In this week's What's That?! Wednesday post, we are excited to talk about one of our favorite "food as medicine" ingredients...Raw Apple Cider Vinegar! This food comes from apple juice has been fermented into hard apple cider, then fermented a second time to get the final product we lovingly call apple cider vinegar (ACV).
In order to receive all the medicinal benefits this food has to offer, we suggest you choose an apple cider vinegar that is organic, raw, unfiltered, and unpasteurized - our go to brand is Bragg's Raw Apple Cider Vinegar and it is sold in most grocery stores, health food stores, and online. While there are probably 30 or more uses for this amazing product, today I'm only sharing the ones that I've personally experienced myself. 5 Amazing Uses for Apple Cider Vinegar
There are many other published uses and benefits for ACV, but these are my personal favorites that I've discovered and use regularly. If you've never used this product before, you may want to consider all it has to offer. How else do you use apple cider vinegar? We'd love to hear your comments below! ~Billie & Jen
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Vegan. Gluten Free. Grain Free. Soy Free. Low Sugar. I think salad dressing is one of the big pitfalls of many diets. Many folks think that if they are eating a salad, they have a made a healthy choice. But what ingredients are lurking in most salad dressings? Bottled and restaurant dressings are often filled with GMO ingredients, extra sugars or fake sugars that increase cravings and signal your body to store fat instead of burn it, and tons of extra calories. Not a great combination when you are trying to lose weight or maintain a healthy weight.
For this reason we suggest making your own salad dressings and the good news is that it's easy to do. Head on over to our blog, Fast & Healthy Homemade Salad Dressings, to learn more about the basics of making your own dressings, plus get 3 easy go to recipes. We are excited to share this apple cider vinaigrette recipe-it is one that I make every week because it's very versatile and goes well with many types of salad ingredients. I make a double batch at the beginning of the week and use it on my lunch and dinner salad greens most days. Raw apple cider vinegar has many health benefits and tons of uses outside consumption. Click here to learn our favorite 5 Ways to Use Apple Cider Vinegar. Apple Cider Vinaigrette (PRINT RECIPE) Makes about 4 servings Ingredients: 4 tablespoons olive oil or flax seed oil 2 tablespoons raw apple cider vinegar (I like Bragg's brand) 1/2 tablespoon Dijon mustard 1/2 tablespoon pure maple syrup/honey/agave ½ teaspoon sea salt 1/4 to 1/2 teaspoon ground pepper (optional) Directions:
Enjoy! ~Billie & Jen Another blog you might like... Have you ever baked with coconut flour? It's a great grain-free, gluten free, and low carb flour that can be used as a substitute for regular flour or other gluten free flours for those on a grain or gluten free diet or those looking to reduce their carbohydrate intake. It is a flour made from dried coconut meat and is a natural byproduct of making coconut milk. So in this week's What's That?! Wednesday post, we'd like to share some of the Health Benefits of Coconut Flour and 4 Tips for Baking With Coconut Flour.
Gluten & grain free diets are recommended for the increasing number of people who are being diagnosed with food sensitivities, chronic autoimmune diseases, or those with weight loss resistance or hormone imbalances. This flour happens to be one of my favorite flours to work with because it is high in fiber and virtually carbohydrate free, plus it naturally has a sweeter taste than other flours so it's a natural pairing for baked goods! The extra fiber really fills you up, so you eat less and feel more satisfied which is always the goal, especially when it comes to treating yourself to some baked goods, right?! And you know I cannot write a blog about a food item without sharing some "food as medicine" facts...so here are some of the other... Health Benefits to Consider When Choosing to Bake with Coconut Flour: 1. Coconut four is high in manganese which supports healthy nervous system function, helps maintain good bone health, supports thyroid function, and helps to maintain proper blood sugar levels. WOW - super important! 2. Coconut flour is a great source of lauric acid, a healthy, saturated fat that promotes good immune health and assists in lowering inflammatory responses in the body when combined with the right amounts of other healthy fats. 4 Tips for Baking with Coconut Flour: 1. A little bit of coconut flour goes a long way! Because coconut flour is about 60% fiber, it attracts liquids and fats and will expand significantly. This means you CANNOT substitute the same amount of coconut flour in a recipe that calls for brown rice or whole wheat flour. It will be VERY dry and crumbly and will most likely burn and you will not be happy with your coconut flour baking experience. A good general rule is about 20-25% of the amount you would use of regular flour, for example; use 1/4 cup coconut flour if the recipe calls for 1 cup brown rice or all purpose/whole wheat flour. 2. Coconut flour works best when baked with plenty of organic eggs and liquids. You will notice that most coconut four recipes use lots of eggs, for any recipe using more than 1/2 cup flour, you will generally need 4-6 eggs and at least 1 cup of liquid (like coconut milk, almond milk, hemp milk, regular whole milk, or melted coconut oil). If you are sensitive to eggs or follow a vegan diet, stick with recipes that use a small amount of coconut flour (like under 1/4 cup) and those that typically call for 2 eggs or less. You can use your standard egg replacements (chia seeds + water or ground flaxseed + water). You will also want to increase your liquid fat content in vegan recipes that use coconut flour, so I recommend coconut oil as the best choice to achieve this. 3. Add natural liquid sweeteners to your coconut flour baked goods for a long lasting moist texture. Because coconut flour really "soaks up" the fat and moisture, I love to add natural liquid or pureed fruits to my coconut flour baked good recipes. Some of my favorites include: honey, 100% pure maple syrup, organic apple sauce, 100% pure pumpkin or squash puree, or some mashed bananas. 4. Coconut flour is best in softer baked goods. Coconut flour used by itself is not great at developing a crispy texture because of the amount of moisture it can hold, so it is best used in: pancakes, waffles, muffins, cakes, and quick breads. You can also incorporate some baking powder combined with lemon juice or apple cider vinegar to help get some more of a rise in your baked goods. To make cookies or anything requiring a crispy texture, I'd suggest mixing coconut flour with other flours and only have it be 20% or so of the total flour used in the recipe. If baking with coconut flour is new to you, I would suggest starting with some already developed recipes and then as you get more comfortable, and begin to enjoy baking with coconut flour, you can experiment with converting your favorite recipes. Here are a few of my favorite coconut flour recipes to get you stared: Grain Free Banana-Cinnamon Waffles Raw Coconut Snack Balls (Under 6 grams of carbs & 3 grams of sugar per serving) Mini Honey-Lemon Muffins (Under 6 grams of carbs & 4 grams of sugar per serving) Lastly, when choosing coconut flour, always choose organic. I'm partial to Nutiva Brand & Let's Do Organic Brand, but Bob's Red Mill or other organic varietals are great as well...go for what's on sale! I often order products like these online to save some money and time. Check out the list of coconut flour products, including the ones I mentioned above, available on Amazon by clicking here. I also recently started to use Thrive Market for some products as well and have been very happy with their service...check that out by clicking here. Please share your comments, questions, and favorite recipes with us below. Happy Baking! ~Billie Grain Free, Dairy Free, Soy Free & Low Carb Hey friends...I'm back to share a new recipe with you...one that I know you are really gonna love! It's been about 2 months since I've been able to spend time in my kitchen experimenting with some new recipes and my soul has been craving it big time!
This weekend I finally made it back into the kitchen for some of my favorite, "creative cooking and baking time"....aah...cooking, baking and eating whole foods really feeds my soul as much as my body. Now it's time to share a new recipe that will hopefully fuel your soul and body as well. I instantly fell in love with these muffins after the first batch- a great, fresh treat for Spring. These would be a perfect addition to your Easter Sunday or Mother's Day Brunch spread. These little muffins use coconut flour as their base, you can learn more on our blog post: 4 Tips for Baking with Coconut Flour . They are light weight, grain-free, and low in carbs & sugar...a perfect treat in the perfect size for anyone following a paleo style or low carb diet. In fact they are under 6 grams of carbs and 4 grams of sugar per serving and super easy to make. Check it out... Mini Honey-Lemon Muffins (PRINT RECIPE) Makes 20 mini muffins or 12 regular size muffins Ingredients: 6 organic, pastured eggs ½ cup unsweetened coconut milk (You can substitute your favorite milk instead if you prefer.) ¼ cup + 1 heaping tablespoon honey or agave 1 ½ teaspoons vanilla extract ¼ cup coconut oil, melted & divided Juice and zest of one lemon Heaping ½ cup coconut flour ¾ teaspoon baking power ½ teaspoon salt Directions:
The lemony flavor gets stronger after they cool and ever more so the next day. These will stay moist in an airtight container for up to 4 days on your counter top if they last that long. If you'd like a richer taste, trying spreading on a little organic, grass-fed butter or ghee and drizzle some extra honey. Let me know what you think. Happy Baking! ~Billie Grain Free, Gluten Free, Dairy Free, Soy Free, Low Carb, Anti-Inflammatory Meals. This is one of my favorite entree salad recipes because it is super hearty and filling. It is loaded with nutrient dense, whole food ingredients and clean protein and you will love the flavor profiles it brings. This salad also keeps well (even dressed) for leftovers for a couple of days.
If red cabbage isn't the most popular vegetable at your house, try mixing in some firm, light greens like romaine. Shred them like you would when making tacos and mix into cabbage as desired. I tried this trick recently on my step-dad who HATES cabbage and he ate the whole plate! The "pre-marinate" and dressing helps the cabbage to become softer to chew and less bitter - I've converted many non-cabbage eaters to cabbage lovers with this salad! it is a must try for sure friends! Chinese Chicken Salad (PRINT RECIPE) (PRINT ANTI-INFLAMMATORY VERSION) Makes 4 servings Ingredients: 1 ¼ pound organic, free range chicken breast, thinly sliced into ¼ inch strips 2/3 a medium head red cabbage, very thinly sliced 2 medium carrots, shredded 5 green onions, green and white parts, diced 2-4 cups hard lettuce like romaine (shredded) (optional) 5 tablespoons coconut aminos (substitute gluten free or regular soy sauce or tamari here) 2 tablespoons honey or agave, divided** 2 cloves garlic 1 ½ inches fresh ginger, peeled and sliced 1/3 cup cilantro, tightly packed ¼ cup creamy natural almond butter (can substitute creamy natural peanut or sunflower seed butter here) 2 tablespoons fresh lemon or lime juice 1 tablespoon coconut oil, divided 1 ½ tablespoons sesame oil 1/3 cup almonds, chopped **For a more anti-inflammatory version, you can decrease honey to 1 tablespoon total or substitute a few drops of dark liquid stevia instead here is you are avoiding sugar all together or are doing a detox diet or gut repair protocol. Directions:
Enjoy! ~Billie Gluten Free. Vegan. Soy Free. Antioxidant Packed. Full of Flavor. This meal is bursting with antioxidants and packs a flavorful punch - these little patties pair perfectly with your favorite mixed greens, sliced raw veggies, and our dairy and soy free Creamy Thai Vinaigrette Dressing. One of the things I like to do to keep healthy eating easy and make sure I stay on track with my diet is to make 1-2 dishes at the start of each week that I can use as quick lunches. I generally eat a raw lunch of salad and veggies with either a clean protein added like organic chicken or wild caught salmon or a serving of healthy grains or carbs like quinoa, sweet potatoes, or legumes.
When I make these patties, we eat them one night for dinner and then use leftover patties as a healthy and quick lunch option. They also make a great appetizer to put out at your next social gathering! Curried Sweet Potato & Quinoa Patties with Creamy Thai Vinaigrette Dressing (PRINT PATTIES RECIPE) (PRINT DRESSING RECIPE) Makes 12-15 patties, Serving size is 3-4 patties Ingredients: 2 small sweet potatoes, peeled and diced 3/4 cup dry quinoa 2 cloves garlic, minced 1 small sweet onion, finely chopped 1 tablespoon coconut oil, melted 1 teaspoon salt 1 teaspoon pepper 1 tablespoon paprika 2 tablespoons all purpose, brown rice, or quinoa flour 2 teaspoons cumin 2 teaspoons curry powder 2 teaspoons dried oregano 2 cups mixed greens of choice (I used arugula here, use your favorite seasonal green!) Other salad veggies; we recommend sliced red peppers, shredded carrots, chopped avocado, and scallions. Creamy Thai Vinaigrette Dressing Ingredients: 1 ½ tablespoons peanut, almond, or sunflower butter 3 tablespoons full fat canned coconut milk* 2-3 tablespoons cilantro 1 tablespoon soy sauce, tamari, or coconut aminos 1 tablespoon apple cider vinegar 1 tablespoon fresh lime juice 2 teaspoons honey or agave 1 clove garlic, minced 1-inch piece of ginger, peeled and chopped ¼ teaspoon salt ¼ cup olive oil 2 tablespoons sesame oil Directions:
Happy Eating! ~Billie and Jen Did you know that adding a few simple, natural ingredients to your relaxing bath time can have a powerful affect on the way you feel? It's true, in fact your skin is the largest organ in your body and facilitates over 60% of all the body's cleansing activities. A cleansing detox bath can not only decrease stress and anxiety, but it can also assist to decrease joint pain and muscle aches, reduce swelling and inflammation, heal irritated skin, improve circulation, replenish electrolytes, and much more.
So in this week's edition of What's That?! Wednesday we will be sharing our knowledge and experience about the best ways to do a detox bath as well as what types of baths may be best for what aliments. I personally never used to be someone who took baths...loved the hot tub, not so much the bath tub. But when I started to understand how it could help me feel better and relieve some pain, I became a "bathing believer". Now I hop in a few times per week with my favorite guided mediation or some calm spa-like music and get my relax and detox on! During the last several years as I've battled chronic Lyme disease, I've experimented with and researched all types of home detoxification remedies and found that baths are one of the most effective ways to detox and a good use of my time and energy. Some Detox Bath Basics:
4 Natural Detox Bath Recipes: 1. Salt Baths Very relaxing...this recipe is best for decreasing the swelling of joints or injuries, and reduce muscle spams and tension. It also helps to balance electrolytes and replenish magnesium to promote better circulation and heart health. Recipe: 1/2 cup sea salt 1/4 cup natural baking soda* 1-4 cups Epsom salts (magnesium sulfate) or 1/2 cup BATHERAPY Product** 8-10 drops of 100% pure peppermint or lavender oil (optional) Add ingredients to hot bath water and use your hands to churn the water and help dissolve. Bathe for 30 minutes. *You could also try 1 cup food grade hydrogen peroxide instead of baking soda in this recipe. **This product has essential minerals like magnesium and adds Siberian Fur Essential Oil to help you overcome feelings of exhaustion after a bath. 2. Clay Baths: Bentonite clay is a powerful detoxification ingredient and has become one of my favorite home remedies. This clay is great for overall detox and specifically unique in that it binds to heavy metals and helps to pull these toxins out of our body. It also makes a great skin mask... Bonus Detoxifying Skin Mask Recipe: Mix 2 tablespoons water or raw apple cider vinegar with 1/4 cup bentonite clay together until a thick mask in made, add more water or ACV if needed to thin consistency. Then apply evenly to a clean face, avoiding the eyes. Leave on for 8-10 minutes (no longer - it will turn your skin very red if you leave it on) and wash off with a hot wash cloth followed by a splash of cool water. Follow with moisturizer. Repeat up to once per week. TIP: Do not use a metal spoon or bowl to mix your mask. I like to use a small silicone spatula and glass bowl. Clay Bath Recipe: 1/2 cup sea salt 1/2-1 cup bentonite clay (I use Aztec Secrets Indian Healing Clay - on amazon.com & some natural food stores) 1/2 cup raw apple cider vinegar 8-10 drops 100% pure lavender oil (optional) Combine clay with apple cider vinegar and 1 cup hot water. Mix well to combine and do your best to smooth out clumps of clay. Start your bath, add sea salt when 1/2 full , then add the bentonite clay-vinegar mixture to the bath, give it a good stir and get in. For an extra detox effect, you can rub any remaining clay clumps evenly onto skin as you soak in the tub. Don't leave the clay directly on your dry skin for longer than 10-15 minutes or your skin will turn quite red. Just soak in the clay-infused tub and relax for 30 minutes or until water starts to cool. 3. Apple Cider Vinegar Baths: Adding raw apple cider vinegar (ACV) to your bath can help to pull uric acid from your joints to reduce pain and swelling, which is one of the main contributors to chronic joint inflammation. Since ACV is a natural anti-fungal, anti-microbial, and anti-viral, this recipe can also help to relieve symptoms of chronic candida and/or yeast infections, fungal toenail infections, and general skin irritations. Recipe: 1 1/2 to 2 cups raw apple cider vinegar (I use Bragg's brand) 8-10 drops 100% pure organic lavender oil (optional, but recommended to overcome the strong vinegar smell) Add apple cider vinegar and several drops essential oil to a full, hot bath, climb in, relax, and enjoy. Bathe for 30 minutes or until water starts to cool. Avoid showering for 6-8 hours afterwards, if possible. 4. Ginger Bath Recipe: Can be especially helpful during a cold, flu or other illness to relieve congestion and ease muscle aches and pain. Add 1 tablespoon ground ginger to your hot bath tub, climb in, breathe deeply and enjoy! Bathe for 30 minutes or until water starts to cool. I often combine the ginger bath with the salt bath...try it out. Relax, detox, and heal, dear friends. Please share your detox bath questions, experiences, and recipes here if you are inspired to do so. Also, for related information, check out our 4 Week Detox Diet Program. This program can help you re-set your metabolism and get your body into fat burning mode, get rid of excess weight, say goodbye to digestive distress like constipation, bloating and heart burn, and improve your energy! 28 days to change the way you feel...check it out here. **We are licensed holistic health practitioners, but we are not physicians. Advice in this article is intended to be informational only and is based on our personal experience and education. We always recommend speaking with your physician, especially if you are being treated for a specific ailment, before beginning anything new. In good health, Billie & Jen My favorite warm beverage of choice on a cold day is a chai tea latte - hands down! I love how the spicy and sweet flavors come together to make each sip of the beverage satisfying and whimsical. Prior to making some really big changes to my diet about 4 years ago, I would swing through a Starbucks a few times a week and get a soy chai tea latte - usually a grande which adds up to 240 calories and 43 grams of sugar - WOW! YIKES! Not to mention, I was dropping around $80 a month on these high calorie/high sugar drinks. Sound familiar?! Hopefully now that I've confessed my chai tea latte sins...you will feel more comfortable to admit your sweet Starbucks beverage splurge.
These days when I need to get a fix, I will occasionally splurge and buy the Tazo Chai tea concentrate (or similar) and mix it with unsweetened almond milk. It's one of my favorite treats and about once a week I will gladly blow my entire sugar allowance for the day to have my chai tea. Recently I started experimenting with making my own chai tea concentrate and after several batches, developed this fabulous recipe that I think comes pretty close the boxed chai concentrates but with a bit less sugar. YAY! This recipe comes in at only 77 calories and can be sugar free for a one cup serving size. OH YES! Take a peek... Chai Tea Latte (PRINT RECIPE) Makes 10 servings; Serving Size: 1/2 cup tea concentrate + 1/2 cup milk of choice Ingredients: 8 cups filtered water 2-inch piece in ginger root, peeled and chopped 3 cinnamon sticks ½ teaspoon whole black peppercorns 20 whole cloves 7 cardamom pods, gently smashed with the flat of a knife* 3 whole star anise* 1 heaping teaspoon nutmeg 1 teaspoon organic vanilla extract Zest of one orange 10-12 bags of black tea, preferably Darjeeling (depending on how caffeinated you want it) ½ cup organic honey or agave (for a sugar free option - substitute 4-6 drops of dark liquid stevia to each latte) Directions:
This recipe makes a pretty big batch...so if you are making this for one or two people, I suggest cutting it in half so that you can go through the tea within the 7 day window. **Whole cardamom pods and star anise can be pretty tough to find in a regular grocery store, but almost all natural food stores will carry these spices. Enjoy, friends! ~Billie Grain Free. Paleo. Dairy Free. Soy Free. This recipe is 'DA BOMB! I've had several non grain-free/gluten free people try these and come back for THIRDS! I know the cashews in the ingredient list may throw you off...but just trust me on this one. Using coconut flour and cashews as our base cuts over HALF of the sugar and carbs compared to using whole wheat or white flour.
My husband begs and pleads for these waffles most every weekend- he LOVES them! But, since I'm on a low sugar diet right now, I only give in about once every 6-8 weeks:) These are an excellent special treat every once in awhile on a lazy weekend morning and I know you will love them too. Grain Free Banana-Cinnamon Waffles (PRINT RECIPE) Makes 8-12 waffles depending on the size of your waffles Ingredients: 3 large organic, pastured eggs, at room temperature 1/2 cup unsweetened coconut milk or regular whole milk (if you eat dairy) 2 tablespoons maple syrup 3 tablespoons coconut oil, melted (plus a little for greasing) ½ teaspoon pure vanilla extract 1 cup raw cashews 3 tablespoons coconut flour ¾ teaspoon baking soda ¼ teaspoon salt ¾ teaspoon ground cinnamon 1 ripe banana, peeled and mashed Directions:
I know you will enjoy these, so get to it! And share, like and comment if you are inspired to do so! ~Billie Grain Free. Vegan. Paleo. Low Carb. Low Sugar. Super Good. Macaroons may seem like they would be tough to make, but it only takes six simple ingredients and little bit of time to make these delectable and beautiful treats. Each bite is slightly crunchy on the outside and soft and moist on the inside. YUM...writing this blog is making me want to eat another one.
Instead of using sweetened condensed milk like most macaroon recipes do, we substituted a can of full fat coconut milk and some honey that we boiled down to make a thicker, sweeter milk. It is similar enough to sweetened, condensed milk but with healthier fat and a cleaner sugar choice...and it really pulls these treats together nicely! If you are on a low or little to no sugar diet like I am, these beauties fit the bill. They are under 5 grams of sugar and 8 grams of total carbs per serving, making them a great low carb dessert for your holiday, special occasion or for when a sweet tooth strikes. A must try for anyone wanting a simple, elegant dessert that is light on sugar and carbs. If you like this dessert and want more recipes like these, check out my Anti-Inflammatory Diet Holiday Cookbook, with 24 more additional recipes that are low sugar, paleo, mostly grain free, dairy free, gluten free, and soy free. Dark Chocolate Drizzled Coconut Macaroons (PRINT RECIPE) Makes about 18 macaroons Ingredients: 1 (14-ounce) can full fat coconut milk ¼ cup raw honey or agave 2 cups unsweetened shredded coconut ½ teaspoon vanilla extract Pinch of salt 1 (3-ounce) dark chocolate bar Directions:
Enjoy friends! ~Billie & Jennifer This weeks What's That?! Wednesday post is dedicated to one of my passions: managing inflammation through food;one of the coolest ways to see the effects and benefits of using food as your medicine. Food is information...information that is washing over our genes after each bite and providing (or not providing) our body with the nutrients it needs to heal and maintain daily bodily processes.
As many of you know, I've been in treatment for late stage chronic Lyme disease for a little over a year now. I've made some great progress, but this disease is a beast and I still have about 50% of the way to go back to full health. Like most people trying to heal and recover from a long term chronic illnesses, making that progress has taken a daily dedication of significant time to my physical and emotional health and well being. One of the areas that I dedicate lots of time to each day is making my own healing foods, medicines, and meals in batches. I find that this is one of the best ways I can use the little amount of energy I have each day. It is time well spent as it helps to reduce and manage my daily, and sometimes debilitating inflammatory symptoms including: decreasing my joint and muscle pain, increasing my energy and mobility, maintaining good digestive health, and improving my mood- just to name a few. Today, I'd like to share a recipe for a soothing anti-inflammatory tea that I started making this year - it is one of my mainstays in managing inflammation and maintaining gut health. This tea combines turmeric (also know as curcuma longa/curcumin) and ginger - foods that are both at the top of list when it comes to being packed with highly anti-inflammatory and healing properties. In fact, a study out of UCLA showed that daily curcumin intake significantly reduced 'brain plaque' and neural inflammation as well as improved memory in rats. Other studies have shown that turmeric and ginger both have several broad anti-inflammatory and anti-cancer properties. So, what's the best way to get these healthy roots into your body? Why not take a lesson from a group of folks that have the worlds longest average lifespan...the Okinawans who drink turmeric tea liberally each day and have an average lifespan of 81.2 years old. Very cool! You can drink this tea daily to help reduce inflammation in your joints, alleviate muscle aches, calm digestive distress (nausea, diarrhea, constipation), and assist to reduce overall inflammation in the body. This recipe is super simple. I generally make a double batch, store it in the fridge and reheat as needed. This will last me anywhere between 5-7 days or so if I have 1-2 cups each day. Here is the recipe... Soothing Anti-Inflammatory Tea Makes 4-5 cups tea Ingredients: 5 cups filtered water 4 inch piece of ginger root, peeled and sliced* 2-3 inch piece of turmeric root, peeled and sliced* 1 lemon 1 teaspoon raw honey or agave (optional) 1/2 teaspoon ground cinnamon (optional)** *Fresh ginger and turmeric roots are best here. Ginger can be found in almost any grocery store these days and turmeric is starting to get more widely available, however I still find that I need to go to a natural grocery store to find turmeric root most of the time. If you cannot find it, substitute 1 teaspoon ground organic turmeric instead. **Cinnamon is known for its powerful anti-acidic benefits, so if you are someone who suffers from acid reflux, I'd recommend adding 1/2 teaspoon ground cinnamon or a cinnamon stick or two to your tea water in the last 5 minutes of simmer time. Directions:
***If you are using this tea as part of a cleanse protocol or are someone who is battling candida, SIBO, or gut parasites, then eliminate the honey all together. What else do you like to add to your teas? Happy Drinking! ~Billie If you are not already making your own bone broth, I'm going to give you several reasons why you should consider starting. Not only is it inexpensive to make, but it's also one of the worlds most nutrient dense foods. Bone broth is packed with highly absorbable forms of calcium, magnesium, potassium, phosphate, sulfur, and a variety of amino acids, as well as collagen, glucosamine, and condrointin. These nutrients support our immune system, calm and heal digestive distress, and nourish our musculoskeletal system just to name a few.
Bone broth has affectionately been referred to as "Jewish penicillin" because of it's amazing healing and health promoting benefits. Did your mom ever make you chicken soup when you were sick? Most of us have had that experience more than a handful of times. It comes of course from generations and generations of people from all over the world making this very traditional healing and inexpensive food for decades and decades. I often consume bone broth for breakfast or as a snack with just some fresh herbs and diced raw veggies of choice. But you can also use it in your soups, stews, casseroles, and much more to add flavor and a boat-load of nutrients to your meal! I started making my own bone broth regularly last year when I started treatment for chronic Lyme disease to help support my gut health while taking antibiotics and to nourish and support my immune system. But the benefits of bone broth go way beyond these two things...check it out... Health Benefits of Bone Broth:
How To Make Bone Broth: Ingredients: 3 pounds organic chicken or turkey bones or carcass** 12-16 cups filtered water or enough to cover all ingredients (depending on how big your pot or slow cooker is) 2-3 tablespoons organic, raw apple cider vinegar 1 large onion, not peeled, quartered 2 stalks celery, quartered 2 large carrots, peeled and quartered 2-3 inches ginger root and/or turmeric root (optional - for an extra Anti-Inflammatory boost!) 1 bunch parsley 2-4 sprigs fresh thyme, tied together kitchen twine Directions:
I like to just add some Pink Himalayan sea salt and fresh parsley and drink it down!! If you've done this all correctly, your broth will most likely gels or congeals after you've had it in the fridge for a half day or so. Don't worry! This is a good sign that your broth is packed with collagen and all the other healing nutrients. Just re-heat and it will go back to a liquid broth consistency. If you can't find bones or don't have time to make broth, you can also make stock, which is has less collagen and gelatin but will still give you lots of protein and minerals in your final batch. For stock, follow the same directions except use a whole chicken or bones with meat on them instead of just the bones. Then you only cook it for 3-4 hours versus 12-24 for the bone broth. If you have more than 3 pounds of bones, this recipe is easy to double and I highly recommend making as big a batch as your pot or slow cooker will allow. You can store broth in a freezer safe container in the freezer for up to 3 months. **You can buy chicken bones, feet, and other organic bones at places like Whole Foods. OR make friends with the butcher at your local grocery store and ask for bones and even feet (the feet have extra collagen). It is also super important to get your bones from an organic bird as these will yield MANY more nutrients and not be contaminated with added hormones or antibiotics. You could also opt for organic, grass-fed and finished beef or lamb bones for a different flavor and nutrient profile. Happy soup slurping friends... ~Billie Last Thanksgiving day I woke up and was confronted with several prepared holiday desserts sitting on my counter top - just staring at me asking to be eaten. Can you relate?! A few years ago, I would have started the day with a slice of pumpkin pie, a cookie, brownie, or something else sweet just because it was a holiday and I felt like I could treat myself.
But these days, I try to avoid sugar, especially first thing in the morning. My experience with myself and my clients is that if you start your day with sugar, your body will continue to crave carbs and sugar throughout the day. This can cause you to overeat or fill up on the wrong types of foods all day long. It can also turn on "fat storage" hormones like cortisol and insulin and tell your body to store fat and not burn it for energy. This can leave you feeling lethargic and a bit slow in the brain - not cool! So instead, I thought I'd try something new in my blender to help me feel like I was getting a "special holiday treat". One of my traditional green smoothies, but with pumpkin puree and holiday spices. The result...AMAZING! So amazing in fact, I had to have one for the next three mornings straight:) And I HAD to get it up on the blog to share with you. Pumpkin Green Smoothie (PRINT RECIPE) Makes 2 smoothies Ingredients: 1 cup spinach 1-1 1/2 cups romaine 1 scoop protein powder of choice* 2 tablespoons ground flaxseed 1 tablespoon almond butter** 1/4 cup 100% pure pumpkin puree 3/4 teaspoon pumpkin pie spice 1/4 teaspoon ground ginger or 1/2 teaspoon grated fresh ginger 1 1/2 cups unsweetened almond milk 1/2 cup - 1 cup ice cubes (depending on how cold and icy you like it) Directions:
Hope you enjoy this just as much as I do! ~Billie *We recommend a protein powder that is low in carbohydrates & sugars and high in protein. Use the 10/15/20 rule—you want 10 or LESS grams of sugar, 15 or LESS grams of total carbohydrates and 20 or MORE grams of protein per serving. Nutritional information assumes you follow the above rule when selecting your protein powder **You can also do sunflower seed butter or just an additional scoop of protein powder if you prefer here. Grain Free. Gluten Free. Anti-Inflammatory. Low Carb. Vegan. Amazing. This soup is my new fall food addiction!! Seriously...I'm not kidding, I've made it three times in four weeks if that tells you anything:) With ingredients like ginger, garlic, curry, and carrots this soup boasts some highly anti-inflammatory properites and super soothing and calming to the tummy. Not to mention it really warms you up on a cold fall or winter day. I highly recommend adding some raw or roasted peptias on top for some extra protein, healthy fats, and energy boosting properties to keep you feeling fuller longer.
You can pair this soup with a nice raw salad for lunch or try it with our Kale with Caramelized Shallots for dinner. This would also make an awesome appetizer or starter course for your upcoming holiday meal or dinner party. I like to serve soups like this in small tea or espresso cups when I'm having a fun, festive dinner party. Whether you consume this soup straight out of the pot or from a cute espresso cup, I know you will love it! Curried Sweet Potato & Carrot Soup (PRINT RECIPE) Serves 4 Ingredients: 1 tablespoon coconut oil 1 onion, peeled and roughly chopped 1 clove garlic, minced 4 large carrots, unpeeled, roughly chopped (about ½ inch pieces) 1 small-medium sweet potato, peeled and roughly chopped (about ½ inch cubes) 3 cups vegetable broth 1 (15-ounce) can full-fat coconut milk 1 tablespoon freshly chopped ginger root 2 teaspoons mild curry powder (optional) (Substitute ground turmeric for an anti-inflammatory boost) ½ teaspoon salt ½ teaspoon pepper Garnish: Fresh herbs, pepitas, sunflower seeds, and/or chili flakes Directions:
Enjoy Friends! ~Billie Did you know cranberries are ranked at the top of the list for fruits with the highest antioxidant and phytonutrient health promoting capabilities? It's true...they are right up there with blueberries, go-gi berries, and acai berries. There is strong data that shows cranberries help in urinary and bladder health, cardiovascular health, and even have lots of anti-cancer benefits. In fact, historians believe that cranberries made their way into our Thanksgiving tradition because the Native American's not only used cranberries as food, but as medicine! YAY - food as medicine - a group of people after my own heart.
So....since cranberries are not in season for very long...we wanted to take this opportunity to introduce you to the wonderful health promoting benefits of cranberries in this week's What's That?! Wednesday post. Plus you can find a few recipes using cranberries in our Anti-Inflammatory Diet Holiday eCookbook - on sale now! Health Benefits of Cranberries:
SPECIAL NOTE: Check with your physician before adding regular cranberry intake to your diet if you are on cumadin or other blood thinning medications or if you have a history of kidney stones as cranberries can increase urine oxolate excretions, which can promote kidney stones. You can incorporate cranberries into your diet year round with cranberry juice from concentrate, frozen whole cranberries, or even dried, unsweetened cranberries. T'is the season for some savory and sweet cranberry dishes, make sure to check out our Marinated Cranberry Kale Salad for a great seasonal recipe. In Good Health, Billie & Jen Grain Free. Paleo. Vegan. Perfect Holiday Snack. Let's be honest, the holiday season can fill you with lots of empty calories really quickly. Everywhere you turn someone is offering you baked goods, candy, decadent snacks, and more. That's why we wanted to give you a nutrient dense, protein packed holiday snack that you can carry with you or serve at your next holiday gathering. This snack will fill you up and keep you satisfied so you are less temped to munch, munch, munch away at other holiday snacks and treats.
Save your calories for the main meal and try this is a super simple recipe that takes no time at all. Use your favorite combination of nuts and alter the spices to suit your tastes. You can keep these in an airtight container or baggie in your purse or bag for a great on-the-go snack. Store nuts in an airtight container for up to 2 weeks on the counter top. Looking for more clean, delicious holiday recipe ideas? Check out our Holiday Anti-Inflammatory Diet Cookbook, over 24 amazing holiday recipes plus a "Holiday Meal Game Plan". Holiday Spiced Slow Roasted Nuts (PRINT RECIPE) Makes 3 cups/12 servings Ingredients: 1 large egg white, whisked until foamy* 2 tablespoons coconut palm sugar 1 teaspoon salt ½ teaspoon chili powder ¼ teaspoon all spice ½ teaspoon ground cumin 1/8 teaspoon cayenne 3 cups raw nuts of choice like: almonds, cashews, pecans, walnuts, or Brazil nuts Directions:
*You can substitute oil instead of egg white here if you are sensitive to eggs: red palm oil or coconut oil would both work well. GO NUTS!!! ~Billie & Jen Grain Free. Paleo. Vegan & Vegetarian Versions. Brighten up your holiday celebration with this beautiful, antioxidant packed side dish! Remember, color equals antioxidants and this salad is packed full of color, flavor, and nutritional goodness. A great recipe to infuse into your holiday spread, this salad is actually best made in advance because the longer you marinate the salad the better it tastes. We recommend an overnight marinating time for best results.
Need a great seasonal weeknight dinner? You can also make this into an entree salad by adding some Crispy Roasted Chickpeas (see recipe) or even some diced roasted sweet potatoes. Or for you meat eaters out there, a nice piece of broiled or roasted salmon or organic grilled chicken breast on top of this salad makes it into a very filling meal. Either way...you can't go wrong...check it out... Marinated Cranberry Kale Salad (PRINT RECIPE) Serves 4-6 Ingredients: 4 oz fresh cranberries 1/3 cup water 2 tablespoons maple syrup 2 tablespoons apple cider vinegar 1 teaspoon Dijon mustard 1/2 teaspoon lemon juice 1/2 teaspoon salt 1/8 teaspoon freshly ground black pepper 1/4-1/2 cup walnut oil or extra virgin olive oil 8 oz fresh kale (Tuscan/Lacinato works best in this recipe) 1/4 cup dried cranberries/craisins (leave out if following an anti-inflammatory or low sugar diet) 1 cup walnuts, coarsely chopped 1/4 cup thinly sliced red onion Soft goat cheese or feta crumbles (optional) Directions:
Happy Holidays! ~Billie & Jennifer Grain Free. Soy Free. Paleo. Vegetarian & Vegan Versions. With Thanksgiving just around the corner, we thought we'd give you some great holiday planning recipes and side dishes the whole family will love. This is a new recipe of ours that is full of both sweet and savory flavors. If your family typically does candied yams or a sweet potato souffle or casserole, this dish would run in the same category but uses organic apples to sweeten the dish instead of brown sugar, marshmallows, or other processed sugars that are usually a part of sweet potato casserole. I personally like to eat my sugar in the form of dessert and not a side dish, so this is a great dish to help me not overdo the sugar intake during dinner and save some room for dessert!
If you are dairy free, no worries, use our fabulous Hemp Parmesan (as pictured above) instead of regular Parmesan to add some healthy fats and clean protein. This is a flavor combo you will not want to miss! Apple, Squash, Leek Gratin (PRINT VEGETARIAN RECIPE) (PRINT VEGAN/PALEO RECIPE) Serves 6 Ingredients: 3 tablespoons grapeseed oil 2 leeks, white part only, thinly sliced crosswise, washed well and drained 2 tablespoons water ½ teaspoon coarse salt ¼ teaspoon freshly ground pepper ½ cup dry cooking sherry 1 tablespoon chopped fresh sage leaves, plus whole leaves for garnish 1 pound butternut squash, peeled, seeded, and cut into 1/8-inch-thick slices 1 pound organic apples, such as Gala or your favorite, cored and thinly sliced ½ cup grated Parmesan (2 ounces) OR 1/2 cup Dairy Free Hemp Parmesan (PRINT RECIPE) Directions:
Happy November Friends! Enjoy! ~Billie & Jennifer Grain Free. Gluten Free. Dairy Free Version. Soy Free. Paleo. Low Carb. Super Easy & Delicous The sweet potatoes in this dish make an excellent alternative to the traditional flour based pie crust...they provide a sweet taste to match the savory flavors of sausage and sage. Sweet potatoes are loaded with immune boosting antioxidants and make a great friendly carbohydrate choice because they work to stabilize your blood sugar and keep you feeling fuller longer compared to flour or white potatoes. Check out our blog, Health Benefits of Sweet Potatoes, to learn more and grab some other dishes that feature sweet potatoes.
This quiche comes together in under 15 minutes hands-on time and makes for both a great casual breakfast or fancy brunch dish. Big winner in my household and with our guests! Sausage & Sage Quiche with Sweet Potato Crust (PRINT RECIPE) Serves 6 Ingredients: ½ tablespoon coconut oil 1 small to medium sweet potato, peeled ½ pound organic chicken breakfast sausage, thinly sliced if precooked or casings removed & crumbled if raw 1 teaspoon chopped fresh sage (rosemary also works lovely here) 9 organic, pastured eggs 3 tablespoons whole milk (or non-dairy milk) 2 tablespoons gruyere cheese, grated (optional) ½ teaspoon sea salt ¼ teaspoon ground pepper Directions:
Time Saving Tips: You can also do steps 2 through 6 ahead of time, cover and refrigerate. Then add the egg-milk mixture in the morning and pop it into the oven to bake for an easy breakfast or brunch option. This quiche keeps very well in the fridge for up to 4 days and can be reheated for a nice lunch or snack. PRINT GLUTEN FREE VERSION PRINT GLUTEN & DAIRY FREE VERSION Hope you enjoy this as much as we do! ~Billie Grain Free. Gluten Free. Vegan. Paleo. Awesome. Halloween marks the beginning of that time of the year where there always seems to be endless amounts of candy everywhere you go. It's like you cannot get away, right?! It's at work, the kids bring it home from school, it's at social events, and staring you in the face at every check out stand - its plain difficult to avoid. One of my favorite candies growing up was Reese's Peanut Butter Cups. Reese's is a product I refuse to put in my body these days, so instead, when I want to treat myself to a piece of candy I choose Justin's Dark Chocolate Almond Butter Cups and sometimes Trader Joe's Dark Chocolate Peanut Butter Cups - both are amazing and made from much higher quality ingredients than Hershey's Brand.
So I started to think I could just make these myself, get the calories and the sugar down and control my ingredients...and so I did...and found that it is very simple and this recipe and blog are the result. These are 11.7 grams of sugar per serving compared to Justin's and Reese's which are 17 grams and 21 grams respectively. Check it out... Dark Chocolate Almond Butter Cups (PRINT RECIPE) Makes 15-16 mini cups or 8-9 larger cups Ingredients: ¾ cup dark chocolate chips or chopped dark chocolate (60% or higher - I like using 70%) 1 tablespoon coconut oil ¼ cup smooth, all natural, raw almond butter Pinch of sea salt ½ tablespoon maple syrup Kitchen Utensils Needed:** Mini silicone candy molds or silicone mini muffin tray OR regular mini muffin tray with small baking cups to fit inside Directions:
I hope you enjoy this recipe as much as I do. Comment, like and share as it pleases you! Happy Halloween! ~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. |