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Category Archives: Recipes

RECIPES: 10 freezer meals for breakfast

05 Sunday Mar 2017

Posted by Cassandra Carr in Recipes

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RECIPES: 10 freezer meals for breakfast

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NOTE: These recipes are from Richly Rooted.

Sooo, who feels like making a big, healthy breakfast each morning? You’ve dragged yourself out of bed, gotten the kids ready for school, and done all the other tasks involved with getting a family moving in the morning. I don’t know about you, but after all that, I certainly don’t have the energy to cook breakfast. With that in mind, here are some recipes for freezer meals designed for breakfast time.

I’ve been really into freezer meals lately. One thing that’s always made me feel guilty about is that I can no longer cook meals for my family with any regularity. Instead, we throw something together quickly or end up getting food somewhere else. I’ve now got a freezer downstairs crammed full with meals, but they’re almost all for dinner.

1. BREAKFAST BURRITOS

Breakfast burritos are super versatile. Get creative with your fillings and use bacon, sausage, peppers, onions, different types of cheese, whatever sounds good to you! I made a batch with diced, skillet-cooked potatoes.

2. EGG SANDWICHES

I fully admit, I like those Egg McMuffins from McDonald’s! But you can stay out of the drive-through by making your own healthier, cheaper version at home. Try these sandwiches with biscuits, English muffins, or bagels.

3. WAFFLES

For something more filling and healthy than Eggo waffles, make a batch from scratch! Stack them in freezer bags and pop them in the toaster to defrost and crisp up. This recipe turned out great, and you can make it with regular flour if you don’t have Einkorn.

4. MUFFINS

This would be a good one to make when you’re already preparing a batch of muffins for supper–just double whatever recipe you’re making and freeze cooled muffins in a Ziploc bag. Here are my recipes for Heavenly Lemon Blueberry Buttermilk Muffins and Pumpkin Black Raspberry Muffins.

5. SMOOTHIES

Freeze individual “smoothie kits” in Ziploc bags–fruit, ice cubes, mix-ins like dried coconut, kelp powder, flax seed, etc. In the morning, just dump it in the blender along with a few scoops of yogurt, kefir, or some milk.

6. PANCAKES

Like waffles, a regular pancake recipe can be made in advance. Stack and freeze the pancakes, then reheat in the oven or toaster.

7. BREAKFAST BARS

This breakfast granola bar makes a good non-messy grab-and-go breakfast. Let them cool, then cut each bar and wrap in wax paper secured with a piece of tape.

8. BREAKFAST BISCUITS

It’s really hard not to eat these savory breakfast biscuits straight out of the oven, but if you can manage to set aside a batch to freeze, you’ll be glad you did on those busy mornings!

9. CINNAMON ROLLS

Imagine digging in to a hot, gooey cinnamon roll just minutes after waking up. This can be your reality if you make and freeze a batch ahead of time!

10. TOASTER STRUDEL

Pack these toaster pastries with something sweet, like berries and cream cheese, or go with a savory egg-and-meat filling.

Have these recipes got you inspired to try out freezer cooking? Here are some more links and resources you might want to check out:

7 Easy Steps for Planning a Freezer Cooking Day @ Intentional By Grace

10 Easy Freezer Meals @ The Humbled Homemaker

35+ Gluten-Free, Dairy-Free Freezer Meals @ The Humbled Homemaker

Freezer Cooking: What, Why, and How @ Young Wife’s Guide

Meal Planning and Freezer Cooking: Two Ways to Save Yourself Time, Money, and Stress @ Jaimie Ramsey

New Leaf Wellness and Money Saving Mom have lots of freezer meal ideas and free printables!

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RECIPES: Perception vs Reality with smoothies

02 Thursday Mar 2017

Posted by Cassandra Carr in Recipes

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RECIPES: Perception vs Reality with smoothies

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When you think about a smoothie, this is what you see in your mind’s eye, right? But when you follow the scores of recipes online, especially those made to deal with chronic pain and illness, the smoothies look more like this.

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Maybe this isn’t your experience, but it’s certainly been mine. That smoothie didn’t taste disgusting, but it wasn’t lip-smacking delicious either.

I’ve heard you need to use fruits that are all the same color to get those pretty smoothies. But then look at the pictures below. Many of them have several different ingredients.

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This obviously isn’t the most content-rich post, but it’s something that’s been bugging me as I drink sludge-colored every day.

What are your thoughts on this? Who’s got a way to make smoothies more appetizing? Tell me in the comments!

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RECIPE: Homemade pain cream

24 Friday Feb 2017

Posted by Cassandra Carr in Recipes

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RECIPE: Homemade pain cream

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NOTE: Recipe courtesy of Modern Alternative Health

I don’t know about you, but I spend a lot of money on various lotions and creams to try to mitigate my chronic pain. This recipe intrigues me, especially if I can save money. So let’s see what it’s all about!

Homemade Pain Cream Can Be Used For:

  • Sore muscles
  • Arthritis
  • Joint Pain
  • Inflammation
  • Pulled muscles

Homemade Pain Cream

You Will Need:

  • Pan or double boiler
  • Whisk
  • Measuring equipment (cup, scale, etc.)

Ingredients:

  • 1.5 oz beeswax
  • 1/4 cup coconut oil
  • 1/2 cup oil of choice (olive oil, grapeseed oil, etc)

Essential oils for homemade pain cream (use your own combination):

  • Wintergreen
  • Eucalyptus
  • Lavender
  • Peppermint
  • Clove

Directions:

Add your beeswax, coconut oil, and your oil of choice to your pan. Turn it on medium to low heat and let it all melt down slowly.

Remove from heat and begin allowing your mixture to cool.

After the mixture has cooled some, add your essential oils — about 72 drops (total). This is 0.5% dilution, which is good for really little kids.  For general use, add about 290 drops (2% dilution).  For adults or difficult issues, add up to 700 drops (about 20 – 25 ml), which is 10% dilution.

If you prefer to make a smaller quantity, try using just 1 oz. of oil (or 2 tablespoons) with 18 drops of oil for 0.5% dilution, 72 drops for 2% dilution, and 180 drops for 5% dilution.

Lavender is the best choice for little ones.  Clove, peppermint, and eucalyptus are safe for older kids (over 10), and wintergreen should be reserved for adults.

It is normal for it to still be in a liquid state. Then transfer it to your storage container of choice with a secure lid and allow your homemade pain cream thicken. Then it is ready for use!

If the texture is thicker than you like make sure you try it before changing anything. Often as soon as it hits your skin it melts and blends in. However, if you would like it to have a softer look you can whip it with a whisk or mixer.

Perhaps you’d rather not use essential oils, and that’s okay. I’ve got another recipe for you!

Ingredients:

  • 1 tbsp. arnica flowers
  • 2 oz. olive oil
  • 1.5 tsp. beeswax

Directions:

Step 1: In a small saucepan over very low heat, mix the arnica flowers and olive oil. Once it is warm, turn it off.

Step 2: Let this oil mixture sit for 1 – 2 hours.

Step 3: Strain the oil mixture through a piece of cloth (wash cloths work fine), reserving the oil and throwing out the flowers.

Step 4: Pour the oil into a clean, dry saucepan and add the beeswax.  Turn on low heat until the beeswax is melted.

Step 5: Pour the finished salve into 1 2-oz. tin or 2 1-oz. tins, depending on what you prefer.  Two tins lets you keep it in two different places.  You don’t need much at once, so I chose to pour mine into 1-oz. tins (I made a triple batch, which you can see in the pictures.  There are 4 1-oz. tins and 1 2-oz. tin.)

Once the salve is cool, put the lids on and store in a cool, dry place.  (If it melts, it could get messy — like if you leave it in your car in the summer — but it should be fine.  It will just need to re-solidify.)

Use a small amount as needed on bumps and bruises on non-broken skin.  Safe for babies over 6 months.

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RECIPES: Anti-inflammatory food recipes to help your chronic illness

17 Friday Feb 2017

Posted by Cassandra Carr in Recipes

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RECIPES: Anti-inflammatory food recipes to help your chronic illness

anti-inflammatory-foods

A quick breakdown of these foods and why they’re great to help inflammation:

Flaxseed: Has omega-3 fatty acid which helps inflammation.

Green tea: Contains anti-inflammatory polyphenols.

Turmeric: High anti-inflammatory properties due to its curcumin content.

Cantaloupe: Has anti-inflammatory phytonutrients.

Avocado and walnuts: Contain anti-inflammatory fatty acids.

Lemon: Has antioxidant and anti-inflammatory vitamin C.

Berries and Cherries: Contain anti-inflammatory phytochemicals.

Pineapple: High in anti-inflammatory bromelain.

Kale: Has 45 antioxidant and anti-inflammatory flavonoids.

Garlic: Has high anti-inflammatory sulfer-containing compounds. NOTE: I’m told by a friend that garlic may actually send your immune system into overdrive, which is not a good thing when you have an autoimmune disease. I urge you to do your own research to see if garlic is a good idea for you.

Broccoli: Contains anti-inflammatory and antioxidant phytonutrients.

Information courtesy of Yoga By Candace

Here’s one that fits in two of the anti-inflammatory foods!
PALEO LEMON BLUEBERRY SCONES

Author: Cook Eat Paleo
Serves: 8-10 scones
INGREDIENTS
  • 315 grams almond flour (about 3 cups)
  • 1 teaspoon baking soda
  • ⅛ teaspoon sea salt
  • zest of 1 lemon
  • 2 eggs
  • 2 tablespoons raw honey
  • 2 tablespoons fresh lemon juice
  • ¾ cup fresh blueberries
INSTRUCTIONS
  1. Preheat oven to 325 degrees.
  2. Add the almond flour, baking soda, salt, and lemon zest to a large bowl and stir to combine.
  3. Make a well in the center of the flour mixture and add the wet ingredients. Starting in the center, stir the dough until well combined. Fold in blueberries.
  4. Using a large cookie or ice cream scoop, drop the scones onto a baking sheet lined with parchment paper. Lightly wet hands and gently flatten the tops of the scones. They should be about 1 inch thick.
  5. Bake 18-20 minutes, until the tops are golden brown. Cool on wire rack.

 

 Another one that uses two of the anti-inflammatory foods.
SPINACH AND ARTICHOKE CHICKEN MEATBALLS
Ingredients
  • 1 tablespoon olive oil
  • 1 cup chopped yellow onion
  • 2 cloves garlic, minced
  • 3 cups packed spinach, chopped
  • 2 cups frozen artichokes, chopped
  • 1½ pounds ground chicken thighs
  • 1 large egg
  • 3 tablespoons coconut flour
  • 1 teaspoon garlic powder
  • ½ teaspoon red pepper flakes
  • salt and peper to taste
Lemon Garlic Sauce
  • ½ cup cashews, soaked*
  • 2 tablespoons lemon juice
  • 1 tablespoon olive oil
  • 1 head roasted garlic**
  • ¼ cup + 2 tablespoons water
  • salt taste
meatballs
INSTRUCTIONS
  1. Make the sauce. Put all the ingredients for the sauce in a high powered blender or food processor and blend until smooth and creamy. Set aside.
  2. Place a medium-sized sautée pan over medium heat. Add the olive oil. Once oil is hot, add onions and sauté for 5 mins until soft and translucent. Add spinach, minced garlic, and artichokes and cook for another 5 minutes, until combined and spinach is cooked down. Add a pinch of salt and pepper and set aside to cool.
  3. While mixture is cooling, heat up a large cast iron skillet. Add spinach and artichoke mixture to a bowl along with the remaining ingredients. Mix well and form into into 1 inch sized balls (about 24 meatballs).
  4. Place in the cast iron and cook for 20 minutes, rotating frequently to evenly brown, until firm to the touch and no pink remains. I did this in two batches to make sure they were not overcrowded.
  5. Serve with lemon garlic sauce on top of your favorite pasta or salad. Enjoy!
NOTES
*Place cashews in a bowl. Cover with water. Let soak for at least 30 minutes or overnight (30 minutes if you are in a pinch).
**I roasted my garlic ahead of time. To roast garlic, preheat oven to 375 degrees Fahrenheit. Peel the outer layers of the garlic skin off leaving the cloves still attached and chop off the top of the bulb. Place in aluminum foil and drizzle ½ teaspoon olive oil over the exposed surface of the garlic, letting the oil sink down into the cloves. Wrap the garlic in aluminum foil and roast in the oven for 40 minutes.
CHOCOLATE MOUSSE WITH AVOCADO AND BANANA
Author: Trinity Bourne
Recipe type: Dessert
Cuisine: dairy-free, vegan, raw-vegan, gluten-free
Serves: 1 portion
Ingredients
  • ½ ripe avocado
  • 1 ripe banana
  • 2 heaped tablespoons raw cacao powder
  • 1 teaspoon vanilla extract
  • Maple syrup or coconut sugar (optional extra)
  • Pinch of sea salt (optional extra)
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Instructions
  1. It’s super easy…. blend until creamy smooth with a hand blender.

 

12 SUPERFOODS SALAD

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YIELD: serves 2 generously or 4 modestly

PREP TIME: 10 minutes

COOK TIME: about 15 minutes

TOTAL TIME: about 25 minutes

INGREDIENTS:

  • 1/2 cup dry quinoa, cooked according to package directions
  • 1/2 cup frozen edamame, cooked according to package directions
  • 1/2 bunch curly kale (about 4 to 5 cups), chopped or torn into bite-sized pieces with thick ribs removed
  • 1/2 cup fresh blueberries
  • 1/2 cup red grapes, halved
  • 1/2 cup dried cherries, chopped if necessary (dried cranberries may be substituted)
  • 1/3 cup feta, goat, or parmesan cheese, crumbled or shredded
  • 1/4 cup sunflower seeds (I used unsalted)
  • 1/4 cup walnuts, chopped (I used unsalted)
  • 1/4 cup orange juice
  • 2 tablespoons olive oil
  • 1 garlic clove, finely minced or pressed
  • 1 teaspoon granulated sugar
  • 1/2 teaspoon salt, or to taste
  • 1/4 teaspoon pepper, or to taste
  • 1 heaping tablespoon Greek yogurt (I used 0% fat, sour cream may be substituted)

DIRECTIONS:

  1. Cook quinoa according to package directions, likely cooking with 1 cup water to the 1/2 cup dry quinoa. Transfer about half of the cooked quinoa to a very large bowl. I don’t use all the quinoa for the salad and save the rest for another use. I find it too difficult to cook less than 1/2 cup dry quinoa.
  2. Cook edamame according to package directions. Drain and add to the bowl.
  3. To the bowl, add the kale, blueberries, grapes, dried cherries, cheese, sunflower seeds, walnuts, and stir to combine; set aside.
  4. To a glass mason jar with a lid (or similar jar with a lid), add the orange juice, olive oil, garlic, salt, pepper, seal with lid, and shake vigorously to combine; about 1 to 2 minutes.
  5. Add the Greek yogurt and shake until creamy and incorporated, about 1 minute. Taste and check for seasoning balance, adding more salt, pepper, etc. as necessary. I prefer this dressing to be on the saltier side because it’s going to be coating a large bowl of unseasoned kale, vegetables, and quinoa and you need it to read salty out of the jar to properly flavor the salad.
  6. Add desired amount of dressing to salad, toss well to combine, and serve immediately. Extra dressing will keep airtight in the fridge for up to 1 week; shake vigorously before using.

 

This salad hits on all cylinders in the anti-inflammatory food department!

CREAMY AVOCADO, BROCCOLI, AND BERRY SALAD

Prep Time 10 minutes
Total Time 10 minutes
Servings 6 as a side
Author Chelsea

Ingredients

Salad

  • 4 cups rounded chopped broccoli ~2 heads
  • 1 cups and 1/2 sliced strawberries
  • 1/2 cup raspberries
  • 1 large and ripe avocado
  • Other optional toppings: candied walnuts or almonds chopped mango, blackberries, blueberries, feta cheese

Dressing

  • 1/2 cup creamy poppyseed dressing
  • 1/4 cup raspberry walnut vinaigrette

Instructions

  1. Remove the stems from the broccoli and cut into very small pieces. Fill up a bowl with very cold water and a few cupfuls of ice.
  2. Bring a pot of water to boiling point. Add in a heaping tablespoon of salt.
  3. Pour the broccoli into the boiling water and count to 30. As soon as you get to 30 drain the broccoli and pour the broccoli into your prepared ice/water bath.
  4. Allow the broccoli to sit in the cold water until completely cooled. Then remove with a slotted spoon to a salad spinner or bowl.
  5. Make sure the broccoli is 100% dried before tossing it with anything else (especially the dressing).
  6. Slice the strawberries. Remove the peel and pit of the avocado and chop.
  7. In a large bowl, mix together the broccoli, strawberries, raspberries, and avocado. Add any other toppings as desired.
  8. Right before serving, whisk together the poppyseed dressing and the raspberry vinaigrette. Pour over the salad. (If desired, add more of both dressings to personal preference of an extra dressed salad).

RECIPES: Five dump it and forget it crockpot – slow cooker meals

12 Thursday Jan 2017

Posted by Cassandra Carr in Recipes

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RECIPES: Five dump it and forget it crockpot – slow cooker meals

A crockpot/slow cooker is a great thing for those of us who want to eat healthy but have no energy. Many crockpot recipes can be made in minutes with little preparation. Sounds like a plan to me! I picked five recipes that are truly easy to throw together. Let’s get started!

 

HONEY MUSTARD CHICKEN

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Recipe courtesy of Eat At Home

Serves 6-8 (leftovers if you have a small family – yay!)

Ingredients
  • whole chicken, cut up (or the equivalent in chicken pieces)
  • ½ cup honey
  • ¼ cup dijon mustard
  • salt and pepper to taste
Instructions
  1. Mix the honey, mustard, salt and pepper together in a small bowl.
  2. Put the chicken in the crockpot and pour the mixture over the top.
  3. Cook on high for 6-8 hours.

 

SLOW COOKER FRENCH DIP SANDWICHES

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Recipe courtesy of Carl’s Bad Cravings

Ingredients

  • 3 lb beef chuck roast trimmed of excess fat*
  • 1 tablespoon olive oil
  • 6 French rolls or hoagie buns
  • 12 slices provolone cheese
Slow Cooker
  • 1/3 cup reduced sodium soy sauce
  • 1 cup Coke NOT diet
  • 2 10.5 oz. cans beef consommé, or sub with beef broth
  • 1/4 cup dry minced onions
  • 1 tablespoon beef bouillon
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 teaspoon dried thyme
  • 1 bay leaf

Instructions

  1. Heat olive oil over medium high heat in a large nonstick skillet. Using two forks or tongs to hold roast, sear on all sides until lightly browned. Add to slow cooker and top with all remaining Slow Cooker ingredients. (NOTE: It’s not a tragedy if you don’t brown the roast.)
  2. Cook on LOW for 4 hours then remove roast to a cutting board. Thinly slice roast across the grain. Place sliced meat back in slow cooker and continue to cook on LOW for 1-2 additional hours.
  3. When ready to serve, remove roast and strain fat from broth for dipping.
  4. Split rolls and line the bottoms on a baking tray. Top each half with beef followed by 2 slices cheese. Bake at 350 degrees F or until cheese is melted. Serve with reserved au jus.

BONELESS COUNTRY STYLE BBQ RIBS

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Recipe courtesy of Happy Money Saver

Ingredients

2-3 lbs. boneless pork country-style ribs
1/2 large onion, thinly sliced (I buy pre-diced onion for stuff like this)
3 cloves garlic, minced (I use jarred minced garlic)
1/4 cup brown sugar
1/2 cup apple sauce
1 1/2 cups barbecue sauce (totally acceptable to use a store-bought sauce)
salt and pepper

Instructions

Lightly salt and pepper your boneless pork ribs on both sides. Add all ingredients to your slow cooker. Gently mix it all up. Cook on low for 5-6 hours. Remove meat from slow cooker. Discard juices. Top with 1/2 cup fresh bbq sauce. Serve.

 

RANCH PORK CHOPS

Recipe courtesy of Happy Money Saver

Ingredients

  • 4-6 uncooked pork chops
  • 1 envelope of dry Ranch dressing mix
  • 2 cans (approx. 10 or 11 oz. each) Cream of Chicken soup (I don’t add any water)

Instructions

Put all ingredients in slow cooker and cook on LOW for 4-6 hours.

 

BEEF WITH BROCCOLI

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Recipe courtesy of The Frugal Girls

Ingredients

  • 1.5 pounds of flank steak, trimmed of fat
  • 1 bag frozen broccoli florets {14 oz.}
  • 1 Lee Kum Kee Sauce for Broccoli Beef Sauce packet {8 oz.} NOTE: This is, admittedly, expensive, so feel free to substitute something else
  • ¼ cup water

Instructions

  1. Cut half-inch long thin strips against the grain of your steak (the grain usually runs visibly along the length of the steak).
  2. Then cut long strips into 2″ – 3″ pieces.
  3. Add steak strips to crockpot, spreading out evenly across the bottom.
  4. Pour ¼ cup water over steak pieces.
  5. Cook on LOW for 1.5 – 2 hours, or until meat is tender.
  6. After 1.5 – 2 hours, drain juices from crockpot, then pour Lee Kum Kee sauce over steak and stir.
  7. Cook on LOW for 20 more minutes.
  8. Just before meat is done, cook broccoli per instructions on the bag.
  9. Stir in cooked broccoli right before serving.
  10. Serve over rice and ENJOY!

Do you have favorite go-to recipes for when your energy is low? Tell me in the comments!

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RECIPES: Almond flour here and there, almond flour everywhere!

05 Thursday Jan 2017

Posted by Cassandra Carr in Recipes

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RECIPES: Almond flour here and there, almond flour everywhere!

Loaded with vitamin E, magnesium and heart-healthy omega-3s, almond flour adds a nutty taste to baked goods and savory dishes alike. I’m not a fan of coconut and for some reason I can taste it EVERY time it’s used as a substitute flour. I much prefer almond flour. Did you know you can easily make your own? Here are the directions.

I’ve found recipes for all types of foods, but especially looked for things we all thought we couldn’t eat anymore – pizza crust, tortillas, breadsticks, oh my!

PALEO BANANA BREAD

Author: Cook Eat Paleo
Serves: 9 servings
INGREDIENTS
  • 2 eggs
  • 2 very ripe bananas, mashed
  • ¼ cup honey
  • 1 teaspoon lemon juice
  • 3 cups almond flour
  • 1 teaspoon baking soda
  • ⅛ teaspoon sea salt
  • ½ cup walnuts or gluten-free, dairy-free chocolate chips, optional
INSTRUCTIONS
  1. Preheat oven to 325 degrees and grease 3 mini loaf pans.
  2. Beat eggs in stand mixer with whisk attachment on medium-high speed for 2-3 minutes, until thick and pale yellow. Reduce speed, add bananas and mix until combined. Pour in honey and lemon juice and mix until combined.
  3. Mix dry ingredients, then add to wet ingredients in 2 additions. Mix until combined, fold in add-ins if using, then spoon batter into loaf pans and spread evenly.
  4. Bake for 35-40 minutes, until golden brown and toothpick inserted in center comes out clean. Cool on wire rack.

 

ALMOND FLOUR PANCAKES

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Yield: 9 delicious pancakes

INGREDIENTS

    • 1-3/4 cups Almond Meal/Flour
    • 1 teaspoon baking powder
    • 2 tablespoons tapioca flour, optional, if you prefer a lighter and fluffier batter
    • 1/4 teaspoon salt
    • 2 eggs, lightly beaten
    • 1 teaspoon pure vanilla extract
    • 3/4 cup almond milk

INSTRUCTIONS

  1. In a mixing bowl, whisk the eggs then add the almond milk and vanilla extract and mix.
  2. Add the almond flour, salt and baking powder And mix until smooth.
  3. Heat a large skillet just above medium heat and add just enough oil to lightly coat the pan.
  4. Measure out a scant ¼ cup of batter and pour into the skillet.
  5. Cook until the sides of the pancakes firm up and a bubble or two escapes from the top, about 3 to 4 of minutes.
  6. Carefully flip the pancakes (these are a little more fragile than wheat flour pancakes), cook an additional 45 seconds to 1 minute then repeat with remaining batter.

paleo-naan

3 INGREDIENT PALEO NAAN

Author: Ashley Thomas
INGREDIENTS
  • ½ cup Almond Flour
  • ½ cup Tapioca Flour
  • 1 cup organic almond milk
INSTRUCTIONS
  1. Mix all the ingredients together.
  2. Heat a 9.5 inch crepe pan OR Nonstick Pan over medium heat and pour batter to desired thickness.
  3. Once the batter fluffs up and looks firm/mostly cooked, flip it over to cook the other side (be patient, this takes a little time!).

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PALEO TORTILLAS

INGREDIENTS

  • 3 Eggs, Whisked
  • 1/2 C. Almond Milk
  • 2 T. Coconut Flour
  • Pinch of Sea Salt

INSTRUCTIONS

  1. Combine all ingredients in a medium sized bowl, starting with the eggs.  It is on the runnier side.
  2. Grease a pan and with medium heat, pour mix to make 5-6 inch sized “tortillas.”  It takes about a one minute per side.
  3. Fill and eat!

 

ALMOND CRUSTED BAKED ZUCCHINI CRISPS

INGREDIENTS
Serves 4 as a snack

1 large zucchini, sliced into rings
1 cup / 4 oz / 110 gr almond flour (I used Bob’s Red Mill)
1 egg
1 teaspoon fine grain sea salt (I like Celtic Sea Salt)
1 teaspoon garlic powder
1 teaspoon thyme
¼ teaspoon ground black pepper

INSTRUCTIONS

Preheat oven to 450°F (230°C) and place a rack in the middle.
Line a baking sheet with parchment paper and set aside.
In a small bowl lightly beat the egg.
In a separate bowl combine almond flour, salt, garlic powder, thyme and black pepper.
Dip zucchini slices in the egg and let excess drip off, drop in the almond flour mix bowl to coat.
Place coated zucchini slices onto the lined baking sheet.
To do this efficiently I usually use my left hand to dip the slices into the egg and my right hand to coat with the almond flour, like a one-man assembly line. It’s the best way to avoid getting both hands coated.
Bake for 6 minutes per side (a total of 12 minutes).

 

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PALEO CHICKEN PARMESAN

INGREDIENTS

Chicken

  • 2 Chicken Breast Halves, Butterflied
  • 1 ½ cups Almond Meal
  • 2 tablespoons Italian Seasoning
  • 2 teaspoons Kosher Salt
  • 2 teaspoons Black Pepper
  • 2 Eggs

Paleo Marinara

  • 6 Medium Tomatoes (or 1 Can Whole Peeled San Marzano)
  • ½ cup Chopped Yellow Onions
  • 1 tablespoon Extra Virgin Olive Oil (EVOO)
  • 1 tablespoon Minced Garlic
  • 1 tablespoon Italian Seasoning
  • ½ teaspoon Kosher Salt (add more if you need it)
  • ½ teaspoon Black Pepper
  • ½ cup Red Wine
  • 5 Large Fresh Basil Leaves, Minced

Zucchini Ribbons

  • 2 Large Zucchinis (or 4 Small)

INSTRUCTIONS

Chicken

  1. Preheat oven to 375 degrees Fahrenheit & line a baking sheet with aluminum foil.
  2. Using a very sharp knife cut each breast into half long ways. Slice the breasts to allow for even thickness throughout the cut.
  3. In a wide rim plate (i.e. pie dish), beat two eggs together.
  4. Mix the almond meal, seasoning, salt, and pepper together and lay out on a plate.
  5. Dip each piece of chicken in the egg wash first (both sides), then the dry batter (both sides, then repeat. This will allow for a nice thick crust.
  6. Lay the battered chicken on the baking sheet and bake at 375 F for ~35 minutes. Add more time if they don’t look crispy.
  7. Let them cool for at least 5 minutes before you plate. Don’t fret if the bottom part of the batter sticks to the foil. Do your best to scrape it up with the chicken.
  8. If you want to avoid crispy batter stuck to the pan, you can bake them on a wire rack like I did on these chicken fingers.

Paleo Marinara

#1, prepping the tomatoes: (if you’re using canned, skip to #2)

  1. Fill a large pot halfway up with water and bring to a light boil.
  2. Prepare an ice bath by filling a large bowl ½ full with ice and some water.
  3. Gently score an “X” on the bottom of each tomato.
  4. Using a large slotted spoon, dip the tomatoes into the boiling water.
  5. Boil for about 30 seconds then quickly remove and place in the ice bath.
  6. Let them cool completely.
  7. Dry then peel (skin should come off easily).
  8. Cut in half, spoon out all seeds, and roughly chop.

#2, the sauce:

  1. You can dry out and use the same pot from above.
  2. Heat the EVOO in the pan.
  3. Add the chopped onions and stir until they’ve browned.
  4. Add the minced garlic and stir.
  5. Add the tomatoes and stir until they’ve slightly broken-down.
  6. Add the seasoning, salt, pepper, and stir for a minute.
  7. Add the wine and let it simmer for a few minutes.
  8. When the flavor is to your liking, you can either serve it chunky or put it in a blender for a smooth texture.

Zucchini Ribbons

  1. Using a horizontal peeler (important if you want this to be easy), start peeling your ribbons off the zucchini. I will peel on four spots – leaving me with a long 3d rectangle. I recommend you stop peeling once you get to the seeds.

 

paleo-pizza-crust-recipe1

PALEO PIZZA CRUST

Servings: 4
Author: My Natural Family
INGREDIENTS
  • 1/2 Cup Almond Flour
  • 1/2 Cup Tapioca Flour
  • 1/4 Cup + 1 Tbsp Coconut Flour (I don’t like coconut so I sub more almond flour)
  • 3/4 tsp Salt
  • 1 egg
  • 1/4 Cup Olive Oil
  • 1/3 Cup Coconut Milk (sub almond milk if desired)
  • 1 tsp Honey
INSTRUCTIONS
  1. Preheat the oven to 450 degrees.
  2. Place the almond flour, tapioca flour, coconut flour, and salt in a bowl and mix together.
  3. Make a well the center of the combined flours.
  4. In a small bowl, whisk together the egg, olive oil, coconut milk, and honey.
  5. Pour the mixture into the well of dry ingredients.
  6. Combine with a rubber spatula, mixture may seem a little wet at first.
  7. Let it sit for a few minutes and the coconut flour will soak up the excess moisture.
  8. Shape the dough into a ball and place on a sheet of parchment paper.
  9. Lightly dust your hands with tapioca flour and press the dough out into a 12″ circle. Crust should be thin, about 1/4″.
  10. Slide hands underneath the parchment paper and flip the crust over onto a pizza stone or greased baking sheet.
  11. Slowly peel back the parchment paper and discard.
  12. Top the crust with desired sauce and toppings and bake on the bottom rack of the preheated oven.
  13. Bake for 12 minutes to get a crust that is still a bit soft underneath, for a crisper crust bake 15+ minutes.
  14. Remove and slice with a roller cutter.

 

 

PALEO GARLIC BREADSTICKS

INGREDIENTS

  • 1 1/3 cups almond flour
  • 1/2 tsp salt
  • 2 tbsp coconut oil, melted
  • 3 tbsp coconut flour
  • 1 clove garlic, minced
  • 3 eggs, divided
  • 1 tsp dried basil
  • 1/2 tsp onion powder
  • 1/2 tsp oregano
  • 1/2 tsp baking powder
  • Ghee, for brushing
INSTRUCTIONS
  1. Whisk two eggs together in a small bowl and set aside. In a separate bowl, add the almond flour, baking powder, salt, and coconut oil and stir. Add the beaten eggs and stir to combine.
  2. Add the coconut flour into the bowl, one tablespoon at a time. After each tablespoon let the dough rest for a minute as the flour absorbs. Add the next tablespoon and repeat until you have dough that can be easily kneaded.
  3. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper. Roll out the dough onto a separate piece of parchment paper. Working in small handfuls, roll the dough into a long rope. Twist the dough into your shape of choice and place on the baking sheet. Bake for 10 minutes.
  4. Whisk the remaining egg and add a dash of water. Remove the breadsticks from the oven and brush with the egg wash, and then the minced garlic, basil, onion powder and oregano. Return to the oven and bake for 4-5 minutes more, until golden. Brush with melted ghee before serving.

 

sweet-sour-pineapple-meatballs-1

SWEET & SOUR PINEAPPLE PALEO MEATBALLS

INGREDIENTS

  • 5 T white wine vinegar
  • 2 garlic cloves, minced
  • 2 T honey
  • 2 t chopped red chilis or 1 small mild red chili, minced finely
  • 1 t arrowroot powder
  • 1 t grated ginger
  • 1/4 t salt
  • 1 – 14 ounce can pineapple chunks in 100% pineapple juice (not concentrate)
  • 1 lb lean ground beef
  • 3 T almond flour
  • 1 egg
  • 1 clove garlic, minced
  • 1/4 t black pepper

INSTRUCTIONS

  1. In a small saucepan, briefly cook the vinegar, garlic, honey, red chilis, arrowroot, ginger, and salt by bringing it to a boil for one minute or until the sauce thickens.
  2. Once the chili sauce has thickened, remove from heat and pour in the pineapple chunks and juice, mix until combined, and set aside.
  3. In a medium bowl, combine the ground beef, almond flour, egg, garlic, and pepper until well mixed. Using a tablespoon, scoop out the beef mix and gently roll into mini meatballs with your hands. They should be about 1-inch in diameter.
  4. Carefully place the meatballs in your slow-cooker, cover with the chili pineapple sauce, and cook on low for 6 to 8 hours.

How’d I do? There are tons more almond flour recipes out on the web and in cookbooks. Tell me your favorite almond flour recipe in the comments!

35674_10000371

 

RECIPE: Homemade Elderberry Syrup – great for coughs and colds!

20 Tuesday Dec 2016

Posted by Cassandra Carr in Recipes

≈ Leave a comment

RECIPE: Homemade Elderberry Syrup – great for coughs and colds!

homemade-elderberry-syrup-natural-remedy-for-colds-and-flu

NOTE: This recipe is originally from Wellness Mama

Ever have a cold or the flu and despite taking conventional medicines, you still feel lousy? I’ve got a solution for you! Now, I’m not saying elderberry syrup is a miracle cure or anything, but it will help lessen the severity of your illness. And it’s natural; not chock-full of chemicals.

You’ll want to use black elderberries to make your syrup. A bag of them is not hard to find. Trusty Amazon (who I’m mad at right now, but that’s a story for another day) carries these highly-rated elderberries.

Why use elderberries? Herbwisdom.com explains the benefits:

Known for its antioxidant activity to lower cholesterol, improve vision, boost the immune system, improve heart health and for coughs, colds, flu, bacterial and viral infections and tonsillitis.

 

Organicfacts.net explains further:

Elderberries are the fruit from the flowering plant known as Sambucus,more commonly referred to as elder or elderflower. The full scientific name of the most common variant, from which we get the majority of our elderberries, is Sambucus nigra. You will primarily find elderberries in the Northern hemisphere, particularly in Europe and North America, although some southern species are grown in Australia. The berries are black or very dark blue, and have a sharp, sweet flavor.

There’s a ton of information about elderberries at both of those websites, so I won’t repeat it all here. Suffice it to say eldberberries are another thing other cultures have known about and used for centuries.

So why make syrup? Basically, because it gives you a concentrated dose of elderberries, which quickens healing. Also, I should note this recipe for elderberry syrup also contains other immune-boosting natural elements like cinnamon and honey. And yes, you can buy elderberry syrup at most stores nowadays, but this method is way cheaper and pretty easy!

homemade-elderberry-syrup-recipe-ingredients

This recipe makes a quart of syrup–probably enough to take care of an entire family through the cold and flu season. It takes only five minutes to whip up, though it needs to cook for an hour. But fear not–you don’t have to stand over it. Let it simmer and get happy-happy while you watch an episode of your favorite show. You deserve a little “me time”, right?

Ingredients
  • ⅔ cup dried elderberries (about 3 ounces)
  • 3½ cups of water
  • 2 Tablespoons fresh or dried ginger root
  • 1 teaspoon cinnamon powder
  • ½ teaspoon cloves or clove powder
  • 1 cup raw honey
Instructions
  1. Pour water into medium saucepan and add elderberries, ginger, cinnamon and cloves (do not add honey!).
  2. Bring to a boil and then cover and reduce to a simmer for about 45 minutes to an hour until the liquid has reduced by almost half. At that point, remove from heat and let cool enough to be handled. Mash the berries carefully using a spoon or other flat utensil. Pour through a strainer into a glass jar or bowl.
  3. Discard the elderberries (or compost them!) and let the liquid cool to lukewarm. When it is no longer hot, add 1 cup of honey and stir well.
  4. When honey is well mixed into the elderberry mixture, pour the syrup into a pint sized mason jar or 16 ounce glass bottle of some kind.

 

Ta Da! You just made homemade elderberry syrup! Store in the fridge and take daily for its immune boosting properties. Some sources recommend taking only during the week and not on the weekends to boost immunity.

Standard dose is ½ tsp to 1 tsp for kids and ½ Tbsp to 1 Tbsp for adults. If illness does strike, take the normal dose every 2-3 hours instead of once a day until symptoms disappear.

As far as how long it lasts, I would recommend freezing much of it using ice cube trays and then depositing the cubes in a bag, ready for when you need them. If you plan to take it to immune-boost, you’ll want to keep more out. Depending on how you choose to store your syrup it can last anywhere from two weeks to several months in the fridge. I err on the side of caution and don’t keep it more than a month or so.

If you don’t want to use honey–some people aren’t a fan of adding that much sweetener to the recipe, despite the health benefits, you can use maple syrup or agave nectar. Molasses can also be used. Lastly, if you’re an adult, omit the sweetener and make a tincture using equal parts syrup and food-grade alcohol. Vodka and brandy seem to work best. Powdered elderberries can also be used, rather than whole, which is what the recipe calls for. Use a half-cup rather than the 2/3 in the recipe.

Do you use elderberry syrup? Another natural cold and flu treatment? Tell me in the comments!

41137_12

 

 

 

 

 

 

RECIPE: Paleo cinnamon rolls – yes, they exist

16 Friday Dec 2016

Posted by Cassandra Carr in Recipes

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RECIPE: Paleo cinnamon rolls – yes, they exist

Cinnamon rolls, without ruining my Paleo diet? Yes, please!

cinnamon-rolls

 

NOTE: I took this recipe from a wonderful blog: http://paleogrubs.com/cinnamon-roll-recipe

Sticky, Ooey, Gooey Paleo Cinnamon Rolls

For the dough
  1. 2 tbsp coconut oil, melted
  2. 1 egg
  3. 1 tbsp honey
  4. 1 tsp vanilla extract
  5. 1 1/2 cups almond flour
  6. 1 tbsp coconut flour (you can substitute another Paleo flour if you don’t like coconut – I can’t stand the stuff myself – here’s a place to find all sorts of Paleo substitutions for coconut products)
  7. 1 tsp baking soda
  8. Pinch of salt
howtomakecinnamonrolls
For the filling
  1. 1 tbsp cinnamon
  2. Honey, for drizzling
  3. 1/4 cup pitted Medjool dates, finely chopped
  4. 1/4 cup walnuts, finely chopped

cinnamonrollrecipe

For the glaze
  1. 2 tbsp honey
  2. 2 tbsp coconut cream (you can substitute almond milk, which tastes a little nuttier than cashew milk, which can also be used)
  3. Pinch of cinnamon
Instructions
  1. Whisk together the coconut oil, egg, honey, and vanilla in a medium bowl. Add the almond flour, coconut flour, baking soda, and salt. Stir well to combine.
  2. Transfer the dough onto a sheet of wax paper. Cover with another sheet of wax paper and roll out into a long rectangle. Remove the top sheet of wax paper. Drizzle the dough with honey and sprinkle with cinnamon. Top with the chopped walnuts and dates.
  3. Use the wax paper to roll the dough into a log. Place the log in the freezer to harden for 15 minutes.
  4. Preheat the oven to 325 degrees F. Slice the log into individual pieces, about 9 or 10 rolls. Place onto a baking sheet. Bake for 10-12 minutes until golden.
  5. Meanwhile, make the glaze by stirring together the honey, coconut cream, and cinnamon. Once the rolls are golden, remove from the oven and drizzle with glaze. Serve warm.
Servings: 9-10 small rolls

 

RECIPE: Holiday essential oil diffuser mixes

09 Friday Dec 2016

Posted by Cassandra Carr in Recipes

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RECIPE: Holiday essential oil diffuser mixes

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NOTE: The original source for these recipes is: http://www.keeperofthehome.org/20-holiday-essential-oil-diffuser-recipes-will-fill-home-cheer

20 Irresistible Essential Oil Potpourri Blends

As always, adjust according to personal preference and according to brand of essential oils. I have an eclectic mix of brands in my house, and I’ve noticed many oils, such as cinnamon leaf, tend to smell different from brand to brand, so again, just adjust according to what you like and according to what you have on hand!

1. COZY BY THE FIRE BLEND

  • 3 drops cinnamon
  • 2 drops sweet orange
  • 2 drops allspice (optional)
  • 1 drop clove bud
  • 1 drop nutmeg

2. GINGERBREAD

  • 5 drops ginger
  • 4 drops clove bud
  • 2 drops nutmeg
  • 2 drops cinnamon

3. CHRISTMAS TREE

  • 6 drops fir needle
  • 3 drops cypress or spruce
  • 1 drop orange
  • 2 drops nutmeg

4. FOREST BOUGHS

  • 6 drops fir needle
  • 4 drops pine
  • 3 drops cypress or spruce
  • 1 drop wintergreen

5. A WALK IN THE WOODS

  • 4 drops frankincense
  • 4 drops fir needle
  • 4 drops cedarwood

6. FALLING LEAVES

  • 10 drops clove bud
  • 3 drop cinnamon
  • 4 drops black pepper

7. THE WINTER WOODS

  • 4 drops cypress
  • 2 drops sandalwood

8. SPICED CIDER

  • 5 drops ginger
  • 4 drops orange
  • 1 drop cinnamon

9. PUMPKIN PIE

  • 4 drops cardamom
  • 2 drops cinnamon
  • 2 drops clove bud
  • 1 drop nutmeg

10. EGGNOG

  • 8 drops nutmeg
  • 2 drops vanilla
  • 1 drop cinnamon
  • 1 drop black pepper (optional)

11. CINNAMON-ORANGE TEA

  • 5 drops orange
  • 3 drops cinnamon

12. CANDY CANES

  • 4 drops wintergreen
  • 4 drops sweet orange

13. SPICED CHAI

  • 5 drops cardamom
  • 3 drops cinnamon
  • 2 drops clove bud
  • 1 drop ginger
  • 1 drop aniseed (optional)

14. MINT HOT CHOCOLATE

  • 6 drops chocolate
  • 2 drops peppermint

15. MULLED WINE

  • 3 drops orange
  • 3 drops clove bud
  • 1 drop cinnamon

16. CINNAMON & SPICE

  • 2 drops sweet orange
  • 1 drop cinnamon
  • 1 drop clove bud
  • 1 drop ginger

17. THANKSGIVING STUFFING

  • 6 drops rosemary
  • 4 drops sage
  • 2 drop thyme
  • 1 drop black pepper

18. AFTER-THE-FEAST DIGESTIVE BLEND

  • 6 drops ginger
  • 4 drops Roman chamomile
  • 2 drop lemongrass

19. HAPPY HOLIDAYS

  • 2 drops fir needle or spruce
  • 2 drops orange
  • 1 drop wintergreen

20. BABY JESUS’ MANGER

(Yes, I’ve left all the stable smells out! Heh.)

  • 3 drops frankincense
  • 3 drops myrrh
  • 1 drop sandalwood

40286_130

RECIPE: Best window cleaner ever – and all natural!

02 Friday Dec 2016

Posted by Cassandra Carr in Recipes

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RECIPE: Best window cleaner ever – and all natural!

 

essential-oil-cleaning-recipes-pin

I know the graphic says 10 recipes, but I’m only featuring one here. For the rest, check out the link below.

People have privately asked me some questions about DIY cleaning products, so I found this great resource with many of the answers all in one convenient place! I went through the answers and only left the information I agreed with.

DIY CLEANING RECIPE FAQS:

Q: What if I don’t have a certain oil called for in one of the recipes?

A: You can absolutely swap out oils or substitute your favorite. Some of the most powerful essential oils for cleaning are lemon, lime, wild orange, thyme, peppermint, lavender, eucalyptus, melaleuca (tea tree), rosemary, and cinnamon. Mix and match as you wish.

Q: Do I have to use glass bottles for my mixes?

A: It’s a widely known fact that essential oils can degrade plastic. For this reason, it is generally recommended to only store oils in glass, and I always follow that rule if I plan to use the oil mixture on my skin or in a food recipe. However, I’ve never had a problem mixing/storing my cleaning recipes in regular plastic spray bottles for two reasons: #1: The mixtures are usually quite diluted, and #2: I will not be ingesting the mixture or applying it to my body.

Q: Why can’t I use castile soap in some of these recipes?

A: If the recipe calls for vinegar, you’ll want to avoid adding castile soap to the mix, as the two substances will react and form a gloppy, slimy mess.

Q: Which essential oils do you use?

A: There are new essential oil companies popping up everyday, but I’ve used doTERRA essential oils for four years now, and I’ll never go anywhere else. The oils are third-party tested for purity, ethically sourced around the globe. I believe in this company wholeheartedly, and I’ve been sharing doTERRA oils with people non-stop since I started using them. I’m happy to personally help you get these oils in your home, too.

Q: Are there any essential oil blends suited to cleaning?

A: Yes. Two of the doTERRA essential oil blends I use the most for cleaning are On Guard® and Purify®. They both have powerful cleansing properties and I often mix them into my DIY recipes.

 

FRESH MINT WINDOW & MIRROR CLEANER

  • 3 cups distilled water
  • 1/4 cup rubbing alcohol or vodka (be sure to use cheap vodka, of course)
  • 1/4 cup vinegar
  • 20 drops peppermint or spearmint essential oil

Combine all ingredients in a quart-sized spray bottle. Shake to combine, then spray on mirrors, windows, or stainless steel. Wipe off with paper towels or old newspaper for streak-free shine.

honest-company

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