Category Archives: Books

Leo turned ONE and Weekly Menu

Happy Sunday everyone!

I hope you all have had a wonderful weekend. This past week we not only celebrated our 2nd wedding anniversary, but we also celebrated Leo turning 1! Here are some pictures I took with his “birthday meal.”
August 18-23 Menu

He was precious and let me take some pictures. Leo will do anything if food is the reward 🙂
August 18-23 Menu

This past week I also received some super cool stuff to eventually review for you guys! I got Pink Paleo Powder (click on the side bar link to go buy some!).
August 18-23 Menu
I also got a review copy of Against All Grain’s Meals Made Simple with goodies.
August 18-23 Menu
I was so excited to get this cookbook. It is beautiful and includes meal plans with shopping lists 🙂 The next package I received, Pure Indian Foods ghee sampler.
August 18-23 Menu
So fun! And last but not least, The Paleo Mom’s The Paleo Approach Cookbook.
August 18-23 Menu
As for this week, school resumes at The University of Alabama (where I work), so I am trying to keep the meal plan simple. I do this by thinking of big items to cook that will feed us 3 or 4 meals each. And getting a few batches of bone broth in the freezer for quick soups– the gut-healing properties of broth is awesome. And it boosts your immune system, which is crucial this time of year 🙂
August 18-23 Menu
So what about the mean plan? Here is it! Remember I am posting a menu with last week’s photos so you guys can have a visual of at least a meal per day 🙂

Weekly Menu for August 18th-23rd

Breakfast options: Chunky Monkey Muffins from Health-Bent; Eggs with leftover veggies and kraut; smoothie with Great Lakes Gelatin, blueberries, banana, avocado, and coconut oil; boiled eggs with orange and “bulletproof” coffee (coffee with gelatin and ghee and spices)
August 18-23 Menu

Snack options: Fruit and Nick’s Sticks grass-fed beef snack sticks; sardines


Lunch: Peach salad with chicken, roasted potatoes, and carrots drizzled with lemon and Kasandrinos Extra Virgin Olive Oil
August 18-23 Menu

Dinner: Spaghetti squash with meat sauce (browned beef plus tomato sauce and Italian seasoning)

**Save rest of spaghetti squash and meat sauce for tomorrow night’s spaghetti pie)


Lunch: Chicken, sweet potato (do an extra for tonight’s dinner!), and salad

Dinner: PaleOMG’s Spaghetti Pie with leftover sides from lunch
August 18-23 Menu

Lunch: Leftover spaghetti pie served on a big salad

Dinner: One pot chicken with rice

**Sear some chicken breast in coconut oil, pour some (about a cup) broth or white wine in, add chopped veggies (carrots, zucchini, & broccoli), then turn the heat to medium and let it all braise for 20 minutes or so. While that is braising, cook organic white rice.
August 18-23 Menu

Lunch: Spaghetti pie leftovers with salad

Dinner: Seared salmon seasoned with Pink Paleo Powder served with sautéed zucchini/squash/greens, sweet potato, and a peach.
August 18-23 Menu


Lunch: Leftover braised chicken and veggies

Dinner: Taco salads 2nd anniversary style (salad greens, Paleo Powder seasoned beef, white lime rice, salsa, and guacamole)
August 18-23 MenuSaturday

Lunch: Leftover salmon on a big green salad

Dinner: Breakfast for dinner… market hash style! Not pictured– blueberry pancakes from The Paleo Kitchen.
August 18-23 Menu

That wraps up the menu… I totally posted the date wrong on last week’s post. Whoops! If you are trying to follow my meal plans and new to paleo, remember to check out my post with a lot of good resources we use and why we chose this lifestyle! You can find that here– Stokes Paleo 2.0
Affiliate links were included in this post. The links will allow me to receive a small percentage of sales which helps fund the blog! So use the links to make purchases and know the Cookin’ Up Life team appreciates it… the team meaning: David the kitchen manager, Leo the editor/approver, and myself the blogger!

Powerful Paleo Superfoods: Review and Giveaway


I know I am back a little early from my vacation, but I decided I couldn’t wait another day to share this review with y’all 🙂 Heather is the talented blogger over at Multiply Delicious, where she tackles how to make delicious paleo meals that are all approved by her family (which include her adorable twin girls!). She is also a fellow Crossfitter and I just know her newest cookbook, Powerful Paleo Superfoods, is a MUST for you and even perfect to have at your local box 🙂

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This book debuted in May and I have found myself flipping through to, of course, pick out recipes, but also to learn more about what these superfoods are helping my body do better. Superfoods are important to incorporate in your diet and I personally think they are necessary to achieve optimal health (goal of the paleo lifestyle!) while doing a high-intensity exercise like Crossfit. The superfoods in Heather’s book all meet five criteria: they are anti-inflammatory, contain high-quality easily digestible protein, good for your bones, rich in fiber, and natural detoxifiers. Why not try to eat a few of these per day and help your body feel great!!

Y’all be sure to go check her out, now on to the review!

I am always a fan of digging into a book to get a true feel for it, but first impressions are so important when deciding what books to purchase. Here is what I thought when I flipped through this book.

First look: Beautiful cover! Nowadays when I see “superfood” I think of the latest fruit that Dr. Oz has recommended, but by looking at the cover filled with yummy looking real foods (that you will see in the grocery store or farmer’s market), I quickly realized this book would be a bit more realistic with the food recommendations (think eggs, grapefruits, and gorgeous grass-fed beef).

Flow of the book: Similar to her other cookbooks, the book quickly gets into its purpose– to inform you about the paleo superfoods! The book is set-up with a small introduction to paleo followed by six chapters. Each chapter covers a superfood category (think fruit, fats, and even herbs and spices!). Within each chapter, you will find around 10 superfoods discussed. Each food has a detailed breakdown of their super powers and a recipe. Pretty awesome huh?

First recipe to take on: Paleo Veggie and Grass-fed Beef Chili, because who doesn’t need a “go-to” chili! Okay, confession, I actually tried two recipes in one day! I whipped up the Blueberry Waffles too. Both turned out tasty and I loved learning about the superfood in each one. The chili’s superfood was grass-fed beef which has “less artery-clogging saturated fat and inflammatory omega-6s, and more omega-3s and CLA.” I learned that you should cook grass-fed beef slower than grain-fed beef to keep it tasty. Speaking of, for some reason grass-fed beef has a reputation for a strong taste, after reading about how to cook it properly it sounds like it is all in the cooking temp– so try low and slow. As for the waffles, blueberries had the leading role with their antioxidant powerhouse benefits and a surprising amount of Vitamin K (good for ya bones!).

Favorite recipe outside of my comfort zone: Liver and Bacon Meatballs, hands down! Liver has been on my list to “incorporate more of” this year and this recipe helped me out! Combining liver with sweet potatoes and bacon makes you forget you are eating liver– serve it with some marinara sauce and spaghetti squash and you will seriously be asking yourself if you really did add the liver!  Liver is packed full of nutrients, she recommends calf liver since it has a milder taste yet still full of those vitamins and iron (to name a couple of super powers in liver!).

Most memorable superfood: Turmeric, or what I call, “the yellow ginger.” Haha 🙂 I actually started adding it to my bulletproof coffee when Pastured Kitchen mentioned it to me on Instagram. I remembered the name (turmeric is pretty unique!) and grabbed Heather’s book from the kitchen to learn why it rocks! Not only is it beautiful, but it fights inflammation!

Final thoughts: Heather gives you over 50 superfoods to learn about and breaks down the “super” factors in each one. Not only that, but she shares a recipe for each one (sometimes more than one) so you can incorporate it into your weekly menu 🙂


I hope you all enjoyed the review… now for a giveaway! Heather is so sweet and will give the winner a copy of her awesome book, Powerful Paleo Superfoods!

To enter:

1. Subscribe to my blog by entering your email address and clicking subscribe up there in the right hand column of the blog. If you are already, then skip to #2!

2. Comment below and tell me the superfood that you love! Do you love cherries? Turmeric? Bell Peppers? Tomatoes? Tell me below! 

**Extra entry– like Cookin’ Up Life on Facebook and come back here and leave a separate comment telling me you did.

**Extra entry– like Multiply Delicious on Facebook and come back here and leave another comment telling me you did.

The giveaway will open today July 28th and end Friday, August 8th at 8PM (Central).  A winner will be selected at random and contacted via email!

Good luck and happy (superfood) eating 🙂

Affiliate links were included in this post. The links will allow me to receive a small percentage of sales which helps fund the blog! So use the links to make purchases and know the Cookin’ Up Life team appreciates it… the team meaning: David the kitchen manager, Leo the editor/approver, and myself the blogger!