Friday, December 14, 2012

Zucchini Soup Recipe

By:  Tara Fuller
I've never been much of a zucchini lover unless we are talking about zucchini bread, so being given this recipe by sister has been a wonderful addition to our family's soup collection.  It doesn't take much prepping, especially if you own a food processor; and cooks in about 20 minutes, making it a great addition to your quick but nutritious dinner go-to recipes. 

4 cups Chicken or Vegetable Broth
5 Zucchini, sliced 
1 Potato, peeled & cubed
1 medium Onion
2 Carrots, chopped
1 Garlic Clove
1 tsp Dried Tarragon or Dill
1 tsp Salt (or to taste)
1/8  tsp Pepper
2 Garlic Cloves (Optional) 
Dallop of plain Greek Yogurt (Optional)

Cook veggies in a large pot for 20 minutes or until tender. Add Tarragon or Dill along with remainder of ingredients.  Once soft, use a handheld or upright blender (I used Vitamix) to smooth. 
Serves 6:  Recipe without Greek yogurt has 207 calories per serving, 3.2g fat, 408mg sodium, 3.3g fiber and 30.1g protein; and it's loaded with 75 percent of your RDA of Vitamin A, 61 percent Vitamin C, 10 percent Iron and 6 percent Calcium. 

Bon App├ętit

Thursday, December 13, 2012

Gluten-Free, Paleo Friendly Pumpkin Bread

Breakfast Pumpkin Bread

By:  Tara Fuller

Absolutely nothing is better than a well-balanced pumpkin loaf than one that's high-flavor, low-calorie, high-protein and not too shabby on fiber. This Pinterest adapted recipe has all that and more. Whether you're on the Paleo diet (also known as the caveman or Paleolithic), gluten intolerant or just looking for the perfect on-the-go breakfast food, look no further because this is hands-down AMAZING and kid friendly. 

Serves 8


1 cup Almond Flour
1/2 cup Coconut Flour
3/4 cup Pumpkin Puree (canned or homemade)
1 tsp Baking Powder
1 tsp Baking Soda
1/2 tsp Cinnamon
1-1/2 tsp Pumpkin Pie Spice
1/8 tsp fine grain Sea Salt
1/4 cup Honey
2 tbsp Almond Butter
*Optional 1 Tbsp Sliced Almonds (not equated in food label below)
*Optional 1-2 mashed bananas (not equated in food label below)

  1. Preheat oven to 350 degrees
  2. Coat pan(s) with coconut oil or paper cups if using muffin pan
  3. Mix everything together at once
  4. Fill pans and bake for 40 minutes or until tester comes out clean (muffins will take about 25 minutes)
  5. Sprinkle with almonds halfway through cooking if using.             

Nutritional Label
Courtesy of Calorie Count
*To increase fiber and complexity, add a mashed banana, shredded carrots or hemp seeds into the batter (hemp is not an approved Paleo food); and if you like nuts, be sure to add Almonds for an extra gram or two if you're concerned about reaching FDA daily fiber recommendations. 

Tuesday, December 11, 2012

Red Cabbage Zinger--Juicing Recipe

By:  Tara Fuller

This is a great juice to add to your rotation because it contains purple cabbage. There's a reason produce comes in rays of color and it so happens to be that blue and purple produce items are a rich source of poyphenols and anthocyanins antioxidants; which are shown to reduce risks of cardiovascular disease and cancer. Because the skins contain the highest levels of these antioxidants, juicing these rich hued fruits and vegetables are especially beneficial for maximum extraction of their nutrients. 

2 apples 
2 carrots    
1 wedge red cabbage 
1-2 inch piece of ginger to taste
1-2 cups spinach and/or baby kale
1 lemon 

*adapted from Williams-Sonoma

Wednesday, December 5, 2012

Coconut-Chocolate Macaroon Cookies: Gluten-free and Paleo friendly

By:  Tara Fuller

As you all know, I cannot keep a good thing to myself and these cookies are no exception. These are a culmination of tastes and textures sure to please the pickiest of palates. They are moist while maintaining the crispness expected form a macaroon; but are rich in chocolatey flavor. Most importantly, these are every bit of that naughty indulgence you crave when you want a sweet treat; except these are good for you...and so very divine! 

2 eggs
2 tablespoons butter or coconut oil, melted
2-3 tablespoons maple syrup to taste
1/2 teaspoon vanilla extract
1 cup finely shredded unsweetened coconut
2 tablespoons unsweetened cocoa powder
1 pinch baking soda

1/4 cup sliced almonds
1/2 cup fresh raspberries, placed in center after baking but while still warm
4 chocolate chips placed onto each cookie prior to baking (not Paleo friendly)

Bake 350 degree oven 20-30 minutes

These cookies are so quick to make and follow with minimal cleanup. Absolutely perfect for a late night snack attack!

Recipe Notes:
Makes between 10-12 cookies ranging between 62-75 calories per cookie; 1 gram fiber and protein; 5 grams of fat*; 2 grams of sugar and 39 grams of sodium
* Make heart healthy by swapping butter with coconut oil

Please take a moment and tell us what you thought of these quick and tasty treats.

Recipe was adapted from Practical Paleo by Diane Sanfilippo, BS, NC