episode36

Sweet Potato Casserole

Serves about 6 people.

  • 3 large sweet potatoes, or about 2 pounds (any kind)
  • 1/4 cup dried cherries
  • juice from one orange
  • 1 tbs orange zest
  • 3/4 cup chopped nuts of choice (just not peanuts)
  • 1/4 cup full fat coconut milk
  • 1/2 tsp cinnamon
  • 1/2 tsp allspice
  • 2 tbs coconut oil
  • 2 tbs raw honey (optional)

Pre-heat oven to 400. Cut sweet potatoes into square inch cubes. Place sweet potatoes in a casserole dish and pour dried cherries, orange juice, orange zest, coconut milk, cinnamon, allspice, coconut oil, and honey (optional) over the top of the sweet potatoes and place the chopped nuts over the top of it all. Cover and bake for about 60 minutes or until sweet potatoes are easy to pierce with a fork.

episode36

Apple Crumble

Apple Crumble

Filling

  • 5 green apples peeled and sliced
  • 1 tablespoon lemon juice
  • 1 ½ teaspoons cinnamon
  • ¼ teaspoon nutmeg
  • 1 teaspoon vanilla extract
  • ¼ cup maple syrup
  • 2 tablespoons honey
  • ½ cup dried cranberries

Crumble

  • 1 ½ cups almond meal
  • 1 egg
  • 2 tablespoons coconut oil
  • Cinnamon
  1. Preheat oven to 350.
  2. In a medium mixing bowl, mix together the crumble ingredients.
  3. In a lare mixing bowl, mix together the filling ingredients.
  4. Spread the filling on the bottom of an 8×13 baking dish.
  5. Evenly crumble the crust over the top of the filling
  6. Bake for 30-40 minutes.

Serves 8-10

episode36

How to Make Dinners at Home Happen

PLANNING:

Sorry, there is no way around this one.

  • Plan your meals for the week in advance. So seriously write down what you will have for dinner each night of the week. Taking the time to plan at the beginning of the week will end up saving you time as the week unfolds. Make sure to consider what is on your calendar for the week coming up. Plan around any obstacles in your schedule. Know in advance which nights you will cook and which nights you will have left-over’s.
  • Get your significant other, kids, roommates, or whoever else you dine with involved.
  • Once you have your meals planned out, make a list before you go shopping to make sure to get everything you need for the week of meals ahead. First check your pantry, fridge, and freezer to see what you already have.
  • Create an ongoing list of needed items throughout the week. If you run out of something or find a recipe you would like to make, put those items on the list to ensure they are purchased the next food shopping trip.
  • Choose one or two days to do most of your shopping and prep for the week. Find what works for you. Sundays work well for many people. You may want to choose one other day, maybe Wednesday, as your second shop and prep day.
  • Once you have a system of meal planning and prep in place, commit to it! Make it a part of your weekly routine. Schedule it into your calendar.
  • Always have a collection of recipes and meal ideas available. It could be recipe books, print-out’s, or recipes saved in a folder on your computer. Do what works for you.

Continue reading “How to Make Dinners at Home Happen”

episode36

Healthier Alternatives to 3 Comfort Foods (recipes for each)

Eating healthy is not about deprivation. All it really takes is finding “better for you” alternatives to those comfort foods you love so much. In moderation, you can totally enjoy your favorite treats by choosing products and recipes with healthier ingredients. There are plenty of comfort food upgrades that taste amazing and don’t leave you feeling heavy, bloated, and lethargic. Here are some of my favorite “comfort food” recipes.

Bread and Baked Goods

Paleo Blueberry Muffin (Low Carb, Gluten Free, Grain Free)

Ingredients

  • 1 cup almond flour
  • ⅛ teaspoon baking soda
  • pinch of salt
  • 2 tablespoon raw honey
  • ½ cup coconut milk, full fat
  • 2 tablespoon coconut oil, melted
  • 1 egg
  • ¼ cup fresh blueberries (add a little more if you like)

Instructions:

Preheat the oven at 350°F. In a large bowl mix the dry ingredients – almond flour, baking soda, salt. In a separate bowl mix the wet ingredients – coconut milk, egg, honey and coconut oil. Combine wet and dry ingredients and gently mix the batter using a rubber spatula. Do not over mix or the almond flour will become oily. Fold blueberries into the batter. Pour batter into paper lined muffin pan cups and bake for 20-25 minutes or until tops turn golden brown. Wait until they are completely cool before removing them from the baking pan Recipe makes 6 muffins. Store in an airtight container in the refrigerator. Source: www.livinghealthywithchocolate

Dairy Free Paleo Banana Bread, www.thewholejourney.com

  • 2 cups almond meal
  • 2 well-ripened bananas
  • 3 eggs
  • 3 tablespoons coconut oil, ghee, or butter
  • 2  teaspoons vanilla extract
  • 1 tablespoon ground cinnamon
  • 2 teaspoon ground nutmeg
  • 1 teaspoon ground cloves
  • 1 tablespoon apple cider vinegar, set aside
  • 1 teaspoon baking soda, set aside
  • 1 tablespoon local raw honey, optional
  • ½ cup chopped walnuts, optional

Preheat the oven to 375 degrees. Mash the bananas well. Mix all ingredients (except the apple cider vinegar and baking soda) together in a mixing bowl until well blended. Add the baking soda, do not mix. Pour the apple cider vinegar on the baking soda. The mixture will bubble up (think volcano science project in school). Mix well. Pour into a greased baking dish (loaf pan, muffin tin, cake pan). Top with chopped nuts and drizzle honey over the top, if desired. Bake for approximately 25 minutes or until a knife, when inserted in the center of the loaf, comes out clean. The time will depend on depth of bread loaf. Check after the first 10 minutes or so and every few minutes to ensure that it is not overcooked. Remove from oven and let cool for a few minutes before cutting. Enjoy with grass-fed butter or coconut oil and sea salt.

Ice Cream (smooth and creamy)

Banana Chocolate PB Ice Cream (www.ourpaleolife.com)

Ingredients

  • 4 Bananas, peeled, frozen, and sliced
  • 1 Tbsp Cocoa Powder
  • ¼ cup Nut Butter of choice

Instructions:

Place the frozen banana slices in the food processor or blender. Process until fluffy, creamy and smooth. You will probably have to keep scraping the sides and pushing the bananas down occasionally until the ice cream texture is achieved. Once the bananas are the texture of ice cream, add the cocoa powder and nut butter to the bananas and process again until well combined. Serve right away. If you choose to freeze it after making it or because you have leftovers, let thaw on the counter about 10 minutes before scooping so it’s not so rock hard.

Chocolate Coconut Chia Bowl (www.fastpaleo.com)

Ingredients:

  • 1 cup canned coconut milk
  • 1/4 cup raw cocoa powder
  • 1 tablespoon pure maple syrup
  • 1/4 cup chia seeds
  • Pinch sea salt
  • 2 tablespoons coconut flakes

Directions:

Add the coconut milk, cocoa powder, and maple syrup to a small bowl. With a whisk, beat well, until all of the cocoa powder is incorporated, about 1 minute. Taste and add more maple syrup for a sweeter pudding, if desired. Stir in the chia seeds and the salt. Cover and refrigerate for at least 2 hours, up to 1 or 2 days. Stir. Scoop into individual bowls or cups and top with coconut flakes. Keeps refrigerated for 2-3 days.

Chocolate/Avocado Mousse (www.thefitchen.com)

  • 1 ripe avocado
  • 2 tbsp. raw honey
  • 3 tbsp. cocoa powder
  • 6 tbsp. coconut milk [from carton, unsweetened]
  • pinch of sea salt
  • crushed almonds [optional]
  • coconut flakes [optional]

Add all of the ingredients to a high speed blender or food processor and blend until smooth. Top with almonds and coconut flakes.

Cookies

 

Paleo choc chip cookies

Ingredients:

  • 1 cup almond meal
  • Scant ¼ t. sea salt
  • 1/8 t. baking soda
  • ¼ t. cinnamon
  • 3 T. coconut oil or butter, melted
  • 2 T. honey or maple syrup
  • 1 ½ t. vanilla
  • 1-3 t. water
  • 2-4 T. chopped dark chocolate or enjoy life chocolate chips

Instructions:

Preheat oven to 350. Mix the almond meal, salt, baking soda, and cinnamon. Stir in the coconut oil, honey/maple syrup, and vanilla. Add in water as needed to bring it all together. Stir in chocolate lastly. Bake for 10-11 minutes on a well-oiled cookie sheet or lined with parchment paper. Let sit for 5-10 minutes to firm up before removing from the pan. Enjoy with a glass of organic raw milk, or unsweetened almond milk.

Soft & Chewy Double Chocolate Cookies

Ingredients

  • 1 cup thick almond butter (I used Barney Butter Smooth Almond Butter because it’s similar to thick nut butters. If you use too oily, the cookies won’t come together.)
  • 1 cup coconut sugar
  • 1 egg, whisked
  • ½ cup unsweetened cocoa powder
  • 1 teaspoon baking soda
  • 1 teaspoon vanilla extract
  • pinch of salt
  • ¼­1/2 cup Enjoy Life Mini Chocolate Chips

Instructions:

Preheat oven to 350 degrees. In a large bowl, mix together almond butter and coconut sugar. Then add egg and mix again until well combined. Add ¼ cup of cocoa powder at a time. Use your hands to incorporate the cocoa powder into the dough. Add all the cocoa powder and completely combine. Then add baking soda, vanilla, salt and chocolate chips and combined until everything is well mixed. Dough should be very thick at this point. Scoop out around 2 tablespoons of dough and make into round balls. Place on parchment paper lined baking sheet. This dough will create 13­15 cookies that size. Once you’ve placed all the balled dough onto the baking sheet, use a fork to press the cookies down just slightly. Place baking sheet into the oven and bake for 10 minutes. Remove from oven and let cool for 5­10 minutes until removing from baking sheet to place on cooling rack. If you try to remove these from the baking sheet early, they will come apart. Enjoy!

episode36

Paleo chocolate chip cookies

Ingredients

  • 1 c. almond meal
  • scant ¼ t. sea salt
  • ⅛ t. baking soda
  • ¼ t. cinnamon, optional, but delicious!
  • 3 T. coconut oil or butter, melted
  • 2 T. honey or maple syrup
  • 1½ t. vanilla
  • 1-3 t. water
  • 2-4 T. chopped dark chocolate

Instructions

  1. Preheat the oven to 350 degrees.
  2. Mix the almond meal, salt, baking soda, and cinnamon.
  3. Stir in the coconut oil, honey/maple syrup, and vanilla.
  4. Add in water as needed to bring everything together.
  5. Stir in the chopped chocolate last.
  6. Bake for 10-11 minutes on a well oiled or parchment paper-lined cookie sheet (the edges should be golden).
  7. Let them sit on the pan for 5-10 minutes (they firm up during this time, so this is an important step!).
  8. Remove and enjoy!

Source:  ???

episode36

Baked Sweet Potato “Fries”

Source: www.nomnompaleo.com

  • 2 large garnet yams
  • 2 tablespoons of coconut oil, melted
  • Sea salt
  • Freshly ground pepper
  • Smoked paprika (or your favorite seasoning –cinnamon works well, too!)

1.Preheat the oven to 400 F on convection bake (or 425 F in a non-convection oven).

2.Peel the yams and cut them into even matchsticks. Toss the yams with the coconut oil, salt, pepper, and smoked paprika and place them in a single layer on a foil-lined baking tray.

3.Pop the tray in the oven for about 30 minutes, flipping the frites and tray halfway through. The fries are done when they’re brown and crispy on the edges.

Serves 4 people as a side dish.

 

episode36

Trail Mix

Pick and choose your favorites!

  • 1 cup raw cashews or brazil nuts
  • 1 cup raw almonds
  • 1 cup raw walnut pieces
  • 1 cup raw pecans
  •  ½ cup organic pumpkin seeds
  •  ¼ cup raw cacao nibs
  • ½ cup dried blueberries
  • ½ cup unsulphured cherries
  • ¼ cup organic raisins
  • ¾ cup unsweetened coconut flakes or chips

 

episode36

Quinoa Protein Bowl

 

  • 1 C rinsed quinoa
  • ¼ C toasted unsweetened coconut flakes
  • ¼ C toasted slivered almonds, walnuts or pecans
  • 2 T hemp seeds
  • 1 t cinnamon
  • 1 pinch cardamom
  • 1 T maple syrup or pinch of stevia or coconut sugar
  • Dash sea salt
  • Unsweetened almond milk or coconut milk

Cook 1 cup quinoa with 2 cups water in a rice cooker or pot. When quinoa is cooked, add coconut, almonds, hemp seeds, cardamom, cinnamon, maple syrup or stevia, and sea salt and mix together. Top with almond or coconut milk to your liking.

Source: the Whole Journey www.thewholejourney.com

episode36

Banana Chocolate “Ice Cream”

Ingredients

  • 4 Bananas, peeled, frozen, and sliced
  • 1 Tbsp Cocoa Powder
  • ¼ cup Nut Butter of choice

Instructions

  1. Place the frozen banana slices in the food processor or blender. Process until fluffy, creamy and smooth. You will probably have to keep scraping the sides and pushing the bananas down occasionally until the ice cream texture is achieved.
  2. Once the bananas are the texture of ice cream, add the cocoa powder and nut butter to the bananas and process again until well combined.
  3. Serve right away. If you choose to freeze it after making it or because you have leftovers, let thaw on the counter about 10 minutes before scooping so it’s not so rock hard.

From www.ourpaleolife.com