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!

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Yet Another Holiday…

heartNow that Valentine’s Day has passed (and I’ve thrown away my girls’ stash of classroom candy exchanges, minus the few lollipops they enjoyed) we are coming upon St. Patrick’s Day and right around the corner is…EASTER.

As one might assume, Easter is not an edible celebration in our house. My husband and I have always treated this holiday as a welcoming of Spring. I always say our backyard is the reason we bought our house, where a previous owner erected an above ground pool, we have a great big circle of sand/dirt, which makes for hours of dirty play and fire pits. Two things we enjoy together as a family. Keeping that in mind, on Easter morning, our daughters awaken to a reload of shiny new outdoor toys including buckets, shovels, pinwheels, seeds, nets and we’ll probably include bike helmets this year since their big heads keep getting bigger.

The first year we celebrated, my husband and I were sitting around our sand pit while the girls took naps. We discussed the impending holiday and decided to take turns running down to the local Dollar Store, spend $6 each, pick out 3 things for each kid, than surprise each other with the items once we were done shopping. It was fun for us, and them, and has become a tradition for all of us!

Not my kids, but super funny, right? And pretty much what our first Easter looked like.

Not my kids, but super funny, right? And pretty much what our first Easter looked like.

Holiday doesn’t mean sugar rush or wheat feast for me. It means family, celebration, special memories. It means tradition. You have the power to create any type of tradition you choose. Memories will mean more than a chocolate bunny to your children when they become adults. Sure, I look forward to nibbling around the food table at my sister’s house on holidays, but you can guarantee it’s loaded with fruits and veggies and some kind of delicious meat, deviled eggs, olives, and whatever treat we add to the spread. There are usually a few things that spark my non-paleo interest, but with all the yummy(ier) options, it’s become no big deal.

Happy holidays!

Find recipes for naturally dyed eggs when you click the photo. Neat!

Find recipes for naturally dyed eggs when you click the photo. Neat!

 


Week 4: Menu & Receipt

As you see, our weeks are not set in stone. If we go out of order, I like to cross off a meal so we know what we're dealing with. My husband appreciates variety so I try to mix up my proteins throughout the week. I, on the other hand, could eat the same thing all day until it was gone. Leftovers are my jam.

As you see, our weeks are not set in stone. If we go out-of-order, I like to cross off a meal so we know what we’re dealing with. My husband appreciates variety so I try to mix up my proteins throughout the week. I, on the other hand, could eat the same thing all day until it was gone. Leftovers are my jam.

IT’S BACK.

The past few weeks have been hectic as I am knee-deep in a new career. After being in school all day for 12 months my routine of leftover lunches has now become leftover dinners because I typically work in the evenings. My family is left to fend for themselves (with the help of my menu planning and preparation, mind you) while I work 3-5 evenings each week. My house hasn’t been this organized in a year and we’ve been checking off the Pinterest ‘to do‘ list at lightning speed. Life is good. My weekly shopping trip, however, has been chopped into spurts.

I don’t mind shopping in spurts, but I received a lot of positive feedback on the weekly menu & receipt posts so my intention has been to continue doing a weekly $100 grocery trip and meal plan (you know, to keep myself busy) so, HERE I AM.

I put a few things back this week, like a 2nd box of k-cups ($5.99), in order to afford a few treats. I also decided against the organic butter (4.29) because we have some butter in the house and my sister recently picked us up 2 jars of Trader Joes Coconut Oil, which I have been using more of recently.

  • Budget: $100
  • Meal Plan: 1 week
  • Final purchase: $92.61

Eating As A Family on a Tight Budget

During my hiatus, I will note, we were not living it up, it was quite the contrary as a matter of fact. My girlfriend, Jodi, recently asked “Without pasta or a starchy filler is it difficult to stretch (a dollar)?” and my immediate answer was “no”. We maintain our eating habits, as much as possible because we are committed to health. It’s almost better for us to spend our money elsewhere 😉 We (/I) are nowhere near perfect. Paleo is the goal and we live as close to it as we can. Sometimes, we don’t want to. 🙂

1. Snack less; It is a privilege, not a right

2. Pack meals with protein – no counting calories or controlling portions (within reason). EAT.

3. Cook with coconut oil instead of butter – it adds more fat to our lessened amount of food. Fat = energy and we all need energy to keep our brains and bodies working well.

4. Use more eggs – added protein and fat for a good price

5. Drink (even more) water.

6. GET BUSY and/or NAP – our bodies work best in these conditions

WHEW, Treats! There was a new brand of nonGMO cereal I decided to throw in for the kids, a bag of potato chips, flavored coffee, crackers & cheese and a sack of ENJOY chocolate chips. PRIVILEGE.

WHEW, Treats! There was a new brand of nonGMO cereal I decided to throw in for the kids, a bag of potato chips for the husband, flavored coffee for me, crackers & cheese…for me, and a sack of ENJOY chocolate chips for all of us. PRIVILEGE.

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To view more $100/week budget Menu & Receipt posts click below.


A Sweet Treat!

I’m a mom so it’s imperative I have a decent cookie recipe in my repertoire. I’m not certain baked goods are actually Paleo, but there are recipes to try, and enjoy. Everything in moderation!

Chocolate Chip Banana Nut Muffin

The following recipe was originally for a primal chocolate chip cookie but I took the base of this recipe and have used it for all the cookies and muffins I’ve made, until recently. The result is always delicious and I don’t feel guilty about indulging my sweet tooth or allowing the girls to have more than one.

Cookie / Muffin Recipe

  •  3 cups Almond Flour (local grocery “giant” carries it in their healthy foods section)
  • 1/2 cup Coconut Oil
  • 1/2 cup Pure Maple Syrup
  • 2 Eggs
  • 1 tsp Salt
  • 1 tsp Vanilla Extract (optional)
  • ORIGINAL recipe calls for 1 1/2 cups ENJOY Life Semi-Sweet Chocolate Chips (I use a whole bag); BANANA NUT I like to add 3 ripe bananas and a generous handful or two of chopped walnuts, you can add chocolate chips, too. You can also use dark chocolate chips instead of ENJOY.
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  • Pre-heat oven to 375
  • Combine dry ingredients in one bowl
  • In a smaller bowl beat eggs, maple syrup and vanilla (this is when you’d add your mashed bananas)
  • Pour wet ingredients into dry and mix
  • Melt coconut oil, pour into batter, mix
  • Add chocolate chips, walnuts or other additions – get creative!
  • Grease pan or use cupcake liners – your preference
  • Original cookie bakes for about 15 mins or until the cookie is golden and cake like. When banana is added, cook time goes up, I check every 5 minutes. Banana muffins become nice and brown when finished.

I’ve made this recipe a number of times as chocolate chip cookies, mini chocolate chip muffins, chocolate chip – banana nut (or no nut) muffins. Try heating them up for 10 seconds in the microwave and you’ll find heaven. 

That recipe had me fully satisfied for over 9 months until I saw a link to PaleoParents’ Dark Chocolate Banana Bites this week. I just happen to have a few soft bananas in the house in hopes of making “something banana”. KISMET. They are moist, satisfying and delicious. It’s an amazing fix for a chocolate craving and you can eat them for breakfast.

I made a few changes to Paleo Parent’s recipe  only because it’s what I had on hand and I love banana: 3 bananas, dark cocoa powder, ENJOY chocolate chips. It also took longer to cook, check every 5 minutes because I can’t remember but that’s what I did and they were perfect.