Pure Pursuit

Paleo Veggie, Bacon, and Beef Chili

2013-11-20T11:33:00.000-08:00

I know what you're thinking. Another Paleo chili recipe? The recipe world is inundated with them, so why would I waste my time making another? Ummm... because this one is the best, that's why! Don't get me wrong, I've tried quite a few of the chili's out there, and some are really good, but each one I tried seemed to be lacking something. If it was meaty enough, there weren't enough veggies. If it had lots of vegetables, it was lacking in flavor. I wanted create one that had a thick, meaty texture, with lots and lots of veggies, and that had enough spices so that it actually tasted like chili. Oh, and bacon. Because, well bacon makes me happy.

I add a crap load of veggies to my chili because other than a salad, there's not many veggie side dishes that go well with chili, and I love the idea of a one pot meal that contains every component of a healthy, well rounded meal. Feel free to play around with different veggies and different meats. I used ground beef because it's the most economical, and it's a staple in most people's fridges. I've also made this with top sirloin, which was crazy delicious, and you could use ground turkey as well.

This chili receives the highest praise from the hubby and even my boys and it improves as it sits, which makes it perfect for leftovers. My boys eat raw dairy and so their bowls are topped with copious amounts of shredded raw cheddar and sour cream, adding to the deliciousness of this dish. If you don't eat dairy, no worries, this chili is plenty good without it.

Confession. I'm starting to get a little bit ~~annoyed~~ concerned. Once upon a time, in an enchanted land far, far away, I was able to get up at 5:00 a.m., and blog or prep meals without the kids underfoot. I am not sure what's changed, but the time I have to wake up to have some solitude keeps getting earlier and earlier. My boys are usually up by 5:30, which means for me to get at least an hour of uninterrupted productivity I have to get up at 4:15!! As sad as it makes me to think of them getting older, I would be lying if I said I'm not looking forward to the day where I have to wake them up. All you moms with early risers know what I'm talking about. Is it too much to ask to have a moment of peace in the morning? Look outside. Is it still dark? Has mom enjoyed a cup of coffee yet? If you answered no to any of these questions, please, please stay in bed. This needs to be a law. I wish I knew how to enforce it. That should be my next post. How to successfully keep your kids sleeping in bed until the exact moment you want them to wake up. I bet it would be my most popular post.

And right on cue, Murphy's Law just reared it's ugly head. My oldest just walked downstairs and my two year old is screaming, "Mama, meeee, uuuuppp!" It's 5:32. Right on schedule. Looks like I was able to down at least one cup of coffee and manage to write almost all of this post before they got up. Oh well, there's always tomorrow.

On a positive note, it's a gorgeous, gloomy, rainy day here in Northern California, which means it's a perfect day to enjoy a big bowl of this warm, comforting chili. At least my dinner is taken care of. I prepped everything last night, which means come tonight, all I have to do is throw all my ingredients in my stock pot, let it do it's thing, and I'll have a delicious dinner on the table in no time. Because this chili is made all in one pot, complete with all the veggies, protein, and healthy fats right inside, it means I only have one dish to wash. For that I am thankful. And although it may have seemed like I was complaining, I am extremely grateful for each moment I get to spend with my little monkeys, even if those moments come at the crack of dawn :)

Paleo Veggie, Bacon, and Beef Chili

Ingredients:

1 yellow onion, diced

1 large bell pepper, diced (I used red, but any color will do)

2 zucchini, diced

1 large carrot, diced

5 cloves of garlic, minced

1 lb grass-fed beef, turkey or steak

5 slices of bacon, chopped

1 14 oz can of diced fire roasted tomatoes

1 14 oz can of tomato sauce*

1 c bone broth or store bought stock

1 T apple cider vinegar

3-5 T chili powder (I used 5, might have even been 6, I like my chili well seasoned. Start with 3 and add more if desired)

1 T paprika

1 T cumin

2 t red pepper flakes

salt and pepper to taste

avocado, diced

optional but highly recommended: raw cheddar cheese and sour cream

Instructions

Heat cubed bacon in a large stock pot over medium heat and cook until fully browned. Remove cooked bacon from pan and place on a paper towel lined plate to drain.

Add onion, bell peppers, zucchini, and carrot into the hot bacon grease and cook for a few minutes until the veggies begin to soften. Add garlic and cook for another minute.

Add in ground beef, breaking up the meat with a wooden spoon. Allow the meat to cook for a 1-2 minutes and then add all your spices, chili powder through salt and pepper.

Pour in diced tomatoes, tomato sauce, bone broth, and apple cider vinegar and give the mixture a good stir. Bring it up to a boil, cover, and reduce heat to low and allow to simmer for 45 minutes. Remove lid and simmer for another 10 minutes. Taste for seasoning and adjust to your liking. Add diced avocado, cooked bacon, and cheese and sour cream if using.

EAT!

*If you prefer your chili a little thicker, I would opt for a small 8 oz can of tomato sauce instead of the 14 oz. I use a 14 oz can and it is always perfect for us, but hey, it's your dinner, so do what you like!

All-natural Diaper Cream

2013-11-18T06:18:00.000-08:00

My love affair with homemade beauty products goes something like this. For years, before I was the crazy research nut that I am now, I slathered myself with every fragrance-filled, chemical bomb of a product that littered the shelves of the beauty aisles. Then my first son was born, and my world was turned upside down. I began scrutinizing not only everything we put in our bodies, but everything we put on them as well.

I was horrified when I learned of all crap I had been putting on my body. And if you think the stuff you apply on yourself isn't as important as the things you put in it, think again. Skin is our largest organ, and every single product you use gets absorbs into your bloodstream. This is the very reason applying antiperspirant to the sensitive, thin skin of the underarm has been linked to breast cancer. What we put on us, we are putting in us.

To be honest, before I became the crazy, witch doctor that I am today, (as my husband so lovingly refers to me as) I don't think I ever even bothered to read the ingredient list on any of my personal care items. Sure, I was eating healthy, but I was spreading garbage all over myself.

This immediately changed when my son was born. Carefully reading the ingredient list of any and everything that I bought became the very first thing I did before I even considered purchasing it. The Environmental Working Group, or EWG, became an invaluable resource for me as I began to delve into the scary world of cosmetic ingredients. They have an amazing database, where they rate beauty products according to their toxicity and give them a rating from low to high hazard. All you have to do is enter the product name, from Burt's Bees to Pantene, and you can see where your favorite products rank.

Armed with my new found beauty product knowledge, I ditched all our chemical laden junk and replaced my family's products with natural ones. Everything from lotion to shampoo to diaper cream got an overhaul. I was fairly happy with this situation until one day it finally dawned on me that I could produce the same results, perhaps even create a better product than anything I could find on the shelf of my neighborhood drugstore, by making it myself. Not to mention, most homemade products cost a fraction of the big name guys and they are so easy to make. But the best thing about making homemade beauty products? You decide what ingredients go into it, and which ones don't. You can provide your family a product made with only the purest, highest quality ingredients nature has to offer.

My family's motto when it comes to diet and personal care products is simple. The fewer the ingredients, the better it is. We choose products and foods that are still in their natural state, just the way Mother Nature made them. This diaper cream meets those requirements. It is made of only four ingredients, five if you include the essential oils in your recipe. Each of the ingredients are unaltered, straight from nature to you.

What makes this cream so great?
Shea butter- a rich, creamy, emollient, vegetable fat derived from the nuts of the Karite tree in Central and West Africa. It is rich is vitamins A, E, and K and is extremely soothing for the skin. When used in it's raw state, it also has anti-fungal properties and is effective in killing yeast. I have yet to find another skin salve as moisturizing and soothing as raw shea butter.

Bentonite Clay- one of the most powerful healing clays known to man. It is made of aged volcanic ash and is prized for it's ability to remove toxins, chemicals, heavy metals and impurities. It can be taken both internally and externally and is extremely effective at treating various skin ailments. Due to it's anti-bacterial properties, bentonite clay has been shown to be an effective candida killer, which is the cause of most yeast rashes. Bentonite clay is rich in minerals, including, calcium, magnesium, silica, iron, and potassium.

Coconut oil- probably the most amazing oil on the planet, coconut oil has anti-bacterial, anti-fungal, and anti-viral properties, while also being a highly effective moisturizer and wetness barrier. The benefits of taking coconut oil internally are just as impressive as it's topical uses, and range from promoting healthy brain function (which is why it is been found very effective in preventing and reversing Alzheimer's) to strengthening the immune system, and increasing metabolism. As a family, we strive to take at least 3 T of coconut oil daily.

Beeswax- recognized for it's conditioning properties, beeswax has a array of benefits for the skin. It has anti-inflammatory and anti-bacterial properties, and protects the skin by creating a protective barrier that keeps environmental assaults at bay, all while trapping moisture in and preventing dryness. It is rich is vitamin A, and is a very effective wound healer. One of the great things about beeswax is it is a natural thickening agent, which gives this diaper cream a great texture and prevents it from turning into soup in hot weather!

Homemade Diaper Cream

Ingredients:

1/2 c raw shea butter (available online or at most health food stores
1/4 c extra virgin coconut oil
1/4 c bentonite clay
2 T grated beeswax
optional:
essential oils such as tea tree, lavender, chamomile, or calendula

Instructions:

Place beeswax and shea butter in a double boiler, or a glass bowl over lightly simmering water, and gently melt while stirring occasionally.

When almost melted, add coconut oil and continue to stir until fully melted.

Remove from heat and allow to cool to a semi-solid state, somewhat like pudding consistency. You can place it in the fridge to expedite this process.

Add bentonite clay and essential oils, if using, and mix thoroughly.

Place in a glass container where it will keep for up to a year.

Spread on baby's bottom with every diaper change to repel moisture or at the first sign of a rash to quickly heal it!

*Please note, due to the use of natural oils and butters in this recipe, it may change texture depending on the ambient temperature. The beeswax does help immensely with this, but in very warm climates (or homes) you may end up with a much softer, thinner cream. While this doesn't affect the effectiveness of the cream, it is wise to store in a jar with a tight fitting lid so you don't end up with a big oily mess!

Pumpkin Crepes

2013-10-13T06:39:00.006-07:00

Oh boy. I really did it this time. You are either going to love me or hate me for this recipe. You'll love me because these crepes are sinfully delicious. You're going to hate me, or at the very least, harbor some resentment towards me because these are so delicious that once you try them you won't want to live without them ever again. You're going to have to stop clothing your kids to hire a crepe maker so you can have these crepes at your every beckon call. In all seriousness, these pumpkin crepes are so good you will want to add them to your breakfast rotation asap. One taste and my kids declared they were the "best breakfast EVER", and all you mom's can attest to the fact that kids are the ultimate taste testers. Approval from them, and you know it's good!

Before going Paleo, I enjoyed eating crepes but hardly ever made them. Since adopting our Paleo lifestyle though, I find myself searching for new, flavorful dishes to make for breakfast. When I decided to perfect a crepe recipe, I chose to make a pumpkin variation because, well, they sounded delicious, and frankly, it's the time of year for pumpkin dishes. Pumpkin is all the rage this time of year, showing up in all kinds of scrumptious recipes all over the web. And for good reason. It's nutritious, in season, and usually made even more delectable when paired with those famous pumpkin pie spices, cinnamon, ginger, nutmeg, and allspice.

When I was developing this recipe, I originally was thinking of using coconut flour. It is my go-to flour for baked goods and lots of breakfast items like pancakes and waffles. Instead, I opted for tapioca flour in lieu of coconut for a number of reasons. The biggest being, I strive to get as many starchy, high density carbohydrates into my boys as possible. Although they get a bad rap, carbs are essential to our bodies. Sure, if you live a completely sedentary life, (I'm talking sloth-like) you could get by with a minimal amount of carbohydrates, but if you're active, you require a lot more. Carbs are even more essential for two groups of people: kids and athletes. Since my family doesn't eat grains, beans, or legumes, we must find other sources of starches in our diets. I make sure I serve my boys a high density carb at every meal. We are big fans of tubers, squashes, and the like, but tapioca flour is another way to provide their growing brains and bodies the carbs they desperately need. For me, these are perfect for refueling after a workout.

The great thing about tapioca flour is it can be used in all sorts of delicious ways, from brownies to pizza, and these delightful little crepes. Adding pumpkin, banana, and the warm spices of fall to these crepes makes them delicious on their own, but I wanted to create something special. When I do make crepes, we usually eat them slathered with butter and a drizzle of maple syrup, and while this combination is super tasty, I knew it could be better. I started playing around with the syrup and butter and the creation that ensued was downright heavenly. You must try these crepes with my maple butter sauce. It's rich, thick, and caramel-ly. And seriously irresistible. The addition of this sinful sauce takes these crepes to a whole new level. I finally had to bury them in the back of the fridge to keep myself from devouring the entire batch.

This next confession will probably have the Paleo police knocking down my door but I was about to up the flavor ante even more by adding... wait for it, a divine pumpkin cream cheese filling to my crepes. Gasp! Did she just mention dairy? Yes, I am aware dairy is one of those questionable, often taboo, gray areas in the Paleo community. Some say you're Primal if you have dairy, blah, blah, blah. I don't have time to keep track of the labels, or concern myself with Paleo perfectionism. My family consumes raw dairy products because they are insanely nutritious and taste great! The cream cheese I used is raw, as I always have a ton left over from extracting whey, but store-bought cream cheese works beautifully here too. I, myself don't eat much dairy, but my boys and husband love their raw milk, kefir, and cheeses, and I believe they're better off for it. If you don't or can't eat dairy, no need to fret, you can simply eat your crepes drizzled with the maple butter sauce and call it a day. Believe me, they are perfect this way.

If you do however, like to indulge in the dark side of Paleo, and drink from the teet of the bovine, then adding this pumpkin cream cheese to these crepes makes them abso-freaking-lutely delicious. This pumpkin pie cream cheese would also be heavenly adorning the top or squashed in the middle of pumpkin cupcakes, pumpkin bread, apple slices, heck, it would even make the bumper of your car taste good.

Now that I've undoubtedly subjected myself to the unavoidable onslaught of criticism regarding my reckless choice of utilizing dairy, let it be known I did it all in the name of flavor. I'll gladly take on the haters and the critics as long as I can leave a smile on your face. And there's no denying it, you will have a smile on your face as soon as you stuff it full of these. Pumpkin banana crepes filled with pumpkin pie cream cheese and slathered in maple butter sauce... stuff away my friends, stuff away.

This recipe makes quite a few crepes. I like to make them all up at once, and keep the leftovers in the fridge. This way, you can just pull a few out, and voila, breakfast or snack is ready! If you don't feel like making all the crepes at once, you can put the batter in the fridge for up to two days and make the rest at your leisure.

Pumpkin- Banana Crepes with Pumpkin Cream Cheese

Ingredients:

For the crepes:

3 eggs, room temperature
1 ripe banana
3/4 c full fat coconut milk
1/3 c canned pumpkin puree
1 c tapioca flour
1 tsp vanilla
1 tsp cinnamon
1/2 tsp nutmeg
1/4 tsp ginger
1/4 tsp salt

For the pumpkin cream cheese:

8 oz softened cream cheese, preferably raw
1/2 c canned pumpkin puree
3 T coconut sugar or maple syrup
1 tsp pumpkin pie spice*
1/2 tsp vanilla

You can get the recipe for my maple butter sauce here.

*If you don't have pumpkin pie spice on hand, you can simply make your own, which is what I do. I use it quite often, so I make up a big batch and just store it along with my other spices. Here's the pumpkin pie spice recipe I always use:

Pumpkin Pie Spice:

4 Tbs cinnamon
4 tsp nutmeg
4 tsp ginger
2 1/2 tsp allspice
1/2 tsp cloves

Mix spices together and store in old spice jar or small mason jar.

Instructions:

Place all cream cheese ingredients in the bowl of a stand mixer (a hand held mixer works fine too!) and process until well combined and smooth. Place in refrigerator until ready to use.

Mash banana in a small bowl until very smooth. Add mashed banana, along with the rest of the crepe ingredients in a large bowl. Mix well using a stand or hand held mixer, or throw everything in the blender until well combined. You should end up with a "soupy" looking batter.

Heat a small non-stick pan over low heat.*

Add a small amount of butter to the pan and sop up any extra with a paper towel.

Pour about 1/4 c batter to the pan, then lift and swirl the pan so the batter forms a thin, even layer. Don't worry if your first crepe doesn't turn out perfect, they get better as you go, I promise :)

Cook crepe until bottom is golden, then flip and cook until both sides are lightly browned.

Take care when flipping, because crepes are thin, they are also fragile!

Remove crepe to a plate lined with wax paper and continue to make crepes until batter is gone, buttering and swirling pan with each new crepe.

Once all the crepes have been made, it's time to assemble these puppies.

Spoon a dollop of pumpkin cream cheese in the middle of a crepe, spread into a thin layer and then roll crepe up like a burrito. Top with maple butter sauce and dig in!

*Ordinarily, I am a huge advocate against the use of non-stick pans, due to the nasty chemical coating they contain. However, crepes require a non-stick surface and therefore this is one of the only times I recommend using one.

Vanilla Ice Cream with Maple Butter Sauce

2013-10-07T05:56:00.000-07:00

I have been on a major sweet kick lately. Not that this is out of the norm, my sweet tooth is freakishly fierce, but lately is has been kicked into overdrive. Maybe it's the change of seasons, my body intuitively craving comforting, satiating foods. Or maybe I just really dig sweet stuff. Most likely, it's the latter. Whatever the reason, I've been creating scrumptious, sweet treats with vicious fervor all month long.

Not that anyone really cares about the reason I'm making them, because, well, sweet stuff is good. That's why it's called a treat. My boys inherited my love of all things sweet, which is another reason I am constantly on the hunt for yummy treats that actually possess nutritional value. I don't believe in denying my kids, nor would I want to. My oldest son is constantly telling me about the "special treats" his friends get in their lunchboxes. Granted, it is a wonderful thing he's not inhaling Nestle Crunch bars and fruit snacks loaded with high fructose corn syrup and a huge heaping of red dye #40, but he's five, and at this age, sweet treats feel special. So while I don't advocate filling his lunchbox with processed foods loaded with sugar, I do want to reward him with something at the end of his day and there's no better way to do that than with ice cream.

My boys are not the only ones who get excited about creamy, dreamy frozen delights. It's no secret that I absolutely love ice cream and the fact that this one is full of nourishing fats, raw honey, and sweet vanilla, just makes there that much more to love. Living a Paleo lifestyle doesn't mean having to give up your beloved ice cream, but it does mean you will have to make it yourself. I personally love making ice cream because the ingredients are completely at my mercy. Feel like chocolate? How about mint chip, or cookie dough? The variations are endless, and like with anything made from scratch, you decide exactly what goes into it, and what doesn't. This dairy-free, dare I say nutrient dense, vanilla ice cream won't leave you with that heavy feeling in the pit of your stomach or the least bit of guilt. I adore treats made with wholesome ingredients, it means I can indulge without insult or injury.

This creamy vanilla ice cream is brought to a whole other level with the addition of my heavenly maple butter sauce. Oh ya people, you heard that right. Maple. Butter. Sauce. It's slightly reminiscent of butter toffee. And a tad bit caramel-ly. And just downright delicious. This sauce would also be divine poured over pound cake, drizzled on waffles, and I'm guessing it would be simply sinful paired with a few slices of bacon. One bite of this cool, velvety ice cream swimming in warm, smooth maple butter sauce and all will be right with the world.

This really is a treat you can feel good about indulging in. It feels naughty, but it's oh so nice. Nothing but healthy fats, antioxidant-rich natural sugars, pastured eggs, and grass-fed butter. Nothing on that list to feel the least bit bad about. So have an extra scoop, and let the kids lick the bowl, you'll be nourishing your body all while tantalizing your taste buds.

I derive a ton of pleasure and satisfaction from being able to serve my family nutrient dense foods in the form of delicious treats. That's what's so amazing about eating real food, you don't have to restrict or deny yourself the foods and flavors you love. Eating real food means you can indulge without sabotaging your health. Now that's what I call being able to have your cake and eat it too.

Vanilla Ice Cream with Maple Butter Sauce

Ingredients:

For the ice cream:

1 can full fat coconut milk

2 egg yolks, from pastured eggs

3 Tbs raw honey

1 1/2 Tbs vanilla or the seeds from 2 vanilla beans

For the maple butter sauce:

1/3 c Grade B maple syrup

6 Tbs butter

2 Tbs coconut sugar

1/4 c full fat coconut milk

chopped walnuts or pecans, candied or plain (optional)

Instructions:

Whisk egg yolks in a small bowl and set aside.

Heat coconut milk, honey, and vanilla in a small saucepan over med-low heat. Do not let it come to a boil.

Stir to combine and remove from heat.

Pour a small ladle full of the hot coconut milk mixture into the eggs yolks while whisking continuously to temper the eggs. Add another ladle full and then pour egg mixture into coconut milk and whisk to combine.

Pour into a glass or ceramic bowl and place in refrigerator until fully cooled. (You can also place a layer of saran wrap directly on top of the ice cream mixture to prevent a "skin" from forming.)

Once the mixture is completely cool, pour into your ice cream maker and process according to manufacturer's instructions.

In my ice cream machine, this takes about 20 minutes.

Once finished, remove ice cream from machine and scoop into a freezer safe container and place in freezer to set completely. You will want to take out your ice cream at least 10 minutes before serving to let it soften up a bit.

While your ice cream is churning, it's time to make the maple butter sauce.

Place syrup, butter, and coconut sugar in a small saucepan over med-low heat.

Whisk continuously for 3 minutes, until the mixture bubbles and thickens, taking care not to let the mixture burn.

Continue to whisk, add the coconut milk and allow to cook for another 1-2 minutes.

Remove from heat and allow to sit at room temperature or place in refrigerator until you are ready to use it. It will thicken significantly as it cools, which I love. It is however, equally delicious served piping hot straight out of the pan.

Once your ice cream is ready, scoop yourself a big 'ol bowl, ladle on some delicious sauce, and adorn with some candied walnuts or pecans if desired.

A Guide to Soaking Nuts and Seeds

2013-09-29T05:49:00.002-07:00

I, like most people, enjoy eating nuts and seeds. They make a great, portable snack and play a big role in Paleo treats and baked goods. What you may not be aware of, however, is that seeds and nuts contain antinutrients that wreak havoc in our intestines and digestive systems. Grains, beans, and legumes also contain these antinutrients and are one of the reasons they are not included in the Paleo lifestyle.

I first learned about the benefits of soaking nuts and seeds from Sally Fallon's book, Nourishing Traditions. She explains in the book how soaking nuts and seeds in a saltwater solution is crucial in removing the antinutrients present in them, particularly the phytates and enzyme inhibitors. Both of these things greatly take away from the nutritional value of these foods.

Soaking nuts and seeds removes and/or reduces the phytic acid and enzyme inhibitors, making them more nutritious and easier to digest. Specifically, soaking initiates the sprouting process, which in turn, neutralizes enzyme inhibitors and removes phytates that are found in whole grains, nuts, seeds, beans and legumes. Before my family and I adopted the Paleo lifestyle, we soaked and sprouted all of our grains and beans as well. If you do eat grains, I strongly urge you to soak and sprout them before consuming.

But why do we want to get rid of phytates and enzyme inhibitors? Let's start with phytates first. Phytates do our bodies harm by blocking the absorption of minerals, like magnesium, calcium, iron, and most of all, zinc.  Phytic acid binds to these minerals, therefore preventing them from being absorbed in the intestine. I think it goes without saying that these minerals are essential not only for strong bones and teeth, but for overall health as well. A deficiency in any of these minerals causes a myriad of health problems, making the removal of phytic acid a necessary and critical step.

Now on to the enzyme inhibitors. Nuts and seeds all contain enzyme inhibitors. Nature made them this way for a reason. Enzymes are unstable and therefore need to be kept in the seed until conditions are right, to prevent the seed from germinating prematurely. Soaking in water sends a signal to the seed that it is time to sprout and grow into a plant. When this happens, the enzyme inhibitors are neutralized and the beneficial enzymes, ones that are bioavailable to us, are produced.

When we eat nuts and seeds that have not been properly soaked, we are ingesting these enzyme inhibitors which then interfere with the absorption of proteins. This leads to gastric distress and a deficiency in amino acids. That's bad news. It is for these reasons that properly soaked nuts and seeds are so much easier for our bodies to digest.

Now that you know why you should soak your nuts and seeds, your next thought is probably, "But I don't have time to be soaking my nuts and seeds before eating them." Let me tell you from personal experience, soaking nuts and seeds won't take but a moment of your time.  The actual soaking and dehydrating times, are both inactive preparations, meaning you won't have to lift a finger, in fact, you don't even have to be home while these take place!

I know your days are busy enough as they are, and thankfully, properly soaking your nuts and seeds requires little else than a bit of forethought. I will cover the various soaking times below, but basically all soaking entails is placing your seeds and nuts in a bowl covered with warm, filtered saltwater, and then allowing them to soak. That's it.  Easy peasy.

Dehydrating your soaked nuts is optional but I highly recommend it for a number of reasons. One, as long as you dehydrate below 125 degrees, your nuts will remain raw and all their beneficial enzymes and minerals will be preserved. Second, dehydrating the nuts returns them to their crispy state which is required for many recipes. And last, but definitely not least, making "crispy nuts", as Sally Fallon calls them, (and how I refer to them in my recipes) taste delicious! I think the flavor and texture are both greatly improved after soaking and dehydrating. Besides, not many of us prefer to eat soft, wet, soggy nuts (wow, just read that back, I promise you this blog is G-rated). Nuts and seeds are meant to be crunchy, it's part of their appeal, and dehydrating them returns them to this desired state while preserving the nutrients present in them.

Soaking Times

Pecans & Walnuts

4 cups raw pecans or walnuts
2 tsp sea salt
warm, filtered water (enough to cover)

Soak overnight, or a minimum of 7 hours, and up to 24.
Rinse and dehydrate at 105-125 degrees for 12-24 hours or until crisp, turning occasionally.

Almonds

4 cups almonds
1 tbsp sea salt
warm, filtered water (enough to cover)

Soak overnight or a minimum of 7 hours, and up to 24. Rinse and sprinkle with salt/chili powder/honey/or other flavorings if desired and dehydrate at 105-125 degrees for 12-24 hours or until crisp, turning occasionally.

Macadamia Nuts

4 cups raw macadamia nuts
1 tbsp sea salt
warm, filtered water (enough to cover)

Soak overnight or a minimum of 7 hours, and up to 24.
Rinse and dehydrate at 105-125 for 12-24 hours or until crisp, turning occasionally.

Pine Nuts & Hazelnuts

4 cups pine nuts or hazelnuts
1 tbsp sea salt
warm, filtered water (enough to cover)

Soak overnight or a minimum of 7 hours and up to 24.
Rinse and dehydrate at 105-125 degrees for 12-24 hours or until crisp, turning occasionally.

Pumpkin seeds

4 cups pumpkin seeds
2 tbsp sea salt
warm, filtered water (enough to cover)

Soak overnight or a minimum of 7 hours, and up to 24.
Rinse (or not, they're good salty) and dehydrate for 12-24 hours, turning occasionally. If desired, sprinkle with salt or cayenne pepper before placing in dehydrator.

Sunflower Seeds

4 cups sunflower seeds
2 tsp sea salt
warm, filtered water (enough to cover)

Soak for 7 hours. Rinse and sprinkle with salt if desired and dehydrate at 105-125 degrees for 12-24 hours, or until crisp, turning occasionally.

Plantain Pie Pancakes

2013-09-24T09:36:00.000-07:00

I love using plantains. They are incredibly versatile, lending themselves beautifully to crackers, waffles, and yes, pancakes. I also love that they provide my boys with the starchy, complex carbs their growing bodies need, and they're perfect as a post workout snack for me.

I am fortunate that my boys are great eaters. Transitioning to the Paleo lifestyle wasn't an issue for them at all. But let's be real, they're not begging for liver and onions for breakfast. They're kids for crying out loud, a Kindergartener and a toddler to be exact, and they love pancakes! I appreciate something other than eggs, meat, and veggies for breakfast every once in awhile as well. I feel confident serving these pancakes for breakfast because they possess all the nutritional qualities I'm looking for in a meal. Quality protein, healthy fats, complex carbs, anti-inflammatory, antioxidant rich spices, and delicious flavor. Yep, these puppies have it all.

Judging by the lovely orange hue, it looks like the chicken on the right ate a few more bugs than his friend on the left :)

These are one of my go-to staples for breakfast. They come together in a flash, and I always have the ingredients on hand, plus my boys are crazy for them. There are a few Paleo pancake recipes that we enjoy, but I especially like these because they utilize a starchy fruit as their main ingredient, and not a nut flour. It's not that I'm against using nut flours, in fact, I cook with them all the time. But when I find a healthier alternative for a dish that we regularly eat, I'm definitely partial to it.

The addition of cinnamon, ginger, and nutmeg make these pancakes even more delectable. These warm, festive spices come together to give you that unmistakable autumnal flavor. Nothing says fall more than these comforting spices. Hence the name, Plantain Pie Pancakes. These pancakes are divine smothered in butter and maple syrup, and they cook up super fluffy too. After tasting these, you won't miss their gluten laden counterparts one bit.

These pancakes freeze well so I love making a big batch and storing the leftovers in the freezer. They are perfect for those rushed mornings we have all too often in this house. Just pop them straight from the freezer into the toaster and you'll have a great breakfast on the table in no time!

Plantain Pie Pancakes

Ingredients:

1 ripe plantain, fully yellowed

2 eggs, preferably pastured

2-4 Tbs coconut flour*

1 Tbs coconut oil, plus more for the pan

1 tsp vanilla

1/2 tsp baking soda

1/2 tsp cinnamon

1/4 tsp nutmeg

1/8 tsp ground ginger

pinch of sea salt

Instructions:

Score plantain lengthwise on all sides and then cut off both ends. Peel off skin and slice plantain into rounds.

Place cut plantains along with the rest of the ingredients into a food processor, and blend until fully combined and smooth.

Let batter sit for 2-3 minutes, allowing the coconut flour to soak up some of the liquid. At this point, you will be able to determine if you need to add more flour or not.

Heat griddle over low heat. Melt a few tablespoons of coconut oil on the griddle and using a measuring cup, pour a scant 1/4 c of pancake mixture onto hot griddle. I like to make my pancakes small, silver dollar size. They are easier to flip this way and just look so darn cute!

Cook for 2-3 minutes, or until golden brown on one side. Flip and cook an additional 2-3 minutes, or until golden on both sides.

Serve immediately with copious amounts of grass fed butter and pure maple syrup and enjoy!

*The amount of coconut flour you use will vary, depending on the size and ripeness of your plantain. I always start with two heaping tablespoons, and add more as needed. You are looking for a semi-thick pancake batter, similar to the consistency of brownie batter. Not enough coconut flour, and your mixture will be too thin, leaving you pancakes that taste great, but are missing their fluffiness. Too much coconut flour on the other hand, they will be too thick, and will take forever to cook through. If you do happen to add too much flour, fear not, this can be easily rectified by adding some more coconut oil, or even some coconut milk.

Sriracha Buttered Shrimp

2013-09-16T06:07:00.002-07:00

Sriracha and butter?!? Are there any other two words in the English language that are capable of conjuring up such feelings of pure bliss? Okay, I take that back. Maybe bacon and... well, pretty much anything. Or dark chocolate and just about anything. All right, so, there are a few other combinations that can instantly make your salivary glands go into overdrive, but sriracha and butter is definitely at the top of that list.

In our house, hot sauce is king. Hubs and I love it, and pretty much put it on everything. The classic bottle with the rooster on it has been a longstanding fixture on the shelves of our fridge, along with a bevvy of other taste bud tingling concoctions. Since going Paleo, though, we have phased out all products with preservatives. Which meant we had to find some healthier alternatives and at lightning speed. If there's one condiment we can't live without, it's hot sauce, in one delicious form or another.

My fermented chili sauce has pretty much replaced all of our Cholula's, Sambal's, and Tabasco's, but I still longed for that complex flavor that only Sriracha embodies. Then Nom Nom Paleo, in all of her infinite Paleo godliness shared her recipe for Paleo Sriracha, and all was right in my little world. Can you say sriracha mayo, anyone? Yes, please! Finally, a homemade, not to mention easy sauce, worthy enough to bear the name sriracha. Oh ya, sriracha buttered shrimp was about to go down.

Let's face it, real food takes time and preparation. A lot of time and prep. That's precisely why I love easy dishes with a few simple ingredients that I can whip together in no time. And more often than not, simplicity equates to downright deliciousness. Between dropping kids at school, running errands, carting them between their extracurricular activities, and trying to start a business, time is a precious commodity in these parts, one that I don't have nearly enough of.

Shrimp makes my life easier because they literally cook up in minutes. Plus, as an added bonus, this recipe only requires six ingredients. Six. Doesn't get much easier than that. Well, okay maybe one ingredient is easier. Or two. But honestly, six ingredients, most of which you have in your kitchen right now, is pretty darn good if you ask me. Not only are these shrimp quick and easy, they are absolutely scrumptious when cooked right and bathed in this awesomely sinful sauce.

I used wild Argentinan red shrimp from Trader Joe's for this dish, but any shrimp will do, just make sure it's wild. I'll spare you the long-winded lecture, but farmed raised shrimp are one of the dirtiest foods out there. Trust me, it is well worth the price to splurge on wild shrimp. What I especially like about these suckers from TJ's is their flavor is slightly reminiscent of lobster, and for about a quarter of the price! Ah yes, sriracha and butter slathered on lobster-esque shrimp makes for one happy mama. And as we all know...when mama's happy, everyone's happy.

Sriracha Buttered Shrimp

Ingredients:

1 lb wild shrimp
4 Tbs grass fed butter
2-4 Tbs Paleo Sriracha, or store bought (depending how much heat you like)
4 cloves of garlic, minced
juice of 1/2 a lemon
2 Tbs parsley, chopped
salt and pepper to taste

Instructions:

Whip butter and sriracha together and add to pan over medium heat.

Add garlic in and sauté for a minute.

Add shrimp, and cook 2-3 minutes per side until opaque.

Remove from heat, add lemon juice and sprinkle on parsley. Season with salt and pepper and enjoy the fruits of your labor!

Simple as that!

If you stop by Nom Nom Paleo and try her awesome sriracha sauce, please leave her a comment and let her know I sent you!

Spaghetti Squash with Meat Sauce

2013-09-10T14:23:00.002-07:00

One of the greatest things about living a Paleo lifestyle, besides the obvious health benefits, is the opportunity it has afforded me to try new, delicious foods that I otherwise would have shied away from. Before going Paleo, my family had never tried many of the foods we now enjoy, like plantains, liver, bone broth, and grass fed beef. I literally felt like I had tapped into a virtual culinary goldmine once I discovered all the foods we had been missing out on. The squash family was one of most grossly underused and under appreciated vegetables in our house. We rarely ate squash and if we did, it was the most generic of them all, zucchini. We now have acorn, butternut, delicata, and spaghetti squashes on a regular basis and I am in love with these gems!

Spaghetti squash had never really excited me before I ditched the grains. When you are eating gluten filled pasta dishes, you're not usually on the hunt for a substitute. It's been almost two years since my family and I adopted the Paleo lifestyle, and I am perfectly content without breads, pastas, and the like. I got over those cravings fairly quickly, and now can honestly say I rarely, if ever think about having any carb type foods. BUT, my husband likes his pastas, breads, and pancakes, so I decided it was high time to give spaghetti squash a whirl. Plus, since my boys usually eat my world famous meat sauce on top of Portobello mushrooms, I knew they would appreciate a more noodle like vessel on which to enjoy it. And I'm not gonna lie, the thought of having "spaghetti" sounded pretty darn good to me too.

Sometimes trying to recreate popular foods using a healthier alternative, like trying to sub squash for pasta, can fail epically. Other times, like making coconut flour pancakes, or almond flour pizza crust, the alternatives actually far surpass their gluten laden counterparts in both taste and texture. Now I'm not going to sit here and tell you that spaghetti squash is exactly like pasta. Obviously it's not. But it vastly exceeded my expectations. I am not only absolutely in love with it, but once again found myself asking the question, "how did I live so long without trying this??"

I cut the squash in half and roasted it for about 45 minutes. When it cooled slightly, I scraped the inside with a fork, and low and behold, I had noodles! I tossed mine with some grass fed butter, and a generous amount of s & p and got ready to try a bite. If I was going on looks alone, I was sure to be utterly disappointed. The "noodles" looked bland, and their almost translucent color made them appear watery. To my surprise, the result was quite the opposite. One bite and I knew this was going to open up a whole new dimension to our meals. Immediately my mind wandered to shrimp scampi, chicken fettuccini, and hubby's favorite; carbonara. The squash was delicious just as it was, simply dressed with butter and salt and pepper, and was about to be made even better with the addition of my rockin' meat sauce.

I was going to score some major points tonight, once my carb loving hubby had a taste of this masterpiece! My boys, 5 and 2, were also very pleased with dinner tonight. My oldest has been eating Paleo since he was about 3 and 1/2, so he vaguely remembers pasta. The only time he's even asked about pasta was recently when a friend at school told him their favorite dish was mac and cheese and he wanted to know if he had ever had it. My youngest has never had grains, so he had nothing to compare this dish too, and he loves a good tomato sauce, so needless to say he was thrilled with his "spaghetti" and kept asking for "mo, mo."

Chock another one up to good 'ol Paleo for introducing me to a food I otherwise probably would have died without ever trying. Coming from a recovering picky eater, this is huge. I am genuinely excited and eternally grateful for the veritable smorgasbord of new flavors and foods that Paleo has exposed me to. Question is, what new food is next?

Spaghetti Squash with Meat Sauce

Ingredients:

1 medium spaghetti squash, cut in half lengthwise
1 lb bulk Italian sausage
1 bell pepper, chopped ( I used yellow, but red or orange would work too!)
1 zucchini, chopped
1 yellow onion, diced
4 garlic cloves, minced
1 (14.5 0z) can of tomato sauce
1 (14.5 0z) can of crushed tomatoes
2 Tbs tomato paste
1 1/2 tsp dried oregano
1 1/2 tsp dried basil
1/2 tsp garlic powder
1/2 tsp dried thyme
1/4 tsp red pepper flakes
1 bay leaf
salt and pepper to taste
1/4 c fresh basil, finely chopped
1/4 c fresh Italian parsley, finely chopped
1 Tbs extra virgin olive oil, plus more for brushing squash
2 Tbs fat of choice (bacon, olive oil, ghee... I used bacon fat)
butter (optional)

Instructions

For the squash:

Preheat oven to 375.

Cut the squash in half lengthwise with a sharp knife. I like to go all the way around on both sides, leaving the stem for last.

Scoop out and discard the seeds (a measuring spoon with a sharp edge on it works well!) You can also roast the seeds like pumpkin seeds if you wish.

Brush halves with olive oil, and sprinkle with salt and pepper.

Place cut side down on a roasting pan or baking sheet.

Roast for about 45 to 50 minutes, or until a easily pierced with a fork.

Remove squash from the oven and allow it to cool until it can be handled, about 4-5 minutes. Scrape the flesh from the squash into "noodles" with a fork and place in a bowl. If some of the strands clump together, simply separate them with your hands.

Season squash noodles with butter and a bit more salt and pepper, if desired. Top with meat sauce and dig in!

For the meat sauce:

Brown sausage in a cast iron skillet until browned and cooked through. Set aside.

Add 2 Tbs of fat back into skillet and set to medium heat. Add onions, peppers, zucchini, and garlic, and cook until softened.

Add tomato sauce, crushed tomatoes, tomato paste, dried seasonings, bay leaf, and salt and pepper, and bring to a boil. Reduce heat to low and allow to simmer for 20-30 minutes, stirring occasionally.

When sauce is finished cooking, turn off heat, remove bay leaf, and add fresh basil and parsley, cooked sausage and 1 Tbs extra virgin olive oil. Taste for seasoning, and add more salt & pepper if needed. Mix well and pour this delicious sauce over spaghetti squash noodles or anything else your little heart desires!

Spicy Poblano Burgers

2013-09-06T08:52:00.001-07:00

Turkey burgers?!? Say what? Before all you burger purists out there in cyberspace start to persecute me, let the record show we are normally beef burger loyalists. This burger blasphemy came about because my mama was visiting and she doesn't eat red meat (gasp)! Now, I am usually not a huge fan of turkey burgers because they have very little fat, which translates to lack of flavor and juiciness. The key to making a delectable turkey burger worthy of winning a place in your dinner rotation rests on a few things.

First off, you don't want to overwork the meat or overcook the patties. Second, you have to impart as much flavor as possible into those patties before cooking. It also helps to prepare the patties at least a few hours in advance, to not only let the patties set up nicely, but to allow the flavors to fully penetrate the meat.

It's no secret that my family and I are big fans of Mexican cuisine. I could probably eat it everyday without tiring of it. So when I was faced with the task of making turkey burgers that wouldn't incite sighs and complaints from my beef loving spouse, I knew I had to add a spicy, southwest flair to them.

I picked up beautiful, plump poblano peppers at the Farmer's Market this week and knew instantly I would be roasting those beauties and adorning my burgers with these flavorful peppers. Roasted poblanos add a wonderful depth of flavor to these burgers, and complement all the southwest flavors perfectly. Topped with avocado, and served with my Spicy Southwest Slaw, this is a seriously scrumptious dinner, and while it will never replace a juicy beef burger, it definitely deserves a repeat performance at our dinner table.

My family follows the Paleo lifestyle, which means we don't consume grains, so our burgers are served in a lettuce wrap, or simply eaten with a knife and fork. If you are craving some kind of bread, this recipe for Paleo hamburger buns looks divine, but I have yet to try it. If you do make these, leave me a comment and let me know how they turned out! And if you follow a Paleo diet, but include dairy, these Oopsie rolls are easy and delicious. Surprisingly enough, my husband misses bread more than my two boys. I find that I don't even crave it anymore, although I do enjoy Paleo baked goods, 'cause sometimes you just need something "bready"!

Spicy Poblano Turkey Burgers

1 lb ground turkey meat
4 roasted poblano peppers
1/4 red onion, diced
3 Tbs cilantro, chopped
1 tsp cumin
1/2 tsp red pepper flakes
1/2 tsp chili powder
1/2 tsp garlic powder
salt and pepper to taste

Optional, but highly recommended add-ons:

avocado or guacamole
lettuce
tomato
sliced red onion
chipotle mayo

Instructions:

For the peppers:

There are a couple different ways to roast poblano peppers. In the oven, turn your broiler to high. Place whole pepper on a baking sheet and roast for about 10-15, turning the pepper every few minutes, until the whole thing is blistered.

On the stovetop, place pepper directly on a burner set to medium. Turn frequently, until the entire skin of the pepper is blackened and blistered.

Whichever method you choose, the next step is the same. After the pepper is roasted, place it in a paper bag and fold down the top. This allows the hot pepper to steam, and makes removing the skin a breeze. Once the pepper has cooled in the bag, remove it and rub off the skin with your fingers or a paper towel. It should come off effortlessly.

Cut off the stem and remove the ribs and seeds. Cut in half or put the whole darn thing on top of your burger!

For the burger:

Put ground turkey in a large bowl and add chopped red onion, cilantro, and all the seasonings.

Form 4 patties, taking care not to overwork the meat.

Cover and place in refrigerator for at least an hour, all day if you can manage it!

Preheat a grill pan on medium-high. I rubbed a little bacon fat on mine, to ~~prevent sticking~~ because bacon fat rules! Cook patties 4-5 minutes per side, or until browned and cooked through.

Top with roasted poblano peppers, and any other add-ons you desire! I used lettuce, heirloom tomatoes, and guacamole on mine, hubby added a slice of pepperjack cheese (cause he's a Paleo rebel like that)!

Serve alongside a hefty side of my Spicy Southwest Slaw and I promise you'll be a turkey burger convert like us!

Spicy Southwest Slaw

2013-08-30T10:09:00.002-07:00

Mexican food is one of my family's favorite cuisines. Problem is, I often find myself struggling with what veggies to pair with it. I mean let's be honest, no one wants tacos and brussel sprouts. And as much veggies as we pile on our tacos, burritos, and fajitas, our plates aren't complete without a hefty side of produce. So, like most things in life, this spicy slaw was born out of necessity. Now, let's clear one thing up right now, I am NOT a fan of gloppy, sweet, heavily mayo-ed coleslaw. This slaw however, is not at all reminiscent of the old, outdated slaw you're familiar with. It is bright, spicy, and super fresh.

It is the perfect accompaniment to any Mexican cuisine, as well as a wonderful topping for tacos and burritos. It has the perfect amount of heat from the jalapenos and cayenne pepper. For my boys, who are not as fond of spicy foods as my husband and I, I set aside a small amount of slaw and leave out the jalapenos.

I love this dish. I singlehandedly finished off a bowl the size of a trough just as I was writing this. It is even better the next day, allowing for all the delicious southwest flavors of the dressing to fully permeate the veggies. Even though our lazy summer days have been replaced with hectic school schedules, the weather is still warm, and perfect for this crisp, crunchy, cool slaw. This is definitely one of my favorite side dishes, and I must remember to double or triple this recipe to ensure I have leftovers next time!

Cook's note: After completing this recipe, it dawned on me that I should have used radishes in this slaw as well. Their crunchy, spicy, bite would complement all the flavors in this slaw and I will definitely include them the next time I make this, and I urge you to do the same! So even though I did not use them when I made this, I did add them to the ingredient list.

Spicy Southwest Slaw

3 cups red or green cabbage, finely shredded
1 red bell pepper, diced
1 carrot, shredded
1 jalapeno pepper, finely minced (use 2 for additional heat, omit for kiddos)
1 red onion, diced
3 radishes, chopped
3 Tbs chopped cilantro

Dressing

1/2 c extra virgin olive oil
3 Tbs apple cider vinegar
1 Tbs honey
1/2 - 1 tsp cayenne pepper (depending on how hot you like it)
1/2 tsp cumin
juice of 1/2 a lime
salt and pepper to taste

Mix all veggies together in large bowl.
Whisk dressing ingredients together.
*This makes quite a bit of dressing. I prefer to add about half the dressing, and then add more as needed. A good rule of thumb, you can always add, but you can't take away :)
Add desired amount of dressing to slaw and mix well to combine.
Cover and refrigerate for at least an hour to allow flavors to meld.
Enjoy!

Fried Plantains

2013-08-05T06:18:00.000-07:00

Don't these look like little Chewbacca faces? Once I pointed this out to my five year old Star Wars fanatic, these became his most requested dessert, which I can't complain about because these little beauties are a healthy treat anytime of the day. Plantains are a big fruit that resemble a banana. Plantains are lower in sugar, and higher in starch than their popular cousins, making them a perfect Paleo snack.

On the left, an unripe green plantain, on the right, a near-death one!

Plantains are very popular in Africa and Latin America, often referred to as the pasta and potatoes of the Caribbean. Plantains are considered a fruit, but often treated and regarded as a vegetable. They are usually fried or baked and can be enjoyed at every stage of ripeness, from green and unblemished, to completely black. In it's green stage, plantains are bland, starchy, and firm in texture, lending themselves well to savory dishes. As the plantain evolves and turns black, it develops a much sweeter flavor and a slightly more banana-y aroma yet still remains quite firm. In this fully ripened state they are well suited for recipes that benefit from a hint of sweetness, such as pancakes. Plantains are highly nutritious and are:

good source of potassium and vitamins A & C
high in fiber
rich source of B complex vitamins, particularly high in B-6
fairly high in minerals including magnesium, iron, and phosphorus

When people ask me about our Paleo lifestyle, one thing I notice is most people tend to clump low-carb and Paleo together. This is a common misconception. As I like to tell people, "Paleo isn't low carb, it's low crap." As a family, we love our starchy tubers, root veggies, and pretty much every piece of fruit known to man. Our bodies need carbohydrates to function properly, and if you are an active person, engaging in regular physical activity, up'ing your carb intake is absolutely essential. It is also imperative that children receive enough healthy carbs. Of course, the type of carbohydrates you consume is of utmost importance. We steer clear of simple carbs, and spend our time enjoying complex carbohydrates at every meal. I could write a whole post about the low carb craze, and how it can sabotage an athlete's performance faster than any other dietary choice, but for the sake of this article, I'll keep it short and concise.

Carbohydrates are an essential nutrient, providing the body with energy, both short and long term. In large, stamina, endurance, and power, are completely dependent on adequate glycogen stores, and the only way to provide muscles with glycogen is to supply the body with carbs. Muscles have about a three hour glycogen store, and without constantly replenishing them, you experience glycogen depletion, and athletic performance suffers greatly, as well induces symptoms including fatigue and decreased cognitive ability. Carbohydrates also:

are necessary for brain function

supply the body with vitamins and minerals

provide the body with fiber

I have to admit, before adopting the Paleo lifestyle, I had never touched a plantain. As far as I was concerned, they were just funky looking bananas that I had no idea what to do with. My first run in with a plantain, came in the way of crackers and called for really green plantains. I fell in love with them from the very first bite, (due mostly to the fact that I hadn't enjoyed a crunchy cracker in over a year), but I loved them nonetheless. After my first successful attempt, I began utilizing plantains in all sorts of recipes, from pancakes to brownies, and was intrigued with how versatile they were.

At this point, your whole house will be enveloped in the sweet, fragrant aroma of fried plantains!

Plantains are a jack-of-all trades and I couldn't believe it had taken me 30 some odd years to discover them. One of the many remarkable things I've learned since adopting a real food lifestyle, is the discovery of a whole new world of food that I never knew existed. I find myself venturing away from the mundane, predictable veggies, and going down the road less travelled as far as produce is concerned. Veggies I once avoided out of sheer ignorance, I now find myself not only trying, but loving as well. The overlooked, the shunned, the outcasts. Rutabagas, turnips, parsnips, beets, and plantains, have all found a safe haven of acceptance on our plates.

All covered in cinnamon-coconut sugary goodness!

Plantains are undoubtedly good in a variety of recipes, but sometimes simplicity rules. My all time favorite way to enjoy plantains are simply baked or fried. No frills, no bells and whistles. I enjoy making tostones, a classic Latin American dish which uses green plantains, fries them twice, and then are sprinkled with salt. But the most popular version, in my house at least, is using ripe plantains, fried in nourishing coconut oil, and sprinkled with coconut sugar and cinnamon. Prepared this way they really satisfy a sweet tooth and make for a nutritious post-workout snack or dessert.

So next time you're perusing the produce section, pick up a few plantains and give them a try. I promise you won't be disappointed!

Fried Plantains

1 fully ripe plantain, black, or yellow with black spots
3 Tbsp extra virgin coconut oil, or enough to cover bottom of pan
2 Tbsp coconut sugar
1/4 tsp cinnamon

Mix coconut sugar and cinnamon in small bowl and set aside.

Prepare plantain by cutting off both ends. Score the plantain on two or three sides, then peel off skin. Slice into 1/4" -1/2" rounds.

Heat oil in small sauté pan over medium heat. Place slices in hot oil and fry for 1-2 minutes on each side until golden brown, taking care not to burn. If it seems like they are cooking to quickly, turn heat down to medium-low.

Remove from heat to a paper towel lined plate and immediately sprinkle on cinnamon-sugar mixture. Allow to cool slightly (or dive right in and suffer the consequences!)and enjoy!

Raw Strawberry Kefir

2013-07-25T07:42:00.003-07:00

Kefir: A Mystical, Potent Probiotic Drink

Keefer. Ka-fear. No matter how you pronounce it, this stuff packs a powerful probiotic punch. Kefir is a fermented milk product rich in enzymes and probiotics, that originated in the Caucasus Mountains. The name Kefir is thought to originate from the Turkish word "Keif" meaning "good feeling", or "pleasure", for the effect that drinking Kefir has on the body. It was once considered a gift from the gods due to its plentiful health-promoting properties.

Kefir can best be described as a liquid, effervescent yogurt, with a distinct tangy, mildly sweet flavor. Due to its unique taste and reputation as a longevity elixir, Kefir is seeing a surge in popularity.
Most of us are aware of the benefits of probiotics, those friendly little bacteria that help keep our gut healthy and happy. Years of eating processed food, a diet high in sugar, pesticide and chlorine exposure, and taking antibiotics, all contribute to a compromised gut flora. Probiotics fight off the "bad bugs" that make us sick, therefore boosting immunity. Other benefits of Kefir include:

Strengthens and cleanses the digestive system
Aids in weight loss
High in calcium, potassium, biotin, and Vitamins A, C, K, D, and B-12
Regulates metabolism and cholesterol
Helps controls blood sugar levels and blood pressure
Strengthens and smooths hair and skin, relieving disorders like acne and eczema
Helps relieve symptoms of IBS, leaky gut, ulcers, and constipation
Tolerated well even by those suffering from lactose intolerance, due to the presence of the enzyme lactase
Helps relieve conditions affected by poor gut flora including ADD and allergies
Contains high levels of tryptophan, an amino acid which has a soothing effect on the nervous system, helping with sleep disorders, anxiety, and depression
Improves kidney and liver function
Has antibacterial and anti-tumor properties; a recent study in the journal "Cancer Management and Research", showed that Kefir effectively prohibited the growth of malignant T-cells

Take a stroll through any supplement aisle, and you will see shelves littered with probiotic supplements. While you can choose to get your probiotics in pill form, experts agree that it is best to obtain any nutrient through whole food consumption. The reason for this is simple. Our bodies recognize real, whole foods, and can use them easily and readily, also known as being bio-available. When we take supplements in pill form, basically we are introducing a foreign, synthetic version of these nutrients and our bodies simply don't know what to do with them, and therefore most of the supplements we take pass through our system unused.

It's clear to see the abundant benefits of the almighty Kefir. Problem is, most of the Kefir you find in stores is made with pasteurized, denatured milk, and the flavored stuff is also loaded with sugar and additives.

The composition of pasteurized milk differs significantly from that of raw milk from pastured cows. You can read my post about the benefits of raw milk and the detriments of pasteurized milk here. Raw milk is a completely balanced live food, teeming with, yep you guessed it, billions of probiotics! It also contains all 20 amino acids and high levels of CLA (conjugated linoleic acid), an intriguing fatty acid. It contains both water and fat soluble vitamins, a broad range of minerals, and 60 functional enzymes, which aid in everything from better digestion, to protection from pathogens.

Pasteurized milk on the other hand, is a processed food that contains additives, preservatives, antibiotics, has no beneficial bacteria, houses high levels of pus and mucus, and a host of other not so pleasant ingredients.

Making your own Kefir is easy and cost effective and I will cover that in another post. The next best thing if you don't have your own Kefir grains is store bought Kefir made with raw milk. I love the Organic Pastures line, and their Kefir is delicious and nutritious. Problem is, my kids aren't in love with plain Kefir. They will drink it, but it's not their favorite, and I don't like forcing my kids to choke down stuff they aren't thrilled about, especially since Kefir is something they have everyday. The solution? Make flavored Kefir at home! I have to tell you, this hardly qualifies as a recipe, but I've had several people ask me how I make my flavored Kefir so I thought it was worth doing a post about. The fun thing is you can mix and match the fruit to your liking, taking cues from the store bought flavors if you wish. We usually do plain strawberry or a mixed berry concoction. Other flavors we have tried and like are; strawberry-banana, strawberry-peach, and blueberry.

As with all things made in your own kitchen, you have full control over the ingredients that go into your food. Making flavored Kefir at home means I get to use healing raw honey, real vanilla, and fresh, organic fruit, plus the added bonus of customizing the flavors to our individual preferences.

Oh and just so you know, it's pronounced "kuh-feer". Just don't blame me if people look at you crazy when you pronounce it this way :)

Raw Strawberry Kefir

1/2 cup raw milk Kefir
1 cup organic strawberries, or other combination of fruit
1-2 Tbs raw honey
1/2 tsp vanilla (optional, but delicious)
ice

Place all ingredients into a high powered blender, such as a Vitamix.

Blend until smooth.

Drink and feel the power of the Kefir!

Got Raw Milk?

2013-07-22T09:13:00.000-07:00

Raw Milk: Nature's Perfect Food

Why drink raw milk? Before I answer that, let me give you a little background on my family and how we came to love and advocate the use of raw dairy products. My family has underwent several crucial dietary changes in the last few years. We ditched grains, vegetable oils, refined sugars, and all processed foods. Among these life changing nutritional choices we've made, one of the most impactful has to be our switch to raw dairy products. As far as milk goes, my family has definitely rode the dairy roller coaster. We've drank everything from whole, skim, to 2%, and organic. After the birth of my boys, I made the switch to organic milk, thinking I was doing my family a great service by providing them with a superior product. It wasn't until we began our real food journey and embraced a traditional foods diet did I learn how misguided I had been.

When I first was introduced to raw milk I admit I had mixed feelings. I was convinced of it's many health benefits, but I was also a little weary of consuming unpasteurized milk. Let's be honest, we have been taught that milk has to be pasteurized in order to kill off any pathogens that might be living in it. Did I really trust this stuff enough to feed it to my young children? This was uncharted territory for me. Untested waters. I was truly living on the edge. Or was I? It is true that milk contains harmful pathogens It is also true that these bacteria can make you very sick. But these are the things found in pasteurized milk produced from cows housed in unsanitary CAFO's, or concentrated animal factory operations. Also known as every jug of pasteurized milk crowding the shelves of every supermarket in this country. This milk has to be pasteurized in order to kill off these bad bugs which have been shown to be present in almost every jug of milk that makes it into your cereal bowl.

The reason pasteurized milk is so contaminated is a combination of the filthy living conditions of the animals and the feed they are given. Cows are fed an array of disturbing things they are not designed to eat. These "foods" include same species meat,(yes animal feed can legally contain rendered cow parts, which is where mad cow disease originated from), road kill, euthanized cats and dogs, GMO soy, cottonseed and other grains, manure and other animal waste, plastic pellets instead of plant roughage, and rendered feather, hooves, blood, and intestines can also be found in feed allowed under the catch-all phrase "animal protein products." Can they survive on a diet as disgusting as this? Sure, but are they thriving? Of course not. Much like a person living on a diet of highly processed food suffers from obesity, diabetes, and other health related diseases. The need for antibiotics is high with these animals because their living conditions and feed makes them especially susceptible to disease. In addition to the foul feed they are given, cows living in CAFO's have zero access to pasture, stand in piles of manure all day, and are housed in concrete and steel environments. Consequently cows living in these conditions and eating this type of feed have very short life spans. You can watch a video documenting the filthy living conditions of CAFO cows here.

It is no surprise the composition of the milk coming from cows in these conditions differs significantly from that of raw milk from grass fed cows. These foods may share the same name "milk", but that is where their similarities end. So what exactly is pasteurized milk?

Pasteurized milk is a chemically processed food that contains additives, preservatives, antibiotics, alarming levels of pus and mucus, is devoid of enzymes (which is why it causes so many digestive issues), has zero CLA values, contains no beneficial bacteria, and this despicable list goes on and on. It is not only pasteurized, but irradiated and homogenized as well. Pasteurization is a treatment that enhances the flavor and preserves already bad tasting milk. Basically, the milk you buy in the store is putrid from the start and has to undergo pasteurization to make it suitable to drink! It has been so heavily processed to the point that the milk turns blue. Have you ever noticed a blue tinge to milk, especially non-fat? To rectify this, large amounts of dolomite are added to return the milk to it's appealing creamy white color. Pasteurized milk also undergoes a process called irradiation, which exposes the milk to destructive light such as high intensity ultraviolet or radioactive contamination. And just to add insult to injury, pasteurized milk finally gets homogenized. Homogenization is just a fancy term for subjecting the milk fat to high pressure that forces the fat molecules to rupture and turn rancid. It is this process that keeps the cream from separating from the milk so that it will not sour and to keep the milk looking even. Whew! Sounds more like a chemistry experiment that the health beverage the dairy conglomerates want us to believe!

While there is a myriad of detriments associated with consuming pasteurized milk, one of the most alarming was my findings on the so-called Vitamin A and D that all pasteurized milk is enriched with. I warn you, it is not at all what you think it is. The vitamins added to milk actually "contains vitamin A palmitate, Vitamin D.sub.3 resin, ester gum and/or brominated vegetable oil, corn oil, polysorbate 80, and triglycerol monooleate. The preparation is added to the milk product any time during processing and remains dispersed in the milk phase during centrifugal separation. The preparation is concentrated, resists oxidation, and does not require refrigeration." Philip F. Dressel; Larry D. Ellis; Cornelis A. Van Deuketom.

Vitamin A and D additive for milk products.

US Patent No.5480661, May 23, 1994.

Say what? You mean to tell me it's not simply Vitamin A and D? And if you skimmed over that citation at the end, I obtained this information from the actual US Patent for "Vitamin A and D additive for milk products!" I find it appalling and frightening that the FDA is allowed to blatantly lie to the American people. We deserve to be told the truth about the foods we put into our bodies. Problem is, the big corporations know that if we are made privy to all of their dirty little secrets, they would lose a lot of business. Our dollars would be spent elsewhere, on products that provide the health benefits we desire. Armed with the disgusting truth about pasteurized milk, my family made the switch to raw dairy and have never looked back.

Okay, so pasteurized milk is a denatured, filthy product. We get that. But what is so special about raw milk?

Raw milk is a completely balanced live food, in fact, you could live on it exclusively if you had to. It is important to note that only raw milk from pastured, grass-fed cows is safe to consume. Raw milk from cows living in CAFO's should never be consumed. Drinking raw milk has been shown to:

boost the immune system

reduce asthma symptoms

support better growth and stronger teeth

provide better bone structure and better organ development

offer better nutrient assimilation

aid in weight loss

promote full digestion

When you think about it, all mammals, including us humans , have survived because raw milk contains multiple, bioactive components that reduce pathogens while at the same time strengthening the immune system of the infant. Nature has provided this in every form of raw milk, from breast milk to cow's milk to protect babies vulnerable digestive systems from the onslaught of bad bacteria that is out there. Raw milk, in every form, literally is Nature's perfect food, otherwise how would an infant be able to survive solely on it?

Raw milk is made up of several important parts.

Proteins:
Raw milk contains all 20 standard amino acids, which saves our bodies the work of having to convert any to usable form.  This means they are bio-available, our body can use them easily and readily.  The immunoglobulins in milk are an extremely complex class of proteins also known as antibodies. These provide resistance to many viruses, bacterial toxins, and are responsible for reducing the severity of asthma symptoms.

Fats:
About two thirds of the fat in whole raw milk is saturated fat. If you haven't yet jumped on the saturated fat bandwagon, you can read my post about the benefits of them here. Saturated fats play an integral role in every function of our body. One of the fatty acids prevalent in raw milk from grass fed cows is CLA, or conjugated linoleic acid. CLA, known as the fat-burning fat, has been shown to preform a number of amazing feats such as, raising metabolism, boosting muscle growth, reducing resistance to insulin, strengthening the immune system, lowering food allergies, helping to remove abdominal fat, and offer protection from cancer! Pretty impressive stuff if you ask me.

Vitamins:
Whole raw milk  contains both water and fat soluble vitamins. No enriching necessary. It truly is a complete food.   It is particularly rich in the fat soluble vitamins A, K, and E. Raw milk contains up to 50% more vitamin E than pasteurized milk. Raw milk is also rich in water-soluble vitamins like vitamin C and B-complex vitamins.   Vitamin C is non-existent in pasteurized milk, yet occurs naturally in fresh, raw milk.   Vitamins, like enzymes, are extremely fragile and are easily destroyed by heat. Consequently, pasteurized milk must be fortified with vitamins; synthetic, laboratory formulated, chemical laden versions of naturally occurring vitamins.   Synthetic vitamins are in large, not recognized by our bodies, and therefore are not assimilated into the bloodstream like their natural counterparts. In addition to this, as you learned earlier, the vitamins added to pasteurized milk are not what they appear to be.

Minerals:
Raw milk contains a wide array of minerals ranging from calcium to phosphorus as well as many trace elements. Minerals are interesting molecules, they must be combined in specific conjunctions in order for them to properly function. For example, calcium needs a specific ratio of phosphorus and magnesium in order for our bodies to utilize it. The minerals present in raw milk are in perfect balance.

Enzymes:
Raw milk contains 60 functional enzymes, all of which perform an assortment of jobs in our bodies, ranging from aiding in better digestion to destroying harmful pathogens. Some of these enzymes are inherent in raw milk and some come from the beneficial bacteria present in the milk. It is these enzymes that help our body digest and break down the fats and sugars present in milk and help to better metabolize its nutrients as well. When we eat food that contains enzymes devoted to its own digestion, it means less work for our pancreas. These enzymes, namely amylase and lactate, are the reason raw milk is usually tolerated by most people, whereas pasteurized milk which is devoid of enzymes, causes so many reactions in people with food intolerance's. Another important enzyme, lacto-peroxidase, houses anti-microbial properties, and uses small amounts of free radicals to seek out and destroy harmful pathogens. Enzymes are very delicate and heat sensitive, which is why they are not present in pasteurized milk.

Probiotics:
Raw milk is a living food and abundant in beneficial bacteria.  Probiotics have a built in protective system that keep pathogens at bay all while strengthening the immune system, building and maintaining a healthy gut flora, and ensuring assimilation of nutrients. As beneficial bacteria proliferates in raw milk, the digestibility of vitamins, minerals, and enzymes all increase. I mentioned the enzyme lacto-peroxidase above, and it is worth mentioning again. This particular enzyme is so anti-microbial that the FDA has approved it's use in combating E. Coli contamination in the meat industry! So powerful is the anti-microbial system in raw milk that when large quantities of pathogens are added to it, their numbers diminish over time and eventually disappear! For these very reasons, (contrary to what Big Dairy will have you believe) the risk of illness from consuming fresh, raw milk from grass fed cows is very low, especially compared to other foods- amounting to only one percent of all food borne illnesses. A recent government study showed that deli meats were ten times more likely to cause food borne illness that raw dairy products.

It is clear to see that raw milk trumps pasteurized milk on every possible level, from nutrition, to production practices and safety. I hope I have compelled you to discover the amazing benefits of raw milk for yourself!

Strawberry- Nectarine Sorbet

2013-07-12T22:15:00.000-07:00

Dairy-free, refined sugar-free, Paleo friendly

There are countless reasons to love summer. Warm days, long nights, beach trips, and camp outs. As a real food lover, I look forward to summer all year long, knowing that I will be able to enjoy the bounty of fresh fruit this season has to offer. Peaches, watermelon, cantaloupe, and cherries, they are all ripe for the picking in these hot, sultry months.

Although I am a long way off from my dream of growing all our own fruits and veggies, I am fortunate to have a nectarine tree in our backyard. Ever since I noticed the teeny, tiny, fuzzy fruit starting to grow I had stalked that tree, impatiently waiting to sink my teeth into that first sweet, juicy bite. Everyday my boys and I would go out in the yard and give those guys a good feel. The wait seemed excruciatingly long, those beauties retaining their firmness, not yet willing to succumb to the ravenous mouths of babes. After what seemed like an eternity, we went out into the yard one morning, ready to dole out our customary squeeze and that's when the magic happened. My finger sank ever so gently into the flesh of the fruit, leaving a shallow indentation. I knew our wait was over. The boys and I enjoyed an afternoon of picking fruit and then we got to reap the rewards of our efforts. Like most organically grown fruit, these nectarines were small, a far cry from the enormous ones that fill the bins at the supermarket. But the taste, oh the sweet, sweet taste. These little gems were so fragrant, the whole kitchen smelled of this gorgeous stone fruit. Between the boys and I, we must have polished off at least 15 of those puppies that day.

After our bellies were full and I had cleaned all the sticky remnants off my monsters, I looked at our impressive harvest and realized we had way more nectarines than we could ever eat. I racked my brain trying to figure out how in the world I was going to use this much fruit. I knew some would go directly into my dehydrator to transform into dried nectarines. But this was more than my dehydrator could handle. I needed another option. There was always nectarine salsa, but I'm not a big fan and besides, there was no way my family would ever be able to consume that much salsa. Did I mention yet we had a lot of fruit? Enough to fill six or seven fruit baskets and this was just our first harvest. Our tree still had plenty of fruit to bear, enough to provide us weeks of stone fruit goodness.

As I said before, summer is a glorious season. While it's probably safe to say that most people adore summer, no one enjoys it more than little ones. It truly is the season of childhood, a time where dreams are big, worries small, and the only time that three short months can feel like a lifetime. And there is nothing kids love more on a hot summer day than a cool, refreshing treat. Ah yes, nectarine sorbet. That was the answer to my seemingly endless pile of fruit.

Only one problem, I hadn't attempted to make sorbet since my family and I adopted the Paleo lifestyle almost two years ago. It suddenly dawned on me, I had made a ton of Paleo friendly popsicles and ice creams, but never a sorbet without refined sugar. Let me assure you now, the result was nothing short of delicious. The honey and strawberries add just the right amount of sweetness, and the hint of tartness from the fresh lemon rounds the flavors out beautifully. I also added coconut milk for its nourishing, creamy fats and to prevent the sorbet from getting too icy. This sorbet is as delectable as it is refreshing. Perfect for a summer day. Enjoy!

Strawberry-Nectarine Sorbet

2 cups ripe nectarines, chopped
1 cup strawberries, chopped
1/4 cup fresh lemon juice
1/4 - 1/2 cup raw honey (depending on sweet you like it. I used 1/4 c and it was the perfect balance of sweet and sour for us!)
1/4 c full fat coconut milk

Place all ingredients into a blender or food processor. Start with 1/4 c of honey and add more if desired. Blend until smooth. You can either run the mixture through a sieve if you prefer a super smooth sorbet, or just pour straight into an ice cream maker like I did. Process according to manufacturer's directions, mine took about 20 minutes. Transfer soft sorbet into freezer safe containers and freeze until firm.

Variations:

To make this recipe without an ice cream maker, pour mixture into glass or metal container and place in freezer. As the mixture begins to freeze, run a fork through it to break up the ice crystals. Repeat this process several times over the course of a few hours.

You can also pour mixture into popsicle molds.

You can use peaches in place of the nectarines, and feel free to play around with the berries as well. Raspberries would be delicious, but more honey might be required since they are not quite as sweet as strawberries.

How to Render Tallow

2013-06-26T13:50:00.000-07:00

News flash. Saturated fat is good for you. Like really good for you. The ultimate superfood. Seriously, give me a slab of butter over acai berries any day. I know this may come as a shock to some of you. In the last few decades, we have been led to believe that fat was the enemy, and saturated fat was something to avoid like the plague. As a society, we ditched the animal fats, like lard, tallow, and butter, and started consuming processed vegetable oils, shortenings, and margarine. Study after study seemed to prove that saturated animal fats caused a myriad of health issues and that we were better off using these new-fangled, highly processed substitutes. Like most people, I bought into this way of thinking for a long time. It wasn't until I began my real food journey that I realized how wrong I'd been. Undergoing an "oil change" was the single most influential dietary decision I've ever made. My diet has always consisted of real, whole foods with plenty of fruits, veggies, and protein but my choices regarding fats and oils were misguided, uninformed, and extremely detrimental.

Go back a hundred years, and you'd find lard and tallow in every kitchen. Go back a hundred years and you'd also find almost no obesity, heart disease, or diabetes. Coincidence? Hardly. Even the Golden Arches used to use tallow to fry their French fries until 1983 when they eventually switched to soybean oil. Vegetable oils like canola, soybean, and cottonseed are cheap and plentiful, the perfect recipe for processed food manufacturers. Unfortunately in America, the driving force behind our food supply is not the health of the people, but the almighty dollar. Food manufacturers care more about their pockets than our waistlines and well being. Consequently, cheap and dangerous vegetable oils replaced nourishing, time and labor intensive animal fats and we are all paying the price.

Saturated fats, like the ones found in coconut, butter, avocado, and meats play an integral role in every single bodily function. To gain a little perspective on how vital these fats are, we need to look no further than Nature's perfect food, breast milk. It's composition is 54% saturated fat, and no one could argue that is by mistake. Need more convincing? Each one of our cells are comprised of 50% saturated fat. Yes, you read that right. Half of our cell membrane's structure is saturated fat. Simply put, our bodies cannot function without it.

But wait. Animal fats are bad for us, right? If you listen to the FDA, you may believe so. In recent years, animal fats have been demonized, being blamed for everything from heart disease to high cholesterol. Turns out they were wrong. What? The government wrong about something? Say it isn't so. Recent studies have shown that contrary to previously stated evidence, higher saturated fat intake is associated with lower incidences of coronary heart disease deaths. You can read more about the benefits of saturated fats and the detriments of vegetable oils here, here, and here. Animal fats like lard and tallow, especially if sourced from pastured animals have a veritable smorgasbord of health benefits including, but not limited to:

Providing energy and structural integrity to cells

Grass-fed tallow is high in CLA, a type of fat that actually burns fat. CLA can reduce body fat and increase muscle mass

Enhancing the immune system

Building and strengthening bones and teeth (preventing cavities and osteoporosis)

Protecting the liver, maintenance of skin and hair and vital for proper brain function

Enhancing the body’s use of essential fatty acids

Lowering bad cholesterol (LDL) and increasing good cholesterol (HDL)

Increased tolerance to the sun (less burning)

Increased energy levels

Improved sleep

Decrease in food cravings

Necessary for absorption of vitamins A, K, D, and E

In addition to these benefits, animal fats also:

Are extremely shelf stable and do not become rancid easily

Do not call upon the body’s reserves of antioxidants

Do not initiate cancer

Soothe artery walls

Okay, so maybe you're starting to buy into this whole animal fat as health food thing. But you're still a little hesitant. I know what you're thinking. You want to stay away from fat because, well, it makes you fat. That couldn't be further from the truth. Without getting all technical on you, hormones are responsible for our ability to either burn or store fat, specifically insulin and leptin. Our bodies are designed to break down fat and use it for energy but they can't and won't do this if there is excessive consumption of grains, processed foods, and refined carbohydrates. The reason? They are the easiest source of energy for the body to use. To better understand it we can use the bear and dumpster analogy. In campgrounds around the country, bear-people encounters are becoming more and more frequent. Bears are meant to eat berries and fish in the wild but have found a readily available food source in human garbage. Are they designed to eat leftover hot dogs and potato chips? Of course not. Is it easier to raid a dumpster or ice chest than to forage for their own food? Absolutely. The same goes for our bodies. After years of indulging on too many processed, refined foods, the body begins to prefer these easier sources of energy and doesn't metabolize fat as effectively. Too many refined carbohydrates and not enough healthy fat, and your body never taps into it's stored energy reserves, your adipose tissue. And if your body isn't using fat for energy, its storing it. Translation: you gain weight.

I can't stress this point enough: Our bodies are designed to burn fat as fuel, but to do so, we have to increase our consumption of healthy fats and reduce our intake of refined carbohydrates and sugars! Eat fat to burn fat as I like to say. Even my own husband is shocked by the amount of fat I eat and my ability to stay in tip-top shape. I keep trying to tell him, fat is the reason I am thin. I realize this sounds so contradictory, but my body is truly fat adapted, meaning I can consume copious amounts of butter and endless slices of avocado without the slightest worry that I might start packing on the pounds. The only caveat here is that you must limit your refined, processed carbohydrate intake. Period. End of story. As long as you follow these guidelines, you not only drastically reduce the likelihood of contracting a number of health related diseases, but you get to enjoy food with lots of flavor, all while staying slim. It doesn't get much better than that. You literally get to have your bacon and eat it too.

I'm going to be presumptuous and assume that by now you have jumped on the animal fat bandwagon. The mounting evidence in favor of fats plus the tantalizing thought of potatoes fried in tallow have you ready to start rendering. Good news, it couldn't be any easier to make tallow. Plus, there is something so primal and therapeutic about running your knife through a thick piece of creamy fat. Or maybe that's just me...:)

Step one. Gather your fat. Suet, the fatty layer around the kidneys, is the best if you can get it, but pretty much any hard fat will do. Preferably you want your fat to come from grass-fed, pastured animals as these will have the highest concentrations of valuable fatty acids, although I'd take tallow from conventionally raised animals over vegetable oils any day.

Step two. Place fat in freezer for a few hours. This will make it a breeze to cut.

Step three. Trim off any meat left on the fat and cut into small pieces or place in food processor.

Step four. You have three options here. All work well, but I prefer the stove top or crock pot.

Stove top and crock pot version:

Put fat in large, heavy bottomed pot or crock pot.

Turn on heat to lowest setting.

Cover and cook for 1-2 hours or until there is mostly golden liquid with hard bits floating on top.

Strain rendered fat through cheesecloth or coffee filter over a mesh strainer into a mason jar.

Oven version:

Put fat into Dutch oven or other oven safe pot.

Turn oven on to 200 degrees.

Cook until you are left with mostly golden liquid and hard bits floating on top.

Strain fat through cheesecloth or coffee filter over a mesh strainer into a mason jar.

Tallow will turn a creamy white when hardened and last about a year in the fridge. You now have a healthy, stable, high heat fat to cook and fry with! In our house it doesn't get much better than sweet potatoes fried in tallow or veggies roasted in this delicious fat.

Making tallow soap or lotion is next on my to-do list. What are your favorite uses for tallow?

Garlic Bacon Brussel Sprouts

2013-06-21T09:37:00.001-07:00

Cruciferous vegetables. Brassicaceae family. Sounds like some poorly made Sci-fi movie. Fitting perhaps, because the vegetables that belong to this elite group have unique phytochemicals that offer superhuman benefits. Not to mention they are delicious. In fact, cruciferous veggies are my all time favorite and make their way to our plates almost everyday. Cabbage, cauliflower, broccoli, brussel sprouts, kale, bok choy, I love them all. Plus cruciferous is just plain cool to say.

By now, we are all aware that plants contain powerful antioxidants, and these antioxidants provide numerous benefits to our bodies. Cruciferous vegetables however, are overachievers. They possess the unique ability to modify human hormones, detoxify the body, and prevent toxic compounds from binding to human DNA, thus preventing toxins from causing cellular damage that could lead to cancer. Studies have even shown that cruciferous veggies are able to suppress the genetic defects that may lead to cancer! Even though a healthy diet comprised of whole, unprocessed foods is a valuable tool in the fight against cancer, cruciferous vegetables in particular have been shown to be twice as effective as other fruits and veggies in preventing it. As cruciferous vegetable intake goes up twenty percent in a population, cancer rates drop a staggering forty percent!

If all these facts aren't enough to make you want to increase your consumption of these super veggies, then adding two of the world's most delectable foods to one of these veggies should. C'mon, bacon and garlic?? Does it get any more delicious than that? Not for me. It is a well known fact that smoked swine makes everything better. And as for garlic, well the more the merrier, I say. Usually I roast my brussel sprouts, enjoying the flavor that develops in the oven as well as the crunchy little leaves that get left behind. But, I told you we eat a lot of cruciferous veggies, and so I need to find new ways to cook them. Simmering slowly in nutrient dense bone broth and the addition of bacon and garlic makes this dish shine, both in flavor profile and nutrient content. Bone broth carries with it it's own super powers, namely gelatin and a bevvy of amino acids, but we'll save that info for another post:)

These sprouts make a perfect side dish, whether it's for a family meal, or you are entertaining guests, this one is a definite crowd pleaser.

Garlic-Bacon Brussel Sprouts

2 lbs brussel sprouts, ends trimmed and cut in half, small sprouts left whole
5 pieces bacon, chopped
5 garlic cloves, minced
1 c bone broth
salt and pepper, to taste
1 Tbsp tallow, ghee, or more bacon grease

Brown bacon in a cast iron pan over medium high heat. Remove bacon with a slotted spoon to a paper towel lined plate and keep the grease in the pan.

Add 1 Tbsp fat of your choice, turn down heat to medium and add garlic. Cook for 30 seconds, until fragrant, being careful not to burn the garlic! Add brussel sprouts and turn in pan to coat with oil. Season with salt and pepper.

Cook brussel sprouts 3-4 minutes until they begin to soften, then add broth. Bring broth to a simmer, cover and reduce heat to medium low. Simmer for 10 minutes, until tender. Remove sprouts with a slotted spoon, you will be leaving some broth in the pan. Top with bacon and eat!!

Green-Choco-Avo-Nana Smoothie

2013-06-10T14:11:00.002-07:00

Green-Choco-Avo-Nana smoothie? Whew. That is a mouthful. Even more impressive than the amount of words I put in the title of this smoothie, are the amount of nutrients it has. We make a lot of green smoothies in this house. I am fortunate that my kids don't have trouble eating their veggies, but there are a few that they shy away from, and leafy greens are one of them. They will gobble up anything in the cruciferious family, broccoli, cauliflower, brussel sprouts, cabbage, and they've never met an orange veggie they didn't like, but leafy greens just aren't their favorites. Which is bad news for mom because I know how many protective compounds leafy greens possess that simply aren't found in other veggies. This is why we incorporate green smoothies into our mornings.

Since the kids have smoothies on a regular basis, I am always on the hunt for new combinations to try. I like to switch up the greens, anything from spinach to beet greens and everything in between. Sometimes we add a tropical twist with fruits like pineapple and kiwi, other times a berry mix gets thrown in. This morning, I served up one of their favorite variations: green chocolate smoothie.

Now I know what you're thinking, "chocolate, greens, and avocado?" It doesn't sound the least bit appetizing. It is however, quite the contrary. The taste and texture honestly mimic chocolate pudding. The avocado gives this smoothie an unbeatable creaminess and adds a good dose of healthy fats, all without altering the flavor. The greens (depending on which ones you choose) don't affect the taste much and give this smoothie a powerful nutrient punch. The cocoa, banana, and honey? Well, I think that's pretty self explanatory... they make this drink delicious.

Green-Choco-Avo-Nana Smoothie

1 banana, frozen
1/2 ripe avocado
2-3 T cocoa powder (depending on how chocolate-y you like it)
2 T honey
1 t vanilla
1/4 c raw milk or more depending how thick you like your smoothies
handful of greens* (I used an organic baby spinach, chard, and kale mix)

Place all ingredients into Vitamix and turn that baby on! Pour yourself a glass of that chocolate-y goodness and enjoy. Chocolate for breakfast, minus the guilt... count me in!

Variations & Substitutions:

- to make a dairy free version, omit raw milk and substitute full fat canned coconut milk or almond milk (you can also use a vanilla almond milk, but omit vanilla extract if using this).

- instead of honey, use maple syrup or dates.

- if your banana isn't frozen, no need to fret, just add ice and increase liquid.

-feel free to play around with additional ingredients like, chia seeds, flax meal, or cinnamon.

- to make 21 DSD compliant, omit honey and use a green tipped banana.

*Spinach is the mildest tasting green, and therefore the easiest to mask. If using any other greens, it will affect the flavor a tad but nothing to be afraid of. Always use baby greens however, as they blend up effortlessly.

Tropical Coconut Milk Pops

2013-06-07T21:02:00.000-07:00

Ahh, the dog days of summer. It was a comfortable 103 degrees here today. A perfect day to kick up your heels and relax outside. Ideal. Exceptional. Idyllic even. Sarcasm, along with 20 pounds of sweat are literally dripping from me as we speak. Honestly, who in their right mind enjoys temperatures above 90 degrees? Not this lady, that's for sure. There is nothing to do when it's this hot except play in the water and try and keep cool. Sweltering temperatures and mid-day munchies DO NOT make for happy kids, so I knew I needed to restock my supply of cold treats in the freezer A.S.A.P. We make a ton of popsicles in these warm summer months and these here are one of my favorites. The kids think it's special to get a popsicle for a snack, and I'm content knowing they are enjoying a wholesome, nourishing meal devoid of all the junk found in store bought treats.

These tropical popsicles are honest to goodness real food. They only have three ingredients, real fruit, and nourishing healthy fats. Doesn't get much easier or more nutritious than that. You can customize the fruit as you please, we've done a strawberry/banana combo that was equally delicious. The coconut milk adds that subtle taste of the tropics and a creamy mouth feel. The banana and mango compliment each other beautifully and when mixed with the coconut milk, you are transported to a tropical paradise where days are long, worries small, and the weather always pleasant. Or at least that's where I ~~imagine~~ wish I was right now. Until that becomes a reality, I will enjoy one of these pops and try in vain to keep the heat from ruining my mood and my good hair day....

Tropical Coconut Milk Popsicles

1 can full fat coconut milk

1 yellow banana

1 ripe mango

Open coconut milk and peel banana. Complicated stuff, I realize. Cut around the long, flat mango seed and remove the flesh. Put coconut milk, banana, and mango into a food processor or blender. Squeeze out any mango juice remaining around the seed as well and add to rest of ingredients. Blend until combined. Pour into popsicle molds and freeze until set.

Paleo Banana Pancakes

2013-05-24T14:17:00.001-07:00

Grain/Gluten/Sugar/Dairy free

Let's face it, mornings are hectic. Rushed. Downright crazy. It can be ~~difficult~~ impossible to get a nutritious, home cooked breakfast on the table all while trying to wrestle the kids into their clothes and hurry them out the door to school. And who really wants to prepare a breakfast that requires dirtying a bunch of dishes or takes a lot of time to prepare on these frenzied mornings anyways? Enter these grain free banana pancakes to save the day. These might be the easiest, quickest pancakes ever in the history of pancakes.

I love these not only for the ease of preparation, but also for their nutritional content. They are gluten/grain/dairy/sugar free, and Paleo approved. I can polish off a plate of these puppies and not have the slightest "heavy" feeling that is usually associated with stuffing oneself with pancakes. These pancakes are delicious, surprisingly fluffy, and you only have to dirty one bowl to make them. If you're new to Paleo, or grain free cooking, you may think it's impossible to recreate the pancake without using traditional flour. In all fairness, I must confess I haven't had a "regular" pancake in over 18 months so it's hard for me to compare these to conventional ones. I will however put my neck on the line and claim that they rival traditional pancakes in both flavor and texture. My boys, ages 5 and 1, both devour these and that's validation enough for me!

Enough chatter, gather your ingredients and whip up a batch of these beauties!

Paleo Banana Pancakes

1 ripe banana
2 pastured eggs
2-5 Tbsp coconut flour*
1 t vanilla
1/2 tsp baking soda
optional: pinch cinnamon (I always add this, we love cinnamon in this house!)
coconut oil, ghee, or grass fed butter

Mash banana in medium bowl. Add eggs, vanilla, baking soda and cinnamon if adding. Whisk until combined. Add coconut flour, starting with 2 T. Let batter sit for a few minutes, and if the thickness isn't to your liking, add additional tablespoons of coconut flour.

Heat griddle pan over low heat with coconut oil, ghee, or grass fed butter. Pour batter onto hot pan using a scant 1/4 measuring cup. Grain free pancakes can be difficult to flip, making them dollar size ensures that you can flip them without destroying them!

*Coconut flour absorbs a great deal of moisture, so it is always necessary to let the batter sit for a few minutes, say 3-5, to determine if you need to add more to reach desired thickness. I usually end up adding anywhere from 3-5 Tbsp in mine!

Serve with more grass fed butter and any other accompaniments you see fit. We love raw honey, maple syrup, or fresh strawberries.

DIY All Natural Fruit and Veggie Wash

2013-05-21T14:50:00.000-07:00

Pesticides. Herbicides. Biocides. Toxic residues. Contaminants. Sounds appetizing, right? My family, like many others, are concerned with the amount of pesticide residue that we are consuming. More and more people are choosing to purchase organics whenever possible in an effort to reduce exposure to these harmful substances. Ingesting these chemicals poses an even greater threat to children. Recent research has show that even small exposures in the womb, infancy, and early childhood can lead to serious health issues down the road. Studies have shown a link between pesticide consumption and serious health conditions including leukemia, ADHD, autism, and a plethora of food allergies. It's no surprise that as pesticide levels increased, so did the number of these cases.

Besides trying to minimize pesticide exposure, there are other reasons to seek out organic produce. For starters, organic farming is far gentler on the environment than conventional agriculture. Twenty four billion pounds of chemical fertilizers are applied on non-organic crops each year, now that's a staggering statistic! Organic foods are also produced without GMO's, have higher nutrient levels, prohibit irradiation and use of sewage sludge, and preserve family farms.

Whatever the motivation for choosing organics, be it the mounting evidence showing the detrimental effects of pesticide exposure or the desire to do your part in preserving the environment, many people find themselves asking a few questions. Do the benefits of fruits and veggies outweigh the risks of toxic exposure? Do I need to dip into my kids college fund so I can buy everything organic? I think it goes without saying, fruits and veggies provide many essential vitamins and minerals and are an essential part of a healthy diet. Luckily, there are a few simple guidelines that you can implement that will virtually eliminate all of your family's exposure to these nasty pesticides while reaping all the health benefits that fresh produce has to offer.

First and foremost, you must arm yourself with the knowledge of which foods contain the highest level of pesticides and purchase these organically without exception. According to the Environmental Working Group, up to 90% of our exposure comes from 12 crops, known as "The Dirty Dozen."

apples
celery
cucumbers
nectarines (imported)
peaches
grapes
cherry tomatoes
potatoes
spinach
strawberries
bell peppers
hot peppers

Kale and collard greens have also recently been added to the list. If possible, you should make a conscious effort to only purchase the organic variety of these types of produce. That goes for fresh as well as any packaged snacks/foods with any of these items as their ingredients.

On the flip side to this, are the fruits and vegetables with the lowest levels of residual pesticides, known as the "Clean Fifteen." Most of the foods on this list have protective coverings that naturally protect the flesh from pests. My rule of thumb for making the choice between conventional and organic produce is usually dependent on whether or not the food needs to be peeled. Obviously, produce that has to be peeled in order to eat it is going to contain very little, if any pesticide residue on the edible portion of it. Lucky for us, buying these foods conventionally doesn't weigh heavily on our wallets or our consciences.

onions
corn
pineapple
avocado
asparagus
sweet peas
mangos
eggplant
kiwi
cantaloupe (domestic)
cabbage
watermelon
sweet potatoes
grapefruit
mushrooms

Ok, so now you know which foods to buy organic and which ones are the safest should you choose conventional. For all non-organic produce you purchase, there are two simple steps you can take to reduce or eliminate residues and bacteria.

First, remove the outer leaves or peels, as these will house the highest concentrations of pesticide residue.

Second, (and the reason for this post) use a vegetable wash on all non-organic produce. There are commercial washes available, but you can make your own for pennies. Plus, when you make it yourself, it is completely safe, non-toxic, all-natural, and won't affect the taste of your produce. Even foods that need to be peeled, like cantaloupe, should be washed before consuming. Whatever residue is on the skin will be pulled through to the fruit as your knife cuts through.

Here are three simple recipes to add to your pesticide busting arsenal, all made with items you probably already have in your kitchen. You can easily whip these up in seconds, and help guard yourself against the harmful effects of chemicals, all without breaking the bank! For each recipe, the process is the same:

Combine ingredients in a spray bottle and shake well. Spray on produce, allow to sit for a few minutes, lightly scrub, and then rinse well. Alternately, you can soak produce in a veggie wash "bath" and then scrub and rinse.

Homemade Fruit and Veggie Wash #1

1/2 c white vinegar
4 T sea salt
2 c filtered water

Homemade Fruit and Veggie Wash #2

4 T lemon juice
4 T baking soda
2 c filtered water

Homemade Fruit and Veggie Wash #3

1 T lemon juice
2 T white vinegar
1 c filtered water

Sunflower Butter Balls

2012-03-26T20:24:00.000-07:00

Sunflower butter balls. Oh how I love thee. These heavenly little bites are so delicious and so addicting that I honestly have a love-hate relationship with them. Sure, they are full of nutritious, wholesome ingredients, but eating a whole batch ( you read that right, a whole batch) in one sitting pretty much cancels out all the health benefits. I love to work out, but I don't need to be devouring an entire plate of sunflower butter balls to undo all the hard work I put in. I know what you're thinking. Sunflower butter balls? They can't be that good. You're right, they're not. They're better than good. They are demolish an entire batch good.  Hide them in the back of the freezer so no one else can eat them good. Please, don't take my word for it, make a batch, stick them in the freezer and decide for yourself. If you don't go back for seconds and thirds, I admire and commend your self-control.

This particular recipe was born out of necessity. My youngest son Dylan was experiencing sensitivity to foods I was eating through my breast milk. After eliminating various foods, I ultimately ended up doing a total elimination diet. It was torture for me but an instant cure for my little man. For what seemed like an eternity I lived on a severely restricted diet. Then slowly, I started adding foods back in, one at a time, waiting four or five days in between to ensure that if he did react to something new I had eaten, I would know which one was the culprit. Luckily, the first few additions were added without any adverse reaction. Then I tried kale, and oh boy, did Dylan react.  So now I knew, I wouldn't be enjoying kale for quite some time. On the total elimination diet, the method of adding foods back in is simple. You start with the ones least likely to cause a reaction, like oats, beets, and bananas, and work your way up the list.

After two months of having nothing sweet to speak of, except for fruits, I was dying for something that even loosely resembled a treat. I eat extremely well but I have never been known to deny myself a sweet treat. I just try to be smart and choose healthy options. I had been making peanut butter balls for some years now, they are Jayden's absolute favorite. They are ridiculously easy and quick to prepare, consist of ingredients I always have on hand, and are really good for you. Oh, and they taste amazing! But peanut butter is one of the last foods I can try, as it is one of the top 8 most allergenic. What was a woman in desperate need of some wholesome sweets to do?

Luckily, sunflower seeds were one of the first things I had successfully added back into my diet and oats had already passed the Dylan test. Then it hit me. I could use sunflower butter instead of peanut butter and I would have a revised edition of my favorite treat! My excitement was hard to contain. Excitement over sunflower butter balls? Pathetic, I know. But just wait until you try them and then imagine sinking your teeth into these scrumptious little bites after months of eating the same bland food, day in and day out. I was in heaven.

And that is where my tumultuous relationship with these tasty treats began. I found myself going through jars of sunflower butter at an alarming rate. I think at my worst I may have polished off two jars in one week! And it wasn't just me. I passed this recipe onto my best friend, who had been using sunflower butter for quite some time because her daughter attends a peanut free school. The day after I gave her the recipe, I woke up to a verbal chastising on Facebook. She too had discovered how hard it was not to gorge herself on these little goodies. She demanded to know why on Earth I had introduced her to these heavenly morsels. She begrudgingly admitted that her husband had to intervene and force her to stop eating them. These sunflower balls may look innocent enough, but they have already brought two health conscious women to their knees.

Sunflower butter balls are wonderful for those wanting peanut free alternatives or people looking for healthier options when it comes to dessert.  Their high protein content and natural honey make them perfect for a pre or post workout snack. Not to mention, they are a favorite amongst kids and a simple recipe that they can help make. Just don't say I didn't warn you, these puppies are addicting. They are best kept in the freezer, I've tried them in the refrigerator and straight from the bowl (shocker!) but both the texture and taste are best when frozen.

Sunflower Butter Balls

1 c sunflower butter ( you could also use peanut butter or other nut butters)
1 c honey (preferrably raw)
2 c rolled oats
2 c crispy brown rice cereal (Barbara's, Erewhon and even Rice Krispy's make a brown rice cereal)

Mix sunflower butter and honey together in large bowl. Add in oats and rice cereal until incorporated.

Moisten hands with water to keep mixture from sticking and form into 1" balls.

Place in freezer and once they harden, transfer to a Ziploc bag where they will keep for a month or more, but I guarantee you won't need to worry about that!

Sprouted Brown Rice Cereal

2012-03-26T09:51:00.002-07:00

Dehydrated sprouted brown rice baby cereal. Sounds much too complicated to attempt, doesn't it? I am here to tell you that all it really takes is a little forethought and a tad bit of planning and you can make this nourishing, nutritious whole grain cereal for your little one. Four years ago, I had my first son Jayden, and my whole world changed. Before becoming a mother I had always taken pretty good care of myself and made healthful choices. I was fortunate to grow up with a mom who cared about nutrition and thankfully I continued to live that way once I was on my own. But now I was a mommy. I had created a perfect little being and I was intent on keeping him that way, so my health conscious attitude went into overdrive. I began scrutinizing every morsel of food, every drop of water, every product that entered our home.

So when it came time for Jayden to start solid food, it was a given that I would be making it myself. I made every bite, he never had food from a jar, not even once. I knew I was giving him the most nutritious, freshest food I could and that gave me an immense sense of satisfaction. I was given this perfect, unblemished little boy and the last thing I was going to do was pollute his new system with garbage. And so began my journey of clean living and of ensuring that I was providing the best nutritional foundation I could for our son.

Fast forward three and a half years, and our family was blessed again with another perfect little boy. Now a busy mom, his infant days seemed to fly by. It really is true what they say, once you have one, the next grow up twice as fast. Long gone are the lazy days of one baby, where I was able to soak up every minute, capture every first on film, stare longingly as my baby slept, and actually had the luxury of utilizing nap time to accomplish things . Now our days are packed to the max with school, soccer, tee ball, errands, and even the occasional attempt to maintain a clean household! I knew once Dylan was born that this time around was not going to be the same. There just aren't enough hours in the day. Amidst all the craziness I knew there was one thing I wouldn't be sacrificing, no matter how busy our days got, and that was his nutrition. I would be making all his food too, just like his big brother. I admit I was a little concerned that I wouldn't find the time for it, squeezing in one more thing into my schedule seemed impossible. But as Dylan neared his six month birthday, I reminded myself that if it is important, you find a way. So here I am, embarking on homemade baby food, round #2!!

I have learned a great deal about nutrition since giving birth to Jayden, and one of the most compelling bits of information was definitely the importance of soaking grains. Soaking and sprouting grains has been done for thousands of years, in every culture. Sadly, like many time honored traditions, this one has fallen by the wayside for us busy Americans. Most of us barely have time to put a hot meal on the table, let alone even entertain the idea of soaking and sprouting our grains beforehand. I too was skeptical that I could fit yet another thing into our daily lives, but once I learned about all the benefits I knew it was something I had to do. As I began my sprouting adventure, I quickly realized that all it takes is a little planning. And like I said before, if something is worth doing, you make time for it.

Why soak or sprout your grains you ask? It's pretty simple really. All grains are seeds and contain a substance called phytic acid. Basically, it's the seed's shield, that protects it until it conditions are right for it to be germinated and become a living plant. These enzyme inhibitors, wreak havoc in our systems when we ingest them. They are toxic, and actually prevent us from absorbing all the precious minerals and vitamins the grains contain, namely calcium, iron and magnesium and also make the grain difficult to digest. Not only is consumption of phytic acid harmful, but the process of soaking and sprouting the grain actually makes it more nutritious. Once grains have been sprouted they are alive and rich in bioavailable vitamins, minerals, amino acids, proteins and phytochemicals, all things that are essential for a plant to grow. The sprouting process unlocks the true nutritional value lying in these seeds and the vitamin content of some seeds can skyrocket to twenty times the original amount within a few days of sprouting. So simply put, eating grains, (or any nut, seed, or bean) without soaking and sprouting is detrimental to our health, which is so ironic, since the reason many of us eat them is to lead a healthier life. But the simple act of sprouting reduces or eliminates the phytic acid and increases the overall nutritional profile of the seed as well as aiding in digestion.

That being said, when it came time to start Dylan on grain cereal, I knew I would be sprouting grains to make my own sprouted grain cereals. Not only did the benefits of sprouting make it totally worthwhile, but the idea that consuming unsprouted grains leads to malabsorption of vital minerals made it essential that I do so. Iron is a precious commodity for babies, (especially exclusively breastfed ones, which my baby is) and their iron reserves start to deplete around the six month mark, right around the time they start on solid food. Armed with all my sprouting knowledge, I wasn't about to feed him something that was going to keep him from absorbing vitamins and minerals, after all, I am trying to provide him with those, not take them away. And so began my sprouted cereal journey.

In theory it all sounded so good, yet seemed so daunting. I mean, who are we kidding, dehydrated sprouted brown rice cereal sounds like something you can only buy in a store, not make in your own kitchen. I am here to tell you that you can easily prepare this nutritious first food for your little love, without any sweat, blood, or tears. All you need is a wee bit of planning, and a few kitchen gadgets don't hurt either. I am fortunate to have a dehydrator at my disposal, (a recent gift from my wonderful hubby) which is indispensable for this recipe. Why can't you use your oven you ask? Unfortunately, most ovens only get down to 170 degrees, 150 if you're lucky, and that temperature is just too high to dry grains. It will dehydrate them, but in the process, the high heat will kill all the beneficial enzymes we are trying to preserve. I have heard of people using the oven by turning it on it's lowest setting, and then leaving the door partially open. While this may work, it is not the most effective or safest method of dehydrating, not to mention a huge waste of energy! I myself have not used this method, and cannot attest to it's effectiveness.

Sprouted Brown Rice Cereal

2 c organic brown rice (any brown rice will sprout, but short grain tends to sprout in less time)
warm, filtered water to cover
wide mouth mason jars
sprouting screens or cheesecloth

Begin by rinsing the rice well under running water. Pour rice into jar and cover with water. Cover with lid of your choice. I use cheesecloth secured with a rubber band.

Allow to soak 8-24 hours ( I find that overnight is the best and easiest way for me.)

In the morning, rinse and drain rice well. Invert jar over a bowl at an angle, allowing for water to drain and air to circulate. Leave in an area away from direct sunlight. Rinse and drain at 8-12 hour intervals, until small sprouts appear.

I like my rice with small tails, about an 1/8th of an inch. Your rice is now alive and a nutritional powerhouse!!

Place sprouted rice onto fruit leather trays and put in your dehydrator at 95- 110 degrees. Dry for 12-24 hours until rice is completely dry. Mine are usually ready after about 10-12 hours. At this point, the sprouted rice can be ground into flour. You will want to grind your rice into a fine powder. I like to grind all the rice and then label and store the flour in the freezer. Alternately, you can freeze the rice as is, and grind as you need it. Whole grain flours, and especially sprouted ones can turn rancid very quickly and proper storage is essential. When ready to use, just measure out desired amount and keep the rest in the freezer. Don't forget, sprouted grain flours are great for use in baking breads, making tortillas, crackers, pizza doughs, or any other baked good, not just for making baby cereal!

Now for the cereal. I only make one or two servings at at time because baby cereals tend to get gelatinous if made and reheated.

1/4 c sprouted rice flour
2 c water

Bring water and rice flour to a boil with lid on. Reduce heat to low and simmer for 15 minutes, whisking occasionally to reduce clumping. If cereal is too thick for your baby's liking, add more water, breast milk, or formula to thin to desired consistency.

Sprouted brown rice cereal is perfect by itself as a first food or mixed with other fruit or veggie purees.

Spicy Sambal Beef Jerky

2012-03-24T10:36:00.000-07:00

I am one lucky lady. I have an amazing husband who takes very good care of our family. He is a wonderful provider and awesome father. Some would even go so far to say he is a saint to have to endure my endless chatter day in and day out. It is true I have a habit of incessantly talking. I talk. A lot. I talk about things. Anything. Everything. Things I see. Things I want. All sorts of things. And when I get a wild hair up my... I really won't stop. Recently, I was on a dehydrator kick. I did my research and gave hubby my best pitch. I needed one, had to have one, all of a sudden, I couldn't live without one. Our youngest son was about to start solid food, and I wanted to make sprouted grain cereals for him. The only way to do this was to have a dehydrator. I had been hinting about wanting one for a few years now. It's my goal to provide nourishing, nutritious meals for my family and that means making things from scratch. I knew if I had a dehydrator at my disposal I could create all kinds of goodies that otherwise only come from a box or a bag. Dried fruit. Fruit leather. Dried herbs. Raw crackers. Turkey jerky. Beef jerky. Whoa, wait a minute, I think that last one struck a nerve.

Homemade beef jerky? I saw hubby's eyes light up. I definitely had his attention now. A little more research and product comparison and my new dehydrator was on it's way. I could hardly wait. I debated for hours deciding what would be first on the trays. Fruit leather for Jayden? Sprouted brown rice cereal for Dylan? No, no it had to be beef jerky for daddy. After all, without him (and my annoying persistence) none of this would be possible.

As with many things I have attempted to create at home, homemade beef jerky seemed a little scary. Being the research nut I am, I read everything there was to know about dehydrating meat. And just like homemade baby food, I found out how simple it was. Dehydrating food has been around for centuries. It was essential for the preservation of food that would otherwise spoil. Nowadays, we have the luxury of refrigeration but back then dehydrating was all there was. Luckily, I don't have to hang a side of beef out in the elements and wait weeks for it to dry, hoping it doesn't mold in the process. A dehydrator can produce scrumptious, cowboy worthy jerky in as little as four hours.

Don't have a dehydrator? Not to worry, jerky can be made in the oven, and although the results won't mimic those of a dehydrator, you can still produce tasty jerky without one.

Jerky is a popular snack because it is low in fat and high in protein plus it keeps and travels well. Making your own jerky is not only economical but allows you to control the ingredients and alter the flavors however you choose. One of my main nutritional missions is to recreate store bought garbage and make it healthier and tastier. Store bought jerky is filled with preservatives and junk like high fructose corn syrup. Making it from scratch ensures you are feeding your family a wholesome, nutritious snack.

Spicy Sambal Beef Jerky

2 lbs. lean beef (flank, london broil , or round steak work best- I used flank in this recipe)
1/2 c soy sauce
2 T worcestershire sauce
1/4 c sambal sauce
1 T honey
1 t garlic powder
1 t onion powder
1 t fresh ground black pepper
1 t crushed red pepper flakes
1/2 t dry mustard

Place meat in freezer for 30 minutes to an hour before marinating to make it easier to slice. Prepare marinade by mixing all ingredients in a bowl.

Once meat is ready, take out of freezer and trim off any fat or connective tissue. Fat does not dry, and will turn rancid, which is why using lean cuts like flank steak yield the best results when making jerky.

Now thinly slice meat across the grain. There are mixed reviews when it comes to the best way to cut jerky. Cutting with the grain produces a chewy jerky, so if you like to chew your jerky for the better part of an hour, by all means, cut with the grain. For my liking, I cut across the grain. This produces a more tender, crumbly jerky that is easier to chew.

Cut jerky into thin strips, about 1/4 inch. Place sliced meat in ziploc bag along with marinade and smush together to ensure all the meat gets coated. Place in fridge and marinate 4-24 hours, overnight usually works best for me.

When you are ready to dry your jerky, take it out of the bag and place on paper towels. Blot up the excess marinade and try to get jerky as dry as possible, especially if using a dehydrator. Lay strips on dehydrator trays, close to each other, but not touching. Dehydrate according to manufacturer's instructions. For my dehydrator, I cook at 160 for the first couple hours, to kill any bacteria, and then finish dehydrating at 140 for the duration of the cooking process.

Jerky is done when dry and pliable, but not brittle. Obviously drying times will vary depending on how thick you cut your meat and whether you are using a dehydrator or an oven. Typically, our jerky is done around the six hour mark.

For jerky made in the oven:

Follow all steps above and place strips on a wire rack placed on a baking sheet covered in foil. Turn oven on to it's lowest setting, usually 170 degrees and cook for 6-12 hours until jerky is dried. It should bend, but not break.

Jerky will last for several months in an airtight container, but who are we kidding, it will never last that long!!

Sprouted Brown Rice

2012-03-23T22:20:00.001-07:00

I am on a perpetual mission to learn everything I can about nutrition. Lately, I have delved into the cooking ways of our ancestors. Nurturing time honored traditions, cooking food the way it was meant to be prepared, not mass produced on some assembly line with huge machines and people in latex gloves. The fewer stops my food makes from being pulled from the ground to the time it meets my mouth- the better.

As I buried myself in age old cooking techniques, I stumbled upon sprouted grains. I have been eating sprouted bread for quite a few years now. I love Ezekiel bread, and I was aware of the benefits of sprouted grains which is why I started eating it in the first place. So why on Earth did it take me so long to realize that I could sprout my own grains at home and reap all the benefits? Seriously, I don't know how I failed to make that connection. I spent the next few weeks learning about the benefits and methods of sprouting. The more I read, the more intrigued I became. After digesting all this information, there was no doubt in my mind that I would be sprouting my grains from now on. I'd like to go as far as to say I won't eat another grain unless it's been sprouted, but I realize that's not practical unless I vow never to go out for sushi again (hey there's my next project- homemade sushi with sprouted rice!) or enjoy dinner at a friend's. One thing was certain, any grains made in my kitchen would only be of the sprouted nature.

I know what you're thinking. My life is entirely too busy and time too precious a commodity to even entertain the idea of adding yet another step to the already harried event that is dinner. Just hear me out. Once you learn of the benefits of sprouting grains along with the detriments of consuming unsprouted grains, you too will be convinced that this is a task well worth undertaking.  And did I mention, that aside from a little forethought, sprouting your own grains will only take about 15 minutes out of your day?

Let's discuss the various benefits of sprouted rice. Rice is a grain and all grains are seeds that contain a toxic substance called phytic acid. This enzyme inhibitor protects the seed until the conditions are ideal for germination. Consuming unsprouted grains leads to malabsorption of the vital nutrients within the grain and can wreak havoc on our digestive systems, irritating the G.I. tract leading to a myriad of problems, including inflammation, gas, and allergic reactions. The mere act of sprouting not only neutralizes the phytic acid but it actually increases the nutritional value of the grain. Once the enzymes are activated, they release all the nutrients necessary for that seed to grow into a plant. What does this mean for us? We are now eating a living plant, not a dormant seed. It's nutritional profile has changed dramatically, and enhanced the bio-availability of its nutrients.  The protein, calcium, iron, zinc, and fiber content of the rice all significantly increase upon germination. Take calcium for instance. Once sprouted, the calcium content goes from about 7 mg to 30 mg!  I'd say that's pretty impressive.

Another perk of germination, it naturally releases an amino acid called gamma-amniobutyric acid (GABA).  GABA has been shown to have various health benefits including promoting lean muscle mass, aiding in weight loss, treating anxiety and high blood pressure, and improving sleep. There has been a renewed interest in sprouted rice lately due to the recent studies done on GABA.

For thousands of years, in virtually every culture, people have either soaked, sprouted, or fermented their grains, seeds, and beans before consuming them. They didn't have all the scientific evidence we do today, they just instinctively knew to do it. This time honored tradition has been long forgotten in our society. The feverish pace at which we live does not accommodate such practices.  Or does it?  Like I promised earlier, all it takes to reap the benefits of sprouted rice is a tad bit of planning.   Once you eat your sprouted rice you will immediately notice it's mellow, nutty flavor and it's improved digestibility. Sprouted brown rice also has a shorter cook time, which makes it a perfect choice for a busy weeknight. Once your rice has been sprouted, it can be cooked as is or dried and ground into a flour for making a wide array of baked goods, or even baby cereal.

Sprouted Brown Rice

2 c organic brown rice (any brown rice will sprout, I have had the fastest results with short grain)

rinse rice well and place in bowl or wide mouth mason jar.

cover with cool water and let soak 12-24 hours ( I prefer to soak mine overnight)

In the morning, rinse and drain well. Cover with a sprouting lid or cheesecloth secured with a rubber band.

Invert jar at an angle over a bowl to allow for water drainage and air circulation. Place in an area away from direct sunlight.

Rinse and drain at 8-12 hour intervals until small sprouts begin to appear. I usually notice sprouts after one day. Rice is ready when sprouts are about 1/8 of an inch.

If consuming immediately, bring 1 1/2 c water to a boil and add 1 c sprouted rice. Reduce heat to low and simmer until done, about 30 minutes.

Alternately, you can dehydrate the sprouted rice and then grind it into a flour and freeze.

Any unused sprouted rice can be kept in the refrigerator for up to a week, but allow rice to drain fully before putting in fridge. You want to reduce surface moisture as much as possible to prevent spoilage if storing in the refrigerator.

Of course I realize, sprouting grains isn't for everyone. If you don't want to sprout your own, you can purchase sprouted rice and other grains at many grocery stores. I recently found sprouted quinoa in the Natural Foods section at Raley's!  For the greatest selection of sprouted grains, your local co-op or Whole Foods would be your best bet.

Happy Sprouting!!

Beet Greens Smoothie

2012-03-22T11:38:00.000-07:00

I have been eating a great deal of beets lately and not by choice. Well, that's only partly true. My youngest son Dylan has some severe sensitivities to certain foods in my breast milk, so about three months ago, I began a total elimination diet. Long story short, on the total elimination diet, you pretty much cut out all foods, and then slowly, painstakingly, add them back in one by one so you can figure out which ones are the offenders. I didn't plan on doing something so extreme, but after I cut out the top 8, dairy, soy, wheat, etc. without much success, I decided to give the t.e.d. a try. The first few weeks were torture, only being allowed to eat turkey, sweet and white potatoes, pears, rice, and zucchini, all with no spices except salt and pepper. But low and behold, this diet worked! Within two days Dylan was back to normal. It was both a blessing and a curse because as much as I wanted to heal my baby, I was really beginning to miss food. I started to dream about all the forbidden food I wasn't able to enjoy. I can't tell you how many times I became enraged watching my husband eat dark chocolate in front of me. Oh ya, those first few weeks were excruciating. Did I mention that I started this the week before Christmas? I never knew how much self control I had until I was faced with holiday gatherings overflowing with decadent treats, baked breads and mashed potatoes and wasn't able to eat any of it. None. Zero. Zilch. I don't think I could have done it by myself, but us mommy's will do anything for our babies and so I refrained from enjoying and savoring the many goodies that the holidays have to offer. Days turned to weeks, and weeks to months and I before I knew it I had been doing this diet for almost three months. I had survived! I could hardly believe I did it. Of course, by the three month mark I had successfully added a whole plethora of delectable food to my once limited repertoire.

In addition to healing my baby, the total elimination diet had a surprising side effect on me. It reintroduced me to foods I had sworn off because I was certain I didn't like them. See, as you begin to add foods in, you start with the ones least likely to cause a reaction, and beets were high up on that list. I always knew how nutritious beets were, but I just never liked them- or so I thought. To be perfectly honest, I don't know if I had ever even tried a beet before this. Like them or not, with such a limited, restricted diet, any new food was a welcome addition and so I decided to give them a try. I began roasting them and loving them. Pretty soon, I was eating beets almost everyday!! I was thrilled with my new love affair with this almighty root vegetable but it always felt wrong to waste the beautiful greens sitting atop those crimson beets.

Along with everything else, I had temporarily given up my morning green smoothie, until all the goodies I put in there had passed the Dylan test. Finally, I had added enough foods back into my diet to begin drinking smoothies with the family again. I can't tell you how hard it was to make my family green smoothies everyday and not be able to enjoy them too! And while we're on that subject, I must tell you that I actually began to resent (gasp!) preparing delicious meals for them while I was eating plain turkey for the 23rd day in a row. I never thought I could feel such a way, since preparing nutritious meals for my family brings me immense pleasure and satisfaction. But, alas, the madness of the total elimination diet was coming to an end. I could now enjoy a whole array of nature's bounty, and I couldn't wait to make a beet green smoothie. Spinach and kale are our old standbys when it comes to greens for our smoothies, but kale was one of the foods that Dylan couldn't tolerate, and I hadn't added in spinach yet. Technically, I hadn't actually eaten the greens of the beet yet either, only the root, but since that passed with flying colors, I figured the greens would be a success as well and I was curious to see how they tasted in comparison to the greens we were so used to.

Beet greens are rich in vitamins A, C, E, K and B vitamins, as well as calcium and iron. They are a great source of dietary fiber, thiamin, riboflavin, magnesium, potassium, copper, and manganese. The beet root gets all the attention, but the greens are the real powerhouse and are actually more nutritious than the root. Always opt for fresh, organic beets with greens attached.

I was pleasantly surprised how palatable the beet greens were in our smoothie. I can handle and actually enjoy a stronger vegetable flavor, but my four year old son will not drink it if he doesn't enjoy it. And if he doesn't drink it, he can't reap all the benefits, so it has to taste good, not just be good for you. The flavor of the beet greens are easily masked by the addition of fruit in the smoothie. It has a slightly stronger flavor than spinach, but not nearly as robust as kale, and we use that all the time. I can't tell you how happy I am not to have to waste these beautiful greens anymore.

If it can pass the Jayden taste test, you know it's good!! "Tastes like Jamba Juice", is what he told me. I'd say that is a green smoothie success!!

Beet Green Smoothie

1 banana

1 orange

1 organic kiwi *(skin left on if you have a Vitamix, otherwise peel)

5 organic strawberries

handful organic red grapes

1/2 c organic wild blueberries, frozen

4 slices organic peaches, frozen

10- 12 organic beet green stalks, thoroughly washed

Place in Vitamix (or other high powered blender) in order listed. Blend and enjoy! You will feel the power of the greens all morning long!! This recipe made one big glass for mommy and a small, kid sized one for Jayden!

*Useful Info:

I leave the skin on my kiwi because I am fortunate enough to own a Vitamix. This marvelous blender is powerful enough to pulverize the skin and transform it into a silky, smooth texture. The skin of the kiwi, like the skin of many fruits and vegetables is where a majority of the vitamins and minerals lie. Kiwi skin is rich is flavanoids, fiber, and folic acid. It contains omega 3 fatty acids as well as alpha-linoleic acids. The flavanoids in kiwi skin have profound antioxidant properties which protect tissues and cells from free radicals. The folic acid contained in kiwi skin is beneficial in red blood cell production, maintenance of the nervous system, and involved in metabolism. I recommend buying organic kiwi if you are going to consume the skin, for that is where 99% of the pesticides reside. If you are going to peel it instead, choosing organic is not crucial, I would opt for the conventionally grown and save your money. I never buy organic for things I am going to peel, ie: bananas, oranges, cantaloupe, etc. Choosing organic produce is most critical when the skin cannot be peeled or for produce in which you want to consume the skin, like apples, peaches, and pears.