(816)768-1308

Paleo Friendly Flourless Blondies

by | Feb 10, 2016 | Desserts, Recipes

When I first began looking into the basics of Paleo cooking, I started with desserts.  (Hello, my name is Melanie and I’m addicted to sugar…).  I truly enjoy muffins, cookies, ice cream and of coarse – chocolate.  I had made the switch from peanut butter to almond butter but I hadn’t restocked and changed out my flours yet.  I started searching websites and I was totally intrigued by flourless dessert recipes.  Could I actually make Blondies, which I love, without any flour and they still taste normal?  I found this recipe at Elana’s Pantry (This is a great site and is listed in Resources under Websites).  I switched out the honey for maple syrup, because I was concerned that much honey might give me a headache and I knew I didn’t want to use agave. For some reason, when I bake with maple syrup, I seem to be o.k.  I switched the chocolate chunks to Lily’s Dark Chocolate Chips sweetened with Stevia and reduced the amount to 1/2 cup. I like my Blondies a little thicker, so I put them in an 8 x 8 pan in these proportions and double the recipe for a 9 x 13 sized pan.  I found to my delight that it was possible to bake without flour! The true test was that it tasted wonderful! (Angels Singing)  I do want to give a warning here.  Just because this is paleo friendly does NOT mean that you can eat the whole pan or that you should eat these kinds of sweets every day.  These kinds of treats are for special occasions in small portions.  I just have those days when I want a small tasty sweet treat fix. I make sure there are others around to share these with and they disappear quickly so I’m not tempted to eat the whole thing.  I have discovered that I can wrap small pieces separately and freeze them so I can grab one without having to make the whole pan.  I have to make sure to hide them well.

Paleo Friendly Flourless Blondies
 
Save Print
Prep time
Cook time
Total time
 
This recipe is easy to mix together and delicious. I have cut and wrapped small squares and frozen them for later use.
Course: Sweet Treats
Serves: 12 servings
Ingredients
  • 1 16 oz. jar creamy roasted unsweetened almond butter
  • 2 organic large eggs
  • 1 cup organic maple syrup (or honey)
  • ½ tsp. sea salt
  • 1 tsp. baking soda
  • ½ cup dark chocolate chips (I use Lily's)
Instructions
  1. Preheat oven to 325°.
  2. In a large bowl, mix almond butter until creamy (I use a hand blender)
  3. In a smaller bowl mix maple syrup and eggs together until well blender (I use my nutri-bullet)
  4. Add egg and syrup mix to almond butter.
  5. Add salt and baking soda and mix until all ingredients are thoroughly combined.
  6. Stir all chocolate chips into the batter.
  7. Scoop batter into a parchment lined, and greased 8 x 8 baking pan.
  8. Bake at 325° for 30 minutes or until toothpick comes out clean
  9. Cool before serving.

 

Jessica’s Versatile Paleo Wonder Dough

by | Feb 9, 2016 | Dinner, Lunch, Recipes

This is one of the recipes that uses Yuca Root that rocked my world. (You can see what packaged frozen Yuca looks like on the Resource Page under Food Product Suggestions). You can buy whole fresh Yuca Root, peel them like a potato and cut into large chunks to boil.  This recipe gives instructions for the dough, but it can be seasoned and filled or topped in such an incredible variety of ways, we only offer suggestions here to help you get creative to suit your own taste preferences. My daughter-in-law created this recipe and has magically worked it into everything from Mexican Empanadas and Tostadas, to Pizza Crust. The dough bakes up crispy and delicious.  That being said, I do have a couple of disclaimers to talk about.  First, Yuca Root is higher in carbs than other Paleo options like coconut flour, so anything you make needs to be consumed moderation.  This is not something you would eat every day at every meal. (Consider it a special treat)  Secondly, when you blend boiled Yuca Root you need to be sure to remove the “woody” fibrous root found in the center and it does become very thick and sticky in the blender or food processor until it begins to cool on the counter, so it can be a little labor intensive until you get use to it.  I found when I tasted it, I  became a fan.  It is worth the work to explore this dough.

Jessica's Versatile Paleo Wonder Dough
 
Save Print
This recipe can be reworked and adapted to fit a variety of Cuisines. It is a little labor intensive, but the results are worth it.
Author:
Course: Main
Cuisine: Versatile
Ingredients
  • 2 lbs. Yuca Root, boiled (I use frozen)
  • ¾ cup almond flour (I use Honeyville blanched)
  • ¼ cup coconut flour
  • ¼ cup Tapioca flour
  • 1½ tsp sea salt
  • ½ cup coconut oil, melted; divided
  • *additional seasonings suggestions: Mexican Empanandas or Tostadas - 1 tsp. paprika + 1 tsp chili powder; Italian seasonings for pizza crust - parsley, basil, garlic powder, onion powder, rosemary.......
  • *additional fillings/topping suggestions: Meat-1 lb. cooked ground beef or sausage, shredded chicken or pork. Veggies - ¼ cup sautéed shredded carrots, diced onions, peppers, spinach, shredded cabbage, mushrooms, artichokes
Instructions
  1. Preheat oven to 350°.
  2. Boil Yuca until fork tender.
  3. Drain and place in food processor with 2 tbsp. melted oil and blend until smooth.
  4. Scrap Yuca from food processor into a large mixing bowl.
  5. Drizzle in ¼ cup melted coconut oil and bend with a hand mixer.
  6. Blend in the flour as you drizzle in all remaining oil until well combined. (As the Yuca cools, I have even mixed this on the counter with my hands like bread dough).
  7. You can dust counter and dough with a little extra coconut flour as you work with it if necessary.
  8. Portion out dough into even sized balls, roughly the size of a medium orange.
  9. Pat the dough out into a circle with your hands as if you are forming a small pizza crust.
  10. *If making Empanandas, place 1 -2 heaping tbsp. of filling of choice in the middle of the dough circle. Pinch the edges together in a half moon shape. Us a fork to make a decorative edge. Repeat until all dough is used. Bake on parchment lined and greased baking sheet at 350° for 25 min. until golden brown and serve with sauce or dip of choice (salsa, guacamole)
  11. *If making Tostada place smaller circle shapes flat on parchment lined and greased baking sheet and bake for about 15 minutes until slightly browned and flip to brown other side. Place favorite Tostada toppings on each round and serve.
  12. * Two Pizza Crusts flat on parchment lined and greased baking sheet.
  13. Bake for about 15 min. or until nicely browned. Flip crusts over and bake until other side is browned. Top with pizza topping BUT to avoid soggy crusts, put sauce on sparingly on top on the meat and other toppings or even serve the sauce separately as a dipping sauce.
  14. *Pizza crusts and tostadas can be frozen before baking if desired. Place parchment paper between each item. Bring to room temperature before baking.

This is one of the recipes that uses Yuca Root that rocked my world. (You can see what packaged frozen Yuca looks like on the Resource Page under Food Product Suggestions). This recipe gives instructions for the dough, but it can be seasoned and filled or topped in such an incredible variety of ways, we only offer suggestions here to help you get creative to suit your own taste preferences. My daughter-in-law created this recipe and has magically worked it into everything from Mexican Empanadas and Tostadas, to Pizza Crust. The dough bakes up crispy and delicious.  That being said, I do have a couple of disclaimers to talk about.  First, Yuca Root is higher in carbs than other Paleo options like coconut flour, so anything you make needs to be consumed moderation.  This is not something you would eat every day at every meal. (Consider it a special treat)  Secondly, when you blend boiled Yuca Root you need to be sure to remove the “woody” fibrous root found in the center and it does become very thick and sticky in the blender or food processor until it begins to cool on the counter, so it can be a little labor intensive until you get use to it.  I found when I tasted it, I  became a fan.  It is worth the work to explore this dough.

 

Melanie’s Paleo Friendly Chili

by | Feb 8, 2016 | Dinner, Recipes

I enjoy Chili on cold, gray winter days.  Considering making Chili without beans took me a minute to get my mind around, because I had always used them in the past.  In my family, it is a lot easier accept giving up beans than it would be to remove meat, so that was a plus.  I was concerned that there would not be enough texture or that it would not be filling enough.  This recipe past the test.

Melanie's Paleo Friendly Chili
 
Save Print
Prep time
Cook time
Total time
 
This recipe is flavorful without being too spicy. It is hearty and easy to put together. You can adjust the spice level up by adding red pepper flakes. I have onions, peppers chopped and frozen as well as the ground beef cooked and frozen, which makes any recipe go together much faster.
Author:
Course: Main
Cuisine: Mexican
Serves: 6 servings
Ingredients
  • 2 lbs. organic ground beef (I use Costco's)
  • 1 medium onion, diced (I like red or yellow)
  • 1½ cups diced bell peppers (I like to use three colors for visual interest)
  • 1 14.5 can organic diced tomatoes (I use Mur-Glen fire roasted)
  • 1 10 oz. can diced tomatoes with green chilies (I like mild)
  • 1 15 oz. can organic tomato sauce
  • 2 tbsp. paprika (I sometimes use smoked paprika)
  • 1 tbsp. garlic powder
  • 1 tbsp. onion powder
  • 2 tbsp. chili powder
  • 2 tbsp. coconut aminos
  • salt to taste
  • 2 tbsp. healthy fat/oil of choice (I use avocado oil or nitrate free bacon drippings)
  • *additional optional suggestions: 1 tsp. cumin; red pepper flakes to your taste
Instructions
  1. Heat oil/fat in large skillet.
  2. Sauté onions and peppers until onions are translucent.
  3. Remove and set aside.
  4. Brown ground beef and drain. (If not already cooked)
  5. Return onions, peppers and beef to skillet.
  6. Add all spices and seasonings and stir to combine.
  7. Add cans of diced tomatoes, tomato sauce and coconut aminos.
  8. Simmer to your personal taste preference.

 

Paleo Chicken Casserole

by | Feb 7, 2016 | Dinner, Recipes

This casserole recipe has been revised several times and this is my favorite version.  The original recipe was served at a Healthy Cooking Basic Starters Workshop along with two other casseroles and this one won the taste test.  We use this casserole so often that I always try to have shredded chicken, cubed butternut squash, broccoli, chopped onion and chicken bone broth in my freezer so I can throw it together quickly.  It also helps if you prep and chop carrots and celery each week to use in anything you need them for (fresh salads, soups, stir-fry…..).  All of this prep is crucial in being able to put together healthy meals very quickly.  This casserole smells wonderful as you sauté the veggies and as it bakes in the oven. This makes a nice family size 9 x 13 portion.  Leftovers (if you have any) reheat well.

Paleo Chicken Casserole
 
Save Print
Prep time
Cook time
Total time
 
This is a great comfort food, all in one, type of casserole. This recipe comes together very quickly if you have the shredded chicken, squash, onion, bone broth and broccoli ready in the freezer.
Author:
Course: Main
Cuisine: American
Serves: 12 servings
Ingredients
  • 4 cups (or more if desired) of cooked, shredded chicken - I buy whole organic chickens at Costco and roast them, take the meat and shred it, then use the bones to make bone broth. I freeze what I am not using that day.
  • 2 tbsp. avocado oil (or other healthy oil of choice)
  • 3 large organic carrots, chopped
  • 2 large stalks of organic celery, chopped
  • 1½ cups organic broccoli, chopped - fresh or frozen
  • 1 onion chopped - (I use yellow or red)
  • 1½ cups butternut squash cubes (I have made it without the squash)
  • ½ cup chicken bone broth
  • ½ cup full-fat coconut milk -(I use Trader Joe's heavy coconut cream)
  • 1 tsp. organic ground turmeric
  • 2 cloves garlic, minced
  • 1 tsp. Trader Joe's 21 Salute seasoning (optional)
  • Sea salt and pepper to taste
  • 1 - 2 tbsp. tapioca flour to thicken
  • 1½ cup blanched almond flour - (I use Honeyville)
  • 3 tbsp. ghee (clarified butter), melted
  • ⅛ tsp. sea salt
  • *Other veggies of choice can be substituted or added to personal taste preference.
Instructions
  1. Preheat oven to 350°.
  2. Heat avocado oil in skillet and sauté onion, carrots, celery, and garlic until onions are translucent and carrots are just softened.
  3. Add squash and broccoli and cook until heated through.
  4. Add cooked shredded chicken and stir to combine.
  5. Add turmeric, 21 Salute, salt and pepper and stir thoroughly.
  6. Stir in bone broth and coconut cream until liquid is boiling.
  7. Sprinkle in tapioca flour until liquid slightly thickens and is no longer watery.
  8. Remove from heat and transfer mixture into 9 x 13 greased baking dish.
  9. Mix melted ghee, sea salt and almond flour together in small bowl until it resembles small crumbles. (I usually mix it with my hands).
  10. Crumble almond flour mixture evenly over entire casserole. (You can always make more if you like a thicker topping).
  11. Bake at 350° uncovered for 20 minutes until topping is lightly browned.

Paleo Faux-Tatoes

by | Feb 6, 2016 | Recipes, Side Dishes

Mashed potatoes are a wonderful comfort food.  The Paleo versions early on used only cauliflower and my family didn’t care for them.  My daughter-in-law, Jessica (who is a fabulous cook), introduced me to Yuca root and it opened my mind to a whole new food option in many recipes.  One issue I had with fresh Yuca root was that it was very labor intensive to peel and cut, (but very cost effective).  I was talking one day with a worker of the store I was at buying Yuca (Payless Discount Foods in Olathe, Ks., which I love – again a place Jessica told me about), and he took the time and effort to show me bags of Yuca already peeled, cut and frozen.  I was delighted with both the convenience and the price! (Angels singing)  He spent additional time in the frozen food section explaining a variety of foods I was unfamiliar with, but excited to know about.   There is a picture of frozen Yuca in the Resource section under Food Product Suggestions.  Jessica is masterful at making faux-tatoes in a variety of ways.  Here is the recipe she used for a Valentine’s Day Surf and Turf Workshop.  I have noted an additional ingredient she used for family Thanksgiving as well (my personal favorite) celeriac, and a sweet potato variety option I have also used.  As with all recipes, do not be afraid to adjust, substitute or adapt to your own personal tastes.

Paleo Faux-Tatoes
 
Save Print
Prep time
Cook time
Total time
 
This recipe is a wonderful comfort food side that can be used separate or as a topping in Shepherd's Pie. There are additional ingredients that can be incorporated or substituted to best fit personal tastes.
Author:
Course: Side Dish
Cuisine: American
Serves: 6-8 servings
Ingredients
  • 1 medium head of organic cauliflower, majority of large stem removed, cut into smaller pieces.
  • 18 oz bag of frozen Yuca (or about 3 Yuca roots, peeled and cut into large portions)
  • 1 tbsp. crushed garlic (preferably roasted garlic)
  • ghee (clarified butter) to taste
  • Sea salt and pepper to taste
  • *Additions if desired: 1 bulb celery root (celeriac), peeled and cut into large portions; 1 Hannah sweet potato (they are white, but a little sweeter than a regular sweet potato), peeled and cut into large portions.
  • Other additional herbs like rosemary, parsley, or powders like onion or garlic powder.....
Instructions
  1. Boil cauliflower and Yuca for approximately 15 minutes (this is where you can add the celeriac and/or Hannah sweet potato if using)
  2. Remove and strain.
  3. LEARN THIS: When using Yuca, you MUST remove the fibrous "woody" root portion that runs through the middle, which resembles a small stick or toothpick. This should pull away easily once boiled and is typically a slighter darker shade than the surrounding Yuca. There are You Tube videos to watch if you need to.
  4. Place all ingredients into a food processor and blend until smooth. Use a rubber spatula to scoop into serving dish. The mixture will thicken slightly as it sits due to the starch of the Yuca.
  5. *That is why I used a good portion of ghee when I make this.