Quick and easy Paleo comfort foods - Dallas News | myFOXdfw.com

Quick and easy Paleo comfort foods

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Skillet Eggs with Vegetables

Yield: 2-3 servings
Active Hands-on Time: 10 Minutes
Total Time: 15 minutes

This is a super quick breakfast dish and a great way to sneak in some extra vitamins courtesy of the spinach. Should you have a tomato sauce on hand you prefer (as opposed to canned tomatoes), that would work exceptionally well as an alternative. Of course, if you wish to use more eggs in this dish - feel free!

Ingredients

2 tablespoons oil or cooking fat of choice
1 small onion, chopped
2 cups button mushrooms, chopped
5 cups fresh spinach, washed
1 14.5 ounce can tomatoes, drained, (approximately 2 cups)
small pinch of red pepper flakes
6 eggs
Salt and pepper to taste

Instructions

1. Heat a large skillet over medium heat and add in your oil. When hot, stir in your onions and mushrooms, cooking until the onions are translucent.

2. Stir in your spinach and cook until bright green and barely wilted.

3. Add in your tomatoes (or tomato sauce) and red pepper flakes, stirring all to combine.

4. When mixture is heated through, create small divots in the tomato/spinach mixture for the eggs. Carefully crack one egg into each of the holes and cover the skillet, cooking for about 5 minutes or until desired doneness of eggs is achieved.

5. Remove from heat and let rest about 3-4 minutes before serving.
Variations: If you eat dairy, adding some freshly grated Parmesan cheese or some goat cheese would be particularly tasty! In addition to the spinach, onions and mushrooms, this dish would be very tasty with some zucchini, squash, peppers -- your choice!



Fried Chicken Tenders- Page 86
Yield: 6-8 servings
Active Hands-on Time: 15 Minutes
Total Time: 35 Minutes

Ingredients
2 pounds chicken breast, cut into 1/2 inch strips
1 egg
2 1/2 cups pork rinds, broken into small pieces
1/2 cup coconut flour
1/2 teaspoon salt
1 teaspoon black pepper
1/2 teaspoon garlic powder
1/2 teaspoon chipotle powder
1/2 cup coconut oil

Instructions
1. Beat egg into medium bowl and place chicken in to soak.
2. Place pork rinds and all seasonings into food processor and pulse until there are no large pieces left.

3. Dump flour mixture on large plate and spread out.
4. Using a fork, individually coat each chicken strip with flour mixture and set aside.
5. Heat coconut oil over medium-high heat in a large skillet.
6. Using tongs to handle, place chicken strips in oil and cook each side for 6-8 minutes, or until golden brown.  

7. Remove strips to a plate with paper towel to soak up excess oil.
8. Serve with Avocado Dipping Sauce.





Avocado Dipping Sauce- Page 166
Yield: 1-1 ½ Cups
Active Hands-on Time: 5 Minutes
Total Time: 5 Minutes

Ingredients
1 ripe avocado
juice of 1 lime
1 clove garlic
1 tablespoon Dijon mustard
1/2 teaspoon black pepper
1/4 teaspoon salt
2-4 tablespoons extra virgin olive oil, as desired

Instructions
1. Halve avocado, remove seed and peel.
2. Place all ingredients in food processor or mini-blender and pulse until smooth and creamy.
3. If you want this to have a thinner consistency, use the olive oil to thin out mixture so that it is more like a dressing or sauce than a dip.

4. Serve as spread, dip or dressing.  
Variations:  Other flavor considerations include chipotles, balsamic vinegar or rosemary. Be creative!

Roasted Butternut Squash Dip
Yield: approximately 1 cup
Active Hands-on time: 5 minutes
Total time: 25 minutes

You can serve this dip with a variety of vegetables for dipping, or even some gluten-free crackers like the Herb Crackers on page 30. - Julie
Ingredients
2 cups butternut squash, cut into 1/2 to 1 inch pieces
3 tablespoons olive oil, divided
1 clove garlic, crushed
1 1/2 tablespoons tahini
1 tablespoon lemon juice
1/4 teaspoon smoked paprika
salt and pepper to taste
Instructions
1. Preheat oven to 400 degrees. Place the butternut squash onto a foil lined sheet pan, and drizzle with 1 tablespoon of the olive oil. Roast for 20 minutes or until squash is fork-tender, turning over halfway through cooking.
2. Combine squash and all remaining ingredients in a food processor and blend until well combined.
3. Serve warm or refrigerate and serve cold later.
Variations: Pumpkin or sweet potatoes would be fine substitutes for the butternut squash.
Notes: Pressed for time? Very often in the fall you can find butternut squash puree in some of the higher-end markets. It won't be roasted (so you won't have that same caramelized flavor) but it still works well. You could do the same with pumpkin, too. Because these purees might have a bit more water in them, you'd just want to add in your olive oil slowly to get your desired consistency.

Herb Crackers

Yield: approximately 2-3 dozen 1" sized crackers
Active Hands-on time: 10 minutes
Total time: 25 minutes

Ingredients

2 cups almond flour
1 tablespoon + 1 teaspoon olive oil
1 egg
1-2 tablespoons herbs of your choice (oregano, rosemary, thyme, dill, etc.)
1/4 teaspoon sea salt

Instructions

1. Preheat oven to 350 degrees.

2. Combine all ingredients in a medium sized bowl.

3. Roll out the dough between 2 pieces of parchment paper to your desired thickness. Using a knife or pizza wheel, cut the dough to your desired shapes. Don't worry about separating the crackers until they are done baking.  

4. Keeping the crackers on the parchment paper, place on a sheet pan or cookie sheet, and bake for 10-15 minutes (being careful not to burn). Allow to cool before breaking apart into the individual crackers.  

Notes: These crackers keep for a few days in an airtight container (provided you don't eat them all first). The dough for these crackers would also make a great pizza crust!

 

Chicken and Broccoli Casserole
Yield: 6-8 servings
Active Hands-on Time: 10 Minutes
Total Time: 30 minutes

Ingredients
2 tablespoons oil or cooking fat of choice
2 lbs. chicken meat (breast or thigh), chopped into bite sized pieces
1 onion, diced
4 garlic cloves, minced
6 cups broccoli florets
5 cups cauliflower florets
1 cup coconut milk
1-2 cups chicken stock
2 teaspoons garlic powder
2 teaspoons curry powder
½ teaspoon cayenne pepper
salt and pepper to taste
½ teaspoon paprika

Instructions

1. Preheat oven to 425 degrees F.
2. Heat a large skillet over medium heat. Once hot, add in your oil, followed by your chicken pieces. Sauté until just about cooked through, about 5-6 minutes. Remove chicken and set aside on a plate. In the same skillet, sauté the onions and garlic until onions are just translucent, approximately 3-5 minutes. Add in the broccoli florets and about ½ inch of water, and cook broccoli, stirring occasionally, for approximately 3-5 minutes or until broccoli is bright green.

3. Meanwhile, in a large saucepan, combine cauliflower with coconut milk and 1 cup of chicken stock over high heat. Bring to a boil, then reduce heat to medium and cover. Simmer for approximately 10 minutes or until the cauliflower is fork tender. With an immersion blender or food processor, puree the cauliflower and cooking liquid until no lumps remain. Add in more chicken stock to reach desired consistency (we prefer ours a little on the thicker side). Mix in the garlic powder, curry powder, cayenne pepper and salt and pepper.

4. Place the broccoli/onion mixture and chicken in a 9x13 casserole dish or similar sized oven-proof dish. Stir in the cauliflower mixture and combine well. Sprinkle the top with paprika, and place in the oven for 10 minutes, or until slightly browned on top and cauliflower mixture is bubbly around the edges.

Time Savers Note: Use some already cooked chicken and already made mashed cauliflower, or steam your broccoli in the microwave.

To freeze: Follow all steps as directed until placing in the oven in step 4. Place a layer of plastic wrap directly on the top surface of the casserole, and cover the entire dish with aluminum foil. Place in the refrigerator to cool, and once cool, move to the freezer. This will freeze for several weeks. When ready to reheat, thaw casserole in the refrigerator a day or two ahead of time, and heat in the oven for 20-30 minutes or until hot throughout.

Baked Eggs with Vegetables

Yield: 2-3 servings
Active Hands-on Time: 10 Minutes
Total Time: 15 minutes

This is a super quick breakfast dish and a great way to sneak in some extra vitamins courtesy of the spinach. Should you have a tomato sauce on hand you prefer (as opposed to canned tomatoes), that would work exceptionally well as an alternative. Of course, if you wish to use more eggs in this dish - feel free!

Ingredients

2 tablespoons oil or cooking fat of choice
1 small onion, chopped
2 cups button mushrooms, chopped
5 cups fresh spinach, washed
1 14.5 ounce can tomatoes, drained, (approximately 2 cups)
small pinch of red pepper flakes
6 eggs
Salt and pepper to taste

Instructions

1. Heat a large skillet over medium heat and add in your oil. When hot, stir in your onions and mushrooms, cooking until the onions are translucent.

2. Stir in your spinach and cook until bright green and barely wilted.

3. Add in your tomatoes (or tomato sauce) and red pepper flakes, stirring all to combine.

4. When mixture is heated through, create small divots in the tomato/spinach mixture for the eggs. Carefully crack one egg into each of the holes and cover the skillet, cooking for about 5 minutes or until desired doneness of eggs is achieved.

5. Remove from heat and let rest about 3-4 minutes before serving.
Variations: If you eat dairy, adding some freshly grated Parmesan cheese or some goat cheese would be particularly tasty! In addition to the spinach, onions and mushrooms, this dish would be very tasty with some zucchini, squash, peppers -- your choice!

BLUEBERRY MUFFINS-Page 228
Yield: 12 muffins
Active Hands-on Time: 5-10 Minutes
Total Time: 30 minutes
INGREDIENTS
3 cups almond flour
3/4 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon ground cinnamon
1/3 cup coconut oil, melted slightly
1/4 cup coconut milk
2 tablespoons honey or maple syrup, (optional)
3 large eggs
1 1/2 cups fresh blueberries

INSTRUCTIONS
1. Preheat your oven to 375 degrees, and line a cupcake pan with 12 paper liners.
2. In a large bowl, combine almond flour, baking soda, salt and cinnamon until well combined.
3. Mix in all remaining ingredients except blueberries.
4. Gently fold in the blueberries.
5. Carefully spoon batter into the muffin pan, filling up each cup about 3/4 full.
6. Bake for 20-25 minutes or until a toothpick inserted into the middle of each muffin comes out clean.

Ingredient note: while frozen blueberries often times have a lot more flavor (as they are typically picked before they are overripe), we still prefer to use fresh blueberries. A tip if you are using frozen: take them out of the freezer at the very last second and quickly toss them with coconut or almond flour before gently mixing them into your batter.

Not Nutella- Page 238
Yield: approximately 2 cups
Active Hands-on Time: 15 Minutes
Total Time: 15 minutes
2 cups hazelnuts, skins removed (blanched)
11-12 ounces good quality dark chocolate - not unsweetened
2 tablespoons coconut butter

Instructions
1. Preheat oven to 400 degrees F. Place hazelnuts onto a large sheet pan and roast for about 10 minutes or until slightly browned (being careful not to burn).

2. Pour hazelnuts into a food processor, and blend until you've created hazelnut butter (about 5-7 minutes).

3. Meanwhile, in a glass, microwave-safe bowl, add the pieces of chocolate and place in microwave on high for 30 seconds. (Alternatively, you can melt the chocolate in a double boiler.) Stir well after 30 seconds and let the chocolate sit for a moment (the heat retained in the glass will help start the melting process). Repeat for another 30 seconds, and stir well. If chocolate is not fully melted, heat for another 30 seconds, repeating process until chocolate is fully melted.

4. Once chocolate is fully melted, add in the coconut manna, and melt all for another 15-20 seconds in the microwave.

5. Pour the melted chocolate/coconut mixture into the hazelnut butter, and blend in processor until well combined.

6. Pour into a glass bowl. You can refrigerate this or serve warm and still rather liquidy, or simply allow the mixture to cool to room temperature, at which point it will  somewhat thicken and harden.

Note: If you would like to make this with a thinner consistency, it makes for a nice dip for fruit (somewhat like fondue). To achieve this, add more chocolate and serve the dish warm, combined with processing the hazelnuts until really runny, or add in a tablespoon of melted coconut oil to thin things out. Water and melted chocolate do not mix (water will cause your chocolate to seize). Make sure your bowl and all utensils used to stir the chocolate are completely dry!
Homemade "LÄRABAR®" Balls, 3 Ways
LÄRABARS® have been my emergency go-to staple for many cross country flights, weeks at summer camp, or times when I know it might be challenging to find any snacks to tide me over until the next meal. It seemed a no-brainer to go ahead and try our hand at making some mini versions of the same - as these   make for the perfect snack or treat when you're craving something sweet. Here are three of our favorite varieties to make. - Julie

Date Balls
Yield: 10-12 balls    
Active Hands-on Time: 5 Minutes
Total Time: 5 minutes

Ingredients

1/4 cup unsweetened, shredded coconut
1/3 cup walnuts
1/3 cup unsalted cashews
3/4 cup dates, pitted

Instructions
1. Combine all ingredients in the food processor and process until well blended, about 30-60 seconds. Check to make sure the mixture will hold together when pressed between your fingertips. If it's too dry, add a tablespoon of water and process a bit longer.

2. Using clean hands, take a small amount of the mixture in your hand and roll into a small ping pong ball sized balls (you can make these as big or small as you'd like!).

Notes: Store the date balls in an airtight container for several days (or until you devour them all!).
 

Molasses Ginger cookies

Yield: approximately 1 dozen cookies
Active Hands-on Time: 5-7 Minutes
Total Time: 20 minutes

Ingredients
2 tablespoons coconut oil or ghee, softened
1/4 cup organic unsulfered molasses
1 large egg
1 teaspoon vanilla
5 dates, pitted and pureed with 2 tablespoons water
1 1/2 cups almond flour
1 teaspoon cinnamon
2 teaspoons ground ginger
1/4 teaspoon ground cloves
1 teaspoon baking soda
1/2 teaspoon sea salt

Instructions
1. Preheat your oven to 350 degrees. Line a sheet pan or cookie sheet with parchment paper
2. With a hand mixer, in a food processor or by hand, combine your coconut oil, molasses, egg, vanilla and date paste in a medium bowl.

3. In a separate bowl, combine all your dry ingredients.

4. Add in your dry ingredients to your wet, and mix until well incorporated.

5. Using your hands or a tablespoon, form dough into balls about the size of a golf ball. Place on the sheet pan and flatten using the bottom of a glass or other flat surface (grease the bottom of the glass with coconut oil to prevent sticking).

6. Bake for 9-11 minutes or until cookies puff up slightly. Enjoy!

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