News Years Resolution - Whole30, Get Healthy NOW!

Since my first Whole30, almost six months ago, I have slipped back into my former eating habits. I wouldn't say that I'm eating super unhealthy, but I'm not eating fully paleo. I don't eat rice and I don't eat a ton of dairy or refined sugars, but I do eat other grains and some sugar and a fair amount of cheese. The silly thing is that I know that I feel better, sleep better, look better while eating a fully paleo diet, but I have been lazy.

So, I'm doing it again!

This time I am roping some of my wonderful friends and family members into this crazy journey to ride along with me! I know that this experience will make a huge difference in their lives and well as opening up a brand new view point of what "healthy" means. I am so excited to have some partners in crime this time around.

I am committed to these people having as great of an experience as I had the first time around. I understand that not everyone takes to this lifestyle shift the same way. It is so so hard to forget what our culture says is "healthy" and eat what is actually good for our bodies. We have been eating foods for our whole lives that are considered healthy and they are actually the total opposite. Its tough to unlearn that. But that is the beauty of the Whole30. It cleans out  all of that old stuff and creates a brand new habit of eating.

I learned so much about my body and the foods that I eat and how those foods effect my everyday life through my first Whole30 and I am so excited to start my next one.

The group that have committed to joining me this time is a pretty good mix of foodies. There are a few people who have done the Whole30 at least once, and a few who are paleo vets. There are also a few who are totally new to the idea, other that hearing my praises. I am so excited for these newbies to take this on! I just can't wait to hear about their experiences.

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To ensure everyone's success, I have started a Facebook group where everyone can post pictures, recipes, questions, tips, links, and inspiration. We also have an Instagram hashtag #WHOLE302014FTW so we can easily post pics of our fabulous meals. I will continue pinning paleo recipes and recipes that can easily be modified to fit the Whole30 guidelines on Pinterest. I am going to create a list of my favorite recipes (a request from my aunt), and I am going to be updating on here as often as I can. Posting recipes and a weekly update just as I did last time.

I want to challenge anyone who is even a little interested in taking on a Whole30 journey that this is your time! Don't wait, just jump in! Its really not as hard as you might think it would be. Grab some friends (everyone is looking to "get healthy" this time of year!) and create a support group. Use our hashtag and follow this blog for inspiration.

I am so excited to start my Whole30 and I can't wait to make this journey with some really wonderful people.

Check out my previous Whole30 posts:
My Whole30 Journey - Week 1
My Whole30 Journey - Week 2
My Whole30 Journey - Week 3
My Whole30 Journey - Week 4
My Whole30 Journey - Reintroduction
My Whole30 Journey - Conclusion
My Whole30 Journey - Tips and Trickspin

Healthy Chocolate Christmas Bark (Paleo friendly and full of Superfoods!)

Everyone loves Christmas and all the wonderful foods that goes along with the season. But it can be H E double-hockey-sticks on your waistline. So, to keep that belt loop where it is and not end up with a tummy ache at the end of the day, try making this super easy AND healthy chocolate Christmas bark.

The great thing about chocolate bark is that you can pretty much do whatever you like! I added so many great flavors and healthy ingredients to this recipe. Crunchy toasted nuts, sweet and tart dried cherries, crispy cocoa nibs, and some lovely flaked sea salt for that little bit of extra wonderfulness (technical term.)

I chose these toppings because of their wonderful flavors and health benefits. Lets talk healthy desert for a minute.

• Dark Chocolate has tons of antioxidants and lowers blood pressure. (According to webmd.com) 
• Almonds lower cholesterol and the risk of hearth disease, protects against diabetes, supplies good, heart healthy fats as well as manganese, copper and riboflavin. (According to whfoods.com) 
• Coconut is very low in carbs especially for a fruit. (Oh, didn't you know coconut was a fruit? Yeah, I didn't know that until recently.) Its high in good fats, protein, and fiber. It also has lots of vitamins and minerals. (According to livestrong.com)
• Cherries are an excellent source of potassium, as well as being an inflammation reducer , good for painful gout and arthritis. They can also help you sleep, help lower blood pressure and get rid of excess sodium in the blood stream. (According to foxnews.com)
• Cocoa Nibs increase the amount of endorphins in the body which can help improve a bad mood. It can also help with insulin sensitivity, as well as PMS, cramps, and they can give a great caffeine jolt. (According to livestrong.com)
• Sea Salt may not be any "healthier" than regular table salt, but it is much more natural and tastes better. Sea salt is made by evaporating the liquid from ocean (or other  naturally salty water) and collecting the leftover salt. This salt usually contains natural minerals, flavors and some times color. (According to mayoclinic.com)

If you don't like any of these items than just don't use them. If there is something else that you just love add it on!

I used Enjoy Life's mini chocolate chips because they are dairy, soy and nut free. You can use a different kind of chocolate chips if you like, but be aware that they won't be as paleo approved. You could also use really good chocolate bars, such as Ghirardelli, as long as it was really dark chocolate (at least 75% cocoa.)

Its best to chop and toast the nuts and coconut before melting the chocolate. Also have all of your ingredients ready before melting the chocolate because you want to work quickly while the chocolate is still soft enough to take on the other ingredients. You can toast all of the nuts and coconut together in one pan, but watch it carefully because the coconut is going to brown up very fast.

This bark comes together so quickly, all you have to do is melt the chocolate and spread it out into a thin layer on a parchment-lined cookie sheet. Sprinkle with nuts, cherries, cocoa nibs and sea salt. Then the hardest part is waiting for the bark to harden. I stuck it outside in the snow to speed up the process, but the fridge would work too :)

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Healthy Chocolate Christmas Bark
(Paleo friendly and full of Superfoods!)

• Two 10oz. bags of Enjoy Life mini chocolate chips (or really good, really dark chocolate chopped up)
• 1/2 cup pecans, chopped and toasted
• 1/2 cup almonds, chopped and toasted
• 1/2 cup falked coconut, toasted
• 1/2 cup dried cherries, no added sugar
• 2 tablespoons cocoa nibs
• 2 teaspoons fine flaked sea salt

Toast nuts and coconut according to the directions on the package. Line a large cookie sheet with parchment paper. Have all ingredients ready before moving on.

Melt the chocolate over a double boiler, in a pot on the stove, or in the microwave (add a bit of coconut oil if using a microwave.) Watch the chocolate very carefully while melting, do not let it burn.

Once melted, pour onto parchment-lined cookie sheet and spread out into a thin and even layer. Sprinkle with nuts, coconut, cherries, cocoa nibs and finally sea salt. 

Let the chocolate cool and harden fully (the fridge helps) and then break into pieces.

Store in an air tight container.

Paleo Pumpkin Spice Silver Dollar Pancakes with Cinnamon Fried Apples

I am still pretty obsessed with pumpkin flavors right now. Nothing screams fall to me like pumpkin! So, here is another pumpkin recipe for your cool and crisp fall mornings.

This time its a simple paleo pancake recipe. It has a slight pumpkin flavor and a really good texture. I whipped up a batch of these pancakes for J and I after I got home from the gym this morning. They are such a good breakfast because they are packed with protein, fiber, good fats, and lots of good things from the spices (cinnamon is so good for your body!) and the pumpkin.

I ate my pancakes with some pumpkin dip and these wonderful southern inspired cinnamon fried apples with pecans and coconut. J just wanted lots of butter on his pancakes and some fresh apples on the side.

The key to perfect paleo pancakes is to use a cast iron (or non-stick) skillet and let the pancakes cook longer than you would usually cook regular pancakes. They should cook about 4-6 minutes on the first side before flipping them.

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Paleo Pumpkin Spice Silver Dollar Pancakes
(original recipe here)

• 1/4 cup coconut flour
• 2 tablespoons almond meal
• 1/4 teaspoon baking soda
• 1/2 teaspoon cinnamon
• 1/2 teaspoon pumpkin pie spice
• 1/4 teaspoon sea salt
• 3 eggs
• 1/4 cup pumpkin puree
• 1/2 teaspoon apple cider vinegar
• 1 tablespoon coconut oil, melted
• 1/4 cup coconut or almond milk (if your batter is a little too thick)

Whisk together the dry ingredients (coconut flour, almond meal, baking soda, spices and salt) until well combined.

In a separate bowl combine wet ingredients (eggs, pumpkin puree, vinegar, and oil) until well combined. Add milk if needed. 

Heat a cast iron skillet over medium-high heat and melt some coconut oil, bacon grease, or ghee in the bottom of the skillet. When the skillet is hot spoon small scoops (about a tablespoon) of the batter into the skillet. Leave these to cook about 4-6 minutes before flipping, do not flip too early or you will have broken and messy pancakes. When cooked on the first side flip over and cook on the other side until golden brown.

Cinnamon Fried Apples

• 2 apples, cut into chunks (Granny Smith apples are wonderful for this recipe)
• 2 tablespoons organic butter or ghee
• 1/2 cup pecans, chopped
• 1/4 cup shredded coconut
• 1 tablespoon cinnamon
• 2 teaspoons coconut sugar
• 1 tablespoon maple syrup

In a skillet, melt butter over medium heat. Add apples and saute for about a minute. Add the rest of the ingredients and saute until caramelized. 

Crispy, Spicy, Cheesy, Raw Kale Chips

Let me introduce you to the most addictive healthy snacks you will ever eat. 

Everyone, meet the kale chip. 

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Kale is one if those trendy greens, and for good reason! It's packed with good stuff! Low calories, calcium,  vitamins, minerals, and is supper yummy! (The Truth About Kale by WebMD)  There are tons of recipes floating around for using kale: smoothies, salads, boiled, etc... Kale chips are by far my favorite way to enjoy this "Queen of the Greens".

The Hubby and I have seriously gotten in spats over who ate the last of the kale chips. We have to divide them evenly so as not to risk our marriage, okay maybe that's a bit of an exaggeration, but you get the point. These suckers are crazy mad good!

yumm!

There are a few kale chips on the market and they are pretty good but a) they are not as good as this recipe; and b) they are really expensive.

These kale chips are pretty easy to make, fast (if you don't count the overnight dehydrating), and really cheap.

My mom ended up buying a dehydrator after my dad became addicted to my kale chips. She now makes them even more often than I do. As is her style with everything she cooks, she changes the recipe every time she makes them. She has done a salt and vinegar, various spice combinations, and her most common is tossing them in Todd's Dirt Seasoning. 

before dehydrating

As for me, I am too in love to venture outside of my original recipe. It's just too good! It's a little spicy, a little salty,  a little garlicky, a little smoky, a little tangy, and a little cheesy. Just the perfect amount of everything delicious! 

Apparently you can make kale chips in the oven if you don't have a dehydrator, but the one time I tried (I had loaned out my dehydrator) I burned the heck out of my kale. I would suggest just getting a dehydrator. They aren't that expensive and you can do so much with them! Dried fruit, granola, fruit leather, jerky, dried spices, etc... I have only used my dehydrator once for something other than kale chips, but it was defiantly one if the best wedding gifts we got! 

after dehydrating

If you are looking to save time you can get packages of pre-washed kale that has been cut into strips or bite-sized pieces in the bagged salad section of the grocery store. You can also use any and all kinds of kale, rainbow kale included.

I hardly ever measure anything when I'm making kale chips, so the recipe below is an estimation of measurements. You will need to adjust according to your tastes and to the amount of kale that is in the bunch that you bought. 

omg! doesn't that look so good?!?

Crispy, Spicy, Cheesy, Raw Kale Chips

1 bunch kale

1 cup grated parmesan and remano cheese blend (or just parmesan)
1/8 teaspoon salt
1/8 teaspoon ground pepper
1/4 teaspoon cumin
1/4 teaspoon cayenne pepper
1/4 teaspoon chili powder
1/4 teaspoon crushed red pepper flakes
1/2 teaspoon smoked paprika
1/2 teaspoon garlic powder
1/3 cup lemon juice (about)
1/3 cup extra virgin olive oil (about)

Make sure your sink is clean and fill it with cold water. Rip the leaves of the kale off of the stems. Put the stems in the trash and the leaves in the skin full of water. Swish the leaves around in the water a little and then let them sit for about 30 minutes. This will wash the dirt off the leaves and the dirt will sink down to the bottom  of the sink while the leaves float.

While the leaves are soaking, mix the spices and grated cheese together and set aside.

After the leaves have sat for about 30 minutes scoop them out and lay on a towel to dry. Pat lightly with a towel to dry. This step is not entirely necessary, you could skip it if you don't have time. It does remove the excess water and allows the flavors to stick to the leaves.

Transfer some of the leaves to a big work bowl, doing this in batches is easier than trying to do them all at once. Drizzel some olive oil and lemon juice over the leaves. Sprinkle some of the cheese mixture over the leaves, don't skimp. Mix the leaves with the oil, juice and cheese mix, rubbing and massaging the leaves and mixing well. This is where the flavors get infused into the kale.

Transfer the kale to the dehydrator shelves, and spread out into one layer. Do this with the rest of the kale leaves.

Put the lid on your dehydrator and turn to 135F. Leave in the dehydrator 8-12 hours or overnight. The chips should be dry and crispy. Let cool and transfer to a air-tight container.

Healthy Pumpkin Spice Latte in the Crockpot! (paleo - no dairy or refined sugars)

I hope you all are enjoying your fall as much as I have been. I have been loving the cool weather, the subsequent warm clothes, the changing leaves and the pumpkin flavors. I have been posting a lot of pumpkin recipes as of late, mostly because I LOVE pumpkin flavors.

Here is another pumpkin recipe for your enjoyment! This time its a healthy pumpkin spice latte. Yes, that's right, HEALTHY! The lattes you get at any coffee shop are full of nasty things for your body. Preservatives, corn syrup, sugar, oils, dairy, etc... Yuck, yuck, yuck. (Okay, I will admit that I love the Pumpkin Spice Lattes at Sbux, but my body does not.) This recipe is made with whole and nutritious ingredients: coconut milk, pumpkin puree, maple syrup, coffee and spices. All natural and yummy!

I made this in the crock pot for a Harry Potter movie night. We have been working through the Harry Potter series with a friend and my little brother. Its been a blast. I've read the books quite a few times and seen the movies just as many. I am a unrepentant Potterhead. My brother, on the other hand, hasn't read the books (goes against everything I hold dear to let him watch the movie before reading the book, but he is not a reader) so its been so fun to watch him experience the stories for the first time.

There were a few people at our movie showing that are not concerned with healthy eating, and are usually totally turned off by food that is actually good for their bodies. I didn't even tell them this was a paleo drink and they didn't notice. My little J, who is a coffee addict at two years old, loved this latte too.

This recipe made enough for the five of us enjoying the movie and about three cups for me to enjoy over the following days. The original recipe called for a really small amount of coffee and I thought that wasn't enough, so I changed that amount. I also added some maple syrup because I thought it needed a hint of sweetness. I served this with homemade whipped cream that I had in the refrigerator. Usually I would serve something like this with whipped coconut cream, but I had the whipped cream and it tasted lovely.

I would totally recommend this recipe for a cool fall day, perfect for a pumpkin carving party or trick-or-treating. I can just imagine sitting around a bonfire with a cup of this yummy drink and some roasted marshmallows. Throw in a little guitar and an impromptu sing-a-long and you have the perfect fall evening.

It would be so yummy with these paleo pumpkin chocolate chip muffins or this paleo pumpkin bread. Its great hot and chilled. I just put the leftovers into some travel coffee mugs and stuck it in the fridge. When I needed a pick-me-up through out the day I had a gourmet latte ready and waiting. The original recipe says you can make this on the stove top, but that it is better in the crock pot because the flavors have more time to meld. I haven't tried it on the stove top, but I am sure it would be fine.

What are your favorite pumpkin recipes? Leave a comment and let me know!

Happy fall!!

XOXO,
Coco

Pumpkin Spice Latte [paleo - no dairy or refined sugars]
(recipe adapted from Wellness Mama)

• 4 cups of Unsweetened Coconut Milk (or 2 cans of coconut milk)
• ¼ cup canned pumpkin (without added sugar) 
• 2 tablespoons of natural vanilla extract
• ½-1 tsp of pumpkin pie spice ( or ½ tsp cinnamon and a sprinkle of cloves and nutmeg)
• 4 cup of strong coffee
• 1/4 cup maple syrup
• Optional topping: whipped cream or coconut cream (recipes follow)

Pour all ingredients except heavy cream into crock pot. Use immersion blender or whisk to mix well.

Turn crock pot on low for 2 hours until hot and flavors are incorporated.

Top with whipped cream or whipped coconut cream. Serve hot or chilled.

Whipped Cream: In a chilled mixing bowl whip 1 cup cold heavy whipping cream, 1 tablespoon powdered sugar (optional) and 1/2 teaspoon pure vanilla extract. Whip with a mixer or by hand until stiff peaks form. Do not over whip or you will have butter instead of whipped cream.

Whipped Coconut Cream: Put a can of full-fat coconut milk (more info on coconut milk) in the fridge for a few hours. When it has chilled remove the can from the fridge without shaking or jostling too much. Open the can and scoop out the white cream and fat that has risen to the top, be careful not to get the cloudy liquid that has settled to the bottom of the can. Now whip the creamy white coconut cream until you have whipped cream consistency. You can add a small amount of vanilla if you wish.



Other paleo pumpkin recipes:

paleo pumpkin bread

paleo pumpkin chocolate chip muffins

Sweet Potato Cottage Pie (Paleo Freezer Meal)

Cottage pie is one of my favorite comfort foods. It is also one of my go-to meals. Its pretty easy to make and I usually have the ingredients on hand.

Follow me on Instagram (@coreysuzanne) for more inspiration (and some cute kiddo pics too!)

When I did my Whole30, I was craving cottage pie and just had to figure out some way to replace the white potatoes in the classic Irish/English dish. I had seen a recipe for sweet potato cottage pie somewhere on Pinterest (follow me!) but it was made with sugary, cinnamon cream cheese. That was not an option. So, I came up with this recipe instead.

The mustard knocks the sweetness of the potatoes down a notch and gives this dish a great savory flavor. This is such a cozy dinner. If you use a cast iron skillet or a dutch oven and bake the sweet potatoes you can even get away with making this dish in one pot! Easy clean up!

I have made extra baked sweet potatoes one night and the next night made this cottage pie. Baked sweet potatoes peel extremely easily and  you don't have to reheat them because you are going to toss the whole thing in the oven away!

I am all about freezer meals. Its essential to have some meals made that I can toss in the oven when I don't have time or energy or focus to make anything else. I have had a hard time finding paleo friendly meals that work in the freezer. I am working on a list and would love to hear what you make for your hectic nights. This sweet potato cottage pie is fabulous as a freezer meal. It heats up perfectly!

Check out my stash of freezer meals! Perfect for crazy (or lazy) nights.

This recipe makes enough for a family of four. For my family of 2 adults and 2 kiddos I just split the recipe into two pans and have two meals made and ready to go. Usually I will make the full recipe and put half into an aluminum loaf pan and stick it in the freezer and serve the other half for dinner.

As always, I have listed the onion as optional because I just don't ever add onion to my cooking. I do usually add a bit of onion powder for flavor. Also, technically lima beans and peas are not paleo-approved. If you are affected by legumes don't add them. 


I really hope you enjoy this dish. I love it and I am really excited to share it with you! Please leave a comment and let me know what you think of the recipe. Feel free to share this recipe on your blog. This is an original recipe so, I just ask that you link back to my blog. Also, share it on Pinterest, Instagram (#domestic360), and Facebook.

xoxo,
Coco


Sweet Potato Cottage Pie

• 1 pound ground beef (grass-fed) could use ground lamb for Shepherds Pie
• 1 cup sliced carrots (or about 2 large carrots)
• 1 cup sliced celery (or about 2 large stalks)
• 1 cup frozen lima beans or peas (leave out for strictly paleo meal)
• 1 tablespoon chopped garlic (or 2 large cloves)
• 1/2 cup chopped yellow onion (optional)
• 1 tablespoon extra virgin olive  oil
• 1-2 tablespoons Worcestershire sauce
• 2 teaspoons stake seasoning (optional)
• 1 bay leaf
• 1/2 cup water
• salt and fresh ground black pepper to taste

• 2 medium to large sweet potatoes, peeled and cut into 1" pieces or baked
• 1/2 cup coconut milk
• 2 tablespoons coarse ground horseradish mustard
• salt and fresh ground black pepper to taste

Preheat oven to 350F.

In a large skillet (or dutch oven) set to medium-high heat, drizzle enough olive oil in the pan to lightly coat the bottom. Add the chopped garlic and onion. Saute until the garlic is fragrant and the onion is translucent. Add the ground beef and brown.

Add carrots, celery, Worcestershire sauce, stake seasoning, bay leaf, water, salt and pepper to the skillet. Cover and let simmer until the carrots and celery are cooked. 

Meanwhile, boil a salted pot of water and add the sweet potatoes. Boil until cooked through. (Alternatively: stab raw sweet potatoes with a fork all around. bake at 400F for 45 minutes to an hour or until tender. Peal when cool enough to handle.) Drain and return to the pot or a large mixing bowl. Mash the sweet potatoes and add coconut milk, mustard, salt and pepper.

Transfer the beef mixture to a casserole dish (or leave in the skillet if using cast iron or dutch oven). Spoon mashed sweet potatoes over the beef and smooth out to cover the beef.

Bake for 20 minutes or until the sweet potatoes become a little crusty.

FREEZER MEAL OPTION

Prepare as directed above, except transfer beef to an aluminum baking dish and top with sweet potatoes. Cover with tin-foil and label. Freeze for up to 6 months. To reheat: Preheat oven to 425F. Leave foil on and bake for 35-45 minutes. Remove foil and bake an additional 15-20 minutes or until heated through and sweet potatoes are a little crusty.

Paleo Pumpkin Chocolate Chip Muffins (vegan option)

I have said before that I am a little scared to try new paleo muffin and quick bread recipes, because they often end up tasting much more like a souffle than a muffin. There is just too much egg texture and flavor for my palate. I have been on a success streak with my paleo baking as of late (see Paleo Pumpkin Bread, and Peach Blueberry Nutty Crisp) and I am gung-ho to try some other recipes!

This is a new recipe from PaleOMG (super great paleo blog, check it out!). I haven't ever had pumpkin flavors with chocolate and I was a little apprehensive. I know, I know. How silly of me. Of course chocolate goes with pumpkin. Chocolate goes with [pretty much] everything! 

These muffins turned out wonderfully! I made five regular sized muffins and nine mini muffins for the little one. J loved them and ate about 6 mini muffins before breakfast was over. I just love that I can give him such healthy food and he will gobble it up!

Once I gotten into making these muffins I realized I only had two eggs and the recipe called for three. Luckily, I remembered having read about replacing eggs in baked goods with chia seeds, this is a popular vegan replacement. When mixed with water, chia seeds form a sort of thick jelly very similar to raw eggs. For replacing eggs you grind up the chia seeds (I used our coffee grinder) and mix with water. I did this for one of the eggs called for in the recipe and used my other two regular eggs. I am pretty sure that if you wanted to make this recipe vegan you could just use the chia seed concoction for all three eggs. 

Here is the recipe for vegan egg replacement with chia seeds:

3 tablespoons warm water

1 tablespoon ground chia seeds (use white chia seeds if making something light in color)

Mix water and chia seed meal together with a small whisk or a fork in a small bowl. Let congeal for about 5-10 minutes, or until it is the consistency of a raw egg. Makes one egg replacement

These muffins are wonderful warm with a hot cup of coffee or a glass of apple cider. I love the way the spices play off of the chocolate, it kind of like a Mexican hot chocolate. The pumpkin is subtle and lovely, just the right amount of sweetness. Oh the wonderful, wonderful flavors of fall!

Paleo Pumpkin Chocolate Chip Muffins

(original recipe from PaleOMG)

• ⅓ cup pumpkin puree
• ⅓ cup maple syrup
• ¼ cup coconut oil, melted
• 3 eggs, whisked
• 1 teaspoon vanilla extract
• ¼ cup coconut flour
• ½ teaspoon cinnamon
• ¼ teaspoon nutmeg
• ⅛ teaspoon ground cloves
• ⅛ teaspoon powdered ginger
• ½ teaspoon baking soda
• ½ teaspoon baking powder
• pinch of salt
• ½ cup Enjoy Life Mini Chocolate Chips

Preheat oven to 350 degrees. Line a muffin tin with paper liners or grease with coconut oil.

Mix together wet ingredients in a bowl: pumpkin puree, maple syrup, coconut oil, eggs, and vanilla extract.

In another bowl, whisk together coconut flour, cinnamon, nutmeg, ground cloves, powdered ginger, baking soda, baking powder, and salt.

Pour dry ingredients into wet ingredients and mix well. Fold in chocolate chips.

Using an ice cream scoop or a large spoon scoop batter into lined or greased muffin pans. 

Bake for 35-40 minutes. Remove muffins from pan and cool on a wire rack. Enjoy warm or at room temperature.

Paleo Pumpkin Bread

Pumpkin, pumpkin, pumpkin! 

We are back to summer weather here in the Nation's Capital. Don't know what happened to the lovely, crisp Autumn weather we were having, but yesterday was only one degree away from breaking a record for highest temperatures for this time of year. 87 degrees is just silly for October. I mean come on.

Hot weather or not, I am still jumping head-first into fall. Maybe I won't be wearing as many scarves and sweaters as I would like, but I will be watching all the Harry Potter movies (along with all the other wonderful Halloween flicks) and eating as much pumpkin as I can!

Tuesday I made Pumpkin Pie Dip with NO refined sugar. That is some good stuff! A friend said it tastes like "Fall in dip form." and the hubby said "What is this? Its good!" Love it when I get those kind of reactions to my culinary creations, especially when they are semi-healthy.

Today, I was debating between pancakes and a quick bread. I am trying to stay away from grains as much as possible and that kind of limits the bread options. There are some really good paleo bread recipes out there, but I am very picky because many of them end up having too much of an egg texture for my tastes. I can't stand that. This recipe does not have that texture.

This is just what I wanted in a pumpkin bread. Its moist, flavorful, spicy, and nutty. It has a wonderful pumpkin flavor and it turned out so beautiful. I could not have been happier with the way this turned out. I had some cinnamon-honey butter in the fridge that just sent it over the top! I gave some to my parents and my aunt and they all thought it was amazing and couldn't believe it was grain free. Score! J loved it too.

I hope you take a chance and make this, especially if you are feeling a little iffy about the whole gluten-free thing. This is the perfect inaugural recipe to show you how un-scary gluten-free is and how YUMMY it can be. Let me know if you try it out!

XOXO,

Coco

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Paleo Pumpkin Bread
(original recipe from Paleo on Main)

• 1 1/2 cup almond flour
• 1/2 cup arrowroot powder
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 1 tablespoon cinnamon
• 1 teaspoon nutmeg
• 1 cup canned pumpkin
• 4 eggs
• 1/4 cup mapple syrup
• 1/4 cup coconut oil, melted

Topping:

• 1/8 cup coconut oil, melted
• 1/8 cup maple syrup
• 1/2 teaspoon cinnamon
• 1/2 cup chopped walnuts

All ingredients should be room temperature. Preheat oven to 375F.  Grease 1.5 quart bread pan with coconut oil.  

Combine wet and dry ingredients in separate work bowls. Stir wet ingredients into dry ingredients and pour batter into prepared bread pan. 

Combine topping ingredients and spread on top of prepared batter and place on middle rack in preheated oven.  

Bake bread for 40-50 minutes or until a toothpick comes out from the center of the loaf cleanly.  Allow to cool in the pan and slice. Serve plain or smeared butter or creamed honey.

Classically Irish (mostly) Paleo Beef Stew (in the crock pot!)

Summer has suddenly disappeared here in the Nation's Capital. One week it was sunny and in the 80's, the next week it was rainy, and now it's chilly and that lovely autumn smell is in the air. Its time for chunky sweaters and pumpkin spiced everything!

Its also time for a multitude of soups and stews to make their way to the front of the stage. I am thrilled! I love soups and stews. There is something so comforting about a big bowl of hot, filling stew. Big chunks of beef, lots of hearty vegetables, flavorful broth. Every bite filling your tummy and your soul with tasty goodness. Whats not to love?

As with most meals I cook, I got inspiration for this stew from multiple sources. I usually read a few different recipes, both online and from my huge cookbook library, and then I take this and that from each recipe and make up my own concoction. Usually this turns out a pretty good dish, its only once in a while that the whole pot ends up in the trash. This was one of the good times.

Most of my inspiration for this Classically Irish (mostly) Paleo Beef Stew came from The Functional Foodie. I left out the onion and added a lot of extra veggies, namely a turnip, a sweet potato, a parsnip, some celery, some white potatoes, and some lima beans. (Leave out the white potatoes and the lima beans for strictly paleo.) I also added some organic beef broth and a little coconut flour to thicken it up. I will say that the addition of the coconut flour didn't seem to do much, and for that reason I am leaving it out of the recipe below.

The other thing that I really liked about The Functional Foodie's recipe is that she insists on browning the meat before transferring it to the crock pot. I understand that this means more dishes to do, but trust me (and The Functional Foodie) this small extra step adds TONS of flavor. According to The Functional Foodie, "color = flavor."

Once you have browned the meat and scrapped up all the bits and juices from the bottom of the browning pan, just transfer the meat to the crock pot and add the other ingredients. Then you are good to go, you can leave your crock pot going for hours. Its really that simple. Yea for simple hearty meals!

Classically Irish (mostly) Paleo Beef Stew (in the crock pot!)

• 2 pounds of stew meat
• coconut oil (or your choice of fat) for cooking
• salt & pepper
• 1 large onion, chopped (optional)
• 1 cup of baby or 2 regular carrots, roughly chopped
• 2 stalks of celery, roughly chopped
• 4 small Yukon Gold potatoes, peeled and cubed
• 1 sweet potato, peeled and cubed
• 1 turnip, peeled and cubed
• 1 parsnip, peeled and cubed
• 1 cup frozen lima beans or green peas
• 3 cloves of garlic, chopped
• 2 bay leaves
• several glugs of good red wine (I used if you wouldn't drink it you shouldn't cook with it!)
• 1-2 cups good beef broth
• 12 oz. can of diced tomatoes

Preheat your cast iron skillet or dutch oven and add the coconut oil over high heat on the stove top. While this is preheating, dry off your meat with a paper towel. You want to get all the extra juices off the meat. After it is dry season it well with salt and pepper, make sure to get all sides.

Once the oil is hot, add the onion and chopped garlic and cook until the onion is translucent. Watch this very closely you don't want burnt garlic. 

Add the meat to the pot and brown on all sides. Don't worry about "cooking" the meat, you just want to brown it. You want to get as much color as possible. Remember COLOR = FLAVOR! 

Once the meat is brown on all sides, transfer it to the crock pot. Pour your red wine into the hot skillet and scrap the bottom of the pan. The goal is to get all the wonderfully flavorful bits and pieces from the meat off and into the crock pot. Transfer the wine (and all the goodies) to the crock pot.

Add the rest of the ingredients (except the frozen lima beans/peas) and cook for 8-10 hours on low. About 15-20 minutes before serving add the lima beans or peas. 

Paleo Plate Envy - 8/28/13

Here is some Plate Envy to feast your eyes on. There are recipe links in the caption, and there are more recipes to come. I really hope this is inspiring and makes you realize how easy home cooked, delicious, healthy meals are! 

Top Left-Shredded BBQ chicken (homemade paleo BBQ sauce recipe) with avocado, red bell peppers, sugar snap peas. Top Right-Chicken parm eggplant sliders with roasted asparagus.  Bottom Left-Cool veggie-packed gazpacho (recipe) with stake and fried plantains. Bottom Right-Hamburger with arugula and tomato, avocado, cucumber, cilantro salad.

Leave a comment and let me know what you think!

XOXO,

Coco

My Whole 30 Journey - 28 Tips and Tricks for a Successful Whole30 Journey

I have been taking notes on the tips and tricks that I have picked up over my Whole30 Journey and I would like to share them with you. This can be a daunting adventure and I think there are some great little tidbits on this list to keep you on a path to a successful Whole30. If you have any other tips or tricks to add please leave a comment!

1. Read It Starts With Food. I didn't start reading the book until I was about half way through my Whole30 and I regret that. I wish I had at least started reading it at the beginning of my journey. There is so much good info in this book that is helpful to being successful.
   
2. The Whole9. Check out the website and read some of the testimonials, they are very inspiring. There is also an email club that you can sign up for. They send daily emails for your 30 days. I didn't sign up for this because I didn't want to pay for it ($14 bucks or so), but I bet it would be very useful.
   
3. What do you want? At the beginning of the 30 days write down what you are hoping to get out of your Whole30 Journey. Do you have acne you want to get rid of? Unexplained stomach aches? Joint pain? Weight loss? Need more energy? Want to sleep better? Whatever it is that you are hoping to achieve, write it down. You will want to refer back to this when you are doing your reintroduction. Plus, its good to keep goals in mind.
4. Blog it. Writing about your experience can make a huge difference. Write about the ups and downs and how you are feeling, physically and emotionally. I loved journaling about my Whole30 journey on my blog. Its a great way to stay on track and to keep things in perspective. You don't have to publish your journal, but it's a great way to get encouragement and have a form of accountability. 
5. Book Club. There is a local group of people who have started a paleo book club in my area. They meet at Starbucks and talk about the different paleo books out there. I think this is brilliant! If I didn't have two small children I would totally join! Start your own book club. Hang out with like minded people and stay inspired. Read It Starts With Food by Dallas and Melissa Hartwig, Wheat Belly by William Davis, The Paleo Solution by Robb Wolf, The Immune System Recovery Plan by Susan Blum, Lights Out by T. S. Wiley, The Primal Blueprint by Mark Sisson, The Paleo Diet Revised by Loren Cordain and Suicide by Sugar by Nancy Appleton. (These are just a few book ideas, I have only read [most of]  It Starts With Food, so I can't say how good or bad the other ones are, but I know my mom likes them :)  
   
6. Watch the movie. The Perfect Human Diet is the paleo diet documentary. I haven't be able to find a way to watch it yet, but I am hoping Netflix picks it up soon. Otherwise, its on Amazon Prime for those of you who have a subscription.
7. Cook club. Start a cooking club. Get together with some friends for a few hours (once a month, twice a month, once a week, whatever works for you!) and make up some meals together. Make stocks and frozen meals. Drink tea, chat and cook. Its a blast and having these things in the freezer will save you time and energy on busy weeknights.
8. Buddy system. Having an accountability partner is a great idea. You can share how things are going, talk about frustrations and joys, swap recipes and maybe even go to the gym together. Buddies are awesome!
9. Keep it in focus. Write down the Whole30 rules and post them somewhere in your kitchen where you will be reminded of them often. I wrote them on a dry-erase board next to my sink. I also put little sticky notes with the numbers 1-30 around the edges of the board. Every day that I made it through I got to remove a sticky note. I loved this! It was a great count down system.  
   
10. Bring it with you. Going out for coffee? Bring a small jar of coconut milk. Having dinner with friends? Bring some oil and vinegar from home for your salad. Going to a dinner party? Ask if you can bring fruit to share for desert. Be proactive and make the situation work for you.
11. Take recipe notes. I have been doing this since my freshman year of college. I keep a recipe journal, I jot down recipe ideas and notes on recipes that I have tried. I mark recipes that I have tried and include the date and if it was for a special occasion or just regular dinner. I write down what I served it with and what changes I made to the recipe. I also include what I would like to try next time I make the recipe. If someone really liked the particular dish then I make sure to notate that as well. I cannot tell you how useful this is, I always know what recipes I liked and who else liked them and what tweaks were made. Over the years my recipe journals have changed and evolved. I have printed recipes in binders, magazine clippings glued into notebooks, and a Pinned It, Made It! (kitchen) board on Pinterest.
    
12. Be a follower. Check out the wonderfully addicting world of Pinterest! Find a few pinners who often pin paleo/primal/caveman recipes and follow them. This way you will be constantly inspired to make awesome food! Check out: Just Eat Real Food, PaleoHacks, Homegrown Paleo, and my boards at Domestic 360 (I've got a few paleo boards - Yummmm Paleo, and Paleo Pantry). 
    
13. Don't be a follower. On the other hand, consider un-following your friends' food boards (unless they are pinning paleo), you don't need any extra temptation. Likewise try taking a Food Network break. I know this helped me stay on track because I wasn't being distracted by wonderful looking cinnamon rolls and ice cream recipes. If you aren't into baking/cooking/food shows this may not be an issue for you, but it sure was for me!
    
14. Make your own stock. When you are peeling and chopping veggies, save the stuff you would normally discard (carrot peels and greens, celery leaves, you can also save chicken bones), stick it in a zipper bag and toss it in the freezer. Pick a day to dedicate to the process and hunker down for a stock-making adventure. EatWell101 has some great info on making stocks, here. Alton Brown also did a great Good Eats episode ("True Brew IV: Take Stock") on making stock and using a stock pot, Chicken Stock Recipe. Freeze stock in muffin tins or ice cube trays or in two cup portions in baggies. Once frozen, pop the stock pucks and cubes out and put them in a dated and labeled bag in the freezer. Use it in soups and other recipes for tons of wonderful homemade flavor and none of the nasty stuff that is in store bought stock.
    
15. Veggie bath! Wash your fruits and veggies as soon as you get home from the grocery store. Fill your clean sink with cold water and add about a 1 cup of white or apple cider vinegar. Remove the stickers from your produce and put it in the water/vinegar. Let it sit for 10 minutes (2-3 for berries), then remove and dry. Put your now clean produce in the fridge and use it throughout the week without having to worry about washing! This really does save time and energy. 
    
16. Clean as you go. I don't know about you, but I am much more likely to give into the fast food monster if I have a dirty kitchen. No one likes to wash pots and pans just to mess them up again.
    
17. Toss it! Have a clean out the pantry day. The day before you start your Whole30 clean out your pantry of all the things that aren't compliant. Toss them or give them away. Get them out of the house and out of your sight. I didn't do this because I didn't want to waist the money that I had already spent on these items and I regret that I didn't. Having those items in the house made it so much easier to go back to eating them as soon as the 30 days were up.
18. Don't give your kids special treatment. Or your husband for that matter. Don't make one meal for them and one meal for you. If its good food for you then its good food for them too. My hubby didn't do the Whole30 with me and he ate whatever he wanted when he wasn't at home. But when he was at home he ate what I made. (To be clear, we talked about this before I started this Whole30 Journey and he said that he was fine with eating whatever I cooked. Don't blindside your family, be open and communicate.) 
    
19. Use fresh herbs. If you have a small patch of land, a few feet of balcony, or a window sill, you can plant an herb garden. I have a small porch with some pots of mint, rosemary, basil, parsley, and cilantro. I love the taste of fresh herbs, sometimes its the difference between a blah meal and a fabulous one.
20. Save bacon grease. Pour cooled grease into a mason jar and store in the fridge to use when sauteing veggies or greasing the pan for eggs, chicken or other meats. It adds great flavor and its free! 
21. Buy a cow or pig. Every year my family buys one cow and one pig from the local 4-H auction. This is a great way to insure that you have quality meat on hand. 
22. Freeze lemons and limes. I love lime in my seltzer water and lemons in regular water or iced tea. The problem is that I never use a whole lemon or lime before it goes bad. The solution? Cut your citrus into wedges and freeze. They act like little ice cubes and flavor water perfectly.
23. Farm that market. Find a farmers' market that sells local, and preferably organic produce. Strike up a conversation with the farmers and see what they recommend for this week. Ask what is particularity flavorful and how to cook it. Don't be afraid to try something new. If you don't know what something is or how to prepare it, just ask. The farmers are usually very willing to talk about their food. Some markets also have local meats, so just keep an eye out. 
24. Start the week off right. At the beginning of the week, cut up a bunch of veggies into sticks and strips and toss them in a zipper bag in the fridge. This way you have ready made snacks. If you work away from home put the veggies in individual snack-sized baggies that you can take with you. You can also pack up portions of dried fruit and nuts to take to work. Having readily available healthy snacks will help you keep on track. Grilling stake or chicken and cutting it into strips for quick salads is a great lunch time saver, so is making a big batch of shreaded chicken.
    
    
    
25. Drinking plain old water getting boring? Try seltzer water. Or iced tea. Tazo Passion tea is amazing iced! Also try adding cucumbers, fruit or mint to your water. There are a lot of fruit infused water recipes floating around the internet.
26. Buy in bulk. If you can find good organic ingredients in bulk and you have a little extra in the budget purchase a lot at a time. Amazon Subscribe and Save is a great option for pantry staples that may be hard to find if the regular grocery store (coconut flour, nuts, dried fruit without sugar, etc...)
27. Make extra. When you are making a meal try doubling the recipe and freezing half. I do this all the time. Since it just me and my husband and 2 year old eating dinner we hardly ever eat a whole recipe's worth of food. So I keep those tin loaf pans handy along with freezer zipper bags and I just toss the extra in the freezer for a lazy evening. This really only works for soup and casserole type dishes, but its amazing for those!
28. Use the right equipment. Here are some of my favorites:
1. Sharp knives
2. Tongs
3. Wooden spoons
4. Avocado Saver
5. Cast iron skillet
6. Spiral cutter
7. Dutch oven
8. Crock pot

I would love to hear your tips and tricks! Leave a comment!

Happy Whole30!

XOXO,

Coco