5 Best Immune Boosters for Kids

Boost their immune system and avoid the back to school bugs.

I can’t believe the Summer is almost gone! We had a blast visiting Hershey Park in PA and Scarborough Beach here in RI. The time flew by and now the kids are back to school. And all I can think about is how much the schools are a breeding ground for colds and other sicknesses. Time to start boosting their immune systems before they bring that crap home!

Best Immune Boosters for Kids

Wanna prevent or lessen the duration of sicknesses? Then check out this list of my favorite immune boosters for people of all ages.

Vitamin C from Real Food

Picture of Catie's Vitamin C Plus and Pure Radiance C supplements on a background of fresh berries.Vitamin C has been touted as a great immune booster and antioxidant for decades. But, not all vitamin C is created equal. Created is the key word there because lab synthesized vitamin C lacks the cofactors that help our bodies absorb and use it. Much of it just goes right through us without being absorbed. Yes, it is cheaper, but you literally might as well throw your money right into the toilet. You might ask “What about  Emergen C? That is supposed to be like a billion mg per serving. Won’t that help?” It has to have so much because so much just goes right through you. Yes, it does help some people, but it may also be doing harm. A friend of mine ended up with kidney stones because her body was taxed with flushing all the excess synthetic C from her system. Her very young children had colds and she was trying to be proactive and started taking 5000mg of synthetic vitamin C daily (Emergen-C) to stave it off. After a couple weeks of this, she was in terrible pain from trying to pass the stones. Her PCP said it was from her body eliminating all the unabsorbed synthetic C. The cold would have been preferable!

So, here at Nourishing World, we sell only vitamin C supplements from whole food and real food sources – the kind your body can absorb properly and effectively. My personal favorite is the Catie’s Vitamin C Plus. This is a powdered supplement that can be added to drinks or smoothies, yogurt, apple sauce or any super moist food. It cannot be cooked, so don’t add it to hot foods or drinks. It tastes like fruit punch, so you can mix it into your kids water bottles for school to keep their immunity high all day. If they don’t like the taste of this one, my next favorite is Pure Synergy Vitamin C. This is a super concentrated real food vitamin C supplement. The serving size is just 1/4 tsp or one capsule. Again the powder can be added to many foods. I take vitamin C every day not just for it’s immune boosting effects, but also because it is vital to helping our body absorb proteins. And, our bodies cannot produce vitamin C, no matter what we eat. We have to get it from outside sources, so if you don’t think you eat much vitamin C in a day, then a high quality vitamin C supplement is very important for you.

Medicinal Grade Manuka Honey

A picture of 100% Raw Wedderspoon Manuka Honey on a background of bees in honeycomb.While regular honey has some immune boosting properties, medicinal grade Manuka honey kicks it up a few notches. This is super easy to get children to take because it is sweet and tasty. It can be mixed into warm liquids (under 96° F), spread on crackers or bread, or mixed with your favorite nut butter. Again, avoid mixing it with hot foods or drinks. It is a fantastic supplement to have on hand for immune boosting and so much more. It is also great for the digestive tract and is a fantastic natural anti-inflammatory. And, Manuka honey is antibacterial and antimicrobial, so it is great to use on wounds and burns. I used a combination of this and emu oil on my stitches and resulting wounds after my ACL/MCL knee surgery. Both my doctor and physical therapist were amazed at how well I healed. And two years later I have only very faint scars.

Our favorite brand is Wedderspoon Manuka Honey because it is raw. Therefore it contains all the beneficial enzymes that many other brands cook out. You can read more about this fantastic supplement here. When my daughter has a mild cold, I send her to school with a couple of the Honey On The Go packets to take while at school to help keep her body fighting that cold all day

Superfood Antioxidant Acai

A picture of Perfect Acai powder on a background of acai berries in baskets.Size doesn’t always matter. Acai berries, while small, are the world’s most concentrated antioxidant source! And our favorite brand, Perfect Acai has an astounding ORAC value of 50,000 per 100 g – on average 50 higher than the competition. This is because Perfect Acai is organic and super pure with no fillers of flow agents. Aside from being a great immune booster, acai also has anti-inflammatory properties and has been shown to help regulate cholesterol levels and reverse free radical damage.

Perfect Acai comes in capsule or powder form. The capsules are great for older kids and busy adults who want to get their antioxidants quickly. The powder is perfect for adding to food and smoothies for young children or quick easy breakfasts. I put this in my morning smoothie to keep my immunity up all year round.

Improve Gut Health with Probiotics

Eat Dirt? Absolutely.Did you know that your gut houses 70% of the cells that make up our immune system? That’s right, so a healthy gut is crucial to a healthy immune system. One of the best and easiest things everyone can do for their guts is to take a really good probiotic. Probiotics can help our bodies maintain a good ratio of bacteria in our entire digestive system. All sorts of problems can occur when the ratio gets out of whack. I really can’t go into all the benefits of adding probiotics to your regimen, so to learn more about the benefits of probiotics, check out this article.

My all time favorite probiotic is Prescript Assist. This is a soil-based probiotic that is safe for people of all ages. If children cannot swallow the capsules, then they can be opened and poured into food or thick drinks. The powder won’t dissolve, so if you pour it into water or juice, it will float on top and stick to the sides of the glass. This is the probiotic I have been taking for years.

Boost Brain Power & Immunity with Coconut Oil

Picture of Perfect Coconut Oil on a background of coconuts.Coconut oil is a fantastic immune booster because of all the unique medium chain fatty acids in it, lauric acid, capric acid and caprylic acid. During digestion, these are broken down into monoglycerides and free fatty acids. The monoglycerides deter microbes from attacking our immune system. Monolaurin, from lauric acid, is believed to have the best antiviral, anti-fungal and antibacterial effect. Good coconut oil contains more naturally occurring  lauric acid than any other food besides breast milk. And it is great for brain power at school and work.

But, not all coconut oils are as good. Make sure you get a high quality, unrefined coconut oil if you want to get all the immune and brain boosting goodness from it. We sell two excellent quality coconut oils, Perfect Coconut Oil and Blue Breeze Coconut Oil from Green Pastures. Both are organic and cold pressed. Perfect Coconut Oil comes in capsules, too for those who like the ease of swallowing capsules.

Coconut oil can be added to oatmeal or any hot cereal, smoothies, or you can even make salad dressing out of it. You can stir-fry veggies with it or use it in baking. Adding one or two tablespoons a day to your children’s diet can help boost their immune system and their brain power.

Final Thoughts on Immune Boosting for Kids

This is a list of real food supplements that can be taken daily to help boost and keep our immune systems healthy. I know from experience that taking Perfect Acai and Vitamin C daily has helped me go from getting six or more colds a year to once or fewer. I also take more if I feel a tiny bit under the weather to help stave off colds before they take root. We have other great immune boosters, like cod liver oil, but that is much harder to get kids to take. The immune boosters on this list can be taken daily by people of all ages. So, what are you waiting for? Grab some and get it in yourself and your kids before they bring home something besides their latest art project.

 

The Best Low Carb, Gluten-Free Pecan Sandies Recipe Ever

Get your sweet fix with these yummy shortbread Pecan Sandies!

Sweets have always been my dieting downfall. I can’t resist cookies, candy and pretty much all desserts. Tough on a Keto or Paleo diet. But, over the past couple years, I’ve found some great cookie, candy and dessert recipes that give me my sweet fix and are still healthy and low carb. This recipe definitely fits the bill.

I always loved Pecan Sandies cookies growing up. All that crumbly goodness was great dunked in a nice cold glass of milk. I tried these cookies and fell in love all over again. My sister, the cookie making queen in our family, couldn’t believe they had no flour in them when she looked at them. And she was impressed when she tasted them, too – as was everyone who tasted them. They are delish!

Keto-Friendly Pecan Sandie Recipe

Picture of Pure Monk 100% monk fruit sweetener.Adapted from isavea2z.com recipe for Keto Shortbread. I use a combination of coconut sugar and pure monk fruit powder to sweeten these, but you can use the sweetener of your choice. Pure monk fruit is soooo sweet, you only need a little. I love the Pure Monk monk fruit sweetener because there is no weird aftertaste like with stevia and erythritol. Read monk fruit sweetener labels carefully – many have other sweeteners in there. This was the only one I found that was just monk fruit. To make these cookies Paleo-friendly, substitute coconut oil for the butter.

Ingredients:
2 1/2 cups almond flour
6 Tbs softened cultured butter
1 Tbs organic coconut sugar
1/4 tsp Pure Monk monk fruit sweetener
1 tsp vanilla extract
1/4 cup organic chopped pecans (eliminate for shortbread or allergies)

Directions:
1) Preheat oven to 350°.
2) Mix softened butter and sweetener until light and fluffy. If the butter is too soft, it will be too oily, so don’t over soften the butter.
3) Mix in vanilla.
Picture of crumbly Keto Shortbread Cookie dough before it gets cooked.4) Add the almond flour slowly and mix well. It should look a little crumbly, but will stick together and be dough-like when you pick it up.
5) Drop by tablespoon full onto cookie sheet. Press each one down to 1/4 to 1/2 inch thick. They will not expand much when cooked, so don’t make them too thin.
Picture of Keto Pecan Sandies golden brown just out of the oven.

 

 

6) Cook for 8 – 12 minute, depending on thickness, on top rack. The edges will be a light golden brown when done. They will be very crumbly when hot and will harden as they cool. Cool on rack and enjoy! Makes 20 cookies.

Picture of Keto Pecan Sandies on a plate – one has had a couple bites taken out of it.
Macro Info per cookie if using my sweetener suggestions:

Calories: 101
Carbs: 3.8, Fiber: 1.6, Net Carbs: 2.2
Fat: 8.1
Protein: 3.2

Good luck eating only one!

 

Try Our Low Carb Grain-Free Keto Pizza

Keto_pizza_recipe

So, yesterday, my husband came home with all the stuff to make pizza at home for dinner. He had the already-made individual pizza crusts, sauce and all the fixings (I was a little appalled that he bought all the pre-made stuff, but that’s a whole other story). As I’m on a very low carb diet, I was a little jealous that I wouldn’t be partaking of the family pizza party. Then, I got to thinking about what I could put pizza fixings on that would be low carb and simulate a pizza crust. I had a jicama in the veggie drawer and decided to give it a try. Much to my delight, this low carb Keto pizza was totally yummy and worked great!

Jicama goes by many names, Mexican potato or Mexican turnip to name just a few. It is a root vegetable that is pretty low carb. A one cup serving of raw jicama has about 6 net grams of carbs. And, I don’t think I used a full cup of the vegetable for my recipe. I also made my own low carb Keto pizza sauce because the store bought one had sugar in it (what? why?) and soybean oil. Also, I like to add Perfect Hydrolyzed Collagen to the sauce to bump up the protein in my pizza. Here are my recipes for low carb Keto Pizza and Keto/Paleo Pizza sauce.

Jicama frying before being made into grain-free Keto Pizza.Paleo/Keto Pizza Sauce

Ingredients:

1 6 oz can organic tomato paste
3/4 cup organic tomato sauce
1 tsp sea salt
1/2 tsp each oregano, basil, onion powder and garlic powder
3 scoops Perfect Hydrolyzed Collagen

Keto-friendly, grain-free jicama pizza ready for the oven.Directions:

Combine first three ingredients and the spices in a small sauce pan. Simmer for 20 minutes so flavors get released and mix well. Remove from heat and add Perfect Hydrolyzed Collagen. Stir well until completely dissolved. Refrigerate any leftovers.

Keto Jicama Pizza

The two slices of pizza, without anything besides cheese and my Paleo Pizza Sauce, have  about 9 net carbs, 17 g of protein, and 8 g of fat, depending on the brands used. Nine slices of uncured pepperoni adds 1 g of carbohydrates, 6 g of protein Yummy low carb Keto pizza on the plate, ready to eat.and 10 g of fat. Eight large olives, sliced, adds 0 carbs and protein, but 3 g fat.

Ingredients:

2 slices of jicama, about 1/4 inch thick (I cut mine from the middle so they’d be bigger)
1 Tbs grass-fed butter
2-3 tablespoons Paleo Pizza Sauce
Mozzarella cheese
Pizza toppings of your choice

I tried the low carb Keto Pizza and really enjoyed it.Directions:
1. Melt butter on medium heat in a frying pan.
2. Add the slices of jimaca. Cook on medium heat for five minutes on each side.
3. Preheat oven to 400°.
4. Place jicama crusts on cookie sheet and add sauce, cheese and toppings.
5. Cook for 10 minutes or until cheese is melted to desired doneness.
6. Enjoy!

 

My Favorite 21 Day Detox Diet Recipes

Let These Recipes Help You Heal During Your 21 Day Detox!

by Kerrie Bross

I just finished up the 21 Day Detox Diet Plan for the third time. The 21 Day Detox Diet Plan was developed by Dr. Erica LePore, a naturopathic doctor with over 15 years of experience helping patients heal through detoxification and food testing. Even though I eat a pretty clean diet, I do the detox once a year just to clean out any toxins that have built up and to help get me back on the heathy track. For an in depth report on the results after my first detox, check out this blog.

Another 21 Day Detox Diet Success Story

While I do it just to get a good cleanse, many people do the 21 Day Detox Plan to help figure out why they feel unwell. A good friend of mine is in this category. Melissa was feeling off for a long time. Her feet hurt when she got up in the morning. She often felt very tired, had low energy and was often down. She had gas and bloating, joint stiffness and a general feeling of malaise. I mentioned the detox to her last year when I did it, and she said she wanted to do it to see if food was triggering her symptoms. It took her until this year to finally get prepared and just do it. She was amazed by how much better she felt after just a couple of days.

Melissa’s Results During the 21 Day Detox Plan

In just the first week on the 21 Day Detox Plan, Melissa noticed an improvement in mood and energy, and she said she had bouts of unexplained happiness or giddiness. This was such a nice change after feeling down a lot for no reason. She also noticed she felt wide awake when she woke up in the morning – no dragging tiredness – and her feet no longer hurt when she got up. She noticed significantly less joint pain and the stomach issues were gone.

What Melissa Learned from Doing the 21 Day Detox Diet

Doing the 21 Day Detox helped Melissa realize a few very important things. She believes she was probably dehydrated most of the time. She also realized she was addicted to sugar and flour and that it was contributing to overeating. Now she stops eating when she’s full as opposed to feeding the sugar and flour addictions. She has made a breakfast smoothie part of her regular routine and loves starting the day with a glass of water. She says it is a nice way to gently wake up her system instead of filling it with egg and cheese on a bagel on the way to work. Many of the healthy habits she picked up during her Detox Diet have remained part of her daily routine and she feels so much better.

The 21 Day Detox Diet Plan is not easy – that is why it took Melissa so long to finally get prepared and do it. But, when done properly, it can help you figure out if certain foods are causing or contributing to your health issues. It is a very powerful tool when used properly. So, I wanted to help anyone who is attempting the diet with a list of my favorite recipes from this latest round of detoxing.

21 Day Detox Diet Breakfast Recipes

Breakfast Smoothie

This is my go to breakfast all the time, and now it’s Melissa’s, too. Although beef is not allowed on the diet, Perfect Hydrolyzed Collagen from grass-fed cows is allowed, ( I checked with Dr. Lepore). To make this more filling and last with you longer, add 1 Tbs Perfect Coconut Oil.

Ingredients:
2 Tbs full fat organic coconut milk (Native Forest is my favorite)
Filtered water
1 Scoop Perfect Hydrolyzed Collagen
1 Scoop Perfect Acai Powder
2 Scoops Baobab Fruit Powder, (if doing the diet, you already have this)
1/2 Tbs Catie’s Gluten Free Greens
6 – 8 oz organic frozen fruit – my favorites are raspberries and pineapple-mango

Directions:
1) In a blender, add coconut milk then filtered water to the one cup line.
2) Add Perfect Hydrolyzed Collagen, Baobab Powder, Perfect Acaiband Catie’s Greens to blender. Blend for a few few seconds to mix it all together.
3) Add organic fruit and blend on high until all the frozen fruit is broken down and well mixed in.
4) Pour in a glass and enjoy

A picture of Paleo Rice-Less Krispie Treats – good for a detox diet.Rice-less Krispie Treats

This recipe comes from Paleohacks. You will need a food processor to chop up the nuts. This is a good dessert or snack, as well as a good breakfast!

Ingredients:
1 1/2 cups raw almonds
1 cup raw macadamia nuts
1/2 cup creamy almond or cashew butter
1/4 to 1/3 cup honey, depending on how sweet you like it
salt to taste

Directions:
1) Place nuts in a food processor or high speed mixer. Pulse several times on high until the nuts are a crumbly mixture.
2) In a large mixing bowl, add nut mixture, honey, almond butter and salt. Stir to combine.
3) Line a loaf pan or small glass pyrex dish with parchment paper. Firmly press the mixture into the dish, all the way into the corners.
4) Refrigerate for at least two hours to set. Cut into 10 or 12 pieces. Store in the refrigerator so it stays firm.

21 Day Detox Lunch or Sides Recipes

I tried this Beet and Quinoa Salad and it was fantastic. I ditched the dijon mustard and used 1/4 tsp ground mustard to eliminate any sugar or toxins from processed mustard. Make sure you buy organic edamame because soy is a GMO crop. Week two you cannot eat soy, so substitute garbanzo or black beans instead of the edamame. One batch was enough for a few lunches. I sometimes added leftover chicken to make it a little more filling.

This Three Bean Salad is so invigorating with the fresh parsley. The dressing calls for 1/4 cup granulated sugar. I used 2 Tbs honey instead. Use more or less according to your tastes.

Last nights leftovers always make good lunches. Read on for the snack and dinner recipes I loved this time around.

21 Day Detox Snack Recipes

Picture of a box of Simple Mills Sun-Dried Tomato and Basil Crackers and a Bag of Pink Himalayan Sea Salt, Red Rice & Quinoa Tortilla Chips.I could not get through the 21 Day Detox Diet without having snacks and homemade goodies on hand.  I also found a couple of great store-bought snacks this time around that are really flavorful, healthy and only have ingredients that are allowed. See the picture.

I have a sweet tooth, so I needed lots of pre-made sweet snacks. One day we were going to the movies and I needed a sweet snack to munch on that was small and candy like. I found a maple glazed nut recipe that I altered a bit. The following recipe is so good, I’ve made it a few more times since my diet ended!

A picture of Paleo Maple-glazed Nuts in a white dish.Paleo Maple Glazed Nuts

Ingredients:
5 cups of organic nuts – I used macadamias, pecans, walnuts, almonds and brazil nuts
4 Tbs organic maple syrup
1 tsp alcohol free vanilla extract
1/2 to 3/4 tsp salt – to taste

Directions:
1) Add maple syrup, vanilla extract, and salt. Mix to combine.
2) Add nuts and stir so all are well covered in the maple mixture.
3) Line a large cookie sheet with parchment paper. Scoop out the nuts with a slotted spoon and let the excess liquid drip off for a few seconds. Place in a single layer on the cookie sheet.
4) Cook at 250° in a preheated oven for 45 minutes. Remove and let cool for a few minutes if you can. Store in an airtight container.

Picture of a dish of Coconut Chia-Seed Pudding with big blackberries on top.Other Sugar-Free Snacks

I also ate the Rice-less Krispie Treats for sweet snacks along with Dr. Lepore’s Vanilla Coconut Chia Seed Pudding. Fruit is always a healthy snack. I ate a lot of apples, tangerines and pears. I couldn’t eat icecream, but I have a Yonanas machine that turns frozen fruit into sorbet. My family ate bags of frozen berries this way. My kids like it sweetened with a little honey. For salty snacks, and for an appetizer, I ate a lot of fresh guacamole with the Red Rice chips.

Guacamole

Ingredients:
2 medium avocados
1/4 cup diced organic tomatoes
1/4 to 1/2 tsp salt, to taste
1/2 Tbs organic dried onion
1/2 Tbs organic lime juice or fresh squeezed lime juice

Directions:
1) Cut avocados the long way and use a spoon to scoop out the green goodness. Mash to desired consistency.
2) Add 1 Tbs filtered water and the dried onion to a glass dish and zap in the microwave for 30 seconds. Fresh onion can be used, but my kids don’t really like fresh onion and this is fast.
3) Add onion, salt, and lime juice to the avocado mixture. Mix well and adjust salt if needed. Add tomatoes and serve immediately. If you are not eating right away or if there is any left over, this is a trick to keep it from going brownish on top. Put it in as small a container as possible so there is only a little open to air. Slowly add water so it sits on top, completely covering the guacamole with about 1/4 inch of water. When it comes time to eat it, pour off the water and stir.

21 Day Detox Dinner Recipes

Picture of Sweet Potato Coconut Curry Soup recommended by Dr. Erica LePore for those on the 21 Day Detox Diet Plan.This stuffed turkey tenderloin recipe is fantastic right out of the oven or as leftovers. It is completely compliant and no changes were needed. I also really enjoy the Sweet Potato Coconut Curry Soup from the 21 Day Detox Plan website. A few nights we did roasted chickens or rotisserie turkey for dinner and for leftovers. Then, I made bone broth and really good chicken soup. Here’s the link to my bone broth and chicken soup recipe. It says chicken noodle soup, but it tells you how to make it chicken and rice soup. It was the soup days that I ate Guacamole and Red Rice chips to make the meal a little more filling.

Another thing I made a few times was Fresh Basil Pesto. This recipe puts it on chicken breasts, which totally works for the 21 Day Detox Plan. I usually made just the pesto and ate it on baked spaghetti squash with some diced chicken thrown in for protein. YUM!!!! Trader Joe’s makes brown rice and quinoa pasta that you can eat on this diet, too.

How to Find Recipes for the 21 Day Detox Diet Plan

There are lots of recipes out there that work for the 21 Day Detox Diet Plan. Search for Paleo versions of your favorite recipes and those will usually work with little or no tweaking. The best way to be successful on this diet is to have food on hand that you can eat, including snacks. Make sure to make some emergency turkey meatballs to freeze for a quick meal in case you are in a hurry. The recipe I made was not great, so I didn’t share it, but having them was good for rushed meals when I wasn’t well prepared. Check spaghetti sauce jars, many have sugar in them.

Last thing, these recipes are tasty, healthy recipes good for any time, not just when your detoxing. Enjoy!

 

Thanksgiving, Paleo-Style

Try tasty Paleo versions of some Thanksgiving favorites.

I love Thanksgiving. It seems that frequently when we get together with family, there are presents involved. Whether it’s birthdays or other holidays during the year, very often my parents or my in-laws are giving the kids a present for some reason or another. Don’t get me wrong, I’m thankful to have such great people in our lives, but Thanksgiving is a time when there are no presents and the focus is reflecting on what we have and how lucky we really are.

I also love the food on Thanksgiving. But, many of my favorites have been traditionally made with canned soup, canned beans, sugar, and bread, which are no longer part of my diet. A little scouring of the internet and some kitchen creativity was needed to find tasty alternatives to some of my favorite recipes.

Paleo Stuffing

Paleo_stuffing

Ingredients:

  • 1 loaf low-carb coconut flour bread (recipe below)
  • ¼ cup fresh parsley
  • 2 Tbsp grass-fed butter or coconut oil
  • ½ red onion, diced
  • 3 celery sticks, diced
  • 1 large apple, peeled and diced
  • 2 tsp dried thyme leaves
  • 1 tsp dried rosemary
  • ½ tsp dried ground sage
  • ¼ tsp black pepper
  • ¼ tsp Himalayan rock salt
  • ¼ teaspoon ground ginger
  • 1 cup homemade chicken broth, or broth of your choice

Instructions:

  1. Roughly chop bread into bite-sized pieces. Place the pieces on a large baking sheet and place in preheated 300° oven. Cook on low temperature until dried out, about 50 minutes. The bread should be a bit more moist than croutons, but not soft. This step will help the bread retain its shape in the stuffing, so don’t skip it! Alternatively, you can dehydrate in your dehydrator, 130F for 24 hours.
  2. Place the bread chunks in a large bowl, toss with fresh parsley and set aside.
  3. Preheat oven to 350F and lightly grease a casserole dish with oil of your choice, I used Perfect Coconut Oil.
  4. Heat butter, or oil of your choice, in a large pan on medium-high heat.
  5. Add onion and cook until soft, about 5 minutes. Add celery, thyme, rosemary, sage, pepper, salt, ginger and cinnamon. Cook for another 2-3 minutes. Add apple and cook a couple more minutes until just tender.
  6. Remove from heat and add vegetable mixture to bread and toss to combine being sure not to over mix.
  7. Pour the broth over top of the bread. Again, be sure not to over mix just toss, then add to the prepared casserole dish.
  8. Cover and bake in preheated oven for 30 minutes.
  9. Remove from the oven and let sit with the cover on for 5 minutes. If you like a moister stuffing, add more broth to taste.

Low Carb Coconut Flour Bread

Ingredients:

  • 4 eggs, room temperature
  • 1 ⅔ cup full-fat coconut milk, room temperature
  • ¼ cup Perfect Bovine Gelatin
  • ¼ cup melted Perfect Coconut
  • 1 Tbsp apple cider vinegar, room temperature
  • 2 tsp coconut sugar
  • 1 cup coconut flour, sifted
  • 1 tsp gluten-free baking soda
  • ¾ tsp Himalayan rock salt

Instructions:

  1. Preheat oven to 350F.
  2. Lightly oil a 9×13 loaf pan with coconut oil. Set aside.
  3. Add egg whites to a mixing bowl. Whisk on medium-speed for 2 minutes, until frothy.
  4. In a separate bowl, add egg yolks, coconut milk and gelatin and beat on high, until smooth.
  5. Combine the above two and add melted coconut oil, vinegar, and coconut sugar. Mix until just combined.
  6. In a separate bowl, mix coconut flour, baking soda and salt. Add to wet ingredients and mix until well combined.
  7. Transfer batter to a prepared bread pan. Smooth out with a spatula or the back of a spoon. Bake for 45-50 minutes in preheated oven, or until a toothpick comes out clean.

Low-Carb Bread & Paleo Stuffing recipes inspired by healthfulpursuit.com.

Paleo Cranberry Sauce

Paleo_cranberry_sauce

Ingredients:

  • 3 cups fresh cranberries
  • 1 cup orange juice
  • 1 cup pomegranate juice
  • 4 Tbsp coconut sugar (start with 2 and add more depending on how sweet you like it)
  • 2 Tbsp plus 2 tsp Perfect Bovine Gelatine
  • 1/2 cup water

Instructions:

  1. Blend cranberries and juice in blender or food processor until very smooth.
  2. Place in a pot and bring to a boil.
  3. Add coconut sugar and stir. Adjust sugar amount to desired sweetness.
  4. Reduce heat and simmer for 10 minutes, stirring frequently.
  5. Add the gelatin to 1/2 cup water and let it sit 1 minute. Add to cranberry mixture and stir until completely dissolved. Check for sweetness and add more sugar if desired. Remove from heat.
  6. If putting in molds, coat the inside with melted Perfect Coconut Oil (cranberry sauce comes out of the mold easier). Pour into molds or dishes and place in refrigerator until well chilled. If having trouble removing from molds, then place mold in hot water for a couple minutes to loosen it up.

Inspired by mommypotomus.com.

Paleo Green Bean Casserole

Paleo_green_bean_casserole

This recipe was a huge hit with everyone, even people who don’t usually like Green Bean Casserole! It is a combination of recipes from wellnessmama.com and fedandfit.com.

Ingredients:

  • Prepared onion topping (recipe below)
  • 1 lb fresh green beans
  • 8 oz roughly chopped mushrooms
  • 5 large strips of bacon, roughly chopped
  • 2 shallots, finely chopped
  • 3 cloves minced garlic, not too big
  • 1/2 cup almond meal
  • 1.5 cups cream or coconut milk or almond milk
  • 3 tsp sea salt
  • 2 tsp pepper
  • 2 Tbsp extra virgin olive oil
  • 2 tsp tapioca flour

Instructions:

  1. Put a large pot of water on the stove to boil. Cut green beans in half and boil for 5 minutes. Strain and set aside.
  2. Add chopped bacon to a hot buttered or oiled saute pan and cook till just crispy.
  3. Add shallots and saute till slightly clear.
  4. Add the garlic, saute a couple more minutes.
  5. Add the mushrooms and stir frequently until they have cooked down.
  6. Remove mixture to a bowl and set aside.
  7. Using the same pan, add 1 Tbsp EVOO and 1 cup of the cream, coconut milk or almond milk and stir with a metal whisk. Add 1/4 cup of the almond meal and whisk until smooth. Add the rest of the cream and almond meal, whisking over a medium simmer.
  8. Add the salt and pepper
  9. Whisk in tapioca flour and stir until the thickness of heavy cream.
  10. Reduce heat, add the mushroom mixture back in and stir.
  11. Add the green beans and stir.
  12. Pour the mixture in a medium size casserole dish.
  13. Top with prepared onions and cover.
  14. Bake for 15 minutes. Remove cover and bake for an additional 5 minutes.
  15. Enjoy!

Onion Topping

Ingredients:

  • 2-3 medium onions, sliced very thinly
  • 2 eggs
  • 3 Tb heavy cream or coconut milk
  • 1 cup almond flour
  • 1/2 cup Perfect Coconut Oil for frying

Instructions:

  1. Heat oil in a frying pan.
  2. Beat eggs and cream or coconut milk.
  3. Add onions and make sure they are thoroughly coated.
  4. Put 1/2 the almond flour on a plate
  5. Use tongs to grab a bunch of the onions from the eggs. Let it drain a bit so it’s not dripping and drop onto the almond flour plate. Toss until evenly coated.
  6. Move to frying pan and fry until crispy, stirring frequently. Move to paper towel lined bowl or plate and set aside. Repeat until all onions are cooked.

By Kerrie Bross

Paleo Holiday Recipes

Paleo_recipes

So, if you’re like me, then most people you know still have a modern diet and holiday parties are filled with lots of enticing foods that are loaded with flour, sugar and processed oils. I feel a little better when I bring something that is both tasty and healthy. I know I can eat that one dish, at least, without any guilt. The chocolate cream pie is now a new favorite and I’ll be making a few over the next couple weeks. Need an easy healthy cookie recipe for your party? The chocolate macaroon cookies below are no-bake and delish! There are links at the end to other recipes we’ve done that would be good for holiday parties, as well. And, if you’re not much of the make-from-scratch kind of person, then a big veggie tray is an easy, healthy addition to any party. My family’s favorites for the veggie tray are snap peas, sliced red peppers, grape tomatoes, sliced cucumbers and cauliflower. I’ve included below an easy ranch dressing made from avocado mayonnaise, so it’s Paleo-friendly. Enjoy your holidays and all the parties!

Easy Paleo/Primal Ranch Dressing

Ingredients:

  • 1 cup avocado mayonnaise (Try Primal Kitchen MAYO)
  • 1/2 tsp dried chives
  • 1/2 tsp dried parsley
  • 1/2 tsp dried dill weed
  • Optional Primal Ingredient: 1/2 cup organic plain yogurt
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/8 tsp salt
  • 1/8 tsp ground black pepper

Directions:

In a large bowl, whisk together all ingredients. Cover and refrigerate for 30 minutes before serving.

Caramel_Chocolate_coconut_cookie_recipe

Salted Caramel Chocolate Macaroon Cookies

Paleo, Gluten-Free, Dairy-Free, & Vegan. Inspired by GI365.

Ingredients:

  • 1 1/2 cups coconut sugar
  • 1/2 cup coconut oil
  • 1/2 cup coconut milk, (from the can)
  • 2 tsp vanilla extract
  • 1/4 tsp sea salt
  • 2 1/2 cups finely shredded coconut
  • 1 cup big flake coconut
  • 2/3 cup dark chocolate chunks or chocolate chips (I used 80% dark chocolate)
  • 1/2 cup almond or cashew butter (optional)
  • 1/2 cup whole raw almonds (optional)

Instructions:

In a large saucepan, combine the coconut sugar, coconut oil, and coconut milk. Bring the mixture to a boil, and boil for 2-3 minutes until the caramel thickens, stirring constantly to keep the caramel from sticking.

Remove the caramel from the heat and add the vanilla, sea salt, and coconut. Stir to combine. If you’re using the almond or cashew butter, mix it in thoroughly.

Finally, add the almonds and chocolate chunks and combine, stirring as little as possible to keep the chunks intact. No worries, though – it’s still very good even if the chocolate melts.

Portion the cookie on a parchment lined baking sheet and let cool. This version of no-bakes takes a full 3-4 hours to fully set up, but you don’t have to wait that long because they’re really good warm and gooey.

Note: To keep this recipe 100% dairy free and vegan, be sure to use a chocolate that is dairy free.

paleo_chocolate_silk_pie_recipe

Paleo Chocolate Silk Pie

I had to find a great chocolate cream pie recipe because it’s my step-father’s favorite. This silky, decadent Paleo chocolate cream pie fits the bill! The pie is dairy-free as long as you use coconut oil instead of butter. This one’s for you Kenny!

Inspired by lafujimama.com.

For the chocolate almond crust:

  • 1 2/3 cup blanched almond flour
  • 1/3 cup cocoa powder
  • 1/3 cup coconut palm sugar
  • 1 large egg
  • 1 Tbs coconut oil or butter

For the chocolate silk pie filling:

  • 3 large eggs
  • 1/2 cup raw honey
  • 1 1/2 tsp vanilla extract
  • 6 oz unsweetened chocolate, chopped
  • 1 1/4 cups unsweetened coconut milk, almond milk or pastured milk

For the coconut whipped cream:

  • 1 (13 oz) can coconut milk
  • 1 Tbs raw honey
  • 1 tsp vanilla extract

1) Make the chocolate almond crust first.

Preheat the oven to 325°F.

Combine the almond flour, cocoa powder, and coconut sugar in a medium bowl. Add the egg and coconut oil to the bowl and beat with a mixer until a crumbly dough-like mixture forms. This may seem a little dry or hard to mix, but that’s normal. Just get everything well combined.

Press the dough into the bottom and up the sides of a 9-inch pie plate. Bake in the preheated oven for 10 minutes, then let the pie crust cool completely before filling. Refrigerate to speed the cooling process if necessary.

2) Make the chocolate silk filling.

Place the eggs, honey, and vanilla extract in a blender. Blend until smooth.

Heat the milk in a small saucepan over medium heat. Add the chocolate. Stir until the chocolate is melted; do not overheat the chocolate!

With the blender running on low speed, pour the hot chocolate milk in over the other ingredients. Blend until the mixture is smooth and completely incorporated.

Pour the mixture into the cooled crust and refrigerate for at least 8 hours.

3) Make the coconut whipped cream.

Refrigerate the coconut milk at least 24 hours before making the whipped cream. The makes the thick cream separate from the liquid and firm up. Chill a glass or metal bowl in the freezer 20 minutes before making the whipped cream.

Remove the lid from the can of coconut milk. The coconut cream will be very thick on the top. Gently scoop this part out and put it in the chilled bowl. Save the watery liquid for another recipe.

Using a mixer, whip the coconut cream until it is light and fluffy and peaks form, then mix in the honey and vanilla extract. Scoop on top of the pie and use a spatula to spread, or use a pastry bag to decorate the top of the pie with the whipped cream.


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More Holiday Party Recipes

Check out these delicious, healthy recipes, perfect for your upcoming gatherings!

By Kerrie Bross

Beyond Bulletproof: This coffee or tea is a low carb, filling snack or meal.

Beyond_bulletproof_coffee

By now, we’ve all heard about bulletproof coffee. It is also know as fat coffee, rocket fuel or buttered coffee, or even yak tea. Essentially, you add a couple tablespoons of good, cultured grass-fed butter (or other high quality oil or fat) to pump up your morning cup o’ joe. Adding processed sugar or pasteurized cream is frowned upon. People who have tried buttered coffee swear it tastes good, and gives them more energy and a better ability to focus. Dr. Oz even recommended buttered coffee for improved energy and to fight burnout. For a basic recipe click here.

Lately, I’ve been trying to drastically cut carbs, and have started drinking a few different varieties of fat coffee or yak tea in lieu of lunch. I find it really works to stave off hunger and keeps me energized for the rest of my work day. I add a scoop of Perfect Hydrolyzed Collagen for protein, and a couple different kinds of healthy fat plus a good fiber source to keep me full. Adding ground chia seeds adds great fiber. Cacao powder and turmeric add nice flavors and tons of healthy antioxidants and other health benefits. Below are my favorite beyond bulletproof recipes. The basic recipe is coffee or tea, protein powder, a fiber source, and two servings of healthy fats.

Chocolate Sunbutter Fat CoffeePeanut_butter_coffee_recipe

This recipe uses collagen for the protein and sunflower seed butter, coconut milk cream, and coconut oil for the healthy fats. I really like adding unrefined, organic, Perfect coconut oil because it’s loaded with medium chain triglycerides. MCT’s are used as energy rather than getting stored as fat and are important for brain health.

Ingredients
8 – 12 oz organic fair trade coffee or tea
2 Tbs unsweetened coconut milk or unpasteurized heavy cream
1 scoop Perfect Hydrolyzed Collagen
1 Tbs unsweetened cacao powder
1 Tbs unsweetened sunflower butter (or nut butter of your choice)
1 Tbs Perfect MCT Oil
2 Tbs organic chia seeds
10 drops stevia (or non-sugar sweetener of your choice)
5 ice cubes (optional for anyone who likes frozen coffee drinks)

Directions
Place coffee in a blender, then add coconut milk and nut butter. Blend on high a few seconds until well mixed. Add all other ingredients and blend on high until well mixed. Pour into a mug or glass and enjoy.

Mint Chocolate Mocha Mealmint_chocolate_butered_coffee_recipe

This recipe has a refreshing minty lift for those days you are dragging. Always add coconut milk or other cool ingredients to coffee first to cool it down a smidge before adding other ingredients. Some supplements lose nutritional benefits if heated too much.

Ingredients
8 – 12 oz organic fair trade coffee or tea
2 Tbs organic coconut milk or unpasteurized heavy cream
1 scoop Perfect Hydrolyzed Collagen
1 Tbs organic fair trade cacao powder
1 Tbs Perfect Coconut Oil
2 Tbs organic chia seeds
10 drops stevia or unprocessed sweetener of your choice
2 – 4 drops peppermint essential oil
5 ice cubes (optional if you like frozen coffee drinks)

Directions
Add coffee and coconut milk to a blender. Combine a couple seconds. Add all other ingredients and blend on high until well combined. Pour and enjoy!

Turmeric Fat Yak Teabutter_tea_recipe

This recipe adds flavorful turmeric for a fantastic nutritional boost to your buttered beverage.

Ingredients
8 – 12 oz green tea or organic fair trade coffee
1 Tbs grass fed butter
1 Tbs Perfect Coconut Oil
1 scoop Perfect Hydrolyzed Collagen
1 tsp Gaia Turmeric Boost
1 Tbs organic chia seeds
10 drops stevia or non-sugar sweetener of your choice

Directions
Blend green tea, butter and coconut oil for a few seconds. Add the remaining ingredients and blend until well combined. The butter in this will make it nice and frothy. Enjoy!

Beyond Bulletproof: Easy Coffee & Tea Meals or Snacks

So, to recap, to turn your buttered coffee or tea into a meal, you need to add a few ingredients to your brew.

  1. A good source of protein which helps power you through the next bunch of hours. I like Perfect Hydrolyzed Collagen best because it is virtually flavorless and adds 10 grams of protein in every 11 gram scoop.
  2. Add two servings of healthy fat. My favorites are 1 Tbs Perfect Coconut Oil, 1 Tbs Perfect MCT Oil, 1 Tbs grass-fed butter, 2 Tbs nut or sunflower butter and 1/4 cup coconut milk or unpasteurized heavy cream.
  3. Adding a good source of whole food, fiber – not grains – helps us feel full longer and is beneficial for digestion, the heart, balancing blood sugar levels and more.

Don’t have a blender handy? Shake it up instead.

You can make many beyond bulletproof coffee recipes in a shaker, leave out nut butters, and melt the oils in your hot beverage, then shake up all the ingredients. Perfect Hydrolyzed Collagen comes in handy single serve packets for easy travel to work or anywhere. Or, you can combine all but the coffee in your shaker before you go to work. Add the hot beverage and enjoy!

Do you have any great beyond bulletproof Coffee suggestions? Let us know your favorites!