Sweet Potato Casserole

With Thanksgiving around the corner, I thought it was time to share this yummy sweet potato casserole with you.  Now don't get me wrong, the traditional marshmallow-topped sweet potatoes are pretty tasty, but why not get the same sweet tasting dish, just in a much healthier way!

Sweetened only with pure Grade-B maple syrup and freshly squeezed orange juice, and topped with crunchy pecans, you might just fool your kids into thinking they're eating pie (which in my case, this did in fact happen. Score!)

So why not avoid a sugar crash later, and pair this healthy side dish with your Thanksgiving feast this year!

INGREDIENTS:

For the filling:

- 4 large sweet potatoes

- 1/2 cup canned full-fat coconut milk (BPA-free is best)

- 1 tablespoon extra virgin coconut oil

- 2 tablespoons (or to taste) Grade-B maple syrup

- 1 teaspoon cinnamon

- 1/2 teaspoon nutmeg

- freshly squeezed juice of half an orange

Pecan Topping:

- 1 cup chopped pecans (definitely best if soaked and dehydrated before hand)

- 1 teaspoon cinnamon

- 1 tablespoon Grade-B maple syrup

- 1 teaspoon melted extra virgin coconut oil

DIRECTIONS:

1. Peel and cube sweet potatoes, and add to a large pot.  Add just enough water to cover.  Sprinkle with sea salt, and bring to a boil.  Once boiling, turn down to a simmer, cover, and cook until sweet potatoes are fork tender; about 10 minutes.

2. Preheat oven to 350 degrees.

3. Drain potatoes, and place in large bowl.  Add all other filling ingredients, and blend to desired consistency with a hand mixer.  Add more coconut milk, syrup, or spices if needed.

4. Chop up the pecans, and place in a small bowl with all other topping ingredients.  Mix until pecans are well coated.

5. Place sweet potato mixture into an 8x8 casserole dish, or other baking dish comparable in size, and sprinkle with pecan mixture.

5. Bake for about 15 minutes, or until topping is nicely browned.  Serve warm.

Enjoy!

Approximately 4-8 servings

(Adapted recipe from here)

Roasted Brussels Sprouts

Brussels sprouts don't seem to be a favorite veggie pick for many, and I've come to the conclusion that it's all in the preparation.  If cooked poorly, Brussels sprouts can be mushy and bitter, but if you make it the way I'm about to show you, it might be a game changer.

The trick is to roast at a high temperature to make the outside nice and crunchy (my toddler says, "mmm, they're like a chip"), and the inside perfectly tender, with lots of good quality salt.  If executed properly, I think Brussels sprouts will be making your menu much more often.

(Plus, Brussels sprouts are rich in many valuable nutrients.  Look it up and be amazed.)  

INGREDIENTS:

- 1 1/2 pounds Brussels sprouts 

- 3 tablespoons (or to taste) extra virgin olive oil

- 3/4 teaspoon (or to taste) unrefined sea salt (I use this kind)

- 1/2 teaspoon (or to taste) freshly ground black pepper

DIRECTIONS:

1. Preheat oven to 400 degrees.

2. Cut off the brown ends of the Brussels sprouts and pull off any yellow outer leaves.  Mix them in a bowl with the olive oil, salt and pepper.  Pour them on a baking sheet lined with parchment paper, or just a glass casserole dish.

3. Roast for approximately 25-30 minutes, or until dark and crisp on the outside and fork-tender on the inside (being cautious not to overcook, making them mushy).  Shake the pan a few times during cooking process to help brown the sprouts evenly.  

4.  Remove from oven and sprinkle with more salt (I think they're best extra salty), and serve immediately. (Optional: drizzle with balsamic vinegar, or sprinkle with parmesan cheese once removed from the oven).

Enjoy!

Approximately 4-6 servings

(Adapted recipe from here)

Pumpkin Pie Clafoutis

I get extra excited when Autumn rolls around mostly for one reason, pumpkins!  I love all things pumpkin, (except traditional pies, because I'm not a fan of the crust).  This healthy, crustless pumpkin pie clafoutis is my favorite fall treat!  You can even eat this for breakfast, as a tasty snack, or dolled up with some honey-sweetened whipped cream for a festive dessert.

I love this, my toddler loves this, my husband loves it, and you're gonna love it too!

INGREDIENTS:

- 1/2 cup grass-fed butter (I like this kind; or you could try coconut oil or ghee for a dairy-free option)

- 1 & 3/4 cups pumpkin puree, (homemade is best, or I like this kind)

- 1/2 cup raw honey, or more to taste

- 4 eggs, preferably from pastured chickens

- 1/2 cup plain whole-milk yogurt, milk kefir (or use full-fat coconut milk for a dairy-free option)

- 1/3 cup blanched almond flour

- 2 teaspoons pure vanilla extract

- 1 teaspoon cinnamon

- 1/2 teaspoon ground ginger

- 1/8 teaspoon ground cloves

- pinch of nutmeg

- 1/4 teaspoon unrefined sea salt

DIRECTIONS:

1. Preheat oven to 325 degrees, and butter an 8x8 baking dish.

2. Melt the butter in a small pot over low heat.  Turn off heat and allow to cool slightly before combining it with the other ingredients.

3. Blend together all ingredients in a blender, (taste testing, and adding more honey if it's not sweet enough for you).

4. Pour mixture into prepared dish, and bake for 35-45 minutes, or until center is set.

5. Remove from oven and allow to cool.  Transfer to fridge.  (It's definitely best served cold, but it's still delicious warm).

*Please note:  If you substitute all coconut products for the dairy, you might want to add a bit more spices, as the coconut flavor may mute them.

Enjoy!

Approximately 6-9 servings

(Adapted recipe from here)

Smothered Mushrooms and Greens

I love mushrooms, and I love greens.  Kale however is the only green that's a little bit hard for me to eat, so I have to find creative ways to prepare it.  This dish definitely fits the bill.  Packed full of nutrients, this can be a great side dish, or simply a quick and healthy lunch.

If you're not so keen on kale, try swapping it out for swiss chard.  The texture and flavor of swiss chard is much more subtle than kale, and even my toddler enjoys it!

And did you know that mushrooms contain some of the most powerful natural medicines on the planet?  So pair some insanely healthy mushrooms with some vitamin-packed super greens and your body will certainly be thanking you!

INGREDIENTS:

- 2 tablespoons extra virgin olive oil

- 2 tablespoons good quality butter (I use this kind)

- (optional) 4 cloves garlic, chopped

- 1 1/2 cups chopped mushrooms (button, crimini, or portobello mushrooms)

- 1 bunch of kale or swiss chard, trimmed, stems removed, and chopped

- balsamic vinegar, to taste ( I use about 3 drizzles) ;)

- sea salt, and freshly ground pepper, to taste

- dash of nutmeg (make that a dash dash dash)

DIRECTIONS:

1. Heat a medium skillet with olive oil and butter over medium heat.  When fat is hot, add garlic and mushrooms, and place a lid which is too small for the skillet down into the pan, pressing and smothering the mushrooms.  Cook 7 to 8 minutes, stirring once.

2. Add chopped kale into the pan, turning it with tongs to combine with the mushrooms.  

Smother the greens with the lid for 1 to 2 minutes.

3. Add balsamic vinegar, sea salt, pepper and nutmeg, and stir to combine.

4.  Remove from heat, and serve, adding more salt if needed.

Enjoy!

Approximately 2-4 servings (depending on if it's a main or side dish of course)

(Adapted recipe from here)

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)