Tag Archives: low glycemic

Paleo S’mores Cupcakes

20 Nov

Oh yes, you read the title correctly – paleo s’mores cupcakes!  Yes, paleo!  It is this sort of creation that is the reason behind the “cell biologist turned paleo princess” caption at the top of the page 🙂  These are a bit labor intensive, but for a special occasion absolutely worth the effort.  They are divine!  Recipe makes ~20.

“Graham Cracker” Crust:

1/4 cup almond meal

1/3 cup + 2 tbl. coconut flour

1/4 tsp. kosher salt

1/4 tsp. baking soda

2 tsp. cinnamon

1/4 cup coconut oil, melted

1/4 cup coconut nectar or organic blue agave

1 large egg

1 tsp. vanilla extract

Chocolate cake:

See page 125 of my cookbook, Paleo Made Easy (available at top right)

One 10 ounce bag of Enjoy Life dairy & soy free semisweet chocolate chips (you’ll only need about 8 ounces)

Marshmallow Frosting:

1/2 cup water

1 1/2 tbl. gelatin (less than 2 packages of Knox original unflavored Gelatine)

1/2 cup coconut nectar or organic blue agave

1 tsp. vanilla extract

1/8 tsp. kosher salt

Method:

Mix together the dry crust ingredients, then mix in the wet crust ingredients.  Once combined press 1 1/2 – 2 tsp. crust dough into the bottom of each cupcake wrapper in a muffin tin.  I took a shot glass, wrapped the bottom in parchment paper, and used this piece of yankee ingenuity to perfectly press the graham cracker crust for each cupcake wrapper.  Bake the crust at 350°F for 5-7 minutes.  Fill halfway up the cupcake wrapper with cake batter.  Spoon 1/2 tbl. of Enjoy Life semisweet chocolate chips onto the batter and top with batter until the cupcake wrapper is more than three quarters full.  Bake cupcakes at 375°F for 20-25 minutes.  For the frosting you will need a stand mixer with a whisk attachment.  To the bowl of the mixer add 1/4 cup of water and gelatin.  In a small saucepan over medium to high heat, heat agave, 1/4 cup water, and salt to 240°F.  Immediately remove sugar solution from heat, turn stand mixer to low and slowly pour a constant stream of sugar into the water/gelatin mixture.  What you will see in your mixer looks like a foreign brown liquid that doesn’t smell anything like marshmallow, don’t worry, everything is fine just keep going.  Turn stand mixer to high and let the marshmallow whip for 10 minutes.  Pour in 1 tsp. vanilla extract.  Top cupcakes with marshmallow as soon as possible, the longer the marshmallow sits after mixing the harder/stickier it will get.  The sooner you get it on your cupcakes the easier your life will be 🙂

Warning: Do not try to toast (with a flame) the marshmallow!!!  It will look hideous.  This isn’t normal marshmallow it will not turn the golden brown color you want.

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Paleo Pumpkin Pie

20 Nov

Are you ready for Thanksgiving?  Judging by the towers of canned pumpkin I’ve seen at local grocery stores I’m going out on a limb and saying that pumpkin pie is probably one of the most popular pies for the Thanksgiving dessert table.   Apple and pecan top my personal list, but I want to make sure everyone out there is fully prepared for turkey day so here is my new recipe for paleo pumpkin pie.  I’m told that is is even better than “regular” pumpkin pie and people who normally don’t even enjoy pumpkin pie love it (myself included)!  Not only does it taste amazing, it will keep you on the paleo wagon through holiday celebrations!

“Graham Cracker” Crust:

1/4 cup almond meal

1/3 cup + 2 tbl. coconut flour

1/4 tsp. kosher salt

1/4 tsp. baking soda

2 tsp. cinnamon

1/4 cup coconut oil, melted

1/4 cup coconut nectar or organic blue agave

1 large egg

1 tsp. vanilla extract

 

Filling:

2 large eggs

1 large egg yolk

3/4 cup coconut crystals

15 oz. canned pumpkin puree (NOT pumpkin pie filling)

1 cup unsweetened coconut milk beverage (I’ve only used Trader Joe’s and So Delicious brands)

1 tsp. cinnamon

1/2 tsp. ground nutmeg

1/4 tsp. ground allspice

1/2 tsp. kosher salt

Method:

Mix together the dry crust ingredients, then mix in the wet ingredients.  Once combined press crust dough into the bottom and up the sides of a pie dish greased with coconut oil.  Dock the crust with a fork and bake for 7 minutes at 350°F.  Whisk together coconut crystals, eggs and egg yolk until smooth.  Whisk in remaining ingredients.  Pour into pie crust and bake at 350°F for 45-50 minutes until the edges are completely set.

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Paleo Pecan Pie version 2.0

20 Nov

I have a new and improved paleo pie crust that I’ve started to use for all of my pies.  The filling on this recipe is exactly the same as my original paleo pecan pie post, only the crust is different.  Aside from my Dad’s apple pie which I think is the best in the world, this is my favorite Thanksgiving dessert and having a paleo version just makes it that much more enjoyable 🙂

Crust

1/4 cup almond meal

1/3 cup + 2 tbl. coconut flour

1/4 tsp. kosher salt

1/4 tsp. baking soda

2 tsp. cinnamon

1/4 cup coconut oil, melted

1/4 cup coconut nectar or organic blue agave

1 large egg

1 tsp. vanilla extract

 

Filling

1 egg

1 egg white

1/2 tbl. vanilla

3/4 cup agave

4 oz. unsweetened applesauce

1/4 cup coconut crystals

2 tbl. tapioca flour (could substitute arrowroot powder)

1/4 tsp. kosher salt

1 cup pecans, toasted

Method

Spread pecans in a single layer on a baking sheet and bake at 350°F for 8-12 minutes.  Cool nuts.  Mix together the dry crust ingredients, then mix in the wet ingredients.  Once combined press crust dough into the bottom and up the sides of a pie dish greased with coconut oil.  Dock the crust with a fork and bake for 7 minutes at 350°F.  Whisk together the pie filling ingredients, except for the pecans.  Add cooled, toasted pecans to pie crust.  Pour wet filling over pecans in crust and bake at 350°F for 35-40 minutes.

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Paleo Double Berry Muffins v 2.0

7 Oct

Anyone participating in the 2012 LuRong Living Paleo Challenge?  The original version of this recipe was made according to the challenge rules.  Sneakily, LuRong changed their rules after the challenge started.  I don’t know about you, but I read rules once.  I read them, I know them, I’m good to go.  It is fair to say that once the rules are posted, they don’t change.  So thanks to a friend reading the rules more recently, I now know the most recent version and being a scientist I view “no baking soda or powder” as a challenge.  A challenge I can easily win 🙂  Here are my delicious strawberry raspberry paleo muffins with no baking soda and no baking powder!

Ingredients:

1 cup hazelnut meal (can substitute 1 cup almond meal)

1 cup almond meal

3/8 tsp. kosher salt

2 large eggs

2 egg whites, beaten to stiff peaks

1/2 cup unsweetened applesauce

4 tbl. coconut nectar

2 tbl. grape seed or canola oil

1 tsp. vanilla extract

1/2 cup freshly sliced strawberries

1/2 cup freeze dried raspberries

Method:

Preheat oven to 350°F.  Beat egg whites until stiff peaks form (I recommend saving time by using the whisk attachment on an electric mixer) and set aside.  With the exception of the beaten egg whites, whisk together wet ingredients then stir in dry ingredients.  Fold in strawberries and raspberries.  Gently and carefully fold in your beaten egg whites.  Do NOT overmix!  This is what will make these muffins rise.  You will still see some egg white in the batter, that is normal, proceed to distribute batter into muffin cups (I made 16) and bake at 350°F for 20-25 minutes.

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Paleo Double Berry Muffins

1 Oct

I’ve been experimenting with a lot of muffin recipes that do not use baking soda and use less than 1/2 tbl. low glycemic sweetener per muffin and finally this one is up to my standards!  Others have definitely needed some apple or nut butter to top them with, but these are nice and moist!

 

Ingredients:

1 cup hazelnut meal

1 cup almond meal

1 tsp. baking powder

3/8 tsp. kosher salt

2 large eggs

1/2 cup unsweetened applesauce

4 tbl. coconut nectar

2 tbl. grape seed or canola oil

1 tsp. vanilla extract

1/2 cup freshly sliced strawberries

1/2 cup freeze dried raspberries

Method:

Preheat oven to 350°F.  Whisk together wet ingredients then stir in dry ingredients.  Fold in strawberries and raspberries.  Distribute batter into 12 muffin cups and bake at 350°F for 20-25 minutes (took 23 minutes in my oven).

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Paleo blackberry spice cupcakes

8 Sep

“Jesus cake” is a recipe that has been in my boyfriend’s family for over 6 generations.  It is a 6 layer blackberry jam spice cake with caramel frosting made every year for Christmas (you know, Jesus’ birthday).  This cake is amazing, so different from anything else I’ve ever eaten.  Great for breakfast as well as dessert, and the farthest thing from paleo.  I first converted this into a paleo recipe at the beginning of the year, and it was spot on!  With all of the controversy over what is and is not a paleo sweetener, I’ve re-made the paleo recipe (below) without any form of sugar.  That’s right, no agave, no honey, no stevia – none of it.  Not the same as the original now, but it doesn’t get any more paleo than this!

Ingredients:

Cake –

15 pitted dates

1 1/2 cups boiling water

6 large eggs

1/2 cup unsweetened applesauce

1 1/2 tbl. + 1/2 tsp. vanilla extract

12 oz (~2 cups) blackberries

1/2 tsp. lemon juice

1 tsp. kosher salt

1 cup coconut flour

1 scoop Jay Robb vanilla egg white protein powder

1/2 tsp. baking soda

1 tsp. cinnamon

1/2 tsp. nutmeg

1 tsp. ground cloves

Frosting –

15 pitted dates

1 1/2 cups boiling water

1/3 cup Thai Kitchen full fat coconut milk

2 tsp. vanilla extract

1/8 tsp. kosher salt
Method:

Cake –

Place dates in a 2 cup (or larger) size Pyrex glass measuring cup.  Boil water and pour over the dates until it reaches the 1 1/2 cup mark.  Let sit for 15 minutes.  Remove and discard 1/4 cup of the water.  Process the remaining liquid and dates in a food processor until it is smooth.  Cook the blackberries with 1/2 tsp. vanilla and 1/2 tsp. lemon juice over medium heat for 5 minutes then process in a food processor until smooth.  Whisk together the pureed dates and blackberries with the eggs, applesauce, vanilla, and salt.  Sift in coconut flour, egg white protein, baking soda, cinnamon, nutmeg, and cloves and mix well.  Distribute evenly into 16 cupcake wrappers in cupcake tins and bake at 350°F for 25-30 minutes.

Frosting –

Place dates in a 2 cup (or larger) size Pyrex glass measuring cup.  Boil water and pour over the dates until it reaches the 1 1/2 cup mark.  Let sit for 15 minutes.  Remove and discard all of the water.  Process the dates in a food processor with coconut milk, vanilla, and salt until it is smooth.  When cupcakes are completely cool add frosting.

Paleo baked goods do not contain preservatives, make sure to store them in an air tight container in the refrigerator or freeze them for a later date.

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Paleo banana nut muffins

3 Apr

Those with copies of my cookbook, Paleo Made Easy, know that I love using coconut flour for my baked goods.  When it comes to muffins and cupcakes you just can’t beat the texture coconut flour gives you!  Many people honestly believe my goodies are made with all purpose flour.  Well, I’m somehow out of coconut flour, but I have plenty of almond meal!  So here is a simple recipe for banana nut muffins!

 

Ingredients

2 over ripe bananas, mashed

4 large eggs

2 tbl. organic blue agave

1 tsp. apple cider vinegar

2 cups almond meal

3/8 tsp. kosher salt

1/2 tsp. baking soda

Method

In a mixing bowl whisk together wet ingredients, once combined whisk in dry ingredients.  Evenly distribute batter into 10-12 (those photographed were a batch of 11) muffin cups and bake at 350°F for 20 minutes.

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Paleo chocolate hazelnut spread

29 Feb

There are certain flavor combinations that just seem destined for each other.  If you have ever enjoyed Nutella you probably agree that chocolate and hazelnuts are one such combination!  This delicious chocolate hazelnut spread is something that can easily be made from scratch, but I set out to make a paleo version, and my creation is one of the recipes I am most proud of!  This paleo chocolate hazelnut spread is amazing with bananas, strawberries, or just a spoon 🙂  It should take you 45 minutes or less to make, but this from scratch plaeo version is absolutely worth your time! Enjoy!

Ingredients

1 can (13.66oz) full fat Thai Kitchen coconut milk

1/2 cup coconut crystals

2 tbl. Earth Balance soy free buttery spread

1/2 tsp. vanilla extract

1 cup hazelnuts, toasted, skins removed

4 oz (by weight) Enjoy Life dairy- soy- nut- gluten-free semi sweet chocolate chips

1 tbl. organic blue agave

1/8 tsp. kosher salt

Method

Preheat oven to 350°F.  In a heavy saucepan heat coconut milk and coconut crystals over medium heat, stirring often, until mixture reaches a boil.  Lower heat to a simmer and continue cooking, stirring often, until mixture has reduced by half, approximately 30 minutes.  Stir in “butter” and vanilla, remove from heat and cool.  Arrange hazelnuts in a single layer on a baking sheet and bake at 350°F for 15-18 minutes.  Remove from oven.  When nuts are cool to the touch rub them between your fingers or a tea towel to remove the skins (if you can find blanched hazelnuts, which are hazelnuts that already have their skins removed, you can save yourself some time here).  Place the chocolate chips in a double boiler (in a small bowl over a saucepan of simmering water) and stir until the chocolate is melted and smooth.  In a food processor process the cooled nuts until pasty, approximately 1 minute.  Add the cooled sweetened condensed coconut milk mixture, agave, and salt.  Blend the mixture well, scraping down sides of food processor bowl as needed.  Add the melted chocolate and pulse until combined.  Transfer spread to an air tight container and store in the refrigerator.

In my cookbook, Paleo Made Easy (available here), I have several paleo icings for my baked goods, but this chocolate hazelnut spread will also make an EXCELLENT frosting for any of your paleo baked goodies!  If you are loving these recipes I’ve created definitely check out Paleo Made Easy!

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Paleo breakfast hash

27 Feb

Homemade corned beef hash is something two diners in my area are famous for, but paleo it is not.  Here is a recipe for a delicious hash that abides by paleo guidelines for whenever you are in the mood to make a comforting breakfast (or breakfast for dinner).

Ingredients

1/2 lb. uncured nitrate free beef bacon (or substitute uncured nitrate free pork or turkey bacon)

1 1/4 lb. butternut squash, peeled and diced (if eating this as a post workout meal you can substitute sweet potato for all or some of the squash)

1 onion, diced

1 yellow bell pepper, seeded and diced

4 cloves of garlic, minced

1 tbl. Earth Balance soy free buttery spread (can substitute avocado oil, olive oil, or canola oil)

1 tsp. kosher salt

1 tsp. pepper

Method

Heat “butter” in a skillet over medium heat.  Add the onion and 1/2 tsp. salt and cook for 5 minutes. Add bacon and squash and turn the heat to medium high.  Continue to cook, stirring occasionally, for 10 minutes. Add the bell pepper, garlic, salt, and pepper and cook until has is browned, approximately 5 minutes.

I served mine up with a bell pepper, jalapeño, garlic and chive omelet in a bag (recipe from my cookbook Paleo Made Easy).

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Paleo chocolate pudding

20 Feb

I can’t take credit for the inception of this recipe, but I also can’t seem to figure out who the credit belongs to!  Suffice it to say the idea isn’t mine, but I have modified the ingredients a bit.  So if you are looking to get a chocolate fix and a good dose of healthy fat all in one this is the recipe for you!!

Ingredients

4 ripe avocados

4 tbl. Earth Balance soy free buttery spread

2 tsp. vanilla extract

1 cup organic blue agave

1 cup cocoa powder

Method

Slice ripe avocados in half, carefully remove and discard pit, and scoop avocado from skin.  Combine all ingredients in a food processor and blend until smooth, scraping down sides as needed.  Chill and eat!

Avocados are a great source of healthy monounsaturated fat and potassium!

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