Paleo Emergency Kit

12 May

Here’s a little something I’ve put together to leave in my purse for those just in case moments. You know, in case someone tries to hand you a cupcake and there are no healthy options around and you’re STARVING.



Cinnamon Apple Walnut Bread

25 Apr

So lately I’ve been buying gluten free instead of taking the time to bake paleo. We had extra diced apples left over so I felt inspired 😉 Also I like to complain about the cost of almond and coconut flour and then spend $20 on yogurt and $20 on gluten free cereal. I need to break the cycle. I’ve been ordering groceries from Peapod so it’s much easier to see what I’m buying and how much from each department. Or finding alternatives like deleting ice cream and adding frozen chocolate bananas 🙂 Even at the grocery store I will audit my cart before checkout for “paleo-ness” and put back a majority of cheats. I’m only human after all.

Any variations on this recipe are encouraged!


1 1/2 cup diced apples
4 eggs
4 Tbsp Coconut Flour
4 Tbsp melted coconut oil
1/4 cup Madhava coconut sugar
2 Tbsp chopped walnuts
1Tbsp cinnamon
1/2 tsp vanilla
1/2 tsp salt
1/2 tsp baking soda
1/2 tsp baking powder

Preheat oven to 350. In a bowl mix eggs and coconut flour and let sit. Grease a 9×9 glass baking dish with some of the melted coconut oil. Add remainder of oil to bowl followed by cinnamon and most of the coconut sugar. I saved a little less than half for sprinkling on the top. Add remaining ingredients with apples being added last saving 1/2 cup of apples for sprinkling across the top. Pour mixture into baking dish. Top with apples, then walnuts, and finally remaining sugar. Bake 20 to 25 minutes.



Chocolate Chip Coconut Muffins

8 Apr


8 eggs
1 cup coconut flour (I use Bob’s Redmill)
3/4 cup your choice chocolate chips (I use 365 70% dark)
1 stick melted butter
1/4 cup 365 Virgin Unrefined Coconut Oil
3 generous Tbsp Stakich Raw Honey
1 1/3 tsp baking soda
3/4 tsp baking powder
1/2 tsp salt

Preheat oven to 350. Add eggs, flour, salt, and honey and allow to sit for the coconut flour to absorb the egg. Coconut flour is very spongy. Add baking soda and baking powder and mix. Add chocolate chips. Portion into reynolds baking cups greased with coconut oil. Bake on 350 for 23 minutes 😉 My son loves these! This is a great alternative to giving him grain based snacks. And they are high in fiber!

Bacon Wrapped Cinnamon Apples

7 Apr


So I’m a huge fan of bacon wrapped dates and was trying to think of what I could wrap in bacon for our potluck today 😉

5 large green apples cored and diced into 12ths
2 lbs bacon
1/4 cup palm sugar
1/4 cup maple syrup
1 tsp cinnamon
1 tsp salt
2 Tbsp coconut oil
60 toothpicks

Preheat oven to 350. Spread apples with a mixture of coconut oil, sugar, and cinnamon. Wrap with 2 pounds of bacon and secure it with tooth picks. Spread evenly on two large baking sheets. Bake on 350 for approximately one hour. I kept checking on them and they took a long time. They weren’t as sweet or as salty as i thought so when they were done I drizzled them with maple syrup and sprinkled them with salt.

Paleo Coconut Curry Deviled Eggs

7 Apr


There is a tasty paleo potluck at The Foundry/Printer’s Row Crossfit today following everyone’s last attempt of 13.5 CrossFit games open workout. We’ve got some people bringing bacon maple meatballs from PaleOmg fruit platters, sweet potato hash, a Dominican dish called mangu (mashed plantains), and I’ll be bringing these tasty deviled eggs! I always like curry in my deviled eggs and in my chicken salad, but I wanted to take it all the way to the flavor zone of a real curry by using coconut oil and adding lime. My only afterthought is maybe I could have added tomato of some sort, but oh well. They’re delicious and you don’t have to make paleo mayo or use avocado, although you could 🙂

18 boiled eggs peeled, halved and deyolked
yolk of 18 eggs
4-5 Tbsp coconut oil
4-5 Tbsp olive oil
1 Tbsp fresh minced yellow onion
1 tsp basil
1 tsp tsp garlic powder (raw would be too overpowering)
1/2 tsp salt
1/2 tsp freshly ground black pepper
1/2 tsp coriander
1/4 tsp cumin
1/4 tsp ginger
1/4 tsp turmeric
1/4 tsp paprika
1/4 tsp cayenne pepper
1 tsp lime juice

I added everything but the egg whites to the food processor in batches and then added 6 egg white halves to bulk up the amount of filling. Desperate times call for desperate measures so I made a few attempts at making a piping bag out of a paper plate and a one gallon freezer bag. Not the best, but “worked”in a pinch. Fill remaining 30 egg white halves with filling. Sprinkle tops with a little basil and paprika, or if you’re bold, cayenne 🙂

And a tip if you’re transporting them- line the dish with paper towel so they don’t slide around.

Tangy Beef Stew with Kale & Sweet Potatoes

4 Apr


Chicago is starting to warm up which I’m afraid means much less bone warming stew 🙂 Salads will take over the rotation!

In a crockpot on high or in large pot on medium low add:

4 cups water
8 oz can tomato sauce
2 cups of frozen onion or 1 cup of fresh onion
4 bay leaves
4 cloves minced garlic
2 Tbsp to 1/4 cup red wine vinegar (this helps to soften the meat and reduce the amount of salt you need)
1 Tbsp salt
1/2 tsp freshly ground white pepper
1/4 tsp coriander
1/4 tsp marjoram
1 lb cubed beef
2 Tbsp bacon grease or fat
3 large sweet potatoes

Allow to cook for 6 hours before adding one lb frozen or one bunch fresh kale and cooking an additional two hours.

My son loves the broth made with 1/4 cup vinegar, but you can always use less and then add more salt.

Pecan Flour Chocolate Chip Cookies

9 Mar


First, everyone at my gym except me is on a Whole 30 challenge. We had our monthly girls’ night last night and no one even wanted to share my fries. I surprisingly had no room for dessert after my huge burger, so today I thought I would whip up some cookies to bring to a dinner party for tomorrow.

Preheat oven to 375

2 cups pecans food processed
5 Tbsp salted butter
1/2 cup Madhava coconut sugar
1/2 cup mini enjoy life chocolate chips mini or food process if regular size
1 egg
1 tsp vanilla
1/2 tsp salt

Roll into balls and drop onto a butter greased baking sheet. Bake 10 minutes. Cool in the fridge before taking them off the pan as they are very crumbly.