Paleo crunch bars

So, I wanted to order some stuff from Steve’s Paleo, but the shipping is super expensive, so I decided to make a research on all mighty google.com and find a recipe to make it myself. Anyways, I am so used to make everything myself that I kind of lost hope and interest to buy. Well, I try to ind something, but there is always some ingredients that I don’t like or if it’s all clean, then it is super expensive and it is much cheaper to make it myself.

I took a recipe from here and I basically repost the recipe:
Ingredients

1/2 cup Raw Pumpkin Seeds
1/2 cup Pecans ( I used 1/4 cup of Pecan meal, because I had it and found it much cheaper to buy pecan meal than actual pecans. Anyways, I usually use them for baking and have to make into meal, so saving expenses and extra work)
1/2 cup Shredded (raw, unsweetened) Coconut
3/4 cup Almond Meal
1/2 cup Raw Sunflower Seeds
1 tsp Cinnamon
1 tsp Pure Vanilla Extract
1/4 cup Coconut Oil (plus a little to grease the pan)
1/4 cup Honey
2 tbsp of 100% Cacao

Directions

Preheat oven to 350 degrees.
Grind the pumpkin seeds, pecans, and coconut in a food processor until it’s a coarse flour.
In a large mixing bowl, combine the pumpkin/pecan/coconut flour with the almond meal and sunflower seeds. Use your hand. This is also when you add the cinnamon.
Add in the vanilla and the coconut oil stir with a spatula until the mix is evenly coated.
Add the honey and fold the mixture together until it is consistent throughout.
Grease your baking pan. I actually used two bread pans and divided mixture in half. I first pan I put and pressed so that it would be all equal the original mixture, then to the rest I added cacao and put that into second pan. I wanted to try two variations and did not want to cook twice 🙂 Both came out good. If you make just one variation, use square pan, for the convenience. Bake for about 15-20 minutes. Keep an eye on it though. Once it is golden brown and the aroma fills your kitchen, it’s ready. Remove it from the oven and use the spatula to cut it into 20 bars. Let it cool though before you take them out of the pan.

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Trout with pecan crust

Yesterday I made trout with pecan crust that was super delicious. Literally, best trout dish that I have eaten so far (though I haven’t eaten that much 🙂 ). I love pecans and especially when they are a bit toasted. The recipe is really not complicated and I made it for 2, so I needed the following:

for sauce:

  • 1/2 tbsp ghee
  • 1/8 cup lemon juice
  • 1/4 cup wine (recipe called for white, but I used red one and it was still really good)
  • 1/8 cup drained capers
  • 1 tbsp parsley

Prepare in separate plated almond flour, beaten egg white and roasted pecans. Place trout fillet flesh down first into almond flour, then egg white and lastly into roasted pecans. Press firmly to make sure that pecans stick to the trout. Heat ghee over medium heat and put trout flesh down first, fry for about 5mins.( the aroma will be amazing), then carefully flip it and roast for other 4-5mins. Take trout out of the pan, add rest of ghee, lemon juice, wine, capers and parsley. make sure you scrap the rests of trout and heat the sauce. Pour over the trout. Enjoy. Yummi!

Broccoli pancakes (fritters) and breakfast sausages

Some time ago I found this recipe for broccoli fritters that used broccoli stems as a base and I have been planning to make it for weeks now, so I was saving all the stems of broccoli for those fritters. The original recipe belongs to Juli from PaleOMG, though I modified it a bit. These fritters are so good that I could not stop eating them…I have to say that only with third batch in pan I finally understood what size they should be so that they would not break into parts, so don’t get frustrated while trying, their taste one way or another is still amazing. Seriously…amazing…

Ingredients:

  • 10-14 broccoli stems (shredded with food processor or grated) 
  • 4 eggs
  • 1 3/4 cup of almond meal (I used 1 cup of almond meal and 3/4 cup of almond flour)
  • 1/4 cup of flaxseed meal
  • 1 onion (diced)
  • 1 tbsp of garlic (minced)
  • quite a lot of salt and pepper as broccoli absorbs a lot. (to taste)

Mix all ingredients together. It should hold together. Place in heated pan with some fat with a help of spoon. I discovered that best size is spoon size as it makes it much easier to flip it. fry for 3-4 mins. before flipping (it should be browned). Cook about the same time on the other side.

It makes quite a lot of them, but it is amazing dish for breakfast and to have as a snack. I had to stop myself eating them and Keven was laughing at me, saying that I am making such a big sin by eating broccoli :))))

As I have my new Paleo Comfort Food cookbook, I decided to make a recipe for minced pork to go together with broccoli pancakes. It is called breakfast sausages:

Ingredients: 

  • 1 pound of ground pork
  • 1 tsp of salt
  • 3/4 tsp of pepper
  • 2 tsp of fresh sage leaves (finely chopped)(I did not have fresh herbs, therefore I reduced the amount in half for dried herbs.)
  • 1 tsp fresh thyme
  • 1/4 tsp fresh rosemary
  • 1/4 tsp ground nutmeg
  • 1/4 tsp cayenne pepper
  • 1/4 tsp crushed pepper red flakes

Mix all ingredients in bowl. From 2 inch-wide patties. Heat skillet over medium heat , cook until browned or cooked through both sides.

 

 

Snacking around

I love always to have a possibility to have a snack of something that I feel good eating about and that I feel that would actually be fuel to my body rather than empty calories. So, whenever I go somewhere, even to work, I always have to have something as a snack, in case if I wouldn’t have the chance to find food that I could eat, I could still get around pretty well, rather than torturing myself. Plus, as I always like to go from one place to the other, I usually don’t have time to go home to have lunch, so I make sure that I will have enough energy to move forward 🙂

If I am having workout in the morning, I definitely don’t want to have too much of the breakfast, so usually I would just have light snack, something as zone muffin or nut butter or some apple, or I would make big doze of berry smoothy and get a bit of it to get me moving. I wish I would like yoghurt, as then I would solve problem with protein intake, but I really can’t stand it, even idea about it makes me a bit sick. So, normally my smoothy would consist of scoop of protein powder, lots of berries and some around 2 tsp of almond butter. I usually add water to make it more liquid or almond milk. this would be my breakfast after workout if I don’t plan to return home and I really love it. I do the same when I don’t have time in the morning to make and eat breakfast as it is super fast to make.

I always have some zone diet muffins on the go that are easy to make and each contains block of protein (7g), block of carbs (9g) and block of fat (3g). Recipes are pretty basic and yields for 16 muffins that are definitely enough for a week. My favourite would be zucchini chocolate muffins as I just love an idea of incorporating vegetables into something sweet.

Dry ingredients: 20120324-235302.jpg
1 1/3 cups oat flour (measure, then sift)
4 (1 ounce) scoops chocolate whey protein (amount providing 84 grams protein), scant 1 cup
1 tablespoon non-aluminum baking powder
2 1/2 teaspoons apple or pumpkin pie spice
3 cups grated zucchini
1 tablespoon grated orange rind (optional)

Wet ingredients:
2 whole eggs + 4 egg whites
5 1/3 teaspoons unrefined canola oil
8 teaspoons fructose powder or syrup
2/3 cup apple sauce

Instructions:
1. Preheat oven to 350 degrees F. Spray 16 muffin tins with non-stick spray and set aside.
2. Sift dry ingredients into a 1 1/2-quart mixing bowl, adding orange rind if desired. Top with grated zucchini and set aside.
3. Combine wet ingredients in blender. Cover and process until smooth, stopping to scrape down sides. Add wet ingredients to dry ingredients. Stir until evenly mixed, scraping bottom of bowl to incorporate flour and remove lumps. Do not over-mix.
4. Spoon batter into 16 muffin cups, evenly distributing it.
5. Bake in preheated oven until firm to the touch, golden on top and around the edges, and a tooth pick inserted into the center comes out clean, about for 20 to 24 minutes. Allow to cool; then run a knife around edges to release muffins. Cover and refrigerate. Use within 1 week or freeze.

So, I always have these on with me or some others, you can check this website for more different recipes.

Yesterday I also wanted to make something more sweet for me to have as a dessert and I stumbled upon couple recipes that I decided to make.

First one was Coconut bars that I found on Elanas Pantry website and they came out super delicious:

  • 3 eggs
  • 1 cup coconut milk    20120324-235314.jpg
  • ⅓ cup coconut oil
  • ⅓ cup honey
  • 1 tablespoon vanilla extract
  • ⅛ teaspoon stevia
  • ½ cup blanched almond flour
  • 1 tablespoon coconut flour
  • 1 ½ cups unsweetened shredded coconut
  • ¼ teaspoon celtic sea salt
  1. Mix eggs, coconut milk, oil, honey, vanilla and stevia in a food processor
  2. Pulse in almond flour, coconut flour, shredded coconut and salt
  3. Transfer ingredients into an 8×8 inch Pyrex baking dish
  4. Bake at 350° for 30 minutes
  5. Cool for ½ hour, then place in refrigerator and serve when chilled.

And while these were baking I decided to make some energy bars to have in my climbing bag to have a snack when I need energy. Before I started to change my diet, I always had some granola bars in my climbing bag, but these were packed with preservatives and other stuff that I can’t read, so as I try to eat as much natural as possible, I had to say good bye to them and make my own. So, here is a recipe for no bake energy bars that I found and adopted from Milk for the Morning Cake blog where she calls the Magic Lemon Bars:

Ingredients:
  • 2 oz each of brazil nuts and blanched hazels
  • 2 oz ground almonds (almond flour)
  • 2 heaped tsp raw honey
  • finely grated zest 2 unwaxed lemons
  • 1 tsp vanilla extract
  • 1 oz coconut oil
  • I also added some chopped dried apricots to have a little bit more of carbs.
Grind brazils and hazels to a fine meal in a coffee grinder. I think I grinded them a bit too much as the end result was quite oily.
Into the bowl mix the almonds, ground nuts and lemon zest and chopped apricots. Spoon in honey and drizzle over vanilla and cocoa butter. Work until mixture looks kind of like crumbles. I put the dough onto parchment paper and worked it through pressing down and making some square shape when I had the proper square shape. In the recipe it says that it makes 8-10 bars, so that was my goal. Slap mixture with the flat part of the knife to compact it and tidy up the sides. Leave it to sit for 10 or so minutes and then slice into bars and wrap in greaseproof paper or waxed paper, twisting the ends to secure. I keep them in the fridge next to my nut butters :)))) The taste definitely reminds me of marcipans.