Grain-Free Cinnamon Almond Bread

This bread was one of the first grain-free recipes I ever made, as far as baked goods go. It was so good that it made me want to experiment and see what else I could make without refined flour!  I love it because it isn't a super sweet dessert-type bread. It's more the type of bread that you would serve with dinner as a side to a soup or stew. You can most definitely make it sweeter if you like by adding a bit of extra honey. Unlike many grain-free baked goods, which can get a little bit dense, this bread is light and fluffy, yet really moist! And yes, that IS a shmear of pastured butter on top (in case you haven't heard, low-fat is SO 1994!). Enjoy!

Ingredients:
-1 3/4 cup almond flour
-1/2 cup flax meal
-1/2 tsp sea salt
-1/2 tsp baking soda
-1 tsp cinnamon
-1/4 cup extra virgin coconut oil, melted (or butter if you prefer)
-2 heaping tbsp honey (I recommend raw honey, which is solid at room temp, so just melt the honey and coconut oil together on the stovetop)
-4 eggs
-1 tbsp apple cider vinegar
-1 tsp vanilla

Directions:
-Preheat your oven to 350 degrees F. Prepare an 8x8 baking dish (or loaf pan. I just like it in a square dish for some reason) with coconut oil or butter.
-In a large mixing bowl, combine almond flour, flax meal, sea salt, baking soda and cinnamon, making sure to get out all of the lumps.
-In a separate mixing bowl, combine melted oil (or butter) and honey with eggs, apple cider vinegar and vanilla. Make sure your melted oil and honey is not too hot as it will scramble the eggs! Mix until well combined.
-Mix the wet and the dry ingredients together until well incorporated. Once you have done this, work quickly to get the bread in the oven as the combo of the apple cider vinegar and baking soda your leavening agent.
-Bake for 25-30 minutes until it's brown on the top and a toothpick inserted comes out clean. Enjoy!

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Avocado Pineapple Salsa

This is one of my favorite things to make in the summertime (or when I'm wishing it was summertime). It's super fresh and it's a great addition to any meat or seafood. I espcially love it with pork- tenderloin, chops, whatever you prefer. This salsa is an awesome addition to grilled shrimp and chicken. It's also a great for an appetizer at a party. Just serve with sprouted tortilla chips, cucumuber chips or bell pepper strips. It's sweet, salty, spicy and creamy! Enjoy! 


Ingredients:
-1/4 of a fresh pineapple, medium diced
-1 avocado, medium diced
-1 tomato, seeded and medium diced
-juice of 1 lime
-1 jalepeno, seeded and finely diced (optional, but the spice is great! If you like it spicier, leave in the ribs and seeds. If you don't like spicy, omit it alltogether)
-1/4 cup red onion, finely chopped
-1/2 cup fresh cilantro, rouch chopped
-sea salt and pepper to taste

Directions:
-Place all of the ingredients in the bowl, except for the avocado, and mix well to combine. Let sit in the fridge for at leaste 15 minutes to allow the flavors to marry.
-Just before service, fold in the avocado gently, making sure that the lime juice coats the avocado. Enjoy!

*Please use organic ingredients when possible.

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Homemade Greek Yogurt

I Love Greek yogurt. One of my favorite desserts is some greek yogurt with a tbsp of maple syrup, some vanilla, some cinnamon, some coconut flakes and a few walnuts. It's just so good. Yogurt works great with sweet and savory applications. But lets face it, good organic greek yogurt can be quite pricey. So I wanted to figure out how to make it on my own! Then, one night at work, one of my co-workers brought in some of her homemade yogurt and it was the most delicious yogurt I've ever had! I asked her how she made it and she explained her method in a way that was so simple. I thought, "I can do that". So I went home, and I did it. No special equipment needed. My first attempt at it turned out wonderful. Since then, I haven't had to buy yogurt. Once you try this method, you won't go back to store bought, because this yogurt is too delicious and too easy not to make yourself. All you need to do is save 2 tbsp of plain yogurt that you have previously purchased from the store. This is your starter. After that, you won't have to buy it ever again.

Ingredients:
-1/2 gallon organic whole milk (you can chose your fat content. I like whole)
-2 tbsp plain yogurt (again, fat content of your choice)

Directions:
-In a small bowl, mix reserved yogurt and 2 tbsp of your milk until well combined. Set aside for later
-In a medium saucepan, heat the rest of the milk, uncovered, over medium heat until just under a simmer. You will know it's ready because there will be a skin on the top of the milk, and you will be able to see bubbles just underneath the surface of the skin. If you're the type that needs to know specifics, it's 180 degrees F. I used a thermometer the very first time, just to get a feel for it, but I have not had to use one since.
-Remove from the heat and let cool, uncovered, for about 30-45 minutes (105-110 degrees F.)
-While the milk is cooling, turn the oven on to warm.
-When the milk has cooled enough, pour in the reserved yogurt and milk mixture and stir it up.
-Put the lid on the saucepan (at this time you can transfer the mixture to a glass or ceramic dish with a lid if you like but it's unnecessary) and wrap a dish towel around the pot.
-Put the pot in the oven and turn the oven off, but leave the light on. Do not disturb it for 10 hours. You can leave it in the oven anywhere from 8-12 hours. I've found that 8 hours yields a mild yogurt, and 12 hours is a little too sour for my taste. Ten hours is perfect for me.
-Take it out of the oven and put it in the fridge to cool and thicken for a couple of hours.
-At this point, you have yogurt! Now is when you turn it into "Greek" if you like. If you wan't to make it Greek, you just have to let the whey drain out of it to thicken. Here's my straining set-up:

So what I've got here is just a large mixing bowl with a colander sitting on top. I've lined the colander with coffee filters because I found that if I used cheese cloth, there really wasn't much of a cost savings. So coffee filters it is.
-So spoon in or pour your yogurt into the colander, cover with a tea towel and put it in the fridge to drain. How long you let it drain depends on how thick you like it. I like mine pretty thick so I let it go the better part of eight hours or so. 
-Store in an airtight container for a couple of weeks in the fridge, and don't forget to save your last 2 tbsp for your next batch! Enjoy!


*P.S. That liquid that drains off is pure liquid whey protein! Don't throw it away! I'll tell you what you can do with it in another post:)
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Grain-Free Banana Bread

My husband LOVES Banana Bread. It's his favorite baked good- hands down. He's always asking for it and I love seeing how excited he gets when he comes home from work and sees it on the countertop. So of course, I came up with a version of this classic that is free from refined sugar and enriched flour, and has a bit of added fiber. I like to make this recipe in muffin form because that way they're pre-portioned for me and they're easy for my hubby to grab-and-go for breakfast in the morning. Here's the recipe! Please Enjoy.

Ingredients:
-2 1/2 cups almond flour/meal
-1/2 cup flax meal
-1 tsp baking soda
-1/4 tsp sea salt
-1/2 tsp cinnamon
-2 very ripe bananas
-3 eggs
-1 tsp vanilla
-4 tbsp extra virgin coconut oil, melted- plus 1 tbsp extra for preparing your pan
-1/4 cup pure grade b maple syrup OR 1/4 cup honey OR 1/4 cup coconut palm sugar
-1/2 cup chopped walnuts (optional)

Directions:
-Preheat your oven to 350 degrees F. and prepare your loaf pan or muffin tin with butter or coconut oil.
-In a large mixing bowl, combine almond meal, flax meal, baking soda, sea salt and cinnamon. Stir well, making sure making sure to get out all of the lumps
-In a separate bowl, combine bananas, eggs, vanilla, melted coconut oil, and sweetener of choice. Mix well with a hand mixer until you have a smooth mixture.
-Combine the wet ingredients with the dry ingredients and mix until well incorporated.
-At this time, stir in the walnuts if using.
-Portion into muffin tins and bake for 20-25 minutes until brown on top and a toothpick inserted comes out clean. Alternately, if using a loaf pan, bake for 45-50 minutes.
-Let cool (if you can wait that long) and enjoy!

*Please use organic ingredients when possible.

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Roasted Garlic and Fennel Soup with Italian Sausage

Soups and stews are my absolute favorite thing to make for quite a few reasons. First, they're just about the easiest thing you can make and with a properly stocked pantry you can ALWAYS make a good soup. Second, soups are cheap, they feed a lot of people, and they're a great way to stretch a buck using cheap ingredients. Third, they're incredibly nourishing and nutritious. You can put just about any veggie in a soup and if you cook it long enough, it will be delicious. Finally, soups and stews always lead to left-overs. All you have to do it make a double batch, and either eat for a couple of days or freeze and eat in a month. I'm a very blessed woman because my husband will eat soup everyday if I make it, and he'll be excited about it too! So for those reasons and so many more, we do A LOT of soups and stews in our home- at LEAST once, if not twice a week. So here is the recipe for this particular soup, which is one of my best, if I do say so myself. It's creamy from the beans. It's hearty from the sausage. It's a little bit sweet from the roasted garlic. It just hits all the notes. Try it. There is no way you can't love it.

Ingredients:
-2 tbsp Extra Virgin Coconut oil (or butter)
-1 lb Italian sausage (sweet or hot will work. I used sweet, but I ended up adding red pepper flake so it really doesn't matter). I had links, so I cut them into 1 inch chunks and I left the casings on because I enjoy the crisp, but you could also use bulk sausage if that's what you have.
-1 large bulb of fennel, sliced. If you have never used fresh fennel, it is one of the most delicious veggies out there. Don't be intimidated by the funny looking hair at the top- those are the fronds. To prepare the fennel, just slice off the top right where the stalks meet the bulb (don't throw away the fronds!- I juiced mine tonight. But you can add them to salads and it's delicious. Better yet, use it to garnish the soup), slice off the bottom of the bulb. Cut the bulb into quarters, and slice into each quarter on an angle to remove the core. Then just slice the quarters into 1 inch slices.
-1 whole head (yes, HEAD. Not clove) of garlic
-1 medium onion, diced
-4 stalks of celery, diced
-1 can of great northern beans or cannelini beans, drained and rinsed
- 6 cups homemade chicken stock- here's my recipe. If you don't have homemade, don't worry. Just use a quality boxed stock
-1 bunch of kale, washed, stemmed and rough chopped
-sea salt and pepper to taste
-pinch of red pepper flake (optional)
-2 bay leaves
-1/8 tsp fresh grated nutmeg

Directions:
-Preheat your oven to 425 degrees F. Place your sliced fennel on a baking sheet and toss with 1/2 tbsp melted coconut oil, sea salt and pepper. Toss to coat and spread into one layer on the cookie sheet. At the same time, cut your head of garlic in half horizontally. Leave the paper on and everything, and wrap the garlic and another 1/2 tbsp coconut oil up in a piece of aluminum foil (lined with parchment if you care about leaching heavy metals into your body- I do.) Place both the fennel and the garlic in the oven. Roast the fennel for 30 minutes, turning once halfway through. You WANT it to caramelize. Let the garlic roast for an additional 15 minutes, for a total of 45 minutes.
-While your fennel and garlic are roasting, brown your sausage in 1 tbsp coconut oil over high heat in a stock pot on your stovetop. Don't be afraid to let it get REALLY brown. Color=flavor! When brown, remove to a paper-towel lined plate and reserve for later. 
-Reduce the heat to medium, add in your onions and celery. Season with sea salt, pepper, and red pepper flake if using. Saute until translucent, about 5 minutes. 
-Add your stock, bay leaves and white beans to the pot and let it simmer for about 20-30 minutes.
-By now your fennel and garlic should be nicely roasted. Set the fennel aside. Carefully unwrap the garlic- some steam may come out so don't get burned! When it's cool enough to handle, squeeze the roasted garlic out of the skin and right into the big simmering pot of soup. It should come out fairly easily.
-At this point, I use my immersion blender (my blender stick I like to call it) but if you don't have one you can definitely just use your blender. Just do small batches so it doesn't explode. Oh and don't forget to fish out the bay leaves first- you don't want to blend those.
-When smooth and creamy, return the pot to the heat. Rough chop your roasted fennel and add it to the pot. Add back in your reserved sausage and chopped kale. Add in the fresh nutmeg (I put nutmeg with ALL of my leafy greens).
-Bring the pot to a simmer, and put the lid on but leave it cracked. Let it simmer for an additional 10 minutes. Taste for seasonings and add S&P to taste. Enjoy! 

*Please use organic ingredients when possible.

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Dairy-Free Vanilla Bean Creamer

As promised in the post for my homemade Vanilla Bean Creamer, here is the dairy-free version. It's just as tasty! Just made with my favorite non-dairy milk swap-out. Here's the recipe!

Ingredients:
-2 cups homemade Almond Milk (here's how to make it)
-1 vanilla bean (split it down the middle, use the beans and the pod)
-4 tbsp pure maple syrup

Directions:
-Put all of the ingredients in a saucepan over medium heat. Bring the mixture to a simmer and let it simmer for 5 minutes.
-When finished, let it cool. Store in an airtight container in the refrigerator for up to 2 weeks.

*Please use all organic ingredients when possible.

Note- you can definitely use any dairy-free milk substitute you like. So rice milk, hemp seed milk, it all works. Just find out what you like!

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Homemade Date Sweetened Almond Milk

I LOVE almond milk. I'm not a huge milk drinker, and almond milk is a great healthful alternative to cow's milk if you have allergies or avoid dairy. Since it's so easy to make, I prefer to make my own. You never know what you will get when you buy it in the store. Almond milk often has all kinds of added sugars, "natural flavors", and rubbish fillers that I just don't want or need. 

Most store bought almond milks contain carrageenan, a substance derived from red algae and commonly used to emulsify and improve the texture of food. Carrageenan is known to promote inflammation in the body and is also linked to gastrointestinal cancers in rats. We don't know about it's effects on humans with regards to cancer because it hasn't been tested- but it is in EVERYTHING. My Homemade almond milk is tasty, easy to make, and I know exactly what's in it.

Ingredients:
-1/2 cup raw almonds, soaked overnight in filtered water, then drained and rinsed
-2 cups filtered water
-1 tsp vanilla extract
-2 dates

Directions: 
 Place almonds and water in a blender. Blend on high for 2 minutes or until it resembles milk.
 Pour mixture through a fine mesh sieve and push all of the milk through.
 Pour the milk back in the blender and add the vanilla and dates. Blend until smooth, about another 2 minutes
 Pour the mixture into a nutmilk bag and let drain until all of the liquid is out. If you don't have a nut milk bag, cheesecloth works or you can even just pour it back through the sieve. Enjoy!

P.S. Don't throw away the pulp! There are lots of great things you can do with it. I'll let ya know what I do with mine.

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Homemade Vanilla Bean Creamer

Are you the type that likes a little coffee with their creamer? Well don't feel too bad, you're not alone. I'm a black coffee drinker myself, but my husband loves his vanilla creamer. Unfortunately, the stuff you find in the grocery store comes with some less than ideal ingredients- high fructose corn syrup, artifical sweeteners, artifical flavors and MSG are just a few. So I make my homemade Vanilla Bean Creamer. To be honest, I feel a little silly even calling it a recipe. It's so easy. This is a very basic recipe but you can flavor it a million different ways. This particular recipe is made with cow's milk and cream. Alternately you could most definitely substitute out the dairy with my homemade almond milk recipe. This creamer tastes just as good, if not better than the chemical laced stuff you get at the store. Give it a try!

Ingredients:

-1 cup whole milk
-1 cup half and half-1 vanilla bean (split down the middle, scrape out the black stuff-use that and the pod)
-4 tbsp pure mable syrup

-Place all of the ingredients in a sauce pan over medium heat on the stove and heat until you see steam coming off the top and a skin forms.
-Let cool off the heat. Pour through fine mesh seive into a masor jar or other airtight container and store in the fridge for up to two weeks.

*Please use all organic ingredients when possible
Oh and by the way you can use any kind of vanilla b

ean but I had madagascar on hand so that's what I used.

Like I said, you can totally vary this any way you like. It's too easy NOT to make. Let me know how it turns out!

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And the winner is...!

And the winner of Happy Healthnut's 500 likes Spicely Organics Giveaway is......

Randy and Kristi Tausch!

Unfortunately the e-mail address provided in the contest entry was invalid! So please email me at happyhealthnut918@gmail.com to claim your prize! If anyone knows how to get ahold of Randy and Kristi please let them know! Otherwise I'll have to give it to someone else! Congrats Randy and Kristi Tausch!

MSG: The Shocking Truth

MMMmm MSG! Yum! Who wants some? ummm...not me. MSG, or monosodium glutamate, is in everything folks. MSG belongs to a class of chemicals called excitotoxins. Translated- MSG, a chemical that the FDA declares is 'safe', literally excites your brain cells to death. Excitotoxins inhibit function of the hypothalamus. That's the part of your brain responsible for regulating your sleep patterns, endocrine function, and peripheral nervous system function. Some studies even correlate MSG consumption with Alzheimer's Disease!

So here's the thing. MSG is in EVERYTHING! The ingredients list may not say monosodium glutamate, but there are about 50 different names for it. Here are some of them:

Monosodium Glutamate
autolyzed yeast extract
sodium caseinate
glutamic acid
hydrolyzed protein
autolyzed protein
yeast protein
protein isolate
modified food starch
maltodextrin
calcium caseinate
'natural' flavorings

These are just a few guys. This is a great example of why it's so important to read the labels!

Mercola, Dr. "The Shocking Dangers of MSG You Don't Know." Www.mercola.com. N.p., 28 Aug. 2007. Web. 17 Mar. 2013.

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Sprouted Tortilla Chips

There are some great brands of tortilla chips out there that are organic and made from just a couple of quality ingredients. However, I have yet to find a great sprouted grain tortilla chip. So I take some help from the grocery store to make these delicious tortilla chips. The Ezekial brand makes some awesome breads and tortillas. Everything they make is 100% organic, which means there are NO GMOs. Also, all of the grains are soaked and sprouted. When you sprout foods, you really bring to life all of the beneficial nutrients that remain dormant otherwise. Sprouting significantly increases the vitamin content, and also allows the body to assimilate the protein and carbohydrates found in the food more efficiently. These tortillas are so simple to turn into tortilla chips! Here's how I do it.

First, here is a pic of what the torillas look like in the package so you will know what to look for at the store. They're found in the freezer section, but usually it's in the health food freezer section.

Preheat your oven to 350 degrees F. Cut the tortillas into 8 triangles. Spread them out evenly on a cookie sheet lined with a wire rack for even distribution of heat. Brush both sides with extra virgin coconut oil and sprinkle with sea salt. Bake for 15 minutes or until crispy, turning once. Let cool and enjoy! Use as a dipper for my Smoky Southwest Hummus or my Spicy Guacamole.

*Please use organic ingredients when possible.

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Smoky Southwest Hummus

I love a good batch of hummus, and I can eat A LOT of it. But sometimes I like to change it up a bit from a traditional hummus. So this is my southwest spin on hummus. It still has the thick, creamy, dippable qualities of a traditional hummus, but this one is smoky and a bit spicy. Once you make this hummus, you will begin to think of a million different ways you can put your own twist on this classic dip. The possibilities are endless. Enjoy!

Ingredients:
-1 15 oz can garbonzo beans/chick peas, drained and rinsed.
-1/4 cup tahini (don't be intimidated by it- it's just sesame seed paste and you can find it in every grocer store)
-juice of 2 limes
-2 cloves of garlic
-1/2 tsp sea salt
-1/2 tsp ground cumin
-1/2 tsp ground coriander
-1/4 tsp chipotle chilli powder (if you don't have this, go ahead and use smoked paprika)
-1/4-1/3 cup extra virgin olive oil

Directions:
-Toss all of the ingredients except for the olive oil in your food processor or high powered blender and give it a few pulses.
-With the motor running, stream in the olive oil until you reach a consistency you like. You will have to stop a couple of times and scrape down the sides to make sure to get rid of the chunks.
-Serve with cucumber chips, celery sticks, bell pepper slices, or homemade Sprouted Ezekial Tortilla Chips.

*Please use organic ingredients when possible

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Italian Meatball Stew

I love this meal for four reasons. 1. It's delicious. 2. It's nutritious. 3. The ingredients are totally interchangeable and regardless of what you toss in, it will be tasty. 4. All of the ingredients are pantry basics that you should have on hand at any given time. Don't be intimidated by the long list of ingredients. These are just what I used this time, but if you have other vegetables that you want to toss in, go for it. This is the beauty of the recipe. Oh and you can make it in the slow cooker too if you want to make it before you leave for the day. I guess that makes five reasons I love this recipe.


Ingredients:
-1 lb ground beef
-1 egg, whisked lightly
-1/2 cup almond flour
-2 tbsp dried italian seasoning
-1 onion, diced
-4 stalks of celery, diced
-4 carrots, diced
-2 cloves of garlic, minced
-1 bell pepper, sliced
-8 oz button mushrooms, sliced
-4-5 small potatoes, medium diced
-1 cup chicken stock, preferably homemade. Get the recipe here.
-1 28 oz can crushed tomatoes
-2 bay leaves
-1/4 cup red wine vinegar

Directions:
-Start with the meatballs. Toss the ground beef in a large mixing bowl. Add in almond flour, whisked egg, 1 tbsp dried italian seasoning, 1 tsp salt and some pepper. Mix it all together with the best tools God gave you (your hands!) until well incorporated, but be careful not to overmix, as the meatballs will be dense and tough.
-Roll the meat into bite-size balls and brown them in coconut oil in your stock pot over high heat. Watch them closely- they will go quick! Do it in batches if you have to- you don't want to overcrowd the pot or else the meatballs will steam, not brown.
-When the meatballs are finished browning, remove from the pot and set aside. If you have a lot of extra fat in the pot, pour some of it off. Just leave enough to saute your veggies in. You don't want an oil slick on the top of your stew.
-Add the onions, garlic, carrots and celery to the pot and saute over medium heat until onions are transluscent, about 3-4 minutes. *Note- these are the only 3 veggies that are required, the rest are optional.
-Add in whichever addditional veggies you are using in your stew. I used mushrooms, red bell pepper, and potatoes. Also at this time, add in 1 more tbsp of dried italian seasoning, salt and pepper to taste, and saute for an additional 3 minutes. Make sure you take the time to do this to wake up the herbs!
-Add in your stock, tomatoes and bay leaves. Pop the lid on, bring it up to a boil. Reduce the heat to a simmer, crack the lid and let it simmer for an additional 30-45 minutes.
-Just before service, stir in the red-wine vinegar. This cuts the richness and adds a nice tang. 
-Optional, garnish with fresh basil. 

So, here's how you make this slow-cooker and busy-working-person friendly. The night before, prepare your meatballs and brown them. Let them cool and store them in the fridge. Cut up all your veg the night before, and store it all in a ziplock bag in the fridge (go ahead and throw your spices in the bag too). In the morning, you literally just throw everything (except the vinegar) in the pot and turn it on low for the day. When you come home it will be delicious and make your house smell wonderful. You can also do this WAY ahead of time, freeze it and just pull it out the night before you want to cook it.

This is really just a method guys. You do not have to follow this recipe. You can change out the herbs, veggies, etc. Feel free to experiment and find out what you and your family like!

*Please use all organic ingredients when possible.


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Basic Stock

I'm sitting at home in my comfy chair with comfy sweats on enjoying a nice big bowl of homemade bone broth. Hot liquids, especially broth are great for getting rid of the sickness. Broth is loaded with vitamins and minerals, particularly calcium, magnesium and phosphorus. It's also packed with the amino acids glycine and proline. These two amino acids play a huge role in boosting our immune systems and healing our bodies at a cellular level. Have you started making your own bone broth yet? Here's how to do it:

Ingredients:
carcass of one whole organic chicken. If you have chicken feet lying around they add a tremendous amount of flavor and nutrition. If you have saved the organ meat from the bird, toss that in too.  
1 onion, skin on- quartered
2 carrots- halved
2 ribs of celery- halved
1 head of garlic, skin on- halved
1 tbsp sea salt
1 tbsp whole black peppercorns
a few springs of fresh thyme
1 bay leaf
2 tbsp apple cider vinegar






Directions:
 
Chuck all of the ingredients in the slow-cooker after dinner. Fill it up with water, put the lid on and set it to high. 
Once it comes to a simmer, turn it down to low and forget about it overnight, or as long as you want- you can let it go for a week and it will be all the better for it. 
Shut it off, remove the lid and let it cool a bit. 
Strain it through a fine mesh sieve to remove all of the solids.Store it in airtight containers in the freezer.

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Grain-Free Raspberry Almond Scones

I just pulled these guys out of the oven and they smell so good! I'm always looking for recipes to use up my leftover almond pulp from making almond milk and this is one of my faves! You will most definitely want to make a double batch of these because they'll go quick! 

Ingredients:
2 cups almond meal/flour
1/2 tsp sea salt
1/2 cup leftover almond pulp (if you don't have it just use an additional 1/2 cup of almond flour)
3 eggs
4 tbsp grade B pure maple syrup
1/3 cup extra virgin coconut oil, melted
1 tsp vanilla extract
1 cup frozen raspberries. You can use fresh but I like the frozen because they don't bleed into the batter as much.




Directions:
Preheat your oven to 350 degrees
In a large mixing bowl combine almond flour and sea salt. Stir to combine.
If using almond pulp, put it along with 2 of the eggs, maple syrup, coconut oil and vanilla in a mixing bowl and whisk until well combined.
Mix the wet with the dry and fold in the berries.
Spoon out 1/2 cup portions onto a baking sheet lined with parchment and form into whatever shape you like. I like a classic triangle scone.
Whisk the 3rd egg in a small bowl and brush over the tops of the scones.
Bake for 30-35 minutes. If you are just using the almond meal check after 20 minutes. Let cool and enjoy!

*Yields 6 scones

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Spicy Guacamole

Ingredients:
-2 ripe avocados
-1/4 cup red onion, finely diced
-1 jalepeno, finely diced (optional)
-1 tomato, diced
-2 cloves of garlic, minced
-juice of 2 limes
-1/4 cup cilantro, chopped
-sea salt to taste

Directions:
-If you have a Mortar and Pestle, this is the perfect place to use it! If not, just make in a bowl- no problem. If you are using a M&P, put your finely minced garlic and 1/4 tsp sea salt in the bottom of the bowl and grind it into a paste. If you don't have a M&P, you can accomplish this paste right on your cutting board. Just add your salt on top of the minced garlic, and  drag the back of your chef's knife over the mixture, applying firm pressure until it becomes a paste and there are no more discernable chunks of garlic. When you have accomplished the paste, add it to your bowl.
-Next add in the onion, jalepeno if using (if you want it less spicy, just remove the seeds and ribs of the pepper), tomato, , cilantro and lime juice. Toss to combine.
-Add in the avocado, and mash everything together until you reach your desired consistency. I like my guac extra chunky so I go light on the mashing.
-Taste and adjust for seasoning. Serve with cucumber chips, celery sticks or bell pepper slices (or tortilla chips if you're wild and crazy). Enjoy!

*Please use organic ingredients when possible.

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Profile on Herbs: Cilantro

I have a confession to make. I'm a bit obsessed with Cilantro. I happen to be of the opinion that it makes most things taste exponentially better. 

 Cilantro finds its' way into many  Mexican dishes, but you can also find it in all kinds of Asian food, which is lucky for me because my husband will eat anything Asian-inspired every night of the week. Cilantro just adds a brightness and freshness to anything you add it to. But did you know that this wonderful herb also has amazing health benefits?

Herbs in general have a far greater concentration of antioxidants and phytonutrients than most of your everyday fruits and veggies. The word antioxidant is kind of a buzzword that

food distributors use to market foods to make them appear healthier, but do you know what antioxidants acually do? In summary, they protect our cells against the negative damage caused by free radicals, which are those nasty things floating around in our bodies that are the primary cause for many degenerative diseases like arthritis, heart disease, diabetes, cancer, etc. Cilantro has a wide variety of antioxidants along with loads of minerals like iron, potassium, manganese, calcium and magnesium. It's also a great source of vitamin C, vitamin A, and folic acid!

But perhaps the most exciting health benefit of cilantro is it's ability to help rid our bodies of (or chelate)  heavy metals such cadmium, mercury, and aluminum! Why is this important? Everyday through various forms, whether it be from dental fillings, contaminated fish, cosmetics, pesticide sprays, cooking utensils or cigarette smoke, we ingest loads of heavy metals that accumulate in our brain, kidneys, lymph sysytem and various other body tissues, inhibiting proper function. Cilantro is an extremely effective chelating agent to help detoxify our bodies of these harmful metals. It acts by binding to the heavy metals so that you can excrete them through your urine. Additionally, the essential oils found in cilantro have very powerful antifungal and antibacterial properties!

So how can you incorporate more cilantro into your diet? As I said, I LOVE cilantro so I find many ways to use it. I juice it. I chop it up and toss it in salads ans stir fries. I even stir it into soups and stews.  

So next time you see cilantro in the market, pick up a bunch or two and see how many ways you can incorporate this awesome herb it into your diet!

Adams, Mike. "Cilantro Helps Detoxify Heavy Metals." NaturalNews. N.p., 9 Nov. 2009. Web. 14 Mar. 2013.

Cilantro and Walnut Pesto

Cilantro is an amazingly delicious and versatile herb! It has amazing benefits to your health ranging from antifungal properties to chelating properties. Which is why I try to incorporate it into my diet in as many applications as possible! For more on the health benefits of cilantro, read my Profile on Herbs: Cilantro.

This Cilantro and Walnut Pesto is one of my favorite ways to eat cilantro. You can use it to top absolutely ANY piece of grilled meat, or as a tofu topper (if your into tofu). You can eat it as a dip with some bell pepper slices and cucumber chips. It's an awesome addition to taco night! The possibilites are endless.

Ingredients:
-1 bunch cilantro
-1/2 cup walnuts
-2 cloves of garlic
-zest and juice of 1 lime, plus the juice of an additional lime
-1/3 cup of extra virgin olive oil
-sea salt and pepper to taste

Directions:
-Throw everything in the food processor except for the oil and let it rip. With the motor running, stream in the oil until it comes together in a smooth paste.
-Taste and adjust for seasoning. Enjoy!

*Please use organic ingredients when possible

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Gluten-Free Un"fried" Chicken

"I don't like fried chicken"... said no one ever. Fried chicken is seriously one of my favorite foods in the whole world. It's one of those things that I just never get sick of. But between the breading and the deep-frying, it's not so healthy, and lets face it, deep frying equals a hot mess in my kitchen that I just don't want to take the time to clean up. So I made this super tasty Gluten-Free Un"fried" Chicken. This recipe is really fast to whip up and there is no deep frying involved!

Ingredients:
1 -2 lbs chicken thighs. You can use ANY cut of chicken here- legs, breasts, bone in or boneless. Just adjust cooking time appropriately. We like the thighs because they hold up to the high cooking temperature without drying out and they're so flavorful!
1 egg
1/2 cup almond flour
1 tsp salt
1/4 tsp black pepper
2 tsp garlic powder
2 tsp onion powder
1/2 tsp cayenne (optional)
1 tsp paprika
2 tbsp melted coconut oil or ghee

Directions:
Preheat your oven to 425 degrees F.
In a shallow dish, whisk your egg.
In a separate shallow dish, combine almond meal and spices, making sure to get out all of the clumps.
Coat each piece of chicken in the egg, and then in the almond meal, pressing the almond meal mixture into the chicken and then shaking off the excess.
Place the breaded chicken on a baking sheet with a wire rack on top. This allows for the heat to circulate in the oven, ensuring proper browning and crisping. If you don't have a wire rack, no big deal. Just line with parchment and flip the chicken halfway through cooking time.
Drizzle the chicken with the melted coconut oil or ghee, whichever you're using. This well help is crisp up!
Bake for 20-25 minutes or until brown and crispy. If your chicken is done cooking before it becomes brown, just turn the oven up to broil for a couple of minutes, but watch it closely as it will turn into blackened un"fried" chicken real quick.
Serve with a squeeze of fresh lemon on top. Enjoy!

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Apple Cider Vinaigrette

I Love having homemade dressings on hand at all times! They're so easy to make and when you make your own, you always know exactly what's in them. You control the quality of ingredients. You don't have to worry about any added sweeteners, artificial flavors or MSG that are commonly found in bottled dressings. 

This Apple Cider Vinaigrette is one of my FAVORITE homemade dressings! It's tangy and sweet and full of nutritious ingredients ingredients. 

My Apple Cider Vinaigrette has raw, organic, unfiltered, unprocessed apple cider vinegar in it! This stuff has a wide variety of health benefits ranging from antibiacterial and antiviral properties to lowering cholesterol to aiding with weight loss. It also has very alkalizing effects on the body (this is a good thing peeps). This dressing is a great way to begin working ACV into your diet! Enjoy!

Ingredients:
-1/4 cup Raw Apple Cider Vinegar (Bragg's is ABSOLUTELY the best. I use no other kind.)
-1/4 cup Extra VIrgin Olive Oil (I like mine super tangy. If you don't like yours as tangy, just use more olive oil)
-1 tbsp raw honey, lightly melted on the stovetop (please don't microwave your raw organic honey- it WILL kill it)
-1 clove of garlic, minced
-1 tsp dried tarragon (optional, but it adds an extra layer of delicious flavor)
-sea salt and pepper to taste

Directions:
-Combine all ingredients in an airtight container. Shake it vigorously. The honey will actually act as an emulsifier.
-Taste for seasoning and adjust to your preference.
-Store in the fridge for up to 2 weeks. It will separate. Just shake it back up.

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Grain-Free Cinnamon Pancakes

Ingredients:
-2 eggs
-2 tbsp coconut flour
-2 tbsp almond flour
-2 tbsp milk
-1 tsp vanilla
-1 tsp cinnamon

Directions:
-In a small bowl, whisk eggs, vanilla and milk together until well combined.
-In a seperate dish, mix together coconut flour and almond flour until there are no clumps.
-Combine the wet into the dry and mix until well incorporated.
-In a saute pan over medium heat, add 1/4 cup portions of the batter, cooking until brown on both sides and fluffy.
-Serve with fresh fruit, honey or pure maple syrup. Enjoy!

*Please use organic ingredients when possible.

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Blueberry Chia Protein Smoothie

Ingredients:
-1 10 oz bag frozen blueberries
-2 navel oranges
-1 frozen banana
-2 handfuls of spinach
-1 tbsp chia seeds
-1 tsp vanilla

Directions:
-Chuck it all in the blender and blend until smooth and creamy! Enjoy

*Please use organic ingredients when possible

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Chocolate Almond Energy Bites

My absolute favorite cookie ever is a delicious, chewy no-bake cookie. My grandmother makes the BEST no-bake cookies, as I'm sure everyone's grandma does! I remember watching her make them when I was little. The smell of cocoa and peanut butter filled the house! And the best part was, we didn't even have to wait for them to bake! But the few minutes it took for them to set was pure torture.She always made her recipe look so easy! 

But unfortunately this was one recipe that I just could not replicate! No matter how many times I tried, it never worked for me! Either I boiled them too long and ended up with little rock piles (albeit tasty rock piles) or I didn't boil them long enough and they didn't set up at all!

So, since I couldn't seem to master the no-bake cookie, I decided to make a no-cook no-bake version. Same flavors, same chewy texture, but no boiling. And while I'm at it, how about adding in some nutrition, and omitting some not-so-nutritious stuff. You know that's how I roll. 

These Chocolate Almond Energy Bites are my homage to the no-bake cookie. They're sweet, chewy, delicious and packed with protein to help keep you energized all day long! Enjoy!
   
Ingredients:
1/2 cup uncooked rolled oats (soaked)
1/2 cup unsweetened coconut flakes
1/2 cup flax meal
1/3 cup honey or pure maple syrup
1/4 cup hemp seeds
3 tbsp almond butter
1 tbsp extra virgin coconut oil, melted just until liquified
1 tbsp raw cacao (you may use cocoa if you don't have cacao)

Directions:
To soak your oats, place them in a bowl with enough water to dampen them. They shouldn't be completely submerged. Add in 1 tbsp of either lemon juice, whey, or apple cider vinegar. Cover and leave on the counter for 12-24 hours. 
Mix the soaked oats, coconut flakes, flax, cacao and hemp in a mixing bowl until well incorporated.
Stir in the honey or maple syrup, almond butter, and coconut oil until everything is distributed.
Chill in the fridge for 30 minutes then roll into whatever size bites you like.
Store in an airtight container for up to a week.

Sesame Ginger Shrimp and Broccoli Stir Fry

Ingredients:
-1 pound of uncooked shrimp, peeled and deveined. The size is up to you. I used 31-40's. I also used frozen shrimp because that was what I had available to me but use fresh if you can get it.
-2 heads of broccoli, cut into florets
-1 lb of mushrooms, quarted. You can use any kind you like. I used button in this recipe but shitake would be great
-1 medium onion
-2 cloves of garlic, minced
-2 inch knob of ginger, minced
-zest and juice of 2 limes
-1/4 cup tamari or soy sauce
-2 tbsp honey
-1 tsp red pepper flake
-1 tbsp extra virgin coconut oil
- 1 tbsp toasted sesame seed oil

Directions:
-In a mixing bowl, combine the zest of juice of 2 limes, soy sauce, honey and red pepper flakes. Add in your mushrooms and onions to the bowl and toss to coat. Let marinate at room temp for 30 minutes.
-Heat coconut oil in a large skillet over medium-high heat. Add shrimp to the pan and cook until ALMOST done. Remove from the pan and set aside.
-Turn the heat up to high. When the oil is smoking, add in garlic and ginger, stirring continuously. Saute for 1 minute.
-Add your mushrooms, onions and the marinade to the pan. Let it cook for 5 minutes, just long enough to get the mushrooms and onions tender.
-In the mean time, steam your broccoli until crisp tender.
-When the mushrooms and onions are done, add your cooked shrimp back into the pan just to warm through. During this time the shrimp will finish cooking. You DON'T want to overcook your shrimp as it gets fishy.
-Turn the heat OFF. Add the broccoli in and drizzle with sesame seed oil.
-Serve over brown rice or quinoa. Enjoy!

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What's the big deal about High Fructose Corn Syrup?

So what's the big deal about high fructose corn syrup? There's a whole lot of hype and controvery surrounding HFCS. Is it healthy? Is it unhealthy? Is it just like sugar? Or is it different than sugar? Such mixed reports! Such confusion! Well here's the scoop...  

First, some statistics on High Fructose Corn Syrup:

Since the introduction of high fructose corn syrup into the standard American diet in the 1980's, obesity rates have skyrocketed!  Between 1970 and 1990, HFCS use exploded by 1000% and the average American consumes about 60 POUNDS of HFCS per year. Is it any wonder why more than one third of American adults and almost one fifth of American children ages 2-19 are obese? Since 1980, obesity rates have TRIPLED! Coincidence?

What is High Fructose Corn Syrup?

High fructose Corn Syrup is a highly processed sweetener produced by separating the cornstarch from other parts of the kernal, leaving behind a liquid. During processing, enzymes are added which transform the sugars in the remaining liquid from glucose into fructose. The end result is high fructose corn syrup. It's about 45% glucose, and 55% fructose.

Where can you find High Fructose Corn Syrup?

High fructose corn syrup obtained it's "Generally Recognized As Safe" (GRAS) status from the U.S. FDA in 1983 and has since wiggled it's way thousands of food products on our grocery store shelves. It's in absolutely EVERYTHING! HFCS is the predominant sweetener found in sodas, unless it's a sugar free soda, in which case it contains an artificial sweetener such as aspartame, which comes with it's own set of health consequences, but I digress.  It's in breads, cookies, cakes, crackers, condiments, dressings, sports drinks and breakfast cereal. High Fructose Corn Syrup is HUGE in "low-fat" foods (another reason to avoid 'diet' food, also another topic for another day). You name the processed goodie, there's sure to be HFCS in it. The reason for it's prevalence is due in part to the fact that there is a huge tariff on imported cane sugar. Follow the dollar signs people. HFCS is CHEAP! It's derived from cornstarch, which comes from corn- genetically modified corn of course. Think about it- when was the last time you saw organic high fructose corn syrup? GMO Roundup ready corn is hugely subsidized by the U.S. government guys, hence the low cost of production and transport. Additionally, HFCS extends the shelf-life on those processed products, which is win/win situation for everyone right? Manufacturers, grocery stores and we, the consumers, all benefit mutually...our pocket books do at least. However our health takes the hit.

What are the health consequences of High Fructose Corn Syrup? 

I get so frustrated when I see that blatant agenda-pushing commercial for HFCS, the one that portrays the happy family at a picnic talking about how good HFCS is for you and how the body can't recognize the difference. Okay people, our bodies are highly intelligent machines that function optimally when we provide them with the right fuel! I'm insulted, as you should be, that the FDA, among other governing bodies,expect us to believe that our bodies don't recognize the difference between the fructose that naturally occurs in fruit, and the processed chemical that is HFCS. Of course, why wouldn't they, when the vast majority of Americans remain completely oblivous to the lies, and continue to spend our money on products drenched with this stuff. Our bodies KNOW the difference. In a healthy person,  fruit sugars are readily converted into usable energy. When you ingest HFCS, it goes straight to your liver where it is converted to fat. Additionally, HFCS does not stimulate your pancreas to produce insulin the same way that other naturally occuring carbohydrates do. Along with regulating blood sugar, the release of insulin into the bloodstream acts as a mechanism to signal our brains to let us know that were full! Although the American Medical Association and the Corn Refiners Association insist that HFCS is the same in calories as regular table sugar (which it is) and does not cause weight gain, a study conducted by Princeton University suggests otherwise. This study revealed that rats fed HFCS gained weight 300% quicker than rats fed the same amount of table sugar and calories.

Another aspect of HFCS that poses a threat to our health is the fact that the corn that HFCS comes from is undoubtedly genetically modified. There are no long term studies on the effect of GMO's on our health even though the FDA ensures their safety. Recently, the Journal of Food and Chemical Toxicology released the findings of a French study perfomed on rats, where the control group of rats were fed Monsanto's Roundup ready corn and given water laced with Roundup at the same levels as those allowed in our food here in the U.S. The group of rats that were fed the sauce over a long period of time died early, suffered from mammary tumors, and had significant liver and kidney damage. If that's not bad enough, your favorite HFCS- laden product may have mercury in it! The Institute for Agriculture and Trade Policy performed a study testing mercury levels in some popular brand name products which showed that 17 out of the 55 products tested contained measurable amounts of mercury. Some of the products that tested positive were Quaker Oatmeal to go Bars, Hunt's Tomato Ketchup, Smucker's Strawberry Jelly, Kraft Barbeque Sauce, and Nutri-Grain Strawberry Cereal Bars. Surprised?

How can you avoid High Fructose Corn Syrup?

So I can't just scare you with all of this information and not tell you how you can avoid it and what you can replace it with. First of all, you have got to get rid of the sodas people. And I'm sorry to break it to you, but diet soda is no better. I'm not saying you can never drink pop. I love Coke- I admit it! So once in a great while, yeah, I drink a Coke. My point is, though, that where your health is concerned, there is absolutely NO reason to keep it in your home. It is not suitable for everyday consumption. It's poison to you and it's poison to your family. Sound harsh? It is. But it's the truth, like it or not. Next, avoiding processed foods alltogether will go a long way to help you get the high fructose corn syrup out of your diet. If you're not ready to give up your processed foods yet, when you're in the store, just start by reading the INGREDIENT LIST. If it has HFCS or modified food starch (another way to say HFCS) put it back on the shelf! This will at least help create an awareness of just how pervasive HFCS is in our food supply. Then, one day, when you're ready to give up the crap, you will have a head start on what you should be investing in, and what you should put back on the shelf. Fast food is another huge source of HFCS. I know it's tempting, trust me when I say that. I dig a double cheeseburger with extra pickles as much as the next gal, but honestly the only reason to stop for fast food is a lack of preparedness on your part. Sorry guys- I'm just giving you the truth- no sugar-coating it (no pun intended). There are all kinds of excuses you can make for needing to stop, and they are all 100% valid. But the excuses don't change the fact that it's still to the detriment of your health. So keep some fruit on hand at all times to throw at the kids in the back seat, or if you know you're going to be gone at lunch time, pack a lunch. Just be prepared!

What are the alternatives to High Fructose Corn Syrup?

There is just no reason that you need to be consuming this highly processed sweetener.  As I said, the best way is to avoid processed food alltogether, but there ARE packaged crackers and breads, etc. that use quality ingredients. You just have to care enough about your health and the health of those you love to actually seeek them out. There are some wonderful alternatives to table sugar and high fructose corn syrup. My favorite sweetener by far is raw organic honey (I'm not talking about the squeeze bear guys). Not only is it delicious and versatile, it has amazing health benefits. You can put honey in anything-you can bake with it, put it in dressings, sauces, tea, you name it- honey is sure to make any dish taste better! Pure maple syrup is another minimally processed option that I use often. Maple syrup works beautifully in baking and any liquid application- like my homemade Dairy Free Hot Chocolate (http://happyhealthnutk.blogspot.com/2013/03/healthy-homemade-dairy-free-hot.html). Dates are an awesome all-natural option. You can eat them plain like candy (because they ARE nature's candy) or you can make a paste out of them to mix in with your oats or in your baked goods. You can make amazing dips with them, like my Caramel Date Dip (http://happyhealthnutk.blogspot.com/2013/03/caramel-date-dip.html). Cocounut Palm Sugar is another great option that is more and more available in your local grocery store. It's minimally processed and acts and dissolves just like refined table sugar in baked goods or in coffee- whatever application you like.

So now you have the info. From here, it's really up to you to decide whether or not high fructose corn syrup is a product that supports your health goals or not. You may not be able to single-handedly change the way we produce and distribute food in America, but you can certainly make a dent by speaking with your dollars. Just don't support the companies that make products that are filled with chemical junk that will make you sick. Every small decision you make has the potential to make a huge impact on your health and the health of your loved ones.

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