Basic Recipes & Local Treats

I often turn my nose at the idea of “paleo-izing” items from modern food culture. Bread, brownies, pancakes, noodles… attempting to recreate these items doesn’t allow you to fully change your habits. One of the first rules of new habits: Set yourself up for success. Not failure.

In my head, I either change or don’t change. Eating paleo bread makes me want to choose regular bread when there isn’t a paleo option. While I’m pretty black and white for myself, I understand folks may be easing their way into this lifestyle change or, perhaps, look to such food items for comfort or tradition.

CHOCOLATE CHIP COOKIES

That said, I’ve been known to bake chocolate chip cookies from time to time. You can find my Famous Chocolate Chip Cookie recipe in Paleo Parent‘s first book “Eat Like A Dinosaur” along with an arsenal of approachable go-to’s for families or people with a traditional palate including freezable chicken nuggets, fruit roll ups, waffles and more. I respect their copyright and would encourage you to check out the book for yourself, it’s been one of the most used recipe books in our house! Not to mention, there is a children’s book, their familiar back story of (un)health and an easy-to-read allergy index included on every single page.

Now that I got you all amped up on the idea of a delicious chocolate chip cookie, I’ve got great news for my local friends! Betsy’s Bakery created their first prototype! As soon as I saw their Facebook post about Paleo cookies, I grabbed a kid and headed right over. As the story goes, Betsy has Celiac disease and her bakery is entirely gluten-free! She also has dairy free, vegan and now (the most healthy of all) paleo options!

Betsy's Bakery in Mechanicsburg, PA has recently added a delicious PALEO cookie to their gluten free repertoire.

Betsy’s Bakery in Mechanicsburg, PA has recently added a delicious PALEO cookie to their gluten-free repertoire. Remember to support local commerce for the things you want in your life or don’t complain when it’s lacking.

When we chatted briefly about her chocolate chip cookies, future recipes and marketing to the audience of these sweet morsels, she thought Fridays would be a great day to offer fresh Paleo items. I agreed! As a used-to-be Crossfit’er I know how focused I was during the week, but by Friday it was definitely time for a reward. What better way to celebrate then with a naturally sweetened, protein and (good) fat packed dessert that tastes like a cheat, but isn’t! Remember to refrigerate paleo baked goods – fresh ingredients stay fresher when chilled.

ROASTED VEGETABLES

Paleo eating is easy and shouldn’t overwhelm anyone with ‘how to cook’. I am not, repeat, AM NOT a ‘good cook’. In fact, I didn’t begin really cooking, or understanding how to cook, until I decided to eat paleo. Plants and protein, so EASY. I typically roast or crock pot large proteins, I’ll pan cook smaller portions of proteins, and sauté or roast veggies. The creativity comes in the spice blends, medleys and pairings.

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To roast veggies:

  1. Preheat oven to 350
  2. Add a dollop of coconut oil or grass-fed butter to a baking sheet
  3. Place in oven till oil is melted
  4. Toss chopped veggies onto sheet
  5. Season to taste (salt, pepper and garlic are my go-to’s, be as simple or creative as you’d like with your spice)
  6. Toss veggies every 10-15 minutes until desired  – typically around 25-30 minutes for most of my vegetables – the softer the veggie the faster it cooks so I may wait to add onions to a sheet until half way through, etc
After greasing the pan, dip your veggie fries in egg then a blend of coconut & almond flours with preferred seasonings.

After greasing the pan, dip your fry-cut veggies in egg then a blend of coconut & almond flours and preferred seasonings. It’s definitely a special treat in our house. Who has time for dredging?

Alternatively – and a great way to cook ‘fries’ (sweet potato, carrot, zucchini, etc):

  1. Preheat oven to 350
  2. Chop vegetables to even sizing, add to bowl
  3. Pour melted coconut oil or grass-fed butter on top
  4. Season with preferred blend
  5. Mix
  6. Add to baking sheet
  7. Toss every 10-15 minutes until cooked

CHICKEN on the bone

I get asked how I roast my chicken a lot. I forget how something so simple can feel so scary for a new cook. It wasn’t 3 years ago that I cooked less than 10% of the time and now I do most of the cooking/preparing. Paleo food is EASY and that’s the whole point. While I roast/bake most of my chicken the same way (350 and flip/marinate every 20 minutes till cooked – whole birds I flip every 40 minutes) the wings I made for dinner tonight were too good not to share. I only regret I didn’t take a snapshot, but they were gone before I gave it a thought. Moist and crispy. They were a flavor so delicious the whole family enjoyed them.

I bake my wings and other chicken parts atop a cookie cooling rack, over tin foil on a baking sheet. Sophisticated.

  1. Preheat oven to 350
  2. Place wings on rack apparatus mentioned above, or something similar
  3. Brush with coconut oil or grass-fed butter
  4. Sprinkle with salt, pepper and Savory Spice Shop‘s Red Rocks Hickory Smoke Seasoning: Hickory smoke salt, Hungarian and California paprika, roasted garlic, toasted onion, black pepper, hickory smoke flavoring and oregano OR ANY OTHER SPICE/MARINADE YOU CONJURE UP
  5. Bake for 20 minutes
  6. Flip wings and repeat steps 3, 4 then 5
  7. When timer goes off the 2nd time, flip wings as you place them onto the tin foil covered baking sheet
  8. Wrap wings – I use an additional piece of foil for leaking and insulation – place in oven
  9. Turn heat up to 450
  10. Bake for 10 minutes
  11. Flip foil package and turn off oven – this is when I make salads, get the table set, etc.
  12. ENJOY!
A friend recently tried my Cookie Bar recipe and was delighted! I haven't made them since I originally posted this photo, perhaps I'll make a batch for an impending slumber party.

A friend recently tried my Cookie Bar recipe and was delighted! It’s been some time since I made a batch, perhaps I’ll whip some up for a certain (about-to-be) 5 year old’s slumber party. A special treat packed with protein!


PaleoFX – The Vendors

One of the highlights of PaleoFX was the vendor set up. One, because there were things we could EAT without hesitation and two, because the vendors understood our mission. They were not there to push products that were mostly-paleo or only had a little bit of sugar, etc. These were vendors who had items to make our lives easier, food that was pure and natural, books that are loaded with recipes and encouragement suited for a lifestyle focused on fueling our bodies in the most efficient, nutritious and strengthening manner. I hope to see it triple in size next year! Now onto the products that I picked up in my travels.

Up first, the infamous LOVE BEAN Fudge. This is considered a cream, as noted over and over again by the TSA Agents at the Austin airport. They confiscated dozens of jars, one by one, as we left the great state of Texas with this precious cargo in our carry-ons. Damn the man. I ordered a new jar as soon as I arrived home and it was worth every penny. I will be ordering more soon, as my stash is minimal and it’s great to have on hand for those chocolate attacks every woman is familiar with.

Love Bean is a clean eater’s dream and the Raw Fudge contains 4 single ingredients. The Original Fudge option contains only a few more and remains all natural. You can store it in the cupboard or the fridge, heat it up or keep it cooled. You will have to stir it up a bit for that smooth fudge look because of the coconut oil concentrating in pockets through the differing temps.

 

 

 

USES: I topped off my daughter’s class snack, coconut flour cupcakes, with some Love Bean, for her birthday. She said it was a hit, but when are cupcakes not a hit? I also scooped a bit and stirred my coffee with it, after adding coconut oil. The combination was a very special treat. I drizzled a little on an apple, tried some with a banana, and honestly, ate it right off a spoon as any delicious icing should be tasted. NOM.
Next: Savory Spice Shop a newly franchised shop focused on herbs, spices, blends and sauces. Their packaging is what caught my eye, long tubes filled with lovely colored blends. However, the representative and local shop owner assured me this was not the typical packaging and wasn’t always available. I purchased the Flat Irons Prime Rib Rub and Red Rocks Hickory Smoke Seasoning based on scent and for the purpose of gifting that cool looking tube, but I couldn’t resist and have used both myself. Delicious and easy: open, rub, cook and enjoy! Can’t wait to use more once grilling season kicks off in Pennsylvania.

Now for my go-to munch while in Austin, Paleo People Snacks. Coined as all natural clusters of nuts, berries, seeds and fruit, it’s one of those things that you’d rather buy then make because of the time it could take. Same reason I buy guacamole. And let me tell you, the banana was DELICIOUS. I bought as many mini packs as I could the first day, probably because I was starving but then I tasted it and had to buy more. I bought a few regular sized pouches the following day to bring home for the kids. They gobbled through a bag of Apple on our next walk and I’ve kept a bag in my purse to nibble from throughout the day, as needed. The Cacao flavor was also appealing but, surprisingly, I wasn’t a huge fan of the Cappuccino, although a new friend bought 3 bags of it. Perhaps I’ll try it again.

Sitting behind the table was a gentleman and his wife, the ‘people’ behind Paleo People. They were charming, direct and the original owners of the 1st CrossFit Affiliate in Palm Springs. Pretty cool. They said they started in their garage. Love that. They’ve since sold and moved on from gym ownership and Palm Springs has had a CrossFit boom in the meantime. You can find Paleo People online and in many CrossFit boxes across the nation.

Now for my final and favorite item of the event: Eat Like A Dinosaur. RAWR! When I asked for it at my local Barnes & Noble recently the woman behind the counter asked “Would that be meat or plant-eating dinosaurs?” to which my answer was “Yes!” Unfortunately, they do not yet carry it in this particular store however it is available online through B&N or Amazon. I pre-ordered the book as soon as it was announced by PaleoParents months ago. It was to be a present for my little girl, who LOVES to ‘make’. When I had the opportunity to view it in person at PaleoFX I became so caught up in the amazing order, colorful allergy key and enticing photos that I nearly missed one of my most anticipated panels.

I was lucky enough to be in the right place on the 3rd day and received a free copy of ELaD on my way out of the conference center. It is all I read on my flight home, cover to cover. I was delighted to learn more about a family I have been following on Facebook and Twitter for some time. They have lost a combined total of 200lbs, their children’s behavior and allergies have evolved and they continue on their quest for health by providing the rest of us a book loaded with menu staples, special treats and school lunch ideas. Oh! The best part: There is a storybook within the book which my girls loved. They asked why Cole got in trouble in school, why the family was sad… and they were elated when the family was happy again. My girls related to the family’s fresh market travels, food preferences and silly disposition. They even ask to read it again as their bedtime story.

This book is a fantastic staple for any family, or individual. It is geared towards children with its illustrations and coloring but it’s full of delicious options for any household, whether college students, single women, bachelors or a family of 12. Cuisine is varied, tradition is kept in mind, and the ever important ‘treat’ is given ample time and variety. Every mom knows you must have a good cookie recipe and the chocolate chip cookies in this book are TO DIE FOR. So yum.

I’m so much a fan of this book and what it can do for a someone dealing with gluten intolerance, who is on a new path towards health, or someone looking for answers to behavior issues or modern disease, that I will be sending a FREE copy of Eat Like a Dinosaur to a random supporter who does the following two things:

1. Comment on this post and tell us what the catalyst has been to change the way you eat/live.

2. Become a fan of Pushups and Carrots on Facebook – it’s a new page, created just days ago, to supplement my blog with more information supplied by those on the forefront of healthy living. Don’t hesitate to share, be active, tell your story or post links that may have struck a chord with you. You could change someone else’s life, after all.