Beef & Pesto Salad (Keto, Paleo, Dairy Free)

Beef & Pesto Salad (Keto, Paleo, Dairy Free)

DID YOU KNOW? Grass-fed beef contains significantly higher levels of omega-3s (between 2 and 5 times more) than grain-fed beef.

Omega-3s play an important role in your health and can help with:

  • Symptoms of Metabolic Syndrome
  • Inflammation
  • Autoimmune Diseases
  • Prevention of Cancer
  • Fatty Liver
  • Bone and Joint Health
  • Depression, Anxiety & Mental Disorders
  • Eye Health
  • Risk Factors for Heart Disease
  • ADHD in Children
  • Age-Related Mental Decline
  • Menstrual Pain

You can find grass-fed beef at grocery stores like Nature’s Emporium, Ambrosia and Whole Foods. I also suggest checking your local grocery stores for grass-fed beef.

If you’re looking to shop online, I highly recommend Wild Meadows Farm. They offer great prices on quality meats.

Always look for 100% grass-fed beef. Organic is NOT the same as grass-fed.

Where do you get your grass-fed beef from? Let me know in the comment section below!

Now give this Beef & Pesto Salad a try. It’s a super easy keto and paleo friendly dish that will leave you feeling satisfied.

Beef & Pesto Salad

INGREDIENTS: (serves 2)
1 lb grass-fed ground beef
1/2 lemon (juice only)
4 tbsp. Dairy Free Pesto
8 cups salad greens
4-5 tbsp. extra virgin olive oil
2 tbsp. balsamic vinegar
Sea salt and black pepper to taste

INSTRUCTIONS:

1. Add ground beef and lemon juice to pan. Break a part meat as you cook over medium heat. Add salt.

2. When beef is cooked, add pesto and heat for a couple minutes. Finish with fresh ground pepper.

3. In a large bowl, dress salad greens with olive oil, balsamic vinegar and sea salt. Toss salad and place onto a dish.

4. Add cooked ground beef on top of the salad and enjoy!

Want more recipes like this? Try my Big Beef Salad or Pumpkin & Beef Salad.

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Lemon Sesame Protein Balls (Keto, Paleo, Hormone Balancing)

Lemon Sesame Protein Balls (Keto, Paleo, Hormone Balancing)

DID YOU KNOW? Sesame seeds are beneficial for female hormones – at any age.

Sesame seeds contain phytoestrogens, plant compounds that are similar to the hormone estrogen.

Therefore, sesame seeds might be beneficial for women during menopause when estrogen levels drop. Phytoestrogens may help counteract hot flashes and other symptoms of low estrogen.

What’s more, sesame seeds are a rich source of lignan precursors. These specific compounds are produced by the microflora in the colon and have been shown to have powerful cancer-fighting effects on several specific types of cancer.

A 2012 study published in the Journal of Nutrition found that dietary lignans may act as a natural cancer treatment to reduce breast cancer risk by modifying tumor characteristics. In the study, lignan intakes were associated with a lower risk of estrogen receptor negative breast cancer. The study found that women with the highest intake of lignans compared to the lowest intake had a 40 percent to 50 percent lower chance of developing breast cancer.

If you’re looking for an easy way to add more sesame seeds into your diet, try my Lemon Sesame Protein Balls.

These protein balls are great for a healthy mid-day snack or quick pre/post workout fuel.

Make a batch and store them in the fridge or freezer, so you’ll always have a healthy snack ready to pop or take with you when you’re running out the door.

Lemon Sesame Protein Balls

INGREDIENTS: (15-20 balls)

1 cup sesame seed butter
3/4 cup PurePaleo Protein Powder vanilla (or PurePea Protein – vegan version)
6-8 drops food-grade lemon essential oil OR 1.5 tsp. lemon extract
2 tbsp sesame seeds (black or white)
1/4 tsp sea salt

INSTRUCTIONS:

1. Add sesame seed butter, protein powder, lemon oil or extract and sea salt into the food processor and combine ingredients. Use a spatula to scrape sides if needed. Mixture should be dense and smooth so it can be pressed together. If it’s too wet, add more protein powder. If it’s too dry, add more sesame seed butter (1 tsp at a time).

2. Using a teaspoon, scoop mixture and form into small balls. If balls are too sticky to form, place mixture into the freezer for 10-minutes then remove and form balls.

3. Roll balls into sesame seeds then place them in large shallow tupperware so they are not touching one another.

5. Store protein balls in the fridge – or freezer for a frozen treat. Once the balls have firmed up, feel free to stack them in a smaller container.

Get 24% off all Young Living essential oils (including food-grade oils) here.

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Coconut Matcha Protein Balls (AIP, Paleo)

Coconut Matcha Protein Balls (AIP, Paleo)

3 ways coconut oil can support weight loss

#1 BOOSTS METABOLISM

Coconut oil is high in MCTs (medium chain triglycerides), which are fatty acids that are metabolized differently than most other fats, leading to beneficial effects on metabolism.

Several studies confirm that when humans replace the fats they are eating with MCT fats, they burn more calories.

Therefore, a calorie from coconut oil is NOT the same as a calorie from olive oil or butter (although these fats are perfectly healthy too).

#2 REDUCES APPETITE 

Many studies on MCTs show that compared to the same amount of calories from other fats, MCTs increase feelings of fullness and lead to a reduction in calorie intake.

So, coconut oil boosts fat burning (“calories out”) and it also reduces appetite (“calories in”).

#3 SHRINKS BELLY FAT

Eating coconut is particularly effective at reducing the harmful belly fat in the abdominal cavity, which is strongly associated with disease.

Studies also show that MCTs lead to weight loss, but the weight loss effects of coconut oil appear to be fairly mild, except for the abdominal fat.

Now give these delicious, coconut-rich protein balls a try! They’re AIP, Paleo & IBS friendly.

Coconut Matcha Protein Balls

INGREDIENTS: (app. 20 balls)
1 cup shredded coconut (unsweetened)
1/2 cup tiger nut flour (or almond flour if not following AIP)
4 tbsp PurePaleo Protein powder (vanilla)
2 tsp matcha green tea
4 pitted dates (soaked for a few minutes)
1/4 cup coconut oil (melted)
1/2 cup coconut butter/manna (melted)
1/2 tsp vanilla extract

INSTRUCTIONS:

1. Add all ingredients into a food processor and process until ingredients start to stick together. If mixture is too dry, add 1 tsp of coconut butter or oil at a time. If mixture is too wet, add 1 tsp of tiger nut flour (or almond flour) at a time.

2. Scoop out mixture with a tablespoon, press firmly together then roll into balls.

3. Enjoy right away or store in an airtight container for later.

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Easy Baked Drumsticks (Low-Carb, IBS Friendly, Paleo)

Easy Baked Drumsticks (Low-Carb, IBS Friendly, Paleo)

DID YOU KNOW? Dark meat contains more nutrients than white meat.

Because white meat has about half the saturated fat of dark meat, it has been considered the “healthier” alternative.

BUT while white meat is largely a protein delivery system, dark meat contains not only a high source of protein, but nutrients too.

Dark meat is far richer in minerals such as iron, zinc and selenium, as well as vitamins A, K, and the B complex — B1 (thiamine), B2 (riboflavin), B3 (niacin) B6, B9 (folate) and B12 (cobalamin).

In addition, dark meat is high in taurine – a nutrient known to aid in anti-inflammation, blood pressure regulation, healthy nerve function, the production of bile acid, which breaks down fat, and other important functions.

Consider replacing some of your white meat chicken dishes with some dark meat chicken dishes. Try my Easy Baked Drumsticks or if you’re craving wings, give my Simple Salt & Pepper Chicken Wings a try!

Easy Baked Chicken Drumsticks

INGREDIENTS: (serves 2-3)
2 lbs chicken drumsticks
1 tbsp avocado oil (Costco carries this oil at a GREAT price)
1 tsp. dried parsley
1/2 tsp. onion powder
1 tsp. sea salt
1/2 tsp. freshly ground pepper

INSTRUCTIONS:

1. Toss chicken drums and oil in a bowl.
2. Add all spices and coat drums in seasoning.
3. Place on baking dish and bake at 425 F for 45-50 minutes.

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Wild Salmon with Pesto (Dairy Free, Keto)

Wild Salmon with Pesto (Dairy Free, Keto)

DID YOU KNOW? Wild salmon is high in Vitamin D.

On average, wild-caught salmon contains 988 IU of vitamin D per 3.5-ounce or 165% of the RDI. Some studies have found even higher levels in wild salmon — up to 1,300 IU per serving!

Up to 50% of the world’s population may not get enough sun causing many people to be deficient in vitamin D. This is partly because people spend more time indoors, wear sunblock outside and eat a Western diet low in good sources of this vitamin.

Vitamin D deficiency is linked to everything from skin problems to weight gain to autoimmune disease to cancer and heart disease.

This stresses the need for all of us to get plenty of sun exposure, and supplement or eat vitamin D-rich foods, such as wild salmon, on a regular basis.

Give my Wild Salmon with Pesto recipe a try. Some great sides to pair with this dish are Cauliflower “Rice”, Sauteed Garlic Chard or Arugula Salad.

Wild Salmon with Pesto

INGREDIENTS: (serves 2-3)
1 lb wild sockeye salmon fillet
3 tbsp. Dairy Free Pesto
Sea salt to taste

INSTRUCTIONS:

1. Preheat oven to 425.

2. Wash and pat dry salmon with a paper towel. Place on a baking sheet lined with parchment paper and sprinkle with sea salt.

3. Bake salmon for 10-minutes then remove from oven, spread pesto onto salmon fillet and bake for 5 more minutes. Remove from oven and serve.

Lemon Chia Seed Pudding

Lemon Chia Seed Pudding

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 protein-rich chia seeds into your diet, I highly recommend chia seed pudding. It makes for a great snack or dessert!

Lemon Chia Seed Pudding

INGREDIENTS: (serves 2-3)
2 cups almond or coconut milk (unsweetened)
6 tbsp. chia seeds
3-4 drops lemon essential oil (food-grade) or 1 tsp. lemon extract
2 tsp. honey
Coconut flakes (optional topping – 1 tsp./serving)

Get 24% off all Young Living essential oils (including food-grade oils) here.

INSTRUCTIONS:

1. Whisk all ingredients in a bowl until well combined.

2. Store in a glass container or jar in the fridge. Let sit for a minimum of 1-hr before consuming. The longer you let the chia seeds soak the more delicious this pudding becomes (I like to soak them overnight).

3. Sprinkle with coconut flakes and enjoy!

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Love this recipe? Then you’ll be sure to love my Chocolate Chia Seed Pudding too! Give it a try.