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.


Holiday Special: Take 10% OFF Perfect Coconut Oil, detox supplements, probiotics, and eco-friendly stocking stuffers/non-toxic personal care with coupon code: HealthyHolidays


More Holiday Party Recipes

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

By Kerrie Bross

Eating Paleo? Try This Easy Trick to Get Grass-fed Beef in Your Diet.

paleo_grass-fed_beef_protein_powder

What Is the Paleo Diet?

The Paleolithic Diet (alternatively called the Paleo, Caveman, or Stone Age Diet) can be traced to a 1975 book by gastroenterologist Walter Voegtlin, whose concept was built upon 10 years later by Stanley Boyd Eaton and Melvin Konner. As other 21st century diets gained traction (Atkins, South Beach, Raw Food, and Eating for Your Blood Type, to name a few) the Paleo Diet only gained mass popularity in 2002 after Loren Cordain, Ph.D. published his book, “The Paleo Diet,” which laid the groundwork for the Paleo lifestyle including the founding philosophy and meal plans. By 2013, the diet was Google’s most searched-for weight-loss method.

The Paleolithic Diet typically includes grass fed meats, including organ meat, eggs, seafood, vegetables, fruits, nuts, and seeds, and excludes all processed foods and oils, dairy, grains, legumes, sugar, salt, alcohol, and coffee.

The Health Benefits of a High-Protein Diet

The limited data that exists for the Paleo Diet suggests that a healthy person following the diet may improve their body composition and metabolic rate compared to the typical Western diet.

Benefits of the Paleo Diet include:

  • You’re more likely to eat a clean diet without additives, preservatives, or chemicals.
  • Gaining anti-inflammatory benefits from plant nutrients in fruits, vegetables, healthy oils, nuts, and seeds.
  • You’ll increase your iron consumption from eating more red meat.
  • You may feel more satiated between meals due to the higher intake of protein and fats.

According to scientific data, a high-protein diet sheds weight and boosts energy for three key reasons:

1.) Protein reduces hunger because it’s the more satisfying than carbs or fats. A 2006 study in the American Journal of Clinical Nutrition concluded that eating a high-protein meal reduced the release of ghrelin, a hormone that stimulates hunger.

2.) Protein burns more calories while being digested than other micronutrients. Proteins burn 10 to 20 times as many calories during digestion compared to carbohydrates (5-10%) or fats (0-3%).

3.) Protein increases lean body mass (and muscle burns more calories). A 2015 study funded by the U.S. Army found that protein supplements enhanced muscle mass and performance when the frequency and duration of training was adequate along with the dietary intake for physically active individuals.

Try Our New PaleoPro Protein Powder for a Serious Energy Boost!

Our new PaleoPro Protein Powder is just like all of our quality protein powders found at Nourishing World: completely natural, clean food with no synthetic ingredients, chemicals, preservatives, or fillers. They are made with ingredients you know, with names you can pronounce.

Here’s what’s inside PaleoPro’s Chocolate Protein Powder: grass-fed beef, finely ground egg protein, cocoa powder, stevia extract, and sunflower lecithin (an essential fat for cellular repairs). And their “Naked” flavor has just TWO ingredients: grass-fed beef and finely ground egg protein.

Why Grass-Fed Beef Protein?

Whey, the liquid remaining after milk is strained, is found in other companies’ Paleo formulations, yet dairy is not Paleo-approved. And unlike other beef protein powders on the market, PaleoPro Protein Powder is not synthesized from collagen in the cow’s connective tissues; it’s made from the cow’s flesh which has a different amino acid profile than collagen. (Cow flesh is the soft tissue between the skin and bones and comprised of muscle and fats.)

Our grass-fed beef protein powder has high levels of protein amino acids: 26 grams of protein per serving. Pasture-raised cattle that are hormone and antibiotic free are used to create a beef protein isolate by boiling down beef flesh, skimming the fat, and spray drying the remaining protein and amino acids for easy blend-ability.

Free of Just About Everything!

PaleoPro Protein Powder meets many dietary guidelines including Paleo, Atkins, Low-Carbohydrate, Low-fat, Dairy-free, Whole30, and Gluten-free diets. And if you’re not on a diet, it’s perfect for omnivores who want to incorporate lean protein into their favorite recipes and shakes.paleopro_paleo_protein_powder

  • Whey-free
  • Soy-free
  • Gluten-free
  • Sugar-free
  • 26 grams protein per serving
  • 2 grams carbs per serving
  • 1 gram fat per serving
  • Nothing artificial– absolutely no fillers or preservatives added
  • Minimally processed

Available in three delicious flavors: Ancient Cacao, Aztec Vanilla, and Plain Naked. Simple to mix with water, juice, or your favorite coconut or nut milks.

Power Up!

Mix PaleoPro Protein Powder with Catie’s Organic Gluten-Free Greens for a perfect meal substitute or take it anytime of day when you need an energy boost. Feeling tired at work? Try a protein shake for lunch and see if you get more mileage out of your afternoon. Adding quality protein to your diet can clear the mental fog and lend you more energy to power through your week.

Try Our New PaleoPro Protein Powder here!

 Sources

  • thepaleodiet.com/dr-loren-cordain/
  • en.wikipedia.org/wiki/Paleolithic_diet
  • ultimatepaleoguide.com/paleo-diet-food-list/
  • blogs.scientificamerican.com/guest-blog/the-hidden-truths-about-calories/
  • ucdmc.ucdavis.edu/welcome/features/2014-2015/06/20150603_paleo-diet.html
  • ncbi.nlm.nih.gov/pubmed/25169440
  • share.upmc.com/2016/04/pros-cons-paleo-diet/
  • precisionnutrition.com/digesting-whole-vs-processed-foods
  • psychologytoday.com/blog/food-thought/201307/three-reasons-dieters-should-eat-more-protein
  • ajcn.nutrition.org/content/83/2/211.full

Get Your Apples On! My Five Favorite Healthy Apple Recipes

best_paleo_apple_recipes

Apple season is in full swing and I’ve been happily cooking with them all week! My apple obsession started as a kid. I have fond memories of apple picking with just my family and also with extended family. We’d make a day of going out to an orchard and picking a big bag of apples, drinking apple cider, and buying mums and pumpkins. Now, I do the same thing with my family, often times with my sisters and their kids. It’s such a great time.

But, now I have a giant bag of apples that we have to eat! So, I figured I should share some of the yummy recipes I’ve been making. There’s everything from breakfasts to desserts, so go pick some apples and dig in!


Paleo Fruit Crisppaleo_apple_crisp_recipe

From Perfect Supplements Blog – Paleo, Vegan, Gluten-Free & Low Carb

Apple Crisp is one of my family’s all time favorite apple recipes and we’ve been making this Paleo Apple Crisp and love it! Hope you enjoy it as much as we do.

baked-apple-pie-rice-paper-rollsBaked Apple Pie Rice Paper Rolls

From Officially Gluten Free – Gluten Free

My kids love finger food snacks – and rolling food in rice paper. I substitute coconut palm sugar for the brown sugar to make these Paleo.

Healthy Oven Baked Apple Fritterspaleo_apple_fritters

From Paleo Grubs – Paleo 

OMG! These are delish! Another dessert, but can we get too many desserts? Really?

chicken-apple-sausage-paleo-whole30

Easy Homemade Chicken Apple Sausage

From Paleo Running Momma – Paleo & Whole 30

I always loved apple chicken sausage, but cut down on sausage in general as I became more health conscious and cut out nitrites and nitrates. These sausage patties are great and the whole family loves them, not just for breakfast!

Paleo Apple Cinnamon Pancakespaleo-apple-banana-pancakes

From Paleo Newbie – Paleo, Gluten-Free

We love pancakes & they go great with the Apple Sausage recipe above! Who says pancakes are just for breakfast?

More Apple Recipes!

I know, I know – there are only supposed to be five recipes, but other healthy apple recipes kept coming to mind, so here are a few extras!

grainfree-apple-muffinsApple Muffins

From Texanerin – Grain-free, Gluten-free, Paleo

These are great for breakfast or a quick snack. Right out of the oven with real butter smeared all over them – I’m drooling remembering. Make sure you get one before those darn kids eat them all!

Slow Cooker Apple Maple Pork Tenderloinapple_maple_pork_recipe_

From Food & Whine – Can be made Paleo with homemade paleo dijon, coconut aminos & sweet potatoes

Slow cooker meals rock! Toss everything in – the night before even – turn it on when necessary and then shazam – dinner is done!

paleo_curried_waldorf_chicken_salad_recipeCurried Waldorf Chicken Salad

From Nourishing World – Paleo, Gluten-free

This is an old recipe that I’ve been making for years, except now I make it with Paleo-friendly mayonnaise. I’ve made this for parties and there are never any leftovers.

Ingredients:

1 c diced free-range cooked chicken
1/3 c diced organic apples
1/3 c diced organic grapes
1/3 c chopped organic pecans or walnuts
2 heaping Tbs organic apple sweetened dried cranberries
1/4 c Primal Kitchen Mayo (made from avocado oil)
1-3 tbs curry powder
salt & pepper to taste
Directions:

Combine all ingredients and serve. I love this on a bed of baby spinach or organic romaine lettuce.

One apple, two apples, three apples, four. We love apple recipes so give us some more!

Have any favorite apple recipes? Let us know so we can share them with the world!

 

Supplements 101: A Beginners Guide to Healthy Habits

Healthy_Eating_101

The Maiden Voyage

Caps and gowns are being donned, diplomas are being received, and the long walk across the stage signals the final accomplishment of years of effort. But as you throw your cap into the air in gleeful abandon, remember that graduation is as much a beginning as it is an ending in your life’s voyage. If you or someone you love is graduating this spring, either from high school, technical school, or college, it is time to consider the reality of life outside the protective confines of the academic structure. This is really the calm before the storm as you learn to sink or swim.

You are the captain of your ship!

Graduation marks the passage from one academic endeavor to the next round of opportunities and challenges. In all likelihood it will bring with it increased choices and freedoms along with the responsibilities they require. While extremely exciting and positive, this transition will be smoother with an increase in personal awareness and stress management. You are heading into the winds of change. Whether you don’t yet know what comes next or have your course plotted, you will benefit from knowing how to maximize your energy to perform at your best. Learning how to take care of yourself is one of the most important investments you can make in your career and personal life success. Good nutrition and supplementation will put the wind in your sails and carry you anywhere you want to go.

Chart your course.

One secret to post graduation success is to become organized. Time management is your best friend. As your own boss you will need to learn to give yourself the good food, regular exercise, and plenty of sleep that your body needs. This is how you set yourself up for smooth sailing. It’s time to tune into what your body is telling you on many levels. You may not have paid attention before to signals such as how you feel after eating a pizza, a bowl of ice cream, or one too many drinks. Not to take the wind out of your sails, but soon some of these pleasurable foods may begin to rock your boat. Some may leave you lethargic, achy, or with symptoms of poor digestion. Others may make your brain foggy and unequipped for cognitive performance. Better to get your bearings now so that you can navigate knowing the lay of the land.

Popeye & Olive Oil

Popeye the Sailor Man and his girlfriend Olive Oyl knew a thing or two about nutrition. The perpetual underdog, he guzzled cans of spinach to pump up his muscles while keeping Olive Oyl close at hand. We know today that olive oil and spinach are two of the healthiest foods around. If you are just learning to cook for yourself, consider stocking up on olive oil, coconut oil, or avocado oil. Contrary to conventional wisdom, these nutrient rich fats do not make you fat. It is vegetable oils that put one at risk for obesity and diseases or will become denatured at high cooking temperatures causing free radicals to develop. Instead use extra virgin olive oil for cooking and salads. It has a high enzyme content which aids digestion as well as being rich in antioxidants. Or try coconut oil, which has a nice flavor for baking. These delicious flavors mix well with all foods, can be added to smoothies for sustaining, on-the-go energy, and also have high vitamin contents and antioxidants. Coconut oil fights off all kinds of infectious agents as well as helping the body to burn fat and decrease hunger. But that is just the tip of the iceberg! To keep your boat going with the flow even in life’s sometimes-stormy seas you will need a few basic supplements.

Set sail with the right supplement.

Even with the best of intentions, no one cooks all their own meals and eats right all the time. But you can adopt a good, basic supplementation strategy to keep you heading in the right direction by filling in any gaps your menu may have.

1. Make sure you take a good, whole foods, multi-vitamin such as My Kind Organics Men’s/Women’s Once Daily. Not only are these vitamins made from actual food rather than being synthetic creations, they are all organic and contain 100% of the recommended daily value or higher of 15 vitamins and minerals with nothing artificial added. Adjusted for the health needs of men and women, the women’s version benefits metabolism, skin and nails, and contains iron for red blood cell production. The men’s formula supports good energy, heart health, and prostate health.

2. Many people eating a western diet are deficient in calcium and magnesium. Even if one gets enough calcium from dairy, the two minerals work together and can be difficult to get in correct proportion. Natural Vitality CalMag is a great way to ensure that you are getting a balanced ratio of bioavailable calcium and magnesium for strong bones and muscle health in a relaxing, powdered supplement drink. Just add it to water, juice, or your favorite smoothie ingredients.

3. Catie’s Whole Plant Food Greens is an organic super-concentrated greens powder to throw in your smoothie. This mix of whole food vegetables, fruits, herbs, and adaptogenic mushrooms provides abundant energy and overall health. Contained are some of the richest vitamin and mineral source foods along with their phytonutrients, probiotics, digestive enzymes, and fatty acids. There is also a Gluten Free version for those who are sensitive to gluten. You can either commit to eating 7 servings a day of the best quality organic vegetables available or you can keep afloat with the best buoy money can buy! Strengthen and nourish your system every day with Catie’s Greens for full steam ahead health!

4. In addition to the above mentioned oils, many people benefit from taking daily cod liver oil with it’s wealth of fat-soluble vitamins A, D,and E, as well as the fatty acids EPA and DHA which are essential for proper functioning of the brain and nervous systems. When Green Pasture Cod Liver Oil is fermented in the traditional way, without heat, and taken with Green Pasture X Factor Gold High Vitamin Butter Oil, the combination found in Blue Ice Royal Fermented Cod Liver Oil/Butter Oil Blend works like magic to maintain robust good health.

Down the hatch!

Now that you have the nutrition and supplement strategies in place to keep your ship on an even keel, you have much less to worry about. Go ahead and celebrate your commitment and determination that brought you to this graduation moment. You are ready to sail into deep water knowing you have a solid foundation of nutrition to support you. The coast is clear, and your goals are waiting to be chased!

Healthy Chocolate Valentine’s Day Yumminess!

Healthy treats for your Valentine sweets.

As Valentine’s Day approaches, we have chocolate on the mind! Dark chocolate, that is — packed with antioxidants, minerals, and prebiotic compounds. The long-standing ritual of showering loved ones with chocolates may go beyond chocolate’s aphrodisiac properties; it could actually be good for their health! We’re not talking about candy-coated milk chocolates and peanut butter cups, though. Unfortunately, these tasty treats are loaded with genetically modified sugar, artificial ingredients, and very little of the beneficial cacao that makes dark chocolate so good for you.

Benefits of Dark Chocolate

  • Rich in minerals: magnesium, sulfur, selenium, zinc, iron, copper, potassium, phosphorous, manganese, and calcium
  • Source of vitamins, especially B vitamins and vitamin E
  • Contains flavonoids, with more antioxidant power than strawberries!
  • Improves mood, energy, and mental clarity, due to its effect on serotonin, its anti-inflammatory properties, and its high theobromine content
  • Heart healthy, as it lowers blood pressure, improves circulation, and decreases the risk of heart attack and stroke
  • Supports digestive health by providing fiber and stimulating the growth of beneficial bacteria in the gut
  • Lowers blood sugar and improves insulin sensitivity, which is particularly beneficial for those with or at risk of type 2 diabetes
  • Stops coughs and asthma attacks by opening bronchial passages and decreasing bronchospasms

To choose a healthy chocolate, select a bar made with organic cacao. Look for at least 70-75% cacao for optimal health benefits. Make sure, too, to find a chocolate sweetened with a natural alternative to white or GMO sugar, such as coconut sugar, stevia, or honey. Better yet, make your own chocolate treats! We’re happy to serve up these tasty recipes in honor of Valentine’s Day.

Grain-Free Chocolate Cupcakes

Inspired by agirlworthsaving.com

These are some yummy chocolate cupcakes! I find that often, consistency is a problem in Paleo baking. These cupcakes have a great consistency and are really tasty. I’m still on a cherry kick, so I added thawed, frozen cherries to some of them and YUM! What a great surprise in the middle. You can try other things like nuts or chocolate chips. I also created a Paleo-friendly chocolate buttercream frosting that made my fussy daughter’s eyes widen in delight. So, that one’s a keeper. I made hearts out of organic strawberries by slicing them and cutting a “v” in the top. I hope you enjoy them as much as we did.

Ingredients:

  • 2 cups almond flour
  • 1/4 cup cacoa powder
  • 1/8 tsp salt
  • 1/2 tsp baking soda
  • 1/2 cup melted coconut oil or grass-fed butter
  • 1/4 cup water or milk of your choice
  • 2 large eggs
  • 1 tsp vanilla extract
  • 3 Tbs coconut sugar
  • 1 Tbs erythritol
  • 1 Tbs applesauce

Directions:

  1. Preheat oven to 350°F.
  2. Put cupcake liners in cupcake pan.
  3. Combine all ingredients in a mixing bowl and hand-stir until well combined.
  4. Spoon batter into liners. If adding cherries or fruit, fill halfway or less, push fruit down into the batter, then cover with more batter.
  5. Cook for 15 to 18 minutes or until a toothpick comes out clean. If using fruit, make sure to stick the toothpick in the side, not into the fruit.
  6. Remove from oven and let cool.
  7. Frost and decorate as desired.

Paleo-Friendly Chocolate Buttercream Frosting

Ingredients:

  • 1/2 cup butter softened to room temperature – do not melt!
  • 1/4 cup + 1 Tbs + 1 tsp cocoa powder
  • 3 Tbs honey
  • 1/2 tsp vanilla extract
  • 1 Tbs hot water or hot milk of choice
  • 1 Tbs coconut sugar
  • 1 Tbs organic stevia powder

Directions:

  1. Dissolve the coconut sugar in the hot water or hot milk.
  2. Combine with the rest of the ingredients in a mixing bowl. Stir by hand first to avoid the cocoa powder flying all over the place when using a hand mixer. I used a hand mixer with a wisking tool on the end.
  3. Taste testing here is important. I find that different brands of stevia powder have different levels of sweetness. If you want it sweeter, then add more stevia to the desired sweetness. I used 2 Tbs stevia for ours.

Naturally-Sweetened Chocolate Dip for Fruit

Fruit dipped in chocolate is always a tasty treat. This recipe is for 1 serving, so multiply by the number of people eating to get the right amount. This dip stays softish unless you refrigerate it. It is very good though, even just as a dip and eat! Get a big platter of your favorite fruit and dig in. Our favorites to dip are strawberries, sliced bananas, pineapple chunks, raspberries, and mango. What’s your favorite?

Ingredients:

  • 2 Tbs coconut oil
  • 2 Tbs cocoa powder
  • 8 drops stevia liquid
  • 1 tsp coconut sugar
  • 1/2 Tbs honey

Directions:

  1. Melt coconut oil.
  2. Add coconut sugar to heated oil so it dissolves.
  3. Add remaining ingredients and stir until well combined.
  4. Dip fruit and enjoy!

 

By Kerrie Bross

Warming Winter Recipes

Check out these recipes to warm you inside when it's cold outside!

Brrrrr, it’s cold outside! We’ve gathered some delicious, healthy recipes to warm you up from the inside! Paleo Chicken Curry is packed with warming spices. Our Paleo Chocolate Chunk Cookies pair perfectly with a mug of hot cocoa, to get rid of that ‘cold to the bone’ feeling. And finally, Crockpot Ribs and Coleslaw make an easy Paleo dinner that won’t require slaving over the stove — so you can spend your day hiking or sledding and come home to a hot meal!

Paleo Chicken Curry

Paleo_Chicken_Curry
This is a great cold-weather food that makes the whole house smell yummy. It’s Paleo, dairy-free, grain-free, and gluten-free, plus it is very versatile – you choose your favorite veggies!

Ingredients:

  • 1 lb chicken breast, cut into 1″ chunks
  • 2 Tbs Perfect Coconut Oil
  • 3 cups veggies; I used zucchini, cauliflower, carrots, and sweet potatoes
  • 1/2 medium onion
  • 2 cloves garlic, minced
  • 1″ piece of fresh ginger, grated, or 1 tsp ginger paste
  • 16 oz can organic coconut milk
  • 2 Tbs curry powder
  • 1/2 cup bone broth
  • salt and pepper to taste

Directions:

  1. Melt 1 Tbs coconut oil over medium heat.
  2. Add chicken and cook through, about 5-10 minutes depending on thickness. Once cooked, remove chicken pieces from the pan.
  3. Add remaining 1 Tbs coconut oil. Toss in onion and garlic and cook, stirring frequently, till onion is softened a little, 3-4 minutes.
  4. Add harder vegetables first, like carrots and sweet potatoes, as these take longer to cook. I like my veggies al dente, so after 5 minutes I added the cauliflower, then the zucchini after another 5 minutes. Cook to desired firmness. Remove from pan.
  5. Add the broth to the pan and deglaze. Use a wooden spoon to get all the brown bits off the pan. This adds flavor to the dish.
  6. Add the curry powder, ginger and coconut milk. You may wish to start with only 1 Tbs curry powder and add more depending on your taste preference. Some curry powders are stronger than others, so you be the judge if you want more.
  7. Bring to a simmer and cook for 5 minutes.
  8. Add the chicken and vegetable back to the pan. Stir till everything is nice and hot again, then serve.

Serving Suggestions:

If you are strictly Paleo and want to keep this completely grain-free, you can eat it as is, or serve over some bean sprouts or spaghetti squash. Otherwise, it is great over a bed of your favorite rice.

Hot Cocoa & Paleo Cookies

Paleo_Chocolate_Chunk_Cookies_and_Hot_Cocoa

Chocolate is a favorite around here. And, let’s face it, what’s not to love? I was having a hankering for chocolate and cherry, so I found these awesome Paleo chocolate chocolate chunk cookies and I added cherries. YUM!!!! Not everyone likes cherries (I don’t get that) so I did half the batch with some raw organic cashews that we had. These came out quite tasty as well. And this hot chocolate is excellent. The kids loved it after an afternoon in the snow.

Double Chocolate Chunk Cookies
by gourmandeinthekitchen.com

Ingredients:

  • 8 ounces 60% dark chocolate
  • 1 1/2 cups almond flour
  • 1/2 cup unsweetened cocoa powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon sea salt
  • 1 stick (8 Tablespoons) butter, cubed
  • 1 cup coconut sugar
  • 2 eggs
  • 1 teaspoon vanilla extract
  • Optional
  • 1/2 cup chopped nuts
  • 1/2 cup fruit — I used thawed and drained cherries, cut into quarters

Instructions:

  1. Preheat oven to 350°F.
  2. Melt 4 oz of the chocolate in the microwave.
  3. Combine the almond flour, cocoa, baking soda, salt and sugar.
  4. Add the cubed butter and mix until well combined. It will be rather thick.
  5. Add the eggs, vanilla and melted chocolate and mix until the dough is smooth. The dough will seem thin, it should look more like a brownie batter than a dough.
  6. Roughly chop the rest of the chocolate and fold into the batter.
  7. Add in any additional mix-ins like fruit or nuts.
  8. Line baking sheets with parchment. Drop tablespoon size scoops of dough onto cookie sheets, a few inches apart. Bake until just set, 8 to 10 minutes. Do not bake the cookies to a crisp; they will be soft when you take them out of the oven, but will firm up as they cool, so be careful not to over bake.
  9. Transfer to a wire rack to cool.
  10. Enjoy with hot chocolate or alone!

Hot Chocolate 

This hot cocoa recipe can be made Paleo or vegan if you use coconut milk. For even more coconutty goodness, check out our Coconut Hot Chocolate recipe!

Ingredients:

  • 1/4 cup unsweetened cocoa powder
  • 1/2 cup coconut sugar
  • 1/3 cup hot water
  • 1/8 tsp salt
  • 4 cups milk (dairy or non-dairy)

Instructions:

  1. Add the cocoa powder, coconut sugar, salt andwater to a saucepan.
  2. Mix constantly until hot, all melted, and well combined.
  3. Add the milk. Heat to steaming, but do not boil.
  4. Serve immediately.

Crockpot Ribs & Coleslaw

Paleo_Crockpot_Ribs_and_Coleslaw
These are Paleo ribs are fall-off-the-bone good! Use baby back, St. Louis style or your favorite, if different. This barbecue sauce is the result of three tries to get something Paleo-friendly that the whole family would like.

Crock Pot Ribs

Ingredients:

  • 3 lbs ribs
  • salt & pepper to taste
  • 1/2 onion, sliced

Directions:

  1. Trim your ribs, then salt and pepper both sides.
  2. Pour water into the crock pot. Place the ribs in layers in the pot. Top with sliced onion and garlic.
  3. Cook on high for 4 hours or low for 8 hrs.
  4. Preheat oven to 375°F.
  5. Place ribs on a baking sheet. Discard the onion and garlic.
  6. Brush both sides of the ribs with barbecue sauce (below).
  7. Bake until the sauce caramelizes and sticks to the meat, 5-10 minutes or so.
  8. Get out your napkins!

Paleo Barbecue Sauce

Ingredients:

  • 1/4 cup tomato paste
  • 1 cup tomato juice
  • 2 Tbs butter
  • 1/4 cup raw, unfiltered apple cider vinegar
  • 1/4 cup molasses
  • 2 Tbs organic soy sauce (or coconut aminos for strict Paleo)
  • 1/2 Tbs garlic powder
  • 1 1/2 Tbs dried onion
  • 1 Tbs coconut sugar
  • 1/4 tsp cayenne pepper
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1/2 Tbs liquid smoke flavor
  • Optional: more cayenne pepper for spicy sauce
  • Optional: 1/4 cup honey for sweet barbecue

Directions:

  1. Melt butter in a medium saucepan over low to medium heat.
  2. Add all other ingredients and simmer for 10 minutes, to thicken it a little.
  3. Add more cayenne if you like it spicier, or add 1/4 cup honey if you like a sweet barbecue sauce.

Paleo Cole Slaw Dressing

Gotta have cole slaw with ribs, so here’s a great recipe that is quick & easy.

Ingredients:

  • 1/4 cup apple cider vinegar
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1/2 tsp dry mustard
  • 1/2 tsp celery seed
  • 1/2 tsp garlic powder
  • 1/2 cup Paleo-friendly mayonnaise

Directions:

  1. Combine all ingredients.
  2. Pour over shredded cabbage or your favorite raw shredded veggies.

By Kerrie Bross