paleo

Carrot, Turmeric and Ginger Soup

Anti inflammatory, antioxidant rich, nutrient dense soup with simple ingredients!

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INGREDIENTS (4 -6 SERVINGS)

4 cups organic chicken or vegetable broth

2 cups carrots, roughly chopped

1 medium onion, roughly chopped

2 cloves garlic, minced

2 tbsp avocado oil or extra virgin olive oil

1 tbsp turmeric powder

1 tbsp Himalayan salt

1 tsp fresh ginger, minced

1 tsp onion powder

1 tsp garlic powder

Fresh ground pepper to taste

Fresh parsley for serving.

Option: 1/2 cup almond or coconut milk for extra creaminess


METHOD


Heat up a large pot on medium heat

Add oil and minced garlic. When fragrant add onion, carrots and seasonings.

Cover and let cook for about 10 minutes.

Uncover, add broth and stir well then increase heat until soup starts boiling.

Reduce heat to a simmer, cover for about 20 minutes or until carrots have softened.

Let rest, then place soup into a large blender ( I use a ninja blender) or using an immersion blender, blend soup until smooth and no chunks of carrot or onion remain.

Place back in pot and add 1/2 cup almond milk or coconut milk for creaminess.

Simmer for a few minutes then serve topped with fresh parsley.



For more information, nutritional coaching and tailored meal plans feel free to get in touch via the Book Now page.

~ K







Paleo Carrot Cake Muffins

Carrot cake is one of my favourite desserts, hands down. It’s a dessert that can be actually pretty dang good for you! Carrots are super rich in vitamins, cinnamon my all time favourite spice (I put it on literally everything) is anti-inflammatory and contains antioxidants and walnuts contain healthy fats.

I made this recipe paleo using coconut flour, coconut oil and raw coconut sugar with a bit of unsweetened coconut flakes on top (can you tell I like coconut?!) Be careful as coconut flour can be tricky to bake with. It absorbs moisture way more than other flours, that’s why theres so many eggs in this recipe - but hey more protein!

It’s also gluten free and dairy free, naturally sweetened with maple syrup and even added collagen for all its health benefits! I started adding collagen regularly to my diet because it’s great for gut health, promotes healthy joints and hair, skin and nail growth. My go-to collagen supplement is Vital Proteins unflavoured collagen powder, it’s easy to throw into smoothies and even coffee since its unflavoured and blends in perfectly. Lately, I’ve been adding it to pancakes, oatmeal and chia puddings so naturally I thought I could bake it into some healthy treats too!

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Ingredients

1/2 cup coconut flour

1 scoop unflavoured collagen - option to use vanilla flavoured!

1 1/2 tsp cinnamon

1/2 tsp ground ginger

1/2 tsp baking soda

4 eggs

1/4 cup melted coconut oil

4 tbsp maple syrup

1 cup carrot (about 1 large or  2 smaller) finely shredded

1 tsp vanilla extract

2 tsp lemon juice

1/2 cup chopped raw walnuts

1/2 cup shredded coconut

1 tbsp coconut sugar

Method

Preheat oven to 350.

Mix together all dry ingredients.

In a separate bowl whisk together carrot and wet ingredients.

Combine all ingredients in one bowl and fold in walnuts.

Line muffin tin with 6-9 cupcake liners or lightly grease tin with extra coconut oil.

Top muffins with shredded coconut and sprinkle with coconut sugar.

Bake in oven 25 - 30 minutes, checking doneness with a toothpick.

Store in an airtight container in the fridge. 


For more information, nutritional coaching and tailored meal plans feel free to get in touch via the Book Now page.

~ K

Wellness Waldorf Salad

The colder winter months usually make us crave warming foods like soups and stews so it’s important to remember to include fresh, raw veggies daily. This leaves me looking for new salad inspo all the time!

Enter the famous Waldorf salad.

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My twist on this classic salad is Paleo approved since we’re swapping plain yogurt from the traditional recipe with organic coconut milk and avocado mayonnaise. Honestly I think this dressing makes this salad, its unreal!

I made mine vegetarian but if you’re looking for some extra protein to make this salad more of a meal, poached chicken is an optional ingredient listed as well :)

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Ingredients

Leaf lettuce

Arugula

2 stalks celery, chopped

1 apple, chopped

1 cup grapes, cut in halves

1 cup raw walnuts, lightly roasted

Option: poached chicken breast, chopped

Dressing

2 tablespoons fresh dill, finely chopped

2 tablespoons fresh parsley, finely chopped

3 tablespoons Organic coconut milk cream - leave in fridge over night to ensure separation

1 tablespoon avocado mayonnaise - I recommend Primal Kitchen Avocado Mayo

Juice from 1/2 lemon

1 teaspoon onion powder

Himalayan sea salt and freshly ground pepper

Prepare your dressing by mixing all ingredients well, toss into salad mix and enjoy!

~ K

Avocado Pesto, Zucchini Noodles and BBQ Shrimp

This avocado pesto is to die for! It's creamy and satisfying and full of healthy fats - a perfect summer meal. 

A traditional pesto calls for parmesan and pine nuts but this simple recipe cuts out the dairy and nuts. I added nutritional yeast for a bit of cheesy flavour and paired it with some spirallized zucchini to make the meal low carb and Keto friendly and topped it with a few bbq shrimp.

Find the recipe below!

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Ingredients

  • 2 ripe avocados
  • Handful of fresh basil
  • 1 garlic clove
  • 1 teaspoon nutritional yeast
  • 1/2 teaspoon chilli flakes
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon ground pepper
  • 3 tablespoons olive oil 
  • 1 lemon, halved
  • 3 zucchini
  • Shrimp

Directions

  1. Peel and place avocados in a food processor with the basil, garlic clove, nutritional yeast, chilli flakes, salt and pepper.
  2. Add 1 tablespoon olive oil and juice of half the lemon.
  3. Blend until a smooth consistency. 
  4. Spiralize the zucchini. 
  5. Pour 2 tablespoons olive oil in a large skillet on medium-low heat.
  6. Add zucchini and let it cook down for about 10 minutes until slightly softened. 
  7. In the meantime, season shrimp with salt, pepper, chilli flakes, or any other favourite spices. 
  8. Place shrimp on a heated grill until cooked through on each side- about 10 minutes. 
  9. Pour the pesto sauce onto the zucchini noodles in the skillet and toss.
  10. Plate in a shallow bowl, place a few cooked shrimp on top and drizzle with lemon juice. 

This recipe serves two, but you can easily double up on the ingredients to make more. 

Enjoy!

Intermittent Fasting

Decreased cravings, increased energy and sustainable weight loss are some of the benefits I've noticed while practicing intermittent fasting over the past several months. Intermittent fasting should not be considered a diet, but a lifestyle. It is a form of daily time restrictive eating that is typically done as a 16 to 18 hour fast with a 6 to 8 hour eating window. During a fast, such as when we sleep, the body has ample time to digest, absorb nutritients and effectively eliminate toxins. Prolonging a fast for several more hours ensures there is no putrefaction within the gut which aids in bowel regularity. Detoxification due to fasting also helps increase energy, improves quality of sleep and has been shown to reduce the effects of tension and anxiety.

I would advise to ease gradually into IF if you're trying it out for the first time as blood sugar levels need to adjust especially if you're used to having a large breakfast first thing in the morning. IF isn't for everyone, especially not diabetics, consult a doctor if you have questions regarding IF. 

Here's my full day of eating :) 

I'll usually start my day off with a full glass of filtered lemon water and a coffee. Lately, I've been trying "bulletproof" coffee made with grass fed butter, coconut oil or MCT oil, and quality coffee.

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Meal 1 - 1 - 1:30 PM

  • Egg - pan friend in grass fed butter topped with some chia seeds
  • Avocado - half
  • Tomato - sliced
  • Arugula and leafy greens. 

Healthy fats, plenty of energy and satiation. I'll usually pair breakfast with a protein shake with almond milk since it's generally after a workout. 

Snacks - 2:30 ish

  • Handfull of almonds
  • Berries with yogurt 
  • Chia pudding

Generally one of these will do and keeps cravings at bay until the mid afternoon meal. 

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Meal 2 - 4:30 - 5 PM

  • Kale and spinach
  • Avocado - half
  • Tomato - sliced
  • Peppers - half
  • Onion
  • Protein: egg, tuna, chicken or ground turkey (pictured)
  • Dressing: Olive oil and balsamic, balsamic vinaigrette, raspberry vinaigrette, or honey mustard vinaigrette (pictured)

Snacks - 6:30 ish

  • Tuna
  • Shrimp
  • "Keto balls" made with coconut oil, coconut flakes, nuts or nut butter (cashews, almonds) protein powder of choice
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Meal 3 - 7:30 - 8 PM

  • Lean, grilled beef tenderloin 
  • Spinach
  • Field cucumber
  • Pear
  • Goat cheese
  • Raspberry vinaigrette

So good - so filling! I should note I've also been trying out the Keto diet (purely for research) so there aren't many carbs seen here! As a holistic nutritionist, I don't overly encourage restricting any nutritious foods - but for the sake of research I'm giving Keto a try. More on that in a following post. 

After my last meal of the day, I stick to staying hydrated with water or green tea. It took a few weeks to beat the cravings and wanting to snack late at night, especially if I was working late. I'm a firm believer in intuitive eating - eat when your body tells you to eat. IF is a great strategy for energy and weight loss however, when starting out try shorter fasting periods to let your bodies rhythm adjust.

What are some of your experiences with IF? I'd love to hear them :) 

Kat