Recipes
I use Urban Organic to deliver a box of freshly picked, right off the farm style veggies every week. Lately they’ve been even more awesome than usual and we recently got a great batch with broccoli, kale and garlic in our box. I then went out to dinner last night and was inspired by a recipe with bacon sauteed with kale recently and wanted to duplicate it, so I did. And it was so good.
Quick side note - I may be addicted to bacon. Is this possible? Recently I’ve been craving it for every meal. I have decided this is better than my past addiction to simple carbs- primarily bread. I am okay with this.
BEE’s Coconut Bacon-Chicken Stir Fry
Ingredients
Chicken
Bacon
Broccoli
Kale
Garlic
Butter
Coconut Milk
First- start chicken and bacon (I was cooking for one, so I used one cutlet and 2 strips).
In another pan add broccoli (approx 1c) to 1tbsp butter and sautee until the color starts to come out. Add kale (1 and 1/4c), freshly minced garlic and about 1/4c coconut milk. When chicken and bacon are done add them in too. Cook until awesome. And it was!
It might be a little too many veggies for those who are watching that sort of thing, so double the bacon and the chicken. Or just add bacon. Or scrap everything and just eat bacon. MMmmmmm bacon…
Perfect time for a weekend recipe. I make these bad boys almost every weekend it seems, and they’re amazing. The pics are from the first time making, and they’ve gotten better each time I’ve tried. The pancakes cook up pretty fast (on medium heat) so the first few got a little to brown. Also- The blackberries were a little too big to flip the pancakes, now I put the berries on top of the pancakes and it’s just as delish. Would also work if I mashed the berries. Yum!!
BEELifestyle’s Coconut Pancakes!
3 eggs
3 tbsp butter
3 tbsp coconut milk
1.5 tsp sweetener
1/4 tsp salt
3 tbsp coconut flour
melted butter or coconut oil (for the pan)
Directions: Mix together, spoon into pan, flip, eat, enjoy!
Coconut is mellow- and yellow.
Now we're cookin'!
A little funky lookin' but ready to EAT.
Yum!
Just a side note- I finished off the pancakes with a little mascarpone cheese, and some homemade Alaskan Spruce Tip Syrup (and yes, the syrup had sugar in it but it’s made from spruce tips and is awesome).
Also- since then we’ve learned the dangers (or moreso the manufacturing process) of turkey bacon and have switched back to regular bacon. I stuck with turkey cause I like the taste a bit better, but I can’t say I’m complainin’ about regular bacon, it’s also pretty damn good.
So remember soooo long ago when I said I was going to post a recipe for a coconut crisp? Well, I never did it because I am TERRIBLE about uploading photos from my camera. But guess what? I did it this weekend! So here you are- this recipe was a hybrid of a couple muffin recipes I found, but when I didn’t have a muffin pan- I went for the crisp instead!
Of course it’s a little high in sugar- but you can limit the honey or add some stevia, whatever you wanna do. The coconut flour is pretty sweet and coconutty in itself, so it doesn’t necessarily need the honey.
Coconut Crisp
1/4c sifted coconut flour
3 tbsp coconut oil or butter, melted
3 eggs
3 tbsp honey
1/4 tsp salt
1/4 tsp vanilla
1/4 tsp almond extract
1/4 tsp baking powder
1/2c fresh blueberries
Directions: Blend eggs, honey, butter, salt and vanilla. Combine flour with baking powder and mix batter until it has no lumps. Fold in blueberries. Blueberries should be dry, if they’re rinsed, dry them off before adding to the batter.
Turn into greased pan, bake at 400F for 16-18 min. Makes 6 servings.
Hey batter batter batter.
Delish!
Topped with some whipped mascarpone.
That last picture isn’t that great, and certainly doesn’t do it justice, this was amazing. The ONLY problem is that you’ll want to eat the entire tray.
So since everyone else has cute ‘link love’ Friday’s and ‘tip day’ Wednesdays I thought I might start something of my own. So here goes- the first weekly “How To” from BEELifestyle… How to (do) Primal Breakfasts.
It seems this is a tough one for everyone, and in my transition over the past month into more of a primal lifestyle breakfast is the hardest one for me. I can find a big salad to scarf at lunch with a bunch of fresh ingredients, I can bring home some salad, grill up some chicken or steak and steam some veggies for dinner, or I can fast during one (or both) of the two, but what the heck do I eat for breakfast?
I can find one article from Mark’s Daily Apple that talks about primal breakfast’s, but mostly it seems the primal community either fasts till noon, or eats something light for breakfast. Now maybe I’m just too new, but really I’ve always been a big breakfast eater. Now that I’ve been eating less calories (but feeling more full) during the day I’m noticing that something that really sets my day, mood and appetite off is what I eat for breakfast.
First off though, let me give you a picture of what kind of breakfast eater I am. I work a regular 8-5:30, which means I’m up at 6:30… okay, 6:45… okay, 7:00-ish and get out the door in 15 minutes. All my primping and priming have to be done the night before, I do a quick fix in the mirror as well as the normal attack my teeth and face with toothpaste and face wash, and then get the hell outta dodge, hoping to make the 7:20 train. But Bee… where’s breakfast in that? Well, that’s a good question.
I’m fortunate enough to work at a firm that supplies us with as many snacks as we want, and we have a great kitchen (with fridge and microwave- no stove/oven) and good coffee. I’m also in charge of getting snacks. Besides the fact that I HAVE to buy things like twizzlers and cheeto’s, I’ve also introduced the office to things like apples and raw nuts. So that means I can make my breakfast at work, but am pretty limited. Here’s what I figured out for breakfasts - especially breakfast’s on the go. Here’s that other list I could find with breakfasts from Mark’s Daily Apple - and just to be clear - a lot of these are the same, I’ve just given them my own tweak and added a few.
The Incredible, Edible…. You know the rest.
It’s easy to hard boil an egg!
Egg-actly!
How to Hard-Boil
1. Place the eggs in a pot.
2. Fill the pot with water- so all eggs are completely immersed.
3. Bring the pot to a boil over high heat.
4. Once the pot boils, take the eggs off heat immediately- but keep in the covered pot for 10-15 minutes (I seem to do perfect with 12).
5. Take the eggs out of the heated pot and either in an ice bath or under cold running water (this separates the egg from the shell, making them easier to peel).
6. Enjoy!
Make a batch on Sunday night and you’ll have grab-and-g0 breakfast ALL WEEK LONG! Wa-hoo! Be careful though as they last about a business week, so don’t go thinkin’ you can make a month long stash. Unless you want the putrid smell of rotten eggs to fill your home (or you’re preparing for a prank… but that’s none of my business).
If you fall in love with eggs (like I am) try the SoG’s egg salad recipe- Yum!
Recipe Tip: Try Eggs mixed with a little avocado (or if you’re daring, deviled eggs with avocado and prosciutto - here’s the recipe)!
Smoothie Time!
Of course traditional smoothies are all fruit- and delicious! Costco has a great bag of frozen blueberries, blackberries, raspberries and strawberries (for cheap). Mix the bag with water and you’re good to go! Berries are chalk full of antioxidants and natural sweetness, mix berries with water (or nut milk) and you’re done! I got the magic bullet for Christmas and although it doesn’t have the motor power as a vitamixer, it’s an awesome one serving smoothie maker (you can also use it to make awesome homemade salsa). I can pop the ingredients in it’s single serving mug the night before, put it in the fridge and it’s ready to go with a quick blend in the morning. Too easy!
Not the vibrator.
Of course it’s always good to start your day off with something green. Try some delicious fruit smoothies with green stuff- a great way to start the day! These are from Eat Spouts!
The only problem with Smoothies are that the carb count can rise quickly (especially with dense and dried fruits) so watch your portion size and your mixer (stick with ice/water instead of juices).
Recipe Tip: Blend the fruit first- then add the greens!
2-3 cups any greens of your choice, 2 cups papaya, 2 oranges, 3 dates
1 handful lettuce leaves, 1 handful mint, 4 bananas, 1/2 cup water
Winter Smoothie - 1 cup organic frozen berries (any kind), 2 cups fresh spinach, 1/4 inch fresh ginger, water
1/2 bunch romaine lettuce, 1 cup strawberries, 2 bananas, water
4-5 kale leaves, 4 apples, 1/2 lemon juiced, water
2 big handfuls mixed baby greens, 2 pears, 2 mangoes, 1 cup fresh or frozen blueberries
Choc-mint – 2 cups spinach, 10-12 mint leaves, 3 bananas, 2 Tbs. carob powder, 1 cup water
1 handful of spinach, 2 stalks of celery, 2 bananas, 2 pears, 1 apple, 1 cup water
1 small handful of spinach, 2 cups arugula, 2-3 mangoes, 1 cup water
1/2 head romaine lettuce, 1 small pineapple, 1 large mango, 1-inch fresh ginger
1 handful wild greens (e.g. dandelion), 1 small handful mint leaves, 3 cups honeydew melon
3-4 stalks celery, 2 ripe persimmons, 1 banana
1 handful chard leaves, 5-6 kale leaves, 3 large bananas, 1 cup water
1 handful parsley, 3 cups of peeled papaya
Jolly Green Smoothie!
My favorite Smoothie add-on’s
Flaxseed
Ginger
Pumpkin Pie Spice
Cinnamon
Nut Milk (Almond, Coconut)
Dried Fruit and Nuts
Careful of the sugar on your fruit!
Sometimes I’m in such a rush that I resort to the dried fruit and nuts that I have at my desk. These are another careful slope, as dried fruit can pack a ton of sugar and carbs, but a handful of almonds and some dried apples or pears is delicious and can curb the hunger till lunch.
Tip: Make SURE the dried fruit has no added sugar.
Apples and Nut Butter
Mmmm Nutty Fruity Goodness
I just found SunButter- my new favorite alternative to peanut butter (which is a NO-NO primal eating wise), but any nut butter will do. I like apples because they’ve got a low glycemic index, high water content and are a deliciously sweet alternative to the rich nutty taste of nut butter. Plus it’s fun to try the new types of nut butter out there (almond,cashew, sun, etc.)
Salad
We often order from salad places at work, and in NYC the make-your-own salad restaurants give you waaaay more than one portion for lunch, so I save it and eat it the next day! Order lunch on Wednesday, put it in the fridge, breakfast Thursday.
Chock-full-o-deliciousness
Omelettes
I admit, rarely do I make an omelette on a workday, but I enjoy them on Saturdays and Sundays and I think I could probably make them more often on weekdays, all you need is 10 minutes.
Grab a handful of your favorite veggies (peppers, broccoli and celery are my fav’s), a couple o’ eggs and a sprinkle of cheese (or not) and you’re good to go! I like dousing mine with salsa and a dash of hot sauce for an extra kick. You can’t beat it! I also dig turkey bacon with it, although that’s a ‘once in a while’ on the primal cooking list, so I only do it a few days a week. Delish!
Tip: Get yourself a great mixer and make your own salsa! Oh yeah, we’re primal now!
Omelette anyone?
Things that are great- but only once in a while…
Berries and Oatmeal
Berries are a great way to start the day, natural sweetness, antioxidants galore, and they’re quick and easy to transport. So why not put them in a little oatmeal- one of the better grains (full of protein). This one is high in carbs (0bviously) so use less oatmeal, more berries- add the mix to some nut milk and you’re good to go!
Berry good time!
Berries and Fage
Depending on what stage or how extreme you are with the primal diet, some people eat yogurt and others don’t. I think one of the main stay’s of the primal diet is that if you’re going to eat something, it should be high quality- and Greek yogurt is just that. Fage is my favorite (pronounced Fa-yeh). High in protein, low in calories, low in carbs, it’s delicious and creamy. Drop some berries in as a natural sweetener and you’ve got a healthy breakfast.
Fa-YEH!
Turkey Sausage
Okay, I admit it. I buy these when I get sick of the other stuff- and eat these. Probably about 1-2 times a week, kept in the freezer at work. These are already cooked (frozen) turkey breakfast sausages. They’re low in calories, high in protein, low in carbs- but high in sodium (because of the preservatives) which makes them not very ‘primal.’ But they’re not going to ruin the lifestyle, and they’re quick and easy. Plus they’re a salty alternative when I don’t want something sweet and am all egged-out.
Pumpkin Smoothie
Pumpkins are another ‘once in a while’ type thing while living primal. But they make an amazing smoothie, especially when mixed with bananas, nut milk and pumpkin pie spice.
Dessert for Breakfast? OKAY!
Tip: Note how dense pumpkin is, you use too much and it’s more like pumpkin yogurt. Dilute with water or Almond Milk.
Anything I missed?
Next week- HOW TO: Primal Snacks!
- SNACK before you leave – May sound somewhat funny, but you’re way more inclined to gorge on rich fatty foods or rich carbs if you’re famished. Have a small healthy meal at home before you get to the party. That way you’re in control.
- Hydrate, Hydrate, Hydrate – The majority of the time we’re hungry our bodies are mistaking the fact that we simply haven’t gotten enough water for the feeling of hunger. Quench your thirst with the most satiating drink around
- Eat the rainbow – Make it a point at each of those dangerous buffets to fill at least half your plate with veggies, and eat them first. Complex carbohydrates are more likely to start filling you up- and remember, it doesn’t count if it’s fried!
- Say “no” to alcohol – Of course there is a ton of holiday wine a’flowin, and almost every punch and egg nog is sure to add a kick, but in addition to the havoc alcohol wreaks on your stomach and the fact that it lowers your inhibitions- it also adds up in ‘empty’ calories. If you choose to drink during the holidays try to alternate between one alcoholic and one virgin (I recommend water) cocktail.
- Choose your dessert wisely – In the order of desserts, think like this, pie is best, then comes cobblers, last comes cream. Of course pumpkin (one of natures superfoods) pie is a staple at most parties, and it’s the best in the form of pie’s. If you can’t resist having a slice of that cheesecake- make sure to share! Half a piece of pie is much better than a whole one!
- Stay away from the buffet! – I don’t mean in total. Just remember to crowd out- the more good food you have on your plate, the less room for bad food. And if you pick your seat wisely (meaning- don’t spend the whole night at the buffet table) you can avoid temptation, you may even be tempted to do something healthy, like dance off those empty calories!
- Portion Control – It’s easy to go back for seconds and thirds at the buffet table, especially when you have those tiny plates! You can easily trick yourself into thinking that four heaping helpings of teeny tiny plates are better than one sit-down dinner. Wrong! Try to either get a larger plate, or remember that usually those plates are only about half the size of a normal one. So make sure to clear it at two- and remember to eat the rainbow, fill up on those veggies first!
- Steam, Bake, Poach or Sauté – Remember that the way you cook your food adds to the amount of nutrients either added or taken away from your food. Instead of deep frying your veggies try steaming them, and add a little lemon juice to draw our the flavor. Or bake your chicken instead of frying it- poach your fish or sauté with a little olive oil or wine to ensure both flavor and health!
- Choose your veggies wisely – Canned, processed and preserved vegetables are often extremely high in sodium. Look for ‘low-sodium’ veggies or try frozen foods. Compare the sodium content and look for less sodium- or make sure to try FRESH veggies. Yum!
Whole milk (1 cup) = 1 cup fat-free or nonfat milk plus one tablespoon of unsaturated oil or try fat-free half and half or evaporated skim milk.
Heavy cream (1 cup) = 1 cup evaporated skim milk or 1/2 cup low-fat yogurt and 1/2 cup plain low-fat cottage cheese
Sour cream = Low-fat cottage cheese plus low-fat or nonfat yogurt (fat-free sour cream is also available)
Cream cheese = 4 tablespoons margarine blended with 1 cup dry low-fat cottage cheese; add a small amount of fat-free milk if needed
Butter (1 tablespoon) = 1 tablespoon applesauce!
Shortening (1 cup) = 2 sticks polyunsaturated margarine
Egg (1) = 1 egg white plus 2 teaspoons of unsaturated oil or commercially made, cholesterol-free egg substitute
All-Purpose Flour (1 cup) = Whole-wheat flour, oatmeal or cornmeal. Whole-wheat flour can be substituted for up to ½ of all-purpose flour (i.e. if a recipe calls for 2 cups of flour, try 1 cup all-purpose, and 1 cup minus 1 tbsp whole-wheat flour)
Unsweetened baking chocolate (1 ounce) = 3 tablespoons unsweetened cocoa powder or carob powder plus 1 tablespoon polyunsaturated oil or margarine. Carob is sweeter than cocoa, so reduce sugar in recipe by 1/4
Pumpkin isn’t just a staple for your Thanksgiving dessert, it’s recently getting a lot of press, from the return of Starbucks latte’s to this month’s Women’s Health. Pumpkin is no longer just a dessert treat, it can be used for anything, from pasta’s to cereal.
I thought I’d give you yet another reason to try our fall friend, one of my favorite morning, afternoon, evening or night treat - a pumpkin smoothie!
Fall Pumpkin Smoothie
(makes 2 servings)
Ingredients
1 medium banana
1 cup vanilla rice milk
1/2 cup canned pumpkin puree or fresh pumpkin
1/2 teaspoon cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon allsice
1/4 teaspoon nutmeg
1 tablespoon maple syrup
Directions
1. Add all ingredients in the blender
2. Blend until smooth
3. Pour into cups
4. Enjoy!
