Chewy Chocolate Superfood Energy Bars

Yes, I admit it. There was a time in my life when I was the sort to replace an entire meal with a so-called "energy bar" which was actually nothing more than some nasty soy protein isolate, fake sugar and processed genetically modified ingredients. In honesty, they didn't give me any energy at all. However when I ate those I was in "diet mode", a.k.a. state of constant deprivation, so eating a chocolate protein bar was like my treat. In retrospect, I realize that eating those nasty things were more of a punishment than a "treat". Now, I eat real food. I don't diet, and I don't use these tasty energy bars to replace a meal. I just eat them when I want them! What a concept! There is nothing fake, processed, or genetically about these bars! Just lots of healthy fats, energy-giving carbohydrates, satiety-providing protein,  and chocolatey deliciousness. Enjoy!

Ingredients:

1 lb dates, soaked for 15-20 minutes in hot water (I used Medjool but feel free to use whatever kind is available to you)

1/2 cup raw cashews, soaked and dried

1/2 cup raw almonds, soaked and dried

1/4 cup hemp seeds (if you don't have hemp, you could use chia as well). 

1 tbsp raw cacao 

1 tsp vanilla extract

1 tbsp extra virgin coconut oil

3 tbsp goji berries (if you don't have goji, you can use whatever dried fruit you have). 

Directions:

Put your cashews and almonds in your food processor and pulse until the nuts are coarsely chopped. Dump the nuts into a seperate bowl.

After dates have soaked, remove the pits and place them in your food processor. Process until the dates are smooth. You'll have to stop and scrape down the sides a few times.

When the dates are smooth, add the ground buts back in. Also toss in the cacao, vanilla, hemp seeds, coconut oil and gogi berries. Pulse to combine.

Line an 8x8 baking dish with parchment paper for easy removal. Turn the mixture out into the dish. Wet your hands with warm water and push the mixture down into the pan so that it's in an even layer.

Refrigerate to let the bars harden for at least 30 minutes. When the bars have set, remove them from the pan by pulling up on the parchment paper.

From here, you can cut them into any shape you like. Store them in the fridge in an airtight container for up to a week. 

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Slow-Cooker Beef Stroganoff

Some of my favorite recipes are classic comfort foods that I've made over into what I feel is a healthier version. This way I can enjoy the good old midwestern foods that I grew up on more often! Beef Stroganoff is one of those classics and it's also one of my husband's favorite meals. Traditionally this dish is quite heavy and includes ingredients such as white flour and pasturized sour cream and then is served over egg noodles. So of course, I set out to create an easy-to-make, healthier Beef Stroganoff and I succeeded! At least my husband says so, which means a great deal to me. In fact, he said it was ALMOST as good as his mother's. Now that's pretty impressive because it's always hard to replicate a dish that you grew up on and have it successfully invoke those nostalgic feelings. That, and because his mother used cream of chicken soup in hers!

I served this stroganoff over whole grain fusilli (just because I knew my hubby would want pasta with it) but you can feel free to serve it over brown rice. Or, to make this Paleo friendly, you can serve it over zucchini noodles, some green beans, or grilled portabella mushrooms. All would be equally delicious!

Ingredients:
-2 lbs grass-fed ground beef
-2 medium onions, diced
-2 lbs crimini or button mushrooms, sliced
-3 cloves of garlic, minced
-2 tbsp dijon mustard
-2 tbsp werchestershire sauce
-3/4 cup coconut milk (here's how to make your own).
-3/4 cup beef stock
-1/2 to 3/4 cup plain greek yogurt (here's how to make your own)
-sea salt and pepper to taste
-1/2 cup slivered almonds (optional)

Directions:
-Brown the ground beef in a skillet over medium high heat on the stove. Season with sea salt and pepper. This first step is optional, but it only takes a few minutes, and it really adds to the flavor of the dish. However, if you're in a hurry, you can go ahead and skip it and just add the beef directly to the slow cooker.
-While beef is browning, place your dijon and werchestershire sauce in the bottom of the crock pot and stir it up to combine.
-Add in the onions, mushrooms and garlic.
-When the beef is browned, add it to the crock pot. Another bonus of browning it seperately is that you can discard the grease or save it for another use and it doesn't end up in your dish.
-Add in the coconut milk and beef stock. Season with salt and pepper. Stir well until everything is combined.
-Put the lid on and cook on low for 6-8 hours or high for 3-4 hours.
-When you're about ready to serve, take the lid off and turn the crockpot off. You need to let it cool off for about 15 minutes before you add in the yogurt, else it will curdle. If you're skipping dairy these days, omit the yogurt alltogether and it will still be delicious!
-In the mean time, brown up the almond slices in a skillet with some butter until deeply golden. This step is also optional. I had never had beef stroganoff with almonds on it until my mother-in-law served it to me that way and I have to say it's delicious. It adds a great crunchiness to the dish.
-Also during this time, prepare whatever you intend to serve it with, whether it be rice, pasta, green beans, etc.
-When the dish has cooled slightly, stir in the yogurt (if using). Taste and adjust seasoning with salt and pepper. Enjoy!



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Lemon Thyme Roasted Chicken

For some reason, I think people are intimidated by cooking the whole bird. I'm not sure why the whole bird got a bad rap and why boneless skinless chicken breast is all the rage. Don't get me wrong, bonless skinless breast has a place, but for my money, the whole chicken is where it's at. You can eat it for dinner the first night, save the rest of the meat for chicken salad or sandwhiches, and make a delicious homemade stock from the bones. Nothing is wasted. 

I've got a GREAT method for cooking the whole bird that yields moist, juicy meat and crispy brown skin every time! For this method, I recommend that you use a bird no larger than 4 lbs, which coincidentally is about the size of the average organic supermarket chicken. Non-organic chickens may be upward of 7-8 lbs because they're pumped full of steroids and growth hormone (not to mention antibiotics:/). If you use a bird much larger than 4 lbs, the skin will burn before the chicken is thoroughly cooked. If 4 lbs is not enough to feed your family, by all means make two! Chicken never goes to waste, especially one as tasty as this.

Ingredients:
-1 whole organic chicken (3-4 lbs) (if the bird came with giblets, remove them and save them for stock or prepare the organ meats however you like them- whatever you do, do NOT throw them away..they're like gold:))
-1-2 tbsp coconut oil
-1 stick of unsalted, grass-fed butter (such as Kerrygold)
-2 onions. Quarter one. Slice the other into 1 inch pieces.
-2 lemons. Zest both of the lemons and then cut them in half.
-fresh thyme, about 20 sprigs (if using dried, about 1 tbsp). Strip the leaves off of half of the thyme sprigs. Leave the leaves on the other half of the thyme.
-3 cloves of garlic, smashed
-sea salt and pepper
-a combo of mixed root veggies. I used carrots, potatoes and onion

Directions:
-Preheat your oven to 425 degrees F.
-Prepare your root vegetables. You can use whatever you like, just make sure they are all cut approximately the same size. Place them all in the bottom of your baking dish. Toss with coconut oil, salt and pepper. Squeeze one of the lemons over the veggies. The vegetables will serve as your roasting rack!  
-Prepare your compound butter. Make sure your butter is room temp. This will make mixing easy. In a small bowl combine butter, lemon zest, and the thyme that has been removed from the stem.
-Season the bird LIBERALLY with sea salt and pepper, making sure to season the outside, the cavity and underneath the skin on the breast.
-Spread your compound butter all over the bird, making sure to get some underneath the skin on the breast.
-Stuff the cavity of the bird with the quartered onion, garlic cloves, remaining lemon halves and thyme sprigs. Place the chicken in the baking dish on top of the prepared veg. 
-Tuck the wing tips underneath the bird so they don't burn. Tie the legs together with kitchen twine to help keep the ingredients inside the cavity.
-Roast UNcovered for 15 minutes per pound. So if your bird is 4 lbs, roast for 1 hour.
-This is the MOST IMPORTANT STEP. DO NOT skip it. This is where the magic happens people. When you remove the bird from the oven, loosely cover it with foil and let it REST and carry-over cook for at least 20 minutes, 30 is better. If you cut into the bird right now, a couple of things will happen. 1) It will be slightly undercooked-- no good for poultry. 2) Every bit of juice will run out of the bird and it will become dry--yuck. I know it's tempting to cut into right now because it looks so good, but fight the urge. It will be worth it! When it has properly rested, cut and serve with the roasted veggies! Enjoy!

*Please use organic ingredients when possible.

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Chewy Chocolate Chip Almond Butter Granola Bars

Store bought granola bars are one of those fake health foods that many are easily fooled by due to some slick marketing tactics. But is has raisins in it! Or, it has whole grain! Who cares. It probably also has high fructose corn syrup in it! If you don't know about the dangers of HFCS, read here. It may even have MSG in it (read about that here) under the guise of 'natural flavors'. But granola bars CAN be healthy. They CAN be a tasty treat you can feel good about giving the kids for an afternoon snack. They also have lots of fiber and protein to help you feel full!

This particular version of these bars is quite decadent because it has chocolate chips in it. It's not your everyday version, but it deserves to be in the rotation. You can change this basic recipe up so many ways. Omit the chocolate chips and add in some raisins and cinnamon and you have a completely different treat. Add in whatever sort of dried fruit or spices you like. Feel free to get really creative. You really can't ruin them!

I know that some people are still scared of fat, so before you gasp at all the fat in this recipe, remember a couple of things: 1) Healthy fat is your friend. All of the fats in this recipe are healthy fats, that are actually essential to proper metabolism and absorption of various vitamins and minerals. They're also GREAT for your child's growing brain! 2) The fat is divided over the whole recipe. You're not going to sit down and eat the whole pan, although you may want to.


Ingredients:
-1/4 cup extra virgin coconut oil
-1/2 cup almond butter (look for a brand that is JUST almonds)
-4 tbsp maple syrup
-1 tsp vanilla
-1 egg
-1/4 cup coconut flour (here's how to make it at home)
-1 cup old fashioned rolls oats
-1 cup finely chopped mixed nuts (I used almonds and walnuts)
-1/4 cup flax meal
-1/4 cup Chocolate Chips
-3 tbsp chia seeds

Directions:
-Preheat your oven to 350 degrees F. Prepare an 8x8 baking dish with either coconut oil or butter. Alternately, you can line it with parchment paper. This makes for easy removal!
-In a large mixing bowl, combine coconut oil (melt and let cool if solid), maple syrup, vanilla and egg. You can mix it by hand or use a hand mixer. Just make sure that it is well incorporated.
-In a separate bowl, combine,coconut flour, oats, nuts, flax, and chia. Combine dry ingredients, making sure to get the lumps out of the coconut flour.
-Combine the wet with the dry until well incorporated. Fold in your chocolate chips.
-Pour the mixture into your prepared baking dish. Wet your fingers with warm water and press the mixture down into the pan so that it's evenly distributed.
-Bake uncovered for 20-25 minutes until brown around the edges.
-Let cool, cut into the shape of your choice. You MUST let these cool before you cut them, else they will fall apart. Trust me...did that. Store in an airtight container for up to 2 weeks. They won't last that long. Enjoy!

*Please use organic ingredients whenever possible.

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How to make Coconut Flour

If you've been following me for a bit, you probably know that I love coconut in pretty much all of it's various forms, so I'm always looking for ways to use it. That includes coconut flour. It's a great grain-free substitute for white or wheat flour that can be easily incorporated into your baked goods. However, coconut flour can be a little costly, along with everything else touted as "healthy". So there are a couple of things that I do to save money. 1) I try to make as much as I can at home, from scratch. Generally, things you make yourself are going to be cheaper because you don't pay for things like extra packaging, middlemen and mark-up. 2) I try to reduce my waste as much as possible. For instance, I don't throw away the stems of my mushrooms. I freeze them and store them in the freezer for my next batch of stock. I don't throw away the tops to my carrots. I juice them! And I do NOT throw away the pulp from my Homemade Coconut Milk! I make coconut flour!

Orange Balsamic Chicken with Roasted Root Veggies

One of the main reasons I hear people say that they don't do organic poultry is because of the cost, and rightfully so. Yes, it can be very pricey. But there are ways to stretch a buck when it comes to organic chicken. First, and most important to me, is to always buy a cut with the bone in! Generally when you cook meat with the bone in, it ends up tasting better because cooking on the bone helps retain the moisture of the meat. It also adds great flavor! I got these organic chicken drumsticks for $1.99 a pound! Also, when you buy the meat with the bone in, you can re-purpose those bones into a delicious, nutritious, no-fuss homemade stock! This is also a cost-saver, as a quality stock can be quite expensive. Next, buy the whole bird! I can usually find whole organic chicken for around $2.29 per pound. But you have to know where to look. Local farmers at the farmer's market usually have a great price on chickens, as well as do warehouse stores like Costco. And they will usually go on sale about every 6 weeks or so, so when they do go on sale, buy a few! Stock up! You can serve some of the chicken for dinner, and save some for sandwhiches or chicken salad for your kid's school lunch the next day. This meal was particulaly cheap because I served it with roasted carrots, potatoes and onions. You can't get much cheaper than that! And it's all in one pot! Major Bonus! Here's the recipe:

Ingredients:
-1-2 lbs of chicken drumsticks (depending on the size of your family)
-2 onions, cut into eighths
-6-8 medium sized carrots, cut into 2 inch chunks
-6-8 small-medium sized potatoes (I used baby yukons) cut into 2 inch chunks
-4-5 cloves of garlic, peeled and smashed
-4 tbsp coconut oil or butter (melted), whichever you prefer
-2 tbsp fresh rosemary, chopped
-1 orange
-1/2 cup balsamic vinegar
-sea salt and pepper to taste

Directions:
-Preheat your oven to 425 degrees F.
-In a large mixing bowl, toss all of your veggies and garlic in 2 tbsp of your oil or butter, 1 tbsp of the rosemary, half of your balsamic vinegar, and some sea salt and pepper to taste. Once everything is well coated, pour into a large roasted dish. I just used my 8x11 glass dish.
-Zest the orange and set the zest aside. Slice the orange into thin slices and place the slices on top of the veggies.
-In the same mixing bowl you used to toss the veggies, place your chicken, the remainder of your oil, the other tbsp of rosemary, the other 1/4 cup of balsamic vinegar, the reserved orange zest, and some sea salt and pepper. Toss to coat.
-Place the chicken legs on top of the veggies and orange slices.
-Roast uncovered in the oven for 40-45 minutes until the chicken is nicely browned and the juices run clear.
-At this time, remove the chicken from the pan and set aside to rest. Your veggies will still be a bit firm, so give them a stir and return them to the oven for an additional 15 mintes or until cooked to your liking. Enjoy!

*Please use all organic ingredients when possible.

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Roasted Sweet Potato and Corn Salad

Although this dish is great any time of year, for me it's a decidedly summertime dish. The brightness of the cilantro and lime with the sweetness of the potatoes and corn makes the salad super versatile.This dish works great as a side dish alongside some simply grilled chicken or pork chops, but is also substantial enough to be eaten as a meal in itself, which is how I ate it for my dinner tonight! You could also load it up in some lettuce cups or a sprouted grain tortilla. Anyway you serve this salad, it's delicious, nutritious and satisfying. Enjoy!

Ingredients:

2 medium sized sweet potatoes, medium diced
1 tbsp coconut oil
1 large tomato, seeded and medium diced
1/2 cup red onion, finely chopped
1 cup corn (I used frozen, but you can use canned or fresh)
1 15 oz can pinto beans, drained and rinsed (you can use dried beans and soak and cook them if you plan that far ahead)
1 cup fresh cilantro, chopped
2 tsp ground cumin
1 tsp chilli powder
1 tsp dried oregano
juice of 2 limes
2 tbsp honey
2 tbsp extra virgin olive oil
sea salt and pepper to taste

Directions:
Preheat your oven to 425 degrees F. Toss your diced sweet potato with the coconut oil, cumin, chilli powder and oregano and spread evenly on a sheet tray. Roast for 20-25 minutes until golden brown and crispy, turning once halfway through cooking.
In the mean time, place honey, lime juice and olive oil in the bottom of a large mixing bowl. Whisk to combine.
Add in corn, beans, tomato, red onion and cilantro. Stir to combine.
When the sweet potatoes have finished roasting, add them to the mixing bowl with the other ingredients and fold them in.
Taste and add salt and pepper to taste. Enjoy!


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Basil Aioli

We eat mayo so infrequently in our home that it's really not worth even having on hand. I do however, always have the ingredients on hand to make my own aioli. So on the rare occasion that we have a recipe or meal that calls for a creamy condiment, I go to this aioli. The basil is optional. You can omit it and subsitute roasted garlic or roasted red pepper or whatever you like. This is really just a method. Before I made it I had this idea that it was this complicated emulsion process and it probably wouldn't turn out. I was so wrong. It takes about 2 minutes and turns out beautifully everytime. Here's the recipe:

Ingredients:
-1 whole egg and 1 egg yolk
-1/2 tsp dijon mustard
-juice of 1 lemon
-sea salt to taste
-1/2-3/4 cup oil. I used extra virgin olive oil. This is a pretty strong taste to a lot of people. You can use a different type. Coconut oil works fine, but you may get a coconut taste to your aioli. You could use sesame oil. You can use a combo of oils. Whatever you like. It's up to you.
-1 cup packed basil leaves

Directions:
-Place your eggs, dijon, lemon juice and sea salt in the food processor or blender. I used my Ninja. Pulse a few times to combine.
-With the motor running, very slowly stream in your oil. Let the motor run for 1 to 2 minutes or until your aioli thickens to a consistency you like.
-Add in your basil and blend until incorporated. Taste for seasoning and adjust. Enjoy!

Store in an airtight container for up to a month in the fridge.

*Please use organic ingredients when possible.

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Pineapple Ginger Zinger Juice

This juice is stuffed with awesome nutritious ingredients, but I wan't to focus on the parsley! Parsely is one of those herbs that I feel is seriously under-rated. It's not just for garnish people. Oh no. Sometimes you have to let the parsley take center stage, and this juice does just that!

In the essential oils of parsley lies an organic compound called myristicin. If you forget that word forever that's fine. Just know that myristicin is responsible for inhibiting tumor formation, helping to fight free radicals in the body (those things that cause the C word), and neutralizing carcinogens! Parsley is also anti-inflammatory and full of vitamins B9 (folate), C and K (so check with your Dr. if you're on coumadin before making a meal out of parsley)! 

This juice is sweet and refreshing! Enjoy!

Ingredients:
-1 large handful of parsley
-4 stalks of celery
-4 leaves of kale
-1 inch knob of fresh ginger
-1/4 of a fresh pineapple
-1 lemon

Directions:
-Chuck it all in the juicer (not the blender) and drink immediately! Enjoy!

This is a JUICE! Not a Smoothie! If you want to blend it all up and drink it as a smoothie, be my guest. However I make no promises that it will taste good!

*Please use organic ingredients when possible.

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"6 Health Benefits of Parsley." 6 Health Benefits of Parsley. N.p., 26 Mar. 2011. Web. 01 May 2013. <http://www.healthdiaries.com/eatthis/6-health-benefits-of-parsley.html>.