Chia Seed Parfait with Berries

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Looking for breakfast options that aren't loaded with sugar or starches? This healthy and delicious chia seed parfait is gluten-free, dairy-free and egg-free. It DOES contain lots of healthy fats, protein and fiber to start your day with sustained energy! Top with fresh or frozen berries to add sweetness and color to this simple breakfast. These can also be made ahead of time and kept in the fridge for up to 3-4 days. 

TOTAL TIME: 20 minutes

PREP TIME: 5 minutes

SET TIME: 15 minutes (or overnight in refrigerator)

SERVINGS: 1 - 2
 

INGREDIENTS:

  • 2 Tbsp coconut flakes
  • 2 Tbsp chia seeds
  • 2 Tbsp hemp seeds
  • 1⁄2 cup of coconut milk (or other non-dairy milk)
  • Fresh or frozen berries

DIRECTIONS: 

  1. Mix coconut flakes, chia, and hemp seeds in large bowl. 
  2. Add coconut or other (non-dairy) milk.
  3. Mix together. Let sit for at least 15 minutes (to give chia seeds time to absorb liquid from the milk).
  4. Can be left to sit in refrigerator overnight for maximum thickness.
  5. Top with fresh (or frozen) berries & serve! 

Whole 30 Creamy Asparagus Soup

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Spring is almost here, and it’s important to include seasonal foods in our diet.  Asparagus is harvested during April, May and June in Oregon.  This soup recipe follows Whole 30, and is paleo, gluten-free and vegan!  Plus, it’s so simple; so head to the farmer’s market, pick up some asparagus and give it a try! 

TOTAL TIME: 40 minutes

PREP TIME: 10 minutes

COOK TIME: 30 minutes

SERVINGS: 4

 

INGREDIENTS:

  • 2 tbsp Coconut Oil (or preferred cooking fat)
  • 1c chopped white onion
  • 2 tbsp minced garlic (about 5-6 large cloves)
  • 2 bunches asparagus, trimmed and roughly chopped into 1-inch pieces
  • 2c chicken stock (to make this vegetarian/vegan, use vegetable stock)
  • 1c coconut cream (you can either buy the cream or refrigerate a can of coconut milk for 2 hours and remove the solids)
  • Salt & pepper, as desired

 

DIRECTIONS:

  1. Heat coconut oil in large pot over medium heat.
  2. Add onion to pot and “sweat” until translucent, about 5-7 minutes.
  3. Add garlic and asparagus, stirring to combine the vegetables and coat with oil.
  4. Season with salt and pepper, to taste.
  5. Add stock and pot to boil; then, reduce heat to simmer and cook, covered, until asparagus is very tender, about 20 minutes.
  6. Remove pot from heat (set aside a few asparagus tips for garnish, if you like).
  7. Blend vegetable mixture thoroughly until smooth, using an immersion blender or conventional blender, working in batches. If using the latter, work in batches and be sure to replace the lid with a dish towel to allow heat to escape. Be careful! 
  8. Add coconut cream and stir to combine.
  9. Taste and add more salt & pepper, if desired.
  10. Ladle soup into bowls, top with reserved garnish, and serve.   

Source: http://www.livingmysomeday.com/blog/whole30-cookin-creamy-asparagus-soup

Roasted Carrot Dip

Roasted_Carrot_Dip

TOTAL TIME: 45 minutes

PREP TIME: 10 minutes

BAKE TIME: 35 minutes

SERVINGS: 8

 

INGREDIENTS:

  • 2 pounds carrots, rinsed and cut in half

  • 1 large white or yellow onion, cut into quarters

  • 2 – 4 cloves of garlic, minced

  • 6 Tablespoons olive oil, divided

  • 1 ½ teaspoons ground cumin (remove for autoimmune paleo)

  • 2 Tablespoons turmeric, divided

  • 2 Tablespoons lemon juice or apple cider vinegar

  • ½ teaspoon black pepper

  • Sea salt to taste

  • Vegetables or gluten-free crackers/bread, for serving

 

DIRECTIONS:

  1. Preheat oven to 425F.

  2. In a baking dish: toss carrots, onion and garlic with cumin, 1 T. turmeric, black pepper, and 2 T. olive oil.

  3. Sprinkle entire dish lightly with salt. 

  4. Roast in oven until golden and tender, about 35 minutes. Flip/mix halfway through.

  5. Transfer vegetables to a food processor. Blend until a coarse paste forms.

  6. Add remaining 4 T. (1/4 cup) olive oil, 1 T. turmeric and lemon juice/apple cider vinegar.

  7. Pulse to combine.

  8. Serve with sliced veggies or gluten-free crackers/bread.

Detox Mind and Body Bath Recipe

This detox bath is multi-purpose. It helps calm our bodies leading to decreased stress, reduced pressure on our adrenals which produce cortisol (our stress hormone), and it helps to encourage toxin removal from the body via sweating. It can also improve sleep. Our body cools after a hot bath and that cooling process aids with sleep. The magnesium in the Epsom salts is also a relaxant for our mind and our muscles.

 

Directions:

Run a bath as hot as you can tolerate it, up to 105 degrees

 

Add: 

3 cups of Epsom salts

1 cup of baking soda

10-20 drops organic lavender oil

 

Soak in the bath for 20-40 minutes. If it's your first time start with a shorter time frame, and of course if you feel lightheaded, dizzy or otherwise ill please cut the bath short.

 

While in the tub is a good time to practice gratitude or breathing exercises to help calm your mind. The wonderful thing about the tub is that there isn't much else you can do. It forces you to take a break.

 

The bath should be hot enough that you feel yourself start to sweat while in the tub.

When you're done get out of the tub and wrap your body in towels. You can continue the detox by lying in bed in your towels under blankets to keep yourself warm and allow yourself to sweat a bit more, even going to bed and falling asleep that way.

 

Bedtime is a great time to do this since the body cooling induces sleep.

 

 

I hope that you enjoy this detox bath! My kids love adding Epsom salts, baking soda and lavender oil to their baths now. 

 

Christina Bergstrom MD

Water Kefir

Support a healthy gut with this easy recipe to introduce fermented foods into your diet! 

 

INGREDIENTS:

1/4 cup water kefir grains (you can find starter cultures online or at some natural grocers) 

1/2 cup granulated sugar (do not use honey)

2 quarts filtered water at room temperature 

 

You will also need:

2 quart-size jars

Cheesecloth

Rubber bands

 

INSTRUCTIONS: 

 

Place 1/4 cup of sugar in each of the glass jars and add a little bit of warm water to dissolve.

 

Divide the rest of the water between the jars, making sure that it is at room temperature (to avoid killing the grains).

 

Add the grains, cover each jar with a cheesecloth and secure with a rubber band.

 

Place on the counter for 24-48 hours to ferment - you should see bubbles and it will smell slightly sour. 

 

Strain out the kefir grains, bottle the liquid, and store in the refrigerator to stop the fermentation.  Your kefir is ready to drink and you can now use the grains to start another batch. 

 

Store for up to one month in the refrigerator. 

 

(source: The Autoimmune Paleo Cookbook by Mickey Trescott) 

Reset Button Green Smoothie

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This smoothie recipe is sure to help to hit the reset button for a healthy and happy 2017!  The cucumber is hydrating and there over 2 cups of leafy greens packed in to support detox.  With 4 vegetable and 2 fruit servings inside, this densely packed smoothie will leave you feeling energetic and ready to take on the New Year!  

 

Serves: makes 1 large serving or 2 smaller servings

 

INGREDIENTS:

1/4 cup water

1/2 cup chopped cucumber

1 cup packed, stemmed kale leaves

1.5 cups packed baby spinach

1/4 cup unpacked fresh mint leaves

1 ripe medium pear, cored and chopped

1 medium frozen banana, roughly chopped

1/2 cup frozen pineapple chunks

1.5 teaspoon fresh lemon juice

1 teaspoon grated fresh peeled ginger

1 scoop protein powder (optional) 

3-5 ice cubes

 

INSTRUCTIONS:

In a high speed blender, combine all ingredients and blend until smooth.  You may need to add small amounts of water as you blend to achieve a smooth consistency. 

 

(Adapted from: Oh She Glows Every Day by Angela Liddon)

DIY Face Mask to Beat the Winter Chill

Avocado and Honey Mask for Dry Skin

 

Try this mask for dry, peeling and scaling winter skin. The avocado and coconut oil are moisturizing, while the honey helps to heal any chafed or raw areas.

 

INGREDIENTS 

1/2 a very ripe avocado

2 tablespoons raw honey

1/2 teaspoon coconut oil

 

INSTRUCTIONS

Mash the avocado until it’s smooth, and then blend in the rest of the ingredients. Apply to your face, avoiding your eyes, and leave it on for 10-15 minutes. Wipe your skin clean with a damp, warm cloth, and pat skin dry.

 

(Source: http://inhabitat.com/7-diy-face-masks-for-a-gorgeous-spring-and-summer-skin/?)

 

Cucumber and Oat Mask for Oily and Acne-Prone Skin

 

Try this mask for oily skin because of the cucumber’s natural astringent properties. The oat acts as a mild exfoliant and absorb excess oil that can clog pores and lead to blemishes. Raw honey is a natural antimicrobial agent. 

 

INGREDIENTS

1/2 cucumber 

2 tablespoons rolled oats

1 tablespoon raw honey 

1/2 lemon, juiced 

 

INSTRUCTIONS

Slice the cucumber and place in a blender. Add the oats, honey and lemon juice. Combine well until it forms a smooth paste. Massage gently onto skin to exfoliate, and then let it sit on the skin for 10-15 minutes, avoiding eyes. Rinse with cool water and pat skin dry.

 

(Source: http://www.enkivillage.com/diy-face-mask-for-acne.html)

Healthy Twist on Holiday Drinks

 

Banana Nog Smoothie

Serves: makes 1 large serving or 2 smaller servings

 

INGREDIENTS:

1 cup organic coconut milk – the canned kind (or for even more flavor, opt for your favorite vegan eggnog, instead)

1/2 cup unsweetened organic vanilla almond milk (or other non-dairy milk)

1 frozen banana

1/2 teaspoon ground nutmeg

1/4 teaspoon cinnamon

pinch of cloves

1 teaspoon vanilla extract

1 tablespoon chia seeds

1 small handful ice cubes

Optional – 1 tablespoon maple syrup or honey

 

INSTRUCTIONS:

Add all of the ingredients to your blender and blend on a high speed until thick and creamy. Give it a quick taste and adjust any seasonings or sweetness to your liking. Sprinkle a little nutmeg and/or cinnamon on top. Serve right away. 

 

(Source: http://tasty-yummies.com/the-quiet-explained-and-a-banana-nog-smoothie-gluten-free-vegan/)

 

Dairy-free Peppermint Hot Cocoa (Gluten-free with Vegan Option)

Serves: makes 2 servings

 

INGREDIENTS:

1 cup full fat organic coconut milk, the canned kind

1 1/2 cups unsweetened vanilla almond milk

1/4 cup raw cacao powder OR regular baking cocoa

3 tablespoons raw local honey OR maple syrup

1/4 cup bittersweet dairy-free chocolate chips

1/2 teaspoon pure peppermint extract 

pinch of sea salt

 

For Topping:

whipped coconut cream (see previous recipe post) 

 

INSTRUCTIONS: 

Add the coconut milk and almond milk to a medium saucepan over a medium-high heat. Add the pinch of sea salt and sift the cacao powder in, to avoid any clumps. Whisk to combine and add in the sweetener and chocolate chips. Bring the mixture to a very gentle boil. Stirring often so it doesn’t stick and to make sure it is well combined. Give a quick taste and adjust your sweetness, as necessary.  Turn off the heat and add the peppermint extract. You may want more than the 1/2 teaspoon, depending on how strong you like it, but that’s a good starting point. Ladle into two mugs and top with some whipped coconut cream, crushed candy canes and some dark chocolate shavings.

 

(Source: http://tasty-yummies.com/dairy-free-peppermint-mocha-or-hot-cocoa-gluten-free-with-vegan-option/

PALEO SWEET POTATO WAFFLES

Enjoy this recipe for an exciting and healthy twist on breakfast in the fall and winter months.  Eating seasonal foods like sweet potato is great during this time.  Swap out your chilly smoothie for a warming, sweet potato waffle!  

 

TOTAL TIME: 30 minutes

PREP TIME: 10 minutes

COOK TIME: 20 minutes 

Serves: 2 servings 

 

INGREDIENTS

About 1 1/2 cups sweet potato, peeled and grated

2 eggs

2 tbsp coconut flour

1 ripe avocado

2 green onions, finely diced

1 lime, freshly squeezed

2 tablespoons fresh chopped cilantro

hot sauce (optional)

sea salt and pepper

non-stick coconut oil spray

 

INSTRUCTIONS

Preheat waffle iron. In a large bowl, stir together grated sweet potato, one egg, coconut flour and 1/2 teaspoon salt. Spray waffle iron generously with nonstick spray. Spoon one half of the sweet potato mixture into the center of the waffle iron. Close the lid and cook for 5-8 minutes, or until the waffle begins to turn medium golden brown. Remove waffle and repeat with second half of the batter.

While waffles cook, poach or fry eggs. Peel and pit avocado. Mash together with diced green onions and lime juice. Salt and pepper to taste.

Drizzle with hot sauce, if desired.

 

NOTES

You do not need a waffle iron to enjoy this recipe!  You can use this batter to make Sweet Potato Pancakes instead! 

Healthy and Happy Holiday Sides

 

PUREED PARSNIPS (The Autoimmune Paleo Cookbook, by Mickey Trescott)

 

TOTAL TIME: 1 HOUR

Serves: 4 servings 

 

INGREDIENTS

1 ½ pounds parsnips, peeled and chopped into chunks

2 tablespoons solid cooking fat, melted

¼ teaspoon sea salt

 

INSTRUCTIONS

Preheat the oven to 400F.

Place the parsnips in a bowl and toss to coat evenly with cooking fat and salt.

Place in a baking dish and cook in the oven for 1 hour or until soft, stirring a couple of times while cooking. 

Puree in a high-powered blender or food processor until desired consistency is reached.  Serve warm. 

 

NOTES

Stores well in the refrigerator for several days. 

Great dairy-free option compared to classic white mashed potatoes that are made with milk and butter!

 

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MASHED SWEET POTATO (The Autoimmune Paleo Cookbook, by Mickey Trescott)

 

TOTAL TIME: 1 HOUR

Serves: 4 servings 

 

INGREDIENTS

1 ½ pounds sweet potato, peeled and cubed into chunks

1 tablespoon solid cooking fat, melted

¼ teaspoon sea salt

 

INSTRUCTIONS

Preheat the oven to 400F.

Place the sweet potatoes in a bowl and toss to coat evenly with cooking fat and salt.

Place in a baking dish and cook in the oven for 40 minutes or until soft, stirring a couple of times while cooking. 

Remove from the oven, place in a bowl and mash with a potato masher, adding more fat until desired consistency is achieved.  Serve warm. 

 

NOTES

Stores well in the refrigerator for several days. 

Great dairy-free option compared to classic white mashed potatoes that are made with milk and butter!

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BRUSSELS SPROUTS WITH CRISPY BACON (The Autoimmune Paleo Cookbook, by Mickey Trescott)

 

TOTAL TIME: 30 MINUTES 

Serves: 4 servings 

 

INGREDIENTS

1 ½ pounds brussels sprouts 

6 slices sugar-free bacon 

¼ teaspoon sea salt

 

INSTRUCTIONS

Wash brussels sprouts, cut the stem ends off, slice in half and set aside. 

Cook bacon in a skillet over medium heat until crispy.  Remove and set aside bacon to cool, leaving fat in the pan.

Sauté brussels sprouts for about 15 minutes, or until browned on the outside and cooked through.  

When the bacon has cooled, chop into small bits.  Combine with brussels sprouts and serve warm.  

 

NOTES

Stores well in the refrigerator for several days. 

 

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WHIPPED COCONUT CREAM (The Oh She Glows Cookbook, by Angela Liddon)

*Note: Serve with Paleo Pumpkin Bars (see recipe below)

 

TOTAL TIME: 5-10 MINUTES 

Makes: 3/4 to 1 cup

 

INGREDIENTS

1 (14 ounce) can of full-fat coconut milk 

1 tablespoon maple syrup 

½ teaspoon pure vanilla extract 

 

INSTRUCTIONS

Chill can of coconut milk in the fridge overnight (or for at least 9-10 hours).

About 1 hour before making the whipped cream, chill a bowl in the freezer.

Flip the chilled can upside down and open it with a can opener. Pour off the coconut water.

Scoop the solid coconut cream into the chilled bowl.

Using an electric hand mixer, beat the cream until fluffy and smooth.  Add the maple syrup and the vanilla extract and beat gently to combine.

Transfer to a sealed container and keep refrigerated until serving. 

 

NOTES

Stores well in the refrigerator for 1-2 weeks if kept in a sealed container. 

Add this dairy-free whipped cream alternative to the top off the Pumpkin Paleo Bars (see recipe below). 

Pumpkin Spice "Latte"

I don’t know about you, but fall has me craving warm, comforting drinks and the flavors of pumpkin and spice. I used to rush out and treat myself to a pumpkin spice latte the first chance I had. After a closer look, I realized these pumpkin spice lattes may have been comforting, but certainly not healthy. A tall pumpkin spice latte from Starbucks (even without the whipped cream) has 33g of sugar.* That’s about double the added sugar you should consume in the entire day in one little cup! I was astonished and wanted a healthier way to satisfy my pumpkin spice latte craving. So, I came up with this recipe, which has no added sugar and zero caffeine. BUT, it has plenty of healthy fat, 20g of protein and a serving of real pumpkin. I can’t think of a more convenient, nutritionally complete, and comforting breakfast drink to to get your day started out right.

INGREDIENTS

  • 1 ½ cup coconut milk (from can)

  • 1 scoop (3 Tbsp.) Bone Broth Protein Vanilla flavor (may substitute other flavored protein powder)

  • ½ cup pureed pumpkin (from can)

  • ½ teaspoon cinnamon

  • ¼ teaspoon turmeric (optional...I love adding turmeric for an extra anti-inflammatory kick. It does change the taste a bit, so if you’re new to turmeric you may want to try a little first and see how you like it.)

INSTRUCTIONS

  1. Add all ingredients to blender and blend for 30 seconds, or until smooth.

  2. If you don’t have a blender, this works just as well if you shake or stir it. Without a blender, add all ingredients to a large jar, stir to mix. Cover tightly with a lid and shake for 30 seconds or until thoroughly mixed.

  3. Sprinkle with cinnamon and serve!

 

Option for Hot Drink:

If you want to make this more like a real pumpkin spice latte, you can heat the coconut milk separately from the rest of the ingredients, then add the hot coconut milk when ready. Sprinkle with cinnamon and serve hot!

 

*Check out the nutritional information on Starbuck’s website to calculate how much sugar is in your drink of choice.

Warmly,

Beth Lennon, MS Nutrition

Curried Chicken Salad

Curried Chicken Salad (made with Garlic “Mayo”)

Adapted from The Autoimmune Paleo Cookbook by Mickey Trescott

 

Garlic "Mayo"

 

PREP TIME: 10 MINS 

TOTAL TIME: 10 MINS

Serves: 1½ cups

Must cool for an hour at room temperature or 20 minutes in the refrigerator.

 

INGREDIENTS

½ cup coconut concentrate, warmed in a bowl of hot water

½ cup warm filtered water

¼ cup extra-virgin olive oil

3-4 cloves garlic

¼ teaspoon salt

 

INSTRUCTIONS

Place the coconut concentrate, warm water, olive oil, garlic cloves and salt in a blender and blend on high for a minute or two, until the sauce thickens.

Let cool for an hour at room temperature – alternately, you can place it in the refrigerator for 20 minutes. If you would like to use the sauce in a cold dish, thin with water until the desired consistency is reached.

 

NOTES

Stores well in the refrigerator, but hardens. Let come to room-temperature or warm gently before using.

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Curried Chicken Salad

 

PREP TIME: 15 MINS  

TOTAL TIME: 15 MINS

Serves: 4

 

INGREDIENTS

½ cup garlic “mayo”, room-temperature or slightly warm

1 teaspoon apple-cider vinegar

½ lemon, juiced

2 teaspoons powdered turmeric

1 teaspoon powdered ginger

¼ teaspoon sea salt

1 lb pastured chicken breast, cooked and shredded

¼ cup chopped red onion

¼ cup raisins (optional)

2 cups fresh arugula or chopped kale 

2 tablespoons chopped parsley

 

 

 

INSTRUCTIONS

Combine the mayo, apple-cider vinaigrette, lemon juice, turmeric, ginger, and sea salt in a bowl and whisk to combine.

Add the chicken breast, red onion, and raisins and stir, and serve on a bed of fresh arugula or chopped kale.  Serve garnished with chopped parsley. 

Fall in Love with These Paleo Pumpkin bars

Add this recipe to your list for the Thanksgiving baking.  These bars are grain-free, sugar-free (well, aside from the maple syrup!) and are a great alternative to pumpkin pie! 

 

Serves: 12

 

Ingredients:

¾ cup creamy almond butter

½ cup pumpkin puree

1 overripe medium banana

¼ cup pure maple syrup

1 tsp vanilla extract

1 tbsp coconut flour

1 tsp pumpkin pie spice

1 tsp cinnamon

1 tsp baking soda

¼ tsp salt

⅓ cup chocolate chips and/or walnuts, optional

 

Instructions:

Preheat oven to 350F. Spray an 8x8in square baking dish with cooking spray.

Place almond butter, pumpkin, banana, maple syrup, and vanilla in a medium bowl. Stir until well-combined.

Add the rest of the ingredients, stirring until smooth.

Pour into prepared baking dish, smoothing with a spatula. Bake for 30 minutes or until a knife inserted into the center comes out clean.

 

(From hummusapien blog: http://www.hummusapien.com/paleo-pumpkin-bars/)

Flu-Fighter Sunshine Smoothie

This smoothie recipe is delicious and packed with nutrients!  The citrus fruit is a great source of antioxidants and vitamin C, the ginger is warming and soothing to a sore throat, and the cayenne is great for opening the nasal passages!  Enjoy this smoothie once weekly in the coming months to boost immune function, or drink when actively trying to rid those pesky flu symptoms. 

 

Ingredients:

2 medium seedless navel oranges, peeled

2 tablespoons fresh lemon juice

1 teaspoon grated fresh peeled ginger

1 teaspoon pure maple syrup

Pinch of cayenne pepper

3-5 ice cubes

 

Instructions:

In a high speed blender, combine all ingredients and blend until smooth.  

(From Oh She Glows Cookbook by Angela Liddon; or see recipe online http://www.telegraph.co.uk/food-and-drink/recipes/flu-fighter-smoothie-with-citrus-and-ginger/)

Back to School Paleo Ranch Dressing

This is a great back to school secret for busy families.  Recommended by our own Dr. Sarah Silverman.  You can read more back to school lunch secrets here.

Ingredients:

 

½ cup avocado mayonnaise (avoid mayonnaise made with canola oil if possible)

⅓ cup cup full-fat coconut milk

1 tablespoon fresh lemon juice

1 tablespoon minced fresh Italian parsley

1 tablespoon minced fresh chives

1 teaspoon onion powder

½ teaspoon dried dill, or 1 teaspoon fresh dill

1 teaspoon kosher salt

½ small garlic clove, minced (seriously, you don’t want to use a whole clove)

 

Directions:

 

Combine all ingredients together until smooth.  Refrigerate for up to one week. 

Great option to serve with sliced vegetables in lunches! 

 

The original recipe is from Nom Nom Paleo and can be found here!

Melanies Healthy Lemon Balls

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Ingredients

10 oz of macadamia nuts

1/2 cup of shredded coconut

1/2 T of coconut oil

1 T of lemon zest

Juice of 1/2 lemon

1 t of vanilla

5 pitted medjool dates

1/2 cup of shredded coconut (do not place in processor)

 

lemonballs

Instructions

Add everything to a food processor. Blend together until finely mixed. Form into balls and roll in shredded coconut.  Refrigerate for one hour before serving.  Keep refrigerated.

Enjoy!!

Healthy BBQ Treats: Olive Tapenade

olivetapenade

This is an excellent recipe for summer days and the endless summer BBQ's.   Tangy and fresh this tapenade will make your tastebuds soar.  This is a wonderful, healthy summer treat.  

1 Cup pitted Kalamata Olives 

2 TBS capers

3 TBS extra-virgin Olive Oil (or even better avocado oil!)

2 Cloves Garlic

1/4 Cup fresh Parsley

Slices of Cucumber, Carrot, or Endive for serving

Preparation:

Place the olives, capers, olive oil, garlic, and parsley in a blender or food processor.  Blend on low speed for a few seconds, until thick paste forms. It it is too thick, add an extra tablespoon of olive oil.

Serving:

To serve you can cut your cucumber, or carrot into thin slices.  Place tapenade into a pastry bag and with tip of choice squeeze tapenade onto vegetable of choice.  Top off with a sprig of parsley or slice of olive.

Jicama Salad

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There has been a whole lot of talk around the clinic lately about detoxing and the benefits of clearing the toxins out of the body.  We recently had Portland Juice Co come in for a juicing demonstration that ended up in a very lively conversation about the awesome benefits of detoxification.  The most exciting part about that event is that we launched our Ultra Easy 3 Day Detox ebook.  

In our new ebook Ultra Easy 3 Day Detox we put together some exciting raw recipes to aid in a three day detox.  One of those recipes is our delicious and refreshing Jicama Salad.  

 

Jicama Salad

 

  • 1 avocado medium diced

  • 2 medium jicama diced

  • 1 tbs coconut aminos (optional)

  • Chili pepper to taste

  • ½ tbs sesame oil

  • 3 tbs sesame seeds

  • Salt to taste


Add avocado and jicama to a bowl. In a separate bowl, mix together coconut aminos and sesame oil. Pour over veggie mixture and stir. Sprinkle sesame seeds, chili pepper, and salt over the mixture.

Perfect Hard Boiled Eggs with Spinach

The lazy paleo breakfast

We get a lot of questions about what to eat for breakfast. This breakfast sounds almost too simple to be a recipe, but simple is good. The complete meal involves eggs, a bit of spinach and a few berries so that you have a variety of colors, nutrients and flavors. Easy, quick, reliable recipes are easier to stick with when you don't have a lot of time! I also like using fewer ingredients, because then they're often ingredients that I might have in my kitchen already, no special shopping trip needed. I'm all about making foods with few ingredients and with little prep time. I call it Lazy Paleo.

perfect Hard Boiled Eggs

Once you know how easy it is to make perfect hard boiled eggs, it is a simple breakfast, lunch or snack food. One of the secrets to this recipe is to immediately move the boiled eggs to an ice water bath when they're done. This not only helps to prevent overcooking, but also makes them easier to peel by shrinking the white of the egg away from the eggshell.

I serve eggs, spinach and a few berries and it is a quick weekday morning breakfast that my whole family will eat. Love it!

Ingredients

  • 6 organic eggs
  • water
  • 2 cups ice

Instructions

  1. Place 6 eggs into a medium pot.
  2. Cover eggs with room temperature tap water. Fill until the water is about 1" over the top of the eggs.
  3. Heat the pot over high heat until the water boils.
  4. Turn off the heat, cover the pot, and set a 10 minute timer.
  5. In the meantime, fill a large bowl with about with 2 cups ice and enough water to cover the ice.
  6. When the timer goes off, immediately place the eggs into the ice water and let sit for at least 1 minute before peeling.

Easy Sauteed Spinach

Feel free to add minced garlic, garlic powder or fresh lemon juice to make this more exciting, but for quick morning meals, I like it to be as simple as possible.

Ingredients

  • 4 cups of fresh spinach
  • 1 Tbsp coconut oil or avocado oil
  • pinch of salt (to taste)
  • pinch of pepper (to taste)

Directions

  1. Heat the oil in a skillet over medium-high heat until melted or shimmering.
  2. Add the spinach plus salt and pepper. Saute until tender about 3 minutes.
  3. Serve!

Bone Broth

Bone broth has amazing healing properties, and we've used it for centuries. It helps to decrease inflammation, balance the immune system, speed weight loss, heal skin ailments, improve joint pain, decrease cellulite, replace powerful nutrients and minerals, and aid gut healing (one of the major keys to overall health).

Sounds pretty magical, right?!

So, as I'm healing my body from indulgences over the holidays bone broth is a big part of getting back on track for me. Here is my ultra-simple recipe for this healing liquid. I'm currently having 8oz mugs 2-3 times/day with just a little bit of added himalayan salt, but you can also add it to soups, stews and sauces for flavor, richness and, of course, health.

Simple Bone Broth

Ingredients

  • 2-4 pounds bones
  • 2 chicken feet for extra gelatin (optional)
  • 2 Tbsp apple cider vinegar
  • Optional: vegetables - 3 carrots, 2 medium onions, 4 stalks celery, 1 bunch parsley, herbs/spices to taste

Instructions

  1. Place bones, chicken feet and vinegar in a large crockpot and cover to the top with water. 
  2. Heat on low for 8-48 hours for chicken, 12-72 hours for beef.
  3. (Optional) Add the vegetables for the last few hours of cooking for additional flavor, and the parsley for the last 30 minutes of cooking.
  4. You can start to use broth from the crockpot after the minimum cooking time and up to 1 week from the time you start the crockpot. 
  5. You can store jars of broth in mason jars in the fridge or freezer (if they are freezer safe). I prefer to cool the broth in the fridge which makes it easy to scoop out the fat after it has solidified, then reheat on the stove before serving.

Notes

  • It is important to use healthy sources of bones such as organic chicken or grass-fed grass-finished beef or lamb. Here in Portland we can buy them at New Seasons, Old Salt Market or directly from farmers specializing in grass-fed grass-finished beef.
  • When you refrigerate your bone broth it may turn to a jelly-like consistency. This is good! This is a sign that you have collagen and gelatin in your bone broth, two of the components that make bone broth so amazing for you.