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)

Coconut Key Lime Tarts

After coming across this recipe, I knew that I must make these little tarts immediately.  I'm crazy about avocados and coconut oil for many reasons, and knew that it'd make these cute and healthy-fat-loaded-tarts extra tasty.  But I must say, if you're not a fan of coconut (shame on you), then these might not be the treat for you.

And hopefully you know by now that fat does not make you fat.  Healthy fats, actually helps you lose weight, in addition to feeding your brain, stabilizing blood sugar, giving you energy, and making you happy.  Avocados and coconut oil are two of the best sources of these good fats, and their list of benefits are so extensive, that I'll let you google those benefits yourself. :)

But why not treat yourself to a dessert that will not only make your mouth happy, but your body as well!

INGREDIENTS:

For the Filling:

- 4 avocados

- 4 tablespoons lime juice

- 1 cup organic extra virgin coconut oil

- 4 tablespoons raw honey

For the Crust:

- 1 cup almond flour

- 1 cup pitted dates

- pinch of sea salt

- pinch of cayenne

DIRECTIONS:

1. Blend all of the filling ingredients in a high-speed blender, or food processor, and set aside.

2. For the crust, process the dates, almond flour, salt, and cayenne in a high-speed blender or food processor until smooth(ish).

3. Grease a muffin tin with coconut oil (all 12).

4. Spoon crust mixture into muffin spots (about 2 tablespoons for each tart), and press firmly and evenly, going up the sides about half way.

5. Now spoon in filling, about 3 tablespoons for each tart, or until all filling is evenly dispersed.

6.  Chill in the freezer for 1-2 hours.  Remove from freezer, and let sit for 5 minutes before devouring.

(These would also be great topped with fresh strawberries, or raspberries)

Makes 12 tarts

Please note:  Coconut oil can have a cleansing effect on the body (which is just one great thing about this oil), and since there is a large amount of coconut oil used for this recipe, it is possible that you'll experience some sort of cleansing action taking place).

(Adapted recipe from here)

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)