Cinnamon Flatbread

I'm going to be honest here...the first time I ate this flatbread, I didn't love it.  The same goes for my daughter.  But then we found ourselves going back for seconds, and then thirds, and so on.  I then had to bake another batch just a couple days later, because I found myself craving this simple bread.  It's now something I make regularly, because we really enjoy it.  It's spongy, not very sweet, very satisfying, stabilizing, high in protein, and also very portable.

This is the perfect breakfast when you're in a hurry and need to grab and go.  Or it's a great mid-morning snack, or pre-workout treat.  They can be served plain, both warm or chilled, or they can be dolled up with some butter and syrup.

Why don't you go make them, and let me know if you enjoy them too!

INGREDIENTS:

- 8 eggs, separated

- 1/4 cup Grade-B maple syrup

- 1 1/2 tablespoons ground cinnamon

- 1/3 cup full-fat coconut milk (BPA-free is best)

- 1/3 cup arrowroot starch/flour

- 1/3 cup coconut flour, sifted

DIRECTIONS:

1. Preheat oven to 350 degrees.  Line a 9x13 baking dish with parchment or wax paper.  Lightly grease all sides of the pan with coconut oil.

2. Using a hand mixer, beat the egg whites until stiff peaks form. Set aside.

3. In a small bowl, combine egg yolks, maple syrup, cinnamon, coconut milk, and arrowroot starch.

4. Gently pour the yolk mixture into the egg whites.  Add about half of the sifted coconut flour.  Gently fold the mixtures together.  As they start to combine, add the rest of the coconut flour.  Fold until fully combined.

5. Pour batter into prepared baking dish and spread out evenly.  Dust the top with cinnamon, generously.  Bake for 18 minutes, until golden brown and spongy to the touch.

6.  Very shortly after removing from the oven, run knife around edges of flatbread.  Turn the whole pan over, and bread should fall out.  Slice into squares or strips, and enjoy warm or refrigerate for later.

Enjoy!

(Adapted recipe from here)

Paleo Meatloaf

I wouldn't say I'm a meatloaf lover, but after making this bad boy I think I can say that I officially am.

This is not your typical dry, flavorless, ketchup-required kind of meatloaf.  This meatloaf is full of flavor, very nutritious, perfectly textured, and of course delicious.  My whole family really enjoys this one, so hope you will too!  (Even you sister; I'm pretty sure this is a meatloaf you'll actually like).

INGREDIENTS:

- 2 cups almond flour (I use this kind)

- 1/3 cup full-fat coconut milk (BPA-free is best)

- 1 tablespoon extra virgin coconut oil, plus more for greasing

- 1 small onion, finely chopped

- 2 medium-sized carrots, finely chopped

- 1 medium-sized zucchini, finely chopped

-  2 cloves garlic, minced

- 1 lb grass fed ground beef

- 1 egg, preferably from pastured hens

- 4 tablespoons Italian Seasoning

- 1 teaspoon sea salt

- 1 teaspoon black pepper

DIRECTIONS:

1. Preheat oven to 350 degrees, and grease a loaf pan with coconut oil.

2. Combine almond flour and coconut milk in a large bowl and mix well.  Set aside.

3. Heat a saucepan over medium heat and add coconut oil.  Saute the onions, carrots, and zucchini, stirring often, until slightly softened, (about 10 minutes).  With about 1 minute left of sauteing, add in the garlic.  Remove from heat, and let cool slightly.

4. Pour the sauteed vegetables into the almond flour/coconut milk mixture, and combine.

5. Add in the ground beef, egg, Italian Seasoning, and salt & pepper, and mix to combine (I use my clean hands for this).

6.  Place your mixture evenly into greased loaf pan, and bake for 50 minutes.

Enjoy warm, with sunny-side-up fried egg on top.  Yum!

Approximately 4-6 servings

(Adapted recipe from here)

Hummus

I love love love hummus; always have, and always will.  Growing up my mom would make the absolute tastiest hummus, and so now whenever I visit home, I like to send hints to her in hopes that she'll whip some up. ;)

It's so important to properly soak your garbanzo beans before making this simple dip.  It'll remove unwanted phytic acid, aid in better digestion, and increase mineral absorption.  This is a crucial step before consuming all beans, grains, nuts, and seeds.  It's not a hard step, it just needs to be thought of a day or two in advance.

Read more on soaking here.

This dip is one of the best ways that I've found to get my daughter to eat some raw veggies.  She absolutely loves it!

INGREDIENTS:

- 1 cup of dried garbanzo beans/chick peas

- 2 tablespoons acidic medium: vinegar, lemon juice, whey, or baking soda (for soaking water)

- 1/2 teaspoon baking soda 

- 3 to 4 tablespoons of freshly squeezed lemon juice, or to taste

- 2 cloves of garlic

- 3 tablespoons extra virgin olive, plus more if desired

- 3 tablespoons tahini

- 1 teaspoon unrefined sea salt, or to taste

- 1/2 teaspoon paprika (just to sprinkle of top for looks)

DIRECTIONS:

1. check garbanzo beans for any stones.  Put in a glass bowl (must be glass), and cover with very warm (not boiling), filtered water.  Add 2 tablespoons of desired acidic medium to the water.  Soak for 12-24 hours (the longer the better), adding more warm water if water level gets too low during soaking.

2. Drain beans, and rinse with filtered water.  Place beans in a saucepan and cover with filtered water, bring to boil, and then boil for 10 minutes, scooping off the foam that rises to the top.

3. Then reduce to medium low, add 1/2 teaspoon of baking soda, and cook until soft (approximately 30 minutes).

4. Drain beans, but reserve cooking liquid.

5. Place everything in a food processor or high-speed blender, and blend until desired consistency adding as much of the reserved liquid as needed (about 1/4 cup).

6.  Spoon hummus into a serving dish, drizzle top with olive oil and a sprinkle of paprika.

Serve warm, or chilled and enjoy!

(Store covered in the fridge for a few days, or in the freezer for extended life).

Chocolate Chip Cookies

Look no further for a chocolate chip cookie recipe, because I've got you covered!  These ooey-gooey, grain-free and delicious cookies are made with just a few simple and healthy ingredients.  This is definitely a treat you can feel good about, so good luck using any kind of self control on these babies.   I know I couldn't.

(And feel free to treat yourself to a spoonful or two of the batter as well!)

INGREDIENTS:

- 1 3/4 cup almond flour (I use this kind)

- 1/4 cup raw honey

- 1 teaspoon pure vanilla extract

- 1/4 cup good quality butter (melted), or extra virgin coconut oil (melted)

- 1/4 teaspoon baking soda

- 1/4 teaspoon unrefined sea salt

- 1/4 to 1/2 cup mini chocolate chips (I use this kind)

DIRECTIONS:

1. Preheat oven to 350 degrees.

2. Line cookie sheet with parchment paper.

3. Mix all ingredients (except the chocolate chips) together in a medium bowl.

4. Gently stir in chocolate chips.

5. Using a cookie scoop, scoop out dough and place on cookie sheet.  Keep 3 inches of space between each cookie.  

Optional: For a flatter cookie, press down slightly.

6. Bake for 6-10 minutes.  The cookies should just be slightly browned.  Do not over bake!

7. Cool for 10 minutes on the cookie sheet (or else they will be too soft to pick up).  These cookies will  be nice and soft once cooled.

Enjoy!!

Makes approximately 1 dozen cookies.

(Store leftovers in a sealed container for 1 week, or in the fridge for a couple of weeks).

(Recipe adapted from here)

Vegetable Lentil Curry

I absolutely love curries and crave them quite regularly, but I don't always want to fuss to make them because of the typical long and complex ingredient list.  I came across a variation of this quick-and-easy vegetable curry dish, and knew it was just what I needed.  With a few adaptations, I found the perfect week night dinner for my family.  

It can't get any more simple or tasty than this!  Yum!

INGREDIENTS:

- 1 tablespoon extra virgin coconut oil

- 1 small onion, finely diced

- 2 cloves garlic, minced

- 1 medium sweet potato, peeled and diced

- 1/2 head of cauliflower, chopped into bite size pieces

- 1 to 2 tablespoon curry powder (1 tablespoon is quite mild but great, and two will give it a pretty good kick if you like things spicy)

- 3 cups vegetable broth (I use this kind)

- 1 cup lentils (I use these already soaked and sprouted lentils)

- 1/2 cup full-fat BPA-free coconut milk

- 1 1/4 teaspoons sea salt

- freshly ground black pepper, to taste

- optional: rice to to serve curry over

DIRECTIONS:

1. Heat coconut oil in a large skillet over medium heat, then add onions and garlic, and cook for 2 minutes.

2. Add sweet potatoes and cauliflower, then sprinkle in the curry powder, stirring to coat the vegetables.  Continue to cook until the onions are softened.

3. Add the lentils and vegetable broth.  Bring to a boil, then reduce heat to a simmer.  Cover and simmer for 15 minutes, or until the vegetables are soft.

4. Stir in the coconut milk and heat through.  Add salt and pepper, and serve as is (more like a soup), or serve over rice. 

Approximately 3-4 servings

ENJOY!

(Adapted recipe from here)

Healthy Lunch Ideas For Toddlers

It's always difficult trying to prepare healthy lunches for our little ones; will it take much time to prepare, is it balanced, will my child even eat it?  So I've compiled nine quick and healthy lunch ideas to help out with that lunch time rut.  I always strive to make each lunch as colorful and fun to look at as possible.  I also try to include a vegetable, fruit, and protein in each lunch (and organic whenever possible).  

These are 100 percent toddler approved, and so I hope you'll find success with your toddler as well.  My daughter actually puts her hands to her mouth and gasps with excitement each day when her lunch is placed on the table, and it melts me every time.

Sample Lunch #1:

- hummus (this recipe)

- red pepper

- cucumbers

- blueberries

- raw cheddar cheese

- filtered water

Sample Lunch #2:

- nectarines

- raw cheddar cheese

- healing bone broth

- Pasta with green pea pesto 

- filtered water

Sample Lunch #3:

- green grapes

- raw cheddar cheese

- red peppers drizzled with extra virgin olive oil, balsamic vinegar, and a dash of sea salt

- sunbutter and honey sandwich (using this grain-free sandwich bread)

- filtered water

Sample Lunch #4:

- blueberries

- Beanitos black bean chips

- cucumbers drizzled with extra virgin olive oil, balsamic vinegar and sea salt

- baked eggs in avocado

- filtered water

Sample Lunch #5:

- steamed sweet potatoes with Irish butter and sea salt

- grapes

- turkey wrap (cucumber, raw cheese, and mustard wrapped in a slice of nitrate-free turkey)

- filtered water

Sample Lunch #6:

- strawberries

- soft boiled egg (boiled for no longer than 3 minutes), sprinkled with sea salt

- cucumber, raw cheese and mayonnaise sandwich (using this grain-free sandwich bread)

- filtered water

Sample Lunch #7:

- strawberries

- raw cheddar cheese

- cucumbers and red peppers drizzled with extra virgin olive oil and balsamic vinegar and sea salt

- coconut crusted chicken strips (made in advance and frozen; just thaw and reheat in oven), dipped in good quality ketchup.

- filtered water

Sample Lunch #8:

- Pears and raw cheese

- red peppers

- non-GMO tortilla chips

- healing bone broth

- soft scrambled eggs, topped with Irish butter and sea salt

- filtered water

Sample Lunch #9:

- Hummus

- carrot sticks

- kiwis

- blueberries

- soft boiled egg (boiled for no longer than 3 minutes), sprinkled with sea salt)

- Bubbies pickle

Toddlers Enjoy! 

Cacao Brownies

Ok, brace yourself for this one....

Here we have incredible, gooey brownies that are actually good for you.  Nobody will believe you that they're gluten-free, and only sweetened with honey.

I made these scrumptious brownies for Father's Day, and my husband thought I must've broken my 'health' rules to make these taste so legit.  Nope, that's why these are so amazing! (Well, I did of course bend a few rules and add some ice cream and chocolate sauce on top.  Totally worth it though).

Are you salivating yet?

INGREDIENTS:

- 1 cup of creamy roasted almond butter

- 1 egg (preferably from pastured hens)

- 1/2 cup raw honey

- 1/2 tablespoon pure vanilla extract

- 1/4 cup cacao powder

- 1/4 teaspoon unrefined sea salt

- 1/2 teaspoon baking soda

- 1/2 cup good quality semi-sweet chocolate chips.  (I like using these).

DIRECTIONS:

1. Preheat oven to 325 degrees, and grease an 8x8 square dish with coconut oil.

2. In a medium bowl, blend almond butter until smooth (using a hand mixer, or just a whisk or spoon).

3. Blend in egg, followed by honey and vanilla.

4. Now mix in the cacao powder, salt and baking soda, then fold in the optional chocolate chips.

5. Pour batter into prepared dish, and bake for approximately 20 minutes, or until middle is set, but tooth pick does not come out completely clean (it'll still taste good over-baked, but you won't have the 'gooey' element).

5. Serve warm as is, or top with a good quality ice cream, and/or chocolate sauce.

Enjoy!!

Makes about 12 brownies

(Adapted recipe from here)

Coconut Water Power Smoothie, and the Benefits of Coconut Water

Why drink coconut water?  Well other than being super hydrating, and having more potassium than four bananas, let me tell you a few more reasons why you should consider drinking, what the Hawaiian's call, "dew from the heavens."

1. Hydration & Minerals It is loaded with electrolytes, calcium, potassium, and magnesium.  It is also considered an isotonic solution that athletes are encouraged to drink, as it easily replaces the fluids and minerals that are lost due to physical activity.  Way better than those sport's drinks out there.

2. Blood Coconut water is almost identical to blood plasma and this makes it easy to use for blood transfusion.  In cases of emergency, coconut water has been used as an intravenous hydration fluid instead of the standard IV fluid.

3. B Vitamins This natural beverage provided by Mother Nature contains all the B vitamins needed by the body, apart from B6 and B12

4. Skin & Muscle Tone Drinking coconut water can improve the complexion of your skin, and promote good muscle tone.  It can also be used directly on the face for skin hydration.

5. Diabetes, Digestion & Elimination Coconut is highly effective for controlling your blood sugar as it slows down the absorption of sugars.  When added to foods or eaten with a meal, it significantly lowers the glycemic index of the food, which is of course very beneficial for diabetics.  Coconut also acts as food for your gut bacteria, thus helps prevent and relieve symptoms associated with Crohn's disease, irritable bowel syndrome, colitis, and other digestive disorders.  Also, because the average coconut contains approximately three grams of fiber, drinking coconut water on a regular basis can help to prevent constipation.

6. Weight Loss Coconut water can help with weight loss, in that it promotes good circulation and speeds up your metabolism.  Drink this instead of soda! (If you don't enjoy the plain coconut water, get one with pineapple or another fruit added to it).

7. Kidney Stones People who have kidney problems and are plagued by kidney stones should drink coconut water.  It helps break up kidney stones, which makes them easier to pass.

8. Anti-Aging Coconuts contain cytokinin which is a potent anti-oxidant that stops the destructive action of free radicals that damage proteins, fats and DNA.  Antioxidants are beneficial for slowing down the aging process by regulating cell division and encouraging significantly more youthful and functional cells.

So hopefully I've convinced you that coconut water, and coconut in general, is extremely beneficial for your health.  Now, here's a refreshing smoothie recipe that incorporates some of these rewarding coconut benefits.

And, while drinking this, my three-year-old continuously says, "mmm, it's good." :)

INGREDIENTS:

- 1 cup frozen blueberries

- 3/4 cup frozen raspberries or strawberries

- 1 cup coconut water (fresh is best if you can acquire it)

- 1/2 cup unsweetened almond milk, (homemade is best, or I like this kind)

- 1 avocado

- 3 tablespoons coconut flesh (I use Artisana Coconut Butter)

- 1 teaspoon pure vanilla extract or pure ground vanilla powder

- dash of sea salt

- 1 to 2 tablespoons raw honey

- optional: 1/4 cup chia seed gel

DIRECTIONS:

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

Approximately 2 servings.

(Adapted recipe and acquired info from here)

Date-alicious Dip

If you can tolerate dairy, this is a fantastic alternative to a sugar-packed fruit dip.  It's a simple three ingredient fix, that'll definitely please a crowd.  Just serve it with your favorite fruit, or simply enjoy it by the spoonful!

INGREDIENTS:

- 10 whole pitted dates

- 2/3 cup organic plain whole milk yogurt

- 1 tablespoon water

DIRECTIONS:

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

2.  Spoon into serving dish, and chill  for at least 1/2 hour before serving.

Enjoy!

(Adapted recipe from here)

White Bean Chicken Chili

Where I live, the temperatures have been much cooler than I'd like, and so instead of making warm weather foods, I was craving this warming chili.  I was first introduced to this delicious white bean chili by my amazing mother, and I think it is now time to share my adaptation of this tasty family dish.

Please note:  It's extremely important to soak your beans for at least 24-48 hours prior to making this dish.  

Read here why this step is so important.

INGREDIENTS:

- 1 pound dried navy beans

- 6 to 7 cups of chicken stock (I use this brand, or homemade)

- 4 tablespoons good quality butter

- 1 tablespoon minced garlic

-3/4 cup diced onion

- 1 1/2 cups diced green chiles (fresh or canned)

- 1 pound organic boneless, skinless chicken breasts, cut into small cubes

- 1 tablespoon ground cumin

- 1 tablespoon dried oregano

- 1 to 2 teaspoons ground black pepper

- 1/2 to 1 teaspoon sea salt

- pinch of red pepper flakes (optional)

- 1/2 bunch of cilantro leaves, finely chopped

DIRECTIONS:

How to soak your beans:

1. Place beans in a large glass container, or two medium ones. (It must be glass).

2. Fill up bowl(s) with filtered, hot water.  (Research shows that temperatures over 150 degrees destroy the enzyme responsible for breaking down the gas causing sugar, oligosaccharide.  And you must use filtered water soaking). 

3. Now add a good dash of baking soda to the bowl.

4. Now let soak for 24-48 hours.  Change the soak water with new filtered water, 2 to 3 times, and add baking soda each time.  (If you soak them for less, much of the phytic acid and enzyme inhibitors may be neutralized, yet the complex sugar (oligosaccharide) will not.  For many this will create fermentation in the intestines and digestive stress.  Be certain to reserve enough time for soaking when you plan to cook meals with beans).

For the chili:

1. Put the beans in a large pot, add the chicken stock, and bring to a boil.

2. In a saucepan, heat the butter over medium heat.  Add the garlic, onion and chiles, and saute for 5 minutes.

3. Add the onion mixture to pot with the beans.  Add the chicken, cumin, oregano, pepper, cilantro, and optional red pepper flakes.

4. Lower the heat to medium and cook, stirring occasionally, for approximately 2 hours.

Enjoy!

Approximately 6-8 servings

*This chili tastes even better the second day!

(Adapted recipe from here)

Banana Coconut Cookies

These slightly sweet, high protein cookies are a fantastic snack for all ages.  They're crisp on the outside but soft and chewy on the inside, and of course very yummy.  I like to make up a batch of these and store them in the freezer, so that I'm always prepared 

for when my daughter (or I) need a quick and healthy treat.

INGREDIENTS:

Wet Ingredients:

- 1/3 cup mashed ripe banana (about 1 banana)

- 1/3 cup melted extra virgin coconut oil

- 2 tablespoons Grade B maple syrup

- 1 teaspoon pure vanilla extract

- 1/2 teaspoon organic almond flavoring

Dry Ingredients:

- 2 cups blanched almond flour (I use this kind)

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

- 1/2 teaspoon baking soda

- 1/4 teaspoon sea salt

- Optional: 1/4 cup mini enjoy life chocolate chips

DIRECTIONS:

1. Preheat oven to 350 degrees, and line a cookie sheet with parchment paper.

2. In a medium-sized bowl, whisk together the wet ingredients.  Add the dry ingredients together in a separate medium-sized bowl, and mix.

3. Pour the dry ingredients into the wet and mix to combine.  Fold in optional chocolate chips.

4. Using a cookie scoop, scoop up dough and place onto cookie sheet.  

5. Flatten each cookie ball with the palm of your hand if desired, then bake for about 15 minutes, or until lightly browned.  Place on a wire rack to cool.  (Cookies will be soft straight out of the oven but will firm up once completely cooled).

Makes approximately 20 cookies

*These are best stored in the freezer, but they can be stored in the fridge for a couple of days.

(Adapted recipe from here)

Banana Pancakes

I feel like I'm eating dessert when eating these, because they are seriously that good.  They are light, fluffy, and sweet, but with no added sweetener other than the bananas.  Awesome right?

Now go make some banana pancakes, and pretend like it's the weekend now.

INGREDIENTS:

- 1 1/4 cup blanched almond flour ( I use this kind)

- 1/4 cup coconut flour (I use this kind)

- 1/2 teaspoon baking soda

- 1/4 teaspoon sea salt

- 1 cup full fat coconut milk (I use this BPA free canned coconut milk)

- 1 ripe banana, mashed (about 1/2 cup)

- 3 large eggs (preferably from pastured hens)

- 1 teaspoon pure vanilla extract

- coconut oil, butter, or ghee for frying the pancakes in

- Optional toppings: Grade B maple syrup, chopped fruit, etc.

DIRECTIONS:

1. Sift together the dry ingredients in a small bowl.

2. In a medium bowl, whisk together the coconut milk, mashed bananas, eggs and vanilla.

3. Add the dry ingredients into the wet ingredients and mix until well-combined.

4. Preheat a pan or griddle on medium heat and coat with a layer of coconut oil, butter, or ghee.

5. Pour 1/4 cup (or smaller) drops of batter onto the pan, and spread them out slightly.  (You don't want to make these too big, or else you'll have trouble flipping them).

6. Cook until bubbles begin to form (about 3 minutes), then flip, and cook for an additional 2-3 minutes.

7. Add more coconut oil, butter, or ghee each time you make new pancakes.

Enjoy!

Approximately 3-4 servings

(Adapted recipe from here)

Oven Roasted Vegetables

I consider this dish my "feeling-too-lazy-to-make-dinner" kind of dish.  It's a matter of opening the fridge, assessing what veg I have, then roasting it up for a quick (but delicious) meal.

My husband especially loves it when I roast vegetables, and so I guess I should consider having more lazy days...

INGREDIENTS:

* I use a combination of just about any vegetable such as:

- approximately 1 head of broccoli, cut into florets

- approximately 5 carrots, peeled and sliced into rounds

- approximately 4 yukon gold or red potatoes, cubed

- approximately 3 parsnips, peeled and cut into rounds

- extra virgin olive oil, to taste

- balsamic vinegar, to taste

- sea salt, to taste

- freshly ground black pepper, to taste

- dried thyme, to taste

(All ingredients are approximate, because it's hard to over-do, or mess this one up).

DIRECTIONS:

1. Preheat oven to 405 degrees, then line a baking sheet with parchment paper.

2. Wash, and prepare preferred vegetables, enough to have one full layer on your baking sheet, but not overcrowded.

3. Drizzle vegetables with a good amount of olive oil, followed by a small drizzle of balsamic vinegar.

4.  Sprinkle a good amount of sea salt over top, followed by a sprinkling of freshly ground black pepper, and thyme.

5.  Give is a little toss with your (clean) hands, and then place in the oven.

6.  Roast for 15 minutes, stir the vegetables, then roast for another 15 minutes, or until fork inserted into the veg is just tender.

7.  Remove from oven, sprinkle with a bit more sea salt and pepper, and serve.

Enjoy!

Approximately 2-5 servings (depending on if it's a main or side dish)