Trail Bars

 

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I started making these for Jared to replace his favorite store bought (and sugar laden!) bar and they’re now a staple in the house. (Disclaimer: He was happy to do the exchange don’t worry, I don’t forbid him to eat anything!) This week they’re also joining our Treats-To-Go menu if you’re local along with a few other goodies in excited to add!!

 

They’re really easy to make and kept sealed, they store well too. Just throw it all in and mix it up basically :) We like those recipes! You can add in whatever extra nuts and seeds you want, just sub out something I’ve added and make it your own :) or leave everything out (leaving the oats, honey and oil!!) for just a simple version

Enjoy!!

1/2 cup coconut oil

2/3 cup honey

1 tsp vanilla

1 tsp cinnamon

a good pinch of salt

2 cups oats (either quick oats or preferably whole oats but pulsed a few times in the food processor first so they break down to about half their size)

1/4 cup raisins

1/4 cup chopped almonds

4 dates chopped into small pieces.

3 tbsp sunflower seeds

3 tbsp ground flax seed

2 tbsp hemp seeds

2 tbsp goji berries

2 tbsp mini chocolate chips

Preheat the oven to 350F.

Start by combining all the dry ingredients (except the chocolate chips) in a bowl. Make sure all the stickier ingredients are coated with the oats and not clumping together.  Next place with oil, honey and vanilla in a saucepan and gently melt them together over a low heat.  When they are melted, pour the mixture over the dry ingredients and stir until fully combined. When all the ingredients are combined and have cooled slightly, stir in the chocolate chips – if you do it earlier they will melt in which, let’s be honest, isn’t disastrous but they’re better intact!

Finally press the oat mixture into a lined pan.  Press it down will with your fingers and then place it in the oven for about 30 minutes or until the top is just turning golden brown.

Allow the bars to cool in the pan before slicing into squares.

 

Paleo Waffles

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We love a good waffle over here in the Neusch house! Sweet and savory, breakfast and dinner… there’s not really a bad time for that crispy sweet, syrup laden mouthful.

We make them lots of different ways but the staple is a paleo almond flour waffle and I realized as we tucked in this morning that I hadn’t shared the recipe – so here it is!

This will make two full sized waffles or about 10-12 mini waffles.

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2/3 cup almond meal/flour

1 tsp baking powder

1 tbsp coconut flour

1 tbsp arrowroot starch

1/2 tsp cinnamon

1 large ripe banana, mashed

2 eggs

1/2 tsp vanilla

Splash (3-4 tbsp) of almond milk

In a medium sized bowl, mix together all of the dry ingredients.  In a separate bowl whisk the eggs and vanilla into the mashed banana.  Add the egg mixture into the dry ingredients and beat them together until fully combined.  Add the almond milk as needed to get a good, just pourable, thick batter consistency.

Grease or spray a heated waffle iron and when it’s hot, pour the mixture in.  Either half for a full sized waffle or 3 heaped tablespoon amounts for mini waffles.

Leave them to cook for 3 minutes or until the outside is browning and just going cripsy then turn them out.  I place them in a warm oven (not stacked so they don’t get soggy) while I cook the rest so they’re all perfectly warm together when we’re ready to eat.

Then we pour on whatever topping we want, usually almond butter, maple syrup and bananas or blueberries… and tuck in!  They’re the perfect combination of just crisp on the outside but soft and fluffy on the inside.  Perfect for a hearty breakfast, lunch, or dinner!

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THE WHOLE DOUGHNUT EBOOK

It’s here! The Whole Doughnut ebook is now available for purchase as a PDF download right here and on Apple iBooks worldwide!

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Just click the “Buy Now” button below, purchase and after purchase hit ‘Return to Whole..’ to download your ebook. Then get happily baking and munching!




(Note: You’ll be able to read the book and recipes from your iPad, smartphones and desktop – the best option! And no paypal account is required! )

  • 20 recipes to create decadent paleo and GF/DF baked doughnuts
  • All created from unrefined, healthy, whole food, ingredients
  • Easy step by step instructions with tips and pictures
  • All recipes are free from gluten, dairy and refined sugar and most are also free from grains making them paleo
  • Pantry lists to help you stock the basics, and the extras
  • Lots of pictures to give you an idea of what you’re creating, and to get your mouth watering!

Raw Lemon Cheesecake with Berries

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This is one of our all time favourite desserts and the one that we rustle up for most occasions in one form or another, and it really is pretty easy to make. It can be adapted for a dinner party to be in mini form in a cupcake pan, or cut into squares for easy to grab freezer treats, or in slices with berries for a fab dessert. That’s what we’re doing for July 4th. It uses a nut, seed and date crust and then cashews as the base for the creamy cheesecake layer. When they are soaked and blended they make a wonderful creamy cheese replacement!

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Crust:

2 cups almonds
1/2 cup ground flax seed (or more almonds)
Zest of 1 unwaxed lemon
1/2 tsp vanilla powder (or 1 tsp extract)
A good pinch of pink salt
10 dates (or more as needed)

For the Filling:

2-3 cups cashews, soaked 2+ hours
1 cup coconut oil
3/4 cup raw honey or maple syrup
1/2 tsp vanilla powder (or 1 tsp extract)
Zest of 2 lemons
Juice of 5 good sized lemons

Directions:

Place all the crust ingredients bar the dates, into a good food processor and pulse them until the nuts are breadcrumb sized. Add in the dates and continue to pulse until the mixture will hold its shape when you press it between your fingers.

Line the base of an 8-10″ springform pan with baking parchment and press the crust firmly down into the base. Place the crust in the freezer. Depending on what size pan you use you’ll just end up with a thicker or thinner crust and ‘cheese’ layer. I prefer a thicker crusted, taller cheesecake so I like a smaller pan!

Next place the soaked cashews in the food processor with the coconut oil and blend until they are completely smooth and creamy. (Note: Don’t leave the cashews in the fridge to soak or they will turn the coconut oil solid when you blend them together!)

Then add in the honey, vanilla, and about half of the lemon zest and rind and blend those together. I recommend adding the remainder of the lemon to taste, I like things really citrusy and tart but add until it tastes the way you like!

Then pour the creamy lemon mixture over the crust and smooth it out. To get it completely smooth gently shake the pan from side to side and then give it a good tap on a work surface. It should finish up completely smooth. Now it’s ready to go back in the freezer to set. I recommend leaving it for at least 4 hours but the best is overnight. Then just pop it out of the freezer 15 minutes before you want to eat it so it can soften slightly.

If you want to make it and eat it right away, the filling is delicious dolloped into a bowl and simply topped with the ‘base’ crumbled over the top along with berries. Delicious.

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The Whole Doughnut

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The Whole Doughnut – 20 Guilt Free Doughnut Recipes is due for release July 2015! 

For book release updates and offers sign up here and we’ll keep you posted so you’ll be the first to have it when it’s available for purchase!

The ebook (which will be available as a traditional ebook for Kindle and iPad, as well as in the form of a PDF download) features step by step instructions for making every doughnut and frosting as well as tips on kitchen equipment, filling and taking care of your pans, ingredient substitutions and extra flavour combos to play with.  All the featured recipes are made without gluten, dairy and refined sugar.  Most of the recipes cater to a paleo lifestyle but I’ve added a few extra for those on a tree nut free diet, which are based on gluten free oat, and chickpea flour.  For those with a less sweet tooth there is also a savory breakfast doughnut featuring my absolute favourite, a decadent faux-llandaise sauce.

A few of the flavours you’ll find are Ginger Pistachio (below), Maple Bacon, Almond Butter and Blueberry, and Chocolate Chip Cookies and Cream.

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Important BLOG UPDATE!

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Hello to all our wonderful blog followers and friends!

We are moving over to a new email system to let you know more efficiently about new content and recipes on the blog! With that, we’ll also be sending out short and fun bimonthly ‘Kitchen Roundups‘  that will let you know about new recipes that have been posted, what’s happening in our kitchen, and little thoughts and helpful tips from our world. We’re excited about sending them to you!  If you’d like to still be notified of new blog posts or get the Kitchen Roundups, just sign up here or below

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This weekend we’ll also be sending out a PDF download card with recipes for delectable Ooey Gooey Paleo S’mores, Cocoa dusted marshmallows, and graham style crackers to set you up for all those summer barbecues and bonfires! So if you want the recipe card just sign up before the weekend is out and it will appear in your inbox!

To get blog posts and Kitchen Roundups straight to your email, just click here! 

And as always, if you have any questions, comments or feedback, shoot us an email anytime at kezianeusch@gmail.com!

Thanks!
Kezia and Jared
smore crackers

Spelt Pizza Crust with a Slow Cooked Beef and Tomato Sauce

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Crust Ingredients:
3 cups wholegrain spelt flour (plus extra for dusting your kneading surface)
1 1/4 cups warm but not hot water
2 tsp dry active yeast
1 tsp pressed garlic
1 tsp oregano
Salt and Pepper
2 tbsp olive oil (plus extra for brushing dough)
1 tbsp honey

For the sauce:
1 small can of tomato puree
1/2 tsp oregano
3 tbsp balsamic vinegar
2 cloves garlic, crushed
1/2 red onion, shredded
1 Zucchini, finely shredded
2-3 carrots, finely shredded
1/2-1 cup good stock
1/4 cup olive oil
1/2 pound organic grass fed ground beef

Start by making the dough, mix all of the ingredients together in a large bowl until they just come together in a rough ball.  Turn the dough out onto a floured surface and knead it for about 10 minutes, until the texture changes and it becomes elastic.  You can add more flour as you need to it doesn’t stick to your surface.

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Before and after the rise

Drizzle some olive oil on the ball of dough then turn it over so it’s coated and won’t stick as it rises.  Then cover the bowl with a wet clean dish cloth and let it sit in a warm place until it’s doubled in size (about 1-2 hours).  This is when I started my slow cooked sauce, but the recipe is below the pizza.

(Note: You can now roll out the dough and go but I like to do a second rise).  Punch down the dough and split it in two, then knead each one until you get that smooth elastic texture again.  Oil each one and set them in separate bowls or on an oiled board. (Each one will make one pizza) Leave them be again for another hour or until you’re ready to go.  (They can be refrigerated for hours at this point.  If you make the dough at night for the next night just pop it in the fridge, press it down in the morning, make a ball again and put it back and it will be perfect for dinner!)

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Dough ready for the second rise, and the slow cooked sauce.

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Covered with a damp dish cloth for a second rise.

For the sauce: 

This really is so simple.  Splash a tbsp of oil in a pan on a medium heat and cook the onion, throw in the meat and braise it (till its browned.)  Add in the garlic and shredded veggies and continue to cook, stirring regularly.  In a separate bowl whisk all the remaining ingredients until combined then add to the skillet.  Stir until it’s combined then cover and simmer on a low heat for an hour to an hour and a half, checking in periodically to stir.  If it’s too liquidy at the end, cook uncovered for 10 minutes and it it becomes too thick, add a little more stock.  It’s amazing how much flavour develops over an hour! Split the sauce in two for the two pizzas.

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 Assembly! Preheat the oven to 400F and roll out the pizza dough on a well floured surface or directly on a baking sheet.  Add on the sauce, and any cheese you want and pop it in the oven for 10 minutes or until the crust is crisp and the cheese is bubbling. Bon appetite.

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The first trimester aka The Bread Days

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My husband has started referring to me affectionately as ‘The Toast Monster’.  These first few months of pregnancy have seen me gracing the kitchen one, two, maybe three times a night to devour endless rounds of spelt toast as the only route out of morning sickness.  Aside from retiring to bed at 8pm (on a good day) and one early morning when I drove around town ready to gag, searching for an open store and then ended up stuffing my face with frozen bread in a parking lot, it’s been a pretty simple first trimester.

The ‘inedible’ foods.
People ask me all the time what I’m craving. I’m pretty sure they’re hoping to catch me red handed with a greasy burger as I ditch my love of clean food.  Sorry guys. Rather than crazy cravings I’ve just had weeks where the range of foods that sound edible is very very short.  (In my most lowest moment, chocolate coconut ice cream was the only food in the entire house that made it on the edible list.)  Right from the start artichokes were off and have stayed off. My veg box yielded 10 green and purple beauties one week and I handed them over before they even touched my kitchen counter.  No way.

Hello dairy.
The ‘inedible’ list has varied day to day but the only other constant has been protein powder, a challenging item to lose.  Over the years I’ve learned that my body has a high protein need so while I eat a high protein diet, I still supplement with a hemp or brown rice protein to boost my intake.  Well, no longer baby.  To go with that, I usually trust lots of dark greens for my calcium and avoid dairy but with days when I couldn’t stomach dark greens and with my extra need for protein I’ve added dairy back into my diet.  After giving it up five years ago I always wondered if anything would bring me back and I was convinced not.  However, I’ve been eating a lot of organic cottage cheese (still check the ingredient list – they can be scarily long even in organic versions) and grass fed yogurt and skyre by the bucket!  Happily my body is doing well with it, I don’t get bloated and I get the cleanest versions I can find so I feel good eating it.  I don’t think dairy will become a life long staple again but I want to make sure my diet is everything it needs to be while I’m growing a second human.  Of course I’m also cutting out all the usual no go’s.  Understandably, different people take different stances but I’m sticking to it all.  Knowing myself, I can get caught up in worrying so I chose not to give myself any grounds for worry and eliminated all the suggested no nos.  All my yolks are solid, there’s no batter bowl licking going on, no aiolis or hollandaises, no smoked salmon, no caffeinated coffee, no soft cheeses, no stevia, limited fish, ‘well done’ has taken the place of ‘rare’ for meat, and a non food item but I’m staying clear of the heavy weights in the gym too.  Pretty much all of those are tough for me!

Body image.
Exercise is always a part of my life and I’ve kept it that way so far, I want to stay active and I love working out!  5-6 days a week I put in a cardio session and a lifting session. It’s hard now not to push and challenge myself but I have to remind myself, oh so worth it. To make any weight gain easier to handle, I’m being really careful with my diet.  I want to know that anything I gain, is truly for the baby – that way I can love the pounds and remind myself it’s all not about me.  If I know there are days of carelessness where I gave in and had half a tub of ice cream instead of taking a moment to blend bananas and make a clean version, I find it harder to love the pounds.  So I’m being watchful.  Listening to my body is always a huge core value of mine so I’m doing my best to really listen intently in these months, to slow down when I need to, to eat what I need to and when that’s something that isn’t my normal, to be ok with that if it’s really what my body needs.  So no mindless eating, just intentional listening to my body, knowing the extra needs and then loving what I eat, and the body that appears with it.

Losing control of my body.
Handing over your body to the growth of another human is definitely a strange process. From the start I’ve been amazed at how, despite my conscious brain knowing nothing about how to be pregnant (or even that I was), my subconscious and body snapped into action and are doing the most perfect job of turning this frame into a baby growing zone.  I’m in awe of our bodies and what they are capable of.  Despite really looking forward to getting pregnant, it hasn’t all been awe.  I like to be in control and for years I’ve given attention to treating my body well and having it look the way I want it.  I’m not ripped but I can see my abs, I can run for miles and I always have energy, and if I ever stop thinking and put on a few pounds I don’t stress I just go back to eating cleaner and get rid of them.  Well let’s wave goodbye to having control over this body.  Not that I’m giving up but I’m handing it over to another far more noble process. Is it hard? A little yes, and on some days, a lot. When you eat half a loaf of bread to stave of nausea before it’s even breakfast and don’t have the same energy to workout, you gain a lovely layer of squishiness all over – not something I usually let happen.  As I write this I have no bump to speak of – the first person who told me I had a bump actually caught me after nights of bread eating and right after I had downed a liter of sparkling water in Target in a parched moment.  There was genuinely no bump but a full, bloated belly.  I didn’t glow back at them, no I faked a smile and went home and had a ‘moment’.   I feel like I should be filled only with joy at the process of growing our precious child but I’ve had to work through my thoughts on a number of occasions.  I remind myself, it’s all worth it. So hugely beyond worth it! No matter how squishy I become or how much my eating changes, no matter how many loaves of bread I down before breakfast, or how many stretch marks I earn… I wouldn’t trade this for the world.

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Cherry Chocolate Chip Blondies

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•1/4 cup coconut oil
•1/2 cup coconut sugar
•1 large egg
•1 tsp vanilla
•1.5 cups almond meal
•2 T arrowroot starch
•2 T coconut flour
•Pinch salt
•1/4 Tsp baking soda
•1/2 cup soy free chocolate chunks (or a good bar chopped up)
•1/2 cup nuts (walnuts/pecans would be best, I only had cashews)
•1/2 cup fresh cherries (pit and cut in half)

Preheat your oven to 350°F and line a 7×7 pan with parchment paper.

Cream the oil and sugar together until combined the add the room temperature egg and vanilla and beat together. Pit the cherries ~ it’s not the easiest thing, mine ended up in thirds and quarters but it doesn’t needs be neat! Add all the dry ingredients apart from the chocolate, cherries and nuts and stir then finally add those three and stir once more to distribute them. Place in the lined pan and press down with a wet spatula (then it won’t stick!).

Bake for 30 minutes or until a skewer comes out almost clean. Allow to cool in the pan before chopping up and munching!

Eat-the-whole-jar Salted Caramel Sauce

With one of us American and one English, we joke about what accent our kids will have. English. I’m convinced. I will coach them. Waa-ter. Boot. Rubbish. That said, there are a few words that I prefer in ‘American’ than English. Carmel is one of them. It rolls of the tongue in the smooth way that it should, fully beating Caramel in the language battle. Whichever way you say it and whatever accent our kids end up with, this recipe’s a winner. My sweet cousin Hannah asked for it, which gave rise to a large batch appearing… to ‘recipe rest’ obviously.

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