Category: Paleo Quality - Wholesome Chef Mici

Wholesome Chef Mici

Marinated Strawberries

5/16/2018

It's Strawberry Season!!!!

Oh I just love fresh, sweet strawberries, don't you!? My mom used to marinate them in sugar and put them over sponge cake with fresh whipped cream. I think they are good all by themselves! But feel free to put them on pancakes, ice cream, cake, etc...

Strawberries have a strong sour undertone that is balanced by a little sweet. The honey, sugar, or maple with break them down into a lovely syrup. Please pick wisely the type of sugar you use. Cane sugar is a good preserver, but lowers the immune system and leaches minerals from our bones and teeth making us weak. There are plenty of other options for sweet. Do the one that works for you. I'm a honey girl!

16 oz. Fresh Strawberries
1-2 Tbs. Honey or: coconut sugar, date sugar, maple syrup, maple sugar, birch xylitol, date syrup....

Wash and sanitize your berries.

Cut them in slices and add your sweetener to taste.

Stir or toss.

Refrigerate overnight.

It makes a nice syrup.

Enjoy!

Carrot Cake Truffles

4/19/2017

2 cups Nuts ( I used part Walnut and part Pecan)
1 cup Madjool Dates 8-10
2 tsp. Vanilla
1 tsp. Apple Pie Spice (cinnamon, nutmeg, ginger, all spice mix)
Pinch of Sea Salt
4 drops of Stevia
3 cups Carrot, finely grated
3/4 cup Almond butter
1-2 tbs. Honey or Maple syrup
Almond flour as needed (about 3/4-1 cup)

Cocoa powder or shredded coconut for rolling

My Birthday often fell at Easter growing up and my mom loved to make me a carrot cake shaped like a lamb. So since this year my birthday was a few days before Easter, again, I thought I'd come up with something different that mimicked my mom's idea.

The dessert name "truffle" derives from their traditional shape, which resembles the truffle mushroom. You can roll them in cocoa powder or nuts of choice. Theses carrot ones are mildly sweet with a hint of warm spices. Raw and Vegan. I keep them in the freezer and pull them out a few hours before guests arrive for a quick and delicious snack to serve. Super satisfying.

Makes 40-60 truffles depending on size you roll them into.

Blend your nuts in a food processor until fine.
Add your dates ( I find chopping the dates first, to be helpful on the processor.)

Finely grate your carrot and add all ingredients -minus the almond flour- to the food processor and blend till smooth.

Place mixture in a bowl.

Add enough almond flour to make the "batter" rollable. The amount will depend on many factors like how wet your dates or carrots are or which nuts you use or how oily your almond butter is.

Roll in shredded coconut...

Or cocoa powder.

You can melt chocolate chips and dip your truffles, but I find all that unnecessary. I'm not a big chocolate lover, but please do, if that pleases you.

~Happy Easter!

Raw Mint Macaroons

4/11/2017

Spring is here, and the mint in my garden is happy and abundant! It inspired me to make mint macaroons. You can make these with or without cocoa. The two versions with the same procedures are to follow. Light and not too sweet. Just right.

Makes 20-25 small (1 tbs.) cookies

Chocolate Mint Macaroon: White Mint Macaroon:
1 cup Blanched Almond Flour   1 cup Blanched Almond Flour
1 cup Shredded Unsweetened Coconut 1 cup Shredded Unsweetened Coconut
1/4 tsp. Sea Salt 1/4 tsp. Sea Salt
1/2 tsp. Vanilla   1/2 tsp. Vanilla
3 drops Stevia 3 drops Stevia
1/2 cup Duch Process Cocoa Powder 4-5 tbs. Coconut Oil, melted
4-5 tbs. Coconut Oil, melted 2-3 tbs. Honey or Maple Syrup
2-3 tbs. Honey or Maple Syrup 1/2 tsp. Mint extract
1/2 tsp. Mint extract 1/4 cup Fresh Mint, chopped
1/4 cup Fresh Mint, chopped   1/2 cup GF Chocolate chips
1/2 cup GF Chocolate chips

Place all your ingredients in a bowl.

If you can find the mini chocolate chips, they look the best since this cookie is on the small side.

If making the white mint cookies, wash and finely chop your mint. Then add to the mixture.

Mix everything with a spoon until well combined. You want the "dough" to be slighty wet but also sticky.

If you squeeze some of it, it needs to make a loose ball.

Line a cookie sheet with parchment paper.

Wet an ice-cream scoop or spoon so the "dough" doesn't stick to it. Then scoop and pat the mixture in tight. Tap the side of the spoon and it should slide right out.

Let it set up in the fridge for an hour (or freezer for 20min). Store in a glass container in the fridge.

Great for a light dessert after a heavy dinner.

Minty goodness!

Vegan Caesar Dressing

8/4/2016

Who doesn't love Caesar Salad? I gave it up 20 years ago because of the dairy, but now its back!!! I think I've had it every day for weeks now trying to make up for lost time!

Ingredients:
1 cup Hemp Seeds
1 cup Pine Nuts
1 Tbs. Umeboshi vinegar
1/3 cup Lemon juice
1/2 cup Olive oil
4 drops of Stevia
1/2 sheet of Nori
2 tbs. Capers
1-2 Tbs. Fresh Jalapeños
1-2 Cloves Garlic
2 Tbs. Red Wine Vinegar
1/2 cup Water
Salt and Pepper to taste

Lightly toast your pine nuts.

Blend all together in a blender or food processor until smooth.

Add GF Croutons and fresh ground pepper to taste. Super YUM!!!!

Raw Vegan Peanut Butter Pie

7/30/2016

It's summer! Had to think up a fun snack for some Vegan clients of mine. Their kids love peanut butter, but this could easily be any nut butter you prefer. I like to serve it on a hot day directly out of the freezer for added coolness, but texture is wonderful out of the fridge, too. Happy no-baking! Keep cool....

Crust ingredients:
6-8 Madjool Dates, soaked 1 hour
3/4 cup Raw Almonds
1/2 cup Raw Walnuts
Salt
Optional: 3 Tbs. Raw Cocoa powder

Filling:
1/2 cup Grape juice
1 tsp Agar agar or grass fed gelatin
1 can High fat Coconut cream (like 15% or higher)
1 cup Nut butter of choice
1/4 cup of sweetener of choice (I used honey but maple or date, etc would be fine)
4 drops of Stevia
1 tsp. Vanilla
pinch of Sea Salt
2 Tbs. Coconut oil, at liquid temp.

Make your crust. Fist blend your nuts into a powder in a food processor. Then strain and chop your dates. Add enough to make a sticky pliable crust to pat into a pan.

Pat your crust into a pan. I used a 9"

If you have leftover crust, it makes nice snacks. Just roll into a log and cut into bite sized pieces. Wrap in parchment paper. See here for more instructions...

Bring your apple juice and agar (or gelatin) to a boil for 3-5 min until dissolved.

Mix all the filling ingredients together in a bowl and place in the fridge or freezer to start the stiffening process.

When you can see that the filling is stiffening due to the gelding, not freezing, then take it out and mix it smooth with a whisk.

Then pour into your pie pan and place in the fridge for 2-3 hours to set up.

If you'd like to make a ganache topping, you can prep that now. It's great drizzled on top or as a chocolate layer on top.

This is how it looks when set up. Easy to cut, but soft.

YUMmmmmmm!!!

Raw Nut Bars

4/3/2016

This is a great way to use up any extra raw crust when making tarts. They are a fun snack that you can make in a rainbow of flavors using dried fruit mixed with your choice of nuts and seeds. Adding things like cocoa powder or other nutritious powders to change the outcome. Have fun and make it just right for you!

Leftover Raw Tart Crust or start from scratch:
1 cup soft nut like walnuts, cashews, etc
1 cup hard nut like almonds
6-8 Dried fruit like Dates (Madjool is best) or any other you like
Sea Salt

Optional:
Vanilla or other extract
1 Tbs. cocoa powder or other nutritional powder you like
1 tsp. sweetener, to taste if needed (chocolate can be very bitter!)

Ok... Let's start with the quality of your dried fruit. Some can get mighty dry over time. Almost turning into sugar. If you have a really dry dried fruit, then you will need to pre-soak or hot soak them so they do what they are intended to do.

If they are plump, just use as many as you need to to make the bars sticky.

Soak your fruit over night if you have the time, or cut in half, take out seeds if they have them, and let soak 5-10 min in hot water.

Then drain and chop them into small pieces.

As stated above, Be creative. You don't have to use dates. It could be dried mango or berries...

What ever suits your fancy.

In a food processor, finely chop your nuts into a crunchy consistency. Then add vanilla, dried fruit and salt.

This is the stickiness you need. It should be able to hold together so you can roll it into a bar.

Add any protien powders, maca or cocoa to your mix. You may need additional sweeteners, as well, if using a powder that is bitter.

Here I am using cocoa powder in leftover crust from a tart.

Blend again, quickly to incorporate.

Take a handful of the mixture and roll into a bite sized piece.

Wrap in parchment paper, twisting the sides like a candy wrapper.

Store in the fridge.

Lemon Berry Tart

4/3/2016

This is such a refreshing spring or summer tart! Full of flavor with a zing of lemon and added locally grown fresh berries... When I was a little girl, for my birthday, I would usually be asked what kind of cake I wanted. Chocolate? or Vanilla? Strawberry or lemon was my choice! This tart brings both together magnificently. MMMMMMmmmmmmm! My clients like it so much, that I figured I better share so everyone can benefit. Happy Spring!

Crust:
1 cup Walnuts
1 cup Almonds
6-8 Dates (Madjool are best)
Pinch Salt
Dash Vanilla

Filling:
1/2 cup Lemon Juice
1Tbs. Zest
6 Drops Stevia
1/4-1/2 cup butter or ghee
5 Large Pasture raised eggs
Pinch Salt
1/4-1/2 cup Wild Honey

Ok... Let's start with the quality of your dates. Some can get mighty dry over time. Almost turning into sugar. IF you have a dry date or use the other type of date other than Madjool, then you will need to pre-soak or hot soak your dates so they do what they are intended to do in this crust.

If they are plump, just use as many as you need to to make the crust sticky.

Soak dates over night if you have the time, or cut in half, take out seeds and let soak 5-10 min in hot water.

Then drain and chop them into small pieces.

In a food processor, finely chop your nuts into a crunchy consistency. Then add vanilla dates and salt.

This is the stickiness you need. It should be able to hold together when you pat it into a pie pan.

Pat it into a pie pan.

You can line it with parchment paper if you like to make it easy to remove the slices of pie later.

* If you have crust left over, you can do this with it!

Prepare all your ingredients.

Pour all into a pan and put on low heat.

Gently whisk or stir continuously until it thickens. This will take about 5-10 min. Be patient. It will happen. Just don't let it clump.

Whisk, whisk, wisk....

Pour the lemon mixture into your crust and let it cool a bit before placing in the fridge to set.

You can place berries in a beautiful formation all over the top now, or just put them on later as a garnish.

Oh yeah!

Happy Birthday to my little girl-self!

Paleo Peppermint Patties

10/27/2015

This recipe is for my friend Tony. He is a Standard American Eater who just recently found out about the benefits of coconut oil. He was a coconut hater previously. This is a good reminder that the quality of the food makes a difference. The reason he disliked coconut so much was due to the sweetened, preserved, dried, shredded coconut from childhood. Nothing like fresh young coconut, or Organic cold pressed Extra virgin Coconut oil. He's noticed his skin is softer after months of taking 2 tbs/day. I've done it before, but I don't care for a mouth full of oil, so I was inspired by the peppermint in the garden to make a much more fun version. This is great for the holidays or just anytime. I keep it ready for action for company or after-dinner mint.

1 cup Organic Extra virgin coconut oil
1/3 cup Honey (or other liquid sweetener you prefer)
4-5 drops of Stevia
1 tsp. Peppermint extract
Optional: 2-3 Tbs. fresh Peppermint

1-2 cups of Organic fair trade dark chocolate chips
Parchment paper
Tray
Mixing bowl
Small ice cream scoop or melon baller

In a small bowl, combine all but chocolate in a bowl, mixing with a spoon. If the oil is liquid, put it in the fridge for a while to help it become more solid.

Smash any clumps of coconut oil against side of the bowl until mixture is smooth.

Optionally, add some chopped fresh mint. This adds a nice color and taste.

Freeze mixture for a few minutes until it starts to harden, then remove from freezer.

Scoop out equal amounts of your oil mixture. You can use a small ice-creamscoop or melon baller. Scoop out onto parchment paper on a tray. Then freeze till hard (about 5 min).

Then press them down to flatten. Place back into the freezer.

Set up a double boiler. A plate onto of a pot with boiling water will do just fine. Just be mindful to just gently melt the chocolate. Do not over heat.

Once melted and smooth. Take off heat and let it cool down. If too hot, it will melt the oil and just make a mess when you dip the flattened patties into it.

Dip each one in the chocolate. covering each one evenly and completely.

Set back onto the parchment paper.

To set them up, place in the fridge or freezer.

I store them in the fridge because I live in a hot climate and don't want them to melt.

Optional methods:

Making cups:
Line with melted chocolate. Freeze
Add coconut mixture. Freeze
Add melted chocolate to top. Freeze

Making Layers:
Parchment paper
Chocolate.
Coconut mixture. Fridge
Chocolate.

Grain-free Pancakes

12/25/2013

"I've heard of Gluten-Free, but Grain-Free? How do you... What the...?"

I went off all grains in the summer of 2013 and it really has made a big difference in my health. Particularly in my auto-immune symptoms. But grain-free doesn't have to be pleasure free. I'll attempt to prove that here with one of my favorite breakfasts... PANCAKES! (I mean cake is in the name for heaven's sake!)

3 tbs. Coconut flour
2 Pasture Eggs
1/2 tsp. Baking Powder
1/2 tsp. Vanilla
3-5 tbs. Coconut water, almond milk, or water...
Coconut oil for frying

Fresh Fruit or 100% Fruit Jam
Would you like the Coconut Cream topping in the picture above? click here

Mix all your wet ingredients first. Then your dry.

Bring your skillet up to heat with your butter or coconut oil. Coconut oil is more stable at high temperatures. You can always melt butter over the top when done, for that familiar taste.

Pour 1/4 of a cup or so of the batter and wait for little bubbles to form. Then flip and cook on the other side.

Top with coconut cream and fruit for a very satisfying breakfast. All the protein and good fats in this dish holds me very well till a late lunch.

Want Banana pancakes instead? this is a great recipe, too.

Grain Free Banana Pancakes

12/25/2013

So many way to make such a wonderful treat. I keep them around in the fridge as mid afternoon snacks sometimes as well as for breakfast. They are gently and naturally sweet, and full of protein, making them perfect to hold you till your next meal. These ones are super moist.

2 pasture raised Eggs
1/4 cup Liquid (coconut water, nut milk, water...)
1/4 tsp. Vanilla
1 Banana -very ripe
1-3 drops Stevia
1/2 tsp. Baking Powder
1 pinch Sea Salt
1/4 cup Coconut flour

Mix all your wet ingredients and mash your banana in, too.

Then add your dry ingredients and whisk well to break up any lumps of flour.

Heat your skillet and add coconut oil or butter. Coconut oil has a higher smoking point, so try to use it over butter. If you don't like the taste it gives, you can buy it expeller pressed and it will have a neutral taste.

Place about a 1/4 cup of batter for each pancake. Don't make them too big. They are soft when flipping and will break if made too large.

Flip when you see the sides bubble and the under side is browned.

Top with grass fed butter and strawberry jam.

Author

Mici is the owner of Wholesome Goodness.

These recipes are focused on wholesome ingredients from the garden or farm with very little sweet if any. They are gluten or grain free and organic, grass-fed or pasture raised.

She menu plans, shops, cooks, cleans and fills the fridge with healthy Gluten-Free meals and naturally sweet desserts!

She also teaches and does personal menu planning for those with restricted diets.

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"I have been richly blessed by Mici’s healing presence in my life. As a facilitator of personal transformation, her passion and dedication to serving others is evident. I have grown tremendously from her gifted use of emotional healing work, nutritional counseling, culinary artistry and organizational skills. She unfailingly demonstrates the highest efficiency and effectiveness, true strength of character, wisdom reaching well beyond her years and a generous heart of gold."

~Gabriella B.