Recipes

Honey-Nut Protein Balls {Dairy, Gluten, Grain Free}

September 20, 2018

Protein balls are something that you can always find in my refrigerator. My husband wouldn’t say that he is much of a “snacker,” however, if there are not any protein balls stored in the fridge – he makes it known!

These Honey-Nut Protein Balls are a delicious, little snack to keep on hand. They’re packed with healthy fats, fiber, and protein to keep you feeling fuller for longer. That’s a big plus with snacks. If they don’t do you any good and give you some sustenance, why are you snacking on them?

Now, I will preface this recipe by saying peanuts are NOT paleo. They’re technically a legume and therefore, not paleo friendly. However, if you tolerate them, feel free to eat them now and then. You can also substitute cashew butter, or any other nut butter, for the peanut butter that is called for. You will still get that “honey-nut” flavor!



Balanced Health

 

Print Recipe
Honey-Nut Protein Balls {Dairy, Gluten, Grain Free}
Prep Time 10 minutes
Passive Time 20 minutes of cooling
Servings
balls
Ingredients
Prep Time 10 minutes
Passive Time 20 minutes of cooling
Servings
balls
Ingredients
Instructions
  1. If using cashews and coconut oil (see recipe notes below), add the cashews and oil to a food processor or high powdered blender and blend until fairly smooth. It's ok if there are some little pieces of cashews remaining.
  2. In a mixing bowl, stir together cashew butter, honey, pea protein, peanut butter, and salt until well combined.
  3. Onto a lined tray, scoop out tablespoon sized balls. I use a melon baller scoop for this step. It makes it so quick and easy!
  4. Freeze for 20 minutes or more or place in the refrigerator for 1-2 hours.
  5. Enjoy! **Store in an airtight container in the refrigerator.
Recipe Notes

*Substitute 1 1/2 cups of creamy cashew butter in for the cashews and coconut oil.

Chinese Chicken & Broccoli Sheet Pan Meal {Whole30, Paleo, and Keto}

September 19, 2018
Course

Is there anyone who ISN’T a fan of quick meals? I know sheet pan meals and one-pot meals are some of my favorites! They’re fairly foolproof, clean-up is way easier, and they free up your time to do other things…like play with your dogs! My two beagles definitely appreciate when I’m available to play or give extra cuddles!

This Chinese Chicken & Broccoli Sheet Pan Meal is perfect for any night of the week or a great meal-prep dish to make for your daily lunches. You can use chicken tenderloins like the recipe calls for or just slice up a few chicken breasts – whatever you have on hand works just fine!

The recipe does call for honey, which isn’t whole30 or keto. However, you could totally leave it out or substitute date paste or pineapple puree for that added sweetness that’s typical of a teriyaki sauce. UP TO YOU!

My favorite part about sheet pan meals, besides the eating, is how easy clean up is! I always line my pan with parchment paper so all I have to do is simply throw it away and my pan is clean. It doesn’t get any better than that!

If you’ve never invested in parchment paper, do yourself a favor and go get some!

Add this easy sheet pan to your next day of meal prep. It’s flavorful and makes it super easy to stay on track with any health goal or lifestyle that you may be following right now!

 

Print Recipe
Chinese Chicken & Broccoli Sheet Pan Meal {Whole30, Paleo, and Keto}
Course Dinner
Prep Time 5 minutes
Cook Time 25 minutes
Servings
Ingredients
Course Dinner
Prep Time 5 minutes
Cook Time 25 minutes
Servings
Ingredients
Instructions
  1. In a large bowl mix together aminos, sesame oil, vinegar, garlic, honey, salt, pepper, ginger and crushed red pepper.
  2. Add the chicken tenders to the bowl with the marinade and toss. Let sit for 20-30 minutes (or more), if desired.
  3. Preheat oven to 400 degrees.
  4. Trim off all of the florets from the broccoli bunches and cut into bite sized pieces. Tip: save the stalks to "rice" up for another meal. I like to add the riced broccoli stalks to cauliflower rice and serve this chicken and broccoli on top.
  5. On a parchment paper lined baking sheet, spread broccoli around the outside edges and drizzle with avocado oil. If desired, add extra salt and pepper to the broccoli florets.
  6. Lay the marinated chicken tenders along the opening middle section of the sheet pan.
  7. Bake for 18-20 minutes or until the chicken is cooked through the center.
  8. While the meal is cooking, pour remaining marinade in a small sauce pan and cook over medium-low heat for 5-8 minutes while whisking continuously. You want to bring this to a simmer (almost boil) to cook out any raw chicken drippings that remain.
  9. If sauce isn't thick enough after cooking, whisk together water and arrowroot to create a slurry. Add this to your sauce and stir over the heat until the sauce has thickened.
  10. When the chicken is finished cooking, remove from the oven.
  11. Optional step: To crisp up the broccoli and slightly brown the chicken, cook the sheet pan under the broiler on high for 3-4 minutes. Keep a watch on it - you do not want to forget about it!
  12. Pour the thickened sauce over the chicken tenders. Top with more crushed red peppers and sesame seeds, if desired.
  13. Serve alone or on top of steamed cauliflower rice or cauliflower fried rice.

Tex-Mex Breakfast Skillet

September 18, 2018

Skillets like this one are my favorites to meal prep for the week. They are so simple to cook up, you can use just about whatever ingredients that you have on hand, you can have them for breakfast, lunch, or dinner, AND they’re delicious!

I’m a big fan of spices and flavor! There is no skimping in that department in my kitchen. This Tex-Mex Breakfast Skillet is packed with flavors of cumin, chili peppers, and charred veggies. You just can’t go wrong!

It’s the best when you have this meal prepped and all you have to do in the morning is reheat it. It’s so much better than other convenient, quick breakfasts out there. Plus, this one is good for you and will fuel you throughout your day!

If you want to take it to the next level, top this skillet with a fried egg! YUM!

Balanced Health

 

Print Recipe
Tex-Mex Breakfast Skillet
Course anytime, Breakfast
Prep Time 5 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
Course anytime, Breakfast
Prep Time 5 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
Instructions
  1. In a large pan over medium heat, saute onions in avocado oil for 2-3 minutes until they've started to soften.
  2. This step is totally optional! While the onion cooks, char the bell pepper under the broiler for extra flavor. Slice the pepper in half, longways, remove the seeds and place on a sheet pan under the broiler for a few minutes or until desired charred amount of skin.
  3. Chop the bell pepper (charred or not) and add to the softened onions.
  4. Add in sweet potatoes and butternut squash. Stir together and cook for 5 minutes.
  5. Add in the breakfast sausage and break it up as it begins to brown.
  6. Add in all of the seasonings, as well as the nutritional yeast, if desired.
  7. Continue to stir the veggies and break up the sausage until it's almost completely browned.
  8. Cover and cook for 8-10 minutes or until the squash and sweet potatoes are soft.
  9. If desired, stir in a handful of chopped cilantro and 5-6 green onions.
  10. Enjoy immediately, as is, or top with a fried egg!
  11. Store leftovers in the refrigerator for quick breakfasts throughout the week!
Recipe Notes

* If you're sticking to keto and want to eliminate extra carbs, you can substitute 10 more oz of butternut squash for the sweet potatoes.

Pumpkin Gelato {Dairy-Free}

September 17, 2018
Course

It’s almost FALLLLLL!!!

 

Enter in: ALL THINGS PUMPKIN!!!

I’m definitely every bit of that stereotypical fall-lover. Give me all of that cinnamon, nutmeg, ginger, caramel, and pumpkin goodness and I am one happy girl!

Honestly, I don’t even need a specific time of year to put me in the mood for those things, but I’ll take the opportunity now to give you one of my favorite recipes – Pumpkin Gelato! It’s extra creamy and rich like a gelato should be, but so easy to make!

This treat is not only free of any type of dairy, but it’s also made with only honey and coconut sugar to sweeten it. Feel free to adjust the sweetness to your liking. It won’t hurt the recipe a bit!

Another plus to this recipe is the fact that you only need a blender to make it – that mean’s no ice cream machine! I don’t know about you, but personally, when I think homemade ice cream, I’m never thinking of a mixture you mix, cook, and add to a machine to churn. That’s just not my thing. I want to simply mix up some stuff, pour it in a pan, freeze it, and scoop my little heart out. Now, THAT is my thing!

This recipe couldn’t be simpler, and it’s one that you won’t feel guilty about indulging in this season.

Balanced Health

 

Print Recipe
Pumpkin Gelato {Dairy-Free}
Course Dessert
Prep Time 5 minutes
Passive Time 2-3 hours of freezing
Servings
servings
Ingredients
Course Dessert
Prep Time 5 minutes
Passive Time 2-3 hours of freezing
Servings
servings
Ingredients
Instructions
  1. In a high powdered blender or food processor, combine all ingredients until smooth.
  2. Pour gelato mixture into a lined loaf pan.
  3. Freeze for 2-3 hours or until firm.*
  4. If you freeze this overnight, remove from the freezer 15-20 minutes before serving to soften.
Recipe Notes

* If you're too impatient, don't freeze it, and eat it like a smoothie! However, freezing it helps to balance out the sweetness. (Anyone else feel like melted ice creams taste sweeter than their frozen counterparts, or is that just me?)

Strawberry Cheesecake Bars {Vegan, Gluten/Grain Free}

August 23, 2018

Breakfast…dessert…snack…you name it, these bars are it. They’re so good, but so addicting! Beware – they’re probably going to disappear FAST!

These bars are packed with protein, healthy fats, and a sugar level that you can control completely! That’s the best part about making desserts and snacks at home, you CONTROL things like sugar. So often, foods (snacks, in particular) have an unnecessary added amount of sugar.

NO THANKS!

These bars are a snack or treat that you can feel good about eating or feeding your kiddos! You won’t miss any of those processed sugars, grains, or dairy – promise!

Print Recipe
Strawberry Cheesecake Bars
Cook Time 15 minutes
Passive Time 1-2 hours of cooling
Servings
bars
Ingredients
Cheesecake filling
Strawberry filling
Cook Time 15 minutes
Passive Time 1-2 hours of cooling
Servings
bars
Ingredients
Cheesecake filling
Strawberry filling
Instructions
  1. Preheat oven to 350 degrees.
  2. In a large mixing bowl, combine all ingredients for sugar cookie crust.
  3. Press dough into a baking dish or bread pan. You can use whatever kind of pan you have on hand though! I like to use the loaf pan. This way, I have enough crust to press it up against the sides to create almost a "U" shape in the pan.
  4. Bake crust for 13-15 minutes until slightly golden on top.
  5. For the cheesecake filling, blend all of the ingredients in a high powdered blender or food processor until completely smooth.
  6. Once the crust has cooked and cooled, add the cheesecake filling to the middle section.
  7. Spread strawberry jam across the middle of the bars and swirl around the cheesecake filling, if desired.
  8. Chill for 1-2 hours until firm.
  9. Slice and devour!
Recipe Notes

*If you can't find canned coconut CREAM, you can use a can of coconut milk. Simply scrape the thick, white cream off the top of the opened can of coconut milk. Save the liquid for smoothies!

** recipe for 3-ingredient Strawberry Jam

3-ingredient Strawberry Jam

August 23, 2018

Homemade jam really couldn’t be easier! You can use any frozen fruit you have on hand or mix a few and make a medley! It’s so good on breads, biscuits, or in my Strawberry Cheesecake Bars!

This 3-ingredient Strawberry Jam cooks up in less than ten minutes and is a easy sub for your go-to store bought jams, when you’re trying to stay away from processed foods. Check out the ingredient label on your jams and jellies – it’s insane how many ingredients are in some brands! You could even do away with the sweetener in this, depending on how sweet your fruit is!

Print Recipe
3-ingredient Strawberry Jam
Cook Time 8 minutes
Servings
cup
Ingredients
Cook Time 8 minutes
Servings
cup
Ingredients
Instructions
  1. In a small saucepan over medium heat, cook fruit for 5 minutes.
  2. As the fruit is cooking, mash it up with a spoon until a smoother consistency is formed.
  3. Add chia seeds and honey and continue to cook for 3-5 minutes until jam has thickened.
  4. Store in an airtight container in the refrigerator.

Hatch Green Chile Chicken Salad {Paleo, Keto, Whole30}

August 15, 2018

Any excuse to make food that is Mexican-inspired, I am down for! I recently purchased a huge bag of fresh hatch green chiles and have been finding different ways to use them beside your typical enchiladas, casseroles, or sauces.

                 

If you don’t have access to fresh hatch green chiles, you could use the canned variety in this recipe. It won’t have as fresh of a taste, but it will still be delicious, nonetheless!

Try this Hatch Green Chile Chicken Salad on a sandwich, with some crackers, on it’s own, or in a wrap like I usually do!

Feel free to use more or less jalapenos in the recipe to adjust to your heat level. We like things on the spicy side, so I tend to go heavier on the jalaps.

In this recipe, I use Primal Kitchen’s Egg-free Mayo, due to my husband’s new egg intolerance. I was super surprised to find that it tastes so much like regular mayo! If you have an egg sensitivity, definitely check this variety of their mayo out!

Balanced Health

          

Balanced Health

 

Print Recipe
Hatch Green Chile Chicken Salad {Paleo, Keto, Whole30}
Prep Time 5 minutes
Servings
Ingredients
Prep Time 5 minutes
Servings
Ingredients
Instructions
  1. Rough chop green chiles and blend in a food processor until minced or almost smooth.
  2. In a large mixing bowl, combine green chiles, mayo, and seasonings.
  3. Add in the onions, jalapenos, and shredded chicken. Stir to combine.
  4. Serve immediately on a sandwich or in a wrap or refrigerate until ready to eat. Enjoy!
Recipe Notes

*Sub 1/4 cup of canned green chiles

Sausage Peppered Gravy {Dairy, Gluten, & Grain Free}

August 14, 2018

3 ingredients…plus water, a few seasonings, and some biscuits and you’ll have one of my favorite meals!

When someone says “comfort food,” sausage gravy and biscuits is one of the first things that comes to my mind. To some of my friends, my mom is still remembered for making them her biscuits n’ gravy. Thankfully, she passed on the knowledge! However, I’ve had to take all of those skills and recipes from her and learn to adapt to the clean-eating lifestyle, which generally, does not include much dairy, gluten, or grains – common things found in comfort foods.

Thankfully, this recipe fits all of those criteria and doesn’t disappoint in the slightest.

Cashews are used in this particular recipe and they offer a creamy, slighty nutty sauce that, when combined with the sausage is deeeelicious! I’ve used both coconut and almond milk in a sausage gravy recipe before and it did the trick when I was craving this kind of dish, however, the cashews definitely win when it comes to my favorite.

This Sausage Peppered Gravy will have you going back for seconds…and thirds! SO BE CAREFUL! 😉

Serve this gravy over a breakfast skillet, chicken cutlets and mashed potatoes, or make a batch of my Easy Vegan (Egg-free) Drop Biscuits for a complete meal!

Print Recipe
Sausage Peppered Gravy {Dairy Free}
Cook Time 15 minutes
Servings
Ingredients
Cook Time 15 minutes
Servings
Ingredients
Instructions
  1. In a large skillet over medium heat, break up and brown sausage.
  2. While the sausage browns, blend cashews* and water in a high powdered blender or food processor until completely smooth.
  3. Add in 2 tbsp of arrowroot to the mixture and blend for a few more seconds.
  4. Once the sausage has browned, add the cashew sauce, salt, pepper, and sage to the skillet.
  5. Stir and bring the gravy to a simmer.
  6. Cook for 5-10 minutes until gravy has thickened.
  7. If desired, you can add another tablespoon of arrowroot powder to thicken the gravy even more. Simply mix it with 1-2 tbsp of water to create a slurry and add to the gravy.
  8. Serve it over biscuits, potatoes, chicken, or eggs. It's delicious in so many forms!
Recipe Notes

*Soaking cashews for 30 minutes prior will soften them and help the mixture blend faster and easier.

Easy Vegan Drop Biscuits {Gluten & Grain Free}

August 14, 2018

Recently, my husband discovered he was intolerant to eggs. Let me tell ya, we eat A LOT of eggs and that is coming to an end for awhile. This discovery came to our attention through testing that we had done through Balanced Health. We already suspected that he was intolerant to dairy, at least cow’s milk, but eggs just weren’t on our minds! It’s so nice to have some answers and work to eliminate some of his health issues. There were quite a few other things that we discovered through this testing that we never would have guessed! We’re excited to put some things into play and see what comes out of it. I’ll be sharing more details about our experience in a future post.

Balanced Health


Due to this newly discovered egg intolerance, I’m learning to adapt many of recipes to fit into his diet. Most of the baked goods that I make require eggs. There will be lots of experimenting in the near future.

The other night, he requested biscuits and sausage gravy…so I got to work! Surprisingly, he loved the first batch that I made of these and said, “Don’t change a thing!”

These biscuits are moist and perfectly crumbly, but still hold up well like your typical biscuits. They’re made from a mixture of flours and chia seeds, instead of eggs. If you can tolerate eggs, and are not restricted to a vegan diet, you could substitute an egg for the chia seeds and water in this recipe.

These Easy Vegan Drop Biscuits are super simple to make, hence the name, and could pair well with any meal. However, my favorite way to eat biscuits will always be to have them covered in sausage gravy. ALWAYS. Check out my recipe for Sausage Peppered Gravy for a dairy free, paleo take on the classic!



If you’re are interested in getting testing done like we did, you can do so through the link below. We purchased the Full Scan.

https://www.creatingbalancedhealth.com/product/fullscan/?ref=57

Balanced Health

You can receive $20 off any scan by entering “GonePaleo” at checkout. I would highly recommend doing it, if you’re curious at all about how your body is functioning despite having digestion problems or not. Our diet affects so many things in our body, from mood to your skin. If you are having ANY health issues, this test could give you answers or make a great starting point in aiding your health!

The full scan runs your saliva and hair samples (that you send via mail) against 600 factors. It lets you know how different parts of your body are functioning, i.e. your thyroids, liver, blood, digestion, nervous/respiratory system, etc. Such an interesting thing to learn! I will be getting myself tested in the future, as well!

Balanced Health

 

Print Recipe
Easy Vegan Drop Biscuits {Gluten & Grain Free}
Prep Time 5 minutes
Cook Time 15 minutes
Servings
biscuits
Ingredients
Prep Time 5 minutes
Cook Time 15 minutes
Servings
biscuits
Ingredients
Instructions
  1. Preheat oven to 350 degrees.
  2. In a small bowl, mix chia seeds and 1/4 cup of the water and let rest for 3-4 minutes.
  3. In a mixing bowl, combine remaining dry ingredients - almond and coconut flour, arrowroot, salt, and baking powder.
  4. Once the chia mixture has thickened and turned into a coagulated, gel-like mixture, add vinegar, avocado oil, and remaining 1/2 cup of water and whisk to combine.
  5. Add the wet ingredients to your mixing bowl with the dry ingredients. Stir just enough to combine.
  6. Onto a greased or lined baking sheet, drop approximately 1/3 cup-sized portions evenly onto the sheet.
  7. Bake for 15-17 minutes until slightly golden and cooked through the center.

Garlic & Herb “Pasta” Salad {Paleo, Whole30, Keto, Low-Carb}

August 7, 2018

This. Salad.

It’s perfect for those summertime cookouts or whenever you are trying to stay far away from the oven or cooking over a stove!

Pair it with almost anything, or eat it all on it’s own!

This Garlic & Herb “Pasta” Salad is refreshing and packed with flavor.

It’s great on those hot summer days when you just don’t feel like eating anything heavy.

…the best part, it takes less than 5 minutes to whip up!

 

Print Recipe
Garlic & Herb "Pasta" Salad {Paleo, Whole30, Keto, Low-Carb}
Prep Time 5 minutes
Servings
Ingredients
Prep Time 5 minutes
Servings
Ingredients
Instructions
  1. Prepare the garlic and herb dressing according to the recipe.
  2. Slice pepperoni into 1/4-1/2" strips.
  3. Slice tomatoes in half, if desired. This makes them easier to eat with a fork!
  4. Chop the cucumber into bite sized pieces. I do this by slicing it in half, longways first - then slicing each half longways again. Finally, I chop each "strip" into 1/2" pieces.
  5. In a large bowl, toss zucchini, pepperoni, onions, tomatoes, cucumbers, and dressing until combined.
  6. Let the salad rest in the refrigerator until ready to serve. Sometimes, excess liquid will come off of the veggies and the dressing will settle on the bottom. Make sure to toss the salad immediately before serving.