easy meal prep

Magic Maple Coconut Jelly

by Em · Apr 17, 2018

Maple coconut jelly squares are simply delicious and just the thing you need to refuel after a workout! They’re packed with collagen protein and healthy fats that love up your skin, guts and muscles. Super creamy and rich-tasting, while still being light means you won’t need a nap after treating yourself.

I’ve been eating some form of these for the entirety of my existence. My great grandma, Masao, would serve a similar version of these whenever we visited her in Oahu. I’m sure she’d be delighted that I’m continuing the tradition with a slightly modified recipe; I use grass-fed gelatin and replaced the refined cane sugar with pure maple syrup.

What makes these squares magic? Besides being simple, quick to make and delicious, the jelly magically sets into two layers: a clear base with a creamy top layer — Voilà!

For suggestions on what brands of coconut milk and gelatin I use and love, check out my Favorite Products list!

Maple Coconut Jelly: Make this gut-healing, muscle fueling, skin soothing snack that tastes amazing!

Magic Maple Coconut Jelly

This homemade coconut jelly is super creamy while still being light. You'll love the rich coconut flavor and the softly-set texture, and they couldn't be easier to make.

Prep Time 5 minutes

Cook Time 15 minutes

Setting Time 3 hours

Total Time 20 minutes

Servings 16 small squares

Ingredients

2 tbsp grass-fed gelatin
1 3/4 cups full-fat coconut milk
2 1/4 cups filtered water
1/2 cup maple syrup — or raw honey (local if possible) or 1 tsp stevia powder
a pinch unrefined sea salt
1 tsp raw vanilla powder — optional , or vanilla extract
1 tsp avocado oil or coconut oil — for greasing the pan

Tools

a medium-sized sauce pan
a 8" x 8" cake pan — in glass or food-grade silicone
a wire whisk
measuring cups & spoons
bee's wrap or another food wrap — to cover
a knife — for cutting into squares

Instructions

Start by placing a medium saucepan on the cold burner of your stove. Add in the coconut milk and water. Then, sprinkle the gelatin over the top of the liquids and whisk well until the gelatin is fully incorporated with no visible clumps. Set the burner to medium-high and bring the mixture to a boil, whisking occasionally to keep the mixture smooth.
Meanwhile, get out a 8"x8" cake pan and very lightly grease it with a bit of avocado oil or coconut oil. This step is important to ensure the jelly doesn’t stick to the pan. NOTE: Don’t use too much or the excess will float to the top of the jelly.
Once the mixture has come to a gentle boil, take it off the burner, and whisk in the salt, maple syrup, and vanilla (if using.)
Whisk for a couple minutes and then pour the mixture into the greased cake pan. If you want the jelly perfectly smooth on top, skim off any surface bubbles with a spoon.
Cover the top of the pan tightly, while avoiding any contact between the cover and the jelly. Chill for at least 3-4 hours until jelly is fully set. Once set, you can cut the jelly into squares and store them in an airtight container in the fridge. Eat within 4-5 days. Makes approximately 8-10 squares.

Recipe Notes

NOTE: If using raw honey, after stirring in salt & vanilla (step #3), set a timer for 10 minutes. This allows the mixture to cool enough to preserve the raw honey’s enzymes when we add it in. After 10 minutes, whisk in the raw honey until fully dissolved.

Prefer thinner squares? Or fun shapes? You can do it all with this recipe:

9" x 13" pan for thinner squares
food-grade silicone molds for fun shapes
ice cube trays for little bites (food-grade silicone works best)

Prefer firmer jelly? I like my coconut jelly on the side of just-set, like a panna cotta. If you prefer the texture of a firmer jelly, or need your jelly to be resilient to travel or slicing, start with small adjustments. Try adding just a little more gelatin, 1-1.5 tsp should work just fine.

This jelly is endlessly adaptable and takes on flavors well. Here are a few of my favorites:

Vanilla Bean Coconut Jelly with Fresh Raspberries: Once you pour the hot jelly mixture into the pan, add in 1 1/2 to 2 cups of fresh raspberries, and proceed as usual. The sweet/tart addition of raspberries can't be beat!
Golden Milk Jelly: Add in turmeric, ginger, cinnamon and black pepper during step #1. It's all of the benefits of Golden Recovery Milk, in a snackable form.
Orange Creamsicle Jelly: Replace 1 cup of the filtered water with freshly pressed (pulp-free) orange juice and up the vanilla to 2 tsp.
Hawai'ian Haupia Jelly: Toast coconut in the oven. Once toasted, toss with 1 tsp coconut sugar and a pinch of salt. When serving, top the already cut and plated squares with toasted coconut mixture. Although my great-grandma always served her jelly plain, in Hawai'i, coconut jelly is commonly served with toasted coconut.

Paleo Chicken Liver Pâté

by Em · Aug 14, 2017

All it takes is a good recipe to change your view of an ingredient, and today I bring you the most palatable liver pâté recipe I’ve tried. This recipe comes from a fellow NTP, Daniele Della Valle, who served as an assistant teacher for my class while I was in nutrition school. On an early morning of our weekend intensives, she brought in a big batch of pâté for us to snack on, and we all went bonkers for it – people who swore they didn’t like liver went back for seconds, then thirds.

What’s the secret?

It’s the alliums! The generous quantities of shallots, garlic, and onions make for a super-savory pâté that tastes like the base of a chicken soup: deep, rich, umami flavor that satisfies the palate. I make this pâté whenever I’m feeling low-energy, and I find it to be deeply nourishing, stress-reducing, and revitalizing to my body.

I like to serve this chicken liver pâté with toasted, grain-free bread or homemade paleo crackers. Sometimes I roll it up in nori sheets with thinly sliced cucumber and eat it like sushi. Today I’m serving the pâté as a veggie dip, as it pairs well with any raw, dippable vegetable. Swipe a radish slice with salted butter, then again with chicken liver pâté, and be prepared to swoon.

xo, Em

ps. Daniele wrote a book called, Happy Weight: Unlocking Body Confidence Through Bioindividual Nutrition and Mindfulness, and it’s all about self-love, positive body image, and real food nutrition. If you’re looking for a good read to support you on your health journey, this book is for you.

A garlicky, onion and shallot-rich pâté that tastes like the savory base of a chicken soup! Packed with nutrition and easy to eat - you're going to love it! | glownotes.co

5 from 1 vote

Paleo Chicken Liver Pâté

This super savory liver pâté is smooth, creamy and packed with flavor! Not a liver fan? Don't knock it until you try it — this recipe converts all non-liver lovers to this nutrient-dense powerhouse!

Prep Time 5 minutes

Cook Time 25 minutes

Total Time 30 minutes

Servings 10 servings

Ingredients

1/2 pound chicken liver — raw, organic, and pasture-raised
1/2 of a large sweet yellow onion — peeled and chopped
6 large shallot cloves — peeled and chopped
6 large garlic cloves — peeled and chopped
1 cup rendered duck fat — organic is best
1/4 cup coconut aminos
2 tsp apple cider vinegar
1/4 tsp sea salt

Instructions

Place chicken livers in a bowl and cover with filtered water. Using a spoon, or your hands, gently stir the livers under water to rinse them. Drain in a strainer placed in the sink.
Place a large skillet on the stove over medium heat. Add in the duck fat and heat until melted. Once melted, add in the onion, shallot, and garlic. Stirring gently, sweat the alliums until they're just translucent, about 5-8 minutes.
After that, turn the burner to medium-low and add the liver, coconut aminos and salt. Cook gently, stirring periodically and flipping the livers with a spatula so both sides brown evenly, another 5-8 minutes. Once livers are browned**, take the pan off the heat.
Cool the pan for 5 minutes, then transfer the mixture into a blender or food processor. Add in the apple cider vinegar. Blend until the pâté is smooth like mousse. Transfer the pâté into a glass container and let it sit in the fridge overnight, allowing the flavors to develop.

Recipe Notes

** Livers are done when they have firmed up a bit (you can check by pressing on one or two with your finger or the back of a small spoon), with their outsides clearly browned, and their myoglobin trickling out. If you're unsure, try temping them; the livers are done when their internal temperature reaches 165° F. When cooking meat, I often use a thermometer to double-check my work. I highly recommend this method if you're new to cooking meat, if your immune or digestive system is compromised, or if you're cooking for someone who has a compromised immune or digestive system. Here's the thermometer I use.

Sourcing — Make sure to find a good source for your livers and duck fat. If I’m not buying mine directly from the local farmer’s market, I’m getting them from a co-op like PCC or a natural grocery store like Whole Foods. You can usually find organ meats and cooking fat in the freezer section.
On-Demand Individual Pâté Portions for “Supplementing” — I recommend freezing the pâté in a food-grade silicone mold, like this one. Once the pâté is frozen, you can pop out the portions and keep them in an airtight container in the freezer. When you're having a hankering, pop out a portion, let thaw in the fridge (or place it in an airtight container or bag and submerge it in a bowl under a faucet trickling with cold water.) The pâté will stay fresh for 3 months in the freezer.

Parsley Breakfast Smoothie

by Em · Jul 8, 2017

I love starting my day with this smoothie! The base is made of simple bananas and oranges, your regular breakfast fruits. However, we break from tradition with the addition of parsley, olive oil, and mint. What you get is super-dense green nutrition with a very fresh taste. Don’t shy away from the olive oil and parsley; they give this smoothie an intriguing, savory note that’s utterly delicious!