Category Archives: The “Picks”

Recipes that include an array of food you could “pick” : Veggies, fruit, nuts, etc

Post WOD Berry Coconut Smoothie

Paleo Smoothie

My dear friends and followers,

It has been 3 weeks since my last post. What…the… hell.  I will do my best to make sure this kind of blasphemy does not happen again. I mean, what is wrong with me? Sure, life is busy. But so is everyone else’s. I have made a promise to myself to do at least one post a week from here on out no matter how busy life gets, and If for whatever reason that does not happen, I expect an ear-full from you all. I mean it. An ear-full.

Anyways….moving on. With the 4th of July fast approaching, I decided to post this next recipe…...Mixed Berry Smoothie. ( Okay, it has absolutely nothing to do with the 4th of July, but please hear me out.) Every morning for the past 2 months, this smoothie has been my “go-to” for either a mid-morning snack, breakfast treat, or a post-WOD “pick-me-up”. Its great on so many levels:  the coconut milk provides a healthy amount of good fat, the mixed berries ( high in antioxidants and naturally low in sugar) provide the hint of sweetness, and a new addition to my “paleo pantry”: Paleo Fiber provides an extra dose of digestive stability.

Some of you may be asking, ” Why fiber? We should be getting plenty of fiber though our diet naturally through fruits and veggies on Paleo.” That is true…in theory. However, If you are like me, Paleo eating is not a problem, but making myself eat A LOT of good greens and veggies sometimes is for whatever reason. Also, most of us could use a little extra fiber in our diet. “Good Fiber” ( meaning the kind that comes from our fruits and vegetables) supports gastrointestinal health, has been linked to lowering “bad” cholesterol, glucose levels, and supports fat loss. I was introduced to this fiber through my chiropractor/ nutrition counselor with is ” pro-paleo”. The kind I use is called PaleoFiber By Designs for Health ( unflavored and unsweetened version). You can purchase some by clicking here. I wish I was getting  a kick-back for promoting this ( lol) but it really is very good stuff and the reviews on it are amazing. If you are looking for a good fiber supplement, I would suggest giving this one a try.

For more information on good sources of fiber rich paleo foods, check out this blog link

If for whatever reason fiber is not your thang, you can always use your favorite “paleo approved” protein powder instead ( or both…..get crazy folks).


  • 1 1/2 cups of FROZEN mixed berries
  • 1/2 cup of coconut milk
  • 1 to 2 cups of water ( depends on how thick or thin you like your smoothie)
  • 2 small scoops of Paleo Fiber


  • Add all ingredients to your blender and mix away!
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Posted by on July 3, 2012 in Fruits, The "Picks"


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Quick Recipe: Sweet Oil and Vinegar Cole Slaw

Paleo Cole Slaw

First off, I hope you all had an amazing Memorial Day Weekend! I love Memorial Day for so many reasons, first and foremost, it’s an opportunity to honor our nation’s bravest men and women who have fought for our country, and secondly, it has become the unofficial marker of SUMMER! The season of BBQ’s, beaches, and just being outside to do…well, anything really. I spent most of Sunday grilling our meat for the week and decided to make some good ol’ cole slaw. I have never been a fan of the creamy style cole slaw ( too much mayo for me), so I came up with this recipe with the freshest ingredients and an olive oil / vinegar base. Man, was it yummy! ( Note: you will need a food processor with a shredding attachment, or finely chop the cabbage)

Cook Time: 5-10 minutes!

Serving Size: This is a large batch. 10+ servings


  • 1 head of cabbage
  • 1/2 head of red cabbage
  • 1 cup of shredded carrots ( you can purchase them this way)
  • 1/3 cup of olive oil
  • 1/4 cup of golden balsamic vinegar
  • dash of salt and pepper
  • 1/2 tablespoon of onion powder
  • 1 teaspoon of honey



  • Using your food processor with shredding attachment, shred your cabbages and add together in a large mixing bowl. Add your shredded carrots and the remaining ingredients. Mix all ingredients very well. You can serve the cole slaw right away, or you can refrigerate for 30 min+ and serve later. Note: The longer the flavors have to meld together ( with refrigeration) the better the flavor ( in my opinion).

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Paleo Banana “Drumstick” Chunks

Paleo Banana Dessert

Do you remember when the ice cream truck would drive around your neighborhood as a kid? As soon as I heard that music, I would drop whatever I was doing and chase that damn van down the street. Bomb pops, dreamsicles, push pops, Disney characters with the gum ball eyes ( ha!), and my favorite of all, drumsticks. There was always “something” about a waffle cone, vanilla ice cream, chocolate coating, and nuts that was just perfect ( anyways,  I digress…) This recipe, what I affectionately call, Paleo Banana “Drumstick” chunks, teeters dangerously close to the old school drumsticks that I loved so much. Although there is no waffle cone or ice cream, this recipe uses chunks of banana, coated in dark chocolate and crushed pecans. Once frozen for 45 minutes, these little treats literally melt in your mouth. The cold creamy texture and natural sweetness makes you forget all about that “old” vice of yours. The prep time is incredibly short and easy; the only wait is the freeze time. Hope you enjoy!


  • 3 bananas – chopped into 1 inch chunks
  • 2 bars of dark chocolate
  • 1/2 cup of coconut milk
  • 1/2 cup of crushed pecans


  • take a small baking sheet that will fit into a shelf of your freezer. Line it with parchment paper. In a small sauce pan, melt your two chocolate bars and coconut milk over low heat, mixing well. Once fully melted, dump chocolate on a small plate and mix with crushed pecans. Take your banana chunks and roll them in the melted chocolate/pecan mixture. Place each chunk on parchment paper and place in the freezer for at least 45 minutes ( or longer).
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Posted by on April 26, 2012 in "Paleo on The Run", Desserts, Fruits


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Asparagus Summer Salad with Ginger Pomegranate Vinaigrette

In an unrelated topic to this recipe, I will be adding a new category to this blog called,  “Paleo on The Run”. This category will be for recipes that I post which can be made in 20 minutes or less. I’ve had requests for recipes that are quick and easy for those hectic schedules, so I hope this helps ( I am always open to requests or suggestions to make your Paleo lifestyle easier) 🙂

It’s almost May, and the time for summer salads has come! Being that I am obsessed with cooking magazines, The inspiration for this recipe ( with no surprise) came from the latest edition of “Cooking Light”  that I saw at the book store that used asparagus and mango in a salad. I never thought the two would go well together, but wow, what a delicious salad this was! To really bring all the flavors together, I made a fruity vinaigrette dressing using pomegranate infused vinegar ( you can find this at most grocery stores). AMAZING



  • 2 cups of spinach ( Chopped up)
  • 2 cups of mix green salad ( Chopped up)
  • 1/2 cup of red onion
  • 1/3 cup of green onion
  • 1 cup of thinly sliced mango ( sliced with a carrot peeler)
  • 1/2 cup of avocado
  • 1/4 cup of sliced almonds
  • 5 stalks of asparagus cooked with olive oil
  • 2 tablespoons of olive oil
  • 1 tsp of sesame seed oil
  • 1/2 tablespoon of Pomegranate Vinaigrette
  • 1/2 tsp of cilantro
  • dash of salt and pepper
  • 1/4 tsp of garlic powder
  • 1/2 tsp of onion powder
  • 1 tsp of honey
  • Grill or sauté your asparagus on the stove in olive oil until cooked. Set aside to cool for 5 minutes. Mix all of your salad ingredients and then your dressing ingredients in a small container with a lid. Shake up well and mix with your salad. Add asparagus last. Eat and enjoy!



My Favorite Garden Salad with Bacon Mustard Vinaigrette

Paleo Garden Salad

This is my favorite “go-to” salad when I only have 15 minutes or less to whip something up. The dressing is a Bacon Mustard Vinaigrette that is made with reserved bacon drippings from the last batch of bacon I made. It’s perfectly good to save your bacon grease for future cooking, but I would only recommend it if you are using “nitrate free” uncured bacon. I keep my bacon grease in a small container in the fridge, using it in various dressings, pancakes ( YES pancakes), and grilling/frying dishes. It adds a wonderful flavor to your food….which why wouldn’t it???? Its BACON, for crying out loud! Hope you enjoy 🙂


  • 4 cups of spinach leaves ( 4 sounds like a lot, but it really isn’t)
  • 1/4 cup of sliced radishes
  • 1/4 cup of red onion chopped
  • 1/2 cup of sliced cucumber
  • 1/2 cup of almonds
  • 1/2 teaspoon of parsley
  • dash of salt and pepper


  • 2 tablespoons of olive oil
  • 1/2 tablespoon of bacon grease ( heat reserved grease slightly to melt it)
  • 1 tablespoon of Dijon mustard or stone ground mustard
  • 1/2 tablespoon of light balsamic vinegar ( it’s not the brown kind- its a yellow/clear color)
  • 1/2 teaspoon of honey

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Mesquite Flavored Kale Chips

Kale Chips

I have a confession to make. For the last three years, I have been living a Paleo lifestyle and had not tried kale chips. Partly because I just didn’t get around to trying them, but mostly because they just did NOT sound good to me. Now, I have come a long way since my “Taco Bell” and “spray-cheese-on-Ritz-cracker” days, but lets face it; where I came from, no one chose to eat kale. It was that weird green stuff at the grocery store that was used as a garnish at restaurants. No one bought it. Needless to say I was reluctant, but after reading tons of rave reviews about Kale Chips, I finally tried them. Oh..My..Goodness.  Right now, I would consider Kale Chips as a mild obsession. They are very healthy, inexpensive, and super delicious with a great crunchy texture ( like a potato chip). Most Importantly, they are very easy and quick to make. Here is my recipe for Kale Chips with a  Paleo mesquite seasoning that I really love.

COOK TIME: 15 Minutes TOTAL TIME: 20 Minutes


  • 1 Bunch of Kale ( or 4 cups)
  • 1 and 1/2 tablespoons of Extra Light Olive Oil
  • Mesquite Spice Recipe ( listed below) ** Amount you decide to use is up to personal taste** ( I used 3 pinches of the spice mixture for one bunch of kale leaves)
In a small bowl, mix:
  • 1/2 teaspoon of salt
  • 1/2 teaspoon of pepper
  • 1/2 teaspoon of chili powder
  • 1/2 teaspoon of onion powder
  • 1/4 teaspoon of garlic powder
  • 1/8 teaspoon of cayenne pepper
  • 1/4 teaspoon of mustard powder
This spice mixture is great for veggies, steaks, and other dishes.


  • Preheat Oven to 350 F. Take your bunch of Kale and tear off the leaves ( throw away the stems). If you have any large leaves, tear them into smaller leaves.
  • Using a large Tupperware bowl or container with a lid, add all of your kale leaves, olive oil, and mesquite spices. Cover with lid and shake very well so every leaf is coated with oil and seasonings. Remove leaves from container and lay in a single layer on a cookie sheet. (You may have to bake a few batches to keep them in a single layer on your cookie sheet)
  • Bake for 10-15 minutes in your oven. Once the ends of the leaves start to brown, you will know they are ready. It is important not to over-cook them though. Check frequently between 10 -15 minutes for doneness. Serve right away or you can save for later ( I prefer them hot).

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Sweet Paprika Vinaigrette

Getting tired of the same ol’ balsamic vinaigrette or oil and vinegar dressings? Yes, they are delicious and it’s great that we made them ourselves instead of buying dressing from the grocery store, but if you are anything like me, you need a little more variety in the salad dressing department! Here is a fantastic dressing recipe that is great for summer salads. Use in salads with fruit ( watermelon would go great with this dressing) nuts, maybe even goat cheese. Also, ( I haven’t done this yet)  I bet this would be a great marinade for grilled chicken as well.


  • 1/3 cup of red wine vinegar
  • 1 and 1/2 tablespoon of honey
  • 1 tablespoon of stone ground mustard
  • 1/2 tablespoon of lemon juice
  • 1/4 tsp of salt
  • 1/4 tsp of pepper
  • 1 tsp of paprika
  • 1/2 tsp of garlic powder
  • 1 and 1/2 tsp of onion powder
  • 1/4 tsp of sage
  • 1/3 cup of extra light olive oil


  • Simple! Mix all ingredients in a small Tupperware container or jar with lid. Shake well and taste. This should yield around 1 cup of dressing. Cover what you don’t use and refrigerate the rest for later! ( Keeps fresh up to 1 week)

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