Primal Pumpkin Spice Latte

https://mail-attachment.googleusercontent.com/attachment/?ui=2&ik=4c2b51423c&view=att&th=1418f1119557090e&attid=0.1&disp=inline&safe=1&zw&saduie=AG9B_P9uMe5iJGSrPT3fVdssS7Tv&sadet=1381084794498&sads=vTL-irhy334mLETiC2WAEx2ybmw&sadssc=1

A few of my favorite things… Fall, pumpkin flavored anything, coffee and now my new favorite, butter in my coffee.

Yes, you read that correctly.  I put butter in my coffee.  Every morning, and I LOVE it. It all started when a client of mine asked me if I had heard of Bulletproof Coffee.  Since then, I’ve never gone back. 

This recipe makes about 8-10 cups and you can modify your measurements to taste.

What you’ll need:

  • 8-10 cups Coffee
  • 1/2 – 1 tbsp Unsalted Grass-fed Butter
  • 3-5 tbsp Pumpkin puree
  • 1/2 – 1 tsp Pumpkin spice
  • 10-20 drops Toffee or Vanilla flavored Stevita

Place all ingredients in your mixing pitcher and blend with a hand blender until the butter forms a froth on the top. 

Enjoy & Happy Fall!

Erin

 


Apple Crisp

 

https://mail-attachment.googleusercontent.com/attachment/?ui=2&ik=4c2b51423c&view=att&th=13ba4a617a55004b&attid=0.1&disp=inline&safe=1&zw&saduie=AG9B_P9uMe5iJGSrPT3fVdssS7Tv&sadet=1355677076245&sads=2IPlfZoixdcviBuPesfy6G0jWRg&sadssc=1

 

One of my favorite things about the holiday season is the desserts.  It’s the time of year when either my mom or I make our famous Apple Pie.  It’s soooo delicious and packed full of tasty goodness.  But, what’s might be even better are the leftovers that we get to eat for breakfast (if we’re lucky enough to have leftovers)!   Give me a piece of pie and some leftover cinnamon whip cream in my coffee and I am one happy girl.  

So in the spirit of apple pies and holidays, I decided why not just make your own ‘healthier’ version for a morning snack.  ‘Tis the season!  And here is my version of the apple crisp:

The Makings:

  • 3 large Granny Smith Apples
  • 1/2 cup Spelt Flour (no this is not exactly Gluten free, but some people are better with spelt than other flours).
  • 1/4 cup Coconut Flakes
  • 1 tbsp chopped Ginger
  • 1/2 tbsp Lemon Juice
  • 1/4 cup melted Butter
  • 1/2 cup Quick Oats
  • 1/2 tbsp Arrowroot Powder
  • 1 tbsp Cinnamon
  • 1 tbsp Stevia
  • 1/8 cup Butter

The Mix:

Preheat your oven to 350*.  Peel, core and slice your apples.  Place is a baking dish. Melt your butter then add to your flour, oats, cinnamon, stevia, arrowroot, ginger, lemon and coconut mix. Mix until crumbly.  Top your apples with the crumbly mix and then dot the top with the 1/8 cup of butter. Bake for about 50 minutes and serve warm.  Serves about 4.

Serve atop your favorite Greek Yogurt (I like plain with a little Stevia) and enjoy!

Although this dish is not exactly Gluten Free, many of those who are Gluten Intolerant are able to eat Spelt (many are not as well, you can always substitue in Almond Flour).  If you would rather a sweeter taste then you can add in a different kind of apple, or substitute in sugar (honey, maple syrup, coconut agave etc.). 

Enjoy, and Happy Holidays!

Be well~  Erin Resko, L.Ac

 


The Amazing Disappearing Fruit/Nut Ball

Image

This is what was left...

 

I made these 2 nights ago, expecting them to last a little while, seeing as they pack quite the nutritional/satisfying punch.  So, I came home today, looking for something delicious to snack on and to my surprise found only 1 lonely nut ball left in a sea of Aluminum Foil!  How did I miss that… I only just made them and hadn’t even tried them yet.  Apparently they were tasty… and now having tasted them and finished them off, I would have to agree.  And… those of you who know me and my family, would not be surprised to know that Benji (my boyfriend… and Strongman in training) had indeed eaten them all (well almost). 

So, here I am sharing the love.  Indulge in a savory nut and fruit concoction with tons of your most essential fatty acids.  Great for looking good, feeling good & satisfying your hunger and sweet tooth at the same time… I’m not gonna lie, they do taste a bit like cookie dough… YUM!

The only downside here, is that usually I like to make things that are packable and possibly good for backpacking or just putting in your bag for a little snack later in the day and these will definitely melt a bit when un-refrigerated.

The Goods:

  • 2 cups dried fruit
  • 2 cups assorted nuts (I used a mix of almonds and walnuts)
  • 1/4 cup coconut oil
  • 1/4 almond butter
  • 1/4 unsweetened coconut flakes 

The mix:

  • Use a Cuisinart to grind down the dried fruit and put in a medium bowl
  • Grind the nut mix next and add to the fruit mix
  • Melt your coconut oil
  • Add the oil, coconut and almond butter and MIX!
  • Scoop onto parchment paper or aluminum foil and place in the refrigerator for a couple of hours 
  • Makes 5 or 20 depending on how big you want um… mine were about the size of a golf-ball
  • Enjoy!

A Few of My Favorite Things

White Lion Baking Co.

  • If you are into baking but not quite sure how to step into the Paleo baking world, this is a great place for you.  White Lion is one of the first and only companies to start pre-packaging mixes for Paleo baking.  They offer mixes that include, breads, cakes, muffins, cookies and crackers.  Take the guesswork out of it and satisfy your sweet tooth with some easy to make, fresh-baked Paleo home goods!
  • http://www.whitelionbakingco.com

Paleo Snacks

  • Just as it sounds, snacks for on the go Paleo folk like you and me.

Paleo Brands

  • Paleo mixes, treats & jerky all ready to order and pack for your next trip
  • shop.paleobrands.com

Paleo People

  • Another great source for pre-packaged Paleo trail mixes and other treats.  Pretty convenient and you don’t have to spend a whole lot of time prepping and mixing packages up yourself!

Caveman Cookies

Paleo Magazine

PrimalMedEd

  • Found on Facebook; a great commentary from a current Medical student who lives a Paleo lifestyle and is in the midst of the conventional nutrition and diet currently taught in the education systems today.
  • http://www.facebook.com/primalmeded

Balanced Bites

  • Diane is a Holistic Nutritionist who specializes in the Paleo Diet.  She offers lots of information, resources & recipes on her website.  Very informative and she keeps the information coming.  A great site, easy to read and fun!
  • http://www.balancedbites.com

Elana’s Pantry

  • One of my all time favorites… both the website and her book!  I think I have almost made everything in her cookbook and many of my recipes are basically a variation of something I’ve made off of her site or from her cookbook.  She definitely comes highly recommended as a source for Paleo and those living with Celiac’s disease!
  • http://www.elanaspantry.com

Mark’s Daily Apple

  • Another great resource for those living a Paleo/Primal lifestyle.  Great information, recipes and other resources on his site.  He also just put out a new cookbook, which I just got in the mail and it looks great.  Quick and Easy Meals, by Mark Sisson… and it is; quick and easy!  Great ideas for those of you just starting out with a Paleo or Primal diet!
  • http://www.marksdailyapple.com

 


Paleo Banana Goji Muffins

~delicious~

Quite possibly the BEST muffins I have ever made!  I am really starting to fall in love with my new Convection oven.  It’s either the oven or it was just a good day for baking.  Either way, I think in another life I would definitely cash in on my love for baking.

I added Goji berries to these muffins; one because they are super tasty, and two, because they are a widely used Chinese herb.  Otherwise known as wolfberry, lycium fruit or  Gou Qi Zi (Chinese pinyin), these berries are good for Liver health (in Chinese medicine speak).

Without getting into it too much, Gou qi zi helps to improve vision and eye health (the eyes are strongly correlated to your Liver).  In addition they nourish the kidneys (responsible in both Western & Eastern medicine as your source of energy – otherwise known as the adrenals), nourish blood and are very moistening in nature.  To break it down even further, these tasty little berries treat blurred vision (something I definitely need help with after 3 years of graduate school), anemia, dizziness, sore back and painful knees as well as cough.  In addition, they have been useful in managing Diabetes.

Hard to imagine such a sweet, small thing packs such a nutritional and therapeutic punch… but believe it!  There is such thing as something that tastes good and is good for you at the same time!

The goods:

  • 3 cups almond flour
  • 1 1/2 tsp baking soda
  • 1 tsp salt
  • 3 organic, farm fresh large eggs
  • 2 tbsp grapeseed oil
  • 2 ripe bananas
  • 1/2 cup goji berries (re-hydrated)
  • 3 packets stevia

How to:

Preheat your oven to 350˚.

Mix all your dry ingredients (including the stevia) together in a larger bowl.  Beat your eggs and grapeseed oil in a smaller bowl.  Add this mixture to the dry mixture, mix together.  In your smaller bowl smash your bananas then fold into your batter.  Finally fold in your goji berries (pressed free of excess H2O).  Place in oiled muffins tins.

Bake for 20-22 minutes (keep in mind I’m using a convention oven, so your time will be up to 10 minutes longer in a regular oven).

Makes 6 good size muffins, eat just out of the oven with a pad of Organic butter!  Enjoy & let me know what you think!

~Erin


Chocolate-Coconut Protein Bites

A little sweet for you “primal’s” out there…  plus, it’s sugar-free and made out of only almond meal, so dig in.

Ingredients:

  • 2 cups almond meal
  • 1.5 scoops chocolate protein powder (I used Bluebonnet dual action)
  • 3 eggs
  • 1/4 cup grapeseed oil
  • 1/2 tsp baking soda
  • 1/2 tsp sea salt
  • 4 packets stevia
  • 1/3 – 1/2 cup unsweetened large coconut flakes

Directions:

Preheat your oven to 350.  Mix the dry ingredients (almond meal, protein, baking soda, stevia & salt) in a medium bowl.  In a smaller bowl beat the eggs, and add the Grapeseed oil.  Add the egg mixture to the dry ingredients and mix together.  Add most of the coconut flakes (leave just enough to top the ‘bites’ before baking) and mix.  

Cover your pan with parchment paper & spray with coconut oil.  Scoop the ‘bites’ onto the pan.  Then top them with the remaining coconut flakes.  Makes 12-15 ‘bites’.  Bake for 8-10 minutes (I used a Convection oven, so 8 minutes was plenty).   Your coconut topping should be just browned.

Until next time…

erin


Monster Cookies

Monster Cookies

So good, even Grizzly wants some…  (though I know what you’re thinking… dogs will eat anything)… so you’re going to have to just trust me on this one.

Looking for a good pre and post workout carb load?  What better time to get your carbs in than right after a workout and what better time to enjoy some delicious protein rich, gluten-free cookies?  They are kind of like a cookie dough protein bar, but better :)

These cookies can be made sugar free as well, just substitute in the Stevia for the sugar below.  I made these for the first time for a group of power-lifters competing in a local raw lifting event to keep them energized and well fed and they just ate them up (literally).  

Keep in mind, these are gluten-free but not grain free, I felt the nut flour may be a little too heavy in this case.

Ingredients:

  • 1 cup Pamela’s Baking & Pancake Mix
  • 2 scoops Vanilla Protein powder
  • 1/4 cup sugar OR  5 packets Stevia (can change packet # to taste)
  • 2 large eggs
  • 1/2 cup Organic butter
  • 1 tbsp vanilla extract
  • 1/2 cup oats
  • 1/2 cup peanut butter chips

Directions:  

Preheat oven to 350˚.  Combine Pamela’s baking mix and protein in a large bowl.  In a medium bowl, whip eggs and add softened butter, vanilla & sugar.  Pour the liquid contents into the dry ingredients and mix.  Lastly add the oats and the peanut butter chips to the mix.  

Lightly grease baking sheet with coconut spray oil.  Scoop desired size cookie dough onto baking sheet (4-15).  Bake for 12-15 minutes, remove from oven and let cool.  

Eat as a pre-workout (1 hour out) treat to load glycogen stores for a killer workout.  

Until next time…


Cupcakes Galore

mmmmmm.... chocolate....

So, I have to give total props to www.elanaspantry.com for this, but since they turned out soooooo delicious; I thought I’d share.  I have to say I’m glad nobody saw me ‘taste-test’ the first one because it was ugly; and yet so delicious at the same time that I think I  may have blacked out.  So, it was also a good thing that I brought them to a party so that I didn’t devour the entire batch myself.

Ingredients:

Vanilla Cupcake Mix:

  • 2 large eggs
  • 1/4 cup grapeseed oil
  • 1/2 cup agave nectar
  • 1 tablespoon vanilla extract
  • 1 tablespoon freshly squeezed lemon juice
  • 2 1/2 cups almond flour
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon baking soda

Directions:

Preheat your oven to 350 degrees.

Whisk egg yolks with handheld mixer until pale yellow, add grapeseed oil, agave, vanilla and lemon juice; and whisk again.  In another small bowl, whisk the egg-whites until they stiffen with a handheld mixer and add to the previous mixture.

In another bowl combine the almond flour, salt, and baking soda.  Fold in the egg mixture and scoop the batter into your cupcake tins.

Bake for 20-30 minutes and let cool before you add the frosting.  For me it made 9 cupcakes.

Frosting:  

  • 1 cup dark chocolate
  • 1/2 cup grapeseed oil
  • 2 tablespoons agave nectar
  • 1 tablespoon vanilla
  • Pinch of sea salt

Directions:

Over low heat, melt chocolate with the grapeseed oil in a saucepan.  Add the agave, vanilla and sea salt.  Remove from heat and place in freezer until cooled (10-15 minutes).

Remove from freezer, whisk with handheld mixer until thickened and frost the cupcakes (as long as they are cooled) &…..

most importantly… ENJOY and maybe take a little longer to savor the goodness than  I did… keep checking in and one of these days I’ll work on a sugar-free (stevia) version.

till next time, be well ~

Erin


Kelp Noodles & Turkey Sausage

With all this talk of radiation exposure going around, we might as well start stocking up on Seaweeds to protect ourselves.  Seaweeds contain natural Iodine.  If the body has an iodine deficiency it will automatically absorb and collect radioactive iodine in the Thyroid (if the radioactive form is around).  With news that even just a little of Japan’s radiation is hitting the west coast, I’m going to take the safe route and prepare the best I can.  The more natural iodine we can get through our diet, the better, as it will compete with the radioactive element in your bodies & essentially blocks its absorption.

Please be careful with Potassium Iodide (PI), I believe that it is to be used in extreme cases and should not be taken lightly.  Taking (PI) incorrectly could cause irreversible damage to your Thyroid.  Please talk to your health care provider concerning its use.  But, in the meantime, food-grade iodine like Seaweed, may just be your new best cooking buddy.

In addition to these benefits, Kelp noodles are a great pasta alternative for those of you who don’t eat grains or wheat and gluten.  They even twirl and slurp like noodles so if you’ve got kids, they are sure to love them as well.  Also on the list of food therapy for radiation protection are Onions; they contain Glutathione, a powerful antioxidant that helps prevent free radical damage in the body.  All around a good wholesome mix of cooked veggies, & good protein.

Kelp noodles... yum!

Enjoy, I know I just did!

Ingredients:

  • 1/2 package Kelp noodles
  • 1/2 – 1 cup Red Cabbage
  • 1/3 cup diced Sweet Potato
  • 1/4 cup chopped Onion
  • Handful of fresh Spinach
  • 1/2 cup Stewed Tomato’s
  • 1 link Chicken/Turkey Sausage (I used Aidell’s Portabello Mushroom)

Directions:

Saute sausage first until browned then add veggies and use grapeseed or olive oil as needed to cook (spray cans are nice so you don’t overdo it).  Add the kelp noodles and stewed tomato’s toward the end and heat for a couple of minutes on medium heat.  Finish off with a dash of Sea Salt if you like.

Nutritional breakdown (this is one serving, so do the appropriate math if you need to increase amount).

  • Calories:  311
  • Fat: 14 g
  • Carbs: 31 g
  • Protein:  19 g

Till next time… be well, stay safe and eat up!

Erin


Pumpkin Protein Custard Squares

Pumpkin Protein Custard Squares

Ingredients:

  • 1 can Organic Pumpkin
  • 3 eggs
  • 1 scoop Whey Isolate Protein *you could probably get away with using more than this*
  • 1 tbsp Arrowroot powder
  • 1 tsp vanilla
  • 1/2 tsp baking soda
  • 1 tsp cinnamon
  • 1 tsp nutmeg
  • 3 packets Stevia

Directions:

Preheat oven to 375.

In a bowl whip the eggs, add all other ingredients and mix together.

Pour into a greased 9 by 9 pyrex pan and bake for 35 – 45 minutes until edges are browned and the smell of pumpkin is filling your house.

Take out and let cool.  The texture should be somewhat custard like.  Serve warm or keep in the refrigerator and serve cold.  Serves 6.

Nutritional breakdown: Total / Per square

  • Calories:   454 / 75
  • Fat:  23 g / 3.8 g
  • Carb:  31 g / 5 g
  • Protein:  36 g / 6 g

Top with Fage Greek Yogurt and some mixed berries and you’ve got yourself a delicious snack, breakfast or dessert!

Pumpkin a la mode, primal style... YUM!


    Follow

    Get every new post delivered to your Inbox.

    Join 724 other followers

    %d bloggers like this: