The Perfect Party Bread
The Perfect Party Bread
Mix the Simple Mills artisan bread per box directions and make two balls with the dough. Spread one of the balls of dough out on parchment lined pan. Top with Kite Hill chive spread then add the second ball of dough on top. You may need to put some olive oil in your hands when flattening out the dough so it doesn't stick. Add more of the chive cream cheese spread to the top layer of bread and add thinly sliced zucchini and thinly sliced red onion as shown in photo. Brush top with a little olive oil and sprinkle with oregano and a little salt, bake for about 25 min on 350.
Try not to eat the entire loaf yourself! You could also make this a single layer of the bread and make it bigger. Either way is delicious!
Roasted Cabbage & Sausage
Cabbage is one of those veggies that isn't often included in the diet because it's not something that many people know how to cook or what recipes to add it to! I also didn't know how to add it to my diet until I started experimenting with recipes like this roasted cabbage and sausage recipe I am sharing with you today.
But, did you know that purple cabbage is full of vitamin C? This means that it is a tasty way to support your immune system. It's also super easy to cook and tastes delicious when paired with a protein and healthy fat.
Not only that, but purple cabbage is also full of phytonutrients which help reduce inflammation which is essential for overall health.
Cabbage is also excellent for digestive health because you can ferment this beautiful cruciferous veggie to make it a probiotic for the gut.
So what are you waiting for? Are you ready to add some cabbage to your diet?
Here is a roasted cabbage and sausage recipe that takes under an hour to make and makes a delicious side dish packed full of nutrition.
Roasted Cabbage & Sausage
- 1 head of red cabbage (thinly sliced)
- 2 Tbsp. olive oil
- 1 lb. of organic turkey sausage (sliced)
- 1 pinch of salt & pepper
- Freshly chopped herbs of choice (thyme or rosemary works well)
- Coconut oil for cooking
- Start by preheating the oven to 375 degrees F and lining a baking sheet with parchment paper.
- Add the chopped cabbage, olive oil, salt, pepper, and herbs to a mixing bowl and toss well.
- Transfer the cabbage to the baking sheet and bake for 30-45 minutes or until the cabbage is wilted.
- While the cabbage is cooking, preheat a medium skillet over medium heat with the coconut oil.
- Cook the sausage for about 10 minutes.
- When the cabbage is just about finished cooking (5-10 minutes left) add the cooked sausage to the oven.
- Allow to cool for a couple of minutes and enjoy!
5 Paleo Summer BBQ Recipes
With the unofficial start to summer underway, you may be enjoying more time outside and of course, grilling and enjoying delicious food with friends and family. I know, I am which is what inspired me to create these 5 paleo summer BBQ recipes.
I understand just how stressful summer barbeques can be when you are following a paleo diet or even just trying to limit your sugar intake and eat healthier. Following a clean diet can make family gatherings stressful, as you know, there are always food temptations that are hard to turn down. This is why I wanted to put together my top five paleo summer BBQ recipes for you today. These are recipes you can enjoy all summer long!
These recipes are perfect for summer and something you can take to a BBQ or summer party. I promise that the whole family will enjoy them and you won't feel guilty about enjoying any of these recipes.
Paleo BBQ Sauce
- 2 cups no sugar added tomato puree
- ½ cup raw apple cider vinegar
- ¼ cup pure maple syrup
- 1 Tbsp. coconut aminos
- 1 tsp. paprika
- 1 Tbsp. chili powder
- ½ tsp. ground cloves
- 1 tsp. onion powder
- 1 tsp. garlic powder
- Pinch of salt and pepper
- Add all the ingredients to a stockpot over low/medium heat and stir.
- Cook for 1-2 hours, stirring frequently or until the sauce has thickened.
- Store in an airtight container in the fridge until ready to use.
BBQ Chicken Thighs
- 3 lbs. of organic chicken thighs
- 1 cup of Paleo homemade BBQ sauce
- Extra salt & pepper to taste
- Coconut oil for cooking
- Start by adding the homemade BBQ sauce to a mixing bowl and add the chicken thighs. Be sure to cover both sides of the thighs thoroughly. Allow them to marinate for 30 minutes. Season with a pinch of extra salt and pepper if desired.
- Heat a gridded skillet over medium heat with coconut oil and cook the chicken thighs on both sides until browned and cooked through.
- Serve with a side of homemade sweet potato fries or steamed vegetables.
BLT Sliders
- 1 lb. of grass-fed beef
- 1 tsp. garlic powder
- 1 tsp. onion powder
- ½ tsp. sea salt
- ¼ tsp. black pepper
- Homemade paleo mayo for serving (See link below )
- Cooked bacon (tomato, and lettuce leaves for serving)
- Coconut oil for cooking
- Start by adding the ground beef, garlic powder, onion powder, salt, and pepper to a mixing bowl. Mix well.
- Form into 4 burger patties and preheat a large skillet over medium heat with coconut oil.
- Cook the burgers on both sides until browned and cooked to your liking.
- Serve with lettuce leaves as the “bun” and top with cooked bacon, tomato, and paleo mayo.
Adobo Pork Chops
- 4 bone-in pork chops
- 1 Tbsp. Paleo adobo seasoning (I like Primal Palate)
- Olive or for marinating
- Avocado or coconut oil for cooking
- Start by covering the pork chops with olive oil and seasoning with adobo seasoning.
- Next, preheat a gridded skillet over medium heat with avocado or coconut oil.
- Cook the pork chops for about 5 minutes on each side or until cooked through. Alternatively, you can cook these on the grill.
- Enjoy.
Strawberry Cream Popsicles
- 1 cup of full fat unsweetened coconut milk yogurt
- 1 cup of frozen strawberries
- 2 Tbsp. pure maple syrup
- 1 tsp. pure vanilla extract
- Popsicle molds
- Simply add all ingredients to a high-speed blender or food processor and blend until smooth.
- Transfer to popsicle molds and freeze until set.
- Enjoy.
Paleo "Oatmeal" Raisin Cookies
I don't know about you but I love oatmeal raisin cookies! I would much rather have something like this than chocolate, but since I don't eat grains I have not been able to make oatmeal raisin cookies in quite a few years. I decided that enough was enough and I wasn't going to live my life any longer without oatmeal raisin cookies in it! I finally decided to make a grain free version, and to my surprise these came out better than the real thing!
I have always wanted to experiment with tigernut flour and was pleasantly surprised how amazing it is! I love to mix different grain free flours together so that you don't get any strong flavor like you can when using just one. Tigernut is great to use for those that are allergic to nuts or can't have them because they are following an autoimmune paleo diet. Tigernut is not a nut, it is a root vegetable that is gluten free, grain free, high in fiber, iron, potassium, protein, magnesium, zinc and vitamins E and C. Tigernuts contain natural sugar, healthy fats and have a high level of resistant starch, which reaches the colon intact. Resistant starch promotes prebiotic growth and supports a healthy immune and digestive track. It can also lower blood glucose levels and improves insulin sensitivity (1).Which means that these cookies are not only delicious, but they are actually good for you!
Paleo “Oatmeal” Raisin Cookies
1 ½ cups tiger nut flour
½ cup almond flour
2 tbsp. coconut flour
¾ cup maple sugar
1 tsp. cinnamon
¼ tsp. nutmeg
½ tsp. salt
1/2 tsp. baking soda
1/2 cup butter, softened
1 egg, room temperature
2 tsp. vanilla
½ cup raisins
1. With your hand mixer or stand up mixer cream the grass-fed butter, maple sugar, egg, and vanilla for about 15 seconds until smooth and fluffy.
2. Add the tiger nut flour, almond flour, coconut flour, baking soda and sea salt and mix again until combined, about 30 seconds. Scrape down the sides of the bowl if needed in order to incorporate all of the flour. Mix a few seconds more.
3. Fold in the raisins.
4. Place a small golf-ball sized balls of dough on a cookie sheet lined with parchment
5. Bake for 10 minutes, then remove and push down with the back of a spoon to flatten a bit. Return to the oven for 10 more minutes or until slightly golden around the edges.
Sources:
(1) Jennifer Harris. What is Tigernut Flour. Gluten Free Living Website
The Ultimate Hormone Supporting Smoothie
This ultimate hormone supporting smoothie has everything you need to naturally support your hormones and thyroid, plus it has a delicious and creamy vanilla flavor. I added maca to this smoothie to help naturally support hormone levels and Brazil nuts to support the thyroid. Here are some of the reasons both maca and Brazils nuts make this smoothie ideal for hormone balance.
Maca & Hormone Balance
Maca is considered an adaptogenic herb, so it responds to what is going on in the body. If a specific hormone level is too high, it can help bring it back into the normal range. However, if it is too low, it can help elevate it to where it needs to be. Overall, maca can help balance your hormones to better help your body respond to stress.
Having an estrogen imbalance can also cause issues with mood, fatigue, and libido. Maca may be able to help support healthy estrogen levels as well as thyroid health, and cortisol all of which are super important for overall hormonal balance.
What Kind of Maca Do I Recommend?
I personally use and recommend gelatinized maca. During the gelatinization process, the roots are separated from the fibrous parts of the maca plant. This helps to remove the starchy carbs making it higher in nutrients and easier to digest. I personally use Terrasoul Superfoods Organic Gelatinized maca which you can find on Amazon.
Brazil Nuts & Thyroid Support
Brazil nuts are a rich source of selenium which is essential for thyroid health. The best thing about Brazil nuts is that you only need a couple a day to get your daily selenium requirements, so this smoothie will have you covered! Selenium is an important part of thyroid health as selenium works to help protect thyroid cells and can help convert inactive T4 to T3. In my book, The 30-Day Thyroid Reset Plan: Disarming the 7 Hidden Triggers That are Keeping You Sick, I talk about the importance of selenium and Brazil nuts when it comes to supporting the thyroid.
If you are suffering from weight gain, fatigue, hair loss and more, click here to schedule a phone call with me, so I can find out where you’ve been, where you want to get to, and how I can help you get there.
I know exactly where you are because I’ve been there myself…I remember being so tired that I could barely function. I gained 30 pounds out of nowhere and had a severe case of brain fog. I also started to get severe anxiety and panic attacks. I was driven and motivated…until I wasn’t. I didn’t know what was happening to me. All I wanted was to get my life back…
Finally, I learned about functional medicine and found a practitioner that I hoped could help me. They ran specialized tests that were far different than I had ever had before. When I got the results back, it turned out I had candida, parasites, high cortisol, the Epstein Bar Virus and many food intolerances. I also had an issue with my thyroid that no one found before because they were using the conventional medicine lab ranges which are way too broad….which I now know is one of the leading causes of hypothyroid misdiagnosis.
I went through treatment of all of these things and it completely changed my life. I immediately lost the 30 pounds I had gained plus more, I had a lot more energy, and my brain fog was gone. I felt amazing and knew that I wanted to help people find the underlying causes of their symptoms and disease.
How to Make Easter Healthy and Fun
With Easter around the corner, I am starting to get my favorite Paleo Easter recipes together. I usually make a ham, a healthy veggie-based appetizer, and some type of kid-friendly dessert. This year, I wanted to use my Instant Pot as an easy yet delicious way to serve Easter ham. The Instant Pot makes everything super tender, and the flavors in this ham recipe are perfect for Spring. I also wanted to share my favorite roasted carrot recipe with you. This is one of my go-to recipes as it is easy to make, and something that everyone enjoys.
For dessert, I am sharing an adorable Paleo-friendly coconut egg nest recipe with you that is so much fun to make. If you have kids, get them involved! Not only are they fun to make, but adults can enjoy these too.
I hope these recipes give you some Eater inspiration and show you that a Paleo-friendly Easter meal can be delicious too.
Instant Pot Easter Ham
- 1 6-6.5 lb. Bone-in Organic ham
- 1/2 cup pure maple syrup
- 1/2 cup raw honey
- 1/4 cup maple sugar
- 1 tsp. ground nutmeg
- 1 tsp. ground cinnamon
- 2 Tbsp. organic or freshly squeezed orange juice
- 1/4 cup filtered water
- Start by adding all the ingredients to stockpot over low heat and whisk. Heat for 3-5 minutes.
- Add the ham to the base of the Instant Pot and cover with the water.
- Pour the glaze on top of the ham.
- Secure the lid on the Instant Pot and close the pressure valve.
- Cook for 10 minutes on high pressure.
- Once the timer goes off, allow the pressure to release naturally.
- Once the pressure is released, allow the ham to rest for 15 minutes and then remove from the pot leaving the extra liquid behind.
- Slice the ham to your liking and drizzle with the leftover sauce in the base of the Instant Pot.
Garlic Roasted Carrots
- 2 bunches organic carrots
- 4 cloves chopped garlic
- 1 tsp. oregano
- 1 pinch sea salt
- 1/4 tsp. black pepper
- 1 Tbsp. olive oil
- Start by preheating the oven to 375 degrees F and lining a baking sheet with parchment paper.
- Next, line the carrots onto the baking sheet.
- Mix the olive oil, garlic, oregano, salt, and pepper together in a bowl and drizzle over the carrots.
- Bake for 30-40 minutes or until the carrots are tender.
Paleo Coconut Nests
- 1 8 ounce bag of unsweetened shredded coconut
- 4 egg whites
- 1 Tbsp. raw honey
- 1 Tbsp. maple sugar
- 1/4 tsp. sea salt
- 1/2 cup Enjoy Life Dark Chocolate Morsels
- Dark chocolate non-GMO eggs (for topping )
- Start by preheating the oven to 300 degrees F and greasing a mini muffin tin with coconut oil.
- Add the egg whites, raw honey, maple sugar, and salt to a mixing bowl and whisk.
- Add the shredded coconut and mix well.
- Scoop 1-2 tablespoons of the coconut mixture into the greased muffin tins filling them all the way.
- Using your thumb, make an indent in the center to create a "nest."
- Bake for 15-20 minutes or until lightly brown. Check at the 10 and 15-minute mark to be sure they aren't browning too quickly.
- Allow the nests to cool, and then using a knife, loosen them from the muffin tins.
- Melt the dark chocolate morsels in a stockpot over low heat, and scoop about 1 tsp. worth into the center of the nests. Allow the chocolate to set for about 10 minutes.
- Top with the dark chocolate eggs.
- Store in a glass jar in a cool and dry place.
5 Quick Low-Inflammatory Breakfast Recipes to Support the Thyroid
I am sure you have heard and may be sick of hearing at this point, that breakfast is the most important meal of the day. But it really is, especially if you suffer from a thyroid condition or an autoimmune disease. Starting your day off with a balanced and low-inflammatory breakfast recipe can help balance blood sugar levels which is an important part of supporting the thyroid. Skipping breakfast can cause an imbalance in blood sugar which can be problematic, not just for your thyroid but your mood as well. I know I turn into a monster when I skip breakfast and go through my morning with low blood sugar!
Even worse, eating a breakfast full of sugar, and refined carbs can also cause thyroid trouble. Studies have shown that having frequent insulin spikes can cause damage to the thyroid in those who suffer from an autoimmune thyroid disease. When this occurs, the production of thyroid hormones will also suffer, and so may the people around you. While high blood sugar from too many refined and processed carbs can cause issues, having low blood sugar by skipping breakfast can also negatively impact the thyroid while also causing issues with the adrenal glands and the gut. This is why eating a well-balanced breakfast as your very first meal of the day is so important for thyroid health. Not only that, but breakfast can also be a time to add in a boost of nutrition with low-inflammatory foods.
So, we know that breakfast is important, but as a Functional Medicine Doctor, I often have patients ask me what I have for breakfast, and what I recommend. Just like many of my patients, I also suffered from an undiagnosed thyroid condition for many years, so I like to start my day with the same foods I recommend my patients do. I always recommend some source of clean protein, healthy fat, and a complex carbohydrate to give your metabolism a boost, support energy levels, and nourish the thyroid. I also love to add in at least one anti-inflammatory food to start my day as reducing inflammation in the body is key to supporting not only thyroid health but the health of our entire body.
I want to share my top five quick and easy low-inflammatory breakfast recipes that support the thyroid and give you that morning boost of energy you need to power through your day.
These recipes are:
• Gluten-free
• Grain-free
• Dairy-free
• Soy-free
• Refined sugar-free
Eggs with Sautéed Shallots & Greens
- 1 whole organic pasture-raised egg
- 1 organic pasture-raised egg yolk
- 1 cup of collard greens or spinach (chopped)
- Chopped shallot to taste
- Coconut oil for cooking
- Pinch of pink Himalaya sea salt
- Start by heating a large skillet over medium heat with coconut oil.
- Add the eggs and cook over easy or to your liking. This recipe is also great served as an omelet.
- Remove the eggs from the pan and add additional coconut oil. Sauté the collard greens and shallots for 5-7 minutes until the collards are wilted and the shallots have started to caramelize.
- Serve the sautéed greens with the eggs and season with a pinch of salt.
- Enjoy while warm.
Optimal Health Low-Inflammatory Smoothie
- 1 cup of full-fat unsweetened coconut or almond milk
- 1 cup of frozen blueberries
- ½ plantain
- 1 handful of fresh spinach
- 1 serving of vanilla paleo protein powder (found in my store)
- Simply add all ingredients to a high-speed blender and blend until smooth.
- Enjoy right away.
Coconut Cream Bowl with Fresh Berries
- ½ cup of full-fat unsweetened coconut cream (if you can't find coconut cream, just use the creamy/solid portion at the top of a full-fat unsweetened coconut milk can and save the liquid portion for smoothies.)
- ½ cup of fresh berries of choice
- 1 Tbsp. chia seeds
- 1 Tbsp. slivered almonds
- Start by adding the coconut cream to a serving bowl and top with the fresh berries, chia seeds, and slivered almonds.
- Enjoy right away or pack with you to bring to work as an on the go breakfast.
Quick and Easy Coconut Flour Pancakes
- 1 ripe banana
- 3 organic pasture-raised eggs
- 2 heaping tablespoons of coconut flour
- Dash of cinnamon
- Coconut oil for cooking
- Start by heating a large skillet over medium heat with the coconut oil.
- Add the banana to a mixing bowl and mash. Mix in the remaining ingredients.
- Pour ¼ cup of the batter into the preheated skillet at a time and cook for 2-3 minutes on each side of until lightly brown.
- Continue this process until you have used all the batter.
- Enjoy with an extra slab of coconut oil or unsweetened coconut butter if desired.
Anti-inflammatory Turmeric Smoothie
- 1 cup of full-fat unsweetened coconut milk
- ½ frozen banana
- ½ cup pure pumpkin puree
- 1 tsp. ground turmeric
- ½ tsp. ground cinnamon
- 1/8 tsp. ground ginger
- 1 serving of optimal reset vanilla cleanse powder
- Add all ingredients to a high-speed blender and blend until smooth.
- Serve with an extra sprinkle of ground cinnamon if desired.
- Enjoy right away.
My Paleo Protein Powder is an amazing addition to any smoothie. It comes in chocolate or vanilla and offers hydro-beef and bone broth protein for optimal support to the gut and the body.
If you are suffering from weight gain, fatigue, hair loss and more, click here to schedule a phone call with me, so I can find out where you’ve been, where you want to get to, and how I can help you get there.
I know exactly where you are because I’ve been there myself…I remember being so tired that I could barely function. I gained 30 pounds out of nowhere and had a severe case of brain fog. I also started to get severe anxiety and panic attacks. I was driven and motivated…until I wasn’t. I didn’t know what was happening to me. All I wanted was to get my life back…
Finally, I learned about functional medicine and found a practitioner that I hoped could help me. They ran specialized tests that were far different than I had ever had before. When I got the results back, it turned out I had candida, parasites, high cortisol, the Epstein Bar Virus and many food intolerances. I also had an issue with my thyroid that no one found before because they were using the conventional medicine lab ranges which are way too broad….which I now know is one of the leading causes of hypothyroid misdiagnosis.
I went through treatment of all of these things and it completely changed my life. I immediately lost the 30 pounds I had gained plus more, I had a lot more energy, and my brain fog was gone. I felt amazing and knew that I wanted to help people find the underlying causes of their symptoms and disease.
Reference
Kresser. Thyroid, Blood Sugar, and Metabolic Syndrome.
Paleo Snickerdoodle Cookie Recipe
Snickerdoodle cookies are one of my favorites, and my kids love them too! These cookies are a cinnamon lovers favorite, so I wanted to make a paleo snickerdoodle cookie recipe that was free from refined sugar, gluten, grains, and dairy so we all could enjoy this tasty treat. I used cassava flour with a small amount of tapioca flour to make the perfect texture and added in some grass-fed butter, vanilla, maple sugar, and of course cinnamon to make these taste just like the real thing!
*Note if you cannot tolerate grass-fed butter, you can try coconut oil instead.
Paleo Snickerdoodle Cookies
- 1 1/4 cups cassava flour
- 1/8 cup tapioca flour
- 1 cups maple sugar (+ 1/8 cup for topping)
- 1 tsp baking soda
- 1/8 tsp salt
- 1 tsp pure vanilla extract
- 1 egg
- 3/4 cup unsalted grass-fed butter (melted but cooled)
- 1.5 tsp. cinnamon for topping
- Preheat oven to 375 degrees.
- In a large bowl, combine the flours, 1 cup of the maple sugar, baking soda & salt.
- In a smaller bowl, combine the cooled melted butter, vanilla, and eggs.
- Mix the dry ingredients in with the liquid.
- In a smaller bowl, add the remaining maple sugar to the cinnamon and mix well.
- Using a small spoon, scoop some batter out into your hand and roll into a ball. Dip the cookie ball into the maple sugar/cinnamon mixture and roll around to cover. Place onto a unbleached parchment lined cookie sheet. Continue with the remaining cookie dough.
- Bake at 375 degrees for 10 minutes. Try to make them all the same size for best outcome.
Cassava Flour Chocolate Chip Cookies
I can't even begin to tell you how happy I am that Cassava flour was invented! Otto's Cassava Flour is unlike anything your kitchen has ever experienced. It is an all-natural, amazing, grain-free replacement for wheat flour and can often be used as a 1:1 substitute in countless recipes. There are no fillers. Only 100% Yuca (Cassava) and water are used to create this single-ingredient wonder.
When trying out a new cookie recipe, I couldn't think of anything better to use. This recipe is nut, gluten, grain, dairy and refined sugar-free. Oh, and it's incredibly tasty despite all the ingredients it's "free" of : )
Here's the link to the products that I used in this cookie recipe:
Cassava Flour Chocolate Chip Cookies
Wet Ingredients:
-1/3 cup grass-fed unsalted butter if you can tolerate dairy -or- coconut oil (melted) if you cannot
-1/3 cup maple syrup
-2 eggs
-1 tsp. organic vanilla
Dry Ingredients:
-3/4 cup Otto's cassava flour
-1/3 cup maple sugar
-1 tsp. aluminum and gluten free baking soda
-1 tsp. salt
Other Ingredients:
1 cup enjoy life dark chocolate morsals
Directions:
1. Preheat oven to 350 degrees
2. Mix wet ingredients in a bowl with hand mixer, in a separate bowl mix the dry ingredients
3. Slowly pour the dry ingredients into the wet while stirring until it becomes dough
4. Fold in the dark chocolate morsals
5. Scoop out 1 tbsp. of batter and place on cookie sheet lined with unbleached parchment paper
6. Repeat with the remaining dough
7. Bake for about 12 minutes or until done
This should make about 12 cookies
Allow to cool and enjoy!
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An Anti-Anxiety Adaptogenic Tea Recipe
Adaptogenic herbs are excellent for combatting anxiety and restoring balance in the body. They are great because they respond to the situation in the body, so they can help support hormone balance, blood sugar, and anxiety to name a few. This recipe is perfect for when you are feeling anxious, and need a relaxing cup of tea to calm your mind. It is also great to enjoy before bed to help wind down the day and promote restful sleep.
Here's how to make this adaptogenic tea recipe and the link to the ashwagandha root powder I use.
An Adaptogenic Tea Recipe
- 1/2 cup full-fat coconut milk
- 1 tsp. ashwagandha root powder
- 2 tsp. pure maple syrup
- 1/2 cup water
- Cinnamon for serving
- Start by adding the water, coconut milk, ashwagandha root powder, and pure maple syrup to a stockpot over low heat and whisk well.
- Simmer for about 10 minutes.
- Serve with a pinch of cinnamon.