Wild Protein Bars

 Totally hits the sweet spot.  When I am craving a bit of sugar, I grab one of these.  Plus it's a great way to sneak in some coconut oil.  And unlike protein bars I used to eat, these are filling and satisfying with no residual sugar cravings.





Ingredients

3 to 4 tbsps of coconut oil
1/4c of chocolate dream protein
1/2c of ground almond meal
3/4c shredded coconut
Optional - 2 tablespoons of honey - preferrably raw

Melt coconut oil and honey (if using) in a pot on the stove.  When melted, remove from heat and add protein and almond meal.  Mix together and then add shredded coconut.  When all the ingredients are combines.  Poor onto a plate or lid that is covered in wax paper. (surface needs to be flat) and form into a rectangle.  Throw into the freezer for 20 to 30 minutes.

When solid cut into bars or cubes to snack on.  Store in the refridgerator or freezer.

Bring as an easy breakfast, snack or part of a post workout meal.  Post workout I would include fruit.

Featured Recipe

I found this recipe and I love it!  I have made if for a few events at Wild Workouts and Wellness.  This is a great snack for the kids or for endurance athletes.

Check out the Primal Nut Bars at the Cave Woman Cafe.

Crockpot Sweet Potato Chili

It's a busy time of the year with the holidays here.  When schedules get busy, healthy eating often evades us as we are too tired to cook a meal when we get home.  That's why I love the crockpot.  Yes, there is a bit of planning.  But it's so nice to come home to a warm meal.

Ingredients:
1 lb ground beef
2 cups chopped up sweet potatoes (keep pieces small to make sure they cook)
1/2 an onion chopped
1 red pepper chopped up
2 cloves of garlic minced
1.5 Tbsp of chili powder
1 tsp of cumin
salt and pepper to season
1 14.5 oz of diced tomatoes
2 cups beef broth

Place all of the ingredients in your crockpot.  Give it a good mix and cook on low for 5 to 6 hours.

Enjoy!

Egg Bake

Great when you are having a group over for brunch.  Always a healthy hit.  

Ingredients:
5 Eggs
1 pound breakfast sausage or homemade breakfast sausage (recipe below)
1 cup coconut milk
Butter to grease the dish with
8 x 8 glass dish

Preheat oven to 350 degrees.  In a pan, cook the breakfast sausage.  While the sausage is cooking, mix together the coconut milk and eggs in a separate bowl.  When the sausage is done, add it to the egg mixture and stir.  Then dump everything into a greased glass container.  Bake in the oven for 50 minutes.

Thinking of adding veggies?  Me too!  Pre-cook veggies like broccoli, mushrooms, or asparagus and add that to the egg mixture as well and bake.  Will add not only more nutrition but more yumminess!

Flaxseed Crackers

Miss crunchy, grainy crackers?  Well these homemade crackers are made in the oven at a low temp by dehydrating seeds.  Super satisfying and tasty.  But FYI, make sure you have no where to go for a long time.  These are low maintenance but take along time to cook.  So just make sure you have the time allotted. 

Heat oven to 150 degrees (if you oven does not go that low, go to 170 degrees and just keep the door open a little bit.)

Prep: Take 1 1/2 cups of flax seeds and soak in water for at least 2 hours.  Forms a sticky, gel.  (The glue for your crackers)

Take a baking sheet and coat it with melted coconut oil.  This helps the crackers not stick while cooking.  

Then take 1/2 cup of sunflower seeds, 1/2 cup of pumpkin seeds and 1 grated carrot and combine in a bowl.  Then scoop in the soaked flaxseeds.  Add 1 tbsp of tamari

Cook for 2 hours.  Then it's time to flip.  Before flipping, I use a pizza cutter to cut the large cracker into quarters.  It's much easier than trying to flip one large cracker.  Then keep cooking for at least another 2 hours.  You want the crackers to be crispy.  This could take up to 5 hours to get done.

When done, take out of the oven and break into crackers.  Store in an airtight container.  Enjoy. 

Rosemary Walnuts

With holiday parties this is my go to treat I bring.  Great flavor and saltiness that I love in a snack food.  But don’t think you have to have a party to enjoy this little treat.  This is a super snack to have around the house.  Don’t reach for the chips?  Reach for the salty walnuts.

Ingredients: 2 cups walnuts, 2 tbsp butter, 2 tbsp dried rosemary, and 1 tsp sea salt.
Preheat oven to 350 degrees.  Get a cookie sheet and line it with aluminum foil.  Place walnuts in a bowl with a lid.  Melt the butter and stir in the rosemary.  Then dump it over the walnuts.  Cover the bowl and do a little shimmy-shake with the bowl to coat the walnuts.  When done (only a few shakes does it, don’t go crazy) dump the walnuts onto the cookie sheet so they are lying flat.  Then pop in the oven for 10 minutes.

That’s it.  Store in a container in the refrigerator.  But don’t worry.  There so good, they will not be stored for long.

Coconut Oil Chocolates

Love these!  The chocolates are highly nutritious and will put the smack down on any sugar cravings you may be having.  Plus, they are super simple to make.

Ingredients
3 Tbsp Virgin Coconut Oil
3 Tbsp Cocoa Powder
1/2 to 1 tsp of Raw Honey or 5 drops liquid stevia

Mix all the ingredients together in a small ball.  I like to scoop the mixture into mini muffin cups.  But I have also just poured the mixture onto wax paper.  Either way, when done place in the refrigerator to become hard.

Once solid you can eat.

Store in the refrigerator.

Add ins:
Coconut Flakes
Nuts
Raises
Chopped up Dates
Sea Salt
Cayenne Pepper
Bacon??

Get creative, have fun and enjoy.

Roasted Leg of Lamb

Roasted Leg of Lamb

Weird thing, but I always wanted to make leg of lamb.  So when I opened up my CSA delivery and saw it in there, I was so excited.  My recap, this is a tasty, easy meal to make.  Just takes a some prep time.  That's it.  So if you are home for the day and want to be multitask, make roasted leg of lamb.  

Ingredients:

1 boneless leg of lamb

¼ cup lemon juice

2 gloves garlic

Salt – 1 tsp

pepper – ½ tsp

Rosemary – can used fresh 3 tbsp or dried 2 tbsp

Cut your garlic into small pieces to be inserted into the lamb.  Cut slits into your leg of lamb, approximately 2 inches apart and place a small piece of garlic inside.  Mix rosemary, salt and pepper together.  Pour lemon juice over the lamb.  Then rub the seasoning over the lamb.  Let it sit in the refrigerator for 3 to 4 hours.  

Heat oven to 425 degrees.  Cook lamb for 20 minutes.  Lower the temperature to 400 degrees.  Cook lamb until the internal temperature is between 130 and 140 degrees.  About 30 to 40 minutes longer. 

Chicken Asparagus Wrapped in Bacon

I was inspired when my husband and I went to Ginger restaurant in Milwaukee.  We ordered a chicken cor don blue tapas that was wrapped in prosciutto with cheese and asparagus.  I felt that we could do the same with bacon, asparagus, and a few other variations.  The verdict?  It was delicious.

I usually don't like chicken breast because they are kind of on the dry side.  These were very moist and tasty.  Broiling it at the end allowed the bacon to get a little crispy.

You can have total freedom with this recipe by adding cheese or pesto.  Just depends what you are in the mood for.

Ingredients:

4 to 6 chicken breasts

4 to 6 slices bacon

8 to 12 asparagus with ends snapped off. 

1 to 2 tbsp Italian seasoning

1 to 2 tbsp olive oil

Salt and pepper

 Place your chicken breasts in a plastic zip bag and pound it out until it's about 1/2 an inch thick.  Place on the side while you pound the other chicken breasts.  When done, put all the chicken breasts back in the bag and drizzle with olive oil.  Toss in the Italian seasoning, salt and pepper and give it a shake so the chicken breasts are coated with seasoning.  You can totally do this step in advance and allow the seasoning to sit on the chicken breasts or you can just move along.

Preheat your oven to 400 degrees.  Take your seasoned and flattened chicken breasts out of the bag.  Take the snapped asparagus and roll the chicken breast around it.  Don't leave a ton of the asparagus hanging out.  It will get burnt.  Then take your bacon and wrap it around the chicken breast/asparagus roll.  You may want to use a tooth pick to hold the bacon in place.

Place your rolled up chicken breasts in a baking dish seem side down.  Bake for 30 to 35 minutes.  Then turn on your broiler.  Broil the rolled up chicken breasts for 2 to 5 minutes.  This will get the bacon crispy.  Then you're done.

Add ins:

Cheese - this can go inside with the asparagus or put on the outside at the broiling stage.

 Pesto - you can put pesto on the inside with the asparagus.

Extra bacon - you could use extra bacon as well.     

Frittata with Quick Alternatives

Frittata is a great way to get in veggies for breakfast.  It's also a fantastic way to reuse leftovers and clean out the refrigerator.  Make a pan full on the weekend, and save any leftovers to enjoy during the week.  

Ingredients:

4 Eggs

2 Tbsp Coconut Milk

Sea Salt and pepper

1 tbsp coconut oil or butter

I am separating the ingredients because when it comes to add ins it's all about creativity.  So here are the add ins I used on this particular day, but just use what you have in the fridge.  

Meat: 3 Pieces of bacon (ground beef, chicken or steak would work)

Veggies: 1 cup of chopped mushrooms, 1 to 2 cups spinach (steamed in boiling water for 2 minutes), 1 roma tomato (shredded carrots, red pepper, asparagus, onion, whatever you got)

Other: 5 sliced black olives, garlic 

Seasoning: Fresh thyme (use basil, oregano, or a seasoning blend)

Preheat oven to 400 degrees.  

In a bowl, mix together the eggs, coconut milk, salt, pepper, and any other seasonings you may want to use.  

Use a cast iron skillet or any other skillet that is oven safe.  Melt coconut or butter in a pan and add your bacon.  (If using leftover meat that is already cooked add right before going into the oven) Then add your mushrooms or other hardy vegetables.  Next toss in tomatoes and garlic.  Finally add in the spinach and black olives.  

When the veggies are done, spread them out evenly over the bottom of the pan.  Cover with the egg mixture and let it cook for about 3 to 4 minutes to get partially done.  

Then put the skillet in the oven for 11 to 13 minutes to finish cooking.  If you want a little crust on top, put under the broiler for 3 to 5 minutes.  

That's it.  Enjoy the incredible, edible egg in a new way!  

If you have pre -cooked meat or veggies from the night before this will speed up the process.  You could just toss in all the leftovers into the eggs.  Put in the skillet.  And just spend the time cooking on the stove top and in the oven.  You can even skip the broil. 

Probiotic Pickles

I love pickles!  Especially my homemade pickles.  No limp pickles from the grocery store packaged in funky ingredients.  Just pure and simple.  The little cucumbers I use are turned into pickles using a process called lacto-fermentation.  Basically by using a salt and water mixture, the cucumbers become pickles that are packed with healthy bacteria that are good for your gut.  

Ingredients:

Quart Canning Jar with lids

Gerkin Cucumbers (or other small pickle varieties)

2 bay leaves

2 tablespoons chopped fresh dill

2 cloves of garlic, peeled.  

3 Tbsp Sea Salt

3 Cups Filter Water

Place cucumbers, bay leaves, dill and garlic in a quart canning jar.  

In a separate container combine 3 cups of water and 3 tablespoons of sea salt.  Mix well and pour over the cucumbers leaving an inch of room at the top of the jar and making sure all the cucumbers are covered by the water/salt mixture.  

Then place the lids on the jar and store in a dark place for 1 week.  After 1 week, bring the jars out, tighten the lids, and store in the refrigerator.  Note:  If you don't put these in the refrigerator, the pickles will keep fermenting.