Sunday, September 9, 2012

Chicken Salad and Banana Almond Muffins

It's that time of year again - CrossFit PEI is holding a 30 Day Nutrition Challenge. In an effort to connect with the gang, we held a session on Paleo nutrition yesterday morning. And how could we talk about food and not try some? In my view - we couldn't. So yesterday morning I tackled the following two recipes.

From top left corner: Banana Almond Muffins, Chicken Salad, and lettuce leaves for wraps.
Note: These are very approximate. Also, this made a large batch. Would recommend halving ingredients for a more reasonable amount.

  • 2 small BBQ chickens or 4-5 breasts
  • 1/3 C sesame seeds
  • A sprinkle of raisins 
  • 1/2 large apple, shredded
  • Celery 2-3 stalks diced
  • 3/4 C mayo (I used Hellman's Olive Oil mayo, but if you're really good you could make your own)
  • 1 T mustard
  • Salt and pepper to taste 
  • Dice chicken and celery.
  • Shred the apple.
  • Throw all ingredients except mayo and mustard in a large bowl, mix gently.
  • Mix mayo and mustard in a small bowl, then add to the rest of the ingredients, mixing well.
  • Shake salt and/or pepper to taste (note - I forgot this part in yesterday's salad)
  • Serve in lettuce leaves, cabbage leaves, or just with a spoon.

The muffin recipe I adapted from possibly my very favourite blogger, PaleOMG. This broad is HILARIOUS. Shout out to Jaymee Chung for the great find.


  • 1 C almond butter
  • 1 C almond meal/almond flour
  • 1 large banana, mashed*
  • 3 eggs, whisked
  • 2 T pure maple syrup
  • 1/3 cup Unsweetended Shredded Coconut
  • 1/3 cup Coconut Oil, melted
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon sea salt
  • pinch of cinnamon
*We (i.e. Molly) don't always eat our bananas in time. When they start to get tired, I peel, saran wrap 'em, and toss them in the freezer. Frozen bananas are perfect for using in recipes. Just thaw them out in the microwave.

  • Preheat your oven to 350 degrees.
  • Mix all ingredients together in a bowl in a logical order, starting with your eggs. 
  • Place ingredients into a well greased muffin tin (I used a mini muffin tin and had enough left for one large muffin. Both delicious.). Or you can use muffin tin liners.
  • Bake for 15-20 minutes. 
  • Let cool a bit, remove from tin and enjoy.


  1. I am super impressed with the appearance of your muffins - the ones I make with flour sometimes don't look that good - never baked with almond meal/flour before but sounds yummy!

  2. Made these this morning with some frozen bananas that needed clearing out of my freezer. They were delicious!

  3. Thanks Laurie! I was pleased with their appearance too :-) I wonder if perhaps it's having the bit of baking powder that makes a difference. These types of recipes seem to typically only use baking soda. The wee bit of sweetener helped a bit too probably, giving them a slightly "crispy" exterior (this is probably not the term I really mean here).

    I love being able to salvage produce for different uses :-)

  4. Try these Turkey Burgers:

    500 g Ground Turkey (about)
    1/2 cup coconut flour
    1 egg
    1 small red onion (chopped)
    1 small sweet potato (peeled and finely grated)
    1/4 teaspoon lemon rind (or juice)
    1/2 teaspoon summer savory
    Pinch of pepper

    Mix all the ingerient together, make into paties and fire them on the BBQ.

  5. Good tip Greg, thanks. I have some ground chicken thawing in the fridge that may just do the trick...

  6. I thought vinegar and any products with vinegar in it are high in histamines (mayo, mustard and bbq sauce). Maybe you are using vinegar free varieties of these? Also, raisins (or any dried fruit) are not supposed to be good unless rinsed thoroughly. And almonds supposedly contain high levels of histadine which is converted to histamine by bacteria in your gut.

  7. Right you are Dave. I'd didn't personally partake of the chicken salad above, instead made it for others. Admittedly, I'm a lover of condiments and miss them :-)

  8. Hi Sarah! I love your blog! It's nice to know paleo peeps! I made these muffins today and they turned out perfect! I find a lot of paleo muffins don't rise as well! These are great! Very tasty!
    Keep on bloging and passing on any recipes you like!
    Colleen Mc