Tag: Gluten-Free

Recipes

Paleo Cumin Spiced Cauliflower Fritters with Ginger Cilantro Chutney

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I love these Paleo cauliflower fritters for a nice change to my typical breakfast routine. When I’m busy it’s easy to get into recipe ruts, eating the same thing every day for breakfast. These fritters are easy to make ahead to eat throughout the week when I’m craving something flavorful and filling. They also make a great afternoon snack paired with a cup of hot tea!

These fritters are inspired by the Indian flavors that I grew up enjoying in the bay area. Although they use some traditional Indian spices, they are not an authentic Indian recipe. The fritters are accompanied by a mint cilantro chutney, which is a delicious Indian sauce that is super easy to make and goes well with other foods like grilled meats and roasted veggies.

I hope you enjoy them!

Makes 6 fritters

Paleo Indian Spiced Cauliflower Fritters

  • 1 medium head cauliflower
  • 1/2 medium yellow onion, diced
  • 1 inch piece of fresh ginger, peeled and minced
  • 1 tsp cumin seeds, whole
  • 1/2 tsp fennel seeds, whole
  • 1/2 tsp brown mustard seeds, whole
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper, ground
  • 2 Tbs coconut oil
  • 2 eggs
  • 3 Tbs coconut flour
  • 1/2 cup almond flour

Note: If you can’t find whole spices at your local grocery store you can find them online or substitute ground spices instead.

“Rice” the cauliflower using a food processor or box grater. Using a metal steamer basket in a large pot filled with 1 inch of water, steam the cauliflower for 5 minutes. Allow the cauliflower to cool.

Melt 1 tablespoon of coconut oil in a large heavy bottomed skillet over medium heat. Add the onions and sauté for 3 minutes. Add the ginger, cumin, fennel, and mustard and cook for 5 more minutes.

Once cool, scoop the cauliflower rice into a large piece of cheese cloth and squeeze out all the excess water. Transfer to a large mixing bowl and combine with the onion and spice mixture and the rest of the ingredients.

Melt 2 tablespoons of coconut oil in a large heavy bottomed skillet over medium heat. Form the cauliflower mixture into 6 small patties. Cook the fritters, covered, for about 4 minutes on each side until they are golden brown. Serve hot with Fresh Ginger Cilantro Chutney.

Fresh Ginger Cilantro Chutney

  • 1 cup fresh mint leaves
  • 1 cup cilantro leaves
  • 1 jalapeno, stemmed and minced
  • 1 inch piece of fresh ginger, peeled and minced
  • 2 Tbs lime juice
  • 1/2 cup unsweetened coconut flakes
  • 2 dates, pitted
  • 1/4 tsp sea salt
  • 2 Tbs coconut oil
  • 1/4 cup water

Soak the pitted dates in a small bowl with the water for about 5 minutes to soften. Add the dates and the soaking water to a blender or food processor. Add the rest of the ingredients and blend until well combined. This chutney will keep in the refrigerator for about 5 days.

 

Recipes

Easy Chicken Tacos with Swiss Chard and Mushrooms

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Want an easy go-to recipe for healthy weeknight dinners? These delicious and flavorful chicken tacos are bound to be a new family favorite. Swiss chard is packed with beta-carotene, vitamin C, vitamin K, and magnesium; and since it picks up the flavor of the salsa it’s cooked in, it’s a sneaky way to eat more veggies.

Makes 4-6 servings

  • 2 boneless, skinless chicken breasts
  • 1/3 cup crimini mushrooms, washed and sliced
  • 1/2 medium yellow onion, sliced 1/4 inch thick
  • 1 bunch swiss chard
  • 4 tsp unrefined coconut oil
  • 1 14 oz container fresh mild salsa (usually found in the refrigerated section of the grocery store)
  • 1/4 cup feta cheese (optional)
  • 1 package corn tortillas

sauteed-chardSeparate the chard stems from the leaves. Chop the chard stems into small, 1/4 inch slices. Set the leaves aside. In a large skillet, heat 2 tsp of the oil over medium heat.  Add the chicken breasts and sear, approximately 5 minutes on each side, until golden brown. Remove the chicken from the skillet and set aside onto a plate. Add the remaining oil to the skillet along with the chard stems, mushrooms, and onion and sauté for 5 minutes or until they begin to soften. Add the chicken back to the skillet. Pour in the salsa, making sure to cover the chicken. Cover and simmer for 10 minutes, stirring occasionally to make sure the salsa doesn’t burn. In the meantime, roughly chop the chard leaves into 1/2 inch pieces. Flip over the chicken breasts and allow to simmer, covered, for 8 minutes more. Add the chard leaves to the skillet and continue cooking for 2 more minutes. Turn off the heat and carefully shred the chicken using a knife and fork. Stir together the mixture and spoon over warmed tortillas. Sprinkle a small amount of feta on each taco before serving.

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Recipes

Delicious Paleo Chocolate Truffles

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Got chocolate cravings? Try this recipe for amazingly decadent yet wonderfully healthy chocolate truffles. Best yet, they’re Paleo, dairy-free, and gluten-free. Once you make the basic recipe you can experiment with different flavors by substituting the vanilla extract with other flavored extracts like peppermint, almond, or orange. You can also try rolling the truffles in finely chopped almonds, pecans, or walnuts to garnish.

Makes about 30 truffles

Basic Truffle Recipe

  • 8 oz. unsweetened 100% chocolate pieces
  • 1/2 cup canned coconut milk
  • 4 Tbs raw honey
  • 1 Tbs pure vanilla extract
  • 1/8 tsp sea salt

For Chocolate Coconut Truffles

  • 1/3 cup shredded unsweetened coconut

For Spicy Cinnamon Chocolate Truffles

  • 1/4 cup unsweetened cocoa powder
  • 1 tsp cinnamon
  • 1/8 tsp cayenne powder

To make the basic truffle recipe use a hot water bath method to melt the chocolate. If you don’t have a double boiler you can nest a smaller pot inside of a large pot. Fill the large pot with about 2 inches of water and heat over low. Add the chocolate pieces, coconut milk, vanilla, and salt to the small pot and heat gently until completely melted, stirring often with a wooden spoon. Once melted, add in the honey and remove the pot from the heat. Transfer the chocolate mixture to a small bowl and let cool in the fridge until it is firm (about 60-90 minutes).

Once the chocolate has set, get your other ingredients ready. If you are making the coconut truffles place the shredded coconut on a small plate. If making the spicy cinnamon truffles then mix together those ingredients and spread on a small plate.

Using a spoon or melon baller, scoop out a small amount of chocolate mixture. Roll the mixture using clean hands to form a small ball. Roll the ball of chocolate in the coconut or spicy cinnamon so that all sides are covered and set aside. Continue until all of the chocolate has been used. The truffles can be stored in the refrigerator for up to 1 week (but they likely won’t last that long!).

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Recipes

Spicy Black Bean Soup

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blackbeansThis delicious black bean soup has just enough of a kick to warm you up on a cold night. Black beans contain lots of healthy fiber and protein as well as a wide array of vitamins and minerals like Folate, Vitamin B1, Magnesium, and Iron.

Serves 4-5

Note: If you have leftover soup try freezing it in a glass mason jar. Make sure to leave about 1 inch of airspace at the top to help prevent the glass jar from breaking during freezing.

 

  • 2 cups dry black turtle beans
  • 4 cups water + extra for soaking beans
  • 1 quart chicken broth
  • 2 cups tomatoes, diced
  • 2 Tbs coconut oil
  • 1 onion, diced
  • 2 stalks celery, diced
  • 2 carrots, diced
  • 1/2 green bell pepper, diced
  • 6 garlic cloves, peeled and minced
  • 1 Tbs cumin powder
  • 2 tsp coriander powder
  • 1/8 tsp cayenne powder
  • 1/2 tsp allspice powder
  • 2 bay leaves
  • juice of 1/2 lime
  • 1 cup fresh cilantro, chopped
  • salt and pepper to taste

Soak beans in a large bowl with enough water to fully cover for 8-24 hours. Drain and rinse the beans. Place beans and 4 cups of cold water in a large stock pot and bring to a boil. Simmer, covered, for 30 minutes or until beans begin to soften. Add the broth, tomatoes, and spices (except for salt and pepper) and simmer for 30 more minutes. Meanwhile, melt the coconut oil over medium heat in a large skillet. Saute the onion, celery, carrot, and bell pepper for 5-7 minutes until vegetables start to soften and onion becomes translucent, stirring occasionally. Add the garlic and cook 2 more minutes, then remove from heat. Add the veggies to the beans and simmer for 10 minutes. Add the salt, pepper, cilantro, and lime juice. Discard the bay leaves. Try serving with sliced avocado or small amount of organic sour cream.

 

Recipes

Paleo Persimmon Cookies

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These cookies are a winter tradition for me and I have made them almost every year without fail for the past 17 years. The recipe is from my Great-Aunt, via my Grandmother, and is a family favorite. I adapted the recipe to be grain and dairy free and they are just as delicious as the ones I grew up loving.

Note: The recipe calls for Hachiya persimmons, which are the tear-dropped shaped variety that is used mostly for baking. Hachiya persimmons  are extremely astringent until they are VERY ripe and they will usually need to ripen on the counter for 1 to 2 weeks before they are ready to use. Don’t worry if they develop small black spots on the outer skin, this is common while they are ripening.

Makes 2.5 dozen cookies

  • 2 very ripe Hachiya persimmons
  • 1 tsp baking soda
  • 2 eggs
  • 1 cup coconut sugar
  • 1/2 cup coconut oil
  • 2 1/2 cups almond flour
  • 1/2 cup coconut flour
  • 1 tsp salt
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/4 tsp ground cloves
  • 1 cup raisins
  • 1 cup pecans, chopped

Preheat oven to 325 degrees F. Prepare the persimmons by removing the stems and peeling them. Place the inner persimmon flesh in a blender and blend until smooth. Transfer the persimmon pulp to a small bowl (you should have 1 cup of pulp) and mix in the baking soda; let stand. In a large bowl, mix together the flours, salt, and spices. In a separate bowl, blend the coconut oil and sweetener using a hand mixer. Mix in the eggs and persimmon pulp mixture. Add the wet ingredients into the dry ingredients and mix well. Add the pecans and raisins. Oil two cookie sheets and spoon the cookie dough onto the sheets. Bake the cookies for 35-40 minutes, or until done.

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Natural Health News

Change Your Diet, Transform Your Life

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healthy-cup-fruits-raspberries.jpgA recent article written by Danielle Walker, author of the popular Paleo cookbook, Against All Grain, tells an inspiring story of how she completely turned around her health and her life through dietary changes. Walker suffered from a debilitating digestive illness called Ulcerative Colitis and found herself in constant pain and unable to care for her family. After working with a naturopathic doctor and eliminating grains, dairy, refined sugars, and other foods that she was sensitive to, she was able to get off her medications and prevent surgeries and further hospitalizations.

paleo-healthy-dietThe Paleo diet has gotten a lot of attention in the popular press lately and it can be easy to dismiss as simply one more fad diet. The basic premise of Paleo is to eat unprocessed whole foods and to avoid grains, dairy, and other foods that tend to promote inflammation. Inflammation in the body can cause chronic pain and has been shown to trigger a myriad of chronic diseases. I have personally seen the benefits of the Paleo diet in people with autoimmune diseases, diabetes, and PCOS (Polycystic Ovarian Syndrome). By replacing inflammatory foods with healthy, whole, unprocessed foods like vegetables, lean protein, and good fats, you can build a strong foundation of health and wellness.

Dietary changes unfortunately aren’t usually a quick fix and it can take months of sticking to a new plan before the true results become obvious. However, with patience and motivation, the benefits of diet are often profound and long lasting.

I often recommend a basic whole-foods-based diet like the Whole30, which cuts out sugar, diary, alcohol, grains, legumes, and processed foods in favor of vegetables, fruits, eggs, meat, nuts, and seeds. Although it is billed as a 30 day detox and diet plan, many people find that they feel so well eating this way that they incorporate these changes into their long-term eating choices.

Some people with autoimmune diseases find that they feel best when they also avoid tree nuts and vegetables in the nightshade family (i.e. peppers, eggplant, potatoes, and tomatoes). Although these foods do not cause inflammation in everyone, some people find that they don’t tolerate them well, especially when their disease is in a flare. This diet is called the autoimmune paleo protocol, and although it can be challenging to stick to, many people experience a significant decrease in pain and other symptoms when they follow it.

There are many variations on healthy, whole-foods-based diets. If you are interested in finding an individualized diet plan to help you feel your best, consider working with a naturopathic doctor or a nutritionist who is trained in whole-foods nutrition. Practitioners who are trained in nutrition can help make sure that you are eating a balanced diet with sufficient nutrients.

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Disclaimer: This article is purely informational. It is not meant to represent a treatment, prevention, or cure for a specific disease or health condition and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen. Please never disregard professional medical advice or delay in seeking it because of something you have read on this website.

Recipes

Stuffed Acorn Squash with Herbed Turkey Hash

acorn-squash-938936_1920This is one of my go-to recipes for Autumn dinners and it is always a favorite in my house. The hash is also delicious for breakfast over a bed of sauteed greens and topped with a fried egg. Acorn squash is a wonderful seasonal vegetable that contains lots of beta-carotene, Vitamin C, Vitamin B6, and Magnesium.

Serves 2-4

  • 1 acorn squash
  • 1/2 lb ground turkey (I prefer dark meat for this recipe, but white meat is fine too)
  • 1 small carrot, diced
  • 1/2 small onion, diced
  • 1 stalk celery, diced
  • 1 Tbs coconut oil
  • 1 Tbs olive oil
  • 1 Tbs dried sage
  • 1 tsp dried thyme
  • 1 tsp dried marjoram
  • 1 tsp ground black pepper + small pinch for the squash
  • 1/4 tsp salt + small pinch for the squash

Preheat oven to 375 F. Carefully split the squash in half length-wise with a sharp kitchen knife. Scoop out the seeds and discard or reserve for roasting (they are delicious and taste very similar to pumpkin seeds!). Place the two halves of the squash in a glass or ceramic baking dish, cut side down. Bake uncovered for 45-60 minutes or until the squash softens. Use a fork to test if it is done.

While the squash bakes, heat the coconut oil in a large skillet over medium heat. Saute the onion, celery, and carrot for 5 minutes or until the vegetables soften. Stir occasionally to ensure even cooking and to prevent burning. Set the vegetables aside in a medium bowl and mix in the sage, thyme, marjoram, 1/4 tsp salt, and 1 tsp of black pepper.

Using the same skillet you sauteed the vegetables in, cook the ground turkey. Break up large pieces and stir occasionally until the turkey is cooked through and no longer pink, approximately 4 to 6 minutes. Mix the cooked turkey into the vegetable mixture and set aside.

Once the acorn squash is cooked, remove from the oven. Turn them over and drizzle a small amount of olive oil over each half and then season with salt and black pepper. Fill each half with a portion of the turkey hash and return them to the oven to bake for 5 more minutes. Each half can easily feed two if served with other vegetables or another side dish.

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Recipes

Paleo Pumpkin Pancakes

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IMG_3281These grain-free pumpkin pancakes are delicious any time of the year, but are an especially satisfying treat on cool Autumn mornings. Try serving them with a small amount of Grade B pure maple syrup and chopped hazelnuts. Pumpkin is a great source of fiber, beta-carotene, and Vitamin C and a wonderful way to eat seasonally.

Serves 4

  • 3 eggs
  • 1 can pumpkin puree or 2 cups cooked pumpkin
  • 3 Tbs butter or coconut oil, melted
  • 1 Tbs honey (optional)
  • 2 cups almond flour
  • 1 tsp baking soda
  • 2 tsp ground cinnamon
  • 1 tsp ground ginger
  • 1/4 tsp ground nutmeg
  • approx 1 Tbs coconut oil for cooking

Beat eggs in a medium mixing bowl. Add pumpkin puree, honey, and 3 Tbs melted butter or oil and mix well. In another bowl mix the flour, baking soda, and spices. Add the dry ingredients to the wet mixture and blend well. Melt a small amount of coconut oil in a large skillet over medium low heat. When the skillet is hot but the oil is not smoking, pour 1/3 cup portions of pancake batter into the pan so that the pancakes fill the pan but don’t touch.

Cover the skillet with a lid and allow the pancakes to cook for approximately 3 to 5 minutes before flipping to cook the second side. Test the pancakes before flipping by sliding a spatula under them. They are ready to flip when the bottom has browned and the spatula easily slides under. Cover and cook the second side for an additional 3 to 5 minutes or until both sides are browned but not burnt, and the pancake is no longer wet in the middle. The pancakes can be kept warm in a low oven (150-200 degrees F) while you cook the rest of the batter. Add more coconut oil to the skillet as needed so the pancakes don’t stick.

Note: Grain-free pancakes are more delicate than typical pancakes. They burn more easily and should be cooked at a lower temperature. They cook more evenly when the batter is carefully spread out in the pan with the back of a spoon.

Recipes

Dark Chocolate Chia Pudding

IMG_3075Did you know chocolate contains powerful heart healthy antioxidants; as well as selenium, calcium, and magnesium; and an array of B-vitamins? Studies show that eating small amounts of dark chocolate may reduce risk of stroke, heart disease, and high cholesterol due to cocoa’s high flavanoid content. And you probably don’t need a study to tell you about chocolate’s mood boosting properties, although it has been shown to improve anxiety and depression, helping you to feel more calm and content.

Here is a decadent recipe that is sure to satisfy your chocolate cravings. This dark chocolate pudding is paleo, dairy-free, gluten-free, and free of refined sugars. It also contains chia seed, an amazing source of fiber and Omega-3 fatty acids.

Serves 4

  • 1 cup Coconut Cream (coconut milk is also fine here)
  • 1 ripe Banana
  • 1 tsp pure Vanilla extract
  • 1 Tbs raw Honey
  • 3 Tbs unsweetened cocoa powder
  • 1/4 cup Chia Seeds

In a blender, combine all ingredients except the chia seeds and blend on medium speed until smooth. Pour into a medium sized container and mix in the chia seeds. Cover and refrigerate 8 hours or overnight. Serve chilled.

Recipes

Grain Free Banana Blueberry Muffins

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BlueberryMuffinsThese grain-free, gluten-free, paleo-friendly muffins are higher in protein and lower in carbohydrates than their wheat-filled counterparts and just as delicious. One word…YUM!

Makes 18 muffins

  • 3 ripe bananas, peeled and mashed
  • 2 eggs
  • 1/4 cup unsalted almond butter
  • 2 Tbs coconut oil, melted
  • 1 Tbs vanilla extract
  • 2 Tbs honey
  • 2 cups almond flour
  • 1/4 cup coconut flour
  • 1 tsp baking soda
  • 1/2 tsp sea salt
  • 1 1/2 cups fresh or frozen blueberries

Preheat oven to 350 degrees Fahrenheit. In a large mixing bowl, whisk together the mashed banana, eggs, almond butter, oil, vanilla, and honey until smooth. Add in the flours, baking soda, and sea salt and mix again. Gently fold in the blueberries. Place paper liners in muffin tin and spoon in batter so that each cup is about 3/4 full. Bake for 25-30 minutes or until tops are lightly browned and a toothpick comes out clean.

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