Paleo Banana Espresso Nut Muffins

21 May

These muffins contain no added sugar!  The bananas themselves provide the sweetness, therefore these muffins would be Whole30 if the program approved of baked goods (which the program does not).

Paleo banana espresso nut muffins

Ingredients (yield 24):

6 overripe bananas

8oz (by weight) unsweetened applesauce

6 large eggs

2 tbl. instant espresso powder (I use Ferrara brand)

1/2 cup Trader Joe’s mixed nut butter (This is a blend of roasted and salted almonds, cashews, walnuts, brazil huts, hazelnuts, and pecans.  You substitute your favorite nut butter for this mix)

1 tsp. kosher salt

1 tsp. baking soda

1 cup coconut flour, sifted


Preheat oven to 350ºF.  In a stand mixer combine bananas, applesauce, eggs, espresso powder, nut butter, and salt until well and evenly blended.  Sift in coconut flour and baking soda and mix to combine.  Distribute evenly across muffin pans lined with 24 wrappers.  Bake at 350ºF for 30 minutes.  I rotate the rack position of the muffins at the 15 minute mark.

Approximate breakdown per muffin:

88 calories

5g fat

12g carbohydrates

3g protein

Whole30 and Paleo Turkey Salad

18 May

Today happens to be 50 degrees warmer than the temperature just four days ago.  I don’t know about you, but that leaves me in the mood for food that is not hot (temperature hot)!  So I pulled random ingredients out of the fridge and made this yummy dish.  Due to the size of a turkey breast, this recipe makes a large dish.  You could easily substitute chicken for the turkey and scale down the recipe.

Whole 30 turkey salad



4 pounds oven roasted turkey breast, chopped

8 ribs celery, chopped

2 bell peppers, chopped

1/2 cup cornichon pickles, diced

1 cup peppadew peppers, diced

1 cup mayo

1 tbl. + 1 tsp. dijon mustard

1 1/2 tsp. kosher salt

1 tsp. pepper


Stir together mayo, mustard, salt and pepper.  Stir in remaining ingredients.


Assuming 12 servings in this recipe, here is the approximate macronutrients breakdown per serving:

237 calories

7g fat

5g carbohydrates

33g protein


Paleo Flourless Brownies

24 Apr

Spring is here, summer is coming, and this is the perfect recipe to have on hand when you need dessert for a cookout!  These are a little cake-y, a little fudge-y, therefore perfect for everyone!  Simple, easy, delicious!

Paleo flourless brownies

Ingredients (makes 24 brownies):

16oz jar nut (or seed) butter*

2 large eggs

3/4 cup cocoa powder

1 scoop Jay Robb vanilla egg white protein powder (optional)

1/2 tsp. kosher salt

1 tsp. baking soda

1 1/2 cups organic blue agave

1 tbl. vanilla extract


Preheat oven to 325°F.  In your stand mixer with paddle attachment beat all ingredients together until smooth (I add them in order listed above).  Line one ~9×13″ baking dish (I used glass) with parchment paper.  Spread batter (it will be rather sticky) evenly over lined baking dish.  Bake brownies at 325°F for 25 minutes.  Turn off oven and leave dish in oven for another 3-5 minutes.  Cool brownies, cut, and enjoy!

*I have used 16oz cashew butter and 16oz almond butter.  This time I used 10oz of Trader Joe’s mixed nut butter (dry roasted and salted almonds, cashews, walnuts, brazil nuts, hazelnuts, and pecans) + 6oz of creamy salted cashew butter.

Paleo Naan

14 Mar

Happy pi day!  It was a 12″+ snow day here today!  That made for a relaxing day in front of the fire instead of going to work.  What to do on a snow day?  Create a new recipe!

Paleo naan with Whole30 chicken tikka masala

This makes two 6″ diameter naan.


1/2 cup blanched almond flour

1/2 cup tapioca flour

1/8 tsp. sea salt

2 tbl. ghee, melted

1/2 cup + 2 tbl. unsweetened cashew milk


Head a nonstick skillet between medium and medium-high heat.  Whisk all ingredients together and pour half of the batter into your skillet.  Cook for 5 minutes per side.  Nan will begin to get a crisp texture and a little color.  Transfer to cooling rack while you cook the second naan with the remaining batter.

I ate mine with my Whole30 chicken tikka masala recipe here.

Paleo naan with Whole30 chicken tikka masala

World’s Best Paleo Chocolate Chip Cookies

5 Mar

I recently co-ran a challenge at our gym: no added sugar (including stevia), no dairy, no grains, no alcohol.  Our members saw phenomenal results – both physical and performance.  That challenge also meant my co-workers did not come in to find any baked goods for them.  Now that the challenge is over I wanted to play with a new recipe to bring in as a treat for my coworkers.  This is my paleo version of Alton Brown’s “The Chewy” chocolate chip cookie recipe.  My previous paleo chocolate chip cookies were delicious, but these win!

Deanna's (world's best) paleo chocolate chip cookies

Deanna’s (world’s best) paleo chocolate chip cookies

Ingredients (makes 17 cookies):

1 cup ghee

1 1/3 cups + 1 tbl. almond flour (blanched almond flour)

1/2 cup + 3 tbl. + 1 tsp. arrowroot powder

1/3 cup + 2 tbl. coconut flour

1/4 cup tapioca flour

1 tsp. kosher salt

1 tsp. baking soda

1/3 cup monk fruit in the raw

1 cup date sugar

1 large egg

1 large egg yolk

2 tbl. coconut milk (unsweetened cashew or almond milk also fine)

1/2 tbl. vanilla extrace

10oz dairy and soy free semisweet chocolate chips or chunks


Whisk together almond flour, arrowroot powder, coconut flour, tapioca flour, salt, and soda, set aside.  Melt ghee and pour into bowl of stand mixer.  Add monk fruit and date sugar to stand mixer and beat with paddle attachment on medium speed 2 minutes.  Whisk together egg, yolk, ‘milk’, and vanilla.  With mixer on low add egg mixture and beat for 30 seconds.  Add flour mixture.  Once combined add chips.  Chill dough 1 hour.  Use cookie disher to make 17 evenly sized cookie balls.  Place on parchment lined baking sheets and bake 375°F for 14 minutes.  At the 7 minute mark rotate the cookie sheets top to bottom and front to back.  Note – these cookies won’t spread like normal cookies, but don’t worry, they are cooked!

Remember a cookie is still a cookie!! Don’t eat more than one.

Approximate macros per cookie:

308 calories

20g fat

73g carbohydrate

4g protein

Paleo Chunky Monkey Pancakes or Waffles

5 Feb

Fast, easy, few ingredients, delicious.  That’s a winning breakfast/snack for sure!

Paleo Chunky Monkey Pancakes or Waffle

Paleo Chunky Monkey Pancakes or Waffle


1 overripe banana, mashed

2 large eggs

1/8 tsp. Himalayan sea salt

1/4 tsp. baking powder

1/4 tsp. vanilla extract

1 tbl. cocoa powder


Whisk together all ingredients until smooth.  Add batter to hot nonstick waffle iron or add 2 tbl. batter for each pancake in a non-stick skillet over medium high heat.  Cook waffle until done or pancakes ~2min per side.  Do not use more than 2 tbl. batter per pancake as these will not hold together well enough to flip if they are larger.

Makes one waffle or nine 3″ diameter pancakes.

Serve with favorite nut/seed butter!

Whole30 and Paleo 6 Layer Mexican Dip

5 Feb

It is Superbowl Sunday and you can absolutely have a cheat free day jam packed with all the normal flavor!

Layers: chipotle seasoned mashed plantain, taco meat, guacamole, salsa, bacon, jalapeño.

If you like black olives, add a layer of sliced olives.

Whole30 6-layer Mexican Dip

Whole30 6-layer Mexican Dip


Chipotle seasoned mashed plantain

1 green plantain

1/3 cup organic low sodium chicken broth (no sugar added for Whole30)

1 tsp. chili powder

1/2 tsp. kosher salt

1/2 tsp. garlic powder

1/4 tsp. onion powder

1/2 tsp. cumin

1/8 – 1/2 tsp. cayenne (depending on how spicy you want this layer)

1/4 tsp. pepper

Coconut oil for cooking

Taco meat

Recipe at  You will only require 1/4 of the recipe of less, but I recommend making the whole batch and enjoying tacos or taco salad for lunch or dinner other days.


This is easy, Wholly Guacamole is Whole30!  One 8oz package is enough.  Of course, you can always make your own!


Again, easy, Wegman’s organic is Whole30 (I’m sure you can find other brands without sugar).  Can also make your own!  1/2 – 1 cup.  I used medium heat.


10oz sugar and nitrate free bacon (I’m currently using Pederson’s Farms)


I like to use jarred mild jalapeño nacho slices, because I like the tang from the vinegar.  ~1/2 of an 11.5 oz jar.

Plantain chips for serving.


Add up to 1 cup coconut oil to a large cast iron skillet over medium high heat.  Cut your plantains into 1 inch thick slices.  When the coconut oil is melted and hot add your plantains to the skillet and cook until golden on each side (~5-8 minutes per side).  Add your cooked plantains, seasonings, and chicken broth to your food processor and pulse until a nice mashed consistency has formed.  Spread mashed plantains into bottom of casserole dish.  I used a 1.5 quart oval casserole dish.

Make the taco meat as described and spread a layer on top of the plantains.

Spread a layer of guacamole on top of the meat.

Spread a layer of salsa on top of the guacamole.

Cut bacon into small pieces and cook in a nonstick skillet over medium high heat to desired crisp-ness.  Move to paper towels to drain excess fat.  Once cool sprinkle crumbled bacon over salsa.

Place a layer of jalapeño slices over bacon.

Add a layer of sliced black olives to make this a 7-layer dip!