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Apps & Snacks

Protein Chex Mix {gf}

Show of hands if your holiday always included handfuls of Chex mix.🙌

Chex mix is a classic family affair. In my family, everyone had their opinions about how it should be made- mild versus spicy, smoked versus baked and some needed a nut or gluten-free version.

My latest version offers a swap of Gochujang for the standard Tabasco sauce. Tobasco will bring a little more heat while the Gochujang adds a touch of sweet complexity along with light heat.

You know this already- but change out any dry ingredients for those crunchy snack items you love.

I’ve chosen my ingredients for two reasons: for nutrient density and for a gluten-free mix. Side note: not all gochujangs are gluten-free so check the package or use my 5-minute homemade Gochujang recipe.

The optional Collegan Protein Powder is a bonus for healthy skin and connective tissues. Collagen can tolerate heat up to 500, so baking it will not degrade it.

Throw caution to the wind with this recipe – nothing needs to be measured exactly. Remember that the Gochujang or Tobasco butter sauce will taste super spicey before you bake it; trust the process. Have patience, cook it low and slow. Your house will smell delicious for days. Classic Chex Mix – the holidays aren’t the same without it.

Happy eating,
Monique

Gochujang Chex Mix

4 Tbls gochujang sauce OR 3 tbls Tobasco sauce
1/2 cup ghee or grass-fed butter
1 heaping Tbls seasoning salt
3/4 Tbls granulated garlic
1/2 tsp powdered onion
1/4 tsp smokey paprika
1/4 cup Worcestershire sauce
Optional: 4 scoops collagen powder
8 oz gf pretzels of choice
2 cups pecans, raw
2 cups whole almonds, raw
2 cups cashews, raw
3 cups Rice Chex
3 cups Corn Chex
2 cups Cheerios
Options if gluten isn’t a concern: Oyster crackers, Bran Chex, sesame sticks, bagel crisps, rye chips.

Directions
Preheat the oven to 250 degrees. Place the pecans, almonds and cashews in cake or large roasting pan. Bake for 30 minutes

Melt the ghee/butter, gochujang/tobasco, seasoning salt, garlic, onion, Worcestershire sauce and collagen powder (if using) in a pot over medium-low heat.

Remove the nut pan from the oven. Add the remaining dry ingredients (chex, cheerios, pretzels and anything else you’re adding.)
Carefully drizzle the pan with the Gochujang butter sauce and toss well to ensure everything is coated.

Return the pan to the oven. Bake until the Gochujang Chex Mix pieces are dry, expect this to take around 1.5 hours. Toss every 30 minutes!

Enjoy immediately or store in an airtight container. This Gochujang Chex Mix stores well in the freezer for a month or two.

Strawberry Coconut Popsicle

These Strawberry Coconut Popsicles are the simplest thing to blend together. I made a batch (using little paper cups and toothpicks because I don’t have popsicle molds) and now I have a great, simple and healthy frozen treat anytime I need one.

1 can full fat coconut milk

1 pint fresh strawberries

2 tbls maple syrup (or sweetener of choice)

1 tsp vanilla extract

 

Set out little paper cups or popsicle molds. I used pretty small cups and make about 20 popsicles; the amount you make will depend on your mold size.

Rinse strawberries (if the they are organic, leave the leaves on them.) Place into a blender and pulse until relatively smooth depending on your preference; any berry chunks will be a frozen little berry in the popsicle. Pour into a container and set aside.

Add the coconut milk, maple syrup and vanilla to the blender, blend to combine. Pour the coconut milk into the bottom of each cup, just a few tablespoons, using about 1/2 of the coconut milk.

Add half of the blended strawberries the the coconut milk in the blender and blend to combine. Now fill each cup with about 1/4 cup of the coconut strawberry mixture.

Top each cup with the remaining blended strawberries. Set the cups in the freezer. Set a timer for 20 to 30 minutes (so the popsicles are formed enough to hold up the sticks) and push a toothpick or popsicle stick into the cups.  Enjoy when fully frozen.

 

Variations: mix these easy homemade coconut popsicles up by using different berries like blueberry, blackberries or cherries.

Baked Carrot Chips – Savory and Sweet

savory carrot chips

Ingredients
1 large carrot

1 tsp melted coconut oil

1/4 tsp Himalayan pink salt

Directions
Preheat oven to 325 degrees. Line a baking sheet with parchment paper.

Use a carrot peeler to make thin carrot slices. Toss all the carrots with the coconut oil and lay each carrot slice on the parchment paper in a single layer. Sprinkle the salt over the top.

Bake until crispy. This will take about an hour (see note below). Remove from oven and let cool, they will crisp some as they cool. Test one by taking it off the pan and letting it sit for 30 -60 seconds to see if it crisps up.  You may need to take some pieces out sooner than others, keep a close on on them.

sweet carrot chips

Ingredients
1 large carrot

1 tsp melted coconut oil

1 tsp maple syrup

1/4 tsp cinnamon

1/4 tsp Himalayan pink salt

1/2 tsp coconut sugar

Directions
Preheat oven to 325 degrees. Line a baking sheet with parchment paper.

Use a carrot peeler to make thin carrot slices. Melt the coconut oil, maple syrup and cinnamon together and toss with the carrot slices coating each well. Lay slices in a single layer on the parchment lined pan. Sprinkle with coconut sugar and salt. Bake until crispy.  Test one by taking it off the pan and letting it sit for 30 -60 seconds to see if it crisps up.

Notes
Slower, lower baking will ensure a more even cooking with less burning. You can bake these faster at 400 degrees in about 15-20 minutes but you’ll need to keep a close eye on them after about 10 minutes (see my photo below.)

~The savory is great for regular ol’snacking! 

~The sweet is fun to crumble on desserts like ice cream or anywhere you need a little extra crunch!

Carrot chips when cooked too quickly at high heat

Coconut Bacon

Ingredients
1 ½ cups unsweetened coconut flakes

1 tsp apple cider vinegar

2 tsp maple syrup

2 Tbls tamari

1 tsp smoky paprika

Pinch of sea salt

Directions
Preheat oven to 350 degrees. Line a baking sheet with parchment paper.

Toss all the ingredient, except the salt, in bowl; be sure to coat all the coconut. Spread in a single layer on the baking sheet.

Bake for about 7 minutes, flip and bake until crispy, about another 7 minutes. Remove from oven and let cool, they will crisp some as they cool. You may need to take some pieces out sooner than others, keep a close on on them.

Notes
These super fun coconut bacon pieces are so similar to little bacon bits- toss them on your salad, in a wrap or just pop them into your mouth!

Easy Grain and Nut Free Granola

Ingredients
1/4 cup raw pepitas (pumpkin seeds)

1/4 cup raw sunflower seeds

1/4 cup hemp seeds

1/4 cup coconut flakes

1 tsp chia seeds

2 tbls coconut oil

1 tbls maple syrup

3/4 tsp ground cardamom

zest of 1 orange

1 tsp vanilla

pinch or two of flaky sea salt

Directions
Preheat the oven to 350 degrees.

Melt the coconut oil. Stir in the maple syrup, vanilla, orange zest and cardamom.

Toss with all the remaining ingredients, except the salt. Pour on the parchment lined cookie sheet and spread into a single layer. Sprinkle just a pinch or two of flaky sea salt.

Bake until just golden brown, 10-20 minutes. Keep a close eye on it, you may want to mix it about at 10 minutes.

The granola will harden as it cools.

Za’atar

Cooking Time
5 minutes

Ingredients
1 tbls fresh dried thyme

2 tbls toasted sesame seeds

2 tsp sumac

1/2 tbls coarse

Directions
Lightly crush the thyme. Toss all the ingredients together in a glass jar.

Store in the refrigerator up to 2 weeks for best freshness.

Notes
This is a traditional eastern Mediterranean spice blend. Use as a seasoning on everything from veggies to meat and fish. Try with olive oil or yogurt for a quick dip.

Sumac is a tart lemony lebanese spice found at most spice shops.

Watermelon Dessert Pizza

Prep Time
5 minutes

Ingredients
1 Watermelon slice

Strawberries, blueberries and cherries

Toasted coconut flakes

Toasted pecans

Honey

Flake sea salt

Coconut Butter (optional)

Edible flowers (optional)

 

Directions

Cut one big, thick slice of watermelon from the middle of your melon. I made a couple ‘pizza’s’ so I sliced the whole watermelon into rounds and choose my favorite 2 slices.

Lay on a platter and cut into triangles like you would a pie, 8-16 slices.

Slice the strawberries and pit and slice the cherries; arrange across the watermelon slice along with the blueberries.

Sprinkle on the toasted coconut and crush on the toasted pecans.

Drizzle the whole thing with about a spoon full of honey. Also drizzle with coconut butter if using.

Top with a sprinkling of flake sea salt and edible flowers.

 

 

Turkey Buddha Bowl with Smoky Tahini Sauce

Prep Notes
The Buddha Bowl is like a big salad, but more nourishing as they are filled with the likes of greens, grains, raw and cooked veggies, nuts, seeds…. kind of the whole kitchen. Adding just the right sauce, dip or topping brings the whole bowl to a new level of taste and texture.

I created this particular bowl just in time to use up leftover turkey, but there are not real rules with the buddha bowl. So if you don’t have wild rice use brown rice. If you have green cabbage rather than purple, use it. Just fill it up with as much variety you can and enjoy how nutritious and hearty a big buddha can be.

Cooking Time
20 minutes

Ingredients

1/2 white onion, diced

2 garlic cloves

2 tbls coconut or olive oil

1/4 head of cauliflower, chopped into small pieces

6-12 brussel sprouts, cut in half

1/4 cup raw almonds, chopped

1/4 cup dried fruit (apricots, figs, etc), chopped

1 cup cooked turkey, shredded or diced

1 cup cooked wild rice

1 cup purple cabbage, thinly sliced

1 radish, sliced thin

1 handful cilantro, chopped

Crispy Chickpeas (optional but adds a great crunch)

Smoky Paprika Tahini Sauce:

1/3 cup sunflower seeds

1/3 cup water

1/2 tsp paprika

1 tbls tamari (or soy sauce)

3 tbls fresh lemon juice

1 garlic clove

1/2 tsp salt

Directions
Heat the oil in a large fry pan over medium high heat. Add in the chopped onions and cauliflower, cook for 5 minutes tossing often. The goal is to just begin to soften the cauliflower not cook it all the way through. Toss in the garlic, dried fruit and a pinch of salt and pepper, cook for another minute and then pour into a bowl.

In the same pan add the halved brussel sprouts, cut side down. If the pan is really dry you can add another drizzle of oil. Also add in the chopped almonds. Place the pan over the medium high heat and let it cook a few minutes just to sear the sprouts. Toss or flip and cook another couple of minutes. Pour into the bowl with the cauliflower, cover with foil and set aside.

Add the cooked wild rice to the pan, pushing it to one side of the pan. On the other side add in the chopped turkey. Add in a about 1/4 cup water, cover and set over medium heat.

Blend the sauce: Add all the sauce ingredients to a blender and blend until smooth. Taste, adjust if you like a bit more lemon, salt or paprika or a tad more water for a runnier sauce.

Place the sliced cabbage, radishes and cilantro on a plate. Set out along with the cooked veggies and the pan of rice and turkey. Let everyone build their own bowl by adding a few scoops of each item: the cauliflower/brussel sprout/almonds/dried fruit mixture, a spoon of wild rice and turkey, a bit of purple cabbage, a few radishes and a pinch of cilantro. I like to offer a good coarse salt and extra pepper for guest to add as well as the crispy chickpeas. (Try my recipe for Crispy, Crunchy, Roasted Chickpeas.) Top with a good drizzle of the smokey tahini sauce and enjoy while warm.

Super Simple Homemade Tortillas: Gluten & Grain Free

Prep Time

Ingredients
1/2 cup + 2 tbls cassava flour
1.5 tbls evoo
scant 1/2 cup water
1/2 tsp salt
3/4 garlic powder (this makes these really addicting, so I tend to go a litter more heavy-handed on the garlic)
fresh cracked pepper

Directions
Mix ingredients with a fork in a bowl, use hands when needed to bring together to a ball. Divide into 4 balls.

Roll out one ball between 2 sheets of parchment paper.

Place in a dry, hot skillet; until set and slightly charred on one side; flip and repeat on the second side. Continue with the rest of the balls. Enjoy immediately

If I want these more cracker crisp, cook longer or you can pop in the oven to fully crisp up.

Makes four super yummy tortillas!!

Notes
*cassava flour is dried, ground cassava root. It”s gluten, grain and nut free! It is high in carbs though- so if you are watching blood sugar, keep an eye on spikes. I recommend always eating high carbs with fat and protein to balance it out.

Pineapple Cilantro Smoothie

Cooking Time
3 minutes

Ingredients
1 1/2 cups frozen pineapple

Juice of 1/2 fresh lime

handful of cilantro

handful of a mild green (try bok choy, beet greens or spinach)

1 cup almond milk or coconut kefir (more or less to achieve desired consistency)

Ice (only needed if the pineapple is not frozen)

Directions
Place all the ingredients in a blender, blend until smooth and creamy.

Enjoy!

Notes
Try this even if you aren’t a big cilantro fan; the pineapple help mask its pungency a bit.

Cilantro is amazing at removing heavy metals from the body.

Sundried Tomato Pesto

Prep Time:
30 minutes (for soaking)

Cooking Time:
>5 minutes to blend

Ingredients
12 sundried tomatoes

3/4 cup extra virgin olive oil

1/3 cup almonds

1 tbls fresh rosemary

1/2 tsp smoky paprika

2 garlic cloves

1 packed cup kale

1 1/2 tbls white balsamic vinegar

Directions
Soak the tomatoes in the olive oil for about 30 minutes.

Combine all ingredients (including the soaked tomatoes and oil) in a blender or food processor. Blend until combined and chunky, but stop before the pesto is smooth. Leaving some texture in the pesto gives it more depth.

Use immediately or store in the fridge for up to one week.

Simple Crispy Kale Chip

Ingredients
1 bunch kale

1 tsp olive oil

1/2 tsp sea salt

Directions
Wash the kale and set out to dry. If the kale is still wet it will steam rather than crisp. Try laying it on kitchen towels.

Tear the kale off from the stem into chip size pieces and place in a big bowl, drizzle with the olive oil. Massage it just to get the leaves covered.

Oven method: Preheat the oven to 200 degrees, or the lowest level it will go. Place the covered chips on a sheet pan, sprinkle with salt and bake until dry and crispy, turning over once; should take about 2-3 hours.

Dehydrator method: Place the covered kale in the dehydrator at about 115 degree until crispy; 6-8 hours.

Store in an airtight container. If they get a little soggy, I was able to recrisp by placing back in the dehydrator for a bit.