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)

Blueberry Smoothie

This extremely delicious smoothie is possibly more on the lines of a milk-shake, but since it doesn't include ice-cream or sugar, I'll go ahead and keep it in the smoothie category.  With it's tasty flavor, and pretty purple color, I can guarantee you won't be disappointed with this one (unless you can't consume dairy...sorry).

INGREDIENTS: 

- 2 frozen bananas

- 1 cup of frozen blueberries

- 1 cup plain whole milk yogurt, (or 1/2 cup plain whole milk kefir)

- 2 cups of raw milk (using more or less depending on desired thickness)

- 1 to 2 tablespoons of raw honey

- Optional: 1/4 cup chia seed gel

DIRECTIONS:

Add all ingredients to a high-speed blender, and blend until smooth and creamy.  Serve immediately.  Enjoy!

Makes 2-3 servings

Cauliflower Soup

My mom first made this soup for me a couple of years ago, and I love it now just as much as I loved it then.  You'd never guess that it's a simple 5-ingredient soup that can be prepared in under 20 minutes.  Full of nutrients, this creamy soup will please even the pickiest of eaters.  Last night as my husband was gulping it down, he said the following, "this soup really is amazing!"  

I love that man.

INGREDIENTS:

- 1 medium head of cauliflower

- 2 cups of water

- 2 tablespoons extra virgin coconut oil

- sea salt and freshly ground black pepper to taste (about 1 1/2 teaspoons of salt)

-optional: handful of spinach

DIRECTIONS:

1.  Wash, dry and cut up cauliflower, and place in a medium pot.  Add water, and a dash of salt.  Bring to a boil, then reduce heat, cover and steam until cauliflower is fork tender.  

2.  Carefully pour water and cauliflower into a high-speed blender and blend until smooth.  

3.  Add coconut oil, salt and pepper, and blend again.  Soup should be velvety smooth.  

4.  Serve as is, or stir in handful of spinach.  Enjoy!

Approximately 3 servings

Brown Rice Balls

If you start to get bored with an ordinary blob of rice on your dinner plate, why don't you make these cute little balls of rice, and tuck a special something inside.  These are great to pack on the go for a child or grown-up's lunch, or they can be a fun and tasty accompaniment to just about any dinner.

INGREDIENTS:

- 1 cup brown rice, cooked according to package instructions ( I use sprouted brown rice)

- 1/4 cup white and/or black sesame seeds

- sea salt, to taste

- Optional items to tuck in the middle:  avocado (my favorite), chopped slivered almonds, cubed chicken, etc.

- Optional: Coconut aminos for dipping

DIRECTIONS:

Lay out a section of plastic wrap, and sprinkle the center with sea salt and sesame seeds.  Using a cookie scoop, scoop up some cooked rice and place on top of sesame seeds.  Place your optional ingredient into center of rice pile, and gather all ends of plastic wrap to shape into ball.  Repeat and eat!

Makes approximately 12 rice balls

(please note:  If you're making these ahead of time and are using avocados, just toss the avocados in lemon juice before placing them into rice).

(Adapted recipe from here)