pegan Archives -

Dark Chocolate Coconut Cream Cups

on July 19, 2016August 13, 2021 By Kelley

These creamy, rich, and chocolatey Coconut Cream Cups are the ultimate decandent (and secretly healthy!!) treat. Pop one of these into your mouth and the rich chocolate melts away to reveal silky, smooth, snowy, and sweet coconut cream. They are easy-peasy to make, and be sure to make extra, for they won’t last long!

Oh, chocolate. My true love.

Ode to chocolate:

Creamy, smooth and sweet.

Your rich flavor makes my heart skip a beat.

Sends tingles down from my head to my feet.

You make it so hard not to eat!

I mean, what is it about chocolate that makes it SO GOOD, and SO ADDICTIVE!? Really!? It really should come with a warning label that reads something like this: “If you are eating this for the first time, be warned, that you may never be the same again and find yourself craving chocolate for the rest of your life.” lol.

Cricket and I love to make healthy treats, so we can indulge in the good stuff, without all the guilt. Although Cricket can’t eat chocolate, because she is a dog, I always make her some thing special when I’m making a treat for myself. So today I made her some bacon jerky while I made these easy chocolate coconut cups all for myself! Oooh- maybe I should have made chocolate covered bacon cups?? Maybe next time….

So many flavors go great with chocolate. The best ones I can think of are peanut butter, almond butter (see my Chocolate Almond Butter Cups), and coconut! I always loved Mounds candy bars when I was a little girl, and now I can recreate that amazing flavor combination without having to leave my kitchen. Even better, the ingredients used to make THESE Coconut Cream Cups are healthy, all-natural, and good for you! Hip-hip Hoorah!

Chocolate Coconut Cream Cups

1 1/4 cups dark chocolate chips (I used Enjoy Life brand
2 tablespoons coconut oil
1/2 cup shredded coconut
1 tablespoon maple syrup
1/4 cup coconut butter

Melt the chocolate chips plus 1 tablespoon of coconut oil in a saucepan over low heat.
Grease the mini muffin tin with a little bit of coconut oil.
Pour a teaspoon of melted chocolate into each compartment. Chill in the fridge or freezer for 10 minutes.
Melt the coconut butter, maple syrup, and 1 tablespoon coconut oil in a saucepan over low heat.
Once melted mix in the shredded coconut, and remove from heat.
Spoon a heaping teaspoon of coconut cream mixture into each compartment (on top of the chilled chocolate layer).
Spoon the remaining chocolate on top of the coconut cream layer and chill in the fridge until set, about 1/2 hour in the fridge or 10-15 minutes in the freezer.
Carefully pop the cups out of the tray using a fork or butter knife.

Easy Deconstructed Chinese Dumplings

on June 27, 2016January 28, 2021 By Kelley

Why order take-out when you can make these Deconstructed Chinese Dumplings? These tasty “deconstructed dumplings” are super easy, very healthy, and will surely satisfy your dumpling cravings, while saving you hundreds of calories! They are bursting with fresh, salty, savory, mouth-watering flavor! Only a few simple ingredients, one pan, and your done! They make a great tasty and healthy meal for the entire family.

I LOVE getting takeout! There is something very gratifying about getting food delivered right to your door, ready to eat, and no dishes to be washed when you’re done, right??

What’s your favorite kind of takeout? I have a number of favorites. I could never pick just one, because it depends upon the mood I’m in 😉 BUT Chinese food take-out is right up there vying for a top spot. There are so many Chinese food dishes that I adore, including General Tso’s Chicken, fried rice, salt and pepper shrimp, but DUMPLINGS are my all time favorite! Sometimes I just get a double order of steamed dumplings and savor each and every one.

There is something magical about those soft succulent little pillows filled with flavorful and juicy filling. I love dipping them into the salty sauce, then double dipping to make sure I can get all the explosive flavors into every single bite. I usually forgo the chopsticks and use my fingers to make sure I don’t fumble one and rupture it’s delicate steamed wonton wrapper (and so I can lick my fingers as I go). 🙂

Ever since I went grain-free I have been missing my dumplings in the worst way. So I decided to create my own healthy, grain-free, gluten-free version, so I can enjoy them as often as I want! These deconstructed dumplings are easy to make because you don’t have to mess around with getting the filling into the wrapper, which can be tedious and messy. All you gotta do is pile high your noodles (or zoodles), top with the pork filling, and then sprinkle with the dipping sauce. Now it’s chow time!!

Easy Deconstructed Chinese Dumplings

1 lb ground natural pork (you could also use ground turkey or vegan alternative ground “crumbles”)
1 tablespoon avocado oil (or ghee, or another oil with high smoke point)
1 tablespoon minced garlic
1 tablespoon minced ginger root
2 tablespoons tamari (or soy sauce or coconut aminos)
1 tablespoon sesame oil (toasted)
1/2 teaspoon sriracha
1-2 tablespoons chives (for garnish, chopped)
3-4 zucchinis (or wide rice noodles, cooked according to directions)

DUMPLING SAUCE:

3 tablespoons of tamari (or soy sauce or coconut aminos)
3 tablespoons rice wine vinegar
1 teaspoon sriracha
1 teaspoon honey

To make the sauce combine the tamari/ soy sauce, rice wine vinegar, sriracha and honey in a bowl.
Whisk briskly to combine and set aside.
Heat the avocado oil in a pan over medium high heat.
Add the garlic and ginger and cook for a few minutes until fragrant and just starting to turn golden brown.
Next add the ground pork and stir until it’s almost all the way cooked, about 5 minutes.
Turn the heat down to medium-low and add the tamari/soy sauce, sriracha, and sesame oil.
Cook for another 1-2 minutes to combine flavors.
Remove from heat and set aside.
Peel and wash the zucchini. (Or cook rice noodles according to directions)
To make wide zucchini “ribbon noodles” use a veggie peeler on one side of the zucchini repeatedly. The noodles will get wider the closer you get to the middle of the zucchini.
If you wish you can quickly sauté the zucchini noodles over medium heat with a little oil to soften them. They are pretty thin and I find using them raw is fine because the heat from the pork softens them perfectly.
Plate your noodles, then add pork on top.
Garnish with chopped chives, drizzle the sauce on top, and possibly an extra dash of sriracha. Enjoy!

Chocolate Chip Cookie “Energy” Cups

on June 20, 2016August 13, 2021 By Kelley 1 Comment

These soft and chewy chocolate chip cookies are my favorite go to sweet treat when I need a pick-me-up. They are SECRETLY HEALTHY and filled with energy boosting ingredients! But shhh, don’t tell! Feed them to the fam, and nobody will suspect. In fact, they will demand some more! These babies have NO butter, NO flour, NO processed sugar, and NO eggs. Take one bite and go to cookie Heaven, then have another because you can!

You guys aren’t sick of cookie recipes yet are you? I mean who doesn’t LOVE chocolate chip cookies? Right, I thought so. NO ONE. haha.

So this week I set out to make a cookie that called for coconut oil as opposed to butter or palm shortening. I am in love with the health benefits of coconut oil. (Read more about those awesome benefits HERE!!) Did you know coconut oil can help curb your appetite and boost your metabolism? And it provides a nice dose of healthy energy in the form of medium-chain triglycerides.

The other main ingredient in these super moist and melty cookies is almonds. Everybody knows how good almonds are for your healthy. They are full of healthy fats and protein, making them a first rate energy source.

So together almonds and coconut oil are a healthy energy match made in heaven, and they also happen to make a spectacular cookie!

I promise you are going to love these, so I recommend you make a double batch!

Chocolate Chip Cookie “Energy” Cups

1 cup almond flour (I recommend Wellbee’s)
2 tablespoons tapioca starch
1 tablespoon coconut sugar
1/4 teaspoon baking soda
1/4 teaspoon sea or Himalayan salt
3 tablespoons coconut oil (melted)
2 tablespoons maple syrup
1/2 teaspoon vanilla
1/4 cup dark chocolate chips (Enjoy Life brand)

Preheat oven to 350 degrees F.
In a bowl combine and mix all the dry ingredients.
Add the wet ingredients and mix to form a dough
Add the chocolate chips and mix.
Scoop about 1 tablespoon of dough into each mini muffin/cupcake tin compartment and press the dough down to compact it. (you also can use a regular muffin tin, but use 2 tablespoons of dough.)
Bake at 350 degrees F for 6-7 minutes.
Remove, let cool, then enjoy. (remove them from the tin by carefully dislodging them with a knife.)

Red, White, and Blue Berry Popsicles

on June 17, 2016August 13, 2021 By Kelley

These berry-ful popsicles are sweet, flavorful, and will help keep you hydrated this summer. Made with only 3 simple ingredients, they are easy-peasy and fool-proof. Everyone will be loving these at your 4th of July celebration!

Fourth of July is right around the corner, and I am shocked it’s already here! Why is it that once summer begins, it seems to rapidly speed up time, and the warm and sunny months fly by like a blur? Sometimes I just want to pause. Slow things down. Relish in the moment. In the sunny summer breeze. Are you with me?

The reason summer flies by may be because summer is my favorite season, and recollections of the summers of my youth are filled with fun and exciting memories. I used to look forward to sleep away camp, and I got to bring my horse, Missy, along! Not many kids can say that, right!? Another highlight were our family vacations to LBI. We would hang out beachside all day taking in some rays, go for long leisurely bike rides around the island, and go to an ice cream shop where you got served a whole song-a-long performance while you enjoyed your chocolate fudge sunday. Those were the times. Pure joy found in the simple things.

So to celebrate summer, the 4th, and all things simple I came up with some pretty delicious, refreshing, and healthy popsicles. They are perfect for kids and adults alike! They only have 3 simple ingredients so you can spend virtually NO TIME making them, and spend more time enjoying your summer, popsicle-in-hand to cool you down:) Enjoy!

Red, White and Blue Berry Popsicles

Healthy and delicious berry popsicles made with only 3 ingredients!

1/3 cup frozen strawberries (allow them to thaw slightly to cut into quarters)
1/3 cup frozen blueberries
1 1/2 cup coconut water (more of less depending of the size of your popsicle molds)
1/3 cup shredded coconut (optional)
you’ll need a popsicle mold or 6 waxed dixie cups and popsicle sticks (or straws/ chopsticks, etc)

Place a few strawberry pieces into each popsicle mold.
Pour coconut water into each popsicle mold and fill 1/2 way (over the strawberry segments).
Place popsicles into the freezer for about 1 hour.
Remove the popsicles form the freezer.
Add a few blueberries to each mold.
Top off with coconut water until each mold is just about filled.
Insert popsicle mold handle or popsicle stick.
Place popsicles back into the freezer for 2-3 hours.
When you are ready to serve them just remove from freezer, dip in shredded coconut (optional) and serve!

Smashed Asian Cucumber Salad

on June 6, 2016March 11, 2021 By Kelley

This super easy, fresh, zesty and crunchy salad makes the perfect addition to any meal! The fancy-shmancy smashed cucumbers are dressed up in a tangy and subtlety sweet dressing and sprinkled with generous amounts of nutty sesame seeds. Yummy! Bring this easy salad to your next party/picnic/BBQ and you’ll be the star!

I love a fresh and flavorful salad, but sometimes I get stuck in the salad green rut. I mean, I know I SHOULD eat my veggies, and get my GREENs on. Normally I pile a plate high with fancy greens, or baby kale and drizzle a bit of EVOO, a dash of s&p, and viola- salad! This is good and all but I find my self urning for something different… More texture, more flavor, something really delicious.

I came across a salad like this one I am sharing here today at a restaurant. I was so obsessed with the interesting appearance of the “smashed” cucumbers that I googled it asap so I could make my very own. And it’s a fun process too? Ever want to bash veggie with a skillet? Heck ya! Well here’s your chance!

If you are familiar with my blog you know there is no shortage of Asian-inspired dishes! To say I am a hug fan of Thai, Vietnamese, Korean, Chinese, and Japanese cuisine would be an understatement. I take inspiration from these dishes and put on my own spin.

This salad has a wonderful dressing that is bursting with tang along with a hint of spice and a dash of sweet. It will really get this taste buds going. And better yet- it looks fancy, but is ridiculous easy and quick to make. So with out further ado….

Smashed Asian Cucumber Salad

This fresh and tangy salad looks great and tastes amazing!

6 mini english cucumbers (makes about 3 ½ cups of smashed cukes)
¼ cup red pepper (diced)
¼ cup red onion (diced)
1 tablespoon sesame oil
2 tablespoons rice vinegar (or apple cider vinegar)
1 ½ teaspoons maple syrup
¼ teaspoon + Himalayan or sea salt
¼ teaspoon black pepper
2 tablespoons sesame seeds
better flavor if it marinates

Place your cucumbers on a cutting board.
Place a cast iron skillet (or any heavy flat object) on top of each cucumber and apply pressure with your hand until it cracks and flattens.
Next use a knife to cut the smashed cucumbers into 1″ segments and throw them into a bowl.
Add the red pepper and red onion into the bowl and mix.
Blend the sesame oil, vinegar and maple syrup in a small blender (like the magic bullet).
our the dressing over the salad, then add the salt, pepper and sesame seeds and give it all a good stir.
The salad tastes best if you let the cakes marinate for an hour, but also can be eaten straight away.

What’s in my coffee that may be the FOUNTAIN of YOUTH!

on May 28, 2016December 5, 2020 By Kelley

This coffee tastes just like regular joe, but it’s hiding something very special. You can’t see it, you can’t taste it, and you can’t smell it, but the special ingredient to THIS coffee helps reduce wrinkles, makes your hair shine, your nails grow strong and long, and also can help keep the weight off! Any guesses on what this magical addition is? Keep reading to find out!

I’m not the kind of person who takes a lot of supplements. It’s not because I don’t want to, or that I don’t believe in the efficacy of certain supplements, but simply because I forget. I just can’t remember to take herbs, vitamins, powders, etc. I’m just not wired that way. BUT there is one exception- COLLAGEN PEPTIDES. I add a scoop of this fine powder to my coffee every single morning. I remember to do so because I have seen the benefits first hand in my body and how I feel. Second, you can’t taste that it’s in there, not one bit. I PROMISE 😉

So what is the deal with collagen peptides, you ask? No worry, I am hear to give you the quick and dirty low down on why this stuff is so great. There are so many reasons you should add it to your morning coffee…. or tea, or shake…..

Collagen is an vital building block for our bodies’ skin, hair, cartilage, bones, and joints. It is quickly becoming the star of the multi-million dollar anti-aging industry. Collagen is what makes our skin look full, plump, elastic, and wrinkle-free. If you are a believer that healthy and beauty starts with what you eat, then ingesting collagen would be a great foundation to your beauty regime.

The benefits aren’t just superficial. Collagen is also a super source of easily digestible protein. It’s high levels of the amino acids glycine, lysine, and proline generate cell growth, support cynical fluid, and connective tissue repair to keep our joints healthy and well lubricated.

Gelatin is basically the cooked form of collagen. You know the jelly stuff left in the bottom of the pan after you have cooked a while chicken or turkey? Well that’s it! Collagen Peptides (or collagen hydrolysate) has the same amino acids as gelatin, but it has been processed/ broken up into smaller segments that allow it to not form a gel and dissolve completely in cold or hot liquids. It’s also easier for our bodies to digest.

I do try to consume a decent amount of gelatin and collagen via bone broth in homemade soups and stews, and whole roasted chicken, but sometimes in my busy life I just can’t find the time to cook.

Enter collagen peptides! To ensure my body is getting these essential amino acids to support my health I start every single day with a collagen coffee! I stir in a heaping scoop of these collagen peptides into my morning caffeine. One scoop provides with with 9 grams of protein which helps me feel satiated and provides me with energy for the day. It helps me control my hunger, and therefore helps to keep me at a healthy weight.

It also plays a big role in the health of our gut. I am sure you have heard the buzz about bone broth and all it’s benefits, right? This is why chicken soup is prescribed by moms everywhere when their loved ones come down with a nasty flu or cold. If the broth is made from bones (preferably from grass-fed animals), it will give our immune system a boost (immunity starts in the GI tract) and decreases inflammation. HERE is a medical journal abstract that studied chicken soup’s effect on inflammation.

Bone broth takes all day and then some to make in your slow cooker or on the stove top. If you have a pressure cooker, it’s under 2 hours, but still that’s a long time, right? So save yourself some time, and a mess that you;d have to clean up, and get yourself some Collagen Peptides. I recommend the brand Vital Proteins. They offer high quality collagen and gelatin from grass-fed animals. You can find Vital Proteins Collagen Peptides by clicking HERE to go to “MY PANTRY” page.

FOUNTAIN of YOUTH Coffee

1 cup of organic coffee
1 scoop of Vital Proteins Collagen Peptides
coffee creamer (almond/coconut/dairy milk of choice)

Simply stir the collagen peptides into your morning cup of coffee, stir, and enjoy! Add coffee creamer of choice if you’d like.

5 Super Simple Tuna & Salmon Recipes

on April 12, 2016January 28, 2021 By Kelley

These tasty, healthy, and super simple canned tuna and salmon recipes pack in big time flavor! I had the pleasure of working with my favorite brand, Wild Selections, to bring you all of these 5 easy and delicious recipes using their sustainable sourced tuna and salmon. Packed with protein, these simple dishes make the perfect meal or snack!

Curried Tuna Lettuce Wraps

We are big time tuna and salmon lovers in this house. There is no better easy and healthy lunchtime meal, seriously! Even Cricket gets weekly meals featuring canned salmon, as it’s a super healthy, no-prep required option. You can see Cricket’s Super Salmon & Sardine Chow recipe HERE.

Nicoise Stuffed Avocado Halves

You may know I am big advocate for grass-fed and pasture-raised meats, eggs, and even some dairy. What you may not know is why….. There are two very important reasons. The first reason is that meat and other animal products are much healthier for you when they are raised naturally (on pasture, eating grasses). The second reason is that I am an avid animal lover and believe that animals should be treated with compassion and care. I used to be a vegetarian in fact! When I made the choice to eat meat, I decided it had to come from local sources and that the livestock be allowed to graze, forage, et cetera, in a manner that is natural to its species.

Bacon Cup Tuna Melts

And the same rules and values apply to fish. Wild-caught fish are better for you. They have higher levels of omega-3’s and are leaner, as compared to farm-raised fish. In addition, I feel better about consuming fish that have had a great fish-full life in the wild, and not from some fish farm;)! But, with all these benefits for consuming wild fish, we must be responsible and choose to fish sustainably. Employing sustainable fishing practices will keep fish populations from dwindling and help prevents overfishing. To learn more about sustainable fishing and how it effects you visit WWF.

Chipotle Salmon Sliders

This is the reason why I use Wild Selections Tuna and Salmon. They are truly dedicated to ensuring a fish-full future…..Wild Selections donates 13 cents from every can sold to the World Wildlife Fund marine conservation and fishery improvement projects. By 2018 they will have donated over 1 million dollars! That’s incredible!

Lemon Salmon and Avocado Bites

In addition, Wild Selections is the only full line of Marine Stewardship Council certified sustainable seafood, and the blue MSC eco-label tells you that the fish in your can comes from well managed fisheries and healthy fish stocks. You can even visit the website WildSelections.com to learn where the fish in your can was caught! How cool is that? They provide premium quality, sustainably sourced fish, that is also 100% traceable. It tastes simply delicious, and is of course, all natural and non-GMO Project verified. If you want to learn more, visit the brand website HERE, and the store locator (where to buy it) HERE.

Curried Tuna Salad Lettuce Wraps

1 can Wild Selections Tuna in water (drained)
1/4 cup apple (peeled and diced)
1/2 teaspoon curry powder (or more to taste)
1/2 teaspoon lime juice plus 1/4 teaspoon lime zest
1 1/2 tablespoon of mayo (or mashed avocado)
4 lettuce leaves

In a small bowl mix the tuna, diced apple, lime juice, lime zest, curry powder, and mayo. Mix well.
Spoon an even amount of mixture into each of the lettuce leaves.

Nicoise Stuffed Avocado Halves

1 can Wild Selections Tuna in water (drained)
1 avocado
1/4 cup french green beans (about 8 beans, chopped into 1/4″ pieces)
1/4 cup tomato (diced)
5 olives (diced)
Optional: dash of black pepper and 2 teaspoons capers

Cut the avocado in half. Scoop out half of the avocado in one half, and do the same for the other half.
In a small bowl combine the tuna, avocado that has been removed from the halves, green beans, tomatoes and olives. Mix well.
Scoop half of the mixture into each avocado half.
Optional: sprinkle with black pepper and capers.

Bacon Cup Tuna Melts

6 strips of all-natural bacon
1 can Wild Selections Tuna in Water
1 1/2 tablespoon mayonaise (or mashed avocado works well for paleo)
1/4 cup cheddar cheese (I recommend grass-fed, shredded)
dash of salt and pepper

Preheat the oven to 400 degrees F.
Cut each bacon strip in half, then lay the two bacon halves into each muffin tin compartment, creating a cross. You can trim the ends if they are too long.
Bake the bacon cups for 20-28 minutes, or until crispy. Let them cool, then remove from the muffin tin and place on a paper towel to absorb excess grease.They will have shrunken in size somewhat, creating a shallow cup shape.
Drain any remaining grease from the muffin tin.
In a small bowl combine the mayonnaise, Wild Selections Tuna, and a dash of salt and pepper, and mix well.
Spoon a heaping tablespoon into each cup, top each cup with cheese, then place the cups into the muffin tin.
Place back in the oven on the top rack for 2-3 minutes, or until cheese is melted.
Carefully remove the Bacon Cup Tuna Melts from the muffin tin with a fork and serve.

Chipotle Salmon Sliders

2 cans Wild Selections Salmon (drained)
1 pasture-rasied egg
1/2 cup almond meal (make your own by grinding almonds in a high speed blender until they resemble flour)
1/2 teaspoon chipotle chili powder
8 lettuce leaves
1 tablespoon oil for pan frying (avocado, ghee, etc)
Optional: lime wedges (sliced tomato, and avocado slices)

In a bowl mix the salmon, egg, almond meal, and chipotle powder. Mix well.
Heat the oil in a skillet (medium-high).
Form small salmon patties with the mixture that fit in the palm of your hand. Be sure to compress them so they stay intact.
Pan fry each salmon patty for about 3-4 minutes on each side, or until they are golden in color.
Make the sliders by layering the lettuce leaves (to serve as healthy ‘buns’), salmon patty, avocado, tomato and a lime wedge for garnish. Dust with more chipotle chili powder if you like extra kick.

Lemony Salmon Bites

1 can Wild Selections Salmon (drained)
1 1/2 tablespoons mayonaise (or 2-3 tablespoons mashed avocado)
2 teaspoons lemon zest
1 tablespoon red onion (finely diced)
8-10 small gluten-free or grain-free crackers (or crackers of choice, or use my Yuca Crisp recipe to make your own)
Optional: dash of salt and pepper

In a bowl mix the salmon, mayonnaise (or avocado), salt and pepper. Mix well.
Scoop a tablespoon of mixture onto each cracker.
Sprinkle each salmon-topped cracker with red onion and lemon zest.

I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.

Curried Butternut Squash Soup {Pressure Cooker or Slow Cooker}

on April 4, 2016December 22, 2020 By Kelley

This Curry Butternut Squash Soup is hearty and creamy with a touch of sweetness. It’s complex and intriguing flavors will surely delight you! It’s super healthy, easy to make, and can be made in your slow cooker! This soup makes an excellent, super healthy meal that everyone will love!

My mom started a veggie garden a few years ago that has slowly grown to take over most of her backyard. I love getting the “extras;” it’s like being a part of a CSA that I don’t have to pay for 🙂 So this year do you wanna take a guess how many butternut squashes this little backyard garden produced? 5? 10? No , try like 30! My mom had butternut squash coming out of her ears this year! So what to do with a SUPER ABUNDANCE of butternut squash- we make a heck-of-alot of Curried Butternut Squash Soup! It’s so good I actually never get tired or bored of it, really!

If you want to get fancy and impress some dinner guests you can top the soup with some creme fraise and cilantro! Fancy!

You know what else you can do with excess butternut squash? Throw some in your pup’s chow! I often make Cricket’s beef stew with butternut squash. Butternut Squash is absolutely loaded with 4x the daily recommended Vitamin A, tons of potassium (more than a banana!) and it has a healthy dose of vitamin C to boot, so go ahead you and your pup can eat your heart’s out on butternut squash!

Curry Butternut Squash Soup {Slow Cooker}

8 cups peeled butternut squash (1 medium squash, cut in 1 inch cubes)
1 cup onion (chopped)
1/4 cup olive oil
1 teaspoon curry powder
2 teaspoons cumin
1 cup apple (peeled and cored and chopped)
8 cups broth (chicken or veggie)
1/4 cup coconut sugar
1 teaspoon Himalayan or sea salt
1 teaspoon coarse black pepper
Optional: 1/4 cup chopped cilantro for garnish and 1/4 cup creme fraise (cashew creme: blend 1/4 cup of soaked cashews with 1 teaspoon lemon juice and a dash of salt until creamy and smooth)

In a skillet over medium high heat sauté onion, cumin, and curry powder in olive oil until soft and fragrant.
In the pressure cooker or slower cooker add the sautéed onion spice mixture, broth, coconut sugar, salt, pepper, cubed squash, and chopped apple.
If using the pressure cooker, select the soup button, which should be high pressure setting for 15 minutes.
If using the slower cooker, set it to high for 2 hours, then reduce to low for 2 additional hours, or set to low and let it cook all day (6+ hours).
Once the soup is finished cooking you can use a hand blender to puree the soup until desired constancy is reached.
Top with cilantro, or other another herb, and drops of creme fraise.

Peanut Butter Speckled Eggs with Coconut Nests

on March 23, 2016August 13, 2021 By Kelley

Easter is almost here, but do not fear, you can make your own {healthy} candy this year! These Peanut Butter Speckled Eggs are cute and delicious and they even come with their own edible coconut nest. Everyone can partake in Easter candy indulging because they are gluten and grain-free, dairy-free, paleo, vegan, and refined sugar-free.
Easter is just around the corner which means Spring is officially here! Can I getta cheer?? I love Spring. It’s the return of warm weather, chirping birds, long walks outdoors, minus the freezing your toochie off part, and Easter.

When I was young my mom used to make my sisters and I Easter Bonnets. Now, these weren’t just any Easter bonnets, no no… They were huge wide brimmed straw hats that appeared they had been swallowed by a bouquet of silk flowers. Huge. Colorful. Silk. Flowers. EVERYWHERE. Complete with pink ribbons tied in a big bow under our chins. We looked adorable until we passed the age of 5 and then adorable became un-cool and we would no longer stand for it. Looking back I admire my mom putting in so much time dressing us up. Now I know where I get it from….

You know I love to dress my beloved pup, Cricket, up for all the holidays, and sometimes I do it for no reason at all. Well, I made her the official Easter Bunny this year, with EXTRA big ears. Notice the LOOK she gives me in this pic…. “Yeah, yeah, this is ridiculous! Hurry up and take the photo mom!” Haha. She is such a good sport. I just can’t help exploit her because her cuteness is just too much to handle sometimes.

So back to Easter, I mean the candy. Easter’s all about ‘da sugar, right!? These Peanut Butter Speckled Eggs will satisfy all your Easter candy cravings and they just look so darn cute in their little coconut nests. These yummy delights are so easy to make, heck you probably have all the ingredients in your home already!
Happy Bunny Day 🙂

Peanut Butter Speckled Eggs with Coconut Nests

SPECKLED EGGS:

1/2 cup of natural peanut butter (or cashew butter or almond butter)
2 tablespoons cane sugar (coconut sugar will work too)
2-4 tablespoons of almond flour or coconut flour (if using coconut flour use less)
1/3 cup chocolate chips (Enjoy Life brand)
Optional: sprinkles

COCONUT NESTS:

3/4 cup unsweetened coconut flakes (I used the large chunky flakes, but regular-sized flakes are fine)
2/3 cup coconut butter
1 1/2 tablespoons of cane sugar (can use coconut sugar but nests will not be as white in color)

To Make the Eggs:
Blend the sugar in a high speed blender for a few seconds to make a fine powder.
Mix the powdered sugar with the peanut butter.
If your peanut butter or nut butter is very sticky and wet add a tablespoon of almond flour or coconut flour so you can form an egg shape with the dough.
If you make 1 tablespoon-sized eggs you will yield 8-10 eggs.
Place them on a parchment-lined plate and then freeze them for one hour.
Melt the chocolate chips over low heat in a small saucepan.
Remove the peanut butter eggs from the freezer and use a spoon to dip them into the melted chocolate, give them a roll to coat, and place them back on the parchment-lined plate and cover with sprinkles.
Place in the fridge or freezer until you are ready to enjoy them!
To Make the Nests:
Melt the coconut butter over low heat in a small saucepan.
Blend the sugar to make a fine powder.
Combine the coconut butter with the coconut flakes and sugar and mix well.
Chill the mixture for about 10-15 minutes in the freezer to allow the coconut butter to solidify somewhat.
Place a small square of parchment paper into 4 small bowls/ramekins.
Press the chilled coconut mixture into each bowl (with the parchment paper between the coconut and the bowl). Use your fingers to firmly compress the coconut mixture into the bowl to make a nest shape.
Freeze the nests for about 1 hour, then remove them from the bowls and store in fridge or freezer until you serve them.
*Note: if you coconut mixture is not sticking together well just add more coconut butter. This is the “glue” that holds it together.

Cinnamon Bun Pancakes

on March 21, 2016April 28, 2021 By Kelley 3 Comments

Cinnamon Bun Pancakes are the ultimate {secretly healthy} indulgent breakfast! The light and fluffy pancakes are smothered in sticky sweet cinnamon and sugar sauce then topped with a creamy icing syrup. They taste just like cinnamon buns, but they are easy, healthy, grain and gluten-free, and paleo! Packed with protein to provide energy, these decadent pancakes will be your new favorite weekend breakfast!

Ummmm cinnamon buns! Do you guys love cinnamon buns like me? They are truly a naughty indulgent treat! But somedays the guilt is worth the bite (or multiple bites ;))! I admit I still have some cheat days, and cinnamon buns is one of those items that I occasionally allow for, that is until I made these pancakes! These pancakes have all the sticky sweet cinnamon and sugar flavor, but none of the empty calories….cheers!

And there is nothing better to soak up that sweet sauce and icing syrup than these grain and gluten-free fluffy pancakes. I have tried sooooooo many paleo pancakes and have been like “ehhh,” I mean they are just o.k., but not great. NO more! These babies are perfect! Just like the real IHOP-type pancake deal! They have a phenomenal texture and taste just perfect.

I woke up this morning and decided to make these pancakes because I just couldn’t stop thinking about them. Cricket decided it was a good day to sleep in and wouldn’t wake up. As I whipped them up, she lay on the couch snoring away, and acting like it was a lazy Sunday morning. Just for laughs here’s a shot of the lazy pup:

Once the pancakes were ready she was up and out of bed and begging at my side. She loves to “paw” me repeatedly just so I know for sure she is there and wanting some of what I’m having. Haha. I swear she thinks she’s human!

Cinnamon Bun Pancakes

PANCAKES:

⅔ cup almond flour
2 tablespoons arrowroot flour
2 tablespoons tapioca flour
1 tablespoon coconut sugar
½ teaspoon baking powder
2 eggs
¼ cup cashew milk (or almond milk)
½ teaspoon vanilla
1 tablespoon coconut oil (melted)
½ teaspoon cinnamon
dash of salt
1/2-1 tablespoon grass-fed butter (ghee or oil of choice for pan)

FILLING:

2 tablespoon of grass-fed butter or ghee (can use vegan butter substitution if needed, melted)
2 teaspoons coconut sugar (or cane sugar)
1 teaspoon cinnamon

ICING GLAZE:

¼ cup coconut cream (use the cream from a can of full fat coconut milk, save water for another use)
2-3 tablespoons evaporated cane sugar (blend in high speed blender until very fine, can use coconut sugar but the icing will not be as white in color.)

To make the cinnamon and sugar filling: Melt the butter and mix well with the sugar and cinnamon, set aside.
To make the icing, melt the coconut cream in a saucepan over low heat and mix in sugar. Mix until the sugar is dissolved and set aside.
In a large bowl mix the dry ingredients: almond flour, arrowroot flour, tapioca flour, coconut sugar, baking powder, cinnamon and dash of salt.
Make a well in the middle of the dry ingredients and add the eggs, milk, vanilla, and coconut oil. Mix them well then incorporate into the dry ingredients to make a batter.
Over medium heat, grease a skillet with butter or oil and pour 4-5″ pancakes. Flip when bubbles are forming throughout the pancake. Adjust temperature down in they are getting to dark too fast.
To serve spoon cinnamon and sugar icing between the layers of pancakes and drizzle icing glaze on top!