hfraelick

Posts Tagged ‘Paleo’

Did anyone see December?

In About Us on January 2, 2012 at 7:32 AM

It seems to have passed without a post here at What Feeds Us. Whoops. Sorry ’bout that. I won’t bore you with that whole I was busy thing – you probably were too. What I’ll say, though, is that December was FULL. Full of holiday cheer, full of family and friend time, and full of good food.

Actually, the whole year was. While it was tough at times it was also full of bravery. So, we started 2012 true to that fashion and took an icy dip in the drink. Jumping in full speed – Bring it 2012!

It’s now that time – January 1st – when most people make some resolutions (often without success) that revolve around eating, exercise and overall quality of life. If you’re going that route or thinking about it might I recommend something a bit different – if you want to make changes, try setting goals. Write them down. Do a quick search and you’ll find tons of worksheets online to use as a template. Make them big and lofty but let’s be real – you never achieve that big, huge goal without doing THE WORK to get there. You have to do the work. Here are some tips on getting started –

Break your big goal down into multiple smaller goals. For example: if your goal is to blog more regularly (wink, wink), set a goal that you can achieve in a shorter amount of time that will help you get there, such as “I will spend one hour every week planning my blog writing schedule and listing ideas/topics to write about.”

Make it measurable. Can you measure your goal? If you can’t measure it, it’s not a goal.

Be as specific as possible. Affix dates and deadlines – you want to reach these goals, right?

Now, share them. Preferably with someone who will help you reach them.

Last January my husband and I did a New Years Paleo challenge for 8 weeks. 52 weeks later we’re still on it. We feel good, we look good (ya, it’s OK to say that! it’s even better to think it!) and we’re eating as well as we ever did before those changes. If your resolutions or goals are food related try not to spend every second of the day thinking about what you can’t or shouldn’t eat. Instead, make a list (even a mental one) of the foods you love that you can eat. Eat them! Feel good about it! Find new recipes to try and find some folks to help you stay focused.

A few of my goals for the new year include:

Blog more! How? By posting twice a week on here

Drink more water! How? Every time I think about coffee drink 8oz. Seriously, I think about coffee ALL DAY.

Keep getting closer to my food sources and be BRAVE about it. How? Visit the farms I buy my food from. Think about participating in the slaughter of, or catching of, said food. The hubs hunted a duck over the holiday – sounded great to my Paleo cavewoman mind but then it was there needing to be gutted, feathered, cooked – not gonna lie, I’m glad I didn’t have to handle anything other than photographing the process and eating the finished goods. I was a little squeamish at first but if this is the stuff I think is important, well, I better buck up and walk the walk.

Master that fucking pull-up. Pardon my french but my November 2010 goal was to do 10 pull-ups. Clearly, I’m not working hard enough at them. I am working at them. Sometimes it’s hard but it’s not cutting it. So, how will I do this? Spend 5 minutes on the bar working on them EVERY time I walk into CrossFit. I have not been consistent with this. Work at BOTH my strict dead hang pull-up and my kips.

What are some of your goals for 2012?

Cheesecake in a jar… (to the tune of Phish)

In Recipes on November 30, 2011 at 9:22 AM

Anyone get that?

Anyway, months ago I saw this post on Use Real Butter about cheesecake in jars and I immediately bookmarked it. I’m not sure if it’s because I’m infatuated with jars, because I LOVE cheesecake, or because the description of these by the blogger was: Full. Double. Rainbow. All. The. Way. Um, ya. Bookmark!

Fast forward to Thanksgiving week – what could be better than easily transportable jar-ed desserts? Not that I had to travel or even make dessert…that’s besides the point. I wanted to test these out. I loved them. I Paleo-ized them. I’m doing dairy these days, so Lacto Paleo if you wanna get technical. For the rest of you, they’re just yummy and gluten-free, if nothing else. One husband said they needed more sweet but everyone else said YUM. The recipe was a test so adjust as you think is needed. Don’t be scared!

For the vessels, I bought a dozen 8oz. jelly jars but when all was said and done I liked the 4oz Weck jars best. Just the perfect size. You can always eat two!

Onto baking – I pulled from a few different ideas for nut crusts and altered Ina Garten’s cheesecake recipe to come up with this plan of attack. It makes about 12 8oz. jars. I happened to find fresh black berries that looked good but you could use any topping you like for this.

Crust

  • 2 cups walnuts ground to a course meal (big surprise, I didn’t have enough walnuts so I used walnuts and almonds – whatever!)
  • 2 Tbs melted unsalted butter
  • 1 tsp baking soda
  • 1/4 teaspoon salt

Mix well and spoon into your jars. I had this old coffee scoop thing that was perfect for pressing the crust down evenly into the jars. Don’t smash it too much!

cheesecake

  • 4 8oz. packs cream cheese, softened
  • 1 cup sugar (coconut sugar, duh)
  • 5 large eggs
  • 1/4 cup sour cream (ONLY because I had some left over from my whoopie pies)
  • 1 tsp vanilla (had none whoops! so I used maple syrup)
  • 1 lemon, grated peel of

To make the filling, cream the cream cheese and sugar in the bowl of an electric mixer fitted with a paddle attachment on medium-high speed until light and fluffy, about 5 minutes. Reduce the speed of the mixer to medium and add the eggs , 2 at a time, mixing well. Scrape down the bowl and beater, as necessary. With the mixer on low, add the sour cream, lemon zest, and vanilla. Mix thoroughly and pour into the crust.

Pour the batter into each jar about 2-3 inches deep. I found a liquid measuring cup to be helpful for this. Tap the base of the jars on a counter or table to get the air bubbles out of the batter. Place the jars in a roasting pan and carefully pour the boiling water into the pan avoiding getting any water into the cheesecake jars. The water should come up to an inch below the shortest jar. Place in oven and reduce heat to 300°F. This is when I was a little nervous! I did NOT want those things blowing up!

Bake 30 minutes then turn off the oven and let the cheesecakes sit in the oven for another 20 minutes. Centers should be jiggly while the edges should be slightly firm. Remove from oven, remove from water bath and let cool completely. Cover with plastic wrap and refrigerate for at least an hour.

Blackberry curd

  • 2-4 cups blackberries, fresh or thawed (I used 2 cups fresh)
  • 1/2 cup water
  • 1 tsp lemon zest
  • 1 cup sugar (I used less than 1/2 a cup)
  • 2 oz. butter
  • 4 tbsps cornstarch (optional)

Place the blackberries, water, and orange zest in a pan and bring to a boil. Reduce to a simmer for 5 minutes. Press the mixture through a food mill or you can purée the berry mixture in a food processor and press through a sieve. Pour the berry liquid back into the saucepan over medium heat. Stir in 1 cup sugar and 2 ounces butter. Mix the cornstarch and 2-4tbsps. water together in a small bowl. While whisking the berry mixture, pour the cornstarch into the pan. Stir until thick and bubbly and stir for another 3 minutes. Remove from heat. Pour the contents into a bowl or vessel and cover with plastic wrap. Let cool. *I opted not to use cornstarch. Guess why… haha came out just fine without it, just not quite as thick.

Share. This is the easiest treat to share with friends or bring to a hostess as a little treat for them only – perfect for the season of giving.

Sour milk custard?

In Recipes on November 18, 2011 at 7:30 AM

Yup. Custard pudding, actually. It was really tasty too – especially because it only has 4 ingredients!

Before we dive into the recipe I should probably clarify why I’m talking milk at all since we stopped drinking milk and started avoiding most dairy since January when we started eating Paleo. There are plenty of advocates for keeping heavy cream, butter and cheese IN the Paleo diet sphere, since they are mostly fat and have little to no lactose as it has been either skimmed off or consumed by fermentation. I have found that when I cut out yogurt and milk and half and half I stopped waking up congested. Cool. Heavy cream had no such response so I have kept using it. And loving it.

But, I also kept reading about the benefits of raw dairy and I really love raw milk. When we lived in A2 we bought it at the farmer’s market weekly and it was amazing. I started thinking that if I could source raw milk from local grass-fed cows it would be an ideal source of fat and whey protein. So, I’m doing an experiment to see how I feel. To see if I feel good working out or if I like have milk as an option in my diet. The other thought is that if I let the milk sour or ferment I can make my own yogurt or kefirs and the benefits of those are widely accepted in Paleo-land. Win:win. Plus I also found raw heavy cream. Heaven.

So, in case you think I’m crazy there is a difference between milk that has gone bad and milk that has soured. Raw milk or cream that has soured is actually NOT harmful or dangerous, but rather chock full of beneficial enzymes and good bacteria! However, pasteurized milk is dangerous, as it is lacking these enzymes and bacteria, and rather than souring it putrefies. Gross. I started hunting and there are some uses for soured raw milk from the Weston Price Foundation:

  • Make homemade whey and cream cheese with the soured milk (leave the milk on the counter until it fully separates. Strain through a strainer or colander lined with tea towel). Try blending the cream cheese with a few strawberries and maple syrup for a delicious spread for sprouted bagels.
  • Soak organic pancake mix overnight in soured milk. This approach results in much tastier, fluffier, and healthier pancakes than mixing with water and cooking immediately.
  • Use soured milk or cream to make scrambled eggs.
  • Use soured milk to make custard pudding or creme brulée (see recipes below).
  • Use soured cream on a baked potato or spread on a sandwich instead of mayonnaise.
  • Mix a tablespoon of soured cream in a bowl of soup to liven it up and make it digestible.
  • Use soured milk instead of whey to soak oatmeal overnight.
  • Mix carob powder and a little rapadura into slightly soured milk and give to your kids as “chocolate milk” They’ll never know the difference (mine don’t!) and it’s good for them.
  • Use soured cream to make sweet potato casserole (see recipe below).
  • Use soured cream to make meatloaf (see Nourishing Traditions, page 356).
  • Warm slightly soured milk on the stove with some cocoa powder and Rapadura to make fabulous hot chocolate.

We love custard and so I tried this simple Custard Pudding from Weston A. Price and it was so yummy!

Ingredients

  • 3 eggs
  • 1 3/4 cups soured, raw milk
  • 1/4 cup Rapadura or maple syrup (maple syrup gives a kind of “flan” taste) I used maple syrup, duh
  • 1 teaspoon vanilla
  • 1/8 teaspoon sea salt

Whip together in baking dish. Cook at 400 degrees for about 45 minutes or until knife or toothpick comes out clean. Cool, serve.
Note: I’ve also made this with 1/2 soured cream and 1/2 soured milk. Total decadence!

What is your take on dairy? There are plenty of negative posts about dairy but here are a few positive posts to get you going if you care to read more:

Good coaches bring treats

In Recipes on October 10, 2011 at 12:27 PM

or at least I did on Saturday. Since then no less than 10 people have asked me or texted me for the recipe. Some folks even want to buy them from me! Love that. And, they’re super easy to make.

I hobbled together the recipe but you can make all kinds of adjustments and I’m sure they’ll be just as good. I borrowed mostly from The Nourished Gourmet but the ones I had in mind originally had peanuts and sesame seeds in them so the next batch will have sesame seeds for sure. I also added dark choc chips (70% cocoa) to half the second batch. YUM. Slivered dried cherries would be amazing too or even unsweetened shredded coconut.

Here goes:

Seed and Nut Bars

Preheat oven to 350 degrees and grease (with coconut oil) a 9 x 13 casserole dish. Grind the following nuts into a coarse nut flour. Don’t let it turn into nut butter!

  • 1/2 cup cashews *if you don’t do cashews sub walnuts
  • 1 cup of pumpkin seeds
  • 1 cup of almonds

Put into a medium size bowl and stir in the following.

  • 1/2 cup pf pumpkin seeds
  • 1/2 cup sunflower seeds
  • 1/2 teaspoon salt
  • 1 teaspoon cinnamon

Melt in a small saucepan:

  • 1/2 cup of honey (I used 1/4 cup raw honey, 1/4 cup coconut sugar)
  • 1/4 cup high quality coconut oil

Pour honey/oil over the nut mixture and stir until everything is evenly coated with it. Press evenly into the prepared casserole dish and bake for 18-20 minutes, or until it is lightly browned on top. I like it cooked 20 or longer – I liked the browned edges :)

Allow to cool for 20 minutes, then very gently cut and remove bars and allow to cool on a plate. They will be crumbly but you can smoosh them back together. I liked to cut out the edge pieces and then just cut the ones in the middle but leave them in the dish to cool.

Enjoy!

Check out the breakdown of coconut sugar if you have a minute or two.

On the Bookshelf

In Reading Materials on October 4, 2011 at 9:52 AM

Sorry, folks. I know I have been MIA the past two weeks but I promise to get back to a regular schedule – realizing that a few posts a week is more reasonable than trying to post daily. Unless, of course, you can find me a life sponsor…

In the meantime, here are a few new or new to me books on my short list for this fall – reading anything good? Go check these out from your local library!

Wheat Belly – While I don’t care for the blog but this book is on my short list. In it, Wisconsin-based preventive cardiologist Davis might convince you to give up those yummy looking bagels. Did you know, for example, that even whole-wheat bread “increases blood sugar as much or more than table sugar”? Check out my post on sugar for a quick reference too!

The NYT (who ranked this #5 on the 9/17/2011 Best Seller list) writes, “Informed by cutting-edge science and nutrition, along with case studies from men and women who have experienced life-changing transformations in their health after waving goodbye to wheat, Wheat Belly is an illuminating look at what is truly making Americans sick and an action plan to clear our plates of this seemingly benign ingredient.”

Paleo Comfort Foods – need I even say anything else? Also, any authors who quote Ron Burgundy in their “What Is…” section is are winners with me. “Food is a lot like religion, in that it becomes very personal to people, and there are those who love nothing more than to tell you what you are doing is wrong for reasons x, y or z. For us, we know we feel good eating this way, we are healthier inside and out eating this way, and it works in our life. We know there are other “believers” for whom that is true as well. We know there are others who think this paleo thing is some fad, we’re going to decimate the world’s fish/cow/chicken supplies, and that veganism is the way to go. That’s their choice. This is ours. As the Anchorman, Ron Burgundy said (in reference to the true definition of the words San Diego), ”Agree to disagree.

Here’s a recipe for farmer’s pie from the book: http://paleocomfortfoods.com/in-the-kitchen/farmers-pie/

                                     

Real Food and Real Food for Mother and Baby – With farming in her blood, the author opened the first farmers’ markets in London and today her company, London Farmers’ Markets, runs 18 year-round markets. She’s an advocate for traditional foods and these books just look so GOOD. No, I’m not pregnant but these are still on the short list.

Death by Sugar

In Uncategorized on September 9, 2011 at 5:45 AM

Dramatic, eh?

Someone recently asked me on Facebook about agave and whether or not it’s any better than sugar. My response was this, “It is processed – so is sugar. Difference it is lower on the glycemic scale BUT the 3 sugars – sucrose, HFCS, and agave – are almost identical from a health perspective. Natural sweeteners are better – date sugar, fruit, honey, molasses, coconut sugar, etc. Agave is easy for baking, frankly, but feel free to substitute and see what works for you.”

Honestly, I always liked that agave easily mixed into my coffee and it IS lower on the glycemic index than other sweeteners but after going Paleo it’s an item I knew I should probably forego – it’s not a natural sweetener. A really smart article that came out this spring in The New York Times, Is Sugar Toxic, talks about why sugars are just empty calories.

“Refined sugar and H.F.C.S. don’t come with any protein, vitamins, minerals, antioxidants or fiber, and so they either displace other more nutritious elements of our diet or are eaten over and above what we need to sustain our weight, and this is why we get fatter.”

ya ya empty calories, I get it but when you continue reading you’ll see that calories are the least of the problem. This excerpt from the same article is what needs to be read, and reread.

“The fructose component of sugar and H.F.C.S. is metabolized primarily by the liver, while the glucose from sugar and starches is metabolized by every cell in the body. Consuming sugar (fructose and glucose) means more work for the liver than if you consumed the same number of calories of starch (glucose). And if you take that sugar in liquid form — soda or fruit juices — the fructose and glucose will hit the liver more quickly than if you consume them, say, in an apple (or several apples, to get what researchers would call the equivalent dose of sugar). The speed with which the liver has to do its work will also affect how it metabolizes the fructose and glucose.

In animals, or at least in laboratory rats and mice, it’s clear that if the fructose hits the liver in sufficient quantity and with sufficient speed, the liver will convert much of it to fat. This apparently induces a condition known as insulin resistance, which is now considered the fundamental problem in obesity, and the underlying defect in heart disease and in the type of diabetes, type 2, that is common to obese and overweight individuals. It might also be the underlying defect in many cancers.”

Ya, that’s why we don’t do sugar on Paleo. That’s why red meat gets a bad rap. That’s why I need to work harder to get rid of all sugars – agave and raw sugar, alike. I’m not there yet though; I need my treats. I bet you do too. You might as well get a few trace nutrients if you’re gonna add the sweet stuff. Here are your best bets, as defined by Mark’s Daily Apple

Raw Honey

Honey consists of dextrose and fructose (broken down from sucrose through honey bee’s digestion) in a nearly 1:1 ratio (with other components such as water, wax, nutrients, etc.). Raw honey has a glycemic index of about 30, but processed honey clocks in around 75. Those who have a harder time digesting fructose can often tolerate honey. Although conventional processing destroys much of honey’s natural benefits, raw honey serves up a (many claim therapeutic) dose of antioxidants, minerals, vitamins, amino acids, and enzymes.

Maple Syrup

Maple syrup is boiled and refined sap from maple trees. It has a GI of 54 and is low in free fructose but high in the fructose-glucose disaccharide sucrose. Nutritionally speaking, it contains manganese, iron and calcium.

Palm Sugar/Coconut Sugar

An up and coming (in this country) sweetener is coconut sugar. The sugar is actually made from a variety of palm sources, but the palm and coconut labels are used (albeit mistakenly) interchangeably. It’s largely sucrose-based and registers in the 30s/40s on the GI. The taste is relatively light from what I understand, and the nutritional profile is worth noting.

Scones

In Local food, Recipes on September 8, 2011 at 11:00 AM

Well, this recipe is just too good. I can’t hold out on ya for even another day. Gluten-free, grain-free, dairy-free, soy-free – well, you get the idea. Paleo scones. Thanks, Lis.

I timed myself making them – 15 minutes to mix up (without having anything out yet) and 8 or 9 min in the over.

Preheat oven to 400. Makes 9 because I only wanted to use 1 pan and was only patient enough for 1 cooking cycle!

Ingredients

  • 1 egg
  • 1/4 cup honey or maple syrup
  • 1/2 tsp baking soda
  • lots of cinnamon, maybe some fresh nutmeg or cloves (anything goes here!)
  • dash vanilla
  • 1/3 cup raisins (no thanks hahaha but you might like them) or choc chips
  • 2 cups almond meal (I found that using 1 cup of Bob’s Red Mills fine almond flour and 1 cup of Trader Joe’s almond meal worked best)

Mix together everything but the flour, add that last. Spoon onto cookie sheet greased with butter, covered in one of those fancy silicon mats or covered in parchment paper.

Cook for 8 minutes or so. Try not to eat them all in one day.

* I’ll be testing a savory version of these to have with eggs or pulled pork or brisket in lieu of a biscuit. I’m thinking raw cheddar and chive….

Quick note on maple syrup – I’m working on a full post on different sweeteners but I find maple syrup has the best consistency for baking and great flavor. If you’re nearby, Northwwood Sugarworks is a is a family owned and operated producer of 100% pure maple syrup products. They’re from Gloucester and own a farm in NH. They sell at the Cape Ann Farmer’s market and sometimes they have the cotton candy machine there! Maple sugar cotton candy – YES!!!! Check out their products. I also really like Cold Hollow Cider Mill (VT) syrup – SO tasty. I always prefer B grade because it has more flavor. Grade A fancy is actually a byproduct of a time when maple syrup was used as a substitute for cane sugar and the less flavor and color the final product had, the more desirable it was. Who knew?

What we’re eating…

In About Us on September 8, 2011 at 7:14 AM

Paleo. If you know me, you know what that means. If not  – here it is. It’s the way we’re eating. It’s not a diet – it’s a dietary model, if you will. Team Fraelick started eating this way in January as a challenge through CrossFit Cape Ann and we never went back. I have been somewhat lax these summer months, eating more ice cream and drinking more beer, but otherwise we just believe this is the right thing for our bodies. We feel good when we eat this way and we are starting to look better too.

There are LOADS of blogs and sites dedicated to the Paleolithic lifestyle. Here’s a brief review of what we’re doing but you can find more information at 10 Reasons to Go Grain-free, the Archevore’s blog, Everyday Paleo and Health-Bent. Have other favorites? Please share in the comments section!

 The 15 rules of the Paleo diet

(adapted from paleodietlifestyle.com)

1. The Paleo diet should be high in fat, moderate to high in animal protein and low to moderate in carbohydrate. Calorie counting is not encouraged, neither is portion control.

2. Eat unlimited amounts of saturated fats like coconut oil and butter. Duck fat, tallow, lard and just about any animal fat are also great, but only if they come from healthy and well-treated animals (see rule 6). Olive oil and avocado oil are also good fats to use in salads and to drizzle over food, but not for cooking.

3. Eat generous amounts of lean animal protein. This includes red meat, poultry, pork, eggs, organs (liver, kidney, bone marrow …), wild caught fish and shellfish. Don’t be scared to eat the fatty cuts if they come from a well-treated animal and all meals with proteins should contain fat as well. Learn to cook with bones in the form of stocks and broths.

4. Eat generous amounts of fresh or frozen vegetables either cooked or raw and served with generous amounts of fat.

5. Eat low to moderate amounts of fruits and nuts. Try to eat mostly fruits low in sugar and high in antioxidants like berries as well as nuts high in omega-3 or low in omega-6 like macadamia nuts and almonds. Consider cutting off fruits and nuts altogether if you have an autoimmune disease, digestive problem or are trying to lose weight faster.

6. Preferably choose pasture-raised and grass-fed meat coming from a local, environmentally conscious farm. If not possible, choose lean cuts of meat and supplement your fat with coconut oil, butter or clarified butter. Also preferably choose organic, local and/or seasonal fruits and vegetables.

7. Cut out all cereal grains ad legumes from your diet. This includes, but is not limited to, wheat, rye, barley, oats, corn, rice, soy, peanuts, kidney beans, pinto beans, navy beans and black eyed peas.

8. Cut out all vegetable, hydrogenated and partly-hydrogenated oils including, but not limited to, margarines, soybean oil, corn oil, crisco, peanut oil, canola oil, safflower oil and sunflower oil. Olive oil and avocado oil are fine, but don’t cook with them, use them in salad dressings and to drizzle over prepared food.

9. Eliminate sugar, soft drinks, all packaged products and juices (including fruit juices). As a rule of thumb, if it’s in a box, don’t eat it. At the grocery store, visit only the meat, fish and produce sections.

10. Eliminate all dairy products other then butter and maybe heavy cream. You don’t need dairy.

11. Eat when you’re hungry and don’t stress if you skip a meal or even two. You don’t have to eat three square meals a day, do what feels most natural.

12. Eliminate to most sources of external stress in your life as possible and sleep the most you can. Try to wakeup without an alarm and to go to bed when it’s dark.

13. Don’t over-exercise and keep your training sessions short and intense and do them 3-4 times per week. Take some extra time off if you feel tired. Consider short and intense sessions of sprinting instead of very long cardio sessions.

14. Consider supplementing with probiotics, vitamin D, and a high quality fish oil. You probably don’t need multivitamins or other supplements. Fish oil has been proven to protect you from cancer, heart disease and inflammation. If you want to add it to the diet please source it from either Nordic Naturals or Carlsons.  Check the common crow and the fish oil calculator on the CFCA site for dosages and do your own research to see if it is something you think is worthy to add.

15. Play in the sun, have fun, laugh, smile, relax, discover, travel, learn and enjoy life like a daring adventure!

By the way- we’re okay with coffee and tea (black, or with a little coconut milk) if it increases your success with the main food groups but in moderation, and only if it doesn’t interfere with sleep.  Usually, that means none after noon.  If you really want to go hardcore and reset your body’s sensitivity to caffeine, skip the coffee/tee for the seven week period as well. Sorry no alcohol!

Hey-o!

In Recipes on September 6, 2011 at 8:56 AM

So, I love mayo and I love most salads made with it – chicken, egg, tuna, and sweet potato. Just not ham because that’s gross.

Admission – I love a fried egg sandwich with mayo. My Nana used to make me that. Don’t knock it ’til you try it.

Anyway, the problem is that REAL mayo does not come in a jar. By real, I mean, it’s made with eggs and good oil. So, we make our own. Yes, our own mayo. If you make your own salad dressing you’re just about there already. If you don’t make either, the recipe below will show you just how easy it is. I know the sound of making your own mayonnaise is as scary as trying to spell the word but I promise it only take about a minute!

Homemade Mayonnaise with Olive Oil

The truth is that most store-bought mayo is made from a base of either soybean oil or canola oil, and nearly all varieties contain either sugar, cane juice, or HFCS. Even that nicely packed olive oil mayo is a farce – the first ingredient in soybean oil.

The difference between what you buy at the market and make at home makes mayo either an unhealthy condiment or a good source of healthy fats.

It’s also a great base for dressings and sauces – I like to make a batch on Sunday and a batch of the creamy mustard vinaigrette and I’m all ready for the week. Replace for raw egg in any dressing you like!

Paleo Mayo

  • 1 egg yolk (works best if egg is allowed to come to room temperature – tip! put the cold egg in a bowl of tepid/lukewarm water)
  • 1/2 tsp mustard powder (we like Coleman’s) or Dijon mustard
  • 1 tsp lemon juice (fresh squeezed works best)
  • 1/2 cup olive oil (look for the lighter tasting variety that will say for cooking on the label)
  • 1/2 cup walnut oil (or another nut oil, or grape seed – otherwise the live oil flavor can be strong)
  • Salt and pepper to taste

Combine egg, mustard powder, and lemon juice in a food processor until it reaches a thick, creamy consistency. Slowly blend oil into egg mixture. S-L-O-W-L-Y Add salt and pepper as desired. Store in a glass jar (perfect way to reuse a jar!) in the fridge. Mayo will thicken over the next few hours.

* You can also use an electric mixer with a whisk attachment or your immersion blender (BEST kitchen tool ever!)

Sometimes it won’t work. I know! I told you it was easy. It is but sometimes the egg and oil just don’t catch. It’s usually when we’re rushing the oil or the heat from the machine gets too high. One night I was so annoyed I just kept adding more and more yolks and more and more oil – and I got soup. I could not bring myself to waste all those yummy ingredients though – so I started the process all over again with just 1 new yolk in a big stainless steel bowl and my whisk. I started to add that soup mixture a few drops at a time and it caught and I ended up with a ton of mayo and a tired arm. Don’t worry! Have fun!

In partnership with one of France's most prestigious nut oil mills, Les Huileries de la Croix Verte et la Tourangelle, the California Oil Corporation is producing some fab nut oils. Using traditional iron roasters, this walnut oil achieves a deep rich flavor that is light in texture. It pairs best with winter cuisine, and is particularly good on salads of bitter greens, with blood oranges, apples, pears, or persimmons.

Here’s a demo video for ya from Everyday Paleo too

Once you’ve got the mayo part down, why not mix it up try adding fresh herbs to your mayonnaise or other spices you love, like curry. Some proven winners include:

Lemon with Dill: Add lemon zest and a generous amount of fresh dill. Hello, salmon.

Spicy Chipotle: Throw a few chipotle peppers and the adobo sauce they’re packed in into the food processor. Great for crab cakes.

Roasted Garlic: Add 1-2 cloves of roasted garlic and freshly ground black pepper.


Eggs, butter, macaroons.

In Recipes on August 17, 2011 at 7:00 AM

Yup. They’re a staple around these parts.

If you don’t need sweets or chocolate – well, then you’re just plain better than me. I need ’em. Especially when I’m in the Paleo zone and being strict. An apple with almond butter just won’t cut it. Something that resembles a treat is a must.

These macaroons are gluten free, dairy free, soy free – they contain no refined carbohydrates and SURPRISE – for real, they taste AMAZING. Friends and family alike have agreed.

Marc Christiansen posted the recipe here and I’ve tweaked it slightly and added some notes below. They are no bake and so easy to whip up. Go ahead and try them!

Ingredients:

  • 3 Cups Shredded Coconut (I prefer large flake for this – raw, unsweetened – Let’s do…Organic is one brand I like. If you’re local, Wild Oats in Beverly Farms sells it pre-bagged in bulk and it’s great and cheap)
  • ½ Cup Almond Flour (I use Almond Meal from Trader Joe’s but you can use any almond flour you like)
  • 1 Cup Raw Cocoa Powder (I think the brand matters here – this is where you’re getting a lot of flavor. I happen to love all of the Equal Exchange products, including their Love Buzz coffee and their hot cocoa. Their baking cocoa is amazing. Trader Joe’s has a decent version that’s very reasonably priced.
  • ¾ Cup Agave Nectar (room temperature) (I normally use a little shy of 3/4 cup)
  • ¼ Cup Pure Maple Syrup (room temperature) (I normally just add a drop if I have the good stuff around)
  • ½ Cup Coconut Oil (warmed to a liquid)
  • ½ Tbs. Real Vanilla Extract
  • ½ Real Vanilla Bean Seeds (I have never used these because I never have the pods around, but I’m sure it would be a great addition)
  • ¼ Tsp. Sea Salt

Steps:

  1. Combine all dry ingredients with the exception of the salt (coconut, almond flower and cocoa powder) in a large bowl and mix throughly.
  2. Zap the coconut oil in the microwave until a liquid. Mix the wet ingredients (agave, maple syrup, coconut oil, vanilla extract) and salt then add the seeds from ½ a vanilla bean and stir until incorporated and the salt has dissolved.
  3. Pour the wet ingredients into the dry and mix completely.
  4. Let sit at room temperature for 5 minutes or so to let the oil and other liquids soak into the coconut, cocoa and almond flower.
  5. Using a small scoop (1½ Tbs.), scoop out on to a flexible cutting board or cookie sheet and place in the refrigerator to set up. This usually takes 10 – 20 minutes. Then transfer to a storage container.

Keep refrigerated; while coconut oil is a solid at most room temperatures, it will melt at about 85° F. These can be served cold, I usually set them out a little before serving them to let them warm up to below room temp (still slightly cool) which helps the flavor.