Salted-Chocolate Brownies

They are the quintessential American treat that we simply can’t live without. They being Brownies of course! So, as I live my American Dream, I felt it was my duty to concoct a Paleo Brownie recipe that rivaled the traditional wheat-flour and refined-sugar based treats. Thankfully, it worked!

This brownie recipe is absolutely indulgent and is 100% gluten-free.

INGREDIENTS

1 cup coconut flour
1/4 teaspoon baking soda
2 shakes sea salt
Half a slab of organic dark salted-chocolate
1/3 cup organic dark chocolate chips
7 dates, pitted
3 eggs
1/2 cup coconut oil
1 teaspoon vanilla essence
1 tablespoon coconut oil for greasing

RECIPE

Pre-heat the oven to 350 degrees F.
Pulse the flour, baking soda and sea salt in a food processor.
Add all the chocolate and the dates and pulse until gritty.
Add the eggs, coconut oil and vanilla essence and pulse until well combined.
Scoop the mixture into a greased baking dish; 6 x 6 makes thicker brownies, 8 x 8 makes for thinner bites.
The mixture will be slightly spongy from the coconut flour, so press down firmly until evenly spread.
Place in the oven for approximately 20 minutes.
Remove from the oven and allow to cool.

For an added indulgence and a perfect finish, top with Chocolate Sauce and then place in the refrigerator to set for about an hour.

These brownies can be enjoyed once cooled, or kept for days in the refrigerator (if you have the willpower to make them last!)

Enjoy this guilt-free indulgence,

Camilla Carboni

@camillacarboni | camillacarboni.com

Spaghetti Squash and Meatballs

Whether you’ve just started Paleo or you’ve been at it for a while there is nothing you’ll probably miss more that a good traditional pasta dish. This is a great alternative for the traditional spaghetti and meatball dish, it’s Paleo, GF and Egg Free. The best part is that it’s simple and fast to make.

INGREDIENTS

2 lbs grass-fed, ground beef (you can use ground turkey or chicken also)
1 spaghetti squash
1 1/2 tbps italian seasoning
1/2 tsp salt
1 tsp black pepper
pasta sauce (optional)

RECIPE

Preheat oven to 375 degrees F.
Combine meat, italian seasoning, salt and pepper in a mixing bowl. Roll golf ball sized meatballs and place in a pyrex or glass baking dish.
Bake meatballs for 15 – 20 minutes until cooked fully.
While meatballs are cooking, cut spaghetti squash in half and scoop the middle out.
Place squash cut side down in a microwave safe dish and cover half way with water. Microwave for 7 -10 minutes. Using a fork pull the inside of the squash out, it should separate and look like spaghetti.
Mix meatballs, squash and pasta sauce together.

I hope you enjoy this home cooked, traditional pasta dish!

Melissa Van Dover

@mvandover | melissavandover.com

Coronation Salad

Springtime is just around the corner and the warmer the weather gets the more appealing a light and warm salad becomes. This protein topped green wonder is drizzled in a subtle-curry dressing and takes just a few minutes to prepare.

INGREDIENTS

5 shrimp or 5 thin organic chicken strips (hereafter referred to as “protein”)
1 tablespoon coconut oil
1/4 cup coconut milk
1 teaspoon curry powder (makes a mild curry sauce)
1 teaspoon garlic, finely chopped
1 1/2 cups tossed greens (baby spinach and kale make a great, healthy combination)
1 peach, sliced thinly
1 tablespoon organic dried blueberries (can be substituted with cranberries or goji berries)

RECIPE

In a small saucepan, melt coconut oil at medium heat.
Add your protein choice and cook until well done and slightly browned.
Add the coconut milk, curry powder and garlic and stir together with the protein until well blended. Allow to simmer for 2-4 minutes; the sauce will thicken slightly.
Place tossed greens on a plate and arrange peaches for presentation.
Place the cooked protein on the salad bed and top with the curried dressing.
Sprinkle with blueberries and serve while the protein is still warm.

And there you have it–a super easy yet tasty and pretty fancy-looking spring salad to impress yourself and your guests. Simply pair with a crisp glass of Riesling or fruit-infused water and toast to the spring sunshine!

Camilla Carboni

@camillacarboni | camillacarboni.com

Awesome Appetizer Demos at Natural Grocers

This March we so enjoyed hosting two Paleo Appetizer Events; one at the brand new Natural Grocers by Vitamin Cottage Store in downtown Denver and one in the Littleton Store we love so much.

A HUGE THANK YOU goes out to all you wonderful Paleo fans who joined us for these events. From the filming at the first location to the great discussion over steamed vegetables at the second–we had an absolute blast and hope you did too!

Here are a few pics from these events:

And just incase you need another copy of the Recipes from these March Demos–click here.

We look forward to next month’s Demos on Paleo Breakfast and we hope to see you there!

Camilla and Melissa

thepaleopact.com

Chocolate Sauce

Chocolate sauce gives life to just about everything. It can turn a berry bowl into a romantic dessert, a brownie into a work of art and a banana into a dipped delight. But the question you are no doubt asking is–doesn’t chocolate sauce have huge quantities of refined sugar and dairy? Traditionally, yes, but not this Paleo version, and yet it’s equally tasty!

INGREDIENTS

3/4 of a cup coconut milk
3/4 of a cup organic coconut palm sugar
1/4 cup organic dark chocolate chips
2 tablespoons raw agave nectar
1 1/2 tablespoons vegan shortening

RECIPE

In a small saucepan, bring the coconut milk, sugar, chocolate and agave to the boil.
Allow to boil for about 30 seconds and then reduce the heat to let the mixture simmer for about 5 minutes, stirring often.
Add the shortening and mix continuously until the shortening dissolves completely into the mixture.
Let simmer for another minute or two.
Serve hot or pour over fruit or desserts and allow to set in the refrigerator.

If you enjoy nuts, crushed walnuts are a tasty additive. Simply sprinkle a few on top of the chocolate sauce when serving hot, or allow to set with the sauce in the refrigerator for a gourmet topping to dessert favorites, like brownies.

…I promise I won’t judge if you want to eat it as is out of a bowl! Yes, I may just be guilty of that…

Camilla Carboni

@camillacarboni | camillacarboni.com

Paleo Post Workout

I know that cavemen wouldn’t have had post workout drinks but for anyone who is an athlete, sometimes you need one. Here is a recipe for a Paleo post workout drink.

INGREDIENTS

1 liter of water
1/2 teaspoon baking soda
1/2 teaspoon sea salt
2 tablespoons agave or honey
2-3 tablespoons of orange, lime or lemon juice

RECIPE

Put it all in a large water bottle and shake until combined. It’s that easy.

Some reasons why the ingredients are helpful post workout: Baking soda is great for counteracting the lactic acid that builds up in your muscles from exercising. The sugar from the agave or honey will help give you back some energy. The salt and juice are great for replacing some of your electrolytes that you may have lost during your workout.

This is a lot of fluid. Please take your time drinking this, consuming too much liquid at once can have negative health effects.

One more thing I really love about this…It has a really mild taste! I’m not a fan of most post workout drinks so this was a nice change.

Have a good workout!

Melissa Van Dover

@mvandover | melissavandover.com

March 2014 Events!

We are very excited to announce our March Cooking Demo topic: Paleo Appetizers!

Demos will be held on two dates at two different Natural Grocers by Vitamin Cottage locations:

Tuesday, March 4th @ 6pm – The brand new Natural Grocers store, corner Colfax and Washington, Denver CO.
Saturday, March 8th @ 2pm – Natural Grocers Littleton, corner Kipling and Coal Mine, Littleton CO.

We’ll be showing you how to make our all-time favorites: Paleo Hummus and the ever-popular Devils on Horseback.

We hope to see you at one of the events!

Camilla and Melissa

Oscar Party Appetizers!

The 2014 Academy Award Weekend is upon us and we thought we’d share some great Paleo Appetizer ideas from the Paleo community to help you prep for the big event!

Mango Salsa from Elana’s Pantry

Bacon and Guacamole Sammies from Nom Nom Paleo

Butternut Squash Chips from Things My Belly Likes

Cranberry Spiked Sausage Balls from What I Gather

Endive Salmon Poppers from The Paleo Plan

Shrimp Cocktail from The Paleo Plan

Teriyaki Lettuce Wraps

Sweet Citrus Chicken Wings

Chocolate Date Squares from The Paleo Mom

Chocolate Chip Cookies and other delicious cookie flavors

Plus, stay tuned for our March Event schedule and join us to learn about two other delicious Paleo Appetizers: Cauliflower Hummus and Devils on Horseback!

May your Oscar picks win!

Melissa Van Dover and Camilla Carboni

The Paleo Flour Options

So you just started Paleo and you have no idea what you can actually use to bake with. We’re going to take a look at what flours are approved for Paleo baking and what flours are not. Let’s start with what’s not allowed.

BANNED FLOURS

Wheat- Wheat is a big no-no on the Paleo diet, stay away from this one.
Rice- Like wheat, rice is a grain and not allowed on the Paleo diet.
Potato- White potatoes are not approved for Paleo consumption.

APPROVED FLOURS

Almond- Almond nuts are allowed on Paleo, so this is an approved flour.
Coconut- Approved.
Flax Meal- Approved and this also doubles as a great egg replacer for baking recipes.
Tapioca- This will add a chewy texture to your baked goods.
Arrowroot- This is basically tasteless which is good for any baking you’re considering doing where you don’t want an additional flavor.

Here is a great article on why grains are bad from a Paleo perspective, since normal flour is made of grain it should give you a better understanding of it’s impacts to your body. This article is from ThePaleoMom.com. It’s a great blog and I encourage you all to check it out.

Here’s to learning more about Paleo!

Melissa Van Dover

@mvandover | melissavandover.com

Cheese, Butter and Living Paleo

So you love cheese and butter? Who doesn’t! Here’s the deal–a true Paleo diet does not include either–neither were available in Paleolithic times and our bodies are subsequently not naturally adjusted to eating these dairy bi-products.

That said, some of you are lactose tolerant (though I am not one of you lucky folks) and some of you may be able to consume small amounts of cheese and butter without feeling the after effects in and on your body.

While I am not an advocate of dairy and I strongly promote the use of coconut oil and ghee butter as an alternative to traditional dairy butters, if you do decide to indulge now and then, do yourself this one favor–buy grass-fed.

Why is grass-fed better?

Grass-fed dairy, just like grass-fed meat is the product of healthier animals. Rather than being fed grain or vegetarian diets that typically include modified starches and corn meal, grass-fed cows roam free, eat naturally and live healthily. It’s only logical that their milk and meat is therefore more healthy for us as well.

Research has shown that grass-fed dairy contains a lot more CLA (conjugated linoleic acid) and natural vitamins than grain-fed butter. It also has a much better ratio of Omega-3 to Omega-6 fatty acids. Choosing grass-fed means that while you indulge in dairy, you are actually getting some benefit: CLA has been shown to improve heart health, K2 vitamins reduce arterial plaque and aids the body in using calcium correctly, and Omega-3 fatty acids support our metabolism, reduce inflammation and fuel our bloodstream and brain.

The great news is, grass-fed butter and cheese is more accessible than you would imagine. These products are typically available in any grocery store or online at one of these great pasture butter and cheese suppliers:

Organic Valley

Kalona Supernatural

KerryGold

Just steer clear of margarine…

Camilla Carboni

@camillacarboni | camillacarboni.com

The Paleo Pact

Choose Well. Eat Well. Live Well.

Salted-Chocolate Brownies

INGREDIENTS

RECIPE

Spaghetti Squash and Meatballs

INGREDIENTS

RECIPE

Coronation Salad

INGREDIENTS

RECIPE

Awesome Appetizer Demos at Natural Grocers

Chocolate Sauce

INGREDIENTS

RECIPE

Paleo Post Workout

INGREDIENTS

RECIPE

March 2014 Events!

Oscar Party Appetizers!

The Paleo Flour Options

BANNED FLOURS

APPROVED FLOURS

Cheese, Butter and Living Paleo

Why is grass-fed better?