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Chocolate Chip Pumpkin Muffins (Paleo-ish)

15 Sep

Pumpkin Muffins

 

 

 

 

 

 

 

Chocolate Chip Pumpkin Muffins

I decided to show you a little bit more of the baking process with pictures in this recipe.  I realized that many people want to see the mix textures, the products I use, etc.

almond flour ground ground almond flour

 

 

 

 

 

 

 

 

 

This is a wonderful almond flour to bake with! It is different from the trader Joe’s brand, it is fine, and fluffy.  But don’t get me wrong, I bake with TJ’s often, and it does a great job!

SAM_1640 SAM_1641

 

 

 

 

 

 

 

 

 

 

 

 

Chocolate Chip Pumpkin Muffins : <almost Paleo>

Ingredients (12 muffins)

    • 1 cup almond flour
    • 1/4 cup coconut flour
    • 1 tsp cinnamon
    • 1/4 tsp nutmeg
    • 2 tsp baking soda
    • 2 tsp baking powder
    • 1/2 teaspoon Celtic sea salt
    • 1/4 cup Xylitol (or 6 stevia packets OR replace with pure maple syrup to make ‘paleo’)
    • 1/8 cup unsweetened vanilla almond milk (omit this if you use maple syrup)
    • 1 can pumpkin puree (2 cups)
    • 3 eggs
    • 1/8 cup coconut oil, melted
    • 1 Tbs vanilla extract
      Instructions
  1. Mix flours, cinnamon, nutmeg, baking powder, baking soda, and sweetener of choice in a large bowl.
  2. In a separate small bowl, mix together the wet ingredients (almond milk, pumpkin, eggs, oil, vanilla).
  3. Pour wet ingredients into dry ingredients and stir until just mixed.
  4. Scoop batter into lined or oiled muffin pan.  Fill about ¾ full. Bake for 20-25 minutes.

Enjoy!

XOXO Tiffany

Sauteed Kale and Onions

14 Sep

Sauteed Kale and Onions

Sauteed Kale and Onions

Ingredients

  • 1 1/2 pounds young kale, stems and leaves coarsely chopped
  • 1/2 sweet or white onion, diced
  • 3 tablespoons coconut or olive oil
  • 2 cloves garlic, finely sliced
  • 1/2 cup vegetable stock, low sodium, or water
  • Salt and pepper
  • 2 tablespoons red wine vinegar

Directions

  1. Heat coconut or (olive oil) in a large saucepan over medium-high heat.
  2. Add the garlic and cook until soft, but not discolored.
  3. Raise heat to high, add the stock and kale and toss to combine.
  4. Cover and cook for 5 minutes. Remove cover and continue to cook, stirring until all the liquid has evaporated.
  5. Season with salt and pepper to taste and add vinegar.

(Paleo) Pumpkin Bread!

14 Sep

I love the change of season… especially from hot to cool(er).  Even if it is still 100 degrees where I live- in the middle of September (yuck), I can’t help but be inspired by my Fall favorites, especially Pumpkin! :)

Paleo Pumpkin Bread

By Tiffany Dalton Pumpkin Bread

 

 

 

 

 

 

 

Ingredients:

a) 1 Cup Ground Almond Flour

b) ¼ Cup Coconut Flour

c) 1 ½ tsp Baking Soda

d) ½ tsp Baking Powder

e) ½ Tbsp Pumpkin Pie Spice

f) 2 tsp Cinnamon

g) ¼ tsp Nutmeg

h) ½ tsp sea salt

i) 1 cup Pumpkin Puree (approx. ½ can)

j) 4 eggs

k) 1 tsp Vanilla Extract (gluten free, organic is best)

l)  1 medium Ripe Banana (additional maple syrup if desired)

m) ¼ Cup Extra-virgin Coconut Oil

n) 1-2+ Tbsp Unsweetened Almond or Coconut Milk

o) Coconut oil spray or rub to grease your loaf pan

p) Optional: ½ Cup pecans, walnuts, raisins, sliced almonds, pumpkin seeds, cranberries, etc

 

Instructions:

  • Grease a 9×5 Loaf Pan.
  • Preheat oven to 325 degrees.
  • Combine your dry ingredients- A-H, in a bowl and set aside.
  • In a separate large mixing bowl, cream together your wet ingredients, including banana (ingredients I-N).
  • Add the dry to the wet, slowly combining until smooth.
  • Add in your options now (see “P” on ingredient list).
  • Pour into your greased pan.  Sprinkle loaf with ¼ tsp cinnamon.
  • Bake for 45-50 minutes, until toothpick inserted comes out clean.
  • Allow to cool for 10-15 minutes.  Slice while warm and enjoy with homemade pumpkin, apple, or nut butter!

 

NOTE: Depending on your banana and pumpkin puree, you may need less or more almond milk to create a creamy, but not watery consistency.

P.S. Experiment with other squashes for your pumpkin bread too, like butternut or acorn!

Download this Paleo Pumpkin Bread Recipe (PDF) here!

Enjoy!

XOXO,

Tiffany

Paleo Apple Crisp

25 Jun

Paleo Apple Crisp

Paleo Apple Crisp

Ingredients for Crisp Topping:

  • 2 cups almond meal (or almond flour)
  • ¼ cup finely shredded unsweetened coconut
  • 1/2 teaspoon celtic sea salt
  • 1/4 cup honey
  • 1tsp vanilla extract (gluten free)
  • ½ tsp nutmeg
  • 1 tsp cinnamon
  • 1/3 cup extra virgin coconut oil, melted

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  1. Mix the almond meal, shredded coconut, vanilla, honey, salt and spices together.
  2. Pour melted coconut oil over the top of almond flour mixture and stir creating a crumb like texture. Set aside, and prepare the apple base.

Optional: You can add chopped walnuts and pecans to the crumb mixture

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Ingredients for Apple Base:

  • 6 medium to large organic apples (about 2½ pounds)- crisp green or gala work best
  • 1 tsp finely grated organic lemon zest
  • 2 Tbsp lemon juice (about 1 lemon)
  • ½ tsp cinnamon

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  1. Preheat oven to 375F.
  2. Peel and core apples.  Cut into large bite size pieces (I cut into quarters and then slice each quarter half, then in chunks).
  3. Tip: Place cut apples in water with lemon juice to avoid browning.
  4. Toss all the apples with lemon juice, lemon zest, cinnamon (*xylitol or sugar would be good here if you’re being really naughty)
  5. Place prepared apples in the bottom of a casserole dish, 8” or 9” square pan, or a 9” deep dish pie dish.
  6. Cover the surface of the apples with the almond flour topping crumb mix. Pat down slightly and place in the refrigerator for at least 20 minutes or more, to harden.
  7. Bake for 45+/- minutes.  Turn oven temperature up to 425F for 5 minutes to brown the top (watch it closely to avoid burning).
  8. Remove from oven and let cool slightly, but serve warm

The Paleo Basics: How to eat like a Cave(wo)man

26 Feb

Through my wellness journey, I have evolved my diet into what is considered “Paleo”.   Paleo is short for the Paleolithic Diet, or Caveman diet, or sometimes called “Primal”.  Through my research and self education, I’ve concluded it to be the most common sense and natural concept of proper food consumption for humans.  The benefits of a Paleo type diet are backed up with miles of scientific evidence.  What is even more persuading than the science, are the incredible amount of testimonials from good looking, healthy people, who prior to going Paleo were sick, fat, depressed Americans. Thankfully via websites and people who have a passion to share health with others, these people have turned from their politically correct SAD (Standard American Diet) to a real food, Paleo diet, and aren’t looking back or missing a darn thing!

Initially, I had the misconception, like many others, that the Paleo “rules” were very restrictive, and left out important nutrients.  Through the last couple years of living about 80% Paleo, I realize that my opinion regarding the “restrictiveness” of Paleo has now completely transformed into quite the opposite.  I don’t have enough meals in a year to eat all amazing food and recipes I have planned out! I’ve experienced such an amazing elevation of my health and life in so many ways, that now I realize it is the American Diet that has obviously been what was REALLY restricting me from true health. The SAD food I was putting into my body had kept me from feeling far from my 100%!  But don’t take my word for it! Do your due dilligence, research, learn, and try it for yourself.

 

The more you learn about Paleo, the more questions you will have about getting it right.  The reality is, that every persons “Paleo Diet” looks completely different. 

You might need more sweet potatoes and root veggies if you are very athletic.  You many need more protein than him.  Find what works with your body, your lifestyle, and your goals. Your body is and will be always changing, so continue to assess your needs.  Your hormonal response to food will change, you may be really hungry often at first, then eventually feel happy and content with 2 meals per day. Listen to your body.

So, without further ado… here are the Paleo Basics YOU need know and try it out for yourself.

The NO’s:  What to AVOID on the Paleo Diet

Grains: WHEAT! (Duh) and even gluten-free grains like rice, quinoa, and corn (yes a grain) are no good!

Beans and Legumes: includes peanuts, garbanzo beans, lentils, peas, etc.

Soy: *some fermented soy may be considered safe in small doses- but don’t play around until you got this Paleo diet thing down

Refined Sugars: includes artificial sweeteners, high fructose corn syrup

Vegetable Oils: Canola, Safflower, Rapeseed, Soy

Dairy: for sure no milk! You’re not a baby cow are you? Do you want to grow nice and big and wide? If so, keep drinking milk! Cheese is dairy.  (Eggs are NOT Dairy, they are wonderful) *sometimes dairy is included in “Primal” diets, by definition. Do you tolerate it? Leave it out for 30 days, and test it back in to truly see if you do.

Processed food: obvious, but needs to be stated.  Real food doesn’t come in boxes, bags, or foil.

The Paleo type of diet is focused on nourishing the body.  That requires us to eat real, whole foods, the way nature intended us to eat.  Stick with this concept for even 30 days and I guarantee you’ll experience something amazing in your health!

The YES List:

Meat: from animals that lived the way nature intended them to live: Grass-fed, free range organic poultry, wild caught fish and game meats.

Vegetables: lots of these, organic is always best.  Include roots and tubers, but load up on the greens.

Fruit: occasionally, unless you have a serious fat loss goal.

Fats: Good Quality Please! Fatty fish, Grass-fed meats, avocado, olive oil, coconut oil… nuts and seeds in moderation.  Again- quality is what we are looking for.

Saturated Fat is ESSENTIAL to your survival, this is liberating once you have permission to snack on a steak and realize it’s good for you!

I’ll follow up this brief intro to Paleo post with FAQ’s about the Paleo Diet, including Cholesterol, Why no grains, and why fat is so good for us.  Please post any questions here that I can answer for you!

Interested in learning more about the Paleo Diet?

Mark Sisson, Author of The Primal Blueprint, has a great cookbook (and book) to get you started: Primal Blueprint Cookbook on Amazon

My absolute favorite educational Paleo cookbook I require for all of my clients: Practical Paleo, by Diane Sanfilippo

Have burning questions that will only be appeased by scientific proof? Check out L Ac Chris Kresser:  https://chriskresser.com/

Podcasts- search: Underground Wellness, Balanced Bites, Everyday Paleo