Apple Carrot Breakfast Muffins

Most mornings I struggle to get out of bed on time. I usually end up running around like a mad woman. Making a healthy breakfast from scratch is out of the question. That is why I love these muffins. They can be made ahead of time and stored in the fridge. 

7 Steps to Clear Skin

We use lotions, face washes, scrubs, toners, even prescriptions to try to improve the appearance of our skin.  What if your skin routine didn't need to be so complicated? What if what really improved your skin isn't what you put on your skin, but what you put in your body?

Skin needs to be nourished from the inside out. The only way to get rid of acne isn't by stripping it of it's natural oils and cleaning it into submission. Acne, pimples and rashes are a sign that something is out of balance in your body.

What can cause skin problems?

Digestive issues

Many studies show a strong correlation between acne and gut problems. People with acne have a 10X greater chance of having bacteria imbalances in their gut such as small intestine bacterial overgrowth (SIBO). When this is corrected acne usually clears up as well. If you want to heal your skin you have to heal your gut!

Leaky gut is another common cause of acne and pimples. Leaky gut occurs when the intestinal wall becomes permeable (leaky) and particles leak from your intestine into the bloodstream. This causes inflammation and allergies. This inflammation affects the whole body, including the skin.

Sweet Potato Rosemary Hash and Sunny Eggs

This is a really simple hash to make. It is quick enough for a weekday breakfast before work. This recipe uses already cooked sweet potato. I like to pre-cook sweet potatoes and keep them in the fridge for use during the week.  They are so versatile. It's great to always have them on hand.

Pumpkin Spice Latte

We are well into fall and and the ever popular Pumpkin Spice Latte at Starbucks is many people's favorite fall drink. I used to love these until I found out the real ingredients. My main gripe is the amount of sugar in one drink. 

There are 48 grams of sugar in a Starbucks Grande Pumpkin Spice Latte (2% milk without whipped cream). This is the equivalent of consuming 9.6 teaspoons of sugar.

Honey Glazed Carrots

This recipe makes a great addition to any dinner. These are very simple to make with only a few ingredients. Carrots topped with parsley create such a pretty color combo and makes any meal seem a little bit fancy. It's so important to eat vegetables at each meal, but sometimes its hard to think of different ways to serve them. This is a great recipe to have in your back pocket when trying to quickly add some veggies to a meal.

Shrimp Pesto Zoodles (Spiralized Zucchini Noodles)

This recipe replaces wheat pasta noodles with spiralized zucchini. They only take a few minutes to cook and are much lower in carbs than regular pasta.  I bought my spiralizer on Amazon about a year ago. It has revolutionized my non-wheat recipe creations! It comes with 3 blades to make different veggie thicknesses.  I spiralize sweet potatoes all the time using this tool. They make great curly fries or sweet potato hash.

Lemon Raspberry Thumbprint Cookies

I am pretty excited about these little guys. I love lemon everything, especially in the summer. This recipe is really simple to make using a food processor. These cookies make a great dessert or pair perfectly with a cup of coffee.  

Egg Labels - What Do They Really Mean?

There are so many different types of eggs to choose from at the store. Since eggs are such a nutrient powerhouse it's important the know what you're buying. It can be a little overwhelming and confusing. Here is a breakdown of the types of eggs available in most stores and what they really mean.

Homemade Coffee Creamer and Butter Coffee Recipe

Most store bought coffee creamers have a very long list of ingredients most of which are not going to help you get through your day feeling energetic and alert. Why add this commercial concoction to your cup of joe every morning? There are some other options that are delicious and also good for you.  I've been on my version of a "Bullet Proof" coffee kick for awhile (coffee mixed with coconut oil and grass-fed butter). Read more about bullet proof coffee here. 

Grilled Peach and Chicken Salad

 This time of year peaches are amazingly juicy. They become even more sweet and juicy when grilled. The bitterness of the arugula in this salad balances out the sweetness of the peaches. This is a great light summertime meal perfect for lunch or a quick dinner. 

Directions:

Season chicken breasts generously with sea salt and pepper. Heat grill to medium heat. Grill breasts for about 8-10 minutes on each side depending on thickness. 

While chicken is cooking mix mustard, vinegar, olive oil and water in a large bowl using a whisk. Cut peaches in half and remove the pits. Use coconut oil to coat peaches for grilling. 

Place peaches on grill for about 3 minutes on each side, until soft, but not mushy. 

When chicken is done let sit while mixing arugula in large bowl to coat in vinegar mixture. 
Cut chicken into strips and peaches into wedges. Plate arugula, chicken and peaches and toss as desired. 

Ingredients:

- 4 chicken breasts

- 5 ounces arugula

- 3 yellow peaches

- 1 Tbsp ground mustard (should be thick and grainy)

- 1 Tbsp white balsamic vinegar

-1 Tbsp olive oil

- 1 Tbsp water

- Sea salt

- Pepper

3 Ingredient Trail Mix ...and why I obsessively read food labels

If you take the time to look at the ingredients in most trail mix at the store you may be a little surprised. Trail mix is supposed to be a healthy on the go snack. Most trail mix has added sugar and highly processed oils. I started making my own trail mix with ingredients I love. It is so easy and cost effective.  I only use 3 ingredients - walnuts, dark chocolate and coconut. 

Here is the label from one of the most popular trail mix brands.

Planter's Nut and Chocolate Trail Mix

Ingredients: PEANUTS, CHOCOLATE CANDY PIECES [MILK CHOCOLATE (SUGAR, COCOA BUTTER, MILK, CHOCOLATE, LACTOSE, SOY LECITHIN--EMULSIFIER, VANILLIN--ARTIFICIAL FLAVOR), SUGAR, ARTIFICIAL COLOR (INCLUDES YELLOW 5 LAKE, YELLOW 6, BLUE 1 LAKE, RED 40 LAKE), GUM ARABIC, CORN SYRUP, CARNAUBA WAX, BEESWAX, CONFECTIONER'S GLAZE], RAISINS, ALMONDS, COTTONSEED OIL.

EWW... corn syrup, food dye AND cottonseed oil. This is why I read labels on EVERYTHING. It may take me a little longer in the grocery store, but it is definitely worth it. You never know what strange chemical or additive may be lurking in your food until you check all the ingredients.

If you make this trail mix the ingredient list will look something like this:

Walnuts, Coconut, Dark Chocolate (evaporated cane juice, natural chocolate liquor (non-alcoholic), non-dairy coconut butter) ...no processed crap! 



3 Ingredient Trail Mix

- 1 cup Walnuts
- 1/2 cup Unsweetened Shredded Coconut
- 1/3 cup Dark Chocolate Chunks (I recommend Enjoy Life chocolate chips)


Directions: 

Remember it's all about ingredient quality. Look for raw nuts that were not roasted in any gross processed oils. Make sure the shredded coconut does not have added sugar. Read labels on the dark chocolate chips. This is why I recommend the Enjoy Life brand. Most brands have soy and other sketchy ingredients. You can order Enjoy Life on Amazon if you don't find it in stores. 

To make: Combine all ingredients, keep in a sealed container or bag. For maximum freshness store in the refrigerator (this is not necessary). 
You can mix these to whatever ratio you like best. I am a huge coconut fan so I usually add a little more coconut.  

Zucchini Fritters

These zucchini fritters are a great side dish for brunch or as the main dish with a poached egg on top! The recipe is pretty quick to make - and even quicker if you use a food processor. I used a hand held grater for these. 

Ingredients:

- 3  medium zucchinis 

- 2 eggs

- 2 Tbsp coconut flour

- 1/2 tsp sea salt

- 1/2 tsp black pepper

- 1/4 of a yellow onion diced

- coconut oil for cooking

Directions:

Grate zucchinis with either a box grater or food processor. Place zucchini in a large bowl and sprinkle with sea salt. Let sit for about 10 minutes. While you let the zucchini sit saute the onion in coconut oil until transparent. Remove from pan and set aside.  Take zucchini in separate handfuls and squeeze in between two paper towels as much moisture out of them as you can. OR if you have a cheesecloth use the cloth to squeeze all the moisture out of the shreds.  If you skip this step you will have some very sad looking soggy fritters :( 

Place all ingredients in a large bowl except coconut oil. Hand mix well. Heat a skillet to medium heat with coconut oil. Drop pancake sized fritters and cook until golden brown on each side. About 3 minutes a side. Add more coconut oil for each batch you cook. 

Serve as a side dish with brunch or as a zucchini "pancake" topped with a poached egg. 

The Forgotten Tradition: Bone Broth

Bone Broth was a staple in traditional diets. It is usually made of bones, knuckles, hooves/feet and carcasses. Okay I know this sounds a little icky...but hear me out. Traditional societies did not waste or discard any part of the animal. This ancient wisdom should not be forgotten. 

Bone broth contains many life sustaining nutrients. According to an old South American proverb "good broth will resurrect the dead". Broth was seen as an essential part of the diet. Chicken soup has the reputation of healing the sick for a reason. 

Broth contains minerals in an easily absorbable form. Such as calcium, magnesium, phosphorus, silicon, sulfur and other trace minerals. Real broth contains gelatin and collagen from the broken down cartilage and tendons. This is the reason Mom gave you Jell-O when you were sick. Though real gelatin and Jell-O packets are not created equal. Gelatin and collagen are important for joint and ligament health along with hair, skin and nails. Bone broth can also heal your gut. Amino acids proline and glycine are very helpful for digestion, gut health and a strong immune system. 

Below is what's considered to be the mother of all bone broth recipes from Sally Fallon's book Nourishing Traditions. Click here for a link to her book. It is a great resource of information on how the American diet has been altered and the negative effect this has had on health. It also contains many nutrient dense recipes. 

Chicken Stock Recipe

- 1 whole free-range chicken or 2 to 3 pounds of bony chicken parts, such as necks, backs, breastbones and wings*
- gizzards from one chicken (optional)
- 2-4 chicken feet (optional)
- 4 quarts cold filtered water
- 2 tablespoons vinegar (essential ingredient- breaks down the  bones to release release minerals)
- 1 large onion, coarsely chopped
- 2 carrots, peeled and coarsely chopped
- 3 celery stalks, coarsely chopped
- 1 bunch parsley

*Note: Farm-raised, free-range chickens give the best results. Many battery-raised chickens will not produce stock that gels.

Instructions:

Place chicken or chicken pieces in a large stainless steel pot with water (you can use a crockpot), vinegar and all vegetables except parsley. Let stand 30 minutes to 1 hour. Bring to a boil, and remove scum that rises to the top. Reduce heat, cover and simmer for 6 to 8 hours. The longer you cook the stock, the richer and more flavorful it will be. About 10 minutes before finishing the stock, add parsley. This will impart additional mineral ions to the broth.

Remove whole chicken or pieces with a slotted spoon. If you are using a whole chicken, let cool and remove chicken meat from the carcass. Reserve for other uses, such as chicken salads, enchiladas, sandwiches or curries. Strain the stock into a large bowl and reserve in your refrigerator until the fat rises to the top and congeals. Skim off this fat and reserve the stock in covered containers in your refrigerator or freezer.

How to Use Broth

Many people drink warm broth each morning. Imagine how many strange looks you will get substituting broth for coffee! But imagine how many compliments you will receive about your skin and hair :) But you do not need to drink it plain. You can of course make a soup out of it. Add veggies and/or meat and eat as a meal.  You can also add broth to any dish you make. If you need a sauce for a meat dish make it with broth instead of water. Most savory recipes that call for water can be made with broth instead. It will enhance the flavor. Any decent restaurant still makes its own broth or stock for use in all their dishes because the taste is wonderful. Any leftover broth that you don't use in the first few days should be frozen. I like to freeze broth in ice cube trays and pop one out each time I need to use a little in a dish. 

Good bones can be hard to find. If you can't find quality bones at your local grocery store try these websites for high quality soup bones and meat. 

This website will help you find a pasture-raised source of meat in your area: Eat Wild. 

This site will ship frozen grass fed meats and bones to you:

US Wellness Meats  

Making broth is part of what I love about the tradition. There is something about the act of making broth that is very soothing. A low boiling pot on your stove all day filling the house with that savory smell is very peaceful and calming.  

Gelatin Berry Smoothie

Bone broth is an amazing source of gelatin. But I don't always have home made broth on hand. Sometimes it's more practical to get gelatin in a powder form. It's really simple to add the powder to hot tea or a smoothie. Coconut milk makes this smoothie really creamy and it's packed with anti-oxidants from the berries along with the superfood powers of gelatin. 

Gelatin is absent from the modern diet. Traditional diets were very high in gelatin. Man used to practice nose to tail eating (eating all parts of the animal). Bones, organs and tendons are very high in gelatin. Most Americans do not regularly eat these parts of the animal. But why is gelatin so important?


Benefits of Gelatin

Skin, Hair and Nail Health

Gelatin has the amino acids needed for collagen production. Collagen is an essential building block for skin, hair and nails. Collagen gives skin elasticity and helps prevent wrinkles and fine lines.  Collagen cannot be absorbed through the skin - so all the expensive skin creams do not provide the benefits that ingesting collagen does. Collagen is thought to protect the skin against the damaging effects of UV rays as well. 

Gut Health

Gelatin can heal the stomach and intestinal lining. This can repair or prevent leaky gut. Leaky gut is often the cause of food allergies, food intolerances and autoimmune disease. 

Joint Health

Gelatin reduces inflammation and helps joint recovery. This can help prevent joint injury, pain and arthritis. Gelatin should be included in any weight lifters supplement program.

Directions:

Add all ingredients in blender or magic bullet until smooth. 

Ingredients:

- 1/2 cup coconut milk (no sugar added full fat coconut milk)

- 1/2 cup water

- 6-8 frozen berries ( I used blueberries, blackberries and raspberries) 

- 1 Tablespoon gelatin (Great Lakes grass-fed gelatin)

- 2-3 ice cubes

Sweet Potato Chips

I love how I feel when eat a grain-free diet. I don't feel bloated, I have stable energy and clearer skin. But sometimes I need something crunchy- and of course a vehicle for guacamole delivery.  Since tortilla chips and crackers are off the table it calls for some creativity in the kitchen. 

These sweet potato chips are so easy to make and go great with guacamole. Sweet potatoes have more nutrients in them than store bought chips and crackers. Eating grain-free isn't just about avoiding grains. It's about the nutrient dense foods you are eating instead of grains. Removing foods that don't offer many nutrients and replacing them with foods that nourish your body is what truly improves your health.

One sweet potato will yield about 25 chips

Directions:
-Heat oven to 400
-Cut sweet potato into thin slices.
-Melt coconut oil (you can put an oven safe is in the oven until the oil melts or place oil in small pan on the stove and heat until melted.
-Using a kitchen brush, brush oil on both sides of the chips.
-Place on baking sheet and salt.
-Place in oven for for 15 minutes. Flip the chips at the halfway point and add more salt.

Ingredients:
1-2 sweet potatoes -depending on how many chips you need.
1/4 cup coconut oil
sea salt

Stop Fearing Fat

Most Americans are still fat phobic. Fat has been vilianizied for decades. This may be the most harmful lie we have ever been told.

When people began cutting fat out of their diets there was a rise in obesity, diabetes and heart disease. Fat was blamed for causing all of these things.  More and more studies are showing that fat and cholesterol have been made out to be the enemy when in reality they play many important roles in the functioning of your body.

Below is a graph showing the beginning of the low-fat guidelines issued by the government and the increase in obesity that followed.




SOURCE:

http://www.ncbi.nlm.nih.gov/books/NBK19623/


First let's explore why fat is vital to health:

• Fat is necessary for the absorption of Vitamins A, D, E, K 
• Source of sustained energy
• Building blocks of all cell membranes
• Fat and cholesterol are necessary for production of all hormones (including sex hormones)
• Fat is necessary for bile production 

Recent studies have shown that dietary cholesterol/saturated fat has little to do with blood cholesterol levels. The human body produces cholesterol. The less you eat the more it produces, the more you eat the less it produces. Cholesterol is so essential that the body is able to produce it if it is absent from the diet.

Fat from real sources is an extremely nutrient dense food. Healthy fat is a vital component of a healthy diet.

We can't talk about fat without talking about sugar. This is how sugar affects the body:

When sugar is consumed the body will:

• Release Insulin 
• Insulin's job is to shuttle sugar (glucose) out of the bloodstream and into your cells
• Insulin is a storage hormone. When the body has chronic high insulin (high sugar intake)  the body is always in storage mode                   
• Release excess insulin
• Often the body will release excess insulin. This causes the body to remove too much glucose from the bloodstream resulting in low blood sugar (the shaky, light headed feeling you may get between meals). 
• Release Cortisol
• When blood sugar levels become too low the body will release cortisol 
• Cortisol is a stress hormone (it tells your body that you need more sugar to balance your blood sugar levels) but also has the effect of making you feel stressed or anxious

The wonderful thing about fat is it gives you energy without causing insulin spikes and the output of excess stress hormones. It also provides many other benefits to your body besides energy that sugar does not. 


Healthy Fats:

Coconut Oil
Butter (grass-fed)
Beef Tallow (grass-fed)
Ghee
Raw nuts and seeds
Olive Oil*
Flax Seed Oil*

* these types of oils should never be heated. This will damage the fat. Look for these sold in dark containers that light cannot penetrate and are labeled cold-pressed.

Avoid these fats:

Margarine
Canola Oil
Vegetable Oil
Corn Oil
Soybean Oil
~These are all highly unstable oils and go rancid during processing. Avoid these at all costs!

Try adding some of these healthy fats into your diet while reducing your sugar intake. This will improve your energy level and stabilize your hormones. 

Coconut Dream Bars

These are the grain free,  refined sugar free version of Dream Bars. If you like coconut you will love these.

Coconut Dream Bars

Prep Time: 15 minutes
Cook Time: 18-20 minutes


Ingredients:

- 4 Cups unsweetened coconut flakes
- 1 Cup almond flour
- 1/4 Cup applesauce
-1 egg
-4 Tablespoon melted butter
- 2/3 Cup walnut chunks (unsalted)
- 1/3 Cup Dark Chocolate Chunks (recommend Enjoy Life brand)
- Dash of sea salt (for mixture)
- Dash of sea salt for topping
-Coconut oil (for greasing pan)
- An 8X8 pan 

Directions:

1. Using a food processor add coconut flakes, almond flour, applesauce, egg, walnut chunks, butter and salt. Blend until mixture is well blended. 

2. Coat 8X8 pan with coconut oil. Press mixture into pan. It should be about 2 inches thick. 

3. Bake in the oven at 375 degrees for 18-20 minutes or until edges are golden brown. 

4. Top with chocolate chunks and sea salt immediately after removing from the oven. 



* If you have an egg allergy you can substitute the egg for an additional 1/4 Cup of applesauce. Mixture will be very crumbly without the egg, but still tastes very good.

Grain-Free Cinnamon Pancakes

These cinnamon pancakes are a lot like the real thing. The difference is no refined sugar and more protein. These are low in sugar, grain-free, gluten-free, dairy-free and nut-free. You can make them as is or add a little something extra like strawberries, blueberries or chocolate chips.

Cinnamon Pancakes for Two

Prep Time: 10 minutes
Cook Time: 10-15 minutes 
Yields: 6-8 medium sized pancakes 

Ingredients:

• 2 mashed bananas (brown spotted bananas will yield a sweeter pancake)
• 3 eggs
• 1 Tablespoon coconut flour
• 1/4 teaspoon baking powder
• 1 teaspoon cinnamon
• dash of vanilla
• 1 Tablespoon coconut oil (for the griddle)
• grass-fed butter (for topping your 'cakes)

Directions:

1. Mash bananas in a medium bowl

2. Whisk in eggs and coconut flour

3. Add cinnamon and vanilla

4. Bring griddle or skillet to medium heat and add coconut oil

5. Pour pancakes to desired size on heated griddle. I keep them smaller for easier flipping.

6. When the batter begins to bubble flip them. At this point you can add fruit or chocolate chips (I use Enjoy Life chocolate chips) before flipping them.

7. Serve warm with butter, and/or maple syrup and fresh fruit.  

Eat This Now!

Healing Food Recipe

Fresh Grated Beets 

with Lemon

Beets stimulate the gallbladder to release bile.  Why is this important?

The gallbladder releases bile to aid in digestion and help the body absorb fat. Bile also removes toxins from the liver and helps remove excess cholesterol out of the system. When bile isn't being released regularly it can thicken. Over time this can result in gallstones and even gallbladder removal. Gallbladder removal is one of the most common surgeries performed in America. Other symptoms of a sluggish gallbladder are constipation, intolerance to fatty foods and motion sickness. 

Even if you don't have any digestion issues or constipation you will benefit from the detoxifying effects of beets. Most Americans' livers are working hard to eliminate toxins in our over processed diet, such as pesticides, hormones and chemicals. So run to your kitchen and Eat This Now! 

Fresh Grated Beets with Lemon

Ingredients:

• 1 Red Beet
• Juice from 1 Lemon
• 1 tsp Olive Oil 

Directions:

-Grate the beet using a hand grater or a food processor, place in bowl (beets can stain clothes and  hands be careful when handling)

-Squeeze the juice of a whole lemon onto the grated beets

-Pour one teaspoon of olive oil over the grated beets and mix together

(if you aren't a big fan of beets you can add some chopped apple to this recipe to change the flavor a bit)

-Enjoy your beets and all the health benefits they offer! 

*Note: beets can turn your urine and stool a reddish color

Cinnamon Chia Pudding

Chia pudding is very quick and easy to make the night before. In the morning you can just grab it right out of the fridge and go. 

Benefits of Chia Seeds

Chia seeds are high in Omega-3 fatty acids, magnesium and fiber.  I try to eat them a few times a week mainly for the magnesium benefits. Most people are deficient in magnesium. Magnesium can help ease women's PMS symptoms (reduces cramping). Chia is a great way to add some magnesium to your diet.  

Overnight Cinnamon Chia Pudding

Ingredients:

• 2 Tablespoons Chia Seeds
• 1 Tsp Cinnamon
• 1 Tsp Raw Honey
• 1/2 cup Coconut Milk (feel free to substitute almond milk)
• Dash of Vanilla

Directions:

Pour milk into jar. Mix in chia seeds and milk until they are distributed evenly.

Add cinnamon, honey and vanilla and mix well.  Cover jar and place in the fridge overnight.

The outer layer of the seeds will form a gel when mixed with liquid. This will create a thick consistency similar to pudding. In the morning open the jar and mix.

I like to add fruit right before eating. 

Note about jars:

I use Weck jars. They are inexpensive and have an air tight seal. Crate and Barrel sells all different sizes.