Tag: Healthy Recipes

Recipes

Paleo Fruit and Nut Muesli

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I recently created this recipe out of breakfast boredom. It immediately became a favorite staple in my house and I hope it will be a favorite in yours too. You can increase the recipe and make up most of the ingredients (minus the apple and milk) ahead of time to use as needed; just keep it in an air-tight glass container. This delicious Paleo muesli is packed full of nutrient-dense goodness with plenty of protein, fiber, and complex carbs to start your morning off right.

Serves 1-2

  • 1/2 apple, cored
  • 1/4 cup raw pecans
  • 1/4 cup dry roasted or raw cashews
  • 1/4 cup roasted hazelnuts
  • 1/4 cup shredded, unsweetened coconut
  • 1/8 cup raisins
  • 1/8 cup dried cranberries (look for apple juice sweetened varieties to avoid processed sugar)
  • 1/2 cup non-dairy milk (optional, but highly recommended)

Chop the apple and nuts into small, bite-sized pieces and add to a bowl. Mix in the raisins, cranberries, and coconut. Eat as is, or serve with a bit of non-dairy milk. My current favorites are So Delicious Cashew Milk and the unsweetened variety of Milkadamia macadamia nut milk.

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Recipes

Vegetarian Yellow Split Peas with Ginger and Cumin (Dal)

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Dal is an Indian lentil stew that is delicious for breakfast, lunch, or dinner. Dal has an extensive history as a staple food in Indian and South Asian diets. I love dal as a comforting and hearty stew with lots of warming spices. It works well as a main course for breakfast or a side dish for lunch or dinner along with basmati or cauliflower rice.

Dal also has some amazing health benefits! The split peas are a heart healthy source of fiber and the spices (turmeric, ginger, cumin, coriander, and fennel) are anti-inflammatory and support healthy digestion.

I hope you enjoy my take on this wonderful dish!

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Serves 4-6

  • 1 cup yellow split peas
  • 5 cups water
  • 2 tsp turmeric powder
  • 1 carrot, chopped
  • 2 small red potatoes, chopped
  • 1 small yellow onion, chopped
  • 1 Tbs organic unrefined coconut oil
  • 1 tsp ground cumin
  • 2 tsp ground coriander
  • 1 tsp salt
  • ½ tsp black pepper
  • 1 tsp whole cumin seeds
  • 1 tsp whole fennel seeds
  • 1 inch piece fresh ginger, peeled and minced
  • 3 handfuls of baby spinach
  • 1 cup cilantro, chopped
  • 2 small tomatoes, diced
  • Juice of ½ lemon

Bring the water, split peas, and turmeric to a boil in a large stock pot. Once it’s come to a rolling boil, turn down the heat and cover. Allow the split peas to simmer for 30 minutes, stirring occasionally, until they are soft but not falling apart.

In the mean time, heat the oil in a large pan on medium heat. Sauté the onion, cumin seed, fennel seed, and ginger for 5 minutes or until the onion is soft and translucent. Add the potato and carrot, salt and pepper, ground spices, and the onion/spice mixture to the pot of lentils and simmer 20 minutes more. Add the spinach and cook about 5 minutes until the spinach is wilted. Turn off the heat and stir in the lemon juice. Garnish each serving with chopped tomatoes and cilantro, and serve warm.

Recipes

Paleo Cumin Spiced Cauliflower Fritters with Ginger Cilantro Chutney

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paleo-gluten-free-caulifoler-fritters

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

Creamy Paleo Butternut Squash Soup

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This dairy-free Paleo butternut squash soup gets it’s creaminess from coconut milk. This soup is slightly sweet and full of flavor. It’s one of my favorite comfort foods and it’s super easy to make. Butternut squash is a great source  of Beta-carotene and Vitamin C, nutrients that are important for immune function and healthy skin. Butternut squash also contains Vitamin B6, Magnesium, and Calcium, which are beneficial for promoting a calm, relaxed mood.

Serves 4-5

  • 1 butternut squash, peeled, seeds removed, and chopped into 1 inch pieces
  • 1 apple, peeled, seeds removed, and chopped into 1/2 inch pieces
  • 1 onion, diced
  • 5 cloves garlic, minced
  • 4 tablespoons unrefined coconut oil
  • 1 quart chicken stock or bone broth
  • 1 cup coconut milk
  • 1/2 teaspoon ground allspice
  • 4 tablespoons fresh sage, chopped finely
  • salt and pepper to taste

Heat the coconut oil in a large stock pot over medium low heat. Sauté the squash for 10 minutes, or until slightly softened, stirring occasionally to prevent it from burning. Add the onion and apple, and cook for about 5 more minutes. Then add the garlic and cook 2 minutes more. Pour in the stock or broth and bring it to a boil, before reducing the stove temperature to allow the soup to simmer for 5-10 more minutes. When the apple and squash are tender, add the spices and coconut milk and remove the soup from heat. Blend the mixture using an immersion hand blender, or if using a tabletop jar blender, allow the soup to cool slightly before carefully transferring to the blender. Serve warm.

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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

Sautéed Chard with Cherry Tomatoes

IMG_3164This is one of my favorite simple vegetable side dishes and a fantastic way to use an abundance of late summer produce! The array of colors always seems to brighten the day, and it is equally delicious with eggs for breakfast, or as a compliment to your dinner entree.

Rainbow chard is a nutritional powerhouse! This green leafy vegetable is filled with nutrients like Vitamin K, Vitamin C,  Vitamin E, Magnesium, Potassium, and Iron. It’s also a fun crop to grow in your garden!

Makes 4 Servings
  • 1 large bunch rainbow chard
  • 1 cup cherry tomatoes, sliced in half
  • 1/2 onion, sliced thinly
  • 1 tsp dried thyme
  • 1 Tbs olive oil
  • salt and pepper to taste

Tear the chard greens from their colorful stalks. Set the greens aside and chop the stalks into small, 1/2 inch pieces. Heat the oil over medium low heat in a heavy bottomed skillet. When the oil is warmed but not smoking, add the sliced onions and chard stems. Saute for about 5 minutes, stirring occasionally, until onions start to become translucent. Add the chard greens, tomatoes, thyme, and salt and pepper to the skillet, cover, and let the mixture cook for another 5 minutes.

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