Tag Archives: Real Food

Tarragon Cream Sauce

Here is a quick and easy cream sauce that pairs nicely with chicken or vegetables.

It is dairy free! It is shown here with my Cranberry Apricot Stuffed Chicken Breasts.

Tarragon Cream Sauce

Tarragon Cream Sauce

Ingredients:

1/4 Cup Dry White Wine

1/2 Cup Full Fat Coconut Milk, no additives

1 Teaspoon Yellow Mustard

1 Teaspoon Horseradish, no sugar added

1 Teaspoon Dried Tarragon

1/2 Teaspoon Pink Himalayan Salt

1/2 Teaspoon Black Pepper

Simmer all the ingredients until reduced by half! That’s it, and it is a delicious, dairy free, accompaniment to chicken or vegetables.

Eat Your Nutrients!

Eat Your Nutrients!

 

Pumpkin Spice Coffee Creamer

Real Pumpkin Spice Beverage Flavor Drop-Ins

Real Pumpkin Spice Beverage Flavor Drop-Ins

One of the best Fall traditions is pumpkins!  There has been a lot in the media lately about some of the pumpkin spice beverages out there and the less than healthy ingredients they contain, even though the are deliciously addictive.  I have a figure friendly, healthy, real food solution to a pumpkin spice beverage craving that will leave you feeling great with no sugar crashes or slumps.

These individual Pumpkin Spice Coffee Creamers are only 65 calories, contain all natural ingredients, including real pumpkin, and are frozen individually for convenience and freshness.  The recipe makes twelve. They have a true, delicious pumpkin spice flavor, are dairy free, and sweetened with just 1/2 teaspoon of honey per serving.  If you like yours sweeter, you can add more.  You also get 15% of your RDA of vitamin A from the real pumpkin each beverage contains along with beneficial spices.  You can use these all-in-one flavor drop-ins creamers for coffee, lattes, tea or steamers.

Pumpkin Spice Matcha Latte

Real Pumpkin Spice Matcha Latte

Pumpkin Spice Beverage Drop Ins

Real Pumpkin Spice Individual Portion Coffee Creamer

Recipe Ingredients:

Real Pumpkin Spice Coffee Creamer

1 1/2 Cups Canned Pumpkin (this one is organic and SCD Diet legal)

1 1/2 Cups of Full Fat Coconut Milk, room temperature (this is my favorite and SCD Diet Legal)

3 Tablespoons of Pure Vanilla Extract

2 Tablespoons Clear Honey, warmed in the microwave more or less to taste (you can substitute Maple Syrup)

1 Tablespoon Ground Cinnamon

1 1/2 Teaspoons Ground Ginger

1/2 Teaspoon Ground Allspice

1/4 Teaspoon Ground Nutmeg

1/8 Teaspoon Ground Cloves

Line a muffin pan with good quality natural unbleached muffin papers.  They have a non-stick coating on the inside for easy removal. Add your pumpkin to a medium mixing bowl. Whisk the warmed honey into the pumpkin. I like mine just slightly sweetened. You can add more or less honey depending on your taste. Whisk in the room temperature coconut milk and vanilla extract.  Finally, whisk in all your spices. Using a level Muffin size scoop or a 1/4 cup measuring cup, scoop 1/4 cup of the pumpkin beverage drop-ins mixture into each muffin cup. Level by tapping the bottom of the pan on the counter top to flatten and place the pan in the freezer until they are frozen solid.  After they are frozen, remove them from the muffin pan and store in a gallon zip bag in the freezer.  When you need a pumpkin spice beverage, take one serving from the freezer and add it to your coffee, latte, tea or steamer. It is good to have the beverage slightly hotter than normal because the pumpkin spice drop-in is frozen.  I like to put everything in a shaker and shake it up then pour it into a mug, but you could also use a whisk in your mug.  This is the shaker I use (It is Awesome to get a frothy beverage!)

I hope you are enjoying Fall and pumpkin season!!! I look forward to having one of these every day!

Eat Your Nutrients!

Eat Your Nutrients!

 

Brazilian Cranberry Fig Bites

I love little energy bites when I am on the go, in a hurry, or after an afternoon workout.  The pace seems to always pick up when the school year starts doesn’t it? Summer has been relaxed and more laid back with the schedules, but now we are watching the clock more and checking our daily calenders. Am I the only one?

These little bites are a delicious, healthy snack that is portable.  The brazil nuts add selenium which good quantities of vitamins, anti-oxidants and minerals, and figs are full of nutrients and fiber, and just taste wonderful! The tart dried cranberries are lower in sugar than other dried fruits and give the bites a sweet tangy burst of flavor. (use dried cranberries sweetened with apple juice.)

You can make these in your oven or a food dehydrator.  They are easy and a delicious, healthy addition to your snack rotation that might save you time and your sanity when you are on the run.

Brazilian Cranberry Fig Bites

Brazilian Cranberry Fig Bites

Brazilian Cranberry Fig Bites

Ingredients:

12 Dried Figs (soaked in hot water 30 minutes)

1 Cup Raw Pecans

1 Cup Raw Brazil Nuts

1/2 Cup Unsweetened Coconut

1/2 Cup Dried Cranberries

1/4 Cup Clear Honey

1/4 Teaspoon Himalayan Pink Salt

1 Teaspoon Fresh Squeezed Lemon Juice

Directions:  Soak your figs submerged in very hot water for 30 minutes to soften. Add them to a food processor with the pecans, brazil nuts and coconut and pulse until they are a fine consistency.  Add remaining ingredients to the food processor and pulse again until it is combined and a sticky consistency that holds together. Scoop into tablespoon sized mounds. (I used a tablespoon cookie scoop, but you could also use a spoon) and roll into balls, then flatten slightly with the palm of your hand.  Place on your dehydrator trays or on a parchment lined cookie sheet if you are baking.

Dehydrate for 18 hours at 105º degrees or bake in your oven at 250º degrees for 45 minutes.

I like to individually package them in twos so we can grab them and go.

Enjoy these! They are so good and good for you!

Cranberry Fig Bites

Brazilian Cranberry Fig Bites

Eat Your Nutrients!

Eat Your Nutrients!

Italian Romenesko Fennel Salad

What is Romenesko?  It is a gorgeous member of the Broccoli, Cauliflower, Brussel Sprout family. It does look like an alien cousin to Broccoli! I love fun vegetables, don’t you?

romanesco It is bright grass green and very pretty.  I love the texture of it, which is similar to cauliflower.  So I thought, why not incorporate it in a salad cooked?  Here is a veggie packed salad with Italian flair.

Italian Romenesko Fennel Salad with Italian Vinaigrette

Italian Romenesko and Fennel Salad with Italian Vinaigrette

 

Ingredients for Salad:

1 Head of Organic  Iceburg Lettuce or Two Heads of Organic Romaine

One Head of Organic Romenesko

1 Large Fennel

1 Large Organic Tomato

1 small can of Black Olives (I use Field Day 3.8 oz.)

2 Tablespoons Olive Oil

1/2 tsp. Himalayan Pink Salt

1/4 tsp. Black Pepper

1 tsp. fresh Lemon Juice

Directions:

Finely shave your fennel after cleaning and cutting off top and clean and separate your Romenesko pieces.  In a heavy skillet add olive oil and heat over medium heat. Add shaved fennel and romenesko and saute covered for ten minutes until just becoming tender. Remove lid, add a teaspoon of fresh lemon juice and continue to saute until starting to brown and any liquid has evaporated, about 5 to 10 more minutes.

Meanwhile place your lettuce, sliced tomato and black olives in a salad bowl.

While the Fennel Romenesko mixture cools, make your salad dressing.

Italian Vinaigrette:

Ingredients:

1/4 Cup Good Extra Virgin Olive Oil

2 Tablespoons Garlic Infused Olive Oil

2 Tablespoons White Wine Vinegar (check it is zero carbs, so not added sugar)

1 Teaspoon Himalayan Pink Salt

1/2 Teaspoon Black Pepper

1 Teaspoon Organic Italian Herbs

Combine all the ingredients and Shake it Up to emulsify.

Italian Vinaigrette

Italian Vinaigrette

Add the Fennel and Romenesko to your salad and toss with the dressing. Serve!  We had this for dinner with broiled fish.  It is a light and satisfying meal.

Web Site Chractor color corrected

 

Chinese Five Spice Chicken Bites – Paleo

Chinese Five Spice Chicken Bites - Paleo, Soy Free

Chinese Five Spice Powder is Amazing!  It is a combination of Star Anise, Fennel, Black Pepper, Cinnamon and Cloves.  It is a warming blend that pairs wonderfully with meat!  Here I use it to make Five Spice Chicken Thigh Bites using boneless chicken thighs.  This is very kid friendly because of the bite size pieces, and it is slightly sweet with fresh squeezed orange and lemon juices and just a bit of heat with red pepper flakes.  You can turn up the heat by adding more red pepper flakes if you like, but don’t leave them out.  You need them to balance the dish.

Ingredients:

2 1/2 pounds of boneless skinless chicken thighs

3 Tablespoons Coconut Oil

2 Tablespoons of Chinese Five Spice Powder (Gluten Free)

2 teaspoons Ground Ginger

3 Tablespoons of Clear Honey

1/4 Cup Fresh Squeezed Orange Juice

1/4 Cup Fresh Squeezed Lemon Juice

1 1/2 teaspoons Himalayan Pink Salt divided

1/2 teaspoon of Black Pepper

1/4 teaspoon of White Pepper

1/4 teaspoon Red Pepper Flakes

Preheat oven 375 degrees. Quarter each boneless chicken thigh into 4 cubes.  Mix together in a small bowl the Chinese Five Spice Powder, Ground Ginger, 1 Teaspoon Salt, White Pepper and Black Pepper.

Place Chicken Thigh cubes and powdered spice mixture into a gallon ziplock bag and shake until very well distributed.  Get in there and massage with your hands if necessary. 🙂

Mix together the orange juice, lemon juice, honey, red pepper flakes, and the other 1/2 teaspoon salt in a small saucepan and bring to a boil, then simmer until reduced by half. Melt the coconut oil in a large oven safe skillet or fry pan. Add the chicken cubes in one layer (very important for browning, so make sure your pan is big enough).

Sauteing Chinese Five Spice Chicken Bites

Chinese Five Spice Chicken Bites

Brown for five minutes not touching, then flip the cubes and brown 5 more minutes. Pour the reduced sauce over the chicken cubes and transfer to the oven in the pan and bake for 5 minutes.  Viola! Done!  Pour the chicken and sauce into a serving dish and toss a couple times to coat with the sauce.

Eat Your Nutrients!

Eat Your Nutrients!

I love to hear your comments!

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