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Anti Inflammatory Spice Rub

Organic Gourmet Hot Ground Spices

Some of you may or may not know this but I am currently recovering from back surgery. Booooo. 

Since I can’t really cook my family has been making all my meals and stacking them up in cute little containers which we so appropriately call MRE’s (MEAL ready to eat…we are military family if you couldn’t tell). One of the recipes that is a staple for these precious packages is this  spice rub…

My mom mixes this with melted grass-fed ghee, smothers it over halved brussels sprouts and bakes for 35-40 minutes until crispy. I have come to associate the smell of this spice rub with healing and now I want to share it with you. 

It is basically a mash-up of turmeric, cinnamon, black pepper, smoked paprika, cayenne, cumin, and so much more! Grab you favorite curry powder, garam masala, smoked paprika and make triple batches of this so you can always have it on hand. The huge amount of turmeric, ginger, and black pepper help aid in inflammation and digestion which is why this is a must have for anyone with arthritis, chronic pain, or auto immune diseases. 

This spice rub is  > Franks Red Hot …... because I put this stuff on everything! ;) 

My favorite uses:

  •  Sprinkled on hard-boiled, scrambled, or eggs of any kind. 
  • Mixed into melted ghee and tossed with veggies roasted until crispy (check out my favorite brand OMghee here
  • Sprinkled on chicken, pork, beef, fish, basically any protein!
  • Toss into freshly made french fries or sweet potatoes. 
  • Sprinkle over freshly popped organic popcorn.

Whip up a triple batch of this (because once you’ve tried it you will not able to live without)

What is your favorite spice, and how do you use it? 

Anti Inflammatory Sweet & Smokey Spice Rub

Yields 6

Raw - Vegan - Paleo - Gluten Free - Grain Free - No Sugar 

Ingredients

  1. 3 Tbl Smoked Paprika
  2. 2 Tbl Curry Powder (I prefer a mild curry but use your favorite brand)
  3. 1 Tbl Garam Masala (brand recommendation Frontier spices)

Instructions

  1. Mix the spices up, place in an airtight jar, and store in a dry cool place.

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Clean energy snack - Superfood trail mix

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Clean energy snack - Superfood trail mix

As some of you may or may not know I am laid up awaiting my fourth back surgery this month. This one will be a big one and due to some major allergies I can not tolerate pharmaceutical drugs (which I think is a blessing in disguise, albeit a painful one, but still a blessing). Instead I will be employing every ounce of knowledge I have about alternative medicine, healing techniques, and most importantly holistic nutrition to heal and cope through this tough time.

Some think that when you are in a time of physical crisis ( i.e. sick, injured, or even depressed) is a time to turn to comfort foods but I am adamantly opposed to this concept. The time when you are at your lowest is the MOST important time to fuel your body with nutrient dense food to accelerate healing. I also believe that feeding yourself nourishing food at any time is a beautiful way to honor the body you have been given no matter what state it is in. 

Since I can’t do much in the way of cooking I want to show you something I have been eating that doesn’t take much in the way of effort but packs a huge nutritional punch.

Check out this superfood trail mix that requires no cooking at all!

superfood trail mix words

Here is the run down of what each of these foods offer nutritionally to make them “super foods”

  • Cacao nibs/cacao is one of nature’s richest dietary sources of magnesium and is also an excellent source of iron and dietary fiber.

  • Cashews provide an impressive profile of beneficial oils and an ideal ratio of healthy saturated, monounsaturated, and polyunsaturated fats.

  • Pumpkin seeds are a good source of plant-based protein, iron, and trace minerals.

  • Goji berries are a high source of protein, a wealth of antioxidants and over 20 vitamins and minerals.

  • Goldenberries contain a high amount of carotene and bioflavonoids, vitamins A and C.

  • Mulberries contain iron, calcium and vitamin C along with dietary fiber and resveratrol.

Please be conscious of the sources of your nuts and fruits to make sure they are coming from reputable sources (I have linked organic and reliable companies above). I also soak my cashews and pumpkin which removes anti-nutrients (compounds that can interfere with the absorption of nutrients), increases nutrient density, and makes the nuts more digestible. This is optional but highly recommended if you have the time. Instructions are in the recipe below

No matter what state you are in you can add equal parts of each of these ingredients, portion it out in 1/4 cup servings and pack them up in portable containers so you have power food on the go (in the car, hiking, or even at your desk for a late afternoon snack). You can top off your favorite yogurt, smoothie, or salad with this mix or do what I do and make it into a cereal!

Add a 1/4 cup of the trail mix with some plant based protein powder into a bowl and top it with a non dairy milk for an instant and delicious morning cereal. SO. GOOD.

Don’t worry if you don’t have all the ingredients you can make an even simpler version using just pumpkin seeds, cacao nibs, and only one of the dried fruits (mulberries, gojis, or golden berries) and mix those in equal proportions. I pick whatever is cheaper that week to make this and remember to keep your serving size to fit in the palm of your hand because dried fruits sugars have been concentrated in the drying process. I must also add that Nutivas naturals just came out with this same exact trail mix already mixed so you skip buying all the ingredients separately and purchase it here. I will admit its a bit more expensive to buy it pre made but that is for your to decide what will suit your needs best. 

My family will be helping me document my food, supplements, and pain management techniques during my pre and post recovery period on my social media platforms so make sure to follow my journey!

FOLLOW ME ON INSTAGRAM

FOLLOW ME ON TWITTER

FOLLOW ME ON FACEBOOK 

Superfood Trail Mix

Serves 12

Vegan - Raw - Gluten Free - Grain Free - Dairy Free - Refined Sugar Free

Ingredients

  • 1/2 c Cacao Nibs
  • 1/2 c Goji Berries
  • 1/2 c Mulberries
  • 1/2 c Goldenberries
  • 1/2 c Cashews
  • 1/2 c Pumpkin Seeds

Instructions

  1. Add all the ingredients to an airtight container and store in a cool dry place or portion out in 1/4 cup servings in baggies for on the go nutrition!

Notes

  1. Feel free to not use all three dried fruits, its a personal choice and it boils down to which ones you want to buy or what is most available to you.
  2. I like to soak my nuts and seeds because it removes anti-nutrients (compounds that can interfere with the absorption of nutrients), increases nutrient density, and makes the nuts more digestible.

Here is how I do it

  1. In a large glass bowl or mason jar add the nuts/seeds and cover with warm, filtered water (about a 2:1 ratio) and about ½ tsp. Celtic sea salt. Cover with a light cloth for 8 hours (overnight is perfect). Rinse thoroughly and drain. I allow mine to dehydrate in an oven at its lowest temperature until dried (4-8 hours) or in a dehydrator to achieve a crispy texture but they can be eaten right away they will just have a squishy texture.

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Nutrition on the go - Top 10 Raw Bars

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Nutrition on the go - Top 10 Raw Bars

If I hear one more time from someone that “they don’t have time to eat healthy” I’m going to lose it. 

Lets get serious guys about eating right, being prepared, and ditching the excuses!

Here are 5 NO BAKE, RAW, VEGAN recipes for bars or balls of delicious nutrient dense food that are made in minutes, can accompany you on your craziest of days, and be ready when you need some fast fuel. And for all of you out there who still “don’t have the time” I have attached 5 store bought bars that are approved by my standards (no gluten, no grain, no sugars, no junk!) 

Dark Chocolate Energy Ball by OhSheGlows.com

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Date-Cherry-Ginger-Orange-Coconut-Bars by OneGreenPlanet.org

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Superfood Energy Bars with Cacao by this RawsomeVeganLife.comIMG_3960

 

Chamomile Lemon Ginger Bars by OneGreenPlanet.org

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Lemon Coconut Cashew Pineapple Energy Bars by Bakergal.com

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Here are 5 Bars you can buy already made that are approved by the

Transform Your Food standards: 

NO GLUTEN!  NO GRAINS! NO REFINED SUGARS! NO JUNK!

Check out these Cherry Pistachio RAW Protein Bars by Dales Raw Foods

 

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The Bearded Brothers have 4 awesome flavors of these Raw/Vegan/ Energy Bars – Chocolate Maca, Raspberry Lemon, Vanilla Blueberry, and Coconut Mango…HELLO! 

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GO RAW Spirulina Energy Bar 

Go-Raw-Organic-Spirulina-Energy-Bar-Gluten-Free-859888000035

 

Cacao Hemp Walnut Bars by Thunderbird

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Paleo Energy Raw Bars for pre/post workout by Dales Raw Foods

 

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No more excuses! Pack a few of these in your bag so you are never without a healthy, easy option for staying fueled on the go.

 

 

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Fight inflammation with these delicious smoothies!

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Fight inflammation with these delicious smoothies!

Do you or anyone you know have ADD/ADHD, peripheral neuropathy, diabetes, heart disease, stroke, migraines, thyroid issues, dental issues, chronic pain, celiac, allergies, lupus, rheumatoid arthritis, or cancer? If you answered yes to any of these disorders you are dealing with inflammation. Inflammation affects every aspect of our bodies and over all health. The majority of inflammation starts in the gut causing an auto immune reaction that progresses into systemic inflammation. The scariest part is that this type of “chronic” inflammation can be silent, meaning you may not notice the signs or symptoms right away. If you want to fight and prevent disease, combat pain, and maintain your weight naturally the best thing you can do is keep inflammation at bay with what you put on your fork. e84a8247647c6b8a926b297ba7c2be2d 88ddbea450639cf454628130c01daad4    So now that we know which foods to eat and which foods to avoid lets make these ingredients shine in some delicious and powerfully nutritious smoothies!!! Blueberry Walnut Anti Inflammation smoothie Cinnamon, blueberries, and walnuts make a delicious way to calm your inflammation and give a boost of antioxidants to your day. You can switch the walnut milk out for hemp milk to save on time (blend 2 cups water + 3tbl hemp seeds for instant hemp milk) because hemp helps fight inflammation and has high protein and healthy fats. Get the full recipe here.    Pain Relief Turmeric Smoothie Turmeric is one of the most powerful foods to fight inflammation. Pair it with chia, coconut oil, mangos, and ginger and you have a pain relieving, inflammation fighting, superfood treat in minutes.  Strawberry Refresher Celery is incredibly alkalizing and cooling to the body. Paired with coconut water for electrolyte balance, strawberries & lime for vitamin C and a powerhouse nutrient punch from kale this smoothie will keep inflammation and hunger controlled for hours.  beet-smoothie-recipe  Beets, avocados, and berries team up for an inflammatory fighting and immune supporting power blend. Get the full recipe here.   green-smoothie2 This smoothie packs cucumbers and avocados to provide inflammation and alkalizing properties along with mangos, bananas, spinach and coconut water for iron, calcium, omega-3 fats, vitamins, minerals and anti-oxidants galore. Check out the full recipe here.  
So now you have no excuse to get that blender out and fight inflammation the delicious way!

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Pasta with ZERO guilt

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Pasta with ZERO guilt

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There is a laundry list of reasons why pasta is not on my dinner plate these days (low nutrient value, contains gluten, inflammatory, high glycemic load, etc). I follow an anti inflammatory diet plan so for me pasta just doesn’t work well for my body. If I eat gluten I immediately feel my joints swell and ache so its just not worth it. I had written off pasta a long time ago until this happened…

I made a vegan creamy sauce from avocados, basil, garlic, olive oil, and lemon and tossed it with zucchini noodles aka zuccasta! Crazy right??? This sauce is so creamy and satisfying you wont even notice that its made from veggies and totally vegan! I pair this with a nice side salad with some of the extra sauce mixed with coconut aminos as a dressing, top it with pumpkin seeds and sliced strawberry and BLAMO, low inflammatory, vegan, deliciousness in under 30 minutes.

How do you make zuccasta you ask? Well, you will need some special equipment to make this but trust me this will be the best $35 you have ever spent (well at least for a kitchen utensil). I use the paderno slicer because its way better than any of the other brands out there, trust me on this one.

Lemon Basil Avocado Zuccasta

Ingredients

  • 1 avocado, pit removed cut into small pieces
  • 15 basil leaves chopped into ribbons
  • juice of 1 lemon
  • 2 garlic clove finely minced
  • 2 Tbl Extra Virgin Olive Oil
  • 1/2 tsp sea salt
  • 5-10 turns of black pepper or to taste
  • 2-4 Zucchinis (see notes)

Optional

  1. 1/2 cup grape tomatoes halved for garnic
  2. lemon zest for garnish

Equipment

  1. Veggie Spiralizer

Instructions

  1. In a blender add the avocado, lemon juice, garlic, olive oil, basil, and blend until smooth adding more olive oil to thin if needed.
  2. The sauce should be very thick like a pudding and not move if you hold the blender upside down.
  3. Spiralize the zucchini into pasta noodles (I like the paderno brand slicer) set aside.
  4. In a medium saute pan add a tablespoon of olive oil and heat over medium heat until it just starts to shimmer.
  5. Add the zucchini in one layer into the pan and allow it to brown. Do don't move the "zuccasta"
  6. Once the zucchini has gained color turn it over and allow to cook for a few more minutes.
  7. Add a few heaping spoonfuls of the avocado sauce over the pasta and toss to coat. You can add more sauce to the amount of your liking.
  8. Allow the sauce and pasta to cook together until the sauce starts to lose a little bit of its green color and has heated throughout.
  9. Transfer to plates and garnish with tomatoes and lemon zest.

Notes

  1. You may have leftover sauce. I like to keep mine covered in the refrigerator for the next time I make this dish. I like to make it fresh every time rather than have it as leftovers but thats a personal preference.
  2. Use 1-2 zucchini per person for a full dinner portion.

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5 minute Vegan/Paleo Cereal

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5 minute Vegan/Paleo Cereal

Remember cereal? If you are grain/gluten free or following any sort of low sugar lifestyle cereal is a long distant memory….

Fear not!

I have a 5 minute recipe that you can whip together even in the foggiest of morning states, so you can sit down with bowl of cereal and feel like a kid again. 

5 minute granola mise

Simply toast the coconut and almonds in a a dry sauté pan until golden, add a pinch of salt, drizzle of maple syrup or stevia, little touch of coconut oil, cinnamon, throw in the flax seed meal and toss to coat. Cover in non dairy milk of choice, stand on your chair and you tell that box of wheaties to take a hike…you got this whole cereal thing covered. Try this version of Stevia for the most natural, purest form of this amazing plant!

5 minute granola with milk

5 minute Paleo/Vegan Cereal

Serves 1

vegan - low sugar - paleo - gluten free - grain free

Ingredients

  • 1/4 c unsweetened shredded coconut
  • 1/4 c sliced almonds (or nut of choice)
  • 2 Tbl flax seed meal
  • 1 tsp cinnamon
  • 1 tsp coconut oil
  • pinch of sea salt
  • Small sprinkle of green stevia or Sweetener of choice to taste (maple syrup, coconut sugar etc see notes)

Optional add ins

  • dried fruit
  • cacao nibs
  • fresh chopped fruit
  • more chopped nuts

Instructions

  1. In a small sauté pan over medium heat, toast the coconut and sliced almonds until slightly golden
  2. Make a small well in the middle of the pan and add the coconut oil in the center of the pan and swirl around to melt
  3. Add the flaxseed meal, cinnamon, pinch of salt, sweetener of choice, and toss to coat so the spices stick to the nuts and coconut
  4. Empty the cereal into a large bowl and add non dairy milk of choice
  5. Top with any additional add ins at this point

Notes

  1. This recipe can be doubled/tripled etc and can be stored in an airtight container in a cool dark place ahead of time.
  2. Feel free to play around with the nut choices and spice options.
  3. I like to use stevia to keep this sugar free (buy green stevia for the purest form) to keep my insulin levels down in the morning, but use whatever sweetener works for your dietary needs.

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Paleo Granola Bars - Cheap, Delicious, and Easy!

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Paleo Granola Bars - Cheap, Delicious, and Easy!

I realize that we all want to be healthy, look fantastic, and not put a lot of effort into the process but you may be scratching your head wondering where to start. Its ok, I am here to help. Your life is busy, so I want to give you a recipe you can make in bulk for an instant meal replacement, snack to throw in the kids lunches, or even an afternoon cure to the sweet tooth monster. 

I will be launching some meal plans soon, but in the meantime here is a simple granola bar recipe that can be doubled or tripled to make in bulk for the whole family. Whip up a huge batch on the weekend when you have 10 minutes of prep available and while they are baking, you can clean up, have a cup of coffee, do some squats…the choice is yours :) I went the extra step and sealed mine in individual pouches but these can also be wrapped in wax paper or kept in an airtight container until ready to eat. You can also freeze these and pull them out to defrost the night before so you have snacks ready to grab in the morning. 

 

Paleo Honey Almond Chocolate Granola Bars

Yields 14

Paleo - Gluten Free - Grain Free - Unrefined Sugar Free - Kid Friendly - Vegetarian

Ingredients

  • 2 Cups Toasted Almonds
  • 1 Cup Toasted Cashews
  • 1 Cup Pumpkin Seeds (not in shell)
  • 1 Cup Sunflower Seeds (not in shell)
  • 2 Tbl Flaxseed Meal
  • 1/3 Cup Coconut Oil (unrefined)
  • 1/3 Cup Honey (local, high quality please)
  • 1/3 Coconut Sugar
  • 1/3 Cup Sunflower Butter (or any other nut butter)
  • 2 Egg Whites
  • 1 tsp Fine Sea Salt (plus more for sprinkling)
  • 4 oz Dark Chocolate finely chopped.

Instructions

  1. Preheat the oven to 325F
  2. Line a 9x11 rectangle baking pan with parchement paper sling so the paper hangs over the edges for easy removal.
  3. Set aside.
  4. Working in batches pulse the nuts/seeds in a food processor until the nuts/seeds are broken up into small pieces.
  5. You can also chop the nuts but you don't want too big of pieces.
  6. Transfer the chopped nuts back into the bowl with the whole nuts and add the flax seed meal.
  7. In a small saucepan over medium heat melt the coconut oil, sunflower/nut butter, coconut sugar, honey, and salt whisking until well comined.
  8. Pour over the nuts and stir until throuroughly covered.
  9. Whisk the egg whites for 10 seconds to get some air and mix them into the nut mixture thoroughly.
  10. Pour mixture into pan and using gloves or slightly wet finger tips, press the nuts firmly and evenly into the pan so it is one flat compressed layer.
  11. Sprinkle with additional sea salt over the top.
  12. Bake in the middle rack for 15-18 minutes or until the edges start to turn a golden brown.
  13. Remove and allow to cool thoroughly.
  14. Pull out of the pan and remove the parchement paper.
  15. Cut the entire granola bars in half length wise to have two long pieces.
  16. Then cut each half into 7 equal pieces to cut 14 bars roughly 1 1/2" in width and 4 1/2" in length.
  17. Drizzle or dip into melted chocolate if desired (see notes).

Notes

  1. It is completely up to you to toast the nuts and seeds before making the bars. They will taste so much better if you choose to do so, but its fine if you skip the step.
  2. For the chocolate use a dark chocolate with 70% cacao content or higher. You can melt it in a double boiler or if in a pinch chop the chocolate finely and microwave for 10 second intervals, stirring in between until melted and smooth.
  3. If you don't feel like melting chocolate, chop it into chunks and fold into the nut mixture before baking.

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Vegan Broccoli Herb Soup

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Vegan Broccoli Herb Soup

broccoli soup

Cooking? Who has the time to get the kids to school, go to work, go to the gym, pick everyone up, make dinner, do the dishes, prep the lunches, oh and look glamorous, fit, well rested, and oh so happy?!?

Listen, I am not claiming that this soup is going to feed your crying kids and convince them to eat broccoli, but what this will do is give YOU something quick and healthy you can eat for lunch that isn’t going to take forever to make.You do need to make your own food; snacking on your kids goldfish is not a sufficient “lunch”.

Steam your broccoli, blend it up, pair it with a protein for a full meal, and voila! You have your cleansing herbs to mange water weight, the fiber in the broccoli to keep you full, and the healthy fat from the olive oil to keep that skin young and gorgeous. This is actually really good mixed in with salad greens, roasted veggies, chicken, or fish and some almonds for crunch. Boom!

 

Vegan broccoli herb soup 

Serves 2

vegan - gluten free - grain free - sugar free - low carb - paleo

Ingredients

  • 1 Head of Broccoli, freshly steamed
  • 1 Cup Vegetable Broth (divided)
  • Zest of 1 lemon
  • 2 Tbl Lemon Juice
  • 1 Handful of Parsley (about 1/4 cup chopped)
  • 1/4 Cup of Extra Virgin Olive Oil
  • 1/2 tsp Sea Salt
  • 1/4 tsp Freshly Ground Pepper

Instructions

  1. In a blender, add 1/2 cup of vegetable broth, the olive oil, salt, pepper, lemon zest, lemon juice and half of the steamed broccoli.
  2. Puree until smooth.
  3. Add the remaining broccoli and puree, adding more vegetable broth to smooth to desired consistency.
  4. Taste for seasoning.

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Snack Attack!!! Sea Salted Cinnamon Pumpkin Seeds and Cacao Nibs

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Snack Attack!!! Sea Salted Cinnamon Pumpkin Seeds and Cacao Nibs

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I love me a good snack, but I am not willing to throw my whole day of healthy eating out the window for a momentary craving. Luckily, I don’t have to with a high protein, superfood rich, healthy fat filled snack like this one:

  • Pumpkin seeds – high in protein, zinc, magnesium, and a natural anti-inflammatory

  • Cinnamon – helps curb appetite and control sugar cravings

  • Cacao nibs – rich in antioxidants and naturally occurring caffeine for a nice energy boost

  • Sea Salt – naturally alkalizing to the body and rich in trace minerals, and electrolytes

The perfect balance of salt, sweet, crunch, and fat made in minutes!

Let’s get our healthy snack on!!!

Sea Salted Cinnamon Pumpkin Seeds with Cacao Nibs

vegan - gluten free - grain free - sugar free - paleo 

Ingredients

  • 1 cup Pepitas, pumpkin seeds out of shell (soaked and sprouted or lightly toasted, your choice)
  • 1/4 cup Cacao Nibs
  • 2 tsp Unrefined Coconut Oil, melted
  • 1/2 tsp Coarse Sea Salt ( I like pink Himalayan Salt)
  • 1/2 tsp Cinnamon

Optional

  1. 1/2 Tbl Maple Syrup or Raw Honey

Instructions

  1. In a large bowl, add the cacao nibs, coconut oil, (maple syrup or honey if using) and pumpkin seeds and toss until the seeds are well coated in the oil.
  2. Sprinkle, the salt, and cinnamon until well coated.
  3. Try not to eat the whole thing in one sitting ;)

 

 

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Vegan Mango Avocado Salad Dressing

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Vegan Mango Avocado Salad Dressing

I have been on a raw food/juicing cleanse for 10 days and I am responding really well to all this clean, live food. I wanted to keep this feeling going so I am integrating some salads back in after all the blended and juiced foods. I made this salad dressing and honestly you could use this as a dip for veggies, as a sauce over some zucchini noodles, or on top of any meat like chicken or pork. The possibilities are endless. 

Avocado Mango Salad Dressing

Serves 8

Vegan - Raw - Gluten Free - Grain Free - Paleo - Sugar Free 

Ingredients

  • 1/2 Avocado (make sure it is very ripe)
  • 1 Cup Chopped Mango (I used thawed frozen or you can use fresh just make sure it is ripe)
  • Zest and juice of 1 lime
  • 1/2 Cup Light Coconut Milk (or use 1/4 cup full fat and 2 Tbl of water) or unsweetened almond milk
  • 1 Tbl Chopped Cilantro (or mint if you don't like cilantro)
  • Pinch of Cayenne
  • 1/2 Tsp Fine Sea Salt
  • 1/4 tsp Black Pepper (freshly ground)

Optional

  1. 1 Tbl Maple Syrup (or sweetener of choice see notes)

Instructions

  1. Place all the ingredients in a blender and puree until smooth.
  2. Add more coconut milk by the tablespoon if it is too thick.
  3. Taste for seasoning and sweetness. (see notes)

Notes

  1. Depending on the sweetness level of your mangos you may want to add some additional mangos to balance the flavors or the maple syrup to taste. If you are following a completely raw diet you can use raw coconut sugar or add more fruit to taste.

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Eat Clean on the Go! - No Bake Vegan Protein Truffles

I don’t have time to eat right during the work week because I am glued to my desk or on the road.

You are busy I get it. I hear this all day long from clients. People that eat clean, nutritious foods don’t necessarily have more time, they just manage it differently. Want to know the trick? Packing healthy, non perishable snacks in your bag before leaving the house is going to keep you on track and out of the drive thru. Make a huge batch of these protein truffles, pack up small bags of raw nuts/seeds, and bring some fresh fruit like apples or a banana that is ready to go. Keeping your blood sugar balanced throughout your day and staying well hydrated is going to keep your energy levels up, your brain sharp, and will keep you satisfied until you can sit down for a real meal.

No Bake Vegan Protein Truffles

Yields 14

Raw - Vegan - No Refined Sugar - Paleo 

Ingredients

  • 1/3 cup raw nut butter (sunflower, almond, cashew etc)
  • 1/4 cup hemp protein powder (or plant based protein powder of choice)
  • 3 Tbl Flaxseed meal
  • 2 Tbl Coconut Flour
  • 1/2 C Non Dairy Milk (coconut, almond, rice, hemp etc)
  • 6 Large Dates (pits removed and soaked in warm water for 5-10 minutes)
  • 1/2 tsp cinnamon
  • pinch of sea salt

Optional

  1. 1-2 tsp scoop favorite greens powder, spirulina, chlorella etc

Coating

  1. 2 TBL Unsweetened Shredded Coconut
  2. 2 TBL Raw Cacao Powder

Instructions

  1. In the work bowl of a food processor, add all of the ingredients except for the non dairy milk, cacao and shredded coconut.
  2. Pulse to break up the dates. When they are broken up start to run the motor and stream in the non dairy milk until the mixture starts to become a dough in consistency.
  3. Using a standard ice cream scoop, scoop one ball and split this in half.
  4. Roll the truffle in your hands to form a ball.
  5. Set aside.
  6. Complete this with the rest of the dough.
  7. Roll the truffles in either the cacao or the coconut.
  8. Store in the fridge and eat when you need a snack!

Notes

  1. I like adding greens powder to boost the nutritional content but make sure you add one that tastes good. I like the Amazing Grass brands and some optional flavors that would work in this recipe would be the chocolate or berry flavor.

Some optional nutritious add ins

  1. 1 tsp Maca
  2. 1 tsp Camu Camu
  3. 1/4 cup raw cacao nibs

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Protein Rich, Skin Boosting Hot Chocolate

hot chocolate

I swear on all things Holy and true that this is the LAST cold weather recipe I will be posting this season. 

It is currently 12 degrees where I am….winter is a cruel mistress that won’t quite take the hint and get the heck out of here already!!! Oh well guess it’s just another excuse to drink more of my latest obsession….

How, you say, can a hot chocolate be high in protein, good for you skin, dairy free, and paleo!?!?

GELATIN!!!!!

I know you may have weird memories of jello from your childhood or stays in the hospital but gelatin (from a reputable source like the one pictured above from Great Lakes) can be amazing for skin health, bone health, and a rich source of protein from the natural collagen. I love the Great Lakes brand because it comes from grass-fed cows and it is Kosher so you can feel good about the quality of this gelatin. Recently a client of mine, when I introduced her to the wonders of gelatin, said she didn’t know why she was spending so much money on bodybuilding supplements like BCAAs and protein powders when she could get all that she needs from one tablespoon of this gelatin for half the price. I know girl. 

So how do we get this gelatin into our hot chocolate? Its easy, I dissolve a heavy handed tsp in some cold almond or coconut milk while I heat up the rest of the milk, add some raw cacao (like this one) for a boost of natural caffeine and a huge dose of antioxidants, stir in the bloomed gelatin, whisk , add my sweetener of choice and BOOM! Protein rich, paleo, dairy free hot chocolate that will starve off hunger, curb that sweet tooth and give your skin and joints a nice boost of collagen. 

Protein Rich Hot Chocolate

Serves 1

Paleo - Sugar Free - Gluten Free - Dairy Free - Grain Free - Low Cal 

Ingredients

  • 1 1/2 tsp Gelatin (Grass fed, High Quality Please)
  • 1 1/4 Cup Non Dairy Milk (Almond , Coconut, Hemp etc)
  • 2 Tbl Raw Cacao Powder
  • Pinch of Sea Salt
  • Sweetener of Choice to Taste (Maple Syrup, Liquid Stevia, Coconut Sugar, Raw Honey etc)

Instructions

  1. In a small bowl add 1/4 cup non dairy milk of choice and sprinkle the gelatin over the top and stir to combine.
  2. Set aside.
  3. In a small sauce pan add the remaining non dairy milk and heat over medium high heat.
  4. Whisk in the cacao, salt, and sweetener of choice.
  5. When the milk comes right under a simmer add the bloomed gelatin (you may need to use a spatula because it will be a solid mass) and whisk to melt and incorporate.
  6. When the mixture is heated to your desired temperature remove from the heat and pour in a mug.
  7. Drink up!

Optional add ins

  • 1/2 tsp Cinnamon
  • pinch of cayenne
  • You can also substitute a dark chocolate for the raw cacao and omit the sweetener. Use about 1-2 oz or to your level of liking.

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Paleo Shepherd's Pie

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Paleo Shepherd's Pie

shepherds pie inside

Its snowing…again. I am freezing and in need of some serious comfort food to ease these winter blues. Good thing I had this prepped in my fridge and could just pop it in the oven because I am not moving from my couch today. Make this for dinner tonight. Eat it wearing your favorite pajamas. Then go sleep off your beefy sweet potato slumber until winter is over.  


Paleo Shepherd's Pie

Serves 6 - 8

Paleo - Grain Free - Gluten Free - Sugar Free

Ingredients

  • 2 lbs Bison or Grass Fed Beef or Lamb (or a combo of your choosing)
  • 1 Large Onion, finely diced
  • 2 Large Carrots, finely diced
  • 2 Large Celery Stalks, finely diced
  • 1 lb Mushrooms finely diced (white or crimini)
  • 2 Tbl Organic Tomato Paste
  • 1 Tbl Balsamic Vinegar
  • 1 Cup Low Sodium Beef/Chicken/or Veggie Broth
  • 2 Tbl Ghee or fat of choice
  • 1 tsp Fine Sea Salt or to taste
  • 1/2 tsp Freshly Ground Pepper
  • 1 tsp Garlic Powder
  • heaping 1/2 tsp cinnamon
  • 2 Cups Frozen Peas

Topping

  1. 2 Large Sweet Potatoes peeled and roughly chopped into 1" chunks
  2. 4 Carrots peeled and roughly chopped into 1" chunks
  3. 1 Cup Low Sodium Chicken or Veggie Broth
  4. 1 Tbl Olive Oil or Ghee

Instructions

  1. Preheat the oven to 425F
  2. In a large high sided pot add the chopped sweet potatoes, carrots, 1 cup of broth and place over high heat.
  3. Bring to a boil place a cover on top and reduce to medium heat.
  4. Simmer for 8-10 minutes or until the flesh of the vegetables are easily pierced with a knife.
  5. Drain the vegetables reserving the excess liquid.
  6. Add the ghee and mash or puree in a blender adding some of the cooking liquid to loosen it up.
  7. You can add as much liquid as you prefer to achieve the texture you desire.
  8. Season with salt and pepper to taste.
  9. In a large heavy bottomed saute pan place it over medium high heat and add the 2 Tbl ghee/fat of choice.
  10. When the oil/ghee starts to shimmer add the onions, celery, carrots, salt and pepper.
  11. Sautee for 5-7 minutes stirring occasionally until the vegetables start to soften.
  12. Add the mushrooms and saute for another 3-4 minutes.
  13. Add the tomato paste and stir it into the vegetables and cook for 1 minute to cook some of the raw tomato flavor out. (Its ok if it looks like there is burnt stuff on the bottom of the pan. That is flavor and will get scraped up and incorporated into the sauce later)
  14. Add the beef/bison and break it up with the back of a wooden spoon.
  15. Sprinkle the garlic powder and cinnamon over the meat and stir well.
  16. Cook until it starts to get some color and stir occasionally to cook it through.
  17. When the beef is pretty well cooked deglaze with the broth and add the balsamic vinegar.
  18. Cook over medium heat stirring frequently to scrape up the brown bits off the bottom of the pan.
  19. When the mixture is thick taste for seasoning.
  20. Add more salt according to your taste.
  21. The frozen peas can be steamed for a few minutes or placed in a small pan and covered with a small amount of broth and brought to a soft simmer then drained.
  22. Season with salt and pepper and set aside.
  23. Pour the meat mixture into a large 6-8 quart casserole dish.
  24. Cover with the drained peas.
  25. Top with the sweet potato/carrot mash and smooth out to cover the top entirely.
  26. *At this point you can wrap it up and store in the fridge and save for another night to reheat in oven
  27. Bake for 10-15 minutes or until bubbling

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No Bake Paleo Protein Bars

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No Bake Paleo Protein Bars

I am a girl who needs food frequently. Only problem is I don’t like to eat junk or buy $4 a pop on protein bars that have questionable ingredients…so what do I do? 

I make my own! And now you can too!

Since this is January and we are all trying to lose a few pounds these are the perfect snack, breakfast, or pre workout meal because they are vegan, gluten-free, grain free, high fiber, and sweetened lightly with dates. Want to know the best part? You can make the whole batch in your food processor and they don’t require any baking.

#winning

Here is the nutritional breakdown

Paleo Protein Bars

Yields 8

Vegan - Gluten Free - Paleo - Sugar Free - Grain Free

Ingredients

  • 1/3 cup vanilla hemp protein powder (plain is fine too)
  • 1/2 cup sunflower butter (or almond butter/ nut butter of choice)
  • 1/3 cup Coconut Flour
  • 5 Dates
  • 1 tsp. pure vanillla
  • 1/2 Cup Almond Milk or Coconut Milk (unsweetened)
  • Pinch of sea salt
  • Optional: 2-3 Tbsp dark chocolate for melting

Instructions

  1. Prepare a 9x5 loaf pan by lining with wax paper like a sling with the sides hanging over the edge for easy removal.
  2. Set aside.
  3. In the workbowl of a food processor add all of the ingredients except the almond milk.
  4. Pulse until the mixture forms a sandy texture and the dates are chopped finely.
  5. With the motor running slowly stream in the almond milk until a dough forms.
  6. Press the dough into prepared loaf pan.
  7. Using a spatula or your hands, spread the mixture evenly in the pan, pressing down firmly.
  8. Optional: place chocolate into a microwave safe bowl and nuke on high in 20 second intervals, mixing between each. When chocolate is fully melted, drizzle over the top of the packed mix using a spoon.
  9. Place pan into fridge and allow to cool for ~30 minutes before cutting into 8 bars.

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Healthy Coconut Chocolate Mousse - Dairy Free - Sugar Free

I am a sucker for anything fatty, creamy, and cold…Ice cream? Yogurt? Mousse? YES PLEASE!

What I am not a sucker for is what these decadent desserts do to my blood sugar and waistline… whomp whomp :/

But fear not! I have a solution to those sweet tooth cravings! A lighter than air dairy free, sugar free, paleo coconut chocolate mousse! 

Whaaaaaat???

Yes this is happening people. 

You can even layer this mousse with some pomegranates, more melted chocolate and nuts to make parfaits suitable for a dinner party! Lets get creative people show me how you do it!

Paleo Coconut Chocolate Mousse

Serves 4

Paleo - Gluten Free - Grain Free - Sugar Free 

Ingredients

  • 4 Egg Whites
  • 2 Cans Whole Fat Coconut Milk (chilled overnight in the fridge)
  • 2 oz Dark Unsweetened Chocolate Chopped (about 3/4 cup chocolate)
  • 2 Tbl Maple Syrup, Coconut Sugar, Honey or sweetener of choice to taste
  • 1 tsp Pure Vanilla Extract
  • 1/2 tsp Espresso Powder or Ground Coffee (optional but highly recommended)
  • Pinch of Fine Sea Salt

Instructions

  1. In a large mixing bowl beat the egg whites until firm soft peaks are formed.
  2. With the mixer running slowly stream in the sweetener of choice and continue to beat until firm peaks are formed.
  3. Set aside
  4. Remove the tops of the coconut cream and scoop of the solidified cream on the top, leaving the coconut water on the bottom.
  5. Beat the coconut cream until light and fluffy.
  6. Melt the chopped chocolate over a double boiler or by placing in the microwave for 15 seconds.
  7. Stir the chocolate and keep microwaving for ten second intervals stirring in between until fully melted.
  8. Stir in the vanilla extract and the espresso powder.
  9. Set aside to cool.
  10. Once the chocolate is cooled fold it into the coconut cream.
  11. In 4 stages fold in the egg whites very gently into the chocolate coconut cream.
  12. Its ok if there are streaks of egg whites. You are looking to build volume.
  13. Once all of the egg whites are incorporated into the cream portion the mousse into the serving cups of choice and place in the fridge to set up for minimum of 30 minutes.

Notes

  1. You can chill the mousse in the bowl and then construct parfaits by layering the mousse with chopped nuts, chocolate chunks, pomegranates or any fruit and nut combo you like for a dinner party ready dessert.

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Dinner in a Flash! Healthy Thai Turkey Hot Pot

Thai turkey

I have realized something over the last year or so of fumbling my way through running this blog…I tend to over complicate healthy food when all I (and my friends and family) really want is easy, delicious food that isn’t going to make us fat. So my new years resolution is to bring you the simple food that I eat everyday that will keep you lean, mean, and in control of your kitchen. 

I just made this Thai inspired turkey hot-pot and it’s just the thing my cold body needs on this rainy day. This is one of a series of clean dinners that will keep your new years resolutions on track because Lord knows I drank and ate a wee bit too much this holiday season.

Whoops.

Sorry, I’m not sorry :)

Thai Turkey Hot Pot

Serves 4

Paleo - Gluten Free - Grain Free - Sugar Free - Low Carb - Dairy Free 

Ingredients

  • 2 lb Ground Turkey (Organic Free Range preferred I used 1/2 white 1/2 dark meat)
  • 1 1/2 Tbl Coconut oil (unrefined)
  • 1/4 cup finely chopped ginger
  • 3 garlic cloves finely minced
  • 1 medium onion diced
  • 2 tsp chili powder (you can add more if you like more heat)
  • 1/2 cup coconut milk
  • 1Tbl Braggs Aminos (or sea salt if you are avoiding soy)
  • 1 head of bok choy
  • 1/2 cup chopped cilantro (measure after chopping)
  • zest and juice of 1 lime

Instructions

  1. In a large flat bottomed high side pot pan heat the coconut oil over medium high heat until it begins to shimmer
  2. Add the onions and ginger; stir to coat in oil and saute until they start to soften (about 3-5 minutes)
  3. Add the garlic and chili powder and stir to combine
  4. Add the turkey meat and break up with a spoon
  5. Allow the turkey to brown and stir to brown evenly
  6. Turn the heat down to medium and cover for 3-5 minutes
  7. Stir the turkey and cover for another 3 minutes
  8. Chop the bok choy into 1/2'' pieces and add to the pot
  9. Add the coconut milk and stir everything to combine
  10. Cover the pot and reduce the heat to a high simmer
  11. Cook until the turkey is cooked through about 10-15 minutes
  12. Add the lime zest, lime juice, and cilantro at the very end
  13. Taste for seasoning add more heat and braggs to your liking

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Low Carb/High Protein - Nicoise Salads on Portabello Caps

Nicoise Portobello

I am still on a mission to give you delicious, healthy recipes as we become more and more tempted by this Holiday seasons mind field of indulgent eats. Frosted snowman, gingerbread houses, and orange chocolates that you break up against the wall…..AHHHHH I shake my fist at you delicious sugary treats of Christmas. 

Treating yourself is fine but lets stay focused on healthy eating in between cookie binges. Here is a super flavorful high protein low carb dish that I just had for lunch…and let me say its crazy good!

Basically I deconstructed a Nicoise salad and placed the ingredients on top of a baked Portobello mushroom cap. Mmmm. Oh and I also wrote a recipe for my Olive Oil mayonnaise that I make in big batches every week. I use pasture raised egg yolks and organic cold expeller pressed Extra Virgin Olive Oil. 

A little note that olive oil mayonnaise is going to taste a bit different than your regular storebought mayo, it will tatse more like well olive oil! Why olive oil and not a light flavored vegetable oil? I am always combatting inflammation and I like to keep hydrogenated, processed, refined vegetable oils aways from my everyday food. Industrialized  refined oils are the cause of many of Americas health issues (especially silent inflammation which makes weight loss close to impossible). Is it a coincidence that obesity, diabetes, and heart disease numbers in this country are at an all time high while the consumption of vegetable based oils are also at an all time high? I think not. 100 years ago we did not consume this amount of omega 6 filled vegetable oils. We ate real food like lard, eggs, and butter which contain naturally occurring Omega 3 fats, fat soluble vitamins like D, K, & A, and CLA. 

The optimal ratio would be 4:1 or 2:1 (Omega 3:Omega 6). While olive oil doesn’t contain any omega 3’s a cold pressed olive oil has great monounsaturated fats, phenols and vitamin E  preserved when they are not introduced to heat. (monounsaturated fats may lower your total cholesterol and low-density lipoprotein cholesterol levels.) This type of olive oil is best when used in cold preparations. I use grass-fed ghee or coconut oil for high heat cooking NOT my beautiful cold pressed olive oil. 

It may take a bit of getting used to flavor wise when cooking with traditional fats like ghee, grass-fed lard, and olive oil mayo but this is REAL food and REAL food will keep you healthy, energized, lean and mean! If you are concerned about your Omega 3 ratio balance I would encourage you to supplement with Cod liver oil or a high quality fish oil like this one. 

Nicoise Salads on Portabello Caps

Yields 4

Paleo - Gluten Free - Grain Free - Low Carb - Soy Free - Dairy Free

Base

  • 4 Large Portobello Caps
  • 1 Tbl Olive Oil/Ghee
  • 4 Sprigs Thyme (optional)

Tapenade Spread

  • 1 Cup Pitted Kalamata Olives
  • 1 Tbl Drained Capers
  • 1 tsp Anchovy Paste or 2 Anchovy Fillets
  • Zest of 1 lemon
  • 2 Tbl Lemon Juice
  • 2 Tbl Chopped Parsley
  • 2 Tbl Extra Virgin Olive Oil
  • 1 Garlic Clove Finely Minced

Tuna

  • 2 Cans High Quality Tuna Drained (Recommended Brand: Wild Planet Line Caught Albacore)
  • 1/4 Cup Olive Oil Mayonaise (homemade recipe here)
  • 1 Tbl Dijon or Grain Mustard
  • 1 Tbl Lemon Juice

Toppings

  1. 6 String Beans, Steamed and Each Cut into Four 1-inch Pieces
  2. 1 Large Tomato Cut into 4 1/2'' slices
  3. Chopped Parsley

Instructions

  1. Preheat the oven to 400F
  2. Wipe the mushrooms with a paper towel or kitchen towel to remove any dirt. Gently scrape out the scales inside of the cap using a spoon.
  3. Lay the caps on a sheet pan and drizzle with olive oil and thyme leaves.
  4. Bake for 15-20 minutes or until browned and softened.

Tapenade

  1. In the bowl of a food processor blend the olives, capers, anchovies, lemon juice, lemon zest, olive oil, parsley, and garlic until it is a somewhat smooth spread. I leave mine with a little texture.
  2. Set aside.

Tuna

  1. Drain the tuna and place in a large mixing bowl.
  2. In a small bowl whisk together the tuna, mustards, and lemon juice.
  3. Pour the mayo/mustard mixture over the tuna and mix well.

Assembly

  1. Place the cooled portabello caps onto a serving plate and spread 1 heaping tablespoon of the tapenade onto the mushroom cap.
  2. Place one slice of the tomato on top of the tapenade.
  3. Divide the tuna into four portions and mound the tuna on top of the tomato pressing it into the tomato so it doesn't fall over.
  4. Spoon a little more tapenade on top of the tune and place 4 pieces of the steamed string beans on top.
  5. Garnish with chopped parsley.

Notes

  1. The tuna, string beans, and tapenade can all be made ahead of time and can be assembled right before serving.

Adapted from  From Giada DeLaurentis Nicoise Salad Pizzettes

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Low Carb High Flavor Dinner - Cauliflower Steaks with Fennel & Fig Caponata

photo

As much fun as it is to go crazy this time of year, eat ourselves into a coma wearing some elastic waisted pants and do shots of whip cream watching Elf strewn across the couch…lets not get so carried away this year. Ok? 

Don’t get me wrong, I think its important to splurge and enjoy the holidays but I also think it can be done within reason. My suggestion? Workout, keep up with your water and sleep, and eat nourishing healthy food when you aren’t out at holiday parties. Keep the carbs towards the beginning of your day, fill half of your plate with low starch vegetables, and drink a big glass of water before your meals. Easy right?

To give you a little help here is one of my go to quick dinners when I am craving comfort food on a snowy winter night. Roasted cauliflower steaks smothered in a sweet and salty fennel and fig caponata topped with a runny poached egg.

Mmmmmm a low carb, paleo, nourishing dinner under 30 minutes. 

Cauliflower Steaks with Fig & Fennel Caponata 

Yields 4

Roasted cauliflower steaks topped with caponata and a poached egg

Vegetarian- Low Carb - Paleo - Gluten Free - Grain Free - Dairy Free

Cauliflower Steaks

  • 1 Head Cauliflower
  • 2 Tbl Ghee or Coconut Oil or Oil of choice
  • 1/4 tsp Sea Salt
  • 1/8 tsp Freshly Ground Pepper

Caponata

  • 3 tablespoons olive oil
  • 1 1/2 cups (1/2-inch-diced) red onion
  • 2 cups (1/2-inch-diced) fennel (1 large)
  • 3 garlic cloves, thinly sliced
  • 1/3 cup good sherry vinegar
  • 1 cup canned crushed tomatoes in puree
  • 8 dried Calmyrna figs, stems removed and 1/4-inch-diced
  • 2 1/2 tablespoons coconut sugar or honey
  • 2 tablespoons drained capers
  • 1/2 cup green olives, pitted and coarsely chopped, such as Cerignola
  • 1 teaspoon grated orange zest
  • Kosher salt and freshly ground black pepper
  • 1/3 cup freshly squeezed orange juice
  • 3 tablespoons chopped flat-leaf parsley

Poached Eggs

  • 4 Eggs
  • 1 Tbl Mild Flavored Vinegar

Instructions

  1. Preheat the oven to 425F
  2. Slice the Cauliflower across the top, with the stem still in tact, into 4 large steaks about 1/2'' thick. (You may have some smaller pieces that don't form steaks. You can toss these in ghee/oil and roast for snacks)
  3. Line a sheet pan with foil and toss the cauliflower in melted ghee or oil of choice.
  4. Sprinkle with salt and pepper and bake for 15 minutes in the middle rack.
  5. Flip the steaks carefully with a spatula.
  6. Bake for another 15-20 minutes or until browned and crispy.
  7. Remove from the oven and keep covered with foil to stay warm.

Caponata

  1. Heat the olive oil over medium heat in a 10-inch saute pan.
  2. Add the onions and fennel and saute for 7 to 8 minutes, stirring occasionally, until softened.
  3. Add the garlic and cook for one more minute.
  4. Stir in the vinegar, tomatoes, figs, and coconut sugar, stirring to coat everything with the tomatoes.
  5. Stir in the capers, olives, orange zest, and 1/4 teaspoon pepper.
  6. Bring to a boil, then lower the heat and simmer for 8 to 10 minutes, until thickened.
  7. Stir in the orange juice and parsley.
  8. Taste for seasonings; the caponata should be very highly seasoned but add salt to your palette.

Eggs

  1. Use a nonstick skillet and bring about 2 inches of water to a boil.
  2. Add vinegar to the water
  3. Crack the eggs seperately into small bowls. This way the eggs will keep their shape and you'll be able to cook them all at the same time.
  4. Slip the eggs into the water one at a time. Work your way around the pan clockwise, so you know which eggs are done first. Tip: Fresher eggs cook faster and have firmer whites.
  5. Cover the pan and turn off the heat.
  6. Wait four minutes.
  7. Carefully scoop them out of the pan, drain them on paper towels.

Assembly

  1. Lay one piece of the cauliflower onto a plate and cover generously with the caponata.
  2. Place one egg on top of the caponata and sprinkle with a pinch of sea salt if desired.

Notes

  • While the cauliflower is roasting start making the caponata so it will be ready when the cauliflower comes out of the oven.

Adapted from  Caponata from Barefoot Contessa

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Low Carb Turnip Mash with Dried Mushrooms

Todays post is for all of you out there who have been working so hard trying to stay in shape and are having a bit of a panic for this years holiday eating season. Lets tackle the Thanksgiving table and make  a low carb alternative to mashed potatoes. I have had my fair share of cauliflower “faux” mashed potatoes so lets mix it up with a new veggie that you probably haven’t thought to use in a vegetable puree. 

Enter the low starch phenomenon called the turnip! 

These little beauties have a very low starch content and are the Paleo/low carb dieters key to satisfying the need for a creamy puree  for Holiday and comfort meals. A quick disclaimer, they do not taste like a potato so I like to add some rich flavors like dried mushrooms to change the somewhat spicy flavor a turnip can have. Don’t worry though, once the turnips cook that spice turns sweet and luscious. The other option is to use half potatoes and half cauliflower or half potatoes half turnips to cut the starch content down. Either way you will eliminate  a lot  of calories and add in a different profile for nutrition and taste. Just make sure to cook the potatoes separately from the turnips and/or cauliflower because the cooking times are different. 

Turnip Mash with Dried Mushrooms

Serves 4-6

Vegetarian - Paleo - Gluten Free - Grain Free - Low Carb

Ingredients

  • 4 Cups Peeled Turnips cut into large chunks
  • 2 Cups Low Sodium Broth (Vegetable, Chicken, Turkey etc)
  • 1/4 Cup Dried Mushrooms cut finely
  • 1/4 Cup Extra Virgin Olive Oil
  • 1/2 Tbl Maple Syrup
  • 1/2 tsp Fine Sea Salt
  • 1/4 tsp Freshly Ground Pepper

Instructions

  1. In a medium sauce pan add the broth, the mushrooms, and the chopped turnips.
  2. Bring to a boil over high heat and then reduce to a simmer with the lid off and cook for 15-20 minutes or until the turnips are easily pierced with a knife.
  3. Transfer all of the mixture to a blender and puree with the olive oil, salt, and pepper.
  4. Taste for seasoning and adjust accordingly.

Notes

  1. The mushrooms can be omitted and milk and butter can be used if you can tolerate dairy but make sure to not add the maple syrup.
  2. Half the turnips can also be exchanged for potatoes if you want a more traditional style of mashed potatoes as well and omit the maple syrup.

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Vegan & Grain Free Pumpkin Pie

Who says you can’t have your pie and eat it too? 

What was that? Oh the saying is cake not pie? Well then all the reason why you can have seconds! Check out these little pecan crusted pumpkin pie beauties free of dairy, grains, sugar, and gluten but jammed with rich, decadent deliciousness. 

 

How did I do it? Wouldn’t you like to know!

I’m kidding, obviously I will tell you just scroll down to the recipe below ;)

Oh and I made mine into individual tarts because I like to feel like a giant when I eat little things, but if you want to serve a regular pie use a 9’‘ spring form pan and pour the filling in and bake for 20-25 minutes longer or until the center is set and a toothpick comes out clean. 

Vegan Pumpkin Pies

Yields 4

Vegan - Paleo - Sugar Free - Gluten Free - Grain Free 

Crust

  • 2 Cups Pecans
  • 2 Cups Dates
  • 1/2 Tsp Fine Sea Salt

Filling

  • 1 16 oz Can Pumpkin Pie Puree
  • 1 Cup Raw Macadamia Nuts Soaked in Water Overnight (or skinless almonds or raw cashews)
  • 1/2 Cup Pitted Dates (soaked in warm water for 15 minutes)
  • 1/2 Cup + 2 Tbl Maple Syrup
  • 1 Tbl Cinnamon
  • 1 1/2 tsp Pumpkin Pie Spice
  • 1/2 tsp Freshly Grated Nutmeg
  • 1/2 Cup Non Dairy Milk (Coconut, Almond etc)
  • 1/2 tsp Fine Sea Salt
  • 1 tsp Pure Vanilla Extract

Equipment

  • 4 - 4.75 in Mini Tart Shells
  • or
  • 8'' Spring Form Pan

Instructions

  1. Preheat the oven to 350F

For the crust

  1. In the work bowl of a food processor add the dates, pecans, and salt and pulse until the pieces are finely ground and it holds it shape when pressed between your fingers.
  2. Grease the tart shells and evenly divide the crust between the shells.
  3. Press the crust up the sides and firmly into the bottom as evenly as you can.
  4. Set aside.

For the Filling

  1. Drain the nuts and rinse off.
  2. Add the remaining ingredients to the work bowl of a blender and puree until smooth.
  3. Taste for sweetness and adjust according to your palette if necessary.
  4. Place the tart shells on a sheet pan.
  5. Pour the filling evenly between the tart shells.
  6. Bake in the oven for 25 minutes or until a toothpick comes out cleanly.
  7. Allow to cool and cover with coconut cream (optional)

Notes

  1. This recipe can be made into one large pie. Use an 8'' spring form pan and press the crust into the bottom and up the sides. Pour all of the filling in and bake for an additional 15-20 minutes or until a toothpick comes out clean.

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