Paleo Whipped Cream

Ingredients:

1 can of Trader Joe’s Coconut Cream or Full Fat Thai Kitchen Expeller Pressed Coconut Milk
1-2 tablespoons coconut sugar

Instructions:

1. Place a mixing bowl and wire whisk or whisk attachment in the freezer for at least 10 minutes.

2. When the bowl is cold, remove the thick and hardened coconut cream from the can, saving the coconut water for another use (great for a smoothie).

3. Using a wire whisk or electric beaters, whip on medium high for 2 minutes until light and fluffy and soft peaks are forming. Scrape down the sides of the bowl and add the sweetener to taste and continue beating for another 2 minutes.

4. Serve immediately or transfer to an airtight container in the fridge for up to 1 week. It may harden but simply whisk for a few seconds before serving again.

Reference:

www.tastesloverly.com

By Mila McManus MD|2016-10-05T14:41:33-06:00October 5th, 2016|General, Recipes|

Paleo Pumpkin Pie

Makes one 9 inch pie, serves 8-10

Ingredients

Crust:

3 cups raw walnuts
12 pitted medjool dates
½ teaspoon ground cinnamon
¼ teaspoon sea salt

Pumpkin Pie Filling:

1 ½ cups pureed pumpkin
1 cup full fat canned coconut milk
½ cup pure maple syrup or honey
1 tablespoon fresh ginger, peeled and grated
2 eggs
2 teaspoons vanilla extract
1 ½ teaspoon ground cinnamon
1/8 teaspoon ground cardamom, optional
¼ teaspoon sea salt

Instructions:

1. Preheat oven to 350 degrees F.

2. Add the pie crust ingredients to a food processor or high powered blender and process until a thick, dough-like mixture forms.

3. Press the crust mixture into a 9-inch pie dish and press firmly to make an even layer. If desired, use a piece of parchment paper to press down the crust to even it out. Refrigerate crust until ready for use.

4. Add all of the pumpkin pie filling ingredients together in a blender. Blend until smooth.

5. Pour the mixture into the crust. Place on the center rack of the oven and bake for 45 minutes to one hour, or until the filling has set up and the edges are golden brown.

6. Allow pie to cool for 30 minutes, then cover and chill for 2 hours before serving.

7. Cut thick slices and serve with coconut whipped cream.

Reference:

http://www.theroastedroot.net/

By Mila McManus MD|2016-10-05T14:42:14-06:00October 5th, 2016|General, Recipes|

Chipotle Chili Flax Crackers

From Wheat Belly 10-day Grain Detox, by William Davis, MD

Makes 20 Crackers

1 cup finely ground golden flaxseeds
½ cup grated Parmesan or Pecorino Romano cheese
1 teaspoon sea salt
1 tablespoon chipotle seasoning
1 teaspoon onion powder
½ teaspoon ground red pepper
1 ¼ cup filtered water

1. Preheat oven to 375°. Grease an 11 x 8 inch shallow baking pan with ghee or butter

2. In a large bowl, combine all ingredients except water, mixing well.

3. Pour the water into the dry ingredients and quickly mix until just combined. Pour immediately into baking pan and spread evenly. If the dough begins to firm up before you can spread it out, put a spoon under hot water for a few seconds and then use the wet, warm spoon to spread the dough to a uniform thickness.

4. Bake for 15 minutes. Turn the oven off and leave the pan in the oven for an additional 30 minutes. Remove from the oven and using a pizza cutter, cut into about 20 crackers.

Each cracker: 34 calories, 2g protein, 2g carbohydrate, 2g total fat, .5g saturated fat, 2g fiber and 167 mg sodium.

By Mila McManus MD|2016-09-22T07:03:39-06:00September 22nd, 2016|General, Recipes|

Greek Cucumber and Arugula Salad

From IowaGirlEats.com

Serves 4 to 6 as a side salad

Salad Ingredients

2 medium cucumbers or 1 English Cucumber, thinly sliced or spiralized
2 cups chopped tomatoes
2 cups baby arugula
½ red onion cut in half, then into thin slices
½ cup pitted Kalamata olives, halved
⅓ cup crumbled goat feta cheese
⅓ cup chopped fresh parsley

Dressing Ingredients

¼ cup first cold pressed olive oil
3 tablespoons fresh lemon juice
½ teaspoon dried oregano
½ teaspoon honey, maple syrup or xylitol (or 4-5 drops of stevia)
1 garlic clove, pressed or minced
Salt and pepper to taste

Directions:

Combine all salad ingredients in a large bowl.
In a mason jar, combine all of the dressing ingredients, whisking or shaking to combine.
Pour over salad, toss well and serve.

By Mila McManus MD|2016-08-24T13:43:50-06:00August 24th, 2016|General, Recipes|

Tropical Fruit Salsa

Serves 4 to 6 people

Ingredients:

1 medium mango, chopped into ½ inch chunks
1 medium papaya, seeded and chopped into ½ inch chunks
½ medium red onion, finely chopped
1 medium jalapeno, seeds removed and finely chopped
1 bunch of cilantro, stems removed and finely chopped
Juice of one Lime
Salt and pepper to taste

Instructions:

Combine all ingredients in a medium bowl and toss to combine.
Will keep in the refrigerator for 1 week
Perfect for dipping with Beanitos, as a compliment to fish, shrimp or chicken, a filling for avocado halves or combine with garbanzo or black beans for a side dish.

http://www.tasteslovely.com/tropical-mango-papaya-fruit-salsa/

By Mila McManus MD|2016-07-06T06:58:07-06:00July 6th, 2016|General, Recipes|

Paleo Breakfast Bread

From www.paleoforkids.net

Serves 4

Ingredients:

½ cup all natural creamy almond butter (or peanut butter)
2 eggs
2 TBS Xylitol
1 TBS cinnamon
1 tsp vanilla extract
¼ tsp salt
¼ tsp baking soda

Instructions:

All ingredients with a hand blender until nicely combined.

Line the bottom of an 8 x 8 baking dish with coconut oil.

Add the batter to the dish and spread out until even.

Bake at 325 degrees for approximately 15 minutes (baking times may vary according to your oven).

Remove from oven and let cool before serving.

By Mila McManus MD|2016-07-20T05:37:58-06:00May 22nd, 2016|General, Recipes|

Paleo Herbed Crackers

Adapted from Quick & Easy Paleo Comfort Foods, Author: Julie Mayfield, published 2013

Makes 2 to 3 dozen

2 cups of Almond Flour
4 teaspoons of olive oil
1 large egg
¼ teaspoon sea salt
1-2 Tablespoons minced dried herbs
Suggestions: Rosemary, oregano, thyme, dill, basil, or tarragon

1.   Preheat oven to 350 degrees
2.   Combine all ingredients in a medium bowl.
3.   Roll out the dough in between 2 pieces of parchment paper until it is about ¼ inch thick or as desired.
4.   Remove the top piece of parchment paper only and use a knife or pizza wheel to cut the dough into about 1 inch size rectangle or square shapes of your choice. No need to separate the dough pieces as they will nicely break away after baking.
5.   Transfer the parchment paper with the dough shapes to a cookie sheet or jelly roll pan and bake for 10-15 minutes watching carefully to prevent burning. Remove them from the oven when golden brown and cool before breaking them into individual crackers.

Notes: TWIHW Yeast Free diet approved. Will keep in an airtight container for a few days. Dough could also be used as a pizza crust.

Note from Dr. McManus-I’ve made a couple of batches so far and thought 2 TBS rosemary was better than 1 TBS. I also added some fresh minced garlic, and cracked a little salt on top before placing in the oven. They were very well received by all!

By Mila McManus MD|2016-04-29T15:28:59-06:00April 29th, 2016|Recipes|

Salmon Cakes with Caper Sauce

Serves 2

Cakes:

6 ounces raw salmon, skin removed and diced into small cubes
1 egg
⅓ cup ground walnuts
½ cup chopped fresh Italian parsley
1 tsp dill weed
¼ tsp sea salt
Pinch of cayenne

Sauce:

3 tbsp grass-fed butter
1 tsp capers
1 tbsp lemon juice
sea salt to taste

Instructions:

1. Combine salmon, egg, ground walnuts, parsley, dill weed, sea salt and cayenne together in a bowl and refrigerate for 1 hour or up to several hours. Form into 2 patties.

2. Preheat oven to broil. Place salmon patties on a lightly greased baking dish and broil for 5-7 minutes on each side.

3. While salmon is broiling, melt butter and combine with capers, lemon juice and sea salt to taste.

4. Top salmon patties with melted butter-lemon-caper sauce and serve.

By Mila McManus MD|2016-03-28T10:05:10-06:00March 25th, 2016|General, Recipes|

Banana Hemp Heart Muffins (Egg free, Wheat/Gluten Free)

http://manitobaharvest.com/recipes/10216/Banana-Hemp-Heart-Muffins.html

Ingredients

¾ cup almond flour (also pecan or hazelnut flour)

2 tbsp. coconut flour

2 tbsp. Hemp Hearts (hemp seeds)

2 tsp. cinnamon

¼ tsp. sea salt

½ tsp. baking soda

½ tsp. baking powder

1 large ripe banana, mashed

¼ cup unsweetened apple sauce (or 1 egg if desired)

1 tbsp. coconut oil, melted

2 tbsp. unsweetened almond, coconut, flax or cashew milk

1 tsp. vanilla extract

Directions:

Preheat the oven to 350 degrees
Combine nut flour, coconut flour, Hemp Hearts, cinnamon, sea salt, baking soda and baking powder into a large bowl.
In a smaller bowl, combine wet ingredients, whisking together.
Add the wet ingredients to the dry and stir to combine.
Spoon batter into muffin tray and bake for about 15 minutes
Remove from the oven and let cool before transferring to a cooling rack.

Notes: This recipe doubles easily. The muffins freeze well.

By Mila McManus MD|2016-03-01T08:26:04-06:00February 18th, 2016|Recipes|

Curried Halibut

Halibut is a lean fish with a mild, sweet tasting white flesh that is firm but tender. Be careful not to overcook it to avoid drying it out.

Serves 4

Ingredients:

4 six ounce wild Alaskan halibut steaks
½ cup of almond meal
1 tsp salt (Himilayan, Redmond, or other unprocessed)
1 pinch of cayenne
1 TBS curry powder
3 TBS coconut oil (expeller pressed)

Directions:

Mix the almond meal with the salt, cayenne and curry on a plate.

Flip the fish in the mix, coating both sides.

Heat two teaspoons of coconut oil on medium heat in a frying pan. Add the fish in the pan and cook on each side for about 5 minutes.

Remove from the pan and serve.

Serving Suggestions:

Pair with a mixed vegetable combo of curried cauliflower, broccoli and green beans.
Consider a pistachio crust as an alternative by grinding 1 cup of roasted, shelled pistachios with 1 tsp. of dried oregano, ½ tsp each of thyme, garlic powder and sea salt and dredging fish in this mixture instead. Top with orange or grapefruit segments.

http://recipes.mercola.com/curried-halibut-and-vegetables-recipe.aspx

By Mila McManus MD|2016-02-04T06:21:23-06:00February 1st, 2016|Recipes|