butternut squash quiche

This dish makes a gorgeous and scrumptious presentation for a brunch or even dinner! Pastry is substituted for squash making this quiche into an entirely nutritious meal. You could even use yams or sweet potato in the place of butternut squash. I wasn't sure this would receive kid approval but they really loved it. Modified from The Paleo Kitchen.

serves 6-8

Ingredients

1 medium butternut squash or 3 yams/sweet potatoes
about ⅓ cup coconut oil, divided, plus extra for greasing pan
12 ounces Brussels sprouts, trimmed and cut in half
2 pinches plus 1 tsp. course sea salt
4-5 cups spinach, roughly chopped
1 cup fresh basil leaves, roughly chopped, plus an additional handful, chopped, for garnish
10-12 large eggs
1 tsp. garlic powder
½ tsp. cayenne pepper
2 tsp. freshly ground black pepper

1. Preheat oven to 375º.

2. Cut the squash lengthwise into wafer-thin planks (about 1/16"). I cut off one slice so the squash could lay flat then cut the strips.

3. Heat 2 Tbsp. of the coconut oil in a large sauté pan over medium heat. Place a few slices in the pan and cook for less than a minute on each side, just until soft. Remove and drain on paper towel-lined plate. Repeat with remaining slices, adding more coconut oil as needed.

4. Grease springform pan thoroughly with coconut oil. Line the bottom with squash slices until completely covered, then line the sides. Add more coconut oil if needed to help them stick.

5. Heat 2 Tbsp. coconut oil over medium heat and sauté the Brussels sprouts with a pinch of salt until slightly browned, about 10 minutes. Add spinach and basil along with another pinch of salt and cook 
just until they wilt. Remove from heat and let cool to room temperature.

6. Whisk the eggs in a large bowl along with garlic powder, cayenne, 1 tsp. salt and pepper. Add the vegetable mixture to the eggs and mix well.

7. Set the springform pan on top of a rimmed baking sheet to catch any spills and pour the egg mixture into the pan. Bake 30-40 minutes, until the eggs are firm in the middle. Let rest 10-15 minutes before serving. Garnish with chopped basil.

almond-crusted Creole salmon

It just takes a few ingredients and a few minutes to prepare this scrumptious dish. Tangy Greek yogurt with lemon zest and Creole seasoning creates a melt in your mouth flavor-filled salmon! I found it in a magazine but I can't recall which one.

Ingredients:

1 lb green beans
1 Tbsp. olive oil or coconut oil
salt and pepper
⅔-1 cup plain nonfat Greek yogurt
1 Tbsp (or more to taste) Creole seasoning
½ cup chopped or sliced almonds
2 tsp. grated lemon peel
whole salmon fillet or portions

1. Preheat oven to 450º. Line a large rimmed baking sheet with foil. In a large bowl, toss the green beans with oil and salt and pepper. Arrange on pan and bake 10 minutes.
2. In a bowl, stir together yogurt, Creole seasoning, and lemon peel. Spread onto fillet and top with almonds.
3. Push beans to one side of the pan and place salmon on the other side. Bake about 12 minutes or until salmon just begins to flake when you lift it from the bottom and it still has a hint of darker pink.

shirataki noodles in a creamy peanut sauce

Shirataki noodles are made from konjac root. They are largely composed of water and glucomannan, a water-soluble dietary fiber, are very low in carbohydrates and calories, and have little flavor of their own. There is some evidence that glucomannancan plays a role in blood sugar control and can improve cholesterol control. They are available in many grocery stores, walmart, health food stores, Vitacost.com or amazon.com. These noodles work well in this Asian-style dish full of veggies in a delicious peanut sauce.  The kids really enjoyed this one especially the noodles which are very fun (a little too fun perhaps)to slurp up and see how long they can be. Adapted from The Endless Meal.

serves 6

Ingredients

2 packages shirataki noodles

2 carrots, cut into matchsticks

2 stalks celery, sliced

½-1 onion, sliced

a few handfuls cherry tomatoes, cut in halves or quarters (optional)

a few handfuls sugar snap or snow peas, halved

green onion, for garnish

oil for sautéing

for the sauce:

1 can coconut milk

¼-½ cup peanut butter

1 cup diced tomatoes (canned or fresh)

3 Tbsp. ginger, grated

4 Tbsp. soy sauce (I use Bragg Liquid Aminos)

2 Tbsp. fresh lime juice (1 lime)

1 Tbsp. curry powder

2 tsp. sriracha or other hot sauce

4 cloves garlic, minced

pinch of salt

1. Prepare the noodles according to package directions.

2. Add all the sauce ingredients to a small pot over medium high heat until it comes to a simmer. Remove from heat.

3. Put a splash of oil in a pan over medium high heat. Add all the veggies and cook for a few minutes until they have softened slightly but still have their bright color and a little crunch.

4. Add noodles and sauce to veggies and toss to coat. Serve in bowls topped with slices of green onion.

banana-almond pancakes

These high-protein and grain free pancakes make a delicious and filling breakfast. To be honest the kids weren't the biggest fans of this recipe but that just meant I could save the batter to make more for myself over the next few days. Top with fruit and maybe a dollop of Greek Yogurt or mascarpone cheese (and a drizzle of honey if you are in the mood for something decadent). Recipe is from The Whole Life Nutrition Cookbook.

makes 8-10 pancakes

Ingredients:

4 large eggs

1 medium ripe banana

½ cup water

2 cups almond flour

⅓ cup arrowroot powder

½ tsp. baking soda

¼ tsp. sea salt

butter or coconut oil for cooking

Directions:

1. Place all ingredients, except the butter or coconut oil, into a blender and blend until smooth.

2. Add a few tsp. of butter or oil to a hot skillet. Pour in the batter, about ⅓ cup per pancake, and cook for 60-90 seconds on the first side; then flip and cook for about 60 seconds on the other side.

coconut cashew curry

Here is another recipe from the book I mentioned in the previous post called Nourishing Meals.  I had to make some changes based on the ingredients I had. SO. GOOD. Even the kids enjoyed it.

Ingredients:

1 Tbsp. coconut oil
1 tsp. mustard powder (or mustard seeds)
1 tsp cumin (or cumin seeds)
1 Tbsp. curry powder
pinch chili powder
1 can coconut milk
1 cup water
3 Tbsp. almond butter (or cashew butter if you have it)
1-inch piece fresh ginger, peeled and finely grated
3 large carrots, peeled and sliced
1 yam, cut into cubes (or a couple small red potatoes)
1/4 pound fresh green beans, trimmed and cut in half
2 cups cauliflower florets
2 cups chopped savoy or nappa cabbage
1 Tbsp freshly squeezed lemon juice
1 tsp. sea salt
cooked quinoa or rice

garnish:

fresh cilantro, chopped
1 cup raw cashews, roasted (place in baking dish and roast at 350º for about 12 minutes, or just golden)

1. Heat a large pot or skillet over medium heat. Add the oil, mustard and cumin (if using seeds saute for 30 seconds until they begin to pop) then stir in curry and chili powder. Immediately pour in coconut milk and water. Add almond butter and stir. Grate ginger into the pot. Add carrots and yam. Cover and simmer 5-10 minutes, depending on the size of the vegetables.

2. Add green beans and simmer 5 minutes. Add the cauliflower and simmer for 5 minutes more. Add the cabbage, lemon juice, and salt; cover and simmer a few more minutes or until vegetables are tender but not too soft.

3. Serve curry over quinoa. Garnish each bowl with chopped cilantro and roasted cashews.

african peanut and red quinoa soup

I have been working my way through a delightful cookbook called Nourishing Meals Healthy Gluten-Free Recipes for the Whole Family (I also have the newest book by the same authors, Alissa Segersten and Tom Malterre). It is a wonderful book that teaches how to eat in a way that benefits health. They make gluten-free and whole foods recipes that are beautiful and delicious. Here is one dish we recently tried (with a few modifications). This soup is full of vegetables and the quinoa provides extra energy and protein.

Ingredients:

1-2 Tbsp. extra virgin olive oil or coconut oil

1 medium onion, chopped

4-5 garlic cloves, crushed

2-3 Tbsp. fresh grated ginger

4 carrots, peeled and chopped

2 small red bell peppers, chopped

8 cups water, vegetable or chicken stock

7-8 Tbsp. creamy peanut butter (all natural if possible because it doesn't contain hydrogenated oils)

pinch of red chili powder (more if you like more spice. You can also use crushed red chili flakes)

2 cups thinly sliced savoy cabbage

large handful fresh cilantro, chopped

3-4 cups cooked red quinoa

1-3 tsp. sea salt

1. Heat a large stockpot over medium heat. Add the oil, then add onions; saute for 5-10 minutes, until softened. Add garlic and ginger; saute another minute. Then add carrots and red bell pepper. Saute for 3-5 minutes.

2. Add water or stock, peanut butter, and chili powder. Cover and simmer for 15-20 minutes, until vegetables are tender. Stir in cabbage, cilantro, and cooked quinoa. Add salt to taste (if you are using salted stock you may not need much at all).

3. Simmer for a few more minutes, until cabbage is tender. Serve each bowl with an extra sprinkling of crushed red chili flakes and more chopped cilantro if desired.

coconut crusted salmon with lemony quinoa

This scrumptious meal is light but nourishing and makes me think of Spring. The herbed coconut crust on the salmon is so delicious and carb-free. Pine nuts and spinach round out the quinoa and make it a perfect side dish. Salmon recipe adapted from Trim Healthy Mama and the quinoa from kale&chocolate

Let's talk about some of the health benefits first:
Salmon is high in protein. It is extremely important to supply our bodies with enough protein because our muscles, organs, bones, cartilage, skin, and antibodies are composed of protein and need enough to repair themselves and prevent cellular breakdown. Salmon is packed full of omega-3 fatty acids which are necessary for cardiovascular and cognitive health. It is an excellent source of selenium, a powerful antioxidant that protects the body from free radicals which damage cells and leave them vulnerable to cancer, infection, and disease. Salmon also contains high levels of B vitamins which are vital for a healthy metabolism and good mental health.
Coconut contains lauric acid which helps raise the high density level cholesterol which keeps arteries free from plaque accumulation. It is packed with B vitamins and copper, zinc, magnesium, manganese, iron, and even calcium. Using this in place of breadcrumbs boosts the nutrition value and cuts out carbs.
Quinoa (pronounced keen-wah) is a nutrition packed seed that cooks like a grain. It contains all eight essential amino acids, making it a complete protein. It is gluten-free, high in B vitamins, and has iron, zinc, potassium, calcium and vitamin E.
Pine nuts are really seeds from certain pine trees. They contain essential minerals and heart friendly mono-unsaturated fatty acids that help reduce cholesterol levels, vitamin E and vitamin B.

Ingredients

for the salmon:
4 Salmon filets (I like skin on, wild preferably)
mayonnaise (see below for home made) or eggs
1 cup dried coconut
sea salt
pepper
garlic powder and/or onion powder
dried parsley
cayenne pepper if you like some spice

for the quinoa:
1 cup uncooked quinoa
sea salt
1/2 cup pine nuts, toasted
2 tsp grated lemon zest
1/2 cup chopped flat leaf parsley
2 cups raw spinach, thinly sliced
1 tsp. ground cumin
1/4 cup fresh lemon juice
1/4 cup olive oil
pepper to taste

salmon:
1. To make the salmon "breading", place coconut, herbs and spices in blender and blend until fine. Pour onto large dinner plate.
2. Rub salmon fillets with mayo or dip into a couple whisked eggs. Then press into coconut mix and coat generously. Place in greased baking dish
3. Bake at 350º until fish is done and coating is crispy. Check after 10 minutes. Fish is done when outer layer is opaque and inside is still a darker pink. If you want the outside more crispy then place under broiler for 1-2 minutes.

quinoa:
1. Rinse quinoa for a few minutes to make sure all the bitter-tasting chemicals called saponins are removed. Transfer to a saucepan and add 1 tsp. salt and 1 1/4 cup water. Bring to a boil, cover, and simmer for 15 minutes or until all the water is absorbed. If they seem to firm after 15 minutes add a tad more water and cook for a few more minutes. Remove from heat and let it sit, covered, for an additional 5 minutes.
2. Transfer quinoa to a serving bowl and add toasted pine nuts, spinach, lemon zest and parsely. Place the sliced spinach on top.
3. In a separate bowl, whisk together the lemon juice, cumin, salt and pepper. Slowly add olive oil to form an emulsion. Pour dressing on top of quinoa tossing to blend all ingredients. Add additional salt and pepper to taste. Serve warm or room temperature.

mayonnaise:

I tried making my own mayo from scratch quite unsuccessfully before. This recipe made a beautiful mayo: golden, creamy and free of soybean* oil. It was very simple and quick.

1 egg plus 2 egg yolks

1 Tbsp. lemon juice

1/2 tsp. sea salt

dash of pepper

onion powder (optional)

dash of vinegar (optional)

dash of sweetener (optional)

dijon mustard (if you want more kick)

1/2 cup coconut oil, melted

1/2 cup extra virgin olive oil

**update March 2015:
If you would like to end up with a more traditional tasting mayo, I have been playing around with ingredients and find that the following is pretty close:
besides the eggs I add lemon juice, a dash of vinegar, a pinch of sweetener, a dash of salt. Then I add 1 cup avocado oil (it has a pretty subtle flavor)

1. Put eggs in blender. Add lemon juice, salt, pepper and additional flavorings if desired. Blend well.

2. With blender running, slowly add the coconut and olive oil. Mix until thickened.

3. Chill before serving.

*soy beans have a high level of phytates which leech minerals out of the body. Soy affects the body's estrogen levels by converting testosterone into estrogen. It also suppresses thyroid function and can cause sterility (it all sounds kind of nasty!)

chocolate turtles

These chocolate turtles are a delicious and fairly healthy indulgence when you are in the mood for something sweet. You can substitute pecans for the almonds if you like.
recipe adapted from (and photo courtesy of) thegraciouspantry.com

Ingredients:

1/4 cup cocoa powder

4 Tbsp. coconut oil

3 Tbsp brown rice syrup

1 Tbsp honey (raw if possible)

72-84 raw almonds (6-7 almonds per turtle)

1. Add cocoa powder to melted coconut oil. Stir until smooth. Add brown rice syrup and honey and stir until smooth.

2. On a sheet of wax or parchment paper, arrange almonds in a turtle shape: head, legs, middle, and tail.  Spoon a dollop of chocolate over each cluster, rearranging pieces as needed and smoothing chocolate with fingers if you want a neater finish. Refrigerate for at least 2 hours. Store in refrigerator.

It doesn't take much imagination to see these as turtles. Kids will love them too.

spinach and bacon white pizza with cauliflower crust

I have been a fan of white spinach pizza since I was a kid. I love how the creamy ricotta complements the yummy melty cheese and tender spinach. When I saw a recipe I knew I had to make it. I have also been wanting to try a cauliflower pizza crust. This recipe takes regular pizza to a new level because you replace carbs with vegetable while retaining the absolute creamy and gooey deliciousness that pizza should have. toppings adapted from howsweettreats and crust adapted from Trim Healthy Mama.

ingredients:

crust
16 oz cauliflower, cut into florets
3/4 cup egg whites (about 5 eggs)
2 cups mozzarella cheese
italian seasoning
garlic or onion powder
sea salt

pizza
6 slices bacon, roughly chopped
8 oz fresh spinach
2 garlic cloves, minced
olive oil, about 1 Tbsp.
1/2 cup ricotta cheese
1 cup freshly grated provolone cheese
1/3 cup freshly grated fontina cheese (can substitute gouda or mild gruyere)
1/4 cup freshly grated parmesan cheese

directions:

crust

1. Lightly steam cauliflower. Put into colander and press out as much water as you can by pressing down with a plate, squeezing with hands, and blotting with paper towel. The drier you get it the crispier the crust will be. Preheat oven to 450º

2. Add to blender or food processor and pulse a few times until you have rice-sized pieces.

3. Add egg whites and pulse a few more times.

4. Add cheese, and seasoning and mix until combined.

5. Line a 9 x 15 cookie sheet with parchment paper and grease well.

6. Dump the cauliflower mixture into the middle of the sheet and spread out evenly.

7. Bake for 20 minutes. You can flip over the crust at 15 minutes, including the parchment paper, then removing the parchment paper from the top. Then bake 5 more minutes. This allows both sides to get crispy.

8. Cool while you prepare toppings and reduce oven to 375º.

pizza toppings

1. Heat large skillet over medium heat and add the bacon. Cook just until the fat has rendered because it will get crispy in the oven. Remove bacon and drain on paper towel. 

2. Reduce heat to low and add spinach and garlic, stirring well until spinach is wilted.

3. Brush pizza "dough" lightly with olive oil. Cover evenly with dollops of ricotta. Evenly sprinkle other cheeses on top. Add spinach and bacon. 

4. Bake for about 25 minutes, until cheese and crust are golden and bubbly. Oh yum!

cinnamon flax muffins

These tasty little treats look like bran muffins but are made with flax. The texture is perfect and they are fiber and nutrient rich (so drink plenty of water). They are great plain or for a more decadent treat top with plain greek yogurt, mascarpone, or butter plus some honey or jam. Adapted from Trim Healthy Mama.

makes 12 muffins (well it is supposed to but I always seem to get one less muffin out of a recipe :)

Ingredients:

wet:
3 eggs and 3 egg whites
3/4 cup plus 1 Tbsp. water
3 Tbsp. coconut oil (melted or olive oil)
1 tsp. vanilla
dry:
2 cups flax meal (I used mostly golden flax seeds - just grind it them in the blender) or you can mix 1 1/2 cups flax with with almond meal or ground dried coconut (what I chose) just as long as it adds up to 2 cups
1 tsp. baking powder
1 tsp. baking soda
4 Tbsp. cinnamon (yes, you read that right, tablespoon not teaspoon)
1/4 cup sweetener like honey or molasses or the equivalent in stevia (I used coconut sugar and stevia)

Directions:

1. Preheat oven to 350º

1. Put flax (or the mix you choose) in a large bowl.

2. Add baking powder, baking soda, cinnamon and sweetener (if it is a dry form). Mix well.

3. Blend wet ingredients (including sweetener if it is wet) in blender for 20 seconds. Add to dry, mix well, then let sit for 5 minutes to thicken.

4. Place in greased muffin cups and bake for 20-25 minutes (check at 19 minutes)

gluten free multigrain bread

I was hopeful (but kind of skeptical) that gluten free bread could be tasty based on sampling products in the past.  I searched around until I found some promising recipes. This is my first attempt and I have to say I think it turned out great. It actually tastes like bread and has an excellent texture. Since it doesn't require kneading it is pretty simple to make. I am on a gluten free diet for at least a month until my allergy tests come back, so it possibly I will have to stay away from gluten for life (yikes!), hence the recent gluten-free recipes. After tasting this bread I know it won't be too horrendous if I am gluten intolerant :)

adapted from Allergy Free Alaska. She also has some other great-looking GF bread recipes

 Ingredients:

dry:
1 cup millet flour
1 cup tapioca starch/flour
1/2 cup blanched almond meal/flour
1/2 cup amaranth (or teff flour). I had to grind some amaranth in the blender to make it fine
1/4 cup sorghum flour
1/4 cup flax meal
2 3/4 tsp. xanthan gum
1 1/2 tsp. sea salt

wet:
3 eggs
3 Tbsp. olive oil
1 Tbsp. molasses
1 tsp. apple cider vinegar

yeast ingredients:
1 1/4 cup hot water (110º-115ºF)
2 Tbsp. honey
2 1/2 tsp. dry active yeast (NOT instant)

Directions:

1. In a small mixing bowl, combine the honey and hot water. Sprinkle in the yeast and give it a quick stir to combine. Allow to proof for 7 minutes exactly (set a timer). Make sure you have all the other wet and dry ingredients mixed and ready to go when the time is up!

2. In a large bowl, combine the dry ingredients and whisk together (This and the next steps can also be done in a mixer if you happen to have one, which I don't).

3. In a separate bowl, whisk together the eggs, oil, molasses, and vinegar.

4. When the yeast is done proofing, add the wet ingredients to the dry. Stir until it's a little paste-like, then slowly add the yeast mixture. Mix for about 30 seconds. Scrape sides of bowl then mix on medium 2-3 minutes or until the dough is smooth.

5. Pour dough into parchment lined and well greased 9x5 metal bread pan. Cover with plastic wrap. Allow to rise for 45-60 minutes (check at 30 minutes). When dough is close to reaching the plastic wrap, remove it; allow dough to rise remaining time uncovered. When bread is finished rising, bake in preheated 375º oven for about 30 minutes. Remove loaf from pan and allow it to cool on a wire rack. Allow to cool completely before slicing.

homemade granola bars

These make a great nutrient packed snack or breakfast on the go. I am excited to play more around with flavors, maybe substituting honey for the molasses and raisins or chocolate chips in place of apricots.

ingredients:

1 cup pitted prunes
1/3 cup maple syrup
1 Tbsp molasses
1 tsp. ground cinnamon
1 tsp. vanilla extract
pinch sea salt
2 1/2 cups rolled oats, divided
1/2 cup finely chopped dried apricots
2/3 cup chopped walnuts, pecans, or almonds (or combination)
1/3 cup raw sunflower seeds

1. Preheat oven to 325º. Line an 8x8 or 9x9-inch baking dish with parchment paper, leaving a 2-inch overhang on 2 sides. Lightly grease or spray with nonstick spray.

2. Cover prunes with hot water and soak for 10 minutes. Drain and place in the bowl of a food processor or blender. Add syrup, molasses, cinnamon, vanilla, and salt. Process to form a thick paste, about 20 seconds, stopping to scrape down sides a couple times. Add 2 cups of the oats and pulse 8-10 times, until the oats are coarsely chopped. Transfer mixture to a large mixing bowl. Stir in remaining 1/2 cups oats, apricots, nuts, and sunflower seeds.

3. Using slightly dampened hands, press the mixture firmly and evenly into prepared pan. Bake 25-30 minutes.

4. Cool dish for 15 minutes at room temperature, then transfer to freezer and chill until completely cooled (about 30 minutes). Cut into 10-12 bars. Store in an airtight container at room temperature.

lemony quinoa apricot muffins

These little goodies are also delicious gluten free; just substitute whole wheat flour for an all purpose gluten free flour.adapted from prevention magazine

makes 10-12 muffins

ingredients:

3/4 cup milk

3 Tbsp. canola oil

1 egg

zest of 1 lemon

1 tsp. vanilla extract

1 3/4 cup flour

2/3 cup sugar

1 1/2 tsp. baking powder

1 tsp. salt

1 cup cooked quinoa*

1/3 cup chopped dried apricots

directions:

1. Heat oven to 350º. Line or grease muffin pan. Whisk milk, oil, egg, lemon zest, and vanilla in a large bowl.

2. In a separate bowl, whisk flour, sugar, baking powder, and salt. Stir into wet ingredients.

3. Fold in cooked quinoa and apricots. Divide in muffin pan. Bake 30 minutes. Makes 10-12 muffins.

*cover 1 cup quinoa with water and soak for at least 15 minutes. Rinse well in strainer. Heat in pot with 1 1/4 cup water. Bring to boil then simmer covered for about 30 minutes. Remove from heat and allow to rest 5 minutes.