Heller Chiropractic
Serving Costa Mesa Since 1998

Get off the Coke and enjoy these delicious Paleo Empanadas

I was sitting at a restaurant the other day and just observed what people were eating and drinking. This particular place would be considered a fast food type of place but with many healthy choices. The thing I always find funny is that almost everyone buys a soda with their otherwise healthy-ish meal.

Why pair your salad or fish taco with a drink we know is not very healthy? Well, because it tastes good. Does it? My sister could not give up her diet soda yet I couldn't stand the taste. Many people I've talked to who drink diet Coke or Pepsi told me they didn't like it when they first tried it but switched because it was "healthier" and now they prefer it. Why does this happen? When I was young I thought I preferred Pepsi over Coke but as I got older Pepsi tasted too sweet and I switched to Coke. Over the past 6-7 years I've all but eliminated both from my diet (except for the occasional Jack/Rum and Coke) and really don't like the taste of plain Coke at all. The point is that tastes change and can even be learned. As I decreased my addiction to white sugar ( yes, addiction ), the less I liked the taste. The more whole foods I eat the more I prefer them. When I need something sweet I make a cashew and date bar or eat a spoonful of almond butter with a drop of pure honey.

OK, I'm rambling. The point I'm trying to make is that you can re-learn or re-train yourself off of these very unhealthy soda's. Take baby steps. Try to switch to iced tea with honey. What ever you do don't switch to diet soda because you think it is healthier. It is not. Both diet and regular Coke/Pepsi have caffeine and phosphoric acid. This combination is associated with loss of bone mineral density and osteoporosis. Also, diet soda has repeatedly been shown to correlate with weight gain and increased incidence of metabolic syndrome. If you really want to save calories and money, just ask for a cup of water with your meal. Throw in a lemon wedge if your feeling crazy.

Now for the good stuff. My wife made Paleo Empanadas last night and I continually had to ask her if it was really paleo. The crust was like a flaky croissant. Probably my favorite paleo recipe so far.

If you have any questions or comments my email is  brian@hellerchiro.com  and my office numbers are:

Costa Mesa: (714) 557-9454

Corona: (951) 279-8900

Paleo Empanada

Author: Ashley Thomas

Serving Size: 6 Empanadas with filling left over.

Ingredients Filling

  • 1 pound ground beef
  • pound chorizo or spicy ground pork sausage
  • 1 tablespoon oil
  • 1 onion, chopped
  • 4-5 cloves garlic, minced
  • 1 jalapeno, minced
  • 1 teaspoon Cumin Powder
  • 1 teaspoon salt
  • teaspoon pepper
  • teaspoon Chili Powder
  • teaspoon Paprika>
  • egg wash

Empanada crust

  • cup Almond Flour
  • cup Tapioca Flour (My wife used arrowroot)
  • 1 cup Coconut Milk, canned and full fat



  1. Add oil and onions to saute pan on medium heat.
  2. When onions turn translucent, add garlic, jalapeno and spices.
  3. After a minute, add meat and combine well. Once it is fully cooked, set aside for now.

Empanada Crust

  1. In a bowl combine almond flour, tapioca flour, and coconut milk to form a batter.
  2. Pour ¼ cup of the batter onto a pre-heated (eco-friendly) non-stick pan over medium heat.
  3. Let the batter cook until the bottom of the flatbread is firm enough to move.
  4. Using a spatula, lift the bread and move it onto a baking sheet, flipping it over so that the sticky side is down.
  5. Repeat this until the batter is done - for a total of six empanadas.
  6. Spoon meat mixture in the middle of the bread and then pinch the dough closed.
  7. Brush egg wash on empanada and repeat about five more times.
  8. Place baking sheet in oven at 350 degrees for 30-40 minutes or until crispy outside.


You will have a good amount of extra filling left over. I keep this in my fridge and make more empanadas during the week.

Dr. Heller can be seen in Costa Mesa on Wednesdays and Fridays and in Corona on Tuesdays, Thursdays and Saturdays. Both offices are open six days a week.

Costa Mesa - (714) 557-9454

Corona - (951) 279-8900

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Heller Chiropractic Spa

2900 Bristol St c105
Costa Mesa, CA 92626
(714) 557-9454