Tag Archives: paleo

Comforting Three-Cheese Cacio e Pepe in Spaghetti Squash Form

Cacio e Pepe translates to “cheese and pepper”, and is the ultimate no-nonsense pantry pasta consisting of freshly ground pepper, noodles, and good quality cheese. Spaghetti squash presents much like spaghetti noodles and is generally available all year-round, making for an excellent alternative for gluten-intolerants (more gluten-free dinner inspiration here) or those looking for a healthy low-carb twist on the classic. So grab your cheese grater, and start prepping tonight’s dinner.

Three-Cheese Cacio e Pepe Baked Spaghetti Squash

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 80 minutes (includes squash roasting time)
Servings: 4 (raw veg = 5 cups before mixing in cheese)


1 spaghetti squash
1 Tbsp olive oil
½ tsp salt
1 ½  tsp coarsely ground black pepper, divided
2 Tbsp olive oil or butter
¾ cup finely grated Parmesan cheese
½ cup finely grated Pecorino Romano cheese
¼ cup mascarpone cheese or smooth ricotta (optional)
Chopped parsley or basil


1. Preheat oven to 375°F and line a baking sheet with parchment paper.

2. Cut squash in half lengthwise and scoop out seeds and strands with a spoon. Brush inside with 1 Tbsp oil and sprinkle with ¼ tsp each salt and pepper. Place cut side down on the prepared pan.

Tip: Don’t forget to save the squash seeds and roast them as a snack. Here’s how to roast tamari and sea salt pumpkin seeds (follow the same instructions).

3. Roast until a paring knife is easily inserted in the centre, about 45 minutes. Let cool.

4. Using a large spoon, spoon out and shred into long strands. Spread on a double layer of paper towel or clean kitchen towel to absorb any liquid.

5. Heat a large skillet over medium heat. Add oil and then the squash, remaining ¼ tsp salt and remaining 1 ¼ tsp pepper and toss. Stir in mascarpone (if using), stirring until just melted and combined. Remove from heat and sprinkle with the Parmesan and Pecorino cheese, tossing to combine.

Tip: Like its namesake, this dish is all about pepper and cheese. For the best pepper flavour, toast whole black peppercorns in a skillet over medium-low heat until fragrant, shaking the pan, 2 to 3 minutes. Let cool and crush with the bottom of a heavy bottom pot or skillet.

6. Divide among plates and sprinkle with parsley and more cheese, if desired.

Another cheesy pasta recipe with a twist: this winter greens mac & cheese will make you feel healthy. You’ll also devour this vegetarian spaghetti puttanesca with cauliflower. Lastly, test out these weeknight dinners where veggies replace carbs.

How to Make Keto-Style Stuffing for Thanksgiving (That Tastes Heavenly)

Sticking to a keto, low-carb or paleo diet throughout the holidays certainly does not mean missing out on all the Thanksgiving classics, like stuffing. And here’s the best part about our keto stuffing: it actually tastes like the real thing! Using a keto bread, either from the grocery store or homemade, still provides that wonderful moist, stuffing texture and nicely soaks up all the delicious, flavourful juices. Keto bread has become so popular that it’s available at most conventional grocery stores and almost all health food stores; if you can’t find it, check the freezer section.

Keto-Style Cauliflower Stuffing Recipe

Prep Time: 25 minutes
Cook Time: 45 minutes (or 1 hour 45 if drying the bread)
Total Time: 70 minutes
Servings: 4-6


4 cups (about 1 loaf) store-bought or homemade keto bread, sliced into 1 ½ inch cubes
¼ cup butter
1 large shallots, diced
3 celery stalks, diced
2 cloves of garlic, minced
3 cups cauliflower florets, chopped into ½ inch pieces
¼ cup fresh parsley, chopped
3 Tbsp fresh sage leaves, finely chopped
2 tsp dried thyme
½ tsp sea salt
Pinch of pepper
1 ½ cups beef or chicken broth
1 egg


1. The keto bread must be dry or stale before you begin this recipe so it can soak up all the juices. If it’s not stale, dry it by placing the bread cubes on baking sheets lined with parchment paper, and ensure the bread is not overcrowded. Bake in the oven at 250°F for 1 hour. Toss halfway.

2. Place a large, wide skillet on medium-high heat, add the butter, and as it begins to sizzle and melt toss in the shallots, celery, garlic and cauliflower, cook for 10 minutes until softened. After 10 minutes add in the herbs, salt and pepper and cook for another 5 minutes. Take off the heat.
3. Heat the oven to 350°F. Butter a casserole dish (9×13 works well but any medium to large casserole dish will do).
4. In a bowl, crack and whisk the eggs and stir in the broth.
5. Transfer the shallot mixture into a large bowl, fold in the dried keto bread, pour over the egg and broth mixture and stir to combine.

6. Place the mixture into the buttered casserole dish, cover it and bake in the oven for 30 minutes, uncover it and bake for an additional 15 minutes.

More reasons to do a happy dance at the Thanksgiving table this year: this keto cheesecake, these fudgy keto brownies and our collection of the best keto-friendly appetizers.

From Keto to Whole30 to Vegan: What is the Best Healthy Diet? Experts Weigh In

The nutrition world can be so confusing. It’s hard to keep up with healthy eating habits when you’re constantly being told conflicting information about your diet. Is fat good or bad? Should you eat carbs? Is it better to be plant-based or eat meat? Which diet is the best for overall health: Keto, Whole30, Vegan, Mediterranean, Paleo, Dash or Flexitarian? Sometimes it feels so overwhelming, you may be ready to jump ship and settle into life as a breatharian, subsisting only on air and sunlight – of course you shouldn’t do this, and yes, this is a real thing! Well, as nutritionists, we’re about to break down the above listed diets to make them as digestible (pun intended) as possible.

The Ketogenic Diet

The ketogenic diet began as a treatment for epilepsy in the 1920s. Now, people turn to it for weight loss, cancer recovery and even alzheimer’s prevention. The keto diet’s emphasis is on eating high fat, moderate protein and low carb. The idea is to kick the body into ketosis, so it burns ketones, rather than glucose (the fuel most commonly burned), which is why it’s important to limit protein, starchy veggies and fruit. Many people have found that eating keto has helped with mental clarity, athletic performance and weight loss. But, this diet is no walk in the park, it does require a lot of effort and some math if you want to truly be in a state of ketosis; you can always use keto strips to test if you are there or not.

What to Eat:
● Low-glycemic veggies & fruit (e.g. leafy greens, cucumbers, broccoli, cabbage, peppers, asparagus, berries)
● Healthy fats (e.g. avocado, coconut, extra-virgin olive oil, olives, cheese, yogurt, cream, butter, select nuts and seeds)
● Protein, eaten in moderation (e.g. beef, seafood, poultry, eggs)

What Not to Eat:
● Grains
● Beans, legumes, pulses
● Refined and natural sugars
● Starchy veggies (e.g. sweet potato, squash, beets, potatoes)
● High-glycemic fruit (e.g. pineapple, melons, bananas)

Get the recipe for 30-Minute Keto Kung Pao Chicken

The Vegan Diet

The vegan diet relies on eating plant-based: so not only steering clear of meat, but also removing animal by-products from your diet, including eggs, dairy, poultry, meat, fish and even honey. The purpose is to live an ethical, cruelty-free life that does not harm animals; this often trickles beyond the diet and can involve vegan makeup, clothing and home decor. Being plant-based means eating lots of veggies, but it is possible to be vegan and still eat unhealthy. While the focus is on plants, there’s no real objection to eating deep fried, sugary and refined carbs. So, if veganism is right for you, then it’s best to stay away from the refined stuff and stick to whole foods.

What to Eat:
● All veggies & fruit
● Beans, legumes, pulses
● Grains
● Nuts & seeds

What Not to Eat:
● All animal products & by-products (e.g. meat, fish, seafood, poultry, eggs, dairy, honey)

Get the recipe for Vegan Lasagna Roll Ups with Almond Ricotta

The Whole30 Diet

Whole30 is a 30-day nutrition reset program to help restore the gut, energy levels, metabolism and curb unhealthy cravings and habits. For 30 days, your commitment is to eliminate all grains, refined and natural sweeteners, beans, legumes, pulses, dairy, preservatives and additives, and any and all junk food, even if the ingredients are on the “ok” list. The goal is to eat real food, like lots and lots of vegetables, some fruit, moderate portions of meat, poultry, fish, seafood and eggs, and to use real food like fresh herbs to flavour your meals. If you’re vegetarian or vegan, this program can be challenging, but there are resources out there to aid you through it.

What to Eat:
● Lots of vegetables
● Some fruit
● Moderate amount of meat, poultry, fish, seafood and eggs
● Lots of healthy fat (e.g. coconut, extra-virgin olive oil, avocados)
● Herbs and spices

What Not to Eat:
● Refined, artificial and natural sugars (e.g. white sugar, splenda, maple syrup, honey)
● Alcohol
● Grains (e.g. wheat, oats, corn, quinoa, rice)
● Legumes (e.g. chickpeas, peanuts, lentils, soy sauce, edamame, tofu)
● Dairy
● Carrageenan, MSG, Sulfites
● Baked goods or treats (even if they’re “healthy”)

Get the recipe for Instant Pot Whole30 Chicken Tikka Masala

The Mediterranean Diet

If you love the cuisines of Spain, Greece and Italy, you will love the Mediterranean diet. This particular style of eating has been widely researched and touted as the heart-healthy diet for its emphasis on healthy fats like extra-virgin olive oil, olives, nuts and fish. People have also had success with weight loss on this diet. The emphasis is on lots of fresh vegetables, fruit, fish, whole grains, nuts, legumes and extra-virgin olive oil. Poultry, dairy and eggs should only be eaten in moderation, all refined sugars are big no-no’s and red meat should rarely be eaten, if at all.

What to Eat:
● Lots of vegetables and fruit
● Healthy fats (e.g. extra-virgin olive oil, olives, nuts)
● Whole grains
● Beans, legumes, pulses
● Fish
● Poultry, dairy, eggs in moderation

What Not to Eat:
● Red meat (eaten only a few times a month, if at all)
● Refined sugar and grains

Get the recipe for Bobby Flay’s Grilled Snapper Vera Cruz

The Paleo Diet

The paleo diet is based on what hunter-gatherers ate during the paleolithic era, and has since become popular, partly thanks to CrossFitters who swear by this style of eating. The main idea is to eat real, whole foods that are unprocessed, such as vegetables, fruits, nuts, seeds and animal protein, and to eliminate all grains, legumes, beans, dairy and refined sugar. The thought is that this style of eating may help with disease prevention and weight loss. While refined grains and sugars may be out, you can still enjoy starchy veggies like sweet potatoes, carrots and beets, and natural sweeteners like maple syrup and honey.

What to Eat:
● Lots of vegetables and fruit
● Animal protein (fish, seafood, eggs, meat, poultry)
● Nuts and seeds
● Healthy fats

What Not to Eat:
● Grains
● Beans, legumes, pulses
● Dairy
● Refined sugar and grains
● Processed foods
● White potatoes

Get the recipe for Grain-Free Paleo Pumpkin Chocolate Chip Muffins

The DASH Diet

Dietary Approaches to Stop Hypertension (DASH) was created by the National Institute of Health to help lower blood pressure and blood cholesterol. It’s a simple and sustainable diet to follow that promotes long-term health benefits by emphasizing vegetables, fruits, whole grains, beans, poultry, fish, lean meats and low-fat dairy. Refined sugars and sugar-sweetened beverages, high intakes of salt, fatty cuts of meat, full-fat dairy and tropical oils like coconut and palm should be cut out. The main goal is to eat a diet that is rich in potassium, calcium, magnesium, fibre and protein.

What to Eat:
● Lots of vegetables and fruit
● Whole grains
● Beans, legumes, pulses
● Poultry, fish, lean meats
● Low-fat dairy

What Not to Eat:
● Refined sugars
● Lots of salt
● Lots of saturated fat and fatty meat
● Full-fat dairy
● Tropical oils (e.g. coconut oil and palm oil)

Get the recipe for Healthy Buddha Bowl with Creamy Tahini Dressing

The Flexitarian Diet

The flexitarian diet is kind of like being a flexible vegetarian– the purpose is to eat mainly plant-based, but incorporate animal protein when your body feels that it needs it. The goal to having more plant-centric meals is to reduce your carbon footprint, prevent disease and often as a side effect, lose weight. The diet emphasizes lots of plants like fruits, vegetables, beans, legumes, pulses, whole grains, nuts and seeds and then animal protein like eggs, fish, poultry, meat and dairy in more minimal amounts when you need it. This diet doesn’t really have any hard or fast rules, there’s no all or nothing, just feel out when your body is craving healthy forms of animal products, and when it isn’t.

What to Eat:
● Lots of vegetables and fruit
● Whole grains
● Beans, legumes, pulses
● Nuts and seeds

What to Eat in Minimal Amounts:
● All animal products (poultry, fish, meat)
● Refined sugars, refined grains and processed foods

Get the recipe for Ina Garten’s Roast Chicken Cobb Salad

So, which diet should YOU follow?

Here’s the truth: as you look through each of these diets, there are many common threads: eat lots of vegetables, consume healthy fats and eliminate refined sugar and grains. The “best” diet doesn’t really exist, because there’s no one size-fits-all approach that’s going to be good for everyone. Every ‘body’ is unique, digests food differently and needs varying amounts of nutrients, so it’s important to think about what you feel best eating, and what your health goals are. As nutritionists, the best advice we can give is to make veggies the star of your plate and load up on produce that’s bursting with colour, minerals, vitamins, antioxidants and phytonutrients, and then decide which ingredients you’d like to accompany these foods, whether it’s whole-grains, nuts, legumes or meat. As long as you eat whole foods and listen to your body, the rest will follow.

Hungry for more? Achieve a glowing complexion with these nutritionist-backed tips on the 10 best natural foods for dewy skin. You can also peek inside these health experts fridge for meal prep inspiration (it’ll change the way you grocery shop!).

The Only 3 No-Bake Cookie Recipes You Need in Your Life

Snack happy with three unique, delicious and good-for-you energy bites – no oven required. For the keto crowd: a fat bomb layered with the flavours of lemon-raspberry cheesecake. These frozen snacks are the ultimate in-between meal booster that will satisfy your sweet tooth, without getting you away from your dietary goals.

And, for the cookie lovers (all of us), a no-bake cookie base with a choose-your-own-adventure option: classic chocolate chip or cozy oatmeal raisin. Both no-bake cookie creations are gluten-free, and the chocolate chip variation is also grain-free. All three of these no-bake treats are ideal for packed lunches, a pre- or post- workout snack and a healthier after-dinner dessert.

Lemon Raspberry Cheesecake Keto Fat Bombs

Prep Time: 15 minutes
Freeze Time: 4 hours
Total Time: 4 hours 15 minutes
Makes: 12

1½ cups recently boiled water
1 cup raw unsalted cashews
1 cup unsweetened shredded coconut
¼ cup unsalted butter or coconut oil
1 to 2 Tbsp keto sweetener or liquid sweetener, to taste
½ tsp lemon zest
1 Tbsp lemon juice
1 cup fresh or frozen raspberries

1. Line a 12-count muffin tin with papers.
2. In a high-speed blender, add all ingredients except raspberries and blend until smooth and creamy. Add half the batter to the bottom of the papers. Add raspberries to the remaining half of the batter and puree again until smooth.
3. Top plain cheesecake batter with raspberry batter, and tap the pan a few times to release any air bubbles.
4. Freeze for at least 4 hours, or until set. Unwrap papers and serve frozen.
5. Store in an airtight container in the freezer for up to 2 months.

No-Bake Chocolate Chip Cookies & No-Bake Oatmeal Cookies

Prep Time: 20 minutes
Chill Time: 1 hour
Total Time: 1 hour 20 minutes
Makes: 3 dozen


No-Bake Cookie Base
4 cups unsweetened shredded coconut
1 cup unsalted nut butter (almond butter, peanut butter, etc.)
½ cup maple syrup
½ cup coconut flour
¼ cup unsweetened plain almond milk
¾ tsp fine-grain salt

No-Bake Chocolate Chip Cookies
1 recipe No-Bake Cookie Base (from above)
1 cup semi-sweet or dark chocolate chips
flaky sea salt, to taste

No-Bake Oatmeal Raisin Cookies
1 recipe No-Bake Cookie Base (from above)
1 cup gluten-free rolled oats
¾ cup raisins
½ tsp ground cinnamon


No-Bake Cookie Base
1. In a food processor, blend coconut until it resembles the smooth and creamy consistency of almond butter (you are making coconut butter), stopping the machine to scrape down the sides several times. This will take about 10 minutes.
2. To the coconut butter, add nut butter, maple syrup, coconut flour, almond milk and salt. Blend until a dough forms. Transfer dough to a large bowl.

No-Bake Chocolate Chip Cookies
1. To the cookie base, add chocolate chips and mix well.
2. Scoop 2- to 3-Tbsp portions of dough onto a cookie sheet. Roll dough into balls and sprinkle with flaky salt.
3. Transfer to the refrigerator and chill for 2 hours.
4. Store airtight in the refrigerator for up to 1 week, or freeze for up to 2 months. These taste best cold.

No-Bake Oatmeal Raisin Cookie
1. To the cookie base, add oats, raisins and cinnamon and mix well. If the mixture seems too dry to compress (flours vary in absorbency), add an additional 1 Tbsp or more of almond milk.
2. Scoop 2- to 3-Tbsp portions of dough onto a cookie sheet. Roll dough into balls and then slightly press down with the palm of your hand.
3. Transfer to the refrigerator and chill for 2 hours.
4. Store airtight in the refrigerator for up to 1 week, or freeze for up to 2 months. These taste best cold.

Looking for more easy, no-bake treats to add to your repertoire?  We’ve rounded up our best no-bake dessert ideas (from a peanut butter cheesecake to chocolate brownies!).

Guilt-Free Paleo Carrot Cupcakes with Cashew “Cream Cheese” Frosting

Eating cupcakes is an indulgent treat, but what if your cupcake could also provide your body with healthy fats, protein and beta-carotene? Our nutritious carrot cupcakes are far better for you than their traditional, white flour, sugar-laden cousins, meaning they can double as a snack or even breakfast. We skip the dairy-filled buttercream icing for a “pegan” alternative that blends up cashews, lemon juice and maple syrup for a rich and healthy frosting.

Paleo Carrot Cupcakes with Cashew “Cream Cheese” Frosting

Prep Time: 10 minutes
Bake Time: 25 minutes
Total Time: 35 minutes
Servings: 9 cupcakes


Cupcake Batter:
1 ½ cups almond flour
1 tsp baking powder
½ tsp baking soda
½ tsp sea salt
¼ tsp ground ginger
½ tsp cinnamon
¼ tsp nutmeg
3 eggs
⅓ cup maple syrup
¼ cup coconut oil, melted
¼ tsp pure vanilla extract
1 ½ cups grated carrot

Cashew “Cream Cheese” Frosting:
1 cup cashews, soaked for 2 hours or up to overnight
4 Tbsp unsweetened dairy-free milk
2 Tbsp lemon juice
2 Tbsp maple syrup
1 Tbsp coconut oil
Pinch of sea salt

Optional Toppings:
Cacao nibs
Coconut flakes
Lemon zest

1. Mix together the dry ingredients (almond flour, baking powder, baking soda, salt, ginger, cinnamon and nutmeg). Ensure the baking soda is mixed in very well, otherwise it can turn the carrots green.
2. In a separate bowl, whisk together the wet ingredients (eggs, maple syrup, coconut oil, vanilla extract).
3. Stir the dry ingredients into the wet, and then fold in the grated carrots.
4. Once everything is well combined, scoop ¼ cup of batter into a lined or oiled muffin tin, bake in a 350°F oven for 23-25 minutes, or until an inserted toothpick comes out clean.
5. As the cupcakes are baking or cooling, prepare the icing by blending all ingredients in a blender or food processor until a smooth and silky texture forms.
6. Once the cupcakes are cool, ice them using an offset spatula or spoon, or with a piping bag (you can make this out of a Ziploc bag).
7. Top with cacao nibs, coconut flakes or lemon zest, or leave them plain.

For more wholesome baked goods, browse these 60 Vegan Desserts Even Non-Vegans Will Love and 12 Healthy Muffin Recipes for Busy On-The-Go Mornings.

Vegan tuna melt on a plate

A Classic “Tuna” Melt Sandwich With a Clever Vegan Twist

There is something so comforting about a classic tuna melt, but if you’re vegan or paleo – or better yet,  pegan! – then you’re likely thinking your tuna melt days are over… well, not anymore! We’ve created a pegan-friendly tuna salad that is so delicious, your taste buds will think you’re eating the real thing. Luckily, there are a plethora of non-dairy alternatives at your grocery store – from cheeses, to sour creams, to milks and yogurts – so that topping the tuna with a gooey-melted vegan cheese is simple, easy and satisfying. You can use your favourite bread of choice, buy or make a paleo or keto bread, or skip that all together and opt for sweet potato “toast”.

Servings: 4 sandwiches
Prep Time: 20 minutes (plus additional soaking time)
Cook Time: 10 minutes
Total Time: 30 minutes

vegan tuna melt spread

Pegan “Tuna” Salad Sandwich

1 cup walnuts (soaked for minimum 15 minutes up to overnight)
1/2 cup sunflower seeds (soaked for minimum 15 minutes up to overnight)
1/2 cup pumpkin seeds (soaked for minimum 15 minutes up to overnight)
⅓ cup vegan mayo
1 cup cucumber, diced
1 cup celery, diced
¼ cup green onions, chopped finely
2 tsp dulse or kelp flakes
2 tsp fresh dill, chopped finely
1/2 lemon, juiced
½ tsp sea salt
4 slices or 1 cup vegan shredded cheese (like Daiya, Chao or Earth Island)
8 slices of your favourite bread or sweet potato “toast”

vegan tuna melt ingredients

1. Soak walnuts, sunflower seeds and pumpkin seeds in water, then drain and rinse.
2. Pulse the walnuts, sunflower seeds and pumpkin seeds in a food processor until smooth but partially crumbled (don’t over-blend into a paste).

vegan tuna melt blend
3. Place the nut mixture into a bowl, stir in the mayo and, once combined, add in the rest of the ingredients.
4. Scoop the tuna onto the bread, layer with vegan cheese, then add the second slice of bread on top.
5. If you have a sandwich maker, oil it, then pop the sammie in there, close the lid and let it heat for about 5-7 minutes until the cheese melts.

vegan tuna melt on a plate
6. Alternatively, place a skillet on medium-low heat, oil it, then add your sandwich and place a small lid over the sandwich to press it down. Let the sandwich heat for about 4 minutes, then flip it over for another few minutes until the cheese melts.
7. The paleo bread and sweet potato “toast” will be more delicate than the vegan one, so you may want to use the skillet method instead.

Craving more healthy midday meal inspiration? Try these 20 Healthy High-Protein Lunch Ideas to Bring to Work, plus a must-make Vegan Edamame Mash Sandwich!

These Chocolate Avocado Keto Cookies Are Healthy Enough for Breakfast 

A decadent, delicious breakfast cookie is the ultimate grab-and-go morning meal. But these are far from normal cookies. These keto-powered baked goods only have 3.2 net grams of carbs, along with a super, secret ingredient: avocado. The ketogenic diet is all about eating tons of fat, and these cookies really deliver, helping to fuel you with good, clean fats. Eating lots of healthy fat, especially in the morning, regulates blood sugar, keeps insulin levels low and promotes fat burning and loss. So, basically you’re eating a nutritious cookie that helps you lose weight – can you think of anything better?!

Chocolate Avocado Keto Breakfast Cookies

Prep Time: 5 minutes
Bake Time: 10 minutes
Total Time: 15 minutes
Servings: 8 cookies

2 small ripe avocados
2 large eggs
½ cup almond flour
⅓ cup raw cacao
⅓ cup erythritol or monk fruit sweetener
½ tsp baking soda
⅛ tsp sea salt
¼ cup cacao nibs or stevia sweetened chocolate chips
2 Tbsp shredded coconut, to use as garnish

1. Preheat the oven to 350°F and line a baking sheet with parchment paper.
2. Peel the avocado, place it in the bowl and mash it until smooth.
3. Add in the almond flour, raw cacao, sweetener, baking soda and sea salt and combine all ingredients. Whisk in the eggs.
4. Fold in the cacao nibs. Don’t be alarmed if the batter does not resemble traditional cookie dough, it will be fudgier.

5. Scoop about 1 ½ Tbsp of batter onto the baking sheet to make one cookie and lightly flatten with your hand or a spoon. Leave quite a bit of space between the cookies, since they spread.
6. Top with shredded coconut to garnish.
7. Bake for 10-12 minutes and allow to cool for a few minutes before digging in.

For more healthy low-carb recipes to keep on hand, check out these 20 Easy Keto Dinners to Make Right Now and 14 Keto-Friendly Snacks That Are Super Simple to Make.

These Paleo Pumpkin Chocolate Chip Muffins are Grain (And Guilt) Free

Just because you’re paleo or grain-free doesn’t mean you should miss out on all of the spectacular baked goods the fall season has to offer.  Pumpkin muffins are classic, but they’re usually made with white flour and white sugar.  Replacing those ingredients with coconut flour and coconut sugar adds a great kick of fibre and a subtle sweet taste that marries well with the spiciness of the ginger and cinnamon. And who can resist a muffin that combines both pumpkin and chocolate? After all, a baked good that can transition from breakfast to dessert is one you want in your repertoire.

Prep Time: 10 minutes
Bake Time: 30 minutes
Total Time: 40 minutes
Servings: 14 muffins

Grain-Free Paleo Pumpkin Chocolate Chip Muffins

1/2 cup coconut flour
2 tsp baking powder
1/4 tsp sea salt
2 tsp cinnamon
1 1/2 tsp ground ginger
1/2 tsp nutmeg
1/4 tsp ground cloves

1 1/2 cups pumpkin puree
2/3 cup coconut sugar
1/2 cup coconut oil, melted
6 eggs
1 tsp vanilla extract
1 cup mini chocolate chips


1. Preheat the oven to 375°.
2. In a bowl, combine all dry ingredients, except for the chocolate chips.
3. Lightly melt the coconut oil and then whisk together all of the wet ingredients in a bowl.
4. Pour the wet mixture into the dry and stir well, so a smooth batter forms.
5. Using your spatula, fold the chocolate chips into the batter.
6. Line a muffin tin with liners or oil them with a little coconut oil and scoop the batter in.
7. Bake for 30 minutes, or until an inserted toothpick comes out clean.

Looking for more paleo-friendly recipes? Check out these 5 Eggless Paleo Breakfasts (Plus an Epic Grain-Free Granola)

paleo breakfast recipes without eggs

5 Eggless Paleo Breakfasts (Including an Epic Grain-Free Granola!)

A lot of people are ditching grains these days in favour of a paleo or keto-style diet, making a replacement for traditional carb-heavy breakfasts, like toast, bagels, pancakes, breakfast sandwiches and oatmeal. For this reason, grain-free breakfasts almost always consist of eggs: scrambled, poached, over-easy – you name it. But eating eggs every day can become tedious. Luckily, there are plenty of healthy and exciting egg-free options to get to know. Think outside of the egg carton with five healthy paleo breakfast ideas to spruce up your morning, without a yolk in sight.

Coconut Strawberry Chia Bowl

Blending coconut cream, chia seeds and strawberries is basically like eating (a super-healthy!) dessert for breakfast. When combined with a liquid or in this case, blended strawberries, the chia seeds thicken to resemble an indulgent pudding. This is a great paleo-friendly breakfast that will give your body the energy boost it needs in the morning.

Set Strawberries Coconut Cream

Get the recipe for Set Strawberries With Coconut Cream

Salad for Breakfast

Salad for breakfast has been embraced globally. Eating vegetables in the morning provides a boost of fibre, antioxidants and phytonutrients – all components your body is craving to get up and go. Give salad for breakfast a chance and add a blast of freshness to your morning meal.

Cucumber Salad with Fresh Coconut

Get the recipe for Cucumber Salad With Fresh Coconut

Smoothies and Smoothie Bowls

Smoothies and smoothie bowls are quick to make, easy to take and very nutritious. Blend together kale, spinach, banana, berries, nuts and protein powder and you have a deeply nourishing morning meal. To assemble your own Instagram-worthy smoothie bowl, pour your blended creation in a cereal bowl and decorate with superfood ingredients like hemp seeds, bee pollen, blueberries and chia seeds (or the Paleo Granola recipe below). Before diving in, don’t forget to take a picture!

Hungry Buddha Smoothie Bowl

Get the recipe for Raspberry Smoothie Bowl

Dairy-Free Yogurt With Berries and Nuts

One of our favourite go-to paleo breakfasts happens to be the quickest and simplest: a bowl of dairy-free yogurt topped with blueberries, strawberries, almonds and walnuts. Of course, that’s the skeleton of the recipe – feel free to spruce it up with a drizzle of honey and sprinkling of cinnamon, raw cacao powder, pomegranate seeds and hemp seeds. For the yogurt base, if you’re eating paleo, dairy is out, though there are many tasty dairy-free yogurt options made from plant milks (usually coconut or almond milk) that can be found at your grocery store, many of which still provide belly-friendly probiotics.

Paleo Granola

Most granola is made with oats (a grain), but this paleo granola recipe replaces them with toasted coconut chips, nuts, seeds, cacao nibs and raisins for a grain-free, naturally sweetened, protein-packed breakfast.  

Paleo-GranolaFood Network 40854

Prep Time: 5 minutes
Cook Time: 7 minutes
Total Time: 12 minutes
Servings: 4


½ cup hazelnuts, roughly chopped
½ cup walnuts, roughly chopped
½ cup unsalted sunflower seeds
3 Tbsp coconut oil, very soft or melted
1 to 2 Tbsp maple syrup, less or more for desired sweetness level
2 tsp ground cinnamon
1 cup unsweetened toasted coconut chips or pieces (not shredded)
½ cup raisins
¼ cup cacao nibs

Paleo Granola


1. Preheat the oven to 350ºF. Line a large rimmed baking sheet with parchment paper.

2. Scatter hazelnuts, walnuts and sunflower seeds on prepared baking sheet. Toss nut and seed mixture with coconut oil, maple syrup and cinnamon. Bake for 5 to 7 minutes, or until lightly browned (watch closely to be careful not to burn the mixture).

3. Remove nut and seed mixture from oven. Mix in coconut chips, raisins and cacao nibs. Cool before serving, if desired.

Paleo Granola

4. Serve granola in a bowl with dairy-free milk of choice and fresh fruit.

5. For storing, cool granola completely and keep in airtight jar at room temperature for up to one month.

Weeknight Meal: Turkey Stuffed Bell Peppers

By Randa Derkson

I’ll never forget the first time I made these stuffed peppers. I originally made them because they were a healthier option to what I was craving (Sloppy Joes) and while they were in the oven, the doorbell rang. It was my photographer, hand-delivering my son’s first birthday photos.

Ever since that day, the smell of these stuffed peppers roasting in the oven reminds me of running into my home office, popping the disc of images into my computer and being overjoyed with the memories captured from my son’s birthday, smashed cake and all. It gives me butterflies just thinking about it.

This recipe also shows me how far my blog has come. The stuffed peppers recipe is my most-pinned recipe on Pinterest and by far the most popular recipe on my blog. The original photo was a poorly lit, badly filtered image, yet still gathered an audience of admirers. It’s a reminder of my humble beginnings in both my personal and professional life.

Isn’t it amazing how a simple recipe can leave a lasting impression on your heart?

Paleo Turkey Stuffed Peppers, Courtesy of Randa Derkson, thebewitchinkitchen.com, Terrace, B.C.

Developed as a healthier alternative to Sloppy Joes, these baked peppers are just as easy to prepare for a fast and filling weeknight meal.


Prep time: 15 minutes
Cook time: 1 hour
Yield: 4 to 6 servings

1 tbsp (15 mL) olive oil
1 lb (450 g) ground turkey
3 cups (750 mL) spinach
2 cups (500 mL) crushed tomatoes
2 cloves garlic, minced
1 tbsp (15 mL) chopped fresh parsley
1 tbsp (15 mL) chopped fresh basil
1 tsp (5 mL) dried oregano
1 tsp (5 mL) sea salt
3 red bell peppers, stems removed, halved and seeded

1. In large skillet over medium heat, heat oil. Add turkey; sauté no longer pink inside. Add spinach, stirring until wilted.
2. Stir in tomatoes, garlic, parsley, basil, oregano and salt. Simmer for 20 minutes.
3. Place on rimmed baking sheet. Divide turkey mixture evenly among pepper halves. Cook in 425°F (220ºC) oven for 25 minutes, or until meat mixture has browned and peppers are tender.

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The Bewitchin’ Kitchen
Randa is a work-at-home mom who resides in British Columbia. She believes that the kitchen is the heart of the home. Whether it’s discussing your day, sharing the highlights of a trip or just having quality time with a loved one, life revolves around the kitchen table.