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Rainbow Roasted Beet Salad {Grain-Free}

on July 15, 2015April 27, 2021 By Kelley 4 Comments

This dramatic salad is my go-to dish when I need to bring something to a pot luck or BBQ! It’s different, oh-so colorful, and everyone LOVES it!

The soft, buttery, earthy beets are the heart of this magnificent salad. I love using different colors/varieties of beets (golden, red, red and white strip)to make this salad look like a work of art! You can arrange this salad on a large platter, overlapping the beets, or you also can layer it in a glass bowl for another dramatic effect (and double+ the recipe for a bowl)! This salad is quick and easy to put together once the beets are roasted (which takes some time, but is very easy!).

One warning- the candied pecans are addictive so try not to eat them all before your arrange the salad otherwise you may come up a bit short! I hope you enjoy this salad as much as I do 🙂

Note: in a pinch you can used rinsed canned (organic)beets and buy candied pecans, and have this salad together in less than 5 minutes flat!

Rainbow Roasted Beet Salad

This colorful salad is comprised of earthy roasted beets topped with goat cheese, mint, candied pecans, pomegranate seeds, and drizzled with olive oil and balsamic glaze.

5-6 medium to large beets
¼ cup crumbled goat cheese
¼ cup chopped mint
¼ cup chopped pecans
1 tablespoon coconut oil or butter
½ tablespoon coconut sugar or brown sugar
¼ teaspoon cinnamon
2 tablespoons of pomegranate seeds (optional)
2 tablespoons balsamic glaze
2 tablespoons olive oil
dash of salt and pepper

Wrap each beet individually in foil and place in a 350 degree oven for about 30 min or until fork tender (will depend on the size of your beets).
Remove beets and allow them to cool.
Skin will easily peel off using your fingers.
Slice the beets into thin ⅛” rounds.
In a skillet, melt the oil or butter over medium-high heat.
Add the chopped pecans and stir to coat evenly.
Add the coconut sugar and cinnamon, continue to stir, until the sugar melts evenly and coats the pecans.
Remove the coated pecans from the heat and allow to cool.
Arrange the beets on the platter, overlapping slightly.
Top the beets with the goat cheese, mint, candied pecans, and pomegranate seeds.
Drizzle the olive oil and balsamic glaze on top ( and add a dash of salt and pepper if you’d like)

Birthday Cake Protein Shake {Healthy, Dairy-Free, Paleo}

on July 14, 2015June 29, 2021 By Kelley 30 Comments

This dessert-like Birthday Cake Protein Shake is secretly good for you! It happens to be dairy-free and paleo too!

Coldstone Creamery introduced me to CAKE BATTER ICE CREAM, and my life was forever changed! Pre-cake batter ice cream I’d opt for mint chocolate chip or chocolate chocolate chip, but the cake batter flavor has officially made me leave the world of chocolate ice cream behind, and never look back!

Knowing it wouldn’t be a great idea to indulge in cake batter ice cream on a daily basis, I have tried to create the flavor in a variety of healthy ways. I am so happy to say that this thick Birthday Cake Protein Shake is a pretty excellent healthy reproduction of the flavor and festiveness of the original! With two scoops of vanilla whey protein (from grass-fed cattle preferably) this shake has over 20 grams of protein, leaving you full, energized, and satisfied! After you suck this shake down, you may be leaving your chocolate shakes behind as well 🙂

**The Birthday Cake Protein Shake has been featured on the Huffington Post! You can see the article HERE!

And if you like this shake you will also love this Cotton Candy Blizzard!!:

Birthday Cake Protein Shake

A birthday cake flavored protein shake made from wholesome and healthy ingredients

1 cup of frozen organic banana (chopped into small pieces prior to freezing)
¼-½ cup vanilla almond milk (adjust amount depending on desired thickness)
2 scoops of vanilla whey protein or vegan or paleo protein of choice (no sugar)
1 teaspoon vanilla
1 few drops of almond extract
1 teaspoon of maple syrup
1 tablespoon sprinkles (optional- but always fun)

Mix all the ingredients in a high speed blender, or food processor, adding more almond milk as neccessary.

Protein Shake

Mac&Cheese {Lightened-up/Gluten-free}

on July 13, 2015January 27, 2021 By Kelley

When I’m not in a sweets and chocolate mood and want something savory it is often CHEESE that I am craving! Yep those are my two weaknesses! Melting cheese on almost anything makes me very happy. I love grilled cheese, mexican dishes with, yes, cheese, cheese dips, cheese plates (yes please!), and my fav mac and cheese. Yes I am cheese obsessed!

Cricket loves cheese as well, her favorite is provolone. Mine, is well, too many to comment! I appreciate them all for their unique qualities and tastes 🙂

When I say I like mac and cheese I do not mean the kind that comes in a box, all watered down and runny! If I’m going indulge, I want my mac and cheese extra cheesy with stringy, gooey cheese- the real deal. This recipe is designed specifically to have that thick cheesy sauce, but I was able to lighten it up considerably by diluting the cheese sauce with pureed butternut squash and spices. I also decided to use gluten-free pasta (brown-rice based), and you would never know it wasn’t the real thing. If you’re looking to fulfill a desire for cheesy goodness over pasta you must give this a try!

Mac&Cheese {Lightened-up/Gluten-free}

A lighter and healthier creamy Mac and Cheese

3 cups pasta (I used gluten free)
2 cups butternut squash (cubed)
¼ cup almond milk (regular milk is fine as well)
1 tablespoon butter (or oil of choice)
½ cup onions (chopped)
2 garlic cloves (chopped)
½ teaspoon smoked paprika
½ teaspoon thyme
¼ teaspoon turmeric
4 tablespoons of nutritional yeast (optional if using shredded cheese)
optional: ½ cup of shredded gruyere-cheddar blend cheese
salt and pepper to taste

Boil pasta until al-dente texture is reached, drain. (drizzle some olive oil to keep pasta from clumping)
Boil cubed butternut squash until fork tender, drain and set aside.
Saute the butter, along with the onions and garlic, spices and salt and pepper in a pan until they are translucent and beginning to brown.
In a high speed blender combine the butternut squash, onion/garlic/spice mixture, almond milk, and nutritional yeast.
Blend on high until a smooth, thick consistency is reached.
In a bowl pour the sauce over the pasta, coat evenly, mix in shredded cheese, and put into a casserole dish or pan (I used a cast iron skillet)
Bake for 10-15 minutes at 350 degrees F or warm on the stovetop (medium-low) until hot and bubbly.

Cheddar & Bacon Stuffed Sliders {Gluten-Free, Grain-Free Option}

on July 12, 2015March 11, 2021 By Kelley 5 Comments

I’m not a big meat eater usually. Throughout my life I’ve been some form of a vegetarian, or “cute-itarian” (more on that later), for periods of time starting when I was 14. This is because I adore animals! I’ve had many animals in my life including, but not limited to, hermit crabs, gerbils, hamsters, cats, dogs (including my love Cricket, of course!), and horses. There may even have been a fish or two in there as well! I even rescue the occasional injured bird or abandoned baby mouse in hopes of nursing them back to health and releasing back into the wild! When I was little I would make my mom pull off the side of the road to feed any grazing horses that I had spotted, and I was always on the lookout! So when I got old enough to understand more about meat and where it comes from I decided not to eat it.

Eating no meat at all was difficult and since my family ate meat I often was left with some bleak choices for dinner, so I decided to become a self-proclaimed “cute-itarian.” I defined that as: only avoid eating animals that are cute (according to me)- such as cows and pigs, but since fish, chicken, and turkeys didn’t really do it for me in the cuteness department they were good-to-go to be placed on the menu.

I stuck to my “cute-itarian” theory for a while, and somewhere along the way, I don’t quite remember when, I gave up on that too and went back to being unrestricted. I learned more about how animals are raised for production in college and then decided to at least try to eat meat and eggs from animals that are raised humanely and as naturally as possible- ie grass fed, no growth hormones, grain-free, etc. This was both for the betterment of the animal’s well being and for mine as well. I am now a strong advocate for buying local, natural, organic, pastured meats and eggs. And did I mention that they taste amazing as well- so much better than their conventional counterparts at the grocery. (For more information on the benefits of pasture raised beef click HERE.)

So in celebration of local pastured BEEF, I made some delicious Cheesy Bacon Stuffed Sliders that are so delightful! They are easy to make, and I love stuffing the cheese inside, as opposed to on top! Dress them up with some dark green lettuce, fresh tomatoes, red onion, and avocado and you’ve got the burger of champions!

Cheddar & Bacon Stuffed Sliders

Cheddar Bacon stuffed hamburger sliders made with local pastured ground beef on top of a whole wheat bun

1.5 lbs local pastured ground beef
2-3 strips of pastured bacon (chopped into small pieces)
½ cup shredded pasture-raised cheddar
1 teaspoon worcestershire sauce (or coconut aminos)
1 teaspoon mustard
salt and pepper to taste
lettuce (tomato, red onion, avocado for toppings)
8 gluten-free or grain-free slider buns (Recipe at Lexi’s Clean Kitchen: http://lexiscleankitchen.com/2014/08/24/the-ultimate-paleo-sandwich-rolls/ or you can use iceberg lettuce or as a “bun”)

Place the ground beef in a bowl, and add the worcestershire sauce, mustard, and a few dashes of salt and pepper, mix thoroughly
Place the chopped bacon in a pan and saute over medium-high until crispy.
Remove the bacon once it is done and let it cool on a paper towel to absorb the excess fat
Place the shredded cheese and bacon pieces in a bowl and mix so they are distributed evenly.
Next, with your hands, make bacon cheese balls about ½” to ¾” large by smooshing the mixture with a decent amount of pressure, this will make them easier to stuff.
Form 2” ground beef patties and use your finger to poke a hole in the middle of one side, but not all the way through.
Insert a cheese and bacon ball and cover the hole up completely.
Grill the stuffed patties on medium-high until they are cooked according to your preference.
I also like to brush the buns with a little olive oil or butter and grill them as well, and press down with the spatula to flatten them.
Top your sliders with condiments and toppings and enjoy!

Watermelon Strawberry Basil Summer Slush

on July 9, 2015April 10, 2017 By Kelley 5 Comments

This frozen drink is the best way to rehydrate and refresh on a hot summer day! It has no added sugar, just fruit and coconut water, basil and a dash of himalayan salt. It is packed with electrolytes and keeps you well hydrated, both which are so important for your body.

The trick to make this drink boldly flavorful is to freeze the fruit! No need to add ice, just cube the watermelon and freeze. You can even add in a few frozen watermelon chunks after blending to keep your drink frozen longer, and those chunks taste really great too!

This slushy is also begging to be spiked with your favorite adult beverage if you wish! It would make a great addition to any summer party!

Watermelon Strawberry Basil Summer Slush

Watermelon Strawberry Basil Slush

2 cups cubed frozen watermelon
6 medium strawberries (if you use frozen strawberries yo may need more coconut water to blend)
1 cup + of coconut water
1 tablespoon chopped fresh basil
dash of Himalayan or celtic sea salt

Combine all ingredients in a high speed blender
Blend on high, adding coconut water as you go until desired consistency is reached.
Serve immediately.

Cricket’s Favorite Dog Chow

on July 9, 2015April 10, 2017 By Kelley

My dog Cricket is a picky eater. Cricket would win the award for finickiest dog, if there was a contest! She is the equivalent to the child that only with eat chicken nuggets and macaroni and cheese, except her taste leans toward steak, and fresh grilled chicken! I’ll pour her a bowl of high quality kibble and mix in some meat and she will gingerly pick around each and every kibble to get the good stuff! If she happens to get a singular kibble in a particular bite she will expel it quickly like she just tated the most disgusting thing in her life!

Her picky taste in foods isn’t the reason I started making her homemade dog food- it is for health reasons primarily (and she does enjoy it!). The average canine kibble is made with fillers and byproducts (although there are many brands now that avoid these) and other ingredients that just aren’t the best for producing optimal health for your hooch. I want my dog to live as long as possible and have a healthy vibrant life, so making a well balanced, whole-foods dog chow is a great way to ensure I know she is eating well. (I do supplement the homemade dog chow with a high quality kibble, mixed-actually mushed-in well to make sure she is getting all her vitamin and minerals, as they are fortified with the all necessary nutrients.)

I make a few different varieties of dog chow, and I do think it’s good to change up the ingredients and use different proteins from time to time. This recipe is a basic chicken and brown rice recipe. You can throw all the ingredients into a crockpot and cook it on low for a few hours, just make sure there is enough water. I make mine on the stovetop in a large saucepan, and that works just fine as well.

I would love to hear about your furry family members and get their feedback on this homemade dog chow, so comment below!

Cricket's Favorite Dog Chow

Healthy homemade dog chow

2-3 cups of low sodium chicken broth or water (start with 2 cups and as more as needed)
1 cup brown rice or cauliflower pulsed in a food processor (Grain-Free)
3-4 chicken breasts (you can use other cuts, just be careful not to include bones, skin and fat is actually good!)
1/2 cup carrot (finely chopped)
1/2 cup broccoli (finely chopped)
1/2 cup kale or spinach (finely chopped)
1/2 cup sweet potato (finely chopped)
2 tablespoons fish oil (or 1 can of sardines- omega's!, coconut oil or olive oil)
1 tablespoon apple cider vinegar

Place 2 cups water/broth, rice and chicken into your pan or crockpot and set on a low temperature.
Allow to cook until rice is almost fully cooked and chicken shreds easily, mix well.
Add more liquid if needed as you go, just give the mixture a stir every few minutes.
Add the carrots and sweet potato and cook another 5 minutes until the veggies are fork tender.
Then add broccoli and finally the kale/spinach, and cook until they are bright green.
Remove from heat and let cool.
Mix in the oil and apple cider vinegar.

The BEST Healthy Peanut Butter Chocolate Chip Cookies {Gluten-Free, Paleo & Grain-Free Option}

on July 8, 2015April 10, 2017 By Kelley 27 Comments

These yummy peanut butter and chocolate chip cookies will make you sing with happiness, and don’t stop as just one-their secretly healthy!

I have many favorite foods- but chocolate chip cookies is definitely near or at the top of the list depending on the day. When I’m craving something sweet and chocolatey, but don’t want to ruin a day of eating super healthy, I bake up some of these oat-based peanut butter chocolate chip cookies. They do not contain any wheat-based flour- just oat flour (high in fiber!), so they are gluten free. I also used coconut sugar instead of refined sugar and here is why:

“Compared with table and brown sugars, coconut sugar has impressive amounts of nutrients like zinc and iron as well as antioxidants. Coconut sugar also contains good amounts of inulin, a type of dietary fiber you don’t digest in your upper gastrointestinal tract. Instead, inulin acts as a prebiotic, feeding your intestinal bifidobacteria (a probiotic).” (huffingtonpost.com)

I baked these cookies the other day, the recipe makes 12-14 cookies, and by the same time the following day they were gone. Really, I’m not joking!… And I only had 3, maybe 4. My husband really took a liking to these chocolatey peanut butter cookies and since they are healthy he obviously wasn’t bashful about having a few extra here and there. He even had one for breakfast!

The BEST Healthy Peanut Butter Chocolate Chip Cookies

Healthy Peanut Butter Chocolate Chip Cookies- no flour, no butter!

3/4 cups of old fashioned oats (measured before blending into a flour, OR for paleo SUB almond flour)
1/4 teaspoon salt
1/4 teaspoon baking soda
1/4 teaspoon baking powder
1 egg
2 tablespoons natural peanut butter (for paleo sub almond butter)
2 tablespoons coconut oil (softened)
4 tablespoons coconut sugar
1 teaspoon vanilla extract
1/4-1/3 cup chocolate chips

Preheat oven to 350 degrees F.
In a bowl mix/cream the egg with the coconut sugar, vanilla, softened coconut oil, and peanut butter.
In a larger bowl mix the dry ingredients- oat flour (blend your oats in a high speed blender until a flour consistency is reached), salt, baking soda, and baking powder.
Mix the wet and dry ingredients together thoroughly. The batter will be fairly wet and sticky.
Add in the chocolate chips and refrigerate the batter for 10 minutes to make it easier to work with.
(You can skip this step, it’s just a messier operation if you skip it)
Form 1″ balls and place on greased cookie sheet (I used coconut oil to grease the sheet).
Bake at 350 degree F for about 8-10 minutes or until slightly golden.
Allow to cool a few minutes before removing.

Chicken, Zucchini and Corn Enchiladas {Gluten-Free, Grain-Free Option}

on July 7, 2015March 11, 2021 By Kelley 4 Comments

Wondering what to do with all that leftover chicken (and corn on the cob) from this weekend’s BBQ? Make some of these scrumptious enchiladas! Packed with sweet caramelized corn, black beans, and fresh summer zucchini, this meal is sure to please the entire family- including pooches who don’t mind a few chicken scraps while the enchiladas are “in the making.”

These enchiladas have so much flavor that they require very little cheese, and the fresh veggies, whole wheat tortillas, and chicken make them a super healthy and balanced meal. Aromatic spices, the perfect amount of heat, and a generous amount of fresh cilantro really make this dish pop!

I made my enchilada sauce from scratch (and the sauce recipe is included below) but you are welcome to purchase it pre-made at the grocery store if you are in a time crunch.

Chicken, Zucchini and Corn Enchiladas

Chicken, zucchini, caramelized corn, and black bean enchiladas

The Sauce:

3 tablespoons of oil (I used light olive oil)
1 tablespoon arrowroot or tapioca flour
1 tablespoon chilis in adobo (chopped or blend, then add)
2 cups chicken stock
6 oz can tomato paste
2-3 tablespoons of chili powder (I like my sauce very flavorful so I used 3T)
1 teaspoon garlic powder
1 teaspoon oregano
1 teaspoon cumin
1/2 teaspoon salt

The Enchiladas:

8 gluten-free corn tortillas or grain-free tortillas (recipe from Against All Grain:http://againstallgrain.com/2011/05/04/grain-free-tortillas/)
1 1/2 cups of shredded chicken breast
1 cup corn (can use frozen corn as well)
1 can black beans (omit for paleo, drained and rinsed)
1 cup of diced zucchini
1/4 cup diced white onion
2 tablespoons of butter
1/2 teaspoon of salt
1/2 teaspoon of pepper
1 1/2 cups shredded cheese (mexican blend, omit if paleo)
1/4 cup chopped green onion for garnish (optional)
1/4 cup chopped cilantro for garnish (optional)

To make the sauce- Heat oil in a medium saucepan over medium-high heat, add in the flour and stir for about 1 minute until thickened.
Add in all the additional ingredients- stock, chilis, tomato paste and spices and mix well.
Bring to a boil then reduce heat to low and simmer for around 15 minutes.
To make the enchiladas-
Preheat oven to 350 degrees F
Melt the butter over medium-high heat in a large skillet.
Add the onion and cook until translucent.
Add the corn and cook until nicely caramelized.
Add the zucchini, salt and pepper and cook for 2 more minutes.
Remove from heat and mix in the shredded chicken and black beans.
In a casserole dish evenly distribute 1 cup of the enchilada sauce on the bottom.
Place a few tablespoons of the chicken/veggie mixture onto the end of each tortilla, add a sprinkle of cheese, then roll up.
Place each enchilada seam-side down into the dish.
Top with the remaining sauce, cover with foil and bake at 350 degrees F for 30 minutes.
Remove foil and add the remaining cheese on top and cook for an additional 10 minutes, or until cheese is melted.
Top with green onion and cilantro and serve.

Healthful Hemp

on July 6, 2015December 5, 2020 By Kelley 1 Comment

Hemp seeds do come from the cannabis plant, but from a different variety than the one that is used to make marijuana, so no need to be alarmed (no THC)! Hemp seeds are completely safe to eat, and in fact are VERY good for you!

Hulled hemp seeds have a nutty flavor that make them a super addition to yogurt, smoothies, cereal, or salads. Three tablespoons contain 10 grams of protein, and they contain all the essential amino acids, so they are great source of complete protein. They also contain 48% of your daily requirement for magnesium, which is an important mineral that is often not consumed in adequate amounts by most Americans.

They have the “perfect” ratio of 3:1 omega 3 to omega 6 fatty acids, and have high levels of gamma linolenic acid. GLA has numerous health benefits including decreasing inflammation and helping to prevent cancer. It also plays a role in maintaining the reproductive system and brain function health, as well as regulating metabolism. Who couldn’t benefit from hemp seeds, right!? I even put a spoonful in Cricket’s homemade dog chow!

…..SO sprinkle these little nutty seeds onto your breakfast today!

Recipes with HEMP SEEDS:

Coconut Honey Granola

Check out the kind of hemp seeds I feed my family!

(Sources: umm.edu;jn.nutrition.org;draxe.com;shape.com;purehealingfoods.com)

Mashed Potato Bacon Cheese Bombs {Gluten-Free, Grain-Free/Paleo Option}

on July 2, 2015April 27, 2021 By Kelley 1 Comment

Looking for a COMFORT FOOD APPETIZER but you don’t want to compromise your healthy eating kick? Well this recipe is for you! I’ve managed to successfully lighten up the glutenous “Mashed Potato Bacon Cheese Bomb” by using nutritious ingredients (including BLUE potatoes!) and baking them instead of deep frying…and they taste sooooo good!

As I was rolling these mashed potato balls Cricket was at my feet licking the panko crumbs off the floor as I made a mess 🙂 The kitchen smelled of pan fried bacon which always seems to get her prompt attention and her appetite ignited!

These crispy cheesey balls are also hubby approved, and he actually said they are one of my best recipes yet! I froze half a batch and they heat back up in the oven very well, just do not bake them until you are ready to indulge!

I almost forgot to say more about the blue potatoes- I decided to use these for a number of reasons. First of all they are a beautiful hue of deep blueish purple and go along with the 4th of July patriotic color theme this weekend. Secondly, blue potatoes actually contain a “substance known as anthocyanins. These powerful antioxidants soak up renegade cells called free radicals, which reduces the risk of cardiovascular disease, stroke and cancer.” (healthyeating.sfgate.com) You can read more about their positive attributes on my health and wellness tab- click here.

{Lighter}Mashed Potato Bacon Cheese Bombs

Crunchy mashed blue potato balls stuffed with chives and bacon.

3 cups diced blue potatoes (paleo can sub sweet potato (I left the skins on, but up to you)
2 tablespoon chopped chives
4 tablespoon chopped bacon (1-2 pieces or more if you’d like)
1 egg
3 tablespoons butter or ghee
1-2 tablespoons of almond milk
1/2 cup panko crumbs or almond meal
3/4 cup of cubed cheese (cheddar/gruyere, around 1/2″ cubes, or for paleo use my Sonora Dip:https://wordpress-68721-1950816.cloudwaysapps.com/index.php/2015/09/02/spicy-creamy-sonora-dip-gluten-free-vegan-healthy/)
salt and pepper to taste

Wash and cut up your potatoes, if you want to peel them first go ahead.
Fill a saucepan with water and bring to a boil.
Boil the potatoes for a few minutes until fork tender.
While the potatoes are cooking you can chop up the bacon into small pieces and sauté in a pan until crispy, drain the off the fat and let the crispy pieces dry on a paper towel.
Drain the potatoes and put them into a bowl.
Add 2 tablespoons of the butter and mash the potatoes, adding only a little bit of milk at a time. You want the mash smooth but thick, so only add milk as needed.
Add the bacon and chives, and salt and pepper to taste and mix.
Once the mixture is cool enough that the egg will not cook add in the egg and mix thoroughly.
Cut your cheese into small cubes. (If using dairy-free Sonora Dip make 1 teaspoon dollops on a parchment-lined cookie sheet and freeze until solid, then stuff the potato balls with the frozen Sonora Dip/Cheese)
Take the mash and form 1 1/2″ balls in your hand.
Poke a hole in the ball with your finger, insert cheese cube and fill the hole.
With the remaining 1 tablespoon of butter grease the cookie sheet or mini muffin tin.
Roll the ball in panko crumbs and place on a cookie sheet or mini muffin tin. I prefer to use the mini muffin tin as it was the perfect size and helped to brown and crisp the sides of these balls.
Bake at 425 for 5-7 minutes, then rotate the balls and cook for another 5+ minutes until they are golden.