Category Archives: Paleo


Happy Valentine’s Day!!

So maybe Valentine’s Day is just a holiday made up by Hallmark and Tiffany’s to get you to shell out dough in February because Christmas has passed and they need another surge of cash. And yes, it’s overrated. But just the way there is mother’s day and father’s day where one day a year is alloted for you to remember to appreciate someone, there’s good old Vday. So tell someone you care about that you love them today – whether it’s your doorman, your sister, your dog, or your significant other.

Since I know that everywhere I look today I will be faced with the gross heart-shaped candy crap that litters the aisles of Walgreens, I wanted to make something so decadent that I wouldn’t even want to try it. Enter Primal-Palate. If you ever want decadence or “omg-this-can’t-be-paleo-it’s-so-good” go to their website. I made their chocolate & rasperry pot-de-creme and it is DIVINE. They are currently chilling in the fridge ready for me to devour, and you better believe I licked the food processor clean it was that good!


Primal Palate’s Raspberry & Chocolate Pots de creme:
Ingredients :

6 oz dark chocolate cut into bits ( I used Sharfen Berger 70%)
1 cup coconut milk
1 tsp vanilla
2 eggs

Fill food processor with all ingredients but coconut milk. Don’t blend yet. Boil coconut milk in a small saucepan until it starts to steam, but before it bubbles. Add to food processor and blend everything together. AMAZING. I made mine served with raspberries on the bottom of my little dishes and one on top to garnish.

I was then so amazed I made a second batch but this time with COCONUT.

For this one I used unsweetened dark chocolate, so I added 1/2 tsp of amber honey and 1 tsp coconut butter to the ingredient mix above before blending. Sprinkle the bottom of your little dishes or jars with coconut flakes, pour the melted chocolate on top, and garnish with a raspberry to make it look fancy! I put mine in these cute little jars so I can take them to work with me. Genius I know!


I’m also a big believer that Valentine’s day is a fun excuse to do things that are out of the ordinary or a tad bit special. Every time I cook fish, I feel way more extraordinary than other meats. So make this dish – it actually takes no time at all and looks way fancier than it really is. Plus, it’s pink!


Crab Cakes, Oregano Salmon & Carrot Souffle!

Olive Oil & Oregano Salmon :

Ingredients : 2 wild-caught Sockeye Salmon filets

Marinade :

2 tbsp extra virgin olive oil
1 tsp basil
1 tsp fresh oregano, chopped finely
1 lemon, juiced
3 garlic cloves, minced
Salt & pepper to taste.

Combine these in a small jar. Shake well to mix together. Put salmon filets in a ziploc, pour marinade over top, seal the bag and then shake around. Let the ziploc sit and marinate in your fridge for at least an hour.

Once time has passed, remove your filet from the fridge and pre-heat your oven to 400 F. Put each filet in an individual small square of tin foil, pour half the marinade over top each filet and seal the foil. Place both foiled- salmons on a glass baking dish and bake in the oven for 20 minutes, or until the salmon flakes with a fork. Serve with extra lemon squeezed on top.

Carrot Souffle ( again taken from Primal- Palate).

This looks way fancier than it is to make! And it does NOT need any sweetener, it tastes like dessert on its own!

They explain the direction way better than I can , so go here for Carrot Souffle 
I seem to have a good theme going for my day so far. I bought some cool street art :


Then I watched some coworkers share a milkshake ( Precious)


And I am stoked to spend my Valentines’ Day night at my Crossfit Box with some pretty cool people to do a partner’s WOD.

Still haven’t gotten that special someone a gift? READ THIS article in Forbes before you buy anything and learn how to NOT SCREW UP GIFT GIVING. My old roommate Justine knows what’s up. ( and I may or may not have been the one who received a dish brush as a v-day gift once…)

Do me a favour and tell someone you care about that you LOVE them today. No matter who you are, or how many times your mom can tell you that, it’s always good to hear that someone appreciates you. So don’t be too cool for love just cause you’re single. Happy Valentine’s Day!


Who says Paleo isn’t fun?

So the #1 thing I get from people ( outside of my beautiful, sheltered halo of my Crossfit box) when I tell them I eat paleo is the question :

” wait ….. so you don’t eat _____ ? ” or “That doesn’t sound like much fun”

I made this Chocolate pudding last night and I felt like I was eating the delicious but may-one-day-kill-you-because-it’s-full-of-preservatives Snack Pack pudding cups I ate as a kid. It’s that good. I love when I make a paleo treat that tastes too good that I’m convinced it has to have something not good for me in it. THIS RECIPE IS IT! Be prepared to be in heaven.

But warning : If you are not a fan of super dark chocolate ( like 70% or more) or super rich chocolate desserts, this may not be for you. If you prefer milk chocolate, I suggest adding some coconut milk before blending, or increasing the honey ratio to sweeten it up.

Chocolate Paleo Pudding

Dream Worthy

Ingredients :

( Yields 2-3 servings. It’s very rich so you don’t need much)

  • 2 ripe avocados
  • 1/2 cup cocoa powder
  • 1/2 cup honey ( I use Amber honey – so good!)
  • 2 heaping tbsp coconut oil
  • 1 teaspoon vanilla extract
  • 1 tsp coconut butter

Directions :
Get out your food processor. First blend the avocado, the coconut oil, and the cocoa powder for about a minute, until very well mixed and no loose powder is left on the sides. You might need to pulse the buttons. Then add half the honey and the vanilla. Blend well again. Add the remaining honey and the coconut butter. Blend. I find that was the best order to do things in.

Serve with coconut flakes or fruit on top. Eat with spoon, be in heaven!


Nuts for nuts

Ready for a little nutrition talk? This post might as well have a giant TWSS label attached to it, so go ahead and giggle.

In the last week or so I feel as though EVERYONE in the paleo community is talking about nuts. And how we shouldn’t eat too many. ( seriously. Click here. And here. And here. And obviously we know Mark’s point of view on the subject)

Viewpoints on the subject differ slightly, and mostly go into in-depth scientific reasoning.

In 250 words or less, here’s why massive quantities of nuts are frowned upon:

“Nuts are high in fat – particularly, dense in Omega-6 and low in Omega-3s. For optimal body function, we want both omegas, but at a 2:1 ratio of 6s to 3s. Almost all nuts have too high of a ratio of Omega 6s- 3s”.

So if you eat Paleo I probably just broke your heart, because if you’re like me those are a pretty consistent snack in your day to day. Yes, I don’t feel good if I eat too many. Yes, if I was trying to lose weight I would not eat them as frequently as I do. So what’s the deal?

Basically, while nuts aren’t the most superior food choice due to this high ratio -the overall nutrient benefit of nuts far outweighs the negatives of a high Omega 6 to Omega 3 ratio…. at least in small moderations. ( that’s a new one! is anything good for you in large quantities? )

So basically I just inundated you with links and information… all to tell you that it’s HARD to find a paleo treat recipe without nuts. Despite above reasoning. So i present you with NUT-FREE Paleo Apple-coconut Cakes. ( so if you’re like me and went on a little nut binge this week you can feel better) But be warned : these are addicting!

Coconut- Apple Cakes ( Nut & sweetener free!)

Coconut & Apple = heaven

Ingredients: ( yields 12 cakes)

  • 1/2 cup coconut flour
  • 6 eggs
  • 1/4 cup coconut oil ( a little less than 1/4)
  • 1 ripe banana
  • 1 apple
  • 1/4 tsp baking soda
  • 1 tbsp vanilla extract
  • 1 tsp cinammon
  • 1 cup unbleached coconut flakes
  • 2 tbsp melted coconut butter


Pre-heat oven to 375 F. Mash a banana in a large mixing bowl, shred the apple in food processor and add to the bowl. Then mix with the eggs, coconut flour, baking soda and coconut oil. Once mixed well by hand, add in vanilla and cinnamon. Melt your coconut butter separately ( microwave for 30 seconds works well) and add to mix but be sure to add half of it, then mix, and add the rest or you will be left with one giant chunk in one small area.

Taste test it. If it’s a little dry, add a splash of coconut milk or a splash of coconut oil.
Transfer mix to muffin pans, sprinkle coconut flakes on top and bake for 22 minutes. They will be done when the fork comes out clean.

Take them out of the oven and let the cakes cool for at least 5-10 minutes. THIS IS THE HARDEST PART! You will not want to wait. But please do, or you will burn off the top part of your mouth. That may or may not have happened to me. No I’m not sorry. And yes it was worth it.

Once the cakes have cooled, spread each cake with a dab of melted coconut butter.

Still craving some nuts? Head over to Juli and make your own nut butter. Then SPREAD IT ON THESE MUFFINS. I am salivating just thinking about it. You can thank me later 🙂

* Tricks of the Trade * : I have done a lot of Paleo baking and finally seem to figure out the ratios to a successful cake/ muffin. Use less flour, more eggs and a fat source ( coconut oil, grassfed butter, coconut milk) for moist cakes that stay together! I also find the addition of a banana is CRUCIAL because I do not need any honey or maple syrup to sweeten it. Without the banana, you will need double the added sugars to compensate.

Look at those runny yolks!

Baked Eggs Version 2.0

Baked Eggs are back!! But this time they are revamped with more protein and more veggies!

Ingredients : ( made this for the week)

1.5 muffin pans ( yielded 16)

16 eggs

2 tablespoons coconut oil

2 medium sweet potatoes, grated ( I just chopped mine in the food processor)

4 garlic cloves, finely minced

2 cups baby spinach leaves

3 Applegate Chicken Apple Sausage

2 zucchinis

1 Red bell pepper

1/2 teaspoon smoked paprika

1/4 tsp cayenne pepper

Sea salt and black pepper to taste

Directions :

Preheat your oven to 350. Get out your muffin pan and grease lightly with coconut oil or olive oil. Grate your sweet potato first, take it out, then grate your zucchini and bell pepper in the food processor.

You will need 2 pans. One small one to start browning your sausage.

Then get out another larger pan and heat the coconut oil, and saute the grated sweet potatoes for about 4 minutes. Add the minced garlic to the potatoes and cook for another 2 min. Add the zucchini and bell pepper, and saute for a few more minutes. Add the spinach last along with the paprika, cayenne, sea salt and pepper to the vegetables, mix well, and cook until everything is soft and spinach is wilted.

Once sausage is browned, set aside to cool. Potatoes & veggies should still be cooking. Once cooled, chop sausage finely in food processor. Then, add to veggie mixture just as it’s about to be finished cooking and mix well. Then, finally divide the mixture evenly into the bottoms of your muffin pan holes.

Carefully crack one egg on top of the veggie/ sausage mixture into each muffin hole. Cook the eggs for about 18-20 minutes, or until the eggs whites are set but the egg is still a little bit “jiggly” and the yolks are not fully cooked. Scoop the eggs carefully out of the muffin holes and serve.
Most of mine didn’t stay together and i think it is because I didn’t finely chop everything in small enough pieces. So use that food processor!!!

Eat & enjoy. These make a full, balanced meal. I love mine with avocado and hot sauce. Good luck stopping at just 1… or 2..