coconut milk and curry frittata

Coconut Milk and Curry Frittata

7 eggs

½ red onion, finely diced

2 cups fresh spinach, chopped

¼ cup coconut milk

2 tablespoons tomato paste

1 tablespoon curry powder

1 tablespoon coconut oil

Sea salt to taste

Heat the coconut oil in a medium sized skillet, add the onions and cook until the onions begin to caramelize.  While the onions are cooking whisk together the eggs, coconut milk, tomato paste, curry powder and salt.  Rowan helped me whisk and then I used a hand held mixer to make sure all the ingredients were well blended.  Add the spinach to the onions and oil and cook until the spinach is wilted.  Evenly spread the onion and spinach mixture over the bottom of the skillet and pour in the egg mixture.  Cover and cook over medium low heat for 4 minutes.  Transfer the frittata to the oven and cook under the broiler uncovered for another 2 -3 minutes or until the frittata is cooked all the way through.  Slice like a pizza and serve.

fruit dip

Decadent Fruit Dip

1 cup coconut milk

1 teaspoon vanilla

2 ripe bananas

2 teaspoons coconut flour

1 1/2 tablespoons unsweetened cocoa powder (Optional)

Put all the ingredients into a food processor or blender, except for the cocoa powder, and blend until smooth. If desired, pour out half of the mixture and add the cocoa powder to the food processor with the other half of the dip.  Process again until the dip is well mixed.  Now you have 1 vanilla dip and 1 chocolate dip!  Makes 1 cup of vanilla and 1 cup of chocolate.  After some time in the refrigerator, the dip will become even thicker.

We dipped strawberries and apples into the Decadent Fruit Dip on Saturday. On Sunday morning, I made some crepes inspired by Mark Sisson’s recipe for coconut flour pancakes but I made it with 7 eggs rather then 4 to make them a bit thinner and more “crepe” like. I then spread the inside of the crepes with the dip and stuffed them with sliced strawberries.  What a fun weekend treat for the boys and I hope your family enjoys as well!

banana bread

Ingredients:

2 cups sprouted whole wheat flour (where to find sprouted flours)
3/4 cup organic whole cane sugar (where to find quality sweeteners)
1/2 tsp baking soda
1/2 tsp salt
1 tsp ground cinammon
3 ripe bananas, smashed
2 large eggs, beaten
6 Tbs butter, melted (where to find quality fats)
1 tsp vanilla
1/4 cup plain yogurt (full fat, please.)

Directions:

Preheat oven to 350. Butter and flour a bread pan.

1. In a bowl, combine flour, sugar, baking soda, salt, and cinnamon. Mix thoroughly.

2. In a separate bowl, combined smashed bananas, eggs, melted butter, vanilla, and yogurt.

3. Gently fold dry ingredients into wet ingredients (be careful not to over “smash” your banana bits). Scoop into prepared bread pan. Dough will be thick. Use a spatula to even it out in the pan.

4. Bake for 40 – 50 minutes in a 350 degree oven. (Oven times will vary, check at 35 minutes and continue baking until a toothpick comes out clean.) Let cool in pan for 10 minutes and then move to wire rack to cool completely.

Enjoy!

pasta and shrimp

Shrimp Fettucine Alfredo

Rated: Submitted By: MAMATIFF Photo By: Soup Loving Nicole Prep Time: 20 Minutes Cook Time: 20 Minutes Ready In: 40 Minutes Servings: 6

"Rich and creamy Alfredo sauce with Parmesan cheese, garlic and plenty of shrimp."

INGREDIENTS:

1 pound fettuccini pasta 1 tablespoon butter 1 pound cooked shrimp - peeled and deveined 4 cloves garlic, minced

1 cup evaporated milk 6 tablespoons grated Parmesan cheese 1 tablespoon chopped fresh parsley salt to taste

DIRECTIONS:

1.	Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
2.	In a large skillet, saute shrimp and garlic in the butter for about one minute. Pour in half and half; stir. Sprinkle Parmesan cheese in one tablespoon at a time, stirring constantly. After all Parmesan is added, mix in parsley and salt. Stir frequently making sure it does not boil. Sauce will take a while to thicken.
3.	When sauce has thickened, combine with cooked pasta noodles; serve hot.

Creamy Pesto Shrimp

Rated: Submitted By: Loretta Buffa Photo By: mika707 Prep Time: 15 Minutes Cook Time: 15 Minutes Ready In: 30 Minutes Servings: 8

"Butter, cream, Parmesan cheese and pesto converge into a luxurious sauce to be served with cooked shrimp or crab meat and hot linguine."

INGREDIENTS:

1 pound linguine pasta 1/2 cup butter 2 cups heavy cream 1/2 teaspoon ground black pepper

1 cup grated Parmesan cheese 1/3 cup pesto 1 pound large shrimp, peeled and deveined

DIRECTIONS:

1.	Bring a large pot of lightly salted water to a boil. Add linguine pasta, and cook for 8 to 10 minutes, or until al dente; drain.
2.	In a large skillet, melt the butter over medium heat. Stir in cream, and season with pepper. Cook 6 to 8 minutes, stirring constantly.
3.	Stir Parmesan cheese into cream sauce, stirring until thoroughly mixed. Blend in the pesto, and cook for 3 to 5 minutes, until thickened.
4.	Stir in the shrimp, and cook until they turn pink, about 5 minutes. Serve over the hot linguine.

Nutrition Information Servings Per Recipe: 6 Calories: 440

Amount Per Serving Total Fat: 10.6g Cholesterol: 172mg Sodium: 281mg

Amount Per Serving Total Carbs: 57.7g     Dietary Fiber: 2.6g

Broccoli Shrimp Alfredo

After tasting fettuccine Alfredo at a restaurant, I tried to duplicate the recipe at home. You can't imagine how pleased I was when I came up with this delicious version. Not only does my family love the creamy dish, but my husband prefers it to the one at the restaurant.

4 ServingsPrep/Total Time: 30 min.

Ingredients

• 1 package (16 ounces) fettuccine
• 1 pound uncooked medium shrimp, peeled and deveined
• 3 garlic cloves, minced
• 1/2 cup butter, cubed
• 1 package (8 ounces) cream cheese, cubed
• 1 cup milk
• 1/2 cup shredded Parmesan cheese
• 6 cups frozen broccoli florets
• 1/2 teaspoon salt
• Dash pepper

Directions

• Cook fettuccine according to package directions. Meanwhile, in a
• large skillet, saute shrimp and garlic in butter until shrimp turn
• pink. Remove and keep warm. In the same skillet, combine the cream
• cheese, milk and Parmesan cheese; cook and stir until cheeses are
• melted and mixture is smooth.
• Place 1 in. of water in a saucepan; add broccoli. Bring to a boil.
• Reduce heat; cover and simmer for 6-8 minutes or until tender.
• Drain. Stir the broccoli, shrimp, salt and pepper into cheese sauce;
• cook until heated through. Drain fettuccine; top with shrimp
• mixture. Yield: 4 servings.

Nutrition Facts: 1 serving (1 cup) equals 978 calories,

green juice

cilantro cumin cinnamon salmon

Caroline’s Cilantro, Cinnamon and Cumin Roasted Salmon

•Pam cooking spray
•2 (4-6 ounce) salmon fillets
•3/4 teaspoon cumin
•1/4 teaspoon cinnamon
•1/4 teaspoon cilantro

In a Ziplock bag, coat salmon filets with cumin, cinnamon and cilantro. Seal bag and marinate over night.

Preheat oven to 375 degrees. Remove fish from Ziplock bag and place on flat tin baking dish oiled with Pam cooking spray. Bake in the oven for approximately 10-12 minutes.

protein cheescake

Healthy Protein Cheesecake | Ingredients

• 12oz Fat Free Philadelphia Cream Cheese
• 10oz Plain Greek Yogurt
• 2 Whole Eggs
• 1-2 Tbsp Stevia
• ¼ Cup Milk
• 1.5 Scoops Whey Protein
• 1tsp Vanilla Extract
• Dash Salt

Healthy Protein Cheesecake | Preparation

1. Preheat oven to 325°
2. Soften cream cheese in a large mixing bowl by pressing down with a spoon.
3. Add eggs and stevia and mix using an electric mixer.
4. Add the rest of the ingredients and continue mixing for 2-3min.
5. Pour in baking pan (6” pan works best) lined with parchment paper for best results.
6. Bake at 325° for 25min then turn down the oven to 200° and continue baking for an additional hour.
7. Let cool in fridge for 4-5 hours, add topping and destroy!

Healthy Protein Cheesecake | 3 Variations

If plain old cheesecake isn’t your thing, there are endless possibilities to making your favorite styles of cheesecake super healthy by adding nutritious ingredients.
1. Pumpkin Cheesecake – I’m a pumpkin fanatic and this is one of my favorite cheesecakes. All you have to do is add a few extra ingredients. These are canned pumpkin puree (NOT pie mix), 1tsp cinnamon, ½ tsp nutmeg and ½ tsp pumpkin pie seasoning. This one is a staple in my house!
2. Strawberry Cheesecake – To make this classic cheesecake simply substitute strawberry whey protein powder and serve with fresh strawberries or other fresh berries.
3. Chocolate Peanut Butter – For this cheesecake you want to use chocolate protein powder and add a tsp of 100% cocoa powder and a tsp of peanut butter. The trick is drizzling peanut butter over the top of a fresh slice of this cake.
If you are as crazy about cheesecake as I am then I hope this recipe finds its way into your regular lineup. Please let me know if you have any questions or cheesecake variations!

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baked pumpkin

ngredients:

1 small pumpkin or 1/4 large pumpkin1 tablespoon olive oilsea saltground cloveground cinnamonground nutmeg1 tablespoon packed brown sugar

directions:

Heat oven to 400F. Using a large metal spoon, scoop out the seeds and insides of the pumpkin. Save the seeds for roasting. Use a sharp chef's knife to cut slices of pumpkin, about 1-inch thick.

Place pumpkin slices on baking sheet. Drizzle with olive oil and rub on both sides of pumpkin. Season with salt, spices and brown sugar. Roast for 20-25 minutes, depending on thickness of pumpkin slices.

 print recipe  share  email  facebook  twitterInstead of buying canned pumpkin puree, it's easy to make your own while fresh pumpkins are in season. Baked pumpkin makes a fabulous side dish with the simple addition of butter, salt, and pepper.

Prep Time: 10 minutes

Cook Time: 34 minutes

Total Time: 44 minutes

Ingredients:

• 1 fresh pumpkin, up to 4 pounds (see Notes)

Preparation:

Preheat oven to 350 F.

Cut top from pumpkin. Scrape out stringy membranes and seeds. (Reserve seeds to makeToasted Pumpkin Seeds, if desired.)

Cut pumpkin into large pieces and place on a baking sheet. Bake about 45 minutes or until pumpkin is soft. Let cool until you can comfortably handle it.

Scrape the soft pulp from the skin into a food processor or heavy-duty blender. Discard the skin. Pulse until evenly pureed. Reheat if serving immediately or refrigerate and use within 3 days. The pumpkin puree may be frozen in an airtight container or zip-top bag for 10 to 12 months.

Savory Pumpkin Puree: Add butter, salt, and pepper to taste to the pumpkin puree. Add brown sugar for a sweeter side dish. Makes a great menu substitution for mashed potatoes.

Pumpkin Pie Puree: Add cinnamon, nutmeg, cloves, and brown sugar to the pumpkin puree.Pumpkin pie spice blend may be substituted for the spices, if you wish.

Notes: Choose smaller pumpkins weighing 2 to 4 pounds for eating purposes. Overly-large pumpkins tend to be dry and stringy.

• Toasted Pumpkin Seeds Recipes
• Pumpkin Cooking Information
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paleo recipes

Paleo Perfection: 6 More Meals To Kickstart Your Caveman Lifestyle

The Paleo principles are simple: if you can grow it or kill it, eat it; if it's been processed, don't. Here are six more meals for another day of Paleo perfection!

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by Mariel Lewis Dec 28, 2012

The Paleolithic diet is inspired by what our ancestors ate before the agricultural age. Along with being low-carb, the foods included on Paleo diet lists are usually natural and organic. The point of eating Paleo is to give your body the nutrients it needs without the processed additives and extra calories of a contemporary diet.

These recipes aim to do just that. Try them for one of your meals, or use all of them for a whole day of Paleo dieting. Either way, enjoy!

Meal 1 /// Egg White And Vegetable Scramble

Ingredients For Scramble

• 4 egg whites (from free range chicken eggs)
• 1/4 large zucchini (diced)
• 1/4 avocado
• Sea salt and pepper to taste
• Coconut oil spray

Directions

1. Place skilled over medium heat and spray coconut oil.
2. Once skillet is hot, add zucchini and cook until edges are golden brown.
3. Reduce heat to low and pour in egg whites.
4. Cook slowly (about two minutes).
5. Once eggs are scrambled, add sea salt, pepper, and top with avocado.

 Egg White And Vegetable Scramble PDF (46 KB)

Nutrition Facts

Amount per serving

Calories 372.5

Total Fat19.93 g

Total Carb20.05 g

Protein28.8 g

* Calories and macros are calculated
for 1 serving.
Also included in macros: 12 ounces of drip coffee, 2 tablespoons of almond milk

Meal 2 /// Grilled Chicken Salad

Ingredients For Chicken

• 6 chicken breasts
• Lemon pepper to taste
• Sea salt to taste

Directions

1. Set oven to broil and arrange rack so baking pan is close to heat.
2. Cover baking pan with aluminum foil and set aside.
3. Season both sides of chicken breasts with a bit of sea salt and generous amounts of lemon pepper.
4. Place chicken breasts in the middle of the baking pan and broils for 12-13 minutes on each side.
5. Remove from oven and cut into slices or chunks.

Ingredients For Salad

• 1 cup greens
• 5 cherry tomatoes
• 1/4 avocado
• 1/4 bell pepper
• 1 tablespoon slivered almonds
• 1 tablespoon olive oil
• 1 tablespoon balsamic vinegar sea salt and ground black pepper to taste

Directions

1. Place cup of greens in a salad bowl and top with the rest of the vegetables.
2. Add slivered almonds, and 1/2 sliced chicken breast to salad.
3. Top with olive oil, vinegar, sea salt, and pepper.

 Grilled Chicken Salad PDF (71 KB)

Nutrition Facts

Amount per serving

Calories 388.8

Total Fat24.5 g

Total Carb16.55 g

Protein26.95 g

* Calories and macros are calculated for 1 serving. Chicken recipe makes 6 servings.

Meal 3 /// Cilantro Beef Burgers & Ecuadorian Style Patacones (Fried Plantains)

Ingredients For Beef Burger

• 1.2 lb organic ground beef
• 2 free range organic egg
• 1/4 diced white onion
• 1 finely diced garlic clove
• 1/2 cup almond flour
• 1 bundle of cilantro, chopped
• Sea salt and ground black pepper to taste

Directions

1. Turn oven to broil. Arrange rack so baking pan is close to heat.
2. Cover backing pan with aluminum foil and set aside.
3. Combine all ingredients and form into patties.
4. Place patties on the center of the baking pan and broil for 6-8 minutes. Flip and broil for another 6-8 minutes.
5. When both sides are golden brown, remove from oven.

Ingredients For Patacones

• 1 plantain
• 4 tablespoons of coconut oil

Directions

1. Cut plantain into thick slices (each slice about one inch long).
2. Place oil in skillet and turn stove to medium heat. Oil should cover skillet's surface and over 1/4 inch of plantains.
3. Place plantains in oil and fry for two minutes. Should be crisp, but not burnt at the bottom.
4. Turn plantains over and fry another two minutes.
5. Remove plantains from oil and use paper towel to remove excess oil.
6. Smash plantains with bottom of a glass and then sprinkle each with a little salt.
7. Fry both sides of plantains again for 1-2 minutes.
8. Remove from oil, pat dry with a paper towel and serve.

 Cilantro Beef Burgers & Ecuadorian Style Patacones PDF (132 KB)

Nutrition Facts

Amount per serving

Calories 541.5

Total Fat32.85 g

Total Carb30.4 g

Protein30.8 g

* Calories and macros are calculated for 1 serving beef recipe makes 5 servings, patacones recipe makes 2 servings.

Meal 4 /// Tuna Guacamole With Baked Sweet Potato Chips

Ingredients For Tuna Guacamole

• 1 can tuna in oil
• 1.5 avocadoes
• 1/2 jalapeno pepper
• 1/2 lime (for its juice)
• 1/4 tomato
• 1 garlic clove
• 2 tablespoons chopped cilantro
• 31 baked sweet potato chips (for dipping)

Directions

1. Place one avocado in mortar and pestle (or molcajete) and add walnut oil and lemon juice.
2. Crush avocados and then add salt and pepper to taste.
3. Add tuna and the rest of the ingredients to avocado paste and mix well.
4. Enjoy with sweet potato or vegetable chips.

 Tuna Guacamole With Baked Sweet Potato Chips PDF (67 KB)

Nutrition Facts

Amount per serving

Calories 901.75

Total Fat63.5 g

Total Carb56 g

Protein35.2 g

* Calories and macros are calculated for 1 serving.

Meal 5 /// Ginger Garlic Tilapia With Summer Squash Wedges

Ingredients For Tilapia

• 5 tilapia filets
• 3 minced garlic clove
• 4 oz finely grated ginger
• 8 green onions (diced)
• 2 tablespoons unsweetened shredded coconut
• 2 tablespoons of liquid aminos
• 2 tablespoons of coconut oil

Directions

1. Heat 1 tbsp of coconut oil in skillet over medium heat.
2. Once oil has melted, add 2 or 3 tilapia fillets to skillet and cook for 2 minutes.
3. Flip tilapia and add ginger, garlic, and shredded coconut to the top of each fillet and let cook for 1 minute.
4. Spread 1 tbsp liquid aminos on the fillets and cook for another minute.
5. Flip fillets one more time, add green onions and cook for another minute.

Ingredients For Squash

• 1/2 summer squash
• 1 tablespoon olive oil
• Paprika, sea salt & freshly ground pepper (to taste)

Directions

1. Turn oven to broil. Arrange rack so baking pan is close to heat.
2. Cover baking pan with aluminum foil and set aside.
3. Cut squash into thick wedges about one inch thick.
4. Place wedges in a Ziploc bag and add the rest of the ingredients.
5. Close bag and shake it thoroughly.
6. Place wedges in a single row in the center of the baking dish and broil for 5 minutes or until golden.
7. Carefully flip each wedge and broil for another two minutes.

 Ginger Garlic Tilapia With Summer Squash Wedges PDF (91 KB)

Nutrition Facts

Amount per serving

Calories 264

Total Fat17 g

Total Carb3.75 g

Protein27.1 g

* Calories and macros are calculated for 1 serving.

Daily Totals Nutrition Facts

 

Calories 2588.5

Total Fat159.3 g

Total Carb131.5 g

Protein173 g

* Daily totals include one scoop casein protein, 12 ounces of drip coffee, and 2 tablespoons of almond milk.