nutrient dense blueberry smoothie

nutrient dense blueberry smoothie
dried rose petals
nutrient dense blueberry smoothie
nutrient dense blueberry smoothie

So here’s a funny thing. As is the case with many foods, I tried my very first blueberry when I was close to 15. Not because I didn’t like them, but because I had never heard of them. Other than strawberries, I don’t recall having access to many berries growing up.

I was rather suspicious the first time my then step-sister insisted I try them. They reminded me of something poisonous so I passed the first few times they were offered. I don’t easily crack under pressure but eventually curiosity got the best of me and I decided to give them a shot.

And of course, it was love at first bite, okay, handful…no, bowlful. Without shame, I ate until I was stuffed. To this day that’s still the case. Blueberries probably rank as one of my favorite fruits next to cherries and watermelon. These three make me lose my mind and I will happily go into a fruit coma for them.

But in all seriousness, besides tasting wonderful, blueberries are packed with antioxidants and nutrients we could all use more of. And sure we are fortunate enough to be entering blueberry season, but it is awfully short and before we know it, it’s nothing but a memory. Though the great thing is, you can always (we are so very lucky) find organic frozen blueberries which have been picked at their peak.

And oh right, this post is about a nutrient dense smoothie. I wanted something that could be used as an actual meal, that would provide nutrients, give you energy and prevent sugar drops. So I kept this low in sugar but I promise you won’t miss it because the flavor makes up for it! Though if you’re trying to satisfy your sweet tooth, feel free to add 1-2 tsp of honey to the mix and a pinch of salt.

So here’s what goes into this smoothie: Nut milk of your choice, collagen, avocado, coconut oil, almond butter and frozen blueberries. A quick blend and you’ve got yourself a tasty nutrient dense blueberry smoothie to keep you full and satisfied for hours. If you wanted to, add the smoothie to a bowl and dress it up a bit with additional blueberries, chia seeds and toasted coconut flakes would match up perfectly.

nutrient dense smoothie
nutrient dense blueberry smoothie
smoothie lighter-6.jpg

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  • prep time: 5 minutes

  • blend: 1 minute

  • makes: 1-2 servings

Ingredients:

  • 1 cup frozen bluebrries

  • 1/2 rupe avocado

  • 1 tbsp cacao

  • 1 tbsp coconut oil

  • 1 tbsp almond butter

  • 1 scoop collagen (skip for vegan)

  • 1.5 cups almond, cashew or coconut milk


Equipment:

  • blender


Directions:

Combine all ingredients and blend well for one minute. Serve right away.

* For a more liquid consistency, add in 1/2 cup more nut milk.


Smoothies are a perfect way to start the day, but even better when they’re rich in nutrients, low in sugar and keep you full and satisfied for hours. Frozen blueberries are mixed with almond butter, coconut oil, cacao, cashew milk, collagen (skip if vegan), and avocado. #vegan #smoothie #breakfastsmoothie #nutrientdensesmoothie #blueberries #calmeats #nutrientdense #whole30 #paleo #breakfast #snack #whole30breakfast #whole30snack #paleobreakfast #paleosnack













cardamom pancakes with orange blossom water

white flowers
flowers in hand
cardamom pancakes with orange blossom water
cardamom pancakes with orange blossom water
cardamom pancakes with orange blossom water

Every once in a while, life throws us the most unexpected and marvelous things, maybe even life changing. Okay, okay perhaps not life changing but certainly unexpected and most definitely marvelous. I speak of none other than orange blossom water.

I first read about orange blossom water in Mimi Thorisson’s books A Kitchen In France and French Country Cooking. At first glance it hardly impressed me but over time I kept going back to those pages, intrigued by the role of this mysterious water in sweet dishes. What could be so impressive about it? Of course I imagined it would simply be orange flavor which is fine but I certainly wouldn’t attach the adjective unexpected to it.

So this orange blossom water sat in my Amazon cart for some time until I decided that I had nothing to lose and would just order it and see if I’d ever use it. Well, the moment it arrived and I unscrewed the cap, put a bit on my finger and dabbed it behind my ears and wrists and just sat with the scent for a while.

It was unlike anything I had smelled before - sweet, warm, deeply intense. I knew that I would this smell and flavor in my life often. And so it occurred to me - I would add it to paleo pancakes, which I eat every day. And to go along with the orange blossom water, another ingredient that’s deserving of praise and that’s cardamom.

And so these cardamom pancakes with orange blossom water have been my staple morning companions for the last 2 months. Truth be told, I’m not adventurous when it comes to breakfast. I know what I like and I stick with it so when I find something new, I’m usually ecstatic. And since I prefer sweet to savory in the morning, these pancakes topped with almond butter, a pinch of salt, drizzle of honey and chia seeds, became a perfect match for my morning coffee. I look forward to breakfast every morning.

I like making a big batch of pancakes and storing them in the refrigerator all week. All they need is just a minute in the micro, if you like them warm. If you’re not a micro person, toaster oven will work just fine to warm them through.

cardamom pancakes with orange blossom water
cardamom pancakes with orange blossom water
cardamom pancakes with orange blossom water
cardamom pancakes with orange blossom water
cardamom pancakes with orange blossom water
cardamom pancakes with orange blossom water

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cardamom pancakes with orange blossom water

  • prep time: 5 minutes

  • cooking time: 20-25 minutes

  • makes: 12-15 pancakes

Ingredients:

Equipment:

  • large mixing bowl

  • large cast iron or non-stick skillet

Directions:

Combine all ingredients in large mixing bowl and whisk well. Let batter sit for 5 minutes.

Preheat skillet on medium heat and add a little bit of coconut oil. Add roughly a 1/4 cup of batter to skillet (I can usually fit 3 pancakes at once) and cook until pancakes start to bubble (about 1-2 minutes), then flip and repeat. Continue with the rest of the batter.

Serve with suggestions: peanut or almond butter and honey or keep it classic with just maple syrup.

Pancakes can be stored in the refrigerator for up to a week and reheated as needed. (I do 1 minute in micro for 3 of them)


If you want to take your paleo pancakes to a new level, try adding cardamom and orange blossom water to them! The combination is incredibly flavorful, creating a delicious unexpected pancake. Try it for yourself! #paleopancakes #paleobreakfast #paleo #glutenfreepancakes #grainfreepancakes #glutenfreebreakfast #glutenfree #grainfreepancakes #grainfree #vegetarian #breakfast #brunch #orangeblossomwater #orangeflowerwater #calmeats




asparagus sausage scramble with egg

asparagus
red onion, asparagus, scallions
tray with mixed vegetables
asparagus sausage scramble with egg

Perhaps I’m getting ahead of myself here, considering that we’re only a few days into spring, but I can’t help but already celebrate asparagus season. I’ve had a fascination with asparagus since first discovering this green beauty upon moving to the States.

Asparagus feels memorable every time it ends up on my plate. Despite its year long availability, it is a pricier vegetable and I reserve it for special meals. But in spring, when the farmers markets explode with the green spears, I take full advantage and gorge on it.

Even though asparagus at first glance seems robust and sturdy, it can easily be wrecked in the cooking process. It needs to merely kiss the heat for a few minutes in order to come into its full, glorious potential. I guess I never really thought about vegetables making out with heat but okay…I guess this is where we are now.

But let’s get back to today’s recipe. I wanted a versatile enough dish that could easily make for a simple breakfast lunch or dinner. I also wanted it allergy friendly and first and foremost, tasty, with earthy yet bright flavors to celebrate all that spring has to offer.

Red onion and sausage create a flavorful base and are tossed with cauliflower rice, sweet bell pepper and asparagus. Ginger and coconut aminos, add depth and the whole thing is finished with some bright lemon zest. Now, you could certainly stop there, but if you want to take it a step further, you could add an an over-easy egg and take this dish to another level.

asparagus sausage scramble with egg
asparagus sausage scramble with egg
asparagus sausage scramble with egg

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asparagus sausage scramble with egg

  • prep time: 5 minutes

  • cooking time: 25

  • makes: 4 servings


Ingredients:

  • 1 tbsp olive or avocado oil

  • 2 sweet Italian sausage links, casings removed

  • 1/2 red onion, chopped

  • 1lb asparagus, trimmed and cut into 2” pieces

  • 1 yellow, red or orange bell pepper, chopped

  • 4 cups cooked cauliflower rice (follow package instructions) or make your own here

  • 1 tbsp coconut aminos

  • 1” knob grated ginger

  • zest of 1/2 lemon

  • 1/2 tsp salt

  • 1/4 tsp freshly ground pepper

  • 4 eggs

  • optional: 1 green onion sliced, green parts only


Equipment:

  • large cast iron or heavy bottom skilled

  • medium frying pan


Directions:

Heat cast iron skilled over medium heat. Add oil and sausage. Cook sausage breaking it up with a wooden spoon until it’s cooked through - about 10 minutes. Remove sausage and set aside.

In the same pan, if needed, add a little more oil, onion and a pinch of salt. Cook onion stirring regularly for 5 minutes until translucent. Add bell pepper and asparagus and cook for another 5 minutes until vegetables have softened a little.

Return sausage to pan, add cauliflower rice, sausage, grated ginger, coconut aminos, salt, pepper and lemon zest. Cook for 5 more minutes, stirring occasionally, until all ingredients have combined.

In a separate pan, cook eggs to your preference and serve along with asparagus scramble.

Optional, top with green onion and serve right away.


A 30 minute recipe that can make for a simple breakfast, lunch or dinner. A delicious combination of asparagus, red onion, sausage and cauliflower rice are tossed together with ginger and coconut aminos to create this speedy dish. It’s low carb, paleo, gluten free and whole 30 too. #paleodinner #30minuterecipes #whole30dinner #glutenfreedinner #quickmeals #glutenfree #dairyfree #whole30 #calmeats #paleo #realfoodrecipes #cleaneatingrecipes #speedydinner

how to cook a perfect soft boiled egg

soft boiled eggs with radish and avocado
soft boiled eggs with watermelon radish, avocado and greens
soft boiled egg and watermelon radish

The window was slightly ajar letting out some of the steam that had built up in the small kitchen. My grandmother feverishly stirring what looked like an absurdly large pot while chattering about the neighbors. I sat at the kitchen table staring out the 7th story window, daydreaming and patiently waiting with my piece of fresh, crusty bread. Six minutes is a long time for a kid.

I turned back to the scene behind me. My grandfather’s towel wrapped hand, swiftly maneuvering past my grandma with the boiling pot; some sort of bickering exchanged. Cold water running, I waited; stomach growling. I knew the routine. It was predictable, timed and always perfect.

As he cracked the top open, I could see the orange glow against the white. It was a magical sight. A pinch of salt, a dash of pepper. A beautifully cooked soft boiled egg. It was the perfect egg for dipping my bread in it first, then scooping out the white with the spoon. A few pieces of hard, aged salami, tea and breakfast was complete.

Something as simple as eating an egg, when done slowly, with intention, can become nearly ceremonious. There was an utter delight in having this carefully cooked egg before me that took just minutes to make. I’m not certain I appreciated it as a 7 year old, but the memory is deeply ingrained and I look back on it with fondness.

I hesitated writing this blog post because it seemed a little silly at first…everyone knows how to cook a soft boiled egg, right? But after posting an image on my Instagram feed about cooking the perfect soft boiled egg and receiving questions about the technique, I thought maybe not. So a single egg is getting its own blog post. After all, the egg is a coveted food around these parts. So let’s jump right in to the method of cooking the perfect soft boiled egg.

soft boiled egg and watermelon radish
soft boiled egg and watermelon radish

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how to cook the perfectly soft boiled egg

  • prep time: 1 minute

  • cooking time: 6 minutes

  • makes: 2 soft boiled eggs

Ingredients:

  • 2 organic eggs

  • salt and pepper to taste

  • 4 cups of water

Equipment:

  • small sauce pan

  • timer

Directions:

Add 4 cups water to small pot. Bring to a boil.

Reduce heat to a simmer and gently place eggs in water without bouncing them. Return heat to boil, cover with lid and set your timer for 6 minutes.

After 6 minutes, dump out water and run eggs under cold water for 1 minute.

You can crack the top or peel the whole egg and serve right away with salt and pepper

*Bonus: To cook a perfect hard boiled egg, follow the same steps for boiling water, reducing heat but just add eggs and boil with lid on for 13 minutes. Rinse under cold water for 1 minute and peel.


If you’re looking to make the perfect soft boiled egg, you’ve come to the right place. In this post you’ll find out exactly how to cook the perfect, gooey, delicious soft boiled egg that will be perfect every single time. #softboiledegg #egg #howtocookeggs #boiledegg #paleo #whole30 #glutenfree #recipe #calmeats #grainfree #dairyfree #realfoodrecipes

paleo granola

walnuts, pecans, almonds, coconut flakes, cashews, pumpkin seeds
walnuts, pecans, almonds, coconut flakes, cashews, pumpkin seeds
walnuts, pecans, almonds, coconut flakes, cashews, pumpkin seeds
walnuts, pecans, almonds, coconut flakes, cashews, pumpkin seeds

When I first changed the way I eat in March of last year, it was mostly gluten and dairy free. While I noticed a significant improvement, grains still bothered me, particularly oats. That was pretty bad news for someone who ate oatmeal every day of her life for about 15 years and indulged in granola on a regular basis.

And yes, I tried the certified gluten free kind but without success. So I finally had to break it off and kiss oats good bye for good. No more oatmeal, no more granola. I was pretty bummed about it but there was hope. Enter paleo granola. I know, how can it be?? But it's true, you can make granola without oats and have it be magnificent.

This granola requires mostly nuts and also coconut...which is a nut. Is it a nut? I think it's a fruit or a nut...no a seed...Who cares? It's freaking amazing! Anyway, back to nuts. If you don't like nuts, this recipe is probably not for you, but it you do, this is pretty much a nut-coconut orgy. 

If you eat a mostly paleo diet, nuts will quickly become a go to snack and something that you will always have in your house…bag, desk, car…you get the idea. So for this granola, I had to make minimal effort to round up what I needed. Walnuts, almonds, pumpkin seeds, cashews and pecans are tossed with coconut oil, honey, vanilla, cinnamon and coconut flakes. The combination is sensational. You can’t go wrong with this one.

It makes a fantastic snack, though one that may disappear rather quickly. I tried it with cashew milk for breakfast as well and it is spectacular. So whether you're in the mood for a snack or breakfast, this has you covered. I try and keep the sweetness subtle so if you like it a little sweeter, you can always add more honey. 

So let's get to this nutty deliciousness. 

walnuts, pecans, almonds, coconut flakes, cashews, pumpkin seeds
walnuts, pecans, almonds, coconut flakes, cashews, pumpkin seeds with jar
walnuts, pecans, almonds, coconut flakes, cashews, pumpkin seeds

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paleo granola

  • prep time: 5 minutes

  • roasting time: 8-10 minutes

  • makes: 4-6 servings

Ingredients

  • 1 1/2 cups unsweetened flaked coconut

  • 1/2 cup raw walnuts

  • 1/2 cup raw almonds

  • 1/2 cup raw cashews

  • 1/2 cup raw pecans

  • 1/4 cup raw pumpkin seeds

  • 2 tbsp coconut oil

  • 2 tbsp raw honey

  • 1/2 tsp cinnamon

  • 1 tsp vanilla

  • small pinch of salt

Equipment

  • medium sauce pan

  • baking sheet

  • parchment paper

Directions:

Preheat oven to 350 degrees. 

Over medium low heat, melt coconut oil or butter, honey, cinnamon, vanilla, salt in sauce pan and stir to combine. Next add the rest of ingredients and mix well. 

Line baking sheet with parchment paper and spread mixture in an even layer with spatula and bake for 8-10 minutes, tossing once halfway. 

When finished, let cool and enjoy.