Ingredients:
2 cups mashed sweet potatoes* (see note below on how to mash them)
1 egg
1/4 cup milk
1/2 c almond flour
2 tsp cinnamon
1 tsp vanilla extract
1 TBSP coconut oil
Process:
To prep the mashed sweet potatoes:
Fill a large pot about halfway with water and set on stove on high to get it boiling
In the meantime, cut 3-4 large sweet potatoes into 1" cubes (you can peel them first if you want but you don't have to, I leave the skin on since I like the added texture and vitamins)
Once your water is boiling, carefully place the sweet potatoes in the water and let boil for about 10 mins until they are tender enough to pierce with a fork
Drain the water from the pot and use a potato smasher, fork or hand mixer to mash the potatoes
You just want to get them mashed enough so that they are mixable, they don't have to be creamy like your typical mashed potatoes
Let this mix cool before continuing with the pancakes
To make the pancakes:
Add the egg, milk, almond flour, cinnamon and vanilla to the cooled, mashed sweet potatoes and mix well until all ingredients are combined.
Heat a large skillet over med-high heat and add coconut oil.
Once the coconut oil is hot, add spoonfuls of the pancake mix to the pan.
I will usually form them into a ball-like blob before adding to the pan
As they begin to cook you will be able to flatten the pancakes with a spoon or spatula to help them cook more evenly and take a 'pancake' form
Let it cook for about 5 mins before flipping with a spatula. The longer you let them cook the crispier they get!
You may want to add more coconut oil to your pan before starting the next batch - your call!
I came up with the recipe since I had two large jars of mashed sweet potatoes that I wanted to use up. That being said, you can make a big batch of the mashed sweet potatoes and then put them in the freezer for your next batch.. so easy! These are great with eggs and bacon .. breakfast.. BOOM!
1.5oz sweet potato = 1 Carb Block
Ingredients:
Dressing:
1/2 TBSP tsp ground pepper
1/2 TBSP dried thyme
1/2 TBSP dried oregano
1/2 TBSP dried basil
1 tsp chili powder
1 TBSP apple cider vinegar
1 TBSP olive oil (I used my lemon infused one.. great call)
1 TBSP lemon juice
1 TBSP Dijon mustard
ground sea salt to taste
4 zucchini, sprialized into noodles or 'zoodles' (After I spiralize them I usually do some chopping to break up any super long noodles that can be messy to eat in a public setting)
Process:
Add all of the Dressing ingredients to a small bowl and mix well to combine.
Spiralize your zucchini and put half of the 'zoodles' in a sealable tupperware container.
Add in the dressing, seal the tupperware and shake well to toss the ingredients.
Add in the rest of the 'zoodles', reseal and shake some more until the dressing is well distributed across the 'zoodles'
Put in the fridge to chill for at least an hour before eating (not required but it's recommended)
I needed a change up from the cooked 'zoodles' and this was soo much easier with a lot less to clean up.. win! It's light and refreshing for summertime and goes really well tossed over the top of a salad with any kind of protein.
1 1/3 c of zucchini = 1 Carb Block
Ingredients:
1 bag frozen spinach, thawed
1 TBSP coconut oil
1 lb. ground bison1 lb. ground turkey (you can use any meat or mix of meats that you want here -- turkey, chicken, beef, pork, bison.. options are endless!)
1 TBSP black pepper
1/2 TBSP dried oregano
1/2 TBSP dried basil
1/2 TBSP dried thyme
1/2 TBSP Garlic Powder
1/2 TBSP chili powder
1/4 C Franks Red Hot (or your favorite Hot Sauce)
Process:
Put the thawed spinach in a strainer and press to remove the excess water from the spinach. This will make your life easier later and prevent you from getting a soggy mush at the end.
Preheat a large skillet over medium-high heat and add coconut oil
Add in the meat and mix well so that your two different meats are combined then distribute across the pan so that it cooks evenly
Continue stirring and chopping up the meat as it cooks
When the meat is just over halfway cooked, add in the pepper, herbs and spices
Mix well and continue cooking
Once the meat is fully cooked, reduce the heat to medium and drain the fat as needed
Return the skillet to the medium heat and add the drained spinach to the pan and mix well.
Add the Frank's Red Hot to the pan and mix some more
Cook for another 3 minutes or so to heat the sauce and spinach
Turn off heat and let mixture stand for stand for at least 5 minutes in the skillet to allow flavors to meld together
This is a great way to add in some flavor variation and color to your standard ground meat. It also allows you to sneak in a few extra greens :) Just like the other ground meat recipes in my site, feel free to play different seasonings based on what you have in your cabinet.
1.5oz of ground meat = 1 Protein Block
Ingredients:
2 Hake fish fillets, you can also use any other white fish (tilapia, cod, etc)
1/2 TBSP blackening seasoning *See my note below on how I make my own
1/2 TBSP coconut oil
2 cloves garlic, minced
*Blackening Seasoning Mix:
This is a great seasoning that I will toss into a lot of my meat and fish recipes so I just make a big batch and keep it handy.
2 tsp cumin
2 TBSP paprika
2 TBSP black pepper
2 TBSP onion powder
2 TBSP garlic powder
2 1/2 TBSP dried thyme
2 tsp cayenne
1 TBSP dried oregano
1 tsp ground nutmeg
salt to taste
Mix these all up and store in a spice jar for frequent use!
Process:
Clean and dry your fish and cover both sides of the flllet with the blackening seasoning.
Preheat a skillet over medium high heat, add in the coconut oil and garlic.
Cook for a minute or two until the garlic begin to sizzle.
Add the fish to the pan, I use a basting brush to help make sure all of the garlic is either under or on top of the fish -- don't want to miss out on that flavor!
Cook for 3-4 mins per side, Turn off the heat and let rest in the pan for 5 mins.
This was my second attempt at the Hake fish and I was much happier with the result. The first time I baked it in the oven but I really didn't like the texture of it. I decided to try cooking it on the stove top before I decided Hake wasn't for me and this was a much better means of cooking the fish. Hake is light and flaky so in oven I felt that it almost got soggy but with the recipe the texture of the fish was MUCH better, more of what a white fish should be :)
1.5oz of fish = 1 Protein Block
Ingredients:
4 carrots, cut into matchsticks
4 parsnips, cut into matchsticks
Coconut oil spray (or coconut oil)
1 TBSP Garlic Galore Seasoning from Wildtree
Process:
Preheat the oven to 365 degrees. Cut the carrots and parsnips into similarly sizes pieces so that they will cook evenly, I have found that a matchstick-ish size is best. Coat a large baking sheet with coconut oil and add the carrots and parsnips to the pan and add a little more coconut oil to cover the veggies. Add the Garlic Galore** seasoning and stir the ingredients in the pan to get the seasoning distributed. Arrange the carrots and parsnips in an even layer on the pan before putting in the oven to roast. Let them roast in the oven for about 20 mins, stir/flip them at least once but twice wouldn't hurt either.
**If you don't have access to the amazingness that is Wildtree, sub in a mix of 1/2 tsp garlic powder, 1/2 tsp onion powder, 1 tsp dried basil 1 tsp dried parsley, 1/2 tsp dried chives, sea salt to taste
Another super easy recipe for simple but flavorful veggies. Carrots and parsnips have always been two of my favorite veggies to roast together and the Garlic Galore seasoning just takes it to the next level without any added effort. Enjoy!
3oz of veggies = 1 CarbBlock
Ingredients:
1 head of cauliflower
1 TBSP of coconut oil
1 TBSP Garlic Galore Seasoning from Wildtree
1 tsp ground pepper
Process:
Ricing the cauliflower:
I chopped my head of cauliflower into small florets and tossed them into the food processor in manageable batches to grate it. This takes a little bit of patience -- but if you put too much cauliflower into the machine it doesn't chop it properly. I promise it's worth taking the time here, otherwise you will be picking large pieces of cauliflower out of your 'rice' anyways. Also, careful not to over-process the cauliflower in the processor, you just want to let it run long enough to chop it up. If you let it go too long it will get kind of mushy. As I finished each batch of the cauliflower in the processor I transfer it to a large mixing bowl until I have the whole head of cauliflower chopped. If you don't have a food processor, you can still grate the cauliflower and get the same result.. BAM!
Once you have the cauliflower 'riced' and ready to go, preheat a large skillet over medium heat and add the coconut oil. When the oil is melted, add in the cauliflower 'rice', top with the Garlic Galore Seasoning blend** and black pepper. Mix it all up with a spatula to distribute the oil and seasoning throughout the cauliflower. Let this cook for about 10 mins over medium heat and stir it every couple minutes or so to make sure it cooks evenly. WA-LA!
**If you don't have access to the amazingness that is Wildtree, sub in a mix of 1/2 tsp garlic powder, 1/2 tsp onion powder, 1 tsp dried basil 1 tsp dried parsley, 1/2 tsp dried chives, sea salt to taste
I've always been hesitant to make my own cauliflower 'rice' because I felt like getting out my food processor and then cleaning afterwards was a pain. I decided to take the time today and give it a go and let me tell you.. TOTALLY WORTH IT. I dare you, try not to eat it all in one sitting, this is a challenge I almost failed. And guess what, I have a dishwasher so I put the food processor bowl in there and it's going to do the clean up for me :) Learn from my mistakes don't let cauliflower 'rice' intimidate you too, it's super easy to make and absolutely delicious!
3/4 cup = 1 Carb Block *estimation*
Ingredients:
3 medium size beets, grated (I used my spiralizer and then just chopped the spirals)
3 large carrots, grated (I used my box grater here but you can also use the food processor for these and the beets if you want)
1 tsp ground pepper
1/2 TBSP dried parsley
1 TBSP white balsamic vinegar (Found at Trader Joe's)
1 TBSP olive oil (I used my lemon infused one.. great call)
1 TBSP lemon juice
1 TBSP Dijon mustard
ground sea salt to taste
Process:
I made this batch with golden beets, soo much less messy and highly recommend them. Grate your beets and carrots any way you choose - food processor, box grater, spiralizer-- options are endless! Combine the grated beets, carrots, black pepper and parsley in a large bowl and mix well. In a small bowl, whisk together the white balsamic vinegar, olive oil, lemon juice, mustard and salt until well combined. Add this liquid to the large bowl with beets and carrots and mix well to make sure the dressing gets well distributed. You can eat it right away if you're anxious but it's better when left in the fridge for at least a half hour so that the flavors can set.
With the warmer weather these days, I was looking for a new idea to make the veggies I like in a more refreshing way. I came up with the recipe by looking at a couple different ones online and combining the pieces that I liked. You could also add a grated apple or raisins to the mix if you want to give it a sweeter flavor.
3oz of grated carrots and beets = 1 Carb Block
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