Nutrition

ooy, gooy, chewy bars (4)

Ooey Gooey Chewy Bars

For those of you that like Lara Bars, but don’t like the price here’s Scott’s alternative. Just remember, these are pretty dense in natural sugar, so don’t go crazy. They do make a great treat though!

Coconut

Ingredients:

1/2 Cup Fine shredded, unsweetened coconut

1/2 Cup Slivered Almonds

5-6 Pitted Dates (5 is enough if they are big, if they are smaller, 6 should do)

First, put the almonds in your food processor and grind them up fine. Next add in the coconut, and mix it in with the almonds until the mixture is consistent. Now you are ready to start adding the dates. I found that the easiest way to do this was to cut the dates up and mix them in a little at a time. If you add too much at once, you just end up with a big ball of sticky dates and the other ingredients don’t mix in. Continue adding dates and mixing until the mixture starts to get clumpy. The mixture should not stick together too much in the food processor. Don’t worry, it will pack together fine. Take the mix out of the food processor, pack it into a dense ball, then roll it out to the desired thickness on a piece of wax paper. Now you can cut them into individual portions, wrap them in saran wrap and you are good to go!

Apples and Cinnamon

Ingredients:

About 1 Cup of bake dried apple chips (I just used two handfuls)

1/2 Cup Slivered Almonds

1/2 Tsp. Cinnamon (more if you want stronger flavor)

5-6 Pitted Dates (5 is enough if they are big, if they are smaller, 6 should do)

First, put the apples in your food processor and grind them up fine. Next add in the slivered almonds, and grind them in with the apples until the mixture is consistent. Mix in the cinnamon next. Now you are ready to start adding the dates. I found that the easiest way to do this was to cut the dates up and mix them in a little at a time. If you add too much at once, you just end up with a big ball of sticky dates and the other ingredients don’t mix in. Continue adding dates and mixing until the mixture starts to get clumpy. The mixture should not stick together too much in the food processor. Don’t worry, it will pack together fine. Take the mix out of the food processor, pack it into a dense ball, then roll it out to the desired thickness on a piece of wax paper. Now you can cut them into individual portions, wrap them in saran wrap and you are good to go!

Paleo Coconut Vanilla Ice Cream

Paleo Coconut Vanilla Ice Cream

Coconut ice cream

The good news is that you don’t have to say goodbye to ice cream when following the Paleo diet. The bad news is that you’ll absolutely have to make it yourself. Some health food stores now offer a coconut milk alternative to regular ice cream, but I think it still contains some nasty ingredients. Making it yourself can actually be fun and rewarding. You’ll impress everybody when they’ll learn that you made the ice cream yourself from A to Z and you have much more control over the final result.

This rrecipe is 100% Paleo and while you have to possibility to add some sugary indulgences like dark chocolate or honey in it, it’s completely up to you and you don’t have to add anything sugary to get a great result that’ll please everybody. You can leave it plain like your usual vanilla ice cream or add any of your favorite flavoring during the preparation process. Fruits, coconut flakes, nuts or mint are all good options, as are honey or chocolate if you’re in for a little treat. You can always prepare the ice cream plain and add any of those other options when serving the ice cream so you can enjoy different flavors every time.

People are often worried about making ice cream because they don’t have an ice cream machine, but it’s not much more complicated or time consuming without one. The trick is to fully cool the custard in the refrigerator before putting it in a bowl in the freezer and vigorously whisking it every 30 minutes for about 2 to 3 hours while it freezes. This will prevent hard crystals to form and will produce the same smooth ice cream you’d expect from an ice cream machine.

This is a real ice cream made with a custard with the help of eggs. Unlike simpler ice cream recipes not based on a custard, this one will be much richer and will feel like the real ice cream you’re used to. It takes a bit more implication on your part, but the result will speak for itself.

Paleo coconut vanilla ice cream recipe

Ingredients

Base

  • 1 can coconut milk, full-fat;
  • 2 eggs or 4 egg yolks (yolks alone will give even more richness);
  • Seeds from 2 fresh vanilla beans or 4 tbsp real vanilla extract.

Possible flavoring options (add any or a combination of the fallowing flavorings)

  • 1/2 cup of your favorite berries (chopped or blended to a puree);
  • 1/2 cup coconut flakes;
  • 1/4 cup finely chopped mint;
  • 1/4 cup chopped nuts;
  • Lemon, lime or orange zest;
  • 3 tbsp raw honey;
  • 1/4 cup dark chocolate chips or flakes (you can take a high quality dark chocolate and chop it yourself to your liking).

Technique

  1. Boil some water in a pot and reduce to a simmer.
  2. Place a heat proof bowl over it in a double boiler fashion and pour the coconut milk in it. Put vanilla seeds or vanilla extract with the coconut milk and heat until hot, but make sure it doesn’t come to a boil. If using flavorings such as mint or dark chocolate, you can add them now. You can also add chocolate at the end of the process to keep the pieces whole.
  3. Whisk the eggs of yolks in a separate bowl. Add one ladleful of the now hot coconut milk to the eggs while whisking quite vigorously. What you’re doing is tempering the eggs and slowly bringing the temperature up without cooking the eggs and risking that they scramble. Add two or three other ladlefuls of the coconut milk mixture and incorporate them to the eggs while whisking continuously.
  4. Take the tempered eggs and whisk in the bowl where the rest of the coconut milk is on the double boiler.
  5. Whisk for a couple of minutes non-stop to form a thick custard. Make sure it doesn’t get too hot and the simmering water doesn’t touch the bowl.
  6. Once the custard is ready, remove from the heat source and let it cool on the counter or the refrigerator.
  7. You can add any other flavoring you want to use once the custard is cold enough to put a finger in it and feel comfortable.
  8. Let it cool even more in the refrigerator before freezing it.
  9. Put in your ice cream maker and follow its instructions or put in a baking dish in the freezer and stir vigorously every 30 minutes for about 2 to 3 hours until it’s set.
  10. Take it out of the freezer for about 10 minutes before enjoying so it softens a bit. Serve with added coconut milk, berries, mint, coconut flakes or any other flavoring you might like.

I can’t believe its not Hummus

Well I heard it from quite a few clients that they wish they could have Hummus, so here is an option thanks to primalkitchenchaos.com

Ingredients:
1 3/4 cup Zucchini (approximately half a ‘decent-sized’ one), peeled and cut into smaller pieces
1/2 cup raw, unsalted Macadamia Nuts
2 T Tahini
2 T Extra-Virgin Olive Oil
2 1/2 teas. Lemon Juice
1+ cloves of Garlic (I used one big ass clove, but you may need several smaller cloves to suit your tastes)
1 teas. Sea Salt
1 slightly rounded teas. Cumin
Dash of Cayenne Pepper
Paprika to garnish, if you’re into that sort of thing.

Optional Add-Ins: Roasted Red Peppers, Pine Nuts, Artichokes, Sun-Dried Tomato, Black or Kalamata Olives, etc.

This one is pretty simple.

You ready?

  • Put all ingredients into a food processor (I just used a blender).
  • Blend until smooth and creamy.

Ta-da!

Garlic and Ham Cauliflower Mashers

Ingredients:

Cauliflower Head

Garlic

Salt and Pepper

Coconut Milk

Ham

Yellow Onion

Olive Oil

Fresh Parsley or Basil

Cauliflower Mashers:

Cut the cauliflower into small florets and put in a microwave safe bowl with 3-4 TBSP. of water for 3 minutes in the microwave.  Mash and put back in the microwave for 2 more minutes then mash again to make creamy smooth.  Add garlic, salt, pepper and coconut milk to taste. Chop up cooked ham and mix into the cauliflower. 

Caramelized Onions:

Put in a saute pan enough olive oil to coat the bottom and add thick shredded yellow onions (1/2 to 3/4 onion feeds about two adults) and salt.  Cook on low for about 20-30 minutes tossing so they don’t burn.

Once the onions are done place the cauliflower mashers on the plate and top with caramelized onions and fresh parsley or basil.

Coconut Fried Bananas, you'll never go back to your old Banana Desert again!

Coconut Fried Bananas

Well Scott and I have come up with something to die for…….you can’t eat just one!

Ingredients:

Oil of your choice (we used just coconut oil and then half coconut oil/olive oil and both ways tasted great

Sliced Bananas

Powdered Unsweetened Coconut

Cinnamon

While the oil is heating slice your bananas and place in a Ziploc bag with coconut and cinnamon.  Shake well and make sure they are all coated.  Place into oil and cook until golden brown and flip.  When both sides are done, serve warm and enjoy!

Coconut Fried Bananas, you'll never go back to your old Banana Desert again!

Hai’s Paleo Taco Salad

Avocado Mix

Avocado (firm not to ripe)

Juice from 1.5 Limes

Tomatoes – Vine Ripe are the best

Salt and Pepper to taste.

Salad Mix:

Iceberg Lettuce, Olives, Cooked and Seasoned Ground Turkey

Mix everything in a bowl and top with salsa

Hai’s pic on the salsa’s are: Trader Joe’s organic Tomatillo and roasted yellow chili salsa or Green Mountain Gringo Salsa from Raleys

Heather made and said it was Super Delicious!

Macadamia/Coconut Crusted Chicken

1 1/4c. Macadamia Nuts

1c. Almond Meal (make sure its nothing but almonds)

1/2c. Shredded Coconut

Macadamia Nut oil or Olive oil

2-3 TBSP. Coconut Milk (if you have it)

4-6 Pieces Chicken, Fish or Pork

Preheat Oven to 350 Degree

In a nut grinder or on a cutting board, roughly chop macadamia nuts and place in a shallow bowl. Macadamia nuts can often be expensive so consider substituting pecans or walnuts if this is the case. Add almond meal flour and finely blended coconut then lightly season with salt and pepper.  Season the chicken breast with salt and pepper and set aside.  In a large skillet (cast iron is best though any skillet in good condition will do) heat 3 tablespoons macadamia nut oil or olive oil over medium or medium-low heat, depending on your cook top. Olive oil has a low specific heat and can smoke when cooked at higher temperatures.  Whisk eggs in a small bowl and add 2 tablespoons coconut milk if desired.   Dip each piece of chicken in egg, then coat completely in nut and flour mixture. Place directly into skillet. Cook for approximately four minutes on each side or until golden in color.  Transfer chicken to baking dish and place in oven. Cook 45-55 minutes.  (check them after about 35-40 min.)

Remove from oven and enjoy!

Heather made and said it was Super Delicious!

Super yummy served hot with cinnamon on top!

Butternut Squash and Sweet Potato Bake

Ingredients:

9×9 Dish

1 small butternut Squash

3 Small sweet potatoes

Olive Oil

1/8c. Coconut oil

3/4c. Applesauce

2 Tbsp. Cinnamon

1.5 tsp. Pumpkin Spice

4 Eggs

1/2c. Coconut Flakes

First heat the oven to 375, then slice a butternut squash in half long ways (remove seeds).  Drizzle olive oil on a cookie sheet then place the butternut squash upside down to cook for 50min. or until soft enough to mash.  Boil peeled sweet potatoes until soft and mash also.  Once the potatoes and squash are smooth add eggs, applesauce, spices and mix until smooth and creamy.  Put coconut into a food processor on hi until blended into small bits, then add to mixture.  Next coat the 9×9 pan with all of the coconut oil and layer a thick layer of cinnamon and then pour batter on top. Bake for 40-50 minutes on 350 or until done in the middle.

Super yummy served hot with cinnamon on top!

Spinach Salad with Stir Fry

Ingredients:

1 lbs. Ground Turkey or Lean Ground Beef

Salt, Pepper, Garlic

Green Onions

Water Chestnuts

Slivered Carrots

Pineapple

Mandarin Oranges

Slivered Almonds

Balsamic Vinegar and Oil for the dressing.

Cook the meat seasoned with garlic, salt, and pepper until done.  Then add Carrots and Water Chestnuts with 1/2c. water to soften the carrots.  As soon as the carrots are the way you like them, add the onions and cook for about a minute longer.  In the bottom of your bowl place your cold uncooked Spinach and top with Stir Fry mixture.  Add fruit, Almonds and Drizzle with  the dressing.  Super Yummy and only takes about 20 minutes to prepare and serve.

Mexi Salad with Fresh Guacamole

For those Mexican food lovers here is an idea from whole9life.com

Whole30 Recipe Book:  Mexi-salad with fresh guacamole

Whole30 Recipe Book: Mexi-salad with fresh guacamole

on 27 January, 2010

We’ve been on the road a ton, and that means making extra efforts when it comes to Eating Good Food.  When we travel, we pre-package travel meals in glass storage containers, pack coolers full of ice to keep foods fresh, shop for lunch at the nearest healthy food market, and order the best available meats, oils and vegetables for dinner.  It also means that when we get home, we put EXTRA effort into cooking high quality, high variety, fresh and balanced meals.  Hitting the grocery store as on your way home from a long trip isn’t fun, but it’s important to eat as well as you can, as often as you can, especially after being forced to compromise on quality during your travels.

This past weekend, we returned from our CF Stamford gig too lazy to prepare a complicated meal, but desperately craving something fresh and green and hearty.  Enter the oh-so-flexible, always delicious, ridiculously simple Mexi-salad. We grabbed some grass-fed local ground beef from the market, a variety of colorful, fresh vegetables from the grocery store and a head of crisp Romaine lettuce to use as our salad base.  (And because we were feeling lazy, we bought organic diced tomatoes and salsa instead of preparing our own.) Dallas made the recipe up as he went along, but the beauty of a meal like this is you can spice to taste, and include whatever vegetables you like.  The more the merrier in this dish – it all blends together beautifully.

Mexi-Salad with fresh Guacamole

Taco salad:

  • 2 lbs. organic, grass-fed ground beef (fresh, or frozen and thawed)
  • 1 can (16 oz.) of organic diced tomatoes (read ingredients!), or dice your own
  • 1 tsp paprika
  • 1/2 tsp chili powder
  • 1/2 tsp cinnamon
  • 1/2 tsp cumin
  • 1 head of fresh, crisp romaine lettuce, chopped
  • 1 each yellow, green and red pepper, diced
  • 1 jar of organic salsa (or make your own )

Guacamole:

  • 4 fresh avocado, pitted and mashed
  • 1-2 garlic cloves, pressed
  • 2 limes, squeezed for juice (squeeze them like you’re deadlifting!)
  • 1/4 tsp cumin
  • 1/4 tsp chili powder
  • 1/2 tsp sea salt
  • fresh ground black pepper, to taste
  • fresh cilantro (chopped), to taste

Instructions:

  • Prepare the guacamole ahead of time, and chill while you make the salad.  Mash the avocado in a glass or ceramic bowl* to desired consistency.  Pour the lime juice over the avocado right away to prevent browning.  Use a wooden spoon* to mix in all other ingredients.

*The lime juice in this recipe is reactive with metal, so avoid metal mixing bowls and spoons.  Plus, we always prefer alternatives to plastic.

  • Start to brown the ground beef.  Add tomatoes and spices and simmer until it’s no longer pink.  Drop a pile of chopped romaine on a plate, top with ground beef, sprinkle with diced pepper and cover with fresh salsa.  Spoon a hearty helping of guacamole on the side.

We’d also like this topped with black olives, onion or chives, or any other fresh vegetables you can think of.  You can also boost your leafy green consumption by using baby spinach as your salad base… but there’s something about the warm ground beef on top of the crispness of romaine that we really like. (A blend of both lettuce and spinach might be just the thing.)

We don’t count calories or blocks, so we’re not sure what this would work out to from a macronutrient perspective… but if you Zone, you can easily figure that out for yourself.  Add or subtract fat in the form of more or less guacamole, and if you need more carbs, consider adding pineapple or making a mango salsa instead of the traditional tomato-based version. Olé!