Blog

August 19, 2021 Meal Plans

Paleo Meal Plan Week 22

This is this weeks paleo meal plan. I have received a lot of great feedback so I am going to continue to create them. All of this weeks recipes are paleo and gluten free friendly. If they are AIP and keto friendly it will say so in the description. Feel free to use previous week’s meal plans that can be found here. If you would like to get the complete shopping list be sure to sign up for my newsletter below and I will send you your grocery list weekly. All you have to do is shop!

How The Paleo Meal Plan Works:

If meal prepping your food in advance is your thing, I highly suggest getting meal prep containers or containers like these so your meals are ready to eat.
Included in this post are 8 meals, 7 dinners and 1 breakfast. When making the meals for dinner I suggest making an extra portion so you can eat it for lunch. Keep in mind these are an inspiration, so feel free to swap things out. Each recipe contains the meal only, feel free to add a side. We love roasting veggies to go with our meals. If you would like the full complete shopping list that goes with my meal plan, be sure to subscribe to my email list. If you have questions or need assistance, please comment below. If you make one of my recipes I would so grateful if you left a comment and a star rating review on the recipe in my blog or took a picture and tagged me in it on Instagram @alliannaskitchen
I hope this is helpful as you begin to plan out your week. -Allianna

For Breakfast:

Spinach Mushroom Frittata

This quick and easy spinach mushroom frittata is perfect for all of your breakfast needs. We like to make it for our weekly meal prep as well as all of our family breakfasts. It only requires 10 minutes of prep time. You can have breakfast on the table within 30 minutes!

For Lunch & Dinner:

Paleo Mexican Lasagna with Chicken

Looking for an easy weeknight dinner that’s full of flavor and only takes minutes to prep? This paleo Mexican chicken lasagna is dairy free, gluten free, and always a crowd pleaser! You can even add all your favorite toppings like guacamole, cilantro, and more. With this lasagna only taking 15 minutes to prep and 4 ingredients total, it’s a delicious and healthy option that’s perfect for even the busiest weeknights.

Gluten Free Shrimp Scampi

This gluten free shrimp scampi is everything shrimp scampi should be: simple, garlic-y, buttery, zesty, and full of flavor. In this recipe, I include multiple pasta options which makes it paleo, keto, AIP, and Whole30 friendly. This crowd pleasing recipe is quick, easy and clean. It be on the dinner table within 15 minutes.

Paleo Pork Tenderloin with Sweet Chimichurri Sauce

This paleo pork tenderloin makes for a great family meal. The crispy pork tenderloin combined with the creamy sweet potato mash, sweet red pepper chimichurri and asparagus is to die for. This Whole30 pork tenderloin meal is the perfect family meal that does not break the bank.

Keto Crab Cakes with Garlic Aioli

These keto crab cakes made with old bay seasoning and buffalo sauce have a nice kick. The creamy garlic aioli combined with the old bay is oh so delicious. This recipe makes for a great summer dinner or appetizer.

Gluten Free Fried Shrimp

We all love those healthy recipes that you would never know are healthy, that is how I feel about this gluten free fried shrimp recipe. This recipe reminds me of my youth! The gluten free breading is crispy yet full of flavor. This recipe is naturally gluten free, paleo, Whole30 and AIP friendly.

Paleo Chicken Parmesan

This healthy chicken parmesan recipe has a Whole30 twist! This paleo chicken parmesan recipe is crispy, filling, easy and quick! With this recipe you can have dinner on the table in less than 30 minutes.

Crispy Garlic AIP Chicken Thighs

These crispy garlic AIP chicken thighs are the perfect dinner that both you and your family will love to eat. The arrowroot powder acts as the breading and makes these chicken thighs oh so delicious. This recipe is naturally Whole30 and Paleo friendly. This crowd pleasing dish takes less than 10 minutes to prepare which makes it an easy to go for all of your weekly dinner needs.

August 16, 2021 Allergy Friendly

Easy Braided Pork Tenderloin

This Braided Pork Tenderloin dish is the perfect recipe to elevate any meal. This showstopper not only looks pretty, but it tastes amazing too! This recipe only takes 15 minutes to prepare and goes great with just about anything. The juicy pork tenderloin combined with my super easy marinate makes this recipe a no brainer for just about any occasion.

Braided pork on a baking sheet marinated with spices and oil.

[feast_advanced_jump_to]

This recipe was inspired by our honeymoon back in 2021! We had pork tenderloin on the trip with Sweet Potatoes and the best Red Chimichurri Sauce. Ever since that trip I knew I had to bring this recipe to the blog.

Why I Love This Recipe

This recipe only takes 15 minutes to prepare! No more running around when right before hosting, instead you can prepare this recipe beforehand and pop it in the oven prior to eating.
This recipe pairs well with just about anything from my Pesto Orzo Salad, Gluten Free Pasta Salad, Crockpot Gluten Free Mac and Cheese, and my Ninja Air Fryer Potato Wedges.
You can make this recipe as is, or smoother it in BBQ sauce on top!
This recipe is naturally dairy free, gluten free, soy free, paleo, celiac friendly and nut free.

Recipe Ingredients

Braided pork tenderloin ingredients in small glass bows.

Pork tenderloin-Make sure you buy one that is not marinated. I found it that marinating it with your own marinate makes it so much juicer and taste so much better.
Bone broth-This keeps the pork nice and moist.
Fat-Melted butter, ghee or avocado oil. This will get the seasoning to stick.
Spices-My go to for this recipe are oregano, garlic powder, onion powder, sea salt, paprika and pepper.

See the recipe card below for a full list of ingredients and measurements.

Recipe Substitutions and Variations

BBQ sauce-You can marinate it in BBQ sauce and bake it off in that if you love the BBQ flavor.

This recipe has not been tested with other substitutions or variations. If you replace or add any ingredients, please let us know how it turned out in the comments below!

Recipe Instructions

Raw pork tenderloin in a bowl with seasoned herbs on top. — **Step #1:** Preheat the oven to 400 degrees F. Marinate the tenderloin with the spices and cooking fat.

Raw pork tenderloins cut into 3's on a baking sheet with herbs. — **Step #2**: Cut each tenderloin into thirds EXCEPT for the top, you will want the top to remain together so it is easy to grab and braid.

Braided pork tenderloin on a sheet pan. — **Step #3**: Now, braid the tenderloin on a baking sheet.

Bone broth poured on a baking sheet with beef tenderloin and herbs. — **Step #4:** Add to a baking sheet with bone broth and bake for approximately 25 minutes or until the pork reaches an internal temperature of 145 degrees. The length of the pork loin and the thickness of it will dictate how long it needs to cook. The best way to know if this dish is done is by checking the internal temperature of the meat with a meat thermometer. You can place a toothpick at the end to hold it together.

Recipe Tips And Tricks

Tip #1: Always use a meat thermometer! It is the best way to ensure your meat is cooked properly all the way throughout.
Tip #2: If you want to prepare this recipe before hand, you can marinate the pork overnight. You can even braid it in a foil disposable pan or a casserole dish and keep it in your fridge until you are ready to bake it off. This is a great option if you are hosting!

Recipe FAQs

What pairs well with this recipe?

This recipe pairs well with just about anything but my favorites are my Gluten Free Mashed Potatoes and my Pesto Orzo Salad.

What is the best way to know the pork is cooked all throughout?

The best way to know if pork is cooked all throughout is by sticking in a meat thermometer in the middle and fattest park.

Braided pork tenderloin on a plate with herbs on top.

Other Easy Dinner Recipes You Will Love

Are you interested in getting a list of my healthy go to alternatives?

Download your FREE guide below.

Download the FREE guide here

August 14, 2021 Anxiety

What Is Functional Medicine?

I am honored to have this post sponsored by one of my favorite lifestyle brands, Parsley Health.

By the time I went off to college, I found myself prescribed a laundry list of medications to help “treat” IBS, chronic fatigue, migraines, anxiety, PCOS, ADD, asthma, allergies, acid reflux, and insomnia. Every time I went to the doctor looking for answers, I left with another prescription to fill. I finally had enough. I knew I could no longer go on like this—something needed to change.

I was in my early twenties and taking over a dozen medications daily. I was sick and tired of being sick and tired. I told this to my doctor countless times and their response was always, “We can try another drug.” During this time, I was working for a lady who was into holistic health. I couldn’t help but notice how much energy she always had; I knew I wanted it for myself, too!

She suggested I see a holistic doctor, and that is how I got into functional medicine.

What is functional Medicine?

Functional medicine is a mix of Western and Eastern medicine. The goal of functional Medicine is to get to the root health problem, rather than just treat the symptoms, which means the goal is for you to heal so you no longer need the doctor!

How functional medicine helped me

Who else can relate with going to a doctor’s appointment, feeling rushed through the appointment, and then leaving feeling like they got nowhere?
Over a span of six years, I was able to get off of 13 different medications that my doctors told me I could not live without by getting to the root problem of my health issues. I have more energy now at the age of 26 than I did in my childhood and teenage years. For the first time in my life, I felt heard at doctor’s appointments and felt like they took the time to listen to me.

Who is functional medicine for?

Functional medicine is for those that are ready to get to the root cause of the condition and make lifestyle changes to better their health.

Who should I see?

Parsley Health is a functional medicine practice that is available nationwide through our online tele-health portal and offices located in Los Angeles and NYC. They offer a customized approach to health care that helps people like you to get to the root of your symptoms. If you sign up for one of their programs today and use the code ALLIANNA200, you can save $200.

Why Parsley?

I Love Parsley Health. I love that I can see them from the comfort of my own home. Unlike most doctors, they customized a health plan for me based on my unique symptoms, health history, and lab results. I felt heard and seen at my appointments, and felt like we had ample time to review everything. My doctor spent a whole hour with me, which is unheard of in most places! From there, I met with a health coach and we came up with a plan together on how to reach my goals. I love that the goal was to get to the root cause of my symptoms rather than just treat them with prescriptions, which was an issue with most doctors in the past.

Functional medicine can be expensive, but Parsley Health makes it affordable with their membership options. Use the code ALLIANNA200 to get $200 off your Parsley Health membership!

If you enjoyed this blog post, check out my other lifestyle blog posts HERE.

August 14, 2021 Dairy free

Paleo Pumpkin Cheesecake Jars (Dairy & Gluten Free)

These Paleo Pumpkin Cheesecake Jars are delightful! The creamy cashew cream combined with the date and nut based crust is delicious. These jars only require 20 minutes of hands on time and are something the whole family can enjoy.

paleo pumpkin cheesecake in a jar with cinnamon

These cheesecake jars are great for when you host parties, especially baby or wedding showers! They are so cute.

If you enjoy this recipe, you will also enjoy my Dairy Free Pumpkin Spice Smoothie, Gluten Free Pumpkin Cake, and Gluten Free Pumpkin Bread as well.

Paleo pumpkin cheesecake ingredients:

For the crust:

Cashews-This recipe is nut based. Cashews can make a delicious cream in vegan and paleo baking in cooking. The key to making paleo creams is soaking the nuts. A portion of the nuts in this recipe are soaked to make the cream. I like to soak my nuts for 4 hours minimum.
Dates-Aka “paleo candy” Dates allow the cashew crust to stick together.

paleo pumpkin cheesecake ingredients in small bowls

For the filling:

Cashews-This portion of the cashews you will soak. Soaking the cashews allows them to get softer which turns it into more of a creamy consistency. You can either sit them out on the counter in a bowl of water for 4 hours or pour boiling water over them in a pan for 30 minutes.
Maple syrup-To sweeten the filling. You can also use honey if you are not vegan.
Nut milk-To help break up the cashews. I like coconut or almond milk.
Coconut oil-To make things nice and smooth.
Canned pumpkin-Be sure it is plain pumpkin and not pumpkin pie filling!
OPTIONAL- Coconut whipped cream.

How to make:

For the crust:

Place the dates and the cashews in the blender for 30 seconds or so. You may have to push down the sides to make sure everything is mixed in.

For the filling:

Once you soak the cashews (either 4 hours in a bowl on the counter or 30 minutes in a boiling pot of water) drain the cashews and add all ingredients to the blender.
Next, blend for 3-4 minutes. The timing will depend on the intensity of your blender. If the filling looks or tastes grainy keep on mixing it! It will smooth out.
Now, take your small mason jars or cups and add the crust to the bottom of the jar/ cup about 2 tbsp, then fill the remaining with the cashew filling.

paleo pumpkin cheesecake filling in jars

How long do these paleo cheesecake jars last?

They last up to a week in the fridge. Be sure they are covered.

What kind of containers do you use?

I love these ones!

If you like this recipe, you will LOVE:

August 14, 2021 Allergy Friendly

Paleo Chicken Parmesan (Whole30, AIP option)

This healthy Paleo Chicken Parmesan recipe has a Whole30 twist! This paleo chicken parmesan recipe is crispy, filling, easy and quick! With this recipe you can have dinner on the table in less than 30 minutes.

If you love this recipe, you will also love my Gluten Free Ravioli, Keto Chicken Tenders, and Gluten Free Fried Chicken Recipes.

Whole30 chicken parmesan ingredients:

For the chicken-

Chicken breasts-I get my monthly shipment of all of my favorite meats and seafood from Butcher Box. Every month they send me a variety of the highest quality proteins. I love it because all I have to do is defrost!
Cassava flour-Cassava flour is widely used in the autoimmune protocol but I actually prefer it over almond flour in paleo baking. I feel it gets a lot crispier and isn’t as heavy. This is my go to flour for this recipe. I do not suggest substituting it with another flour as it does not have a 1:1 substitution ratio with other flours.
Coconut milk-I like the canned coconut milk from Trader Joe’s because there are not any funny ingredients! It is clean. You can use almond milk if you tolerate almonds and are not doing AIP.
Red sauce-I love Rao’s red sauce. It simply tastes the best! If you are doing AIP, you can substitute this with a no tomato red sauce.
Garlic and sea salt-To flavor the crispy cassava breeding!
Ghee-My go to fat for pan searing the chicken. You can use avocado oil if you choose.

For the cashew cheese-

If you are doing AIP, skip this and you can substitute the cashew cheese with nutritional yeast.

Cashews-I like to get a giant container from Costco.
Olive oil-My go to fat of choice. You can use avocado oil.
Garlic-Tons of garlic to give it so much flavor.
Lemon juice-For flavor.
Water-To help form the cashews into a cream.
Sea salt-To taste.

For the spaghetti-

I am OBSESSED with this Jovial. It is paleo, Whole30 and autoimmune protocol friendly. I like to buy it from Thrive, if you use my link here you will save $25 in your first order.

How to make:

First, preheat the oven to 350.
Follow the instructions on the box of pasta and cook the pasta.
Add the cassava flour, salt, and garlic powder to a bowl and mix.
Place the coconut milk in a bowl and the cassava flour in a separate bowl.
Add the ghee to a non-stick pan on medium heat, allow the pan to get really hot.
While the pan is heating up, dip the chicken breasts into the coconut milk with one hand and with the other hand dip them into the cassava flour mixture. Place the breasts on a place.
Then, re-dip them in the cassava flour mixture.
Once the pan is really hot, and the ghee is melted, add the chicken breasts to the pan and do NOT move for 4 minutes. Then, with tongs, flip the chicken breasts very carefully to ensure the breading doesn’t stick. If the pan looks dry, add more ghee. Cook for an additional 4 more minutes.
While the chicken is cooking, pour half of the red sauce in the bottom of a baking pan. Once the chicken is done searing add the chicken breasts to the pan and drizzle more red sauce on top.
Place the chicken in the oven for 10 minutes.
While the chicken is cooking, place the cashew cheese ingredients in a blender and blend on high speed for 2 or so minutes or until it is a nacho cheese like consistency.
Once the chicken reaches 165 degrees, remove from the oven. Plate the paleo chicken parmesan with fresh basil, optional additional red sauce and the cashew cheese.

Can I use the same pan I cook the chicken with in the oven?

Absolutely! As long as your pans are oven safe.

How long does this last in the fridge?

I suggest eating this within 5 days and keeping noodles separate prior to serving.

What is the autoimmune protocol (AIP) version?

All you need to do is replace the red sauce with no tomato sauce.

What kind of blender do you use to make dairy free cheese?

I use this one! I have had it for years and love it.

What should I serve with paleo chicken parmesan?

If you like this recipe, you will LOVE:

If you enjoyed this recipe it would mean the world to me if you rated it and left a comment below. It helps others find it on google.

August 11, 2021 Allergy Friendly

Blueberry Banana Baked Oatmeal (Gluten Free)

This Blueberry Banana Baked Oatmeal has become a staple for my personal meal prep clients. It is sweet, filling, kid friendly, and super simple to make. The fresh blueberries combined with ripe bananas are so delicious. This recipe only requires 5 minutes of hands on time which means it is super easy to make!

If you enjoy these baked oat bars, you will also enjoy my Pumpkin Baked Oatmeal as well.

Blueberry banana baked oatmeal ingredients:

Sprouted gluten free oats-Sprouted oats undergo a germination process that activates fiber which makes them easier to digest for people like me. I got a large bag from Costco.
Banana-Make sure it is ripe! The riper it is, the sweeter it will be. Slice your banana up.
Blueberries-I have only used fresh for this recipe. Frozen blueberries contain more water and may make the blueberry baked oatmeal watery.
Raw honey-As the sweetener. You can swap this for pure maple syrup.
Coconut milk-You can also use almond milk.
Cinnamon-To give a nice kick!
Baking powder-To help the oats rise.
Egg-To bind everything together.

blueberry banana oatmeal bake ingredients in small bowls

How to make:

First, preheat the oven to 350.
Next, spray a 15 by 9 pan with avocado oil or cooking oil of choice.
Now, place all ingredients in a bowl and mix thoroughly making sure everything is mixed throughout.
Lay out the oat mixture evenly in the baking dish.
Place in the oven and bake for 35 minutes.
Allow the blueberry oatmeal to cool prior to cutting.

How should I serve this?

I love eating this oatmeal bake nice and warm with fresh berries or banana on top! To reheat, you can place it in the microwave for 20 seconds or in the oven at 350 for 5-10 minutes.

close up of blueberry baked oats in a pan

Are oats paleo?

Technically no. Technically grains are avoided on the paleo protocol, however some people find that once their gut heals they can tolerate them. I can tolerate them in small amounts and really enjoy eating them so I do eat them as a treat. It took me years to get to this point though, I was strictly grain free for 4 years prior.

What kind of pan do you use?

I love this one here!

If you like this recipe, you will LOVE:

If you enjoyed this recipe it would mean the world to me if you rated it and left a comment below. It helps others find it on google.

August 11, 2021 Allergy Friendly

Strawberry Peach Smoothie Without Yogurt

This Strawberry Peach Smoothie is nice and sweet. It is the perfect summer treat. This drink is naturally dairy free, paleo & Whole30 friendly. This recipe is a great way to cool off on a hot day or when you want something sweet but refreshing. You will feel like you are drinking a sweet desert instead of a drink that is filled with protein and nutrients!

Far away shot of a strawberry smoothie with bananas.

This smoothie is great to drink as is. If you want versatility, you could make it into a smoothie bowl and add a variety of toppings such as fresh fruit, seeds, gluten free granola, coconut flakes, or any other topping of choice!

This dish would be a great option to prepare in bulk in freeze in smoothie blocks so you just have to thaw it or you could create smoothie bags for your freezer with all of the ingredients pre-measured so you would just need to place it in the blender and add your liquid. If you like this recipe, you will love the other smoothie recipes on my blog like my Mango and Pineapple Smoothie.

[feast_advanced_jump_to]

Why You’ll Love This Recipe

It is so simple! You just dump your ingredients into your blender, blend until smooth, and enjoy!
Kids will love this recipe. It is a great way to get a picky eater to have even more nutrients into their diet.
This recipe is naturally gluten free, dairy free, paleo, soy free, and Whole30 friendly.
Turning this recipe into a smoothie bowl similar to my Strawberry Banana Smoothie Bowl recipe would be a great variation.
You can enjoy this recipe year round by using not only fresh fruit, but frozen as well!
This would be a great snack for in the car for both adults and kids!

Ingredients

Strawberries-You can use fresh or frozen. If you like your smoothies thicker and cold, I would use frozen! If you are using fresh, be sure to remove the stems.
Peach-The best part in my opinion. I keep the skin on and just thoroughly wash it. Be sure to slice it down the middle and remove the pit. You can use frozen peaches, in fact I like to use
Coconut milk-I like the canned milk from trader joe’s. It is naturally free of any preservatives and funny ingredients.
Collagen peptides-This is my go to alternative for protein powder. Collagen can help the skin, hair, joints and muscles. It is a great source of protein.
Banana-This makes your smoothie nice and sweet! The more ripe your banana the more sweet of a flavor it will give.

OPTIONAL ADD IN’S:

Greens-If you were to add in greens to this smoothie I suggest adding in spinach.

See the recipe card below for a full list of ingredients and measurements.

Substitutions and Variations

You can add greens such as spinach or kale to this recipe for additional nutrients.
You could also add chia or flax seeds as well for additional nutrition.
If you do not like coconut milk, you can swap it out for a different dairy free milk such as unsweetened almond milk.

This recipe has not been tested with other substitutions or variations. If you replace or add any ingredients, please let us know how it turned out in the comments below!

Step by Step Instructions

Strawberry peach smoothie ingredients in a blender base. — First, place all of the ingredients into the blender. Then, blend until smooth.

Equipment Needed

Blender – I love my blender! I have had it for years and it is still in great shape.

Expert Tips

Tip # 1: You can bulk make this recipe ahead of time and freeze in silicone square molds in the freezer. Then all you will have to do is place the smoothie cubes into your cup and allow to thaw.
Tip # 2: You could pre-measure your fruit ahead of time and have them in single recipe freezer storage bags. That way when you are ready, you can grab, dumb into the blender, and add your collagen peptides and coconut milk.
Tip # 3: Once your smoothie mixture is fully blended, scrape down the sides of the blender and mix again to ensure your smoothie is fully combined.
Tip # 4: If you use frozen berries, your smoothie will have a thicker consistency than fresh. If you like a thinner smoothie, you will want to thaw the berries before blending.

Recipe FAQ

What kind of blender do you use?

I use a Ninja! I have had it for years and love it. It cleans and washes well. I always hand wash it though. I do not trust the heat in the dishwasher with the plastic container.

Can I meal prep smoothies?

For sure! I batch make my husband smoothies every week for work. I always make them on a Sunday and he drinks them until Friday.

Do I have to use coconut milk?

No! You can swap out the coconut milk for your dairy free liquid of choice. I typically use almond milk or coconut milk. You will just want to make sure either choice is unsweetened and no additional flavoring.

Can I use any brand of coconut milk?

Yes! I always recommend using unflavored and unsweetened though. Check the ingredients list as well to make sure there are not any additional additives.

Strawberry peach smoothie in a glass with a strawberry on top.

Storage Instructions

I suggest keeping your smoothies in an airtight container in the fridge for up to 5 days.
You could also bulk make this smoothie and freeze in cubes. These cubes can be stored in the freezer for up to one month.

Other Smoothie Recipes You Will Love

Are you interested in getting a list of my healthy go to alternatives?

download your FREE guide below

download your free guide

Strawberry Peach Smoothie

Course Breakfast, Snack

Cuisine American

Prep Time 5

Total Time 5

Servings servings

Author Allianna Moximchalk

370kcal

Cost $2

Print Recipe Pin Recipe

Equipment

▢
blender

Ingredients

▢ 1 whole peach sliced and pitted
▢ 1 cup strawberries stem removed
▢ 1 cup coconut milk or regular milk if you tolerate that
▢ 2 scoops collagen peptides or protein powder if you tolerate that
▢ 1 whole banana peeled

Optional:

▢ 1 cup spinach

Instructions

Place all ingredients in the blender and blend until smooth!

Notes

Storage: This recipe can be stored in an air tight container in the refrigerator for up to 5 days.

Nutrition: The nutrition for this recipe is an estimate and the calorie count is not guaranteed. It is based on two servings.

Servings: This recipe should yield 2 servings.

Delicious dairy free smoothie.

Tried this recipe?Tag me on instagram @alliannaskitchen!

August 11, 2021 Gluten free

Paleo Meal Plan Week 21

How The Paleo Meal Plan Works:

If meal prepping your food in advance is your thing, I highly suggest getting meal prep containers or containers like these so your meals are ready to eat.
Included in this post are 8 meals, 7 dinners and 1 breakfast. When making the meals for dinner I suggest making an extra portion so you can eat it for lunch. Keep in mind these are an inspiration, so feel free to swap things out. Each recipe contains the meal only, feel free to add a side. We love roasting veggies to go with our meals. If you would like the full complete shopping list that goes with my meal plan, be sure to subscribe to my email list. If you have questions or need assistance, please comment below. If you make one of my recipes I would so grateful if you left a comment and a star rating review on the recipe in my blog or took a picture and tagged me in it on Instagram @alliannaskitchen
I hope this is helpful as you begin to plan out your week. -Allianna

For Breakfast:

AIP Breakfast Muffins with Bacon & Apples

For Lunch & Dinner:

Honey Sriracha Salmon

This sriracha honey salmon is oh so delicious and the most perfect weeknight meal. This dish is something the whole family can enjoy. The combination of honey and sriracha is quite the winning combo. When you make this recipe you can have dinner on the table in less than 30 minutes!

Pan Seared Sea Bass With Tropical Pico De Gallo

This pan seared sea bass with ghee and pineapple pico de gallo melts in your mouth. The pan seared cooking method makes nice crispy edges with an inside that melts. This recipe only takes minutes to make meaning you can have dinner on the table within 15 minutes!

Paleo Chicken Piccata

This whole30/ paleo chicken piccata recipe adds a modern twist to the traditional Italian chicken piccata recipe. The creamy lemon caper sauce compliments the golden chicken breasts oh so nicely. With chicken piccata being a crowd pleaser, this recipe is perfect for all of your hosting and family dinner needs.

Buffalo Shrimp Tacos

These buffalo shrimp tacos make for the most perfect summer dinner! The crispy homemade cassava tortillas combined with the creamy coleslaw and homemade ranch dressing makes these tacos oh so delicious.

Honey Lemon Garlic Chicken Drumsticks

These honey lemon garlic chicken drumsticks scream summer! They go great with just about anything. The dijon mustard combined with the raw honey, garlic and tangy lemon makes for the BEST combination. With this recipe, you can have dinner on the table in 30 minutes.

Whole30 Pork Tenderloin with Herb Crust

This Whole30 pork tenderloin with herb crust is a staple in my house. It is crispy on the outside, juicy on the inside and full of flavor. This is something the whole family can eat and it takes less than 15 minutes to make. We like to make this recipe in bulk for get togethers because it is so easy!

Crispy Honey Mustard Chicken Wings

These quick, easy and restaurant styled copycat crispy honey mustard chicken wings are to die for. The honey mustard combined with the fresh green onions is oh so delicious. With this recipe only requiring 5 minutes of hands on time, it is the most perfect date night snack and quick dinner option.

August 10, 2021 Featured Home

How To Find Your Passion

I believe there are multiple pillars that impact your health. One of those pillars is passion and purpose. I loved working growing up and had so many different jobs because of it: lifeguard, babysitter, worked at a tanning salon, worked at a children’s clothing store, was the neighborhood wrapper around Christmas time and in college I had a furniture business where I bought old furniture and flipped it for profit. I loved trying new things.

How To Find Your Passion:

When I went off to college I found myself trying to fit in boxes of what I thought I should do and thought I should enjoy. I had no idea what I liked so I decided to do what my mom did and I went to nursing school. I failed out of that within the first few weeks simply because I hated it! After that I went to two other schools and somehow managed to fail out of them too. In between all of that I was living with my grandma and noticed signs up all over her neighborhood about joining the local fire department. Some crazy voice inside of me told me to try it. I decided I was going to start listening to my gut and what I wanted to do rather than try and fit into these boxes that sometimes society puts us in. I ended up going through the fire academy. While I figured out I did not like firefighting itself, I realized I loved working with my hands, loved helping people and loved being in a fast paced environment. The next year I wound up at Pitt and got my bachelors in emergency medicine. By everyone’s surprise I did well at Pitt and I attribute that to finding something that I actually enjoyed and it allowed me to utilize my gifts. The program I was in required very little class time. We learned while working as a paramedic on the ambulance. I was on my feet and using my hands. I loved it.
After graduation I worked as a medic and loved it, but then the lifestyle that comes with working as a paramedic was catching up to me. The 24 hour shifts, little sleep and crazy work schedule became too much for my body. I was no longer able to work the night shift and eventually let go from my job because of it. After that I felt a bit lost but I knew that during the next year I wanted to take time to really take care of and heal my body. I started working part time for Valerie Donaldson, MD and during that time I dove deep in figuring out how to cook for myself in a way that made me feel good. As I brought my lunches into the office, patients started asking me about what I was eating. One patient asked me to cook for her for a week when she had surgery. From there my business kept growing and growing by word of mouth. Before I knew it I quit my job and started Allianna’s Kitchen full time.
Never in a million years did I think I would want to work as a chef, but as I healed my body I realized my mission was to help others do the same. My passion is what lights a fire in my stomach, it is the thing I could talk about all day long, it is the thing that I do not go an hour without thinking about. I cry when I think about all of the people out there that are struggling with an undiagnosed autoimmune disease like I once was and still do not know that they do not have to struggle the rest of their life. In so many ways finding my purpose helped heal me. Having something that inspires you that is bigger than yourself is powerful. My job working as a chef in a lot of ways was like working as a paramedic. You have to be creative, you are on your feet and you work with your hands and you are helping people. I think the biggest take away from this is that in order to find your passion you have to be willing to try a lot of different things and accept that you may not like most of the things you try and that is ok. I truly believe we all have a purpose that is greater than ourselves but it is up to us to figure it out.

If you like this blog post, check out these posts:

August 5, 2021 Featured Home

Paleo Meal Plan Week 20

This is the paleo week 19 meal plan. I have received a lot of great feedback so I am going to continue to create them. All of this weeks recipes are paleo and gluten free friendly. If they are AIP and keto friendly it will say so in the description. Feel free to use previous week’s meal plans that can be found here. If you would like to get the complete shopping list be sure to sign up for my newsletter below and I will send you your grocery list weekly. All you have to do is shop!

How The Paleo Meal Plan Works:

If meal prepping your food in advance is your thing, I highly suggest getting meal prep containers or containers like these so your meals are ready to eat.
Included in this post are 8 meals, 7 dinners and 1 breakfast. When making the meals for dinner I suggest making an extra portion so you can eat it for lunch. Keep in mind these are an inspiration, so feel free to swap things out. Each recipe contains the meal only, feel free to add a side. We love roasting veggies to go with our meals. If you would like the full complete shopping list that goes with my meal plan, be sure to subscribe to my email list. If you have questions or need assistance, please comment below. If you make one of my recipes I would so grateful if you left a comment and a star rating review on the recipe in my blog or took a picture and tagged me in it on Instagram @alliannaskitchen
I hope this is helpful as you begin to plan out your week. -Allianna

For Breakfast:

Spinach Mushroom Frittata

This quick and easy spinach mushroom frittata is perfect for all of your breakfast needs. We like to make it for our weekly meal prep as well as all of our family breakfasts. It only requires 10 minutes of prep time. You can have breakfast on the table within 30 minutes!

For Lunch & Dinner:

Crispy Bacon Chicken Ranch Wrap

These paleo whole30 crispy bacon chicken ranch wraps are to die for to say the least. They are light and full of flavor. After nearly a decade of going without one of my childhood favorite meals I decided to recreate a healthy paleo, AIP, and whole30 version. The cassava wraps are naturally AIP friendly and go great with just about anything. The homemade ranch dressing is everything ranch dressing should be: fresh, “buttermilk” and full of flavor. This recipe includes both an AIP and Whole30 ranch option, both are delicious! The arrowroot powder is what acts as the breading for these crispy chicken tenders.

Thai Shrimp Soup

This Thai shrimp soup makes for the most perfect comfort meal. This soup is naturally dairy free and creamy from the coconut cream yet it has a nice kick from the red pepper flakes. This soup is naturally keto, paleo, and Whole30 friendly and it can be made autoimmune protocol friendly.

Crispy Chicken Tenders

This crispy AIP paleo, keto, and whole30 compliant air fried chicken is exactly what you need for meal prep, These AIP chicken tenders are super crispy, have minimal ingredients and only takes 5 minutes of hands on time. These crispy chicken tenders are the perfect addition to any meal. We love to add it to our favorite salads and veggie loaded bowls.

Chicken Meatballs and Coconut Curry Sauce

Shredded Lemon Dill Salmon Salad

This shredded lemon dill salmon salad is one of my most requested items from my weekly private chef clients. The combination of the lemon and dill with the crunchy almonds and onions is oh so delicious. This recipe only requires 10 minutes of hands on time and makes for the most perfect light lunch or dinner. This shredded salmon salad is naturally Whole30, paleo, and keto friendly. It can be made AIP friendly without the almonds.

Pepperoni Pizza Chicken

This paleo and whole30 pizza chicken has become a staple in my meal rotation for my personal chef clients. The almond cream combined with the turkey pepperoni makes this dish oh so delicious. This recipe includes two different options for the almond cream. The first being the store bought easy option and the second including how to make your own. This recipe isn’t just for adults, it is super kid friendly too! With the prep time only taking 15 minutes, it is the perfect weeknight dinner option.

Paleo Sheet Pan Shrimp Tacos

These paleo sheet pan shrimp tacos are exactly what you need on the nights where you do not have much time to cook and want to make something the whole family can eat! This recipe is super simple and only requires 10 minutes of hands on time.

August 4, 2021 Autoimmune Protocol

Gluten Free Chicken Piccata

This Gluten Free Chicken Piccata is not only a staple in my home, but also a staple in my meal prep business! This gluten free alternative to a traditional meal will have everyone coming back for seconds. The delicious lemon caper sauce paired with the golden brown breaded chicken is oh so delicious. This recipe takes less than 30 minutes to make and pairs well with just about anything! Plus, all you need is one pan. No need to worry about doing dishes all night with this recipe which makes it the perfect recipe for your weeknight dinners.

Chicken piccata with lemons on it and a side of asparagus.

[feast_advanced_jump_to]

My gluten-free chicken piccata recipe was inspired by my wedding! We had this exact dish on my wedding day. We gave the caterer the recipe and he made it exactly how I make it. Everything we ate on my wedding day was from recipes on my blog. Since then it has become a crowd favorite. If you love a good chicken recipe like I do, check out the other gluten free favorite chicken dishes on my blog like my Fried Gluten Free Chicken, Keto Air Fryer Chicken Tenders, and my Sheet Pan Cashew Chicken.

Why I Love This Recipe

You can easy make this easy meal dairy free, soy free, nut free, egg free, wine free, paleo and Whole30 friendly. This recipe is naturally gluten free which makes it celiac disease friendly. This recipe can also be made keto friendly/ lower carb if you use almond flour.
If you want to make dairy-free chicken piccata and are sensitive to cow proteins like I am, I like to make this recipe with my Homemade Ghee. See the recipe substitutions for the dairy free version.
This Lemon Chicken Piccata recipe can be meal prepped at the beginning of the week so you can enjoy it all week long.
You can also use this recipe with other proteins like cod and salmon.

Recipe Ingredients

Chicken piccata ingredients laid out in small glass bowls.

Chicken breasts– You can hit yours with a meat tenderizer to get them thin or you can butterfly them. While you can keep the breast whole, I personally think the tender chicken from butterflying it or using the tenderizer makes it even more delicious. If you use my link for Butcher Box, you can save on your first box of pasture raised chicken. Make sure you use boneless skinless chicken breasts!
Cassava flour-This is my go to gluten-free flour. I have found that it is the closest to gluten since it creates a stretchy like taste and texture. I like the brand Otto’s. I get mine from Thrive Market where you can find a ton of gluten free groceries at a fraction of the price.
Coconut cream-This is used to dip the chicken in.
Arrowroot starch-This is used to thicken the piccata sauce.
Chicken stock-You can certainly buy store bought or make your own using my Homemade Bone Broth Recipe. Any kind of chicken broth or bone broth will work.
Butter-This is what you will cook the chicken in.
Minced garlic, sea salt, lemon, red onions & briny capers- This is what makes the best lemon butter sauce, chicken piccata, do not skip this!
Lemon slices-To garnish.

See the recipe card below for a full list of ingredients and measurements.

Recipe Substitutions and Variations

Coconut cream-You can also use milk, almond milk or oat milk. I am dairy free which is why i like to use coconut cream!
Gluten free pasta-Sometimes when we have this recipe for meal prep we serve it with pasta. My favorite gluten-free pasta is made by Jovial.
Butter-You can also use ghee, dairy free butter, or avocado oil. Any kind of hot oil will work!
Cassava flour-While this is my go-to gluten free flour, any kind of gluten free flours or all purpose flour will work like chickpea flour, tapioca starch or even white rice flour. I will say that if you are wanting to use coconut flour, I would make a flour mixture instead with part almond flour. The coconut flour alone won’t work as well. The almond flour would make this recipe low carb and keto too!
Parmesan cheese-While this totally is not necessary, you can top your chicken off with some cheese.

This recipe has not been tested with other substitutions or variations. If you replace or add any ingredients, please let us know how it turned out in the comments below!

Recipe Instructions

Chicken dredged in cassava flour in a glass bowl. — **Step #1:** On a cutting board, dice up the onion and mince the garlic. Place the cassava flour in a shallow bowl and mix the salt. Now, either butterfly the chicken or use a meat tenderizer to get it nice and thin. The chicken should be about 1/4 inch thick.

Pan seared chicken piccata on a skillet. — **Step #2:** Next, add the cooking fat to the pan on medium-high heat in a large sauté pan. Now, dip the chicken in the milk and then dip it in the flour mixture. Add the chicken to the hot pan and cook for 4 minutes on each side until the chicken reaches 165 degrees F. Repeat these steps until all chicken is cooked.

Lemon butter sauce in a pan with capers, onions and chicken. — **Step #3:** Once the chicken is cooked, scrap the bottom of the pan with browned bits of the chicken breading. Add in the remaining cooking fat and sautee the onions and garlic for 5 minutes. Next, add in the capers, lemon juice, and bone broth. Bring to a boil. Then, add the arrowroot with the water to create an arrowroot slurry. This will make the sauce thicker. Add to the pan and mix. Now, add the chicken to the pan and simmer for 5 minutes.

Recipe Tips and Tricks

Tip #1: If you have a ton of food allergies, you can use Pork Panko as the breading in this recipe.
Tip #2: To ensure you do not get over cooked chicken, be sure to use the meat tenderizer evenly or cut each piece evenly so that it cooks evenly.

Recipe FAQ

What if all the chicken does not fit on the pan?

That is ok! You can make this meal in as many batches as you would like. Just be sure that you adjust the cooking fat accordingly. You will need a fat for every batch to prevent the chicken from sticking. Stick to 1 tablespoon for each batch.

What pairs well with gluten-free chicken piccata?

Honestly, anything pairs well with this dish however these are a few of my favorites: Gluten Free Mashed Potatoes Recipe, Roasted Cauliflower and Carrots, Air Fryer Green Beans, Easy Blanched Broccoli Recipe, or my Lemon Garlic Asparagus Recipe.

How do I know if the chicken is done?

Always use a meat thermometer to test the internal temperature! The temperature for chicken should reach 165 degrees F.

Lemon chicken on a pan with lemon and capers on top.

Other Gluten Free Chicken Recipes You Will Love

Are you interested in getting a list of my healthy go to alternatives?

Download your free guide below.

get the guide

July 30, 2021 Blog

Managing PCOS With Diet & Lifestyle

This blog post is not medical advice. I am simply sharing what has worked for me with managing PCOS with diet. I suggest reaching out to a Functional Medicine doctor if you have questions or concerns.

Insulin resistance is often seen in women with PCOS and even people with Alzheimer’s. Alzheimer’s has been nicknamed to type three diabetes because our metabolic health greatly impacts brain health. Our blood sugar affects everything!!! When I was first diagnosed with PCOS my doctor immediately wanted to put me on either hormonal birth control or metformin.

Managing PCOS with diet and lifestyle:

My PCOS diet-Instead of going down the medication route I dove deep into my diet. I focused on blood sugar balancing foods-good quality protein, tons of veggies, good quality fats like avocado and EVOO, and low glycemic fruits like berries.
As I adopted this way of eating I started realizing my periods were no longer painful and more regular. I no longer get terrible PMS.
This past week I started using Levels continuous blood sugar monitor patch (the thing on my arm) to dive even deeper into figuring out how different foods affect my blood sugar and how I feel when I notice those blood sugar changes.
So far I’ve noticed the quality of my food matters (shocker) Eating a bun-less burger over greens at a restaurant vs eating a grass fed organic one at home affects my blood sugar differently.
Eating fruit alone doesn’t work well for my body. I have to combine it with a healthy fat like avocado or nuts in order not to see a crazy spike in my blood sugar.
So excited to continue to wear the patch and monitor my blood sugar for the next month.
Continue to follow along on instagram for updates.

Blog

How The Paleo Meal Plan Works:

For Breakfast:

For Lunch & Dinner:

Why I Love This Recipe

Recipe Ingredients

Recipe Substitutions and Variations

Recipe Instructions

Recipe Tips And Tricks

Recipe FAQs

Other Easy Dinner Recipes You Will Love

Are you interested in getting a list of my healthy go to alternatives?

Braided Pork Tenderloin

Equipment

Ingredients

Instructions

Notes

What is functional Medicine?

How functional medicine helped me

Who is functional medicine for?

Who should I see?

Why Parsley?

Paleo pumpkin cheesecake ingredients:

For the crust:

For the filling:

How to make:

For the crust:

For the filling:

How long do these paleo cheesecake jars last?

What kind of containers do you use?

If you like this recipe, you will LOVE:

Paleo Pumpkin Cheesecake Cups

Equipment

Ingredients

For the crust:

For the filling:

To serve: (OPTIONAL)

Instructions

For the crust:

For the filling:

To serve:

Notes

Whole30 chicken parmesan ingredients:

For the chicken-

For the cashew cheese-

For the spaghetti-

How to make:

Can I use the same pan I cook the chicken with in the oven?

How long does this last in the fridge?

What is the autoimmune protocol (AIP) version?

What kind of blender do you use to make dairy free cheese?

What should I serve with paleo chicken parmesan?

If you like this recipe, you will LOVE:

Paleo chicken parmasean

Equipment

Ingredients

For the chicken:

For the sauce: use no tomato sauce for AIP, see links above

For the cashew cheese: (use nutritional yeast for AIP)

For the spaghetti:

Instructions

For the noodles:

For the chicken:

For the cheese: (SKIP FOR AIP)

To serve:

Notes

Blueberry banana baked oatmeal ingredients:

How to make:

How should I serve this?

Are oats paleo?

What kind of pan do you use?

If you like this recipe, you will LOVE:

Blueberry Banana Baked Oatmeal

Equipment

Ingredients

To serve: (I like to reheat if it is cold)

Instructions

Notes

Why You’ll Love This Recipe

Ingredients