Weekly Paleo Recipe Experiments
Acorn Squash (Or most types of squash)=Best way to make squash sweet without brown sugar or conventional butter!
Ingredients: 1 acorn squash, cinnamon, coconut oil/grass fed butter
Tools: Optional masher, oven/toaster oven
Steps: 1. Preheat oven to 350*F. 2. Cut squash in half and remove seeds. 3. Pour generous amount of cinnamon into each squash half. 2. Spoon in a tablespoon of coconut oil or butter. 3. Bake for 45-60 minutes. 4. Eat directly out of squash or mash in a separate bowl.
Serves 4
Ingredients: 1 acorn squash, cinnamon, coconut oil/grass fed butter
Tools: Optional masher, oven/toaster oven
Steps: 1. Preheat oven to 350*F. 2. Cut squash in half and remove seeds. 3. Pour generous amount of cinnamon into each squash half. 2. Spoon in a tablespoon of coconut oil or butter. 3. Bake for 45-60 minutes. 4. Eat directly out of squash or mash in a separate bowl.
Serves 4
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Blondies
Ingredients: 4 tbs. butter or coconut oil, 2 eggs, 1/2 tbs. honey, 5 tbs. coconut flour, filtered water as needed Tools: Mixing bowl, casserole dish, oven, mixing utensil Steps: 1. Place butter or coconut oil in small casserole dish and melt. 2. Preheat oven to 350*F. 3. In mixing bowl, combine remaining ingredients, exempting water. 4. Once mixture is sticky, add in water until it reaches a smoother consistency. 5. Bake for 20-30 minutes, or until edges are golden brown. Serves: 4 |
Bone Broth Chicken Soup
Ingredients: Organic/Freebird chicken bones, favorite vegetables--carrots, broccoli, onion, spinach, spaghetti squash, favorite natural/organic herbs and spices, pinch of sea salt, water, chicken, 1 tablespoon apple cider vinegar Tools: Medium pot, strainer Steps: 1. Several hours before or a day before you plan to eat your soup, fill a saucepan with water and place bones inside. Add a tablespoon of apple cider vinegar (to better release minerals from the bones). Bring to a boil, then let simmer on medium-low heat for at twelve to twenty-four hours. 2. Place strainer over a separate container and pour broth through the strainer; leftover chicken can be placed in the broth, while bones can be discarded. 3. Return broth to saucepan and place chopped vegetables that take longer to cook inside with desired herbs and spices; add uncooked chicken and bring to a boil. 4. Let cook for at least one hour. 5. Add in vegetables that cook quickly (ex. spinach) 6. Serve or let sit in refrigerator overnight and reheat to enjoy the next day! Serves: several depending on amount of bones and chicken |
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Brownies/Fudge
Ingredients: 1/2 cup unsweetened cocoa powder, 1/2 cup coconut flour, 1/2 cup coconut oil or grass fed butter (melted), 1/3 to 1/2 cup raw honey or sweetener of choice, 3 eggs, 1/2 cup water or milk of choice Tools: oven, casserole dish, mixing bowl, whisk Steps: 1. Preheat oven to 350*F. 2. Combine all ingredients into mixing bowl and whisk thoroughly. 3. Grease casserole dish with coconut oil or butter. 4. Place combined ingredients in casserole dish, and place casserole dish in oven. 5. Let cook for 30-40 minutes. *Note: if coconut oil is used, brownies will be unable to harden until allowed to cool to under 75*F. Serves: 24 |
Cabbage Rolls
Ingredients: 1 pound ground meet (beef, pork, or turkey taste great!), about 2 teaspoons ground turmeric, 8 large to medium cabbage leaves, chopped onion,2-3 desired veggies chopped up (grape tomatoes, peeled carrot, summer squash, zucchini, kale, etc.), olive oil, salt Tools: casserole dish, cutting board, knife, oven Steps: 1. (Preheat oven to 350*F) Once veggies are cut up and cabbage leaves are removed from the base, combine about 2 0z of meat with veggies and turmeric in a cabbage leaf. 3. Fold the sides of the cabbage leaf and roll it shut. 4. Place the roll in the casserole dish and repeat with the remaining cabbage leaves. 5. Place casserole dish in the oven for about 30 minutes (for beef that is medium-rare) or 50 minutes (for pork). 6. Top with olive oil and salt. Serves: 2-3 |
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Cauliflower Mash Ingredients: 1 cauliflower stalk, 1-2 cloves minced garlic, 1-2 tsp olive oil/grass fed butter, pinch of sea salt Tools: steamer, masher, medium sized bowl Steps: 1. Steam cauliflower until soft and flimsy. 2. Add steamed cauliflower, garlic, and olive oil into bowl. 3. Mash until desired texture. Serves: 2 |
Eggplant Fries
Ingredients: 8 oz eggplant, tbs. garlic, tbs. olive oil Tools: Cookie sheet, oven Steps: 1. Preheat oven to 450*F. 2. Chop eggplant in circular pieces, then chop vertically to make fry like shapes. 3. Place on cookies sheet and mix with garlic. 4. Allow to bake for about 20 minutes or until crispy. 5. Top with olive oil. Serves: 1-2 |
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Eggs
Let's face it, only having poached eggs in boring and lacks flavor! Other ways of cooking eggs may reduce the nutritional value, but eggs are so nutritious that anyway you cook them is bound to have some benefits!
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Fermented Foods
Basic Formula: 1. Rinse out mason jar with boiling hot water. 2. Add specific food you wish to ferment + leftover fermented foods + desired spices/herbs + salt + filtered water. 3. Seal tightly and set on the counter for 3 to 5 weeks.
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Fish Chowder
Ingredients: 2/3 cup raw milk/almond milk/coconut milk, 1/2 onion, generous amount of cauliflower, 1 pound cod, lemon, turmeric, ginger, garlic, sea salt, olive oil/grass-fed butter/coconut oil Tools: saucepan, cutting board Steps: 1. Saute chopped onion in the bottom of saucepan with about a tsp of oil or butter on medium heat. 2. Chop 1 half of cauliflower stalk and place in saucepan with 1-2 cups of water. 2. Place cod over the cauliflower and put cover on the saucepan. 3. Allow the fish and cauliflower to steam for about fifteen minutes or until the fish can be easily pulled apart. 4. Put burner on low heat, and mix around ingredients. Add in milk. 5. Mix in desired spices and adjust amounts as needed. 6. Return saucepan cover and let simmer on low for another ten minutes. Serves: 2 |
Fudge
Ingredients: 2 tbs. sunflower butter, 1 tbs. coconut oil, salt, a little raw honey/maple syrup/natural sweetener (optional), a little salt to top with
Tools: Freezer, small casserole dish
Steps: 1. Melt coconut oil. 2. Combine all ingredients and place in a small casserole dish. 3. Place the dish in the freezer for a couple hours. 4. Enjoy with a glass of raw milk!
Serves: 1-2
Ingredients: 2 tbs. sunflower butter, 1 tbs. coconut oil, salt, a little raw honey/maple syrup/natural sweetener (optional), a little salt to top with
Tools: Freezer, small casserole dish
Steps: 1. Melt coconut oil. 2. Combine all ingredients and place in a small casserole dish. 3. Place the dish in the freezer for a couple hours. 4. Enjoy with a glass of raw milk!
Serves: 1-2
Juices!
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Kale Chips
Ingredients: 2-3 leafs of kale, olive oil, sea salt
Tools: oven or toaster oven, cookie sheet
Steps: 1. Preheat oven to 400*F. 2. Wash and chop kale (remember it will shrink!). 3. Place chopped pieces on cookie sheet and bake for about 10 minutes, checking periodically. 4. Once crispy, remove from oven and top with olive oil and sea salt.
Serves: 2
Ingredients: 2-3 leafs of kale, olive oil, sea salt
Tools: oven or toaster oven, cookie sheet
Steps: 1. Preheat oven to 400*F. 2. Wash and chop kale (remember it will shrink!). 3. Place chopped pieces on cookie sheet and bake for about 10 minutes, checking periodically. 4. Once crispy, remove from oven and top with olive oil and sea salt.
Serves: 2
Kale Wraps
Ingredients: 4 large kale leaves, 8 ounces desired ground meet, chopped onions, chopped grape tomato, desired spices (turmeric, mustard seed, etc.), olive oil, salt Tools: oven, casserole dish Steps: 1. Preheat oven to 350*F 2. Chop onion and grape tomatoes. 3. Combine ground meet, spices, tomatoes, and onions. 4. Divide into four sections of meat. 5. Take each section and gently roll kale leaf around it. 5. Place rolls in casserole dish and let bake for about 45 minutes (or until cooked all the way through). 6. Top with olive oil and salt. Serves: 1 to 2 |
Lasagna
Ingredients: 8 ounces ground beef, 1 summer squash, pasta sauce of your choice, raw-milk cheddar cheese, turmeric Tools: Small casserole dish, oven, frying pan (optional) Steps: 1. Preheat oven to 350*F. (Optional: saute ground beef before to bake quicker). 2. Thinly slice summer squash length wise. 3. Place squash at the bottom of the casserole dish, followed by meat, sauce, and grated cheese. 4. Repeat Step 3 until last squash pieces are placed on the top layer. 5. Top last squash pieces with cheese and turmeric. 6. Bake on 350*F for about an hour (less time if ground beef was previously sauteed). Serves: 1 |
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Mashed Carrot
Ingredients: 2-3 servings of organic baby carrots, tbs grass-fed butter/coconut oil, tsp cinnamon, optional pecans and sea salt Tools: mode of cooking carrots, something to mash with Steps: 1. Steam or roast carrots (steaming makes it easier to mash). 2. Once cooked, combine carrots and other ingredients in a bowl and mash thoroughly. 3. Serve while still warm! Serves: 2 |
Meatloaf
Ingredients: 16 oz grass-fed ground beef, 1 organic egg, two small yellow onions, 1 cup chopped organic kale, 2 tbs. organic tomato paste or sauce Tools: Skinny casserole dish, oven/toaster oven, small bowl, your hands! Steps: 1. Preheat oven to 350*F. 2. Combine ground beef, chopped onion, and chopped kale in casserole dish and combine together with (clean) hands. 3. Whisk egg in a separate bow. 4. Pour egg over ground beef-vegetable mix and mix again with hands. 5. Mash into even mass in the shape of the casserole dish. 6. Top with tomoto puree and additional chopped kale. 7. Bake for about 60 minutes or until fully cooked. 7. Serve with avocado and sea salt. Serves 2 |
Nachos
Ingredients: 1 medium sweet potato, 16 oz grass fed ground beef, 2 tsp coconut oil, sea salt, olives, onions, green pepper, 1 avocado, tomatoes, salsa...favorite nacho veggies! plain yogurt as sour cream, salsa, raw cheese
Steps: 1. Cut sweet potato into circular slices and place on coconut-oil greased cookie sheet with some sea salt. 2. Bake sweet potato chips on 425*F for 20 minutes or until crispy. 3. While chips are baking, cook ground beef in the manner of your choosing (I usually broil it, but the frying pan works too). 4. Place cooked beef on a bed of chips and top with toppings of your choice.
Serves: 2
Ingredients: 1 medium sweet potato, 16 oz grass fed ground beef, 2 tsp coconut oil, sea salt, olives, onions, green pepper, 1 avocado, tomatoes, salsa...favorite nacho veggies! plain yogurt as sour cream, salsa, raw cheese
Steps: 1. Cut sweet potato into circular slices and place on coconut-oil greased cookie sheet with some sea salt. 2. Bake sweet potato chips on 425*F for 20 minutes or until crispy. 3. While chips are baking, cook ground beef in the manner of your choosing (I usually broil it, but the frying pan works too). 4. Place cooked beef on a bed of chips and top with toppings of your choice.
Serves: 2
Pancakes--Sweet Potato Flavor!
Ingredients: 1/2 cup baked and mashed sweet potato, 2 organic eggs, 1 tbsp coconut flour, 1.5 tsp cinnamon, 1 tbs. coconut oil, optional toppings (I used pecans!), 1/2 cup water Tools: mixing bowl, whisk, frying pan, spatula Steps: 1. Bake sweet potato on 350*F for about 1 hour or until very soft. 2. Combine all ingredients into mixing bowl, excluding coconut oil, and whisk thoroughly. 3. Melt some coconut oil in frying pan. 4. Pour in batter according to desired pancake size. (Top with nuts or fruit if desired). 5. Allow each side to cook for about three minutes. 6. Add coconut oil to pan as needed. Serves: Makes about 9 mini pancakes or three large pancakes |
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Pumpkin Banana Squares
Ingredients: 2 cans Farmer's Market Brand Organic Pumpkin, 4 ripe bananas, 2 teaspoons cinnamon, 2 teaspoons nutmeg, 2 teaspoons ginger, 3 tablespoons coconut oil/grass fed butter
Tools: food processor/blender, large casserole dish/2 medium casserole dishes
Steps: 1. Preheat oven to 350*F. 2. Combine pumpkin, bananas, and spices into food processor or blender; mix thoroughly. 3. place coconut oil or butter in bottom of casserole dish and place in oven to melt. 3. Once melted, briefly remove casserole dish from oven and pour in pumpkin banana mixture. 4. Even out batter with a spoon and sprinkle with cinnamon. 5. Place casserole dish back in oven for 30-4o minutes or until desired texture. 5. Place in refrigerator or freezer to make less gooey (for at least 30 minutes).
Serves 24
Ingredients: 2 cans Farmer's Market Brand Organic Pumpkin, 4 ripe bananas, 2 teaspoons cinnamon, 2 teaspoons nutmeg, 2 teaspoons ginger, 3 tablespoons coconut oil/grass fed butter
Tools: food processor/blender, large casserole dish/2 medium casserole dishes
Steps: 1. Preheat oven to 350*F. 2. Combine pumpkin, bananas, and spices into food processor or blender; mix thoroughly. 3. place coconut oil or butter in bottom of casserole dish and place in oven to melt. 3. Once melted, briefly remove casserole dish from oven and pour in pumpkin banana mixture. 4. Even out batter with a spoon and sprinkle with cinnamon. 5. Place casserole dish back in oven for 30-4o minutes or until desired texture. 5. Place in refrigerator or freezer to make less gooey (for at least 30 minutes).
Serves 24
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Sandwich Solutions
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Short Bread Cookies
Ingredients: 10 tbs butter or coconut oil, about 1.5 cups coconut flour, 1 tbs honey or maple syrup, optional spice (ex. ginger), filtered water as needed
Tools: mixing bowl, mixing utensil, oven, cookie sheet
Steps: 1. Preheat oven to 350*F. 2. Melt butter. 3. Combine ingredients in mixing bowl , exempting water. 4. Once mixed, add in water until the mixture takes on a doughy texture. 5. Roll 10-15 small balls, placing them on the cookie sheet. 6. Use a fork to press down each ball. (optional: drizzle honey or maple syrup over the top of the cookies). 7. Cook for about 30-40 minutes depending on cookie size. The cookies are done once a crumbly, crispy texture. 8. Enjoy with some tea!
Ingredients: 10 tbs butter or coconut oil, about 1.5 cups coconut flour, 1 tbs honey or maple syrup, optional spice (ex. ginger), filtered water as needed
Tools: mixing bowl, mixing utensil, oven, cookie sheet
Steps: 1. Preheat oven to 350*F. 2. Melt butter. 3. Combine ingredients in mixing bowl , exempting water. 4. Once mixed, add in water until the mixture takes on a doughy texture. 5. Roll 10-15 small balls, placing them on the cookie sheet. 6. Use a fork to press down each ball. (optional: drizzle honey or maple syrup over the top of the cookies). 7. Cook for about 30-40 minutes depending on cookie size. The cookies are done once a crumbly, crispy texture. 8. Enjoy with some tea!
Quiche
Ingredients: 6 eggs, 2 cups spinach, 1 broccoli head, 1/4 chopped sweet onion, 3/4 cup unsweetened almond milk/raw milk/coconut milk, 1 tsp coconut oil Tools: mixing bowl, whisk, medium casserole dish Steps: 1. Whisk 6 eggs in mixing bowl and mix in milk and sweet onion. 2. Grease bottom and sides of casserole dish with coco count oil. 3. Cover bottom of casserole dish with spinach and top with chopped broccoli. 4. Pour in egg-milk-onion mixture into casserole dish. 4. Bake on 250-300*F for about an hour or until desired texture. Serves 2 |
Reese's
Ingredients: 2 Ghirardelli 100% cacao baking bars, sunbutter, raw honey (*Note: using 100% cacao makes the sweet treat a little bitter if you're not a dark chocolate fan; try using 85% cacao or an organic chocolate brand if this is you) Tools: Muffin tin or two, saucepan, spoon, butter knife Steps: 1. Melt chocolate in saucepan. 2. Drizzle thin layer of melted chocolate into muffin tin compartments. 3. Place in freezer for about ten minutes or until solid. 3. Remove muffin tin from freezer and place medium-sized spoonful of sunbutter in each center. 4. Drizzle desired amount of honey into each compartment. 5. Cover subutter/honey layer with another melted chocolate layer. 5. Place muffin tin in freezer for another ten minutes. 6. Once frozen, use a butter knife to pop out (if not fully frozen, they might break!). Serves 16 |
Scone
Ingredients: 1 scoop tera's whey organic bourbon vanilla protein powder, 2 tablespoons coconut flour, 1 tablespoon coconut oil, 1 tablespoon grass-fed butter, 1 organic egg, 1/3 cup desired fruit (I used organic frozen blueberries), filtered water Tools: Whisk, oven, small casserole dish Steps: 1. Preheat oven to 350*. 2. Place coconut oil and butter in casserole dish, and set in oven to melt. 3. Whisk egg, protein powder, and coconut flour. 4. Remove oil and butter from oven once melted, and add to mixing bowl. 5. Add water until texture is less sticky. 6. Mix in fruit. 7. Place mixture in the small casserole dish. 8. Place in oven for about 20 minutes or browned on the top. Serves: 1 |
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Turnip Fries
Ingredients: 1 medium turnip, minced garlic, olive oil Tools: Casserole dish or cookie sheet, toaster oven Steps: 1. Peel and chop turnip vertically in the shape of french fries. 2. Place turnip pieces spread out in casserole dish or cookie sheet topped with garlic. 3. Place in toaster oven for 10-20 minutes or until desirable texture. 4. Remove from toaster oven and drizzle with olive oil or your favorite condiment. Serves: 2 |
Yogurt Sweetening Techniques
Need to sweeten up that plain yogurt so it doesn't taste like sour cream? Try this healthy tricks!
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