Tagged with 'meal'

Sticky Ooey Gooey Paleo Cinnamon Rolls


For the dough

2 tbsp coconut oil, melted,
1 egg
1 tbsp raw honey,
1 tsp pure vanilla extract,
1 1/2 cups almond flour,
1 tbsp coconut flour,
1 tsp pure baking soda,
Pinch of organic sea salt,

For the filling
1 tbsp organic cinnamon,
Honey, for drizzling
1/4 cup pitted organic Medjool dates, finely chopped, available here
1/4 cup organic walnuts, finely chopped, available here
For the glaze
2 tbsp honey
2 tbsp coconut cream, available here
Pinch of cinnamon

Whisk together the coconut oil, egg, honey, and vanilla in a medium bowl. Add the almond flour, coconut flour, baking soda, and salt. Stir well to combine.
Transfer the dough onto a sheet of wax paper. Cover with another sheet of wax paper and roll out into a long rectangle. Remove the top sheet of wax paper. Drizzle the dough with honey and sprinkle with cinnamon. Top with the chopped walnuts and dates.
Use the wax paper to roll the dough into a log. Place the log in the freezer to harden for 15 minutes.
Preheat the oven to 325 degrees F. Slice the log into individual pieces, about 9 or 10 rolls. Place onto a baking sheet. Bake for 10-12 minutes until golden.
Meanwhile, make the glaze by stirring together the honey, coconut cream, and cinnamon. Once the rolls are golden, remove from the oven and drizzle with glaze. Serve warm.
Servings: 9-10 small rolls

Garlic Butter Smashed Sweet Potatoes with Parmesan

Garlic Butter Smashed Sweet Potatoes with Parmesan
Garlic Butter Smashed Sweet Potatoes With Parmesan Cheese are crispy and buttery on the outside, while soft and sweet on the inside, making way for one of the best ways to eat a sweet potato!
Sweet Potatoes:
    • 4 medium sweet potatoes (or 3 large sweet potatoes)*
    • A light spray of olive oil
    • 3 tablespoons melted butter
    • 4 cloves garlic, crushed
    • 1 tablespoon fresh chopped parsley
    • Kosher Salt and Black Pepper to taste
    • 2 tablespoons Parmesan Cheese
  1. Pre-heat your oven to broil (or grill) settings to high heat. Trim off the ends of the sweet potatoes. Cut each sweet potato into quarters (or 1½ - inch pieces).
Boil Method:
  1. Place sweet potatoes in a large pot of salted water. Bring to the boil; cook, covered for 20 -25 minutes or until just fork-tender. Drain well.
Roast Method:
  1. Bake sweet potato pieces for 25-30 minutes, or until they are fork tender. Allow to cool for about 5 minted, or until you can handle them without burning your hands.
  1. Lightly grease a large baking sheet or tray with cooking oil spray. Arrange sweet potatoes onto the sheet and use a fork to LIGHTLY flatten each piece (they will be soft, so try not to press too hard or they will end up breaking and mashed).
  2. Mix together the butter, garlic and parsley. Pour the mixture over each sweet potato. Sprinkle with salt and pepper and lightly spray with olive oil spray.
  3. Broil (or grill) until they are golden and crispy (about 15 minutes). Remove from oven, sprinkle over the parmesan cheese and return to the oven until the cheese is melted.
To Serve:
  1. Season with a little extra salt and parsley, and serve immediately.
*Look for long sweet potatoes that are fairly wide in diameter. I found the fatter, the better (larger smashed sweet potato pieces)
**I prefer the boil method first, as they seem to almost caramelise in their own natural sweetness, before baking. But either method works.

Creamy Lemon Garlic Salmon Picatta

Creamy Lemon Garlic Salmon Piccata is a classy yet easy salmon recipe you've been waiting for, with a delicious creamy caper lemon sauce!
  • 4x 170g | 6 oz skinless salmon fillets
  • Salt and pepper, to taste
  • ¼ cup flour (OPTIONAL)
  • 2 tablespoons unsalted butter
  • 1 tablespoon olive oil
  • 4 medium garlic cloves, minced
  • ⅓ cup dry white wine*
  • 1 cup low-sodium chicken stock/broth (fat free if you can find it)
  • 1-2 level teaspoon cornstarch (or corn flour)
  • 3-4 tablespoons fresh lemon juice (adjust to your tastes)
  • 4 tablespoons rinsed and drained capers
  • ½ cup reduced fat cream (or heavy cream)*
  • 2-4 tablespoons coarsely chopped parsley, to serve
  • Lemon slices, to serve
  1. Season both sides of salmon fillets evenly with salt and pepper. Add ¼ cup of the flour to a shallow dish; dredge the salmon in the flour to evenly coat. Shake off excess.
  2. Melt 1 tablespoon of butter in a large nonstick pan or skillet over medium-high heat. Add 1 tablespoon oil and swirl to mix through the butter. Add salmon; sauté 4 minutes on each side or until just cooked to your liking. Transfer salmon to a warm plate; tent with foil and set aside.
  3. Add remaining 1 tablespoon butter (or oil) to pan and melt. Add the garlic; sauté for a further minute until fragrant. Add wine; bring to a boil scraping any browned bits off of the bottom of the pan. Cook until liquid almost evaporates, stirring occasionally. Add ¾ cup stock/broth to the pan along with the lemon juice; bring to a boil and cook for a further minute.
  4. Mix 1 teaspoon of cornstarch (or cornflour) with 2 tablespoons of the reserved broth, whisking well to combine. Pour the mixture into the pan, stirring through the liquid to create a sauce. Cook for 1 minute or until slightly thickened. If it's not thick enough, mix the remaining cornstarch with the remaining broth and add to the centre of the pan. Stir in the cream and remove from heat and add the capers.
  5. Place the salmon fillets back into the pan. Sprinkle with chopped parsley, pepper and add in lemon slices.
  6. Serve immediately with the sauce over rice or pasta, vegetables of choice or with a salad.
*Replace wine with extra broth, but the wine adds amazing flavour.
**Substitute cream with evaporated milk or half and half to reduce calories and fat

Sheet Pan Steak & Fries

Sheet Pan Steak & Fries


  • 4 (1-inch-thick) top sirloin steak, patted dry
  • Kosher salt and freshly ground black pepper, to taste


  • 2 russet potatoes, cut into 8 long wedges
  • 2 tablespoons olive oil
  • 4 cloves garlic, minced
  • 1 teaspoons Italian seasoning
  • 1/2 cup freshly grated Parmesan
  • Kosher salt and freshly ground black pepper, to taste
  • 2 tablespoons chopped parsley leaves


  1. Preheat oven to 375 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
  2. Place potatoes in a single layer onto one side of the prepared baking sheet. Add olive oil, garlic, Italian seasoning and Parmesan; season with salt and pepper, to taste. Gently toss to combine.
  3. Place into oven and bake for 20-25 minutes, or until golden brown and crisp, tossing occasionally.
  4. Preheat oven to broil.
  5. Season steaks with salt and pepper, to taste, and place onto the opposite side of the prepared baking sheet in a single layer.
  6. Place into oven and broil until the steak is browned and charred at the edges, about 4-5 minutes per side for medium-rare, or until desired doneness.
  7. Serve immediately with garlic butter, garnished with parsley, if desired.

Bang Bang Shrimp

Bang Bang Shrimp

Prep Time: 10 minutes Cook Time: 10 minutes Total Time: 20 minutes Servings4

Crispy shrimp coated in a creamy mayo sweet chili sauce!

  • 1 pound shrimp, peeled and deveined
  • 1/3 cup flour (gluten-free for gluten-free)
  • 2 eggs, lightly beaten
  • 1 cup panko breadcrumbs (gluten-free for gluten-free)
  • oil for frying
  • 3 tablespoons mayonnaise
  • 1 tablespoon sweet chili sauce
  1. Dredge the shrimp in the flour, dip in the egg and coat in breadcrumbs before cooking in oil in a medium sized sauce pan over medium heat until lightly golden brown, about 1-3 minutes per side and setting aside on paper towels to drain.
  2. Toss the shrimp in the mixture of the mayonnaise and sweet chili sauce.

Option: Add 1 tablespoon hot sauce such as franks red hot or sriracha.

Bacon & Goat Cheese Stuffed Mini Peppers with Sweet Chili Sauce

Bacon & Goat Cheese Stuffed Mini Peppers with Balsamic Sweet Chili Sauce

Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutes Servings8

Mini sweet peppers stuffed with melted goat cheese and bacon served with a balsamic sweet chili sauce!

  • 4 strips bacon
  • 4 ounces goat cheese (softened)
  • 4 ounces cream cheese (softened)
  • 1 clove garlic, minced
  • 2 green onions, thinly sliced (optional)
  • 1/2 pound mini peppers, cut in half and seeded
  • 1/4 cup sweet chili sauce
  • 1 tablespoon balsamic vinegar
  1. Cook the bacon and crumble before mixing into the goat cheese, cream cheese, garlic and green onions and stuffing into the mini pepper halves.
  2. Roast in a preheated 400F/200C oven until the peppers are tender and the cheese is melted and golden brown, about 15 minutes.
  3. Enjoy warm with the mixture of the sweet chili sauce and balsamic vinegar!

Healthy Bruschetta Chicken

Healthy Bruschetta Chicken


  • 3 tbsp. extra-virgin olive oil, divided
  • 1 pound boneless skinless chicken breast
  • 1 tbsp. dried oregano
  • 2 tsp. garlic powder
  • kosher salt
  • Freshly ground black pepper
  • 3 c. chopped tomatoes
  • 1/2 shallot, minced
  • 3 cloves garlic, minced
  • 1/4 c. Freshly Chopped Basil
  • Shaved Parmesan, for garnish
  • Balsamic glaze, for drizzling


  1. In a large skillet over medium heat, heat 1 tablespoon oil. On a plate, season chicken with oregano, garlic powder, salt, and pepper. Add chicken to skillet and cook until golden and no longer pink, 8 minutes per side.
  2. In a large bowl, make bruschetta topping: Stir together tomatoes, olive oil, shallot, garlic, and basil and season generously with salt and pepper.
  3. Top chicken with bruschetta topping and shaved Parmesan. Drizzle with balsamic glaze.

Veggie Fries 4 Ways

Sweet Potato Fries

For the fries:
1 sweet potato
2 tablespoons olive oil
1 tablespoon fresh rosemary, chopped
1 teaspoon salt
1 teaspoon pepper

For the Greek yogurt chive dip:
1 cup plain Greek yogurt
1 tablespoon lemon juice
2 tablespoons chives
¼ teaspoon salt
¼ teaspoon pepper

1. Preheat oven to 425°F/220°C.
2. Cut sweet potato into fries and combine in a large bowl with olive oil, rosemary, salt, and pepper. 
3. Place in a single layer on a baking sheet lined in parchment paper. Bake for 20 - 25 minutes, flipping halfway through. 
4. Prepare dip while fries are baking. Combine all dip ingredients in a small bowl and set aside in the refrigerator until ready to use. 
5. Enjoy!

Zucchini Fries

2 zucchinis
1 cup panko
½ cup grated parmesan
1 tablespoon garlic powder
1 tablespoon dried basil
1 teaspoon salt
1 teaspoon pepper
2 eggs

1. Preheat oven to 425°F/220°C.
2. Cut zucchini into fries and set aside.
3. In a large bowl combine panko, parmesan, garlic powder, basil, salt, and pepper.
4. Whisk eggs in a shallow bowl or dish. 
5. Dip zucchini in eggs, coating evenly, and then toss in bread crumb mixture. 
6. Place on a baking sheet lined with parchment paper. Bake for 15-20 minutes, flipping halfway. 
7. Enjoy with dip in recipe above!

Carrot Fries

2 carrots
2 tablespoons olive oil
1 tablespoon fresh parsley, chopped
1 teaspoon paprika
1 teaspoon salt
1 teaspoon pepper

1. Preheat oven to 425°F/220°C.
2. Cut carrots into fries and combine in a large bowl with olive oil, parsley, paprika, salt, and pepper.
3. Place on baking sheet lined with parchment paper in a single layer. Bake for 20-25 minutes, flipping halfway. 
4. Enjoy with dip in recipe above!

Asparagus Fries

1 bundle of asparagus
1 cup crushed almonds*
⅓ cup parmesan
1 tablespoon garlic powder
2 tablespoons dried oregano
1 teaspoon salt
1 teaspoon pepper
2 eggs

1. Preheat oven to 425°F/220°C.
2. Cut off about 1-2 inches of asparagus ends. Set aside. 
3. In a large bowl combine crushed almonds, parmesan, garlic powder, oregano, salt, and pepper. 
4. Whisk eggs in a shallow bowl or dish. 
5. Dip asparagus in eggs, coating evenly, and then toss with the bread crumb mixture. 
6. Place on a baking sheet lined with parchment paper in a single layer. Bake for 15-20 minutes, flipping halfway. 
7. Enjoy with dip in recipe above!

*NOTE: To make crushed almonds, simply chop up almonds safely with a knife or use a blender to pulse them.

Five Ways To Make Your Groceries Last Longer

1. Did you know you make your bananas ripen more slowly with this plastic wrap trick?

What you need:
A bunch of bananas
Plastic wrap
1. Cut a long, thin strip of plastic wrap.
2. Wrap it around the crown of the banana bunch.
3. Store on the counter top.

2. You can even lessen the time it takes for your berries to get old and mushy with this vinegar hack!

What you need: 
Fresh berries
1/2 cup of white or apple cider vinegar
5 cups of water
A large bowl 

1. Put the berries into a bowl, then add your vinegar and water.
2. Mix thoroughly, then drain the berries and let them dry completely.
3. Store in the fridge

3. Left-over salad greens? Try this to make them last longer!

What you need: 

Fresh greens
Paper towels
Plastic wrap 

1. Wash and dry your greens thoroughly, then place them in a bowl.
2. Layer paper towel on top of your greens, then seal tightly with plastic wrap. 
3. Store in the refrigerator.
4. Replace the paper towel throughout the week as it becomes damp (it’s absorbing moisture from the greens!).

4. Have you ever tried wrapping left-over celery and broccoli with aluminum foil? They’ll stay fresher for longer!

What you need: 
Celery and/or broccoli 
Aluminum foil 

1. Wrap each vegetable in small groups tightly in a sheet of foil.
2. Store in the fridge.

5. You can even store asparagus, cilantro, or parsley in the fridge for longer with this easy method. Look how cute they look in jars!

Bacon Wrapped Guacamole Stuffed Chicken

Bacon Wrapped Guacamole Stuffed Chicken

Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutes Servings4

Tender chicken breast stuffed with creamy guacamole and wrapped in bacon that's grilled until the bacon is nice and crispy!

  • 4 (6 ounce) chicken breasts, butterflied or pounded thin
  • salt and pepper to taste
  • 1/2 cup guacamole
  • 8 slices bacon
  1. Lay the chicken flat, season the outside with salt and pepper, spread 1/4 of the guacamole on each of the chicken breasts, roll them up and wrap each in 2 slices of bacon
  2. Grill over indirect medium heat, with the lid down, until the bacon is crispy and the chicken is cooked (160F to 165F), about 20-30 minutes, or bake in a preheated 400F/200C oven on a wire rack on a baking pan until cooked, about 20-30 minutes, turning the oven to broil for the last few minutes to ensure that the bacon is crispy.

Option: Replace the salt and pepper with your favourite seasoning blend.
Option: Add flavours to the guacamole like sundried tomatoes or blue cheese, etc.

Nutrition FactsCalories 338Fat 17.5g (Saturated 3.6gTrans 0), Cholesterol 104mgSodium 670mgCarbs 4.3g (Fiber 2gSugars 1g), Protein 44.5g