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Category: Recipes

Paleo Morning Glory Muffins

Thanks to Amanda Dietrich of Mini Me Maternity for sharing her muffin recipe. The carrots, apples, raisins and coconut provide natural sweetness along with fiber, loads of vitamins, potassium, and protein.

The Paleo diet (short for Paleolithic) is based primarily on pasture raised meat, eggs, vegetables, fruit and nuts. Grains, dairy, processed sugars and processed oils are avoided. I do not subscribe specifically to this diet (hey I like rice, pasta, and potatoes on occasion). While we could endlessly debate the many interpretations of a “healthy diet”, for me this includes plenty of protein, lots of colors and textures, minimal sugar and things that come from a box, plenty of healthy fat, and lots of water.

I offer you this recipe because it is safe for those sensitive to gluten and dairy and is packed with healthy fruits and veggies.

Try these and let me know what you think.

Paleo Morning Glory Muffins

Ingredients

2 1/2 cups almond flour (can also substitute coconut flour)
1 tablespoon cinnamon
2 teaspoons baking soda
1/2 teaspoon salt
2 cups carrots, peeled and grated
1 large apple, peeled, cored and grated
1 cup shredded coconut
1 cup raisins
3 large eggs
2 tablespoons honey
1/2 cup coconut oil
1 teaspoon vanilla

1 cup walnuts chopped (optional)

 

Directions

1. Preheat oven to 350 degrees. Line 2 muffin tins with muffin liners. Recipe yields approx 18 muffins.
2. Combine almond flour, cinnamon, baking soda and salt in a large bowl.  Add carrot, apple, coconut, walnuts and raisins and combine well.
3. In a separate bowl, whisk eggs, honey, oil and vanilla extract together.
4. Pour the wet mixture over the dry ingredients and mix very well. The batter will be very thick.
5. Spoon the batter out into muffin pan and place on upper or middle rack of your oven for 25 minutes.
6. When a toothpick inserted into the top of a muffin comes out clean, the muffins are done.
7. Cool muffins in the pan for 8-10 minutes and then remove to a rack to finish cooling.

 

Let Them Eat (Gluten Free) Apple Cake!

Ok last month I gave you a salad recipe so this month – cake!

Apple Cake ice cream 3.13

My buddy Rachel is a self proclaimed “megan” meaning she is gluten free, dairy free and consumes mostly meat, veggies, fruit and some grains. So my sweetie Jack found this cake recipe for her birthday dinner last month. It was a big hit!

I love that  (besides being delicious) the recipe is fairly easy to put together and contains ingredients you should be able to pick up at any grocery store. While I would hardly consider cake health food, the apples provide vitamin C, soluble fiber and powerful antioxidants that have been shown to lower the risk of heart disease, stroke, Alzheimers, cancers and other diseases. Cinnamon has been shown to regulate blood sugar and walnuts are linked to improved brain function. So have an occasional piece of homemade cake and enjoy!

We experimented with sweet vs tart apples and I favored the sweet. The original recipe called for Golden Delicious. The cake has a chewy, brownie like consistency and you really do need to cook it for an hour to get it cooked all the way through. Try this recipe and let me know what you think.

Apple cake 3.13 (2)

 

Rachel’s Gluten Free Apple Cake

Ingredients:

  • 3/4 cup buckwheat flour
  • 3/4 cup almond flour
  • 1/4 cup rice flour
  • 1/4 cup tapioca flour
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1 tsp baking soda
  • 1/2 tsp baking powder
  • 1/2 tsp salt
  • 1 3/4 cups white sugar
  • 1 cup light olive oil
  • 3 eggs
  • 4 small apples – peeled, cored and chopped
  • 1/2 cup chopped walnuts

Directions:

1. Preheat oven to 350 degrees. Grease a 9 X 13 inch pan (I recommend butter) and lightly flour (I used rice flour).

2. Whisk first seven ingredients (flours to salt) in a bowl.

3. Whisk sugar, oil and eggs in a separate bowl.

4. Stir sugar mixture into flour mixture and combine well. Fold in apples and walnuts.

5. Pour and press batter into pan. The batter will be very thick – use your hands to mush it into the pan.

6. Bake in the preheated oven for one hour, or until a knife inserted in the middle of the cake comes out clean.

 

Apple Cake whole 3.13

 

Lemony Arugala Hazelnut Salad

I love this salad for it’s simplicity and delicious spicy, tangy flavor. Try it and let me know what you think.

arugala salad March 2013

 

Ingredients:

 

  • 1 tbsp. Dijon mustard
  • 2 chopped garlic cloves
  • juice from 1/2 a lemon
  • 1/4 cup extra virgin olive oil
  • salt and pepper to taste
  • 6 cups baby arugula
  • 1/4 cup toasted hazelnuts

The easiest way I have found to make salad dressing is to put all my ingredients in a jar with a lid and shake it. So do that (mustard, garlic, lemon, oil, salt and pepper). Ok now taste it to make sure it is the right amount of delicious. Toss your dressing with your greens, top with the hazelnuts and dinner is served!

 

 

Bone Broths Support Your Bones And Teeth

You may have heard me talk about (or seen the crock pot in the kitchen with) bone broths, also called continuous soup, or perpetual soup.

 

This is basically a chicken frame (bones n bits) covered in water and slow roasted in a crock pot.  I cook mine for a minimum of four days. You could certainly create a lovely and nourishing stock by cooking your bird for 24 hours.  There are a whole host of reasons why this is good for you to drink especially here in the Pacific Northwest in the winter.

According to traditional Chinese medicine, bone broth nourishes our kidneys and adrenal glands, which can become depleted when stressed. It also supports your chi and builds blood.
The minerals released from the long slow cooking process support healthy teeth, bones and skin. Just be sure to add a tablespoon of apple cider vinegar – thanks to my acupuncturist Danielle Melanson for this tip. The acid facilitates the extraction of minerals and nutrients from the bones into the soup. Add two tablespoons of vinegar per quart of water (for about 2 pounds of bones).
I make a batch of broth about once a week then sip on it, or use it to cook rice, steam veggies (save the broth and drink it – in the south this is called “pot liquor”) or start a pot of soup. Toss in some leftover chicken and veggies, maybe a little rice or quinoa, and you have a fast healthy dinner.
What are your favorite winter warming foods?

 

Anne McCranie is a Portland, Oregon based Personal Trainer and Licensed Massage Therapist. She enjoys eating, talking about, and sharing good food. The above information is intended to spark your interest in new food. Please see your medical professional for specific dietary advice.

Louisiana Style Carrot Salad

I came upon a version of this recipe while I was home for the holidays and wanted to share it with you. Carrots are loaded with vitamins A, C, K, and potassium and the shrimp and eggs pack a protein punch. Try this and let me know what you think.

Ingredients:

  • 10 – 12 large carrots, sliced into 1/2 inch matchsticks
  • 2 cups small to medium shrimp
  • 4 boiled eggs
  • 1 cup mayonnaise
  • 1/4 cup yellow mustard
  • 1 tbsp creole mustard (sub brown or dijon if needed)
  • 3 tbsps olive oil
  • 1/2 cup diced celery
  • 1/4 cup diced red bell peppers
  • 1 tbsp minced garlic
  • 1/2 cup sliced green onions
  • salt and pepper to taste
  • hot sauce to taste

Prep:

Set a bowl of ice water in the sink. Peel and devein your shrimp. Bring a large pot of water to boil and poach your shrimp 1-2 minutes until just pink. Scoop them out and place in the ice bath. Poach carrots in your shrimp water until just tender and scoop them out and into the ice bath. Separate eggs whites from yolks and dice the whites. In a large bowl mix the yolks, mayonnaise, mustards and oil. Mix in peppers, garlic, onions and add salt, pepper and hot sauce to taste. Drain your carrots and shrimp. Mix the cooled carrots, shrimp and egg whites with the dressing and serve.