Local’s Gym Nutrition

Salted Caramel Latte “Bulletproof” Style

Sep.15, 2014

After I made the caramel sauce and had it in a handy squeeze bottle, I immediately thought of the caramel sauce at Starbucks and wondered how I could make a good coffee drink with it. I don’t like my coffee too sweet, so you may need to add some coconut sugar or more caramel to sweeten it to your liking.
I had Steve try it and he said he’d pay for a drink like that at a coffee stand, so give it a try and let me know what you think!


1 cup strong coffee or Americano
1 Tablespoon coconut oil
1 Tablespoon Caramel Sauce
tiny pinch of sea salt

I throw this in a smoothie cup and blend it with my Ninja blender. It even gets a nice foamy top and you’d never guess there isn’t any “milk” in it.
I realize one of the pictures is kind of gross, but I wanted to show that I really don’t use much of the sauce. Blame the squeeze bottle.

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Dairy Free Caramel Sauce

Sep.15, 2014

I found the link to this recipe on a recipe for Paleo Apple Pie. The pie lady had made a bunch of caramel sauce and served it with her pie, so I figured that was a good call and I made the pie, then made the caramel when the pie was in the oven. Both are completely amazing and it’s possibly not a good thing that I discovered the caramel sauce because I’m going to figure out a way to eat some every day.

I honestly don’t get everything at Trader Joes, but in this case, they actually sell a can of coconut cream. It’s just the fattiest part of the cream and it’s amazing as a whipped topping, makes perfect ice cream and saves the hassle of refrigerating your coconut milk to hopefully skim off enough cream for this recipe. One can makes two batches. I know this because after I made the first batch, I immediately made another.


3/4 cup coconut cream
3/4 cup coconut sugar
2 Tablespoons raw honey
1/4 cup palm shortening

mix the coconut cream, sugar and honey in a saucepan over medium heat until it boils, reduce the heat and keep stirring it while it boils for ten minutes. remove from heat and let it cool for five minutes then stir in the palm shortening

That is it! I keep mine in a squeeze bottle. Store it in the fridge and make excuses to put it on everything.

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Loaded Cauliflower Mash

Sep.09, 2014

I miss mashed potatoes. I do eat small portions of potatoes on occasion, but I’m talking about fully loaded baked or mashed potatoes, and a lot of them. When I saw this recipe a few weeks ago, and then promptly lost it, I knew I was going to have to try it. I’ve made it twice and it’s really good. Steve doesn’t even like cauliflower and he said it was really good.


1 head cauliflower, leaves removed and cut into florets
2 cloves garlic
1/2 cup onion diced
2-4 slices bacon diced (use 4, you’re worth it)
scallions, chopped (just the green part) or fresh chopped chives
1/4-1/2 cup chicken broth

Steam cauliflower and garlic together until soft
While those are steaming, saute the bacon and onions together until onions are soft and bacon is cooked through, reserve bacon fat
when cauli and garlic are done, put them in a food processor with a couple teaspoons of the bacon fat, enough chicken broth to make a smooth mashed consistency. Transfer cauliflower mash to a bowl and stir in onions, bacon and scallions, season with salt and pepper.

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Pumpkin Spice Latte

Sep.02, 2014

There’s a meme floating around exposing what’s really in a Pumpkin Spice Latte from Sbux. Caramel color, no actual pumpkin, “natural flavors”, artificial flavors which may or may not be from petroleum, to name a few. Also, a grande, and let’s face it, who gets anything smaller than that anymore…a grande contains 50 grams of sugar.

Last fall I was experimenting with making a PS latte and I came up with this. It’s basically all ingredients to taste, so add more this and less that, whatever, it’s yours.


coconut milk or your milk of choice
organic canned pumpkin
coconut sugar (honey or maple syrup would work too)
ground nutmeg

I make my own coconut milk, but you can use whatever you choose. Put the milk in a saucepan over medium heat. I put about 2 Tablespoons of organic canned pumpkin in the milk and stir it in until it’s completely incorporated. Add coconut sugar and stir until dissolved. When mixture is very hot, but not boiling, pour it in your mug of choice. Add a couple shots of espresso or some strong brewed coffee, top with a shake of ground nutmeg.

If you’re feeling indulgent (or depressed, this is a fall drink after all and it’s probably raining) top with some coconut cream. You should always keep a can of Trader Joe’s coconut cream in the fridge, whip some up with a bit of honey and make this latte something to remember. Enjoy!

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Peach Crisp

Aug.15, 2014

or apple, or berry. This is just a variation on the strawberry rhubarb crisp I posted a few weeks ago. I just wanted to show how easy it is to make minor adjustments and have a totally different dessert. Costco had some beautiful organic peaches, and I started thinking of ways to bake with them.

4-5 ripe organic peaches
1/2-1 cup blueberries (optional)
2-3 Tbls Raw organic honey
1.5 Tbls Arrowroot powder
1 tsp Cinnamon

3/4 cup almond flour
1/2 cup chopped pecans
2 Tbls coconut flour
1 tsp cinnamon
1/4 tsp salt
1/4 cup honey
4 Tbls coconut oil


Preheat the oven to 350 degrees. Put the cut peaches and blueberries in a large mixing bowl with the cinnamon, honey, salt, and arrowroot powder and mix well.
Mix the pecans, flours, cinnamon, salt and honey together in a medium mixing bowl. Cut in the coconut oil with your hands or a pastry cutter until the mixture begins to form crumbs.
Grease an oven proof casserole or skillet and spoon in the fruit filling. Crumble the topping evenly over the top. Bake for 25 minutes, checking occasionally. When the topping is browned and the fruit is bubbling, remove from oven and allow to cool for a few minutes before serving.

I made some quick vanilla ice cream to go with it, but you can buy some.

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Hemp Milk

Jul.28, 2014

I recently discovered hemp milk at the latte stand just west of Locals on 196th. I don’t drink dairy or soy anymore, and the almond or coconut milk lattes the baristas make are pretty “meh”, so I was instantly hooked on the nutty flavor of the hemp milk. It’s ridiculously easy to make. I use less water so it’s more of a coffee creamer, but you can add more water, or just have a hemp breve.


1 cup hemp hearts (I buy mine at Costco)
1 teaspoon powdered vanilla or vanilla extract
2 cups filtered water

No soaking necessary, this one is easy. Throw the whole mess in the blender and blend for about 2-3 minutes. You’re not going to over blend it, so just let it go and empty the dishwasher or something.

Strain it through a fine sieve. I use my nut milk bag and squeeze out all the liquid.

That’s it. Toss the pulp, it’s useless.

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Paleo Coffee Creamer

Jul.28, 2014

I always prefer my first several cups of coffee to be black. Sometimes, if I want/need coffee later in the day, I really want some cream. Since I quit dairy almost two years ago, that’s been a bit of a challenge. I don’t like my coffee sweet, and I can’t find a non dairy, non junk filled creamer that isn’t sweet. So, my sister-in-law told me how she makes cream out of almonds. It’s quite easy and I like it more than dairy cream. You’ll need a nut milk bag. I bought mine at Whole Foods for about $11. You can use cheesecloth, but it’s not going to be as easy.

Almond Cream Ingredients:

1 cup raw almonds
filtered water

Soak your almonds in filtered water for at least 12 hours. Drain and rinse until the water is clear. Put the almonds in your blender and just cover them with filtered water. Blend it really well, it’s going to depend on your blender how long this takes. I use my Ninja Blender which blends this pretty quickly. My sister-in-law uses a BlendTec which makes my Ninja sad. I let mine run for about 1-2 minutes. Pour the contents into your nut milk bag and strain it into a bowl. Zoe thinks this part is gross and refuses to drink the milk because I’m literally squeezing every bit of moisture out of the almond pulp. That’s your cream. I put the pulp back in the blender and add water about an inch or so over the pulp and then I turn it on and putter around the kitchen for about 3-5 minutes. Then I strain this batch and use it in recipes as a milk replacement or Rhys drinks it all. I generally use it up but it doesn’t last beyond about 6 days. You’re going to have about a cup or so of almond pulp. There are recipes for this but it looks like a lot of trouble for something that I’ve used to make a jar of coffee creamer and a bottle of almond milk. I feel like I got my $2 out of it so I usually toss it. Last week I put half of it in my Paleo cookies. They turned out really good, so I’ll probably keep doing that.

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Strawberry Rhubarb Crisp

Jul.18, 2014

I miss good desserts.  I hate sitting in a restaurant watching my kids eat pie and ice cream sundaes.  Most Paleo desserts are missing something…they’re good, especially if you rarely eat treats and want something but they aren’t the same as a good piece of salted caramel chocolate  pie or an Almond Joy Sundae at Arnies.   Last week a friend of mine told me she made a Paleo Strawberry Rhubarb Crisp that she had googled.

I had some guests coming for dinner Wednesday so I made it. It’s good, like, actually tastes like dessert good. I bought some almond milk vanilla ice cream that made it even better. I’m making it again tonight. The best part is the “crisp” topping would be equally good on peaches, nectarines, berries, apples or a combination of all of them, so you don’t have to wait for strawberries and rhubarb to be in season to make it again. I doubled it but cut the honey to 8Tbls for the filling. 10 Tablespoons seemed like a lot and at 8T it was plenty sweet, so I’ll reduce it to 7Tbls tonight.

For the filling

2 cups rhubarb, diced
2 cups strawberries, diced
zest from one orange (or lemon)
1 teaspoon lemon juice
5 Tablespoons honey
a pinch of salt
1½ Tablespoons arrowroot powder

For the crumbles

½ cup chopped pecans
¾ cups almond flour
2 Tablespoons coconut flour
1 teaspoon cinnamon
¼ teaspoon salt
¼ cup honey
4 Tablespoons coconut oil


Preheat the oven to 350 degrees. Put the strawberries and rhubarb in a large mixing bowl with the orange zest, lemon juice, honey, salt, and arrowroot powder and mix well.
Mix the pecans, flours, cinnamon, salt and honey together in a medium mixing bowl. Cut in the coconut oil with your hands or a pastry cutter until the mixture begins to form crumbs.
Grease an oven proof casserole or skillet and spoon in the fruit filling. Crumble the topping evenly over the top. Bake for 25 minutes, checking occasionally. When the topping is browned and the fruit is bubbling, remove from oven and allow to cool for a few minutes before serving.

The original recipe can be found here: Pinch of Yum Paleo Strawberry Rhubarb Crisp

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Chocolate Cherry Almond Butter Cookies

Jul.16, 2014

I wanted to make the Chocolate Cherry Muffins at Paleomg.com on Monday, but I was missing some of the ingredients.  Like, cherries and applesauce.   Couldn’t make them but was definitely craving something similar so this is what I came up with.  It was a major mistake because I wanted to eat them all.


1 cup almond butter
1 large egg
1/4cup organic maple syrup
1/2 teaspoon cinnamon
1/2 teaspoon baking soda
1/4 teaspoon salt (I use Himalayan sea salt in everything)
1/4 cup cacao powder (you can use cocoa powder)

mix ins:
1/2 cup unsweetened shredded coconut
1/2 cup Enjoy Life chocolate chips
1/2 cup dried Montmorency tart cherries

Mix the ingredients well with a stand mixer or hand mixer or your massive guns and a spoon.
Add in the mix ins and well, mix.

Put them on a cookie sheet lined with a silicone baking mat or parchment paper and flatten them out slightly.  I found these were kind of wet but they baked up nicely.
I prefer parchment because I can slide the whole thing off the baking sheet and on to a cooling rack.  It’s super easy.  Bake at 350 for  12 minutes.
Try not to eat them all.   I’d post a pic but I made them yesterday and I came home from work to find they had disappeared.

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Sweet Kale Salad

Jul.16, 2014

Have you tried the Sweet Kale Salad from Costco?  I was buying 3-4 every time I went to Costco.  Steve and I really love that stuff, and then I took a look at the ingredients on the dressing.  That’s nasty.  I don’t know what most of that stuff is, and I definitely don’t want to eat it.  Also, most “bag o’salads” have an odd smell.  They have to rinse it in some sort of preservative to keep it looking fresh for so long, I don’t want to eat that.   I realized how simple it would be to make my own, so this is what I ended up with.


Salad -
1 bunch curly kale, stems removed and chopped small
1/4-1/2 head cabbage, chopped
1/4-1/2 head purple cabbage, chopped
1 package organic broccoli slaw (QFC sells it in tubs and it doesn’t smell, otherwise wash it real well)
15-20 Brussels sprouts, shaved with a mandolin or chopped (they don’t add a strong flavor to the salad, but they’re really good for you, so add them)
1/2 cup pumpkin seeds
1/2-3/4 cup dried cranberries sweetened with fruit juice  (I buy these in the bulk bins at PCC or Whole Foods, you can use the commercial brand, but they soak them in sugar and canola oil, which is not optimal)

Maple Poppyseed  Dressing:
5Tbls organic maple syrup
2Tbls olive oil (or avocado oil)
2Tbls Apple Cider Vinegar
2teas dijon mustard
3teas poppy seeds
pinch salt

Toss everything together.  Let it sit for about 10 minutes and toss again. 

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