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Blog Dairy-free Gluten-free Grain-free low carb Paleo Perfect Health Diet Recipes Soy-free

Chia Seed Pudding with Berry Jam

 “Chia seeds were an important food for the Aztecs and Mayans in ancient times. They prized them for their ability to provide sustainable energy…in fact, “chia” is the ancient Mayan word for strength.”(6)

 

Chia seed pudding is my second favorite breakfast! Chia seeds expand in your stomach to help keep you feeling full for hours. It’s a great way to mix up your breakfast routine, which for me usually consists of pastured eggs and veggies (my #1 favorite breakfast). But I can’t eat eggs everyday so this is one way I shake things up. It’s so easy to make and you can keep it in the refrigerator for 3-4 days so feel free to make it in bulk.

 

 Here are the nutritional benefits of my chia seed pudding recipe:

1. Chia seeds are a low carb, low calorie superfood with 11 grams of fiber in just 2 tablespoons!

2. Because chia seeds are a soluble fiber, they form a gelatin-like substance in the stomach (you will get a glimpse of this when you make the pudding) that acts as a prebiotic. Prebiotics are food for the probiotics (healthy bacteria) in your gut. (1)

3. The dietary fiber found in chia seeds helps to promote healthy, regular bowel movements.

4. Coconut milk contains insanely healthy, saturated fats in the form of Medium Chain Fatty Acids (MCFA’s) or Medium Chain Triglycerides (MCT’s), which are easy to break down and don’t require a special enzyme for metabolism. They are converted to energy easily rather than being stored as fat. (2)  The MCT’s in coconut milk may reduce appetite, increase metabolism and help you lose belly fat. (3)

5. Collagen is the most important protein in connective tissue, skin, and bones. Collagen helps heal intestinal permeability (aka leaky gut), and restores the normal mucosal layer in the gut. (5)

 

RECIPE FOR CHIA SEED PUDDING WITH BERRY JAM (serves 4)

 

INGREDIENTS:

For the Berry Jam…

  • 4 cups frozen raspberries or blueberries (or combination of both)
  • dash fine sea salt
  • 3 tablespoons of chia seeds
  • 1-2 teaspoons of fresh lemon juice

For the Chia Seed Pudding…

DIRECTIONS:

Make the jam by adding berries to a medium-sized pot over medium-high heat with a dash of salt. Heat for about 10 minutes to soften the berries. The berries will release a lot of water at this time, don’t worry they will thicken up by the end. After 10 minutes, add the chia seeds and stir. Continue stirring & simmering (lowering the heat if necessary) for another 10-15 minutes until most of the water evaporates and the berries have thickened into a jam consistency. Remove the berry jam from the heat, add the lemon juice and stir. Put jam in the refrigerator uncovered to cool.

Make the chia seed pudding by whisking all  the ingredients except the chia seeds in a medium-sized bowl. Stir in the chia seeds, cover and then put in the fridge for 2-4 hours (or overnight) so the mixture thickens into a pudding consistency.

To serve, divide the chia pudding into 4 equal servings and spread the jam on top. Enjoy!

 
Categories
coffee Dairy-free ketogenic low carb Nutrition Paleo Perfect Health Diet Recipes Soy-free

Paleo “Latte” Recipe

First things first, I do not endorse drinking coffee or espresso every day, especially not in large quantities. According to Julia Ross in her book, The Mood Cure “caffeine inhibits the brain’s levels of antidepressant serotonin and sleep-inducing melatonin. It also depletes some of our most mood-vital nutrients: the B vitamins, vitamin C, potassium, calcium, and zinc. It also overstimulates and weakens the kidneys, pancreas, liver, stomach, intestines, heart, nervous system and adrenal glands.”

With this in mind, coffee and espresso can be healthful in small amounts, which is why I keep my serving sizes at 8 oz for coffee and 3 oz for espresso. Keep this in mind next time you order a Venti at Starbucks which is 20 ounces of coffee! I reserve drinking my lattes for Sunday mornings in bed and one other time per week when maybe I didn’t get enough sleep. When I do drink espresso, I try to add as much nutrient density as possible! This recipe is a dairy-free, paleo-approved, ketogenic latte that feels more like a meal! I am full for hours after drinking my Paleo Latte and usually skip breakfast all together.

Here is why my Paleo Latte is healthier than drinking coffee/espresso with cream and sugar:

1. Coconut oil is one of the healthiest saturated fats you can eat for so many reasons! Coconut oil is made up of mostly medium-chain triglycerides (MCTs) that go straight to the liver from the digestive track and can be used as a quick energy source. MCTs have also been shown to increase calorie burn over 24 hours by as much as 5%! (1)

2. Pasture-raised butter is high in fat soluble vitamins A, D, E, & K2, trace minerals, and CLA which helps build muscle rather than store fat. It is has the perfect balance of Omega-3 to Omega-6 fats. (2)

3. Pasture-raised egg yolks are packed full of heart protective vitamin K2, liver protective choline, & biotin for beautiful hair, skin, and nails.  (3)

4. Collagen is a nutrient missing in todays foods because we stopped eating the whole animal! Unless you want to eat all the tendons, ligaments, and other organs of the animals you eat, you will need to add collagen to your diet by drinking pastured bone broth or adding powdered collagen to your meals. Collagen is wonderful for digestion, bone and joint health, glowing skin, and hormone balance. (4)

5. Coconut milk is healthy and nutritious for many of the same reasons that coconut oil is, but it is very difficult to find “clean” coconut milk in the stores. So I order Aroy-D brand from Amazon because the only ingredient is coconut milk, and it is packaged in cardboard so there is no worries about BPA from the canning process. Next time you are at the store, read the labels for coconut milk, you will find things like locust bean gum and guar gum which can pose a problem for people with gut issues like me. (5)

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Recipe for Paleo “Latte” (makes 2 lattes)

  • 6 ounces organic espresso (Coffee & espresso are two of the most heavily sprayed crops on the planet, so please buy organic!)
  • 1/2 tbsp extra virgin coconut oil
  • 1/2 tbsp unsalted organic grass-fed or pasture-raised butter
  • 2 organic, pasture-raised egg yolks (they won’t cook, I promise)
  • 1 tbsp Great Lakes Collagen Hydrolysate
  • 1/4 tsp organic cinnamon (optional)
  • 2-6 tbsp Aroy-D coconut milk

*If you must have sweetener in your coffee, please add up to 1 tbsp of 100% pure maple syrup (a big no-no if you are on a ketogenic diet).

DIRECTIONS:

Put all ingredients except espresso in a blender and blend until smooth. Pour the espresso in slowly from the top. Enjoy!

Note: If you are worried about getting Salmonella from raw eggs, don’t, it’s extremely rare. According to Dr. Mercola, raw egg yolks are extremely nutrient dense and the fact that they are uncooked means that all of their fat-soluble nutrients are in tact. Plus, most infected hens are conventionally raised, cage-free eggs. (By the way, cage free is a joke…this usually means they are stuffed into large barns instead of cages but do not have access to outdoors & are fed toxic grains.) The organic, pasture-raised, free roaming chickens have far less incidents of salmonella.

 

I would like to thank the Keto Diet Blog for the inspiration for this recipe! They have a great recipe on this website for Keto Coffee, but I tweaked it to fit my nutritional lifestyle. They use coffee instead of espresso so feel free to click on the link above and follow their recipe if you prefer coffee to espresso. I just love espresso and needed to make this one my own.

 

 

 

Categories
Blog Dairy-free Gluten-free Grain-free low carb Nutrition Paleo Perfect Health Diet Recipes Soy-free

Paleo Recipe: Resistant Starch Potato Salad

I get such a kick out of making healthy, Paleo/PHD food taste delicious! It is so hard trying to find recipes that fit into a busy lifestyle AND nourish the body. Besides being absolutely scrumptious, this recipe has so many nutritional benefits:

  1. It is high in healthy fats from the Primal Kitchen Mayo, which is made from avocado oil, the egg yolks, and the chopped avocado.
  2. Cooking and cooling white potatoes is a great way to form Resistant Starch. Resistant starch is a type of fiber that is resistant to digestion and makes it all the way to the large intestine intact to feed your beneficial bacteria.
  3. It uses German mustard, which calls for cider vinegar. I look for brands that use organic apple cider vinegar which has many healthy benefits.  Dr. Paul Jaminet suggests adding acids like vinegar to meals to help reduce the starch’s Glycemic Index.
  4. Avocados are high in fiber!
  5. Organic, pasture-raised eggs have yolks that contain nourishing, fat soluble nutrients like choline, & many other important vitamins and minerals.
  6. Because the potatoes are cooked and then cooled, their starches won’t spike your blood sugar, making this an appropriate salad for low carb diets, Paleo, and The Perfect Health Diet.

 

Ingredients, Serves 4-6:

  • 6 medium-sized organic potatoes, peeled & cut
  • 1/3 cup Primal Kitchen mayo
  • 3-4 Tbsp. gluten free, German mustard
  • Sea salt and black pepper to taste
  • 1 bunch green onions, chopped
  • 4-6 soft boiled, pasture-raised eggs, chopped
  •  1-2 avocados, chopped (to be added just before consumption)

Directions:

Boil potatoes until soft but not mushy. Drain the potatoes and then put them in the freezer for a few hours until very cold, or put in the refrigerator overnight. The resistant starch forms as they get cold so please don’t skip this step. Add the rest of the ingredients, except for the avocado, and mix. Avocado gets brown rather quickly so I suggest adding it in shortly before consumption. This Resistant Starch Potato Salad will last in the refrigerator for 3-5 days if you don’t put the avocado in until last minute. Remember, starches are foods that are to be eaten with meals, not as snacks.

Please let me know how you liked this recipe. I always encourage honest & thoughtful criticism. If you like this Resistant Starch Potato Salad recipe, please share it on your favorite social media!

 

Categories
Blog Dairy-free Gluten-free Grain-free low carb Nutrition Paleo Recipes Soy-free

Healthy Turkey Scramble Recipe (Paleo)

This recipe is great because it can be made ahead of time and stored in the fridge for 3-4 days. It makes for a quick & healthy meal that’s high in nutrient dense protein, healthy fats, and high quality carbohydrates. What makes this dish so healthy?

  1. I use coconut oil, a high quality and naturally saturated oil that doesn’t change its chemical makeup under heat. This means that it is safe to heat up and eat! Highly processed, inflammatory oils like canola, soy, corn, peanut, vegetable, sunflower, safflower, rapeseed, grapeseed, etc…are very unstable when heated and can cause a ton of problems for the body. Not to mention the way they are processed is kind of scary so I stay AWAY from them. The only oils/fats that are safe to cook with are naturally saturated oils like grass-fed/pasture-raised butter & ghee, red palm oil, coconut oil, and lard reserved from grass-fed/pastured meats like bacon. I would like to stress here that the grass-fed/pasture-raised part is KEY! Fat from animals who graze on grass and insects on a pasture have very healthy fats for us to eat! Animals that are conventionally grown and fed soy, corn, and other grains that there bodies don’t know how to digest, have highly inflammatory fats.
  2. This recipe uses high quality proteins like pastured eggs and turkey. Protein is vital for muscle repair and weight-loss.
  3. Avocado is one of the healthiest fats you can eat! They are also high in fiber, heart healthy fats, and more potassium than a banana!
  4. ALL of the ingredients are REAL FOOD and can be eaten on the PALEO diet.

INGREDIENTS (4-6 servings):

1 Tbsp. Extra Virgin Coconut Oil

1 lb. Pasture Raised Ground Turkey (http://www.grasslandbeef.com/StoreFront.bok)

1 Jalapeno Pepper, sliced thin

1 Organic Red Bell Pepper, coarsely chopped (MUST be organic because it’s on the Dirty Dozen List)

1 Onion, coarsely chopped

1 Tbsp. Minced Garlic

2-3 handfuls fresh organic baby spinach

8 Pasture Raises Eggs, beaten

Sea Salt and Pepper to taste

1-2 Avocados

Fresh Cilantro

 

INSTRUCTIONS:

In a large pan, heat coconut oil and then brown the turkey. Drain any excess water. Add the jalapeno pepper, red bell pepper, onion, and garlic. Cook until they just start to soften,  but don’t over cook! You don’t want your veggies to be mushy. Add the spinach and cook until it is just wilted.  Add the eggs with sea salt and pepper to taste, and stir frequently while cooking so the eggs stay fluffy. Serve hot or cold with half an avocado and fresh cilantro. Enjoy!