • Salt to taste
  • Pepper to taste
  • 2 tablespoons olive oil for frying
Prepare:
  • Grate zucchini into a small bowl.
  • Finely chop 1 green onion and mix with the zucchini.
  • Combine 1 large egg into the bowl and mix thoroughly adding salt and pepper to taste.
  • Spoon three mounds of the zucchini mixture into the pan and fry until lightly browned, pressing down to flatten. Flip and while second side is browning,

Italian Sausage and Zucchini (Serve with bacon or ham with a side of fresh fruit).

This recipe is new to me, but I made it the other day and it was delicious so I thought I would share. Click HERE to view the original recipe on the Whole Foods website.

Ingredients:

6 links sweet Italian sausage

2 tablespoons extra virgin olive oil

4 large garlic cloves, finely chopped

3 tablespoons fresh oregano, finely chopped (or 1 tablespoon dried oregano)

1 pound zucchini, cut into 1/2-inch pieces

3/4 pound mixed red and yellow cherry or grape tomatoes, halved

1/2 cup fresh basil, chopped

Salt and pepper

Instructions:

Prepare sausages according to package directions, either in a sauté pan or on the grill. While they are cooking, heat olive oil in a large heavy sauté pan over medium high heat. Add garlic and oregano, stir for a few seconds, then add zucchini and cook 3 to 5 minutes.

When sausages are cooked, cut into large bite-sized pieces and add to pan along with tomatoes, basil, salt and pepper. Continue to sauté until tomatoes are just softened, about 1 minute more. Transfer to a large platter and serve.

Nutritional Info:
Per Serving:310 calories (220 from fat), 24g total fat, 8g saturated fat, 55mg cholesterol, 640mg sodium, 8g carbohydrate (2g dietary fiber, 4g sugar), 16g protein

Spinach and Avocado Dip

I can’t remember where I got this recipe from.  Now I pretty much just make it from memory.  It’s an awesome high protein dip with natural fats and some greens.  How can you go wrong?

Ingredients:

  • 1 avocado
  • 1/2 cup 0% plain Greek Yogurt
  • 1 c. spinach
  • lime or lemon juice (about half a lime worth)
  • 1 clove garlic
  • 1 tsp. cumin

Instructions:

Blend together and ENJOY!
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Chicken and Chard

I have completely borrowed this recipe from a great website called Everyday Paleo: Recipes for Life.  The only difference is I’ve never put green chilies…

Ingredients:

  • 2 tablespoons coconut oil
  • 5 garlic cloves, minced
  • ½ red onion, diced
  • 2 bunches of rainbow chard, roughly chopped
  • 1.5 lbs boneless skinless chicken breasts, cut into bite size pieces
  • 1 – 4oz can of roasted diced green chiles
  • 1 teaspoon ground cumin
  • 1/8 teaspoon of ground allspice
  • Sea salt and black pepper to taste
  • Small handful of raisins and raw sliced almonds for garnish

Instructions

In a large wok or skillet heat the coconut oil over medium heat. Add the onions and saute until they start to turn translucent. Add the chicken and cook for 3-5 minutes or until almost cooked through. Add the garlic and saute together with the chicken and onions for another 2-3 minutes. Add the salt, pepper, cumin, allspice, and the can of chiles and mix well. Add the chard and cook until the chard is wilted, about another 3-4 minutes. Serve with a sprinkle of raisins and almonds. Serves 4

Click HERE for the original recipe.
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Broccoli and Apple Salad

I borrowed a little bit of this recipe from My Recipes.  So, If your looking for the original click HERE.

Dressing

  • 2 1/2 tablespoons maple syrup
  • 6 tablespoons apple cider vinegar
  • 2 tablespoons Dijon mustard
  • 1 tablespoon olive oil

Salad:

  • 1 head of broccoli
  • 1 chopped apple (I like Pink Ladies)

I also added…

  • 2 celery stalks
  • Shredded carrots (for some colour)

Toss it all together and enjoy!
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Apple Chicken Walnut Salad

This is a great salad that I love to make.  It’s super easy and something different 🙂

Dressing:IMG_0097

1/4 c. Org. Mayo

1/4 c. 0% Yogurt or Greek yogurt

1 tbsp. Lemon juice

1 tsp. Cumin

Salad:

Org. mixed greens (or, any other dark leafy alternative)

1 apple, chopped

1-2 celery stalks, chopped

1 med. sized grilled chicken breast

1/4 of walnuts

Mix apple, celery, chicken, and nuts in dressing.  Pour mix on top of greens.  Done.

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The “Sean Smoothie”

As I’ve mentioned Sean Guevremont is my trainer.  This is a smoothie recipe that he prescribed to me a year and a half ago, and I still drink one almost every day!

In a blender combine the following…

1 c. Frozen mixed berries

1 c. Spinach

1 scoop whey protein (or other protein supplement)

2 tbsp. fish oil

1 tbsp. flax-seed oil

1 c. water

Blend and enjoy!
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2 responses to “Recipes

  1. Pingback: It’s time for a change | circusmonsterleda

  2. Pingback: Creating A Daily Practice | circusmonsterleda

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