I love having quick, healthy snacks at the ready during the week, but purchasing enough fruit and nut bars to last Lex and I can add up. I wanted to try to make my own, especially considering that our favorites only list 2-3 ingredients. With less than $10 spent on pitted dates and roasted cashew pieces at C’Ville Market I was able to make 16 large bars with only about 20 minutes of work. Another perk of making these at home is experimenting with new flavors!
Recipe (by weight):
3 parts Roasted, Unsalted Cashew Pieces (I’ve also used almonds or hazelnuts)
8 parts Pitted Dates
Pinch of sea salt
Use a food scale to measure out ingredients, then use a food processor to combine the dates and nuts:
Test the consistency by pressing some of the mixture in your hand; if you can form a small ball by compressing the mix then you’re good to go! At this point you can stop and proceed to making cashew nut bars, or you can add some additional flavors to your own taste. Some examples:
Pumpkin Spice Bars:
Your Favorite Pumpkin Spice Seasoning
Roasted Pumpkin Seeds
2 Parts Unsweetened Cocoa Powder
1 Part Finely Ground Coffee (or instant coffee crystals)
Add spice or cocoa powder and coffee to taste, pulsing a few times with each addition to distribute evenly. I tend to add about 1 tablespoon at a time until I’m happy with the flavor.
To Form Bars:
Empty mixture onto a piece of parchment paper and press into a solid ball. Shape the mixture into a roughly rectangular shape, then cover with additional parchment paper and use a rolling pin to smooth to an even height of about 1/4-1/2 an inch (if making pumpkin spice bars, press pumpkin seeds into the top for some added crunch):
Chill the mixture in the refrigerator until firm (approximately 1-2 hours or longer), then use a sharp knife to cut into desired bar size. Store these in an airtight container for up to a week in the refrigerator, and enjoy!
This week’s recipe is Summer Squash Cakes courtesy of Elizabeth!
Ingredients (makes about 8 large pancakes)
- 2 cups grated zucchini
- 3 large free-range eggs
- 1 T coconut flour (sifted)
- pinch sea-salt
- dash black pepper
- (optional: diced scallions, chopped garlic, basil, thyme… spices of your choice…)
- coconut oil (or leftover bacon grease)
- sift the spices and coconut flour together, then combine with the zucchini
- add in the eggs and stir thoroughly together
- once your oil (or grease) is well- heated (a drop of water should sizzle and pop), drop the batter onto it by the heaping tablespoon (I make mine about 3-4″ in diameter). Cook a couple minutes on each side, then remove from the stove.
Have a Paleo-friendly recipe you’d like to share? Submit it to Scott@crossfitcharlottesville.com and help feed the masses!
This week’s recipe is Bulletproof Coffee courtesy of The Bulletproof Executive!
- 1 big cup of freshly brewed coffee
- 1-2 tbsp unsalted grass-fed butter
- 1-2 tbsp coconut oil (or MCT oil)
- Brew a fresh cup of coffee (using good-quality, locally-roasted beans).
- Combine coffee, butter, and coconut (or MCT) oil in a blender.
- Blend until desired consistency, then serve in a mug.
- Optional: sprinkle with cinnamon and nutmeg if desired.
This week’s recipe is a do-it-yourself Electrolyte Water courtesy of Elizabeth!
- Large water container (like a Nalgene)
- 1/2 small Cucumber, sliced very thin
- 1/2 lime, sliced and quartered (not lemon)
- Sprig of fresh mint
- Pinch of sea salt
- 1 tsp apple cider vinegar
- Distilled water
Mix all ingredients in a large container, let sit for at least a half hour then hydrate away!
This week’s recipe features Grain-Free Tabbouleh courtesy of Jenni!
1 head raw cauliflower
1/2 tablespoon coconut oil, melted
2 seedless cucumbers
4 ripe tomatoes
4 cups curly parsley leaves (about 2 bunches)
1 cup fresh mint leaves
1/3 cup lemon juice (about 3 lemons)
3/4 teaspoon salt
1/2 teaspoon ground black pepper
zest of 1 lemon
1 cup extra-virgin olive oil
1. Preheat your oven to 400°F. After washing your cauliflower and separating the florets, use your food processor to rice it. Use the pulse mechanism until the cauliflower begins to resemble rice. You may have to do it in batches if necessary. Melt the coconut oil and in a large bowl, toss the cauliflower with the coconut oil.
2. Line your baking sheets with parchment paper and coat the sheets with the riced cauliflower in a thin layer (as thin as possible). Place in the oven. Check on it at 10 minutes, then again at 15 minutes, and once more at 20 minutes. You don’t want it to burn but you don’t want it to be soggy – you want crispy.
3. Clean the cucumbers and tomatoes and begin dicing them into small pieces. As you go, place them in a colander over the sink and sprinkle with sea salt, allowing the vegetables to sweat out the moisture.
4. With your best knife, begin to mince the washed herbs. This might take some effort but I like the pieces small so they spread evenly within the dish. Place the herbs in a large bowl.
5. Take your scallions and begin to finely slice them. Side note: when you’re done with the roots, don’t throw them away! Place them in a small cup with about 1/3 cup of water, they will regrow (I know! It’s magic!).
6. If the cauliflower is done, allow it to cool. Meanwhile, drain your the tomatoes and cucumbers. Then combine all the veggies with the herbs!
7. In a separate bowl, combine the lemon juice, salt, pepper, and lemon zest. Slowly drizzle the olive oil while whisking everything with a fork. With a rubber spatula, meld the dressing into the large bowl, allowing everything to be coated. Refrigerate for at least an hour before serving.
This week’s recipe is a Dairy-Free Chocolate Custard courtesy of K Sass!
A simple, no-bake custard that has a cheesecake like texture. I highly recommend using a strong flavored coconut oil such as Tropical Traditions Gold Label Virgin Coconut Oil.
- 1 medium very ripe banana
- 2 tbsp almond butter
- 1/4 cup coconut oil, melted
- splash vanilla extract
- 2 tbsp cacao powder (can skip this for vanilla flavored custard that’s also very tasty)
- Optional: freshly sliced strawberries
Food processor method:
- Add all ingredients to small food processor or Magic Bullet and process until thoroughly blended.
- Pour into ramekin or custard dish, cover, and chill in refrigerator for at least 1 hour until mixture has set and is firm, or 30 mins in the freezer for quicker consumption.
- When ready to eat, top with freshly sliced strawberries.
- Mash banana with fork until creamy.
- Add almond butter, stir until well incorporated.
- Add melted coconut oil and vanilla extract, briskly mix using small wire whisk. (Use your muscles here to really smooth out the mixture with any remaining banana chunks.)
- Add cacao powder, whisk again until thoroughly mixed.
- Chill in refrigerator for at least 1 hour until mixture has set and is firm, or 30 mins in the freezer for quicker consumption.
- When ready to eat, top with freshly sliced strawberries.
This week’s recipe is an “Eggvocado” courtesy of K Sass!
- 1 avocado
- 2 eggs
- 2 lime wedges
- Hot sauce
- Salt & Pepper
- Pre-heat oven to 400 degrees.
- Slice avocado in half, remove stone, and score the flesh length- and width-wise, being careful not to slice through skin. If using small avocados, scoop out some of the flesh to make a larger hollow for the egg.
- Squeeze lime wedges over each half.
- Dash hot sauce, salt and pepper to taste over each half.
- Crack 1 egg into each hollow of both halves.
- Bake for at least 15mins; longer if you desire more firm/set eggs. (The one pictured I had in for about 22 mins, and the yolk was mostly firm but with a soft center.)
This week we are featuring Paleo Blueberry Muffins courtesy of Elizabeth, who notes, “just because they’re ‘Paleo’ does not mean they are super healthy and you can eat the whole lot in one sitting! They are still muffins and considered a treat!”
- 1/2 cup coconut flour
- 1/4 tsp baking soda
- 1/2 cup Kerrygold Irish butter (salted)
- 3 eggs, room temperature
- 1/3 cup raw honey
- 2 tsp vanilla extract
- 1 bag Trader Joe’s freeze-dried blueberries (you could substitute frozen blueberries, but I can’t promise how they’ll turn out)
- Preheat oven to 350. Line a muffin tin with muffin liners.
- In a small bowl, combine the flour and baking soda. Cut in the butter.
- In a separate bowl, whisk together the eggs, honey, and vanilla. Pour wet ingredients into dry and mix thoroughly.
- Gently fold in the freeze-dried blueberries.
- Spoon by the heaping tablespoon into the muffin tins and bake for 20-25 minutes (a toothpick should come out clean).
- Cool and enjoy!