Flourless pecan and banana "ice cream" sandwiches

Really? Who doesn't love an ice cream sandwich? I ate one of these and was instantly transported back to 1989. Memories of side pony tails and jorts came creeping into my mind. Then, thankfully, went away.

Anyone that knows ANYTHING knows that peanut butter and banana is a pair made in heaven. Just ask Elvis. I discovered this combo when I first moved to Atlanta and quickly became obsessed with it.  I would eat a peanut butter and banana sandwich for breakfast every day. Religiously. Obsessively. Then I made the lateral move over to peanut butter oatmeal.  Ahh...memories. The dogs have witnessed many mornings with me and my sacred breakfast.

When I started Crossfit last year, my good friend Mike K. introduced me to the joys of pecan butter. My friend Oum Kulsoom makes homemade nut butters (http://kbanutbutters.com/nut-butters). I fell in love with the pecan cinnamon. Pecans have since become my favorite nut. They are sweeter and creamier than peanuts, not to mention all the healthy fat benefits.

This recipe is so easy and is perfect for a healthy treat. No ice cream maker required! No tempering, no cooking and absolutely no complications. The only kitchen product you will need is a food processor or a good blender. The "ice cream" is made simply of frozen bananas, vanilla, and heavy cream. It has the consistency of a good soft serve ice cream and pairs so well with the soft cookie. It relies only on the natural sweetness from the banana, so if you prefer a sweeter ice cream, use the suggestions listed below.

Flourless pecan and banana "ice cream" sandwiches

For the "ice cream":

3 medium, ripe bananas

1 teaspoon pure vanilla extract

1/4 cup heavy whipping cream
*Optional (for more sweetness): 2 tablespoons honey, 6 packs truvia, or 1/4 cup Splenda

For the cookies:

1/2 cup pecan butter (you could also use peanut or almond butter)

Sweetener (12 packs Truvia is what I used. You can also use 1/2 cup sugar or 1/2 cup Splenda)

1 large egg

1 teaspoon pure vanilla extract 

Kosher salt for sprinkling

Makes about 12 small cookies and 2 cups ice cream

Start the ice cream:

1.) Chop your bananas into 1 inch discs. Place in a container, cover and freeze completely. 

Make the cookies:

1.) Preheat the oven to 350 degrees

2.) Place 1/2 cup nut butter, 1 teaspoon vanilla extract, 12 packs Truvia, and 1 egg into a large bowl. Whisk to combine completely. The batter will be very wet.

3.) Scoop out the batter into round tablespoons and place on cookie sheet. Try to make them all the same size. It helps if you use a tablespoon measure. Sprinkle the cookies with a little bit of kosher salt. The slight hint of saltiness on the outside is a nice balance to the sweet cookie.

4.) Bake in center of the oven for 8 minutes. Let cool on cookie sheet for about 5 minutes, then transfer to cooling rack to cool completely.

Finish the ice cream:

1.) Once your bananas have frozen, remove from the freezer and microwave on high for one minute to soften them just a little bit. 

2.) Place in a food processor with one teaspoon of vanilla extract and 1/4 cup of heavy cream. Blend to a soft serve consistency. You will have to stop the processor and stir it every now and then to move the banana around.  Eyeball the consistency--if you want it with chunks of banana, blend it less. If you want it creamier, blend more and add a little more heavy cream. This part is all up to you! 

Assemble the cookies:

1.) Take a hefty tablespoon of banana ice cream and place it between two cookies

2.) Bite and feel like a happy kid again

3.) Send me an email and tell me how much you love me for showing you this recipe

Roasted broccoli with garlic olive oil

Hi friends!

This recipe is delicious+easy+healthy=winning like a boss.

I have been having a bit of vegetable "writer's block" lately. I go to the farmer's market religiously every week and buy the same vegetables.  I always end up sandbagging and prep them the same way. With broccoli, I would boil it and throw it in my egg scrambles for the week. BORING.

About a week ago I decided to switch it up and roast it rather than boiling it. I never thought broccoli could be so yummy that I couldn't stop eating it!  Rather than boiling out all the flavor, the broccoli gets intensified and crispy around the edges while still maintaining a nice texture. It gets roasted in a (simple to make) garlic olive oil and then tossed with a little bit of fresh basil and almonds after cooking. Delicious.

Make the entire batch of garlic olive oil. You won't use it all for this recipe, but it stores forever in the fridge. Use it for extra flavor in salad dressings and in your cooking.

Note: don't use frozen broccoli here because the extra water won't allow for crisping in the oven

Roasted broccoli with garlic olive oil

For the garlic olive oil:

1/2 cup extra virgin olive oil

2 cloves fresh garlic, smashed

For the broccoli:

1 head fresh (not frozen) broccoli, cut into florets

Salt and pepper to taste

1/4 cup fresh basil, chopped into thin strips (julienned)

1/4 cup almonds (use roasted, not raw)

Serves 2-4

Preheat oven to 425 degrees

Make the olive oil:

1.) Pour 1/2 cup extra virgin olive oil into a medium saucepan over medium low heat.  

2.) Smash 2 cloves of garlic and add to the olive oil. Cook over low heat until the olive oil is fragrant and the garlic is lightly browned, about 5 minutes. Do not allow garlic to burn. Burnt garlic is really bitter.

3.) Once garlic is lightly browned, remove and discard.  Set the olive oil aside.

Make the broccoli:

1.) Chop broccoli into florets and place on baking sheet.

2.) Drizzle each floret with a little bit of garlic olive oil. I used about 3 tablespoons to cover all of the florets. 

3.) Sprinkle with salt and pepper to taste.  Toss the broccoli around to make sure each side is seasoned and coated with olive oil.

4.)  Roast in the oven for 20 minutes.  Toss the broccoli around occasionally, around every 5 minutes, to ensure that all sides brown evenly.  The broccoli is done when the florets are crispy and lightly browned.

5.) Chop your basil and your almonds and toss in with the cooked broccoli along with 1 more tablespoon of the garlic olive oil.

6.) Place in serving bowl--serve hot

This goes great with a big, thick cut steak and a roasted sweet potato. Go get your fiber intake for the day! 

Maple bacon coconut milk ice cream

Bacon. Words can not describe how I love thee...

You all know how strongly I feel about this by now I hope. Well let's push the pig to the limit.

Maple bacon coconut milk ice cream!!  *squeal of joy!*

Three things I love: the sweet, creamy deliciousness of coconut milk combined with the salty crunch of bacon and the richness of the maple syrup. Divine. You. MUST. MAKE. 

Did I mention it is sweetened with Truvia, so no guilt!

I have an ice cream maker, and it makes it easier to make if you do too (obviously.) But, don't let that stop you. You can still make homemade ice cream without all the fancy equipment. Let's discuss...

Maple bacon coconut milk ice cream

2 13.5 oz cans full fat coconut milk

1/2 cup grade B maple syrup

12 packs of truvia, divided

6 slices thick cut bacon, cooked 

5 egg yolks

1/2 teaspoon cinnamon

Makes about one quart

Start by reducing your maple syrup. Put it over medium-low flame and let it cook down until reduced by about half. Just estimate. Once reduced, remove from heat and set aside.

Take your 5 eggs and separate the yolk from the white. Put the yolks into a medium size bowl and whisk with 4 packs of Truvia. Set aside.  (I saved my egg whites for an omelette. No wasting!) 

Take the 2 cans of coconut milk plus your remaining 8 packs of Truvia and simmer over medium-low heat in a saucepan, until hot and just bubbling around the edges. 

Now, the important parts!  You need to temper your eggs. This just means that you are adding a small amount of hot liquid to the eggs in order to warm them up without scrambling them. If you were to just dump them into the hot coconut milk, the heat would immediately react with the eggs and you would have breakfast, not ice cream! Take 1/2 cup of your hot coconut milk mixture (or about a ladle full) and slowly add it to the eggs, whisking the entire time until well incorporated. 

Lovingly stand over your cream anglaise (ice cream base) and stir continuously with a wooden spoon. This is not the time to go check your email. Be patient, your time will be rewarded. Stir until the mixture thickens up. You can tell it is ready when it looks visibly thicker to the eye and the mixture coats the back of your wooden spoon. Here is another way to tell:

When your run your finger down the spoon, it creates a solid line with no running. Cool, huh?

Remove the cream anglaise from the heat and whisk in your maple syrup. Pour through a fine mesh sieve into a medium bowl. This catches any rogue egg that may have misbehaved and scrambled in the cooking process. Let chill in the fridge for a few hours, atleast 4.

Now we freeze! 

Pour the custard into your ice cream maker and freeze for about 20 minutes, until the ice cream looks like soft serve.  While churning, chop your bacon into bite sized chunks, big enough to be seen in the ice cream. In the last couple of minutes of churning, add 1/2 teaspoon cinnamon and the bacon to the ice cream until just combined. 

Soft serve texture

Place in a container and freeze until firm. 

If you don't have an ice cream maker: follow same directions except after cooling in fridge, place in large bowl and whip with a hand mixer for about 2 minutes. Place in freezer and chill for 2 hours.  After 2 hours has elapsed, whip again. Repeat one more time.  On last whip, add bacon and cinnamon. Done! 

This is truly addictive. 

Eating in season: tomato summer salad

Two things that let me know when it is summer time:

1.) When I bite into a fresh peach and the juices run down my arm

2.) Tomatoes are ripe and sweet
Well, maybe 3...I would also add:
3.) My dogs sound like a freight train with their excessive panting!

I was killing time at Bacchanalia the other day and I saw these baby organic heirloom tomatoes.  They also had fresh summer squash. I didn't know exactly what I was going to do with them, but I knew I had to have them. NOW! 

Once you have tasted something when it is at the peak of freshness, you will never look at food the same way again. What I would suggest is to learn what is in season where you live. Look at the produce schedules and get to know what to look for.  Here is a good one: http://www.goshenmarket.org/produce_schedule.htm

I never want to eat tomatoes out of season again after having this salad. I have been ruined! :)

Tomato summer salad

1 pint ripe cherry, grape or baby heirloom tomatoes

1/2 english cucumber, chopped into large chunks

3 small squash-any variety you like 

2 tablespoons chopped red onion

1 clove minced garlic
2 tablespoons jarred capers, drained
1 diced avocado

Juice of 1/2 of a lemon
1/2 cup fresh basil leaves, loosely packed 

Red wine vinegar

1/4 cup extra virgin olive oil

Salt and pepper

Serves 4

Start with your squash. Preheat a pan over medium heat with 2 tablespoons EVOO.  Chop off the ends and cut then in half lengthwise. Chop into small 1/2 moons, about 1/2 of an inch thick. Add the squash to the pan, season with salt and pepper and cook until browned and caramelized on both sides. Once cooked, take off the heat to cool a little bit.

Take your ripe avocado, remove the pit and discard. Chop into large chunks--you want to be able to see it in the salad. Plus, if you make it too small, it will turn to avocado mush!  Put it in a pretty bowl and squeeze the juice from a half of a lemon over the avocado. Toss it in the lemon juice so all of the cut sides get covered with lemon juice. This adds flavor and also prevents the avocado from oxidizing and turning brown.

Grab your tomatoes. Chop the larger tomatoes in half, or if they are small, leave them whole. Put them in the bowl. 

Take your cucumber and cut it in half, reserve the other half for another recipe.  I buy the English cucumbers because they are sweeter and have fewer seeds, but you can use any kind you like. Chop your cucumber lengthwise, and then into half moons. Try to make them around the same size as the squash. Add the cucumber to the bowl with the tomatoes and avocado.

Prep the rest of the ingredients--mince the garlic, chop the onion, basil, drain the capers. Add all of these ingredients, plus the cooled squash to the salad. Don't skip out on the capers--they lend a tangy brine flavor that really adds to the complexity. Plus whatever you don't use stores well in the fridge for a long time. 

Make the dressing:  this is VERY easy.  One part acid to two parts oil.  I used one tablespoon red wine vinegar with two tablespoons extra virgin olive oil.  Whisk together to combine and pour over the salad. Season the salad liberally with salt and pepper and toss to combine all ingredients.

Enjoy your summer! 

Roasted chicken and veggies with herb butter

Chicken. The word brings joy to my heart, disdain to my husband's. Well, maybe not exactly.

I tend to rely on chicken as my "go to" meal. Dan's reaction: "Chicken...again!?"  I think he is just jealous because every time he makes it, it turns out salmonella pink. ;)

There are a million plus chicken recipes, but sometimes you just crave a classic roasted bird, done perfectly with crispy skin and juicy meat. This recipe is just that, paired flavors that don't overwhelm, just compliment the chicken. This recipe has lots of fresh herbs, clarified butter, lemon and roasted veggies nestled underneath. The vegetables get super tender and soak up all the flavors of the herbs and chicken jus. I find myself just standing over this bird in the kitchen, eating chunks with my fingers. It's quite the sight to see. 

For this recipe to be done paleo, you need to clarify the butter. Basically, this just means melting the butter over a low heat and skimming off all of the milk fat. Clarified butter is also known as ghee. You can buy it, but why?  Doing it yourself is so easy, plus it will save you money! Not going paleo? Just use regular butter.

Spring for the fresh herbs for this recipe. Use whatever you need, then freeze the rest in a plastic bag. It will be ready to go when you are.

Roasted chicken and veggies with herb butter

1/2 stick butter-clarified (instructions to follow)

One tablespoon chopped fresh rosemary, plus 2 stalks for cavity

One tablespoon chopped fresh thyme, plus 3-4 stalks for cavity

One 5-6 lb chicken, gizzards removed

Two lemons

Three cloves garlic, chopped

Two medium sized onions,  rough chop

Three celery stalks, rough chop

Three carrots, rough chop

Salt and pepper

Kitchen string

Take your chicken out of the fridge and let it come to room temperature for about 20 minutes or so while you prep the ingredients. Preheat the oven to 425 degrees.

Start by clarifying your butter. Place it in a small saucepan over low heat and let the milk solids come to the top. Skim them off with a spoon. Pour into a small bowl and set aside.

Milk solids at the top, fat at the bottom

Chop your herbs-rosemary, thyme and two cloves of garlic. Add to the clarified butter and stir to combine ingredients. Place the butter in the freezer for a few minutes to harden while you prepare your chicken. Chop your lemon into 6 wedges.  Chop the carrots, onions, and celery into large chunks. Mince your other clove of garlic. Set aside.

Grab your bird and some paper towels.  Dry the chicken well to ensure the skin gets really crispy. Sit it up on it's little rear end in a large dutch oven and season the cavity of the chicken liberally with salt and pepper. Stuff the cavity with the rosemary and thyme stalks, the lemon wedges, and one of your chopped onions.

Now for the bondage:

Tie the little bird's legs together and tuck the wings under so all portions cook equally.

Let's get messy here. Grab your clarified butter out of the freezer, it should have solidified by now. Get your hands underneath the skin of the chicken so you are touching the actual flesh.  Make little pockets and stuff the clarified butter underneath the skin. Rub the butter into the bird like you are giving it a deep tissue massage. These butter pockets melt and baste the chicken while cooking, not to mention the flavor they give the vegetables.  No dry, tasteless bird here!

Once you have given the chicken a proper rubdown, season the outside well with salt and pepper. Place the vegetables and minced garlic clove around the chicken. Sprinkle the veggies with salt and pepper too. Remember, you have to season each layer to reach full flavor potential. 

Roast at 425 degrees for an hour and a half, or until the juices run clear when you cut between the leg and the thigh. I like to toss the veggies around about every 30 minutes to ensure equal browning. Let the chicken rest for 20 minutes before slicing. Don't forget to remove the string! :) Garnish with more fresh herbs and lemon slices.

Try to be a better person than me. Enjoy with utensils.

Paleo green thai pork curry with "rice"

I must admit, I used to be very weary of Thai food.  Maybe because I'm not a big rice fan.  It seemed like I always ate a ton of it, and then ended up hungry an an hour or so later. Then I discovered this little known Thai restaurant off of Roswell road, Bangkok Thyme. http://bangkokthyme.com/ Ever since then, I have been hooked. The food seems so balanced, a perfect combination of savory and sweet. Since going Paleo, I miss this place like crazy! 


I was trying to figure out some kind of substitute for the rice. Hmm...something more filling and healthier than rice. Then it hit me, cauliflower! I pretty much know what you are thinking at this point. "Cauliflower?  Weird." Just trust me. I grind it up in the food processor into rice sized pieces and then sauté it in a little olive oil and spices until just cooked through.  


Don't expect the same texture as rice, I can't work miracles here. Do expect to be full and satisfied. 

Thai basil on the left, Italian on the right

You will have to get some exotic ingredients for this one. The good news is that whatever you don't use stores very well in the fridge, so you can use it over and over again. You can find these in the ethnic section of most major supermarkets. These ingredients are essential for Thai cooking, so go for it and don't try to substitute. 

*Thai fish sauce-Thai condiment made from fermented fish. Sounds yummy, right?! It really is, in moderation. It is very pungent, so measure carefully in your recipe. 
*Coconut milk-Get the full fat, good stuff!  If the label on the can is not printed in English, even better! 
*Curry paste-I used green because it is a little more spicy, but you can use red as well. Curry paste is a blend of spices like lemongrass, garlic, green chili, and kaffir lime. (All really familiar Thai flavors)
*Thai basil-A little bit more pungent than Italian basil. Has a mild licorice flavor.  I got mine in a bag at the farmer's market. You can substitute regular basil if you can't find Thai. What I do is buy the Thai basil and store it in the freezer. That way when I need to use some, I just pop a few leaves off and it is fresh and ready to go. 
*Ginger-Spicy, fragrant, delicious. Again, buy it, peel it, and store it in the freezer. When you need to use it, just defrost for a few minutes and cut off however much your recipe calls for. 

Paleo green thai pork curry with "rice"

For the curry:

1 13.5 to 14 oz. can of full fat coconut milk

4 tablespoons green curry paste

2 garlic cloves, finely chopped

3/4 cup lower sodium chicken broth

1 packet truvia

1 teaspoon fish sauce

3 1/3 thick slices of fresh ginger

1 lb. pork tenderloin, chopped into 1/4 inch thick size slices

3/4 cup diced red bell pepper

3/4 cup sliced carrots (sliced 1/8 inch thick on an angle)

3/4 cup sliced onions (sliced 1/8 inch thick)

3/4 cup halved snow peas

3/4 to 1 cup loosely packed Thai or Italian basil leaves, more for garnish

Optional garnishes: lime wedges, Thai chili slices, avocado slices

For the "rice":

1 head cauliflower, ground in food processor into rice sized pieces, or chopped by hand

1 teaspoon salt

1/2 teaspoon ground pepper

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

2 tablespoons olive oil or coconut oil

Serves 4

"Rice"

Start by making the curry. Chop your veggies, garlic and ginger. Set aside in large bowl. Prep the pork by removing the silver skin. The silver skin is that piece of grey, silver colored tissue at the top of the loin. You need to remove it because it is tough and never really softens up during cooking. Just put the tip of your knife underneath it, press the knife forward to take it off.  Chop your pork into medallions, about the same size as your veggies. 

Take your coconut milk out of the can, place it in a bowl and whisk it to combine. The fat often solidifies at the top, don't freak out about this. 

Place a skillet over medium heat and add 1/2 cup of your coconut milk. Stir it occasionally until it has reduced down by about half, about 3-5 minutes. It will get very shiny and may or may not separate. Again, this is fine! :)

Add the curry paste and whisk it in to combine. Add the fish sauce, truvia, chicken broth, and the remaining coconut milk. Bring to a simmer.

Add the vegetables, garlic and ginger and cook for about 2 minutes. Add the pork and continue to cook until the pork is just cooked through. The vegetables should be softened by now, but you still want them to retain their "bite." This is why you need to chop your veggies relatively thin. This is not a very long cook time.

Once the curry has cooked, remove the ginger. It has fulfilled it's "flavor destiny," plus you don't want to bite into a big piece of spicy ginger! Set curry aside.

For the "rice", cut your cauliflower into florets and place into a food processor. I had to do this in 2 batches. If you are hand chopping, that is fine. It is more time consuming to hand chop, but the results will be the same. Pulse the cauliflower until it is in rice sized pieces. Season with salt, pepper, garlic and onion powder.  Sauté in coconut or olive oil over medium high heat until just softened, around 5 minutes. Taste for seasoning. 

Pour curry over cauliflower "rice," garnish with more Thai basil, thai chili slices, lime wedges, or avocado.

Let me know what you think!  I think this one is a keeper. 

Spice rubbed flank steak

Hi friends!

Let's talk about the flank steak for a second, the red-headed step child of the beef world. Everyone always goes for the big cuts--the new york strip, the filet, etc. Well, we aren't going there today. Nope, sorry. Let's expand our horizons.

Mmmmm steak! 

This is a cut from the abdominal muscles of the cow. It can be tough if cut into big strips, but when you cook it properly and slice it thin, it turns out juicy and delicious. I buy one of these at least every couple of weeks because it is so affordable. You get a large piece, cook it and keep it in the fridge for salads all week long. This recipe is also awesome because of the spice rub. I use a mixture of different kinds of spices, you can add or substitute your own if you'd like.  Also, feel free to double or triple the rub because it is good on any meat and it can be stored for a long time in a sealed container. Let's talk about some of the spices you may or may not be familiar with:

*Ground coriander-these are the seeds of the Coriandrum sativum plant, an herb. You are probably familiar with the leaves of this plant, AKA cilantro. I personally have a special kind of hatred for cilantro, it tastes like soap to me. BUT...I love coriander. It has a bright, almost citrusey undertone. 
*Ground cumin-another herb seed. You probably know this one too. It is that smoky, rich flavor you taste when you eat a good chili. 
*Paprika-ground chili. Ranges in flavor from mild to hot. I buy the mild kind. Just look for plain paprika at the store, not the hot or the sweet kind (unless you want more spice to your steak.) 

Grass fed beef flank steak from your friendly farmer's market

Spice rubbed flank steak

One 2 lb flank steak

1 tablespoon salt (not kosher)

2 teaspoons ground black pepper

2 teaspoons ground coriander

1 teaspoon ground cumin

2 teaspoons garlic powder

2 teaspoons onion powder

1 teaspoon paprika

Extra virgin olive oil

Serves 6-8 

*Cooks note: directions included are to prepare steak for medium to medium rare throughout. I don't recommend cooking this type of cut to well or medium well. 

Take your steak out of the fridge and let sit at room temperature for about 20-30 minutes. This helps to ensure that the steak cooks evenly throughout. Plus you don't want a very cold piece of meat hitting a hot pan.  Preheat your grill pan to high heat. You want your pan to be smoking, "call the fire department" hot for when that steak hits it. :)  Measure out your spices and stir to combine them. Rub the spice mixture all over the steak on both sides. Don't be shy--rub it in all the crevices and make sure it is well coated. 

Drizzle your grill pan with a little bit of olive oil. Put your steak onto the screaming hot grill pan and let it sit for exactly 5 minutes. Don't touch it, turn it, or mess with it! You will mess up your pretty grill marks if you keep moving it. We wouldn't want that. After exactly 5 minutes, flip onto the other side and cook for another 5 minutes. If you are cooking this on an outdoor grill, skip the olive oil. Just make sure your grill is clean. Use the same cooking times, just make sure you are using the hottest part of the grill.

Remove from the heat and place it onto a cutting board. Don't cut it for at least 15 minutes! (Longer if you can wait!) I can't stress this enough. This principle applies to all meat. Once it is cooked, let the meat rest so the juices can redistribute. This ensures that once you cut into it, the meat won't bleed all over your cutting board. Cutting it too soon results in a dry, hockey puck piece of meat. 

Once your meat has rested, take a sharp knife and cut the steak very thin and against the grain. Make long, thin strips. 

Dan and I snack on this all week, but my favorite way to eat it is piled up on a salad with avocado, tomato and some roasted pecans for crunch. Top it with a balsamic vinaigrette and you have a very fast, healthy and satisfying dinner. Enjoy!