paleo chicken wings

paleo chicken wingsi have been craving chicken wings for a while and of course i can’t just go to Hooters and get some….so i searched and searched for paleo chicken wing recipes.  of course i didn’t want to actually deep fry the chicken so i tried boiling it. i heard that if you get the chicken cooking in water first, then you can bake it at a high temperature to get some crisp to the chicken. it actually worked! after that i wanted to make sure that my wing sauce was delicious so i found this wing sauce recipe from PrimalPal.  i made a couple of tweaks to this recipe though.

PS: PrimalPal also used the boiling technique….it’s genius i tell you!

ingredients for the crispy chicken:

  • 2.75 lb chicken — i used all drumsticks
  • 2 tablespoons of the infamous Kerrygold butter — you can use coconut oil instead.
  • salt

ingredients for the wing sauce:

  • 3/4 cup of Frank’s Red Hot Sauce
  • 6 tablespoons of more Kerrygold butter
  • 2 tablespoons for apple cider vinegar
  • 3 teaspoons of paprika


  1. preheat oven to 450 degrees.
  2. boil chicken for about 8 minutes. you’ll know when they’re ready when the chicken turns white.
  3. when chicken is cooked, dry them on paper towels.  continue to pat them dry until you feel that all the moisture is gone.
  4. melt 2 tablespoons of butter and add salt.
  5. on a lined and oiled baking sheet, line the chicken so they don’t touch each other.
  6. brush the salted, melted butter on the chicken.
  7. bake for 25 minutes then flip the chicken. bake for another 10 minutes. *be careful because the oven and chicken will be HOT! there will be lots of sizzling going on.
  8. during the last 10 minutes, place the wing sauce ingredients in a saucepan over medium heat and mix together.
  9. when the sauce starts to boil, lower the heat to simmer.
  10. when your oven beeps at you when the last 10 minutes is up, toss the chicken in the wing sauce.
  11. SERVE!

the sauce is the right kind of tangy and spicy. we ate this with some sauteed spinach. it was really good. i was nervous that the bf would not like it because it would be too spicy but he liked it! it was still flavorful….move over Hooters! i can make wings too!


paleo cookies

cousin RM came over today and wanted to bake…so we made paleo cookies. i forgot how good these were. actually let me rephrase that: i gave her the recipe and she made the cookies. in my defense i was making dinner! i made paleo spaghetti..we kinda cheated because we added chicken hot dogs. either way it was super delicious!

here’s how we made it:

paleo cookiesingredients:

  • 3 cups almond flour
  • 1/2 cup coconut oil, melted
  • 1/2 cup raw honey — (we used agave this time)
  • 1/2 cup semi-crushed walnuts
  • 2 large eggs
  • 1 tsp baking soda
  • 1 tsp sea salt
  • 1 tsp vanilla extract
  • 1 1/2 cups Enjoy Life Semi-Sweet Chocolate Chips


  1. preheat the oven to 375 degrees.
  2. combine dry ingredients.
  3. combine wet ingredients.
  4. pour wet ingredients except for the coconut oil into the bowl with dry ingredients using a wire whisk. a fork will work.
  5. add the melted coconut oil and continue to combine.
  6. fold in chocolate chips and walnuts.
  7. drop tablespoon balls of cookie dough on a lined baking sheet.
  8. bake for 12 minutes.

sauteed kale with bacon and onion

hi!! haven’t blogged in quite some time…it’s definitely overdue. a lot of things happened since the last time i was on here…definitely good changes. 🙂 the bf is now coaching at an amazing box and we LOVE our new CrossFit family! everything happens for a reason…..anyways, we are participating in a nutrition challenge to get back on the paleo lifestyle so of course i’m going to try new recipes! i received two paleo cookbooks for Christmas: Paleo Slow Cooking by Chrissy Gower and Practical Paleo by Diane Sanfilippo. these books are not only filled with delicious recipes but they have a lot of information on the lifestyle. thanks mama kerins!! ❤

kale,bacon,onionso….i made this DELICIOUS side dish — kale with bacon and onion. i actually found this recipe in multiplies paleo websites and recipe books since it’s a common paleo side dish. i regret not cooking this sooner!


  • a bunch of kale — i used the 10 oz bag from TJ. it was already cleaned and cut!
  • 8 strips of bacon
  • 1 medium-sized onion


  1. cube the bacon.
  2. dice the onion.
  3. in a heated non-stick pan, place the bacon and start sauteeing them. depending on how crunchy you like your bacon bits, that’ll determine how long you keep it on there. i like mine crispy!
  4. when the bacon turns into the color you like, add the diced onions.
  5. keep stirring the bacon and onions until the onions become translucent.
  6. add kale. because too much kale for my small pan, i had to add my kale in bunches. i had to wait until some kale would wilt before adding more.
  7. take a fork and ENJOY that sucker. it’s a perfect side dish for everything!

the sweetness from the onion and the saltiness from the bacon adds an amazing touch to the kale…this is definitely going to be a favorite in our household!

Under Paleo Investigation: Paleo Bread, Bragg’s Liquid Aminos, Psyllium Fiber, and Other Foods Scrutinized

Under Paleo Investigation: Paleo Bread, Bragg’s Liquid Aminos, Psyllium Fiber, and Other Foods Scrutinized

Mark’s Daily Apple has some wonderful posts about items that are questionable in a pure paleo diet.  the paleo diet is also known as the “caveman diet” but we’re not cavemen.  we have evolved since then so our diet should evolve as well.  because of that, i’m not opposed to eating stuff that aren’t paleo and don’t pose as a threat to my healthy being. also there are assumptions and claims as to what items are primal but with some research, we find that they’re not actually primal or vice versa

watch out for more of these posts..they are very enlightening!

pumpkin gingerbread cake with coconut-vanilla frosting

i bought a lot of canned pumpkin so i didn’t want it to go to waste. 🙂 i wanted to make something delicious before our olympic lifting class tonight and this was a good choice! the apartment smells like pumpkin gingerbread and the actual cake was amazing!

ingredients for the cake:

  • 1 cup pumpkin puree
  • 1 cup almond butter
  • 1/4 cup honey
  • 2 large eggs
  • 1 tablespoon maple syrup
  • 1 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1 teaspoon vanilla extract
  • 1 teaspoon cinnamon
  • 1 teaspoon ground ginger
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon cloves
  • 1/2 teaspoon lemon zest

ingredients for the coconut-vanilla frosting:

  • 1/3 cup coconut butter
  • 1/2 cup coconut oil
  • 1/2 tablespoon honey
  • 1 tablespoon maple syrup
  • 1 teaspoon pure vanilla extract
  • about 12 almonds


  1. preheat the oven to 350 degrees.
  2. in a medium sized bowl, combine all the cake ingredients and mix thoroughly to combine. pour into an 8×8 oven-safe baking dish. bake until completely cooked through, about 30 minutes.
  3. place melted coconut butter and coconut oil in a mixing bowl. then add the honey, maple syrup, and vanilla extract. beat until fluffy. let it rest until the consistency thickens. this will happen when it’s cool enough.
  4. this is where you need to make a decision:
    1. you can either cut the cake into squares and when the cake is completely cooled, add the frosting and a whole almond on each square like the picture below, OR
    2. you can drizzle the frosting on the cake and decorate the top of the cake with the whole almonds.
  5. eat!…you may need a glass of coconut milk with this delicious treat. 🙂

carmelized onion & sausage stuffing

we’re not big fans of traditional stuffing so when i found this recipe, i really wanted to try it! warning: it doesn’t taste anything like thanksgiving stuffing…it’s way better!!!


  • 1 lb ground pork country sausage
  • 2 yellow onions
  • 1 container of mushrooms
  • 2 tablespoons of apple cider vinegar
  • 1 cup pecans
  • 2 eggs
  • 1/3 cup chicken broth
  • 1/2 tablespoon dried rosemary
  • 1/2 tablespoon dried basil
  • 2 tablespoons coconut oil
  • 1 garlic clove
  • salt and pepper to taste


  1. preheat oven to 375 degrees.
  2. in a large skillet, place one tablespoon of coconut oil, minced garlic, and roughly chopped mushrooms and cook. add salt and pepper to season.
  3. once everything is cooked, place in a mixing bowl.
  4. when mushrooms are done cooking, cook pork sausage in the same pan. continue to break down the meat with a spatula.
  5. while your pork is cooking, add one tablespoon of coconut oil and sliced onions in another large skillet and carmelize.  this part can take a while so be patient!
  6. while the pork is cooking, add whisked eggs, chicken broth, vinegar, chopped pecans, rosemary and basil to the mushroom-garlic mixture. mix together.
  7. when the pork is done cooking, add it to your concoction and mix.
  8. once it’s completely mixed, place it on a lined baking sheet and place in the preheated oven for 10 minutes.
  9. once your onions have carmelized and the sausage mixture has been baking for ten minutes, add the onions on the sausage mixture and bake for another five minutes.
  10. ….and then you can finally eat this! your home will smell amazing while you’re cooking this so you just want to eat the hell out of it. 🙂 it was really good with my thanksgiving turkey.