Wholesome Healing

Category: RECIPES

PALEO BEEF STEW

stew
INGREDIENTS:
(serves 4)
2.5 lbs cubed beef for stew
3 tbsp coconut oil or grass-fed butter
4 cups beef stock
1/2 large organic yellow onion, chopped
3 large organic carrots, chopped
4 small organic red potatoes, cubed
1 28 oz. can diced tomatoes
1 tsp fresh rosmary, finely chopped
1 tsp fresh thyme, finely chopped
celtic sea salt and fresh ground pepper to taste

DIRECTIONS:
1. In a large saucepan, over medium-high heat, melt the coconut oil or butter. Stir in the onions, carrots, and potatoes and cook for 5 minutes.
2. Add in the beef, followed by the tomatoes, stock, rosemary, thyme, salt, and pepper.
3. Cover the saucepan, lower the heat, and simmer for about 1 hour, stirring occasionally.
4. Remove the lid, slightly increase the heat, and cook uncovered for about 30 minutes (or until desired thickness is reached).

PALEO STRAWBERRY APPLE CRISP

paleo crisp
Please note: This recipe was adapted from one by BIG EATS… tiny kitchen. Go here to see the original.

FILLING INGREDIENTS

1 1/2 cups green apples, peeled and diced
3 cups fresh strawberries, quartered (with stems removed)
1 tablespoon of maple syrup
1 tablespoon of fresh lemon juice
1/2 tablespoon of pure vanilla extract
3 tablespoons of arrowroot

TOPPING INGREDIENTS

1 cup of almond flour
1/4 teaspoon sea salt
1/8 teaspoon baking soda
1/4 cup coconut oil, melted
1/4 cup maple syrup
1/4 cup finely chopped nuts (I used raw hazelnuts)
1/2 cup shredded unsweetened coconut

DIRECTIONS

  1. Preheat oven to 350F. Spray an 8″ x 8″ baking dish with nonstick spray or rub with coconut oil. Set aside.
  2. In a medium bowl, combine filling ingredients. Place filling ingredients into 8″ x 8″ baking dish. Set aside.
  3. In a medium bowl, combine almond meal, salt, baking powder, melted coconut oil, and maple syrup. Mix in walnuts and shredded unsweetened coconut. Mixture will look like wet badder.
  4. Sprinkle or crumble topping over fruit filling.
  5. Bake at 350F for 35 to 40 minutes or until top is golden brown and filling is bubbling.
  6. Allow to cool for 5 minutes and then dig in.Optional: top with fresh homemade whipped cream, or dairy-free homemade whipped cream using chilled cream from coconut milk. (See the Whipped Cream section on my List of Substitutions.)

 

EASY PALEO CHILI & PEPPADEW PEPPER ALMOND BREAD

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EASY PALEO CHILI

INGREDIENTS:
2 tablespoons coconut oil or other high heat oil
1 large onion, chopped
2 tablespoons minced garlic
1 pound ground meat (I use bison)
2 large tomatoes, chopped
1 jar (12 ounces) of roasted red peppers (no sugar added), drained and chopped
1 1/2 tablespoons chili powder
sea salt to taste
pepper to taste
optional: chopped cilantro and/or sliced green onions

DIRECTIONS:
1. Over medium-high heat, melt the coconut oil in a large saucepan. Add chopped onions and minced garlic to the oil and allow them to soften and become fragrant (about 2-3 minutes).
2. Add the ground meat and cook thoroughly.
3. Once meat is cooked through, add chopped tomatoes, chopped red peppers, and chili powder. Mix until well combined.
4. Turn heat down to medium-low, cover the saucepan, and allow to simmer for about 20 minutes or until desired consistency is reached.
5. Season with salt and pepper and, if desired, garnish with fresh chopped cilantro and/or sliced green onions.

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PEPPADEW PEPPER ALMOND BREAD

INGREDIENTS:
4 large eggs
2/3 cup melted (but cooled) grass-fed butter or ghee
2 cups almond flour
1 teaspoon baking powder
1/2 teaspoon sea salt
*1/4 cup minced Peppadew peppers (whole, sweet, HOT Piquante peppers)
1 tablespoon coconut oil, melted

*Note: These do contain sugar.

DIRECTIONS:
1. Preheat oven to 350 degrees.
2. Whisk together eggs and melted butter in a large bowl.
3. Stir in flour, baking powder, and salt until moistened.
4. Stir in minced Peppadew peppers.
5. Rub the bottom of an 8×8 baking dish with melted oil and pour batter into dish.
6. Bake for about 20-22 minutes or until the center is well set.
7. Serve with Easy Paleo Chili and top with grass-fed butter, if desired.

DIRECTIONS:

GRAINLESS COCONUT GRANOLA

granola
INGREDIENTS:
1/2 cup coconut oil
1/2 teaspoon vanilla extract
1 tablespoon raw honey or grade B maple syrup
1/2 cup pumpkin seeds
1/2 cup almond slivers
1/2 cup unsweetened coconut flakes
1 cup shredded, unsweetened coconut
1 teaspoon cinnamon
pinch of celtic sea salt

DIRECTIONS:
1. In a large frying pan, melt the coconut oil and then pour into a large bowl.
2. Add vanilla and honey to the melted oil in the bowl and mix well.
3. With a paper towel, dry the frying pan of any excess oil and return to medium-high heat.
4. In the frying pan, roast pumpkin seeds until they start popping (about 2-3 minutes).
5. Remove the pumpkin seeds from the pan and set them aside.
6. In the same pan, roast the almond slivers, coconut flakes, and shredded coconut until slightly brown  (about 2-3 minutes).
7. Add the pumpkin seeds, coconut mixture, cinnamon, and salt to the bowl of liquids and mix well.
8. Pour & store in an airtight container.

photo-1

CHOCOLATE COCONUT PROTEIN SMOOTHIE

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INGREDIENTS:
(serves 1)
1 cup of homemade organic coconut milk (or you can use canned full-fat organic coconut milk)
*1 – 1 & 1/2 scoops of chocolate protein powder (I use this one).
1 handful of unsweetened coconut flakes
5-6 ice cubes

*I use more or less powder, depending on how tough of a workout I had.

DIRECTIONS:
1. Place all ingredients into your blender and blend on high power until the ice has been completely blended.
2. Pour into a large glass and sprinkle with crushed coconut flakes. Enjoy!

HOMEMADE ORGANIC COCONUT MILK

IMG_3525
INGREDIENTS:
(serves 4-6)
4 cups hot filtered water
2 cups organic unsweetened shredded coconut
1 teaspoon organic vanilla extract or vanilla bean paste
optional: 2 teaspoons organic raw honey (does NOT make it sweet, just cuts out a little bitterness)

Note: You will need a mesh produce bag or nut milk bag for this recipe. I used this one, which you can find at Wholefoods. Or, you can also try using several pieces of cheesecloth.

DIRECTIONS:
1. Pour the hot water and shredded coconut into a good blender (like Vitamix) and blend on high power until thick and creamy.
2. Pour the milk into a mesh produce bag, keeping it over a large bowl (make sure to ring out every last drop). You may have to do this in a few batches.
3. Once all of the milk has been filtered, discard the coconut pieces left in the bag.
4. Rinse out and dry your blender, then pour the coconut milk back in. Add the vanilla and honey (if using). Blend on high for several seconds.
5. Pour the coconut milk into a glass container. Once it has cooled, you can store it in the fridge.

Use within 3-4 days for maximum flavor and texture.

Note: It is normal for the coconut milk to separate when stored in the fridge since it does not contain preservatives. Just make sure to shake it up or stir it before using.

LEMON & PARSLEY SEARED LAMB CHOPS WITH OVEN ROASTED BASIL TOMATOES


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LEMON & PARSLEY SEARED LAMB CHOPS

INGREDIENTS:
(serves 4)

1/4 cup fresh parsley
1 tablespoon minced garlic
zest & juice of 1 organic lemon
8 bone-in lamb chops
1 teaspoon celtic sea salt
1 teaspoon black pepper
2 tablespoons coconut oil

DIRECTIONS:

1. Combine parsley, garlic, lemon zest, lemon juice, and lamb chops in a large zip lock bag and seal.
2. Allow the ingredients to marinate in the refrigerator for about 30 minutes.
3. Remove lamb chops from marinade and sprinkle with salt and pepper.
4. Heat 1 tablespoon of coconut oil in a large nonstick skillet over medium-high heat.
5. Add lamb chops to pan and cook about 5 minutes per side, or until desired degree of doneness is reached.

OVEN-ROASTED BASIL TOMATOES

INGREDIENTS:
(serves 4)

4 pints cherry tomatoes
2 tablespoons melted coconut oil (or other high-heat oil)
2 tablespoons chopped fresh basil
2 teaspoons minced garlic
1/2 teaspoon celtic sea salt
1/2 teaspoon ground black pepper

DIRECTIONS:

1. Preheat oven to 450 F.
2. Place tomatoes on a foil-lined baking sheet.
3. Drizzle with melted coconut oil, basil, and garlic.
4. Bake for 15 minutes, or until softened.
5. Sprinkle with salt and pepper.

GRAINLESS “RICE” PUDDING

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GRAINLESS “RICE” PUDDING

INGREDIENTS:
(serves 4)

1 can full-fat coconut milk
2 cups roasted spaghetti squash noodles, diced into rice-length pieces
1/2 cup unsweetened shredded coconut
1/4 cup mashed banana (green-tipped, if you’re on the sugar detox)
2 teaspoons cinnamon
1 teaspoon nutmeg
1 teaspoon vanilla extract
Optional: a dash of whole milk or unsweetened almond milk and/or green apple slices

DIRECTIONS:

1. Warm the coconut milk, mashed banana, cinnamon, nutmeg, and vanilla over medium-high heat. Whisk together until hot and well incorporated.
2. Stir in the squash “rice” and shredded coconut. Cover and simmer for about 5 minutes, or until slightly thickened.
3. Turn off the heat and serve warm.
Optional: Serve with a dash of whole milk or unsweetened almond milk, a few green apple slices, and a sprinkle of cinnamon.

GRAINLESS, SUGAR-FREE GRANOLA

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GRAINLESS SUGAR-FREE GRANOLA

INGREDIENTS:
(Makes 1 large batch)

1/2 cup coconut oil
1 teaspoon vanilla extract
2 teaspoons cinnamon
1/2 cup unsweetened almond butter*
1/2 cup raw pumpkin seeds
1/2 cup raw sesame seeds
1/2 cup almond slivers
1 cup shredded unsweetened coconut

*This can also be sweetened with a little honey or maple syrup in place of some of the almond butter, if desired.

DIRECTIONS:

1. In a large pan, melt the coconut oil over medium-high heat.
2. Pour the melted coconut oil into a large bowl. Add the vanilla and almond butter and whisk together.
3. In the large pan, add the pumpkin seeds and roast over medium heat, until they pop (about 3-4 minutes).
4. Remove the pumpkin seeds from the pan and set aside on a paper towel or paper plate.
5. In the large pan, add the sesame seeds, almond slivers, and coconut. Roast until slightly brown (about 3-4 minutes).
6. Add the pumpkin seeds and nut mixture to the bowl of coconut oil, vanilla, cinnamon, and almond butter. Mix well.
7. Store in an airtight container in a cool, dry place.

*Do not refrigerate or granola will become hard. 
* Do not leave out in sunlight for long periods of time or the oils will begin to melt (still edible, but just a warning).
* Seeds may clump together. Just break them up or shake the jar before pouring.

 

 

HOMEMADE NUT BUTTER

IMG_3502

HOMEMADE NUT BUTTER

INGREDIENTS:

*2 cups unsalted nuts (almonds, pecans, walnuts, macadamia nuts, etc.)
3/4 cup coconut oil
1 teaspoon Celtic Sea Salt
Optional: Sweeten with Honey, Maple Syrup, or Stevia to taste (about 1 tablespoon honey or maple syrup or 1 teaspoon stevia)

*You can use raw nuts, soaked (& dehydrated) nuts, or roasted nuts (for deeper flavor). 

DIRECTIONS:

1. Place nuts and salt in a food processor or very good blender, such as a Vita-mix (make sure to follow your blender instructions and use the correct attachments, if necessary) and grind to a fine powder.
2. Add coconut oil and sweetener (if desired) and process until smooth.
3. Store in an airtight container in the refrigerator.

Note: It may be slightly runny at first, but will harden a bit after it has chilled.

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