Ingredients
1 head of cauliflower
1 Tbs minced garlic
a scant ½ cup of minced shallots (This was 2 large shallots for me)
2 tsp olive oil
1 cup of coconut cream (I like the Savoy brand)
½ cup of organic chicken stock (make sure there is no sugar in the ingredient list)
½ tsp of salt
¼ tsp of pepper
¼ tsp of ground nutmeg
2 tsp coconut flour (I like the Nutiva brand)
4-5 strips of nitrate-free bacon, crumbled
optional-1/2 cup of crumbled goat cheese (skip to make strictly Paleo)
Instructions
Preheat the oven to 350 degrees.
Cut the cauliflower head into smaller cauliflower florets.
Fill a big pot of water, put a dash of salt it in, and heat over high heat until the water boils. Put the cauliflower florets into the boiling water and cook for 5 minutes. Drain the cauliflower and set aside.
Put 2 tsp of olive oil into a saute pan and heat over medium heat. Put the minced shallots and garlic into the pan, mix into the olive oil with a spatula, and cook for 4 minutes.
Add the coconut cream, chicken stock, salt, pepper, and ground nutmeg to the pan.
Whisk the coconut flour into the mixture.
Increase the heat to medium/high heat and let the mixture boil for 5 minutes, while mixing often. Remove from heat and set the saute pan aside.
Cover a plate in paper towels, put 4-5 strips of bacon onto the paper towels, and cover with another paper towel. Cook the bacon in the microwave for 4 minutes. The bacon should be cooked to the point where it crumbles easily.
Crumble the bacon and put into the white sauce. Put the cauliflower into the sauce, mix with a spatula and then pour everything into an 8 X 8 inch pan.
Put the pan into the oven, and cook the cauliflower for 20 minutes.
Then, set the oven to broil.
If you are adding goat cheese, remove the cauliflower from the oven and top with the crumbled goat cheese.
Then broil the cauliflower (with or without goat cheese) for 5 minutes. Make sure to check on it regularly to make sure it doesn't burn.
Allow the cauliflower to cool for a bit, serve, and Enjoy!
Wednesday, December 23, 2015
Saturday, December 19, 2015
Reindeer Run 2015
Monday, December 14, 2015
My first 15K-Hot Chocolate 2015
My goal was to be under 2 hours and ideally under 12 minutes per mile, and I made it, so I was very happy!!!
Saturday, December 5, 2015
Sunday, November 29, 2015
Chicken, bacon and avocado salad
Ingredients:
1/4 pound bacon, or 4-5 slices, cut into 1/2 inch bits
8 boneless, skinless chicken thighs, chopped into 2 inch pieces, seasoned with salt and pepper
1 avocado – peeled, pitted and cut into 1-inch chunks
1 head romaine lettuce, chopped
1/4 cup chopped red onion
1/2 cup chopped walnut
1 apple – cut into 1 inch chunks (optional)
Dressing:
1/4 cup balsamic vinegar
2 tablespoon apple cider
1 shallot, minced
2 cloves garlic, minced
1 teaspoon mustard
pinch salt
pinch black pepper
1/3 cup extra virgin olive oil
Dressing:
Wednesday, October 21, 2015
Artichoke recipe
Ingredients:
3 artichokes, trimmed and prepped – use scissors to trim the tops and bottoms and snip off the pointy ends
1 lemon
1 bay leaf
1/4 cup extra virgin olive oil
Pink Himalayan sea salt
Fresh ground black pepper
1 cup of bone broth or filtered water
Ghee (or butter)
Directions:
Place trimmed and cleaned artichokes in a slower cooker or saucepan with 1/4 inch of bone broth or water on the bottom.
Add bay leaf, a squeeze of lemon, and salt and pepper
Drizzle with extra virgin olive oil
In the slower cooker, cook on low for 4 hours. On the stovetop, cover the saucepan with a lid and cook on medium heat for 30 minutes.
Serve with melted ghee or butter of your choice.
3 artichokes, trimmed and prepped – use scissors to trim the tops and bottoms and snip off the pointy ends
1 lemon
1 bay leaf
1/4 cup extra virgin olive oil
Pink Himalayan sea salt
Fresh ground black pepper
1 cup of bone broth or filtered water
Ghee (or butter)
Directions:
Place trimmed and cleaned artichokes in a slower cooker or saucepan with 1/4 inch of bone broth or water on the bottom.
Add bay leaf, a squeeze of lemon, and salt and pepper
Drizzle with extra virgin olive oil
In the slower cooker, cook on low for 4 hours. On the stovetop, cover the saucepan with a lid and cook on medium heat for 30 minutes.
Serve with melted ghee or butter of your choice.
Friday, October 16, 2015
Potato and apple soup
INGREDIENTS
4-6 slices good quality bacon, chopped
1 large russet potato, peeled and chopped
2 Fuji apples, peeled cored, and chopped
1 medium onion, chopped
1 medium fennel bulb, trimmed cored, and chopped (reserve fronds)
2 garlic cloves, minced
3 cups good quality chicken stock
½ cup full-fat coconut milk
1 tbsp ghee or coconut oil
Cayenne pepper, as garnish (optional)
Thin apple slices, as garnish (optional)
PREPARATION
Heat a skillet over medium heat and cook bacon until crispy, about 8-10 minutes.
Remove bacon with a slotted spoon, allow to cool, and crumble. Set aside.
Carefully pour the bacon grease into a large saucepan with 1 tbsp of ghee or coconut oil and heat over medium heat.
Once melted add onion, potato, chopped fennel bulb, and garlic. Cook for 5 minutes, or until onion becomes soft.
Next add chopped apples, chicken stock, and season to taste with salt and pepper.
Bring mixture to a boil and reduce heat to a simmer.
Cover and simmer for 10 minutes, or until the potatoes and apples are tender.
Once the soup is done simmering transfer to a blender; add in coconut milk and blend until smooth, or you can use an immersion blender.
Be careful when blending hot liquids as the steam can force the lid of the blender off.
Pour soup into 4 individual soup bowls top with crumbled bacon, garnish with fennel fronds, apple slices and sprinkle of cayenne pepper (if using).
4-6 slices good quality bacon, chopped
1 large russet potato, peeled and chopped
2 Fuji apples, peeled cored, and chopped
1 medium onion, chopped
1 medium fennel bulb, trimmed cored, and chopped (reserve fronds)
2 garlic cloves, minced
3 cups good quality chicken stock
½ cup full-fat coconut milk
1 tbsp ghee or coconut oil
Cayenne pepper, as garnish (optional)
Thin apple slices, as garnish (optional)
PREPARATION
Heat a skillet over medium heat and cook bacon until crispy, about 8-10 minutes.
Remove bacon with a slotted spoon, allow to cool, and crumble. Set aside.
Carefully pour the bacon grease into a large saucepan with 1 tbsp of ghee or coconut oil and heat over medium heat.
Once melted add onion, potato, chopped fennel bulb, and garlic. Cook for 5 minutes, or until onion becomes soft.
Next add chopped apples, chicken stock, and season to taste with salt and pepper.
Bring mixture to a boil and reduce heat to a simmer.
Cover and simmer for 10 minutes, or until the potatoes and apples are tender.
Once the soup is done simmering transfer to a blender; add in coconut milk and blend until smooth, or you can use an immersion blender.
Be careful when blending hot liquids as the steam can force the lid of the blender off.
Pour soup into 4 individual soup bowls top with crumbled bacon, garnish with fennel fronds, apple slices and sprinkle of cayenne pepper (if using).
Monday, October 12, 2015
Maybe an alternative for my latte?
INGREDIENTS
½ cup coconut milk
2 tablespoons pumpkin puree
1 teaspoon local fall flower honey, to taste
½ teaspoon pumpkin pie spice
2 shots of espresso or extra strong coffee
INSTRUCTIONS
Whisk together coconut milk, pumpkin, honey and spice. Froth with cappuccino machine or heat gently on stove top and whisk to froth.
Brew espresso or extra strength coffee and pour into mug.
Pour frothed coconut milk mixture into mug. Garnish with additional pumpkin pie spice.
½ cup coconut milk
2 tablespoons pumpkin puree
1 teaspoon local fall flower honey, to taste
½ teaspoon pumpkin pie spice
2 shots of espresso or extra strong coffee
INSTRUCTIONS
Whisk together coconut milk, pumpkin, honey and spice. Froth with cappuccino machine or heat gently on stove top and whisk to froth.
Brew espresso or extra strength coffee and pour into mug.
Pour frothed coconut milk mixture into mug. Garnish with additional pumpkin pie spice.
Monday, October 5, 2015
Paleo risotto recipe
Ingredients:
1 head of cauliflower, chopped
1 cup full-fat coconut milk
3 tablespoons ghee (or Kerrygold butter)
1 medium onion, chopped
1 pound of sugar- and nitrate-free prosciutto ham, chopped
Pink Himalayan sea salt
Fresh ground organic black pepper
Directions:
Heat a (preferably cast-iron) pan and add all but 1 tablespoon of ghee or butter.
Once heated, add onions. Cook for about 10 minutes until golden and caramelizing. You can go up to 30 minutes for a sweeter taste – this part is all about the chef’s preference.
Once done, add ham and cook for 3 minutes.
Turn off the burner and place a lid on the pan.
While the onions are cooking, break apart cauliflower and boil until fork ready.
Strain the cauliflower, then use a hand masher to get it to semi-lumpy.
Once done, add remaining ghee or butter. Also slowly add your coconut milk. Add 1/4 cup or less at a time until you reach your desired consistency. The right amount can vary, so go slowly as not to water it down. You want a rich, creamy texture.
Once this is done, throw it into the onion-and-ham pan and turn the heat back up! Add all remaining ingredients and heat for about 3 minutes.
1 head of cauliflower, chopped
1 cup full-fat coconut milk
3 tablespoons ghee (or Kerrygold butter)
1 medium onion, chopped
1 pound of sugar- and nitrate-free prosciutto ham, chopped
Pink Himalayan sea salt
Fresh ground organic black pepper
Directions:
Heat a (preferably cast-iron) pan and add all but 1 tablespoon of ghee or butter.
Once heated, add onions. Cook for about 10 minutes until golden and caramelizing. You can go up to 30 minutes for a sweeter taste – this part is all about the chef’s preference.
Once done, add ham and cook for 3 minutes.
Turn off the burner and place a lid on the pan.
While the onions are cooking, break apart cauliflower and boil until fork ready.
Strain the cauliflower, then use a hand masher to get it to semi-lumpy.
Once done, add remaining ghee or butter. Also slowly add your coconut milk. Add 1/4 cup or less at a time until you reach your desired consistency. The right amount can vary, so go slowly as not to water it down. You want a rich, creamy texture.
Once this is done, throw it into the onion-and-ham pan and turn the heat back up! Add all remaining ingredients and heat for about 3 minutes.
Sunday, September 27, 2015
Banana pancakes
INGREDIENTS
4 large ripe bananas
6 eggs
2 tsp vanilla extract
1 tsp ground cinnamon
¼ tsp baking soda
1 tsp lemon juice
Fresh fruit
PREPARATION
Crack the eggs in a bowl and whisk them.
In another bowl, lightly mash the bananas with a potato masher or a fork.
Add the eggs, baking soda, lemon juice, vanilla, and cinnamon to the mashed bananas and stir to combine.
Pour about 2 tablespoons of the batter at a time onto a skillet placed over a medium-low heat and cook until the bottom appears set (1 to 2 minutes). Flip with a spatula and cook for another minute.
Serve immediately, topped with fresh fruit.
4 large ripe bananas
6 eggs
2 tsp vanilla extract
1 tsp ground cinnamon
¼ tsp baking soda
1 tsp lemon juice
Fresh fruit
PREPARATION
Crack the eggs in a bowl and whisk them.
In another bowl, lightly mash the bananas with a potato masher or a fork.
Add the eggs, baking soda, lemon juice, vanilla, and cinnamon to the mashed bananas and stir to combine.
Pour about 2 tablespoons of the batter at a time onto a skillet placed over a medium-low heat and cook until the bottom appears set (1 to 2 minutes). Flip with a spatula and cook for another minute.
Serve immediately, topped with fresh fruit.
Tuesday, September 22, 2015
Apple and squash stuffing
INGREDIENTS
1 lb ground pork
4 slices good quality bacon (gluten, nitrate & nitrite, and sugar free), chopped
4 cups butternut squash, peeled and cut into bite-size pieces (1 medium squash)
2 onions, chopped
2 celery stalks, finely chopped
2 cups apples, peeled, cored, and diced
2 garlic cloves, minced or pressed
1 tbsp Dijon mustard
¼ cup almond or coconut flour (optional)
1 cup good quality chicken stock
1 cup fresh or frozen cranberries, chopped
½ cup pomegranate seeds
2 eggs (optional)
⅓ cup Paleo cooking fat
½ tsp ground cinnamon
Sea salt & freshly ground black pepper
PREPARATION
Preheat oven to 350 F.
Melt the cooking fat in a large skillet placed over a medium-high heat.
Sauté the butternut squash, onion, apple, celery, and garlic for about 10 minutes, and season to taste with sea salt and black pepper.
When the squash mixture is cooked, transfer it to a separate bowl and set aside.
In the same skillet, cook the ground meat and the bacon until browned.
Add the meat to the same bowl as the vegetables.
Add all the remaining ingredients to the bowl and give everything a good stir.
Pour the stuffing into a 13 inch x 9 inch baking dish and place in the oven for 45 minutes to 1 hour, or until the butternut squash is tender.
1 lb ground pork
4 slices good quality bacon (gluten, nitrate & nitrite, and sugar free), chopped
4 cups butternut squash, peeled and cut into bite-size pieces (1 medium squash)
2 onions, chopped
2 celery stalks, finely chopped
2 cups apples, peeled, cored, and diced
2 garlic cloves, minced or pressed
1 tbsp Dijon mustard
¼ cup almond or coconut flour (optional)
1 cup good quality chicken stock
1 cup fresh or frozen cranberries, chopped
½ cup pomegranate seeds
2 eggs (optional)
⅓ cup Paleo cooking fat
½ tsp ground cinnamon
Sea salt & freshly ground black pepper
PREPARATION
Preheat oven to 350 F.
Melt the cooking fat in a large skillet placed over a medium-high heat.
Sauté the butternut squash, onion, apple, celery, and garlic for about 10 minutes, and season to taste with sea salt and black pepper.
When the squash mixture is cooked, transfer it to a separate bowl and set aside.
In the same skillet, cook the ground meat and the bacon until browned.
Add the meat to the same bowl as the vegetables.
Add all the remaining ingredients to the bowl and give everything a good stir.
Pour the stuffing into a 13 inch x 9 inch baking dish and place in the oven for 45 minutes to 1 hour, or until the butternut squash is tender.
Monday, September 14, 2015
Molten chocolate lava cake-got to be yummy
Ingredients:
5 tablespoons plus more for greasing ramekins of grass-fed butter (ghee or coconut oil) 1 cup Enjoy Life Mini Chocolate Chips (soy free, dairy free) 2 cage-free egg yolks 2 cage-free eggs 3 tablespoons coconut palm sugar 1 heaping tablespoon unsweetened cocoa powder 2 tablespoons blanched almond flour pinch of pink himalayan salt 1/4 teaspoon of vanilla unsweetened cocoa powder for garnish (optional) raspberries for garnish (optional) caramel sauce for garnish (see recipe below)
Directions:
1. Pre-heat oven to 425. Grease ramekins well with butter.
2. Using the double boiler method melt the butter and chocolate together in a medium sized bowl.
3. In a large bowl whisk together the egg yolks, eggs, and coconut palm sugar until frothy.
4. Then stir in the melted chocolate mixture into the egg and sugar mixture and whisk until combined. Set aside.
5. In a small bowl combine cocoa powder, almond flour, and salt. Then sift into the chocolate mixture and whisk until combined.
6. Now stir the vanilla in.
7. Pour the mixture evenly into the ramekins, you can use 5 oz ramekins to make 4 servings or use 8 oz ones to make 2 servings. Tap lightly on the counter to remove air bubbles.
8. Refrigerate them for 30 minutes.
9. Place the ramekins in the casserole dish and carefully pour hot water (can be tap or boiled) into the casserole dish until it goes half way up the side of the ramekins.
10. Bake for 15-18 minutes. You will know they are done when the middle doesn’t look quite cooked all the way through but the edges do. Remove ramekins from the casserole dish and let them cool for about 10 minutes. Slide a butter knife around the edge of the ramekin to pull the cake away from the sides, then turn it upside down over a plate and tap the bottom firmly until the cake slides out. Garnish with cocoa powder, caramel and any other desired toppings.
Caramel Garnish Ingredients:
1/2 cup of grass-fed butter (or ghee) 1 cup of coconut palm sugar 1/2 cup of canned coconut milk, full fat (room temp.) 3 cage-fee egg yolks few pinches of pink himalayan salt
Directions:
1. Over low heat melt the grass-fed butter in a medium saucepan. Then add the coconut palm sugar and combine with the melted butter using a whisk. Now add the coconut milk and whisk until combined.
2. Stir in the egg yolks one at a time with the whisk. Then stir in a few pinches of salt. Let the mixture sit over low heat for about 5 minutes, use a whisk to stir the mixture intermittently.
3. Now turn up the heat to medium high until the caramel mixture starts to boil. Whisk then let boil for a few minutes. Remove from heat, stir and allow to cool. It will continue to thicken as it cools.
5 tablespoons plus more for greasing ramekins of grass-fed butter (ghee or coconut oil) 1 cup Enjoy Life Mini Chocolate Chips (soy free, dairy free) 2 cage-free egg yolks 2 cage-free eggs 3 tablespoons coconut palm sugar 1 heaping tablespoon unsweetened cocoa powder 2 tablespoons blanched almond flour pinch of pink himalayan salt 1/4 teaspoon of vanilla unsweetened cocoa powder for garnish (optional) raspberries for garnish (optional) caramel sauce for garnish (see recipe below)
Directions:
1. Pre-heat oven to 425. Grease ramekins well with butter.
2. Using the double boiler method melt the butter and chocolate together in a medium sized bowl.
3. In a large bowl whisk together the egg yolks, eggs, and coconut palm sugar until frothy.
4. Then stir in the melted chocolate mixture into the egg and sugar mixture and whisk until combined. Set aside.
5. In a small bowl combine cocoa powder, almond flour, and salt. Then sift into the chocolate mixture and whisk until combined.
6. Now stir the vanilla in.
7. Pour the mixture evenly into the ramekins, you can use 5 oz ramekins to make 4 servings or use 8 oz ones to make 2 servings. Tap lightly on the counter to remove air bubbles.
8. Refrigerate them for 30 minutes.
9. Place the ramekins in the casserole dish and carefully pour hot water (can be tap or boiled) into the casserole dish until it goes half way up the side of the ramekins.
10. Bake for 15-18 minutes. You will know they are done when the middle doesn’t look quite cooked all the way through but the edges do. Remove ramekins from the casserole dish and let them cool for about 10 minutes. Slide a butter knife around the edge of the ramekin to pull the cake away from the sides, then turn it upside down over a plate and tap the bottom firmly until the cake slides out. Garnish with cocoa powder, caramel and any other desired toppings.
Caramel Garnish Ingredients:
1/2 cup of grass-fed butter (or ghee) 1 cup of coconut palm sugar 1/2 cup of canned coconut milk, full fat (room temp.) 3 cage-fee egg yolks few pinches of pink himalayan salt
Directions:
1. Over low heat melt the grass-fed butter in a medium saucepan. Then add the coconut palm sugar and combine with the melted butter using a whisk. Now add the coconut milk and whisk until combined.
2. Stir in the egg yolks one at a time with the whisk. Then stir in a few pinches of salt. Let the mixture sit over low heat for about 5 minutes, use a whisk to stir the mixture intermittently.
3. Now turn up the heat to medium high until the caramel mixture starts to boil. Whisk then let boil for a few minutes. Remove from heat, stir and allow to cool. It will continue to thicken as it cools.
Honey sesame chicken
for the chicken:
1 chicken breast, cut into bite sized pieces
1 egg
1 cup tapioca flour
2-3 tbsp coconut oil
Directions:
Heat the oil over medium heat.
While it heats up, dip your pieces of chicken into the egg, then into the tapioca flour.
Fry evenly on both sides.
Honey sesame sauce:
2 tbsp ketchup
2 tbsp butter
1/3 cup coconut aminos
1 tsp sesame oil
1 tbsp honey
3 scallions, diced
Directions:
Combine everything except the scallions over low heat.
Once it has thickened, add the scallions but reserve some to sprinkle overtop.
Toss the sauce and the chicken together.
Serve with rice or cauliflower rice.
1 chicken breast, cut into bite sized pieces
1 egg
1 cup tapioca flour
2-3 tbsp coconut oil
Directions:
Heat the oil over medium heat.
While it heats up, dip your pieces of chicken into the egg, then into the tapioca flour.
Fry evenly on both sides.
Honey sesame sauce:
2 tbsp ketchup
2 tbsp butter
1/3 cup coconut aminos
1 tsp sesame oil
1 tbsp honey
3 scallions, diced
Directions:
Combine everything except the scallions over low heat.
Once it has thickened, add the scallions but reserve some to sprinkle overtop.
Toss the sauce and the chicken together.
Serve with rice or cauliflower rice.
Pretzels-wonder if the kids would eat them......
INGREDIENTS
½ cup of water
½ cup of butter or Oiive oil or Ghee
½ teaspoon sea salt
2 Tablespoons apple cider vinegar
½ cup of tapioca flour
½ teaspoon of baking soda
½ teaspoon baking powder
1 cup of coconut flour
1 large egg
Glaze
2 Tablespoons melted butter
1 tablespoon of coarse salt
INSTRUCTIONS
In a small pan melt over medium heat, add the water, butter, salt, and vinegar and bring to a boil.
Remove the pan from the heat and place on your counter top.
Add in the tapioca flour and stir for 2 minutes until you get a wet paste.
Add in the baking soda and powder and stir while the mixture foams - roughly 3 seconds.
Next add in the coconut flour and egg and mix well until you get a dough.
Place the dough on a piece of parchment paper and knead for 30 seconds to 1 minute. If you are having issues getting it to combine, you can try putting it into a food processor or Blendtec/Vitamix to get it to form a dough.
Pinch of a 1" - 2" piece of dough and roll into a ½" round by 6" - 7" log.
Twist into a pretzel shape and place on a piece of parchment on a baking sheet and brush with butter.
Sprinkle coarse salt on the surface and bake at 350 degrees for 25 - 30 minutes.
INGREDIENTS
Paleo Soft Pretzel Recipe
5 Applegate Farms Organic Grass Fed Hot Dogs
INSTRUCTIONS
Make the Paleo Soft Pretzel recipe and instead of rolling the dough into pretzel shapes wrap around the hot dog as shown.
Bake at 350 degrees for 35 - 40 minutes
½ cup of water
½ cup of butter or Oiive oil or Ghee
½ teaspoon sea salt
2 Tablespoons apple cider vinegar
½ cup of tapioca flour
½ teaspoon of baking soda
½ teaspoon baking powder
1 cup of coconut flour
1 large egg
Glaze
2 Tablespoons melted butter
1 tablespoon of coarse salt
INSTRUCTIONS
In a small pan melt over medium heat, add the water, butter, salt, and vinegar and bring to a boil.
Remove the pan from the heat and place on your counter top.
Add in the tapioca flour and stir for 2 minutes until you get a wet paste.
Add in the baking soda and powder and stir while the mixture foams - roughly 3 seconds.
Next add in the coconut flour and egg and mix well until you get a dough.
Place the dough on a piece of parchment paper and knead for 30 seconds to 1 minute. If you are having issues getting it to combine, you can try putting it into a food processor or Blendtec/Vitamix to get it to form a dough.
Pinch of a 1" - 2" piece of dough and roll into a ½" round by 6" - 7" log.
Twist into a pretzel shape and place on a piece of parchment on a baking sheet and brush with butter.
Sprinkle coarse salt on the surface and bake at 350 degrees for 25 - 30 minutes.
INGREDIENTS
Paleo Soft Pretzel Recipe
5 Applegate Farms Organic Grass Fed Hot Dogs
INSTRUCTIONS
Make the Paleo Soft Pretzel recipe and instead of rolling the dough into pretzel shapes wrap around the hot dog as shown.
Bake at 350 degrees for 35 - 40 minutes
Avocado tuna salad
INGREDIENTS
1 avocado
1 lemon, juiced, to taste
1 tablespoon chopped onion, to taste
5 ounces cooked or canned wild tuna
sea salt and pepper to taste
INSTRUCTIONS
Cut the avocado in half and scoop the middle of both avocado halves into a bowl, leaving a shell of avocado flesh about ¼-inch thick on each half.
Add lemon juice and onion to the avocado in the bowl and mash together. Add tuna, salt and pepper, and stir to combine. Taste and adjust if needed.
Fill avocado shells with tuna salad and serve.
1 avocado
1 lemon, juiced, to taste
1 tablespoon chopped onion, to taste
5 ounces cooked or canned wild tuna
sea salt and pepper to taste
INSTRUCTIONS
Cut the avocado in half and scoop the middle of both avocado halves into a bowl, leaving a shell of avocado flesh about ¼-inch thick on each half.
Add lemon juice and onion to the avocado in the bowl and mash together. Add tuna, salt and pepper, and stir to combine. Taste and adjust if needed.
Fill avocado shells with tuna salad and serve.
Sweet potato hash browns
Ingredients
4 medium sweet potatoes
2 eggs, whisked
1/2 cup almond flour
2 teaspoons sea salt
1/4 cup green onions, chopped (plus some for garnish)
1/4 cup coconut oil
Instructions
1. Pierce one of the sweet potatoes with a fork. Wrap it in a damp paper towel and place it in a small bowl with 1/2 inch of water. Microwave for 7-9 minutes, or until tender.
2. Let this sweet potato sit for 5 minutes. Then drain the water, peel the potato, and mash it with a fork.
3. Take the other 3 sweet potatoes and peel them. Then grate them on a box grater using the large holes. In your bowl of grated sweet potatoes, add the previous mashed potato, the 2 eggs, almond flour, sea salt, and green onion. Combine with a spoon.
4. In a skillet, pour coconut oil and heat over medium until your cast iron is hot. If you have a thermometer, it should read 350 degrees. Then drop in sweet potato "cakes" in about 2-3 tablespoon batches. Flatten them with a spatula. Cook on each side for 5 minutes or until golden brown.
5. Once cooked, place on a plate with paper towels to drain the oil. Serve HOT!
4 medium sweet potatoes
2 eggs, whisked
1/2 cup almond flour
2 teaspoons sea salt
1/4 cup green onions, chopped (plus some for garnish)
1/4 cup coconut oil
Instructions
1. Pierce one of the sweet potatoes with a fork. Wrap it in a damp paper towel and place it in a small bowl with 1/2 inch of water. Microwave for 7-9 minutes, or until tender.
2. Let this sweet potato sit for 5 minutes. Then drain the water, peel the potato, and mash it with a fork.
3. Take the other 3 sweet potatoes and peel them. Then grate them on a box grater using the large holes. In your bowl of grated sweet potatoes, add the previous mashed potato, the 2 eggs, almond flour, sea salt, and green onion. Combine with a spoon.
4. In a skillet, pour coconut oil and heat over medium until your cast iron is hot. If you have a thermometer, it should read 350 degrees. Then drop in sweet potato "cakes" in about 2-3 tablespoon batches. Flatten them with a spatula. Cook on each side for 5 minutes or until golden brown.
5. Once cooked, place on a plate with paper towels to drain the oil. Serve HOT!
Tuesday, August 18, 2015
Chicken meatloaf with cherry glaze
INGREDIENTS
2 lbs ground chicken
1 medium zucchini, grated
½ onion, diced
4 garlic cloves, minced
2 sprigs fresh thyme, minced
4 fresh sage leaves, minced
Sea salt and freshly ground black pepper
Cooking fat
Cherry Glaze:
1 cup cherries (fresh or frozen)
3 sprigs fresh time, minced
1 ½ tsp Dijon or homemade mustard
1 tbsp balsamic vinegar
1 tbsp ghee or coconut oil
PREPARATION
Preheat oven to 350 F.
Heat some cooking fat in a skillet over medium heat and sauté onion and garlic until soft, about 5 minutes.
In a bowl combine ingredients for meatloaf including the sautéed onions and gently mix.
Place meat mixture into a 9 inch x 5 inch x 3 inch loaf pan and press into the corners smoothing the top.
Place in the oven and bake for 35 minutes.
While the meatloaf is baking combine all of the ingredients for the cherry glaze in a saucepan and heat until boiling.
Reduce heat and simmer for 10 minutes, stirring occasionally.
Transfer to a blender and blend until smooth, or use an immersion blender. (This step is optional but recommended.)
Set aside.
Once the meatloaf has cooked for 35 minutes add the cherry glaze all over the top and continue baking for an additional 10 minutes, or until internal temperature is 160 F.
Remove from the oven and let it rest 5-10 minutes.
Serve warm or cold.
2 lbs ground chicken
1 medium zucchini, grated
½ onion, diced
4 garlic cloves, minced
2 sprigs fresh thyme, minced
4 fresh sage leaves, minced
Sea salt and freshly ground black pepper
Cooking fat
Cherry Glaze:
1 cup cherries (fresh or frozen)
3 sprigs fresh time, minced
1 ½ tsp Dijon or homemade mustard
1 tbsp balsamic vinegar
1 tbsp ghee or coconut oil
PREPARATION
Preheat oven to 350 F.
Heat some cooking fat in a skillet over medium heat and sauté onion and garlic until soft, about 5 minutes.
In a bowl combine ingredients for meatloaf including the sautéed onions and gently mix.
Place meat mixture into a 9 inch x 5 inch x 3 inch loaf pan and press into the corners smoothing the top.
Place in the oven and bake for 35 minutes.
While the meatloaf is baking combine all of the ingredients for the cherry glaze in a saucepan and heat until boiling.
Reduce heat and simmer for 10 minutes, stirring occasionally.
Transfer to a blender and blend until smooth, or use an immersion blender. (This step is optional but recommended.)
Set aside.
Once the meatloaf has cooked for 35 minutes add the cherry glaze all over the top and continue baking for an additional 10 minutes, or until internal temperature is 160 F.
Remove from the oven and let it rest 5-10 minutes.
Serve warm or cold.
Monday, August 17, 2015
Beef short ribs
INGREDIENTS
4 lbs beef short ribs
¾ cup coconut aminos
½ cup water
¼ cup white wine vinegar
2 Asian pears, peeled and finely grated
4 tbsp garlic, minced
2 green onions, thinly sliced
Freshly ground black pepper
Baby Bok Choy with Shiitake Mushrooms:
½ lb shiitake mushrooms, stems removed and caps sliced
1 lb baby bok choy, stems cut off, leaves separated, cut into 1 inch pieces
2 green onions, sliced, for garnish
2 garlic cloves, minced or pressed
2 tbsp coconut aminos
⅓ cup good quality chicken stock
1 ½ tbsp fish sauce
½ tsp sesame oil (optional)
1 ½ tbsp coconut oil or ghee
PREPARATION
Korean Short Ribs:
In a bowl, make the sauce by combining everything but the short ribs. Season with freshly ground black pepper to taste.
Place the short ribs in a slow cooker and cover with the sauce.
Cook on low 7-8 hours or on high 5-6 hours, until ribs are fall of the bone tender.
Transfer the ribs to a serving platter and serve.
Baby Bok Choy with Shiitake Mushrooms:
In a small bowl mix together the chicken stock, fish sauce, and sesame oil if using. Set aside.
Over high heat melt cooking fat in a large skillet or wok.
Once very hot cook garlic for 10 seconds, stirring so it is mixed with the cooking fat.
Add shiitake and stir-fry for about 1 minute.
Now add the bok choy and coconut aminos and stir-fry for another 3 minutes.
Next stir in the chicken stock mixture and continue to stir-fry for another 4 minutes, until sauce is slightly reduced but the bok choy are still bright green.
Remove from the heat, transfer to a serving bowl top with green onions and serve warm.
4 lbs beef short ribs
¾ cup coconut aminos
½ cup water
¼ cup white wine vinegar
2 Asian pears, peeled and finely grated
4 tbsp garlic, minced
2 green onions, thinly sliced
Freshly ground black pepper
Baby Bok Choy with Shiitake Mushrooms:
½ lb shiitake mushrooms, stems removed and caps sliced
1 lb baby bok choy, stems cut off, leaves separated, cut into 1 inch pieces
2 green onions, sliced, for garnish
2 garlic cloves, minced or pressed
2 tbsp coconut aminos
⅓ cup good quality chicken stock
1 ½ tbsp fish sauce
½ tsp sesame oil (optional)
1 ½ tbsp coconut oil or ghee
PREPARATION
Korean Short Ribs:
In a bowl, make the sauce by combining everything but the short ribs. Season with freshly ground black pepper to taste.
Place the short ribs in a slow cooker and cover with the sauce.
Cook on low 7-8 hours or on high 5-6 hours, until ribs are fall of the bone tender.
Transfer the ribs to a serving platter and serve.
Baby Bok Choy with Shiitake Mushrooms:
In a small bowl mix together the chicken stock, fish sauce, and sesame oil if using. Set aside.
Over high heat melt cooking fat in a large skillet or wok.
Once very hot cook garlic for 10 seconds, stirring so it is mixed with the cooking fat.
Add shiitake and stir-fry for about 1 minute.
Now add the bok choy and coconut aminos and stir-fry for another 3 minutes.
Next stir in the chicken stock mixture and continue to stir-fry for another 4 minutes, until sauce is slightly reduced but the bok choy are still bright green.
Remove from the heat, transfer to a serving bowl top with green onions and serve warm.
Sunday, August 16, 2015
Thai pork salad
INGREDIENTS
1 ½ lbs pork tenderloin, trimmed and cut into bite sized pieces
2 carrots, grated
2 green onions, chopped
1 jalapeño, thinly sliced (optional)
Napa cabbage leaves
½ cup cilantro, chopped + more for garnish
¼ cup fresh mint leaves, torn
¼ cup fresh basil leaves, torn
2 tbsp fresh ginger, miced or grated
1 garlic clove, minced
¾ cup full-fat coconut milk
⅓ cup coconut aminos
¼ cup fresh lime juice
Lime wedges (for garnish)
1 tbsp cooking fat
Sea salt to taste
PREPARATION
Combine pork, ½ cup cilantro, ginger, garlic, coconut milk, coconut aminos, lime juice, and salt in a bowl and let marinate while preparing rest of the ingredients.
Heat cooking fat over medium-high heat in a large skillet, once hot add pork including the marinade and cook for 6-8 minutes until pork is slightly pink in the middle. Stirring occasionally.
Remove from heat and transfer to serving bowl.
Toss in carrots, green onion, jalapeño if using, mint and basil.
To serve fill cabbage leaves with pork mixture, top with additional cilantro and serve with lime wedges.
1 ½ lbs pork tenderloin, trimmed and cut into bite sized pieces
2 carrots, grated
2 green onions, chopped
1 jalapeño, thinly sliced (optional)
Napa cabbage leaves
½ cup cilantro, chopped + more for garnish
¼ cup fresh mint leaves, torn
¼ cup fresh basil leaves, torn
2 tbsp fresh ginger, miced or grated
1 garlic clove, minced
¾ cup full-fat coconut milk
⅓ cup coconut aminos
¼ cup fresh lime juice
Lime wedges (for garnish)
1 tbsp cooking fat
Sea salt to taste
PREPARATION
Combine pork, ½ cup cilantro, ginger, garlic, coconut milk, coconut aminos, lime juice, and salt in a bowl and let marinate while preparing rest of the ingredients.
Heat cooking fat over medium-high heat in a large skillet, once hot add pork including the marinade and cook for 6-8 minutes until pork is slightly pink in the middle. Stirring occasionally.
Remove from heat and transfer to serving bowl.
Toss in carrots, green onion, jalapeño if using, mint and basil.
To serve fill cabbage leaves with pork mixture, top with additional cilantro and serve with lime wedges.
Wednesday, August 12, 2015
Baby kale and brussels salad
INGREDIENTS
4 cups baby kale
12 oz Brussels sprouts, sliced thinly
2 apples, cored & diced
6 slices good quality bacon (gluten, nitrate & nitrite, and sugar free), cooked and crumbled
½ lb chicken breast, cooked and shredded (optional)
½ cup almonds, sliced (optional)
1 garlic clove, minced
6 tbsp extra-virgin olive oil
2 tbsp fresh lemon juice
1 tsp Dijon or homemade mustard
Sea salt and freshly ground black pepper
PREPARATION
At the bottom of a large salad bowl whisk together garlic, olive oil, lemon juice, mustard, salt and pepper until emulsified.
Add in kale, Brussels sprouts, apples, and bacon. Toss to coat.
Top with almonds and chicken if using.
4 cups baby kale
12 oz Brussels sprouts, sliced thinly
2 apples, cored & diced
6 slices good quality bacon (gluten, nitrate & nitrite, and sugar free), cooked and crumbled
½ lb chicken breast, cooked and shredded (optional)
½ cup almonds, sliced (optional)
1 garlic clove, minced
6 tbsp extra-virgin olive oil
2 tbsp fresh lemon juice
1 tsp Dijon or homemade mustard
Sea salt and freshly ground black pepper
PREPARATION
At the bottom of a large salad bowl whisk together garlic, olive oil, lemon juice, mustard, salt and pepper until emulsified.
Add in kale, Brussels sprouts, apples, and bacon. Toss to coat.
Top with almonds and chicken if using.
Tuesday, August 4, 2015
Coconut pudding with fruit
INGREDIENTS
1 (14 oz) can full-fat coconut milk
2 tbsp + 2 tsp tapioca or arrowroot starch
1 tsp vanilla extract
Pinch of sea salt
2 bananas, sliced
2 handfuls cherries (fresh or frozen)
Handful walnuts (optional)
4 tbsp toasted coconut or unsweetened shredded coconut (optional)
PREPARATION
In a small saucepan whisk together the tapioca or arrowroot starch with ½ of the coconut milk until fully mixed. There shouldn’t be any lumps.
Add remaining coconut milk and pinch of salt and stir well.
Heat saucepan over medium-high heat.
Cook until mixture starts to steam, stirring occasionally.
Once steam is present whisk continuously until the mixture starts to thicken, about 5 minutes. (It really starts to thicken when the mixture starts to simmer so keep an eye out while you are stirring)
Remove from heat and stir in vanilla.
Transfer to 4 individual ramekins or 1 large container, cover, and refrigerate until chilled, generally a couple of hours.
Once chilled and set top each pudding serving with bananas, cherries, and walnuts or coconut if using.
1 (14 oz) can full-fat coconut milk
2 tbsp + 2 tsp tapioca or arrowroot starch
1 tsp vanilla extract
Pinch of sea salt
2 bananas, sliced
2 handfuls cherries (fresh or frozen)
Handful walnuts (optional)
4 tbsp toasted coconut or unsweetened shredded coconut (optional)
PREPARATION
In a small saucepan whisk together the tapioca or arrowroot starch with ½ of the coconut milk until fully mixed. There shouldn’t be any lumps.
Add remaining coconut milk and pinch of salt and stir well.
Heat saucepan over medium-high heat.
Cook until mixture starts to steam, stirring occasionally.
Once steam is present whisk continuously until the mixture starts to thicken, about 5 minutes. (It really starts to thicken when the mixture starts to simmer so keep an eye out while you are stirring)
Remove from heat and stir in vanilla.
Transfer to 4 individual ramekins or 1 large container, cover, and refrigerate until chilled, generally a couple of hours.
Once chilled and set top each pudding serving with bananas, cherries, and walnuts or coconut if using.
Saturday, July 25, 2015
Bacon wrapped avocado-what could go wrong????
INGREDIENTS
4-6 slices good quality bacon (gluten, nitrate & nitrite, and sugar free)
1 avocado
Chili powder
PREPARATION
Preheat your oven to 425 F.
Line a baking sheet with foil or parchment paper.
Cut the avocado into equal slices.
Wrap each avocado slice with bacon, (1 slice of bacon should should be good for 1 or 2 avocado slices.)
Sprinkle some chili powder over the bacon-wrapped slices, and line them up on the baking sheet.
Place in the oven and bake for 12 to 15 minutes.
4-6 slices good quality bacon (gluten, nitrate & nitrite, and sugar free)
1 avocado
Chili powder
PREPARATION
Preheat your oven to 425 F.
Line a baking sheet with foil or parchment paper.
Cut the avocado into equal slices.
Wrap each avocado slice with bacon, (1 slice of bacon should should be good for 1 or 2 avocado slices.)
Sprinkle some chili powder over the bacon-wrapped slices, and line them up on the baking sheet.
Place in the oven and bake for 12 to 15 minutes.
Saturday, July 11, 2015
Wild mushroom soup and sweet potato cakes
INGREDIENTS
3 lbs mixed wild mushrooms, sliced
4 large shallots, diced
2 tbsp fresh thyme
14 cups chicken stock
2 cups full-fat coconut milk
6 tbsp ghee
1/2 cup parsley, chopped
4 tbsp tapioca starch (optional)
Sea salt and freshly ground pepper
2 lbs sweet potatoes, quartered
8 slices of good quality bacon (gluten, nitrate & nitrite, and sugar free), chopped
6 green onions, sliced thinly
2 eggs
Sea salt and freshly ground black pepper
Cooking fat
PREPARATION
Melt the ghee in a large saucepan placed over medium high.
Add the shallots and sauté for 3 to 4 minutes.
Add the mushrooms and thyme and cook for about 8 minutes.
Add the chicken stock and bring to a boil. Turn down the heat to medium-low, and let simmer for 15 minutes.
Stir in the coconut milk, season to taste, and let simmer for another 5 minutes.
Stir in the tapioca starch if you like your soups thicker.
Mix in the chopped parsley and serve.
Place the sweet potatoes in a large saucepan. Add cold water to cover, and bring to a boil; then lower the heat and let simmer until the potatoes are fork tender, about 5 to 8 minutes.
In the mean time, fry the bacon in a skillet placed over medium-high heat until crispy. Set aside.
Smash the potatoes in a large bowl. Shred and add the cooked bacon as well as the onions and the eggs. Season to taste with salt and pepper.
Form 8 patties using the sweet potato mixture.
In a large skillet placed over a medium-high heat, melt some cooking fat and fry the potato cakes until the outsides are golden and the insides are heated through, about 4 minutes per side.
3 lbs mixed wild mushrooms, sliced
4 large shallots, diced
2 tbsp fresh thyme
14 cups chicken stock
2 cups full-fat coconut milk
6 tbsp ghee
1/2 cup parsley, chopped
4 tbsp tapioca starch (optional)
Sea salt and freshly ground pepper
2 lbs sweet potatoes, quartered
8 slices of good quality bacon (gluten, nitrate & nitrite, and sugar free), chopped
6 green onions, sliced thinly
2 eggs
Sea salt and freshly ground black pepper
Cooking fat
PREPARATION
Melt the ghee in a large saucepan placed over medium high.
Add the shallots and sauté for 3 to 4 minutes.
Add the mushrooms and thyme and cook for about 8 minutes.
Add the chicken stock and bring to a boil. Turn down the heat to medium-low, and let simmer for 15 minutes.
Stir in the coconut milk, season to taste, and let simmer for another 5 minutes.
Stir in the tapioca starch if you like your soups thicker.
Mix in the chopped parsley and serve.
Place the sweet potatoes in a large saucepan. Add cold water to cover, and bring to a boil; then lower the heat and let simmer until the potatoes are fork tender, about 5 to 8 minutes.
In the mean time, fry the bacon in a skillet placed over medium-high heat until crispy. Set aside.
Smash the potatoes in a large bowl. Shred and add the cooked bacon as well as the onions and the eggs. Season to taste with salt and pepper.
Form 8 patties using the sweet potato mixture.
In a large skillet placed over a medium-high heat, melt some cooking fat and fry the potato cakes until the outsides are golden and the insides are heated through, about 4 minutes per side.
Saturday, July 4, 2015
Freedom 4 miler 2015
Thursday, July 2, 2015
Mini frittatas
INGREDIENTS
1 cup fully cooked good quality ham (all natural, nitrite & nitrate, gluten, sugar & casein free), cut into cubes
1 cup broccoli, chopped into small pieces
1 red onion, minced
6 eggs
4 egg whites
3 tbsp chives, minced
2 tbsp full-fat coconut milk
Sea salt and freshly ground black pepper to taste
Paleo cooking fat
PREPARATION
Preheat your oven to 375 F.
Oil each cup on the muffin tray with some melted Paleo cooking fat.
Divide the ham, broccoli, and onion equally among the muffin cups.
In a bowl, whisk together the egg whites, eggs, chives, coconut milk, and salt and pepper to taste.
Pour the egg mixture into each muffin cup. Fill the cups almost to the top but not completely.
Place the muffin tray in the oven and cook 20 to 22 minutes or until golden.
Carefully remove the mini frittatas from the muffin tray and serve.
1 cup fully cooked good quality ham (all natural, nitrite & nitrate, gluten, sugar & casein free), cut into cubes
1 cup broccoli, chopped into small pieces
1 red onion, minced
6 eggs
4 egg whites
3 tbsp chives, minced
2 tbsp full-fat coconut milk
Sea salt and freshly ground black pepper to taste
Paleo cooking fat
PREPARATION
Preheat your oven to 375 F.
Oil each cup on the muffin tray with some melted Paleo cooking fat.
Divide the ham, broccoli, and onion equally among the muffin cups.
In a bowl, whisk together the egg whites, eggs, chives, coconut milk, and salt and pepper to taste.
Pour the egg mixture into each muffin cup. Fill the cups almost to the top but not completely.
Place the muffin tray in the oven and cook 20 to 22 minutes or until golden.
Carefully remove the mini frittatas from the muffin tray and serve.
Wednesday, July 1, 2015
Great lunch idea.....
Ingredients:
4 large eggs
8 pieces of Whole30 bacon (no sugar!)
10 oz baby spinach (or greens of your choice)
1/2 red onion, diced
2 large tomatoes, seeded and diced
2/3 cup sunflower seeds
2 ripe avocados, sliced*
1/2 cup olive oil
1/2 cup apple cider vinegar
2 tbsp dijon mustard (check the label for wine or sulfites!)
2 lemons, juiced
Sea Salt and fresh cracked black pepper, to taste
Instructions:
Preheat the oven to 400 degrees.
Soft boil your eggs by laying all four in the bottom of a saucepan big enough to fit them all in one layer. Cover the eggs with water by at least 1 inch and bring the pan to the stove over medium high heat. As soon as the water reaches a boil, cover the pan with a lid, turn off the burner and remove from the heat. Allow the eggs to sit for 1.5 to 2 minutes, drain, rinse with cool water to stop the cooking, and peel.
While you’re waiting on your egg water to come up to a boil, you can prep your bacon. Line a rimmed baking sheet with aluminum foil, ensuring that the aluminum comes up all the way on all sides (to catch the bacon grease and make your cleanup easier). Top the foiled baking sheet with a wire rack and lay your bacon strips on top of it in a single layer. Bake the bacon for 10-15 minutes on the center rack, watching closely after 10 minutes to ensure that it doesn’t burn. Once cooked, chop the bacon into bite-sized pieces.
Next, prepare your dressing by combining the olive oil, apple cider vinegar, dijon mustard, lemon juice, sea salt and pepper in a medium bowl (I used the mixing container attachment for my stick blender), whisk together until well combined.
Using a quart-sized mason jar, layer the dressing equally at the bottom of each. Next, add the onions followed by the tomatoes, sunflower seeds, then bacon. Chop the avocado and egg, layer one on top of the other, and season with salt and pepper to taste. Finish the salad by packing the greens on top of the rest of the ingredients and seal the lid tight.
Store the jar salad upright until you’re ready to eat it. When it’s time to eat, turn the jar upside down and shake vigorously until all the ingredients come together. In the beginning, you may need to take a few bites of the salad and then resume shaking in order to get all of the dressing distributed over the goodies. I recommend eating this salad within 48 hours of packing it.
4 large eggs
8 pieces of Whole30 bacon (no sugar!)
10 oz baby spinach (or greens of your choice)
1/2 red onion, diced
2 large tomatoes, seeded and diced
2/3 cup sunflower seeds
2 ripe avocados, sliced*
1/2 cup olive oil
1/2 cup apple cider vinegar
2 tbsp dijon mustard (check the label for wine or sulfites!)
2 lemons, juiced
Sea Salt and fresh cracked black pepper, to taste
Instructions:
Preheat the oven to 400 degrees.
Soft boil your eggs by laying all four in the bottom of a saucepan big enough to fit them all in one layer. Cover the eggs with water by at least 1 inch and bring the pan to the stove over medium high heat. As soon as the water reaches a boil, cover the pan with a lid, turn off the burner and remove from the heat. Allow the eggs to sit for 1.5 to 2 minutes, drain, rinse with cool water to stop the cooking, and peel.
While you’re waiting on your egg water to come up to a boil, you can prep your bacon. Line a rimmed baking sheet with aluminum foil, ensuring that the aluminum comes up all the way on all sides (to catch the bacon grease and make your cleanup easier). Top the foiled baking sheet with a wire rack and lay your bacon strips on top of it in a single layer. Bake the bacon for 10-15 minutes on the center rack, watching closely after 10 minutes to ensure that it doesn’t burn. Once cooked, chop the bacon into bite-sized pieces.
Next, prepare your dressing by combining the olive oil, apple cider vinegar, dijon mustard, lemon juice, sea salt and pepper in a medium bowl (I used the mixing container attachment for my stick blender), whisk together until well combined.
Using a quart-sized mason jar, layer the dressing equally at the bottom of each. Next, add the onions followed by the tomatoes, sunflower seeds, then bacon. Chop the avocado and egg, layer one on top of the other, and season with salt and pepper to taste. Finish the salad by packing the greens on top of the rest of the ingredients and seal the lid tight.
Store the jar salad upright until you’re ready to eat it. When it’s time to eat, turn the jar upside down and shake vigorously until all the ingredients come together. In the beginning, you may need to take a few bites of the salad and then resume shaking in order to get all of the dressing distributed over the goodies. I recommend eating this salad within 48 hours of packing it.
Tuesday, June 30, 2015
Lunch ideas from LunchBots
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Egg roll salad
INGREDIENTS
1 lb ground pork
10 oz green cabbage, shredded
8 oz red cabbage, shredded
2 carrots, grated
2 celery stalks, sliced
3 green onions, thinly sliced
½ - 1 tbsp fresh ginger, grated or minced
4 garlic cloves, minced
½ cup coconut aminos
1 tsp sesame oil (optional)
3 tbsp cooking fat
Teriyaki sauce, recipe below (optional)
Sea salt and freshly ground black pepper
Teriyaki Sauce:
½ cup coconut aminos
¼ cup water
1 tbsp apple cider vinegar
1 tbsp fresh ginger, grated
2 garlic cloves, minced
½ - 1 tsp tapioca starch/arrowroot
PREPARATION
If making teriyaki sauce:
In a small saucepan heat the ingredients for the teriyaki sauce over medium heat.
Bring to a boil and stir constantly until sauce begins to thicken, about 2 minutes.
Remove from heat and set aside.
Add 1 tablespoon of cooking fat to a large skillet or wok over medium-high heat.
Add the ground pork and cook until browned, about 10 minutes, stirring occasionally.
Season with salt and pepper, transfer to a bowl, and set aside.
In the same skillet add the remaining cooking fat and reduce heat to medium.
Cook the celery, ginger, and garlic for 3 minutes. If using teriyaki sauce you may want to put only ½ tablespoon of ginger. If you like ginger add the full tablespoon.
Next, add in the cabbage and carrots, cook for 2-3 minutes stirring constantly.
Return the pork to the skillet along with the coconut aminos and sesame oil (if using).
Cook until cabbage has softened, and pork is heated through, about another 3 minutes.
Remove from heat and transfer to a large bowl.
Toss in teriyaki sauce (if using) to desired taste.
Divide into 4 bowls, top with green onions and serve.
1 lb ground pork
10 oz green cabbage, shredded
8 oz red cabbage, shredded
2 carrots, grated
2 celery stalks, sliced
3 green onions, thinly sliced
½ - 1 tbsp fresh ginger, grated or minced
4 garlic cloves, minced
½ cup coconut aminos
1 tsp sesame oil (optional)
3 tbsp cooking fat
Teriyaki sauce, recipe below (optional)
Sea salt and freshly ground black pepper
Teriyaki Sauce:
½ cup coconut aminos
¼ cup water
1 tbsp apple cider vinegar
1 tbsp fresh ginger, grated
2 garlic cloves, minced
½ - 1 tsp tapioca starch/arrowroot
PREPARATION
If making teriyaki sauce:
In a small saucepan heat the ingredients for the teriyaki sauce over medium heat.
Bring to a boil and stir constantly until sauce begins to thicken, about 2 minutes.
Remove from heat and set aside.
Add 1 tablespoon of cooking fat to a large skillet or wok over medium-high heat.
Add the ground pork and cook until browned, about 10 minutes, stirring occasionally.
Season with salt and pepper, transfer to a bowl, and set aside.
In the same skillet add the remaining cooking fat and reduce heat to medium.
Cook the celery, ginger, and garlic for 3 minutes. If using teriyaki sauce you may want to put only ½ tablespoon of ginger. If you like ginger add the full tablespoon.
Next, add in the cabbage and carrots, cook for 2-3 minutes stirring constantly.
Return the pork to the skillet along with the coconut aminos and sesame oil (if using).
Cook until cabbage has softened, and pork is heated through, about another 3 minutes.
Remove from heat and transfer to a large bowl.
Toss in teriyaki sauce (if using) to desired taste.
Divide into 4 bowls, top with green onions and serve.
Thursday, June 25, 2015
Blueberry and orange salad
INGREDIENTS
5 oz baby spinach
5 oz baby kale
8 oz fresh blueberries
2 blood oranges, peeled and sliced
1 avocado, pitted and diced
¼ red onion, sliced thinly
Few sprigs of fresh mint
Handful pecans, chopped or halved (optional)
Citrus Dressing:
¼ cup extra-virgin olive oil
1 tbsp fresh lemon juice
3 tbsp fresh orange juice
Juice of 1 lime
Sea salt and freshly ground black pepper
PREPARATION
In a small bowl mix together ingredients for the dressing until well combined.
In a salad bowl mix together spinach and kale and divide among 4 plates.
Add blueberries, orange slices, avocado, onion, a few mint leaves, and pecans (if using) to each plate.
Drizzle with dressing and serve.
5 oz baby spinach
5 oz baby kale
8 oz fresh blueberries
2 blood oranges, peeled and sliced
1 avocado, pitted and diced
¼ red onion, sliced thinly
Few sprigs of fresh mint
Handful pecans, chopped or halved (optional)
Citrus Dressing:
¼ cup extra-virgin olive oil
1 tbsp fresh lemon juice
3 tbsp fresh orange juice
Juice of 1 lime
Sea salt and freshly ground black pepper
PREPARATION
In a small bowl mix together ingredients for the dressing until well combined.
In a salad bowl mix together spinach and kale and divide among 4 plates.
Add blueberries, orange slices, avocado, onion, a few mint leaves, and pecans (if using) to each plate.
Drizzle with dressing and serve.
Wednesday, June 24, 2015
Chicken salad recipe
INGREDIENTS
4 chicken breasts, cooked and cubed
2 stalks celery, diced
½ small onion, diced
1-2 tsp fresh tarragon or dill, finely chopped
1 cup homemade Paleo mayonnaise
2 tsp Dijon mustard
2 tsp lemon juice (optional)
8 leaves Boston or bibb lettuce
Tomato slices (optional)
Sea salt and freshly ground pepper to taste
4 handfuls fresh grapes
PREPARATION
Combine the chicken, celery, and onion in a medium sized bowl.
In separate bowl mix the tarragon or dill, mayo, Dijon, paprika, lemon juice (if using), and season to taste with salt and pepper.
Add the mayo to the chicken and gently mix until well combined.
Chill at least 30 minutes or until ready to serve.
Fill lettuce laves with chicken salad, top with tomato slices if using, and serve with fresh grapes.
4 chicken breasts, cooked and cubed
2 stalks celery, diced
½ small onion, diced
1-2 tsp fresh tarragon or dill, finely chopped
1 cup homemade Paleo mayonnaise
2 tsp Dijon mustard
2 tsp lemon juice (optional)
8 leaves Boston or bibb lettuce
Tomato slices (optional)
Sea salt and freshly ground pepper to taste
4 handfuls fresh grapes
PREPARATION
Combine the chicken, celery, and onion in a medium sized bowl.
In separate bowl mix the tarragon or dill, mayo, Dijon, paprika, lemon juice (if using), and season to taste with salt and pepper.
Add the mayo to the chicken and gently mix until well combined.
Chill at least 30 minutes or until ready to serve.
Fill lettuce laves with chicken salad, top with tomato slices if using, and serve with fresh grapes.
Monday, June 22, 2015
Cabbage rolls with cucumber and carrot slaw
INGREDIENTS
6 boneless skinless chicken breasts, cut into small chunks
2 bunches asparagus, chopped in to ½ inch pieces
1 lb button mushrooms, roughly chopped
1 large head green cabbage
12 oz baby spinach, leaves torn
1 ½ cups coconut aminos
⅓ cup white wine vinegar or rice vinegar
1 ½ tsp garlic powder
1 ½ tsp ground ginger
1 ½ tsp tapioca starch, optional
1 ½ tsp cold water, optional
Sea salt and freshly ground black pepper to taste
Cooking fat
3 English cucumbers
3 large carrots
¼ cup fresh cilantro, chopped
1 tbsp sesame seeds (optional)
2 ½ tbsp rice vinegar
1 ½ tbsp apple cider vinegar
¾ tsp sesame oil (optional)
1 ½ tsp water
PREPARATION
Start by preparing the carrot and cucumber slaw.
Using a vegetable or julienne peeler, peel thin ribbons or strips of the cucumber and carrots. For the cucumber, peel right down to the seeds.
In a medium sized bowl combine the vinegars, sesame oil if using, and water.
Add in the cucumber and carrots and gently toss.
Top with cilantro and sesame seeds (if using) and chill until cold.
Bring a large pot filled half way with water to a boil (something large enough to fit the head of cabbage).
While waiting for the water to boil mix chicken, asparagus, mushrooms, coconut aminos, vinegar, garlic powder, ground ginger, salt and pepper to taste in a large bowl. Set aside at room temperature.
Clean the cabbage and remove the first layer of leaves. Pierce the core with a carving fork or 2-pronged fork.
Once the water is rapidly boiling submerge the cabbage (using the fork to hold it) and turn until the outer leaves soften, about 1-2 minutes.
Lift the cabbage out of the water, let the water drain, and remove the outer leaves by using a pairing knife to cut near the base of the cabbage so they separate easily.
Let the leaves sit in a colander or on paper towels.
Submerge the cabbage again and repeat the process until you reach the small leaves near the core.
Pat cabbage leaves dry and set aside, covering to keep warm.
In a large skillet or wok heat a small amount of cooking fat over medium-high heat.
Once hot add chicken, vegetables and the marinade to the pan, cook for 6-8 minutes or until chicken is cooked through and vegetables are tender.
Add in spinach and toss until well combined and wilted.
Transfer mixture to a bowl reserving the liquid in the skillet.
If desired use remaining liquid as a dipping sauce. To thicken mix 1 tsp tapioca starch with 1 tsp cold water, bring liquid to a boil, add tapioca/water mixture and stir constantly for 1-2 minutes.
Pour dipping sauce into a small bowl and set aside.
To stuff the cabbage lay a cabbage leaf rib side down and spoon about ¼ cup of the filling into the center. Fold the sides over the filling and roll the cabbage leaf into a cylinder shape. Repeat with remaining leaves and filling.
Serve cabbage rolls warm with dipping sauce and the slaw on the side.
6 boneless skinless chicken breasts, cut into small chunks
2 bunches asparagus, chopped in to ½ inch pieces
1 lb button mushrooms, roughly chopped
1 large head green cabbage
12 oz baby spinach, leaves torn
1 ½ cups coconut aminos
⅓ cup white wine vinegar or rice vinegar
1 ½ tsp garlic powder
1 ½ tsp ground ginger
1 ½ tsp tapioca starch, optional
1 ½ tsp cold water, optional
Sea salt and freshly ground black pepper to taste
Cooking fat
3 English cucumbers
3 large carrots
¼ cup fresh cilantro, chopped
1 tbsp sesame seeds (optional)
2 ½ tbsp rice vinegar
1 ½ tbsp apple cider vinegar
¾ tsp sesame oil (optional)
1 ½ tsp water
PREPARATION
Start by preparing the carrot and cucumber slaw.
Using a vegetable or julienne peeler, peel thin ribbons or strips of the cucumber and carrots. For the cucumber, peel right down to the seeds.
In a medium sized bowl combine the vinegars, sesame oil if using, and water.
Add in the cucumber and carrots and gently toss.
Top with cilantro and sesame seeds (if using) and chill until cold.
Bring a large pot filled half way with water to a boil (something large enough to fit the head of cabbage).
While waiting for the water to boil mix chicken, asparagus, mushrooms, coconut aminos, vinegar, garlic powder, ground ginger, salt and pepper to taste in a large bowl. Set aside at room temperature.
Clean the cabbage and remove the first layer of leaves. Pierce the core with a carving fork or 2-pronged fork.
Once the water is rapidly boiling submerge the cabbage (using the fork to hold it) and turn until the outer leaves soften, about 1-2 minutes.
Lift the cabbage out of the water, let the water drain, and remove the outer leaves by using a pairing knife to cut near the base of the cabbage so they separate easily.
Let the leaves sit in a colander or on paper towels.
Submerge the cabbage again and repeat the process until you reach the small leaves near the core.
Pat cabbage leaves dry and set aside, covering to keep warm.
In a large skillet or wok heat a small amount of cooking fat over medium-high heat.
Once hot add chicken, vegetables and the marinade to the pan, cook for 6-8 minutes or until chicken is cooked through and vegetables are tender.
Add in spinach and toss until well combined and wilted.
Transfer mixture to a bowl reserving the liquid in the skillet.
If desired use remaining liquid as a dipping sauce. To thicken mix 1 tsp tapioca starch with 1 tsp cold water, bring liquid to a boil, add tapioca/water mixture and stir constantly for 1-2 minutes.
Pour dipping sauce into a small bowl and set aside.
To stuff the cabbage lay a cabbage leaf rib side down and spoon about ¼ cup of the filling into the center. Fold the sides over the filling and roll the cabbage leaf into a cylinder shape. Repeat with remaining leaves and filling.
Serve cabbage rolls warm with dipping sauce and the slaw on the side.
Tuesday, June 16, 2015
Key lime pie recipe-so good, so bad for you!!!
Ingredients
1 1/2 cups graham cracker crumbs
1/2 cup granulated sugar
4 tablespoons (1/2 stick butter) melted
2 (14-ounce) cans sweetened condensed milk
1 cup key lime or regular lime juice
2 whole large eggs
1 cup sour cream
2 tablespoons powdered sugar
1 tablespoon lime zest
Directions
Preheat the oven to 375 degrees F.
In a bowl, mix the graham cracker crumbs, sugar, and butter with your hands. Press the mixture firmly into a 9-inch pie pan, and bake until brown, about 20 minutes. Remove from the oven and allow to cool to room temperature before filling.
Lower the oven temperature to 325 degrees F.
In a separate bowl, combine the condensed milk, lime juice, and eggs. Whisk until well blended and place the filling in the cooled pie shell. Bake in the oven for 15 minutes and allow to chill in the refrigerator for at least 2 hours.
Once chilled, combine the sour cream and powdered sugar and spread over the top of the pie using a spatula. Sprinkle the lime zest as a garnish on top of the sour cream and serve chilled.
1 1/2 cups graham cracker crumbs
1/2 cup granulated sugar
4 tablespoons (1/2 stick butter) melted
2 (14-ounce) cans sweetened condensed milk
1 cup key lime or regular lime juice
2 whole large eggs
1 cup sour cream
2 tablespoons powdered sugar
1 tablespoon lime zest
Directions
Preheat the oven to 375 degrees F.
In a bowl, mix the graham cracker crumbs, sugar, and butter with your hands. Press the mixture firmly into a 9-inch pie pan, and bake until brown, about 20 minutes. Remove from the oven and allow to cool to room temperature before filling.
Lower the oven temperature to 325 degrees F.
In a separate bowl, combine the condensed milk, lime juice, and eggs. Whisk until well blended and place the filling in the cooled pie shell. Bake in the oven for 15 minutes and allow to chill in the refrigerator for at least 2 hours.
Once chilled, combine the sour cream and powdered sugar and spread over the top of the pie using a spatula. Sprinkle the lime zest as a garnish on top of the sour cream and serve chilled.
Monday, June 8, 2015
This is why I only have to cook once or twice a week!!!!
We went out to breakfast for my birthday yesterday morning and I had an arty latte!!! After that, we went to look at a house that we might buy.
I cooked a bunch of food for us the coming week. I always roast vegetables for Sam, he eats a lot of them
I have been eating muffins for breakfast rather than no oat oatmeal recently. I use the honey muffin recipe but now I don't put honey in them. I found some marmalade imported from France at Whole Foods, it is much better
Sam grilled beef tenderloin on the grill for dinner. I made some sweet potato biscuits to go with it. Caroline made a regular salad and I made fruit salad. The fridge is now full, but won't be for long.
We always have breakfast sausages and bacon cooked and ready to go
Cherry clafouti is a good alternative to more conventional dessert
Kale salad for later in the week
Saturday, May 30, 2015
Potato apple soup
INGREDIENTS
4-6 slices good quality bacon, chopped
1 large russet potato, peeled and chopped
2 Fuji apples, peeled cored, and chopped
1 medium onion, chopped
1 medium fennel bulb, trimmed cored, and chopped (reserve fronds)
2 garlic cloves, minced
3 cups good quality chicken stock
½ cup full-fat coconut milk
1 tbsp ghee or coconut oil
Cayenne pepper, as garnish (optional)
Thin apple slices, as garnish (optional)
PREPARATION
Heat a skillet over medium heat and cook bacon until crispy, about 8-10 minutes.
Remove bacon with a slotted spoon, allow to cool, and crumble. Set aside.
Carefully pour the bacon grease into a large saucepan with 1 tbsp of ghee or coconut oil and heat over medium heat.
Once melted add onion, potato, chopped fennel bulb, and garlic. Cook for 5 minutes, or until onion becomes soft.
Next add chopped apples, chicken stock, and season to taste with salt and pepper.
Bring mixture to a boil and reduce heat to a simmer.
Cover and simmer for 10 minutes, or until the potatoes and apples are tender.
Once the soup is done simmering transfer to a blender; add in coconut milk and blend until smooth, or you can use an immersion blender.
Be careful when blending hot liquids as the steam can force the lid of the blender off.
Pour soup into 4 individual soup bowls top with crumbled bacon, garnish with fennel fronds, apple slices and sprinkle of cayenne pepper (if using).
4-6 slices good quality bacon, chopped
1 large russet potato, peeled and chopped
2 Fuji apples, peeled cored, and chopped
1 medium onion, chopped
1 medium fennel bulb, trimmed cored, and chopped (reserve fronds)
2 garlic cloves, minced
3 cups good quality chicken stock
½ cup full-fat coconut milk
1 tbsp ghee or coconut oil
Cayenne pepper, as garnish (optional)
Thin apple slices, as garnish (optional)
PREPARATION
Heat a skillet over medium heat and cook bacon until crispy, about 8-10 minutes.
Remove bacon with a slotted spoon, allow to cool, and crumble. Set aside.
Carefully pour the bacon grease into a large saucepan with 1 tbsp of ghee or coconut oil and heat over medium heat.
Once melted add onion, potato, chopped fennel bulb, and garlic. Cook for 5 minutes, or until onion becomes soft.
Next add chopped apples, chicken stock, and season to taste with salt and pepper.
Bring mixture to a boil and reduce heat to a simmer.
Cover and simmer for 10 minutes, or until the potatoes and apples are tender.
Once the soup is done simmering transfer to a blender; add in coconut milk and blend until smooth, or you can use an immersion blender.
Be careful when blending hot liquids as the steam can force the lid of the blender off.
Pour soup into 4 individual soup bowls top with crumbled bacon, garnish with fennel fronds, apple slices and sprinkle of cayenne pepper (if using).
Thursday, May 28, 2015
Sweet potato rosti
INGREDIENTS
8 oz smoked salmon
3 to 4 sweet potatoes, peeled and grated
2 egg whites
2 tbsp tapioca starch
1 green onion, finely sliced
Coconut oil
Sea salt and freshly ground black pepper
Flavored mayonnaise:
¾ cup homemade Paleo mayonnaise
¼ cup fresh dill, minced
2 tbsp green onions, minced
1 tsp lemon juice
Sea salt and freshly ground black pepper
PREPARATION
Combine the grated sweet potato, egg white, tapioca starch in a bowl, and season to taste with salt and pepper.
Heat some coconut oil in a skillet placed over a medium-high heat.
Drop a spoonful of the sweet potato mixture into the skillet and flatten with a spatula to form a small pancake. Cook for about 5 minutes on each side.
Repeat step 3 with the remaining sweet potato mixture.
In a bowl, combine all the ingredients for the mayonnaise, mix well, and season to taste.
Top each rosti with flavored mayonnaise, smoked salmon, and green onions.
8 oz smoked salmon
3 to 4 sweet potatoes, peeled and grated
2 egg whites
2 tbsp tapioca starch
1 green onion, finely sliced
Coconut oil
Sea salt and freshly ground black pepper
Flavored mayonnaise:
¾ cup homemade Paleo mayonnaise
¼ cup fresh dill, minced
2 tbsp green onions, minced
1 tsp lemon juice
Sea salt and freshly ground black pepper
PREPARATION
Combine the grated sweet potato, egg white, tapioca starch in a bowl, and season to taste with salt and pepper.
Heat some coconut oil in a skillet placed over a medium-high heat.
Drop a spoonful of the sweet potato mixture into the skillet and flatten with a spatula to form a small pancake. Cook for about 5 minutes on each side.
Repeat step 3 with the remaining sweet potato mixture.
In a bowl, combine all the ingredients for the mayonnaise, mix well, and season to taste.
Top each rosti with flavored mayonnaise, smoked salmon, and green onions.
Wednesday, May 27, 2015
Cottage pie
INGREDIENTS
2 lbs ground beef
2 large carrots, finely chopped
3 celery stalks
1 large onion
4 tsp tomato paste
4 tbsp coconut aminos
2 cups good quality beef stock
4 tbsp tapioca or arrowroot starch
Several fresh sprigs of thyme
2 bay leaves
3 tbsp cooking fat
Sea salt and freshly ground black pepper
Potatoes:
1 ½ lbs russet potatoes, peeled and chopped
¼ cup full-fat coconut milk
¼ cup ghee or coconut oil
1 egg yolk
Sea salt and freshly ground black pepper
PREPARATION
Preheat oven to 400 F.
Heat 3 tablespoons of cooking fat in a large sauté pan over medium-high heat.
Once hot cook the onion, carrot, celery, and garlic just until softened, about 3-4 minutes.
Add the ground meat, season well with salt and pepper and cook until browned, about 5 minutes, using a wooden spoon to break up the meat.
Next, sprinkle the tapioca or arrowroot starch amongst the meat, mix, and cook for another minute.
Add in the beef stock, coconut amnios, tomato paste, thyme, and bay leaves.
Bring to a boil, reduce the heat to low and simmer for 15-20 minutes, until the sauce reduces and turns into a gravy, stirring occasionally.
Check in 10 minutes and if needed turn the heat up a bit to help reduce the liquid.
When the sauce thickens and coats the ground meat, remove and discard the thyme sprigs and bay leaves.
Meanwhile, prepare the mashed potatoes.
Place the potatoes in a large pot and fully cover with cold water, salt the water if desired and place over high heat.
Bring to a boil and cook until tender, about 10 minutes.
Drain the potatoes in a colander and return them to the pot.
Add the coconut milk and ghee or coconut oil and mash using a potato masher.
Season liberally with salt and pepper and continue to mash until smooth.
Stir in egg yolk until well mixed.
Set aside.
Place the ground meat mixture in to a large glass or casserole dish (11 inch x 7 inch, or use 2 smaller ones).
Starting around the edges then moving to the center, top the meat with the mashed potatoes. Use a spatula to smooth out the top.
Place on a baking sheet and put in oven.
Cook for 25 minutes, or until the potatoes start to golden.
Remove from the oven and let sit 10 minutes before serving.
2 lbs ground beef
2 large carrots, finely chopped
3 celery stalks
1 large onion
4 tsp tomato paste
4 tbsp coconut aminos
2 cups good quality beef stock
4 tbsp tapioca or arrowroot starch
Several fresh sprigs of thyme
2 bay leaves
3 tbsp cooking fat
Sea salt and freshly ground black pepper
Potatoes:
1 ½ lbs russet potatoes, peeled and chopped
¼ cup full-fat coconut milk
¼ cup ghee or coconut oil
1 egg yolk
Sea salt and freshly ground black pepper
PREPARATION
Preheat oven to 400 F.
Heat 3 tablespoons of cooking fat in a large sauté pan over medium-high heat.
Once hot cook the onion, carrot, celery, and garlic just until softened, about 3-4 minutes.
Add the ground meat, season well with salt and pepper and cook until browned, about 5 minutes, using a wooden spoon to break up the meat.
Next, sprinkle the tapioca or arrowroot starch amongst the meat, mix, and cook for another minute.
Add in the beef stock, coconut amnios, tomato paste, thyme, and bay leaves.
Bring to a boil, reduce the heat to low and simmer for 15-20 minutes, until the sauce reduces and turns into a gravy, stirring occasionally.
Check in 10 minutes and if needed turn the heat up a bit to help reduce the liquid.
When the sauce thickens and coats the ground meat, remove and discard the thyme sprigs and bay leaves.
Meanwhile, prepare the mashed potatoes.
Place the potatoes in a large pot and fully cover with cold water, salt the water if desired and place over high heat.
Bring to a boil and cook until tender, about 10 minutes.
Drain the potatoes in a colander and return them to the pot.
Add the coconut milk and ghee or coconut oil and mash using a potato masher.
Season liberally with salt and pepper and continue to mash until smooth.
Stir in egg yolk until well mixed.
Set aside.
Place the ground meat mixture in to a large glass or casserole dish (11 inch x 7 inch, or use 2 smaller ones).
Starting around the edges then moving to the center, top the meat with the mashed potatoes. Use a spatula to smooth out the top.
Place on a baking sheet and put in oven.
Cook for 25 minutes, or until the potatoes start to golden.
Remove from the oven and let sit 10 minutes before serving.
Saturday, May 23, 2015
Spanish omelet
INGREDIENTS
5 eggs
2 russet potatoes, peeled and diced
1 large white onion
2 tbsp full-fat coconut milk
¼ cup + 3 tbsp cooking fat, divided
Sea salt
Paleo Chive Sour Cream (optional):
¼ cup coconut cream
⅛ cup + more to taste homemade Paleo mayonnaise (you can also just use more coconut cream)
¾ tsp + more to taste apple cider vinegar
2 tbsp fresh chives, chopped
Sea salt to taste
PREPARATION
If Using Sour Cream:
Combine all ingredients, starting with ⅛ cup mayo and ¾ tsp of apple cider vinegar.
Mix well, taste, and adjust with more mayonnaise, vinegar, or salt to desired liking.
Refrigerate for 15-30 minutes before using.
Heat the ¼ cup of cooking fat over medium-high heat in a large skillet.
Add potatoes and onions, cover and cook until golden, about 6 minutes, stirring occasionally so the potatoes become golden on all sides.
While the potatoes are cooking mix together the eggs, coconut milk, and salt until well incorporated in a large bowl. Set aside.
When the potatoes are done, remove from heat, drain any excess fat and combine them with the eggs. Season more with salt and mix.
In a 10-inch skillet heat the reaming 3 tablespoons of cooking fat over medium heat.
Pour in the potato and egg mixture and cook for 4-5 minutes, until the bottom starts to brown.
Lift the omelet with a spatula to move the uncooked parts of the egg underneath.
Now, flip the omelet by placing a plate over top of the skillet and turning the skillet on to the plate.
Slide the omelet, uncooked side down right back into the skillet.
Cook another 3-4 minutes until the underside begins to brown.
Remove from heat, transfer to serving plate and cut into wedges.
Top with sour cream and extra chives, if desired.
5 eggs
2 russet potatoes, peeled and diced
1 large white onion
2 tbsp full-fat coconut milk
¼ cup + 3 tbsp cooking fat, divided
Sea salt
Paleo Chive Sour Cream (optional):
¼ cup coconut cream
⅛ cup + more to taste homemade Paleo mayonnaise (you can also just use more coconut cream)
¾ tsp + more to taste apple cider vinegar
2 tbsp fresh chives, chopped
Sea salt to taste
PREPARATION
If Using Sour Cream:
Combine all ingredients, starting with ⅛ cup mayo and ¾ tsp of apple cider vinegar.
Mix well, taste, and adjust with more mayonnaise, vinegar, or salt to desired liking.
Refrigerate for 15-30 minutes before using.
Heat the ¼ cup of cooking fat over medium-high heat in a large skillet.
Add potatoes and onions, cover and cook until golden, about 6 minutes, stirring occasionally so the potatoes become golden on all sides.
While the potatoes are cooking mix together the eggs, coconut milk, and salt until well incorporated in a large bowl. Set aside.
When the potatoes are done, remove from heat, drain any excess fat and combine them with the eggs. Season more with salt and mix.
In a 10-inch skillet heat the reaming 3 tablespoons of cooking fat over medium heat.
Pour in the potato and egg mixture and cook for 4-5 minutes, until the bottom starts to brown.
Lift the omelet with a spatula to move the uncooked parts of the egg underneath.
Now, flip the omelet by placing a plate over top of the skillet and turning the skillet on to the plate.
Slide the omelet, uncooked side down right back into the skillet.
Cook another 3-4 minutes until the underside begins to brown.
Remove from heat, transfer to serving plate and cut into wedges.
Top with sour cream and extra chives, if desired.
Wednesday, May 20, 2015
Breakfast mini muffins
INGREDIENTS
1 cup fully cooked good quality ham (all natural, nitrite & nitrate, gluten, sugar & casein free), cut into cubes
1 cup broccoli, chopped into small pieces
1 red onion, minced
6 eggs
4 egg whites
3 tbsp chives, minced
2 tbsp full-fat coconut milk
Sea salt and freshly ground black pepper to taste
Paleo cooking fat
PREPARATION
Preheat your oven to 375 F.
Oil each cup on the muffin tray with some melted Paleo cooking fat.
Divide the ham, broccoli, and onion equally among the muffin cups.
In a bowl, whisk together the egg whites, eggs, chives, coconut milk, and salt and pepper to taste.
Pour the egg mixture into each muffin cup. Fill the cups almost to the top but not completely.
Place the muffin tray in the oven and cook 20 to 22 minutes or until golden.
Carefully remove the mini frittatas from the muffin tray and serve.
1 cup fully cooked good quality ham (all natural, nitrite & nitrate, gluten, sugar & casein free), cut into cubes
1 cup broccoli, chopped into small pieces
1 red onion, minced
6 eggs
4 egg whites
3 tbsp chives, minced
2 tbsp full-fat coconut milk
Sea salt and freshly ground black pepper to taste
Paleo cooking fat
PREPARATION
Preheat your oven to 375 F.
Oil each cup on the muffin tray with some melted Paleo cooking fat.
Divide the ham, broccoli, and onion equally among the muffin cups.
In a bowl, whisk together the egg whites, eggs, chives, coconut milk, and salt and pepper to taste.
Pour the egg mixture into each muffin cup. Fill the cups almost to the top but not completely.
Place the muffin tray in the oven and cook 20 to 22 minutes or until golden.
Carefully remove the mini frittatas from the muffin tray and serve.
Tuesday, May 19, 2015
Lunch option
INGREDIENTS
8 eggs
12 slices of good quality bacon (gluten, nitrate & nitrite, and sugar free)
1 pint cherry tomatoes
Assorted vegetables for dipping
Sea salt and freshly ground black pepper
Simple Guacamole:
2 avocados, peeled and pitted
½ jalapeño, seeded and minced (optional)
½ white onion, chopped
2 tbsp fresh cilantro, chopped
1 garlic clove, minced
Juice of 1 lime
Sea salt
PREPARATION
Place eggs in a small pot and fill with cold water just until the eggs are fully covered, lightly salt the water and heat on high heat until the water begins to boil.
Set a timer for 8 minutes and let the eggs boil, do not cook the eggs in the boiling water any longer than 10 minutes.
Once the timer goes off quickly rinse the eggs under cold water or place them in an ice bath.
While the eggs are on the stove, place the bacon slices in a large frying pan and heat over medium heat.
Cook the bacon slices flipping occasionally until desired crispiness.
Remove from the pan and let the bacon rest on a paper towel covered plate.
To make the guacamole, mash the avocados with the garlic and lime juice in a medium bowl.
Stir in the jalapeño (if using), onion, and cilantro.
Season to taste with salt.
Arrange the eggs, bacon, vegetables, and guacamole in a lunch box or individual containers.
Slice the eggs in half and season with salt and pepper before eating.
8 eggs
12 slices of good quality bacon (gluten, nitrate & nitrite, and sugar free)
1 pint cherry tomatoes
Assorted vegetables for dipping
Sea salt and freshly ground black pepper
Simple Guacamole:
2 avocados, peeled and pitted
½ jalapeño, seeded and minced (optional)
½ white onion, chopped
2 tbsp fresh cilantro, chopped
1 garlic clove, minced
Juice of 1 lime
Sea salt
PREPARATION
Place eggs in a small pot and fill with cold water just until the eggs are fully covered, lightly salt the water and heat on high heat until the water begins to boil.
Set a timer for 8 minutes and let the eggs boil, do not cook the eggs in the boiling water any longer than 10 minutes.
Once the timer goes off quickly rinse the eggs under cold water or place them in an ice bath.
While the eggs are on the stove, place the bacon slices in a large frying pan and heat over medium heat.
Cook the bacon slices flipping occasionally until desired crispiness.
Remove from the pan and let the bacon rest on a paper towel covered plate.
To make the guacamole, mash the avocados with the garlic and lime juice in a medium bowl.
Stir in the jalapeño (if using), onion, and cilantro.
Season to taste with salt.
Arrange the eggs, bacon, vegetables, and guacamole in a lunch box or individual containers.
Slice the eggs in half and season with salt and pepper before eating.
Friday, May 15, 2015
Ratatouille
INGREDIENTS
1 medium eggplant, cut into ½ inch pieces
2 (14.5 oz) cans diced tomatoes (tomato should be the only ingredient)
2 small zucchini, cut into ½ inch dice
2 small yellow squash, cut into ½ inch dice
1 red onion, chopped
½ cup pine nuts, toasted (optional, but recommended)
6 garlic cloves, minced
15 fresh basil leaves, roughly chopped
2 tsp dried oregano
½ cup good quality chicken stock
2 tbsp cooking fat
Sea salt and freshly ground black pepper
PREPARATION
Place eggplant in a colander, sprinkle with sea salt and let sit in the kitchen sink to remove some excess moisture while you are preparing the other vegetables.
Heat a large sauté pan over medium heat, once hot add cooking fat and swirl it around the pan.
Add the onion, garlic and pine nuts and cook for 5 minutes, until the onion softens.
While the onion is cooking pat the eggplant dry with some paper towels, then add to the skillet once the onion has cooked for 5 minutes.
Stir occasionally and cook for another 5 minutes, or until the eggplant becomes tender.
Next add in the tomatoes, zucchini, yellow squash, basil, and oregano. Lower the heat slightly and simmer for 15 minutes.
Remove from heat, reserve ½ of the portion for leftovers and transfer other half into a serving bowl.
While the ratatouille is simmering prepare the steaks:
Heat 2-3 tbsp of cooking fat in a large sauté pan over medium-high heat. Season the steaks with salt and pepper on each side, cook for 2-3 minutes.
Turn the steaks once and cook for another 2-3 minutes for medium rare.
Transfer to plate and let rest 5 minutes before serving.
1 medium eggplant, cut into ½ inch pieces
2 (14.5 oz) cans diced tomatoes (tomato should be the only ingredient)
2 small zucchini, cut into ½ inch dice
2 small yellow squash, cut into ½ inch dice
1 red onion, chopped
½ cup pine nuts, toasted (optional, but recommended)
6 garlic cloves, minced
15 fresh basil leaves, roughly chopped
2 tsp dried oregano
½ cup good quality chicken stock
2 tbsp cooking fat
Sea salt and freshly ground black pepper
PREPARATION
Place eggplant in a colander, sprinkle with sea salt and let sit in the kitchen sink to remove some excess moisture while you are preparing the other vegetables.
Heat a large sauté pan over medium heat, once hot add cooking fat and swirl it around the pan.
Add the onion, garlic and pine nuts and cook for 5 minutes, until the onion softens.
While the onion is cooking pat the eggplant dry with some paper towels, then add to the skillet once the onion has cooked for 5 minutes.
Stir occasionally and cook for another 5 minutes, or until the eggplant becomes tender.
Next add in the tomatoes, zucchini, yellow squash, basil, and oregano. Lower the heat slightly and simmer for 15 minutes.
Remove from heat, reserve ½ of the portion for leftovers and transfer other half into a serving bowl.
While the ratatouille is simmering prepare the steaks:
Heat 2-3 tbsp of cooking fat in a large sauté pan over medium-high heat. Season the steaks with salt and pepper on each side, cook for 2-3 minutes.
Turn the steaks once and cook for another 2-3 minutes for medium rare.
Transfer to plate and let rest 5 minutes before serving.
Tuesday, May 12, 2015
Sweet potato hummus
INGREDIENTS
4 cups cooked and mashed sweet potatoes
¼ cup tahini (see below)
¼ cup lime juice
2 garlic cloves, minced
2 tsp ground cumin
¼ tsp cayenne pepper (optional)
Sea salt and freshly ground black pepper
Tahini:
1 cup sesame seeds
2 tbsp olive oil
Assorted vegetables for dipping, sliced (i.e. cucumbers, radish, carrots, bell pepper)
PREPARATION
To cook the sweet potatoes, peel them and cut the flesh into large chunks. Bring a pot of salted water to a boil and add in the sweet potato chunks.
Let it simmer for about 7 to 10 minutes, until the flesh is very tender when pricked with a fork.
Drain, place the cooked sweet potato in a bowl and mash with a fork or potato masher. Place in the refrigerator to cool.
Preheat your oven to 350°F.
Spread the sesame seeds on a shallow baking tray and roast, shaking frequently, until fragrant (about 8 minutes).
To prepare the tahini, combine the roasted sesame seeds with the olive oil in a food processor and process until the mixture turns into a smooth paste (about 5 minutes).
In a large bowl, combine the mashed sweet potatoes, tahini, lime juice, garlic, cumin, and cayenne (if using).
Mix everything well and season to taste.
Serve in a bowl alongside vegetables for dipping.
4 cups cooked and mashed sweet potatoes
¼ cup tahini (see below)
¼ cup lime juice
2 garlic cloves, minced
2 tsp ground cumin
¼ tsp cayenne pepper (optional)
Sea salt and freshly ground black pepper
Tahini:
1 cup sesame seeds
2 tbsp olive oil
Assorted vegetables for dipping, sliced (i.e. cucumbers, radish, carrots, bell pepper)
PREPARATION
To cook the sweet potatoes, peel them and cut the flesh into large chunks. Bring a pot of salted water to a boil and add in the sweet potato chunks.
Let it simmer for about 7 to 10 minutes, until the flesh is very tender when pricked with a fork.
Drain, place the cooked sweet potato in a bowl and mash with a fork or potato masher. Place in the refrigerator to cool.
Preheat your oven to 350°F.
Spread the sesame seeds on a shallow baking tray and roast, shaking frequently, until fragrant (about 8 minutes).
To prepare the tahini, combine the roasted sesame seeds with the olive oil in a food processor and process until the mixture turns into a smooth paste (about 5 minutes).
In a large bowl, combine the mashed sweet potatoes, tahini, lime juice, garlic, cumin, and cayenne (if using).
Mix everything well and season to taste.
Serve in a bowl alongside vegetables for dipping.
Beef and bok choy
INGREDIENTS
2 lbs beef sirloin, thinly sliced into strips
12 heads baby bok choy, cut in half lengthwise
1 onion, thinly sliced
2 tbsp fish sauce
1 small piece fresh ginger, minced
2 cloves garlic, minced
5 dried red chiles, halved (optional)
3 tsp coconut oil
Sea salt and freshly ground black pepper
PREPARATION
Season the beef to taste with sea salt and freshly ground black pepper.
Warm the coconut oil in a large skillet placed over a high heat.
Add the ginger, garlic, and chiles (if using).
Stir-fry until fragrant, about 1 minute.
Add the beef and cook for 2 to 3 minutes.
Transfer the beef to a bowl.
Add the onion to the hot skillet and cook for 2 minutes.
Add the bok choy and cook until soft (3 to 4 minutes).
Return the beef to the skillet, add the fish sauce to the pan, stir to combine, and serve warm.
2 lbs beef sirloin, thinly sliced into strips
12 heads baby bok choy, cut in half lengthwise
1 onion, thinly sliced
2 tbsp fish sauce
1 small piece fresh ginger, minced
2 cloves garlic, minced
5 dried red chiles, halved (optional)
3 tsp coconut oil
Sea salt and freshly ground black pepper
PREPARATION
Season the beef to taste with sea salt and freshly ground black pepper.
Warm the coconut oil in a large skillet placed over a high heat.
Add the ginger, garlic, and chiles (if using).
Stir-fry until fragrant, about 1 minute.
Add the beef and cook for 2 to 3 minutes.
Transfer the beef to a bowl.
Add the onion to the hot skillet and cook for 2 minutes.
Add the bok choy and cook until soft (3 to 4 minutes).
Return the beef to the skillet, add the fish sauce to the pan, stir to combine, and serve warm.
Saturday, May 9, 2015
Citrus and avocado salad
INGREDIENTS
6 navel oranges, peeled and sliced
6 cara cara oranges, peeled and sliced
4 blood oranges, peeled and sliced
1 fennel bulb, very thinly sliced
2 avocados, sliced
2 green onions, very thinly sliced
⅔ cup extra-virgin olive oil
4 tbsp apple cider vinegar
Fresh dill
Sea salt and freshly ground black pepper
PREPARATION
On a serving plate, arrange all the oranges in a layer and top with the avocado and fennel.
In a small bowl, combine the olive oil, vinegar, and salt and pepper to taste.
Pour the dressing over the salad and garnish with scallions and fresh dill.
6 navel oranges, peeled and sliced
6 cara cara oranges, peeled and sliced
4 blood oranges, peeled and sliced
1 fennel bulb, very thinly sliced
2 avocados, sliced
2 green onions, very thinly sliced
⅔ cup extra-virgin olive oil
4 tbsp apple cider vinegar
Fresh dill
Sea salt and freshly ground black pepper
PREPARATION
On a serving plate, arrange all the oranges in a layer and top with the avocado and fennel.
In a small bowl, combine the olive oil, vinegar, and salt and pepper to taste.
Pour the dressing over the salad and garnish with scallions and fresh dill.
Friday, May 8, 2015
Sweet potato pancake recipe
One large grated sweet potato two whole eggs, 2 tbsp coconut oil, 1/2 tsp nutmeg, 1 tsp cinnamon. Add another egg if the potato is really large (you want it sticky)- and keep it thin or else the potato will have a hard time cooking! Brown in a pan with butter or more coconut oil.
Wednesday, May 6, 2015
Beet salad
INGREDIENTS
4 beets, roasted, peeled and cut into thin slices or wedges
4 cups arugula
2 oranges, peeled and cut into segments
1 avocado, diced (optional)
2 tbsp fresh cilantro, chopped
⅓ cup pecans, roughly chopped (optional)
Dressing:
¼ cup extra-virgin olive oil
1 tbsp fresh orange juice (from about 1 segment)
1 tbsp red wine vinegar
1 tsp balsamic vinegar
Sea salt and freshly ground black pepper to taste
PREPARATION
In a small bowl whisk together ingredients for the dressing, taste and add more fresh orange juice if desired.
Toss arugula with 3 tablespoon of the dressing and place in individual salad bowls or onto plates. Mix the remainder of the dressing with the beets.
Arrange the beets, orange segments, and avocado (if using) on top of the arugula.
Sprinkle with cilantro and pecans (if using) and serve.
4 beets, roasted, peeled and cut into thin slices or wedges
4 cups arugula
2 oranges, peeled and cut into segments
1 avocado, diced (optional)
2 tbsp fresh cilantro, chopped
⅓ cup pecans, roughly chopped (optional)
Dressing:
¼ cup extra-virgin olive oil
1 tbsp fresh orange juice (from about 1 segment)
1 tbsp red wine vinegar
1 tsp balsamic vinegar
Sea salt and freshly ground black pepper to taste
PREPARATION
In a small bowl whisk together ingredients for the dressing, taste and add more fresh orange juice if desired.
Toss arugula with 3 tablespoon of the dressing and place in individual salad bowls or onto plates. Mix the remainder of the dressing with the beets.
Arrange the beets, orange segments, and avocado (if using) on top of the arugula.
Sprinkle with cilantro and pecans (if using) and serve.
Monday, May 4, 2015
Jim Schoemel Run
Started my 5th WLC on Saturday and ran in the Jim Schoemel run for ALS. Using this run time for my start workout value
Category: 5K
Place: 131st out of 285
Bib: 3844
First Name: Jane
Last Name: McHowat
City: St Louis
ST: MO
Time: 33:31
Pace: 10:48/mile
Gender: F
Age: 56
Gender Rank: 66th out of 186
Age Group: 50-59
Age Group Rank: 8th out of 34
Friday, May 1, 2015
Stuffed pork tenderloin
INGREDIENTS
Pork:
2 (1 ½ lbs) pork tenderloins (about 2-3 lbs total), trimmed
4 slices good quality bacon (gluten, nitrate & nitrite, and sugar free), chopped
8 oz cremini mushrooms, sliced thinly
1 garlic clove, minced
2 tbsp Dijon mustard, or more to taste
2 tbsp cooking fat
Sea salt and freshly ground black pepper
Toothpicks
Mashed Potatoes:
1 ½ lbs russet or Yukon gold potatoes, peeled and chopping to 1-inch pieces
5 tbsp full-fat coconut milk + more to taste
2 tbsp ghee + more to taste
Sea salt and freshly ground black pepper
Gravy:
1 small onion, chopped
2-3 tbsp almond flour
1 cup good quality chicken stock
1 tbsp full-fat coconut milk
1 ½ tbsp tapioca starch
1 tbsp ghee
½ tsp garlic powder
Sea salt and freshly ground black pepper to taste
PREPARATION
Pork:
Preheat oven to 450 F.
In a large skillet heat 1 tbsp of ghee over medium heat.
Add the bacon and cook until just about crisp.
Add in the mushrooms and garlic, season to taste with salt and pepper and cook until soft, about 5 minutes.
Remove from heat and set aside.
On a clean work surface butterfly the pork tenderloins. (see notes on how to do this)
Once the tenderloins are an even thickness spread 1 tbsp or more of Dijon mustard over each. Next divide the mushroom bacon mixture between the 2 and distribute evenly leaving about ¼ - ½ inch around the edges.
From a long side roll the pork tightly like a jellyroll and stick toothpicks at the end to secure the seams.
Transfer pork tenderloins to a baking dish and cook at 450 F for 30 minutes, then turn the oven temperature down to 300 F and cook for another 20 minutes. Once done, turn off the oven and let it rest for 15 minutes inside the oven. Internal temperature should be 145-150 F.
Remove from oven, transfer pork to a serving platter, remove toothpicks and slice into 1-inch slices before serving.
While the pork is cooking prepare the mashed potatoes and gravy.
Mashed Potatoes:
Place potatoes into a pot and fully cover with cold water. Salt the water if desired.
Place the pot over high heat and bring to a boil, once boiling cook for 10 minutes stirring occasionally, until the potatoes can easily be pierced with a knife.
Once cooked drain the water from the potatoes and return the potatoes to the pot.
Add coconut milk and ghee and mash with a potato masher. Add in additional coconut milk or ghee until desired consistency is reached. Stir in salt and pepper to taste.
Transfer to a serving bowl to serve warm.
Gravy:
In a saucepan heat ghee and onions over medium heat until nice and caramelized, about 15-20 minutes.
Add in tapioca starch, almond flour, garlic powder, and season to taste with salt and pepper. Stir until everything is mixed then add in chicken stock and coconut milk.
Bring to a boil and stir until thickened. Taste and adjust seasoning as needed.
Transfer to a blender and blend until smooth.
Serve pork over mashed potatoes smothered in gravy.
Pork:
2 (1 ½ lbs) pork tenderloins (about 2-3 lbs total), trimmed
4 slices good quality bacon (gluten, nitrate & nitrite, and sugar free), chopped
8 oz cremini mushrooms, sliced thinly
1 garlic clove, minced
2 tbsp Dijon mustard, or more to taste
2 tbsp cooking fat
Sea salt and freshly ground black pepper
Toothpicks
Mashed Potatoes:
1 ½ lbs russet or Yukon gold potatoes, peeled and chopping to 1-inch pieces
5 tbsp full-fat coconut milk + more to taste
2 tbsp ghee + more to taste
Sea salt and freshly ground black pepper
Gravy:
1 small onion, chopped
2-3 tbsp almond flour
1 cup good quality chicken stock
1 tbsp full-fat coconut milk
1 ½ tbsp tapioca starch
1 tbsp ghee
½ tsp garlic powder
Sea salt and freshly ground black pepper to taste
PREPARATION
Pork:
Preheat oven to 450 F.
In a large skillet heat 1 tbsp of ghee over medium heat.
Add the bacon and cook until just about crisp.
Add in the mushrooms and garlic, season to taste with salt and pepper and cook until soft, about 5 minutes.
Remove from heat and set aside.
On a clean work surface butterfly the pork tenderloins. (see notes on how to do this)
Once the tenderloins are an even thickness spread 1 tbsp or more of Dijon mustard over each. Next divide the mushroom bacon mixture between the 2 and distribute evenly leaving about ¼ - ½ inch around the edges.
From a long side roll the pork tightly like a jellyroll and stick toothpicks at the end to secure the seams.
Transfer pork tenderloins to a baking dish and cook at 450 F for 30 minutes, then turn the oven temperature down to 300 F and cook for another 20 minutes. Once done, turn off the oven and let it rest for 15 minutes inside the oven. Internal temperature should be 145-150 F.
Remove from oven, transfer pork to a serving platter, remove toothpicks and slice into 1-inch slices before serving.
While the pork is cooking prepare the mashed potatoes and gravy.
Mashed Potatoes:
Place potatoes into a pot and fully cover with cold water. Salt the water if desired.
Place the pot over high heat and bring to a boil, once boiling cook for 10 minutes stirring occasionally, until the potatoes can easily be pierced with a knife.
Once cooked drain the water from the potatoes and return the potatoes to the pot.
Add coconut milk and ghee and mash with a potato masher. Add in additional coconut milk or ghee until desired consistency is reached. Stir in salt and pepper to taste.
Transfer to a serving bowl to serve warm.
Gravy:
In a saucepan heat ghee and onions over medium heat until nice and caramelized, about 15-20 minutes.
Add in tapioca starch, almond flour, garlic powder, and season to taste with salt and pepper. Stir until everything is mixed then add in chicken stock and coconut milk.
Bring to a boil and stir until thickened. Taste and adjust seasoning as needed.
Transfer to a blender and blend until smooth.
Serve pork over mashed potatoes smothered in gravy.
Sunday, April 26, 2015
Trying out new breakfast options
I made a couple of the new breakfast options this weekend. Sam is getting tired of the no-oat oatmeal, so I made some breakfast variations.
On Saturday, I made this paleo eggs Benedict with avocado sauce
Today, I made this "Elvis" omelet, it had cashew butter and bananas in the middle, with raspberry sauce on the top
On Saturday, I made this paleo eggs Benedict with avocado sauce
Both were really good
Banana omelet with raspberry sauce
INGREDIENTS
8 eggs
4 firm but ripe bananas, sliced
½ cup almond butter
½ tsp vanilla extract
½ tsp ground cinnamon
Pinch of sea salt
Ghee or coconut oil
4 tbsp water
Raspberry Sauce (optional):
1 cup raspberries (fresh or frozen)
⅓ - ½ cup fresh orange juice (1 oranges)
½ tsp vanilla extract
Pinch of sea salt
PREPARATION
Raspberry sauce (optional):
Put all ingredients into a saucepan and bring to a boil.
Once boiling reduce to a simmer and cook for 15 - 20 minutes, stirring occasionally so the berries do not burn.
Once the liquid has reduced and a sauce forms remove from heat and set aside.
"Elvis" Omelet:
Whisk together 2 eggs, 1 tbsp of water, ⅛ vanilla extract, ⅛ cinnamon, and a dash of salt until the yolk and whites are well blended.
In a 10-inch skillet heat about 1 tbsp of cooking fat over medium heat.
Pour eggs into heated skillet making sure to coat the entire pan, let set for 30-40 seconds. Use a spatula to lift the omelet gently while it cooks to allow uncooked parts run underneath.
When the omelet is no longer runny place 1 sliced banana and 2 tbsp of almond butter on ½ of the omelet, fold the other half of the omelet over the fillings, cook for another 30 seconds.
Remove from heat and slide on to a plate.
Top with raspberry sauce if using.
Repeat the process with remaining ingredients.
8 eggs
4 firm but ripe bananas, sliced
½ cup almond butter
½ tsp vanilla extract
½ tsp ground cinnamon
Pinch of sea salt
Ghee or coconut oil
4 tbsp water
Raspberry Sauce (optional):
1 cup raspberries (fresh or frozen)
⅓ - ½ cup fresh orange juice (1 oranges)
½ tsp vanilla extract
Pinch of sea salt
PREPARATION
Raspberry sauce (optional):
Put all ingredients into a saucepan and bring to a boil.
Once boiling reduce to a simmer and cook for 15 - 20 minutes, stirring occasionally so the berries do not burn.
Once the liquid has reduced and a sauce forms remove from heat and set aside.
"Elvis" Omelet:
Whisk together 2 eggs, 1 tbsp of water, ⅛ vanilla extract, ⅛ cinnamon, and a dash of salt until the yolk and whites are well blended.
In a 10-inch skillet heat about 1 tbsp of cooking fat over medium heat.
Pour eggs into heated skillet making sure to coat the entire pan, let set for 30-40 seconds. Use a spatula to lift the omelet gently while it cooks to allow uncooked parts run underneath.
When the omelet is no longer runny place 1 sliced banana and 2 tbsp of almond butter on ½ of the omelet, fold the other half of the omelet over the fillings, cook for another 30 seconds.
Remove from heat and slide on to a plate.
Top with raspberry sauce if using.
Repeat the process with remaining ingredients.
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