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Anyone in the mood for... (RECIPES)... and some Primal Wisdom

Thursday, October 11, 2012


Fall Foods: Why Seasonal Eating Primes the Body for Fat Burning
(and a new perspective on weight loss plateaus)

30 Primal Hacks for the Fall Season

...A food that is new to us and has entered our diet in a really BIG way is PUMPKIN (all sorts of squash, actually... and I've found them to be pretty interchangeable, versitile... oh... and YUMMY)!

Something I find baffling is an, "Oh... I can't have that." mentality... and just how reluctant people seem to be with respect to adapting recipes to their own dietary needs. I haven't yet met a recipe I won't mess with... if something looks good to me, I'm going to figure out how to make it fit my nutritional needs, LOL!

Since I fell into a bounty of recipes today, I thought I'd share... along with my own commentary on adjustments according to our specific dietary considerations/preferences.

Here's a whole list of pumpkin recipes
(and LOTS of ideas for recipe adaptation to a Primal/Paleo lifestyle):

25 Pumpkin Recipes (That Don’t Involve Pie!)

...don't you just love it when someone else does the work for you, LOL?!

The following are those which are 'Primarily Paleo' that I'm looking forward to trying ASAP, LOL!

Pumpkin Spice Breakfast Shake
(leave out the oatmeal, and add a couple of raw eggs)

Just buy pasteurized eggs if raw eggs make you nervous, though I've never had any trouble, and I've been using raw eggs for dressings/mayo/smoothies for 30 years! Or you can pasteurize your own...

Pumpkin Cream Cheese Muffins
(use the Flax Bread recipe BELOW in this post as the muffin base, proceed as indicated for the rest of the recipe)

Pumpkin Spice Syrup
(use pure maple syrup, coconut nectar or unpasturized honey in place of sugar... definitely a *treat* if it fits into your health goals)

Crusted Pumpkin Wedges with Dill Dipping Sauce (OH.MY!!!)
(I'd simply sub in 5 tbsp. almond meal for the bread crumbs)

Pumpkin Spice White Hot Chocolate
(I'm going to make this using coconut or almond milk, without the white chocolate, and just incorporate a little 90% dark chocolate powder)

Pumpkin Gingerbread Pancakes
(While this wouldn't be a food we'd consume often, based on my experience with the pancake recipe just below, I'd use coconut flour instead of wheat flour - buckwheat is a grass, not a grain, and can be consumed by people on gluten free diets without ill effect - use full fat coconut milk, and leave out the maple syrup or sub in coconut nectar... the idea is to prevent the insulin spikes inherant in heavy carb meals)

YUMMY Paleo Pancakes!

Pumpkin Pie Push Ups
(instead of the Graham Crackers, use almond/walnut meal mixed with a bit of coconut oil and honey, and instead of the Cool whip, top with whipped coconut milk)

How-to: Whipped Coconut Cream from Coconut Milk

Pumpkin Spice Seed Bars
(I'd use coconut flour instead of the oats)

Pumpkin Fritters (OMG!!!)
(I'd reduce the eggs to 1, add 1 tbsp. chia seed soaked in a half cup water to improve the crumb and mounth feel, and then simply sub in equal amounts of flax meal, almond and coconut flour combined for the all-purpose flour)

Spicy Southwest Pumpkin Soup Recipe
(I'd simply use mashed sweet potatoe instead of the beans for body, and I'd probably add some bacon, LOL)

5-Ingredient PUMPKIN FUDGE!!

(and I can't wait to try adapting this recipe to other flavours of fudge-type 'candy'... a treat mildly missed in our house... though we bought some at the Fair this year, and after a couple of bites nobody wanted it anymore... our tastes have drastically changed... Thanksgiving had a similar impact.)
Non-dairy, Sugar-free, Condensed Milk

All-Natural Pumpkin Butter From Scratch + Many Ways To Use It!
(again, depending on where you're at with repsect limiting sugar, sub in coconut nectar... I'm going to make a batch this weekend)


Here's the Flax Bread Recipe I mentioned above in conjunction with the Pumkin Muffins... it is VERY adaptable to all sorts of muffin-type bites... I don't htihnk anyone in this house would go back to eating 'regular bread'... it just isn't as satisfying or flavourful.


I've come across a really GOOD (tasty, Primal) 'bread' recipe (haven't been able to track down the source). One of the things my daughter misses A LOT is toast, or a sandwich now and again. I've found a really good recipe that allows her to have this. It isn't a loaf, and it bakes in a cookie sheet, but it is SO tasty and does have a genuine bread-like texture... my girl would eat it for every meal if I let her (but you can't as it will either plug you up, or clean you right out, pronto). Give it a try!

Flax Bread

Preheat oven to 350 degrees.

You will need:
• 1/2 cup water
• 1-2 tbsp sweetener (I only use 1 tbsp of honey)
• 1 tbsp. chia seeds
• 5 eggs
• 1/3 cup olive oil (I've also used coconut oil and walnut oil)
• 2 cups ground flax (you can grind your own in a coffee grinder)
• 1 tbsp baking powder
• 1 tsp salt

Line a regular cookie sheet (10" X 15") with parchment paper (for easy clean-up).

Mix your dry ingredients together in a large bowl, and set aside.

Dissolve honey in warm water and stir in chia seeds. You need to let this sit for 20 minutes to allow the gel to develop, stirring it a few times to keep it from clumping. Beat your eggs until foamy and lemony in colour. Beat in oil (or freggies) and chia mixture. Add to your dry ingredients and stir hard until all the egg/liquid is incorporated.

Immediately pour it onto your cookie sheet and spread evenly... if it sits too long it will get harder to spread out nicely. Pop into the oven and bake for 20 minutes. You'll know it's done when it springs back to the touch. This recipe will make exactly one regular sized cookie sheet of flax bread: 12 - 16 servings... for ease, I just trim the edges and then cut into 12 3" X 3" (approximately) pieces .

For added deliciousness with this recipe throw in raisins and cinnamon, or nuts or other dried fruit (but of course it raises the carbs significantly)... see below for other great combos!

PER PIECE: 148 Calories, 15 g Total Fat, 1.8 g Net Carbs (7.1 total carbs - 5.3 g Fibre), 6.5 g Protein... pretty decent for 'bread'! NO insulin spike!!!

And... I've been playing with this recipe, and have discovered that if I use some freggies instead of the oil, the mouth feel is more bread-like, the texture is lighter, and it's less crumbly, so here are the adjusted ingredients:

You will need:
• 1/2 cup water
• 1-2 tbsp sweetener (I only use 1 tbsp of honey... or if I want a 'sweet' bread - like banana bread - I use finely chopped dates instead - about 10... and if I want my bread to be savory for sandwiches, I leave out the sweetener altogether)
• 1 tbsp. chia seeds
• 6 eggs
• 3/4 cup freggies (cooked or grated pumpkin, mashed banana, avocado, grated pear or apple, sweet potatoe, applesauce) - beaten into the eggs
• 2 cups ground flax (you can grind your own in a coffee grinder)
• 1 tbsp baking powder
• 1/2 tbsp baking soda
• 1/2 tsp salt
• optional spices to taste (1 tsp cinnamon/vanilla, 1/2 tsp. chipotle pepper, Italian spices for a focaccia flavour)
• optional nuts or seeds (1/2 cup chopped nuts: walnuts - with banana, pumpkin seeds - with pumpkin, sunflower seeds - with avocado or anything savory, almonds - with apples) a house where nobody has actually ever liked banana bread, the banana/walnut/date is a hands-down favourite!

...and THIS is what I'm making today:


This is an amazing party in your mouth! The original recipe can be found here:

@ Success Along the Weigh, created by NOTABOUTHEFACE

"A creamy, velvety taste of Fall that will warm your tummy on those chilly nights."

I've 'Paleoized' it (because squash is a higher carb vegetable, you want to consider this in terms of your meal plan for the day), and the version here includes my changes. The soup is very satisfying, and we (2 adults, 1 child who LOVES this stuff!) got 3 meals out of this recipe (more than the recipe indicates). When I have time to put this version into the recipe tracker, I'll come back and add the nutritional information.

Ingredients (4 servings)

• 1 butternut squash (probably any squash you like would work as well... pumpkin, too!)
• 3 tbsp. coconut oil
• 1 large sweet onion, coarsely chopped (Vidalia, if you can get one...!)
• 1 small can pineapple chucks, drain and reserve juice
• 1 inch piece of fresh ginger, minced
• 3" stalk Lemongrass, finely chopped
• zest of 1 orange
• 1 cup chicken broth
• juice of one orange
• 1 can full-fat coconut milk
• Spices to taste:
~~~ Nutmeg
~~~ Cinnamon
~~~ Ginger
~~~ Cumin
~~~ Chipotle Pepper
~~~ Sea Salt


1. Preheat the oven to 400 degrees F.

2. Poke the squash several times (with a corn cob holder, or fork). Put it in the microwave for 60 seconds. This will make it easier to cut. Cut the squash in half and remove the seeds. Season with nutmeg, cinnamon, half the orange zest, ginger and Chipotle pepper. Melt 1 tbsp. coconut oil in a 13x9 baking dish (swirl it around to coat bottom) and place the squash cut side down in the pan. Roast for 45 minutes, remove from the oven and flip them over to begin cooling.

3. While the squash is baking, in a large, heavy bottom stock pot on medium heat, melt 1 tbsp. coconut oil and carmelize the onion. Once the onion is carmel brown, add the last tbsp. of coconut oil and the pineapple chunks. Stir until the pineapple is lightly carmelized, breaking it up as it cooks.

4. Add spices: lemon grass, fresh ginger, the remaining orange zest and additional cinnamon, cumin, Chipotle, nutmeg and salt. Stir until spices are fragrant and add the chicken broth. Turn the heat down and simmer very gently for 20 minutes to allow the flavours to develop.

5. Meanwhile, scoop out the flesh of the squash and stir it into the carmelized oil/spices/zest in the baking pan to add to the pot. Once the contents of the pot have simmered, add squash, coconut milk, and orange juice to the pot. Bring heat back up to medium, and warm contents until just hot and beginning to bubble. Get out your stick blender (or food processor/blender) and blend until silky smooth.

6. Ladle out and enjoy with the Flax Bread!

Oh! And for dessert (because you can't eat too much pumpkin... REALLY!):

(you don't even miss the 'pie' part)

In a blender, or food processor, combine:

• I large can of raw pumpkin (796 ml)
• 300 ml heavy cream
• 1/4 cup coconut nectar (or raw honey, 100% Maple syrup)
• 3 eggs
• 1 tsp Nutmeg
• 1 tsp Ginger
• 2 tsp Cinnamon

Blend well and pour into custard cups. Bake for 30 minutes at 300 degrees F (or until a knife comes out clean).

Chill thoroughly.

ENJOY!!!! like with any nutritional plan, special desserts (defined in our house as anything containing added sweetness) is a treat and not a daily occurance... so I don't mind the use of the honey... any other sweetener isn't Paleo/Primal.... and because it's a squash, the carb profile is higher than most veggies.

And since these made me smile today, I thought I'd share them, too:

Amazing carved pumpkins!

May today and every day bring to you a ridiculous abundance of whatever you need. May all your concerns, struggles, anxieties and fears fall like ashes as you rise on eagle's wings, SOARING above all that would hinder you along this tremendous adventure of being and becoming all you are created to be. May you be overwhelmed by the grace of God as it simply "overtakes" you moment by moment... rather than being overwhelmed by the cares of life!

{{{{{{{{{ HUGS }}}}}}}}}


...Because YOU ARE what you eat!



'BEFORE' Pictures (May 31, 2009 - September, 2011) & Continuing PROGRESS (February 2012)! Next pictures DECEMBER 1, 2012!

(I'm now keeping these right under my nose... in addition to being part of every blog I post, they are printed off and taped to my bedroom mirror... and I update whenever I feel the need... to either see what feel like significant changes, or to encourage myself to keep the faith when I feel no change at all despite my effoirts)

Measurements, Musings & Motivation to MOVE!

(UPDATED/rewritten: JUNE, 2012)

I've Reached My Goal Weight!!!!!!!

NOTE: My weight tracker is NOT a truthful representation of my weight. Instead, I am using it as a tool to help me visualize my goal as though it's already been achieved!
(Tom Venuto)

UNTIL. (My 'Just Do It' blog)

DONE Girl Love...

(the footsteps into which I place my own feet)

Leaving NORMAL... In Pursuit of Happiness

Why I'm STILL here... my SparkJourney Saga

Words CAN Be Enough... page 3

Paleo... Do you really know what you're talking about?

Breakfast is Served! (RECIPES)

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