Archive of ‘Paleo’ category
I am on the hunt to expand my Paleo breakfast ideas past fried eggs. I love eggs, but sometimes you just gotta change things up. I am still experimenting with this idea, but I was pretty surprised by the way these turned out so I thought I would share the test recipe with you. While browsing Amazon the other day, I came across pumpkin powder. Pumpkin powder is dehydrated pumpkin that is ground into a fine powder and can be used in place of flour. I was rather intrigued and decided to experiment with making my own.
Unfortunately, my local grocery store was totally out of pumpkins, so I picked up a butternut squash instead. Close enough! I wanted to experiment with making tortillas. Traditional corn tortillas are made from corn, water, and lime. Flour tortillas are made from flour, salt, water, and lard. Therefore, it stands to reason that you could make tortillas from any flour, right?
The result was pretty awesome even though my tortilla recipe still needs a bit of work. I think I made this first batch too thick because they split apart when I picked them up and didn’t hold together like a traditional tortilla. However, they tasted great so I just ate my breakfast with a knife and fork, tostada-style. I might try adding a binder (flax seed, perhaps?) to the next batch and see if that helps. I’ll keep you posted!
Butternut squash toastadas!
To Make Butternut Squash Flour
Peel, seed, and cube the squash and spread it onto a dehydrator. You want small, evenly sized cubes. The pieces took FOREVER to dehydrate. I had them in there for close to 24 hours. Next time, I am going to shred the squash and see if that helps speed up the process!
When they are fully dehydrated, add to a blender and grind into a powder. This also took a bit of time because I have a pretty cheap blender. I imagine a VitaMix could do the trick in a few seconds! I am going to move the VitaMix to the top of my Christmas Wish List.
Butternut Squash Tortillas (Test Recipe)
In a bowl, combine 1/3 cup butternut squash flour and 1/8 teaspoon salt. Add warm water by the tablespoon and mix until you get a doughy consistency. For me, 3 tablespoons was too little, but 4 tablespoons was too much. I had to play with this and add a little bit more flour to form a dough. Like I said… I am still experimenting!
Divide dough into 2 balls. Place dough between 2 pieces of waxed paper and press with a tortilla press. If you do not have a tortilla press, you can roll these out by hand. Toast the tortillas in a skillet, about 4 minutes on each side.
Butternut Squash Toastadas
Assemble the toastadas by placing two tortillas on a plate. Top with your favorite toppings.
In the photo above: 2 butternut squash tortillas, shredded chicken, tomatillo salsa, pickled carrots, and pumpkin seeds.
Other Paleo topping ideas: Shredded pork, ground beef, eggs, lettuce, guacamole, pico de gallo, olives, cilantro, fresh lime, onions, peppers, and thinly sliced radish.
Have you ever used squash flour?
Confession: I’ve never had a Pumpkin Spice Latte from Starbucks.
It’s true! In general, I’ve never been a big fan of Starbucks coffee, so it shouldn’t come as too much of a surprise that I have managed to miss the PSL craze year after year. However, people seem to go absolutely bananas over this thing. Why? I don’t get it.
I decided to investigate, and was shocked as to what I found out. Granted, most people are not freaks about reading ingredients and most folks don’t pay attention to things like sugar content, but I am, and I do, and my reaction was something like this:
First, the pumpkin spice latte contains no actual pumpkin. It’s basically a mix of espresso and high fructose corn syrup. The average size PSL has 49g of sugar and 51g of carbs! Holy. Moly. That is more sugar than a regular can of Coke (39g), more sugar than a bag of Skittles (47g), more sugar than a can of Red Bull (27g), and more carbs than a Big Mac (46g). Y-I-K-E-S! And, don’t think those numbers drastically improve by using non-fat milk or ordering it sans whipped cream because they don’t.
Sorry, I’ll stop being a total buzz kill and get to the recipe!
I discovered this recipe when I was trying to make Pumpkin Pie Popsicles for a dinner party. I had some leftover popsicle mix, stored it in a mason jar, added it to my coffee the following morning. WOW! Yum, yum, yum!
Homemade Paleo Pumpkin Pie Coffee
Note: This recipe will fill a pint-sized mason jar. I was adding this to a 16 ounce travel mug and it easily lasted a full work week and then some!
Vegan, Paleo, Gluten-Free… we’re taking care of all dietary restrictions in one fell swoop!
- 2 cups coconut milk – (I use Silk brand, not full fat coconut milk)
- 1 tablespoon raw coconut oil (optional)
- 1/2 can pumpkin puree
- 1/2 teaspoon pumpkin pie spice
- 1 teaspoon vanilla extract
- pinch of high quality sea salt
- Add all ingredients to a blender and blend until smooth.
- Store in an airtight container in your refrigerator for up to a week.
- Use in place of creamer in your favorite coffee.
Note: The pumpkin puree will settle in the bottom of your mug if you do not drink this quickly. Have a spoon on hand to give it a stir if you are savoring the flavor.
Also, apparently vegans are up in arms because the current Starbucks PSL cannot be made vegan. Guess what? The above recipe is vegan! Pass it on
So many recipes in the Paleosphere call for ghee. What’s ghee? Ghee is another name for clarified butter! What’s clarified butter? The stuff that you dip your fingers into at a seafood restaurant… or lobster tail if you are trying to exhibit table manners. Seriously, how tasty is clarified butter? So tasty!
Wait? Butter is Paleo? No. Butter is not Paleo-friendly because it comes from cream, which contains casein and lactose, but when you make ghee, you remove the milk proteins and are left with a delicious nutty fat that is perfect for roasting, sautéing, searing, stir-frying, or melting and drizzling over your favorite veggie.
ANYWAY… it turns out that ghee is incredibly easy (and quick!) to make. I made this really early in the morning because I am a freak and like to wake up before the sun. True story. Then, I used it to make steak and eggs and baked apples. I even thought about putting some of it in my coffee and making Paleo butter coffee, but I thought that might be going a little overboard for one morning. Maybe I will try that next week.
Ingredients and Supplies:
- 1 pound butter
- Glass jar for storing the ghee – I used a pint Mason jar
- Wooden spoon/Solid spoon to skim the foam
1. Over a low heat, melt the butter in your pot.
Use a low heat so your butter does not burn.
2. Try to avoid stirring your butter as it is melting because you want to milk solids to foam up and separate from the fats. When it starts to look like the picture below, use a wooden or solid spoon to skim the foam off the top.
Not stirring is so hard
You might have to do this a few times to get all of the milk proteins out.
Just keep skimming, just keep skimming…
3. When it starts to look like the photo above, let it boil for 10-12 minutes. The milk solids may start to brown and float to the side. That’s ok! You want that. That is giving the ghee a deep nutty flavor.
4. When it the bubbling slows and the browned milk solids start to fall to the bottom of the pan, your ghee is ready to be strained.
Strain any browned bits out.
5. If you are using a mason jar, place 3 layers of cheesecloth over the mouth of the jar and loosely screw on the lid. You want to make sure that the cheesecloth has a little give to it. Notice in the photo above the gap between the cloth and the rim of the lid. Strain any browned bits or foam out.
This will be HOT. Do not grab it right away!
6. Discard the cheesecloth. BE CAREFUL! The rim, jar, and ghee will be hot! Let it cool for a bit before you start to handle it.
When it cools, it will solidify and turn a nice silky color. You can just scoop out however much you need and start cooking. Since the milk proteins have been removed, you do not need to refrigerate your ghee; however, I do to be on the safe side.
Now, stop reading and go make some ghee!
If you are a regular reader of my blog, you have undoubtedly heard me rave about the Foodie Penpals program I participate in each month. Well, I found a Paleo version hosted by Tarah over at What I Gather and Brittanie over at Three Diets One Dinner. How perfect! Paleo Penpals is very similar to Foodie Penpals. Each month you are paired with another participant and you exchange Paleo-friendly items with them. Then, you create a recipe using the items you received from your pen pal. Tarah and Brittanie will put together a roundup post with all of the recipes that were submitted and post it on their blogs at the end of each month. I thought this would be a really great way to expand my Paleo pantry and get some inspiration for new recipes.
This month I was paired with Amanda from Kentucky. She sent me two different spice mixes; one was her own “super secret” pork rub and the other was a spice mix called za’atar. Za’atar is a Middle Eastern spice mix that is a mixture of dried herbs, sesame seeds, and sumac and it used on pretty much everything in the Middle East. It can be used to season root veggies or you can add it to olive oil to make a dip for bread. Some people eat it straight from the jar.
Sumac has a slight citrus taste so my original thought was to make za’atar spiked marinara sauce; however, after adding nearly three tablespoons of it to the pot and finding it didn’t have the punch I was looking for, I gave up that idea. I’ve seen pictures of carrot “fries” floating around various Paleo blogs and decided to give that a try. Success!
Carrot fries are awesome! They have a consistency that is similar to sweet potato fries. The sweetness of the carrots and coconut oil pairs nicely with the tartness of the sumac. You can purchase za’atar online or you can make your own from scratch. If you can’t get your hands on any, you can substitute the za’atar in the recipe below for your favorite all-purpose spice blend or season with plain old salt and pepper.
By the way, have I showed you my method for melting coconut oil?
We don’t own a microwave so I had to get creative!
Yup. That’s my bathroom. That’s my hairdryer. Laugh all you want, but it works like a charm!
*NOTE: This recipe makes a single serving of carrot “fries.”
- 2 carrots, peeled and quartered
- 1 teaspoon coconut oil, melted
- 1 1/2 teaspoon za’atar
- Heat oven to 425˚.
- Peel and chop carrots into quarters. You want them to be roughly the same size and thickness.
- In a bowl, toss carrots in melted coconut oil for a few minutes to make sure they are well coated.
- Add za’atar to the bowl and toss the carrots for another few minutes making sure to distribute the spice evenly.
- Spread the carrots onto a baking sheet lined with foil and bake in the oven for 10 minutes. Flip and bake for an additional 8-10 minutes. Watch these as they have a tendency to burn quickly! It may take a few more minutes or a few less depending on how thick you cut your “fries.”
- Remove from the oven and let sit on the baking sheet for 2-3 minutes before serving.
I have some exciting news. This is my 100th post! Woo!
In honor of my 100th post, I am going to give you a travel post AND a recipe. Y’all are lucky readers. In addition to chronicling my world travels, I wanted to start writing about my discoveries and adventures right here in Sweet Home, Chicago. You can find my first “Tourist in the City” post about the Chicago Botanic Garden here.
Today, I am going to tell you about a hidden gem in Chicago. It’s the Maxwell Street Market, a weekly open-air flea market located in the South Loop. Seriously, if you live in Chicago and you love Mexican food, you should head down to Des Plaines and Polk Street and stuff yourself silly. The market is held every Sunday. You’ll find some of the best, inexpensive Mexican street food in Chicago and there is no admission price to get in. Win!
Pastor (Pork) taco – $2
I went with a friend of mine in November and ate approximately 25 pounds of food. Ok, maybe not quite 25 pounds of food, but I sure as heck ate a TON of tacos that day and didn’t feel guilty about it.
Me, quesadillas, carne asada, and pastor.
The food is all made to order, even the tortillas. Did I mention that it is cheap? Check out these prices.
I recommend… everything!
This lady was a tortilla making machine! She was cranking them out like nobody’s business.
Fresh, soft, warm tortillas. YUM!
I am a bit of a mole freak. I love mole. If I see it on a menu, I have to order it. This was some of the best mole I’ve had since moving to Chicago and I paid $2.50 for it.
I love mole!
In addition to housing some fantastic street food, the Maxwell Street Market is also host to a flea market. Need a set of tires? You can get them here along with a new lamp, a package of socks, a box of nails, and a guitar. You can also get your hands on some fresh produce at prices that beat any grocery store in town.
At the flea market, I bought a bag of dried hibiscus flowers and have been drinking hibiscus tea throughout the winter. Hibiscus tea has a very tart flavor, similar to a cranberry. I happened to like the tartness and usually drank my tea without adding any additional sugar, although I occasionally added a bit of honey to sweeten it. The hibiscus flower contains vitamin C, is thought to lower blood pressure, and has a surprising amount of health benefits. It is also very pretty to look at when it is steeping in your teapot.
I posted a picture of strawberry hibiscus popsicles in last week’s Paleo Food Diary and had a lot of people asking for the recipe. If you do not have popsicle molds, you can freeze these in ice cube trays, Dixie cups, or muffin tins. If you like strawberry, you might also enjoy my strawberry, banana, and orange popsicles.
Strawberry Hibiscus Popsicles
Makes 6 pops
Strawberry Hibiscus Popsicles
- 1 pint strawberries
- 1 banana
- 1 tablespoon honey
- 1 1/2 cups water
- 1/4 cup dried Hibiscus flowers
- In a pot, bring water and Hibiscus flowers to a boil. Once boiling, remove from heat and let steep for 10 minutes.
- Strain flowers and add the liquid to a blender.
- Add strawberries, banana, and honey and blend until smooth.
- Pour mixture into popsicle molds and freeze.
This weekend I experimented a little in the kitchen by attempting to make Prosciutto Egg Cups for breakfast. Rather than following a tried and true recipe for the first go-round and tweaking to my liking, I tried to make up the recipe from the start. The result didn’t turn out quite as I had hoped. Prosciutto Egg Cups are supposed to look like this:
Or, like this:
But, my version looked more like egg muffins. Whoops!
They were still pretty yummy and I think the main problem was that I scrambled the eggs first rather than dropping the whole egg into the Prosciutto. That’s what happens when you don’t follow a recipe.
I made two, ate one, and stuck the other in the fridge to see if it would hold up overnight. It did, which is exciting because now I feel like I can make a few of these on Sunday afternoon and have breakfast taken care of for the first few days of the week! If you are going to use this as a grab-and-go breakfast item, I’d recommend heating it up. Cold eggs aren’t very tasty. In fact, they are pretty gross.
Prosciutto, Asparagus, Egg “Muffins”
- 2 stalks of asparagus, roughly chopped
- 2 baby bella mushrooms, roughly chopped
- 2 eggs
- 4-6 slices of Prosciutto
- Preheat oven to 375˚.
- Roughly chop asparagus and mushrooms and set aside.
- Line 2 ramekins (you could also use a muffin tin) with Prosciutto slices until the bottom and sides are completely covered.
- Add the asparagus and mushrooms to the ramekins.
- In a small bowl, whisk eggs. Add eggs to ramekins.
- Bake for 25-30 minutes. (I did mine for 27 minutes because they were still a little runny looking at 25 minutes).
- When finished cooking, let stand for a few minutes. Slide a knife around the edge of the ramekins to loosen the “muffin.” Serve warm.
Do you ever have a really great culinary idea that you are sure no one else has thought of? So, you Google it only find that thousands of people, including one of your favorite bloggers, has already thought of it?! That happened to me with this recipe. Sigh.
Alas, this recipe is super tasty and is quickly becoming a weekly staple in our house. I thought of it when I was trying to think of ways to use the homemade mayo I whipped up a few weeks ago. I was trying to think of something more exciting than deviled eggs when it hit me. A Waldorf salad!
A traditional Waldorf salad is made with chicken, apples, and walnuts and served over lettuce. I didn’t have any chicken on hand so I decided to try it with tuna and the result was nothing short of fantastic. I decided to add grapes because I like them and have seen some variations on this recipe include them. I also didn’t have enough walnuts on hand so I added some pecans to make sure the crunch factor was up to par.
The apples and grapes in this salad make it very refreshing on a hot day; it would make a wonderful picnic dish if not for the mayonnaise. You can’t win ‘em all!
Waldorf-Inspired Tuna Salad
Homemade Mayo, ftw!
- 2 cans tuna
- 1 medium apple, diced
- 1 cup grapes, sliced in half
- 1/4 cup pecans, toasted and chopped
- 1/4 cup walnuts, toasted and chopped
- 1/2 cup celery, diced – I used the celery to eat this tuna salad. If you are using it as a sandwich filling, you may want to up the celery to 3/4 of a cup
- 2-3 tablespoons homemade mayo
- In a bowl, add the apple, celery, grapes, pecans, and walnuts and toss to combine.
- Drain tuna and crumble into the bowl. Toss to combine.
- Add mayo and mix thoroughly.
- Serve using celery sticks as scoops.
Making homemade broth is incredibly simple and seems to really impress people. It is also inexpensive, totally customizable, and so much better tasting than any canned broth or bullion cube on the market. I make homemade vegetable broth approximately once a month. I keep a gallon sized freezer bag in my freezer and throw any vegetable trimmings and ends from my food prep into it.
Store vegetable trimmings in a freezer bag to make homemade vegetable broth
When the bag gets full, I dump it out into a large pot of water and 4-5 hours later have a rich, dark amber broth that is perfect to use as a soup base. You can refrigerate the broth if you are using it that week or freeze it for later use. I like to freeze my broth in ice cube trays and use them to cool down hot soup. I use this method for cooling down my hot coffee.
Ice Cube Tray Measurements
2 cubes = 1/4 cup
4 cubes = 1/2 cup
6 cubes = 3/4 cup
8 cubes = 1 cup
Don’t discard gems like this!
This is also a great way to use up any vegetables you won’t be able to eat before they spoil. The smell that will seep throughout your house is amazing as this broth is simmering. The hardest part about making broth is waiting
Ingredients that can be used:
- Carrots (shavings, tops, trimmings)
- Parsnips (shavings, tops, trimmings)
- Radishes (trimmings)
- Celery (leaves, base, trimmings)
- Onion/Shallots (all types! skins and trimmings)
- Garlic (skins and trimmings)
- Mushrooms (whole or scraps)
- Fennel (trimmings, base, tops, scraps)
- Leeks (base, tops, trimmings)
- Turnips – I always toss a whole one into any batch of stock
- Any vegetable you have on hand!
- Herbs (rosemary, oregano, parsley, whatever you like!)
Freeze odds and ends for later
The great thing about this method is that your broth will change flavor depending on the scraps you collected in the bag. Generally, I make sure to add a few garlic cloves, an extra onion that is chopped into quarters, and a turnip. I find the turnip gives the broth a nice earthy undertone that is otherwise missing.
Homemade Vegetable Broth
Simmer for ~4 hours
- 1 turnip, quartered
- 1 onion, quartered
- 3-4 garlic cloves, smashed
- 1 bay leaf
- 1 bag of vegetable trimmings*
- Water – The amount of water you start with will depend on the size of your pot. Generally speaking, you want the water to reduce to about 1/3 of the original amount. The more it reduces, the more concentrated your broth will be.
- Salt and pepper**
*NOTE: If you do not collect trimmings and want to make broth from scratch just use whole ingredients from the list above.
**Generally, I don’t add salt or pepper to my broth. I usually wait until I am cooking with it to add salt, pepper, herbs, etc. However, you should experiment and season according to your taste!
- Place all items in a pot and fill with water. Leave about 1 inch from the top of the pot.
- Bring water to a boil.
- Reduce heat to low and simmer for ~4 hours. Times will vary depending on the size of your pot so be sure to check periodically the first time you do this.
- When the water has reduced to about 1/3 of the amount, remove from heat and strain.
- Let the veggies cool and then squeeze them over the broth to make sure you get all the flavor you can out of them.
- Strain again to remove any big chunks of vegetables.
- Freeze in ice cube trays and store ice cubes in a large freezer bag.
I have never like mayonnaise. I can’t even tolerate it when the flavor is masked and mixed into things. Potato salad? No, thanks. Ranch dressing? Bleh! Sandwich spread? I prefer mustard. Can you imagine my surprise when one night I was craving mayonnaise? I imagine that my body wasn’t craving mayonnaise as much as it was craving fat, but either way I was too lazy to drive to the store, and I decided to make some. Yup. On a whim I decided to whip up some homemade mayonnaise.
I read this recipe from The Clothes Make the Girl and this recipe from Alton Brown and decided to combine the two. I must have gotten lucky because it came together beautifully, tasted amazing, and was super easy. Apparently, mayonnaise is rather finicky and can separate easily if not prepared correctly.
I will be up front and honest, I have only tried this recipe once, and like I said, I may have gotten lucky. But, if you are a fellow mayonnaise hater, I strongly urge you to make some from scratch. You just may be a convert. I am!
Yields ~1 cup
- 1 large egg yolk
- 2 teaspoons fresh lemon juice
- 1 tablespoon white wine vinegar
- 1/2 teaspoon Dijon mustard
- 1/2 teaspoon salt or to taste
- 1 cup light olive oil
- In a food processor, combine egg yolk, lemon juice, white wine vinegar, mustard and salt. I used the blade attachment and let it whirl for about 20-30 seconds.
- SLOWLY drizzle the oil into the food processor. Pour as slowly as you can and then slow it down even more. This part should take about 3-5 minutes.
- When you have poured all of the oil into the food processor, let it whirl for another 15-20 seconds.
Oven-Baked Sweet Potato Fries with Sriracha Mayonnaise
Sweet and Spicy
- 1 small sweet potato
- 1 teaspoon coconut oil, maybe a little more depending on the size of your sweet potato
- Seasoned salt
- 3 tablespoons homemade mayonnaise (see above!)
- 1 tablespoon Sriracha sauce
- Heat oven to 425˚.
- Peel sweet potato and cut into strips about 1/2 inch thick.
- Toss in melted coconut oil, season with seasoned salt, and spread evenly on a baking sheet.
- Roast in oven for 20-25 minutes or until they brown evenly. If you are feeling extra enthusiastic, flip them at the halfway mark.
- In a small dish, mix 3 tablespoons homemade mayonnaise and 1 tablespoon Sirarcha sauce until well combined.
- Dip sweet potato fries into the Sirarcha mayonnaise and enjoy the flavor explosion!
How is it the end of February already?! Time seems to be flying by at warp speed lately, I can’t believe I start student teaching in 2 weeks, and I graduate in 3 months! Because I am so behind on posting, you guys are going to get a 2-for-1 post today. Three total if you count my February Foodie Penpal Reveal post. How lucky for you!
I’ve been eating Paleo since the first of the year because I am trying to build muscle mass and trim fat. I am honestly amazed at how awesome I feel! I am sleeping better, getting stronger, and fitting into clothes that were snug at Christmas. I also don’t feel the need to obsessively count calories like I did in the past, which has been so freeing. In fact, if I count calories at all, it is in the other direction to make sure I am getting enough on a daily basis. Calorie restriction DOES NOT work, but I will save that for another post.
The biggest change I have seen has been the significant difference in my overall strength. For example, when I started weight training, I was only able to do 8-10 push ups. Now, I am able to do 20 fairly easily! I am still a long way away from completing a pull up, but I am hoping to complete one by my birthday in mid-May. Stay tuned!
January Body Fat Percentage – 28.2%
Current Body Fat Percentage – 26.7%
Yay! Down 1.5% I had to adjust last month’s totals because I realized I was reading the chart incorrectly. I was in the wrong age bracket. Whoops! I am back on track though and heading forwards. My goal is to get to 17%-19% body fat.
Here is a recipe for a dish I whipped up last night. I served it alongside some roasted brussels sprouts and asparagus.
Lemon Rosemary Roasted Chicken
Time: ~30 minutes
- 4 Chicken breasts, skin on and bone in
- 1 Lemon, quartered
- 2 Cloves garlic, smashed
- 2 Sprigs of fresh Rosemary, chopped
- 1 Cup chicken broth – You may need a little more or a little less depending on the size of your pan
- Olive Oil
- Your favorite all-purpose seasoning. I use Back of the Yards from The Spice House.
- Heat oven to 375˚.
- In a cast iron (or oven safe) skillet, heat olive oil so that you will get a nice seer on your chicken breasts. While your oil is heating, liberally season your chicken breasts with your favorite all-purpose seasoning.
- Seer chicken skin side down until the skin is golden brown, about 4-5 minutes.
- Flip the chicken breasts over and sear the under side for another 4-5 minutes.
- Squeeze lemon juice over the chicken and place the quartered lemons into the skillet.
- Add the chicken broth, smashed garlic, and half of the rosemary to the skillet and place it into the oven for 20-25 minutes or until juices run clear.
- Garnish with remaining rosemary and more lemon juice, if desired.