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TIME to RESTART!

TIME to RESTART!

NEW for 2019:  Online RESTART!  Click here to RESTART from the comfort of your own home…   I can’t believe we are half way through December already, and the New Year is soon upon us.  How are you doing?  How are you feeling?  I hope you all […]

Pistachio Peppermint Bark

Pistachio Peppermint Bark

    Who doesn’t love peppermint during the holidays?  Here’s a very yummy REAL food peppermint bark that can be made Low Carb/Keto, AI, and RESTART/21-DSD/Whole30 friendly! (Courtesy of Cassy Joy @ FedAndFit.com) Prep Time:  10 Minutes + 4 hours to set Yield:  12 servings Ingredients: […]

A BETTER GREEN BEAN CASSEROLE

A BETTER GREEN BEAN CASSEROLE

 

I don’t know why more people don’t love Green Bean Casserole.  Maybe it’s just that the ingredients in the traditional recipe just aren’t that fresh.  Here is a recipe for a BETTER green bean casserole, made with REAL food!

Ingredients:

  • 1 medium yellow onion, cut into 1⁄4” discs
  • 1 egg, beaten
  • 1 cup pork rinds, powdered
  • 1 1⁄2 pounds fresh green beans, cleaned & ends trimmed off
  • 2 tablespoons butter, ghee, or bacon fat
  • 8 ounces button mushrooms, cut into 1⁄4” discs
  • 1 can full-fat coconut milk (or 12 oz half & half if tolerated)
  • 2 tablespoons arrowroot (omit if AIP)
  • 1⁄2 teaspoon sea salt
  • 1⁄4 teaspoon ground black pepper (omit if AIP)
  • 1 pound bacon, crispy & roughly chopped

Instructions:

  1. Break apart the onion discs so that you have rings. Toss them in the beaten egg and then coat each onion in the powdered pork rinds. Lay them out on a parchment paper-lined baking sheet. Bake at 300 for 30 – 45 minutes (or until they start to brown and look crispy). Remove from the oven and set aside and roughly chop up when cooled. 
  2. Put the trimmed green beans in a large soup pot and cover with water. Once the water comes to a simmer, set the timer for 10 minutes. After 10 minutes, drain and dunk in some cold or ice water to stop the cooking process.
  3. In a large sauté pan, melt the butter. Add the mushrooms and sauté until they’re reduced in size and browning.
  4. Add the coconut milk then whisk in the 2 tablespoons of arrowroot.
  5. Stir in the salt and pepper and let simmer, stirring continuously, for about 5 minutes.
  6. In a large bowl, toss the green beans with the mushroom gravy and chopped bacon.
  7. Pour into a 9×13” casserole dish, cover with aluminum foil, and bake at 350F for 40 minutes.
  8. Remove from oven, toss the chopped onions on top and return to the oven again (uncovered) at 350F for an additional 5 minutes.
  9. Serve warm.

The gravy will thicken the longer it sits in the casserole pan, making this a GREAT dish to make a day in advance! Just let it cool on the counter then transfer to the refrigerator. Heat in the oven the next day at 350F for an additional 15-20 minutes. 

Recipe from Cassy Joy @ FedAndFit.com

HOW TO EAT HEALTHY WHILE TRAVELING

HOW TO EAT HEALTHY WHILE TRAVELING

Traveling soon? Perhaps vacation? Business trip? No matter where you’re going, you’re probably going to appreciate some quick and easy food ideas. These can help you eat better while you’re on the road.  While these tips can all be used right here at home, this is […]

Teal is the New Orange!

Teal is the New Orange!

The idea of putting out a teal pumpkin began in 2012 with one Mom who wanted to offer non-food Halloween treats.  She painted a pumpkin teal (the color of food allergy awareness) and put it out for the trick or treaters to signify that she had […]

My Top 3 Supplements: Sun, Soil & Oil

My Top 3 Supplements: Sun, Soil & Oil

In a recent blog post “The Case for Supplements,” I wrote about why you consider supplementing for optimal health.  As promised, I will share with you here what my favorite supplements are.  There are times when you may need more than three, but if you are generally healthy, I recommend that you begin with some SUN, SOIL, and OIL.

SUN

Remember when you were a kid and you stayed outside all day long, all summer long? How many of us (including our own kids) do this today?  And if you do, haven’t you been told to slather on the sunscreen?  It’s no wonder that most of us are deficient in Vitamin D3.  Please get tested and make sure your levels are at least 30-50 ng/mL.  I know that some holistic docs want your levels to be even higher, but I’ve become wary of these recommendations.  If you are deficient, please supplement to increase your levels.  I can’t say how much you should take because I don’t know your particular needs, but the RDA is usually too low if you are deficient.  I can work with you to figure this out.  Of course, you don’t really need to supplement with a pill if you can get plenty of sunshine every day.  But we live in the northern hemisphere and that’s pretty much impossible year round!

SOIL

Hopefully, you’ve all heard about the microbiome by now.  That would be the ecosystem of bacteria and yeast that live on our skin, in our guts, and in our whole digestive tract.  Our modern lifestyles (stress, nutrient-poor diets, not enough sleep, hyper-cleanliness, environmental toxicity, etc.) inevitably lead to an imbalanced microbiome.  I recommend seeding your guts with some probiotic supplements or fermented food.  Please consult with me about an appropriate probiotic supplement for YOU.  In the meanwhile, you can also EAT your probiotics.  All you need is a little bit of sauerkraut, kim chi, pickles, kombucha, or yogurt (with live cultures) each day!

OIL

So here I’m talking about fish oil and other essential fatty acids.  We call these “essential” because the body can’t produce them, we must eat them.  So if you cannot eat 2-3 servings of fatty fish (e.g., salmon, mackerel, anchovies, sardines, and herring) each week, you should consider supplementing with some fish oil or natural cod liver oil.  I’d prefer to see everyone eating more fish as a source of “oil,”  but if you can’t handle fish, then I’d recommend 1-2 grams of fish oil every day as a maintenance dose.  Again, I’d love to talk with you if you want a customized recommendation, but Carlson’s and Nordic Naturals brands are safe bets at the store.  Make sure to refrigerate after opening!

MULTIVITAMIN

Ok, I lied.  I really have 4 go-to supplements.  I’ve been resisting recommending multivitamins for a long time because I was holding on to hope that we could get all of our nutrients through food.  But alas, I think that’s a dicey proposition these days.  Industrial farming has led to massive soil depletion, and shipping our food from far distances further degrades their nutrient value.  So as an insurance policy, I am now recommending a high quality multivitamin for everyone.  I will discuss what that means in a future post, but for now, don’t cheap out on your multi’s.  You get what you pay for in this department!  And if you want a good food source of vitamins and minerals, try some LIVER!

I hope this post gives you a place to start when thinking about supplementation.  Please call me for a consult if you’d like to discuss a supplement protocol customized just for you!

A Better Pumpkin Spice Latte

A Better Pumpkin Spice Latte

Do you know what’s in that Starbucks PSL?  Let’s see… Sugar, Condensed Milk, Potassium Sorbate, Whipped Cream, Carageenan, Vanilla Syrup (another name for sugar) and finally 50g of ADDED SUGAR!  My RESTART peeps already know that’s 12.5 teaspoons of sugar! If you still want the […]

THE CASE FOR SUPPLEMENTS

THE CASE FOR SUPPLEMENTS

  You may have heard that you can get all of your nutrition from a nutrient-dense diet.  While I will always advocate eating REAL food, I’ve come to the conclusion that we probably need to add some supplements to our diets.  Here are some reasons […]

Guest Post:  “Can Paleo Eating Work for Kids?” by Judy Converse

Guest Post: “Can Paleo Eating Work for Kids?” by Judy Converse

As a friend of this blog, you know that I advocate an anti-inflammatory, nutrient-dense, and ancestral approach to diet and health. This includes a “Paleo” template as a starting point.  But is this approach safe for children?  My short answer is YES!  For a longer answer, please check out this excellent article from my former pediatric nutritionist, Judy Converse.  Click here to read the article, and let me know what you think!

HAVE HEALTHY FOOD AVAILABLE WHEN YOU NEED IT

HAVE HEALTHY FOOD AVAILABLE WHEN YOU NEED IT

  You want better health, and you want to eat better. You don’t want the extra calories, fast food and junk food anymore. And you DO want to save time and money.  You’re in luck, because I have a simple strategy for helping you save […]


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