Radish Home Fries

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I am always looking to incorporate great breakfast recipes that don’t include eggs or grains. These delicious radish home fries make a wonderful breakfast with a handful of greens or spinach, or along side a scramble or omelet. In this simple and tasty preparation, the radishes soften much like potatoes and have a wonderful flavor, especially cooked with the bacon. Top with green onion for a fresh zing. Injoy!

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Ingredients:

1 lb radishes

3 pieces of bacon (or more if desired)

1⁄2 cup diced sweet onion or shallots

1 clove garlic, minced

1⁄2 cup chicken bone broth

Salt and pepper, to taste

 

Instructions:

1. Trim the ends of the radishes and cut each radish into quarters (cut smaller pieces in half).

2. In a large skillet, over medium-high heat, cook the bacon until crispy and cooked through.

3. Set the bacon aside on paper towels to drain. Leave the renderings in the pan. (if you used more than 3 slices, drain off all but 2 Tbls. fat)

4. Add the onions and sauté for 2-3 minutes.

5. Add the garlic and the radishes and stir to coat.

6. Cook for 5 minutes, stirring occasionally.

7. Add the broth and cook for 5-7 minutes or until tender, stirring frequently.

8. Crumble the bacon into pieces and add to the radishes.

 

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Breakfast Chicken Sausage

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While shopping for breakfast protein recently, I discovered that my beloved turkey bacon brand had begun to include carrageenan in their ingredient list. This is bad news. Carrageenan is an additive with no nutritional value that is derived from raw seaweed and is widely used as a thickening agent in milk alternatives (boxed soy, almond, rice milk etc.), ice cream and yogurt. One of the main reasons I started making my own Almond Milk.

Carrageenan is known to cause inflammation to the digestive system, and in the past, drug investigators actually used carrageenan to cause inflammation in tissues in order to test the anti-inflammatory properties of new drugs. In addition, when laboratory mice are exposed to low concentrations of carrageenan for 18 days, they develop “profound” glucose intolerance and impaired insulin action, both of which can lead to diabetes. More bad news for our country’s already soaring diabetes rates. Best to stay away from Carrageenan.

Alas, a delicious homemade breakfast sausage recipe, nutritious and free of pesky preservatives! Injoy!

 

Ingredients:

1. 1 lb ground chicken

2. 2 tsp fennel seed

3. 2 tsp dried rosemary

4. 1 ½ tsp garlic powder

5. 1 ½ tsp dried sage

6. ½ tsp salt

7. ¼ tsp black pepper

 

Instructions:

1. Grind the fennel seed and the rosemary in a spice grinder or mortar and pestle to break down the spices (recommended).

2. Combine all of the spices together.

3. Incorporate the spice mixture into the chicken.

4. (Optional) Fry 1-2 tsp of the meat in a skillet to see if you need to adjust the seasoning.

5. Form into 10 equal patties.

6. Heat 1 Tbsp of oil, in a large skillet, over medium-high heat and brown the patties for 4-5 minutes per side or until cooked through.

7. Serve with your favorite vegetable.

 

Pork and Spinach Stuffed Mushrooms

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I made these little treats for a good friend’s birthday potluck and they were a hit! Free of gluten, grains, dairy, soy, corn, sugar, etc. This is exactly the kind of dish I like to bring to special occasions with large groups of people whose dietary needs I’m unsure of. They are a wonderful finger food, tasty, and pack a great amount of protein and nutrients. Important for those events where alcohol may be consumed! Injoy!

 

Ingredients:

1 lb ground pork (turkey or beef work great as well)

28 oz whole mushrooms

3 cups baby spinach, chopped

1 tsp dried sage

1⁄2 tsp garlic powder

1⁄2 tsp salt

1⁄2 tsp pepper

1/3 cup Dijon mustard

 

Instructions:

1. Preheat oven to 350°F.

2. Clean the mushrooms and remove the stems.

3. Chop the stems and reserve for the filling.

4. Begin to brown the ground pork over medium-high heat.

5. After 5 minutes, add the chopped mushroom stems.

6. Season with spices and cook until the pork and mushrooms are cooked through.

7. Add spinach and cook until wilted.

8. Add Dijon mustard and stir to combine. Allow the filling to cool slightly.

9. Lightly oil and season the mushrooms with salt and pepper.

10. Add about 1 tsp of filling to each mushroom.

11. Bake for 15-20 minutes or until the mushrooms are cooked.

 

Almond Chia Pudding

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Chia seeds are known for their many excellent health benefits. Just two tablespoons pack lots of fiber, Omega 3 fatty acids and tons of antioxidants and minerals. This tasty pudding is a great way to incorporate some of those wonderful qualities into your diet. Super quick and simple to prepare, this recipe comes out a bit like tapioca. Smooth and creamy with a nice texture and subtle sweet flavor. Also, I recommend making your own almond milk if you have a high-powered blender. The ability to control how creamy you make the milk is a great advantage. And, none of those pesky preservatives! I add an additional ¼ cup of almonds to the milk for extra creaminess. Injoy!

Ingredients:

2 cups raw almond milk

6 Tbls. whole chia seeds

1-2 Tbls. maple syrup

Instructions: 

1. Place almond milk, chia seeds and maple syrup into a glass jar, cover, and shake.

2. Place in the refrigerator overnight, or for about 8 hours.

3. Serve with fresh fruit, toasted coconut and hemp seeds.

In the Crockpot: Herb-Roasted Chicken with Vegetables

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There’s nothing quite like opening your front door after a long day at work and being welcomed by the aroma of herb roasted chicken hot and ready to carve and consume. I use my Crockpot 2-3 times a week during the winter and I love and appreciate it more each time!

The assembly of this one pot wonder takes about 10 minutes in the morning (you can even chop the veggies and herbs the night before and have them waiting in the fridge for you if that works better) and is easy as can be! The wonderful thing about using a whole chicken is that, depending on how many are enjoying the meal, there are usually leftovers that can be a wonderful lunch the following day. And making bone broth is fantastic way to utilize the incredible nutrition of all the leftover bits. The gift that just keeps giving! Injoy!

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Ingredients:

1 free-range, organic chicken

2 sweet potatoes or yams

4 potatoes

4 or more stalks of celery

4 or more carrots

1 large onions

1 head of garlic, peeled

ghee (or pasture butter)

juice of ½ lemon

thyme (dried or fresh)

sage(dried or fresh)

rosemary (dried or fresh)

freshly ground pepper

sea salt

 

Instructions:

1. Rinse chicken and pat dry.

2. Place in roasting pan and rub ghee (or pasture butter) over the breast and legs.

3. Squeeze lemon juice over chicken.

4. Arrange chopped vegetables all around chicken and season everything with salt, pepper, thyme, sage and rosemary.

5. Roast covered in Crockpot for about 4 hours on high or 8 hours on low (Could be longer depending on weight of chicken).

 

Game Day! N’oatmeal Raisin Cookies

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It’s game day. And my boys are fired up over here. There’s been a lot of buildup to the Seattle vs. San Francisco championship game and the energy is high in this Seattle living room. Being a California girl at heart, though spending my entire adult life in Seattle, makes things tricky. My brothers and Dad and many of my childhood friends are big time 49er fans, but you better believe I am decked out in my blue and green and super proud of my Seattle team this afternoon. Tooting around downtown last night proved to be a very spirited adventure! The city is alive with cheer and going all out with Seahawks support. The Ferris wheel is a permanent dance of blue and green lights, the Space Needle is dressed in beautiful blue flare, flying an enormous 12th man flag and even the corporate buildings are showing their support with floors lit up in the shape of a “12.” It’s big fun!

No surprise, I am head of the kitchen, preparing snacks for our crew. Since many of my friends choose to avoid lots of inflammatory ingredients… grains, dairy, sugar etc. These fantastic N’oatmeal Paleo cookies are a great fit for everyone’s dietary needs. No gluten/grains, sugar, corn, soy etc. They are a tasty snack that very closely resembles an oatmeal raisin cookie. The texture is a perfect combo of chewy and crunchy and the sweetness is a perfect dose! They’d even be great for breakfast! Let me know what you think!! Injoy!!

 

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Ingredients:

2 cups almond meal

½ cup flax seed meal

½ cup shredded coconut

½ cup raw sunflower seeds

½ cup raw pumpkin seeds

1 Tbls cinnamon

1 tsp salt

1 tsp baking soda

2 eggs

½ cup pure maple syrup

1 tsp vanilla extract

½ cup coconut oil

1 cup raisins

 

Instructions:

  1. Preheat oven to 325 degrees F.
  2. In a large mixing bowl, combine dry ingredients.
  3. In a small mixing bowl, combine eggs, maple syrup, vanilla extract, and melted coconut oil with a hand mixer.
  4. Stir wet ingredients into dry ingredients.
  5. Fold in the raisins.
  6. On a parchment lined baking sheet, drop tablespoon-sized amounts of cookie batter.
  7. Bake cookies for 15 minutes.
  8. Allow cookies to cool and serve.

Blueberry Cauliflower Porridge

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I came across the original recipe for this sweet little morning meal while on the hunt for new grain-free, egg-free breakfast options. I’ll admit, I was skeptical at first, but cauliflower continues to impress me! While it’s about as void of color as a vegetable can get, its nutritional profile offers great reasons to incorporate it into your diet. With 1 cup racking up only 20 calories, it supplies 3 grams of protein, 2 grams of fiber and is a great source of vitamin C. In addition, cauliflower, along with other cruciferous vegetables (kale, broccoli, Brussels sprouts, cabbage, bok choy) has been proven to fight oxidative stress and help to detoxify the liver. Set a goal to get at least 3-5 servings of these vegetables a week. Make a cauliflower pizza crust, or perhaps some chicken fried cauliflower rice! It is easier on the digestive system when already pulverized into small bits as in these recipes. Injoy!

Ingredients:

1 1⁄2 cups riced cauliflower

(Pulse raw cauliflower in food processor until it resembles rice.)

1 cup coconut milk

2 Tbsp equivalent sweetener  (coconut sugar, maple syrup, honey, stevia)

2 tsp cinnamon

1 cup blueberries

1 Tbsp coconut flour

Directions:

1. Combine all of the ingredients, except the coconut flour, in a saucepan over medium- high heat. Bring to a rolling boil.

2. Reduce the heat to simmer and cook for 12-14 minutes. Mash the blueberries and stir occasionally.

3. Add coconut flour, 1 tsp at a time, until the desired consistency is reached.

4. Choose your own adventure toppings! The photo shows toasted coconut flakes and raw pecans.

In the Crockpot: Butternut Squash Soup

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This soup rocked my world this weekend! And got rave reviews from the friends I shared it with, I might add. An extremely simple recipe to create, just gather the ingredients, toss them into the Crockpot and leave it alone for 6-8 hours. At the end, blend it all up into a creamy pot of deliciousness and enjoy! This is the perfect type of meal to prepare the night before, set the Crockpot to ‘on’ before you leave for work and have a hot, delicious, nutritious meal waiting for you around dinnertime.

Recipe:

1 large butternut squash, peeled and cubed

1 large onion, rough chopped

1 can full-fat coconut milk or equivalent amount of homemade coconut milk

1 cup chicken broth

1 apple, peeled and cut into chunks

2 tsp cinnamon

1 tsp nutmeg

1/2 tsp ginger

Salt and pepper to taste

Instructions:

Place all ingredients in slow cooker and set to Low. Allow 6 to 8 hours to cook. When squash is soft, blend soup with an immersion blender or carefully transfer to a blender to process. Consistency should be smooth and silky.

Season with unrefined sea salt and pepper, and top with a swirl of olive oil or balsamic vinegar. In the photo, I also added a topping of crisp bacon for a little extra protein and green onions for a tasty zing. Injoy!

Cookbook Review: Make it Paleo

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I have been getting lots of questions from clients about resources and helpful tips about the low-carb primal diets and the Paleo lifestyle. If you are interested in a Paleo style of cooking, or just trying out some grain-free, higher protein recipes, I highly recommend “Make it Paleo” by Bill Staley and Haley Mason.

“Make it Paleo” has been my absolute favorite holiday gift of the year (Thanks, J Bird!!). I’ve made about 14 recipes so far and even managed to get my very old-fashioned father to love the N’oatmeal raisin cookies! Grain and sugar free. Incredibly delicious! The pictures in this cookbook are colorful and beautiful, the recipes are made with simple, easily accessible ingredients and the instructions are not too fussy. There are helpful tips on what the Paleo diet is all about, stocking your primal kitchen and even wonderful information and diagrams on different cuts of meat and how to choose the best option for the dish you are preparing. The Asian steak salad is a wonderfully colorful and tasty salad made with delicious asian flavors of ginger, garlic and sesame, and coconut aminos rather than soy sauce. I also loved the delicious portobello turkey burgers. A perfect substitute for red meat!

This book provides pure, simple, healthful kitchen concoctions! I will be sharing some experiences from my Kitchen Delightenment, so stay tuned. In the meantime, get yourself a copy and Injoy!!

Thanksgiving Recipes! Bacon Herbed Turkey, Brussels Sprouts and Cranberry Sauce

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As promised, here are the recipes from a very merry Paleo Thanksgiving, starting with the bird, of course! Below, you will also find instructions for the Maple Bacon Brussels Sprouts and Easy Orangey Cranberry Sauce. Injoy!

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Brined, Herb Roasted Turkey

Brining is the process of soaking meat in a salt solution. The saltwater is absorbed into the meat, adding extra moisture. The result is that the turkey will hold onto more juices and flavor than it would otherwise. I’m the first to admit, brining can be a bit of a hassle, and while I relish spending all day in the kitchen, I work with a lot of folks that don’t. That’s why they hire me, to learn all the shortcuts possible and still acquire the most nourishment from their meals. That being said, this is an area where it really pays off to take the extra time and make it over-the-top. Once you try brining, it will be hard to go back to the old way of doing things.

Brine

· 1 cup salt

· 1⁄4 cup molasses

· 3⁄4 cup sucanat or coconut sugar

· 2 oranges, skins scrubbed thoroughly and cut in quarters

· 2 lemons, skins scrubbed thoroughly and cut in quarters

· 6 sprigs thyme

· 4 sprigs rosemary

· 1 (10 to 12-pound) turkey

· 1 large orange, scrubbed and cut into 1/8ths

· 4 tablespoons refined coconut oil (refined oil has less coconut flavor) OPTIONAL: sub unsalted butter at room temperature

· Salt and pepper

· 1 large yellow onion, cut into 1/8ths

· 1 stalk celery, cut into 1-inch pieces

· 1 large carrot, cut into 1-inch pieces

· 2 bay leaves

· 5 sprigs thyme

· 4sprigs rosemary

· 1/2 bunch sage

· 3 or 4 sprigs parsley

· 1 1/2 to 2 cups chicken or turkey stock, for basting

1. To make the brining solution, dissolve the salt, molasses and sugar in 8 cups of water on the stove. Add this to 2 gallons of cold water in a nonreactive container (such as a clean bucket or large ceramic stockpot, or a clean, heavy-duty, food grade plastic storage bag).

2. Add the oranges, lemons, thyme, and rosemary. Note: if you have a big turkey and need more brine than this, use 1/2 cup salt and 1/2 cup sucanat for every gallon of water.

3. Remove the neck, giblets, and liver from the cavity of the turkey. (I recommend putting them immediately on the stove in a pot of water to begin making a stock for the gravy. It is incredibly nutritious to utilize these organs meats. They can also be incorporated into a soup stock with the carcass or roasted separately and enjoyed.)

4. Rinse the turkey inside and out under cold running water. Soak the turkey in the brine, covered and refrigerated, for at least 4 hours and up to 24 hours.

5. Preheat the oven to 325 degrees F.

6. Remove the turkey from the brine and rinse well under cold running water. Pat dry with paper towels both inside and out. Place turkey, breast side up, in a large, heavy roasting pan.

7. Rub breast side with orange segments and rub on all sides with the coconut oil or butter, stuffing some underneath the skin. Season lightly inside and out with salt and pepper.

8. Stuff the turkey with the onion, remaining orange, celery, carrot, bay leaves, thyme, rosemary, sage and parsley. Slip some herbs under the skin on the breast side between the meat and connective tissue. For added silly fun, place two lemon halves under the skin to give the lady turkey effect.

9. Loosely tie the drumsticks together with kitchen string.

10. Roast the turkey, uncovered, breast side down for 1 hour.

11. Remove from the oven, turn, and baste with 1/2 cup stock. Continue roasting with the breast side up until an instant-read meat thermometer registers 165 degrees F when inserted into the largest section of thigh (avoiding the bone), about 2 3/4 to 3 hours total cooking time.

12. Wrap the turkey in smoked maple bacon for the remaining duration of the cooking time for added moisture and flavor. (optional)

13. Baste the turkey once every hour with 1/2 to 3/4 cup chicken or turkey stock.

14. Remove from the oven and place on a platter. Tent with aluminum foil and let rest for 20 minutes before carving.

15. Don’t forget to make a wish with the wishbone!

16. Also, save the bacon to blend with the turkey drippings and stock to make gravy. This was seriously the best idea I’ve ever had.

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Maple Bacon Caramelized Brussels Sprouts

So many of the people in my life make a scrunched face when I mention Brussels sprouts being one of my very favorite vegetables. Like anything, there is a right way and a wrong way to enjoy this earthy veggie. Roasting is the perfect way to bring out the delicate flavors and create the best texture possible. And really, adding bacon makes pretty much anything delicious.

· 2 lbs Brussels sprouts

· 6 slices thick cut bacon

· 1/4 cup real maple syrup

· 2 large shallots

· 2 Tbsp bacon fat (drained from bacon)

· sea salt and fresh ground black pepper to taste

1. Cook bacon, draining all but a tablespoon or so of fat into a glass bowl.

2. Cook shallots in the leftover fat in the pan.

3. Cut large sprouts in half.

4. In a large bowl, toss Brussels sprouts in fat and maple syrup. Sprinkle with salt and fresh paper. Roast for 15-20 minutes, until the edges are browned.

5. While the sprouts are roasting, chop the bacon into small pieces and add to the shallots.

6. Remove sprouts from oven and add bacon mixture.

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Easy Orangey Cranberry Sauce

I tend to have a negative visceral response to the cranberry sauce of my childhood. The suction sound it makes as it’s exiting the can, the shape of all the little rivets that it holds, just standing there in the bowl, the overly sweet, metallic flavor. With cranberry sauce this easy to make, you’ll never need that purple canned stuff again!

· 1 bag of fresh cranberries

· Zest of 1 organic orange (Best to get organic since we will be using the skin.)

· 1/2 cup maple syrup

· 1/3 cup chopped walnuts (Optional, to turn some or all of your cranberry sauce into a chutney.)

1. Bring cranberries, orange zest and maple syrup to a slow boil and then simmer for 10-20 minutes, until thickened. It will continue to thicken as it cools.

2. Add walnuts while it’s cooling.