Ingredients:
½ cup organic pitted dried dates
½ cup unsweetened organic shredded coconut
1 bar (100gm) unsweetened 100% cacao baking chocolate, melted
1 teaspoon raw honey
½ teaspoon pure vanilla extract
*Makes approximately 12 chocolate covered coconut and date balls
Directions:
In a food processor, blend together the dates and shredded coconut. Shape the mixture into balls about 3/4-inch round. Place onto baking sheet.
*If the mixture seems to dry, add some coconut oil to add some moisture.*
To melt chocolate, place chocolate in the top of a double boiler over hot, but not boiling, water. Stir occasionally, until it is smooth and melted. When melted, add the honey and vanilla.
Dip each ball in the melted chocolate using 2 spoons to cover the ball completely with chocolate and remove when completely coated. Place coated balls on a baking sheet lined with a piece of parchment paper. Sprinkle each ball with shredded coconut. Refrigerate until firm. Store in airtight container in refrigerator.
*You can also add 1 tablespoon of 100% cacao powder to the date and shredded coconut mixture for a double chocolate version.
Paleo Chocolate Pudding
Ingredients:
1 large very ripe Avocado
3 tablespoons Cocoa Powder, (100% cacao)
1-2 tablespoons Raw Honey
Directions:
Cut avocado in half and scoop into food processor. Add the cocoa powder and honey, blend until it has the consistency of pudding.
*You can also add 1 very ripe banana.
1 large very ripe Avocado
3 tablespoons Cocoa Powder, (100% cacao)
1-2 tablespoons Raw Honey
Directions:
Cut avocado in half and scoop into food processor. Add the cocoa powder and honey, blend until it has the consistency of pudding.
*You can also add 1 very ripe banana.
Applesauce
Ingredients:
6 McIntosh apples (or another apple of your choice)
1-teaspoon cinnamon
Directions:
Preheat oven to 325 degrees F. You can core the apples, but you don’t have to. Remove skin from 1/2-inch around top of apples at the opening. Place apples in casserole dish or pan and bake for approximately 45 minutes to 1 hour. Remove from heat. Let the apples cool. Remove peel and cut up apples and place in a food processor. Add cinnamon and blend together.
*Option: Mix in raisons.
6 McIntosh apples (or another apple of your choice)
1-teaspoon cinnamon
Directions:
Preheat oven to 325 degrees F. You can core the apples, but you don’t have to. Remove skin from 1/2-inch around top of apples at the opening. Place apples in casserole dish or pan and bake for approximately 45 minutes to 1 hour. Remove from heat. Let the apples cool. Remove peel and cut up apples and place in a food processor. Add cinnamon and blend together.
*Option: Mix in raisons.
Frozen Chocolate-Covered Bananas
Ingredients:
4 large ripe bananas, peeled and cut into thirds crosswise
3/4 cup dark unsweetened 100% cacao baking chocolate, melted
1/4 cup shredded unsweetened coconut
Directions:
Line a baking sheet with parchment or wax paper. Insert a skewer into the cut end of each banana third (optional).
To melt chocolate, place chocolate in the top of a double boiler over hot, but not boiling, water. Stir until melted.
Cover each piece of banana with melted chocolate and sprinkle with coconut. (Reheat chocolate, as needed, to keep it melted.) Place the bananas on the baking sheet and freeze until frozen, about 2 hours.
*When slicing the banana, you can also make smaller pieces for a bit size treat.
4 large ripe bananas, peeled and cut into thirds crosswise
3/4 cup dark unsweetened 100% cacao baking chocolate, melted
1/4 cup shredded unsweetened coconut
Directions:
Line a baking sheet with parchment or wax paper. Insert a skewer into the cut end of each banana third (optional).
To melt chocolate, place chocolate in the top of a double boiler over hot, but not boiling, water. Stir until melted.
Cover each piece of banana with melted chocolate and sprinkle with coconut. (Reheat chocolate, as needed, to keep it melted.) Place the bananas on the baking sheet and freeze until frozen, about 2 hours.
*When slicing the banana, you can also make smaller pieces for a bit size treat.
Zucchini Chocolate Chip Bread (Or Mini-Muffins)
Ingredients:
¼ cup coconut flour
¼ teaspoon sea salt
¼ teaspoon baking soda, (gluten and aluminum free)
1 teaspoon cinnamon
2 eggs
¼ cup coconut oil
½ teaspoon pure vanilla extract
1-2 tablespoons raw honey
½ cups grated zucchini (do not pack down when measuring)
½ cup unsweetened dark chocolate chips, or unsweetened bakers chocolate, chopped, (100% cacao) .
Directions:
In a medium bowl, combine coconut flour, salt, baking soda and cinnamon. In a large bowl, combine eggs, oil, honey and zucchini. Mix dry ingredients into wet thoroughly. Stir in chocolate chips. Grease a pan (or you can use a muffin tin), with coconut oil and lightly dust with coconut flour. Spoon approximately 1 tablespoon of batter into each muffin tin. Bake at 350° for 18-22 minutes. Cool and serve.
*For banana bread, replace the zucchini with a very ripe banana, mashed and if you like you can add walnuts or any nuts of your choice.
¼ cup coconut flour
¼ teaspoon sea salt
¼ teaspoon baking soda, (gluten and aluminum free)
1 teaspoon cinnamon
2 eggs
¼ cup coconut oil
½ teaspoon pure vanilla extract
1-2 tablespoons raw honey
½ cups grated zucchini (do not pack down when measuring)
½ cup unsweetened dark chocolate chips, or unsweetened bakers chocolate, chopped, (100% cacao) .
Directions:
In a medium bowl, combine coconut flour, salt, baking soda and cinnamon. In a large bowl, combine eggs, oil, honey and zucchini. Mix dry ingredients into wet thoroughly. Stir in chocolate chips. Grease a pan (or you can use a muffin tin), with coconut oil and lightly dust with coconut flour. Spoon approximately 1 tablespoon of batter into each muffin tin. Bake at 350° for 18-22 minutes. Cool and serve.
*For banana bread, replace the zucchini with a very ripe banana, mashed and if you like you can add walnuts or any nuts of your choice.
Coconut Cupcakes
Ingredients:
3 eggs
½ cup coconut oil
1-2 tablespoons raw honey
½ teaspoon pure vanilla extract
3 eggs
½ cup coconut oil
1-2 tablespoons raw honey
½ teaspoon pure vanilla extract
1/4 cup coconut flour
1/4 cup unsweetened shredded coconut
½ teaspoon sea salt
½ teaspoon baking soda, (gluten and aluminum free)
Directions:
In a small bowl, blend eggs, coconut oil, honey and vanilla with a hand mixer. Add coconut flour, salt, baking soda and shredded coconut. Allow batter to sit and thicken just a bit. Grease cupcake pan with coconut oil. Spoon ¼ cup cupcake batter into each cupcake mold. Bake at 350° for 15-20 minutes. Remove cupcakes from oven and allow to cool for 20 minutes. Frost with your choice of frosting.
1/4 cup unsweetened shredded coconut
½ teaspoon sea salt
½ teaspoon baking soda, (gluten and aluminum free)
Directions:
In a small bowl, blend eggs, coconut oil, honey and vanilla with a hand mixer. Add coconut flour, salt, baking soda and shredded coconut. Allow batter to sit and thicken just a bit. Grease cupcake pan with coconut oil. Spoon ¼ cup cupcake batter into each cupcake mold. Bake at 350° for 15-20 minutes. Remove cupcakes from oven and allow to cool for 20 minutes. Frost with your choice of frosting.
Chicken Burgers
Ingredients:
1-pound ground free-range chicken
¼ teaspoon salt (optional)
¼ teaspoon coarse grind black pepper
¼ teaspoon ground cumin
¼ teaspoon ground cayenne pepper
¼ teaspoon chili powder
¼ cup parsley
¼ cup cilantro
1 clove of garlic, finely chopped
¼ cup Spanish onions, chopped
1 leek, finely chopped
½ cup zucchini, shredded
1 cup baby spinach, chopped
1 egg
Directions:
Preheat grill. In a large bowl, add the ground chicken and all of the spices. Using clean hands, add and the remaining ingredients and continue to combine the mixture. Form the chicken mixture into patties. Place the burgers on the grill and cook for about 7 minutes on each side.
*Serve the burgers on their own or with guacamole. You can even top these burgers with tomatoes, green onions, etc. and wrap in a piece of boston lettuce.
1-pound ground free-range chicken
¼ teaspoon salt (optional)
¼ teaspoon coarse grind black pepper
¼ teaspoon ground cumin
¼ teaspoon ground cayenne pepper
¼ teaspoon chili powder
¼ cup parsley
¼ cup cilantro
1 clove of garlic, finely chopped
¼ cup Spanish onions, chopped
1 leek, finely chopped
½ cup zucchini, shredded
1 cup baby spinach, chopped
1 egg
Directions:
Preheat grill. In a large bowl, add the ground chicken and all of the spices. Using clean hands, add and the remaining ingredients and continue to combine the mixture. Form the chicken mixture into patties. Place the burgers on the grill and cook for about 7 minutes on each side.
*Serve the burgers on their own or with guacamole. You can even top these burgers with tomatoes, green onions, etc. and wrap in a piece of boston lettuce.
Brazilian Chicken with Coconut Milk
Ingredients:
1 teaspoon ground cumin
1 teaspoon ground cayenne pepper
1 teaspoon ground turmeric
1 teaspoon ground coriander
1 pinch of ground cloves
4 skinless, boneless chicken breast halves
Coarse grind black pepper
2 tablespoons of coconut oil
1 Spanish onion, chopped
2 jalapeno peppers, seeded and chopped
2 cloves of garlic, minced
3 tomatoes, seeded and chopped (optional)
1 (14oz) can coconut milk1 bunch chopped fresh cilantro or parsley
Directions:
In a bowl, mix the cumin, cayenne pepper, turmeric, coriander and pepper. Place the chicken (either whole or cut up into pieces), in the bowl and coat all sides with the spice mixture.
(Another option is to combine all of the spices with half a can of coconut milk in a bowl and then add the chicken and allow to marinate).
Heat 1 tablespoon of coconut oil in a skillet over medium heat. Place the chicken in the skillet. Cook 10 to 15 minutes on each side, until no longer pink and juices run clear. Remove from heat and set aside. (Or grill chicken on the barbeque).
Heat the remaining coconut oil in the skillet. Cook and stir the onion, jalapeno peppers, and garlic for 5 minutes, or until tender. Mix in the tomatoes (optional) and continue cooking 5 to 8 minutes. Stir in the coconut milk. Serve over the chicken or as a dipping sauce.
1 teaspoon ground cumin
1 teaspoon ground cayenne pepper
1 teaspoon ground turmeric
1 teaspoon ground coriander
1 pinch of ground cloves
4 skinless, boneless chicken breast halves
Coarse grind black pepper
2 tablespoons of coconut oil
1 Spanish onion, chopped
2 jalapeno peppers, seeded and chopped
2 cloves of garlic, minced
3 tomatoes, seeded and chopped (optional)
1 (14oz) can coconut milk1 bunch chopped fresh cilantro or parsley
Directions:
In a bowl, mix the cumin, cayenne pepper, turmeric, coriander and pepper. Place the chicken (either whole or cut up into pieces), in the bowl and coat all sides with the spice mixture.
(Another option is to combine all of the spices with half a can of coconut milk in a bowl and then add the chicken and allow to marinate).
Heat 1 tablespoon of coconut oil in a skillet over medium heat. Place the chicken in the skillet. Cook 10 to 15 minutes on each side, until no longer pink and juices run clear. Remove from heat and set aside. (Or grill chicken on the barbeque).
Heat the remaining coconut oil in the skillet. Cook and stir the onion, jalapeno peppers, and garlic for 5 minutes, or until tender. Mix in the tomatoes (optional) and continue cooking 5 to 8 minutes. Stir in the coconut milk. Serve over the chicken or as a dipping sauce.
Ground Beef with Bacon
Ingredients:
4 strips of bacon
2-3 cups of frozen kale
1 pound of grass fed extra lean ground beef
½ Spanish onion, chopped
1-2 green onions
Hot peppers (optional)
1 clove of garlic
1 teaspoon virgin coconut oil
Coarse grind black pepper
Cayenne pepper
Chili powder
Directions:
Chop up 4 strips of bacon and sauté in a frying pan over medium heat. Once cooked, add about 2-3 cups chopped kale, (the amount is according to your preference). Sauté for 1-2 more minutes, continuously stirring. Then remove from pan and use bacon grease and sauté ½ a cup of Spanish onions and one clove of garlic chopped in half in the same pan. Add 1 pound of grass fed extra lean ground beef and brown. You may have to add at least a teaspoon of coconut oil to the pan as well. Add spices, (coarse grind black pepper, cayenne pepper, and chili powder..salt is not necessary because of the bacon). Add 1-2 green onions and some chopped hot peppers, (and whatever other vegetable you like) add the bacon and kale mixture and continue cooking the mixture while stirring together.
This meat mixture is also good to use for making stuffed peppers, cabbage rolls, it can be added to scrambled eggs or on top of a lettuce salad.
4 strips of bacon
2-3 cups of frozen kale
1 pound of grass fed extra lean ground beef
½ Spanish onion, chopped
1-2 green onions
Hot peppers (optional)
1 clove of garlic
1 teaspoon virgin coconut oil
Coarse grind black pepper
Cayenne pepper
Chili powder
Directions:
Chop up 4 strips of bacon and sauté in a frying pan over medium heat. Once cooked, add about 2-3 cups chopped kale, (the amount is according to your preference). Sauté for 1-2 more minutes, continuously stirring. Then remove from pan and use bacon grease and sauté ½ a cup of Spanish onions and one clove of garlic chopped in half in the same pan. Add 1 pound of grass fed extra lean ground beef and brown. You may have to add at least a teaspoon of coconut oil to the pan as well. Add spices, (coarse grind black pepper, cayenne pepper, and chili powder..salt is not necessary because of the bacon). Add 1-2 green onions and some chopped hot peppers, (and whatever other vegetable you like) add the bacon and kale mixture and continue cooking the mixture while stirring together.
This meat mixture is also good to use for making stuffed peppers, cabbage rolls, it can be added to scrambled eggs or on top of a lettuce salad.
Lettuce Tacos
Ingredients:
1 pound extra lean ground beef or extra lean ground turkey
1 clove garlic
¼ Spanish onion
½ yellow or red bell pepper
Hot peppers (as much as you like)
2 green onions
Parsley (fresh or dried)
Coarse grind black pepper
Pinch of cayenne pepper (optional)
Pinch of chilli powder (optional)
Pinch of cumin (optional)
1 tablespoon coconut oil
Grape tomatoes (as many as you like)
Avocado (as much as you like)
Lettuce
Directions:
Heat 1 tablespoon of oil in a pan over medium high heat. Add onions and garlic. Add meat and brown 2 or 3 minutes. Add peppers, green onions and spices and keep stirring together for another 3 to 5 minutes. Reduce heat to medium low and simmer until ready to serve. Add goat cheese and allow to melt, (optional).
Dice toppings, (grape tomatoes, avocado, green onion and any other toppings you like).
Place meat mixture in lettuce leaves and add preferred toppings.
*Same meat mixture can be added to scrambled eggs.
1 pound extra lean ground beef or extra lean ground turkey
1 clove garlic
¼ Spanish onion
½ yellow or red bell pepper
Hot peppers (as much as you like)
2 green onions
Parsley (fresh or dried)
Coarse grind black pepper
Pinch of cayenne pepper (optional)
Pinch of chilli powder (optional)
Pinch of cumin (optional)
1 tablespoon coconut oil
Grape tomatoes (as many as you like)
Avocado (as much as you like)
Lettuce
Directions:
Heat 1 tablespoon of oil in a pan over medium high heat. Add onions and garlic. Add meat and brown 2 or 3 minutes. Add peppers, green onions and spices and keep stirring together for another 3 to 5 minutes. Reduce heat to medium low and simmer until ready to serve. Add goat cheese and allow to melt, (optional).
Dice toppings, (grape tomatoes, avocado, green onion and any other toppings you like).
Place meat mixture in lettuce leaves and add preferred toppings.
*Same meat mixture can be added to scrambled eggs.
Italian Sausage Meatballs
Ingredients:
1 pound extra lean ground beef (or ½ extra lean ground turkey and ½ extra lean ground beef)
500 gm sweet or hot Italian sausage
2 cloves garlic
¼ cup roughly chopped flat leaf parsley (or dried parsley)
¼ small Spanish onion, roughly chopped (or blended in food processor)
¼ red onion, roughly chopped (or blended in food processor)
1 zucchini (optional)
2 eggs
1 teaspoon red pepper flakes (optional)
Coarse grind black pepper
Coconut oil
Directions:
Remove the Italian sausage from its casing. Mix all of the ingredients, (except for coconut oil), together until well combined. Roll the meatballs into the desired size.
To cook, heat coconut oil in a saute pan over medium to medium-high heat. Once hot, add the meatballs. Fry 5-7 minutes, until bottom is browned.
Turn meatballs to opposite side and fry until that side is nicely browned, another 5-7 minutes. Cut one open to determine if it is fully cooked on the inside. If not quite done, turn heat to low and cover pan for a few more minutes or put meatballs in a warm oven while you fry another batch.
*Option, add fresh herbs, (rosemary, thyme, oregano, etc.) to the above mixture.
You can also omit the turkey sausage and only use ground meat.
1 pound extra lean ground beef (or ½ extra lean ground turkey and ½ extra lean ground beef)
500 gm sweet or hot Italian sausage
2 cloves garlic
¼ cup roughly chopped flat leaf parsley (or dried parsley)
¼ small Spanish onion, roughly chopped (or blended in food processor)
¼ red onion, roughly chopped (or blended in food processor)
1 zucchini (optional)
2 eggs
1 teaspoon red pepper flakes (optional)
Coarse grind black pepper
Coconut oil
Directions:
Remove the Italian sausage from its casing. Mix all of the ingredients, (except for coconut oil), together until well combined. Roll the meatballs into the desired size.
To cook, heat coconut oil in a saute pan over medium to medium-high heat. Once hot, add the meatballs. Fry 5-7 minutes, until bottom is browned.
Turn meatballs to opposite side and fry until that side is nicely browned, another 5-7 minutes. Cut one open to determine if it is fully cooked on the inside. If not quite done, turn heat to low and cover pan for a few more minutes or put meatballs in a warm oven while you fry another batch.
*Option, add fresh herbs, (rosemary, thyme, oregano, etc.) to the above mixture.
You can also omit the turkey sausage and only use ground meat.
Coconut Chicken Fingers
Ingredients:
3-6 oz boneless skinless chicken breast
Coconut milk
1 egg
Coconut flour
Shredded unsweetened coconut
Coarse grind black pepper
1 tablespoon coconut oil
Directions:
Whisk together egg and coconut milk. Slice chicken into strips and season with pepper, (you can also add black pepper in the egg bath). Dip chicken pieces into the egg bath, then dredge them in the coconut flour. Dip the pieces back into the egg bath and then coat with dried coconut flakes.
Heat 1 tablespoon of oil in a pan over medium heat. Place chicken in the pan for approximately 4 minutes on each side.
*You can substitute chicken with fish or shrimp.
3-6 oz boneless skinless chicken breast
Coconut milk
1 egg
Coconut flour
Shredded unsweetened coconut
Coarse grind black pepper
1 tablespoon coconut oil
Directions:
Whisk together egg and coconut milk. Slice chicken into strips and season with pepper, (you can also add black pepper in the egg bath). Dip chicken pieces into the egg bath, then dredge them in the coconut flour. Dip the pieces back into the egg bath and then coat with dried coconut flakes.
Heat 1 tablespoon of oil in a pan over medium heat. Place chicken in the pan for approximately 4 minutes on each side.
*You can substitute chicken with fish or shrimp.
Coconut Crepes / Muffins
Ingredients:
¼ cup of coconut flour (unsweetened, should be cream in colour not bright white)
¼ cup of shredded coconut (organic, unsweetened)
¼ cup of coconut milk (organic milk, no additives or preservatives)
4 eggs
Pinch of cinnamon
Splash of pure vanilla extract
Fresh or frozen blueberries or banana or both, (or other fruit you prefer)
Coconut oil
Directions:
Combine coconut flour, shredded coconut, coconut milk, eggs, cinnamon and vanilla and mix until smooth. Add fruit. If using banana, mash banana before hand and add to mixture.
If you are making crepes:
Heat a small non-stick pan. Add oil to coat. Pour batter into the center of the pan spread evenly. Cook for 30 seconds and flip. Cook for another 10 seconds and remove.
If you are making muffins:
Oil a 6-muffin tin and add batter, (approximately ¼ cup of mixture for each muffin). Sprinkle shredded coconut on top of each muffin (optional). Bake at 350 degrees for 15 to 20 minutes.
¼ cup of coconut flour (unsweetened, should be cream in colour not bright white)
¼ cup of shredded coconut (organic, unsweetened)
¼ cup of coconut milk (organic milk, no additives or preservatives)
4 eggs
Pinch of cinnamon
Splash of pure vanilla extract
Fresh or frozen blueberries or banana or both, (or other fruit you prefer)
Coconut oil
Directions:
Combine coconut flour, shredded coconut, coconut milk, eggs, cinnamon and vanilla and mix until smooth. Add fruit. If using banana, mash banana before hand and add to mixture.
If you are making crepes:
Heat a small non-stick pan. Add oil to coat. Pour batter into the center of the pan spread evenly. Cook for 30 seconds and flip. Cook for another 10 seconds and remove.
If you are making muffins:
Oil a 6-muffin tin and add batter, (approximately ¼ cup of mixture for each muffin). Sprinkle shredded coconut on top of each muffin (optional). Bake at 350 degrees for 15 to 20 minutes.
Chicken Stir-Fry
Ingredients:
2 tablespoons coconut oil
1-2 cloves of garlic (depending on size and preference)
½ - 1 Spanish onion
3-4 boneless skinless chicken breasts
1 yellow or red bell pepper
Green, red, Napa, Chinese or Savoy cabbage (as much as you like)
2 large Portobello mushrooms, or 4-5 Crimini mushrooms
½ - 1 zucchini
¼ of fennel (optional)
Baby spinach (as much as you like)
1 avocado
Hot peppers (as much as you like)
2-3 green onions
Sunflower seeds or slivered almonds (optional)
Parsley (fresh or dried)
Coarse grind black pepper
Cayenne pepper
Cumin (optional)
Chili powder (optional)
Directions:
Heat 1 tablespoon of oil in a pan over medium heat. Add garlic and Spanish onions and stir. Slice the chicken into strips and place in the pan and brown for 4 minutes on each side and add spices. Remove from pan and set aside.
Heat remaining oil in a pan over high heat. Add the vegetables, (bell peppers, cabbage, mushrooms, zucchini, spinach, avocado and hot peppers).
Stir-fry quickly until the vegetables begin to soften. Add the chicken strips, combine well, add green onions seeds, nuts and continue to cook for 2-3 minutes.
*Add or omit vegetables and spices as per your preference.
2 tablespoons coconut oil
1-2 cloves of garlic (depending on size and preference)
½ - 1 Spanish onion
3-4 boneless skinless chicken breasts
1 yellow or red bell pepper
Green, red, Napa, Chinese or Savoy cabbage (as much as you like)
2 large Portobello mushrooms, or 4-5 Crimini mushrooms
½ - 1 zucchini
¼ of fennel (optional)
Baby spinach (as much as you like)
1 avocado
Hot peppers (as much as you like)
2-3 green onions
Sunflower seeds or slivered almonds (optional)
Parsley (fresh or dried)
Coarse grind black pepper
Cayenne pepper
Cumin (optional)
Chili powder (optional)
Directions:
Heat 1 tablespoon of oil in a pan over medium heat. Add garlic and Spanish onions and stir. Slice the chicken into strips and place in the pan and brown for 4 minutes on each side and add spices. Remove from pan and set aside.
Heat remaining oil in a pan over high heat. Add the vegetables, (bell peppers, cabbage, mushrooms, zucchini, spinach, avocado and hot peppers).
Stir-fry quickly until the vegetables begin to soften. Add the chicken strips, combine well, add green onions seeds, nuts and continue to cook for 2-3 minutes.
*Add or omit vegetables and spices as per your preference.
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