TPV Episode 30 Show Notes: Basic Paleo FAQ

March 15, 2013 in Show Notes

Our thirtieth show!
Ep. 30: Basic Paleo FAQ

In this episode, Stacy and Sarah tackle a variety of questions that seem to come up all the time and definitively answer them for you. Can you eat quinoa? Can you do paleo as a vegetarian, or without grass fed meat? And what about pork? Is it inherently unhealthy like the Weston A. Price Foundation claims? Find out these answers and more this week!

Click the picture above to be taken to iTunes

or download and listen by clicking the PodBean player below

 

Download this episode (right click and save)

If you enjoy the show, please review it in iTunes!

 

The Paleo View (TPV), Episode 30: Basic Paleo FAQ

 

Support us by shopping on Amazon (below) or Donating through Paypal (below) or shopping through links on our sidebars, please!

Amazon.com Widgets

Yeast-Based Paleo Bread — Revisited

March 9, 2013 in Paleo Bread

A good paleo bread recipe is worth its weight in gold.   I pride myself on my paleo bread recipes, especially those that utilize yeast (check out my post Is Yeast Paleo?) since the flavor and texture is so, well, bread like!  For anyone with picky kids they are trying to transition or who is having issues with the transition to paleo themselves, having a real bread that is made with paleo-friendly ingredients can make all the difference in the world.

Yeast-based paleo bread is one of the few recipes that I have developed that I make frequently.  I mean really frequently.  It takes a week to ten days for us to go through a loaf.  It is a staple breakfast food for my oldest (who had the hardest time with the transition to paleo and still clings to a few paleo versions of her old staples) and an occasional breakfast food or treat for my youngest and husband.  So, I’ve had plenty of opportunity to tweak and play with the recipe over the nearly one year since I posted the original version.

Yeast-Based Paleo Bread Revisited | The Paleo Mom One of my priorities was to develop a version of my original yeast-based paleo bread that didn’t include flax seed.  This is because I have learned that flax is very high in phytoestrogens, chemical compounds that have the ability to mimic estrogen in the human body even as absorbed from dietary sources.  And while I don’t worry about the occasional bit of paleo baking that includes flax, I do worry about the daily consumption of flax for my growing girls.  Doing away with the flax introduced all kinds of issues with texture, which took quite a bit of experimentation to sort out. The secret turned out to be to use half very finely milled blanched almond flour (such as Honeyville Farms or JK Gourmet) and half courser milled almond meal (the best was the almond flour I bought locally from NaturAlmond but making my own by processing whole almonds in my food processor worked well too).

The other issue with the original bread recipe is that it made a fairly squat loaf.  While this didn’t really matter that much for our purposes, a taller loaf means the bread lasts longer and it’s a more familiar size/shape for all of you!

My Bread Machine does 2-pound loaves, but I am very confident this would work in a 1.5-pound loaf machine (I would suggest cutting the recipe in half for a 1-pound loaf machine). As with all gluten-free bread recipes, it doesn’t rise much.  That’s okay.  It also will never have a dome top.  That’s okay too. I make this bread in a Bread Machine, which is certainly the easiest way to make this bread (gluten-free bread can be tough to get a pretty surface with made the old fashioned way, but it’s certainly possible!).

As with all homemade bread recipes, the temperature, humidity and altitude of your kitchen can impact how the bread rises.  You may need to subtract or add 1 Tbsp (or even 2 Tbsp!) of water to this recipe to make it work in your kitchen.  You’ll know to subtract a little water if your loaf is a little concave on top (like a trench).  You’ll know you need to add water if the top is crumbly looking.  You can optionally use Mineral Water to add a little extra rise and lightness to your loaf, but the difference is small compared to regular water, which is what I am in the habit of using.

Yeast-Based Paleo Bread Revisited | The Paleo Mom

Ingredients:

  1. Mix  water, eggs,  salt, honey, and vinegar in the bottom of your Bread Machine pan.
  2. Add coconut oil, almond flour, almond meal, tapioca and arrowroot flour on top of wet ingredients.  Sprinkle yeast on top of the flour (or follow your bread maker’s directions).
  3. Use the whole wheat cycle on your Bread Machine if it has one (if not, just use a regular cycle).  Very Important:  My Bread Machine had a hard time mixing these ingredients because the dough is fairly stiff.  Check during the initial knead that the ingredients are mixing well and none are sticking to the edge of the pan (if they are, use a spatula to gently push them down into the rest of the dough and maybe even help mix the dough, depending on your machine). 
  4. Remove promptly after your Bread Machine is done.  Enjoy!

If you want to bake this bread without a Bread Machine, these instructions reflect the best results reported by those of you who left comments on my original yeast-based paleo bread recipe or sent me emails to report on your success:

  1. Proof your yeast by warming the water (should feel comfortably warm and not too hot) and adding the yeast to the water.   You can do this in the bottom of your mixing bowl.  It should start to foam in 5-10 minutes.
  2. Add  the wet ingredients to the proofed yeast and stir
  3. Add your dry ingredients and stir to fully incorporate (you may want to use a standing mixer with a paddle attachment or you could do this by hand).  It would be helpful if your ingredients were room temperature or slightly warmer.
  4. Pour the batter into a greased standard-sized loaf pan.  Spread out the top evenly.
  5. Let rise in a warm corner of your kitchen for 45 minutes to 1 hour.  A great way to rise bread is to put in on your oven with the oven off but the oven light on.  Meanwhile, preheat your oven to 350F.
  6. Bake for 55-65 minutes, until golden brown on top and a toothpick comes out clean.

Yeast-Based Paleo Bread Revisited | The Paleo Mom

Spinach Brownies Revisited (Now It’s Nut-Free!)

March 4, 2013 in Cakes and Cupcakes, Decadent Desserts, Hidden Veggies, Muffins and Coffee Cakes, Nut-Free Baking, Treats

I haven’t made these brownies in a very long time; but over the weekend, I found myself promising my kids that I would make them a treat.  For them, that means something with chocolate in it.  So, I decided it was a good excuse to give an old recipe a bit of a revamp.

When I first developed this recipe, I was having some difficulty getting my kids to eat vegetables (and at the time, my oldest wasn’t even eating fruit), so hiding some spinach into this recipe was really about just plain old hiding spinach in something.  But, I also discovered that the spinach really helped the texture of these brownies (we all know how tricky grain-free baking can be).  The original recipe made for a very delicious, but very cake-like in texture, brownie.  I had always intended on revisiting this recipe to see if I could get more of a chewy textured brownie, ideally with that slightly crisp top that traditional brownies have.

So, I gave this a go with my new found best friend: the plantain.  I hadn’t intended on making this a nut-free recipe (although I was trying to steer clear of ground flaxseed and coconut flour), but by the time I needed to add any almond flour, the batter was quite thick and I decided to try it without.  I’m glad I did because it worked perfectly! Also, while I was at it, I decided to tone down the sweetness a bit to accommodate our more sensitive palates.

A note on green plantains:  Plantains look a little like large bananas and are often found close to bananas in the grocery store (they are also called raw bananas in some countries).  Green plantains are, well, green and the greener the better typically (they are starchier and have a more neutral flavor).  They can be a bit challenging to peel.  I like to cut in half lengthwise and in half crosswise and hen pry off the peel with my fingers.  I typically stock up on green plantains when they have them in the store.  They will stay green in a crisper for about 5-7 days (the peel will look like they are ripening but they are still green on the inside).  I often buy a bunch, puree them in my food processor and then freeze in 1 cup portions in freezer bags for easy use for making pancakes or baking.  Plantains turn first yellow and then get black spots and then almost completely black as they ripen.  For any recipe that uses ripe plantains, the blacker the better.  Plantains can range from white to yellow to orangey pink inside, which doesn’t seem to affect how they cook but does affect the color of the baking (not relevant for this recipe but this is why people find their pancakes turning anywhere from white to dark brown).  I have come to love plantains as a flour substitute, especially for anything I want to have a chewy texture.

A note on chocolate:  I always look for organic chocolate (typically sweetened with evaporated cane juice) and am very picky about looking for chocolate that is completely dairy-free (usually pretty easy, as long as you stick with semisweet or darker) and soy-free (much more challenging).  One of my Go To brands is Enjoy Life (which comes in chunks and in mini chocolate chips).  I’m also a huge fan of Equal Exchange (their 80% is our Go To snacking chocolate, but I also use their 71% and 65% in baking).  Typically semisweet chocolate is about 55-60% cocoa, which isn’t very difficult to find organic and dairy-free but a little harder to find soy-free. Most people tolerate the small amount of soy lecithin in chocolate, and if you are one of these people Dagoba brand is a good one to look for.   I typically consider my 65% Equal Exchange close enough to semisweet for baking.

I’ve posted some very potently chocolatey recipes lately (like Decadent Double Chocolate Cookies (Nut-free, Coconut-free, Egg-free) and Dark Chocolate Shortbread Cookies (Sandies or Meltaways)), but these brownies are a bit more traditionally chocolatey (so, not the uber intense flavor of those other treats), which I think works well as a brownie and also as a treat for my kids.

This makes a 9″x13″ tray of brownies, which I cut into 24 generously sized squares.  Store in an airtight container for a couple of days at room temperature or in the fridge or freezer for longer.

Spinach Brownies (Nut-Free) | The Paleo Mom

 Ingredients:

  1. Preheat oven to 325F.  Line a 9”x13” baking pan with wax paper or use a silicone baking pan.
  2. Melt coconut oil and chocolate together over low heat on the stove top or medium power in the microwave.  Add vanilla and stir to incorporate.  Let cool.
  3. Mix cocoa powder,  baking soda, cream of tartar, salt and cinnamon.
  4. Blend spinach, plantain, egg, honey and molasses together in a  food processor or blender, until completely smooth (2-4 minutes).
  5. Add palm shortening to food processor and process until full incorporated.
  6. Add melted chocolate mixture to egg mixture slowly and processing/blending constantly.
  7. Mix in dry ingredients and process/stir to fully incorporate.
  8. Pour batter into prepared baking pan and spread out with a spatula.
  9. Bake for 40 minutes.  Cool completely in pan.  Cut into squares.  Enjoy!

Spinach Brownies (Nut-Free) | The Paleo Mom

 

Greek-Inspired Baked Chicken Breast

March 2, 2013 in Main Dishes, Meat and Poultry

This simple chicken dish is quick to put together and makes a perfect mid-week meal when time in the kitchen is not the easiest thing to find.   It has a souvlaki-inspired flavor and works really well with salad, simply steamed or roasted veggies, and cauliflower rice.  This dish works really well with boneless skinless chicken breast or thigh meat, but you could use any chicken pieces/parts you like for this dish (with or without the skin).  You will have to cook about 10 minutes longer for thighs or breasts with bone.  Serves 5-6.

Greek-Inspired Baked Chicken Breast | The Paleo Mom

Ingredients:

  1. Preheat oven to 350F.  Grease the bottom of a large casserole dish or deep roasting pan.
  2. Pat chicken dry with paper towel and place in the prepared casserole dish.
  3. Combine lemon zest, garlic, oregano, and salt.  Melt coconut oil and mix with spices.  Pour over chicken and mix to coat (this is easiest using your hands).
  4. Arrange chicken in a single layer and bake for 30 minutes, or until fully cooked.
  5. Optional: drizzle fresh lemon juice over the chicken before eating.
  6. Enjoy!