A+ Liver Pate

A+ Liver Pate

If you look at the diets of ancestral populations, you will find one commonality – they all prize and consume organ meats or offal.  The reason is simple – this is nature’s multi-vitamin.  Liver is rich in the nutrients that most modern diets lack - vitamins A, D, E, and K, vitamin B-12, folate, iron, and copper.  If there was a true super food, this would it be it, people.  Feeling squeamish?  No worries – pate is the most appetizing and easiest way to get started with liver.  Unfortunately, most grocery stores are short on a clean option.  This recipe lays out a clean, delicious version, so that you can get that A+ rated diet.  Make sure to use a clean (organic and free-range) liver source if possible.  Enjoy!

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Apple Gelatin Gummies (or "pancakes")

If you're interested in improving gut and joint health, then you should be eating gelatin.  Athletes, you should be eating it for recovery, although this shouldn't be your post-workout recovery protein.  It also can help with skin, hair, and nails.  Gelatin is part of an ancestral diet - a protein derived from collagen.  I've refined (what I think) is the perfect recipe to share with you.

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Primal Green Pumpkin Soup

greenpumpkinsoup

This is a really special recipe to me.  This was a soup my Hungarian grandma used to make, and my mom makes it every fall.  I now continue the tradition of picking a green pumpkin every fall and making this soup.  The only problem is that the original recipe calls for white flour.  I change recipes around and tweak them all the time, but doing that with this recipe made me feel weird - like I'm betraying my family or something.  Yes, we're really into food.  

Really, though, my family's tradition is to enjoy food, and to love people through it.  Tweaking this recipe so that it serves my family continues in that tradition.  I was also glad to find that the "re-do" still has the same amazing flavor as the original recipe.   I hope that you enjoy this treasure from my family.  

Primal Green Pumpkin Soup

Hands-On time: 30 minutes / Total time: 30 minutes / Yield: 4-6 servings

Ingredients:

  • 5 cups diced green pumpkin with skin
  • 1 large (or 2 medium) white onions, chopped
  • 4 Tbsp butter (grass-fed if possible)
  • 1/4 cup almond meal
  • 1 Tbsp arrowroot powder
  • 2 tsp paprika (plus additional for garnish)
  • 1 pint unsweetened heavy whipping cream (organic if possible)
  • 1 tsp dried dill (or may use fresh)
  • 1 1/2 tsp finely ground salt

Instructions:

  1. Place diced pumpkin in a pot with just enough water to cover.  Cook (simmer) until soft throughout when pierced with a fork.  Once cooked, remove from burner and let cool (don't drain).
  2. Meanwhile, heat a large skillet on medium heat.  Add the butter and brown onions until slightly burned. 
  3. Add almond meal and arrowroot powder to onions and cook 2-3 minutes, until thickened but not burned. 
  4. Decrease heat to low and slowly whisk cream into onion mixture.  Continue whisking until cream mixture is quite thick and warm.
  5. Whisk cream mixture into the pumpkin and water combination.  Add the paprika, salt, and dill. 
  6. Heat on medium-high until slightly boiling/simmering.  Stir frequently for around 10 minutes while the soup gently simmers.  Taste and adjust seasonings for your preference.
  7. Serve sprinkled with paprika or dill.  We recommend enjoying this soup with your favorite sausage and sauerkraut.  Enjoy!

Banana Bread Smoothie

bananabreadsmoothie

Maybe it's just me but sometimes in the fall I get a little "pumpkined" out (not a word?)  This smoothie seems 'fall' to me but with a twist. 

Also, sorry if I'm a smoothie snob but I hate when I see recipes that are all-carb/fruit, or that have sketch ingredients like protein powder and artificial sweeteners.  This one has it all - protein, fat, fiber, and carbs...and no junk.  A full ancestral meal in a flash.  Ok, #offsoapbox

Oh, and my two little boys love this.  Enjoy!

Banana Bread Smoothie

Hands-On time: 5 minutes / Total time: 5 minutes / Yield: 1 serving

Ingredients:

  • 1 medium ripe banana, frozen
  • 1/3 cup full-fat, plain yogurt
  • 3 Tbsp walnut pieces
  • 1 Tbsp real, pure honey
  • ¼ cup full-fat coconut milk
  • ½ tsp cinnamon
  • 1/8 tsp nutmeg
  • Cold water, as needed for texture

Instructions:

1.    Break banana in half and blend all ingredients except water. 

2.    Add water as needed to finish blending and to reach desired texture.

3.    Pour in glass and sprinkle with extra cinnamon. 


One-Pan Paleo Chicken Curry

paleo chicken curry.jpg

Recipes that require more than one pan – who has time for that?  Apparently, not me.  This week I went searching for a quick chicken curry recipe and found all kind of ridiculousness – multiple pans required, oven-baked, using ONLY curry and no other spices….am I being too picky here?  I just want some clean, delicious, curry, and I need to be able to accomplish it while two little boys hang off my legs screaming.  No kids?  Just forget that last part.

If you come home from work, pour a leisurely glass of wine, and spend a couple of hours cooking/enjoying an elaborate dinner, then enjoy that.  However, if you're like the 99.9% of us who have something else that we need to be doing, then here you go.

Oh yeah, let’s talk about these potatoes really quick.  Are we all over the whole white potato thing yet?  Most paleo curry recipes will substitute sweet potatoes for white.  You can do that if you want, but there’s really no reason to avoid small amounts of white potatoes unless you avoid nightshades or have insulin resistance.  They are a great source of prebiotics, which means they feed the "good bacteria" in your gut. 

Ok, one more thing and I'll stop.  Have you discovered creamed coconut yet?  You reconstitute it with water and it tastes WAY better than canned coconut milk in my opinion.  Also, you don't have to worry about the can lining and extra yucky ingredients usually found in canned coconut milk.  I highly recommend creamed coconut if you can find it, but feel free to use a canned coconut milk (check that ingredient label) instead.  Enjoy!

One-Pan Paleo Chicken Curry

Hands-On time: 30 minutes / Total time: 60-70 minutes / Yield: 6 servings

Ingredients:

  • 1 tablespoon duck fat (or coconut oil)

  • 1 large onion, chopped

  • 4 garlic cloves, chopped

  • 2 tablespoons finely chopped fresh ginger

  • 2 pounds boneless, skinless chicken thighs, cut into 1-2” pieces

  • Sea salt and black pepper

  • 1 tablespoon curry powder

  • 1 teaspoon turmeric

  • ½ teaspoon cumin

  • ½ teaspoon ground coriander

  • 1 ½ teaspoon fish sauce (may omit if desired)

  • 2 cups reconstituted creamed coconut OR use 1 can full-fat coconut milk

  • 2 cups chopped cabbage

  • 2 ½ cups carrot slices (~5 medium carrots)

  • 2 cups potato pieces (~5-6 baby potatoes) – may sub sweet potato if desired

  • 1 tablespoon Unsweetened coconut flakes (optional garnish)

Instructions:

1.     Melt the duck fat or coconut oil over medium heat in a large container such as a Dutch oven or big fry pan.

2.     Add the onion and ginger, and stir fry until onion is translucent.

paleo chicken curry 1

3.     Add the garlic and chicken pieces to the pan.  Season with salt and pepper.

4.     Stir fry until chicken is nearly fully cooked, then add the four spices.  Stir fry 10-20 seconds until fragrant (see left image).

5.     Add the fish sauce, coconut milk, cabbage, carrots, and potatoes (see below image).  Adjust heat to simmer while loosely covered (leave crack to allow some steam to escape.  Simmer around 30 minutes, until veggies are fully cooked, stirring occasionally.

paleo chicken curry 3

6.     Serve over choice of cauliflower rice or white rice (if tolerated).  Garnish with unsweetened coconut flakes.  Enjoy!

Paleo Apple Butter

paleoapplebutterafter

I have a problem in my house - WAY too many apples.  It's not that we don't love them.  Rather, we DO love them and it's the season.  Therefore, apples everywhere!  This gave me the brilliant idea of making some apple butter.  I looked online for a recipe and - yuck - tons of added sugar in all of them.  I also found that most recipes recommend peeling apples.  Why?  You're pureeing it at the end!  The peels from apples contain most of it's fiber, vitamin C, vitamin A, and antioxidants.  I developed this recipe to use the apples with skins.  The recipe also contains honey, which has antioxidant and antibacterial properties.  Local honey has also been shown to help with seasonal allergies.  The recipe also contains a lot of cinnamon which, aside from providing additional antioxidant benefits, makes your house smell AMAZING.  Finally, this recipe is SUPER EASY.  Give it a try you're looking for a cleaner way to enjoy apple butter:

Paleo Apple Butter

Prep time: 10 minutes / Cook time: 6-8 hours / Yield: 4-6 cups

Ingredients:

  • Enough apple pieces (cut off core) to fill your crock pot (~16 medium sized for mine).  Use sweet apples since you're not adding refined sugar.
  • 3 Tablespoons cinnamon
  • 1/3 cup honey (local if possible)
  • 1/2 teaspoon cloves
  • 1/2 teaspoon nutmeg

Instructions:

paleoapplebutterbefore

1. Place apples in crock pot and cover with remaining ingredients.  Cook on low 4-6 hours, until soft enough to mash (mix every couple of hours).

2. Mash with potato masher, then puree in blender or food processor. 

3.  Unless apple butter is already at your desired texture, return to crock pot and cook on high ~45 minutes until desired texture is reached (you're looking for darker and thicker than apple sauce).  You may complete this step on 'low' if apple butter is bubbling/popping on high.

4. Store in refrigerator up to 2 weeks, and/or freeze some for later.  Consider giving to a friend!

Enjoy on coconut milk ice cream, pork, mixed in plain, full-fat yogurt, or in 'paleo oatmeal'.  Happy Fall!