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

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!

 

Improve Your Energy in One Protein- Packed Bite!

raw_proetin_energy_balls_recipe

by Kerrie Bross

So the kids are back in school now and probably feeling a little run down. Boost their energy with snacks that are high in protein and loaded with antioxidants to support the immune system during stressful times, like back-to-school.

Why are these such great snacks?

Aside from being tasty balls of goodness, they are loaded with raw, dried fruits to give an energy  boost. Dates are easily digested, so the energy comes quickly, and they are loaded with gut healthy fiber. They also contain vitamins A and K, as well as B2 (riboflavin), B3 (niacin), B5 (pantothenic acid) and B6 (pyridoxine). Dates are good sources of some important minerals and trace minerals – potassium, iron, copper, magnesium and manganese. Oh, and lets not forget there are also antioxidants in dates.

Cranberries have long been known for their wealth of antioxidants. But, did you know they are also an excellent source of vitamins B5, C, E and K? And they have manganese and copper. Fiber and anthocyanins are other notable nutrients in cranberries.

Whenever you want an antioxidant boost, turn to Perfect Acai. These berries have the highest ORAC value (measure for antioxidant power) of all fruits and vegetables! But, that’s not all, they are also good sources of vitamin A, fiber, monounsaturated fats, iron, calcium, and anthocyanins.

perfect_collagen_protein_snack_recipeNuts, seeds and collagen give these Protein Energy Balls the protein to keep you going for the long haul, along with many other benefits. Chia seeds contain essential fatty acids and vitamins A, B1 (thiamine), B3, E & D. They are an excellent source of calcium, and contain other minerals and trace minerals such as phosphorus, iron, magnesium, manganese, copper, zinc and potassium. And protein.

With over 82% of the RDA in a 1/4 cup serving, sunflower seeds are a powerhouse of vitamin E! They are also great sources of vitamins B1, B3, B6 and B9 (folate). There are plenty of minerals in these babies as well. You’ll find copper, selenium, magnesium, manganese and phosphorous. And more protein.

Almonds are no slouch in the health department. They are loaded with heart-healthy monounsaturated fats, the same kind found in olive oil. They are also excellent sources of  vitamins E, B2, and B7 (biotin). The minerals present are manganese, copper, magnesium, phosphorous and molybdenum, an essential trace mineral cofactor that helps the metabolism of carbohydrates and fats. And lets not forget protein.

Pumpkin seeds also pack a powerful health punch. They are a good source of vitamin E and an excellent source of zinc, and other minerals like magnesium, manganese, phosphorous, copper and iron. They are a great source of antioxidants as well. And even more protein.

The mega protein boost in these protein balls comes from the addition of Perfect Hydrolyzed Collagen. Each scoop contains 10g of protein from pasture-raised, grass-fed cattle. Super healthy! Collagen is the most abundant protein found in the human body and is great for bones, joints, digestion, and many other things.

With 4 – 5g of protein in each ball and natural sugars, they are the perfect snack for after lunch when the day starts to drag and your energy starts to lag. I’ve been eating a couple for a quick and easy breakfast!

Fruit & Nut Protein Ballspaleo_protein_energy_balls_recipe

Ingredients
1 C organic pitted dates
6 Tbs organic almond butter
3 11g scoops Perfect Hydrolyzed Collagen
5 3g scoops Perfect Acai Powder
1/2 C raw organic pumpkin seeds
1/4 C juice sweetened organic cranberries
1/4 C raw organic sunflower seeds
1 Tbs chia seeds

Directions
1.Combine the dates, almond butter, Perfect Hydrolyzed Collagen and Perfect Acai Powder in a food processor on high until well mixed. The consistency should be a bit moist so it will form good balls that stick together. If it is dry, add more almond butter until desired consistency.
2. Add the pumpkin seeds, cranberries, sunflower seeds and chia seeds. Mix on low just long enough to combine without completely obliterating the nuts and fruit.
3. Form into balls and enjoy!

Makes about 20 depending on how you roll them. I think 2 is a good serving size. Nutritional breakdown for each ball – protein over 4g, fat about 5g, total carbohydrates about 9g with roughly 6g natural sugars and about 2g fiber.

Double Chocolate Protein Balls

Ingredients
1 C organic pitted dates
6 Tbs organic almond butter
3 11g scoops Perfect Hydrolyzed Collagen
5 3g scoops Perfect Acai Powder
1/2 C unsweetened cocoa powder
2 Tsp real vanilla extract
2 Tbs honey
1 C raw organic slivered almonds
1/2 cup Enjoy Life Chocolate Chips

Directions
1. Combine the dates, almond butter, Perfect Hydrolyzed Collagen, Perfect Acai Powder, cocoa powder, vanilla extract and honey in a food processor on high until well mixed. The consistency should be a bit moist so it will form good balls that stick together. If it is dry, add more almond butter until desired consistency.
2. Add the almonds and chocolate chips. Mix on low just long enough to combine without completely obliterating the nuts and fruit.
3. Form into balls and enjoy!

Makes about 20 depending on how you roll them. I think 2 is a good serving size. Nutritional breakdown for each ball – total protein about 5g, fat about 7g, total carbohydrates about 13g with roughly 9g natural sugars and about 3g fiber.

 

Rehydrate with Super Summer Slushes!

Slushy_recipes

AAAAAAAHHHH!!!! Nothing is better on a hot afternoon than a cold wet slush. Below are some recipes to help you and your kids rehydrate and fuel up for more fun in the sun. Read on for some basic recipes to get you started. I’m sure you will come up with more of your own.

Nutrient Boosting Add Ins

The fresh and frozen fruit in the recipes is great, but adding Perfect Hydrolyzed Collagen will boost the protein content from almost nothing to a whopping 10 gm per scoop. That turns this frozen drink into a filling afternoon snack!

The last recipe already calls for this, but adding  Pure Radiance Vitamin C Powder gives it a huge antioxidant boost and turns any fruit drink into a super sour slush. If someone in your family is coming down with a summer cold, then this can help knock it right out of them.

Adding 1/4 tsp Walkabout Australian Emu Oil per serving will give everyone loads of beneficial nutrients like Omega Fatty Acids, Vitamin K, Vitamin D3, and CLA.

Frozen Fruit Lemonade

This recipe has been an extended family favorite for a few years now. It can be made with any frozen fruit you have available. Kids love it! For this round of taste testing, we used blueberries, but, we’ve done it with strawberries, mango, pineapple, and raspberries in the past. If you’re in a hurry, you can eliminate the fresh squeezed lemon, but I find it adds some POW to the overall flavor.

2 cups lemonade
2 cups frozen fruit
juice of 1 fresh lemon
couple handfuls of ice

Directions:
Blend all ingredients on high until desired consistency. Makes 3.

Fizzy Cantaloupe Lime Frozen Refresher

For this recipe, you want to cut up and freeze the cantaloupe in advance, a couple hours will do to freeze melon cubes.

Ingredients:
1 cup frozen cantaloupe cubes
1 cup unflavored seltzer
Juice of 1 lime
Couple handfuls of ice

Directions:
Place all ingredients in a blender and puree to desired consistency. Add more ice or seltzer if needed. Makes 2.

Tropical Fruit Coconut Water Slush

1/2 cup unsweetened coconut water
1 cup fresh watermelon
1/2 cup frozen pineapple
1/2 cup frozen mango
1/4 cup 100% white grape juice (for a sugar free sweetener)
1 handful ice

Directions:
Blend all ingredients on high until desired consistency. Add more ice, or grape juice as needed. Makes 2-3.

Grapefruit Raspberry Sweet Tart Slush

This one was my favorite of this bunch. Very refreshing for a hot summer day!

1 cup frozen raspberries
1/2 cup 100% pink grapefruit juice
2 Tbs honey
1/2 cup coconut water
1 handful of ice

Directions:
Place all ingredients in a blender and blend on high until nice and smooth. Add more honey, coconut water or ice if needed.

Cucumber Lime Mint Slush

This might seem like a weird combination, but was rather tasty. Probably better for adults than children, and maybe with a shot of rum!

1 cucumber
Juice from 2 limes
8-12 large mint leaves
2 Tbs honey
Couple handfuls of ice

Directions:
Place all ingredients in a blender and blend on high until desired consistency. Add more honey or ice if needed. Makes 2

Sour Strawberry Melon Slush

Combining two of kids’ favorite summer fruits makes this recipe a crowd pleaser. This recipe requires the watermelon to be cubed and frozen at least two hours prior to making, so make sure to have plenty on hand for the whole neighborhood!

2 1/2 cups cubed frozen watermelon
3/4 cup fresh strawberries
3/4 cup unsweetened coconut water
Handful ice cubes
2 Tbs Pure Radiance Vitamin C Powder

Directions: Combine the first 4 ingredients in a blender and blend on high to desired consistency. Add more ice or coconut water as needed. Then add the Vitamin C Powder and blend for a few seconds. Makes 3.

 

Eat More Nutrient Dense Kale!

tender_raw_kale_sale
By Lynn Gamwell

You have heard it many times. Eat your greens! Eat more kale! But some days if I have to face one more kale juice or smoothie or plate of steamed kale I think I will just quit! Fortunately I have a few tricks up my sleeve for turning one more bunch of kale into a quick and yummy salad that is beautiful and exciting enough even for guests. Get ready for massaged Kale!

Health Benefits of Eating Kale

Kale is one of the most nutrient dense but low calorie foods around.  This cruciferous (cabbage family) leafy green is packed with flavonoids, antioxidants, vitamins, and minerals in which many diets are deficient. Containing exceptionally high levels of vitamins K, C, and beta carotene, kale also delivers potent B vitamins, protein, and omega 3 fatty acids. It provides high levels of the minerals potassium, calcium, manganese, and magnesium, as well as others at lower amounts. All this nutritional power translates into lower cholesterol, increased eye health, prevention of atherosclerosis,  decreased susceptibility to tumors, and many more benefits. These unassuming looking green leaves have everything your body needs to boost immune health, decrease inflammation, and prevent disease. Suffice it to say that adding kale to your diet is like taking your daily multivitamin in whole food, bioavailable  form.

Massaged Kale Salad

Kale leaves are tough and fibrous so it is often cooked (which can sacrifice some of the vitamin content), juiced, or blenderized into green smoothies.  Surprisingly, few people seem to know that Kale can be massaged into tender, delicate deliciousness. The combination of salt and a couple of minutes of working the kale tissues with your hands will break down the chewy fibers leaving you with a smaller bunch of slightly wilted looking leaves. It is this salty, softened kale that becomes the base for your ingredients. I am giving you my favorite additions below with more complete instructions for how to turn your tough raw kale into tender, sublime, and still raw salad!

Ingredients:

  1. 1 large bunch kale
  2. 1 tsp. salt
  3. 1/3 cup sunflower seeds (toasted or raw)
  4. ¼ cup red onion, diced
  5. 1/3 cup dried cranberries (preferably fruit juice sweetened)
  6. 1 apple, diced
  7. ¼ cup olive oil
  8. 2 TBSP natural and unfiltered apple cider vinegar
  9. Handful of sliced almonds (optional)
  10. Gorgonzola or feta cheese, crumbled (optional)

Directions:

  • Use a large bunch of kale, ideally around 20 big leaves. If you have less, adjust salt accordingly.
  • Wash kale leaves and de-stem. Pat dry with a towel.
  • Shred leaves into long slices or chiffonade.
  • Put kale into large bowl with the salt.
  • Massage the kale with your hands, working the salt into the fibers. You will know you are done when the quantity has reduced by approximately 1/3.
  • Move kale to a clean bowl getting rid of any excess liquid.
  • Stir in onion, sunflower seeds, apple, and cranberries, and (optional) almond slices.
  • Toss with oil and vinegar to taste. Adjust salt if more is desired.
  • Top with gorgonzola or feta cheese crumbles if it pleases you!

We Have Options!

Now you know the secret for serving healthy raw kale without all the tough fibers to chew through. A little massage and it melts into submission!

Some days are super busy, so I make this salad ahead of time. It keeps really well for several days in the refrigerator. Or for days when kale preparation is not possible, try Perfect Fermented Kale Powder rehydrated in the liquid of your choice. You will get all of the vitamins and antioxidants in kale with the added benefits of fermentation which makes it easily digestible and absorbable.  Or Catie’s Organic Greens smoothie powder will supply your kale along with other green super foods.  It’s always good to have options!  So now there is no excuse not to “Eat your kale”!

 

Balancing pH Levels with Alkaline Foods

pH_balancing_supplements
By Lynn Gamwell

Every spring I hear a few health conscious folks praising the wondrous nutritional benefits of nettles. The “perfect spring detox” food they rapturously exclaim while standing over those horribly invasive plants which always sting my skin if I even get near them! My husband wages valiant, annual battles against these plants as they threaten to take over our garden. But alas, they come back year after year. This year I have decided to embrace the wisdom of wild plant experts and practice tolerance toward nettles as I learn to appreciate them for the super food they are!

I am on a mission to detoxify and create a more hospitable environment in my body for overall health and wellness. Nettles are going to help me to do this! One of the most important aspects of health is pH acid/ alkaline balance. This is true in the external environment where, for example, the pH of a stream affects all the organisms living in it(1) This is also true within our bodies where the pH of our internal environment can affect the uptake of necessary dissolved minerals allowing them to become available for our use.(2) Unfortunately in our world of stress, toxins, and less than perfect eating habits, our systems become more acidic than they should be. This can mean that nothing works the way it should. At an extreme, acidosis can cause fatigue, aches and pains, blood sugar regulation problems (potentially leading to diabetes), respiratory ailments, weight gain, inflammation, gastrointestinal problems, and so much more.

How, you wonder, are nettles going to help me balance my pH? As Dr Oz says, it’s time to “fight toxic acid overload” by eating more alkaline promoting foods to neutralize the body’s pH and bring the body’s acid-base ratio back into balance.(3) In addition to being alkalizing, nettles happen to be rich in essential minerals which are absorbed better in the alkaline environment they help create. But what does one do about all those nasty stinging hairs? Processing them in any way gets rid of this down side. So I will be juicing them, incorporating them into smoothies, drying them for tea, and making this delicious springtime soup!

Mint and Nettle Vegetable Soup (vegan, gluten free, dairy free )

(adapted from Trinity Bourne)

Serves: 6 bowls

Ingredientsnettle_soup_naturally_raise_pH

  • 1 ½ lbs. potatoes
  • 3 ¼ cups filtered water
  • 2 teaspoons sea salt
  • 1 13.5 oz can coconut milk
  • 6 cups organic frozen peas and carrots
  • ¾ oz or 21 g. mint
  • ¼ lb fresh nettles

Instructions

  1. Scrub and chop the potatoes into small cubes so that they will cook quickly.
  2. Combine in a heavy soup pan with filtered water. Bring potatoes and water to a boil.
  3. Add 2 teaspoons of sea salt.
  4. Add 1 can organic coconut milk.
  5. Wear rubber gloves to wash, de-stem, and roughly chop the nettles. If nettles are young and tender it is not necessary to de-stem or chop.
  6. Wash and de-stalk the mint.
  7. When the potatoes are soft and easily pierced with a fork, add the frozen peas, carrots, and any other frozen veggies desired.
  8. Bring the veggies back to a boil.
  9. Once boiling, mix in the fresh mint and nettles. Simmer while these quickly wilt down.
  10. Blend the soup until creamy smooth.
  11. Serve with parmesan if desired. (Not necessary for dairy free diets.)

Now, I’d like to tell you that every day I will be cooking alkalizing foods such as nettles in this yummy recipe and juicing lots of other leafy greens to load my body up with acid reversing wholesomeness. But I live in the real world just like you. So to speed up my pH balancing mission, I am also filtering my water to make it more alkaline with the New Wave Enviro Alkaline Filter Pitcher.   Another great product for protecting against an overly acidic system is Vaxa Buffer pH. This homeopathic and herbal aid to balancing acid levels in the body is my go to source for creating a healthy habitat within. Manuka Honey is a super food with many nutritional benefits including balancing pH(4). I can add it to yogurt or many other foods. So on the days when I don’t care to wrestle stinging nettles, I’m going to enjoy some Wedderspoon Manuka Honey and take my Vaxa Buffer pH with filtered alkaline water. Then I’ll know that I am doing the very best I can to balance the pH of my body’s inner ecosystem!

1. http://water.usgs.gov/edu/ph.html
2. Biological Science, Third Edition, William T. Keeton, W.W. Norton & Company, 1980
3. http://www.doctoroz.com/article/25-alkaline-promoting-foods
4. http://www.doctoroz.com/article/alkaline-food-plan

 

Natural Remedies for Colds & Flu

Beat colds & flu to get back to you!

Cold and flu season is in full swing and there have been lots of runny noses and coughing around these parts lately! Fortunately, we have some great natural remedies for all those yucky symptoms.

The elderberry syrup recipe featured below is one of the first supplements to turn to when you start feeling something coming on. Rich in vitamins A, B, and C, elderberry syrup is a natural alternative to flu shots that you can make at home for only a few dollars. Not only has elderberry syrup been found to prevent the flu, but it also shortens the duration of illness for those who’ve already succumbed to the flu. Plus, you can customize homemade elderberry syrup to suit your needs — for example, substituting manuka honey for extra antiviral and antibacterial benefits, adding a spoonful or two of cocoa powder to relieve coughs, or turning it into gummy candies to better appeal to kids.

Manuka Honey Nugget Cough Drops
All the antibacterial and anti-inflammatory benefits of manuka honey are packed into these convenient Manuka Honey Nuggets, perfect for soothing sore throats and coughs

We have also found vitamin C powder to stop colds in their tracks, and many studies indeed support vitamin C’s ability to lessen the severity and duration of a cold. Catie’s Vitamin C Plus is made from organic plant foods, not synthetic ascorbic acid. Mix a spoonful into a glass of water for a tasty fruit punch that’s actually good for you! Or try Organic High Vitamin C Powder made from organic acerola cherries. You’d have to eat 16 oranges to get the amount of vitamin C in just one teaspoon of powdered acerola cherries… I don’t know about you, but I certainly can’t eat that many oranges!

To alleviate the sinus pressure and congestion accompanying winter bugs, VAXA Sinus Formula combines traditional herbs with homeopathic ingredients to reduce sinus congestion and post-nasal drip, decrease sneezing, coughing, and swollen eyes, and eliminate that “stuck in a bell” feeling caused by blocked ears, dizziness, and vertigo. If you’re more prone to respiratory problems than sinus troubles, GHC AllerTrex eases swollen, inflamed bronchial passages and helps clear out mucous and supports the lungs.

Finally, for the congestion and all-over aches and pains that the flu may cause, Calm Balm is a natural alternative to vaporub, relieving congestion and soothing aches and pains with healing fermented cod liver oil, high vitamin butter oil, coconut oil, menthol camphor, and essential oils. And don’t forget the old standby of hot tea with lemon and honey — just a cup or two always makes me feel so much better!

While colds and flus don’t generally require antibiotics — in fact, antibiotics may be completely ineffective in these situations and contribute to the development of superbugs — some bacterial infections such as strep throat, certain sinus infections or ear infections, and some types of pneumonia may require additional treatment. Natural remedies for bacterial complications include colloidal silver, raw garlic, and manuka honey, all of which may be more effective than prescription antibiotics, without the dangerous side effects and the ability to breed superbugs.

If you do opt to take antibiotics, the best way to protect your immune system and digestive tract is to take probiotics daily during and after the course of antibiotics. Prescript-Assist restores the beneficial bacteria that are wiped out by antibiotics so that you can return to good health quickly and get back to the activities you love. Feel better soon!


Get 10% OFF these cold and flu supplements with coupon code: FluFighters


Feel the effects of elderberry & honey home remedies.

Homemade Elderberry Syrup

Wellness Mama makes this yummy elderberry syrup to prevent flu, as well as treat it. Use regular honey when making for a preventative, but use manuka honey when taking for treatment of an active illness, to give an added boost to the immune system. In addition to having powerful illness-fighting abilities, elderberry syrup is a delicious topping for pancakes, waffles, plain yogurt, or even a bowl of newly-fallen snow!

Ingredients:

  • 2/3 cup black elderberries
  • 3 1/2 cups filtered water
  • 2 Tbs ginger root
  • 1 tsp cinnamon powder
  • 1/2 tsp cloves or clove powder
  • 1 cup raw honey (preventative) or manuka honey (acute illness)

Directions:

  1. Add all ingredients except honey to a saucepan. You do not want to heat the honey, as this will destroy many of the beneficial compounds, so we’ll add this at the end.
  2. Bring to a boil.
  3. Reduce heat, cover, and simmer until liquid is reduced by about half. Wellness Mama said this will take 45 minutes to an hour, but it took me over 2 hours.
  4. Remove saucepan from heat and allow to cool a bit.
  5. Use a mesh strainer or cheesecloth to strain the liquid into a jar or bowl.
  6. The elderberries are no longer needed; you can compost them, but they are also great in pancakes or muffins!
  7. Allow the liquid to cool, then mix in the honey.
  8. Pour into smaller mason jars and refrigerate.

Recommended Dosage:

The preventative dose for kids is 1/2 – 1 tsp a day; for adults, take 1/2 – 1 Tbs a day. Many suggest skipping the weekend doses to further boost immunity.

During a cold or flu, take the usual dose, but increase the frequency to every 2-3 hours until symptoms subside.

Elderberry Gummies

Ingredients:

Directions:

  1. In a small saucepan, combine elderberry syrup and lemon juice.
  2. When it is hot, slowly add the gelatin. If it is added too fast it may clump and leave gross lumps in the gummies. Stir constantly until the  gelatin is completely dissolved. The mixture gets a glassy look when this has occurred.
  3. Remove from heat and let cool. You want it to be no warmer than 115° before you add the honey. The mixture should still be a warm enough to mix the honey easily, but not so hot it will destroy the beneficial compounds of the manuka.
  4. If you don’t have a silicon mold, then use coconut oil to grease the sides of a bread pan. Once the honey is completely combined into the mixture, pour into silicon mold or into the bread pan.
  5. Put into the freezer for 20 – 30 minutes.
  6. Remove from freezer and pop out of the mold. If you used the bread pan, then cut into bite size pieces for easier removal from the pan.

Manuka Honey & Lemon Cough Drops

If you or your child has a cough you want to treat, then these homemade gummy drops are an excellent choice. Even regular honey has been used medicinally for treating coughs, and has been shown in studies to be just as effective as over-the-counter cough suppressants. Manuka honey does this and more with its extra immune-boosting and healing  properties. Coconut oil is loaded with antioxidants and contains lauric acid, which gives it its ability to kill viruses and germs, so these little babies can help suppress the cough and help your body fight the cold at the same time.

Ingredients:

Directions:

  1. In a small saucepan, combine coconut oil and lemon juice.
  2. When it is hot, slowly add the gelatin. If it is added too fast it may clump and leave gross lumps in the gummies. Stir constantly until the  gelatin is completely dissolved. The mixture get a glassy look when this has occurred.
  3. Remove from heat and let cool. You want it to be no warmer than 115° before you add the honey, as higher temperatures will reduce the effectiveness of manuka honey.
  4. If you don’t have a silicon mold, then use coconut oil to grease the sides of a bread pan. Pour the mixture into a silicon mold or bread pan.
  5. Freeze for 20 – 30 minutes.
  6. Remove from freezer and pop out of the mold, or if you used a bread pan, use a knife to cut into bite size pieces.

All supplements mentioned above are 10% OFF! Enter coupon code “FluFighters” at checkout.

By Ali Wetherbee and Kerrie Bross