Posted on Leave a comment

Recipe: Moroccan Breakfast Mash

This recipe comes courtesy of NE Spahten Eryn Souza Schlosser. who found it on Paleo Periodical. Take it away Eryn…
—–
Hi Everyone! I was asked to post this recipe on another page so I figured I would post here as well 🙂
Here is one of my favorite recipes for a pre-workout meal or breakfast before a busy day. This recipe makes quite a bit. A little goes a long way portion wise. I can get between 3 and 4 meals out of this depending on the size of the sweet potatoes. Side note- if you are not familiar with the spices try them. They are delicious! If you would rather not I find “All Spice” worked very well. Also, I prefer to use regular coconut milk for this recipe. I find the “cream from the top of the can” this calls for doesn’t thin it out quite enough for my personal preference. Any questions let me know. Enjoy! 🙂

Moroccan Breakfast Mash
– 1 red-fleshed sweet potato, peeled and diced
– 1 plantain (or banana, but it will be sweeter), diced
– 1/4 cup coconut cream, skimmed from top of can
– 2 Tbsp. coconut butter (or 1 Tbsp. coconut oil or pastured butter)
– 1/2 tsp. each cinnamon and ground turmeric
– 1/4 tsp. each ground ginger and ground cardamom
– pinch of salt (unless you happen to be using salted pastured butter)
Topping Options: chopped pistachios or walnuts, diced dried apricots and/or dates

1) Put sweet potato and plantain pieces in a steamer basket over water and steam until soft (stab with a fork to test), about 8 minutes. This can also be done in the microwave—add a little water and zap for about 8 minutes.
2) Pour sweet potato and plantain pieces into a heatproof bowl. Mash with a fork until desired consistency is reached. If you prefer a smoother texture, you can also whirl it up in the food processor. Then add the rest of the ingredients and stir together until combined.
3) Serve with whatever toppings you please. Enjoy!

Posted on Leave a comment

Recipe: Buffalo Chicken Lettuce Wraps

The base of this recipe came from Practical Paleo, by Diane Sanfilippo. It was her buffalo chicken lettuce wraps recipe. In and of itself it’s a great recipe, but I felt the need to pump it up a little. I researched various BBQ sauces and honey BBQ sauces and put with her spices and garnishes. The results were fantastic! This is also a QUICK one to whip up. Perfect for a warm day when you don’t want to heat up your kitchen. I like the suggestion of using chicken thighs, but feel free to sub in chicken breasts, turkey or whatever protein you have on hand. You can also use something like Tabasco or Frank’s Hot Sauce for this, but I didn’t have any on hand. 🙂

buffalo chicken

Buffalo Chicken lettuce wraps
(This is double her recipe – I had 2 lbs of chicken on hand. So everything here is doubled up)

– 2 lbs chicken thighs
– 4 tsp Chipolte pepper
– 1 Tbsp garlic powder (original calls for 1tsp – not nearly enough for this house)
– 1 tsp onion powder
– salt and pepper, to taste
(My adaptations)
– 2-3 Tbsp honey (more or less. Free poured this)
– 2 Tbsp cider vinegar (free pour so this is a guess)
– 1 Tbsp maple syrup
– 1 tsp smoked paprika
– 2 Tbsp olive oil + 2 Tbsp olive oil or coconut oil, divided
Garnishes
– Romaine lettuce or Boston Lettuce (really any lettuce that can hold stuff)
– grape tomatoes
– avocado, diced
– green onions diced
– (non paleo folks break out the blue cheese dressing)

Slice the chicken into 1/4 inch strips. Toss into a bowl or a ziplock bag. Add the spices, and if using, the honey, vinegar, syrup paprika and olive oil (this oil is purely to help the spices spread and stick).

Heat up remaining oil in a skillet over medium heat. Put the chicken into the skillet. Cook for roughly 5-10 minutes (stirring occasionally) or until chicken is cooked through.

While chicken is cooking, prep your garnish and lettuce leaves. Serve the chicken in the lettuce cups, garnish as desired.

Posted on 4 Comments

Recipe: Paleo pancakes, two ways

One of the things I sort of miss being Paleo is waking up to a nice lazy Sunday breakfast. Remember those? Pancakes, bacon or sausage, eggs, toast and juice and limitless coffee? We didn’t have them often but it was nice when we did. I woke up Easter morning wanting such a breakfast. Now this gets interesting, as I don’t eat grains, limit sweets in the AM and have the egg allergy. So what’s a cook to do?

Go to Google, of course. 🙂

I found this great recipe from Eat the Cookie for vegan blueberry pancakes. Now I had some problems with the recipe as written (mostly my fault) but it’s a sound recipe. The writer gives a vegan, and non vegan version. I took it a step further. I decided to make them with chocolate protein powder and banana to see if I could make them closer to what I wanted in a pancake (lighter). Still no egg and these turned out extremely good. We ended up with roughly 8 pancakes, using a 1/4 cup scoop. Your servings may vary.

Vegan Blueberry pancakes (as written on the blog)

1/2 cup almond meal
1/4 cup (scant) flax meal
1/3 cup protein powder or coconut flour
1/2 tsp baking powder
1/4 tsp baking soda
1/8 tsp stevia powder or 1 tbsp maple syrup
1/4 tsp salt
2/3 cup warm milk of choice
1/2 tsp almond extract
1 tsp vanilla extract
1 cup frozen blueberries (keep ‘em frozen until i say!)

method:
1. combine all wet ingredients in a small bowl.-not the blueberries!
2. separately, combine all dry ingredients in a large bowl. -not the blueberries!
3. combine the wet and dry, and allow to sit for a few minutes. the batter should be a little thick, you’ll want to scoop it out of the bowl, not pour. -still, wait on the blueberries.
4. heat a skillet over medium heat, and add a small amount of oil to the pan. once the oil shimmers, your pan is ready.
5. use a ladle or measuring cup to scoop out some batter. pour it onto the skillet, and top with a small handful of blueberries. allow to cook for a few minutes, flip when the bottom is set.
these will turn out a beautiful, crisp on the outside, moist and crumbly on the inside pancake.
6. top with hot blueberries, coconut cream, and maple syrup.

Now for the modified version:

Chocolate Banana Protein pancakes

1/2 cup almond meal
1/4 cup (scant) flax meal
1/3 cup protein powder
1 Tbsp coconut flour
1/2 tsp baking powder
1/4 tsp baking soda
1/8 tsp stevia powder or 1 tbsp maple syrup (optional)
1/4 tsp salt
1 really ripe banana
2/3 cup warm milk of choice (I used canned full fat coconut milk)
1 tsp vanilla extract

method:
1. combine all wet ingredients in a small bowl. Banana counts as a wet ingredient here.
2. separately, combine all dry ingredients in a large bowl.
3. combine the wet and dry, and allow to sit for a few minutes. the batter should be a little thick, you’ll want to scoop it out of the bowl, not pour.
4. heat a skillet over medium heat, and add a small amount of oil to the pan. once the oil shimmers, your pan is ready.
5. use a ladle or measuring cup to scoop out some batter. pour it onto the skillet, and allow to cook for a few minutes, flip when the bottom is set.
6. Plate up and top as you wish.

Serve with some additional protein to make a complete Paleo breakfast.

Posted on Leave a comment

Recipe: Homemade Baked Ziti with Ground Turkey

This recipe comes courtesy of resident Spahten Katie Webber, and I have to admit this one looked good! She included the photo and all calorie/macro info for this recipe as well. (Thank you!!) This isn’t Paleo, but definitely a healthy recipe that I can see going down well with kids. So now on to Katie’s recipe!

ziti

Homemade Baked Ziti with Ground Turkey

16-20oz 99% lean ground turkey
15oz Fat Free Ricotta Cheese
12oz box of Smart Taste Penne
½ Cup of Egg Beater (or egg whites)
1 cup Parmesan Cheese (you can use mozzarella cheese if you want)
1 cup Ragu Light (No Sugar Added Tomato & Basil)
2.5 cups Hunts Premium Pasta Sauce (No Sugar Added)
Spices to taste

1. Preheat oven to 400 degrees; lightly spray a 13×9 casserole dish with cooking spray
2. Cook Pasta al dente according to the box, while browning the turkey in a frying pan (I sprayed
a little olive oil spray into the pan first because there is not enough fat in it to prevent it from
sticking) I also added some spices to the turkey to give it some flavor.
3. In a large mixing bowl combine ricotta cheese, ¼ cup parm cheese, and egg beaters until pretty
well mixed. Add in the pasta and mix well.
4. Layer the bottom of the pan with 1 cup of sauce. Layer the pasta/cheese mix over top of that
and spread it as evenly as possible.
5. In another mixing bowl combine ground turkey with the remaining 2.5 cups of sauce (add spices
if you wish). Mix well and then layer on top on the casserole.
6. Sprinkle the remaining 3/4 cup of parm cheese over the top
7. Cover with aluminum foil and bake for 20 mins
8. Uncover and bake for an additional 10 mins
9. Makes 8 Servings

These are the ingredients I had at my house at 12am so that is what I used, but you could probably use
Mozz cheese and any kind of sauce. Here are the nutrition facts for my dish:

334 Calories
4 g fat
.25g saturated fat
48 g cholesterol
815.6 mg sodium
45.2g carbs
6g fiber
10.2g sugar
28g protein

Posted on Leave a comment

Recipe: Simple Bacon and Spinach Stuffed Chicken

This recipe came from that fabulous Corrine Giordano of the NE Spahtens. She said she found this one from PaleOMG, which is a fantastic site. I peruse her recipes often for inspiration myself. Corrine has taste tested this one and said it has become a favorite in her house.

Simple Bacon and Spinach Stuffed Chicken
Prep time:  15 mins
Cook time:  20 mins
Total time:  35 mins
Serves: 4
Ingredients
  • 4 chicken breasts, butterflied and pounded flat
  • 6-8 ounces of button mushrooms, roughly chopped
  • 5 strips of bacon
  • 4-5 cups fresh spinach
  • 2 garlic cloves, minced
  • salt and pepper, to taste
Instructions
  1. Preheat oven to 350 degrees.
  2. Butterfly your chicken. I’m not totally sure how to butterfly a chicken breast but I cut mine in half, then placed plastic wrap on top of the chicken and pounded it until it was flat. Do that, it works.
  3. Then place a large skillet over medium-high heat.
  4. Add the five strips of bacon and cook on both sides until crispy, then place bacon on a paper towel to soak up the excess fat. When cooled, dice up the bacon.
  5. Pour out the excess fat from the bacon, leaving behind about 3 tablespoons in the pan.
  6. While the pan is still over medium-high, toss in the garlic cloves then add diced mushrooms.
  7. Sprinkle in a bit of salt and pepper on the mushrooms.
  8. Once mushrooms have begun to soften, add the spinach and a bit more salt and pepper.
  9. Cover and let steam until spinach has begun to wilt. When the spinach has wilted, remove the pan from heat and add in diced bacon. Mix with mushrooms and spinach until well combined.
  10. Place mixture into the middle of your butterflied chicken, fold chicken over to make a little “pocket” and use a two toothpicks to keep it closed while cooking.
  11. Place stuffed chicken breasts on a parchment lined baking sheet and put in oven to bake for 18-20 minutes or until there is no longer pink in the chicken. The time will range depending on how thin you pound the chicken. It may take a bit longer.
  12. Love moist chicken. Don’t overcook it, don’t you do it!
  13. Don’t eat the toothpick. Duh.
Posted on Leave a comment

Recipe: Crab cakes/Fish cakes

I’ll admit I was never a huge fan of fish cakes til I tried this fish cake recipe from Mark Sisson. Even Paul and the mini-man will eat these. Mine are slightly more crumbly as I don’t use egg (flaxseed and water are the go to there) but overall they are still quite good.

For those looking for a crab cake recipe, Sarah Fragoso has the best one here:

http://everydaypaleo.com/everyday-paleo-crab-cakes/

Everyday Paleo Crab Cakes
1 pound crab meat (I used Chicken of the Sea “fresh” canned crab from Trader Joe’s. Yes fresh is best but when made into crab cakes, this worked just fine!)
2 tablespoons finely diced red onion
2 tablespoons paleo mayo (not the red pepper mayo but just the plain mayo)
1 teaspoon crushed garlic
salt and pepper to taste
1/8 teaspoon of chipotle powder
1 egg
2 tablespoons coconut flour (or enough to make the mixture stick together)
2-4 tablespoons coconut oil
Shredded green cabbage for garnish
Lemon wedges for garnish

Now I own I’ve not tried the crab cakes personally. It’s tough trying to find decent crab meat that is not outrageously expensive. So here’s where the fish cakes come into play.

Fish Cakes
(from Primal Blueprint Cookbook by Mark Sisson)

2 cans 14 to 15 oz  wild caught salmon or tuna (drained and flaked. If you can’t find the big cans, 4 small 5 to 6 oz cans work well)
2 eggs, beaten (if egg free, 2 Tbsp ground flax seed and 6 Tbsp hot water)
¼ cup finely minced onion or scallions (I usually use scallions or shallots)
1 tsp garlic powder
2 Tbsp chopped parsley or dill (I use parsley)
1 tsp mustard (this can be regular mustard or dijon mustard)
½ tsp sea salt
fresh ground black pepper
roughly ¼ cup of coconut flour. You may need more or less to get these to bind together. If you are using the egg-free option, you will certainly need the ¼ cup up to a ⅓ to bind together.
coconut oil for frying

Place the drained fish in a bowl and flake with a fork. Add eggs (or flax), onions, herbs, mustard, salt and pepper. Mix well, using a spoon or hands. Form into 4 to 5 patties. about 3 inches in diameter.

Heat the oil in a heavy skillet.  Place patties in the skillet  Cook until browned on one side, about 5 to 7 minutes, then *carefully* flip to cook the other side.  If making multiple batches, keep cakes warm in a 225 degree oven on an oven safe plate or pan.

Posted on Leave a comment

Recipe: Deconstructed Taco Salad

I came up with this one on a day where I really wanted Mexican, but didn’t think I had the time/makings for it. I had cooked meat in the fridge, but little else. I thought about what went into a taco salad. I had salad greens, meat, and in the pantry salsa and olives and just went from there.

This can be made Primal with the addition of greek yogurt.

Deconstructed Taco Salad
(by Beth Jones)

This one is quick and a great meal to whip up when you are short on time.

1 Tbsp Olive Oil
1 lbs cooked hamburger, or cooked chicken (whatever cooked protein you have on hand)
1 small onion, chopped
2-3 cloves garlic, minced
½ can tomato paste (or two chopped tomatoes), optional
2 cups cauliflower rice
½ Tbsp Cumin ( can add more if desired)
1 tsp chili powder, optional
handful spinach
OPTIONAL GARNISH
lettuce
salsa (no sugar added)
peppers (unless avoiding)
green onions
black olives
avocado
plain greek yogurt (full fat – skip if strict Paleo)

Heat the oil in a skillet. Add the onions and cook until they start to go translucent. Add the garlic and cook for 30 seconds. Add the cauliflower and heat through. Add the meat and tomatoes/paste if using. Finally add the cumin and chili powder. Serve over the the spinach. Add whatever garnishes you like.

Posted on Leave a comment

Recipe: Slow cooker chicken curry

This is a super simple curry recipe from Paleo Slow Cooking by Chrissy Gower. It can be made as mild or as spicy as you’d like it and reheats wonderfully. It also freezes well for bulk cooking. Chicken breasts will work, but tend to be a bit drier than the thighs.

Mild Chicken Curry (Slow Cooker)
(from Paleo Slow Cooking by Chrissy Gower)

This will make 4-6 servings easy and this does freeze well.

4 stalks celery, chopped
4 carrots, peeled and chopped
1 medium onion
4 minced cloves garlic (more or less to taste – I love garlic so a lot goes in)
1 medium sweet potato, peeled and chopped
3 lbs chicken thighs, boneless and skinless
1 13.5 oz can coconut milk (full fat)
½ cup chicken stock or water
couple handfuls of spinach
2-3 Tbsp yellow curry powder (use red if you want a really spicy curry)

Place the veggies and garlic in the bottom of the crockpot, pour in the water or the stock. Add the curry powder, chicken and finally the chicken. Cook on low for 6 or 7 hours. When finished, shred the chicken with two forks, and add in the spinach to wilt. Serve over cauliflower rice, spaghetti squash, or simply eat as is.

Posted on Leave a comment

Recipe: Quick Pasta

This is the recipe I made for the Paleo Webinar. It came about one day when I was really craving Italian “comfort food”. I looked in the fridge and saw some pre-cooked hamburger and veal and spaghetti squash. Having pre-cooked meat and veggies like squash, cauliflower rice and such makes meals a total breeze.  From there, it was all experimentation. I whipped up some Italian seasoning (This can be store-bought spice mix or make your  own), grabbed garlic and tomato paste and cooked this off.  It turned out to be a mega hit in this house and is still on rotation. I hope you enjoy it!

24284_10200588043886262_1303493329_n

This comes together in minutes with a little bit of prep.

  • 1 Tbsp Olive Oil
  • 1 small onion, diced
  • 6 cloves garlic, minced (or 2-3 Tbsp minced garlic, or as much as you can stand)
  • 1 lbs cooked hamburger
  • 1 lbs cooked veal (or chicken or pork)
  • 1 can tomato paste
  • 1 spaghetti squash, cooked and separated into strands
  • 1 Tbsp Italian seasoning
  • water or stock

Heat the oil in a pan. Add onion and cook until it starts to become translucent. Add garlic and cook for 30 seconds. Add the meat and warm through. Add the tomato paste and enough water or stock to thin it out some. You aren’t looking for a “sauce” but you don’t want clumps of paste. Add the seasoning and finally the squash.  Heat through and serve.

Spaghetti squash

Heat the oven to 375. Split the squash in half and scrape out all the seeds and the icky stringy stuff around the seeds. Place  squash halves face down on a cookie sheet Sprinkle 3 Tbsp of water around the halves and bake for 30 minutes. Remove from oven and carefully flip them face up to cool. When cool enough to handle, scrape the strands out into a bowl.

Italian Seasoning

(credit: from Well Fed by Melissa Joulwan)

  • 4 tsp EACH dried parsley, oregano, basil
  • 1 tsp salt
  • 2 tsp granulated garlic (otherwise known as dried minced garlic. garlic powder works just fine if you don’t have the dried minced stuff)
  • 1 tsp onion powder
  • ½ tsp crushed red pepper flakes (optional, can skip if doing AI Paleo)

Mix all in an air tight bowl. Store out of direct sunlight.

Posted on Leave a comment

Recipe: Protein Oreos

Second recipe from Kay to complete the second part of her two part series… This definitely fits the Valentines theme for today. Enjoy!!

Protein Oreos

Preheat oven to 350

Combine:
1 cup almond meal/flour
1 cup unsweetened cocoa powder
1 egg
¼ cup unsweetened applesauce
1 T vanilla extract
¼ cup agave
1 T baking powder
1 scoop of chocolate whey protein powder (I used chocolate mint)

Form into cookies (I made ten BIG whoopie pie sized cookies, but you can easily make more cookies if you make them Oreo sized). Warning: dough is REALLY sticky!

Bake for 10 minutes.

While they are baking, you can make the frosting for the middle. I altered the recipe from what I was given as it ended up being too thin and less frosting-like.

Whisk ¼ cup of egg whites with a fork until fluffy. Then add in one scoop of vanilla casein (I didn’t have vanilla so I used chocolate) and continue to whisk. This should yield a pudding consistency. Spread between two cookies to make a sandwich and enjoy!