Tag Archives: no added sugar

Curried Whole Roasted Cauliflower

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I love cauliflower, especially roasted, but I’d be lying if I said it wasn’t a little bit of a pain to prep. I’m a lazy chopper….I’ve said it….and the florettes get everywhere. Ok, so it really isn’t that bad, but I love learning that I can roast things whole. Yes, it takes longer….but in my opinion it’s more fun! In my research phase I took some information from recipes around the web such as This One by The Paleo Mama and This One – In the end I tweaked things here and there, and came up with this preperation. It was delicious, and the egg/coconut milk mixture I used was custard like in the crevices. I might use more coconut butter next time, and maybe get it a little crispier, but recipes like this are all about experimenting with flavors!

Ingredients:

  • 1 head cauliflower
  • 1 egg
  • 1/3 can coconut milk
  • 1 tbsp coconut butter, melted
  • 2 tbsp curry powder
  • A dash or two of allspice, cinnamon, Paprika, turmeric, salt, mad pepper
  1. Boil cauliflower for 5 min and run under cool water until you can handle
  2. Mix marinade ingredients and roll cauliflower until coated
  3. Spoon some into the underside of cauliflower
  4. Place cauliflower into a square glass pan and pour marinade over
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  5. Bake at 400 degrees for 60 – 90 minutes until golden brown. Midway through, spoon some of the marinade that dripped back on top and spread20140612-195840-71920184.jpg

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Piña Colada Flounder

 

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Here is just a simple but fun way to jazz up some flounder. I made a big batch of this so I had leftovers, since flounder can be pretty light.  The shredded coconut adds some good fat to the mix, which will help keep you full longer….and really, who doesn’t like the combination of coconut and pineapple!

Ingredients:

  • flounder Filets, thawed or fresh
  • Shredded coconut
  • Frozen, trader joes, pineapple chunks
  • Lime Juice
  • cayenne Pepper

Prep:

  1. Arrange fish in a glass pan lined with foil.
  2. Sprinkle shredded coconut generously over the fish
  3. Sprinkle pieces of pineapple around pan
  4. Drizzle with lime juice and sprinkle lightly with cayenne pepper
  5. Bake in the oven, preheated to 400 degrees, until fish is opaque, flakes easy, and coconut starts to turn toasty golden brown.

Simple Salmon Burgers

Shown Here with Bacon Quail Nests (Click For Recipe)

Shown Here with Bacon Quail Nests (Click For Recipe)

I always like fish cakes to change things up from regular beef or turkey burgers. They are super easy to make, and to make it even easier I use canned salmon. There are a few good options for canned salmon. I like Wild Planet, but this time I used Natural Sea which I found in Stop And Shop.  With most canned salmon, you will find some bones. I picked out the obvious ones, but I am not one to mind the extra calcium. I always look for wild caught, sustainably caught salmon, and I’ve found both of these brands to be tasty and affordable.

For these burgers, I also wanted to make them egg free, since at the time Mike was playing around with cutting out eggs. To substitute eggs, I used chia gel, which can be created by mixing chia seeds and a little water. I think the ratio is like 1:2 but you have to play with it. Honestly, I think eggs work better, and next time I probably will use them. But if you can’t handle eggs, use chia gel.

Ingredients:

  • 2 cans Wild Caught Salmon (I use Natural Sea or Wild Planet)
  • 1/2 cup minced celery and onion mix
  • 4 spoons chia gel (Or 2 Eggs)
  • 1 tbsp mustard
  • 1 tsp paprika
  • 1 tsp thyme
  • 1 tbsp dill
  • Salt/pepper
  • 3 tbsp coconut flour

Combine all the ingredients together and form into patties.

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Add some coconut oil to a non-stick pan or griddle, and saute until brown on both sides. When using chia gel, they may be a little more fragile than when using eggs, so flip carefully.

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I rushed a few, and they fell apart a little. Whoops, I never claim to be perfect when it comes to flipping things. Even if you lose a few to fragility, they still taste awesome. They probably would go great over salad.

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Berry Creme Chicken Breast

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I swear, cream based sauces look so gross in pictures….sorry! So I made this a few weeks ago, and it’s been lazily sitting in drafts because I was busy with the CrossFit Open, and things got busy and crazy. I was thinking to myself, how terrible I’ve been to you guys with lack of yummy things, so I’m  finally buckling down and posting this! Hopefully with the seasons changing, the weather getting warmer, and new flavors and inspiration, I’ll start the creation process anew. Recently I’ve just been doing a lot of basic dishes, nothing I would really consider a “recipe” so I’ve been slow on here. Lightly seasoned chicken and vegetables, or simple burgers, who wants to see THAT! At the moment I have a few posts in drafts, so look for new content this week! I want to get a few health based posts up, one on squatting, and maybe I’ll do a few “Day Of Food” type posts in the coming months, not too sure. Anyway, this was a weird thrown together concoction, but it came out really yummy and is full of healthy fats and protein. It was one of those meals where Mike looked at me like I had 17 heads when I told him about what was in it, but when he ate it, he loved it like crazy. It’s REALLY rich and thick, so a little goes a long way. I should actually make it again….maybe I’ll add pineapple *Ponders*

*Ahem*

Ingredients:

  • 7 oz Coconut Creme (coconut butter)
  • 2-3 tbsp Coconut Oil
  • 4 Chicken Breasts
  • 1 cup Frozen Mixed Berries (cherries, blackberries, raspberries, blueberries)
  • 2 Shallots
  • 3 Cloves Garlic
  • 1/2 Sweet Potato – chopped into small cubes
  • 3-4 tablespoons coconut aminos
  • A little Salt, pepper, thyme, basil, allspice

Heat the coconut oil in a pan and add the shallots, garlic, sweet potato, seasoning, and aminos and saute for a few minutes. Cut the chicken breast into cubes and add to the pan along with the coconut cream and berries. Stir and cook until the chicken is cooked through. The berries should have softened and combined with the coconut cream enough to turn it pinkish purple.

I served it with Curried Sweet Potato Fries. I just cut a sweet potato into wedges, and cooked them in a generous amount of coconut oil over medium-medium high heat,  and seasoned with a mixture of
Coriander, turmeric, allspice, salt, cumin.


Over-Ripe Banana Bites

So, I had these two bananas hanging out with me for awhile and they got VERY ripe. They were, had to be 85% black on the outside. So I decided to buckle and use them for a “baked thing”. It’s really not that hard to make, and apart from the 1/2 a cup of nut flour, there’s nothing really questionable. I’d say these would make a good breakfast accompaniment. They are actually pretty mellow in flavor, they aren’t like WOAH BANANA! They are more subtle, with just a hint of sweetness,

Ingredients:

2 over-ripe bananas
1/4 cup coconut flour
1/4 cup cashew meal
6 Eggs
1/8-1/4 cup unsweetened cocoa nibs
1/4 cup light coconut milk
2 TBsp cinnamon
1 tsp allspice

combine all ingredients in a bowl, and mix together, mashing the bananas with a spoon or fork. use a hand blender or immersion blender and blend until smooth. line a large muffin pan with cupcake cups and fill each about 3/4 of the way up. Bake at 375 until they are set and start to turn golden brown.

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Quick Meal: Chicken and Beef with Swiss Chard and Mushrooms

 

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Sometime’s the super quick things are the best. Sometime’s a simple mixture, causes a magical explosion of goodness in your mouth, and you can’t help but wonder “Really? It was THAT easy?” – I made this on a lazy whim. It was seriously a mixture of me not wanting to cook, and rummaging through the freezer and refrigerator, trying to find enough ingredients to make something healthy, hearty, and sustaining with the possibility of leftovers. This is what I came up with, and it turned out awesome. The mixture of beef and chicken really added something, and I think if it was either one or the other, it wouldn’t have the same magic.

Ingredients:

  • 2 tablespoons coconut oil
  • 1 lb ground beef
  • 6 boneless chicken thigh filets, about 2 lbs, cut into chunks.
  • 2 cups shiitake mushrooms, sliced
  • 1 cup baby bella mushrooms, sliced
  • 1 package, or 3-4 cups chopped rainbow swiss chard
  • 2  tablespoons ground ginger (a generous amount, doesn’t have to be exact)
  • 1/8 cup coconut aminos (or a couple of good, generous shakes)
  • a few good shakes of allspice

 Melt the coconut oil in a pan over medium heat. Add all the ingredients except for the chard and cover. Stir occasionally to break up the ground beef and disperse the chicken. Once the meat is about 75% cooked, add the chard and cover. Once it wilts and cooks down, stir to combine. Once the meat and chicken is cooked through, remove from heat and serve.


Paleo Corned Beef and Cabbage (Home Brined)

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It’s Saint Patrick’s day weekend, and while drafts of recipes are piling up, waiting for me to finish, I thought I’d give you a heads up on a super easy corned beef and cabbage recipe. The meat is pull apart tender, and while it is not as strong as the pre-seasoned, loaded with junk, store-bought ones, it’s delicious and something your whole family can feel good about eating.

The brisket, was between 4 and 5 lbs and from US Wellness Meats and I largely followed Against All Grain‘s recipe for the brine (and instructions on cooking), though I only left mine in the brine for 2 days. Mine was a combination of

  • salt
  • cinnamon
  • allspice
  • mustard seeds
  • cloves
  • black pepper
  • juniper berries
  • bay leaves
  • ground ginger

To make the actual corned beef and cabbage, I put the brined brisket in a large stock pot. I added 1 Quart of “Cabbage Broth” that I had frozen from last time I made corned beef, so you can use water, chicken broth, vegetable broth, or anything you have on hand. I also added aboout 6-8 cups of water, enough to cover the brisket with about an inch. I added the same seasonings from above, excluding the salt and cloves. Then I covered, and brought to a boil. In the meantime, I peeled, chopped, and added 3 large carrots, 4-6 stalks of celery, 2 onions, and 5 cloves of garlic to the pot. Once it came to a boil, I lowered the heat and let it simmer 3 1/2 hours.

To finish, I cored and quartered a head of cabbage, and added it to the pot, as well as about 2 cups of extra water. I covered the pot and let it simmer about 45 minutes longer until the cabbage was soft and tender.


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