Sweet Potato Recovery Bar

Today, instead of staying home to post the next meal plan, I enjoyed the beautiful Midwest weather with my children, sister, and nieces. I will get the next meal plan out there soon, but in the meantime, here's a special treat for you to try. This one's been in the works for a while. Now, after many iterations and modifications, I present to you my very own Sweet Potato Recovery Bar!

The paleo diet, for many, means using nuts, nut butters, and nut flours as replacements for foods we've been used to eating. I love nuts, but I know not everyone likes them, others have nut allergies, and some limit nut consumption to cut weight. Heather Bergeron, from CrossFit New England, recently challenged me to create a nut-free paleo bar. This bar is perfect to help with your post-workout recovery, a great snack to send to school with your kids, and a good option to grab for breakfast on the go. The bar itself contains only a touch of applesauce and some dates for sweetness. You can play around with the amount of coconut oil you use until you find the consistency that's right for you; I prefer it with a full cup.

For the kids (they're a good excuse, anyway), you can add a little dark chocolate to increase the appeal. But for a no-cheat bar, leave it off...you won't be disappointed! You could actually pour this batter into a paleo pie shell and call it sweet potato pie. Or, substitute canned pumpkin for the sweet potato for a traditional Thanksgiving treat.

Thanks to my family, my CrossFit Freedom pals, and Heather, for recipe and taste testing this one for me. Enjoy!

Ingredients
1 cup refrigerated pitted dates, processed in a food processor until very finely chopped (optional)
Dry
1 cup sifted coconut flour
1/4 cup flax meal (ground flax seeds)
2 Tbsp ground cinnamon
1 dash freshly ground nutmeg
1/2 tsp sea salt
Wet
1 heaping cup (liquid measure) home-made sweet potato puree (approximately 3 medium sweet potatoes, halved, rubbed with coconut oil, then roasted at 450 degrees F for 20 to 25 minutes) OR 1-15 oz can organic sweet potato puree
4 eggs
3/4 to 1 cup coconut oil, liquified
1/2 cup unsweetened apple sauce
1/2 cup full-fat coconut milk
1 Tbsp vanilla extract
Topping (Optional)
1/4 cup dark chocolate chips (I used E. Guittard 61% semisweet chocolate wafers.)

Preparation

1. Preheat oven to 350 degrees F.
2. Combine the dry ingredients in a medium bowl, stirring with a whisk to combine.
3. Combine the wet ingredients in the bowl of a food processor. Process until light and airy.
4. If your food processor is big enough, pour the dry ingredients into the wet ingredients and process until just combined. Otherwise, pour wet ingredients into a large mixing bowl, add the dry ingredients, and use a mixing spoon to thoroughly combine. The mixture will be thick. Fold the dates into the batter.
5. Spoon batter into a 9x13 baking dish or metal pan. Use the back of a rubber spatula or spoon to evenly spread the batter.
6. Bake for 30 minutes or until the top is lightly browned. (The toothpick test doesn't work well on these bars since the batter is so dense.) Carefully remove baking dish from oven. 
7. If using chocolate, sprinkle chocolate evenly across the top. Return to oven and bake for an additional 5 minutes.
8. Remove from the oven and use a rubber spatula to spread chocolate in a very thin, even layer across the top. 
9. Let cool for 15 minutes before cutting.

Paleo Date Nut Bars

This bar has a lot of the same ingredients as paleo crunch, but doesn't have the same crunchy texture. I'm still working on a crunchy bar recipe, but for now, try this one. It has a really great flavor, with a brownie-like consistency. You can store these bars in the refrigerator for at least a week and they also freeze well. These are great after a workout, for a snack, or to help satisfy your sweet tooth. (As with all treats, moderation is the key.)

Ingredients
Dry
3/4 cup raw almonds
3/4 cup raw macadamias
1/4 cup raw pepitas
1/4 cup raw sunflower seeds
1/2 cup shredded coconut
1/2 cup almond flour
2 Tbsp ground cinnamon
2 Tbsp flax meal

1/2 tsp sea salt

1 cup chilled, pitted dates (It's easier to chop when they're chilled in the refrigerator.)
Wet
1 ripe banana, mashed (I use my hands to mash mine right in the skin.)
1/2 cup coconut oil, melted
1 Tbsp raw organic honey, melted (optional)
2 tsp vanilla
2 eggs, slightly beaten
2 Tbsp almond butter

Preparation

1. Preheat oven to 350 degrees F. (I used convection setting.)
2. Place dry ingredients in bowl of a food processor and pulse until roughly chopped and well combined. You may need to do this in batches if you have a smaller food processor.
3. Place wet ingredients in a large bowl and whisk to combine.
4. Add dry ingredients to wet ingredients and stir well with a large mixing spoon to combine. Batter will be thick.
5. Pour batter into a 9x9 or 8x8 baking dish. (I use a 9x9 stoneware baking dish. If you use a metal pan, you may need to coat it with a little coconut oil to prevent sticking.)
6. Bake for 15-30 minutes or until top is firm and edges are lightly browned. (I bake mine on convection for 15 minutes. Increase baking time if you are not using convection.)
7. Cool in pan for 15 minutes. Have one warm because they taste great!
8. Once fully cooled, cut into bars and individually wrap or store unwrapped in an airtight container. Store in refrigerator if keeping longer than a two days.

Pam's Paleo Crunch

Here's a recipe inspired by my friend Darren from the 6:00 a.m. Crossfit Freedom class. He challenged me to tweak a delicious paleo crunch recipe from jayneschultephoto.com. I have been making non-paleo granola for many years as holiday and teacher gifts. My kids call it my "famous" granola...and I don't give that recipe out without a fight (just ask my neighbors). But now that I don't eat that granola anymore, it was time to find a version that works for our family. Well, here it is! This is especially great for those of you who are ALMOST paleo but still haven't given up your oatmeal or cereal at breakfast. Try it alone or with a little coconut milk at breakfast or as a snack.

I will be experimenting with this recipe a little more in the coming weeks. I was able to get all of the nuts at the bulk section of our local supermarket, but I will soon be adding a tab to this site with my favorite online resources for nuts and other baking products. Be sure to use only raw honey as it has a much lower glycemic index and higher health benefits than pasteurized honey (30 vs. 75 according to www.organiclifestylemagazine.com).

I like to bake my granola "low and slow," as they say. It ensures a crunchy texture and reduces the chance of burning. Don't worry if the mixture is not crunchy when you remove it from the oven; it gets that way as it cools. It won't stay around your house for long, but you can store it in an airtight container at room temperature for at least four days (we are on day four and it hasn't lost any crunchiness), probably much longer.

Give this recipe a try and let me know what you think!

Ingredients
Dry
1/2 cup ground flax seeds
1 cup raw pumpkin seeds (pepitas)
1 cup raw sunflower seeds
1 1/2 cups almond meal
3 cups shredded unsweetened coconut
4 cups raw slivered almonds
1 tsp cinnamon
1 tsp sea salt
1/2 tsp baking soda
Wet
1 cup liquified coconut oil
1/2 cup raw organic honey
3 tsp pure vanilla extract
Optional
1/2 cup unsweetened dried fruit

Preparation

 

Before Baking

1. Preheat oven to 250 degrees.
2. Combine all dry ingredients in a large bowl. Mix well to ensure ingredients are evenly distributed.
3. In a medium bowl, add wet ingredients and whisk together until well combined.
4. Mix the wet ingredients thoroughly into the dry ingredients. 
5. Divide the mixture in a thin layer onto two rimmed baking sheets. It will fill about 1 and 1/2 jelly roll pans.
6. Press mixture down with your hands or the back of a large spoon.
7. Bake until lightly toasted, approximately 1 hour. Remove pans from oven and gently stir the mixture with a large spoon. Carefully return warm pans to the oven and continue to cook for another 15 minutes.
8. Remove from oven and stir in optional ingredients, if desired. Let the mixture cool completely in the pans. 
9. To store, place a folded paper towel (to absorb any excess coconut oil) in the bottom of a lidded storage container. Add paleo crunch to container and cover. Enjoy plain or with coconut or almond milk.

After Baking

Tastes-Like-Cheating Almond Butter

Friday night is family movie night at our house. We love snuggling on the couch with the kids to watch a great movie...talking animals, spies, superheroes...the stuff I never fully appreciated before becoming a parent. Popcorn was always part of our watching experience before we went paleo. I've been seeking a satisfying substitute for months. Something crunchy, nutty, sweet, and salty. The obvious answer would be apples and almond butter. But the raw organic almond butters, while great in recipes, do not have enough flavor for me to consider it a treat. I love Jason's Maple Almond Butter, but that's a cheat that I'm trying to avoid. So I decided to create my own paleo almond butter. It's sweetened with dates and has just a touch of sea salt. Try it...it totally tastes like you're cheating, but you're not!

Ingredients
1 cup raw organic creamy almond butter (warm it and mix to soften, if needed)
1/2 cup dates
1 Tbsp coconut oil, liquified
1/4 tsp sea salt

Preparation

Consistency of dates before
adding almond butter, etc.

1. Pulse dates in a food processor until finely chopped. 
2. Add almond butter, coconut oil, and salt; process until smooth.
3. Enjoy with your favorite dippers (apples, bananas, pears, etc.).

Paleo Almond Bites

Although I am again late on my weekly post, I first want to share this recipe with you. I had a gathering last night at which I decided to offer only paleo appetizers and treats. The food was a hit and sparked some great conversations about the benefits of the paleo lifestyle. Here is, by far, the most requested recipe. It's a modification of a recipe I make almost weekly, which is from one of my favorite paleo recipe sites, jensgonepaleo.

I prettied these up for the party using mini muffin tins. Typically, I press them in a 9x9 pan and drizzle chocolate over the whole thing. Just remember to cut the bars before the chocolate cools or it has a tendency to crack.

Ingredients
2 cups almonds (raw)
1/2 cup flax meal (ground flaxseeds)
1/2 cup shredded unsweetened coconut
2 cups pitted dates (I wanted them sweet, but you can use as little as 1 cup and they're still great)
1/2 cup unsalted creamy almond butter
1/2 tsp sea salt
1/2 cup coconut oil
1 cup semi sweet or dark chocolate (optional) - I use E. Guittard's 61% cacao semi-sweet chocolate wafers. I am afraid if it is too dark, I will have a hard time melting and drizzling it.

Preparation

1. Melt coconut oil using your preferred method (microwave or stovetop). Set aside.
2. Place all ingredients but coconut oil  and chocolate in food processor and pulse briefly until ingredients form a very coarse paste.
3. Slowly add coconut oil and pulse until well combined.
4. Using a small scoop or teaspoon, evenly distribute mixture into 36 mini muffin tins. Press each bite down firmly.
5. Chill in refrigerator for 1 hour or until mixture hardens.
6. In the meantime, in a double boiler or metal bowl set on top of a pan of boiling water, melt  chocolate. Spoon the melted chocolate into a squeeze bottle (available at some grocery stores and cooking retailers). You may also use a spoon to drizzle.
7. Remove each bite, using a small spatula or knife inserted along one edge to pop them out. Set bites, spaced fairly close together, on a sheet of parchment or wax paper set on top of a cutting board.
8. Using squeeze bottle or spoon, drizzle each bite with chocolate. Return bites to fridge until chocolate sets, about 15 minutes.
9. Store bites in refrigerator until ready to eat (or serve). If left at room temperature for too long, they tend to crumble.

These are great snacks and can really help satisfy a sweet tooth!

Breakfast of Champions: Acorn Squash Porridge

I couldn't wait until my weekly posting to share this breakfast recipe with you. I literally just finished it and it is SO delicious. I've tried another take on paleo oatmeal, using pureed nuts as the base. Yes, it was yummy...but my breakfast this morning was exceptional. I'm calling it acorn squash porridge to honor my husband's British heritage. I hope you'll give it a try. Read on for the details.

Serves 1 (a big serving)


Ingredients
insides (colored part with no seeds) of half a cooked acorn squash, fork mashed
1 tsp almond butter
1 tsp full-fat coconut milk
1/2 tsp ground cinnamon
1/2 tsp raw honey (you can go without but it does really enhance the flavor)
fresh berries (optional)

Instructions

1. Mix together squash, almond butter, coconut milk, and cinnamon.
2. Microwave for 1-2 minutes, until it reaches your desired degree of warmth.
3. Carefully remove from microwave and stir in raw honey. Raw honey tends to be pretty dense so swirling it in the hot porridge will make it melt and distribute evenly.
4. Top with a dash of cinnamon and add fresh berries if you'd like.

Coconut Cream Frosting

When I first discovered coconut butter, I knew it would make an excellent frosting ingredient. It's sweet all on its own and can be warmed and whipped into shape quite easily. This recipe uses only a few ingredients and comes together quickly. I have updated this recipe to include a little palm shortening, which I have found to lighten up the texture of the frosting and make it a bit more spreadable. The palm shortening also seems to make the frosting more stable at room temperature. I sprinkle toasted, chopped walnuts over a frosted coconut chocolate cake and it tastes just like a traditional German chocolate cake...my favorite!

Adapted from http://gnowfglins.com.

Makes enough to frost one double-layer cake.

Ingredients
1 15-16 ounce jar coconut butter or coconut manna, warmed to a blendable texture
1 1/2 Tbsp raw honey, warmed to a blendable texture
1 cup full-fat coconut milk
2 tsp vanilla extract
1/2 cup palm shortening

Preparation

1. Place coconut butter, honey, and vanilla extract in a large mixing bowl.
2. Use an electric hand mixer to combine until smooth. 
3. Add coconut milk, a little at a time, until frosting reaches your desired thickness.
4. Add palm shortening and mix until fluffy.

Crispy Salami Chips with Thyme Mustard

I came across this recipe the other day and decided to try it for a little party we had this weekend. Very easy and very yummy! The chips crisp up nicely. Be sure to use nitrate-free, thinly sliced salami for the best results. These go really fast so don't be afraid to make extras. I like to keep some salami in the refrigerator for a quick snack when friends drop by. Give this recipe a try and let me know what you think!

Adapted from realsimple.com.


Ingredients
24 thin slices nitrate-free salami (I use Applegate Farms.)
1/2 cup Dijon mustard
2 Tbsp chopped fresh thyme (I chopped with my new Microplane herb mill. Loved it!)

Preparation

1. Preheat oven to 375 degrees.
2. Arrange salami in a single layer on a rimmed baking sheet.
3. Bake for 12-15 minutes or until crisp. Using tongs, remove from pan and place on paper towel or a cooling rack to cool.
4. While salami cooks, combine mustard and thyme in a small bowl.
5. To serve, arrange salami slices around mustard dip.

Paleo Chili

It's chili season, and I'm excited to share this recipe that includes a blend of flavors I've been going over in my head for quite a while. I don't know about you, but I don't want to look at a bowl of meat and call it paleo chili. To me, chili includes a great combination of both flavors AND textures. Since beans are a no-no, I immediately went to one of my favorite go-to replacement foods: squash. It works well as a bean replacement in this dish. The combination of steak, sausage, and ground beef along with the vegetable combination, created exactly the texture I was looking for. Feel free to substitute the meat of your choice. I made a big batch, because that's the way I do chili. Feel free to scale this recipe up or down to suit your needs. But keep in mind that it freezes well, and the leftovers are great for lunch or dinner throughout the week. I recommend going all out and making the whole batch!

Serves 8-10.

Ingredients
2 8-oz sirloin steaks, cut into bite-sized cubes
1 pound grass-fed ground beef
1 pound nitrate-free bulk Italian sausage
1 small butternut squash
2 onions, chopped
2 sweet red peppers, chopped
1 28-ounce can crushed tomatoes (I use Muir Glen Organic Fire Roasted)
2 14.5-ounce cans diced tomatoes (I use Muir Glen Organic Fire Roasted)
2 Tbsp olive or coconut oil
2 bay leaves
2 Tbsp chili powder
1 Tbsp paprika
1 tsp dried oregano
1 tsp ground cumin
1/2 tsp crushed red pepper flakes
1/2-1 tsp sea salt
Garnish (optional)
2 avocados, cubed or mashed and seasoned with salt and pepper
sliced black olives
chopped onion
chopped jalapenos

Preparation

1. Preheat oven to 400 degrees F.
2. Peel and cube squash, transfer to a rimmed baking sheet and bake for 15-20 minutes or until it just begins to soften. Remove from oven and set aside.
3. While squash bakes, warm 1 Tbsp oil in a large stock pot over medium-high heat. Add steak and brown on one side, crumble meat and sausage into the pot, stir, and cook until all of the meat is just cooked through, stirring occasionally.
4. At the same time, in a large skillet over medium heat, warm 1 Tbsp oil. Add chopped onion and peppers and cook until onion starts to become translucent, about 10-15 minutes.
5. Add squash, onions, peppers, tomatoes, and spices to meat mixture. Stir and simmer for 30-60 minutes or until all of the flavors are married.
6. Top with mashed avocado, chopped onion, chopped jalapeno, and chopped black olive, if desired.

Spaghetti Squash With Eggplant and Sausage

With the exception of cooking the squash in the microwave, this is one of those stovetop meals made all in one skillet. The flavors work well together and the eggplant softens to the point where it coats the spaghetti squash almost like a sauce. I kept it simple with garlic and parsley, but you can add additional seasonings if you desire.

Serves 3-4.


Ingredients
1 spaghetti squash
1 small eggplant, peeled and cubed
4 uncooked sausage links, cut into 1/2-inch pieces
1/2 yellow onion, chopped
3 cloves garlic, minced
2 Tbsp minced fresh parsley
1 Tbsp coconut or olive oil

Preparation

1. Pierce the squash several times with a fork or sharp knife, being sure to pierce all the way through to the middle.
2. Microwave whole squash at 70 percent power for 15 minutes. Check to see if skin is softened, then continue to microwave in 5 minute increments until skin is very soft and pliable.NOTE: Be sure NOT to cook on full power AND that you pierce the squash all the way through, otherwise, you may end up with a squash explosion in your microwave.
3. Remove squash from microwave and let it rest for 5-10 minutes to let it finish steaming. 
4. Cut squash in half lengthwise. Scoop out and discard the seeds. Scrape squash "noodles" from skin into a bowl and keep warm.
5. While squash cooks, warm olive oil in a large skillet. Add sausage, eggplant, onion, and garlic. Saute until sausage is cooked through and eggplant is very soft, 10-15 minutes. Add 1/2 of spaghetti squash into the skillet, stir gently, and saute another 5 minutes or until ingredients are well combined.
6. Transfer to a serving bowl. Sprinkle with parsley and toss gently to combine.

Baked Fish With Spicy Eggplant

I wanted to try something new with the one eggplant I had left from the farmer's market. This recipe sounded great. Eggplant served with hot chile pepper is a common side dish in Central Africa. The flavors are delicious together and taste great with the fish. I used salmon since I had some in the freezer, but a whitefish would also work well.

Adapted from www.congocookbook.com.


Serves 4.


Ingredients
4 fish fillets (I used salmon but anything will do.)
1 eggplant, peeled and diced
3 fresh tomatoes, chopped (or one can diced tomatoes)
one onion, diced
1 cup water
ground cayenne, crushed red pepper, or black pepper, to taste (1 used 1/2 tsp crushed red pepper and it gave some good heat; use less if you are not up to it.)
1 tsp sea salt

Preparation

1. Preheat oven to 400 degrees F.
2. Place eggplant, tomatoes, onion, water, and spices in a large saucepan. Cover and simmer over medium heat until vegetables are soft, about 20 minutes. 
3. Cool slightly, transfer mixture to food processor, and puree until smooth (or mash by hand).
4. Spoon half of vegetable mixture in a large baking dish. 
5. Arrange fish on top, then pour remaining mixture over fish.
6. Bake until fish flakes easily with a fork, 10-15 minutes. Serve in shallow bowls. 

Paleo Shepherd's Pie With Parsnip Mash

As you may know, my husband David is first generation American. His parents came over from England with his brother and sister not long before he was conceived. I had the pleasure of visiting our relatives in England in 2002. We stayed with Uncle Colin and Aunt Eileen, two of the nicest people you would ever want to meet. I will never forget the shepherd's pie Eileen made for us during our stay. It was actually the first I'd ever had, and it was great! Since then, shepherd's pie has been one of our favorite comfort foods. Typically topped with mashed potatoes and melted cheese, this paleo version is topped with mashed parsnips blended with caramelized onions and garlic for flavor. It is much lighter than the original and, in my opinion, even more delicious! I like the authentic flavor of ground lamb, but you can substitute another ground meat, if needed.

Adapted from www.bbc.co.uk.


Serves 4-6.


Ingredients
Topping
2 pounds large parsnips, peeled and cut into large chunks
2 onions, sliced
2 Tbsp grass-fed butter, olive oil, or coconut oil + 2 Tbsp butter
2 cloves garlic, minced
sea salt
freshly ground black pepper
Filling
2 leeks or onions, chopped
2 cloves garlic, minced
1 large carrot, diced
3 Tbsp grass-fed butter, olive oil, or coconut oil
8 ounces fresh mushrooms, cleaned and diced
1 pound ground lamb
1 Tbsp almond flour
1 Tbsp tomato paste
1/2 tsp apple cider vinegar
1/2 tsp coconut aminos
1 cup beef stock
1 bay leaf
1 sprig fresh thyme
1/4 tsp ground cloves
1/4 tsp cayenne pepper, optional

Preparation

Smooth parsnip mixture over the lamb.

1. Preheat oven to 375 degrees F.
2. Place parsnips in a medium saucepan, add enough salted water to cover about one inch over the parsnips, Boil over medium-high heat until parsnips are soft, about 15-20 minutes. Drain and set aside.
3. While parsnips cook, warm fat of your choice over medium heat. Add sliced onions and garlic and cook onions until they begin to caramelize.
   NOTE:  I just let this pan go until all of my other ingredients were ready. Turn down the heat if the onions start to burn instead of caramelize.
4. At the same time in another large skillet, add fat of your choice (I used butter), diced carrots, and chopped onions or leeks. Saute for about 10 minutes or until onion starts to become translucent. Add mushrooms and cook for another 5 minutes. Add lamb and continue to cook until lamb is cooked through, about 5-10 mimutes.
5. Add remaining ingredients to lamb mixture and simmer over low heat for 15-20 minutes. Remove thyme and basil and pour into a 9x9 pan or deep-dish baker.
6. Place warm, cooked parsnips, caramelized onion mixture and 1 Tbsp butter in food processor and process until smooth. Add another 1 Tbsp butter, if needed for consistency.
7. Spoon parsnips on lamb mixture and smooth over the top.
8. Bake 20-25 minutes or until the lamb is bubbly.

Beet and Apple Salad

I have been stockpiling beets from my CSA for several weeks. When Dave told me some friends were staying for dinner tonight...and they brought sausage and steaks, I knew a beet salad would offer a nice balance. I prepared the beets in the afternoon so the salad would come together quickly. I used one Granny Smith apple, but you can use whatever you have on hand. The apples turn a nice shade of pink, which makes for a great presentation. Enjoy this great seasonal salad! I've included the ingredients for a family-style meat serving as well.

Adapted from foodnetwork.com.


Serves 6 but easily scaleable.


Ingredients
1 Granny Smith apple, cored, halved, and thinly sliced lengthwise
1 large bunch baby beets (3 cups julienned)
4 celery stalks, thinly sliced
1 shallot, minced
1 lemon, juiced
1 tsp apple cider vinegar
3 Tbsp walnuts, chopped
3 Tbsp extra virgin olive oil
sea salt
freshly ground black pepper
1 large bunch salad greens
Meat
6 nitrate-free, natural sausages
6 serving of your favorite steak (flank, ribeye, etc.)

Preparation

1. Place lemon juice in a medium bowl. Add apples, celery, and shallot to the bowl and toss to coat.
2. Place beets in a medium sauce pan and just cover with water. Bring water to a boil and cook beets until they are fork tender, about 30 minutes. Cool beats in cold water. Remove skin by placing each beet in a paper towel and then rubbing the skin off. Slice beets into matchsticks and add beets and walnuts to the bowl. Toss gently to combine.
3. Combine vinegar, olive oil, salt, and pepper (to taste). Pour over vegetables and toss gently to coat. Let stand 10 minutes.
4. Place salad greens down the center of a large serving platter. Spoon beet and apple mixture on top. 
5. While preparing salad, preheat grill to medium high. Cook sausages and steak(s) until they reach your desired level of doneness. Remove the steaks and let rest for 5-10 minutes. Slice thin and arrange sausages and steak on a platter. Serve steak and salad family style.

Paleo Sour Cream

For some meals, like chili and tacos, adding a little sour cream on top really serves to cut the heat and  round out the flavor profile. And it's definitely an integral part of the whole potato skin experience! I think this recipe is a perfect non-dairy substitute, plus it takes only minutes to make with ingredients on hand in any well-stocked paleo kitchen. Enjoy!

Ingredients
1/2 cup paleo mayonnaise
1/2 cup full-fat coconut milk
1/2 tsp apple cider vinegar
2 cloves garlic, finely minced

Preparation

1. Combine all ingredients in a medium bowl and whisk to thoroughly combine.
2. Refrigerate for 30 minutes or longer to thicken.
3. Use as you would traditional sour cream.

Paleo Potato Skins

The inspiration for this tailgate favorite goes to my nephew, Alex. "I could really go for some potato skins!" he said. Well, ask and you shall receive! This recipe has few ingredients and tastes great with paleo sour cream. You need to be super careful when scooping the cooked sweet potato flesh out of the shell, the skin can be paper thin and is very delicate. Next time, I might try baking the empty shells for a bit to crisp them up. But even soft, they are super tasty! As with any snack, particularly those that resemble non-paleo junk food, eat these in moderation...if you can!

Ingredients
Potato Skins
2 large sweet potatoes or the equivalent in smaller potatoes (about 2 pounds total), thoroughly washed, dried, and halved lengthwise
6 slices bacon
1 Tbsp bacon fat
sea salt
freshly ground black pepper
4 green onions
Paleo Sour Cream

1/2 cup paleo mayonnaise
1/2 cup full-fat coconut milk
1/2 tsp apple cider vinegar
2 cloves garlic, finely minced


Preparation

Baking bacon allows you to cook the bacon and sweet potatoes
simultaneously, and helps to avoid a mess on your stovetop.

1. Preheat oven to 400 degrees F.
2. Place bacon on a cooling rack placed in a large rimmed baking sheet.
3. Place sweet potatoes on another baking sheet, rub with a little olive oil, and season with salt and pepper.
4. Place both pans in the oven and bake for 40-45 minutes or until potatoes are soft and bacon is crispy.
5. Remove from oven, Scoop flesh out of potatoes, reserving half of the flesh for another use.
6. Finely chop bacon and mix it in with the remaining potato flesh. Add 1 Tbsp bacon fat and mix well.



Rub sweet potatoes lightly with olive oil and
season with salt and pepper.

7. Return bacon mixture to sweet potato shells and return to oven. Broil for 2 minute or until nicely crisped. Remove, slice crosswise into serving pieces and garnish with paleo ranch dressing and chopped green onions.

Sweet potato puree with caramelized onions

These sweet potatoes were a treat tonight to celebrate my husband's birthday. They were a perfect balance to the duck breast with brussel sprouts. I roasted the potatoes the night before, scooped them out in the morning, and refrigerated them until ready to use. Then I warmed them in the microwave for three minutes before putting them in the food processor. You can add more or less coconut milk until you find the consistency you like. If you have leftover sweet potato and onion, streamline your next meal by using it for the inside out burger.

Serves 4- 6.

Ingredients
4 sweet potatoes, poked with a knife, rubbed lightly with coconut oil and baked at 375 degrees F until very soft, about 45-60 minutes (makes about 4 cups)
1/2 cup full-fat coconut milk
1 tsp cinnamon
2-3 Tbsp grass-fed butter
sea salt

Preparation

1. Scoop sweet potato flesh out of skin. Discard skin and place flesh in bowl of food processor.
2. Add butter and coconut milk to hot potatoes and process until smooth.
3. Add cinnamon and salt to taste. Pulse to combine.
   NOTE: This dish can be made in advance and warmed just prior to serving.
4. To serve, scoop a generous portion on each plate and top with caramelized onions.

Inside-Out Burger

This delicious burger comes together quickly with leftover sweet potato puree and caramelized onions, but feel free to use any type of paleo filling you have on hand. The novelty of this burger is that you put the ingredients typically used to top the burger on the inside instead. Everything ends up in one neat and meaty package! (Unfortunately the novelty was lost on my children, who opted for plain burgers. But, hey, I'll take it!) Flip these burgers only once halfway through cooking to ensure they don't fall apart on the grill.

Makes 2 large inside-out burgers and 2 plain child-size sliders.

Ingredients
Burgers
1 pound grass-fed ground beef
1 egg
1/2 cup almond flour
1/2 tsp sea salt
1/2 tsp freshly ground black pepper
2 Tbsp sweet potato puree
2 Tbsp caramelized onions
olive oil
1 apple, sliced crosswise, core removed
2 handfuls of salad greens


Preparation

Place 1 Tbsp each topping in
the center of two patties.

1. Preheat grill to medium high.
2. Place all burger ingredients in a medium bowl. Use your hands to thoroughly combine without compacting the meat too much.
3. Divide the burger into 4 equal-sized portions. Remove one quarter and form into two small patties. Drizzle with olive oil. Set aside.
4. Divide the remaining mixture into 4 equal portions. Roll each portion into a ball and flatten with your hands to about 1/4 inch. Add 1 Tbsp sweet potato and 1 Tbsp caramelized onion in the center of two of the patties. Top each with a patty and pinch the ends together. Gently compress the stuffed burgers with the palm of your hand. Season with additional salt and pepper, if desired. Drizzle both sides with olive oil.
5. Grill for 3-5 minutes per side, or until the burgers reach your desired degree of doneness. Grill 2 apple slices about 1 minute on each side.
6. To serve, divide salad greens evenly between 2 plates. Top each with a stuffed burger and apple slice. Place the smaller burgers and raw apple slices on 2 additional plates for the kids!

Duck Breast with Brussel Sprouts

This meal was a special birthday dinner for my husband. Dave is a huge fan of duck but we usually only have it on special occasions. I was able to pick up some beautiful skin-on duck breasts at our local butcher and modified an Alton Brown recipe to work with the menu items I had planned. This duck is brined, steamed, and then roasted. The result is a moist, delicious meat that is super-easy to prepare. Yes, it takes a little planning, but very little hands-on work. Plan this for the weekend or a special occasion. It's exceptionally good!

Adapted from foodnetwork.com.


Serves 4.

Ingredients
4 boneless skin-on duck breasts
4 cups brussel sprouts, cleaned and halved
good quality balsamic vinegar (optional)
Brine
9 oz pineapple juice
1/4 cup sea salt
1/2 Tbsp dried thyme
1 Tbsp black peppercorns

Preparation

Arrange duck in steamer in a single
layer with the skin-side up.

1. Combine the brine ingredients in a large resealable bag.
2. Add the duck breasts and seal the bag, removing as much air from the bag as possible.
3. Gently move the duck around so it is evenly coated with the brine. Refrigerate for at least 2.5 hours (I refrigerated mine for about 5), rotating the bag occasionally so the duck is evenly brined. 
4. Place a large cast-iron skillet in oven and heat oven to 475 degrees F.
5. While oven and pan heat, place duck in a single layer in a large steamer insert or colander set inside a large stock pot with 1-2 inches of water in the bottom. Be careful to arrange duck in a single layer, leaning it up the side, if necessary.
6. Steam breasts for 30 minutes.
7. Using metal tongs, carefully place steamed duck, skin-side down into cast-iron skillet. Press gently to enable as much of the skin surface as possible to contact the skillet. Cook for 7 minutes.
8. Remove duck and let rest on a plate lightly tented with foil. Place brussel sprouts in skillet in the rendered duck fat, flat side down.  Roast for 5 minutes over medium heat, or until brussel sprouts are lightly toasted. Add 1/4 cup water, cover, and steam for 5 minutes. Lightly season with sea salt. Drizzle with balsamic, if desired.



Duck will develop a crisp crust after
roasting it skin-down in the skillet.

9. To serve, slice duck breast and fan on plate.  Arrange brussel sprouts and sweet potato puree on the side.

Hen of the Woods (Maitake) Mushrooms with Flank Steak

I am SO excited! Our friends, Michelle and Dan, brought home a huge bunch of hen of the woods mushrooms from Dan's parents and shared their bounty with us! We first discovered these delicious mushroom last year when we were at Dan's parents house and sampled this awesome seasonal delicacy for the first time. Since then, I have seen them occasionally at the farmer's market and specialty food stores. But, boy, are they pricey! According to wikipedia.com, hen of the woods mushrooms have a hypoglycemic effect, and may be beneficial for the management of diabetes. If you have access to these wild mushrooms, great! If not, feel free to substitute your favorite fresh mushroom for this recipe. As many of you know, I love the marinade used in the Korean cauliflower rice bowl. I have repurposed that marinade to saute the mushrooms and marinade the steak. Thanks Michelle and Dan (and your parents) for making this dish happen!

Serves 4.

Ingredients
1 flank steak, about 1.5 pounds
4 cups cleaned hen-of-the-woods mushrooms, cut into medium pieces (or substitute chanterelle or another type of mushroom)
8 garlic cloves, finely chopped
1 cup coconut aminos
4 Tbsp coconut or apple cider vinegar
1/2 cup toasted sesame oil
coconut or olive oil

Hen of the woods mushrooms are
typically found on oak trees.

Preparation

1. Preheat grill to medium high. 
2. Combine garlic, aminos, vinegar, and sesame oil in a small bowl.
3. Place steak in a large baking dish and pour half of the marinade over steak, turning to evenly coat.
4. Warm about 1 Tbsp olive oil in a large skillet over medium heat. Add mushrooms and saute for about 10 minutes. Add the other 1/2 of the marinade to the mushrooms, reduce heat to medium, and simmer an additional 5 minutes or until mushrooms are cooked through.
5. While mushrooms cook, grill steak to your desired degree of doneness, about 5 minutes on each side for grass-fed beef. Remove from heat and let rest for 5 minutes. Slice thin and serve alongside mushrooms.

Tamale Pie

I was in the mood for Mexican so I thought I'd make a paleo version of this easy dish. I started out seasoning the meat as if I were making taco salad. Then I just jazzed it up with some vegetables and topped it with an almond flour crust. It turned out great. The original recipe calls for more vinegar, which was a little overpowering for my taste. I scaled it down to 1 Tbsp for this recipe, but you could actually leave it out altogether and be just fine. Enjoy!

Inspired by www.rivermarketcrossfit.com.


Serves 4-6.

Ingredients
1 lb grass-fed ground beef
1 Tbsp coconut oil
1 small yellow onion, chopped
1 sweet pepper, cored and chopped (I used red, but any color will do)
1 2.25-oz can black olives
1 14.5-oz can diced tomatoes with green chiles
1 7-oz can green chiles
1 Tbsp coconut or apple cider vinegar (optional)
Spice Blend
1 Tbsp chili powder
1 Tbsp ground cumin
1 Tbsp onion powder
2 tsp oregano
1 tsp paprika
1 cup warm water
Crust
1 cup almond flour
1/2 cup water
1 egg


Preparation

1. Preheat oven to 350 degrees F.
2. Cook ground beef in a large skillet over medium-high heat. Drain fat, if necessary. (I find that grass-fed ground beef requires no draining.)
3. Combine spices in a small bowl. Add water and whisk together.
4. Add spice liquid to cooked ground beef. Stir to combine and simmer over medium low heat until most of the liquid has evaporated, about 10-15 minutes.
5. While taco meat cooks, saute onion and peppers in coconut oil in a medium skillet until onion becomes translucent, 5-10 minutes.
6. Add onion mixture, olives, tomatoes with their juices, chilies with their juices, and vinegar to the seasoned beef. Stir to combine. Simmer for 5 minutes.
7. While meat simmers, combine egg, water, and almond flour in a small bowl. The mixture should be thick, like cornmeal. 
8. Transfer meat mixture to a deep-dish baker or a medium (8x8 or 9x9) baking dish. Scoop almond dough over the top. Bake for 10-20 minutes or until top is lightly browned.
   NOTE: Do not overfill the baking dish. If your dish is pretty full, set it on top of a baking sheet in the oven to catch any drips. Believe me, you will have a mess on your hands otherwise!