I have to say a huge thank you to The PaleoMom where I was able to get some amazing recipes. She has put a lot of work into her new book and her website is full of great, free recipes that can be adapted to be more “bulletproof.”
Some of the ones that I love to come back to are Plantain Pancakes and French Toast Bread. I will repost them below, but all credit goes to this awesome mama! The one recipe I cannot wait to try is the crepes…I make my crepes at the moment with potato starch but I know that isn’t great for you (unless you are consuming it raw as a resistant starch for probiotic gut purposes). My problem is finding green plantains…odd I know but when ever I go grocery shopping the plantains have almost always started to turn. BOO! Yum for caramelizing desserts but not for starchy breakfasts or refeed days.
My comments on the recipes are in italic bold…
- 2 large green plantains (about 2 cups pureed)
- 4 eggs (instead I use 6 egg whites)
- 2 tsp vanilla
- 3 Tbsp extra virgin coconut oil
- 1/8 tsp salt (a generous pinch)
- ½ tsp baking soda
- Extra coconut oil for frying …( I also use grass fed butter)
- Peel plantains (I find it easier to quarter them before I peel them) and place pieces in your blender or food processor.
- Add the rest of the ingredients to the blender or food processor and process until it forms a smooth batter (about 1-2 minutes).
- Heat 1 Tbsp of coconut oil in a fry pan over medium-high heat. Pour batter into the frying pan until your pancake is the desired size. (I use medium heat and cook longer)
- Let cook 4-5 minutes on the first side, until the top looks fairly dry with little bubbles in it (just like regular pancakes!).
- Flip! And cook on the second side for 1½-2minutes.
- Repeat with remaining batter, adding a little more coconut oil to your pan as needed.
French Toast Bread
- 8 eggs, separated
- ¼ cup Maple Syrup
- 1 ½ Tbsp Ground Cinnamon
- 1/3 cup full-fat Coconut Milk
- 1/3 cup Arrowroot Flour
- 1/3 cup Coconut Flour, sifted
1. Preheat oven to 350F. Line a 9”x13” baking dish with wax paper. If helps to grease the wax paper with palm shortening, but isn’t completely necessary (I usually don’t bother). … (I do not use wax paper…instead I use parchment on the bottom and coconut oil rubbed along the sides of my corningware dish)
2. Using a standing mixer, beat the egg whites until stiff peaks form (you can also do this with a hand mixer or even by hand if you prefer).
3. In a small bowl, combine egg yolks, maple syrup, cinnamon, coconut milk, and arrowroot powder. (I omit the egg yolks so I don’t oxidize the fats…put them in your smoothie or something!)
4. Gently pour the yolk mixture onto the egg whites. Add about half of the sifted coconut flour. Gently fold the mixtures together. As they start to combine, add the rest of the sifted coconut flour. Fold until fully combined.
5. Pour batter into prepared baking dish and spread out evenly. Dust with extra cinnamon, if desired. Bake for 18 minutes, until golden brown and spongy to the touch.
6. Very shortly after removing from the oven, lift the flat-bread out of the pan (using the sides of the wax paper, or just flip the whole thing over onto a cutting board). Carefully peel the wax paper off the bottom. Slice into squares and enjoy warm or refrigerate for later.
I wanted to post a basic muffin base that I use to add chocolate chips, blueberries, raisins and a shredded carrot or whatever else your mind can come up with. I do not add nuts to my baking because I do not want to cook them. SO…these I use when I need a snack for my daughters school or need to take something to a brunch. I usually have a version of muffin in my freezer at any time to pull out for a snack in case I didn’t get to the grocery store and have a hungry preschooler who doesn’t want yet another egg!
Muffin Base (GF, DF, grain free)
- 1/2 cup coconut flour, sifted
- 1/4 tsp pink salt
- 1/4 tsp baking soda
- 4 lrg pastured eggs, room temp*very important if using coconut oil…so it doesn’t solidify**
- 1/2 c maple syrup or honey(or other liquid sweetener of choice)
- 1/2 – 1 Tbsp vanilla (depends on what you are adding as optional..blueberries add more, carrot add less)
- 1/4-1/3 cup unsalted butter, melted (or coconut oil to make vegan)
- 2-4 Tbsp coconut milk or water
- OPT: 1/4 cup chocolate chips, 1/3 cup blueberries…etc. Really anything adding up to btwn 1/4 – 1/3 cup. **If you add frozen blueberries you will need less(or none) water.
Make 6-8 muffins. preheat 350
In food processor, blend all dry ingredients. Add in liquid ingredients. Blend until smooth. May need to scrape down the bowl. Stir in optional ingredients and fill each muffin liner with about 1/4 cup batter. Bake about 20 minutes or until toothpick comes clean. Once cooled fully, cover and store in fridge or freezer.
Note about butter or coconut oil. I like a more moist coconut flour muffin so I add more. If you like a drier version, add less.
This is my strawberry muffin. I’m experimenting with half the syrup and xylitol and soda water.
So I’ve been trying to come up with ideas for good paleo/bulletproof snacks for the Super Bowl. I’ve had loads of ideas and here is what I’ve settled with. I will link to my recipes as soon as I can take pictures and post the recipes.
Mini bacon and pineapple wrapped sliders wrapped with lettuce
Homemade chicken wings with cayenne sauce
Chocolate cupcakes made with coconut flour
Raw, vegan Nanaimo bars
Raw, vegan caramel dip with green apples
Nachos…not paleo or bulletproof…but as healthy as I can make with non gmo chips, Kerrygold cheese, fresh veggies and good quality bacon.
Guacamole … Yum! Made with mct oil for added fats!
So I need to be able to send snack occasionally for my daughters preschool class and they have fruit, veggie, dairy and bread days. But how do I send something for my bread day that all the kids will like that is also…gluten, dairy, nut, peanut and seed free….not to mention little to no sugar. You see, I must send something that she can eat too because there are enough days where she just takes her own snack and it is nice to be able to share the same thing with all her friends. I found the original recipe on comfy belly but needed to make some changes to reduce sugar and get better ingredients. So…here is what I came up with. The only thing I would like to play with next time I make it is taking out the egg yolks(so I don’t oxidize the good fat when it cooks) and use all egg whites. I will update when I make them again at the end of the month.
Chocolate Zucchini muffins (or bread, but I’ve never tried it)
2 cups finely grated organic zucchini
2 T melted grass fed butter
1/3 cup honey
1 T vanilla
1/3 cup coconut flour
1/4 cup cocoa powder
1/2 tsp baking soda(always aluminum free!)
1/2 tsp hymilayan salt
1 bar 85% Lindt (chopped small)
Preheat oven to 350
Grate all zucchini and use a towel or cheese cloth to wring out all the water from the zucchini. Put some muscle into this…it really needs to be as dry as possible.
In a food processor, add zucchini, eggs, butter, honey and vanilla. Pulse together.
Add in coconut flour, cocoa, baking soda and salt. Pulse together, scraping down once or twice.
Let sit for a few minutes for the coconut flour to absorb all the liquid.
Stir in chocolate
Line muffin tins with papers
Fill about 1/4 cup into each one. Makes between 8-10.
Bake about 30-40 minutes (and apparently 40-50 for bread)
So…for my meatball recipe. I tend to make this one in HUGE batches and freeze it because it makes amazing lunches.
I’ll get right to it.
Meatballs with homemade tomato sauce
1 lb regular grass fed ground beef
1/3 cup finely cut leek(white only)
1 pastured egg white
1 clove grated garlic
1/4 tsp hymilayan salt
Tomato sauce** (depending on how saucy you like things…but you need enough to simmer the meatballs in. Between 2-4 cups, I use 4)
Let meat sit on the counter until it comes to room temp.
While this happens, cut up your leek and saute in fry pan with a tbsp of water until just soft. Let cool completely.
When meat is at room temp. put it in a large bowl with leek, egg white, garlic and salt. Mix with your hands until combined.
I place out wax paper on the counter for placing my meatballs on.
Put the tomato sauce in the fry pan and let warm on just below med (3-4).
Roll meatballs into small balls about heaping tbsp worth. You don’t want them too big because they will take too long to cook through.
Once all are rolled, fill the pan with meatballs. It is really important to make sure none touch and do not over crowd the pan. It usually takes me two rounds.
Continue to simmer and turn to cook completely. Once the first batch is done, remove them with a slotted spoon and place in a bowl. Put your next batch in.
Once all done, you can divvy up the meatballs into containers and add the sauce back.
**If you do not have enough sauce, you can add a can of crushed canned organic tomatoes to the homemade sauce, but I try to stay away from anything canned**
So this summer I had an abundance of little yellow tomatoes from the garden. We returned from two weeks of camping and yikes…they were over grown. I think that I managed to get 12 cups in two weeks from 4 plants! We could not possibly eat that many so I needed a quick and easy way to deal with them (and the overgrown basil plants I had). I decided to make a super easy tomato sauce for the occasional time I make meatballs. I like to simmer my raw meatballs in the sauce on really low so that all the good fat from the meat goes into the sauce. YUM! I will write that one out next!
Anyways. So, back to the sauce. Super easy and healthy (as long as you can eat nightshades and grow your own)
Roasted Cherry Tomato Sauce
4 cups tomatoes
4 cloves garlic
sprinkle organic onion powder
basil to taste (I did about 1/2 cup)
Turn on oven to 325.
Throw tomatoes and garlic on a parchment lined cookie sheet or two. Make sure they have a tiny bit of breathing room.
Drizzle garlic and tomatoes with oil. and sprinkle with only a bit of onion powder.
Throw in oven until all wrinkly.
Pull out pans. Let cool for about 5 minutes then throw the basil and tomatoes and garlic into a food processor or good blender. Make sure to use the parchment to transfer the tomatoes and garlic so you dump all the juicy goodness and oil along with the tomatoes.
Blend until smooth.
I throw this into mason jars and let cool. Then I threw it in the freezer for later.
On a side note, I don’t add salt until I am ready to use it and then make sure to use Himalayan pink salt to get all the good minerals your body needs.
So, with help from some very experienced, amazing fellow BP’ers I have devised a new vitamin regimen for myself that focuses on adressing minor adrenal fatigue and general adrenal health. I am going to stick with this for about 3-4 months and see how I feel. I want to really thank one individual and if you want to know more about his thinking and process, not to mentions actual knowledge behind it…please follow this link and help to support him. http://www.indiegogo.com/projects/ultimate-digestive-health-book?browse_v=new&show_todos=true
On to the new routine:
AM with BP coffee and an egg or two:
- Thorne B5 complex
- d3 (5000mg every other day)
- vitA (at the moment finishing btl of betacarotine but switching to fermented CLO)
- Ester C (NON GMO) 2000mg
- Glutathione, cycled on and off every week or two
- Calcium D Glucarate 1000mg
- zinc citrate 30mg
- krill oil
- two drops iodine…specifically this detoxadine kind (will increase this but need to look into how and how much if needed)
- magnesium glycinate 400mg
- Potassium citrate 200mg
- Ester C (NON GMO) 2000mg
- relora plus(for adrenal health)
Along with this I am making sure to eat good carbs with supper and occasionally lunch, keep up my good fats and protein. Maybe about 25/25/50 for calories from carbs/protein/fats. I am also taking 1/8 tsp salt in the am upon waking.