How to make a healthy snow cone?

We all love eating a snow cone, but we also know that these snow cones are really unhealthy and full of sugar. And, that those people that are on a diet, or that has diabetics can’t really eat and enjoy a snow cone. However, luckily there are some great ways that you can make a healthy snow cone from real fruit, without adding extra sugar.

And, the best thing is that you don’t really need to have one of the best snow cone machine for home use to make these healthy snow cones. You can also use your blender for making the crushed ice.

Fruit juice

Fruit juice

The first way that you can have a healthier snow cone, is by adding fruit juice instead of the normal snow cone syrup. There are many different fruit juice flavors that you can use that are healthy.

You just need to look at the supermarkets for the concentrated fruit juices that are sugar-free. There are also some juices that you can use that are safe for people with diabetics. If you don’t find many flavors in the shops that are sugar-free, you can always look online and buy concentrated, sugar-free fruit juices online.

Making your own fruit juices

If you love making your own fruit juices, and you have some great recipes, then you can always use these recipes for your snow cones. And, if you don’t have your own recipes, you can always search online for the best possible juice recipes that you can make yourself.

When you search for these recipes, you just need to remember that you want to make concentrated fruit juice and not the normal fruit juice. The crushed ice, is the substitute for the water that you added to the fruit juice.

Using fresh fruit

fresh fruit

If you love making smoothies, you can use these recipes for making your healthy snow cones. You are blending fresh fruit with some honey and add it over the crushed ice. With this option, you can make many different flavors and enjoy a snow cone, without all the sugar and kilojoules that you are consuming.

You can use fruit like watermelon, strawberries, grapes, peaches and even oranges. For the best taste, you need to freeze the fruit, before you blend them and adding it to the snow cones. These fruits are just a couple of examples that you can use. There are so many different flavors and combinations that you can use. Many people think that they need to have the best snow cone machine to be able to make snow cones, but you just need to have a great blender and some great concentrated juices or syrup.

We all like eating a snow cone during the hot summer days, but not all of us like the sugar and the kilojoules that come with enjoying a snow cone. But, you can always skip the syrup that snow cones are made of, and replace it with healthy fruit juices or even fresh, blended fruit. This will make just as great snow cones as the normal snow cone syrup that you can buy. But, with the difference that with the fruit juice, you are only eating a healthy version of the snow cone.

Healthy recipes:


In case you were ever curious, this is what a freezer looks like after a successful hunting season.

Before & After:

8129716725_3582b2a29cIn the before shot the upper shelf contains the last of FIVE deer we processed last year, I will have that used up in the next month or so. The drawer contains some spring turkey, doves from september, and a few leftover duck breasts from last winter. The after includes the addition of 143 lbs of de-boned processed elk and about 10lbs of bones we cut up for stock. Took my husband and I about 11 hours to prepare and package the cow (female) elk this year. He had skinned and quartered it in the field, so probably another two hours work there as well (and of course hauling it out of the woods in a pack frame, thats where friends come in very handy).

(Colorado elk country, quite a workout when hauling out 200lbs of elk)
(Colorado elk country, quite a workout when hauling out 200lbs of elk)

We cut up the back straps into large portions that we can use for steaks and such, a few rump roasts, and some shanks to use in stock or other recipes. The rest we cleaned up, cubed, and then ground. The packaging technique we use has worked REALLY well for us over the years. I wrap tightly in plastic wrap first, and then snugly in freezer paper. We have opened up meat upwards of two years old with no signs of freezer burn (rarely is anything ever in there that long). So there you go, how to fill up your freezer in just a day:D

Summer Zucchinis!

I have been getting A LOT of zucchini’s lately from a friends garden, so thought I would link up a few recipes I have been using to wade through these monsters.




Zucchini Lasagna is a huge favorite of ours. It is more of a weekend or company dish due to the prep time, but it is DEFINITELY worth the effort. Any guests I have made it for always ask when they can come over for the next round.

I have now tested pre-cooking and freezing batches with great success. I have done both full batches or just cutting them up into single servings. Great for a work lunch or in my case when the hubby is off on another trip.

Be sure to degorge your zucchini especially if you plan on freezing, and I don’t use the center seed sections on the super large squash. This is not a dairy free recipe I am afraid, but a great gluten free low carb dish.




An easy one pot dish that is dairy free is Zucchini Ribbon Goulash. This can be made in about 30 minutes or less, provides plenty of leftovers, and a great way to sneak in veggies for picky kids (or significant others..).


Pancakes & Fritters

Grated zucchini pancakes/fritters are quick, versatile and easy as a dinner side or even breakfast.

For 1-2 servings, I scramble one egg, 1-2 teaspoons coconut oil, combine with a cup of grated and well squeezed/drained zucchini, add a dash of salt and then sprinkle enough coconut flour in just to bring it together. Cook like a small pancake in ghee, butter or coconut oil. In the batter you can add various herbs, spices, onions, scallions, whatever flavors you like.

I top them with a bit of butter myself, but you can use salsa, diced tomatoes, or if you do dairy goat cheese, greek yogurt sauce with herbs, sour cream and so on.


Paleo Muffins!

I used grated zucchini and almond butter to make these paleo muffins the other day and they came out great.

These are really filling with the nut butter, great addition to say a hike or travel where you want a portable higher fat snack.

Baking at high altitude and grain free has been a serious challenge for me, but for some reason my almond butter concoctions have worked better then anything. Who knew almond butter equals light and fluffy baked goodness?! I currently have several of these in my freezer, will have to see how they hold up when thawed.



Grating and freezing zucchini is pretty much the only long term storage I have found that works for these guys. I have tried slicing, blanching and freezing but all I end up with is mush in the end.

I clean and grate my raw zucchinis, skipping the center sections for the large pithy guys (peel on optional). I then squeeze the shredded zuchs REALLY well using a tea towel. I measure it out in one and two cup servings and wrap in wax paper. Place on a cookie sheet in the freezer until solid, then I place in labeled gallon freezer bags. I use these mostly for pancakes/fritters, but that new muffin recipe is likely to come around a time or two.


Hopefully that gives you an idea or two if you are battling the summer zucchini overload. If you have any additional ideas for paleo or primal recipes please add to the comments!!


Surviving Miami Beach

With some frequent flyer miles saved up I decided to get my mom out of town for Mothers Day. I asked her where she wanted to go. She said warm, beach but where she could shop and be in the middle of it all. SO….we headed to Miami beach.

7258863636_4e361b01bfOh what an adventure. Sort of like a beachy vegas….. in a way.

7258844298_781f476319I was also amazed at the number of people there from outside the US (even excluding the latin countries). Sitting on the beach you could hear german spoken on one side, french on the other, and russian behind you. We chatted with some swedish gals one evening who have been to Miami several times. I just hope they have visited other parts of the US as well.

7258845924_15626b2e0bTo quickly summarize, here are the goods and the bads: Yays: -Beach was great even when it was crowded -If you do your research there are some really good restaurants in the mess of tourist traps -Variety of things to do and see for all personalities Nays: -Noise noise noise. Every place cranks different music, the constant flow of cars, intoxicated folks, it’s just endless noise -Most restaurants on the main strips serve mediocre overpriced foods and built in gratuity means your service could be hit or miss -Friendliness from locals and most travelers is pretty hard to find -Not a budget friendly locale Food wise, I stayed reasonably paleo on the trip (if you don’t count the number of adult refreshing beverages).

7258860890_4e6a136d06The hotel we stayed at included breakfast so I was able to get eggs, bacon, and some roasted potatoes each morning to start the day off (I still eat white potatoes to a degree). We stopped at a grocery store the first day and made sure to have a fridge in our hotel room. I picked up some precut raw veggies, salami, tuna, and GF nut crackers and this is what we ate on the beach for lunch each day. For dinners I just opted for grilled meats or seafood and veggies. I did eat some sushi rolls one night and a bit of grits (with shrimp and grits) another evening. I definitely did not party like most of the SoBe tourists, but I did indulge in alcohol and made sure I got a few starches here and there to keep from getting in serious trouble.

7258853788_856284e508If I had to do over again, I would have stayed a couple blocks off the main strip so we could rent a condo with a kitchen. Food costs there are crazy, the more you can prepare on your own the better (seems like the lower the price, the more the grains, starches and fried factor). It was a fun trip, something new, and I can now say I have been to Miami Beach.

7258862016_9cd9cdbb44If you would like to watch the vlogs from the trip week, here are the direct links:

5.14.12 – Arrival at the carnival

5.15.12 – Beach time

5.16.12 – Salsa Dancing?

5.17.12 – A more quiet option

5.18.12 – Finally Sun!


Yardbird – HIGHLY recommend, must go (reservations recommended)

Doruka Sushi – Pretty good, not Sushi Den, but nice happy hour food specials

Fish Called Avalon – incredible grilled octopus appetizer, okay main dishes but I think there were better choices (reservations recommended)

Various Links:
Vizcaya Museum & Gardens – Really enjoyed and well priced, nice quiet place after the strip
Mangos Cafe – Amusing tourist trap, almost a must go just for the entertainment value (skip the food)
Salsa Mia (dance lessons) – Fun and we had a good time, couple of faults in their set up and layout, but makes for a fun evening if you go into it with an open mind (save 11 bucks each by buying online)
Local Shuttle – Does a circuit around South Beach and is only a quarter to ride. A nice option if you don’t get a car and want to avoid taxis
Boat Cruise – Not a bad cruise, it had a roof so we used it as a back up when it was supposed to rain. Make sure you book ahead of time so you can take the free shuttle. The cruise itself probably wasn’t our cup of tea but it was run well.

Additional photos from the trip found here.


Easy Mayo

This recipe originates from Everyday Paleo here

This is the quickest and easiest mayonnaise recipe I have found to date. Originally I overcomplicated matters, had only half my batches come out, and seriously I threw away a lot of oil and eggs in the process. I have been making a batch of this every week for awhile now, SO happy I found an improved and less expensive option.

Recipe details for the video are below.

(direct link to video)

Recipe (halved from original):

1 egg
1 cup light flavored oil (olive, avocado, walnut, pecan…)
1 tablespoon apple cider vinegar
1/2 teaspoon yellow mustard
Salt and pepper to taste (white pepper is a good option)

In food processor or blender combine all ingredients except oil for about 5-10 seconds. On low speed VERY slowly drizzle in your cup of oil. For the first 1/2 cup go extra slow. Total time to add a cup of oil should take about 3 minutes. Store in an airtight container in the fridge for about 5-7 days.

Quick Coconut Bread

This recipe originated from a forum thread on Marks Daily Apple. After playing with a few ingredients this is the version I now use quite often in my vlogs. I like that it contains two eggs, so when I am tired of the fried or scrambled eggs for breakfast, this is a way to change things up but still get my breakfast protein. It tends to be a fairly mild or no flavor bread, I see it more as a transport vehicle for my favorite toppings. You can add seasonings or herbs to the mix, great when using this as say a bun for a hamburger.

Check out the forum link above for other ideas or recipe variations. A lot of folks prefer the nut flours in the mix rather then coconut flour, so I recommend experimenting for your own personal tastes.

1-2 Tablespoons melted butter or coconut oil
2 eggs
2 teaspoons coconut flour (start low and add more as needed)
1/2 teaspoon baking powder

Beat eggs into melted butter or oil. Add coconut flour and baking powder and mix well.

Pour into a microwave safe bowl that will provide a good shape for your bread when complete. Place a plate under your container just in case it overflows.

Microwave on high for 1:30 – 2:00, it will be firm and spongy and slightly pulled away from the edges of the container.

When it has cooled enough to handle, run a knife around the edges and turn out onto a plate. Cut into desired size, toast, and add your favorite toppings.

You can substitute flax meal, almond flour, or pecan flour in place of the coconut flour, it will take about 2 tablespoons or more rather then the 2 teaspoons of coconut flour.

Almond Butter Pancakes – Daily Vlog

Meals from the day:
B – Almond butter pancakes with butter, bacon, mate
L – Leftover grilled pork chop and sauteed cabbage
D – Sushi (naruto roll, salmon and white tuna sashimi), avocado and lettuce salad
Snacks – Cold mate


Almond Butter Pancakes Recipe:

(makes approx 1 small serving)
1 egg
1 tablespoon butter/coconut oil melted
1 tablespoon Almond Butter (unsweetened)
dash of cinnamon
dash of vanilla
1 teaspoon apple butter or applesauce (optional)

Beat egg in melted butter/oil, combine remaining ingredients until smooth (may take a bit of blending to get almond butter to incorporate). If the batter is too runny, add a bit more almond butter.

Pour on pre-heated non stick griddle (medium to med high heat…if pancakes spread too thin, you need to turn heat up). Make smaller size pancakes in order to flip easily.

When pancake just starts to have small bubbles all the way to center, gently work spatula around all edges, flip and cook for about one minute more.

Top with butter or your favorite pancake topping (berries, bananas, nuts, honey, maple syrup)

These will be thinner then traditional pancakes, but if you get the mixture and heat on your pan right they will puff up just enough. You could add a leavening agent like baking powder to get more lift (about 1/4-1/2 teaspoon per egg). As an alternative, you could whip the egg whites on the side and fold those in just before cooking and that will add more lift as well.

These pancakes are sweet enough that all I need to do is top with butter and enjoy.

Paleo Berry Crisp – Daily Vlog

Had a great food day during today’s vlog, including another round of my newly discovered almond butter pancakes, a great grass-fed ribeye cooked in a cast iron skillet, and to top if off a berry crisp with coconut ‘creamer’ that turned out FAR better then I expected. The new kitten Mia is settling in very well, although I am trying to keep the cut scenes of felines to a minimum. If you would like to see more visit Pet Meadow.

Meals from the day:
B – Almond Butter Pancakes, bacon, yerba mate mate
L – None
D – Grassfed ribeye steak, sweet potato fries, wilted spinach
Snacks – Berry Cobbler

Individual Paleo Berry Crisp

1/4 to 1/2 cup favorite berries, chopped if needed
Honey to taste

Topping (measurements are estimates, adjust as necessary)

1 tablespoon melted butter/coconut oil
2 tablespoons favorite chopped nuts (pecans, walnuts, almonds, sliced almonds, etc)
1-2 tablespoons almond flour
1/2 tablespoon dried coconut flakes
1-2 teaspoons honey
dash of cinnamon
dash of vanilla

In a small saute pan over medium low heat cook berries and honey (if needed) until berries are softened and some juices released, about 5-7 minutes. Add oil to pan if needed to prevent sticking. Pour into an oven safe bowl or ramekin.

Combine all the topping ingredients, spread evenly over the berries.

Place under oven broiler on middle rack until browned. In the video I topped withcoconut ‘creamer’, or use your favorite dairy or dairy substitute.

Paleo Goulash Recipe

I grew up eating goulash as a family dinner quite often, but the recipe included egg noodles (which I have not eaten in years). I decided to take our family goulash recipe and modify it a bit using zucchini squash ribbons instead of pasta. It turned out great and has now become a staple meal in our rotation.


Its an easy to make one pot dish that can be used to feed a lot of people or make a ton of leftovers. If you want to freeze leftovers hold off adding the squash ribbons until the time you will serve, they do not freeze so well.

Recipe details are below the video clip

(direct link to video)

Paleo Zucchini Goulash


2 lbs. Ground Beef, Venison or Buffalo
1 medium Onion, chopped
1 medium Bell pepper, chopped
2 Garlic Cloves, minced
1 cup Mushrooms, chopped
1 14.5 oz Canned Diced Tomatoes
1 8 oz Canned Tomato Sauce
3-4 medium Zucchini and/or Yellow Squash, Peeled into ribbons
1 tsp. Kosher Salt
1/2 tsp. Fresh Ground Black Pepper
1/2 tsp. Dried Rosemary, crushed
1/2 tsp. Dried Marjoram
1/2 tsp. Dried Thyme

1. Brown the ground meat in a large skillet, drain if needed.

2. Add onions and bell peppers, allow to soften on medium to medium high heat for about 5 minutes.

3. Add garlic, stir for 30-60 seconds, then add in diced tomatoes, tomato sauce, mushrooms, and all seasonings. Allow to simmer on medium heat for an additional 5-10 minutes, stirring occasionally.

4. Add zucchini and yellow squash ribbons, stir well, cover, and simmer an additional 5 minutes. Test seasoning and adjust if necessary.

5. Serve as is or top with cheese.

Printable PDF recipe

Wild Turkey Soup

I improvised to make a wild turkey soup per husband request. Our old version had wild rice, corn, and cream in it, all items I am trying to avoid. I opted to still include a starch (potatoes), but I would say you could omit them and still find this soup flavorful. Recipe details are below.

(direct link to video)

(side note, the recipe below is half of what you see in the video…I was making a double batch)

Wild Turkey & Potato Soup

1.5 lbs wild turkey breast chopped into 1/2 inch cubes (or any fowl would probably work)
1.5 lbs potatoes (cooked and mashed finely)
2 quarts chicken stock (highly recommend homemade)
4 carrots diced
4 stalks of celery diced
1 medium onion diced
2 cloves garlic minced
2 ounces Canadian bacon finely diced
1/2 teaspoon chopped dried rosemary (or to taste)
1 teaspoon dried sage (or to taste)
1 bay leaf
butter, lard, or cooking oil
Paprika for seasoning meat
Kosher salt to taste*
Ground pepper to taste*

Lightly season cubed meat with paprika, salt, and ground pepper. In a soup pot or dutch oven heat butter/oil over medium high heat. Quickly brown the meat in small batches, no need to cook thoroughly, just get the outside seared. Set meat aside.

Add a bit more oil to pot and toss in carrots, onions, celery, and canadian bacon. Allow veggies to soften for about 5-10 minutes, stirring frequently. Scrape any brown bits off the bottom while you stir. Toss in minced garlic and stir for about 30-60 seconds.

Add turkey, seasonings, and stock to pot and bring to a gentle boil. Reduce heat to a simmer and allow to cook for 20-30 minutes (check meat for tenderness). About 5 minutes before serving add in mashed potatoes, stir well to combine. Check seasoning before serving.

*I hate to use ‘to taste’ on salt and pepper, but there are too many variables such as what kind of stock is used to determine exactly how much you should use. Go light to start and taste throughout cooking.

(This post is part of the Primal Toad blog carnival)