Although this one says slow cooker, I threw it in the Instant Pot for 25 minutes instead and it came out great! I simply heated up a few packages of Riced Veggies Cauliflower & Sweet Potato to pair with the chicken, but feel free to pair with your favorite vegetable or rice instead. You can also always throw your favorite vegetable or potato in the food processor and pulse until it's rice like too! To help minimize the time I'm meal prepping though I've been purchasing frozen riced veggies, which stores seem to have a lot more of these days. Anyways, since this meal has plenty of sauce, you can honestly pair with a plain riced vegetable since it will get covered - just my opinion! The original recipe link below says you can just dump all the ingredients in the slow cooker, instead of sauteing the onions and sauce first, so if you're short on time then definitely go with that option. This meal was SO flavorful and I loved every bite. If you are a fan of an Indian-spiced meal then give this one a try! 

Slow Cooker Butter Chicken 
Ingredients:

• 2 lb boneless, skinless chicken breast or chicken thighs
• 1 medium onion, diced
• 1/2 Tbsp coconut oil
• 6 cloves garlic, finely minced
• 1 tsp fresh ginger, finely minced
• 1 tsp coriander
• 1 tsp cumin
• 1 tsp cardamom (can substitute with 1/2 tsp cinnamon and 1/2 tsp nutmeg)
• 1 tsp salt
• 1/4 tsp cayenne pepper (optional)
• 1 (14oz) can coconut milk (full fat, please)
• 1 (6oz) can tomato paste
• juice of 1 lime
• 1/4c Cilantro, or to taste

Directions:

1. In a medium saute pan, heat coconut oil over medium heat. Add onion and sauté until translucent and fairly tender. Add garlic, ginger, spices, and salt. Cook 1 minute longer, till all the spices are fragrant and amazing. Stir in coconut milk and tomato paste and stir until well combined.
2. Add chicken to the slow cooker. Pour sauce over everything.
3. Cook on high heat for 3-4 hours or on low heat for 6-8 hours.
4. Shred or dice chicken into the sauce, squeeze in lime juice, top with cilantro, and serve with your favorite vegetable, rice, or naan.

Original recipe found here

I made this Instagram post a couple weeks ago about where my nutrition journey started in 2013 and a friend commented about the avocado and sun-dried tomato stuffed burger I was "food logging". Honestly, I totally remember that burger being SO tasty, so I found it and brought it back! It also brought back even more memories of all the paleo food blogs that helped get me started with my journey. It is truly my biggest hope that my blog here is that same resource for many others who are either just getting started on their nutrition journey or need some motivation and help along the way. If you are reading this, thanks for visiting the site and feel free to reach out if you ever have any questions! I didn't have it all figured out in 2013, but every year I made small improvements. That one small improvement you can make today is simply making one nutritious meal to eat, like this one. Plus, it's really delicious and now you have a weeks worth of one daily nutritious meal to eat! More about the burger though...there are only 4 ingredients plus salt and pepper. I have been eating them all week and haven't noticed the avocado turning that gross brown color either. I think the key for that is to make sure the avocado mixture is truly stuffed inside the burger and not finding it's way out the sides. Also, I have found it tough finding sun-dried tomatoes that don't have any added ingredients or preservatives in them. My recommendation is to find some fresh ones in the produce aisle or at your local natural market if you can. Let me know if you give this one a try and what you think!

Avocado and Sun-dried Tomato Stuffed Burgers
Ingredients:

• 2 lbs Ground Beef
• 1 Tbsp Black Pepper
• 2 Tbsp Salt, separated
• 2 Avocados
• 1 cup Sundried Tomatoes, chopped
• 1 Tbsp Lemon Juice

Directions:

1. Heat a large skillet over medium heat
2. In a bowl combine the ground beef, black pepper and 1 tbsp salt and mix well with your hands
3. Then form into very thin patties as you will be pressing two together around the stuffing
4. In a separate bowl mash the avocado and mix in the sundried tomatoes, lemon juice and 1 tbsp salt
5. Scoop some of the mixture on top of a patty, then cover with a second patty and seal around the edges, making sure none of the avocado mixture can leak out. Repeat until everything is used up.
6. Grill evenly on both sides

Original recipe found here


​My Roasted Sweet Potatoes
Ingredients:

• 4-6 Sweet Potatoes (Depending on how much you want to make. 5 medium sized sweet potatoes usually gets me 6 oz of sweet potato fries for 6 meals. I think my idea of medium sized is bigger than most though.)
• Olive oil spray
• Sea salt (I love using Garlic Sea Salt!)
• Optional: Cinnamon, Paprika, any other Spices

Directions:

1. Preheat oven to 425 degrees
2. Skin and cut the sweet potatoes into whatever shape you want. I either do fries, wedges or circles.
3. Spray baking pan with olive oil. Lay down sweet potato fries flat (do not just dump a pile on the pan).
4. I fill my Misto with olive oil and lightly spray the fries, then add some sea salt (or whatever spices you enjoy).
5. Bake for 15-20 minutes. Take out of the oven and move them around or flip them over. Bake for another 15-20 minutes.
6. Keep an eye on them, if they are thin bake for less time, and vice versa. Key is to move them around or flip them over half way through baking them. I usually make mine thicker, so I bake them for at least a total of 40 minutes.

I've been prepping my moms meals for over a year now with the goal to just help improve her overall health and quality of life. Well just like in my own nutrition journey, once you find your groove with one thing you never stop and live there satisfied. Instead, this is a point where you ask yourself, "how can I make this better?". Now I'm not looking for something drastic to implement, but rather just find one small thing to improve on. With my mom, it's easy to pack her lunch and dinner with vegetables, but breakfast is more difficult. I mean really, how many vegetables can I pack into egg muffins? I decided a Super Greens supplement was worth the try to get more nutrients into her diet. I personally enjoy the original version, but I purchased the berry one to hopefully mask the "green" taste. Unfortunately, even the flavored ones are super strong tasting, so I came up with the smoothie recipe below to help mask the taste and make it a delicious smoothie she enjoys each morning. Side note, I never tell her when I implement these nutrition changes (err experiments), so she has no idea I did this, and she didn't complain once! My mom is not one to hide her distaste for foods either, so this was a huge success and indicator that the smoothie was indeed delicious!

I'll probably continue to experiment with adding other nutritious ingredients like chia seeds, berries, spinach, or even some avocado. Just use the recipe below as an outline and swap ingredients for ones you know you enjoy! I love the Vanilla Nut Paleo Protein because it has a probiotic blend in it, but I have used both the Vanilla Nut and Double Chocolate in these smoothies. Note, the chocolate flavor does cover up the green color of the smoothie better, so I might do a combination of half and half in the future. As for the Amazing Grass Super Greens, the product is organic, vegan, and free of soy and sugar. The main ingredients include wheat grass, barley grass, spirulina, a blend of antioxidants, and a blend of digestive enzymes and probiotics. For the quality and price, I prefer using this brand, but there are a ton of other super green products out there to choose from. I typically will prep the recipe below and store in mason jars in the freezer. I recommend taking one out of the freezer and leaving in the refrigerator the night before to thaw out, or you can defrost it in the microwave for 5 minutes the morning of. For those interested, I also included a snapshot of the nutrition facts below with the ingredients that I used and indicated. Let me know if you try a version of this out and what you think!

Super Green Strawberry Banana Smoothie
(Servings: 5)
Ingredients:

• 1 Can of Coconut Milk** 
• 1 Cup Water
• 5 x ½ ripe frozen Bananas (or 2½ bananas, frozen)
• 10 oz bag frozen Strawberries
• 3 Tbsp Almond Butter (or your favorite nut butter)
• 4 Tbsp Flaxseed (I used this Golden Flaxseed) 
• 1 Tbsp Honey
• 5 scoops Protein Powder (I used this Paleo Protein)
• 5 scoops Super Greens (I use Berry)

Directions:

1. Add all the ingredients to your blender. Place the lid on and puree (use the “smoothie setting” if your blender has one) until smooth and desired consistency is reached.
2. Serve immediately, or portion into freezer safe canning jars and store in the freezer for later use.
3. Enjoy!​

**Canned coconut milk is more rich in flavor, but you can also use boxed coconut or almond milk if you prefer, just check the ingredient label for one with no unwanted additives and sweeteners.

I've had this chicken recipe saved for a while now and finally made myself just try it already. When a recipe calls for chicken thighs I usually just swap it for chicken breasts, but not this time! I actually prepped chicken thighs for once and this recipe turned out so delicious that I think I'll even meal prep them again in the future ;-). I doubled the chicken recipe below and used 10 boneless chicken thighs (just under 2.5 lbs) to get 9 meals worth for the week. Now I am not a fan of real spicy food and I didn't think this chicken was anywhere near that level of spicy. Maybe I'm just getting a higher tolerance for spicy foods though. Either way, I really enjoyed this one! As for sides, I tried making this a true southern comfort healthy meal, so I opted for sweet potato fritters and a really easy garlic cauliflower mash. The sweet potato fritters made for a little more intense meal prep, so definitely no need to get so fancy if you don't have the patience or time to do so. I've made these fritters before though and love them! Since I prep sweet potatoes every week, it's nice to mix it up every once in a while with something other then a roasted or baked potato. Whatever you decide on, the chicken itself is amazing and 100% worth trying out! Every once in a while I just like to spend the extra time making a bomb meal to eat all week, so I went a little more all out on this one. If you ever feel like your meal preps are getting boring and old, and you need more motivation to stay on track, I recommend carving out an extra 20-30 minutes for yourself to spend on a more tasty meal to make for the week. You will never regret it and it will be just what your mind and body needs, all week long! 
​
​Nashville Unfried Hot Chicken
Ingredients:

• 2 Tbsp. Tabasco (I used Franks Original Red Hot Sauce)
• 1 tsp. white vinegar
• 2 Tbsp. ghee
• 2 cloves minced garlic
• 1/2 tsp. cayenne
• 1/2 tsp. chili powder
• 1/2 tsp. paprika
• 1 tsp. coconut aminos
• 6 bone-in skin on chicken thighs (I used boneless)
• kosher salt, to taste
• black pepper, to taste
• 2 Tbsp. avocado oil

Directions:

1. Preheat oven to 475 degrees.
2. Pat dry chicken thighs. Season them all over generously with kosher salt and pepper.
3. Heat 2 tbsp. oil in a cast-iron skillet over medium-high heat. When pan is hot (but not smoking), place chicken, skin side down, and sear, occasionally rearranging chicken thighs and rotating pan to evenly distribute heat, until fat renders and skin is golden brown, about 8 minutes.
4. Transfer skillet to oven (chicken should still be skin side down) and cook 10 more minutes.
5. Flip chicken; continue cooking until skin crisps and meat is cooked through, about 3 minutes longer. Transfer to a plate; let rest 5 minutes before serving.
6. While chicken is resting, heat the ghee, tabasco, vinegar, coconut aminos, minced garlic, cayenne, paprika, and chili powder over medium heat. Let simmer for 3-5 minutes, you may need to reduce the heat a bit, until it is fragrant and flavors have combined.
7. Place the chicken thighs in a large bowl. Pour sauce over the top and toss to coat.
8. Serve immediately!

Original recipe found here

Paleo Sweet Potato Fritters
Ingredients:

• 3 cups grated sweet potato (about 1 large sweet potato)
• 1 cup cooked sweet potato (about 1 small sweet potato)
• 2 eggs whisked
• 2 tsp. paprika
• salt and pepper (I used 2 teaspoons sea salt)
• ghee or coconut oil for the pan

Directions:

1. Pierce the small sweet potatoes with a fork. Wrap it in a damp paper towel and place it in a small bowl with 1/2 inch of water. Microwave for 5-7 minutes, or until tender.
2. Let this sweet potato sit for 5 minutes. Then drain the water, peel the potato, and mash it with a fork.
3. Peel the other sweet potato and grate on a box grater using the large holes. (I cubed the sweet potato and threw it in the food processor to "grate" instead). In your bowl of grated sweet potatoes, add the previous mashed potato, eggs, paprika, salt and pepper and mix well.
4. In a fry pan on medium heat melt some ghee or coconut oil.
5. Use a 1/4 cup to scoop out fritter batter, carefully form in to a fritter with your hands and place in to the fry pan.
6. Cook for 5 minutes, flip, press down with a spatula, then cook for a further 5 minutes.
7. Continue to do this with all the fritter batter, it will make about 10-12 fritters.

​Inspired by this recipe ​​


Garlic Cauliflower Mash
Ingredients:

• 2 lb Cauliflower 
• 4 garlic cloves
• 2 Tbsp ghee or coconut oil 
• Salt and pepper

Directions:

1. Chop cauliflower into large florets.
2. Steam the cauliflower in a large pot with boiling water and garlic cloves. Steam until fork tender.
3. Drain and transfer cauliflower and garlic cloves into a blender or food processor.
4. Add the ghee, salt, and black pepper (I always add at least 1 tsp salt). Blender until smooth. Adjust seasoning to your liking. (You can always add a couple tablespoons of Coconut Milk as well or in replace of the Fat if you want!) 

Showing you guys how simple and easy it is to make a nutritious and delicious breakfast casserole for your week with very little prep on your part! My good friend makes these casseroles like every week for breakfast, and I never realized how much easier it was to just use pre-prepared frozen vegetables, so I am spreading the word. All you need to do is go to the store, pick out 1 lb of your favorite ground meat (I chose 365 Pork Breakfast Sausage), 2 bags of your favorite pre-prepared frozen vegetables (I chose Stahlbush Sweet Potatoes and Cascadian Farm Riced Cauliflower Blend - Bell Peppers & Onions), a carton of eggs, and unsweetened coconut or almond milk (I used So Delicious Coconut Milk Sugar Free Original). Only 5 ingredients, plus some spices! Next, take your frozen veggies out in the morning to thaw, or let them thaw out while you make your lunches for the week. When you're ready to make the casserole, just cook your 1 lb of meat on the stove top until done. Then, oil your casserole dish, and throw in your cooked meat with your frozen veggies. In a separate bowl, whisk the eggs, milk, and spices together, then pour over the meat and veggie mixture. Last, bake in the oven at 350 degrees for 45 minutes, and done! This casserole makes 6 servings, and with the specific ingredients that I used (mentioned above), each serving had 17g Fat, 13g Carbs, and 23g Protein.

Unsure about where to start with changing your health and lifestyle around? Setting aside 20 minutes of prep time to make a super easy breakfast casserole (like this one) is all I recommend for now! You now have a pre-made delicious and satisfying breakfast full of whole food sources to start your days for the next week. Pick ONE daily habit (or meal) to change, and implement! Only ONE! No need to do anything more until you have consistently implemented that ONE daily change overtime, and are confident you secured it's spot into your life. Focusing on less helps you achieve more. Reach out if you need help or have any questions! 

​Easy Paleo Breakfast Casserole
Ingredients:

• 1 pound Italian sausage or breakfast sausage (no added sugar)
  • (I  like to use Jones Dairy Farm Pork Sausage found in Wegman's frozen meat section, or 365 Pork Breakfast Sausage from Whole Foods) 
• 2 bags of Frozen Veggies (below is a list of my favorites):
  • ​Stahlbush Sweet Potatoes 
  • ​Stahlbush Colorful Sweet Potatoes 
  • Cascadian Farm Fire Roasted Sweet Potatoes
  • Cascadian Farm Root Vegetable Hashbrowns (Yukon Gold Potatoes, Carrots, & Sweet Potatoes)
  • Cascadian Farm Riced Cauliflower Blend (Bell Peppers & Onions)
  • Cascadian Farm Riced Cauliflower Blend (Roasted Sweet Potatoes & Kale)
  • Green Giant Riced Cauliflower 
  • Green Giant Riced Veggies Cauliflower & Sweet Potato 
  • Green Giant Riced Veggies Cauliflower with Lemon & Garlic
  • Green Giant Riced Veggies Cauliflower Medley
  • Green Giant Riced Veggies Cauliflower & Broccoli
• 8 eggs
• 1/2 cup coconut milk or almond milk (no added sugar) 
• salt and pepper
• 1 teaspoon garlic powder
• 1 teaspoon onion powder

Directions:

1. Take frozen bags of vegetables out of freezer to thaw.
2. Preheat oven to 350 degrees.
3. Cook and crumble sausage. Drain excess grease and set aside.
4. If your vegetables are still pretty frozen and you wish to cook them some first, throw some ghee or coconut oil in the skillet, and toss the vegetables until soft. However, if your vegetables have thawed out enough you can skip to the next step.
5. Grease a 9x13 casserole dish with ghee or coconut oil. Pour all vegetables and cooked sausage into the dish, and mix around evenly. 
6. In a bowl, whisk together eggs, milk, salt and pepper (a few shakes of each), garlic powder, and onion powder. Pour evenly over sausage mixture.
7. Bake for 45 minutes, or until eggs are cooked.

Inspired by this recipe here

Super yummy and easy burger recipe to prep! I threw the spinach and red onion in the food processor instead of spending time finely dicing everything. After that all you need to do is throw the spinach, red onion, ground chicken, and spices together in a bowl and form the burger patties. When dealing with ground chicken or turkey, I have found it extremely helpful wetting my hands with water before shaping each burger - way less sticky and messy! Anyways, since the rain held off I decided to just throw the burgers on the grill instead of the skillet. If you don't have Adobo seasoning, check your local or natural grocery store for some, or just use the alternative spices listed below. I paired this with baked sweet potatoes that I actually cooked in my Instant Pot using a steamer basket (recipe is below), which I think might be my preferred way for now on when bulk making sweet potatoes! Previously I skinned and cubed all my sweet potatoes and just threw them in the Instant Pot with 1-2 cups of water. Once they were done I drained and threw them back in the instant pot on saute mode for a couple minutes to mash everything together. Another pretty easy way to bulk make sweet potatoes, and also gives you the opportunity to add different spices or fat to the mash, but using the steamer definitely takes less prep on my part. While all that was going on I threw the extra red onion on a sheet pan with some green and yellow squash, added a tablespoon of olive oil and some salt, and just baked in the oven for 20-25 minutes at 375 F (moving around half way through). Pretty easy meal to throw together that I absolutely look forward to eating all week!

​Adobo Chicken Burgers
Ingredients:

• 2-3 tsp Ghee (for strict AIP use coconut oil)
• 2lb ground chicken or turkey
• 1/2 cup red onion, finely diced
• 2 large handfuls of spinach, finely chopped (approximately 1 cup)
• 2 TBS Primal Palate Adobo Seasoning (for an alternative or strict AIP, use 2 tsp garlic powder, 2 tsp onion powder, 2 tsp turmeric, & 3 tsp dried oregano)
• 1 tsp Himalayan pink salt + more to taste

Directions:

1. Preheat oil over medium heat in a large cast iron skillet.
2. Mix ground chicken, red onion, spinach, and seasoning in a large bowl until well combined. Divide into 6 equal portions and form burger patties.
3. Cook burgers for 4-5 minutes per side or until it reaches an internal temperature of 165 degrees.
4. Serve warm over roasted vegetables, a bed of spinach, or in a lettuce wrap.

Original recipe found here

Instant Pot Sweet Potatoes Recipe
Ingredients:

• 1 cup water
• 4 medium sweet potatoes (or however many you need)

Directions:

1. Place steamer basket in Instant Pot and add 1 cup water.
2. Scrub sweet potatoes until skins are clean. Place on top of the steamer basket.
3. Cover and place vent on lid to "Sealed".
4. Set on "Steam" program and set time for 10 minutes.
5. When finished cooking, don't open lid. Allow pressure to reduce naturally, about 25 minutes.
6. Remove lid and serve.

Original recipe found here