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Category Archives: Recipes

RECIPE: Paleo Pumpkin Coffee Cake – healthy, easy, and delicious!

24 Tuesday Oct 2017

Posted by Cassandra Carr in Recipes

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RECIPE: Paleo Pumpkin Coffee Cake – healthy, easy, and delicious!

Image and recipe courtesy of Jay’s Baking Me Crazy

 

How freaking good does this look? When the weather turns colder I am all about apple and pumpkin recipes. Coffee cake is one of those things you think you can’t have anymore when you go Paleo, but this recipe is proof you can!

Let’s see how you make it…

PALEO PUMPKIN COFFEE CAKE

Prep Time: 8 minutes

Cook Time: 50 minutes

Total Time: 58 minutes

Yield: 9

Ingredients

    • 1/4 cup melted coconut oil
    • 1/4 cup maple syrup
    • 1/4 cup coconut sugar
    • 1 cup canned pumpkin
    • 4 eggs
    • 1 cup almond flour
    • 1/4 cup coconut flour
    • 1/2 teaspoon baking soda
    • 1 1/2 teaspoons pumpkin pie spice
    • 1/2 teaspoon cinnamon
    • 1/2 teaspoon salt
CRUMB TOPPING
  • 1/4 cup coconut flour (I don’t like coconut flour, so I just use almond flour)
  • 1/2 cup almond flour
  • 2 tablespoons coconut sugar (ditto for this, I use a different sugar substitute)
  • 1/2 teaspoon cinnamon
  • 2 tablespoons maple syrup
  • 2 tablespoons coconut oil (and again, ditto)

Instructions

  1. Preheat oven to 325° and line a 9×9 pan with parchment paper.
  2. Make the crumb topping first: in a small bowl, combine coconut flour, almond flour, coconut sugar, cinnamon, maple syrup, and coconut oil. Mix well- it should resemble wet sand. Set aside.
  3. In a large bowl, combine coconut oil, maple syrup, coconut sugar, and pumpkin. Mix well.
  4. Add in the eggs and mix until incorporated.
  5. Add in the almond flour, coconut flour, baking soda, pumpkin spice, cinnamon, and salt. Mix until no dry pockets remain. Pour into prepared pan and top with crumb topping.
  6. Bake for 45-50 minutes.
  7. Store in fridge after the first day.

 

If you make this, take pictures so I can be jealous!

RECIPES: Raspberry Breakfast Bars

21 Monday Aug 2017

Posted by Cassandra Carr in Recipes

≈ 1 Comment

RECIPES: Raspberry Breakfast Bars

Photo and recipe courtesy of

RASPBERRY BREAKFAST BARS

Written by Mira on May 2, 2016

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I think raspberries are one of my favourite fruits out there, apart from cherries.  They’re definitely number 2 on my favourite fruits list.  However, after having lived in Japan for 1.5 years now, I’ve had to live without them as they are simply not cultivated or imported here.  I have never seen fresh raspberries or blackberries in Japan.  I honestly don’t know why.  Most of my friends have never eaten them either.  However, these last 2-3 weeks I’ve been craving them intensely and I have finally found a way to buy some! They actually sell a frozen bag of 2.5kg on Amazon and the same company also offers an array of different berries!  The minute I found the bag, I immediately bought it and am now stocked for a couple months at least! Unfortunately they’re aren’t organic, but that’s just something that I’ll have to ignore as the organic companies that I order from don’t have some in stock either.

My PCOS Kitchen - Raspberry Breakfast Bars - These sweet cake bars are the perfect healthy breakfast! Gluten-free and sugar-free!
Recipe and photo courtesy of My PCOS Kitchen

This recipe is gluten-free, dairy-free, sugar-free, low-carb, and low-calorie. Oh, and did I mention delicious?

Paleo Raspberry Breakfast Bars

Ingredients

  • 1 cup blanched almond flour
  • 1/2 cup bob’s red mill gluten-free baking 1-1 flour
  • 4 tbsp ghee (coconut oil is also fine)
  • 1/4 cup unsweetened almond milk
  • 2 eggs
  • 1 cup raspberries
  • 1 tbsp honey
  • 1/4 tsp salt
  • 1/2 tsp baking soda

Instructions

  1. Pre-heat the oven to 375F.
  2. In a large bowl mix the almond meal, flour, salt, and baking soda together. Add in the raspberries.
  3. In a separate bowls, whisk the almond milk, eggs, ghee, and honey together.
  4. Make a well in the center of the dry ingredients, and then add the liquid ingredients to the dry ingredients and mix until well incorporated.
  5. Cover an 8×8 inch baking pan with parchment paper. Pour the mixture into the pan and spread out evenly.
  6. Bake in the oven for 22 minutes or until a toothpick inserted in the middle comes out clean.
  7. Take it out of the oven and let it cool for 10 minutes.
  8. Slice and enjoy!

Recipe Notes

Using ghee will give the bars a yummy buttery taste.

Yum! By the way, you can make these with any berry. What a great way to use all those berries you’ve picked this summer. Got any other recipes for the mounds and mounds of berries lying around my house?

 

RECIPES: 10 easy, healthy ways to use zucchini

26 Wednesday Jul 2017

Posted by Cassandra Carr in Recipes

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RECIPES: 10 easy, healthy ways to use zucchini

Picture courtesy of Creative Commons, used with permission from CSouza_79

Does your kitchen counter look like this? Mine does! Well, nearly. What to do, what to do with all that zucchini?

I’m here to help!

  1. Zucchini Salsa Turkey Burgers with Salsa Yogurt Dressing {GF, Low Cal}
  2. Lemon Herb Salmon Zucchini {GF, Low Cal, Paleo}

  3. Gluten Free Zucchini Blueberry Bread {GF, Low Cal}

  4. Parmesan Zucchini and Tomato Gratin
  5. Zucchini and Prosciutto Egg Muffins (Dairy free, Paleo, W30)
  6. Paleo Zucchini Hummus {GF, Low Cal, Paleo, Vegan}

  7. Zucchini Greek Yogurt Pancakes {GF, Low Cal}

  8. Chicken Zoodle Pho {GF, Paleo, Low Cal}

  9. Garlic Herb Sauteed Zucchini and Squash

  10. Zucchini Chocolate Oatmeal Bites {GF, Low Cal}

RECIPES: Paleo-compliant salads for summer

24 Saturday Jun 2017

Posted by Cassandra Carr in Recipes

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RECIPES: Paleo-compliant salads for summer

Everyone likes a great summer salad, right? And us chronic illness warriors know how important eating healthy is, so here are several recipes for salads with a huge YUM factor!

The first is:

Cucumber Tomato Avocado Salad

Author: Natasha of NatashasKitchen.com
Skill Level: Easy
Cost To Make: Varies by season $5-$7
Serving: 4 (as a side salad)

1 lb Roma tomatoes
1 English cucumber
1/2 medium red onion, sliced
2 avocados, diced
2 Tbsp extra virgin olive oil or sunflower oil
Juice of 1 medium lemon (about 2 Tbsp)
1/4 cup (1/2 bunch) cilantro, chopped*
1 tsp sea salt or 3/4 tsp table salt
1/8 tsp black pepper
*Note: if you aren’t keen on cilantro, fresh dill is a good substitute

Instructions

Place everything but olive oil and lemon in a bowl and combine, then top with the oil and lemon.

The next is:

Strawberry Avocado Spinach Salad with Chicken

Serves 2
  • ¼ cup extra virgin olive oil
  • 1 tablespoon golden balsamic vinegar
  • 1 teaspoon sugar
  • 1 tablespoon roughly chopped fresh tarragon
  • ¼ teaspoon kosher salt
  • ¼ teaspoon freshly ground black pepper
  • 2 boneless, skinless chicken breasts
  • 6 cups loosely packed fresh spinach
  • 6-8 large strawberries, hulled and quartered
  • 1 avocado, peeled, seeded and cut into chunks
  • 3-4 thinly sliced rings of red onion
  • ¼ cup feta cheese
  • 2 tablespoons sliced almonds

Instructions

  1. Whisk the extra virgin olive oil with the balsamic vinegar, sugar, tarragon, kosher salt and freshly ground black pepper in a small bowl until blended.
  2. Place the chicken breasts in a shallow bowl and cover with half of the dressing, cover and refrigerate for 30 minutes to 2 hours.
  3. Spray a grill pan or 12-inch non-stick pan with cooking spray and heat to medium high. Place the chicken breasts on the hot grill pan. Cook for 3 minutes then flip the chicken breasts. Cook for another 3 minutes, and turn. Reduce the cooking temperature to medium low and cook the chicken for 20-25 minutes more, turning every 5 minutes or so. Cooking time will depend on the thickness of the chicken, but it will be done when it hits 165 degrees internal temperature. Let the chicken rest for 5 minutes then slice into ¼ inch slices.
  4. Arrange the spinach, strawberries and red onion in a bowl. Lightly toss with the remaining dressing. Add the avocado, sliced chicken and top with feta and almond slices. Serve immediately.

And the next:

Asian Cabbage Salad with Ginger Peanut Dressing
Serves
8
Author Chrissie (thebusybaker.ca)

  • 1/4 cup natural peanut butter
  • 3 tablespoons liquid honey
  • 2 cloves minced or pressed garlic
  • 1 tablespoon grated ginger
  • a pinch sea salt
  • 2 tablespoons soy sauce
  • 2 tablespoons rice vinegar
  • 2 tablespoons lime juice
  • 4 teaspoons vegetable oil coconut oil also works
  • 1 teaspoon sesame oil
  • a dash sriracha
  • 1 small green cabbage shredded
  • 1/2 small red cabbage shredded
  • 3 large carrots peeled and shredded
  • 1/4 cup chopped green onions
  • 1/4 cup chopped peanuts

Instructions

  1. Add the peanut butter, honey, garlic, ginger, sea salt, soy sauce, rice vinegar, lime juice, oils, and sriracha to a medium bowl and whisk well until combined.

  2. Add the shredded green and red cabbage to a large bowl, along with the shredded carrots.

  3. Pour the dressing over the shredded veggies and toss well to coat.

  4. Serve with the chopped green onions and chopped peanuts on top for garnish.

This salad is best enjoyed the day it’s made, but the dressing can be made ahead of time and stored in the fridge for 2-3 days. Using coleslaw mix from your grocery store also works well for this recipe as another way to save time!

The next (mmm…steak):
Paleo Steak Salad with Creamy Garlic Vinaigrette Recipe
SALAD
    • 1/2 lb sirloin steak, (grilled or pan-seared first, then sliced)
    • 4 cups greens – we used Romaine lettuce
    • 1/4 cup red cherry tomatoes
    • 1/4 yellow cherry tomatoes
    • 2 hard-boiled eggs, peeled and sliced
    • 1 avocado, pitted and sliced
DRESSING
  • 3 Tbsp of avocado oil or olive oil
  • 2 Tbsp white wine vinegar
  • 2 Tbsp paleo mayo
  • 1 small to medium garlic clove, pressed
  • Salt and pepper to taste

Instructions

  1. Pat dry and season steak with your favorite prepackaged seasoning, or sprinkle liberally with salt and pepper. Cook on well-oiled grill or in a cast iron pan (along with 1 Tbsp of oil) over medium-high heat about 5 minutes per side for medium rare steak. Remove from heat, place on plate and tent with aluminum foil for 10-15 minutes before slicing crosswise into thin strips.
  2. Arrange salad ingredients on plates as desired, or place in large bowl and toss
  3. Add dressing ingredients to a small bowl and whisk until combined. Pour over salad as desired.

The last:

Spelt Salad with Apples, Cheddar and Scallions

Serves 6
Author Liz DellaCroce
  • 1 cup uncooked spelt prepared according to package instructions
  • 1 juice of lemon
  • 2 tablespoons olive oil
  • 1 clove garlic minced
  • 1 teaspoon whole grain mustard
  • salt and pepper to taste
  • 2 ounces sharp cheddar cut in bite-sized cubes
  • 1 cup diced apples
  • 1/2 cup scallions minced
  • 1/4 cup parsley minced
Instructions
  1. Prepare spelt according to package instructions and place in a large salad bowl.
  2. Drizzle lemon juice, olive oil, garlic, mustard, salt and pepper over the bowl and toss well until spelt is evenly coated in vinaigrette.
  3. Stir in cheese cubes, apples, scallions and parsley. Toss again and check for seasoning before serving.
What’s your favorite summer salad? Tell me in the comments below – recipes welcome!

RECIPES: Fibro-friendly snacks (other chronic illness warriors will love these too!)

18 Sunday Jun 2017

Posted by Cassandra Carr in Recipes

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RECIPES: Fibro-friendly snacks (other chronic illness warriors will love these too!)

Photo courtesy of Creative Commons, used with permission, photo by swong

It’s sometimes hard to find Paleo-compliant snacks, and yet we’re told we should eat smaller meals throughout the day rather than three bigger meals. What’s a chronic illness warrior to do? I’ve got some ideas!

Mixed Nuts + Salami

A winning combination. Really good for the afternoon slump when you need a bit of protein to power through. You have to make sure you find compliant salami.

Banana Apple Almond Butter Bowl

This is one of my favorite combinations right now. It’s now become one of my go-to breakfasts. I cut up bananas and apples and drizzle almond butter on top.

Apples + Cinnamon

Another winning combo if your sweet tooth is ACTIVATED. The cinnamon brings the sweetness out in the apple.

Prosciutto + Fruit

Nuff said. I like prosciutto with apples more than cantaloupe. Sometimes I mix a bite with dried apricots and almonds.

Carrots + Almond Butter

For a zing, you can add cayenne if you want. Sounds weird but it’s actually good.

DIY Trail mix

We now keep a giant jar of trail mix on the container. It’s a a great way for me to grab a quick snack on the go.  I have a handful of trail mix and a banana for breakfast when I’m too busy to sit down.

Hardboiled Eggs + Bacon Bits

I totally forgot about hard-boiled eggs this round of Whole30. Next time I am going to add more to salads. Especially with bacon bits.

Dried Fruit

I love the dried peaches & apples at Trader Joe’s. I love to end a meal with a few pieces. It’s like having a fruit roll-up.

Baked Sweet Potato Fries

For Whole 30/Paleo, sweet potatoes are preferred rather than traditional white potatoes to create a crispy, tasty fry that is much healthier than the traditional version.

Kale Chips

Here’s a snack that’s yummy, skinny and ultra healthy. You can either make your own or buy them – just be sure to check the label first to be sure it’s compliant.

 

RECIPES: Five things to eat when you don’t have energy to cook

27 Thursday Apr 2017

Posted by Cassandra Carr in Recipes

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RECIPES: Five things to eat when you don’t have energy to cook

There are days we can hardly get out of bed, but we still need to eat, right? How do you handle those days? I have some go-to meals, which I’ll talk about below. I’ve also consulted other chronic illness blogs to find some other recipes. So here we go!

Breakfast:

  1. Here’s one for if you have to be up to get children off to school, so you might as well make yourself some easy breakfast. Break an egg into a pan with some oil, whip around with a whisk or fork until scrambled. Let it start cooking while you grab some pre-cut veggies (yes, they’re more expensive, but these are some of the things we have to do to eat healthy) and cheese, if you want.
    Throw everything into the frying pan and let it cook, moving it around if you want the dish to be more like scrambled eggs than an omelet. If your diet allows wraps, grab one of those, and put it in the microwave for 15 seconds. Remove the egg to a plate and eat. You can also make these into muffin-eggs (eggs in a muffin pan, which you can then freeze).
  2. Greek yogurt and a piece of fruit are really easy to grab out of the kitchen and eat if you like a smaller breakfast. Just be sure you’ve got nuts or something up in your bedroom in case you get hungry a little later.
  3. When you’re feeling good, make muffins. Lots and lots of muffins. Here’s a recipe from a recent post for a blueberry muffin. You can change the fruit if you prefer other berries. Leave maybe a dozen out, put some more in the fridge, and freeze the rest. Lots of Paleo and Whole30-compliant recipes are out there if you’re avoiding white carbs. We use almond flour and flaxseed in ours.

Lunch:

  1. If you’re allowed to eat smoked salmon on whatever diet you follow, you can take that, some avocado, and lemon juice. Put the avocado on the bottom, top with the salmon, and squeeze the lemon juice over all. Eat.
  2. When you have energy, make Mason jar salads. You should be able to keep them in the fridge for a week or two, especially if you get a good seal. I only put the “extras” in these. Then I dump some pre-made greens on a plate and empty the Mason jar contents on top. I keep small containers of salad dressing that don’t need to be refrigerated in my bedroom since I always forget to put on dressing.
  3. Leftovers! I don’t know about you, but I purposely make too much food for dinner. Then the next day I can just toss those leftovers into the toaster oven or the microwave and eat.
  4. Anything prepared, like veggie tray or fruit salad trays. Again, they’re more expensive, but if they’re the only way you get healthy food, you might want to consider spending the money. Other examples of prepared foods are frozen meals (if you choose carefully and sodium intake isn’t a problem for you), cereal (if you can eat grains), and hummus with veggies or crackers (again, if you can eat grains).

Dinner:

  1. The crockpot. What a great invention for chronic illness warriors. I use mine at least a couple of times a week, for just about everything. I’ve done banana bread, turkey breasts, meatloaf, soups, chili, spaghetti sauce, and pretty much every possible chicken recipe possible. Refrigerate or freeze what you don’t eat. My freezer is probably the second most useful cooking apparatus in my house, after the crockpot. Because this post is about eating when you have no energy, I love crockpot recipes since they’re almost always dump and cook.
  2. Takeout. Let’s face it, we sometimes have more energy to go through a drive-thru than we do to stand in the kitchen and make a meal. And you know what? That’s okay. We shouldn’t feel guilty about it. Just try to make smart choices.
  3. Leftovers. Yes, again. They are your friend. Learn them, love them, eat them.
  4. Anything you can get someone else to make for you. Try not to be picky. And thank them.

I’m sure we all have go-to solutions for mealtimes. What are yours?

RECIPE: Paleo blueberry muffins

24 Monday Apr 2017

Posted by Cassandra Carr in Recipes

≈ 1 Comment

RECIPE: Paleo blueberry muffins

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Recipe courtesy of Paleo Crash Course

Ingredients:

  • 2 large eggs, room temperature
  • ¼ cup raw honey
  • 2 Tbsp. coconut oil (can substitute another kind if you prefer)
  • 1 Tbsp. coconut milk (can substitute another kind if you prefer)
  • 1 tsp. vanilla extract (vanilla beans can be used in place)
  • 1 ½ cups almond flour
  • ½ cup tapioca starch
  • ½ tsp. baking soda
  • ½ tsp. baking powder
  • ¼ tsp. sea salt
  • ½ cup blueberries

Instructions:

  1. First preheat an oven to 180°C or 350°F.
  2. In a bowl, beat the honey, vanilla, coconut oil, coconut milk and the eggs together.
  3. Add the dry ingredients and mix in.
  4. Fold in the blueberries.
  5. Evenly divide the mixture into a greased muffin tin.
  6. Bake for 20-25 minutes or until a skewer comes out clean.
  7. Remove from the oven and let sit for 5 minutes before placing on a cooling rack.
  8. Serve & Enjoy

Cooking Tips:

  • If you prefer you can replace the coconut milk with almond milk or a similar paleo friendly milk.
  • Make sure you beat the liquids together well so they are well combined. If you don’t you may end up with a mixture that doesn’t work very well.
  • It’s important to know that these paleo blueberry muffins or any kind of paleo baking can be very hit and miss. If you’re having trouble getting this recipe to work be sure to check out video above.
  • If you find your muffins are starting to burn on the outside but are still uncooked in the middle. Then you should try covering them in foil. This will help stop them from browning any further whilst allowed the mix to continue to cook.
  • If you can get your hands on any fresh berries, then frozen will work just as well.
  • You should be aware that vanilla essence contains alcohol for those trying to steer clear of anything that is not 100% paleo friendly then I recommend using vanilla bean. Vanilla bean is slightly more expensive but is totally worth the money.

Nutritional Information:

If you’re curious to how many calories that a single muffin has in it then you can find all the information you need below. This information has been calculated using an online tool so it may not be 100% correct. However, it should give you a great indication on whether or not you want to include these delicious muffins in your diet.

Nutrition Facts
Serving Size 66g
Servings Per Container 8

Amount Per Serving
Calories 228 Calories from Fat 126
% Daily Value*
Total Fat 14g 22%
Saturated Fat 4.4g 22%
Trans Fat 0g
Cholesterol 47mg 16%
Sodium 157mg 7%
Total Carbohydrate 22.7g 8%
Dietary Fiber 2.6g 10%
Sugars 10.9g
Protein 5.5g 11%
 
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RECIPE: How to make bone broth and why you should

21 Friday Apr 2017

Posted by Cassandra Carr in Recipes

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RECIPE: How to make bone broth and why you should

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Recipe courtesy of Authority Nutrition

Bone broth is made by boiling down animal bones and connective tissue. This nutrient-dense stock is used for soups, sauces and health drinks. All you really need is a large pot, water, vinegar and bones. To get you started here is an easy recipe you can follow:

Ingredients

  • 1 gallon (4 liters) of water – this is an estimate since crockpots are different sizes. I just make sure most of the bones are covered with liquid.
  • 2 tbsp (30 ml) apple cider vinegar – be sure you use one with “the mother” included
  • 2–4 pounds (about 1–2 kg) of animal bones
  • Salt and pepper, to taste

Directions

  1. Place all ingredients in a large pot or slow cooker.
  2. Bring to a boil.
  3. Reduce to a simmer and cook for 12–24 hours. The longer it cooks, the better it will taste and more nutritious it will be.
  4. Allow the broth to cool. Strain it into a large container and discard the solids.

In order to make the most nutritious broth, it is best to use a variety of bones — marrow bones, oxtail, knuckles and feet. You can even mix and match bones in the same batch.

Adding vinegar is important because it helps pull all of the valuable nutrients out of the bones and into the water, which is ultimately what you will be consuming.

You can also add vegetables and herbs and spices to your broth to enhance the flavor.

Common additions include garlic, onion, celery, carrot, parsley and thyme. These can be added right away in step one. I use dried spices mostly, like garlic powder, onion powder, celery powder, parsley, thyme, etc.

Now, why should you make bone broth?

1. It Contains Many Important Vitamins and Minerals

Bowl of Bone Broth

In general, bone broth is very nutritious. However, the nutrient content does depend on the ingredients you use, as each brings something different to the table.

Animal bones are rich in calcium, magnesium, potassium, phosphorus and other trace minerals — the same minerals needed to build and strengthen your own bones. Fish bones also contain iodine, which is essential for healthy thyroid function and metabolism. Connective tissue gives you glucosamine and chondroitin, natural compounds found in cartilage that are known to support joint health. Marrow provides vitamin A, vitamin K2, minerals like zinc, iron, boron, manganese and selenium, as well as omega-3 and omega-6 fatty acids.

All of these animal parts also contain the protein collagen, which turns into gelatin when cooked and yields several important amino acids. As the ingredients simmer, their nutrients are released into the water in a form your body can easily absorb. Many people don’t get enough of these nutrients in their diet, so drinking bone broth is a good way to get more.

Unfortunately, it’s impossible to know the exact amount of each nutrient contained in the broth because every batch of bones is so different.

2. It May Benefit the Digestive System

Scientists have discovered that your overall health depends heavily on the health of your intestinal tract. Not only is bone broth easy to digest, it may also aid in the digestion of other foods.

The gelatin found in bone broth naturally attracts and holds liquids. This is why properly prepared broth congeals in the fridge. Gelatin can also bind to water in your digestive tract, which helps foods move through your gut more easily. It has also been shown to protect and heal the mucosal lining of the digestive tract in rats. It is thought to have the same effect in humans, but more research needs to be done to show its effectiveness. An amino acid in gelatin called glutamine helps maintain the function of the intestinal wall, and has been known to prevent and heal a condition known as “leaky gut”.

Leaky gut is a dangerous condition in which the barrier between your gut and the rest of your body isn’t working properly. Substances that your body doesn’t normally allow through leak into your bloodstream, which leads to inflammation and other problems. For all of these reasons, drinking bone broth may be beneficial for individuals with leaky gut, irritable bowel syndrome (IBS) or irritable bowel disease (IBD), such as ulcerative colitis or Crohn’s disease.

3. It May Help Fight Inflammation

Wooden Spoon and Broth

The amino acids found in bone broth, including glycine and arginine, have strong anti-inflammatory effects. Arginine, in particular, may help fight the inflammation associated with obesity. One study shows higher levels of arginine in the blood are associated with decreased inflammation in obese women. Another study in rats suggests that supplementing with arginine could help fight inflammation in obese individuals, but more research needs to be done in humans to support these results.

While some inflammation is necessary, chronic inflammation may lead to a number of serious diseases. These include heart disease, diabetes, metabolic syndrome, Alzheimer’s disease, arthritis and many types of cancer.

Because of this, it’s important to eat plenty of anti-inflammatory foods.

4. Its Nutrients Have Been Shown to Improve Joint Health

Collagen is the main protein found in bones, tendons and ligaments. During the cooking process, collagen from bones and connective tissue is broken down into another protein called gelatin. Gelatin contains important amino acids that support joint health. It contains proline and glycine, which your body uses to build its own connective tissue. This includes tendons, which connect muscles to bones, and ligaments, which connect bones to each other.

Bone broth also contains glucosamine and chondroitin, which are natural compounds found in cartilage. Multiple studies have found that glucosamine and chondroitin can decrease joint pain and lessen the symptoms of osteoarthritis.

The proteins in bone broth have also proven beneficial for those with rheumatoid arthritis, which is a chronic autoimmune disease that causes painful damage to the tendons and ligaments. In one study, 60 people with rheumatoid arthritis consumed chicken collagen for three months. Symptoms improved significantly in all 60 participants, with four showing complete remission of the disease.

5. It Is Weight Loss Friendly

Black Set of Scales and a Measuring Tape

Bone broth is typically very low in calories, but can still satisfy hunger. Studies have found that eating broth-based soup on a regular basis can increase fullness, reduce calorie intake and lead to weight loss over time.

What’s more, bone broth contains gelatin, which has specifically been shown to promote feelings of fullness. One study found that gelatin was more effective at reducing hunger than the protein casein, which is found in dairy products. Another study in 53 men found that, when combined with resistance training, collagen helped increase muscle mass and decrease body fat.

6. It May Improve Sleep and Brain Function

The amino acid glycine, found in bone broth, may help you relax. Multiple studies have found that glycine helps promote sleep. One study found that taking 3 grams of glycine before bed significantly improved the quality of sleep in individuals who have difficulty sleeping. Taking glycine before bed helped participants fall asleep faster, maintain a deeper sleep and wake up fewer times throughout the night. This study also found that glycine reduced daytime sleepiness and improved mental function and memory.

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RECIPE: Natural bleach alternative

12 Wednesday Apr 2017

Posted by Cassandra Carr in Recipes

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RECIPE: Natural bleach alternative

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Recipe courtesy of Don’t Waste the Crumbs

I think we can all agree bleach isn’t the best cleaning solution out there. You can’t eat it, it smells awful and it’s dangerous for kids. But are there good alternatives out there? You bet! And that’s what I’m going to tell you about in this post.

This recipe is totally easy-peasy, which I think we all appreciate given our time and energy.

Supplies

  • 3/4 cup 3% hydrogen peroxide
  • 1/4 cup lemon juice
  • 10-15 drops lemon essential oil
  • 3/4 cup baking soda
  • 7 cups water

Method

Combine all ingredients in a container capable of holding 1/2 gallon or more. Shake well.

Use 1 cup per load, washing with hottest water setting available.

Some other recipes call for equal parts hydrogen peroxide and lemon juice, but I thought that was a bit expensive with so much lemon juice. The 3:1 ratio is enough to get the job done, and keep costs down.

Hydrogen peroxide should be kept in a cool, dark place and preferably in a dark bottle. I used an old water jug for this solution, labeled it appropriately and keep it stored in the garage where it’s normally dark anyway. Plus that’s where our washer and dryer is.

The water you add can be plain tap water. No need to use filtered water when it’s only going to be combined with tap water in the washer anyway.

Here’s a cost breakdown. How can you beat this?

  • hydrogen peroxide: $0.07
  • lemon juice: $0.18
  • lemon essential oil: $0.38 (this is the only ingredient that’s hard to find at a discount store, so I’ve given you another resource)
  • baking soda: $0.21

Total cost for 1/2 gallon all-natural homemade bleach alternative is just 84¢!

Store-bought bleach at most warehouse stores costs around 3¢ per ounce, but the homemade version costs just 1¢ per ounce – and you’re not getting the harmful chemicals!

To get the best deal possible, aim for less than $1 for a 32oz bottle of hydrogen peroxide and buy baking soda and lemon juice in bulk at a warehouse store.

If you try this recipe out and have any changes or tips, let me know in the comments!

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RECIPE: SLOW COOKER ASIAN CHICKEN LETTUCE WRAPS

03 Monday Apr 2017

Posted by Cassandra Carr in Recipes

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RECIPE: SLOW COOKER ASIAN CHICKEN LETTUCE WRAPS

SlowCookerAsianChickenLettuceWraps-1-copy

Recipe courtesy of Comfort of Cooking

YIELD: Makes 4-5 servings

INGREDIENTS:

1 pound ground chicken

1 red bell pepper, cored and chopped fine

1/2 yellow onion, finely chopped

2 garlic cloves, minced

1/2 cup hoisin sauce

2 Tablespoons soy sauce

1/2 teaspoon freshly ground ginger

1/4 teaspoon kosher salt

1/8 teaspoon freshly cracked pepper

4 oz. sliced water chestnuts, finely chopped

1 cup cooked rice (I used brown) NOTE: this ingredient can be exchanged for something else if you’re Paleo, grain free, etc.

3 scallions, thinly sliced

1 head Bibb, Romaine or iceberg lettuce, rinsed and patted dry

Sriracha hot sauce, for drizzling, optional

DIRECTIONS:

Microwave ground chicken in a medium bowl, stirring occasionally, until chicken is no longer pink, 3-5 minutes. Drain off liquid and transfer mixture to slow cooker. Crumble chicken with a wooden spoon and stir in bell pepper, onion, garlic, hoisin sauce, soy sauce, ginger, 1/4 teaspoon salt and 1/8 teaspoon black pepper. Cover and cook on low until chicken is tender, 1 1/2 to 2 hours.

Stir in water chestnuts, rice and scallions. Let sit until heated through, about 5 minutes. Serve with lettuce leaves and Sriracha hot sauce, if desired.

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