In life, it’s the little things that count. Not the great big momentous occasions, but the daily moments that all strung together, make up your own personal circle of life. We cannot measure the quality of our lives by the big events like birthday celebrations, weddings, baptisms and graduations. It’s the day-to-day stuff that makes up your life.
This is also true with eating. It’s not just the big meal occasions—dinner out, Thanksgiving, birthday cake and such. Becoming a healthy eater has everything to do with daily decision making over what will go in your mouth, rather than worrying about a special occasion (I say, splurge and enjoy it! The next day, do penance and throw in a little extra exercise and pare a few calories off your daily intake for the next few days.)
But it’s those daily decisions that count; to choose not to drive thru and wait an extra 15 minutes to get home to real food. It’s choosing fruit over donuts; water over soda and not to have that bowl of ice cream watching TV. Those are the little decisions that matter much more so than eating an extra piece of pie at Thanksgiving. Yeah, overindulging is hard on your body and we talk about being “Thanksgiving full” as the ultimate test of fullness, but the daily awareness of what you put in your body is what the definitive cause and effect of how your body looks, feels and operates.
Sometimes it’s easy (like the above example of fruit over donuts). Other times, it’s harder to know what to do. Here are some easy swaps to help you to save calories, your health and your sanity, too, so you know that what you’re doing will make a difference!
Instead of a blueberry muffin (which, let’s be honest, is really a cupcake with blueberries in it!) have a cup of Greek yogurt with 1/2 a cup of blueberries stirred in. Save yourself 249 calories (and some considerable carbs!).
Instead of a 2 slices of whole wheat bread, have 1 Orowheat Sandwich Round (whole wheat also), saving yourself 140 calories!
Instead of 1 cup of white rice, have 1/2 cup of brown rice mixed with chopped steamed broccoli. You’ve just saved yourself nearly 100 calories (and ratcheted up the fiber count, too!).
Instead of a pork chop, go for an equal serving of pork tenderloin and save yourself 50 calories (plus a lot of fat grams!).
It’s not that difficult to make a big difference a little bit at a time. Awareness counts as much as calories do. Keep that in mind as you hit the grocery store this week!
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Fall is in full swing and we’re not above loving that infamous “basic” beverage that explodes EVERYWHERE this time of year: the sweet and spiced PSL (aka: Pumpkin Spice Latte).
Since the Starbuck’s version, that must be credited for bringing this drink such fame, is sooo full of sugar and other mysterious-not-good-for-your-poor-body ingredients we decided to take matters into our own hands and make a version with real ingredients that’s also WAY LESS sugar and even Paleo-friendly!!
May we present our Paleo Pumpkin Spice Latte recipe:
(Makes 3 to 4 servings pending on mug size 😉 and it’s maybe a little too easy to consume all on your own if you’re not careful)
2 cups unsweetened cashew OR almond milk (I typically use cashew, it tends to be the creamiest)
1/4 cup pumpkin purée
1 tablespoon honey and/or pure maple syrup (I like using just a little of both)
1/2 teaspoon vanilla extract
1 tablespoon grass fed butter (substitute with more coconut oil or coconut butter for vegan option)
1 teaspoon coconut oil
1 1/2 cups hot strongly brewed coffee
1/4 teaspoon ground cinnamon
A couple shakes of ground cardamom
A dash of ground ginger
A dash of ground cloves
A dash of ground nutmeg
Heat cashew (or almond) milk in a small sauce pan over medium low heat. Be careful not to boil the milk, and once it’s become hot, remove it from heat. Add all ingredients, including heated milk, to a blender. Blend for several seconds or until fully combined. A bit of froth should’ve formed after the mixture settles. Give it a quick taste test and adjust accordingly if you wish!
For example: add more spices if you fancy // if you want it creamier, then add a smidge more butter and/or coconut oil // and if you want it as sweet as Starbucks, instead of adding more honey or syrup, use Stevia to sweeten it to taste! A bit more maple syrup will do the trick too, BUT, it’ll lessen its qualifiers as “Paleo” LOL – enjoy hot and with a sprinkling of cinnamon on top!
If you’re feeling especially wild, trying making our Paleo Coconut Whipped Cream for a topping – you can find that recipe HERE.
You all voted so here is you Paleo-elect Cocoa and Whipped Cream recipes!
Let’s be real, we could all use a giant mug of cocoa after this supremely stressful election season. Or wine. But for the sake of this post, let’s just say cocoa.
Paleo Hot Cocoa // Serves 1
1 1/2 cups unsweetened almond (or cashew) milk
1 1/2 tablespoons unsweetened cocoa powder
2 to 3 tablespoons raw honey (to taste)
1/2 teaspoon vanilla extract
In a heavy bottom sauce pan, heat almond milk over medium high heat. Remove from heat before milk boils. Whisk remaining ingredients together with milk and voila! Add a dash of cinnamon if you’re an adventurous cocoa consumer 😉
Paleo Coconut Honey Whipped Cream // serves many or few (depending on how much of a whipped cream glutton you are!)
1 (14 ounce) can of coconut cream – don’t flip out! Coconut cream is a real thing, I typically find it in my local Trader Joes, but most health food stores and even standard grocery stores carry it these days! IF you cannot locate a can of coconut cream, fear not! Just use a can of full fat coconut milk – it won’t be quite as thick, but that’s alright. (drain any water sitting under the cream)
2 teaspoons vanilla extract
2 to 4 tablespoons raw honey
Place all ingredients into a medium mixing bowl and blend with a stand up mixer, or hand held, for a good 5 minutes (gradually increase speed of mixer). You’ll see it start to become the proper consistency and then just serve in cocoa or coffee or on top of anything you like!
By: Leanne Ely
It’s time for Tricks, Tips and a Recipe! And in honor of this most ultimate summer squash, today we’re giving it the attention it deserves. Sound good?
Zucchinis are packed with beta-carotene, potassium and B vitamins. They also provide fiber and a bit of Vitamin C, but a large zucchini contains only 16 calories!
While zucchini can be used in muffin and loaf recipes, I prefer to eat it in its pure form, simply stir fried as a simple side dish. Oh you know what else is good? Grated zucchini sautéed in olive oil and a bit of garlic with salt and pepper. Absolutely delicious and almost rice-like in texture.
This is one versatile and delicious veggie!
Now, it’s time for your Trick:
If you don’t know what to do with all that zucchini in your garden, grate it up and put it in the freezer, sealed individually in one-cup servings.
Select small to medium sized zucchini if you’re eating them for flavor. The bigger guys start to lose their taste after awhile. They’re okay for purposes like zucchini bread, but they won’t do much for you in a stir fry.
And your Recipe from our new 21 Day Knock Out!
Fried Egg and Veggie Skillet
2 tablespoons coconut oil, divided
1 medium onion, diced
1 large red bell pepper, stemmed, seeded and diced
1 pound zucchini, quartered and thinly sliced
Sea salt and freshly ground black pepper to taste
1 teaspoon fresh chopped thyme
4 large eggs
COOKING INSTRUCTIONS: In a very large skillet over medium high heat, melt half the coconut oil. Add onion, pepper, and zucchini and sauté for 5 to 8 minutes, until tender.
Season with sea salt and freshly ground black pepper to taste. Stir in thyme.
Move the veggies to the outer edges of the skillet and lower the heat to medium. Add the remaining coconut oil. Crack eggs into the center and fry for 1 to 2 minutes. Flip eggs over and fry for an additional 1 to 2 minutes, or until eggs reach desired doneness.
Carefully scoop vegetables out and top with eggs. Season eggs with sea salt and freshly ground black pepper. Serve immediately.
If you want more tasty recipes to help you stay on track and get ready for summer, join me on our new 21 Day Knock Out here!
By: Leanne Ely
Fresh mint is a common sight in the summertime and today you’re going to get a tip, a trick and a recipe featuring this pretty little leaf!
I have mint growing in my garden and let me tell you, when you plant mint, you have mint for life! Really. Mint can take over so you really have to be vigilant about keeping this plant in line.
But if you can manage a mint crop it’s well worth growing! (If you don’t have a green thumb, fresh mint is a relatively easily fresh herb to get your hands on.) Mint is quite high in Vitamin A and it also contains Vitamin C, iron and manganese.
There are many uses for mint leaves. While you see it most often used as a garnish, you can add mint leaves to your smoothies for a minty kick (can you say chocolate mint?!), make yourself a cup of peppermint tea, or even flavor your water with them!
Now, it’s time for your Trick
When you’re freezing a tray of ice cubes, try adding a mint leaf to each one for a pretty (and refreshing) way to keep your lemonade or cocktails cool!
If you wish to plant your own mint, I recommend planting it in a container. This is probably the best way to keep that mint under control.
And your Recipe
Mint Chip Smoothie
1/2 cup unsweetened coconut milk
1/2 to 3/4 cup water (or more coconut milk)
2 tablespoons mint leaves, chopped
1 tablespoon cacao nibs
1 scoop Perfect Paleo Protein Mix (chocolate preferred for this recipe)
2 teaspoons Saving Dinner Fibermender (optional)
1 tablespoon Just Juiced Greens (optional)
In a blender, place coconut milk, water, mint leaves, cacao nibs, Saving Dinner all-in-one smoothie mix, Saving Dinner Fibermender and Saving Dinner Just Juiced Greens (optional); blend until smooth and enjoy! It’s ok to add a tad more milk of your choice, if a thinner smoothie is preferred.
Speaking of smoothies…I LOVE Perfect Paleo Protein–dairy free, creamy yumminess and anti-inflammatory to the 10th degree! Highly recommended!