bellatrix nutrition

Archive for the ‘paleo’ Category

how to soft-cook scrambled eggs

In breakfast, dairy free, gluten free, nutrition and meals, paleo, primal, recipes on July 26, 2012 at 10:07 am

2 -3  large eggs at room temperature
Salt and pepper
1 ½ tablespoons unsalted butter

1. Crack eggs into medium bowl. (Note: to avoid shells falling into your eggs, tap the eggs on a flat surface rather than the edge of your bowl or sink. If a bit of shell does make it into the bowl, scoop it out with the edge of an egg shell – it’s more efficient than chasing it about with your fingers or a spoon).

2. Season with salt and pepper.

3. Whisk until the mixture is frothy and pale yellow, 1 to 2 minutes.

4. Melt 1 T butter in a small nonstick skillet over medium-low heat.

5. Pour in the beaten eggs and quickly start stirring in small concentric circles all around the pan with a heatproof rubber spatula or wooden spoon, making sure to scrape up and incorporate eggs on the bottom and sides of pan.

6. Small curds will start to develop; keep stirring.

7. Once most of the egg mixture is set, drop in the remaining ½ tablespoon butter and turn off heat.

8. Keep stirring to incorporate the butter and serve.

Eat immediately. Serves one.

your ultimate guide to coconut cream frosting (dairy free, gluten free, paleo)

In dairy free, desserts, paleo, primal, recipes on July 22, 2012 at 5:02 pm

I have come across several wonderful recipes for coconut cream frosting for those on a dairy free and gluten free paleo diet. Whether you prefer to use shredded coconut, coconut milk, coconut manna or coconut cream to make your dairy free whipped topping, there’s a recipe here for you.

photo credit: healthylivinghowto.com

Coconut Cream Frosting

The first recipe is made with coconut butter, which is an excellent frosting ingredient. It’s sweet all on its own and can be warmed and whipped into shape quite easily. This recipe uses only a few ingredients and comes together quickly. It’s a perfect complement to a coconut chocolate cake or chocolate valentino flourless chocolate cake.

Adapted from http://gnowfglins.com

This recipe makes enough to frost one double-layer cake.

Ingredients
1 15-16 ounce jar coconut butter or coconut manna, warmed to a blendable texture
1 1/2 Tbsp raw honey, warmed to a blendable texture
1 cup full-fat coconut milk
1 tsp vanilla extract

Preparation

Place coconut butter, honey, and vanilla extract in bowl of food processor. Process until well combined.  Add coconut milk, a little at a time, until frosting reaches your desired consistency. Read the rest of this entry »

cauli-egg sandwich thins [gluten free, paleo]

In breakfast, food porn, gluten free, paleo, primal on July 22, 2012 at 1:41 pm

Egg sandwich with a slice of organic turkey lunch meat on a cauli-egg sandwich thin.

3 cups grated or processed raw cauliflower
3 eggs
1tsp salt
a few grinds of black pepper
1tbsp ground flaxseed or chia seed (optional)

Preheat oven to 450
Whisk everything together very well (using a big whisk or fork)
Place in 1/4 cup mounds on a parchment lined baking sheet sprayed with olive oil
Using your hands shape into flat rounds, like sandwich thins
Bake for 10 minutes, flip and bake another 5

recipe & photo credit: http://www.healthylicious-housewife.com/pages/recipes/?p=recipe&recipe=124

make-ahead breakfast: bacon, egg, and cheese “muffins”

In breakfast, gluten free, paleo, primal, recipes, snacks on July 20, 2012 at 2:17 pm

Salty bacon, sharp cheddar, and light fluffy eggs all speckled with herbs and spices in a handy little cup. Now that’s my kind of a breakfast!

http://www.ournourishingroots.com/make-ahead-breakfast-bacon-egg-and-cheese-muffins/

your ultimate bone broth resource

In beverages, casein free, dairy free, GAPS diet, gluten free, nutrition and meals, paleo, primal, recipes, step by step how to make ... on July 15, 2012 at 11:45 am

Bone Broth, made from the bones of animals, has been consumed as a source of nourishment for humankind throughout the ages. It is a traditional remedy across cultures for the sick and weak. A classic folk treatment for colds and flu, it has also been used historically for ailments that affect connective tissues such as the gastrointestinal tract, the joints, the skin, the lungs, the muscles and the blood. Broth is a valuable food and a valuable medicine. Broth will contain the ingredients that are in bone and cartilage. It is the valuable nutrients from the matrixes of bone and cartilage, which create the substance called broth. These nutrients include: protein, calcium, phosphorus, magnesium, sulfur, fluoride, sodium, potassium, chondroitin sulfate, keratin sulfate, hyaluronic acid, glycine, proline, hydroxyproline, lysine, hydroxylysine

Minerals have three major functions in the body. They provide a structural base for connective tissue like bone. They create electrical potentials allowing for conduction of nerve signals and movement across cell membranes. They act as catalysts for enzymes in physiologic processes. Minerals are essential to life but they are not easy to digest. In the stomach, the presence of hydrochloric acid is necessary to physically break down our food, but also to extract elemental minerals from the food that we’ve eaten. A similar reaction takes place in the making of broth. An acid is necessary to remove the minerals from the bone. This is the purpose of using vinegar (acetic acid) when making broth.

Deficiencies of minerals can be acquired, similar to vitamin deficiencies. Generally there are two ways this can happen, lack of intake in the diet, or lack of absorption in the intestines. Broth can be an excellent remedy for both of these causes of mineral deficiency because it provides easily absorbed extracted minerals, plus promotes healing of the intestinal tract. Unlike vitamins, minerals do not have defining deficiency diseases, but rather a collection of associated deficiency signs, symptoms and diseases. Interestingly, many of the deficiency symptoms of minerals are mood and behavior disturbances. This offers a scientific explanation for broth’s ability to soothe and stabilize. It is reasonable to assume that previous to the development of pharmaceutical mineral supplements, bone broth was an important supply of minerals, especially in the winter when fresh fruit and vegetables are less available, and warm food is preferred. After cooking, the broth will cool and a layer of fat will harden on top. This layer protects the broth beneath. Discard this layer only when you are about to eat the broth.

Resources: How to make Bone Broth:
Making Fresh Bone Stock from Paleo Diet Life Style

Caveman Cuisine Bone Broth by Tony Federico of FED – Fitness in an Evolutionary Direction

Easy Recipe: Mineral-Rich Bone Broth Written by Diane Sanfilippo, Balanced Bites [2011]

How to Make Beautiful BrothBy Joanne Hay, Nourished Magazine [2008]

You can start feeding your baby bone broth as early as 3-4 months of age, and it can be used as a base for making a homemade hypoallergenic infant formula.Bone Broth Benefits:

Very healing and repairing to the GI tract

Helps heal the intestines to prevent and reduce food allergies Helps protein and mineral absorption (great for kids who are dairy intolerant) Helps build strong bones and teeth (loaded with bone building minerals) Helps immune system Nourishes adrenal glands (post-partum moms need adrenal support)Vitamins: Calcium, magnesium, boron, zinc, K2 in bone marrow, peptides (healing amino acids and natural antibiotics), cartilage, collagen, anti-infammatory substances, digestive and gut healing properties, omega-9s in skin and fat, iron, Vit B6, Vit B12, and Vit A in chicken liver.http://foodforkidshealth.com/bone-broth-the-magical-ingredient-for-your-infants-gastrointestinal-concerns/

Making home made infant formula for babies sensitive to dairy formula :http://foodforkidshealth.com/making-home-made-infant-formula-for-babies-sensitive-to-dairy-formula/

Resources for Making Chicken and Turkey Bone Broth

1) Video: Intro to Stocks and Bone Broths by Sarah Pope http://www.westonaprice.org/beginner-videos/stocks-and-soups-video-by-sarah-pope

2) Article: Making Perpetual Bone Broth in Your Slow-Cooker by Jenny McGruthers http://nourishedkitchen.com/perpetual-soup-the-easiest-bone-broth-youll-make/

3) Video: The perfect simmer on your bone broth stock http://www.thehealthyhomeeconomist.com/video-the-perfect-simmer-on-your-stock

4) Article: How to get more natural gelatin in your chicken bone broth stock http://www.thehealthyhomeeconomist.com/the-wonders-of-gelatin-and-how-to-get-more-in-your-stock/

5) Video: Making Turkey Bone Broth from leftover turkey bones http://www.thehealthyhomeeconomist.com/how-to-make-soup-stock-from-leftover/

Making Fish stock and fish bone broth

1) Video: How to make Fish Stock and Fish Bone Broth http://www.thehealthyhomeeconomist.com/video-making-fish-stock/

2) Article: Using Fish Stock for Physical Fitness http://www.thehealthyhomeeconomist.com/optimal-foods-for-physical-fitness-plus-3-recipes/

Videos: Making Beef Bone Stock

1) Video by AnnMarie Michaels http://www.cheeseslave.com/beef-stock/

2) Videos by Monica Corrado http://www.monkeysee.com/play/912-beef-stock-preparing-the-bones

Weston A. Price links: http://www.westonaprice.org/food-features/broth-is-beautiful
http://www.westonaprice.org/food-features/why-broth-is-beautiful
http://www.westonaprice.org/childrens-health/soup-stenance

Other: http://balancedbites.com/2011/04/easy-recipe-mineral-rich-bone-broth.html http://theprimalparent.com/2012/03/20/how-to-make-collagen-bone-broth/ https://bellatrixnutrition.wordpress.com/2012/07/15/your-ultimate-bone-broth-resource/
http://www.thehealthyhomeeconomist.com/stock-vs-broth-are-you-confused/

Supplies: Crock-Pot SCVT650-PS 6-1/2-Quart Programmable Touch Screen Slow Cooker, Stainless Steel

CHEFS Essential Mesh Food Strainer Set

Ball Regular Mouth Jars with Lids and Bands, 16-Ounce Pint Size, 12 Ball Regular Mason Canning Jar 1 Qt., Case of 12

Bragg Apple Cider Vinegar (Organic)

Watts Premier 531130 Filter-Pure UF-3 3-Stage Water Filtration System

from Weston A. Price: Broth is Beautiful Written by Sally Fallon [2000]

Why Broth is Beautiful: Essential Roles for Proline, Glycine and Gelatin Written by Kaayla T. Daniel [2003]

Bone Marrow Written by Sally Fallon [2008] Soup-stenance Written by Jen Allbritton [2012]

Other Bone Broth articles: 
Can Food be Medicine part 1
 by Vanessa, Healthy Living How To

Making Medicine part 2 by Vanessa, Healthy Living How To

How bone broths support your adrenals, bones and teeth Written by OraWellness, guest post on Nourished Kitchen

Bone Broth: Heal Your Gut and Lose Cellulite! by Donna Gates, Body Ecology The nutritional benefits of bone broth:

http://www.soaringcraneclinic.com/Bone_Broth.pdf  The Day After Thanksgiving Turkey Bone Broth: It’s ROASTED TURKEY STOCK day! Break entire turkey carcass into pieces on baking dish with quartered onion (skin on), 3 ribs of celery coarsely chopped, 2 carrots washed, not peeled in 2″ pieces, and some fresh ground pepper. 400 degrees-until very brown (1 hr). Scrape into a large pot with cold water (enough to just cover ingredients). Cover pot, bring to boil, lower heat and simmer 2hrs minimum. Strain. Use or freeze. Don’t salt until you add stock to your other recipes!

References:

  • “Gelatin treats ulcer.” Medical News Today. Aug 22 2006. http://www.medicalnewstoday.com/releases/50126.php
  • Wald, A and Adibi, SA, Stimulation of gastric acid secretion by glycine and related oligopeptides in humans, American Journal of Physiology, 1982, 5, 242, G86-G88.
  • JD, Schulzke. Therapeutic options to modulate barrier defects in inflammatory bowel disease. Dig Dis. 2009;27(4):450-4. Epub 2009 Nov 4.
  • Russell, A. L. “Glycoaminoglycan (GAG) deficiency in protective barrier as an underlying, primary cause of ulcerative colitis, Crohn’s disease interstitial cystitis and possibly Reiter’s syndrome.”Medical Hypotheses. April 1999 Vol. 52; 4. P 297-301.
  • Shanahan MD, Catherine (2011-04-22). Deep Nutrition: Why Your Genes Need Traditional Food. Big Box Books. Kindle Edition.
  • Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. Sleep and Biological Rhythms. April 2007. Vol 5;2. P 126–131.

practical paleo: a customized approach to health and a whole-foods lifestyle

In books, paleo, recipes, step by step how to make ... on July 14, 2012 at 6:23 pm

This title will be released on August 7, 2012. Pre-order now!

Our great-grandmothers didn’t need nutrition lessons—then again, they weren’t forced to wade through aisle after aisle of packaged foods touting outlandish health claims and confusing marketing jargon. Over the last few decades, we’ve forgotten what “real food” is—and we’re left desperately seeking foods that will truly nourish our bodies. We’re disillusioned with the “conventional wisdom” for good reason—it’s gotten us nowhere.

Achieving optimal health without calorie-counting, “diet foods,” or feelings of deprivation has never been easier. Practical Paleo explains why avoiding both processed foods and foods commonly marketed as “healthy”—like grains, legumes, and pasteurized dairy—will improve how you look and feel and lead to lasting weight loss. Even better—you may reduce or completely eliminate symptoms associated with common health conditions!

Practical Paleo is jam-packed with over 100 easy recipes, all with special notes about common food allergens including nightshades and FODMAPs. Meal plans are also included, and are designed specifically to target:
body composition: fat loss & muscle “mass” gain
athletic performance
immune health: autoimmune conditions & compromised immunity (allergies, frequent infections)
blood sugar regulation: diabetes & hypoglycemia
brain health: Parkinson’s & Alzheimer’s
Cancer recovery
digestive health: IBS/ IBD/ Crohn’s/ Colitis/ Celiac
headaches & migraines
heart health: cholesterol & blood pressure
hormonal health: PCOS, infertility, endometriosis, ED
joint health: arthritis, rheumatoid arthritis, Fibromyalgia
mental health: ADD, ADHD, anxiety, depression & mood disorders
skin health: acne, eczema, Psoriasis
thyroid health: Hashimotos, Graves

Practical Paleo is THE resource you’ll reach for again and again for information on healthy living, delicious recipes, and easy-to-understand information about how a Paleo lifestyle can help you, your family, and your friends—regardless of their current health status.

This title will be released on August 7, 2012. Pre-order here now! Don’t miss out!!

samoa brownies

In desserts, gluten free, paleo, recipes on July 14, 2012 at 1:09 pm

In the home of the Paleo Parents, overwhelming health successes have occurred since adopting a new diet and lifestyle. Matt and Stacy together lost over 200 pounds in a little over a year while their seasonal allergies, bouts of depression and digestive issues have disappeared. In their three young boys asthma, eczema, allergies, attention deficits and self-control issues have been solved. It is the authors’ sincere wish that this book will have a positive impact on your family’s health and well-being. Buy Eat Like a Dinosaur: Recipe & Guidebook for Gluten-free Kids [Paperback] here.

Oh-emm-gee these brownies look divine. And you’d expect nothing less from Paleo Parents, Stacey & Matt.

Visit their blog for the complete recipe: http://paleoparents.com/featured/samoa-brownies/

paula deen: please cut out sugar not fat!

In must read blog posts, paleo, topics on July 14, 2012 at 12:57 am

Paula Deen after and before (photo: Celebbuzz.com)

After Paula Deen announced in January 2012 that she had type 2 diabetes (no surprise considering all of the sugar and flour she uses in her recipes), she was criticized in the media for her high fat recipes and some people said Deen even deserved her diagnosis. She was also condemned for endorsing a diabetes drug after years of teaching people to eat unhealthy food. In July 2012 Deen was on the cover of People magazine sharing that she had lost 30 pounds, thus telling the diabetics & pre-diabetics of America that her “diet” works. But does it?

In her most recent blog post, Caitlin Weeks, aka Grass Fed Girl, looks into how Paula Dean changed her diet and wonders if Paula has learned anything about the causes of diabetes.

I am sure Paula Deen is trying to lower her dietary fat at the advice of some well meaning dietician who has their facts all wrong. A low fat diet leads to cravings for saturated fat which are often mistaken as sugar cravings. Have you ever felt like you were going to kill someone if you didn’t get something sweet at 3 pm? Have you ever eaten a whole pint of ice cream in the blink of an eye? This is your body craving saturated fat and it will do anything to get it. Our brain is 70-80% fat so the body needs it to rebuild and repair daily for optimal cognitive functioning. Saturated fat helps our bodies absorb minerals like calcium and magnesium for strong bones and reduced sweet cravings. Saturated fat also increases good HDL cholesterol and detoxifies the liver so it can burn body fat more efficiently.

Caitlin’s advice to Paula Deen included:

1) Cut the sugar, not the fat.
2) Skip the sugar filled smoothies for breakfast. Have protein & healthy fat instead.
3) Stop smoking.

On a recent episode of Dr. Oz she blamed her diabetes on genetics but what “runs in her family” is a diet full of processed carbs, vegetable oil, and sugar that she has eaten her whole life. Dr. Oz challenged her to cut the fat and calories in her recipes to make “healthy versions”. Watching this clip was insufferable for me because I wanted to scream! Diabetes is not about calories or fat grams, it is about repeated blood sugar spikes coming from foods like breaded oven”fried”chicken and low-fat whole wheat mac and cheese. These high carb foods will send your blood sugar sky high wearing out your pancreas setting the stage for diabetes. I have news for Dr. Oz and Paula, fats like coconut oil, grass fed butter, olive oil, ghee, avocado, grass fed meat and eggs will help to stabilize blood sugar and keep people full for hours.

I agree.

Check out the rest of Caitlin’s thoughts here: http://www.grassfedgirl.com/paula-deen-loses-weight-on-a-low-carb-diet/

talk to me about FODMAPS

In GAPS diet, must read blog posts, paleo, topics on July 13, 2012 at 4:44 pm

UPDATE 9/16/12: You must listen to this podcast that SCD Diet did with Dr. Allison Siebecker on FODMAPs: You can download the MP3 file here

FODMAPs-SIBO relationship

The acronym FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols.  The term FODMAPs was coined by Australian researchers Susan J. Shepherd and Peter R. Gibson; they found that a low FODMAP diet helped up to 75% of their IBS patients. A low FODMAP diet avoids foods containing certain sugars and fibers capable of causing diarrhea, constipation, gas, bloating and abdominal pain in people with IBS.

 
Common examples of FODMAPs

  • Fructose: a single sugar which naturally occurs in fruits, honey and some vegetables. It is thought that 30-40 per cent of IBS sufferers, and also 30-40 per cent of the general population, suffer from fructose malabsorption (although symptoms can vary widely in how much discomfort they cause).
  • Fructans: a chain molecule of many fructose sugar units joined together, naturally occurring in wheat, onions and many other foods. Because fructans are combined fructose molecules, people who suffer from fructose malabsorption should also avoid these foods.
  • Polyols: often used as an artificial sweetener in gums and confectionery (usually with the warning ‘excess consumption may have a laxative effect’), and naturally occurring in some fruits and vegetables.
  • Lactose: a double-sugar which is contained in the milk from cows, sheep and goats.
  • Galactans: a chain molecule of many single sugar units joined together, commonly found in legumes, baked beans, kidney beans, chickpeas and lentils.

 
FODMAPs  can be poorly absorbed during the digestive process. They are rapidly fermented by the bacteria that live in your gut. They can alter the fluid balance in your gut. Together, these effects can lead to bouts of IBS symptoms within hours of eating a high FODMAP meal or snack. By reducing the overall dietary load of these carbohydrates, you can often reduce your troublesome GI symptoms, but that might not be enough.

Symptoms can include: bloating, wind, abdominal distension,discomfort, abdominal pain, inconsistent or excessive bowel movements, lethargy, and even psychological symptoms such as anxiety or depression.

I know these symptoms well. And stress only makes it worse.

 

Read the rest of this entry »

3 minute mayo

In clever ideas, paleo, recipes on July 13, 2012 at 12:24 pm

3 minutes, no clean up!

Only “special” equipment needed is an immersion blender.

http://picketfencepaleo.com/3-minute-mayo/