Posts

Super Star Tuna Salad : Recipe of the Week

Super Star Tuna Salad!

 

Here is my super brain food breakfast. I like it for breakfast, but its good for any meal of the day. The tuna and avocado are loaded with omegas, vital oils your brain and eyes need to function.  Top it with your favorite anti inflammatory herbs, sprouts, and greens.  This is my favorite way to make it, currently.

 

Ingredients:

1 package Line Caught Tuna

1 Avocado

½ cup chopped Greens or Sprouts

1 diced Green Onion

1 Tablespoon of fresh diced Cilantro

1 Clove diced Garlic

1 Tablespoon of favorite oil

Splash of Apple Cider Vinegar

Dash of Salt or Tamari

Dash of Cayenne

 

Preparation:

Drain tuna and add to bowl.  Add avocado, greens, and green onion.  Add herbs, spices, oil, apple cider vinegar and mix. Do a taste test, to feel if there is anything you want to add.  Enjoy!

banner

Green Garlic Pesto and Roasted Spaghetti Squash

Oh yumminess!  This recipe is a hearty substitute for its gelatinous, gluten filled, nutrition less counterpart, pasta.  Use nature made spaghetti squash!  Its delicious, filling, and has all of the texture that is loved in pasta, while ridding the dish of gluten, and adding in nutritive vitamins and minerals. Its high in fiber, which helps regulate blood sugar, keeps you feeling full, and can remove cholesterol from the intestinal tract. This green garlic pesto is a seasonally appropriate alternative to its summer sister, basil pesto.  Green garlic is anti bacterial and inflammatory, perfect for springs allergy battles.  Its rich in iron, good for the heart and helps fight illness.  This dish is delicious as is, or your choice of meat can be added for a hearty protein boost.  Chicken sausage or ground beef are great choices.

 

Ingredients:

One whole spaghetti squash

Butter to taste

1/2 pound green garlic

1 Tbsp. olive oil

1/2 tsp. salt, plus more to taste

1/4 cup pine nuts, pistachios, or walnuts

1/4 cup extra-virgin olive oil

1/4 cup freshly shredded Romano, Parmesan, or  Pecorino cheese

Directions:

Preheat oven to 350.  Cut squash in half and place on a cookie sheet skin side up.  Add about an inch of water to the cookie sheet to steam your squash in the oven.  Bake for about 30-45 minutes.  When soft, remove from oven and allow to cool 10 minutes.  While still warm, scrape the innards of the squash into a bowl and add butter, and salt.

While the squash is baking, prepare pesto and meat, if desired.

Trim and discard root ends of green garlic. Finely chop green garlic, rinse thoroughly and pat or spin dry.

In a large frying pan over medium-high heat, cook vegetable oil, green garlic, and 1/2 tsp. salt until soft, about 3 minutes. Let cool to warm room temperature.

In a blender or food processor, pulse pine nuts or pistachios to chop. Set aside. Add green garlic and process, scraping down sides as necessary, until bright green and smooth. With motor running, drizzle in olive oil. Pulse in reserved nuts and cheese. Taste and add more salt if you like.

Combine in your favorite bowl to enjoy!

Recipe of the Week: Kale Chips

Kale Chips

Another favorite recipe everyone loves to munch is Mamas Kale Chips.  They are reminiscent of popcorn, with their crunch and saltiness.  Easy to make and fun to eat.

Kale is a cruciferous veggie, related to broccoli and cauliflower.  It’s an excellent source of beta carotene, Vitamin A, C, manganese, copper and calcium.  Like many leafy green veggies, the nutrient content is best absorbed when cooked, and eaten with some healthy fat.  This recipe delivers both healthy fat, and light cooking in an easy to bake and eat chip! Have fun with herbs and spices, these have been delicious with curry seasoning, and even cinnamon!

Ingredients

1 Bunch of Organic Kale

1 teaspoon Sea Salt

3 teaspoons Sesame Oil (or sunflower, olive, your favorite)

1 teaspoon Garlic powder or 2 cloves, chopped fine (optional)

 

Preparation

1. Preheat oven to 300 degrees

2. Wash and dry kale thoroughly.

3. Use scissors to cut small chip shapes from the leaves.  Remove the leaf from most of the stem.

4. Put kale in a big bowl and add oil.  Massage oil into each leaf while thinking happy thoughts.

5. Sprinkle salt, garlic, or other herbs on the leaves.  Massage this in, as well.

6. Place kale in a single layer on a cookie sheet, and bake until crispy, about 30 minutes. Check on the chips every 10 minutes, or so, and toss them to make sure none of them overcook. When done, the edges should be crispy, with a few softer parts among the middles.

7. While still hot, you may sprinkle more sea salt, if desired.  Let cool and enjoy!

Recipe of the Week is Paleo Snickerdoodles!

Recipe of the Week:  Paleo Snickerdoodles!

 

One of our lovely patients found these tasty treats, and these snickerdoodles fit the bill for a healthy way to treat yourself and the kids.  They use grain free flours and alternative sweeteners, and any of your favorites could be substituted, or omitted entirely.  Yay cookies!  Goes great with the homemade Almond Coconut milk recipe from a few weeks back!

 

Paleo Snickerdoodles! Grain and Gluten Free

Prep time: 10 mins, Cook time: 20 mins, Total time: 30 mins, Serves: 18-22

Ingredients

  • 2 cups almond flour

  • 2 tablespoons coconut flour

  • ¼ cup coconut oil or butter

  • 1 egg

  • 1 teaspoon vanilla extract

  • ¼ teaspoon baking soda

  • ¼ teaspoon salt if using coconut oil

  • ¾ teaspoon liquid stevia with ¼ cup almond milk or ½ cup honey (you may have to add more coconut flour if using honey see notes section)

  • 2 tablespoons cinnamon

  • pinch of salt

Instructions

  1. Preheat oven to 350 degrees and line a baking sheet with parchment paper.

  2. Combine almond flour, coconut flour, salt and baking soda in a bowl and stir.

  3. Whisk together egg, vanilla extract, coconut oil or butter, and liquid stevia plus almond milk or honey

  4. Pour wet ingredients into dry and thoroughly incorporate.

  5. Roll dough into balls about an inch in diameter and place them on the baking sheet.

  6. In a container add 2 tablespoons of cinnamon and roll each ball around in the cinnamon until completely coated and place on the baking sheet evenly spaced apart with enough room for flattening.

  7. Dip the bottom of a jar or cup with a round bottom into cinnamon and flatten cookies to about ½ inch thickness.

  8. Bake for 15-20 minutes or until the center of the cookies are no longer completely soft and have a slight resistance to the touch.

  9. Place on a wire rack to cool for 15 minutes.

 

Notes

If you’re using honey you may need to add more coconut flour to have the dough thick enough to roll into balls. Just make it normally and if you need to add more simply add it by the tablespoon and incorporate it thoroughly until you can roll the dough into balls.

Recipe of the Week: Almond Coconut Milk

Recipe of the Week: Almond Coconut Milk

 

We love nut milk! Nut milks from the grocery store are filled with additives that make, what would be, a healthy beverage into a body’s hard to process nightmare.  Lecithins, gums and who knows what those “natural flavors” are? Those ingredients can clog up your system and overtax  your liver, your gut and intestines. Our homemade nut milk recipe eliminates the unwanted food additives.  Its also a super fun recipe that you can play around with.  You can use hemp seed instead of or in addition to the coconut, eliminate the coconut or almonds, eliminate the sweetener, or use almond extract instead of vanilla. Use your imagination!

 

Almond Coconut Milk

1 ½ cup Almonds (soaked overnight and rinsed in purified water)

1 ½ cups Coconut (shredded, unsweetened)

1 tbsp Honey/Agave/Maple syrup

1 ½ tsp Vanilla

Cheese Cloth or Clean Paint Strainer

 

Put soaked and rinsed almonds, coconut, sweetener and vanilla in a blender.

Fill the blender up to the 6 cup mark with purified water.

Blend on high for at least 60 seconds, more if you have a less powerful blender.

In small batches, strain the pulpy blend through the cheesecloth into a vessel with a wide mouth (don’t be afraid to get messy!)

Massage and squeeze the pulp to get as much milky goodness out as possible.

Save pulp as a delicious flour alternatives for gluten free treats (recipes to come.)

Store in a glass container for best results.

Should keep for 3 – 5 days.

Recipe of the Week! Paleo Pancakes

Holy Cow! Grain free pancakes!!  This awesome recipe is a great way to make a family favorite with no grains, and super high in protein. Average pancakes have a number of undesirable ingredients.  They can be chock full of sugar and flour; have little or no protein for that lasting fullness needed in a breakfast food.  This recipe uses extra eggs, coconut flour, and eliminates the sugar for an extra healthy version of the breakfast staple.  They are super good served with either real maple syrup, honey, or salsa! The kids will eat a dozen of these tasty cakes!

 

Ingredients

  • 4 eggs

  • 1½ tsp vanilla extract

  • 1 cup coconut milk (or more if needed)

  • 1 tsp cinnamon

  • coconut oil for frying

  • 1 tbsp honey

  • ½ cup unsweetened applesauce

  • ½ tsp sea salt

  • ½ tea baking soda

  • ½ cups coconut flour

Instructions

  1. Mix, eggs, vanilla, applesauce, sea salt, baking soda, honey, and cinnamon together and blend until smooth.

  2. Slowly stir into the coconut flour until moistened.

  3. Lightly oil your pan with coconut oil place over medium heat.

  4. Pour or scoop the batter onto the griddle, using approximately ¼ cup for each pancake.

  5. Brown on both sides and serve hot.

http://paleoaholic.com/paleo/paleo-coconut-flour-pancakes/