Category Archives: Dessert/Snack

Paleo Sweet Potato Meringue Pie

For the crust

1 1/2 cups coconut flour
1/2 cup arrowroot flour
1 tsp salt
8 TBSP/1 stick of very cold grass-fed butter, cubed into small pieces
1/2 – 1 cup ice cold water
For the filling
4 large sweet potatoes, peeled and cubed
2 TBSP coconut oil
2 eggs and 1 egg yolk
1 TBSP orange zest
juice of half an orange
1/2 cup pure maple syrup (maybe more if you want it sweeter–try it and figure it out)
1 tsp cinnamon
1/2 tsp nutmeg
1 tsp vanilla extract

For the meringue
3 egg whites, room temp
3-4 TBSP raw honey

1. Preheat oven to 350 degrees F.
2. In a food processor, pulse coconut and arrowroot flours and salt until well incorporated, about 10 seconds. Add the cold butter (this important–don’t fuck it up with room temperature butter) to the flour and pulse until the flour becomes crumbly, about 45 seconds.
3. While food processor is running, add ice cold water (don’t fuck this one up either), in a slow steady stream. Add enough for the flour to start to bind together. It may not come together in the food processor, so I ended up dumping this in a bowl after adding about 1/2 cup of water and continued to incorporate the water with my hands. Ultimately, you’re just trying to make the dough come together, but it will be crumbly. Test by pressing the dough together in your hand to see if it stays together. If not, add more water. Work quickly!
4. Once dough can come together, dump it onto a big sheet of plastic wrap and form into a ball, then wrap and place in the fridge for about 30 minutes.
5. Steam sweet potatoes for about 30 minutes, or until they’re fork tender.
6. Allow sweet potatoes to cool slightly, then toss sweet potatoes in a large bowl. Using a hand mixer (or blender/food processor/fork, whatever), puree sweet potatoes with coconut oil and eggs. Once combined, add zest, orange juice, maple syrup, spices, and vanilla. Taste here and decide if you want it sweeter.
7. Remove chilled pie crust from fridge and press into a pie plate (this is easier than rolling it out, just be careful about making it even across the pie plate).
8. Using a fork, poke holes on the bottom and sides of the crust, then place in oven for about 10 minutes.
9. Remove crust from oven, then dump filling into the pie shell. Place back in the oven for about 50-60 minutes, or until a skewer comes out clean.
10. Cool for about an hour.
11. Make meringue by beating egg whites with a hand mixer until glossy peaks form. Then, add honey and continue to beat until well incorporated.
12. Dallop meringue all over pie–use a spatula or fork or something to make peaks.
13. Place pie back in the oven and turn on your broiler. Broil for about 1-2 minutes, or until meringue is golden. Allow to cool for another hour before serving.


Paleo Spicy Gingerbread Cookies

Gingerbread Cookies

Ingredients:

3 cups Sifted Almond Meal (plus a little extra for rolling)
½ tsp Kosher Salt
½ tsp Baking Soda
2 tsp Ground Ginger
2 tsp Ground Cinnamon
¾ tsp Ground Cloves
½ tsp Ground Pepper
1/3 cup Honey
2 Tbl Liquid Coconut Oil
1 Egg

Directions:
Preheat oven to 350 degrees.
Line a baking sheet with parchment paper.
In a large bowl, mix the dry ingredients together (almond meal, salt, spices and baking soda).
In a separate bowl, whisk the wet ingredients together (honey, oil, almond extract, and egg).
Create a crater in the center of the almond flour mixture.
Pour the completely mixed wet ingredient mixture into the crater.
Using a fork, start stirring the wet ingredients into the dry from the inside out.
Keep stirring until you achieve an even consistency.
Roll the dough into one large ball, wrap in plastic wrap, and refrigerate for approximately 30 minutes.
Dust a pastry board with some almond meal.
Place the chilled dough on top of the almond meal and dust all sides thoroughly.
Using a rolling pen, roll out the dough until it is about 1/4 -1/8 inch thick.
Cut out the gingerbread men and place on the parchment paper-lined baking sheet.
Re-roll the leftover dough after you’ve cut out all the cookies and repeat the process above.
Remember that when the dough gets sticky, simply dust with more almond meal.
Bake for 13-14 minutes.

Let cool for about 5 minutes, then enjoy!

Time: 45 minutes prep; 13 minutes bake

read more from fedandfit.com


Thanksgiving

Holidays can be tough when you are participating in the paleo challenge. For many of us, food can sometimes be the enemy. Food should be delighted and enjoyed, it should be a time for family and to celebrate. You do not have to explain to your family what paleo is, or even tell them that you are participating in the challenge. Prepare these recipes ahead of time and ‘wow’ your family with how tasty eating healthy can really be!

Roasted Turkey in Light Orange and Apple Brine

Turkey


Thanksgiving Caramelized Onion & Sausage Stuffing

Stuffing

Mashed Sweet Potatoes

Mashed Sweet Potatoes

Garlic Mashed Cauliflower

Garlic Mashed Potatoes

Naturally Sweetened Orange Apple Cranberry Sauce

Cranberry Sauce

Sweet Potato Casserole

Sweet Potato Casserole

Umami Gravy

Gravy

Paleo Gravy

Paleo Gravy

Roasted Brussels Sprouts and Bacon

Brussel Sprouts and Bacon

Paleo Green Bean Casserole

Green Bean Casserole

Paleo Dinner Rolls

Paleo Dinner Rolls

Bacon and Chive Sweet Potato Biscuits

Sweet Potato Biscuits

Paleo Sweet Potato Pie

Sweet Potato Pie

Paleo Apple Tart

Paleo Apple Tart

Paleo Pumpkin Pie

Paleo Pumpkin Pie

Pumpkin Pie with Walnut Crust

Pumpkin Pie


Special Occasions

Sometimes individuals will resist signing up for the paleo challenge because they have a special occasion during those 6 weeks. Maybe it is a wedding, birthday, graduation or holiday- regardless of the event, it is still a simple excuse not to accept the challenge of improving their health. Just like CrossFit, there is a ‘modification’ for almost everything when it comes to food. Instead of burgers with cheese and a bun, you could have a burger with nutritious veggies, paleo mayo in a lettuce wrap. You can replace mashed potatoes with sweet mashed potatoes, potato salad with a ‘no potato-potato salad‘ and  when it comes to those sweet treats there are a million different recipes out there! Here is a Triple Chocolate No-Bake Brownie recipe I found that is quick and simple!

P.S. Don’t forget to ask your paleo friends for help! Don’t have time to bake? Contact Felicia Papier, the Cupcake Strategist of The Lucky Cupcake,  she makes AMAZING paleo cupcakes!

Triple Chocolate No-Bake Brownies

triplechocolatebrownies

Ingredients
  • for the brownies:
  • 4 cups whole walnuts
  • 1½ cup raw cacao
  • ½ tsp sea salt
  • 12 oz fresh medjool dates, pitted
  • 8 drops liquid stevia replace with 2 T honey or maple syrup
  • for the chocolate ganache:
  • ½ cup cocoa powder
  • ½ cup maple syrup
  • ¼ cup coconut oil
  • 1 tsp vanilla extract and a pinch of sea salt
Instructions
  1. Process walnuts in your food processor, until finely ground.
  2. Add raw cacao(or cocoa powder), and sea salt. Process until incorporated.
  3. Add the honey, and then the dates one at a time through the top feed, while the food processor is running. Once all of the dates are used, the mixture should look crumbly, but stick and hold together. Press mixture into a 9×9 baking dish, cover and place in the fridge while you make the ganache.
  4. add the cocoa powder, melted coconut oil, maple syrup, sea salt and vanilla extract to the food processor (no need to clean in-between), and process until emulsified. Spread ganache evenly over the top of the brownies. Place in the fridge or freezer to set for 1 hour before cutting.

Spiced Pumpkin Granola

As the paleo challenge comes to an end and you are thinking of your post paleo habits… consider this your new granola! Make a batch on the weekend and use it to munch on throughout the week! Or enjoy a cup with some coconut milk!

Spiced Pumpkin Granola via Against All Grain

PumpkinGranola-014

Ingredients

1 cup raw almonds
¾ cup raw pecans
¾ cup raw macadamia nuts
¼ cup raw pepitas + 1/4 cup chopped for
 adding in at the end
½ cup honey, melted
2 tablespoons coconut oil, melted
3 tablespoons pumpkin puree
1 tablespoon vanilla extract
1 tablespoon ground cinnamon
¾ tsp ground nutmeg
½ tsp ground ginger
½ teaspoon sea salt
¼ tsp ground cloves
½ cup shredded coconut, unsweetened
½ cup raisins, cranberries, or chocolate chips

Directions

Soak the nuts and 1/4 cup pepitas in enough water to cover them and mix in 1 teaspoon of salt. Cover, and soak overnight, changing out the water one time.

Drain the nuts and seeds and place on a paper towel to absorb the remaining water.

Place the soaked nuts and seeds in the bowl of a food processor. Process them until they resemble the size of oats.

Add in the honey, coconut oil, pumpkin puree, vanilla, spices, and salt. Pulse until combined.

Remove the blade, then mix in the shredded coconut with a spoon. Turn the mixture out onto 3-4 parchment covered dehydrator trays. Spread it evenly into a thin layer.

Dehydrate on 120 degrees for 24 hours, turning twice. The granola may feel a little sticky and wet when you first remove it, but will crisp up after cooling.

Stir in the raisins and additional 1/4 cup chopped pepitas, then let cool completely before storing in an airtight container for 2-3 weeks.

Dehydrating is my preferred method  for making this granola, but you can bake the granola in your oven at 170 degrees for 3-4 hours, or until it is completely dried and free of all moisture.


Dark Chocolate Coconut Bites

Looking for a sweet treat? Try these!

Dark Chocolate Coconut Bites

 

Ingredients:

1 ½ cups shredded unsweetened coconut

2/3 cup coconut oil, not melted, but soft if at all possible

½ cup almond butter

1 tsp. vanilla

1 cup dark chocolate or dark chocolate chips, around 60 – 70% cacao tastes the best

1 T. coconut oil

optional toppings: sea salt, shredded unsweetened coconut, or slivered almonds

Directions:

Mix the shredded coconut, coconut oil, almond butter, and vanilla into a medium sized bowl. If your coconut oil is melted or if the mixture seems runny, put it into the fridge to harden up a bit or until you can easily form the mixture into balls. Form into 1 inch balls and place on a plate. Place in the freezer until they harden completely.

In a double boiler, melt chocolate and 1 T. coconut oil and stir until smooth. Dip the balls into the chocolate. Place back on plate and if you’d like, top with any toppings you wish. Refrigerate until cold and the chocolate is hard. Enjoy!


Facts about Juicing

I’ve noticed Juicing is something popular lately .  An interesting read from Mark’s Daily Apple has some information to learn about this:

Nutrients: Although a generally nutritious option, juice is ultimately a higher sugar, lower nutrient version of its produce sources. Calorie for calorie, for example, you’ll take in more sugar drinking apple juice than you would eating the apple itself. To boot, juicing inevitably reduces or eliminates the majority of fruit and vegetable skin. The skin, for many of our favorite produce pals, berries, apples, pears, plums, figs, etc., contains a hefty amount of a fruit/veggie’s total nutrients. Remember the produce color wheel? Those much-hailed pigments, seats of flavonoids and carotenoids, are concentrated in the skin (and, in some cases, the pulp) as well. Another case of your mother/grandmother being right (again): eat the skin.

Fiber: Again, when you juice you’re deliberately leaving out the skins and pulp (or most of them anyway). Just as the skins and pulp usually hold a lot of the nutrient load, they are the primary (if not sole) source of a fruit’s or vegetable’s fiber content. While I’ve said before that our medical culture overplays the fiber issue (convincing us to down large quantities of grain-based fiber products to “clean us out”), I nonetheless believe that we do require some plant-based fiber for intestinal health. Another crucial benefit of fiber in this case? It slows down the digestion and absorption of the juice’s sugars.
Read more: http://www.marksdailyapple.com/whats-wrong-with-juicing/#ixzz2Jtozaimc