2-Minute Guacamole

Looking for a simple summer snack that will keep you swimsuit ready?  Today, I’m sharing the easiest 2-minute guacamole recipe perfectly paired with veggies like celery, carrots or zucchini slices.

Did you know that you actually need to eat fat to burn fat? Well, certain fats that is – unsaturated fats.  That’s the fat in fish, olive oil, coconut oil, nuts, butter, seeds and avocados. They help remove LDL cholesterol from your arteries and promote a healthy heart.  And these real foods are soo much healthier than the low-fat processed foods loaded with sugar and salt to add flavor from the removed fats.  These healthy fats actually help break down the stored fats in your body and contain the building blocks to building muscle, all working together to help you slim down.

Avocados pack in healthy monounsaturated fats that contain oleic acid and give you protein and fiber.  They actually help reduce cravings and keep you feeling full so you don’t over-eat.

Guacamole

Ingredients:

Shopping Tip: How do you pick a perfectly ripe avocado? Peeling away the stem and if you find green underneath, take that one! If you find brown, then it’s overripe. If the stem won’t come off at all, it’s not yet ripe, but you can take it home to be ready in a few days!

  • 1 avocado
  • 1 teaspoon pink Himalayan salt
  • 1/4 teaspoon garlic powder
  • 1/2 teaspoon ground pepper (omit if AIP)
  • juice from 1/4 lime

Preparation:

Mash the avocado with all other ingredients in a bowl with a fork and it’s ready to serve! If you don’t plan on eating it all right away, save the avocado seed and put in the bowl with the guac to keep it from going brown for a day or two.

Enjoy!

 

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AIP Cilantro Lime Chicken Soup

I recently made dinner for a friend who is following the Auto-Immune Paleo diet. The AIP diet basically removes anything inflammatory so that your immune system has a chance to heal.  It’s very restrictive (depending on what you’re currently eating, of course), but great for people with auto-immune diseases or for anyone suffering from unexplained health issues and not seeing results from anything else. Since it avoids foods that are most often problematic, it can also help people understand what kind of food allergies they may have without taking the expensive tests.   Another thing about the AIP diet is that everything must be organic to avoid reactions to pesticides, additives, hormones, etc in non-organic foods – see why organic is always the better choice here.

One of my favorite anti-inflammatory, healing foods is bone broth.  It is super easy to make and I always have some on hand to drink or make soups with. So, when I was challenged to make a meal that was AIP-friendly, I knew I wanted to start there. Today, I’m sharing the delicious Cilantro Lime Chicken Soup I concocted by taking the tomatoes and peppers (nightshade veggies are a surprisingly common allergen) out of my Chicken Tortilla Soup recipe.  Even if you’re not following an AIP diet, I promise you’ll love this one!

Ingredients:Cilantro Lime Chicken Soup

  • 1 organic zucchini
  • 1/2 bunch organic celery
  • 3 organic carrots
  • 1/2 onion
  • 2 cloves garlic
  • 1/2 organic chicken cooked and shredded (crock-pot chicken recipe)
  • 8 cups homemade bone broth (or organic chicken broth)
  • 1 tablespoon pink Himalayan salt
  • 1 tablespoon organic olive oil (my favorite brand is Kasandrinos)
  • 1/4 cup diced cilantro
  • 2 tablespoons fresh lime juice

Preparation:

Prep time: about 5 minutes, Cooking time: 35 minutes

  1. Put all the veggies (first 5 ingredients above) into a food processor and blend until puréed.
  2. Add olive oil and puréed veggies to soup pot and sauté over medium heat for 3 minutes.
  3. Add broth and salt to the pot and bring to a boil, then reduce to low and simmer for 20 minutes.
  4. Add chicken, lime juice and cilantro to the pot and simmer for another 10 minutes.
  5. Serve with fresh avocado slices on top for added texture.

Hope you enjoy!

Christmas Chili

Chili with TamaleIt’s a Texas tradition to enjoy fresh tamales and chili during the holiday season, and I can’t wait to make this for a cozy dinner with family on Christmas Eve.  Today, I’m sharing my super easy, go-to chili recipe.

Ingredients:

  • 2 pounds of grass-fed, organic ground beef
  • 3 cloves of garlic, chopped
  • 16 oz can organic tomato sauce
  • 1 can organic diced tomatoes
  • 15 oz can organic kidney beans, drained
  • 15 oz can organic pinto beans, drained
  • 1/3 cup organic, non-GMO cornmeal
  • 1/2 cup bone broth (or beer or water)
  • 2 tablespoons chili powder
  • 1 teaspoon ground cumin
  • 1 tablespoon himalayan salt
  • 1 teaspoon cayenne pepper
  • Toppings: shredded raw cheddar cheese, chopped red or green onion, tortilla chips (my favorite are Jackson’s Honest brand – the only kind made with coconut oil AND organic, non-GMO corn!)

Preparation:

  1. Put the ground beef and garlic into a large pot and cook on medium heat until the meat is browned.
  2. Drain the excess fat from pot.
  3. Add the tomato sauce, diced tomatoes and all spices. Stir together, then reduce to low heat.
  4. Simmer for about an hour, stirring occasionally. If the mixture starts to look a little dry, I usually add some bone broth (or beer or water) a 1/4 cup at a time.
  5. In separate bowl, mix the cornmeal and 1/2 cup bone broth together.  Then dump into the chili. This will be your thickening agent and add that corn flavor. (Beer works really well here too!)
  6. After this, see what the consistency is and add more liquid based on your preference. Typically, I add about 3/4-1 cup of liquid in.
  7. Add both cans of beans and simmer for 10 minutes.
  8. Now it’s ready to serve with all the yummy toppings!

Wishing you a healthy and hopeful holiday!

Chicken Tortilla Soup

Tortilla SoupLast Sunday, we finally got some beautiful cool Fall weather here in Austin, so, of course, I had to make one of my favorite super simple soup recipes: Chicken Tortilla Soup.

This recipe is filled with protein, is Paleo compliant and the broth is amazing for supporting your bones, ligaments, joints and skin, as well as providing lots of valuable vitamins and minerals. It’s a perfect quick & healthy meal that your family will love!

Ingredients:

  • 8 cups of bone broth – find my homemade crock-pot bone broth recipe here
  • Meat from whole chicken (shredded) – find my easy crock-pot chicken recipe here
  • 1 can organic diced tomatoes (Mexican style)
  • 1 can organic tomato sauce
  • 1/4 cup diced fresh cilantro
  • 1/2 yellow onion
  • 4 cloves garlic
  • 3 tablespoons coconut oil (or grass-fed butter)
  • 1 tablespoon salt
  • 1-2 teaspoon(s) cayenne pepper, depending on spiciness preference
  • 1 teaspoon cumin
  • Optional: You can also add some chopped veggies – carrots & kale are my favorites in this soup

Preparation:

  1. Dice onion and garlic and put in large soup pot with coconut oil.
  2. Saute garlic & onion on medium heat until onion is soft.
  3. Add all other ingredients and simmer for at least 30 minutes (or cook in crock-pot on low all day for even better flavor!)

Tortilla ChipsGarnish with a squeeze of lime, freshly grated raw cheddar cheese and some salty tortilla chip crumbles.  When it comes to tortilla chips, there is only one brand that I can recommend… I am beyond excited about Jackson’s Honest NEW tortilla chips cooked in coconut oil.  They are the only brand that makes tortilla chips with coconut oil; all the others use super toxic vegetable oils.  Plus, they are organic, made with non-GMO corn and gluten-free. I found them at my local Whole Foods – you must pick up a bag!

Enjoy!!

Game Day Fried Chicken

Fried Chicken & KaleI’m always a little bummed when Labor Day arrives and brings an end to summer, but then I remember the good news – football has finally returned!  Lounging around all weekend, going to tailgates and attending watch parties can make it hard to eat healthy, but I try to take the challenge as an opportunity to create new versions of typically not-so-healthy foods.  Today, I’m sharing an easy twist on fried chicken that will totally satisfy your finger-food cravings.

Ingredients:

  • Approx 1 lb organic chicken (breasts, wings & drumsticks will all work for this!)
  • 2 organic, pasture-raised eggs
  • 1/3 cup coconut flour
  • 1 tablespoon onion powder
  • 1 tablespoon garlic powder
  • 1 tablespoon smoked paprika
  • 1 teaspoon oregano
  • 1 teaspoon cayenne pepper
  • 1 teaspoon salt
  • 3/4 cup coconut oil

Preparation:

Rinse the chicken and then pat dry.  If you are using chicken breasts, cut into 1 inch thick strips to make tenders.

Whisk the eggs in one wide, shallow bowl.  In another bowl, mix the coconut flour and spices.

Take each piece of chicken and coat it with egg, let excess drip and then dredge it through the flour mixture until completely coated.  Place these pieces on a new plate, put on your apron and you’re ready to fry ’em up.

Heat the coconut oil over medium-high heat on the stove in a frying pan.  For some extra flavor, I love to add a tablespoon of bacon grease to the oil.  You’ll know the oil is ready when you add a piece and it sizzles. Add 3-4 pieces to the pan and let it sizzle for 3 minutes per side.  Work in batches so the oil stays hot…. once those 3-4 pieces are done, you can add the next round.

Once you remove the chicken from the frying pan, place it on a baking sheet (best to add parchment paper underneath for easy clean-up).  If you made chicken tenders, they are likely ready to eat right-away, but thicker cuts, especially those bone-in, may need some time in the oven to finish cooking.  Use a meat thermometer to test so you don’t overcook.  I usually put drumsticks & wings in a 325 degree oven for just 5-10 minutes.

This fried chicken is crispy, tender and flavorful with just a bit of kick. Plus, it is gluten-free, paleo and full of health benefits from the coconut oil it’s fried in!

Best served with an ice cold kombucha & kale chips… Enjoy!

Lemon Cream Pasta

I can’t believe it has been over a year since our trip to Europe.  I so miss the days of walking everywhere, drinking wine & cappuccinos and eating ALL the pasta.  My favorite part of the trip was a 5-hour private cooking class in Lucca, Italy – check out my brother’s travel blog for all the yummy details!  When I am craving comfort food, my new go-to is the lemon cream sauce we learned to prepare.  It’s light and perfect for summer. Today, I’m sharing it prepared two ways.  The flavors in both of these recipes will blow you away… they certainly don’t taste healthy. Plus, both of these recipes can be made in 30 minutes, so it’s perfect for a quick weeknight dinner.

For the Lemon Cream sauce…

Simmer the zest of 1 lemon in a tablespoon of butter or coconut oil for one minute on low heat.

Then add 4 tablespoons of bone broth (or white wine).  I always have bone broth on hand and try to use it as much as possible… it’s a super-food that helps with digestion, supports our immune system, remineralizes our teeth, and is vital for our connective tissues (ligaments, joints).  Simmer for another minute.

Next, add 1 cup of organic heavy cream, the juice of half a lemon and a pinch of sea salt (I use pink Himalayan salt). Bring to a low boil, whisking frequently, to reduce the cream.  After 10 minutes, remove from heat and let it sit – it will continue to thicken as it cools. While the sauce is sitting, you can make the pasta.

Veggie Noodles with Italian Sausage

For a completely grain-free version, you can make “noodles” from squash & zucchini.  I use this julienne peeler to make the veggie strings, but of course you can use a spiralizer if you’re fancy.  Then, saute the “noodles” in a bit of olive/coconut oil over medium heat for a couple of minutes just until they are soft. Season with salt and toss with the warm sauce.

Complete the meal by topping with sliced organic Italian chicken sausage for some protein.

Veggie Noodles with Lemon Cream Sauce

Einkorn Pasta with Kale & Pancetta 

Despite the fact that so many people are having problems with the gluten in modern wheat today, not all gluten is actually bad.  Societies have eaten wheat for the centuries and been entirely healthy… even Jesus broke bread!  Over the years, wheat has been hybridized to increase crop yield and is now high in they type of gluten to which most of us are intolerant.  There is an ancient version of wheat that remains unhybridized and contains a completely different, more digestible version of gluten.  This is the traditional wheat that our ancestors ate and were nourished by.  Many with gluten allergies & intolerances are even able to eat Einkorn wheat without reaction. Read more here.

Anytime I want to enjoy real pasta, I make Einkorn pasta. I buy mine at Whole Foods or Natural Grocers and it’s prepared just like any other pasta.

To complete this meal, I saute sliced pancetta (or turkey bacon) and kale, then toss with the pasta and lemon cream sauce.

Einkorn with Kale and Pancetta

Happy cooking!

For your listening pleasure…

PodcastsIf you’ve been wanting to learn more about health, but not so much into doing lots of research or reading, this post is for you!  While I love reading & highlighting a good health book now and then, I don’t always have the time or energy for it.  I love listening to podcasts during my commutes to (1) avoid annoying radio commercials and (2) to encourage and remind me to maintain a healthy lifestyle.  Here are a few of my favorite podcasts & some episodes I found interesting to give you a place to start:

  • Underground Wellness – By far my #1 pick… I love everything I’ve listened to and there are years worth in the archive.  It’s hard to pick, but here are a few of my favorite episodes: Deep Nutrition with Dr. Cate Shanahan, MORE Deep Nutrition, The Coconut Oil Miracle with Bruce Fife, Heal Thy Mouth with Will Revak of OraWellness, Genetically Modified Foods with Jeffrey Smith, The Hormone Cure with Dr. Sara Gottfried, Gerald Roliz: Ex Pharma Sales Rep Tells All.
  • Wellness Mama – I love Katie’s blog, so of course love her podcasts: How to Know if You Have Gluten Sensitivity, Micronutrients & Healthy Fats, Can Cavities Remineralize?, Reversing Infertility & PCOS Naturally
  • The Primal Blueprint – Interviews with health experts and narrated articles from Mark Sisson’s super popular paleo blog
  • Bulletproof Radio – Best enjoyed with a cup of bulletproof coffee: Dr. Cate Shanahan and Bulletproofing the NBA, Hashimoto’s: The Root Cause, Dr. John Salerno: Holistic Medicine, Heavy Metals & Allergies; Dr. Daniel Amen: Alzheimer’s, Brain Food & SPECT Scans
  • Balanced Bites – Two gals talking about modern real-food living: Women’s Health, PCOS & Body Image with Stefani Ruper; Overcoming Adrenal Fatigue with Laura Schoenfeld
  • The Fat-Burning Man – Abel James experienced quite the life change by transitioning to a “wild diet”: Raw + Paleo for Your Dog, Dr. Alan Christianson: The Adrenal-Reset Diet

Do you have any others to recommend?

Happy listening!