Immune Boosting Pineapple Salsa (vegan, paleo)
Since many of us are stuck at home, feeling kinda stressed, eating ALL of the snacks and wanting to keep our immune systems strong I thought I would make up a little recipe to solve all the problems. It features pineapple, red bell pepper, cilantro, garlic, ginger, onion and lime- all super powerful foods for boosting immunity and keeping digestion strong. Swipe through to the last slide for more info on the health benefits of each ingredient. This salsa is perfect on fish, shrimp, with black beans & rice, with organic tortilla chips and on top of grilled veggies. It’s also great straight from the spoon. It’s super fresh, slightly sweet, a little tart and has a kick from the fresh ginger and garlic. You could add fresh jalapeño and/or diced mango for a yummy variation. If you make it please let me know how it turns out!
Happy quarantine snacking, friends!
INGREDIENTS
1 1/2 cups finely diced fresh pineapple
1/4 cup finely diced red bell pepper
1/4 c chopped cilantro
2 cloves garlic, minced
3 tbsp finely diced red onion
1-2 tsp crushed fresh ginger
Zest of one lime
Juice of one lime
1/4 tsp salt
DIRECTIONS
Cut the pineapple by first removing the outer skin then cut around the tough inner core so that you’re left with the best part of the fruit.
Finely dice the pineapple into 1/4 inch pieces.
Finely dice the red bell pepper. Tip: First cut it into very thin strips then cut it again on the horizontal so that you end up with a tiny dice.
Do the same for the red onion.
Finish prepping the rest of the ingredients then place everything in a bowl and mix well. I recommend starting with 1 teaspoon of ginger because 2 is pretty potent (and spicy!).
Time to enjoy! This goes great with fish and shrimp, chicken sausage, black beans and rice, and of course organic tortilla chips. I put mine on top of roasted zucchini slabs and it was delish. You could also scoop it with romaine hearts or endive leaves.
Spicy Turkey Boats (paleo)
We met some friends down at Waikiki a few weeks ago to share a dinner picnic and watch the Friday night fireworks, and these yummy, easy-to-pack turkey boats were my contribution to the spread. I gathered up ingredients from my fridge and spice cabinet that I thought would go well together, and I have to say that the mix I came up with turned out to be one of my favorite things I've ever made. Bold statement, but it's true! The citrusy notes of the lemon and coriander pairs nicely with the smokey cumin and bacon, and the ground turkey and kale provides a nutrient dense, mild background that really lets all of the flavors shine. A final touch of spicy sweet sriracha gives just the right amount of kick, and the whole thing is so tasty that I could eat this for days. We spooned generous portions onto crisp romaine "boats" for a high protein, low carb starter, but it would be equally delicious paired with roasted root vegetables, your favorite gluten free grain, or on top of a salad of leafy greens and chopped crunchy veggies.
INGREDIENTS
3 tbsp EVOO
1 pound organic ground turkey
1/2 large onion, diced
5 large cloves garlic
1.5 tsp coriander
1 tsp cumin
Zest of one lemon
1.5 tsp Himalayan salt
4 strips bacon cooked crisp then finely chopped
1 tbsp sriracha
Juice of 1.5 lemons (or 1 if it's very juicy)
4 large stalks of curly green kale, ribs removed and leaves chopped small
1/2 cup chopped cilantro
Romaine heart leaves, washed and dried
DIRECTIONS
In a Dutch oven or large skillet, brown the onions in the olive oil over medium heat, stirring frequently. Add the turkey and garlic and cook until the turkey is no longer pink, breaking the meat up with a wooden spoon so that it crumbles. Add in the coriander, cumin, salt, lemon zest, bacon, and kale, and cook until the kale has completely wilted. Turn off the heat and stir in the Sriracha, lemon juice and cilantro. Check for seasoning and add more salt, lemon juice, or Sriracha if needed. Let the mixture cool a bit before spooning it onto the lettuce boats. Enjoy!
Double Chocolate Pecan Cookies (vegan, paleo) And a cute gift idea!
Happy National Cookie Day 2015!
In honor of National Cookie Day and all of the holiday baking that's happening right now, I wanted to share my newest recipe with you all. These Double Chocolate Pecan Cookies are rich, decadent, perfectly chocolatey and they happen to be loaded with healthy fats and fiber, too! A little crispy on the outside and chewy on the inside, they feature ground pecans in place of flour, maple syrup instead of refined sugar and they get their richness from coconut butter. The ingredients are quite different from traditional cookies, but they are just as delicious and I find them to be far more satisfying. They are a fantastic way to treat yourself to something sweet this holiday season without that feeling of total sugar overload.
And if you are looking for a fun gift idea for friends and family, why not make an extra batch (or three!) to give away? Once your cookies have completely cooled you can stack them in these adorable jelly jars, and seal them off with some cute fabric and a handwritten label. I don't know anyone who doesn't love receiving a handmade, from-the-heart gift during the holidays- I know I certainly do!
Prep time: 20 minutes Bake time: 8 minutes Yields: about 20 cookies
INGREDIENTS
1 cup ground pecans, lightly packed
2 tbsp tapioca starch
2 tbsp unsweetened cocoa powder
1/4 tsp baking soda
1/8 tsp fine sea salt
1/4 cup coconut butter or coconut manna (not coconut oil)
3 tbsp maple syrup, room temperature
2 tsp vanilla extract
1/2 cup semisweet or dark chocolate chips
DIRECTIONS
Preheat the oven to 350 degrees, and line two baking sheets with parchment paper.
Grind pecans in a food processor or dry container of a Vitamix. It doesn't need to be ground as fine as flour, and some little chunks are fine. Set aside.
In a medium sized mixing bowl, whisk together the tapioca starch, cocoa powder, baking soda, and sea salt. Stir in the ground pecans and mix well. I like to use a fork or whisk for this step.
In a separate bowl, mix the maple syrup, coconut butter, and vanilla until smooth. Be sure to stir the coconut butter before measuring it out, and also make sure that the maple syrup is at room temperature. If your mixture is a little chunky, you can warm it up by setting the bowl in a larger bowl of hot water, or by placing it in the microwave for about 20 seconds.
Pour the wet ingredients into the dry ingredients and mix until well combined. Stir in the chocolate chips.
Use a round tablespoon measure to scoop out the dough. Use your fingers to pack the dough into the measuring spoon, then gently nudge it out of the spoon and onto the baking sheet.
Use your fingers or palm to gently flatten the cookies. If some of the chocolate chips try to escape (they always do with this recipe), just tuck them back into the dough or press them onto the tops of the cookies. If you are planning to package your cookies in jelly jars, you'll want the cookies to be no more than 2 inches in diameter.
Bake for 8-10 minutes at 350 degrees, then let them cool completely on the pan. The bottoms should be slightly golden brown, but not burnt. My gas oven does the job in 8 minutes- if yours runs a little below temperature then you might want to leave them in for 10 minutes.
These are my all time favorites!
Enjoy!
Chai Spiced Pumpkin Custard (vegan, paleo)
If you have been craving something pumpkin and spice, but don't fancy yourself a baker, or just want to try something new, then this recipe is for you. My Chai Spiced Pumpkin Custard is rich, creamy, perfectly sweet and spicy, and it's filled with lots of fiber and healthy fats so you can feel great about indulging in this decadent treat. It's also incredibly simple to make. You just blend the ingredients and then pour into ramekins and let it set up in the fridge. No cooking, no fuss! My boys absolutely love this custard, and it's something that I am happy to give to them at any time of day. Whether you are looking for a new healthy dessert option for your family, or planning an autumnal meal for guests, I hope you enjoy this pumpkin deliciousness as much as we do.
Prep time: 10 minutes Makes 6 servings
INGREDIENTS:
1 cup full fat coconut milk, from the can (I used the Thai Kitchen brand)
2/3 cup + 2 tbsp pureed pumpkin
1/3 cup coconut butter or coconut manna (not coconut oil), room temperature
3 tbsp maple syrup
1 tsp pure vanilla extract
1-2 tsp chai masala* (purchase at a health food store or Indian grocery, or check out my recipe here)
pinch of fine sea salt
*You can use pumpkin pie spice in place of the chai masala, or make your own spice mix by blending 1/2 tsp ginger, 1/2 tsp cinnamon, 1/8 tsp clove, 1/8 tsp cardamom, 1/8 tsp of nutmeg and a pinch of black pepper (all ground). Mix well, then measure out 1-2 teaspoons for your recipe, depending on how spicy you like your desserts.
DIRECTIONS:
Place 6 small ramekins or serving bowls on a tray, and set aside. My ramekins can hold 1/2 cup each, but I filled them with about 1/3 cup of custard to create 6 servings.
If your coconut butter or coconut manna has separated in the jar, you'll need to stir it before adding it to your recipe. To do this, close the lid tightly and place the jar in a bowl of hot water to allow it to soften for about 5 minutes, then carefully stir until the coconut solids and the coconut oil are completely blended.
Place all ingredients in a medium sized bowl and blend with a hand immersion blender until the salt has dissolved and the custard is completely smooth. If you don’t have an immersion blender you can puree the mixture in a standard blender until smooth.
Pour about 1/3 cup of your prepared custard into each ramekin. I used a measuring cup with a spout to achieve a clean pour.
Place your filled cups in the fridge, and allow the custard to set up for at least 4 hours. Cover with plastic wrap once it has set, to keep it fresh. It's best eaten within a few days, although I doubt it'll last that long!
Turkey & Veggie Scramble (paleo, aip-friendly, egg-free)
We all know that breakfast is our most important meal of the day. I personally do best when I eat a protein-rich, nutrient-dense dish in the morning, but my dietary restrictions and major egg allergy can make that a challenging task. I have been trying to branch out with the types of animal protein that I eat lately, and I recently discovered that ground turkey is tasty, despite my dislike of the roasted version at Thanksgiving. Yesterday evening I came up with this yummy Turkey & Veggie Scramble while Ben and the boys were riding bikes and scooters at the park, and although it was last night's dinner, this colorful dish has become my new favorite breakfast option.
The mild turkey took on the earthy flavors of the turmeric and coriander beautifully, and the sauteed onion, celery and carrots provided both sweet and savory notes that are pleasing to even the pickiest of palates. The boys enjoyed their scrambles without any added condiments, but Ben and I garnished our bowls with zesty scallions, hot sauce, and a squeeze of lemon, and it was really delicious. As an added bonus, it actually looks just like scrambled eggs, thanks to the deep golden hue of the turmeric. I happily ate the leftovers for breakfast this morning, with all the toppings, alongside a mug of rich black tea.
I used carrots in this dish to appease my little ones, but any mix of vegetables would be great. I think next time I might use a dark leafy green like kale or collards, and chopped broccoli or cauliflower florets in place of the carrots. Like eggs, ground turkey provides the perfect backdrop for getting creative with whatever you might have in your kitchen. If you are looking for some new breakfast inspiration, I hope you'll try this out!
INGREDIENTS:
3 tbsp ghee or virgin coconut oil
1/2 medium yellow or white onion, diced
3 stalks celery, diced
3 large carrots, peeled and diced
1 1/4 pounds ground turkey (I use ground turkey breast, but any type is fine)
3/4 tsp ground turmeric
3/4 tsp ground coriander (omit for AIP)
1 1/4 tsp granulated garlic (or 2 cloves of fresh garlic, minced)
1 1/4 tsp Hawaiian red salt or pink Himalayan salt (use more or less depending on your personal preference)
Zest of one lemon
Juice of one lemon
1-2 tbsp ghee or coconut oil (optional)
1/3 cup chopped fresh cilantro
Chopped scallions (for garnish)
Lemon wedges
Sriracha*, or your favorite hot sauce for garnish (omit for AIP)
*I found a natural brand of Sriracha at my neighborhood grocery store that doesn't contain any nasty preservatives or MSG. It's always good to read labels to know exactly what you are putting in your body!
DIRECTIONS:
1. Heat ghee or oil in a large skillet over medium low heat.
2. Add diced onion, celery, carrots, and a pinch of salt, and saute until the veggies are tender and just starting to brown. If you are using fresh garlic, add it here.
3. Add ground turkey, break it up with a wooden spoon, and cook until the turkey is halfway cooked through, crumbling the meat as you go.
4. Sprinkle the turmeric, coriander, granulated garlic, and lemon zest over the meat and veggies, and continue to cook the mix until the turkey is no longer pink.
5. Stir in the salt and lemon juice, turn the heat down to low, cover the skillet and let it simmer for another 5 minutes.
6. Stir in the chopped cilantro, and do a taste test. This is where you may want to add another tablespoon or two of ghee or coconut oil. Ground turkey breast is almost completely fat free, so I needed to add a couple of tablespoons of ghee to the dish to make it flavorful and satisfying. Don't be afraid of cooking with healthy fats! They do a body good.
7. Spoon your Turkey & Veggie Scramble into bowls, and garnish with the fresh scallions, a drizzle of your favorite hot sauce, and a squeeze of lemon, if you wish.
Enjoy!
The Easiest Pulled Pork Ever (paleo, slow cooker)
Happy New Year, friends! I hope you all had a fun and relaxing end to 2014. We enjoyed a fabulous staycation here with my sister who came to visit us from Seattle, and we've been slowly getting back into the swing of normal life. This last week I spent a good chunk of time making some changes to my website that I hope will make for easier navigation, and a more streamlined experience. It's still a work in progress, so if you have any requests or comments, I would love to hear from you. As always, I have been experimenting with creating recipes in the kitchen, and here is one of my new favorites: The Easiest Pulled Pork Ever.
This has got to be one of the easiest and most delicious meat dishes that I've ever made. It takes just 5 minutes of prep time, and then it cooks all night while you are sleeping. I started this slow cooker pulled pork for the first time one evening last week, and the house smelled amazing when I woke up the next morning. The meat was so tender and juicy that it completely fell apart when I barely nudged it with my fork. Yum! Felix and I were so into it that we shared a big bowl of pulled pork for breakfast alongside some steamed broccoli and roasted sweet potatoes. Unconventional, I know, but it was delicious! This succulent meat would also be the perfect filling for tacos or burritos, or served alongside some rice and sauteed greens. I bet it would also be great under some melted cheese on a yummy sandwich with pickled veggies, or for a lighter meal, on top of a mixed salad with chopped apples and a gingery apple cider vinaigrette. Whichever way you decide to enjoy your slow cooker pulled pork, I hope you make some soon, and please let me know how it turns out!
INGREDIENTS:
One 2 1/2 -3 pound boneless pork shoulder
1 cup sliced yellow or white onion
5 cloves fresh garlic, roughly chopped
2 inch chunk of fresh ginger, sliced
1 cinnamon stick
2 whole cloves
4 whole cardamom pods (omit for Autoimmune Protocol)
1/4 cup water
1-2 tsp red Hawaiian salt, pink Himalayan salt, or any sea salt. The amount will depend on the size of your pork shoulder as well as your preference. I used 2 tsp coarse red Hawaiian salt for a 3 pound piece of meat and it was perfect.
15 turns of the pepper mill (omit for AIP)
1 tbsp apple cider vinegar
Variation: If you are able to tolerate tomatoes, a tasty alternative to this simple recipe is to add a tablespoon of tomato paste and 2 teaspoons of ground cumin. Mix well, and turn the pork shoulder a few times to coat before cooking.
DIRECTIONS:
Place the onions, garlic, ginger, cinnamon, cloves, cardamom, apple cider vinegar, and water in the bottom of your slow cooker pot and give it all a stir. Lay the pork shoulder on top of the onion and spices, then sprinkle with the sea salt and freshly ground pepper and turn the pork shoulder a few times to coat. Cover, and let it cook on low for 8-10 hours. Use a fork to gently pull the meat apart, and remove the whole spices before serving.
Slow Cooker Chicken Curry (paleo)
It's almost Thanksgiving!
I love this time of year. The weather in my neighborhood cools down to a perfect 78 degrees, and everyone starts to get super festive with get togethers, holiday activities, and lots of yummy food. I had my girlfriends over on Saturday evening for a potluck and jewelry party (you can check out my friend Chun's dainty pieces here), and my contribution to the dinner table was this Slow Cooker Chicken Curry that turned out to be a hit. I make this dish probably 2-3 times a month, and I almost always put it on the menu if we are entertaining guests. Aside from being a crowd pleaser (it's even kid-approved), it's an easy, fool-proof recipe that requires little prep time, and then the slow cooker does the majority of the work for you.
I used to make my curry with a can of organic diced tomatoes and a couple of tablespoons of tomato paste, but last week I started on a modified version of the Autoimmune Protocol Diet, which sadly does not include tomatoes or any of the nightshade vegetables. It may sound like an extreme way of eating, especially since I don't actually have autoimmune disease, but this anti-inflammatory diet has already improved my digestion and lessened my fatigue symptoms in just 6 days, so it's 100% worth it to me to stick with this eating plan for now.
To make my Slow Cooker Chicken Curry nightshade free, I used puréed pumpkin in place of the tomato, and it turned out wonderfully! I thought that the pumpkin would be a perfect substitute for the tomato because of it's slightly tart flavor, and because it goes so well with spices such as cinnamon, clove, and cardamom. You can't taste the pumpkin in the curry, but it gives the dish a beautiful color, a boost of fiber and nutrients such as beta carotene, and it blends with the coconut milk and spices to create a deeply flavorful sauce. If anyone in your family is finicky about eating their vegetables, this is a fantastic way to sneak some veggies into their diets. I'm sharing a batch of this at Nikhil's Thanksgiving celebration tomorrow at school, and I am curious to see how the parents and kids like it!
Whether you are looking for a seasonal alternative to the traditional Thanksgiving dinner, or wanting to add a hearty slow cooker meal into your weekly rotation, I hope you try this out and enjoy it as much as we do!
Prep time: about 25 minutes Cook time: 5-6 hours Servings: 10-12 (you'll have leftovers for sure)
INGREDIENTS:
4-5 pounds boneless skinless chicken thighs
1 cup pure pumpkin purée (canned or homemade)
1 14 oz can full fat coconut milk
1 medium yellow onion, peeled and cut into large chunks
5 cloves garlic, peeled
2 inch chunk of fresh ginger, peeled and cut into chunks
1 cinnamon stick
1 tbsp ground cumin
1 tbsp ground coriander
1.5 tsp ground turmeric
6 whole cardamom pods
6 whole cloves
1 bay leaf
1 1/2 tsp sea salt
15 turns of the pepper mill
1/4 cup fresh lemon juice (or more to taste)
1/4 cup chopped cilantro
Note: If you would like to try my original recipe that calls for tomato, simply replace the pumpkin purée with one 14 oz can of diced tomatoes, plus 2 tablespoons of tomato paste, and omit the cinnamon stick. Add the diced tomatoes to the blender with the coconut milk, ginger, garlic, and onion, and purée until smooth, then add this sauce to the chicken and dry spices. The rest of the recipe remains the same. If you'd like to make the pumpkin recipe, but can tolerate tomatoes, I highly recommend adding a tablespoon or two of tomato paste to your curry. It gives the dish a beautiful depth and really brings everything together. If you are sticking to the pumpkin recipe, be sure to add lots of lemon juice to taste, as it will brighten the curry and tie the flavors together.
DIRECTIONS:
Rinse your chicken under cold water, and shake off as much water as possible. Trim any excess fat from the chicken thighs, and cut the meat into large chunks. Place the chicken in the pot of your slow cooker, and get started on the sauce. Place the coconut milk, onion, garlic, and ginger into a high speed blender or food processor, and blend on high until smooth. Pour this mixture over the chicken, then add the pumpkin, and all of the spices- cinnamon, cumin, coriander, turmeric, cardamom, cloves, bay leaves, salt, and pepper- and give it a good stir. Cover the pot, and turn your slow cooker to the low setting. Let it do its job for 4 or 5 hours, then turn the setting to high, and crack the lid so that the steam can escape and the sauce can reduce, stirring occasionally. I usually do this in the last hour or 2. Alternatively, you can leave it on low for 8 hours overnight, or while you're gone during the day, and you most likely won't need to let the sauce reduce. When you are ready to serve, stir in the lemon and cilantro, and do a taste test. Add more salt and/or lemon if necessary, to taste. Serve with rice, quinoa, or chapati. I like to eat mine drizzled with virgin coconut oil and a squeeze of lemon, with a side of roasted sweet potatoes and a dollop of green chutney. For a little kick, I suggest adding some Sriracha or your favorite hot sauce.
I hope you all have a wonderful Thanksgiving holiday filled with love, gratitude, and good food. I am certainly grateful for all of you.
With Aloha,
Fauzia
Cinnamon Raisin Cookies (vegan, paleo, nut-free)
Happy Monday, everyone!
Hurricane Ana brought us a weekend full of non-stop rain, and the cool, grey weather put me in a baking kind of mood. Yesterday afternoon I made a batch of these divinely aromatic cookies, and I thought this would be the perfect time to share my newest recipe with you all.
Crisp on the outside, and chewy on the inside, my Cinnamon Raisin Cookies are so good for so many reasons. For the past month I have been working on a cookie that is Paleo, vegan, and nut-free, and I was pleased when this recipe turned out perfectly.
Free of eggs, dairy, grain, tree nuts, refined sugar, and gluten, these yummy bites are exactly what I was hoping for. When I did food allergy testing about 6 years ago, it was eggs and almonds that came up as my two biggest offenders, and I have many friends and family members who also avoid nuts, so I wanted to come up with a baked treat that we can all enjoy without triggering a negative immune response or digestive upset.
Instead of relying on almond flour, which is the most commonly used flour in Paleo baking aside from coconut flour (which requires the use of eggs), my Cinnamon Raisin Cookies feature a base of ground raw sunflower seeds and dried unsweetened coconut. Low in sugar, but rich in fiber, protein, and healthy fats, I feel great about giving these to my boys at any time of the day, and I rely on them for an energy-packed snack for myself. They are also the perfect companion to a cup of tea at the end of the day.
If you aren't crazy about raisins, feel free to use any type of dried fruit instead (I avoid ones with added sugar), or turn these into chocolate chip cookies by using a half cup of chopped dark chocolate chips in place of the raisins. Don't be intimidated by the use of ground raw sunflower seeds- you can easily grind them yourself at home using your food processor or a clean spice grinder.
Yields about 2 dozen cookies
DRY INGREDIENTS:
1 1/2 cups finely ground raw sunflower seeds (make sure they are not roasted or salted)
1/2 cup dried unsweetened shredded coconut
3/4 tsp ground cinnamon
1/2 tsp baking soda
1/4 tsp fine sea salt
WET INGREDIENTS:
2 tbsp pure maple syrup
1/4 cup plus 1 tbsp unrefined virgin coconut oil, melted and cooled
3 tsp pure vanilla extract
1/2 cup raisins, roughly chopped
DIRECTIONS:
Preheat your oven to 350 degrees, and line a baking sheet with parchment paper.
First, grind your raw sunflower seeds in a clean, dry spice grinder or food processor. I have used both methods and found that the food processor is much easier. You can do a larger quantity at once, and the flour doesn't clump together, as it tends to do in the spice grinder. Fit your food processor with an "S" blade, and let it run for about 3 or 4 minutes until the seeds are finely ground. It's okay if the sunflower seed flour looks a bit grainy or mealy. It doesn't need to be superfine for this recipe.
Whisk all of the dry ingredients together in a medium sized mixing bowl, making sure there are no clumps. Make a well in the center of the bowl, and add the maple syrup, coconut oil, and vanilla. Stir well until everything is well combined, then add in your chopped raisins and mix well again. The dough should be quite sticky.
Scoop your dough by a packed tablespoon measure onto the lined baking sheet, using your finger to scoop the dough out of the measuring spoon. Make sure that you really pack the tablespoon so that the balls of dough that you turn out onto the baking sheet aren't full of air pockets. You don't want to have crumbly cookies in the end!
These cookies don't spread much when they bake, so you can fit 15 on a standard sized sheet.
Gently flatten the cookies with your fingers, leaving an inch between each pressed cookie.
Bake for 6-8 minutes until they are slightly golden brown, and crispy along the edges, being careful to avoid overdone cookies. Remove them from the oven and let the cookies cool for at least 5 minutes on the baking sheet before transferring them to a cooking rack. Allow your cookies to cool completely before storing them in an airtight container.
Note: Because it's so humid here I always store my baked goods in the fridge to maintain their freshness, and I love these cookies right out of the fridge. I've found that they stay crisp on the outside for a couple of hours after coming out of the oven, but they tend to lose that crunch after a while. I'm assuming it's because of the high humidity here, but I'm curious to know how yours fare in other climates!
Are your cookies green?!
Don't be alarmed if your cookies take on a slightly green hue and/or turn bright green in the middle. There's nothing wrong with your cookies- it's just due to a chemical reaction between the chlorophyll in the sunflower seeds and the baking soda. I've also found that my cookie dough turns green if I don't bake it right away (I'll sometimes make the dough ahead of time and refrigerate it to bake later). My boys love finding green inside their cookies.
I love getting your feedback! Do you have a favorite healthy go-to snack? I'm always looking for new snack ideas for myself and my boys.
Creamy Leek, Mushroom & Chicken Soup (paleo)
Yesterday afternoon I decided to make some homemade gluten free pizza crust so that the boys could have pizza night, which is Nikhil's favorite. While I was waiting for the dough to rise, I searched through the fridge to figure out what I was going to make for myself for dinner, because as much as I love pizza, the bread & cheese combo just doesn't agree with me. My internal clock must sense that it's officially fall now, as somehow I was craving soup again, even though it continues to be close to 90 degrees here! In the fridge I found a whole leek and a bunch of fresh dill leftover from the delicious Summertime Salmon Chowder that I made last week, as well as the remnants of a rotisserie chicken that I had picked up over the weekend. I also found a handful of crimini mushrooms in the fridge, which I thought would work well with the leeks and the dill. My findings were especially fortuitous because I love mushrooms and any type of onion, but Ben barely tolerates them (I think he's mildly allergic to onions), so I wouldn't normally make something like this for the family. I knew Ben would enjoy pizza night with the boys, so I got to work on my own dinner, and came up with this oh so yummy soup.
INGREDIENTS:
3 tbsp extra virgin olive oil
1 medium leek, halved lengthwise then thinly sliced (2 cups)*
2 stalks celery, halved lengthwise then sliced into 1/4 inch thick pieces
5 crimini mushrooms, thinly sliced
1 can full fat coconut milk
2 cups chicken stock**
1 1/2 tsp paprika
10 turns of the pepper mill
2 Tbsp chopped fresh dill
1 1/2 cups cooked chicken, roughly chopped (I used a rotisserie chicken)
1/2 tsp sea salt, or less to taste
*A tip about cooking with leeks: I was taught to use the white and light green portion of the leek, and not the darker green, tougher part. Leeks grow in sandy soil, so you want to be sure to properly rinse your leeks in a colander after slicing them. You can also soak the sliced leeks in a large bowl of water to let the heavier soil sink to the bottom, and then rinse several times to ensure that all debris has been removed. You don't want gritty soup!
**If you use reduced sodium stock, you may need to add more salt at the end to achieve the right flavor.
DIRECTIONS:
In a large soup pot with a tight fitting lid, heat the olive oil over medium heat. Add the leeks, celery, and mushrooms to the pot and saute your veggies until the leeks are tender, and have just started to brown a little bit, about 8 minutes. Stir in the coconut milk, chicken stock, paprika, black pepper, and dill, and bring to a low boil. Place the chicken in the pot, give everything a good stir, and then cover your pot. Reduce the heat to the lowest setting, and let it simmer for 10 minutes, until the celery is tender. Taste your soup, and if you require more seasoning you can add 1/4-1/2 teaspoon of sea salt. I added 1/2 teaspoon of salt to mine, and it tasted perfect. Ladle the soup into bowls and garnish with some dill fronds if you'd like. I devoured mine on it's own, but I think it would be delicious with some buttered gluten free toast, or a chunk of crusty sourdough bread. I recommend making a double batch of this soup so that you can freeze some to have on a chilly night when you just don't feel like cooking.
Enjoy, friends!
Summertime Salmon Chowder (paleo, aip-friendly)
Despite our humid, 88 degree weather here, I found myself craving salmon chowder of all things the other afternoon. I did an online search for a Paleo version, and thought that the ingredient list of Sarah Fragoso's Scrumptious Salmon Chowder looked appealing. I had most of what I needed at home except for carrots, bacon, and leeks, so the boys and I took a trip to our well air conditioned grocery to get some stuff. It was a great excuse to get out of the house and cool off. Although Sarah's recipe doesn't call for it, I picked up some crisp celery at the store to add to my soup because I wanted that extra savory flavor in there. I also opted to cook the bacon in whole strips, and then poured off the bacon fat and replaced it with virgin coconut oil before sauteing my veggies. I know it's common in Paleo cooking to use a fair amount of bacon fat, but I'm just not a fan. I made a few more changes to the recipe, but mostly stuck to Sarah's ingredient list and I have to say that the result truly was scrumptious! Both of my boys enjoyed the dish, and I ate two large bowls at dinner, plus a bowl for lunch the next day. I shared it with a friend of mine, and her response to her first bite was "yes!" So, even though this is not my original recipe, I wanted to share it with you because it's just that good. And if you feel like checking out the Everyday Paleo website, be sure to look for Sarah's Puerto Rican Beef and Chocolate Custard recipes. They are two of my faves.
Adapted from Everyday Paleo
INGREDIENTS:
12 oz nitrate and nitrite free bacon, cooked until crispy
1 Tbsp virgin coconut oil
1 ½ cups leeks, sliced into thin rounds- about one medium sized leek*
3 large carrots, peeled and cut into 1/4 inch thick half moons
2 stalks celery, chopped
3 cups chicken stock- not reduced sodium**
1 13.5 oz can full fat coconut milk
2 tablespoons fresh dill, chopped
1 lb of wild salmon fillets (skin and bones removed)
10 turns of the pepper mill (omit for AIP)
*A tip about cooking with leeks: I was taught to use the white and light green portion of the leek, and not the darker green, tougher part. Leeks grow in sandy soil, so you want to be sure to properly rinse your leeks in a colander after slicing them. You can also soak the sliced leeks in a large bowl of water to let the heavier soil sink to the bottom, and then rinse several times to ensure that all debris has been removed. You don't want gritty soup!
**If you use reduced sodium stock, you may need to add salt at the end to achieve the right flavor.
DIRECTIONS:
First, cook the bacon in a large skillet until it's crispy, then transfer it to a plate lined with paper towels (to absorb the excess oil), and pour the bacon fat from the skillet into a disposable receptacle. You may need to cook the bacon in two batches. Add the coconut oil to the skillet (or a soup pot if your skillet is too shallow), then add in your leeks, carrots, and celery. Saute the veggies until they are tender- I cooked mine for about 7 minutes over medium heat. While your veggies are cooking, chop the crisped bacon into small bite sized pieces. Now add your coconut milk, chicken stock, bacon, black pepper, and dill to the pot and bring to a low simmer. Add in the whole salmon fillets and gently simmer until the fish starts to flake apart, which should take 5 minutes or so. Once the salmon has cooked through (but not overcooked!), and the carrots are tender, your chowder is ready. Ladle into bowls and garnish with a few sprigs of fresh dill if you'd like.
Enjoy!
Banana Lime Magic Bars (raw, vegan, paleo-friendly)
Aloha Everyone!
It has been almost 3 months since I last posted. Yikes! We've had a very busy (and beautiful) spring here in Honolulu, but now that it's almost officially summer, it feels like things are starting to slow down a bit. I created this recipe yesterday evening while my littlest one was taking an unexpected nap, and I am super excited to share it with you. Sweetened only with fruit, these tangy freezer bars are the perfect summertime treat for the whole family, and they are so easy to whip up. Ben and I each enjoyed one for dessert last night (they weren't ready until after the boys had gone to bed), and he loved them so much that he called them "magic." I think you'll feel the same!
PREPARE THE CRUST:
1 cup raw cashew meal (I bought mine at Trader Joe's, but you can easily grind raw cashews in your food processor to make your own)
or use 1 1/4 cup raw pecans or walnuts and grind them in the food processor or blender
7 soft Medjool dates, pits removed
2 tbsp virgin coconut oil, melted and cooled, plus more to grease the pan
1 tsp pure vanilla extract 1/4 tsp fine sea salt
Drizzle a little bit of coconut oil into a dry, 9x5 inch loaf pan. Spread it around with your fingers, then line the pan with a piece of parchment paper, allowing for extra paper on the sides (you will use the excess to pull the frozen mixture out of the pan). The coconut oil on the pan prevents the parchment from slipping around while you're trying to line the pan. Do your best to press the paper into the corners of the pan, making it as smooth as possible. Don't worry if it looks a little awkward.
Place all of your crust ingredients, including the 2 tbsp virgin coconut oil, into a food processor fitted with an "S" blade, and pulse until the ingredients are all well incorporated and you have a sticky, crumbly looking "dough." If you are making your own cashew meal, first grind the cashews, measure out exactly one cup, then add that back into the food processor with the rest of your ingredients.
Turn the dough out into your lined loaf pan, then use your fingers to press the dough into the bottom of the pan, creating your crust. You want to get the crust as evenly thick as possible. Put the pan into the freezer to allow to the crust to firm up, and get started on your filling.
FOR THE FILLING:
3/4 cup mashed ripe banana (I used 2 white apple bananas from my local farmers market, but regular bananas will work just as well).
3-4 tbsp fresh lime juice (you may want to add a bit more if using regular bananas, as apple bananas tend to be more tart)
1 tsp (packed) lime zest
1/2 cup raw coconut butter (I love the Artisana brand)
1 tbsp virgin coconut oil, melted and cooled
tiny pinch of fine sea salt
To prepare the filling, first mash the bananas with a fork until you reach a pureed consistency, then measure out 3/4 cup.
Place all ingredients into a bowl and process with a hand immersion blender until smooth. You can also use your regular blender to achieve the same result.
Remove the crust from the freezer. Pour the filling onto your prepared crust, then use a spatula to gently spread it out so that it's evenly distributed over the crust, taking care to avoid thin or thick spots. When you cut your bars after freezing, you want them to have a uniform thickness.
Put the pan into the freezer and let it all set up for at least 3 hours (it may take longer depending on how cold your freezer is). If you are going to leave it to freeze overnight, I suggest covering the pan tightly with plastic wrap to avoid freezer burn.
These bars are best served straight from the freezer. When you are ready to indulge, remove the pan from the freezer, let thaw for about 20 minutes then pull up on the sides of the parchment paper to remove your slab of goodness onto a cutting board, keeping the parchment paper intact.
Use a large, sharp knife to slice it into uniformly sized bars. You can make them as big or as small as you'd like. I cut mine into about 2X3 inch rectangles. I think it would also be fun to make them into little 1 inch squares for smaller fingers.
Store your Banana Lime Magic Bars in the freezer in an airtight container, and separate the bars with sheets of parchment paper to prevent them from sticking together. For the best flavor, allow them to sit at room temp for a few minutes before serving. Enjoy!
Lemony Kale & Apple Salad (vegan, paleo)
I am on a mission to eat more vegetables everyday. Last year I met a registered dietician who told me that he eats ten servings of fresh fruits and vegetables each day. Ten servings! I'm not saying that I think we all need to consume that much produce every single day, but it did get me thinking about what I'm really eating on a daily basis. While I try to get ample veggies into my diet (I read here that a good rule of thumb is to try to fill half your plate with fruit or vegetables at each meal), I'm not sure if this always happens. It's pretty easy to just reach for a piece of fruit, but my goal is to consume more dark, leafy greens like collards, mustard greens, bok choy, chard, watercress, arugula, and kale. I've found that the more greens I eat each day, the better I feel. I have more energy, I crave less sugar, and my mood seems more mellow overall. I got together with some friends over the weekend, and we ended up having a conversation about how kale is going to save the world (there's actually a t-shirt that makes this claim!). Needless to say, my friends and I are kale fanatics, and rightfully so. For starters, it's delicious sauteed with garlic, cooked into soups, baked into lasagna, blended into smoothies, marinated in salads, roasted with olive oil, salt and pepper, and oven-crisped to make kid-friendly kale chips. And of course we've all heard about the magnificent health benefits of kale (you can read about these benefits here and here). I have many kale recipes to share with you, but I thought that this simple, refreshing, easy-to-prepare salad is a great start. Make a batch, keep it in your fridge, and snack on it throughout the day as a yummy way to get more fresh fruits and veggies into your life.
INGREDIENTS:
1 large bunch of kale (any variety will work, although I prefer green curly kale or Lacinato)
2 1/2 cups diced Fuji apple (about 2 small apples, or 1 1/2 large)
2 tbsp extra virgin olive oil
3 tbsp fresh lemon juice
the zest of one lemon
1/2 tsp salt
Freshly ground black pepper, to taste (I used 15 turns of my pepper mill. Omit for AIP)
Note: Whenever possible, I like to buy organically grown kale and apples to avoid the pesticides used on conventional varieties.
DIRECTIONS:
Wash your kale well to remove residual dirt, sand, and all of the little critters that love kale as much as we do. I do this by rinsing each stalk individually front and back, and then I shake off the excess water. You can also place your kale in a large bowl, fill it with cold water, then agitate the kale with your hands to loosen any debris. Repeat this 3 times. Drain the excess water from your washed kale by giving it a few good shakes in a colander, or you can use a large salad spinner.
Remove the tough stems from your kale, roughly chop the leaves, and place them in a large mixing bowl.
You can easily "zip" the leaves from the stem by holding the stalk upside down, then grasp the end of the stem with one hand and use your other hand to pull the leaves down, separating them from the stem.
This is how much kale I got after removing the stems, and chopping the leaves with a large knife- around 8 cups.
Prepare your dressing by whisking together the olive oil, lemon juice, lemon zest, salt, and pepper, and then pour this mixture over your kale.
Use your hands to give it all a good mix, then massage the kale leaves to help break down the tough fibers. The volume of the kale will shrink considerably after doing this.
Add in the diced apple, mix again, and do a taste check for seasonings.
Make any necessary adjustments, then store your salad in an airtight container in the fridge for up to 3 days (although I doubt it'll last that long!).
As you can probably tell, this is one of my favorite ways to eat kale. What is yours?
Khima Matar aka Beef & Peas Curry
This is one of my all-time favorite dishes. We ate a lot of khima matar growing up, and I remember both my grandmother and my mom making it. It's nourishing, comforting, deeply satisfying, and I often crave it when I'm feeling rundown. The sweetness of the green peas pairs nicely with the rich, full bodied flavor of the spiced beef in such a perfect way that not only do Ben and I love it, but both of my little guys gobble this up (especially my 14 month old!). I usually serve this with my spiced jasmine rice for Ben and the boys, and then toss some steamed sweet potatoes in coconut oil for myself, to keep my meal paleo. I know that peas are controversial in the paleo world, but they seem to work well for me if eaten in moderation. Feel free to omit the peas if you don't care for them- this curry is still absolutely delicious without them.
INGREDIENTS:
2 tbsp unrefined virgin coconut oil 1 medium yellow onion finely diced (a little more than 1 cup, packed) 1 pound grass fed ground beef 1 tbsp ground cumin 1 1/2 tsp ground turmeric 4 Roma tomatoes 2 inch piece of fresh ginger, peeled and roughly chopped 3 large garlic cloves, or 4 smaller ones, peeled 1 1/2 tsp sea salt, more or less to taste 1 1/2 cups frozen peas 1 1/4 tsp garam masala 1-2 tbsp fresh lemon juice 1/4 cup fresh chopped cilantro
In a large saucepan or Dutch oven, melt the coconut oil over medium heat. Place the onions in the pot with a pinch of salt and saute them until they are golden brown, stirring frequently to prevent burning. This is the most time consuming step of this recipe (it takes me about 15-20 minutes), but it's well worth the effort. I think of browning the onions as creating the foundation for your curry. It lends a depth and sweetness to the dish that you will definitely miss if you skip this step.
While your onions are cooking, puree the tomatoes, ginger, and garlic in a food processor or blender, and set aside. I use a blender to do this, and my puree comes to almost exactly 2.5 cups.
Next, add the ground beef to your browned onions, crumble the beef with a wooden spoon, then stir in the cumin and turmeric. Reduce the heat to medium-low to ensure that the spices don’t burn, and cook the beef until it is no longer pink.
Add the pureed tomato mix to your beef mixture, along with the frozen peas, garam masala, and salt. Mix well, then cover your pot and allow everything to simmer for 30 minutes or more on the lowest setting. The longer it has to simmer, the better the flavors will meld.
Check for salt just before serving. If you don’t taste the spices, you probably need more salt. Stir in some fresh lemon juice and as much chopped cilantro as you'd like. Serve your peas and beef curry with spiced jasmine rice, or steamed sweet potatoes. A side of ripe avocado pairs nicely with this dish as well. We rarely have leftovers after eating this for dinner, but when we do, it's even tastier the next day.
On a side note...
These are some Molokai sweet potatoes that I picked up at my neighborhood farmers market. I had never tried this variety before, but I steamed them and loved their vibrant color after cooking. Molokai sweet potatoes are indeed sweet, and have a subtle, almost floral flavor along with a dense texture that makes them super satisfying to eat.
I want to know about the special finds at YOUR local farmers markets. What's currently in season in your part of the world that you're enjoying right now?
Bacon, Squash & Sweet Potato Hash (paleo)
I usually wake up ravenous, and this past Saturday morning was no exception. I could have reached for gluten free toast slathered in almond butter, but I decided to scrounge through the fridge to see what kind of hearty paleo breakfast I could come up with. I had a container of leftover oven roasted butternut squash and sweet potatoes that I had used the day before to make a delicious soup, so I grabbed that plus some bacon, red onion, celery, and fresh thyme I had purchased from my local farmers market. When I start my day off with protein and vegetables, I find that it's much easier to stay on track for the rest of the day. Right now staying on track for me means eating mostly paleo. No grains, legumes, dairy, or refined sugar. This savory hash is what I came up with. Feel free to substitute whatever roasted veggies and fresh herbs you have on hand. If you want to make this dish, but don't have any roasted vegetables in your fridge and don't want to hassle with roasting them, an easy shortcut is to simply steam the squash and sweet potatoes until fork tender, then toss them in a bit of extra virgin olive oil, salt, and pepper before adding them to the skillet. And if you don't have any bacon at home, your favorite sausage either crumbled or roughly chopped will do the trick. Omit the meat if you are vegetarian, or try this with veggie sausage. You can't really mess up a hash, so enjoy getting creative with your ingredients.
PREP TIME: 15 minutes COOK TIME: 15 minutes SERVES: 1
INGREDIENTS:
1 tablespoon extra virgin olive oil
1/4 cup red onion, sliced
2 stalks celery, roughly chopped
3 strips nitrate free bacon, cooked and roughly chopped
1 1/2 cups roasted sweet potatoes and butternut squash
1 1/2 teaspoon fresh thyme leaves
Salt and fresh ground black pepper to taste
1/2 tablespoon chopped fresh Italian parsley
1 pastured egg, cooked to your preference (I like over medium)
DIRECTIONS:
Heat olive oil in a medium skillet over medium heat. Place red onion, celery, thyme, and a sprinkle of salt in the skillet and saute until the vegetables are tender. Add bacon and roasted squash and sweet potatoes and gently saute until the roasted vegetables are heated through. Stir in the parsley, season with salt and pepper to taste, then top with a fried egg and dig in. I enjoyed my hash with a mug of hot chai.
I'd love to hear from you! What is YOUR favorite weekend breakfast?