Tuesday, November 26, 2013

5 Minute Personal Paleo Chocolate Cake

Ok so here's another place where the "mostly" part of Mostly Crunch comes in. I make this in the microwave. I try to use it as little as possible but sometimes I just REALLY want some cake...and fast. I do want to try making it in the convection oven but it hasn't happened yet.

I love sweets. LOVE. This is a 4 ingredient chocolate cake, and I didn't really time it. But it's only in the microwave for like 35 seconds so maybe it's a 3 minute cake. Maybe I will time it one day and change the title. For now, let's just have some cake.

5 Minute Personal Paleo Chocolate Cake
  1. Mix all ingredients together until well combined.
  2. Microwave for 30-35 seconds
  3. Let it cool....this is the hardest step!
  4. Eat.

When you microwave it for the lesser time you end up with a warm cake batter goo around the edges in the small ramekin and in the center in a mug. It's almost like it's part molten lava cake. Those are divine!






Monday, November 25, 2013

EPX Body Cardio GIVEAWAY!

I am giving away a month supply of EPX Body Cardio!

For a little background information on what EPX Body is check out this post or this website.

EPX Body Cardio exists to address the depressing fact 2900 American’s die every day from heart failure.  It is founded on the best clinical science from Dr. Ignarro and Dr. Murad and their work on nitric oxide in the cardiovascular system which won them the Nobel prize.

 
The main ingredient is L-Arginine, an amino acid found in fresh vegetables, garlic, green tea, meats and fish. (Hint hint, eat more of those things and less processed foods.) In the body Arginine converts into Nitric Oxide which then widens and relaxes arteries allowing blood to flow more easily. EPX Body Cardio also contains another amino acid, L-Citrulline, which helps produce more L-Arginine among other things.
More and more doctors and scientists are seeing the astounding health benefits of increasing L-Arginine intake. It is a vital amino acid and is considered one the most important discoveries in preventing and reversing cardiovascular disease.
Nitric Oxide is absolutely crucial to our health and is regarded as the most significant molecule in the body because it reduces stress on the heart, regulates blood pressure, improves circulation, and reduces plaque in blood vessels. It's the body's built in way of preventing heart attacks and strokes.
Here’s a quote from 1998 Nobel Laureat Louis Ignarro, Ph.D.: "Repairing the damage wrought by cardiovascular disease without risky and often ineffective surgery had long been considered impossible. I was awarded the noble prize in Medicine for making that thinking obsolete. Now we know we can reverse cardiovascular impairment naturally – with the body's internally manufactured 'wonder drug' nitric oxide."
 
There are medical published clinical studies scientifically proving that nitric oxide created by arginine will do the following:
  • Increasing blood flow throughout the body by widening the blood vessels
  • Reverse the hardening of the arteries by softening the blood vessels
  • Overcome most high blood pressure by relaxing the blood vessels
  • Prevent and reverse atherosclerosis, coronary artery disease, heart attack, stroke and peripheral artery disease by inhibiting and melting away plaque.
More benefits of L-arginine based on scientific research and clinical studies:
  • Decreases/lowers/reduces: blood pressure, elevated serum triglyceride levels, ulcers
  • Increases: human growth hormone (anti-aging), energy levels to a more youthful state
  • Improves:
    • diabetes and reverses damage caused by diabetes
    • asthma
    • irritable bowel syndrome
    • osteoporosis
    • outcome of cancer treatment
    • outcome after bypass surgery
    • Alzheimer's
    • long-term and short-term memory and cognitive functions
    • prostate function
    •  libido and sexual function
    • renal (kidney) function
    • muscle performance
  • Alleviates:
    • obesity and facilitates weight loss
    • cirrhosis, helps to detoxify the liver, and liver malfunction can occur as a result of arginine deficiency

As if that’s not enough, there’s an amazing ingredient called AstraGin that is a proprietary, all natural plant based formulation derived from highly purified Panaxnotoginseng and Astragalus membrenaceus. AstraGin increases chemicals in the human body called “transporters” and “mRNA”. These chemicals determine how much or how little specific nutrients are absorbed into the intestinal cells and therefore how much is available to our bodies.
EPX Body Cardio is formulated to help people who have high blood pressure, blood sugar issues, gastric bypass, athletes, body builders, etc…even those looking to lose and melt away fat.
There are other ingredients that I didn’t even get to highlight too! Feel free to go to www.epxbody.com/karrie for more information about the product before entering!

****This contest is for ONE MONTH supply of EPX Body Cardio. The contest begins Monday, November 25th at 12am CST and will end Friday, November 29thst at 12am CST. It is open to residents of the contingent 48 states.****
a Rafflecopter giveaway


 

Tuesday, November 19, 2013

Zucchini Carrot Potato Latkes


I used to get one of every magazine. Ok not every one but a lot. And when I was pregnant with my first I had to make room for the baby. So I went through my 3462396 magazines and ripped out the articles and things I wanted to look at one day. This recipe if from that stack. Because fast forward 4 years later and I am doing another phase of organizing (all that matters is that I am making slow steady progress...at least that's what my present day mom side tells my type A side...I'm not type A, I just have a streak....I digress) and it popped up again with its delish looking picture. I have kept it on my desk for the past week with plans to make them and tonight was the night!

The bonus for not having the recipe handy until now is that I was able to make it a healthy version. We don't do a lot of white potatoes anymore, but every now and then we do, and we don't feel bad about it.  Especially when they are made in a healthy way.

What the heck are latkes? Basically they are potato pancakes, made from grated potatoes. I'm pretty sure they are of Jewish origin? Maybe someone can enlighten me in the comments...

Zucchini-Carrot-Potato Latkes

  • 2 organic yellow potatoes
  • 1/2 organic smedium zucchini (smedium = small/medium...compliments of my husband)
  • 2 organic carrots
  • 2 organic green onions
  • 3 free range organic eggs, lightly beaten
  • 1/2 c almond meal
  • heaping tsp Himalayan salt
  • several twists of freshly ground black pepper
  • other seasonings of choice (I used 1 tsp organic parsley, 1/2 tsp organic turmeric)
  • Bacon fat (from nitrite/nitrate free, uncured bacon)

  1. Shred zucchini, carrot and potatoes (after rinsing and cutting off the ends, no need to peel)
  2. Roll up the vegetable mixture in a kitchen towel and squeeze out as much juice as possible. It helps to twist the towel to make the ball tighter and tighter, but I still had to use my hands and squeeze in several different spots
  3. Put drained vegetable mixture into a large bowl and add the rest of the ingredients
  4. I mixed with my hands until it was all combined
  5. Heat bacon fat (a few tblsp) in large frying pan
  6. Form mixture into golf ball sized rounds with your hands and add to pan with slotted spoon
  7. Use spatula to flatten balls into pancakes. I was able to fit 4 pancakes in my pan.
  8. Cook about 3 minutes on one side then flip to cook another 2ish minutes. They should be a nice golden brown on each side.
  9. Transfer to a paper towel to drain
  10. Repeat with the remaining mixture
There was still quite a bit of liquid left behind in the bowl when I was done. I blame my arms for being sore from doing at-home crossfit and a plank challenge. You should do those with me! I've hated working out since I graduated high school until roughly a year ago when a friend and I started at-home crossfit and 30 day (insert type here) challenges. They have push up, sit up, squat and plank challenges....and many more. Just pick one to do every month! I love it! Any time you want to do one you tell me and I will join you....and we will curse yet embrace that fantastically painful soreness.

So back to the latkes....My husband wanted sour cream with them and said they tasted just like potato pancakes. We don't do much dairy anymore so we had them sans sour cream and they didn't seem lacking at all.

We ate them with our Turmeric Roasted Carrots and Brussels Sprouts with Bacon and Apple recipes! Mmmmmm!

I will get a better picture. There's this thing that happens with real life...couldn't get many pictures because the house was hungry! 



And we had almond butter cups for dessert! Recipe coming!

In true health,
Karrie







Thursday, November 7, 2013

Easy Sesame Paleo Crackers Recipe

These sesame paleo crackers are incredibly easy and tasty! This is also a three year old approved paleo snack. Score! I have been on a homemade everything kick for quite a while. I wish I would have tried homemade crackers sooner rather than later. There's a wheat thin recipe floating around out there that I need to perfect. Well, minus the wheat. So a wheatless thin recipe then I guess. I LOVE wheat thins and I miss them. Those are next up for homemade paleo crackers in this house.
Easy Sesame Paleo Crackers
  • 1 1/2 cups almond flour/meal
  • Dash Himalayan salt (I love Mountain Rose Herbs)
  • 1/2 cup sesame seeds
  • 1 whisked egg
  • 1 tablespoon olive oil
 Directions:
  1. In a large bowl, stir the almond flour, salt, sesame seeds, eggs and oil until well combined
  2. Line large baking sheet with parchment paper
  3. Place dough in the center of the sheet
  4. Cut another piece of parchment paper and place it over the dough
  5. Roll dough out between the two pieces of parchment paper, until it's nice and thin.
  6. Remove the top paper and cut the dough with a pizza cutter into 2 inch squares
  7. Bake at 350° for 10-12 minutes until they start to brown
  8. Cool and eat up!
This paleo crackers recipe is based off of Elena's over at Elena's pantry. Go have a peek there; she has some excellent recipes!

Layered Sausage, Sweet Potato & Egg Paleo Breakfast Bake

You can thank paleo recipe creator extraordinaire PaleOMG, for this one. I tweaked it to my liking. And it made me drool before I even tweaked it. Now I need to make it once a week....and I'm starting to drool at the thought right now. Lot's of drooling going on here, that actually happens a lot with paleo food (probably because of the bacon).
This is basically her Meatza made extra heavenly.
Some people initially find breakfast hard when going paleo and giving up all that unhealthy cereal (even that expensive "healthier" stuff is no bueno!). I think you will find this a fantastic addition (or start!) to your go to paleo breakfast list.

Layered Sausage, Sweet Potato & Egg Paleo Breakfast Bake
Ingredients
  • 1lb Breakfast Sausage
  • 7 eggs (1 egg as the meat binder, the rest for the top)
  • 8 slices of bacon, diced
  • 1-2 (depending on the size) sweet potato or yam, diced small for fast cooking
  • 1 leek (all of the white and however much of the green you want) mandolin sliced
  • 3 garlic clove, minced
  • 2 handfuls of spinach
  • 1/4c diced fresh chives
Instructions
Preheat your oven to 350 degrees.
  1. Place your breakfast sausage and one egg in a 8x8 glass baking dish and mix with your hands until the egg is fully incorporated.
  2. Press down until it's nice and even. Then put in the oven for 8-10 minutes. 
  3. While the meat is cooking, cut up your bacon and cook in a medium pan until it starts to crisp. Remove with a slotted spoon and place on a plate with a paper towel to soak up excess fat. Try really hard not to eat it all. Pour the remaining excess bacon fat in the pan into a jar, leaving about 4 tablespoons in the pan.
  4. Add your sweet potato and cook for about 6 minutes in the bacon fat (um, paleo rules), stir frequently....don't go "checking FB for a minute" and then 15 minutes later remember you were cooking breakfast and not looking at Grumpy Cat MeMes
  5. Add the leek and garlic and cook another 4 minutes. While that's finishing take out your meat (if you haven't already) and pour off the excess fat. 
  6. Double check that your sweet potato is softening.  If it isn't give it a couple more minutes. If it is, add your sweet potato/onion mixture to the top of the meat. 
  7. Throw two handfuls of spinach in the pan and cook a few minutes until wilted. Add the spinach to the sweet potato layer. 
  8. Crack 6 eggs on top, wherever looks good to you. 
  9. Sprinkle on whatever bacon you managed to not eat while making everything else. Did I mention you get to eat a ton of bacon when you go paleo?
  10. Put it back in the oven for about 10 minutes or until eggs are cooked the way you like. (Or scramble them before adding them to the top if that's how you like 'em!).
  11. Let cool as long as you can stand it then sprinkle on freshly diced chives
  12. Eat it up right nice!


This might be the best paleo recipe I have ever had. It's time to create a post about what paleo is, yes, I agree. In short, it's meat without all the yuck (antiobiotics, hormones, etc), no dairy, no grains and no artificial or processed foods. There's definitely more to it but that's the jist. When you eat paleo you eat a whole lot of whole living foods. And your body does the happy dance!

Turmeric Roasted Carrots {Paleo}

Turmeric Roasted Carrots
If you don't already have turmeric in your spice cabinet, you might want to grab some after you learn just how extra amazing it is for you. It's that nice looking yellow-orange colored spice found in a lot of Indian, Thai and Persian foods. I don't eat a lot of those kinds of foods, so I'm always looking for ways to get some turmeric in our meals. So far my favorite way is in eggs and on roasted carrots. I could eat an entire bunch of turmeric roasted carrots myself, no problem.

Before we get to the recipe, lets look at why turmeric is so amazing and what it can do for you.
Curcumin is the "active ingredient" in turmeric and it also gives it that beautiful color. It has been refered to as a complete well-being tonic as it:
  • Controls blood sugar
  • Fights cancer
  • Increases metabolism
  • Clears plaque
  • Boosts immune system against stress
  • Helps maintain healthy G.I. tract
  • Supports bones and joints
  • Maintains healthy cholesterol levels
  • Promotes healthy blood and liver function
Turmeric also provides protective antioxidants (from curcuminoids) that
  • can be 5-8 times stronger than those in Vitamin E (and C!)
  • can be 3 times more powerful than those found in grape seed extract and pine bark extract
  • Strong enough to scavenge what is considered the most reactive of all oxidants, the hydroxyl radical
It promotes healthy skin by helping to
  • Cleanse skin and maintain its elasticity
  • Balance the effects of skin flora
Turmeric also assists individual cells by
  • Neutralizing substances that cause stress to cells
  • Maintaining cells integrity when they are exposed to environmental stressors
I mean the list just goes on....
  • Natural antiseptic and antibacterial
  • Reduces the risk of childhood leukemia
  • Natural liver detoxifier
  • Potent anti-inflammatory (therefore used to treat arthritis and RA)
  • Natural pain killer
  • Used in Chinese medicine to treat depression
  • Speeds up wound healing
More more more....
  • May slow and even prevent the progression of Alzheimer's
  • Shown to prevent prostate cancer and stop the growth of existing PC, when it's combined with cauliflower
  • Prevented breast cancer from spreading to lungs in mice
  • May prevent melanoma
  • May prevent metastases
  • Shown to slow progression of multiple sclerosis in mice
  • May aid in fat metabolism and weight management
  • Shows positive effects on pancreatic cancer
  • Shown to stop new blood vessel growth in tumors
  • Curcumin may delay liver damage that can eventually lead to cirrhosis
WOWZA! There's even more that I didn't list. So...get yourself some organic turmeric and try this recipe for Turmeric Roasted Carrots.

Turmeric Roasted Carrots Recipe
Ingredients:
  • 1 bunch organic carrots (try for multicolored carrots)
  • Organic Extra Virgin Olive Oil
  • Organic ground turmeric
  • Himalayan salt
Directions:
1) Cut the tops off the carrots and then rinse them. Don't peel them. That's right, don't.
2) Put them in a 9x13 glass baking dish (or whatever size glass baking dish you want...as long as they fit).
3) Drizzle with EVOO. Someone out there needs a measurement don't they? My best guess is 3 tablespoons. I just drizzle it all over them without measuring.
4) Sprinkle on turmeric. Say 1-2 tablespoons or so? Again, I just open the top and shake it on, covering them fairly well.
5) Add some Himalayan salt. 1/4- 1/2 teaspoon.
6) Take your hands and toss the carrots so as to coat them with all that good stuff. Your skin will be yellow-orange after. It washes right off.
7) Bake on 375F for 45-60 minutes

I toss them a couple times while they are cooking to help them to cook evenly.
I have even cooked these in the toaster oven when our oven was out and I HAD to have some because they are one of my most favorite things to eat.
Obviously you can cut them up to whatever size you want. I like easy. Which I guess is why I just drizzle, shake and sprinkle unknown amounts of everything on then toss it all up and pop them in the oven.
We aren't having them for dinner tonight, but now I wish we were.  I forgot to take a picture when I made them last time and had to stop everyone from eating them until I snapped a photo of the last 4 carrots.


ENJOY!

Simple Greek Chicken {Paleo variation)

Simple Greek Chicken Recipe
There are a handful of meals that my husband and I are bananas about when we dine out. I have a running list of these dishes to recreate healthier versions, because honestly the more I read, the more I cringe at the thought of eating out. There is a rampant problem with unnecessary additives in food and it's causing more problems than we can count. More on that later.
Greek chicken is one of those dishes. I finally got around to finding a recipe to try and after a couple healthier tweaks, basically hit the nail on the head. Of course now I'm kicking myself for not making this sooner because we will be having this twice a month at least.
The best part is how easy it is. No wait, the best part is the flavor, a close second is how easy it is.

Simple Greek Chicken Recipe
  • 3 pound whole pastured organic chicken cut into quarters or 6 chicken (bone-in is best)
  • 3 1/2 pounds of organic potatoes
  • juice from 3 medium organic lemons
  • 1 teaspoons of Himalayan salt
  • 1 heaping tablespoon of oregano
  • several turns of fresh cracked pepper
  • 8 cloves of organic garlic, finely chopped
  • 1/2 cup of organic olive oil
  • 1/2 cups of water
  • 2 tblsp pastured butter
  1. Preheat oven to 400°F
  2. Rinse the chicken and pat dry.
  3. Rinse the potatoes and cut into quarters, lengthwise.
  4. Combine lemon juice, salt, pepper, garlic, oregano, olive oil, butter and water in a bowl.
  5. Transfer chicken to a roasting pan or baking dish, and add potatoes, on and around the chicken.
  6. Add lemon mixture
  7. Roast uncovered at 400°F for a 20 minutes. Reduce temp to 355°F total of 1 hour
  8. Check internal temperature of chicken (165°F)
Leave out the potatoes to make it primal/paleo. Easy peasy.
*If using chicken check temp after 45mins at the reduced oven temperature*

Note: This recipe was tweaked from "Kotopoulo Skorthato: Lemon Garlic Chicken (with Potatoes)" on greekfood.about.com.

Simple Roasted Brussels Sprouts with Apple and Bacon {Paleo}

Simple Roasted Brussels Sprouts with Apple and Bacon
When I was growing up, my mom didn't like Brussels sprouts so we rarely ever had them. As my eating habits changed and I learned more and more and more and more about food and real nutrition I realized I had to bring these into my family's lives. I read an article in a magazine that did a vegetable show down basically, head to head comparing the most nutritional bang for your buck and those darn Brussels sprouts came out on top!
These tiny little cabbage looking things are REALLY good for you! They provide benefits like lowering cholesterol, detoxifying the body, preventing several types of cancer because of something extra special called sulforaphane and reducing inflammation.

I have found there's only a couple ways, ok maybe only one, I like to eat them and that's roasted and with bacon. Steamed or sauteed leaves them too mushy for me. I like the crunch of roasted veggies. Then of course when you add bacon to anything it makes it all the more tasty!! Then there's just something about adding in the apple that completes this side dish for me. Having said that, you might find you'd prefer to leave it out- my husband prefers it without the apple. So do your own experiment and see what works for you and yours!
Simple Roasted Brussels Sprouts with Apple and Bacon Recipe
  • 3 pounds organic Brussel sprouts
  • 1 large organic apple, diced
  • 4-5 strips -free* bacon, diced ( free means no nitrites/nitrates, uncured, pigs fed what they're supposed to eat, etc. Door to Door Organics carries some!)
  • 1-2 green onions, sliced
  • Himalayan salt and pepper to taste
Preheat oven to 425F
1) Bake the bacon on a large cookie sheet until starting to crisp, about 10 minutes.
2) While the bacon is cooking wash the Brussels sprouts, and trim the tips. Then cut in half lengthwise. If you have some extra big ones you might want to cut in fourths
3) Remove the bacon and place on paper towels to soak up excess fat. Place the Brussels sprouts in a bowl along with the leftover fat from the pan. Add salt and pepper to taste and toss to evenly coat.
4) Spread seasoned Brussels sprouts on cookie sheet and bake for about 15 minutes.
5) While that is cooking dice your apple and your bacon then add to the Brussels sprouts and cook another 10-15 minutes.
6) Keep an eye on the goods and toss them around to brown evenly. I like crispy, so I tend to cook even longer than I say I do. When they look brown enough for your liking take them out and add to a serving bowl. Sprinkle with the freshly sliced green onion and serve!

(Instagram via iPad picture...not the best quality!)

My Lasagna

My Lasagna Recipe
I've been researching food/nutrition in my spare time for the past 2 years or so. I have two boys under 4, so my spare time is elusive. But I've learned quite a bit and I've come to realize that I don't really fall under one of those lifestyle diets. Ya know, vegan, vegetarian, paleo/primal, etc. The closest thing I can come up with is "nourishing" or "c-r-a-p free." As I was typing this intro I realized I just need to make another post about all that. Ha!
So this is a lasagna recipe that's not paleo, or vegan or any of that, it's just c-r-a-p free food. It seems like everything is subjective these days, so MY definition of free food might be different than yours. Feel free to make changes to this recipe to your dietary liking.
My Lasagna Recipe
  • 1 lb organic grass fed ground beef
  • 1/2c fresh chopped parsley
  • 1 medium chopped onion
  • 1 box brown rice lasagna noodles
  • 2 cups raw mozzarella cheese
  • 2 small/medium zucchini, chopped
  • 10 oz baby bella mushrooms, chopped
  • 4 cups spinach
  • 28 oz jar spaghetti sauce
  • 1 tsp organic Italian seasoning
  • Himalayan salt
  • bacon fat
  • Sustainable red palm oil
  1. Pre-heat oven to 350F, fill large stock pot with water and cook lasagna noodles as directed. I usually undercook them and lay them out on wax paper until I assemble the lasagna
  2. Add 3 TBL Red Palm oil to a saute pan, once heated up add chopped zucchini. Once the zucchini starts to soften add 1 tsp Italian seasoning and chopped mushroom. Once mushroom starts to soften add spinach and cook everything until spinach is wilted. Pour veggies in a bowl and set aside.
  3. Brown ground beef in saute pan with a couple shakes of pink salt, remove beef with slotted spoon and most of the beef fat (leave about 2 TBL) then saute the chopped onion in remaining fat. Return the beef to the pan and add the chopped parsley. Mix in 3/4 of the jar of spaghetti sauce. Turn off heat and get ready for assembly!
  4. Add just enough of the meat mixture to mostly cover the bottom of your lasagna pan then add 3 lasagna noodles. Then spread half of the vegetable mixture on top of the noodles followed by half of the remaining meat mixture. Add a cup of mozzarella cheese on top of the meat. Lay down 3 more lasagna noodles, the rest of the vegetables, the rest of the meat and the rest of the cheese. Top it off with 3 more lasagna noodles and the rest of the spaghetti sauce.
  5. Cook that bad boy for about 30-40 minutes. I'm working on paying closer attention to cook times but...2 boys under 4.
I bet you'd like to see a picture of this all assembled and cooked and looking gloriously scrumptious. Well, I don't have one to show you, yet. The male folk in this house tend to want to eat when it's ready, so I don't always get to snap a picture before we get started. Real life happens a lot. I ~do~ have a picture of the veggie mixture because it was waving to me all excited about it's purpose, so I snapped a picture.


I made this lasagna recipe last night for our dinner with my mother in law. I didn't really create it in order to share it, but then I Instagramed those veggies up there and they started getting all these fans who wanted the recipe...so I typed it out just now. And there you have it. Is that how other blog posts and recipes are born?
So anyway, leave out the cheese if you don't do dairy.  Don't chop the zucchini and slice it long ways and use as lasagna noodles instead of the rice noodles if you don't do any grains at all ever. Or do something else to make it more to your liking!

We rather enjoyed it and are looking forward to the leftovers tonight. Maybe I can get a fancy pants picture of the leftovers before our plates are cleaned....

Homemade Plantain Chips {Paleo}

Homemade Plantain Chips
Oh my gosh. These are addicting! They are sweet, salty, crunchy and just delish!
  1. Cut top off plantain then slice as thin as possible with mandolin. (Or knife of you don't have a mandolin)
  2. Carefully remove the skins. (Keeping the skin on makes slicing way easier)
  3. Heat a few tablespoons of coconut oil in sautee pan then add a dozen or less slices of plantain.
  4. Cook about 2 minutes then flip to cook for another 2 minutes. It might take a little longer than 2 minutes depending on how thin/thick they are sliced. Keep a close eye- they can burn easily.
  5. Remove with spatula, place on paper towel and sprinkle with salt.
  6. Repeat for the rest of the slices.
Try not to eat them all!
I'm going to need these on the regular!


NOTE: Green plantains will make non-sweet chips, brown or yellow will make sweet!

Sweet Potato Hashbrowns {Paleo}

Easy Sweet Potato Hashbrowns

I love sweet potatoes. LOVE. I probably make them into hash browns once a week, sometimes two. I just love the sweet and salty combo when it comes to food.
These are even easier to make if you have a food processor and you just peel several potatoes and shred them up then toss in a container in the refrigerator then cook as often as desired throughout the week. It's just nice to not have to shred a tater early in the morning and toss them right in.
As I was trying to remember how I make these to share the recipe, I realized that I don't really make them the same every time.

Easy Sweet Potato Hashbrowns
  • 2 medium sweet potatoes, shredded
  • 1 sliced green onion (or leek or chives)
  • 2 tsp parsely
  • 1/2 tsp paprika
  • 1/4 tsp garlic powder
  • 1/4 tsp turmeric
  • 3 TBL red palm oil OR bacon fat
  • Himalayan salt
  1. Heat oil/fat in pan. 
  2. Add sweet potato. 
  3. Stir it all up to coat and when the sweet potato starts to get soft add the onion, parsley, paprika, garlic powder and turmeric. 
  4. Stir it all in and cook another 5 minutes or so. 
  5. Taste to test potato done-ness. 
  6. I sprinkle with the Himalayan salt when I'm about to eat it.


I use green onion or chives or leek depending on what I have. I like to add chopped bacon to it sometimes too (chop bacon, cook up right nice, remove to paper towel then continue on with recipe using that bacon fat!). Sometimes I use fresh parsley. Sometimes I use fresh garlic (like a nice big clove which I would cook in the oil for about 20 seconds before adding the sweet potato).

So there you have it! Sweet potato hash made your way!

Saturday, November 2, 2013

Under construction

I am in the middle of switching my blog to here from wordpress. In the mean time, please go to www.mostlycrunch.wordpress.com!