If you are looking for more recipes, check out my new blog!

Hey there!

If you have found this blog, then you might be wondering why I haven't posted any recipes in over a year...


It's because I have  NEW blog over at freerangekaty.com that has a whole new look and feel that is a little more me these days.

Most of the recipes will still fall into the "Paleo" category, and all are still 100% mine and 100% what I eat on a daily basis. I really hope you check out my new blog and some of the new recipes and food photography tutorials. But thanks for stopping by here!

You also might want to follow me on my new instagram account, @freerangekaty , which was recently named by Huffington Post as one of the top "10 Foodie Feeds I'm Ready to Devour."

Wok Seared Green Beans with Sesame Garlic Cantonese Sauce

So... are green beans paleo? You might be thinking, "Katy! You said that legumes aren't paleo!" Well, that may be true, but the thing is, green beans don't really count. They are more pod than actual bean. Have you ever split one open to see the actual bean? Tiny. Not only that, but Mark Sisson says they are ok, because basically they contain a fairly minimal amount of gut irritants, and minimal starch. Most other legumes you think of, like black beans, soy beans, peanuts, etc. contain high amounts of starch (which can raise blood sugar), high amounts of lectins, and high amounts of phytates.

You may be like, "Ok Katy, you lost me at 'lectins' and 'phytates.'"

Ok, well....

"Lectins are bad. They bind to insulin receptors, attack the stomach lining of insects, bind to human intestinal lining, and they seemingly cause leptin resistance. And leptin resistance predicts a “worsening of the features of the metabolic syndrome independently of obesity”. Fun stuff, huh?"
Read more: Mark's Daily Apple

"Phytates are a problem, too, because they make minerals bio-unavailable (so much for all those healthy vitamins and minerals we need from whole grains!), thus rendering null and void the last, remaining argument for cereal grain consumption."
Read more: Mark's Daily Apple

Lectins and Phytates are in both grains and legumes, which contribute to the reasons why they are not included in a paleo diet.

But back to green beans. They have minimal amounts of both of phytates and lectins, so unless green beans give you tummy troubles, there's no reason to avoid them.

When I used to live in Atlanta, there was an awesome restaurant called Doc Chey's Noodle House around the corner from me in Druid Hills. On their appetizer menu they have these green beans and they were hard to resist! I wasn't paleo then, and I had no idea that I was gluten intolerant. I notice now that on their menu, it says, "Allergen Information:Our menu includes items that contain one of the eight major allergens: dairy, egg, soy, wheat, peanuts, tree nuts, shellfish, & fish. While we do our best to inform guests of foods that contain a food allergen, we can’t guarantee that cross-contact with other allergens will not occur during preparation."

Hmm. Well that's good to know.

I was thinking about those green beans the other day, and I googled "recipe for Doc Chey's seared green beans with Cantonese sauce" and I found this recipe. It was a good start, and with a few tweaks and a few tests, I made a delicious version that is up to my own "real food" standards.

Wok Seared Green Beans

with Sesame Garlic Cantonese Sauce

Ingredients:

3/4 cup homemade stock (I used pork stock, but beef or chicken stock would work fine too)
 2  teaspoons Red Boat Fish sauce
 2  teaspoons coconut aminos **
 2  teaspoons honey
1 tablespoon arrowroot starch, dissolved in
2 tablespoons cold water
2 Tablespoons toasted sesame oil
1 pound fresh French green beans (haricot verts), washed, trimmed, and patted dry
4 cloves garlic, minced
¼ teaspoon Himalayan pink sea salt
pinch crushed red pepper
dry toasted sesame seeds, for garnish

**Coconut Aminos are a paleo substitute for Soy Sauce. If you aren't bothered by small amounts of soy sauce, you can use it here, but reduce it to only 1 teaspoon, and use organic tamari, which is soy sauce that is non-GMO and wheat/gluten free, and easily found at regular grocery stores.

Directions 

1. Wisk together the stock, fish sauce, coconut aminos and honey in a small bowl. Make a slurry with the arrowroot starch and cold water in another small bowl, whisk thoroughly to combine, then whisk into the sauce.
2. In a wok, or a very large sauté pan, heat the sesame oil over medium high heat for two minutes, then add the green beans and stir fry until well seared, about 5-6 minutes. While stir-frying, resist the urge to turn constantly. When they first go into the wok, toss them around to coat them evenly with the sesame oil, then let them sit for 10 seconds at a time, then stir, then repeat until done. This helps them to get the wrinkled, seared black marks we are going for here.
3. After 5-6 minutes, add the garlic, salt, crushed red pepper and the sauce. Stir fry for another minute until the garlic is cooked and the sauce has thickened. Serve immediately, garnished with toasted sesame seeds.

BBQ Cottage Pie

So what's the difference between Shepherd's Pie and Cottage Pie? Well, traditionally Shepherd's pie is a savory pie made with ground lamb, peas, carrots, and onions and topped with mashed potatoes and baked. Basically, its like the original casserole. Cottage Pie is similar, but made with ground beef which is a little more common in the states. Both also usually have a little gravy that binds together the meat mixture, which usually contains a roux with flour and butter to help thicken it.

Mine isn't really like that at all. My Cottage Pie is on another level. I decided it needed to be more nutrient dense, so I added more vegetables, replaced the standard yucky grain fed beef with grass fed beef rich in CLA, and I made a sauce using homemade bone broth and a fruit sweetened BBQ sauce, with arrowroot starch as a thickener. I also got rid of the regular potatoes and the peas... there is nothing wrong with those per-se, but they are a little starchy, and to be honest I don't earn the starch every day since I don't train like my boss, Stacy. I'm not saying this is low-carb, or that I eat low-carb paleo -- I don't. I just don't eat dense carbs at every meal, or every day. Anyways....

Back to the recipe.... this makes enough for a large family to have for dinner served with a salad, OR for a couple like me and my husband, this makes enough for dinner tonight (with a few leftovers), and one to put in the freezer for another night.

BBQ Cottage Pie

Ingredients:

For the meat mixture:

1 1/2 pounds of ground grass fed beef
2 cups of diced carrots
1 large red onion, diced
2 cups of sliced mushrooms
3 large handfuls of raw baby spinach
1 teaspoon of smoked paprika
5 cloves of garlic, minced
up to 1/3 cup of lard, avocado oil, or coconut oil for sautéing
salt and fresh ground pepper

For the BBQ Gravy:

3/4 cup of homemade bone broth/stock (or the BEST quality store bought you can find, free of sugar and MSG)
1/2 cup of Tessemae's BBQ Sauce (or your favorite brand, or homemade)
1 teaspoon of smoked paprika
2 tablespoons of arrowroot starch
2 tablespoons of cold water

For the mashed cauliflower:

2 heads of cauliflower
6 tablespoons of grassfed butter or ghee (or lard for dairy free)
1 teaspoon of salt
1 teaspoon of garlic powder
fresh ground pepper

To make the meat mixture:

1. Brown the ground beef in a large skillet, seasoning with salt and pepper as you go. Remove the cooked beef to a large bowl with a slotted spoon. Leave the grease in the pan. (Don't be scared, that grease is full of CLA, an essential fatty acid that your body needs to stay slim! True story.)
2. Add the diced carrots to the grease and cook on medium heat until the carrots are starting to caramelize on the outside, seasoning with a pinch of salt as you go. This will take about ten minutes. You might need to add more fat to the pan if it gets too dry. This is what the lard is for.
3. Once the carrots have started to brown, remove them to that large bowl with the beef with your slotted spoon. Yep, you guessed it, leave any grease in the pan.
4. Next you are going to add the diced onions to the pan and let them soften for about 5 minutes, seasoning with a pinch of salt as you go. (add more lard if the pan is getting to dry, if not, keep going) After 5 minutes, add the sliced mushrooms, a pinch of salt, and cook for another 3-5 minutes (with the onions) until they are softened and cooked through and everything is starting to brown. At this point, add the smoked paprika and the minced garlic. Your kitchen will smell amazing in about 3 seconds. Cook for just a minute more, then add the three handfuls of baby spinach. Combine the onions, mushrooms, garlic and spinach just to combine and let the spinach just barely wilt - like 15 seconds. Add this to the big bowl with the ground beef and carrots.

To make the BBQ Gravy:

1. In the pan you just used, turn the heat to medium low and add the stock/broth. Bring it to a simmer and using a whisk, get up the brown bits of the bottom of the pan.
2. Add the barbeque sauce  and the smoked paprika and whisk to combine and bring up to a simmer.
3. In a small bowl, whisk together the cold water and the arrowroot starch to make a slurry, then add that to the broth and barbeque sauce. Whisk quickly and the sauce with thicken within 5 seconds. Turn the heat off immediately.
4. Add the BBQ gravy to the meat mixture in the big bowl, and fold with a spatula to combine completely.

To make the Cauliflower Mash:

1. Cut the fluffy parts of the florets away from the hard stalks. For this recipe, you only need the fluffy parts. You can use the stalks for another recipe in salads or something if you want, or you can add it to your compost pale if you do that sort of thing. :)
2. In a medium pot, bring one inch of water to a boil.
3. Place the chopped, fluffy parts of the cauliflower in either a steamer or a mesh strainer, and place over the boiling water, then cover with a lid. Steam for 12 minutes exactly.
4. Place the steamed cauliflower fluffy parts in a food processor with the rest of the ingredients and process until completely smooth, scraping the sides once.

**You may have to do this in two batches. I did. Depends on how big your steamer is.

To assemble the pie:

1. Spoon the meat and veggie mixture into EITHER two pie dishes, OR a large casserole dish, if you are making one large, family sized portion. I divided mine between a pie dish, and a freezer safe 6-cup glass dish.
2. Spread the cauli-mash over the meat mixture and smooth the top.
3. To freeze - let cool completely uncovered in the fridge, then seal and freeze. When ready to bake, let the pie thaw completely, then proceed with the next step.
4. Bake in the oven at 350 for 30 minutes, then broil on high for 3-5 minutes to brown the top. Let cool for 10 minutes before serving.

I like to garnish mine with fresh green onions. They give it a great fresh herby taste, plus they look pretty!

Chorizo Chili, Plantain Chips and Garlic Lovers' Guacamole

Today's post is a triple threat! The weather can't really decide what it wants to do in Virginia Beach. Sunday before last it was sunny, 70 degrees, and we couldn't find a free parking space at our local park. Two days later, we had a snow day. What?!

When the weather is warm, it makes me crave avocados. When the weather is cold, I want a big bowl of chili. And let's face it - I always want something crunchy and salty. This post satisfies all of those cravings to a "T."

I make chili a lot, and it always follows this method, but the meat in the chili changes based on what I have thawed on hand. This week, it was pastured pork chorizo that I picked up at a farmers market in Greensboro, NC one weekend while traveling. The type of chorizo I used was uncooked, bulk chorizo, but you could use any kind of ground meat, like grassfed ground beef, ground pork, bulk sausage, or ground chicken or turkey for something a little leaner. I wish I knew someone who hunted because I would LOVE to try this with venison!

I know that most chili recipes have some beans, maybe some corn, and they are possibly thickened with cornmeal, or masa, but my version has tons of veggies instead of those other - non-paleo ingredients. Instead of being thickened with cornmeal, mine reduces for a long time on a slow simmer, accomplishing both a thick and hearty chili, and a deeply developed flavor. Chili is so flavorful, that you don't miss the beans or corn at all.

|Paleo Chorizo & Veggie Chili|

Ingredients

1 pound of ground chorizo (or ground meat of choice)
3 cups of diced carrots
1 gigantic red onion (or two small) diced
2 green peppers, diced
2 cups of mushrooms, diced
1 28 oz. can of Organic Fire Roasted Tomatoes (I used THIS brand)
3 oz organic tomato paste
4 cups of homemade bone broth/stock (or use the best quality store bought you can find, with no added sugars or MSG)
1 1/2 Tbsp Ancho Chili Powder
1 1/2 Tbsp Mexican Hot Chili Powder
1 tsp ground coriander
1 tsp ground roasted cumin
1 tsp fresh minced garlic
dash of cinnamon
1 Tbsp dried oregano
Salt  to taste

Directions

1. In a large dutch oven or stock pot, brown the chorizo until cooked through.
2. Add in the vegetables and season with a big pinch of salt and pepper, and cook until the vegetables have softened a bit - about 15 minutes.
3. Add in the tomato products, stock and seasonings and stir to combine well.
4. Bring to a boil, then reduce to low and simmer for 3-4 hours, uncovered. Don't skip this step or you will regret it! A good chili needs a long time to simmer to let the spices truly develop and to let all the vegetables to cook to the right doneness (especially the carrots). This step is also crucial for the chili to thicken, since we aren't using any masa.
5. Serve with my guacamole and plantain chips (see below!)



I used to love chili loaded with sour cream and cheddar cheese, with some corn chips on the side for crunch. Now I fill my cravings for something creamy and crunchy with a BIG dollop of guacamole and either plantain chips or pork rinds. When me and my husband first "went paleo" and decided to give up dairy for a good long while, we put guacamole and avocados on everything to satisfy our "creamy" cravings. When people say that dairy is the one thing they are unsure if they can give up, I tell them about that tip.

I was going to run out to the store to get some of my favorite garlicky plantain chips from the Hispanic market near me, but my husband reminded me that they have vegetable oils in the ingredient list. They aren't a terrible choice, because the label says that it is non-GMO vegetable oil, which is better than some, but still not really paleo. Trader Joe's also has a version that is made with sunflower oil, which is less offensive, but I decided to try my hand at making my own. I first tried a version I found that tossed the thinly sliced green plantains in coconut oil, but I wasn't crazy about the results.

Today I tried my own version that uses a little more oil, but produces an AMAZING chip! When my husband tried them, he said, "Oh girl - you messed up..... you are going to HAVE to make these for me all the time!" (His funny way of saying I hit it out of the park.)

But I agree - I nailed it, if I do say so myself. They go great with this super garlicky version of guacamole. My husband seriously can't get enough garlic. Eat in self defense!

|Oven Fried Plantain Chips|

Ingredients

2 green plantains
5 Tbsp Avocado Oil
Salt, Pepper, and Garlic Powder to taste

Directions

1. Pre-heat the oven to 375.
2. Cut off the ends of the plantains, and score them lengthways through the thick skin.
3. Use your thumb to peel off the skin. If there are any parts that you can't get off completely, you can use a vegetable peeler to get those last bits off and make the outside smooth.
4. Slice the plantains as thin as possible into coins using either a sharp knife or a mandoline.
5. You will need two half-sheet pans (cookie sheets) for the whole batch. Pour 1 1/2 tablespoons of oil on each sheet tray and make sure the oil coats the pans evenly.
6. Lay out the plantain coins out in a single layer on the oiled pans, then using a silicone basing brush, brush the remaining 2 tablespoons of oil on the top of the coins. (There should now be a total of 2 1/2 tablespoons of avocado oil on each pan.)
7. Bake for 12 minutes, then flip all of the plantain coins. Some may be trying to stick to the pan, so I suggest using a metal spatula.
8. Bake another 12- 15 minutes until the plantain chips have started to brown, and look like the photograph above.
9. Drain the chips on paper towels after they are baked, and sprinkle immediately with a good pinch of salt, pepper, and garlic powder.

Garlic Lovers' Guacamole

Ingredients

Flesh of 2 ripe avocados
5 cloves of garlic, grated (I use a microplane zester for this because it gets the garlic really fine)
juice of half a lime
salt and pepper to taste

Directions

1. Mash all ingredients together in a bowl with a fork to your desired consistency. Some like it chunky, some like it creamy - its up to you!


I hope you guys like these three recipes, and I think they go well together, but if you were to pick just one to try, I would suggest trying the Oven Fried Plantains! If you are missing something crunchy on your paleo diet, these are the perfect snack.

Spinach and Salami Salad with Dried Apples and Creamy Balsamic Vinaigrette

My mom would be proud of me - I am learning to eat spinach. I honestly used to get nauseated by spinach, but it is just SO good for you, that I decided to conquer my phobia and abhorrence of this protein and vitamin packed green. Seriously, I'm sure my little brother remembers me throwing temper tantrums as a child when presented with spinach at the dinner table.

So I've found that I prefer raw or just barely cooked spinach, and I MUCH prefer baby spinach to the "adult" spinach. I always buy organic as I buy most lettuces organic because of disgusting pesticides, but the good news is that you can really find organic baby spinach in most ANY grocery store for pretty cheap.

So I have been making spinach salads to eat for lunch, but I just made this one today, and I LOVED the combination. Bonus? Most of the ingredients can be found at Costco.... #totalcostcoaddict

|Spinach and Salami Salad with Dried Apples|

Ingredients for one, lunch sized salad:

Large handful of Organic Baby Spinach Leaves
1 oz thinly sliced red onions
2 oz. sliced salami
1/4 cup dried organic apples
fresh ground pepper
Creamy Balsamic Vinaigrette, recipe to follow


Directions:

Super easy - throw everything in a bowl and make sure to top with fresh ground pepper and a drizzle of the dressing!

|Creamy Balsamic Vinaigrette|

*This is one of my husband's favorite dressings!*

1/2 cup of Paleo Mayo (this is my favorite recipe)
2 Tablespoons of Organic Dijon Mustard
1 teaspoon organic dried oregano
2 cloves of minced garlic
1/4 cup of Organic Balsamic Vinegar
2 pinches of salt
fresh ground pepper to taste (I like a LOT)

Mix all ingredients together with a whisk and store in a mason jar for up to a week.

Date and Chorizo Broccoli Salad

In the Galvin house, we can't get enough broccoli salad. Whenever I make it, we gobble it up with every meal until its gone. It's truly a race to the end of the bowl. It's become one of our favorite things for breakfast actually.

Broccoli salad is especially popular in the south where I grew up. Usually, its fresh broccoli florets combined with onion, bacon bits, raisins, maybe some nuts and tossed together in a sweet and tangy mayonnaise based recipe, with sugar and vinegar.

This is a fairly simple recipe to "paleo-ize" with higher quality ingredients, and I have found that it is really flexible to change up so it never gets boring.

The other day my husband was begging me to make more (even though we had just ate a batch the day before) and I said, "I can't because I don't have any more bacon or raisins." He responded, "I know we have some sort of pork you can use and we have dates. Make me some more!" Even though he was being insistent, he had a point! It doesn't matter what kind of pork it is, broccoli salad just needs SOME sort of pork. I had a couple links of hard chorizo in my fridge, so I came up with this new version, and it is AMAZING. I add the dates to the dressing itself and let them hang out together for a while. The dates sweeten the dressing without having to add any granulated sugar or sweetener of any kind.

For the dressing:

Ingredients

1 cup of Paleo Mayo (this recipe is my favorite)
1 tablespoon of Apple Cider Vinegar
1 teaspoon of sea salt
1/2 - 1 teaspoon of fresh ground pepper (I like a LOT, but its up to you)
1 teaspoon of organic granulated garlic


For the Salad:
3 cups of fresh broccoli florets
1/2 a small red onion, finely diced
1/2 a cup of hard chorizo, small diced *
1/3 cup of pitted medjool dates, finely diced

Instructions:

1. First make the dressing by simply whisking all ingredients in a large bowl.
2. To the dressing, add the diced red onions and dates and refrigerate mixture while you cook the chorizo in the next step.
3. Brown the chorizo in a small sauté pan over medium high heat. Hard chorizo is already cooked, but when you brown it, some of the fat releases from the sausage and the chorizo gets a little crispy like bacon bits. This should only take 3-5 minutes. Set the pan aside to cool for another five minutes.
4. Remove the bowl with the dressing from the fridge and add the broccoli florets. Don't mix yet.
5. Pour the browned chorizo bits AND any fat in the pan over the broccoli florets.
6. Now fold all of the ingredients together to incorporate. Refrigerate for 30 minutes, then check for seasonings to see if you need a bit more salt or pepper. If the mixture seems too dry, add a few tablespoons more of mayo and mix again.

*There are lots of types of hard chorizo, but I have found good quality hard chorizo at Whole Foods and other similar stores. Above I have also linked to an organic variety, but it is more of a specialty artisan brand. While completely delicious, it's not strictly paleo - just FYI. If you cannot find hard chorizo, you can also use loose crumbled chorizo, but just make sure to thoroughly cook it in the sauté pan. It will take just a little longer than I specified above.

12 Paleo Wing Recipes for Super Bowl Sunday

I have written about my recipe for roasted wings twice before, but I thought it was time for a re-vamp since the Super Bowl is coming up quick! I also thought it was time for some new pictures since I was just given a new camera. I'll be honest, I'm still learning how to use the darn thing, but I am excited about the opportunities it brings!

Here is my standard recipe for Oven Roasted Wings that is the base for the eleven other variations that will follow.

Ingredients:

24 Organic, Free-Range or Pastured Chicken Wings, mix of flats and drumettes
3-4 Tablespoons of Katy's House Rub
3 Tablespoons of melted fat or oil (grassfed butter, ghee, avocado oil, lard, or coconut oil all work great!)
1 teaspoon of good quality Sea Salt (I like this one)

Directions:

1. Evenly sprinkle the sea salt over all of the wings.
2. Evenly sprinkle the House Rub over all the wings. You may not need the full amount depending on how big or small your wings are.
3. Spread out the wings on a sheet pan and roast in the oven at 400 degrees for 15 minutes.
4. Remove from the oven and baste the wings evenly with a silicone brush with your desired fat. Lately I have been loving Avocado Oil for this because it is stable at high temperatures and its a delicious dairy-free option!
5. Return to the oven and roast for another 30 - 45 minutes until the wings are cooked through and the skin is crispy!

The wings are delicious just plain like this, but here are ELEVEN other options to keep all your sports fans satisfied!

1. Traditional Hot Wings - Roast wings as directed above, and combine 2 tablespoons of your favorite hot sauce and 2 tablespoons of melted grassfed butter for the classic hot wings style. You can also use Tessemae's two hot wing sauces (medium and hot) for an easier, dairy free option!

2. Lemon Garlic - Instead of using Katy's House Rub and salt as in above, combine 2 teaspoons of garlic powder, 2 teaspoons of fresh ground pepper, 2 teaspoons of sea salt, and 1 tablespoon of fresh lemon zest and roast as directed above. When the wings are done, toss in a sauce made of 2 tablespoons of fresh lemon juice, 1 tablespoon of chopped parsley, and 1 tablespoon of roasted garlic puree.

3. Ranch Dry Rub Wings - Instead of using all the directed house rub listed above, combine 1 tablespoon of my house rub with 2 tablespoons of Penzey's Sunny Paris Seasoning and continue to roast as directed above. Truly amazing.

4. Hot Honey Wings - Follow my recipe here for sweet and spicy wings.

5. Teriyaki Wings - Instead of using the house rub, combine 1 teaspoon each of Chinese Five Spice, ground ginger, ground coriander, garlic powder, fresh ground black pepper, and sea salt and roast as directed above. When wings are done toss in a sauce of 2 tablespoons crushed organic pineapple, 1 tablespoon of Coconut Aminos, 1 teaspoon of Sesame Oil, and 1 teaspoon of Red Boat Fish Sauce

6. Masala Curry Wings - Instead of using just the house rub, combine 2 tablespoons of the house rub with 2 teaspoons of masala curry powder and 1 teaspoon of Chinese Five Spice and roast as directed above.

7. Tomato BBQ Wings - Roast as directed above and toss in your favorite Paleo BBQ Sauce. Tessamae's sells a great one you can buy at Whole Foods, or you can make your own, like this great recipe.

8. Carolina Gold BBQ Wings - Roast as directed above and use my Carolina Gold BBQ Sauce for a tomato-free, mustard BBQ style wings!

9. Alabama White BBQ Wings - Roast as directed above, and when the wings are still hot from the oven, toss with a sauce made of 4 tablespoons of your favorite Paleo Mayo ( I like this one and this one)1 teaspoons of honey, 1 teaspoon of apple cider vinegar, 1 teaspoon of lemon juice, dash of hot sauce and a teaspoon of fresh ground pepper - trust me, it's freaking delicious.

10. Greek Style Wings - Instead of using the above house rub, combine 1 teaspoon of garlic powder, 2 tablespoons of dried oregano, 1 teaspoon of paprika, 1 teaspoon of salt, 1 teaspoon of fresh ground pepper, and use olive oil to baste. When the wings are done, toss in a greek vinaigrette. For bonus points, pulse a large handful of kalamata olives (pitted!) in the food processor until they form a paste, and add that to the vinaigrette before tossing over the wings for an olive-y, tangy wing sauce.

11. Caesar Wings - Roast wings as directed above. Make the Caesar sauce using this recipe from Ina Garten, but use a homemade paleo mayo instead of store bought. This sauce is absolutely delicious, and the anchovy paste really makes it special. I used this one that is made with Wild Caught Anchovies. Top the wings with capers fried in olive oil for a minute until they pop open for an extra tangy bite!

This last recipe for Caesar Wings is my new favorite! I could eat the Caesar Sauce on literally anything, but it truly sings on some hot wings! I hope you guys enjoyed this round-up, and let me know what you think of my pictures with my new camera! Happy Super Bowl Sunday!

***Disclaimer: Some links within my posts are affiliate links. When you click on them and purchase a product it helps to support the costs of running this blog. Thanks!***

Katy's House Rub

This recipe is not new, and in fact it was my first post ever. However, I just recently got a new camera, and it was high time I improved the photos!

For my internship while I was in Culinary School, I worked at a fine dining Southwestern restaurant in Atlanta, and they used a rub similar to this one for almost everything. I say almost like this one because it was a little more involved. All of the spices we used at the restaurant came in whole, and we toasted and ground them ourselves. Also, we didn't use a pre-made chili powder, but we ground up dried whole chili peppers and used our own blend. This was a long process that would take over an hour to make a humongous batch of the house rub, and while it was delicious, I don't always do those extra steps at home.

Even though I use pre-ground spices, I try to always use organic spices whenever possible, and simply making the rub myself makes for a fresher spice blend. I almost always prefer this rub to any store bought rub.

This rub is delicious on anything from roasted chicken, salmon, shrimp, steaks, pork chops, and as a seasoning for sweet potato fries! I suggest making as big a batch as you can!

Katy's House Rub

Combine all the following ingredients and store in an airtight container.

1 Tablespoon each of:

Organic Granulated Garlic
Chili Powder
Smoked Paprika
Sweet Paprika
Sea Salt (I use pink sea salt)
Ground Cumin
Ground coriander
Dried Oregano

2 teaspoons each of:
Fresh Ground Pepper
Ground Cinnamon

*optional:
1 tablespoon of Coconut Sugar - at the restaurant, we included brown sugar, but just a small amount of coconut sugar gives you the same sweetness with that caramel undertone. I don't always add it, depending on if I am staying away from sweeteners, but if you like to have some sweetness, this is a great option!

***Disclaimer: Some links within my posts are affiliate links. When you click on them and purchase a product it helps to support the costs of running this blog. Thanks!***

 

My New Favorite Mashed Cauliflower

When I first went Paleo, I tried making mashed cauliflower once and I miserably failed. It was gross, lumpy and watery at the same time, and didn’t taste good at all. I boiled it - ew. I used to love mashed potatoes and this was not an acceptable substitute. I was so turned off, I didn’t try again for at least a year and a half. Then the Urban Poser revealed the secret to the best mashed cauliflower with her Paleo Cauliflower Mash-Tinis. That woman is a genius, I swear. Go stalk her blog.

There is also a very similar method described in Beyond Bacon that uses lard, and I have made that version MANY MANY times as well. YUM. If you need a dairy-free recipe, I highly suggest you get that book! (hello, you need to get that book for Christmas!) Sadly, right now I don’t have a very good source for lard, so I am out. So I have come up with new flavorings that are my special touch on this already perfected method. I now love mashed cauliflower and make it once a week – at least. 

Ingredients:

1 large head of Organic Cauliflower
5 tablespoons of grassfed butter or ghee
1 ½ teaspoons of Tessemae’s Cracked Pepper Roasted Garlic Puree
1 tablespoon of chopped chives
Sea Salt to taste (usually 1-2 teaspoons)

Method:

11.  Trim all the “fluffy” parts of the cauliflower head, and reserve the “stalk-y” parts for something else. This step is crucial for a creamy result. You can read more about this in the Urban Poser’s recipe.

22.   Bring one inch of water to a boil in a pot, and steam the trimmed florets for 11-12 minutes until they can be pierced easily with a paring knife.

33. Quickly transfer the steamed florets to a food processor and puree together with the butter/ghee, roasted garlic puree, and salt. Scrape down the sides at least once, and puree until the mixture is completely creamy.

44.  Add the chives and pulse a few times to incorporate.

55. Serve immediately. I dare you not to lick the bowl clean!

Toasted (not) Peanut Butter and Jelly Sandwich 'Katybars'

Before you think I'm crazy, no - I haven't lost my mind and gone back to eating peanut butter. I'm pretty against peanuts and peanut butter now, but I used to love them. Now I just have too many reasons to avoid peanuts. For one, most peanut butter is loaded with sugar, which I don't eat anymore. Two - peanuts aren't really a nut, they are a legume, and I don't eat those anymore. Neither sugar nor legumes are part of a Paleo or Primal diet because they both cause inflammation, which leads to chronic illnesses. Have you read my post "What the heck is Paleo anyway?" If not, it might clear up some confusion you are having right now. If you aren't sold that peanuts are pretty bad for you, you can read these two articles from Mark's Daily Apple (1 & 2). He does a great job of explaining the science-y stuff!

BUT if you are already on the Paleo train with me, and get why we stay away from sugar and peanuts, you probably still miss a good peanut butter and jelly sandwich like I do. My paternal grandmother, Eloise, who I call "Gaga," used to make me the most special PB&J ever. She would lovingly cut off the crusts, lightly BUTTER the outside of the sandwich and stick the whole thing in the toaster oven until it was warm, crunchy and gooey. I thought she was a genius. I still do actually. She is an amazing woman, and without her I would not be the same person I am today. She has leopard print carpet in her house, and she was into animal prints and lime green way before Snooki was (unfortunately) a household name. She loves a party, she loves sunsets on the beach, and a good glass of red wine at the end of the day. Everyone who meets my grandmother can instantly tell that there is something special about her that radiates from her soul.

Ian and I had the privilege of living with my grandmother for a few years, and in that time, we became even closer, and she also came to genuinely love Ian. She would tell me all the time that he was the one I needed to hold onto for the rest of my life, and she was completely right. We moved in with my grandmother not long after my grandfather passed away from pancreatic cancer. My grandmother was in the early stages of dementia, and she referred to us as her "roommates." I miss that time so much, and I miss her. We live 7 hours away now, and her short term memory has gotten much worse, and she now has 24 hour care in her home. Every time I talk to her on the phone it is pretty hard because she asks over and over if me and Ian will come back to be her roommates again. Even though her memory has gotten pretty bad, she has never forgotten Ian's name, and she always tells me that she misses him too. She remembers that she could always tell when he came home from work because she could hear him singing on his way in the house.

Anyway, I know you guys just want to get to the recipe, but I just wanted to explain a little background of why this particular flavor of a toasted peanut butter and jelly sandwich is so special to me. Like that scene in Ratatouille where the food critic takes one bite and is immediately brought back to his mother's kitchen, when I first made and tested this new bar, the flavor was spot on like a toasted peanut butter and jelly sandwich that my grandmother used to make for me when I was a child.

There are tons of recipes out there for homemade larabars, but this is my addition to the growing pile. These are nut and peanut free, as I have used sunflower seeds, and they are also made with raisins, instead of dates, so they are a little more affordable. Since they are nut free, you can probably make them to take to school if your child is in a nut-free classroom.

Toasted (not) Peanut Butter and Jelly Sandwich 'Katybars'

Ingredients:

16 oz of raw sunflower seeds (I used Trader Joe's Brand)
16 oz of Organic Thomson Seedless Raisins (again, I used Trader Joe's Brand)
1 tablespoon of grassfed butter or ghee (optional)
1 1/2 teaspoons of sea salt

Directions:

1. In a large saute pan or skillet, melt the butter or ghee. Add the sunflower seeds and toast over medium heat for about ten minutes, stirring constantly to prevent burning. (**If you do not eat butter because you have a milk allergy, you can omit the butter and just toast the sunflower seeds the same way, but dry, without any added oil. It is not necessary, it just adds to the toasted flavor!)
2. Once the sunflower seeds are toasted, add them into a large food processor, and process for about 30 seconds.
3. Add in the raisins and salt, and process another few minutes until the mixture comes together in a sticky ball.
4. Line a cookie sheet with parchment paper and spread out the mixture onto a third of the pan.
5. Place another peiece of parchment paper on the top, and using a roling pin, smooth out the top so that you have one even layer.
6. Place in the fridge for 10-20 minutes, then use a sharp knife to cut into bars. You can also use cookie cutters to cut out fun shapes if you like.
7. This makes about 20 bars, depending on how large you cut them. Store in the fridge if you used the butter, or store in an airtight container on the counter if not.

I hope you guys love these as much as I do! If you grandmother is somewhere close by, go hug her for me, since I can't hug mine! I implore you guys to always be patient with someone suffering from short term memory problems. They are going to repeat things over and over, and I encourage you to just keep responding as if they haven't already told you that story. Their words are just as important, even if they aren't brand new each time. Even though my grandmother repeats herself all day, she has such a passion for life, and she refuses to give up, no matter how hard life has been for her at times. She has definitely made her life count, and I hope that someday I can be as good a grandmother to my grand kids as she was to me.

Fall Party Salad

Most people who "go paleo" are making pretty good choices when they are at home, but they get nervous when venturing out of their cave. What do I do when I go to a party? Am I going to be able to eat anything? If I don't eat something that everyone else is, will I look weird or rude?

Here's the solution: offer to bring something, and make sure it's something you can eat. There are tons of options, but I really like to bring a salad. I know, you must think I'm crazy for bringing a bunch of leaves and vegetables and thinking that it will be a hit -- but guess what? Every time I bring a salad people go nuts! I don't just go to the store and pick up one of those pre-made salads that's boring--I make a hand-crafted, artisan style salad that has enough elegance that people just HAVE to try it.

If you are just now joining me and haven't read all my posts, my caveman just recently got a new job and we moved to Virginia Beach. The people on his team at work, and his boss, and his boss's boss, are all AWESOME fun people. Everyone is a little different, from different age groups, different ethnicity, but all of them have a great sense of humor and love a party. This is the busy season for Ian's particular field, and to kick off the season, a month or so ago his boss had a cookout at her house, and invited everyone and their families. I asked if I could bring something, and she told me what a few other people were bringing. One of the couples was bringing their signature dish of Spanish Rice and Beans, which had their own flare because they are originally from the Dominican Republic. She mentioned a few other dishes, and I decided to make my Cuban Salad with fresh Avocado Vinaigrette. The only difference to the original recipe was that I added some hard chorizo, so that the salad had a little protein in it. That way, if I was unsure about eating anything else, I knew I could eat my dish, and be satisfied. Everyone absolutely LOVED the salad, and especially the dressing. It was different, but also had some familiar aspects that people were comfortable with, and just about everyone asked for the recipe for the dressing. The Dominican couple even took the leftover dressing home! Big success.

Fast forward to this month, and Ian's boss threw another party and this time ASKED me to bring a salad! "The one you made last time was so good!" So this time, I decided to make a fall salad inspired by what was fresh at the market on Saturday morning.

This salad is meant to feed a crowd, so if you are just making it for your family, cut the recipe in half. Or, make the whole amount, and then you can keep it in your fridge for a few days and serve on the side of a couple of meals.
 

Fall Party Salad

For the Salad
2 bags of Organic, pre-washed Arugula (I used Trader Joe's)
1 small red onion, very thinly sliced
2 small, or one large butternut squash, large diced (about 4 cups - you can also buy pre-cut butternut squash in a lot of stores now if you want to take a shortcut)
1 cup of organic raisins
1 teaspoon of melted coconut oil
1 teaspoon of maple syrup
1 teaspoon of cinnamon
1 teaspoon of sea salt

1. Pre-heat your oven to 400. Combine the diced butternut squash with coconut oil, maple syrup, cinnamon and sea salt and toss well to coat.
2. Roast the squash on a cookie sheet in a single layer for 30-45 minutes until the squash is starting to brown on the edges and is cooked through. Cool on the counter while assembling the rest of the salad.

For the toppings:

Spiced Pepitas
2 cups of raw pepitas (pumpkin seeds)
1 teaspoon of coconut oil
1 teaspoon of maple syrup
2 teaspoons of my House Rub
1 teaspoon of salt

1. Combine all the ingredients and spread out in a single layer on a cookie sheet. Toast in the oven for 15-20 minutes at 400 until the seeds are toasted and brown, but not burnt. Keep and eye on them and stir a few times during cooking. *I did this step while also cooking the butternut squash.

Prosciutto Wrapped Pears
2 4oz. packages of prosciutto
3 pears, cored and sliced into wedges

1. Cut the prosciutto slices into 3-4 strips per peice, using kitchen shears.
2. Wrap one strip of prosciutto around each pear slice, and layer the pears on a serving platter in a fan.

Manchego Cheese Shavings
3-4 oz block of Manchego Cheese
vegetable peeler

Manchego cheese is like a Spanish version of Parmesan, but made from sheep's milk and aged for a LONG time. It's nutty like Parmesan, but it can be easier on the tummy since it is made from sheep's milk instead of cow's. I found it at Trader Joe's, but I have also seen it in lots of "nice" grocery stores in their specialty cheese section. Use a vegetable peeler to shave the block of cheese into delicate shaves, and serve on the side of the salad in a bowl as an "optional" topping for those who like cheese. You can also substitute Parmesan if you can't find Manchego.

Maple Mustard Balsamic Dressing

3 tablespoons of whole grain mustard
3 tablespoons of maple syrup
2 tablespoons of minced shallots, or red onions
1 tablespoon of minced fresh garlic
3/4 cup of aged balsamic vinegar
1 1/4 cups of extra virgin olive oil
1-2 teaspoons of salt, based on your taste
lots of fresh ground pepper

1. Mix together all the ingredients but the oil in a large bowl. Let this sit for five minutes. The vinegar will disolve the salt and start to soften the shallots and garlic.
2. Slowly, whisk in the olive oil in a steady stream. You can also do this step in a blender if you prefer.
3. Store the salad dressing in a glass mason jar for up to a week.

Whenever I bring a salad, I either arrange the toppings in groups like I did with the Cuban Salad, or I put some on the side like with this salad. That way, if someone doesn't do pork, dairy, or seeds, they can leave those things off the salad.

I hope you enjoy this fall party salad as much as we did! Making an artisan salad is so much fun, and your guests don't even have to know that it is technically "paleo" or "primal." They will just enjoy a gourmet dish that looks and tastes like it came from a fancy restaurant. You will be surprised how many people will eat a fun salad, even if they claim they don't like vegetables. And if they don't? MORE FOR YOU! This salad keeps great to have as leftovers! But more often than not, when you bring any kind of homemade dish, paleo or not, people appreciate the effort you went to prepare real food, so don't be shy to bring a paleo dish to a party. Take real food, prepared with love, and take it with confidence! Have a great week everybody!