Thursday, 21 February 2013

Riced Cauliflower

Well I needed something for dinner... and I have 3 heads of cauliflower in my fridge so I needed to make something.  Cauliflower mashed potatoes and cauliflower rice had been on my list of things to try out, and well, I went with the rice.  Salmon and rice, sounds like a fantastic meal!

I was a little worried about the taste because I could smell the sesame oil and coconut aminos, and thought it would taste too strongly of those flavors, but I was pleasantly surprised.  Very mild taste, nice texture and very satisfying.  I did add some Franks, but I would have added hot sauce to this meal if I had made it with regular rice. The true test will be if my husband will eat it when he gets back.

The recipe called for green onions and garlic, but considering it was fried rice, it needed something else.  I remembered that I had some left over carrots in the fridge, so I chopped them up and threw them in.  Looked much better with a little more color!!

  1. 1 head of cauliflower
  2. 3 tablespons coconut oil - I didnt measure my coconut oil, but I did add more through the cooking process
  3. 3 green onions, diced
  4. 2 garlic cloves, minced i used the pre-diced stuff I have in the fridge :-O
  5. 1 egg, whisked
  6. 1 teaspoon coconut aminos
  7. 1 tablespoon sesame oil
  8. black pepper I skipped this - I really am not a fan of black pepper
  9. I added chopped carrots
  1. rinse and dry the cauliflower and cut into florets
  2. place florets in food processor and process until  they are finely minced, looking like rice
  3. in a large skillet, melt the coconut oil over the medium heat
  4. add the cauliflower and saute for 5-6 minutes I really did not keep track of the time i was busy doing other things
  5. add the green onions and garlic and saute with the cauliflower for another 2-3 miutes
  6. push the cauliflower mixture to the side of the pan and pour the whisked egg onto the empty side of the pan and cook until the egg begins to firm
  7. mix the egg into the cauliflower mixture and add the coconut aminos, the sesame oil and black pepper
  8. taste your riced cauliflower and add more aminos or sesame oil if desired
Recipe from Everyday Paleo - Family Cookbook - Real Food for Real Life

Salmon - this was super easy.  I threw some lemon juice in a skillet with coconut oil and the salmon.  I seasoned it with Lemon Pepper seasoning and sauteed it until it was cooked through!  Yummy Yummy!

Hope you give the riced cauliflower a try, I really enjoyed it!!


Monday, 18 February 2013

Paleo Coconut Chicken Nuggets

My mission is to get Avery Paleo-ish.  She loves chicken nuggets, so I figure I have nothing to lose by starting there.  Store bought chicken nuggets are questionable at their best.    So far she has only eaten one, but she is in one of those moods where she really inst eating anything.  At least she ate one, and asked for more when I gave her a bite.  Oh, and I wanted to add some veggies to her diet, so I shredded some zucchini and mixed it in.  Zucchini is pretty tasteless without help, so it is a great addition that kids don't always notice!!  I think they are quite tasty, and would be happy to have a meal out of them myself!

When coating the nuggets in the flour/coconut mixture I found that it wasn't sticking, so I cracked and wisked up an egg.  Dip the nuggets in the egg, then the flour mixture.... WAY better.  It tells you to fry them, then bake them... you could just bake them. I would just bake the ones I wanted to put away for another day, then fry them up to crispy them at the time of eating.

Paleo Coconut Chicken Nuggets with Honey and Coconut Oil Carrots

  1. 1 pound ground chicken  - I used ground turkey
  2. 1 egg yolk
  3. 1 teaspoon onion powder
  4. ¼ teaspoon garlic powder
  5. ¼ cup + ½ cup almond flour
  6. ½ cup unsweetened shredded coconut
  7. ½ cup coconut oil
  8. Salt & Pepper
  9. Cinnamon
  10. Zucchini 

  1. Preheat oven to 375 degrees.
  2. In a bowl combine ¼ cup almond flour, ½ cup coconut and salt & pepper.  Mix to combine.  I added a little cinnamon to this step
  3. In a separate bowl, combine the ground chicken, ½ cup almond flour, onion powder, garlic powder, egg yolk and salt & pepper.  Mix well until everything is incorporated. this is where I pooped in the zucchini.  Be sure to pat it in some paper towels to take out some of the excess water, or you will have soggy nuggets.
  4. In a sauté pan, melt coconut oil on medium heat.  Take about 2 tablespoons worth of the chicken mixture and roll into a ball and then coat with the coconut and almond mixture.  I dipped in egg before dipping into the flour mixture.  I found it help the coating much better.
  5.  Repeat with the remaining chicken.  You should make about 15 to 18 chicken nugget/balls.
  6. In small batches place nuggets into heated coconut oil and cook on each side for about 3 to 4 minutes.  mine needed a little longer than this...
  7. Transfer balls to a parchment lined bake pan and place in oven for 4 to 5 minutes to allow the chicken to cook through.  Repeat with the remaining chicken nuggets.  I also cooked them a little longer in the over, but I did not keep track of the time.  You will know when they are ready!
Original Recipe:

I hope these work as well for you, as they did for me on the one nugget Avery ate ;-) I'm pretty sure she will love them when she gets her appitite back (poor muffin has a sore throat and hoarse voice)

Happy Cooking, and tricking your kiddos into eating veggies!!


Want to Join My Paleo 30 Day Challenge?

Some of my Co-workers had expressed an interest in trying Paleo, I mean how can you not want to try it when you see all of the deliciousness that I bring for lunch everyday?!?!   Since I will be posting regularly on my blog to help keep them going, I thought I would open it up to anyone who wants to join in.

Our Challenge starts February 25 and ends March 26.  If you want to join us, leave a comment on the post to let me know that your up for the challenge!  Keep us updated in the comments by letting us know what you are eating and how you are feeling.  It is much easier to make it through a challenge when you have a team to support you.

Below is the information I am sharing with my co-workers, so I can also share it with you!

PALEO – 30 Day Challenge
What is Paleo?
Also known as the Paleolithic diet or caveman diet, the Paleo diet consists of eating as our ancestors did. This means your diet should include:
·      Meat from animals (preferably grass fed)
·      Eat both fruits and vegetables, but favor the vegetables
·      Eat quality fats (avocado, coconut oil, nuts and seeds)

What Foods To Avoid:
·      Processed – prepackaged foods
·      Grains – wheat, rice, barley, quinoa, oats, etc
·      Legumes – beans, chickpeas, peanuts
·      Sugar  - high fructose corn syrup, artificial sweeteners, sugar
·      Dairy – milk, cheese, yogurt

Why Eat Paleo?
Grains contain gut-irritating lectins that damage the microvilli in our intestines, which leads to the widening of tight junctions  (leaky gut).  This allows particles (especially lectins) into your body.  Your immune system responds to these particles by destroying them and creating antibodies to go and search for more.  Some of these particles “interpolars” can resemble various tissues in your body so you become autoimmune (your immune system has waged war on your own tissue). Gut damage elevates systematic inflammation.

Milk elevates serum levels of Insulin-Like Growth factors, which increase the risk of cancer.  Milk also raises insulin levels and contributes to insulin resistance, which is associated with metabolic syndrome, type 2 diabetes, heart disease, Alzheimer’s disease and obesity.

Cottage cheese, butter, sour cream? (Providing they are full fat) they have had mostly everything but the fat removed, but they can still be problematic if they come from grain fed cows or if you have autoimmune issues.

Legumes although less problematic, they should be avoided because they contain similar properties to grains and can cause the same gut irritation.

Sugar is one of the main culprits that leads to obesity, diabetes, systematic inflammation and many other health conditions.

Beyond the scientific mumbo-jumbo, what most people find the most convincing is their own experiences, or listening to a friend or co-workers experiences.  So give it a go, what have you got to lose? 

Info courtesy of Everyday Paleo

Monday February 25 – Tuesday March 26

My Challenge to you is to eat Paleo for 30 days. 

Keep track of what you eat, and how your body feels.

Its not an easy challenge, but it wouldn’t be a challenge if it was.  We are doing it as a team in order to support one another.  There will be moments of struggle and weakness, but it helps having others there to support you.

During the first 2 weeks of changing your diet, don’t be surprised or discouraged if you have moments of feeling sluggish and tired.  This is your body adjusting to burning protein and fat as opposed to sugar!  You will snap out of it I promise so stay strong!

Most challenges say you should go hard core Paleo for 30 days and see how your body feels.  We are doing things a little differently. Cold Turkey is often hard, especially if you have a family who may not be on board. (my 2 year old certainly isn’t).  So have some liquid whipping cream (35% fat) in your coffee, make some Paleo “Treats” (using raw honey and pure maple syrup) in moderation.

I will update my blog (listed below) with some of the recipes I have tried and were delicious!

Start cleaning out your pantry. Donate all the stuff with a bar code on it to your local food bank (perhaps we can put a pantry cleanse box in the office and make one giant donation)

Useful Books: (I got all at Costco except Eat like a Dinosaur)
Practical Paleo – Diane Sanfilippo
Everyday Paleo – Sarah Fragoso
Everyday Paleo Family Cookbook – Sarah Fragoso
Paleo Slow Cooiking – Gluten Free Recipes Made Simple – Chrissy Gower
Eat Like a Dinosaur – Recipe and Guidebook for Gluten Free Kids – Paleo Parents

Useful Resources:                  

Sunday, 17 February 2013

Paleo Orange Chicken

Who doesn't love orange chicken?!?!  Isn't that the most popular item at North American Chinese restaurants?  Well it sure is mine, and being Paleo, it is NOT something you really get to indulge in!  When I found this recipe I was super excited, but also a little skeptical.  I really did not think it could compare to breaded, fried and sweet!  To make it even better.... the left overs were delicious too!! My only complaint is the sauce is a little runny, so you could thicken it up with a little almond or coconut flour (I'll let you know how that works out!)

Paleo Orange Chicken and Curry Spinach

So here is the original recipe with my input in red...
  1. 1 lb. boneless, skinless chicken thighs (cut into bite size pieces) I used chicken breasts
  2. 3 T fat (coconut oil works well here)
  3. juice of 2 oranges*
  4. zest from 1 orange
  5. 1 t fresh ginger
  6. 3 T coconut aminos or wheat-free soy sauce  I used coconut aminos
  7. 1 t chili garlic sauce or sriracha  I used siracha sauce, as garlic chili sauce has some not so great stuff in it
  8. 3 green onions, chopped  I bought green onions, but forgot to use them


  1. In a medium size sauce pot, add the orange juice, zest, ginger, coconut aminos and chili garlic sauce or sriracha. 
  2. Set over medium heat and let simmer to reduce and thicken while the chicken cooks. Mine never really seemed to thicken up
  3. In a saute pan, heat 3 T of the fat of your choice, over medium high heat. 
  4. Add the chopped chicken thighs and cook until a nice brown crust has developed on the chicken pieces, about 6 minutes. 
  5. Add the chicken to the sauce pot and stir to coat with the orange sauce. I let my chicken hang out in the sauce for a while so it really absorbed the flavor of the sauce.  I would almost be tempted to cook my chicken in the sauce.
  6. Serve topped with sliced green onions. 
*Taste your oranges. If they don’t taste orange-y, then neither will this dish. Use tangerines if you gotta or add a teaspoon of sweetener until you’re satisfied with the flavor.

Original Recipe:

Tonight I am going to try this recipe with some shrimp!  I will be cooking my shrimp in the sauce so I will let you know how it turns out!!

Happy Cooking!