Anti-Inflammatory, Paelo, Low-Carb, Gluten Free, Dairy Free Optional, Vegetarian Version Available I sometimes watch the Food Network or the Cooking Channel to get inspired and learn new cooking techniques; one of my favorite chefs to watch is Giada. She always makes everything look easy and I'm often drooling at her magnificent creations - but as with a lot of Italian food, her dishes are often filled with loads of gluten and dairy - both things that I don't and can't eat.
I had never made a cioppino before watching Giada makes hers that day and WOW- this classic and easy Italian soup is packed with flavors and will warm your body up from head to toe. When I wrote my recipe, I was sure to capture her traditional flares but added some additional fiber and nutrition like white beans and chopped kale to make this a nice, well rounded dish that can stand by itself. One of the unique flavors in this dish is fennel, if you've never tried fennel, don't be afraid...check out our Health Benefits of Fennel blog to get more comfortable and learn how to chop it up. This recipe was a HUGE hit in my house and I know it will be in yours as well! Italian Chicken Sausage & Shrimp Cioppino (PRINT ANTI-INFLAMMATORY RECIPE) (PRINT CLEAN PLATE RECIPE) (PRINT VEGETARIAN/VEGAN RECIPE)*** Serves 4+ Ingredients: 1 tablespoon olive oil 3 cloves garlic, diced 1 fennel bulb, white part only chopped 2 large shallots, diced 1 pound organic bulk, Italian chicken or turkey sausage 1 pound wild caught shrimp, peeled and deveined 4-5 cups organic chicken or vegetable broth 2 tablespoons organic tomato paste* 1 (15-ounce) can white beans (great northern, cannellini)** ½ teaspoon salt ½ teaspoon pepper 2 heaping cups kale, chopped 1 teaspoon fresh thyme or ½ teaspoon dried Fresh basil and/or parsley for garnish *If you are sensitive to nightshades, you can leave out the tomato paste all together and this dish is still amazing! **If you cannot eat legumes, leave the beans out and add 2 more cups chopped kale. ***For a vegan/vegetarian version, cut the meat and seafood out, add one more can of beans (either cannellini or garbanzo beans, and increase the kale to 4 cups.) Directions:
p.s. - Try this with Grain-Free Garlic Breadsticks or crusty bread of choice. Enjoy, friends! ~Billie
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Anti-Inflammatory, Paleo, Low-Carb, Gluten Free, Dairy Free, Egg-Free Optional We couldn't let Fall go by without giving you another awesome, apple recipe. These organic turkey burgers are packed with flavors like sage and green onions, and diced or grated apple helps the burger stay moist as you cook it.
This recipe is a family favorite and is just one of the delicious meals inside our NEW! Downloadable, One Week Seasonal Meal Plans Check it out... Apple-Sage Turkey Burgers with Garlic Aioli (PRINT RECIPE) Makes 4-5 burgers; total time 35 minutes Ingredients: For the burgers: 1 ¼ pounds organic, free range ground turkey ¼ cup almond meal (omit if you are sensitive to nuts or don't have any) 2 scallions, thinly diced 2 tablespoons fresh sage, minced ½ cup shredded apple (sweet or tart) 1 tablespoon Dijon mustard 2 cloves garlic, minced ½ teaspoon salt ½ teaspoon pepper 1/2 tablespoon coconut oil, red palm oil, or grapeseed oil 4-8 large leaf lettuce leaves for burger wraps (like Boston, Butter, or Bibb Lettuce) (sub burger buns of choice) For the aioli:* ¼ cup organic mayonnaise made from cage free eggs and olive oil 1 clove garlic, minced 1 teaspoon Dijon mustard Salt and pepper to taste 1 tablespoon fresh lemon juice *leave out aioli and just use Dijon mustard as garnish if you want an egg-free meal. Directions:
Enjoy, enjoy...and share this blog if you like this recipe please! ~Billie It's fall, and while I have to admit that I'm mourning the end of sundress season, I'm very much looking forward to some cooler weather and the ability to live in yoga pants for the next six months or so.
My neighbor has been my best friend since the sixth grade, and when she moved in two years ago we took down the fence between our back yards so that we essentially have one HUGE yard, and at the beginning of the summer we planted a pumpkin patch that is now filled with pie pumpkins. We did this for one reason only: the pumpkin creations that come from real, fresh pumpkins are AMAZING. My neighbor was never a fan of pumpkin pie, but last fall when we made one from the pumpkin her son had been lovingly watering all summer long she was hooked. She said it was the best pie she had ever eaten, and I have to agree that the flavor and texture was a thousand percent better than any pie made from canned pumpkin. It's SUPER easy to make your own pumpkin puree and use it an anything from Pumpkin Spice Lattes, to pie, breads, muffins, or cookies --just use the same amount of the fresh that is listed in the recipe and you're good to go. And the puree from one pumpkin will last you for most of the season if you're not too gung-ho. How to Make Your Own Pumpkin Puree: Ingredients: 1 Pie Pumpkin (or more--go nuts here if you want!) Directions:
Enjoy! ~Jen Low Carb. Vegan. Grain Free. Super Moist & Delicious. If you are a fan of chocolate chip cookies, you won't want to miss this classic recipe with a delicious seasonal twist. These cookies are the perfect way to enjoy the flavors of the Fall season. Their cake-like, soft consistency makes them super moist and they practically melt in your mouth. Want to know the best part?! These cookies are only 7.9 carbohydrates per serving and under 5 grams of sugar, making them a great low carb option to satisfy your sweet tooth.
We've used 100% pure pumpkin puree in this recipe which you can buy in a can or make yourself. When using the canned version, just make sure you use 100% pure pumpkin and not "pumpkin pie filling". You can also take a look at our blog, How to Make Your Own Real Pumpkin Puree, to learn how easy it is to make it yourself. Chewy Pumpkin Chocolate Chip Cookies (PRINT RECIPE) Makes about 20 cookies Ingredients: Scant 2 cups blanched almond flour or almond meal 1/2 teaspoon salt 1/2 teaspoon baking soda 3/4 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1/4 teaspoon ground ginger ¼ cup coconut oil, melted and cooled ¼ cup maple syrup 2 teaspoons vanilla extract ½ cup 100% pumpkin puree (not pumpkin pie filling) 1/3 cup dark chocolate chips Directions:
Happy Fall Baking & Eating! ~Billie & Jennifer p.s. If you are allergic to nuts, check out our clean plate version that uses whole wheat flour or our gluten free version that uses a combination of gluten free and nut free flours. Chewy Pumpkin Chocolate Chip Cookies (Print Clean Plate Version) Chewy Pumpkin Chocolate Chip Cookies (Print Gluten Free Version) Why not introduce a new super food to your table this week?! Black rice is a naturally gluten free, heirloom plant grown mostly in Asia. It is soft in texture and has a mild, nutty flavor. It used to be called "forbidden rice" because for quite some time, it was reserved for only royalty and was said to bring them "a long life of good health".
In Chinese medicine, black rice is praised for its health benefits for the stomach, liver, and kidneys and in this week's What's That?! Wednesday post, we discuss several of these health benefits as well as how to cook it and where to find it so you can reap those benefits! Health Benefits of Black Rice:
(PRINT RECIPE)
Black rice is a great substitute for most things you would use brown rice for- try pairing it with a stir fry or other Asian inspired dish. I also love to add a small serving to my salads for lunch-time for a little "good carbs" to stabilize the blood sugar and keep my energy up through the day. You can also cook it longer and with more liquid to make it into a "pudding" or porridge of sorts -add your favorite spices like cinnamon and ginger and some chopped walnuts and you have an easy fiber-based treat. While black rice can be difficult to find in a regular supermarket, you can find it in most health food stores as well as several online retailers. Happy Cooking & Eating! ~Billie & Jen *Resources: http://www.ncbi.nlm.nih.gov/pubmed/9989685 http://www.ncbi.nlm.nih.gov/pubmed/11340093 http://www.ncbi.nlm.nih.gov/pubmed/23930929 http://www.ncbi.nlm.nih.gov/pubmed/11340093 This week's What's That?! Wednesday post focuses it attention to another very important macro-nutrient in the anti-inflammatory diet - fats! While there are many different types of fats that affect inflammation in many different ways, today we will just be focusing on two fats from the group knows as essential fatty acids or omega fatty acids. You may know these as Omega-6 and Omega-3 fatty acids. The most important thing to understand first is the word "essential" - this means that your body cannot manufacture these fats on its own, so you have to make sure to eat foods that are good sources of omega fats – they are called essential fatty acids because they are essential to several of your body’s core systems including - immune, metabolic, cardiac, and neurological functions. The second super important thing to understand is that you want a “healthy ratio” of the Omega-6 to Omega-3 fats but that BOTH are important and "essential" - however, there are some sources of Omega-6 fats you will want to avoid all together because they greatly contribute to increased chronic inflammation. The healthy ratio you want to shoot for is 1:1 to 5:1 range. To give you a comparison current studies estimate that the average ratio of Omega-6 to Omega-3 fatty acids in the typical U.S. diet is somewhere between 20:1 and 50:1.(*) HUGE discrepancy, right? So why is this important? Current research clearly shows that it is this skewed ratio that may be one of the biggest contributing factors to the rising number of autoimmune diseases like morbid obesity, diabetes, fibromyalgia, Parkinson's, Alzheimer's and more. (*) Here is a breakdown to help you understand the different types of Omega fats, which ones to avoid completely as well as the healthiest food choices for managing your Omega-6 to Omega-3 ratio....
Jennifer and I are not big fans of any diet that omits a macro-nutrient and even though cutting back on fat intake is another popular way to cut calories and lose weight, in the long term metabolic imbalances will halt your weight loss progress. In fact too little fat overall increases cravings for carbs and sugar and makes the body think you are in “famine mode”- which signals your metabolism to increase fat storage. Not cool! Bottom line: You have to eat healthy fats if you want to lose your “unhealthy fat” and reduce your risk of inflammation driven diseases like diabetes, heart disease, and neurological diseases. We recommend 1 serving of healthy fats with EVERY meal. Check out some of our favorite recipes that include healthy Omega fats below... If eating an Anti-Inflammatory Diet seems overwhelming to you, check out our Anti-Inflammatory Meal Plans that are loaded with simple recipes as well as weekly shopping lists and menus to make anti-inflammatory eating easy! In good health, ~Billie & Jen Rosemary-Walnut Chicken Wraps Herb & Hemp Stuffed Potatoes Seasonal Veggie & Quinoa Frittatas References:
*Greenmedinfo.com - http://www.greenmedinfo.com/substance/omega-3-fatty-acids *Natural Neuroscience -http://www.nature.com/neuro/journal/v11/n11/abs/nn.2213.html *WholeHealthResource - http://wholehealthsource.blogspot.com/2008/09/pracical-approach-to-omega-fats.html *Biomedicine and Pharacotherapy -http://www.ncbi.nlm.nih.gov/pubmed/12442909 Are you someone who struggles with keeping the weight off even when you are religiously following a low carb diet and excising like a crazy person?! You know who you are - those of you who get up at all hours of the morning to get your long, calorie burning runs and workouts in, count each and every calorie that hits your mouth, and work your butt off only to see the scale move only one pound a month?! That used to be me too!
If your scale is stuck and you are feeling frustrated and confused, you are not alone and this week's What's That?! Wednesday post is a must read for you. We find that weight loss resistance is very common with women especially since our hormonal systems are so much more complicated than men's. So what is weight loss resistance? Weight loss resistance is essentially the inability to lose weight even when your "caloric output" is higher than your "caloric input" or you are burning more calories than you are taking in but still not losing weight. This is when the more traditional dietary rule of "calories in vs. calories out" fails and a more functional medicine approach comes into play. This approach focuses on hormones and the metabolic imbalances that occur when one or more hormones is out of balance. It's actually your hormones that govern nearly all aspects of fat loss, from where you store it to how much you store, to your cravings and even your addictive patterns with food. These five tips will help you begin to turn on your "fat burning hormones" and turn off your "fat storage hormones" and may help you begin to lose weight again. 5 Tips to Boost Metabolism:
BONUS TIP: Make some time for personal care and relaxation. - Stress can be a huge contributor to metabolic and hormonal imbalances - it can increase your cortisol levels significantly and signal your body to store fat instead of burn it. Schedule at least 3 rest and relaxation activities each week for yourself and guard that time with your life! Rest and relaxation activities include daily mediation, yoga, pilates, a leisurely nature walk or dog walk, a relaxing detox bath (click here for detox bath recipes), a movie night at home curled up on the couch, getting a massage or spa treatment, or anything that makes you feel calm, happy and relaxed. If you want to learn more about how to shift your metabolism back into balance and get that scale moving in the right direction for good, take a peek at our Metabolic Recovery Program. Perfect for women over the age of 35 who are struggling with maintaining a healthy weight and energy level or have hormonal dysfunction. We also offer a FREE 15 minute phone consultation, just contact us here to set one up and get started on your health goals today. We look forward to helping you master your metabolism and your scale and meet your wellness goals! ~Billie & Jen Kale has become know as the one of the most nutrient dense super foods out there but we find that most people are still unsure of how to cook with it to make it taste good - especially in it's raw form when it can be more fibrous and bitter. Adding some raw foods to each meal can assist in digestion and make you feel fuller longer, but how do you get raw kale to taste good?! We've got a couple secrets for you...
The first secret to making kale taste good is to remove the leaves from the stems - the stems are very bitter and difficult to digest. The second secret is to let the chopped kale marinate in a dressing that has either vinegar and/or citrus for up to 30 minutes before serving it. I like to "massage" the dressing into my chopped kale using my hands - the vinegar will help to break down the tough, fibrous texture and taste, making it easier to eat. In this recipe we've added some sweeter fruits and vegetables to balance out the earthy kale flavor and an apple cider vinaigrette to bring all the flavors together and provide some additional gut healthy enzymes. We've also included sunflower seeds and olive oil to get a boost of healthy fats. This recipe makes for a great side dish to pair with quiches, hot soups and/or clean proteins. I also like to add fresh sliced avocado, chickpeas or pre-cooked chicken to this meal, increase the portion size and eat it as a lunch or light dinner. One last benefit...this salad really holds up well dressed in the fridge for 2-3 days so it actually works for the "make ahead" type of meal to have on hand at your house. The kale will not wilt since its much more fibrous and dense than other traditional salad greens. This recipe is truly one of my staples and favorites, I hope you enjoy it as much I do! Kale-Apple-Carrot Slaw (PRINT RECIPE) Serves 4 Ingredients: 1 large bunch kale 2 medium carrots or 1 small bag shredded carrots 1 medium apple (both sweet or tart apples go well here) ½ cup raw sunflower seeds Dressing Ingredients: ¼ cup olive oil 2 tablespoons apple cider vinegar ½ teaspoon sea salt 1 ½ teaspoons Dijon mustard 1 tablespoon pure maple syrup Directions:
Let me know what you think once you've tried it. Happy Kale Eating! ~Billie Anti-Inflammatory. Gluten Free. Soy Free. Dairy Free Optional. These mini frittatas are a perfect way to get some clean protein, healthy fat, leafy greens, and antioxidant filled veggies in for the day. Have two of them for a quick weekday breakfast or pre-packed lunch with some mixed greens or a green protein smoothie on the side or have one as a snack during a busy day on the go. These taste great right out of the oven, but you can also reheat them in your toaster oven, microwave, or in your regular oven at 350 degrees on a cookie sheet. We recommend making a big batch at the beginning of the week so that you can make two to six quick meals out of it depending on the size of your family. We also designed this recipe so that you can customize it to your liking, seasonal availability, and what you actually have in your fridge:) In fact, these frittatas are a great way to use up veggies in your fridge that need to be used or leftover veggies from meals during the week. The frittatas pictured above contain kale, red onion, scallion, red bell pepper, and dill - these are the items we had left in our fridge so I just tossed them all in! I encourage you to take the same approach and have some fun with it. If you need some suggestions to get the creativity going...you will find them below in the recipe text after the step by step pictures. Your first step is to start your quinoa if you don't have any cooked already on hand. While your quinoa cooks, you will chop the greens and dice the veggies and toss them into a skillet with some ghee, coconut oil, or organic, grass-fed butter. Once all veggies are sauteed, then add the cooked quinoa to the skillet and stir until well combined. Scoop quinoa-veggie mix into each of the 12 muffin cups evenly, about 1/2-2/3 way full. You can alternatively use a 9 X 13 casserole dish or pie dish. Add fresh herbs and cheese (if using). It will look like this: Once you pour in the egg-milk mixture, your mini frittatas should be filled very close to the top but not quite: Seasonal Vegetable & Quinoa Mini Frittatas (PRINT RECIPE) (PRINT DAIRY FREE RECIPE)
Makes 12 mini-frittatas Ingredients: ½ cup dry quinoa, rinsed and drained 1 cup organic bone or vegetable broth or water 10 large, organic eggs from pastured chickens ½ cup non-dairy milk of choice – like coconut or hemp 2 tablespoons coconut oil or organic ghee, divided 5-6 cups of packed dark leafy greens – kale, chard, or spinach 2-3 cloves garlic, minced 2-3 cups diced seasonal veggies of choice - mix 2-3 different types; see suggestions below* ¼ cup fresh herbs or 2 tablespoons dried- such as: dill, basil, oregano, thyme, parsley, cilantro, rosemary, or sage 2 ounces shredded or crumbed cheese of choice - such as: feta, cheddar, Gruyere, Parmesan, or goat) (optional) 1/2 teaspoon salt 1/2 teaspoon pepper Directions:
Recipe Combination Ideas:
We'd love to see the combinations you make...post back and let us know which are your favorites! Enjoy! ~Billie & Jen Gluten Free. Dairy Free. Low Carb. Soy Free. If you are looking for a quick everyday breakfast that will satisfy both grown up and kiddo taste buds alike, try our Banana Protein Pancakes. These babies come together in just 10 minutes and allow you to get your pancake fix without all the sugar, carbs, and grains to slow down your day and your brain. One small serving of 2 pancakes is only 8.7 grams of carbs and 4.9 grams of sugar PLUS you get 9.6 grams of clean protein.
I love to have a small serving along side some organic chicken breakfast sausage and some steamed or sauteed greens or green juice for a complete, balanced breakfast. These taste great all by themselves or add some toppings to your liking - just make sure to keep fruit, honey and/or maple syrup to a small serving size as suggested below so that you don't get a sugar overload. Banana Protein Pancakes (PRINT RECIPE) Makes 4 small servings (two, 3"pancakes) or 2 larger ones (four, 3" inch pancakes) Ingredients: 1 medium-large unripe (green-ish) banana* 2 large organic, pastured eggs 3-4 tablespoons protein powder – unflavored or vanilla** 1 teaspoon ground cinnamon 2 teaspoons coconut oil Suggested Topping Options: 1/4 cup sliced banana 1/4 cup berries 1 tablespoon almond or peanut butter 1-3 teaspoons maple syrup 1-3 teaspoons honey 1 tablespoon unsalted butter or ghee Directions:
*Unripe or green bananas are an excellent form of resistant starch that helps to stabilize your blood sugar and prevent energy swings. **You could also do chocolate protein powder and make chocolate banana pancakes. Make sure to choose a protein powder that is gluten, dairy, soy and GMO free. We recommend vegetable based protein powder. Learn more and see what brands we recommend on our blog post: How to Choose a Protein Powder. Enjoy! ~Billie & Jen Vegan, Gluten Free, Soy Free, Low Carb, Anti-Inflammatory A few weeks ago, my husband I went to Santa Rosa, CA for some appointments with my Lyme doctor and to have some special treatments and therapies to continue to help me battle this difficult disease. During our stay there, we were able to meet up with my favorite cousin, Mike, his wife Cynthia, and their two beautiful daughters at the Petaluma Creamery. P.S. - For any of you who live in this area and love real dairy products, this place had some amazing ice cream and cheeses! Seriously - a must try!
As you can imagine, going to a creamery is torturous for someone who doesn't eat dairy! Cheese and ice cream used to be some of my favorite foods before going dairy free 3 years ago. Usually I have no problem avoiding dairy and don't really crave it much anymore. That day, I went there with the intention to NOT eat ice cream, but I DID!! When my husband walked out with my all time favorite ice cream, MINT CHIP, I just knew I had to have a bite...actually 3 big bites. It was my first time eating ice cream in 3 years and the cheat was worth it!! It was so creamy and delicious that since then, I've been craving my old favorite. So this week I took that inspiration down a healthier route to create an amazing new green smoothie recipe. A deep chocolate flavor with a bright mint after-tone cover up any sign of "the greens" at all, making this recipe a perfect way to get 1 cup of greens in for the day! Kids and adults alike will love this dessert-like smoothie. Plus the fresh mint is packed with nutrients and antioxidants that promote a healthy digestion, improve energy and mood, alleviate allergy and cold symptoms, and reduce sugar cravings. This food's medicine is right up my alley and tastes like a dessert, what more can you ask for?! Mint Chocolate Chip Green Smoothie (PRINT RECIPE) Serves 2 Ingredients: 2 cups romaine or other light greens ½ cup packed fresh mint leaves 2 scoops chocolate protein powder** 2 tablespoons organic cocoa powder or raw cacoa nibs 1 ½ cups unsweetened coconut milk 1-2 large handfuls of ice (depending on how cold and icy you like it) Directions:
~Billie Also, if you like this recipe, you may be interested in these other blogs: **How to Choose a Healthy Protein Powder Health Benefits of Mint Cocoa vs. Cacao - What's the Difference? Kick Your Cravings Chocolate Shake Perfect Green Smoothie Cucumbers have been one of my favorite vegetables since childhood - I actually remember craving them through my teens and 20's - it was like I couldn't eat enough. When I look back on this experience, its probably because my body was trying to tell me something - it desperately needed more water, hydration, and all the nutrient and antioxidant benefits that these little green veggies have to offer! I still love cucumbers to this day and as you know, my passion is eating food as medicine and sharing that information with others. So in today's What's That?! Wednesday post, let's explore cucumbers as our medicine... 6 Health Benefits of Cucumbers:
To get your daily dose of this medicine...try these awesome cucumber recipes: Cucumber & Carrot Noodle Salad with Peanut Dressing Cool Cucumber Gazpacho Creamy Cucumber Ranch Dressing Happy Cucumber Eating!
~Billie Cravings often mean that your body is lacking in something that it needs - whether that be nutrients, water, or even emotional balance. Rather than "will powering" you way through every craving - which can lead to binge eating and overeating down the line, why not try giving your body a small, balanced snack that is high in protein and low in sugar and carbs?!
This shake is best used as a snack in between meals when cravings hit, as small meal replacement right after a workout, or as a small dessert after a light meal (200-250 calories) to keep your blood sugar stable and your energy levels up as well as give you a protein boost. PLUS...raw cocoa or cacao nibs are actually both great appetite suppressors to help cut those cravings down which is why they are the star in this recipe along with another healing food, cinnamon. Cinnamon is known to reduce blood sugar and insulin response and will help keep your energy level even and keep cravings at bay. A stable blood sugar also contributes to your body's ability to burn fat and build muscle. Check out our blog, What's the Difference Between Cocoa and Cacao to learn more about the health benefits of cocoa and cacao. Controlling the ingredients and the nutritional profile of this shake is the most important thing to keep in mind. To do this, you must choose a plant based protein powder that meets the right criteria. Look for one that is GMO free, allergen free, under 10 grams of sugar and over 20 grams of protein. Check out our blog, How to Choose a Protein Powder to help you navigate the health food store and make a choice that will assist you to meet your goals and not sabotage them. "Kick Your Cravings" Chocolate Shake (PRINT RECIPE) Serves 2 Ingredients: 3 cups unsweetened vanilla almond milk, almond milk or coconut milk 2 scoops vanilla protein powder* 2 tablespoons raw, organic cocoa powder or cacao nibs 1 teaspoon ground cinnamon Large handful of ice cubes Directions:
Give it a try and let us know what you think! If you are looking for more support and nutritional know-how to help you beat the vicious cycle of cravings and rock your health goals, check out our Nutritional Coaching Program. We would be honored to support you towards meeting your goals. ~Billie *Choose a brand that is gluten, dairy, and soy free and has more than 20 grams protein and less than 10 grams sugar. I use Plant Fusion Brand (Vanilla Bean) it has 21 grams of protein and only 4 grams of sugar/carbs. Protein shakes, smoothies, and drinks have become quite popular and there is good reason. When used correctly, protein shakes/smoothies can be a very effective tool to manage or lose weight, make a great small balanced snack or meal on the go, and can supplement nutrition as well as help to build muscle and curb cravings. However, the key to ensuring you get all these benefits out of your protein shakes or smoothies is choosing the right protein powder!
Easy right?! WRONG! It can be pretty overwhelming and downright frustrating choosing a protein powder with all the different choices and ingredients out there today. To help you narrow down your choices, this week's What's That?! Wednesday post discusses the top 6 things to look for when choosing a protein powder, plus we share our favorite brands, and give you a few recipes to please your palette, boost your nutrition, and curb your cravings! Top 6 Things to Look For When Choosing a Protein Powder:
Some of the brands that we use or know meet this criteria are:
All of these brands can be found at more natural food stores as well as online from places like Amazon. I often find better deals online, especially if you are willing to do regular, pre-scheduled shipments - many online retail sites will give you a small discount for doing so. Like anything, it comes down to your taste, so you may have to try a few before you find the right one. Keep in mind you can always try the single serving packs as your test before buying a huge tub. Check out some of our favorite smoothie and shake recipes here: Perfect Green Smoothie Pumpkin Green Smoothie "Kick Your Carvings" Chocolate Shake ~In good health, BIllie & Jennifer Gluten Free. Dairy Free Version. Vegan Version. This dish is one of the meals included in week three of our 28-Day Detox Diet Program and is full of fresh seasonal veggies paired with a bright creamy lemon flavor. It has a lot less fat than traditional risotto and comes together pretty quickly. We've also used quinoa, a "friendly carbohydrate", instead of traditional white or arborio rice to give you an extra boost of protein and fiber. We get heaps of positive feedback from our members and detox diet participants that this is one of their favorite meals in the program, so we wanted to share it with you as well.
Enjoy it alone as a main meal, as a side dish or toss a scoop over some mixed greens or arugula for a nice, lightweight lunch. Feel free to change up the veggie combination to your liking or based on what veggies you have in the fridge already. Broccoli, mushrooms, green beans, or sugar snap peas would all be awesome in this recipe. Lemony Quinoa & Vegetable "Risotto" (PRINT RECIPE) Serves 4-6 Ingredients: 1 cup dry quinoa 1 cup water 1 cup organic low sodium veggie broth 3 tablespoons organic, grass fed butter or organic ghee (use grapeseed oil for vegan version) 3 green onions, diced 2 ears sweet corn, corn cut off cob raw (Substitute 1 additional zucchini or other veggie of choice if corn-free) 1/2 bunch asparagus, cut into 1 inch pieces 1 small zucchini or yellow squash, cut into 1/2 inch square cubes 1/2 cup sugar snap peas, cut in halves 1 bunch fresh basil, diced ½ teaspoon salt, divided ½ teaspoon ground black pepper, divided ¼ cup soft cheese like goat or feta (optional- for dairy free version use 2-4 tablespoons nutritional yeast instead) 2 tablespoons lemon zest (about 1 ½ lemons) 4 tablespoons lemon juice (about 1 ½ lemons) 1 clove garlic, minced 1 tablespoon honey or agave Directions:
Enjoy! ~Billie & Jen Grain Free. Gluten Free. Dairy Free. Vegan. Low Sugar. Low Carb. Paleo. Delicious. I love the combination of lemon and berries - the tart and sweet pair perfectly to give your mouth a refreshing, delicious bite. I first made these cookies a few weeks ago as I was coming off our 4 Week Spring Cleanse. I wanted to treat myself to a sweet dessert but not overindulge. I browsed the fridge and pantry and these beauties were the result:) Want to know the best part? They only have 5.5 grams of sugar and under 9 grams of carbs per cookie!
After my first bite I was in love, and so was the rest of the family apparently because they disappeared in a few days! Firm on the outside and soft in the middle with a delicious berry center, these cookies may become your new summer favorite! They would be a perfect treat to put out for a baby shower, wedding shower, graduation party or BBQ. I hope you enjoy these as much as we do! Lemon-Berry Tart Cookies (PRINT RECIPE) Makes 3 dozen cookies Ingredients: 2 1/3 cups blanched almond flour 3 tablespoons coconut flour ½ cup honey or agave ¼ teaspoon sea salt ¼ cup coconut oil, melted then cooled slightly before adding to batter Zest and juice of 2 lemons 1 tablespoon water 3-4 tablespoons organic, no sugar added berry jam of choice (raspberry, strawberry, blueberry, etc) Directions:
Yum, yum, yum! ~Billie Grain Free. Dairy Free. Soy Free. Low Carb. AMAZING! This is one of my favorite meals, hands down, so I'm very excited to share it with you! Now that Spring is in full swing and I can get my hands on some fresh, organic basil, zucchini and tomatoes - I just had to whip up a batch of pesto and make this recipe this week! I LOVE pesto - its a really versatile, healthy condiment that you can use as a sandwich spread or as a sauce/light accent of flavor to sauteed or roasted vegetables, poultry, fish and even some cuts of red meat.
This meal is also one of the meals in our 4 Week Detox Diet and I'm just about to start week 4 so the timing was perfect. This dish melts in your mouth and fills you up - its packed with healthy fats and nutrient dense ingredients and is bursting with super food flavor! While many traditional pesto's use pine nuts, we designed this recipe around walnuts which are loaded healthy fats and have left out the Parmesan cheese - trust me, you won't even miss it in this dish! Like many of the meals in our 4 Week Detox Diet/Spring Cleanse Eating Plan this meal will become a family favorite that you will enjoy regularly for a weeknight meal or dinner party! Check it out friends... Walnut Pesto Chicken with Zucchini Noodles & Roasted Tomatoes (PRINT RECIPE) Serves 4 Ingredients: 3 cups fresh basil 1/3 cup raw walnuts 2 cloves garlic ½ teaspoon salt ¼ cup extra virgin olive oil 1 ½ pounds of organic, free range chicken breasts, sliced into 2 inch long and ½ inch thick strips 4 medium to large zucchini 1 cup cherry tomatoes, halved 2 tablespoons, divided, plus one teaspoon grapeseed oil ½ teaspoon dried oregano Pinches of salt and pepper ¼ cup Parmesan cheese, shredded (optional for those who are dairy eaters - but you won't miss this ingredient if you are dairy free - I promise!) Directions:
TIME SAVING TIPS: You can make the pesto ahead of time - it will stay good in the fridge for up to 3-4 days - I always make a double batch and place half in the freezer in an airtight container to unfreeze for another meal down the line. The top of the pesto will brown a bit if you make it ahead of time -this is normal, just give it a good stir and you will see the rest is a fresh, bright green color. Additionally, you can spiral cut your zucchini noodles, let them sweat out their moisture and then place them into a container in the fridge 1-2 days in advance. Some grocery stores like Whole Foods even sell pre-spiraled zucchini noodles as well to save you time. You can also use leftover pesto chicken (if you didn't devour all of it!) inside a wrap or mixed into a romaine or arugula salad with fresh tomatoes and veggies for an awesome lunch! Enjoy! Eat. Drink. And Be Happy Friends. ~Billie In years past I was someone who avoided any "weird looking", unidentifiable vegetables in the grocery store...I rarely ventured outside my comfort zone of spinach, romaine, potatoes, onions, carrots, broccoli, green beans, and asparagus and never touched vegetables like fennel. To me, fennel looked like an onion, celery, and dill all mixed together and I had no idea how to cut it, prepare it, or what it would taste good paired with. Over the last few years, I've learned about how to cook with it and I have to say I really fell in love with this weird little vegetable not only for its ability to bring a unique flavor to dishes, but also because it boasts some amazing health benefits.
So...this week's What's That?! Wednesday post has been dedicted to the Health Benefits of Fennel and how to incorporate it into your diet. It will hopefully get you more familiar with fennel and/or brave enough to try it out if you have not already incorporated into you diet. Health Benefits of Fennel: This crunchy and slightly sweet vegetable gets it origins from the ancient Roman and Greek empires who used it regularly for medicinal remedies. It is still highly used in Mediterranean and Italian cuisines and is now grown in several countries, including the U.S. It has three parts, each with its own unique nutritional benefits: the crunchy, bulbous, pale green root; feathery fronds that look like those of dill; and seeds inside the butter-yellow blossoms of the mature plant. While fennel boasts several health benefits, here are a few that stand out for me:
How to Cut it: If I've convinced you to try it, then the next step is how to cut it. Martha Stewart is my "go-to" when it comes to understanding how to cut and prepare fruits and vegetables that I'm not familiar with. Here is her short video on How to Cut a Fennel. Watch it once or twice and you will be a pro in no time. I like to use either a chef knife or mandolin to get the fennel thinly sliced. FYI -You can use the 'dilly like" fronds to garnish a dish or mince up and toss into a salad. FYI - Fennel is in season in late fall through late Spring. How to Cook & Prepare it: It is in the same family as parsley, dill, coriander, and carrots and is know for having a "black licorice" taste when eaten plain and raw - which I hate! But a little culinary secret is that when it is roasted, sauteed, or marinated in citrus juice a whole new array of lovely flavors emerge with no sign of the black licorice taste at all. I promise! Roasting is one of my favorite ways to cook veggies so I decided to incorporate some roasted fennel in our Spring Pea Salad with Roasted Fennel & Grilled Chicken. Or if you are a vegetarian or vegan, try our Spring Pea Salad with Roasted Fennel & Chickpeas. These recipes are a great way to be introduced to this vegetable and even won over my husband. I like to eat a simple raw fennel salad of fennel and celery, both thinly sliced with some freshly squeezed lemon juice, a pinch of salt and some fresh dill. Just remember to pair your fennel salads with a citrusy vinaigrette. For a more savory dish, fennel is excellent baked in 'scalloped potato' type recipe with some white sweet potatoes -YUM! Add other casserole ingredients to your liking and some orange zest and a splash of orange juice before baking it as well to help round out the flavor profile. What are your favorite ways to enjoy fennel? We'd love to hear your comments below. In good health, Billie & Jen Vegetarian. Vegan. Dairy Free. Soy Free. Super Tasty. A short list of fresh ingredients and about 30 minutes in the kitchen will give you this beautiful and delicious Spring/Summer side dish. I tossed this together last week and was so happy with the flavor profile, I just had to write up this recipe and get it up on the blog for you because I know you will enjoy it all season long!
Asparagus & Shallot Tossed Quinoa (PRINT RECIPE) Serves 4 Ingredients: ¾ cup dry quinoa 2 tablespoons grapseed oil 1 large or 2 small shallots, finely chopped 3 cloves garlic, minced 1 bunch asparagus, trimmed and cut into 1 inch pieces 2 Roma or plum tomatoes, seeded and chopped Heaping ¼ cup freshly chopped basil ½ teaspoon sea salt ½ teaspoon ground pepper or lemon pepper Directions:
TIP: Jennifer and I make our quinoa in large batches, then freeze it into 1-2 cup serving sizes so that we can defrost it the day of and use it in our meal without having to make it each time. For this recipe, that cuts down on about 15 minutes of time and allows you to get dinner on the table faster. Let us know what you think. ~Billie & Jen Grain Free. Dairy Free. Soy Free. Low Carb. So Delicious. This recipe leads with whole food ingredients like freshly chopped rosemary, raw walnuts, and green onions and its creamy consistency will melt in your mouth. I like to enjoy this chicken salad in a lettuce wrap but if you'd like to add some grains to this meal, toss it into a sprouted grain tortilla, wrap, or whole grain sandwich bread.
It's a perfect fast meal to enjoy on a weeknight and makes for great leftovers for lunches during the week. Each time I make this for my family or friends, I get rave reviews and now I'd like to share it with you... Rosemary Chicken Salad Wraps (PRINT RECIPE) Serves 4 Ingredients: 1 ¼ -1 1/2 pounds organic, free range chicken breast, sliced into ½ wide, 2-3 inch long strips 1 tablespoon grapeseed oil 3 scallions, diced 1/3 cup mayonnaise made from cage free eggs and olive oil 1/3 cup raw walnuts, chopped 1 ½ teaspoons fresh rosemary, chopped 1 ½ teaspoons Dijon mustard ¼ teaspoon salt ¼ teaspoon black pepper 8 butter or large leaf lettuce cups Directions:
Hope you enjoy this recipe as much as I do! Let me know what you think. ~Billie |
Billie Shellist, FDN-P
I practice functional nutrition, an approach that allows me to look at your entire health history and help you find the "root causes" of your chronic health complaints. This cuts out the trial and error process and helps you get real symptom relief and resolution! Food is medicine and knowledge is power -I hope you enjoy my anti-inflammatory recipes which are gluten, dairy, and soy free as well as very low grain and sugar. If you'd like to heal from the root cause(s) of your chronic symptoms, try starting with a complimentary 15-minute consultation. Click here to request your free session. |