Tag Archives: whole30

  1. Grilled Spicy Shrimp and Veggie Skewers with Pineapple Turmeric Salsa {gluten-free, paleo, Whole30, keto}

    Ready in no-time, these Grilled Spicy Shrimp and Veggie Skewers are fast, simple, and so crazy-flavorful. Turmeric adds a boost of health benefits and flavor depth to both the marinade and the Pineapple Turmeric Salsa served on the side. This recipe is gluten-free, paleo, whole30 and keto compliant. 

    This post and recipe were created in partnership with MegaFood®. I am proud to work with brands that care about the health of its consumers and the planet. As always, all opinions, ideas and text are my own. Thanks for supporting the sponsors that allow me to create new and special content like this for Tasty Yummies.

    Grilled Spicy Shrimp and Veggie Skewers with Pineapple Turmeric Salsa {gluten-free, paleo, Whole30, keto}

    Grilled Spicy Shrimp and Veggie Skewers with Pineapple Turmeric Salsa {gluten-free, paleo, Whole30, keto}

    There’s something so special about the food of summer. At our house, we opt for lots of easy-to-make, all-encompassing meals that don’t require too many pots and pans or heating up the kitchen. But more, I LOVE celebrating all the vibrant colors and tastes of the season. And we are ALWAYS down for a grill-centric meal over here.

    By now you folks know I am all for getting in ample superfoods and supplements, be it classically in tablet or powder form, tossed into smoothies – I have some very important supplements that are part of my everyday routine, no excuses. That said, there is something I love so much more about foods and supplements working together in harmony. Often, there are other nutrients found in our foods that work symbiotically with these supplements and other nutrients to ensure the best chance for assimilation and absorption. 

    Grilled Spicy Shrimp and Veggie Skewers with Pineapple Turmeric Salsa {gluten-free, paleo, Whole30, keto}

    Grilled Spicy Shrimp and Veggie Skewers with Pineapple Turmeric Salsa {gluten-free, paleo, Whole30, keto}

    Turmeric is one of those foods/supplements that I don’t ever miss! I’m serious, I take it every day. I have personally seen improvements in the health of my joints and muscle recovery post-workout by consistently including turmeric in my diet over the past few years*. In fact, I can almost always feel a marked change if I miss even a single dose. It’s pretty wild. 

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  2. Omega-3 Fatty Acids – Understanding these Essential Fats

    Omega-3 Fatty Acids are essential and incredibly important for your body and brain. They are essential because they MUST be obtained through our diet. Read on for science-based health benefits of omega-3s, why they are so important and everything else you need to know.

    Understanding Omega-3s

    At this point, you know how I feel about fats and the importance of including quality fats in our diet. Today we are going to talk more specifically about essential fatty acids. The two most well-known polyunsaturated fats are omega-3s and omega-6s. Both are considered to be essential fatty acids, because our body needs them and we cannot produce them on our own. It is important that we get these essential fats from our food. The human body can create most of the types of fats it needs from other fats or raw materials, but for these essential fatty acids, this isn’t the case.

    Since we’ll be talking almost exclusively about omega-3s in this post, I do want to quickly first address about the “other” EFA. The essential fatty acid, linoleic acid (LA) is an inflammatory omega-6 fat. While that word “inflammatory” may sound bad to you,  this is your reminder (we’ve talked about it before), that inflammation is quite important in our body, as part of proper healing. For example, you whack your head and get a swollen goose egg, that little bump is just one example of inflammation and it’s actually quite important to the healing process, as the inflammation sends nutrients and blood flow to that area for it to heal. Adequate omega-6 fatty acids, make this inflammation possible. That said, an excess of omega-6 fatty acids, as you can imagine can promote chronic and excess inflammation, which we all know can promote a wide array of diseases.

    While both omega-3s and 6s are essential to the body, due to our modern diets that tend to effortlessly be abundant in omega-6 fats, most people are severely deficient in omega-3 fatty acids, so the ratio is severely imbalanced for many. Let’s talk about how we can fix that and why it’s important.

    Understanding EFAs and Why Omega-3 Is Most Coveted:

    The omega-3 fatty acids were first discovered in the early 1970’s when Danish physicians observed that Greenland Eskimos had an exceptionally low incidence of heart disease and arthritis despite the fact that they consumed a diet high in fat. These early studies established fish as a rich source of n-3 fatty acids.

    EFAs are the good fats necessary for hormone production and they are important for normal growth, especially of the blood vessels and nerves and to keep the skin and other tissues looking youthful and supple as a result of their lubricating quality. Omega-3 fats are an integral part of cell membranes throughout the body and affect the function of the cell receptors in these membranes. They provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. They also bind to receptors in cells that regulate genetic function. Likely due to these effects, omega-3 fats have been shown to help prevent heart disease and stroke, may help control lupus, eczema, and rheumatoid arthritis, and may play protective roles in cancer and other conditions. 1https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/

    In the typical America Diet it is far easier to get omega-6 EFAs (linoleic acid) than the omega-3 EFAs (alpha-linolenic acid). While omega-6 on it’s own from quality sources, isn’t a villain, for most people their excessive omega-6 consumption is coming from non-whole food sources like highly refined plant and seed oils (including corn, canola, safflower, sunflower and, soybean oils), which we already know to be toxic, food-like-substances we are best to avoid. These are the oils most typically found in restaurants, fast foods and other foods of convenience, like packaged, processed foods. Most folks are getting hit with omega-6 fatty acids from many places, while simultaneously not consuming enough omega-3 fatty acids. Other sources of omega-6 fats are grains, legumes, nuts, seeds, poultry (even the organically grown) and industrially raised meat. So it makes sense that adequate (if not far more than) levels of omega-3 fats are effortlessly consumed.

    • The human body does best with a ratio of omega-3 to omega-6 fats somewhere in the range or 1:1 to 1:4. Unfortunately most Americans are existing in a ratio upwards of around 1:20, and many have NO detectable level of omega-3 fats, at all.
    • Balancing this ratio takes special care to reduce the amount of highly-refined,  non-nutrient dense, omega-6 abundant foods in our diet (processed foods, fried foods, fast food, vegetable oils, etc) and consistently including more preformed omega-3 rich seafood (or algae).
    • For what it’s worth, grass-fed meat contains 5 times the omega-3 fats as conventionally raised meat and lower levels of omega 6 fats. 2https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2846864/ Grass fed beef’s ratio of of omega-3 to omega-6 is 1:1 where as the ratio in conventionally raised meat is more like 1:7.

    Slow Roasted Citrus Fennel King Salmon with Crispy Fried Lentils

    Omega-3 Fatty Acids are Important:

    • Omega-3 essential fatty acids reduce inflammation, promote cardiovascular health, protect your brain and help prevent metabolic syndrome and chronic diseases.  3https://www.ncbi.nlm.nih.gov/pubmed/23794360
    • The human brain is primarily made up of fat and it has a high requirement for DHA, a type of omega-3 fatty acid. Low DHA levels have been linked to low brain serotonin levels, which are connected to an increased tendency for depression and suicide. Several studies have established a correlation between low levels of omega-3 fatty acids and depression. High consumption of omega-3 FAs is typically associated with a lower incidence of depression, a decreased prevalence of age-related memory loss and a lower risk of developing Alzheimer’s disease 4Kalmijn S. Dietary fat intake and the risk of incident dementia in the Rotterdam Study. Annals of Neurology. 1997;42(5):776–82. doi: 10.1002/ana.410420514. [PubMed] [Cross Ref] 5Yehuda S, Rabinovtz S, Carasso RL, Mostofsky DI. Essential fatty acids preparation (SR-3) improves Alzheimer’s patient’s quality of life. International Journal of Neuroscience. 1996;87(3-4):141–9. doi: 10.3109/00207459609070833. [PubMed] [Cross Ref] 6Hibbeln JR. Fish oil consumption and major depression. The Lancet. 1998;351:1213. doi: 10.1016/S0140-6736(05)79168-6. (April 18 1998) [PubMed] [Cross Ref] 7Hibbeln JR, Salem N. Dietary polyunsaturated fatty acids and depression: when cholesterol does not satisfy. American Journal of Clinical Nutrition. 1995;62:1–9. [PubMed] 8Stoll AL. Omega 3 fatty acids in bipolar disorder. Archives of General Psychiatry. 1999;56 407-12-415-16. [PubMed] 9Calabrese JR, Rapport DJ, Shleton MD. Fish oils and bipolar disorder. Archives of General Psychiatry. 1999;56:413–4. doi: 10.1001/archpsyc.56.5.413. [PubMed] [Cross Ref] 10Laugharne JDE. Fatty acids and schizophrenia. Lipids. 1996;31:S163–S165. doi: 10.1007/BF02637070. [PubMed] [Cross Ref]
    • A lack of omega-3s can lead you to a higher risk of heart disease and chronic inflammation. Deficiency has also been linked to higher chances of dementia and alzheimers, ADD, arthritis, poor cognitive function and brain development, joint pain and more.

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    References   [ + ]

    1.https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/
    2.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2846864/
    3.https://www.ncbi.nlm.nih.gov/pubmed/23794360
    4.Kalmijn S. Dietary fat intake and the risk of incident dementia in the Rotterdam Study. Annals of Neurology. 1997;42(5):776–82. doi: 10.1002/ana.410420514. [PubMed] [Cross Ref]
    5.Yehuda S, Rabinovtz S, Carasso RL, Mostofsky DI. Essential fatty acids preparation (SR-3) improves Alzheimer’s patient’s quality of life. International Journal of Neuroscience. 1996;87(3-4):141–9. doi: 10.3109/00207459609070833. [PubMed] [Cross Ref]
    6.Hibbeln JR. Fish oil consumption and major depression. The Lancet. 1998;351:1213. doi: 10.1016/S0140-6736(05)79168-6. (April 18 1998) [PubMed] [Cross Ref]
    7.Hibbeln JR, Salem N. Dietary polyunsaturated fatty acids and depression: when cholesterol does not satisfy. American Journal of Clinical Nutrition. 1995;62:1–9. [PubMed]
    8.Stoll AL. Omega 3 fatty acids in bipolar disorder. Archives of General Psychiatry. 1999;56 407-12-415-16. [PubMed]
    9.Calabrese JR, Rapport DJ, Shleton MD. Fish oils and bipolar disorder. Archives of General Psychiatry. 1999;56:413–4. doi: 10.1001/archpsyc.56.5.413. [PubMed] [Cross Ref]
    10.Laugharne JDE. Fatty acids and schizophrenia. Lipids. 1996;31:S163–S165. doi: 10.1007/BF02637070. [PubMed] [Cross Ref]
  3. 15-Minute Paleo Taco Skillet Dinner

    This 15-Minute Paleo Taco Skillet Dinner is ready in just about 15 minutes and it’s loaded with quality protein, fibrous leafy greens and if you top it with avocado, you’ll get some bonus healthy fats. A perfect, low-carb, one pan meal to please all!

    Super Easy Taco Skillet {Gluten-free, Paleo & Whole 30-friendly}

    Super Easy Taco Skillet {Gluten-free, Paleo & Whole 30-friendly}

    I have been loving a good one-pan meal these days. Despite the, I am sure, blanket assumptions that when you don’t have kids, you have all the time in the world for meal planning, it can actually be quite hard, even still, in a child-free home. Without the forced structure and routines that comes with having little ones, we can often flail and have to just “make do”.

    I am not that great at planning ahead some weeks and I am often not that methodical with our meal planning, so there are always staples that we have around, so there are always those staple-inspired meals. You know the ones – they aren’t all that glamorous and they are more about the function than the fashion.

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  4. Paleo Buffalo Ranch Dressing {dairy-free, whole30, keto}

    Like my classic dairy-free ranch dressing, this Paleo Buffalo Ranch Dressing has turned into a bit of a staple around here. It’s creamy, rich and loaded with the flavors of classic Buffalo Chicken Wings, without the dairy or sketchy ingredients of most store-bought salad dressings. 

    Paleo Buffalo Ranch Dressing {dairy-free, whole30, keto}

    Paleo Buffalo Ranch Dressing {dairy-free, whole30, keto}

    At this point, we all know how I feel about Buffalo-style foods. After 30+ years in that city, it certainly left a mark on my heart, well, I suppose in this case, my palate. I’ve been in Southern California over 5 years now and I will ALWAYS have a large bottle of Frank’s Red Hot sauce in the fridge. Because when in doubt, make it Buffalo-style. I love a few dashes of that stuff on my scrambled eggs, on simple grilled meats and of course, on my Big F-in Salads.

    Paleo Buffalo Ranch Dressing {dairy-free, whole30, keto}

    This Paleo Buffalo Ranch Dressing adds the spicy flavor of classic Buffalo wings to classic ranch and it will add a kick to any boring salad, it’s a great dip for raw veggies, it’s perfect for roast potatoes or homemade french fries (your standard potato AND sweet potato) and I even love drizzling it over a big huge bowl of roasted veggies, like Brussel sprouts or broccoli.

    Paleo Buffalo Ranch Dressing {dairy-free, whole30, keto}

    Of course, if you are making some crispy Buffalo wings, (might I suggest Mark’s crispy grilled chicken wings) this Paleo Buffalo Ranch Dressing is the perfect compliment for even more flavor. I am not trying to tell you what to do, but definitely if you are making my Crispy Paleo Chicken Tenders, this Paleo Buffalo Ranch Dressing is an absolute must there, too.

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  5. Beef on Weck Salad with Horseradish Caraway Dressing {Paleo, Keto, Whole30}

    Beef on Weck Salad with Horseradish Caraway Dressing {Paleo, Keto, Whole30}. Classic fare from Buffalo, New York the Beef on Weck sandwich might be a regional food, but I think we need to change that. Taking the flavors of this Western New York favorite, I grew up with, I created a version I could eat, with greens and a delicious dressing – it brings all the flavors without the bread!

    Beef on Week Salad with Horseradish Caraway Dressing {Paleo, Keto, Whole30}

    Beef on Week Salad with Horseradish Caraway Dressing {Paleo, Keto, Whole30}

    If you’re from Buffalo, New York, than you will get this, right away!! Fully. The Beef on Weck Sandwich. If you aren’t from the City of Buffalo or have never visited Western New York, then let me tell you a little bit about this iconic almost totally unknown (outside of Buffalo) sandwich.

    It’s not like your usual French dip or really any other roast beef sandwich for that matter. Beef on Weck is slow roasted beef, hand-sliced thin, piled high on a Kimmelweck or a Kaiser roll – a hard roll that comes crowned with flakey sea salt and caraway seeds. To that the sandwich gets just a bit of jus (or it’s served on the side for dipping) and a little spicy horseradish, too. It’s the roll that sets this sandwich apart from the crowd.

    Beef on Week Salad with Horseradish Caraway Dressing {Paleo, Keto, Whole30}

    I realized on the most recent trip back home to see my family in Buffalo, so much of the local fare are foods I haven’t been able to eat for over 13 years now, being gluten-free. Buffalo isn’t exactly known for it’s health food fare. I actually come back home and I crave the home cooked Greek food I grew up on, while all the other former Buffalonians are loading up all the local eats like chicken wing and pizza, chicken finger subs, Mighty Taco and the like. But I always feel like I’m missing out a little, too, if I am being totally honest.

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  6. Lemon Tahini Dressing {Paleo, Vegan, Whole30, Keto}

    This Lemon Tahini Dressing is a kitchen staple food for us. It’s naturally paleo, vegan, keto, nut-free and Whole30-compliant, so it’s a really great option for entertaining. Creamy, flavorful and so quick to whip up it makes an amazing dressing, dip or sauce with just a few ingredients.

    Lemon Tahini Dressing {Paleo, Vegan, Whole30, Keto}

    Lemon Tahini Dressing {Paleo, Vegan, Whole30, Keto}

    If you haven’t sensed the theme, this year on Tasty Yummies, it’s been all about getting back to basics. Both with the foundations of cooking and in our health. I think both have gotten somewhat unnecessarily complicated. I find that having a solid base of pantry staples, meal prep and batch cooked recipes, sauces and dressings that you always have on hand –  this is key to being prepared and ready to take on the busy weeks with your health and well-being at the forefront. No excuses.

    Lemon Tahini Dressing {Paleo, Vegan, Whole30, Keto}

    I have been taking notice of the kinds of foods we make week in and week out, in our house. The uncomplicated, not-so-fancy, easy-to-make foods that keep us organized and feeling in control. We have several non-negotiables around here, top of that list, is always having a solid, super tasty, homemade, dressing on hand. Since we have Big F-ing Salads just about daily around here, having a tasty dressing already made and waiting, makes it even easier to make good choices.

    For us, it goes between Dad’s Greek Dressing, Homemade Dairy-free Ranch Dressing, 5-Minute Green Goddess Dressing and this tasty Lemon Tahini Dressing. This thick and rich dressing is one of my personal faves, because I will forever love a good creamy dressing, but definitely prefer to avoid dairy. Not only does this Lemon Tahini Dressing not have any dairy, but there’s no mayo or eggs, no nuts, just simple ingredients. Tahini is a paste made from toasted and ground sesame seeds. This dressing is paleo, vegan, keto, Whole30 compliant, nut-free, etc etc so it’s great for entertaining a crowd.

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  7. Sheet Pan Tandoori Chicken and Cauliflower {Paleo, Keto, Whole30}

    This Sheet Pan Tandoori Chicken and Cauliflower comes together in no time, it all gets cooked together at once on the sheet pan and you end up with a meal loaded up with traditional tandoori flavors, without a sink loaded up with dishes!

    Sheet Pan Tandoori Chicken and Cauliflower {Paleo, Keto, Whole30}

    Sheet Pan Tandoori Chicken and Cauliflower {Paleo, Keto, Whole30}

    I have become quite the fan of simple sheet pan meals for easy weeknight eats. Inclusive meals where everything you need for your meal on one pan. Cooked once, altogether. Minimal effort, inexpensive, hands-off, nutrient-rich meals are a must if I expect my nutrition clients to prioritize cooking and eating at home. I always want to make this as simple and approachable as possible, not just for my clients and all of you but honestly, for me as well. Easy is clutch.

    Here are a couple of my other favorite Sheet Pan Meals:

    Sheet Pan Roast Chicken and Veggies
    Sheet Pan Steak Fajitas
    Sheet Pan Baked Eggs
    Sheet Pan Crustless Quiche with Smoked Salmon and Goat Cheese

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  8. Kimchi Stew // Kimchee-jjigae {gluten-free, paleo}

    This Kimchi Stew (called Kimchee-jjigae) may have been inspired by our recent travels to Maui but this is a classic Korean dish that can easily be adapted to what’s in season near you and to your personal preferences. It’s hearty and warm, comforting and  one of the most-loved dishes of Korean cuisine.

    Kimchi Stew // Kimchi-jjigae {gluten-free, paleo}

    Kimchi Stew // Kimchi-jjigae {gluten-free, paleo}

    As we continue on Maui week, this next recipe may make it seem more like it’s Korean week around here, but this particular dish Kimchi stew aka Kimchee-jjigae was a standout for me from our time on Maui – I have made it countless times since our stay at the Fairmont Kea Lani Maui. Being at the resort was truly one of the most magical parts of our stay on Maui, for so many reasons.

    Because this trip to Maui was our anniversary trip after a very busy year, we both obviously really wanted to explore Maui and see all the sights,  and truly experience what we could, but we also really wanted to relax and kick back without feeling holed up in a vibeless hotel. We also didn’t want have to go out and stock a kitchen at an Air BnB to cook our own meals. We wanted to stay somewhere that had all the amenities for us to fully settle in, while still getting the full vibes of Maui.

     

    Staying at the Fairmont Kea Lani we were able to fully submerge ourselves in all things Maui, eat inspired cuisines, experience so many special moments and just truly enjoy our time on Maui. Eating at the Fairmont Kea Lani, probably my most favorite culinary experience was at . This is their award winning signature restaurant, which offers plantation-inspired cuisine featuring Hawaiian, Chinese, Filipino, Portuguese, Korean, and Japanese menu items.

    By utilizing the island’s fresh produce, meat and seafood, Executive Chef Tyler Pang gives these authentic recipes a farm-fresh, contemporary twist. Beyond an incredible meal to celebrate our anniversary, I also had the opportunity to spend time in the kitchen with Chef Pang and it was such an honor. I loved hearing about all the stories of plantation workers who came from around the world to work the sugarcane fields, back in the plantain days, bringing their families’ recipes over to the Islands, their cooking techniques and recipes . I enjoyed learning how many of these traditional foods and recipes shifted over time given the limited resources and having access most often only to the foods native to Hawaii, dependent also on the seasons. Recipes begin to morph and meld together from different cultures and become their own thing – a culinary evolution. These are the food stories that truly fill me up.

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  9. Spring Salad with Lemony Turmeric Yogurt Dressing {Paleo, Dairy-free, Whole30, Vegan}

    This Spring Salad features a vibrant Lemony Turmeric Yogurt Dressing that is creamy, tangy, fragrant and bright! It’s aromatic and complimentary to so many dishes, from grilled or roasted veggies, potatoes, crudite, or even chicken or fish – but it’s especially perfect with a seasonal salad with bright, spring veggies. 

    Lemony Turmeric Yogurt Dressing {Paleo, Dairy-free, Whole30, Vegan}

    Lemony Turmeric Yogurt Dressing {Paleo, Dairy-free, Whole30, Vegan}

    This gorgeous Spring Salad with Lemony Turmeric Yogurt Dressing features Silk Almondmilk Yogurt Alternative. A great option for those that have to eat dairy-free. In addition to being dairy-free and plant-based, Silk’s Almondmilk Yogurts are free from high-fructose corn syrup, artificial colors, flavors or preservatives are verified by the Non-GMO Project, they are responsibly produced and are free of gluten, casein, peanuts, egg and MSG. Now available in NEW Almondmilk 24oz tubs (Plain & Vanilla), if you wanna give it a try, grab a coupon for Silk’s Almondmilk Yogurt Alternative here. 

    Lemony Turmeric Yogurt Dressing {Paleo, Dairy-free, Whole30, Vegan}

    This beautiful, golden Lemony Turmeric Yogurt Dressing comes together in minutes using the blender. It’s rich, creamy, thick, tangy and vibrant and it can be used in so many other recipes, beyond your standard green salad. Try drizzling over roasted veggies like cauliflower, Brussels sprouts or bok choy or grilled eggplant or asparagus. It would also be lovely over chicken or fish or overtop your cauliflower rice.

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  10. Vanilla Bean Macadamia Cashew Keto Butter {Whole30, Paleo}

    This Macadamia Cashew Keto Butter takes homemade nut butters to a whole new level. It’s so tasty, it’s rich, super creamy and a nice change from the same ‘ol pantry staples almond butter or peanut butter. Ready in under 10 minutes, this nut butter doesn’t contain any sweeteners, it’s vegan, paleo, keto and Whole30-friendly plus it’s super versatile.

    Vanilla Bean Macadamia Cashew Keto Butter {dairy-free, whole30, paleo}

    Vanilla Bean Macadamia Cashew Keto Butter {dairy-free, whole30, paleo}

    By now you know my feelings about healthy fats and what a vital role they play in my every day and you also probably know about my love of homemade nut butters. ONE OF THE GREATEST THINGS EVER CREATED! (Sorry am I yelling?) To put it lightly. I love just a spoonful of straight-up almond butter, cashew butter and every now and again the ol’ classic – creamy peanut butter (one of my personal favorites). But give me smidge of any nut butter on a square of the darkest-ever dark chocolate and SWOON CITY.

    Vanilla Bean Macadamia Cashew Keto Butter {dairy-free, whole30, paleo}

    Vanilla Bean Macadamia Cashew Keto Butter {dairy-free, whole30, paleo}

    I love making nut butter at home and getting creative with the various flavors and blends, cinnamon and pumpkin spices, vanilla bean, you name it. But after I created this Vanilla Bean Macadamia Cashew Keto Butter concoction, I am not sure I will ever make another homemade nut butter again, I am OBSESSED.

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  11. Paleo Buffalo Chicken Salad {Gluten-free, Keto, Dairy-free, Whole30}

    All the flavors of classic Buffalo Chicken Wings that I grew up on get packed into this more healthful Paleo Buffalo Chicken Salad. This can easily be made ahead, it’s great for meal prepping for the week and it’s a perfect use for leftover chicken. Served in lettuce cups over a big salad, it’s a simple recipe bursting with flavor.

    Paleo Buffalo Chicken Salad // {Gluten-free, Keto, Dairy-free}

    Paleo Buffalo Chicken Salad // {Gluten-free, Keto, Dairy-free}

    After a week back home in Buffalo, New York with my family, it felt appropriate to share this recipe with you as I return home to California. My Paleo Buffalo Chicken Salad has become a bit of a staple food around our house. With making a big batch of shredded chicken each week for meal prep, I always save a bunch of the chicken specifically for this flavor-packed chicken salad.

    Making a batch of this salad fits into out meal prep plan, because we make a bunch at once to be eaten throughout the week. It’s a great make-ahead recipe, great for batch cooking and the perfect use for leftover chicken.

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  12. Instant Pot Carnitas w/ Slow Cooker Option {Paleo, Whole30, Keto}

    These Instant Pot Carnitas have become a bit of a favorite around here. Especially when we’re hosting guests but also just for meal prep for busy weeks. I love that this recipe is naturally gluten-free, paleo, Whole30, keto and AIP-friendly and yet still simple and tasty-enough to serve to anyone – no matter their preferences! You can serve your Instant Pot Carnitas in lettuce cups or your favorite tortillas, over a big veggie-loaded salad or cauliflower rice and go burrito bowl-style.

    Instant Pot Carnitas {Paleo, Whole30, Keto}

    Instant Pot Carnitas {Paleo, Whole30, Keto}

    I truly love recipes like this that are not only fuss-free while still being super impressive, but that also allow me to eat how I prefer while still serving my guests without any dietary restrictions, so they’ll never feel like I am pushing my “health-food” onto them. I don’t want my closest friends to decline dinner invites for fear of being served liver and sprouts! haha. It’s important to me to enjoy amazing meals with my family and friends, no matter how differently we all eat, I never want anyone to feel like like I am preachy or pushing my agenda on them. I just cook them the food that I know to be healthful and hopefully they see how simple it can be. A focus on real whole foods is truly just a solid baseline / foundation that would do everyone some good.

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  13. How-to Make the Perfect Leftovers Frittata. Great for Brunch or Meal Prep.

    If you don’t know, know you’ll know. The frittata is basically one of THE greatest foods. EVER. It’s so quick to make, easy, inexpensive, and it’s also the perfect vehicle for leftovers—not to mention that it’s equally delicious at breakfast, lunch, and dinner. My Leftovers Frittata is crazy versatile and highly customizable. With my formula and my tips and tricks, I can guarantee this will be a staple food in your house in no time. It’s as great for simple weekly meal prep as it is an impressive option when you host brunch.

    How-to Make the Perfect Leftovers Frittata. Great for Brunch or Meal Prep.

    How-to Make the Perfect Leftovers Frittata. Great for Brunch or Meal Prep.

    Frittatas are omelette meets crustless quiche made from eggs and any other ingredients and seasonings that you want to add. With all the possibilities on this Leftovers Frittata recipe, you’ll never ever get bored and with my easy method and simple tips, you’ll become a leftovers frittata pro in no time.

    The versatility of a leftovers frittata makes it a must for your weekly meal planning and meal prep. It can be eaten cold, room temperature or steamy warm and the possibilities for the add-ins are truly endless and you guys know how I feel about recipes that offer you tons of wiggle room to get creative and to make it work for you and your needs. I find when I make a weekend brunch frittata or even just the frittatas I make as meal prep for the week – they are always an amazing opportunity to do a little fridge clean-out and to use up some of those leftovers that have become stragglers.

    Listen though, we need to have a little talk. A poorly-made frittata is just a straight-up tragedy. We’ve all had a less-than-stellar frittata. You know the ones; spongey, flavorless, bland and dry. I want to make sure you avoid this horrible fate, because no one should ever have to endure this – I wouldn’t wish this on my worst enemy.

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  14. Hot and Sour Soup {Paleo, Gluten-free, Whole30, Keto}

    This comforting Hot and Sour Soup is a perfect, soothing and healing winter meal. Whether you are fighting off a bug or just looking to have a cozy and quick bowl. Ready in barely about 15-minutes, this soup is paleo, gluten-free, whole30 and keto / low-carb compliant with options for vegetarian and low FODMAP.

    Hot and Sour Soup {Paleo, Gluten-free, Whole30, Keto}

    Hot and Sour Soup {Paleo, Gluten-free, Whole30, Keto}

    Despite my efforts to fight off illness this winter, (dang there is just SO much going around) and despite taking on all of my holistic and natural approaches to protect and boost my immune function – earlier this month I got a cold! Booo.

    The good news is that all of my constant hard work caring for my immune system was not for nothing, it was a very quick and fairly benign little cold, thankfully. Shortest cold I have ever had, to be exact. A day and a half, really. After two days in the hot desert in Joshua Tree and Palm Springs and coming home immediately to teach a sunrise yoga class to 60 people, outside in 45ºF weather, barefoot in wet grass, in a tank top, I kinda put my body through the ringer and it finally hit it’s limit.  A little sniffly nose, a few sneezes and more than anything, a very fatigued body – that I could tell was fighting hard and I finally had to succumb to it. So, I allowed myself the time and space to just rest and relax and to fight off whatever it was working hard to keep at bay, 2 days of chillin’. I continued on my protocol of protecting my body, I took my elderberry syrup several times a day, zinc, vitamin C, oregano oil and all my other witchy remedies, and I was back to myself in no time. What a win. Truly.

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  15. 70+ Easy Low Carb Keto Dinner Recipes

    Keto Dinner Recipesketo recipes keto meals weeknight meals low carb recipes keto dinner recipes low carb dinner recipes

    For those of you venturing into the world of  low carb eating or the ketogenic diet, I want you to know that weeknight meals can be easy breezy and super simple. I’ve got you covered with a long list of easy low carb / keto dinner recipes perfect for your busy weeknights. So, grab your favorite low carb side dish like cauliflower rice, roasted veggies, greens, zucchini noodles or a big f*cking salad with your favorite homemade salad dressing. If you don’t eat low carb or keto, I can guarantee you’ll find something here, too. These recipes are simple to make, fuss-free, real food focused meals, perfect for everyone!

    70+ Easy Low Carb Keto Dinner Recipes

    Need some quick keto dinner recipes for easy weeknight meals? This amazing round up of low carb / keto recipes for weeknight meals will have you covered for many weeks to come, so you can spend less time cooking and more time enjoying your evenings. Bonus: everything is paleo-friendly, gluten-free and dairy-free friendly and most are Whole30.

    No matter how you approach your diet and eating, I think we can all agree the best meals are the ones that we actually enjoy to make and continue to come back to, time and time again. Truly some of my favorite dinner recipes, keto or not, are the simplest ones. One pot, or one pan, sheet pans, crock pots and instant pots, 5 ingredients or less, ready in under 30 minutes. I find easy weeknight meals to be fun to develop and create, but even more I love sharing these with all of you, especially because I love knowing that you are actually going to make them.

    Since I started the ketogenic diet in January 2017, I have been enjoying getting creative with my meals and discovering simpler ways to make delicious weeknight eats without all the fuss. I have also personally been seeing wonderful results, both in my health and my athletic performance and the cognitive effects have also been amazing. While I know the keto diet isn’t necessarily the catch-all answer or the proper dietary approach for ALL, I don’t believe there is ANY one diet is the perfect one-size-fits-all hat that will work for all –  I do know that I have been contacted by so many of you who you’ve found great success in this style of eating looking for more recipe ideas. So, I wanted to support those of you following a ketogenic diet and offer a robust resource for easy keto recipes for weeknight meals, for those that are eating a low carb diet.

    With a list of keto-friendly recipes from here on Tasty Yummies plus a bunch from some of my favorite bloggers around the web, we’ve got you covered.

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  16. Paleo Instant Pot Buffalo Chicken Soup {Keto, Whole30} w/ Stovetop and Slow Cooker Options

    Whether it’s for game day or just a random Thursday, this Paleo Instant Pot Buffalo Chicken Soup brings the classic flavors of Buffalo Chicken wings, in a cozy, comforting soup. Ready in no time in the Instant Pot, it can also be made in the slow cooker or on the stove top. It’s also Whole30 and Keto compliant.

    Instant Pot Buffalo Chicken Soup {Paleo, Keto}

    Paleo Instant Pot Buffalo Chicken Soup {Keto, Whole30}

    You guys know that my Buffalo roots run deep! I don’t mess around when it comes to Buffalo-inspired food, especially not Buffalo Chicken Food. See also: Buffalo Chicken Sweet Potato Sliders, Buffalo Style Loaded Sweet Potato Fries, Grilled Buffalo Wings, Buffalo Chicken Fingers! I told you, this love affair runs deep and I have no plans of ending things! Clearly, even after 5 years in Southern California – you can take the girl out of Buffalo, but you can’t take the Buffalo out of the girl.

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  17. Paleo Cincinnati Chili (w/ options for Instant Pot and Slow Cooker)

    Paleo Cincinnati Chili a classic American recipe that can be served up a variety of ways to please all. Paleo, primal, gluten-free, keto / low carb, whole30! Traditionally it gets served over spaghetti, with onions, cheese and beans, I offer all of the toppings as options to my guests but serve mine simply with the white onions. BOOM Paleo Cincinnati Chili, just like that. This is total comfort food, perfect for Super Bowl hangs or wintery weekend meals. I also include instructions for Instant Pot Pressure Cooker and a Slow Cooker if you’d prefer to make either of those ways.

    Paleo Cincinnati Chili (with Instant Pot and Slow Cooker options)

    Paleo Cincinnati Chili (with Instant Pot and Slow Cooker options)

    With a husband hailing from Louisville, Kentucky (not too far from Cincinnati) and several close friends here in Southern California with Cincinnati roots, this is a recipe I have perfected over many years. It’s now requested often here at our place – it’s become a bit of a staple when some of our friends come for dinner.

    I can still recall the first time I ever had Cincinnati Chili. It was 1988. Super Bowl XXIII. My dad always LOVED making food inspired by the teams in the final big game. Love some good themed food! The Bengals were playing the San Francisco 49ers. I honestly can’t recall exactly what he made that was SF-inspired. If my memory serves me, I think he we went with a Rice-A-Roni inspired dish. Cleary whatever it was it didn’t make nearly the impact that the Cincinnati Chili did. He made this chili and I remember loving it.

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  18. How-to Make Perfectly Roasted Vegetables {+ Video}

    How-to Make Perfectly Roasted Vegetables

    How-to Make Perfectly Roasted Vegetables

    How-to Make Perfectly Roasted Vegetables: Tips and Tricks

    Roasting vegetables is one of the simplest cooking techniques. With very little time and effort needed, you get richly flavored vegetables with a caramelized exterior and a really nice, tender bite.

    This time of year, roasted vegetables are on repeat around here. We, of course, have our most favorite go-to vegetables that we roast up super often, like broccoli and broccolini, cauliflower, Brussel sprouts and sweet potatoes, just to name a few, but the possibilities are truly endless. You can roast just about any vegetable, or any combination of vegetables — your imagination is the only limit, so I encourage your to experiment and have fun with different combinations of vegetables, seasonings and flavors.

    With my fool-proof approach for roasting vegetables, I give you everything you need to make perfectly roasted vegetables every time. You’ll be armed with the tips and tricks to master your roasting. No matter the veggie or the quantity. No recipe needed.

    I have some of my favorite vegetables called out by name and in the photos below, but remember, just about any vegetable can be roasted and honestly, go with my motto, if you’re not sure – ROAST IT! Worst thing that happens, it’s not your favorite! Best thing? You discover a new way to enjoy a favorite, in-season vegetable.

    Check Out My Instructions on How-to Make Perfectly Roasted Vegetables. Every Time.

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  19. Wilted Kale Salad with Warm Mustard Shallot Vinaigrette and Spicy Butternut Squash Croutons

    This Wilted Kale Salad with Warm Mustard Shallot Vinaigrette and Spicy Butternut Squash Croutons is winter’s answer to a green salad! Loaded with nutrients and pops of color and SO much taste it’s dreamy as a side or plop your favorite protein on top and make it a meal. The squash croutons? Sure I know they aren’t croutons, but with a little finesse we get a subtle crisp to them that are better than any boring ‘ol bread crouton.

    Wilted Kale Salad with Warm Mustard Shallot Vinaigrette and Spicy Butternut Squash

    It’s winter and salads often become a distant memory for many. I get it, cold, crispy raw salads just aren’t that appealing to me either, when there’s a chill in the air. I crave warming, comforting and cozy. But, I have made a commitment to my daily #BFS (Big F&%$ing Salad). I find this practice is a great way to ensure I get a big blast of daily nutrients, no matter what!

    This is a salad for the winter. With kale as the shining star, this is the perfect way to get in those nutrient-rich greens in the cooler months. Kale is exploding with disease-fighting phytochemicals and it’s one of my most favorite whole-food sources of cognition-boosting nutrition. Here’s what Max Lugavere has to say about kale:

    Dark leafy greens like kale and spinach are a top source of lutein and zeaxanthin, two carotenoids which have been the focus of numerous recent studies.

    In volunteers, supplementing with lutein and zeaxanthin led to faster processing speed. 1http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0108178 This effect was significant “even when testing young, healthy individuals who tend to be at peak efficiency,” wrote study authors.

    In another study, human subjects with higher levels of lutein and zeaxanthin did better on a test of working memory, while their brains seemed to be working more efficiently when observed under fMRI.2https://www.cambridge.org/core/journals/journal-of-the-international-neuropsychological-society/article/relationship-of-lutein-and-zeaxanthin-levels-to-neurocognitive-functioning-an-fmri-study-of-older-adults/128FA33729CB102A1DC5ACAAFF7D972D

    Finally, lutein (found in egg yolks, spinach and kale) was associated with greater crystalized intelligence—the ability to use learned knowledge and experience—in older adults. 3http://journal.frontiersin.org/article/10.3389/fnagi.2016.00297/full

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    References   [ + ]

    1.http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0108178
    2.https://www.cambridge.org/core/journals/journal-of-the-international-neuropsychological-society/article/relationship-of-lutein-and-zeaxanthin-levels-to-neurocognitive-functioning-an-fmri-study-of-older-adults/128FA33729CB102A1DC5ACAAFF7D972D
    3.http://journal.frontiersin.org/article/10.3389/fnagi.2016.00297/full
  20. 8 Tips to Help You Stick with Your New Year’s Resolutions

    8 Tips to Help You Stick with Your New Year’s Resolutions, Intentions and Goals. I’m sharing these key mindset tips and strategies to help you shift your approach to change from shame or guilt and move from a place of love, compassion and kindness for yourself and all of the amazing things you are capable of achieving!

    8 Tips to Help You Stick with Your New Years Resolutions, Intentions and Goals

    I am not at all of the mindset that January 1st is a time for deprivation, detoxes and cleanses to rectify our recent holiday “sins”. Resolutions for so many become less about the fresh start of a New Year with limitless potential and rather come littered with restriction, often rooted in negativity. I’ve been there myself, it rarely ends well.

    There is this collective pressure in the air right now, especially amongst the wellness community, to indulge the feelings of guilt and shame of our “wrong-doings” and to use these as fuel to rewrite a New Year by treating our body to some good ‘ol fashioned torture. It’s not only not necessary, it’s not at all effective. Guilt and shame do not fuel our desire to be better and make better choices, rather the opposite is true.

    Guilt and shame about a bad habit can often make people feel so bad that they seek to make themselves feel better—by indulging in the very habit that made them feel bad in the first place.

    By contrast, people who feel less guilt and who show compassion toward themselves in the face of failure are better able to regain self-control — and therefore, they’re able to resist indulging in the bad habits that make them feel bad. 1https://gretchenrubin.com/2014/08/the-penalty-for-a-bad-habit-the-bad-habit/

    8 Tips to Help You Stick with Your New Year's Resolutions, Intentions and Goals

    Positive Intentions and Sustainable Goals

    All that said, I certainly think with a little mindset shifting, it is more than possible that we can utilize the wonderful opportunity of a fresh New Year to set positive intentions, to create goals, begin the process of implementing new habits and introduce lifestyle changes that become an ongoing process as part of a lifetime plan to prioritize our health, happiness and well being. I believe it’s more about the process not perfection or the outcome.

    It’s estimated that between 812https://www.ncbi.nlm.nih.gov/pubmed/2980864 and 923https://www.statisticbrain.com/new-years-resolution-statistics/ percent of Americans fail to achieve the resolutions they commit to on New Year’s Day.  Rather than setting unrealistic, lofty New Year’s Resolutions that come with a set of rules focused around negativity, why not make a commitment to simply prioritize your health by setting positive intentions and goals that support a sustainable and healthy lifestyle, body and mind? These changes are often an ongoing process, and not something you can achieve overnight or even in a few weeks. Rather, it’s a lifetime plan that you stick with over the long haul.

    “It’s easy to change your attitude but difficult to change your behavior,” explains Christine Whelan, PhD, clinical professor in the School of Human Ecology at the University of Wisconsin, Madison. “If you’re committed to it, however, you can make a new habit or behavior permanent.”

    Phillippa Lally, a health psychology researcher at University College London, published a study in the European Journal of Social Psychology 4http://onlinelibrary.wiley.com/doi/10.1002/ejsp.674/abstract, where she and her research team decided to figure out just how long it actually takes to form a habit. On average, it takes more than two months before a new behavior becomes automatic — 66 days to be exact. And how long it takes a new habit to form can vary widely depending on the behavior, the person, and the circumstances. In this study, it took anywhere from 18 days to 254 days for people to form a new habit. This isn’t to discourage you, but more to inspire you to not to get down on yourself if you try something new for a few weeks and it doesn’t become a habit instantly. It’s also helpful to know we don’t have to be perfect and that we need to embrace the process.  Ultimately it doesn’t matter how long it takes to become a habit you have to put in the work, either way.

    8 Tips to Help You Stick with Your New Years Resolutions, Intentions and Goals

    Self-Love

    I do think it’s important to note, that while change isn’t by any means required or necessary as we enter a New Year and who you are right now is already enough – growth, shifting, and expansion are all just some of the many positive results we can expect when we embrace change, especially when the change comes as we prioritize our health and well-being! If you wish to elicit change for yourself in this New Year, I find it’s imperative to venture into these goals with intention and always doing so from a place of self-love and knowing that you are beyond worthy of living your very best life and feeling the best that you can, always!!

    If you love yourself enough to set mindful and intentional goals for yourself, every single decision that you make has the potential to get you one step closer to living your most nourished, happy and healthy life!

    8 Tips to Help You Stick with Your New Years Resolutions, Intentions and Goals

    Here are a Few Strategies to Help You Stick with Your New Years Resolutions, Goals and Intentions for the Long Haul:

    Read the rest of this entry »

    References   [ + ]

    1.https://gretchenrubin.com/2014/08/the-penalty-for-a-bad-habit-the-bad-habit/
    2.https://www.ncbi.nlm.nih.gov/pubmed/2980864
    3.https://www.statisticbrain.com/new-years-resolution-statistics/
    4.http://onlinelibrary.wiley.com/doi/10.1002/ejsp.674/abstract
  21. Smoked Salmon Dip {Paleo, Gluten-free, Keto}

    This Paleo Smoked Salmon Dip has become synonymous with party invites for me. Ready in about 5 minutes, with just 4 ingredients, it’s fuss-free at it’s finest. I make with a dairy-free cream cheese, but you can also make with regular cream cheese, as well.

    Smoked Salmon Dip {Paleo, Gluten-free, Keto}

    Smoked Salmon Dip {Paleo, Gluten-free, Keto}

    This Paleo Smoked Salmon Dip has turned into a bit of a mainstay this holiday season, for me. I’ve literally brought it to every party, event and dinner, from prior to Thanksgiving and including the holiday straight through Christmas and you can bet this is going to be part of our New Year’s Eve celebrations, too.

    With the classic flavors of smoked salmon with cream cheese, with a couple of additional ingredients to maximize the punch of taste, this is a must for parties and it’ll impress even the non-paleo folks, as well.

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