Posts tagged ‘coconut oil’
Some nights after work I really don’t feel like cooking….ordering take out or walking over to the hot bar at the health food store sounds much more appealing after a long day. Then I think, wait…I could have this dinner on the table in about 20 minutes…and that’s faster (and healthier) than takeout!
This quick and adaptable scramble bowl is packed with protein, fresh veggies and healthy fats with an option to substitute your favorite vegetable or side. It makes for a hearty breakfast, tasty brunch or a well-rounded dinner with a breakfast flare…and I’m a huge fan of breakfast for dinner :) It may not look like much but this bowl is TASTY!
For extra fluffy eggs, I add a splash of water along with salt, pepper and seasoning along with the egg in my Magic Bullet or Vitamix…talk about a light texture! My mom used to add half n half or milk to our scrambles when I was growing up, but water works well for a dairy-free option. Plus, the water helps steam the eggs a bit and prevent them from drying out quickly :) Feel free to add your favorite veg or meat, but don’t skip the smoked salt and oil if you don’t have to – it takes the dish to the next level!
Smokey Scramble Skillet Bowl
Gluten-free, Grain-free Option, Soy-free, Paleo-friendly, Soy-free, Vegetarian, Nut-free, Dairy-free, Nightshade-free, Easy, Sugar-free
1 Tbsp smoked oil (I used peppered bacon flavored olive oil) or coconut oil (this won’t have as much i
1 1/2 Tbsp water* (optional but makes the eggs light and fluffy)
4 cage-free, organic eggs
pinch of dried thyme or rosemary, optional
large pinch of smoked salt
freshly ground black pepper
1 garlic clove, minced (can omit or use garlic powder if desired)
1/2 cup sweet yellow onion, chopped (red or white works too)
1 cup sliced mushrooms (chopped asparagus, zucchini or broccoli can be added or substituted)
big handful or leafy greens, rough chopped (~2-3 cups; I used swiss chard and baby spinach
1/2 avocado, pit removed & chopped or sliced
1 1/2 cup cooked grain of choice or roasted sweet potato cubes or hashbrowns (for Paleo/Grain-free), warmed
chopped cooked bacon or crumbled breakfast sausage (option, not pictured but can be added if preferred),warmed
chopped chives and/or fresh parsley
more smoked salt and pepper to taste
drizzle of coconut aminos or hot sauce (not nightshade free), optional
- In a blender*, add eggs, water, salt, pepper and herbs (if using). Blend for 5-10 seconds and side aside.
- In a skillet, heat 1 1/2 teaspoons of oil in a skillet over medium-high. Add onion and saute for 3-4 minutes, stirring occasionally until onions start to turn translucent and soften.
- Add mushrooms and cook for 2 minutes, then add the greens and cook until wilted, roughly 1-2 minutes. Remove veggies from pan, cover and set aside to keep warm.
- Heat remaining 1 1/2 teaspoons of oil in skillet. Add eggs and let cook for 5 minutes until set and cooked through, stirring occasionally to prevent burning or overcooking. Stir in veggies and chopped avocado, then toss to combine.
- To serve, layer the bowls with grain or potato of choice, meat (if using), veggie and egg mixture and sprinkle with fresh herbs. Season with additional smoked salt and pepper to taste. Drizzle with coconut aminos or hot sauce if desired and enjoy warm!
*If you don’t have a blender, you can whisk the eggs, water and seasoning well by hand; I prefer the blender for quicker prep and the texture it yields.
If you can have nightshades, smoked paprika would be a really flavorful addition too!
Do you need a quick sweet fix? I don’t know about you, but I can always use a little treat. How about a healthier treat that satisfies, tastes amazing and you can whip up in 5 minutes? Add the fact that this (almost) instant bark requires minimal ingredients and doesn’t require any baking.
Mint + Chocolate = a perfect pairing in my mind (Mint Chip Ice Cream anyone)? Add berries to this combo and it’s a definite winner! These recipe is crazy easy, and it’s been stand-by in my freezer for the past couple weeks. Yes, it’s caffeine-free, sugar-free, dairy-free, soy-free, nut-free and TASTY! I even fooled my dad into thinking it was sugar-laden, and he’s a hard one to convince :)
With all the fresh mint at farmer’s markets and in the stores, I’ve been throwing some into smoothies and bases for ice creams, tossing into chopped fruit and adding to salads for refreshing summer dishes. Next time (probably tonight) I am going to try using finely minced fresh mint in this treat!
(Almost) Instant Mint Berry Carob Bark (adapted from my Make-it-your-own Chocolate Bark)
Grain-free, Gluten-free, Vegan, Dairy-free, Refined Sugar-free, AIP & Paleo Friendly, Candida-Friendly Option, Soy-free, Nut-free, Egg-free
2 1/2 Tbsp softened coconut oil (I used unrefined extra virgin)
3 Tbsp carob powder (or cacao/cocoa powder but won’t be caffeine free)*
pinch of stevia or 1 Tbsp honey, agave or maple syrup or to taste
1/8 tsp pure peppermint oil/extract
1/4 tsp pure vanilla extract, optional
pinch of sea salt, optional (but SO good)
1/3 cup frozen mixed berries, chopped into small pieces (I leave blueberries whole), I use the organic antioxidant mix from Costco
1. Line a small plate or dish with parchment paper and set aside.
2. In a small bowl, mix the melted coconut oil, carob (or cacao), stevia/sweetener, salt and extracts. Stir well until smooth and well combined. Taste and adjust if you want it sweeter.
3. Spoon the mixture onto the parchment paper into two rounds.
4. Sprinkle the frozen fruit over the mixture and watch it start to freeze. Set it freezer for an additional few minutes to harden and enjoy!
Serves 2 or 1 large, generous portion :)
Store leftovers in freezer, the frozen fruit will get mushy in the fridge otherwise.
*Carob has a natural sweetness whereas raw cacao or cocoa powder is naturally a bit more bitter so you might need to add more sweetener/stevia to taste for a sweeter bark.
Just when I thought zucchini and yellow squash couldn’t get any more versatile, I stumbled across this recipe for “Zucchini Cheese” and I squealed. Yup…mind-blown! I couldn’t wait to get into the kitchen and test this out! Turns out you can swap other veggies for the zucchini as well, so this won’t be the other time I make a variation of this recipe.
A quick and EASY cheese substitute that is nut-free and made from veggies?!? This “cheese” makes a great snack on the go or a unique dairy substitute on a sandwich or lettuce wrap. You can even serve over warm soup for a cheesy swirl or top sauteed asparagus or other veggies for a saucy flavor boost.
It even MELTS (thank you coconut oil and gelatin), well kind of melt…it becomes more of a sauce with a cheesy flavor if you serve this over anything warm. I added it to a bowl of warm spaghetti squash with sauteed chard and it had a cheesy pasta feel to it. If you are looking for a 100% cheese fix, you might be a tad disappointed but I was open-minded about the results and loved it!
Summer Squash “Cheese” (lightly adapted from AIP Lifestyle)
Grain-free, Gluten-free, Dairy-free, Soy-free, Nut-free, Egg-free, Paleo-friendly, Sugar-free, Anti-Candida Friendly
1 cup zucchini, chopped into 1-inch cubes (peel first if you don’t want the green color, I left peels on)
1 cup yellow squash, chopped into 1-inch cubes (can use more zucchini if desired)
1/2 cup water
2 Tbsp coconut oil (olive oil, ghee/butter can also be used)*
1 1/2 – 2 tsp raw coconut vinegar (can use lemon juice or apple cider vinegar if preferred)
3/4 – 1 tsp sea salt (I used fine hickory smoked salt)
1/2 tsp ground turmeric (optional but brightens up the color a bit + it’s anti-inflammatory)
3 1/2- 4 Tbsp gelatin (I used Great Lakes in a the red can)
contents from 1 probiotic capsule (optional but I used this)
1. Line a bread pan with non-bleached parchment paper or a silicone baking pan may be use without a need for parchment paper.
2. Bring water to a boil in a small saucepan. Add squash and zucchini, then cover and simmer on medium low heat for 5 – 8 minutes. Drain off the water completely (You can save the water to sip or to cook with vegetables).
3. Add your veggies to a blender then add the oil, vinegar/lemon juice, tumeric and sea salt. Blend on high speed.
4. With your blender set on low speed, sprinkle the gelatin into the mixture. Blend on high for one last whizz until smooth.
5. If you want to add probiotics to your ‘cheese’ wait for the mixture to cool so that it is no longer hot to touch in the blender. Add the probiotics and blend on low.
6. Pour into your prepared pan and refrigerate overnight or for at least three hours to set. Alternatively to speed things up you can freeze to set, for about an hour.
7. Cut into squares, cheese slice, dice, melt, or grate. Use on protein patty’s, with veggies, in salads, and use incorporated into snack plates.
8. Wrap and refrigerate, or store slices in an airtight container. For best flavor, consume within 10 days.
*If you are using extra virgin olive oil, wait until your mixture has cooled slightly so that the heat does not oxidize or morph the structure of the delicate polyunsaturated fatty acids.
Happy, HAPPY New Year to you all! I hope the holidays were lovely and that 2015 is off to a super scrumptious start for each and every one of you. I’ve been pretty incognito during the “go-go-go” of the holidays this year, so I am now playing catch-up :) Serious catch-up.
I’ve cooked more new meals and dishes in the last two months than I have in the past year…I must have caught a bit of a cooking bug in the kitchen, and I’ll ride that as long as I can. Trying new ingredients, taste-testing and experimentation have all been so fun…and sharing food with people who you care about just makes it that much better!
While I’ve actually been doing cooking than baking lately, I can’t deny my cravings for homemade goodies and sweets….add that to the fact I had half a bag of cranberries waiting to be used up and these muffins were born…or baked.
Sweet yet tart, light yet filling, these cranberry chia muffins are not only grain-free and refined-sugar free, but they are high in fiber, nut-free and dairy-free. I ate them for breakfast, a snack slathered with melted coconut oil and for a light dessert (when I wasn’t craving chocolate) after dinner. You can make a batch and freeze some if you’d like. Mmmmm muffins….
Cranberry Cha-Cha-Chia Muffins
Grain-free, Gluten-free, Refined Sugar-free, Dairy-free, Nut-free
1/2 cup coconut flour
1/4 tsp baking soda
1/4 tsp Himalayan pink sea salt
2 eggs, whisked (room temperature)
1 egg white, whisked (room temperature)
1/2 tsp pure vanilla extract
1/4 cup honey (or you could probably substitute coconut nectar, maple syrup or other liquid sweetener for a different taste)
1/2 cup non-dairy milk, at room temperature (I used unsweetened vanilla almond milk)
2 Tbsp coconut oil (melted butter or other neutral oil could be substituted if you prefer)
2 Tbsp chia seeds
2/3 cup fresh or frozen cranberries, rough chopped
Optional: feel free to add shredded coconut and/or your favorite chopped nuts for a different texture and a flavor variety.
1. Preheat oven to 350F. Line muffin pan with liners or grease well and set aside OR use silicone muffin cups and lightly grease.
2. In a small mixing bowl, whisk together coconut flour, baking soda and sea salt.
3. In a medium mixing bowl, combine eggs through coconut oil and whisk until well combined.
4. Add wet ingredients to the dry mixture and stir well until batter is smooth and thickens slightly (coconut flour is really absorbent, causing the batter to thicken as it sits). Stir in cranberries and chia seeds and
5. Spoon batter into prepared muffin liners or muffin cups (mine made 10 muffins, depending on the size of your pan or liners). Bake for 22-25 minutes or until lightly browned and cooked through. Remove from oven and let cool, then enjoy!
I stored the muffins in the refrigerator, but these also freeze well.
Makes about 9-11 muffins, depending on your pan or cups; my silicone cups