Sunday, February 5, 2017

Baked Egg White Cups

Yield: 12

coconut oil spray
3 cups spinach
3 roma tomatoes, diced
salt and pepper
3 cups egg whites


1. Preheat oven to 350F. Spray 12 muffin cups with coconut oil spray.
2. Place 1/4 cup of spinach in each muffin cup.
3. Place 1/4 of a tomato in each muffin cup.
4. Season each muffin cup with salt and pepper.
5. Pour 1/4 cup of egg whites into each muffin cup so the liquid fills the cup to the brim.
6. Bake for 15 minutes or until egg whites are cooked through.
7. Let cool, then loosen sides of egg whites from muffin tin with a knife. Gently lift each egg white cup out of the tin.

Green Curry Chicken

Yield: 4 servings

Curry Paste:
2 jalapeno peppers, deseeded
2 tbsp ginger, finely grated
1 small bunch cilantro, roughly chopped
1 stalk lemongrass, roughly chopped
4 kaffir lime leaves, roughly chopped
1 lime, zest & juice
2 tsp ground coriander
1 tsp ground cumin
1/2 tsp salt
1/2 tsp black pepper
2 tsp fish sauce
2 tbsp olive oil

Curry:
1 tbsp coconut oil
6 chicken thighs, thinly sliced
1 can coconut milk
1 cup water (or onion/garlic free stock)
1 carrot, sliced
1 red pepper, diced largely
1 green pepper, diced largely
1 Japanese eggplant, diced largely
2 tsp maple syrup
1/2 cup green peas
lime, to garnish
cilantro and Thai basil, to garnish


1. To prepare curry paste, place all ingredients in a food processor. Process until smooth.
2. Heat a large saucepan over medium heat. Melt coconut oil and add the curry paste. Cook for 2 minutes.
3. Add the chicken and stir well to cover with the curry paste.
4. Add the coconut milk and water. Reduce to a low simmer.
5. Add vegetables. Simmer on a low heat for around 20 minutes or until the sauce has thickened.
6. Add maple syrup and green peas. Cook for 2 more minutes.
7. Serve with steamed rice, a wedge of lime, and fresh cilantro and Thai basil leaves.


http://www.fructosefriendlychef.com.au/low-fodmap-green-chicken-curry/

Greek Rice Pilaf

Yield: 2 cups

2 tbsp butter
1⁄2 cup onion, chopped
1 cup long grain rice
2 cups vegetable broth
1/4 cup lemon juice
2 tbsp parsley, chopped

1. In a heavy saucepan over medium heat, saute onion in butter until tender.
2. Add rice and cook, stirring, for 2 minutes.
3. Add broth and lemon juice and bring to a boil.
4. Reduce heat, cover, and simmer for 20 minutes or until rice is tender and liquid has been absorbed.
5. Fluff rice with fork and stir in chopped parsley.

Tzatziki (Paleo)

Yield: 1 1/4 cup

3/4 cup full-fat coconut milk (placed in fridge 24 hours prior to making the recipe)
1/2 cup cucumber, deseeded and finely diced
2 garlic cloves, finely minced
2 tbsp lemon juice
1 tsp dried dill (or 1 tbsp fresh dill)
1/8 tsp sea salt
1/8 tsp black pepper

1. Open the can of coconut milk and scoop out 3/4 cup of the cream on top.
2. Combine all ingredients in a small bowl and stir to combine.
3. Chill before serving.


http://stupideasypaleo.com/2013/06/15/paleo-tzatziki-sauce/

Blueberry Squares

Yield: 8x8 dish

Filling:
2 tsp arrowroot starch
2 tsp water
3 cups frozen blueberries
1/4 cup honey
2 tsp lemon zest

Crust/Topping:
8 large pitted medjool dates
2 tbsp ground flax
1/4 cup water
1 cup unsweetened coconut flakes
1 1/4 cup rolled oats
1 tsp salt
1 tsp cinnamon
1/2 tsp vanilla extract
1/2 cup almond meal
5 tbsp coconut oil, melted


Filling:
1. In a small bowl, combine arrowroot with water. Stir to combine.
2. Puree the blueberries in a food processor.
3. In a medium pan over medium heat, add blueberry puree, honey, and lemon zest. Bring to a boil and simmer for 2 minutes.
4. Reduce heat to low, add arrowroot mixture, and stir well for another full minute. Turn heat off to let cool.

Crust/Topping:
1. Preheat oven to 350F. Line an 8x8 baking pan with parchment paper.
2. Boil a small pot of water. Place dates in a bowl and cover with the hot water. Soak for at least 10 minutes.
3. In a small bowl, combine ground flax meal with the water. Stir to combine. Set aside.
4. In a food processor, blend coconut flakes. Place in a mixing bowl.
5. Place strained dates, oats, salt, cinnamon, and vanilla in food processor and blend until ingredients are mixed well and resemble a dough.
6. Add almond meal and pulse a few times.
7. Pour this mixture into the bowl with ground coconut. Add warmed coconut oil and flax mixture. Mix well with hands so that a dough-like mixture forms.
8. Tightly pack a 1/2 cup of crust mixture and set aside for topping.
9. Place remainder of crust mixture into prepared pan. Tightly pack the crust so that it is evenly spread and level.


Assembly:
1. Pour the cooled blueberry mixture over crust and spread evenly.
2. Sprinkle the remaining 1/2 cup of crust topping over blueberry filling. Gently press the topping into the fruit.
3. Bake for 25 minutes. Let cool, then place into fridge for at least two hours to set.


http://mikaelareuben.com/recipes/blueberry-squares/

Brownie (No-Bake)

Yield: 12 brownie squares

3/4 cup walnuts
2/3 cup pitted dates
1/4 tsp cinnamon
1/8 cup coconut flakes
1/2 tsp vanilla bean powder
1/4 cup cocoa powder
pinch sea salt
pinch cayenne

1. Grind the walnuts in a food processor until they are a fine powder.
2. Add the dates and process for 1 to 2 minutes.
3. Add all remaining ingredients and blend well for 1 to 2 more minutes. The mixture will easily form shape when you roll it into your hands.
4. Shape small 1-inch brownies. Top with coconut flakes, nuts, or a drizzle of honey.
5. Place into the freezer for about 10 minutes or until firm.
6. Brownies can be consumed immediately, or kept in the freezer for storing.


http://mikaelareuben.com/recipes/no-bake-brownie/

Broccoli, Spinach, and Red Lentil Soup

Yield: 3 cups

1 tbsp butter
1/2 onion, diced
1/2 tsp salt
1/2 tsp pepper
1 tsp fresh thyme leaves
1/4 tsp lemon zest
1 clove garlic, finely minced
1/3 cup red lentils
2 cups mushroom broth
1 crown broccoli, cut into florets
1 1/2 cups spinach

1. In a medium-sized pot, melt butter over medium heat.
2. Add onion, salt, pepper, thyme, and lemon zest. Sweat onions for 3 mins.
3. Add garlic and red lentils. Stir to coat.
4. Add mushroom broth. Cook for 5 minutes.
5. Add broccoli florets. Cook for 5 more minutes.
6. When lentils and broccoli are almost done cooking, add spinach and cook for 1 more minute.

7. Pour into a high speed blender and puree. Serve immediately.

Cilantro Lime Coconut Dressing

Yield: 3/4 cup

1/2 cup cilantro
1 tsp lime zest
1/4 cup lime juice
1/4 cup coconut milk
1/2 tsp salt
1/2 tsp maple syrup
1/2 tsp dijon mustard
1 jalapeƱo pepper, seeded and roughly chopped
1/4 cup coconut oil, melted

1. Combine all ingredients except coconut oil in a blender. Puree until smooth.
2. With motor running, slowly drizzle in coconut oil until an emulsion forms.
3. Use dressing immediately or refrigerate for up to 3 days (allow to come to room temperature before serving).


http://www.wholefoodsmarket.com/recipe/tangy-cilantro-coconut-dressing

Thursday, February 2, 2017

Granola Bars (No-Bake)

Yield: 8x8 dish (about 12 bars)

1 1/2 cups rolled oats 
1 cup nuts (almonds, walnuts, pecans), roughly chopped
1 cup pitted dates (deglet nour or medjool)
1/4 cup maple syrup (or honey or agave nectar)
1/4 cup peanut butter (or almond butter)
optional: chocolate chips, dried fruit, seeds, vanilla

1. Preheat oven to 350F. Line an 8x8 baking dish with parchment paper. 
2. Toast oats and nuts in oven for 10 to 15 minutes or until slightly golden. Place in a large mixing bowl.
3. In a food processor, process dates until it forms a dough-like consistency and comes together into a ball, about 1 minute. Add to mixing bowl with oats and nuts. 
4. In a small saucepan over low heat, warm maple syrup and peanut butter. Pour over oat mixture and thoroughly mix.
5.Transfer mixture to prepared baking dish. Press down firmly until uniformly flattened.
6. Cover with parchment or plastic wrap, and let firm up in fridge or freezer for 15 to 20 minutes.
7. Remove bars from pan and chop into 12 even bars. Store in an airtight container for up to a few days. 


http://minimalistbaker.com/healthy-5-ingredient-granola-bars/