Sweet Potato Leek Soup [RECIPE]

I have no idea what came over me when I made the decision to make soup on what was likely the hottest day so far in 2017 (last week). But for some reason, I felt inspired to invent a new version of potato leek soup using the sweet potatoes sitting on my counter. I knew I needed to use them, but I just couldn’t bring myself to turn on the oven in my un-air conditioned kitchen. And since I’d just pulled three beautiful leeks from the front yard garden, the idea came to me in a stroke of genius. Loren came home and informed me that soup on a hot day was less genius than I’d originally thought, but I was pretty much finished making it, so we went with it!

Sweet potato leek soup, paleo soup

Sweet Potato Leek Soup Recipe

This recipe was an experiment, and while there’s one thing* I’d do differently the next time I make it (I explain it in the recipe), I’d say it turned out pretty darn delicious. Loren and I brought our soup outside that night to eat at our back yard dining table —  it was much cooler out there than inside our little sweat box of a house, so all in all it was a beautiful evening. We enjoyed the dusk and some candle light, and Dexter hung out on the gravel until we were ready to go back in. That’s success in my book!

*What’s the one thing I’d do differently? The next time I make this soup, I’m going to pull out half the sweet potato chunks from the pot before fully puréeing the rest into a thick, creamy base. Then I’ll add the pieces back in for texture. What I did this time was just do a half-way blend, leaving some larger and smaller chunks, but not achieving a thick base. It was perfectly fine to eat the way I did it, but I think it would be a prettier soup to do it the other way the next time. And the texture would be better.

I did the blending with an immersion blender like this. It’s a great tool to have on hand, but if you don’t have one, just use a blender. It makes for a little more  clean up but works just as well. 

Sweet Potato and Leek Soup
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Ingredients
  1. 2 medium sweet potatoes, cleaned, peeled, and cubed
  2. 3 leeks
  3. 3 sprigs fresh rosemary (discard stems and mince leaves as desired)
  4. 6 cups chicken broth/bone broth/vegetable stock
  5. 3 tbs avocado oil
  6. 1 tsp apple cider vinegar
  7. 1 tsp salt
  8. OPTIONAL: 1/2 to 1 cup coconut milk
Instructions
  1. Make sure you've cleaned the leeks really well (dirt can hide between the leaves) before separating the green part from the white part
  2. Chop both the white part and the green part into 1/4 inch pieces, keeping them separate for different parts of the process
  3. Melt 2 tbs avocado oil in a medium stock pot and add in white part of leeks
  4. Saute until translucent (about 5 minutes)
  5. Add in the cubed sweet potatoes and rosemary, and cook for another 5-7 minutes
  6. Add in the broth/stock, vinegar, and salt, and bring to a boil for about 10 minutes
  7. Once the sweet potatoes are soft, turn the stove down to low, use a slotted spoon to remove about half from the pot and set aside
  8. Use an immersion blender to blend the contents of the stock pot until smooth and uniform
  9. (At this point, turn off the fire and taste to see if you'd like to add in your coconut milk. If so, stir it in)
  10. Stir the sweet potato cubes back into the mix and cover the pot
  11. In a separate sauce pan, heat the last tbs of avocado oil on medium heat
  12. Toss in the chopped leek greens and saute until softened
  13. Add these to the top of the salad or use as the base of a stir fry (see notes for more details)
  14. Serve soup piping hot
Notes
  1. I love the green parts of leeks and always think it's a shame to see recipes that direct you to discard the greens. They're actually really delicious and contain most of the nutrients you find in leeks, so I encourage you to use them either as a topping for your soup, or as a stir fry ingredient (as pictured here). Simply warm up some ghee or your favorite cooking oil and saute them in a frying pan before adding in a protein, or just on their own. They're also wonderful in the oven -- I just spread the entire chopped leek (both white and green parts) on a cookie sheet, drizzle with oil and a touch of salt, and roast them as I would any other veggie. They're pictured here sauteed with kale and shrimp.
Cultivated Wellbeing http://cultivatedwellbeing.com/

FTC DISCLOSURE: This post contains affiliate links, which means I may receive monetary compensation for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. All opinions are my own.

Paleo Tropical Coconut Chicken – Bringing Home Aloha

paleo tropical coconut chicken

It’s been about two weeks since I returned home from 10 days in Hawaii, and I’m happy to report that I’ve managed to completely avoid the usual “post-vacation blues” that I sometimes get after a long break. This trip was absolute perfection, and I’ve brought the aloha back with me in the form of a renewed (although never completely abandoned) coconut obsession. I’ll share a super quick and easy Tropical Coconut Chicken recipe today that features shredded coconut that I brought home with me from Oahu. And stay tuned for more coconut-themed awesomeness inspired by the trip in the next few posts!

Quick Coconut Story

Loren and I did not randomly select Oahu as a destination.paleo tropical coconut chicken One of our good friends (and one of my favorite people) moved there a few years ago, and we’ve been meaning to make a trip out ever since. We finally made it happen, and we had the pleasure of experiencing full immersion into the lives of two local dudes making a living climbing up into coconut trees and removing the nuts for folks all over the island — and making awesome stuff with their spoils. I’m actually planning on dedicating a full post to the two of them and their business (Roots and Branches if you want a sneak peek), but suffice it to say that Al Smith and Hans Heinz — R & B founders — know their coconuts. 

One of the projects Hans was working on during our visit was to supply shredded coconut to a local brewery for a coconut porter, and I got to sit in on initial sample production — and take home the winnings! In my carry-on luggage, I brought home a zip-lock bag full of fresh Hawaiian shredded coconut, which will be featured in today’s recipe! 

I have so much more to share about all things coconut I learned from Hans, but for now, this recipe will have to suffice. It’s super easy and pretty quick too. And as always, it’s just the baseline for your own intuitive cooking. I encourage you to switch up the herbs and spices or to add in some heat if you want (my body doesn’t love spicy lately, but this recipe lends itself really well to spice). Whatever flavors suit your fancy will work with this simple starting point.

paleo tropical coconut chicken

You better believe I drank that coconut creme right up too! Some went in my coffee, some went into smoothies, and some went right in my belly on its own.

Quick Chicken Story

If you’ve ever been to Hawaii, you know that chickens wander freely the way pigeons do on the mainland. I wouldn’t say they’re present in enormous flocks, but there are LOTS of chickens EVERYWHERE. paleo tropical coconut chickenDespite having been to Kauai back in the late 90’s, I hadn’t known about the chicken situation, so seeing them roam freely on roadways, in parking lots, on the hillsides, along the beach, and even passing through our outdoor seating at a restaurant was pretty amusing to me.

We had a whole family of come through as we enjoyed our signature margaritas at Cholo’s Homestyle Mexican after our Sunday beach cleanup with Hawaii Ocean Ambassadors. The babies were so cute that Loren couldn’t resist picking one up mid-meal. I was a little nervous that he might be bringing chicken germs a little too close to our meal, but the little chicky was so cute that it didn’t matter.

Seeing these little guys and gals running around everywhere gave new meaning to the classic joke about chickens crossing roads — which wasn’t lost on one of my travel buddies who is obsessed with puns and dad jokes. So going forward, chickens will make me think of Hawaii. That’s why I chose to make this coconut recipe with chicken. 

Paleo Tropical Coconut Chicken
Serves 2
super easy recipe, adaptable to every palate by switching up the spices and/or adding some heat to it with cayenne or habanero.
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Prep Time
5 min
Cook Time
5 min
Prep Time
5 min
Cook Time
5 min
Ingredients
  1. 4 oz chicken tenders (about 8 tenders)
  2. 1.5 cups shredded coconut (unsweetened)
  3. 2 eggs
  4. 1/2 cup coconut oil
  5. Seasonings - I used Simply Organic Lemon Pepper and Real Season Salt
Instructions
  1. Crack eggs into a shallow bowl and beat until completely uniform
  2. Spread shredded coconut out on a large flat plate
  3. Heat coconut oil in a shallow cast iron skillet at medium-high heat
  4. When oil is hot (test by dropping a piece of coconut in and seeing if it sizzles)
  5. dip chicken tenders into egg on both sides then into shredded coconut on both sides until coated
  6. Place coated chicken into pan and cook on both sides until done in the middle (a few minutes each -- the coconut should brown a little)
  7. Cover a large flat plate with 3-4 paper towels and place cooked chicken on paper towels to absorb some of the oil
  8. Season immediately on both sides (make sure at least one of the seasonings you choose has some salt in it, otherwise they'll be a bit bland)
  9. Repeat until all chicken is done
Cultivated Wellbeing http://cultivatedwellbeing.com/

FTC DISCLOSURE: This post contains affiliate links, which means I may receive monetary compensation for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. All opinions are my own.

Amazing Salad Dressing: Coconut Lemon Vinaigrette with Bitter Greens

Every once in a while I have a stroke of inspiration in the form of an amazing salad — and an amazing salad dressing to go right along with it. It might sound weird that I find inspiration in a bowl of lettuce, but my passion for creating great salad truly runs deep. (Almost as deep as my passion for creating a great soup, but not quite — maybe in the warmer months the salad wins … )

As a great friend of mine once said, “a good salad is the gateway to healthy eating.” Once you master something simple like a truly scrumptious salad, there’s no limit to the vegetables you can consume!

Really, you can  put pretty-much anything into a salad if you’re thoughtful about how the ingredients will talk to each other — including warm ingredients, which happen to be one of my favorite things to use to make a salad interesting. I sautéed some shrimp in coconut oil to toss into this salad, but roasted chicken or grilled lamb could also work with these flavors — or skip the meat and use this salad as a side dish for a larger spread. 

amazing salad dressing

Requirement: Homemade Salad Dressing

The most important ingredient in any salad is the dressing. You can ruin perfectly beautiful produce with crappy dressing, so don’t skimp on quality — make your own. I have a pretty strong opinion about store-bought salad dressing,  and also some really simple tips on how to make your own at home, so don’t get overwhelmed. I promise, it’s not hard, and you’ll thank me when you taste the difference.

In fact, the jewel of today’s recipe is actually the dressing. The whole salad is delicious, but rest assured, this dressing takes the ingredients from good to great. I served this salad at a dinner with friends, and the next morning I got a text asking for the amazing salad dressing recipe. It’s that good!

Amazing Salad Inspiration: the Mighty Kumquat

I found my starting point at the fancy natural foods market by my house. They had a basket full of beautiful kumquats right in the middle of the produce section, and I just knew I had to find a way to use them.amazing salad dressing

Unlike just about every other citrus fruit, the meat of the kumquat is sour, while the rind is relatively sweet.  Tiny enough to pop right into your mouth, the kumquat is meant to be eaten in its entirety, skin, seeds and all. And honestly, so much of what’s healthful about citrus fruit goes into the compost bucket — the rind and seeds take kumquats to new nutritional heights!

High concentrations of vitamins A and C, tons of fiber, riboflavin (part of the B complex), and antioxidants like beta carotene make kumquats a pretty fantastic source of goodness for your body.  I can’t get enough of them when they’re in season.

Palate Balance

Once I had my kumquats, I needed to offset the tart with some bitter, sweet, and umami. I went with frisée and red radicchio for the leafy bits (bitter). Then I remembered that I had leftover beets at home from a killer smoothie I made for work (sweet). Hint: You can get the pre-boiled beets at most grocery stores to make this step simpler.

I topped the salad with fresh-grated Pecorino Romano, an ingredient that’s good on just about everything (umami). 

And now the long-awaited amazing salad dressing … 

Coconut Lemon Vinaigrette
I promised easy for homemade dressing, but this particular one I'd say is one step up from beginner, only because it requires a special tool: an immersion blender. BUT, because we're going for a thinner consistency than homemade mayonnaise (the main reason to use the tool), I think it would work just fine to use a food processor or blender instead. It's only three steps, still pretty easy!
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Prep Time
3 min
Prep Time
3 min
Ingredients
  1. 1 egg (needs to be high-quality, because you'll be consuming it raw)
  2. the juice of 3 Meyer lemons and the zest of 1 of them
  3. 1/2 cup(ish) extra virgin olive oil
  4. 1/2 cup(ish) avocado oil (this is my favorite)
  5. splash of apple cider vinegar (I use this one )
  6. 1/2 tbs coconut milk (best coconut milk ever)
Instructions
  1. In a jar large enough to fit the immersion blender inside, add 1 raw egg , the juice of 3 lemons, and all of the oil
  2. Blend these ingredients in the jar to make a thinned out mayo
  3. Add the rest of the ingredients in and give another quick pulse of the blender
Cultivated Wellbeing http://cultivatedwellbeing.com/
That’s it, you’re done. Toss this creamy goodness into your salad, and you’ll be off to the races. Give it a try and let me know what you think!


FTC DISCLOSURE: This post contains affiliate links, which means I may receive monetary compensation for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. I only link to products that I USE and LOVE. All opinions are my own.

Seafood Stew: CWB-style Cioppino [RECIPE]

Soup might be my favorite thing ever. My more-than-mild obsession with soup has become a running joke between me and Loren — I say, “I love soup. Did you know that about me?” and he says, “No! I had no idea.” This week’s Seafood Stew with White Wine Reduction is a combination of an Italian-style cioppino and a “put whatever’s in your fridge into the pot” soup. It turned out amazing, and I made enough to last us all week for dinner. 

Cold weather brings out the soup-lover in me like nothing else, and I’ve gone as long as a week straight eating it for every meal (including breakfast!) more than once this season already. I love how instantly warming it is to lap up the steaming broth — and I hate being cold, so it’s truly a winning combination.

Soup is also a vehicle for my daily dose of bone broth, so it saves me a bit of time and an extra coffee mug to just eat it for breakfast.

seafood stew

Seafood Stew for Breakfast? No! (Sneak peek) 

I mentioned eating soup for breakfast, but this particular recipe isn’t one of the ones I’ve adapted for breakfast. While I’m definitely a person who will eat non-breakfast food for breakfast, I didn’t find myself wanting to eat seafood first thing in the morning. (If you’re into it, by all means, go for it! It just wasn’t calling to me in the morning hours.) I’ll share a “souper” simple breakfast soup with you soon, so get excited for that! There’s my big “sneak peek”!

In the meantime, enjoy this deliciousness, which can be served with rice, tiny pasta, a big hunk of crusty bread, or none of the above — I included a few sunchokes from the garden in this recipe, so that’s a small amount of starch if you’re trying to stay low(-ish) carb.

Intuitive Cooking

As usual, I did minimal measuring. That’s the beauty of soup — it doesn’t have to be exact. It also doesn’t have to have these EXACT ingredients. I opted for all wild-caught, fresh seafood. Clams are usually included in seafood stew. If you like them, knock yourself out. I don’t love them so they aren’t included. Crab is another delicious option that wasn’t available when I made this. You could also opt for larger shrimp or prawns, again not available when I made this.

Be creative! Have fun, and enjoy being in your kitchen! This one takes a while, but it’s worth it to have something awesome waiting for you when you get home on these cold winter days!

Seafood Stew with White Wine Reduction
Serves 6
an easy take on Italian cioppino with a few extra ingredients
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Ingredients
  1. 1 lb squid
  2. 1 lb white fish (I chose wild cod)
  3. 1 lb bay shrimp (also called "salad shrimp")
  4. 1 lb mussels
  5. 2 cups (or a large jar) seafood stock -- chicken or veggie stock works too if you don't have seafood stock
  6. 1 (26 oz) box POMI Strained Tomatoes
  7. 3 cloves garlic -- chopped or pressed*
  8. 2 lemons (finely zest one, largely grate the zest of the other, slice for garnish)
  9. 4-5 sunchokes, diced
  10. 2 large carrots, chopped
  11. 3-4 ribs celery, chopped
  12. 1 large yellow onion, chopped
  13. 2 tbs tomato paste
  14. 1 cup dry white wine (like a chardonnay)
  15. fresh herbs, chopped* (oregano, parsley, rosemary, sage, or a combination)
  16. 2 tbs avocado oil or EVOO
  17. Real Salt
  18. Black pepper
  19. OPTIONAL: cracked red pepper, Pecorino Romano
Instructions
  1. Mince the garlic and set aside
  2. Clean the squid and chop them into 1-inch rings
  3. Clean mussels if needed
  4. Cut fish filets into 2-inch pieces
  5. Heat oil in a large pot over medium heat
  6. Add chopped onion, carrot, and sunchoke to the oil and saute until tender
  7. Add garlic and stir until garlic becomes fragrant and golden brown
  8. Add the squid in and reduce the heat -- you want them to cook slowly over about 10 minutes to avoid them turning rubbery
  9. Add in the white wine and the large strips of lemon zest, raise heat again and cook for about 5 minutes
  10. Add the strained tomatoes, the tomato paste and the chopped fresh herbs (leaving a bit of parsley for garnish at the end)
  11. Raise the heat for a few minutes to get things boiling and then reduce down to a simmer and cover for another 15-20 minutes
  12. Add a generous pinch of salt and as much black pepper as you want (I used about a teaspoon) before covering
  13. Squeeze the juice of 1 lemon into the pot taking care not to allow any seeds in
  14. Add in the rest of the seafood and cook for another 5 minutes or until the mussels open and the cod is opaque
  15. Remove the large slices of lemon zest
  16. Serve over your choice of starch (or without one at all) and top with more fresh parsley, the finely grated lemon zest, and grated Pecorino Romano cheese.
Notes
  1. *I often have my garlic herb salt on hand to create short cuts in recipes like this. I included the garlic and herbs separately for those who don't have this wonderful blend on hand, but if you have it or something like it, feel free to use it instead of doing all the garlic and fresh herb chopping. I will often still add more fresh herbs to increase the green quota in a dish, but this blend will save you so much time in the kitchen. Just a word to the wise!
Adapted from Epicurious
Adapted from Epicurious
Cultivated Wellbeing http://cultivatedwellbeing.com/

Cook-Ahead Meal: Italian Turkey Meatball Recipe

turkey meatball recipe

It’s been a while since I shared a recipe, and this Italian turkey meatball recipe has been on the docket for literally months at this point. It actually took me a while to dig up the pictures I took. Life has been BANANAS lately in the way of making time for CWB, which makes me simultaneously sad for the blog but excited for all the things that are happening in life outside of this project. I hope you haven’t forgotten about me in my infrequent posting lately! I hope to get back to at least weekly posting now that I’ve gotten a better handle on my routine. Now, on with the show!

turkey meatball recipe

Kitchen Hack: Cook-Ahead Recipes

Speaking of life being bananas, making time to cook every night has become increasingly challenging, so in an effort to continue to eat at home (and at a decent hour) while still getting everything else done, I’ve started making bigger pots of food and eating them for many meals — including lunch the next day. This is not a new concept by any stretch, but sometimes it’s hard to actually carry out in the CWB household. Sometimes, we plan to eat the same thing for a couple of nights and then we gobble it all up at once (not a great plan for me, zero consequences for the tapeworm I live with). 

Still other times, I intend to make enough food to eat for a few nights and then freeze the rest for next week, but then I forget about it and it goes bad in the fridge. And I really REALLY hate wasting food. Not good.

All this is to say that making meatballs can be the answer to a lot of these problems. So today’s kitchen hack is really just MEATBALLS. I mean, obviously this can apply to lots of different foods, but meatballs are SUCH an easy thing to make and freeze, and they’re small enough that they’ll cool while you’re eating dinner and be ready for the freezer by the time you’re done (no forgetting about them!) In fact, if you feel as strongly as I do about having a few meals for now and a few for the freezer, you might even double this recipe (depending on how many people you’re feeding at home). 

turkey meatball recipe

Cook-Ahead Italian Turkey Meatball Recipe

This recipe fed us for a night or two, me for lunch a few days, and we even invited a couple of friends over for dinner and finished them off with them. Depending on how hungry you are, 2 or 3 will do the trick.

Each time we ate them, we did something different — that’s the beauty of a really tasty meatball. It isn’t limited to just pasta and tomato sauce. It can work as a meat dish all its own with whatever sides you want; it belongs in Italian Wedding Soup (or any broth-based soup); it can sit on a bed of greens for a salad; you can even eat one with your eggs and greens in the morning. They’re a lot more versatile than you think. And the dirty dishes for this project include 1 cutting board, 1 chef’s knife, 1 cookie sheet, and 1 bowl. That’s it. 

Enjoy!

Cook-Ahead Italian Turkey Meatballs
Yields 18
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Prep Time
30 min
Cook Time
15 min
Total Time
45 min
Prep Time
30 min
Cook Time
15 min
Total Time
45 min
Ingredients
  1. 2 lbs turkey (1/2 light, 1/2 dark)
  2. 1 small yellow onion, finely chopped
  3. 1 large egg
  4. 1/4 cup finely chopped parsley (stems removed)
  5. 1 1/2 cups grated parmesan cheese
  6. 1/2 tsp REAL salt
  7. 2 cloves garlic, minced
  8. 1/4 tsp red pepper flake
  9. 1/2 tsp lemon pepper
  10. avocado oil for greasing the pan
Instructions
  1. preheat oven to 375
  2. add all ingredients to a large bowl and mix gently by hand
  3. form meat balls about 1.5 inches in diameter (slightly bigger than a golf ball) and place them about 1/5 inches apart on a greased cookie sheet
  4. bake for 15 minutes
Notes
  1. makes 18 to 20 meatballs
  2. great for freezing for later
Cultivated Wellbeing http://cultivatedwellbeing.com/

Salvadoran Guacamole: Avocado Egg Salad Boats [RECIPE]

Today’s avocado egg salad recipe is one of those things that should have occurred to me a long time ago. For some reason, it required a rushed morning of grabbing some hard-boiled eggs from the coffee shop and needing to use a nearly expired avocado for me to think about combining these two glorious foods. And why not really?

Eggs are delicious and quite possibly one of the most nourishing foods on earth. By design, they exist to support and build life, right? And avocados — they’re creamy, they’re rich, they’re full of healthy fat (namely monounsaturated fat) and fiber, and they NEED to get eaten or they turn to brown mush. Honestly, I know a few people who don’t like avocado, and I’m really not sure how to cure them of their wrong-ness on this topic. It’s sad really. 

Her’s my fancy equation for those of you who enjoy a good visual from time to time.  

Eggs: nature’s perfect food + Avocado: nature’s perfect fat = Toni’s perfect snack

avocado egg salad

A Recipe’s Evolution

Call me late to the game on this recipe all you want. I know. When I googled “avocado egg salad,” I realized that this was not an original idea in any way, but I’m still sharing my own version of it with you today, because my recipe is awesome, and it makes me happy to share awesome things with you. It’s also simple with only a few ingredients, and that makes me happy too. Prepare as I walk you through my experience of innovating something that I wasn’t aware was already a “thing.”

Eggs and Avocado Mash: Beta test 

I started out that first morning just mashing the two things together with a fork and adding a pinch of salt: 2 eggs, 1/2 a decent-sized avocado. When I took a bite, I wondered why I hadn’t been doing this for years. I also knew there would be more iterations of this heavenly combination of foods on the horizon. It was delicious, but I knew I had some ideas on how to kick it up a notch.

Avocado Egg Salad: Version 1.0

Next I tried adding some of my homemade salad dressing and chopped scallions to the mix. The dressing I used was pretty much identical to the linked recipe, except no orange and a little apple cider vinegar added. This version was divine, but I hesitated to share it, because I though that asking you to make a salad dressing before you made the egg salad was asking too much. Granted, it’d be awesome if you just made a batch of dressing and jarred it in your fridge all week, but in the event that you didn’t do that, I didn’t want to confuse things with too many steps and prep. This iteration was already creeping too far away from my mission of SIMPLE.  

Leftovers: Version 2.0

Believe it or not, I was able to eat leftover salad the next day without it being a gross brown blob of mush. It wasn’t quite enough for breakfast though, so I added another egg, a bit more avocado, and a squeeze of lemon. I tossed it my tote to go to work and as I dug in at my desk, a coworker said, “What are you eating?” When I answered with “avocado egg salad,” another coworker said, “Hey, that’s Salvadoran Guacamole!” I had no idea just now unoriginal this idea really was.

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Salvadoran Guacamole, CWB-Style: Ready for Launch

After a lovely morning of gardening, Loren and I needed a snack, and I decided that this was my chance to perfect this recipe for sharing with you! In the spirit of how this whole thing started, I pulled out some romaine lettuce that needed to get eaten and spread the leaves out on a plate to make boats for holding the goodies. And then I got to work on the recipe I’m sharing with you today. 

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CWB-Style Salvadoran Guacamole: Avocado Egg Salad Boats with Smoked Paprika
Serves 2
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 3 hard boiled eggs, peeled
  2. 1 avocado
  3. 1 stalk celery, chopped
  4. juice from 1 lemon
  5. 1 chopped scallion
  6. 4 or 5 springs fresh cilantro, chopped
  7. Salt and pepper to taste
  8. OPTIONAL: smoked paprika
  9. 4 large leaves romaine lettuce
Instructions
  1. Scoop avocado and eggs into a mixing bowl
  2. Mash the two together with a fork (you might need to start off cutting up the egg, depending on how easily it comes apart with your fork)
  3. Add all chopped veggies, herbs, lemon juice, and salt and pepper to mixing bowl and continue mixing with a fork
  4. Divide the mixture between the 4 lettuce boats and sprinkle each with smoked paprika
Notes
  1. Prep time doesn't include the time it takes to hard-boil and peel the eggs. Cook times depends on how you like your eggs, but can be anywhere from 10 to 15 minutes. Then if you want to let them cool in an ice bath, that takes a little more time. If you're me, peeling an egg can take anywhere from 10 seconds to 10 minutes, so I chose to leave this whole process out of the prep time.
Cultivated Wellbeing http://cultivatedwellbeing.com/
 Salvadoran Guacamole AKA: Avocado Egg Salad

Sweet and Savory Spaghetti Squash Waffles [RECIPE]

Today’s spaghetti squash waffles recipe was born out of a need to use an incredible surplus of spaghetti squash, which landed in my kitchen after my first experiment with a grocery delivery service. It’s the kind of service where you go online and select your items and then someone goes to the grocery store of your choice and shops for you. I had never done this before. It was fun going through the online list of items and picking out the foods I wanted delivered. It took surprisingly longer than I thought it would, but most definitely less time than going to the store myself would have. So I was excited at this new-found extra time I’d have because of this convenient service …

Womp Womp 

While I won’t say that I was entirely satisfied with the service (or that it’s worth the up-charge on every item, the tip for the shopper, AND the delivery fee), I will say that it was definitely a learning experience as far as “being specific” is concerned. There are elements of grocery shopping that you take for granted when you do it for yourself — things you don’t necessarily think about, because they’re inherent to you and your family. You know what you’re shopping for. You know how many people you’re shopping for, and how quickly these people will eat the food you buy/cook.

I have two people in my household, and I added one spaghetti squash to the list. When I saw my bags of groceries sitting on my doorstep, I was shocked to see that one of the grocery bags was almost entirely filled with one.gigantic.spaghetti squash. It was literally the biggest spaghetti squash I’ve ever seen. As an aside, I also ordered a few root veggies, thinking I’d do a nice roasted root side for dinner one day that week. I ordered one parsnip as part of that combo, and got the saddest, tiniest little parsnip I’ve ever seen. Here’s a size comparison:

sweet and savory spaghetti squash waffles

Anyway, this post wasn’t meant to be a bashing of home-shopping services. I know many people find them useful. And if it weren’t for this incredibly sized spaghetti squash, I never would have thought to come up with this kitchen hack or recipe. So there’s a silver lining, per usual.

Leftovers + Waffle Iron = New Creative Meal! It works for a lot more than just squash. In fact, I saw some pretty cool ideas right after Thanksgiving using leftover cornbread stuffing, veggies, and all kinds of other goodies. Start experimenting!

Size Matters

Apparently, in the world of spaghetti squash, size really does matter. I baked this thing using my favorite, super simple method for making winter squash. Stick it in the oven whole. I’ve done this many times with many different types of winter squash, and spaghetti squash in particular has come out great in the past. I could use a fork to fluff out the “spaghetti” strands and top it with my favorite paleo sauces. This time, with this gargantuan, the fluff yielded big chunks rather than “spaghetti.” I thought maybe I hadn’t cooked it long enough, but the flesh was definitely cooked.

Still as delicious as any other spaghetti squash would be, I decided to get creative with my chunky squash, as I knew we’d be eating it for days. And these beautiful waffles were born!

Sweet and Savory Spaghetti Squash Waffles

I have slight variations on this waffle to make one sweet and one savory. Neither has a particularly strong leaning either way, but one is perfect for savory toppings (like avocado, some homemade salad dressing or even as the bottom of an open-faced sandwich), while the other is better suited for a sweeter topping like almond butter and bananas, pumpkin butter, or maple syrup and butter. Basically all butters!

All the other ingredients are the same. 
sweet and savory spaghetti squash waffles

sweet and savory spaghetti squash waffles

A Word on Maca Powder

I’ve added maca powder to this recipe for my own personal reasons, not because it adds much in the way of flavor to these recipes. But I wanted to include it here, because I thought it’d be a good chance to tell you about this awesome super food.

“What are my personal reasons?” you might be wondering. I’ve been feeling somewhat drained lately, and I’m concerned that my adrenals are taking a hit from all the work I’m doing (three jobs right now). As I’ve mentioned in other posts, I’ve also recently decided to go off of birth control after 11+ years of use, and as a result, I’m experiencing some wonky hormonal side-effects. 

While I don’t think I’ve reached the point of full-on adrenal fatigue, I’d like to prevent it before I get there, so I’m taking precautions. If you’re unfamiliar with adrenal fatigue and are curious to learn more, this is a great place to start for some basic info and links to more in-depth explanations. I haven’t yet been tested, but I’ve been super burnt out and exhausted lately, so I’d like to get ahead of my energy to avoid hitting the bottom.

After all, this blog is all about self-care, so I sure as heck better be taking care of myself, right?! My course of action so far has been to supplement with maca powder and another potent adaptogen formula (affiliate link) every day, and I can say with certainty that I’ve noticed a positive difference in my energy levels and ability to focus. I’ll share more about adaptogens in a future post. 

What’s Maca Powder?

sweet and savory spaghetti squash waffles

click to purchase through my affiliate link

Straight from WebMD: “Maca is a plant that grows in central Peru in the high plateaus of the Andes mountains. It has been cultivated as a vegetable crop in Peru for at least 3000 years. Maca is a relative of the radish and has an odor similar to butterscotch. Its root is used to make medicine. 

Maca is used for “tired blood” (anemia); chronic fatigue syndrome (CFS); and enhancing energy, stamina, athletic performance, memory, and fertility. Women use maca for female hormone imbalance, menstrual problems, and symptoms of menopause. Maca is also used for weak bones (osteoporosis), depression, stomach cancer, leukemia, HIV/AIDS, tuberculosis, erectile dysfunction (ED), to arouse sexual desire, and to boost the immune system.”

I’ve used maca on and off for years but this is the first time I’ve included it in a consistent daily routine. An occasional teaspoon added to a smoothie here and there never yielded any noticeable changes, but daily use has benefited me these last few weeks. The caveat, of course, is that I didn’t go about my change very scientifically. Desperate to feel better, I added my adaptogen formula and the maca at the same time, so I can’t say for sure if my better state of health is due to one, the other, or both. I plan to keep using the maca when the adaptogen formula runs out and see how I feel after a few weeks. On with the recipe!

  —> Pin this Recipe <—

Sweet and Savory Spaghetti Squash Waffles
Yields 6
Season one way for sweet and one way for savory, and use these waffles for any meal of the day! This recipe yields 6 regular, square waffles.
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Prep Time
6 min
Prep Time
6 min
Ingredients
  1. 6 eggs
  2. 1.5 cups cooked spaghetti squash
  3. 1/2 cup almond meal
  4. 3 tbs coconut flour
  5. 1/2 tsp salt
  6. 1/4 tsp baking soda
  7. OPTIONAL: 2 tsp maca powder
  8. For savory waffles: 1 tsp lemon pepper
  9. For sweet waffles: 1 tsp cinnamon
  10. Avocado spray for the waffle iron
Instructions
  1. Heat your waffle iron before you start mixing
  2. Mix all the ingredients in a large mixing bowl until well-incorporated
  3. Spray waffle iron with avocado spray
  4. Pour mixture over waffle iron
  5. Cook in waffle iron until browned and crispy (or less crispy if that's how you like them!)
Notes
  1. I included the time to cook the spaghetti squash in the "cook time" area above. If you've already cooked and scooped the spaghetti squash, this recipe takes only as long as it takes you to mix the ingredients and cook in the waffle iron. These waffles keep well in the fridge for up to 3 days and can be reheated in the oven when you're ready to use them.
Cultivated Wellbeing http://cultivatedwellbeing.com/

 

Make the Most out of Your Slow-Cooked Meal + Lamb Shank RECIPE

It’s that time of year — the time when we dust off our slow-cookers to make hearty stews, chilies, soups, and braises. It might be my favorite culinary time of year, because I LOVE SOUP!!! It’s kind of an obsession. When it’s cold outside, I could eat soup at every meal, including breakfast. I never get sick of it. Ever! And once you bust out the slow-cooker, you step up the game with a ready-to-eat, home cooked meal waiting for you when you get home. What’s better than that on a cold winter evening? 

Here in the Bay, it’s been raining and cold — a weather recipe for feeling chilled to the bone. In both Ayurveda and in Traditional Chinese Medicine, a cold, damp winter calls for warming, grounding foods like soups, stews, hearty slow-cooked meats, and root veggies. This simple, slow-cooked lamb shank hits a home run in all of these categories.

make the most of your slow-cooked meal

Prepping your Lamb Shanks and Veggies

I love starting something in the morning and coming home to the aromas of dinner already made and waiting for me in the kitchen. I will say though, that when I first dipped my toe into the slow-cooker experience, I was surprised to learn that there can sometimes be a bit more prep than you’d expect if you want the best possible outcome.

Sure, you can throw everything into the slow-cooker raw and hope for the best, but you likely won’t get it. You could get something good, but not the best. The best is when you use time-honored cooking methods that bring out the most mouth-watering flavors in the foods you’re planning to toss into the slow-cooker. If you must toss everything in raw, I recommend sticking to vegetarian dishes, but even those are made better with a quick trip to the stove top before ending up in the slow-cooker. For meat recipes — especially red meats like lamb, beef, pork, and wild game — browning the meat first is an important part of the process.

Is it optional? Technically, yes. Do I recommend skipping it? No. Why? 

Make the Most out of your Slow-Cooked Meal

1. The Maillard Reaction

The Maillard reaction is a chemical process that takes place on the surface of the meat when you sear it on high heat (without burning it). It’s kind of like caramelizing, but it’s also a bit different. The Maillard reaction is what imparts that rich, nutty, meaty flavor to the cut you’re cooking. It alters the amino acids and sugars on the surface of the meat and melds them together for that beautiful, rich flavor we expect when we bite into a steak or a pork chop. Caramelizing involves sugar only, no aminos.

make the most of your slow-cooked meal

Common lore is that searing will seal in the juices, but that’s actually not true. Searing does not magically plasticize your meat into an impermeable surface. But that doesn’t mean that searing isn’t important. Even when you plan to toss your cut into the slow-cooker and immerse it in cooking liquid, starting with a good, hot, dry sear to brown the outside of the cut is crucial for achieving the rich flavor you’re expecting from the finished product. 

Skipping this step will result in a sad, grey-looking finished product that won’t be as flavorful as you’d hoped. And being disappointed in a slow-cooked meal (at least for me) is a much bigger bummer than being disappointed in something you threw together in a few minutes (even if the slow-cook prep took the same amount of time). I’ve made the mistake of skipping the browning step and ended up with a pot full of very bland, disappointing chili (yes, you should even brown ground meat).

2. Sauteing the Veggies

This step, while (again) technically optional, will ensure that your veggies impart the most flavor to your  slow-cooked meal. I remember the first time I saw a recipe that told me to saute all my veggies first, and I was like, “Whaaaat??? I can’t just throw it all in?? WTF?? I’m not doing that.” I’ve since learned my lesson (reference disappointing chili above). Sauteeing doesn’t take as long as caramelizing — you just need to cook everything for a few minutes to unlock the glory — it’s worth it. I wouldn’t skip it.make the most of your slow-cooked meal

Kitchen Hack: Timing Your Slow-Cooked Meal Prep

All this is to say that it does take a little bit of time to get your ingredients into the pot, but if you can give yourself 20 extra minutes in the morning to get this meal started before you rush out the door, you’ll thank yourself. All I ask is that you pull your meat out of the fridge before you do anything else so that it has time to warm to room temperature (or as close to it as you have time for) before you brown it. I recommend you take the meat out, do your whole morning routine (shower, make up, hair, walk the dog, whatever), and then get everything ready for the slow-cooker. 

Rosemary Citrus Slow-Cooked Lamb Shank
Serves 2
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Prep Time
20 min
Cook Time
8 hr
Prep Time
20 min
Cook Time
8 hr
Ingredients
  1. 2 lamb shanks
  2. 5 ribs celery, finely chopped
  3. 2 large carrots, finely chopped
  4. 1 large red onion, finely chopped
  5. 4 cloves garlic, finely chopped
  6. 1 large root veggie of your choosing (potato, celery root, parsnip, sweet potato), coarsely chopped
  7. 1 naval orange, thinly sliced
  8. 1 cup bone broth or veggie broth
  9. 1 cup red wine (I used cabernet)
  10. 2 tsp salt
  11. 6 sprigs fresh rosemary
  12. 6 sprigs fresh thyme
  13. 1 tbs coconut oil
  14. 1 tbs avocado oil
  15. 1 tbs tomato paste
Instructions
  1. If possible, pull lamb out of the fridge and allow to sit for at least 20 minutes (preferably 45 minutes to an hour) before browning
  2. Heat the skillet and brown all sides of the lamb shanks
  3. Move shanks to the slow cooker (leave the cooker off for now)
  4. Toss coarsely chopped root veggies on top of the lamb
  5. Melt coconut oil on the heated skillet
  6. Add finely chopped red onions, carrots, and celery
  7. Allow to soften and sauté for at least 5 minutes
  8. Stir in finely chopped garlic and avocado oil, and cook for another 5 to 10 minutes, taking care not to let anything burn
  9. Pour sautéed veggies over lamb inside slow cooker
  10. Add tomato paste, wine, broth, salt, rosemary, and thyme to slow cooker
  11. Top with sliced oranges
  12. Place the lid on the slow cooker and cook on low for 8 hours
  13. Enjoy a nice, warm, home-cooked meal after a long day's work!
Cultivated Wellbeing http://cultivatedwellbeing.com/

Homemade Gift Ideas: Paleo(ish) Peppermint Bark

And, as promised, I’m sharing this absolutely delicious, rich, Paleo(ish) Peppermint Bark today. I say “ish” because there are candy canes in it. And candy canes, as far as I can tell, do not fall into the paleo diet. This recipe, however, is worth the minor cheat (if you’re a strict paleo eater, which I’m not), as the vast majority of what you’ll be biting into is pure, healthy, whole food decadence. I think you’ll love it. Everyone I’ve shared it with so far loves it, and I’ll be giving away 5 more boxes of it this afternoon. Crossing my fingers that it will be as big a hit today as it has been this last week.

As for packaging and decorating, I found these cute little glass boxes at a Japanese store called DAISO (it’s kind of like a dollar store) for $1.50 each. They’re microwave safe glass containers, and of course I busted out the paint pens again to make them festive for the season. You really can make awesome gifts on the cheap if you know where to look! And the contents inside are far from skimpy — believe me, this is a sweet, rich treat!

homemade paleo peppermint bark

For more ideas on homemade gifts for the holidays, check out my homemade flourless rum balls, my homemade garlic herb salt, my homemade foot scrub, and my homemade lotion bars and hand salve. You’ll love them all! And just in time — one weekend left to get it all done guys!

Special Chocolate Care

I’ll be honest, this chocolate is somewhat high-maintenance. It needs to stay in the fridge or freezer, because coconut oil, while mostly solid at room temperature, is in no way hard like chocolate should be at room temperature. And coconut oil is the main ingredient. In chocolate you buy at the store, cacao butter is the main ingredient, and while using cacao butter was originally part of my plan (I have a big block if it at home and everything!), I chickened out on using it when I read that the temperature had to be monitored more closely during the heating and cooling process than it did with the coconut oil (read: SHORT CUT) chocolate that I ended up making. I’m fine with the special needs of this chocolate. It forces me to pick a piece and walk away from the refrigerator, which is a good thing for me when it comes to peppermint bark (it’s one of my favorite holiday things!).

But I do plan to experiment with the cacao butter after the holidays when I have more time for trial and error. This way, I can figure it out and perfect it in time to make a shelf-stable version next year. Then again, Christmas isn’t the only time for chocolate eating, so maybe chocolate-making will become a regular thing for me. After all, I am stocking up on silicone molds. My next chocolate project to tackle will be some sort of nut butter chocolate. I haven’t quite worked out how I want to do it, but the wheels are turning, so I’ll keep you posted!

Paleo(ish) Peppermint Bark

homemade paleo peppermint bark homemade gift idea

Paleo(ish) Peppermint Bark
This is my take on the traditional peppermint bark. There's no white chocolate in this one, but that's ok. It's an almost-paleo treat that you can feel good about indulging in!
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Prep Time
10 min
Total Time
1 hr 10 min
Prep Time
10 min
Total Time
1 hr 10 min
Ingredients
  1. 1 cup organic unsweetened cocoa powder or raw cacao powder (CWB Favorite Pick)
  2. 1 cup organic extra virgin coconut oil (CWB Favorite Pick)
  3. 8 tbs pure maple syrup
  4. 2 tsp vanilla extract
  5. 3 tsp peppermint oil (CWB Favorite Pick)
  6. 4 standard candy canes
Instructions
  1. Melt coconut oil on the stove in a saucepan until completely melted
  2. Add in the cocoa/cacao and stir or whisk until it's fully mixed into a homogeneous liquid
  3. Turn off the heat and add the other three ingredients
  4. Pour about 1/4 inch thick into a cookie sheet or a silicone tray like this one
  5. On a non-breakable surface, unwrap the candy canes and crush them. (I used the bottom of a thick glass cup and crushed them on a cutting board) You can decide how big you want the pieces to be
  6. Place the tray in the refrigerator for at least one hour
  7. When the bark is completely solid, remove tray from the refrigerator
  8. If using a hard, non-pliable cookie sheet, turn the tray upside down on a cutting board and bang on the back of it to release the bark. You might need to use a thin spatula to get underneath it to release it
  9. If using a silicone tray, simply peel it back and either break or cut the pieces as desired
  10. Store in the fridge or freezer
Adapted from AllRecipes
Adapted from AllRecipes
Cultivated Wellbeing http://cultivatedwellbeing.com/

FTC DISCLOSURE: This post contains affiliate links (CWB Favorite Picks), which means I may receive monetary compensation for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. All opinions are my own.

 

Leftover Thanksgiving Turkey Pot Pie [RECIPE]

Leftover Thanksgiving Turkey Potpie

Leftover Thanksgiving Turkey Pot Pie 

We had a big crowd for Thanksgiving this year. But apparently we had an even bigger turkey, as it was the only thing leftover by the time we all packed up to head home from our Thanksgiving trip to Bend, OR — our unexpectedly epic, snowy adventure.
 
I’d intended to experiment with a few different ways to use the Thanksgiving leftovers, but alas, turkey was the lone-leftover. Everything else got gobbled up, but don’t be too upset, because I’m about to share with you the most outrageously delicious paleo pot pie you’ll ever sink your teeth into.
Leftover Thanksgiving Turkey Potpie

Smith Rock State Park, OR 

 
It’s completely free of corn starch and wheat flour, and the only dairy in it is the butter in the crust. You’ll never believe what makes the filling creamy! (Don’t worry, I’ll get to that in a minute.) The crazy part is, you’d never even know it was missing anything! I would be willing to wager that if I handed you this dish in a blind taste test, you would have absolutely no idea that I’ve used only wholesome, healthy ingredients, OR that it’s both gluten-free and grain-free. I’m so excited for you to try it!
 
Disclosure
But first, full disclosure. I like to give credit where credit is due. Before this experiment, I had never made a pot pie in my life, so I scoured the web for grain-free, gluten-free pot pie recipes that didn’t seem too complicated. I ended up landing on this one from Every Day Maven, and I took a page out of her book to concoct my own version of this paleo treat. I pretty-much use her exact method for the crust. I just changed some of the seasonings to fit my own palate. I suggest you check hers out and see which one sounds better to you. She also has some great step-by-step pictures, which I’m not going to include here.
 
As far as not being too complicated — this recipe has a lot of steps and it does take a while, but it’s very straight forward, and I’ve laid it out in the simplest way possible, so just about anyone can follow along. Which leads me to my next point … 

A Kitchen Helper

Leftover Thanksgiving Turkey PotpieI’m lucky enough to have a helping hand in Loren when I make multi-step recipes like this (at least most of the time). This recipe has a lot of moving parts, and although it’s certainly possible to get it done solo, it’s more fun to have someone in the kitchen with you to share tasks — or at the very least to wash some dishes so you don’t have a mound a mile high waiting for you when you’re done.

That being said, there are some “cooling periods” in this recipe — you stick the dough in the freezer twice for large chunks of time — so you can chop and prepare other things while you wait. I’ve laid out the tasks in the order that makes the most sense for a solo home cook.

This recipe in total takes well over 2 hours — not quite sure where the Maven’s math came from at an hour and 50 minutes — so if you’re anything like the skinny man I live with and need dinner right away, have a snack. Or make this on the weekend. I’ll be honest, it’s one of the more labor-intensive recipes at CWB, but it’s SO worth it. Even the skinny, hungry man agreed!

Coconut Cauliflower Puree

This is my little not-so-secret, secret ingredient for this masterpiece. Your average pot pie recipe calls for either white flour or cornstarch + either milk or heavy cream to create the thick, creamy, saucy consistency of the filling underneath the dough. Everyday Maven chose to replace those ingredients with russet potatoes and coconut milk. I took it a step further and replaced the potatoes with steamed cauliflower for a lower-carb option. I like to pack in the phytonutrients wherever I can, and not being a fan of eating too much potato, I decided to give a nod to some of my other creamy cauliflower recipes (Creamy Vegan Cauliflower Soup and Cauli-freddo Sauce) and make the swap. It turned out FANTASTIC. It took some doing not to just start spooning out the puree and eating it before it ever made its way into the frying pan. And since I eliminated the potato chunks as well, I added some umami to the mix with diced cremini mushrooms, which I sautéed with the onions and carrots. Yum! 

Leftover Thanksgiving Turkey Potpie

Note #1:

You need your butter to be rock-solid cold for the crust in this recipe. I happen to buy lots of butter at a time and keep the extras in the freezer, so it worked out for me to be able to make this recipe on the spot, but you will be sad if your butter isn’t frozen when you start this recipe. Just giving you a heads up.

Note #2: 

Getting everything done in the right order is the best way to ensure a timely dinner. 
  1. Start with the dough and get it into the freezer as quickly as possible. 
  2. Then get to steaming your cauliflower (don’t forget to add a pinch of salt!)
  3. Then start chopping. 
  4. Then preheat the oven.
  5. Then start sautéing the veggies.
  6. Then get the dough worked out flat and stick it back in the freezer.
  7. Then start blending.
  8. Then get everything else into the pot.
  9. Then grease your dish.
  10. When the dough is ready, you’re ready for the oven. 
Step by step details are below in the actual recipe, but I wanted to give you an outline first.
 
Leftover Thanksgiving Turkey Pot Pie
Serves 6
I'm including the time freezing the dough as prep time and assuming that's when you'll be doing your chopping and simmering. If you do the dough on another day and freeze it to use later, the prep time will be shorter because you won't be waiting for the dough.
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Prep Time
1 hr 30 min
Cook Time
1 hr
Total Time
2 hr 30 min
Prep Time
1 hr 30 min
Cook Time
1 hr
Total Time
2 hr 30 min
Crust Ingredients
  1. 1 cup blanched almond flour (CWB Favorite Pick)
  2. ¾ cup tapioca starch (CWB Favorite Pick)
  3. ½ tsp garlic powder
  4. ½ tsp lemon pepper
  5. ½ tsp Real salt (CWB Favorite Pick)
  6. ¼ tsp baking powder
  7. ¼ cup frozen butter (I use Kerrygold pastured butter)
  8. 1 large egg
  9. 3 tbs ice cold water
Pot Pie Ingredients
  1. 1 tbs butter or ghee for sautéing (CWB Favorite Pick)
  2. Avocado oil for greasing (butter or ghee works too, but I sprayed with my Misto Sprayer to make it easier)
  3. 1 large yellow onion, finely chopped
  4. ½ cup full fat coconut milk (CWB Favorite Pick)
  5. 3 medium carrots, diced
  6. 8 cremini mushrooms, finely chopped
  7. 1 head cauliflower
  8. 1 pound leftover turkey meat, chopped into bite-sized pieces
  9. ⅔ cup frozen peas
  10. 1 tbs finely chopped fresh rosemary
  11. 1 cup bone broth (CWB Favorite Pick)
  12. Dash of apple cider vinegar (CWB Favorite Pick)
  13. Salt and pepper to taste
Instructions
  1. Place almond flour, tapioca starch, garlic powder, lemon pepper, 1/2 tsp salt, and baking powder into a food processor and pulse a few times
  2. Shred your frozen butter right into the flour mixture using a cheese grater
  3. Add in the egg
  4. Gently pulse just enough to incorporate the egg without over-mixing
  5. Stir in the cold water with a spatula or spoon
  6. Spread a sheet of parchment or wax paper over a cookie sheet or cutting board and dump your dough -- it should be a lump of dough, not liquidy
  7. Place dough in the freezer for 30 minutes
  8. While the dough is freezing, chop up your cauliflower and start steaming it on the stove with a dash of salt
  9. Chop your onions, carrots, and mushrooms, and cube your turkey
  10. On a very large skillet, heat about a tablespoon of ghee and add in the onions
  11. Sauté onions until translucent
  12. Add in carrots, mushrooms, and the bone broth, and turn down the temp to a simmer
  13. Pull the dough out of the freezer and place another piece of parchment or wax paper on top before rolling out or shaping with your fingers to fit your dish (I used 6 personal pie dishes, but it was too hard to make perfect circles to top each pie. I ended up cutting the dough into 6 pieces with a pizza cutter after the final freeze and just placing "squares" on top instead of fitting the dough completely around the top of the pie. If you fit your dough around one larger pie, cute some slits into it to let the heat out as it bakes)
  14. Place rolled out dough back in the freezer for another 30 minutes
  15. Once the cauliflower is steamed, transfer it to the blender and add the coconut milk and a dash of apple cider vinegar
  16. Blend until completely smooth and set aside
  17. Add turkey, frozen peas, and rosemary to your veggies on the stove and turn up the heat
  18. Cook for another 2 or 3 minutes until the peas have thawed and all the veggies are cooked
  19. Turn off the stove and stir the cauliflower/coconut mixture into the meat and veggies
  20. Grease your baking dish(es) -- I sprayed avocado oil to keep it simple
  21. Transfer your filling into your baking dish(es)
  22. Pull the dough out of the freezer, remove the top piece of parchment paper, and either flip over directly onto the one dish or use a pizza cutter to cut into equal pieces to top your individual pies.
  23. Bake at 350 -- 1 hour and 10 minutes for one big pie or 50 minutes for little ones
Adapted from Every Day Maven
Adapted from Every Day Maven
Cultivated Wellbeing http://cultivatedwellbeing.com/

FTC DISCLOSURE: This post contains affiliate links, which means I may receive monetary compensation for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. All opinions are my own.

Pecan Pie Two Ways: Maple Bourbon and Chocolate [RECIPE]

This Thanksgiving, we’re heading out to Smith Rock in Oregon for a Friendsgiving. We’ll be staying in a house in Bend and enjoying our turkey dinner with some of our closest climbing compadres. I love this time of year — in case I haven’t said it 100 times before, Thanksgiving is my favorite holiday. I love the tradition, the food, the family, the friends.

A Tradition of Gratitude

Last year, after we enjoyed our potluck Thanksgiving meal, we started what I’m hoping will become a new tradition among friends. We picked one person at a time and each of us said what we were grateful for about that person — our favorite thing about them and why. And then we all jumped in the hot tub on a cold desert night. It was beautiful. Unfortunately this year’s destination doesn’t include the hot tub, but I’m crossing my fingers we’ll share our gratitude together again. 

A Tradition of Pecan Pie

One thing’s for sure. I’ll be bringing not one but TWO pecan pies this year. One maple bourbon pecan pie, and one chocolate pecan pie. Pecan pie is my absolute favorite holiday dessert. It reminds me of home, and especially of my grandmother who passed away a couple of years back. She used to make the best pecan pie ever. My pecan pies are all grain- and gluten-free, and they work great for those with lactose or casein allergies, because I use ghee instead of butter. The crusts are made with almond flour.

gluten free grain free maple bourbon pecan pie

In the course of doing this blog, I’ve learned that as I improve and perfect recipes over time, it never hurts to share the improvements, even if I’ve already posted a recipe here at CWB. If you’re a CWB veteran who’s been with me since the beginning, you know that I posted a chocolate pecan pie recipe waaaaaay back in the first month of this blog’s existence. But I’ve improved upon that recipe — I’m sharing both versions of my favorite holiday dessert with you today. Get excited. They’re delicious.

Maple Bourbon Pecan Pie

Maple Bourbon Pecan Pie
Yields 1
pecan pie is my absolute favorite fall/winter/holiday dessert. add bourbon, and you've stolen my heart.
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Prep Time
20 min
Cook Time
30 min
Total Time
50 min
Prep Time
20 min
Cook Time
30 min
Total Time
50 min
For the crust
  1. 2.5 cups almond flour
  2. 1 egg
  3. 2 tbs palm shortening (CWB Favorite Pick)
  4. 1 tbs bourbon (I used Bullet)
  5. pinch of salt
For the filling
  1. 3 large eggs
  2. 1 cup maple syrup (I use grade B)
  3. 4 tbs ghee (CWB Favorite Pick)
  4. 1 tbs bourbon
  5. 2 tsp vanilla
  6. 1/4 tsp salt
  7. 1 1/4 cups pecans
Instructions
  1. Preheat oven to 350
For the crust
  1. Place all ingredients into a food processor and process until a ball of dough forms and all ingredients are incorporated
  2. Shape in a pie dish by hand and place pie crust in the freezer while you prepare the filling
For the filling
  1. Using a hand mixer or immersion blender, combine the first 7 ingredients, mixing until all ingredients are completely incorporated and you have a uniform liquid (you want all the sugar to dissolve into the liquid and the ghee to be mixed in completely)
  2. Stir in pecans
  3. Remove crust from the freezer and pour in the filling
  4. Cut a pie-sized circle out of a piece of foil or use one of these and place on the exposed crust to protect it from burning
  5. Bake for 30 minutes
  6. Allow to cool before slicing and serving
Cultivated Wellbeing http://cultivatedwellbeing.com/
glutenfree grain free maple bourbon pecan pie and chocolate pecan pie

Chocolate Pecan Pie

Chocolate Pecan Pie
This recipe is an improvement upon an old favorite from way back at the birth of this blog. It takes the traditional (albiet gluten- and grain-free) pecan pie and adds dark chocolate chips for a rich, delicious experience.
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Prep Time
20 min
Cook Time
30 min
Total Time
50 min
Prep Time
20 min
Cook Time
30 min
Total Time
50 min
For the crust
  1. 2 cups almond flour
  2. 1 egg
  3. 2 tbs palm shortening (CWB Favorite Pick)
  4. pinch of salt
For the filling
  1. 3 large eggs
  2. 1 cup maple syrup (I use grade B)
  3. 4 tbs ghee (CWB Favorite Pick)
  4. 2 tsp vanilla
  5. 1/4 tsp salt
  6. 1 1/4 cup pecan halves
  7. 1/2 cup dark chocolate chips (CWB Favorite Pick)
For the crust
  1. Place all ingredients into a food processor and process until a ball of dough forms and all ingredients are incorporated
  2. Shape in a pie dish by hand and place pie crust in the freezer while you prepare the filling
For the filling
  1. Using a hand mixer or immersion blender, combine the first 6 ingredients, mixing until all ingredients are completely incorporated and you have a uniform liquid (you want all the sugar to dissolve into the liquid and the ghee to be mixed in completely)
  2. Stir in pecans
  3. Remove crust from the freezer and pour in the filling
  4. Evenly sprinkle chocolate chips into the filling
  5. Cut a pie-sized circle out of a piece of foil or use one of these and place on the exposed crust to protect it from burning
  6. Bake for 30 minutes
  7. Allow to cool before slicing and serving
Cultivated Wellbeing http://cultivatedwellbeing.com/
 gluten free grain free maple bourbon pecan pie


FTC DISCLOSURE: This post contains affiliate links (CWB Favorite Picks), which means I may receive monetary compensation for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. All opinions are my own.

Guide to a Healthy Thanksgiving: Eat This Not That

Thanksgiving is my favorite holiday. I get to spend an inordinate amount of time in the kitchen making food I almost never eat at any other time of year — something I’ve already started preparing for, even though it’s not until next week. As most “Friendsgivings” go, we’re doing ours potluck-style this year, and I’m making my three favorites: green beans, sweet potatoes, and pecan pie. The rest is up to my friends to put together — and it’ll be a well-deserved treat after spending Thanksgiving morning climbing at Smith Rock! (Never been there before, can’t wait!)

Maintain Don’t Gain

I always tell my coaching clients that this time of year is about maintaining and not gaining. It’s rough to keep strict weight loss in full focus around the holidays, so the goal shifts to maintenance until January. This is true for other health goals as well — dietary restrictions can be difficult to follow when glutenous, dairy-filled, white sugar-laden treats are on every surface at holiday parties. My personal strategy is to do what I’ve done this year (and in years past): to claim my three favorite parts of the Thanksgiving meal so that I can know exactly how they’re being prepared and eat them with abandon (or at least controlled abandon. Is that an oxymoron?)

My strategy works for me, because I can take or leave some of the other traditional foods on the Thanksgiving table. I don’t care about stuffing or mashed potatoes for example. I could also take or leave the cranberry sauce. But I know that’s not everyone, so for those who want something from every casserole dish on their plates this Thanksgiving, I’ve prepared a guide with suggestions for helping you stay on track. It’s intended to offer you some low(er) carb, low(er) sugar options richer in phytonutrients and mindful of at least some of the common dietary restrictions. The idea is to keep the healthy substitutions delicious so that you’re satisfied and not wishing you’d just splurged on the real thing.

I’ll start with my favorite way to prepare Thanksgiving sweet potatoes and then share a few suggestions with you from CWB and around the interwebs that will work as healthy substitutes. As far as the Turkey goes, the best thing you can do is get rid of the skin if it’s not an organic bird. And save the bones so you can make some turkey bone broth!

Rosie’s Sweet Potatoes

Thanksgiving Eat this not thatMy sweet potato recipe is modified from the version my mom makes every year — which I LOVE — chalk-full of butter, heavy cream, and loads of brown sugar. I’m able to accomplish pretty much the exact same thing using substitutions that are a little friendlier to those avoiding lactose and milk proteins. I also sub out the brown sugar for maple syrup and coconut sugar so that you still get the sweet and the crunch but you also get some fiber and micronutrients too. The essence of my mom is still there though, so I’ll still call them Rosie’s Sweets.

Whether you’re talking about the original recipe or my slightly healthier modified version, both of these recipes blow the marshmallow-topped canned sweet potato casserole out of the water. Maybe I’m biased because I grew up with my mom’s masterpiece, but the typical sweet potato mush doesn’t compare in my book. Here’s how you do it — no measuring required: 

  • Roast your sweet potatoes in the skin for an hour or so
  • Remove the skin (or don’t) while they’re still warm
  • Cut into bite-sized chunks and fill the bottom of an oven-safe baking dish
  • Sprinkle cinnamon and a pinch of salt
  • Cover with handfuls of pecan halves or pieces
  • Scoop teaspoon sized dollops of ghee or coconut oil and place them every two or three inches across the dish
  • Drizzle maple syrup and coconut sugar gently over the whole surface of the baking dish 
  • Pour coconut milk over the top (no more than a cup or so)
  • Bake on 375 until sizzling and brown (about 15 minutes)

Eat This Not That for Thanksgiving

Parsnip Mash vs Mashed Potatoes

Thanksgiving Eat this not thatParsnips are among the more underrated roots in the vegetable kingdom. They’re often skipped over for the seemingly more exciting potato or carrot. (They look like white or yellow carrots.) But guess what. Parsnips are awesome, and if you’re avoiding nightshades, they make a delicious substitute for mashed potatoes on the Thanksgiving table. They also have lower net carbs (if you’re counting) and tons of folic acid, calcium, and fiber. The fiber will keep you full for longer and will prevent the insulin spike that comes with peeled white potatoes. I happened to have just posted a perfect parsnip mash recipe this week — skin and all! Check it out and add it to your Thanksgiving lineup. 

Cauliflower Gravy vs Traditional White Flour Gravy

Thanksgiving Eat this not thatWere you wondering why I didn’t suggest a cauliflower mash instead of potatoes up above? It’s not that I don’t love mashed cauliflower, it’s just that I don’t want to tell you to replace your whole Thanksgiving meal with 50 shades of cauliflower. By all means, if you love cauliflower mash, go for it, I just wanted to give you some variety and suggest something you might not have tried before. AND, I wanted to leave room for this cauliflower gravy from The Paleo Mom. I personally cannot wait to try this.

Right now, the only cauliflower we have in the house is purple. I’ll keep you posted should I decide to make purple gravy. Although I haven’t created my own cauliflower gravy recipe, I knew in my gut that a good one must exist, because this nutritious veggie works great in sauces and soups as a substitute for cream. If you’re curious, you can check out my Cauli-Freddo Sauce recipe and prepare for your taste buds to thank you.  

Italian Green Bean Casserole vs traditional green bean casserole

Thanksgiving Eat this not thatThis substitution is not just a matter of health, it’s a matter of flavor and yum factor. Put these two dishes side by side, and I dare you to choose the one with the cream of mushroom soup in it topped with those weird fried onion that come out of a can.

But the health concern is most certainly part of the equation as well. The sodium alone in the cream of mushroom is cause for concern, not to mention the high fructose corn syrup, corn starch, ultra-pasturized powdered milk solids, and the who-knows-what-else is in that can. Add on top of that the rancid oils used to fry those canned onions, coupled with whatever is added to them to keep them crispy … just seems like a digestive/wellness nightmare to me.

Around this time last year, I shared how to make healthy, delicious gluten-free breadcrumbs for this very dish — the Italian Green Bean Casserole. My mom has been making this my whole life (in fact, back in the day when I only ate beige food, this dish became an exception), and I’ve created a more nutritious, gluten-free version by swapping out some ingredients and making these Italian breadcrumbs. One thing I do to control the sodium is control the beans. I’ve found delicious success with both steamed fresh beans and no-salt-added canned beans. And I always use freshly grated cheese. Deeeelicious!

Grain-free paleo stuffing vs the boxed stuff

Thanksgiving Eat this not thatAs I said before, I could take or leave cornbread stuffing, but when I came across this grain-free recipe at PaleoPorn, I decided a) that it needed to go on the list and b) that I needed to try it as soon as possible. I love this recipe because it could almost be a meal on its own. You could scoop this stuffing onto a bed of greens and have yourself a feast of a salad! It’s not only gluten-free but grain-free, for those who are avoiding grains all together. It’s chock full of veggies, healthy fats, and there’s even some sausage in there to really get the flavor going and the protein count up.

This stuffing works great for those of us who don’t care much about the turkey in our turkey dinner (guilty), and is a creative take on something that’s usually just another carb-y, white dollop on the Thanksgiving plate. Even if you can’t stick with it exactly, shoot for real food ingredients in this year’s stuffing and add in as many fresh herbs as you can to pack a powerful flavor and nutrition punch.

As for the traditional alternative: whether we’re talking about the boxed stuff or stuffing made from scratch, we’re looking at a bready mix of refined flours and white sugar. Might as well save the sugar for dessert and enjoy something that won’t send your blood sugar through the roof before you even get to the dessert table.

Fresh Cranberry Sauce vs the canned stuff

Thanksgiving Eat this not thatI feel like for this substitution, a picture is worth a thousand words. But for the sake of consistency, I’ll point out that this amazing-looking homemade cranberry sauce from Two Healthy Kitchens kicks it up a notch (to say the least). It’s not just a sugar bomb like the canned stuff is. It features whole fruits and nuts to slow some of that sugar down, and it involves zero cooking, so it saves you time too. You can also customize the texture with your food processor — leave it chunky or smooth it out. Up to you! 

To really drive the point home, I looked up the ingredients in the most popular canned cranberry sauce (the kind that remains the shape of the can when it comes out). And guess the ingredients. Guess! Cranberries, high fructose corn syrup, water, corn syrup. That’s it. Side by side with the rich flavors and textures of THK’s recipe (or so many other gorgeous homemade recipes), there’s really no comparison. And again, this one is raw, so one less pot for you to clean!

Pumpkin vs Pumpkin Pie Mix

Thanksgiving Eat this not that

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There’s virtually no way around dessert on Thanksgiving. And that’s fine. It’s one of the best parts of the holiday! I personally consider the sweet potato recipe I just shared to be one of the desserts of the day, but that doesn’t mean there isn’t room for more. For some reason, there’s always room for dessert no matter what else has gone down the gullet — especially on Thanksgiving. Here’s the trick for pumpkin pie: mix the pumpkin yourself. Instead of getting the can that says “Pumpkin Pie Mix,” opt for the box of plain pumpkin (affiliate link) and add in your own sweets and spices. This way, you can control what KIND of sugar goes in and HOW MUCH. Plus, you’ll avoid the BPA from the can. You can even add in extra cinnamon, which has been shown to improve insulin response (might as well throw it in).

More Dessert Advice

Pick your FAVORITES for the holiday season, and enjoy them, guilt-free. Be judicious this time of year when the barrage of sweets is endless, so that when you do choose something sweet, you can be sure that it’s worth it. If there are five different kinds of pie, pick your favorite one or two and do half-slices, rather than trying them all. If lemon meringue isn’t your favorite, leave it for someone else and make every bite count. Just make sure you leave some pecan pie for me. After all, our goal is to live a sweet, rich life — the sweet has to come from somewhere!

Eat This not That Infographic

Here’s a visual guide of everything we just discussed. Click here to download a PDF for reference


FTC DISCLOSURE: This post contains affiliate links, which means I may receive monetary compensation for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. I only link to products that I USE and LOVE. All opinions are my own.

Sweet and Savory Parsnip Mash [RECIPE]

Today’s post is going to be short and sweet because I’m planning a bonus post for Friday, of which today’s recipe will be a part. I’m featuring parsnips — mashed parsnips to be exact. 

The Parsnip

Parsnips are weird. They look like white carrots that don’t taste very good raw (even Dexter doesn’t like them), and sometimes they can be gnarly and weird. Grocery stores don’t need them to look “perfect” to sell them, so they kind of seem more exotic than your average root veggie — a beet, a carrot, a potato. Parsnips are actually pretty great though. They’re high in fiber (about twice the fiber of a potato or carrot), and they boast a pretty decent nutritional profile: potassium, vitamin C, manganese, folate. Lots of goodies in there. Plus, they’re naturally sweet. Yum.

image found on Wikipedia through Creative Commons by Jonathunder

image found on Wikipedia through Creative Commons by Jonathunder

Parsnip Mash

I have to admit, the humble parsnip has never been a star on my shopping list. I don’t think I ever even tried a parsnip before I learned how easy and delicious roasted root veggies could be. I decided to throw some into the mix one day and have enjoyed them ever since. This was back in grad school when I finally decided to stop being afraid of my oven. In addition to the stove top creation as the main feature of this meal, today’s recipe has an oven component too (for the topping), so get your preheat going and let’s get started! 

parsnip mash

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Parsnip Mash
Serves 6
Parsnips are delicious substitutes for potatoes. They're high in fiber, have a low glycemic load, and have a natural sweetness to them.
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Prep Time
3 min
Cook Time
15 min
Total Time
18 min
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Prep Time
3 min
Cook Time
15 min
Total Time
18 min
Ingredients
  1. medium leek
  2. 1 cup bone broth (affiliate link) or veggie broth
  3. 1/4 cup coconut milk (CWB Favorite Pick)
  4. 1 tsp salt
  5. 2 tbs butter or ghee (CWB Favorite Pick)
  6. pepper to taste
Instructions
  1. Preheat oven to 375
  2. Cut parsnips into large, even-sized chunks and place in a large pot
  3. Separate the white part from the green part of the leek, coarsely chop the white part and add it to the pot
  4. Slice the green part of the leek into 1/4 inch strips and spread out evenly across a cookie sheet
  5. Drizzle greens with avocado oil and roast while the parsnips are steaming (about 7 minutes)
  6. Cover and simmer parsnips and the white part of the leeks in broth until a fork slides easily through the parsnips (about 12 minutes)
  7. Turn off the fire and add coconut milk, salt, and butter or ghee
  8. Using an immersion blender (CWB Favorite Pick) or potato masher, blend or mash until smooth and creamy like mashed potatoes
  9. Sprinkle black pepper to taste
  10. Top the parsnip mash with roasted green leeks and enjoy warm
Cultivated Wellbeing http://cultivatedwellbeing.com/

FTC DISCLOSURE: This post contains affiliate links (CWB Favorite Picks), which means I may receive monetary compensation for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. I only link to products that I USE and LOVE. All opinions are my own.

Flashback: Love Muffins (Almond Flour Muffins [RECIPE])

It’s been a couple of months since I did a “flashback” post, so for those of you who haven’t read the previous ones, I’ll quickly explain. Flashback posts are blasts from the pasts — recipes, experiences, time travel from before my blogging days. I post these stories from time to time, usually because they hold some sort of juicy morsel worth sharing with the world. They often involve a special experience in my life, and today’s flashback recipe is no exception — it’s a love story in fact!

Today, we’re transported back in time to spring of 2011, when these little yummies were introduced to me for the very first time…

Loren had just proposed marriage atop Indian Rock in Berkeley. The following morning, my lovely friend Colleen called to ask if we’d planned to go to the farmers’ market (which took place halfway between our respective homes). I said yes (to both questions!), and she asked if she could meet us there.

Upon seeing Loren and me, she held out a plastic freezer bag filled with beautiful home-baked almond flour muffins and yelled, “CONGRATULATIONS, LOVE MUFFINS!!” A huge fan of cheesiness with a healthy appreciation for pun, I laughed and gave her a big hug, just before sampling a muffin on the spot. Pure gloriousness! I couldn’t wait to get the recipe.

And then the truth was revealed. Once the excitement subsided, Colleen said, “I don’t really need much from the farmers’ market. I just wanted to see your ring, so I brought you these muffins as an excuse. Let’s see it!” 

almond flour muffins love muffins

We got married the following summer. Here are a couple of pictures (sans muffins).

almond flour muffins love muffins

A Muffin Was Born

So that’s how the name of these beautiful almond flour muffins came to be — I got engaged, and since they were kind of an engagement gift, they were dubbed “Love Muffins.” And boy oh boy will you love them! My recommendation is to get as creative with these babies as your little heart desires. But first, try them exactly as the recipe suggests. This way you’ll get an idea of just how delicious they are before you start tweaking things.

Then, the next time you make them, play with the details as much as you like without losing the main ingredients that make them a nice, solid muffin (that’s the ingredients with asterisks* next to them in the recipe below, for those of you who were wondering).almond flour muffins love muffins

Some variations could include:

  • skipping the chocolate and adding fresh blueberries
  • doubling the cocoa powder and skipping the dried cherries for a chocolate/chocolate experience
  • switching out the dried cherries for fresh cranberries and adding in some orange extract
  • swapping the cocoa for cinnamon and switching to white chocolate chips, or even skipping them altogether 
  • adding additional nuts and seeds of your choosing for a heartier, more calorie-dense snack

On the Health Front

This muffin works great for breakfast or a snack, but it does have some extra sugar in it. If you’re tracking your sugar, choose the darkest possible chocolate chips for your muffins or skip the chocolate chips altogether. (These chocolate chips from Enjoy Life are my favorite because they’re dark chocolate and soy-free.) (affiliate link) You can also reduce the amount of maple syrup to 1/4 cup to further cut back the sugar.

These muffins are gluten-free and grain-free, decently high-fiber, full of healthy fats and proteins (from the eggs, almonds, and walnuts), and are sweetened with an unrefined, natural sugar source. They’re a perfectly wholesome addition to nearly any diet — plus they’re called Love Muffins, which makes them great for the mind, body, and spirit. 🙂 

http://cultivatedwellbeing.com/wp-content/uploads/2015/11/cultivatedwellbeing.com_-150x150.png)">
Love Muffins
This recipe yields 8 large muffins or 10 medium-sized muffins
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Prep Time
5 min
Cook Time
18 min
Total Time
25 min
http://cultivatedwellbeing.com/wp-content/uploads/2015/11/cultivatedwellbeing.com_-150x150.png)">
Prep Time
5 min
Cook Time
18 min
Total Time
25 min
Ingredients
  1. 3 eggs*
  2. ½ cup real maple syrup
  3. 2 tsp pure vanilla extract
  4. ½ cup unsweetened dried cherries
  5. ½ cup chopped walnuts
  6. ½ cup dark chocolate chips
  7. 1 tbs unsweetened cocoa powder
  8. 3 cups of almond flour*
  9. ½ tsp baking soda*
  10. ¼ tsp salt*
Instructions
  1. Heat the oven to 325 degrees
  2. Line a muffin tin with baking cups
  3. Combine the almond flour, baking soda, salt, and cocoa in a bowl
  4. Combine the cherries, walnuts, chocolate chips, vanilla, maple syrup, and eggs in another bowl
  5. Slowly incorporate the dry ingredients to the wet and mix well
  6. Evenly fill each baking cup with the batter
  7. Bake for 18 to 20 minutes
Notes
  1. *ingredients with asterisks should remain the same no matter how you modify the recipe with new or substituted ingredients I suggested in the post.
Adapted from a recipe in the book Grain-Free Gourmet by Jodi Bager and Jenny Lass
Adapted from a recipe in the book Grain-Free Gourmet by Jodi Bager and Jenny Lass
Cultivated Wellbeing http://cultivatedwellbeing.com/

FTC DISCLOSURE: This post contains an affiliate link, which means I may receive monetary compensation for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. I only link to products that I USE and LOVE. All opinions are my own.

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