Food

An egg is an egg is an egg. Definitely not.

Healthier eggs

This was just going to be an instagram post, but then I went down the rabbit hole of the internet.  My IG post became too overwhelming and it turned into a blog post. I was inspired by the photo above when I went to make eggs the other morning.  It is winter now.  The days are shorter and my backyard ladies are on a laying hiatus.  When I supplement our egg supply, I usually pay the extra few dollars to get pasture-raised eggs.  Sometimes they are not available, in which case, I always buy certified organic eggs. These eggs are from two separate cartons: eggs from a pasture-raised variety and eggs that are certified organic.

Keep reading to learn which egg is which.

Healthier eggs have always been at the top of my list when deciding to KNOW where the food I am eating and feeding my family comes from.  When it comes to meat, I let other people do the hunting.  However, backyard chickens and gardening was something I could dive into.

Yellow vs. orange egg yolks

Why are the eggs from pasture raised hens more orange?

Pasture-raised hens have access to outdoor pasture, with fresh clover or grass, and plenty of insects to supplement their diet. Chickens are omnivores and eat insects, such as worms, grubs, mealworms, beetles, grasshoppers, crickets, ticks, and spiders.  This balanced diet gives them bright orange yolks.  The grain-fed hens lack in diet diversity giving their yolks a lack luster yellow that is typical of an egg from a commercially-raised hen or a hen with limited or no outdoor access.

Is an orange egg yolk really better?

I will write about health before humanity.

In 2010, Penn State conducted a study that compared the nutritional content of eggs from pasture-raised  hens to eggs from commercially-raised hens.  Lead investigator and associate professor of crop production ecology, Heather Karsten, referred to the results as  “striking.”

“Compared to eggs of the commercial hens, eggs from pastured hens had twice as much vitamin E and long-chain omega-3 fats, more than double the total omega-3 fatty acids, and less than half the ratio of omega-6 to omega-3 fatty acids,” she said. “Vitamin A concentration was 38 percent higher in the pastured hens’ eggs than in the commercial hens’ eggs, but total vitamin A per egg did not differ.”

Pasture-raised hens have access to outdoor pasture, with fresh clover or grass, and plenty of insects to supplement their diet. Chickens are omnivores and eat insects, such as worms, grubs, mealworms, beetles, grasshoppers, crickets, ticks, and spiders.  This balanced diet gives them bright orange yolks.  The grain-fed hens lack in diet diversity giving their yolks a lack luster yellow.

Egg Buying Decisions

Standard Eggs

This is a typical mass produced egg operation.  There are multiple hens to a cage.  They cannot spread their wings or act like a chicken in its own environment would act. The hens eat and drink by slipping their heads through the bars of a cage.  Year-round, artificially lit warehouses keep egg production regular and constant.

Eggs from Cage Free Hens

Hens are not in a cage.  However, many of these producers let hens roam in overcrowded, constantly lit barns or warehouses.  I guess you could assume it is less stressful for the hens to not be in a cage, but I have not asked them.

Eggs from Free Range Hens

This only guarantees that poultry have the “opportunity” to go outdoors.  Most eggs labeled as “free-range” come from hens confined indoors on the floor rather than in open pasture.

Certified Organic Eggs

Hens are uncaged inside barns or houses, with outdoor access required. There are no hormones or antibiotics in the raising practice.  The hens’ diet is free from synthetic herbicides, pesticides, or fertilizers.  However, some producers that are certified loosely follow the standards or are inconsistent. For example,  some producers may not provide birds meaningful access to the outdoors.

Eggs from Pasture-Raised Hens

It is assumed that “pasture-raised” means the hens have primarily outdoor access where they are free to be a chicken and forage for insects, plants and grasses.  First, I always go for the local pasture-raised option. Secondly, I can recommend Vital Farms.  I have been on the site and always see a bright orange yolk come from their eggs from pasture-raised hens.  They are California-based and have are “certified humane.” They self-proclaimed as “bullsh*t free.”  I like their style and their commitment.

Look for these labels when buying your eggs.  It is not only a healthier, but also a more humane choice.

Certified Humane Symbol Certified Organic

 

 

 

 

 

 

I thought a copy of the FACT (Food and Animal Concerns Trust) Pocket Guide to Humane Food Labels would be useful to download.  After all, if you are reading this, you most likely care about where your food comes from.  Download Here.

References:

https://news.psu.edu/story/166143/2010/07/20/research-shows-eggs-pastured-chickens-may-be-more-nutritious

https://foodanimalconcernstrust.org/food-labels/?gclid=EAIaIQobChMIw4CX5bKO4AIVeSCtBh2dEg-zEAAYAyAAEgLg0vD_BwE

https://www.cambridge.org/core/journals/renewable-agriculture-and-food-systems/article/vitamins-a-e-and-fatty-acid-composition-of-the-eggs-of-caged-hens-and-pastured-hens/552BA04E5A9E3CD7E49E405B339ECA32

Eat Your Sunscreen – Sunburn Protection Starts in the Kitchen

Have you ever spent the day at the beach swimming, running through the sand, and sunbathing, only end your day with a painful sunburn? You swore you put on sunscreen three or four times throughout the day but somehow you were still burnt. While sunburns can leave the skin blistered and red, the real damage goes skin deep. Ultraviolet rays from the sun are carcinogens, meaning they have the ability to turn into cancer. However, applying sunscreen isn’t the only way to prevent sunburns, we can eat it too.

Why do we get sunburn?

To begin, when we expose our bodies to harmful ultraviolet sun rays, the DNA of our skin cells becomes damaged.1 The proteins, prostaglandins and cytokines, synthesize differently due to this damage and cue the “dilation of the cutaneous blood vessels and recruitment of inflammatory cells.”2 This leads to the redness, pain, blisters, and swelling commonly experienced with sunburns.

You might be wondering why some people’s skin burns and some people’s tan. This is due to an individuals melanin level. Melanin is what gives skin its pigment and what protects us from sun.3 When we stay in the sun for too long and damage our skin, the body produces even more melanin to prevent further damage.4 People with darker skin produce more melanin, which is why they tan. People with lighter skin produce less melanin which is why their skin turns red and burns.5

Is sunscreen our only option?

So, what can we do to prevent sunburns? The answer that first comes to mind is typically to apply sunscreen. While there are natural, mineral-based sunscreens on the market, most sunscreens are chemical based.6 Oxybenzone, which is added to almost 65% of non-mineral sunscreens, can cause allergic skin reactions, the raising and lowering of testosterone, and the possibility to effect the length of pregnancy and the baby’s birth weight.7 

Many of the chemicals used in sunscreen, including Oxybenzone, have not recently been assessed for potential harm, due to The Food and Drug Administration grandfathering the ingredients in during the late 1970s.8 9 Are there other alternatives to using sunscreen to protect ourselves from the sun’s harmful rays?

A more holistic approach

As most people know, having a healthy diet and a diverse gut microbiome can build immunity and prevent many health issues, like cardiovascular disease and hypertension. But did you know that you can use your healthy diet to fight sunburns as well? While these foods will not completely protect you during extended hours in the sun, they will fight against sun exposure on a regular day basis.

  • Tomatoes, carrots, and watermelon: All three of these vibrant foods contain lycopene. Lycopene is categorized as a carotenoid. Carotenoids help eliminate free radicals from the skin using its antioxidant properties.10 10 Pairing your tomato and carrot intake with olive oil will help the body absorb the lycopene. 11 Simmering your tomatoes and carrots in olive oil to make a pasta sauce is an easy way to incorporate the antioxidant food into your diet. Watermelon can be eaten on its own or added to smoothies and salads.
  • Omega-3 fatty acids: This healthy form of fat contains anti-inflammatory elements. Seeing as the symptoms of sunburn like pain and redness are caused by inflammation, eating foods rich in polyunsaturated fatty acid is a logical method of preventing sunburn.12 Foods that include omega-3 fatty acid are fish, flaxseeds, chia seeds, walnuts, and soybeans.13
  • Dark chocolate: Dark chocolate is rich in flavanols, a polyphenol antioxidant.14 This antioxidant has the ability to prevent your skin from UV light damage. 15
  • Green tea: Green tea contains polyphenols, an antioxidant that could possibly protect the skin from sunburns.16
  • Avocado: Avocados are packed with vitamin E, an antioxidant that eliminates and protects against free radicals. Vitamin E also have anti-aging properties, not only protecting you form the sun but also from the wrinkles caused by the sun!17
  • Strawberries: Strawberries contain loads of vitamin C, with 84.7 mg of it per one cup of strawberries.18 According to a study from the Vanavarayar Institute of Agriculture in India, “…vitamin C plays a ‘main role in fighting against free radical species that are the main cause of numerous negative skin changes.’”19

There is a common theme here: antioxidants. Antioxidants have the capability to prevent and possibly repair certain types of cell damage.20 While the foods listed above will certainly help protect your skin from sunburn, incorporating the following foods into your diet can further their effects.

  • Blueberries
  • Raspberries
  • Purple, red, and blue grapes
  • Broccoli
  • Spinach
  • Kale
  • Sweet potatoes
  • Butternut squash and acorn squash
  • Black beans, lentils, black-eyed peas, kidney beans
  • Nuts. 21

Using mineral-based sunscreen, wearing protective clothing, and limiting your time in the sun are all adequate ways to prevent sunburn. However, if you want to get ahead, sunburn prevention should start in the kitchen, long before you head out for a day in the sun.

  1. “What Is Sunburn? A Look at What Happens to Your Skin.” SkinReading: The Skin Care Blog. February 08, 2018. https://www.bioelements.com/blog/combination-skin/skin-sunburn.
  2. “What Happens When You Get a Sunburn?” Scientific American. August 6, 2001. https://www.scientificamerican.com/article/what-happens-when-you-get/.
  3. “What Causes a Sunburn and Suntan?” Ringworm | American Academy of Dermatology. 2018. https://www.aad.org/public/kids/skin/skin-cancer/what-causes-a-sunburn.
  4. “What Causes a Sunburn and Suntan?”
  5. “What Causes a Sunburn and Suntan?”
  6. EWG. “EWG’s 2018 Guide to Safer Sunscreens.” EWG. 2018. https://www.ewg.org/sunscreen/report/the-trouble-with-sunscreen-chemicals/#.WzpSP9JKjIU.
  7. “EWG’s 2018 Guide to Safer Sunscreens”
  8. “EWG’s 2018 Guide to Safer Sunscreens”
  9. Reisch, Marc S. “After More Than A Decade, FDA Still Won’t Allow New Sunscreens.” CEN RSS. 2018. https://cen.acs.org/articles/93/i20/Decade-FDA-Still-Wont-Allow.html.
  10. “The Anti-Sunburn Diet: How Eating the Right Foods Can Protect You From Cancer-Causing Rays.” The Hearty Soul. September 22, 2017. https://theheartysoul.com/anti-sunburn-diet/.
  11. Raloff, Janet. “Dietary Protection against Sunburn (with Recipe).” Science News. October 28, 2014. https://www.sciencenews.org/blog/food-thought/dietary-protection-against-sunburn-recipe
  12. “The Anti-Sunburn Diet: How Eating the Right Foods Can Protect You From Cancer-Causing Rays.”
  13. “12 Foods That Are Very High in Omega-3.” Healthline. https://www.healthline.com/nutrition/12-omega-3-rich-foods#section10.
  14. “12 Foods That Are Very High in Omega-3.”
  15. “12 Foods That Are Very High in Omega-3.”
  16. “12 Foods That Are Very High in Omega-3.”
  17. Buckingham, Cheyenne. “7 Foods to Eat to Prevent Sunburn.” Eat This Not That. May 10, 2018. https://www.eatthis.com/foods-to-prevent-sunburn/.
  18. “7 Foods to Eat to Prevent Sunburn”
  19. “7 Foods to Eat to Prevent Sunburn”
  20. “Antioxidants.” MedlinePlus. March 01, 2018. https://medlineplus.gov/antioxidants.html.
  21. Magee, Elaine. “10 Nutrient-Rich Super Foods.” WebMD. 2010. https://www.webmd.com/food-recipes/features/10-super-foods#3.

Paleo Eggplant Fries

These paleo eggplant fries are a good alternative to the fried potato version.  French fries are a basic human need.  Right?  Obviously, we can’t have them all the time, so we improvise. We love to make food improvisation an art form that tastes amazing and sometimes far exceeds the original.   These Paleo Eggplant Fries are a tasty, low carb and nutrient-rich option.  Frying them up in avocado oil is also a great choice due to its high smoke point of 520 degrees, which makes it very stable.  Avocado Oil’s heart health benefits help increase your HDL cholesterol (the good stuff) and decrease your LDL cholesterol  and triglycerides (the stuff you want to keep low).  Additionally, avocado oil includes Lutein, a nutrient that protects our eye health from things like macular degeneration and cataracts.  Lutein is a carotenoid, not naturally produced by food so including it in your diet is important.  The fact that it could be in your frying oil is a total bonus!

A couple of things to remember

Your oil needs to be just the right temperature. Like Goldilocks. Don’t let it get too hot and if it is not hot enough your eggplant will go soggy (insert sad face here).  The perfect temperature oil should sizzle just a bit when you place the fries in the pan.  The crack, snap, pop will let you know if the oil is too hot.

Ingredients

For Batter

1 ¼ C paleo baking flour (my favorite)

1 TSP smoked paprika

1 TSP garlic powder

½ TSP cayenne

½ TSP black pepper

1/2 TSP salt + more to taste

4 egg whites

I eggplannt sliced into fries

Avocado oil or olive oil for frying

For Sriracha Mayo

1 TBSP sriracha sauce

1/4 C of mayonnaise or vegannaise

1 TSP lemon juice

Instructions

1. Combine all spices in one bowl and whisk together.
2. Gently whisk together egg whites in a shallow dish for coating your eggplant.
3.  Whisk together sriracha mayo ingredients
4. Heat oil in a dutch oven or deeper saute pan over medium-ish heat.
5. Coat eggplant fries with egg white thoroughly and place in the spiced paleo flower mixture to coat completely.
6. Place in oil for ~3 minutes and then flip to immerse the other side for another few minutes.
7. Let cool for just a few minutes before serving promptly.

Do you want to know the benefits of taking the time to create these fries at home rather than eating out.  Check out Eating at Home vs. Eating Out guide from our friends at Groom + Style.

 

10 Healthy School Lunch Ideas

Packing a school lunch for your kids everyday is not always an easy task.  I want my kids to eat a healthy school lunch with foods that contain protein and vitamins but also taste yummy and have some variety.  It drives me nuts when they get home from school and empty out their lunch bag and there’s a half eaten sandwich or wrap and veggies and fruit that were hardly touched because they’re “sick of it”.  What a waste of good food!  I have looked online and collaborated with other parents that are wanting new variations of the “classic” school lunch, and these are some of my kids favorites:

Beans and Rice

1.
Beans and Rice

Filled with protein, beans and rice can be made the night before with any kind of beans that you have in your pantry.  I switch it up and use kidney beans, pinto beans, black beans, lentils (actually a legume but amazingly healthy), navy beans etc… I mix the beans together with the rice and put it in a thermos so its warm when lunchtime comes.  Sometimes I’ll put shredded cheese in a container so they can pour it over the beans and rice to add an additional tasty flavor to the mix.

Chicken Salad and gluten free crackers

2.
Chicken Salad

Chicken salad is another yummy protein packed lunch idea that you can make in a batch.  I make a big tupperware full in the beginning of the week and pack it in a container with a side of gluten free crackers.  If there are any leftovers the next day, I’ll put it in a Gluten Free wrap with some spinach, and some healthy chips on the side, and there is typically nothing left but crumbs after school!

Salami and String cheese

3.
String Cheese and Salami

I know this may sound weird, but with a picky eater, this lunch idea makes it easier to get protein AND vitamins into her belly.  Cheese contains protein, calcium, zinc, and vitamin B12, among others, and it sufficiently fills the belly. I wrap the salami (I only get deli meat that contains no nitrates and is from a company that raises their animals in a humane way) around the string cheese and hold it together with toothpicks.  This is a fun way for your kids to eat their lunch.

Hummus and cucumber wrap

4.
Hummus and Cucumber Wrap

Just spread the hummus on a tortilla and cut up cucumbers and spread them around on top of the hummus.  I add a tiny bit of salt and wrap it up.  We eat A LOT of hummus in our house.  Hummus has a high content of essential minerals as well as vitamins C, B6, E, folate and protein too. Easy and nutritious and hummus is diverse and can be eaten for lunch in many different variations.

Yogurt, Fruit and Granola

5.
Yogurt, Granola, and Fruit

Pack your kids favorite flavor of yogurt in a container. (Be sure to look at the amount of sugar in the yogurt that you buy and look for the organic varieties to avoid growth hormones and preservatives.) In a separate container pack some granola and in another dish, add cut up fresh fruit.  Then they can put everything together at lunch and enjoy a healthy parfait!

ground turkey paleo chili

6.
Chili

My kids love chili so I make a big pot every so often with ground turkey (which has less saturated fat than ground beef) and an array of beans and veggies.  I put it in a thermos for their lunch and pack a side of shredded cheese for them to pour over it.  Sometimes I’ll add some tortilla chips in a separate container to be used as a fork!

almond Milk and Jelly on Gluten free Bread

7.
Nut Butter and Jelly (or Honey)

Nut butters can be chock full of sugar and hydrogenated oils, so look for brands that have very few ingredients aside from the nuts. I spread the nut butter (almond or peanut in my house) on gluten-free bread and add a bit of organic strawberry jelly or raw honey, and it’s simple and straightforward. Nuts contain protein, fiber and, if your choice is almond butter, (healthier than peanut butter) it’s full of heart healthy fats. Nut butters are great in a small container in the lunch bag, along with sliced apples or celery and a plastic knife for spreading.

Lettuce Wrap

8.
Lettuce Wraps

Simple and satisfying.  Romaine lettuce, a slice of cheese, and a slice or 2 of turkey.  I usually make a few to put in lunches because without the bread or tortilla, more turkey is needed to fill the belly. Adding carrot or pepper slices to the wrap adds some additional nutrients to the mix.

Hard Boiled Egg

9.
Hard Boiled Eggs

Not much to explain here.  Eggs have potassium, iron, zinc, as well as close to 7 grams of protein in one egg.  Great fuel for a growing body.

Smotthie

10.
Fruit and Coconut Yogurt Smoothie

This may seem like an odd choice for a lunch box, but my kids will ask for this if it has been too long since I have packed it.  Having a bullet blender makes it fast and easy to clean up.  This has three ingredients: Organic frozen berry medley, 1/2 of a banana, 1/2 a cup of unsweetened coconut yogurt topped off (just covering the top of the concoction) with almond milk, coconut milk or cow’s milk.  I put it in a small jelly ball jar.  The lids have not failed me yet.  I also include a fun straw to go with it,

Many parents struggle trying to find nutritious food choices that their kids will actually enjoy eating. There are so many wonderful foods that can be fun, tasty and healthful and that offer kids what they need nutritionally to get through a long day at school. School lunch doesn’t have to be boring or mundane. These suggestions can make packing your kids lunches easier and less stressful and it’s a great feeling to look at their lunch bag at the end of the day and find nothing but empty containers!

Lemon CBD Infused Curry Chicken Salad + Avocado and Toasted Black Sesame Seeds

When I was about 30, I fell in love with curry.  Yes, I was a late bloomer.  It is now in my top three spices (if I was forced to make a list).  This recipe was inspired by my mother-in-law, who has a version of Curry Chicken Salad in her cookbook, Suzy’s Recipes, that she gifted us one holiday.  It is a staple reference in my kitchen for which I am so grateful because though my own mother had many wonderful talents cooking was not one of them.

This recipe calls for our Sonder Grace 250 MG Hemp Oil Lemon Tincture. It is a perfect match with the Vegan Just Mayo that I had in the fridge.  Just Mayo by Hampton Creek is vegan, soy free, egg-free and my absolute favorite “mayo.”   Since most mayo is made with lemon juice, our lemon CBD oil steps up the lemon flavor just slightly.  This chicken salad is totally addicting.  I had to remove myself from the kitchen to stop myself from going to the fridge with a fork in hand for just one more bite from the container where I stored the leftovers.

Serves 4

 Ingredients

1 lb boneless skinless breasts of chicken diced
1/2 cup chicken stock
Quicker Option: Buy an organic rotisserie chicken: debone and shred 
2 1/2 TBSP mayonnaise or vegannaise
1 bunch green onions diced
1 TSP dijon mustard
2-3 droppers of Sonder Grace 250 MG Hemp Oil Lemon Tincture
1 clove fresh garlic minced
1/2 TSP of chili powder
1/4 TSP turmeric
1 1/2 TSP curry powder
1/4 TSP salt
1/3 almonds crushed (raw or roasted)
pepper to taste
1 avocado for topping
1 TSP black sesame seeds toasted for topping
Flakey sea salt for topping

Optional:
Bed of greens (your choice) to top with chicken salad or go for some excellent bread and make it a sandwich.

Instructions

1.  Preheat oven to 350 degrees.  Lay chicken in a pyrex casserole dish.  Salt and pepper both sides.  Pour stock over top of the chicken. Bake at 350 for ~25 minutes (or until 160 degrees) turning the breasts over 1/2 way through the time. The stock will help keep the breast from drying out.  Let chicken cool. Quicker option:  debone and shred your rotisserie chicken.  Toast the sesame seeds.
2.  While the chicken is cooling, whisk together the following in a medium bowl until smooth: mayo, dijon mustard, CBD oil, garlic, chili powder, turmeric, curry powder, salt and pepper to taste.  If you like more kick, step up the chili powder by a pinch.
3. Place almonds in brown paper bag or zip lock storage bag.  Use the flat side of meat tenderizer or a rolling pin to crush the almonds.  You should be left with some very small bits of almond.
4. Once the chicken is cool, dice it up to desired size.  Add chicken, green onions and almonds to the mayo mixture thoroughly mix with the intention of generously coating all it with the mayo mixture.
5. Once the chicken salad is mixed, top with avocado, flakey sea salt and toasted black sesame seeds. Serve on a bed of greens or pair with your favorite bread.

 

 

Got Camilk? You Heard Me! Camel Milk.

Nutrition fads.  They come and go, but we bit on this one and did some research. Want to boost your immune system for flu season? Try Camel Milk!   Yes you heard me – Camel milk.  I know. It sounds crazy, but you will be amazed at all of the benefits that camel milk has to offer. 

Aside from containing the same nutritive properties as colostrum, camel milk is also a good source of protein, essential fatty acids, vitamin B1, potassium, phosphorus, and calcium. The benefits don’t stop there. Camel milk differs from cow milk in several beneficial ways. It is easier to digest, contains immunoglobulin A (helps boost the immune system) and may be an option for those who are sensitive to other dairy products.   Studies have shown that the consumption of camel milk increases production of antioxidant enzymes in the body and thereby lowering oxidative stress.  Less oxidative stress means less inflammation which helps our bodies achieve a more healthful balance.  Camel milk also boosts the immune system because it contains the milk protein lactoferrin, which is present in large quantities in camel milk (ten times higher than in cow milk), and has anti-viral and anti-bacterial properties as well.  Glutathione is one of our body’s most important and abundant antioxidants and camel milk was found to significantly enhance these levels, as well as provide high levels of magnesium and zinc. 

Can I consume camel milk if I’m sensitive to cow’s milk?

The answer is most likely, Yes!  Camel milk lacks A1 casein and lactoglobulin proteins, which are responsible for most allergies in humans.  Cow’s milk can aggravate autoimmune disorders, but camel milk has been reported to improve autoimmune conditions. Though studies vary in terms of how much camel milk to consume daily to see a therapeutic effect, 2-8 oz. per day is a suggested starting point.

How does it taste? 

I’m anxiously awaiting my camel milk delivery this week so I wish I could let you know from personal experience—I will be sure to update you!  Many camel milk aficionados say the flavor is slightly sweet and the milk is creamy.  We shall see…

Where can I find camel milk? 

A quick google search can help you find natural food stores or companies who will deliver right to your door.  Buyer beware—this stuff is expensive!  I went for the local, grass-fed, hand-milked camel and it ran me $89 which included the $17 in shipping.

Stay tuned for more info on camel milk coming soon!

CBD Superfood Mint Chip Smoothie

This CBD infused superfood smoothie completely rocks in both taste and nutritional benefit.  The ingredients used in this recipe are all exceptional superfoods.  You can read all about the benefits below.  Who doesn’t want a heart healthy, cancer fighting, joint soothing, mood balancing and wrinkle reducing smoothie that actually tastes delicious?!

Ingredients

1 pitted date, roughly chopped

½ teaspoon grated fresh ginger

½ teaspoon maca powder

1 tablespoon collagen powder

2 tablespoons sunflower seed butter

1 tablespoon cacao nibs

1-2 droppers Sonder Grace 250 MG Hemp Oil – Peppermint Flavor

¾ cup unsweetened almond milk

3 ice cubes

⅓ cup of mint leaves

Instructions

Combine all ingredients in a blender and blend to desired consistency.

Nutritional Goodness

Dates

Dates are a good source of various vitamins and minerals. Dates also provide a good source of energy, natural sugar, and fiber. Essential minerals such as calcium, iron, phosphorussodium, potassium, magnesium, and zinc can be found in dates. They also contain vitamins such as thiamin, riboflavinniacin, folate, vitamin A, and vitamin K.

Ginger

Ginger is an ancient remedy to ease digestion, relieve nausea, treat cold and flu, reduce pain and inflammation and improve cardiac health.[2]  It is also a great source of fiber, iron, Vitamin C, potassium and protein. Not to mention it’s an excellent spicy addition when cooking (or making a morning smoothie).

Maca Powder

Maca is a root and a closely related to the radish. The benefits are almost too many too list in my brief overview, but most notably, maca balances hormones, treats issues such as PMS and symptoms of menopause. It is also well regarded as a natural remedy to increase fertility.  (Note: Maca should NOT be consumed during pregnancy).  Maca is known for improving libido and sexual function especially in men.  It is a great source of minerals, sterols and essential fatty acids, lipids, fiber, carbohydrates, protein, and amino acids.[3]

Collagen Powder

Collagen powder is thought to help mend intestinal permeability (i.e. leaky gut), a condition linked to a host of auto immune diseases.  In an article I read by prevention magazine, a recent study performed with women who incorporated collagen powder into their diet for 4 weeks, showed that they experienced a 20% reduction in wrinkles around the eye area. Some women reported reduced osteoarthritis and joint pain.

Sunflower Butter

Sunflower Seeds, used to make sun butter, are considered to be the best whole food source of Vitamin E, an antioxidant that helps protect cell membranes, brain cells, and lower the risk for chronic diseases.  Sunflower seeds reduce  “bad” cholesterol (LDL) and prevent hypertension.  Their nutritional make up of essential fatty acids, vitamins and minerals put them in the category of cancer prevention, reduces headaches and muscle cramps, and promotes detoxification, healthy skin, and more.

Cacao Nibs

Cacao Nibs are a superfood that help our bodies boost energy and burn fat. Cacao contains unique phytonutrients that enhance alertness and mood.  Cacao is actually the source of original, natural chocolate though many products on the market today do not contain true cacao. Your hershey bar will not deliver the same benefits.  Cacao has more antioxidant benefits than goji berries, blueberries and green tea.  Flavonoids are abundant in Cacao, delivering powerful anti-inflammatory and immune system benefits to its consumers. [4]

CBD Oil

CBD promotes homeostasis, reduces inflammation, decreases high blood pressure, and suppresses cancer cells by helping create an environment in which they can not thrive.  CBD has a plethora of psychological benefits.  Recent research [5] has revealed antidepressant, anti-anxiety, anti-psychotic and mood-balancing effects.  Read our post called How Does CBD Work?

Almond Milk

Almond milk is a great source of omega-3 fatty acids and calcium.  It is low calorie and has no cholesterol making it a great addition to your diet if you are trying to prevent cardiovascular disease.  It is high in vitamin E, making it a powerful antioxidant, which plays a role in fighting free radicals and aids in preventing Alzheimer’s disease.

If the above was not convincing enough for you to try our superfood smoothie recipe, I can vouch that it is delicious.

Superfood References

  1. https://draxe.com/10-medicinal-ginger-health-benefits/
  2. https://www.webmd.com/vitamins-supplements/ingredientmono-961-ginger.aspx?activeingredientid=961
  3. https://wellnessmama.com/8254/maca-herb-profile/
  4. https://draxe.com/cacao-nibs/
  5. https://www.ncbi.nlm.nih.gov/pubmed/26341731

Our recipe was adapted from this recipe by Goop.

CBD Paleo Perfect Pancakes

These paleo pancakes are super delicious, gluten-free and vegan. They are also the perfect weekend breakfast if you are following an anti-inflammatory diet. It only took me a few minutes to whip them up and each pancake has approximately 3-4 mg of organic, full-spectrum Sonder Grace Lemon Flavored CBD Oil tincture.  Fun fact: Research shows cannabinoids can stop inflammation by activating CB2 receptors found in the endocannabinoid system*.

This is my favorite product we sell because it is so delicious.

Vegan, Paleo and Gluten Free, Makes ~6 smallish pancakes cakes.

Ingredients

1 1/4 cups unsweetened vanilla almond milk
1 TBSP freshly squeezed lemon juice
2 droppers of 250 MG Sonder Grace Hemp Oil tincture – Lemon Flavor
1 TBSP coconut oil (melted) + more for cooking
1 TBSP maple syrup
1/2 cup coconut flour
1/2 cup  almond flour
1 TSP baking soda
1/2 TSP salt
Maple syrup and fresh fruit for topping

Directions

Whisk together almond milk, lemon juice, CBD oil, melted coconut oil and maple syrup.  In a separate bowl, whisk together the dry ingredients, coconut flour, almond flour, baking soda and salt.  Add the wet ingredients to the dry.  Mix well, but don’t overdo it.

Start a griddle or large non-stick pan on medium heat.  Add coconut oil to coat so your pancakes will not stick.  Avoid making your pancakes too thick.  Cook on both sides until golden brown.  Serve with lots of fruit (especially blueberries to increase the anti-inflammatory benefits) and maple syrup.

*see all the latest studies on CBD and inflammation

Vegan Energy Blend Coffee with Sonder Grace CBD Oil

Whether you are going to work, workout or tote around your littles, this coffee is the best way to start the day.  It is so completely delicious and is packed with nutritional benefits including Sonder Grace CBD oil that our nutritionist, Elaine, outlines below. Enjoy!

Ingredients:

8-12 oz. Organic coffee (brewed) 

1/2-1 tbsp MCT oil- we love Bulletproof XCT Oil (*you can start with 1/2 tbsp if your body is not used to large amounts of fat at a time)

1-2 tbsp organic full fat coconut milk (to taste)

1 dropper Sonder Grace Peppermint CBD oil tincture

2 tsp raw organic cacao (optional)

Instructions

Take all ingredients and blend in a high speed blender for 30 sec and enjoy immediately.  You may want to start with half the amount of fat if you are sensitive to the coffee (experiencing slight nausea at first).

Health Benefits of Energy Blend Coffee

  • Fat Loss- Daily consumption of medium-chain triglyceride oil (MCT), found in coconut and palm oils, has been shown to help with fat loss and results in less weight gain.
  • More Energy – MCT oil is metabolized more efficiently into ketone energy.  Ketones are what the body produces when it’s using fat for energy instead of glucose.
  • Gain Muscle – Both exercise and caffeine (from coffee in this case) raise cellular energy in the body while simultaneously inhibiting your “muscle building mechanisms” (mTOR) for a brief period of time.  This causes our muscle building potential to “spring back” and build even more muscle as soon as you eat. There are 3 known ways to raise mTOR: Intermittent fasting, exercise, and caffeine.

References

PubMed Anticancer Agents Med Chem. 2010 Sep;10(7):571-81

Geliebter A, et al. Overfeeding with medium-chain triglyceride diet results in diminished deposition of fat. Am J Clin Nutr. (1983) 

All other studies can be found through https://examine.com/supplements/mcts/

Paleo Ramen Noodles in Slow Cooker Chicken Bone Broth

This recipe was created by our Nutritionist, Elaine.  It fits into so many spectacular nutrition categories, such as Paleo, Detoxifying and Gluten Free, but the best part is that it resembles comfort food and tastes delicious.

Ingredients:

Makes 4 servings

12 oz kelp noodles Sea Tangle – Kelp Noodles – 3 Pack – 12 oz. each
2-4 cups Slow Cooker Bone Broth
3 cups sliced vegetables (we like carrots, mushrooms, zucchini, onions and jalapeno* (*Optional)
Sliced  lime (optional)
2 T cilantro for garnish

Instructions:

There are many ways you can assemble your ramen bowl.  We steamed all the vegetables for about 15 minutes to soften in a 5-Quart Food Steamer.  While vegetables are steaming, combine noodles and broth in sauce pan and heat until desired temp and noodles are soft about 15 minutes at a medium heat.  If you are making slow cooker bone broth  you can also add the kelp noodles about 3 hours before to soften them. Once the noodles are soft and broth is hot, divide into 4 portions and add desired veggies.  Ladle bone broth and kelp noodles into each bowl and top with vegetables and garnish with cilantro. Squeeze a ¼ lime over top and season with salt and pepper to taste.

You can also arrange veggies and chicken in a fun way to make it a ramen “bar” and let your family or guests pick and chose their own combinations.  I topped mine with sriracha sauce (link to our favorite Non-GMO sriracha) for some extra spice.

Supplemental Equivalents for the days you want the benefits, but do not have time to cook:

All supplements can be purchased through our DFH Select Store or the individual supplement links below. There are many times we can not consume a fresh cup of bone broth or maybe you’re a vegetarian* and it’s not your thing, we have some supplement recommendations that can help keep you going:

Amino Acid Synergy:  Amino Acid Synergy is useful as a general supplement for individuals whose diets are insufficient in quality protein, such as athletes who require additional amino acids to maintain or achieve greater lean body mass, and for those who have confirmed amino acid deficiencies from metabolic testing. Amino Acid Synergy provides a mixture of essential amino acids in the free-form, meaning they are immediately available for absorption and can be put to metabolic use much more readily and rapidly, as compared to amino acids contained in dietary protein.

  • vegetarian friendly

PurePaleo™ Protein is a novel, great-tasting, dairy-free protein powder, yielding 21 g of protein per serving.  It contains HydroBEEF™, a highly concentrated, pure beef protein, produced through an exclusive proprietary process that allows the protein to be hydrolyzed into more peptides, resulting in easier absorption and assimilation. This product contains beef from animals raised in Sweden without hormones or antibiotics, and is free of any GMO grains, grasses, and/or ensilage.

GI Revive offers comprehensive support for optimum gastrointestinal health and function. The lining of the gut must have proper permeability and integrity so it can not only absorb nutrients, but also prevent toxins, allergens and microbes from gaining access to the blood stream. Maintaining gut health is the key to maintaining overall wellness.

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