Cauliflower Crust Pizza

So I got a little wicked crazy this weekend and decided to splurge on some pizza.  We do gluten-free carry out around here sometimes, but my future son-in-law inspired me to make my own cauliflower pizza crust. He made Read more

Pumpkin Chai Smoothie

Here's a throwback post that is certainly appropriate for this October weekend.  This smoothie matches the season and will be a great way to start the lovely fall day. Thanks to Smoothie Queen Amy for this great recipe I can't wait Read more

Gluten Free Zucchini Bread

Gluten-Free Zucchini Bread So I have been struggling with gluten-free baking because honestly -- I've never been good at baking!!  Then when I try to modify recipes using flours I'm not familiar with, it just makes  a perfect storm of Read more

When Should I Take My Supplements?

If you are like me -- you are just starting to realize why it is important to add supplements to your diet.  Even if we are eating a clean, healthy and unprocessed diet;  the mineral content of the soil Read more

Magnesium-the unloved mineral

Do you remember watching Wild Kingdom as a kid?  Did you happen to notice that the animals attacking their prey would immediately eat the organ meats.  I never really thought about why until I listened to Morley Robbins explain the Read more

More Homemade Salad Dressings

Blackberry Balsamic Vinaigrette 2 Tbsp balsamic vinegar 1/4 cup avocado oil or extra virgin olive oil 1 tsp local honey 1/3 cup blackberries   Process all the ingredients together in a blender and then season with ground pepper and sea salt The beauty of this recipe Read more

Healthy Mayo and Ranch Dressing

This stuff is a must -- If you read labels these days you will be hard pressed to find a mayonnaise or salad dressing that doesn't contain some type of vegetable oil.  Even the commercial mayos that advertise to Read more

Sherry's Story

Sherry has a great story.  She has been diabetic for years and she has made some massive changes!   "I have been on a lifestyle change. It has been a year following a ketogenic food plan.  When I started this journey Read more

Cauliflower Crust Pizza

So I got a little wicked crazy this weekend and decided to splurge on some pizza.  We do gluten-free carry out around here sometimes, but my future son-in-law inspired me to make my own cauliflower pizza crust. He made it for his family a few weeks ago and it looked amazing.   I have done cauliflower fried rice and mashed potatoes before but I’ve never been much of a baker. This seemed a little intimidating!  But, I’m always up for an adventure and challenge.

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So here are the ingredients that I used:

1 medium-sized head of cauliflower

1/4 tsp sea salt

1/2 tsp dried basil

1/2 tsp dried oregano

1/2 tsp garlic powder

1 small shake of crushed red pepper

1/4 cup shredded parmesan cheese

1/4 cup mozzarella cheese

1 egg

1 tablespoon coconut flour (optional but I used)

So you start by placing your pizza stone in the oven (I used a baking sheet) and pre heated it to 450 degrees

Then place a piece of parchment paper on a cutting board and spray with nonstick cooking spray (I used coconut oil spray)

Wash and dry the cauliflower/ cut off the florets and then pulse in the food processor ( my NINJA worked great)

Place it in a microwave safe bowl and cook for 4 minutes

When cooled — dump the cooked cauliflower into a towel and wring all the water out of it.  HINT — don’t use paper towels like I did — (A big shout out to my fab patients Gene and Cheryl that suggested using the towel)  I didn’t get my cauliflower dried out enough which made my dough a little too wet –I was able to add coconut flour to dry it out some.

NEXT –make the dough

Dump the cauliflower in a bowl with the 1/4 cup parmesan, 1/4 cup mozzarella, 1/4 tsp salt, 1/2 tsp basil, 1/2 tsp oregano, 1/2 tsp garlic powder (not salt) and a dash of red pepper

Then add the egg and mix away.   I ended up adding 1 Tbsp of coconut flour (you could also use almond) to thicken the dough up since I hadn’t dried the cauliflower well enough.

Then form the dough into a crust and pat it down on the parchment paper (not too thick or too thin)

Slide the parchment paper onto your stone or baking sheet and cook 8-11 min until golden brown

Then remove from the oven and add your toppings and cook for another 5-7 minutes until cheese is bubbly

Then let it cool for a minute or two before cutting (this is crucial)

I added some homemade sauce (see instructions below), some shaved parmesan, fresh-cut mozzarella, tomato, and fresh-cut basil from my garden.

For the Sauce–

I took about 10 Roma tomatoes and cut an X on the skin with a knife.

Then drop them in boiling water for about 45 sec and pull them out.  You can easily remove the skin from the cut areas.

Add those back in the pot with whatever other ingredients you prefer.  I added a red onion, 3 cloves garlic, fresh oregano, basil, and chives from the garden and some roasted red pepper with a dash of sea salt and pepper.

I let this simmer for about 3 hours on low heat.

 

So here are my takeaways:

It’s ok to splurge every now and again and try a new adventure in cooking!

The pizza was definitely palatable and I will try it again.  I didn’t get the texture just right and had to eat it with a fork (it was less chewy/more crumbly).  I think it would work better with a pizza stone rather than a baking sheet.  But that’s just my opinion.

Leave me some comments below on new healthy cooking adventures or mistakes you have made!  We are all in this together!

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Posted on by Angela in Diet, Nutrition, Whole Food 2 Comments

Pumpkin Chai Smoothie

Here’s a throwback post that is certainly appropriate for this October weekend.  This smoothie matches the season and will be a great way to start the lovely fall day.
Thanks to Smoothie Queen Amy for this great recipe
I can’t wait to make this Pumpkin Chai smoothie! It’s like the marriage of all my favorite things.  It’s around 400 calories, so it’s definitely a meal replacement at this serving size. Here’s the recipe.

Blend the following:
1 1/2 cups milk, or milk alternative (I use almond or coconut because the protein is kickin’)
3/4 cup cooked pumpkin

1/2 tsp. pumpkin pie spice
1/4 tsp. cinnamon
2 Tbsp. chia seeds
2 Tbsp. coconut sugar
1/4 tsp Vanilla bean
1/2 banana
If you’re a person who likes to know the calories in something you can add them up in no time flat using this FitClick’s “how many calories” link. Just type the food you’re wanting to know about in the search area. And from there you can choose specifics. It takes less than 5 minutes to add up a smoothie’s worth of ingredients.

http://www.fitclick.com/how_many_calories

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Posted on by Angela in Body, Diet, Nutrition, Organic, Weight Loss, Whole Food 1 Comment

Gluten Free Zucchini Bread

Gluten-Free Zucchini Bread


So I have been struggling with gluten-free baking because honestly — I’ve never been good at baking!!  Then when I try to modify recipes using flours I’m not familiar with, it just makes  a perfect storm of HOT MESS!

I have always loved zucchini bread and have made it for my family using traditional recipes but today I decided to make some that I could enjoy also.  I am a little afraid of coconut still after trying to substitute it into my grandmother’s homemade egg noodle recipe.  Let’s just say that I almost vomited after the first bite.  So with much uncertainty and trepidation — I tackled this one.  I think the trick with coconut flour is to really increase the amount of liquid ingredients to keep it from getting too dry.

So this really turned out moist!!  It isn’t super sweet like you would find with some zucchini breads because we are going the healthy route here –But it really is good!!

 

Ingredients 

3/4 cups coconut flour

1/3 cup coconut oil

1 tsp vanilla extract

1/3 cup honey

6 pastured eggs (cage-free)

1 tsp ceylon cinnamon

3/4 tsp baking soda

1 1/2 cups shredded zucchini

 

Directions:

SUPER SIMPLE!

Preheat oven to 350 degrees.  Spray baking loaf pan with coconut non stick spray.  Combine all the ingredients except the zucchini and mix together.  Then stir in the zucchini and bake for 45 min or until fork inserted comes out clean.

 

Posted on by Angela in Diet, Nutrition, Whole Food 2 Comments

When Should I Take My Supplements?

If you are like me — you are just starting to realize why it is important to add supplements to your diet.  Even if we are eating a clean, healthy and unprocessed diet;  the mineral content of the soil that our food is grown in just isn’t equivalent to that of our predecessors.  I won’t even begin to touch on the topics of pesticides, GMO’s, contaminated water supplies etc.  Let’s face it — most of the food / water/ products that we put in our bodies simply aren’t healthy anymore.  So I do think we need to augment our nutrition these days with some good quality supplements.

You can refer back to previous posts that will explain which supplements I think are important for most people and why—

What Supplements Should I Take

Probiotics

But here is another big question—- WHEN should we take these supplements and WHY?

So here is the low down!

 

Multivitamins

Take these with the main meal of the day!

Multivitamins contain the major fat soluble vitamins A,D, E, and K– and should ideally be taken with a meal that contains some fat.

They also contain B and C vitamins which can notoriously cause some mild nausea or acid sensitivity when they aren’t taken with food.

The only exception is a B12 vitamin which is better absorbed on an empty stomach — however, I usually recommend using a sublingual formula of B12 which is placed under the tongue — so it doesn’t matter if it is taken with or without food

Fish Oil

Fish oil can cause some GI upset.  That is why it is best to take it with your main meal of the day.  Another little tip to remember is that if you are prone to getting “Fish Burps” or gas from taking fish oil, you can keep it in the freezer and take the supplement frozen.  Remember, it is almost better not to take fish oil at all if you aren’t getting a high quality supplement.  You want to avoid any fish oil that is generated in a farmed setting or that could potentially have high amounts of mercury.  I recommend using something like Blue Ice Fermented Cod Liver Oil or Carlson’s fish oil.  Reputable supplement companies such as Metagenics, Pure Encapsulations, and Thorne are also safe bets.

 

Magnesium

Magnesium (see Magnesium- the unloved mineral) is quite beneficial as a supplement as it is necessary for many processes in the body and it helps stabilize calcium in the body.  I like magnesium glycinate.  It is quite bioavailable and doesn’t tend to cause diarrhea like magnesium sulfate or citrate.  Taking magnesium before bed is helpful because it also assists with sleep and muscle relaxation.  There is also a good supplement called “Natural Calm” which is a drink you can do before bed.  They make magnesium sprays that you can use topically or you can take  a bath with 1-2 cups of epsom salts dissolved in it if you don’t like taking the oral supplement.

Probiotics

Probiotics include helpful bacteria to re-colonize the gut micro biome after taking prescription antibiotics.  I believe they are helpful to take on a daily basis if you don’t consume a lot of fermented foods (kimchi, sauerkraut, yogurt, kefir, kombucha)  It is always best to get good bacteria from foods but taking a quality probiotic with at least 7 different strains of bacteria including lactobacillus and bifidobacterium species can certainly be beneficial (see Probiotics).  I suggest taking these on an empty stomach and at night.  Preferably 2-3 hours after your final meal of the day.

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Posted on by Angela in Body, Diet, Nutrition, Supplements 1 Comment

Magnesium-the unloved mineral

Do you remember watching Wild Kingdom as a kid?  Did you happen to notice that the animals attacking their prey would immediately eat the organ meats.  I never really thought about why until I listened to Morley Robbins explain the importance of magnesium.  Magnesium is the Rodney Dangerfield of the mineral world.  It gets “No Respect”  I have been so remiss in not learning the importance of this underutilized mineral.  Magnesium is a mineral found in oysters, must, seeds, almonds, cashews, pumpkin, pistachios, kelp and organ meats.  You can also get it from wheat grass.  The strange thing about magnesium is that nobody really talks about its importance.  We speak ad nauseam about calcium and vitamin D–but magnesium is the missing component in this triad.  It turns out that we may be enduring an epidemic of magnesium deficiency.

First a little history, our ancestors lived in a very magnesium rich environment.  It was in the water, food, root vegetables and organ meats that we consumed.  Around 100 years ago, the environment flipped.  It became a calcium rich, magnesium poor environment.  It became much more acidic with toxins.   We started refining salt from its natural form (sea salt) which contained a natural balance of magnesium and sodium. Sugar cane started being refined which removes all the magnesium.  So now, living in a calcium rich environment we have developed problems lack of the stabilizing magnesium particle.  Calcium that isn’t regulated by magnesium causes massive inflammation.  Hence (spoiler alert) the inflammation forms free radicals and oxidative stress which progresses to chronic disease states –with heart disease being very significant due to calcium deposits on the arteries.

 

Uses of magnesium:

Stabilization of bones–magnesium gives bones resilience

Regulates calcium in the body

Vital for support for muscles in body (remember the heart is a muscle)

 

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Here is a link to a great tutorial on how to make magnesium lotion—check it out!

http://creativechristianmama.com/how-to-make-magnesium-oil-lotion/

 

 

Posted on by Angela in disease, Mind, Uncategorized 5 Comments

More Homemade Salad Dressings

Blackberry Balsamic Vinaigrette

2 Tbsp balsamic vinegar

1/4 cup avocado oil or extra virgin olive oil

1 tsp local honey

1/3 cup blackberries

 

Process all the ingredients together in a blender and then season with ground pepper and sea salt

The beauty of this recipe is that you can substitute just about any berry as well to mix up the taste

Basil Vinaigrette

2 Tbsp. of White wine vinegar

1/4 cup of avocado oil or extra virgin olive oil

1 tsp. of Dijon mustard

1/3 cup chopped fresh basil

 

Process all together in a blender and season with fresh ground pepper and sea salt — This recipe is also great because you can substitute any fresh herb of choice — parsley/ rosemary / thyme etc

 

 

Posted on by Angela in Diet, Green Living, Nutrition, Organic, Whole Food Leave a comment
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