Curated and considered for the modern primal life

Whole30 Nut Butter: Our Top 3 Pantry Picks

Posted on September 18, 2017 by Barefoot Provisions

Whole30 Nut Butter: Our Top 3 Pantry Picks

Hitting up the grocery, you'll find close to an entire aisle of nut and seed butter these days, but after just a moment's looks, you'll quickly realize this seemingly simple food ain't always so innocent. Many are full of hidden sugars, less than healthy oils, and other skeptical ingredients that are a no-no on your Whole 30. What's a Whole30'er to do? Hit up our Whole30 Collection for Whole30 nut butter that you can keep in your kitchen for all kinds of uses. 

Our pantry, as you might imagine, is overflowing with jars of who knows what, as you might imagine (someone's got to do all the taste testing for our products, right?) but there are a few that we like to ALWAYS have on hand for use in recipes and snacks alike. Here are our top 3 picks for your Whole30:

1. Bliss Coconut Almond Butter with Sea Salt by Bliss Nut Butter

Coconut Almond Butter with Sea Salt by Bliss Nut Butter - Whole30 Nut Butter

This chunky, yet creamy, almond and sea salt studded confection is a Whole 30 nut butter dream come true. We love it because the crunchy almond texture, with big specks of sea salt is all enveloped in a sea of creamy coconutty goodness. Coconut butter lends a naturally slightly sweet flavor without the use of any added sugar, making this one perfect to use in sweet or savory dishes. 

Coconut has been used by many cultures worldwide for thousands of years, and is well known for its many amazing properties. Coconut is so nutritious, its list of benefits reads like a patent medicine bottle. It’s full of health-boosting lauric acid and medium-chain triglycerides has antimicrobial and anti-viral qualities and has been shown to help with weight loss, Alzheimer’s, cognitive function and athletic performance. 

Our favorite way to use it: for many nut butters, we like to use them in recipes, but we enjoy this one straight up, on its own for a filling boost of protein + good fats, a tablespoon to keep away the mid day hangries. We also love pairing this with fruit at mealtime, and even in these paleo snack Protein Bliss Balls in life after Whole30. Grab a jar here.  

 

 2. Sesame Seed Butter (Tahini) by Dastony

Whole30 Nut Butter - Sesame Seed Butter

Sesame seeds have been used for thousands of years for culinary and health-enhancing purposes. Their nutritional profile is a powerful one. They’re a great source of dietary protein, healthy fats, fiber, antioxidants, vitamins and minerals. Churn them into a creamy silky seed butter with stone grinding and you have Whole30 friendly magic. 

We love the peppery, not at all sweet flavor this has compared to nut butters. Since it's used in many hummus and babaganoush recipes, that's a great way to use this stuff, as there are tons of Whole30 recipes for dips like them. You can add some coconut aminos, or oil and vinegar to this to make a creamy dressing, or dip your raw veggies in it, sprinkled with some of your favorite spice, like Teeny Tiny Spice's Berbere. 

A few of our favorites include:

 

3. Organic Almond Butter by Dastony

Whole30 Nut Butter - Organic Almond Butter

 Another stone ground, creamy dreamy Whole30 nut butter in our collection is this organic stone ground almond butter by Dastony. It's perfect for dipping your fruit and veggies, but also goes miles when used in sauce and salads. 

Almonds are naturally delicious and extremely nourishing. Healthy fats, fiber, antioxidants, calcium, zinc, selenium, copper, magnesium, manganese, tryptophan and vitamin E are just a handful of the key nutrients that make almonds so nutritious.

Made with ONLY stone ground almonds, this stuff is the silkiest texture you could ever imagine. 

A few of our favorites include:

 

 

Of course, there are plenty more where those came from: Coconut Manna, Cashew Butter, Sprouted Pumpkin Seed Butter, Sprouted Almond Butter, to name a few, but these three Whole30 nut butters will keep you on the path to 30 days of deliciousness. Find them all, plus a few more for life after Whole30, here

Posted on September 18, 2017 by Barefoot Provisions

#almond, #coconut, #paleo, #primal, #whole 30, #whole30, #whole30 nut butter, #whole30 nut butters

Paleo Cashew Cheesecake Bars

Posted on July 23, 2017 by Barefoot Provisions

Paleo Cashew Cheesecake Bars

I've been dreaming these up for months now, and just finally got around to jumping in to trying them out. I've seen raw vegan, paleo friendly cheesecakes for years online ( like these via minimalistbaker, tasty-yummies, theroastedroot) and figured this method would be the way to go. 

I wanted to do something for my crust, however, than the average date/nut combo many of these cheesecake recipes call for. For mine I decided to use this delicious granola cereal we sell, No-Grain-Ola to add a little more flavor, and chew to the crust. This granola actually has carrots, prunes, coconut, almonds, and salt as it's only ingredients, so you don't have to worry about extra sweetness. 

After creating the cashew filling, I realized the fresh blackberries I had in the fridge would be the perfect addition to some, so feel free to spruce these up with anything you have on hand. 

Here's how to make it

You'll need:

A silicon candy mold, or small muffin tin

For filling:

1.5 Cups raw cashews (soaked in water for 1 hour)

1/4 Cup coconut cream (the solids from a can of coconut milk)

1-3 Tbsp honey, to taste

2 Tbsp water

1 Tbsp coconut oil

Optional: handful of berries, more honey

For crust:

10 small-med pitted dates (soaked in water for 1 hour)

2/3 Cup NoGRAINola or granola of choice

 

Begin by adding the granola to a food processor, and chopping into a course grind. 

Add to a small bowl.

Pulse the soaked dates in a food processor after draining from the water, and chop into fine pieces, almost a paste.

Mix the granola and date together to form somewhat of a dough. 

Divide the mixture into 6 or 8 even scoops and press into a flat layer in your mold. This will be the crust.

 

Add cashews to a blender with 1/4 cup coconut cream, 2 Tbsp water, and blend. Add some lemon juice here to give yours the tang of a cheesecake. Omit if desired. Blend until a thick but creamy consistency is achieved, then scoop into a small bowl. 

Melt 1 Tbsp coconut oil over low heat then add to the mixture. Stir well. 

Add honey, 1 Tbsp at a time, until desired sweetness is achieved. Pour evenly into the molds over the crust layer. I used about 2 Tbsp per bar for the 6 mold I have. I poured the rest into candy molds, to make bites of "just the filling."

If you want to add berries, take a handful and place in a small pan over medium heat. Add a few Tbsp water and a drizzle of honey and bring to a boil. As the berries soften, mush with a fork, keeping the heat high to turn the water, honey, berry juice mixture into a gel. Strain out berries and reduce the liquid until somewhat thick, drizzle over the cashew filling, and stir to combine. 

Freeze for an 2-3 hours, carefully pop out of the molds, and serve. Refrigerate or freeze when not eating. 

 

Posted on July 23, 2017 by Barefoot Provisions

#cake, #cashew, #cheesecake, #coconut, #dessert, #glutenfree, #paleo, #primal, #raw, #recipe

Paleo Citrus Cake

Posted on April 18, 2017 by Barefoot Provisions

Paleo Citrus Cake

Here's how baking in my kitchen goes. 

1. think about flavor and texture I want.

2. Think about how I will achieve that.

3. Get frustrated because baking is science.

4. Find an old recipe I've done and rework it (likely a reworked recipe itself where someone else did the initial ratio science) to fit the flavor profile I'm going for. I LOVE South Beach Primal's Mug Cake so I use a similar ratio when creating new cakes. 

5. Cross my fingers until the timer goes off.

Luckily, I had success this time. 

I had a box of Ojai Pixie tangerines, a sweet, sunshine citrus from Melissa's Produce in my kitchen and wanted to try a dessert with them so I used my old muffin recipe to create these mini orange loaves.

Here's how to make it

To make these, you will need:

for the glazed oranges to top:

1 medium citrus fruit (tangerine, orange, etc.) cut in half

1/4 cup + 2 tbsp water

2 tbsp honey

dash vanilla extract

 

for the cake:

3 eggs

1/4 Cup + 2 Tbsp (6 tbsp total) coconut flour

4 Tbsp honey

2 Tbsp nut milk

1 Tbsp coconut oil (melted)

1.5 tsp baking powder

1 tsp vanilla extract

juice of half of the citrus fruit

dash of salt

 

1. Slice the orange in half, then cut one half into slices. 

2. Add it to a small pan with the water, 2 Tbsp honey, 1 tsp vanilla and bring to a boil.

3. Simmer and let sauce thicken, carefully flipping halfway through and turn down heat as liquid evaporates. This will create a glaze once the ingredients have formed a syrup. 

4. Place careful on a sheet of parchment paper to dry/firm up.

5. Preheat oven to 325.

6. Combine all ingredients in a small bowl and mix into a batter. You can take a grater and use the zest of the citrus for more flavor.

7. Pour mixture into a small greased pan or muffin dish and bake for 15-30 minutes (depending on pan used) until you can touch the cake and feel it is firm.

8. Top with glazed citrus and let cool. 

Enjoy! 

Posted on April 18, 2017 by Barefoot Provisions

#citrus, #coconut, #coconut cake, #coconut flour, #glutenfree, #paleo, #primal, #recipe

3 Ingredient Paleo Matcha Ice Cream + Cookie Ice Cream Sandwiches

Posted on September 21, 2016 by Barefoot Provisions

3 Ingredient Paleo Matcha Ice Cream + Cookie Ice Cream Sandwiches

First off, let's get one thing straight. Ice cream is a health food for me. It's good for my health, my soul, my happiness. I didn't really think much of ice cream when I first went paleo, but over the years have found tons of dairy free options to suffice. Heck, I'm even down for some real ice cream now and then, as dairy doesn't affect me too much. However isn't it kind of amazing that you can create completely paleo ice cream at home, WITHOUT an ice cream maker?! 

No Churning Required

I was first introduced to the no churn method via a couple of awesome recipe blogs (Real Simple Good, and Minimalist Baker inspired my method) and was pretty psyched when I realized I could take that ice cream maker off my Amazon wish list. The basic method of making the ice cream here in both of these, plus tons of other paleo/vegan ice cream recipes is essentially freezing whipped coconut cream. Word of warning here, if you don't like coconut, don't even try these vegan/paleo dairy free ice creams because no matter how much flavor you add, you'll always taste the base, which is 100% coconut. 

After making my first batch of no churn paleo ice cream, I concocted this easy cookie dough for making ice cream sandwiches, and the result was delicious. 

Here's how to make it

Let's start with the MATCHA ICE CREAM! You'll need:

1 can coconut cream (refrigerate overnight.) Be sure to get coconut cream which is thicker than coconut milk. Try to find a brand with no added gums or sugar. 

2 Tbsp honey

2 tsp Matcha powder

optional: drizzle of vanilla extract

1. Start by scraping your coconut cream out of the can into a stand mixer (I've seen this part done in a blender, but haven't tried it this way. I'd try a stand mixer or handheld mixer.) Make sure no liquid gets out of the can, this will thin the cream too much. 

2. Begin whipping the cream to a fluffy whipped cream consistency. Drizzle in the honey, vanilla, and matcha powder, stopping to scrape the sides if needed, and whip until combined thoroughly and fluffy. 

3. Pour into a bread pan lined with parchment paper and freeze for a few hours until solid. Other recipes suggest that it's best when it's not TOO frozen, and still a little soft.  This stuff is best enjoyed at the soft, in between frozen and fridge cold fluffy texture, due to the nature of it's ingredients. It does not freeze well for long periods of time. It will still taste good, however it becomes much icier.

4. Enjoy!

To make this ice cream into Cookie Ice Cream Sandwiches (makes 4), you'll need:

1 batch of Matcha Ice Cream (from recipe above) 

3/4 Cup Tigernut Flour

1 Tbsp ghee

1 Tbsp coconut oil

1 Tbsp coconut sugar

vanilla extract

1. Combine all of the above ingredients and make a large dough ball. This should be slightly moist and feel like cookie dough.

2. Roll out into a flat sheet on parchment paper, somewhat thin, then use a jar without a lid to cut out "cookies", kind of like a cookie cutter. After doing a few cut outs, take the scraps and make a new dough ball, roll out again, and continue to make the "cookies" until most of the dough is gone. I got 8 discs out of mine, with a little bit of dough leftover. 

3. If you want your ice cream sandwich cookies to have a doughy texture, go ahead and skip to step 4. If you want these to harden up a bit, refrigerate overnight.

4. When it's time to assemble the sandwiches, take the ice cream from the freezer and pull the ice cream out of the pan using the overlapped parchment paper.

5. Using the same jar you used for the cookies, heat the edges by putting it under hot running water, then use it like a cookie cutter in the ice cream. This should give you a disc of ice cream the same size as the cookies. You can cut this in half if it's too thick, to create two ice cream discs. 

6. Sandwich ice cream disc between two of your cookies and serve.

Posted on September 21, 2016 by Barefoot Provisions

#coconut, #healthy, #matcha, #paleo, #recipe, #sweets, #treats, #vegan

Crustless Pumpkin Pie Bites

Posted on October 09, 2015 by Barefoot Provisions

When you want all the melt in your mouth goodness of pumpkin pie, without the hassle of baking a crust, these bites will do the trick. Made with just a handful of simple ingredients, these will fulfill all your pumpkin pie cravings without the gluten, or time spent at the oven. These are best enjoyed cold, so they're a great option while you're still cooling down from summer.

These are loaded with good fats, from coconut and the use of Nikki's Coconut Butter, ghee, which gives them a little hint of that buttery flavor, and of course, everyone's favorite, nutrient dense coconut oil. You can omit the coconut sugar for a less sweet treat and to make these more low carb. And if you'd like some crunch with your pie bites, just sprinkle in a few of your favorite crushed nuts before freezing.

You will need:

1/4 cup Nikki's Vanilla Cake Batter Coconut Butter or Coconut Manna

2 tbsp pumpkin puree

1 tbsp coconut oil

1 tbsp coconut sugar

1 tsp ghee

1/2 tsp pumpkin pie spice

Mix over low heat, stirring until combined, then freeze in a silicon candy mold, or spread into a sheet on parchment paper (will create a bark when frozen and broken.) Freeze for several hours until mixture will pop out easily. If pouring onto a sheet of parchment, break up into pieces like a candy bark.

Posted on October 09, 2015 by Barefoot Provisions

#christmas, #coconut, #fall, #holidays, #nikkis, #paleo, #primal, #pumpkin, #recipe, #thanksgiving

Summer Strawberry Tart

Posted on June 23, 2015 by Barefoot Provisions

I've been making this recipe in my head for about 2 months now, waiting on strawberries to come full force into season. Lately they're everywhere here in Texas so I figured it was a great time to make it happen.

For the crust of this tart, I decided to use our newest flour, the Tigernut Flour. What is Tigernut flour? It's a flour made up of ground Tigernuts. TigerNuts are not actually nuts but small root vegetables which have a sweet and slightly nutty flavor. They are known throughout the world by different names, including nookon or chufa. A TigerNut by any name, however, is a little tuber with a great deal of superfood qualities. It is extremely high in fiber, phosphorus, potassium, and vitamins E & C. These are perfect for those who cannot eat nuts, and avoid almond flour for baking- this flour and these "nuts" may just become your new favorite.

For the filling, I decided to go against everything I knew (growing up our strawberry pies, albeit delicious, we're 100% composed of sugar and strawberries. I used coconut sugar rather than regular as it is lower glycemic, so you won't get that big spike in your sugar levels, which then drops, leaving you craving more. To bind the filling I used some nutritious gelatin, Vital Proteins Collagen Protein to be specific. Collagen protein is like the nutrition equivalent to bone broth- except a little more versatile. This is a 100% pure, pasture-raised gelatin powder. It will thicken in cold liquids, making it a perfect "jello" sub. The amino acids contained in gelatin are therapeutic and are identical to the protein found in skin, nails, hair, bones, cartilage, and joints. Plus, it's Gluten Free, rBGH Free, and Non GMO. SCORE!

For this slightly sweet, delicious, nutrient packed treat, you will need:

3/4 cup Tigernut flour

2 tbsp + 3 tbsp (divided) Coconut Sugar or Carazuc

2 eggs

1 pint of strawberries

2 tbsp Collagen Protein (Gelatin)

 

For the optional whipped topping, you will need:

1 can full fat coconut milk or coconut cream (chilled overnight in a fridge)

1-2 tbsp coconut sugar

 

Instructions:

Preheat oven to 350.

In a large bowl combine flour, eggs, and 2 tbsp coconut sugar.

Pour and flatten mixture into a cake pan (I used a spring cake pan which helped with clean edges) or a small pie dish. It will be like a thick cake batter so you will not get an edge, or crust with this consistency. For that, you can add more flour until a thicker dough is formed, then work into a pie crust.

Bake for 15 minutes at 350 until cooked through. Let cool.

In a blender, puree your strawberries with 3 tbsp of coconut sugar (more or less to your taste), then pour into a small pot and heat on medium over the stove. Once mixture begins to boil, quickly stir in the 2 tbsp of gelatin powder, continuously stirring to remove clumps, and let slightly bubble for about a minute before pouring into the cake mold, over the crust. 

Refrigerate for about an hour or until gelatin filling has completely set. 

Right before serving, pour your thickened coconut milk or cream into a cold mixing bowl and whip into a cream, slowing adding 1 to 2 tbsp coconut sugar to help thicken. I used a KitchenAid stand mixer, but a hand mixer should work as well. My coconut milk didn't thicken as well as I would have liked in the fridge (that thick fatty layer at the top is what you want to use!) but I still got a delicious creamy topping, that set long enough for serving a slice of tart. Slice your tart, top with whipped cream, and fest. I suggest keeping the whipped cream and tart separate as it will melt if you cover the whole tart in it- rather it is best to cream your slices as you serve them.

Keep refrigerated (if you don't eat the whole thing first!) and there you have it! I can't wait to come up with a million different ideas using this recipe as a base. I see many of these in my future, perfect for cookouts, showers, birthday's and more. 

 

 

Posted on June 23, 2015 by Barefoot Provisions

#coconut, #dessert, #nutfree, #paleo, #recipe, #strawberry, #tigernut, #tigernutflour

Chocolate Chip Cookie Dough Freezer Fudge

Posted on June 17, 2015 by Barefoot Provisions

 

Our Rawmio Chocolate Chip Cookie Dough Butter is one of the most delicious nut butters we've found in a while. We love that it's dairy free, gluten free, and junk free. Rawmio takes great pride in their organic, raw ingredients, and stone ground their nut butters for a smooth, creamy consistency. This one is speckled with chocolate chips made of raw cacao nibs, coconut sugar, and cacao butter, and swirled in the almond butter, maca, vanilla base. 

Not that you'll need anything but a spoon to enjoy this one, I love a good freezer fudge so I whipped up a batch using this new product, plus everyone's favorite, coconut oil! Coconut oil is great for a variety of things in the kitchen, and it’s full of health-boosting lauric acid and medium-chain triglycerides. Moreover it’s been shown to:

  1. Help with weight loss
  2. Boost energy and athletic performance
  3. Help with Alzheimer’s and cognitive function
  4. Have antimicrobial and anti-viral qualities
  5. Nourish the thyroid
  6. Help prevent candida overgrowth
  7. Boost the metabolism
  8. Make skin and hair softer

Ready for some fudge? 

First, slightly melt coconut oil, about a tablespoon, on low, to melt, but also to keep from burning. Swirl in a teaspoon of our Carazuc or coconut sugar, to slightly sweeten. 

When melted, add to a small bowl, and stir in a tablespoon of the Chocolate Chip Cookie Dough butter. Stirring while pouring, fill a silicon or greased candy mold with the blend and sprinkle with some coconut, or any other topping you might enjoy.

Freeze for about an hour, pop them out and enjoy this melt in your mouth, raw treat. 

Posted on June 17, 2015 by Barefoot Provisions

#coconut, #dessert, #paleo, #paleo fudge, #recipe

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