DID YOU KNOW? Chia seeds are a great plant-based food to help with weight loss.
Chia seeds rank high on the list of plant-based protein foods, making them great for putting on lean muscle, burning fat, and managing hunger and appetite.
Studies show that increasing your intake of protein can promote weight loss by curbing cravings and therefore reducing your caloric intake. Other research shows that following a high-protein diet rich in foods like chia seeds could reduce the hunger stimulating hormone, ghrelin.
If you’re looking for an easy and delicious way to add chia seeds into your diet, I highly recommend chia seed pudding. It makes for a great snack or dessert!
Want more chia pudding recipes? Check out my Chocolate Chia Pudding and Pumpkin Pie Chia Pudding recipes.
Chocolate Banana Chia Pudding
INGREDIENTS: (serves 2-3)
1.5 cups unsweetened almond or coconut milk
1 large banana, ripe
6 tbsp. chia seeds
2 heaping tbsp. cacao powder
1 tsp maple syrup (optional, for added sweetness)
Dark chocolate chips
1. Add milk, banana and cacao powder to blender and blend until smooth. Taste for sweetness, add maple syrup if desired and blend again to combine.
2. Pour into glass container, add chia seeds and whisk until well combined.
3. Let pudding thicken in fridge for a minimum of 1-hr before consuming. The longer you let the chia seeds soak the more delicious the pudding becomes (I like to soak my chia seeds for up to 24 hours).
4. Transfer to small serving bowl, add toppings and enjoy!
It’ll be love at first bite with this Tostone Taco Bites recipe! This dish is packed with all the good stuff including healthy fats from grass-fed beef and avocado, PLUS loads of fiber thanks to plantains and avocado, once again. So whether it’s Taco Tuesday or just a regular night, you’ve got to try this paleo & AIP friendly dish!
You know that feeling when you try a recipe for the very first time and after just one bite you can’t wait to make it again and again?!
Well, that’s the feeling you’ll get when you try this dish!
These bite-sized tostone tacos are to die for and super fun to eat. I replaced the traditional taco shell with tostones since they are grain free, gut friendly and so delicious!
Just in case you’re wondering what tostones are, they’re slices of unripe plantains that are fried, flattened, then fried again (in heat stable oil, of course!). Learn more about plantains and tostones here.
You can find plantains at most grocery stores. They look like big green bananas and tend to be located next to regular bananas. I’ve been able to find them at stores like Walmart, Fortinos & Longos.
How to assemble Tostone Taco Bites:
- Spread guacamole on tostone.
- Add beef on top of guacamole.
- Grab with your fingers (or use a fork) and bite into your delicious creation!
This meal is packed with all the good stuff including healthy fats from grass-fed beef and avocado PLUS loads of fiber thanks to plantains and avocados, once again. I highly recommend adding this recipe to your list of “must try”, it’ll be love at first bite!
What you need for Tostone Taco Bites:
Want more healthy dinner recipes? You’re going to love these …
Tostone Taco Bites
It'll be love at first bite with this Tostone Taco Bites recipe! This dish is packed with all the good stuff including healthy fats from grass-fed beef and avocado, PLUS loads of fiber thanks to plantains and avocado, once again. So whether it's Taco Tuesday or just a regular night, you've got to try this paleo & AIP friendly dish!
- 1 lb ground beef, grass-fed
- 1 small yellow onion, chopped
- 2 cloves garlic, sliced
- 1 zucchini, chopped (optional)
- 1 pack mushrooms, sliced
- 2 large green plantains, peeled and cut into 1 inch slices
- 1-2 avocados
- ½ lime, juice only
- Avocado oil
- Sea salt & black pepper, to taste
- 2 tsp dried oregano
- 1 tsp garlic powder
- 1 tsp onion powder
- ½ tsp ground cinnamon
- ½ tsp sea salt
Sauté onion and garlic in 1 tbsp avocado oil until fragrant, then add in zucchini and mushrooms. Cook for 5 minutes.
Add ground beef and taco seasoning. Break a part meat and cook until liquid evaporates and meat is browned.
While beef is cooking, use another large pan to cook the plantains. Cover bottom of pan in avocado oil, heat oil then add plantain slices and fry on both sides until golden (roughly 2-minutes per side). Season with salt.
Remove plantains from pan and gently smash until flattened (I smash my plantains between two pieces of parchment paper with a mug or can).
Add smashed plantains back to the pan and fry again on both sides until golden brown. Now you have tostones!
Mash avocado in a bowl, add lime juice, sea salt, black pepper and a pinch of garlic powder.
Place everything onto a dish, as shown in photo, and assemble your tostone tacos as you eat them!
Tiger Nut Lemon Cheesecake Bars are rich & creamy with a hint of tartness and tiger nut crunch. The perfect cheesecake recipe if you’re following an AIP, plant-based, nut or dairy free diet.
DID YOU KNOW? Tiger nuts are recommended for healthy skin, weight management, and fertility—all because of vitamin E!
One serving of tiger nuts provides you with 278% of the daily recommended value–that’s 3mg of vitamin E!
Vitamin E is important to our health due to its powerful antioxidant properties that may help reduce free radical damage and slow the aging process of your cells.
Free radicals not only weaken and break down healthy cells, but these molecules may also contribute to heart disease and cancer.
It’s important to have a diet rich in antioxidants to protect yourself from oxidative damage over time, and tiger nuts are a great source of antioxidants.
If you’re looking for tasty ways to add more tiger nuts to your diet, check out some of my tiger nut recipes (including the yummy cheesecake below!).
Want more tiger nut recipes? Then you’ve got to try …
Tiger Nut Lemon Cheesecake Bars
INGREDIENTS: (makes 9 small bars)
1 cup skinned tiger nuts, soaked and drained
6 tbsp maple syrup
6 tbsp lemon juice
6 tbsp coconut oil
2 tsp vanilla extract
2 drops food-grade lemon essential oil (optional)
¼ tsp sea salt
1 tbsp tiger nuts, crushed (use a food processor for this)
Fresh berries (raspberries, strawberries or blackberries)
1. Put tiger nuts in a jar, fill with water and let soak in fridge for 12+ hours. Drain well.
2. Process all filling ingredients in a high-powered blender until completely smooth. Note: Tiger nuts are not easy to breakdown, so you may need to blend for a while, scraping the sides of the blender along the way.
3. Transfer cheesecake filling into small glass container (5″x 5″) and smooth out.
4. Decorate with toppings and freeze for at least 5 hours. Cut cheesecake into bars and carefully remove from container. Thaw out briefly before serving. You can keep these bars frozen or refrigerated afterwards.
DID YOU KNOW? Green peas are part of the legume family and contain beneficial nutrients and fiber (which feeds the gut flora), BUT they also contain antinutrients.
Antinutrients are substances found in many foods, including legumes and grains, that may interfere with digestion and mineral absorption.
While these generally aren’t a concern for most healthy people, their health effects are still important to keep in mind. They are more likely to impact those who rely on legumes as a staple food, those with IBS or other gut issues, and individuals at risk of malnutrition.
Here are two antinutrients found in legumes:
PHYTIC ACID: May interfere with the absorption of minerals such as iron, calcium, zinc and magnesium.
LECTINS: Associated with symptoms such as gas and bloating and may interfere with nutrient absorption.
How to help prevent adverse effects from antinutrients in legumes:
LIMIT CONSUMPTION: It’s best to limit consumption of legumes to 3-4 times a week. Also limit the quantity you consume in one sitting since a larger amount is more likely to cause problems (I recommend 1/3 to 1/2 a cup as a max).
PREPARE PROPERLY: Soaking and/or sprouting may be helpful in reducing the amounts of antinutrients in legumes. At the very least soak your legumes for 18-hours before cooking.
COOK THOROUGHLY: Antinutrient levels are higher in raw legumes, which makes them more likely to cause digestive issues. Cooking legumes helps to reduce antinutrients.
In summary, while legumes do contain beneficial nutrients and fiber, they are not as nutrient-dense as other foods—like meats, fish, shellfish, eggs and vegetables—and, as mentioned above, some of the nutrients they contain are not bioavailable due to antinutrients. For this reason and others mentioned above, legumes are not a staple in my diet and I only consume them once in a blue moon.
If you choose to consume legumes, I recommend that you pay attention to how you feel when you consume them. If they don’t energize you or if they cause digestive problems, it’s best to avoid them for a period of time and try reintroducing them at a later date.
IMPORTANT NOTE: Levels of antinutrients tend to be lower in peas than in other legumes, so they are unlikely to cause problems unless you eat them frequently or in excess.
Now that we got all the important stuff out of the way, it’s time to try my Green Pea Soup. It’s absolutely delicious–and a great side dish for the spring & summer.
Green Pea Soup
INGREDIENTS: (serves 4)
5 cup frozen green peas
350g bag frozen cauliflower (or 1/2 head fresh)
½ yellow onion, chopped
5 cups organic/homemade chicken or vegetable stock
2 cloves garlic, sliced
2 tbsp avocado oil
2 tbsp apple cider vinegar or lemon juice
1/2 tsp dried parsley
1/2 tsp dried dill
Sea salt and black pepper, to taste
1. Sauté onion and garlic in avocado over medium heat until onion is translucent.
2. Add dill and parsley and sauté for another minute.
3. Add all remaining ingredients, cover the pot and bring to a boil over high heat. Once boiling, uncover and reduce the heat to low. Let the soup simmer for 15-minutes.
4. Transfer the soup to a blender (or use an immersion blender) and blend on high until smooth and creamy.
5. Transfer to bowls and serve as desired. Store leftovers in a mason jar in the fridge for up to one week.
Turn your soups into a complete and nutrient-rich meal in one easy step …
? Stir 2 scoops of collagen powder into your bowl of soup. Collagen is loaded with nutrients that support skin, hair, nails, joints and the gut lining. Boost all your soups and smoothies with this powerful ingredient!
Double Chocolate Banana Muffins are delicious & bursting with rich chocolate flavour! These healthy paleo muffins are free of gluten & dairy and packed with all the good stuff, including quality protein and healthy fats. Even better, they’re naturally sweetened with ripe bananas, so they’ll keep you on track with your health and weight loss goals.
If you love my Chocolate Chunk Banana Muffins then I’m about to make your palate explode with this spin on one of my most popular recipes to date!
I’ve upped the flavour on these muffins by adding more rich chocolate flavour plus an optional crumble that can be used on top.
These muffins are a great breakfast option on days when you’re running out the door. They also make for a delicious healthy snack or treat.
Let me know your thoughts on this recipe. I hope you enjoy them as much as my boyfriend does 🙂
TIP: Make a batch and store them in the freezer. Simply grab one whenever you need quick fuel…They thaw out within 10-15 minutes. If you plan to eat the batch within a week, they can be stored in the fridge.
What you need for Double Chocolate Banana Muffins
Honey or maple syrup (optional)
Cacao or cocoa powder
Dark chocolate chips
*Do you have an allergy or intolerance to eggs? Use one of the egg substitutes in the recipe notes below.
Want more delicious & wholesome muffin recipes? Then you’ve got to try these …
Double Chocolate Banana Muffins
Double Chocolate Banana Muffins are delicious & bursting with rich chocolate flavour! These healthy paleo muffins are free of gluten & dairy and packed with all the good stuff, including quality protein and healthy fats. Even better, they’re naturally sweetened with ripe bananas and only a tiny amount of extra sweetener, so they’ll keep you on track with your health and weight loss goals.
- 4 pastured eggs*
- 1/2 cup coconut oil, melted and cooled
- 3 ripe bananas, mashed
- 1 tbsp honey or maple syrup, optional
- 1/2 cup coconut flour, sifted
- 1/2 cup almond flour, sifted
- 1/4 cup cacao or cocoa powder
- 1 tsp baking powder
- 1/4 tsp sea salt
- 1/4 cup dark chocolate chips, I like Camino 100%
- 2 tbsp raw walnuts
- 2 tbsp coconut chips
- 2 tbsp dark chocolate chips
Preheat oven to 350. Place liners in muffin tin.
Beat eggs in bowl, mash bananas with a fork on a plate, then add all wet ingredients together and mix thoroughly.
Mix all dry ingredients in a separate bowl then add dry ingredients to wet ingredients and continue to mix until a thick smooth batter is formed. (Note: Steps 2 & 3 can be done using a food processor to make things easier.)
Add chocolate chips to batter and mix in with a spatula.
Optional step for toppings: Add walnuts and coconut chips to food processor and pulse until a crumble is formed. If you don't have a food processor, put ingredients in a bag and crush with the bottom of a mug or can. Mix in dark chocolate chips.
Fill muffin tins 3/4 of the way with batter. Add toppings (optional).
Bake for 18-20 minutes. Let cool before removing from tin.
Substitute with 4 flax eggs or 4 chia eggs for egg free version ...
Steps 2 & 3 can be done using a food processor to make things easier.
- 1 tbsp ground flax + 3 tbsp water (whisk until gelatinous and creamy) = 1 egg
- 1 tbsp chia seeds + 3 tbsp water (Stir and allow to rest for 15 minutes) = 1 egg