Sunday, December 16, 2012

Coconut Macaroons

This recipe is courtesy of Paleo Desserts by Jane Barthelemy

Ingredients:

1/2 cup medium to thick unsweetened coconut milk
1 1/2 cups Just Like Sugar Table Top natural chicory root sweetener (not baking)
1/4 teaspoon unprocessed salt
(Celtic salt)
2 teaspoons pure vanilla extract
2 large egg whites
3 1/2 cups medium-shredded unsweetened coconut flakes
1/4 teaspoon almond extract (optional)

Directions:

1. Preheat oven to 375 degrees/ Line two cookie sheets with parchment paper
2. By hand in a large mixing bowl, or in and style blender, food processor, or mixer, mix well the coconut milk, sweetener, salt, vanilla, egg white, 1/2 cup of the coconut flakes, and almond extract (if using). If mixed electronically, pour into a large mixing bowl.
3. Add the remaining 3 cups of coconut flakes and stir well by hand.
4. Chill the dough in the dame bowl for 10 minutes. This allows the coconut to soak up the sweetness, and make the cookies crispy on the outside and soft in the middle.
5. With a teaspoon and your fingers, drop mounds of batter spaced 1 inch apart onto the prepared cookie sheets. Press each mound a bit so it stays intact. the cookies can be anywhere from 1 to 2 inches in diameter, and slightly irregular and shaggy.
6. Bake for 16-20 minutes, turning the pans after 10 minutes, so all sides are evenly toasted and golden brown. When they are a beautiful golden brown, remove from the over and transfer to a rack and cool.

Makes 30 large or 60 small macaroons

Variation: Chocolate-Dipped Macaroons

Ingredient:
1/3 cup Just Like Sugar Table Top natural chicory sweetener (not baking)
2 1/2 tablespoons boiling filtered water
1 tablespoon melted coconut oil 9 place jar in lukewarm water to melt)
2 teaspoons pure vanilla extract
3 tablespoons pure cacao powder

Directions:
1. Let macaroons cool
2. In a heat proof small bowl, use a whisk or spoon to mix the sweetnener, boiling water, coconut oil, and vanilla. Mix until smooth and the sweetener is dissolved.
3. Add cacao powder and mix until smooth. The mixture should be quite thick so it sticks to the cookies.
4. When the macaroons have cooled, dip them upside down into the chocolate coating so the top third of the cookie is covered. Let any excess chocolate drip back into the bowl.
5. Place the coated cookies on a serving plate. The chocolate will harden at room temperature in 15 minutes, or sooner in the refrigerator. 



Thursday, December 13, 2012

Sea bass with Coconut Milk and Lime

Ingredients:

2-4 (2oz) pieces of Sea bass
2 tablespoons olive oil
1 garlic clove minced
1 teaspoon fresh ginger grated on microplane
3/4 cup coconut milk
1-2 teaspoons fish sauce (use more or less for your liking)
salt and pepper to taste
1/2 lime juiced
1 1/2 tablespoons finely chopped cilantro
Veggies: Bok Choy, cauliflower and Brussels sprouts

Directions:

Season both sides of fish with salt and pepper. Sear in olive oil on both sides ( just until light brown). While fish is searing,  heat 1 tablespoon olive oil in another saute pan and lightly brown garlic and add ginger. Add coconut milk, salt and pepper to taste, fish sauce, lime, and cilantro. Bring sauce to a boil. Add seared fish and reduce to a simmer. If fish is thicker continually  pour sauce over the top, or flip half way through the cooking time. Fish should take 3-4 minutes depending on thickness. Fish will spring back when touched if fish is done cooking.

Steam cauliflower, bok choy, and Brussels sprouts. Garnish fish and veggies with sauce. I add a a slice of lime to use for extra flavor.

Monday, November 26, 2012

Snickerdoodle Blondie Brownie- Gluten-Free



21/3 cup rice flour or (2 2/3 cups all purpose flour for non-gluten)
2 teaspoons baking powder
1 teaspoon salt or (3/4 teaspoon Celtic salt)
2 cups packed brown sugar
1 cup butter, at room temperature
2 eggs, at room temperature
1 Tablespoon vanilla
2 Tablespoons white sugar
2 teaspoons ground cinnamon

1. Preheat oven to 350 degrees. Lightly grease a 9 x 13 inch baking pan.
2. In a medium bowl, whisk together the flour, baking powder and salt. Set aside.
3. In a large mixing bowl, beat together the butter, brown sugar, eggs and vanilla until smooth. Add the flour mixture to the egg mixture and beat until well blended.
4. Spread the batter evenly in the prepared pan. ( the mix will be sticky)
5. In a small bowl, combine the white sugar and cinnamon.
6. Sprinkle the mixture evenly over the batter in the baking pan.
7. Bake for 25 - 30 minutes or until the surface springs back when gently pressed. Remove from oven and let cool slightly on a wire rack. While still warm, cut into squares with a sharp knife.

This recipe was designed to use regular all purpose flour, but I converted it to be gluten-free.
Conversion: 1 cup of all-purpose flour = 7/8 cup rice flour.

Tuesday, November 20, 2012

Pumpkin Bread Pie

I couldn't get over how moist and delicious this was, that I had to share this recipe courtesy of Elana's Pantry. This is quick and easy to make, and although tasty by itself, you can add some primal and non-primal toppings to make it even tastier. To describe this dessert would be if pumpkin cake bars and pumpkin pie had a baby.

Ingredients for Pumpkin Bars:

1/2 cup pumpkin
1/2 cup agave nectar
2 eggs
1 cup blanched almond flour
1/4 teaspoon celtic salt
1/2 teaspoon baking soda
1/4 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon cloves

Directions:

With a hand mixer, combine pumpkin, agave, and eggs and mix for 2 minutes. Mix in dry ingredients into wet for a full minute, until well combined. Pour batter into a greased Pyrex pie pan 9x9. (for plain pumpkin bars pour mix into greased 8x8 Pyrex baking dish) Bake at 350 for 30 minutes (check with toothpick at 25 minutes). Serve naked or with the following:
 -This dessert does not rise, so it will on be as high as the wet mix when it is done baking.

Topping options:

-Sprinkle 1/4 chopped pecans and scatter on top of batter before bakign
-Top with cream cheese frosting.
-Top with pecans and cream cheese frosting (this tastes like a traditional pumpkin roll)
- Serve with whip cream

 Cream Cheese Frosting:  This makes enough to cover 2 Pumpkin Bread Pies (THIS RECIPE IS NOT PRIMAL!!)

In a bowl, with a mixer, mix 1 stick room temperature butter with 1 8 oz block of cream cheese. Add 1 teaspoon vanilla and a sprinkle of cinnamon. Mix in 8 -10oz of powdered sugar. Mix until whipped.
When pumpkin bread pie is cooled spread a thin layer over the top.

Wednesday, November 14, 2012

Roasted Chicken

Ingredients:

1 5-6 pound chicken
3 carrots
1 onion quartered 
3 celery sticks
1-2 lemons cut in half
5 whole garlic cloves
Olive oil for coating
*Seasoning Salt (see below for ingredients)
String to tie legs together

Preheat oven 350 degrees

Directions:

In a large dutch oven or roasting pan, use carrots, celery and onion to create a bed to place chicken on. Place chicken breast side down. Stuff Chicken with lemon slices and whole garlic cloves. Tie legs together with string and tuck wings; this helps with even cooking. Coat chicken with a thin layer of Olive oil and salt blend. Flip chicken over so breast side is up. Coat chicken with a thin layer of Olive oil and salt blend. Place in oven for 45 minutes. Flip chicken over breast side down and continue to bake 45-55 minutes. At 45 minutes check chicken. Cut a thin slice into top of leg. If juices do not run clear continue to roast for 5-10 minutes. remove from oven and let rest for 10 minutes before serving. This redistributes juices back into the meat.

*I buy a pre-made Spicy Italian seasoning salt from A.G. Ferrari Foods in Corte Madera's Town Center. However, if you are not a local you can make one yourself.

Sea Salt Blend
Ingredients:
4 Tb. Sea Salt
1Tb. chopped rosemary
1 tsp. Sugar (optional)
2 tsp. Powdered garlic or 1 Tb. minced fresh garlic
Zest of 1 Lemon
Sprinkle of hot pepper flakes

Mix in bowl. Divide in two.

Do not discard juices and roasted veggies. I use them and the remaining bones from this chicken to make home-made stock.

Monday, November 12, 2012

Blue Barn- A New Neighborhood Deli Phenomenon

I wanted to share my recent visit to Blue Barn, located at Corte Madera's Town Center. I am not one to fill my blog with anything other than recipes and nutrition facts, however, I am so excited that this brand new neighborhood deli phenomenon has landed in Marin County, and couldn't help but share. 

Finally, Marin has a place to eat where people with or without diet and food restrictions can come and eat as one. Not only is Blue Barn committed to improving the way people eat, but they also pursue sustainable and organic ideals. These efforts allow them to partner with many local producers, and they use the harvest of Oak Hill Farm, a small, organic and family-run farm located in Sonoma, to draw inspiration for their tasty seasonal creations.

This pop-in, sit where you like hot spot, not only has a built-in menu of choices, but they also have a build-it yourself salad bar which allows you to pick from over 60 different toppings . The salad menu includes traditional favorites like Chinese Chicken salad and Caesar salad, but they also have innovative salad creations like the "Detox"which is full of veggies, fruits and grains and a 'master cleans' dressing, and the "Winter",  which comes with yummy seasonal roasted veggies. Their menu also has over 10 creative sandwiches that all look mouth watering (sadly I am not a bread eater, but my boyfriend did a little taste testing for himself, and loved his choice the Kickin' Chicken sandwich). I couldn't help but fixate on their fancy grilled cheese menu, but again I sadly won't be indulging in any of these tasty creations, but I will certainly live vicariously through everyone else.

My favorite part of my experience was building my own personalized salad. There is an easy breakdown of how to create my own, which includes a list of different types of toppings: raw, cooked, fruit, cheese, nuts and seeds, crunch, and protein fixings. You get to also choose your favorite type of greens, and with eleven types of dressings, you can try a different salad combination each time.  One of the great things about this place is when you fianlly create a "favorite" salad, Blue Barn will write down and laminate your ingredient card, and keep it on file in-house. This to me is one the most ingenious ideas. I can't tell you how many times I have tried to re-create my favorite combination, but my mind goes blank because I'm starving. Thanks to this gesture, I will always have access to my own salad favorites. I can't wait to go back and try a new round of toppings!

 Open 7-days a week 11am-8pm, you can enjoy Blue Barn's delicious menu everyday of the week.





Brooke Gray- General Manager/Partner
Brooke@bluebarngourmet.com
Barn: (415) 927-1104
335 Corte Madera Town Center
www.bluebarngourmet.com

Thursday, November 1, 2012

Roasted Pumpkin Seeds

Instructions:

-Scrape all pulp and seeds out of a pumpkin into a large bowl.( Seeds will vary, but this recipe was good for 3-4 cups of pumpkin seeds)
- Run cold water into the bowl. As the water fills up the bowl the pumpkin seeds will separate from the pulp, and cover the surface. Slowly scoop out the seeds and place into a clean bowl. Continue to do this trick until all seeds are removed. Once complete, rinse pumpkin seeds and drain until extra water is gone.
-Place on baking tray over night until extra moisture is gone. (do not pat with paper towels, the seeds will stick to it)
-Preheat oven to 300 degrees
- Roast seeds in a single layer on oiled baking sheet/sheets for 30 minutes to dry out.
- Scrape from pan
-Add spices: Toss the seeds with olive oil, salt and your choice of spices (see below). Return to the oven in single layer and bake until crisp and golden, about 20 more minutes. ( if seeds are still damp, continue to bake in 5-10 increments)

Ingredients:

Sweet -Toss with cinnamon and sugar (do not use salt in step 4).
Spanish -Toss with smoked paprika; mix with slivered almonds after roasting.
Italian -Toss with grated Parmesan and dried oregano.
Barbecue -Toss with brown sugar, Chipotle chile powder and ground cumin.
Asian- Toss with Tamari or soy sauce, Sriracha, honey, and drizzle of sesame oil.
Bagel chips- Toss with garlic powder and garlic olive oil

Trick to perfect seasoning: Mix oil, salt and spices in a separate bowl first. Taste test. Add extra spices where needed. Then coat pumpkin seeds and lay out on baking sheet.

Monday, September 24, 2012

Chicken Lettuce Cups


Ingredients:

2 tablespoons low sodium soy sauce (gluten-free Tamari)
1 tablespoon hoison sauce (homemade recipe below)
 2 tablespoons clear rice vinegar
1/4-1/2 tsp. Celtic salt
1/2 teaspoon honey
3 tablespoons grape seed oil ( or Vegetable oil)
2 cloves garlic, minced
2 teaspoons minced fresh ginger
1/3 cup red onion finely chopped
1 cup chopped mushrooms
1/2 cup canned chestnuts, finely chopped
1 pound ground chicken
cilantro and toasted cashews for garnish
1 Iceberg lettuce. 8-10 Leaves separated, rinsed and dried.

Instructions:

-Combine the soy sauce, hoisin sauce, rice vinegar, salt, and sugar in a small bowl and mix together until the sugar dissolves.
 -Heat 1 tablespoon of the oil in a wok over high heat. Stir-fry the garlic and ginger for 10 seconds. Add the onion, mushrooms, and water chestnuts and stir-fry for 2 minutes. Remove the contents of the wok.
-Heat the remaining 2 tablespoons of oil in the wok. Swish the oil around, add the chicken, and brown for 1 minute, or until no longer pink. 
-Add the cooked vegetable mixture back to the wok, decrease the heat, and stir in the sauce mixture. Stir for 1 minute, or until the sauce is heated and the chicken is cooked through.
-Spoon the filling in equal amounts into the lettuce cups. Top each lettuce cup with cilantro and sprinkle with chopped cashews. Serve warm.


* If you are vegetarian, instead of chicken use: sliced red pepper, green onions, and diced zucchini

Gluten-free Hoison Sauce

4 tablespoons gluten free soy sauce
2 tablespoons peanut butter
1 tablespoon honey
2 teaspoons white vinegar
1/8 teaspoon garlic powder
2 teaspoons sesame oil
20 drops Chinese-style hot sauce
1/8 teaspoon black pepper

Coconut Pudding with Mango & Strawberry Puree

This recipe only takes several minutes to prepare and make. The longest part is waiting for this delicious dessert to set and chill in the fridge.

Ingredients:

2 cups coconut milk
1/4 cup honey
1/2 cup arrowroot powder
1/8 tsp. Celtic salt

Instructions:

Place coconut milk and honey into saucepan. Slowly add in arrowroot powder until all powder is dissolved. Add salt. Heat on medium until mixture thickens. Add to 9 inch. greased pan and chill in fridge.
Drizzle with Mango and Strawberry puree. (recipe below)

Mango and Strawberry Puree:

1 large ripe mango
4 strawberries
Juice of 1 lime
1-2 tablespoons honey

Skin mango and place fruit into blender. Squeeze juice from mango skins into blender. Add strawberries and lime. Blend until smooth. In sauce pan heat puree with honey until thickened. Cool. Ready to serve or store in fridge until needed.

*This mixture can last days until you finish your pudding, however, it is difficult to not eat by itself.

Zucchini and Arugula Salad

Ingredients:
(salad serves 1)

1 medium zucchini
1 cup arugula
1/2 cup fresh basil leaves, torn
2 tablespoons roasted pine nuts
Shaved Parmigiano-Reggiano 

Dressing Ingredients:
(serves 4)
1/2 cup olive oil
1/2 of lemon juiced (2 tablespoons)
1/8 teaspoon Celtic salt
1 garlic clove, smashed (just to infuse oil)

 Instructions:
1. Halve zucchini length wise, and steam for 7 minutes until soft not mushy. Lay on paper towels to drain. When cool, cut into paper-thin slices. I personally chill in freezer for quicker chilling, and I slice zucchini with a vegetable peeler.
2. Place zucchini slices on a plate and top with arugula. garnish with basil, toasted pine nuts. and drizzle with dressing. Top with Parmigiano-Reggiano

Thursday, September 20, 2012

Butternut Squash Creamy Soup

It took me a long time to appreciate the value of a butternut squash. This soup is out of this world, and liked by many non-squash lovers as well. Perfect for the cold months to follow, and an easy way to make a simple soup appear fancy. ( I loved serving this soup for dinner guests)

Ingredients

-1 butternut squash- seeds and skin removed, and chopped into chunks ( I love Costco's already prepared package for a busy work week)
-1-2 carrots, peeled and chopped into chunks
(squash to carrot ration is 1 part carrot to 3 part squash)
-1 can (5.5 oz.) Coconut milk
-Chicken stock to cover squash and carrots plus and extra 1/4 inch above vegetables
-salt and pepper to taste
-honey ( I use around 1 tablespoon, add more if you like the soup sweeter)
-dried oregano for garnish
-lemon wedges to drizzled over finished soup ( this ingredient is my favorite addition)

Instructions

In a larger stock pot place squash,carrots, salt, pepper, and stock, and bring to a rumbling boil un-covered. Cooking time will vary, but boil until carrots and squash are tender. Take a hand blender and blend mixture until smooth. ( you can put mixture into a blender in batches, but this can get messy, and it is hot.) Remove from heat. Add honey, coconut milk, and any extra salt and pepper if needed, and blend. Place into soup bowl, garnish with a sprinkle of dried oregano, and squeeze lemon juice over the top.

* for non-primal/Paleo eaters, this soup is delicious with garlicky croutons. Also, coconut milk is a great substitute for cream and milk in lots of other soups as well. Try it!

Wednesday, September 19, 2012

Easy Beef Roast

I wrote a critique for the Marin I.J. and was required to make several recipes to write about. This was my first recipe I tried and I LOVED it! This recipe  is courtesy of Elizabeth Barbone's cookbook "How to Cook Gluten-Free".

Ingredients

Celtic salt and freshly ground pepper
2 tablespoons oliv oil
1 boneless chuck roast (3-4 pounds), patted dry
4 carrots, peeled and cut into large chunks
2 medium onions, quartered
6 garlic cloves, peeled
1 can (28 ounces) diced tomatoes, with juices

Instrcutions
1.       Adjust oven rack to the middle position and preheat the oven to 325 degrees F. Season the roast all over with salt and pepper.
2.       Heat the oil on a large (8 quart) Dutch oven over high heat until it begins to smoke. Brown the roast, undisturbed, for 7 minutes. Turn over with thongs and brown the other side for an additional 7 minutes. Turn off the heat.
3.       Add the carrots, onions, garlic, and tomatoes. Cover and place in the oven. Cook for 3-4 hours. The finished roast should be very tender. Test with a fork. If the meat is tender and pulls apart easily, it is ready. If the meat seems tough when you test it, cook the roast longer.
4.       Remove the roast from the Dutch oven and place on a cutting board. Reserve the cooking liquid and skim off any excess fat, if you want to. Allow the roast to stand for at least 5-10 minutes before slicing.
5.       Place the sliced meat and the vegetables on a platter and spoon a little of the cooking liquid over the top. Serve with the cooking liquid alongside.
 *Use leftovers to make Shepard's Pie, and or turn into breakfast hash.

Monday, September 10, 2012

Garden Shake (green monster drink)

Although, this drink may appear to be tasteless and icky green, it is a drink that I use as a meal on the run, or as a way to get my extra greens into my die, and really, it does taste delicious.

Ingredients:

1 banana
6 frozen strawberries
1/4 cup frozen pineapple
1 1/2 cup raw spinach
2 large kale leaves with stems
1 carrot cut into smaller pieces
1/2 -1 cup almond milk
1 tablespoon honey (add more if you like sweeter)

Blend in blender until smooth.

Ingredients can be changed easily for your own taste buds, and I use frozen fruit to give this drink a smoothie texture.

Wednesday, September 5, 2012

Egg Mc Muffins- Have it Your Way

This recipe shows how you can make multiple flavor combos in one batch to please everyone's palette.

Ingredients:

6 tsp. feta cheese
1/3 cup shredded fresh spinach
3 tsp. chopped sun dried tomatoes
12 basil leaves torn
1 1/2 large fresh tomatoes, seeded and chopped
1 1/2 tsp. grated Parmesan cheese
12 eggs, beaten -salt and pepper
(this combo was created by Antonia Lofaso's former Top Chef All-Star)

Directions:

1.Preheat oven to 350. Spray a 12-cup muffin tin (or silicone non-stick cups) with nonstick cooking spray. Divide feta cheese, spinach, and sun dried tomatoes equally among 6 of the tins. Divide basil, fresh tomatoes and Parmesan cheese equally in the other 6 tins.
2. Pour the eggs equally among the tins. Mix with the other ingredients.
3.  Bake fir 15-17 minutes. Let cool for 5 minutes, then remove from tins.

OTHER ingredients that are yummy to use: (This is a great way to get rid of piddling leftovers)

- Mixed bell peppers, mozzarella cheese, basil, and sausage bits
( seasoned ground turkey or chicken is yummy)
- Saute shallots, and mushrooms, feta cheese
- Ham, cheddar cheese, and broccoli ( GREAT FOR KIDS)

NO DAIRY INGREDIENTS:

-Broccoli, onions, and red or green bell peppers
-Leftover veggie mix (zucchini, onions, cauliflower, peppers), fresh basil

Store in plastic bags 2 at a time for easy grab and go breakfast.

Sunday, September 2, 2012

Breakfast Turkey Hash

Ingredients:

1 lb. ground turkey (or ground chicken)
1 red bell pepper diced
1 green bell pepper diced
1 carrots peeled and diced
1 onion diced
salt and pepper to taste
2 Tablespoon Adobo seasoning
olive oil

Instructions:

-season ground turkey meat with 
1 Tablespoon Adobo seasoning, and salt and pepper
-lightly oil pan
-brown turkey meat, and set aside
-saute onions until almost tender(keep slightly firm for re-heating) season with 1/2 Tablespoon Adobo, and salt and pepper, then and add to meat set aside
-saute peppers until almost tender, season with remaining Adobo, salt and pepper. Add back onions and ground meat to peppers.

I make this turkey hash recipe ahead of time, and serve out portions every morning. I just re-heat a fry pan, or microwave a serving size, and serve alongside a couple of eggs and fruit.

* I also sometimes add zucchini, and other veggie when I have them on hand.

Saturday, September 1, 2012

Paleo vs. Primal: What is the Difference

The Paleo diet is based upon the idea of eating the foods our bodies were designed to eat through thousands of years of evolution. These foods were available to early people through hunting and gathering [meat and fish, nuts and seeds, fruits and vegetables]. During modern times, and advances in technology now have made other forms of food available for consumption [grains, dairy, and processed foods], which are suboptimal forms of nutrition. The foods recommended in the Paleo diet provide our bodies with long-lasting energy that also aid in burning fat.

What is the difference between Paleo and Primal?

‘Primal’ generally refers to Mark Sisson’s Primal Blueprint way of eating which is very similar to Paleo, but allows some leeway with certain types of dairy and has fewer restrictions on saturated fat intake. Sisson's mission was to provide a symptom where failure was no option. With an 80/20 goal, you may allow yourself a break in the path if needed. Primal followers don't need to feel emotionally bad for not eating perfectly Primal. In general, the Paleo Diet is a high protein, moderate fat diet, and the Primal Blueprint is considered to be a high fat, moderate protein diet. Many people who follow this way of eating consider the terms to be one and the same. How ever you personally decide to “title” the ancestral diet that you abide by, both stem from the core principle of eating the foods our bodies were designed to eat: plants and animals.

Enjoy

Avoid

Grains
Legumes
Dairy
Processed Foods
Alcohol
Starches

Tuesday, August 28, 2012

Eat Like a Predator


Why eating like a predator is beneficial to your health, and why I chose to convert.

Remember there is no such thing as perfect, but we can still practice. Practice what you preach, practice what you eat, and practice who you want to be. Practicing results in Success! You are what you eat!

Check out this awesome article I found on simplifying a Paleo diet. Although I practice and follow Primal Blueprint,    I found this website article  GNOLLS.ORG to be insightful, and straight to the point.


Glycemic Index, and Why We Should Care About It

Glycemic index and glycemic load offer information about how foods affect blood sugar and insulin. The lower a food's glycemic index or glycemic load, the less it affects blood sugar and insulin levels. Here you'll find a list of the glycemic index and glycemic load for more than 100 common foods.
FOOD Glycemic index (glucose = 100) Serving size (grams) Glycemic load per serving
BAKERY PRODUCTS AND BREADS


Banana cake, made with sugar 47 60 14
Banana cake, made without sugar 55 60 12
Sponge cake, plain 46 63 17
Vanilla cake made from packet mix with vanilla frosting (Betty Crocker) 42 111 24
Apple, made with sugar 44 60 13
Apple, made without sugar 48 60 9
Waffles, Aunt Jemima (Quaker Oats) 76 35 10
Bagel, white, frozen 72 70 25
Baguette, white, plain 95 30 15
Coarse barley bread, 75-80% kernels, average 34 30 7
Hamburger bun 61 30 9
Kaiser roll 73 30 12
Pumpernickel bread 56 30 7
50% cracked wheat kernel bread 58 30 12
White wheat flour bread 71 30 10
Wonder™ bread, average 73 30 10
Whole wheat bread, average 71 30 9
100% Whole Grain™ bread (Natural Ovens) 51 30 7
Pita bread, white 68 30 10
Corn tortilla 52 50 12
Wheat tortilla 30 50 8
BEVERAGES


Coca Cola®, average 63 250 mL 16
Fanta®, orange soft drink 68 250 mL 23
Lucozade®, original (sparkling glucose drink) 95±10 250 mL 40
Apple juice, unsweetened, average 44 250 mL 30
Cranberry juice cocktail (Ocean Spray®) 68 250 mL 24
Gatorade 78 250 mL 12
Orange juice, unsweetened 50 250 mL 12
Tomato juice, canned 38 250 mL 4
BREAKFAST CEREALS AND RELATED PRODUCTS


All-Bran™, average 55 30 12
Coco Pops™, average 77 30 20
Cornflakes™, average 93 30 23
Cream of Wheat™ (Nabisco) 66 250 17
Cream of Wheat™, Instant (Nabisco) 74 250 22
Grapenuts™, average 75 30 16
Muesli, average 66 30 16
Oatmeal, average 55 250 13
Instant oatmeal, average 83 250 30
Puffed wheat, average 80 30 17
Raisin Bran™ (Kellogg's) 61 30 12
Special K™ (Kellogg's) 69 30 14
GRAINS


Pearled barley, average 28 150 12
Sweet corn on the cob, average 60 150 20
Couscous, average 65 150 9
Quinoa 53 150 13
White rice, average 89 150 43
Quick cooking white basmati 67 150 28
Brown rice, average 50 150 16
Converted, white rice (Uncle Ben's®) 38 150 14
Whole wheat kernels, average 30 50 11
Bulgur, average 48 150 12
COOKIES AND CRACKERS


Graham crackers 74 25 14
Vanilla wafers 77 25 14
Shortbread 64 25 10
Rice cakes, average 82 25 17
Rye crisps, average 64 25 11
Soda crackers 74 25 12
DAIRY PRODUCTS AND ALTERNATIVES


Ice cream, regular 57 50 6
Ice cream, premium 38 50 3
Milk, full fat 41 250mL 5
Milk, skim 32 250 mL 4
Reduced-fat yogurt with fruit, average 33 200 11
FRUITS


Apple, average 39 120 6
Banana, ripe 62 120 16
Dates, dried 42 60 18
Grapefruit 25 120 3
Grapes, average 59 120 11
Orange, average 40 120 4
Peach, average 42 120 5
Peach, canned in light syrup 40 120 5
Pear, average 38 120 4
Pear, canned in pear juice 43 120 5
Prunes, pitted 29 60 10
Raisins 64 60 28
Watermelon 72 120 4
BEANS AND NUTS


Baked beans, average 40 150 6
Blackeye peas, average 33 150 10
Black beans 30 150 7
Chickpeas, average 10 150 3
Chickpeas, canned in brine 38 150 9
Navy beans, average 31 150 9
Kidney beans, average 29 150 7
Lentils, average 29 150 5
Soy beans, average 15 150 1
Cashews, salted 27 50 3
Peanuts, average 7 50 0
PASTA and NOODLES


Fettucini, average 32 180 15
Macaroni, average 47 180 23
Macaroni and Cheese (Kraft) 64 180 32
Spaghetti, white, boiled, average 46 180 22
Spaghetti, white, boiled 20 min, average 58 180 26
Spaghetti, wholemeal, boiled, average 42 180 17
SNACK FOODS


Corn chips, plain, salted, average 42 50 11
Fruit Roll-Ups® 99 30 24
M & M's®, peanut 33 30 6
Microwave popcorn, plain, average 55 20 6
Potato chips, average 51 50 12
Pretzels, oven-baked 83 30 16
Snickers Bar® 51 60 18
VEGETABLES


Green peas, average 51 80 4
Carrots, average 35 80 2
Parsnips 52 80 4
Baked russet potato, average 111 150 33
Boiled white potato, average 82 150 21
Instant mashed potato, average 87 150 17
Sweet potato, average 70 150 22
Yam, average 54 150 20
MISCELLANEOUS


Hummus (chickpea salad dip) 6 30 0
Chicken nuggets, frozen, reheated in microwave oven 5 min 46 100 7
Pizza, plain baked dough, served with parmesan cheese and tomato sauce 80 100 22
Pizza, Super Supreme (Pizza Hut) 36 100 9
Honey, average 61 25 12
The complete list of the glycemic index and glycemic load for more than 1,000 foods can be found in the article "International tables of glycemic index and glycemic load values: 2008" by Fiona S. Atkinson, Kaye Foster-Powell, and Jennie C. Brand-Miller in the December 2008 issue of Diabetes Care, Vol. 31, number 12, pages 2281-2283.
An earlier version of this table appeared here: "International tables of glycemic index and glycemic load values: 2002," by Kaye Foster-Powell, Susanna H.A. Holt, and Janette C. Brand-Miller in the July 2002 American Journal of Clinical Nutrition, Vol. 62, pages 5–56.

Breaking Bread Addiction

Breaking Our Bread Addiction

So how do we break our bread addiction?
There is good news! Most people attempting a paleo diet (which is ‘low-carb’, or low-sugar), can indeed regain your ability to burn body fat for energy—and once you’re ingesting enough protein and B vitamins, your serotonin levels won’t be completely dependent on eating sugar. (Eat more meat and eggs.) The relentless sugar cravings slowly dissipate over a couple weeks. You’ll find that not only do you not crave huge piles of empty sugar calories (bread, pasta, potatoes) with meals—as a bonus, you’ll find that it’s suddenly much easier to go without food entirely, because your body is learning how to burn fat again! You’ll be able to skip a meal without feeling like you’re going to die of hunger…and you’ll also discover that being a little bit hungry substantially boosts your mental capacities due to the action of Ghrelin (this is a hunger hormone. Your body secretes it when you haven’t eaten for some time. It makes you hungry, and blood levels plummet once you eat, once you’re no longer distracted by hunger pangs)

Info provided by GNOLLS.org (this website is a wealth of information)

Where Can I Save on my Grocery Bill?


Having a Paleo influenced lifestyle leads to many substitutions in your cooking; this however, can get pricey. With amazing stores like Whole Foods, and Good Earth ( Marin County) who provide fresh and local produce, and carry brands of odd ingredients you have never heard of, can be a special dieter's dream location. However, I have found that there are several ingredients that I use more often than others, and cost more to buy in smaller portions at your local health food store. With a little net surfing I discovered that Amazon.com can be my kitchen's main pantry supplier. Amazon.com has access to so many different distributors, which allows me to buy my favorite brands and foods in bulk, saving me both time and moolah.

Listed below are a few links to my pantry essentials:

Celtic Salt (1lb.) $9.20

Almond Flour (4lb. bag) $27.91

Arrowroot Powder (1lb.) $9.88

Spirulina Powder (2.2 lb.) $42.99

Maca Powder $18.28

Hemp Protein Shake Mix $18.33

Digestive Enzymes $16.50

Coconut Flour (4.4 lbs.) $19.99

Adobo Seasoning $9.76

Why I Use Celtic Salt

Celtic Sea Salt:  Refers to naturally moist salt harvested from the Atlantic seawater off the coast of Brittany, France.  This type of salt are harvested using the Celtic method of wooden rakes allowing no metal to touch the salt.


It is naturally air and sun-dried in clay ponds and gathered with wooden tools to preserve its living enzymes.  Because it is unrefined, it contains all of the 84 beneficial live elements found in sea water, with no chemical and preservatives nor any other additives

I personally use Selina Naturally Celtic Sea Salt. I buy in bulk from Amazon.com. Otherwise, it can get pricey from Whole Foods.
 
The Healing Virtues of Celtic Sea Salt

Celtic sea salt has tremendous healing virtues that have the exact opposite effects of refined salt.  It helps to balance out and nourish our body with minerals that our body lacks.  It is particularly helpful in helping with mucus elimination.  Here are some conditions that Celtic sea salt is also good for:

Sinus and bronchial congestion:  I have seen many times how Celtic sea salt when taken before sleep has helped the sufferer sleep through the night as it breaks up the irritating mucus, providing much relief.

Regulate blood pressure:  We are right to say that salt causes high blood pressure but it is the toxic table salt that is the culprit.  Celtic sea salt has been shown to actually normalize blood pressure.  It literally goes around your body and 'scrounges' for the harmful sodium deposits and completely eliminates it from your body.  If you have high blood pressure, pure salt will bring it down.  But if you have low blood pressure, pure salt will bring it up.  Only nature has been designed with the ability to do this.

Deeper and more restful sleep:  When Celtic sea salt is taken with warm water before bedtime, it promotes a deeper and longer sleep that is both restful and refreshing.  Nor does it cause you to wake up and wanting to urinate.

Water retention:  We often hear that salt causes water retention.  Again, this is only because the wrong salt was taken¾table/commercial salt.  Celtic sea salt does the opposite by helping our body properly balance out the electrolyte minerals and releasing the retained water.

Kidney stones:  Celtic sea salt has also been reported to actually dissolve kidney stones.

Building the immune system and aids healing:  Celtic sea salt provides the rich minerals directly to our cells to enhance resistance to infections and bacterial diseases.  It also helps our body heal quicker when there has been a surgery, sickness, burns, mental disorders, etc.

Prevent over-acidity in body:  The rich minerals effectively eliminates unwanted sodium from the body, extracting excess acidity in the body, especially in the brain.  The electrolytes are vital to the nerves for communication and information processing of the brain cells.
Helps control saliva:  If you drool in your sleep, it could mean that your body is deprived of the right kind of salt, and that you are not drinking enough water.  This condition may also lead to double chin as your saliva glands work doubly hard to lubricate your insides.  Drink more water with Celtic sea salt to stop this condition.  

Wound Healing:  Bathing wounds in sea salt water does not sting, and it helps wounds to heal faster. Also helpful for gargling or drinking to ease sore throats. 

Diabetics:  Helps balance out sugar in blood in diabetics. 

Muscle cramps:  Providing essential minerals to the muscles and preventing muscle cramps.
Strong alkalinizer:  Helps keep our body at the right pH.  This is important as an over-acidic body creates many health problems and an endless list of degenerative diseases.


Other Types of Salts:
Salt is essential for the survival of all living creatures, including human.  It is needed to regulate the water content in our body.  We often hear bad press about salt, and indeed table salt which is refined, is extremely unhealthy and toxic.  What our body really needs is natural pure salt.  Taking the wrong type of salt is detrimental to our health. 


In fact, without the right kind of salt, our body will encounter many kinds of problems.  Is it any wonder then, by taking table salt, our body is actually deprived of the real salt and minerals.  Here's only a small shocking list of what can happen when our body lacks proper salt:
  • High blood pressure
  • Accelerated aging cellular degeneration
  • Respiratory and blood sugar problems
  • Liver failure, kidney problems, adrenal exhaustion
  • Heart muscles tire and lacerate, causing fatal heart attack
There are many types of salt but I want to talk here about three types of the more popular salt. 


Table Salt:  Also known as common salt, is commonly used by most people for cooking and for food preservation.  Table salt is refined (processed), removing 82 out of the 84 minerals in salt, leaving behind only sodium and chloride.

Over-consumption of table salt causes many untold health problems.


Table salt is composed of 40% sodium and 60% chloride.  The human body needs salt to function.  Salt is responsible to help carry nutrients into the cells.  It helps regulate other bodily functions, such as blood pressure and fluid volume.
It is now known that it is really table salt that is causing many untold health problems, regardless of its amount. Because it is refined and processed, what is left of table salt is only sodium and chloride which are toxic to our body. 

Sea Salt:  Sea salt is a general term that refers to salt derived directly from the sea.  And that is what it is, except that it is refined¾similar to table salt.


Sea salt is thought to be healthier and more flavorful than table salt, but in actual fact it is actually processed and minerals and trace elements are removed.


Now that you know that table salt is harmful, remove it from your kitchen shelf and replace it with Celtic sea salt.  Use Celtic sea salt for all flavoring just as you would in place of table salt. 

Generally, you would need only 2/3 of the amount you normally use.  For example, if the recipe calls for 1 tsp of salt, then just use 2/3 tsp and it would give your cooking sufficient (and better) taste and flavor.





Lemon Salad Dressing

Ingredients:

1/4 cup olive oil
juice of 1 lemon
2 garlic cloves minced
Celtic salt

Instructions:

Finely chop garlic, sprinkle with salt. Take side of knife blade and press garlic into cutting board. Continue to chop and smooth until garlic is wet. Place garlic into olive oil. Add salt for taste. Let sit in fridge until chilled, remove majority of garlic with a fork. Shake and serve.

I drizzle this over mixed greens with sliced Heirloom tomatoes. This dressing is finger lickin' good!

Chicken Piccata

Ingredients:

 4-6 flattened chicken breasts
2 garlic cloves finely chopped
1/2 cup almond flour(season with salt and pepper, and 1 tsp. garlic powder)
2 tablespoons lemon juice
2 tablespoons capers
1/2 cup chicken broth or 1/4 cup white wine and 1/4 cup chicken broth
1-2 tablespoon oil
1 tablespoon butter (optional, add extra oil instead)
Salt and pepper
1 tablespoon arrowroot powder (you may use Wondra or flour if you are not gluten intolerant)

Instructions:

-Pound flat chicken breast so they are 1/8-1/4 inch thin, lightly salt and pepper both sides
-Lightly coat chicken with seasoned almond flour
-Heat skillet with butter and oil, brown chicken on both sides (5-8 minutes) Remove from heat and set aside and cover to keep warm
-Add finely chopped garlic (you made need to add 1 Tb. of olive oil) and cook until lightly browned
-Add wine and chicken brother, or just chicken broth, and lemon juice to de-glaze pan
-Add chicken back to pan and add capers
-Cook on medium to low heat until chicken is cooked through (5-10 minutes)
-Place 1/4 cup of liquid in cup and add arrowroot powder. Mix until dissolved. Add mixture to pan with chicken, reduce heat and simmer until slightly thickened.

*I love capers so I always add more than what is called for. Also if you you prefer to use regular flour, make sure to only lightly dust the chicken. Shake remaining off. Too much flour = gooey mess.

Tortilla-less Fajitas with Fajita Dip

Ingredients:
4 chicken breasts cut into tenders
2 green bell peppers sliced
1 orange bell pepper
1 large onion slices into half moon slices
1 roasted red pepper diced (optional, but mighty tasty)
Adobo seasoning
Salt and Pepper
1 can Fire roasted tomatoes

Instructions:
-Place chicken tenders in ziplock bag. Add garlic olive oil to coat, salt and pepper to taste, 1/2 Tablespoon Adobo seasoning. Let stand 10-15 minutes
-Heat grilling pan to medium high heat. Add 1 tablespoon or less garlic olive oil. Grill chicken tenders until brown on outside and slightly uncooked in the inside. Place in bowl.
-Grill onions alone until golden brown and tender. Season with salt and pepper, and a sprinkled layer of Adobo seasoning. Set aside.
-Grill bell peppers until there is a slight charred. Season with salt and pepper, and a sprinkled layer of Adobo seasoning.
-In a large pan heat can of fire roasted tomatoes. Season with a sprinkle of salt, pepper, and Adobo. Add grilled peppers, chicken and it's juice, roasted red pepper, and sauteed onions. Heat until chicken is cooked.

Garnish with cilantro and Fajita Dip (recipe as follows)

Fajita Dip
1/4 cup plain Greek yogurt
2 tsp. fresh lemon juice
1 tsp garlic powder
1/4 tsp. salt
2 tsp. finely chopped cilantro
Mix and serves

Monday, August 27, 2012

Ahi Tuna with Warm Kale salad


(serves 1 for dinner and 2 as an appetizer)

Ingredients:
3/4 -1 lb sushi-grade ahi tuna chopped in small chunks
1/2 tsp. fresh grated ginger
1 tsp. sesame oil
2 green onions sliced
1 1/2 tablespoons soy sauce
1 tsp. fish sauce (optional)
1-2 tsp. seasoned rice vinegar
Sriracha for taste
Sesame seeds

Mix together and add chopped ahi to sauce. Sprinkle with sesame seeds
1/2-1 bag pre-mixed kale salad with cabbage and carrots
 Heat pan with 1 tsp. sesame seed oil and 1/2 tablespoon of olive oil. Add kale and cover. Continue to steam until slightly tender 3-5 minutes. Add 1/2 tablespoon soy sauce and 1 tsp. fish sauce. Mix and cover for 1 more minute. Plate warm kale and top with ahi mixture.
Sprinkle with sesame seeds

Top 10 Primal Pantry Essentials and Superfoods



Celtic Salt- Replaces table salt and sea salt. Celtic sea salt has tremendous healing virtues that have the exact opposite effects of refined salt.  It helps to balance out and nourish our body with minerals that our body lacks.  It is particularly helpful in helping with mucus elimination.
Almond Flour-replaces baking flour, toasting almond flour can substitute bread crumbs, and use instead of flour for dredging chicken
Coconut flour- used in lots of paleo baking recipes
Arrowroot powder-replaces cornstarch, and is used in cakes and breads to help lighten and fluff up dense almond flour
Chia seeds- Used as substitutions for fat in baking, tasty soaked in fruit juice,and fun to eat raw.  (I put in my veggie protein drink daily) Also a superfood (see below)
Adobo Seasoning-tasty seasoning for turkey and chicken,delicious on sweet potatoes, awesome as a fajita seasoning for onions and peppers.
Almond Milk- Substitute for milk, and can replace juice in smoothies
Honey-replaces sugar in coffee, can be a sugar substitute in baking, buying local raw honey can help with allergies (don’t give to babies)
Coconut Oil-Great for browning meat and stir frys, and can be used in baking. Coconut oil is rich in vitamins and minerals and especially rich (60%+) in important fatty acids, the medium chain triglycerides (MCTs)Coconut Oil has been mistakenly labeled as unhealthy due to its high saturated fat content.  However, modern science has now refuted these earlier claims and instead, is praising the health benefits with some even stating it as the “healthiest oil on earth.”
Full Fat Coconut Milk- replaces dairy milk and cream in cooking and baking. Awesome for thickening soups.
Super Foods- great additions to add into shakes and smoothies

Maca Powder-Maca has long been used to increase stamina, boost libido, and combat fatigue for good reasons. The root is a superb adaptogen, as it enables the body to more easily adapt to and regulate stress factors imposed upon it. Studies have also identified four alkaloids present in maca, which are known to nourish the endocrine system (the system in the body which is responsible for the production and maintenance of hormones). Maca root is a highly nutrient-dense whole food, as it is packed with vitamins, plant sterols, many essential minerals, amino acids and healthy fats. This is a particularly powerful and balanced food for athletes and those who are looking to combat stress or increase stamina.Maca is a very potent food, and just a little maca sprinkled into recipes turns any meal into a supermeal. With an earthy taste that is mildly nutty with a hint of butterscotch, maca is easily blended into superfood smoothies, various milks, chocolates, or mixed into flour for dessert recipes. Alternately, use maca straight by taking in a capsule form, and enjoy its benefits anytime and anywhere.

Spirulina-Spirulina is a type of blue-green algae that is rich in protein, vitamins, minerals, and carotenoids, antioxidants that can help protect cells from damage. It contains nutrients, including B complex vitamins, beta-carotene, vitamin E, manganese, zinc, copper, iron, selenium, and gamma linolenic acid (an essential fatty acid).

Chia Seeds-
  • 2 times the protein of any other seed or grain,Chias seeds are said to have:
  • 5 times the calcium of milk, plus boron which is a trace mineral that
    helps transfer calcium into your bones,
  • 2 times the amount of potassium as bananas,
  • 3 times the reported antioxidant strength of blueberries
  • 3 times more iron than spinach
  • copious amounts of omega 3 and omega 6, which are essential fatty acids
They are a complete source of protein, providing all the essential amino acids in an easily digestible form. They are also a fabulous source of soluble fibre.
Like flax, chia is highly ‘hydrophilic’ - the seeds absorb water and create a mucilaginous gel. They can hold 9-12 times their weight in water and they absorb it very rapidly - in under 10 minutes.

Antioxidants One advantage of chia is that because it has such a high antioxidant content, the seeds stay stable for much longer, whereas flax, for example, may turn rancid. Chia seeds can easily be stored dry for 4-5 years without deterioration in flavour, odour or nutritional value. You can substitute chia in any recipe that calls for flax.

  • Provides energy
  • Boosts strength
  • Bolsters endurance
  • Levels blood sugar
  • Induces weight loss
  • Aids intestinal regularity

Turkey and Chicken Loaf


Ingredients:
1 pound ground chicken
1/2 pound ground turkey
8 oz. can tomato sauce (save 1/4 for topping)
1/4 cup finely chopped onion (sauteed 2-3 minutes)
1 1/2 finely shredded carrots
1/4 cup almond flour (substitute almond flour for 1/2 cup oatmeal and do not add carrots if you are not paleo-driven)
salt and pepper to taste
1 egg beaten
1-2 tablespoons dijon mustard for topping only

Pre-heat oven to 350

Instructions:
Mix all ingredients together. Place in greased loaf pan. Mix remaining tomato sauce with mustard. Smooth over top of loaf. Bake at 350 for 1 hour. Insert knife to make sure meatloaf is cooked through. Also, when removed from over there is lots of liquid. Allow liquid to absorb back into loaf. It takes about 10 minutes.
I use almond flour as a bread crumb/oatmeal as Gluten-free substitute. 

Salmon Marinade


Ingredients:
1/4 cup butter
1/4 cup olive oil
1/2 cup horseradish
1 teaspoon Italian seasoning
2 tablespoons lemon juice
4-6 green onions chopped
1 teaspoon mustard
4 tablespoons mustard
4 tablespoons fresh parsley
salt and pepper to taste
Capers

Saute onions in olive oil and butter until tender.
Add remaining ingredients.
Heat over medium heat in sauce pan for approx. 5-7 minutes.
Cover fresh salmon with sauce. Options for cooking:
Cover in tin foil and bake
Saute in mixture on stovetop
Make tin foil packet and throw on grill

Shepherd's Pie (courtesy of Primal Blueprint Cookbook)

Ingredients:
1 head cauliflower
4 tablespoons butter
1-3 tablespoons cream (optional)
salt and pepper to taste
3 tablespoons olive oil
1 medium onion chopped
1 cup frozen peas and carrots thawed
3/4 cup frozen green beans thawed
1 pound ground beef or bison (or use leftover beef and cut into small pieces)
1 tablespoon coconut flour or almond flour
3/4 cup beef stock or broth
1 tablespoon chopped fresh thyme or 1 tsp. dried
1 tablespoon chopped fresh rosemary or 1 tsp. dried

Preheat oven to 400

Break the cauliflower into chunky pieces and steam until just tender. Put in the food processor with 2 tablespoons butter and process until smooth. Add salt and pepper to taste. Add cream (optional). Set aside.
Heat oil in a skillet over medium-low heat. Add onion and saute several minutes until soft. Add beef and cook for about 5 minutes, stirring to break up the meat so it browns evenly. Add peas, carrots and green beans and cook another five minutes. Stir in coconut flour. Add broth and herbs and reduce the heat to low and simmer., stirring occasionally, for about 5 minutes. Add salt and pepper to taste. Remove from skillet and put into a 9 inch pie pan. Spread the cauliflower over the top.
Scatter 2 tablespoons of butter cut into small pieces on top of the cauliflower. bake 30-35 minutes.