Sweet Potato Fries with Curried Dip

I always have sweet potatoes on hand, because of their shelf life, flexibility with cooking, and because they're ridiculously healthy.  Sweet potatoes are high in vitamins B6 and C, as well as being very high in iron, magnesium and much much more.

Making fries is a great way to incorporate sweet potatoes into your diet.  My four and one-year-old gobble these up faster than lighting, and I just love that it's such a great alternative to modern-day french fries.  

Just dip them into a divine curried dip, and voila, you have a healthy lunch in a flash!

Happy kids, happy tummies, happy momma!

INGREDIENTS:

- 1 medium organic sweet potato

- 1 1/2 tablespoons extra virgin coconut oil, melted

- 1/2 teaspoon unrefined sea salt

- 1/4 teaspoon (or less) black pepper

Curried Dip:

- 1/4 cup good quality mayonnaise (homemade is best, or this kind)

 -1 teaspoon curry powder

- 1 teaspoon raw honey

* Mix together ingredients, and refrigerate until ready to use.

DIRECTIONS:

1.  Preheat oven to 425 degrees and line a baking sheet with parchment paper.

2. Peel sweet potatoes, and carefully cut into fry sticks, about 1/2 inch thick, and place on baking sheet.

3.  Drizzle coconut oil over tops, and season with salt and pepper.  Mix (I use my clean hands), then arrange pieces on baking sheet, being cautious not to let them touch.

4.  Place in oven, bake for 10 minutes, stir, then allow to bake for another 10-15 minutes, or until done.

5.  Let cool a couple minutes, then serve with curried dip, or good quality ketchup, and enjoy!

Approximately 1 serving (I usually double this recipe to feed my 2 kids and myself)

Oatmeal Pancakes

These high-fiber oaty pancakes are a great change to ordinary pancakes.  They're not too crumbly either, so you can grab them on the go, or simply doll them up with butter and maple syrup, and/or nut butter.  They're easy to make, are very filling, and will give you lasting energy.  Now who doesn't want that?

(Please note that oats are often contaminated with gluten, so if you're highly sensitive to gluten, I'd probably stay away from them.  You be the judge).

INGREDIENTS:

- 1 cup gluten-free oats

- 1/2 tablespoon chia seeds

- 1 teaspoon cinnamon

- 1 teaspoon aluminum-free baking powder

- 1/8 teaspoon of sea salt

- 2 eggs (preferably from pastured hens)

- 1 teaspoon pure vanilla extract

- 1 tablespoon preferred milk (I use almond milk)

- 1/3 cup organic unsweetened applesauce

- 1 1/2 to 2 tablespoons raw honey

- optional: grass-fed butter, Grade-b maple syrup, nut butter, fresh berries and/or any other favorite healthy toppings

DIRECTIONS:

1.  In a medium bowl, mix together the oats, chia seeds, cinnamon, baking powder and salt.

2.  In a separate large bowl, whisk together the eggs, vanilla, milk, applesauce and honey.  Add the oat mixture to the wet ingredients, and stir until combined.  Let batter sit for 2 minutes, to allow it to thicken a bit.

3.  Heat a griddle or pan over medium-high heat.  Add a little butter or coconut oil to the pan, then scoop 1/4 batter for each pancake.  Cook for a few minutes, until underside is slightly browned.  Flip and cook for a few more minutes.

4.  Enjoy warm with favorite toppings!

Makes approximately 6-7 small pancakes (about 2 servings)

Tuscan Basil Chicken

This is a perfect busy-week-night meal.  It's so quick and easy to make, and my husband and daughter devour it every time.

Hope you enjoy it too!

INGREDIENTS:

- 1 tablespoon extra virgin olive or coconut oil

- 1 medium onion, finely diced

- 1 celery stalk, finely diced

- 1 large carrots, finely diced

- 1 pound organic chicken breasts, cut into small strips

- 1 (14 1/2 oz) BPA-free can diced tomatoes with herbs (such as this kind)

- 1 tablespoon fresh basil, chopped

- 1 teaspoon sea salt, more or less to taste

- freshly ground black pepper, to taste

- optional: 1/3 cup cream

- optional: parmesan or raw shredded cheese for topping

- optional: gluten-free pasta or rice to serve it over

DIRECTIONS:

1.  Cook optional pasta or rice according to package instructions.

2.  In a large skillet, add oil and turn to medium heat.  Add the onion, celery and carrot, and saute until they begin to soften.

3.  Add chicken strips, and cook until no longer pink (about 2-3 minutes each side).

4.  Stir in crushed tomatoes, basil and salt & pepper.  Bring to a boil and then reduce heat to medium low, and simmer for about 10 minutes, to let the flavors come together.  Stir in the optional cream at this point if using.

5. Serve over prepared pasta or rice, and sprinkle optional cheese on top, and enjoy!

Approximately 3 servings

(Adapted recipe from here)

http://www.vitacost.com/eden-foods-organic-diced-tomatoes-sweet-basil

Chocolate Peanut Butter Eggs

My weakness is peanut butter.  And dark chocolate...

The good news, these decadent chocolate peanut butter eggs are made without refined sugar, or harmful additives, and so you don't have to feel guilty or crummy after indulging in one (or three).  Made with the finest ingredients, they're the perfect way to treat yourself during the Easter season.

INGREDIENTS:

- 1/2 cup organic, unsweetened peanut butter, (or substitute with any other nut or seed butter)

- 2 1/2 tablespoons coconut flour (or more to achieve consistency)

- 2 tablespoons organic pure maple syrup

- 1 teaspoon pure vanilla extract

- 1/2 cup Enjoy Life chocolate chips (or other high-quality dark chocolate chips)

- 1/2 tablespoon organic virgin coconut oil

DIRECTIONS:

1. Mix together the peanut butter, coconut flour, maple syrup and vanilla.  (The mixture needs to be easy to shape, so add a little more coconut flour if too runny.)

2. Line a dinner plate or 8x8 sized dish with parchment paper, and set aside.

3.  Using a tablespoon, scoop up mixture, and mold with your hands into egg shapes.  Set on prepared plate/dish.  Repeat until all the mixture is gone (about 9 or 10 eggs).  Place in freezer, and freeze for 10-20 minutes.

4.  Meanwhile, melt the chocolate chips and coconut oil in a small saucepan on low heat.  Once melted, pour into a small bowl or mug.

5.  Remove eggs from freezer, and dip into chocolate, using a toothpick.  Let chocolate drip off before placing the eggs back on the plate/dish.  Once all the eggs are done, place in the refrigerator for 10-20 minutes, before devouring.

Enjoy!

Makes approximately 9-10 eggs

(store in refrigerator, in a covered container).

(Adapted recipe from here)

Creamy Sweet Potato Broccoli Soup

This is my daughter's new favorite soup right now.  She gobbles it up without question, while repeatedly telling me how I'm the best cook in the whole world. :)  It's also very easy to make, and oh so good for you!

INGREDIENTS:

- About 3 medium sweet potatoes (3 cups of mashed sweet potatoes; directions below)

- 2 teaspoons extra virgin coconut or avocado oil

- 1 small onion (about 1/2 cup minced)

- 3 cloves garlic, minced

- 1 small head of broccoli (1 1/2 cups minced broccoli)

- 3 cups of organic chicken broth (homemade or this kind)

- 2 tablespoons coconut flour

- 1 full-fat BPA-free canned coconut milk

- 2 teaspoons sea salt (or to taste)

- 1/2 teaspoon ground black pepper

- 1/8 teaspoon nutmeg

- 1/4 teaspoon chili powder

- 1 tsp sage (I like using fresh, but dried rubbed sage can work)

- optional: 5 slices of nitrate-free bacon, cooked and crumbled

- optional: good quality sour cream

- optional: raw shredded cheese

DIRECTIONS:

1.  Peel the sweet potatoes, and carefully cut into thin rounds.  Place in a large stock pot, and cover with water, add a dash of salt and bring to a boil.  Turn down heat to medium-high and cook potatoes until fork tender, about 15 minutes.  Drain potatoes, and place in a large bowl, and mash with a potato masher.  Set aside.

2.  Put 2 teaspoons oil in a large sauce pan and heat over medium heat.  Place the diced onions and garlic into the pan and cook, stirring occasionally for 3 minutes.

3.  Add the minced broccoli to the pan, and cook for 4 minutes, stirring occasionally.

4.  Add the chicken broth to the pan, and boil for 2 minutes.  Put in the coconut flour, and coconut milk, and whisk while boiling for another 2 minutes.

5.  Add the salt, pepper, nutmeg, chili powder and sage.

6.  Now add the 3 cups of mashed sweet potato, and mix well, adding more chicken broth if needed, and taste test for salt level.

7. Serve with optional bacon crumbles, cheese and/or sour cream on top.

Enjoy!

Approximately 4-6 servings

(Adapted recipe from here)

St. Patrick's Day Green Smoothie

Ok, so most of my smoothies are green in color, since it's such a great way to sneak some immune-boosting greens into my diet, but this one I give it the name, well, because tomorrow is St. Patrick's Day!

It's so refreshing, and loaded with all the good things.  So ditch the artificial coloring this St. Patrick's Day, and enjoy this naturally green, high in vitamin K, fiber-rich smoothie!

And..

Top o' the mornin' to ya!

INGREDIENTS:

- 1 ripe banana

- 1 large, organic apple, cored and roughly chopped

- 1 large organic orange, peeled and roughly separated

- 1/2 cup of full-fat BPA-free canned coconut milk (add more to achieve desired consistency)

- 1/4 cup chia seed gel

- juice of half a large lemon

- 3 stalks celery, roughly chopped

- handful of kale leaves

- handful of romaine leaves

- optional: half an avocado

- optional: small handful ice cubes

DIRECTIONS:

1.  Add all ingredients to a high-speed blender, and blend until smooth, adding more coconut milk if needed.

2.  Serve immediately and enjoy!

Approximately 2 servings

(Adapted recipe from here)

Orange Dream Smoothie

Here's a velvety smooth, Vitamin C packed smoothie, that's especially great during the cold and flu season.  It gets it's green color from the spinach, it's creaminess from the coconut milk and avocado, and it's sweetness from the freshly squeezed orange juice.  

It's definitely a winner.

INGREDIENTS:

- 1 cup freshly squeezed orange juice (about 2 large oranges)

- 1 cup full-fat BPA-free canned coconut milk

- 1 frozen banana

- 1 medjool date, pitted

- 1/4 teaspoon pure almond extract

- 1/2 avocado

- juice of half a lemon

- handful of spinach

DIRECTIONS:

1.  Place pitted date in a glass bowl.  Cover with very hot water, and let sit for 10 minutes.  Drain.

2.  Add date and all other ingredients to high-speed blender, and blend until very smooth and creamy, making sure that the date and spinach is fully blended up.

3.  Serve immediately and enjoy!

Approximately 1-2 servings

(Adapted recipe from here)

Cauliflower Chicken Chowder

What I'm about to say, just might make you gasp...

Well, I've never liked bacon.  The taste, the texture, and the smell has always repulsed me.  I know, call me crazy, but it is what it is.  However, during my last pregnancy something wacko happened to me; I now like bacon; the taste, texture and smell... Bizarre but true!  With that being said, I will only purchase organic, nitrate-free bacon, such as Applegate Farm's bacon.

So I now bring you my first ever recipe including one of America's favorite food!  It's essential to the flavor of this chowder.

INGREDIENTS:

- - 4 small organic chicken breasts

- 6-8 slices of nitrate-free bacon

- 2 tablespoons good quality butter or coconut oil

- 2 cloves garlic, minced

- 1 small onion, finely diced

- 2 carrots, peeled and diced

- 2 stalks celery, diced

- 1 head cauliflower, chopped into bite-sized pieces

- 1 bay leaf

- 1/4 cup arrowroot starch

- 4 cups organic chicken broth (I use homemade, or this kind), or more if needed

- 1 cup BPA-free canned coconut milk, or more if needed

- 1 teaspoon unrefined sea salt, more or less to taste

- freshly ground black pepper, to taste

- optional: avocado for top of soup

- optional: parsley for garnish

DIRECTIONS:

1.  Cook chicken like this, then let cool, shred and set aside.

2.  Heat a large skillet over medium hight heat.  Add bacon and cook until brown and crispy (about 6-8 minutes).  Transfer to a paper towel-lined plate and set aside.

3.  Melt butter in a large stockpot over medium heat.  Add the garlic, onion, carrots and celery, and cook, stirring occasionally, until slightly tender (about 3-4 minutes).  Stir in cauliflower and bay leaf.  Cook, stirring occasionally, until slightly tender (about 3-4 minutes).

4.  Whisk in arrowroot starch, and stir for 1 minute.  Gradually whisk in chicken broth and coconut milk, and bring to a boil.  Continue to stir for 1 minute, reduce heat and simmer until cauliflower is fork tender (about 12-15 minutes).  

5.  Season with salt and pepper, and add more broth or coconut milk if you'd like it thinner.

6.  Scoop out and discard the bay leaf.

6.  Stir in shredded chicken, and serve with broken-up pieces of bacon and avocado on top.

7.  Enjoy!

Approximately 6 servings

(Adapted recipe from here)

Marzipan

I love marzipan...

In case you aren't familiar with what marzipan is, it is basically an almond paste primarily made from ground up almonds and sugar.  Since I avoid refined sugar, I knew there'd be a way to make these little balls of glory a little more 'healthified'.  The secret sweetening ingredient; dates.  Dates have a lot of benefits including vitamins A, B, C, E and K, along with minerals like calcium, iron, magnesium, potassium and more.  Dates however, are very high glycemic, so although nutritious, should be eaten in moderation.

All you need are dates, almond flour and some pure almond extract, and you have yourself a pretty close substitute to my favorite little German balls of delicious marzipan.

INGREDIENTS:

- 1 1/4 cup dates (about 9 dates)

- 1 1/4 cups almond flour

- 2 teaspoons pure almond extract

- 1 teaspoon water (more or less to help with consistency)

- optional mix-ins: sprinkling of cinnamon or 1/4 cup (more or less) of enjoy-life chocolate chips

DIRECTIONS:

1.  Place dates in a glass bowl, and cover with warm water.  Let sit for 1 hour to soften dates.

2.  Drain dates and place in a food processor, and add all other ingredients except for the optional mix-ins.  Blend until incorporated and sticky.  You might have to scrape the sides, and blend a handful of times to get it mixed.

3.  Remove blade, or scoop dough into a separate bowl to mix in optional chocolate chips.  

4.  Using a 1 teaspoon, scoop dough out and form into balls.  You can eat them right away, or chill in the fridge.  They are also delicious with a little cinnamon sprinkled on top.  

5.  Store covered in the fridge, and enjoy one when you need a little treat.

Makes approximately 30 teaspoon-sized balls.

(Adapted recipe from here)

Coconut Mango Smoothie

Since moving back to the states, Costco has been my supplier of scrumptious varieties of frozen organic berries.  The other day they had a bag of organic mango chunks and I snatched them up in a jiffy, knowing that they'd make a yummy smoothie.  I also prefer my smoothies extra thick and creamy, so that's what I've created here.  With a generous amount of healthy fats, this green coconut mango smoothie will surely satisfy!

INGREDIENTS:

- 1 1/2 cups frozen organic mango chunks

- 1 frozen banana

- 1 full-fat (BPA-free) canned coconut milk

- 1/2 avocado

- 1/2 teaspoon pure vanilla extract

- dash of pink himalayan sea salt

- handful of organic spinach

- juice of half a lemon

- 2 to 3 ice cubes

- optional: 1/4 cup chia seed gel

- optional: unsweetened shredded coconut for garnish

DIRECTIONS:

1.  Place all ingredients into a high-speed blender and blend until smooth and creamy.  (Mangos can leave little fibers in your smoothie, so I blend extra long for this one to avoid that).  

2.  Enjoy!

Approximately 2 servings

Black Bean Beet Burgers

I give you, the worlds healthiest burger!  They're packed full of nutrient rich foods like walnuts, quinoa, mushrooms, beets and black beans, and are perfectly flavored with my favorite spices; cumin and chili powder. The beets also give these patties such a beautiful color.  

They're also flavorful and hearty, and should definitely take care of your burger fix!

INGREDIENTS:

- 3/4 cup cooked quinoa (I like this kind)

- 1 tablespoon extra virgin coconut oil

- 1 medium red onion, finely diced (about 3/4 cup)

- 1 cup mushrooms (white button, baby bella or shitake), finely diced

- 1 15oz. can black beans, drained and rinsed well

- 1 cup grated raw beets (peel and rinse beets, then grate in a cheese grater).  Careful, beets can stain!

- 1 teaspoon cumin

- 1/4 teaspoon chili powder (add more if you want a spicy burger)

- 1/4 teaspoon paprika

- 1/2 teaspoon sea salt (or to taste), plus more for sprinkling

- Optional: Worcestershire sauce, to taste

- 1/2 cup raw walnuts (preferably soaked and dehydrated)

- extra virgin olive oil, to brush tops with

DIRECTIONS:

1.  Cook quinoa according to package instructions.  Set aside.

2.  Heat a large skillet over medium-low heat and add coconut oil.  Once hot, add the onion and cook for about 5 minutes, or until soft.  Sprinkle with a little salt and pepper.

3.  Turn heat up to medium and add the mushrooms, and cook until slightly browned and fragrant, about 3 minutes.

4.  Remove from heat and add black beans and roughly mash (I use a potato masher).  Transfer mixture into a medium-sized bowl and add the quinoa, beets, cumin, chili powder, paprika and salt.  Add a few shakes of worcestershire if desired.

5.  Place walnuts in a small food processor, and blend into a loose meal.  Alternatively you could finely chop them.  Add walnut meal to mixture.

6.  Place mixture in fridge for a few minutes to chill while you preheat the oven to 375 degrees, and line a baking sheet with parchment paper.

7.  Form mixture into patties.  I use a peanut butter jar lid lined with plastic wrap.  Just pack the mixture tightly into the lid, then remove your perfectly sized, and shaped patties.  Place patties on baking sheet, and brush tops with olive oil.  

8.  Bake for 40-45 minutes, carefully flipping at the half-way mark.

9.  Serve warm patties on top of homemade or store-bought gluten-free hamburger buns, with your favorite toppings (I like tomato, lettuce, avocado, and good quality ketchup and mustard.  Or simply just eat them bun-less!

10.  Enjoy!

Makes approximately 7-8 patties

(Adapted recipe from here)

Apple Scramble

This is by far the most clever thing I've ever made (sadly not my own idea).  I'm also not a huge fan of cooked fruit, but somehow using crisp and tangy Granny Smith apples, with copious amounts of butter and cinnamon, it somehow works for me.  Also, this scramble doesn't even seem much like eggs, but more of a porridge or pudding.  It's not too sweet though, but that's just how I like it.  

It's such a delicious and unique way to spice up your boring breakfast regime!

INGREDIENTS:

- 2 large organic Granny Smith apples, peeled, cored and diced into bite-sized pieces

- 2 heaping tablespoons good quality butter or ghee (I use Kerrygold Irish butter)

- 5 large eggs (preferably from pastured hens)

- 1/4 teaspoon cinnamon (plus more for sprinkling)

- 1 teaspoon pure vanilla extract

- 1/4 teaspoon nutmeg

- sea salt, to taste

DIRECTIONS:

1. Melt butter or ghee in a frying pan over medium heat.  

2. Add the apples, and sprinkle generously with cinnamon until the apples are coated.  Cook until the apples are tender; about 5 minutes.

3. Crack eggs into a small bowl, then add vanilla and 1/4 teaspoon each of cinnamon and nutmeg.  whisk to combine.

4.  Pour egg mixture on top of apples, and cook until eggs are just done.  Don't overcook them.  

5.  Dish up and sprinkle with a little salt and cinnamon on top, and enjoy!

Approximately 2 servings

(Adapted recipe from here)

Coconut Milk Egg Nog

Egg nog is what my husband looks forward to most during the holidays.  I have to agree with him, however, store-bought varieties can be really frustrating to me, with all the ridiculous ingredients added to preserve, thicken, and sweeten it.

A good quality cream (preferably raw if you can find it), is what delivers the rich, creamy texture of egg nog.  Cream is also rich in healthy fats, vitamin K, and many more nutrients too, so don't shy away from it! 

So once you combine delicious cream with egg yolks, grass-fed gelatin, and coconut milk, you have yourself a creamy, nutrient-packed festive drink!

(And if you're wary about consuming raw egg yolks, please don't be!  Raw egg yolks are highly digestible and full of readily-available nutrients.  Just make sure you buy only true organic eggs from pastured hens!)

INGREDIENTS:

- 2 1/4 cups cream (read your ingredients, and make sure it's just cream.  And stay away from homogenized cream)

- 1 full-fat (BPA-free canned) coconut milk

- 6-8 pastured egg yolks (I prefer using 8)

- 1/4 cup Grade-B maple syrup

- 2 teaspoons pure vanilla extract

- 1-2 tablespoons grass-fed gelatin

- pinch of sea salt

- nutmeg to taste (I prefer grating fresh nutmeg)

DIRECTIONS:

1.  Add all ingredients to a high-speed blender and blend on medium speed for at least 1 minute.  Pour into a pitcher or container and chill in the fridge for 1 hour or more (the longer is chills, the more thick it gets).  

2. Pour into glasses, and sprinkle nutmeg on top!

3.  Enjoy!

(This is also delicious poured over some fresh fruit or berries).

Approximately 6 servings

(Adapted recipe from here)