Paleo Microwave Chocolate Cake with almond and coconut flours

It's a good thing I don't follow the Paleo mindset of "eat only what the caveman eat" because, 1, I don't believe in the whole Paleolithic era stuff (You know, I'm one of those weird people that believes in a Divine Creator, and I don't believe the earth is millions of years old), and um, I do believe that some advances in the kitchen are a good thing (like the invention of the blender).

And while I'm not a huge fan of microwaves, I do have one that we use now and then, mostly for those spontaneous moments when I have just got to have a personal-sized chocolate cake.

Before we became grain-free-freaks, I made many microwave cakes and had it all down to perfection.  After our Whole30 challenge, I decided I should try a Paleo version. Let me just say that I do not care for the texture of coconut flour in baked goods when it is not mixed with other Paleo flours, but I do love the texture of coconut flour in combination with another "flours" like arrowroot or almond meal.

The first Paleo microwave cake I made (with just coconut flour) proved that point once again. Ick. What a way to ruin chocolate.  So the next time I made it, I decided to mix it with almond flour, and I loooved it.

Here's what you'll need:

1 and 1/2 TBSP Coconut flour (I just eye-balled the half using the TBSP measuring spoon)

1 and 1/2 TBSP Almond flour

3 TBSP Cocoa (unsweetened)

1-2 TBSP honey (depending on how sweet you like it)

1 TBSP butter (melted)

1-2 TBSP coconut milk (or whatever you want to use, sometimes I use coffee)

1 egg

There are various ways you can mix this altogether. I usually start with the melted butter and honey, mixing it up well with a fork before I add the coconut milk and egg.  Then I mix in the flours and cocoa little by little so that it gets totally mixed in. (I do it this way so that 1- the melted butter doesn't start to harden back when you add cold milk and a cold egg to it if you mix it with the honey first, and 2- I don't have to use a mixer if I add the dry ingredients slowly rather than dumping them in.)

Taste the batter to see if you should add a bit more honey.  If it seems very, very thick, add a little more coconut milk.  Different coconut flour brands react differently, and some soak up more liquid than others.

Now, you could put this all in a mug and microwave it for about 45-60 seconds OR you could scoop it out into silicone cupcake liners.  I actually tripled this recipe and it made about 8 cupcakes. (I microwaved the cupcakes one by one, FYI.)  If you are making cupcakes, it only takes about 25 seconds in the microwave, at most 30 seconds. (I like mine a little moist, so 30 seconds is too long for me.)

I drizzled some organic chocolate sauce over mine.  Not paleo (sugar!) but... tasty.

Brandon's successes, Mandy's pregnancy

Several things of note: My husband lost five more pounds. High five, fist bump y'all.  I am amazed by the changes that have occurred since we began the Whole30.

One of the difficult things about overhauling your diet and seeing amazing, ah-may-zing, changes is that when you see others suffering from the same things you once did, you want to swoop in with a packet of Paleo information, cook them meals for a week, and rid their pantries and fridges of all that nastiness they've been consuming.

But really, while we really do enjoy sharing our diet lifestyle and how it has changed us in many, many ways, we also recognize that people have to be willing to make the changes themselves.  When they are ready, they  will ask for help or advice.  For now, we are happy just to share our success stories with others and tell how we've been changed.

We've been on the other side as well. We've looked at people cross-eyed when they suggested we give up bread. (And we even tried it for a while, and boy that sucked.) But we also saw that we were headed in a direction we didn't want to go.

Brandon went to the doctor and was classified as "morbidly obese".  He was having to lean on medications for pain and was trying the natural methods of chiropractics and massage to relieve pain.  It seemed the solutions offered to a lot of his issues were in reality just bandaids.  Over and over people recommended that he get a CPAP machine because, don't we all want to sound like Darth Vader when we sleep?

His doctor had a lot of negative things to say. High cholesterol. Bad this. Change that.  Lose 10 pounds before I see you again.  Brandon walked away with his doctor-loathing-beam still firmly intact.

He felt like his body was falling apart, and had been for years. We had tried so many things, but hey, one last thing can't hurt, right?  We are so grateful that the Whole30/Paleo diet was that "one last thing".

My husband's posture is straighter. I can wrap my arms around his waist and clasp my hands together behind him.  He no longer snores like a freight train every night (or, you know, forgets to breathe when he's not snoring). He wakes up rested because he's getting REM sleep. He smiles more often. He's not consumed with pain all day.  His bicep, which he injured pretty badly at work months ago, is not giving him as much trouble and is feeling better and healing quicker than it did with chiropractics and intense massage. Some of his other allergies have disappeared (so he can now enjoy black pepper liberally sprinkled on every meat and vegetable).

His biggest issue is that he needs smaller pants, but he refuses to buy new jeans until he hits a certain size.  For now he's just cinching up his belt tighter and tighter.

But you know, while there is a lot of amazing things happening in our home and in our bodies, there is also a struggle as well.

Because I'm pregnant (9 weeks today). And I have these cravings that are so strong it's hard to ignore them.  Shipley's Donuts call my name over and over until I just can't ignore it anymore, and I scarf down a glazed donut only to regret it by lunch time as I lay on the couch with a headache feeling like I'm going to barf up the brick in my stomach at any moment.

And I will go on and say it. It really sucks sometimes to be Paleo. Because there are pretty much no convenience options for people who chose to eat as we do. At least none that don't break the bank or cause the budget to run screaming. NIL. NADA. ZIP. ZILCH.  Well, tuna salad and nitrate-free hotdogs, and both of those make this pregnant lady want to gag.  Ew.  (Although, I do buy this stuff, and I feed it to my children who love them and give me Good-Mom-Brownie-Points.)

Gone are the days of freezer nuggets and Dominos Pizza.   This is not to say that we don't have our cheats now and then, but, really, a cornbread mix and redbeans and rice were an easy staple in my previous pregnancies.  And now all of those items are off the menu.

That means I actually have to use my BRAIN, which is really hard to do when one is pregnant. (Well, it's not that it's not being used, it is actually on overload so thinking about having to actually make lunch is can be overwhelming.) I always forget how exhausting pregnancy can be in the first trimester.  Turns out forming a baby in my womb is hard work!

I mean, for the love of grapes, I could really go for a basic PB&J sandwich.  And those things haven't sounded appealing since I was, like, eight.

So this means I have to actually force my brain to work at creating a meal plan that is doable, even when I feel all icky and sleepy and weird. (Thankfully, I am not hugging the porcelain throne, but I come very close if I have an affair with wheat or get too much sugar in my system.)

This is where I openly proclaim my love for my Crock Pot and One-Dish-Wonders, and The-Husband-Who-Cooks-Better-Than-I-Do.

I cannot emphasize enough how important it is to have some really good slow cooker recipes in your arsenal, along with a few of your favorite casseroles and one-pot dinners.  Also, you will find that soups and chilis will work for summer meals too, and storage containers will be your best friend because you should definitely make extras to store away (in the fridge for lunch tomorrow, or in the freezer for next week).

And don't forget our suggestion to fire up the grill one day and toss on every kind of meat you can think of so you have "fast food" for meals throughout the week.

Really, by the time 4pm rolls around, the thought of making supper seems like a lot of work.  Am I right? You're not even pregnant and you're nodding in agreement, aren't you.

So do yourself a favor and use that slow cooker.  Toss in a roast in the morning after you pour your morning coffee, and pat yourself on the back for having dinner on.  Go you.

Mmm, Roast, potatoes, and carrots.

What do we eat?

Kristianna wrote in asking what our normal menu looks like. While we are no longer officially on the Whole30, we usually still eat like it.  After being on the Whole30, sweet treats like Paleo Berry Breakfast Cake seem very rich, even with the minimal amount of honey or maple syrup.  I made them last night (as muffins) for breakfast this morning, and I just couldn't stand to eat one, but the kids really loved them.

I do think that treats like that make the big lifestyle change of going Paleo much easier on children.  (Especially if you bring it to a potluck where you know there will be a lot of desserts they can't have or to a birthday party where the sugary icing, dyes, and chemical-cake will make them extremely sick.)

I made a double recipe of the breakfast cake which made about two dozen muffins (could have made about 30 if I would have made them a tad smaller).

These treats are well-loved by all five of kiddos from youngest [Molly Jo] and oldest [Merikalyn]. (One batch I made with strawberries, another I made with Enjoy Life chocolate chips.)

Obviously the kids can't have these every morning.  After all, we don't want to replace old bad habits with new slightly healthier bad habits, but treats are nice now and then.

Here's what we might have for breakfast any given week.  We tend to eat a lot of eggs because it's kind of one of those no-brainer things, but after a month or two you will find yourself growing very weary of eggs so you'll likely want to try different things. Remember, you don't have to eat breakfast foods for breakfast. You could have a hamburger patty and a sweet potato instead!

Breakfasts:

• Paleo Banana Bread
• Paleo Granola with Almond or Coconut milk (add in bananas and other fruit to really amp up the flavor)
• Frittata loaded with veggies (like tomatoes and zucchini) and meats like smoked sausage or breakfast sausage (Look for ones with no nitrates and no MSG).
• Baked Cinnamon Banana boats with a side of eggs
• Eggs and bacon (It is incredibly difficult to find sugar-free bacon, so we have just bought the brands that have no nitrates and the least amount of sugar and not worried about it. Buy the best quality you can afford, organic if possible.  Some people buy sugar-free bacon online but I would not spend that much money on bacon! No thanks!)
• Eggs and breakfast sausage (No Nitrates and no MSG)
• Egg Muffins (Basically egg and whatever else you want baked in a muffin cup. Be sure to really grease the muffin cup or line it with bacon so that it doesn't stick. I like silicone cups as there is no sticking.)
• Fried egg with avocado on top
• Breakfast hash (we like to use roasted butternut squash, ground breakfast sausage, and eggs).
• Or something like this, below, which is a fried egg (yolk firm) with green onions "wrapped" in (no nitrate) ham.  Also known as hubby's breakfast this morning.

Lunches:

Sometimes I just lay out a big platter of cucumbers, carrots, celery, chicken or ham, and some bananas for the kid to attack for lunch, but that doesn't usually work for me.  Those typical sandwiches are out, so I now think of lunch as I would supper.  If I need something light, a salad will work.

• Grilled chicken on romaine with onions, tomatoes, cucumbers, avocado, and alfalfa sprouts
• Hamburger stew (there are a variety of recipes out there for hamburger stew, but for us, it's basically ground beef, carrots, tomatoes, celery, onions, garlic, potato bites, and peas, which some Paleo folks do not eat.)
• Stuffed Bellpeppers (no rice, of course, but you could use "riced" cauliflower)
• Sausage and stewed cabbage
• Paleo chili and hot dogs (no nitrates, no msg)
• Shrimp salad
• Hamburger patty with avocado, lettuce, onions, pickles, bacon, and whatever else you like on top. (This is a great "out to eat" meal, since there inevitably comes a time when you have to Whole30 out on the town.  We like to eat at Five Guys and Fries and Smash Burger.  And, since we allow ourselves to break some rules, we sometimes have their fries as well.)
• Baked chicken breasts with zucchini (layer sliced zucchini under the chicken before you bake, and add in a little bit of water. Season the water/zucchini well before placing the chicken (which you also should season well) on top. Viola, one dish wonder!)
• Grilled sausages (we like pork and green onion- you can buy them fresh from the butcher department at the grocery store) with grilled squash or asparagus
• Tuna salad (Note: It is pretty much impossible to find Paleo Mayo, so you can try making it yourself. If that is not an option for you, or you have tried many times and failed, and you must, must, must have mayo, go for best option available, which will NOT be among the major brands.  For those days when the kids are begging for tuna salad [I personally hate fish, but love shrimp], we go for The Ojai Cook Lemonaise which is made with Pure Expeller Pressed Canola Oil (which is NOT paleo), Water, Cage Free Whole Eggs, Creole Mustard, Lemon, Juice Concentrate, Cage Free Egg Yolks, Salt, Distilled Vinegar and Garlic.  It's is VERY flavorful and makes super yummy tuna, I hear.  Our goal is not really to fit all the guidelines so we can call ourselves Paleo, but to make as many changes as we can to have a healthy lifestyle, so not everything we eat is Paleo.)

Snacks:

We cut out most snacking when we were on the Whole30, but I found the kids typically needed a snack between lunch and supper, especially if supper wouldn't be until six or seven.  

• A palm full of nuts (no peanuts!)
• Homemade trail mix (nuts, seeds, and raisins or craisins- be aware that most brands of craisins have added sugar).
• A banana, apple, or orange
• Carrots
• Lara bar  (make sure you don't get the peanut ones).
• Grape tomatoes
• Apple sauce (no sugar added)
• A few slices of bacon (if you bake a bunch ahead of time [lay out on a pan in a single layer, bake at 350 for 20-30 minutes depending on thickness] and put it in the fridge, it's super tasty to have for snacks, especially dipped in guacamole)
• A box of raisins
• Sweet potato chips (You could make these yourself, but every now and then I come across some at Sprouts or Whole Foods which is Whole30 compliant.  Sometimes I will buy some that are not Paleo, because they are made with Sunflower oil, though.)

Supper

• Apple and Cabbage Baked Chicken Casserole (we also add in sausage to it feeds our whole family, and I use as many chicken breasts as I can fit. 
• Crockpot roast with garlic, onions, carrots and potatoes (you can use white if you're okay with white potatoes, or sweet potatoes)
• Oven barbecue ribs with cole slaw mixed with balsamic vinegar and olive oil (I love this recipe from Cook Like Your Grandmother, which is not Paleo/Whole30 because of the brown sugar but I'm going to attempt my own version this week. My husband smokes ribs like a pro because, um, he is a pro, but sometimes it's just not feasible for him to do any grilling or smoking, so it's nice to have a back up recipe I can use to do it in the oven rather than try my hand at burning the house down smoking meat. Do some web searching and I am sure you can find a Whole30 rib recipe. )
• Chicken thighs (with skin and bones) and brussel sprouts (I heavily season the thighs on both sides and brown them in some coconut oil in a big pot while I cut up some onions, celery, and garlic.  Then I toss in those veggies, and when they've softened I deglaze the pan with two or so cups of water. I season the water with salt and such, then let it all simmer, covered, for a while as I cut the brussel sprouts in half.  When the chicken is almost done, I toss in the brussel sprouts, cover, and allow to simmer 10 or so more minutes. And then, there it is, another one pot meal!)
• Grilled chicken with a side salad
• Juicy grilled steak with a sweet potato and green beans
• Cubed Steak, mushrooms, onions, and bell peppers (another one-dish-wonder)
• Meatballs and spaghetti squash with marinara sauce
• Crockpot (whole) chicken with whatever I have left over to throw together as a side.

Note: We do eat white potatoes in our family. We are a large family, and while most Paleo folks do not consume white potatoes, well, we do.  We loved loaded baked potatoes (a variety of meats, olives, onions, and such with lots of butter) and we sometimes use them in breakfast hash.  This also means we enjoy fries now and then (but not from McDonald's- believe me, after being on the Whole30 and eating real food, McD's fries, which used to be so yummy and appealing, will taste like chemical garbage).

If you get in a rut, check out pinterest or do some searching on the web.  I really love one-dish dinners and crockpot meals, especially in the summer or when our schedule gets pretty busy and I don't have a lot of time to think about meals. That way I only have to think about meals in the morning...

For example:

As I'm preparing a frittata I cut up extra tomatoes to use in the hamburger stew I'm making for lunch.  While the frittata is baking, I brown up a bunch of ground beef- some for the hamburger stew, some for the chili I am making tomorrow. I also chop up celery, onions, and potatoes for both the hamburger stew and the crockpot roast I'm preparing for dinner.  By the time breakfast is done, the crockpot is simmering for dinner's meal and the pot on top of the stove is simmering with a soup for lunch.  There you go, all my meal work is done in the morning, and I don't have anything to do but serve it when lunch and supper roll around!

Don't be fooled though, it doesn't always work this way.  I am still trying to get into a steady routine!  Sometimes I wake up and tell the kids to dig into the emergency gluten-free cereal (which is not grain-free) before I fall back into bed.

Okay, so, that should give you an idea of what we do.  I apologize that it's not better organized, and there are probably loads of typos, but I have to get the crockpot started, so.. I'm out.

Paleo Berry Breakfast Cake

Today is our oldest's 10th birthday.  We can't believe the's that old. I mean, who said she could hit double digits? Not us, that's for sure.

Here's Mandy's dad, experiencing grandparenthood for the first time!

Mandy with Merikalyn (M + Erika = Lyn)

To celebrate her birthday, I (Mandy) decided to throw together a quick recipe that could very well be a breakfast treat (treat, not daily thing) or a dessert.  I altered a coffee cake recipe and came up with this.

What you need:

1/2 cup to 2/3 cup honey (depending on how sweet you want it. I used 1/2 cup.)
1/4 cup butter, melted
4 eggs
1/2 to 3/4 cup coconut cream*  (You want to make sure there is plenty of moisture because coconut flour really soaks it up and it can be too dry if there is not enough liquid. I used 3/4 cup one time because I was a bit too liberal with the coconut flour, and the next time I used 1/2.)1/2 teaspoon vanilla
3/4 cup arrowroot flour
3/4 cup coconut flour
2 tsp. baking powder
1/2 tsp. salt
5-8 strawberries, sliced  or a cup or two of blueberries (fresh or frozen)

* You could use almond or coconut milk, and it will be good, but the richness of the cream makes it all the more better. I used almond milk for the strawberry cake and coconut cream for the blueberry, and the blueberry was SO MUCH TASTIER.  If you don't have coconut cream on hand, you could also use So Delicious Coconut Creamer (even the flavored ones), or.. add regular dairy creamer if milk isn't an issue for you).

What you do:

1. Preheat oven to 350 degrees. Grease or butter an 8×8 baking pan.

2. Combine honey, butter, eggs and cream/milk in a bowl until well combined. My honey is thick, so I melted the butter just a tad, added the honey to it, and then melted them together a little bit longer.

3. Combine arrowroot flour, coconut flour, baking powder, and salt in a separate bowl.

4. Mix dry ingredients into wet ingredients. Stir well. (I used my mixer to make sure there were no lumps.

5. Pour half of the cake batter into the prepared cake pan and spread out evenly.  Then place a layer of sliced strawberries down on top of the batter before adding the other half of cake batter.  If you are using blueberries, pour in ALL of the batter and put the blueberries on top (they will likely start sinking to the bottom anyway).

Bake at 350*F for 25-30 minutes, until nicely browned and no longer jiggly in the middle.

ENJOY!

Happy Birthday Merikalyn!

*Note: This recipe was a HUGE hit at our church potluck brunch this morning.  Even people who are not gluten-free or Paleo asked for the recipe. It really tastes like it's made of wheat flour. It's so delicious! 

Paleo Chocolate Cake

Our oldest has a birthday coming up.  Instead of taking a break from Paleo to allow a store-bought, chemical-laden cake, I'm working on several Paleo desserts to make sure her birthday is a happy one for her  whole body, gut included.  I mean, really, no one wants the nasty rash that accompanies her wheat-feasting. That's not the sort of birthday gift she's looking forward to.

I had intended this dish to be brownies, but they really weren't brownie-like in my opinion. Maybe that's because I'm used to the gooey, fudgy kind that come from box mixes (why do those things have to be so good?).

This recipe is pretty simple, and you could call them brownies or call them cake. You could top them with walnuts or a Paleo icing.  And yanno, your kids will still love them either way.

And they will still want to lick the bowl. They'll sneak into it when you're not looking, and instead of scolding them, you will probably grab your camera instead.

Paleo Chocolate Cake

What you'll need:

1/2 cup butter (that's one stick)
1/2 cup cocoa powder
6 eggs
1/2 to 3/4 cup maple syrup, honey, or agave (Depends on how sweet you prefer it. I used 1/2 cup. Also, I need to go grocery shopping so I used a combination of all three because I was running out of everything.)
1/4 tsp salt
1 tsp baking powder
1/2 tsp vanilla
1/2 cup coconut flour
1/2 cup Enjoy Life chocolate chips (optional)
Chopped raw walnuts (optional)



What to do:

1. Preheat the oven to 350F.

2.Melt the butter in a saucepan or in the microwave. I've been trying to avoid using the microwave, so I did it on the stovetop over low heat.

3. While you're doing that, get out a medium mixing bowl and beat eggs, maple syrup, baking powder, and vanilla together. (Save back the coconut flour. Don't add it yet!)

4.  Is the butter melted yet?  Great. Remove from heat and add cocoa powder to the melted butter, whisking in thoroughly with a fork.

5. Add cocoa and butter mixture into the medium bowl with the egg mixture and mix well.

6. Add coconut flour and mix together (an electric beater works best) until no longer lumpy.  I added in chocolate chips at this point for an extra bite of chocolate-y goodness. You could add walnuts in here, or you could save them and put them on the top for a pretty touch. Let it sit for a couple minutes to the coconut flour can soak up some of the moisture.

7. Grease an 8x8 or 9x9 pan.  There are several ways to do this. You can use spray or you could put a dollop of butter or coconut oil in the pan and put it in the oven for a couple minutes.  Once melted, remove the pan (with hot pads!) and tilt/rotate the pan until it's completely greased up. Pour in the batter and top with walnuts (if you want)!

8. Bake at 350 degrees for about 20 minutes.  It depends on what pan you are using, so set your timer for 18 minutes and give it a check.  I used an 8x8 pan and it took about 22 minutes. (The middle was still very wet at 18 minutes. I probably could have pulled it out at 20, and let it sit for a bit, and because it retains heat, it would have finished baking and have been a bit more moist.)  Smaller pans will have longer baking time. The bigger the pan the quicker it will bake.  You can test it with a toothpick or knife inserted in the middle. If it's still really gooey and sticks to the knife, then it's not quite finished.

I'm thinking that, next time, I might add in a touch of coconut cream. I'll have to continue working on a brownie recipe I really like.  I'm pretty sure this recipe would make a great cupcake with chocolate avocado pudding for icing.  Also, I don't really MEASURE stuff, I eyeball it, to it's totally possible that I may have put a little too much cocoa, which could have accounted for it not being so fudgy. Either way, it was really tasty, especially since I haven't had a brownie, or chocolate cake, in a long time.

Gluten-free baking used to seem to daunting. I mean, most recipes called for a mixture of flours (rice flour, tapioca flour, sorghum, etc) plus add in other strange stuff I had never heard of.  It seemed like such a huge hassle, and not only that, it required me to have a zillion different kinds of flours on hand (most of which were pretty expensive) or buy that pricey gluten-free flour mixture.

Grain-free baking is such a breeze. Normally, there are not a lot more steps than what I was once accustomed to. And, if it's grain-free, then it's already gluten-free, so my gluten-free friends and family don't have to worry about the dishes we make. They can indulge!

Paleo Granola

So, you're tired of eating eggs for breakfast every morning (not that you have to, but that seems to be the rut you're in, right?) and you wish there was something else you could throw together.  Maybe you're starting to miss cereal, because, boy, is it easy to pour a bowl of cereal.

Ah, well, I've got just the thing for you, my dear.

Paleo Granola

What you'll need
- 1 cup raw almonds
- 1 cup raw cashews
- 1/2 cup raw pecans
- 1/4 cup raw sunflower seeds (shell removed)
- 1/2 cup unsweetened coconut flakes
- 1/4 cup coconut oil
- 1/2 cup maple syrup (or raw honey)
- 1 cup of your favorite dried fruit (raisins?) to add in afterward.

What to do:

1. First, preheat oven to 275F.  Toss the almonds, cashews, and pecans (along with the coconut flakes) in your food processor (if you have one) and give it a couple pulses to break them up into smaller chunks. If you don't have a food processor, place ingredients in a big plastic food bag and pound it a bit with... something. A rolling pin, a meat tenderizing hammer, or even the bottom of a heavy glass will do.  

2. Get out a small pot to heat up the coconut oil and maple syrup (or honey)so that it all melts together. You could do this in the microwave too if you prefer. Throw in seeds, nuts and coconut flakes and stir to coat.  (Remember, don't throw in the dried fruit!)

3. Now you're going to get out one of those handy-dandy silicone spatula thingies (more like a spoonula, as Rachel Ray calls it) and spread the delicious granola mixture onto a baking sheet (lined with parchment paper, but even foil will work) in an even layer.  Bake for about 20-25 minutes, mixing a couple times if you remember.  I'm sure your mouth will be watering when you smell the delicious scents wafting from your kitchen.  

4. Allow to cool for 5-10 minutes, then add in dried fruit. I'm not that patient, and I really like it hot, so I typically eat half of the pan a little before it cools.

Eat plain, with a bunch of fruit, or in a bowl with some delicious almond or coconut milk. Mmmmmm.  This also makes a great dessert when you have guests over!

What's for breakfast?

Sunday mornings are a time of relaxation in our household.  At some point, we eventually get around to a filling breakfast, but no rush, y'all.

Today's breakfast featured a deliciously ripe cantaloupe, strawberries, and... (wait for it).... Paleo Donuts.  I realize there are probably a zillion Paleo Donut recipes out there, but I'm going to throw mine into the mix as well. I'm also including a super-simple "egg muffin" recipe that might become a breakfast staple in your home! It's so simple, and it's a great recipe for your kids to put together themselves.

We also have plans to whip up some Paleo mayo today to go in some dishes for our fellowship potluck this evening.  (Our church gathers in the afternoon, usually followed by a potluck meal.)  Have you checked out the ingredients in the many versions of mayo stacked on grocery store shelves? Yuck!  Since beginning the Whole30, we have tried our best to steer clear of unhealthy oils (canola, soy, vegetable, etc).  Unfortunately, those oils are in so many things, so we've learned to make our own dressings and dips.

We'll include our (read: Brandon's) paleo mayo recipe soon, but first we need to measure ingredients. We typically just throw things together, which has made putting together our (free) cookbook a little difficult!

Anyway, on with it! Paleo donuts coming up!

Once upon a time in Target land, I came across a donut maker on clearance.  So, believing it was meant just for me, I took this beautiful gadget home.  The nifty thing about this nifty thing is that it bakes up donuts in 5-6 minutes. Swift, I tell you.  But, since not everyone has these thing-a-ma-bobs, I'm also including directions on how to bake them in the oven.  Don't have a donut pan? Aw, well, that's alright. You can turn these things into muffins as well!

PALEO DONUTS

Ingredients:

• 1/2 cup salted butter (that equals one stick), melted.
• 1 very ripe banana, smashed
• 1/4 cup unsweetened apple sauce
• 6 eggs
• 1/2 cup of coconut flour 
• 1/3 teaspoon of baking soda 
• 1/4th to 1/2 cup maple syrup (depends on how sweet you prefer it)
• Cinnamon, optional (add as much or little as you like).

Melt banana in a bowl and add smashed banana, apple sauce, and eggs.  Mix well. (I use an electric mixer.) Add in coconut flour and baking soda.  Mix for about a minute. Slowly add in maple syrup. I don't actually measure- I eyeball it. Pour in a little, mix, and taste.  We don't like ours super sweet, plus the banana and applesauce will add a little sweetness to it.  Let sit for several minutes to let the coconut flour soak up some of the moisture. (This is important!)

Spoon mixture into your donut maker (mine makes 5 mini-donuts at a time), close, and let bake for 5-6 minutes. (Or follow the instruction for baking that you normally use.)

WHOLE30 VARIATION: 

If you are on the Whole30 or the 21 Day Sugar Detox, leave off the maple syrup. These donuts are great as a paleo bread with an egg on top!  You can even put some crumbled bacon in the batter!


OVEN DIRECTIONS:

• Preheat oven to 350 F.
• Fill donut cake pan rounds 2/3rd of the way full.  If you're using a muffin pan, use muffin liners (or silicone liners), and fill 2/3rd full as well.
• Bake 15-20 minutes.  Remember, mini muffins will only need about 8-10 minutes baking time.  Insert a toothpick or knife to see if it comes out clean.

OTHER VARIATIONS:

I added in some Enjoy Life chocolate chips to the kids' donuts, and even made a batch with chopped up strawberries mixed into the batter.  Try different things- sweet or savory- to change things up!

Note- I can't tell you how many these will make because, well, it depends.  My recipe made about 15 mini-donuts.  This should make a dozen muffins. I make no promises, though!

Now, on to the easy egg muffins. I started making these long before we took on the Whole30 challenge or even considered going Paleo.  Some of my Paleo pals on Instagram posted really yummy photos of their egg muffins which intrigued me and motivated me to give it a go.  Even if you aren't Paleo, you'll enjoy this recipe. You could add in all sorts of things- veggies, meats, cheeses. 

My oldest is a pro in the kitchen, but if you haven't been training your children to cook or bake, this is a great recipe to start with.  It's nearly fool proof.  Nearly.

The rule is simple. One egg makes one egg muffin.  What you choose to do with that egg makes all the difference.  Add in cooked bacon? Yes. Ground sausage? Yum.  Cajun andouilee? Sounds good to me! Season it how you like, add in some salsa, green onions, or even spinach, and bake at 350F for 20-25 minutes.

The possibilities are endless! You can throw a few together and pop them in the oven while you're getting ready for the day, and they'll be ready when you emerge from your bedroom all clean, pretty, and put together.

Each one can be customized to each persons preference.  Does the hubs like jalapenos but the kids prefer a milder flavor?  Would you like an extra spoonful of bacon crumbles? These are like mini-quiches that everyone will love.

Taste The Rainbow: Six foods to rock your meal plans

I say To-may-to, you say To-mah-to. 

It really doesn't matter how you say it, tomatoes are good for you. The lycopene in tomatoes is a mood lifter which reduces inflammation and helps regulate energy levels and reduce stress.  Rich with antioxidants, these pretty fruits (or vegetables, whatever you like to think of them as) not only fight free radicals, but are also packed with awesome nutrients like Vitamin B6, Niacin, and Folate which help with cardiovascular health. Buy organic tomatoes, or, best of all, home-grown organic for the most nutrition and best flavor. 

Sweet on Sweet Potatoes.

More potassium than a banana, rich in Vitamin C.... it's a bird, it's a plane... no, no, it's a sweet potato! If you've scoped out the blogs, you may have noticed Sweet Potatoes are pretty popular among the Paleo community.  That's because these babies aren't just a bunch of starch like their regular white relatives.  No, these things are beautiful.   They are high in B6 which helps prevent degenerative diseases.  (Good for your heart!)  Sweet potatoes also contain iron, so Anemics- eat up!  Stressed?  Eat a sweet potato.  They contain magnesium which promotes relaxation.  Ahhhhh.

Positively Pineapple!

Pineapple aids in food digestion thanks to an enzyme called bromelian which is also known to have anti-cancer, anti-clotting, and anti-inflammatory properties. (Yay!)  Good news for those who have taken on the Whole30 challenge or Paleo diet due to inflammatory issues!  It's rich in vitamins and minerals (Vitamin A, Vitamin C, Calcium, and much more!)

Eat your Brussel Spouts.

Seriously, eat them.  These little cabbage relatives are mean, green, fat-burning machines.  Brussel sprouts stimulate the production of adiponectin, a hormone that sends a message to your body to begin burning stored fat as fuel. They're full of anti-cancer agents, and, like pineapple and sweet potatoes, they offer plenty of fiber to keep your tummy satisfied and your digestive system running smoothly.

I love you Berry much.

Blackberries (and those in the blackberry family, like dewberries) are another inflammation reducer. As you may have heard, the antioxidants in blackberries destroy free radicals (which harm cells and lead to all sorts of health issues, including cancer). In addition, they are a great source of Vitamin K, a hard-working vitamin that aids in the absorption of calcium. Just one cup of blackberries contains 30% of the dietary fiber recommended (who says it's hard to get fiber without grains?). And ladies, it's said to help with PMS as well!

Co-co-co-co-coconut.

Does it seem like coconut products have become all the rage lately?  There's a reason! (Actually, many of them.)  Forget Sprite, Gatorade, and Pedialyte when your kiddo is sick! The "juice" from the coconut contains all five of the same electrolytes as human blood (calcium, magnesium, potassium, sodium, and phosphorous).  Electrolytes are necessary for proper muscle function and blood pressure control.  Electrolytes are most commonly depleted through sweating (so, drink up before and after a workout), but also through sickness (diarrhea, vomiting, etc).  You don't need a sugary, chemical-filled drink to replenish them. Coconut water will do much better!  That's not all, though. Coconuts are a healthy fat which contain a fat-fighting fat (True story!).  You see, these healthy fats increase the oxidation of fat which allows your body to burn fat more efficiently.  And, while coconut oil makes a great lotion, it also helps ward of viruses and bacteria (so cook with it!). Coconut oil can improve insulin use within the body, boost thyroid function, and assist with digestion (as well as absorption of fat-soluble vitamins).

1 Month Transformation Photos

I have so many things I want to blog about, but I think I'll start here, with photos.

First, I (Mandy) want to show you the fantastic transformation has gone through in such a short period of time.  I know how hard he has struggled to change his health. We have tried so many things, so I don't think I have to explain how awesome it is to have found something that has worked!

These photos span from the start of our Whole30 challenge to the end of our Whole30 challenge (March 26th to about April 23rd or so).  As the woman who sleeps beside him every night, I am excited to tell you that his freight-train like snoring has disappeared. Most nights he doesn't snore at all, although last night there was a little light, soft snoring, but nothing to be concerned about.  Brandon would often stop breathing and then snort really loud as he gasped for air, snore for a few (loud) minutes, and then stop breathing again.  This made it very difficult for me to sleep, not only because it was really loud but because I was worried he was dying!  We were told by many people that he had sleep apnea, and we were repeatedly encouraged to get a formal sleep test and buy breathing machine.  I can assure you it isn't just the weight, although that has certainly helped... it's his overall health.  I have stayed awake some nights checking to see if he's even breathing (since, previously, no snoring meant no breathing!) and was so relieved to find he was breathing like a normal human being!  Tests, medications, and machines cannot do what good health can! They only treat the symptoms.

Another great benefit of being grain, legume, dairy, and junk free is that Brandon's energy is soaring.  Yesterday he had to go to work extremely early (he had to wake up at around 3:30am!).  I (Mandy) had a women's meeting to go to, so he was left in charge of all the children.  He did some cleaning around the house, took them outside and actively played with them for a long time (running, exercising, swinging), then returned to the house to clean some more. (What a great hubby and father, right?)  He told me he was really surprised that he had the energy to do that.  Typically he'd be completely worn out after supper, especially since he woke up so early.  It has been a long, long time since he's had energy like that. In fact, I've never witness him have that sort of energy in the entire time we've been married (over 10 years).

Top left, March 22.  Bottom right, April 25th!

I'm a petite person to begin with, so I always feel like people are rolling their eyes when I post of the body transformation I've undergone so far.  My progress definitely isn't as impressive or noticeable as my husband's, but I know that there are other women out there with bodies similar to mine.  

I was often told that this was just my "new body", and I should get used to it. After all, I have birthed five babies so it's "normal" that my belly would begin to grow that mommy flap.  Over and over I heard that neither diet nor exercise would help. I actually began to believe it.  I mean, come on y'all, I do have FIVE kids.  Many people told me I should be happy with how my body is- I have a minimal amount of stretch marks on my stomach, and I didn't gain a terrible amount of weight.  As one woman told me, "Well, you didn't blow up like a blimp. You should be thankful that you're still thin."

It's not that I wasn't thankful for my body, or how amazing it is to carry five children.  I just felt so uncomfortable in my own skin and had resorted to wearing extremely baggy shirts to hide the "Are You Pregnant?" gut.

It's true- exercise will not transform that mommy pudge.  You may have heard the saying, "Abs are made in the kitchen."  It's true.  You may work out your abs, but if you still have a layer of fat over the top, you will never see those beautifully sculpted muscles.  One thing I have seen in both me and my husband is that as the weight falls off, the muscles that were there all along begin to show. It's really amazing. (And that means I get a gun show every day from the hubby- hey hey!)

It's not all about weight and slimming down.  It's so exciting to have energy to keep up with the kids- to run with the dog, to jump and skip and wrestle.  I was beginning to believe that "low energy" was just who I was, but week after week I find myself gaining more and more strength and energy.

Our whole family is involved now.  We're seeing benefits and our kids are too. The main rule in the household is no dairy and no wheat. Sometimes the kids do have some grains, but mostly, they eat what we eat.  Our older two have noticed such a difference in how they feel (and, for Merika, the rashes on her skin had greatly improved), that they have become pretty committed to Paleo eating.

Merikalyn loves to help in the kitchen. She's quite the chef, and made some really delicious meatballs the other night.  (She's also a guacamole pro!)

Eating Paleo/Whole30 isn't as difficult as you may think. Sure, it's hard to cut out the things you have been addicted to for so long... things that really take a toll on your body and mind, but Paleo meals are so filling, rich, and sustaining that we really don't miss the rice, beans, and bread we used to consume in massive amounts. 

There are such a variety of foods we can enjoy, like leftover crock pot rose with Hatch chilis, salsa, avocados, cilantro, and a salad.  It was so filling, I couldn't eat it all!

Sure, sometimes we find ourselves in a breakfast rut. (Eggs, eggs, more eggs) But really, I have come to enjoy eggs and have found that changing up the sides makes a world of difference.

Today's breakfast featured bacon and eggs with banana boats. (Take slightly green bananas, slice them length-wise, keeping the peel on.  Sprinkle with cinnamon and bake at 375F for 15-20 minutes.  I put pecans on top when they were finished.  SO yummy.

We hope our progress encourages you in your health journey.  We're thankful for those who have been open about their diets, struggles, and hard work! You have inspired us!

Why can't you have beans and grains?

This is one of the most common questions people ask when they learn of the new restrictions we've placed upon ourselves. Most people understand why we cut out wheat, but all grains? Even "healthy whole grains"? But beans seems to be the one that surprises them most.  Aren't beans healthy for us?

Unfortunately, most of the time when I am faced with this question, I don't know what to say.  I'm not very technical and science-y, and I realize people often need something more official than, "Beans, beans, the magical fruit, the more you eat the more you...."

Usually, I say something like, "Well, they make us feel weighted down, bloated, and sluggish," and that's all true, but why is that the case?

As you may recall, our family was once vegetarian, so our diet was pretty heavy in legumes and grains.  After all, those are major staples in most people's diets, regardless of whether they are vegetarian or not. For years, even with drastic changes in our diets, we continued to struggle with body pain, sluggishness, and brain fog. We knew it had something to do with our diets (which is why we kept trying new things and searching for answers), but we just couldn't figure out what! We cut out gluten for a while and observed some changes, but still experienced many gut issues and lack of energy. And, of course, my husband, even on a whole food, vegetarian diet, couldn't seem to lose much weight! This was especially confusing.  What was the dealio?

Let's talk about something called lectins.  Lectins are proteins found in pretty much everything.  They're in you, me, and the plants we eat, especially legumes, grains, and even nuts and seeds.  Lectins are basically body guards. 

Mark from Mark's Daily Apple puts it well,

 "Before Monsanto, Mother Nature had her own pesticide strategy. (Humans being among the “pests” to be warded off.) In order to avoid being completely decimated by insects, foraging animals and Groks, plant species evolved assorted anti-nutrients that would make said pests regret their gorges with a variety of mostly digestive related ailments. Low grade toxins, in a sense. A workable balance developed between plants that were able to safeguard their species’ survival and the “pest” patrons that were able to benefit from the plants’ nutrition but learned to partake more sensibly from their supply. Given that our primal forefolk foraged widely and ate a surprisingly diverse diet, the system worked. Lectins are essentially carb-binding proteins universally present in plants (and animals). Just as they protect plant species from Grok-sized predators, lectins also support other immunological functions within plants and animals (against pathogense, parasites, etc.) They also assist in other functions like protein synthesis and delivery in animals. They’re relatively sticky molecules, which makes them effective in binding with their sought after sugars but undesirable for our digestion, in which their binding powers can lead them to attach to the intestinal lining and wreak havoc."

Lectins in our body support the human immune function, and the same goes for lectins in grains and legumes. Except, these lectins don't transfer over to protect our body.  These lectins protect the grain or legume, which leads to intestinal distress in the consumer.

On top of that, they hinder the absorption of nutrients our bodies desperately need, as well as severely alter the gut flora.  (One reason why most Americans struggle with yeast (candida) issues!)

But it doesn't stop there.  That sounds pretty bad all on it's own but, wait a minute, it gets worse.  You see, lectin crosses the border of your intestines. Antibodies are created as a response to these invaders.  Unfortunately, lectins are really good actors. They look a lot like other cells in your body, so the antibodies, in all their confusion, begin to war against your body.  The result often displays itself in autoimmune issues like Fibromyalgia, multiple sclerosis, celiac sprue, diabetes, Crohn's disease, thyroid issues, IBS, and even arthritis to name a few.

That's still not all. Do you know what Leaky Gut Syndrome is?  It doesn't sound fun, right? I mean, we don't really like things that leak.  Dripping water faucet? Annoying!

But many people who suffer from Leaky Gut don't know they have it. Just what is LG? Remember how I pointed out that lectin makes a run for the border and escapes your intestines? Well, those sneaky little boogers have to get out somehow.  Like a thief trying to break into a secure home, lectins first have to cut through the fencing. Not only does this provide an escape for lectin, but also allows other food particles to cross the intestinal barrier.  Nice, right?

Then your immune systems starts having all sorts of crazy issues, becomes overwhelmed, and starts firing at all sorts of things like a  trigger-happy mad man.

People with many food sensitivities would greatly benefit from cutting out legumes and grains, allowing their gut to heal and their immune system to finally get some relief, even those who believe they don't "have a problem with legumes and grains".

There's more to this lectin thing, but that's the basic run down. I encourage your to do some research. Our family has suffered from many of these issues (Fibromyalgia, IBS, Celiac Sprue, Asthma, etc), and probably many other things we had just deemed as our "normal".

It is really hard to avoid these things if you're not on a whole food diet. Grains and legumes (think soy!) are in  almost everything, and you're not even safe on the health food aisle.  (Soy is all sorts of bad for you, so it really bugs me when people think it's some fantastic health food. BAD BAD BAD.)  It's time to start reading the ingredient list, y'all. You may be shocked by what you find!  (And do your research on soaking beans- it does not do as much good as you would think!)

And just so you know. I really like grains and legumes, but I like a healthy body better.  (But man, refried beans and some corn chips sound great.  That's pretty much what I think about when I consider Paleo cheats.)