The Paleo Kid: 26 Easy Recipes That Will Transform Your Family (Primal Gluten Free Kids Cookbook)
Transcript of The Paleo Kid: 26 Easy Recipes That Will Transform Your Family (Primal Gluten Free Kids Cookbook)
ThePaleoKidByKateEvansScott
TableofContents
UH-OH,PALEO!WHATISTHISDIET?
WHATDOWEEATNOW?
FOODSTOAVOID
FROMONEPALEO-PARENTTOANOTHER
TOOLSOFTHETRADE
BreakfastMenu
APPLECINNAMONNOATMEAL
BACONPOWERPLATE–PoachedEgg
BLUEBERRYALMONDMINIMUFFINS
FARMER'SOMELET
FUFFYPALEOPANCAKES
LunchMenu
CHICKENFINGERS
SWEETPOTATOFRIES
GRANDMA'SCHICKENSOUP
DINOSAUREGGS
ALMONDCOOKIETART
BEEFANDASPARAGUSROLLS
ROASTEDEGGPLANTDIPWITHVEGGIES
DinnerMenu
MEATLOAFMUFFINS
WHIPPEDCAULIFLOWER
TACOWRAPS
BEEFANDBABYBELLASTICKS
CHOPPEDCHICKENSTIRFRY
SLOWCOOKERSWEETPOTATOCASSEROLE
DessertMenu
ALMONDSUGARCOOKIES
RAWBROWNIES
CHOCOLATEPUDDING
FRUITJUICEJIGGLYDESSERT
HONEYEDHONEYDEWSORBET
UN-OATMEALCOOKIES
Condiments
CATSUP
HONEYMUSTARDDIP
ABigThanksFromKate
MoreBooksbyKateEvansScott…
Copyright2013KIDSLOVEPRESS
Allrightsreserved.Nopartofthisbookmaybereproducedwithout
writtenpermissionfromtheauthor.
Thisbookisdedicatedtomytwobeautifulchildren.
UH-OH,PALEO!WHATISTHISDIET?
Startingonthepaleodietisliketakingastepbackintime...waybackintime...It'sagastro-adventurethattakesyoubackwardtwomillionyearstothepaleolithicera,whenhumanswereahunter-gatherersociety.Thatmeansthatpeoplelivedonwildgameandtheplants,fruits,andnutstheygatheredfromtheirenvironment.
Whenhumanbeingsstartedcultivatinggrainsandraisinganimalsformeatanddairy10,000yearsago,webegansufferingfromchronicillnesseslikeheartdisease,type2diabetes,obesity,depression,memoryloss,andotherinflammatorydiseases.Tribalpeoplelivingtodaythateatsimilardietstoourpaleolithicancestorsdonotsufferfromtheselife-threateningdiseases.Wehavetoassumethatithastodowiththeirdietandlifestyle.
Ifyoudothepaleodietright,youwon'tfeelhungryandcravethefoodsyou'veeliminated.Instead,you'llfeelsatiated,vibrant,andhealthy!
WHATDOWEEATNOW?
Whilethereismuchdebateaboutexactlywhatyoucanandcan'teatonthepaleodiet,it'sbestforkidstostartwithasimple-to-followframeworkfortheireatinghabits.Ifyouaretryingtoaddressveryspecificdietaryneeds,likefoodallergiesorceliac,thenofcourseyou'llwanttostayawayfromthosefoods.Also,peoplechoosingpaleoasaweightlossprogramwillwanttostayawayfromstarchyvegetableslikepotatoes,andrefrainfromeatingtoomanydriedandfreshfruits.
Butsincemostchildrenareveryactive-muchlikeourrunning,jumping,hiding,walking,swimmingpaleolithicancestors-theyshouldn'thavetoworrytoomuchaboutstarchesandfats.
BasicFoodList
Hereisafoodguidelinetogetyoustarted.Remember,thereisalittlebitofwiggleroom,aseventhepaleodietexpertsdisagreeaboutcertainfoods.Ifyouareunsure,youshouldalwaysdoyourownresearchandtailoryourdiettoyourspecificneeds.
VegetablesandSeaVegetables:Youcaneatanyandallvegetables.Infact,youshouldeata“rainbow”ofvegetables,fromredtoviolet,inordertogiveyourbodyawidevarietyofvitaminsandnutrients.Seaveggies,likeseaweedandalgae,areespeciallygoodforyou.
Fruits:Eatallthefruits.Thesecanbefresh,cooked,ordried.However,ifyou'retryingtoloseweightorifyouhaveaproblemwithtoothdecay,youmaywanttolimitdriedfruits.
Meats,Fish&Eggs:Youwilleatalotofmeatandeggsonthepaleodiet,asdidourhunter-gathererancestors.Proteinplaysahugeroleinproperbrainandmuscledevelopment,andsinceyou'renotgoingtoeatanylegumesorgrains,meatandeggsbecomeandevenmoreimportantsourceofthisvitalbuildingblock.
Itisalwaysbesttoeatmeatandeggsthatcamefrompastureraisedanimalsthatwerefedadietsimilartowhattheywouldeatinthewild.Alwaysstayawayfrommeatsthathaveaddedpreservativesorflavorenhancers,likenitritesorMSG.Alldifferentfishspeciesarehealthychoices,justbeconsciousofhighmercurylevelsandchoosefishwithecologicallyfriendlyharvestingpractices.Herearesomeoptions:Turkey,chicken,goat,lamb,pork,organmeat(liver,gizzards,heart),gamemeats(pheasant,duck,deer,bison,goose,quail),beef,eggs(fromchicken,duck,emu,etc),fish,shellfish,andfisheggs.
Nuts,Seeds,andButters:Allnutsandseedsaregood,aswellasthebuttersmadefromthem.KeepinmindthatpeanutsareNOTnuts.Theyarelegumes,andthusareNOTpartofthepaleodiet.Almondbuttermakesagreatreplacementforpeanutbutter,andtherearemanymildnutbuttersthatworkwellinbaking.
FatsandOils:Usefatsandoilssparingly.Rememberthatyoucannotusegrain
oils,likecornoilorpeanutoil.Buttherearealotofgreatsubstitutes:lard,tallow,bacongrease,oliveoil,coconutoil,walnutoil,avocadooil,hazelnutoil,flaxseedoil(unheated).
Drinks:Filteredorspringwatershouldbeyourmaindrink.Youcanalsoaddherbaltea,coconutwater,andfreshlyjuicedfruitsandvegetables.Stayawayfromsoda,bottledjuiceandjuicedrinks.
Seasoning:Mostspicesarefine,includingseasalt(NOTrefinediodizedsalt).
Thefollowingfoods/beveragesareokayinmoderation,butyoudon'twanttooverdothem:Coffee,chocolate,caffeinatedtea,rawhoney,stevia,agave,gradeBmaplesyrup.
FOODSTOAVOID
Thisisgoingtobeatoughtransitionforsomechildren,astheyaregoingtohavetogiveupsomefoodsthattheylove,likecheese,pasta,andbread.Butonceyoustartcookingsomeofthedeliciousrecipesinthisbook,theywillgetusedtoanew,healthierwayofeating.They'llstarttofeelgood,andtheywillstopmissingthepizzaandsodas!
CerealGrains:Wheat,rice,barley,cornmillet,spelt,kamut,rice,amaranth,sorghum,rye,oats,quinoa,oranythingmadeoutofgrains(flour,noodles,bread,crackers).
Legumes:Allbeansareoutofthepicture,includingsoybeans(tofu,too)andpeanuts.Eliminateblackbeans,pintos,lentils,peas,limabeans,black-eyedpeas,garbanzobeans(hummus),kidneybeans,etc.
SugarandArtificialSweeteners:whitesugar,brownsugar,turbinadosugar,refinedmaplesyrup,highfructosecornsyrup,cornsyrup,molasses,refinedhoney,sucralose,aspartame,Splenda,Equal.
HighlyProcessedOilsandMostVegetableOils:Anyoilthatcomesfromaseedorlegumeisnotacceptable,likesoybeanoil,cornoil,saffloweroil,andgrapeseedoil.Alsostayawayfromhydrogenated,partiallyhydrogenated,andrefinedoils.
DairyProducts:Thisincludesbutter,yogurt,cheese,andmilkfromcows,goats,sheep,andbuffalo.Basically,ifitcomesfromananimalsteat,itisnotallowedonthediet.However,thatisupfordebateinthepaleocommunity.Doyourresearch.Ifyouchoosetoeatsomedairy,makesurethatitisfull-fat,raw(unpasteurized),organicandgrass-fed,fermenteddairy.
FROMONEPALEOPARENTTOANOTHER
Whenmysontransitionedtoapaleodiet,IcanhonestlysaythatIwassurprisedathoweasyitwent.Ithelpsthatheisanadventurouseater.Butmydaughterwasverypicky,soIpickedupafewtrickstomaketheswitcheasierforher.
•Playtotheirstrengths.Ifyourchildlovesapplesandalmondbutter,letthemeatitonceaday.Iftheyhavenoproblemwithvegetables,givethemahealthyservingwitheverymeal.Ifthey'llonlyeatwhitefoods,makeitwhippedcauliflowerandalmondchickenfingers.Don'tforcetheweirdstuffonthem...well,atleastnotrightaway.
•Involvetheminthekitchen.Thisstepisessentialforthelong-termhealthofyourchildren.Iftheycancookwell-balancedpaleomealsthattastegreat,theywillbeabletonourishtheirownbodiesfortherestoftheirlives.
◦Ifyourchildisverysmall,theycanwashandscrubfruitsandveggies.Byabouttheageofthree,theycoulduseacrinklecutterknife(picturedbelow)thatdoesnotcutfingerstohelpchopcarrots,celery,bananas,melon,andmore.Atthisage,theycanalsomixbatters,setthetable,andtossthesalads.
◦Oncetheygetabitolder,teachthemhowtoholdaknifeproperly-placingtheirlefthandontopoftheknifeastheyusetheirrighthandtocut(orviceversaforlefties).Thiswaytheycancutmoredifficultthingslikecookedmeats.
◦Byabouttheageofeight,theyshouldbeabletousethestovetocookasimplescrambledeggandevenmoreelaboratemeals.Makesureyouarenearbytomonitor,though.Havethemcookbreakfastforthefamilyonedayaweek.Theywillbeproudofthemselves,whichmakescookingandeatingevenmorefun.
◦Teensshouldbeabletocookentiremeals.Makeitexcitingforthembyvideorecordinga“cookingshow”thattheycreatethemselves.Letthemhostacookingcompetitionwiththeirfriends.Havethemcatertheirownparty,justforfun!Letthemcookamealforgrandmaandgrandpa.Thepossibilitiesareendlesshere,andyouaregivingthemthegiftofalifetimeofhealthyeating.
•Letthemeatdessert!Ifyourchildisusedtoeatingalotofsweets,theymaybefeedingayeastproblem,whichoftenshowsupassugaraddiction.They'll
havetobreakthecycle,butdoitslowly.Whenyouarefirststartingthepaleodiet,letthemhaveasmanyofthesweetfoodsontheapprovedlistaspossible.Maketherawbrowniesandkeylimepie.Letthemhavetheavocadochocolatepuddingforbreakfastwithslicedbananas.Packtrailmixwithplentyofraisinsanddriedblueberriesintheirlunchbox.Iftheydon'tfeelsuddenlydeprived,they'llbemuchmoreopentotheideaofchanginghowtheyeatandyoucanslowlytaperoffthesweets.
•Makeitafamilyaffair.Haveafamilymeetingwhereyoutalkabouttheimportanceofhealthyeating.Makethedecisiontoeatlike“cavemen”togetherasateam.Youcaneventurnitintoachallengeifyourfamilylikesthatkindofthing.Butanywayyouapproachtheswitch,doitasanentirefamilyratherthansinglingoutonechildtobedifferent.Finally,eatmealstogetherasmuchaspossible.
TOOLSOFTHETRADE
WhileI'msureourpaleolithicancestorsdidfinewithoutthem,thereareafewculinarytoolsandappliancesthatareindispensableinourmoderndaypaleokitchens.Whileyoudon'thavetohavethefollowingitems,theywillcertainlymakeyourlifeeasier.
Tools:
•Foodprocessor
•Slowcooker
•Icecreammaker
•Handmixer
•Parchmentpaper
FoodStaples:
•Rawhoney
•Almonds/nuts
•GradeBmaplesyrup•Avocados
•Rawcocoapowder
•Lemonjuice
•Coconutoil
•Oliveoil
•Awidevarietyofspices
APPLECINNAMONNOATMEAL
Mydaughteralwayslovedoatmealwithdicedapplesandcinnamononacoldwintermorning.It'ssomethingwemissedwhenwefirststartedthepaleodiet...untilIcameupwiththisdelicioussubstitute.Withalltheflavorsandtexturesofoatmeal,itwarmsyouandandmakesyoufeelallyummyinside.
AppleCinnamonNoatmealRecipe
Ingredients:
•½cuppecans
•½cupalmonds
•½cupunsweetenedalmondmilk
•1apple(anyvariety)
•1teaspoongroundcinnamon
•GradeBmaplesyrupandraisins(optional)
Directions:Peel,core,androughlychoptheapple.Combinepecans,almonds,almondmilk,apple,andcinnamoninthefoodprocessor.Processuntilcompletelymixedandgrainy.Thisshouldhavethetextureofoatmeal!
Transfertomicrowavesafebowlorsmallpot.Heatinmicrowaveoneminuteuntilheatedthrough,orabouttwominutesovermediumheatonthestove-stirringcontinuously.
Pourintotwobowlsormugs.TopwithateaspoonofgradeBmaplesyrupandraisins,ifdesired.ThisNoatmealisalreadysweet,butthemaplesyrupandraisinsaddaniceflavor.
Servingsize:¾cupYields:2servings
Preptime:5minCookTime:2minTotal:7min
BACONPOWERPLATE–PoachedEgg
Thecreaminessofthepoachedeggandavocadoperfectlyoffsetthesaltycrunchofthebacon.Thecool,juicyslightlysweetRomatomatoroundsoutthissimplebreakfastdish.Youcanservethissimplyontheplate,stackeduphigh,orcutintochunksforsmallerchildren.Anywayyousliceit,thisbreakfastispowerpackedandfullofhealthyprotein.
BaconPowerPlateRecipe
Ingredients:
•8slicesthickcutbacon
•4smallRomatomatoes
•4eggs
•1avocado
•freshlygroundblackpepper
Directions:Tomakeperfectbaconeverytime,layoutthebaconinstripsonafoil-linedrimmedbakingsheet.Preheattheovento400°F.Bake10-15minutesuntildesiredcrispness.Timewilldependonthethicknessofyourbacon.
Whilethebaconisbaking,washandslicethetomatoesinto¼inchthickslices.
Tomakeagoodpoachedegg,youshoulddothemoneatatime.Crackyoureggintoasmallbowlorcup.Inasmallpot,bringafewinchesofwatertoasimmer.Oncesimmering,withbubblesbarelyformingaroundtheedges,makeawhirlpoolinthewaterwithaspoonorspatula.Carefullyslidetheeggintothecenterofthewhirlpool.Itwilllookmessy,butshouldpulltogetherquickly.Youcanuseaslottedspoontogentlytapstraybitsofeggbackintoplace.Letcookfor3–4minutesuntilwhitesarefirmbutyolkisstillrunny.Removefromwatertoaplate.
Don'tforgettotakethebaconoutoftheoven!
Repeatthestepstomakeallfoureggs.Peelandslicetheavocado.Arrangeallingredientsonfourplatesandsprinklewithfreshlygratedpepper.
*Ifthethoughtofmakingpoachedeggsisdauntingtoyou,thisrecipeeasilyaccommodatesfried,scrambled,orsoft-boiledeggs.
Servingsize:1egg,1slicesofbacon,1tomato,¼avocado
Yields:4servings
Preptime:10minCooktime:22minTotal:32min
BLUEBERRYALMONDMINIMUFFINS
Theselittlemuffinsaregreatforbreakfast.Butthey'realsoperfectforbite-sizedsnacksatthepark,foratreatwhenhostingplaydates,orasasidedishinthelunchbox.Iliketousefrozen,thawedblueberriessothatIcanmixthejuiceintothebatter.Butfreshworkwell,too.Slightlynuttyandsweet,everyonewillenjoytheseberry-packedpastries.
BlueberryAlmondMiniMuffinRecipe
Ingredients:
•1cupalmondmeal
•½cupgroundpecansorpecanmeal
•¾cupcoconutflour
•½cupalmondmilk
•2tbspcoconutoil,melted
•3eggs
•½cuprawhoney(ormoreifyoulikethemverysweet)
•1cupblueberries(frozen-thawedorfresh)
•1tspcinnamon
•1tspvanilla
•1tspbakingsoda(optional)*
Directions:Preheatovento350°.Inalargebowl,combinethealmondmeal,pecanmeal,coconutflour,cinnamonandbakingsoda.Totheflourmix,addalmondmilk,coconutoil,eggs,vanillaandhoney.Beatbatteruntilsmoothandtinybubblesformonthetopofthemixture.Withaspoon,stirinblueberries.
Linetwoone-dozenmuffintinswithpaperliners.Spoonbatterevenlyintotins.
Bakeat350°15–17minutesuntilmuffinsarefluffy,golden,andatoothpickinsertedintocentercomesoutclean.Coolfiveminutesbeforeremovingfrompan.
*Bakingsodaisnotnecessarilypaleo,butisfoundinalotofpaleobakingrecipes.Itprovidesalittlelifttomuffinsandcakes,andtheamountusedisnotsignificant.However,thesemuffinswillturnoutfinewithoutit.Theywilljustbedenser,morechewylikeapancake.It'syourchoicedependingonhowstrictyouareonyourdiet.
FARMER'SOMELET
Thisheartyomeletisagreatwaytostarttheday.It'sprotein-packedtofilluphungrybellies,andit'stheperfectcontainerforveggiesofanykind.Youcanevenusefrozenchoppedveggiemixesfromthegrocer'sfreezer,liketri-coloredpeppersandonions.Orchopafewextraswhenyou'remakingdinnerandsticktheminthefreezerjustforthiskindofmeal.
Farmer'sOmeletRecipe
Ingredients:
•2eggs
•2slicesthickcutbacon
•½cupdicedfrozen(thawed)orfreshvegetables
Ifyouarechoppingfreshvegetables,makesuretheyarealldicedbeforeyoubeginfryingyourbacon.
•¼tspgarlicpowder
•seasaltandgroundblackpepper
•rawcheese(optional)
Directions:Inanomeletpanorsmallnonstickskilletsetovermediumheat,frythebaconuntilchewybutnottoodone(about2minutesoneachside).
Whilethebaconisfrying,beattheeggsinamediumsizedbowluntilfrothy.Mixinyourvegetablesandspices.Iusedamixtureoffrozen(thawed)broccoli,dicedonion,andtomato.Butusewhichevervegetablesyourkidslikebest!
Removethebacontoacuttingboard,leavingthegreaseinthepan.Pourtheeggmixtureintothegrease.Whiletheomeletbeginstocook,coarselychopthebaconandsprinkleitoverthetopoftheeggmixture.
Whentheedgesoftheomeletstarttopuff,gentlyslipaspatulaunderoneedge
andliftit.Withyourotherhand,tiltthepansotherunnyeggfromthetopandcenteroftheomeletdrainstotheouteredge.Thiswillcookyouromeletevenly.Repeatthisstepuntiltheomeletissetinthecenter.Itshouldcookaboutfiveminutes,withthreetofourlift-and-drains.
Ifyouareusingrawcheese,sprinkleitacrossthetoponcetheomeletisset.Foldonesideoftheomeletoverwithaspatula.Slideitontoaplateandenjoyahearty,healthybreakfast.
Servingsize:1omeletYields:1serving
Preptime:5minCooktime:7–10minTotaltime:12–15min
FUFFYPALEOPANCAKES
WhenIfirstmadethesepancakes,IhavetoadmitthatIwasskeptical.Howcanyoucombinegreenbananaswitheggandmakethattastegood?ThenItookabite.Sodidmyson.HeputdownhisforkandsaidwhatIwasthinking...“Theseareawesome!”Youcaneasilyaddblueberries,slicedripebananaandcocoapowder,oreventhinlyslicedappleandraisins.Thebatterissimple,soittakesonotherflavorsnicely.
FluffyPaleoPancakesRecipe
Ingredients:
•2under-ripebananas(mostlygreenwithalittleyellow)
•2eggs
•1½tbspcoconutoilplusmoreforfrying
•1tspvanilla
•1tspcinnamon(ortotaste)
•GradeBMapleSyruporothertoppings
Directions:Combineallingredientsinablender.Blendonhighuntilsmoothandbubbly.Heatoilforfrying(aboutonetablespoon)inanon-stickskilletsetovermediumtohighheatoranelectricgriddle.Whentheoilissizzling,pourbatterinsmallpools(abouttwotablespoonseach)onthepan.Cookuntilthecenterofthepancakebubblesandtheedgespullawayfromthepan.Flip,andcookuntilthepancakeiscookedthroughthemiddleandgoldenonbothsides.RemovetoaplateandtopwithgradeBmaplesyrup.
Servingsize:3pancakesYields:2servings
Preptime:5minCooktime:5minTotaltime:10minutes
CHICKENFINGERS
I'llbethefirsttoadmitthataquickmealofchickennuggetsandfriesissomethingItakecomfortinonthoselongdayswhencookingdoesn'tsoundasfunasitusuallyisforourfamily!(OrwhenI'mcravingjunkfood.)Here'sthegoodnews:Withalittleprepwork,youcanhavetheconvenienceofthosemealswhenyouneedthem!Thischickenrecipecanbemadeaheadinlargebatchesandfrozen.Justpullitoutandbakehowevermanyyouneed!
ChickenFingersRecipe
Ingredients:
•2largechickenbreasts(boneless,skinless)
•1cupblanchedalmondmeal
•2eggs
•1tsppaprika
•1tspgarlicpowder
•¼cupoliveoil
•salttotaste
Directions:Onacuttingboard,sliceyourchickenbreastsintothinstrips.Setaside.Inamediumsizedbowl,beatthetwoeggsuntiltheyolkandwhitesarewhippedtogether.Inanotherbowl,mixthealmondmealwiththespices.
Starttheoliveoilovermediumheatinalargeheavyskillet.
Dunkthechickenstripsintotheeggmixture,andthenintothealmondmealmixturetocoat.Oncecoated,placedirectlyintothehotoil.Fryuntilgoldenbrownandcenteriscookedthrough,andthenfliptofrytheotherside.(3-5minuteseachside).
Youmayhavetodothisinseveralbatches.Youcanputeachbatchina350°
oven,onanfoil-linedpan,whileyoufinishcookingallthechicken.
Serveimmediatelywithrawhoneymustarddip,orplaceintoglasscontainerswithlidsandstickrightinthefreezer.Whenyou'rereadytoheat-and-eat,simplyplacethefrozennuggetsonafoil-linedpan.Bakeat325°for22–27minutesuntilheatedthrough.
Servingsize:5stripsYields:4servings
Preptime:10minCooktime:20minTotaltime:30min
SWEETPOTATOFRIES
Okay,I'llletyouinonadirtylittlesecret...MykidsandIarefrenchfryjunkies.Welovethemwithchicken,orburgers,orbythemselvesdunkedincatsuporhoneymustard.Onthepaleodiet,wetrytolimitourintakeofwhitepotatoes.Eventhoughtheyaretechnicallyallowed,theyarekindofemptycalories.Butwecanstillgetourfryfixbysubstitutingnutrient-richsweetpotatoesforthestarchywhitetubers.
SweetPotatoFriesRecipe
Ingredients:
•1largesweetpotato
•1quartoliveoil
Directions:Inamediumheavypot,oradeepfryer,heattheoiluntilit'sveryhot,abouttenminutes.Whileit'sheating,peelthesweetpotatoandremovebadspots.Sliceintodesiredshapeswithaverysharpknife.
Carefullydropthefriesintothehotoil.Becareful,theoilmaysplatterorpop.Fryuntilthefriesaregoldenandcrisp.Thetimecanvarybasedonthesizeofcut,theheatoftheoil,andthesizeofthepan.Justwatchthemcarefully.Itshouldtake5to7minutes.
Withaslattedspoon,removefriestoaplatecoveredwithpapertowel.Shakeonseasalttotaste.Letcoolforafewminutesbeforeserving.
TOMAKESWEETPOTATOCHIPS:Usethesamerecipe,butinsteadofcuttingintofryshapes,useamandolinorverysharpknifetoslicethepotatoespaperthin.Fryintheoilforabout2–4minutes.
Thesefriescanbefrozenandheatedintheovenlater.Simplyspreadthemoutonaparchmentlinedbakingpanandfreezeuntilthey'refrozenthrough.Thenemptythemintoazip-topbag.Whenreadytouse,bakethemina350°ovenforabout15minutesoruntilheatedthroughandcrisp.
*Youcansavetheoilinamasonjartouseagainforyournextbatchoffries!
Servingsize:½potatoYields:2servings
Preptime:5minCooktime:7minTotaltime:12min
GRANDMA'SCHICKENSOUP
Mygrandmaalwaysmadethebestchickensoup.She'dboilthechickenallday,pullitoutandstripitofitsmeat,thenreturnittothepotwithcelery,carrotsandfreshparsley.Justbeforeeatingit,she'daddeggsnoodles.Thisrecipehasallthesamemouth-wateringqualitiesofgrandma'sbestcomfortfood,butitskipsthenoodles-andthe“allday”part!Honestly,neitheroneismissed.
Grandma'sChickenSoupRecipe
Ingredients:
•1poundchickenormore.Thiscanbefromaroastedchicken,chickenbreastandthighs,oraboiledchickenjustforthesoup.
•6cupschickenstock
•1celerystalk
•1carrot
•1tbspchoppedfreshparsley
•saltandpeppertotaste
Directions:Stripthechickenfrombonesandpullapartintoshreds.Washandchoptheceleryandcarrot.Placethevegetablesinalargepotwiththechickenstock.Boilfor5–7minutesuntiltheceleryandcarrotsaretender.Reduceheattosimmer.Addchicken,salt,pepperandparsley.Simmeruntilsoupisheatedthrough,about3minutes.
Thissoupisperfectasis,butifyou'redeadsetonnoodles,youcanrinseandaddacupofkelpnoodlesandsimmerforanothertwominutesuntilnoodlesaresoft.Keepinmind:Whilethekelpnoodlesaredeliciousandhealthy,theyarealotchewierthanregularnoodlesandmaynotpleasepickyeaters.
Servingsize:1cupYields:8servings
Preptime:10minCooktime:10minTotaltime:17min
DINOSAUREGGS
WhatbetterforaCavemandietthantheseprotein-packeddinosaureggs?They'rereallyjustscotcheggs,thedelicioussausage-wrappedtreatsmykidslookforwardtomunchingoneverytimewegotoaRenaissanceFestival.ThenIdiscoveredhoweasytheyaretomake!Servedwithcatsuporhoney-mustard,thesesavoryfingerfoodsquicklybecamealunch-boxstaple.
DinosaurEggRecipe
Ingredients:
•1½poundsgroundsausage
•6eggs
•oliveoilorbacongreaseforfrying
Directions:First,boiltheeggs.Placeeggsinatwoquartpot.Coverthemwithwaterandbringtoaboil.Immediatelyremovefromheat,coverandletsittwentyminutes.Plungeincoldwater.Peeltheeggs,discardingshell.
Preheatovento400°F.
Dividethesausageintosixequalportions.Flattensausageintorounds.Placeanegginthemiddleofasausageroundandcarefullywrapthesausagearoundtheegg,makingsuretherearenoholes.Thesausageshouldbeverythickaroundtheegg,becauseitwillshrinkwhenitcooksandyoudon'twanttoendupwitha“cracked”coating.
Pouraboutacentimeterofoilorgreaseintoalargeskilletsetovermediumheat.Whenitstartstosizzleandpop,gentlyaddinthesausage-wrappedeggs.Fryuntilthefacedownsideisgoldenbrown,andthenrotatewithaslottedspoonuntilallsidesaredone.Removetoarimmedcookiesheet.
Placeinovenfor8–10minutesuntilthesausageiscookedthrough.Servewithcatsuporhoney-mustarddip.
*IalwaysmakeadoublebatchofthesedinosaureggssoIhavetheminthe
refrigeratorforlunchesoroutings.Theyarejustasgoodcold!
Servingsize:1eggYields:6servings
PrepTime(includingboiling)30minCookTime:20minTotal:50min
ALMONDCOOKIETART
Mychildrenusedtolovepeanutbutterandjellysandwiches.Whenwestartedthepaleodiet,Ididn'twantthemtomissoutonthefoodstheyloved,soIcameupwiththistartthatmimmickstheflavorsofaPBJ!Ifyoukeepthesealmondcookiesonhand(seeAlmondCookierecipe),whichIdo,thislunchisasnap!
AlmondCookieTartRecipe
Ingredients:
•1almondcookie(seerecipe)
•1tspalmondbutter(ornutbutterofchoice)
•7raspberries
Directions:Spreadthenutbutterevenlyoverthecookie.Rinseandpatdrytheraspberries.Setthemontopofthenutbutter.Enjoy!
Servingsize:1tartYields:1serving
Preptime:3minutesCooktime:0Total:3minutes
BEEFANDASPARAGUSROLLS
Thesweetandtangyhoneymustard,combinedwiththerichflavorsofroastbeefandthelightsnapofparboiledasparagusmakethislunchahitwitheveryoneinourhouse!Youcaneventrysubstitutingdifferentfruits,vegetables,andsaucestoshakethingsupabit.Setthemeats,veggies,anddipsoutandletyourkidsmaketheirowncreations!Howaboutslicedchickenwrappedaroundathincarrotstickwithpaleocatsup?Ilikeroastedturkeywithhoneymustardaroundaslicedcucumber.Thepossibilitiesareendless.
BeefandAsparagusRollRecipe
Ingredients:
•3asparagusspears
•3thickslicesroastbeef
•1tsphoneymustard
Directions:Inasmallpan,heatabouttwocupsofwatertoboiling.Asyouwait,rinsetheasparagusandtrimoffthefibrousends.Dropthetrimmedasparagusintotheboilingwaterforaboutthirtyseconds.Removewithtongsandrinseimmediatelywithcoldwatertostopthecooking.Youwanttheseparboiled,crispinthemiddleandslightlycookedontheoutside.
Openthethreeslicesofbeefonaplate.Dividethehoneymustardsauceevenlybetweentheslices.Placeoneasparagusspearattheendofeachsliceofbeef,androlltightly.*Alternately,youcanservethehoneymustardsauceonthesidefordipping.
Servingsize:3rollsYields:1serving
Preptime:7minCooktime:30secTotal:7½min
ROASTEDEGGPLANTDIPWITHVEGGIES
Thisdipistraditionallycalledbabaganouj,amiddleeasterndishsimilarinflavorandtexturetoitsmorepopularcousin-hummus!Ihaveithereonthelunchmenubecausewewilloftengrabitoutofthefridgewithatubofcutveggiesorsomesweetpotatochipsforaquickmiddaymeal.Butthisdipisequallygoodspreadongrilledmeats.
RoastedEggplantDipwithVeggiesRecipe
Ingredients:
•1mediumeggplant
•1–2clovesgarlic,peeled
•1tbsplemonjuice
•3tspextravirginoliveoil
•¼tspcumin
•smokedpaprika,forserving(optional)
•saltandpeppertotaste
Directions:Preheatovento425°F.Prickeggplantadozenorsotimeswithafork.Setitonarimmedbakingdish.Bakefor35–40minutesuntilskiniswiltedandfleshissoft.Removefromdishwithtongsandplungeintoalargebowlofcoldwater.
Wheneggplantiscoolenoughtohandle,cutoffthestem.Peelofftheskinanddiscard.Cutthefleshintochunks.
Placealltheingredientsintoafoodprocessor.Processonhighuntilmixtureisuniform,butstillslightlylumpy.Removetoabowl.Sprinklewithpaprika(ifdesired)andservewarmorcoldwithcutveggiesorsweetpotatochips.
MEATLOAFMUFFINS
Thiskid-friendlypaleoversionofmeatloafisdelicious,healthy,andfun!Youcanpairitwithwhippedcauliflowerforatraditional“meatloafandmashedpotatoes”dinner,orserveitwithpaleocatsupandsweetpotatofriesforafunfingerfoodmeal.Theseproteinpackedsavory“muffins”arealsogoodcold,asasimpleadditiontothelunchboxorpicnicbasket.
MeatloafMuffinRecipe
Ingredients:
•1lbleangroundbeeforbison
•1smallyellowonion
•2eggs
•½cupalmondmeal
•½tspgarlicpowder
•½tspdriedbasil
•seasaltandpeppertotaste
Directions:Preheatovento350°F.Peelandfinelydicetheyellowonion.Placeallingredientsintoalargebowl.Squishandturnwithyourhandsuntilthemixturehasanevenconsistency.Kidslovetodothisjob,butmakesuretheywashtheirhandswithsoapandwaterbeforetheydigin,andassoonastheyaredone!
Scoopbythe1/3cupintoaregularsizedmuffinpanuntilallthemixturehasbeenused.Placepanintothepreheatedoven.Bake25–30minutesuntilthemeatloafmuffinsarefirmtothetouchandameatthermometerinsertedintothecenterreadsatleast160°.Removetoatrivetandletrestfiveminutes.Removewithaservingfork.
Servingsize:2MeatloafMuffinsYields:4–5servings
Preptime:5minCooktime:25–30minTotaltime:30–35min
WHIPPEDCAULIFLOWER
Whippedcauliflowerisaquick,simplereplacementfortraditionalmashedpotatoes.Servethemwithmeatloafmuffins,roastedchicken,grilledsteaks,orskilletporkchops.Kidslovethemildflavorandsmoothtexture.
WhippedCauliflowerRecipe
Ingredients:
•1headorganiccauliflower
•2–4clovesroastedgarlic(optional)
•3tbspoliveoil
•seasaltandpeppertotaste
Directions:Setalargepotofwater(withasteamerbasket)overthestovesettohighheat.Whileyouwaitforthewatertoboil,preparecauliflower.Removestemandleaves.Washandshakedry.Roughlychopthecauliflowerintolargepieces.Placechoppedcauliflowerintothesteamerbasket.Setsteamerbasketoverboilingwaterandcoverwithlid.Allowtosteamuntilverysoft,about15minutes.Whencaulifloweriscompletelydone,placeitintoafoodprocessorwithgarlic,oliveoil,saltandpepper.Processuntilsmoothandfluffy,2–4minutes.
Servingsize:½cupYields:4–5servings
Preptime:7minCooktime:15minTotaltime:22min
TACOWRAPS
Taconightisafamilytraditionstemmingfrommyownchildhood.EveryFridaynightmydadwouldseasonandcookthemeatwhilemybrotherandIchoppedvegetablesandsetthetable.Myownkidslovethistradition.Weputalltheingredientsonalargeservingplatteronalazysusaninthemiddleofthetable,andweassembleourowntacosaswechatandlaughandeat!
TacoWrapRecipe
Ingredients:
•1lbgroundbeef
•1headiceberglettuce
•1tomato
•2peppers(yellow,green,red-choosetwo)
•1smallonion
•1tspcumin
•1tspgarlicpowder
•1tspchilipowder(orsmokedpaprika)
•1tbspoliveoil
•saltandpeppertotaste
•1avocado,sliced(fortopping)
•cilantro(garnish)
Directions:Dicethevegetables(exceptavocado).Inalargepanovermediumheat,browngroundbeefwithspices,about8minutes.Inanotherpan,heatoliveoilovermedium-highheat.Tossinvegetablesandsauteuntiljustcooked,aboutfiveminutes.Sliceavocadoanddicetomato.
Rinseheadoflettuce,peelingawayanyflimsyoutsidelayers.Cuthorizontallydownthecenter.Usethe“top”slicesascupsforyourtacowraps.
Pilethelettucecupswithmeatandvegetables.Topwithavocadoslicesandfreshcilantro.Foldoverandenjoy!
ServingSize:2tacowrapsYields:5servings
PrepTime:10minCookTime:13–15minutesTotal:25min
BEEFANDBABYBELLASTICKS
Nothingisbetterforkidsthanamealyoucaneatwithyourfingers!Thisisasimplemeatandmushroomkebabthatisdeliciousandeasytoprepare.Allthemarinadeingredientsgorightintoalargezip-topbag,sothere'snotalotoffussinthekitchen.Inthesummer,Imaketheseonthegrill.Butinthewinteroronrainydays,Iusethisbroilermethod.
BeefandBabyBellaSticksRecipe
Ingredients:
•2lbsleanbeefsteakcutinto1”cubes(youcansubstitutebisonorlamb)
•12ozbabyportobellamushrooms
•¼cupCoconutAminos*
•¼cuprawhoney
•1largeclovegarlic,crushed
Directions:Lineajellyrollpanwithaluminumfoil.Gentlywashmushroomsandsetaside.Inalargezip-topplasticbag,combinecoconutaminos,honey,andgarlic.Zipthetopofthebagtightandshakeuntilthemarinadeismixedwell.
Openthebagandaddthemeatandmushrooms.Sealthebagandshakeagainuntileverythingiscoated.Atthispoint,youcangoaheadandcookthekebabs,orletthemeatandmushroomsmarinadeuptotwenty-fourhours.
Preheatthebroilertohigh.Slidemushroomsandsteakontowoodormetalskewers,alternatingbetweenmeatandmushrooms.Laythefullskewersdownonthealuminumlinedpanwithallthe“handle's”ononeside.Slidethepanunderthebroilerwith“handles”facingout.
Broilapproximatelyeightminutes.Withanovenmitt(becausetheskewerswillbehot),turnthemoverusingthe“handles.”Broilanothereightminutesuntilthemushroomsarewiltedandjuicyandthemeatisdonetoyourliking.
Removefromtheovenandletcoolforafewminutesbeforeplating.Servewithcutrawvegetables,afieldgreensalad,orwithsweetpotatofriesandpaleocatsupforaheartiermeal.
*CoconutAminosareagrainandsoyfreesubstitutefortamariorsoysauce.Youcanfinditatmosthealthfoodstores.
Servingsize:2sticksYields:4servings
Preptime:10minCooktime:16–20minTotaltime:30min
CHOPPEDCHICKENSTIRFRY
Kidslovechopsticks!Thisasian-inspiredstirfryisaperfectmealformasteringtheuseofthesedifficultdiningtools.Sometimesmykidswillabandonedthetrickysticksandfinishofftheirmealwithafork.Butit'sstillfuntotry,especiallywhenthemealisthisgood.Chinesefive-spicepowderprovidesanicesweet-n-tangyflavorwhilethecashewsgiveitanuttycrunch.Sinceit'sallchoppedupintinypieces,thisstirfryalsomakesaperfectlettucewrap!
ChoppedChickenStirFryRecipe
Ingredients:
•2boneless,skinlesschickenbreasts
•2cupschoppedbroccoli
•1cupcashews
•2tbspCoconutAminos
•2tbsplemonjuice
•1tspChinesefivespicepowder
•2clovesgarlic,crushed
•2tbspoliveorcoconutoil
•5greenonions
Directions:Finelychoptherawchickenandsetaside.Inamediumsizedbowl,whisktogethertheCoconutAminos,lemonjuice,fivespicepowder,andgarlic.Soakchickeninthesaucewhileyouchopthebroccoliandgreenonion.
Inalargeskilletorwok,heattheoiloverhighheat.Addinthechickenwithallofthemarinade.Cook,stirringconstantly,forabout5minutesuntilthechickenisnearlycookedthrough.Addinthebroccoliandcookanother3–5minutesuntilbroccoliistender.Addincashewsandgreenonionandcontinuecooking
forabout12minutesuntilallthevegetablesaretenderandthedishisheatedthrough.
Removetobowlsorlettucecupsandserveimmediately.
Servingsize:1cupYields:4servings
Preptime:10minCooktime:12minTotal:22min
SLOWCOOKERSWEETPOTATOCASSEROLE
Whenwearegoingtohaveareallybusyday,Iknowthatthrowingamealintheslowcookerinthemorningcanhelprelievestressatdinnertime,wheneveryoneistired.Thislayeredcasseroleperfectlycombinessweetandsavoryineverysinglebite.It'sfulloftheantioxidantpowerofsweetpotatoes,andtheproteinthatwillhelpyourkidsbuildtheirbrainsandfeelfull.
SlowCookerSweetPotatoCasseroleRecipe
Ingredients:
•2largesweetpotatoes
•1lbleangroundbeef
•1largeyellowonion
•8eggs
•1lbbacon,chopped
•salt,pepper,andgarlicpowdertotaste
Directions:Inaheavypan,cookthechoppedbaconuntilcookedthroughbutnotcrispy.Setaside.
Peelandcoarselychoptheonion.Peelandslicethepotatothin,eitherwithasharpknifeormandolin.Setaside.Inalargepan,cooktheonionandgroundbeeftogetherovermediumheatuntilthemeatisbrownedandtheonionistender,about5–8minutes.
Cracktheeggsintoamixingbowl.Beatwithawhiskuntilmixedthrough.
Spread1/3ofthebacon,withsomeofthegrease,inthebottomofatwo-quartslowcooker.Topthebaconlayerwithalayerofsweetpotatoes,followedbyalayerofgroundbeefandonionmixture.Salt,pepper,andgarlicpowderthelayersasdesired.Repeattheprocessuntilalloftheingredientsareused,makingsuretotopwiththebeef-itshouldtakeaboutthreelayers.
Finally,pourtheeggmixtureoverthetopofthecasserole.Itwillsinkdowninbetweenthelayers.Placethelidonthecrockpot,andslowcookonlowheatforeighthours,orhighheat5–6hours.
Servingsize:1½cupsYields:5–7servings
Preptime:(includescookingbaconandbeef)25min
Cooktime:5–8hoursTotal:5hours,25min–8hours,25min
ALMONDSUGARCOOKIES
Thesearequitesimplythebestcookiesontheplanet,paleoorotherwise.Simpletomakeandperfectlysweet,thesecookiesareaversatile,fillingandhealthyalternativetoabakerytreat.Wewilleatthemplainasasnack,asayummyendingtoourmeal,ordressthemupwithnutbuttersandfruitsforlunch.Whenit'sclosetotheholidays,we'llcutthemintosnowflakeshapesandsprinklethemwithalittlexylitolforpartiesorpotlucks.Shhhhh...no-oneeverguessesthesecookiesaregoodforthem!
AlmondSugarCookieRecipe
Ingredients:
•2cupsblanchedalmondmeal
•3tbspcoconutoil
•3tbsprawhoney
•¼tspbakingsoda*
•dashcinnamon
Directions:Preheatovento325°F.Inamixingbowlwithanelectricbeater,orafoodprocessor,combineallingredients.Mixorprocessuntilathickdoughforms,about3–5minutes.Pressdoughintoasoftballandsetonasheetofparchmentpaper.
Placeanothersheetofparchmentpaperontopofdoughball.Rollthedoughwitharollingpintodesiredthickness,about¼inch.Cutwitharound(orshaped)cookiecutterandplacecutcookiesonaparchmentlinedcookiesheet.
Whenyou'vecutasmanyshapesaspossible,pressremainingscrapsofdoughbackintoaballandre-roll.Repeatthisuntilallthedoughhasbeenused.
Generally,Iusethesmall-sizedmasonjarcanningringbecauseitcutstheperfectsizeformyneeds.
Bakeabout7–9minutesuntilthecookiesaregoldenbrown.Letcookonthecookiesheetuntilcooledandset,aboutfiveminutes.
*Somepaleodietersdonotusebakingsoda.Youcanomitthesodahere,butyourcookieswillbecrispratherthansoftandchewy.
Servingsize:1cookieYields:12servings
Preptime:15minBaketime:7–9minTotal:24min
RAWBROWNIES
Couldabrowniepossiblybehealthy?Packedwithnuts,dates,andevenavocado,thesebrowniesareperfectforapotluckdish,dessertathome,oranenergy-filledsnackonyourwaytothepark.Sochewyandchocolatey,yourkidswon'tevenrealizethesearegoodforthem.
RawBrownieRecipe
Ingredients:
•1cupwalnuts(youcansubstitutepecans,butNOTalmonds)
•1cuppittedMadjooldates
•1/3cuprawcocoapowder
Icing:
•2tbsprawhoney
•2tbsprawcocoapowder
•1ripeavocado
•2tspvanilla
•dashofsaltandcinnamon(optional)
Tomakethebrownie:Processdatesinafoodprocessoruntiltheyarefinelyground.Addwalnutsandcocoapowder.Processagainuntilthenutsarechoppedtoyourtasteandthemixturehasreachedtheconsistencyofpottingsoil.
Linean8”x8”panwithparchmentpaper.Pourmixtureintopan.Pressitdownintothepaperandintotheedgesofthepan.Themoreyoupress,thebetteryourbrowniewillholdtogether.
Tomaketheicing:Rinseoutyourfoodprocessor.Slicetheavocadoaroundthemiddleandremovethepit.Scoopoutfleshintothefoodprocessor.Addtheremainingicingingredientsandprocessuntilsmooth.
Scooptheicingintothebrownie.Spreadevenly.Coverthepanandplaceinthefreezerforatleastanhour.Removefromfreezerandcutintosquares.Serveimmediatelyorkeepfrozen,covered,uptotwoweeks.
Servingsize:1squareYields:12servings
Preptime:10minFreezetime:1hourTotaltime:1hour,10minutes
CHOCOLATEPUDDING
Smoothandcreamy,thispuddinginstantlybecameoneofmychildren'sfavoritesnacks.Youcanmaketherecipeinonelargebowl,orseparateitintosmallglasscontainerswithlidsforpuddingpacksthatdropquicklyintolunchboxes.
ChocolatePuddingRecipe
Ingredients:
•tworipeavocados
•½cupcocoapowder
•½cuprawhoneyoragave
•2tbspalmondorcoconutmilk
•½teaspoonvanilla
Directions:Slicetheavocadoinhalfaroundthepit.Removepitanddiscard.Scrapeavocadomeatoutoftherindandplaceintoafoodprocessor.Addintheremainingingredientsandprocessuntilsmooth.
Pourintoservingbowl,smallcups,orsmallcontainerswithlidsforaquicklunchboxsnacklater.Refrigerateifnotusingimmediately.
Servingsize:½cupYields:4servings
Preptime:5minCooktime:0minutesTotaltime:5min
FRUITJUICEJIGGLYDESSERT
Muchlikeitsartificiallycolored,artificiallyflavoredkid-marketedcounterpart,Jello,thisjigglyjellodessertisakidcrowdpleaser.Butbecauseitdoesn'tcontainanyofthatbadstuff,momsanddadsarehappytolettheirsmilingchildrenhaveasecondhelping.Youcanmakeitinajellomold,alargeglassbowl,orinindividualsnack-sizedcups.Justremember,ifyou'repackingitinlunches,ithastobekeptverycoldwithicepacksoritwillmeltintojuice(unliketheprepackagedonesyouseeatthestore).
FruitJuiceJigglyDessertRecipe
Ingredients:
•2cupsfreshlysqueezedjuice,anykind(exceptpineapple)
•17-grampacketplaingelatin
Directions:Inafive-cuporlargerglassbowl,sprinklethegelatinontopof½cupjuice.Heattheremainingjuice(1½cups)toboilinginapotonthestove.Removefromheat.Pourintothebowlwiththejuice/gelatinmixture.Whiskuntilallthegelatinhasdissolved.Coverandrefrigerateatleasttwohoursuntilset.Serveimmediatelywhenremovedfromtherefrigeratorplainortoppedwithberries.Ifleftout,thisgelatindessertwillmelt.
Servingsize:½cupYields:4servings
Preptime:5minRefrigerationtime:2hoursTotal:2hours,5min
*Whilestrictpaleodietsrequirethatalljuicesbefreshlysqueezedfromyourhomejuicer,Iwilloftensubstituteorganicunfilteredbottledjuicesinapinch.
HONEYEDHONEYDEWSORBET
Oneofthebesttoolsinmyhomekitchenisanicecreammaker.Ipurchasedmineatabigboxstoreforonly$29.99.Iuseittomakeslushiesandicecream,sorbetandtomakecreamysmoothiesfromfreshlyblendedfruits.Thissorbetislightandsweetwithjustahintofmint.It'sespeciallygoodasadessertafterthechickenstirfry.
HoneyedHoneydrewSorbetRecipe
Ingredients:
•3cupscubedripehoneydewmelon
•1tbsprawhoney
•¼tsppeppermintextract(or½tspcrushedfreshmint)
Directions:Pureeallingredientsinfoodprocessoruntilverysmooth.Pourintofrozenicecreammakerbucket.Freezeaccordingtoyouricecreammaker'sdirections-about25minutes.Scoopintocupsandserveimmediately.
Servingsize:½cupYields:4servings
Preptime:5minFreezetime:25minTotal:30min
UN-OATMEALCOOKIES
Mydaughterhasneverbeenabigoatmealcookiefan.ButwhenImadethesesuper-healthyun-oatmealcookiespackedwithcoconut,pecansandcinnamon,sheatefiveinarowstraightoffthecoolingrack.ThebestpartisthatIdidn'tcare,becauseIcanhonestlysaythisisadessertthatcanbeeatenbeforedinner...orfordinner!(Orevenforbreakfast.)
Un-OatmealCookieRecipe
Ingredients:
•1cuppittedmadjooldates
•½cuppecans
•3tbspcoconutoil
•2eggs
•¾cupcoconutflour
•½cupgoldenflaxmeal
•¼cupshredded,unsweetenedcoconut
•½cupraisins
•1tspncinnamon
•1tspvanilla
•dashofsalt
Directions:Preheatovento350°F.Inthefoodprocessor,pulsethedatesandpecansuntiltheyarecoarselychopped.Addcoconutoilandeggs.Pulseuntilblended.Addcoconutflour,goldenflaxmeal,cinnamon,vanilla,andsalt.Pulseuntilmixedandadoughforms.
Removedoughtoalargebowl.Addraisinsandshreddedcoconut.Mixwell
withalargewoodenspoon.
Lineacookiesheetwithparchmentpaper.Dropdoughbythetablespoon-fullontothepaper.Bakeuntilthecookiessetandbegintoturnbrown,about12–15minutes.Removefromovenandcoolonpanorbakingrack.
Servingsize:1cookieYields:15servings
Preptime:10minBaketime:15minutesTotaltime:25min
*Ifyouhavedecidednottouseflaxinyourpaleoplan,youcansubstitutealmondflourforthegoldenflaxmeal.
CATSUP
Mydaughtereatscatsupwitheverything...eggs,fries,sausage.SometimesI'llevenseeherdippinghercarrotsticksinit!Butregularcatsupisoff-limitsonthepaleodiet,soIhadtocomeupwithanalternativethatwasgoingtopleasemycatsup-connosseur’spickypalate.Thisonenotonlymakesherhappy,it'seasytoprepare...soitmakesmehappy,too.
CatsupRecipe
Ingredients:
•5oz(twocartons)“justprunes”organicbabyfood
•5oztomatopaste
•1½tsplemonjuice
•1½tsprawhoney,softened
•¼tspgroundmustardpowder
•¼tspseasalt
Directions:Inamediumsizedbowl,whiskallallingredientstogetheruntilsmooth.Storeinanairtightcontainerintherefrigeratoruptotwoweeks.
*Thisisabasicrecipe.Youcangiveityourownflarebyaddinggarlicpowder,cumin,nutmeg,cinnamon,redchilipowder,andmore!
Servingsize:1tbspYields:10servings
Preptime:3minCooktime:0Total:3minutes
HONEYMUSTARDDIP
Nothinggoesbetterwithachickenstripthanalittlecupofhoneymustard.Now,mydaughterwouldarguethatcatsupisbestuntilthecows(orchickens)comehome,butthat'swhywe'veincludedbothofthesecondiments...choiceiskeyinmakingthisdietplanworkforeveryone!Youcanalsousethisrecipeasadressingforsaladsorasaveggiedip.
HoneyMustardDipRecipe
Ingredients:
•3tbsprawhoney
•1½tspgroundmustard
•2tsplemonjuice
•3tbspoliveoil
•¼tspsalt
•peppertotaste
Directions:Inafoodprocessor,blendrawhoney,lemonjuice,andmustardpowderuntilwellblended.Whilebladeisrunning,slowlydrizzleintheoliveoiluntilfullyblended.Addsaltandpeppertotasteandpuleonetimetomix.
Storeinacontainerinthefridgeuptotwoweeks.
Servingsize:1teaspoonYields:16teaspoons
Preptime:5minCooktime:0Total:5min
ABigThanksFromKateBeforeyougo,I'dliketosaythanksfortakingthetimetoreadthroughthisbook.Iamastay-at-homemomandit'sbecauseofyouthatIamabletocreatebookslikethisandsharethemwithmylittleonesatthesametime.Mychildrenlovetoeat–ourtimeinthekitchentogetherisveryspecialtome,soIhopethatI’vepassedsomeofthatloveontoyou!Asyouknow,therearealotofkidsbooksoutthere,soitmeansalottomethatyouchosetoinvestinmybookandshareitwithyourlovedones.Ifyouenjoyedthisbook,mayIaskthatyouletmeknowbyleavingareview(ashortoneworkstoo)onthisbook’sdescriptionpage.Yourreviewswillhelpmetocontinuecreatingbooksthatspeaktothechildinallofus.PleaseClickHeretoleaveareviewYoursingratitude,KateEvansScott
MoreBooksbyKateEvansScott…
FindoutwhatelseKatehaspublishedfromKidsLovePress:
KidsLoveWildcats!
GetitonAmazon:http://www.amazon.com/Kids-Love-Wildcats-Incredible-ebook