THE BISCUIT - Paleo, whole30, 21DSD

I have adapted this recipe from HERE

10-12 Bisuits: 

• 4 tbsp coconut flour
• 4 tbsp blanched almond flour
• 4 tbsp healthy oil (I like 2 Tbsp coconut oil, 2 tbsp ghee) 
• 4 eggs
• 1 tsp GF baking powder 
• 5 twists of salt grinder
• 1 twist of pepper grinder 

Preheat oven to 350. 

Mix all ingredients until thickens. 

Line large cookie sheet with wax paper, oil wax paper. MUST USE WAX PAPER!

Use large cookie scoop (ice cream scoop size) scoop dough onto cookie sheet.

 Flatten dough with a square of wax paper in your hand. 

Place in oven for 10 minutes until golden brown. 

Remove from wax paper after a minute of cooking to prevent sticking.

Store nicely in the fridge, reheat in toaster. 

ENJOY! 

We liked making breakfast sandwiches!

LUKE APPROVED!

#BalancedHealth Meal Planning Tips

Sites to help plan your Paleo Meals... have fun!

• Nom Nom Paleo Recipe Index - HERE
• Paleo Grub - 100 Best Recipes - HERE
• PaleoLeap - Recipe Index - HERE ***Photos for every recipe!
• Ultimate Paleo Recipe Index - HERE

#BalancedHealth Meal Plan #2

Here are some new meals & some fun categories for dinner. 

BACON & Broccoli Night 

• Main Dish: Honey Glazed Chicken Bacon Bites
• Side/Veggie Dish: Broccoli, Apple, Almond Salad 

2 Traditional Meals Turned Paleo 

• Main Dish: Zesty Paleo Meatloaf 
• Side Dish: Crockpot Mashed Potatoes Recipe - (made w/ vegan cream cheese)
• Veggie: Greens or Salad

• Main Dish: Sweet & Sour Meatballs I will substitute Lamb w/ turkey or grass-fed beef & serve over rice
• Veggie: Honey Maple Roasted Carrots

FINGERFOOD Night

• Main Dish: Paleo Honey Lime Sesame Chicken Wings - FINGERFOOD NIGHT
• Side Dish: Paleo Nachos
• Veggie Tray with Paleo Ranch (help kids discover new veggies)

Fiesta Night - This meal makes great leftovers!

• Main Dish: Crispy Carnitas AMAZING!!!!
• Side Dish: Tortilla or  Cilantro Lime Rice
• Veggie: Salad w/ Paleo Ranch
• Yummy Extra: Pineapple Salsa

Pizza Night

• Main Dish: Pizza Frittata - Easy Meal**
• Side Dish: Garlic Rosemary Flatbread

Pasta Night

• Spaghetti Squash with Bacon, Spinach, & Goat Cheese 

One Dish Meal

• Sweet Potato, Sausage and Greens Roast - Easy Meal **

WHOLE 30 OUR WAY Meal Round-Up

All the recipes from #Whole30ourway in one place! 

Recipe titles click thru to recipe sites. 

For recipe modifications and notes see the meal plans 

which contain details for each recipe. 

Beyeler Family Favorites from this round up in Red!

BREAKFAST

• Smoothie – Your Own Creation
• Easy Peasy Banana Pancakes Top with Melted Almond Butter & Shredded Coconut
• Leftover Breakfast Casserole w/ Avocado & Fruit Side
• Almond butter waffles topped with melted ghee sprinkled cinnamon, shredded coconut, and sliced almonds
• Empty the fridge omelet
• Paleo Banana Nut Muffins & Omelets
• Extra Crispy Waffles
• Apple, Pecan & Bacon Butternut Squash Hash & Eggs
• Prosciutto-Wrapped Mini Frittata Muffins
• Paleo Sausage Egg “McMuffin”

LUNCH

• Crockpot Breakfast Casserole topped with avocado & side salad w/ Homemade Greek Dressing
• TacoMeat Scrambler
• Creamy Sweet Potato & Coconut Soup, side of Chicken Sausage & Grain-Free Rosemary Flatbread
• Empty the fridge salad
• Avocado Chicken Salad over Greens with EVOO & Lemon Juice for dressing w/ side of Plantain Chips
• Pear & Pomegranate Spinach Salad with chicken or chicken sausage
• Perfect Cobb Salad add meat if desired

DINNER

• Crockpot! Lemon Herb Roasted Chicken w/ Green Beans & Potatoes & a side of fruit
• Crockpot Taco Meat served over Greens w/ Plantain Chips topped w/ Avocado Lime Dressing or Nachos with Sweet Potato Chips – AMAZING!
• Turkey (or Chicken) Coconut Crusted Burgers w/ Sweet Potato Fries & Garlic Green Beans
• Jalepeno Burgers served Breakfast Style topped with Over-Easy Egg, Bacon & Avocado on the Grill w/ Grilled Delicata Squash  
• Grilled Chipolte Chicken Sweet Potatoes
• Almond butter waffles topped with melted ghee sprinkled cinnamon, shredded coconut, and sliced almonds
• Citrus Herb Chicken (Double) w/ Smashed Loaded Red Potatoes & side salad
• Asian Chopped Salad with Citrus Herb Chicken
• Paleo Crockpot Chili
• Leftover Paleo Crockpot Chili Served over Baked/Sweet Potato
• Smokey Grilled Pineapple Burgers w/ Sweet Potato Fries & Balsamic Grilled Asparagus
• Spaghetti Squash Carbonara w/ Lemon Chicken
• Grilled Cilantro Lime Chicken served over Greens or Grain Free Tortillas top with Guacamole
• Chicken Tortilla-Less Soup
• Crockpot Cashew Chicken with Paleo Fried Rice
• Sun Dried Tomato Coconut Cream Sauce Served over Chicken Breasts or Steak & Zucchini Noodles
• Avocado & Spicy Mayo Stuffed Burgers with Garlic & Herb Grilled Sweet Potatoes & Greens of Choice
• Coconut Crusted Chicken Tenders (Serves 4, may want to double) With Rosemary Sweet Potato Wedges & Skinny Garlic Aioli with side salad
• Greek Meatballs With Avocado Tzatziki Sauce served over spiralized veggies of choice
• Potato, Sausage & Green Roast
• Crispy Carnitas with Mexican-Style Slaw with Jicama, Cilantro & Lime served with Avocado
• Coconut Crusted Turkey Burgers with Sweet Potato Fries
• Crockpot Salsa Verde Chicken served as Taco Salad with Avocado Lime Dressing
• Crockpot Teriyaki Chicken served with steamed stir fry veggies.
• Grilled Orange Drumsticks with grilled green beans & Apple, Celery & Raisin Salad, you will need paleo mayo
• Chicken Bryan served with Creamy Garlic Dairy-Free Mashed Potatoes& Quick Skillet Asparagus 

DESSERT

• Grilled Cinnamon Bananas
• Banana Sundae Bowl - sliced banana topped with warm almond butter, shredded coconut, & a dash of cinnamon

Snack Idea -

• Nuts
• Sweet & Salty Coconut Chips
• Veggie sticks – make dip with Paleo Mayo or Guacamole
• Fruit – don’t go over board on sugar
• Larabar – don’t over do it here and check ingredients
• Almond butter on anything! – highly recommended on bananas and apples

Paleo Staples

• Mayo
• Paleo Sauces/Dressings to spice things up – here
• Easy Paleo Tortilla
• Homemade Greek Dressing
• Avocado Lime Dressing
• Plantain Chips
• Paleo Naan

Meal Plan #5 - Simplified

Due to an expected weddings and fundraising mission's trip yard sales our weekend and next week are very busy and we will be keeping it very simple around here. Sorry no time for printable and shopping lists this week.

MEAL PLAN #5

February 9-15

Notes before you begin:

·      This menu is made in mind for my family of 2 adults and 3 kids (small eaters) at dinner & 1 adult for breakfast/lunch. Wednesday my family eats dinner with our small group from church so that meal will be just for 1 adult. If you need another family dinner explore Pinterest for meal ideas or this post.

·      Meals that are underlined are live links to the recipes.

·      This is about the journey, be open minded to new food ideas or you will give up fast. Try to enjoy being in the kitchen and being creative with your food. This is not about a number/size, this is about a new relationship with food. And the journey works so stay focused.

·      Keep focused on your goals – write down your goals, what you hope to see change, and keep a journal if not daily do it weekly. This helps see progress and change. My goal is easy; to be the best me to serve & love my God & my family.

Day #29: Monday

Dinner: Coconut Crusted Turkey Burgers with Sweet Potato Fries & Salad

Note:

Day #30: Tuesday ****LAST DAY!

Dinner: Crockpot Salsa Verde Chicken served as Taco Salad with Avocado Lime Dressing

Note: Crockpot Salsa Verde: Chicken in crockpot, pour jar salsa verde over chicken, cook!! (Trader Joe’s has a good salsa verde.) Cilantro Lime Dressing: 1 avocado, juice from 1 lime, 2 -4 tbsp avocado/olive oil, garlic salt, fresh cilantro.

Congratulations! 30 days of Whole Eating Done,

Now what?

Start to reintroduce things slowly so you can evaluate what your body is responding to. I really like this article by Balanced Bites - click here

Day #31: Wednesday ***INTRODUCING HONEY

Dinner: Crockpot Teriyaki Chicken served with steamed stir fry veggies.

Note:  substitute coconut aminos for soy sauce and arrowroot/tapioca starch for cornstach

Day #32: Thursday*** INTRODUCING WHITE RICE

Dinner: Leftover Crockpot Teriyaki Chicken over white rice with veggies

Note: Why white rice? read here 

Day #33: Friday***nothing new today, read your body

Dinner: Grilled Orange Drumsticks with grilled green beans & Apple, Celery & Raisin Salad, you will need paleo mayo

Note: #keepthedishesclean #makethemancook #TGIF

Day #34: Saturday***LOVE Dinner – INTRODUCING GOAT CHEESE

Dinner: Chicken Bryan served with Creamy Garlic Dairy-Free Mashed Potatoes& Quick Skillet Asparagus-

Note: this is one of mine and Andrew's favorite restaurant dinners that we can make Paleo friendly J

Day #35: Sunday

Dinner: Paleo Sausage Egg “McMuffin”

Note:  yummy!

Lunch –

       Lunches this week will be leftovers and smoothies

Breakfast –

         Breakfast this week will be green juices, bulletproof coffee or breakfast casserole

Snack Idea -

Nuts

Sweet & Salty Coconut Chips

Veggie sticks – make dip with Paleo Mayo or Guacamole

Fruit – don’t go over board on sugar

Larabar – don’t over do it here and check ingredients

Almond butter on anything! – highly recommended on bananas and apples

Potato, Sausage + Greens Roast

This is one of our favorite, easy, affordable week night meals that we would honestly eat every week. The kids love it, makes great leftovers, and it is a one-bowl prep and one-pan cooked meal! It is also a versatile "use what you have in the fridge and pantry" kinda meal.   And you can make as much or as little as you want/need.

Serves: 4 adults (or 2 adults, 2 kids, & leftovers)

What I use: 

• 4-5 fully cooked chicken sausage links, sliced 
• Note: Whole30 approved sausage is Aidells Chicken & Apple Sausage ( I have seen at Target and Costco) & Garlic Herb Chicken Sausage at Trader Joe's. If you are not concerned about Whole30 Trader Joe's has many options and Aidells does as well. 
• 3-4 organic small/medium sweet potatoes or red/white potatoes, sliced and wedged
• organic extra virgin olive oil - enough to coat potatoes
• seasoning of choice 
• Note: We love Trader Joe's Everyday Seasoning, Trader Joe's Garlic Salt Seasoning, & Italian Seasoning; season to your family's taste - we like a lot!
• Green of choice, washed and trimmed
• Note: We prefer asparagus or fresh green beans.

How I do it:

• Pre-heat oven to 425 degrees. 
• In a large bowl, toss sliced/wedged potatoes in oil, add seasonings and toss to coat. Pour into prepared pan.
• Note: I use my Pampered Chef bar pan which I love and it browns both sides without stirring. If you are using a metal pan cover with foil or oil pan, you will need to stir 1/2 way through cooking.

• Toss sliced sausage in same bowl to coat with leftover oil and seasonings. Pour into pan with potatoes and stir together. 
• Put in oven and set timer for 15 minutes. 
• Place prepared greens in same bowl and add a little more oil and seasoning of choice. 
• Note: I love using Trader Joe's Lemon Pepper grinder on our veggies. You could also add fresh lemon juice over veggies. 
• After 15 minute timer, stir potatoes and sausage and then add veggies over top of potatoes and sausage.
• Put back in oven and set timer for 15 more minutes. 
• Check at timer, add time if needed, to desired brown-ness!
• ENJOY!

This night I used what we had in the pantry and fridge which was 2 sweet potatoes and 4 small red potatoes, 2 links of Aidells Chicken & Apple Sausage, and 2 links or Garlic Herb Chicken Sausage. 

Half way through cooking add greens, put back in oven to finish roasting. 

Enjoy!

Asian Chopped Chicken Salad

Asian Chopped Chicken Salad

What I Used for Salad:

• Shredded Broccoli/Carrot Mix (like Trader Joe's Broccoli Slaw, I have also seen as grocery stores in coleslaw and package salad area)
• Kale/Cabbage/Brussels Sprouts Salad Blend (like Trader Joe's Crunch Salad, I have also seen as grocery stores in coleslaw and package salad area)
• Nut of choice - pine nuts, cashews, sliced almonds, slivered almonds
• green onions, chopped 
• raisins/unsweetened cranberries (optional)
• toasted sesame seeds (optional)



Ingredients

What I Used for Meat:

- leftover grilled chicken (Trader Joe's has pre-paged, fully-cooked grilled chicken breasts)

- sesame oil

-EVOO

-fresh, orange juice 

- OR leftover Citrus Herb Chicken  - I love making a double batch of this chicken recipe and then using the leftovers the next night in this salad!

What I Used for Dressing:

adapted from http://allrecipes.com/recipe/tasteful-tahini-salad-dressing/

• 1 small shallot, minced
• 1 tsp fresh grated ginger
• 3 tbsp apple cider or red wine vinegar
• 3 tbsp coconut aminos (sprouts)
• 2 tsp sesame oil (or toasted sesame oil, have at Trader Joe's)
• 2 tbsp tahini paste or tahini sauce 
• 2/3 cup olive oil/avocado oil
• 1 tbsp honey (omit for Whole30)
• ground pepper to salt

How I do it:

- Mix all dressing ingredients. Set aside. 

- Toss broccoli/carrot mix, kale/cabbage/brussel sprouts mix, and green onion. Drizzle with dressing, toss. Set aside. 

- Heat skillet to medium, add 1 tbsp EVOO, 1 tsp sesame oil,  & chopped up chicken. Saute for a few minutes and then squeeze the orange over the chicken. Saute for a few more minutes. Remove from skillet.

Reheating Chicken

- Add 1 tsp EVOO to used skillet and add nuts and sesame seeds to toast. Saute a few minutes stirring frequently until golden brown. Remove from skillet. 

Toasted almond slivers & Sesame Seeds

- Top salad with chicken, toasted nuts/seeds, dried fruit, and more dressing if desired. I love a little extra squeeze of orange juice at the end :) 

-ENJOY!

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Sweet Potato Fries Recipe

This is an easy, throw together recipe that we make so often. Every time I serve these everyone loves them.

What I use:

• Sweet Potatoes
• Extra Virgin Olive Oil
• Seasonings - I always use Everyday Seasoning (Trader Joe's grinder, contains sea salt, mustard seed, black peppercorns, coriander, onion, garlic, paprika, chili pepper), Garlic Salt (Trader Joe's grinder), Italian Seasoning

How I do it:

• Pre-heat oven to 350. 
• I peel sweet potatoes and slice into coin shape, trying to keep the same thickness for each slice. If the sweet potato is fat I cut the slices in half. 
• Throw them in a bowl
• Drizzle with extra virgin olive oil - you want enough to coat each piece
• Toss in season to taste - we like a lot!
• Use your hands or a spoon to mix, you want all potatoes to be coated in oil and seasonings. 
• Spread out in a single layer on a cookie sheet or bar pan - I use my Pampered Chef stone bar pan which makes these extra crispy and evenly baked on each side. I you use a metal pan make sure there is plenty of oil and flip them half way thru baking. 
• Bake 25-35 minutes depending on the brown-ness you desire - I like them a little burnt :)
• Enjoy!