Healthy Homemade BBQ Sauce

Nutrient Dense BBQ Dipping Sauce Ingredients

• 1-finely diced white onion
• 1 ½ heads of garlic, shredded
• 4 cups beef bone broth – learn how to make beef bone broth here
• ½ cup apple cider vinegar
• 2 cups molasses
• ½ teaspoons allspice
• 2 tablespoons celery salt
• 3 cups tomato paste
• ¾ cup spicy mustard
• 3 teaspoons horse radish

Nutrient Dense BBQ Dipping Sauce Method

1. Heat onions & garlic in 4 cups bone broth on medium stove heat.
2. Turn stove heat down to low.
3. Add all other ingredients, and combine completely by stirring.
4. All sauce to cook for 45 minutes – 1 hour, stirring occasionally.
5. At this point, test the thickness of your sauce. When you’re happy with the consistency, remove it from the heat.
6. If you want a thicker sauce continue to cook down with occasional stirring.
7. If you want a thinner sauce, add ¼ cup bone broth or water at a time until you reach the desired consistency.

Yields: 3 quarts

This post was generously contributed by Monica Ford of Real Food Devotee. Check back next Friday for more delicious recipes from Monica that will make your mouth water and your tummy purr. If you’re lucky enough to live in Los Angeles, Real Food Devotee can make your life easier by delivering nutrient dense goodies directly to your door.

photo credit: An Eye Full Studio

Gluten Free Paleo Banana Pancakes

http://tv.greenmedinfo.com/gluten-free-dairy-free-banana-pancakes-in-1-5-minutes/

Ingredients

3 Bananas
3 Eggs
Cinnamon
Sea Salt
Cocont Oil or Real Butter

Directions

Smash 3 bananas in a bowl. In a seperate bowl whisk eggs. Combine and mix well. Add a little cinnamon and sea salt. Cover skilled with coconut oil or butter. Cook a few minutes on each side.
Cover with Agave, real maple syrup or even peanut butter.

Apple Boats

In an effort to get my daughter to eat healthier snacks and more peanut butter (she does not like pbj)  we came up with Apple Boats. Let the kids smear on the peanut butter and add the raisins. Add little toothpicks with a sail for a cute fun snack for parties. You can also do the same with bananas slices. We all know kids love to play with their food ;) You can also sub any nut butter.

Whole Wheat Tortillas (100 Days of Real Food)

(100 Days of Real Food)

Serves: 12 Tortillas

Adapted from Anson Mills

Ingredients

• 2½ cups whole-wheat flour (I used King Arthur’s white whole-wheat flour)
• ½ cup oil (I used avocado oil)
• 1 teaspoon salt
• 1 cup warm water (heat in the microwave for 1 min)

Instructions

1. In the bowl of a heavy-duty mixer set with a dough hook, pour in the flour, oil and salt. Beat with the paddle until crumbly, about 3 to 5 minutes. Scrape the sides as needed. If your hand-held mixer comes with dough hooks those can be used as well.
2. With the mixer running, gradually add the warm water and continue mixing until the dough is smooth, about 3 minutes.
3. Take out the dough and divide it into 12 equal sized pieces. I do this by making the dough into a big log shape that is about 8 – 10 inches long. Then I cut it in the middle. Then I cut each of those pieces in the middle and so on until you have 12 pieces.
4. Using the palms of your hand roll each piece into a round ball and flatten it out on a baking tray or board. Cover with plastic wrap and let rest at room temperature for at least 15 minutes or up to one hour.
5. Heat a cast iron skillet, griddle or 12-inch skillet over med-high heat. The pan should be fairly hot before you begin cooking the tortillas.
6. On a lightly floured board or counter top, use a rolling pin to turn each ball into a 8 to 10 inch flat circle (measure against your recipe if printed on a 8.5X11 sheet of paper). Be careful not to use more than a teaspoon or two of flour when rolling out each ball into a tortilla because too much excess flour will burn in the pan.
7. Grease the pan with a touch of oil (or ghee) and then carefully transfer each tortilla, one at a time, to the pan and cook until puffy and slightly brown, about 30 to 45 seconds per side. Set aside on a plate to cool slightly. Eat within an hour, refrigerate or freeze.

 

 

This a great page with lots of great healthy from scratch recipies
Great Homemade Whole Wheat flour tortillas from 100 Days of Real Food
http://www.100daysofrealfood.com/2010/05/26/recipe-whole-wheat-tortillas/

Gluten Free Banana Bread (The Simple Mom's Recipe)

Another great recipe from Simple Mom's
http://www.thesimplemoms.com/2012/09/a-simple-real-food-recipe-banana-bread-gluten-free-with-dairy-and-egg-free-options.html

Gluten Free Banana Bread


3 large ripe bananas
½ cup coconut flour
1 cup white rice flour or sprouted brown rice flour
¼ cup organic honey
1/3 cup softened butter (if you are dairy free use melted coconut oil)
3 eggs (if you are egg free use egg replacer or flax eggs)
2 tsp baking soda
1/4 tsp sea salt
1 TB cinnamon

1. Mash up the bananas in your mixing bowl with the back of a fork.
2. Pour the rest of the ingredients in the mixing bowl and blend with and mixer until blended through.
3. Spread the batter in a well greased (with butter or coconut oil) small loaf pan.
4. Bake at 350 fo 45-50 minutes. Do the toothpick test though – you may have to bake a little longer.

Kitchen Tips:

1. This freezes up great! If you see ripe bananas go on sale at the grocery store, stock up and make up some of this bread for the freezer! I did this right before I had my second baby and loaded up my freezer with 4 loaves that took care of breakfast or snacks for a while after baby was born!
2. Because of the great nutrition and filling quality of the ingredients in this bread, it makes a perfect breakfast topped with cream cheese, butter, or coconut butter.
3. Make up the batter the night before if you have to so all you have to do is stick it in the oven in the morning while getting ready for the day. The batter only takes about 5-7 minutes to get together anyway!
4. Makes great muffins too! This recipe fills up a 12 muffin tin but you will want to bake them more like 25 minutes – keep an eye on them and tooth pick test them!

Crock Pot Fahitas/ Simple Mom's Recipies

I just have to share this delious recipe we tried the other night. Simple Mom's is a great site with lots of fun tips and yummy healthy recipes. Here is the one we tried last night.
http://www.thesimplemoms.com/2013/03/a-simple-real-food-recipe-crockpot-beer-beef-fajitas-allergen-and-beer-free-options.html
We also tried our own spin on this recipe using Simply Organic fahita seasoning and added refried beans all on some gluten free Amaranth wraps (La Tortilla) and whole wheat wraps. With the left overs I put shredded cheese, refried beans and the fahita mix and rolled them up and froze them from quick easy lunches! I recommend trying both versions...YUM!

Whole White Wheat Blueberry Applesauce Pancakes with Flax

1 Large Egg (organic is best)
1 Cup Meijer Naturals white whole wheat flour
3/4 cup raw buttermilk (Mooville is a great alt, the raw milk makes the fluffiest pancakes)
1 TSP of plain or maple Agave or 1 packet Stevia or Brown Sugar
2 TBS flaxseed (we use Bob's Red Mill)
2 TBS Coconut oil or Butter or Healthy Oil
3 TSP baking powder
1/4 TSP salt
2 TBS of unsweetend applesauce
1 pint organic blueberries( or less depending how much you like, any fruit can be used)

Beat egg in bwl with fork or hand beater until fluffy. Beat in remaining ingredients until smooth. I added a little more milk until I got the consistancy, I like them a little runny. Heat griddle to medium heat. I used a combination of coconut oil and real butter to grease the skillet. Pour about a 1/4 cup per pancake and flip when each side turns golden brown. Be sure to enjoy with REAL maple syrup!