Key Lime Pie Smoothie

This super tasty green smoothie is packed full of many nutrients, antioxidants and healthy fats.  It is also super filling, making it a great breakfast or meal replacement.  

(Research also shows that compounds in limes, called limonoids, can help fight lung, breast, stomach, colon, skin and mouth cancers!)

Hope you enjoy this cancer-fighting smoothie as much as we do!

INGREDIENTS:

- 2 cups almond milk (homemade is best, or I like this kind)

- 1/4 cup raw cashews (preferably soaked in filtered water for 2 hours prior, but not required)

- 4 tablespoons freshly squeezed lime juice (about 4 limes)

- 1/2 avocado

- 2 large handfuls of greens (I like spinach)

- 1 large frozen banana (fresh is fine, but frozen makes it more frosty!)

2 tablespoons coconut butter (I use this brand, but homemade is great too)

- splash of pure vanilla extract

- zest of one lime

- drizzle of raw honey, to taste

- optional: 1/4 cup chia seed gel

(optional: omit coconut butter and almond milk, and just use 1 BPA-free canned full-fat coconut milk)

DIRECTIONS:

1.  Place all ingredients in a high-speed blender, and blend until smooth and creamy.  

2.  Serve immediately, and enjoy!

Makes approximately 2 servings

(Adapted recipe from here)

Sweet Potato Carrot Cakes

These little cakes are not necessarily the prettiest, but they are the tastiest.  Serve them with a little butter and maple syrup, and your little ones will have no idea that they're consuming lots of little orange vegetables high in vitamins A and C.  And it is also possible that my daughter and I consumed nearly a whole batch of these for lunch the other day...

INGREDIENTS:

- 1 cup organic sweet potatoes, peeled and shredded

- 1 cup organic carrots, peeled and shredded

- 4 teaspoons coconut flour

- 4 eggs

- 1/2 teaspoon ground cinnamon

- 1/4 teaspoon ground ginger

- 1/4 teaspoon sea salt

- dash of nutmeg

- extra virgin coconut oil for cooking

- Optional: good quality butter, and Grade-B maple syrup to top with.

DIRECTIONS:

In a large mixing bowl add coconut flour, cinnamon, ginger, nutmeg, and salt and whisk to combine.  Add shredded sweet potato and carrots and toss to evenly coat with the coconut flour mixture.

In a small bowl, whisk the eggs together.  Pour the eggs into the sweet potato and carrot mixture and mix to evenly incorporate.

Heat a large skillet over medium heat and add the coconut oil, just enough to slightly cover the bottom of skillet.  Spoon the mixture into cakes (I use either 1/4 cup or 1/8 cup), and cook for about 3 minutes on each side or until golden; adding more coconut oil if needed.  Eat them as is, or add butter and syrup and devour!

(Makes about 6 to 8 cakes, depending on the size you make them.)

(Adapted recipe from here)

Thai Green Chicken Curry

I crave a good curry quite regularly, but am usually overwhelmed by the long list of ingredients required to make it myself.  Luckily this recipe, although a bit more advanced than my average recipe, is completely a breeze to make.  And since it's so-oo delicious, it makes the large amount of dirty prep dishes totally worth it.

(You also might enjoy making this the day before you're going to eat it, because the flavors are even that much better the next day!)

INGREDIENTS:

- 2 fresh green chillies, deseeded and roughly chopped (2 makes this dish 'mild' so add another one if you like things spicier)

- 2 tablespoons chopped fresh ginger

3-4 cloves garlic, minced

- 1 teaspoon dried coriander

- 1/2 teaspoon dried cumin

- handful of fresh cilantro (or in the UK, coriander) leaves, roughly chopped

- 3 tablespoons water

- 2 tablespoons extra virgin coconut oil

- 1 can coconut milk (I use this brand)

- 3 to 4 boneless, skinless organic chicken breasts, sliced into thin strips

- 1 teaspoon, coconut sugar (or other unrefined sugar)

- a few drops fish sauce

- 1/2 teaspoon freshly squeezed lemon

- 1/2 teaspoon freshly squeezed lime

- sea salt to taste

- fresh cilantro (coriander) for garnish

- steamed rice to serve with

(Optional:  You could also sub the chicken for vegetables or another kind of meat)

DIRECTIONS:

1. In a food processor, add chillies, ginger, garlic, dried coriander, cumin, fresh cilantro and process to a paste.  Add water and process until smooth.

2. In a large saucepan or wok, heat coconut oil over high heat.  Add paste to pan, frying 1 to 2 minutes, stirring continuously.  

3.  Add coconut milk, turn heat down to medium, and bring to a simmer.

4. Add the sliced chicken and cook in liquid for 5 minutes, covered.

5. Add the coconut sugar, fish sauce, lemon/lime juice, and season liberally with sea salt.  Simmer for another 5 minutes, then remove from heat.

6. Serve over rice and garnish with fresh cilantro leaves.  Enjoy!

Approximately 3-4 servings

(Adapted recipe from here)

Oven Roasted Cauliflower

If you are not a cauliflower lover, I highly suggest preparing it this way.  It is so scrumptious that even my toddler devoured a large portion and asked for more.  It's definitely a favorite side dish in our household, and I think you should give it a try too.  Yum!

INGREDIENTS:

- 1 medium head cauliflower, trimmed and cut into florets

- 3 large cloves garlic, peeled and thinly sliced

- 1/4 cup extra virgin olive oil (or more as needed)

- 2 tablespoons freshly squeezed lemon juice

- 1/2 teaspoon sea salt (plus more for sprinkling)

- 1/4 teaspoon freshly ground black pepper

- 2 tablespoons grated parmesan cheese (plus more for sprinkling)

DIRECTIONS:

Preheat oven to 450 degrees.  Combine cauliflower florets and garlic in a large bowl.  Drizzle with olive oil, lemon juice, salt and pepper. Mix and then transfer, in a single layer, to a parchment lined baking sheet, or casserole dish.  Sprinkle with parmesan cheese, place in oven and roast for about 25-30 minutes, or until fork tender, stirring once.

Remove from oven, sprinkle with more salt and parmesan cheese, and serve!

Approximately 3-5 servings

(Adapted recipe from here)

Grain-Free Tortillas

Fresh and healthy Mexican food is probably the type of food I crave most, which means I was so excited to find a tortilla recipe that my whole family can enjoy and feel good about.  Although they don't exactly taste like your typical wheat-based tortillas, they are still extremely tasty and are a great base for any favorite Mexican-style topping.

INGREDIENTS:

- 1/4 cup coconut flour, sifted

- 3/4 cup egg whites from organic pastured chickens (about 4-5 eggs) (just save the egg yolks in an airtight container in the fridge and use in any smoothie recipe later)

- 1/4 cup plus 3 tablespoons whole milk yogurt

- 1/4 teaspoon baking soda

- 1/8 teaspoon sea salt

- 1/4 teaspoon ground cumin

- 1/2 teaspoon onion powder

- 1/4 teaspoon garlic powder

- Butter, to cook the tortillas in

DIRECTIONS:

1. Combine all ingredients in a medium bowl and mix well.  Let sit for about 10 minutes to let the coconut flour soak up some moisture.  The end result should be similar (or a bit runnier) than pancake batter.  If it seems too thick, add a little water.  

2. Heat a heavy-bottomed skillet over medium heat.  When a drop of water sizzles immediately, then the skillet is ready.  (You don't want it too hot, because coconut flour burns easily).

3. Melt a little butter in the saucepan to cook the tortillas in (adding more each time you cook new ones).

4. Use a 1/4 cup to get consistent tortillas that are the right size (if they go much bigger, they will break too easily).

6.  Cook the tortillas for 1-2 minutes, until slightly browned, then flip and cook for another 1-2 minutes.

7.  Serve warm topped with your favorite toppings (I like refried beans, taco meat, lettuce, tomatoes, avocados, salsa, and cheese.  Yum!)

Makes approximately 6 tortillas (about 2-3 servings)

(Adapted recipe from here)

Coconut Crusted Chicken Strips

Most chicken nuggets purchased from the store are highly processed and full of lots of extra nonsense that I don't want my daughter eating.  Thankfully these scrumptious coconut crusted chicken strips are just the fix, and will certainly please your little ones (and big ones too). :)

INGREDIENTS:

- 1 pounds organic chicken tenders (leave as strips, or cut into nuggets)

- 2 eggs, beaten

- 1 cup finely shredded unsweetened coconut (I use this)

- 1/2 cup coconut flour

- 1/2 teaspoon sea salt

- 1/8 teaspoon freshly ground black pepper

- 1/4 teaspoon garlic salt

- 1/4 teaspoon ground mustard seed

- 1/4 teaspoon onion powder

DIRECTIONS:

1. Preheat oven to 375 degrees and line a baking sheet with parchment paper, and place a wire rack on top.

2. Mix all of the spices and coconut flour in a shallow bowl.

3. Beat the eggs in a separate shallow bowl, and the shredded coconut into a third bowl.

4. Dip each tender in the coconut flour first, then lightly shake off the excess.  

5. Next, dip in the bowl with the eggs and shake off well.

6. Lastly, dip the chicken in the coconut shreds pressing the coconut to the strips to help it stick.

7.  Place chicken strips on the wire rack over the cookie sheet and bake for 10 minutes, turn chicken over then bake an additional 10 minutes.

Serve warm with honey mustard sauce, or ketchup

Honey Mustard Sauce

- 4 teaspoons whole grain mustard (or dijon)

- 2 1/2 tablespoons raw honey

*Mix and serve

(Adapted recipe from here)

Simple Vegetable Stir-Fry

This extremely easy stir-fry, made with Coconut Aminos, is great to make when you have a crisper full of vegetables that you don't know what to do with.  Just steam some rice, quinoa, or buckwheat noodles, and top with this tasty veg mixture.

Read here for more info on Coconut Aminos.

INGREDIENTS:

- 1 tablespoon Extra Virgin Coconut Oil (plus more if needed)

- 3 cloves garlic, minced

- Approximately 10 cups of your favorite vegetables (broccoli, carrots, cauliflower, mushrooms, zucchini, sugar snap peas, cabbage, bamboo shoots, etc), chopped into bite-sized pieces

- 1 teaspoon finely chopped fresh ginger

- 1/3 Coconut Aminos, plus more to taste

- 1/2 sea salt unrefined sea salt, or to taste

- freshly ground black pepper, to taste

-rice, quinoa, or buckwheat soba noodles

DIRECTIONS:

1. Cook rice, quinoa, or buckwheat noodles according to package instructions.

2. Chop up all the vegetables into bite size pieces.  

3. Heat a large saucepan over medium heat with 1 tablespoon of coconut oil.  Add the garlic and cook until slightly browned.  

4. Carefully add all vegetables (except for the quick-cooking vegetables, such as mushrooms, sugar-snap peas, baby corn, bamboo shoots, zucchini, etc.), and cook for 10 minutes, adding more coconut oil if it gets too dry.

5.  Now add your 'quick-cooking' vegetables, along with the ginger, Coconut Aminos and salt & pepper, and cook for an additional 5 minutes, or until all the vegetables are fork tender.

6.  Serve stir-fried vegetables over prepared rice, etc., adding more salt and/or Coconut Aminos to individual portions as needed.

Enjoy!

Approximately 4 servings

(Adapted recipe from here)

Raspberry Macaroons

These tasty little raspberry coconut bites are not only gluten-free and sugar-free, but they're also egg and dairy-free as well!  Talk about a pretty awesome treat that can be enjoyed by nearly everyone.

(They also freeze wonderfully, making them a great travel snack).

INGREDIENTS:

- 3/4 cup blanched almond flour (like this or this)

- 1 1/2 cups of unsweetened shredded coconut (I use this brand)

- 3/4 cup freeze dried raspberries

- 1/4 cup of raw honey (plus an additional & optional tablespoon if you want them a bit more sweet than tangy)

- 1/4 cup extra virgin coconut oil, melted

- 2 teaspoons pure vanilla extract

- pinch of sea salt

DIRECTIONS:

1. Preheat the oven to 190 degrees, or to the lowest setting on your oven.  We're not baking these, just dehydrate them. 

2. In a food processor or high-speed blender, combine the almond flour, coconut and raspberries.  Process until well combined, and then transfer to a large bowl.

3. In a separate bowl, mix together the honey, coconut oil, vanilla and salt until well blended.

4. Add the honey mixture to the dry ingredients and stir until well combined.

5. Using a cookie scoop, scoop op dough and press it firmly to pack before releasing it onto a parchment lined baking sheet.

7. Bake for about 50 minutes.  You don't want them to brown, and so if they do begin to brown, your oven might not be holding the right temperature.  In this case lessen the baking time.

8.  Remove from oven and let cool for at least 10 minutes.  They will be really delicate while still warm, but will be nice and sturdy once cooled.

9.  Store in an airtight container in the fridge or freezer.

Makes 10-20 macaroons (depending on the size of your cookie scoop)

Enjoy!

(Adapted recipe from here)

Marinated Chicken

My sister introduced me to this marinade and I don't know if I'll ever use another marinade recipe again!  Many marinades call for soy sauce, and sugar, but since I avoid both those items, this marinade is perfect, using only Coconut Aminos, 

and a few other natural ingredients.

Coconut Aminos is created when the coconut tree is tapped.  It then produces a very nutrient-rich sap that exudes from the coconut blossoms.  This sap is very low glycemic and is an abundant source of  amino acids, minerals, vitamin C, and more.

It is however quite similar in taste and texture to soy sauce, but I think it tastes much better, and is much better for you.  

(It also surprisingly tastes nothing like coconut).

Read why soy products (unless fermented) should be avoided here and here.

INGREDIENTS:

- Juice of 1 lemon

- 1 tablespoon mustard

- 1/3 cup Coconut Aminos

- 1/3 cup extra virgin olive oil

- 6 cloves garlic, minced

- 4 to 6 chicken breasts

DIRECTIONS:

1. Mix all ingredients together, and place in a large ziplock bag along with the chicken breasts.  Place in fridge and allow to marinate overnight, or at least for 4 hours.

2. This chicken is best grilled, but if you don't have a grill, you could broil for about 8 minutes each side basting occasionally with remaining marinade, and cooking until no longer pink.  Remove from grill/oven and sprinkle lightly with sea salt.

Enjoy!

(It also makes great leftovers served on top a salad, mixed into a stir fry, or just cubed up for your toddler's lunch.)

(Adapted recipe from here)

Cookie Dough Butter

You know that moment, often mid-day, when you just want a little something sweet, but don't want to ruin your good eating habits, or cause a crash later?  Well I have that moment almost every day, and this cookie dough butter is just the fix!

Kerrygold Irish Butter is the key ingredient in this.  This butter is so special because it is made from cows that are pasture fed, which means they eat only grass and get plenty of sunshine.  It's full of many vitamins, in addition to the omega 3's and 6's that are at an optimal ratio of 1:1.  That makes this afternoon snack a perfect one!

INGREDIENTS:

- 1 cup nut butter (I've only tried cashew butter, peanut butter and sun butter, but it should work with almond, or macadamia butter too).

- 1/2 cup Kerrygold Butter, browned

- 3 tablespoons coconut flour

- 2 to 3 tablespoons raw honey, to taste

- 1/4 teaspoon cinnamon

- dash of nutmeg

- 1/8 teaspoon sea salt

- 1/4 teaspoon pure vanilla extract

- 3 tablespoons good quality mini chocolate chips (I use Enjoy Life)

DIRECTIONS:

1. Brown the butter (like this).

2. In a medium sized bowl add the melted browned butter, nut butter, and coconut flour, then stir.

3. Next, add the honey, cinnamon, nutmeg, sea salt, and vanilla, then stir.

4.  Cover the bowl and place in the fridge for 1 hour.

5. Take out of fridge and add the chocolate chips.

6. Store in an air tight container, and enjoy by the spoonful! 

1 serving = 1 tablespoon

Read here for some additional info on the benefits of butter.

&

Read here for some good info regarding peanut butter.

(Adapted recipe from here)

Strawberry Banana Smoothie

This extra-creamy strawberry smoothie is wonderful for when you need a quick, refreshing, and delicious pick-me-up.  

The secret ingredient is key in this one.

INGREDIENTS:

- 2 ripe bananas (or 1 1/2 frozen bananas)

- 1 1/2 cups frozen organic strawberries

- 1 cup raw milk (or 1 can of BPA-free canned coconut milk)

- 1/2 teaspoon pure vanilla extract

- dash of sea salt (this helps bring out the sweet flavors)

1/4 cup of good quality sour cream (It may seem strange, but it will add a very pleasant flavor, and extra creamy texture)

- optional: handful of spinach

- optional: chia-seed gel

- optional: half an avocado

DIRECTIONS:

Place all ingredients into a high-speed blender, and blend until smooth.  Serve immediately and enjoy!

Makes approximately 2 servings

Cinnamon Bun Muffins

I've been making these muffins for quite awhile now because they're a favorite of mine.  They're best served warm with a bit of butter, but you could even go wild and top them with cream-cheese frosting and call them a cupcake, if you'd like!

INGREDIENTS:

Cinnamon Topping

- 2 tablespoons raw honey

- 1 tablespoon cinnamon

- 1 tablespoon extra virgin coconut oil

*Combine all ingredients in a small bowl, and set aside.

Muffin Mixture

- 1 cup blanched almond flour

- 2 tablespoons coconut flour

- 1/2 teaspoon baking soda

- 1/4 teaspoon sea salt

- 1/4 cup extra virgin coconut oil

- 1/4 cup raw honey

- 3 eggs (preferably from pastured hens)

- 1 tablespoon pure vanilla extract

DIRECTIONS:

1. Combine almond flour, coconut flour, baking soda, and salt in a medium bowl.  

2.In a large bowl, blend together coconut oil, honey, eggs and vanilla.

3. Blend dry ingredients into wet and scoop a scant 1/4 cup at a time into lined muffin cups.

4. Spoon topping onto muffins (about 1 teaspoon).

5. Bake muffins for 8-12 minutes at 350 degrees.

6. Eat right away, or let cool for 2 hours, and then frost with cream cheese frosting.

Makes 9 muffins

Optional Cream Cheese Frosting

- 4 ounces cream cheese, softened to room temperature

- 3 tablespoons raw honey

- 3 tablespoons heavy cream

*Combine cream cheese and honey in a medium bowl until well blended.  Whip in heavy cream until frosting is nice and thick.  Spread of cooled muffins.

(Adapted recipe from here)

Mexican Chicken and Cauli-Rice

I've been on a cauliflower kick lately, and so here's another great cauliflower recipe to throw in the mix.  This creative usage of cauliflower really tricks you into thinking you're eating rice.  

What a fun, unique, tasty, and of course, healthy dish!  You must give it a try and let me know if you or anyone else is tricked by this one.

INGREDIENTS:

- 4 tablespoons extra virgin olive oil

- 1 medium onion, diced

- 3/4 cup celery, finely diced

- 1 head cauliflower, washed and trimmed

- 1 (4 ounce) can green chilies, diced

- 1 pound cooked boneless, skinless chicken breasts, cut into 1-inch pieces (I cook my chicken like this)

- 1 teaspoon sea salt

- 1/2 teaspoon each of cumin, oregano and chili powder (add more if you like it spicier)

- Optional: avocado, grated cheese, salsa

DIRECTIONS:

1. In a large skillet, heat olive oil over medium heat.

2. Saute onion until soft (about 10 minutes).

3. Add celery to skillet and saute for 5 minutes.

4. Grate cauliflower with a cheese grater to make your "rice".

5.  Add cauliflower to skillet, cover and cook 5-10 minutes, until soft.

5. Mix chilies and chicken into skillet

6. Stir in salt, cumin, oregano and chili powder

7. Serve warm with desired toppings, and enjoy!

(Adapted recipe from here)