Blog Posts - 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!

Mamma's Green Beans

7/22/2015

My mom was the best cook in our family. Looking back, I think it had something to do with butter... She tossed them with seasoned bread crumbs and lots of butter, but I know what to alter in this recipe to make it better... and its surely not the golden goodness. Try different types of nut flours and herbs. They all will add their own fun twist. Or just leave them to salt, pepper, bread crumbs and butter. You can't go wrong with that!

4-6 cups Green Beans (French are my favorite)
Sea Salt & Pepper
1 clove Garlic
1-4 tbs. Grass Fed Butter
1/4 cup Macadamia flour (blanched almond flour or GF bread crumbs/pancake mix work well, too.)
1 med sized Yukon Gold Potato

Optional: Herbs de Provence or thyme & basil

Peel or not and cube your potato. Boil till soft but not falling apart. About 7-10min. Strain and set aside.

In the mean time, clean and snip the ends of your string beans in preparation of cooking.

Saute your beans in a little coconut oil on med high flame until they turn a little brown...

Then add a little water (like 1/4 cup) and cover the beans to let them steam. Reduce your flame and simmer until they are soft (about 10-20min. depending on how tender you like your beans)

Mince your garlic. You can cook the beans with the garlic to make it more mild, or add in the next step.

Add garlic, herbs, salt, pepper and potatoes. Cook for 2-3 minutes. Tossing until most of the liquid is absorbed.

Then add your flour and butter and toss on med flame for 2 min. Don't let it burn, just toss to get all the beans coated. Remove from flame and serve.

Meaty Loaf

7/17/2015

I regularly make Turkey meat loaf for one of my clients and the house smells sooooooo good, that I decided to make my own version for dinner last night. I don't like turkey so this paleo recipe is made from Grass Fed Beef and Pasture Raised Pork. But feel free to mix whatever ground meats you like: white/dark, poultry/beef, beef/pork...

1lb. Light ground meat
1lb. Dark ground meat
1 Sweet onion, finely chopped
Grassfed butter or oil of choice
1 Zucchini, grated
1 Carrot, grated
1/2 tsp. Sea salt
1/2 tsp. Pepper
1 tbs. Honey
2 tbs. Tomato paste or Ketchup
1 tbs. Mustard (I prefer dijon)
1 Pasture raised egg
1/3 cup Almond flour
1/4 cup tapioca flour or arrowroot
1/4 cup coconut flour

Preheat oven to 350.

Finely grate your carrots and zucchini.

Then chop your onions.

Sauté your onions till translucent in butter or oil of choice with a pinch of salt.

Add all ingredients together in a bowl and massage together till all is dispersed evenly.

Place meat mixture on a parchment lined casserole dish with a small amount of oil on the bottom.

Bake for 1 hour at 350 uncovered.

Yum City here I come!

No need for gravy. Very moist and tender. Delicious as is.

Pair with veggies or a salad.

Paleo Lemon-Walnut Pesto

7/17/2015

Why not use pine nuts? Please use them if you can get them fresh and inexpensive. But if you can't catch them before they go rancid, walnuts are a tasty substitute. In fact, pesto can be made from many different nuts or seeds. Have fun trying them out.

This recipe is dairy-free and super easy to make, especially when you only need to walk a few feet out the door for fresh basil in the garden. I urge you to plant an herb garden. They can be in pots (even in a window inside) and are very prolific. Basil, Dill and Cilantro for the tender selection, and rosemary, thyme and lavender for the hearty variety. You'll be so happy you did.

1 cup Walnuts or other nut of choice
2-3 cups of fresh Basil leaves (separate from stems)
1-2 Lemons
1/2 tsp. Zest
1-2 tsp. Ume vinegar to taste (this is like a sour liquid salt)
1 cup Olive oil

(Optional) Cheyenne pepper to taste

Lightly toast the nuts in a 200 degree oven for 30min. or 300 degree for 10min. When they smell aromatic and are slightly golden, take out to cool.

In a food processor, blend the nuts till fine.

Add the rest of the ingredients and blend till smooth, scraping the sides periodically.

Add to:

Baked yams,
Veggie pasta,
Wraps,
Chicken...

Nori Bandage

7/17/2015

Black band-aids are the best! They stop the bleeding and the pain in seconds. Full of minerals and the power to shrink wrap bacteria out, they are perfect to keep in any kitchen or first aid kit. No need for adhesive. Read below...

Disclaimer: Do I really need one, folks? Go to the hospital if you are really cut. This is for a minor issue. Even though I've really cut deep, through my nail and this worked like a charm, please use your discretion to decide when a cut needs medical attention.

Nori sheet, cut into strips

Cut your nori, or if you're in a hurry, just tear off a piece large enough to cover the effected area. This is best suited for fingers as the nori can completely wrap around. Do not use salted or oiled nori snacks. Just plain old toasted or raw nori for making sushi.

Take effected finger and wrap all around with a strip of the nori. Then place in your mouth to moisten or gently rub some water on it to start the shrinking process.

Have you ever noticed how tight sushi is wrapped? When nori paper gets wet it contracts slightly making the sheet more durable and strong. Perfect to shrink wrap your finger to stop bleeding or just to hold the skin together so it can heal.

Watch the shrinking happen before your eyes. The pain should subside and even completely go a way quickly. The minerals in the nori help with that.

Now, don't get it wet. It will fall apart and you'll have to re-apply. I know nori is irresistible, but don't eat it either. It should hold up for a few hours to calm the situation down.

You may be amazed at the results. This is my finger the next day. I had cut all the way through the nail. It never split or peeled off. It was almost like it fused back together.

For long term bandaging use a band-aid.

This technique is obviously not for open wounds.

Egg Foo Young

7/7/2015

I was talking to a friend and childhood foods came up. One of the ones I remember fondly was chicken fried rice and Egg foo young. I haven't eaten Chinese out in over 2 decades due to the MSG and poor quality oils, so I took it upon myself to recreate from memory my culinary experience. This is a simplified version without the water chestnuts and pan fried in organic avocado oil. The sauce is the magical component. If you can't have soy, maybe try coconut aminos.

6 Pasture raised eggs
1 tsp. GF Tamari
1 Package of mung bean sprouts
3 Scallions
(Optional) 1 cup extra veggies like: cabbage, carrots or snow peas

Sauce:
1 cup Chicken or Beef broth
2 Tbs. GF Tamari
1 Tbs. Coconut sugar
3 drops Stevia
2 tsp. Cider vinegar
1 Tbs. Arrowroot diluted in 2 Tbs. Water

Place the eggs in a bowl and add the Tamari.

Whip the eggs for 1 min.

Chop your scallions into thin slices (removing the roots).

And add to the eggs.

Add the bean sprouts and toss all together.

(I sometimes like adding snow peas or a broccoli slaw mix to the bean sprouts, too.)

Heat your skillet and add a generous amount of avocado oil. Toss the bean sprouts and before the eggs can drip off, add a handful to the hot oil, making large pancakes.

Flip when the eggs are browned. Cook another few minutes.

FOR THE SAUCE:
Take all the ingredients and add them cold to a sauce pan. Heat on med-low stirring constantly so it doesn't clump. It will thicken and darken when done. About 5-7min.

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...

Bacon Yam Hash

2/15/2014

This has turned into my favorite go-to breakfast. It's fast and easy, but what I like most is that the fats in the Organic bacon get me all the way to lunch and beyond!

1-2 pieces Organic Pasture Pork or Turkey Bacon (Applegate is what I used here, but pasture raised is best)
1/2 cup Yams
2 Organic Pasture Eggs
1-2 cups Arugula

Serves one

Fry up your bacon to your liking. Are you a crispy bacon fan? I like mine still a little chewy.

While the bacon is cooking, chop your veggies. I like my yam in matchsticks but you could grate them, too, if you prefer. If you don't have arugula, you're missing out! They are delicate and nutritious! I purchase them pre-cleaned in a bag, since I use them so often.

That's ok, you can use any greens you like.

Remove the bacon and saute your yams until golden brown spots appear indicating the yams are fully cooked.

Whip the eggs and add the greens first, giving them a head start. Once they are wilted, add all your ingredients and scramble them together until the eggs are done. I feel no need to add salt because of the bacon, but season to your taste as needed.

This breakfast is so satisfying, it can get me from 7:00am to 2:00pm.

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.