Category Archives: GAPS

Raw Double Chocolate Mint Brownie Bites

Raw Double Chocolate Mint Brownie Bites

double chocolate brownie bites

 

I love to create treats that are just as tasty- but much more healthy than the typical dessert.   It is really fun. And fun to eat I might add. These little guys are super satisfying, and the mint addition makes them uniquely enjoyable.  They are no-bake, raw, dairy and grain free.

Brownie Bites:

 

Chocolate Coating:

  1. Combine all ingredients for brownie bites in food processor until a wet dough forms. (If it’s too wet, add more flour. Too dry, more coconut oil.)
  2. Roll into little 1 inch balls, freeze on plate to harden.
  3. Warm coconut oil just enough to melt it, adding in other chocolate coating ingredients until well combined.
  4. Dip cold brownie bites into chocolate drizzle, covering the entire ball.
  5. Place on parchment paper and re-freeze until hardened. Dip again to make a thick layer of chocolate. Store in fridge/freezer.

*For a quicker (less healthy option) you can melt store-bought chocolate chips and use that as your chocolate coating. This is the brand  of chocolate chips we use.

 

Creamy Vanilla Mint Jello

Creamy Vanilla Mint Jello

vanilla mint jello

 

 

RECIPE:

1/2 tsp- 1 tsp mint extract

25 drops liquid stevia (1/4 C. maple syrup)

Pinch real salt

1 1/2 C. coconut milk (canned or homemade)

1 1/4 C. filtered water

1 T. pure vanilla extract

1 vanilla bean (sliced and beans scraped out)

5 T. grass fed gelatin

Optional: Add a handful of chocolate chips for an extra special treat if you’re not concerned with keeping this low carb.

 

  1. Heat water, coconut milk and other ingredients (except for gelatin) in small pot until it begins to boil. Reduce to simmer.
  2. Whisk gelatin in briskly to liquid mixture and stir regularly until gelatin has dissolved (5-10 minutes).
  3. Poor into medium sized glass container and place in fridge to firm up for 3-4 hours.  Keep in glass container and cut into squares. Store in fridge.

DSCN3623

Turtle Cheesecake Squares

Turtle Cheesecake Squares
Who doesn’t love turtle? And turtle cheesecake is a whole other level of delight.  This grain-free, refined sugar-free ‘Turtle Cheesecake Squares‘ are absolutely decadent.  There are three steps to making them, but all it requires is a food processor and you’re golden.  No turning that oven on for these.  If you have never enjoyed the absolute silkiness of cashews as a ‘cream cheese’, here is your chance to be blown away.  This dessert will wow any guest you entertain, little and big mouths alike.

This complete recipe was shared on Primally Inspired.

Turtle Cheesecake Squares

Turtle Cheesecake Squares

Ingredients

    Crust
  • 1/2 C. dates
  • 1/4 C. unsweetened coconut
  • 2/3 C. pecans (or any combo almonds/pecan/walnut)
  • 1 T. coconut oil
  • pinch salt
  • Filling
  • 1 3/4 C. raw cashews (soaked first in water for 4 hours, drained)
  • 1/3 C. coconut oil
  • 1/3 C. raw cacoa/cocoa
  • 1/3 C. + 2 T. maple syrup/honey
  • 1 T. vanilla extract
  • 1/4 t. real salt
  • 2 T. fresh lemon juice
  • Caramel nuts
  • 1 T. butter/ghee
  • 2 T. maple syrup/honey
  • 1 C. chopped pecans
  • 1 t. vanilla extract
  • 1/4 t. real salt

Instructions

    Crust
  1. Combine all crust ingredient in food processor until fine crumbles.
  2. Brush tart pan (I used a 4x14 rectangle) with coconut oil and press crumble into pan evenly. Stick in freezer to harden.
  3. Filling
  4. Put drained cashews with all other filling ingredients in food processor, mixing until very smooth.
  5. Topping
  6. Heat topping ingredients on low on stovetop until bubbling and thickened (few minutes), stirring continually.
  7. Assemble by pouring filling into frozen crust and spreading caramel nuts over the top. Push nuts down gently into filling. Freeze for 3-4 hours until firm and ready. Enjoy! (Keep in freezer until serving)
http://mindfulmama.org/2014/08/20/turtle-cheesecake-squares/

Buffalo Chicken Wing Pizza- Cauliflower Crust

Buffalo Chicken Wing Pizza- Cauliflower Crust

buffalo chix wing pizza3

We LOVE to make buffalo chicken wings, and this buffalo chicken wing pizza was a much enjoyed addition to our dinner list!  This grain-free crust is from my “Easiest Cauliflower Pizza EVER” recipe. Franks Red Hot Sauce is one condiments we actually still use, as the ingredient list is short and clean.  Good thing, as Franks Red Hot Sauce brings great flavor! There are two options to make this crust, either with yogurt or with almond flour.  They both turn out great…..with no pre-cooking, squeezing craziness!  Just shred, mix and bake!

 

Crust:

2 eggs

1 large cauliflower-riced/shredded in food processor

1/2 C. plain yogurt (or for dairy-free, omit and do 3 T. almond flour)

1 t. basil, 1/2 t. oregano, 1 t. real salt and pepper

 

  1. Put cauliflower through ‘grating’ attachment on your food processor. Put riced cauliflower into a big bowl.
  2. Beat eggs, throw into bowl with the rest of the ingredients. Mix well.
  3. Preheat oven to 400 degrees.
  4. Cover large cookie sheet with parchment paper and lightly brush it with lard/butter.
  5. Pour mix onto cookie sheet and pat down evenly into corners and throughout sheet.
  6. Bake for approx. 45 minutes until starting to brown, drying and staying together well.

 

Toppings:

1 C. cooked shredded chicken-chopped

1 C. cheddar cheese-shredded

1/2 C. crumbly blue cheese

1/4 C. franks red hot sauce

2 T. bacon fat/butter

1/2 C. diced celery

fresh parsley

 

  1. Melt butter with red hot sauce on stove top.
  2. Once crust is cooked, spread sauce over surface of crust.
  3. Top with chicken and cheese and bake/broil for a couple more minutes until starting to turn golden.
  4. Slice into squares, garnish with chopped celery and fresh parsley.

 

 

buffalo chix wing pizza

No-Bake Coconut Fudgy Bars

No-Bake Coconut Fudgy Bars

coconut fudgy bars

 

Makes 8-10 candy bars, or dozens of chocolate squares 

RECIPE:

3/4 C. canned coconut milk

3/4 C. coconut oil

1/2 . raw cacoa powder (best to use raw here since these aren’t cooked)

1/2 C. coconut manna (or more coconut oil)

1/2 C. coconut flakes (or shredded coconut)

1/4 C. maple syrup + splash of stevia to taste (or more maple syrup)

1 T. vanilla extract, 1/2 t. real salt

1/4 C. raisins/cherries, 1/2 C. chopped walnuts (optional- but delicious- for chewy-crunchy factor)

DIRECTIONS:

  1. Gently melt coconut oil, manna and milk together over stove-top until liquid.
  2. Stir in other ingredients well and pour into small rectangular glass dish (or square dish). Top with additional coconut flakes.
  3. Freeze for 30 minutes until hardened. Once firm enough, cut into chocolate bars. Serve cold from the fridge. Can cut into small squares or ‘candy bars’.

 

coconut fudgy bars2

 

Chili Makeover: Italian Style

Chili Makeover: Italian Style

 

If you have been around my site for anytime now you may notice that I have this strange compulsion to turn every recipe Italian.  I can’t help it, it’s in my blood (well, 50% of my blood.)  If I could eat foods with an Italian flare for the rest of my life, I would be a happy girl. I suppose I would miss Asian flavors, and Indian…then there’s Mexican cuisine…well nevermind, I don’t want to eat only Italian food, but the point is—Italian food contains some of the best flavor combinations ON EARTH. Tomatoes and basil? Are you kidding me.  Garlic and juicy meat?  Unbelievable.

Here, in my great love and tribute to incredible Italian flavor, is a chili makeover you won’t want to pass up. I was inspired by this recipe from The Freckled Foodie.  This is a GAPS-friendly chili and Paleo if you omit the beans (which it really doesn’t need).

 

italian style chili

 

 

RECIPE:

1 lb. ground pork

1 lb. ground beef

10-12 cups of crushed tomatoes

2 bell peppers (red and green)- chopped

1 onion- chopped

2 T. bacon fat

1/4 C. sun-dried tomatoes

1.5 C soaked/cooked white beans (optional)

4 garlic cloves- minced

1 t.oregano, 2 bay leaves, 2 t. basil, 1 t. thyme, dash cayenne pepper

3 T. fresh parsley

(opitional 1/2 c. broth for thinner chili)

 

 italian style chili3

 

 

 

 INSTRUCTIONS:

 

  1. Brown pork and beef together in pan. Set aside.
  2. Saute garlic and onions in bacon fat in large pot until fragrant.
  3. Add in all of the ingredients and simmer on low for 2 hours. until fabulously delicious.
  4. Top with fresh parsley/basil and fresh parmesan.

 

 

italian style chili2

Morning Detox Smoothie Kid-Friendly

Morning Detox Smoothie Kid-Friendly

 

morning detox smoothie

 

In this very toxic world, we all desperately need assistance with our detoxification pathways..  Medication, pollution, dirty meat, pesticides, unclean water, chemical foods, stress….in this modern society, even when living a more ‘natural lifestyle’, the list of daily toxins goes on and on and on and on and on……

 

 

Avoiding these toxins is the first line of defense, if they aren’t in your body, you don’t have to detox them!!  While avoidance of all toxins is literally not possible, the second very important line of defense is supporting the detoxification pathways in your body through good food.

 

 

REAL FOOD is a great source of detox support!  This smoothie is JAM-packed with nutrient-dense foods that aid the detox processes in the body.  Kids will enjoy the tasty flavors and bright purple color of this detox-smoothie recipe!

 

 

RECIPE:

1 C frozen blueberries

1 C. homemade yogurt (or coconut milk for dairy free)

1 C. packed spinach

1 inch knob fresh ginger (take skin off)

1/2 C. fresh pineapple

1 banana (frozen is best)

2 pastured egg yolks (optional)

1/2 lemon’s juice

splash water, stevia, vanilla extract

dash cinnamon, nutmeg

INSTRUCTIONS:

    1. Throw all ingredients into good quality blender (I use this one).
    2. Blend until completely smooth. Serve cold or freeze in individual cups for future breakfast meals.

Cheater Dill Pickles- Fermented

Cheater Dill Pickles- Fermented

cheater dill pickles

 

 

 

The popularity of fermented/cultured foods have made their way back to the spotlight for many modern families eating real-food nutrient dense diets.  The health benefits of fermented foods are well documented, and many modern people are missing out greatly from their vast benefits.  Fermented foods are teeming with probiotics (healthy bacteria), contain detoxifing agents, aid in digestion, and multiply the amount of nutrients in various foods. (Here is an article on probiotics and how lots of details on how to make a variety of kinds!)

 

You can take a oral probiotic to receive some of these benefits, but food sources of probiotics far surpass the amounts found in supplements and the freshness only available through food.

 

Fermented foods such as homemade yogurt, kombucha, kefir, and fermented veggies (such as pickles, sauerkraut, kimchi) should ideally be eaten on a daily basis.

 

Now when life is going *as planned* this is not a difficult thing to accomplish, but as we ALL know life gets crazy sometimes and the demands of a real-food kitchen can catch up to you quickly!  Here is a way I have found to continue getting cultured veggies into our diet, while cutting a few steps. What you are doing here is simply buying a jar of REAL cultured pickles (this will NOT work for plain store-bought pickles) from a local health food store or online…. eating the pickles and when you are done using the jar and liquid left in it to RE-DO another batch of cultured pickles. Hows that great bang-for-your-buck!?  They are tasty and a quick thing you can do to provide your family’s bodies with a really vital health food.

 

cucumbers

 

RECIPE:

5 baby cucumbers- sliced into rounds
1 T. liquid whey (optional, if you don’t use add 1 more tsp of salt)
1 t. real salt
dill- dried or fresh
Finished bottle of store-bought cultured pickles (like these ones)

 

INSTRUCTIONS:

After you finish your jar of store-bought cultured pickles, DON’T EMPTY the juices!

1. Slice your cucumbers and put them in the jar/juices.

2. Add liquid whey and salt and a little extra dill to top it off.

3. Leave on counter for 2-3 days until it tastes like a dill pickle. Don’t wait too long because they will get too soft.

 

 

Overwhelmed by your kitchen duties?  Read here for some helpful tips!

 

 

Cashew Hot Cacoa Milk and Cookies

Cashew Hot Cacoa Milk and Cookies

 

cashew milk and cookies

 

Are you familiar with the magical powers of cashews?
O, you’re not?  Let me introduce you to your new best friend.

 

Raw cashews have a SERIOUS CREAMINESS factor going on.

 

Since creating my new favorite desserts, Turtle Cheesecake and Chocolate Swirl Pumpkin Cheesecake, I have become amazed with the unique ability of these little suckers.

 

I wanted to take this obsession a little further and make hot cacoa with cashews.  After reviewing several recipes I have adapted this one here from ‘The Gentle Chef’ site, and I think I have my masterpiece.

 

 On top of the marvelous drink that comes from just one cup of cashews, you can whip up this super yummy cashew cookies recipe with the leftover cashew pulp! 

 

THAT is way too exciting for this frugal, real-food-loving kinda mama.

 

Make the cashew milk hot cacoa first, then use the pulp for the cookie recipe below. 

Two tasty treats for the price of one!

Sounds like my kind of winter delight!

 

022

 

 Hot Cacoa: (makes 1 quart)

1 C. raw cashews

4 C. filtered water

¼ C. raw cacoa powder (more if you want really dark hot cacoa)

¼ C. maple syrup/honey (adjust for your biggest sweet tooth)

2 t. real vanilla extract

½ t. real salt  

  INSTRUCTIONS:

  1. Soak raw cashews in warm water for 6-8 hours.
  2. Rinse cashews and put in blender with 4 cups of new water.
  3. Blend for 3 minutes on high.
  4. Strain milk through a nut bag or cheese cloth, squeezing pulp dry and catching milk in bowl below.
  5. Set aside cashew pulp for cookie recipe below.
  6. Add remaining hot cacoa ingredients to blender, mix well. (Can store in fridge for a couple of days )
  7. To drink warm, simply place in pan on stovetop, heating on low for just a few minutes.  If it’s too hot for your finger to touch, it is not longer ‘raw’.   Enjoy with cashew cookie recipe below!

   

 cashew milk

 

Cashew Cookies:

1 C. cashew pulp (leftover from cashew milk recipe above)

1 C. unsweetened shredded coconut

1 ripe banana

2 T real maple syrup

3 T golden raisins (optional)

1/4 t. baking soda, ½ t. real salt, 1 t. real vanilla extract  

  INSTRUCTIONS:

    1. Combine ingredients in food processor until well combined. Stir in raisins.
    2. Form small-medium drop cookies on a cookie sheet covered in parchment paper.
    3. Bake for approx 20 minutes in 325 degree oven, until firming and browning.  (Decrease heat to 300 degrees if they brown too quickly).
    4. Let cool. Makes 12 medium delicious cookies.

 

 

017

Easy Paleo Indian Chicken

Easy Paleo Indian Chicken

Easy Paleo Indian Chicken

Easy Paleo Indian Chicken

In case you haven't noticed, I LOVE easy meals! With the pace of our life, I NEED quick and easy go-to meals, and I'm finding myself going to those favorites more and more, and leaving anything fancy for special occasions. Buy this rich and flavorful Indian spice and you can bang this chicken out any night of the week. The sweet undertones of cinnamon, will make your kids ask for more!

Ingredients

Instructions

  1. Sprinkle S&P and Indian spice blend over chicken, rubbing in with fingers. Place in 9X13 glass pan.
  2. Pour melted oil over seasoned chicken.
  3. Bake on 410 degrees for about 30 minutes.
  4. For the last couple of minutes, flip over to the side that is less done and place under high broiler for 2-3 minutes.
http://mindfulmama.org/2013/12/12/easy-paleo-indian-chicken/

Chunky Chocolate Hazelnut Cookies- Grain/Dairy Free

Chunky Chocolate Hazelnut Cookies- Grain/Dairy Free

 

I don’t know about you but I can’t stand making grain-free cookie recipes that yield 8-12 cookies….c’mon! If i’m going to go through the process of making homemade cookies, i’d like them to last more than 30 minutes please.
 
This batch will yield a lot (3 dozen medium cookies), and they are dense, chocolaty and satisfying! LOADED of good fats, proteins and carbohydrates—-THIS is the way to eat a treat folks.
 

CHUNKY CHOCOLATE HAZELNUT COOKIES

 

RECIPE:

4 eggs
1 C. coconut flour
1/2 C. raw cacoa
3/4 C. real maple syrup/honey
6 T. butter/coconut oil- melted
1/2 C. cashew/almond butter
1/2 t. real salt, 1 t. baking soda (aluminum free), 1/2 T. vanilla extract
3/4 C. chopped hazelnuts (properly prepared)
3/4 C. raisins/currants/cherries
1/2 C. large coconut shreds

 

1. Beat ingredients together (except nuts, raisins and coconut shreds) in electric mixer.
2. Stir in the chunk factor ingredients listed in #1. Let mixture sit on counter for 5-10 minutes.
3. Grease cookie sheets with coconut oil and drop cookie dough onto sheets in drop-cookie style.
4. Bake on 350 degrees for 9-12 minutes until still soft but no longer wet. Cool to harden.

 

chunky chocolate hazelnut cookies

Shared on Natural Family Friday, Holistic Squid

Pork Fried Rice (without all the crazy ingredients)

Pork Fried Rice (without all the crazy ingredients)

pork fried rice final

RECIPE:

2-3 C. cooked organic white rice (left over works great here!)

1 lb. ground pastured pork sausage

1 ½ C. shredded carrots

1 C. colored chopped bell peppers (or peas)

¼ C. chopped green onions

4 eggs (S&P)

3 T coconut oil, ½ t. dried ginger (or fresh), 3 T coconut aminos, ½ of a lemon/lime juice

Garnish: sprouts, cashews and green onions

 

  1. Cook sausage (S&P) on stovetop with carrots, peppers, onions and ginger.
  2. Heat up coconut oil in a separate large cast iron pan until very hot, pour into cooked rice and stir while its ‘frying’ in the oil for a few minutes.
  3. Make a donut shape of the rice around the perimeter of the pan, add beaten eggs in the center, stiring while they are scrambling on pan.
  4. As soon as eggs are scrambled add meat/veggie pan to rice and combine together.
  5. Once off heat stir in coconut aminos and lemon juice. Garnish with toppings.

 

 

other pork fried rice

How We {Graciously} Handled Halloween On a Refined-Sugar Free Diet

How We {Graciously} Handled Halloween On a Refined-Sugar Free Diet

halloween

 

This year was the first time we really participated in Halloween. We went to a trunk-or-treat event at a nearby church and the kids had a blast. We have been on the GAPS/paleo diet for over a year now, and Halloween was the first time that our kids have had ANY candy in that time. It was quite the event in their eyes.

 

We have a 5 ½ year old, 4 year old and almost 2 year old. Prior to the diet our kids hadn’t yet developed any real chronic childhood conditions, and I say yet, because most children have at least one. But, since being on the GAPS diet our kids overall health has clearly improved. Infectious processed like colds or stomach bugs come and go without making us flinch and they are MUCH less frequent than when we were eating a more typical American diet. My sons lactose intolerance has improved greatly as he can now drink raw cows milk without diarrhea and is eating cultured dairy without a problem. All three of their stools (very important indicator of overall health) are as perfect as can be (yes, we talk A LOT about poop around here!) and they seem to be functioning at an optimal level for kiddos their age.

 

 

Lets face it: Kids LOVE candy.  Even if they never eat it, they still love it.  Adults do too (even though I tried a M&M this halloween and was so disappointed how fake it tasted!)  We don’t tell our kids not to love junk food- we explain to them why they should avoid junk food and what it does to their bodies.  They are not at all expected to think its nasty. But they are expected to follow our lead when it comes to what they put in their mouths, and one day hopefully when they are older they can make wise choices based on knowledge, not rules.

 

Since our children’s health is at a very stable place, we thought eating a little Halloween candy would not jeopardize that any, but we also wanted to be pretty careful here as they have not had any refined sugars in over a year, and candy is nothing but bad news to your health.

 

 

So this Halloween:

  • they were each allowed to pick one piece of candy the night of halloween
  • for the next 3 days they will eat 1 piece a day, after their tummies are full with lunch (help reduce blood sugar fluctuations)
  • they enjoyed homemade marshmellows, caramel apple pudding pie (recipe coming soon!), and a grain-free chocolate cookie the night of Halloween

 

“The Baby” Camden didn’t eat any candy, and didn’t even know he was missing out. He has his own little bag of homemade marshmellows and chocolate cookies and he thought that was just the greatest thing. Since he was born he has had breastmilk/homemade formula, and nutrient dense foods without grains until we introduced rice around 18 months. He has not had any refined-sugars whatsoever. He has definitely been fed the ‘best’ as we have learned with each child the importance of real-food for babies and the connection to their development of chronic problems.

 

The kids really liked searching through all the candy they collected and picking the three ever-most-cherished candies to savor over the next three days. The rest was thrown out.

 

This might seem rather extreme to some who let their kids just have a blast and eat whatever Halloween candy, and might seem liberal to others who didn’t allow their kids to eat any junky candy.

 

The reality is, this worked great for us and they certainly enjoyed lots of tasty sweets during our fun night. They were not lacking in the least, and I felt comfortable with what I was letting into their little bodies.

 

The best comment of the night from the newly-candy-eating-kids was from Lucas my 5 year old while eating a tootsie roll:

“Mom, I can’t believe I’m eating cardboard….and it tastes so sweet still. I can’t believe this fake food is tricking my brain into thinking it tastes so good!!”

Ha! The ways we try to teach our kids about taking care of their bodies and how much they really try and listen… On how they can savor life is so precious.

beloved cheat

Pumpkin Brownie Cake with Pumpkin Pie Ice Cream

Pumpkin Brownie Cake with Pumpkin Pie Ice Cream

pumpkin brownie cake grain free

 

This rich and super moist chocolate brownie cake with pumpkin and spices added gives this dessert a fun fall twist. The brownie cake will stretch to many visitors, as it easily serves 12-16 people. The ice cream is perfectly reminiscent of pumpkin pie with delicious creaminess to pair with the rich chocolate cake. Chocolate and pumpkin? Yes, I do believe this dessert proves hands down they are meant to be together!

 

Brownie Cake

5 eggs

¾ C pumpkin puree

1/3 C. coconut oil-softened

½ C. unsalted butter- softened

1 C. raw cacoa/cocao powder

2 C. almond flour

1 C. maple syrup/honey

1 t. baking soda

½ t. real salt

2 t. vanilla extract, ½ t. cinnamon, ½ t. ginger, ½ t. nutmeg

 

  1. Combine wet ingredients together in mixing bowl.
  2. Combine dry ingredients in bowl, and incorporate into wet ingredients in mixing bowl.
  3. Pour into greased 9X13 glass pan and bake on 350 degrees for approximately 20 minutes.

 

 

Ice Cream

2 cans of cold coconut milk

¾ C. pumpkin puree

½ C. maple syrup/honey

2 egg yolks (from pastured eggs)

Pinch of real salt

1 T. cinnamon, 2 t. vanilla extract, ½ t. nutmeg, ½ t. ginger, ¼ t. allspice

 

  1. Beat egg yolks and combine other ingredients in until smooth.
  2. Pour into ice cream maker and process according to instructions (mine takes about 20 minutes).
  3. Eat immediately over warm brownies or freeze for a couple of hours to allow ice cream to become harder.

 


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