Category: - Wholesome Chef Mici

Wholesome Chef Mici

Grain-Free Crepes

8/5/2015

Really? Crepes!!!!! Have I died and gone to France?

One of my fondest memories of my year in France was when we went to the creperie for dinner... Yes I said dinner. The French eat crepes with eggs and bacon, as well as chocolate and whip cream.
The crepes in the picture just made my week. I stuffed it with fresh coconut cream and sweet nectarines, topping it with a cherry sauce which were all fresh in season. Bon Apetite tous le monde!

1 Tbs. Arrowroot
2 Tbs. Coconut flour
4 Pasture raised eggs
1/2 cup nut milk, coconut water or just water
1/2 tsp. Vanilla
1 Tbs melted Coconut oil or GF Butter
3 drops Stevia
Pinch Sea salt
Grass fed Butter for frying

For the sweet version in the picture:
Jam or blended fresh fruit
Coconut Cream click here
Sweet fruit like nectarines, pineapple, banana, berries...

Add all your ingredients for the batter in a bowl and whisk together.

Add your butter or oil to the pan and set heat to med high. The first one is always a test for the right temp, so don't worry if it's not perfect.

Add batter and cook until one side is golden brown and then flip to do the other side.

Make plenty to save for later. They make a nice grab and go snack.

Add jam and fresh coconut cream and your favorite fruit inside or both inside and out!

***If you're in a hurry and don't mind a little sugar, you can purchase coconut whipped cream now at the local health food store.

Yummmmmmmmmmmmmmmmmy!

Peanut-Banana Bread Muffins

7/22/2015

Even if you aren't a monkey, who doesn't love a house that smells like bananas, cinnamon and butter!!!??? This recipe is Paleo friendly if you use almond butter instead of the peanut. Either way, it's sure to be a great snack or quick breakfast treat on the go! High in protein and easy on the taste buds.

4-5 Super Ripe Banans
4 Pasture Raised Eggs
6 drops Stevia
1-2 tbs. Sweetener of choice (also nice without any)
6 Tbs. Grass Fed Butter, melted (or coconut oil for the Paleo crowd)
1/2 cup Nut Butter of choice (I used organic chunky peanut here, but any is wonderful!)
1/2 cup Coconut Flour
1/4 cup Almond Flour (or other)
1 tsp. Cinnamon
2 tsp. Apple Pie Spice
2 tsp. Baking Powder
2 tsp. Vanilla
Pinch Sea Salt

Preheat oven to 350.

Mash your bananas and add all the rest together in a mixing bowl. Combine well.

Spray and line your muffin tin with oil and fill to the top with batter.

Bake at 350 for 30-40min till firm to the touch.

Oh my!!!!

Yummm Yummm YUMMMM!

Raw Coconut Chia Pudding

4/9/2015

So I started a cleanse this week, the master cleanse to be exact. (Spring is a super time for cleansing) It was a 3 day process to get into it, starting with an all raw day (or living food day some call it). So I made an array of raw dishes with my favorite simple dessert: chia pudding. I added just one ingredient that I don't usually add, which made it worthy to post. Living food days are a great way to help keep your intestines clean and adds that vegetable power back into your diet that a busy lifestyle can sometimes overlook. This is the basic recipe with some optional additions to change the flavor to suite your fancy.

VANILLA RECIPE:
1 can of full fat Coconut milk (13.5 oz)
1/3 cup of Chia seeds
1/2 tsp. Vanilla
4 drops Stevia
1 pinch of Sea Salt
2-3 Tbs. Date syrup or maple or honey (whatever suites you)

CHOCOLATE:
Same as Vanilla recipe but add:
Pinch of Cinnamon
2-3 Tbs. Cocoa powder (I prefer dutch processed over raw)
Or for a richer pudding, melt 1/2 cup of chocolate chips in lieu of the cocoa powder

***Optional: For Chocolate mint add: 5-8 drops of peppermint extract to taste.

COCONUT:
This is my favorite way!!!
Same as the Vanilla recipe but add:
4-5 drops of Coconut extract
3 drops of Almond extract

Garnish with toasted Coconut

FRUITY:
Same as Vanilla recipe but add:
2-3 Tbs. All fruit Jam of choice
And garnish with fresh Fruit!

Mix all in a large bowl. Let set for 1/2-1 hour Stiring occasionally to make sure it doesn't clump. Enjoy!

If there's any left, store it in the fridge. Will thicken upon cooling as coconut milk has saturated fats in it. Heart healthy fats!

Paleo Granny Crisp

11/3/2014

Well the cool weather is finally here! and that makes me crave Apple everything! Summer is all about cherries and melons and nectarines... Fall is about Pumpkin and apples with cinnamon and spice! This apple crisp is tart and naturally sweet. No add sweetener except that lovely herb called stevia (which isn't a sweetener at all!). I feel so good with no sugar hangover from this version. Add a little sweet if you must, or challenge yourself to let the Ganny's shine!

5 Granny Smith Apples, chop
10 drops Stevia
12 Tbs. Grass Fed Butter (or coconut oil)
1 1/2 tsp. Vanilla
Optional: Honey or Date Syrup to taste (1-2 Tbs.?)

1 cup Walnuts, chopped
1/4 cup Coconut flour
1/4 cup Arrowroot or Tapioca Starch
1/4 cup Almond Flour (blanched or reg)
1/2 tsp. Baking Powder
2 pinches of Sea Salt
1 tsp. Apple or Pumpkin Spice
Cinnamon

Parchment paper
Foil
Casserole dish

Pre-heat oven to 350 F.

Wash and chop your apples into small pieces. If you like them bigger that's fine, too! We are going to pre-bake them.

Gently melt your butter. Add the stevia and vanilla (and sweetener if you are using it).

Pour 4 Tbs. of the Butter mixture over the apples and sprinkle with cinnamon. Cover with parchment paper and foil. Bake @ 350 degrees for 10-15min.

Finely chop your walnuts and gather all the dry ingredients.

Add all the dry ingredients to a bowl and pour the rest of the butter mixture over it.

It should be a nice crumble (a little on the wet side -not super dry where you can still see white flour, no no!).

Take out the apples and cover with this crumble. Then replace the the parchment paper and foil and bake for an additional 30-35min. You should see bubbling apples.

Uncover and bake an additional 10-15min to brown the crisp.

I advise you to pour cold coconut milk over it so you don't burn your tongue. It's hard to wait to let it cool!

The good fats and low sugars make this a satisfying light breakfast idea, as well!

Enjoy...

Real Whipped Cream

1/2/2014

I don't eat cow dairy but once a year on my pumpkin pie cuz I'm so sensitive to it, but boy does it feel satisfying on some deep level. This is for those special occasions when you want the real thing. It's not what you do occasionally that makes you what you are, it's what you do everyday, so enjoy!

Coconut Cream to come soon... In the lab as we speak!

2cups Organic Heavy Whipping Cream
1-3 drops Stevia
1 tsp. Vanilla
pinch of Sea Salt
Optional: 1 tbs. Coconut Sugar or other sweetener of choice

Electric or hand whisk.
Glass bowl -chilled in the freezer

NOTE about heavy cream products:

I've tried this recipe with 3 different companies.
Horizons Organic Pasturized Heavy Cream
Clover Organic Pasturized Heavy Cream
Raw Grass fed Heavy Cream in the photo

I wish I could say that I liked the raw grass fed one the best, but it made my stomach hurt. You have to try it for yourself to see what works for you, but here is a break down of the time it took to whip the cream:

Horizons took 10+ minutes. I actually almost gave up. Thinking "How did they ever invent whipped cream? If I had to do this by hand, I'd have given up by now!"

Clover took the least time, about 2 minutes and tasted and felt the best in my body.

The Raw Grass Fed one in the picture above took about 5 minutes and like I said, sadly didn't work for my body. Please try for yourself as this one is the best quality you can get. (unfortunately $9 for 12 oz., too!!!)

Place your bowl in the freezer for 5-10 min. to get it nice and cold.

Then pour your cream in and start-a-whippin'!

When the cream just begins to turn from liquid to beginning firm, then add your other ingredients and continue to whip. You're almost there...

Depending on how firm you like your whipped cream, stop when you reach that perfect place. It will hold in the fridge for 8-10 hours, but will start to separate a bit after that. I've heard you can freeze it to help it stay together, but it never lasts that long at my house!

A simple light dessert is just layering berries in the cream and topping with lemon zest or spices. Super Yummm!

Pumpkin Pie

1/2/2014

Mmmmmm... Pumpkin Pie! I don't eat much cow dairy, but I've included some heavy cream in this pie, cuz once a year I have whipped cream on my pie, so why shy from it inside as well? (You can use coconut cream if you prefer.)

I will make a vegan version another time for your reference. Today... It's a traditional filling with grain-free crust!

CRUST:
2 tbs. Coconut Sugar
3 large Pasture Eggs or equivalent Egg Substitute
1/2 cup Coconut Flour
1/8 tsp. Sea Salt
1/3 cup Macadamia Flour (or store bought blanched almond flour)
1/4 tsp. Baking Powder

FILLING:
15 oz. can of Organic Pumpkin Puree
2 Pasture Eggs or equal Egg substitute
1/2 cup Organic Heavy Wipping Cream or Coconut Cream
5 drops Stevia
3 1/2 tsp. Pumpkin Spice
2 tbs. Grass Fed Butter or Coconut Oil
1/2 tsp. Vanilla
1/2 tsp. Sea Salt

OPTIONAL:
1/4 cup Date Syrup or Coconut Sugar
(I personally don't need it very sweet. Sweeten at your own discretion.)

Line your pie pan with parchment paper and pre-heat your oven to 375.

Mix your crust ingredients together.

Pat into your pan from the center to the sides and make a nice edge by crimping with your fingers.

Whisk your filling ingredients together in a bowl until creamy and smooth.

Pour filling into the crust and any extra pour into a small baking dish for a nice bonus pudding!

Bake on 375 for 45min.-1hour. I pace it in the center of the oven with foil under it to help evenly heat it and not burn the crust. When the top no longer wiggles if you give it a gentile shake, then it's done.

Let it cool while you make the Whipped Cream!

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.

Quality Fudge

12/14/2013

Well, it's the Holiday Season. No matter what holiday you do or don't celebrate, most people have parties to attend and want to bring something to offer. This fudge recipe is simple and it's sure to be a hit at your gathering. It melts in your mouth and doesn't give you a crazy sugar high. Just good fats. And if you're in ketosis like me, that's mostly what you're after.

1/3 cup Coconut Oil (I prefer the neutral taste of this one)
1/3 cup Grass Fed Butter
3/4 cup Nut or Seed butter of choice (I happen to have used my favorite peanut butter)
Pinch of Sea Salt
1/2 cup Cocoa Powder (I really prefer dutch process over raw cocoa for this recipe)
1 Tbs. Liquid Sweetener of Choice (Date syrup, Maple syrup, Honey, Coconut syrup...)
4-5 Drops of Stevia

Optional:
1 tsp. Mint Extract
1/2-1 cup of raw Nuts or Seeds
Sprinkle shredded Coconut on top

Double boiler or bowl over a pot

Melt your butter and coconut oil over steaming water in a bowl. I just brought the water to a boil and then shut it off to ensure a slow gentile process.

Then add your nut butter and let it melt in till creamy and smooth.

Add your vanilla, salt, cocoa powder and stir till smooth.

At this point you are done for basic fudge, but there are some wonderful options here.

For creamy mint fudge (my favorite):
add 1 tsp. of mint flavor

Or you could leave the mint out (or in) and add some nuts or seeds. I've chosen hazelnuts here. This adds a lovely crunch to the final product.

Then pour into a parchment lined pan. the size will vary depending on if you like the chunks thick or thin bars. What ever you like.

The parchment paper is for easy removal. You could do as I have in the photo, or just line the bottom.

Sprinkle coconut shreds on top for some snowy fun!
Let it set up in the fridge (or freezer for chocoholics) for about 2 hours.

Creamy

Crunchy

Heavenly Eggs

12/14/2013

Some call them Deviled, but they seem straight from heaven if you ask me! Creamy and full of protein. They are so perfect for a gathering, but I sometime invite others over just so I can have a reason to whip them up. I hope the mailman doesn't get the wrong idea...

10 Pasture Raised Eggs
4-6 tbs. Home made Mayo
1/4 tsp. Onion Powder
1 tsp. Dijon Mustard
3-4 pinches Herbamare or Sea salt
White Pepper to taste
1 tsp. Vinegar of choice (I used wine vinegar this time)
1-2 pinches of Cayenne Pepper
Paprika and Chives for garnish

Pastry bag and fancy tip or ziplock

These are my favorite store bought pasture eggs. Of course the best eggs I've ever had were from a home in the country where the chickens were free running and had access to worm beds. Deep orange color and flavor out of this world!

If you can, grow your own, or find someone local who does. Night and day difference in experience! Which means probably in your health, too. City folk, you can find the ones in the photo at Whole Foods and some other health food stores.

Place the eggs in cold water and bring to a boil for 2 min.
Then take off the heat and let them sit covered for 20 min. this will yield very yellow yolks with no dark coloring.

pour all the hot water out and let cold water run over the eggs for 3-5 min. This helps the shells to separate from the egg.

Peel your eggs by tapping them to crack the shells. Then under water, separate the shell from the egg.

Be sure to get the thin skin just under the shell to come off. if you try to take the shell without this thin layer, you run the risk of more damaged flesh in the egg.

Cut your eggs length wise in half and remove the yolks.

Boy! Look at that color!

Mix all the seasonings together with a fork until smooth. I HIGHLY suggest using home made mayo! Regular mayo is filled with poor quality oils and who wants to feel bad? NOT ME! I haven't yet found a store bought one that has my standard of ingredients.
It only takes about 8 min to make mayo. Invest in yourself!

Place your mixture into a pastry bag with a fancy tip or if you're in a pinch, just use a Ziplock baggie as I have shown here.

Cut a small hole by taking off one of the corners of the baggie. Make it big enough to get a fair amount of egg out.

Squeeze out the yolk mixture into each egg white boat.

Garnish with Chives only.
Or Chives and Paprika.

Mmmmmmmm!

A travel tray can be very helpful. Even if you're not taking your eggs anywhere but to your fridge.

This one can carry: pies, cakes, cupcakes, eggs and veggies with dip. Fun and useful.

Chestnuts on a Open Fire

12/13/2013

When I think of winter as a kid, I remember my grandpa's house smelly nutty sweet with chestnuts in a cast iron skillet on his stove. My mom took over this tradition on our wood stove. As the song goes it's an open fire, but how many city people have access to fire roasting? Most don't unfortunately, at least not a traditional fire with logs, but what about the BBQ? These are soooo easy to make and sure are tasty! Chestnut Greetings.

Chestnuts in shell

Serrated knife
BBQ basket is helpful
BBQ, fireplace or gas oven if nothing else.

Watch out for nuts with mold. Discard.

Make a horizontal cut in the side using a serrated knife. Make sure you penetrate the hard skin but don't go too far into the nut.

Peak-a-boo!

You can also cut them into a traditional X, but it actually opens easier in the end with the long horizontal cut described above.

Cover them with water and bring to a boil. Simmer 3 minutes and then drain.

Place in a BBQ basket if you have one. This just makes it easier to maneuver and toss while on the BBQ.

BBQ at 300 degrees for 10-20 min tossing occasionally so they don't burn until the skins open and the nuts are aromatic.

Baci nonno. Mi manca la tua cucina calda e grandi abbracci! ~Mici

In remembrance of those you love and miss this holiday season. May the memories you spent together warm your heart.

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.