Friday, December 13, 2013

Ahi Poke Bowl (Paleo Style)


I don’t cook fish.

If I was on Masterchef, and Gordon Ramsey put a fish inside the mystery box, I would just take off my apron and walk out of there. It would be a hugely dramatic moment and Joe would stand there, disgusted, like, “I can’t believe I voted for you.” Then he would just throw my fish in the garbage just for effect.

I prefer my fish raw, and as a rule, I never prepare it myself. I haven’t decided if it’s because I’m scared or if I just really think raw fish is something that should be prepared by professionals.

I’ve broken this rule a couple of times, and I think, for this, that was a good decision. Amaya gave it her thumbs up. She agrees with me on the whole fish thing. pokepaleo005

I created this recipe for Being808, a healthy living blog for HMSA. I’m focusing those articles on island style recipes redone in a paleo way.

Paleo Style Poke

Ahi Poke Bowl

Serves 2

  • · 2/3 lb Ahi
  • · ¼ C sweet onion, sliced
  • · 3 T coconut aminos
  • · 1 garlic clove, minced
  • · 1 t grated ginger
  • · 1 T Anaheim pepper, minced
  • · ½ avocado
  • · 3 green onions
  • · 1 tsp sesame oil
  • · 1 tsp sesame seeds
  • · 3 Tbsp macadamia nuts, chopped
  • · 3 Tbsp 1”carrot shreds (optional—I felt that it added some sweet)

1. In a medium sized bowl, mix the onion, coconut aminos, pepper, garlic, and ginger together. Let marinate while you are preparing the rest of the ingredients.

2. Cut the Ahi into cubes (discarding and connective tissue or blood line, if you prefer) that are about ½” square. Add it to the marinating onion and stir well.

3. Cut up the avocado into cubes and mince the green onion, white and light green parts only. Add this to the poke, but do not stir yet. Chop up the macadamia nuts so you get mixed sizes. Just before serving, splash on the sesame oil, sprinkle on the sesame seeds, carrot shreds, and macadamia nuts (I shredded my carrot with a julienne peeler). Stir quickly. Eat immediately or store in the fridge for a few hours.



Monday, October 7, 2013

5 Ways to Break Your 3 o’clock Slump

All you really want to do is eat a candy bar and veg out but you’ve got at least two more hours to go. The dreaded 3 o’clock slump is here. The worst part is that even if you get through it today you’ll find yourself battling it again tomorrow and the day after that. When you’re tired and grumpy you tend to make the worst possible decisions for your body—continuing that vicious cycle.

Rather than succumbing to caffeine-induced coffee highs, gimmicky energy drinks loaded with chemicals, or a raid on the office vending machine, here are 5 simple ways to energize your afternoon.

1. Listen to your Circadian Rhythms


You’ve heard this advice before. This is not just about sleeping more. This is about sleeping when you should. Everything about our world tells us to fight our normal sleep patterns and stay up late. Do yourself a favor and get into a routine of going to bed at a decent hour and waking up at the same time. Every day. Get at least 7-8 hours a night and soon you’ll stop even using your alarm, making getting out of bed a beautiful part of your day. Your afternoon sleepiness will diminish and you’ll have a whole new way of looking at the world.

Don’t discount a power nap for revitalizing your afternoon. Research out of Harvard sleep studies show that a short nap in the afternoon, one of our naturally lowest times of day, can make you a more effective problem solver and more alert. Just be sure to keep your nap short. If you sleep too long you have the problem of post-nap grogginess. Even a few minutes of sleep in a dark, cool, quiet place (your car in the parking garage?) can be beneficial.

 2. Blend up a Green Monster

While you might become “that guy” at the office, it will be totally worth it to bring your single serving blender, like a bullet, to work to make yourself a green, blended drink. Try a few recipes (be careful to stay away from too much added sugar) and make ahead. Freeze a small ziploc of fruit and add some greens powder or a couple handfuls of spinach, and you’ll be happily disturbing the cubicle snoozers for an energizing smoothie.


3 PM Slump Buster

  • 2 handfuls spinach
  • half a fuji apple, chopped
  • lemon juice
  • 1/2 C frozen strawberries
  • ice water
  • honey if needed

Blend together until smooth and drink!

Check out Sunshine in a Jar from  Simple Green Smoothies and this banana free Green Monster.from Angela Liddon.

3. BYO-Lunch

energizing lunchYou’ll never be able to combat the blood sugar lows of poor lunch choices. While you can eat healthy take out lunches, most of us end up ordering whatever greasy sandwich speaks to our stomachs. The nutrition is only part of it; portion size is a problem when eating out too. Overeating at lunch is bound to leave you full and sleepy soon after. If you plan in the morning, when your goals for the day are still in tact, you will probably make better decisions for lunch. Think protein and veggies, which helps you to avoid that carb serotonin production, to keep yourself on your toes.

Check out Joy’s Pinterest Board for ideas and if you’re vegan, Kathy has a post about menus for your mood.

4. Drink Your Seeds

Chia seeds are a hot food trend for good reason. They are not only filling and hydrating, they are great for long-term food storage and provide a dense source of energy through protein and healthy Omega fats, not to mention a host of other nutrients. Instead of spending $4 per chia seed drink at your local healthy food store, make your own by soaking 2 Tablespoons of seeds in 1 Cup water mixed with 1 Cup of your choice of juice for at least 15 minutes. Just water is fine, too. Shake together your drink in the morning, put it in a mason jar, and leave it in the break room fridge until you need it. energy tips004

Make your own chia seed drink with Mama Natural.

5. Pump for Five

It might seem counter-intuitive to exercise when you’re feeling tired, but it may be exactly what you need to get a little push through the afternoon. Your capacity for aerobic strength is increased through regular exercise, of course, but even the short term benefits of heating up your body’s temperature and exposure to sunlight will help give you a boost. Give yourself five minutes: go for a brisk walk outside, do yoga moves on your building’s rooftop, or pull out some dumb bells from under your desk and pump a few. For an extra bonus, schedule your lunch break for the early afternoon and hit the gym for a HIIT (high intensity interval training) workout for twenty minutes. energytips12

Also see Yoga Moves for Energy from Tara Stiles and a simple HIIT workout from Skinny Ms.

How do you beat your slump? Share your ideas in the comments, please!


Friday, October 4, 2013

Warm Octobers and Portuguese Bean Soup with Kale

portuguese bean soup001

The husband does not like soup.

He does not like it here, or there. He does not like it in the 80 degree October Hawaii weather.

I simmer chicken bones on a hot afternoon. Boil ham hocks. Fry Portuguese sausage. Sauté onions. We drip during dinner. Amaya asks for seconds.

I made enough soup to fill a bucket. I’m sweating and slurping for three days.

I will eat it anywhere.

Jake ate the leftovers too. I tried not to mention his change of heart.

This soup is one that shows up in many Hawaii style lunch places. I’ve changed the traditional (to Hawaii) form for one without macaroni noodles and small red beans instead of kidney beans. I also opted to use kale instead of the usual cabbage. The texture is improved, I think. It’s savory, rich, and keeps you warm in any weather.

portuguese bean soup006

Portuguese Bean Soup with Kale

(Makes 10 servings) 3 hours cooking and prep time

  • 8 Cups chicken stock (mine was homemade)
  • 2 Cups water
  • 1 lb sliced ham hock
  • 1 portuguese sausage, sliced 1/4” thick
  • 2 stalks celery, chopped
  • 2 medium carrots, sliced 1/4” thick
  • 2 medium potatoes, cut into 1” pieces
  • 1 large onion, diced
  • 4 leaves kale, stems removed and thin sliced
  • 1 15oz can of red beans
  • salt to taste
  • 3 Tbsp tomato paste
  1. Bring the stock and the water to a simmer and add the ham hock. Let it cook, covered, for nearly two hours or until the ham is very tender and can easily be shredded.
  2. Meanwhile, fry the sausage in a saute pan and chop up the vegetables.
  3. Remove the ham from the soup and shred the meat, discarding large pieces of fat and the bone (unless you like the fat. Keep it if you wish.). Return the ham to the soup and add the sausage. 
  4. Add the celery, carrots, and onion to the soup. Simmer for about 15 minutes longer. Add the kale and potatoes to the pot. Stir and simmer until the potato is tender. Pour in the beans and spoon in the tomato paste. Season with salt. Stir and cook until the flavors are rich enough to bite the back of your throat, about 10 minutes longer. Serve.

Friday, September 13, 2013

Fudgy Brownies

grainfreebrownies004Are these grain free? Yes.

Are they healthy? No.

Do they taste healthy? Heck no.

I wouldn’t be eating the whole pan if they did.

You know how some people stick their non-fat vegan paleo allergen-free desserts in your face and say, “This is the most delicious food ever and when you eat it, you will vomit rainbows?” grainfreebrownies007

Let me just tell you, everyone vomits rainbows. Pukey looking rainbows.

You, however, will want to keep these in your tummy, even if you do feel a little sick from eating 6 brownies, like me.

I made some health-IER substitutions, but don’t go thinking I think it’s diet food. I’m not one of those people who adds coconut sugar and thinks “It’s ok to eat 6 brownies, it’s got healthy sugar in it.”

(Ok, maybe I do, but I know I’m lying.)

These really are the best brownies I’ve ever made that don’t come from a famous-brand box you buy at Costco. Slightly more work, but you’ll be so proud of yourself for coming close to that box. grainfreebrownies002

Grain Free, Super Dark, Fudgy Brownies (adapted from Martha Stewart)

(makes 16 brownies) 20 minutes prep time, 30-35 minutes baking time.

  • 6 Tbsp unsalted butter, cut into pieces
  • 12 oz semi sweet chocolate chips
  • 1/2 C plus 2 Tbsp coconut sugar
  • 3 eggs
  • 1 tsp vanilla
  • 1/3 scant C tapioca flour (if you don’t care about being grain free, use cornstarch)
  • 1/4 C dark cocoa powder (I used extra brute)
  • 3/4 tsp kosher salt

1. Preheat the oven to 350 degrees. Line an 8x8 inch square baking pan with parchment paper (butter the sucker a little first so the parchment paper stays in place).

2. In a large microwave safe bowl, melt the chocolate chips and the butter in 30 second spurts, stirring after each round. They should be completely and perfectly melted after stirring the second time, and if not, go for another 15 seconds and try again.

3. Stir in coconut sugar, then the eggs, one at a time. Stir in the vanilla too.

4. In a small bowl, sift or whisk together the tapioca flour, cocoa powder, and salt. Add the flour to the chocolate and stir vigorously for 2 minutes. The batter should be dark and smooth with no streaks or lumps.

5. Pour the batter into the pan and bake for about 30 minutes. Check with a sharp knife—the brownies should be moist but not totally dry either. If the toothpick or knife comes out with a few crumbs, that’s ok, but not batter laden.

6. Remove from the oven and let cool for 30 minutes. Then use the parchment paper to take the brownies out of the pan and cut them into 16 squares.

(These are probably, in my opinion, even better cold, the next day. But if you think that’s going to happen, you should make a double batch in a 9x12 pan.)


Saturday, September 7, 2013

Grain Free Blueberry and Lime Muffins


Paleo and me, we’ve been flirting lately.

I’ll go home with some cookies, and then wake up to grain-free muffins.

It’s not such a healthy relationship, but we’re trying to work it out. paleoblue2

I always measure by the standards of my first food marriage, which was not grain free. So if the muffins I make taste as good as the real deal muffins, then they’re worth my time. Don’t waste your time on anything else. You’re far too valuable for hockey puck muffins, and who cares if they promise fancy things like macronutrients.

These are real deal muffins. The kind that will raise your children. Amaya ate three after breakfast.



Blueberry and Lime Muffins

makes 9 muffins-- Prep time: 25 min

  • 1/2 C Coconut Sugar (you can substitute with regular sugar, if you like)
  • 1 C almond flour
  • 1/4 C coconut flour
  • 4 eggs
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/4 C almond milk
  • lime zest from one small lime (about 1 1/2 tsp)
  • 3/4 C blueberries
  1. Prepare a muffin tin by greasing the cups or lining with paper cups. Preheat the oven to 350 degrees.
  2. In a bowl, mix the coconut sugar, flours, eggs, baking powder, baking soda, almond milk, and lime zest. Mix with a whisk. It will be very thick.
  3. Fold in the blueberries with a spatula. Divide the batter into 9 muffin tins. I used an ice cream scoop for this.
  4. Bake for 15-18 minutes. You’ll see that the muffins have firmed up and have just slight browning around the edges and tops. Serve while hot

Tuesday, September 3, 2013

Jalapeno Bacon Jam

Jalapeno bacon jamWalking out of a big box store having just spent half of your monthly budget on maybe a week of groceries is painful.

I could have spent less. Much less.

At one point the thought crossed my mind that I should buy this prepared already breadcrumbed-dredged chicken tender because it works out to $2 per pound, and the unprepared work-dredged organic chicken breast is more like $6 million per pound.

I may be exaggerating on that last part.

But just in case you meet anyone who says it’s cheaper to eat healthy, well, you can laugh and show them my receipt. 

Cooking food is now like sewing clothes—it’s more expensive to make your own than buy them premade.

Well, I’ll tell you, it’s worth it anyway.

Jalapeno Bacon Jam

(Makes about 1 ½ Cups)

  • · 7 slices bacon, about ½ lb.
  • · 3 jalapeno peppers, seeds and ribs removed
  • · ½ onion
  • · ½ green bell pepper
  • · 1 C sugar
  • · ½ C brown sugar
  • · 1/3 C apple cider vinegar
  • · ¼ C maple syrup
  • · 1 tsp salt
  • · 2/3 C strong coffee or coffee substitute (the prepared liquid drink, not the grounds)

1. Heat a cast iron skillet over medium heat, and fry the bacon until cooked, but not too dark or crispy. While the bacon is cooking, put the jalapeno, onion, and green bell pepper in a food processor and pulse until minced, about 10 1-second pulses. You can use half the amount of jalapeno if you want it to be less spicy.

2. Remove the bacon from the pan and set aside. Pour off all but a Tablespoon of the bacon fat and sauté the peppers until softened and the onions are golden.

3. Dice the bacon into ¼” pieces. Add the bacon, sugar, brown sugar, vinegar, syrup, and salt back into the pan. Stir constantly over medium heat until it begins to bubble. Add the coffee or coffee substitute and stir again.

4. Simmer the jam until it thickens and gets sticky, about 20 minutes. It will stiffen more as it cools, and even more so in the fridge, so make sure it is very syrupy.

5. Let the jam cool for about 20 minutes and transfer to the food processor. Pulse until the pieces are smaller and the jam is smoother and melds together better, about 5 1-second pulses. It should be of a spreadable consistency.

6. Use immediately or store in the fridge for an undetermined amount of time. If your jar makes it past three days, let me know and I’ll come finish it for you. If for some reason it is too thick to spread, you can heat it up in the microwave to soften it.


Monday, July 15, 2013

German Chocolate Cake, Momofuku Style, and a recipe for Pecan Crunch


So many people love a German Chocolate Cake, and it has never been my favorite, until I reimagined it. It’s not really that chocolatey, and sometimes the nuts get in my way, but I won’t say no to a slice.

Then there was that time I made two of them in one week. (I won’t tell you how many slices I should have said ‘no’ to.).

Making cakes like this bring out the kid in me. I am always totally inspired by Christina Tosi’s recipes and even though it takes hours and hours to make one cake, I am always thrilled with it.

I’ve been having fun playing around with the Momofuku recipes and design, and this week I made an Oreo flavored cake for Amaya’s birthday.

Lucky for me Tosi’s chocolate crunch recipe just tastes like Oreo cookie crumbs.


The Layers:

*German Chocolate cake and frosting, minus the pecans in the frosting, and I used Greek yogurt instead of sour cream. You could probably use your favorite recipe. Bake it in a quarter sheet pan lined with a silpat.

*Chocolate Ganache layer (Guittard dark chocolate chips melted in the microwave with a touch of cream) 16 oz chocolate, 1 C heavy cream. Salt if you like a teensy bit.

I can’t take credit for the recipes, except one, which was still inspired by the Tosi genius

*Pecan Crunch (inspired by hazlenut crunch) (RECIPE)

germanchocolate002Make pecan brittle;

  • 1 1/2 C sugar
  • 3/4 C pecans

1. Line a sheet pan with a silpat. The silpat is necessary, here, folks. Heat the sugar in a small saucepan over medium-high heat. As it melts, stir it around constantly with a heatproof spatula. The sugar will turn into a caramel—dark amber. Take it off before it burns—It will happen quickly—about 3-4 minutes.

2. Stir in the nuts, coat them well, and dump it out quickly onto the silpat. Spread it out as evenly as possible! Let it cool.

3. Break it up into smaller pieces. Grind the brittle in the food processor until it’s the size of short-grain rice. Eat some. Because it’s good.

Make the crunch

  • 1/2 C Biscoff Spread
  • 1/2 C pecan brittle (pulverized)
  • 1 1/4 C feuilletine (I made my own from scratch from Brave Tart’s recipe)  Snackalicious.
  • 1/2 C powdered sugar
  • 1/2 t kosher salt

Combine the spread, brittle, feuilletine, sugar, and salt in the bowl of a stand mixer with the paddle attachment. Paddle on low speed until evenly mixed and the crunch is in little, amazingly edible clumps. If you’re me, you immediately make the rest of your brittle into this crunch, because you “accidentally” ate most of the first batch. Store in a ziploc bag in the freezer. It’s great in a compost cookie.

Assemble the layers. You’ll need a cake ring (6”), and acetate strips. I bought both on-line). I have a spool of acetate strips 3” wide that will last me until the end of forever.

1. Stamp out three cake layers with your ring. One will be a whole circle, one will be half and half circle, and the other will be edges of the circle and filled in with the leftover pieces.

2. Line the cake ring with an acetate strip. Place the pieces of the most fragmented cake on the bottom. Brush the cake with about 3 Tbsp of milk.

3. Spread a layer of ganache (not too thick), sprinkle on 1/3 of the crunch. Spread 1/3 of the frosting over the crunch.

Cut a second strip of acetate and tuck it in between the ring and the first acetate strip so that you’re extending the acetate to hold in the next 2 layers of cake.

4. Put on the second layer of cake (the 2 half circles) and repeat.

5. Save the whole layer of cake for the last. Don’t brush this one with milk. Put just the frosting and a sprinkle of the crunch on the top.

FREEZE the cake for at least 6 hours. Better if you do this overnight or even a whole day. Pull it out a few hours before eating, pop it out of the mold, pull off the acetate, and let it defrost in the fridge for a few hours.

Email me if you have questions about this. It takes a little practice. It took me a while to figure out that I needed to use a quarter sheet pan (which is half the size of my cookie sheets) for the cake.

Also, if you want to make a 10 inch cake, you’ll need to triple the recipe for the cake, double it for the fillings/frostings. I bake the cake in one full sheet pan AND a quarter sheet pan. You’ll have some left over cake pieces, which are great for making cake truffles.