Tag Archives: coconut milk

Vanilla Berry Chia Pudding

Vanilla Berry Chia Pudding | stupideasypaleo.com

Vanilla Berry Chia Pudding is the perfect red, white and blue treat for this weekend. Seeing as it’s Memorial Day, I put together a quick, easy, festive treat for your holiday picnic or BBQ. You can make them parfait-style like I did here or just plop the chia pudding on the bottom and the fruit on top.

The sky is the limit with how you can adding your own toppings or customize them! You can make these in advance and keep them refrigerated until serving.

Makes: 3 servings

Ingredients for Vanilla Berry Chia Pudding

Directions for Vanilla Berry Chia Pudding

  1. In a medium bowl, combine the coconut milk, chia seeds, maca, vanilla protein and vanilla extract. Whisk constantly until the chia seeds are evenly distributed and not lumpy. Refrigerate and stir occasionally until the pudding has thickened, about 1 hour. If it’s too thin, add another tablespoon of chia seeds.
  2. In small mugs or serving cups, layer a few spoonfuls of chia pudding in the bottom, then a layer of fresh raspberries, followed by another layer of chia pudding and then a layer of fresh blueberries. There’s really no wrong way to do it so be creative. Eat immediately or cover and refrigerate until serving.

Change It Up

  • Use strawberries instead of blueberries.
  • Try almond milk instead of coconut milk.
  • Add a dash of almond extract to the pudding and top with sliced almonds.
  • Omit the vanilla protein and sweeten with honey or maple syrup.

*Use the code SEPaleo for 10% off your order with Stronger Faster Healthier!

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Vanilla Berry Chia Pudding | stupideasypaleo.com

Questions? Leave them in the comments below!

3-Ingredient Banana Pudding

3-Ingredient Banana Pudding | stupideasypaleo.com

This 3-Ingredient Banana Pudding is really simple. While I love convenience, the little cups of chia pudding goodness you can buy at the grocery store can be kind of pricey, especially if you’re watching your wallet.

The possibilities for ingredients are really endless, but this one has just three: banana, coconut milk and chia seeds.

Banana Coconut Chia Ingredients

Banana Coconut Chia Directions

  1. In a food processor or blender, combine the banana and coconut milk. Process until smooth.
  2. Throw in the chia seeds and pulse a few times to mix evenly.
  3. Pour into a container and chill for an hour to let the chia seeds plump up a bit. (Or if you’re like me, eat it right away because you don’t want to wait. The seeds will be crunchy, though.)

Click here to pin this!

3-Ingredient Banana Pudding | stupideasypaleo.com

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Have you ever tried chia pudding? What’s your favorite combo?

Coconut 101: Everything You Need To Know About Coconut

Coconut 101 | stupideasypaleo.comCoconut 101 is here, where I’m going to take you through some need-to-know coconut basics for your kitchen!

Coconut Basics: Why’s It So Common In Paleo?

Coconut is a darling ingredient of Paleo / primal and real food cooking and for good reason: it’s loaded with healthy fats and is shelf stable. Its creamy texture is great for dairy-free cooking. I’m going to explain these in more depth, then break it down by coconut variant…sort of like an encyclopedia of coconut goodness.

Coconut Basics: All About the Fat

Let’s tackle the fat component of coconut first. Coconut oil’s a combination of three types of fat: saturated (92%), monounsaturated (6%) and polyunsaturated (2%). WHOA…hold up just a second..isn’t that a LOT of saturated fat?

Yes, coconut oil is mostly saturated fat which kind of makes it the animal fat of the plant world, and seasoned paleo eaters know that saturated fats aren’t bad in the context of a diet that’s not high in carbohydrates (for more on that topic, click here). If you’re a newbie to paleo, you may be surprised at all the sat fats showing up in recipes…ghee, coconut oil, duck fat. Even lard. Remember, paleo’s not a low fat diet, and human beings need fat to function properly. So…coconut oil, rich in sat fat, is good!

Why not just eat lots of mono- (MUFA) and polyunsaturated fats (PUFA) like other plant oils then? Aren’t those healthier? Keep in mind *why* plant oils are liquid at room temperature in the first place. They contain one or more double bonds in their carbon-hydrogen tails, making the tails bend and preventing them from packing closely together. [Saturated fats contain no double bonds in their carbon-hydrogen tails, making them straight and easy to pack together, like Pick Up Sticks.] Back to the bendy tails…they make fats less stable and more prone to oxidation which is not a good thing.

Ever notice why some oils, like flaxseed, are sold in dark brown bottles and are supposed to be refrigerated? It’s because it, like other PUFA-rich oils, is prone to oxidative breakdown and will go rancid quickly at room temperature.

So, coconut oil (along with other dense saturated fat sources) is 1) more stable at room temperature, 2) more resistant to oxidation and 3) more stable at moderate temperature cooking than some other plant oils.

Coconut Basics: Creamy Dreamy Goodness

Because of coconut’s high fat content, it adds a great unctuous character to different dishes. Of course, there are classics like curries but virtually any way you’d use dairy, you can substitute coconut milk instead. In a pinch, you can try stirring in coconut cream or even coconut butter instead of coconut milk to add some extra creaminess.

For coconut milk, the fat content will vary by brand and I’d recommend staying away from those which contain emulsifiers (read more in my article here). If you want “lite” coconut milk, it’s less expensive to buy full-fat (canned) and water it down yourself.

Coconut Basics: Products

Coconut Aminos: This is used commonly in Paleo cooking as a replacement for soy sauce. It’s made from the sap of coconut trees that’s been combined with salt. (where to find coconut aminos)

Coconut Butter (also called Coconut Manna or Coconut Cream Concentrate™): When dried coconut meat is ground down into a very fine pulp (much more finely than coconut flour), the result is coconut butter (click here to learn how to make your own). It can be used in place of nut butters and used in a variety of ways (my favorites of which is to eat it off a spoon or on a piece of high-quality dark chocolate). When you buy coconut butter, it’s probably going to be solidified in the jar and have separated out into two layers: the upper layer (translucent) is oil and the lower layer (opaque) is the meat. Warm it up in a pot of hot water and stir to combine.

Coconut Cream: This is the fraction from coconut milk that separates out when a can of coconut milk without emulsifiers is allowed to sit still for a while. The cream component rises to the top and separates from the water. It’s different from coconut butter because it’s been strained and contains no fiber. Hint: makes a killer whipped cream substitute when whipped until airy! Some brands advertise cans of coconut cream: they just contain less water than coconut milk.

Coconut Flakes: The dried meat from the coconut. These can be used to make coconut milk or coconut butter at home. Looking for a crunchy snack? Gently toast some coconut flakes on a parchment paper-lined baking sheet at 350°F (175°C) for about 10 minutes. Sprinkle with a bit of sea salt and cinnamon. YUM. (where to find coconut flakes)

Coconut Flour: This is the dried coconut meat that’s been ground up and as such, still has the fiber intact. It’s used in gluten-free baking and as a thickener, but it can be a bit finicky. If you’ve ever tried to substitute coconut flour for white flour or almond flour in a recipe, you’ve probably been met with a dry, chewy mess. Why? The fiber in coconut flour makes it ultra-absorbent like a super-powered sponge. In general, use the following ratio when adapting recipes for coconut flour: 1 cup white flour = 1/4 cup coconut flour. (where to find coconut flour)

Coconut Milk: When coconut meat is blended with water and strained, the result is coconut milk. Its fat content varies by brand with cheaper cans often containing less coconut cream and more water. Choose a brand without emulsifiers (like guar gum, carrageenan, methyl cellulose, and corn starch) that’s sold in BPA-free cans (like these) or tetra-pak cartons (like these). I don’t recommend coconut milk sold in cartons (except for the one I just listed) because they tend to contain preservatives.

Coconut Nectar & Crystals (also called Coconut Sugar): Don’t be fooled. Even though it’s derived from coconuts, it’s no better than any other sweetener out there from a health perspective. Use judiciously, if at all.

Coconut Oil: This is the pure fat from the meat of the coconut and comes in several different varieties based on which processing method was used to extract it. Decoding a bottle can be a lot like deciphering what’s written on an egg carton…lots of terms, some of which are pretty confusing. Here’s a quick list:

  • Virgin…coconut oil obtained from raw coconut meat that hasn’t been heated. Note: the standards for what denotes virgin from extra virgin don’t actually exist.
  • Extra Virgin…this term really means nothing between coconut oils (though it does for olive oil). A term used to market and appeal to consumers as “higher quality”.
  • Refined…usually treated with deodorizers, bleaches and other chemicals. It usually smells / tastes less like coconut. Very low quality refined oils are sometimes even hydrogenated (eek…trans-fats!!) to increase shelf life even further.
  • Unrefined…not treated with deodorizers, bleaches and other chemicals. Most virgin and extra virgin coconut oils fall into this category. They tend to have a stronger coconut flavor.
  • Expeller-pressed…coconut oil obtained from the manual pressing of the coconut meat, not by using chemicals.
  • Centrifuged…the liquified meat is spun down in a centrifuge to fractionate the oils away from the water. Therefore, the oil was exposed to less heat during processing.
  • Organic…the coconuts were grown without the use of pesticides, insecticides, etc. This term doesn’t tell you how the oil was harvested, however.

My choice: virgin (unrefined) coconut oil (where to find it)

Coconut Vinegar: Vinegar made from fermenting coconut sap. (where to find coconut vinegar)

Coconut Water: The liquid drained out of a fresh, young coconut. Contains carbohydrates and electrolytes. (where to find coconut water)

Do you still have questions about coconut? Let me know in the comments below!

Coconut 101 | stupideasypaleo.com

Sources:

  • http://www.organicfacts.net/organic-oils/refined-coconut-oil.html
  • http://www.radiantlifecatalog.com/product/radiant-life-virgin-coconut-oil/66
  • http://www.naturalnews.com/030110_coconut_nectar_vinegar.html

 

Coconut Milk Won’t Solidify? Here’s Why!

Coconut Milk Won't Solidify? | StupidEasyPaleo.com

Coconut milk won’t solidify no matter what you’ve tried?! It’s a common problem with a simple explanation.

With the growing popularity of Paleo and dairy-free recipes becoming more plentiful, you’ll probably run into dishes that call for the cream from a can of coconut milk as an ingredient (even my Paleo Tzatziki Sauce and Paleo Cucumber Mint Raita list it). Usually, you’re supposed to put the can in the fridge for upwards of 24 hours, then be able to open the can and spoon the solidified cream off the top.

If you’ve ever followed those instructions only to open the can and find your coconut milk’s still soupy, it’s pretty frustrating (especially if you’re making something where a very thick texture is a requirement like coconut whipped cream). So what gives?

Back to Basics…What is Coconut Milk?

When fresh coconut meat is grated down with water, the liquid yielded is call coconut milk. It’s a combination of the water and the different healthy fats in the coconut meat such as fast-burning MCT oil (medium chain triglyercides) and saturated fat.

When it’s prepared via blending, the fat component (often called coconut cream) gets suspended in the watery component, and it appears to combine. But when left to sit undisturbed, the coconut milk will separate into two layers much like a bottle of oil & vinegar salad dressing. [Bonus science nerdiness: the fat is hydrophobic (water-fearing) and is rejected from the water layer.] Normally, the top, semi-hard cream layer is what you’d scoop out and use for recipes.

Why Your Coconut Milk Won’t Solidify

One word: emulsifiers.

Emulsifiers are chemical additives which cause the fatty and watery layers to stop separating from one another, and if they’re in your coconut milk, you’ll probably never get that thick creamy layer at the top of the can no matter what you do. [Another common way to get fatty and watery components to emulsify is by introducing air like you'd do when making homemade mayo.]

Common Coconut Milk Emulsifiers & Additives

1) Guar gum. This is a carbohydrate compound (polysaccharide) that comes from guar beans. It’s very commonly used to thicken coconut milk and cause it to stay emulsified. Often found in canned coconut milk.

2) Carrageenan. Derived from seaweed, this is another polysaccharide carbohydrate used to thicken coconut milk, though more commonly the type sold in paper cartons (not recommended because it’s often full of other junk). Carrageenan’s been implicated as having some pretty gnarly effects on the gut, among other things. Read more about it here.

3) Methyl cellulose or corn starch. More carbohdyrates / polysaccharides used to thicken and emulsify coconut milk.

4) Sodium or potassium metabisulfate. Though not used as an emulsifier, this chemical additive’s put in coconut milk as a preservative / bleaching agent to keep the color white.

The Solution to Get Your Coconut Milk to Solidify?

Buy a brand that doesn’t contain emulsifiers and preservatives. Better yet, look for a brand that only has two ingredients: coconut and water. My favorites are here and here. Both fit the bill and are sold in BPA-free cans, too. You can also make your own coconut milk at home (click here for a great recipe).

Have you ever had trouble with this? Does the answer surprise you?

Coconut Milk Won't Solidify? | StupidEasyPaleo.com

Dark Chocolate Coconut Chia Pudding (Paleo and Dairy-Free)

Dark Chocolate Coconut Chia Pudding | StupidEasyPaleo.com  Look familiar?

This deep chocolatey, rich treat (good for an every once in a while occasion…not daily, right?!) is so easy to make. A couple months back, I posted a very similar recipe with gelatin and some folks wrote in requesting other options for thickeners. I reworked the ingredients just slightly and the result was equally tasty and simple but gelatin-, egg- and dairy-free! I served it in small dessert cups for just the perfect little bite. Tiny spoons are fun, too.

Dark Chocolate Coconut Chia Pudding | StupidEasyPaleo.com

Ingredients for Dark Chocolate Coconut Chia Pudding

Directions for Dark Chocolate Coconut Chia Pudding

  1. In a saucepan over medium heat, combine the coconut milk, chopped dark chocolate and cocoa powder.
  2. Warm the milk until the chocolate is completely melted. Turn off the heat and stir in the chia seeds and vanilla extract. [Hint: add the chia seeds while stirring continuously or else they will stick to the bottom of the pan in one big gelatinous lump. Not cool.]
  3. Stir thoroughly until the chia seeds begin to thicken the mixture a bit.
  4. Pour into small serving cups and refrigerate for at least an hour until the mixture is very thick.
  5. Top with shaved dark chocolate or coconut whipped cream.

Change It Up

Sprinkle with cinnamon or cardamom.

Have you ever used chia seeds as a thickener?

Dark Chocolate Coconut Chia Pudding | StupidEasyPaleo.com

 

Spiced Butternut Squash Soup

Spiced Butternut Squash Soup | stupideasypaleo.com Man, I love soup. It’s warm, filling and a perfect way to bump up veggie consumption without having to gnaw down on a plate of kale (no offense, kale…I still love you). Sometimes, though, it’s just more fun to slurp up a bowl of soup. This recipe’s actually based on one that I made when I first started this blog but I decided to switch things up by changing the spices. The sky’s the limit here and you can really get creative with new flavor combinations.

To make the best tasting butternut squash soup, my secret is to roast the squash first…it brings out a caramelized, almost nutty flavor that steaming it can’t give. It’ll take a bit of extra time, but it’s so worth it, so don’t skimp out. Once that’s done the rest of the soup is a snap to put together. Bonus points for using your own stock for a liquid!

Variations for Butternut Squash Soup

  • If you can’t do coconut milk, you could use heavy cream if you tolerate that well. If not, omit and add an extra 1/2 cup of chicken stock.
  • Add any cooked protein you’d like to make it a heartier meal.
  • Add 1/2 teaspoon of dried ginger for another warm spicy note.

Ingredients for Butternut Squash Soup

Directions for Butternut Squash Soup

  1. Preheat the oven to 400°F (200°C). Line two baking sheets with parchment paper.
  2. Peel the squash and cut it lengthwise down the middle. Scoop out the seeds (they’re delicious roasted by the way). Chop the squash into a large dice. Place on the baking sheet and drizzle with a bit of coconut oil and sprinkle with salt and pepper. Do the same with the carrots (I usually leave them unpeeled).
  3. Bake the carrots and squash for at least 20 minutes or until the veggies are soft and lightly brown around the edges. Remove from the oven and put the veggies in a pot.
  4. Add the rest of the ingredients: chicken stock, coconut milk, cumin and cinnamon to the post and stir.
  5. Now, puree the soup until smooth. If using a blender, you’ll probably need to do this in at least two batches (use caution when putting hot liquids in a blender). If using an immersion blender, you can puree it right in the pot. Adjust seasonings with salt and pepper.
  6. Serve hot. Bonus points if you sprinkle with some roasted squash seeds (I throw them in the oven on a small sheet tray with a bit of chipotle pepper and salt. Roast for about 10-15 minutes while the squash cooks, for texture.

Have you ever tried butternut squash soup? What did you think?

Spiced Butternut Squash Soup | stupideasypaleo.com

Creamy Leek Soup (Dairy-Free)

Creamy Leek Soup | stupideasypaleo.com The autumn months are here. Longer nights. Colder days. It’s getting to be soup weather (though I love soup all year long).

This creamy, really simple dish is modeled after vichyssoise, a silky soup made with potatoes and cream or milk. My friend Claudette made me her Paleo version this summer, and I was shocked to find out that instead of potato it contained….

…cauliflower.

When I served this to my unsuspecting taste testers and asked them what was in it, they could not guess cauliflower. Haha…fooled ‘em! A traditional vichyssoise is served cold, and while you could do that, I liked it better warm.

And for an extra added special factor, I sprinkled mine with some Bacon Gremolata or just crispy bacon, crumbled up. You’re welcome :)

Ingredients for Creamy Leek Soup

  • 3 cups of leeks, dark green ends removed, roughly chopped (~2 large leeks)
  • 1 medium-sized cauliflower, chopped (4-5 cups)
  • 1 cup onion (~1 medium)
  • 4 cups chicken broth
  • 1 cup coconut milk
  • 1-2 Tablespoons ghee (clarified butter), optional
  • Salt and pepper to taste

Creamy Leek Soup | stupideasypaleo.com

Directions for Creamy Leek Soup

  1. Wash the leeks well. I usually cut off the root end then slice it down the middle lengthwise. Hold under running water and separate the leaves, rinsing well (especially the outermost leaves). Sandy soup is not delicious. I usually cut off the top 1/3 of the leek and save that for making stock. Chop the leeks roughly. Add to a large soup pot.
  2. Cut the core out of the cauliflower and trim off any leaves. Roughly chop it. Add that to the pot.
  3. Add the onions, chicken broth, coconut milk and ghee to the pot.
  4. Bring to a boil, then reduce to a simmer for about 20 minutes or until all the veggies are tender.
  5. Allow to cool, then puree until smooth using a blender. Be careful: You may need to do two or more batches so the blender doesn’t overflow.
  6. Season with salt and pepper to taste.

p.s. You can make this in the crock pot. Add all the ingredients and cook on low for 3-5 hours. The flavor is the same but the consistency won’t be as thick. To troubleshoot that, you can remove the crock pot lid for the last hour of cooking so some of the liquids evaporate.

Do you think you might try this recipe? What toppings would you use?

Paleo Strawberry Apple Parfait

DSC_0029I eat with my eyes first, so parfaits – with their repeating layers of tasty goodness – are always appealing. This one’s made with fruit and coconut and some chopped nuts for crunch (and contains no extra added sugar), so it’s perfectly nutritious.

[As an aside, I get lots of questions about whether fruit is Paleo or how much fruit is okay to eat. Know your context...if you are active and have good body composition and blood sugar regulation, there's nothing wrong with a couple servings of fruit each day. If you're battling a sugar addiction or trying to improve body comp, for example, you may want to be more wary of your fruit intake...especially dried fruit.]

I used rhubarb to counterbalance the sweetness of the apples, but if it’s out of season or not available in your area, you could leave it out. Another option is to add in some blackberries (like in my Blackberry Cinnamon Applesauce) to add some tartness…plus, the color would be stunning!

Ingredients for 2-3 parfaits:

  • 4 apples, peeled, cored and diced (optional…leave the skin on)
  • 1 large stalk of rhubarb, diced (about 2 cups)
  • 1/4 cup water
  • 2 cups fresh strawberries, hulled and quartered
  • 1 teaspoon vanilla extract
  • 1/2 cup coconut milk or heavy cream
  • 2 Tablespoons chopped nuts, optional

Directions:

  1. In a large saucepan over medium-low heat, cook the apples and rhubarb with 1/4 cup of water. Stir frequently and cook until the apples and rhubarb are very soft and have made a thick sauce, about 20-30 minutes. Let cool.
  2. Meanwhile, prepare the strawberries by cutting off the green tops and quartering them. Also, mix the vanilla extract with the coconut milk.
  3. Time to make the parfait…there’s no real science here. You could make several small ones or a couple big ones, depending on your preference. I layered a tablespoon of the coconut milk at the bottom, follow by some fresh strawberries, then some of the apple-rhubarb sauce. I repeated these layers one more time, then topped it with some strawberries and a tablespoon of chopped Brazil nuts.

Get creative and let me know in the comments any variations you might use!

Slow Cooker Chicken Yellow Curry Soup

Slow Cooker Yellow Curry Chicken Soup | stupideasypaleo.com Last week on Facebook, I asked which you – fantastic fan – would like more recipes for: veggies, meat or crock pot, and the slow cooker was the winning vote by far. Here’s my guess on why: crock pots do everything for you…except clean up. Yup. It’s true. Put it in and walk away…it’s like the Ronco Showtime Rotisserie Oven for the busy Paleo eater (I know you remember those “Set it and forget it!” Saturday morning infomercials).

I took one of my most adored recipes from my Slow Cooker Recipe Guide and gave it a slight makeover. What resulted was a warm, filling, and savory curry that’s not at all spicy hot. Best part, it’s free from the weird ingredients found in most premixed curry pastes. and you don’t have to worry about that lonesome jar of rarely used curry powder getting stale because you’ve made it fresh. Makes about four servings.

Ingredients for Slow Cooker Chicken Yellow Curry Soup

  • 1-1/2 lb. (~700 g) boneless chicken breasts or thighs, cut into chunks
  • 6 cups of veggies, chopped (I used one cup each of onion, carrots, green beans, broccoli, tomatoes and red bell pepper. Use what you like or have on hand.)
  • 1-14 oz can (~400 ml) of full fat coconut milk
  • 1 cup crushed tomatoes (or tomato sauce)
  • 1 Tablespoon cumin
  • 2 teaspoons ground coriander
  • 2 teaspoons ground ginger
  • 2 teaspoons garlic powder
  • 1 teaspoon cinnamon
  • 1/2 teaspoon cayenne pepper, optional
  • 1 cup water (for a thicker, curry-like sauce, omit the water)
  • Salt, to taste

Directions for Slow Cooker Chicken Yellow Curry Soup

  1. Cut the chicken and veggie into medium-large chunks. Put everything into the crock pot.
  2. Stir in the coconut milk, and crushed tomatoes. Then add the spices: cumin, ground coriander, ginger, garlic, cinnamon and cayenne pepper. Add the water. Stir to combine everything.
  3. Cook on low for 5-6 hours. [I cooked mine for 8 hours overnight since my current crock pot does not have an automatic shut off function, though, at it came out perfect nonetheless.]
  4. If the you want it more like a curry and less like a soup, omit the 1 cup of water above. You can also remove the lid from the crock pot for the last hour of cooking so some of the moisture evaporates.
  5. Season to taste with salt.
  6. Serve. Would be great over cauliflower rice, but it’s tasty on its own, too.

Dairy-Free Dark Chocolate Coconut Pudding

Dairy-Free Dark Chocolate Coconut Pudding | stupideasypaleo.com This dairy-free dark chocolate coconut pudding has 4 ingredients and is stupid-easy to make. Believe it!

Dark chocolate is one of those foods that is part of my Paleo because I know it fits in with my context, and I try to stick to soy lecithin-free, very dark (85%+), high quality stuff when I can. I wanted to use dark chocolate in an ultra simple dessert and instead of opting for a mousse – which has eggs – I incorporated coconut milk and gelatin to firm up this pudding-esque treat. It’s not very sweet because I didn’t add anything extra besides what’s in the chocolate, and it’s very rich, so I served it in tiny espresso glasses for just a couple lush bites.

If you can’t find gelatin sheets, you can probably use another form as long as it will firm up two cups of liquid – definitely check the label for directions.

Ingredients for Dairy-Free Dark Chocolate Coconut Pudding

Directions for Dairy-Free Dark Chocolate Coconut Pudding

  1. Prepare the gelatin by following the directions on the package. Mine required soaking the sheets in cold water for five minutes, then discarding the water.
  2. Meanwhile, heat the coconut milk on medium-low in a heavy bottomed pot. You want to warm it enough to dissolve the gelatin but not boiling – that will make it harder for the gelatin to actually set.
  3. Once the coconut milk is very warm but not boiling, remove if from the heat and stir in the chopped dark chocolate until it melts. Add the vanilla extract.
  4. Then, add the softened gelatin sheets and stir thoroughly until they dissolve, 1-2 minutes.
  5. Pour into your desired glasses or cups and chill for at least 2 hours or until set.

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Cool Paleo Melon Mint Smoothie

Cool Paleo Melon Mint Smoothie | stupideasypaleo.com I’ll admit to not being a huge melon fan, but a few weeks back, while strolling around the local farmer’s market, I sampled a smoothie like this one and knew I had to recreate it. The mint gives it a freshness and earthiness that perfectly compliments the melon, and the coconut milk brings a bit of creaminess.

Makes: 1 serving

Ingredients for Cool Paleo Melon Mint Smoothie

Directions for Cool Paleo Melon Mint Smoothie

  1. Combine all the ingredients in a blender and blitz until smooth.
  2. Serve with a garnish of fresh mint if you want to be a little fancy.

Paleo Caramelized Onion Cauliflower “Cous Cous”

Paleo Caramelized Onion Cauliflower "Cous Cous" | stupideasypaleo.com

Cauliflower continues to surprise me with how tasty it can be. This dish came out creamy, with sweetness from the onions and a savory note for good measure. The only way I could adequately describe it was “comfort food”.

The inspiration for this dish came from an episode of 30 Minute Meals…yes, I love me some Food Network shows! I knew I wanted to make a Paleo version but have included options here for using ghee and / or heavy cream if they are foods you eat (they are both devoid of the proteins that make dairy irritating to some folks and are essentially pure fat). If not, it works great with coconut oil and coconut milk. The anchovies end up adding a layer of flavor to the dish that doesn’t taste of fish at all…in fact, it adds a nutty and savory umami undertone.

Makes: about 4 side dish servings

Ingredients for Paleo Caramelized Onion Cauliflower “Cous Cous”

Directions for Paleo Caramelized Onion Cauliflower “Cous Cous”

  1. Using a food processor or blender, pulse the cauliflower down into small bits about the size of cous cous. You don’t want big chunks, but you also don’t want it to become mush. Set aside.
  2. In a large skillet over medium heat, add the coconut oil and anchovies. If using fillets, break them up and allow them to basically melt into the oil.  Paleo Caramelized Onion Cauliflower "Cous Cous" | stupideasypaleo.com
  3. Add the onion, bay leaves, salt and pepper and cook over medium-low heat until the onions begin to caramelize but not get brown or burn. This process can take up to 20 minutes, so use that time to do some clean up or prepare some of the other components of your meal.
  4. After the onions are caramelized, stir in the cauliflower and coconut milk, and turn the heat up to medium. Cook for about 5 minutes or until the cauliflower is softened but not mushy.
  5. Sprinkle with parsley before serving.

Iced Coconut Café

Iced Coconut Café | stupideasypaleo.com Easiest thing ever made.

Coconut water + coffee + cream or coconut milk.

The coconut water gives it a bit of sweetness without being overboard. I like mine served straight up over ice. A fun bendy straw makes it even better. If using coconut milk and serving this cold, I recommend combining the ingredients in a blender to smooth out the lumps.

Makes: 1 serving

Ingredients for Iced Coconut Café

  • ~3 ounces of brewed coffee (I like mine cold for this recipe)
  • ~3 ounces of coconut water (read labels and make sure there’s no extra added sugar)
  • Coconut milk or heavy cream to taste

Directions for Iced Coconut Café

  1. Combine all ingredients in a tall glass. Add ice if desired.
  2. Sip. Enjoy. Smile.

Paleo Rocket Popsicles

Paleo Rocket Popsicles | stupideasypaleo.com Do you remember the sound of the ice cream truck cruising around the neighborhood in summer when you were a kid? If you were like me, you conveniently didn’t hear your mom call for dinner, but you could hear that magical music from a mile away. Growing up, my siblings and I loved “rocket pops” – I looked it up and they’re officially called “Red, White and Blue Turbo Rockets” – a patriotic combination sugar and artificial food coloring in red (cherry), white (lemon) and blue (blue raspberry).

Paleo Rocket Popsicles | stupideasypaleo.com While these Paleo versions have a bit of sweetness from the fruit and coconut water, they’re nothing like the sugar on a stick popsicles sold in stores. I added fruit to each layer and kicked up the flavors with citrus zest. You’ve got raspberry lime (red), coconut white peach (white) and lemon blueberry (blue). Perfect for a hot summer day! Don’t like raspberries? Use strawberries or cherries instead. You can also puree the fruit instead of slicing it.

Be creative and use your own fruit combinations or flavors. Let me know in the comments below what you tried!

[Note: I don't consider these a Paleo-ified dessert because it's essentially fruit and coconut water with no extra added sugar, but if you think you'd crack out on them, take that into consideration.]

Prep time: 15-20 min     Freeze time:  2-3 hours     Makes: 12 pops

Ingredients Paleo Rocket Popsicles

Red Layer (Raspberry Lime)

  • 2 cups coconut water*
  • 3 Tablespoons lime juice
  • 1 Tablespoon lime zest
  • 1 cup raspberries (about 6 oz), quartered

White Layer (Coconut White Peach)

  • 1 white peach, peeled and chopped [hint: squeeze lemon juice on them to prevent browning]
  • 1-1/2 cups full-fat coconut milk

Blue Layer (Lemon Blueberry)

  • 2 cups coconut water*
  • 3 Tablespoons lemon juice
  • 1 Tablespoon lemon zest
  • 1 cup blueberries, halved

Equipment

  • 12 dixie cups (3 oz. size)
  • 24 plastic straws or 24 popsicle sticks

Directions for Paleo Rocket Popsicles

  1. Place 12 dixie cups on a sheet tray or in a muffin tin (I used a mini muffin tray). Clear a space in the freezer that the tray will fit in.
  2. Mix the different coconut waters (coconut water + lime juice + lime zest and coconut water + lemon juice + lemon zest) in separate containers. Paleo Rocket Popsicles | stupideasypaleo.com Paleo Rocket Popsicles | stupideasypaleo.com

3. Build your red layer first. Equally divide the quartered berries into the cups (about 2 raspberries per cup). Add about 2 Tablespoons of the lime coconut water to each cup. Freeze until solid. Paleo Rocket Popsicles | stupideasypaleo.com

4. Build the white layer next. Equally divide the chopped white peach into the cups. Add about 2 Tablespoons of coconut milk to each cup. *IMPORTANT: Only partially freeze this layer then stick the straws or popsicle sticks in! Return to the freezer until solid. Paleo Rocket Popsicles | stupideasypaleo.com Paleo Rocket Popsicles | stupideasypaleo.com

5. Build the blue layer last. Equally divide the halved blueberries into the cups. Add about 2 Tablespoons of lemon coconut water to each cup. Freeze until solid. Peel the paper cups away and trim the straws down to size. I like the double straw or double stick method because it makes them easier to hold.

Try to eat it before it melts!

*You’ll have a bit of extra coconut water left over…drink up and enjoy.

Coconut Milk Latte

Coconut Milk Latte | stupideasypaleo.com Since many of you are rocking along on your Whole30 (day 10 here!), you may be looking for alternatives to creamer in your morning coffee. I’m used to heavy cream in mine, and the thought of drinking black coffee makes me want to cry – no offense, black coffee lovers – so here’s my simple solution: coconut milk.

Be sure to stick to full-fat coconut milk in a can. Why? “Lite” coconut milk is just watered down full-fat, so you may as well buy the real deal, water it down yourself, and save some money. Coconut milk in a carton is usually highly processed and contains some not-so-fun chemicals. Recently, I found “coconut cream” at my local Sprouts and much to my delight, it’s just ultra-thick coconut milk. Win. Don’t like coconut? Make some extra-rich almond milk by following my recipe here and cutting the water back to 3 cups (or less).

I’m a huge fan of iced coffee but since coconut milk – with its high fat content – seizes up when added to coffee (science!), I blend my coffee hot and then refrigerate it.

Credit for this frothy delight goes to my dear friend Jen, co-owner of CrossFit Oregon City and creator of Jen’s Gone Paleo.

Ingredients for Coconut Milk Latte

Directions for Coconut Milk Latte

  1. Pour the coffee into a blender along with the coconut milk.  Coconut Milk Latte | stupideasypaleo.com

2. Blend on medium-high for about a minute, or until the coconut milk is completely incorporated. Coconut Milk Latte | stupideasypaleo.com

3. Pour into a mug or serve over ice. You can spoon the frothed coconut milk on top for some “foam”.  Coconut Milk Latte | stupideasypaleo.com Sprinkle with cinnamon if desired.

4. Adjust the amount of coconut milk to your taste buds…you may want more or less.

I always get lots of questions about these blue Mason jars…aren’t they awesome?! I got mine >> here.

Paleo Tzatziki Sauce

Paleo Tzatziki Sauce | stupideasypaleo.com I’m on a dipping sauce kick lately…probably because they make food more fun. I love sauces for their ability to easily add another dimension of flavor to meals. A few weeks ago, I made a Paleo version of an Indian cucumber mint raita and knew that with a few simple tweaks, it would make a nice Tzatziki. [As an entertaining aside, I looked up how to pronounce this correctly, and The Google points to "cha-cheek-e"...which means I've been butchering it all these years].

Prep time: 10 min     Cook time: 0 min    Makes: ~1-1/2 cups

Ingredients for Paleo Tzatziki Sauce

  • 1 cup cucumber, seeded and shredded
  • 1/2 cup full-fat coconut milk*
  • 2 garlic cloves, crushed
  • 2 Tablespoons lemon juice
  • 1 teaspoon dried dill (or 1 Tablespoon fresh dill)
  • 1/8 teaspoon sea salt
  • 1/8 teaspoon black pepper

*put a can of coconut milk in the fridge for about 24 hours prior to making the recipe

Paleo Tzatziki Sauce | stupideasypaleo.com

Directions for Paleo Tzatziki Sauce

  1. Peel, seed and shred a cucumber until you get enough to fill a 1 cup measure. Squeeze any extra moisture from the shredded cucumber.
  2. Open the can of coconut milk and scoop out 1/2 cup of the cream that’s on top.
  3. In a medium-sized bowl, combine the cucumber, coconut milk, garlic, lemon juice, dill, salt and pepper. Mix thoroughly to combine.
  4. If the sauce is too thick, you can add a bit of the clear coconut water from the bottom of the can to thin it out.
  5. Chill before serving. You can use this a sauce for meat like lamb or be a bit more out of the box and stir it into zucchini noodles.