Perfect Paleo Pumpkin Pie

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Ingredients for the crust:

2 cups of almond meal

1/3 cup of coconut flour

3/4 cup of coconut oil

6-8 TBS water

1/2 tsp cinnamon

1/2 tsp vanilla

1 tsp sea salt

Directions for the crust:

Set oven to 400 degrees.

I did not melt the coconut oil. I put all the ingredients in a bowl and mashed it all together with a whisk or large fork (a pastry blender would probably work better, I just didn’t have one on hand).

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Roll out dough on a surface dusted with almond flour-or between parchment paper that is dusted with almond flour, and place it in the bottom of the pie pan. This dough is not easy to work with and breaks easily. Try not to get frustrated. I had to do some patching and pressing. It doesn’t have to look perfect. There will be extra dough as this recipe is originally for the type of pie with a top and bottom crust.

Having the extra helped make it easier to work with.  🙂

Bake the crust for 10 at 400 degrees.  Remove from oven, and turn oven up to 425 degrees.

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Ingredients for the filling:

1 (15 ounce) can of organic pumpkin puree

1 (13.5) oz can of Native Forest Organic coconut milk

2 large eggs

1/2 cup of Grade B Maple Syrup

3 TBS coconut flour

1 tsp cinnamon

1/2 tsp salt

1/2 tsp ginger

1/4 tsp cloves

 

Directions:

MIX:  cinnamon, salt, ginger and cloves in small bowl.

BEAT: eggs in large bowl. Stir in pumpkin, maple syrup, and spices. Fold in the coconut milk.

POUR into pie shell.

BAKE in preheated 425° F oven for 15 minutes. Reduce temperature to 350° F; bake for an hour or until knife inserted near center comes out clean (mine took a little over an hour). You may need to gently cover the edges with foil if they start to brown too fast.

***Cool on wire rack for 2-3 hours. This step is necessary for it to firm up!

Serve immediately or refrigerate.

Top with whipped coconut cream!

 

Whipped Coconut Cream:

Refrigerate 2 cans of Native Forest coconut milk (not the reduced fat kind). Open the can and take the cream off of the top and place it in a bowl.

 

 

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*you can save the watery part for other recipes-you could even use it in place of water in dough for the pie!

 

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Whip with beaters until whipped cream consistency with 3 TBS Grade B maple syrup and 1 tsp of vanilla.

 

 Enjoy!

 

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Gluten and Dairy Free Pumpkin Mousse

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Fall is all about pumpkins! Here is my quick and easy pumpkin mousse recipe 🙂

Enjoy!

 

Ingredients:

1 can of Native Forest brand Coconut Milk, refrigerated overnight

1/3 cup of Organic Pumpkin Puree

3 TBS Grade B Maple Syrup

1 tsp vanilla

1 tsp pumpkin pie spice or cinnamon  +a little extra to sprinkle on top if so desired

 

Directions:

**Be sure to refrigerate the coconut milk over night**

1. Remove the thick cream layer from the top and place in a mixing bowl with vanilla. Whip with beaters on high speed until cream consistency.

2. Slowly drizzle in the maple syrup and continue to whip.

3. Fold in the pumpkin puree and pumpkin pie spice.

4. Scoop mixture into (4) small serving dishes, or (2) large.

5. Sprinkle with a little cinnamon or pumpkin spice on top.

 

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Enjoy!

 

 

 

Banana Cinnamon Pecan Parfaits

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The other day I was in a store that was selling these gorgeous banana cream pies. I thought…hmmm….how can I create the taste of bananas and cream without gluten or dairy. These parfaits came to mind! They are easy to make with whipped coconut cream. I love how pecans and cinnamon taste together. These were a real hit with the kids, and I felt good about them having this summertime treat!

 

I found these cool glass mugs at Target and they make great parfait dishes!

 

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Ingredients for 4 parfaits (use half for 2):

 

  • 2 cans of coconut milk refrigerated over night. As someone with many failed attempts at whipped coconut…see if you can find this brand:

 

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I like Native Forest because it has a lot of cream in it and the cream gets very firm. Other brands I have tried are more watery, and won’t whip up nice.

 

  • 4 TBS Grade B maple syrup
  • 4 bananas sliced
  • 2 tsp vanilla
  • 1 TBS cinnamon
  • 4 TBS chopped pecans

 

My little pecan chopper focusing:

 

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1. Scoop out the top fat layer of coconut cream from each can, and place it in a large mixing bowl. Do NOT include the liquid at the bottom. Just use the fat layer.

 

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2. Add the maple syrup and vanilla to the cream and whip it up good 🙂

 

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3. Layer the coconut cream and bananas in the parfait dishes. Top with cinnamon and pecans, and enjoy!

 

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About Me:

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My name is Kathryn…I am a mommy of two beautiful little people, a nutritional therapy practitioner, a lover of music, and I am passionate about using my body and staying strong. I am an avid reader/researcher about the science of nutrition, and how food affects the chemistry of our body. I also love to read about and explore spirituality. I try not to follow mainstream ideology, and I always look for more than one answer to things. I believe that it is important to take risks, and push your boundaries. We are capable of so much more than we believe. I feel it is important to reconnect with our ancestors-to get back to what makes us human, and what makes us really feel content and happy. We get so far removed from our roots at times that we seek short-term pleasure in foods and activities that give us a temporary high, yet leaves us feeling empty. Please join me on my quest to reconnect with life and each other at a deep and meaningful level. Take risks…find bliss!

 

What can a Nutritional Therapist do for you?

 

The payoff of hiring a Nutritional Therapist is that you will have the tools necessary to heal your digestion, balance your blood sugar and hormones, increase your energy, increase your self awareness, decrease inflammation, feel younger, stabilize your moods, and the list goes on and on!

Check out my Nutritional Therapy Services.

 

 

 

 

 

 

 

 

Crispy Italian Paleo Cauliflower Poppers!

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paleo fried cauliflower poppers

Growing up my mom would make us fried cauliflower. She would dip it in egg, and Italian breadcrumbs…and then fry it. It was dreamy and delicious. I wanted to create a grain-free version of this with some yummy dipping sauces! These came out amazing! The kiddos devoured them as an after school snack. There are many ways they can be changed up.

I was just thinking these would be great coated in buffalo sauce, minus the Italian seasonings!  Play around with different variations. I will give you the recipe I did, but feel free to change it up to your preferences! At the end of this I will list variations.

It all starts with a big ole head of cauliflower!

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head of cauliflower

I chopped it up into 1-2 inch pieces:

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Then I used a pot with a steamer basket and cover. I steamed the cauliflower over med high heat until tender (approx 8-10 min)

steam the chopped cauliflower

I set the cauliflower aside to cool, and made the batter.

Ingredients for Italian fried:

2 eggs

sea salt and pepper to taste

1 TBS onion powder

1 TBS garlic powder

1 TBS dried parsley

1 TBS dried basil

1/2 cup of tapioca starch

1/2 cup of Tropical Traditions red virgin palm oil or unrefined coconut oil for frying

Directions:

Whisk the 2 eggs with some sea salt and pepper:

2 eggs, sea salt and pepper

Mix the seasoning in with the tapioca starch:

seasoning in tapioca starch

Warm the oil for frying over med-high in a frying pan (notice palm oil is red, hence giving the cauliflower a red hue):

oil for frying

Next dip the pieces of cauliflower in the egg, and then dredge them in the tapioca mix:

dip and dredge them

dip like this

dredge like this

Finally, fry the cauliflower in the oil flipping to brown on all sides:

fry that cauliflower

Finished cauliflower:

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Dipping sauces:

This Paleo Ranch dressing that I created over the summer:

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I also used marinara sauce:

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Happy Snacking!!!

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Variations:

Instead of Italian, you could make Indian inspired fried cauliflower with turmeric and curry. You can also make “buffalo” style with red pepper and dip in buffalo sauce before serving! There are plenty of ways to play around with seasonings to put in the the tapioca!

 

 

try different dipping saucestry different variations

Sweet Potato Jack O’ Lantern Crisps!

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These cute little pumpkins are not difficult to make, and you can play around with your favorite spices on them!

Oven 350 degrees

Ingredients:

1 Large sweet potato sliced on the thinnest setting with a mandolin slicer, or thinly sliced by hand

3 TBS of melted ghee or melted coconut oil

1 tsp sea salt

1 tsp onion powder

1 tsp cinnamon *or for a more smoky taste, skip the cinnamon and use smoked paprika*

Directions:

1. Slice the sweet potato:

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2. With a small sharp knife, carve the face into each pumpkin (this is not as difficult as it looks, I actually did it fairly quickly. Poke the faces out. I saved the pieces I cut out for another recipe (can be sauteed with other veggies, mixed with eggs, etc)

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3. place on a cookie sheet in a single layer, and pour melted ghee over coconut oil over the pumpkins:

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4. Roast in the oven for approx 25 minutes or until crispy (flipping them once halfway)

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Transfer to a plate and serve! My kids devoured these as an afternoon snack. They make a great side to dinner as well 🙂

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Grain-Free Blueberry Lemon Pie with Whipped Coconut Cream

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I LOVE blueberry pie! I love it with a hint of lemon and not overly sweet. I used the same crust recipe I created back in April for the strawberry rhubarb pie. I used berries that the kids and I picked last week and froze. The kids and I had half the pie eaten within an hour. It holds together best if you are patient and let it set. Otherwise you might be eating pie soup!

 

 

Here is what my kitchen looked like in the midst of pie making:

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*Note the small purple play doh rolling pin.I somehow miss-placed and lost my full sized rolling pin…so I had to improvise!

 

Here is the recipe! Enjoy!

 

Ingredients for the crust:

2 cups of almond meal

1/3 cup of coconut flour

3/4 cup of coconut oil

6-8 TBS water

1/2 tsp cinnamon

1/2 tsp vanilla

1 tsp sea salt

 

 

Ingredients for the filling:

4 cups of frozen blueberries

3 TBS coconut oil

1/2-3/4 cup of raw honey (I used 3/4 as these were tart blueberries)

zest from one lemon finely diced (about 2 TBS)

3 TBS tapioca starch

1 TBS cinnamon

 

Directions:

1. Set oven to 375 degrees

2. make crust-I did not melt the coconut oil. I put all the ingredients in a bowl and mashed it all together with a whisk or large fork (a pastry blender would probably work better, I just didn’t have one on hand)

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3. make dough into 2 separate balls

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4. roll out dough from one of the balls on a surface dusted with almond flour-or between parchment paper that is dusted with almond flour, and place it in the bottom of the pie pan. This dough is not easy to work with and breaks easily. Try not to get frustrated. I had to do some patching and pressing. It doesn’t have to look perfect.

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5, Roll out the second ball of dough and cut it with cookie cutter to make shapes to go on top of the pie (I find this easier and more aesthetically pleasing than trying to do a full covered top)

 

6 Make the filling:

put the blueberries in a big pan with the honey, coconut oil, cinnamon, and lemon zest. Turn heat to med/low and cook stirring frequently until blue juice begins to form at the bottom of the pan, and blueberries start to break down some.

 

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 7.  Turn off the heat and pour the blueberry mixture into a bowl. Remove about 1/4 cup of the juice and put it in a small bowl. Whisk the tapioca starch into that “blueberry juice”

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8. Pour the tapioca mixture in with the blueberry mixture and stir well. Pour this mixture into the pie crust, and cover with cut out shapes.

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9. Put the pie in the oven and bake for approx 45 minutes to one hour. *tent with foil for the last 15 minutes to prevent over-browning of the outer crust.

10. Let the pie be!!! It needs to set. If you cut it too soon you will have blueberry pie soup! You can set it faster in the refrigerator.

 

Coconut Whipped Cream:

refrigerate 1 can of coconut milk (not the reduced fat kind). Open the can and take the cream off of the top and place it in a bowl. *you can save the watery part for other recipes-you could even use it in place of water in dough for the pies!  Add 1 TBS raw honey, 1/2 tsp vanilla and whip with beaters on high until stiff.

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*I put my whipped coconut cream in the freezer for a bit so it would be sort of “ice creamy” to have on top of the pie.

Enjoy!!!

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Guest Post: Bacon Almond Butter Cups!

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bacon almond butter cups

 

Chocolate with Bacon? Sweet and Savory. Helllooooooo!!!

 

I would like to introduce to you my dear friend Laura! Laura made these delicious Bacon Almond Butter Cups and I am thrilled to share the recipe with you all!

 

 

 

Here is a brief bio of Laura:

“I am 31-year-old a stay-at-home mom who has always had a passion for cooking and baking. After struggling with weight and food addiction my entire life, I discovered the Paleolithic lifestyle. I have been Paleo since November of 2011, and since then I have lost a total of 60 pounds and have dropped 5 dress sizes. My overall health has improved drastically as well, with increased energy, clearer skin, healthier digestion, significantly fewer headaches & sinus struggles, and better sleeping patterns. My new Paleo lifestyle and my passion for cooking are perfect companions, and I have been having a blast in my kitchen exploring all sorts of new recipes and foods! I believe whole-heartedly in a clean, natural approach to health, and that all begins from the inside. It starts not only with the quality of the food we consume, but also our relationship with food and with ourselves. I just hope that my story can help others find their path to healthy living!”

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Laura can be found on:

instagram: www.instagram.com/lpepps

twitter: www.twitter.com/lpepps

 

 

Bacon Almond Butter Cups:

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Bacon Almond Butter Cups (makes 6 full sized muffin cups)

 

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Note: This recipe is a great base for any simple chocolate candy. I make candy bars out of this mixture & add all sorts of extras!

3/4 cup Coconut Oil

1/3 cup Raw Honey

6-8 Tbs Organic Cacao Powder (depending on richness of flavor you want)

Put coconut oil into a microwave safe bowl & just barely soften (approximately 15 secs in microwave)*. Add raw honey & cacao powder to oil & wisk together. You should have a soft icing consistency.

*If the coconut oil gets too melted, the honey will not blend with the oil. If it gets too melted allow it to cool to a thicker texture

 

 

Almond Butter Bacon Filling

4-6 slices of crispy fried bacon

1/4 cup Natural Almond Butter (made with just almonds or almonds & salt)

1 tsp Raw Honey

Mix almond butter and honey. Crumble crispy bacon & mix into the butter

To Assemble:

In a silicone muffin pan (or a metal muffin tin with foil-lined cupcake liners) drop just shy of a Tbs of chocolate into the bottom of 6 muffin cups. Add a dollop of Almond Butter Filling in each cup. Top each cup with more chocolate. Place in the freezer to harden quickly. They will only need to sit in the freezer for about 15-20 min. After that, place in the refrigerator to keep. Keep in mind, as with any coconut oil-based no-bake treat, it will soften quickly once out of the refrigerator.

 

 

Enjoy!!!

 

 

 

Dark Chocolate Coconut, Almond Butter and Raspberry Preserve Cups

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I was brainstorming chocolate raspberry ideas and love the taste of almond butter and preserves together (before going paleo I would eat almond butter and jelly sandwiches. I feel much better not eating them, but I miss that combination). I picked up some low-sugar organic raspberry preserves and created these cups (inspired by peanut butter cups). They turned out fantastic! They are not too difficult to make either. These store well in the freezer.

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Ingredients:

2 bars of 85% or darker dark chocolate. I used Green & Black’s organic…3.5 oz bars (2 of them)

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1/2 cup of coconut oil

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3/4 cup of unsweetened shredded coconut plus extra to sprinkle on top

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Almond butter (I used Trader Joe’s crunchy unsalted)

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Low sugar raspberry preserves (extra points for homemade)

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1 tsp vanilla and a pinch of sea salt

 

 

Directions:

 

1. Line a muffin pan with 12 cupcake liners

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2. In a small saucepan melt the chocolate with the coconut oil, vanilla, sea salt, and 3/4 cup of the shredded coconut.

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3. Using a spoon spoon a small amount of melted mixture into each of the cupcake liners (about 1/2 inch).

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4. Put the tray into the freezer for about 15 minutes and then remove it.

 

5. Spoon about 1/2- 3/4 tsp of raspberry preserves on top of each one.

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6. Spoon about 1/2 – 3/4 tsp of almond butter on top of the jelly.

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7. Spoon the remaining chocolate mixture on top of each one, and sprinkle some shredded coconut on top. Immediately stick the batch back in the freezer before the coconut sinks in!

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8. Wait about 15 more minutes and they are ready to remove from cupcake liners and place on a plate. Store in the freezer, especially in the summertime as they melt easily.

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Enjoy!!

 

 

 

Brownie Truffle Bites

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After making the blood orange snack balls I wanted to experiment with cacao and make a truffle type snack. I came up with these brownie bites. They have the texture and taste of a chocolate truffle-everyone enjoyed them!

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1 cup of walnuts

1 TBS coconut flour

2 TBS coconut oil

2 TBS raw creamy honey

1 tsp bourbon vanilla

2 TBS  cacao powder (I used nativas naturals brand)

1 cup unsweetened shredded coconut

1 teeny pinch of sea salt

optional but delicious: zest from 1 orange (if you like chocolate and orange together)

Directions:

pulse everything together in a food processor-

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Roll into small 1 inch balls-they are oily but firm up once you refrigerate them.

*you can roll the balls in shredded coconut or in some cacao powder.

refrigerate to firm them up,

Enjoy!

 

 

 

Blood Orange Coconut Balls

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I love the taste of oranges, and wanted to make an orange flavored snack with a Lara Bar (soft/chewy) kind of texture. I came up with these blood orange coconut balls! They have an orange/vanilla (creamsicle) taste.  I found them sweet and satiating. The kids really enjoyed them as well!

 

Ingredients:

zest and juice from 1 blood orange (finely dice the zest) My boys always ask me to get blood oranges (probably because of the word “blood”). I’m sure any kind of orange would taste great.

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1 cup of walnuts (macadamia nuts or cashews would work as well)

3-5 medjool dates (depending on your preference for sweetness)

1 cup of unsweetened shredded coconut, plus extra for rolling the balls in

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1 tsp bourbon vanilla

1/2  tsp orange oil (optional-the zest and juice gave a nice orange flavor-the oil intensified the flavor)

1 TBS coconut flour

2 TBS coconut oil

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Directions:

pulse the walnuts in a food processor for about 30 seconds-add the rest of the ingredients and pulse until it forms one large ball.

roll into small balls (1 1/2 inch-ish)

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roll balls in unsweetened shredded coconut

*refrigerate for a firmer texture-store in airtight container in the refrigerator

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Enjoy!