Easy Coconut Milk Custard

I have to admit, this recipe was originally intended for Baby P.  I always make homemade baby food for her and I have been trying to add lots of healthy fat in her diet.  I thought homemade coconut milk custard would be the perfect baby food dessert.  I didn't want to mess with the hot water bath, baking it in the oven for an hour, blah blah blah so I created this recipe as a quick alternative to make on the stove.  Although intended for Penelope, it was so delicious, my husband Anthony and I ate almost the whole thing.  In one sitting.  Don't worry, there's a (small) bowl left for the baby.  Ha!  This one really is good for the whole family!  Enjoy!

Not the best picture because I had to snap it from my phone really quick before it was gone!

Ingredients (should serve 4... but in our case it served 2 and 1/2)
1 can full fat coconut milk (first cold pressed is best)
1/2tsp cinnamon plus more for dusting
4 egg yolks
1/3c sugar
2tsp vanilla extract
3tbs cornstarch

Directions:
1. In a large bowl, blend egg yolk, sugar, vanilla and corn starch until combined and thick.
2. In a medium saucepan, heat coconut milk and cinnamon (stirring constantly) until just boiling (I had my heat on medium high but you can do it on medium or low if you are worried about not stirring it enough).
3. While beating the eggs continuously (so they don't' curdle), slowly add the hot coconut milk to the bowl in one slow steady stream.
4. Add the mixture back into the saucepan, turn to medium and cook whisking constantly until nice and thick.
5. Pour into one large 8 inch container or individual ramekins to set.  Sprinkle more cinnamon on top.  Nutmeg would be good on top too but unfortunately my husband hates it so I hardly ever use it.
6. Let set to room temp and serve.  Alternatively, serve warm or cold.  Yum!

NOTE:  I am not as strict paleo as I used to be so this has some refined sugar and cornstarch.  You could substitute some honey instead (I didn't because the baby can't have it yet).  You could also try thickening it with a more paleo-friendly thickener like arrowroot, potato starch, or something of that sort.  I haven't made it that way... but just a thought.

Mexican Fish Salad w Chipotle Honey Vinaigrette

I love Chipotle.  No, I'm not talking about the chile (although I love that too).  I'm talking about the take-out restaurant.  We eat there at least a few times a month.  I always order the same thing: Carnitas salad, with peppers, mild salsa, guacamole & their deliciously smokey vinaigrette.  I also make my own version of these salads at home.  This time I used wild-caught-cod and it was just delightful.  Usually I do chicken or steak in these Mexican dishes but I think I just found my new favorite spring meal.  Enjoy!

Ingredients (serves 2):

Veggies:
2 bowls of chopped greens (I used a mixture of Organic Red Lettuce & Romaine)
1 yellow bell pepper, cut into strips
1 red bell pepper, cut into strips
1 orange bell pepper, cut into strips
1tbs extra virgin olive oil

Fish:
2 filets mild and flaky wild-caught-fish (I used Alaskan Cod)
1tbs extra virgin olive oil
1tbs butter
8 drops DoTERRA Lemon Essential Oil ( buy here)
Sea salt and fresh cracked black pepper
a pinch of garlic powder

Guacamole Salsa:
2 avocados, diced
1 tomato, diced
organic cilantro, chopped (to taste - I used about 1/4c)
1 drop DoTERRA Lime Essential Oil (buy here)
garlic powder and salt to taste

Chipotle Vinaigrette: 
1/4 cup apple cider vinegar
2tbs honey
1tsp dijon mustard
1/2 tsp ground chipotle powder
1 tsp adobo sauce from a can of chipotle's in adobo (if you have it)
1 drop DoTERRA Lime Essential Oil (buy here)
1/4tsp paprika
pinch garlic powder, onion powder and oregano
1/4c extra virgin olive oil
salt and pepper to taste

Directions:
1. Preheat your oven to 450F.  Then prepare your viniagrette by whisking all of the ingredients in a glass bowl (or put them in a glass jar with a lit and shake well).  Add salt and pepper to taste.
Note:  If you aren't used to cooking with essential oils, a little goes a long way.  Lemon and Lime are my absolute FAVORTE to cook with because you only need a drop and it gives the dish SO MUCH fresh flavor!  They are must-haves for your kitchen spice cupboard in my opinion.
2. Prepare your guac-salsa.  In a medium size bowl, mix your avocao, tomao, cilantro and lime essential oil.  Add a sprinkle of salt and garlic powder then mix some more and taste.  Keep adding garlic and salt until it's to your liking and keep mixing until the guacamole has some mushed pieces but some still cubed.
3. Now cook up your peppers.  Spread them in a single layer on a baking sheet (I use one lined with non-stick foil for super easy clean-up).  Drizzle with 1tbs olive oil and toss well.  Add a bit of salt.  Throw them in the oven and cook about15 minutes or until they are softening and have some brown or black areas.  Toss them after 10 minutes.
4. While your peppers are cooking, heat a large skillet over medium high heat with 1tbs olive oil and 1tbs butter (this mixture tastes absolutely divine).  Add a bit of salt, pepper, and garlic powder to your fillets and place them into the hot skillet.  Cook on one side until seared a deep golden brown, then flip, add 4 drops lemon essential oil on the top of each fish, cover with a lid, turn to medium-low and cook until fully cooked through (mine took an additional 4 minutes).  They are done when the fillet flakes easily with a fork.
5. To serve:  In a bowl, place some greens.  Top with peppers, then a filet of fish, and a huge scoop of salsa guac.  Drizzle the salad dressing over the whole thing and dig in.  OMG so good!

About DoTERRA Essential Oils:
See my Primal Bites Page Cooking w Essential Oils
See my sister blog Aroma Nurse
Purchase any oil at My DoTERRA Wellness Store or contact me directly at lizgracerendon@gmail.com for information on wholesale prices

Fresh Gluten Free Lemon Cupcakes with Lemon Cream Cheese Icing

Stop right there.  These are NOT paleo.  But they are gluten free and if you are following the 80/20 rule then who cares?  Also, these are great to bring to parties, the office, ect.  One more confession:  They are not made from scratch.  Yes I used a box mix but then jazzed it up with some fresh ingredients.  Easy for you, easy for me, tastes like homemade from scratch.  Everyone wins.  These would be a great addition to an Easter brunch or any springtime occasion.

Ingredients:
1 box Betty Crocker Gluten Free Yellow Cake Mix
1 stick butter, softened
3 large eggs
2tsp vanilla extract
1/3c fresh lemon juice
The rind of 1 whole lemon, finely grated (lemon zest)
1/3c coconut milk (From the refrigerated section not the can.  Alternatively use almond milk, rice milk, or whole milk)
5-6 drops DoTERRA Lemon Essential Oil (buy here)

Icing Ingredients:
1 stock butter, stoftened
8oz full fat cream cheese, softened
2tsp vanilla extract
4-5 drops DoTERRA Lemon Essential Oil (buy here)
4 cups powdered sugar

Directions:
1. Preheat oven to 350 degrees.  In a large bowl, mix all cupcake ingredients on low for 30 seconds then on medium or high for 2 minutes.  You want the batter to be light and fluffy.
2. Scoop into a lined cupcake pan and bake for about 18 minutes or until a toothpick or knife inserted into the center of a cupcake comes out clean.  Remove from oven and remove from pan immediately to let cool.
3. Meanwhile, mix up your icing.  Beat the butter and cream cheese until combined.  Add vanilla, beat again.  Add powdered sugar one cup at a time until fully mixed in.  Add lemon essential oil and taste test to make sure it's as lemony as you like it.  Beat until light and fluffy.
4. When the cupcakes have cooled, ice them and enjoy.  OMG SO GOOD!

What's up with the essential oils?
Learn more at my sister blog Aroma Nurse or purchase any essential oil at my DoTERRA Wellness Store

Paleo Breakfast Smoothie: Weight Loss Edition

I pretty much drink a smoothie every morning for breakfast when the weather gets warmer. Why? Because they are light, refreshing, energizing, healthy & don't weigh you down. I make all kinds of smoothies but this one in particular I make when I am trying to shed a few pounds.  It doesn't contain any fruit so it has less sugar to spike your blood sugar. But just because it isn't as sweet doesn't mean it's not jam packed with flavor. In fact, it tastes like a lemon meringue pie. Pretty good for a filling low calorie breakfast, right?  I think so too.

Ingredients:

1 scoop vanilla protein powder 

Note: For weight loss I recommend the DoTerra Trim Shake in Vanilla found here because it has EssentialTrim which manages appetite & carb cravings, Solathin to increase feelings of satiety, and no artificial favors or sweeteners. Otherwise choose your favorite vanilla protein powder.

1c unsweetened vanilla almond milk

A handful spinach or arugula

4 drops Lemon DoTerra Essential Oil (buy here under "Single Oils")

A few ice cubes

Directions:

1. In a high quality blender add almond milk, greens, protein powder, essential oil and ice. Trust me the Lemon essential oil makes ALL the difference in the taste of this shake OMG so good!!!

2. Blend until smooth. 

3. Drink up! 

More Information:

To purchase any DoTerra products visit My Wellness Store or contact me at lizgracerendon@gmail.com for more information on how to blend primal eating with a comprehensive DoTerra weight loss plan. 

Simple Pasture Raised Pork Sausage & Kale

Okay, I am obsessed (and by obsessed I mean OBSESSED) with Whole Foods Pasture Raised Pork Sausage.  They make it there at the store and it is DELICIOUS.  When they have a sale, I buy a ton of it (both mild & spicy) and freeze it for later use.  I also love kale.  It is probably my favorite dark green leafy vegetable.  Usually I roast it with a little olive oil and salt for a healthy "chip" but it is also delicious sauteed with sausage because all of the rich flavors of the sausage end up absorbing in the kale.  Plus it's super easy to make... think 20 minutes.

Ingredients (makes 2 generous servings):
2lb pasture raised pork sausage (mild or spicy take your pick), casing removed
1 bunch organic kale, washed and cut into long thin strips
That's it!!

Directions:
1. In a large skillet over medium high heat, brown your sausage breaking it up with a spatula or spoon as it cooks.
2. When it is completely brown, add your kale on top (it will be overfull but I promise it cooks down quickly).  Add a bit of water (maybe 1/3 or 1/2c) and cover it with a lid.
3. Let it steam a few minutes.  When the kale begins to wilt, open the lid and stir it around.  Cover and cook until tender, stirring occasionally.
4. Open the lid and continue to cook until all the liquid has absorbed and everything has the wonderful aroma and taste of pork sausage.  Split it up between 2 plates and dig in!

NOTE:  Do not salt this dish!  The sausage is already salted so your whole dish will be flavored like the pork sausage that you choose.  If at the very end it needs salt, fine, add salt.  But I doubt it will because sausage is pretty darn salty :)

Sautéed Lemon Butter Wild-Caught-Cod & Basil Balsamic Greens

This a simple 20 minute dish that is perfect for lunch or dinner any day of the week. I love Cod because of it's light taste and meaty flakes but feel free to substitute any Wild Caught fish (note that the cooking times may vary). Using just a few drops of DoTerra Lemon & Basil essential oils, I was able to flavor the entire dish!  Cooking with essential oils is like cooking with fresh fruits and vegetables but they last longer and cost less (in the long run).  Paired with a light Basil Balsamic Vinaigrette, this dish is the perfect spring meal. Enjoy!

Ingredients (Serves 1, feel free to double or triple the recipe ect):
1 fillet wild caught fish, I used cod
1 tbs olive oil
2tsp organic butter
2-3 drops DoTerra Lemon Essential Oil (can be purchased here)
Fresh ground sea salt & cracked black pepper

1 handful organic spinach
1 handful organic kale
1 handful organic arugula
1/2 avocado salted and diced
1/2c Campari or cherry tomatoes, quartered
2tbs pine nuts (optional)

Basil Balsamic Vinaigrette (this makes a big batch you can save):
1/4c organic extra virgin olive oil
1/4c high quality balsamic vinegar (I recommend visiting a local oil & vinegar store)
1-2 drops DoTerra Basil Essential Oil (can be purchased here)
Fresh ground sea salt & cracked black pepper

Note: Only purchase DoTerra essential oils for cooking because they are Certified Pure Therapeutic Grade oils made organically without pesticides or additives. If you aren't interested in the wonderful world of essential oils, you can use fresh organic lemon juice/rind & fresh basil leaves. Note that the vinaigrette will need to be stored in the refrigerator & will not keep fresh as long.

Directions:
1. Make your vinaigrette: In a jar, pour in oil, vinegar & essential oil. Close with a lid & shake. Add salt & pepper to taste.
2. Put together your salad: greens topped with tomatoes, avocado & pine nuts. Set aside.
3. Head a skillet over medium high heat with 1tbs olive oil. When hot add your fish. Melt butter and add essential oils in a small glass dish. Add a bit of salt and pepper. Stir well. When fish has turned a
deep golden brown on one side (2-3min), flip and pour the lemon butter over the top of the fish. Cover with a lid, turn the heat down to medium low and cook until done (fish will flake with a fork). The time will depend on the thickness of your fish... For a 1 inch fillet, maybe 2-4 more minutes.
4. Place fish over salad and drizzle with vinaigrette. Alternatively, toss your salad with the dressing and then place fish on top. Yum!!



Where to learn about essential oils:
Check out my new blog Aroma Nurse or purchase the oils at My DoTerra Wellness Store or contact me at lizgracerendon@gmail.com

BLT Side Salad

Everyone needs a simple salad recipe on hand at home.  This is a side salad that I made for Thanksgiving Day and I can assure you there were no leftovers.  I used the concept of a BLT sandwich using crumbled bacon, spinach, and cherry tomatoes.  Then I added a warm balsamic-bacon dressing and tossed the whole thing right before serving.  The result was a quick, tasty salad that looks elegant and is guaranteed to impress.  This salad is dressed up enough for the holidays but simple enough for a family dinner night at home.  Bacon really does make everything better!  Enjoy.

A perfect side salad for Thanksgiving, Christmas, or any time of the year!

Ingredients:
1lb organic spinach
1 pint cherry tomatoes, sliced in half
6 slices nitrate-free uncured bacon
3 shallots, minced
1tsp minced garlic
1/4c balsamic vinegar
2tsp dijon mustard
2tbs extra virgin olive oil
freshly ground salt & pepper to taste

Directions:
1. Place spinach and cherry tomatoes in a large bowl.
2. Heat a large skillet over medium heat.  Fry up your bacon, flipping as it cooks on one side until both sides are deep brown (about 10 minutes).  Place bacon on a plate lined with a paper towel to soak up the extra grease.  Crumble when cool.
3. Pour out all but about a tbs of bacon grease.  Add the shallots, garlic, and olive oil back to the saute pan with the bacon grease.  Cook on medium or medium-high until the shallots are soft and the garlic is golden brown.  Pour in your balsamic vinegar and stir in your dijon then turn off heat.  The balsamic will reduce a bit.  Stir well and season with salt and pepper to taste (if you like your dressing sweet, you can add a bit of honey here).  Let cool slightly (but still warm).
4. Pour dressing over salad.  Toss well.  Serve immediately.
Note:  If you make too much dressing, it keeps well in the fridge for up to a week.  Just reheat in the microwave before tossing with the remaining salad prior to eating.

Wild Caught Salmon w Romesco Sauce

I buy bags of frozen wild caught Alaskan salmon in bulk.  Why?  Well, first because it's cheaper than fresh wild caught salmon and I refuse to buy farmed salmon (which have the same problems as our conventional meats... antibiotics, hormones, unsanitary conditions, disease, ect.)  It is also higher in Omega-3's than farmed fish.  Oh, and it's delicious.  Tonight I paired it with a simple Romesco Sauce.  Romesco orginated in Northeastern Spain, where fisherman are said to have created it to eat with fish.  The sauce was created with roasted red peppers, ground almonds, olive oil and vinegar.  Trust me, it's to die for.  And that is exactly what I am doing.  Making a true Spanish sauce for my fish.  Delish!  Enjoy.

My husband liked this sauce so well he said, "Can you make a big batch of this so I can put it on...everything!"

Ingredients (Serves 4):
4 wild caught salmon filets, about 6oz each
salt & pepper
slice of lemon
4tsp extra virgin olive oil, for fish
1/4c raw almond butter
8oz roasted red peppers (look for a jar without any added sugars)
1/2tsp apple cider vinegar
1tsp minced garlic
1/4-1/2tsp grated fresh ginger
1tbs extra virgin olive oil, for sauce
cilantro, chopped for serving (optional)

Directions:
1. Preheat your oven to 400 degrees.  Line a baking sheet or pan with foil.  Place salmon filets on the pan, skin side down.  Brush the top of each filet of fish with about 1tsp of oil.  Sprinkle with salt and pepper.  Squeeze a bit of lemon over the top of each filet. 
2. Bake fish in the center of a preheated oven for 10 minutes per inch of thickness (mine were about 1 inch thick so they baked for exactly 10 minutes).  You know your fish is done when it flakes easily with a fork.  Remove from oven.
3. Meanwhile, while your fish is baking, make your Romesco sauce.  In a food processor (or a blender if you don't have one), combine almond butter, 8oz roasted red peppers, and apple cider vinegar.  Proccess until thick and smooth.
4. In a saute or sauce pan, heat 1tbs of olive oil over medium heat.  Add garlic and ginger and cook, stirring frequently, until golden brown.  Watch closely because garlic burns very easily and has a bitter taste if black.  Once your garlic and ginger is cooked, add the pepper mix from the food processor.  Stir and cook until bubbling and hot and all of the mixture is well combined.  Turn off heat and cool slightly before serving.
5. To serve, place a filet of fish on your plate (A trick I use to rid the fish of the skin is this: I take the spatula just above the skin on the pan and cut the skin off with the spatula as I am scooping the fish.  If you used foil, it should have stuck to the foil which makes this process very easy).  Top with a generous amount of sauce.  Sprinkle with cilantro, if desired.

Paleo Chocolate Chip Cookies

Nothing is more satisfying than a homemade chocolate chip cookie.  You may or may not have noticed that I have a few chocolate chip cookie recipes on my blog, but this one is probably the easiest and fastest one that I have come up with.  With only a few all natural ingredients, you are about 15 minutes away from a big batch of healthy cookies.  Almond flour is the main ingredient here, which you can find at Trader Joe's, Whole Foods, the Commissary, many retail grocers, or you can make your own by grinding almonds into a fine powder in a food processor.  Grain and refined sugar free desserts are just as delicious as the real thing.  Try them and enjoy guilt free!

Crunchy on the outside, soft in the center.  Yum!

Ingredients (makes 9 large cookies):
3c almond flour
1/2c butter, softened
1/2c honey
2 large eggs
1tsp baking soda
1tsp salt
1tsp vanilla extract
1 1/2c chocolate chips (I used Ghirardelli 60% cocoa chips)

Directions:
1. Preheat oven to 375F.  In a large bowl, beat butter and honey.  Add in eggs, almond flour, baking soda, salt and vanilla.  Mix well.  Stir in chocolate chips.
2. Line a baking sheet with nonstick foil (genius invention by the way).  Add a golfball size scoop of batter to the pan.  Repeat with the remaining batter.  I pushed mine down a little bit so they weren't completely round.
3. Bake in the center of a preheated oven for 10 minutes.  They are done when they are golden brown (like them crispy like me... cook them a bit more... like them soft... cook them a bit less).
4. Serve warm or at room temp.  Enjoy!
Note:  Store leftovers in the refrigerator for up to a week.

Lemon Sage Marinated Grilled Chicken Breasts

This is a delicious simple marinade I used to spice up some plain ol' chicken breasts.  I had some leftover fresh sage from my Pumpkin Soup recipe that I wanted to use up.  When I think of sage I think of fall and Thanksgiving stuffing so I decided to make a stuffing-inspired marinade.  I added some olive oil, some lemon, and some poultry seasoning along with the fresh sage to give the chicken a rich fall flavor.  I let the whole thing marinate all day and then threw them on the grill for dinner.  Serve this with my traditional Cranberry Almond Salad or some Balsamic Roasted Fall Vegetables and you are good to go.  Enjoy!

A quick healthy meal using delicious fall flavors

Ingredients:
5lb boneless skinless chicken breasts
1/4c fresh sage
1/4c extra virgin olive oil
1tsp poultry seasoning
1 lemon, zest and juice
1tsp salt
1/4tsp pepper

Directions:
1. In a food processor, blend sage, oil, seasoning, lemon juice, zest, salt and pepper.
2. Place chicken in a large resealable plastic bag.  Pour in marinade.  Let marinate at least an hour or up to a day in the refrigerator.  Prior to grilling, let it set out for 30 minutes or so (makes the breasts more tender when they are cooked from room temperature).
3. When ready, heat grill to medium high heat.  Pull chicken out of marinade and discard leftover marinade.  Cook chicken on the grill about 10 minutes per side for large breasts (less if smaller).  Chicken is done when internal temperature reaches 165-degrees.
4. Serve with a big salad or some roasted fall veggies and enjoy!

Pumpkin Soup w Sage

Ahhh fall, my favorite time of year.  When the leaves start changing and the weather is getting cooler, get into the season by making a big batch of pumpkin soup.  This is a simple, rich, creamy soup that is perfect for using up all those leftover cans of mashed pumpkin.  Or, get inspired and throw in fresh roasted pumpkin instead.  Fresh sage is the costar here... lending a subtle thanksgiving flavor that highlights the flavors of pumpkin.  I loved this soup so much that I am looking forward to making my next batch.  Enjoy!

Rich, warm, and satisfying.  The perfect soup for fall!

Ingredients:
2tbs butter
1 onion, diced
3 stalks celery, trimmed and diced
2c pureed pumpkin (fresh or canned)
3tbs fresh sage, chopped
4c chicken stock (I used Rachael Ray Stock in a Box)
1c coconut milk (or half and half)
1/4tsp cayenne
1tsp poultry seasoning

Directions:
1. In a large bottom soup pot, heat butter over medium high until melted.  Add onion and celery and cook until soft and starting to brown.  Add your pumpkin, sage, stock, cayenne, and poultry seasoning.  Add a bit of fresh ground black pepper.  Bring to a boil and simmer about 20 minutes. 
2. Using an immersion blender, blend until smooth (alternatively use a blender or food processor).  Stir in coconut milk.  Taste and adjust seasonings as needed. 
3. To serve, ladle some into a soup bowl, top with sage and drizzle coconut milk or cream over the top.  Enjoy!

Halloween Paleo Lemon Cupcakes w Lemon Cream Cheese Frosting

These adorable little spiders are gluten and grain free lemon cupcakes with lemon cream cheese frosting.  Yes, please!  I decorated them as spiders for Anthony's birthday (spider cupcake decorations courtesy of Walmart).  They are absolutely delicious and remind me of a lemon pound cake.  This new concoction is going to be a staple dessert in my home and I hope you enjoy it as much as we did.  Perfect for birthdays, holidays, or any days.  Trick or Treat!

This little critter is irresistible!

Ingredients:

Halloween Cupcake Display

1/2c coconut flour
1/4c nonhydrogenated shortening (try Spectrum brand)
1/4c butter
6 large eggs, room temp
3tbs lemon juice
zest of 1 lemon
2tsp vanilla extract
pinch salt
1/4tsp baking soda
1/2c honey

For Frosting:
8oz cream cheese, room temp
1/2c butter, room temp
2tsp vanilla extract
1tbs lemon juice
2tsp lemon zest
3c powdered sugar

Directions:
1. Preheat oven to 350F.  Melt shortening and butter in a large glass bowl in the microwave.  Add coconut flour a little at a time and stir.  Then stir in lemon juice, lemon, vanilla, salt and baking soda.  Mix with a mixer until well blended. 
2. Mix in honey and eggs with a mixer until thick and smooth (this may take a few minutes for the coconut flour to expand).
3. Using an ice cream scooper, scoop thick batter into a cupcake lined cupcake pan so each liner is about 3/4 full.  Bake in the oven for about 20 minutes or until a toothpick inserted into the center comes  out clean and they look golden on top.
4. Let cook while you mix up your icing:  In a large bowl, beat cream cheese and butter until smooth.  Add vanilla, lemon juice, and lemon zest.  Beat again until smooth.  Add powdered sugar a little at a time until fully mixed in.  If you want to die your frosting, do it now.  Beat until thick, creamy, and slightly fluffy (this may take a few minutes). 
5. When cooled, frost your cupcakes and enjoy!

Baked Salmon w Cinnamon Apples & Onions

This quick 30 minute dish is a perfect way to use up some seasonal fall apples.  I used Honeycrisp apples because they are my favorite but any sweet-tart apple will do.  If you've never had caramelized onions with cinammon before, you are in for a treat!  Adding a bit of sweetness with the apples makes this the perfect topping (or side dish!)  While the salmon is baking in the oven, saute up your caramelized apples and onions in a pan.  When the salmon is done, throw a big scoop on top and you have yourself a simple healthy meal in minutes.  I served mine over a simple salad of arugula, romaine, and balsamic vinaigrette.  Delish!

A great weeknight meal for fall

Ingredients:
4 wild caught salmon fillets
1/2tsp salt
1/4tsp pepper
1tbs olive oil
3tbs butter
1 onion, thinly sliced
2 cinnamon sticks
1/2tsp ground cinnamon
2 large apples (I used Honeycrisp, use your favorite!), cored and thinly sliced
1tsp lemon juice, plus more to squeeze over fish
Salad greens, optional

Directions:

1. Preheat oven to 400F.  Season fish with a bit of salt and pepper.  Squeeze a bit of lemon over the top of the fillets and drizzle with olive oil.  Place on a foil-lined baking sheet, skin side down (that way the skin will peel off easily because it will stick to the foil).  Bake for about 10 minutes per inch of thickness.
2. Meanwhile, make your topping:  In a large skillet, heat butter over medium high.  Add onion and cinnamon sticks and reduce heat to medium.  Cook, stirring occasionally, until the onions are soft and deep golden brown (about 15 minutes).  When the onions are almost done, add in your apples (add a bit more butter if the pan is dry).  Sprinkle 1/2tsp cinnamon over the apples and cook another 5-10 minutes or until the apples are soft.  Sprinkle with a bit of salt to taste.  Stir in 1tsp lemon juice.
3. To assemble, put some greens on a plate (if using).  Top with your salmon.  Ladle some onion apple mixture on top.   Enjoy!

Paleo Birthday Banana Muffins

These are low sugar grain free banana muffins I made for my niece Malori's birthday back in September (Sorry I haven't blogged in so long!  I've missed you!)  They were definitely a hit!  The cashew butter makes them extra decadent but if you can't find any, substitute almond butter and they will turn out just fine.  The best part about these muffins is that they are the perfect grab and go snack for any time of the day.  We ate them for breakfast.  We ate them after lunch.  We ate them for dessert.  And because they are gluten free, grain free and low sugar; we ate them guilt free!

Happy Birthday to you!  Happy Birthday to you!  Happy Birthday to Malori, Happy Birthday to you!

Ingredients:
3 overripe bananas, mashed
1c cashew butter
1/4c honey
1/3c butter
3 large eggs
1c almond flour
pinch salt
1tsp baking soda

Directions:
1. Preheat oven to 350F.
2. Beat eggs in a large bowl, add all other ingredients and mix well.
3. Using an ice cream scooper, scoop batter into a cupcake pan lined with cupcake liners until about 3/4 of the way full.
4. Bake in the oven for about 25 minutes or until a toothpick inserted into the center comes out clean and they feel a bit firm to the touch.
5. Let cook to room temp before serving.  Even better when chilled.  Store in the fridge.

Indian Beef Lettuce-Tacos

Here is another recipe that is simple to prepare but makes a big impact.  I used fresh ground sirloin because it is a bit leaner and more tender than regular ground beef (and let's get honest, it was on sale).  You could also use lean ground beef, ground turkey, or ground chicken if you prefer.  I bought a package of "Living Boston Leaf Lettuce" at the grocery store and used each leaf as my taco.  Another great alternative is butter lettuce because it is so tender and forgiving.  This aromatic meal takes less than 30 minutes to make which is perfect for a fast weeknight dinner.  It would also make a great appetizer or party idea (self-serve tacos anyone?!) Enjoy!

A simple, healthy, delicious meal in less than 30 minutes

Ingredients:
2tbs virgin coconut oil
1tbs minced garlic
1/4c minced ginger
2lb ground sirloin (or other lean beef or poultry)
1tbs coriander
1tbs paprika
1/4tsp cinnamon
1/4tsp ground cloves
1tsp cumin
1/2tsp cayenne
2tsp onion powder
2tsp garlic powder
2tsp salt plus more to taste
1/2tsp pepper
chopped cilantro, for serving
1 head Boston leaf lettuce

Directions:
1. In a large nonstick pan, heat coconut oil over medium heat.  Add your minced garlic and ginger and cook until beginning to soften, a couple of minutes.  Add your ground beef and cook until almost browned.  Add the remainder of your spices and stir well.  Cook until the beef is fully cooked through and the spices have simmered and matured, about 10 minutes.  Taste and adjust seasonings as needed.
2. Fill each lettuce leaf with 1/3c meat mixture.  Top with chopped cilantro and enjoy!

Wild Caught Salmon w Gingered Coconut Sauce

Another delicious coconut filled recipe is less than 30 minutes from your dinner table.  Coconut oil was once criticized for it's high saturated fat content and was not recommended as a staple in a healthy diet.  What a shame considering it has numerous health benefits.  This miracle food has been proven effective for weight loss; curing/alleviating Alzheimer's disease; preventing kidney, heart & gall bladder diseases; lowering insulin levels and helping normalize blood sugar, and increasing mineral absorption in the body which is good for bones and teeth.  Take a few minutes and watch this video from CBS.  I assure you there are many others.  Still think saturated fat is bad for you?  Don't rely on what the government says is healthy:  they have their own special interests.  Take your health into your own hands and do some research.  Okay, I'm off my soapbox for now.  Seriously, delicious recipe.  Uber healthy.  You really can't go wrong with wild caught loaded in coconut. 

Served over a bed of simple greens makes the perfect summer dish

Ingredients (Serves 2):
2 wild caught salmon fillets
2tbs organic virgin coconut oil, unrefined
1tsp coriander
1/2tsp salt
lemon peel from 1/2 lemon, finely grated
2-3tbs minced fresh ginger
1tsp fennel seeds
1tbs yellow mustard
1tsp corriander
1tbs organic virgin coconut oil, unrefined
1c coconut milk
juice from the 1/2 lemon you peeled
salt to taste
bed of greens (I used organic spinach)
handful of cilantro for serving (optional)

Directions:
1. Rub coriander, salt, and lemon peel over the top of your salmon (not the skin side).
2. Heat 2tbs coconut oil in a large nonstick skillet over medium or medium high heat.  Sear in coconut oil about 5 minutes per side (obviously this depends on the thickness of your fish).  When it is seared on both sides and it flakes easily with a fork it is done (don't be afraid to really cook it on the skin side because you peel that off anyway... or eat it...whatever floats your boat).
3. Meanwhile, saute ginger, fennel seeds, mustard, and coriander in 1tbs coconut oil in a small saucepan.  Once tender and fragrant, add your coconut milk and simmer on about 15 minutes.  Taste and add a dash of salt and a squeeze of lemon if desired.  Stir well.
4. Place your cooked salmon fillet on a bed of greens (I like to peel the skin off but many folks enjoy eating it).  Ladle with hot coconut sauce (this will slightly wilt the spinach while you are eating it... so good!) and top with cilantro.  Enjoy!

Grilled Salmon, Zucchini, & Eggplant with Basil Balsamic Drizzle

This is a great summertime meal when you don't want to heat up your house by using the oven or the stove.  I used a huge fillet of fresh wild caught salmon from Whole Foods and marinated it in some fresh Italian herbs and spices from my garden. Meanwhile, I cut up some fresh veggies that I had on hand and whipped up a simple balsamic basil dressing to drizzle over the whole thing.  Throw your fish and veggies on the grill and you can have the entire summer meal ready in less than 30 minutes.  Fresh.  Simple.  Delicious.  Enjoy.

Simple summer meals are so satisfying (Try saying that 10 times fast)

Ingredients (Serves 4):

4-6oz fillets wild caught salmon (or whatever you have that looks good)
1/4c extra virgin olive oil
1 lemon, sliced
1 lemon, juiced
1tbs fresh rosemary, chopped
1tbs fresh basil, chopped
1tbs fresh minced garlic
1tsp Italian seasoning, dried (optional)
2 large zucchini, cut into long quarters
1 eggplant, but into 1/2"-1" slices (If you hate eggplant, sub in some summer squash, green onions, or asparagus...all are equally delicious)

Balsamic Drizzle:
1/4c extra virgin olive oil
1/4c balsamic vinegar
2tsp dijon mustard
1tbs fresh basil, chopped plus more for garnish
1tsp salt
1tsp lemon rind
1tsp minced garlic

Directions:
1. Place salmon in a large resealable bag.  Whip up your marinade: 1/4c olive oil, lemon slices, lemon juice, rosemary, basil, garlic, italian seasoning, and 1tsp salt.  Place the marinade in the bag, seal, and toss to coat evenly.  Let marinate at room temperature for 20-30 minutes, turning the bag occasionally.
2. While your salmon is marinating, get everything else ready: Heat up your grill, toss your veggies in a generous amount of olive oil and sprinkle them with salt, and whisk together your balsamic drizzle.
3. Grill your veggies and fish until veggies are tender and beginning to char and your salmon is just done (maybe 3-5 minutes per side depending on the thickness of your fish).  We use a Grilling Grate over our grill to make sure that the fish doesn't fall through.  Sometimes we also use a Fish Basket or make a foil packet and throw that on the grill.  They all work great.  If you make a foil packet, just make sure there is some room at the top for the steam to gather and grill about 10 minutes.
4. When your fish and veggies are ready, serve a huge serving on a plate and drizzle with your balsamic dressing and top with some fresh basil.  Enjoy the tastes of summer!

Healthy Paleo Coconut Shrimp

Yes, it is true.  No, I didn't trick you.  It is possible to make healthy food taste like junk food.  I have no idea why I never thought of this before now.  The idea came to me while I was brainstorming ways to add more coconut to my diet (for all the numerous health benefits of course).  I have plenty of coconut oil in the cupboard and I also have a bag of unsweetened organic coconut flakes... pair them with a pound of jumbo wild caught shrimp from Trader  Joe's and, Viola!, you have yourself a gourmet meal in less than 15 minutes.  It really doesn't get better than this.  In fact, I pretty  much want to eat this meal every single day.  That is how delicious it is.  You could pair this with your favorite dipping sauce, but I just ate them hot and straight off the plate.  I couldn't resist.  Enjoy!!

My new favorite dish!

Ingredients:
1lb jumbo wild caught shrimp, thawed under cold running water or in the fridge
1/3c unsweetened coconut flakes (NOT flour!):  I used Let's Do...Organic
1/4tsp salt
1/4tsp cayenne pepper
1/4tsp garlic powder
1 large egg, preferably omega-3 enriched, beaten
2-4tbs unrefined coconut oil

Directions:
1. If your cococnut flakes are course, then pulse them in a food processor to get them pretty fine.  Mine were already finely ground so I just measured them out of the bag.  Mix in your salt, cayenne, and garlic powder.  Place in a large flat bowl or pie tin (something you can easily dip the shrimp in).
2. Place your beaten egg in another shallow bowl or pie tin.  Add a pinch of salt here too.
3. Rinse and dry your shrimp so the egg sticks.  Heat a couple of tbs of coconut oil in a large nonstick skillet over medium high heat.  It's ready when you drop a piece of coconut in the skillet and it sizzles.
4. One by one, take your shrimp, dip each side in the beaten egg, then roll evenly in the coconut mixture.  Place them in the pan in a single layer.  After a couple of minutes, or when they turn golden brown, carefully flip them to the other side.  You may have to do these in a couple of batches depending how large your skillet is.  If the pan looks dry, add more oil!  As each one is golden and the shrimp is cooked through, place them on a plate.  Serve hot with your favorite dipping sauce or eat them plain!  Enjoy!

Grilled Summer Veggies & Meatballs

Instead of your traditional Italian spaghetti and meatballs, I decided to make my own summer paleo version of the dish:  Grilled veggies w grain-free meatballs.  I had some fresh farmer's market tomatoes, zucchini and red bell pepper that I grilled up with some olive oil and sea salt.  Then I heaped a big mound of Italian meatballs and tomato sauce on top and a beautiful meal was served.  The best part is that start to finish it only took about 30 minutes to make.  De-lish!

A healthy version of your Italian favorite & just as satisfying!

Ingredients:
2lb ground beef
2tbs minced garlic
2tsp italian seasoning
2tsp salt
1/2tsp garlic powder
1/2tsp oregano
1tbs butter
1tbs extra virgin olive oil (plus more to coat the veggies)
2 red bell pepper, seeded and cut in half
6 large tomatoes, cut in half
2 zucchini, cut into 1/4" slices lenghwise
1 jar marinara (I used Ragu's "no sugar added" brand:  Cheap, healthy, & delicious!)
1/4c fresh basil, sliced thin

Directions:
1. In a large bowl, combine ground beef, minced garlic, Italian seasoning and salt.  Using a very small ice cream scooper or melon ball scooper, make evenly formed meatballs and set them on a plate.
2. In the largest nonstick skillet you have, heat butter and oil over high heat.  Add meatballs in a single layer and cook until deep brown on each side (turning them and rotating them with tongs helps).  I sprinkled the tops of mine with garlic powder, oregano, and a pinch more salt.  Drain the excess fat.
3. Pour in your jar of marinara and toss making sure all of your meatballs are coated.  Stir in about 1/2 of your fresh basil (the rest is for garnish).  Bring to a boil, turn down heat, cover with a lid, and simmer about 15 minutes or until meatballs are tender and done.
4. Meanwhile, cook your veggies.  Heat your grill to medium high.  Using an olive oil sprayer (or your hands) coat each of the veggie pieces in olive oil.  Sprinkle them generously with sea salt.  Cook your veggies until charred on both sides and softened.  Remove.  Cut your tomatoes and bell peppers into quarters and your zucchini into little triangles.
5. In a pasta dish, place a heaping mound of veggies.  Top with some meatballs and marinara.  Garnish with fresh basil and enjoy!

Summer Squash Soup w Fresh Garden Herbs

Many of you know how I love my pureed vegetable soups.  This one is simple and uses all fresh summer ingredients straight from your garden (or farmer's market for you brown thumbs out there).  I served this as a starter course to a delicious summer meal but would also be delicious by itself.  Using water instead of chicken stock, this recipe really highlights the fresh vegetables and herbs of summer.  I know what you are thinking:  Soup in the summer?  Yes!  It's delicious and, according to traditional Chinese medicine, this is a cooling soup which will help balance the heat in your body.  Go ahead; give it a try!

Another delicious healing soup to add to your collection!

Ingredients (Serves 2):
1 small yellow onion, chopped
1tbs extra virgin olive oil
2tsp minced garlic
4 yellow squash, cut into 1/2" rounds
1 handful cilantro, leaves and stems, chopped
1/4c fresh basil, chopped
1tsp corriander
1/2tsp red pepper flakes (optional)
1/2tsp salt plus more to taste
2c filtered water plus more if needed to blend
1/2 lime

Directions:
1. In a large soup pot, heat oil over medium high heat.  Saute onion for about 5 minutes, add garlic and continue to cook stirring occasionally until onion begins to brown.
2. Add in corriander and stir until fragrant, about 1 minute.  Add yellow squash, cilantro, basil, red pepper flakes, and salt.  Pour in 2c water.  Bring to a boil, stir well, and cover.  Bring soup to a simmer and cook 15-20 minutes or until squash is very tender.  Squeeze in some fresh lime juice and turn off eat.
3. Using an immersion blender, blend the soup until smooth.  Add water if it is too thick.  Taste and adjust seasonings as needed.
4. Serve warm and garnish with fresh cilantro, basil, or lime wedges.  Enjoy!