Tag Archives: healthy

Primal Cassava Flour Pancakes

Happy Sunday loves!  It’s officially fall (y’all…) and I couldn’t be happier.  Sitting with a hot cup of coffee, windows cracked to welcome the cool breeze, pumpkin everything, and fall-scented candles burning… it is truly my favorite season.  Sundays are always days of rest in my home and today is no exception.  My tastebuds were craving something hearty, but also on the healthier side.. alas, the pancakes.  I love when pancakes are in the in-between of super fluffy and thin, and this recipe churns these flapjacks out in just the perfect consistency.  Okay, a secret?  I don’t like syrup.  It’s too sticky, and way too sweet for me, so I just devour these like caveman (kind of fitting for this recipe anyway..) and eat them plain.  Either way, they’re kind of amazing.IMG_4163

Let’s address the elephant in the room.. what the heck is primal?  Primal is a branch of Paleo-style eating, while Paleo doesn’t encourage dairy, Primal allows it!  I find a happy medium between the two and incorporate pasteurized, organic, and grass fed dairy into my diet when I can as there are benefits to it.   These pancakes are primal solely because this involves heavy cream.  Of course, I used cassava flour instead of almond or regular flour as this is one of the only flours that the taste doesn’t make me cringe.  Would you believe me that there are only six ingredients in this recipe? Yep, you heard me, SIX.IMG_4150

I start with adding the cassava four, baking soda, and salt to a bowl and whisk together.  Then, I add some pasture-raised eggs (3), avocado oil, and the heavy cream to a separate bowl and whisk together until the eggs are fully immersed.  Combine the two (adding the wet into the dry) and whisk until flour is fully blended.  The consistency should be thick, but not thick to the point where it’s hard to stir.  Ladle or spoon batter to a greased pan and add in your extras such as bananas and chocolate chips seen here – this totally reminds me of Jack Johnson’s Banana Pancakes song and if you don’t know this song, go listen right now!

Let sit on each side for 2-3 minutes, you will see the sides of the pancake rise up from the pan.. that’s when it’s ready to flip.  Serve immediately with butter, syrup, or just shove them into your gullet and enjoy 🙂 Nomaste!IMG_4164

Primal Cassava Flour Pancakes

Course Breakfast
Cuisine American
Keyword cassava, paleo, pancakes, primal
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 3 people

Ingredients

  • 3 eggs preferrably pasture-raised
  • 3/4 cup cassava flour
  • 1/4 cup avocado oil
  • 1/3 cup heavy cream
  • 1 tbsp kosher salt
  • 1/2 tbsp baking soda

Instructions

  1. In a medium sized bowl, add the cassava four, baking soda, and salt.  Stir together

  2. In a smaller bowl, add the eggs, avocado oil, and heavy cream.  Whisk until filly blended.

  3. Pour the wet ingredients into the dry ingredients and whisk until flour is fully blended.  Consistency should be thick but not too thick.

  4. Heat a frying pan (or griddle) and spray with oil (or grease with butter).  Ladle a spoonful of batter onto the griddle.  Wait two minutes, the flip.  Repeat until batter is done

Recipe Notes

Add in your favorite extras like nuts, bananas, chocolate chips, etc.

Slow Braised Short Ribs in Bone Broth and Red Wine

Sundays are for lazy mornings with a cup of coffee, Fixer Upper on HGTV, and home-cooked dinners.  A few years ago, I stopped eating red meat because it made me feel super bloated and inflamed; I felt like I couldn’t digest the meat.  Fast forward to a little research, a bit of experimenting, and I am back on the saddle, chomping on buffalo wings and Bistecca Alla Fiorentina (I actually re-introduced meat back in my diet in Italy, 2015).   My findings told me that it wasn’t the meat itself per se, it was the quality and where the meat was raised and how it was treated. Ever since switching to Butcher Box meat or high-quality grass-fed/grass-finished beef, my stomach does bloat, I get a euphoric high (look it up – it exists!) from eating quality meals, and I feel stronger than I felt eating only plants. (disclaimer: no judgement if your body runs solely on plants, I love me some veggie meals as well, I just thrive more on meats and fats).IMG_3987

Anywho, I’ve seen restaurants whip up some bangin’ recipes involving short ribs.  I honestly never knew what they were or how they looked because they were always shredded or legitimately falling off the bone as I ate.  Short ribs are one of those cuts that is super tender when cooked correctly, and can easily turn chewy and tough.  My favorite way to make these babies is to braise them in (or on, in this case) the oven for 2-3 hours on a medium-low flame in broth and yes, lushes, red wine.  Red wine adds beautiful notes and aromas, also the meat itself turns a succulent red color #drool.  The best part?  It all gets cooked in a dutch oven.

Seasoning is super simple: salt, pepper, garlic powder, oregano.  I quickly pan sear the short ribs in some Kerrygold butter (a staple in my household), browning each side.  I added the red wine – I used Cabernet, but a Merlot works too – to deglaze the bottom.  After a few minutes of simmering, I add in two containers (each measured 1 pint) of bone broth and sprinkled some rosemary on top of the ribs.  This simmered for 2.5 hours on low.  I swear this was the most buttery, flavorful, and tender piece of meat I’ve had in a while, paired with my cheesy roasted broccoli I was a happy pup :).  Nomaste!

Slow Braised Short Ribs in Bone Broth and Red Wine

Prep Time 5 minutes
Cook Time 2 hours 30 minutes
Total Time 2 hours 35 minutes
Servings 4

Ingredients

  • 3 lbs grass fed short ribs
  • 2 tbs grass fed butter
  • 1 cup dry red wine
  • 2 pints or two cartons bone broth, beef
  • Dried oregano
  • Garlic powder
  • Salt
  • Pepper

Instructions

  1. In a large pan or dutch oven, heat butter over medium heat.
  2. Season short ribs with dry seasonings, be generous here!
  3. Add short ribs to pan/dutch oven to brown, 3-4 minutes per side. Re-season if you need to. Add in cup of red wine to de-glaze the bottom of the pan. Turn short ribs over. Simmer for five minutes
  4. Add in bone broth and stir/turn the short ribs. Cover and let simmer for 2-3 hours on medium to medium-low heat (low is preferred). Meet may not fall off the bone, but it should be tender where you can fork off pieces rather easily.
  5. Serve with cheesy roasted broccoli, sweet potatoes, rice, etc. Enjoy!

Teriyaki Chicken and Rice

Who doesn’t like teriyaki chicken?  I always think of a bento boxes or lunch specials when I hear the word “teriyaki.”  I’m a sushi girl, but the hubs isn’t a fan, so we compromise and get thai a lot of the time (or chinese food).  This time, I decided to step up my Asian cuisine game and make teriyaki chicken from scratch.  I cannot begin to say how easy (and delicious) this was.  It was literally four ingredients (ok, maybe five when you add in the butter to brown the chicken, but whatever) and made in a #paleo style – with coconut aminos.IMG_3813

“Morg, what the heck is that?”  Well, coconut aminos is a sauce derived from a coconut that acts as a substitute for soy or actual teriyaki sauce.  I don’t prefer soy products nor do I cook with anything made from soy, so this was a perfect fix!  The taste is spot on and is versatile.  I started with slicing and seasoning the chicken with sea salt.  Then adding the chicken to a hot pan with melted butter to brown the chicken.  After most of the chicken was brown, I poured the coconut aminos with some toasted sesame oil (for a nuttier flavor) to the chicken and simmered.

The chicken soaks up all the aminos and oils and turns such a beautifully burnt orange color.  Lastly, I add 1/2 cup of light brown sugar and turn the heat to low.  This simmers for some time to allow the sugar to emulsify and get a little thick.  Taste the sauce to make sure it isn’t too sweet – if so, add a dash of garlic powder (trust me, it’s hella awesome).IMG_3823

Scoop some jasmine or basmati rice aside of a heaping pile of this teriyaki chicken and have at it! Let me know what ya think 🙂 Nomaste

Turmeric Chicken with Peppers and Onion

Sometimes there are things that just come to mind the night before, or even the same night when trying to figure out what to cook for dinner.  This recipe is no exception.  I love cooking with and using turmeric in a variety of ways, as turmeric is great for inflammation and overall health.  This is a dish that calls for marinading the chicken the night prior so that all the great herbs and spices get fully absorbed into the chicken, leaving it nice and juicy when cooked.  I used garlic powder, turmeric powder, onion powder, salt, pepper, paprika, and chipotle powder.  I blended the spices in a Ziploc bag and let sit overnight.

I chose to use chicken thighs for this recipe.  What most people forget is that darker meat of a bird is actually more nutritious than the chicken breast.  The darker meat has loads of vitamins and essential fatty acids our bodies need to function and to stay healthy.  I love thighs because they are meatier than drumsticks, and cook for varied length of time (especially boneless).

To prep, I julienned (thinly sliced) the peppers (one orange, one yellow) and sliced the onion and let them start to sauté in a large pan in some oil.  After they started to get soft, I added the chicken and some butter and water.  I covered the chicken so it can cook in its own juices (instead of adding tomato sauce or a broth, it simmered in water and its own juices). This simmered for just about 45 minutes and was ready to serve with some rice on the side.  It was kind of awesome!

 

Turmeric Chicken with Peppers and Onions

Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour
Servings 6

Ingredients

  • 1 package chicken thighs
  • 1 orange pepper 1 yellow pepper
  • 1 medium onion
  • 3 tbsp olive oil
  • 3 tbsp butter
  • Turmeric powder
  • Paprika
  • Chipotle pepper
  • Coriander
  • Garlic powder
  • Onion powder
  • Salt
  • Pepper

Instructions

  1. In a ziplock bag, add the chicken thighs with all spices and let sit overnight in fridge.
  2. Cut the peppers and onion in thin slices. In a medium pan, heat 3 tbsp of oil on medium heat and add the onion and peppers. Stir to coat and let sauté until soft.
  3. Add in chicken thighs and layer the peppers and onions on top of the chicken. Turn chicken over after five minutes to sear on both sides.
  4. Add butter and 1/4c water to the pan and cover. Bring heat to low and let simmer for 45 minutes, checking occasionally to ensure that chicken is beginning to get tender and fall apart.
  5. Serve with a side of your favorite rice, pasta, or potatoes and enjoy!

Recipe Notes

If you want to make a gravy from the leftover sauce in the pan from chicken:
-- Add a tbsp and a half of flour to the pan and whisk until thick
-- Layer on top of chicken

Ratatouille

No, this post is not about the most incredible Pixar animated movie Ratatouille, but it does have to do with the dish that’s in it!  There is nothing better than slow-cooked vegetables in a beautifully decadent tomato sauce with a side of roasted vegetables (I’m obsessed with roasted broccoli, FYI.)

Picture this: perfectly ripe eggplant, crisp zucchini, plump tomatoes, onion, garlic, a dash of salt, garlic, a pinch of parmesan cheese… YASSSS HONEY!  I stumbled upon this recipe by trying to make something different, apparently Troy wanted a dish similar to eggplant parm, but he said “You know, the stew thing with the eggplant.” Needless to say, this went over just fine (and is great with rice, but tonight, we go sans starch).

I prep by cutting relatively thick slices of eggplant and zucchini, then dice up a full yellow onion and 2 cloves garlic, and two tbsp of EVOO (extra virgin olive oil) in a dutch oven.  Let the oil get hot then add the eggplant, Toss for several minutes until the eggplant is a little tender and brown.  Repeat the same for the zucchini.  This allows the oil at the bottom of the dutch oven to absorb some of the flavors from the veggies.  I add the onion and garlic and until fragrant and translucent.

In goes the marinara and Roma tomatoes, salt, garlic powder, a bit of parmesan, and add back the eggplant and zucchini.  This sits on low heat for a while (or until the eggplant is really tender and “stew” consistency); at this point, I prep the broccoli and brussel sprouts by trimming and cutting as needed.  I toss in some EVOO and spread on a pre-greased pan.  Sprinkle fresh ground pepper and sea salt, bake in the oven for 15-20m and then layer cheese of your choice to broil until browned on top.  Voila! Ratatouille a la Morgan 🙂 Enjoy!

Ratatouille

Prep Time 30 minutes
Cook Time 1 hour
Total Time 1 hour 30 minutes
Servings 8

Ingredients

  • 2 jars of low sugar marinara sauce
  • 1 large eggplant sliced then quartered
  • 2 medium zucchini or one large sliced then quartered
  • 2 medium Roma tomatoes diced
  • 5 tbsp EVOO
  • 2 cloves garlic diced
  • 1 medium onion diced
  • Garlic powder
  • Salt
  • Pepper
  • 1 bag pre-washed broccoli
  • 1 bag pre-washed brussel sprouts

Instructions

  1. Chop and quarter the eggplant and zucchini and put them in separate bowls. Dice the onion and garlic and set aside.
  2. Add 2 tbsp of oil to the dutch oven (or deep pan) and heat on medium-high heat. Add eggplant and stir until most of the eggplant has turned a darker color (and is fragrant). Don't worry if the eggplant absorbs a lot of the oil, it will still cook! After 4-5 minutes, take out eggplant and add another tbsp of oil to the dutch oven. Pour in zucchini and sauté until lightly brown. Take out and set aside.Add another tbsp of oil to the pan and sauté onion and garlic. Lower heat to medium and continue to stir until translucent and fragrant. Add the marinara sauce, Roma tomatoes, and the sautéed eggplant and zucchini. Stir.
  3. Add fresh grated parmesan if desired and season with garlic powder, salt and pepper. Cover and simmer on low heat for 45 minutes.
  4. Slice brussel sprouts and broccoli and add to bowl with 2 tbsp oil. Toss to ensure all veggies are coated. Lay on a pre-greased pan and season with salt and pepper. Place in middle rack of oven and bake for 15m at 350*
  5. After the vegetables bake for 15-20m, turn the oven to broil and sprinkle cheese of your choice and broil for 5 minutes or until the cheese is brown.
  6. Serve immediately.