Smokey Roast with Mashed Cauliflower

You'll Love the Aroma!

I love dinners in the crock pot! Not only are they easy but they are delicious! This recipe is slightly interesting.. it involves a coffee rub. Yes. A coffee rub for the meat. Its aroma filled the apartment and left me salivating a little bit. Most of the ingredients are staples in your pantry. Try it out!

Prep: 10 minutes
Cook time: on high for 5-6 hours or on low for 7-8 hours
Total: 5.10 - 8.10 hours
Serves: 6

INGREDIENTS

Coffee Spice Rub

2 TBS coffee grounds

1/2 TSP ground chipotle- we grabbed a cajun seasoning instead

1 TSP unsweetened cocoa powder

1/4 TSP cinnamon

1/2 TBS garlic powder

1 TBS dried oregano

1 TBS cumin

1 TSP sea salt

Mix all spice rub ingredients together and set aside

Roast

1/2 TBS coconut oil- use more, if needed
2.5 lbs beef chuck roast
1 red onion, halved and sliced
3/4 cup water- I filled just to the bottom of the meat

I had some baby carrots in the fridge so I tossed a handful or so in with the onions

DIRECTIONS

Heat your coconut oil in a skillet over medium to medium high heat, make sure your pan is nice and hot! 

Take the spice rub mixture and rub the entire amount into and all over the roast – really rub it in, do not just brush it on!  - we rubbed it on the roast the night before and kept it in the fridge overnight

Using tongs, place the roast into the hot skillet and sear for 3-4 minutes on each side.  If your pan is not hot enough you will lose your spices, but if it’s too hot, you will burn your roast.  You want it to make a nice crust on both sides of the meat - we did not sear the meat. It went straight from the fridge into the crock pot

Place your sliced onions in the bottom of a slow cooker

Once the roast has been seared, put the roast in the slow cooker on top of the onions

Add the water and cover

Recipe from: everydaypaleo.com

Mashed Cauliflower

Stove Top (ST)

Prep: 5 minutes

Cook time: 20 - 25 minutes

Total: 25 - 30 minutes

Microwave (M)

Prep: 5 minutes 

Cook time: 10 minutes

Total: 15 minutes 

INGREDIENTS

1 head of cauliflower, leaves removed, stem and florets chopped into smaller pieces

1 cup chick stock or broth

1/4 TSP black pepper

2 cloves garlic, mashed 

DIRECTIONS

(ST) Put all ingredients in a medium sized saucepan and bring to a boil 

(M) Put all ingredients in a medium sized microwave safe bowl

(ST) Reduce heat to medium and cover, allow to cook for 15-20 minutes until the cauliflower is tender and easy to mash with a fork

(M) After the cauliflower has cooked for about 10 minutes, check how tender it is by sticking a fork into the cauliflower- if your fork goes right in- it is done

You may need to add more stock if everything dries up and your cauliflower is not yet cooked through

Keep an eye on things as it cooks to see if you need to add some more stock/broth

Once cauliflower is tender and cooked through, pour off any excess stock that remains and set aside

Pour all contents into a food processor and mix. If the cauliflower seems too dry, add in some of the stock/broth that was set aside

Enjoy!


-- All the Best

Paleo Pancakes! Oh No- with Maple Syrup!

When you use sweeteners, try to use some a bit healthier for you!

The truth is, sugar is not inherently bad for you. Your body runs off of sugar. The problem is gluttony and the addiction to sugar. Sweetness has such a elated effect on the brain and makes you think you need to eat more and more of it. Few people overindulge in steak, many overindulge in chocolate. The evolutionary assumption is that sugar used to only mean fruit, which goes bad or gets eaten quickly.

We have heard it before- and I'm sure it won't be the last time- "You eat things with maple syrup [or insert any natural sugar here]? Isn't that too sugary for your "diet"??" Well folks. Sugar is everywhere. You really have no choice when it comes to avoiding sugar- unless of course- you live under a rock and/or hunt for your own food. Sugar will be in your diet so you might as well make the best of it. The most common foods people get their undies in a bunch about are dates, honey, maple syrup and (coconut) palm sugar. I want to explain each item to you- so hear me out. 

Dates

Now, dates are high in fructose sugar, but are also have an incredibly high fiber per gram content (one date has 1.6 grams of fiber, which is pretty crazy). The fiber helps you process your sugars, so the effect approaches neutral. This is similar to our use of ripe bananas, apples and applesauce. (We used dates in the Chocolate Snack Cakes recipe back in February- Check it out!)

Maple Syrup

Maple syrup is boiled maple tree sap and is about the most delicious thing ever discovered. The best part is that it is solely sucrose (which means it is equally balanced between fructose and glucose ).

Honey

The seemingly most obvious Paleo sweetener, raw honey is simply filtered from bee hives. A great thing about honey is it actually has the potential to help with seasonal allergies (I didn’t know that until I started using it more). Of course “regular” or pasteurized honey can be used as well. It has nutrients and a reasonably close profile of fructose to glucose. We find it’s about the same sweetness as table sugar, so we can use much less and gain nutrients in the process. (We used honey in our Pecan Crusted Chicken back in January! Check it out!)

(Coconut) Palm Sugar

This is a lower glycemic, vitamin and mineral rich, unprocessed granulated sweetener. 

Okay. I feel a little better! Now that there (hopefully) is a better understanding- Let's get to the recipe!

You are in for a treat! I have made these as late as 11:00 at night to nip a sweet craving in the butt. Instead of grabbing a pint of ice cream or sugary snack, I grabbed my ingredients and got to work! As with most Paleo recipes- they are quick, easy and delicious!

It took me a couple tries to get them to how we like them because of the thickness of the batter and how fast they turn brown- but it was worth it! I topped them with a sliced banana, sliced strawberries and blueberries. You can top and mix in what you would like! Try some walnuts in the batter or on top! Try them with cinnamon and grass fed butter instead of syrup. Any combination is doable. As long as you keep it natural and fresh!

PREP: 10 minutes

Cook time: 5 - 10 minutes, depending on how many you are making

Total: 10 - 20 minutes  

INGREDIENTS:

1 3/4 cup blanched almond flour

2 eggs, whisked

1/2 tsp salt

1 tsp vanilla

1/2 tsp ground cinnamon

1/4 tsp ground nutmeg

2/3 cup water

1 TBS grass fed butter or coconut oil [for frying]

Pure Maple Syrup- these pancakes will soak up your syrup. - try not to use too much! 

DIRECTIONS:

In a small mixing bowl, whisk both eggs

Pour almond flour, salt, cinnamon, and nutmeg into a medium sized mixing bowl

Add vanilla and whisked eggs to the medium bowl and mix well

Add water, and continue to stir

Heat 1 tablespoon of grass fed butter or coconut oil in a large non stick skillet.

Scoop batter into a large skillet, leaving enough space in between pancakes to flip- try using a little bit of 

batter at first to get used to the consistency and how they cook

Cook 2 minutes on the first side, *flip, and cook for a remaining 1-2 minutes. Add more butter or oil as 

needed

*I found I needed to flip the pancakes more often to make sure both sides were cooked through – the batter is a bit thicker than regular pancake batter and cooks way faster

This is the syrup we have and love!

Enjoy!

--All the Best

Paleo Cupcakes!!

Amazingly Scumptious!

I really like to bake. Probably because I really like to eat whatever it is I bake :) Lately the Coconut Cocoa Cookies were our personal favorites- until now. Zach decided after trying my new found cupcakes that he may just like them better. Who wouldn't? These cupcakes are moist and tasty! My favorite combination - vanilla cake and chocolate frosting. YUM.

These cupcakes are delicious! Try them out!

PREP: 10 minutes
Cook time: 20 - 25 minutes
Total: 30 - 35 minutes
Makes 12 cupcakes

INGREDIENTS:

1/2 cup coconut flour, sifted 
1/2 tsp sea salt
1/2 tsp baking soda
6 eggs
1/2 cup grapeseed oil - OR - virgin coconut oil
1/2 cup agave nectar (I used amber since it was in my pantry) - OR - raw honey
1 TBS vanilla

Chocolate Frosting:
1 cup dark chocolate - I used a 4 oz 70% Ghiradelli chocolate bar. Try to use 60% or higher
1/2 cup grapeseed oil
2 TBS agave nectar
1 TBS vanilla
pinch of sea salt

DIRECTIONS:

Pre heat oven to 350 degrees

In a medium bowl, combine coconut flour (yes, only a 1/2 cup is needed!), salt and baking soda

In a small bowl, blend together eggs, grapeseed oil, agave and vanilla

Mix wet ingredients into the medium sized bowl with the dry ingredients. Blend until smooth

Side note- These cupcakes dont rise very high so its best to fill them a bit more than 2/3 full when using the liners

Bake cupcakes for 20 -25 minutes or until a toothpick comes out clean

While the cupcakes are baking- start on your frosting!

Break up your chocolate and put in a small saucepan

Pour in 1/2 cup grapeseed oil and mix with the chocolate in the saucepan

Heat over low heat until all is melted and blended

Stir in agave, vanilla and salt

Once the chocolate is metled, put in a mixing bowl to cool. I thought waiting for it to cool took too long- so after about 10 minutes - I put it in the fridge to speed up the process

After the chocolate is firm (not hard) get out your blender and mix on high until the frosting is rich, fluffy and creamy (it may lighten up in color- thats ok)

By the time you are done with your frosting- your cupcakes should be cooled enough to lather the frosting on (don't put the frosting on if the cupcakes are even slightly warm or it will melt)

Keep refridgerated

Enjoy!

-- All the best

No Bake Cookies!

Its Cocoa-Coconut Cookies! Cocoanut Cookies!

I was hesitant as I started to make these- they didn't give me much hope as far as consistency goes but as soon as I got a taste- I couldn't help but have a second one! This is now my favorite Paleo treat. We love the coconut texture with the sweetness of the honey, almond butter and cocoa. Definitely the sweetest treat we've had since going Paleo!

Seriously, a MUST try! Quick and easy!

Prep: 10 minutes
Cook time: 5 minutes
Refrigerate: 25 - 30 minutes or Freeze: 15 - 20 minutes
Total: 30 - 45 minutes

INGREDIENTS

1/3 cup honey

1 1/2 TBS cocoa

1/3 cup coconut oil or grass fed butter (ghee)

1/3 cup almond butter

1 tsp vanilla

2 cups dried, unsweetened shredded coconut 

DIRECTIONS

Put honey, cocoa and coconut oil (or butter/ghee) in a medium sized saucepan over medium-high heat

Bring mixture to a boil. Boil for 1 minute and immediately remove from heat

Stir in the almond butter and vanilla until smooth and fully mixed

Drop in your coconut- you can dump it all or a little at  a time

Scoop spoonfuls of your cocoa coconut deliciousness on a sheet of wax paper or parchment paper

Put into the fridge until hardened and set. I put ours in the freezer for a faster hardening time- about 15-20 minutes

Keep them refrigerated and try not to keep them setting out. They will begin to melt/get soft!

Ready to put in the fridge!

Enjoy!

-- All the best

Zucchini Lasagna

Delicious- ✔         Filling- ✔        Healthy- ✔

Yum! That’s about all I can say about this one! 

You are probably thinking- this CAN'T be as good as pasta lasagna. You are incorrect, my friend! This is as good as it gets. As much as I loved pasta- this may be better! There is still a crunch from the soften zucchini and the Italian sausage we used has a bit of a kick to it- the black olives cool it down while the tomatoes give you that "ahhhh.." feeling. Very tasty. I give it a 10 on our 1-10 scale. 

Just try it! You’ll see!

PREP: 15-20 minutes

Cook Time: 40 minutes

Total: 55 – 60 minutes

INGREDIENTS

2 lbs grass fed ground beef

1lb mild Italian sausage (we used Italian sausage from Country Market)

5 - 6 zucchinis (I used a mandolin slicer and cut rounds- you can slice long ways if you want)

1 red onion diced

4 cloves crushed garlic

2 tbsp dried oregano

2 tbsp dried basil

1/2 tsp cayenne pepper

1/2 tsp sea salt

2 tbsp olive oil

1 can (28 oz) of diced tomatoes drained (I mistakenly bought canned plum tomatoes- I cut them up and they worked great!)

1 small can (6 oz) of tomato paste

1 can black olives sliced (the can size depends on how much you like black olives J)

DIRECTIONS

Preheat
 oven
 to 
350
 degrees 

In a large pan, sauté the onions and garlic in the extra‐virgin olive oil for about 3 minutes

Add the ground beef and sausage, and brown

Season the meat mixture with all of the dry ingredients, add the drained diced tomatoes and tomato paste, and mix well

Here’s where the fun begins! If you have kids- let them help!

In a 9 x 11 glass baking dish, place a layer ( #1) of sliced zucchini, making sure to overlap

# 1

Next, ladle on a thick layer of the meat mixture (# 2), and top with the sliced black olives (# 3)

# 2

# 3

Top meat and olive layer with another layer of sliced zucchini (# 4) and top with a final layer of the remaining meat mixture (# 5) 

# 4

# 5 - Final Layer!

Cover tightly with aluminum foil and bake for 30 minutes

Let the lasagna sit for 10 minutes before slicing and serving

 Enjoy!!

     -- All the Best

Breakfast Bowl

Our Amazing Secret

We love breakfast- any time of the day. That is why this is the perfect recipe for us. Well, it's also SUPER EASY and cheap - along with being delicious. Now, I debated about blogging this recipe because its our amazing secret. However, I think its time to spread the good word! It's an anytime, go-to meal. Add sriracha for that extra kick!

A side note, my brother who doesn't really like sweet potatoes loved this! The sweet potatoes get a bit caramelized in the skillet to give them a crispier texture. YUM!

Prep: 5 -10 minutes

Cook time: 15 minutes

Total: 15-20 minutes

 

INGREDIENTS

2-3 Sweet potatoes

12-18 Eggs

1 lb Breakfast sausage 

      OR 1 lb Ham 

      OR 1 lb Bacon

DIRECTIONS

In a large skillet, start browning your meat over medium heat

While your meat is browning, poke holes in your sweet potatoes with a fork and bake in the microwave for around 10 minutes - or until soft

Stir or flip your meat while the sweet potatoes are baking

After several minutes your meat should be close to done - if not already done - crack all of your eggs in with the meat and scramble

As your eggs are cooking -  take the sweet potatoes out of the microwave (be careful!! they will be hot!) and cut in half, length-wise

Scoop the sweet potato out of the skin and put in the skillet with the meat and eggs

Cook your meat, eggs and sweet potato together for at least 5 minutes

The picture doesn't do it any justice - I can promise you though - it is absolutely delicious! We added mushrooms to the bowl (pictured above)- you can add peppers or onions- really any veggie you want. 

Put any leftovers in an airtight container and in the refrigerator to reheat for later! 

Enjoy!!

 -- All the best

Paleo Pumpkin Custard

Simple Staple Ingredients Are Amazing

What does having staple ingredients mean? Basically, staple ingredients are considered foods or spices that are always kept in your pantry for your baking needs. Things like olive oil, coconut oil, all types of spices, coconut milk, almond meal, coconut flour, eggs, etc. Everyone's staples will be different. It just depends on what meals you make the most often and what ingredients you need for those. 

Making pumpkin custard was a perfect example of how much I love having staple ingredients in my cabinets. Besides, eating pumpkin is good for you!

Health Benefits of Pumpkin

Canned pumpkin is high in the vitamin A precursor beta-carotene, which gives the pumpkin its orange color. Consuming foods rich in beta-carotene may lower your risk for heart disease and certain types of cancer, as well as some of the degenerative effects common in aging, according to the University of Illinois. Always try to get 100% pumpkin when looking for canned pumpkin. DO NOT get pumpkin pie filling because it contains extra ingredients and isn’t good for you. 

Don't let the time it takes to bake deter you. I sat and read a book cuddled in a warm blanket while they baked. You can workout, crochet (it's actually very calming- I know why older people do it! ha), clean the house, etc. 

PREP: 10 minutes

Cook time: 1 hour - 1 hour 20 minutes

Total: 1 hour 10 minutes - 1 hour 30 minutes

INGREDIENTS 

1 cup canned pumpkin puree

1 tsp cinnamon

1/4 tsp ground ginger

1 pinch of sea salt

2 pinches of grated nutmeg (I used ground nutmeg)

2 eggs (try for organic)

1/4 cup natural maple syrup 

1 tsp vanilla extract

1 cup coconut milk (full fat)

DIRECTIONS

Preheat your oven to 350 degrees

Set a pot of water on to boil (enough water to fill the baking pan as directed below)

Combine pumpkin and all spices in one bowl

In a smaller bowl, beat the eggs then whisk in the maple syrup, vanilla and coconut milk

Whisk the egg mixture into the pumpkin mixture until well combined

Pour the custard into 6- 1/2 cup ramekins

Place the ramekins in a baking pan (I could only fit 5 glass ramekins into my pan- work with what you got!) and add enough boiling water to the dish to come up 2″ high around the ramekins.

Carefully place in the oven and bake for *60 minutes or until a knife/fork inserted into the center of the custard comes out clean.

Custard texture should be a semi-solid

*I ended up leaving mine in an additional 20 minutes just to make sure they were done.

All the Best --

Enjoy!