Blog

FourC FitnessRecipe Run DownYam Spears, Paleo Slaw & Paleo Mayo

Yam Spears, Paleo Slaw & Paleo Mayo

Categories: |
Tagged in: |
| Share:

Yummy Yam Spears

(Page 149 Everyday Paleo by Sarah Fragoso)

INGREDIENTS
3 tablespoons coconut oil
½ tablespoon paprikia
½ tablespoon cinnamon
¼ tablespoon cayenne pepper
Sea salt and black pepper to taste
2-3 small yams or sweet potatoes, peeled and cut into the shape of “French Fries”

INSTRUCTIONS
Prep Time: 30 minutes
Cook Time: 30-40 minutes
Serves: 4

1. Preheat oven to 400F.
2. Melt the coconut oil.
3. In a small mixing bowl, add the melted oil and all of the spices. Whisk together
4. In a large mixing bowl, add the cut up yams and drizzle with the spiced coconut oil.
5. Toss the potato spears with the oil mixture until the spears are coated.
6. Line a cookie sheet with tin foil and evenly spread the potato spears on the foil; do not crowd! You might need two baking sheets.
7. Bake for 35-40 minutes, turning the spears over halfway through the cooking time. Increase cooking time if you cut your fries large or to achieve a crispier yummy yam spear.

Simply Coleslaw

(Page 202 Everyday Paleo Cookbook by Sarah Fragoso)

INGREDIENTS
2 cups finely shredded green cabbage
½ cup grated carrot
½ cup finely diced apple
¼ cup Mayonnaise (p. 62)
Sea salt & black pepper to taste

INSTRUCTIONS
Prep Time: 20 minutes
Serves: 4

In a large mixing bowl, toss all of the salad ingredients together. Enjoy!

Paleo Mayo

(Page 62 Everyday Paleo Cookbook by Sarah Fragoso)

INGREDIENTS
2 egg yolks
2 tablespoons apple cider vinegar
1 teaspoon yellow mustard
1 teaspoon sea salt
1/4 teaspoon cayenne pepper
2 cups light olive oil or walnut oil

INSTRUCTIONS
Prep Time: 15 minutes

1. Using either a hand-held mixer, food processor or a blender that does not get too hot, add the egg yolks, vinegar, mustard, sea salt, and cayenne pepper and blend together for five seconds.
2. Leave the blender or hand-held mixer running and slowly, slowly, slowly, drop by drop or in a very slow drizzle, add the oil. Be patient. Do not dump all the oil in quickly and give up!!
3. When the mixture begins to emulsify, or thicken, only then can you be a bit faster about pouring in the oil, but still take your time. IF you see your mayo start to turn grainy, or separate, stop the blender. Turn the blender or hand-held mixer off once all the oil is in and the mayonnaise is thickened to your desired consistency. Do not use a Vitamix blender because it will make the mayo too hot and it will not emulsify. You can also make the mayo by hand by using either a whisk or a hand-held stick blender.

Makes approximately 21/2 cups of mayo.

Leave Comment

Your email address will not be published. Required fields are marked *

*

Recent Posts:

FourC Fitness on Facebook:

FourC Fitness on Twitter:

FacebookTwitterGoogle+RSS