Unprocessed Living

A Healthy Living Recipe Box

Organic Paleo Ketchup May 7, 2013

Filed under: Miscellany,Recipe,Side dish,Uncategorized — Crista @ 10:42 pm

Finally got around to trying this, after using up the organic ketchup I bought several months ago but planned to replace with homemade once we used it up since it’s made with agave nectar, which is highly processed. I’ve found several recipes on-line, but most are more complicated and made with more spices than I know the 7-year-old would like. I have to admit this came out a bit more like a marinara dip than ketchup, but it’s not bad. Might use a little less garlic powder and a little more honey next time. Once I perfect it, I’ll also increase the amounts. This made about half a bottle (roughly 12 ounces).

6-oz can organic tomato paste (read label to check for additives and preservatives!)
6 ounces of water (fill empty tomato paste can)
1 tbsp organic vinegar
1/2 tsp organic garlic powder
1/2 tsp organic onion powder
1/2 tsp organic raw honey

In medium sized bowl, add all ingredients and whisk until well mixed. Spoon into squeeze bottle if desired, and refrigerate overnight for flavors to mix.



Paleo “Breaded” Chicken May 4, 2013

Filed under: Chicken,Main dish,My Favorites,Recipe — Crista @ 9:11 pm

Modified from: http://www.livestrong.com/recipes/breaded-baked-chicken-everyday-paleo/

I’m not actually sure how, but I tripped across this recipe on-line this past week and decided to try it out tonight. I’ve been in another cooking rut, making the same things all the time, and in need of some new chicken recipes that pass muster with the 7-year-old, who is a notorious red-meat-lover. This was a definite success! I loved it, and the 7-year-old said, “it’s a little bit good” — this after 10 minutes earlier exclaiming dramatically, “I hate chicken!” (When I told her she could just skip dinner, she decided to try it…and she scoffed it down right along with the kale chips I made for her as a side.)

BreadedChicken3I made my own almond flour in my food processor from shaved almonds, so it was a bit more coarse in texture and gave the coating a little more crunch. I also went light on the pepper (lighter than the original recipe) since I knew to keep it mild for the 7-year-old, but went heavier on the garlic powder and added some salt for additional flavor. I wouldn’t change a thing next time, though I might add a little grass-fed butter since, well, let’s face it…butter makes everything better! I also broiled up some green beans in coconut oil and sea salt for a side with mine…perfection!


1 lb boneless skinless free range chicken thighs
1/3 cup almond  flour
1/3 cup coconut flour
1 tbsp garlic powder
1 tsp fresh ground black pepper
1 tsp fresh ground sea salt
1 extra large free range egg (or 2 small)

Preheat oven to 350 F and grease the bottom of a baking dish with coconut oil. Rinse chicken and pat dry. Whisk egg in a bowl big enough to dip each chicken thigh. In a separate bowl, mix the almond and coconut flour with the garlic powder, salt, and pepper. Dip each piece of chicken in the egg, then roll the chicken in the coating, covering all sides, and place in baking dish. Bake for 45 minutes, until juices run clear and coating browns on top.



Paleo Sweet Potato Brownies May 2, 2013

Filed under: Dessert,My Favorites,Recipe,Snack — Crista @ 9:40 pm

It may sound strange, but these brownies are amazing! Stolen from a fellow CrossFitter who found the recipe on pinterest and tweaked it before sharing (thanks Thomas!) these were exactly what my chocolate craving needed tonight. The 7-year-old loved them too, despite some surprise chunks of sweet potato that I may puree next time to avoid (though she still devoured and enjoyed the brownie and chunks, as did I). I increased the cocoa slightly and have no complaints or adjustments planned!

Prep time: 45 mins
Bake time: 30 mins
Total time: 1 hour 15 mins
Serves: 8-12

1 large organic sweet potato or yam
¼ cup coconut oil, melted
⅓ cup raw honey
¼ tsp organic vanilla extract
3 free-range eggs, whisked
3 tbsp coconut flour
3 tbsp organic unsweetened cocoa powder
¼ tsp baking powder
¼ tsp cinnamon
pinch of sea salt
½ cup organic dark chocolate chips (if all else fails, go with Enjoy Life even though they are semi-sweet and non-organic)

Puncture fork holes all around sweet potato and bake at 425 degrees for 30 minutes. Once sweet potato is soft and cooked through, peel off  skin and mash well in a bowl (to avoid chunks, puree in food processor, but this really isn’t necessary). Lower oven to 350 degrees. Add wet ingredients to mashed sweet potato: coconut oil, honey, vanilla, and whisked eggs; mix together.  Add dry ingredients: coconut flour, cocoa powder, baking powder, cinnamon, salt, and chocolate chips. Mix well. Grease 8×8 glass baking dish with coconut oil and pour mixture into dish. Bake for 30-35 minutes. Let rest to cool, and enjoy!



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