Category Archives: Paleo

Paleo Pumpkin Chocolate Chip Muffins

October 15, 2020 by pamflo

The Paleo diet is one of the most searched diets on the internet and is about eliminating gluten, dairy, grains and refined sugar. It can be considered a restrictive way to eat but for people battling celiac disease, gluten sensitivity, autoimmune issues or just prefer a low inflammatory diet, it’s a great option. These delicious muffins take advantage of a variety of fall spices, and use almond and coconut flour in place of white flour. Pumpkin puree is high in […]

Categories: Breakfast Ideas, Crowd Pleaser, Dairy Free, Dessert, Muffins, Paleo, Snack • Tags: Bake

Nutty Vanilla Protein Balls

July 26, 2018 by pamflo

I’m working hard to reduce the amount of sugar in the foods I cook and consume, especially desserts. Although using protein powder and no sweetener might seem a bit outrageous, these protein balls are a perfect quick, healthy breakfast or snack. They require no cooking, although a food processor is needed to thoroughly blend the ingredients. Did I say no sweetener 🙂 I’m a fan of using collagen protein powder and I like the Bulletproof Brand. It’s dairy free, gluten […]

Categories: Breakfast Ideas, Dairy Free, Dessert, Gluten Free, Low Sugar, Nuts, Paleo, Seeds, Snack

Paleo Coconut Caramel Bars

July 12, 2018 by pamflo

I love to inspire people in the kitchen and so I don’t often talk about recipe failures. However, I make many with all the experimenting that I do! The first round of making this recipe was a complete failure. The thing about baking is that it takes focus, attention to detail and respect for the right proportion of ingredients. It’s also why baking is so enjoyable too! This recipe is free of grain, dairy and refined sugars and instead uses […]

Categories: Bars, Chocolate, Dairy Free, Dessert, Gluten Free, Low Sugar, Paleo • Tags: Bake, Simmer

Healthy Chocolate Breakfast Muffins

May 31, 2018 by pamflo

Looking for a breakfast treat that’s healthy, not too sweet and easy to make? These flourless, dairy free chocolate muffins are just the right combination of sweet and savory. These muffins contain amazing fudgy chocolatey-ness from good quality cocoa powder. Maybe chocolate is not a popular item on your breakfast menu, if that’s the case you can skip the sprinkle of dark chocolate chips. Avocado and coconut milk add the moisture and dates act as a natural sweetener. With so […]

Categories: Breakfast Ideas, Dairy Free, Dessert, Gluten Free, Low Sugar, Muffins, Paleo • Tags: Bake, Whiz

Paleo Peppermint Patties

February 8, 2018 by pamflo

Any interest in making your Valentine a healthy treat? Me too, that’s why I love this recipe and it involves no cooking! Food that doesn’t involve cooking relies on really fresh, high quality ingredients. These divine chocolate patties are super minty and pack an intense coconut punch. Instead of corn syrup or white sugar, I used pure maple syrup. Store the patties in an airtight container in the freezer for up to a month. This refreshing treat makes a beautiful […]

Categories: Chocolate/Candy, Dairy Free, Dessert, Gluten Free, Low Sugar, Paleo • Tags: No Cooking

Paleo Pumpkin Chocolate Chip Muffins

October 19, 2017 by pamflo

The Paleo diet is one of the most searched diets on the internet, and is about eliminating gluten, dairy, grains and refined sugar. It can be considered a restrictive way to eat but for people battling celiac disease, gluten sensitivity, autoimmune issues or just prefer a low inflammatory diet, it’s a great option. These delicious muffins take advantage of a variety of fall spices, and use almond and coconut flour in place of white flour. Pumpkin puree is high in […]

Categories: Dairy Free, Dessert, Gluten Free, Muffins, Paleo, Snack • Tags: Bake

Vanilla Bean Hot Chocolate

February 12, 2015 by pamflo

73! That might be the average temperature in Florida at this time of year, but it’s also the amount of snow (in inches) that Boston received in the last 3 weeks. The first thing that comes to mind on these chilly, snowy days, is a luscious, creamy cup of hot chocolate. This recipe happens to be dairy-free and absolutely delicious! 2 cups unsweetened almond milk 1 can coconut milk (I like the Native Forest Unsweetened Organic Coconut Milk) 1 vanilla […]

Categories: Beverages, Chocolate/Candy, Dairy Free, Dessert, Gluten Free, Paleo • Tags: Dairy Free, Gluten Free, Paleo, Simmer

Roast Tenderloin of Beef

November 25, 2014 by pamflo

Butter roasted beef tenderloin. This, without a doubt, is an incredibly decadent dish. A dish for a celebratory occasion! I make beef tenderloin at Thanksgiving, as I like making an alternative to roast turkey. This was one of the dishes at my NYC culinary program a couple of years ago. Naomi Pomeroy of Beast in Portland, OR, made this dish with grass-fed beef, and it was outstanding. If the butter is too much for you, just rub olive, salt and […]

Categories: Gluten Free, Meat/Poultry, Paleo • Tags: Dairy Free, Gluten Free, Paleo, Roast

DIY Energy Bar

October 16, 2014 by pamflo

Many people rely on energy bars for a quick snack or even as a meal replacement. Over the past few years the snack bar options have improved dramatically, but many bars still have too many grams of sugar. Seamus Mullen, chef and cookbook author, recently wrote an article for a health magazine with a power bar recipe that looked so good, it prompted me to […]

Categories: Bars, Breakfast Ideas, Dairy Free, Dessert, Gluten Free, Paleo, Snack • Tags: Dairy Free, Gluten Free, No Cooking, Paleo

Cinnamon Pumpkin Pancakes

October 9, 2014 by pamflo

This week I was inspired by the beautiful pumpkins at the market. One of the questions that I get asked most often is….what can I make for a healthy breakfast? These pumpkin pancakes are a winner because they are light, flavorful and free of white flour and sugar. Pumpkin is low in calories, high in fiber and a great source of Vitamin A. I garnish my pancakes with fresh blueberries and toasted pecans, but you […]

Categories: Breakfast Ideas, Dairy Free, Gluten Free, Paleo, Waffles/Pancakes • Tags: Dairy Free, Gluten Free, Griddle, Paleo

Apple Crisp

September 18, 2014 by pamflo

I used to make an unbelievably decadent apple crisp for Thanksgiving each year. It is a recipe of Jasper White’s, one of my favorite chef instructors from my BU Culinary program, years ago. Since it was not the healthiest dessert, I decided to think a little out of the box and make a healthier, lighter version of this crisp. The apples are perfectly ripe and overflowing at the Farmers Markets! Use any kind of apples you like, but Mitsu, Honey Crisp and […]

Categories: Dairy Free, Dessert, Gluten Free, Paleo, Pies/Tarts • Tags: Bake, Dairy Free, Gluten Free, Paleo

Kale and Mango Salad

April 3, 2014 by pamflo

Yes, I am massaging my kale! Massaging the kale softens its fibrous texture. This is particularly helpful if you’re serving raw kale. Kale is a very trendy vegetable right now, but is quite nutritious. It actually has more than twice the amount of vitamin C as an orange. There are many kale recipes available, but I like this recipe because it combines sweet, juicy mango and lightly salted seeds. 1 bunch kale (black kale is especially good), stalks removed and discarded, leaves thinly sliced […]

Categories: Dairy Free, Gluten Free, Greens, Paleo, Vegetables • Tags: Dairy Free, Gluten Free, No Cooking, Paleo

Bean-less Chicken Chili

March 27, 2014 by pamflo

What is the secret to making a dish that is restaurant quality? Spices! And butter, but mostly spices! Using dried spices can add so much flavor, texture, and heat to a dish. Dried ground spices usually have a shelf life of 6 months, whole spices will last up to a year, so ensure that your spices are fresh. If they don’t smell strong, it’s time for a new bottle. Store your dried spices in a cool dry place. This chili […]

Categories: Dairy Free, Gluten Free, Meat/Poultry, Paleo, Soups/Stews, Vegetables • Tags: Dairy Free, Gluten Free, Paleo, Roast, Simmer

Egg Scramble with Mushrooms

March 20, 2014 by pamflo

“The incredible edible egg!” Remember this slogan from the 1970’s? For 70 or so calories you get high quality protein and a delicious nutrient dense food. I love eggs and this recipe is one of my favorite combinations. In the fall, at a class with Sheryl Julian (of the Boston Globe), I learned how to make and photograph this flavorful dish. It is easy and a great dish as an appetizer for a crowd or just for breakfast. The flavor combination […]

Categories: Appetizer, Breakfast Ideas, Gluten Free, Paleo • Tags: Dairy Free, Gluten Free, Paleo, Sauté

Carrot Ginger Soup

March 6, 2014 by pamflo

It’s bright orange and certainly not boring! This carrot soup is a wonderful snack, or a great appetizer. I made this for my family the other night, and they devoured this delicious soup. You can garnish it with pepitas (pumpkin seeds), which are a good source of fiber, antioxidants and protein. It is a great soup for the end of winter (hopefully) and the start of spring. Enjoy! 2 tablespoons olive oil 1 large onion, roughly chopped 5 cups carrots, […]

Categories: Dairy Free, Gluten Free, Paleo, Soups/Stews, Vegetables • Tags: Dairy Free, Gluten Free, Paleo, Sauté, Simmer, Whiz

Egg Muffins

February 20, 2014 by pamflo

Easy to make mini breakfast soufflés! These egg muffins are the perfect healthy breakfast or a quick, delicious snack. I usually make them with ground turkey for some added protein. Feel free to make them with any veggies you have available. 1 tablespoon olive oil 1 large sweet onion, finely chopped 1 cup asparagus, finely chopped 1 red bell pepper, finely chopped 12 large eggs, whisked Salt and freshly ground pepper to taste **Variation: to add protein, sauté 1/2-3/4 lb […]

Categories: Breakfast Ideas, Dairy Free, Gluten Free, Paleo, Vegetables • Tags: Bake, Dairy Free, Gluten Free, Paleo, Sauté

Paleo Brownie Bites

February 13, 2014 by pamflo

Need a healthy option for Valentine’s Day? Try these Paleo Brownie Bites. Don’t be scared off by the term “Paleo”, these brownie bites are fudgy and satisfying. The Paleo diet is based upon eating wholesome food from the food groups that our hunter-gatherer ancestors thrived on during the Paleolithic Era. The Paleolithic diet consists mainly of fish, grass-fed pasture raised meats, eggs, vegetables, fruit, nuts and seeds and excludes grains, legumes, dairy products, potatoes, refined salt, refined sugar, and processed […]

Categories: Cookies/Brownies, Dairy Free, Gluten Free, Paleo • Tags: Dairy Free, Gluten Free, No Cooking, Paleo, Whiz