Archive for scd

Probiotics, My #1 Health Tip

isle of skye elopement

I got married last month! Isle of Skye, Scotland Loraine Ross Photography

I’ve had a lot of time off to think about what I want to deliver to my readers. Foremost, I want to help people who share my struggles with intestinal discomfort, energy, and food allergies that effect their ability to live life to the fullest! I’ve been traveling a bunch over the last month, and as traveling often does, it has given me clarity. Probiotics clarity!

Friends ask me for help with their own digestive and general health issues, and I really stress the clean diet. I always will. If you live actively and eat REAL food, then whatever body you have is the one meant for you and it’s perfect! My overall wellness is truthfully better because of removing common allergens from my diet (sugar, lactose, wheat, soy, legumes, other carbs). This has changed my life more than anything else, including cardio, weight- training, and supplements.

Probiotics

However, if you are eating well and still struggling, you’re not alone. This happens to me over time and I think it’s important to share that sometimes our microbiome is so unbalanced with bad bacteria that diet alone will not replenish enough good bacteria. This happens for many reasons: overuse of antibiotics, birth via cesarean, contracting C-Diff or another disease that wipes out your good gut bacteria, or just generally having an unhealthy diet. In order to fully recover, I take a 30 Billion CFU probiotic with 15 strains of good bacteria. Trust me, yogurt is not enough, and if you’re buying yogurt and not making your own, then it might be making the situation worse (sugar/chemical thickeners).

Good Probiotics are not in corner drug stores. They ONLY come in glass bottles because plastic’s chemicals bleed in shipment. They have to withstand your stomach acid and should be stored in the refrigerator. They are expensive, but paying for your health today means saving money on sickness tomorrow! I don’t want this to turn into an advertisement for any one type, but I have a couple I will recommend if you reach out.

Fermented foods

In addition to probiotics, I eat one serving of fermented vegetables a day. You can also drink kefir. You guys know I love my veggies though, so I always have home-pickled onions, carrots, sauerkraut, and cauliflower on hand. These are super versatile as you’ll see in my instagram posts! I also drink 2 tablespoons of Bragg’s Apple Cider Vinegar in my water every morning (with a touch of wild orange or lemon). THIS is how I beat gut issues. I hope it’s helpful and transparent enough to help you or your friend succeed with me!

Ask me about my probiotics and check out my post on my new Roasted Red Pepper Sauce and review of NomNomPaleo’s Cauliflower mashed potatoes tomorrow!

Almond Butter Indulgences: Savory and Sweet

 

 

Paleo Peanut NoodlesI’m loving my almond butter right now. I thought I was allergic for a while because I can’t eat several types of raw nuts without my mouth swelling, but it turns out that I can eat them in butter form or cooked almond meal  because I’m allergic to the coating of the raw nut. With allergies in mind, these recipes are dairy and wheat free, and legit paleo. They’re also Vegan if you use vegetable broth in the noodles.

The fat and protein in almond butter helps to fuel my workouts and feed my metabolism. Here are my sweet and savory almond butter recipes that you can probably try out right now with just a few ingredients from your pantry!

Paleo Almond Noodles, you will need 15 minutes and….

  • your noodle of choice. I recommend Zoodles (Zucchini noodles) or something like black bean pasta. GF is ok too.
  • 3 Tablespoons of Almond Butter
  • 1 tbsp. butter or ghee
  • 1 tbsp. apple cider vinegar
  • 1 tbsp. Maple syrup
  • 1 tbsp. Coconut aminos or tamari (these are wheat free substitutes for soy sauce)
  • 1/4 cup veggie or chicken broth
  • 2 tbsp. chopped green onion
  • cilantro and sriracha to garnish

Directions:

  • Prepare your noodles, either by zoodler or cooking in water.
  • In a large saucepan, combine onions with remaining ingredients and saute at medium heat, stirring to combine flavors
  • Stir until liquid is reduced to desired consistency, (about 5 minutes) then add your noodles to the saucepan
  • Garnish with cilantro and sriracha and optional crushed almonds

It’s important to add the noodles to the saucepan, rather than pouring sauce on top of noodles because that reserves the most sauce and coats the noodles best. Also, if you have cooked noodles then the starchy water will help to thicken the sauce. I’m excited about serving these noodles alongside my wasabi tuna steaks for an Asian inspired dinner.

3 Ingredient Power Brownies, you will need 20 minutes and…

Ingredients:

  • 3 overripe bananas
  • 1/2 cup of almond butter
  • 1/4 cup cocoa powder

Directions:

  1. Preheat oven to 350 degrees and place parchment paper in the bottom of a baking dish
  2. Melt nut butter on stove or in microwave
  3. Combine nut butter with other ingredients and mix thoroughly (I suggest using a handmixer or food processor for smooth brownies)
  4. Pour into baking dish and bake 20 minutes.
  5. Refrigerate and cut into squares to enjoy!

I’ve seen many variations of these quick and healthy brownies on health and fitness sites, but these really work if refrigerated and eaten cold, and they’re decadent and less than 100 calories a brownie!

Guest Post: Butternut Fennel Leek Soup

Make new friends, but keep the old. One is silver and the other, gold.

One of the best parts of being an adult is finding true inspiration and fulfillment from your friendships. I’m really proud and lucky to say that I’ve been friends with Lori and Far for 15 years now, and they each inspire me in different ways. I’m totally humbled to think that my recipes and health lifestyle have inspired some of their own cooking. Far designed this website and Lori created and wrote this recipe with (ME?!) in mind. I’m excited to share that it is delicious and the perfect healthy way to warm up your icy weekend! Go get your ingredients quick, before the storm! And enjoy being snowed in this weekend.


This took me about 1.5 hours to make from start to finish. It has a very good earthy flavor and I think the
ginger does kick it up a notch, so feel free to use less if you prefer. If you don’t have a hand mixer (immersion blender) you can use a blender but be careful because it will be hot, so only fill it up half way! Also, I have read other recipes that call for coconut milk to thicken it up. I decided against it because once it’s all mixed together, I feel like its rich and thick enough. Here is how I made this soup. I think this is a good base and you can add or subtract anything to suit your taste. I thought, “Liz would have some good input!”

Butternut Fennel Leek Soup- Paleo, Whole 30, Dairy and Gluten Free

You will need 1-1.5 hours and:

1 butternut squash (cut in half and seeded)
1 fennel (separate stalks and fronds from bulb- fronds can be used to garnish)
2 leeks
ginger root (as mush as you want) I used almost an entire root- but
you can use 1-2 inches)
juice of 1 lemon
3-4 garlic cloves
salt and pepper to taste
smoked paprika
olive oil- just enough to coat the veggies and a little to cook the
fennel stalks and ginger
garlic powder

  1. Preheat over to 350
  2. Chop up fennel bulb into 8ths, and cut leeks in half (I barely cut the
    end off and then just up to where the green on the stalk gets super
    dark- about 5 inches)
  3. Combine in a bowl with garlic powder, salt and pepper and olive oil
    enough to coat.
  4. Then take butternut squash halves, drizzle with olive
    oil, garlic powder, salt and pepper to taste. put on greased baking
    dish and surround with leek and fennel and bake about 40-50 minutes or
    until butternut is soft and easy to scrape out and the edges of fennel
    and leek are brown.
  5. Thinly chop up the fennel stalks, ginger and mash the garlic,
    throw into a pan and saute with salt and pepper to taste until almost
    caramelized- add some smoked paprika to taste. Add in the lemon juice.
  6. Then add about 4-6 cups chicken stock, simmer until the veggies in the oven are done.
  7. Finally, take a spoon and scoop out all of the butternut squash -should
    come out very easily and have nothing left but the skin, discard skin
    and transfer everything into a big pot. simmer for about another 5
    minutes. Take a hand mixer and mix everything until smooth- taste test
    it and see if it needs anymore salt
  8. Scoop into bowls and garnish with fennel
    fronds. Enjoy!

I LOVE how Lori uses EVERY part of the Fennel in this. Very clever and professional. Let me know if you guys try this out!

100 posts and sweet and savory paleo treats for Christmas Eve Eve!

Merry Christmas Eve Eve! I’m so excited that this is my 100th post. I started blogging with WordPress  1 year ago, and my website was up 6 months ago, so I’m happy with my progress.

Today I’m sharing some fun and easy recipes that will help to keep me on track during the holidays. I plan on snacking on these tonight with a cocktail and my family.

Paleo Jalapeno PoppersPaleo Jalapeño Poppers

Processed Cream Cheese is a no go for me, so my poppers are stuffed with cheddar and pimientos and wrapped with Applegate’s humanely raised bacon. You will need 30 minutes and….

8 fresh jalapeños, halved and deseeded
1/2 cup of grated cheddar cheese1/4 cup pimientos
half a package (or 8 pieces) of bacon

  1. Preheat oven to 400
  2. slice and de-seed jalapeños, careful not to touch your face! Wear gloves if necessary!
  3. fill each jalapeño half with shredded cheddar and top with diced pimientos
  4. slice your bacon in half and wrap each jalapeño half in 1/2 a slice of bacon
  5. bake for 20 minutes until bacon is crispy

Safin’s Paleo Peppermint Bark

You will need 1 hour, 30 minutes and….

1 cup Cream of coconut
1 cup 100% cacao nibs or powder
1/4 cup almond milk
1/4 cup maple syrup
2-3 drops peppermint essential oil or extract

  1. Melt your coconut cream (not milk, you need the thick stuff) in a double boiler
  2. Simultaneously melt (or just after if you only have one double boiler) the other 4 ingredients together; cacao, almond milk, maple syrup, and peppermint extract
  3. Line a dish or pan with sides with parchment paper
  4. Pour both melted mixtures onto parchment paper lined dish or pan and use a knife to swirl it together. The cacao will be denser than the coconut cream and fall to the bottom, and that’s OK! The bark will look cool.
  5. Freeze in the pan for 1-2 hours until solid
  6. Remove from the pan and break apart with your hands to make edges looks rugged, use a knife if it is too hard
  7. Keep bark refrigerated for highest quality. It will taste like a crisp, cold, sugar free peppermint patty!

Paleo Peppermint Bark

A Week of Whole 30 prep: salads, snacks, and meals

a Week of whole 30 prep Practice makes perfect when it comes to paleo and whole food recipes, so after almost 2 years on a Paleo-ish & Selective Carbohydrate diet (SCD), I have an easier time with the few things I do have to give up. I know it’s hard when you are doing a 30 day challenge because it almost feels as if you finally get the hang of cooking, planning, and filling yourself up after that month. Hopefully, the groove you get in after about 3 weeks is what keeps you going down this path, eating more of what we were meant to eat as a species, for your improved health and thriving! Here are some of the tricks of the trade to get you through your first full week of our 30 Day Clean Eating Challenge.

  1. Planning ahead is key. I make a Large salad on Sunday evening, and there are some fabulous options all over my blog, like this one. This week, since I try to east seasonally, I mixed up an entire head of Tuscan Kale (which is my favorite because it is so hearty and stands up to creamy dressings), a bag broccoli slaw veggies, which is essentially julienned sliced broccoli and carrots, and raw Brussels sprouts that I shredded in my food processor by pulsing for a few minutes. I pre-dress this salad with with a cup of homemade salad dressing since these are all hearty veg. Tuscan kale either needs to be “massaged” or softened in dressing before eating it raw. This salad will be my base for all lunches this week, and I’ll add variety to the meal by changing up my protein anchovies, tuna, free range chicken, etc. Before dressing and dividing it up, I took out a sheet pan’s worth to coat in olive oil and roast for our dinner tonight, alongside bison patties.
  2. Every time I make soup or chili, I make a huge pot in my slow-cooker, and store half in the freezer immediately. This week, I get to take out 2 soups and a bison chili, and each will provide us with at least one dinner. This means my only prep for dinner those nights is to a) make a few bacon wrapped dates  to go on the side of my cauliflower soup, b) chop up some cilantro and green onion for my curry soup, and throw them in a green salad to go on the side  and c) slice some avocado for my chili.
  3. During Whole 30, I always have a large head of cauliflower in my crisper, ready to be called upon for my other dinners This week, I will take a sharp knife and cut the head in half. One half will be pulsed in my food processor until it is a grainy rice, and will be pan fried in one egg then mixed with vegetables, shrimp, coconut oil, and coconut aminos for my cauliflower fried rice. The other half will have a bit more processing to go through, when I turn it into my cauliflower pizza crust recipe, coming to the blog tomorrow!

This is a really simple way to get all your lunches and dinners out of some good produce and minimal prep.  I go with smoothies or smoothie bowls packed with fibrous chia and flax to keep me full in the morning. If I do get hungry before lunch, My array of mid-morning snacks include: 1/2 cup of macadamia nuts, pistachios, 2 soft boiled eggs, extra bacon wrapped dates from dinner, almond butter on celery, 1 piece of fruit,  or a palm full of plantain chips.

Ok, get to prepping! I hope this was helpful for a week of whole 30 prep!

Paleo on the Go: 3 simple and filling lunch ideas for the woman on the move!

Today’s post is brought to you buy the 3 S’s of our modern lunch time: salad, sandwich or soup (or one of each). I don’t have as much time in the kitchen now that I have 3+ jobs and my sanity to keep, but these are some paleo on the go items that keep me happy and healthy!

  1. As of late, my go to lunch is a Paleo Caesar Salad with this amazing dressing from Primal Palate and anchovies on Romaine. My favorites are only 1.69 per can at Trader Joe’s and 120 calories per can with 8 g of protein! WHAT!? If you don’t have a taste for anchovies, acquire one! Seriously, if you are missing potato chips or salty fries, then this is a great way to curb that craving! prepare the dressing the night before. You can even use this recipe in a “mason jar salad” if you like. Just remember! Dressing on bottom, lettuce in between, anchovies on top!
  2. Cabbage leaves and Collard leaves are the new sandwich wraps to reach for. No more iceberg! Yesterday I had two cabbage leaves filled with Dijon, sliced turkey breast, tomato, and avocado and dipped them in homemade mayo (egg yolks +olive oil). It was decadently delicious. I use the collards more frequently with larger wraps like turkey burgers and bison burgers, It adds amazing flavor and nutrients, but those do need to be cooked (or at least blanched) There aren’t any excuses when it’s as easy as making a sandwich.
  3. It’s that time of year again when we can warm up soup for lunch and try not to drip it on our snuggly sweaters and scarves! My freezer is stocked right now with bison chili, cauliflower soup, and lemongrass pumpkin soup because I have to have back up. Here’s another quick option for you if you aren’t as over-prepared as me for a September blizzard 🙂
    Roasted Root Veg Soup
    -Preheat oven to 425 degrees. On one pan, roast: 2 sweet potatoes, 1 large yellow onion, 2 lbs of carrots (1 bag), and one head of garlic for 25 minutes. Cover vegetables with olive oil and sea salt.
    -In small batches, use a blender, immersion blender, or food processor to incorporate 4 cups of chicken broth and 3 tbsp. pure maple syrup
    -Season with herbs of your choice!

low-fat roasted winter vegetable soup recipe | writes4food.com

 

Paleo cauliflower fried “rice”

IMG_1098I’ve said before that a big part of sticking to a nutrition regime is being able to replicate some of your favorite comfort foods. Funnily enough, the meal I made most often for myself in Dublin was fried rice. There’s something incredibly gratifying about cracking a fresh egg directly into a sizzling hot oiled pan and fluffing it around in your rice!

Tonight, I made this dish paleo style, using cauliflower that was processed into a fine rice with my Ninja mixer.  When I make fried rice, I get rid of all my vegetable overflow…which seems to happen more often in summer. What’s so fabulous about this recipe is that it can be easily made Vegan by leaving out the shrimp and rice-fluffing egg. I’ve written a lot about plant-based diets and how supportive I am. I myself, choose to eat seafood and local, sustainable meats, but I think a TRUE ancestral diet is composed mostly of fruits, vegetables, nuts, and seeds….because that’s really what our ancestors ate.

Try this recipe and incorporate cauliflower rice the next time you’re planning on rice in any meal. You will be pleasantly surprised by how incredibly light and digestible it is compared to the VERY starchy white rice that we see most often. NOMNOM!

Paleo cauliflower fried “rice” (4 servings)

1. Chop and pan saute your veggies of choice in olive oil on medium-high heat. Like I said, I cull my vegetable population with this recipe, so tonight I threw in: carrots, cabbage, green onion and hot peppers from my CSA. I also threw in some frozen broccoli because I can’t have fried rice or hibachi without broccoli! For flavor, I add 2- 3 tablespoons of Coconut Aminos or Tamari (gluten free soy sauce) and one tablespoon Thai Kitchen green curry paste.

2. While your veggies are softening, chop your cauliflower into quarters and pull the florets off. Toss cauli florets into your food processor or blender and process until you have a fine grain. (You can eat it raw like this in salads or as a base to a chili/ curry.

3. Pull your veggies out of the pan and  toss in your cauliflower rice. Turn the heat up to HIGH and crack in 2 farm fresh eggs. Immediately stir the egg whites and yellows into your rice and watch it fluff!!!

4. When the cauliflower rice is slightly golden (3-5 minutes), turn your heat back down to medium and toss in your veggies and fresh shrimp (or thawed if you choose to use frozen)

5. Let this mixture simmer until the shrimp are cooked, stirring regularly to prevent sticking and to incorporate all ingredients. For extra flavor, I grate fresh ginger and fresh garlic.

6. Garnish with green onions and TRY to eat this all with your chopsticks. I had to use a spoon 🙂

Two grain-free “shortbread” cookies: rosemary and lavender

It’s like picking a favorite child. The woodsy, savory flavor of the rosemary cookie pairs so well with this buttery recipe, but the lavender is so fresh, subtle, and unique. I make two batches: one of each, so I can alternate flavors as I eat them.  I adapted this recipe from the Nourish Blog for the lavender cookies. Lavender is my absolute favorite, and a good friend gave me a gift of culinary lavender for my birthday this summer, so I had to make a grain-free version of these cookies that I made with her back when I was wheat-eater.  Baked goods are a rare treat for me, and these most certainly top my list of favorites.

Paleo Lavender Shortbread Cookies

Prep time: 10 min  Total time: 1 hr 30 min Makes: 18 cookies

1/2 cup (120 g) unsalted butter, softened

2-3 tbs (45 mL) honey, maple syrup, or other natural sweetener

4 tsp (20 mL) culinary lavender, minced

2 cups (240 g) almond flour

½ tsp (2.5 mL) sea salt

First, cream your butter and sweetener together. Next, combine your (3)  dry ingredients and add them to the creamed mixture. Mix until thoroughly incorporated. The next step is of utmost importance. Roll your dough into a 10 inch cylinder, using cling wrap. Make it as even as possible so that you can slice cookies from it once it has hardened. Refrigerate (or even freeze) the dough for 1 hour (freezer) 2+ (refrigerator). Once your cookies have chilled, preheat your oven to 325 Degrees. Remove cookie cylinder from plastic wrap before cutting, and slice into 16-18 cookies. Place them on a baking sheet for 15-20 minutes (until edges are brown). Remove, let cool, and enjoy!

Welcome to My New Site!

If there is anything I’ve learned over the last few years, it’s that most journeys, especially ones toward health and well-being are taken one step at a time. My aim is to be able to share my steps toward holistic health daily, in the hope that my experience will reach someone and make a real difference in their quality of life, the way mine has been forever altered.

My new posts will include recipes, ancestral health tips, archaeological stories & findings, adventures of my doula training, thoughts on sustainable and natural living in the home and garden, and herbal and essential oil remedies. There’s something for everyone, and I’m excited about this new chapter.

Let me know what you think of the new look and if you have any recipe or topic suggestions for the coming year! I’ve got a bunch of fabulous ideas that I can’t wait to share!

Be Well,

Elisabeth

set your life on fire

Salad Sundays: Week 2 Harvest Kale Salad

kaleKale is back at it! I have a tough time keeping as many fresh greens as I like before they get relegated to the juicer. And Kale just can’t stop–it stays fresh for a long time, which I appreciate. This weekend I had some girls over for some much needed lady time, and this is what I dished up for us while we ‘dished’ our highs and lows 🙂

Harvest Kale Salad

Two bunches (or half a bag) of Kale (whatever kind you like)
1 apple
1/2 cup sunflower seeds
1/4 cup pine nuts
1/2 cup crumbled gorgonzola

1. Blanch kale, meaning dip it into boiling water and then remove after a few seconds, to soften it. Remove from stalks and dress so that the kale continues to soften under the lemon and vinegar acidity

For Dressing:
whisk together, 
juice of 1 lemon
1/4 cup olive oil
1/8 cup balsamic vinegar
1/4 cup Dijon
pinch salt
pinch cardamom

2. Cut Apple into very thin slices and julienne, meaning cut those slices of apple into thin strips

3. Crumble your gorgonzola

4. Mix the above and remaining ingredients into your dressed kale and enjoy!

 

 

thankful.

So happy to share my Thanksgiving Paleo/SCD recipes that will be perfect for your upcoming December holiday meals. People are OBSESSED with my easy Roasted  Vegetables.  But first, a bit on why it’s so important to get fresh, antibiotic/hormone free turkey, and then my Paleo/SCD recipes for the two STAR dishes of my family’s Thanksgiving potluck: acorn squash/sweet potato puree and roasted root vegetables. 

An estimated 30,000,000 (that’s MILLION) pounds of antibiotics are sold yearly for use in industrial farming. That is FOUR TIMES the amount used in human healthcare annually. The antibiotics are issued to perfectly healthy animals because of the disgusting and potentially harmful conditions that they live in (never leaving cages, going outside, being able to move, etc.) We are at ever-increasing risk for antibiotic resistance as a human population, thanks in large part to the meats we consume. In addition to antibiotic overabundance leading to resistance, antibiotics also attack the GOOD BACTERIA we need in our gut to fight disease, aid digestion, and maintain healthy metabolism. The meat industry’s neglectful use of excessive antibiotics and hormones is potentially what is leading to more cases of IBD, IBS, and other diseases related to imbalances in gut-health and the microbiome. As research advances, the gut and microbiome seem to be culprits in, not only autoimmune diseases, but cancer and heart health as well. This holiday, pay the little extra for your bird and smile a bit wider in the knowledge that he saw the sky, ran around, and actually “gobble, gobbled” and didn’t need to be given daily medicine in order to survive hellish conditions. See, there’s a reason for the EAT LOCAL craze.

Crazy Easy & Delicious Roasted Vegetables

Ingredients:
Brussels Sprouts on stalk (these are juicier)
1 head of cauliflower
1 red onion
1 bag of multi-colored carrots
optional parsnips

Cut brussels sprouts in half after pulling them off their stalk, chop onions, cauliflower, and carrots into bite sizes. Sprinkle liberally with salt, black pepper and rosemary, then toss in Olive Oil. Cook for 40 minutes on 400 for crispy, flavorful veg.

Sweet Potato and Acorn Squash* acorn squash baby food recipe

Ingredients:
1 acorn squash
2  sweet potatoes
1/2 cup almond milk
1/4 cup butter
dashes of cinnamon, clove, and nutmeg
2 eggs

Roast acorn squash and sweet potatoes in the oven until they are soft and easily peeled. Transfer flesh into food processor or blender. Add other ingredients and puree until smooth. Pour contents into an 8×8 casserole dish and back on 350 for 30 minutes

This year, I want express how I thankful I am for waking up between my two boys every morning! Those few moments when i get to remember how loved I am all over again are the best of each day, and I couldn’t be more grateful for their constant love and support.

Gratitude feels so good! What are you all thankful for this year?

kissing safin