Lettuce wraps are no longer “diet food,” and we think you’ll see that pretty clearly by the end of this roundup. Ditching wheat and other grains can be tough, especially because it limits our sandwich and wrap options.

Fear not! Where there’s a will, there’s a way. Enter lettuce. While it’s not as sturdy as your standard wrap, it provides a base for us to stack and load awesome, nutritious foods into.

The wrap is merely a vehicle; it’s what’s on the inside that truly counts. When it comes to our lettuce wraps, we’re big fans of an Asian twist.

Crunchy, pickled veggies and flavorful, marinated protein just pair well with crunchy, leafy greens. Here are our favorite, healthy Asian lettuce wrap recipes.

1. Turkey curry meatball wraps with Asian slaw from Heather Christo

You can jazz up meatballs in any which way, but tossing one into a gorgeous cup of leafy greenery atop a bed of Asian slaw has to be one of the best. The curry flavor in the protein pairs well with crunchy, crispy veggies.

The meat itself has red pepper and jalapeños tucked in there for a burst of gusto and a pop of colour. Not only is this meal tasty, but the presentation is exceptional. Get the recipe from Heather Christo.

2. P.F. Chang’s chicken lettuce wraps from The Domestic Man

If you’ve ever eaten at P.F. Chang’s, you’ve probably had their infamous chicken lettuce wraps. No doubt, they are delicious, but they are loaded with unhealthy ingredients.

This perfect recreation of the classic dish is restaurant-worthy, but it’s served with grain-free sweet potato noodles for a nourishing spin. The sauce is also without wheat and sugar – score! Get the recipe from The Domestic Man.

3. Asian steak lettuce wraps from Shared Appetite

Build your own lettuce wrap with this gorgeous spread! Asian steak is marinated in a soy sauce and rice vinegar liquid with fresh ginger, garlic, onion and pears, bringing in some fresh flavor and subtle sweetness.

You don’t want to skip out on the toppings either, including quick pickled carrots. Get the recipe from Shared Appetite.

4. Asian crispy shrimp lettuce wraps from The Charming Detroiter

Crispy fried shrimp, vibrant pickled veggies and fresh greens? It’s a dream come true. The fresh ground chili paste gives this dish plenty of kick with a nutty depth of flavor from sesame oil.

The hoisin sauce brings in a touch of sweetness, and you’ve got the ultimate balance of Asian-inspired flavor with these wraps. You could sub out shrimp for other fish or poultry, too. Get the recipe from The Charming Detroiter.

5. Chicken lettuce wrap chopped salad from Skinnytaste

Okay, so maybe these aren’t lettuce wraps, but they’re inspired by lettuce wraps, so it counts. Consider it deconstructed. This recipe is a chopped salad remix of those P.F. Chang’s wraps for a main dish that is dressed to impress, delicious to eat and easy to prep and pack for later.

Maybe you’re just a salads > sandwich kind of person. Plus, the Asian dressing is great for a variety of dishes! Get the recipe from Skinnytaste.

6. Grilled salmon, pineapple and rice lettuce cups from Half Baked Harvest

Lettuce cups ain’t “diet food” when you do them up like this. Gorgeous grilled salmon filets with an Asian spin, browned and caramelized pineapple and rice are piled high on these cups for one satisfying main dish.

You could use cauliflower rice on the bottom if you’re avoiding grains. Just don’t skip the honey glaze – arguably the best part! Get the recipe from Half Baked Harvest.

7. Vegan bulgogi lettuce wraps from Making Thyme for Health

Bulgogi is typically made from beef marinated in an Asian sauce, but this recipe is 100% meat-free (and you won’t even miss it). The star of the show is undoubtedly the gochujang a.k.a. Korean BBQ sauce.

Believe it when we say you’re going to want seconds and thirds. If you’re an omnivore, you can swap out tofu for any other meat. Get the recipe from Making Thyme for Health.

8. Smoked pulled pork lettuce wraps with Asian sauce from Vindulge

Pulled pork is the jam in every which way, but we love them piled high in lettuce cups with a colorful slaw, providing plenty of crunch to buffer that tender awesomeness from the meat.

These are served with an Asian dipping (or drizzling) sauce with notes both sweet and savory. Get the recipe from Vindulge.

9. Mu Shu jackfruit lettuce wraps from Fat Free Vegan

Did you know jackfruit is often used as a meat replacement? Its texture lends itself well to soaking up sauces like BBQ or an Asian blend like in this lettuce wrap recipe.

You can often find it canned – just look for a product without syrup or added sugar. The fruit lends itself well to a slightly sweet recipe. You can see more of our favorite jackfruit dishes here. Get the recipe from Fat Free Vegan.

10. Korean beef lettuce wraps from The Complete Savorist

This beef is a great meal prep recipe to dig into throughout the week. It’s budget-friendly and quick to make for healthy lunches, dinners and breakfasts if you’re feeling crazy.

The Korean flavor is unmistakable and authentic without much fuss. Get the recipe from The Complete Savorist.

What’s your go-to lettuce wrap combo? Tell us below! If you liked these recipes and are looking forward to putting some in the rotation, share our roundup! Share on Pinterest from here.

Alex

Music, mountains, dogs, travel, food and friends.

Cauliflower is arguably the most versatile veggie you can get. From the paleo eaters to the plant-based eaters, it has a place in everyone’s kitchen for a huge variety of dishes.

It’s mellow flavor and ability to take on various textures give it lots of potential in the kitchen from rice to mashed “potatoes.”

One of our favorite ways to use it is to make bread, though. Despite the fact that cauliflower isn’t starchy like sweet potatoes or plantains, it can still come in the clutch to whip up a nice grain-free dough for buns, flat breads, loaves, crusts and more bread-y goodness.

Let’s run through a few basic methods, and you can have your bread and eat it too, whether you’re craving a sandwich or a slice of pizza pie.

Your new go-to bread recipe

First, let’s talk about the basics of a successful cauliflower bread. Like we mentioned before, it’s not a starchy veggie. In fact, it’s quite the opposite, mostly comprised of water!

Water doesn’t necessarily lend itself well to a dough that will rise, fluff and crust like wheat does. Many recipes use cheese which brilliantly holds cauliflower bread together, but this recipe is dairy-free.

The secret? Here are a few tips:

• Rice your cauliflower first. This is important, and it makes it simpler to work with. Use a food processor to do this, and just blitz cauliflower cut into florets until it’s in small, rice-like pieces.
• Remove excess moisture. Cauliflower is a watery veggie, so squeezing out the riced cauliflower with a paper towel is helpful. To ensure that the moisture is entirely out, you can also roast the “rice” flat on a baking sheet. If there’s too much moisture in the dough, a good loaf of bread just isn’t in the picture.
• Use coconut flour. Coconut flour is low-carb, grain-free, full of fibre and healthy fats and it absorbs moisture really well. In fact, it relies heavily on it. This is why cauliflower bread is pretty easy to make!
• Get creative. If you don’t have a bread pan, you can flatten out the dough to bake on parchment into tortillas, pizza crust, flatbread rounds and more. You could stuff it into muffin tins to make a fluffy, crusty bun to dip in soup or stew. This dough is versatile and sturdy, so you can do what you want with it!

Ingredients:

• One head of cauliflower, riced, moisture drained
• 3 tablespoons coconut flour
• 2 tablespoons almond flour
• 4 eggs
• 1 tablespoon psyllium husk OR ground flaxseed
• 1 tablespoon garlic powder
• 1 teaspoon sea salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon baking powder

Instructions:

• Preheat oven to 400 degrees.
• Squeeze out water, and microwave or steam riced cauliflower.
• Whisk the eggs and mix in all dry ingredients plus the cauliflower until a dough forms.
• Bake in a bread tin for 45 minutes or until risen and dry in the middle (test with a toothpick).
• Let it cool and cut a slice. Enjoy!

Gimme cheese, please

Cheesy bread lovers – rejoice. Let’s talk about breadsticks for a moment here. You know, the ones you order for deliver on the side of your pizza?

Because cheese-covered bread pairs exceptionally well with more cheese-covered bread, of course. Cauliflower breadsticks are low-carb with minimal ingredients required.

Ingredients:

• One head of cauliflower, chopped
• 1 egg
• 1/2 cup shredded cheese (Mozzarella would be good)
• 2 cloves minced garlic
• 1 tbsp. olive oil
• 1/2 tsp. sea salt
• 1/2 tsp. Italian seasoning
• 1/4 teaspoon black pepper

You can read full instructions from The Iron You.

Roll it up

If you can make bread, you can make bagels. This is a fact, and it’s just another great reason to love cauliflower. These ‘everything’ rolls are great for spreading with cream cheese or making lox for brekky.

Skip the bodega and go for homemade instead. This recipe is grain-free, and you can use the same ingredients you would to make the loaf of bread.

Ingredients:

• 1 head cauliflower, 3 cups riced
• 3 tablespoons almond flour
• 1 tablespoon coconut flour
• 2 eggs
• 1/2 teaspoon garlic powder
• 1 teaspoon fine sea salt
• 1/2 teaspoon poppy seeds
• 1 tablespoon sesame seeds (black and white)
• 1 teaspoon dried minced garlic
• 1 tablespoon dried minced onion
• 1/2 teaspoon coarse sea salt

Read the full recipe at Lexi’s Clean Kitchen.

Golden bread

Why not add a little superfood action to your cauliflower bread? This flatbread recipe contains one of our favorite ingredients – turmeric – and it’s perfect for sandwiches both sweet and savory.

Try it out stacked with lunch meat and roasted veggies, or spread a layer of nut butter and chia jam on top while the bread is still hot.

Ingredients:

• 2 cups raw riced cauliflower
• 4 eggs
• 1 cup almond meal
• 3 tablespoons turmeric powder
• ½ teaspoon sea salt

Get the full scoop on this simple recipe from Paleo Hacks.

Which cauliflower bread recipe speaks to you? Tell us below! Share this with your gluten-free and low-carb eating friends who might be missing out on bread. Share on Pinterest from here.

Alex

Music, mountains, dogs, travel, food and friends.

You know what time it is? Meal prep time! It’s kinda, sorta one of our all-time favorite things here at Happy Body Formula. It’s the cornerstone of getting healthy and staying healthy, if you ask us.

That’s one of the reasons we create our make ahead meal plans. We find people’s major gripe with continuing a healthy lifestyle being that pesky desire to reach for the easiest thing when the hunger hits.

Turns out, this generally isn’t a wholesome, balanced meal.

Enter meal prep. Imagine this: containers stocked with veggie side dishes, pre-made and pre-portioned protein, freezers full of soups, stews and broths, frittata slices that you can easily walk out the door with in the morning.

The trick is truly creating your own convenience, and that is why we prep!

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Healthy meal prep essentials

Before you get started, if you want to make meal prep a habit, we highly recommend stocking the kitchen with a few cooking essentials..

• BPA-free tupperware set. We prefer glass over plastic. If you’re going to batch cook, you’ll need a safe place for all your food to rest! Getting a set that has a variety of sizes is the way to go. We love this snapware 24-piece BPA-free glass tupperware set if you want to make the switch to glass storage. It’s a fantastic set that should suit most needs and for a great price.

• Slow cooker. The best meal prep recipes are ones that you can set to cook and forget. It can be as easy as dumping a mess of protein, veggies and liquid into the pot and pressing a button to yield something delicious, versatile and freezable. We love a good old  Crock Pot slow cooker, or if you want to invest a bit more and upgrade to something more functional  that allows for faster cooking, you have to check out an Instant Pot. You can use it as a slow cooker, pressure cooker, and a yoghurt maker!!!

• Eco-friendly lunchboxes. We love the ECO stainless steel, three-in-one lunchbox. It is the perfect way to pack your lunch and keep your sides separate, so they don’t mix and say go soggy. It’s BPA-free and totally non-toxic. Plus, it’s cute!

Some of our favourite make ahead meals

• Soups
• Roasted vegetables
• Frittatas and quiches
• Casseroles – check out these 30 must try healthy casseroles
• Roasted meat and poultry (whole chicken, shoulder of pork or lamb, chicken wings and thighs)
• Meat and poultry stews and curries
• Meatballs, rissoles and patties
• Meatloaf – here are some of our favorite meatloaf recipes
• Bliss balls and energy balls
• Granola
• Pre-chopped salad and stir-fry veggies
• Salad dressings – here are 10 healthy and delicious dressings

Now, we’re rounding up 15 recipes that are perfect for making ahead of time. May you find your inspiration to get in the kitchen and batch cook!

1. Grain-free apple cinnamon granola 

Granola is definitely a convenience food, but the store-bought stuff is generally packing in loads of sugar under the guise of whole grain, gluten-free and good-for-you labels. Instead, make it at home!

This version is grain-free, boasting healthy fats and a protein punch with nuts and seeds of choice. It’s a good pantry staple for busy mornings and picky kids alike. Get the recipe from Raising Generation Nourished.

2. Paleo breakfast casserole with bacon & sausage 

Frittatas are the best thing to prep. They taste good both cold and hot, and you can literally run out of the door with a slice in hand. This is loaded with sausage, bacon, sweet potatoes and kale so you’re not missing a beat in terms of nutrients.

Get the recipe from A Calculated Whisk. You can also try our Spanish potato and onion tortilla frittata recipe.

3. Sweet potato & apple breakfast bake 

Here’s another sweet option for brekky without any added refined sugar. The apples and sweet potatoes lend their natural sweetness to this bake, which you can easily heat up in the AM.

It contains fat and protein from coconut milk and eggs, so it’s great fuel. Get the recipe from Paleo Running Momma.

4. Chicken apple sausage patties 

Homemade sausage is great. You can cook it and freeze it that way, or freeze them raw to defrost and cook later. You can use chicken, pork, turkey, or a mixture of both and flavor it how you like.

It’s a versatile way to get some protein first thing in the AM without giving it a second thought. Try our recipe for chicken apple sausage, which is gluten-free, paleo and AIP friendly.

5. Easy roasted root veggies 

Roasted roots are one of the tastiest foods on the planet (yes – this is an objective opinion). It’s the perfect blend of sweetness in your savory, and it’s such an easy way to add some hearty and healthy starch to dishes.

It’s a nice base for eggs in the morning, or you can add sausage if you want to up the protein. Get the recipe from Eating Bird Food.

6. Mustard roasted brussels sprouts with bacon 

Roasted brussels and bacon are a match made in heaven. When you add tangy mustard and crunchy pepitas into the mix, things get really freakin’ good.

This is a lovely veggie side with some healthy fats baked in, so all you need is simple protein to make it a complete meal. They’ll warm up nicely in the oven. Get the recipe from How Sweet Eats.

7. Mexican naked burrito bowls 

This complete paleo meal is basically a bowl of make-ahead foods. Keep taco meat, roasted veggies and fresh avocado and salsa on hand, and you can easily pack a “burrito” for lunch – no tortilla required.

You could even add some pre-cooked rice or cauliflower rice beneath. Get the recipe from Eat Drink Paleo.

8. Salmon salad with ginger & honey dressing 

Here’s a three-part meal prep dish you can easily make and repurpose if you’d like. Toss up the base, whizz up some delicious dressing and bake a few salmon filets for good eats. This makes the perfect office lunch to pack in your lunchbox.

Get the recipe from Paleomg.

9. Spanish stew with chorizo & vegetables 

Stew is a great meal to prep ahead of time – especially when it turns out to be a complete meal. This one has plenty of veggie action, protein and healthy fats from the chorizo and big flavor.

You can generally store things in a liquid quite well in the freezer, and this dish is no exception. Get the recipe on our blog.

10. Cobb salad from Healy Eats Real

Cobb salad is a lunch staple. Just cook up some bacon, chicken and boiled eggs at the beginning of the week and toss this masterpiece together for lunch or dinner the next day. Get the recipe from Healy Eats Real.

11. Creamy sweet potato & broccoli soup 

Soup is an obvious meal prep darling with its wonderful capacity for cold temps (we’re talking about the freezer!) and an uncanny ability to be even better the next day.

A blended soup is a nice canvas for additional veggies, protein and toppings. This sweet potato soup is easy and affordable to make in big batches. Get the recipe from Perchance to Cook.

12. Dairy-free butternut squash lasagna 

Lasagna is a batch cooking staple. This variation is grain-free, instead using butternut squash for the noodle layers. It’s also dairy-free.

You can easily store it in slices in the freezer, or just cut into it for dinner every night because you won’t get sick of these leftovers. Get the recipe from Anya’s Eats.

13. Smoky slow cooker BBQ pulled pork 

Pulled pork is cheap and easy to make in big batches, especially with the slow cooker in the picture. It pairs beautifully with most any veggie, over mashed cauliflower or cauliflower rice or stuffed inside of baked sweet potatoes.

Get this smoky and savory recipe from Real Food With Dana.

14. Basic slow cooker shredded chicken 

Once again, the slow cooker steps in to make healthy meal prep a total breeze. Simple shredded chicken can be used for mayo or lettuce-based salads, a protein addition to any soup, a filling for lettuce wraps or burrito bowls.

The sky is the limit. Get the recipe from Fed & Fit.

15. Sweet & sour meatballs from Food Faith Fitness

Meatballs are a perfect batch cooking staple. There are so many different ways to make them with different types of mince, spices and sauces. This sweet and sour variation should help keep things interesting, and they’ll freeze nicely.

Experiment with your favorite flavors! Greek, Italian, Asian – you name it. Get this recipe from Food Faith Fitness.

Tell us your favourite meal prep recipe! Which ones on our list are you excited to share with us? Comment below and share with a fellow batch-cooking friend. Also, make sure to check out our FREE 7-Day Make Ahead Meal Plan & Challenge.

Alex

Music, mountains, dogs, travel, food and friends.

Seaweed is a total powerhouse when it comes to nutrition, and before you get turned off by its presumably fishy taste, hear us out! Not only is it good for you, but it tastes amazing.

It comes in so many different varieties, that there’s inevitably a seaweed for everyone out there – even the skeptics. There are ways to eat it that won’t even feel like you’re eating seaweed in the first place.

Some benefits of seaweed:

• Iodine. This is something many people don’t get quite enough of, and seaweed is hands-down one of the best food sources of it. It’s important for good thyroid health and functioning, and considering its absence in salt sometimes, deficiency has become more prevalent.
• Other minerals. Including calcium, magnesium and iron.
• Vitamin C. Gram for gram, seaweed contains more than oranges! While seaweed is an amazing source of vitamins and minerals, we tend to eat it in smaller doses, so it doesn’t always make a big impact. It’s a great way to supplement fruit and veggie intake, though.
• Anti-everything. Anti-everything bad, at least. Seaweed has anti-inflammatory, anti-viral and anti-bacterial properties making it a fantastic food for healing and immunity.

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If you want to learn more about seaweed, check out our feature: Seaweed 101 & Why It’s So Good For You.

Maybe, you aren’t put off by seaweed, but simply don’t know how to cook it at home. It’s commonplace in Asian cuisine like sushi, miso soup and seaweed salad.

When you learn to use it in your own kitchen, though, you can really reap the benefits and get creative. Here are ten recipes you’ll love, and some of the amazing properties of this superfood from under the sea.

1. Paleo seaweed & cucumber salad

Seaweed salad is a commonplace side dish if you’re ordering out some sushi. It’s unbelievably tasty, too, but it’s often doused in mysterious sauces and oils. You can’t be sure that you’re not taking in all those health benefits without a dose of refined veggie oil or MSG.

Instead, make it at home with this recipe from Rubies and Radishes featuring cool cucumber. gluten-free tamari and good-for-you sesame oil which brings home the flavor.

2. Kale caesar nori wraps

Caesar salad with a twist? We like it. Wrapped up in nori, this vegan recipe from Nutrition Stripped has tons of healthy spins with only the good stuff. If you’re looking for a tasty way to pack in more greens, this is a super fun way to eat salad!

The caesar dressing is dairy-free to boot, using healthy fats from macadamia nuts and tahini to create that creamy, classic texture and flavor.

3. Quick kelp noodle soup

This dish is really easy to make, and it’s perfect for those of you who are missing your noodles! Kelp noodles are super low-carb and rather tasteless, which isn’t a negative; it simply means that they’re super versatile, and you can use them in a variety of dishes.

A base of bone broth, beef, chile or jalapeno and tender bok choy make this cosy soup from Everyday Maven a fantastic option on a busy weeknight.

4. Kombu broth (vegetarian dashi)

Dashi is a staple in Japanese cuisine, the way that many American recipes call for chicken broth or something similar – and you know we love our bone broth! Dashi has some serious umami, and just as many health benefits, though.

This broth is injected with flavor from kombu – a dried seaweed with loads of glutamic acids. Get the recipe from The Kitchn (and stock your freezer!).

5. Ginger salmon nori rolls

If you’ve got a craving for sushi, these hand rolls will hit the spot. They’re grain-free, instead using cauliflower rice, and highly customizable so you can toss whatever you’ve got handy in ’em.

These ginger and salmon rolls from Hold the Grain are loaded with healthy fats, omega-3s and outta-this-world flavor for a simple and healthy lunch.

6. Korean rolled omelette with seaweed

Seaweed for breakfast is an awesome way to kick off the day. This Korean omelette looks pretty to serve, and it tastes amazing.

It’s also just four ingredients, and you could easily roll this up the night before to take with you on your way out the door. Get the recipe from Kitchenbowl.

7. Sweet potato & dulse quinoa bowl

We’re all about savory bowls, and this one fits the bill. It scores a 10/10 on both the delicious and nutritious boards considering its base of gluten-free, plant protein-packed quinoa, leafy green spinach, our favorite starch – sweet potato, and dulse which brings home that deep flavor and boosts this bowl’s benefits even more.

Get the recipe from This Is Seaweed.

8. Classic miso soup with tofu

Classic miso soup might be another way you’re rather familiar with eating seaweed already. It’s a simple and nourishing dish no matter how you spin it, and if you don’t eat tofu, you can easily add in some fish or shredded chicken to make it a main dish.

This 15-minute soup recipe from Minimalist Baker is no-fuss, and you’ll love all the taste just a few ingredients bring into the mix.

9. Bulgogi Kimbap (seaweed rice rolls)

Kimbap is all about the fillings – can you tell? It might look a bit like sushi, but it relies on the flavor of what’s inside so no sauce is needed, sort of like good BBQ. This version is filled with bulgogi, which is a delicious

Korean marinated beef. Seasoned burdock root and pickled radish with plenty of other veggies mean these are loaded with vitamins, minerals and some serious crunch. Get the recipe from My Korean Kitchen.

10. Seaweed pasta all’Amatriciana

Seaweed pasta is a great way to substitute regular spaghetti, even in traditionally Italian dishes like this one. Sea pasta is rather neutral with a slight umami flavor, so it adapts to whatever sauce you’d like.

It contains all of those lovely seaweed benefits, and it’s low-carb. This recipe from Eat Drink Paleo comes together with fresh passata and olives.

Have you used seaweed in the kitchen! Let us know how. Otherwise, what recipes are you looking forward to making? If you’re feeling more inspired to use this superfood at home, share our tasty roundup from under the sea!

Alex

Music, mountains, dogs, travel, food and friends.

Buckwheat is a healthy and versatile addition to any diet, as you’ll see in these recipes. From salad to dessert, buckwheat comes in many forms and can be used in endless types of recipes.

It’s often thought of as a cereal grain, but it’s actually a seed! In any case, buckwheat is naturally gluten-free. It’s also low-glycemic, associated with blood sugar handling, linked to a decreased risk of both diabetes and heart disease, and can help prevent gallstones.

The list of health benefits is a long one!

Buckwheat is pretty nutritious compared to other grains like rice. It’s also more sustainable than oh-so-popular quinoa. It contains fibre and important minerals like manganese, copper, magnesium and phosphorous.

You can find it in a few forms including buckwheat flour, buckwheat groats (kasha) and buckwheat noodles a.k.a. soba noodles. It makes a nice alternative to those who want to avoid wheat flour or have a gluten intolerance.

Plus, it has a nutty taste that pairs well with many foods both sweet and savory.

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Like with most grains or pseudograins like buckwheat, its health benefits are increased when it’s properly soaked and sprouted prior to cooking or consuming.

It makes it easier to digest, and the vitamins and minerals that are present are more bioavailable meaning that the body can utilize them easier. Here are ten of our favorite recipes to try your hand at.

1. Chunky chocolate buckwheat granola

Let’s begin with breakfast! Buying cereal at the store is an obvious no-go if you’re trying to eat healthy. All you have to do is read the ingredients to see why. This granola brings in that sweet crunch you’re after without all the junk.

Oh, and there’s chocolate, so it’s an obvious winner. Toasty hazelnuts give it that dangerously good Nutella vibe. Who doesn’t want to kick off their day with a bowl of this stuff? Get the recipe from My New Roots.

2. Overnight coconut buckwheat porridge

You’ve maybe heard of overnight oats or chia pudding, but this is the two combined – minus the oats. Ask any diehard oatmeal fan if they get sick of eating porridge, and the answer is likely a resounding “no.”

Still, it’s good to switch up the grain sometimes! This buckwheat bowl is ready for you when you wake up, packed with omega-3s, healthy fats, fibre and more to keep you plenty full until lunchtime. Get the recipe from Foolproof Living.

3. Chicken stew with buckwheat and avocado

Buckwheat serves as a gorgeous base to top off with stews. It soaks up the flavours well, adds a layer of texture, and provides its nutty taste to the rest of the meal. The stew and the buckwheat just work together.

This meal has a perfect balance of low-glycemic starch and veggies paired with a punch of protein. The avocado adds the healthy fats and boom! You’ve got yourself a meal. Get the recipe from Maria Ushakova.

4. Pumpkin buckwheat stew with kale & turmeric

This vegetarian delight is rich and hearty with fall flavors from fresh, creamy pumpkin and warming spices like cinnamon and cumin. It’s just a little bit spicy with fresh chili and you can tweak it to your liking.

The buckwheat and chickpeas bring in the robust base in this stew. Plus, it features two of our favorite superfoods: kale and turmeric! This healthy, filling meal should be a staple in your autumnal meatless Monday routine.

Get the recipe from Sprouted Fig.

5. Buckwheat noodles with chicken, kale & miso dressing

This recipe features soba noodles which are made with buckwheat flour and traditionally featured in Asian-inspired dishes. This simple pasta is nourishing and packed with umami from the miso dressing.

It provides a super healthy dose of veggies from mushrooms and kale, and protein from tender, sliced chicken. Get the recipe on Happy Body Formula.

6. Mediterranean halloumi buckwheat nourish bowls

This nourish bowl does just what it says it does – nourishes! Grilled halloumi cheese is the star in this buckwheat dish, undeniably. It’s smothered with a “magical,” herby green sauce with Mediterranean flavors from tahini, lemon and fresh parsley.

It’s basically a loaded salad but better. There is room for plenty of veggies in this dish. You can easily swap our cheese for chicken, some beans or your choice of protein. Get the recipe from Nourish Everyday.

7. Summer buckwheat salad

This lively summer salad incorporates the absolute best in seasonal produce from juicy, ripe blueberries to perfectly plump peaches. It’s served tossed with a simple blend of rocket, mint and walnuts with an EVOO and lemon dressing.

The buckwheat lends some chew to each bite. This light salad is refreshing and full of antioxidant-rich foods. Get the recipe from Nirvana Cakery.

8. Buckwheat banana pancakes

Banana pancakes are the ultimate comfort food. Just think about cutting into a thick, fluffy stack of flapjacks smothered in maple syrup and banana coins.

These guys aren’t your average diner food, either; they’re actually pretty good for you. They’re gluten-free, vegan and refined sugar-free! Get the recipe from The Awesome Green.

9. Buckwheat crepes with Greek salad & eggs

Maybe you’re more of a savory person when it comes to brekky. If so, buckwheat makes a fantastic crepe which you can truly stuff with anything you like. We really like this protein and veg-heavy combination of Greek salad with feta cheese and black olives with some eggs tucked in there.

This is an awesome A.M. powerhouse; try it with smoked salmon and cream cheese or berries and cream, too. Get the recipe from Healthy Recipe Ecstasy.

10. Seedy Buckwheat Bread (Gluten-free)

This gluten-free and egg-free break is full of buckwheat groats, pumpkin seeds, sesame and chia seeds and linseeds, all held together by nutty buckwheat flour, water and some psyllium husk to avoid any risk it turning into a crumbly mess.

This bread can be sliced super thinly, toasted to a savory granola-like crunch and it is sturdy enough to be the perfect vehicle for open-faced sandwiches. Recipe from Real Simple Food.

11. Buckwheat “Garden” Salad

Full of nutritious, crunchy veggies and flavourful ingredients like olives, herbs, citrus juice and nuts, this cold buckwheat salad is a real superfood powerhouse. It’s great for a lazy warm evening or a weekend lunch.  Recipe from The Healthy Foodie.

12. Gluten-free honey buckwheat spice cake

Gluten-free, refined sugar-free and full of delicious spices that complement buckwheat incredibly well, this recipe means you can have your cake and eat it too (without the bellyache).

This cake is also really simple to make with a rather small list of ingredients, and it’s entirely dairy-free – even the coconut cream and honey frosting. Get the recipe from Gluten-Free Girl.

Did you know how many awesome recipes you could make with buckwheat? Hopefully, this roundup has inspired you to use more of it in your cooking. Tell us what dishes you’re looking forward to below!

Alex

Music, mountains, dogs, travel, food and friends.

The office lunch has a reputation for being rather sad, for lack of a better word. How often do you really look over at your co-worker’s lunch with envy in your eyes?

Many people find packing their lunch in the first place to be a rare occasion, and instead opt for takeout. The options then dwindle down to even more lackluster choices, and we’re not always leaning towards healthier fare.

Sandwiches, pizza, pasta and other carb-heavy foods adorn our desks – a place we don’t even take the time to really enjoy what we’re eating!

While the 9-week Happy Body Formula program offers a complete lunch survival guide from home to your favorite restaurants, we wanted to spark some creativity with some fresh and innovative ideas for the lunch rut.

We want to revolutionize the “office meal,” so we have 15 healthy, nourishing and enviable meals for you to add to your prep routine. These meals are simple to make ahead of time, and they’ll help you prevent that dreadful, 2 p.m. slump with energizing and satiating ingredients to keep you fueled up throughout the work day.

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1. Warm chicken & avocado salad

Salads don’t suck when they’re packed full of warm chicken, fresh sliced avocado, tasty Moroccan spices and a slightly sweet Dijon and lemon dressing.

This dish is loaded with vitamins, protein, and healthy fats to keep you pushing through the work day. Get the recipe from Eat Drink Paleo.

2. Ground beef taco bowls

If you find yourself dipping out of the work place on the hunt for tacos or a burrito everyday, save yourself the trouble and DIY it. This grain-free bowl features a base of cauliflower rice, and it’s easily topped off with raw ingredients and pre-cooked protein.

You could even add seafood, chicken or shredded pork to mix things up. Beats paying extra for guac everyday (we’re looking at you, Chipotle). Get the recipe from Real Simple Good.

3. Kelp noodle pot

What if we told you that you could DIY your own instant soup? Skip the excessive amounts of sodium, unnatural flavors and MSG. Instead, opt for healthy kelp noodles with the added benefits of seaweed and tasty veggies.

Fresh ginger and herbs, citrus and miso will bring this pot to life with just a bit of hot water when it’s time for lunch. Get the recipe from Deliciously Ella.

4. Paleo mason jar salads

Mason jar salads don’t only look pretty cool, they taste pretty fantastic too. It’s all about strategic layering with these guys. You want your protein on the bottom so it doesn’t weigh down on the lighter ingredients and moving on upwards with harder veggies on the bottom and salad leaves on the top.

Pro-tip: leave the dressing on the side so it doesn’t get soggy, and serve on a plate or bowl at lunch. You can avoid wasting plastic and trash by using glass, too. Get some more inspiration with a few recipes from Eat Drink Paleo.

5. Deconstructed paleo sushi bowl

Sushi is a wildly popular lunch option, and for good reason. Instead of loading up on rice, fried tempura and that delicious-but-mysterious spicy sauce, you can take the ‘bowl’ route like we did for our burrito above and feel good about what you’re chowing down on.

Get the recipe from Mel Joulwan.

6. Quinoa chickpea buddha bowl

This meatless dish is loaded with plant protein, healthy fats from the creamy tahini dressing, and loads of nutrients from the kale. Cook up a big batch of chickpeas and quinoa at the beginning of the week to use in your bowls, and add different veggies/leftovers throughout the week for variety.

Get the recipe from Minimalist Baker.

7. Spicy shrimp & avocado lettuce wraps

Lettuce wraps are a fantastic lunch to bring to work with you. You can assemble the sides, the lettuce, the protein and the dressing when you sit down to eat which should help you slow down and savor the moment in your busy day a little bit more!

These shrimp boats are super flavorful and nutrient-dense with tasty slaw and a spicy kick. Get the recipe from The Garlic Diaries.

8. Burger bowl

Burgers are pretty standard lunch fare. Skip the bun and toss your burger on a big plate of greens. Forgo the fries in favor of sweet potato rounds. Proceed with toppings and condiments as usual.

This bowl is easily built, budget-friendly and it will definitely hit the fast-food craving! Get the recipe from Follow the Ruels.

9. Buffalo chicken breakfast casserole

Who says breakfast can’t be what’s for lunch? We’re not fans of ‘following the rules’ around here, so this spicy breakfast bake is the perfect one-stop shop for a nourishing and super filling lunch!

It tastes great hot or cold, and it hits all the notes in terms of great texture, adequate protein, green foods and healthy fats. Get the recipe from Living Loving Paleo.

10. Paleo tuna salad

This isn’t your average tuna salad. In the middle of the workday, you deserve something a little extra special. This protein-packed dish includes smoky bacon, creamy avocado and spicy chipotle aioli.

How could you not look forward to eating it? The real struggle will be avoiding it until it’s finally time for lunch break! If you like this idea, check out this baked salmon loaf which packs up nicely. Get the recipe from Paleo Running Momma.

11. California turkey & bacon lettuce wraps

These are simple to make if you have some cooked bacon and mayo on hand. Otherwise, it comes together with natural deli meat, sliced avocado and tomato to make an awesome wrap – no bread required.

These are handheld, so if you’re an on-the-go kind of lunch-eater sometimes, consider this tasty recipe your go-to. Get the recipe from Iowa Girl Eats.

12. Cuban sandwich bowls

Making a salad might atcually be easier than making a sandwich, and we certainly think it’s the healthier of the two. This jam-packed bowl features crispy plantain chips, real pickles, pork loin and mojo sauce.

Drizzle it off with some mustard and you’ve got those awesome Cuban flavors for a unique spin on salad… because sandwich bowls are different! Get the recipe from Wicked Spatula.

13. Avocado & tuna salad

Tinned fish and avocado are a lunchtime match made in heaven. They require no prep and minimal assembly whilse boasting big nutrition, healthy fats, a protein punch and tons of flavor, texture and more.

Plus, you don’t technically need a bowl for these since the avocado serves multiple purposes. You could also use salmon, sardines or mackerel. Get the recipe from Cook Eat Paleo.

14. Broccoli salad with cashew cream

This is broccoli salad with a twist! It has that same creaminess brought in without the dairy, plus a bit of spice from the curry powder.

It’s packed with green goodness from the broccoli with a touch of smoke using crispy (real) bacon bits and sweetness from dried cranberries. You could add diced chicken or turkey to this, and it would taste awesome too. Get the recipe from Whole Yum.

15. Bento lunches in a box

From mason jar lunches to bento boxes, we like all things compact and portable. Once again, these are an environmentally-friendly choice with dividers to help you portion properly and keep your food from touching.

The combinations are endless, but the formatting lends itself well to choosing a palm-sized protein portion, some veggies and/or fruit on the side, and a bit of healthy fat. The best part about lunch is balance!

Get this idea and more from Paleo Leap.

Our free 7-day meal plan features five days worth of lunches (plus breakfasts and dinners!) packed into just three hours of prep if you need more healthy, packable ideas.

Alex

Music, mountains, dogs, travel, food and friends.

Breakfast bowls aren’t just limited to oatmeal! While some of us prefer to start the day off sweet, we prefer to kick off the morning with something piping hot, full of flavor, and full of veggies.

A bowl is the perfect canvas to make some magic happen. It’s a simple formula to whip up a recipe that combines healthy fats, protein, green veggies and maybe a little starch.

After all, breakfast is the most important meal of the day, and you really want to place some emphasis satiation and nutrients.

These breakfast bowls are nourishing, inventive and unique, so you won’t get bored combining the same foods over and over. Plus, it’s not just eggs you’ll see here!

Finally, it’s so easy to prep some of these ingredients ahead of time and just put an egg on it (and/or avocado slices) when the time comes. Make your morning simple – and tasty – again!

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1. Crispy plantain and egg breakfast bowls

Plantain hash is the new potato hash – trust us! This bowl incorporates freshly fried plantain chips for a slightly sweet crunch. The base is made of eggs for plenty of protein, plus you’ll love the avocado chimichurri sauce combined with pico de gallo as the cherry on top.

Get the recipe from Spices in my DNA.

2. Taco breakfast bowls

We’re all about tacos for breakfast, or any meal when it comes down to it. This bowl is simple and easy with an emphasis on leftovers, so whip up some roasted sweet potato rounds for your ‘nachos’ and some taco meat early in the week to make brekky an effortless yet delicious affair.

Get the recipe from Real Simple Good.

3. Coconut quinoa sardine bowl

If you’re going for healthy, we can’t see a better way to pack in some nutrients before noon than with sardines! The quinoa base offers up extra protein on top of the seafood, and these little sardines are packed with vitamin D and omega-3s.

There are just five ingredients making up this balanced meal, it’s budget-friendly and the prep is minimal. Get the recipe from Natural Fit Foodie.

4. Smoked salmon breakfast bowls

Sticking with the seafood theme, is there anyone who doesn’t love some smoked salmon in the morning? Forgo the bagel in favor of healthy, turmeric-spiced cauliflower rice, and toss in an egg and some fermented veggies or whatever you’ve got lying around in the fridge!

Get the recipe from Real Food With Dana.

5. Chorizo and potato breakfast bowl

Chorizo is a spicy way to begin the day, and it’s truly a breakfast staple. Standing alongside potatoes in this hearty bowl, you’ll definitely have enough food to tide you over for those extra hungry mornings.

This recipe was written to be doubled or tripled, so get your meal prep ON. The best part is arguably the avocado tomatillo drizzle! Get the recipe from Fed and Fit.

6. Breakfast burrito bowl with spiced butternut squash

In the same way that we highly encourage tacos for breakfast, we’re also a fan of the burrito bowl. Like, big time! This recipe uses a base of butternut squash in place of your typical hash.

If you’ve got a craving for Mexican food straight out of bed, this is the breakfast bowl for you. Get the recipe from Skinny Taste.

7. Five-ingredient egg-free shakshuka bowls

While most of our bowls include eggs, this egg-free dish is a good alternative if you’re just over it, or if you’ve run out of eggs. This bowl is so quick to put together with a pre-made, tomato-based Shakshuka sauce, and it’s only five ingredients!

Toss some kale in there to up the nutrients. Oh, and if you REALLY want to put an egg on it, we don’t mind. Get the recipe from Paleomg.

8. Savoury teff porridge breakfast bowl

Teff is a nutritious gluten-free grain, boasting calcium, magnesium and selenium to name a few, so we can get on board with having a bit for brekky. Cooking it with a bit of white miso ups the nutrient game and the taste.

The rest of the bowl is loaded with veggies of which shiitake and asparagus are highly recommended. Get the recipe from Will Frolic For Food.

9. Miso veggie breakfast bowl

We love fermented soy like miso for its good bacteria, enzymes and B-vitamins in particular. Even in small quantities, it adds both flavor and massive nutrition to a breakfast bowl with a generous base of veggies from beets to crunchy crucifers.

Top it with an egg and avocado to get the full effect, and start your day with a whole lot of umami. Get the recipe from Reclaiming Provincial.

10. AIP breakfast bowl

AIP-friendly breakfast bowls can be hard to come by as many contain eggs, grains or both, but this one? Nope – it does it up right, and anyone could fall in love with this cosy mashup of deliciousness.

The base is made of cauliflower and broccoli, and the protein and healthy fats come in on top with some shrimp and bacon. Ready to redefine breakfast? Get the recipe from The Castaway Kitchen.

11. Grain-free savoury porridge

Porridge often contains two things: grains and sweet flavors. This breakfast bowl is breaking boundaries as it is both grain-free and savory, making it an interesting switch from your usual morning meal.

The cauliflower base is packed with protein from grass-fed collagen and healthy fats from coconut milk, plus it’s topped with a thick spread of pesto and hazelnuts to serve. Get the recipe from Empowered Sustenance.

12. Turkish-style spicy, savoury breakfast bowls

These Turkish-style bowls have a hearty base of Italian sausage, and they’re mixed up with dried apricots and green chiles for a seriously unique flavor complex reminiscent of classic Turkish cuisine.

Top these guys off with a little yoghurt sauce or coconut yoghurt if you don’t do dairy. Boom – you’re golden! Get the recipe from Primal Palate.

What recipes are you looking forward to trying? Have your own signature breakfast bowl? Share with us below!

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Alex

Music, mountains, dogs, travel, food and friends.

If cookies were a food group, we’d likely encourage eating them at least once per day… you know, for your mental health. While they’re not generally thought of as healthy fare, we’re changing the game here.

Protein bars are fine and all, but the flavor and ingredients can make it feel like less of a treat. Considering protein is an important macronutrient, and we highly encourage getting enough of it at every meal, these sweet treats will fit the bill for daily indulgence you can feel good about.

No boxed dough here – just real food ingredients.

These healthy, high-protein cookie recipes are perfect for snacking at home or on the go. You can pack ’em up in the kids’ lunch boxes and boast about your grain-free baking skills, or break out a batch to take to your next potluck.

No bake cookie dough protein balls

Okay, so maybe they’re not cookies, but we all know the best part about cookies isn’t the final product – it’s sneaking tastes of that dough! There’s no raw egg risk with these guys, and they weren’t meant to be baked in the first place.

Almond butter and your protein powder of choice make these the perfect snack to hit the gym with, or just nosh on when the sweet tooth hits hard. Get the recipe from Well Plated.

Paleo protein brookies

The ‘brookie’ is a match made in heaven, essentially combining what is good about chocolate chip cookies and brownies, and pairing them together. This version is both paleo-friendly and protein-packed, so they’re not your average brookie.

This dough also uses a luscious blend of creamy almond butter and protein powder. Get the recipe from Fit Foodie Finds.

Maple pecan protein cookies

A nutty base is the perfect vessel for pecans in this gorgeous cookie recipe. Maple syrup pairs perfectly with the flavors in these guys, and the ingredient list is super simple.

At first glance, you think you’ll want to eat half the batch in a sitting, but the protein gives these bites plenty of sustenance to actually keep you fueled and full. Get the recipe from Naked Cuisine.

Double chocolate power cookies

Each serving of these cookies has 18 grams of protein, hence their ‘power cookie’ title. There is real power hiding out in these with plenty of grass-fed collagen which is fantastic for the skin and the gut.

Bonus: double the chocolate, double the fun. Get the recipe from Living Loving Paleo.

4-ingredient chewy cinnamon protein cookies

These cookies are so easy to make, they’re grain-free, paleo-friendly, and vegan so they make an easy go-to recipe for just about anyone who wants to indulge wisely.

They are extra chewy and delicious, and they taste like oatmeal raisin cookies – even without the oats or raisins. Get the recipe from Purely Twins.

Avocado protein chocolate cookies

Avocados? Yes, please. These fudgy bites pack in real food power with a little green from the avocado plus healthy fats and antioxidant powerhouse, goji berry.

They also feature a base of quinoa flour which is inherently gluten-free (it’s a seed – not a grain!) and protein powder so they’re extra satiating. Get the recipe from Cookies to Kale.

Chickpea flour chocolate chip cookies

Chickpea flour is yet another versatile and gluten-free and grain-free baking tool we love, because it is naturally packed with protein and super nutritious!

These chocolate chip cookies are also quite low in sugar which means they are totally HBF-approved. Get the recipe from Oatmeal With a Fork.

No-bake chocolate cherry protein cookies

This is a duo we love – chocolates and cherries – and they make a rather tasty snack. Plus, they require zero baking and the ingredients are versatile; you could easily use cranberries or dried blueberries in these cookies instead.

The chocolate drizzle kind of takes these to the next level, so don’t skip the final step. Get the recipe from Fit Mitten Kitchen.

Chocolate protein cookies

Six ingredients make up these glorious peanut butter and chocolate chip cookies. These are full of fibre-rich flaxseed and omega-3s from chia seeds, plus a little nutrient boost from bananas which also lend themselves well as a natural sweetener.

Get the recipe from Skinny Fitalicious.

Cranberry chocolate protein cookies

If you’re in the market for something festive during the holiday season, or you just like to get your cranberry fix year-round, these are the treat for you.

They’re packed with chocolate protein powder and oats for a blend of complex carbs, fibre and protein to keep you full. Nobody will tell if you pop a few for breakfast. Get the recipe from Hummusapien.

Protein powders we love

Many of the recipes in this roundup contain protein powder. What’s the best choice? While we always recommend eating real food above all, protein powder can be a great supplement to use, and it works fabulously for baking healthy, gluten-free treats.

There are a few reliable options in terms of ingredients. Here are some of our favorite paleo protein powders.

• PlantFusion is a fantastic plant-based option using pea protein and sprouted quinoa and amaranth. These are easy to digest when they’re properly prepared, and their products are great because they don’t use soy or sugar.
• Naked Whey is made with grass-fed whey protein, and it only contains one ingredient so it’s versatile. You can add vanilla essence or cacao powder to switch up flavors whilst baking, and the sweetener levels will be 100% up to you as it contains none at all.
• Nutiva Hemp Protein is a good source of plant protein – rich in omega-3s and fibre – that mostly anyone can tolerate since some can’t do grains, dairy, or peas.
• Paleo Protein Egg White Powder is a good choice for those who want a simple, one-ingredient powder from a real food source.
• Vital Proteins Collagen Peptides provide a fantastic source of sustainably raised animal protein without any flavours or sweeteners. Collagen and gelatine have loads of health benefits, so it’s a welcome addition to any diet.

What batch of cookies will you be making for a protein-rich snack this week? Tell us your favourites, and share these recipes with your foodie friends!

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Alex

Music, mountains, dogs, travel, food and friends.