Author Archives: Patsy L Holden

Chocolate Fat Bombs

by

0

Enjoy healthy treats in the form of delicious keto-friendly raw chocolate fat bombs!

16683944_10211319865328959_6802326990958521642_n

You will need:

  1. For one recipe, choose at least 3 different healthy fats.  You will need 3 equal portions of each one to make your recipe, make as many or as little fat bombs as you want.

Recommended fats include: Raw nuts butters (almond, macadamia, walnut, pecan, etc) – Cold-pressed coconut oil

Grass-fed, unsalted butter – Ghee – MCT oil – Cream cheese

(My recipe is 1/3 raw almond butter, 1/3 grass-fed butter, 1/3 cold-pressed coconut oil.)

2. Chocolate powder

(I use the Bulletproof chocolate powder)

3. Sweeten with any ketogenic-friendly sweetener – (stevia, monk fruit, Erythritol, small amounts of raw honey, a mixture of 2 or more of these)

(I use Swerve which is erythritol)

Optional – organic vanilla, nuts, coconut flakes, raw buckwheat groats, chia seeds, raw cacao nibs, etc.

Instructions:

Over very low heat, gently melt the fats in a pot, stir until smooth.

Add enough chocolate powder and Swerve until it tastes like you want.

Add vanilla and/or other ingredients for texture and added bulk.

Do not over-heat, it should only need to be lukewarm to be workable.

Divide into mini-muffin cups, freeze.  Should be ready-to-eat in about 15 minutes!

Enjoy several each day for delicious clean-burning energy!

Kale/nut/apple salad with balsamic vinegar/maple syrup dressing

by

0

DSCN7794

You can make a large batch of this, eat some immediately, then divide it into individual servings and have an easy-to-grab lunch or dinner the next day too!  It keeps well for a day or two in the refrigerator and in a container with a lid or plastic wrap to protect it from the open-air.

Ingredients:

large bunch of chopped kale, or a large bag of chopped kale from the produce area at most grocery stores

several handfuls of various raw nuts (pecans, sunflower seeds, sesame seeds, cashews, black seed, etc.)

1-3 diced apples, depending on how large your entire recipe is

handful of raisins and/or dried cranberries (optional)

Place ingredients in a large bowl.

For the dressing:

2/3 cup filtered water

1/2 cup 100% pure olive oil

1/4 cup balsamic vinegar

1 1/2 tbsp Bragg’s liquid amino

1 tbsp stone ground mustard

Whisk ingredient sin a bowl until thoroughly mixed and pour over the kale salad.  Massage into the kale, nuts and fruit until all the kale is moistened with the dressing.  

Refrigerator any un-eaten portion for up to 2 days.

 

 

Organic spelt/sprouted flour/coconut palm sugar chocolate chip cookies

by

0

DSCN7752

 

Note:  For a truly low-gluten cookie, and if you do not have the ability to sprout wheat berries, dehydrate them, and grind to a flour, then purchase sprouted whole wheat flour at this link.

 

Ingredients:

1 1/4 cup spelt flour

1 cup sprouted whole wheat flour

1 tsp baking soda

1/2 tsp Celtic or Himalayan sea salt

1 cup grass-fed butter (I use the “Kerrygold” brand from Publix)

1 cup coconut palm sugar

2 tsp vanilla

2 eggs

3/4 cup organic raisins

3/4 cup coconut chips or flakes

organic chocolate chips

1/2 cup pecans (optional)

 

Preheat oven to 357 degrees.  Sift flour with baking soda and salt, set aside.  Let butter soften in a bowl.  Add coconut palm sugar and beat until creamy/gritty.  Add vanilla and eggs, mixing until incorporated.  Gradually blend dry mixture into batter until it forms a dough, add chocolate chips, coconut chips raisins and nuts (optional).  Place 1-2 tablespoon servings on a baking sheet, bake for 9 to 11 minutes, or until golden brown.

Raw Cacao/Avocado/Maca Root/Antioxidant Almond Milkshake with Healthy Fats

by

0

DSCN7409

Serves 1, double for two people (use organic as much as possible)

You will need:

1/2 avocado

1/2 banana

1-2 tbsp dried cranberries (optional)

1/4 cup frozen blueberries (optional)

1-2 tbsp raw honey

1 tsp cinnamon

1 tbsp raw cacao powder

up to 1 cup almond milk

1 tbsp chia seed (optional)

1 tbsp cold-pressed coconut oil (optional)

1/2 tbsp Maca Root Powder

Blend with some ice cubes until a good smoothie consistency, enjoy!

Leafy green salad with vegetables tossed in balsamic dressing

by

0

DSCN7387

 

You will need:

Romaine, bok choy, spinach and kale leaves (or your favorite combo of leafy greens) chopped into bite-size pieces

Yellow squash, red onion, green bell pepper, radish, tomato etc. chopped into bite-size pieces

For the dressing:

Olive oil

Balsamic vinegar

Apple cider vinegar

Lemon juice

Dijon mustard (optional)

Garlic powder

Basil, cilantro, dill, oregano, or your favorite combo of herbs

Sea salt and fresh-ground black pepper

(Black sesame seeds, white sesame seeds, sunflower seeds, raw pumpkin seeds, etc can be used as extra toppings)

1.  Combine the oil and vinegar at a 3-to-1 ratio, (for example, 6 tbsp oil to 3 tbsp vinegar).  I like to use the balsamic and the apple cider vinegar together, half one and half the other, for my total vinegar ratio.  The balsamic vinegar gives it the taste I like, the apple cider vinegar gives me some extra health benefits.

2.  Once you have your oil/vinegar mixture the way you like it, squeeze some lemon into it, add about 1-2 tsp of the dijon mustard (optional), and then add some garlic powder and herbs in the amounts that you like.  Don’t be stingy, this is how you will flavor the salad and make it delicious!  Finally, top it off with some sea salt and black pepper and mix well.

3.  Toss the chopped vegetables with the oil and vinegar mixture, then add to the leafy greens for a salad that fills you up and tastes great!

Wild Rice and Grouper Soup

by

0

DSCN7274

Serves 2-3

You will need:

1/2 lb wild-caught grouper cheeks

1/4 cup uncooked wild rice

1 medium onion, diced

1 large tomato, diced

2 medium white potatoes, diced

1 tbsp chili powder

1/2 tbsp ginger powder

3 cloves garlic, minced

1 tsp garlic powder

3/4 tbsp turmeric powder

1 tbsp tamarind paste

1-2 tbsp coconut palm sugar

2 tbsp chopped chives

3/4 tbsp chopped cilantro

coconut oil

Sea salt and fresh ground pepper

1.  Cook rice, set aside.

2.  Meanwhile, in a large sauce pan/pot, heat 1 tbsp oil and cook onion for a few minutes, then add 6-8 cups of filtered water and bring to a mild boil.

3.  Add potatoes and cook for about ten minutes.  Then add tomatoes, spices (not the fresh green herbs) and more water if needed.  Season with sea salt and water.

4.  Add fish pieces and keep the water at a simmer for about 10-15 minutes, until fish is fully cooked.  Add rice, fresh cilantro and chives, serve hot.