healthy fat Archives - Joy-filled Nourishment

Creamy Dairy-free Hot Chocolate (Paleo with AIP option)

December 15, 2015 by Marissa Franklin Leave a Comment

Friends don’t let friends drink packaged hot cocoa.

I have always been a serious fan of hot chocolate. This creamy dairy-free hot chocolate is no exception. The neighborhood Starbucks and I were greatly acquainted back in the day when I was hooked on my daily hot chocolate. One of the things I miss the most is dairy and this version is out of this world creamy and ultra rich. Seriously guys, it’s decadent.

Add on those extra marshmallow and pop in a christmas movie you’ll be on cloud nine, at least, I was! This hot cocoa is naturally sweetened with dates and the depth of flavor is incredible. You have my word friends, this is delicious and simple to make. So make it for your family and friends this holiday season and beyond, because as I said before, friends don’t let friends drink packaged hot cocoa.

This recipe can be made either Paleo or AIP and is delicious both ways! I should know, I recipe tested both of them 😉

First, gather your 4 ingredients and prepare the marshmallows in advance if you want them.

Blend everything in a high speed blender for 1 minute and heat over medium heat until warmed through and enjoy this creamy and delicious dairy-free hot chocolate.

How can you not add those fluffy little marshmallows to the hot chocolate party?!

Enjoy!

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Creamy Dairy-free Hot Chocolate (Paleo with AIP option)

Ingredients

1 can additive free coconut milk
5 medjool dates
2 T cacao powder(sub 1.5 T of carob powderfor AIP)
¼ tspn vanilla bean powder

Instructions

Add all ingredients to a high speed blender and blend on high for 1 minute or until dates fully blended.
Warm over medium heat and ENJOY this rich and creamy naturally sweetened decadent treat.
Serve with these delicious marshmallows for an extra special treat.

Banana Panna Cotta (Paleo, AIP)

November 3, 2015 by Marissa Franklin Leave a Comment

Panna cotta sounds fancy doesn’t it? It really isn’t. It simply is a creamy dessert made with cream and gelatin. And it is amazingly delicious in my opinion. This paleo banana panna cotta is no exception. You’ve gotta love a dessert that comes together so quickly and tastes like magic.

Can I also just say how amazing it is to have a dairy free alternative that makes my life so much easier and tastier? SO thankful for coconut milk and all of the delicious things I can create with it. As an avid ice cream enthusiast my entire life, I enjoy being able to create my own ice cream from scratch without feeling sick and to enjoy places like Kippy’s when I vacation in So Cal. Although I REALLY think they should create one in Seattle. I’m just sayin’….it would be amazing.

This banana panna cotta was the first real treat I had since coming off of the 21 day sugar detox. It tasted unbelievably sweet because of that but I think that anyone would enjoy this naturally sweetened treat!

Now let’s get on to the recipe!

Follow the directions in the recipe below and enjoy creating your yummy dessert!

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Banana Panna Cotta (Paleo, AIP)

Ingredients

1 can additive free coconut milk
1 T quality gelatin
1 tspn vanilla powder
¼ tspn cinnamon
2 T maple syrup
2 large bananas (with slight brown specks aka ripe!)
⅔ cup large coconut flakes
Additional banana for garnish

Instructions

In a medium saucepan, bloom 1 T gelatin over coconut milk for 3-5 minutes
Whisk over medium heat for about 2 minutes until gelatin is absorbed
Add vanilla, cinnamon, and maple syrup to saucepan---whisking to combine.
Pour mixture into high powered blender and add bananas.
Blend on high for 1 minute and pour into 4 ramekins.
Chill in fridge for at least 3 hours.
Before eating, toast coconut flakes in a skillet over medium high heat for a few minutes to brown them.
Top each banana panna cotta with toasted coconut flakes and additional sliced banana if desired.
Enjoy!

Fall Spice Coconut Butter (AIP, Paleo, 21DSD)

October 13, 2015 by Marissa Franklin 7 Comments

This fall spice coconut butter is magic. Gold. Glorious. I am loving it so much with a juicy green apple these days. I have always enjoyed plain coconut butter but the addition of these delicious fall spices puts it over the top. And the fact that it resembles peanut butter definitely makes me love it more. I had a slight obsession with peanut butter up until about 2 years ago when I realized it wasn’t doing me any favors in the slightest. You can pretend it’s peanut butter as you dip your apples if you would like…I’ll keep it on the down low.

I bought a pound of coconut flakes last week (to double this recipe) and my husband and I consumed the WHOLE jar of coconut butter within the past week. So if the same thing happens to you, don’t worry too much…it’s totally normal.

I think this coconut butter would be delicious on just about any fruit and also a lovely addition to a smoothie. Or right off the spoon. Whichever you prefer. If you have 10 minutes then you have got to make this.

First put all ingredients in your food processor…

Then blend to combine and dip to your hearts content!

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Fall Spice Coconut Butter (AIP, Paleo, 21DSD)

Cook time: 10 mins

Total time: 10 mins

Ingredients

½ pound large coconut flakes (about 4 cups)
¼ tspn vanilla powder
¾ tspn cinnamon
¼ tspn ground ginger
⅛ tspn ground cloves
⅛ tspn ground mace
2 T melted coconut oil
pinch of sea salt

Instructions

Add all ingredients to a food processor and process for 7-10 minutes or until smooth

Roasted Basil Cauliflower (AIP, Paleo, WHOLE30)

September 4, 2015 by Marissa Franklin 5 Comments

I think I hit the jackpot on this recipe. My husband is a cauliflower hater and always rolls his eyes if I decide to try to put cauliflower on his plate. He’s so spoiled 😉 When I pulled this out of the oven he hesitantly tried it (totally not expecting to like it) and he was happily surprised. Something about the caramelly ghee taste combined with the basil just tastes like magic. My favorite part about it? It is so versatile and can be paired with so many different types of meals!

Why even bother with cauliflower? Cauliflower is an excellent source of vitamin C, vitamin K, and fiber giving it an anti-oxidant, anti-inflammatory, and digestive boost.

First things first, gather that hunk of cauliflower and chop it into florets.

Gather your melted ghee (or fat of choice), sea salt, and dried basil….

Pour that golden magic over the cauliflower….

Sprinkle the sea salt and dried basil over the cauliflower and stir to combine…

Bake at 450 degrees for 15-18 minutes and ENJOY!

golden hunks of deliciousness…

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Roasted Basil Cauliflower

Prep time: 5 mins

Cook time: 15 mins

Total time: 20 mins

This roasted cauliflower dish turned my husband into a cauliflower lover---easy to make and delicious!!

Ingredients

1 large head cauliflower (2.5-3lbs in weight)
2-3 tablespoons brown butter ghee or fat of choice (Please note that ghee is a stage 1 AIP reintroduction)
1 teaspoon dried basil
1 teaspoon sea salt

Instructions

Preheat oven to 450 degrees
Line a rimmed baking sheet with parchment paper
Chop cauliflower into florets (large bite sized pieces) and put on baking sheet
Melt brown butter ghee (or fat of choice), and pour over chopped cauliflower
Sprinkle sea salt and dried basil over cauliflower and stir to combine
Bake at 450 degrees for 15-18 minutes stirring halfway through
Enjoy!

Asian Meatballs (AIP,PALEO, WHOLE30)

August 4, 2015 by Marissa Franklin 11 Comments

I absolutely love meatballs. There is just something about EASY food that tastes great and is simple to prepare. I also usually prefer the oven over the stove because I don’t have to stand around watching it and flipping etc. It makes my life easier and I decided that heating up my apartment for a few minutes is worth it. Want to be a kitchen ninja? Every time you use the oven try and cook at least two different things at once in order to maximize your time and limit turning your oven on. This is great to do in the summer months when the LAST thing you want to do is make your kitchen feel even hotter.

On to the main attraction! These meatballs are bursting with flavor and utilize fresh basil—which is quickly becoming my new favorite herb. I want to put basil on everything! So follow along to make this yummy protein which can easily be frozen and thawed for quick protein to add to any meal!

First, gather your ingredients…

Then combine everything together in a big bowl…

Then arrange them on a baking sheet….

And bake 18-20 minutes at 350 degrees until cooked to your liking!

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Asian Meatballs (AIP,PALEO, WHOLE30)

Delicious

Ingredients

2 lbs ground beef (preferably grass fed)
2 tspns packed grated fresh ginger
2 T coconut aminos
1 tspn fish sauce
4 large cloves garlic, minced
1 T fresh orange juice
Zest from medium orange
½ cup diced yellow onion
⅓ cup finely chopped fresh basil

Instructions

Preheat the oven to 350 degrees
Combine all ingredients with your hands and form into 24 meatballs (about 2 T in size for each meatball)
Spread meatballs onto a rimmed baking sheet and bake for 18-20 minutes or until cooked to desired doneness

Notes

These meatballs freeze beautifully!

Decadent Orange Chicken (AIP, PALEO)

July 17, 2015 by Marissa Franklin 2 Comments

I know I can’t be the only one who used to frequent panda express. Or any chinese restaurant for that matter—gimme some orange chicken, chow mein, and fried rice and I am a happy girl. However, it is SO hard to find clean chinese food nowadays and I want to be able to enjoy it from the convenience of my home. On top of that, I want to know that it is not setting me back on my healing journey. This recipe attests that real food can be DANG delicious. The first time I made it I almost cried out of happiness. This was a taste that I had been desperately craving for the past 2 years and I was so thrilled to have it back in my life. Do you want in on this orange chicken recipe magic? Let’s begin.
I wanted to show you guys a picture of my set up. Having everything in its proper place and ready to go ahead of time can make ALL the difference. I love to cook—but I don’t love to cook when I’m feeling stressed for space and time. As my kitchen is tiny, I have to constantly work at this but it is definitely something that helps in the process.

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Decadent Orange Chicken (AIP, PALEO)

Miss chinese food? This AIP/Paleo recipe is bursting with flavor and will have you thinking you're eating straight out of the takeout box---in a good way.

Ingredients

Ingredients:
Orange Sauce
1 cup orange juice---additive free or freshly squeezed
6 T coconut aminos
2 T raw honey
4 cloves garlic, minced
1 T arrowroot flour + 1 T cold water (use when directed)
Chicken
2 lbs boneless skinless chicken thighs (look for pasture raised)
2 cups tallow , lard, or coconut oil, melted
½ cup arrowroot flour
¼ cup + 1 T cassava flour (about 1.5 oz weighed)
2-3 gelatin eggs prepared one at a time as needed plus 1 T avocado oil+1 tspn sea salt added to EACH gelatin egg
optional: orange zest for garnish

Instructions

Chop chicken thighs into bite sized pieces (about 1.5 inches).
Melt tallow or fat of choice in a deep heavy bottom pot over medium heat to about 350 degrees. Make sure it is not smoking---if it is, turn down the heat slightly
Mix arrowroot and cassava flour together in a bowl and set aside.
Prepare gelatin egg: Mix 1 T gelatin with 1 T cold water with a wire whisk. Add 2 T boiling water and continue whisking until all clumps are gone. Add in 1 T avocado oil and 1 tspn sea salt and whisk to combine.
Dip chopped chicken thighs into gelatin egg/avocado oil/sea salt mixture, shaking off any excess.
Next dip the chopped chicken thighs into arrowroot/cassava flour mixture, shaking off any excess.
Fry in batches (I did 4 total) for 6 minutes...flipping the chicken thighs halfway through.
Transfer to a baking sheet with a wire rack insert and fry subsequent batches making a new gelatin egg/avocado oil/sea salt mixture as it runs out. (As gelatin sits it can solidify which is why it is best to prepare the gelatin eggs one at a time as needed).
Meanwhile prepare the orange sauce: combine orange juice, coconut aminos, honey, and minced garlic in a small saucepan over medium heat until it begins to come to a slight boil.
Turn down the heat and let simmer for 10 minutes.
Combine 1 T arrowroot and 1 T cold water in a small bowl and mix to form a paste. Add this mixture to the simmering orange sauce and whisk for 1-2 minutes until the sauce has thickened.
After finishing frying all 4 batches of orange chicken, pour orange sauce over chicken and garnish with fresh grated orange zest if desired. This pairs wonderfully with my carrot-leek-cauliflower rice.

Strawberry Lemonade Ice Cream (Paleo and AIP Friendly)

April 29, 2015 by Marissa Franklin 3 Comments

Growing up, I was the ice cream queen. Let’s just say at our house we always had multiple (I’m talking 4+) half gallons of ice cream at any given time. As the years wore on, ice cream and me had to part ways. It was a tough break up for sure as it was one of my favorite comfort foods and easy desserts. Last year, I convinced my husband we needed an ice cream maker since all of the store bought dairy free versions contain additives. Chemical additives are out on the AIP and plus—they give me a rash. It took some convincing to get the ice cream maker , but he sure is happy we have one now.

Enter this strawberry lemonade ice cream. The addition of fresh lemon juice is just tart enough to cover up the strong coconut flavor that can easily overpower dairy- free ice creams. The fresh strawberries on top make it even more delicious and if you serve it in a fancy-schmancy container then you may just feel like an ice cream queen yourself! (Or king).

Ingredients:

2 cups chopped strawberries, plus more for garnishing

1 can additive free coconut milk (13.5 ounces)

1 tablespoon lemon zest

2 tablespoons maple syrup

2 tablespoons fresh squeezed lemon juice

Directions:

Put strawberries, coconut milk, lemon zest, maple syrup, and lemon juice in a blender or food processor and pulse until combined

Chill mixture in the freezer for 1 hour or in the refrigerator until chilled

After mixture is chilled, pour into ice cream maker and churn per manufacturer’s instruction. Enjoy right away or freeze for later! This ice cream is delicious topped with extra chopped strawberries!

Sweet Potato French Fries (Paleo, AIP Friendly)

March 19, 2015 by Marissa Franklin 6 Comments

Oh french fries…they bring back so many good memories. I am definitely an avid fan of the potato spear fried to golden perfection and always have been. In fact, french fries (and dark chocolate) are what held me back from committing to the AIP for so long. I just simply couldn’t resist them.

These sweet potato french fries resemble my favorite type of fries: fluffy on the inside and crispy on the outside. Perfect! My husband who is just as much a french fry fan as I am, requested them four nights in a row and pretty much ate them all. I’m just sayin’…they are tasty! And huge tip up front…save the oil. It’s not cheap and it can be re-used over and over again to fry things so please don’t throw it out!

Ingredients

2-2.5 cups tallow, lard, or coconut oil*

2 large Japanese sweet potatoes, unpeeled**

3 tbsp additive free coconut milk

1 tbsp water

3 tbsp arrowroot flour
***

1/4 tspn homemade baking powder (find recipe here)

avocado, olive, or coconut oil for spreading on hot french fries

sea salt to taste

Directions

1) Melt 2-2.5 cups tallow in a deep heavy bottom pot over medium heat

2) Chop potatoes into thin match sticks. I did this by chopping the potato in half first and then chopping that in half lengthwise. Next, I chopped those halves into 1 inch match sticks.

3) Combine coconut milk, water, arrowroot powder, and homemade baking powder in a small bowl.

4) Dip each potato slice into coconut-arrowroot mixture making sure to shake off any excess.

5) Carefully place potato slices into the hot oil making sure not to crowd the potatoes in the pot.

6) Fry potatoes for 5 minutes and remove from oil and set on a paper towel lined cooling rack.

7) Fry remaining potatoes in subsequent batches.

8) Slather on your choice of oil (avocado, olive, or coconut) with a basting brush and sprinkle with the sea salt of your choice.

9) Consume immediately and enjoy! Dip with the sauce of your choice if you’d like although I prefer them just as they are. These ranch and ketchup recipes are spot on if you need a sauce!

Serves 4.

Notes

*Don’t forget to save the tallow to re-use at a later date! I pour mine into a leftover glass jar and keep on the counter.

**If making fries for two people…cut recipe in half but still use the same amount of oil to fry in.

***Because of the coconut-arrowroot mixture they will not be the prettiest french fries but believe me, the taste is there!

Creamy Carob Mousse and Banana Trifle (AIP, Paleo)

March 9, 2015 by Marissa Franklin 6 Comments

I absolutely love chocolate. Chocolate on the other hand gives me brain fog, makes me itchy, and overall messes with my circadian rhythms. Enter carob powder! Carob is a commonly used chocolate substitute that is suitable for those following the AIP. It is the ground up pod of the carob bean and doesn’t contain any caffeine. I find it easily in the baking aisle at my local Whole Foods.

I absolutely love the flavor of this mousse as it almost resembles a deep and smooth dark chocolate. With the addition of the bananas and extra cinnamon sprinkled on top I was absolutely smitten. I love that it is a breeze to prepare as well!

Ingredients:

2 ripe avocados

heaping 1/2 cup coconut cream* Use method below or use this
.

1/2 cup carob powder

1/4 cup additive free coconut milk

2.5 tbsp raw honey

1 tsp cinnamon

2 pinches sea salt

1-2 bananas for layering in trifle

*Put coconut milk in fridge overnight to get milk to solidify and scrape out heaping 1/2 cup of coconut cream. My coconut milk was already mostly solidified without overnight refrigeration as I used this brand
.

Directions:

1) Pulse all ingredients in a food processor until thoroughly combined.

2) Chill in fridge for 2 hours. If you cannot wait, it is totally fine to consume right away it just won’t be as chilled!

3) Make trifle by layering the carob avocado mousse with bananas and enjoy!

Incorporating healthy fats into your daily life

February 25, 2015 by Marissa Franklin 3 Comments

Hello friends,

Today I want to talk about a favorite topic of mine and that is, incorporating healthy fats into your daily life! So far you have learned the roles of fat in the body and learned which fats to stock your cupboard with, but how do you make sure you actually reap the benefits of these fats? You make sure to use them on the daily and to not rely solely on one fat!

Now on to the meal time inspiration!!

Breakfast:

Cook your breakfast by using healthy fats and mix it up! Don’t be confined by ‘breakfast foods’. Try to think of it as simply “meal one”. Here are some examples:

Breakfast 1: pan fried salmon cooked in ghee, root vegetables sautéed in coconut oil, and fermented veggies. If you tolerate eggs, try them cooked in ghee. You won’t regret it. My favorite is Tin Star Foods.

Breakfast 2: smoothie with coconut butter and avocado added for healthy fats, dark leafy greens for micronutrients, and frozen fruit for both macro and micronutrients.

Breakfast 3: soup for breakfast! There are many options but cooking your meat in your fat of choice (be it tallow, ghee, butter, coconut oil, lard, etc) makes this very simple to incorporate those fats as well as the added bonus of lots of veggies and bone broth in the soup. I recommend the eBook 85 Amazing AIP Breakfasts for inspiration.

Lunch: I love love love leftovers for lunch and most meals as it makes the process so much easier. Batch cooking is a must for this.

Lunch 1: Beef liver pate with plantain chips and assorted vegetables for dipping. Organ meats are incredibly nutrient dense and rich in B vitamins and trace minerals. I definitely encourage you to start with this recipe if you are new to the whole thing. It is the very first recipe that got me on board with it all. Coconut oil is used in the pate giving you a healthy fat that doesn’t require bile for absorption, plantain chips for dipping are usually cooked in palm oil if bought from the store, and assorted veggies for dipping give you lots of vitamins and minerals.

Lunch 2: A big ol’ salad. Salad’s do not have to be boring and can be incredibly nutrient dense. Step 1: choose your greens. Step 2: Choose your protein: chicken, beef, pork, or fish. Step 3: Choose your oils to make your dressing: this could be as simple as cold pressed olive oil (get those omega-9’s) and fresh squeezed lemon juice. Or you could make raspberry dressing, Itallian vinaigrette, or delicious and creamy ranch dressing. Step 4: Choose any additional toppings. These could include but are certainly not limited to avocado, bacon crisps, shaved carrots, jicama, fresh herbs, fresh fruit, you get the idea.

Lunch 3: Salmon cakes. Seafood is an excellent source of omega-3 fatty acids and these lovelies have great reviews. Serve them with the avo-lemon dip to make this lunch out of the ordinary and to get a healthy dose of avocado. Serve with a side salad to get more vegetables in!

Dinner: Again, leftovers are my best friend in the kitchen. Here are a few of my favorite recipes and meal ideas for incorporating healthy fats at dinner time.

Dinner 1: Shredded beef served with grain free flatbread and vegetables of your choice. This flatbread contains coconut milk, a dab of coconut oil, and cold pressed olive oil drizzled on the top for omega-9’s.

Dinner 2: Acorn squash soup with dandelion root pesto: This soup is full of vegetables, healing bone broth, coconut milk, and the solid cooking fat of your choice. If you add the pesto you get the benefits of cold-pressed olive oil!

Dinner 3: Meatballs served over sweet potato noodles: this dish looks so great and the best part is you get to incorporate the fat of your choice in cooking! Double it so you have leftovers. You know my motto…cook once eat twice. Well, I may not have come up with it but you get the idea!

I hope you can see just how simple it can be to incorporate healthy fats into your diet with a little planning ahead. Additionally, whenever you consume animal foods, you are getting complete proteins, fats, vitamins, and minerals. Always look for pasture raised and grass fed meat, pastured poultry,and wild caught seafood. A great website for finding local farmers is called Eat Wild. There are tons of nutrient dense recipes on real food blogs and of course, Pinterest is great as well!

How have you managed to incorporate fats into your daily life? I’d love to hear from you in the comments!

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