(816)768-1308
Spinach Walnut Blueberry Salad

Spinach Walnut Blueberry Salad

by | Jun 22, 2016 | Recipes, Side Dishes

This recipe is one of those wonderful reminders that eating healthy can be fast, easy and delicious! One year at a church picnic here I realized we needed more side dishes in a hurry.  I went up to the house and quickly threw  together two large bowls of this salad to serve quickly.  Enjoy!

Spinach Walnut Blueberry Salad
 
Save Print
I love to eat all kinds of salads. This one is a family (and large group) favorite.
Author:
Course: Side Dish
Ingredients
  • 6 cups organic spinach
  • 1 cup fresh blueberries
  • ½ cup raw chopped walnuts
  • ½ cup coconut aminos
  • ¼ cup avocado oil
  • ¼ cup hemp seeds (optional)
Instructions
  1. Wash spinach well; drain.
  2. Place spinach in large bowl and cut into smaller pieces with scissors or kitchen shears.
  3. Add blueberries and walnuts.
  4. Mix coconut aminos and avocado oil together and pour over salad.

 

Mel’s Italian Sauce with Zoodles

Mel’s Italian Sauce with Zoodles

by | Jun 15, 2016 | Dinner, Lunch, Recipes

A paleo approach to cooking and meal planning can offer some fun and nutritious substitutes to old time favorites.  One of these wonderful substitutes for pasta noodles is zoodles.  These are just zucchini cut into noodle-like spirals and served raw with your favorite Italian sauce and meat.  These are faster and easier to make than regular pasta as well as being naturally gluten-free and a great way to incorporate more nutritious veggies into your diet.   zoodle 1zoodle 4

Mel's Italian Sauce with Zoodles
 
Save Print
Author:
Course: Main Dish
Cuisine: Recipes
Ingredients
  • 3 – 4 Zucchini cut into spirals (I use Paderno Tri-Blade vegetable slicer)
  • 1 Tbsp. olive oil (optional)
  • 2 tsp. fine ground Celtic salt
  • 2 24 oz. jars Italian sauce (I like butternut squash sauce from Costco)
  • 1 lb. Italian chicken sausage cut into slices (I like Coleman’s)
  • 2 Tbsp. avocado oil
  • 1 medium onion diced (optional)
  • 2 cups sliced mushrooms (optional)
  • 1 Tbsp. minced garlic (optional)
  • 1 Tbsp. dried Italian seasoning (optional)
  • 2 Tbsp. fresh basil and/or parsley (optional)
  • 2 Tbsp. balsamic vinegar
  • ¼ cup coconut aminos
  • 1 Tbsp. Trader Joe’s 21 salute seasoning
Instructions
  1. Spiral cut zucchini and place in large bowl.
  2. Mix with olive oil and dried Italian seasoning or salt and set aside.
  3. Sauté onion and mushroom.
  4. Add sliced chicken sausage and garlic and heat through.
  5. Add sauce, vinegar, aminos, seasoning and fresh herbs.
  6. Simmer uncovered for 10 minutes stirring frequently.
  7. Place desired amount of zoodles on each plate and spoon sauce on top.

 

Asparagus Sauté

Asparagus Sauté

by | Jun 1, 2016 | Recipes, Side Dishes

Fresh asparagus is one of our favorite side dishes.  I also enjoy cutting it into smaller pieces and adding it to omelets in the morning.  I understand that roasting is the most common way to find this recipe (in addition to grilling), but I find it just as easy, if not easier, just to sauté it in a skillet.  This is so very easy to make, I was reluctant to list it in recipe form, but was convinced otherwise by a dear friend. Enjoy!

Asparagus Sauté
 
Save Print
Fast and delicious! We never have leftovers!
Author:
Course: Side Dish
Ingredients
  • 1 – 2 pounds of asparagus (ends trimmed; I prefer thin stalks)
  • 2 Tbsp. minced garlic
  • 2 Tbsp. avocado oil (or olive oil)
  • 1 Tbsp. 21 salute seasoning (Trader Joe’s)
  • Sea salt to taste (I like fine ground Pink Himalayan or Celtic salt for added minerals)
Instructions
  1. Heat oil on medium heat in large skillet.
  2. Add asparagus in single layer in skillet.
  3. Season with salt and 21 salute seasoning.
  4. Stir until lightly browned, yet tender crisp.
  5. Remove from heat and serve.

 

Mel’s Paleo Chicken Madeira

Mel’s Paleo Chicken Madeira

by | May 25, 2016 | Broth/Soups/Sauces, Dinner, Recipes

I have always loved Chicken Madeira whenever I go to Cheesecake Factory.  My daughter took me there for mother’s day and I decided I had to find a way to make this at home and delete the dairy.  Through guess work and taste testing, I pulled this together for dinner one night and it was a big hit.  I made a large portion because I knew it would be eaten quickly, and I was hoping for some leftovers.  You can feel free to cut the recipe down if you want to.  Many recipe books talk about the importance of always making extra specifically so you can serve it again as lunch the next day or even freeze some for another time.  It really does take the same amount of time and clean up to make larger batches.  I have not tried to see if this freezes well because it disappeared with dinner and lunch. Chicken Madeira 4

Madeira sauce is a little more time consuming due to the reduction. (There are many more time consuming versions that require demi- glace either homemade or commercial products.  I went for a simple, yet tasty substitute.)  I will try making a very large batch of sauce without the mushrooms to see if I can freeze it in order to speed the cooking process.  We are not wine drinkers (or any alcohol for that matter), so I had to plan ahead to make sure I could find and purchase Madeira wine.  I bought the least expensive I could find because I knew it would be used only for cooking. This is a “keeper” recipe for my family.

 

Mel's Chicken Madeira
 
Save Print
This recipe is a special treat when you want a more elegant dinner.
Author:
Course: Main Dish
Ingredients
  • Ingredients:
  • 2 tbsp. avocado oil
  • 8 boneless skinless chicken breast (I have also used chicken thighs as well)
  • Madeira Sauce
  • 2 cups sliced mushrooms
  • 1 large red onion chopped
  • 2 tbsp. avocado oil
  • 3 cups Madeira wine s
  • 2 cups beef stock (I have also used chicken bone broth or stock)
  • 1 cup thick coconut cream (I use Trader Joe’s)
  • ¼ cup coconut aminos
  • 1 tbsp. balsamic vinegar
  • 1 tbsp. ghee
  • 2 tsp. thyme
  • ¼ cup tapioca flour (optional as thickener if desired)
  • Salt and pepper to taste
Instructions
  1. Instructions:
  2. Place each chicken breast in large Ziploc bag and pound with a meat hammer until a uniform thickness across the breast, about ¼ inch thick.
  3. Heat up 2 tablespoon avocado oil large skillet over medium heat
  4. Sauté the chicken fillets for 4 to 6 minutes per side, or until chicken has browned just a bit.
  5. Remove chicken fillets from the pan and place them together in covered dish to keep fillets warm while you make the sauce.
  6. (I cut breasts into smaller chunks because I prefer them that way)
  7. With heat still on medium, add two tablespoons of oil to the skillet.
  8. Add the sliced mushrooms and onions and sauté for about 2 minutes.
  9. Add Madeira wine, beef broth, butter and thyme.
  10. Bring sauce to a boil, then reduce heat and simmer for about 20 minutes or until sauce reduces to about one quarter of its original volume.
  11. When the sauce is done it will have thickened and turned a dark brown color.
  12. *Now is the time to add the tapioca flour if you prefer a thicker sauce.
  13. I add the chicken chunks to the sauce and heat through.
  14. - I serve this with asparagus sautéed in avocado oil and minced garlic and fried sweet potatoes and onions.

 

Fruit Gummy Worms

Fruit Gummy Worms

by | May 18, 2016 | Desserts, Recipes

As a grandma, I am always on the lookout for fun things to do with grandkids.  One day I saw this gummy maker kit at CVS and had to have it.  At the time, one of the grandkids was being potty trained and his parents were using gummy worms as a reward.  I wanted to make a healthier version with fresh fruit juice.   They were fun to make together before nap time and they went over well as an afternoon snack (and a reward for using the potty).

gummy worms 2 gummy worms 1

During kids garden workshops teaching about composting worms, I have made an organic version of “dirt cake” and purchased real fruit gummy worms.  Now I can make my own in any flavor I want!

 

 

 

This Saturday, May 21st, as we are having our “Garden Friends” family fun day,   I decided to add worms to the lady bug, butterfly and honeybee activities.  With my love of trying to engage all of the senses when instructing, it is the perfect opportunity to “taste” worms.  The recipe is easy and fast.  Instructions in the kit even suggest adding vitamins, minerals or probiotics to the gummies for an added plus with kids. (Homemade gummy vitamins!)

Fruit Gummy Worms
 
Save Print
Fun, easy, healthy and you can make any flavor you like.
Author:
Course: Sweet Treats
Ingredients
  • 4 packets unflavored gelatin (1 full box ~ about 1 ¼ oz. if using Great Lakes brand)
  • *Note: I like using Great Lakes red can because I can add it cold and not have to boil mixture to loose nutritional value.
  • ½ cup juice (I blended fresh strawberries, blue berries and ½ banana with unsweetened berry mix juice in my nutribullet for this mix)
  • 2 Tbsp. honey (optional – I didn’t use any)
Instructions
  1. Whisk together the juice, gelatin and honey (if using) and place in microwave for 2 minutes or until boiling. (No boiling necessary if using Great Lakes red can gelatin).
  2. Carefully pour mixture into molds and let chill until set.
  3. Remove from molds and store in covered container or bags in refrigerator.

 

Key Lime Bars (Grain Free, Gluten Free)

Key Lime Bars (Grain Free, Gluten Free)

by | May 11, 2016 | Desserts

About and year ago, I sponsored a workshop that featured Mexican cuisine and included a Key Lime Bar recipe.  I found the recipe in a cook book but taste was a complete “faileo”.  Since then I have stuck with safely purchasing the “Hail Merry” brand small Key Lime tarts when I have a craving (they are delicious, but not cost effective if you are serving a group).

This year, it got the itch to try Key Lime Bars again during the Cinco de Mayo celebration and am delighted with the results.  I haven’t gotten the chance to taste test this recipe with a large workshop group yet, but my family has considered this a “keeper”.

Key Lime Bars (Grain Free, Gluten Free)
 
Save Print
Simple ingredients and easy to mix together. A light dessert that is not too tart and not too sweet. Just right after any meal.
Author:
Course: Sweet Treats
Ingredients
  • Crust-
  • 3 cups blanched almond flour (I use Honeyville)
  • ⅓ cup coconut flour
  • 1 tsp. unflavored gelatin (I use Great Lake Kosher)
  • 1 ½ sticks organic unsalted butter (or ghee = 12 TBSP but this must be cold)
  • 2 TBSP organic maple syrup
  • 2 TBSP. organic coconut sugar
  • ½ tsp. fine ground pink Himalayan salt
  • 1 ½ tsp. pure vanilla extract
  • Filling –
  • ¾ cup freshly squeezed key lime juice
  • 5 TBSP organic maple syrup
  • 6 large eggs
  • 5 tsp. arrowroot flour
  • ½ tsp. fine ground pink Himalayan salt
  • 7 TBSP heavy coconut cream (I use Trader Joe’s)
  • 3 TBSP melted coconut oil
Instructions
  1. Crust –
  2. Combine all ingredients into food processor and pulse until a dough is formed.
  3. Press dough into a parchment lined glass 9 x 13 baking dish.
  4. Bake for 13 minutes at 350°.
  5. Remove and set aside to prepare filling.
  6. Filling-
  7. Place all ingredients into food processor and pulse until well combined.
  8. Pour filling mixture onto prepared crust.
  9. Return to oven and bake for 25 minutes, or until filling is set.
  10. Let cool and cut into squares.
  11. Refrigerate leftovers.