Paleo Apple or Banana Baked Pancakes

Ingredients:   

6 pastured and/or organic eggs
1½ cups milk of choice, such as almond or coconut
1 tsp. apple cider vinegar
1/2 cup coconut flour
1 Tsp vanilla
1 Tsp cinnamon
1/2 Tsp sea salt
1/4 Tsp. baking soda
1 Tbsp 100% Pure maple syrup
2 apples (or pears or bananas), peeled, cored, and sliced
4 Tbsp oil of your choice, such as coconut oil
*optional: sprinkle of walnut pieces to sprinkle on top
*optional: 1/4 teaspoon ginger powder to dust the apples/pears before pouring batter over

Method:

 Preheat oven to 425 degrees (F)

In a blender combine eggs, coconut milk, vinegar, coconut flour, vanilla, cinnamon, sea salt, and maple syrup. Blend until smooth.

Place oil in 9x13 inch baking dish and place in preheated oven for 3 minutes.

Remove from oven and add fruit to dish and place back in oven, and leave in there for 3-4 minutes.

Remove from oven, remix your batter to make sure it hasn't settled, then pour batter over fruit in the baking dish and place back in oven. Bake for 20-30 minutes or until done.

Allow to cool a few minutes.

Serve it with a drizzle of maple syrup and some sprinkling of cinnamon, or top with a fried egg!

Blueberry Chickpea Muffins

Ingredients:

2 cups chickpea flour
1 tsp baking powder
1 tsp baking soda
1 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp salt

2 large eggs, lightly beaten
1/2 cup maple syrup
1/2 cup applesauce
1 tsp. vanilla extract
6 tbs. melted coconut oil
1 cup blueberries (fresh or frozen)

Method:

Preheat oven to 375F and lightly grease or line a muffin tin with liners.

In a mixing bowl, combine all dry ingredients and whisk together.

In a large bowl, combine egg, maple syrup, vanilla extract, apple sauce, and oil.

Pour dry ingredients into wet and stir until well combined.

Fold in the blueberries and optional walnuts.

Pour about 1/4 cup batter into each muffin cup and bake for 15-20 minutes, until tops are set and lightly browned.

Allow to cool on a wire rack before enjoying.

Watermelon Hibiscus Cooler

Ingredients:

2 cups freshly brewed hibiscus tea, cooled
*optional: add a bag of rose tea while it's brewing for added depth of flavor and a boost to your heart chakra.
4-6 squares of frozen watermelon
1-2 drops liquid stevia
*optional: 1 drop doTERRA Citrus Bliss essential oil
1 spring of fresh mint for garnish

*This recipe can be quadrupled for an amazing party drink on these HOT summer afternoons!

Method:

Allow the tea to cool fully.

Mix the stevia and essential oil in the bottom of a drinking glass/jar.

Add a splash of the tea and mix thoroughly.

Add your watermelon chunks and sprig of mint, then pour the remaining tea in. Give it a quick stir and enjoy!

Deb's Paleo Poppy Seed Crackers

 These crackers are versatile. They make a lovely stand alone snack or can be topped with anything from cheese and hummus or guacamole!

These crackers are versatile. They make a lovely stand alone snack or can be topped with anything from cheese and hummus or guacamole!

Ingredients:

1 1/2 cup almond or cashew meal
1/2 cup coconut flour
1/4 cup nutritional yeast
2 pastured eggs
2 tbs. melted coconut or avocado oil
1 tsp. sea salt
4 tbs. dill (or 2 tbs. dried rosemary and 2 tbs. dried oregano and/or a sprinkle of fennel seeds)
4 tbs. poppy seeds (or black sesame seeds)
4 tbs. water

Method:

Preheat the oven to 325. Line two cookie sheets with cooking parchment.

Mix all the ingredients, except for the water, then slowly add the water until you have a firm dough that sticks together...not too wet, not too crumbly.

Use a rolling pin (or a label-free wine bottle if you don't have a rolling pin) to smooth the dough onto the cookie sheets until they are as thin as you like your crackers. With a knife or pizza cutter, score them into the size you want.

Bake 12-15 minutes or until they are just barely browned and crispy. I like to check them at 10 minutes, then every 3 minutes thereafter until they're just the right level of crispiness. Allow them to cool, then lift with a spatula and store in a glass tupperware on the counter (or fridge) for up to a week. Enjoy!

 

Vegan Paleo Chocolate Chip Cookies

 Thank you Deb, the  amazing artist and photographer , for the wonderful recipe! Made a batch for our friend's dinner and they were devoured in a matter of minutes. 

Thank you Deb, the amazing artist and photographer, for the wonderful recipe! Made a batch for our friend's dinner and they were devoured in a matter of minutes. 

Ingredients:

2 cups almond flour
1/3 cup coconut flour
1/2 tsp. baking soda
1/4 tsp. salt

1/3-1/2 cup melted coconut oil
3 tbs. grade B maple syrup
1 tbs. vanilla extract

1/2 cup walnuts
1/2 cup chocolate chips (or carob chips if you're not into caffeine)...I prefer dark chocolate mini chips myself...

Method:

Preheat your oven to 325 degrees. Line 2 cookie sheets with cooking parchment.

Mix your dry ingredients in a bowl (the first four).

Mix your wet ingredients in a separate bowl (the next three).

Then add the wet mixture to the dry mixture and stir until combined.  

Then add the chocolate chips and walnuts and mix until evenly distributed. 

Form the cookies into little patties (you can use a tablespoon to get exactly the same amount of dough for each if you're a stickler for evenly sized cookies) and place them onto the parchment lined cookie sheets. Bake for about 13 minutes or until they're just browned. Allow to cool for 10 minutes before eating (yeah right! good luck with that!). Enjoy!

Salmon Cakes

 These salmon cakes are a perfect entree for a wintery evening. Have them on a bed of greens or with a side of veggies! Top them with some spicy aoli or a twist of lemon, or both! Thank you,  EveryDayMaven  for your inspiration! 

These salmon cakes are a perfect entree for a wintery evening. Have them on a bed of greens or with a side of veggies! Top them with some spicy aoli or a twist of lemon, or both! Thank you, EveryDayMaven for your inspiration! 

Ingredients:

1/2-ish cup sweet potato, cooked and mashed *optional
2/3 cup almond meal
1/3 cup packed finely chopped parsley
2 tbs. finely chopped onion
Juice of 1/2 small lemon
1/2 tbs. hot sauce
1/2 tbs. sea salt
1 tsp. ground cumin
1 tsp. ground paprika
½ tsp. freshly ground black pepper
2 large (organic, pastured) eggs
4-ish cups of cooked salmon, de-skinned and de-boned (or similar fish)
2 tbs. organic coconut oil or ghee for cooking (divided)

Method:

Place all ingredients but the fat for frying, in a food processor or stand mixer. Mix until well-combined, but still chunky. Don't overmix!

Line a baking sheet (or flat surface that will fit in your fridge) with cooking parchment.

Use your 1/3 cup to scoop the fish mixture and place each "patty" onto the parchment. 

When all the patties are scooped, place saran wrap over them and put them in the fridge for 30 minutes (or all day!).

When ready to cook, take them out of the fridge and heat up a medium/large pan over medium heat. Add your cooking fat, let it get nice and hot, and fry each patty for 4 minutes, then flip and cook about another 4 minutes until both sides are crispy and golden brown, and the inside of the patties are cooked.

*I ended up having to flatten my patties out a bit to ensure the center was cooked, but if you leave them on a slightly lower heat for longer, you probably won't need to do that.  Enjoy! 

 

Coconut Manna Bread

 Oh, this bread. Delicious alone, or with a slather of sweet or savory somethin. This piece is featuring a gob of homemade paté and some green onions, but it's just as tasty with almond butter and jam. Perfect for parties or alongside a bowl of soup. 

Oh, this bread. Delicious alone, or with a slather of sweet or savory somethin. This piece is featuring a gob of homemade paté and some green onions, but it's just as tasty with almond butter and jam. Perfect for parties or alongside a bowl of soup. 

Ingredients:

1 cup coconut manna (a.k.a. coconut butter)
5 organic/pastured eggs, at room temperature
1/4 cup coconut oil or pastured lard
1/2 tsp. sea salt
3/4 tsp. baking soda

Method:

Preheat the oven to 300 degrees.

Place the jar of coconut manna in a saucepan full of hot water over a low simmer to allow the manna to melt. This should take about 10-15 minutes. When it's melted, stir thoroughly so it's consistent throughout. 

Line a 5X9 loaf pan with cooking parchment (or you can grease the pan, either way works...)

Place all ingredients in a food processor or standing mixer and blend until the batter is completely smooth. Should have a cake-batter-esque consistency.

Pour the batter into the pan and bake for 40-50 minutes or until the top is browned and a toothpick inserted comes out clean. 

Allow to cool at least ten minutes, and store any leftovers in the fridge for up to a week.

Overstuffed Mushroom Caps

 These stuffed mushroom caps made a wonderful app, snack, or (if you make them portobello mushrooms) entree! 

These stuffed mushroom caps made a wonderful app, snack, or (if you make them portobello mushrooms) entree! 

Ingredients:

20 small to medium sized crimini mushrooms (or 4-6 portobellos), washed and pat dry

Half a small onion, finely chopped 

1 to 2 small cloves garlic, chopped *optional

Half a cup frozen spinach, or 1 cup fresh, chopped

1 pound ground sausage

1/4 cup coconut flour

1 tablespoon cooking fat (I prefer fresh lard, coconut oil, or ghee)

1/4 cup fresh parsley, chopped

One (organic, pastured) egg

Salt-and-pepper to taste

Method:

Preheat the oven to 400°

Pull out the mushroom stems and wipe out the center of the mushroom, to create more space in the cavity.

Place the mushrooms on the parchment lined cookie sheet and put in the oven for 10 minutes.

While they're cooking, sauté the onions until browned, add the sausage, when browned add the spinach.

Flip the mushrooms over after 10 minutes and drain any moisture on the cookie sheet.

When your filling mixture is nicely browned, transfer to food processor or standing mixer and add the egg, coconut flour, salt and pepper, and mix until crumbly. Do not over mix!

At the mixture to the cavity of the mushroom caps and put in the oven for another 10 to 12 minutes or until golden brown.

Put any leftover filling in muffin cups and bake with the caps. Enjoy! 

Sardine and Avocado Salad

Lots of protein and healthful fats to keep you sated throughout the day!
Lots of protein and healthful fats to keep you sated throughout the day!

Ingredients:

1 avocado, cut in half and pitted
2 cans sardines (packed in water in a BPA-free can!), drained
2 tbs. mayo of your choice
1 celery stick, de-stringed and finely chopped
2 tbs. fresh chopped flat parsley
1 tsp. chopped capers Salt and pepper to taste
1-2 cups greens of your choice (mixed, spinach, baby kale...)

Method:

Plate 1-2 beds of greens (depending on if you're sharing your lunch or not).

Scoop the flesh, in its entirety, of the avocado halves onto each plate, pit side facing up to create a little bowl (optional step to scoop the flesh out).

Mix the remaining ingredients in a mixing bowl until well-combined.

Scoop equal parts of the sardine salad into your two avo bowls.

Garnish with any remaining flat parsley and enjoy!

Creamy Paleo Chicken Casserole

It's casserole time! Enjoy this creamy, dairy free meal during the chilly weather months!
It's casserole time! Enjoy this creamy, dairy free meal during the chilly weather months!

Inspired by PaleOMG

Ingredients:

1.5-2lbs chicken thighs, excess fat removed
1 medium heads of broccoli, chopped into florets
1 head of cauliflower, chopped into florets
1 cup of mushrooms, sliced
½-1 yellow onion, diced
*optional: 1 garlic clove minced
1 cup vegetable (or chicken stock or bone broth) broth
1 (14oz.) can of coconut milk
2 tsp. garlic powder
½ tsp. smoked paprika
½ tsp. cayenne pepper
Salt and pepper to taste
2 tbs. olive oil (or other fat)
2 tbs. ghee or coconut oil

Method:

Preheat oven to 400 degrees.

Place the cauliflower and broccoli florets in a 9×12 glass/pyrex baking dish. Toss with olive oil, salt, and pepper.

Bake broccoli and cauliflower for 15-20 minutes while prepping other ingredients.

While the florets are cooking, place a large skillet over high heat.

Once skillet is very hot, add the ghee and chicken.

Salt and pepper the chicken while it cooks.

Cook each side for 4-5 minutes, until both sides are lightly browned.

Once chicken is ALMOST cooked through, remove it from the pan and place into the baking dish with the florets that have come out of the oven.

Put the pan over a medium heat and add the garlic and onions. Cook until translucent.

Add the mushrooms and cook for a few minutes more.

Add the coconut milk and vegetable broth, as well as the other seasonings, and mix well.

Once it is all thoroughly combined, pour directly onto the chicken, broccoli, and cauliflower dish.

Add a bit more salt and pepper.

Mix it all together until well-combined and bake for 20-ish minutes, until the chicken skin is crispy and the liquid is bubbling.

Allow to cool to help the sauce thicken.

Enjoy!

Jazzed Up Rice Pudding

This rice pudding recipe uses other types of dried fruit and nuts for an even tastier take on the comfort food classic.

Ingredients:

1/4 chopped dried fruit: figs, dates, prunes, apricots, raisins, etc. 1/4 cup chopped pecans 1 1/2 cups cooked brown rice 1 1/2 cups whole raw milk (you can use coconut milk if you're not into dairy) 3 eggs 1/4 cup maple syrup (or less if you're like me and think that every dessert is over sweetened) 1 teaspoon vanilla extract 1 teaspoon fresh lemon juice Pinch nutmeg Pinch sea salt Ghee for greasing the pan

Method:

Preheat the oven to 375° F.

Grease an 8X8 pan.

In a medium bowl, whisk together all the ingredients and pour into the pan.

Bake, uncovered, at 375° for 40-50 minutes or until a knife inserted in the center comes out clean. Cool. (If you can wait that long!)

Pour milk over each serving if desired. Refrigerate leftovers.

Jazzed Up Rice Pudding

Benefits:

It's delicious soul food...Need I say more? If so, see below:

Brown Rice: When properly prepared, brown rice is an excellent source of manganese, and provides a good amount of selenium, phosphorus, copper, magnesium, and niacin (vitamin B3) in the diet. It's also super high in fiber (which in combo with selenium packs a one-two punch for colon health). See here for more health benefits and nutritional information.

Organic Eggs: (Preferably pasture-fed) Eggs are a good source of low-cost high-quality protein. They provide over 6 grams of protein (13% of the daily value for protein) each, and are a good source of choline, a key component of many fat-containing structures in cell membranes, which is particularly important for brain function and health. Eggs are also a rich source of tryptophan and selenium. See here for more health benefits and nutritional information.

Local Raw Milk: This is a VERY touchy subject. So I will leave it to the professionals. See here if you’re interested in learning more about raw milk. Otherwise, good organic milk is a fine alternative.

Pecans: Pecans contain a plethora of vitamins and minerals including vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, a variety of B vitamins and zinc. One ounce of pecans provides 10 percent of the recommended Daily Value for fiber. Pecans are also a source of monounsaturated or "good" fat and protein. See here for more health benefits and nutritional information. Many suggest that soaking nuts (and grains, legumes, and seeds) before consuming them enhances their nutritional quality.

 

Pan Fried Tilapia and "Instant" Slaw

Need dinner, pronto? I made this in 20 minutes, start to finish. You can too!

Ingredients:

Fish: 2 good-sized fresh wild tilapia filets 2 tablespoons almond or coconut flour Salt and pepper to taste Ghee for frying

Tartar Sauce: 4 tablespoons mayo Juice of 1/4 lemon 1 tablespoon sweet pickle relish 1 teaspoon capers Teeny pinch cayenne pepper Salt and pepper to taste

Slaw: 1/4 of a small to medium head green cabbage 1/2 an apple Teeny splash apple cider vinegar Juice of 1/4 lemon 3 tablespoons mayo or Greek yogurt (or 1/2 and half) Teen sprinkle of organic sugar or sweeter of choice 1 drop doTERRA lemon essential oil Salt and pepper to taste

Method:

Fish: Rinse tilapia fillets in cold water and pat dry with paper towels.

Season both sides of each fillet with salt and pepper, then sprinkle with a little almond flour.

Heat the ghee in a skillet over medium-high heat and cook the tilapia until the fish flakes easily with a fork (about 4 minutes per side.)

Top with tartar sauce and serve with a lemon wedge.

Tartar Sauce: Make this ahead.

Combine all ingredients. When fish is ready, place a little dollop on each fillet.

Slaw: While fish is cooking (if you are capable of multi-tasking...if not, make this first and let it sit while fish is cooking), finely slice cabbage into 1/8-inch shreds and place in a large mixing bowl.

Core the 1/2 apple and slice in 1/8 slices.

Combine the vinegar, lemon juice, salt, sweetener, and mayo in a large measuring cup. Whisk until smooth.

Add to the prepped vegetables and mix well.

Serve alongside the fish, or cover and refrigerate until ready to use.

Benefits:

Apples:  My, what balanced phytonutrients you have, oh beloved apple. Apples contain a wide array of polyphenols which help regulate our blood sugar. They're also a great source of Vitamin C and other antioxidants, and fiber. See here for more health benefits and nutritional information.

Cabbage: Cabbage is a powerful cancer fighter and lowerer (new word?) of cholesterol. It contains massive amounts of Vitamin A and is a good source of Vitamin C. While purple cabbage is more nutrient dense than the lighter green varieties (due to their added phytonutrients), all varieties are nutritional powerhouses. See here for more health benefits and nutritional information.

Lemon: Lemons are vitamin C powerhouses. Great for immunity, vitamin C can also be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease. See here for more health benefits and nutritional info.

Lemon Essential Oil: Lemon oil has many properties including antidepressant, antifungal, antiviral, antiseptic, and antioxidant. It is refreshing and invigorating, had can be used to help lower blood pressure, improve memory, ease sore throats and anxiety, help dissolve cellulite, boost energy, calm digestive problems, cleanse the lymphatic system cleansing, and promote a sense of well-being. It is also miraculous for removing grease, gum, oil, and unwanted marks and spots. See here to learn more about doTERRA essential oils.

Tilapia: This is a low calorie, low fat fish with a mild flavor. Try to find wild-caught, if possible. If not, then at least try to get farm raised tilapia from a country with strict policies on quality control (such as the U.S.). See here for more health information and nutritional info.

Zucchini Fritters

Got zucchini and then some? This special little dish is perfect way to use up that extra squash on a lazy Saturday morning.

This recipe was inspired by Slim Palate.

Ingredients:

2 medium zucchini 2 green onions thinly sliced ¼ cup almond flour ¼ cup fresh grated parmigiana reggiano (packed firmly) 2 eggs Salt and pepper to taste (freshly ground, please) 1 drop doTERRA lemon essential oil Ghee for frying

For topping: Applesauce, Greek Yogurt, chives, or some combo thereof!

Method:

Grate zucchini with a medium sized grater into a bowl.

Place shredded zucchini in a clean dishtowel and squeeze to get as much liquid out of it as possible.

Place back in bowl with beaten eggs, thinly sliced green onions, almond flour, parmigiana reggiano, essential oil, and fresh ground salt and pepper and mix thoroughly.

Heat 2 tablespoons of ghee over medium heat and wait for that pan to get hot (but not to the smoking point).

Add spoonfuls of mixture to the hot pan and fry until golden brown on each side (2-3 minutes-ish per side).

Place fritters on platter lined with paper towels to soak up extra ghee, then serve each with Greek yogurt, applesauce, and extra green onions on the side.

Benefits:

Organic Eggs: (Preferably pasture-fed) Eggs are a good source of low-cost high-quality protein. They provide over 6 grams of protein (13% of the daily value for protein) each, and are a good source of choline, a key component of many fat-containing structures in cell membranes, which is particularly important for brain function and health. Eggs are also a rich source of tryptophan and selenium. See here for more health benefits and nutritional information.

Greek Yogurt: Greek yogurt is a thicker, creamier version of "regular" yogurt that boasts high protein, healthy bacteria which support healthy gut flora, and is a good source of calcium. It's a versatile addition to your diet and can replace higher fat dairy products. See here for more about the nutritional info and health benefits of yogurt.

Lemon Essential Oil: Lemon oil has many properties including antidepressant, antifungal, antiviral, antiseptic, and antioxidant. It is refreshing and invigorating, had can be used to help lower blood pressure, improve memory, ease sore throats and anxiety, help dissolve cellulite, boost energy, calm digestive problems, cleanse the lymphatic system cleansing, and promote a sense of well-being. It is also miraculous for removing grease, gum, oil, and unwanted marks and spots. See here to learn more about doTERRA essential oils.

Zucchini: Excellent source of manganese and vitamin C, and is a good source of vitamin A. Summer squash also retains its nutrients when eaten raw, lightly steamed, and/or frozen. And make sure to eat the seeds! Summer squash seeds contain omega 3 fatty acids which are helpful in the prevention of inflammation. The seeds are also thought to contain anti-microbial properties and are still used in some parts of the world to treat intestinal parasites. See here for more health benefits and nutritional information.

Chilled Avo and Cucumber Soup

Try this soup for a cool, creamy, savory treat.
Try this soup for a cool, creamy, savory treat.

I love this recipe because it's so easy and delicious. If you want a quick snack or addition to a meal that's high in protein and healthy fats, but is also soothing to the digestion (thank you cucumber!), then give this a try. If you're not a fan of dairy, then just double the avo and omit the yogurt.

Bon appetít!

Ingredients:

1 English cucumber, peeled and diced ( *optional: 1/4 cup reserved for garnish)
1 avocado, pitted, peeled, and diced (*optional: 1/4 cup reserved for garnish)
1/2 teaspoon finely grated lemon zest
1 tablespoon fresh lemon juice
1/4 cup coarsely chopped fresh cilantro, plus sprigs for garnish
1 cup plain organic (grassfed!) Greek yogurt
1 cup cold water or broth
1 1/2 teaspoons coarse salt
1/4 teaspoon freshly ground pepper
1 drop doTERRA lemon essential oil
*Optional: 1 scallion, white and pale-green parts only, coarsely chopped (about 2 tablespoons)
*Optional: 1 jalapeno, seeded and coarsely chopped

Method:

Puree ingredients in a blender.

Divide soup and reserved cucumber and avocado among 4 bowls.

Cover with parchment paper and allow to chill in the fridge for 30 minutes.

Garnish with cilantro sprigs if desired.

Benefits:

Avocado: Avocado is an excellent source of healthy fats, fiber, folate, vitamins K, C, and B, and potassium. It also contains a wide spectrum of inflammation-fighting nutrients. Avocado also helps increase our intake of two key carotenoid antioxidants—lycopene and beta-carotene—when eaten with romaine lettuce, spinach, and carrots. See here for more health benefits and nutritional information.

Cilantro: Cilantro is a powerful cleansing agent which helps remove heavy metals and other toxins from the body. It's also beneficial for the digestive tract due to its production of digestive enzymes, acids, and juices. Its essential oils stimulate peristalsis, relieve gas, and aid with digestion. Cilantro also has anti-inflammatory and anti-bacterial properties, and helps to increase HDL cholesterol (the good kind), and reduces LDL cholesterol (the bad kind. See here for more health benefits and nutritional info.

Cucumber: Cucumbers contain three types of phytonutrients which provide with valuable antioxidant, anti-inflammatory, and anti-cancer benefits. They are also very low in saturated fat, cholesterol and sodium and are a good source of Vitamin A, C, and K, pantothenic acid, magnesium, phosphorus and manganese. See here for more health benefits and nutritional information.

Greek Yogurt: Greek yogurt is a thicker, creamier version of "regular" yogurt that boasts high protein, healthy bacteria which support healthy gut flora, and is a good source of calcium. It's a versatile addition to your diet and can replace higher fat dairy products. See here for more about the nutritional info and health benefits of yogurt.

Lemon Essential Oil: Lemon oil has many properties including anticancer, antidepressant, antifungal, antiviral, antiseptic, and antioxidant. It is refreshing and invigorating, had can be used to help lower blood pressure, improve memory, ease sore throats and anxiety, help dissolve cellulite, boost energy, calm digestive problems, cleanse the lymphatic system cleansing, and promote a sense of well-being. It is also miraculous for removing grease, gum, oil, and unwanted marks and spots. See here to learn more about doTERRA essential oils.

*NOTE: Not all essential oils are created equal. I only use doTERRA because their oils are Certified Pure Therapeutic Grade, which is suitable for internal, external, and aromatherapeutic consumption.

*NOTE: All doTERRA Essential Oils are extremely potent. I’d recommend 1 drop per batch. Otherwise, just know that you will have a VERY strong-tasting snack!

Click here to learn more about doTERRA Essential Oils.

Meatloaf Patties and Whipped Yams

Is isn't your average "meat-n-taters." This flavor bomb contains lots of protein packs a nutrient punch! Ever notice that when you try to avoid certain foods, then that's all you seem to crave? (Chocolate, booze, cheese, gluten...ring a bell?) There's another, usually more effective, way of eliminating foods from our diets that don't serve us well. It's called "crowding out,"and it means to include all kinds of other delicious foods in your daily diet, so there's very little room (or even craving) of those other foods that you're looking to avoid.

In an effort to stop craving sweets late at night, I've been experimenting with including a few sweet vegetables in my diet. It seems to be working. So, instead of drinking green juice all day, then binging on chocolate late at night (not that that's ever happened....), it's worth including even just a serving or two of sweet vegetables, such as squash, sweet potatoes, and carrots into your daily diet. You might notice that come chocolate thirty in the evening, you are perfectly satiated and would rather drink a cup of tea instead. Voilá! Chocolate crisis averted.

This meal is very hearty. It's a nice combination of protein, healthy fats, and complex carbohydrates, to keep you feeling fuller longer. To boot, it's a delicious combo. Feel free to get creative with the meat add-ins. Enjoy!

Ingredients:

Meat Patties: 1 pound organic (if possible) grassfed ground buffalo or beef 1 egg 1 tablespoon almond flour Big pinch garlic salt 1-2 big pinches sea salt 1/2 teaspoon ground black pepper 1 medium carrot, shredded 1 celery stalk, finely chopped 1 handful shelled pistachios 1 small handful golden raisins 1 teaspoon dried oregano or thyme 1 tablespoon dried or fresh flat parsley 1 small pinch cayenne pepper 1-2 tablespoons organic Worcestershire sauce 1 tablespoon ghee or coconut oil for pan sauteing Fresh chopped herbs to garnish (optional)

Method: Preheat the oven to 400 degrees F.

Place all ingredients, except the ghee or coconut oil, into a bowl and mix until well combined.

Make into single-serving patties.

Heat an oven-proof saute pan over medium-high heat.

Sear each side of the patties until browned (a couple minutes each side), then place the pan in the oven until juices run clear (about 5 more minutes).

You can cut a patty in half to check for done-ness. Cook until it's no longer pink in the center. (But try not to overcook, otherwise you will end up with expensive hockey pucks for dinner.)

Whipped Yams: (You can make these ahead and reheat so they're ready when you're meat is done.) 2 medium to large yams, peeled and chopped into 1" hunks 1-2 carrots, peeled (optional) and chopped into 1" hunks 2 tablespoons ghee or coconut oil Sea salt and pepper to taste

Method: Place a steamer basket in a medium saucepan and fill to the pan with water until it reaches the bottom of the steamer basket.

Place your veggies in the steamer basket, and steam on medium-high heat until they're tender (about 12-15 minutes).

Drain the water from the saucepan and place the still warm veggies in a food processor or blender (or a bowl to mash with a hand-masher) with some ghee or coconut oil. Add salt and pepper to taste. Blend or mash your carrots and taters until creamy.

Return them to your saucepan and heat through until your meat is ready to eat.

Serve the meat patty atop your whipped taters and garnish with fresh herbs (like basil!)

Benefits:

Buffalo: Grass fed buffalo is an excellent source of lean protein, riboflavin, vitamin B6, phosphorus, zinc, and selenium. It's also high in Omega 3 fatty acids and vitamin E. See here for more nutritional info.

Carrot: Carrots are well known for their rich supply of the antioxidant nutrient, beta-carotene, which is GREAT for our eye health. However, these root vegetables are also a great source of a variety of antioxidants and other health-supporting nutrients such as vitamins A, C, K. Studies have shown their effectiveness in the prevention of colon cancer, and their benefits to our cardiovascular health. See here for more health benefits and nutritional information.

Celery: Celery is jam-packed with vitamins K and C, beta-carotene, and manganese. But also contains phytonutrients that are shown to have anti-inflammatory benefits and protect the digestive tract. See here for more health benefits and nutritional information.

Yams: A great source of Vitamin B-6, potassium (a mineral that helps to control blood pressure), and manganese. According to Chinese herbal medicine, yams also support kidney function and the female endocrine system. The yam’s composition of complex carbohydrates and fiber make them a great food for maintaining steady blood sugar while helping you feel fuller for longer. See here for more health benefits and nutritional information.