Root + Savor

Connecting with food in a healthy way

Karis Alex

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Guide to Eating in St. Paul + Minneapolis

I LOVE going out to eat. It’s totally all about the experience for me. So I’m always looking at the atmosphere to see the lighting and tables and art and all things cozy. Some of the time I’m being too picky and say, “Oh I could totally make this at home” or “this needs wayyyyy more spice.” And then sometimes I get FOMO cause there is a new restaurant in town and I haven’t tried it and everyone seems to be talking about it! My husband will remind me, “It’s ok to be regulars at a restaurant or coffee shop!” And so I have a little back pocket of my favorite places, and yes, of course there are so many more to add to this list BUT I’m going to share with you my highlight reel of places to eat and cafes to enjoy a cuppa 🙂

Best happy hour:

Red Cow- can’t beat their amazing wings (I order 1/2 Japanese sticky + buffalo bone in wings), tuna avocado crackers

W.A. Frost- ricotta cheese bruschetta + ribs Kyatchi- best prices on sushi!

World Street Kitchen- out of this world lettuce wraps

The Naughty Greek- get the family style gyro platter

Next on my list: Augustines, Jax Cafe, Kiku Bistro, Bardo

Most romantic:

Cafe Lurcat- go on a Sunday night and get their date night special + sit on their back patio and feel like you are in Italy

Spoon and Stable- the most amazing pot roast I’ve ever had

Bachelor Farmer- nordic style feel + all the cozy foods

Forepaugh’s- sit on the front patio or explore the beautiful, old house!

Next on my list: Italian Eatery, Mucci’s Italian, Martina, Terzo, Tenant, Grand Cafe

Best hidden gems:

Chimborazo- incredible food here!

PinKU Japanese Street Food- love their small plate options making it a great place for lunch

Next on my list: Kinhdo Restaurant, Karta Thai, Khao Hom Thai

Best breweries:

Sociable Cider Werks- habanero cucumber + other amazing seasonal beer

Fair State Brewery- the roselle sour

Baushaus Brew- great patio for large groups

Next on my list: Flat Earth Brew, Able Seedhouse & Brewery, Modist Brewing Company

Best brunch:

French Hen Cafe- order the Banh Mi Benedict + Flapjacks

Bellecour- the best cocktails and pastries (macaroons and chocolate almond croissant) + French toast

The Copper Hen- just the cutest inside the cafe

The Buttered Tin- classic, amazing breakfast

Alma Cafe- stay for the incredible pastries, mochas + cocktails

Colossal Cafe- can’t even with the sourdough pancakes, bacon + egg biscuit sandwich, and coffee is fantastic

The Lynhall- if you haven’t been here yet I don’t even know why. Sandwiches, burgers, pastries, oh my!

Next on my list- Holman’s Table, Cook Stp, Martina, Birchwood Cafe

Best coffee shops:

Salty Tart- cappuccinos are so good

Kopplins- always using organic espresso + milk

Northern Coffeeworks- my favorite cortado

Quixotic- their seasonal drinks are always on point

Dogwood- if you love a light roast espresso, then this is your place!

UP Coffee Roasters- fair trade organic coffee

Next on my list: Botany, Parallel, Fairgrounds Coffee and Tea

Fun vibe:

Psycho Suzi’s- right on the river plus you feel like you are in a jungle

HaiHai- love the lettuce wraps and all the fun decor inside

Young Joni- because pizza is never overrated and their back bar is fun for the winter!

Bar La Grasa- you need to order the crab toast!

Zen Box Izakaya- amazing Japanese food with such a fun atmosphere

It’s Greek To Me- I may be partial to this place (we had their food at our wedding!) but you feel transported to Greece when you are here and we order family style

Best view:

Red River Kitchen + Cityhouse- view right on the river + food truck and long picnic benches great for groups of people

4 bells- cool view of the city + great cocktails (food is ok)

The CoV Wayzata- beautiful view of the water + go at happy hour and order their fish tacos and shrimp (weekends are crayyyy busy!)

Best Tacos:

Al Centro Tacos NE- sit outside with barbacoa lamb tacos and a pitcher of margaritas

El Taco Riendo- located on Central Avenue (then stop by Fair State Brewery and check out their patio!)

Next on my list: Maya Cuisine

Best homestyle:

Revival- fried chicken Tennessee hot and Mac ‘n’ cheese

Best drinks:

Norseman Distillery- they have a great bonfire pit for the fall!

Tattersall Distillery- love their patio

Spoon and Stable- Yes, they get to be on here twice! their Cosmopolitan + Moscow Mule is always my favorite

What are some of YOUR favorites restaurants in the Twin Cities?

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Keto Chocolate Truffles

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These creamy, nut butter Keto Chocolate Truffles are made with only 4 ingredients! Perfect for a dessert or chocolate fat bomb snack!

Keto Chocolate

What I love about these keto chocolate truffles is that they require zero double-boilers or a fancy candy thermometer. They are fool proof and easy to make.

Ingredients you’ll need:

-cocoa powder

-nut butter

-coconut oil

-sweetener (optional)

Then you can go from there and add some fun toppings like flaky sea salt, cinnamon, cacao nibs or slivered almonds. Or even some freeze dried raspberries, coconut flakes or chia and hemp seeds!

I’ll often get inspiration by walking through the chocolate bar aisle in the health food store. And then I’ll want to buy all the pretty packaged chocolate but then remember I can make it at home! 

Here I’ve just used an ice cube tray that is rubber on the bottom for an easy pop out! I store these chocolates in the freezer or fridge because the coconut oil gets a little melty when left out for too long. Then you can transfer the chocolate to a mason jar and have a chocolate truffle whenever you want 🙂

If you are a dark chocolate fan like me, then you’ll love these! If you aren’t so much of a 100% dark chocolate kinda person, have no fear, cause you can add stevia or maple syrup or honey and AS MUCH AS YOU WANT. Okay, but don’t go overboard, cause really, that nut butter makes it so creamy and a lil sweet that you really don’t need a lot of extra sweetener.

If you are on the Keto train right now, these are the perfect snackers with no added sugar. What also makes them Keto is they are low carb. I’ve only tried using organic liquid stevia but I’m sure you could try other varieties out there too. Remember, you just need a few drops of liquid stevia because it’s very concentrated.

Really, why wouldn’t you always have these keto chocolate truffles on hand? I don’t know why I wouldn’t either. So, looks like I need to make another batch 🙂 And if you are on the chocolate kick, may I suggest making my chocolate peppermint fudge?

The great thing about these chocolate truffles is that the recipe is loose enough to make room for variations. If you’d prefer to use grass fed butter rather than coconut oil, the texture of the truffles will be that–a little more buttery and chewy! Or if you want to try adding a little bit of heavy cream or coconut cream (start out with 2 tbsp) then you’ll also get a similar smooth texture. You can also opt out completely from the nut butter or even use less of the amount. But why would you do that? Alright, we have an action plan here now.

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Keto Chocolate Truffles

Servings 16

Ingredients

  • 1/2 cup coconut oil or grass fed butter
  • 1/2 cup cocoa powder
  • 1/2 cup almond butter or other nut butter cashew butter would be really creamy!
  • 1/4 tsp stevia or other sweetener to taste adjust measuring if using liquid
  • optional toppings coconut flakes, freeze dried strawberries, hemp seeds

Instructions

  1. Melt coconut oil or grass fed butter on low heat. Stir in almond butter until fully incorporated. Mix in cocoa powder until dissolved.

  2. Add stevia and taste the chocolate mixture. Then pour chocolate into a glass measuring cup with a spout and divide into the rubber ice cube molds. Place in freezer until fully solid (about 45 minutes). Pop the chocolate truffles out, place them in a mason jar and store in the freezer or fridge!

  3. Fun pptional add ins are flaky sea salt on top of chocolate molds (place in freezer for a couple minutes to get a little solid before topping with sea salt so it doesn't drop), chia seeds or cacao nibs! 

Recipe Notes

Storing the chocolate truffles in the fridge will give them a softer texture than in the freezer. If keeping for a few weeks, store in freezer to last longer. 

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How to make your own Elderberry syrup + benefits

Learn how to make homemade Elderberry syrup and all the health benefits!

elderberry syrup

Elderberries, another name Sambucus, are packed full of properties to fight colds, flus, inflammation, sinus pressure, and allergies to name a few. It’s why I’ve been making my own elderberry syrup and take a few tablespoons a day when I’m feeling sick. Even when you may already have sickness, it’s a good idea to take elderberry syrup to relieve the symptoms and speed up recovery.

Elderberries contain:

  • vitamin C
  • vitamin A
  • vitamin B6
  • potassium
  • iron

Be sure to check out more health benefits of elderberries.

Ingredients + benefits in Elderberry syrup:

  1. dried elderberries
    • see above*
  2. water
    • to soak up elderberries and make the syrup. Simmers on the stove and reduces to 1/2 of original volume.
  3. star anise
    • kills off bacteria, fights flus and high in antioxidants
    • high in vitamin C + other compounds
  4. cinnamon stick
    • high in antioxidants, anti-inflammatory properties, fights infections and viruses
  5. raw honey
    • natural allergy relief, boosts immune system, contains disease fighting flavonoids
    • be sure to buy raw honey vs. conventional honey. Raw honey cannot be heated about 95 degrees, contains bee pollen, is not filtered or highly processed and free from other additives.
  6. fresh ginger
    • anti-inflammatory properties and fights off bacterial infections

5 from 1 vote
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Elderberry Syrup

Ingredients

  • 1/2 cup raw honey
  • 1/2 cup dried elderberries
  • 2 cups water
  • 1 (2) inch piece ginger, sliced or 2 tsp dried ginger
  • 3 star anise
  • 1 cinnamon stick
  • 1 tsp whole cloves

Instructions

  1. Slice the raw ginger into pieces.

  2. Add elderberries, water, ginger, star anise, cinnamon and cloves to a large stock pot and bring to a boil. 

  3. Reduce heat to a simmer and allow to cook for about 30-40 minutes or until the liquid is reduced to about half. Note that you won't measure "half" in the pan as there are the berries that take up quite a bit of volume. 

  4. Remove from stove and allow to cool. Mash the berries in the mixture to get any remaining liquid. Pour through a strainer into a bowl. At this point you can add the honey once the liquid is cool. 

  5. Store in a mason jar in the fridge. 

  6. Take a tablespoon when needed!

Recipe Notes

I've found these ingredients online on Amazon or at a local health food store. 

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Kauai adventure

Kauai hadn’t been on our list of places to visit. But when we saw photos this past January, we thought this is the island to go to! We knew a few of our friends had gone and the pictures looked stunning.

This trip felt like our second honeymoon and to be honest, was probably even better!! We were so excited to explore the whole island, putting lots of miles on the Jeep! Everywhere we went, I found myself snapping photos on my iPhone, videoing roads of canopy trees, and awing at the deep green forest of Kauai. We will never forget this trip!

Kilauea Lighthouse Kalihiwai beach

We might have forgotten to put on sunscreen!

We booked our flights through airline miles and started planning the trip just a few months before hand. If you are looking at booking an Airbnb, I’d definitely plan in advance as places are gone quickly on the island. We ended up staying at the Marriott resort (which we loved) and got a great discount through a friend.

Our view from the hotel room at the Marriott in Lihue. We would definitely stay here again We enjoyed margaritas and fish tacos at the restaurant Dukes next to the hotel. Plus, the pool and jacuzzi have a beautiful view of the ocean so just a prime spot all in all. 

We came to Kauai the week after the flooding in the North happened. Due to all the rain, many of the hikes were closed, including the Na Pali coast. The only way to view it was from a plane or boat. We chose both!

Our boat tour included snorkeling, however, the waves were super rough this day and it was unsafe to swim. We still saw some incredible views of the coast and enjoyed our afternoon ride on the water.

Kauai has waterfalls EVERYWHERE. It’s absolutely gorgeous so don’t miss out hiking these! Many of the areas do not have specific signs on where the hike is because it’s all at your own risk. We found that most of the “paths” were doable, just pretty muddy from the rain. It’s way easier just to to take off your shoes:)

Wailua Falls (see photo from above further into the post)

We loved our air tour over the island! The best part was getting to see the Na Pali coast from the sky. We were curious about the doors off helicopter tour, but it was little pricey for us this time!

Wailua Falls 

Waimea Canyon

One of my favorite things to do when in a new city is visit ALL the coffee shops, which we totally almost did 🙂 I was not very impressed by the Kauai coffee roasters (probably because I like my coffee super strong) but we really enjoyed all the artisan coffee shops and tried out their espresso. I’m always either ordering espresso over ice with milk, cappuccino or cortado!

—Driving around the island—

  • North (Hanalei)
    • Kilaluea lighthouse & town
    • Queens bath
    • Kaupea beach
    • Hideaways beach (next to St. Regis)
    • Kalihiwai beach
    • Anini beach
  • Where we ate
    • Kalalea Juice Hale-yummy acai bowl
    • Makana Terrace at the St. Regis- go for sunset drinks & sushi!
    • Harvest market- another yummy acai bowl
    • Federico’s Hanalei- Kosta ordered a seafood burrito
    • Trilogy-amazing Inteligentsia espresso
      • next time: Pat’s Taco Truck, Chicken in a Barrel, Sushi Girl, Hanalei Bread Co. & Coffee, Bar Acuda (higher end tapas)
  • East (Lihue, Kapaa)
    • Wailua Falls-hike to the bottom
      • next time: Opaeka Falls, Waimea river kayak
  • Where we ate
    • NOM Kauai-the best chicken & waffles and yummy burgers!
    • Hukilau Lanai-our fancy night out (first time trying Filet Mignon & the mixed grill was incredible!)
    • Kauai Juice Co.-great kombucha on top & save your bottle for a discount on future purchases
    • Dukes-this restaurant was at our hotel so it was perfectly convenient, also amazing view of the water and great Taco Tuesday + happy hour!
    • HaCoffee bar- this coffee shop is close to the airport and has good iced espresso!
    • Java Kai-can’t miss this coffee shop in Kapaa! If the line is long then head to the back bar and order your coffee! I loved the almond cortado and also came back for an iced espresso with cream. Enjoy your coffee by the beach or take a walk in town while doing some shopping!
      • next time: Fish Express (right by the airport), Porky’s Cart, Tiki Tacos, Cafe Portofino (fancier), The Spot (go for acai bowls), Small Town Coffee Co. and Lapperts Ice-cream
  • South (Poipu)
    • Poipu Beach
    • Kauai tree tunnels (gorgeous quick drive!)
    • Shipwreck beach
    • Maha’ulepu Coastal Trail
      • next time: Kekaha Beach Park, Polihale State Park
  • Where we ate
    • DaCrack-ordered pork tacos
    • Kalaheo Coffee Co. & Cafe-great breakfast spot
    • Little Fish Coffee-my favorite acai bowl and the cutest town!
    • Aloha Roastery-fancy artisan coffee in a beautiful setting
      • next time: Beach House Restaurant (go at sunset), The Eating House 1849, Koloa Fish Market (poke bowls), Makai Sushi (local favorite) and Loco Coco Save Ice (fresh fruit syrups!)
  • West (Waimea)
    • Waimea Canyon Hike
      • next time: Kokee State Park and Pihea Trail
      • Eats: Island Taco and Ishihara Market for poke

We received this restaurant recommendation from a friend and I’d highly recommend it. I would totally go back. Fancy night out at the Hukilau Lanai restaurant (probably the best meal we had on the island!!)

Filet mignon with the most incredible gravy sauce. Melt in your mouth like butter.

I can’t even tell you all the names of the fish but wow so flaky and the coconut sauce was perfection.

Lava chocolate cake and Lappert’s ice-cream capped off the night.  

Even when it was rainy & cloudy, it was a beautiful walk along the beach!

We went off roading a few times (lots of trails around!) and fully took advantage of driving as close to the water as we could get. Actually, there are beaches that you can drive on further west that we didn’t get to!

So we went to a Luau. And it was very Luau-y but ya gotta do it when you are in Hawaii and the experience was worth it! We saw some peacocks, walked around the beautiful gardens, ate a lot of yummy teriyaki beef and enjoyed the beautiful dancing.

ACAI BOWLS. Just really couldn’t get enough of these. Like I think I had 4 in 7 days. And they were just sooooooo good!

Most of our time was spent beach hopping. Meaning, driving to a beach, walking around, taking lots of photos, and enjoying the sun. The water was truly so beautiful, but most of the places weren’t safe to swim in from the flooding. We still loved exploring and discovering the beauty of Kauai!

Alright, our last night was spent watching the sunset from the St. Regis in Princeville at the Makana Terrace. Yes, the drinks and apps are pricier, but guys, the view here is just stunnnnnnning. Spend the afternoon in the town Kilauea (make a stop at my favorite coffee shop Trilogy!) and then come to the Makana Terrace and hour before sunset (you’ll want a good spot on the balcony!)

All in all, I would definitely go back to Kauai. The best part is renting a car and just driving around the island, stopping at different food trucks a long the way, walking through towns and enjoying the beaches!

 

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Paleo Crispy Baked Chicken

Who loves fried chicken? It’s probably one of my favorite meals. My whole family knows it. We didn’t got out to eat often when I was young. When my Grandparents would visit from California, they’d take the whole family out to lunch. All six kids and two parents, which makes sense why we didn’t go out to eat often unless Grammy and Papa came to visit 🙂

My favorite thing to order would be the classic mashed potatoes and creamy corn and fried chicken. Only it would be buffet style so obviously all you can eat (for a six year old, not sure if they got their monies worth!) but I sure did at the ice cream station! Now that I’m older, not a lot has changed. I still love a good crispy, golden, southern fried chicken. Anyone who is from the Twin Cities knows what I’m talking about. Ever heard of the restaurant Revival? It has won my heart.

The thing that has changed, is I’m probably not going to eat all the fried chicken at the buffet, because, well you can handle a little more chicken when you are young! So, what I’ve created here is a fried chicken rendition that actually isn’t fried. It’s baked. Which 1) means less work, and 2) less dishes to wash, and 3) well baked has coined the term “healthier” so maybe it’s just that! Either way, you are going to love it.

What makes this chicken paleo friendly? It’s the crackers that give it the extra crunchy, almost corn flake texture (anyone grow up eating these?! Me!) But I definitely chose my crackers wisely. Meaning, I didn’t lose out on the flavor but found some paleo ones for you! My favorite ones I’ve tried is from the brand Simple Mills. You can buy them for cheap at Costco or your local health food store. If you like a little kick, I’d recommend the Jalapeño Sprouted Seed Crackers.

Then all you need to do is crush up those crackers and whisk a few eggs and dredge the chicken in all of this goodness. What a fancy free happy weeknight meal!

Plus, don’t forget the ghee or butter if you aren’t paleo! Cause you know you need that golden, baked chicken and you get that by adding all the healthy fat. Don’t fear the fat people. If you’d rather use extra virgin olive oil, that would probably be fine too. Might give it a bit of a different flavor but I’m sure it’d be wonderful!

And if you are like me, you need some potatoes with your crispy chicken. You could add sweet potatoes drizzled with olive oil and sea salt with some cinnamon or a few yellow potatoes sprinkled with pepper, salt & parsley! Also, you probably already know I’m a HUGE fan of roasted veggies, so basically just add those to the mix! I love me some cauliflower and broccoli action. Plus butter, or ghee, or extra virgin olive oil, you know, whatever is your thaaaaaaang. And of course some crunch so making my paleo broccoli cabbage coleslaw would also me totally appropriate.

Nothing is stopping you now from making all the crispy, crunchy, buttery, chicken cause hello comfort golden food, I see you right here!

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Paleo Crispy Baked Chicken

Prep Time 10 minutes

Ingredients

  • 4-5 chicken thighs*, boneless
  • 4 tbsp ghee or grass-fed butter if not paleo
  • 1/2 tsp sea salt
  • 1 tsp paprika
  • 1 tsp pepper
  • 1/4-1/2 cup gluten free crackers, crushed I used Simple Mills Crackers Jalapeño
  • 2 eggs, whisked
  • 1 tsp dried parsley, basil, sage optional
  • 4-5 small sweet potatoes (or yellow if not paleo) optional
  • extra virgin olive oil

Instructions

  1. Preheat oven to 400. 

  2. Crush up crackers (I placed them in a bag and used a rolling pin) and measure out 1/4-1/2 cup (depending on size of chicken thighs).

  3. In a bowl, add all the spices and crushed crackers.

  4. In a separate bowl, whisk 2 eggs.

  5. Pat and dry chicken thighs with a paper towel. Make sure they are flattened out so they cook evenly (they are often folded together in packaging). Then dip each one into the egg wash, then the cracker season mix. 

  6. Place the chicken on a baking sheet with parchment paper or I used a ceramic one here. Then divide 4 tbsp of ghee or butter on top of the chicken. 

  7. If you want to add potatoes, slice them into quarters, place them in a bowl and add some olive oil, sea salt, and pepper to coat. Place them on the same pan as the chicken. 

  8. Bake the chicken for 30-40 minutes (breading will be a golden color and potatoes will be crispy!)

  9. *You could also use chicken tenders or other boneless chicken. I just like the flavor of chicken thighs. 

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Paleo Cauliflower Fried Rice

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Low carb Paleo Cauliflower Fried Rice is a great weeknight dinner and easy meal prep option for the week! Made in one skillet and comes together in under 15 minutes!

Cauliflower is definitely the “in” food right now. Cauliflower pizza crust, cauliflower smoothies, roasted cauliflower, cauliflower “cream” sauce, and of course cauliflower rice to name a few. I love plain old frozen cauliflower for an easy vegetable side dish with my wild caught salmon for a great weeknight dinner. But sometimes it’s fun to get creative and think about all the fun ways you can use cauliflower!

If you’ve never tried paleo cauliflower fried rice before, it’s a great low-carb alternative to white or brown fried rice. You can substitute cauliflower rice for topping with curries, stews, sauces, really anything you’d serve with rice. Even though I don’t specifically eat low carb, I’m always in for sneaking veggies into dishes! Plus you are basically making a veggie stir fry but with that comforting, savory, take-out-style paleo cauliflower fried rice.

If you have a food processor then I’ll tell you how to make the rice. If you don’t, most grocery stores now, like Trader Joe’s, will sell a frozen bag of riced cauliflower. So, all you need is a head of cauliflower and then you cut the stem off and cube the rest of the pieces like pictured. It’s really just a rough chop so it can fit in your food processor.

 You’ll see here that the cauliflower rice will get very fine and so depending on the size of the “rice” that you want you can process it for 30 seconds to a minute. You don’t want to over process it because then the rice will get mushy (same thing with cooking, it really just needs a light steaming if you are using fresh cauliflower).

If you are a fried rice fan then don’t forget to add fresh garlic and fresh ginger! I’m telling you it really makes the difference here in flavor. Plus you are getting awesome benefits from the garlic and ginger (read more about why here!) And here is an introduction to coconut aminos if you haven’t already heard about it. Coconut aminos is made from coconut tree sap and salt. It’s great for those who are avoiding gluten (in traditional soy sauce) or soy in general. The flavor is very similar to soy sauce or tamari, with the same umami flavor.

You might be wondering, what is umami? Well, I’m sure you know how there are the flavor notes sour, salty, sweet and bitter. But did you know there is a fifth basic taste? In the early 1900’s, a Japanese professor discovered a component in chicken stock or broth called glutamate and found this flavor to be called “umami.” So there you have it! And if you are curious about the science behind umami, you can read more about it here.

What I love about this recipe is that is doesn’t take a lot of time to make. If you want to save a step, buy a bag of frozen mixed vegetables like I did here. But, if you need to use up the veggies you have in your fridge, definitely dice them up and sauté them with onions at the beginning! I like finding a blend of carrots, peas, corn and green beans.

cauliflower fried rice with veggies

This recipe has a lot of “optional” add ins because I wanted to still keep this recipe easy to whip up! This cauliflower fried rice should be something that you can throw together in no time for a weeknight dinner or meal prep option.

cauliflower fried rice with eggs

If you have some shredded chicken on hand, then go for some extra protein and add that in too! And when adding in the eggs, just push the rice off to one side and then add the beaten eggs to the other side and cook until they are set.

cauliflower fried rice in a bowl
paleo cauliflower fried rice in a bowl

Happy paleo cauliflower fried rice making!

If you make this recipe, be sure to tag @rootandsavor on instagram and follow along on Facebook!

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Paleo Cauliflower Fried Rice

Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 4 servings
Author Karis Alex

Ingredients

  • 1 head cauliflower or 12 oz frozen cauliflower rice
  • 12 oz frozen veggies i.e. carrots & peas
  • 2-3 eggs, beaten
  • 1 tbsp olive oil
  • 1 tsp sesame oil
  • 2-3 tbsp coconut aminos or soy sauce
  • sea salt & pepper to taste
  • 1 onion, diced (optional)
  • 1 tsp turmeric (optional)
  • 1 tsp rice vinegar (optional)
  • 1 tbsp fresh grated ginger or 1/2 tsp dried (optional)
  • chopped green onion and chicken (optional)

Instructions

  1. Roughly chop up a head of cauliflower so that it fits in the food processor. Blend it until the cauliflower is approximately the size of rice (or use a frozen bag of cauliflower rice!)

  2. (If adding onion) Heat a large cast iron pan on medium heat with olive oil. Once hot, add onion and fresh ginger. Sauté for 5-7 minutes or until onions are transluscent. Then add frozen mixed vegetables and cauliflower rice and cook for 2-3 minutes or heated throughout. 

  3. Push cauliflower rice off to the side and add beaten eggs to the other side of the pan. Cook until the eggs are fluffy and then mix everything together. Turn heat to low and add coconut aminos or soy sauce, sesame oil, optional spices and season with sea salt & pepper. Top with sliced green onions and if you want extra protein, some cubed or shredded chicken! I also love serving with seaweed too1 

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Creamy Broccoli Soup (Paleo)

Wholesome, creamy broccoli soup roasted in the oven and then blended!

This past year I’ve been totally into soups. I’ve found them so fun to make, adding in all sorts of spices to get the most incredible flavors. I’m also totally into one-pan meals and crock pots and pressure cookers. Easy-peasy but healthy kinda cooking.

So in walks this Creamy Broccoli Soup which happens to be paleo! Plus it’s a roast-all-the-things-on-the-pan and then just blend it right up kinda meal. Told you I was into this stuff.

I’m not joking you. Just frozen organic broccoli I bought from Costco, several garlic cloves, chopped onions and bacon all on one pan and roasted in the oven. Then it gets blended! But not the bacon. No, definitely keeping those as bacon bits please. Because all the fancy “Broccoli Cheddar Cheese Soup” gets bacon crumbles on top. And I’m also all about the garlic plus when it gets roasted and then you don’t even need to chop it because the blender does all that work for you.

Maybe I’m also just a major fan of my Blendtec blender and I’m making all the things in it. Guys, it’s such a powerful kitchen tool! And I even got rid of the food processor because I use this for everything. If you have a smaller blender then just maybe do two different batches of blending so you don’t overfill it. Also, pro tip, do not add super hot liquid to the blender unless you want an explosion…all over your white kitchen walls 🙂

And, if you don’t have a blender, a food processor would work or an immersion blender. I’ve always wanted to try an immersion blender because it does require one less step since you can just blend it up straight in your soup pot!

This gets all the creamy texture but without the dairy. Yes, you guessed it! Coconut cream. The difference between coconut milk and cream would be very similar to heavy cream/cheese and whole milk. Adding in the coconut cream, well, will get it extra creamy. But if you have coconut milk on hand, that would be fine, just add less of the broth at the end. Also, if you want your soup to be less thick/more thick you can determine how much chicken or vegetable broth you’d like to add.

This soup would also be perfectly acceptable to serve with a thick slice of sourdough bread and melty grass fed butter or ghee. And if you have fresh parsley on hand then sprinkle away!

Mmmm, crispy bacon, seriously don’t leave this one out.

And like I always say with soups, “They get better with time.” Meaning, don’t be afraid if you have leftovers in your fridge or if you feel like freezing half in a mason jar (best “canned” soup!)

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Creamy Broccoli Soup (Paleo)

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 4 servings
Author Karis Alex

Ingredients

  • 4 slices uncured bacon
  • 1 pound broccoli florets (frozen or fresh)
  • 1 yellow onion, diced
  • 4-5 garlic cloves
  • 1 can coconut cream
  • 2 cups chicken broth
  • 1/2 tsp sea salt
  • 1/8 tsp cracked black pepper
  • 1/2 tsp oregano, thyme, turmeric optional

Instructions

  1. Turn oven on to 375.

  2. If broccoli is fresh, cut into bite size florets. Peel onion and dice. Peel garlic cloves and leave them whole.

  3. Arrange bacon slices, broccoli, onion and garlic cloves on a large baking sheet. Drizzle with olive oil. Place in oven for 20 minutes, or until bacon is crispy. 

  4. Add can of coconut cream, 1 cup broth, onion, garlic cloves and half the amount of roasted broccoli to a blender on high speed until creamy. 

  5. In a dutch oven or large soup pot, add 1 cup broth on low-medium heat on the stove, with the rest of the roasted broccoli. Then slowly pour in the blended broccoli soup to the pot.

  6. Season with salt and pepper. Serve with crumbled bacon pieces and garnish with parsley!

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How To Make Vanilla Extract

Learn how to make your own homemade vanilla extract with only 2 ingredients!

I don’t know about you, but if I can find something to make from scratch, I really want to try it. Okay, and that sounds crazy, because, well, everything you can make from scratch. But I’m talking about the things that are in my life, like the basics. Think of my recipe for easy paleo mayonnaise or how to make bone broth or maybe making my sunflower butter instead of buying a jar from the store. One of the first “make it yourself” recipes I used was homemade chocolate. And you know what? They were sooooo good. The difference between me making chocolate or buying from the store is really not about time (cause it’s so easy!) but about convenience or because I want to try a new flavor.

So I’m telling you here, making vanilla extract might not be about because it’s so quick, since it takes time to sit on the shelf, but more about the process and the flavor. The “I-just-made-that-vanilla-extract-in-the-cookies!” and you are so proud because the cookies are just incredible. Or when you are adding this concoction to my caramelized banana steel cut oats and to my gluten-free chocolate chunk skillet cookie and everyone tries it you can tell them, ” I just made that vanilla extract 6 months ago.”

Wait a second, 6 months? Yea, at least.

Okay, get me on this. Time will tell. The longer you let the vanilla bean pods sit in the vodka, the more the flavor will be extracted! That’s why we start making it now, so it can be ready…errr…um…in 6 months.

Now let’s get to the variety of vanilla bean pods. I bought Tahitian vanilla beans on Amazon online because they were a bit cheaper. However, I’ve heard that using the Madagascar bourbon vanilla beans are excellent for a deeper, richer flavor. I’ll have to try that next time around! Also, there is a difference in grade A vanilla beans (used for cooking) or grade B (used for extracting). Compare and contrast, or just spend the few extract dollars and buy the grade B vanilla beans and see for yourself that the flavor is higher quality! Either way you are saving money by making your own vanilla extract.

Then you’ll choose your vodka, which I bought mine from Costco. Obviously, you don’t need a large amount, so if you have a different kind of alcohol on hand, like brandy, rum, or bourbon, then go ahead and use that. Just make sure that it’s not flavored!

Slice the vanilla bean pod lengthwise, then place them in your tall, brown, glass jar. And now you’ll have vanilla extract to use in your favorite baked goods, coffee, pancakes, smoothies, shakes, creamers…

I could go on.

Just be patient, and wait for 6 months (or longer!) I promise you, it’s worth it!

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How to Make Vanilla Extract

Servings 8 ounces

Ingredients

  • 8 ounce glass tall jar preferably dark
  • 4-5 vanilla bean pods
  • vodka

Instructions

  1. Split the vanilla bean pods by slicing lengthwise. Scrape out the flecks of seeds into the jar (I love the seeds in my baking!)

  2. Place the vanilla bean pods into the jar (tall jar is best so they fit, if not just cut in half). 

  3. Pour the vodka into the jar, place the lid on top and let sit in the back of your cupboard for at least 6 months!

Recipe Notes

I like to add 4-5 vanilla bean pods for every 8 ounces of liquid. You can also try out using rum, brandy, or bourbon instead of vodka. Just make sure that the alcohol isn't flavored!

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Turmeric Bone Broth Latte

Make this warming, golden Turmeric Bone Broth Latte for all the health benefits!

Would you believe me if I told you that this is one of my favorite drinks? Because it’s totally true. I didn’t think a turmeric bone broth latte would be a dreamy source of comfort and joy. But look at me now. Caught with a mug of blissful, golden frothiness and nothing can stop me from drinking this all year ’round.

And you better believe all the benefits of turmeric. It is a powerful anti-inflammatory spice, contains antioxidants, beneficial for the gut lining and supports probiotic growth, and can be taken as a natural painkiller. You already know how much I love bone broth and if you haven’t already done so, go check out my post on how to make bone broth!

This drink is incredible for boosting your immune system, aiding in healthy digestion, beneficial for heart health, and so much more. Curcumin is the active ingredient found in turmeric. It’s also fat soluble which makes it great to add in the coconut oil or grass fed butter for full absorption in this drink. You’ll want to make sure that when you are taking turmeric/curcumin supplements or just adding to your favorite dishes, that you find black pepper in the list of ingredients so that you can reap all the benefits! It’s best to take it with black pepper, containing the compound piperine, which enhances the absorption of turmeric/curcumin.

And now you know why this drink is not only so tasty, creamy, frothy but also so nutritional awesome for you! I hope you enjoy making this golden beverage!

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Turmeric Bone Broth Latte

Prep Time 5 minutes
Cook Time 2 hours
Total Time 2 hours 5 minutes
Servings 1 servings

Ingredients

  • 1 cup bone broth*
  • 1 tbsp coconut oil or grass fed butter or ghee
  • 1/2 tsp turmeric
  • 1/8 tsp of black pepper aids in turmeric absorption
  • pinch of sea salt
  • 1/2 tsp other spices like ginger, rosemary, thyme optional

Instructions

  1. Pour a cup of bone broth in a sauce pan on medium heat. Take it off the stove just before it boils. 

  2. Add bone broth and coconut oil/butter to a blender until frothy. Pour into a mug and then stir in turmeric (don't add to the blender because it stains!) Add a dash of sea salt and my personal favorite a pinch of cayenne pepper and ginger!

  3. *Make the bone broth ahead of time and then in freeze cubes so you can use for the future!

Recipe Notes

Check out my post to make bone broth (or you can buy from the store)!

How To Make Bone Broth (2 Ways!)

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Coconut Butter

Make this delicious 2 ingredient coconut butter for all things toast, lattes, curries, chocolate and the list goes on!

Have you heard of coconut butter? The fancy stuff in jars that sometimes describes it as manna? Because, well, it might just be that.

Creamy, buttery, coconut spread…really what’s not to love? It’s so versatile used in cooking for sauces like curry or placed spoonfuls in your matcha lattes or fruity tropical smoothies. And definitely paired with peanut butter on toast and have you even tried mixing it into a homemade chocolate bark?

And all you need is a food processor/blender and unsweetened coconut shreds. There are a few other ingredients like a bit of coconut oil for getting a more creamy consistency and some almond/vanilla extract for a hint of nuttiness and sea salt because that’s gotta happen.

The first time I heard about coconut butter I knew I needed to have it. But I couldn’t find myself to buy the jars when I could make it. So, I literally had this giant bag of coconut flakes for months waiting to be made into butter. I just thought it was so daunting and put it off for so long. You know, but you are totally up to making a fancy soup and chopping up all the things and braising and sautéing but no, coconut butter is just too advanced.

Finally, I pulled out the bag and mustered up the courage to pour two cups of shreds into the food processor. And then I just pressed the button. And the only babysitting was scraping down the sides every few minutes. And it was so easy! And so delicious not to have in your pantry/fridge.

How cute would this be for a gift? Plus, you could step it up a notch and make chocolates for Valentine’s Day and add this to the mix! Or add to your favorite chocolatey brownies. Maybe make my chocolate chunk skillet cookie and spread a layer of this on top? Possibilities, guys, just never ending.

Coconut butter might just be your new favorite spread. I dare you to go make it! Just find out for yourself that this is creamy, delicious, coconutty straight up manna.

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Coconut Butter

Ingredients

  • 2 cups unsweetened coconut shreds
  • 1 tbsp coconut oil
  • 1 tsp almond or vanilla extract optional
  • sea salt to taste

Instructions

  1. Add unsweetened coconut shreds to a food processor and blend for about 10 minutes, scraping down the sides every several minutes. It can take about 10-15 minutes to blend and get a creamy consistency. I've found that adding 1 tablespoon of coconut oil helps to get it smooth, but leaving it out is optional. 


  2. You can also add almond or vanilla extract and some sea salt to taste!

  3. Store in a mason jar in the fridge, or if using within a couple weeks the cupboard is fine. 

  4. Enjoy spreading on toast, in your lattes, or mixed into your favorite homemade chocolate bar!