Paleo Toasted Granola

Paleo Toasted Granola
Standard

It’s definitely not unheard of to miss granola! At least I do, but as much as traditional granola would be a lovely addition to a fruit salad or coconut yogurt, it’s usually packed with refined sugar and grains, leaving store-bought granola less than desirable for the body.

As it happens, I was attempting to make Paleo Crunchies (a South African favorite snack) but instead of crisp bars, I found myself with…Paleo Granola! Sometimes baking mishaps are the best kind (though I promise I will perfect and post a Crunchie recipe soon!)

The great thing about granola is you can prepare it at the start of the week and then place the toasted product in an airtight container and it will last a good 7 days. Not only is it convenient for snacking purposes, but it is rich in natural fats, antioxidants and fiber, providing sustenance without any negative effects on ones blood sugar levels.

INGREDIENTS

2 cups sliced almonds
1 cup unsweetened, shredded coconut flakes
1/2 cup tapioca flour
1/4 teaspoon salt
1/2 teaspoon cinnamon
1 tablespoon baking soda
1/2 cup pitted and shredded dates (you can shred dates easily in a food processor)
1/2 cup grass-fed butter, melted
1 1/2 tablespoons honey or raw agave nectar
1/8 cup unsweetened coconut milk

RECIPE

Preheat the oven to 325 degrees F.
Place all the dry ingredients into a medium mixing bowl and using a spoon, mix together well.
Add the dates and cut them into the flour and nut mix; using a spoon or knife to break up the date lumps and prevent them from sticking together by blending them well with the dry mixture.

Paleo Toasted Granola Mix

Add the butter, honey/agave and coconut milk to the bowl and mix well with a spoon. The mixture will be moist and sticky (though it shouldn’t form a ball).
Scoop the mixture onto a parchment paper lined baking sheet, and press it down to form a flat surface so that it bakes evenly (about 1/2-inch high). You can use a rolling-pin to do this, but there is no need for perfection here and so you can get friendly with your granola and simply use your hands.

Paleo Toasted Granola Preparation

Once the mixture is evenly spread on the baking sheet, place it in the oven for 15 minutes.
Remove the sheet from the oven, cover the granola with a sheet of foil, turn the oven down to 300 degrees and place it back in the oven to bake for about another 10 minutes.
Remove the baking sheet from the oven, and allow to cool for 10 minutes.
After the 10 minutes are up, separate the granola into traditional bite size pieces, using a knife or spoon to break it up. Then allow the granola to cool completely before placing it in an airtight container for storage.

This recipe makes about 3 cups of granola.

Enjoy your Paleo-friendly breakfast!

Camilla Carboni

@camillacarboni | camillacarboni.com

Paleo Cleanse

SAVE 24% on our upcoming book release, PALEO Cleanse. Preorder Your Copy!

Ground Lamb, Chard & Squash Mix Up

Property of ThePaleoPact.com
Standard

I set the goal for myself lately that I would try to think outside the box when it came to recipes. I still want them to be easy with ingredients that are easily found but I want to try combinations of things I wouldn’t normally think of. The following is a result of one of my experiments. In true Paleo Pact flare it requires 1 pot, 1 spoon, 1 knife and a cutting board to make and it takes less that an hour. I know because I made it before I went to work yesterday!

INGREDIENTS

1 lb ground lamb
1 bushel green onions, diced (roughly 1 1/2 cups)
1 bushel red swiss chard, chopped (roughly 2 cups)
1 medium butternut squash, peeled and cubed (roughly 1 1/2 cups)
1 1/2 tbsp. bacon grease
salt
pepper

RECIPE

Fill a large pot half way with water and bring to a boil.
Add a pinch of salt and butternut squash(that has been peeled and cubed) to water, let boil until cooked(it’s cooked when you can poke a fork through the squash).
Drain water and place back on stove over medium heat.
Add green onion (diced) and swiss chard(chopped) to pot and cook for roughly 3 minutes.
Add ground lamb, bacon grease and season with salt and pepper. Continue to cook on medium heat, stirring occasionally until lamb is cooked(use a spoon to break up the lamb, so it doesn’t all stick together).

That’s it! I split mine up into five portions for lunch for the week.

Enjoy!

Melissa Van Dover

@mvandover | melissavandover.com

Paleo Cleanse

SAVE 24% on our upcoming book release, PALEO Cleanse. Preorder Your Copy!

Meatball Marinara Wraps

Meatball Marinara Wraps
Standard

Maybe it’s the Italian portion of my heritage that makes me crave meatball wraps, or perhaps it’s just another great excuse to indulge in homemade Marinara Sauce!…

This recipe is really very easy, yet tastes like it came straight out of a Tuscan kitchen. So not only is it a quick-fix and packed with vitamin C, natural immune boosters and omega-3, it makes for a perfect family dish or dinner party indulgence.

INGREDIENTS

1 tablespoon coconut oil
1 pound grass-fed beef
1 tablespoon honey or raw agave nectar
1 teaspoon Italian seasoning
Mouth-Watering Marinara Sauce
Oregano, for seasoning
Coconut Paleo Wraps
Coconut Paleo Wraps

RECIPE

In a medium saute pan, melt the coconut oil over medium heat.
In a mixing bowl, combine the grass-fed beef, Italian seasoning and honey or raw agave nectar with your hands.
Form the mixture into meatballs about an inch in diameter and then place them in the medium sauté pan to cook for approximately 6 minutes over medium heat, turning occasionally.

Meatballs
Prepare the Marinara Sauce as directed in the Mouth-Watering Marinara Sauce recipe.
Once the meatballs are cooked, scoop them into the coconut wraps, top them with Marinara Sauce and season them with oregano before serving hot.

This recipe makes a great main meal for two.

Enjoy!

Camilla Carboni

@camillacarboni | camillacarboni.com

Paleo Cleanse

SAVE 24% on our upcoming book release, PALEO Cleanse. Preorder Your Copy!

Honey Mustard Dressing

Property of ThePaleoPact.com
Standard

A couple of weeks ago we posted a recipe for roasted beets, if you combine this delicious dressing with some greens and beets you’ll have a fantastic light salad. With this dressing we’ve changed things up a little. This isn’t your traditional honey mustard dressing, this has a bit of a smoky flavor to it. Don’t worry though, similar to all our recipes this is easy to make.

INGREDIENTS

1/2 shallot, diced
1/4 cup olive oil
1/4 cup lemon juice
1/4 teaspoon cumin
1/4 teaspoon salt
1/2 tablespoon honey

RECIPE

In a bowl combine all ingredients.
Whisk until mixture becomes cloudy instead of clear.
Keep refrigerated.

We promise, it’s that simple. Here’s to making a healthy, paleo dressing that is great for all salads.

Enjoy!

Melissa Van Dover

@mvandover | melissavandover.com

Paleo Cleanse

SAVE 24% on our upcoming book release, PALEO Cleanse. Preorder Your Copy!

Strawberry-Chocolate Paleo Protein Shake

Strawberry Chocolate Paleo Protein Shake
Standard

Gone are the days of the traditional post-workout drinks. We said goodbye to soy a long time ago, along with the other artificial-ingredient packed protein shakes on the market. I also avoid dairy, so whey protein is not really an option either, though if you do decide to stick with whey, there are some excellent grass-fed whey proteins on the market. But better yet is egg-white protein powder (not that the yolk is bad!) and collagen protein powder. Both make equally good substitutes to the more traditional soy and whey options and, when mixed into a Shake like in this recipe, it would be hard-pressed to tell the difference…

INGREDIENTS

4 ice cubes
1 cup unsweetened coconut milk
1 scoop (20-30 grams) protein powder (I like MRM All Natural Egg-White Protein and Vital Proteins Collagen Peptides)
1/4 cup strawberries
1 tablespoon raw cacao powder
1 teaspoon baking soda
1 tablespoon honey or raw agave nectar

RECIPE

Place all the ingredients into a blender or food processor.

Strawberry Chocolate Paleo Protein Shake Process
Blend for about 1 minute.
Pour into a tall glass and enjoy while cool.

Strawberries provide an immune boost, cacao powder delivers antioxidants, protein powder helps your muscles heal and grow and baking soda balances out the acidity in your body.

Here’s to you, your health and your workout!

Camilla Carboni

@camillacarboni | camillacarboni.com

Paleo Cleanse

SAVE 24% on our upcoming book release, PALEO Cleanse. Preorder Your Copy!

The Human Body Series: Fiber

Sweet Potato
Standard

The human body is an amazing system, there is no limit to what it is capable of. However, to function at it’s optimal level it often needs the support of the foods we consume. In this human body series we’ll delve into the details of what important nutrients can be found in the food we eat and how they support the body.

We’re also going to take it a step further, we’ll show you where in a common Paleo diet these nutrients can be found. We think this aspect is extremely important because we often hear that The Paleo Diet can’t possible have all necessary nutrients because it is missing “vital” food groups. Thankfully we’re in luck as there are always several ways to include “vital” nutrients in your diet through multiple food groups.

What Is Fiber?

Fiber is defined as “Coarse, indigestible plant matter, consisting primarily of polysaccharides such as cellulose, that when eaten stimulates intestinal peristalsis.”1

Another key thing to know about fiber is that it is often classified as either soluble(it can be dissolved in water) or insoluble(it won’t dissolve in water). Both soluble and insoluble fibers are critical to the body.2

What Does Fiber Do For The Human Body?

Fiber is critical for several functions in the human body. Let’s take a minute a list out a few ways the body uses fiber to function.2

  1. Normalizes bowel movements- insoluble fiber helps to promote a healthy digestive system and ensures that your body effectively digests nutrients and removes waste.
  2. Blood cholesterol levels- soluble fiber has been shown to help reduce high cholesterol levels in the blood.
  3. Control blood sugar levels- soluble fiber has shown to help reduce the absorption of sugar and normalize blood sugar levels particular in individuals with type 2 diabetes.
  4. Weight control- fiber rich foods have been shown to help aid in weight control. This is because fiber rich foods are usually lower in calories and due to their volume they cause individuals to feel “fuller” faster.

Paleo Sources Of Fiber

Luckily fiber is found in several key staples of the Paleo Diet. The following is a list of common Paleo foods that are high in fiber.

  • Vegetables- such as broccoli, cauliflower and sweet potatoes.
  • Fruit- such as apples, berries, dates and other citrus fruits.
  • Nuts- such as almonds.
  • Paleo flours- such as coconut flour.
  • Flaxseed

Fiber is critical to several functions of the human body. Thankfully, the Paleo Diet is packed full of several options for fiber rich foods. We hope that this has been helpful and informative. If there is a similar nutrient that you would like us to cover during this series leave a comment below and we’ll do our best to post about it.

Enjoy your fiber!

Melissa

@mvandover | melissavandover.com

Paleo Cleanse

SAVE 24% on our upcoming book release, PALEO Cleanse. Preorder Your Copy!

1″fiber.” The American Heritage® Stedman’s Medical Dictionary. Houghton Mifflin Company. 26 Aug. 2014. <Dictionary.com http://dictionary.reference.com/browse/fiber>.

2Mayo Clinic Staff. “Nutrition and Healthy Eating.” Dietary Fiber: Essential for a Healthy Diet. Institute of Medicine, 2012. Web. 26 Aug. 2014.

Mouth-Watering Marinara Sauce

Marinara Sauce
Standard

Marinara Sauce seems like an innocent addition to any meal and a safe bet to order when eating out. The truth is though that like most Salad Dressing, restaurants and store-bought Marinara Sauce is commonly laced with vegetable oils, sugar and preservatives.

If you Read Your Labels you will find some high-quality (and more pricey) brands that offer bottled Marinara Sauce without the health side-effects, but there’s just something about picking out ripe tomatoes, dicing them in ones own kitchen and creating a quick and mouth-watering concoction that will have you serving Marinara Sauce on just about everything (or maybe that’s just me!)

http://www.rgbstock.com/bigphoto/o1AS5YS/ripe+tomatoes

INGREDIENTS

1/2 a tablespoon coconut oil
1/4 cup onions, chopped finely
3/4 cup tomatoes, diced
1 tablespoon garlic, chopped finely
1 teaspoon Italian seasoning
1 sprinkle salt
1 tablespoon honey or raw agave nectar

RECIPE

In a small sauté pan, melt the coconut oil over medium heat.
Add the onions and cook for about a minute before adding the tomato, garlic, Italian seasoning and salt.
Allow the mixture to soften before adding the honey or raw agave nectar.
Continue cooking over medium heat for another few minutes, stirring continuously.
Serve hot over vegetables, protein, Paleo Pasta, or as a side for dipping.

It’s really that easy to enjoy the home-style taste of Italy!

Camilla Carboni

@camillacarboni | camillacarboni.com

Paleo Cleanse

SAVE 24% on our upcoming book release, PALEO Cleanse. Preorder Your Copy!