Shephards Pie

So its finally starting to feel like fall here. I feel like I have been waiting forever for this. Seeing other people in sweaters and drinking warm drinks on instagram has been killing me. I am currently finishing up a 7 day whole 30 that might end up going longer I haven’t really decided yet, so this recipe is also whole30. I wanted to do something that was a comfort, warm food for fall. I decided on shephard’s pie. This one is very easy to convert to paleo/whole30. Hope you Enjoy!


-6 red potatoes(could use sweet potatoes or other kind your family likes)

-2tsp ghee

11/4 c milk(non-dairy)

-2tbs coconut oil

-1lb beef

-1c Carrots(chopped)

-1/2 onion chopped

-1/2 C beef broth

-1tsp dry mustard

-2 tbsp. tomato paste

-1/2 tsp cinnamon(just trust me)

-salt and pepper to taste

For the Potatoes:

-Peel and cut up. Put into pot of water to boil. Once soft enough, drain and mash with the non-dairy milk and ghee. You will put this on top of the beef mixture before baking.

For beef mixture:

-Put coconut oil into pan. Add in onions and carrots. Cook until onions start to become translucent. Add in beef and cook until brown. Once that is browned add in remaining spices, tomato paste, and beef broth Let simmer for 8-10 minutes until some liquid has evaporated.

– Once both potatoes and beef mixture are done put in glass pan or ramekins. I like the ramekins because I think they are cute but honestly either will work. Put beef mixture in and top with potatoes. I put them in an oven that was preheated to 350 degrees for about 10-15 minutes just until the top is starting to brown. Then take out and enjoy!

shephards pie


Egg Muffins

So I have been super busy with work, physical therapy applications, being out of town, pretty much you name it I have been doing it. I haven’t posted in awhile but wanted to share this super quick and easy recipe that I made tonight. Its a great way to meal prep which if you haven’t noticed I am into things that are quick, easy, and can be used for multiple meals. These egg muffins can be done differently depending on what you have in your kitchen and what veggies you like. I had spinach so I used that.  I plan on reheating these tomorrow for breakfast or you could even do them for a snack(yay protein snacks).


-3 eggs

-handful of spinach

-ham( I used applegate brand)


-First take muffin tin and spray. I cut my ham into long strips to make it easier to line the tin.

-I sautéed the spinach in a pan to get it to cook down. While this was cooking I cracked the three eggs beat them with a fork.

-Add spinach to the egg and pour mixture in lined tins.

-bake on 350 for about 15 minutes or until eggs are cooked.

Easy Asparagus

So tonight one of my very good friends came over to cook with me!! She just started her clean eating journey and I was so excited she wanted to come over to cook! We made an amazing stir-fry which I will post tomorrow because I’m too tired to even make the ingredient list right now. I wanted to share the super simple asparagus we made tonight! I hope you enjoy!


-1/4 C coconut oil

-salt and pepper to taste

-I also added some trader joes 21 salute seasoning . I literally put this on everything, probably even things that it isn’t made to go on but whatever! I love it!

To make:
-Heat oven to 350

-Break hard ends off asparagus. I use my hands for this and just break where it naturally snaps.

-Coat in coconut oil, salt, pepper, and 21 salute

-Bake for 25 minutes or so. I like mine crunchy but you can cook it less or more depending on what you like and how your oven is. I also let it cook for about 10-15 then toss it, and put back in to finish.

Chocolate Chip Energy Bites

So I usually do a little bit of meal prep on Sunday for things to put in my lunch or just to have around the house for that week. I also kind of meal prep as I cook throught the week, by making a little extra or setting some to the side for my lunch the next day. It seems to work for me. Today I decided I wanted to make those little energy bites that you always see all over pinterest. They looked like they would be a perfect addition to my lunch. I happened to have all the ingredients so I started mixing, and I came up with what I think is a pretty tasty treat. Let me know what you think!

energy bites

Mix together:

-1/2 C of oats(gluten free)

-1/4 C of almond butter

-1 tbsp. of maple syrup

-3 tbsp. of honey

-1/8 tsp of vanilla

-about 2 tbsp. of mini enjoy life chocolate chips

-cinnamon to taste

Put in fridge for about 15 minutes after and then ENJOY!

yields about 10 bites

You can change this recipe up however you like to add or take away things. Changing the type of nut butter would be a good idea, or adding some sort of dried fruit such as cranberries(Christmas idea!).



So my Saturday morning, post workout meal has started to become paleo pancakes. I’m sort of liking this tradition. Its becoming a special treat at the end of the week and I am really enjoying it. So I thought I would share the love with y’all!


-1/2 C of almond flour

-1/3 cup of almond milk

-1 egg

-add ins(cinnamon, fruit, vanilla, nutmeg, choc chips) really this part is whatever you are feeling that day.

To make mine pumpkin flavored I added in:

-1/3 C pumpkin, another egg(so 2 eggs total), pumpkin spice(lots of this!), cinnamon, and vanilla.

Just mix together and then use about 1/3 of a cup for each pancake. You can make them larger or smaller depending on what you want.

I like these because you can really take the original recipe and make it however you want. I like to put maple syrup and ghee on top. If I am feeling naughty I like to add some homemade blueberry jam that I got from a friend. Its not paleo but its very tasty. I hope you enjoy these! let me know what combinations you come up with!

dancing biscuits

photoSo looking back on the things I ate this week makes me wonder what the heck happened. I finally got up the courage to try some things that I used to eat before I started doing paleo and wow they hurt my stomach. Why did I do this? I am not really sure and it sort of bothers me. I guess this is all part of the process, I am not really sure. I am slowly learning what I can tolerate without completely hurting my stomach but I realize more and more each day how important whole foods are in my life. I am trying to get more recipes, ideas, tips together so that I can live this whole life to the fullest! So I guess any tips. thoughts, or encouragement are welcome at this point, kinda need a pick me up.  On the bright side I got 22 delicious apples this week from a lady I work with. They are local and organic and I cant wait to make another batch of applesauce, yes I will post the recipe and lots of pictures for you! Cant wait to make this and hopefully some other yummy recipes with this. I love apples and fall. Cant wait to enjoy them!

About me

So I have been posting on instagram about my experience with a Paleo/Whole lifestyle. I decided now maybe it was time for me to make an actual blog to post recipes, thoughts, and just other crap that I couldn’t on instagram. So first I want to start out telling you about myself. I am 22 and live in Alabama. I work at a physical therapy clinic and I am hoping to get into school somewhere. I love nutrition and talking to others about living a whole lifestyle. I will probably from now on refer to it as a whole lifestyle instead of paleo. I do not have a problem calling it paleo because that is what is actually is, but I feel like paleo can have a bad connotation sometimes. Many think its just a fad, bad diet, whatever, I will move on. I am trying to live a whole lifestyle and am currently learning and working on that. I eat whole pretty much whenever possible.  As I said I am still working on this transition. It started in June 2014 when I did a whole30. I am changed forever and never plan on going back. I love this new lifestyle and cant wait to learn and hopefully help others! Look me up on instagram my name is postgradpaleo. If there are any specific topics or questions you want me to address leave it in the comments.