Find some local organic peaches and use this to top off any number of protein dishes for a balanced meal, including meats, fish, and eggs/omelettes.
Cut an X on the bottom of each peach. Bring a large saucepan of water to a boil. Immerse peaches in boiling water. Blanch for about 1 to 3 minutes or until the skin starts to peel away easily when tested. Remove to a bowl of cold water. Remove the skin from peaches. Cut the peaches in half and remove and discard pits. Chop peaches coarsely.
Combine peaches with remaining ingredients in the same large saucepan. Stir over medium-high eat until the sugar is dissolved. Boil, uncovered, for about 20 minutes, stirring occasionally, until thickened. Spoon hot chutney into hot sterilized jars.
Makes about 4 cups (1 quart/1 liter)
Prep time: 3 mins
Total time: 3 mins
1/2 avocado, mashed
1-2 tablespoons unsweetened cocoa powder (the more, the chocolatey-er)
2 teaspoons raw honey
1 teaspoon sunbutter (or other nut butter)
pinch of sea salt
dark chocolate chips-optional
Mash up your avocado.
Add in your cocoa powder, raw honey, sunbutter, pinch of salt and mix thoroughly.
Top with dark chocolate chips if you would like. I liked.
Eat it up!
**if you want to double up the chocolatey flavor and give your pudding a protein boost, add a tablespoon of your favorite chocolate protein powder
For an even creamier texture, puree in your food processor.
Clients and friends are always asking me how I make my sweet potato fries, so without further adieu…
All you need is sweet potatoes, spices and extra virgin olive oil.
Pre-heat oven to 300
Rinse potatoes with hot water, and halve long ways. Place the two halves face down, and cut long ways again several times across. Repeat once more, and you have fry-shaped sweet taters.
Throw into a large mixing bowl with some olive oil and spices. My two favorite options are Italian/pesto spices + garlic powder (fantastic with organic ketchup) OR
cinnamon, nutmeg and vanilla extract.
Spread out on a baking sheet and cook for 30-40 minutes, depending on your oven. When the edges are golden brown, take them out and let cool for a few minutes before eating.
Sprinkle with crumbled goat cheese to taste.
Some health facts about sweet potatoes:
1. High nutritional value
A 7-ounce (1 cup) serving of sweet potatoes contains 65% of the minimum necessary daily amount of Vitamin C. Sweet potatoes are also high in calcium, folate, potassium and beta-carotene. Beta-carotene is an antioxidant which converts to Vitamin A in the body: one serving of sweet potatoes can provide you with as much as 700% of the US RDA for Vitamin A. The Center for Science in the Public Interest rates sweet potatoes as the number one most nutritious vegetable because they such are so nutritionally rich.
2. Low glycemic index
If you are unfamiliar with this term, the glycemic index indicates the impact a food substance has on blood sugar levels. A high glycemic index means blood sugar levels can spike. Diabetes and others who monitor their blood sugar levels seek to avoid foods with a high glycemic index or load. Sweet potatoes have a glycemic load of only 17. (By way of comparison, a white potato has an index of 29.)
3. Accessing sweet potatoes’ nutritional benefits is easy
To gain the maximum health benefits from eating sweet potatoes, avoid discarding their skins — much of their healing potential resides in this portion of the tubers. Also, following the common dieters’ fallacy of avoiding all fats reduces your ability to access sweet potatoes’ benefits: beta-carotene absorbs more thoroughly into the body when consumed with a small amount of fat. Recent research seems to indicate that steaming or boiling sweet potatoes rather than roasting them helps preserve their low glycemic index.
4. Good for your skin
Their high levels of Vitamin A and beta-carotene means sweet potatoes are a skin superfood. The substances on many pricey skin-care products like retinol and retinoic acid are actually derived from Vitamin A. Plus beta-carotene combats the free radicals which result skin aging.
5. Sweet potatoes are like yoga
Their high potassium content means sweet potatoes can alleviate muscle cramps which are often related to potassium deficiency. During times of stress, the body uses more potassium, so eating sweet potatoes can help protect you from the negative health effects of tension.
6. Easy to grow in your garden
Starting a vegetable garden is a great way both to reduce your grocery bill now, and to reduce your dependency on grocery stores for the long-term. Sweet potatoes make a good beginner’s garden crop. Although originally native to South America, this type of tuber only requires 100 frost-free days in order to grow, so you do not have to live in the tropics to harvest some of these nutritionally valuable tubers. Sweet potato plants have fewer diseases than other types of potatoes, and they are relatively undemanding plants, requiring little in the way of water or fertilizer. You can read more about growing sweet potatoes here: Robb Wolf Farm Radio
Many of you have been looking for a sweet tooth fix on your cheat day, so here’s a healthy-ish option to try out! (Sorry, these aren’t sugarless. There is about 8 grams of sugar per cookie. Double that if you use the butterscotch chips.) They DO have plenty of fiber and omega fats! Tip: for guilt-free cookies, get organic coconut sugar!
These aren’t paleo, but you can get gluten free oats from any grocery store, for those of you worried about oatmeal/gluten.
The butterscotch is made from scratch, so no hydrogenated oils!
Homemade Organic Butterscotch Chips
1/2 cup organic (raw if you can find it) butter
1/2 cup organic raw coconut oil
1 cup organic brown sugar (or better yet, organic coconut sugar. Madhava makes some you can find at Earthfare)
1 teaspoon organic vanilla extract
In a saucepan, melt together butter, coconut oil and brown sugar. Stir continually until all ingredients are mixed well, bringing the mixture ALMOST to a boil, then turning down the heat. Cook and stir some more on low heat until the sugar is dissolved and the mixture is a liquid.
Remove the mixture from the heat and stir in vanilla extract. Pour the contents onto a parchment paper lined container. I used a pyrex 2 quart rectangle dish.
Store them in an air tight container in the fridge.
If you like oatmeal with some spice you could easily add a little cinnamon and nutmeg to your liking.
2 cups organic whole wheat flour
1/2 cup ground flax seed
1 t baking soda
1 t sea salt
1 t cinnamon
1/2 t nutmeg
1/2 t cardamom
1/2 cup (1 stick) organic butter – room temperature
1/2 cup organic brown sugar
2 organic eggs
1/2 cup raw local honey (or brown rice syrup if you prefer)
1 t vanilla extract
3 cups old fashioned organic oats (Bob’s makes certified gluten free oats)
1⁄4 cup organic applesauce (no sugar added)
Stir together dry ingredients (flour, salt, baking soda and spices).
In a mixing bowl, beat butter and sugars. Add in honey, eggs and vanilla. Slowly add in dry mixture and beat together. Stir in oats, applesauce, coconut, and fruit (or butterscotch chips)
Drop spoonfuls onto baking sheet.
Bake 12-14 minutes at 350.
Makes 2 dozen
Courtesy of your favorite Viking
1. Shred 2-3 medium sweet potatoes
2. Pan fry 1/2 pound of bacon in bite-size pieces to desired crispiness (if you aren’t into bacon, feel free to sub another meat)
3. Throw in 1 medium chopped onion for a few minutes after bacon is cooked how you like it
4. Dump in shredded sweet potato and salt and pepper to taste
5. Stir together, put a lid on, and let bacon fat/grease cook the sweet potato stirring several times over medium heat (takes 15minutes ish). If it looks like a lot of fat for you, strain out the fat and add back in what you want once you put the sweet potatoes in.
This is the original recipe…there are lots of alternatives like sausage or other meats, white/red potatoes instead of sweet, zucchini or squash instead of sweet potatoes, cayenne pepper or other seasonings to change of the flavor. HOWEVER, the original recipe still reigns supreme!
Try out these amazing pancakes next Sunday morning.
NO FLOUR, NO GRAIN! Super quick and easy
1 Scoop raw creamy Almond Butter
Mix 1 egg, half a banana (mash thoroughly), a dash of cinnamon, and 1 scoop of raw creamy almond butter in a bowl. Use 1/2 tablespoon of coconut oil in pan. Turn stove top on medium and heat pan. Take spoonful of mix and place on pan. Cook 2 minutes on first side or until bubbles start forming around the edges. Flip and cook 1 minute on second side or until center is cooked through.
Spaghetti Squash Puttanesca
This vegetable dish, disguised as a pasta, is a fresh and flavorful take on a traditional Italian recipe.
Total Fat 8g
Saturated Fat 2g
Total Carbohydrate 28g
Dietary Fiber 5g
Protein 17-40 grams, depending on protein choice
spaghetti squash puttanesca
Total Time: 30-40 min
Prep Time: 20 min
1 large (4- to 4 1/2-pound) spaghetti squash
1 pint(s) grape or cherry tomatoes, cut into quarters
1/2 cup(s) (loosely packed) fresh basil leaves, thinly sliced, plus additional for garnish
2-4 can(s) (5-ounce) white or light tuna in water, drained and flaked, or other meat of choice ie grassfed beef, wild salmon, chicken or venison
1/4 cup(s) pitted olives, chopped
1 tablespoon(s) drained capers, coarsely chopped
1 tablespoon(s) olive oil
Sea salt and pepper
Freshly grated Parmesan or goat cheese, for garnish
Halve squash longways and place two halves on baking pan, bake at 350 for 40 minutes. If you’re in a hurry, place squash in 9-inch glass pie plate and pierce 6 times with sharp knife. Microwave on High 5 to 6 minutes per pound, about 20 minutes, or until squash is tender when pierced with knife. Cool 10 minutes for easier handling.
Meanwhile, in medium bowl, mix tomatoes, sliced basil leaves, tuna (or other meat of choice), olives, capers, oil, vinegar, 1/4 teaspoon salt, and 1/8 teaspoon freshly ground black pepper until combined.
Cut squash lengthwise in half; remove and discard seeds. With fork, scrape flesh to separate into strands and place in large bowl; discard shell. Drain squash if necessary. Add 1/4 teaspoon sea salt and 1/8 teaspoon freshly ground black pepper; toss to combine.
Divide squash among 4 dinner bowls. To serve, top with tomato mixture; garnish with basil leaves and fresh parmesan or goat cheese.
1 red onion, diced
4 cloves garlic, minced
2 tbsp. extra-virgin olive oil
1 pound ground beef
1 pound mild Italian sausage (we used turkey burger instead because we already had it)
2 tb. dried oregano
1/2 cup fresh basil, chopped
1/2 tsp. cayenne pepper
1/2 tsp. sea salt
1/2 tbsp. black pepper
1 (14 1/2-ounce) can diced tomatoes, juices drained
1 (6-ounce) can tomato paste
5 – 6 zucchinis, thinly sliced long way with a mandolin slicer (we did this by hand, as we don’t have a mandolin)
optional: 1 cup sliced black olives
Preheat oven to 350 degrees. In a large soup pot sauté the onions and garlic in the extra-virgin olive oil for about 3 minutes. Add the ground beef and sausage (or turkey as we used), and brown.
Season the meat mixture with all of the dry ingredients, add the drained diced tomatoes and tomato paste, and mix well.
In a 9 x 11 glass baking dish place a layer of sliced zucchini, making sure to overlap the long slices, ladle on a thick layer of the meat mixture, and top with the sliced black olives. Top meat and olive layer with another layer of sliced zucchini, and top with a final layer of the remaining meat mixture. Cover tightly with aluminum foil and bake for 30 minutes. Let the lasagna sit for 10 minutes before slicing and serving.
Courtesy of Catalyst Athletics
Time: 1 hour
• 12 oz yams
• 12 oz sweet potatoes
• 1/2 cup coconut milk
• 1/4 cup cashew butter (or other nut butter except peanut butter)
• 3 tsp cinnamon
• 2 tsp balsamic vinegar
• 1 1/2 tsp ginger
• 1 1/2 tsp nutmeg
• 1 tsp cardamon
• 1 tsp cloves
• 2 eggs
Preheat the oven to 350 degrees. Peel and chop the yams and sweet potatoes into cubes. Boil the yams and potatoes in water until soft; around 10 to 15 minutes. Drain the water, then mash well and add the coconut milk, nut butter, vinegar, and spices. Mix, then add the eggs. Continue mixing until the pie is uniform and smooth.
Grease a 6-inch baking dish with coconut oil. Pour the pie mix into the dish, then bake for 30-35 minutes. Allow to cool, then cut into squares and serve. This can be prepared a day ahead of time, and you can serve it cold.
Some options: Sprinkle the top with cinnamon, nutmeg, and ginger. Top with pecans.
Zone info: 6 servings at 3.5 carb blocks, 0.3 protein blocks, 8 fat blocks (12 grams)