Thanksgiving, Paleo-Style

Try tasty Paleo versions of some Thanksgiving favorites.

I love Thanksgiving. It seems that frequently when we get together with family, there are presents involved. Whether it’s birthdays or other holidays during the year, very often my parents or my in-laws are giving the kids a present for some reason or another. Don’t get me wrong, I’m thankful to have such great people in our lives, but Thanksgiving is a time when there are no presents and the focus is reflecting on what we have and how lucky we really are.

I also love the food on Thanksgiving. But, many of my favorites have been traditionally made with canned soup, canned beans, sugar, and bread, which are no longer part of my diet. A little scouring of the internet and some kitchen creativity was needed to find tasty alternatives to some of my favorite recipes.

Paleo Stuffing

Paleo_stuffing

Ingredients:

  • 1 loaf low-carb coconut flour bread (recipe below)
  • ¼ cup fresh parsley
  • 2 Tbsp grass-fed butter or coconut oil
  • ½ red onion, diced
  • 3 celery sticks, diced
  • 1 large apple, peeled and diced
  • 2 tsp dried thyme leaves
  • 1 tsp dried rosemary
  • ½ tsp dried ground sage
  • ¼ tsp black pepper
  • ¼ tsp Himalayan rock salt
  • ¼ teaspoon ground ginger
  • 1 cup homemade chicken broth, or broth of your choice

Instructions:

  1. Roughly chop bread into bite-sized pieces. Place the pieces on a large baking sheet and place in preheated 300° oven. Cook on low temperature until dried out, about 50 minutes. The bread should be a bit more moist than croutons, but not soft. This step will help the bread retain its shape in the stuffing, so don’t skip it! Alternatively, you can dehydrate in your dehydrator, 130F for 24 hours.
  2. Place the bread chunks in a large bowl, toss with fresh parsley and set aside.
  3. Preheat oven to 350F and lightly grease a casserole dish with oil of your choice, I used Perfect Coconut Oil.
  4. Heat butter, or oil of your choice, in a large pan on medium-high heat.
  5. Add onion and cook until soft, about 5 minutes. Add celery, thyme, rosemary, sage, pepper, salt, ginger and cinnamon. Cook for another 2-3 minutes. Add apple and cook a couple more minutes until just tender.
  6. Remove from heat and add vegetable mixture to bread and toss to combine being sure not to over mix.
  7. Pour the broth over top of the bread. Again, be sure not to over mix just toss, then add to the prepared casserole dish.
  8. Cover and bake in preheated oven for 30 minutes.
  9. Remove from the oven and let sit with the cover on for 5 minutes. If you like a moister stuffing, add more broth to taste.

Low Carb Coconut Flour Bread

Ingredients:

  • 4 eggs, room temperature
  • 1 ⅔ cup full-fat coconut milk, room temperature
  • ¼ cup Perfect Bovine Gelatin
  • ¼ cup melted Perfect Coconut
  • 1 Tbsp apple cider vinegar, room temperature
  • 2 tsp coconut sugar
  • 1 cup coconut flour, sifted
  • 1 tsp gluten-free baking soda
  • ¾ tsp Himalayan rock salt

Instructions:

  1. Preheat oven to 350F.
  2. Lightly oil a 9×13 loaf pan with coconut oil. Set aside.
  3. Add egg whites to a mixing bowl. Whisk on medium-speed for 2 minutes, until frothy.
  4. In a separate bowl, add egg yolks, coconut milk and gelatin and beat on high, until smooth.
  5. Combine the above two and add melted coconut oil, vinegar, and coconut sugar. Mix until just combined.
  6. In a separate bowl, mix coconut flour, baking soda and salt. Add to wet ingredients and mix until well combined.
  7. Transfer batter to a prepared bread pan. Smooth out with a spatula or the back of a spoon. Bake for 45-50 minutes in preheated oven, or until a toothpick comes out clean.

Low-Carb Bread & Paleo Stuffing recipes inspired by healthfulpursuit.com.

Paleo Cranberry Sauce

Paleo_cranberry_sauce

Ingredients:

  • 3 cups fresh cranberries
  • 1 cup orange juice
  • 1 cup pomegranate juice
  • 4 Tbsp coconut sugar (start with 2 and add more depending on how sweet you like it)
  • 2 Tbsp plus 2 tsp Perfect Bovine Gelatine
  • 1/2 cup water

Instructions:

  1. Blend cranberries and juice in blender or food processor until very smooth.
  2. Place in a pot and bring to a boil.
  3. Add coconut sugar and stir. Adjust sugar amount to desired sweetness.
  4. Reduce heat and simmer for 10 minutes, stirring frequently.
  5. Add the gelatin to 1/2 cup water and let it sit 1 minute. Add to cranberry mixture and stir until completely dissolved. Check for sweetness and add more sugar if desired. Remove from heat.
  6. If putting in molds, coat the inside with melted Perfect Coconut Oil (cranberry sauce comes out of the mold easier). Pour into molds or dishes and place in refrigerator until well chilled. If having trouble removing from molds, then place mold in hot water for a couple minutes to loosen it up.

Inspired by mommypotomus.com.

Paleo Green Bean Casserole

Paleo_green_bean_casserole

This recipe was a huge hit with everyone, even people who don’t usually like Green Bean Casserole! It is a combination of recipes from wellnessmama.com and fedandfit.com.

Ingredients:

  • Prepared onion topping (recipe below)
  • 1 lb fresh green beans
  • 8 oz roughly chopped mushrooms
  • 5 large strips of bacon, roughly chopped
  • 2 shallots, finely chopped
  • 3 cloves minced garlic, not too big
  • 1/2 cup almond meal
  • 1.5 cups cream or coconut milk or almond milk
  • 3 tsp sea salt
  • 2 tsp pepper
  • 2 Tbsp extra virgin olive oil
  • 2 tsp tapioca flour

Instructions:

  1. Put a large pot of water on the stove to boil. Cut green beans in half and boil for 5 minutes. Strain and set aside.
  2. Add chopped bacon to a hot buttered or oiled saute pan and cook till just crispy.
  3. Add shallots and saute till slightly clear.
  4. Add the garlic, saute a couple more minutes.
  5. Add the mushrooms and stir frequently until they have cooked down.
  6. Remove mixture to a bowl and set aside.
  7. Using the same pan, add 1 Tbsp EVOO and 1 cup of the cream, coconut milk or almond milk and stir with a metal whisk. Add 1/4 cup of the almond meal and whisk until smooth. Add the rest of the cream and almond meal, whisking over a medium simmer.
  8. Add the salt and pepper
  9. Whisk in tapioca flour and stir until the thickness of heavy cream.
  10. Reduce heat, add the mushroom mixture back in and stir.
  11. Add the green beans and stir.
  12. Pour the mixture in a medium size casserole dish.
  13. Top with prepared onions and cover.
  14. Bake for 15 minutes. Remove cover and bake for an additional 5 minutes.
  15. Enjoy!

Onion Topping

Ingredients:

  • 2-3 medium onions, sliced very thinly
  • 2 eggs
  • 3 Tb heavy cream or coconut milk
  • 1 cup almond flour
  • 1/2 cup Perfect Coconut Oil for frying

Instructions:

  1. Heat oil in a frying pan.
  2. Beat eggs and cream or coconut milk.
  3. Add onions and make sure they are thoroughly coated.
  4. Put 1/2 the almond flour on a plate
  5. Use tongs to grab a bunch of the onions from the eggs. Let it drain a bit so it’s not dripping and drop onto the almond flour plate. Toss until evenly coated.
  6. Move to frying pan and fry until crispy, stirring frequently. Move to paper towel lined bowl or plate and set aside. Repeat until all onions are cooked.

By Kerrie Bross

Get Your Apples On! My Five Favorite Healthy Apple Recipes

best_paleo_apple_recipes

Apple season is in full swing and I’ve been happily cooking with them all week! My apple obsession started as a kid. I have fond memories of apple picking with just my family and also with extended family. We’d make a day of going out to an orchard and picking a big bag of apples, drinking apple cider, and buying mums and pumpkins. Now, I do the same thing with my family, often times with my sisters and their kids. It’s such a great time.

But, now I have a giant bag of apples that we have to eat! So, I figured I should share some of the yummy recipes I’ve been making. There’s everything from breakfasts to desserts, so go pick some apples and dig in!


Paleo Fruit Crisppaleo_apple_crisp_recipe

From Perfect Supplements Blog – Paleo, Vegan, Gluten-Free & Low Carb

Apple Crisp is one of my family’s all time favorite apple recipes and we’ve been making this Paleo Apple Crisp and love it! Hope you enjoy it as much as we do.

baked-apple-pie-rice-paper-rollsBaked Apple Pie Rice Paper Rolls

From Officially Gluten Free – Gluten Free

My kids love finger food snacks – and rolling food in rice paper. I substitute coconut palm sugar for the brown sugar to make these Paleo.

Healthy Oven Baked Apple Fritterspaleo_apple_fritters

From Paleo Grubs – Paleo 

OMG! These are delish! Another dessert, but can we get too many desserts? Really?

chicken-apple-sausage-paleo-whole30

Easy Homemade Chicken Apple Sausage

From Paleo Running Momma – Paleo & Whole 30

I always loved apple chicken sausage, but cut down on sausage in general as I became more health conscious and cut out nitrites and nitrates. These sausage patties are great and the whole family loves them, not just for breakfast!

Paleo Apple Cinnamon Pancakespaleo-apple-banana-pancakes

From Paleo Newbie – Paleo, Gluten-Free

We love pancakes & they go great with the Apple Sausage recipe above! Who says pancakes are just for breakfast?

More Apple Recipes!

I know, I know – there are only supposed to be five recipes, but other healthy apple recipes kept coming to mind, so here are a few extras!

grainfree-apple-muffinsApple Muffins

From Texanerin – Grain-free, Gluten-free, Paleo

These are great for breakfast or a quick snack. Right out of the oven with real butter smeared all over them – I’m drooling remembering. Make sure you get one before those darn kids eat them all!

Slow Cooker Apple Maple Pork Tenderloinapple_maple_pork_recipe_

From Food & Whine – Can be made Paleo with homemade paleo dijon, coconut aminos & sweet potatoes

Slow cooker meals rock! Toss everything in – the night before even – turn it on when necessary and then shazam – dinner is done!

paleo_curried_waldorf_chicken_salad_recipeCurried Waldorf Chicken Salad

From Nourishing World – Paleo, Gluten-free

This is an old recipe that I’ve been making for years, except now I make it with Paleo-friendly mayonnaise. I’ve made this for parties and there are never any leftovers.

Ingredients:

1 c diced free-range cooked chicken
1/3 c diced organic apples
1/3 c diced organic grapes
1/3 c chopped organic pecans or walnuts
2 heaping Tbs organic apple sweetened dried cranberries
1/4 c Primal Kitchen Mayo (made from avocado oil)
1-3 tbs curry powder
salt & pepper to taste
Directions:

Combine all ingredients and serve. I love this on a bed of baby spinach or organic romaine lettuce.

One apple, two apples, three apples, four. We love apple recipes so give us some more!

Have any favorite apple recipes? Let us know so we can share them with the world!

 

Healthy Chocolate Valentine’s Day Yumminess!

Healthy treats for your Valentine sweets.

As Valentine’s Day approaches, we have chocolate on the mind! Dark chocolate, that is — packed with antioxidants, minerals, and prebiotic compounds. The long-standing ritual of showering loved ones with chocolates may go beyond chocolate’s aphrodisiac properties; it could actually be good for their health! We’re not talking about candy-coated milk chocolates and peanut butter cups, though. Unfortunately, these tasty treats are loaded with genetically modified sugar, artificial ingredients, and very little of the beneficial cacao that makes dark chocolate so good for you.

Benefits of Dark Chocolate

  • Rich in minerals: magnesium, sulfur, selenium, zinc, iron, copper, potassium, phosphorous, manganese, and calcium
  • Source of vitamins, especially B vitamins and vitamin E
  • Contains flavonoids, with more antioxidant power than strawberries!
  • Improves mood, energy, and mental clarity, due to its effect on serotonin, its anti-inflammatory properties, and its high theobromine content
  • Heart healthy, as it lowers blood pressure, improves circulation, and decreases the risk of heart attack and stroke
  • Supports digestive health by providing fiber and stimulating the growth of beneficial bacteria in the gut
  • Lowers blood sugar and improves insulin sensitivity, which is particularly beneficial for those with or at risk of type 2 diabetes
  • Stops coughs and asthma attacks by opening bronchial passages and decreasing bronchospasms

To choose a healthy chocolate, select a bar made with organic cacao. Look for at least 70-75% cacao for optimal health benefits. Make sure, too, to find a chocolate sweetened with a natural alternative to white or GMO sugar, such as coconut sugar, stevia, or honey. Better yet, make your own chocolate treats! We’re happy to serve up these tasty recipes in honor of Valentine’s Day.

Grain-Free Chocolate Cupcakes

Inspired by agirlworthsaving.com

These are some yummy chocolate cupcakes! I find that often, consistency is a problem in Paleo baking. These cupcakes have a great consistency and are really tasty. I’m still on a cherry kick, so I added thawed, frozen cherries to some of them and YUM! What a great surprise in the middle. You can try other things like nuts or chocolate chips. I also created a Paleo-friendly chocolate buttercream frosting that made my fussy daughter’s eyes widen in delight. So, that one’s a keeper. I made hearts out of organic strawberries by slicing them and cutting a “v” in the top. I hope you enjoy them as much as we did.

Ingredients:

  • 2 cups almond flour
  • 1/4 cup cacoa powder
  • 1/8 tsp salt
  • 1/2 tsp baking soda
  • 1/2 cup melted coconut oil or grass-fed butter
  • 1/4 cup water or milk of your choice
  • 2 large eggs
  • 1 tsp vanilla extract
  • 3 Tbs coconut sugar
  • 1 Tbs erythritol
  • 1 Tbs applesauce

Directions:

  1. Preheat oven to 350°F.
  2. Put cupcake liners in cupcake pan.
  3. Combine all ingredients in a mixing bowl and hand-stir until well combined.
  4. Spoon batter into liners. If adding cherries or fruit, fill halfway or less, push fruit down into the batter, then cover with more batter.
  5. Cook for 15 to 18 minutes or until a toothpick comes out clean. If using fruit, make sure to stick the toothpick in the side, not into the fruit.
  6. Remove from oven and let cool.
  7. Frost and decorate as desired.

Paleo-Friendly Chocolate Buttercream Frosting

Ingredients:

  • 1/2 cup butter softened to room temperature – do not melt!
  • 1/4 cup + 1 Tbs + 1 tsp cocoa powder
  • 3 Tbs honey
  • 1/2 tsp vanilla extract
  • 1 Tbs hot water or hot milk of choice
  • 1 Tbs coconut sugar
  • 1 Tbs organic stevia powder

Directions:

  1. Dissolve the coconut sugar in the hot water or hot milk.
  2. Combine with the rest of the ingredients in a mixing bowl. Stir by hand first to avoid the cocoa powder flying all over the place when using a hand mixer. I used a hand mixer with a wisking tool on the end.
  3. Taste testing here is important. I find that different brands of stevia powder have different levels of sweetness. If you want it sweeter, then add more stevia to the desired sweetness. I used 2 Tbs stevia for ours.

Naturally-Sweetened Chocolate Dip for Fruit

Fruit dipped in chocolate is always a tasty treat. This recipe is for 1 serving, so multiply by the number of people eating to get the right amount. This dip stays softish unless you refrigerate it. It is very good though, even just as a dip and eat! Get a big platter of your favorite fruit and dig in. Our favorites to dip are strawberries, sliced bananas, pineapple chunks, raspberries, and mango. What’s your favorite?

Ingredients:

  • 2 Tbs coconut oil
  • 2 Tbs cocoa powder
  • 8 drops stevia liquid
  • 1 tsp coconut sugar
  • 1/2 Tbs honey

Directions:

  1. Melt coconut oil.
  2. Add coconut sugar to heated oil so it dissolves.
  3. Add remaining ingredients and stir until well combined.
  4. Dip fruit and enjoy!

 

By Kerrie Bross

Warming Winter Recipes

Check out these recipes to warm you inside when it's cold outside!

Brrrrr, it’s cold outside! We’ve gathered some delicious, healthy recipes to warm you up from the inside! Paleo Chicken Curry is packed with warming spices. Our Paleo Chocolate Chunk Cookies pair perfectly with a mug of hot cocoa, to get rid of that ‘cold to the bone’ feeling. And finally, Crockpot Ribs and Coleslaw make an easy Paleo dinner that won’t require slaving over the stove — so you can spend your day hiking or sledding and come home to a hot meal!

Paleo Chicken Curry

Paleo_Chicken_Curry
This is a great cold-weather food that makes the whole house smell yummy. It’s Paleo, dairy-free, grain-free, and gluten-free, plus it is very versatile – you choose your favorite veggies!

Ingredients:

  • 1 lb chicken breast, cut into 1″ chunks
  • 2 Tbs Perfect Coconut Oil
  • 3 cups veggies; I used zucchini, cauliflower, carrots, and sweet potatoes
  • 1/2 medium onion
  • 2 cloves garlic, minced
  • 1″ piece of fresh ginger, grated, or 1 tsp ginger paste
  • 16 oz can organic coconut milk
  • 2 Tbs curry powder
  • 1/2 cup bone broth
  • salt and pepper to taste

Directions:

  1. Melt 1 Tbs coconut oil over medium heat.
  2. Add chicken and cook through, about 5-10 minutes depending on thickness. Once cooked, remove chicken pieces from the pan.
  3. Add remaining 1 Tbs coconut oil. Toss in onion and garlic and cook, stirring frequently, till onion is softened a little, 3-4 minutes.
  4. Add harder vegetables first, like carrots and sweet potatoes, as these take longer to cook. I like my veggies al dente, so after 5 minutes I added the cauliflower, then the zucchini after another 5 minutes. Cook to desired firmness. Remove from pan.
  5. Add the broth to the pan and deglaze. Use a wooden spoon to get all the brown bits off the pan. This adds flavor to the dish.
  6. Add the curry powder, ginger and coconut milk. You may wish to start with only 1 Tbs curry powder and add more depending on your taste preference. Some curry powders are stronger than others, so you be the judge if you want more.
  7. Bring to a simmer and cook for 5 minutes.
  8. Add the chicken and vegetable back to the pan. Stir till everything is nice and hot again, then serve.

Serving Suggestions:

If you are strictly Paleo and want to keep this completely grain-free, you can eat it as is, or serve over some bean sprouts or spaghetti squash. Otherwise, it is great over a bed of your favorite rice.

Hot Cocoa & Paleo Cookies

Paleo_Chocolate_Chunk_Cookies_and_Hot_Cocoa

Chocolate is a favorite around here. And, let’s face it, what’s not to love? I was having a hankering for chocolate and cherry, so I found these awesome Paleo chocolate chocolate chunk cookies and I added cherries. YUM!!!! Not everyone likes cherries (I don’t get that) so I did half the batch with some raw organic cashews that we had. These came out quite tasty as well. And this hot chocolate is excellent. The kids loved it after an afternoon in the snow.

Double Chocolate Chunk Cookies
by gourmandeinthekitchen.com

Ingredients:

  • 8 ounces 60% dark chocolate
  • 1 1/2 cups almond flour
  • 1/2 cup unsweetened cocoa powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon sea salt
  • 1 stick (8 Tablespoons) butter, cubed
  • 1 cup coconut sugar
  • 2 eggs
  • 1 teaspoon vanilla extract
  • Optional
  • 1/2 cup chopped nuts
  • 1/2 cup fruit — I used thawed and drained cherries, cut into quarters

Instructions:

  1. Preheat oven to 350°F.
  2. Melt 4 oz of the chocolate in the microwave.
  3. Combine the almond flour, cocoa, baking soda, salt and sugar.
  4. Add the cubed butter and mix until well combined. It will be rather thick.
  5. Add the eggs, vanilla and melted chocolate and mix until the dough is smooth. The dough will seem thin, it should look more like a brownie batter than a dough.
  6. Roughly chop the rest of the chocolate and fold into the batter.
  7. Add in any additional mix-ins like fruit or nuts.
  8. Line baking sheets with parchment. Drop tablespoon size scoops of dough onto cookie sheets, a few inches apart. Bake until just set, 8 to 10 minutes. Do not bake the cookies to a crisp; they will be soft when you take them out of the oven, but will firm up as they cool, so be careful not to over bake.
  9. Transfer to a wire rack to cool.
  10. Enjoy with hot chocolate or alone!

Hot Chocolate 

This hot cocoa recipe can be made Paleo or vegan if you use coconut milk. For even more coconutty goodness, check out our Coconut Hot Chocolate recipe!

Ingredients:

  • 1/4 cup unsweetened cocoa powder
  • 1/2 cup coconut sugar
  • 1/3 cup hot water
  • 1/8 tsp salt
  • 4 cups milk (dairy or non-dairy)

Instructions:

  1. Add the cocoa powder, coconut sugar, salt andwater to a saucepan.
  2. Mix constantly until hot, all melted, and well combined.
  3. Add the milk. Heat to steaming, but do not boil.
  4. Serve immediately.

Crockpot Ribs & Coleslaw

Paleo_Crockpot_Ribs_and_Coleslaw
These are Paleo ribs are fall-off-the-bone good! Use baby back, St. Louis style or your favorite, if different. This barbecue sauce is the result of three tries to get something Paleo-friendly that the whole family would like.

Crock Pot Ribs

Ingredients:

  • 3 lbs ribs
  • salt & pepper to taste
  • 1/2 onion, sliced

Directions:

  1. Trim your ribs, then salt and pepper both sides.
  2. Pour water into the crock pot. Place the ribs in layers in the pot. Top with sliced onion and garlic.
  3. Cook on high for 4 hours or low for 8 hrs.
  4. Preheat oven to 375°F.
  5. Place ribs on a baking sheet. Discard the onion and garlic.
  6. Brush both sides of the ribs with barbecue sauce (below).
  7. Bake until the sauce caramelizes and sticks to the meat, 5-10 minutes or so.
  8. Get out your napkins!

Paleo Barbecue Sauce

Ingredients:

  • 1/4 cup tomato paste
  • 1 cup tomato juice
  • 2 Tbs butter
  • 1/4 cup raw, unfiltered apple cider vinegar
  • 1/4 cup molasses
  • 2 Tbs organic soy sauce (or coconut aminos for strict Paleo)
  • 1/2 Tbs garlic powder
  • 1 1/2 Tbs dried onion
  • 1 Tbs coconut sugar
  • 1/4 tsp cayenne pepper
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1/2 Tbs liquid smoke flavor
  • Optional: more cayenne pepper for spicy sauce
  • Optional: 1/4 cup honey for sweet barbecue

Directions:

  1. Melt butter in a medium saucepan over low to medium heat.
  2. Add all other ingredients and simmer for 10 minutes, to thicken it a little.
  3. Add more cayenne if you like it spicier, or add 1/4 cup honey if you like a sweet barbecue sauce.

Paleo Cole Slaw Dressing

Gotta have cole slaw with ribs, so here’s a great recipe that is quick & easy.

Ingredients:

  • 1/4 cup apple cider vinegar
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1/2 tsp dry mustard
  • 1/2 tsp celery seed
  • 1/2 tsp garlic powder
  • 1/2 cup Paleo-friendly mayonnaise

Directions:

  1. Combine all ingredients.
  2. Pour over shredded cabbage or your favorite raw shredded veggies.

By Kerrie Bross

Paleo/Primal Crepes

paleo-primal-crepe-recipe
Who knew you could make crepes out of collagen? Hydrolyzed collagen is rich in protein and amino acids, and has diverse uses in both smoothies and recipes. Perfect Hydrolyzed Collagen is derived from 100% pastured cows who feed on clean, pesticide-free grasses in Brazil. Collagen and almond flour substitute for wheat flour in these tasty crepes. It’s a perfect grain-free, Paleo breakfast!

Inspired by butternutrition.com.

Crepe Ingredients:

Crepe Preparation:

Throw all ingredients in a blender until well mixed.

Heat a small frying pan and melt more butter or coconut oil in the bottom to coat. Pour a small amount of batter into the pan — just enough to cover the bottom, as crepes are supposed to be very thin.

Cook enough to flip and continue cooking on other side. Remove to a plate or oven safe dish and continue this until the entire batch is cooked. You may wish to keep the cooked ones in the oven on low to keep them warm while you cook the rest.

Serve with maple syrup and a sprinkle of cinnamon, or try with one of the following Paleo-friendly fillings.

Apple Filling 

  • 4 cups organic apples, peeled and sliced into bite-sized bits
  • 1 – 2 Tbs pastured butter or coconut oil
  • 1 Tbs coconut sugar
  • 1/4 tsp cinnamon

Melt a tablespoon of butter or oil in a frying pan. Add all other ingredients and cook until the apples are soft. If it looks to be getting a little dry, add a bit more butter or oil. When done, layer about 1/3 cup into the center of a crepe and roll. These are really tasty for breakfast or dessert!

Berry Filling:

  • 4 cups fresh or frozen berries, my favorite is raspberries
  • 2/3 cup maple syrup

Put all ingredients in a sauce pan and heat until warm. Layer about 1/3 cup in the center of a crepe and roll. Enjoy!

By Kerrie Bross

Paleo Cranberry Orange Bread

grain-free-cranberry-orange-bread

This Paleo cranberry orange bread is a great grain-free bread for either breakfast or dessert this holiday season. Enjoy!

Inspired by veggiestaples.com.

Cranberry Mixture

  • 2 cups fresh cranberries
  • 1 Tbs coconut oil or pastured butter, melted
  • 1 Tbs honey
  • 1 Tbs arrowroot powder, divided

Batter:

  • 4 eggs
  • 1/4 cup coconut oil or pastured butter, melted
  • 1/3 cup coconut sugar
  • juice of one orange
  • zest of one orange
  • 1/4 cup plus 2 Tbs coconut flour
  • 1/4 cup plus 2 Tbs arrowroot powder, divided
  • 2 tsp baking powder
  • 1/3 cup nuts (optional)

Start with the Cranberry Mixture:

Preheat oven to 350°F. Grease a cake pan (8 or 9 inches) or a 9 x 9″ square baking pan with coconut oil or pastured butter.

Pour cranberries into the bottom. In a small bowl, mix together melted coconut oil or butter, arrowroot powder, and honey.

Pour into the cake pan and stir to distribute the sauce. Spread the cranberries as evenly as possible. It’s OK if it’s double stacked in some places.

Prepare the Batter:

In a separate bowl, mix eggs, coconut oil or butter, coconut sugar, and orange juice and zest. Combine thoroughly.

In a different bowl, mix together coconut flour, arrowroot powder, and baking powder.

Combine wet and dry ingredients and mix well. Add nuts if desired.

Pour batter over cranberries and spread evenly.

Bake for 30 minutes or until knife can be poked into it and comes out clean.

By Kerrie Bross

Ready To Go Paleo?

Pondering Paleo? Look below for an easy guide to going Paleo.

Nearly four years ago, I sat in a cramped booth at the Chipotle restaurant down the street and ate my first bite of meat in almost 20 years. I was reluctant to dig in, afraid the tiny pieces of chicken that I stabbed with my plastic fork would leave me feeling ill or simply grossed out. And in fact, I was only able to swallow a few pieces that first day. But after 9 years of eating vegan and many more as a vegetarian, I was ready to make a drastic change. Chronic health issues, creeping weight gain, and numerous food allergies led me to decide to give the Paleo diet a spin.

My previous, vegan diet was also gluten-free, soy-free, corn-free, plus limited in fruits and nuts due to allergies. I ate mostly vegetables — TONS of vegetables in every form imaginable! As you might expect, I was always starving. I needed mounds of food to feel satisfied, and despite my relatively low-calorie options, I was gaining weight, always feeling bloated and uncomfortable, and I was so tired all the time!

Switching from hardcore vegan to Paleo was a dramatic change for me. The Paleo diet is inspired by our hunter-gatherer ancestors, and relies heavily on meat, seafood, eggs, healthy fats, and non-starchy vegetables. It was — and still is — hard for me to eat substantial amounts of meat. But I’ve learned to like eggs (I spit out the first few attempts!) and bone broths. I’ve added tons of healthy fats to my diet, from fresh avocado to coconut oil. Eliminating grains was not difficult, as I was already eating gluten-free. And overall, I was happy with my results. Within just a few months I was back to a comfortable weight, but more importantly, I had a lot more energy. I was able to get back to the things I loved to do, like playing with my son at the playground and teaching him to play tennis. While my health issues were by no means completely resolved, I enjoyed feeling pretty well for the first time in years.

Since then, I have often strayed from a strict Paleo diet, usually returning to it within a couple of months. Instead of limiting myself to a label and a strict dietary lifestyle, I’ve learned to follow my body’s lead and eat what feels best. The majority of the time, that ends up being mostly Paleo foods. I like to call it “Paleo inspired,” and while years ago I could never imagine giving up veganism, I now can’t imagine going back to it.  I love the balance of the Paleo diet. When I follow the Paleo guidelines, I don’t feel hungry constantly, but instead satisfied. Lifelong struggles with reactive hypoglycemia give way to stable, balanced blood sugar levels. These are the reasons so many have jumped on the Paleo bandwagon.

Eating Paleo can help you:

  • lose fat and gain muscle
  • boost energy
  • improve overall health
  • lower the risk of disease
  • keep blood sugar stable
  • reduce toxin load
  • decrease inflammation
  • reverse digestive problems

…and more.

Getting started on the Paleo diet is not particularly difficult. This is a whole food, unprocessed diet that mimics what our ancestors would’ve eaten in the hunter-gatherer days.

Foods you can eat on the Paleo diet:

  • meat, fish, seafood, and organ meat
  • eggs
  • vegetables, except potato, corn, and legumes
  • healthy oils such as coconut oil, olive oil, clarified butter
  • fruits, in moderate amounts
  • nuts (except peanuts) and seeds, in moderate amounts
  • herbs, spices

Off limits foods to avoid on the Paleo diet:

  • grains (wheat, oats, corn, rice, etc.)
  • legumes (beans, lentils, peanuts, soy)
  • dairy (milk, cheese, yogurt)
  • refined sugar or artificial sugar substitutes
  • corn oil, soybean oil, peanut oil
  • alcohol (beer, wine, liquor)
  • processed foods

Paleo purists (one of which I am not!) will stick solidly to these lists, and may also eliminate salt, starchy vegetables such as potatoes, carrots, beets, and butternut squash, and natural sweeteners like honey and maple syrup. When you are first starting out, especially if you have a lot of health issues, you are best off adhering as strictly to these food lists as possible. Once you have a good handle on how your body responds to various foods, you may find you can ease up on the restrictions and allow some natural sweeteners and maybe even a bit of dairy. Ideally, the Paleo diet would include no processed or packaged foods, but the realities of modern life can make this standard too difficult to adhere to. Examples of packaged convenience foods that could fit into a laid-back Paleo diet include almond milk, coconut yogurt, grain-free granola bars, beef jerky, applesauce, deli meat, and veggie chips.

Paleo Nutrient Powerhouses

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Bone broth is a mainstay of the Paleo diet. It is loaded with nutrients, collagen, and glucosamine, and can help heal the gut and improve nutrient absorption. To make bone broth, all you need to do is follow the directions found here. I make mine in a crockpot and let it simmer overnight. If you don’t have time to make bone broth or dislike the taste, Perfect Hydrolzed Collagen or Great Lakes Grass-Fed Beef Gelatin are quick and easy alternatives to add to your diet.

Organ meats are another Paleo staple. Our hunter-gatherer ancestors would not have eaten only part of an animal; they would consume the whole thing, right down to the organs. The vitamin and mineral content of organs is higher than that of muscle meat; organ meat is a concentrated source of vitamins A, D, K, and B vitamins, plus numerious minerals and essential fatty acids. If, like me, you are repulsed by the idea of eating organs, try Perfect Desiccated Liver capsules and you won’t even have to taste it. Cod liver oil (or cod liver oil capsules) can also provide the necessary nutrients. Vitamin D is particularly essential, especially for those who live in cooler climates or seldom spend time exposed to the sun. While you can’t obtain adequate vitamin D from foods alone unless you eat liver regularly, desiccated liver and cod liver oil are both excellent alternative whole-food sources of vitamin D.

Aside from vitamin D, the one other nutrient you need to be conscious of on the Paleo diet is magnesium. Our ancestors would have gotten plenty of magnesium from plants found in hearty soil, but over the centuries, our soil has become depleted of this important mineral. As many as 75% of adults are deficient in magnesium due to soil depletion and municipal water supplies. You can get your daily dose of magnesium from Natural Vitality Natural Calm or Ancient Minerals topical magnesium.

So what can I eat on the Paleo diet?

These sample Paleo menu plans offer ideas of the types of meals you can eat on the Paleo diet. Many of your favorite meals are likely already Paleo or can be converted easily by eliminating any unapproved ingredients. One of my favorite things about the Paleo diet is that it forces you to be a bit more creative and to try new foods — don’t hesitate to experiment! For more Paleo meal ideas, check out our Paleo Diet Friendly board on Pinterest.

Sample Paleo Meal Plan #1

Breakfast: Paleo Baked French Toast

Lunch: Tuna salad made with Paleo Mayo, stuffed in lettuce leaves or bell pepper halves

Snacks: apple slices with almond butter, Paleo Almond Crumb Muffins, hard boiled eggs

Dinner: Spicy Chicken and Sausage Soup

Dessert: Paleo Fruit Crisp

Sample Paleo Meal Plan #2

Breakfast: Egg Muffins

Lunch: Salad with Paleo Ranch Dressing

Snacks: Paleo Pumpkin Granola, fresh berries, mixed nuts

Dinner: Zucchini Noodles with Kale Pesto and Artichokes, topped with sauteed shrimp

Dessert: Raw Walnut Fudge

 


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By Ali Wetherbee