BODYbyDONAVON
Berry Paleo Pancakes
pancakes
I’m a serious pancake eater and these blueberry pancakes definitely hit the spot! I have tried numerous recipes and variations, but believe this combination to be the best. You can modify the recipe by substituting different nut butters (except peanut or the Paleo Police will arrest you) or by using almond flour instead of coconut flour. I eat them plain, but raw honey, agave nectar or any nut butter could be used instead of traditional syrup.
Coconut flour is a gluten-free, lower-carb, high-fiber alternative to wheat flour.  It has 5 grams of fiber per tablespoon, while whole-grain flour only has 0.8 grams. Coconut flour is packed with protein and contains healthy fats (medium-chain triglycerides, MCTs), which provide instant energy, digest easily, and boosts your metabolism.

Ingredients:

•  2 large mashed bananas
•  2 eggs
•  3 Tbsps. almond butter
•  1 tsp vanilla extract
•  1/4 tsp cinnamon
•  1/4 tsp baking soda
•  3 Tbsps. coconut flour
•  2 Tbsps. almond milk
•  1 cup berries (blueberries, strawberries or raspberries)
•  Coconut oil


Directions:

1.  In a large bowl, use a whisk or a mixer to beat the mashed bananas, eggs, almond butter, vanilla and almond milk.
2.  Add coconut flour, baking soda, salt and cinnamon. Mix until well-blended then stir in the berries.
3.  Place a large skillet on medium heat and add 1 Tbsp. of coconut oil.
4.  Pour approximately a 1/4 cup of batter in rounds on the skillet. Cook them 5 minutes on each side.

Quinoa

By: The Working Girl’s Kitchen

Chocolate for breakfast? Yes, please! This dish may not look that appetizing, but the flavor is delicious and it’s extremely filling and nutrition-packed. You can make the recipe the night before. Just heat it up in the morning and add your favorite fruit. I also stirred in chia seeds to add more nutrition to the dish, but it is super healthy even without this addition.

Raw cocoa powder: Chocolate can be unhealthy and calorie dense when sugars and other additives are added. Raw cocoa powder, however, is highly nutritious and can provide multiple health benefits.

Benefits of raw cocoa powder:

·         2 tbsp of cocoa contains: 3.6 grams of fiber (14% of the daily value), 2 grams of protein, 8% of the daily value of iron and 14% of the daily value of magnesium

·         It provides antidepressant benefits

·         It contains approximately 43.6 mg of flavonoids per grams. Flavonoids are a part of a powerful group of antioxidants. Hot cocoa contains more antioxidants per cup than a serving of red wine or tea.

·         Consuming raw cocoa powder may help to fight cancer, heart disease and aging through its antioxidant boosting effect.

Ingredients:

·         1 cup uncooked quinoa

·         1 cup of water

·         1 cup of milk (almond milk, soy milk)

·         1 banana, mashed

·         1.5 tbs honey

·         1.5 tbs raw cocoa powder

·         2 tsps vanilla extract

·         Sliced almonds

Directions:

1.       Cook quinoa as directed with water and milk.

2.       Mash the banana in a bowl. Add the cooked quinoa and all other ingredients to the bowl. Mix well. You can add more milk, honey, cocoa and/or vanilla extract until you achieve a flavor and consistency you are satisfied with. Top with fresh sliced strawberries, sliced banana, mint leaves etc.

photo-153

By: The Working Girl’s Kitchen

I know. Another roasted chicken recipe. I can’t help myself though! The sense of accomplishment in seeing a beautifully cooked bird come out of the oven is addicting. I swear! And, the taste of the marinade in this recipe is amazing. I was fortunate enough to have a few taste-testers this time around, and all gave enthusiastic thumbs up.

This is the first time I removed the spine of the bird and butterflied it. I think I may prefer this method. The bird seemed to cook more evenly for me.

Ingredients:

·         1 3-4 lb whole chicken

·         1 1/2 lbs red potatoes, skin-on, thinly-sliced

Marinade:

·         2 ancho chile  or 2 tbs of ancho chile powder

·         2  tbs smoked paprika

·         6 gloves garlic

·         1 tbs sea salt

·         1 tsp coriander

·         1/4 cup sherry vinegar

·         1/4 cup canola oil

·         1/2 tsp fresh ground pepper

Instructions:

1.   Preheat oven to 425F.

2.  Butterfly chicken: Place on cutting board, breast-side down. Using kitchen scissors, cut along both sides of the spine. Remove and discard. Turn the chicken over. Place your hands on the breast bone and press down hard to flatten the chicken. You will hear some bones break.

3.  Prepare the marinade. Blend all the ingredients in a blender or food processor.

4.   Brush the bottom of the roasting dish with the marinade. Place the sliced potatoes on top. Sprinkle salt and pepper over the potatoes.

5.   Brush both sides of the chicken with the marinade –coat heavily. Make sure to save some marinade for later.

6.   Place chicken, skin side down (breast-side) on the potatoes and place in the oven.

7.   Turn the chick over after 15 minutes, and place back in the oven.

8.   Cook another 15 minutes. Pull chicken out of the oven and brush more marinade (this is the skin side). Marinade heavily.

9.    Return to the oven and cook another 15-20 minutes (the leg/thigh should reach an internal temperature of 180F).

10.   To crisp the skin, broil on high for 5 minutes.

11.   Remove chicken when done and let rest for 5-10 minutes.

Greek yogurt with blueberries

By: The Working Girl’s Kitchen

This yogurt bowl is nutrition-packed and simple to whip up. I generally make it for breakfast, but it can satisfy a sweet-craving as well. In regards to honey, I recommend buying honey that is not ultra-filtered – in other words, honey that contains pollen; pollen is rich in protein, vitamins and minerals. The majority of honey sold in grocery stores, unfortunately, is ultra-filtered and lack pollen. I purchase my honey from Trader Joe’s – their mesquite honey. Honey purchased for farmer’s markets or directly from a farm also great.

If you click on the hyperlinks on the below ingredients, you can review the nutritional benefits on my website.

Ingredients

  • 0% plain Greek yogurt (Fage is my preferred brand)
  • Chia seeds
  • Honey
  • Blueberries (feel free to substitute your preferred fresh fruit)
  • Ground cinnamon

Directions

Add all ingredients together in a bowl, and enjoy! Super simple!

photo-152

By: The Working Girl’s Kitchen

It’s awesome to have a connection to fresh seafood! The other day, I was handed a bag of fresh mussels. Awesome! Mussels are a healthy and nutrient-packed protein choice. They are low in calories and fat, and an excellent source of vitamin B12 and selenium. They are also a good source of vitamin C, iron and omega-3 fatty acids.

This is my first time cooking with fresh mussels. I watched a couple of YouTube videos before prepping these little shelled gems and recommend you do the same if you have never cooked with them before. I was pleasantly surprised as to how easy it is to cook them. This recipe turned out delicious. I added cooked quinoa to the broth afterwards to enjoy more of the excellent sauce.

Ingredients:

·    2 lbs mussels, cleaned and debearded

·    2 tbs of butter or ghee

·    4 cloves garlic, minced

·    1/2 tsp red pepper flakes

·    1 lemon, zested

·    2 cups white wine

·    Fresh ground pepper to taste

·    Handful of grape tomatoes, halved

Directions:

1.  Melt butter in a large stock pot over medium heat. Add garlic and sauté for 30 seconds. Season with red pepper flakes and lemon zest.

2.  Add sine and season with black pepper. Bring sauce to a boil, stir in mussels, and cover immediately. Shake pot and let boil for 1 minute.

3.  Stir mussels, replace cover and let boil for 3 more minutes. The shells will begin to open. Stir in tomatoes. Cover pot again, and cook until       all shells are open, 1-3 minutes.

4.  Remove from heat and serve.

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