Loco Moco

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The Loco Moco is a Hawaiian breakfast dish, enjoyed by locals and tourists alike. The traditional dish is thought to have originated on the Big Island in 1949 and consists of a bed of white rice, topped by a hamburger patty, which is then topped with an egg and served with a generous amount of brown gravy.

In this Paleo-friendly version, Cauliflower Mash replaces the white rice and a coconut milk-coconut amino sauce provides a healthy alternative to gravy.

INGREDIENTS

1 teaspoon coconut oil
1/4 pound breakfast sausage (I like the pasture-raised sausage meat from Corner Post Meats)
1 large free range egg
+ Pre-made Cauliflower Mash, re-heated

RECIPE

In a small sauté pan, melt 1/2 teaspoon coconut oil over medium heat.
Place the sausage patty in the pan and cook for about 3 minutes on each side, or until your desired preparation is reached.
Meanwhile, in another small sauté pan, melt the other 1/2 teaspoon of coconut oil over medium heat and cook the egg, sunny side up.
Once the sausage and egg are ready, scoop a bed of Cauliflower Mash onto a plate, then place the patty on the mash and the egg on top of the patty.
In a small bowl, mix the coconut milk with the coconut aminos to form the “gravy”.
Pour the “gravy” over the egg and serve while warm.

As the Hawaiian’s say, ʻohoiho (enjoy)!

Camilla Carboni

@camillacarboni | camillacarboni.com

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Crock-pot Chicken Curry Soup

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Sometimes there’s nothing quite like a comforting bowl of chicken soup.

For decades, chicken soup has been believed to cure common colds and provide essentials via the moist broth that chicken exudes. Often chicken soups contain vegetable oils, legumes and wheat flour for thickening, but truthfully there is no need to add anything but natural ingredients.

In this crock-pot recipe, chicken soup gets a spice kick and a whole lot of ethnic flavor.

INGREDIENTS

1 large organic yam, chopped
1 pound chicken breast, boneless and skinless, sliced into bite sized pieces
2 yellow tomatoes
1/4 cup coconut milk (full fat, canned)
1 tablespoon ghee butter
4 bay leaves
1 tablespoon cumin seeds
1 tablespoon medium yellow curry powder
1 jalapeño, sliced thinly
1/2 cup water

RECIPE

Place all the ingredients into a medium crock-pot. Stir and set the crock-pot to the 4 hour, high setting.

Crockpot Chicken Curry Soup
Stir occasionally, about once every hour.
Once the 4 hours have passed, check to see that the yams and soft and if they are, the dish is ready to enjoy.
Serve immediately or turn the crock-pot down to low heat and enjoy later that day, or refrigerate or freeze for enjoying later.

That’s an easy and flavorful soup recipe for a rainy day,

Camilla Carboni

@camillacarboni | camillacarboni.com

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Coconut Shrimp

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During my days living in Hawai’i I ate a fair amount of shrimp. Those shrimp shack takeout stands make a wonderful plate lunch, enjoyed with the sound of the ocean in the distance. But the best thing of all was the story behind the only shrimp shack that was run by a woman on the Island of O’ahu, Big Wave Shrimp.

It had been her life long dream to run her own business, but it wasn’t really heard of to do so at the time. Luckily she had a very supportive husband who spent all his savings buying her a truck to turn into the Big Wave Shrimp shack. Many years later, the truck still operates on the North Shore, serving up plate after plate of her famous coconut shrimp to locals and tourists alike.

With that I have set myself up for a challenge–and I don’t proclaim to beat her recipe by any means–but this is a little taste of the coconut shrimp flavor I so vividly remember.

INGREDIENTS

1 tablespoon grass-fed butter
1 tablespoon crushed garlic
1/2 cup cooked shrimp (fresh or frozen)
2 tablespoons coconut milk (canned and full fat)
1/8 cup unsweetened shredded coconut
Black pepper (optional)

RECIPE

In a medium saute pan, melt the butter over medium heat.
Add the garlic and stir before adding the shrimp.

Coconut Shrimp Preperation
Continue to cook on medium heat until the shrimp is thoroughly heated, then sprinkle the shredded coconut over the shrimp and cook for another few minutes, stirring often, until the coconut begins to brown.
Add the coconut milk, stir and let simmer for a few minutes before sprinkling with crushed black pepper, as desired, and enjoying warm.

Enjoy it and Mahalo,

Camilla Carboni

@camillacarboni | camillacarboni.com

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Cucumber Dressing

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Salad dressings are something we’re asked about a lot. It really is a challenge to find ones free of vegetable oils and soy.

There is one store-bought brand I highly recommend, and which I keep on hand in those times of emergency where home-made dressings aren’t a viable option. That brand is Tessemae’s and their dressings are free of all those naughty ingredients that other brands like to sneak in.

That said, when time is available, there is something lovely about making dressing from scratch. I particularly love my Citrus Salad Dressing for summer salads, and this Cucumber Dressing works wonders to liven up a fish dish in the winter.

Plus, cucumber is actually incredibly healthy.

Despite popular belief that it consists of nothing but water, cucumbers contain numerous nutrients, including a number of B vitamins, vitamin C, vitamin K, manganese and potassium. To learn more about the health benefits of cucumbers, Dr. Mercola has an excellent article titled, 9 Health Benefits of Cucumbers.

INGREDIENTS

1 cup chopped cucumber
1/4 cup coconut milk
1 teaspoon Italian seasoning
1 teaspoon honey/raw agave nectar
1 teaspoon olive oil

RECIPE

Simply place all the ingredients into a food processor and pulse until smooth.
Serve over salad, fish or grilled chicken.

Enjoy!

Camilla Carboni

@camillacarboni | camillacarboni.com

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Nutty Mocha Protein Shake

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Protein shakes are a great way to start the day and an excellent boost for the afternoon. With just a few ingredients, a basic egg white protein powder shake can be turned into a delicious milkshake-like treat, without the dairy.

This Protein Shake is packed with nutrients, as well as a caffeine pick-me-up. The cinnamon and cacao provide antioxidant protection against free radicals and the almond butter adds healthy fat while providing a creamy base for shake. Best of all, it takes about 2 minutes to make!

INGREDIENTS

6 ice cubes
1/4 cup coconut milk
1 scoop egg white protein powder
1 heaped tablespoon almond butter
1 teaspoon cinnamon
1 heaped teaspoon cacao powder
1 shot espresso

RECIPE

Place all the ingredients into a food processor and pulse for about a minute until smooth.
Pour into a tall glass and enjoy your morning boost.

It’s really that simple! Enjoy this tasty and nutritious boost to your day,

Camilla Carboni

@camillacarboni | camillacarboni.com

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The Soy Scare

http://www.naturalfoodfinder.co.uk/soy-bad-blog
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The soy phenomenon came in a whirlwind, died out due to mass-fear and has resurfaced again in recent years with the rise of the vegan movement. It’s a hot topic of concern in the Paleo community and there’s good reason for that.

Let’s take a moment to put soy in the spotlight. 

The Infamous Legume

Soy is part of the legume family, a food group eliminated on the Paleo Diet because of the inability for our human digestive system to effectively digest and gain nutrients from the food.

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

Soy, like most seeds and other beans, were cleverly designed by mother-nature to propagate themselves. Thus, the bean is naturally coated with proteins that keep the bean intact, enabling it to pass through the body and grow into another bean-producing plant. Those proteins are, unfortunately, toxic to humans and result in intestinal irritation in the majority of our species. Internal irritation causes inflammation, triggered by the body having to attack itself to rid our cells of the unwanted food particles. This not only causes side effects such as bloating, cramping, headaches and sleepiness, it also distracts the body from its ability to stay youthful and from keeping disease at bay.

The Giant GMO

Soy is one of the largest genetically modified foods in the industry and is the second largest crop (after corn) in the United States, at the time of writing this post. Monsanto, the leading producer of genetically modified seed, currently grows genetically modified soy on 91% of the United States soy fields. That doesn’t leave much room for other soy options (of which less than 1% is organically grown). The US Department of Agriculture confirmed that over 90% of soybeans produced in the United States each year have been genetically modified to withstand herbicides. So not only are we left with an unnatural product, we are faced with one that’s been infused with chemicals.

A Leading Cause of Deforestation

Soy, along with corn, has become feed for most animals farmed to butcher in the United States. It’s cheaper than grass lots and it fattens up the animals quickly because, just like us, they are not able to digest legumes properly. As a result of the demand for soy feed, companies like Monsanto are planting growing numbers of genetically modified soy fields, which is having an increasing effect on deforestation, along with the displacement of indigenous people and smaller farms worldwide. Take Brazil for example, home to the world’s largest rainforest with incredible species of fauna and flora, including superfoods like acai berries. Each year, more of the Brazilian rainforest is destroyed and, in it’s place, soy fields are planted (as shown in this post’s featured image). Brazil has become the second largest global supplier of soy, after the United States, and supplies large food chains, such as McDonalds. This change has also affected the amount of oxygen and carbon dioxide in the region and is subsequently affecting the people and Brazil’s climate.

Here Comes the Coconut

With all of the above concerns in mind, the coconut–as a substitute for soy products–is becoming more and more popular. Coconut milk is a great substitute for soy milk and coconut aminos work well in replace of soy sauce. But, even more significant is how one’s body benefits from leaving soy behind and turning to the superfood, coconut, instead:

Coconut is rich in omega 3 fatty acids and fiber that is easily digestible, metabolizes quickly, provides a natural source of energy, supports heart and brain health and nourishes skin and hair.

Sorry soy,

Camilla Carboni

@camillacarboni | camillacarboni.com

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Mashed Sweet Potatoes

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Mashed potatoes are a staple for almost every holiday dinner, don’t fear! You don’t have to give up mashed potatoes at your holiday dinner. I’ve figured out a simple recipe to make creamy, smooth sweet potato mashed potatoes. Just because you’re Paleo doesn’t mean you have to miss out on your holiday favorites.

INGREDIENTS

3 medium sweet potatoes
salt
3/4 cup coconut milk

RECIPE

Fill a pot with warm water, sprinkle with salt.
Place pot on high heat and bring to a boil.
Wash, peel and cube your sweet potatoes. 1/2 inch x 1/2 inch x 1/2 inch cubes work great but don’t get to worried about making them perfect.
Add sweet potatoes to water when it begins to boil.
Boil for 20-30 minutes or until you can poke a fork through the sweet potatoes.
Place sweet potatoes in a bowl and add coconut milk. (I recommend streaming the coconut milk in as you mix, you may find that you don’t need as much or maybe you need more. Judge it based on the consistency of mashed potatoes that you like.)
Using a hand mixer whip potatoes until smooth.

Nothing too scary here! It’s very similar to how you’d make non-paleo mashed potatoes, we’re just changing up the ingredients a little bit.

Here’s to never missing another holiday staple!

Melissa Van Dover

@mvandover | melissavandover.com

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