Holy shakshuka! We’re almost halfway to Whole30! If you thought there would be a turning where it just got easy…you’d likely be disappointed. Sorry not sorry to reveal the awful truth that the rollercoaster isn’t over yet and there will be days (or hours) where you feel like king of the world and others where you are seriously considering ending your Whole30 run. I’m guilty too. So together, let’s stick with it and gobble up these Whole30 delights in my Whole30 Survival Guide: Part Three. # Whole30 Snacks

By now your love (or hatred) for vegetables is likely boundless, you’ve mastered every type of breakfast sweet potato hash there ever was and either the monotony is soothing if you like routine, or driving you nuts if you’re a variety monster like me. However, hopefully there are things you’re starting to enjoy about Whole30, like the mid-afternoon sugar pangs that have started to subside (holy crapola our bodies have learned how to survive off something other than sugar for energy!) or increasing energy levels (amazing what food with substance can do) or maybe even seeing outward benefits (hello radiant skin). Let’s remind ourselves of all these good benefits to keep us on track and start thinking what life after Whole30 might look like.

Life after Whole30…have you thought about it yet?

What might you take away from this venture? What bad habits can you start to nix and what good ones can you incorporate into your everyday? For me, it’s more mindful snacking and skipping that nightly glass of wine. Don’t get me wrong, I will definitely still indulge in some vino, but it will be less habitual and more joyful.

I’ve also given some thought to Paleo.

My take on Paleo is that it’s a more sustainable version of Whole30 that allows you to incorporate foods back into your diet that aren’t going to upset your system or cause you to go haywire (for example, if dairy doesn’t bother you, you can have that Greek yogurt, but if pancakes always mean endless stacks, you stay away from them even if they include compliant ingredients like almond flour). Here’s a quick synopsis comparing the two:

Whole30 Restrictions:
-No sugar, real or artificial.
-No alcohol, even in cooking.
-No grains or gluten-free pseudo grains.
-No legumes or peanuts.
-No dairy, cow or sheep.
-No baked goods, junk food or treats that contain “approved” ingredients. For example, pancakes. The goal is to break the craving, not replace it with coconut flour pancakes.

Paleo Restrictions:
-No refined sugar (allows for honey, maple syrup and coconut sugar).
-Limited less processed alcohol (red wine, ciders, distilled spirits like vodka, gin & tequila without sugary mixers).
-No grains (however, you can make Paleo-friendly breads with ingredients like almond flour and coconut flour).
-No legumes or peanuts.
-No dairy, cor or sheep.
-Baked goods and treats with approved ingredients are allowed such as these Paleo Apple Hand Pies, this Chocolate Avocado Mousse, these Corn Bread Muffins or Paleo Banana Muffins.

The intent of Paleo is to eat like our ancestors, but in today’s modern world – more whole foods, but also conventional foods with clean ingredients. That’s something I can definitely get behind, especially if occasional non-compliant ingredients are allowed. I’ve done Whole30 before, so I know my triggers (sugar and dairy are no bueno for my skin) but for the most part, my body is happy. So, be choiceful of what works for you. If intuitive eating (eating what is right for your body) is more your jam and you’re done with restrictions, go for it. Start to think about what you might take away from this experience though.

Now for the recipes! See below for some of my fav new editions to my Whole30 repertoire. Note that the red pepper crema that is paired with the cauli steak is AWESOME as a veggie dip too, especially if you’ve been missing hummus. I hope you enjoy these as much as I did!

Whole30 Harissa Shakshuka with Cashew Ricotta (optional)
Serves: 4-6
Ingredients:
Shakshuka
– 3 T EVOO
– 1 yellow onion, chopped
– 1 red bell pepper, seeded and diced
– 3 cloves of garlic, minced
– 1 (28oz) can of crushed tomatoes
– 1 tsp ground cumin
– 1 tsp smoked paprika
– 2 T harissa paste
– 2 generous handfuls of fresh spinach
– 3/4 tsp salt
– 1/4 tsp black pepper
-6  large eggs

Cashew Ricotta (optional)
-1 1/2 C cashews, soaked overnight (or at least 4 hours)
-1/2 C water
-1 T apple cider vinegar or lemon juice
-1 clove of garlic
-2 T nutritional yeast
-dash of onion powder, salt and pepper

Directions:
Step 1: Heat oven to 375 degrees.
Step 2: Make the cashew ricotta, if including it in the recipe (highly recommended!) – this will add a creamy texture and temper the heat of the harissa, but you can certainly omit. Add all of the ricotta ingredients to a food processor and pulse until smooth and creamy. Scoop into a small bowl and set aside.
Step 3: Make the shakshuka by heating the olive oil in a large dutch oven or cast iron skillet over medium heat. Add the diced onions and red bell peppers. Cook stirring occasionally until softened – about 10-15 minutes. Add the garlic and cook until tender and fragrant, stirring frequently – about 1-2 minutes. Stir in the remaining ingredients through the black pepper and allow to simmer until the sauce thickens, about 10 minutes.
Step 3:  Create 6 small divots in the sauce. Gently crack the eggs in each of the divots. Transfer to the oven and bake until the eggs are just set, 7 to 10 minutes. Serve with pita bread, challah or other bread of your choice (shown with Simple Mills flatbread).

Cinnamon Persimmon Chia Pudding
Serves: 3-4
Ingredients:
Vanilla Cinnamon Chia Pudding
– 1 1/2 C unsweetened vanilla almond milk
– 1/2 tsp vanilla extract
– 1/4 tsp cinnamon
– sprinkle of cardamon
– 1/4 C + 2 T chia seeds
Persimmon Puree 
– 3 very ripe persimmons, stems removed
– 1/8-1/4 tsp cinnamon

Directions:
Step 1: Make the chia pudding by adding the almond milk and seasonings to a mason jar. Stir to combine. Add the chia seeds and stir until evenly distributed. Place in the refrigerator overnight. Note that I always recommend adding the chia seeds after you’ve mixed everything else together because the seeds very quickly start to clump and adhere to the mixture. Combining the other ingredients first ensure more even distribution of the flavoring.
Step 2: Make the persimmon puree by placing large chunks of the persimmon into a food processor with the cinnamon. Pulse until it is the texture of chunky applesauce. I include the peels in my puree, but you can opt to remove beforehand. Note: make sure the persimmon is super ripe (almost mushy in texture like an overly ripe plum) otherwise the flavor will be too bitter and it will be tough to blend.

Cauliflower Steak with Roasted Red Pepper Crema
Serves: 2-4 depending on size of cauliflower head

Ingredients:
Cauliflower Steak
– 1 head of cauliflower
– EVOO
– 3 cloves of garlic
– Italian herb mix
– Salt and pepper
Roasted Red Pepper Crema
– 1 red bell pepper, roasted (I bought a jar from Trader Joe’s)
– 1 C raw cashews soaked overnight in the fridge
– 1/2 C of water
– 1 clove of garlic (or 1 tsp of jarred, minced garlic)
– 1 tsp smoked paprika
– 1 tsp nutritional yeast
– 1/2 tsp salt
– freshly ground black pepper, to taste
– optional: 1 scoop of Vital Proteins Collagen Peptides
Extras (optional)
-Kale or broccoli sprouts
-Chopped pistachios or pumpkin seeds

Directions:
Step 1: Pre-heat the oven to 400 degrees Fahrenheit. Remove the leaves from the head of the cauliflower, keeping the core intact. Place the cauliflower core side down on a cutting board and slice into 1/2 inch thick slices starting from the center. I can generally get 2 full “steaks” from a small head of cauliflower or 4 from a large head. Place the cauliflower steaks and remaining florets on a sheet pan dusted with extra virgin olive oil.
Step 2: Combine the olive oil, 1 tsp of the Italian herb mix and the minced garlic in a small bowl. Brush the olive oil mixture liberally on the cauliflower steaks and florets. Sprinkle with salt, pepper and more Italian herbs if you like. Place in the oven and roast for 15-20 minutes. Option to flip midway through, but I didn’t find it necessary.
Step 3: While the cauliflower steaks roast, make the roasted red pepper crema by adding all of the ingredients to a food processor. Pulse until the texture is creamy, adding more water if the mixture is too thick.
Step 4: Assemble the cauliflower steaks by liberally spreading the roasted red pepper crema on each of the serving plates. Lay a cauliflower steak on top of each of the plates with the crema. Option to sprinkle each steak with sprouts of your choice as well as crushed pistachios or pumpkin seeds (also known as pepitas). Serve with the remaining cauliflower florets and an additional side of choice (I like to serve with roasted Brussels sprouts, but a creamy soup would be nice as well).

Banana Sushi

Ingredients:
– 1 banana
– Nut butter of choice
– Hemp seeds, or coating of choice

Directions:
Step 1: Peel the banana and roll it in your favorite nut butter (sunflower seed butter shown).
Step 2: Sprinkle your favorite coating on top such as hemp seeds (shown), coconut shreds, crushed nuts or, if you’re not doing Whole30, chocolate chips or sprinkles.
Step 3: Slice into coins and enjoy immediately, or freeze for later.

 

 

Superfood Truffles

Ingredients:
– 1 C medjool dates
– 1 C shredded coconut
– 2 T coconut oil
– 1/4 C Navitas Organics Maca Powder
– Pinch of salt
– Coating options: shredded coconut, crushed pistachios, cacao powder

Directions:
Step 1: Place all of the truffle ingredients in a food processor, roll into balls.
Step 2: Option to roll the truffles in your favorite coatings as shown!

 

 

Bacon, Butternut & Beet Harvest Salad
Serves: 4

Ingredients:
-1 medium butternut squash
-4 beets
-1 package of bacon
-1 bag of arugula
-1/2 C of pecan pieces
-1 shallot, small diced
-2 T of apple cider vinegar
-salt and pepper to taste

Directions:
Step 1: Pre-heat the oven to 375 degrees Fahrenheit. Place aluminum foil over a baking sheet. Add the pecan pieces to the baking sheet and mix with a little vegetable oil and sea salt. Once coated, place the baking sheet in the oven for 7-10 minutes, or until the nuts are fragrant and toasted. Set aside in a small bowl.
Step 2: Increase the oven temperature to 400 degree Fahrenheit. Peel the butternut squash, scoop out the “guts”, then slice into 1-inch cubes (for tips on cutting/prepping, see this post with a non-Whole30 version of the recipe). Do the same with the beets, rinsing, peeling and slicing into 1-inch cubes. Place on the same baking sheet that was used for the nuts. Coat in vegetable oil and sea salt, placing in the oven for 40 minutes to roast, flipping halfway through. The vegetables are done when easily pierced with a fork. Option to roast under the broiler on high for 1-2 minutes to get a crispy outer coating. Place in a medium bowl.
Step 3: Crisp the bacon slices in a pan, making sure to reserve the drippings in a glass measuring cup or jar. Once the bacon is crisped, place on a paper towel lined plate to cool. When cool, use a kitchen sheers to slice into 1-inch pieces atop the bowl with the roasted butternut squash and beets.
Step 4: Make the dressing by drizzling the reserved bacon drippings in the fry pan (about 1/4 C) and heating over medium on the stove top. Add the diced shallots, cooking until carmelized and browned. Remove from heat and swirl with the apple cider vinegar. Add to the bowl of roasted butternut squash, beets and bacon. Mix together with the arugula.
Step 5: Assemble the salad by layering the squash, beet and bacon mixture over a bed of arugula. Add the toasted pecans and enjoy!

That’s your week 3 roundup! It never gets easier, but each day we get closer to day 30. Stick with it, my friends! # Whole30 Snacks

The post Whole30 Survival Guide: Part Three appeared first on The Shooks Life.

Slid(er)ing into Whole30 like…game on! After downing sugar cookies like it was my job, I’m diving head first into the new year and another January Whole30. Since this is round two of January Whole30, I like to think I’ve grown to be a bit wiser so here I am sharing with you my wisdom (and pitfalls). The key to success? Planning. And lots of snacks. Read on for a Whole30 meal plan (and recipes!) that will save you from the hangries.

In case this is your first rodeo, the Whole30 program was started by Melissa Hartwig, a nutritionist and New York Times bestselling author of The Whole30, Food Freedom Forever, It Starts with Food and The Whole30 Cookbook. The idea arose in 2009 to eat only clean foods for 30 days as a personal challenge that caught fire. And here we are following in her footsteps, with a focus on cleansing the body of inflammatory foods and more mindful eating. The rules are simple, but it’s a tough act to follow.

Here’s a quick recap of the rules, which you can also find on the Whole30 website:

Whole30 Rules

Rule #1: Eat real food. Whole foods, with ingredients you recognize.

No artificial garbage.

Rule #2: Avoid these potentially inflammatory foods.

That means no:
-Sugar, real or artificial.
-Alcohol, even in cooking.
-Grains or gluten-free pseudo grains.
-Legumes or peanuts.
-Dairy, cow or sheep.
-Baked goods, junk food or treats that contain “approved” ingredients. For example, pancakes. The goal is to break the craving, not replace it with coconut flour pancakes.

That’s a heckuva lotta ‘no’s. But, it’s doable. Here are my critical tips for success:

1.) PLANNING: Meal prep and planning is critical. There’s nothing worse than realizing you don’t have anything to eat and then falling off the bandwagon. Make large batches of compliant foods on Sundays so you can eat care-free for the rest of the week. Or, make larger portions for dinner so you can eat leftovers for lunch.

2.) SNACKS: Finding yourself hungry without compliant foods is the danger zone. Assemble an army of MVF’s (most valuable foods) that will keep you energized in between meals like fresh fruits, nut butters, unsweetened dried fruit, nuts (with the exception of peanuts) fresh veggies and guacamole.

3.) HYDRATE: Oftentimes when we’re hungry, we’re actually thirsty. The great thing about Whole30 is that it causes us to think first before grabbing something. If plain water doesn’t do it for you, try prepping water with lemons, cucumber, berries, etc. for something more flavorful to sip. Sparkling waters are a great option if you’re craving something with bubbles. Teas without caffeine also keep me from reaching for sweets, especially at night.

So where to start? See below for my 6-day meal plan, along with my original recipes for survival. Note that this is part 1 in a two-part series. I’ll be sending along the remaining recipes in part 2. Good luck and stay compliant, my friends!

Delicata Egg Sliders
Serves: 6

Ingredients:
-2 Delicata squash, sliced into 1-inch rounds as shown
-12 pasture-raised eggs such as those from Vital Farms
-Salt, pepper and Extra Virgin Olive Oil
-optional fresh parsley and Parmesan*

*Recipe is both Whole30 and Low FODMAP if Parmesan is excluded.

Directions:
Step 1: Pre-heat the oven to 400 degrees Farenheit. Drizzle olive oil on a large sheet pan and place the squash rounds in a single layer on the pan. Drizzle with additional olive oil using your finger to ensure the surface is fully coated to get a nice golden crisp and sprinkle with salt and pepper. Place in the oven for 15 minutes.
Step 2: Remove the squash from the oven and flip over the squash rounds. Crack an egg in the center of each ring and sprinkle with additional salt and pepper. Place
back in the oven for 15-20 minutes, depending on how done you like your eggs.
Step 3: Remove the pan from the oven and option to garnish with fresh parsley and Parmesan. Serve two slices each on their own, with a grain such as quinoa or with additional roasted veggies like brussel sprouts.

Spaghetti Squash with Cashew Ricotta
Serves: 4
Ingredients:
Spaghetti Squash
– 1 spaghetti squash
– 1 jar of marinara sauce (without added sugars)
– option to add meatballs, ground turkey or ground beef
Cashew Ricotta
-1 1/2 C cashews, soaked overnight (or at least 4 hours)
-1/2 C water
-1 T apple cider vinegar or lemon juice
-1 clove of garlic
-2 T nutritional yeast
-dash of onion powder, salt and pepper

Directions:
Step 1: Make the spaghetti squash by cutting in half horizontally with a very sharp knife. Scoop out the seeds and strands. Place a damp paper towel on a microwave safe dish. Put the spaghetti squash halves on the paper towel-lined dish, cut side up. Microwave for 15 minutes, or until the flesh of the squash is tender. Remove from the microwave and once cool enough to handle, use a fork to scrape out the strands. Place the spaghetti squash strands in a large bowl.
Step 2: Prepare the cashew ricotta by placing all of the ingredients in a food processor. Pulse until smooth and creamy. Place in a small bowl.
Step 3: Heat the marinara in a microwave safe dish or over the stove top in a sauce pan until warmed. Add the marinara to the bowl of spaghetti squash and stir until combined. Option to add the ricotta directly to the bowl of spaghetti squash, adding as much as you like. Alternatively, plate individual servings of the spaghetti squash and marinara, topping with your desired amount of cashew ricotta. Option to add your desired meat.

Chorizo Sweet Potato Sliders
Makes: 12 sliders
Ingredients:
Sliders:
-1-2 sweet potatoes
-1 chorizo package, 10 oz.
-1 bell pepper
-1 jar of salsa verde
Guacamole:
-2 avocados, pitted
-1 small plum tomato, diced
-1/4 onion, diced
-1 lime, quartered
-handful of cilantro, chopped
-salt and pepper to taste

Directions:
Step 1: Preheat the oven to 450 degrees Fahrenheit. Make the sweet potato “buns” by slicing the sweet potato into thin rounds, approximately 1/4 inch thick. Drizzle olive oil on a sheet pan to lightly coat the entire surface. Place the sweet potato rounds on the sheet pan in a single layer. Put in the oven for 15 minutes, flipping every 5 minutes until soft when pierced with a fork. There should be some brown toasted marks as well. Remove from the pan to cool.
Step 2: Make the guacamole by mashing the avocados in a small bowl. Add the diced tomato, onion and cilantro, stirring to combine. Squeeze in 1 wedge of lime and add a pinch of salt and pepper. Stir, taste and add more lime, salt and pepper as desired.
Step 3: Prepare the chorizo by adding it to a pan on the stove top over medium heat. Break apart the chorizo into crumbles as it continues to cook. It’s done once browned and slightly toasted. Remove from the stove top.
Step 4: Assemble the sliders by adding a heaping spoon of chorizo to each sweet potato round. Layer on guacamole, a sprinkle of the chopped red pepper, cilantro to garnish and a drizzle of the salsa verde.

Sweet Potato Toast, 3 Ways

Ingredients:
-1-2 sweet potatoes
Cinnamon Banana “Toast”
-1 banana
-Nut butter of choice
-Cinnamon
Avocado “Toast”
-1 avocado
-1 lime
-salt and pepper to taste
-black sesame seeds
Berries ‘n Creme “Toast”
-1 can of full-fat coconut milk, refrigerated overnight
-1 carton of fresh berries

Directions:
Step 1: Preheat the oven to 450 degrees Fahrenheit. Make the toast by slicing the sweet potato horizontally, approximately 1/4″ thick. Spray or drizzle a sheet pan with olive oil to lightly coat. Place the sweet potato slices on the sheet pan in a single layer. Place in the oven for 15 minutes, turning every 5 minutes. The slices are done when easily pierced with a fork and slightly browned. Remove from the oven to cool.
Step 2: Assemble the Cinnamon Banana “Toast” by layering your favorite nut butter on a slice of the sweet potato. Slice a banana and place the slices on top of the nut butter covered “toast”. Sprinkle on cinnamon.
Step 3: Assemble the Avocado “Toast” by thinly slicing an avocado. Place as many slices as you like on a sweet potato slice. Drizzle with a lime wedge, then sprinkle with salt, pepper and black sesame seeds.
Step 4: Assemble the Berries ‘n Creme “Toast” by first placing a metal bowl in the fridge or freezer an hour beforehand. Open the can of coconut milk (which should have been in the fridge overnight or at least 8 hours). The cream and water should have separated. Scoop the cream out of the can and place in the cooled metal bowl. Beat with an electronic mixer until soft peaks form, approximately 7 to 8 minutes. Scoop a heaping spoonful of the cream onto the sweet potato slice. Top with your favorite berries. Option to layer on honey (not Whole30 compliant).

Mango Coconut Chia Pudding
Serves: 4

Ingredients:
-1 can of full-fat coconut milk in a 14 oz. can
-2 mangoes
-1/4 C of chia seeds
-optional unsweetened coconut chips for garnish

Directions:
Step 1: Make the chia pudding by opening the can of coconut milk into a medium mixing bowl. Use an immersion blender to combine the solids and the liquid so no chunks remain or whisk by hand. Once blended, stir in the chia seeds so distributed throughout. Place in the fridge for at least 4 hours, or ideally overnight.
Step 2: Make the mango puree by slicing the mangos into chunks. Then, peel the mango and toss the skin. Place the flesh in a food processor and pulse until it is the consistency of  a thick jam with some chunks remaining. Alternatively, use a fork to mash by hand, but this will take some time and muscle.
Step 3: Assemble the mango chia pudding by layering about 1/4 of the mixture in the bottom of 4 glasses, reserving a little of the mango puree as a garnish. Remove the coconut chia pudding from the fridge and layer evenly across the glasses. Garnish each glass with the remaining puree and optional coconut chips. Enjoy!

The post Whole30 Survival Guide: Part One appeared first on The Shooks Life.

Sometimes all Monday needs is a splash of color. This Thai Rainbow Quinoa Bowl was just the spritz of color I needed to put an extra pep in my step for the last working Monday of the year! Let that sink in for a second. Last Monday in the office. Now go ahead and give into that mental “raise the roof”. You know you wanna. In this week’s meal prep, a bed of quinoa gets a burst of color from rainbow carrots, red cabbage, curly kale and spring peas, plus a snap of satay-inspired flavor with a creamy peanut sauce. Get the lowdown on why eating the rainbow matters and sashay to that recipe below.

Take a gander at those technicolor veggies! Pretty trippy, right? Veggies are having a renaissance and now you can find carrots, Brussels sprouts and cauliflower in an array of colors that are pleasing to both the eyes and taste buds. And, it’s not just specialty stores or farmer’s markets that sell these pretty jewels. Just last week I discovered these purple Brussel sprouts at Whole Foods, the rainbow carrots at Trader Joe’s and Broccoflower (or green cauliflower) at Cermak, my (traditionally Hispanic) neighborhood grocery store.

So the question is, are these just pretty on the eyes, or is there something more to eating colorful veggies? Unlike those technicolor poinsettias this time of year, these veggies are not dyed these pretty hues. According to WebMD, they get their vivid array of coloring from phytonutrients that protect the plants, which then offer a multitude of benefits when you consume these vegetables. And according to America’s PhytoNutrient Report, 8 out of 10 Americans are falling short of almost every color in their daily diet. Wondering the benefits from each color group? Check out this blog post I wrote a few weeks ago.

Now that I’ve hopefully satisfied your visual curiosity, let’s get to tantalizing your taste buds. You’ll want to lick the spoon with this creamy peanut buttery sauce that has a hint of spice and just the right touch of sweet. It comes together in 10 minutes or less and only requires 5 simple ingredients – natural creamy peanut butter, coconut milk, coconut sugar, red curry paste and apple cider vinegar. A couple of tips: make sure to get natural peanut butter without any added emulsifiers (the kind where there is a layer of oil on the top) to get the right texture and also pick up full fat, unsweetened coconut milk in a can. Remember that your body needs a little bit of fat to digest the nutrients in these vegetables, so don’t skimp on the good stuff and watch out for added sugars that aren’t necessary.

The beauty of this recipe is that 1.) the most complex part is the sauce 2.) it will make tons of this delicious sauce, which can be used in a variety of other recipes (best dipping sauce for skewers, just sayin’) and 3.) the sauce can be stored in the fridge for a couple of weeks. While the sauce is simmering, you can get the quinoa going on the stove top. Make sure to always rinse the quinoa beforehand, which removes its natural coating, called saponin. This coating can otherwise taste bitter or soapy. While a lot of packaged quinoa is pre-rinsed, it doesn’t to double down. With the sauce simmering and the quinoa cooking on the stove top, you can multi-task and chop up the veggies for this fresh salad!

Thai Rainbow Quinoa Bowl
Serves: 3-4

Ingredients:
Quinoa
– 1 cup of quinoa like Bob’s Red Mill
– 2 cups of vegetable broth like Pacific Foods Organic (or water)
Thai Peanut Sauce
– One 13.5 oz can of full-fat, unsweetened coconut milk like Thai Kitchen
– 1/4 C of red curry paste like Thai Kitchen
– 3/4 C natural, creamy and unsweetened peanut butter like 365 Everyday
– 3/4 C coconut sugar (or white refined sugar)
– 2 T apple cider vinegar
– 1/2 T salt
– 1/2 C water
Salad
– 1 bag of Mann’s Kale Beet Blend (or chop your own kale, red cabbage and golden beets)
– 1 bag of fresh snow peas, cut in half
– 1 bunch of rainbow carrots, cut into thin medallions
– 1/3 C of roasted, salted peanuts, chopped
– optional cilantro garnish

Directions:
Step 1: Start the quinoa by adding the vegetable broth to a small sauce pan over medium heat on the stove top. After rinsing the quinoa under water, add it to the sauce pan of vegetable broth. Once the mixture is boiling, reduce the heat to medium low, cover and simmer for 15-20 minutes, or until the liquid is absorbed and the quinoa is light and fluffy.
Step 2: Make the sauce by adding all of the ingredients to another small sauce pan over medium heat. Whisk until it comes to a gentle boil, then reduce the heat to low and allow to simmer for another 3-5 minutes whisking sporadically to ensure the bottom does not burn. Remove from heat and allow to cool to room temperature.
Step 3: Assuming you chopped the vegetables while the quinoa was cooking, it’s time to assemble everything! Once the quinoa is cooked, put it in a medium bowl and add as much of the kale beet blend, snow peas and carrot medallions as you’d like. Divide into 3-4 portions, then garnish with the chopped nuts and as much of the sauce as you’d like.

Stay tuned for another recipe using this sauce because you will have leftovers!

The post Life {and Food} in Technicolor appeared first on The Shooks Life.

I’m gaga for gourds, so it’s another delicata-licous day in the neighborhood. This week’s meal prep is a DELICATA KALE SALAD with TRI-COLOR QUINOA, ROASTED CHICKPEAS, POMEGRANATE SEEDS and GOAT CHEESE. I’m a huge fan of cook once, eat twice, so this week’s blog is a double header! Not only does delicata delight this salad, but it also makes for an easy Whole30-approved breakfast as DELICATA EGG SLIDERS. Find the dEATs on both, below!

Every year it seems like there’s another en vogue gourd. And guaranteed, I’ll gobble them all up. This year, it’s the Delicata, a winter squash that goes by a breadth of other names including sweet potato squash (for its sweet flavor) and peanut squash (for its shape only). “Delicata” actually means “delicate” in Italian, which is meant to describe the soft rind, which is also edible. It’s one of the reasons I’ve grown to love Delicata after far too many struggles peeling the butternut squashes of the world. And, these lovely halos of gold roast in 15 minutes!

To prep this pretty gourd, all you need is a sharp flat-edge knife, a spoon and a cutting board. Simply cut the gourd in half cross-wise, then lay the cut side of the cutting board. Then slice each half horizontally into 1″ slices. Once sliced into discs as shown above, use a spoon to remove the seeds. I like to press the tip of the spoon perpendicular to the squash around the edges of the center to cut out a small circle. Once you form an impression of a circle, the center should pop out with a little coaxing. No peeling and you’re ready to get your roast on!

The next component of this salad that is a bit tricky, but totally worthwhile, is de-seeding the pomegranate. There are oodles of methods on the interweb, but my preferred method is to submerge the entire pomegranate in a large bowl. Next, cut the pomegranate into quarters while holding it submerged in the water. This ensures that any juices go into the water and don’t stain your counter top or cutting board. Next, use your hands to gently peel the seeds away from the pith with the quarters still submerged. This has dual benefits: 1.) again, the juices won’t stain your kitchen or clothing when you accidentally burst a seed and 2.) the seeds will sink while the pith will float. This allows you to easily scoop up the pith from the surface of the water to throw it away. Afterwards, you can freely scoop up the seeds from the bottom of the water. The juicy seeds are ready to pop like candy into your mouth!

This week is all about simplification and maximizing your time. So, the hard parts are over and now you’re ready to make two amazing meals that are healthy, delicious and festive for holiday guests!

DELICATA KALE SALAD
with TRI-COLOR QUINOA, ROASTED CHICKPEAS, POMEGRANATE & GOAT CHEESE
Serves: 3-4 (if using 2 Delicata squash)

Ingredients:
-2 Delicata squash, sliced into 1-inch rounds as shown
-1 bunch of Lacinato kale, ribs removed & roughly torn
-1 pomegranate with seeds removed
-1 C of crumbled goat cheese
-1 package of roasted chickpeas like Biena brand (or 1 C of garbanzo beans if roasting your own, as noted below)
-1/2 C of quinoa, rinsed
-1 C of vegetable broth (or water)
-your favorite dressing

Directions:
Step 1: Pre-heat the oven to 400 degrees Farenheit. Drizzle olive oil on a large sheet pan and place the squash rounds in a single layer on the pan. Drizzle with additional olive oil using your finger to ensure the surface is fully coated to get a nice golden crisp and sprinkle with salt and pepper. Place in the oven for 15 minutes.
Step 2: While the squash roasts, make the quinoa by adding the vegetable broth or water to a small sauce pan over medium heat on the stove top. Once boiling, add the rinsed quinoa, reduce the heat to low and allow to simmer covered for 15 minutes, or until the liquid is dissolved and the quinoa is light and fluffy. Remove the quinoa from the heat, sprinkle with salt and pepper and fluff with a fork.
Step 3: If roasting your own chickpeas, drain and rinse the can of garbanzo beans. Place the beans on a stack of paper towels and gently dab to remove as much moisture as possible. Once the Delicata is roasted, set the rounds of squash on another dish and re-use the sheet pan. Turn the heat up on the oven to 450 degrees Farenheit. Drizzle the pan with olive oil before placing the beans on the sheet pan in a single layer. Sprinkle with salt, pepper and optional cayenne pepper to taste. Toss to coat. Roast for 30-40 minutes or until browned and crunchy.
Step 4: Assemble the salad by placing the torn Lacinato kale in a large bowl. Toss with your favorite dressing if consuming immediately, like this Michigan Apple Balsamic from Here brand. Option to cut the squash rings in half. Add all of the remaining toppings to the salad (roasted chickpeas, cooked quinoa, pomegranate seeds and goat cheese).

DELICATA EGG SLIDERS
Serves: 6

Ingredients:
-2 Delicata squash, sliced into 1-inch rounds as shown
-12 pasture-raised eggs such as those from Vital Farms
-Salt, pepper and Extra Virgin Olive Oil
-optional fresh parsley and Parmesan*

*Recipe is both Whole30 and Low FODMAP if Parmesan is excluded.

Directions:
Step 1: Pre-heat the oven to 400 degrees Farenheit. Drizzle olive oil on a large sheet pan and place the squash rounds in a single layer on the pan. Drizzle with additional olive oil using your finger to ensure the surface is fully coated to get a nice golden crisp and sprinkle with salt and pepper. Place in the oven for 15 minutes.
Step 2: Remove the squash from the oven and flip over the squash rounds. Crack an egg in the center of each ring and sprinkle with additional salt and pepper. Place back in the oven for 15-20 minutes, depending on how done you like your eggs.
Step 3: Remove the pan from the oven and option to garnish with fresh parsley and Parmesan. Serve two slices each on their own, with a grain such as quinoa or with additional roasted veggies like brussel sprouts.

I love the simplicity and veggie forward nature of both of these dishes! Roasting the squash in advance can also make these both quick weekday meals. Hope you enjoy!

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Food is my love language. Today I’m singing songs of Paleo Apple Hand Pies. If you’ve ever wanted an excuse to eat an entire pie, this is your shining moment of pie-dom. These palm-sized pies are mini in size, big in flavor and made both vegan and gluten-free. Yes, dreams do come true. Why wait until Thanksgiving? Get your pie on below!

When it comes to Thanksgiving, it’s hard to say which is my favorite – pie or green bean casserole. Do pie and green bean casserole count as a balanced meal? Thanksgiving isn’t about balance though. It’s the one time a year that I allow myself two pieces of pie because…who can choose between pumpkin and apple? Maybe pie is my favorite because it comes around so infrequently. Buying an entire pie is just…dangerous. And making a pie? Super intimidating. But, with a fridge full of honey crisp apples, I set off on a mission to 1.) use up all the apples in all the ways and 2.) create a mini pie for a mini indulgence.

There are apples, and then there are honeycrisp apples. All apples, were not created equal. If you haven’t sunk your teeth into these juicy, sweet yet sour apples, you are missing out, my friend. However you slice it, there are plenty of apple varieties and plenty of confusion about which apples to use for which recipes.

Here’s a shorthand guide of the best apples for:

Baking
-Look for crisp apples (to withstand the oven), with a balance of sweet & tartflavors.
-Varieties: Honeycrisp, Granny Smith, Golden Delicious, Cortland, Empire & Jonathan.
Cider
-Use a blend of apples to get sweet, bitter and sharp flavors for a balanced cider.
-Varieties: Gala, Fuji, McIntosh, Cortland, Honeycrisp
Applesauce
-Use a softer apple for quicker cooking.
-Varieties: Cortland, Jonagold, Fuji, Granny Smith.

Back to the main attraction: pie. I’d suggest making this dough in the morning, refrigerate to reduce the stickiness, then make the filling in the afternoon (or even the next morning). TBH, it’s a bit of a process, but with worthwhile results. Also, this recipe will make AMPLE cinnamon apples, which I like to put in oatmeal, on toast, top pancakes or just straight up spoon because they’re so good. These hand pies would also freeze well and reheat in the oven once thawed. Lastly, try to get the dough as thin as possible (like a thin sugar cookie) so that you have the right ratio of dough to apples.

Before you dive in, if you’re wondering about that delicious syrup and whipped topping, it’s coconut whipped cream and date syrup! The recipes for the date syrup can be found here. The coconut whipped cream is available from a variety of brands, including Reddi Whip!

Apple Hand Pies
Serves: 6

Ingredients: 
Apple Pie Filling
– 5 C of apples peeled, cored and diced (from about 3-4 apples)
– 2 T ghee (or butter)
– 1/2 C packed coconut sugar (or brown sugar)
– 1 tsp cinnamon
– 1/4 tsp ground ginger
– 1/4 tsp nutmeg
– 1/8 tsp ground cloves
Pastry Dough
-1/4 C maple syrup
-1/4 C ghee (or unsalted butter)
-1/4 C water
-1 tsp vanilla
-1/4 tsp salt
-1 ripe banana, mashed
-1/2 C arrowroot flour
-1/2 C coconut flour

Directions:
Step 1: Make the pie filling by heating a skillet over medium heat on the stove top. Add the ghee (or butter). Once the ghee is melted, add the remaining ingredients and stir to combine. Cook until the apples are soft, but not mushy, about 5-7 minutes. Remove from the heat and allow to cool to room temperature.
Step 2: Make the dough by pre-heating the oven to 350 degrees. Add the maple syrup, ghee (or butter), water, vanilla and salt to a medium sauce pan. Bring to a boil on the stove top, then remove from the heat. Add the arrowroot flour, coconut flour and mashed banana. Mix until it forms into a dough. Option to refrigerate for 20-30 minutes to make it easier to work with the dough (reduces the stickiness).
Step 3: Roll the dough on a piece of parchment paper to a thickness of 1/8-1/4 inch. Using a mason jar, cup or biscuit cutter, cut 10-12 circles out of the dough. Transfer the parchment paper to a sheet pan. Place 2-3 T of the apple mixture on half of the dough circles. The remaining dough circles will serve as the tops of your pie. With a spatula, lift and gently place each of the remaining dough circles on top of the prepared circles to create an individual pie. Cinch the edges together using a fork to form an impression around the perimeter of each circle. Don’t worry if the tops of the crust crack since this will help with ventilation.
Step 4: Place the sheet pan in the oven and bake for 25-30 minutes, or until the tops of the pies are golden brown. Allow to cool and enjoy!

The post Pie Love You Long Time appeared first on The Shooks Life.

My favorite color is fall. If that’s cheating, then lock me away in a forest filled with leaves of every color and a year’s supply of squash, apples and pumpkin everything. As much as I love summer, there’s nothing like crispy, cool fall weather to get you in the mood for all the comfort foods. While the leaves haven’t hit their peak yet in Chicago, this squash is definitely picking up the slack with vibrant hues of greens, oranges and heaven-sent gold. Whether a special occasion or just a dinner in, this recipe isn’t nearly as complicated it looks and is sure to impress! Get toasty with this delightful Quinoa, Kale & Apple Stuffed Squash recipe below and get the lowdown on all the produce that fall has to offer.

Sunday nights I always like to try out new recipes. And this weekend, I was feeling extra fall. We visited Jack’s Pop-Up Pumpkin Saturday night – 2 acres of fall adventure on Goose Island in the heart of Chicago. I was skeptical about the corn maze, but it was pretty legit. The husks were strung together in dense clusters that came pretty close to the real deal. Loads of carved pumpkins, hot cider (with some adult additions) and carnival games filled the space. While the corn maze was impressive, the cover was still a bit atrocious for basically an outdoor-themed bar. We got our fall fill though without having to drive an hour out to the ‘burbs though.

I often get my inspiration from perusing the grocery story for what looks interesting and seasonal. This is also why Whole Foods is called “whole paycheck”. On this trip, the carnival squash caught my eye with all of the bright splattered colors. I’d never heard of a carnival squash, but I’m always up for trying new things, so assumed I’d figure out what to do with it – or use it as fall decor! Here’s what I learned about the plethora of winter squash after a little sleuthing:

According to Specialty Produce, Carnival Squash is actually a hybrid of sweet dumpling and acorn squash. The strips are due to seasonal temperature changes, with warmer temperatures resulting in more green striping. The flesh is slightly sweet and nutty, reminiscent of butternut squash. It’s ripe with nutrients like potassium, Vitamins A and C, calcium, magnesium, folate and both omega-3 and omega-6 fatty acids. Basically, a total powerhouse!

If you’re not able to find Carnival Squash, you can also sub Acorn Squash in this recipe. This squash is similarly small, but primarily deep green on the exterior and shaped like (surprise surprise) an acorn.  It has a mild nutty flavor that makes it highly versatile. It’s just as dense with nutrients like potassium, Vitamins A and C, thiamin, potassium, magnesium, manganese, iron, copper, phosphorous and calcium.

The other parental half of Carnival Squash is sweet Dumpling Squash, which is similar in size, but primarily pale yellow on the exterior with some green striping and a pale yellow interior flesh. It’s also milder in flavor than a butternut squash, but slightly sweet with a flavor most like a combination of sweet corn and sweet potatoes.  It contains a wealth of nutrients including Vitamin A, folate, riboflavin, thiamin and beta-carotene.

My mom loved to roast acorn squash with butter and brown sugar growing up. I wasn’t particularly adventurous as a kid though, so I never really picked up on this. Also, I’ve been trying to cut back on sugar since it’s so addictive in nature and wreaks havoc on blood sugar. So for this recipe, I went savory with some of my other favorite fall produce: honey crisp apples. For a little protein, I added quinoa to this stuffing (which I always cook in broth to add more flavor) and chicken sausage, which is a bit leaner than standard pork sausage. You can certainly forgo the chicken sausage if you’re vegetarian or vegan, but I’d suggest adding some pecans for crunch and added protein (otherwise the stuffing paired with the squash can be a bit soft all around in texture and not very interesting to the palette). Whenever I make a recipe, I like it to be flavorful, full of texture and to draw you in with delicious scents. The fresh herbs stir all the senses and will your home with all the fall smells, so I’d encourage you not to skip out!

Quinoa, Kale & Apple Stuffed Squash
Serves: 4

Ingredients:
– 2 carnival, acorn, delicata or dumpling squash (carnival shown)
– 1 C of quinoa
– 1 1/2 C of water or broth of choice
– 1 lb  of chicken sausage (or sub for pecans if vegetarian)
– 2 cloves of garlic, minced
– 1 onion, small diced
– 1 C of chopped apple (1-2 apples)
– 1 bunch of Lacinato kale, torn (or sub for spinach)
– 1 T of fresh rosemary, chopped
– 1 tsp of fresh thyme, chopped
– 2-4 tsp olive oil or ghee
– salt and pepper to taste

Directions:
Step 1: Preheat the oven to 400 degrees Farenheit. Cut the squash in half and use a spoon to scoop out the seeds. Rub the flesh of each half with a bit of olive oil or ghee and sprinkle with salt and pepper. Spray a sheet pan or baking dish with oil of choice or lay parchment paper over the sheet. Place the squash on the pan flesh side down and bake until tender, approximately 20-30 minutes, or until you can easily pierce it with a fork. Remove from the oven.
Step 2: While the squash cooks, make the quinoa. Rinse the quinoa and add to a small sauce pan along with the water or broth (broth will add more flavor). Turn the heat to medium and bring to a boil. Once boiling, reduce the heat, cover and allow to simmer for 10-15 minutes, or until the water is absorbed and the quinoa fluffs up.
Step 3: While the quinoa cooks, add a teaspoon or two of olive oil or ghee to a frying pan.  Turn the heat to medium and add the diced onion. Cook until browned and translucent. Add the garlic to the pan, cooking for 30 seconds to a minute until fragrant, stirring frequently so you don’t burn it. Add the chicken sausage. Use a spatula to break up the sausage into crumbles, cooking until just browned. Scoop the chicken sausage from the pan into a medium bowl. In the same pan, add another teaspoon of olive oil or ghee. Place the chopped apples and herbs in the pan and allow to cook a few minutes until the apples are softened, stirring occasionally. Add the kale, cooking for a few minutes until slightly wilted.
Step 4: Turn your oven broiler on high. Add the apple, kale and herb mixture to the medium bowl, mixing with the chicken sausage and onions. Add the quinoa to the bowl, mixing until combined. Place a heaping scoop or two of the mixture into the cavity of each of the squash halves (you likely will have extra). Put back in the oven and cook for 5-10 minutes or until the top gets nice and toasty.

Now go out and impress your friends with something that looks super fancy, but is actually super easy!

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The corn to my chowder, the peanut butter to my jelly. This paleo cornbread may be the sidekick to this creamy vegan corn chowder, but it could easily be the star of the show. It might be a tad early for sweet corn season, but patience has never been my forte. If you’re equally impatient, dig into the dEATs below to get your sweet corn fix.

Life without dairy and bread? Ug. The worst. Except when you realize there are options! Now, I’m not lactose or gluten free, but I’m curious AF about trying new things and making the impossible (corn chowder without cream?! bread without gluten?!) possible. So if you need a label, I’d go by flexitarian any day of the week. About 2/3 of my meals are plant based or vegan, but being from Wisconsin, I can’t 100% give up cheese. Puh-lease. Both of these recipes will have you thinking twice about whether dairy or gluten are necessary in your life though.

Ever since I discovered the creamy texture of soaked cashews and the faux-cheesy flavor of nutritional yeast, I’ve been OBSESSED with finding more ways to get this combo in my life. Sunday was rainy and dreary, which meant I was either going to be useless on the couch all day (near impossible for someone who constantly feels the need to be doing something) or I was going to cook up a storm. And, you guessed it, I spent the day in my lab (err, kitchen) experimenting. Not all of my experiments are successful, but these two were WINNERS (maybe one day I’ll post my graveyard of mishaps).

The foundation for any good recipe is quality ingredients and corn is the star of the show here. When I was little, I thought it was SO RUDE when I saw people at the grocery store or market tearing open ears of corn. Hello, are you going to buy that? No, you’re tossing it back?! Now that I’ve gained the wisdom of age, I see the light. Come to the light with me and see below for a couple ‘o corn picking tips:

1.) First, check the tassels. If they’re brown and a bit sticky to the touch, the corn is fresh. If the tassels are black or dry, the corn is a bit older.
2.) Feel the exterior of the corn through the husk to check for even, plump kernels.
3.) Finally, pull back an inch of so of the husk if you feel the need for a visual check of plump, bright yellow and white kernels.

Once you’ve got good corn, you’re ready for the sweet satisfaction of this Creamy Vegan Corn Chowder and Paleo Jalapeno Corn Bread. Go corn crazy, my friends!

Creamy Vegan Corn Chowder and Paleo Jalapeno Corn Bread
Serves: 6-8

Ingredients:
Vegan Corn Chowder
-1 C of cashews, soaked overnight in water
-1/2 C of vegetable broth
-1 C of almond milk (unsweetened)
-2 stalks of celery, diced
-1 red bell pepper, diced
-1 yellow onion, diced
-1 tsp garlic salt
-1 tsp smoked paprika
-1 tsp dried parsley
-1 T nutritional yeast flakes
-1 C of corn (fresh from the ear or sub 1 can of creamed sweet corn)

Paleo Jalapeno Corn Bread
-1/2 C almond flour
-1/2 C arrowroot flour
-2 eggs
-1 T ghee (or butter)
-1 C of corn (fresh from the ear or frozen)
-1/4 C unsweetened apple sauce
-1 4oz can of sliced pickled jalapenos (option to small dice for more distributed heat)
-1 tsp baking powder
-pinch of salt

Directions:
Vegan Corn Chowder
Step 1: In a large pot, heat a teaspoon or two of olive oil over medium heat on the stove top. Add the celery, red bell pepper and onion once the olive oil is hot. Saute for a few minutes until the veggies soften. Also add the fresh corn at this time (if using creamed corn, hold off on adding). 
Step 2: Blend the soaked cashews with the vegetable broth in a food processor until smooth. Add the cashew broth mixture and almond milk to the pot of sauteed vegetables. 
Step 3: Add the garlic salt, paprika, parsley and nutritional yeast to the pot. If using creamed corn, add at this time as well. Bring the mixture to a boil.
Step 4: Once heated, either use an immersion blender to create a smooth texture or transfer the chowder to a blender. Blend to your desired consistency and serve hot!

Paleo Jalapeno Corn Bread
Step 1: Pre-heat the oven to 400 degrees Farenheit and mix all of the ingredients in a bowl just until combined.
Step 2: Grease an 8×4 inch loaf pan with coconut or olive oil. Pour the batter in the pan.
Step 3: Bake for 35-40 minutes, or until the top is golden and a toothpick (or stick of spaghetti) comes out clean when inserted in the middle. Allow to cool.

Chowder adapted from Crazy Vegan Kitchen.
Corn Bread adapted from Wicked Spatula.

The post You’re the corn to my chowder appeared first on The Shooks Life.

Poppin’ these paleo pop tarts like I’m back in the 5th grade skipping down the street with my Lisa Frank Trapper Keeper in clean white Keds. Except these aren’t your average sugar laden pop tarts. Made with clean ingredients so you can happily snack while you Skip-It. Totally aging myself at this point, but if you want to take a trip down memory lane, check out the dEATs for these Paleo Pop Tarts with Strawberry Chia Jam.

Lately I’ve been curious about all those newfangled grain-free flours, but also uber confused. Anyone else? Most white or wheat flours are bleached and tough to digest, whether you’re Celiac or not. And there are tons of alternatives that deliver the same results with added nutritional benefits. Here’s a quick overview of some of the most popular options:
1.) Coconut Flour is a good alternative for white or wheat flours in baked goods with the added benefits of healthy saturated fats, fiber to aid digestion and a low glycemic load so that your blood sugar won’t spike. It’s great for those interested in a paleo or vegan diet and is a main ingredient in these paleo pop tarts!
2.) Oat Flour is a gluten-free flour has a lot of the benefits of your morning oatmeal and those vitamins and minerals are even easier for your body to digest in flour form. Benefits including lowering cholesterol, fiber that keeps you pull longer and immunity-boosting power.
3.) Tapioca Flour is primarily used as a thickening agent (for example, a good replacement for cornstarch). It’s one of the purest forms of a starch, so while it has almost no sugar or fat and is low in calories, it doesn’t add much nutritional value beyond carbohydrates. Tapioca flour derives from the root of the cassava root and is bleached, so it’s a more processed version of cassava flour.
4.) Cassava Flour is made by grating and drying the cassava root. It’s high in vitamin C and low in fat, calories and sugar, without much more added nutrient benefit.
5.) Arrowroot Flour is another good thickening agent similar to tapioca flour (and used in this recipe). Unlike tapioca flour, it maintains more nutrients since it isn’t processed with high heat, which depletes a lot of the benefits. It’s a good source of fiber, potassium, iron and B vitamins. It’s great in sauces, baked goods or as a coating to add crispiness to veggie fries.
6.) Almond Flour is loaded with vitamins and minerals including magnesium, copper, potassium, calcium and heart-healthy L-arginine. Almonds have been shown to lower bad “LDL” cholesterol and are also high in fiber. It’s incredibly versatile and used in my 5-ingredient cacao pancakes.
7.) Buckwheat Flour, believe it or not, is wheat and gluten-free. It’s actually derived from a seed and is packed with B vitamins, manganese, zinc, iron and folate. It’s a high-protein option that is often used in pancakes.
8.) Rice Flour is often used in gluten-free pastas. Brown rice flour is always a better option over white rice flour since milling and polishing brown rice to convert it into white rices destroys much of the B vitamin, iron, manganese and phosphorus content, while completely depleting the fiber and essential fatty acids.
9.) Sorghum Flour is a heavier flour that delivers high quantities of fiber and antioxidants. It also contains tannins, which are thought to help obesity. However, it works best in small quantities or when paired with lighter gluten-free flours.
10.) Teff Flour was the least familiar to me. It’s the world’s smallest grain and is high in B vitamins, phosphorous, calcium and iron. It supposedly aids circulations, boosts the immune system and improves circulation as well as PMS symptons. Like sorghum, it is a heavier flour, so used alone can make baked goods heavy or course.

Now let’s dive into exploring some of these newfound flours! We never really had pop tarts growing up because they’re pretty nutritionally devoid. These paleo pop tarts are super clean and full of nutrients from a base of coconut flour, mashed banana, arrowroot flour and maple syrup for an added touch of sweetness. While you can load these with store-bought jam, I was also curious how hard (or easy!) it would be to make my own jam. And surprise, it was super simple and keeps for a few days in the fridge. I found other uses for the strawberry chia jam beyond just toast – it was a great addition to a bowl of creamy oatmeal and a perfect use for strawberries that otherwise would have gone bad in the next day or two.

Admittedly, these pop tarts do take time and patience, but are a fun afternoon activity, especially when decorating is involved! I’d suggest using plenty of coconut oil when rolling out this dough and cutting. You may also want to consider refrigerating the dough for 20-30 minutes to reduce the stickiness. I decorated these with Pearl Butter adaptogenic coconut butter for the fun colors and superfood boosters, but you could definitely use any raw coconut butter. I’d suggest heating over the stove vs the microwave since it is easy to burn coconut butter, which gets gritty when heated too quickly.

Now, let the fun begin! Hope you enjoy traveling back in time with these Paleo Pop Tarts!

Paleo Pop Tarts with Strawberry Chia Jam
Serves: 4

Ingredients:
Pastry Dough
-1/4 C maple syrup
-1/4 C ghee (or unsalted butter)
-1/4 C water
-1 tsp vanilla
-1/4 tsp salt
-1 ripe banana, mashed
-1/2 C arrowroot flour
-1/2 C coconut flour

Strawberry Chia Jam
-2 1/2 C strawberries, chopped
-4 T maple syrup
-2 T chia seeds
-1 T fresh lemon juice

Icing
-Your favorite raw coconut butter, melted (shown: Pearl Butter Smarty Pantsuit)

Directions:
Step 1: Pre-heat the oven to 350 degrees. Add the syrup, ghee (or butter), water, vanilla and salt to a medium sauce pan. Bring to a boil on the stove top, then remove from the heat.
Step 2: Add the arrowroot flour, coconut flour and mashed banana. Mix until it forms into a dough. Option to refrigerate for 20-30 minutes to make it easier to work with the dough (reduces the stickiness).
Step 3: Roll the dough on a piece of parchment paper to a thickness of 1/4 inch. Cut into rectangles with a pizza cutter or knife, greasing with coconut oil as necessary to avoid sticking. You should be able to make roughly 8 rectangles or 4 pop tarts.
Step 4: To make the jam, add the strawberries and maple syrup to a medium-sized sauce pan. Stir together over medium-heat on the stove top for roughly 5 minutes, or until the strawberry mixture becomes watery. Lower the heat and mash the strawberries until you obtain your desired texture.
Step 5: Add the chia seeds to the pot. Cook for an additional 5-7 minutes on low heat until the jam thickens. Once thick, remove from the heat, add the lemon juice and allow to cool.
Step 6: Spoon 1-2 T of the jam over half the rectangles. Top the rectangles with the remaining pastry rectangles to form the pop tarts. Seal the edges with a fork. Place the parchment paper on a baking sheet and bake in the oven for 25 minutes, or until the edges are golden brown.
Step 7: Allow the pastries to cool. Heat a couple tablespoons of coconut butter over the stove top. I placed in a metal measuring couple directly over the heat, stirring frequently. You could also use a double broiler. Just make sure to heat at a low temp, stirring frequently to avoid burning or creating a gritty texture. Once viscous, drizzle the coconut butter over the top of the pop tarts and enjoy once fully cooled!

You may have extra dough and will likely have extra jam. Feel free to make thumbprint cookies with the extra dough/jam and store the jam in a sealed container in the fridge for up to a week.

Recipe adapted from A Girl Worth Saving

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