Tag: #healthyfats

Almond Flour Shortbread Cookies

Almond Flour Shortbread Cookies

These little morsels are vegan, gluten free, paleo, and super yummy. Magpie and I made a batch to bring to our friends’ New Years Eve party and they were a big hit! They’re easy to put together, and once you have the ingredients in your […]

Vegan Kale & Pumpkinseed Pesto

Vegan Kale & Pumpkinseed Pesto

Pesto is one of those power-packed foods that makes me feel damn good. I like to keep a jar of some version of pesto in the fridge pretty much all the time. It’s a quick healthy snack with some raw vegetables for dipping, a spoonful […]

Peanut Butter Coconut Love Bombs

Peanut Butter Coconut Love Bombs

Because sometimes you feel snacky.

Because sometimes you feel like your sweet tooth is biting you, really hard, and you want to make a rational choice. One that doesn’t leave you feeling gross 10 minutes later due to a big-ass glucose spike followed by the telltale sugar crash.

From wikipedia: A sugar crash or glucose crash is the fatigue after consuming a large quantity of carbohydrates, also known as reactive hypoglycemia. It is variously described as a sense of tiredness, lethargy, irritation, or hangover, although the effects can be less if one has undertaken a lot of physical activity within the next few hours after consumption. The alleged mechanism for the feeling of a crash is correlated with an abnormally rapid rise in blood glucose after eating. This normally leads to insulin secretion (known as an insulin spike), which in turn initiates rapid glucose uptake by tissues either accumulating it as glycogen or utilizing it for energy production. The consequent fall in blood glucose is indicated as the reason for the “sugar crash”.

Well darling, nobody wants that.

Try making a batch of these next time the sugar beast comes calling. The combination of peanut butter and coconut provides a healthy dose of fats, and a little protein to boot. The trivial amount of honey or maple gives it a delicious flavor, totally worth the little bit of sugar it adds to the recipe.

  • 1/3 cup organic chunky peanut butter (I really like valencia peanut butter, other nut butters work fine too)
  • 1/3 cup plus 1 tablespoon unsweetened shredded coconut  (this brand is nice, fine shreds as opposed to larger)
  • 1 teaspoon raw honey or maple syrup (go for local raw honey to get the anti-seasonal pollen allergy effects)
  • 1/4 teaspoon pure vanilla extract
  • pinch salt (more or less to taste, I like the salty/sweet combination)
  • extra coconut shreds for coating the little love bombs

Mix all ingredients together except the extra coconut, roll into half inch balls, then coat them with extra coconut. You may need to wet your hands a few times to keep the mixture from sticking to your hands as you roll them up… Bombs away!

Enjoy some now, and store the rest in an airtight container.

 

Silver Dollar Grain-Free Pancakes

Silver Dollar Grain-Free Pancakes

You know you’ve got a good recipe when your kiddo requests your homemade berry pancakes and has no idea they’re “paleo”, “grain free” or “gluten free”. These little morsels cook up just like a regular pancake and they taste ah-maze-zing. we usually make blueberry pancakes but […]

Super Simple Cabbage Sabji

Super Simple Cabbage Sabji

Sabji is an Indian preparation of vegetables in a more dry form (as opposed to a saucy curry). Here I’m using plain ol’ cabbage, it’s so quick and delicious, and easy on the grocery budget too! This goes well with potatoes or basmati rice and […]

Savory Spiced Lamb Stew

Savory Spiced Lamb Stew

A variation of an Indian recipe I used to make for a client in Santa Barbara.

Easy to put together with just a handful of ingredients and will warm your belly on a chilly spring evening. I always make enough for leftovers, it freezes and thaws beautifully!

INGREDIENTS

2 lbs lamb stew meat

2 medium yellow or white onions, diced

1 tablespoon ghee or coconut oil + 2 for browning the meat

2 heaping tablespoons whole seed mustard (or regular ol’ spicy brown mustard)

2 teaspoons ground cumin

2 1/2 teaspoons granulated garlic

1 1/2 teaspoons salt

fresh ground black pepper to taste – try tellicherry pepper

2 cups water

In a large, non stick skillet (there are “safer” non stick varieties) heat a portion of the ghee or coconut oil and brown the pieces of meat on all sides, in batches, taking care not to crowd the pan. You want enough space between each piece to allow for good browning. Too crowded and we end up releasing all the juices, instead of getting a good sear on the outside. Set the seared meat aside.

In a large, non stick skillet, heavy bottomed pot (I use my enameled cast iron pot) heat the remaining tablespoon of ghee or coconut oil on medium heat till it begins to shimmer. Add diced onion and sauté until lightly browned, 3-4 minutes.

Add the lamb, and the remaining ingredients, still to combine well, turn heat to low, put the lid on and let it slowly simmer for about 2 hours. Add more liquid as needed. You can cook it in the oven at 325 instead, if you don’t want it simmering on the stove, just make sure your pot and lid are oven proof.

Serve with basmati rice, cauliflower rice, or a baked sweet potato, and a handful of chopped fresh cilantro.

 

Sausage With Peppers, Onions & Potatoes<BR>Easy Sheet Pan Style

Sausage With Peppers, Onions & Potatoes
Easy Sheet Pan Style

This is a great meal when you don’t want to spend too much time cooking/cleaning up. Just cut up your vegetables, grab a package of sausage from the freezer and throw it in a hot oven! 40 minutes later dinner is served.. 1 pack frozen […]

Balsamic Herb Baked Chicken Thighs

Balsamic Herb Baked Chicken Thighs

You probably have all the ingredients for this marinade in your pantry right now. If you don’t, you should! Make a full batch of this chicken so you have some leftovers, they’re great the next day. Cold, right out of the fridge, or room temp for […]

Seared Wild Salmon & Scallions

Seared Wild Salmon & Scallions

I usually buy wild sockeye salmon frozen. Maybe due to my years spent in a small upstate NY town where there were few grocery shopping options, too often when I got all excited and bought some “fresh” at the fish counter it was less than fresh at best.

Now I only want it fresh from my freezer : )

Here I sprinkled thawed filets liberally with ground black pepper and seared it, flesh side down for about 3 minutes, in a ceramic-coated nonstick skillet with refined coconut oil. Added a couple of sliced scallions and let them brown in the pan at the same time. Turned off the heat before the fish was cooked completely through and let it sit another minute to finish cooking.

Refined coconut oil has a higher smoke point than virgin coconut oil so you can cook with it at higher temps. Also it doesn’t have a coconut flavor or aroma like the virgin oil does.

Serve this with lightly steamed vegetables tossed with a little more coconut oil or butter, or a big salad dressed with olive oil and lemon, and you’ve got a 5 minute dinner on the table.

Over Easies & Beet Greens

Over Easies & Beet Greens

Farm fresh over easies with garlic sautéed beet greens. Pastured eggs, fresh from a local farm whenever you can get them, are naturally rich in long chain omega 3 fatty acids, and higher in Vitamin E and Vitamin D than the typical grocery store egg. This […]