I was nominated to bring dessert for our family Easter dinner! I modified a recipe I was given for cherry crumble to make bumble berry crumble. It was yummy and even the non-paleo'ers enjoyed it!
Preheat oven to 350F
Filling
Mix together 2lbs of frozen mixed berries and 2 tsp of xanthan gum in a 9x9 baking dish.
Crust
2 cups of almond meal
1 tsp of cinnamon
1/2 tsp of nutmeg
1/2 cup of coconut oil
1/4 cup agave nectar
1 tsp of vanilla extract
Mix the almond meal, cinnamon, nutmeg then add the coconut oil, agave nectar and vanilla. Blend well and spoon the mixture over the fruit. Sprinkle with cinnamon and bake for 30 minutes or until the crust is golden brown.
About Me
- Zoe
- Being fit for almost my entire life and spending most of it in the weight room and outside I decided to try something new in August 2010. It is called Crossfit! And boy has it changed me. I heart Crossfit and it will always be a BIG part of my life. I spend about 80% of my waking thoughts and actions on it because it has transformed my mind and body. I am also very passionate about nutrition, having studied and practiced it for over 10 years. Because of crossfit I have discovered a way to eat that has had an amazing impact on my life...and that is the Paleo Diet. I created this blog to help educate those about the paleo diet in hopes that I can help people make lifestyle changes one meal at a time!
Tuesday, April 26, 2011
Monday, April 11, 2011
The lowdown on sugar
Sugar...aka the white poison! Our ancestors did not eat this white toxic substance and they did not have the diseases and ailments that we experience today! I always cringe when people tell me that they don't eat sugar but they use sweeteners like sweet n low! Yikes! Sweeteners are chemicals and are worse than sugar! And brown sugar is white sugar with molasses!
So why is sugar so bad? It negatively affects the body in the following ways:
-Depresses the immune system
-High insulin demand
-High enzyme demand
-Hyperactivity
-Fatigue
A true test to see how sugar affects you is to come off of it for 30 days! It is amazing to see how this white substance can wreak havoc on our bodies! People who I have done nutrition work with that come off of sugar immediately notice the following results: better sleep, no gas, no bloating, weight loss, better blood sugar control, no cravings, and more energy.
So the next time you reach for those sugary treats ask yourself if it is really worth it?
My recommendations if you crave something sweet is to eat fresh fruit or some dates! If you feel that you have to have dessert, bake some apples with cinnamon or grab a medjool date, remove the pit and stick a pecan in it (tastes like pecan pie). And if you are making a recipe that calls for sugar, replace it with palm sugar, real maple syrup (sorry Aunt Jemima doesn't cut it), agave nectar, or honey (I prefer raw)! Eat these sugar replacements in very very small quantities and sparingly! I know we are only human and everyone craves sweets from time to time. I am not saying that these sugar substitutes are healthy and won't negatively affect your body, all I am saying is that if you absolutely have to have something sweet than choosing palm sugar or agave is still a better choice than white and brown sugar!
And remember that sugar has no nutrition value whatsoever! Fuel your body with foods that provide vitamins, minerals, and enzymes!
So why is sugar so bad? It negatively affects the body in the following ways:
-Depresses the immune system
-High insulin demand
-High enzyme demand
-Hyperactivity
-Fatigue
A true test to see how sugar affects you is to come off of it for 30 days! It is amazing to see how this white substance can wreak havoc on our bodies! People who I have done nutrition work with that come off of sugar immediately notice the following results: better sleep, no gas, no bloating, weight loss, better blood sugar control, no cravings, and more energy.
So the next time you reach for those sugary treats ask yourself if it is really worth it?
My recommendations if you crave something sweet is to eat fresh fruit or some dates! If you feel that you have to have dessert, bake some apples with cinnamon or grab a medjool date, remove the pit and stick a pecan in it (tastes like pecan pie). And if you are making a recipe that calls for sugar, replace it with palm sugar, real maple syrup (sorry Aunt Jemima doesn't cut it), agave nectar, or honey (I prefer raw)! Eat these sugar replacements in very very small quantities and sparingly! I know we are only human and everyone craves sweets from time to time. I am not saying that these sugar substitutes are healthy and won't negatively affect your body, all I am saying is that if you absolutely have to have something sweet than choosing palm sugar or agave is still a better choice than white and brown sugar!
And remember that sugar has no nutrition value whatsoever! Fuel your body with foods that provide vitamins, minerals, and enzymes!
Sunday, April 10, 2011
Almond butter cookies
These are great for when you have those peanut butter cookie cravings!
1 cup almond butter
2/3 cup of coconut (palm) sugar
1 whole egg beaten
1 tsp of baking powder
1 tsp of vanilla extract
Preheat oven to 350. In a bowl mix almond butter and sugar. Add the egg, baking powder, and vanilla and mix well. Roll small amounts of the mixture into a ball. Coat the ball in a little more sugar and Place on a greased cookie sheet. With a fork press the balls flat. Bake for about 10-12 minutes or until cookies are light brown. Let them cool before serving.
1 cup almond butter
2/3 cup of coconut (palm) sugar
1 whole egg beaten
1 tsp of baking powder
1 tsp of vanilla extract
Preheat oven to 350. In a bowl mix almond butter and sugar. Add the egg, baking powder, and vanilla and mix well. Roll small amounts of the mixture into a ball. Coat the ball in a little more sugar and Place on a greased cookie sheet. With a fork press the balls flat. Bake for about 10-12 minutes or until cookies are light brown. Let them cool before serving.
Saturday, April 9, 2011
Love chocolate but not willing to try Paleo because you can't ditch the choco habit?
Then make your own! I've been making my own chocolate for a few years now and it tastes so natural and fresh! This recipe is for all those dark chocolate lovers (and milk chocolate lovers too) out there.
The recipe is really simple and this chocolate can be broken into chips and added to cookie recipes (stay tuned for some delicious cookie recipes).
1/2 C Coconut oil
1/2 C Cacao powder
1/2 C Maple syrup (or agave nectar however I find that the maple syrup isn't as sweet!)
1 tsp Vanilla extract
1/2 C Chopped almonds (or any other nut of choice)
(Optional-if you love mint chocolate, add a tsp of peppermint extract. If you love lots of goodies in your chocolate, you can also add sunflower seeds, dried cranberries etc.)
Blend liquid ingredients until super smooth. You can add more sweetener or more chocolate to suit your tastes.
Transfer mixture to separate bowl and stir in chopped almonds. (Feel free to add other goodies...coconut, berries, etc)
Spread on a plastic wrap lined plate or dish and place in freezer to cool.
The recipe is really simple and this chocolate can be broken into chips and added to cookie recipes (stay tuned for some delicious cookie recipes).
1/2 C Coconut oil
1/2 C Cacao powder
1/2 C Maple syrup (or agave nectar however I find that the maple syrup isn't as sweet!)
1 tsp Vanilla extract
1/2 C Chopped almonds (or any other nut of choice)
(Optional-if you love mint chocolate, add a tsp of peppermint extract. If you love lots of goodies in your chocolate, you can also add sunflower seeds, dried cranberries etc.)
Blend liquid ingredients until super smooth. You can add more sweetener or more chocolate to suit your tastes.
Transfer mixture to separate bowl and stir in chopped almonds. (Feel free to add other goodies...coconut, berries, etc)
Spread on a plastic wrap lined plate or dish and place in freezer to cool.
Friday, April 8, 2011
Protein Bars
I came up with this recipe a few years ago when I started to react to gluten and dairy and was unable to grab a 'protein bar' while I was on the go.
1/2 c coconut oil
1 cup almond butter
11/2 c carob chips or unsweetened carob chips (I couldn't find unsweetened carob chips so I substituted 1 cup of pure cocoa powder)
1 cup chopped pecans
1 cup sesame seeds
1/2 cup sunflower seeds
1 cup shredded, unsweetened coconut
3-4 tablespoons of agave nectar (I didn't want to make them too sweet but you can add more to sweeten as needed).
On medium heat, melt coconut oil, almond butter and add cocoa. Stir in remaining ingredients.
Transfer ingredients to a 5x7 inch glass baking pan and press and spread.
Let cool then refrigerate and cut.
1/2 c coconut oil
1 cup almond butter
11/2 c carob chips or unsweetened carob chips (I couldn't find unsweetened carob chips so I substituted 1 cup of pure cocoa powder)
1 cup chopped pecans
1 cup sesame seeds
1/2 cup sunflower seeds
1 cup shredded, unsweetened coconut
3-4 tablespoons of agave nectar (I didn't want to make them too sweet but you can add more to sweeten as needed).
On medium heat, melt coconut oil, almond butter and add cocoa. Stir in remaining ingredients.
Transfer ingredients to a 5x7 inch glass baking pan and press and spread.
Let cool then refrigerate and cut.
Is there a cheesecake substitute?
Cheesecake was always a favourite of mine. You can imagine how devastated I was when I learned that I was allergic to dairy. Luckily I found a cheesecake subsitute and it really does taste like cheesecake, honest! This recipe was taken from a forum (http://www.goneraw.com/) that I visited frequently in my raw vegan days. I still check in from time to time as most of the recipes can easily be adapted to the paleo lifestyle. Enjoy!
Lemon Cheesecake with Strawberry Topping
Graham Cracker Crust:
*1 c Almond meal
*1/2 c Dates
*1 tbsp Agave Nectar
*1 tbsp Filtered Water
*1 tsp Cinnamon
*1 tsp Vanilla Extract
*Pinch of Celtic Sea Salt
To make the crust, process the dates in a food processor until they form one ball. In a large bowl add the almond meal and dates and blend using your hands. Add the agave, water and salt and continue blending. Press to the bottom of an 8″ spring form pan, being sure to create a hill at the edges.
Lemon Cream Cheese Filling:
*1 1/2 c Cashews
*1/3 c Lemon juice (use less if you want a hint of lemon taste only)
*1/4 c Coconut Oil, melted
*1/4 c Agave Nectar
*2 tbsp Filtered Water
*2 tbsp Almond or other Nut Milk
*1 tbsp Lemon zest
*1 tsp Vanilla extract
Add all the ingredients in a blender and blend until completely smooth. Pour the filling over the Graham Cracker Crust and smooth over the top to create an even surface.
Strawberry Topping
*1 c Strawberries, chopped
*1 tsp Agave Nectar (optional)
Blend the strawberries and agave in a blender, very briefly. You want to have a chunky consistency with small pieces of strawberries. Using a large spoon, spoon the Strawberry Topping over the top of the Lemon Cream Cheese Filling and smooth over the top.
Preparation:
Lemon Cheesecake with Strawberry Topping
Graham Cracker Crust:
*1 c Almond meal
*1/2 c Dates
*1 tbsp Agave Nectar
*1 tbsp Filtered Water
*1 tsp Cinnamon
*1 tsp Vanilla Extract
*Pinch of Celtic Sea Salt
To make the crust, process the dates in a food processor until they form one ball. In a large bowl add the almond meal and dates and blend using your hands. Add the agave, water and salt and continue blending. Press to the bottom of an 8″ spring form pan, being sure to create a hill at the edges.
Lemon Cream Cheese Filling:
*1 1/2 c Cashews
*1/3 c Lemon juice (use less if you want a hint of lemon taste only)
*1/4 c Coconut Oil, melted
*1/4 c Agave Nectar
*2 tbsp Filtered Water
*2 tbsp Almond or other Nut Milk
*1 tbsp Lemon zest
*1 tsp Vanilla extract
Add all the ingredients in a blender and blend until completely smooth. Pour the filling over the Graham Cracker Crust and smooth over the top to create an even surface.
Strawberry Topping
*1 c Strawberries, chopped
*1 tsp Agave Nectar (optional)
Blend the strawberries and agave in a blender, very briefly. You want to have a chunky consistency with small pieces of strawberries. Using a large spoon, spoon the Strawberry Topping over the top of the Lemon Cream Cheese Filling and smooth over the top.
Preparation:
Let set in the freezer for 2 hours or in the fridge overnight.
To serve, remove the spring form sides and garnish with lemon zest and a small strawberry on each slice.
To serve, remove the spring form sides and garnish with lemon zest and a small strawberry on each slice.
Yummy Brownie Bites
Who doesn't love brownies? These taste just like brownies without the calories, wheat, dairy and bad fat.
3 cups Pecans
2 Tbsp Almond Butter
1/4 cups Agave
1/4 cups Cacao
Pinch of quality salt (optional)
2 bars of vegan chocolate or dark organic chocolate
Dump the pecans into your food processor (or high powered blender) and process them down to a fine flour, then until it stops moving — some of the pecans will break down and release their oil and they will start to clump and turn into pecan butter (yum!). Give it a good stir by hand and then toss in the rest of the ingredients. Continue to process until the mixture forms a solid ball. Transfer to a bowl and give the dough a good stir by hand to make sure it is mixed well.
Grab a small amount of the dough and roll into a ball with your hands.
Melt the chocolate bars and dip each ball (with a toothpick) into the chocolate and put on wax paper. Put into the fridge for thirty minutes for chocolate to harden.
3 cups Pecans
2 Tbsp Almond Butter
1/4 cups Agave
1/4 cups Cacao
Pinch of quality salt (optional)
2 bars of vegan chocolate or dark organic chocolate
Dump the pecans into your food processor (or high powered blender) and process them down to a fine flour, then until it stops moving — some of the pecans will break down and release their oil and they will start to clump and turn into pecan butter (yum!). Give it a good stir by hand and then toss in the rest of the ingredients. Continue to process until the mixture forms a solid ball. Transfer to a bowl and give the dough a good stir by hand to make sure it is mixed well.
Grab a small amount of the dough and roll into a ball with your hands.
Melt the chocolate bars and dip each ball (with a toothpick) into the chocolate and put on wax paper. Put into the fridge for thirty minutes for chocolate to harden.
Thursday, April 7, 2011
My Guiltless Mashed Potatoes
Craving creamy mashed potatoes? My guiltless mashed potatoes recipe tastes just like mashed potatoes without the starch and calories. Completely dairy-free and full of good carbs and fat!
Ingredients
Cut cauliflower into florets of even size, steam until soft. Put milk in a blender add cooked cauliflower and garlic and blend until creamy. Add sea salt and pepper to taste. Serve immediately and enjoy. :-)
Ingredients
- 1 head cauliflower
- 90mL of coconut milk
- 1/4 teaspoon pepper
- 1/2 teaspoon sea salt
- 2 garlic cloves, minced (be careful of the strong garlic flavour, may want to reduce to 1 clove if you don't like garlic or omit if you are feeding to kids)
Cut cauliflower into florets of even size, steam until soft. Put milk in a blender add cooked cauliflower and garlic and blend until creamy. Add sea salt and pepper to taste. Serve immediately and enjoy. :-)
My Sweet Potato Pecan Salad
I love sweet potatoes and the other day I was craving a potato'y type salad. I came up with this concoction and it was a hit!
3 medium-large sweet potatoes
1/2 cup of whole pecans
1/4 cup of dried cranberries
1/4 cup of chopped cilantro
1/2 of red onion minced
1 garlic clove minced
Balsamic and EVOO to taste
Boil the sweet potatoes in their skins. Once they are done boiling, wait for them to cool. Once cooled, peel off the skin and chop the sweet potatoes into chunks and put into a bowl. Mix in the pecans, dried cranberries, cilantro, onion and garlic. Add balsamic and EVOO to taste and mix well. Enjoy!
3 medium-large sweet potatoes
1/2 cup of whole pecans
1/4 cup of dried cranberries
1/4 cup of chopped cilantro
1/2 of red onion minced
1 garlic clove minced
Balsamic and EVOO to taste
Boil the sweet potatoes in their skins. Once they are done boiling, wait for them to cool. Once cooled, peel off the skin and chop the sweet potatoes into chunks and put into a bowl. Mix in the pecans, dried cranberries, cilantro, onion and garlic. Add balsamic and EVOO to taste and mix well. Enjoy!
Paleo pantry essentials to get you started
Oils and Fats
- Beet Greens Onions Beets Parsley
- Bell Peppers Parsnip Broccoli Peppers (all kinds)
- Brussels Sprouts Pumpkin Cabbage Purslane
- Carrots Radish Cauliflower Rutabaga
- Celery Seaweed Collards Spinach
- Cucumber Squash (all kinds) Dandelion Swiss Chard
- Eggplant Tomatillos Endive Tomato
- Green Onions Turnip Greens Kale Turnips
- Kohlrabi Watercress Lettuce
Fruits
Non-starchy fruits:
- Apple Cranberries Apricot Figs
- Avocado Gooseberries Banana Grapefruit
- Blackberries Grapes Blueberries Guava
- Boysenberries Honeydew melon Cantaloupe Kiwi
- Carambola Lemon Cassava Melon Lime
- Cherimoya Lychee Cherries Mango
- Nectarine Pomegranate Orange Raspberries
- Papaya Rhubarb Passion Fruit Star Fruit
- Peaches Strawberries Pears Tangerine
- Persimmon Watermelon Pineapple All other fruits
- Plums
Lean Protein
- Coconut Oil
- Olive Oil
- Avocadoes
- Olives
- Paprika
- Dry Mustard
- Rosemary
- Thyme
- Oregano
- Basil
- Parsley
- Chili powder
- Curry powder
- Cayenne pepper
- Non-starchy veggies:
- Beet Greens Onions Beets Parsley
- Bell Peppers Parsnip Broccoli Peppers (all kinds)
- Brussels Sprouts Pumpkin Cabbage Purslane
- Carrots Radish Cauliflower Rutabaga
- Celery Seaweed Collards Spinach
- Cucumber Squash (all kinds) Dandelion Swiss Chard
- Eggplant Tomatillos Endive Tomato
- Green Onions Turnip Greens Kale Turnips
- Kohlrabi Watercress Lettuce
Fruits
- Apple Cranberries Apricot Figs
- Avocado Gooseberries Banana Grapefruit
- Blackberries Grapes Blueberries Guava
- Boysenberries Honeydew melon Cantaloupe Kiwi
- Carambola Lemon Cassava Melon Lime
- Cherimoya Lychee Cherries Mango
- Nectarine Pomegranate Orange Raspberries
- Papaya Rhubarb Passion Fruit Star Fruit
- Peaches Strawberries Pears Tangerine
- Persimmon Watermelon Pineapple All other fruits
- Plums
Lean Protein
- Lean Beef (trimmed of visible fat)
- Flank Steak
- Top Sirloin Steak
- Extra lean hamburger (7% fat or less)
- Lean Pork (trimmed of visible fat)
- Pork loin Pork Chops
- Lean poultry (white meat, skin removed)
- Turkey breast
- Game hen breasts
- Eggs - Chicken (enriched omega 3 variety)
- Duck
- Bass Perch
- Bluefish Red snapper
- Cod
- Salmon
- Haddock
- Halibut
- Tilapia
- Herring
- Trout
- Tuna
- Orange roughy available fish
- Mussels
- Clams
- Oysters
- Crab
- Scallops
- Shrimp
- Lobster
- Almonds
- Pine Nuts
- Brazil Nuts
- Pistachios (unsalted)
- Cashews
- Pumpkin Seeds
- Chestnuts
- Sesame Seeds
- Hazelnuts
- Sunflower Seeds
- Macadamia Nuts
- Walnuts
- Pecans
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