This article first appeared on Mind Body Green.
Mornings can be a particularly stressful time, so it’s helpful to have quick, healthy recipes on hand that you can whip up before getting your day started.
Image by Nadine Greeff / Stocksy
Jennifer Robins, the founder of Legit Bread Company and author of the new book Affordable Paleo Cooking With Your Instant Pot, makes paleo meals accessible through affordable ingredients and easy-to-make Instant Pot recipes. The paleo diet includes foods like high-quality grass-fed meats, omega-3-rich fish, fermented veggies, nuts and seeds, and fruit. Some of its many benefits include reduced belly fat and decreased inflammation.
The paleo avocado egg, breakfast porridge, and squash frittata recipes are delicious and pack in nutrient-dense ingredients. With your Instant Pot on hand, eating whole foods will be easier, so you can spend less time in the kitchen and more time enjoying.
1. Two-Faced Avocado Eggs
- 2 avocados
- 4 eggs
- ¼ teaspoon paprika
- Sea salt and pepper
- 1 cup (240 ml) water
- Fresh parsley or cilantro (optional)
- Slice open the avocados lengthwise, then remove and discard the pits.
- Crack open an egg and gently discard or reserve the white without breaking open the yolk. Ease the yolk into the opening of one halved avocado and set it aside, then repeat with the remaining eggs and avocado halves. Sprinkle with the paprika and your desired amount of sea salt and pepper.
- Pour the water into the stainless-steel bowl of your Instant Pot and lower in the trivet. Place the egg-filled avocados onto the trivet carefully. Press the Pressure Cook/Manual button and the +/- buttons until 4 minutes is displayed.
- Allow the cooking cycle to complete, then quick-release the pressure valve and remove the lid once safe to do so. Carefully remove the egg-filled avocados and eat them immediately or refrigerate them for later. Garnish with fresh parsley or cilantro if desired.
2. Liver Lovin’ Breakfast Porridge
- ½ small beet
- 2 bananas (less ripe)
- ½ cup (120 ml) full-fat coconut milk
- 6 ounces (170 g) fresh raspberries
- ¼ cup (60 ml) pomegranate juice
- ½ teaspoon vanilla extract (no alcohol)
- 1 light green apple, cored
- Place all the ingredients in the stainless-steel bowl of your Instant Pot. Secure the lid, close the pressure valve, and press the Pressure Cook/Manual button, then press the +/- button until 5 minutes is displayed.
- Allow the cooking cycle to complete, then quick-release the pressure valve and remove the lid once safe to do so. Puree the contents with an immersion blender or transfer to a standing blender.
- Serve the porridge warm or chilled, and top it with additional fresh fruit if you desire.
3. Smoky Spaghetti Squash “Frittata”
- 1 cup (240 ml) water
- 1 small/medium spaghetti squash, sliced across the shortest part (you’ll need to yield about 2 cups [240 g] of actual cooked spaghetti “strands”)
- 4 eggs
- ½ onion, minced
- 1 tablespoon (14 g) melted ghee, avocado oil or olive oil
- ½ teaspoon sea salt
- ½ teaspoon dried parsley
- ½ teaspoon ground black pepper
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- ½ teaspoon smoked paprika
- Pour the water into the stainless-steel bowl of your Instant Pot, then lower your steaming tray/trivet. Place the spaghetti squash sliced-side down onto the trivet—the halves can be stacked if necessary. Secure the lid and close the pressure valve. Press the Pressure Cook/Manual button and then the +/- buttons until 9 minutes is displayed.
- Allow the cooking cycle to complete, then quick-release the pressure valve and remove the lid once safe to do so. Carefully remove the cooked spaghetti squash using a utensil since it is very hot. Press the Keep Warm/Cancel button.
- Allow the squash to cool slightly, and then scoop out the strands from the spaghetti squash using a fork. Discard the seeds and place the strands in a mixing bowl. Add the remaining ingredients to the bowl and stir to combine.
- Spoon the mixture into a 3-cup (700-ml), pressure-cooker-safe casserole dish (high-heat-tolerant tempered glass or silicone work well) and lower the dish onto the trivet, covering it tightly with foil.
- Press the Manual/Pressure Cook button and then press the +/- button until 20 minutes is displayed. Allow the cooking cycle to complete, then quick-release the pressure valve and remove the lid once safe to do so. Slice and serve or refrigerate for later.
Yassss, brownies are totally paleo! Here’s how to make the ultimate paleo-friendly dessert. Looking for keto brownies?
We got you with this decadent recipe.
Almond flour is your BFF.
We prefer almond flour for its nutty flavor. Coconut flour also works here, but its texture can really dry out baked goods, so we find almond works better here.
Coconut sugar and honey are paleo friendly.
Coconut sugar or nectar is made from the sap of the coconut palm tree, which makes it a sweetener found in nature, so it’s paleo friendly. Same goes for honey. Grade B maple syrup is also paleo friendly if you’d like to sub in some here.
Almond butter is the secret ingredient.
Adding 1/2 cup almond butter to the egg-coconut sugar mixture makes these brownies intensely rich. It also adds some nice fattiness so you don’t have to rely on too much oil (in this case, olive oil).
Olive oil is your healthy fat.
Canola oil = not paleo, but olive oil is! We only like to use 1/4 cup so you don’t overpower the brownie with its flavor. Fortunately, these have three times the amount cocoa powder, so you’re safe.
Don’t skip the sea salt.
We love nothing more than a salty-sweet dessert at Delish. Topping these brownies with a garnish with flaky sea salt is just the thing they need to make them ultimately addictive.
3/4 c. unsweetened cocoa powder
1/2 c. almond flour
1 tsp. baking soda
1 tsp. kosher salt
1/2 c. almond butter
1/2 c. coconut sugar
1/3 c. honey
1/4 c. extra-virgin olive oil
2 large eggs
1 tsp. pure vanilla extract
Sea salt, for sprinkling
- Preheat oven to 350° and line a 8″-x-8″ baking pan with parchment paper and grease with cooking spray. In a large bowl, whisk together cocoa powder, almond flour, baking soda, and salt.
- In a medium bowl, whisk together almond butter, coconut sugar, honey, oil, eggs, and vanilla until smooth. Add dry ingredients and stir until just combined.
- Pour into prepared pan and bake until a toothpick inserted in the middle comes out clean, 22 minutes.
- Sprinkle with sea salt then let cool slightly before serving.
This article first appeared on Delish.
This delicious Creamy Lemon Chicken is prepared in a skillet and sautéed with mushrooms and asparagus. Full of flavor, but also dairy free using coconut milk as the cream base. Serve with rice, pasta, or zoodles for a complete healthy dinner that the whole family will enjoy!
I’m gonna be honest with you guys on this dish; it was really hard to photograph. I am not quite skilled in food photography (but getting better with practice) and I struggled with this one. I almost didn’t post it because I wasn’t happy with my photos, but I couldn’t bring myself to to nix it. Know why? Because it’s really really really good. I told my husband I wasn’t so sure about posting it, and he was adamant that I must share with the world because he loved it so much. So just trust me on this one, and try it out! No more worries about the yucky pictures because after almost 2 years, I finally posted new ones! And phew, I feel so much better about thee new ones…….
As mentioned above, this is a creamy dish. But instead of butter and cream, I used coconut milk and coconut oil. Coconut oil and milk are better alternatives to heavy cream and butter. Although they have high saturated fat content, they are much healthier source of fat than most saturated fat because they contain medium-chain triglycerides (also called MCT’s). I don’t want to get too scienc-y on you, but let me just share with you the difference between MCT saturated fats and other common saturated fats (such as vegetable oils, animal fats, etc.) MCTs are sent directly to your liver and are quickly converted into energy as opposed to being stored as fat. This also creates less stress on the digestive system and does not require special enzymes to break down. So don’t be turned off by the saturated fat content! Surprisingly, the coconut taste in this dish is nonexistent. But, if you are really scared of that part, you can always use half and half or cream as your base (but remember that these saturated fats behave differently and are not as beneficial like our MCTs).
So back to the dish I started off by heating up some coconut oil in a skillet. I sautéed each chicken breast for a few minutes on each side (they will not be cooked through), set aside. You may need to add a bit more coconut oil, and add your mushrooms, garlic, and asparagus to the pan. Cook for about 10 minutes, until the asparagus is nice and crispy, and the mushrooms are fragrant and soft:
- 3-4 large chicken breasts
- 2 tbsp coconut oil
- 3 garlic cloves crushed
- 8 medium sized asparagus spears cut into 1 inch pieces
- 8 oz sliced mushrooms
- 3/4 cup coconut milk the canned stuff, you can use light or full fat
- Juice of 1 lemon
- Zest of 1 lemon
- Salt to taste
1. Begin by heating up a large skillet to medium-medium high heat. Once hot, add 1 tbsp coconut oil.
2. Place chicken in pan, heat about 3 minutes per side, and set aside (chicken will not be cooked through).
3. Add remaining coconut oil if needed. Toss in crushed garlic, asparagus, and mushrooms.
4. Saute until asparagus is crispy, and mushrooms are soft and fragrant (about 10 minutes)
5. Return the chicken to the pan. Add in coconut milk, lemon juice, and lemon rind.
6. With the skillet on medium high heat, cover. Wait until the mixture bubbles, then lower to medium low. Cook for an additional 3-5 minutes or until the chicken is cooked through.
7. Salt to taste and serve with rice, pasta, or zoodles.
Bring on the Buffalo! This Buffalo Chicken Stuffed Spaghetti Squash is so good you’ll want to hide the leftovers.
You know when you make a recipe that’s just so incredibly amazing and you don’t want to leftovers to end? This is one of those. Especially for all of you Buffalo-sauced anything lovers (present company included).
I’m pretty sure I’m not the only one who has ever hidden leftovers in the fridge. You know, as in tucked them way in the back of the crisper drawer under the parnsips and celery to prevent husbands/partners/roommates/teenagers from devouring them before you do?
Don’t tell my husband but this is where all the best leftovers go – at least a small portion of them. And this Buffalo Chicken Stuffed Spaghetti Squash was no exception.
Ok, enough about my leftover hiding ways let’s talk Buffalo incredibleness here (though if you can relate to the leftover stashing, please leave a comment below. Leftover hoarders unite!) Inspired by our wildly popular Slow Cooker Buffalo Chicken that went absolutely viral last summer thanks to the supportive and voracious Whole30 community, this dish combines all the best things about Buffalo – a tangy, spicy sauce + crisp crunchy veggies + a cool, creamy drizzle of Ranch dressing (or a sprinkle of blue cheese to keep things authentic in Life After Whole30).
Buffalo sauce is relatively easy to make. A little ghee, a little hot sauce, something to make it salty and a pinch of garlic. It’s not complicated but it’s also one. more. step on the road to Buffalo chicken nirvana. So this time rather than whipping up my own sauce, I grabbed a bottle of Tessemae’s new Mild Buffalo Sauce and went to town. Because there could be no more waiting to get this dish into my face.
I know that those of you who know me are thinking, “Mild?!” because I love me some melt your face off Buffalo (or anything, for that matter) but hear me out! I’m totally loving this Mild Buffalo Saucebecause you get all the flavor of Buffalo without the heat so the other flavors in your dish still shine through. And it’s pre-made so it can easily go on all the things. Roasted veggies or potatoes, leftover shredded chicken, egg muffins and more.
If you’re still reading this and haven’t jumped immediately to the recipe, I’m amazed. Thanks for hanging in there. I have to say that the directions for this recipe look a little daunting BUT it’s actually quite simple to prepare. While the squash is roasting you’ll cook the chicken (I give you instructions for both Instant Pot and stovetop so you’ve got options) and dice up the celery, green onions and red pepper. And when the chicken is done you’ll toss it all together with the Buffalo sauce before mounding it back into the squash shells. At this point, feel free to eat it as is or pop it back into the oven until it’s heated through. I’ve done it both ways and I can say they’re equally delicious.
Just don’t forget to drizzle it up with some Ranch if you want to make it truly amazing. Try our Paleo Ranch Dressing & Dip recipe or pick up a bottle of Tessemae’s Creamy Ranch at your local grocer or Target – both options will allow you to keep this dish Whole30-friendly. Or, for those who ‘do dairy’ get crazy authentic here and sprinkle it all with some crumbled blue cheese before you put it back in the oven.
- 1 ¼ lbs chicken breast, cooked and shredded
- 1 medium spaghetti squash, halved (about 3 lbs.)
- 2 ribs celery, thinly sliced
- 2 green onions, white and green parts thinly sliced
- ½ cup diced red bell pepper
- ½ cup Tessemae’s Mild Buffalo Sauce (or make our easy Homemade Buffalo Sauce)
- Optional: 1/4 cup Tessemae’s Creamy Ranch Dressing or Homemade Paleo Ranch Dressing
- Optional: 1/4 cup crumbled blue cheese (omit for Whole30)
- Preheat oven to 350°F.
- Line a baking sheet with parchment paper and set aside.
- Slice both ends from squash and discard.
- Stand squash up on one of it’s cut ends and use a large knife to cut the squash in half lengthwise.
- Scoop seeds and stringy insides out using a large spoon.
- Place squash cut-side down on the baking sheet.
- Bake for 30-40 minutes or until squash is tender. Baking time will depend on the size of your squash, larger squash requiring a longer cook time. When squash is tender, allow to cool slightly before using a fork to gently scrape the squash into a large bowl. Reserve the squash shells.
- While squash is roasting, cook the chicken.
To cook the chicken:
- Directions for Instant Pot: Insert rack into inner pot. Add 1 cup water or broth. Lay chicken on rack. Secure lid and select ‘Poultry’ setting and increase time to 17 minutes (19 if the breasts are really thick). At the end of the cooking time, allow pressure to naturally release for 5 minutes then flip the vent valve and release the remaining pressure. Move chicken to a cutting board to cool slightly before shredding with two forks.
- Directions for Stovetop: Place a medium skillet over medium-high heat. Add 1 tsp. avocado or coconut oil and swirl pan to coat with the oil. Add chicken and ½ cup water. Once the water begins to simmer, reduce heat and cover. Cook chicken for 15-18 minutes or until cooked through. Move chicken to a cutting board to cool slightly before shredding with two forks.
To assemble the stuffed squash:
- Place squash shreds, chicken, celery, onions, peppers and Buffalo sauce in a large bowl. Toss well to coat. Spoon squash mixture into the squash shells. Return the stuffed shells back to the baking sheet and place in 350°F oven for 10-15 minutes or until heated through.
- Serve with Tessemae’s Creamy Ranch Dressing (for Whole30) or crumbled blue cheese, if desired.
All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish this recipe, please rewrite the recipe in your own unique words and link back to the source recipe here on The Real Food Dietitians. Thank you!
This recipe first came from The Real Food Dietitians.
Healthier Thai flavors. Thai food used to be a go-to for me and a set of flavors that just always sounded good. To be honest, it is the one type of cuisine I’ve truly missed since going Paleo.
Lucky for you guys though, Justin created this flavorful and vibrant sweet potato chicken pad Thai that is sure to be a new favorite. It has the Thai like flavors but with healthy sweet potato noodles, creamy cashew butter and coconut aminos instead of peanut and soy. You will love how tasty and comforting this dish is.
Do you feel tired all of the time, are you irritable, do you have digestive issues, are you often bloated (especially before bed), do feel like your head is in a fog, do you suffer from headaches or migraines, do you get cold sores often? The list goes on and on..…but if any of these symptoms sound familiar to you, I’d highly recommend doing a January Whole30. We will also being doing a January Whole30 and you can join us! We’ve designed the meal plan with shopping lists and extra resources. Doing a Whole30 is not a cure-all – in fact it is not meant to diagnose or cure anything. However, as I can share from my own journey, it can be a very transformative experience. Plus, you’ll get to eat tasty meals, similar to this Sweet Potato Chicken Pad Thai.
MY HEALTH STORY AND WHY I LOVE WHOLE30
My own journey of managing Multiple Sclerosis with diet, lifestyle and fitness has been a long, windy road. I was diagnosed 10+ years ago. Truthfully, I haven’t gotten it right every time, but I have learned A TON, and I have found what works for me – eating real food, reducing life stressors and staying active by teaching and taking barre classes.
WANT TO DO A WHOLE30 WITH US??
Are you intrigued? Are you ready to take a bold step to change your health story? It’s not too late to change the course of your health. I can speak from being in a place where I suffered from fatigue, migraines, digestive issues (among other symptoms) and was basically just going through the motions in life to finding health and creating a vibrant life. Do it for YOU this coming year!
To make your Whole30 easier we’ve put together a 30-day Meal Plan complete with weekly shopping lists, efficient make-ahead meals, flexible prep instructions and more. Our meal plan utilizes leftovers to minimize cooking time and is highly organized so all you have to do is follow the instructions. It features complete and balanced meals for the entire duration of your Whole30.
So, what do you say? Are you in?
- 1.5 lbs chicken breasts, cut into small cubes(about 3 breasts)
- 1 shallot, diced
- 3 cloves garlic, minced
- 3 green onions, diced
- 1/4 cup cilantro, diced
- 1/2 cup cashews, chopped
- 3 sweet potatoes, spiralized into noodles
- 3 tbsp sesame oil, divided
- 2 eggs
- Salt and pepper
1. First, make the sauce by combining all of the sauce ingredients into a small bowl or jar and whisking well. The sauce will be thick, but mix it up as much as you can to get a creamy consistency. Set aside.
2. Chop chicken as noted. Chop shallot, garlic, green onions, cilantro and cashews.
3. Turn sweet potatoes into noodles using a spiralizer.
4. Heat a large skillet over medium heat and add in 2 tbsp sesame oil. Once hot, add the sweet potato noodles. Toss with oil and season with a big pinch of salt and pepper (about 1/2 tsp each). Cook, stirring occasionally, until the noodles are tender but not too soft, about 6-7 minutes. Remove and place on a plate.
5. In the same pan over medium heat, add in 1 tbsp of sesame oil. Add in shallot and garlic to saute for 1-2 minutes, stirring constantly.
6. Add in chicken. Season chicken with a pinch of salt and pepper. Cook, stirring occasionally, until the chicken is cooked through, about 5-6 minutes.
7. Next, crack the eggs into the pan. Scramble the eggs and cook for a few minutes, until the eggs are cooked through.
8. Add the sweet potato noodles back in. Pour in the sauce and mix
9. Add in green onions, cilantro and cashews. Toss to mix and then serve.
This recipe was originally published in our cookbook, but I’m going to share it with you guys here today:
Stir all the ingredients together in a bowl until smooth. If desired, cover and refrigerate to thicken slightly before serving. This ranch dressing will keep for up to a week in the refrigerator.
This article first appeared on Nom Nom Paleo.