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The 52 New Foods Challenge – Salmon

Salmon is my most favorite fish. I’ve loved it since I was a kid. My uncle John would go out fishing and always bring home plenty of salmon to share. Often, he would smoke the salmon and this was my very favorite treat. It’s like I had arrived in healthy heaven. Today it is still my favorite, along with halibut.

Jennifer Tyler Lee suggests a sesame crusted salmon, which sounds delicious. She also suggests a recipe for crispy salmon chips (salmon skin) which intrigues me!

Planked Alaskan salmon and asparagus

Food Facts:

  • Always opt for wild salmon. Its nutrient values are far superior to that of farmed salmon. Wild salmon has 20% higher protein content and 20% lower fat content as compared to farmed salmon.
  • The chinook and sockeye varieties of salmon are fattier than ono, pink, and chum.
  • Salmon is a great source of potassium, selenium, niacin, phosphorus, thiamine, folate, riboflavin, and magnesium, and vitamins B5, B6, B12, C, and E.
  • Great source of protein and omega-3 fatty acids.
  • Wild salmon has a healthy ratio of omega-3 to omega-6 fats.
  • Cold-water fish, like salmon, have been shown to protect against heart disease, alzheimer’s disease, and many types of cancer.
  • Salmon is good for combatting inflammation.
  • It has also been shown to help prevent against depression.
  • It is a great protein source for detoxification of the liver. [aka Love your liver with salmon.]

From The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes by Jennifer Tyler Lee, Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno, and Superfoods: The Healthiest Foods on the Planet by Tonia Reinhard.

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July 2014 Book of the Month – AntiCancer

July’s Clean Eating book of the the month: Anticancer: A New Way of Life by David Servan-Schreiber, MD, PHD. In the wake of my Breast Cancer diagnosis in 2014, I read as many books on cancer as I could get my hands on. I’m sure I’m not alone here. Anticancer was by far my favorite.  In this *five strawberry* book, Servan-SchreibScreen Shot 2016-06-24 at 5.28.40 PMer tells readers what they can do to help keep cancer at bay, keep it from coming back, or to surpass a not-so-optimistic prognosis.

Dr. Servan-Schreiber helps to bridge the gap between what the oncologists are telling patients and what they aren’t telling patients – like what cancer patients can do to help themselves. This is what people diagnosed with a disease want desperately to hear – give them some control and power when they feel like they have no control and no power over this situation. He is an MD and a PHD and a two-time brain cancer survivor- so this isn’t quackery here!

In Anticancer, Dr. Servan-Schreiber details his cancer story (or stories, I should say), studies about patients, and several main recommendations. Those recommendations are: 1) eat a diet that includes lots of plants, high-quality meats, low in sugar, low in refined carbs, and low in poor-quality fats, 2) supporting a healthy state of mind through meditation, 3) avoiding the fear hamster wheel by attending support groups, and lastly 4) getting enough exercise.

FullSizeRender-1Servan-Schreiber tells readers that “[c]ancer lies dormant in all of us. Like all living organisms, our bodies are making defective cells all the time. That’s how tumors are born. But our bodies are also equipped with a number of mechanisms that detect and keep such cells in check.” This quote instills a bit a fear in me, knowing that cancer can be happening to all of us, all the time, BUT it also inspires hope because it empowers each of us to know that we have the power to make changes in our bodies and our futures.

A great read for anyone working to avoid cancer in their lifetime, anyone with cancer, cancer survivors, or caregivers. Anticancer gives readers the feeling of some control and power in battling this disease. Highly recommended for everyone!

 

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Mexican Style Coleslaw [GF, Paleo, Primal, Vegetarian]

Weekly shopping trips to the farmer’s market are my inspiration for the week’s menu. Some people plan their meals around what’s on their shopping list, but I go to the farmer’s market to see what produce is in season and let that guide my weekly meal planning. Then I head to grocery store to pick up whatever else I need for the week’s meals. I realize this may seem backwards to many, but eating seasonally is my thing, so you’re probably not too surprised! 😉

This past week, there were the cutest little heads of cabbage for one dollar each. I decided coleslaw would make a great accompaniment to the Mustard Glazed Chicken Thighs from The 21-Day Sugar Detox: Bust Sugar & Carb Cravings Naturally.

I always make my own paleo mayonnaise, but I remembered that I recently got a free jar of Primal Kitchen Chipotle Lime Avocado Mayo from Thrive Market. I was feeling a bit lazy and not wanting to make my own mayo, especially when I had a perfectly good paleo mayo on hand. I decided I would “make it work”.  Then I had a lightbulb moment: what if I made a coleslaw that had a Mexican flare to it? And thus Mexican style coleslaw was born. This coleslaw was much, much better than simply “making it work”. I have made this huge batch of coleslaw 3 times in the span of one week. My husband looks at me with a big goofy grin when he eats it, because it is just that good. It was also a HUGE hit at our Father’s Day picnic at the winery. I hope you enjoy it as much as we did!

Recipe:

FullSizeRender1 small head of purple cabbage, sliced

1 small head of green cabbage, sliced

6 stalks of celery, grated

6 medium carrots, grated

1 small jicama, grated

1 medium yellow onion, grated

1 cup Primal Kitchen Chipotle Lime Mayo

1/2 cup apple cider vinegar

1/4 cup Dijon mustard

1/4 cup raw local honey

1 t cumin

1 t chili powder

1 t cayenne pepper

2 t garlic sea salt

1 lemon, juiced

freshly cracked pepper

the zest of one lemon

minced chives, for garnish

 

Directions:

  1. I prefer using a food processor to grate and slice my veggies. It makes making a big batch of coleslaw that much easier. But feel free to slice and grate your veggies however you like. 🙂
  2. In a large bowl, mix all the veggie ingredients. (Reserve the chives and lemon zest.)
  3. In a small bowl, whisk mayo, vinegar, mustard, honey, and herbs and spices. Add the lemon zest.
  4. Stir the dressing onto the coleslaw and top with chives.
  5. Serve and Enjoy!

Serves 12-16

 

Hugs & Health <3,

Katie

 

In Season, in June

Well, this post is later than I had planned, but better late than never! Summer is in full swing here in Northern California and it has been quite warm. School is out, the days are long, sunny, and beautiful, and the bounty of produce options leaves me like that heart googly eyed emoji. IMG_5957

Now we have herbs like basil in season. And. Then. Blueberries. I literally can’t get enough of them. Next up is corn. I know most people LOVE corn, and I while I do like it, I almost never eat or buy it. If I do, it absolutely must be organic. Once we went paleo, it was one of those things that I just didn’t feel the urge to splurge. I am also very excited that it is now raspberry  and nectarine season. And that summer squash will be coming to a zoodler near you! Here is the Spiralizer that I use to turn my zucchini into “noodles”:  Tri-Blade Vegetable Spiral Slicer, Strongest-Heaviest, Best Veggie Pasta Spaghetti Maker for Low Carb/Paleo/Gluten-Free Meals.

Happy June! Enjoy the bounty from the farmer’s market!! Or join a CSA!

Hugs & Health <3,

Katie

In Season, in May

May is the first sign of summer produce. It makes me extremely hIMG_5956appy so see summer produce. For me, it’s the berries that are the most exciting. I could eat a pint of strawberries every day. And actually, I pretty much do. ;-). My husband loves when cherries are in season and it is a pretty short season. I try to buy them for him often during May and June. I have never bought rhubarb, so it should go on my list of things to buy and cook with.

What are you most excited for?

 

Hugs & Health <3,

Katie

 

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What is The 21-Day Sugar Detox?

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Many people stumble across The 21-Day Sugar Detox posts or books and wonder, “What is The 21 Day Sugar Detox?” and “How can it help me?”. In this post, I’ll explain exactly what the 21DSD is all about.

Q: What is The 21-Day Sugar Detox?

A: This is a 21 day plan to help you bust sugar cravings naturally. The goal of the 21 DSD is to eliminate sugars from your diet and change your taste buds to crave less sugar.  “Sweets” are eliminated for the 21 days as well as so called “health foods” like sugary cereals, breads, meal replacement bars (aka sugar bars), and other foods that contain added sugars. When you eat less sugar, you crave less sugar. Simple as that. Sugar alternatives are out as well. Check out the book, The 21-Day Sugar Detox: Bust Sugar & Carb Cravings Naturally, for more on the “Yes” foods, the “No” foods, and the “Limit” foods.

 

Q: How can it help me?

A: Everyone experiences different results while on the 21 DSD. Some of the results from past participants include: increased energy, better sleep, moods stabilized, clearer skin, being in control of food cravings (rather than the other way around), weight loss, mental clarity, less bloating, regular & healthy bowel movements, reduced headaches, improved blood tests, reduced anxiety, and stable blood sugar. Your results will vary.

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Q: Do I have to buy a bunch of stuff (supplements, meal replacement shakes or bars, etc.)?

A: No, this is a real food plan. No junkie meal replacement foods are allowed. The goal is to eliminate processed foods that are nearly always laden with sugars and other highly processed and unnatural ingredients.

 

Q: What do I need to buy?

A: Besides the guidebook/online membership and my coaching fee, you don’t need to buy anything. This is not so much a product, but a shift in mindset and behaviors in regards to food. See this post for an additional Q&A and for instructions on how to join the next detox.

 

Q: What is included?

A: In the guidebook/online membership site you have recipes, meal plans, yes/no/limit food lists, guides for dining out, modification guides for pescatarians, athletes, nursing moms, and those with autoimmune conditions. But most importantly, you have information about the negative effects of sugar in the body. Included in my coaching fee, is access to our Private Facebook Group, access to my expertise as a Nutrition Consultant, motivation, accountability, detox emails, three conference calls, a participant workbook, and suggestions and tips for a successful detox.

 

Now some questions for you…

What goals do you have?

How might your current diet be a barrier for those goals?

What are you waiting for?

What will it take for you to make a change?

 

Hugs & Health <3,

Katie

 

Turkey and Vegetable Chili [Paleo, 21DSD, Primal, GF]

Turkey Chili

Recipe:                                                                     Spice Blend:

24 oz. chicken bone broth                                1 t cayenne pepper

1 jar diced tomatoes                                           1 T coriander

1 can kidney beans                                             1 T chili powder

1 can pinto beans                                                1 t cumin

1 medium onion, diced                                      sea salt and pepper

4 medium carrots, diced    turkey chili

4 stalks celery, diced

4 cloves garlic, finely diced

2 T butter, grass-fed, organic

1 lb. organic ground turkey

2 T chives, minced

sour cream, full-fat, organic, grass-fed (optional)

 

Directions:

  1. In a large pot, sauté onions and garlic in butter until translucent.
  2. Add bone broth, tomatoes, beans, veggies, spices, and ground turkey. (Omit beans for Paleo, Primal, and levels 2 and 3 of the 21DSD.)
  3. Bring to a boil and then reduce to simmer. Continue on a low simmer for 45 min.
  4. Serve immediately. Top with sour cream and chives. (Omit sour cream for level 3 of the 21DSD).  Enjoy!

Tomatoes are rich sources of vitamins C & K, carotenes (especially lycopene), biotin and fiber. They are protective against cancer and should be eaten with an oil to improve absorption.

Celery is helpful in preventing cancer, improves white blood cell activity, and helps to lower blood pressure. It is rich in potassium and sodium. It helps the liver to detoxify as well.

Onions are a member of the allium (lily) family and are related to garlic & leeks. Alliums are known to have a cholesterol reducing effect and are known for their ability to help fight off cold and flu viruses. Onions are rich in antioxidants and biotin, manganese, copper, phosphorous, potassium, vitamins B1, B6, C, and fiber.

Breakfast Casserole [21DSD, Paleo, Primal, GF]

While visiting my Aunt Regina and Uncle John in Austin for our trip to South by Southwest in 2010, she made us a delicious breakfast casserole. Ever since then I’ve played with the recipe and made it my own.

First, I added the veggies to the original recipe. Next, I began omitting the potatoes when we went Paleo. I’ve made it with several different meat options; just bacon, bacon and sausage, just sausage, or some leftover ham during the holidays. My latest version has no cheese since I’m avoiding most dairy. No matter which version you make, it’s sure to be a crowd pleaser. This is my current go-to version.

This is the perfect recipe for Sunday brunch, Christmas breakfast (our tradition), or to make ahead for quick-and-easy breakfasts for the week. While on The 21-Day Sugar Detox, this has been a great option for my husband and I. Let me know what you think!

Recipe:

IMG_69561 dozen pasture-raised eggs

8 slices of bacon, cooked and chopped

1 can of diced green chilies

2 bell peppers, diced

1 yellow onion, diced

1 t sea salt

1/2 t ground pepper

1/2 t granulated garlic

1/2 t red pepper flakes

1 T grass-fed butter

1 t coconut oil

Optional:

1 C grated cheddar cheese

1 large russet potato, grated

1/2 lb ground pork sausage

1 C ham

Directions:

  1. Preheat oven to 350°.
  2. Grease a 13″ x 9″ pan with coconut oil.
  3. Sauté the bell peppers and onions in a skillet with the butter.
  4. Crack the eggs into a bowl and scramble. Season with sea salt, pepper, red pepper flakes, and garlic.
  5. In the baking dish, layer the bell peppers, onions, chili peppers, bacon, and eggs.
  6. Optional: If using the optional items, layer the potatoes first and the cheese on top. Cook the pork sausage and include it in the egg mixture. If using the ham include it in the egg mixture. Feel free to include whatever meat you have on hand or you prefer.
  7. Bake for 30-40 minutes or until firm in the middle. Cool for 10 minutes and then serve. Enjoy!

 

Eggs are a good source of protein and healthy fat; often considered a “perfect food”. They are a good source of vitamins B12, B6, and D, riboflavin, choline, phosphorous, selenium, folic acid, pantothenic acid, iron, and omega-3s. It is important to choose pasture-raised, organic eggs because they are rich in the above nutrients, while factory-farmed eggs generally are not.

Green Bell Peppers are one of the most nutrient dense foods and are a great source of fiber. They are rich in vitamins C, K, B6, thiamin, folic acid, and also beta-carotene. They are great sources of phytonutrients. Green bell peppers help prevent against cataracts, prevent blood clots, which reduces risk of heart attacks and strokes.

Onions are a good source of vitamins C and B6, potassium, and manganese. They are also rich in antioxidants, particularly quercetin, kaempferol, and myricetin, which all play a role in cancer prevention. Onions also help to reduce the risk of cardiovascular disease and osteoporosis.

References:

Bauman, E. & Friedlander, J. (2014). Therapeutic Nutrition. Penngrove, CA: Bauman College Press.

Murray, M., Pizzorno, J., & Pizzorno, L. (2005). Encyclopedia of Healing Foods. New York, NY: Atria Books.

Health & Hugs <3,

Katie

 

 

Butternut Squash Soup [21DSD, Paleo, Vegetarian, Primal]

Butternut squash soup is something that I could eat nearly everyday during the winter months. Hearty, filling, healthy, and delicious. I found a recipe for it about 5 years ago, and since then, I’ve tweaked it to make it my own. I found the act of peeling the butternut squash simply ridiculous. It is insanely hard to peel a raw butternut squash. Then, while in Miami, a friend ordered some butternut squash at a restaurant and it arrived roasted with the skin on. MIND BLOWN. I decided then to stop peeling the squash for these three reasons. 1) It’s way too hard, 2) I’m going to puree the soup with an immersion blender anyways, and 3) the skin is where the nutrients are! So here is my favorite recipe for butternut squash soup. Enjoy!

Paleo Butternut Squash Soup

Recipe:

1 large butternut squash, seeded and chopped

6 ribs of celery, chopped

6 carrots, chopped

1 medium onion, chopped

2 cloves garlic, coarsely chopped

2 cups water

2 T butter

2 cups bone broth (or veggie broth)

1 T cumin

1 T coriander

1 T turmeric

1 T paprika

1 T garlic salt

1 t  pepper

2 T coconut sugar (optional)

2 lemons, juiced

Optional: Raw sour cream (or raw plain yogurt), for serving

Optional: Cilantro, for serving

Directions:

  1. Place a vegetable steamer in a large stock pot. Add water, butter, and butternut squash. Steam the butternut squash until pierced easily with a knife.
  2. Once steamed, place squash in stock pot (leave water in pot). Add carrots, celery, onions, and garlic. Add broth and bring to a boil. Reduce heat to a simmer. 
  3. Add cumin and the next six ingredients. Keep at simmer for about 30 minutes. Remove from heat, and allow to cool for about 15 minutes.
  4. Use an immersion blender to purée soup (regular blender or food processor will also work).  Add lemon juice. Serve with a dollop of sour cream or plain yogurt and garnish with cilantro. Makes about 8 servings. 

Onions are a good source of vitamins C and B6, potassium, and manganese. They are also rich in antioxidants, particularly quercetin, kaempferol, and myricetin, which all play a role in cancer prevention. Onions also help to reduce the risk of cardiovascular disease and osteoporosis.

Carrots are good sources of vitamins A, C, B6 & K, biotin, potassium, thiamine, and fiber. They are also rich in antioxidants and good source of starchy carbohydrates.

Butternut Squash is a good source of antioxidant carotenoids, vitamins C, B1, B6, folic acid, and pantothenic acid. It is also a good source of potassium, manganese, and fiber. Dark-fleshed winter squash is shown to be protective against cancer, especially lung cancer, heart disease, and and type II diabetes.

 

Sources:

Murray, M., Pizzorno, J., & Pizzorno, L. (2005). Encyclopedia of Healing Foods
New York, NY: Atria Books.

 Reinhard, T (2014). Superfoods: The Healthiest Foods on the Planet
Buffalo, NY: Firefly Books. 

Asian Style Turkey Lettuce Wraps [Paleo, Primal, GF]

Ever since going paleo a few years ago, we’ve been trying to expand our repertoire of recipes. A colleague suggested lettuce wraps and boom this recipe was born. It’s been tweaked over the years, but here it is in its latest form.

Asian Style Turkey Lettuce Wraps

Recipe:Asian Style Turkey Lettuce Wraps

1 lb. ground turkey (I prefer the higher fat content over the lean version)

5 medium carrots, tops trimmed

4 stalks of celery, tops and ends trimmed

1 medium yellow onion, peeled and quartered

10-12 romaine lettuce leaves, washed and trimmed

2 T Rendered Duck Fat or Ghee

2 T Coconut Aminos or Gluten Free Tamari (if you can have soy)

2 T Coconut Vinegar or rice vinegar (if you can have rice, I prefer this one)

1 T fresh ginger, grated

2 cloves of garlic, minced

1 T sesame seeds

1 T sesame oil

Directions:

1.) Melt the duck fat or ghee in a skillet over medium heat. 2.) Brown the ground turkey. 3.) While the turkey is browning in the pan, grate the onion, celery, and carrots in a food processor, using the grater blade. 4.) Once turkey is nearly all browned, add the coconut aminos, vinegar, ginger, garlic, sesame seeds and oil. Mix to combine. 5.) Add the grated vegetables and bring to a simmer until veggies are cooked. 6.) Place ground turkey mixture on the romaine lettuce leaves and enjoy!

Makes about 4 servings.

Onions are a good source of vitamins C and B6, potassium, and manganese. They are also rich in antioxidants, particularly quercetin, kaempferol, and myricetin, which all play a role in cancer prevention. Onions also help to reduce the risk of cardiovascular disease and osteoporosis. Quercetin plays a large role in healing the gut.

Carrots are good sources of vitamins A, C, B6 & K, biotin, potassium, thiamine (B1), and fiber. They are also rich in antioxidants and good source of starchy carbohydrates.

Turkey is rich in glutamine, which is an important amino acid for healing the small intestines of those with leaky gut. It is also rich in vitamins B6 and B12, protein, niacin, phosphorous, selenium, zinc, pantothenic acid, riboflavin, iron, potassium, and magnesium.

Ginger has long been used for gastrointestinal problems, making this an ideal food for those with leaky gut and other GI troubles. It relaxes and soothes the intestines and promotes the elimination of gas. It is also anti-inflammatory. Always choose fresh over dried, as it has higher levels of ginger’s active protease.

Nutrition Facts for one serving (this recipe yields about 4 servings)

asianstyleturkeylettucewrapslabel

DISCLAIMER: I am NOT a Registered Dietician or Medical Doctor. As such, I do NOT provide medical nutrition services, or diagnose and treat disease. Rather, I educate people on the benefits of a healthy lifestyle to improve their quality of life. I advise people with existing medical problems to consult with medical doctors. I shared evidence-based health information, whether to class participants, wellness counseling client sessions, or on this website.

Sources:

Murray, M., Pizzorno, J., & Pizzorno, L. (2005). The Encyclopedia of Healing Foods. New York, NY: Atria Books.

Reinhard, T. (2014). Super Foods: The Healthiest Foods on the Planet. Buffalo, NY: Firefly Books.

Robinson, J. (2013). Eating On the Wild Side. New York, NY: Little, Brown and Company.