Category Archives: Drinks

Gingerbread Spiced Bulletproof® Coffee

Gingerbread Spiced Bulletproof CoffeeGingerbread Spiced Bulletproof® Coffee is a warm, comforting cup of holiday flavor…sort of like eating a gingerbread man, but without the gluten bomb in your gut. You can make your coffee using your preferred method, and I’ve got a few ideas below for different ways to incorporate the gingerbread spice into your next cup. Curious about exactly what Bulletproof® coffee is and why it’s so good? Read my post here.

If you’re looking for DIY gift ideas for the holidays, make up a large batch of gingerbread spice mix, and put it in a fancy jar with a beautiful label (see more ideas for DIY spice mixes here). Even better would be to print out this recipe (or maybe the one for my Breakfast Sausage Scotch Eggs).

Gingerbread Spiced Bulletproof® Coffee Ingredients:

Makes 2 cups

Gingerbread Spiced Bulletproof Coffee

 Gingerbread Spiced Bulletproof® Coffee Ingredients:

  1. Sprinkle the gingerbread spice mix into the coffee grounds. Brew the coffee using your preferred method (I use a French press but any preparation will do).
  2. Pour hot coffee into a blender. Add the grass-fed butter and coconut oil, plus any extras like sweetener if preferred.
  3. Blend for 30 seconds until frothy and creamy (use caution when using a blender with hot liquids). You could also use an immersion blender or just melt the butter and oil on top of your hot coffee, but I don’t prefer it that way…it ends up like an oil slick. If that’s your thing though, that’s okay :)
  4. Sprinkle with extra gingerbread spice, if desired.

Change It Up:

  • Prepare the coffee according to step 1. Instead of adding butter and coconut oil, add coconut milk, almond milk or grass-fed heavy cream (if it agrees with you). Or, if black coffee’s your thing, drink as is.
  • Make it a gingerbread spiced latte by brewing espresso, combining with steamed or heated coconut milk, then sprinkling with some of the spice mix.
  • Use chai tea instead of coffee or a gingerbread spiced chai. 

Do you like gingerbread spiced coffee? Have you ever tried Bulletproof® Coffee?

Gingerbread Spiced Bulletproof Coffee

Kombucha Recipes for the Holidays: Pomegranate and Cranberry

Kombucha Recipes for the Holidays | StupidEasyPaleo.comKombucha recipes with holiday fruit flavors are on the menu today, and I’ve come up with two festive versions for you to experiment with: pomegranate orange and cranberry cinnamon.

What is kombucha?

It’s a fermented tea that’s rich in probiotics and B vitamins. Click here to read more about kombucha health benefits. Believe it or not, like most fermented foods, kombucha is pretty easy to make even though it’s got a reputation for being complicated. Most kombucha recipes call for sweetened green or black tea to be combined with a SCOBY (a symbiotic colony of bacteria and yeast) which ferments the sugar. You can drink kombucha plain, but it’s more common to flavor it with fruit, aromatics and spices. 

How do you make a basic kombucha recipe?

For a very helpful tutorial and kombucha recipe, click on my post here. It explains everything you need to know for making your own kombucha tea from scratch. 

Where can you get a kombucha starter kit?

If you’re not quite as DIY adventurous, you can get kombucha starter kits that contain all the ingredients and equipment you need to get your brew started. (where to find kombucha starter kits)

Kombucha Recipes for the Holidays

For Pomegranate Orange Kombucha…

Kombucha Recipes for the Holidays | StupidEasyPaleo.com

Ingredients for 1 Quart (4 cups or ~1 liter) of Pomegranate Orange Kombucha:

  • 4 cups (64 ounces or 1 liter) of prepared plain kombucha tea from the 1st round of fermentation (click here for instructions)
  • 2 – 4 ounces (60 – 120 milliliters) good quality pomegranate juice
  • 1 – 2 ounces (30 – 60 milliliters) fresh orange juice

Kombucha Recipes for the Holidays | StupidEasyPaleo.com

Special Equipment to Make the Pomegranate Orange Kombucha:

Directions for the Pomegranate Orange Kombucha:

Note: You’ll be doing the second fermentation in this recipe, so you’ll have to have already completed the first round of fermentation prior to starting these steps. 

  1. Add the plain kombucha tea to the glass jar.
  2. Pour in the juices.
  3. Close the lid and allow the kombucha to ferment again for 1 – 3 days (the length of depends on your taste – how sweet or sour you like it – plus the temperature / time of year when you make it. You may want slightly more or less juice or more or less carbonation. Mine usually takes 2 days until it agrees with my taste buds. 
  4. Store the completed tea in the refrigerator with the lid on tightly to keep in the carbonation. 

For Cranberry Cinnamon Kombucha…

Kombucha Recipes for the Holidays | StupidEasyPaleo.com

Ingredients for 1 Quart (4 cups or ~1 liter) of Cranberry Cinnamon Kombucha:

  • 4 cups (64 ounces or 1 liter) of prepared plain kombucha tea from the 1st round of fermentation (click here for instructions)
  • 4 – 6 ounces (120 – 180 milliliters) good quality cranberry juice
  • Sprinkle of cinnamon (for serving) Kombucha Recipes for the Holidays | StupidEasyPaleo.com

Special Equipment to Make the Cranberry Cinnamon Kombucha:

Directions for the Cranberry Cinnamon Kombucha:

Note: You’ll be doing the second fermentation in this recipe, so you’ll have to have already completed the first round of fermentation prior to starting these steps. 

  1. Add the plain kombucha tea to the glass jar.
  2. Pour in the juice.
  3. Close the lid and allow the kombucha to ferment again for 1 – 3 days (the length of depends on your taste – how sweet or sour you like it – plus the temperature / time of year when you make it. You may want slightly more or less juice or more or less carbonation. Mine usually takes 2 days until it agrees with my taste buds. 
  4. Store the completed tea in the refrigerator with the lid on tightly to keep in the carbonation. 
  5. Sprinkle with cinnamon before serving.

Change Up the Kombucha Recipe:

  • No time to make homemade kombucha? Buy plain, unflavored kombucha and add just a splash of juice for flavor.
  • Don’t like kombucha? Use sparkling water in its place and add just a splash of the juice for flavor.
  • Mix and match: pomegranate cinnamon or cranberry orange might be nice!
  • Experiment with fresh pomegranate arils instead of prepared juice (you’ll want to strain them out before drinking).
  • For a fanchy schmancy twist: serve with a garnish, like orange peel.
  • Concerned there’s too much sugar in kombucha? Dilute it 1:1 with sparkling water.

Thirsty for More Kombucha Recipes?

Check out this post for 17 more kombucha recipes from The Nourished Life!

What’s your favorite kombucha recipe flavor combination?

Kombucha Recipes for the Holidays | StupidEasyPaleo.com

Cool Paleo Melon Mint Smoothie

DSC_0724 I’ll admit to not being a huge melon fan, but a few weeks back, while strolling around the local farmer’s market, I sampled a smoothie like this one and knew I had to recreate it. The mint gives it a freshness and earthiness that perfectly compliments the melon, and the coconut milk brings a bit of creaminess.

Makes: 1 serving

Ingredients:

Directions:

  1. Combine all the ingredients in a blender and blitz until smooth.
  2. Serve with a garnish of fresh mint if you want to be a little fancy.

Iced Coconut Cafe

DSC_0334Easiest thing ever made.

Coconut water + coffee + cream or coconut milk.

The coconut water gives it a bit of sweetness without being overboard. I like mine served straight up over ice. A fun bendy straw makes it even better. If using coconut milk and serving this cold, I recommend combining the ingredients in a blender to smooth out the lumps.

Ingredients for 1 serving:

  • ~3 ounces of brewed coffee (I like mine cold for this recipe)
  • ~3 ounces of coconut water (read labels and make sure there’s no extra added sugar)
  • Coconut milk or heavy cream to taste

Directions:

  1. Combine all ingredients in a tall glass. Add ice if desired.
  2. Sip. Enjoy. Smile.

6 Healthy Paleo Drinks

Recently, the incomparable Dawn Fletcher of Fletcher Fitness/Mentality WOD and I collaborated on our first video: a quick look at some of our favorite Paleo- and Whole30-friendly drinks.

Information about Elete Electrolyte drops (sugar free and Whole30 approved) can be found here.

Leave a comment below and tell us YOUR favorite Paleo-friendly beverages!

 

Coconut Milk Latte

Coconut Milk Latte | stupideasypaleo.comSince many of you are rocking along on your Whole30 (day 10 here!), you may be looking for alternatives to creamer in your morning coffee. I’m used to heavy cream in mine, and the thought of drinking black coffee makes me want to cry – no offense, black coffee lovers – so here’s my simple solution: coconut milk.

Be sure to stick to full-fat coconut milk in a can. Why? “Lite” coconut milk is just watered down full-fat, so you may as well buy the real deal, water it down yourself, and save some money. Coconut milk in a carton is usually highly processed and contains some not-so-fun chemicals. Recently, I found “coconut cream” at my local Sprouts and much to my delight, it’s just ultra-thick coconut milk. Win. Don’t like coconut? Make some extra-rich almond milk by following my recipe here and cutting the water back to 3 cups (or less).

I’m a huge fan of iced coffee but since coconut milk – with its high fat content – seizes up when added to coffee (science!), I blend my coffee hot and then refrigerate it.

Credit for this frothy delight goes to my dear friend Jen, co-owner of CrossFit Oregon City and creator of Jen’s Gone Paleo.

Ingredients for Coconut Milk Latte:

Directions for Coconut Milk Latte:

  1. Pour the coffee into a blender along with the coconut milk.  Coconut Milk Latte | stupideasypaleo.com
  2. Blend on medium-high for about a minute, or until the coconut milk is completely incorporated. Coconut Milk Latte | stupideasypaleo.com
  3. Pour into a mug or serve over ice. You can spoon the frothed coconut milk on top for some “foam”.  Coconut Milk Latte | stupideasypaleo.com
  4. Sprinkle with cinnamon if desired.
  5. Adjust the amount of coconut milk to your taste buds…you may want more or less.

I always get lots of questions about these blue mason jars…aren’t they awesome?! I got mine >> here.

Easy Paleo Mocktails

Photo Jun 23, 7 15 38 PM Full credit for this idea goes to one of my awesome readers, Krista from Kansas. On my Whole30 tip #4 about how to handle social drinking, she wrote, “I love Club Soda with lime, but I’ve also recently discovered that flavored Balsamic Vinegars mixed with sparkling water is the shizz.” I love this woman already, and this mocktail* is dedicated to her.

The concept is simple: sparkling water plus a splash (or a bit more) of flavor-infused balsamic vinegar plus ice and a fruit garnish. Tangy with a hint of sweetness! The flavored balsamics are generally not as harsh as what you’d pour over a salad and are infused with different layers of flavor. Read below for my combinations.

Prep time: 5 min     Cook time:  0 min    Makes: 1 serving

Ingredients:

  • 4 large ice cubes
  • 1 oz flavor-infused balsamic vinegar 
  • 4 oz sparkling water
  • Herbs or fruit to garnish

Directions:

In a 6 oz glass…

  1. Place 4 ice cubes in the glass. 
  2. Pour the vinegar in the bottom of the glass.
  3. Slowly pour the sparkling water on top. If you do this carefully enough, you’ll be able to create a vinegar layer at the bottom and the sparkling water in a layer above (because the vinegar’s more dense…SCIENCE). This makes the flavor more intense as you keep sipping. Or, just stir it all up!
  4. Garnish with your choice of fresh fruit or herbs.
  5. You can experiment with different amounts of vinegar. 4 parts sparkling water : 1 part vinegar was where my tastebuds were happy, but you may want more or less.

My flavor combinations were orange-vanilla white balsamic with fresh blackberries and a slice of orange for garnish and lemongrass-mint white balsamic with muddled mint and a garnish of lemongrass leaf (not edible). Krista also tells me that lemon balsamic with a bit of lemon olive oil floated on top is amazing.

The flavor-infused vinegars can be found online (the good people at The Tasteful Olive got me my order FAST) or at some gourmet food stores. Yes, they can be a bit pricey BUT think of these as special occasion drinks, and maybe the splurge is worth it. If not, you could play around with plain sparkling water and different fruits / garnishes or even freezing fruits and herbs like mint into ice cubes.

*I know we always talk about not trying to Paleo-ify bad food choices – like eating Paleo pancakes and cookies on your Whole30 and perhaps the same argument could be made against the mocktail. However. Many folks are reluctant to start a Whole30 because there’s a ___________ coming up this month (fill in the blank…birthday, anniversary, holiday, wedding…). Choosing something like this would give you a sparkling to hold and sip on and mingle with so you can feel like you’re part of the celebration with your fancy beverage.

Homemade Almond Milk

DSC_0323I have a request: please don’t buy almond milk sold in cartons in the store. It’s often processed using chemicals and is usually filled with sugar, chemicals and preservatives. Gross.

Luckily, there’s a really simple way to make almond milk at home, and it comes out even tastier than what comes in the carton. You’ll need a few special things to make this happen: a powerful blender and some cheesecloth or a nut milk bag, but that’s about it. I’ve made almond milk with soaked and unsoaked nuts, and both methods work as long as your blender is strong enough. Soaking the nuts, however, cuts down on the amount of phytic acid. In a nutshell—ha, no pun intended—phytic acid binds to minerals and blocks their absorption which is, well, not awesome. If you want to geek out on the science behind phytic acid, check out this post from Mark’s Daily Apple.

Prep time: 24 hours for soaking     Make time: 10 min    Makes: 4 cups

Ingredients:

  • 1 cup raw almonds
  • 4 cups filtered water
  • 1 teaspoon vanilla extract, optional (skip if you’re doing a Whole30 or use 1 teaspoon vanilla powder)

Directions:

  1. Place 1 cup of raw almonds in a bowl or Mason jar and cover with water. Soak for 24 hours in the refrigerator. I drain the water off and start fresh for making the milk itself.
  2. In a powerful blender—Vitamix or similar‚combine soaked almonds and 4 cups of filtered water. Blitz for 1-2 minutes or until the nuts are completely broken down.
  3. Strain the nut milk through several layers of cheesecloth or a nut milk bag. Squeeze out the excess moisture from the ground up almonds.
  4. Stir in the vanilla extract, if desired.
  5. Keep in a tightly covered container. Stays fresh for about 3 days.
  6. *Bonus: you can dry the nut remnants in a very low oven (200°F) to make almond flour.

Paleo Memorial Day Menu

IMG_4131It’s almost Memorial Day weekend, and you know what that means: Sun’s out, guns out! Yussss! Summer is almost here!

Parties and BBQs with friends and family will be had. Days are still getting longer and evenings are getting warmer which makes for perfect outdoor dining. And, it’ll now also be socially acceptable to wear white pants – I won’t be taking advantage of that because I ruin anything white. Anyone who can explain where that rule came from will win my adoration forever.

In case you need some party-dish inspiration for the weekend ahead, I’ve pulled together some of my favorite summertime recipes in one place. See, I love ya! Leave a comment and tell me what YOUR favorite summer party take-along dish is.

Drinks

  • Coconut water with frozen berries
  • Seltzer water with lime and olive garnish
  • Watermelon Slush

Appetizers / Snacks

yamsSalads / Side-Dishes

Meat

plantainDesserts

Homemade Kombucha

Homemade Kombucha Recipe | stupideasypaleo.com Making your own homemade kombucha is stupid-easy. Yusss! All you need is tea, sugar, a SCOBY and patience. Okay, so there are a few more details than that but overall, it’s pretty simple. I started buying kombucha before the great freak-out of 2010 – thanks a lot, Lindsay Lohan - during which the unquantified alcohol that could be in the drink caused it to be suddenly yanked off store shelves. Meanwhile, brewers of homemade kombucha were laughing.

[Want me to show you how to do it all from start to finish? Click here.]

All About Homemade Kombucha

I love fermented foods – I make my own sauerkraut and plan to start making kimchi – and it makes me feel kind of off the grid. Recently, I decided that I’d had enough of spending $4 for a bottle of GT’s. It was high time to get a SCOBY and start fermenting my own homemade kombucha. For those new to kombucha brewing, a SCOBY is a magical symbiotic colony of bacteria and yeast which gobble up (ferment) the sugar, metabolizing it into the slightly carbonated, tangy drink that’s rich with probiotics and beneficial acids. In reality, it looks like a pale, weird, flat pancake and sort of like a science experiment. Click here to read more about kombucha health benefits.Homemade Kombucha Recipe | stupideasypaleo.com

I used a recipe for plain kombucha to start, then created my own flavor combinations for the second fermentation (to make more carbonation). I came up with ginger-mango and blueberry-raspberry…ummm, both came out freaking delicious! Since I’m all about stupid-easy stuff, I made a fruit puree (directions below) and froze it in ice cube trays so that I could add it exactly when my homemade kombucha was ready – which happened to be during the week when I was uber-busy. I ended up with *almost* four full 32 oz jars of homemade kombucha (one ginger-mango, two blueberry-raspberry and half a jar of plain). Why not four? You have to reserve at least a cup of homemade kombucha out of each batch to get the next started.

Overall, I was psyched at how easy this was to do at home, and I’m already planning to expand my little operation so I can double or triple my homemade kombucha production. Bottom line: you’ll have to experiment to see how long each step of process will take based on the conditions in your home and your own tastebuds. If the homemade kombucha is too sour, you can add more sugar and keep the fermentation going, but that just delays the process. For troubleshooting the process or to find a SCOBY, a quick search of The Google will give you a bevy of info. Watch here for my awesome tutorial on growing you own SCOBY.

Basic Ingredients for Unflavored Homemade Kombucha Tea (KT):

Directions for Unflavored Homemade Kombucha Tea (KT):

  1. Boil 64 oz of water (8 cups) in a large pot.
  2. Add 8 green tea bags and allow to steep for 20 minutes. Remove the tea bags.
  3. Add 1 cup of sugar and stir well.
  4. Allow the tea to come to room temperature and pour into a clean one-gallon mason jar or crock.
  5. Add 64 oz more water to the jar and place the SCOBY (along with any KT it came with) into the jar.
  6. Cover with a piece of old t-shirt, and secure with a rubber band.
  7. Allow the homemade kombucha to ferment in a dark place (mine was in the pantry) for 7-14 days. Mine was ready after 8, but I live in Southern California, and it’s been warm lately. The fermentation time will vary depending on your location, your SCOBY and how sweet or sour you want the homemade kombucha. Sample by moving the SCOBY aside and taking a little out with a clean spoon. After this time, your tea may be slightly carbonated and will be unflavored (only tea-flavored). You may drink the homemade kombucha tea then or to do a second fermentation with different fruits for flavor and more carbonation.

For Ginger-Mango Homemade Kombucha Tea:

  • 1 cup of fresh or frozen mango
  • 1 inch piece of fresh ginger, peeled
  • Optional: For chia kombucha, add 2 Tablespoons chia seeds per 1 cup of kombucha.
  1. Puree the defrosted mango and ginger in a blender, Vitamix or food processor. Or, you can grate the ginger with a microplane grater if your blender isn’t very strong.
  2. Spoon the mixture into an ice cube tray. Freeze until solid.
  3. Two cubes will be ~1/4 cup of fruit puree.
  4. After your unflavored homemade kombucha is done fermenting, transfer it to a 32 oz mason jar. Add two cubes or 1/4 cup of ginger-mango puree. Close the lid and allow to ferment again from 1-3 days – again, it depends on your taste. You may want more or less ginger-mango puree or more or less carbonation. Mine took 2 days until I thought it was perfect. When it’s done, add your chia seeds and stir well so they don’t clump together.
  5. Keep the extra cubes frozen for your next batch.

Ingredients for Blueberry-Raspberry Homemade Kombucha Tea:

  • 1 cup fresh or frozen blueberries
  • 1 cup fresh or frozen raspberries
  • Optional: For chia kombucha, add 2 Tablespoons chia seeds per 1 cup of kombucha.
  1. In a small saucepan, heat the berries over medium heat until they have released their juices.
  2. Lightly pureed them in the Vitamix or blender.
  3. Spoon the mixture into an ice cube tray. Freeze until solid.
  4. Two cubes will be ~1/4 cup of fruit puree.
  5. After your unflavored homemade kombucha tea is done fermenting, transfer it to a 32 oz mason jar. Add two cubes or 1/4 cup of blueberry-raspberry puree. Close the lid and allow to ferment again from 1-3 days – again, it depends on your taste. You may want more or less blueberry-raspberry puree or more or less carbonation. Mine took 2 days until I thought it was perfect. You may want to strain the flavored kombucha to remove any seed reside. When it’s done, add your chia seeds and stir well so they don’t clump together.
  6. Keep the extra cubes frozen for your next batch.

You can also order pre-made kits for making homemade kombucha, like these.

Have you ever made homemade kombucha before? If not, what questions do you have?

Coffee Ice Cubes

Just a quick suggestion of what to do with the last of your leftover coffee (if you ever have it!): I really love iced coffee so I make these coffee ice cubes to chill it down without watering it down. I used silicone molds because they’re easy to remove but you could use any type of ice cube tray.

IMG_3896IMG_3899

Mexican Hot Chocolate

IMG_3849Today is the 5th anniversary of my 29th birthday, so I’m kicking up my heels a bit with this Paleo version of a classic favorite. Now, before you go all, “But what about your philosophy of not Paleo-ifying treats?!” rebuttal, let me assure you: this one is completely sugar free and is meant to be a treat, not your everyday drink of choice. If you don’t like the idea of adding the spices, you can leave them out and certainly, if you have homemade almond milk or something else yummy kicking around, you can substitute that instead. This one’s pretty rich and is meant to be sipped and savored.

Prep time: 5 min     Cook time: 5 min    Makes: 1 serving

Ingredients:

  • 3/4 cup full-fat coconut milk (from a can)
  • 1/4 cup water
  • 2 tbsp good quality cocoa powder
  • 1/2 tsp cinnamon
  • 1/4 tsp ancho chili powder
  • 1/4 tsp vanilla extract
  • Heavy whipping cream for topping

Directions:

  1. In a small heavy-bottomed saucepan, combine the coconut milk, water, cocoa powder, cinnamon and chili powder. Whisk over medium-low heat until the ingredients combine and the cocoa is heated through.
  2. Remove from the heat and stir in the vanilla extract.
  3. Serve with a dollop of homemade whipped cream and a sprinkle of chili powder or cinnamon.

Green Juice

IMG_3812Seems like juicing is the new make-your-own-kraut craze in the Paleosphere, huh? While I don’t think juice should replace how you consume all your fruits and vegetables [juices contain no fiber and the act of chewing sends powerful signals to your brain that eating is in progress...logical, right?], as a occasional way to add in variety, I’ve been making this tasty blend. Feel free to experiment with other fruits and veggies – carrots come to mind because they add sweetness. You’ve got to remember that this juice will in no way be “sweet” in the way that you may be used to, however, so don’t run for the honey or maple syrup. Think of it as more of a tonic than a treat.

Tips:

  • Refrigerate the juice prior to drinking for best flavor.
  • If you make your juice in advance, it’s best to consume asap and to store it in a tightly covered container (mason jars work great for this).
  • You can eat the pulp if you’re feeling adventurous.
  • If you don’t have a juicer, a high-powered blender like a Vitamix will do the same job.

Prep time: 5 min     Cook time: 0 min    Makes: 1 serving

Ingredients:

  • 1 apple
  • 1/2 lemon
  • 2-3 kale leaves
  • 1/2″ piece of ginger, peeled
  • 1 small English cucumber
  • 1 handful of parsley
  • Water

Directions:

  1. Roughly chop the fruits and veggies so they’ll fit in the blender or juicer.
  2. If using a juicer, run it all through and you’re done.
  3. If using a Vitamix or similar: add the ingredients into the pitcher, cover with about 1/2 cup water (or more depending on how dilute you want the juice to be), and use the tamping tool to push everything down into the blades. Start on low / variable speed then gradually increase, and let it run on high for about 1 minute.
  4. Pour the juice / pulp through a wire strainer or cheesecloth, catching the pulp and allowing the juice to percolate out.
  5. Consume!

Sweet Potato Pie Recovery Shake

Sweet Potato Pie Recovery Shake - The Paleo Athlete | stupideasypaleo.comSweet Potato Pie Recovery Shake - The Paleo Athlete | stupideasypaleo.com

Not sure how many of you know, but I’m a CrossFit athlete (with dreams of focusing on olympic weightlifting) so at times I’ve got to go off the Paleo reservation to keep my recovery in check. There are tons of resources (including my upcoming ebook) out there to help you figure out how many carbs you should be taking in daily, but a general ballpark figure is 1-2 g per pound of bodyweight. CrossFitters who eat Paleo (like moi) can at times steer a bit too low and have sub-optimal performance or recovery.

In light of this, I’ve started using whey protein power again (read more of my thoughts on protein powder here) because consuming 1 g protein per pound of bodyweight is a struggle for me when I rely on whole food sources (meat or eggs). Getting upwards of 140 grams is tough…I literally feel like I have to eat all day to make that happen, so I’ve been using whey protein to help me close the gap. I ended up coming up with this simple shake to satisfy my protein : carb requirements because the 1/2 cup sweet potato provides approximately 30 grams of carbs (sweet potato or starchy veggies are more optimal than fruit in this case because there is a more direct replenishment of muscle glycogen…the fuel for high intensity exercise).

(For 10% off my favorite brand of protein, Stronger Faster Healthier, use the code SEPaleo on check out!)

My new ebook, The Paleo Athlete, (where I talk about all things nutrition) comes out in January 2014…click here to get a free chapter!

Ingredients for Sweet Potato Pie Recovery Shake:

Directions for Sweet Potato Pie Recovery Shake: 

  1. Throw all the ingredients into a blender or Vitamix.
  2. Whiz until smooth.
  3. Enjoy. Preferably consume within 30 minutes of finishing your workout.

Change It Up:

  • Use pumpkin puree instead of sweet potato.
  • Use pastured eggs instead of protein powder.
  • Use another protein powder instead of whey.

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Get Yer Greens!

simply beautiful

This is a take on a product offered at my local Farmer’s Market, and I save a boat-load by making my own. It’s packed with nutritious greens and is a convenient way to sneak in some extra veggies while on the go or when the fridge is running low on fresh produce. Honestly, I would never even attempt making this without a Vitamix (or similar high-powered blender) because of the need to blend the bejeezus out of it and liquify the tough bits (stems, stalks, etc); other than that, it couldn’t be simpler.

I make a huge batch and freeze it in ice cube trays.  Pop the cubes out, and store them in the freezer in a ziploc bag. When I want a drink, I  pop a few cubes in a blender bottle and add water. I prefer it on the less sweet side, but you could definitely sweeten it up by adding an apple or banana to the mix.

Ingredients:

One bunch of each*:

  • Kale
  • Collard greens
  • Swiss chard
  • Spinach
  • Parsley
  • Dandelion greens
  • Red leaf lettuce
  • 1 apple or banana, optional
  • Water

*Opt for organic when possible. If certain greens are not available, substitute with your choice or double up on something else.

Equipment:

Vitamix (or similar)

Large stock pot

Ladle

Directions:

1. Thoroughly wash all greens. There is no need to trim the stems/stalks.

2. Process the greens in small batches, adding enough water to keep the Vitamix moving. You want the greens to liquefy as much as possible. Pour the processed greens into the stock pot for holding.

before

after

3. If desired, process the banana or apple in the last batch of greens.

4. Stir the mixture thoroughly. It’s honestly going to look like green soup!

5. Portion into ice cube trays. Freeze and then store cubes in ziploc bags. You will likely need to work in batches. Keep greens mixture in refrigerator until the entire batch is frozen.

cubes ready for freezer storage

As I mentioned, I drink this mixed with extra water but it would be delicious added to a smoothie or blended with coconut water. Enjoy!

straight from the Vitamix, combined with H2O

in the shaker bottle at work…add a couple cubes then fill with water…perfect!

Pumpkin Spice Latte

PSL Autumn = cooler weather (even in SoCal), falling leaves, pumpkins and…pumpkin spice lattes! One time, long ago I ordered a pumpkin spice latte at Starbucks, took one sip, and threw it away (true story). It was disgusting…overly sweet with a funky aftertaste. Needless to say, I never went down that road again.

So, I made my own.

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Ingredients:

Directions:

  1. Brew your espresso. *If you don’t have any espresso machine, it’s okay! Make some dark french roast coffee. I do this with a French press now since I gave my espresso machine away.
  2. Froth the coconut milk using the steamer on your espresso machine. **Again…no machine? Heat the milk on the stovetop. It just won’t be foamy or give the same consistency but will still taste amazing. Heavy cream also works well here.
  3. In a small container, combine the cinnamon, nutmeg and ginger. Shake to combine. You will only be using about 1/8 tsp per cup, so save the rest.
  4. Combine espresso, steamed coconut milk, 1-2 tablespoons of pumpkin, vanilla extract and 1/8 teaspoon of spice mix. Add splash of maple syrup or honey if you prefer. If I know you used the fake junk, I will hunt you down! Would also be good with no sweetener at all (my preference). Stir to combine.
  5. Top with foam and sprinkle with a pinch of spice.
  6. Delight in your fall inspired drink and the fact that you saved yourself $4.50.