Author Archives: Cassandra Carr

RECIPES: Almond flour here and there, almond flour everywhere!

05 Thursday Jan 2017

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RECIPES: Almond flour here and there, almond flour everywhere!

Loaded with vitamin E, magnesium and heart-healthy omega-3s, almond flour adds a nutty taste to baked goods and savory dishes alike. I’m not a fan of coconut and for some reason I can taste it EVERY time it’s used as a substitute flour. I much prefer almond flour. Did you know you can easily make your own? Here are the directions.

I’ve found recipes for all types of foods, but especially looked for things we all thought we couldn’t eat anymore – pizza crust, tortillas, breadsticks, oh my!

PALEO BANANA BREAD

Author: Cook Eat Paleo
Serves: 9 servings
INGREDIENTS
  • 2 eggs
  • 2 very ripe bananas, mashed
  • ¼ cup honey
  • 1 teaspoon lemon juice
  • 3 cups almond flour
  • 1 teaspoon baking soda
  • ⅛ teaspoon sea salt
  • ½ cup walnuts or gluten-free, dairy-free chocolate chips, optional
INSTRUCTIONS
  1. Preheat oven to 325 degrees and grease 3 mini loaf pans.
  2. Beat eggs in stand mixer with whisk attachment on medium-high speed for 2-3 minutes, until thick and pale yellow. Reduce speed, add bananas and mix until combined. Pour in honey and lemon juice and mix until combined.
  3. Mix dry ingredients, then add to wet ingredients in 2 additions. Mix until combined, fold in add-ins if using, then spoon batter into loaf pans and spread evenly.
  4. Bake for 35-40 minutes, until golden brown and toothpick inserted in center comes out clean. Cool on wire rack.

 

ALMOND FLOUR PANCAKES

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Yield: 9 delicious pancakes

INGREDIENTS

    • 1-3/4 cups Almond Meal/Flour
    • 1 teaspoon baking powder
    • 2 tablespoons tapioca flour, optional, if you prefer a lighter and fluffier batter
    • 1/4 teaspoon salt
    • 2 eggs, lightly beaten
    • 1 teaspoon pure vanilla extract
    • 3/4 cup almond milk

INSTRUCTIONS

  1. In a mixing bowl, whisk the eggs then add the almond milk and vanilla extract and mix.
  2. Add the almond flour, salt and baking powder And mix until smooth.
  3. Heat a large skillet just above medium heat and add just enough oil to lightly coat the pan.
  4. Measure out a scant ¼ cup of batter and pour into the skillet.
  5. Cook until the sides of the pancakes firm up and a bubble or two escapes from the top, about 3 to 4 of minutes.
  6. Carefully flip the pancakes (these are a little more fragile than wheat flour pancakes), cook an additional 45 seconds to 1 minute then repeat with remaining batter.

paleo-naan

3 INGREDIENT PALEO NAAN

Author: Ashley Thomas
INGREDIENTS
  • ½ cup Almond Flour
  • ½ cup Tapioca Flour
  • 1 cup organic almond milk
INSTRUCTIONS
  1. Mix all the ingredients together.
  2. Heat a 9.5 inch crepe pan OR Nonstick Pan over medium heat and pour batter to desired thickness.
  3. Once the batter fluffs up and looks firm/mostly cooked, flip it over to cook the other side (be patient, this takes a little time!).

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PALEO TORTILLAS

INGREDIENTS

  • 3 Eggs, Whisked
  • 1/2 C. Almond Milk
  • 2 T. Coconut Flour
  • Pinch of Sea Salt

INSTRUCTIONS

  1. Combine all ingredients in a medium sized bowl, starting with the eggs.  It is on the runnier side.
  2. Grease a pan and with medium heat, pour mix to make 5-6 inch sized “tortillas.”  It takes about a one minute per side.
  3. Fill and eat!

 

ALMOND CRUSTED BAKED ZUCCHINI CRISPS

INGREDIENTS
Serves 4 as a snack

1 large zucchini, sliced into rings
1 cup / 4 oz / 110 gr almond flour (I used Bob’s Red Mill)
1 egg
1 teaspoon fine grain sea salt (I like Celtic Sea Salt)
1 teaspoon garlic powder
1 teaspoon thyme
¼ teaspoon ground black pepper

INSTRUCTIONS

Preheat oven to 450°F (230°C) and place a rack in the middle.
Line a baking sheet with parchment paper and set aside.
In a small bowl lightly beat the egg.
In a separate bowl combine almond flour, salt, garlic powder, thyme and black pepper.
Dip zucchini slices in the egg and let excess drip off, drop in the almond flour mix bowl to coat.
Place coated zucchini slices onto the lined baking sheet.
To do this efficiently I usually use my left hand to dip the slices into the egg and my right hand to coat with the almond flour, like a one-man assembly line. It’s the best way to avoid getting both hands coated.
Bake for 6 minutes per side (a total of 12 minutes).

 

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PALEO CHICKEN PARMESAN

INGREDIENTS

Chicken

  • 2 Chicken Breast Halves, Butterflied
  • 1 ½ cups Almond Meal
  • 2 tablespoons Italian Seasoning
  • 2 teaspoons Kosher Salt
  • 2 teaspoons Black Pepper
  • 2 Eggs

Paleo Marinara

  • 6 Medium Tomatoes (or 1 Can Whole Peeled San Marzano)
  • ½ cup Chopped Yellow Onions
  • 1 tablespoon Extra Virgin Olive Oil (EVOO)
  • 1 tablespoon Minced Garlic
  • 1 tablespoon Italian Seasoning
  • ½ teaspoon Kosher Salt (add more if you need it)
  • ½ teaspoon Black Pepper
  • ½ cup Red Wine
  • 5 Large Fresh Basil Leaves, Minced

Zucchini Ribbons

  • 2 Large Zucchinis (or 4 Small)

INSTRUCTIONS

Chicken

  1. Preheat oven to 375 degrees Fahrenheit & line a baking sheet with aluminum foil.
  2. Using a very sharp knife cut each breast into half long ways. Slice the breasts to allow for even thickness throughout the cut.
  3. In a wide rim plate (i.e. pie dish), beat two eggs together.
  4. Mix the almond meal, seasoning, salt, and pepper together and lay out on a plate.
  5. Dip each piece of chicken in the egg wash first (both sides), then the dry batter (both sides, then repeat. This will allow for a nice thick crust.
  6. Lay the battered chicken on the baking sheet and bake at 375 F for ~35 minutes. Add more time if they don’t look crispy.
  7. Let them cool for at least 5 minutes before you plate. Don’t fret if the bottom part of the batter sticks to the foil. Do your best to scrape it up with the chicken.
  8. If you want to avoid crispy batter stuck to the pan, you can bake them on a wire rack like I did on these chicken fingers.

Paleo Marinara

#1, prepping the tomatoes: (if you’re using canned, skip to #2)

  1. Fill a large pot halfway up with water and bring to a light boil.
  2. Prepare an ice bath by filling a large bowl ½ full with ice and some water.
  3. Gently score an “X” on the bottom of each tomato.
  4. Using a large slotted spoon, dip the tomatoes into the boiling water.
  5. Boil for about 30 seconds then quickly remove and place in the ice bath.
  6. Let them cool completely.
  7. Dry then peel (skin should come off easily).
  8. Cut in half, spoon out all seeds, and roughly chop.

#2, the sauce:

  1. You can dry out and use the same pot from above.
  2. Heat the EVOO in the pan.
  3. Add the chopped onions and stir until they’ve browned.
  4. Add the minced garlic and stir.
  5. Add the tomatoes and stir until they’ve slightly broken-down.
  6. Add the seasoning, salt, pepper, and stir for a minute.
  7. Add the wine and let it simmer for a few minutes.
  8. When the flavor is to your liking, you can either serve it chunky or put it in a blender for a smooth texture.

Zucchini Ribbons

  1. Using a horizontal peeler (important if you want this to be easy), start peeling your ribbons off the zucchini. I will peel on four spots – leaving me with a long 3d rectangle. I recommend you stop peeling once you get to the seeds.

 

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PALEO PIZZA CRUST

Servings: 4
Author: My Natural Family
INGREDIENTS
  • 1/2 Cup Almond Flour
  • 1/2 Cup Tapioca Flour
  • 1/4 Cup + 1 Tbsp Coconut Flour (I don’t like coconut so I sub more almond flour)
  • 3/4 tsp Salt
  • 1 egg
  • 1/4 Cup Olive Oil
  • 1/3 Cup Coconut Milk (sub almond milk if desired)
  • 1 tsp Honey
INSTRUCTIONS
  1. Preheat the oven to 450 degrees.
  2. Place the almond flour, tapioca flour, coconut flour, and salt in a bowl and mix together.
  3. Make a well the center of the combined flours.
  4. In a small bowl, whisk together the egg, olive oil, coconut milk, and honey.
  5. Pour the mixture into the well of dry ingredients.
  6. Combine with a rubber spatula, mixture may seem a little wet at first.
  7. Let it sit for a few minutes and the coconut flour will soak up the excess moisture.
  8. Shape the dough into a ball and place on a sheet of parchment paper.
  9. Lightly dust your hands with tapioca flour and press the dough out into a 12″ circle. Crust should be thin, about 1/4″.
  10. Slide hands underneath the parchment paper and flip the crust over onto a pizza stone or greased baking sheet.
  11. Slowly peel back the parchment paper and discard.
  12. Top the crust with desired sauce and toppings and bake on the bottom rack of the preheated oven.
  13. Bake for 12 minutes to get a crust that is still a bit soft underneath, for a crisper crust bake 15+ minutes.
  14. Remove and slice with a roller cutter.

 

 

PALEO GARLIC BREADSTICKS

INGREDIENTS

  • 1 1/3 cups almond flour
  • 1/2 tsp salt
  • 2 tbsp coconut oil, melted
  • 3 tbsp coconut flour
  • 1 clove garlic, minced
  • 3 eggs, divided
  • 1 tsp dried basil
  • 1/2 tsp onion powder
  • 1/2 tsp oregano
  • 1/2 tsp baking powder
  • Ghee, for brushing
INSTRUCTIONS
  1. Whisk two eggs together in a small bowl and set aside. In a separate bowl, add the almond flour, baking powder, salt, and coconut oil and stir. Add the beaten eggs and stir to combine.
  2. Add the coconut flour into the bowl, one tablespoon at a time. After each tablespoon let the dough rest for a minute as the flour absorbs. Add the next tablespoon and repeat until you have dough that can be easily kneaded.
  3. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper. Roll out the dough onto a separate piece of parchment paper. Working in small handfuls, roll the dough into a long rope. Twist the dough into your shape of choice and place on the baking sheet. Bake for 10 minutes.
  4. Whisk the remaining egg and add a dash of water. Remove the breadsticks from the oven and brush with the egg wash, and then the minced garlic, basil, onion powder and oregano. Return to the oven and bake for 4-5 minutes more, until golden. Brush with melted ghee before serving.

 

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SWEET & SOUR PINEAPPLE PALEO MEATBALLS

INGREDIENTS

  • 5 T white wine vinegar
  • 2 garlic cloves, minced
  • 2 T honey
  • 2 t chopped red chilis or 1 small mild red chili, minced finely
  • 1 t arrowroot powder
  • 1 t grated ginger
  • 1/4 t salt
  • 1 – 14 ounce can pineapple chunks in 100% pineapple juice (not concentrate)
  • 1 lb lean ground beef
  • 3 T almond flour
  • 1 egg
  • 1 clove garlic, minced
  • 1/4 t black pepper

INSTRUCTIONS

  1. In a small saucepan, briefly cook the vinegar, garlic, honey, red chilis, arrowroot, ginger, and salt by bringing it to a boil for one minute or until the sauce thickens.
  2. Once the chili sauce has thickened, remove from heat and pour in the pineapple chunks and juice, mix until combined, and set aside.
  3. In a medium bowl, combine the ground beef, almond flour, egg, garlic, and pepper until well mixed. Using a tablespoon, scoop out the beef mix and gently roll into mini meatballs with your hands. They should be about 1-inch in diameter.
  4. Carefully place the meatballs in your slow-cooker, cover with the chili pineapple sauce, and cook on low for 6 to 8 hours.

How’d I do? There are tons more almond flour recipes out on the web and in cookbooks. Tell me your favorite almond flour recipe in the comments!

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MY LIFE: Things to do with your kids when you’re all cooped up

03 Tuesday Jan 2017

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MY LIFE: Things to do with your kids when you’re all cooped up

My daughter is home on holiday break right now and I’m battling this very issue. I figured if I am, surely I’m not alone. I did some brainstorming with my daughter and came up with some ideas we thought might work. We’ve done many of these, in fact.

  1. Anything art-related like painting or coloring. You can use gel pens and an adult coloring book, your kids can go nuts with their crayons and some scrap paper or a coloring book made for children. Or, if your child is like mine, she’ll want to color in the adult coloring book too! For painting, watercolors probably work best and are the most forgiving, both in terms of how they work and what they might do to your clothing and the area surrounding you.
  2. Reading together. If your children enjoy it and will stick around in one place, try reading together. Take turns so you’re not using all your energy. But with what energy you have, your children will really appreciate it if you go to the trouble of sound effects, funny voices, etc.
  3. Putting together a puzzle. You definitely don’t have to spend a lot of money to get some cool puzzles. They’ve gone out of vogue, so you can find tons at thrift shops and other discount stores. Just make sure it’s easy enough that your children won’t get discouraged.
  4. Musical or athletic performances. Here’s one where you can simply watch most of the time. Our children love performing for us, so when you’re not feeling well, tell them you want to see what they can do. My daughter is a competitive gymnast and jumps at the chance to show me her new skills.
  5. Take a walk around the block with a list of things to find. Make a quick list of items commonly — or less commonly so they have to work a little harder — found in your neighborhood. I often use things like a pinecone, a cat in a window, a red door, and silly things like lawn gnomes and skateboards.
  6. Boardgames. I think sometimes we rely too much on videogames and other electronic stimulation to entertain ourselves and our children. Why not go back to basics? You can find a lot of classic games at thrift and discount stores. Think Monopoly (or Monopoly Junior if your kids are younger), Clue, Sorry, Chutes and Ladders, even Trivial Pursuit if you think your kids can handle it. Card games fall under this same general category.
  7. Pretend games. Do your children like to run schools, a cafe, or a hospital? You’re the customer, so you stay in one place, while they dress up and run back and forth providing the pretend customer service.
  8. Blocks/Tinker Toys/Legos. Anything you can use to build stuff can take up a bunch of time and not demand too much energy from you. Let your kids go nuts making entire cities. Yes, there’s more clean up, but if you have bins, just shove it all in one of those when you’re done.
  9. Indoor playgrounds. Chuck E Cheese or anywhere else you can trust your child in without worrying if they’re out of sight for a bit is a godsend when you don’t feel well. Some places are better than others, but most average to large cities offer multiple choices.
  10. Pillow and blanket forts. Let your children build while you lay around, supported by extra pillows and blankets. Kids love making forts and though you may have to help with design so the whole thing doesn’t collapse, overall it should be a good time for you to rest while still entertaining the kids.
  11. Tell stories. What child doesn’t like to hear about themselves as babies? Or about you when you were their age? If those ideas don’t work, try making stuff up. Do it yourself or as a collaboration with the kids. Write it down if you want. Illustrate it. Get your kids to bring you props for the story. It will get them moving!
  12. Write letters. Whether you do on email or with paper, a lot of kids will get a kick out of crafting a letter to someone like a grandparent. A bonus is that the grandparent gets the benefit too, when they receive the letter or note. Many older people are lonely and this is a great way to keep them connected.
  13. Homemade Pictionary. All you need is crayons/colored pencils/markers, and paper. Having something to prop up the paper on is even better. Take turns drawing and guessing.
  14. Activity games (for them). Anything where you’re the boss works. Red light/green light, Simon, and tons of other games can be played with you in bed or on the couch.

Do you have other ideas that work for you? Tell me in the comments!

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MY LIFE: Coping with winter weather when you have a chronic illness

29 Thursday Dec 2016

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MY LIFE: Coping with winter weather when you have a chronic illness

Ah, cold, snow, wind…all enemies of the chronic illness warrior. So what can you do to fight back? Here are a couple of things I’ve found that work.

I’m always hot, so even in the winter weather I don’t wear tons of clothes. This works well with the sensitivity issue some of us struggle with, since the clothes aren’t heavy. But on the other hand, letting yourself get cold won’t do! So lots of gloves, wraps, and other things that are easy to transport and layer are my go-to’s. I have wrist warmers, fingerless gloves, light wraps, heavier wraps, and I use them all.

During the wintertime, especially, I avoid driving at night. I also avoid driving when it’s snowing. My vision gets distorted at night, and damp nights are even worse. Trying to navigate through snow can be a challenge for chronic illness warriors, though, and I prefer to stay home. I have migraines as part of my illness, and the effort it takes to see through all the distractions really takes a toll on me.

Also during cold weather I increase the number of baths I take. About once a week I do a detox bath with baking soda and epsom salts or magnesium flakes, and just a regular bath the rest of the time. I find this keeps my muscles happier and less likely to seize up. Additionally, it’s easier for me to fall asleep after a bath.

One of the biggest causes of depression in chronic illness warriors is lack of Vitamin D and sunlight. You can use a lightbox or other specially-designed light to simulate sunlight. I have one of these but I use it sparingly since it’s SO BRIGHT. I also up my Vitamin D supplements to offset the lesser amount I’m getting from the sun.

With all the social functions and holidays over the fall/winter, you might feel pressure to offer to host, etc. Resist that guilty feeling. You don’t have to prove you can do anything, and if having Thanksgiving at your house is going to throw you into a week-long flare, it’s not worth it. If you must be the one hosting, try to get people to bring food and don’t worry about cleaning your house. Throw stuff in closets. Call in reinforcements – this is a time for your family to shoulder the load.

Don’t try to walk outside. One of my favorite ways to exercise in decent weather is simply a stroll around the block. But especially those of us who are weather sensitive need to be careful about how much we’re exposing ourselves to the elements. Plus, how much would it suck to slip on slick roads and sidewalks?

Lastly, this may seem selfish and hard to do, but try try try to stay away from sick people. When chronic illness warriors get sick, it’s a big deal. I just got over a cold that, of course, turned into a sinus infection. All told I was sick for about two weeks. And when I’m not feeling well, on top of regular not feeling well, it’s game over. Of course, this illness coincided with Christmas. You may need to increase the amount of immune-boosting supplements you take, or diffuse one of the many essential oil offerings to help your immune system fight off the bugs.

Those are my major strategies for winter weather. What are yours? Tell me in the comments!

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MY LIFE: Things to do on New Year’s Eve at home

27 Tuesday Dec 2016

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MY LIFE: Things to do on New Year’s Eve at home

I am not going anywhere on New Year’s. Instead, my husband and daughter and I are staying home and celebrating. We’re getting steaks and lobster tails, playing some games, and watching the ball drop. That’s fine with me, but others need more excitement, and I have a couple of suggestions.

  1. Make a meal out of appetizers. How often do you get to only eat the fun stuff? Pick out one thing for each person in the family and a couple of things everybody likes. Make pizzas or tacos or some other do-it-yourself dishes. Just do it up different, even if it means you order out. Don’t wait too long to place that order, though! You might get stuck in a long line of people wanting their food.
  2. Do mocktails (or cocktails if you’re all adults). Kids, especially, love cool drinks, whether punches or other recipes.
  3. Watch home videos if you have them. Or look through photos, if only on your laptop. Reminisce about the year that’s passing and what you want for the new year. Make a video while you talk so you can remember everything.
  4. Celebrate the new year in different time zones. Every hour, pick a city where the clock is striking midnight. See if you can find footage online of that city’s celebration.
  5. Don’t feel like you need to stay up if you’re tired. Go to bed and don’t feel bad about it.
  6. Gather blankets, sleeping bags, pillows – whatever’s comfortable, and snuggle up. There’s no need to stay on the furniture. No one’s watching!
  7. Make a list of the accomplishments of everyone in the family. Let each person decide what they want; don’t push them to add or subtract items. Hang it up on the fridge to remind yourselves of your collective awesomeness.
  8. Use only candles and the lovely glow of the TV to light your way. Bonus if they’re scented (and the scents don’t bother you).
  9. Plan a charity activity to do during the next year. My family is collecting goods and money for Operation Christmas Child so we can send a whole bunch of boxes to needy kids next Christmas.
  10. Invite others in your life who are struggling, whether with illness, money, divorce, or one of the tons of other things that can make this time of year suck.
  11. Make a “Game of the Hour”. Put different games in envelopes and open one each hour. They don’t all have to be board games. They can be video games, puzzles, trivia, or just making something up. This will help with the possible boredom factor.
  12. Do resolution Mad-Libs. Print out some things like “The person I most want to be like is…” and hand them out. See what you and your friends/family can come up with.

What things do you like to do when celebrating New Year’s Eve? Tell me in the comments!

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PRODUCT REVIEW: 4 bottle carrier oil set

23 Friday Dec 2016

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PRODUCT REVIEW: 4 bottle carrier oil set

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This is a perfect set for anyone who wants to try out different carriers to dilute their essential oils. The University of Minnesota issued the following information about diluting oils:

Common carrier oils are often available in natural foods stores or stores that specialize in natural bath and body products. Organic and cold-pressed carrier oils are preferred, and examples include sweet almond oil, apricot kernel oil, grapeseed oil, jojoba oil, or avocado oil. These oils do not have a strong smell of their own. They should be kept refrigerated until used and should be discarded if they smell rancid.

What are the techniques?

Oil and dressing

  • Compress: The essential oil is diluted in a liquid carrier (water or oil) and applied to a dressing or directly to the affected area. Optional heat or cold can be applied.

    For example, a few drops of ginger essential oil can be added to comfortably hot water and mixed to disperse the oil; then a cloth can be soaked in the solution and placed on a stiff joint. Additional heat can be applied as desired.

  • Gargle: Drops of essential oil are added to water. You mix, then gargle the solution and spit it out. Do NOT swallow it. For example, one drop of tea tree oil in a glass of water can be gargled for sore throat discomfort.
  • Bath: Drops of essential oils are added to bath water in a dispersant immediately before stepping in. This method results in absorption through the skin, as well as inhalation of the volatilized essential oil. A few tablespoons of full cream milk can be used as a dispersant.

    Remember, essential oils are not water soluble; thus they will float on top of the bath and skin passing through the oil will be exposed to full strength essential oil. Bath salts can also be used to disperse essential oils. A relaxing bath base can be made by mixing one part baking soda, two parts Epsom salts, and three parts sea salt. Add six drops of true lavender essential oil to about two tablespoons of this mixture and mix it into bath water just before entering.

  • Massage: Drops of essential oil are added to a natural carrier oil and applied to skin areas with gentle rubbing. The choice of essential oils for massage depends on the desired effect.

Here are some guidelines from the National Association for Holistic Aromatherapy:

Diluting massage and body oils:

For infants and young children:
.5-1% dilution = 3-6 drops of essential oil per ounce of carrier

For adults:
2.5% dilution = 15 drops of essential oil per ounce of carrier
3% dilution = 20 drops of essential oil per ounce of carrier
5% dilution = 30 drops of essential oil per ounce of carrier
10% dilution = 60 drops of essential oil per ounce of carrier

Diluting facial creams, lotions, and oils:

For adults:
Sensitive skin: .5 to 1 percent dilution = 3 to 6 drops per ounce
Normal, healthy skin: 1 to 2.5 percent dilution = 6 to 15 drops per ounce

Here are two useful charts for diluting essential oils:

essential-oils-dillution-chart

extradilutionchart

There are a lot of places to find out more information online about specific oils you may want to dilute. I highly recommend essential oils, but it’s, well, essential that you know how to use them right.

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RECIPE: Homemade Elderberry Syrup – great for coughs and colds!

20 Tuesday Dec 2016

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RECIPE: Homemade Elderberry Syrup – great for coughs and colds!

homemade-elderberry-syrup-natural-remedy-for-colds-and-flu

NOTE: This recipe is originally from Wellness Mama

Ever have a cold or the flu and despite taking conventional medicines, you still feel lousy? I’ve got a solution for you! Now, I’m not saying elderberry syrup is a miracle cure or anything, but it will help lessen the severity of your illness. And it’s natural; not chock-full of chemicals.

You’ll want to use black elderberries to make your syrup. A bag of them is not hard to find. Trusty Amazon (who I’m mad at right now, but that’s a story for another day) carries these highly-rated elderberries.

Why use elderberries? Herbwisdom.com explains the benefits:

Known for its antioxidant activity to lower cholesterol, improve vision, boost the immune system, improve heart health and for coughs, colds, flu, bacterial and viral infections and tonsillitis.

 

Organicfacts.net explains further:

Elderberries are the fruit from the flowering plant known as Sambucus,more commonly referred to as elder or elderflower. The full scientific name of the most common variant, from which we get the majority of our elderberries, is Sambucus nigra. You will primarily find elderberries in the Northern hemisphere, particularly in Europe and North America, although some southern species are grown in Australia. The berries are black or very dark blue, and have a sharp, sweet flavor.

There’s a ton of information about elderberries at both of those websites, so I won’t repeat it all here. Suffice it to say eldberberries are another thing other cultures have known about and used for centuries.

So why make syrup? Basically, because it gives you a concentrated dose of elderberries, which quickens healing. Also, I should note this recipe for elderberry syrup also contains other immune-boosting natural elements like cinnamon and honey. And yes, you can buy elderberry syrup at most stores nowadays, but this method is way cheaper and pretty easy!

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This recipe makes a quart of syrup–probably enough to take care of an entire family through the cold and flu season. It takes only five minutes to whip up, though it needs to cook for an hour. But fear not–you don’t have to stand over it. Let it simmer and get happy-happy while you watch an episode of your favorite show. You deserve a little “me time”, right?

Ingredients
Instructions
  1. Pour water into medium saucepan and add elderberries, ginger, cinnamon and cloves (do not add honey!).
  2. Bring to a boil and then cover and reduce to a simmer for about 45 minutes to an hour until the liquid has reduced by almost half. At that point, remove from heat and let cool enough to be handled. Mash the berries carefully using a spoon or other flat utensil. Pour through a strainer into a glass jar or bowl.
  3. Discard the elderberries (or compost them!) and let the liquid cool to lukewarm. When it is no longer hot, add 1 cup of honey and stir well.
  4. When honey is well mixed into the elderberry mixture, pour the syrup into a pint sized mason jar or 16 ounce glass bottle of some kind.

 

Ta Da! You just made homemade elderberry syrup! Store in the fridge and take daily for its immune boosting properties. Some sources recommend taking only during the week and not on the weekends to boost immunity.

Standard dose is ½ tsp to 1 tsp for kids and ½ Tbsp to 1 Tbsp for adults. If illness does strike, take the normal dose every 2-3 hours instead of once a day until symptoms disappear.

As far as how long it lasts, I would recommend freezing much of it using ice cube trays and then depositing the cubes in a bag, ready for when you need them. If you plan to take it to immune-boost, you’ll want to keep more out. Depending on how you choose to store your syrup it can last anywhere from two weeks to several months in the fridge. I err on the side of caution and don’t keep it more than a month or so.

If you don’t want to use honey–some people aren’t a fan of adding that much sweetener to the recipe, despite the health benefits, you can use maple syrup or agave nectar. Molasses can also be used. Lastly, if you’re an adult, omit the sweetener and make a tincture using equal parts syrup and food-grade alcohol. Vodka and brandy seem to work best. Powdered elderberries can also be used, rather than whole, which is what the recipe calls for. Use a half-cup rather than the 2/3 in the recipe.

Do you use elderberry syrup? Another natural cold and flu treatment? Tell me in the comments!

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RECIPE: Paleo cinnamon rolls – yes, they exist

16 Friday Dec 2016

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RECIPE: Paleo cinnamon rolls – yes, they exist

Cinnamon rolls, without ruining my Paleo diet? Yes, please!

cinnamon-rolls

 

NOTE: I took this recipe from a wonderful blog: http://paleogrubs.com/cinnamon-roll-recipe

Sticky, Ooey, Gooey Paleo Cinnamon Rolls

For the dough
  1. 2 tbsp coconut oil, melted
  2. 1 egg
  3. 1 tbsp honey
  4. 1 tsp vanilla extract
  5. 1 1/2 cups almond flour
  6. 1 tbsp coconut flour (you can substitute another Paleo flour if you don’t like coconut – I can’t stand the stuff myself – here’s a place to find all sorts of Paleo substitutions for coconut products)
  7. 1 tsp baking soda
  8. Pinch of salt
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For the filling
  1. 1 tbsp cinnamon
  2. Honey, for drizzling
  3. 1/4 cup pitted Medjool dates, finely chopped
  4. 1/4 cup walnuts, finely chopped

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For the glaze
  1. 2 tbsp honey
  2. 2 tbsp coconut cream (you can substitute almond milk, which tastes a little nuttier than cashew milk, which can also be used)
  3. Pinch of cinnamon
Instructions
  1. Whisk together the coconut oil, egg, honey, and vanilla in a medium bowl. Add the almond flour, coconut flour, baking soda, and salt. Stir well to combine.
  2. Transfer the dough onto a sheet of wax paper. Cover with another sheet of wax paper and roll out into a long rectangle. Remove the top sheet of wax paper. Drizzle the dough with honey and sprinkle with cinnamon. Top with the chopped walnuts and dates.
  3. Use the wax paper to roll the dough into a log. Place the log in the freezer to harden for 15 minutes.
  4. Preheat the oven to 325 degrees F. Slice the log into individual pieces, about 9 or 10 rolls. Place onto a baking sheet. Bake for 10-12 minutes until golden.
  5. Meanwhile, make the glaze by stirring together the honey, coconut cream, and cinnamon. Once the rolls are golden, remove from the oven and drizzle with glaze. Serve warm.
Servings: 9-10 small rolls

 

GO NATURAL: 5 chemicals to avoid at home, part 4

13 Tuesday Dec 2016

Posted by in Go Natural

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GO NATURAL: 5 chemicals to avoid at home, part 4

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Sources for this post:

http://www.motherearthliving.com/Health-and-Wellness/10-dangerous-chemicals-to-ban-from-your-home
http://www.prevention.com/health/healthy-living/top-12-endocrine-disrupting-chemicals-in-your-home
http://www.rodalesorganiclife.com/home/banish-these-12-household-toxins-from-your-house%3Fslide%3D1
http://www.parents.com/health/injuries/safety/harmful-chemicals-to-avoid/
http://www.womansday.com/health-fitness/wellness/g2203/why-some-chemicals-may-be-just-as-harmful-as-the-toxics-they-replace/

Link to part 1: https://chronicillnesswarriorsite.com/2016/11/22/go-natural-5-chemicals-to-avoid-at-home-part-1/
Link to part 2: https://chronicillnesswarriorsite.com/2016/11/29/go-natural-5-chemicals-to-avoid-at-home-part-2/
Link to part 3: https://chronicillnesswarriorsite.com/2016/12/06/go-natural-5-chemicals-to-avoid-at-home-part-3/

Glycol Ethers

These chemicals are associated with numerous health problems, but with regard to hormones, they’re bad for guys’ swimmers. The chemicals cause low sperm motility.

Glycol ethers are solvents used in a wide variety of industrial applications. But you’re most likely to encounter them via dry-cleaning services and in personal care products and cleaners. Avoid having clothes dry-cleaned (most fabrics can just as easily be hand-washed) and make your own cleaning products.

Parabens

Parabens are used as preservatives in the cosmetic and pharmaceutical industries. While no causal link with cancer has been established, parabens are controversial because they weakly mimic estrogen, and researchers have found measurable concentrations in breast tumors. Studies show that methylparaben (in some sunscreens) may react with sunlight to damage skin. Avoid cosmetics that list parabens or words ending in “-paraben” among the ingredients.

Air fresheners

Just like cleaning supplies, these are incredibly toxic and can aggravate respiratory problems like asthma. Even those labeled “pure” and “natural” have been found to contain phthalates, chemicals that cause hormonal abnormalities, reproductive problems and birth defects. Try simmering cinnamon and cloves to give your home an “I’ve-spent-the-whole-day-baking” scent, and leave a few windows open to let in fresh air. You might also boil a pot of water on the stove with a few drops of your favorite essential oil, or use an essential oil burner.

Ammonia

Ammonia is found in a variety of household cleaners—kitchen, bathroom, floor, oven, glass, and polishers. If the product is at least 5% ammonia, it has to be labeled as poisonous.

The U.S. National Library of Medicine maintains TOXNET, the Toxicology Data Network. According to TOXNET, short-term exposure to ammonia can irritate, burn, and even damage the eyes and skin. Ammonia is irritating to the respiratory tract and causes coughing, wheezing, and shortness of breath. Higher exposure can cause pulmonary edema, a life-threatening issue.

Hydrochloric Acid

Toilet bowl cleaners often contain hydrochloric acid, which is corrosive and will seriously damage any tissue it touches, irreversible damage. Protective equipment is an absolute requirement when handling any product that contains hydrochloric acid (or better yet, don’t handle it). Never mix hydrochloric acid-containing products with bleach as it will produce toxic gas!

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RECIPE: Holiday essential oil diffuser mixes

09 Friday Dec 2016

Posted by in Recipes

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RECIPE: Holiday essential oil diffuser mixes

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NOTE: The original source for these recipes is: http://www.keeperofthehome.org/20-holiday-essential-oil-diffuser-recipes-will-fill-home-cheer

20 Irresistible Essential Oil Potpourri Blends

As always, adjust according to personal preference and according to brand of essential oils. I have an eclectic mix of brands in my house, and I’ve noticed many oils, such as cinnamon leaf, tend to smell different from brand to brand, so again, just adjust according to what you like and according to what you have on hand!

1. COZY BY THE FIRE BLEND

2. GINGERBREAD

  • 5 drops ginger
  • 4 drops clove bud
  • 2 drops nutmeg
  • 2 drops cinnamon

3. CHRISTMAS TREE

4. FOREST BOUGHS

  • 6 drops fir needle
  • 4 drops pine
  • 3 drops cypress or spruce
  • 1 drop wintergreen

5. A WALK IN THE WOODS

6. FALLING LEAVES

7. THE WINTER WOODS

  • 4 drops cypress
  • 2 drops sandalwood

8. SPICED CIDER

  • 5 drops ginger
  • 4 drops orange
  • 1 drop cinnamon

9. PUMPKIN PIE

  • 4 drops cardamom
  • 2 drops cinnamon
  • 2 drops clove bud
  • 1 drop nutmeg

10. EGGNOG

  • 8 drops nutmeg
  • 2 drops vanilla
  • 1 drop cinnamon
  • 1 drop black pepper (optional)

11. CINNAMON-ORANGE TEA

  • 5 drops orange
  • 3 drops cinnamon

12. CANDY CANES

  • 4 drops wintergreen
  • 4 drops sweet orange

13. SPICED CHAI

  • 5 drops cardamom
  • 3 drops cinnamon
  • 2 drops clove bud
  • 1 drop ginger
  • 1 drop aniseed (optional)

14. MINT HOT CHOCOLATE

15. MULLED WINE

  • 3 drops orange
  • 3 drops clove bud
  • 1 drop cinnamon

16. CINNAMON & SPICE

  • 2 drops sweet orange
  • 1 drop cinnamon
  • 1 drop clove bud
  • 1 drop ginger

17. THANKSGIVING STUFFING

18. AFTER-THE-FEAST DIGESTIVE BLEND

19. HAPPY HOLIDAYS

  • 2 drops fir needle or spruce
  • 2 drops orange
  • 1 drop wintergreen

20. BABY JESUS’ MANGER

(Yes, I’ve left all the stable smells out! Heh.)

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