3 pastured eggs (9 T aquafaba for vegan)
1 c coconut sugar
1/3 almond flour or walnut flour
2 T coconut flour
2 T cacao powder
2 T brewed organic coffee, cooled (decaf ok too)
1 tsp real vanilla extract
1 tsp maca
1 tsp lucuma
Dash sea salt
1 ¼ c dark chocolate chips, divided
½ c + 2 T grass fed butter (coconut oil for vegan)
1/4 c walnuts, optional
2 Tbsp goji berries, optional
Cut down on both waste and trips to the grocery store by using up your food scraps. A bonus is you may save some money, too!
Yes, of course you can make delicious broth – keep a bag in your frig or freezer (depending on how long it takes you to fill it up) and toss your veggie scraps into it. When the bag is full, make stock! You can even add things like orange peels and of course leftover bones!
Here are some other ideas of what you can do with those leftover scraps!
KALE STEM PESTO
about 1 cup of pesto
In a food processor, pulse the kale stems. Add Parmesan, garlic, nuts and fresh herbs until finely chopped, drizzling in the olive oil at the end and processing until smooth. Add remaining ingredients and blend.
Toss with cooked pasta or veggies, spread on sandwich or pizza, or stir into soup.
BROCCOLI STALK SOUP
APPLE PEEL TEA
WATERMELON RIND COLESLAW
Beet Green Saute (or use radish greens, turnip greens – any green tops!)
Spatchcocking is a way to roast a chicken in a shorter amount of time. You can also throw the chicken on the grill instead of the oven. Try this with a turkey!
1 3-4lb organic chicken
Olive oil and grass fed butter
Sea salt and pepper to taste
Herbs to taste – try thyme, rosemary, sage, oregano, basil
Lemon and orange slices
Preheat the oven to 450 degrees.
Remove the neck and gizzards from the chicken; reserve for stock or another use. Pat the chicken dry with paper towels. Place it breast side down on the cutting board.
Use kitchen shears to remove the backbone by cutting along the right of the backbone from the tail to the neck. Repeat along the left side. (you can add the backbone to your other chicken parts for stock).
Break the breastbone by pressing down on the wings until the bone cracks. Turn the chicken over and lay it flat.
Snip off the wing tips with the kitchen shears as they will burn and be inedible anyway. (save for stock!) Place the chicken onto a sheet pan lined with parchment.
You can now rub the chicken down with olive oil and butter, slipping some of the butter between the skin and the meat. Season to taste with the salt, pepper and herbs and top with the citrus slices, and put a few in the cavity. Roast for about 40 minutes. Cut into the thickest part of the thigh and check that the juices run clear to make sure it is completely cooked.
Try adding an assortment of veggies to the sheet pan and roast along with the chicken.
Have bananas that are on their way out? Use them for this banana bread! This recipe is grain free, but the texture doesn’t give that away at all. They are not super sweet, so its great for breakfast with some fruit spread or with a cup of cocoa for dessert.
3 medium to large overripe mushy bananas, peeled
4 pastured eggs
2 tsp pure vanilla extract
¼ c melted coconut oil
1 c banana flour
¾ c almond flour
½ c arrowroot starch
1 tsp baking soda
½ tsp baking powder
1 tsp Ceylon cinnamon
½ tsp nutmeg
¼ tsp sea salt
Preheat oven to 350.
In bowl use paddle attachment on stand mixer or use a hand mixer to blend up the bananas. Add the eggs, vanilla and coconut oil. Blend well. Add the flours, starch, baking soda, baking powder, spices and salt. Mix well.
Put batter into buttered mini loaf pan and bake for 15-20 minutes or until knife inserted in center comes out clean. Let cool and enjoy. (Alternatively, bake in a regular size loaf pan for 45-60 min)
Makes 8 mini loaves.
Other vegetables that would be delicious in this salad include bok choy, cilantro, red onion, collard greens, red cabbage, bean sprouts, golden beets and edamame. The dressing yields 1/4c, so double or triple if needed depending on how many salads you are making.
Here is a delicious and healthy low carb alternative to rice that is chock full of anti-inflammatory spices, including turmeric and ginger. It can be served as a main vegetarian dish as it contains protein packed chickpeas, or as a side dish to any grilled meat, poultry, fish or tofu.
Serve with stir fried broccoli and bok choy and brown rice.
HEALTHY CHOCOLATE FUDGE
1 c sunbutter
1/3 c coconut oil
¼ c cacao powder
¼ c maple syrup
½ tsp sea salt
6 dates (soaked)
1 tsp vanilla
¼ tsp cinnamon
1 T beet powder
1 Y cacao nibs
1 T coconut flakes
Place all but last 2 ingredients in food processor and process. Add nibs and coconut and pulse until incorporated. Place in a glass dish and chill about 30 minutes. Enjoy.
This is yummy and packed with healing spices. 'Nuff said.
1 tbsp coconut oil
1 c onion, chopped
1 yam/ sweet potato, peeled and chopped
2 cloves garlic, minced
½ jalapeno, deseeded to your taste
1 Tbsp curry powder
½ tbsp minced ginger
1 tsp sea salt
1 tsp chili powder
½ tsp smoked paprika
½ tsp cumin
½ tsp coriander
¼ tsp turmeric
¼ tsp black pepper
1/8 tsp cayenne pepper
1 tbsp tomato paste
1 c vegetable broth
½ can coconut milk
Large handful spinach
1 c chickpeas, drained and rinsed, patted dry with paper towel
1 ½ tbsp olive oil
¼ tsp curry powder
¼ tsp garlic powder
¼ tsp ginger powder
1/8 tsp salt
Cauliflower rice to serve
Heat coconut oil over medium heat in soup pot. Add onion and yam and saute until starting to brown. Add garlic, jalapeno and seasonings and saute until starting to soften. Add tomato paste, broth and coconut milk and let simmer over medium low heat until yams are done.
Meanwhile, heat the olive oil in a skillet and add chickpeas and seasonings. Saute over medium heat until there is a little crisp on the chickpeas. Set aside
Add spinach to soup and cook until wilted. Using an immersion blender, blend until almost smooth – you still want a little texture. (you can also blend in a blender in batches then return to the pot).
Serve the soup in bowls and top with the crispy chickpeas, some cauliflower rice, and garnish with cilantro. Add a squeeze of lime and enjoy.
You shouldn't have to choose between healthy and yummy. I focus on showing you how you can have both, utilizing functional ingredients that keep you at your best!