Biscuits
These go great with the gravy recipe. My daughter really liked these too with some jam & almond butter.
6 large egg whites
1/4 c coconut flour
3/4 c almond flour
1 tsp baking powder
1 1/2 tbsp butter or coconut oil
dash of salt
1. In a bowl, whisk the egg whites until they are frothy
2. In a separate bowl, mix the two flours and baking powder and then with a knife or fork, cut in the cold butter (or coconut oil) and add the salt if using. You want to make a crumbly mixture. Let this sit in the refrigerator for 15-20 min.
3. Preheat oven to 400F
4. Remove flour/butter mixture from refrigerator, and gently fold in the egg whites, stirring to combine.
5. Spoon the biscuit batter onto a greased sheet pan or into muffin tins
6. Bake for 12-15 minutes or until golden brown.
Gravy
We made this for breakfast the other day and it was delish. The biscuit recipe can be found here.
1 lb ground pork or turkey sausage
1 tbsp almond flour
1 tbsp arrowroot powder
1 can coconut milk
1 tsp sage
1 tsp paprika
1/2 c chicken stock (if needed)
1. Saute sausage in large skillet until completely cooked. Remove sausage from pan, saving about 2 tbsp of the drippings from the sausage. Keep these drippings in the pan.
2. Add the almond flour and arrowroot powder to the skillet and whisk with the sausage fat over medium-low heat until a paste is formed, working to scrape up some of the sausage drippings.
3. Pour in about 1/4 of the coconut milk the sage and paprika at this point and bring to medium heat, stirring often and scraping up the browned sausage bits.
4. Add remaining coconut milk, stirring as you go and bring to a light simmer. Add sausage back in and simmer until gravy reaches desired thickness.
5. If gravy becomes too thick thin out with some of the chicken stock.
6. Pour over biscuits sliced in half and serve.
Frittata
6 eggs
1/2 c almond flour
1 tsp baking powder
1/2 c butter, melted
1/2 pack of chorizo (1 link)
1 c onions chopped
1/2 c red bell peppers
1/4 tsp black pepper
1. Preheat oven to 350F
2. In a large bowl whisk eggs together until slightly foamy. Stir in the almond flour and baking powder.
3. In a large saute pan, melt the butter then add in the onions and chorizo, cooking until the chorizo is done and onions are translucent. Mix in the peppers and any other vegetables of your choice.
4. Stir the veggie/butter mixture into the eggs and pour the contents into a 9"x13" baking dish and top with pepper.
5. Bake for 45 minutes or until cooked through.
Meal plan for the week of 1/16
This week I gave you some links to the recipes that I am going to be using. I don't really plan out lunch because it's usually just left overs from one of the other meals.
Meal 1: Eggplant pizza
Meal 2: Pulled Pork w/BBQ sauce
Meal 3: Thai Chicken Curry Soup
Meal 4: Fish (probably breaded in coconut flour & flakes) just something basic
Meal 5: Meatloaf
Breakfasts:
Desserts:
Basic groceries needed:
Get Movin
Cardio is crucial for a strong heart and lungs and a leaner you.
.
First thing you need to do is move. Whether that means running a 5k or taking your dog for a walk at a fast pace or taking an exercise class your nearest gym or crossfit box. Your cells don't know the difference, as long as you are doing some sort of aerobic activity. Strength moves sculpt sexy curves and rev up your metabolism. Try to get at least 2 weight training sessions in a week. Building lean muscle boosts metabolism, burns calories and creates definition.
Strength training improves bone density, helping you avoid bone fractures it also lowers blood sugar levels and cholesterol, reducing your risk for heart disease and type 2 diabetes.
A little R&R is fundamental to looking and feeling incredible. Your body needs a break from pavement pounding and iron pumping too. With age muscles an tendons lose elasticity. Improving flexibility so your body is supple keeps you dynamic like doing yoga, stretching after a run or using a foam roller. As long as you are dedicating time to activities that keep you loose, you'll get the most from your exercise, help you defy your age!
Lemon Squares
Remoulade Sauce
This sauce tastes great on fish, peel and eat shrimp, crab cakes and other seafood. You can also toss this sauce over some grilled vegies.
1/4 c fresh lemon juice (about 2 lemons)
1/2 c olive oil
1/2 yellow onion
1/2 green onion
1/4 celery
2 tbsp prepared horseradish
3 tbsp whole grain mustard
3 tbsp prepared yellow mustard
3 tbsp ketchup
3 tbsp chopped fresh flat-leaf parseley
2 tbsp mayo
1 tsp salt
1/4 tsp cayenne
1/8 ground black pepper
Place all ingredients in a food processor or blender and combine until well mixed.
Meal Plan for week of 1/9
We have left overs for some breakfasts and lunches and fill in with various vegies. Sometimes you don't even have to cook a whole dinner when you have so many left overs.
Meal 1: Pork Tender loin w/sauteed apples
Meal 2: Farmers Pie w/mashed cauliflower
Meal 3: Crustless Quiche (fritatta)
Meal 4: Chicken Enchilada's wrapped in cabbage
Meal 5: Chipotle Salmon w/creamed spinach
Breakfasts:
Desserts:
Basic groceries needed:
Paleo Mixed Berry Cobbler
1/2 c butter (room temperature)
1 1/2 c finely chopped nuts, such as pecans or almonds
1/2 coconut flour
2 tsp baking powder
1/2 c coconut milk
1 tsp vanilla extract
1 tbsp honey
1/2 tbsp cinnamon
2 16oz bags of frozen mixed fruit
1 12oz bag of frozen blueberries
*You basically want about 5 cups of fruit
1. Preheat oven to 350F. Meanwhile, allow butter to come to room temperature to soften.
2. In large bowl, mix all dry ingredients. Mix in butter, coconut milk and vanilla and mix very well.
3. Place all fruit in a sauce pan and heat on medium till defrosted with the honey and cinnamon.
4. Place fruit in deep baking dish. Spread the doughy top over the entire surface of the berries. I dropped by the tablespoon over the top and made sure all the fruit was covered.
5. Place in oven and bake for 60-70 min. Depending on the size of your dish, your crust may be a little thick and will need extra time to cook all the way through. I think I baked mine for 55 min.
6. Serve hot with a side of vanilla bean ice cream.
Chicken Tomatillo Soup
1-2 tbsp coconut oil
2-3 poblano peppers, chopped
2 yellow onions, chopped (I used 1)
1-2 jalapenos, chopped
2 cloves garlic, minced
2-3 green or red peppers (optional)
1 cubanelle pepper (optional)
2 tsp chipotle powder (I used 1 chipotle pepper)
2 tsp chili powder
1 tbsp cumin
2 tsp smoked paprika (I used reg)
1 24oz can tomatillos, drained and coarsely chopped
2 lbs cooked chicken and shredded
4 c chicken broth
1. Heat coconut oil over medium heat in large Dutch oven or pot.
2. Add ingredients up to and including the cubanelle peppers and saute until onions are translucent.
3. Add next ingredients up to tomatillos. Mix spices in until well-incorporated.
4. Add tomatillos, chicken and broth.
5. Bring to a simmer and let cook for an hour or two. Taste and adjust seasonings to your liking.
This recipe and others can be found in the Paleo Comfort Foods recipe book
