Top Five Paleo Substitutions

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Eating a paleo diet doesn’t mean you have to miss out on your favorite foods. Feeling restricted is never fun … have no fear, there are plenty of great substitutions so you can still enjoy your favorite recipes!

Healthy Fats

Paleo Healthy Fats - Avocado OilVegetable and canola oils are out! Good-for-you traditional fats are in! It’s really easy to substitute fats with paleo cooking. Make sure to use quality, sustainably sourced fats so you get all of the health benefits.
  • Animal Fats – sustainably sourced and organic preferably
  • Avocado Oil – great for higher-temp cooking, baking, salads, mayonnaise
  • Coconut Oil – when heated, mixes well into soups, warm drinks, smoothies
  • Extra Virgin Olive Oil – great for salads, best when not heated
  • Ghee / Clarified Butter – lactose free, great for higher-temp cooking
  • Grass-fed Butter – great for cooking and baking
  • Palm Oil – sustainably sourced, great for higher-temp cooking
  • Palm Oil Shortening – sustainably sourced, great for baking and frostings
 

Paleo Baking

Paleo - Baking FlourBaked goods are usually one thing that people wonder about when it comes to the paleo lifestyle. While paleo baking does take a little bit of experimenting to find out what you like best, it’s absolutely doable! Everything from muffins, to cakes and tortillas can easily be converted using some grain-free substitutions.
  • Blanched Almond Flour – can usually be substituted 1:1 for refined white flour
  • Cassava Flour – can usually be substituted 1:1 for refined white flour, however, it often needs a bit less flour or needs more liquid (like coconut milk) or more moisture (like pureed fruit or vegetables—applesauce, bananas, dates, pumpkin, squash)
  • Coconut Flour – this flour absorbs a lot of liquid and usually requires a lot less flour and often more eggs
  • Tapioca Flour or Starch – can be used in combination with other grain-free flours
  • Baking Soda – use instead of baking powder
  • Apple Cider Vinegar – a liquid leavening substitution
  • Chia Seeds or Freshly Ground Chia Seed Meal – can be used in baking as an egg-free substitute
 

Non-Dairy Milks

Paleo - Non Dairy MiksSmoothies, soups, curries, casseroles, homemade ice cream and so much more would not be the same without a creamy addition. You can still enjoy all of your favorites without dairy! Coconut milk and cream is usually best used in recipes that need a higher fat content and a creamier texture. Nut and seed milks are usually best used in recipes that need liquid like smoothies or hot chocolate.
  • Almond Milk
  • Cashew Milk
  • Coconut Cream – great in curries and homemade ice cream
  • Coconut Milk – great for creamier recipes that need the fat content
  • Hemp Milk
  • Macadamia Milk
 

Natural Sweeteners

Paleo - Natural SweetenersSkip the agave and refined white and brown sugar and reach for the natural sweeteners!
  • Coconut Sugar – great lower-glycemic granulated sugar, darker in flavor
  • Date Sugar – great granulated sugar, mild in flavor
  • Maple Sugar – great granulated sugar, mild in flavor
  • Maple Syrup – great liquid sweetener with more moisture content, quality is important
  • Medjool Dates – pitted and soaked, a great addition for natural sweetening, add to smoothies, ice cream or baked goods
  • Raw Honey or Quality Honey – great sweetener with more moisture content
 

Skip the Rice

Paleo - Riced BroccoliGrains are out when you’re eating Paleo, but that doesn’t mean you have to miss out on a side of “rice!” Vegetables like cauliflower are most commonly used for a great substitution, but broccoli and carrots can be used too.
  • Frozen Riced Broccoli
  • Frozen Riced Cauliflower
  • Riced Broccoli
  • Riced Carrots
  • Riced Cauliflower
 

The only question left now is which Paleo substitution will you try first?

 

Emily Sunwell-Vidarri is the blogger behind RecipesToNourish.com

DIY Citrus Bird Feeder

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Whether you’re making fresh squeezed orange juice for brunch or snacking on flavorful citrus, save those peels to create colorful and easy bird seed feeders! Upcycling citrus peels is friendly to the environment and adds a fun pop of color to your yard—plus, it’s fun to bird watch straight from your backyard. Here’s what you’ll need to get started:

Citrus Bird Seed Feeder:

  • Citrus, like a large navel orange, halved with flesh scooped out
  • String, like twine
  • Toothpicks
  • DIY bird seed (see step 6 for recipe)

Instructions:

  1. Cut two pieces of string, each about 12-inches long.
  2. Tie a knot at the end of each piece of
  3. Using a toothpick, weave one piece of string through the citrus (from the inside out) until you reach the knot, trimming any excess string.
  4. Take the loose end of the string you just threaded through the citrus and, directly across from the first hole, weave string through from the outside, knotting it on the inside.
  5. Repeat steps with second string.
  6. In a small bowl, mix together dried fruit, nuts and seeds.
  7. Hang citrus in a tree and fill with bird seed.

Video Description: Simple Shortcuts–DIY Citrus Bird Feeder

Homemade Natural Cleaning Products

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Get your home squeaky-clean with all natural homemade cleaners! Not only will your home look amazing,
but with scents from fresh fruits and herbs it will smell amazing too!

Multi-Surface Cleaner

With a microfiber cloth or paper towels, use this cleaner on kitchen counters, bathroom counters and stove tops!

Ingredients:

  • 1 Navel orange, peeled
  • 1 cup Distilled white vinegar
  • 1 cup Distilled water

Method:

  1. In a large jar or sealable container, combine orange peels and vinegar.
  2. Allow to infuse for 1-2 weeks, or until vinegar has turned orange in color.
  3. Using a fine mesh sieve, strain peels from vinegar.
  4. Pour infused vinegar into a spray bottle.
  5. Fill bottle with distilled water.
multi surface cleaner in a jar


glass cleaner being prepared

Glass Cleaner

We like our glass streak-free so grab a reusable cloth or yesterday’s newspaper and use this cleaner on windows and glass surfaces.

Ingredients:

For infused vinegar:
  • 1 bunch Fresh rosemary, thyme or mint
  • 1/2 cup Distilled white vinegar
For cleaner:
  • 1/2 cup Rubbing alcohol
  • 1/2 cup Distilled white vinegar
  • 4 cups Distilled Water

Method:

For infused vinegar:
  1. In a large jar or sealable container, combine rosemary or other herbs and vinegar.
  2. Allow to infuse for 1-2 weeks, or until vinegar has turned yellow in color.
  3. Using a fine mesh sieve, strain peels from vinegar.
For cleaner:
  1. Combine rubbing alcohol, infused vinegar and water.
  2. Allow to infuse for 1-2 weeks, or until vinegar has turned orange in color.
  3. Funnel cleaner into two 20-ounce reusable spray bottles.


Floor Cleaner

Grab your sponge, mop or a rag and combine this cleaner with water to use on tile, wood or laminate flooring.

Ingredients:

  • 4 cups Hot water
  • 1/4 cup Pure baking soda
  • 1 Pink grapefruit, juiced

Method:

  1. In a mop bucket, stir to combine hot water, vinegar, baking soda and grapefruit juice.
floor cleaner in a container

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Brunch in a Breeze: Easy Brunch Recipes

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by Emily at One Lovely Life food blog Make brunch a breeze and impress guests with a beautiful brunch spread by incorporating frozen fruits and veggies into your meal. Not only are frozen fruits and veggies incredibly versatile, but they also pack as much nutritional value as the fresh varieties. Whether you’re looking to whip up something sweet or savory, you’ll want to give these easy brunch recipes a try:

Video Description: Facebook Live with Emily from One Lovely Life

 

Healthy Yogurt Parfait Recipe

Whether you use them for meal prep, a brunch party, or a fresh weekend breakfast, these parfaits with frozen fruit purée are a major crowd pleaser! Try them with all different combinations of frozen fruit for even more variety!

Ingredients:

Yogurt Parfait Recipe
For the Fruit Sauce:
  • 2 cups Frozen fruit or berries (like Cascadian Farm strawberries, blueberries or cherry berry blend), partially thawed
  • 3/4 cup Water
  • 1 Tbsp. Orange or lemon juice
  • 1 Tbsp. Honey
For the Parfaits:
  • Your favorite mixed nuts or granola (like Cascadian Farm Cherry, Quinoa & Almond Granola)
  • Yogurt (dairy-free, if needed)
  • Fruit purée (see above)
  • Fresh fruit—like berries, bananas, kiwi, mango, etc.

Instructions:

  1. To make the fruit purée, place partially thawed frozen fruit or berries in a blender or food processor. Add water, juice and honey. Pulse or purée until smooth, leaving a few larger pieces, as desired. (If you want it completely smooth, you can strain it through a fine-mesh sieve).
  2. To assemble parfaits, fill small jars or glasses. Layer yogurt, fruit purée, fresh fruit, and nuts or granola in any order you like. Mix and match different fresh fruits and fruit purées to create new flavor combinations!

Frittata RecipeGreen Chile Frittata Recipe

Say hello to big-time flavor without a lot of effort! This frittata is packed with veggie goodness, hash browns and bacon. It’s an all-in-one breakfast dish that’ll make any morning better.

Ingredients:

  • 1/2 Tbsp. Olive oil
  • 1 sm. Onion, diced
  • 1 cup Bell peppers (any color), diced
  • 1 4 oz.-can Sprouts Green Chiles (don’t drain)
  • 1–2 cups Fresh spinach
  • 1/2 tsp. Salt
  • 1/2 tsp. Pepper
  • 8 oz. Cascadian Farm Organic Frozen Hash Browns (about 1/2 a package)
  • 4 oz. Bacon, cooked and crumbled
  • 7 Eggs
  • 1/4 cup Milk (dairy or unsweetened non-dairy)
  • Additional salt & pepper, to taste

Instructions:

  1. Preheat oven to 375°F. Grease a 9-inch pie dish with nonstick spray, or a little olive oil or butter.
  2. In a medium sauté pan, heat olive oil over medium heat. Add onion and bell pepper and sauté over medium heat 8–10 minutes, or until very tender and onion is translucent.
  3. Add green chiles, spinach, salt and pepper, and stir until spinach is wilted.
  4. Add hash browns to the bottom of your prepared pie dish.
  5. Pour cooked veggie mixture over the hash browns and pack down well.
  6. Sprinkle bacon over veggie mixture.
  7. In a medium bowl, whisk together eggs and milk with a little salt and pepper. Whisk until very well blended.
  8. Pour egg mixture over the potato/egg/bacon and allow to settle.
  9. Bake at 375°F for 30–35 minutes, or until center is just set. If the edges are browning faster than you like, you can cover the pan with foil to protect it from browning any more.
  10.  Let cool slightly before slicing and serving.
Emily of One Lovely Life

Meet Our Food Blogger

Emily lives, loves and cooks at One Lovely Life, where she shares healthy recipes and inspiration for living a happy, full life. When her daughter developed an intolerance to gluten and dairy, her blog shifted to accommodate their new eating style, and these days you’ll find fresh, vibrant, colorful recipes that don’t feel like they’re missing anything. In addition to enjoying healthy meal choices on her blog, you’ll find made-over sweet treats, book recommendations and tips for living a life you love. One Lovely Life Logo

Matcha Ombre Pudding

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  What better way to celebrate the arrival of Spring than with this Green Matcha Ombre Chia Pudding?! No need for artificial food coloring or dyes. Superfood matcha not only offers antioxidants, but also makes for a fun festive, and green, breakfast option!

Matcha Ombre PuddingGreen Matcha Ombre Pudding:

By Milk & Honey Nutrition

Ingredients:

      • 1 cup Chia seeds
      • 3 cups unsweetened almond milk
      • 1 1/2 tsp. Cinnamon
      • 1 1/2 tsp. Vanilla extract
      • 1/4 cup Maple syrup
      • 2 Tbsp., plus 2 1/2 tsp. Matcha Love Culinary Matcha

Instructions:

  1. Using three 12oz. mason jars, add the following to each jar: 1/3 cup chia seeds, 1 cup unsweetened almond milk, 1/2 tsp. cinnamon, 1/2 tsp. vanilla extract, and 1 Tbsp. maple syrup (add 2 Tbsp. to the last jar).
  2. Add 1/2 tsp. matcha powder to the first mason jar, 2 tsp. to the second, and 2 Tbsp. to the third. Secure the lids, and shake each well until fully combined.
  3. Refrigerate the jars for at least 4 hours or overnight.
  4. Using two clear glasses, layer the chia pudding from darkest to lightest as shown. Top with a layer of plain yogurt. Enjoy as is, or pair with your favorite frozen fruit, or nuts!

Heart Healthy Recipes with Walnuts

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Crunchy, hearty and oh-so-versatile, walnuts make it an easy choice when it comes to heart-healthy options. We’ve teamed up with Marisa Moore, RDN, and California Walnuts to share a few heart-healthy recipes featuring this wholesome nut.

Roasted Walnut & Cauliflower TacosRoasted Walnut & Cauliflower Tacos

Recipe By: California Walnuts Seasoned cauliflower acts as a convincing meat substitute in these tacos, appealing to both vegetarians and meat-lovers alike.

Ingredients:

For the Filling:
  • 1 sm. head Cauliflower, chopped
  • 1 cup California walnut pieces, chopped
  • 2 Tbsp. Olive oil, divided
  • 3/4 cup Onion, minced
  • 2 tsp. Garlic, minced
  • 1 med. Jalapeño, seeded and minced
  • 1/2 cup Water
  • 1/4 cup Tomato paste
  • 2 tsp. Chili powder
  • 1 tsp. Cumin, ground
  • 1 tsp. Oregano, dried
  • 1/2 tsp. Salt, or to taste
For the Tacos:
  • 12 sm. Corn tortillas, warmed
  • 1 1/2 cups Green cabbage, shredded
  • 3/4 cup Cotija cheese, crumbled
  • 1/2 cup California walnuts, chopped, toasted
  • Fresh cilantro leaves
  • Lime wedges

Instructions:

  1. Preheat oven to 475°F. Coat cauliflower with 1 tablespoon olive oil; place on a baking sheet and roast for 25–30 minutes or until lightly browned.
  2. Reduce oven temperature to 350°F and toast walnuts for 5 minutes or until lightly browned. Add to pan with cauliflower.
  3. Heat remaining olive oil in a large skillet over medium-high heat. Add onion and sauté for 5 minutes or until lightly browned. Add garlic and jalapeño cook for 2 minutes more. Stir in water, tomato paste, chili powder, cumin, oregano and salt; cook until mixture is thick and excess water has cooked off. Stir in cauliflower mixture.
  4. Spoon mixture into warmed tortillas and top with cabbage, cheese, walnuts and cilantro. Serve with lime wedges.
  5. Optional: Cauliflower mixture may be ground in a food processor so that it resembles the texture of ground meat.

Walnut Butter- 4 WaysWalnut Butter – 4 Ways

By Marisa Moore, RDN Packed with good-for-you fats, walnut butter is a creamy canvas to add different flavors. Here’s a simple walnut butter recipe with four ways to flavor up your blend.

Ingredients:

  • 2 cups toasted California walnuts
  • Salt to taste, optional

Instructions:

  1. Add the toasted walnuts to a blender or food processor. Let the blender run on high until the walnut butter is smooth and creamy. This can take up to 5 minutes. Add the walnut butter to a jar and seal with a lid. Store it in the refrigerator.Once the walnut butter is blended and before adding to jars, add 1 of these:
Dates:
  1. Grind 4 pitted Medjool dates (bulk bins) in a small food processor or blender until a smooth paste forms. Add the paste to the blended walnut butter. Blend until the dates are incorporated and smooth.
Honey:
  1. Add 2–3 tablespoons of Sprouts Organic Raw Honey.
Maple Syrup:
  1. Add 2–3 tablespoons of Sprouts Organic Maple Syrup.
    Cinnamon:
    1. Add 1 teaspoon Sprouts Organic Ground Cinnamon and 1 tablespoon Sprouts Organic Raw Honey.

Cupid’s Arrow Pancake Kabobs

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What better way to celebrate Valentine’s Day than with adorable pancake kabobs! Whether you’re celebrating with a morning treat or having breakfast for dinner, these kabobs by Birch Benders are easy to make and are a fun way to get the kiddos involved:

Video Description: Facebook Live with the founders of Birch Benders, Matt and Lizzi!

 

Pancake kabob arrowsCupid’s Arrow Pancake Kabobs:

Ingredients:

  • 1 bag Birch Benders, original flavor; prepare according to package
  • Fresh blueberries
  • Fresh strawberries, tops cut off
  • Fresh clementines, peeled and separated
  • Wooden skewers

Instructions:

  1. Heat a griddle or skillet to medium-high heat. The pan is hot enough when flecks of water sizzle off quickly after contact. Lightly grease the pan.
  2. Combine Birch Benders Pancakes Mix following the recipe on the back of the bag and pour mixtures into a squeeze bottle.
  3. Use the squeeze bottle to draw heart shapes onto the hot griddle. Cook until bubbles have formed and popped then cook on the other side for an additional minute.
  4. Remove the pancakes from the pan and build skewers by placing two clementine slices, one strawberry, followed by four to six blueberries, and heart shaped pancake.

DIY Chocolate Covered Strawberry Sugar Scrub

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Homemade sugar scrubs are not only a great way to soften and nourish your skin, but they make great gifts too. Inspired by the classic treat, this DIY Chocolate Covered Strawberry Sugar Scrub will make your Valentine’s Day a little sweeter—whether you’re sharing with a friend or keeping some for yourself!

Video Description: Simple Shortcuts–DIY Chocolate Covered Strawberry Sugar Scrub

 

DIY Chocolate Covered Strawberry Sugar ScrubChocolate Covered Strawberry Sugar Scrub:

Ingredients:

  • For the Strawberry Layer:
    • 1 cup Turbinado sugar
    • 1 bag Sprouts Freeze Dried Strawberries
    • 1/2 cup Coconut oil, slightly melted
    • 1 Tbsp. Vanilla extract
  • For the Chocolate Layer:
    • 1 cup Turbinado sugar
    • 1/4 cup Cocoa powder
    • 1/4 cup Coconut oil, slightly melted
    • 1 Tbsp. Vanilla extract

Instructions:

  1. For the strawberry layer, pour freeze dried strawberries into a food processor and mix until a powder has formed.
  2. Add the strawberry powder, sugar, coconut oil and vanilla extract into a medium bowl and mix until well combined. Set aside.
  3. For the chocolate later, add ingredients into a medium bowl and stir until well combined.
  4. In a glass jar, layer the strawberry mixture and chocolate mixture and seal with a lid.

Valentine’s Day Crafts for the Kiddos

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Spoons covered in chocolate

Chocolate Dipped Spoons

Ingredients:

3 Tbsp. coconut oil, 1 1/4 cups chocolate chips, Sprouts’ Eco-Friendly Plastic Spoons and treats from the Sprouts Bulk Department (peanuts, slivered almonds, dried cranberries, gummy bears).

Directions:

Melt chocolate chips and coconut oil together over low heat. Once chips have melted, remove chocolate from heat. Dip spoons into warm chocolate, place on a serving platter and sprinkle with treats from Sprouts’ Bulk Department.

Naturally Scented Play Dough

Ingredients:

1 cup flour, 1 cup water, 1/2 cup sugar, 1 Tbsp. cooking oil, 3 tsp. cream of tartar, red food coloring and essential oils of choice.

Directions:

Mix dry ingredients in a large pot. Add water, oil and food coloring and stir over medium heat until mixture has a play-dough consistency. Remove dough from pot and place on wax paper to cool. Once cooled add desired essential oil scent and knead until incorporated. Divide play dough into even portions and seal in 4 ounce Mason jars.

Valentine’s Produce Stamps

Supplies:

Celery, potato, small heart cookie cutter, knife, cardstock and red paint.

Directions for Rose Stamp:

To begin, simply cut celery close to the bottom of the stock. Save end of celery stock and put aside remaining celery for snacking. Coat end of celery with red paint and press firmly onto cardstock for a natural, rose-shaped stamp.

Directions for Heart Stamp:

Begin by cutting potato in half. Insert a heart-shaped cookie cutter into the cut/flat end of the potato. With a knife cut into and around potato using the cookie cutter as your guide. Coat stamp with red paint and press firmly onto cardstock.  

C2O, Pure 100% Organic Coconut Water Recipes

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Not all coconut waters are created equal. C2O’s pure coconut water is fresh from the inland groves of Thailand, and they pride themselves in providing a rejuvenating beverage that is fresh, fragrant and full of naturally occurring electrolytes. The young green coconuts used in C2O’s Pure 100% Organic Coconut Water are hand-picked by co-op farmers. Each coconut is picked between six and seven months to ensure C2O’s coconut water is naturally sweet and delicious. Best of all, the farms C2O partners with are 100% organic! What are you waiting for? Snag a bottle of C2O Pure 100% Organic Coconut Water today, and while you’re at it check out these refreshing coconut water recipes. Nom!

Video Description: Facebook live with C2O Coconut Water and @Cori_Fit.

 

Peanut Ginger Lime Lettuce WrapsPeanut Ginger Lime Lettuce Wraps:

Ingredients:

  • 1 head of Iceberg lettuce
  • Grilled chicken, chopped
  • Hot House or English Cucumber, finely chopped
  • Chopped peanuts, for garnish
  • Cilantro, for garnish
  • 1/4 cup Chunky peanut butter
  • 2 Tbsp. C2O Turmeric Ginger Lime coconut water
  • 1 Tbsp. soy sauce
  • 1/2 Tbsp. Rice wine vinegar
  • 1/2 Tbsp. Honey
  • 1 Tbsp. Fresh cilantro, chopped

Instructions:

  1. In a sauce pan or a microwaveable bowl heat the coconut water, Tamari, Vinegar, and the honey until warm. Add the peanut butter and whisk until smooth. Add cilantro.
  2. Chop the desired amount of chicken and cucumber for your lettuce wrap. Peel a leaf from the head of lettuce to create a “wrap.” Add in the chicken, cucumber, and drizzle with desired amount of peanut sauce. Top with chopped peanuts and more cilantro. Enjoy! Recipe by Cori from corifit.com
C2O Acai Smoothie Bowl Tropical C2O Acai Bowl:

Ingredients:

  • 1 Frozen Pure Acai Packet
  • 1/2 large banana, frozen
  • 1/4 cup frozen blueberries
  • 1/4 cup frozen pineapple
  • 1/3-1/2 cup C2O Pineapple coconut water
  • Desired toppings such as granola, fresh bananas or coconut shreds

Instructions:

  1. In a high powered blender add the Pineapple C20 (start with 1/3 cup), acai packet, frozen banana, frozen berries, and frozen pineapple. Blend on high until you reach a smooth consistency throughout. If the mixture is too thick, add the rest of the coconut water. Pour into a bowl and top with desired toppings. Recipe by Cori from corifit.com

Coconut Water & Kiwi Popsicle:Coconut Water & Kiwi Popsicle:

Ingredients:

  • 1 bottle C2O Pure 100% Organic Coconut Water
  • 3 Kiwis, peeled and sliced
  • Popsicle mold and popsicle sticks

Instructions:

  1. Place sliced kiwis into popsicle mold and pour C2O Pure 100% Organic Coconut Water over kiwis.
  2. Insert popsicle sticks and let freeze for 4–5 hours. Quick tip, use the kiwi slices to help keep the popsicle sticks upright!
Sparkling Citrus Coconut Water: Sparkling Citrus Coconut Water:

Ingredients:

  • 1 bottle C2O Pure 100% Organic Coconut Water
  • 2 cups Sparkling soda, flavored if desired
  • 1 Fresh orange, sliced
  • 1 Fresh grapefruit, sliced
  • 2 Fresh limes, sliced
  • 2 Fresh lemons, sliced

Instructions:

  1. Add fresh, sliced citrus to a large pitcher. Quick tip, squeeze some of the citrus juice into the pitcher to speed up the infusion!
  2. Pour C2O Pure 100% Organic Coconut Water over fresh citrus slices and top off with sparkling soda. Serve immediately.