Tag Archives: Real Food

Lemon Fig Cake

Lemon Fig Cake on a Plate

Lemon Fig Cake

Lemon Fig Cake (Coconut Flour)

Date Sweetened Lemon Fig Cake Using Coconut Flour

Yes, I love cake, and I am a healthy eater and consider myself vegetable forward. I don’t eat refined sugar anymore. I ditched it several years ago in favor of natural sweeteners like dates, honey, maple syrup and coconut sugar. After some practice and experimentation in the kitchen, and reading a lot of cookbooks on baking with alternative sweeteners, (You should see my library, seriously. Does anyone else read cookbooks like novels?) I find I prefer the natural sweetener’s flavors over the white stuff. I like options! Dates give substance to baking, are a whole food, and have a rich flavor similar to brown sugar. Honey is distinct, light, and good for neutral baking. It does have a tendency to over brown at too high of a heat. Maple syrup is very distinctive. I think everyone can picture that flavor on their tongue. It is delicious in chocolate breads and with pecans for example, and coconut sugar has an earthy flavor and is closest in texture and application to refined white sugar.

Lemon Fig Cake Grain Free

Lemon Fig Cake

So, tada………introducing Lemon Fig Cake! Don’t worry if you think you don’t like dates, they are not predominant in the cake. They just add moistness and structure to the cake and contain a ton of trace minerals, calcium and fiber. Dates are a fruit and a whole food sweetener.

Lemon Fig Cake

Ingredients:

6 Eggs (I used local)

1 Cup of Medjool Dates (Soaked and Pitted)

1/2 Cup of Coconut Flour (here)

1/2 Cup of Apple Sauce

1/2 Cup of Dried Figs, halved

1/4 Cup of Olive Oil

2 Tablespoons of Fresh Squeezed Lemon Juice

Zest of 1 Lemon (organic)

1/2 Teaspoon of Baking Soda (Gluten Free here)

1/2 Teaspoon of Pure Vanilla Extract (I use this kind)

1/4 Teaspoon of Fine Sea Salt

Directions:

Preheat your oven to 350º degrees F. Line an 8 inch square baking pan with parchment paper and set aside.

Place the dates in a bowl, and cover with very hot filtered tap water, and soak for five minutes. Halve your dried figs from stem to base and set aside. If they are extremely dry, you should soak them as well. In a food processor with a blade attachment, crack six eggs. Pit the dates after soaking and add them to the eggs. Then, process the eggs and dates until you have just little flecks of date in your batter. Add the remaining ingredients, except the figs, and process for about one minute until the batter is a smooth creamy yellow and a thick cake batter. Scrape the batter into your prepared parchment lined pan. Now, add your figs decoratively on the top, cut side up and bake for 25 to 30 minutes, or until the cake springs back when lightly touched with your finger. Cool on a wire rack, then remove the cake from the pan using the parchment paper as handles.

Lemon Fig Cake Batter (Grain Free)

Batter ready to bake shown above.

Servings 9

 

Free Printable Farmer’s Market Guide!

Farmer's Market Shopping

Good Morning!

Did you have a fun Memorial Day weekend? I had a blast! It was so nice to relax and play, with no obligations or “to do” list!  We visited our farmer’s market this weekend. I love the beginning of growing season and all the local produce bursting with nutrition and so fresh! It is also a great outing and sense of community while you support local growers. Here is your free guide! Compliments of me and Institute for Integrative Nutrition, the school where I graduated as a Health Coach!

Just click the guide below, and you will have a free PDF printout you can take with you and refer to! There is also a free recipe and other health tips using Farm Market finds!

Farmers Market Guide

Enjoy your day!

Sandra Shields, Certified Health Coach

Lemon Baked Cod with Cucumber Plum Salsa

If you are looking for a fresh and light entree, this Lemon Baked Cod with Cucumber and Plum Salsa is perfect! The salsa is delicious over fish, and with just a few ingredients.

Lemon Baked Cod with Cucumber Plum Salsa

I am trying to eat seafood twice a week, and I like creative ways to enjoy it. Cod is a good source of B-12, selenium, phosphorus, protein, choline, Omega 3 and more. A fruit and vegetable salsa on top of the baked cod with the tang of a splash of white balsamic makes this the perfect spring dish, and also fantastic for the waistline, being a source of lean protein, while still being very satisfying! Gotta go try on my swimsuits soon. Does anyone else dread shopping for those? I love the quote, “Unlike Swimsuits, Flip Flops Fit Year after Year!” 🙂

Lemon Baked Cod with Cucumber Plum Salsa

Lemon Baked Cod with Cucumber Plum Salsa

Preheat the oven to 350º degrees F.

First the Salsa:

You want your salsa to have time to sit while the fish is cooked to marry the flavors.

Ingredients:

2 Ripe Plums, washed, peeled and diced

1/2 English Cucumber, peeled and diced

1/4 Cup of Red Onion, finely diced

2 Tablespoons of White Balsamic Vinegar (my go to 12 Year Aged White Balsamic – I don’t receive commission for sharing this. If you have an oil and vinegar shop, get yours there. It is superior.)

1/4 Teaspoon of Sea Salt

Directions for the Salsa: After you have chopped everything, toss the plums, cucumber and red onion with the white balsamic and salt, and set aside to meld the flavors. Now the fish!

Ingredients for the Cod:

4 Wild Caught Cod Filets

Zest of One Lemon

2 Tablespoons of Lemon Juice

2 Tablespoons of Olive Oil

Sea Salt and Pepper to Taste (don’t be stingy, the fish will thank you.)

Directions: Brush a tablespoon of olive oil on the fish, both sides. Use more if needed. Season your fish with sea salt and black pepper, and rub it with the lemon zest. In a non-stick, oven safe skillet, add the other tablespoon of olive oil, and heat to a shimmer over medium-high. Add your seasoned fish, and cook three minutes, then flip the fish gently and cook for another three minutes. Pop the fish in the oven and bake for five to seven minutes, or until the fish registers 145º degrees in the center. Be careful to check it after five minutes, because you do not want dry fish, and it cooks fast. Remove the cooked fish from the oven and drizzle the lemon juice. When serving, mound the Cucumber Plum Salsa generously on top of the fish….delightful!

 

Lemon Baked Cod with Cucumber Plum Salsa

 

 

Tuna, Avocado Egg Spirals with Gremolata Dip and Truffle Aioli

I had to guard these spirals when I was developing the recipe in order to have a chance to photograph them for you all! It was a Saturday morning, and the kids and hubby were home, and I didn’t dare turn my back. 🙂 I have been watching my baby Grandsons during the week, so I develop recipes mostly on Saturdays these days.

Tuna and Avocado Egg Spirals with Gremalota and Truffle Aioli Dipping Sauce

The two dips for these delectable spirals stand alone, so you could easily double the recipes to have more sauces on hand. I have been eating gremolata on everything savory lately. I love the salty lemon flavor with the bright taste of parsley. The two dips eaten with the spirals makes them very fun to eat! Who doesn’t love a dip, let alone two?

Tuna and Avocado Egg Spirals with Gremalota and Truffle Aioli Dipping Sauce

You can eat these highly nutritious spirals as soon as you assemble them, or wrap them up after rolling, and refrigerate them until you are ready to eat! Take them out of the refrigerator and slice the wraps right before you want to have them. They are a little easier to slice when cold, but oh so good right away as well!

Tuna Avocado Egg Spirals

Tuna, Avocado Egg Spirals

Ingredients: For each Egg Wrap you will need:

3 Pastured Eggs

1 Tablespoon of Water

1/8 Teaspoon of Salt

Pinch of Black Pepper

1 1/2 Tablespoons of Olive Oil

Whisk the eggs, water, salt and pepper in a medium bowl. In a 14 inch non-stick skillet, add the olive oil and heat over medium-high heat. Add the egg mixture, and swirl the pan to spread the egg evenly. Cook for a few minutes until the middle is starting to set and the edges are no longer runny. With a large rubber spatula, gently flip the egg wrap, and cook about 30 seconds on the other side. Slide out of the pan onto a cutting board.

Tuna Filling (this is enough for two egg wraps, if you want to make one wrap, half the recipe)

Ingredients:

2 Cans of Wild Albacore Tuna (I buy this kind that is mercury tested)

1/2 Cup of Mayo (I use Avocado Oil Mayo here)

1/4 Cup of Diced Dill Pickle

1/2 Teaspoon of Sea Salt

1/4 Teaspoon of Black Pepper

1 Ripe Avocado (diced) This does not go in the filling. It is used when assembling the spiral.

Directions: Mix the tuna filling together.

Gremolata Dip

Ingredients:

3 Tablespoons of Garlic Infused Olive Oil (or 3 Tablespoons of Olive Oil and a Clove of Minced Garlic)

Zest of 1 Organic Lemon

2 Teaspoons of Dried Parsley

1/2 Teaspoon of Sea Salt

Directions: Whisk the ingredients together.

Truffle Aioli

Ingredients:

1/4 Cup of Mayo (my favorite is healthy avocado oil mayo here)

1 Tablespoon of Fresh Squeezed Lemon Juice

1 Tablespoon of Garlic Infused Olive Oil

1/8 Teaspoon of Truffle Salt (here)

1/8 Teaspoon of Black Pepper

Directions: Whisk all the ingredients together. Store refrigerated.

Now to Assemble the Spirals:

Lay out the egg wraps, spread them with half the tuna filling each. Sprinkle each wrap with half of the diced avocado. Roll them up snuggly, and then slice into 1 1/2 inch slices with a bread knife. Serve with the sauces.

Serves 2 to 4 people depending on if you have a Papa Bear or a Baby Bear appetite!

 

 

 

Strawberry Pecan Granola Tart

You know what I love about February besides having three of my daughter’s birthdays in this month and Valentine’s Day? I start seeing good strawberries in the store again! I also find people are starved for color, and February is full of red and pink and hearts. These Strawberry Granola Tarts are just right!

Strawberry Pecan Granola Tart

Strawberry Pecan Granola Tart

The crust for the tart is a coconut pecan crust that is grain free. It rolls really well and blind bakes beautifully. The pecans and coconut in the recipe with a touch of honey makes it very tasty!

There is a jammy berry bursting filling that has berries cooked down to intensify the strawberry flavor naturally, and fresh strawberries stirred in afterwards, along with some coconut butter to add creaminess.

The granola on the top of this tart adds a crunchiness that is fun to eat and delicious with the creamy filling. It is crunchy and airy with the freeze dried strawberries, toasted coconut flakes and crunchy chopped pecans. The granola topping stands alone in my opinion, so make extra to snack on!

Strawberry Pecan Granola Tart with Coconut Pecan Crust

Strawberry Pecan Granola Tart with Coconut Pecan Crust

 

Strawberry Pecan Granola Tarts

Strawberry Pecan Granola Tarts

 

Strawberry Pecan Granola Tarts (makes two small or one pie sized)

Coconut Pecan Crust

For the crust: Preheat your oven to 350º degrees F.

In a food processor with a blade attachment add the following ingredients:

1/4 Cup of Coconut Flour

1/3 Cup of Pecan Halves

1/4 Cup of Coconut Butter (I could eat this brand right out of the jar)

1/4 Cup of Coconut Flakes (unsweetened, shredded)

1 Egg

2 Tablespoons of Honey

1/8 Teaspoon of Sea Salt

Pulse all the ingredients in the food processor until it forms a ball. Grease your pan of choice. This is either a full sized pie pan, or like the ones I used which hold 2 Cups each.

Roll out the crust between two pieces of parchment paper or plastic wrap with a rolling pin. If you have two pans, divide the crust in half, one for each pan. Take off the top layer of parchment after rolling the crust out, and carefully transfer it to the pans. It will probably need some patching, so use your fingers to form the crust to your liking. Don’t panic. 🙂

Bake for ten minutes, or until the crust is golden brown on the edges. Remove it from the oven and cool. Now let’s make the filling!

Coconut Pecan Pie Crust

Coconut Pecan Pie Crust

Filling

1 Lb. of Fresh Strawberries for making the jam filling

1 Cup of Fresh Strawberries for stirring in

1/4 Cup of Coconut Butter

3 Tablespoons of Honey

1 Tablespoon of Fresh Squeezed Lemon Juice

a Pinch of Sea Salt

In a heavy medium saucepan over medium high heat, cook the ingredients. When the jammy filling comes to a simmer, mash the berries using a potato masher to break up the berries. Continue cooking for five to ten minutes at a high simmer until the mixture thickens,stirring occasionally. Remove from the heat and fold in one cup of fresh diced strawberries. Set aside to cool.

Strawberry Granola Topping

This is an easy peasy granola, and you are going to love it!

1/4 Cup of Pecan Halves

1/4 Cup of Freeze Dried Strawberries (my favorite here)

1/4 Cup of Dang Lightly Salted, Toasted Coconut Flakes (they are amazing straight out of the bag…here. Easy to find in grocery stores too)

Directions: Break up the strawberries and coconut flakes with your hands or a knife. Coarsely chop the pecans. Mix them all together in a bowl.

Simple Strawberry Granola Ingredients

Simple Strawberry Granola Ingredients

Assemble the Strawberry Pecan Granola Tart.

Pour the Jammy Strawberry filling into the cooled pie crust, and spread it evenly. Sprinkle the delicious, crunchy Strawberry Granola Topping on top. Be artistic! Refrigerate for four hours before serving.

Happy February!

Dishing it Up! Strawberry Pecan Granola Tart

Dishing it Up! Strawberry Pecan Granola Tart

Eat Your Nutrients!

Eat Your Nutrients!

 

 

 

 

Top 5 Most Popular Recipes of 2016!

Happy New Year! The top five most popular recipes of 2016 for Sam Eats Her Nutrients were:

  1. Homemade Grain Free Garlicky Croutons

homemade-grain-free-garlicky-croutons

 

2. SCD Low FodMap BBQ Sauce

scd-low-fodmap-bbq-sauce

3. Messy Jessie’s

messy-jessies

4. Chesapeake Crab Cakes

chesapeake-crab-cakes-paleo

5. Weeknight Tacos, SCD, Low FodMap Paleo

weeknight-tacos

Thank you to you all! The top five were all savory!

Please e-mail me privately at sameatshernutrients@gmail.com or comment on this post below to let me know what you would like to see me create for 2017!

Warmly,

Sam

Eat Your Nutrients!

Eat Your Nutrients!

 

Oven Chuck Roast with Vegetables

Hungry for a delicious pot of tender chuck roast with loads of warming vegetables? I have a recipe that will warm you up body and soul. 🙂 There is plenty of juices and tender loads of nutritious vegetables.

Oven Chuck Roast with Vegetables

Oven Chuck Roast with Vegetables

 

This was perfect last night after spending a few hours outside stringing holiday lights. I love being outdoors in the winter months in the brisk air. Most of the time I am moving my body a little more than I was yesterday. Yes, there were lights that didn’t work, and lights where half the string worked. Thankfully we had plenty to spare, and had strings that were working well! What happens, I wonder, to the lights that were working fine when you put them in the box and the next year are not functioning? It has been an ongoing mystery that people write about and include in movies, because many can relate.

 

Oven Chuck Roast with Vegetables

I have included Fennel, Onions, Carrots, Swiss Chard, Zucchini and Yellow Beans in this Roast along with a splash of fresh squeezed orange juice and savory Rosemary and Thyme. I think you will love it! No dried out roast here!

Oven Chuck Roast with Vegetables in Pot from the Oven

Oven Chuck Roast with Vegetables in Pot from the Oven

 

Oven Chuck Roast with Vegetables

Ingredients:

1 Three Pound Chuck Roast

1 Fennel Bulb (diced)

1 Yellow Onion (diced)  (substitute green scallions if Low FodMap)

5 Carrots (peeled and coarsely chopped)

1 Bunch of Swiss Chard (stems stripped and coarsely chopped)

3 Zucchini (about 2 cups halved lengthwise and sliced)

2 Cups of Fresh Yellow or Green Beans

6 Cups of Broth (this is approximate depending on your pot)

1/2 Cup of Fresh Squeezed Orange Juice

2 Tablespoons of Garlic Olive Oil (you may substitute 3 cloves of fresh garlic)

2 Tablespoons of Olive Oil

1 Tablespoon of Apple Cider Vinegar

2 Teaspoons of Crushed Rosemary

1 Teaspoon of Thyme

1 1/2 Teaspoons of Sea Salt

Directions: Preheat your oven to 350º degrees. You will use a large dutch oven with a lid. Salt your chuck roast all over with 1 1/2 teaspoons of sea salt. In your pan, heat the garlic olive oil over medium high heat just until warm. Add the chuck roast and brown 5 minutes each side. Remove the chuck roast from the pan and set aside. Add 2 tablespoons of olive oil to the pan and add the diced fennel and onion, and sautee for 5 minutes. Stir in Carrots, Green Beans, Orange Juice, Apple Cider Vinegar, Rosemary and Thyme. Add the chuck roast to the top and pour over broth until it reaches the top of the roast. Bring the ingredients to a boil, then cover the pan with a lid and place into your preheated oven for 3 hours. At the end of three hours, remove the pan from the oven and add the Zucchini and Chard, tucking it down around the roast. Lift the roast out of the pan if needed and set it back on top of the vegetables. Bake another hour. Then remove it from the oven and it is ready!

Eat Your Nutrients!

Eat Your Nutrients!

%d bloggers like this: