Category Archives: paleo

Cassava Cake

Cassava Cake

cassave cake

 

Have you become acquainted with cassava yet? Well….I think it’s time.  This incredible root, with way too many names (tapioca, manioc, yucca and CASSAVA) brings an amazing texture to the palate, and is quite nutritious too!  Full of fiber, complex carbohydrates and vitamin C, cassava is a healthy whole food!  Pairing carbohydrates with healthy fats like in this recipe- makes cassava cake a ‘balanced treat’, that will have less of an impact on blood sugar that simply sugary treats without fats.

Cassava is native to tropical climates like South America and South Asia.  While picking up the frozen cassava at my local Asian food store, I ran into a Filipino women who told me that cassava cake is a “Filipino delicacy”, she was excited I knew about it, and how to make it.  Now I will pass on this special treat to you. I learned it from a good friend of mine who is Chinese-American years ago, and we instantly fell in love with it. I have adapted it a bit to make it Paleo-friendly, and allow for a dairy free option.

The best part of this dessert, besides it being grain, dairy, soy, and nut free is, IT IS SO EASY TO MAKE!!  This is my kind of cake folks. Easy-peasy. One bowl, one baking dish….and you’re done!  The only downside is waiting for it to finish baking, because you won’t be able to handle how A-MAZING your house will smell!!   Words can not describe the amazing texture of this cake- you just have to try it to experience its wonder!

Enjoy!

 2015-03-12 20.40.28

RECIPE:

2 packages shredded cassava (16 ounces each), thawed (can find at Asian food store)

1 C. coconut sugar (1.1/4 C if you’re really a sweet tooth)

1 can coconut milk (full-fat)

2 eggs

5 T. melted butter (or coconut oil works great for DF option)

1/4 t. real salt

1.5 t. real vanilla extract

  1. Preheat oven to 375 degrees.
  2. Grease a 8X13 glass pan.
  3. Whisk all ingredients together in a large bowl until combined.
  4. Pour into baking dish and bake for approximately 45 minutes or until the top is golden brown.
  5. Cool completely before cutting into squares.  Serve with fresh fruit for an unbelievably tasty treat!

 

cassava cake

Easy Chocolate Fig Pops- Kids Favorite!

Easy Chocolate Fig Pops- Kids Favorite!

fig pops

Lolli-pops, candies and treats seem impossible to avoid as a parent trying to feed your children health-giving foods– apparently that cute little face just screams “give me a lolli-pop!” to others.  Well avoiding refined sugars as much as possible is an important strategy in supporting immune, musculoskeletal, hormone and overall health in our kids (as well as ourselves!).  These stand in lolli-pops are a better alternative to high fructose corn syrup-laden-nasty-dye candy. Wrap them each individually in colored cellophane and you’ll be really impressive!


Recipe:

– Bag of dried mission figs

– 1 cup of semi-sweet chocolate chips (can use the allergen-free time like this brand )

– candy sticks (can get these from craft stores


Instructions:

Melt chocolate chips- Heat water in small sauce pan with a oven-safe bowl over it. Put chocolate chips in the bowl, the hot water underneath will gently melt chocolate chips without burning them.

Pull off stem of fig and push small stick half-way into fig.

Dip fig into melted chocolate to cover. Dry on parchment paper. 

You’ll be amazed how tasty these chocolate covered figs are! Enjoy!

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/

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

 

Cheesy Chicken and Broccoli Bake

Cheesy Chicken and Broccoli Bake

 cheesy chicken and broccoli bake

 

I don’t know about you, but anything that resembles “casserole”, well kind of frightens this real food mama. The list of nasty ingredients that gets throw into the typical american casserole is enough to make anyone sick.

 This Cheesy Chicken and Broccoli Bake is here and you don’t have to fear nasty ingredients. Actually, it is chock full of nutrient-dense foods that will fill your family’s tummies, PLUS it is still quick and easy to make!

If you haven’t gotten into the habit of cooking up a chicken in its broth every week, do consider doing so.  Once the rich broth is made, and chicken has been set aside in the fridge, your main prep for so many tasty recipes is DONE!  With the stock and chicken ready in my fridge, this dish took me about 30 minutes to throw together!  With only 25 minutes of bake time, dinner was ready in one quick hour.  Folks, THAT is the way I need to bring dinner to the table as a busy mama.  Glad to share our tasty “Cheesy Chicken and Broccoli Bake” that is both healthful and convenient for busy families.

 

RECIPE:

2 C. cooked shredded chicken

1.5  C. shredded cheddar cheese

1/4 C. romano/parmesan cheese

2 small heads of broccoli- chopped small (uncooked)

1.5 C. dried rice

1 C. chicken broth (plus more to cook rice in)

2 eggs

2 T butter, 1 1/2 t.real salt and pepper, 1 t. basil

fresh parsley

 

INSTRUCTIONS:

  1. Cook rice on stove-top (preferably in 2 C. broth and salt) until still a little hard.
  2. Preheat oven to 350 degrees. Melt butter in 9X13 glass dish in oven to coat.
  3. Beat eggs together in large bowl, then add in the rice, cheddar cheese, broccoli, chicken,  fresh parsley, and S&P.
  4. Pour ingredients into greased casserole dish.
  5. Top with romano cheese and gently pour 1/2 C. chicken broth over casserole.
  6. Bake for 25-30 minutes. Half way through cooking time pour the rest of the chicken broth to keep moist, use more if needed.  Top with fresh parsley.

 

chicken and broccoli bake

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

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