Tag Archives: Real Food

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!

Blueberry Frozen Yogurt (Made with Sheep’s Milk Yogurt)


I feel like I just won a prize! I recently found plain Sheep’s Milk yogurt at my local food co-op. Sheep’s Milk Yogurt is easily digestible, similar to goat’s milk, and many who don’t tolerate dairy in the form of cow’s milk or goat’s milk, can tolerate sheep’s milk, as it is very close to human breast milk. Sheep’s milk has a very high fat content naturally, so it is super creamy and requires no thickner’s or stabilizers. Another bonus if you are not a goat’s dairy fan because of the stronger flavor, sheep’s milk is very mild tasting. There are a lot of nutritional benefits to sheep’s milk and it has been consumed by humans for thousands of years. Read more about it here!

blueberry-frozen-yogurt-paleo-friendly

I am so thrilled about finding this yogurt that I actually tolerate very well, and tastes amazing! I want to eat it every day. I like to have it with a touch of honey and fruit, and even plain. Plus, it works great in savory dips and sauces.

black-sheep-yogurt

But today, I am using it to make a frozen yogurt  with only 4 ingredients, and it is super delicious! Before I forget, here is the brand I found that is made in New York State. It is called Black Sheep Yogurt by Old Chatham Sheep Herding Creamery. If you can’t find a good Sheep’s Milk Yogurt where you are, you can buy this brand online and have it shipped directly to you.

blueberry-frozen-yogurt-recipe-honey-sweetened-sheeps-milk-yogurt

Blueberry Frozen Yogurt

Ingredients:

1 16 oz. container of Plain Yogurt (I used Sheep’s Milk)

1/2 Cup of Frozen Blueberries

1/4 Cup of Honey

2 Teaspoons of Fresh Squeezed Lemon Juice

Directions:

Place everything but the yogurt in a small saucepan, and warm together stirring constantly over medium heat to just warm. The honey should be dissolved and the blueberries warmed.

Put the yogurt into a medium bowl. Pour the berries over the top and whisk together.

Making Blueberry Frozen Yogurt with Sheep's Milk Yogurt

Making Blueberry Frozen Yogurt with Sheep’s Milk Yogurt

Put directly into an ice cream maker, and churn until done. This takes approximately 30 minutes depending on your machine.

That’s it! So super easy and sooooooo good!

Enjoy the day!!!!!

Eat Your Nutrients!

Eat Your Nutrients!

 

Hearty Baked Chicken and Sausage with Mushrooms


hearty-chicken-and-sausage

A Hearty Chicken and Sausage bake is a real crowd pleaser! We recently had the family doing some hard work here around the house, and they have been coming in at dinnertime ravenous! I have been calling them “a bunch of cavemen” 🙂 because they have been devouring the protein part of the meal. Have you every had cravings for protein?

chicken-and-sausages

Well, I’m a firm believer in listening to your body, so I made this Hearty Chicken and Sausage Bake for dinner, because all that use of muscle was creating a serious craving around here.

 

hearty-chicken-and-sasage-dinner

Hearty Chicken and Sausage with Mushrooms

Preheat the oven to 375º degrees.

Ingredients:

2 1/2 Pounds of Bone In ChickenThighs

12 oz. of Fully Cooked Sausage Cut in Half on a Diagonal (I used gluten free Applegate Chicken and Apple)

1 Can of White Button Mushrooms

1 Large Yellow Onion, quartered and sliced

2 Tablespoons of Olive Oil

2 Cloves of Garlic, Minced (or substitute 1 Garlic Olive Oil for the Olive Oil above)

1 Teaspoon of Sea Salt

1/2 Teaspoon of Black Pepper

Sauce:

1 1/2 Teaspoons Dried Basil

1 Teaspoon Dried Tarragon

1 Teaspoon of Sea Salt

1/2 Teaspoon of Black Pepper

1/2 Teaspoon of Dried Oregano

1/2 Teaspoon of Dried Thyme

1/4 Teaspoon Crushed Rosemary

1/4 Teaspoon of Red Pepper Flakes

2 Tablespoon of Fresh Squeezed Lemon Juice

1 Tablespoon of Apple Cider Vinegar

2 Tablespoons of Olive Oil

Whisk the Sauce ingredients together and set aside.

In a large dutch oven, or an oven safe saute pan that you can cover with foil, pour the olive oil and garlic if using. Season the chicken with salt and pepper while warming the oil in the pan over medium-high heat. Add the chicken, and brown on both sides for about 5 minutes each side. Add the sausages, tucking them in around the chicken. Sprinkle the mushrooms and onion on top.

Drizzle with the previously prepared sauce. Cover and bake in your preheated oven for 40 minutes.

This can be served with hot jasmine white rice and vegetables.

Eat Your Nutrients!

Eat Your Nutrients!

Paleo Energy Bars


This recipe came about because my daughter, Danielle, asked me to try and replicate her beloved bar she orders online. She recently had a baby, and needed some handy, nutritious, energy-rich snacks on hand.

make-your-own-mustang-bar

Make Your Own Paleo Energy Bars

She is breastfeeding, and her baby boy has a voracious appetite. He is adorable and growing fast at one month old. She regularly orders these bars to have on hand for her and her husband for packing in their work lunches and for snacks. She is a nurse, and he is a teacher. She is home on an extended maternity leave and is pinching pennies to stay home as long as possible, so she wondered if it was doable to make them herself at home. So I said I would give it a whirl.

I am happy to report that she thought they were “Amazing”! 🙂

These bars are chocked full of goodness! They have almond butter, healthy coconut oil, unsweetened coconut, almonds, walnuts, pumpkin seeds, raisins, honey, almond flour, sea salt and vanilla. They are a symphony in your mouth. There is no baking involved!Make Your Own Mustang Bars on a Tray.JPG

Make Your Own Paleo Energy Bars

Lay out a small cookie sheet and cut parchment paper to fit the pan. Set aside.

You can use a hand mixer or stand mixer for this recipe.

Ingredients:

1 Cup of Almond Butter

1/2 Cup of Coconut Oil

1/2 Cup of Honey

1 Tablespoon of Vanilla Extract

1/2 Teaspoon of Sea Salt

Mix all the above ingredients together with a mixer until well blended.

Add in:

1 Cup of Roughly Chopped Raw Walnuts

1 Cup of Sliced Almonds

1 Cup of Almond Flour

1/2 Cup of Raisins

1/2 Cup of Pumpkin Seeds

1/2 Cup of Unsweetened Shredded Coconut

Pour the nuts, raisins, almond flour, pumpkin seeds and coconut into the bowl of the mixed ingredients. Blend in all with your mixer, or hand stir with a wooden spoon. Pour onto the cookie sheet and pat out with some coconut oil on your fingertips to keep them from sticking to your hands. Pat them to your desired thickness. You don’t have to fill up the whole cookie sheet if you have a larger one. Just pat an edge. Freeze for 30 minutes before cutting them into bars.

Store them in the refrigerator or freezer. If you will be packing them in a lunch, make sure you have an ice pack in your bag as they get soft a room temperature. 🙂

Eat Your Nutrients!

Eat Your Nutrients!

 

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