Sunday, January 26, 2014

Coconut Flour Pumpkin Pancakes

You know I like to keep it simple.  If it's simple, you are more apt to find time to make better foods at home, right?  This morning I wanted to make paleo pancakes with plenty of protein, little honey, and coconut flour, but still taste good. Here it is:

In a big bowl, I stirred up these ingredients:  (with a wooden spoon)

5 eggs
1 cup organic pumpkin
1/3 cup coconut flour
1/3 cup vanilla protein ( or whatever flavor you think will taste great with pumpkin..)
1/4 cup organic coconut milk from a can
1 tsp vanilla
1 TBSP real maple syrup
1 TBSP cinnamon
1/4 tsp nutmeg
2 TBSP melted coconut oil
1/4 tsp sea salt

I heated up a skillet and added coconut oil. I put 4 pancakes in at a time, in 1/4 cup scoops. I didn't turn them over until I saw the bubbles through the batter, over medium heat. I flipped them carefully. Each time I took the pancakes out, I added more coconut oil before adding more pancake batter.

We always eat them with almond butter, pasture butter, and a little maple syrup.

Feeding Ger Sasser recipes and lots of Deep Performance training is looking good on my babies. 

Thursday, January 23, 2014

Paleo Chicken Salad with Green Grapes

One good thing about snow days - I don't have to teach school - so, I make them count by going into "test-kitchen" mode. We've been out of school all week, and we have been eating very well!

I used to love making chicken salad with green grapes and TONS of Hellman's mayo and sugar, yes, sugar...... I really like this better. It doesn't take long for tastes to change!

I cooked 6 healthy chicken breasts in a skillet with a tight-fitting lid, in 2 TBSP coconut oil and 1/4 cup water. I'd also sprinkled the chicken with just a little sea salt and black pepper. I took the id off and turned them over now and then. I cooked them until done, then let them cool off while I put the following ingredients into a big mixing bowl:

2/3 cup white onion, diced
1 cup celery, diced
2 cups green grapes
1 tsp sea salt
1 tsp basil
1 TBSP organic black sesame seeds

In a small bowl, I stirred up:
1/4 cup olive oil
1/4 cup organic coconut milk from a can

I poured this mixture into the large bowl.
I cut up the chicken and stirred it in.
I put the chicken salad into the fridge to get cold.

We ate it on romaine lettuce.

If you don't feed huge appetites, this recipe easily halves.

                                    This stuff is much better for you than the old stuff was!

Paleo Sweet Potato Pie

This recipe is just so good. I hope you make it ASAP. It will warm your belly on a cold, cold day and it's sweet potato and egg and a little honey.  Wow. I am making it again TODAY because the one in the photo that I made last night is GONE.

You can use a pie dish or a square glass baking dish. I used my lovely tart pan.
I rubbed my pan with a little coconut oil.

I made a quick paleo crust. I stirred up these ingredients in a mixing bowl:

1 1/3 cups almond meal
1/2 tsp sea salt
2 heaping TBSP coconut oil, melted
2 TBSP honey
2 tsp vanilla

1 tsp pumpkin pie spice

I spread this out in the bottom of the prepared pan and baked it in a 350 degree oven for 15 minutes.

I stirred these ingredients in a mixing bowl:
1 can organic sweet potato puree ( I love Farmer's Market Organic Sweet Potato Puree. I order from since I don't live anywhere near a Whole Foods)
1/2 cup local honey
1/2 tsp nutmeg
1/2 tsp cinnamon
1 tsp vanilla
1 cup organic unsweetened coconut milk from a can ( order again, Native Forest brand)
2 eggs, stirred up before adding them.

I mixed this up with a wooden spoon and poured it into the crust. 
I cooked it in a 425 degree oven for 15 minutes, then TURNED IT DOWN to 350 degrees without taking it out, and baked it 30 minutes longer.

Tuesday, January 21, 2014

Apple Sausage Patties

I felt like I was on a creative roll on this snow day because I came up with 3 new recipes. (I do like to stay busy)
This one needs only 2 ingredients. No, really! They need to be QUALITY ingredients though. This is not sausage from the grocery store. Do YOU have a farm source for really good sausage that you can trust?  Do you have a couple of small organic apples? That's it! You won't believe how easy and delicious these are. We had them for dinner, but they would have been great for breakfast, but there weren't any

I took 2 small organic apples and diced them. I put them into a mixing bowl. ( I didn't peel them)
I added 2 lbs of nice from-the-farm sausage and mixed it up with my hands.
I formed them into patties and cooked them until done in the center in a skillet on medium high heat.
I patted them with paper towels before serving. That's it!

I wish I'd cooked them in my cast iron skillet - I forgot about it. 

Roasted Carrots in Rosemary Butter

I love when simple, quality ingredients come together and make something special. These carrots did that. 4 ingredients make some kind of magical thing happen. Organic carrots, pasture butter, fresh rosemary, and smoked sea salt make this gooey, almost candy-like thing that happens on the bottom of these roasted carrots. YUM!  Look.

                                               (I hope that doesn't look like a Slim Jim...)

Here is all I did:
I peeled and cut off the ends of 2 lbs of organic carrots.
I put them on a baking sheet.
I melted 2 TBSP of pasture butter (from grass fed cows; we love KerryGold)
I diced some fresh rosemary, almost 2 tsps, and added it to the melted butter.
I poured this on the carrots and coated them.
I spread them out evenly on the baking sheet and sprinkled them with 1/2 tsp smoked sea salt.
I roasted them in a 425 degree oven for 30 minutes.
Oh, they were so good!

Paleo Tender Steaks from a Tough Cut

Some cuts of steak are tougher than others, especially if they are grass fed and not of the HIGHEST quality.  Some of these include round, chuck, and flank. That's what makes them less expensive. This recipe will make these meats unbelievably fall-off -the-bone tender. My ancestors have been doing it for generations, and I've "paleo-ized" it for us all. The photo is of llama steaks, which tend to be chewy, unless I do them like this.

I put 2 TBSP of coconut oil in a big skillet and melted it over medium high heat.
I added the steaks and browned them on both sides.

I added:
1 small can tomato paste ( get the kind with no added sugar - always read labels)
1 can Rotel Original, including the juice (don't drain it!)
fresh garlic, minced
1 tsp smoked paprika
1 tsp smoked sea salt
freshly ground black pepper, to taste

I put a tightly fitting lid on it, and turned the heat down.  Every 10 minutes I flipped the steaks, for 30-40 minutes. ( if your steaks are thicker it will take a little longer.)

This is an economical way to eat a great tender grass-fed meal. I set a timer for those 10 minute flips, and go throw in laundry, or blog, or fold a load of clothes. Everyone needs to make time to cook. It's doable. Be creative. Eat real food. It's so very important.

Sunday, January 19, 2014

Roasted Lemon Shrimp with Sweet Potatoes

I will be making this one again very soon! We all just loved it.

First, I put 3  12 oz packages of thawed shrimp in a big bowl. I added 2 TBSP olive oil, 1 head of fresh garlic, crushed, 2 TBSP freshly squeezed lemon, 2 tsp smoked sea salt, and freshly ground pepper, to taste. I stirred this all up and put it in the fridge to marinate.  Doesn't it look good?

Next, I rubbed a 9 x 13 baking pan with coconut oil.

I washed 4 big organic sweet potatoes, peeled them, and sliced them into 1/4 inch slices.  I placed these into the pan and drizzled 2 TBSP melted coconut oil over the top of them.
 I shook just a little more smoked salt and pepper over them and put them into a 450 degree oven for 25 minutes. They were fairly tender when I took them out of the oven and stuck a fork in them, to check.

Then, I took the shrimp out of the fridge, stirred them up, and topped the sweet potatoes with the shrimp and the marinade.  I put the casserole back into the oven for another 15 minutes.

Oh. My. Goodness.
I served this with roasted red peppers. I think it would be perfect beside a salad of field greens next time!

Saturday, January 18, 2014

Paleo Cocoa Mango Bars

I've been thinking about the upcoming 2014 Crossfit Open and then Regionals. Have you? Have you registered? Are you making your food plan as important a component as you should? I believe that real foods make a huge difference in your immune systems and your health.

Yesterday, I made these bars and they are very good. I've been experimenting with Vitacost brand Organic Sliced Mango. I've used it in my Paleo Island Crunch, and we all love it right out of the bag, but I knew it needed to take center-stage in a bar. Here's what I did:

I covered a 9 x 12 baking pan with aluminum foil and then rubbed coconut oil on that.

In a large bowl I stirred these ingredients:

1 cup old-fashioned oats
3/4 cup unblanched almond flour ( the kind with the hull still on when they grind it - nutrients!)
1/2 cup chocolate protein
2 TBSP cocoa
1 TBSP cinnamon
1/2 tsp sea salt

In small bowl I stirred the the wet ingredients:
1 egg
1/4 cup canned organic coconut milk
1 cup pumpkin (applesauce works, too)
1/4 cup raw honey, warmed just to a liquid
2 TBSP almond butter

Next, I stirred the wet ingredient mixture into the dry.

I added:
1/2 cup organic sunflower seeds
1/2 cup organic  pumpkin seeds
3/4 cup organic raisins
1/2 cup dried mango (I stack 3 or fours slices cut them into bite-sized pieces with scissors)
1/2 cup unsweetened coconut ( I always buy the big chunky coconut "chips")

I stirred that all up and spread it out in the prepared pan.

I baked these bars in a 325 degree oven for 30 minutes.
(We tried to let them cool before we cut them and ate them....)

             Here's a Throwback from Central East Regionals 2013 - we can't wait for 2014!
                            (photo from Kerry)

Tuesday, January 14, 2014

Paleo Slow Cooker Chicken and Vegetables

This recipe will bring you compliments and good health!

I put one heaping TBSP on coconut oil into my slow cooker.

I peeled a package of organic carrots, cut off the ends, and cut them in half. I thre them into the slow cooker. (don't take the short-cut of those already peeled carrots at the grocery - ask yourself why they aren't drying out....they're sprayed with chlorine....)
Next, I added:
 2 packages of organic chicken breasts
 a little bit of diced red onion (put as much as you like)
1 can of organic coconut milk
2 tsp smoked sea salt
1/2 tsp rosemary
1/2 tsp basil
freshly ground pepper, to taste

I let this cook on high for 4 hours. (You can also cook it on low for 8 or 9 hours)

About 20-30 minutes before the timer went off on this meal, I added one large red pepper, cut into bite-sized pieces and 1/2 bunch of asparagus. I broke off the tough ends of the asparagus and threw them into the compost bin. The edible part was broken into bite-sized pieces and put on top of the chicken mixture.
I gave it a stir and put the lid on for that last bit of time.
And, colorful!
And, good for you!

Sunday, January 12, 2014

Paleo Cocoa Almond Butter Cookies

Ger took third place in the Great Lakes Invitational 2014 this weekend! I was making these cookies while trying to keep up with all the Leaderboard changes! Whoo! He and Cassie definitely earned some paleo cookies.....

I put all the ingredients into a big bowl:

3/4 cup almond butter
1/2 cup coconut oil, warmed a little
1/2 cup honey
1 large egg
1 TBSP vanilla extract
1  1/4 cup almond flour
1/4 cup coconut flour
1 TBSP arrowroot powder (cornstarch will work, if you haven't switched over yet)
1 tsp baking soda
1 tsp baking powder
1/4 tsp sea salt

2 TBSP dark cocoa

I stirred this all up with a wooden spoon.
I placed parchment paper on two cookie sheets.
I used a small cookie scoop and filled one cookie sheet. I left them in the shape the cookie scoop leaves them in. In other words, I didn't press them down at all.

Next, I added a big handful of dark chocolate chips and stirred them into the remaining cookie batter. I scooped those out on the other cookie sheet. (Sometimes Ger doesn't want any sugar at all and even really dark chocolate chips will have just a little.... you may want to make your whole batch all the same way - either way!)

I baked them in a 350 degree oven for 9 minutes. We like them a little gooey. Do you?

I can't wait to have one with my bulletproof coffee in the morning.

Wednesday, January 8, 2014

BAM Broccoli Asparagus Mushrooms

               Happy 2 year anniversary, Feeding Ger Sasser! 
I posted my first paleo recipe two years ago today. It was One Pot Wonder. People had been asking me all kinds of questions like:
"What do you feed that BEAST?"
"What the heck is paleo?"
"What do you mean you don't eat bread? People can't live without bread!"
"How can I do this? I want to PR but I don't have very much time..."
"Where do I buy ______?" (fill in the blank)
"What about when I need something sweet?"

It's been a great two years! 296 recipes and counting.... so, here's another quick side dish to keep your immune system up and running.  It's called BAM!  (Broccoli, Asparagus, Mushrooms)

I put 1 tsp coconut oil and 1/4 cup chicken stock into a large skillet.
I cut up one bunch of broccoli.
I broke the ends off one bunch of asparagus (for the compost heap)
I cut two large portobello mushrooms into bite-sized pieces.
I put all the vegetables into the skillet and cooked the mixture on medium low until crisp-tender.
I added smoked sea salt, basil, and freshly ground pepper, to taste.
I sprinkled them with 3 TBSP pepitas (pumpkin seeds) just before serving.

It was delicious with my Orange Roughy in Coconut Milk Paleo. Ger and Cassie ate like the athletes they are! You can watch them in action this weekend on the live stream of the Great Lakes Invitational.

Sunday, January 5, 2014

Cocoa Crust Pumpkin Pie Bars

I'm getting lots of great feed-back on the Paleo Pumpkin Pie Bars, and I'd planned to make them this afternoon, but I was also craving something cocoa-y.  So this is a simple tweak of that recipe, and we are all eating even bigger pieces of it tonight! So, I think we like it even better!

Also, we are having  a contest on the Feeding Ger Sasser fan page on Facebook for the month of January, 2014.  I hope you'll join us there. Every time you post a photo of a Feeding Ger Sasser recipe, it's one entry. The prize (I'm starting small) is a 16 oz bag of organic black sesame seeds.

I started with the crust. I stirred up the following ingredients in a big bowl:
3 cups almond meal ( I use unblanched)
1 tsp sea salt
1/4 cup + 1 TBSP coconut oil, melted
1/4 cup honey  (if you use raw honey, like I do, you will need to warm it a bit so it's a liquid)
1 TBSP + 1 tsp vanilla2 TBSP dark cocoa
I stirred this up with a wooden spoon and pressed it down in a 9 x 12 glass baking dish.
I baked it in a 350 degree oven for 15 minutes.

                                             (You can see where my fingers pressed it out)

 I let it cool some while I mixed up the Pumpkin Pie part.

I rinsed the big bowl, and put it to use again for the top layer with the following ingredients:

2 cans organic pumpkin puree
1 TBSP cinnamon
1 tsp pumpkin pie spice
3 eggs
1/2 cup raw honey, warmed to a liquid
1 cup organic coconut milk from a can

I mixed all this up with a wooden spoon and then poured it onto the top of the crust layer.

I baked it in a 350 degree oven for 50 minutes.  I let it sit for a good while on a wire rack, to cool set up some before I tried to slice and serve it, but not too long - we couldn't wait, AND it's so good while it's warm and wonderful.

Anytime a dessert can be GOOD for you and count as a are fueling your life the right way.  So, My athletes are prepping for the Great Lakes Invitational next weekend. How about you?