Real Food

Garbanzo Flour Crackers

2019-04-13T09:44:00.001-07:00

1 Cup Garbanzo bean flour

1/2 cup + 2 Tablespoons water

1 Tablespoon olive oil

3 Tablespoons flaxmeal

1 teaspoon sea salt

1/2 teaspoon garlic powder

1/4 teaspoon cayenne pepper

1/4 teaspoon black pepper

Mix all together and spread evening and thin on to silicon baking mat with rubber spatula.Bake 350, check after 15 mins.

Mine took 20 minutes in Denver.

they are done when they seem a bit hard.

Slice with pizza cutter or knife.

Egg and Spinach muffins

2018-01-15T18:04:00.001-08:00

Sautée 4 cups of baby spinach with olive oil, garlic powder, salt, and pepper.

In a separate bowl whisk together 2 whole eggs, 10 egg whites.

Add 1 tablespoon parm cheese, 1 Tablespoon cheddar, mix together then fold in spinach.

Top with sprinkles of feta and sliced grape tomatoes.

Spray olive oil in muffin tins. Add in mixture and bake 25 mins n 350.

Makes 12 muffins, each muffin is approx 50 calories.

Oat Flour apple cinnamon muffins

2015-04-29T11:40:00.001-07:00

2 cups Oat Flour

2 T melted butter

1 whole egg

1/4 cup liquid egg whites

1 cup unsweetend almond milk

2 tsp vanilla extract

1 container single serving unsweetened apple sauce

2 tsp baking powder

1 T cinnamon

1 tsp salt

2 T ground golden flax

12 packets truvia

Mix all wet ingredients then add dry. You can make your own oat flour by grinding oats, but I buy mine (Bob redmill) because I am lazy. Makes 12 muffins, I added 4 raisins on each one by hand.

Bake 350 for 20 minutes or until done or toothpic is clean. Check after 15 minutes to see how they are doing.

Breakdown

Calories: 118

Carbs: 15g

Fat: 4g

Protein: 5g

Orange Cake

2015-03-29T13:15:00.001-07:00

6 eggs

1/4 cup heavy cream (or coconut milk)

1/4 cup unsalted butter (melted)

1/2 cup coconut flour

5 packets truvia

1 tsp vanilla extract

Zest from one orange

1 T fresh orange juice

1/2 tsp sea salt

1/2 tsp baking soda

Mix all wet ingredients and then add dry, mix well, pour in square or round greased cake pan and line parchment paper. Bake 350 for 35 minutes.

Frosting- 4 oz softened cream cheese

1/2 cup heavy whipping cream

some zest left over from cake

3 packets truvia or other sweetener

Mix heavy whipping cream on high until it looks like whipped cream, add vanilla & truvia, mix a little more, add softened cream cheese, mix lightly until well blended, then add zest. I also added 1T of fresh orange juice. Cool in fridge until ready to serve cake or you can frost cake once cooled.

Coconut Flour cinnamon muffins

2015-03-24T11:29:00.001-07:00

Coconut Flour cinnamon muffins

1/2 cup coconut flour

1/2 cup unsweetened almond milk

1/4 cup melted butter

6 whole eggs

1/4 tsp baking powder

14 packets truvia

1 T Just like sugar brown sugar

pinch of salt

Grease muffin pan, mix everything. I made 9 muffins

Calories per muffin 112

Fat 9g

Carbs 2g

Protein 5g

Almond flour chocolate cookies

2014-12-21T15:32:00.001-08:00

1 1/2 cups blanched almond flour

1/2 cup "just like sugar" brown sugar (order online or use another brown sugar sub)

6 packets truvia

1/4 cup unsweetened cocoa

1 square (chopped) baking chocolate

1/2 cup unsalted butter

1/4 tsp baking soda

1 egg

pinch of salt

1 tsp vanilla extract

Mix everything, should still seem a bit wetter than regular cookie dough.

Drop 12 cookies on to greased cookie sheet. Bake 350 for 15 minutes.

Oat & Banana Breakfast cookies

2014-09-01T13:19:00.001-07:00

2 cups rolled oats

1/2 cup raisins

2 cups mashed banana (I used 2 med size bananas)

1 T vanilla extract

1 T cinnamon

1 oz chopped almonds

Mix, spoon on to greased cookie sheet. Bake 350 for 15-20 mins. Makes 16 cookies

Oat and Brown rice honey granola bars

2014-08-28T18:06:00.001-07:00

1 cup raisins

1.5 cups rolled oats

1.5 cups Crispy brown rice cereal (Erewhon brand)

1/2 cup deshelled pumpkin seeds

1/2 cup crush almonds

1 T ground cinnamon

1/2 cup honey

1/2 cup almond butter (salted is my preference)

First I soaked my raisins for an hour in water, then drained them and food processed them to get mushy and chopped.

Then I just mixed all dry ingredients and softened the almond butter with the honey and stirred them together. Bake 350 for 20 mins in a greased brownie pan.

Makes 12 granola bar squares

Calories 225

Carbs 31g

Fat 10g

Protein 6g

Coconut flour flax bread

2014-08-12T11:14:00.001-07:00

In a large bowl combine all dry ingredients, then set aside

1 cup coconut flour

1/2 cup golden flax meal

1/2 cup oat flour

4 teaspoons baking powder

1 1/2 teaspoon sea salt

*optional 2 teaspoons garlic powder if you want a garlic type bread

Then use a hand mixer to mix together until bubbly.

12 whole eggs (yes 12 this is not a typo)

Then add

1 1/2 Tablespoons light olive oil

1/2 cup whole milk

2 1/2 Tablespoons apple cidar vinegar

Beat until well blended, then add dry ingredients slowly, I would say 1/3 of the mix at a time. do not over mix or the bread will be too dense.

Grease loaf pan and line with parchment paper.

Bake 325 for 75 minutes.

Cool for a few minutes on wire rack before taking out of pain and cooling & slicing.

Bacon Bison & beef cheddar Meatloaf

2014-08-02T15:03:00.001-07:00

1 pound ground Bison

1 pound ground beef

3 cloves chopped garlic

2 big jalapenos (chopped but take out the seeds and rinds so you don't burn you throat)

2 big banana peppers

4 oz freshly shredded white cheddar cheese

1/4 cup parmesan cheese

2 eggs

A few dashes of fresh pepper, salt, and garlic powder.

8 slices of uncooked bacon

Mix everything but the bacon, put the loaf in the pan and then put slices across the top and tuck them under the loaf. Bake 375 for 1 hour.

Amazing low carb Brownies made with almond flour & cocoa

2014-07-19T11:17:00.001-07:00

1 stick unsalted butter

4 eggs

2 tsp vanilla extract

2 tsp baking powder

few dashes of salt

1 cup almond flour

10 Tablespoons unsweetened cocoa

30 packets truvia

2 tsp Stevia

Melt butter in a bowl and add vanilla extract, sweetener and eggs, whip to combine.

Add almond flour, cocoa, baking powder, few dashes of salt. Mix until velvety texture. It may take a bit to mix, just keep mixing and it will be very much the same as a regular brownie mix texture.

Bake in greased brownie pan on 350 for 15 mins, take out when still kind of mushy- you don't want to over cook these! Remember they will still cook a little while cooling. I like my brownies very very moist, so this worked for me.. Leave in longer if you like them harder.

Makes 12 brownies (picture below is half recipe so yours should look thicker when done)

Calories-111

Fat- 11g

Protein-3g

Carbs- 2g

Protein Coffee Cake

2014-05-23T06:43:00.001-07:00

1 stick unsalted butter (melted)

2 eggs

1/2 cup fage 2% greek yogurt

1/4 cup almond milk

1 tsp baking soda

1 tsp baking powder

3 scoops coffee flavored whey protein ( I use Tera's whey)

6 T coconut flour

10 packets truvia

Dashes of truvia and cinnamon on top

mix all wet ingredients, then add dry, mix very well until smooth.

Grease square pan & spread evenly, then sprinkle 2 packets truvia mixed with 1 T of cinnamon on top and bake 17 minutes on 350.

Banana walnut protein squares

2014-04-30T09:39:00.001-07:00

1 cup mashed banana

2 whole eggs

1/4 cup almond milk (or whatever you have)

1 tsp baking soda

1 tsp baking powder

6 Tablespoons coconut flour

3 scoops vanilla grass fed whey protein

Top with walnut pieces or any crushed up nut

Stir all liquids, then mix in all dry ingredients , put in greased (I used coconut oil) square baking pan.

Bake 350 for 15-18 mins.

Peanut butter frosted whoopie pies

2014-04-20T13:06:00.001-07:00

This recipe is inspired by Maria Emmerich's zebra cakes.

Cakes:

1/2 cup sifted coconut flour

1/2 cup sweetener (I used 12 packets truvia)

1/4 cup unsweetned cocoa (I used hershey's dark)

1/4 tsp baking soda

1/4 tsp sea salt

6 eggs

1/2 cup unsalted butter

1 T vanilla extract

1 tsp liquid stevia

Directions: Mix all dry ingredients in large bowl, mix all wet in medium bowl, stir in wet to dry a bit at a time and mix with fork until smooth. Spray muffin tin and cook on 350 for 18 minutes.

These made 16 cup cakes. I let them cool then cut each one in half before filling.

-----

Filling & frosting:

Whip 1/2 cup heavy whipping cream on high untiil it turns into whipped cream.

Soften (in microwave) 4 oz of cream cheese 2 packets of truvia and 1/4 cup softened natural peanut butter. Whip with cream.

Approximate break down of each pie:

142 calories

12g fat

3g carbs

4g protein

2g fiber

Cool everything and then put together

Coleslaw

2014-04-14T14:54:00.001-07:00

1 bag cabbage, shredded

5 T mayo

8 T sour cream

1 T fresh lemon juice

2 packet truvia

1/2 T garlic powder

1/2 T onion powder

1/2 tsp paprika

few dashes of salt and pepper

Combine everything in a large bowl. I put in half the mayo and tossed i around, then put in the other half, I did the same for the sour cream to evenly distribute.

Good stuff and at least you know what's in it instead of getting it from the store :)

Makes 4 big servings, 194 calories each using full fat hellmans and full fat sour cream.

Crockpot Pork with Apples & Onions

2014-03-11T14:53:00.001-07:00

2 pounds pork shoulder

1 Cup low sodium chicken broth

2 large apples sliced like you are making an apple pie ( I used red delicous )

1 chopped medium onion

1 T ground ginger

1 T paprika

1 T cinnamon

Few dashes of sea salt and pepper

4 cloves garlic, chopped.

1-2 bay leaves

Start Early in the morning (like 7am) and cook on low. I turned the meat and tossed it around a few times throughout the day and used a big meat fork to wiggle it apart around 4pm. Was ready to serve by 5pm. Definitey takes 8-10 hours.

Serve on lettuce, with brown rice or just buy itself.

Avocado Flax Chocolate Balls

2014-03-11T14:45:00.001-07:00

I medium avocado

2 T Special dark hershey's cocoa

1 tsp vanilla extract

5 packets truvia

4 T ground golden flax seed (must be golden)

1/4 cup oat flour (if you don't buy any oat flour you can food process rolled or steal cut oats to make it)

1 scoop vanilla protein powder ( I use Jay Robb whey Vanilla)

Mash everything together, it takes some time, but it will all combine nicely.

Form into balls.

Sugar Free / Wheat Free Chocolate Chess Pie

2014-02-14T10:24:00.001-08:00

Crust:

1.5 Cups blanched almond flour

6 T unsalted butter

1/3 cup ground golden flax seeds (make sure these are golden,, regular will NOT work)

Soften butter, mix into flour and ground flax seeds and put into pie dish.

(I used my fingers, just easier that way to spread the dough)

** Important baking instructions

Bake 350 WITH tin foil for 10 mins, then remove tin foil and bake another 10 mins.

This is important because if you don't use the tin foil you will burn your almond flour crust! blech!

Filling:

1 1/2 cups Truvia

5 Tablespoons cocoa (I used hershey's special dark)

2 Tablespoons blanched almond flour

1/4 teaspoon salt

1/2 cup evaporated milk

3 large eggs, room temperature

1/3 cup unsalted butter, softened

1 teaspoon pure vanilla extract

1. Preheat ove 325F

2. Combine truvia, cocoa, almond flour, and salt.

3. Blend in milk

4. Beat in eggs 1 at a time

5. Add butter and vanilla, beat until smooth

6. Pour in prebaked pie shell (NOT deep dish)

7. Bake in 325F for 55-60 mins

Home made whipped cream shown in photo: 1 cup heavy whipping cream beated on high with 1 tsp vanilla and 2 packets truvia

Sugar Free Peanut Butter Fudge

2013-12-21T07:05:00.001-08:00

Melt together and stir until creamy:

10 Tablespoons natural peanut butter

4 oz cream cheese

1 stick butter or 1/2 cup UNSALTED

2 tsp pure vanilla extract

2 scoops vanilla whey protein

In a separate bowl:

18 packets truvia (3/4 cup of whatever artificial sweetner you like)

2 Tablespoons water

mix until dissolved.

**Important Part here ---- after putting in container below, if there is extra butter surfacing, pour it out, the consistency will be thrown off if there is butter drowning everything. This of course throws off your calorie count off but whatever.. it's peanut butter fudge, just enjoy it.

Taste test it, then spread evenly in container of choice, I used a rectangle class food storage container.

Refrigerate over night..

Pumpkin Protein Bars

2013-10-17T14:37:00.001-07:00

1/2 cup pure pumpkin puree

4 Tbs coconut oil melted

1 whole egg

1/2 cup liquid egg whites

3 scoops vanilla whey protein (I used Jay Robb)

6 Tbs Coconut flour ( I weighed it)

1 heaping tsp ground cinnamon

1/2 tsp ground ginger

1 tsp baking soda

1 tsp baking powder

12 packets of Truvia

Mix wet all together, then add dry everything and spread in square baking pan on 350 for 15 minutes.

Check withtoothpick.

Jalapeno Bacon loaf

2013-09-06T10:50:00.001-07:00

1/2 cup coconut flour

1/2 tsp baking powder

1/4 tsp sea salt

6 eggs

1 stick butter

1/4 cup water

3 large jalapenos

7 slices bacon

Shred some cheese to top it if you want

Cook bacon and jalapenos on a cookie sheet at 400 degrees for 10 mins.

Slice the jalapenos as shown in picture.

Set aside to cool and remove seeds and rinds when cooled.

Take pepper and bacon and put in food processor and grind.

In a large bowl combine everything else and mix with a whisk until fully combined. It will be thick but just make sure the flour has mixed well.

Spread in 8x8 greased baking pan. Cook on 375 for 35 minutes. Check with took pick, yours could cook quicker than mine!

Chocolate Cherry Chunk Cream Pie

2013-08-10T16:47:00.001-07:00

1st thing... Make your chocolate

If you don't have chocolate chips or chunks you will need to make them like I did. I can't handle a lot of artificial sweeteners so I used Truvia, which works for me. I am sure chemical laden splenda would be fine too :-)

Recipe for chocolate chunks:

3 oz organic gharadelli unsweetened chocolate

4 T unsalted butter

4 packets Truvia (or other sweetener)

Melt in small bowl on medium and then pour into square pan with parchment paper.

Put in freezer to solidify for later.

2nd thing... Make crust and let cool ( You will want to do this a couple hours before you do the filling)

Crust:

1.5 Cups blanched almond flour

6 T unsalted butter

1/3 cup ground golden flax seeds (make sure these are golden,, regular will NOT work)

Soften butter, mix into flour and ground flax seeds and put into pie dish.

(I used my fingers, just easier that way to spread the dough)

** Important baking instructions

Bake 350 WITH tin foil for 10 mins, then remove tin foil and bake another 10 mins.

This is important because if you don't use the tin foil you will burn your almond flour crust! blech!

3rd thing....Filling: ( To be prepared after chocolate is ready and after pie crust is cool)

1 cup heavy whipping cream+2 packets truvia + 1 tsp vanilla extract mix on high with hand blender to make whipped cream

1 block of Philadelphia cream cheese (softened- I nuked it for 40 seconds)

1 cup fresh cherries (pitted) ground up in food processor

4 packets Truvia

Blend all of the above into a creamy consistency and pour into cooled pie crust

Finally.. add some chunks of chocolate and fresh pitted

cherries on top :)

Sweet Potato Oatmeal Muffins

2013-07-27T12:53:00.001-07:00

1/2 cup Peanut flour

3 scoops Vanilla Whey protein powder

1/2 cup Rolled Oats

2 Tablespoons chia (mixed with 1/2 cup warm water to make gel)

2 Tablespoons pure vanilla extract

2 whole eggs

1 cup cooked and mashed sweet potato

2 teaspoon ground cinnamon

dash of sea salt

*I added 4 packets truvia just because I like things pretty sweet, might not be necessary

1) Make chia with 2 Tablespoons chia and 1/2 cup warm water, stir frequently to make gel. Should take about 10 minutes. Set aside and add at the end.

2)Mix together peanut flour, whey protein, rolled oats, vanilla extract, eggs, cinnamon,sweet potato, and sea salt.

3) add chia and pour into greased muffin pan

Bake 350 for 18 mins, ovens may vary- check with toothpick!

Nutritional facts:

(I used dymatize elite protein powder, bob red mills chia and quaker plain quick oats)

Peanut flour-- you can get at netrition.com or other sites, never ever find it locally here at least.

You CAN sub almond flour, but it will make it higher fat.

Makes 12 muffins

Calories: 101

Carbs: 9g

Fat: 3g

protein: 11g

Pumpkin Flour Chocolate chunk cookies

2013-07-06T17:32:00.001-07:00

1st you have to make your chocolate chunk if you don't have chocolate chips you want to use handy:

I used:

4 oz of Natural Unsweetened Ghiradelli chocolate

5 T butter

5 packets truvia

1 tsp pure vanilla extract

I melted all in a sauce pan and then poured it into a parchment paper lined 8x8 square pan and put in freezer for 2 hours.

Cookies:

1 1/2 cup Pumpkin seed flour (yes, you need a food processor to make the flour)

1/2 cup Peanut flour (or you can sub almond flour)

2 T coconut flour

1 egg

1 tsp baking powder

1 tsp pure vanilla extract

1/3 cup unsweetened almond milk

5 packets truvia

5 T melted butter

1 container apple sauce unsweetened (the container size you give kids which would be 1/2 cup if you had a jar of it)

Mix all ingredients, then add chocolate chunks. I mixed some inside and then layed some on top as well. I love chocolate.

Dill Pickles

2013-06-30T15:30:00.001-07:00

Sterilize glass jar, lid and inner part of jar lid by boiling for 10 minutes.

1)
Boil:
1 1/2 cup water
1/2 cup cider vinegar
1/8 cup canning salt (I used sea salt)
1/8 tbsp mustard seeds (I used mustard powder)

2) While your above ingredients are coming to a boi, put the following in a large canning jar:
1.5 cloves chopped garlic (I used a large spoonful of refrigerated chopped garlic)
1 1/2 heads fresh chopped dill (I used a few sprigs of fresh dill, chopped)
1/8 cup finely chopped onion
1 tbsp peppercorns

Slice cucumbers and fill to the top of the jar (I like thick cut cucumbers, they stay very crisp!)
When your jar is filled, pour the boiling mixture over the cucumbers, and put the lid on tightly. I shake it up to mix all the goodies off the bottom. Put the jar in the refrigerator, and store there. They are ready in about 4 hours.

* We bought special sterilizing tools as you can see in the pictures, they come in handy as of course the jar is insanely hot after it's been boiled. I highly recommend not touching the jar LOL