Local’s Gym Nutrition

Banana Pancakes 3 ways…

Dec.31, 2014

I’ve had a couple of bananas turning brown on the counter all week. I knew I wouldn’t have time to bake anything, so I decided to make some pancakes. You know the basic banana pancake recipe, mash a banana and stir in two eggs, fry in coconut oil? I love having these in the fridge because they make such a great snack to grab on the run. I’ll probably have some of these in my cooler for Cretus. These are easy to block out for Zone, and are easily Paleo. I’m not sure I’ve ever posted them, but I’ve got a couple variations now, so here you go.

Basic Banana Pancakes:

1 mashed ripe banana (I use a potato masher in a bowl)
2 eggs

stir the eggs into the banana and then fry in coconut oil on medium heat

You can serve them with syrup, but if the banana is ripe, they are going to be pretty sweet. I prefer them cold and plain.

Coconut Banana Pancakes

make the basic recipe as above, stir in 1/4 cup unsweetened, shredded coconut, cook as normal. The coconut helps to bind the eggs and the banana.

Chunky Monkey Banana Pancakes

2 ripe bananas, mashed
3 eggs
2 Tablespoons almond butter, chunky if possible
1-2 Tablespoons of cacao or cocoa powder

Stir everything together and cook as normal in coconut oil over medium heat. If you don’t have chunky almond butter, you could add some chopped almonds. Shredded coconut would be really good too.


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Dairy Free Eggnog Pie

Dec.29, 2014

First, I’m sorry I didn’t get this tested and posted before Christmas. Fortunately, you can make it any day of the year. We should be eating more pie.
A few years ago a friend of mine shared a recipe for his grandma’s eggnog custard pie that is truly amazing. Nothing about it is paleo, so I decided to see if I could change that. I experimented on my family for Christmas Eve. Fingers crossed. It disappeared very quickly, I should have made two.

The crust is the base layer for Danielle Walker’s “seven layer bars”, which you can find here. I highly recommend these nuggets as well. Delicious.

Crust:
1/3 cup plus 1 Tablespoon coconut flour
1/4 cup almond flour
1/4 unsweetened applesauce
2 Tablespoons coconut oil, melted
1 Tablespoon honey
1/2 teaspoon vanilla
1/2 teaspoon apple cider vinegar
1/4 teaspoon baking soda
1/4 teaspoon nutmeg (originally cinnamon but since it’s eggnog pie, I went with nutmeg)
pinch sea salt

stir everything together and press into pie plate, bake for ten minutes at 350, cool

Pie:
• 1 tablespoon gelatin
• enough cold water to dissolve gelatin, about 1/4 cup
• 1 cup canned coconut milk *I used Trader Joes canned coconut milk, just coconut and water
• 1/4 cup honey
• 1 teaspoon vanilla
• 2 teaspoons arrowroot
• 1/4 teaspoon salt
• 3 egg yolk, beaten
• 1 tablespoon ghee or palm shortening
• 1 cup coconut cream, whipped *Trader Joes has canned coconut cream that you don’t need to refrigerate in order to get the cream to separate. I just put it in the kitchen aid and whip it up so it’s lighter and fluffier. You can add some honey to the remaining coconut cream for a whipped topping.

Blend gelatin in cold water, set aside. Combine salt & arrowroot- set aside. Heat coconut milk, remove heat, combine with dry ingredients until smooth, stir in honey. Stir continuously over low heat for 10 min. Stir small amount of cooked mixture into egg yolks, then add egg yolks into the mixture, cooking over low heat, stirring continuously until mixture thickens. Remove from heat, add small amount of dissolved gelatin, then add gelatin to the cooled mix. Add ghee and vanilla. Cool completely. Slowly pour mixture into whipped coconut cream, slowly, folding the mixture with the cream until thoroughly blended. Pour mixture into cooled, cooked 9″ pie crust, sprinkle with nutmeg. Chill until served.

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Dutch Babies Revisited

Dec.18, 2014

I’m on a Dutch Baby kick this week. Ashley D mentioned that her family made them with an apple blueberry filling, so I started experimenting. Tuesday I made Dutch Babies as normal (click here) but omitted the pumpkin and pie spice. After I poured the batter in the hot coconut oil, I threw in about a pint of ripe raspberries and baked it as normal. It turned out just amazing. It was a tiny bit soggy in the middle, but I fixed that by baking it a few extra minutes. I liked it so much I bought more raspberries and made it again Wednesday. I was going to make the same thing again this morning, thus the Dutch Baby kick, but Zoe ate all my raspberries. So, I chopped up two small Granny Smith Apples, tossed them with a teaspoon of cinnamon and added it to the batter after I poured it in the pan. Perfection. Apple cinnamon Dutch Babies. Plain will never be the same.

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Grain Free/Dairy Free Pumpkin Spice Dutch Baby

Dec.12, 2014

I love Dutch Babies. My good friend Karen shared her recipe with me back in the day when our kids were toddlers and before she moved to New Hampshire. So, I pretty much think of her every time I eat them. A couple years ago, I found a grain free recipe which my kids have yet to embrace. I like to make them on Fridays because it’s two servings for me, so I eat half and then save some for Saturday morning pre-CrossFit and eat the rest when I get home. If I have a full hour before I’m leaving, I’ll eat some, but not all. I can eat, but I’m not terribly interested in meeting Pukie on Saturday morning.

So, I added some pumpkin and pumpkin pie spice on a whim one day and it was delicious, so I generally make it this way year round because it’s even better for you than plain. If you aren’t a fan of pumpkin, just omit the pumpkin and spice, no problem.

A note about the milk: I make my own because I’m not thrilled with the junk that is added to the store bought variety. It’s super easy to make and I encourage you to try it. I just looked and didn’t realize I hadn’t posted how to make almond or coconut milk, so I’ll do that. If that’s not your thing, check the ingredients and try to find one that is unsweetened and with the lowest amount of junk added.

Ingredients:

1/4 cup coconut oil (for pan, yes, use it all)

1 cup milk of your choice, I usually use coconut but depends on what I have on hand. Almond is great too.
8 eggs
1/4 cup coconut flour
1/3 cup arrowroot or tapioca starch
1/4 cup pumpkin puree (optional)
1-1 1/2 teaspoons pumpkin pie spice (optional)
dash salt
maple syrup (for serving)

preheat oven to 450, when oven is at about 400, I put the pan with coconut oil in it to get good and hot, this is important

In a food processor or blender: add everything else and process/blend until fully incorporated. It will be liquid.

When oven is at 450 and oil is hot, tilt the pan around so it’s coated in the oil, then carefully pour in the batter. Set timer for 22 minutes. It will puff up while it bakes. It probably is supposed to serve 4-6 people, but in my house it serves two. Top with maple syrup.

Enjoy!

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fun with Brussels sprouts

Nov.17, 2014

Whole Foods had organic Brussels sprouts on a stalk, so I bought one on a whim. Since I cook just about everything with bacon, I decided to mix things up a bit and I bought some hot Italian sausage. I apologize in advance for not having measured amounts. So, they key to getting people to eat Brussels sprouts is to trick them….

Ingredients:

Brussels sprouts
1# hot Italian sausage, or whatever kind of sausage you like…or bacon..
Balsamic vinegar
salt

Shred your sprouts. It’s probably really pretty if you peel each leaf, but ain’t nobody got time for that…so I just tossed them in my food processor and pulsed it a few times until they were adequately shredded. You can chop them with a knife too.
Brown the sausage in a deep heavy bottomed pan, but don’t drain it. Toss in all the shredded sprouts and cook them down in the sausage fat until they are nice and tender. I think maybe 15-20 minutes. Then pour in some Balsamic vinegar to taste. I probably used about 1/4 cup. You’ll want to add some salt too.

Back to the trickery. I made this late and didn’t serve it for dinner. I tossed it in Steve’s lunch with some steak and sweet potatoes, and when he’d eaten most of it, I asked him how he liked the Brussels Sprouts. He said he’d been trying to figure out what they were, but they were good. So, there you have it.
I’m bringing this to Thanksgiving dinner. I may toss in some dried cranberries. I think that would be really good.

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Waffle Iron Hash Browns

Nov.17, 2014

These aren’t Paleo, but they are delicious. I have a lot of food sensitivities, so I cheat with potatoes and rice. Not pizza. Potatoes. Sadness.
So, Nom Nom Paleo is pretty genius, and while she didn’t come up with this recipe, she reposted it and I found it. Now it’s yours. Make it. Be ready for your family to eat all of this and ask for more.

Ingredients:

2 russet potatoes, about 10 oz each, peeled and shredded
1/2 teaspoon salt
3/4 teaspoon pepper
butter for the waffle iron. I used coconut oil and a silicone brush.

squeeze the shredded potatoes in a towel or paper towels until they are as dry as possible.
add salt and pepper and stir them in a bowl.

Pile the entire mess of potatoes in a hot waffle iron. I have a 12″ square waffle iron, if yours is smaller, adjust accordingly. After a couple minutes, mash them down with the lid and cook for another 5 minutes. They are done when they are browned and crispy around the edges.

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Fudge!

Nov.17, 2014

I always make macadamia nut fudge at Christmas. I used to use this bulletproof and stupid easy recipe that is most definitely not Paleo or dairy free, so I’ve had to search for something new. Enter the crock pot fudge recipe that popped up in my feed on FB one day. You can find it here
I’ve made a change or two. Rhys came up with an idea to use it to make Paleo Turtles, so I’ll post that if it works. He’s pretty clever with desserts and prefers to eat Paleo and dairy free, so I’m happy.

Ingredients:

2 1/2 cups dark chocolate chips. I use Enjoy Life because they’re dairy free and Paleo friendly.
1/2 cup full fat coconut milk (canned, not carton)
1/4 cup coconut sugar, honey or maple syrup
dash sea salt
1 teaspoon vanilla
1/2 cup chopped nuts (optional)

Toss everything (except vanilla and nuts) in your crock pot and stir. Don’t add the vanilla yet. It will make your fudge watery and while it still tastes good, it has the wrong consistency.

Turn the crock pot to low for two hours. Leave the lid on, don’t stir, just leave it alone. After two hours, turn it off, remove cover and add vanilla. Stir and let it cool to room temp. Once it’s cooled, stir it for about 5 minutes…or until you’re bored and start eating from the crock pot with a spoon. Add nuts. I used coconut oil to grease an 8×8 pan, but it was really hard to get the fudge out so next time I’m going to grease it and line it with parchment paper.

The recipe says this is rich and meant to be eaten occasionally and small pieces. Good luck with that. I was dumb enough to leave it in the fridge while I was out of town. Came home to an empty pan in the dishwasher.

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Gingerbread Spice Latte-bulletproof style

Oct.14, 2014

Sorry to rush the season, we even haven’t exhausted pumpkins yet, but I wanted to get a jump start on this. I don’t normally drink my coffee sweet, so I tend to keep the sweetener on the low side. For this recipe, the molasses flavor might be pretty strong if you add more, but I think a little maple syrup would sweeten it nicely if you like it that way.

Ingredients:

1Tablespoon unsulfered molasses
maple syrup to taste (optional)
pinch ground ginger
pinch ground cloves
1/8-1/4 teaspoon cinnamon
1Tablespoon +/- coconut oil
1 cup strong coffee

Put all ingredients in a blender and blend until combined. Enjoy!

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Deconstructed Quesadilla Breakfast

Sep.26, 2014

This is a recipe that I modified several times when we started eating Zone a couple years ago. It started out as the breakfast quesadilla in the Zone recipes, but I ultimately deconstructed it into a breakfast bowl. Since Steve goes straight to work from CrossFit, I make his the day before and store it in the office fridge. It keeps well and re-heats nicely in the microwave.

Ingredients:

2 sweet bell peppers chopped (these are on the dirty dozen, so buy organic if you can)
1/4-1/2 cup diced sweet yellow onion or sometimes I use green onions (pictured)
3/4-1 cup browned ground beef, seasoned with chili powder, cumin, garlic salt and red pepper flakes (I pre-cook this on Sundays, lasts all week)
1/2 small baked potato (omit if you don’t eat potatoes)
cilantro
avocado
4 eggs
coconut oil

melt about 1 Tablespoon coconut oil over medium high heat, add bell peppers and onions and saute until they start to soften, add ground beef and potatoes and continue cooking until meat and potato are hot

divide between 2 bowls, fry the eggs in coconut oil and add two eggs to each bowl, top with chopped cilantro and avocado. I like mine with Chipotle tobasco, Steve likes red chile or Tapatio on his. Note that in the photo above, I had run out of cilantro or there would be a liberal sprinkling on top.

We eat this for breakfast every day.

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Pumpkin Spice Latte #2

Sep.26, 2014

I rarely drink a latte with any kind of milk in it anymore. They make me feel too full, and if I’m going to feel that way, I’d rather it be from food. So, I came up with this yesterday and I like it better than my other recipe.

It’s faster, better for you and it’s really very good.

Ingredients:

1 cup strong coffee
1 Tbls coconut oil
1 Tbls organic pumpkin
1 Tbls maple syrup
about 1/8-1/4 teaspoon pumpkin pie spice

Blend in your awesome blender contraption and enjoy!

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