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Archive for the ‘primal’ 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.

chocolate valentino, flourless chocolate cake

In desserts, food porn, gluten free, paleo, primal, recipes on July 12, 2012 at 10:41 am

Flourless chocolate cake, spiced up with a hint of chili powder.   A silky, decadant texture…very moist and rich.  Heaven!!

Served with sweetened whipped cream, a simple raspberry sauce and fresh raspberries – a  classic and  perfect combination.

Chocolate has many associations – godliness, health-giving, mood altering, and addicting. Bless the ancient Mayans and Aztecs for developing the cocoa bean into the delicious luxurious chocolate drink that the Spanish explorers brought back to Spain. How the Spanish kept chocolate a secret for 100  years is a mystery that perhaps can only be explained by the lack of the internet!

Use your favorite chocolate – the finished cake will taste exactly like the chocolate you use. Be creative with your chocolate, if you like a sweeter cake use milk chocolate or a combination of the semisweet and milk chocolate. If you like bittersweet chocolate use that and add sweetness by mixing the semi sweet with bittersweet. If you are daring, try white chocolate. A higher cocoa percentage increases the bitterness of the chocolate.

Note: it is optional to use a heart shaped pan. For a real Valentino, bake it in a heart shaped pan or cut it out into a heart shape. You may use any shape pan that gives you an area of 50” – 6×8 or 7×7. An 8” spring form pan works with great results as do smaller pans or ramekins.

This recipe is adapted from Sweet Treats by Chef Wan.

Chocolate Valentino,  Flourless Chocolate Cake

Preparation Time:  20 minutes

16 ounces (1 pound) (454 grams) of semisweet chocolate, roughly chopped

½ cup (1 stick) plus 2 tablespoons (146 grams total) of unsalted butter

5 large eggs separated

1/4 tsp Vanilla extract

1/4 tsp chili powder

1. Put chocolate and butter in a heatproof bowl and set over a pan of simmering water (the bottom of the bowl should not touch the water) and melt, stirring often.
2. While your chocolate butter mixture is cooling. Butter your pan and line with a parchment circle then butter the parchment.
3. Separate the egg yolks from the egg whites and put into two medium/large bowls.
4. Whip the egg whites in a medium/large grease free bowl until stiff peaks are formed (do not over-whip or the cake will be dry).
5. With the same beater beat the egg yolks together.
6. Add the egg yolks, chili powder and vanilla to the cooled chocolate.
7. Fold in 1/3 of the egg whites into the chocolate mixture and follow with remaining 2/3rds. Fold until no white remains without deflating the batter.
8. Pour batter into prepared pan, the batter should fill the pan 3/4 of the way full, and bake at 375F/190C
9. Bake for 25 minutes until an instant read thermometer reads 140F/60C.
Note – If you do not have an instant read thermometer, the top of the cake will look similar to a brownie and a cake tester will appear wet.
10. Cool cake on a rack for 10 minutes then unmold.

 

Whipped Cream

1/2 cup Heavy Cream
1/4 tsp Vanilla extract

Mix ingredients together and whip to a stiff peak.  Make sure not to over mix!!

Or if you prefer a dairy free whipped topping, see the ultimate guide to coconut cream frosting (dairy free, gluten free, paleo)

fermented foods and beverages

In fermented foods, nutrition and meals, paleo, primal on July 11, 2012 at 9:46 am


 

Weston A. Price Foundation Chapter Leader, Sarah Pope demonstrates how to prepare fermented food and beverages that can be beneficial to the digestive tract, immunity and balancing electrolytes. She discusses how to incorporate certain foods and beverages into an everyday lifestyle and discusses positive, medicinal effects that can aid all ages.

how bone broths support your adrenals, bones and teeth

In beverages, casein free, dairy free, GAPS diet, gluten free, must read blog posts, paleo, primal, recipes on June 29, 2012 at 11:10 am

photo credit: nourished kitchen

From within the traditional Chinese paradigm, bone broth nourishes our kidneys, supports our vital essence (chi), and builds blood. Who wouldnʼt benefit from another bowl of soup?
Bone tissue relates to the kidneys according to Chinese medical theory. So, given the theory of like supports like, consuming bone tissue will support the kidneys and therefore the bones (including the teeth).
The Chinese medical perspective includes the adrenals as part of the system they call the kidneys. So, bone broth directly supports adrenal function. It is recognized that the adrenals perform so many hormonal functions vital to our immune health. Adrenal fatigue is another one of those ʻelephants in the living roomʼ that so many of us in the real food movement are talking about yet remains unheard of in mainstream media.
Bone broths provide the adrenal glands with the much needed nutritional support to help make the shift from survive to thrive. Dr. Shanahan even suggests that the nutritional matrix in bone broths may actually help patch the holes in the kidney tissue that cause the kidneys to function less optimally.

Bone stock is rich with minerals. Isnʼt it interesting that within bone broth are the exact minerals, in the proper proportions, that our teeth are also made of? 65% of the mineral mass of bone is made up of calcium and phosphorus – the two main minerals that compose our teeth. When making bone broths we stew the bones for several hours, even days, the stock itself becomes very rich with minerals.
Itʼs interesting to note that the bones after making stock are so soft you can push your thumb nail into them. That tells you that the minerals that were in the bone are now in the bone broth.
How does this translate into stronger, healthier teeth that resist decay and even can heal from tooth decay? Well, the mechanism the body utilizes to remineralize the tooth enamel is through the saliva. Provided that the diet has sufficient minerals, the saliva will have the necessary minerals to interact with the tooth enamel to remineralize the teeth. Bone broth provides the necessary minerals in the proper, combinations, to make them available for use throughout the body. The reason the concept of tooth remineralization is not present in the culture at large is due to the fact that our diets, for the most part, are miserably deficient in the minerals necessary to optimize health.

The problem with mineral supplements is that we arenʼt what we eat. A more accurate statement is we are what we absorb from what we eat. Mineral uptake is the issue here. The good news is the fats in bone broths help restore greater gut health and therefore increase the absorption rate of the minerals present in broths. So, rather than searching through the vitamin section of your health food store, make friends with the butchers at the meat department and establish your supply for quality bones!””When you combine the facts that bone broths make any soup way more delicious, provide the much needed support for our adrenals, offer such a rich source for much needed minerals, nourish our bodyʼs ability to build healthier blood, along with care for all the connective tissues throughout our bodies, you can see why we consider bone broths to be such a foundational dietary pillar for anyone looking to navigate to greater oral health as well as create optimal system wide immunological health.

http://nourishedkitchen.com/bone-broths-adrenals-bones-teeth/

Teresa Cutter’s chocolate protein power balls

In food porn, gluten free, paleo, primal, recipes, snacks on June 22, 2012 at 2:51 pm

These cookies are a great source of complete protein that contain all the essential amino acids needed for repair and for a healthy immune system, also a good source of vitamin E and minerals from the almonds and fresh dates.  The  cinnamon adds a lovely flavour and also helps stabilize blood sugar levels.  If you can’t have nuts, I would grind up some lovely sunflower, pumpkin and linseeds then throw them in the mix in place of the almonds.  I hope you enjoy these as much as I do.

http://www.thehealthychef.com/2011/09/protein-fudge-cookies/