Pecan Bars

Pecan Bars

Cookie Crust: Pecan Topping:

2 cups flour 1/2 cup packed brown sugar

2/3 cup powdered sugar 1/2 cup honey

3/4 cup butter, room temperature 2/3 cup butter

3 Tablespoons whipping cream

3 1/2 cups chopped pecans

Preheat oven to 350*.

Sift together flour & powdered sugar.  Cut in (or pulse in food processor) the butter until it resembles sand.  Pat the mixture into the bottom a greased (or lined with parchment) 9x13 pan.  Bake at 350* for 20 minutes until edges are lightly brown.  Remove from oven and cool slightly.

While crust is cooling, put brown sugar, honey, butter and whipping cream into a saucepan.  Heat over medium-high heat and bring to a boil.  Remove from heat; stir in pecans and pour into prepared crust, smoothing out evenly.  Bake at 350* for 25-30 minutes or until golden and bubbly.  

Cool completely and cut into 2” squares.

Chili with no beans

1/2 Onion, diced
3lbs Organic, Grass-fed ground beef
2T coconut oil
8oz mushrooms, sliced
4 zucchini, cubed
4 large carrots, cut up
2 - 15 oz cans diced tomatoes, organic
1 - 15 oz can no sugar added tomato sauce, organic (I found Muir Glen or Cadia brands)
1 can fire-roasted diced green chiles
2 tsp minced garlic
2-3 T Paprika
1.5 T Oregano
1.5 T Basil
1.5 T Cumin
1 T Cocoa Powder, unsweetened
1 cup strong coffee (I used decaf)
Chicken or Beef Broth

Heat large Dutch oven and add coconut oil. Sauté onions until translucent. Add ground beef & cook until no pink shows. Add mushrooms & carrots. Cook for 5-10 minutes (you can steam carrots so they will cook faster). Add seasonings, garlic & chiles. Stir well. Add all tomatoes, zucchini & coffee. Stir well again. Add broth to desired consistency. Cook until veggies are as soft as you like. Freezes well!

Use organic whenever possible!

No- Sugar Ketchup Recipe

No-Sugar Ketchup

1 T Coconut Oil

2 T Chopped Onions

½ tsp. Minced Garlic
Juice of 1 Medium-sized Lemon
½ tsp. Sea Salt
1/8 tsp. Allspice
1/8 tsp. Cloves
1/8 tsp. Cinnamon
2 – 6 oz. Cans Tomato Paste
15 oz. Can Tomato Sauce (no sugar added, read ingredients!)

Sauté the onion in the coconut oil until soft and translucent. Add the rest of the ingredients and stir to blend. Simmer, covered, 20-30 minutes. Stir occasionally. Add water to thin as needed. Store in jars in the refrigerator.

**Can use 1 tsp. onion powder and skip the chopped onions& sautéing them. I still added the coconut oil.

Helpful Info while on the Sankofa Moves Detox

I thought I'd share some things I found on the internet that made the detox easier or more interesting (science behind).

Meal Planning.  About halfway down she talks about how having a plan makes special diets so much easier.  And she has a cheap e-book for learning how to plan meals effectively.

The Cooking Oil Comparison Chart

The recipe index on 100 Days of Real Food

General Information on the 100 Days of Real Food Blog

Grain Free Menus, need modification for dairy and nut free, but really useful, on the Deliciously Organic blog.

And the FAQ on Deliciously Organic has great links to read the why on many food choices.

For Fish choices, go here.  They even have apps for your phone!

My Yummy Ketchup Recipe

Crock Pot Ghee.  Ghee is clarified butter that allows you to cook with butter at higher heats (smoke point is 400-500*) without burning.  It can be stored in an airtight, moisture free container in the cupboard.