Paleo

June 20, 2022 by

These gluten-free Rosemary Olive Muffins are next level delicious and then dipped into the rosemary olive oil is just heaven.

They are so easy to make: they take less than 10 minutes of prep and just 25 minutes to bake. Sun-dried tomatoes, olives, and fresh rosemary are folded into an almond flour bread mix. Pour into a lined muffin tin, and voila. The taste will transport you to the shores of Italy.

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Rosemary Olive Muffins

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Prep Time 7 minutes

Cook Time 25 minutes

Total Time 32 minutes

Ingredients

Rosemary Olive Muffins

2 eggs, organic, pasture-raised
1/2 cup water
2 Tbsp extra virgin olive oil
1 box Simple Mills Artisan Bread Mix
3 Tbsp apple cider vinegar
3 Tbsp kalamata olives chopped
3 Tbsp green olives, pitted chopped
3 Tbsp sundried tomatoes chopped
1 sprig fresh rosemary leaves only, chopped finely so you get 1 Tbsp
flaky sea salt (optional)

Rosemary Olive Dip

3 Tbsp extra virgin olive oil
2 tsp fresh rosemary chopped

Instructions

Preheat the oven to 350 F.
In a large bowl, whisk eggs, water and oil. Then stir in the bread mix. Next, add the vinegar, olives, sun dried tomatoes, and rosemary. Combine well.
Line a muffin tin with liners or lightly grease them with oil. Divide the batter evenly amongst the 12 cups. Sprinkle a pinch of flaky sea salt on top, if desired.
Bake for 25 minutes.
Meanwhile, combine the olive oil and rosemary in a small bowl to make a dip for the muffins.

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June 15, 2022 by

Meet your new favorite weeknight dinner: Tomato Basil & Artichoke Cod.

If you love Mediterranean ingredients – like olives, capers, artichokes, and basil- then you’ll love this dish.

This is similar to Cod alla Siciliana, a classic cod dish from Sicily, with my own twist. I added a few extra ingredients like artichokes and zucchini, so that you cook your veggies and protein in one dish. I also use tomato sauce in addition to chopped tomatoes, to infuse more flavor into every bite.

It’s incredibly easy to make and is a crowd pleaser. If you like, pair it with plain rice, or a lemon basil rice pilaf for a complete meal.

Tomato Basil Artichoke Cod

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Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Servings2

Ingredients

Tomato Sauce

2 tsp extra virgin olive oil
1 cup red onion diced
2 cloves garlic chopped
1 Tbsp capers
2 Tbsp kalamata olives chopped
3/4 tsp dried oregano
1 jar tomato sauce (approximately 20 ounces)
1/4 tsp unrefined salt (real, pink, or Celtic salt) (or more to taste)
1/4 tsp black pepper

Cod & Veggies

1 large green zucchini sliced thin
1 cup artichoke hearts (jarred) chopped
1/2 cup grape tomatoes or cherry tomatoes sliced in half
2 4 oz wild cod fillet (4-6 oz each)
1/2 lemon sliced thin
1 Tbsp capers
2 Tbsp kalamata olives, pitted chopped

Garnish (optional)

2 Tbsp fresh basil leaves (optional)

Instructions

Preheat the oven to 400 F.
Heat a pan over medium heat. When it’s hot, add the oil, then the onions, garlic, capers, olives, and oregano. Let them cook for 2-3 minutes before adding the tomato sauce, salt, and pepper. Cook until it bubbles, another 3 minutes or so.
Pour half the sauce into an oven-safe baking dish, layer in the sliced zucchini, artichoke hearts, and sliced tomatoes. Toss it well. Then flatten out the veggies and add the cod on top. Pour the remaining sauce over the entire dish. Then top each filet with 2 slices of lemon and sprinkle the remaining capers and olives on top of the whole dish.
Bake for about 20 minutes, or until the fish flakes easily with a fork (the time will vary depending on size and thickness of the fish).
Garnish with fresh basil to serve.

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January 28, 2022 by

This fluffy peanut butter bread delivers a whopping 6 grams of protein a slice. It’s quick and easy to make with just 7 simple ingredients.

[Read more…] about Protein Peanut Butter Bread (Gluten-Free & Flourless)

August 25, 2021 by

If you’re looking for an allergy-friendly sweet-treat full of good-for-you ingredients, try these sunflower butter bars.

Sunflower butter is an allergy-free alternative to nuts while tiger nut flour (made from a root vegetable, not nuts) is a high fiber flour alternative. It has a mild sweetness and incredible prebiotic benefits. What’s more is, this paleo, gluten-free, vegan treat can be whipped up in less than 10 minutes.

Sunflower Butter Bar Ingredients

Here is a breakdown of the health benefits of the main ingredients used to make these sunflower butter bars:

Sunflower Butter: A great alternative for those who are allergic to peanut butter or other nut butter. Sunflower seed butter is a good source of essential minerals such as magnesium, phosphorus, copper, and manganese. (1)
Tigernut Flour: Tigernut flour is rich in fiber, particularly prebiotic fiber, which helps the good bacteria in your gut flourish. They also may be helpful at keeping blood sugar stable. Both good digestion and balanced blood sugar are keys to clear skin and overall health.
Date syrup: I love using dates as a sweetener, as they are rich in antioxidants and minerals and low glycemic, despite their sweet taste. You could easily use whole, pitted dates in this recipe for added fiber, but since I didn’t have any, and wanted to do it in a bowl without using (and having to wash) my blender, I chose date syrup for this recipe.

Sunflower Butter Bars

Sunflower Butter Bars

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Prep Time 10 minutes

Total Time 10 minutes

Servings8

Ingredients

Sunflower Butter Bar

1 cup sunflower seed butter (can sub nut butter of choice)
1 cup tigernut flour (can sub almond flour)
½ cup date syrup
½ tsp. vanilla extract
¼ tsp. unrefined salt (real, pink, or Celtic salt)
¼ cup coconut milk (can) or non-dairy milk of choice (plus more if needed)

Chocolate Topping

2.5 oz dark chocolate melted
Flaky sea salt (optional)

Instructions

First, combine all sunflower butter bar ingredients in a large mixing bowl, and stir thoroughly to combine. If it is a little dry or crumbly and not holding together like a dough, add more non-dairy milk, 1 tablespoon at a time.
Next, press the mixture into a 6x6 baking dish.
Top with melted chocolate until the batter is fully covered, add flaky sea salt if desired. Then refrigerate or freeze until the chocolate is hardened. Slice into bars to serve.

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Tag @mariamarlowe on instagram and hashtag #healthybymarlowe for a chance to be featured and win awesome prizes each month.

Looking for more quick and easy desserts made with nut butter? Check out this Cashew Vanilla Freezer Fudge or this Sweet & Salty Almond Butter Date Caramel.

April 12, 2021 by

I love to spice up cauliflower rice with lots of color and flavor. That’s exactly what you get with this Golden Spring Cauliflower Rice recipe.

The golden color comes from turmeric, and the flavor comes from diced onion, garlic, celery, carrot, and parsley.

While cauliflower doesn’t have to be organic, choosing organic is the ideal choice, as you not only reduce or limit your exposure to pesticides but our environment as well. You can find it at your local grocer or farmers market, or get it shipped straight to your door by grocery shopping online, for example via Amazon Fresh.

To save time with this golden cauliflower rice recipe, buy riced cauliflower. It’s available in the frozen section of most health food stores (and even mainstream ones). You can sometimes find it in the fresh produce section, too. Conversely, you can “rice” cauliflower by putting cauliflower florets in a food processor or blender and pulsing until it’s chopped into rice-like pieces. I prefer frozen as it’s quick, easy, and less clean up. But if it’s not available, I’ll make it from scratch.

Golden Spring Cauliflower Rice

Golden cauliflower rice

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Prep Time 10 minutes

Cook Time 10 minutes

Total Time 20 minutes

Ingredients

2 Tbsp extra-virgin olive oil
1/2 cup red onion diced (1 small onion)
3 cloves garlic diced
1 tsp turmeric
1 tsp cumin powder
2 1/4 cups carrot diced (2 large or 4 small)
3 stalks celery diced
6 cups cauliflower rice fresh or frozen ~ 600 g or 21 oz bag
1 tsp unrefined salt (real, pink, or Celtic salt) or to taste
1/2 tsp black pepper
1/2 cup flat-leaf parsley minced

Instructions

Heat a medium pan over medium heat.
Add oil. Reduce heat to low, then add onions, and stir occasionally for 30 seconds before adding garlic, turmeric, and cumin. Stir well, and give it another 30 seconds or so, until fragrant.
Next, stir in the carrots and celery. Cover, and cook for 5 minutes.
Remove the cover and stir in the cauliflower rice. Do not recover. Stir occasionally for about 5 minutes, until cauliflower is yellow from the turmeric and soft. Turn off the heat. Stir in parsley and salt to taste.

Recipe Notes

This saves well in an air-tight glass container and can be reheated throughout the week.

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Looking for other cauliflower-based recipes? Check out my Curry Tahini Cauliflower, Indian Spice Cauliflower Kebabs, and Golden Ginger Cauliflower (Anti-Inflammatory)

March 11, 2021 by

Kookoo Sabzi is a traditional Persian dish that is similar to a frittata but flips the ratio of eggs to herbs, hence its vibrant green color. Aromatic and flavorful, this one-pan dish is easy to whip up and makes for a perfect brunch, lunch, or light dinner entree. [Read more…] about Fresh Herb Frittata (Kookoo Sabzi)