Month: November 2015

Pumpkin Recipes

When the weather starts to cool down and the leaves start falling from the trees there is one thing that seems to be high on a lot of people's minds.....pumpkin! Whether it's pumpkin spice latte's, pumpkin pie or pumpkin soup, something about fall makes us crave this delicious food.

Pumpkin Recipes not only taste delicious, but they also have some amazing health benefits like:

• It is full of beta-carotene (which the body converts to vitamin A), this is known to help sharpen your vision.
• It is full of fiber which helps you not to overeat, and can also help lower blood sugar.
• May reduce cancer risk
• Can contribute to a healthy complexion (thanks again beta-carotene!)
• Helps you lose weight because of the high fiber content
• Helps to stabilize blood pressure

When making recipes with pumpkin it is important to use either fresh pumpkin or to use pumpkin from a box instead of a can when possible. Cans can be filled with BPA's which can be harmful to your body. Here is a link to the brand I use: http://www.pacificfoods.com/food/sauces-purees/purees/organic-pumpkin-puree.aspx

Here are some delicious ways to use pumpkin purée:

Pumpkin Spice Latte

Ingredients

• 1 cup fresh brewed organic coffee
• ½ cup almond, cashew or coconut milk
• 2 Tbsp. pumpkin purée
• 2 medjool dates
• 1 teaspoon pumpkin pie spice
• ½ teaspoon ground ginger
• ¼ teaspoon pure vanilla extract

Instructions

Put all ingredients in blender and mix until creamy. Serves 2

Creamy Pumpkin Soup

Ingredients:

• 2 cups pumpkin purée
• 1 cup coconut, almond or cashew milk
• 4 cups bone broth (homemade or store bought, pacific foods makes one in a box)
• 1/2 tsp fresh grated nutmeg
• 2 tsp minced fresh thyme
• 1 tsp paprika
• Sea salt and pepper to taste

Directions:

Combine all ingredients in a saucepan and bring to a simmer just to heat up. Serve

Pumpkin cupcakes

• 1 1/2 cups pumpkin puree
• 2 very ripe bananas
• 1/2 cup maple syrup
• 1 1/2 tsp cinnamon
• 3/4 tsp pumpkin spice

Directions:

Preheat oven to 350. Combine all ingredients together in food processor and mix until smooth. Put mixture in paper or silicone lines muffins pan. Bake for 20-25 min or until cooked through (check with fork or toothpick). Let cool then place in fridge for 30 min to an hour before serving.

by Peter Saydak

Thanksgiving Recipes

We all know that the holidays can be hard when it comes to eating the right foods. It does not have to be hard and I’m here to show you how easy it can be to stick to your healthy eating plan. Here are some of my favorite Thanksgiving Day recipes that are gluten, dairy and refined sugar free.

Here are some great Thanksgiving Recipes

Sage Turkey

• 1 stick of Kerry Gold butter
• 1/3-cup fresh sage
• 1 lemon
• 1 orange
• 1 onion

Soften butter mix chopped sage with butter. Mold into a log then put in freezer in plastic wrap. Take out when hardened and cut into ¼ inch discs. Place discs under skin of turkey (separate skin) throughout. Cut lemon, orange and onion in quarters and place inside turkey. Salt and pepper to taste.

Gluten Free Fennel and Apple Stuffing

• Gluten free bread (16 cups cubed)
• 1 stick of butter
• 1 cup chopped apple
• 2 cups chopped onion
• 1 cup chopped fennel
• 1 TBSP fresh thyme (chopped)
• 1 TBSP fresh sage (chopped)
• 3 cups turkey or chicken broth

Melt butter on top of stove on medium heat. Add in apple, onion, fennel, thyme, sage and cook till tender (about 15-10minutes). Let bread sit out long enough to get stale. When stale, cut into cubes and place in large bowl. Poor butter and vegetable mix over bread and then pour chicken broth over mixture to desired moisture. Add salt and pepper for taste (if needed). Transfer mixture to baking dish, cover and bake 30 minutes at 375 degrees F; uncover and bake until golden, 30 more minutes. (Or stuff in your turkey and bake.)

Maple Butternut Squash

• 1 large butternut squash
• 1/3-cup maple syrup
• Olive oil
• Salt to taste (Himalayan sea salt)

Peel squash and cube. Spread squash out on baking pan so that it does not steam. Pour enough olive oil over squash to coat. Pour maple syrup and salt to taste. Bake squash at 400 for about 30-40 min (edges will be slightly brown).

Gluten Free Gravy

Place 2-3 chopped onions, 4-5 celery sticks and 4-5 carrots under turkey while cooking. When turkey is finished take emersion blender and blend cooked veggies together with turkey drippings or pour everything into a blender and blend (add salt and pepper to taste). It will thicken as it sits, you may also add some arrowroot powder to make thicker.

Mashed Sweet Potatoes

• 4-6 large sweet potatoes, peeled and cut into 1″ chunks
• 1/2 cup unsweetened almond milk (or coconut milk)
• 1 heaping tablespoon coconut oil
• Salt and pepper to taste

Peel and cut sweet potatoes, and place in a large pot filled with water. Bring water to boil, and boil sweet potatoes until soft (about 20 minutes). Drain sweet potatoes and place in a large bowl, or kitchen aid mixer. With kitchen aid mixer, or hand mixer, mash sweet potatoes on low. Add coconut oil and almond milk while continuing to mix. Add salt and pepper to taste. If you like your sweet potatoes extra sweet you may add some grade B maple syrup.

Brussels Sprouts with Bacon

• 1 pound Brussels sprouts
• 4 slices of gluten and nitrate free bacon
• 1 TBSP coconut oil

Wash and cut Brussels sprouts in half. Place on baking pan and cover with melted coconut oil. Cut bacon into small pieces and spread over Brussels sprouts. Bake at 350 for 30 minutes. You can add some balsamic vinegar at the end if you like.

Carrot Cake

• 1 ½ cups of almond flour
• 1 tsp. baking powder
• 1 tsp. baking soda
• 1 tsp. ground cinnamon
• ½ tsp. salt (sea salt)
• ½ cup coconut oil
• ½ cup grade B maple syrup
• 2 eggs
• 1 cup finely shredded carrots
• ½ cup crushed pineapple (in pineapple juice not syrup)
• 1 tsp. vanilla

Sift together dry ingredients in large mixing bowl. Add in wet ingredients and mix till moistened. Beat with hand mixer or kitchen aid on medium speed for 2 minutes. Bake in greased (with coconut oil) 8 inch square pan on 350 about 35 minutes. Cool for 10 minutes then remove from pan. Once completely cool frost with Dairy Free Cream Cheese Frosting (see recipe).

Dairy Free Cream Cheese Frosting

• 6 oz. Dairy Free Cream Cheese (I used the Daiya brand), room temp.
• 3 oz. butter, room temp
• 2- 2.5 TBSP of honey

Beat all ingredients together and frost cake

by Peter Saydak

Paleo Chocolate Chip Cookies

by Peter Saydak

Crock Pot Balsamic Chicken

by Peter Saydak

Not So Spicy, Spiced Up Veggies

by Peter Saydak

Grain Free Meatballs

by Peter Saydak

Paleo Chicken Nuggets

by Peter Saydak

Dairy Free Blueberry Muffins

by Peter Saydak

Shrimp Scampi with Zucchini Noodles

Shrimp Scampi with Zucchini Noodles

by Peter Saydak