BBQ Bacon Chicken Burgers

There’s nothing like the grill in the summertime. I am a huge fan of barbecue everything. Sweet, salty, smoky flavor is amazing. These burgers hit the spot. I wrap them in crisp lettuce leaves and top with fresh tomato and sautéed balsamic onions.
BBQ Chicken Burgers
1 lb ground chicken
3 slices nitrate free bacon (sure you can use turkey bacon but what fun is that?!)
2 scallions-ends and tips removed
1/4 tsp garlic powder
1 1/2 T barbecue sauce (I love Paleochef)
1/4 tsp Ground pepper

In a large skillet, fry up the bacon slices.
In a food processor, combine the scallions and bacon until they are minced.
Add remaining ingredients and give it a few pulses to combine.
With wet hands, form 4 burgers.
Grill on med-high 4 -5 mins and flip and cook until internal temp reaches 165.

Paleo 101: Spagetti Squash


Although I don’t get to blog as much as I’d like to, I am an absolutely huge Paleo advocate in real life. Pretty much everyone I know is aware of my stance on food and nutrition. And more often than not, they want to learn more. Most people are psyched to try Paleo, and I’m proud to say I’ve converted quite a few people to eating this way. And if you know me in real life and I haven’t gotten you yet, give me time😉

Hands down the first question people have when talking about eating grain free is “don’t you miss bread and pasta?!”. And while I do miss it sometimes, there are some great stand ins that make my body feel great instead of sick. So for me it’s a no brainer. Spagetti squash is a great stand in for pasta. The only thing is that you have to know how to cook it properly so you don’t make it a watery, mushy mess and end up face first in a bowl of linguine.
I have tried a number of methods, and the oven is my favorite. It roasts the squash, making it’s flavor richer. It also doesn’t require water. Cooking it with water leaves you with a puddle under your meal, and Can also lead to overcooking.

Roasted Spagetti Squash
1 medium spagetti squash
2 T good extra virgin olive oil
Salt and pepper to taste

Preheat oven to 400
Cut squash in half lengthwise and scoop out seeds with a spoon.
Lay it face up in a baking dish and brush oil over the surface of both halves.
Sprinkle with salt and pepper.
Roast in oven for 40 to 50 mins.
Use a fork to scrape out squash meat.
It should come out easily and be nice and stringy.

Top with some good sauce (I love Raos-but if you use it, go light on the salt on the squash) and some protein and you have an easy Paleo meal!

Blueberry Banana Pan-crepes


Recently my son was having a belly episode. His one request for food was pancakes. Because of his tender belly, I wanted to avoid using almond flour (and grains). So we made these. I have made various Paleo crepes before to wrap things in, but not one sweet for breakfast. The bananas gave them breakfast worthy flavor, and were easy on his belly. I had mine topped with blueberries, and they were fantastic. My boys all gave these two big thumbs up. They are sweet and moist, and don’t need syrup.

Because there isn’t much flour, cooking these is tricky. Cooking them as gently as you would a crepe is the key. Also make sure your pan is nice and warmed up before you pour on the batter. Don’t flip until you have them nice and bubbly. Keep the size to about 4 inches in diameter. There’s a learning curve, but you’ll get the hang of it!

Banana Blueberry Pan-crepes
2 bananas
1T coconut flour
3 eggs
1/4 tsp salt
1tsp vanilla

Ghee for greasing pan
Fresh blueberries for topping

Put all ingredients except ghee and blueberries in blender.
Blend on high until combined and no chunks remain.
Heat nonstick pan on medium.
Grease the surface with a teeny but of ghee.
Add batter and don’t touch it until it’s full of bubbles.

Then GENTLY flip. This is where the learning curve comes in. I flip the edge up, and roll it over (rather than try to flip it like regular pancakes).
Top with blueberries and enjoy!


Back In Action

It’s been a while. As usual, I have been busy with my three boys. Spring is an amazing time of year for the kids. Baseball, playing in the dirt, riding bikes, and of course, eating outside!
We have been really enjoying our first spring in our new home.

Lucky for you I have kept my trusty notebook in the kitchen, and have a bunch of recipes to share! Over the next few days I plan on revamping this blog a bit. I will be posting some easy, family friendly recipes.
Here’s a sneak peek








Paleo Pancetta Pasta Sauce


Ok so it’s been a while. A long while. Life gets in the way of my blogging sometimes. I have, however, put together some new recipes in the last few months that we absolutely love. Today I will share one. This is a fresh pasta sauce. All three of my boys loved this. For them I served it over rice pasta, and for the grown ups zucchini noodles. Enjoy!

Paleo Pancetta Pasta Sauce

3 oz pancetta diced
1 medium red onion diced
2 tsp minced garlic
1/2 c chopped fresh parsley
1/2 c chopped fresh basil
1 1/2 pints grape or cherry tomatoes
2-3 handfuls greens (I used spinach/baby kale/chard)
1/4 c Paleo parm

Brown the pancetta, then add onions. Cook till almost translucent.
Add the garlic and cook a few mins more.
Add tomatoes.
Put lid on your pan until tomatoes burst–about 4 mins.
Add the parsley and basil.
Cook 2 mins more.
Add a splash of white wine if you like. Add a few handfuls of greens. Take pan off the heat so the green just wilt.
Cook your zucchini noodles in another pan (I just sauté with some ghee for about 3 mins)
Add the noodles to sauce, toss and top with Paleo parm.

Totally simple and so good!


Keep Moving Forward: My guest post on

Keep Moving Forward. This is the theme of a Triathlon-Mom blog I absolutely love. I have to say that she really hit the nail on the head with that. Three words that mean so much and are, in my opinion, the key to health and fitness success.
For the last three years, my family and I have been engaged in a food and fitness revolution. I have become fully engaged in eating Paleo, working out, and spending quality time with my family. Balancing these things is what makes me feel that I am living a healthy and happy life. This balance can sometimes be difficult to achieve. And like most Moms with young kids, I think the fitness piece is the most difficult to maintain. There are times where it seems impossible to do it all. The kids get sick, we overcommit to activities, the house is a mess, we moved, etc… But through those times, the one thing that I always try to keep in mind is how far I have come. I have worked so hard to get to the fitness and health place I am in. I can not go backwards. So what I have to do is keep moving forward. It can be as little as an extra walk around the block, a great stretching session when I am feeling overwhelmed, or a climb up my kids playground in the backyard. As little as these things may seem, they are all a step forward. A step towards being active, healthy, and enjoying life. Every workout, every great Paleo meal, is one step forward.
With all that motivational talk aside, I have a few simple pointers for those who are looking to include fitness into their lives and are not sure how they can make it work. Keep in mind that of course everyones situation is different. These points are just a rough outline of what I have found to be helpful to me.

1. Keep it fun- There is nothing worse than logging hours on a treadmill while staring at a wall. Besides the fact that it’s not doing your fitness routine justice, it’s just plain boring. And boring is not something we want to do every day. Try to incorporate things you like to do. If you love being outside, look for an outdoor fitness class, ride a bike, or take a hike. I tend to mix up lots of different style workouts to keep myself from getting bored with the same old same old. In the same week I can mix spinning, weight training, suspension training, and running outside. It keeps it from becoming boring.

2. Find a fitness friend- You don’t need a ton of gym buddies to make your workout enjoyable. One friend who you reliably see at the gym can make the difference between a great workout and no workout at all. If you work out at home, having another Mom with kids to share that with is a great idea too. I am very lucky to have had a few friends at my old gym and recently found a friend at my new gym. Just her texting me asking if I am going today is enough to help motivate me to get there. And having a friend to share fitness enthusiasm with is great. It’s the “I’ll try it if you do” idea from your childhood. Its great being able to motivate each other to try new things.
Rock climbing with a fitness friend

3. If you are a Mom, find a place that you can bring your kids to- I can not stress this one enough. If you have young children, do not join a gym where you can’t bring kids. You will never go as much as you would otherwise, and when you do it can be stressful to have to coordinate childcare.

4. Enlist in some help- Take classes with instruction, use personal trainers, ask the staff for help if there’s a machine you aren’t familiar with. If you are home, watch youtube videos or for inspiration and guidance. The more you know, the more confident and less apprehensive you feel.

5. Set a goal- Setting a goal is proven to be motivating. So sign up for an event or partake in a “gym challenge”. Theres nothing better than reaching a goal you set for yourself.
My triathlon “medal”. I set a goal and followed through.

6. Make being active a family affair-Spend your weekend free time hiking, skiing, walking or biking with your spouse and kids. We love riding bikes as a family. There are usually plenty of safe trails and parks to ride in. Go to your town Recreation department and ask for information. Check out for local events you can do with your spouse or the whole family. My husband and I have done a number of events together, and we have a blast every time.

If the “keep moving forward” message really feels like it makes sense to you, check out Swim Bike Mom’s video on youtube. I watched it multiple times a day when I was training for my triathlon. It is incredibly inspiring.

Heres a great protein packed snack that provides great nutrition, and enough fat to keep you satisfied.

BLT Egg Salad

2 hard-boiled eggs
1 Tbsp homemade bacon mayo (make mayo the way you normally do but sub bacon grease for half your oil)
1 Tbsp finely diced red onion
2 Tbsp finely diced of celery
5 grape tomatoes, quartered
3-4 slices pastured bacon, crumbled
Pepper to taste

Mash up the eggs in a large bowl.
Add the rest if the ingredients and mix.
Serve with veggie scoops or lettuce boats (romaine works great).


Rachel is a 36-year-old mother of three boys. She has a B.S. in Nutrition, is a Physician Assistant, and a fitness enthusiast. Because of a love for cooking (and eating!) she will be sharing recipes, tips, and ideas on her blog at

BLT Egg Salad

I recently started eating hard boiled eggs. I have hated them my whole life ( like hated to the point that I’d make grossed out faces at my sister while she ate them).
I don’t know what happened, but over the last few months I have developed a taste for them. So never having touched egg salad in my life, I set out to create a good one that I’d want to eat again and again. I have no clue what regular egg salad tastes like, but I can tell you this one is delicious.

BLT Egg Salad
2 hard boiled eggs
1 Tbsp homemade bacon mayo (make mayo the way you normally do but sub bacon grease for half your oil)
1 Tbsp teeny dices of red onion
2 Tbsp teeny dices of celery
5 grape tomatoes, quartered
4 slices pastured bacon, crumbled
Pepper to taste

Mash up the eggs in a large bowl.
Add the rest if the ingredients and mix.
Serve with veggie scoops or lettuce boats (romaine works great).


Butternut Apple Harvest Soup

Fall is in full swing. Our heat is turned on, and the comfort food eating is in full force–without the gluten and dairy, though! You absolutely don’t need them.
Do yourself a favor and pick up Against All Grain by Danielle Walker. She has a fantastic New England Clam Chowder that’s dairy and gluten free. It’s amazing.
Another soup I love is butternut squash bisque. A friend of mine was raving about a recipe she made with the squash from her farm share. The ringer for me was that her kids love it. SOLD. I’ll try anything to get my kids to eat more veggies. The problem with this recipe was that there was dairy, white potato, and wine. So I subbed them out an recreated the recipe a bit. The result was delicious. And yes my kids (all but the 3 year old) liked it. Win🙂


Paleo Butternut Apple Harvest Soup
2 tablespoons coconut oil
2 large leeks (white and pale green parts only), chopped
1 large onion, chopped
1 medium sweet potato, peeled and cubed
2 cups cubed butternut squash
1 cup diced carrots
1 Granny Smith apple, peeled, cored, cubed
1 quart chicken stock
1/4 c apple cider
1/2 cup coconut cream (scrape from top of can)
1/2 teaspoon ground nutmeg
salt and pepper to taste


Melt oil in a large pot over medium heat. Stir in leeks and onions, and cook until the onion softens and turns translucent, about 5 minutes.
Add sweet potato, squash, carrots, apple, and chicken stock.
Bring to a boil, then reduce heat to medium-low, cover, and simmer until the vegetables are soft, about 20 minutes.
Carefully puree the soup in batches in a blender, or use a stick blender to puree the soup right in the pot.
Once the soup has been pureed, return it to the pot and stir in cider and coconut cream.
Season with nutmeg, salt, and pepper; simmer gently for 5 minutes.
Serve hot with Elanas Pantry’s almond flour biscuits.

Paleo 101: Roasted veggies

Another Paleo 101 post for those who are new. About once a week I like to take a big batch of veggies and roast them. They can then be a side dish for various meals, used in omelets, puréed into a soup, or sit on top if a “pizza” crust. You can also top them with balsamic and crumbled bacon, mash them up and put a piece of grilled steak on top.
They are super versatile, and totally delicious. Below my basic recipe. Feel free to tweak it and add in things you like or take out things you don’t.
Be creative!
Squash, mushrooms, Brussels spouts, and celery root are great in addition to the basic recipe.

Basic Roasted Veggies
1 sweet potato, peeled and cut into 1 inch cubes
1 yellow onion cut into 1 inch cubes
3-4 parsnips, peeled and cut into 1 inch pieces
3-4 carrots, peeled and cut into 1 inch cubes
2 Tbsp fat of choice (ghee, coconut oil, bacon grease all work)
1tsp salt
1tsp pepper

Preheat oven to 400 degrees
Place all veggies in a large bowl.
Melt fat and pour over veggies.
Add salt and pepper and toss to coat.
Pour into a glass lasagne pan and roast for 35-45 mins (until browning and sweet potatoes are tender).