COOKING BASICS
Whipped Cream
*Refer to “Substitute Ingredient List” for healthy ingredient recommendations
Ingredients:
- 2 cups raw cream, heavy whipping cream, or coconut whipping cream
- 2 tsp vanilla
- 1-2 Tbsp sucanat, maple, or honey for sweetness
Instructions:
Whip the cream with hand-held mixers or in a stand mixer until it begins to form peaks, 3-5 minutes.
Once peaks have formed, add the sugar and vanilla.
Mix until desired consistency is reached.
PIE CRUSTS (CLASSIC)
*Refer to “Substitute Ingredient List” for healthy ingredient recommendations
Ingredients:
- 2 1/2 C pastry flour (GF King Arthur All Purpose flour blend)
- 1 tsp salt
- 1/2 C + 2 Tbsp butter or coconut oil, softened
- 1/2-3/4 C water
Instructions:
Mix dry ingredients together and add butter. Mix with work until well combined and crumbly.
Slowly add 1/2 to 3/4 C water until consistency is reached.
Divide dough into two portions and separately roll out.
Place one crust into a well-oiled (coconut oil) glass pie dish.
Bake at 350° for 10 minutes.
Let cool before adding pie filling.
Pour the pie mixture of choice into the prepared crust, cover with the second crust, crimp edges, and cut holes in the top of the pie shell.
*Can make and bake ahead of time. Simply bake and let cool, cover with parchment press plastic wrap over top, and form to the crust. Freeze or refrigerate until needed.
PIE CRUSTS (SOURDOUGH)
Ingredients:
- 2 cups all-purpose einkorn flour (280 grams) (or GF King Author All Purpose blend)
- 2 teaspoons sugar (8 grams)
- 1 teaspoon salt (11 grams)
- 1 cup cold butter, cubed (227 grams)
- 1 cup sourdough starter discard (285 grams)
Instructions:
In a large bowl, combine flour with salt and sugar.
Work in the butter, being careful to not over-mix.
Add in the starter and stir until combined.
Divide the dough in two shape each half into a disk and wrap it in plastic wrap. Chill in the fridge for at least 2 hours or up to 3 days.
Sprinkle a clean countertop with flour and roll out the dough until it is approximately 12″.
Drape it over a 9″ pie plate.
Cover with parchment paper and add pie weights (or add beans for weight) and bake for 10 minutes at 350 degrees
Remove parchment and weights and let the pie cool
Add pie filling of choice
Roll out the other half and drape it over the filling
Trim the excess.
Crimp the edges and add design to the middle for steam release.
THE PERFECT SMOOTHIE
SHEET PAN VEGETABLES
Ingredients:
- 3 Tbsp Olive Oil
- Vegetables of choice (about 3-4 of choice): asparagus, squash, zucchini, mushrooms, onion, bell peppers, green beans, broccoli, cauliflower, carrots, sweet potatoes, brussels sprouts
- 3/4 teaspoon dried oregano
- 3/4 teaspoon dried crushed rosemary
- 1 teaspoon dried thyme
- 1 teaspoon dried basil
- salt and pepper to taste
Instructions:
Preheat oven to 400 degrees
Wash and roughly chop all your veggies. Throw them onto a baking sheet and toss with olive oil and seasonings until everything is well-coated
Cook for 30-40 minutes or until desired tenderness
Serve with any dish!
*keep in the fridge or freezer to throw into any meal to make your life easier
SOURDOUGH PIZZA CRUST
Ingredients:
- 1/2 cup sourdough starter (113g)
- 4 cups flour (einkorn or spelt is best) (600g)
- 1 1/2 cups water (354g)
- 2 tsp. salt
- 2 tbsp olive oil (26.6)
Instructions:
Add the ingredients to a stand mixer bowl on the morning of pizza night.
With a dough hook, mix the dough on medium speed until the dough passes the windowpane test, which might take up to 10 minutes.
Place in an oiled bowl and cover with a lid or plastic wrap. Rest at room temperature for about 8 hours.
Preheat oven to 475.
Divide the dough into 4 equal sections and allow to rest while you prepare your toppings.
Roll out on a lightly floured surface. I like to create a bit of a ridge around the outside for hand-stretched thickness.
Spread pizza sauce and top with your favorite toppings.
Bake for 13-15 minutes (I like to use a preheated pizza stone or cast iron skillet but you can also use a pizza pan.). Finish off with a 3-minute broil to achieve the browning on top of the crust.
Notes
Be careful not to over-ferment the dough. This will leave you with a sloppy mess. If you can't bake it after 8 hours of fermentation, place it in the fridge to bake later.
This dough can be made days or even weeks in advance. If you plan to use it within a few days, place it in the fridge in an air-tight container until ready to use. Freeze the dough after rising for up to 2-3 months
PALEO FLOUR BLEND (ALL PURPOSE)
Can be used as a 1:1 substitute in any recipe calling for flour.
Ingredients:
- 3 cups almond flour
- 1 1/2 cup arrowroot flour
- 3/4 cup coconut flour
- 3/4 cup tapioca flour
Instructions:
Mix all the ingredients together in a large bowl.
Use as a substitute for recipes requiring flour.
Store in a glass container or in the freezer.
Notes:
When measuring flour it is important to use dry measuring cups and fill the cup so you can smoothly level off the top with a knife.
SALMON 2 WAYS (STOVETOP & BAKED)
Stovetop Salmon
(double the recipe for easy leftovers or keep in the freezer for another day)
- 2 Salmon fillets
- 2 Tablespoons Olive oil or Grass Fed Butter
- 1/2 lemon
- Salt and Pepper to taste
Instructions:
Pat dry the filets with a paper towel and coat them with salt, pepper, and lemon juice
Heat a large skillet over medium heat and oil the bottom of the pan. Cook salmon for 3-4 minutes on each side
Baked Salmon
Pat salmon dry with a paper towel and season with salt, pepper, and fresh lemon juice.
Place on a sheet pan lined with parchment paper or coated in avocado oil cooking spray.
Bake at 450F for 12-16 minutes or until the internal temperature reaches 145F (I highly recommend using an instant-read meat thermometer when cooking meats)
Enjoy with roasted vegetables such as asparagus, zucchini, and peppers, or atop a fresh Caesar salad!
Nutrition Facts Servings: 2 Amount per serving Calories 356% Daily Value *Total Fat 25g 32% Saturated Fat 3.6g 18% Cholesterol 78mg 26% Sodium 79mg 3% Total Carbohydrate 0.2g 0% Dietary Fiber 0.1g 0% Total Sugars 0g Protein 34.6g
Vitamin D 0mcg 0% Calcium 63mg 5% Iron 1mg 6% Potassium 687 mg 15% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
PASTA
The number one rule to cooking great pasta is to heat the water to a rolling boil before adding the noodles. Add a generous amount of salt to the water. The water should taste like the ocean. If you skip this step, your pasta will not have as good of a flavor.
Once your salted water is to a rolling boil, add your pasta and set the timer for the amount of time indicated on the package. When the timer goes off, take out a noodle or two and taste them. Pasta should still be firm, not soggy, but should not be crunchy or stuck in your teeth.
Drain the pasta and add a drizzle of olive oil or a tablespoon of grass-fed butter. Salt and pepper to taste.
Delicious as a side dish or to be used in any recipe
Notes: try Lentil or Chickpea pasta for a more nutritious option - they cook and taste the same!
BROWNING GROUND MEAT
Browning meat is an easy and basic skill to learn that is versatile for many recipes.
This technique is for any ground meat (beef, turkey, or chicken)
Heat your skillet or pan to medium heat and toss your meat into the pan. Cook and stir so the meat won’t clump up until there is no pink remaining.
Use in recipes such as spaghetti, sloppy joes, chili, tacos, and patties, the list could go on and on!
Stovetop Basmati Rice
Ingredients:
- 1 cup basmati rice
- 1-2 tablespoons olive oil
- 1 ½ cups water
- kosher salt
Instructions:
Put the rice in a bowl and rinse with cold water 4 to 5 times or until the water runs clear.
In a medium cooking pot or saucepan, heat the olive oil over medium-high heat. When the oil shimmers a bit, add the rice. Toss for a bit until the rice is well coated with the oil. Season with a good pinch of kosher salt.
Add the water
Bring the water to a boil. Turn the heat to low and cover the pot and leave it alone for 15 to 20 minutes. The rice will cook through and absorb all the water.
Turn the heat off. Leave the rice covered and undisturbed for 5 more minutes. Fluff the rice up with a fork and serve.
Notes: try seasoning the rice with Tumeric and Saffron or Lime and Cilantro to add as a side dish to any meal
BAKED CHICKEN
Ingredients:
- 4 organic pasture-raised boneless skinless chicken breasts
- 2 tablespoons avocado oil
- 1/2 teaspoon sea salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried thyme
Instructions:
Preheat oven to 400 degrees F.
Lightly grease a baking sheet with avocado oil or line it with parchment paper
In a small bowl, mix together all seasonings
Pat chicken breasts dry with a paper towel and lay them across the prepared sheet pan. Drizzle each with more avocado oil and sprinkle the seasoning mixture onto each. Coat both sides well.
Bake uncovered for 40-45 minutes or until the internal temperature reaches 165 F.
Remove from oven and let rest for 8-10 minutes before serving. Enjoy atop a salad, with roasted veggies and rice, or however, your heart desires!
Notes: I highly recommend using a Digital Meat Thermometer for accuracy https://www.thermoworks.com/thermopop/?avad=184698_b30815e11
Nutrition Facts Servings: 4 Amount per serving Calories 133% Daily Value *Total Fat 2.4g 3% Saturated Fat 0.2g 1% Cholesterol 65mg 22% Sodium 310mg 13% Total Carbohydrate 1.3g 0%Dietary Fiber 0.6g 2% Total Sugars 0.2g Protein 26.2g
Vitamin D 0mcg 0% Calcium 9mg 1% Iron 1mg 6% Potassium 36mg 1% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.