Recipes In the following recipes I use a vegan pea protein powder. If you d like brand recommendations, contact me at kelleyfcarpenter@gmail.com!
Breakfast & Drinks Egg Nog Shake 8 oz. coconut milk 2 scoops vanilla protein powder 1/2 tsp nutmeg 1/2 tsp rum extract Ice Blend and enjoy! No eggs, no milk! House Drink Peligrino, lemon to taste and a few drops of liquid stevia with crushed ice. Grain Free Protein Waffles Adapted from Against All Grain Cookbook 3 large eggs at room temperature 3/4 cup coconut milk three scoops vanilla protein powder 4 Tbsp coconut oil 1/2 tsp pure vanilla extract 1 cup raw unsalted macadamia nuts (or cashew) 3 Tbsp coconut flour 3/4 tsp baking soda 1/4 tsp sea salt Preheat waffle iron on the lowest setting. Place all ingredients in the order listed. Blend on low for 30 seconds, then increase to high and continue blending until the batter is completely smooth, about another 30 seconds. Spoon the batter into the waffle iron, filling halfway and spreading evenly. Cook until golden brown! Topping: Add one giant bag of mixed berries and cook them on medium to medium low heat for 45 minutes or so add a teaspoon of lemon juice and Stevia or coconut sugar to taste. Those who have been on 30 days to fit don't really need any additional sweetener. Top your waffle and enjoy!
Savory Chicken Kale Soup 1 yellow onion 5 carrots 5 stalks of celery 2 cloves garlic 2 cartons organic chicken broth 1 head of cabbage 3-4 cups chopped Kale 3 zucchini 1 can coconut cream Pink Himalayan Salt and Cracked Pepper *Optional: cooked quinoa Dice one yellow onion and sauté in a teaspoon of bacon grease in soup pot. Dice small and add carrots, celery and cloves of garlic. Sauté until garlic is fragrant (should only take a a few minutes). Add one carton of the organic chicken broth. Shred the cabbage and add to pot, you may have to add half and after it cooks down, add the rest of it. Add chopped Kale. Add second carton of organic chicken broth. Chop or shred zucchini and add to pot. Season with pink Himalayan salt and cracked pepper. Add one can of coconut cream. Serve alone on over quinoa. Mashed Cauliflower (Mashed Potatoes) Take one head of cauliflower and boil until soft about 15 minutes on medium. Drain the water and put the cauliflower in the food processor with 1 tablespoon of coconut oil and smoked sea salt to taste. Enjoy!
Brussel Sprouts Clean two cups of brussel sprouts. Put in the food processor and chop up into small chunks. Put a teaspoon of bacon grease into a skillet and heat up- then add brussel sprouts and smoked sea salt to taste. Cook on medium heat for 20 minutes - covered by a lid and stirring occasionally. When softened, remove the lid and put on medium high for about 3 minutes or so until edges are crispy. Delicious!! Stuffed Dates Stuff dates with goat cheese and wrap in bacon. Cook on 375 degrees for 40 minutes or until bacon is crispy. Great grain and dairy free appetizer for party! Cauliflower Crust Pizza Get a medium head of cauliflower and blend in a food processor. Bake in covered dish on 350 degrees for 20 minutes- until soft. Add smoked sea salt to taste, 1/2 tsp oregano, 2 minced cloves of garlic, 4 eggs, 1 1/2 cups of cheese- your choice of mozzarella (from cow, buffalo), mexican blend or daiya. Spread out on a cookie sheet on parchment paper. Bake on 425 degrees for 25 minutes Make tomato sauce from 4 tomatoes or 7 roma tomatoes. Add 1 tsp of olive oil in a skillet, cut up tomatoes, 1/2 onion, 2 cloves of minced garlic and cook for 10 minutes or so on medium heat. When cooked completely- put in a food processor with 1 Tbsp basil, 1 tsp oregano and smoked salt to taste. Cover pizza crust with tomato sauce and cover with cheese and toppings of choice. Cook another 5 minutes on 425 degrees and enjoy!
Butternut Squash Bake on 350 degrees for 30 minutes and remove meat from squash. Put in food processor with 1/2 tsp of sea salt, 1 tsp of coconut oil and 2 tbsp of coconut cream. Blend. Spaghetti Squash Cut spaghetti squash in half- place face down in a dish and cover the bottom inch or two of the pan with water. Bake on 400 degrees for 40 minutes. Let cool for 20 minutes and then scrape out the meat of the squash with a fork. Set aside. Roma tomatoes: cut lengthwise, 1/2c olive oil, smoked salt, 3-4 cloves garlic, oregano, thyme and anything else u think might like as marinade. Pour over tomatoes, put face up on cookie sheet, cook in 250 degree oven for - 3-4 hours Blend olive oil, basil and 1/2 teaspoon of sea salt- fold into spaghetti squash. Cut romas into quarters and also fold into spaghetti squash. Eat room temperature and add salt to taste. Optional: Add some grassfed pork or turkey sausage. Sprinkle with parmesan or goat cheese.
Sweets Brownies 2 cups chocolate protein 2 tbsp coconut oil 3/4 can coconut cream or coconut milk 1 egg 1/2 cup nut butter 3/4 tsp baking soda 1/2 tsp sea salt Mix and bake in greased pan at 350* for 20 mins. I also like to add some broken nuts pecans or something. It should have the consistency of normal brownies if not, add a little bit more of the coconut milk. Do not overcook- they will dry out if overdone! :) Chocolate Mint Protein Brownies Follow the ingredients for our protein brownies. Then, cut 8-10 chocolate mint chews into 6 Tablespoons. Add chews and 1 tsp pure peppermint extract to the batter and bake. Also try caramel chews for another take on the brownies Fit Chew Recipe Ideas Caramel fit chews with Granny Smith Apple Caramel fit chew rolled in dry unsalted pecan pieces Fit chew turtles - half chocolate fit chew, half caramel fit chew and two pecans or almonds Serve with herbal detox tea on the side.
Vanilla Protein Bars Makes 20 bars Use an 8x8 square baking dish 3-4 cups Vanilla Protein Powder 1/2 cup Organic Rolled Oats- Bob s Red Mill (optional- adds calories) 3 T Sunflower butter (KROGER Organic section) ¼ to ½ cup Ground Flax Meal 2-3 tsp Almond Extract (I use 1 cap full) 1 Cup coconut milk (chocolate or vanilla) 2 Droppers of liquid Stevia Mix all ingredients in a bowl or food processor until a ball is formed. If the dough is dry then add more milk and if too wet add more powder. Once mixed you can press the dough in a glass dish and then cover with plastic wrap. Use the plastic wrap to help flatten the dough so that the top is smooth. Chill in the refrigerator until firm. Cut into 20 pieces. *Make Pumpkin bars by adding can of pumpkin and remove the Almond Extract HINT: You can portion these bars into little baggies and then place in the freezer. Pull them out as you head out for the day. They will thaw over time and be ready when you are. Mexican Chocolate Protein Bars ½ jar of smooth almond butter or any other nut butter 2 cups protein powder ½ can coconut milk, almond milk or rice milk ½ cup gluten free Oats (Bobs Red Mill) 3 droppers full of liquid stevia 1 ½ T of ground cinnamon ½ to ¼ teaspoon of cayenne.the more the spicier Pinch of kosher salt Mix all ingredients in a food processor or by hand in a stainless or glass bowl. Spread evenly and flatten in a glass dish and press smoothly on top with plastic wrap. Cover and chill for a couple of hours or overnight. Cut into cubes and keep in the fridge or in the freezer for quick meals.
Strawberry Cupcakes 2½ cups blanched almond flour 4 scoops vanilla protein powder ¾ teaspoon baking soda ¼ teaspoon sea salt ⅔ cup honey 1/2 cup coconut oil, melted 4 large eggs, room temperature 1 tablespoon lemon juice 2 teaspoons vanilla extract ½ teaspoon lemon zest ½ cup finely chopped strawberries Frosting 2 cans coconut cream (leave in fridge overnight before using) ⅓ cup honey ¼ teaspoon lemon juice or vinegar 1½ tablespoons strawberry preserves (freshly pureed strawberries will work too) Preheat the oven to 325 degrees F. Line a standard muffin tin with baking cups. Combine the honey, coconut oil, eggs, lemon juice, vanilla, and lemon zest in the food processor. Add the dry ingredients and blend on high for 30 seconds to a minute. The batter should not have any lumps. Add the strawberries. Divide the batter evenly into the muffin tin, filling about ¾ of the way full. Bake for 15-17 minutes, until a toothpick can be inserted into the middle and comes out clean. Let the cupcakes cool completely on the counter before frosting. Frosting: Once the cupcakes have cooled, you can add frosting. Get cans of coconut cream (they need to have been refrigerated overnight before using- to ensure the cream is hard and separated from the liquid in the can). Scoop out the hard coconut cream- do not use the liquid. Put in a food processor and blend with 1/3-1/2 cup of honey or 1/3 cup coconut sugar or stevia drops to taste. Gently fold in the strawberry preserves. Blend until lumps are gone. Top cupcakes. They can be eaten right away or refrigerated overnight- or frozen to save for that special occasion!
Chocolate Chip Cookies from Against All Grain Cookbook Yields 1 dozen 1/4 cup palm shortening 1/4 cup coconut palm sugar 2 tablespoons honey 1 large egg, room temperature 2 teaspoons vanilla 1½ cups blanched almond flour 2 tablespoons coconut flour ½ teaspoon baking soda ½ teaspoon sea salt ¼ cup dark chocolate pieces (just chop up a dark chocolate bar) ¼ cup enjoy life chocolate chips Preheat oven to 350 degrees F. In a stand mixer or with a handheld electric mixer, cream the palm shortening, coconut sugar, honey, egg, and vanilla until smooth and fluffy. Add the almond flour, coconut flour, baking soda and sea salt and mix again until combined. Scrape down the sides of the bowl if needed in order to incorporate all of the flour. Stir in the chocolate chips. Place golf-ball sized balls of dough on a cookie sheet lined with parchment or a SilPat. Using another sheet of parchment on top of the dough, flatten them slightly with the palm or your hand or a spatula. The cookies don't spread much so create the size and thickness you want prior to baking them. Bake for 9-12 minutes, until slightly golden around the edges. Notes: *These keep best in an air-tight container in the fridge. * If you don't have a food processor, put a couple of cups of your almond flour in a blender or coffee grinder and give it a few pulses. Careful not to go too far or you will have almond butter. Then make the dough in a stand-mixer or bowl with electric beaters. *Measure the 1½ cups almond flour after you've ground it. * If you plan to double this recipe, reduce the coconut flour by 1 teaspoon (so you would use 3tbs+2tsp). * I do not like these with coconut oil. Palm shortening makes them chewy. If you're going to sub it out, my first suggestion would be grass-fed butter. * I like the flavor complexity with using 2 different types of chocolate, but you're welcome to use whatever you'd like.
* The palm sugar gives the cookies a "brown-sugar" like taste that the original CCC has. You can try using all honey, but because it is liquid, the texture and flavor will change slightly. Crepes From Against All Grain: Delectable Paleo Recipes to Eat Well & Feel Great, by Danielle Walker 6 large eggs 1 cup unsweetened almond milk or other nondairy milk 3 tbsp coconut flour, sifted 2 tsp coconut oil, melted, plus 2 tbsp for the pan 1/4 tsp sea salt Whisk together the crepe ingredients in a bowl. Let sit for 10 minutes while the pan heats so the coconut flour can absorb the liquid, then whisk again. Heat a crepe pan or enameled skilled over the medium-high heat. Place 1 tablespoon of the coconut oil in the pan, swirling to coat the bottom and sides. Pour ¼ cup of the batter into the hot pan, turning the pan in a circular motion with one hand so the batter spreads thinly around the pan. Alternatively, very quickly use a spatula to spread the batter. Fill any holes with a drop of batter, making sure the pan is fully covered. Cook for 1 minute, until the edges start to lift. Gently work a spatula under the crepe and flip it over. Cook on the second side for 15 seconds and turn out onto a plate. Continue with the remaining batter, stacking the crepes on the plate as you work. Add a little more oil to the pan after about every 3 to 4 crepes if they begin to stick. Fill with our chocolatey "nutella" like filling: Mix 1/2 avocado, 3 scoops chocolate protein powder, 3 tbsp coconut cream, 1/3 cup coconut milk- mix in the food processor. mmm. Top with berries or nuts of you choice!
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