Thursday, April 17, 2014

Paleo Mashed Sweet Potatoes with Bacon and Black Sesame Seeds

I'd bought 4 HUGE sweet potatoes. I rinsed them off and put them in a pan, covered them (almost) with water, put a lid on the pan, and put them on the stove over medium heat to cook until very tender when pierced with a fork.While the sweet potatoes were getting tender, I cooked 4 pieces of bacon in a skillet and then patted them with paper towels and crumbled them.
When the sweet potatoes were extremely done, I poured the hot water off of them and let them cool for a few minutes until I could peel them. I just peeled them with my fingers - the peel just came right off. I cut the two ends off with a knife. I placed the peeled sweet potatoes back into the pan.

I added:
1 TBSP KerryGold Pasture butter
3 TBSP coconut cream concentrate (
1 tsp smoked sea salt (
freshly ground pepper, to taste
1/4 cup basic chicken stock
1 tsp black sesame seeds
I mashed this all up with a fork and put it back on the stove on low until Ger and Cassies got home from CrossFit Countdown.         You may need to adjust the amount of chicken stock, depending on your sweet potatoes. 

Tuesday, April 15, 2014

Paleo Coconut Raspberry Treats

This recipe uses mini muffin cup papers. So, they are little......Ger ate nine of them..... that means they are good!

I put the following ingredients into a small sauce pan:

1/2 cup coconut cream concentrate (coconut butter)
1/2 coconut oil
2 TBSP honey
1 tsp vanilla
1 container fresh raspberries

I stirred the mixture over low heat, just until everything was melted and mixed. I smashed the raspberries with the spoon. Then I took it off the heat and STIRRING  OFTEN, (because it wants to separate) I put a little into each mini muffin paper with the spoon I stirred with. They didn't look like the photo yet since the coconut oil was warmed and clear and trying to separate from the other ingredients. I popped them into the freezer for 30 minutes. It made 22 treats.

They are fast, easy, and delicious AND good for you. So, eat nine of them and tell me what you think!

Sunday, April 13, 2014

Kicked Up Carrots


When I bought a 5 lb bag of organic carrots at the grocery today, a man came up to me and said, "Hey, there's a BIGGER bag of carrots over there...." He didn't seem to be much of a vegetable, he said he probably hadn't eaten that many carrots in the last 5 YEARS.

These carrots are so good. They have heat, yet they also have a touch of sweet from roasting in coconut oil. It's a very nice combination.

I peeled half the 5 lb bag of carrots.
 I rubbed them with coconut oil and spread them out on a baking pan. 
I sprinkled them with:
sea salt
black pepper
chipotle chili powder ( a lot)

I roasted them in a 425 degree oven for 30 minutes. 

Friday, April 11, 2014

Kill Cliff Lemon Lime Popsicles

As soon as I drank my first Lemon Lime Kill Cliff (can't wait to see what they name this one!) I started planning popsicles. I make popsicles with the other two flavors and this new one is no exception.  You can see in the photograph that Mikko is enjoying the new flavor as Cassie helps out. Ger's got one in his hand while he's posting tomorrow's WOD - it's just out of the picture.

I love my new Zoku popsicle set. It's BPA and phthalate free. You can find lots of different ones on
First, I poured a Lemon Lime Kill Cliff ( into a small mixing bowl. This lets some of the carbonation fizz off. Carbonated liquids may need a little more room to expand as they freeze, so keep this in mind. I drank another one while I worked.....

In the food processor I put:
1/2 of a ripe organic banana
1 TBSP coconut cream concentrate (I love but you can use any coconut butter)
2 tsp fresh lime juice
a little lime zest
(1 tsp honey - optional - we don't use it but some people might want it...)

I poured just a little of the Kill Cliff into the food processor and blended for a few seconds.
Then, I poured this mixture into the bowl with the rest of the Kill Cliff and stirred.

I filled the popsicle molds and set them into the freezer for 6 hours.

Paleo Skillet Grilled Onions

I could just chop onions and cook them in coconut oil until tender and translucent and call it a day, but I like to kick it up a little more than that. These are so good on grass fed burgers or banger sausages or thrown into any number of amazing meals. Let me know what you like to do with them.

I chopped a white onion and a small red onion. I put it in a skillet along with:
 2 TBSP coconut oil
1/2 tsp smoked sea salt
1/2 tsp turmeric
1/2 tsp thyme
freshly ground pepper, to taste

I stirred them often on medium heat and when they were done, about 10 minutes later, I splashed them with a tiny bit of balsamic vinegar.

You should probably eat more onions - they are extremely good for you.

Thursday, April 10, 2014

Green Beans with Ham

You know the food is good when your loved ones eat right out of the stockpot.  These green beans are delicious - just ask Coach Cassie, or Coach Ger.
Green beans aren't bad for your gut like dried legumes are - there are blog posts all over the place that explain both sides, but we all tolerate green beans just fine and we love them, so we eat them. Do you?

I placed a ham steak (about the size of a plate and maybe 3/4 inch thick) into the stock pot. I didn't cut it up or cut out the bone. I knew the meat would break up when stirred up later, and Mikko would appreciate that bone.

I added:
1 clove garlic, minced (or 1 TBSP nuggets if I don't have fresh garlic in the house)
1/2 onion, diced
1  1/2 to 2 lbs green beans
1/2 red pepper, diced (optional and just for color)
2 cups water
1/2 tsp smoked sea salt
freshly ground pepper, to taste

I put a lid on them and cooked them on low, all day, stirring now and then. I think I added a little water once.......  
They are best if cooked long and low, but can be hurried if you watch them.

Sunday, April 6, 2014

Paleo Soup with Sausage and Ground Chicken

I also call this "Welcome Home Ger Sasser Soup."  Ger and Cass are home from Sarasota and I knew they'd need to start eating cleaner than you can on vacation. You should see the size of the bowl he is eating this soup out of right now.....

I got out a skillet and a stock pot and put them both on the stove.
I cooked 1 lb of sausage and 1 lb of ground chicken in the skillet.

Meanwhile I put the following ingredients into the stock pot and got them cooking:
1 container of organic chicken broth
10 carrots, peeled and cut into bite-sized pieces
1 small head of red cabbage, chopped (I cut 4 sections off and left the center for the compost heap - sometimes it's bitter)
1 small zucchini, diced
2 cans organic diced tomatoes (or if you are as fortunate as I was, you can use canned tomatoes from your mom's hard work last summer - I love when she sends me home with some!)
1 cup water
1 tsp smoked paprika
1-2 tsp sea salt (if your tomatoes have salt, you won't need much more)
freshly ground black pepper, to taste
1 heaping TBSP coconut cream concentrate (coconut butter - optional, but this gives it a thickness and deepens all the flavors!)

I put a lid on the stock pot and let that cook until the carrots were tender. Then, I added the cooked sausage and ground chicken and let it simmer for 10 minutes.

We sprinkle pine nuts on the top of each bowlful. It really adds something special to this meal.