Paleo Pumpkin Muffins

My daughter begs for muffins quite often, and I have no problem making them because I think I crave them just as much, or more than she even does.  These fluffy pumpkin muffins have some of my most favorite spices and flavors in them, plus they're super healthy.  

Why don't you go make them now, and then let me know how much you love them!

INGREDIENTS:

- 1/2 cup coconut flour

- 1 teaspoon ground cinnamon

- 1/2 teaspoon ground nutmeg

- 1/2 teaspoon ground cloves

- 1/2 teaspoon baking soda

- 1/2 teaspoon sea salt

- 1/2 cup canned pumpkin (homemade, carton, or BPA-free canned pumpkin is best)

- 6 eggs (preferably from pastured hens)

- 4 tablespoons organic extra virgin coconut oil, melted (but not hot)

- 1/3 cup organic Grade-B maple syrup

- 1 teaspoon pure vanilla extract

- optional: 1/4 cup chopped crispy walnuts

- optional: 1/4 cup chocolate chips

DIRECTIONS:

1. Preheat oven to 350 degrees.  Line muffin pan with 12 muffin cups.

2. Mix dry ingredients together in a small bowl.  Put pumpkin in a separate medium sized bowl, and add one egg and beat, then add another egg and beat, then repeat until all eggs are blended into the pumpkin.  Stir in the coconut oil, maple syrup and vanilla extract.

3.  Add dry ingredients slowly into wet, and mix until mostly incorporated.  Add in optional walnuts or chocolate, and mix to combine.

4. Scoop 1/4 cup batter into muffin cups, and bake for 18-22 minutes, or until lightly browned on top, and toothpick inserted into the middle comes out clean.

5.  Cool slightly on a wire rack, then serve as is, or add a dab of grass-fed butter.

Enjoy!

Makes 12 muffins

(store in fridge, or freezer)

(Adapted recipe from here)

Applesauce Spice Custard Cake

This healthy grain-free custard cake makes a great breakfast dish, or it could easily be dressed up for dessert with some whipped cream, or vanilla ice cream.

It's creamy, tangy, and perfectly spicy, which makes this cake a very refreshing, and enjoyable dish during any part of your day.

INGREDIENTS:

- 3/4 cup (or 12 tablespoons) of good quality butter (I use this kind)

- 1/3 cup plus 2 tablespoons mild-flavored raw honey

- 6 eggs, preferably from pastured hens

- 3/4 cup sour cream

- 1 tablespoon pure vanilla extract

- 3/4 teaspoon organic almond extract

- 1&1/4 teaspoon ground cinnamon

- 3/4 teaspoon ground ginger

- 1/4 teaspoon ground cloves

- 1/8 teaspoon ground nutmeg

- 1/2 teaspoon sea salt

- 5 tablespoons coconut flour (sifted)

- 2 cups unsweetened applesauce (I use this kind)

DIRECTIONS:

1. Preheat oven to 325 degrees.

2. Melt the butter in a small saucepan over low heat.  Turn off heat, add honey, and stir.

3. In a large bowl, combine eggs, sour cream, vanilla, almond extract, spices, and salt.

4. Add melted butter/honey mixture to wet ingredients and whisk to combine.

5. Add coconut flour and whisk until well-combined.

6. Add the applesauce, and whisk well to combine. (The batter will be quite runny).

7. Use a bit of cold butter to generously grease an 8x8 glass dish.

8. Pour the batter into the dish and bake for 55-65 minutes, or until the edges are lightly browned and the center is no longer wet with just a bit of jiggle.

9. Remove from the oven and cool. (Don't cut into this while it is piping hot).

10.  This can be served at room temperature, or cold (I prefer cold).

Enjoy!

Approximately 6-9 servings

(Adapted recipe from here)

Stabilizing Smoothie

My dad, a chiropractor with a PhD in nutritional sciences, has recommended this healthy-fat-antioxidant smoothie to his patients with great success.

Avoiding a spike in insulin (through overconsumption of fruits and grains) will improve gut health, weight loss, brain fog, joint pain and low energy.

So why not include this healthy, creamy, and blood-sugar-stabilizing smoothie into your diet?

INGREDIENTS:

- 1 1/4 cups frozen organic cherries (or strawberries)

- 1/2 cup organic frozen blueberries

- 1 scoop chocolate protein powder (I like this brand)

- 1 ripe avocado

- 1/4 cup chia seed gel (make it like this)

- 1/2 teaspoon of cinnamon

- 2 cups coconut milk (this kind or this kind)

- 1 tablespoon extra virgin coconut oil

- (Optional: to increase benefits add 1 capsule of NAC (Cysteplus) and/or 2 tablespoons pomegranate elixade or juice)

DIRECTIONS:

1.  Add all ingredients (except coconut oil) in a high-speed blender, and blend until smooth.

2.  Continue blending, and carefully add coconut oil, and blend until extra creamy and smooth.

Serve immediately and enjoy!

Approximately 2 servings

Pumpkin Cheesecake Bars

I love everything pumpkin, and everything cream cheese, and so I really love this healthy dessert.  To combine those two elements, with a gluten-free and iron-rich crust from pumpkin seeds, makes this dessert really somethin'.

INGREDIENTS:

Crust:

- 2 1/2 cups roasted, salted pumpkin seeds (or make your own; directions below)

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

- 1 tablespoon raw honey

- 1/4 cup good quality butter (I use this brand)

Cheesecake filling:

- 1 1/2 cups good quality cream cheese

- 1/2 cup raw honey (I like a mild tasting honey for this)

- 2 eggs (preferably from pastured hens)

- 1 teaspoon pure vanilla extract

Pumpkin pie topping:

- 15 oz can pumpkin (I use this brand)

- 3/4 cup coconut milk (I use this brand)

- 2 large eggs

- 1/2 to 3/4 cup raw honey (depending on how sweet you'd like it)

- 1/2 teaspoon sea salt

- 1 teaspoon ground cinnamon

- 1/2 teaspoon ground ginger

- 1/4 teaspoon ground cloves

DIRECTIONS:

For the pumpkin seeds:

1. Preheat oven to 350 degrees. Line baking sheet with parchment paper.

2.  In a bowl, mix pumpkin seeds with a small amount of melted butter (just enough to lightly coat seeds).  

3. Sprinkle with sea salt, and mix so that seeds are evenly coated.

4. Transfer seeds to baking sheet, and bake for about 15-25 minutes (or until seeds are cooked and lightly browned).  Let cool.

For the crust:

Combine crust ingredients in a food processor and pulse.  Press into the bottom of a 9x13 pan.

For the cream cheese mixture:

Combine ingredients in a medium bowl, spread on top of the crust.

For the pumpkin pie topping:

Combine the ingredients in a medium bowl and spread on top of the cheesecake filling, being careful not to mix the layers.

Bake at 375 degrees for 45 to 55 minutes.  Chill a couple of hours before serving, and eat as is, or top with whipping cream (Yum!)

(Adapted recipe from here)

Hamburger Buns

With barbecue season right around the corner, this gluten-free bun can allow nearly anyone to enjoy a good burger (even you paleo diet peeps).  It doesn't exactly taste like your ordinary bun, but it's extremely tasty, and is a big hit with my family.  

INGREDIENTS:

- 1 3/4 cups almond flour

- 2 tablespoons coconut flour

- 1/4 teaspoon sea salt

- 1/2 teaspoon baking soda

- 1/4 cup extra virgin coconut oil

- 6 eggs

- 1/2 teaspoon raw honey

- 1/2 teaspoon sesame seeds (optional)

DIRECTIONS:

1. Preheat oven to 400 degrees, and line a baking sheet with parchment paper.

2. In a small bowl, combine coconut oil and honey, and stir until combined.

3. Mix the dry ingredients in a medium sized bowl, and then add the coconut oil and honey mixture.

4. In a separate bowl blend the eggs with a hand mixer for 5-7 minutes until the eggs are fluffy and have doubled in size.

5. Fold in half of the egg mixture into the dry ingredients.  Once that's blended together, add in the rest of the egg mixture, and stir until combined.

6. Using 1/4 cup, add rounds of batter onto baking sheet.  Sprinkle the buns with sesame seeds if desired.

7. Bake for 12-15 minutes or until golden brown and a toothpick inserted into the center of the buns comes out clean.

8. Serve with your favorite hamburger toppings, and enjoy!

Makes approximately 8 buns (you can cut one in half to make a skinny bun, or use two separate ones)

(Adapted recipe from here)

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)