Category: Paleo

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Health Benefits of Lime

Lime is a citrus fruit known for its vibrant green color and sweet yet sour refreshing taste. Many species of lime differ in characteristics (shapes, aroma, and flavor), to name a few: key lime, Persian lime, desert lime, and makrut lime. 

Beyond its flavor, this fruit contains nutrients that promote a more robust immune system, prevent kidney stones, create healthier skin, and reduce heart disease.

Let’s discover the benefits that make lime a powerhouse fruit!

Ultra Immunity

The main nutrient that citrus fruit is known for is Vitamin C and that includes lime. Vitamin C can help protect you from infection and inflammation, and enhance the healing process of your body.

Healthy Skin

Accompanied by a healthy lifestyle and proper skincare, adding lime to your water or food can improve the texture and complexion of your skin through the help of vitamin c and flavonoids. 

Reduces the risk of heart disease

Lime is rich in potassium which can lower blood pressure and improve blood circulation. It also contains magnesium which plays a significant role in the heart’s healthy rhythm.

Non-Alcoholic Mojito

Ingredients:

  • 1 lime
  • 1 Tbs honey, more to taste (optional)
  • 10 to 15 mint leaves
  • 4 to 6 ounces of sparkling water, or club soda
  • 1 mint sprig, for garnish

Direction:

  1. Gather the ingredients.
  2. Cut the lime into wedges (about 4 or 5), reserving one for garnish. Add the remaining wedges along with the honey syrup to a tumbler. Muddle well to release all of the lime juice.
  3. Add the mint, tearing each leaf into smaller pieces, and muddle gently to release the herb’s essence.
  4. Fill the glass with ice then sparkling water or soda. Add more honey syrup, if desired. Stir well to incorporate the lime and mint into the ice.
  5. Garnish with the reserved lime wedge and a sprig of mint. Serve and enjoy.

Adapted from The Spruce Eats

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Health Benefits of Beets

What lies beyond the fertile ground is a purple root vegetable filled with valuable nutrition and detoxifying properties that every single person on this planet can surely love!

It’s time to uproot the secrets of beet and uncover a special recipe inside this article.

Anti-Cancer Pigment

Beets or Beetroot is rich in a purple-crimson pigment called betacyanin. This agent is a powerful asset of the plant as it can suppress the development of cancer including bladder cancer. 

Anti-inflammatory

The betacyanin in beets remains one of the mightiest antioxidants in a vegetable due to its high anti-inflammatory and antioxidant properties which protects cells from damage that can cause heart disease and cancer.

Energy Support

Looking for a shot of energy boost? Well, beat it because beetroot is the answer! The nitrate in beetroot helps deliver more oxygen to the muscles, therefore, it will help the muscles to recover faster. 

Digestive Support

Beets are a wellspring of glutamine, an amino acid that is crucial in maintaining and keeping our digestive system healthy. It is also abundant in fiber which keeps the bowel movement smooth and supports the beneficial bacteria that surrounds the gut.

Don’t like to eat beets?  If you’d like to get the benefits of beets without the taste, my favorite go-to beet supplement is Betafood by Standard Process – I use this to help support the liver and as a part of my protocols for my athletes to assist with endurance!

Mushroom and Root Vegetable Stew [Vegan, Gluten-Free]

Ingredients:

  • 1 chopped onion
  • 4 Chioggia beets
  • 4 yellow beets
  • 4 red beets
  • 2 carrots, cut into pieces
  • 5 Jerusalem artichokes
  • 1 tablespoon tomato paste
  • 2 bay leaves
  • 1 cup of red wine (vegan)
  • 6 cups of vegetable stock
  • A pinch of salt
  • 15 mushrooms of your choice
  • Parsley, for garnish

Directions:

  1. Start by finely chopping the onion and fry over medium heat in a heavy saucepan.
  2. Peel and cut the beets, carrots, and artichoke. When the onions are lightly browned add the beets, carrots, and artichoke and fry for a few minutes. Add the tomato purée and stir, then pour over the wine and broth. Let simmer for 40 minutes.
  3. Wash and cut the mushrooms into fine pieces. Fry in a frying pan, without oil first, and then when the mushroom water cooks out (takes a few minutes), pour in a little vegetable oil and fry so that they get a nice golden color.
  4. Taste the stew and add salt and pepper, if needed. Garnish with parsley and fried mushrooms.

Adapted from One Green Planet

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Buffalo Chicken Dip Recipe (Paleo, Gluten Free, Dairy Free)

Ya’ll this paleo recipe is soooo good. If you want that buffalo chicken feel without the guilt of fried food, dairy, or gluten this will be your new jam. Whether you a just looking to eat healthy or add weight loss as one of your health goals, this recipe is here to serve all the feels. Serve my buffalo chicken dip on lettuce wraps, gluten free crackers, or just dip in with some veggie sticks. I hope you enjoy! – Dr Z

Ingredients:

Instructions:

  1. Use a saucepan and boil the cashews in water for about 12-15 minutes or until they are soft.
  2. In a blender or food processor add drained cashews, spices, water, lemon juice and hot sauce. Blend until nice and smooth.
  3. Add the drained chicken to a casserole dish.
  4. Spread sauce from the blender on top of the chicken and mix well.
  5. Bake casserole dish at 350 degrees in over for about 20-30 minutes.
  6. Serve buffalo dip on lettuce wraps, with gluten free crackers or with veggies. ENJOY!

This dish will make approximately 4 servings – 330 calories per serving.

If you like this paleo recipe, check out my paleo- Baked Buffalo Wings Recipe.

Want to see how I made this paleo recipe? If so, watch the video below!

@drzgraggen

Paleo Buffalo Chicken Dip. Full recipe at DrZgraggen.com/blogs #paleo #recipe #e2m #e2mrecipes #recipesoftiktok #weightloss #healthycooking #health

♬ FEEL THE GROOVE – Queens Road, Fabian Graetz

WANT MORE?

If you’re looking for an easy program to help keep you on track and progress with your weight loss or health goals, my 28 Day Hormone Reset Detox Program will do the trick! Includes 4 weeks of videos, food guides, shopping list, journal, recipes and much more. Check out the program and all of the details here.

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Health Benefits of Apricot

This adorable and bright fruit is rich in flavor and nutritional value and its flavor range from sweet to sweet-tart depending on the varietal. The best way to consume fresh apricot is unpeeled because the skin is loaded with fiber and nutrients.

Check out the health benefits of apricot below and uncover a sumptuous guilt-free recipe that you’ll surely enjoy!

Skin Elixir

The combination of Vitamin C and A in apricot makes it a potent elixir for keeping your skin glowing and healthy! Apricot oil derived from apricot seeds is known to treat skin problems such as eczema and dermatitis, while the flesh can be used to soothe itching caused by sunburn or scabies.

Fortified with Fiber

Fiber is your go-to mineral for fierce and healthy digestion! A diet rich in fiber also helps protect you from heart disease, cancer, diabetes, and weight gain.

Enhance Bone Strength

Apricot is rich in calcium, manganese, phosphorus, copper, and iron. These minerals promote bone growth and prevent age-related bone conditions such as osteoporosis.

Improve Metabolism

Apricot contains potassium which evenly distributes the fluids in your body, therefore, there is a healthy balance of electrolytes that amplifies your energy and keeps your blood pumping.

Apricot Bars (Paleo, Vegan)

Ingredients:

 Crust:
 Filling:
Crumb topping:

Instructions:

  1. Begin by making your filling. Set aside dried apricots in a medium-sized bowl. Boil 3 cups water, and pour over dried apricots. Let sit for about 20 minutes. Now drain the water, and add apricots to your food processor or blender. Add in lemon juice and maple syrup. Pulse until mostly smooth, a few chunks are fine. You may need to add a bit of water to get the right consistency, but the filling should be thick.
  2. Now make the crust: Preheat your oven to 350 degrees. Line an 8×8 square pan with parchment paper and lightly grease. Combine all of the crust ingredients into a food processor and pulse until the mixture is crumbly. Take the mixture and carefully distribute it over the parchment paper, pressing down firmly and evenly. Place inside the oven and bake for 13 minutes, or until lightly golden brown. Remove from oven and let cool for 20 minutes. Leave the oven hot.
  3. While crust is cooling, make the crumb mixture. Combine all ingredients into your food processor and pulse for about 10 seconds, or until the mixture is crumbly.
  4. Once the crust is cooled, spread the apricot filling over the crust. Complete by topping with the crumb mixture. Now bake for 15-18 minutes, or until the top is golden brown.
  5. Remove from oven and cool completely. Once cooled, slice into squares.

Adapted from Wholesomelicious

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Cilantro Lime & Garlic Chicken

I’m a huge fan of healthy, delicious, fast and fresh tasting meals and when I recently made this one my mouth was like WOW! This has absolutely been my favorite dish hands down lately – I’ve been making it about once a week because it is seriously Just. That. Good. Not only is it yummy but also a fairly quick meal – you can pre prep that marinade in the morning and you’re good to cook that chicken once it’s time for dinner. This recipe as written will serve two but feel free to double or triple it up for more people or leftovers. Finally, this entrée pairs nicely with a side of cauliflower rice, avocado and corn salsa, guacamole or grilled veggies. I hope you enjoy!

Serving size – 2

Ingredients:

  • 1 pound boneless, skinless chicken thighs
  • 1/4 cup extra virgin olive oil
  • 1/4 cup chopped fresh cilantro
  • 1/8 cup fresh lime juice
  • 2 cloves minced fresh garlic
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon red pepper flakes
  • 1/2 teaspoon cumin
  • 1/2 teaspoon paprika
  • 3/4 teaspoon salt
  • Black pepper – to taste

Instructions:

  1. Make that marinade – add all of the ingredients with the exception of the chicken into a large bowl and stir until well combined.
  2. Add the chicken to the large bowl and spoon the marinade over the chicken until well coated.
  3. Place the chicken marinade bowl in the refrigerator for at least 20 minutes and up to 8 hours.
  4. In a large skillet over medium heat place one teaspoon of olive oil.
  5. Once the oil has warmed – add your chicken thighs to the skillet.
  6. Cook for about 5-7 minutes on each side (the size and thickness of your chicken will determine final cook times) until the internal temperature is at least 165 degrees and no pinkness remaining.
  7. Remove chicken from pan and add to your serving dish – garnish with cilantro leaves and enjoy!

Pro Tips:

  • Choose chicken thighs or chicken breasts if you want a dish that is more juicy, tender and will tend to hold more of the flavors.
  • You can marinate for 20 minutes or up to 8 hours depending on how much time you have – BUT basically the longer you marinate the better your finished dish.
  • Use as many fresh ingredients as you can in this recipe – lime juice, cilantro, garlic – it DOES make a difference in how much the flavors will POP – I promise it’s worth the extra few minutes in prep.
  • Leftovers – this one does really well saved and reheated again so make extra if you need another meal on a different week night for a quick after work meal.
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Health Benefits of Kale

This cruciferous vegetable is certainly one of the healthiest and nutritious plant foods that Mother Nature has offered. It is widely adored by the masses due to its powerhouse nutritional content and the continuous demands for this food have expanded its form of consumption from salads, to power juices, to dried chips. 

Let’s munch and crunch the factors one by one on what makes this vegetable extra special!

Fortified with Antioxidants

Kale is equipped with antioxidants that are potent in relieving inflammation and countering oxidative stress caused by free radicals. Antioxidants also help protect your DNA from damage and can slow down cancer growth and spread. 

Strengthens Bones

Kale is rich in Vitamin K which plays a significant part in bone formation, therefore, reducing the risk of osteoporosis and fractures.

Strong Heart

Kale contains bile acid sequestrants which can lower cholesterol levels, therefore, reducing the risk of heart disease.

Healthy Skin & Hair

Kale is rich in Vitamin C which is necessary for collagen production and Vitamin A, a compound retinoid that increases collagen production reducing fine lines and improves the color of the skin.


As always the best way to consume this food is by eating it in your diet.  However, if you want a way to consistently add it to your daily protocol via supplement my favorite recommendation is Cruciferous Complete by Standard Process.

Kale Guacamole

INGREDIENTS:

  • 3 to 4 big leaves of curly green kale (the Tuscan/lacinato variety also works well)
  • 4 medium ripe avocados, halved and pitted
  • 3 to 4 tablespoons lime juice (about 1 ½ medium limes), divided, to taste
  • ¾ teaspoon kosher salt, to taste
  • ⅓ cup roughly chopped red onion
  • ¼ cup roughly chopped fresh cilantro, lightly packed
  • 1 small jalapeño, seeds and membranes removed, roughly chopped

NSTRUCTIONS:

  1. To prepare the kale, first remove the tough ribs with a chef’s knife and discard them. Chop the kale into small, bite-sized pieces. Sprinkle it lightly with salt, followed by a squeeze of lime juice (about 1 teaspoon). Massage the kale by scrunching it up in your hands, repeating until the kale is darker green and fragrant (this step softens the kale and makes it less bitter). You’ll need 1 cup (packed) kale for the guacamole, so measure it out and set it aside.
  2. Next, use a spoon to scoop the flesh of the avocados into the bowl of a food processor, discarding any bruised, browned areas. Add 3 tablespoons of lime juice and salt. Blend until the mixture is fairly smooth, pausing to scrape down the sides as necessary.
  3. Add the massaged kale, onion, cilantro, and jalapeño. Blend until the mixture is mostly smooth, with only tiny bits of kale and onion remaining (or completely smooth if you prefer). Taste, and add additional salt and/or lime juice, if necessary, and blend again (I usually add up to ½ teaspoon more salt and another tablespoon of lime juice). Serve immediately.

Adapted from Cookie and Kate

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Health Benefits of Dark Chocolate

The first things that usually pop up in our minds when we think of chocolate are sugar, dessert, and carbs. Despite its negative reputation, a lot of research has shown that chocolate, specifically the dark version, is rich in antioxidants and other nutrients that can help amplify your health.

Sharper Mind

Dark chocolate is rich in flavanols which improves the blood flow in the brain, therefore, amplifying cognitive functions. A study has also shown that a high content of flavanol enhances the activity in the dentate gyrus part of the brain which plays a critical role in memory preservation. 

Fierce Protector

Dark chocolate may have been the most delicious medicine that you will ever snack on because it is high in antioxidants that helps amplify your body’s protection against diseases as well as stimulating the lining of the arteries to manufacture nitric oxide, to help regulate blood pressure.

Heightened Energy

If you need an alternative morning boost from coffee, you might want to try a hot cup or a bar of dark chocolate. This food’s ability to improve blood flow allows the oxygen to be carried-out faster through the muscles.

Guilt-Free Happiness

Aside from its truly delectable taste, dark chocolate contains a chemical component called phenylethylamine which makes it irresistible and it stimulates the same feeling as falling in love! Eating dark chocolate can amplify your mood along with the naturally produced in our body dopamine, theobromine, and tryptophan content.

Healthy Dark Chocolate Mousse

  • 2 avocados (220 g) only the flesh
  • 50 g pure cocoa powder
  • 2 Tbsp honey
  • 1/2 cup (75g) cup almond milk 
  • 1/4 tsp vanilla extract
  • 1/4 tsp salt

Instructions

  1. Place all the ingredients in a food processor and blend until completely smooth.
  2. Leave to set in the fridge for 1-2 hours.
  3. Garnish your chocolate mousse with: fresh currants, mint, coconut flakes, pomegranate seeds.

Adapted from Shoo the Cook

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Health Benefits of Turmeric

Turmeric is an esteemed herbal food in Asia that specifically flourished in the traditional valley of India. It is a family relative of ginger and can be consumed dried or fresh. Its flavor is characterized as musky, earthy, and a tad bitter. Through its health benefits, this golden spice goes beyond just being a food and flavor enhancer.

Slimming Concoction

Exercising regularly and healthy eating are the best ways to trim your waist to achieve the healthy weight that you desire. But consuming turmeric in its raw or liquid form can help boost your body’s ability to change your body composition by regulating lipid metabolism and targeting fat by repressing various processes in charge of the growth of adipose tissue. 

Skin Protection

Skin is the largest organ of our body and it acts as a defense against physical injury and harmful microbes that attempt to attack our internal system. Through this, we must take care of our skin and turmeric can improve skin tone and texture as well as the healing capability due to its anti-inflammatory properties.

Alleviates Joint Pain

Turmeric helps relieve inflamed joints with its anti-inflammatory power. You can also apply and massage it directly in the affected area by mixing it with other spices in a steamed pot to create a paste-like texture. This will help revitalize the blood flow. 

Add it to your Daily Regimen

Turmeric is best utilized by the body if taken daily and we are so excited that our favorite herbal company Medi-Herb has created a fantastic product in the form of Turmeric Forte. This particular product contains a bioavailable form of Turmeric rhizome and Fenugreek seed to support a healthy inflammatory response.  My suggested dose for this product is 2 tablets per day.  

Turmeric Forte

Turmeric Forte contains a bioavailable form of Turmeric rhizome and Fenugreek seed to support a healthy inflammatory response. These herbs and their constituents:

  • Support a healthy inflammatory response
  • Maintain and support healthy joints
  • Support healthy liver function and healthy digestion
  • Provide antioxidant activity

Check out the Turmeric Fact Sheet here.

Want to try it out?  Place your orders here.

Healing 5-Ingredient Turmeric Tonic

Ingredients:

  • 1 Tbsp fresh grated turmeric 
  • 1 Tbsp fresh grated ginger 
  • 1 whole lemon (juiced // ~3 Tbsp or 45 ml juice as original recipe is written // plus leftover rind)
  • 1-2 tsp maple syrup (optional // can sub stevia or raw honey if not vegan)
  • 1 pinch cayenne pepper (optional // or cracked black pepper which many readers have commented helps with the bioavailability of the turmeric!)
  • 3 cups of filtered water

Directions:

  1. To a small saucepan, add turmeric, ginger, lemon juice and leftover lemon rind, maple syrup (optional), cayenne (optional), and filtered water. I personally didn’t think it needed any sweetener, but sweeten to taste.
  2. Bring to a simmer (not a boil) over medium to medium-high heat (~3 minutes). Then turn off the heat.
  3. Set a small strainer over serving glasses and divide between two mugs. Enjoy. If the tonic is too potent for you, dilute with more hot/warm water.
  4. Store (strained) leftovers in the refrigerator for up to 2-3 days. Reheat on the stovetop until just warm.

Adapted from Minimalist Baker

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Turkey Zoodles Recipe – Paleo, Gluten Free

Can I tell you that I LOVE LOVE LOVE this recipe!  It’s super fresh, fast, healthy, detox friendly, paleo and gluten free.  What’s not to love?!?  This is a dish even YOUR KIDS are going to eat.  My dog Brie enjoys any leftover zoodles!

This is a 20 minute one pan dish if you follow my preparation and kitchen tool techniques and I especially enjoy it during the summer.  I keep the zucchini cold and cover the cold zoodles with the heat meat, veggie, sauce combo and it becomes a fresh summer dish for these hot hot hot Southern summer days.

You can also substitute grass fed beef for the organic turkey if you wish.

In this recipe I use a jar of marinara in order to save time for those quick weekday meals.  When choosing your sauce choose one without any added sugars and I always buy one that has the least amount of sugar/carbs listed on the label.  Some fantastic brands are: Organico Bello, Cucina Antica,  

Also, be sure to have your tools on hand to make your life EASIER – Two kitchen items I cannot live without is my garlic roller/peeler – seriously if you don’t have one of these you need one. I can peel my garlic in 3 seconds flat with this bad boy.  Also you’ll want a spiralizer to make those yummy zoodles. With this tool I can zoodle a zucchini in about 20 seconds.  Dinner in 20 minutes? BOOM!

Here’s to healthy quick meals!

Italian Turkey Zoodles

INGREDIENTS

  • 2 medium zucchini – spiralized
  • 1 lb organic ground turkey
  • 2 tsp olive oil
  • One medium onion – diced
  • 8 oz mushrooms – diced
  • 3 cloves garlic – peeled and minced
  • Salt and pepper to taste
  • 1 tsp cumin
  • 1 tsp crushed red pepper (optional)
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1 24oz jar of no sugar added marinara sauce
  • Fresh basil chopped

INSTRUCTIONS

  1. Spiralize your zucchini and put the spiralized zucchini on a paper towel to drain while you prepare the rest of the meal.
  2. In a large nonstick skillet heat 2 teaspoons olive oil over medium heat.
  3. Add organic turkey, onion, mushrooms and garlic and cook until turkey is no longer pink and vegetables are tender; breaking up turkey into crumbles, 8-10 minutes; drain.
  4. Put pan back on the burner and turn the heat down to a simmer
  5. Add your marinara sauce – I usually use ¾ of a jar – just depends on how wet you want your dish.
  6. Stir in your spices.
  7. Let the pan simmer until all ingredients are well mixed and warm.
  8. Place a cup of spiralized zucchini on your plate, spoon your turkey, veggie, sauce mixture over the zucchini.  Garnish with chopped basil.
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Health Benefits of Egg

Brain Fuel

Eggs are fortified with choline, a fundamental nutrient that keeps the brain cells healthy by maintaining their structure and reinforcing the membranes therefore, your brain functions are sharper and stronger.

Brighter Eyes

Eggs contain two of the most powerful antioxidant for the eyes which are lutein and zeaxanthin and can they help prevent serious eye diseases such as macular degeneration and cataract.

Stronger Muscles

To build stronger muscles, a required amount of protein is needed and eggs are one of the best sources of protein.  Add pieces of hard-boiled eggs to your salads to maximize the number of nutrients you can obtain from your food.

Decreased Cravings

The high content of protein from this food allows you to feel more satiated which is why you feel longer when you have eggs for breakfast.

Powerful Bones

Eggs are a great source of Vitamin D, which is commonly associated and found in sunshine. This Vitamin is significant in the absorption of calcium for stronger bones as well as healthy immune systems.

Healthy Hair and Nails

Eggs are thriving with vitamins, minerals, and sulfur-containing amino acids that help maintain healthy hair, skin and nails.

Apple and Onion Scrambled Eggs

Ingredients: 3-4 servings

  • 8 eggs, beaten
  • 1/2 red onion, chopped
  • 1 celery stalk, chopped
  • 1 granny smith apple, chopped
  • Fresh chives, minced
  • Olive Oil
  • Sea salt and freshly ground black pepper

Direction:

  1. Melt some cooking fat in a skillet over medium heat.
  2. Add red onion and celery to the skillet and cook 2 to 3 minutes, stirring constantly.
  3. Add the apple and continue cooking for another minute or two.
  4. Pour the beaten eggs over the apple mixture in the skillet.
  5. Stir slowly with a wooden spoon or a spatula until the eggs are slightly underdone.
  6. Remove from heat, season to taste with salt and pepper, and rest 1 to 2 minutes in the skillet.
  7. Serve topped with fresh chives.

Recipe Adapted from Paleo Leap