Month: May 2014

Citrus Salad Dressing

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Salad dressing (especially the oil based kind) seems like one of those innocent items that can’t possibly contain anything harmful, right? Wrong! Most store-bought salad dressings are made with vegetable oils, soy and preservatives.

The good news is that salad dressing really isn’t that hard to make, especially this super easy, yet super delicious and oh-so-refreshing Citrus recipe. You can serve it atop just about any summer salad. It involves a grand total of three ingredients, takes about one minute to make and can be bottled and refrigerated for a few days.

INGREDIENTS

1/4 cup freshly squeezed orange juice
1/4 cup extra-virgin olive oil
1/4 cup balsamic vinegar

RECIPE

In a jar or blender bottle, add all three ingredients.
Close the jar/bottle and shake for about 10 seconds.
Pour over salad or refrigerate and enjoy later (always shake gently before serving).

Citrus Salad Dressing Bowl

That’s it! Now you can get on with your summer and still eat like a king.

Camilla Carboni

@camillacarboni | camillacarboni.com

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Paleo Rice Pudding

Property of ThePaleoPact.com
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I love rice pudding. However, an egg allergy and being Paleo tends to get in the way of me enjoying this treat. The following is an egg-free, Paleo version of this classic dessert.

INGREDIENTS

3/4 cup coconut milk
2 tablespoons Chia seeds
1 tablespoon honey
1/4 teaspoon cinnamon (optional)

RECIPE

Add coconut milk, Chia seeds, honey and cinnamon to a bowl.
Mix thoroughly.
Place in the fridge for 1 hour, then serve.

Yes it’s really that simple!  It’s also that delicious.

I hope you enjoy this delicious treat!

 

Melissa Van Dover

@mvandover | melissavandover.com 

Watermelon Smoothie

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Contrary to popular believe, the watermelon is not all water and little else. Watermelons have a good amount of vitamins, minerals and essential amino acids.

When picking a watermelon, go for one that is fully ripe: typically one that has darker skin and darker flesh. The riper the watermelon the more lycopene it provides. Lycopene is a phytonutrient that supports cardiovascular health.

http://www.organicfacts.net/wp-content/uploads/2013/05/watermelon2.jpg

 

Another content of the watermelon that is currently being researched due to scientific interest is citrulline. Citrulline converts to arginine in the body, which assist with blood flow. It’s thought that the more arginine produced the less fat can be stored in cells, consequently helping with detoxification and weight loss.

Benefits aside, watermelon makes for a refreshing summer treat and in this nutrient-packed smoothie, provides natural energy to get you through the day.

INGREDIENTS

1 cup watermelon
1 small banana
1/4 cup blueberries (fresh or frozen)
1 teaspoon Chia seeds
Ice

RECIPE

Place the ice cubes in a blender and blend until crushed.
Add the banana, watermelon, blueberries and Chia seeds and blend for about a minute, until liquified.
Pour into a large glass or to-go cup and enjoy while cool.

Quick, tasty and nutritious. Drink up!

Camilla Carboni

@camillacarboni | camillacarboni.com

Paleo Oatmeal

Property of ThePaleoPact.Com
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I came up with this recipe because I really wanted oatmeal. Honestly,  you can’t really mess this one up. Feel free to substitute the berries and nuts with your toppings of choice.

INGREDIENTS

1 banana
1/2 cup coconut milk
2 tablespoons Chia seeds
1 tablespoon honey
1 handful blueberries
1 handful cashews, chopped

RECIPE

Pour chia seeds and milk into a bowl and mix.
Mash banana and mix into the chia seed/coconut milk mixture.
Add honey and mix.
Let mixture stand at room temperature for 30 minutes.
Heat mixture in the microwave until warm,  about 1 minute. (You can also leave the mixture at room temperature or chill, depending on your preference)
Top with blueberries and cashews or toppings of your choice.

This recipe is easy and delicious,  it’s also a great replacement for oatmeal.

Have a great morning!

Melissa Van Dover

@mvandover | melissavandover.com 

Is Agave Paleo?

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During our Demos at Natural Grocers we often receive questions about why we choose the particular products that we are using. We’ve noticed that there have been a lot of questions surrounding the use of Agave Nectar and wether or not it is actually Paleo.

So, is Agave Nectar Paleo?

Yes and No. Unfortunately, based on the research that is currently available there are conflicting views on whether or not Agave Nectar is actually Paleo. Let’s take a look at the arguments for and against Agave Nectar being Paleo.

For Agave Being Paleo:

  • It is actually derived from the Agave Plant, however it is from the starchy root of the plat versus the actual sap.
  • It does have a lower glycemic index than regular refined sugar.

Against Agave Being Paleo:

  • It is not in its natural, pure form. The Nectar we consume has gone through a process to extract the sweetener.
  • The process that the starchy part of the Agave Plant goes through to become a sweetener is similar to the process used to derive high fructose corn syrup.

It comes down to a personal choice as to whether or not you would like to include Agave Nectar in your Paleo diet. We choose to use it in our demos as an allergy substitute for honey, and while we believe honey would be the better Paleo choice we find Agave to be a better choice than normal table sugar.

A few notes about Agave Nectar and Sweeteners:

  • Agave is much sweeter than normal sugar, so in your recipes you most likely need far less Agave Nectar.
  • All sweeteners, regardless if they are Paleo; will increase your blood sugar levels and cause your body to produce insulin. Sweeteners should always be consumed in moderation.

Research:

Here are some links to the research  “For” and “Against” Agave being Paleo.

  1. Nourish Network
  2. The Weston A. Price Foundation

Have fun becoming Paleo educated!

Melissa Van Dover

@mvandover | melissavandover.com 

Date-Nut Loaf

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“A loaf of bread, a jug of wine and thou”, said Omar Khayyam. I think he had it right! Only a loaf of bread in the traditional sense is largely comprised of wheat flour and yeast, two Paleo-unfriendly items.

Fear not, thanks to a lot of experimentation, this Date-Nut Loaf came to life and provides a healthy, Paleo alternative that’s protein-rich and full of fiber.

It’s the perfect loaf to enjoy as a snack, as the carbohydrate portion of a breakfast sandwich filled with Agave Spiced Sausage, or in English-style with the accompanied of freshly brewed tea.

INGREDIENTS

1/2 cup walnuts
1/2 cup dates
1/2 cup coconut flour
1/2 cup coconut oil
1 shake salt
1/2 teaspoon baking soda
1/4 teaspoon vanilla essence
4 large eggs

RECIPE

Pre-heat the oven to 325 degrees F.
Place the walnuts and dates in a food processor and pulse for about one minute, until finely chopped.
Add all the other ingredients to the food processor and pulse for approximately 2 minutes, scraping down the sides as necessary to ensure the mixture is well blended.
Pour the mixture into a coconut oil greased bread baking dish, pressing down to smooth the mixture into a loaf shape.

Date-Nut Loaf Pre-Cooked
Place the dish in the oven for 25 to 30 minutes, or until a skewer poked through the center of the loaf comes out clean.
Remove from the oven and let cool for at least 10 minutes before removing from the pan. Please note that due to the lightness of coconut flour, the loaf is very light and fluffy. Lift carefully to avoid crumbling, or slice while still in the bread dish. (You can also make mini loaves if you prefer to avoid the extra step of slicing).
Slice and serve immediately, plain or with grass-fed butter; or place in a dry place inside an airtight container and enjoy within four days.

That’s a Paleo loaf, plain and simple!

Camilla Carboni

@camillacarboni | camillacarboni.com

Paleo Breakfast Demos in the Spotlight

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What’s our absolute favorite part of Cooking Demos? Our wonderful audiences of course!

A big thank you to all of you fabulous supporters who joined us for one of our Paleo Breakfast Cooking Demos within the last month.

As always, cooking with the Paleo Community is a great way to spend our evenings. We love hearing all your incredible stories and life-changing transformations, and we are so thankful to you for your ongoing support and excellent suggestions.

Just incase you weren’t able to make it, or you would like quick access to the digital copies, here are the recipes that were featured in the Paleo Breakfast Demos:

 Apricot Muffins

Paleo Apricot Muffins

Agave Spiced Sausage

Breakfast Patties

Caprese Baked Egg

Caprese Baked Egg

Stay tuned for the dates of our gluten-free, egg-free Paleo Brunch Demo coming up soon. Pancakes are on the menu!

We hope to see you then,

Melissa and Camilla

thepaleopact.com | @thepaleopact

GRILLED PORTOBELLO PESTO

Property of ThePaleoPact.com
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I have to admit that this may be my favorite Paleo recipe of all time. I’m not usually one for recipes with out a large protein staple but this is just as savory as a grilled steak.

INGREDIENTS

4 Portobello mushroom caps
1/4 cup pine nuts
1 cup basil (or one small package from the store)
1/3 cup + 2 tbsp olive oil
1 clove garlic
salt
black pepper

RECIPE

Cooking the Portobello:

Remove stem from the Portobello mushrooms and scoop out gills. Wash thoroughly.
Using a brush, brush the 2 tbsp of olive oil(you can substitute with coconut oil) over the mushroom caps and sprinkle with black pepper and salt.
Grill for 5-10 minutes or until mushrooms begin to soften.

Making the Pesto:

In a food processor combine the basil, garlic, pine nuts and olive oil. Add salt and pepper to taste, I added roughly 1-2 tsp of each.
Blend until smooth.

Now drizzle the pesto over the Portobello mushrooms and you’re ready to go. I added a simple side salad with mine to make one fantastic meal!

Here’s to eating healthy without compromising taste!

Melissa Van Dover

@mvandover | melissavandover.com 

 

Caprese Baked Egg

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“What nicer thing can you do for somebody than make them breakfast?” ~ Anthony Bourdain

This breakfast favorite and featured item at our most recent Cooking Demos is Italian-inspired, vitamin-packed and incredibly easy to make:

INGREDIENTS

1/4 teaspoons coconut oil
1 thick slice fresh organic tomato
1/4 teaspoon oregano spice
3-4 fresh baby spinach leaves
1 large organic, free range egg

RECIPE

Preheat the oven to 450 degrees F.
Grease an oven-compatible egg ramekin with the coconut oil.
Place the slice of tomato at the bottom of the dish and sprinkle with oregano.

Caprere Baked Egg Stage 3
Top the tomato with spinach.
Crack the egg on top of the spinach.

Caprese Baked Egg Stage 5
Place in the oven for 11-13 minutes for a soft yolk, or 13-15 minutes for a hard yolk.
Remove from the oven and then, using a knife, lift the egg dish out of the ramekin (being careful not to burn your hands).
Serve hot alongside some nitrate-free baked bacon!

Now that’s a good start to the day…and may it only keep getting better…

Camilla Carboni

@camillacarboni | camillacarboni.com