Breakfast, while arguably the most important meal, can be super challenging as a college student. Late nights, stressing over tests and homework, loud neighbors . . . sometimes the last thing one wants is to have to get up and make a substantial breakfast packed full of protein to regulate those feisty blood sugar levels. Easy recipes such as sausage, muffins, and smoothies can be a game-changer when it comes to getting up and having an easy breakfast on the go to fuel the rest of your day!
These muffins are simple and packed full of antioxidants, potassium, and healthy fats! Add some collagen powder for some good protein and nutrients if you don't have time to whip up some eggs or breakfast meats for protein. Prep Time: 10 minutes - Cook Time: 25-30 minutes Servings: 6-8 muffins Ingredients: 2 overripe bananas, mashed thoroughly 1/4 cup coconut oil 1/2 cup honey or syrup (I sometimes use a combination of the two to get the right consistency) 2 eggs at room temperature (this is important to prevent the coconut oil from re-solidifying) 1 tablespoon cacao powder 2/3 cup coconut flour 1 teaspoon baking soda 1 teaspoon Paleo-approved baking powder (make your own using baking soda and cream of tartar) 1 teaspoon ground cinnamon Optional: Add some Paleo-friendly chocolate chips or chocolate/slivers to taste Instructions: 1. Preheat the oven to 400 degrees. Mix together all of the liquid ingredients and the mashed banana (pro-tip: heat the bananas in the microwave slightly to get a creamier texture) in a large bowl. 2. Mix together all of the dry ingredients in a smaller bowl and sift slowly into the liquid ingredients. 3. Stir thoroughly, letting the coconut flour absorb some of the moisture. The consistency should be more wet than dry but still thicker than a regular muffin mix. Add more coconut flour if the consistency seems off. 4. Pour into muffin tin and let bake for 25-30 minutes or until a toothpick inserted comes clean without mixture sticking. 5. Enjoy as a dessert with some fresh fruit or as a quick breakfast/snack!
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Living in a rural town in the middle of nowhere, Kansas for school, I get how difficult it can be sometimes finding a health-food store like Whole Foods or Sprouts that is nearby and reasonably priced. In fact, the only store in my town is a Walmart stocked mainly with junk food. So finding wholesome ingredients on a budget with limited resources can make the Paleo Diet seem almost impossible. But it doesn't have to be! Before reading this, I recommend checking out my article on stocking your Paleo pantry with the basics. Here are 5 foods that you can find anywhere that make for simple, fast, budget-conscious Paleo meals! 1. Poultry & Ground BeefBuying a pound or two of chicken breast and/or ground beef is one of the best options if you are looking for some fast, cheap Paleo-friendly protein that is easy to cook. Often times, the big chain-stores will carry at least some grass-fed meat products, but if not, usually going with the higher quality, slightly more expensive meats are a better choice. There are thousands of different ways to cook each of these products with such basics as olive oil, garlic, onion, bell peppers, Paleo pesto, etc. No need to get tired of such basics! I'd even suggest keeping some meat in your freezer at all times in case you need a quick meal and don't have time to run to the store. 2. Sweet Potatoes, Cauliflower, Avocado, & OnionI use all of this fast, cheap, Paleo-friendly produce on a weekly basis and usually always have them in my pantry. Sweet Potatoes make for great sides or as the main meal (think sweet potato fries or stuffed sweet potatoes with shredded chicken). Cauliflower makes for a good substitute for rice and serves as an easy base for any meat to make more of a stir-fry style meal. I use avocado for lunches, whether it's in a salad, making guacamole, or in a smoothie. Because of it's healthy fat content, it's very filling and will keep you full for hours! Onion is a personal favorite because I love the taste, but I throw it in to add a burst of flavor for dinners, but even raw onion in a salad can add a twist! 3. Canned FishCanned Tuna or Salmon makes for such an easy, cheap Paleo lunch, especially if you have only an hour for lunch in between classes and can't afford to make an elaborate meal. It goes great just by itself, with a little avocado and lemon juice, or in a salad. Plus, since it's packed full of healthy Omega-3 fatty acids and protein, it'll keep you full for hours and stop you from craving that bag of Doritos. 4. Frozen BerriesI use frozen berries almost every day in Paleo smoothies for breakfast. If you are interested in investing in a blender, I would highly recommend researching various smoothies to do everyday. There are so many different kinds that it's almost impossible to become tired of smoothies! I always keep several bags in my freezer when I need a simple morning before class. 5. EggsIf you are not sensitive to eggs or are not on Autoimmune Protocol, eggs are a must have, whether it's simply cooking them for breakfast, adding them to baked goods, or topping a Paleo burger with an over-easy egg! This might be the cheapest, fastest Paleo ingredient you can get anywhere. It's a must have for the college Paleo shopping list! Buying these five foods will guarantee that you have a well-stocked pantry full of easy possibilities for meals! Check out this sample grocery list of items I would buy weekly for less than $60, full of these five ingredients but other fast, cheap, and easy Paleo items as well.
So now that you have thrown away all sugars, grains, and other unspeakables from your pantry, what to buy to fill all of the empty shelves? Firstly, the essentials. Stocking your Paleo pantry with all of the basics will better ensure that you stick to the diet and save money by not splurging on expensive meals that use a variety of spices and flours that you will never use again. (I learned this the hard way . . . duck fat is delicious and all, but I barely used it and ended up spending way more money on it than necessary.) To save even more money, only buy these basics as they become necessary for a recipe that you want to use. There is no need to buy all of these ingredients in bulk in one trip; that will just give you a heart attack as you look at your credit card bill that month. Keep the following ingredients in your pantry for happy, healthy Paleo kitchen habits. Make sure to always check the labels to ensure there is no added sugar or other Paleo-unfriendly items in the ingredient! Baking EssentialsJust because you gave up grains and sugars doesn't mean you have to give up baked goods! Steadily, Paleo baked muffins, cookies, desserts, and breads are becoming more common in your average Paleo kitchen. These ingredients below usually necessary if you are interested in creating such foods. Arrowroot Starch - This product is extremely versatile and can be used in a vast array of dishes. It is quite simply a white starch from arrowroot and can be used as a thickener, an addition to a flour blend, or an ingredient that stands on its own. You will find it used in the majority of Paleo cookbooks, so it's definitely something to always have on hand. This starch has much more fiber than the common potato and is rich in iron, Vitamin B, and other immune-boosting minerals and vitamins! Tapioca Starch - This starch is also used in a variety of dishes, such as scones, muffins, or crusts, and many recipes will call for this starch in desserts. It has little nutritional value but does not have any negative effects either. Coconut & Almond Flours - These products need little explanation now a days, and are used in the majority of Paleo baking today to recreate your favorite bakery items. They can be a little difficult to master when first using in recipes, but they are quite rewarding when mastered. Blackstrap Molasses - This bitter-tasting product is rich in nutrients and goes well in sauces and or a substitute for flavorings like Worcestershire Sauce. It can add a savory and/or sweet taste to any meal, but use it sparingly since it is very rich and can overpower your recipe if used excessively. Cream of Tartar - This is an unusual product that most will not hear about but is often used in normal foods as well! Quite simply, it is used to activate the baking soda in products to stabilize and achieve volume in baked goods. Gelatin - This is a good ingredient to have if you are sensitive to eggs or are following the Autoimmune Protocol Diet. Mixed with a little water over the stove, it can replace eggs in baked goods to create a similar texture and volume. Palm Shortening - This is a good substitute for butter as well as Paleo whipped cream and other desserts. If you can stand a little more fat and oil, it is also great for frying on the stove. 100% Cacao Powder - If you love dark chocolate as much as I do, this is definitely an ingredient to keep on hand to make desserts or smoothies. Need I say more? No, but I will. Cacao powder is rich with antioxidants, iron, calcium, and magnesium! Coconut Flakes - These are often used to thicken ingredients or used as a topping on desserts and other delicacies. I love creating smoothie bowls with these sprinkled on top. Other Baking Ingredients You May Already Have: Baking Soda, Honey, Syrup, Vanilla Extract Fats, Oils, & VinegarsFats, Oils, & Vinegars are staples in any kitchen around the world. With the common vegetable oil in your trash, these several products will replace it while adding wonderful flavors and nutrients to your meals! Coconut Oil - This is a must have in Paleo cooking and will be used in the majority of meals you cook. Definitely stock up on a high quality jar, and don't be afraid to buy in bulk with this ingredient. You'll be surprised at how fast this runs out! Coconut Butter - Often used for baking, this is a good ingredient to have for more creamy recipes, and it can be a good substitute for butter. Ghee - This is the Paleo friendly butter if you want something that replicates normal butter a little better. It has a wonderful, rich taste that can add a lot to recipes! Avocado Oil - This oil is excellent for making salad dressings and other sauces that require a lighter oil that will not overpower the rest of the recipe. This is definitely a healthy option if needing to cook with high amounts of oil due to its antioxidants and healthy fats. Balsamic Vinegar, Red & White Wine Vinegars - These are commonly used in dressings, sauces, and soups. They can spice up any recipe for sure. Other Fats, Oils, & Vinegars You May Already Have : Olive Oil, Apple Cider Vinegar Flavors & SpicesWho said Paleo recipes had to be bland? Use these ingredients to add a wonderful flavor to any recipe! Coconut Aminos - This is an excellent substitute for Soy Sauce! I use it mainly when making stir-fries, but it can be used for a plethora of recipes, such as to add flavor when marinating a steak. Fish Sauce - While not the most appealing title, when used appropriately, this can add a savory twist to any recipe! Many cook books will call for this ingredient, so it's definitely one to have on the shelf. Other Spices You May Already Have: basil, dill, garlic powder, onion powder, truffle salt, fine sea salt, cinnamon, thyme, rosemary, oregano, sage, ginger. Canned & Dry GoodsCoconut Milk - Need I say more? I use this for baking, smoothies, sauces, soups, and anything under the sun I can think of. This would be a good one to buy in bulk. Canned Vegetables & Fruits - Such vegetables and fruits as artichokes, olives, tomatoes, and pineapple are good to always have on the shelf in case you are having a busy day of classes and need to quickly make a salad or easy meal. Canned Fish - I usually keep a couple cans of high quality tuna and salmon on my shelf just in case I need a quick source of protein or need a fast, easy meal. Paleo Snacks - Such items like plantain or sweet potato chips as well as nut butters are good products to have available if you are feeling snacky, and they will keep you from breaking the diet for those tempting Doritos your roommate is eating! ProduceSome produce is always good to have on hand to quickly make meals in a hurry or as a healthy snack! Avocado - I use avocado in much of my lunch recipes, whether it's guacamole, a salad, or an addition to a smoothie. Even just mashing up some avocado as a dip for some plantain chips is a healthy way to get some nutrition! Bananas & Plantains - These go in many dishes! I mainly use bananas for smoothies and the plantains for baking, but these are definitely ingredients you will want to get weekly. Lemons & Limes - Not the typical produce you'd think to keep in your fridge, but these items are excellent when cooking meats, creating sauces/dressings, or adding flavor to a simple dish. I would recommend investing in a good handheld juicer for some fresh lemon and lime juice! Berries - These are great as a snack or even a dessert with a little Paleo coconut ice cream on top! Spinach - I go through so much spinach a week since I use it in my smoothies or as a side dish for dinner. Definitely for the typical busy college student, this would be a cheap, fast dish to make to compliment a main dish for dinners. Sweet Potatoes - I love cooking with sweet potatoes, whether it's as a main dish or whether it's making them into fries! I usually keep a couple on hand weekly, especially since they have a long shelf-life. Carrots - Rainbow carrots are one of my favorite sides since they look beautiful, have a wonderful taste, and are about the same cost as normal carrots. This is a pretty easy side to make for many dishes as well! Other Produce You May Have: Kale, Lettuce, Cucumbers, Celery, Garlic, Onions, Pineapple Frozen FoodsFrozen foods are always good to have on hand just in case you need a quick meal and don't have time to cook! Besides freezing leftovers, here are some frozen foods to have on hand:
Frozen Fruits - I always have a couple bags of frozen fruit in my freezer to make smoothies every morning. It's a cheap, quick breakfast that doesn't take much time to make. I would highly recommend investing in a smoothie maker, just make sure to ask your roommates if they mind you pureeing away at 7:30 in the morning. Broth - This is a good staple to put in soups and is so healthy! Meat - Even just a package of chicken breast can be helpful if you forgot to go to the store and don't have time to drive over there! Sausage - I always make a huge batch of homemade sausage and freeze some of them for later to make a quick breakfast or snack on a busy day when I want to sleep in or have an exam. |
AuthorHelen is a Russian-literature loving, essential oil using history major with a special love for thriving on the Paleo Diet on a tight budget and schedule. Read more about her story here. ArchivesCategories
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“One cannot think well, love well, sleep well, if one has not dined well.” |