Feeds:
Posts
Comments

Archive for November, 2010

I love a good Sunday brunch and growing up brunch was always a stack of steaming pancakes, buttered and drenched in pure maple syrup served with a side of crispy bacon.  Up until I was in my teens, pancakes in our house were delivered courtesy of Aunt Jemima, a prepackaged mix consisting mainly of bleached flour, sugar and preservatives (yikes!).   Later, my mum traded in Aunt Jemima for her own recipe and what she still believes to be a much “healthier” version made using whole wheat flour.  While both were equally delicious, they are both full of refined grains and sugar, making them far from paleo friendly.   

Since moving to a paleo/primal lifestyle, I’ve been experimenting with pancake recipes and think I have finally come up with a recipe that makes super light and fluffy pancakes that I believe are far tastier than the traditional paleo pancakes that use almond meal or coconut flour as their base.  The trick I found to making these ones light and fluffy is to beat the egg whites into soft peaks before adding the remainder of the ingredients.   These pancakes are fluffy, delicious and taste just like pumpkin pie.  Feel free to serve them up with some fresh berries and bacon because bacon makes everything better!!!

Ingredients:

  • 1 egg
  • 1/4 cup egg whites
  • 1/4 cup organic pumpkin puree (make sure you use puree not pumpkin pie filling)
  • 1 tbsp raw almond butter
  • 1 tsp pure vanilla extract
  • 1/8 tsp vanilla seeds (optional)
  • 1 tsp pure maple syrup (optional)
  • 1 tsp pumpkin pie spice
  • cinnamon to taste (optional)
  • 1 tsp coconut oil

Directions

  1. Separate egg.  Place yolk in one bowl and egg white in another.
  2. To the bowl with the egg white, add the additional 1/4 cup of egg whites.   Beat egg whites with electric mixer on high-speed until soft peaks occur ~ 2-3 minutes (you can also use a whisk, but this will take much longer!)
  3. To the bowl with the yolk, add the remaining ingredients (pumpkin puree, vanilla, vanilla seed (if using), almond butter and spices).  Blend with mixer until combined.
  4. Add the pumpkin mixture to the egg whites and beat on slowest speed with mixer until just combined.  Don’t over-mix as you don’t want to lose the air out of the egg whites. 
  5. Heat a large skillet or griddle over medium heat.  Melt coconut oil and remove excess with paper towel.
  6. Pour about 1/4 cup of the batter into the pan to make one pancake, repeat to make 2 or 3 more depending on the size of your skillet. 
  7. Cook pancakes for about 2 or 3 minutes until golden brown on bottom.  Flip with spatula and continue cooking on other side until cooked through and bottom is golden brown ~ 2 to 3 minutes
  8. Remove to plate and serve immediately.  
  9. Feel free to serve the pancakes with any of your favorite fruits and of course bacon! 

***For a twist on this recipe try replacing the 1/4 cup pumpkin puree and pumpkin pie spice with 1/4 cup mashed very ripe banana and cinnamon.   Equally delicious!

Read Full Post »

Recently, Crossfit Vancouver organized a Grass-Fed Bison delivery from Maluma  and I was quick to jump all over this.  My “starter box” of varying cuts of meat weighing in at a whopping 45lbs arrived straight from the farm.  I’m not going to lie, 45lbs of meat is a little bigger than I imagined it would be!   Thankfully all of it fit nicely into my freezer and since arriving I’ve been experimenting in the kitchen just a little bit!   Bison meat is awesome and one of my new favourites.  It’s so full of flavor and it’s health benefits are far superior to traditional red meats. 

For this recipe I’ve used braising steaks which are traditionally a tougher cut of meat so are best if marinated overnight.  In addition, it’s important to not over-cook your Bison.  You will find that the meat will cook much faster than your traditional store-bought meat and like any grass-fed meat it’s better served medium-rare.  

Ingredients:

  • 2-3lbs Braising Bison Steaks (any kind of steak will work)
  • 1 cup beef stock
  • 1 tbsp dried rosemary
  • pepper to taste
  • 1 tbsp coconut oil
  • 1/2 lb sliced mushrooms
  • 1 1/2 tbsp dry sherry wine (optional)

Directions:  

  1. In large ziploc bag combine 1/2 cup of the beef stock, rosemary and pepper.  Add the Bison steaks, seal the bag and place in refrigerator to marinade over night or up to 24 hours.   
  2. Heat coconut oil in large cast iron skillet over medium-high heat.   Remove Bison steaks from marinade and discard marinade. 
  3. Add Bison to skillet and sear both sides of Bison (~ 2 min/side).  Remove Bison and set aside
  4. Add remaining 1/2 cup beef stock to pan and de-glaze pan (basically scrape the skillet to free up any stuck bits and mix these into stock). 
  5. Add mushrooms to pan, cover and cook until mushrooms are tender ~ 10 minutes.
  6. Add Sherry and bring to simmer, this will evaporate any alcohol from the Sherry.   Simmer for 2-3 minutes.
  7. Add Bison to mushroom mixture and heat until Bison is medium rare.  This will depend on the thickness of your steak  – for 1″ thickness this was about 5 minutes. 
  8. Remove Bison and mushrooms from pan and simmer sauce until thickened slightly.    Pour over Bison and enjoy.
  9. I served my Bison with a mixture of sautéed swiss chard, mushrooms and onion.

This recipe may seem a like it has a lot of steps, but it was dead easy and ready in about 20 minutes (minus the marinade time of course)!

Read Full Post »

With the days getting shorter and the temperatures falling, I find myself craving warm hearty meals once again.  Being the kid of a British mum, Shepherd’s Pie was a fairly regular weeknight winter meal at our dinner table.   It was one of our favorite dishes and seldom were there any leftovers.  We would even fight over who got the crispy potato pieces left on the sides of the empty dish!

This recipe is my take on this classic favorite where I’ve switch out many of the traditional ingredients to create a much healthier paleo friendly meal that will definitely have you coming back for seconds.  Enjoy!

Ingredients:

  • 1.5 lbs lean ground beef or ground bison
  • 1 tbsp coconut oil
  • 1 carrot, finely chopped
  • 1 stalk celery, finely chopped
  • 1/2 small onion, finely chopped
  • 1/2 red pepper, finely chopped
  • 1/2 lb cremini mushrooms, thinly sliced
  • 1/4 cup beef stock, or more if required
  • 1 bunch of black kale (or any kind of kale), washed, thick part of stems removed and torn into bite size pieces
  • 1/2 tsp each red pepper flakes, thyme and fennel seed
  • 1 tsp each dried rosemary and parsley
  • 1 bay leaf
  • salt & pepper to taste

Directions:

  1. Heat oven to 350 degrees
  2. In large saucepan over medium high heat, heat coconut oil
  3. Add carrot, celery, onion and red pepper and saute for a couple of minutes until soften slightly
  4. Add mushrooms and saute until being to sweat ~ 5 minutes
  5. Add ground meat and cook until browned ~ 7-10 minutes, stirring frequently
  6. Add spices and beef stock, cover and simmer over low heat for ~ 20 minutes
  7. Add kale, stir to combine and cover and continue cooking until kale is tender
  8. Using a slotted spoon so not to transfer any remaining fluid, transfer meat mixture to oven proof casserole dish
  9. Top with Mashed Cauliflower (see recipe below), spreading evenly to all sides to completely cover the meat mixture .  Then, using a fork, lightly drag it across the cauliflower mixture to create lines (this will help with browning)
  10. Bake in 350 degree oven for 25 minutes until heated through
  11. Turn broiler on for last 5 minutes of cooking time (or more if required) to create a lightly browned top 
  12. Remove from oven and cool for 5 minutes before serving

Mashed Cauliflower

Ingredients:

  • 1 head cauliflower, cut into small florets
  • 2 tbsp coconut milk
  • salt & pepper to taste

Directions:

  1. Steam cauliflower until very tender
  2. Transfer to food processor and puree until mashed consistency
  3. Add coconut milk and season with salt & pepper and puree until combined

Read Full Post »