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M O N D A Y , J A N U A R Y 1 6 , 2 0 1 2

Posted by Staceys Paleo Kitchen at 9:56 PM 1 comments

I have heard it all

One of my gym clients sent this to me and I thought I would share it. I seriously thought this was

really funny because it is so true. Almost everything in this video I have heard before. Make sure you

watch the end. I love all my clients and for those of you that are watching this and laughing because

you say this stuff to me, just know that you are not alone.

Recommend this on Google

T H U R S D A Y , J A N U A R Y 1 2 , 2 0 1 2

Grass Fed Meat

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Stacey's Healthy Kitchen http://www.staceyspaleokitchen.com/

1 of 10 1/22/2012 10:11 AM


Labels: Calgary grass fed meat, Calgary meat suppliers, grass fed meat, meat suppliers

I have been getting a large number of emails lately asking where to find grass fed meat in Calgary so

I thought I would post a few sources to make life a little easier for some of my readers.

Fist off I want to share a link to a Slow Food Calgary that I find very helpful for myself and my

nutrition clients. Slow Food Calgary offers names of local farmers that provide quality produce and

meat to surrounding restaurants, retailers and consumers. There is also a list of dairy suppliers and

additional products that you may find helpful. There are a lot of great farmers providing exceptional

quality products around Calgary but sometimes it's hard to know where to look. This site takes out the

guess work.

Another great site is Eat Wild. They have an extensive list of suppliers that have grass fed beef.

Where do I go?

Planet Organic

Community Natural Foods

Amaranth

Eat Food For Life

SPUD

Blush Lane

Calgary Farmers Market

Sunnyside Market

Kingsland Farmers Market

Bearspaw Farmers Market (when in season)

Bon Ton Meat Market

TK Ranch (they deliver with large orders)

Horizon Meat (carry a wide range of free range meat and wild game)

For my Lethbridge friends:

J & M Farms

Pura Vida Farms

There are many more sources I am sure but this is a few to get you started. Please share where you

are finding your grass fed meat in the comments section.


W E D N E S D A Y , J A N U A R Y 1 1 , 2 0 1 2

Chicken Pho

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2 of 10 1/22/2012 10:11 AM

Happy New Year!! I have had an amazing two weeks off school and worked very little but I can say

that I am not rested at all. My fault entirely for having way too much fun over the break. Can you

ever have too much fun though? Now that I am back to workouts and my "normal" life it's time to get

back on eating clean. My body is definitely in need of good clean food. I have been fighting a cold so

time to increase ginger and garlic in my meals to help combat the bugs.

I have been craving Pho lately, especially before Christmas when I was freezing to death in the

hockey arena watching Aidan's games and practices. It's super easy to make my version and I heap it

with vegetables and cilantro for added nutrients. I feel like I can never be too sure that when I order

it at my Pho go to in Calgary, ask to make sure there is no MSG, that I am really getting a legit no MSG

soup.

I came up with this very quick recipe and it's pretty darn good if I do say so. I did use 100% buckwheat

noodles but if your not feeling the buckwheat, zucchini noodles are also amazing or traditional rice

noodles. You do need to have low expectations here, this is not like the Pho you would find in a

fantastic Vietnamese restaurant, however a quick chicken soup with Pho qualities.

Chicken and Vegetable Pho

makes enough for 2 large bowls

1 liter chicken stock

1 inch piece of ginger, grated

3 cloves garlic, finely minced

1 tbsp coconut oil

1 tbsp fish sauce

2 star anise pods

1/2 cinnamon stick

4 cloves

1/2 small onion sliced thinly

chicken, sliced or shredded

1/2 pkg buckwheat noodles (prepared according to package directions)

handful of broccoli

handful of cauliflower

2 carrots, thinly sliced

cilantro or Thai basil

bean sprouts

green onion

lime wedges

chili paste (optional)

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WEBSITES OF INTEREST

Please keep in mind I am

studying holistic nutrition and

I am not a certified nutritionist

yet. I am currently studying

holistic nutrition at the

Canadian School of Natural

Nutrition. I recommend

checking in with your doctor

before making any changes to

your diet. Most of my

information is based upon my

own experiences and research.

DISCLAIMER


3 of 10 1/22/2012 10:11 AM


Labels: Main, Pho, soup

Add garlic, sliced onion and ginger and 1 tbsp coconut oil to a large pot over medium heat, saute until

onion is soft. Add in chicken stock, cinnamon stick, cloves, star anise and bring to a boil.

Turn down the heat to medium and let cook for 10 minutes while you chop the vegetables or at this

point I add raw chicken and let it cook. If your using cooked chicken, skip this step and add your

vegetables. Remove the cinnamon, cloves and star anise. Add your chopped vegetables and let

simmer until tender but not overcooked, 3 to 5 minutes is usually good.

For the bowls:

Add to soup bowls cooked noodles and chili paste (optional). Pour broth, chicken and vegetables over

the noodles. Top with bean sprouts, cilantro, juice of lime, green onion and serve.


T H U R S D A Y , D E C E M B E R 1 5 , 2 0 1 1

Gingerbread Waffles

I absolutely love warming spices, ginger, cinnamon and cloves. I have been craving gingerbread cake

and chai tea lately. Whenever I see the gingerbread loaf in Starbucks I drool I swear. I had a very

limited amount of time tonight so making cake was out of the question. I came up with these waffles

to sustain my craving and a friend and I shared one for dessert. Craving satisfied!

I have been meaning to post a waffle recipe for a while but I have been too busy with school so I

thought I would do a quick post to share these festive waffles. I did not add any extra sweetener to

the waffles other than the banana so if you want them a little sweeter add a tablespoon of

coconut/palm sugar.

This waffle is Paleo friendly, gluten free, and super delicious. Top with organic butter and maple

syrup or coconut butter and honey. These would also be great with applesauce. I think when the kids

get back I will make them again and serve them topped with warm applesauce and cinnamon.

Sauteed apples or pears would be delicious too, with a caramel drizzle and coconut ice cream. Oh so

many ideas, so little time.

Enjoy!

Gingerbread Waffles

1/3 cup coconut flour, sifted


4 of 10 1/22/2012 10:11 AM


Labels: gingerbread waffles, Gluten Free, grain free, waffles

2 tbsp arrowroot powder

1/4 tsp baking soda

3 eggs

1 small ripe banana

1 tbsp molasses

2 tbsp coconut oil

1 tsp cinnamon

1/2 tsp ground ginger

1/4 tsp cloves

1 tsp vanilla

Mash the banana and add molasses, eggs, coconut oil and vanilla. Stir well to combine. Add in coconut

flour, arrowroot powder baking soda, cinnamon, ginger and cloves. Stir well.

Drop the batter into a hot waffle iron. When you take them out let them cool on a wire rack briefly

before serving.

I have a Cuisinart round waffle maker and this recipe made 3 big waffles.


T U E S D A Y , D E C E M B E R 1 3 , 2 0 1 1

Butternut Squash Falafel

This is by far the best tasting falafel I have ever eaten. The best part of this falafel is they are baked

and not fried making them nutritious but very flavorful. When you bite into each one they are creamy

in the middle and not dry like your typical falafel. When I am in Kelowna during the summer one of

my favorite cafe's serves a falafel pita packed with lettuce, grated beet and carrot and for me it is a

perfect summer meal.

I came across this recipe, another one of Heidi Swanson's at 101 Cookbooks, using sweet potato. I had

pureed butternut squash with garlic left over from another meal and used it instead of sweet potato.

I served these with roasted beets and steamed beet greens with a goat yogurt dip. Yum! I think these

would make a great appetizer as well.

Butternut Squash Falafel

adapted from 101 cookbooks


5 of 10 1/22/2012 10:11 AM


Labels: Appetizer, butternut squash, cilantro, falafel, Main

2.5 to 3 cups pureed butternut squash

2 cloves garlic

1/2 cup garbanzo bean/chickpea flour

1 tsp ground coriander

1 tsp ground cumin

1/4 tsp cinnamon

1/2 tsp sea salt

fresh cracked pepper

juice of 1/2 lemon

1 tbsp olive oil

big handful of chopped cilantro

sesame seeds for garnish

I started out by peeling and dicing a butternut squash. Place the cubes on a baking sheet and roast

the squash with a few cloves of garlic and a drizzle of olive oil, at 400 degrees until tender.

Puree in batched in a food processor. Place in the refrigerator and let cool.

When the squash is cooled and the spices, lemon, cilantro, chickpea flour and thoroughly mix. Let

rest 20 minutes. Scoop the dough and place onto a parchment lined baking sheet, topping each falafel

with sesame seeds. Bake at 350 degrees for 20 - 30 minutes. Heidi baked her's for 15 but mine took a

lot longer. I took them out when the bottoms were browned.


No Sugar! Oat Chocolate Chip Raisin Cookie

This is one of my all time favorite cookie recipes because it does not contain sugar. I love oatmeal

cookies and to me, these are best when refrigerated. They contain super healthy coconut oil, gluten

free, dairy free chocolate chips, organic raisins and are sweetened with banana. Yum.

The original recipe for this cookie is from a fantastic blog I follow, 101 Cookbooks. Heidi Swanson has

two vegetarian cookbooks, is a super talented chef and photographer. If you have never been to her

site go check it out, so inspiring.

No Sugar Oat Chocolate Chip Raisin Cookie


6 of 10 1/22/2012 10:11 AM

Posted by Staceys Paleo Kitchen at 5:00 AM 2 comments

Labels: Coconut, Cookie, Gluten Free, oat chocolate chip cookie, Oats, raisins, sugar free

adapted from 101 Cookbooks

3 ripe bananas

1/4 cup warmed coconut oil - full flavor

1 tsp vanilla extract

1 1/2 cups rolled oats (whole oats, not instant)

1 cup unsweetened shredded coconut

1/4 cup almond flour

1/2 tsp sea salt

1 tsp cinnamon

1/2 cup organic raisins

1/2 cup gluten free, dairy free chocolate chips

Preheat oven to 350 degrees.

In a medium bowl mash ripe bananas and add in coconut oil and vanilla. Stir in the oats, coconut,

almond flour, sea salt, cinnamon, raisins and chocolate chips. Stir until completely combined.

Drop cookie dough onto a parchment lined cookie sheet using a small ice cream scoop. I press the tops

down to flatten slightly. Bake at 350 degrees for approximately 20 minutes.


M O N D A Y , D E C E M B E R 1 2 , 2 0 1 1

Peanut Butter Cookies

This is the easiest cookie you will ever make. This cookie is flour free so for those that are avoiding

gluten this is a great soft and chewy cookie. It is Christmas after all and I have been playing around

with a few cookie recipes and trying to come up with a few new favorites. My kids love peanut butter

cookies and have been begging me to make them. This recipe I found at Gluten Free Girl and the

Chef was on my list to try out.


7 of 10 1/22/2012 10:11 AM


Labels: Cookie, Gluten Free, grain free, Kid Friendly, peanut butter

Although the recipe does not contain flour it still, of course, contains sugar. I try to use the healthiest

form of sugar whenever possible and this time I used organic cane sugar but next time I might try

coconut sugar or maple syrup.

My kids get very tired of my Paleo experiments and just want "real cookies" from time to time. They

are leaving for Hawaii on Thursday and I want to spoil them for a few days. They really loved this one.

Peanut Butter Cookies

recipe from: The Gluten Free Girl and the Chef

1 cup of smooth peanut butter

1 cup sugar

1 egg

1 tsp baking powder

Mix all the ingredients by hand in a medium bowl. Scoop the cookie dough onto a parchment lined

baking sheet and press the tops with a fork to make the classic peanut butter cookie top.

Bake at 350 degrees for 15 minutes. Remove from the pan and let cool completely.

Makes about 13 small cookies.


M O N D A Y , N O V E M B E R 7 , 2 0 1 1


8 of 10 1/22/2012 10:11 AM

Oat Flour Chocolate Chip Cookies

I have come to realize that some people that come into our lives do so at just the right time.

Sometimes it's when you need them or maybe they need you, either way I think fate has a way of

working it out. This recipe is for one of those people that came into my life and has definitely made

my life better. I have met a great group of women that surround her and my life is forever enriched.

She has a little boy that does not love the texture of almond flour but can have oats, and can't have

dairy, sugar and gluten. This recipe should solve all his "can't have and can have" and still supply him

with a treat that taste so good his brothers, that can eat anything, will love it too. The best part is it

takes only minutes to make and no "special" ingredients are required.

First off oats are gluten free but when processed can be cross contaminated with other grains making

them contain trace amounts of gluten if processed in the same factory as wheat. For most of us this is

not an issue unless you have Celiac disease. In this case you can purchase certified gluten free oats.

Second coconut oil is a healthy fat and is great for baking with as it can withstand heat without going

rancid.

Connor I hope you enjoy these cookies. Michelle, thanks for all your support.

Oat Flour Chocolate Chip Cookiesadapted from Chocolate-Covered Katie

makes a very small batch (10 or 11 cookies)

1 1/2 cups whole oats (not instant, not steel cut) - blend them into a flour in a food processor or I use

the Vita-Mix flour attachment

1/2 tsp baking soda

1/4 tsp salt

1/2 tsp cinnamon

2 tbsp coconut oil - warmed slightly

4 tbsp real maple syrup

2 tbsp milk (non dairy or dairy, coconut milk, almond milk etc.)

1 tsp vanilla extract

1/4 cup gluten free, allergy free chocolate chips or raisins if you want to leave chocolate out

Blend oats to a flour and place the flour in a medium mixing bowl and add baking soda, salt and

cinnamon. In a small measuring cup add the oil, maple syrup and milk and vanilla; stir to combine.

Blend the wet ingredients with the oat mixture and stir in chocolate chips.

Roll into small balls or use a small ice cream scoop and place the dough on a parchment lined cookie

sheet. Bake at 375 degrees F for 7 minutes or until the bottoms are lightly browned.


9 of 10 1/22/2012 10:11 AM

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