Tag Archives: Paleo

Mango Banana Blender Ice Cream

This creamy blender ice cream is a guaranteed way to satisfy a sweet tooth and a craving, and it only takes seconds in the blender! Three ingredients is all you need, and you will have a nutritious, figure friendly ice cream without the guilt! All you need is Bananas, Mango and Vanilla Extract. I always keep frozen bananas on hand, because they are so creamy when blended into smoothies.

Most everyone knows that bananas are a good source of potassium, but did you also know they are a source of vitamin B6 which our body does not store and is used to make antibodies to fight infection? Bananas are also a source of vitamin C and have 3 grams of fiber each. The Mango packs a punch of vitamin C (96% in an average sized mango) as well as vitamin A, fiber and some calcium.

Mango Banana Blender Ice Cream

Ingredients:

2 Frozen Ripe Bananas, cut into chunks

1 Cup of Frozen Mango cubes, the riper the better

1/2 Teaspoon alcohol free for AIP Paleo or Pure Vanilla Extract, No Additives,

Directions:

Place the ingredients in a high speed blender that comes with a plunger, and blend on high pushing the fruit down with your plunger until it is creamy and blended. Serve immediately.

1 – 2 Servings

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Simple Oven Roasted Butternut Squash

I was at the grocery store last week buying butternut squash, and the checkout clerk held up my squash, squished up her nose in curiosity and asked, “What do you do with these? I see people buying them, but how do you eat them?” I asked her if she had ever had butternut squash? She said, no she was Italian and was familiar with zucchini, but not butternut squash. I was so excited to share with her my favorite way to prepare it…..oven roasted. Simple is often extraordinary! It is delicious, caramelized, sweet and nutty when oven roasted. I so wanted to invite her into my kitchen and give her a demonstration so she could taste it for herself! So, that has motivated me to do a series of simple vegetable dishes that are delicious and nourishing.

Butternut squash, referred to sometimes as Butternut Pumpkin in Australia and New Zealand, is full of health benefits including a good amount of beta-carotene which our bodies convert to Vitamin A, Potassium for our bone health, Vitamin C, Calcium, Magnesium, Vitamin B6, Fiber and some good Carbohydrates (5% in a cup) in addition to Carotenoids, which are naturally occurring pigments thought to be preventative against cancer and macular degeneration.

Here is a simple and delicious way to prepare it!

Simple Oven Roasted Butternut Squash

Ingredients:

1 Medium Butternut Squash

2 Tablespoons Coconut Oil

2 Teaspoons Himalayan Pink Salt or Sea Salt

1/2 Teaspoon Black Pepper

Directions:

Preheat your oven to 400º degrees. Line a rimmed baking sheet with parchment paper.

Wash and peel the squash. I use a vegetable peeler. It works beautifully! Slice the squash in half lengthwise and remove the seeds. It will look like this:

Peeled and Seeded Butternut Squash

Cube the Squash into 2 inch cubes and place on your rimmed baking sheet. Sprinkle it with the salt and pepper.

Cubed Butternut Squash

Melt the coconut oil, and pour it over the cubed squash. Toss with your hands until well coated. Spread the squash out in a single layer on the cookie sheet, and place it in the oven. Roast a total of 50 minutes to an hour until it is starting to caramelize, tossing with a spatula every twenty minutes. There you have it! Utterly delicious, and you are Eating Your Nutrients in a very yummy fashion!

*If you are eating Low FodMap a serving is 1/4 Cup at a time.

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Smokey Tomatoes Gratin (Grain-Free)

Smokey Tomatoes Gratin is a quick and elegant way to eat tomatoes. They are high in water content and fiber, and vegetables like tomatoes can help with hydration and regularity. The concept of crowding out means you don’t have to feel deprived or hungry. The more health giving foods you add to your diet, the less room you will have for other less nutritious choices, and the less you will want them. Adding in more vegetables is a great way to start crowding out. It can make a huge difference in your health without missing anything or being hungry. Make a commitment to eat two more vegetables a day for the next month and see if you notice a difference. Pick one that is green and another colorful one such as tomatoes. See how you feel and let me know. Did you notice you lost weight, had more energy, clearer skin, better elimination? There are many benefits to eating lots of vegetables, and those are just a few. The long term effects of all the nutrients you are putting in your body will increase longevity, vitality, and make a huge improvement in your immunity. Make sure to take a look at the Dirty Dozen/Clean Fifteen list when purchasing produce, here is a free 2015 printable list you can take with you from Environmental Working Group, and enjoy this beautiful, healthy Smokey Tomato Gratin recipe to kick it off!

Smokey Tomatoes Gratin (Grain-Free)

Ingredients:

4 Organic Medium Tomatoes, washed and halved crosswise

6 Tablespoons Blanched Almond Flour

1 Tablespoon Smoked Paprika

1/4 Teaspoon Black Pepper

1/4 Teaspoon Himalayan Pink Salt or Sea Salt

1 Tablespoon Dried Parsley

3 Tablespoons Olive Oil

Flaky Salt such as Fleur De Sel

Smokey Tomatoes Gratin Ready to Broil

Directions:

Preheat your oven broiler and place the rack about 1/3 down from the top broiler.

Place Tomato halves on a cookie sheet. Mix together the almond flour, smoked paprika, black pepper, and Himalayan Pink Salt in a small bowl. Sprinkle the gratin over the tomatoes evenly. Sprinkle with dried parsley. Drizzle the tomatoes with olive oil. Broil in the oven for 2 to 3 minutes, keeping a close eye on them, until the tops are golden brown.

Sprinkle with flaky sea salt and serve.

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Strawberry Apricot Granola (Grain Free)

It is pretty easy to make your own granola, and it is worth the extra effort. This week I have a really delicious granola recipe for you that is grain free! If you like variety in your granola, this Strawberry Apricot Granola recipe is a delicious way to add it. It may become your new favorite! It is definitely my springtime favorite this year! With nuts, seeds, fruit and healthy fat, what’s not to love? I like to grab a handful for a snack, and for breakfast it is good with dairy free milk and fresh fruit. It is also fantastic with yogurt.

Strawberry Apricot Grain Free Granola

Ingredients:

1 Cup Raw Pecans

1/2 Cup Raw Pistachios

1/2 Cup Raw Sunflower Seeds

1/2 Cup Raw Brazil Nuts

3/4 Cup Dried Strawberries (like these) not freeze dried

6 Medjool Dates

1/2 Cup Dried Apricots

1/2 Cup Very Hot Water

1/2 Cup Unsweetened Coconut Flakes

2 Tablespoons Cinnamon

1 Tablespoon Ground Flax

1 Tablespoon of Pure Vanilla Extract

1 Teaspoon Himalayan Pink Salt or Sea Salt

1 Tablespoon Coconut Oil, Melted

Directions:

Preheat oven 325º degrees.

In a food processor with a blade attachment, puree dates, apricots, vanilla, coconut oil and hot water until it is smooth. Add the nuts, sunflower seeds, flax and coconut flakes and pulse until you have a medium grind and everything is sticking together nicely. Add in the cinnamon and salt and pulse to combine. Dice your dried strawberries into 1/2 inch pieces then add them to the food processor and pulse a few extra times to incorporate them.

Turn the granola out onto a parchment lined, rimmed baking sheet and bake in a 325º degree oven for 35 minutes, stirring every ten minutes, or until golden brown. Cool and store in an airtight container. Enjoy this delicious granola for breakfast or as a snack! It travels very well also!

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Good Eats for a Lunar New Year Celebration!

Gung Hay Fat Choy! It is the first day of the Lunar New Year Celebration, and I have put together a collection of recipes that you can make for a fun party! It is also known as the Spring Festival, and spring is just around the corner! Believe it, it is coming! This year is the year of the sheep. It is my daughter, Skyli’s year. The date and animal changes every year, because it is based on the Chinese Lunar Calendar, you can see a calendar here and read fun facts! You have probably seen this calendar on a paper place mat at a Chinese restaurant.

Two of my daughters were born in China, so we celebrate every year, but you don’t have to be born there to celebrate! I have included here the Asian Fusion Shrimp Egg Custard with Scallion Oil Drizzle as a starter, Chinese Five Spice Chicken Bites, Asian Pork Ribs, Savory Carrot Scallion Pancakes and Matcha Green Tea Cookies. Serve it with some warm Jasmine Tea, Sliced Oranges (which signify good luck and prosperity in the coming year) and Cauliflower Rice or White Rice, and you have a party!

The Lunar New Year celebration lasts for two weeks, there are dragon dance parades, fireworks, good food and community culminating with the lantern festival. You will see a lion in the collage above. It is different from the dragon which comes at the end of the dragon dance parade. You can read more about Chinese New Year in China here. The decor is extraordinary during this time in Asia. Google Chinese New Year Photos to see real pictures of the parade.

Here is a photo of my family in China several years back in the spring in Tiananmen Square.

Our Family in Tiananmen Square While Traveling in China

There is nothing like traveling to the country of origin and eating the authentic food. It changed my entire view of Chinese food.

I hope you enjoy these recipes! For more delicious additions to your party, check out these Grain Free Chinese Almond Cookies on Tasty Yummies by Texarin Baking, or PaleoLeap’s Beef and Broccoli Stir-Fry.

Happy Chinese New Year everyone!

Eat Your Nutrients!

Note: White Rice is not Specific Carb Diet approved so go with cauliflower rice if you are on it.

Cheesy Kale Chips

Are you a kale lover? Yeah, yeah, you have heard about all the benefits of eating kale, but you just don’t like it that much? Well, have you tried kale chips? It is the best way to initiate anyone into eating kale. Kale chips made in a food dehydrator are addicting! Just like a potato chip, but hey they are good for you! Here is a second variation of kale chips if you like variety, like I do! The Pizza Kale Chip recipe can be found here. Although my daughter’s like them both, they each have a favorite. Skyli’s favorite is the Cheesy Kale Chips and Jessica’s the Pizza Kale Chips. Try them both, they are so good!

Kale has many health benefits, including fiber, B vitamins, vitamin A, K, C, Calcium, Copper, Potassium and Magnesium. I have been getting a lot of leafy greens in my diet lately and feel amazing! Fat helps digest and access the nutrients in greens, and the pine nuts and pumpkin seeds that give these chips a cheesy flavor, also add fat to the chips, as well as the walnuts, so you can absorb the nutrients!

Here’s the recipe!

Cheesy Kale Chips

Ingredients:

2 Large Bunches of Curly Kale

1 Cup Pine Nuts

1/2 Cup Raw Pumpkin Seeds (I used sprouted)

1/2 Cup Raw Walnuts

2 Red Bell Peppers, Seeded

1/2 Cup Fresh Squeezed Lemon Juice

2 Tablespoons Honey

2 Scallions, green parts only

1/2 Teaspoon Turmeric Powder

1 Teaspoon Himalayan Pink Salt or Sea Salt

Directions:

Taking your thumb and index finger along the spine of the kale leaves, strip the leaves in one swipe from it’s rib or stalk. Thoroughly wash the kale leaves under cool water. Lay out on paper towel in one layer to dry completely, 30 minutes to an hour. I like to use a salad spinner first to get most of the moisture off. It is important the kale is thoroughly dry if you want crunchy chips!

Meanwhile, make the “cheesy” seasoning. In a high speed blender, like a Vitamix, blend all the remaining ingredients to make the pizza sauce. In a very large bowl, place your dried kale and pour the sauce on top. Get your hands in there and thoroughly mix and coat the kale leaves.

Place on six teflon lined dehydrator trays and place in your food dehydrator at 118º degrees for 10 to 16 hours until very crisp.

In the dehydrator, they get crunchy like potato chips and stay that way! If you don’t have a dehydrator, and would like to own one, I highly recommend this one! I have two of them, and they come in handy for a lot of food, including fruit rollups……see the recipe for delicious Banana Coconut Leather here.

Enjoy getting your nutrients!

8 Servings

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Apple Pie “Oatmeal” Cookies

These cookies are my latest obsession! They are grain free, but have the texture of a soft oatmeal cookie and the flavor of apple pie! They are also egg free, dairy free, have no added sugar, and are packed with nutrition from apples, walnuts, dates, currants and healthy fat! I also think these cookies rock because, if your child wakes up and asks, “Mom, can I have a cookie for breakfast?”, like mine have done, you can say “Yes” to these cookies. There is something about putting wholesome ingredients together in cookie form that makes kids really love to eat them………….me too!

Let’s bake some cookies!

Apple Pie “Oatmeal” Cookies

Ingredients:

3 Cups Diced Granny Smith Apples, cored peel left on

8 Medjool Dates, pitted

1/2 Cup Very Warm Water

1 Cup Raw Walnut Halves

1/2 Cup Shredded Coconut, Unsweetened like this

1/2 Cup Dried Currants

1/4 Cup Coconut Oil

1 1/2 Tablespoons Ground Cinnamon

1/4 Teaspoon Ground Nutmeg

1 Tablespoon Fresh Squeezed Lemon Juice

1 Tablespoon Pure Vanilla Extract, no additives like this

1/2 Teaspoon Himalayan Pink Salt or Sea Salt

1/2 Teaspoon Baking Soda

Directions:

Preheat your oven 350º degrees. Set out two cookie sheets covered in parchment paper.

Place your pitted dates in the 1/2 cup of very warm water and soak for ten minutes to soften. Meanwhile, in a food processor, place your chopped apples and lemon juice. Pulse until they are finely chopped. Drain your soaked dates, and add to the food processor along with the vanilla extract and coconut oil. Continue to pulse. When mostly smooth, add the remaining ingredients except the currants and walnuts. Puree until smooth, about one minute. Finally, add your currants and walnuts and pulse until the walnuts are coarsely chopped, about six pulses should do it.

Using a tablespoon cookie scoop, make rounded mounds of cookie dough on the parchment lined cookie sheets, twelve cookies per sheet. Using a fork, flatten cookie dough mounds to about 3/4″ inch thick.

Apple Pie “Oatmeal” Cookie Dough Ready to Flatten

Bake in your preheated oven for 28 to 30 minutes. They will be soft and golden brown when you remove them from the oven. They will firm up when they are completely cooled.

Makes 2 dozen nutritious, delicious cookies

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New England Clam Chowder

This week was “Eat the Pantry Week” at our house, and I made this amazingly delicious New England Clam Chowder from items I had on hand. Have you ever done that? You don’t go shopping unless it is an emergency item, and you cook from your pantry for a set amount of time. I have been making some really delicious food, it is a great mind exercise and creative outlet, plus I think I have saved about $500 bucks just by using what I already had on hand!

Whether you are eating from the pantry or not, this is a dairy free, low fodmap, Paleo clam chowder recipe that will warm your insides and nourish your body!

New England Clam Chowder

Ingredients:

3 – 10 Oz. Cans of Clams, drained and juice reserved (I used Crown Prince)

8 Oz. of Sugar Free Bacon, chopped (you can get it at U.S. Wellness Meats or Pete’s Paleo)

3 Cups Diced Celeriac Root (this will naturally thicken your soup without starch)

1 1/2 Cups Chicken or Bone Broth

1 Can Full Fat Coconut Milk no additives (like this)

3 1/2 Cups Diced Carrots

1 Bunch Scallions, sliced (green parts only)

4 Tablespoons Garlic Infused Olive Oil (I use this brand)

2 Teaspoons Dried Thyme

1 Teaspoon Himalayan Pink Salt or Sea Salt

1 1/2 Teaspoon Black Pepper

Directions:

In a large dutch oven or stock pot, add 2 tablespoons of garlic infused olive oil and heat over medium high heat. Add your diced celeriac root and sprinkle with 1 teaspoon of dried thyme, 1/4 teaspoon of salt, and 1/4 teaspoon of pepper. Sautee for 8 minutes covered, stirring occassionally. After 8 minutes, add 1 1/2 cups of chicken broth or bone broth. Cover and reduce heat to simmer. Simmer for 12 minutes until tender. Meanwhile in a small skillet, cook the chopped bacon. After the bacon is crisp, drain the fat and set aside.

Place your cooked celeriac root with broth into a food processor with a blade attachment and puree until very smooth, adding a little more broth if necessary.

In the same pan you cooked your celeriac root, add the remaining two tablespoons of garlic infused olive oil. Heat over medium high heat and then add your diced carrots, and sprinkle with the remaining 1 teaspoon dried thyme, 1/4 teaspoon of salt and 1/4 teaspoon of pepper. Cook until tender, about ten minutes. When the carrots are tender, stir in the green scallions, bacon and reserved clam juice. Then, incorporate the pureed celeriac root, stir in the coconut milk, 1 teaspoon of pepper, 1/2 teaspoon of salt and bring to a medium high simmer. Continue to simmer for ten minutes. Finally, stir in the clams and warm through.

Serve!

6 servings

For a delicious grain free bread to go with your clam chowder, check out this Grain Free Sandwich Bread recipe from Danielle Walker of Against All Grain or this Simple Bread recipe from Elana’s Pantry.

If you have an experience with eating from the pantry you would like to share, please tell us about it in the comment section!

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Strawberry Nut Bites

Valentine’s Day is a fun time to eat these delicious little pop ins. They are rolled in crushed, organic, freeze dried strawberries that burst with flavor in your mouth and have the health benefits of Raw Almonds and Walnuts! I recently finished reading The Blue Zones: Lessons for Living Longer from The People Who Lived the Longest by Dan Buettner, and eating nuts is one of the things the octogenarians in all the blue zone regions had in common. They are simple to make and portable. I have been packing them in lunches, (include an ice pack), and they are great when you want a little something sweet. February is a busy month at my house. Three of my daughters have birthdays this month….the 21, 22nd and 23rd, and also my youngest daughter’s adoption day is on the 22nd. For Valentines Day this year my husband is taking me out to our favorite Spanish Tapas restaurant. The food is excellent, and they are very aware and careful about food allergens. It is a Paleo friendly restaurant as well. The recipe for Strawberry Nut Bites is below.

Strawberry Nut Bites

Ingredients:

1 Cup Freeze Dried Organic Strawberries, Like These

1 Cup Raw Walnuts

1 Cup Raw Almonds

1/2 Cup Shredded Coconut, unsweetened

1/4 Cup Clear Honey

2 Teaspoons Pure Vanilla Extract

1/4 Teaspoon Cinnamon

1/8 Teaspoon Himalayan Pink Salt

Directions:

Place the strawberries in a food processor with a blade attachment and finely grind the strawberries. Remove them from the food processor and put in a medium bowl for rolling the formed nut bites in.

In the same food processor, place your nuts and coconut and pulse until finely chopped. Add the honey, vanilla, cinnamon and salt. Continue to pulse until the mixture forms a ball. Pinch off enough of the nut filling to form 1 1/2 inch balls with your hands, and roll the balls in the strawberries. Store them in the freezer or refrigerator. I like them frozen. They are berry delicious! Sorry, I couldn’t resist!

Whether you have a significant other or not at this time in your life, I hope you have a Happy Valentines Day, spread a little love, and enjoy these nutritious treats!

*Note: 1 Strawberry Nut Bite is a serving if you are very Low FodMap.

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Banana Pineapple Coconut Leather

Are you ready for a portable treat that is oh so satisfyingly chewy and good for you? Was that a yea? Then these scrumptious snacks are going to make your day! I promised you some fruit roll ups, and this is the first one with more to come. The first time I made these, they were devoured right away, and I had to guard the last one for myself. They aren’t difficult, but you do have to wait for the dehydrator to do it’s job, so it requires patience……I am working on that in many areas of my life. I love the way they make the room smell like I am baking banana bread while they are dehydrating. It is like natural potpourri, but better because you get to eat it!

Banana Coconut Leather

Directions:

Turn your food dehydrator to 135º degrees. Line six dehydrator trays with parchment or teflon inserts.

Ingredients:

6 Ripe Bananas

1 Cup Chopped Fresh Pineapple

1/2 Cup Unsweetened Shredded Coconut

2 Tablespoons Honey

2 Teaspoons Fresh Lemon Juice

1 Teaspoon Ground Cinnamon

1/2 Teaspoon Himalayan Pink Salt

Add Bananas, Pineapple, Himalayan Pink Salt, Honey, Cinnamon and Lemon Juice to a high speed blender, like this one, and blend until smooth. Add the coconut and blend for 30 seconds. You still want small bits of coconut in it. Pour the batter onto the six trays evenly dispersing.

Banana Coconut Leather Ready To Go In Dehydrator

Now, pick up the tray and tip and swirl in a circular motion to spread the batter evenly. Dehydrate for seven hours, flipping them after six hours. They can go a little longer and be fine too. I have left them for ten hours, they will just be more crunchy instead of chewy. Remove from the dehydrator, cool and roll up with strips of parchment, or you can store them flat. These are a wonderful, yummy, healthy snack! My children’s friends are so envious when they bring them in their lunches! If you like these, stay tuned for more roll up recipes!

Eat Your Nutrients!