Primal Fed

Recipe: Paleo Cranberry Sauce

November 23, 2011 By Richard and has 4 comments.

If you’ve ever tried to find a cranberry sauce at your supermarket that isn’t loaded with refined sugar you’d know it’s almost impossible. We’ve literally checked dozens of brands at many different stores and there wasn’t a single one that would be acceptable in terms of following a paleo or primal diet.

Last year for Thanksgiving we went without cranberry sauce, but this year we’re making our own homemade version.

Ingredients:

1 Cup Orange Juice
2 Cups Fresh Cranberries
1 1/2 Cups Dates

Preparation:

1. Measure out 2 cups of Cranberries, a cup of Orange Juice, and 1 1/2 cups of Dates.

The source of the of orange juice isn’t really important here; most natural orange juices from your grocer will be 100% juice without added sugar. If you wanted to be a perfectionist you could squeeze the juice yourself at home — but I’m sure you have plenty of other things you need to be doing to get ready for Thanksgiving.

2. Add the Cranberries and the Orange Juice to a sauce pan over medium heat. Stir it gently until…

3. The Cranberries begin to pop and split (this could get a little messy). Keep stirring and the sauce will begin to thicken into a gel.

4. Remove from heat and pour the sauce into a blender of food processor (we used our Ninja) along with the Dates. Blend until smooth and then refrigerate the sauce. The longer the sauce is refrigerated the sweeter it becomes.

5. Serve and enjoy.

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Recipe: Broccoli Mushroom Casserole

November 21, 2011 By Richard and has 1 comment.

We’re still trying out recipes for Thanksgiving and another one that we really enjoyed was this steamed broccoli served with a mushroom and brandy sauce. It would make a great holiday side and it’s really easy to prepare.

Ingredients:

1 Cup Sliced Button Mushrooms
4 Cups Broccoli
1 Can Full Fat Coconut Milk
2 Tbsp. Brandy

Preparation:

1. Combine the Mushrooms, Coconut Milk and Brandy in a sauce pan and simmer on low, stirring occasionally.

2. Allow the mixture to simmer and thicken up.

3. Steam the Broccoli using your preferred method and add to a casserole or similar serving dish.

4. Pour the mushroom sauce over the broccoli and mix well.

5. Serve.

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Recipe: Pecan Sweet Potato Pie

November 9, 2011 By Richard and has 9 comments.

We’re going to be visiting our family in Texas for Thanksgiving again this year and we’re trying out some new recipes for the upcoming trip.

One of the things we tried and really enjoyed was a paleo Sweet Potato Pie.

Ingredients:

2 Large Sweet Potatoes
1/3 C. Honey
1/4 C. Pecans
1 Egg
1 Tsp. Cinnamon
1 Tsp. Agave Nectar
1/2 Tsp. Nutmeg
1/2 Tsp. Sea Salt

Preparation:

1. Preheat the oven to 350* F.

2. We started off by steaming the Sweet Potatoes for 5-10 minutes to soften them up and make them easier to cut. Then we peeled them and cubed them and steamed them another 10 minutes until they were tender.

3. In a blender, add the Sweet Potatoes, Egg, Cinnamon, Nutmeg, Ginger, and Sea Salt. Blend until creamy and smooth.

4. Grease the pan with coconut oil and spread sweet potato mixture on the bottom of the pan.

5. Sprinkle chopped Pecans over the top of the pie and drizzle it with Agave Nectar.

6. Bake 30-40 minutes until firm and edges begin to crisp.

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Recipe: Mocha Nut Brownie Ice Cream

November 5, 2011 By Richard and has 3 comments.

We haven’t had traditional ice cream since we’ve been on the paleo diet over a year ago. We’ve often looked at getting an ice cream maker and making some paleo ice cream ourselves but never went through with actually buying one.

Some of them are very expensive and they look complicated and hard to clean. It also seems like one of those things that you would use a couple times and then it would sit, taking up space in your cupboards for years.

For Amanda’s birthday, she received a cool attachment for her kitchen-aid mixer that makes it easy to make your own homemade ice cream.

The attachment is actually a bowl that you freeze and then pour the mixture in to. No need for ice. And it’s fast. You end up with awesome ice cream consistency in about 15 minutes.

A recipe that Amanda came up with and that we’re really enjoying is her Mocha Nut Brownie Ice Cream.

Ingredients:

Mix-In:
1/2 C. Unsalted Cashews
1/2 C. Pitted Dates
2 Tbsp. Cocoa Powder

Ice Cream Mixture:
2 C. Coconut Milk
2 Tbsp. Agave Nectar
1/4 C. Chilled Coffee
1 Tbsp. Vanilla Extract

Preparation:

There are two parts to making this ice cream; making the ice cream mixture itself and then making the nut crumble mix-in.

To prepare the ice cream mixture, combine the Coconut Milk, Agave Nectar, Chilled Coffee, and Vanilla Extract in a blender and mix together well.

We really love our Ninja blender here because it functions both as a blender and as a food processor. You can do both at the same time just by moving the blender top to the other container.

In another container, combine the Cashews, Dates, and Cocoa Powder and set aside.

Set the mixer on low and pour in your ice cream mixture.

Mix well until it starts thickening up.

Once the mix has started thickening up, spoon in the date and nut mixture.

After about 15 minutes you end up with some of the most delicious ice cream you’ve ever had:

It’s ready to eat and you can spoon the rest into small, freezable containers to have on hand as a quick dessert later.

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Dover, Arkansas

October 8, 2011 By Richard and has 4 comments.

We got another late start today as we spent the afternoon watching the Arkansas Razorback’s football game.

We decided to keep it close to home and go for a walk near our house which is outside of Dover, Arkansas.

This is our first fall on our land that we bought earlier this year and so all the plants and colors as they change with the season are all new to us.

In total, we walked 1.09 miles.

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Merritt Park, Dardanelle

October 7, 2011 By Richard and has 2 comments.

This afternoon we went to Merritt Park in Dardanelle for our 30 Days/30 Miles walk.

We had never been to Merritt park before and it actually turned out to be a pretty nice place to walk.

There were baseball fields, tennis courts, a skate park, and we discovered that there was a very neat walking trail that surrounded a couple of ponds away from the ‘main’ park area which we weren’t expecting.

The walking trail was probably a little more than a half mile long.

In total, we managed to walk 1.06 miles around the park.

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Washburn Park

October 6, 2011 By Richard and has no comments. We would love to hear from you!

We had a very long afternoon and got off to a very late start for our walk today, but still managed to get in over a mile at Washburn park after dark.

The park was lit up, but none of the pictures really came out.

We ended up walking 1.05 miles.

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Dardanelle State Park

October 5, 2011 By Richard and has 1 comment.

For today’s 30 Days/30 Miles walk, we went to “Lake Dardanelle State Park” outside of Dardanelle, Arkansas.

This is a completely separate park about 15 or so miles from the other Lake Dardanelle State Park we walked at.

Don’t ask me why they have the same name. I don’t know other than that they both border different sides of Lake Dardanelle — they’re even in separate counties.

I’m not sure a lot of people around know this park exists. It was entirely empty save for us and a few campers who look like they had been there for an extended period of time.

It was very pleasant and relaxing. The leaves were just starting to change colors.

While the other Lake Dardanelle State Park borders the main body of the lake and has more open water scenery, this park is located in the middle of the woods and is nestled against a calm backwater channel.

In total, we walked 1.18 miles today.

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Holla Bend National Wildlife Refuge

October 4, 2011 By Richard and has no comments. We would love to hear from you!

For today’s walk, we took a drive a little way past Dardanelle, Arkansas to visit the Holla Bend National Wildlife Refuge.

The Holla Bend Refuge is over 7,000 acres and home to a wide range of wildlife including endangered species such as the bald eagle and American alligator.

The Refuge was created in 1957 when the U.S. Army Corps of Engineers ‘straightened’ the Arkansas river to make shipping easier and safer via boat. The refuge is now bordered by the new Arkansas River channel on one side and an oxbow lake (the former river) on the other.

Hunting is possible in season and there are 3 land-locked lakes and the old Arkansas River channel on which you can launch boats and fish.

There are two designated hiking trails. Technically, you could walk/hike wherever you want on the refuge, but judging by the number of hunters out this afternoon, I would be pretty worried about being mistaken for a buck or turkey.

We took up the Lodge Lake Nature trail, which is only about a half mile, but is very scenic.

In total we walked 0.99 miles, which was an incredibly small portion of the refuge:

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Russellville Competition Ski & Disc Golf Course

October 3, 2011 By Richard and has 2 comments.

Tonight we had our Krav Maga self defense class, so we didn’t have a lot of time and took it as an opportunity to do our walk at a park closer to our house.

The park’s official name, I believe is the “Russellville Competition Ski Area and Disc Golf Course” according to this sign:

There’s also a boat launch, plenty of places to fish from the shore, and picnic tables set up on large grassy areas. Seemed like as good of place as any to go for a walk.

If we walked the Disc Golf course, we’d end up walking a number of miles I’m sure. It’s huge.

Crossing over to the disc golf area from the parking lot, you have to cross this delightful bridge.

There’s a weight limit on the bridge of 3000lbs -or- 20 people. It sounded to me like they need to decrease the number of people. How many people do you know weigh under 150lbs? I wouldn’t guess very many.

Our total for the day was 1.12 miles.

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Getting Healthy the Old Fashioned way

Recipe: Paleo Cranberry Sauce

Recipe: Broccoli Mushroom Casserole

Recipe: Pecan Sweet Potato Pie

Recipe: Mocha Nut Brownie Ice Cream

Dover, Arkansas

Merritt Park, Dardanelle

Washburn Park

Dardanelle State Park

Holla Bend National Wildlife Refuge

Russellville Competition Ski & Disc Golf Course

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