Tag Archives: primal diet

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

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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


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


Pork Fried “Rice”

Well, not really… more like Pork Fried Cauliflower, but you would probably never know the difference.

Pork Fried Cauliflower Rice

Ingredients:

  • 2 (3 oz) Pork cutlets
  • 1/2 head of Cauliflower
  • 1 cup Red Cabbage
  • 1 cup Carrots (julienned)
  • 1/2 cup Onion
  • 1/2 Red Pepper
  • 2 large stalks of Celery
  • 2 Large Eggs
  • 1 Tbsp Fish Sauce
  • 1 1/2Tbsp Coconut Liquid Amino’s (or Bragg’s Liquid Amino’s)
  • Grapeseed Oil

Directions:

Place cauliflower in a pot to steam.  (Should steam for about 5-7 minutes).  In a large saucepan or wok add the grapeseed oil.  Cube your Pork cutlets and place in the pan to saute.

While meat is cooking, cut up your veggies and put aside.  When cauliflower is done, add to your food processor & process until the cauliflower resembles rice.

Add cut veggies to wok and mix in with meat.  Add both your Coconut liquid amino’s and Fish sauce & saute for about 3 minutes, then add the cauliflower rice.

In a seperate bowl have eggs lightly scrambled and ready to add.  Move mixture around to the sides of the pan to make room for the eggs & pour into center.  Let them cook a bit (couple of minutes, until the resemble scrambled eggs) before you mix them in with the rest of your veggies.  Mix your fried rice and serve!

Nutritional breakdown:  (approximately)

Serves 4:  *The following is represented by Total / Per Serving Size

  • Calories:  893 / 223.25
  • Fats:  46 g / 11.5 g
  • Carbs:  50 g /12.5 g
  • Protein:  73 g / 18.25 g

Till next time, enjoy!

Erin

 


Apricot Poppy Seed Bread

Ever since I’ve stopped eating grains, I have seriously missed the taste of breads… that is until now!  You’ve got to check out this website and this ladies book, it’s totally worth it;  www.elanaspantry.com

This bread recipe is roughly based on one of the recipes off her website and is delicious!

Ingredients:

  • 3/4 cup coconut flour
  • 1 tsp baking soda
  • 1 tsp sea salt
  • 5 eggs
  • 1 tsp vanilla
  • 1/4-1/2 cup agave (to taste)
  • 1/2 cup grapeseed oil
  • 1/2 cup walnut pieces
  • 1/2 cup dried apricots (chopped)
  • 1 tbsp poppy seeds

Directions:

Preheat oven to 350.  In a small bowl mix coconut flour, baking soda and salt.  In another bowl beat eggs, grapeseed oil with the agave & vanilla.  Pour the dry ingredients in with the wet, then fold in the chopped apricots, poppy seeds & walnut pieces.  The batter will be a little more liquid than doughy, it will cook through just fine.  Pour into greased bread pan and bake for 30-35 minutes.  Let cool for about an hour then serve with butter or your choice of spread!

Enjoy the deliciousness 🙂

Till next time,

Erin



Baking Quiche for Dinner

Or for any other meal… but for me, tonight, it’s going to be Quiche.  Of course sans grains, sans gluten and wheat, made with good ol’ nutritional almond flour and lots of love!

Quiche crust:

  • 2 cups almond flour
  • 1 tsp baking soda
  • 1 tsp fresh rosemary
  • 1 tsp fresh thyme
  • 1 tsp sea salt
  • 1/3 cup grapeseed oil
  • 1 tbsp water

Pre-heat oven to 350.  Mix dry ingredients together in a bowl.  Mix the grapeseed oil and water together then add to the dry mix.  Scoop into pie pan and press into the bottom and sides.  Bake for 12-15 minutes.

Quiche filling:

  • 1 cup chopped kale
  • 1 cup mushrooms
  • 1/2 cup chopped onion
  • 1/2 yellow pepper (or whatever color you prefer)
  • 2 tbsp Olive oil
  • 6 eggs
  • 1/4 cup ricotta cheese

Saute veggies in Olive oil for about 5-6 minutes.  In another bowl beat eggs & add the ricotta cheese.  Add sautéed veggies to the egg mixture & pour into pie pan.  Cook at 350 for 30-35 minutes and let cool before serving.

Enjoy!

Till next time~

Erin

 


Leftover Fritatta

Happy post Thanksgiving…. and if you happen to have any leftovers here’s a great way to use them.

Ingredients:

  • Leftover stuffin’
  • Half a pack of Bacon (diced)
  • 8 eggs
  • 4 slices provolone cheese
  • 3 small tomatoes (enough to cover the frittata)

 

 

Directions:

Preheat oven to 350.  In a skillet reheat stuffin’ and cook bacon, press into bottom of skillet, then turn heat to low.  In the meantime whip eggs together in bowl and pour over the meat mixture.  Let cook for 5 or so minutes then add cheese and tomatoes on top.  Place the skillet in the oven and cook for about 20 minutes until eggs are firm and browned.  Broil for the last few minutes until desired crispness.

Enjoy!


Autumn Edibles

I love Fall, it’s my absolute favorite time of the year; the leaves are changing, the sunlight casts a different glow, and it’s cooling off at night and in the morning, which I love because I get to break out my winter vests and cozy clothes.

I started this blog as a way to share my cooking ideas and hope to get a good collection going.  I started eating a grain-free primal diet this past year and have been loving everything about it; how it makes me feel (no more sugar crashes and eating 10 times a day to ward off the shakes), how it’s gotten me lean and fit (that along with regular exercise), and most of all, I’ve been having a great time being creative in the kitchen and making new foods all without the use of wheat, rice or gluten..

Grain-free Pumpkin Walnut Muffins

Nut Muffins

Nuts, by Martin LaBar @ Flickr

 

1 1/2 cup Walnuts (ground in food processor)

5 Dates

6 Slices Ginger

4 Eggs

3/4 cup Organic Pumpkin

1 tsp Vanilla

1 tsp Baking Soda

1 tsp Baking Powder

1/3 cup Egg Protein

1/2 cup Coconut Flour

1/2 cup Coconut Flakes (I like the big flakes, unsweeted of course)

1/2 – 1 tsp stevia (to your taste)

Preheat oven to 325 degrees.  Place nuts, dates & ginger in food processor and chop to preferred consistency.  Beat eggs, vanilla & pumpkin together.  Mix nut mix and egg mix together, add coconut flakes, flour and other ingredients.  Grease your muffin tins (I actually use a silicone muffin tray) with butter or coconut oil.  Pour mixture into muffin tins & bake for 20-25 minutes.  Makes approx. 10 – 12 muffins.  Enjoy!


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