RECIPE: Low Carb Pumpkin Clafoutis

Well, my pumpkin craving extends through all parts of the day and I vowed to only make the muffins for breakfast, so it was time to once again make a Pumpkin Clafoutis! I have altered my Paleo version just a little. I used butter rather than coconut oil to reduce the calories ... I used almond milk and pecans rather than coconut milk and walnuts, due to availability ... And, I used Splenda and a little water rather than honey to reduce the calories, and most importantly ... The Carbs. 

INGREDIENTS:
1/2 cup  butter
1 3/4 cups pumpkin puree
1/3 cup Splenda
4 eggs
1/2 cup unsweetened vanilla almond milk
1/2 cup almond flour
2 teaspoons pure vanilla extract
1 teaspoon cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 teaspoon ground nutmeg
1/4 teaspoon sea salt
1/2 cup chopped pecans
2 tablespoons grated unsweetened coconut
(I prefer to use Trader Joe's Pumpkin Pie Spices, so I just put 2+ teaspoons rather than the individual spices. You may prefer less spices, but I prefer experiencing their flavors mixed with the pumpkin!)

DIRECTIONS:
1. Preheat oven to 350 degrees.
2. Melt butter in the microwave.
3. Blend together all ingredients with the exception of the walnuts and coconut. I use my blender to make sure everything blends well. Taste for sweetness and add more Splenda, if you feel it needs it. I also added 2 tablespoons of water to offset the moisture loss from using Splenda instead of honey. Add the chopped walnuts and coconut then pulse a few times to mix.

4. Pour into a well greased 9" deep dish pie plate and bake for roughly 45 minutes - until center is set. 

5. Allow clafoutis to cool before placing it in the refrigerator. It's tasty warm, but it is AMAZING cold!

I mentioned above that this recipe is altered from my original posted recipe from some time ago. (The differences per serving ... Calories: 186 vs 219 and the net carbs: 2 vs 14!!)
Below you will find the nutritional data as per MyFitnessPal:

The Low Carb Version ...

The Paleo Version ...

RECIPE: Carol's Low Carb Pumpkin Nut Muffin

The leaves show the slightest hint of color change and I start craving pumpkin! I've been sticking to low carb lifestyle for a while now, and so I've been working on some low carb (net 4 carbs!) pumpkin recipes to help pacify my cravings. 

INGREDIENTS:
2 tablespoons pumpkin purée
1 egg
1/4 cup almond meal
1/2 teaspoon baking powder
1/2+ teaspoon pumpkin pie spice
2 teaspoons Splenda
A handful of chopped pecans (optional)

DIRECTIONS:
In a coffee mug stir the egg and the pumpkin purée together. Add almond flour, pumpkin pie spice, baking powder, and Splenda then stir well. Add pecan pieces, if desired. 

Place coffee mug in microwave and cook on high for a minimum of one minute. Because of the extra moistness of the pumpkin purée it takes about two minutes in my microwave. (The muffin in the photo has been cut in half and put in a toaster for a crunchier texture.)

I altered the basic recipe to include pumpkin. If you want to delete the pumpkin add 1 tablespoon of butter instead. This recipe can also be made as a savory muffin by eliminating the Pumpkin, nuts and Splenda and adding herbs of your choosing.

Here's the breakdown from the recipe I added on MyFitness Pal ...

RECIPE: Paleo Banana Nut Bread Scones

I admit it ... I'm a scone lover. Crunchy, delicious scones. Vanilla bean scones. Pineapple coconut scones. Cranberry walnut scones. Orange scones. I crave them. This morning we went for a six mile walk. We ate brunch while we were out. I had a salad of mixed greens, chicken, bleu cheese crumbles, cranberries, walnuts and broccoli. I finished lunch off with a pluot and a big bottle of water, then we made our way home ... The long way.
We got back home and sitting there on the counter in the kitchen was a couple of sad looking bananas. Way past their prime for peeling and eating, but well within the range of using them in banana bread. I decided to combine the two ideas ... Scones and Banana Bread while keeping it Paleo.

INGREDIENTS:

2 cups Almond Flour
1/2 teaspoon Salt
1/2 teaspoon Baking Soda
1 teaspoon G round Cinnamon 
1 teaspoon Vanilla Extract 
2 tablespoons Honey
1 Very Ripe Banana, mashed 
1,2 cup Chopped Pecans
Topping:
3 tablespoons Honey
1 teaspoon Ground Cinnamon

DIRECTIONS:

1. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper or use a Silpat.
2. In a large mixing bowl, combine almond flour, salt, baking soda, and cinnamon. 
3. Add vanilla and honey and mix well.
4. Fold in the bananas and pecans and mix again until everything comes together in one big massive ball of dough.
5. Place the dough on the baking sheet and flatten. I used my hands.
6. Bake for 16 - 18 minutes (depending on your oven).

7. While the scones are baking, make the glaze.
8. Once they are golden brown remove them from the oven to cool. Using a serrated knife, cut into 8 equal pieces.
9. Combine the honey and cinnamon in a small bowl, whisking until smooth.
10. Drizzle the scones with the glaze.
Makes 8 scones.

RECIPE: Chocolate Coconut No-Bake Candy

First and foremost I want to say HAPPY 88th BIRTHDAY to my precious dad!! I wish we could be there with you today, but we just couldn't squeeze in a trip before we leave for Switzerland on Tuesday. We sent you a box of goodies for your birthday ... Enjoy! See you soon! We love you! (We live on opposite sides of the continent!)


About this recipe and the inspiration behind it ... 


One thing I remember vividly from my childhood was the ever-popular Friday lunch at school. Seems it didn't matter if it were 1 - 5 grade in Texas 6 - 12 grade in Tennessee. The one thing they all had in common was that dessert was chocolate oatmeal no-bake cookies. Even after I became an adult, those cookies (AKA Cow Patties) were always my favorites! I looked forward to hikes with friends because I'd make them to take along as a power snack. Perhaps it's a Pavlovian response, but everyone would call or email me to see if I'd be bringing a batch along. See? We may grow older, but we never grow up!
Since those wonderfully delicious taste sensations are made with tons of sugar and raw oats, they are totally off limits these days. However ... Last night I came across a recipe that brought on a most exciting "ah-ha" moment! The ingredients are Paleo, so I thought the final product might be a suitable replacement for that beloved childhood treat. Here's the link to the video I found: Video of Coconut Honey Candy for Easter
Here's the recipe for the version I came up with last night ...
CHOCOLATE COCONUT NO-BAKE CANDY

INGREDIENTS:
1/2 cup Honey
1 cup Almond Butter
1/4 cup Cocoa Powder
1 tablespoon Vanilla
1/2 cup shredded unsweetened Coconut
1/2 cup chopped Pecans

DIRECTIONS:
1. Line an 8" X 8" pan with parchment paper. I couldn't find mine, so I used "Press N Seal" with the sticky side down. It works GREAT!!
2. Pour honey into a saucepan and cook over medium heat, stirring constantly.

3. When honey boils, continue to stir constantly for two minutes.
4. Remove from heat. Stir in almond butter until it melts, then add cocoa powder and vanilla, stirring well. Add coconut and pecans, stirring well.
5. Once everything is well blended, pour into the lined pan and spread evenly. The mixture will be stiff, so use your fingers to press it into the corners, if needed.

6. Chill 30 - 45 minutes or until the mixture had sufficiently hardened.
7. Remove from pan, peel lining off the bottom and place on a cutting board to cut into pieces. I cut 6 strips first, turned it and cut into 6 rows, making 36 candies.

8. These are best kept in an air-tight container in the refrigerator, but will remain somewhat firm if left out for an hour or so.

RECIPE: Cinnamon Pecan Coffee Cake

By far the best coffee cake I have ever tasted! I doubled the recipe I originally found on Paleo on Main's Blog because the only pan I could find was a 9 X 13! I then realized my 9 X 9 is in the freezer ... Silly me!
CINNAMON PECAN COFFEE CAKE

INGREDIENTS:
Cake:
1 cup Coconut Milk 
4 Eggs
1/2 cup Raw Local Honey
2 teaspoon Vanilla
4 cup Almond Flour
1 cup Arrowroot Powder
1 teaspoon Baking Soda
1 teaspoon Salt
Swirl:
4 tablespoon Cinnamon
1/2 cup Coconut Oil (or butter)
6 tablespoon Honey
Topping:
1/2 cup Chopped Pecans

DIRECTIONS:
Preheat oven to 325. In separate bowls, combine dry cake ingredients and wet cake ingredients. 
Pour wet into dry and stir to combine.  Pour into coconut greased 9X13 dish.

Combine swirl ingredients and dollop onto cake.

Using a knife, swirl in topping. Top with chopped pecans.

Place in preheated oven and bake 40-45 minutes until a toothpick comes out clean.  

Enjoy!!
**Note** If making 1/2 this recipe, place in a 7X9 pan and bake for 25 - 30minutes.

RECIPE: Powerhouse Fruit and Nut Snack Mix

I LOVE nuts and I LOVE dried fruit, so it's only natural that I combine the two with some seasonings. So, I measured and mixed and seasoned and tasted and came up with something pretty darned good! 

INGREDIENTS
1/4 cup Walnuts
1/4 cup Pecans
1/4 cup Macadamia nuts
1/4 cup Almonds
1/4 cup dried Cranberries
1/4 cup dried Blueberries
1/4 cup dried Apricots (cut into chunks)
1/4 cup Carob chips
1 teaspoon Pumpkin Pie seasoning
1/2 teaspoon Vanilla Powder
1/4 teaspoon Sea Salt (not pictured)

DIRECTIONS
1. Cut dried apricots into quarters, then add all nuts, fruits, and chips in a bowl.
2. Add seasoning, stir and taste. Add more of whatever your tastes prefer.
3. Serve and enjoy!


*Note* 
Feel free to try different nuts or fruits, add coconut, use dark chocolate chips, etc. I'm sure the end product will be delicious!

RECIPE: No-atmeal

Crazy name, huh! Well, I have fond memories of eating oatmeal when I was a kid, but since it's a grain, it's a no-no. Since I have sensitivities to oats, it's a double no-no. So, I went in search of alternate recipes for a hot breakfast dish that would be similar to my once-beloved oatmeal. 
I was digitally 'thumbing through' the Primal Blueprint Reader-Created Cookbook when I fond something interesting ... No-atmeal, submitted by Doug Descant. 
NO-ATMEAL (No-Oat Breakfast Cereal)

INGREDIENTS

1 small handful of walnuts

1 small handful of pecans 

2 tablespoons ground flax seeds
1 tablespoon unsweetened ground coconut

1 teaspoon ground cinnamon 

1 pinch of ground nutmeg 

1 pinch ground ginger 

1 tablespoon almond butter 

1 banana, mashed 

3 eggs 

1/4 cup unsweetened vanilla almond milk (add more if you prefer it a little runny) 

2 teaspoons chopped macadamia nuts*

1 handful of fresh strawberries

(**NOTE: Macadamia nuts are not in photo below - They were an after-thought)

Quoted from the cookbook ... 

"Pronounced “note-meal” (as in, no oatmeal), Doug’s recipe is for all you ex-cereal lovers out there and for anyone who needs a warm bowl of comforting goodness on a cold winter morning. As Doug says, “it’s a hot meal full of essential proteins and fats, not to mention the necessary vitamins and minerals, in order to stay energized for the cold weeks ahead.” Just thinking about eating No-atmeal for breakfast is guaranteed to coax you out of bed in the morning."

DIRECTIONS

1. Add walnuts, pecans, flax seed and spices to a food processor and pulse it down to a course grain, making sure to stop before it’s totally ground into a powder. Set aside. 

2. Whisk together eggs and almond milk until the consistency thickens a little bit into a loose custard. Thoroughly blend together the mashed banana and almond butter and add it to the custard, mixing well.

3. Stir in the nut mixture. 

4. Microwave until the “no-atmeal” reaches your desired consistency; this should only take a few minutes. I checked and stirred it every 30 seconds and removed it after 2 minutes.

5. Sprinkle macadamia nuts and strawberries on top. Add more almond milk if you want. 

6. Lick the bowl clean!

RECIPE: Roasted Vegetables - Asparagus, Carrots and Sweet Potatoes

You've probably seen my version of Roasted Broccoli - If not, give it a try - You'll be glad you did!

ROASTED VEGETABLES - PLAIN AND SIMPLE

INGREDIENTS:
Olive Oil

1 bunch fresh Asparagus
Sea Salt
fresh ground Pepper
Greek seasoning
Parmesan Cheese

6 Carrots
Sea Salt
ground Cinnamon

1 Sweet Potato (I used a white sweet potato)
Sea Salt
fresh ground Pepper (use a dash of Cayenne pepper for an added bite!)
1 tablespoon pure Maple Syrup (or Agave)
1 tablespoon Coconut Oil (or ghee or butter)
2 tablespoons chopped pecans

DIRECTIONS:
1. Preheat oven to 400 degrees.
2. Wash vegetables, making sure they are all thoroughly dry before you season them. The seasoning sticks better when they are dry, so it's best to wash it well in advance.
A) I left the asparagus in whole spears.
B) Peel, then cut carrots into bite-sized pieces. (You could use baby carrots instead.)
C) Cut the sweet potato into thin slices.
3. Put about a tablespoon of olive oil in a deep dish baking stone or whatever kind of dish you'd use for roasting. Coating the dish evenly. This time I used a 9X13 dish lined with aluminum foil.

 4. Place vegetables into pan and sprinkle olive oil evenly on top. Sprinkle the asparagus with sea salt and pepper. Toss and repeat. You can do all of this in a plastic bag, but I think it leaves too mush olive oil on the vegetables. Sprinkle the carrots with a dash of sea salt and some cinnamon. Sprinkle the sweet potatoes with sea salt and pepper.

5. Bake in center of the oven for a total of about 30 minutes, depending on your oven. Check at 10 minutes to turn vegetables to expose bottom sides. Roast 10 more minutes, then check again.
6. Melt the coconut oil, add syrup and chopped pecans.
7. At 20 minutes sprinkle asparagus with parmesan cheese, if desired. (We do!) Stir syrup/butter/nut mixture over sweet potatoes, coating them somewhat evenly. It's okay if some gets on the carrots ... =)
8. Continue roasting for another 10 minutes. Some of the vegetables will be golden brown. The glaze with caramelize on the sweet potatoes.

 Makes for a colorful, healthy, nutritious meal!

RECIPE: Cinnamon Nut Bun Smoothie

Yes, this is just an alteration of the last smoothie, but what a difference a sprinkling of pecans makes! The hint of rich, nutty taste really made this recipe. I LOVE pecans, walnuts, and macadamia nuts, so I will be experimenting with them more often. As for the two Cinnamon Bun Smoothie recipes? I'll definitely be making both of these again!
CINNAMON NUT BUN SMOOTHIE

INGREDIENTS:
1 cup unsweetened Vanilla Almond Milk
1 Banana
1 teaspoon Vanilla
1 teaspoon Cinnamon
1 teaspoon pure Maple Syrup
2 tablespoons raw Pecans
6 Ice Cubes

 DIRECTIONS:
1. Put all ingredients in a blender and blend until smooth and creamy.
2. Pour. Serve. Enjoy!

RECIPE: Roasted Sweet Potatoes with Pecans

I love sweet potatoes and I am very glad that the Paleo Lifestyle allows for the occasional consumption of such a wonderful, tasty vegetable. I found a recipe earlier today that contained sugar, so I decided to give it a more Paleo flair. I was serving this dish with a meal based on a Mexican theme, so I decided to spice it up some. When making this dish you can change the "heat index" by adjusting the final ingredient. (By the way, I often cook for two, so feel free to adjust the quantities accordingly.)

INGREDIENTS:
1 large sweet potato
1 tablespoon olive oil
coarse salt
1 tablespoon coconut oil (or butter)
1 tablespoon agave
1/4 cup chopped pecans
1/2 teaspoon cinnamon
1/4 teaspoon cayenne pepper

DIRECTIONS:
1. Preheat oven to 400 degrees.
2. Wash and peel sweet potato.
3. Cut into sections approximately 1/2 inch thick, then cut in half.
4. Coat each piece with olive oil, then sprinkle with sea salt.

5. Roast potato sections for approximately 25 minute, stirring occasionally.
6. Melt coconut oil or butter, then add agave, cinnamon, nuts and cayenne pepper, and stir well. 
7. Pour over sweet potatoes and enjoy!

RECIPE: Roasted Acorn Squash with Pecans

Along with the Almond Crusted Chicken, I prepared acorn squash a little differently from how I prepared it a couple of weeks ago. I love honey. I love ginger. I love pecans. This combination seemed like a perfect compliment for an acorn squash.

Roasted Acorn Squash with Pecans
INGREDIENTS:
1 Acorn squash
2 tablespoons Coconut oil (or butter)
2 tablespoons pure Maple syrup
1 tablespoon fresh grated Ginger
2 tablespoons chopped Pecans
Sea Salt

 DIRECTIONS:
1. Preheat oven to 400 degrees.
2. Wash acorn squash and cut it in half from stem to end. Scrape out the seeds and stringy stuff.
3. Place halves in an oven safe baking dish. I prefer to use two small Karhai woks.
4. Put coconut oil (or butter), grated ginger, maple syrup, and a sprinkle of sea salt in the cavity of each squash half.
4. Bake for approximately 1 1/4 hours. At the one hour mark, add the chopped pecan pieces to the mixture in the cavities of the squash. Check tenderness. A fork should easily pierce through the pulp of the squash.
(Baking time can be cut to approximately 20 minutes by following the easy steps listed below.)

***NOTE*** I needed for these squash to be ready sooner, so I took a shortcut that worked very well. Before I put them in the oven I put them in a baking dish with an inch of water in it, then put them in the microwave for 10 minutes. I took them out of the microwave safe dish, put them in the small stainless steel woks and put them in the oven for 10 minutes, then added the pecans and baked for 10 more minutes.