Summer Bounty- Recipes for Summer (No Cook, Low Cook Seasonal)

Summer is here and the fruits are starting to pour in! It is berry season and for those of us who love fresh, organic produce, this means we have some extra choices in our produce selection. Extra choices are not limited to berries, as your local farmers market will start pouring in various delicious treats from all over your region such as peaches, yellow squash, microgreens and much more! Summer is a feast of delicious colors on our plate and on our grill (yum!). With it being a “fruit season”, I wanted to offer some great summer treat ideas that can be thrown together.  Now don’t live on fruit, (although it is tempting!) and be sure to get plenty of vegetables too.. but here are some easy ideas to use some of these seasonal favorites in compliant ways.  I have included low sugar fruits (apples, berries and citrus) and also included some higher sugar fruits.  Remember that the higher sugar fruits should be used “wisely” and in moderation.  If you do not do well with more carbohydrates/fructose (fructose is usually limited on an AIP diet but not specified for the Wahl’s diet) then limit yours.  For those who do well with a little more carbs in their diet, this is a great way to incorporate some of the nutrition that this season has to offer.  To balance the sugar from the higher sugar fruits, make sure you combine them with sources of potassium (like coconut water), mineral salts (like greens or celery), some protein (like on the side of a main dish), and some healthy fats (like avocado) for best metabolism.   You can also incorporate things like cinnamon and enzymes to aide in sugar metabolism (1, 2)  For more information on how to balance macronutrients to control blood sugar, be sure to check out the sources at the bottom of the page.  The links provided for your convenience may be affiliate links, for my full disclosure policy please click here.  These are varying theories/sources on ways to impact sugar metabolism and may be helpful in your journey.

But in the meantime, let’s get “cookin”. Seeing as how most of these recipes are “no cook” that is purely a form of speech.

Moroccan Side Salad.

This salad was introduced to me by a Norwegian family.  I found the unique flavors such an interesting mix of flavors.  There were no measurements given but the mother of the family usually just made a small (meaning large cereal bowl) portion and we all took a scoop.  She simply sliced the carrots, chopped the parsley into larger bite sized pieces and segmented the orange and served.  I like to squeeze a bit of the juice over the parsley and I suppose you could massage the leaves to let the acid break down the greens but she never did and I never complained.  It is really a quick delicious side dish and may be a great way to get kids to eat some veges (if you can get them to try something new!).

Berry Compote with Coconut Cream.

I love that this has  such a fancy name but is so simple.   This simply needs to be heated but could also be served fresh.  Let me explain:  If you heat berries they call it a compote. If you leave them fresh it is still delicious. I once had a restaurant serve me a glass of fresh mixed berries in a large wine glass with homemade whipped cream on top.  I loved it.  So If you want to get fancy with a wine glass or even a martini glass, go for it! I serve this cold when its hot outside and warm when it is cold outside. I simply top it with Coconut Cream (look for no added ingredients) and if needed, add a bit of stevia extract or a teaspoon of honey to the cream. When in season, the berries should be sweet enough to not need a sweetener, in my humble opinion.

Banana “splits”.

I make my own coconut yogurt. I simply blend a can of full fat coconut milk in the blender.  I can add collagen protein to it to thicken or you could even add some arrowroot or tapioca starch to thicken if that is all you have.  I then put it in the fridge and most brands will stay blended and have a yogurt-like consistency.  I then take it out (usually the next morning or end of the night) and top it with things like sliced banana, fresh berrries, raisins, nuts (aip reintro), cacao nibs (aip reintro), carob chips, or anything else that may sound good. I treat it like icecream and make it into a “sundae”… its a great summer treat for kids.. or just the kid in you! You can add a little honey or stevia extract when you blend or when you top it out.. you can also add a probiotic for added good bacteria.  There are several recipes on the web for how to ferment it if you choose to put more time and effort into it.. but I usually stop at adding a probiotic and some collagen. I like to Keep It Simple, Silly:)

Apple “Cookies”

This one was not my idea but i truly think it is brilliant.  For the original idea from paleoeatsandtreats ciick here.  But for the AIP version, you will simply slice apples and top with coconut butter or alternate puree (such as applesauce, pumpkin butter, tigernut butter, or even smashed bananas or date-caramel sauce).  Then sprinkle with any dried fruit, carob chips, maybe some seasoning like cinnamon or vanilla, coconut flakes or anything you have around.  In the summer, I would dry some berries or even tropical fruit in the summer and in the winter, i would use things like raisins.  You could also switch out the coconut butter for some sweetened pumpkin puree for an Autumn Treat:) (yum!).

Pineapple Salsa

This nightshade free “salsa” doesn’t really need a recipe as you can’t really mess it up. You could also make this with mango if you wish.  Simply chop up fresh pineapple and mix with red onion, lime juice, sea salt and some minced radishes (optional- added spice!).  I would also add some chopped cilantro and pulse in the food processor until it is able to be dipped with some plantain chips.  This can be a fabulous snack alongside some AIP guacamole or topped on a taco salad or cauliflower-rice based taco bowl.  If you really want to feel indulgent, try topping some AIP tacos using this wrap as your burrito.

Fruit Salad

This is always a good stand-by and you can never go wrong with fruit salad.  You already know how to make this (chop a bunch of things and put them together in a bowl, remember?) but I wanted to include it because we tend to forget about the simple things we used to make that were healthy even though they were a part of an unhealthy leg of our life journey.  Although in the past we may have added sugar or some other sweetener, I assure you that was unneccessary and it will taste wonderful with nothing added.

These recipes should keep you busy for at “least” a week.. I hope they help you celebrate the summer bounty in a healthy and fun way.  If you like this post, feel free to sign up for my newsletter at the top of the page  Please Share this recipe to any group or person you think may enjoy it.  Sharing is Caring.

If you have any questions, feel free to contact me via the Contact page; I love hearing from my readers.

Resources mentioned above.

  1. Medical Medium
  2. Enter the Zone

Summer Grill and Party Menu Ideas: A Recipe Round-UP

Summer celebrations are here and it is time to grill!  Memorial day, Fourth of July, Labor Day, Saturday, Sunday, everyday…It’s time to eat! First let’s set a menu.  We know there are going to be meats galore.. because that is how American’s celebrate! Right? First thing is first.. for your convenience, this post may contain affiliate links.  To read my full disclosure policy click here.

Summer nights are for grilling.. AIP menu ideasMain dish ideas:

  • Burgers- see my sliders post for inspiration for toppings! (and a sweet potato “bun”)
  • Shish Kabobs
  • Pork Shoulder
  • Ribs- Pork or Beef Short Ribs- Rub them down with garlic, lemon and herbs!
  • Steaks
  • Chicken Legs
  • Crawfish or Shrimp (Check out this AIP friendly shrimp boil recipe from Autoimmune Odyssey! Note: She uses black peppercorns which are an AIP reintro.  Omit these for AIP and consider onlon powder instead)
  • For spice blend ideas, the best source I have seen are in this recipe book here. (Honestly its the best cook book EVER! It will blow you away!)

BBQ is synonymous with 4th of July and it is definitely time to fire up the grill! (Make sure to make extra as part of your weekly batch cooking! Meat freezes also– hello, easy and delicious meals of my future!) To make this feel like an extra special BBQ day, try this AIP friendly BBQ sauce from Enjoying This Journey.  You can also buy this pre-made AIP friendly BBQ sauce.

Side DishesSide dishes (and more) for summer grill days!

  • Cole Slaw– use apple cider vinegar and oil, with a bit of sea salt and honey to season.
  • Apple Slaw– Same dressing as above but shred an apple with your cabbage.
  • No-tato Salad
    • There is a great paleo version of german potato salad over at Fast Paleo (click here to see the original)  But it is not AIP.  However it can be made AIP using these changes:
    • Ingredients
      • 6 Slices Bacon
      • 1/2 c. Yellow Onion, Chopped
      • 1/2 c. Coconut Vinegar
      • 1/2 c. Water
      • 1/4-1/3 c. extra ilght virgin olive oil (see notes)
      • 1/8 tsp. Stevia Extract or 1 tbsp honey
      • Celtic Sea Salt
      • Onion Powder
      Directions
      • Dressing: In a skillet, cook the bacon until crispy. Remove bacon and set aside. Pour bacon grease into glass Pyrex measuring cup.
      • Add onions to skillet along with a couple tablespoons of bacon grease and cook on medium high heat until browned and translucent.
      • To the cooked onions add the vinegar and water to deglaze the pan.
      • Add enough olive oil to the bacon grease to equal 1/2 c. and then add to the onion, vinegar, water mixture.
      • Whisk in stevia as well as salt and onion powder to taste.*
      • Crumble bacon and add to dressing.
      • Store refrigerated in glass jar or container. Reheat as necessary.
      • Salad: There’s really nothing to it, clean, chop and steam up a head of cauliflower, add as much Hot Bacon Dressing as you desire and garnish with some fresh or dried chives.

      *Changes made to some parts to make the recipe AIP.  Content taken from Fast Paleo (link above to original) There are several faux-tato salad recipes on Pinterest, but many need to be slightly altered to make them AIP.

  • Sweet Potato Fries (or any root vegetables: parsnips, turnips, carrots, etc.
  • Broccoli Salad.  Here is an AIP version from Adventures in Partaking.
  • AIP Caesar Salad (see Dressing Recipe Link Below).  Use these Pork Clouds for croutons.

Great condiments.

Condiments and Sauces make everything better!

Summer Grill out menu ideas

Snacks and Appetizer ideas

  • Plantain chips and Guacamole– omit the nightshades and add exttra lime juice and cilantro!
  • Pineapple Salsa– Pineapple, red onion and radishes mixed with avocado and lime juice. Mince finely and serve with plantain chips!
  • Grilled Veggie Kabobs– Onion and Pineapple with Ham with Coconut Aminos.

And of course, no celebration is complete without ….

4th of july menu

Dessert

  • Raspberry Coconut Popsicles from Pure and Simple Nourishment
  • Mango Popsicles (use the same recipe but switch the fruit!)
  • Egg Free Coconut Cookies (Ice cream sandwiches, anyone?) from Almost Autism
  • Nice cream: Here is a recipe from Diet Hood using blueberries.  But the blueberries can be subbed for other fruit like mango or strawberry.  You can also use just the banana and add things like Coconut cream or vanilla, apple sauce and cinnamon, or carob and mint extract.
  • Sorbet. Freeze fruit (maybe watermelon?) and stick it in the food processor to make it smooth.

 

 

 

 

3 Reasons I Was Able To Take My Life And Body Back From Chronic Illness

As I virtually “live” in the world of chronic illness, I see a lot of stories of people who publicly live their lives as representatives of the chronically ill.  I see those who work really hard to heal, leaving no stone unturned.  I also see the others who have accepted their “fate” and have taken their illness in stride; they do life the best they can and put on a brave face.   But these tips are based on the best advice that I have been given (and taken!) and seem to be the defining difference in the camp who continues to heal and the camp that continues to decline. They are

never give up hope that you can heal

1. Never give up hope.

The minute you start to believe that you cannot heal, is the minute you guarantee that you cannot. I reversed brain damage and motor skills, nerve damage, my ability to see in my peripheral field, my balance, and even turned my hair from white back to color. I reversed all the daily symptoms from a neurological syndrome for which I was told there was no cure.   If I had believed that there was no cure, I would likely be fully disabled today and having daily seizure like episodes, unable to fix a meal for myself or leave the couch for more than a minute or two.  Instead I wake up every day and work, workout, and continue to improve constantly.  I still have bad days and I keep unraveling the layers of my root causes, but I continue to improve every year. On bad days it gets frustrating and it is tempting to give up hope.  But I know that the minute I do that, I lose out on all the progress that I will make in the upcoming year. And I remind myself what would have happened if I gave up hope 3 years ago when I couldn’t shower unless I sat in a chair and needed my husband’s help to do so. 


2. Leave no stone unturned.

leave no stone unturned when searching for healing

Be willing to try almost anything. I refuse to think that only food and stress management are my only tools. I will pray, meditate, journal, use essential oils, anything to get well. If it won’t hurt me, it’s an option. If someone told me that standing on one foot while singing “row your boat” out the left side of my mouth would work, I would try it.  And it it made things better, I’d keep doing it.  Things that may work for you that don’t work for others include things ilke psychotherapy to work on childhood trauma, acupuncture, massage therapy, chiropractic, earthing, and much more.  I encourage you to try them ALL. This means being open to new things even if you don’t understand them or necessarily believe in it either.  If it works, you will believe later.  If it doesn’t, what did you lose by walking barefoot in some grass  This does not mean shelling out my life savings to something that doesn’t align with my morals or common sense.  But acupuncture, while against western common sense, is aligned with eastern common sense and is not tens of thousands of dollars.  Walking barefoot is absolutely free. Neither is going to hurt me: What do I have to lose? In the grand scheme of things, spending 30 dollars to try acupuncture and find out it doesn’t work for me is worth the next thing I spend 30 dollars on that does help me. After all, what wouldn’t I spend to get well? Every person’s answer to that will be different.

3. Value primary foods.
 

Primary foods are the things that feed us that don’t come on a plate.  And they can improve your health. Spending more time with friends means you can spend more time in a healing state because it activates what is called the Parasympathetic Nervous System, which is necessary to heal and turns off oxidative stress states caused by the opposite side of your nervous system, the Sympathetic Nervous System (also referred to as fight or flight). primary foods are an important part of healing

 Cuddling can improve the function of specific parts of your brain.  Spending time barefoot in the grass can reduce stress and regulate your body’s electrical system.  Whether it be pursuing a fulfilling career, participating in spiritual practice, exercising, doing activities that bring you joy (karaoke a dance party during your drive-time) or just spending more time with family– these things can affect your health and healing.  I encourage you to check out this wheel of primary foods, also called the “circle of life”,  and identify which ones of these are out of balance in your life.  Make a note to do one thing to work on an area that could use some more attention.

I hope these tips are helpful. I encourage you to pray, meditate, or journal about these ideas and focus on one that resonates with you on your journey. If you have any questions or requests, don’t hesitate to hit reply and tell me what is on your mind. I love hearing from my readers! If you would like some help on your healing journey, whether you are working on these primary foods, or just trying to figure out how to Take Your Body Back, or are somewhere in between, feel free to contact me to set up a free consultation today. Your location doesn’t matter, sessions can be conducted by video or phone.  If you would like more information but are not ready to get started on a guided journey, feel free to sign up for my newsletter below and receive a free gift: My 7 Day Healing Meal Plan to help you get started today.  It’s never too late to take your first step.

Keep Moving Forward,
Rebecca at MyCrazyJourney


Cauliflower 7 ways: A Cauliflower Recipe Round-UP for AIP

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In the Paleo world, cauliflower is king. I can’t speak for everyone, but this vegetable went from highly underrated to a weekly staple in my house; replacing rice and potato dishes that I didn’t even know I would miss.  Anyone who has been paying attention or reading this blog knows that I love me some cauliflower rice.  But I also love some mashed cauliflower: it is a serious comfort food that visits my dish when I am cold, tired, and want something delicious and warm.  So I have dedicated this article to this wondrous vegetable: I have included 4 pilaf recipes and 2 mashed cauliflower instructions (just in case you have never tried this before!).  In addition, I have included some links to instructions for freezing your cauliflower rice ahead of time to make weeknight dinners even easier! I also included a breakfast idea for a yummy bowl of comfort any time of day! That is 7 recipes and a batch cooking life-hack! Enjoy! I know I will….

For your convenience, I have included some affiliate links to help you locate items when necessary.  For my full disclosure policy, click here.

Lemon Caper Dill Cauliflower Rice Pilaf

 

Ingredients

  • 1/2 head of cauliflower, riced. This is about 3 cups riced if you are using a pre-riced cauliflower. I did not measure exactly.
  • the juice and zest of one lemon
  • 1 to 2 tablespoons of capers. In order to avoid a vinegar that is derived from corn or wheat, try these salt-packed capers.  They will re-hydrate in the lemon juice.
  • 1/4 cup of chopped, fresh dill.
  • 2 cloves of minced garlic
  • sea salt to taste
  • 1 cup of chopped leeks, bulb only (the white part). You could use onions, but I have not tried this and would probably start with 1/4 cup as they have a stronger taste.
  • Olive oil, about 2 to 4 tablespoons.
  • Optional: 1/4 cup bone broth

Directions:

Heat olive oil over medium heat, adding chopped leeks and minced garlic, heating until leeks are tender and stirring as needed to keep from burning or sticking.

Add the rest of the ingredients, except for the dill and the bone broth.  If more liquid is needed, then add the bone broth slowly.  You may or may not use all the bone broth or you may use none, depending on your skillet and how much liquid is needed or not needed.  Turn down low or medium low and let it steam until the capers and the cauliflower are moist but not mushy, about 5 minutes. Stir occasionally during this time to ensure that the moisture is evenly distributed.  Add fresh dill and fold into the hot “pilaf”, letting the steam wilt the green fronds.  Serve immediately.

This also good left over the next day, reheated or served cold as a salad or side. I suggest serving this with fish such as salmon or Mahi.  Asparagus is a natural addition to this meal.

For Scallopini Cauliflower Rice Pilaf, use the same recipe as above, replacing the fresh dill with fresh thyme and adding it with the rest of the ingredients if desired. Chicken is a suggested accompaniment with this dish.  An arugula salad is also a natural addition to this pairing.

LEMON DILL CAPER CAULIFLOWER RICE AIP

 Garlic and Herb Cauliflower Rice Pilaf

Ingredients

  • 1/2 head of cauliflower, riced. This is about 3 cups riced if you are using a pre-riced cauliflower. I did not measure exactly.
  • 1 cup chopped, fresh,  mixed herbs: I suggest any combination of basil, oregano, parsley, rosemary, thyme.
  • 5 cloves of minced garlic
  • sea salt to taste
  • 1 cup of chopped leeks, bulb only (the white part). You could use onions, but I have not tried this and would probably start with 1/4 cup as they have a stronger taste.
  • Olive oil, about 2 to 4 tablespoons.
  • Optional: 1/4 cup bone broth

Directions

Heat olive oil over medium heat, adding chopped leeks and minced garlic, heating until leeks are tender and stirring as needed to keep from burning or sticking.

Add the rest of the ingredients, except for the bone broth.  If more liquid is needed, then add the bone broth slowly.  You may or may not use all the bone broth or you may use none, depending on your skillet and how much liquid is required or not.  You do not want excess moisture.

Turn down low or medium low and let it steam about 4 to 5 minutes. Stir occasionally during this time to ensure that the moisture is evenly distributed and that none more is needed.

This also good left over the next day, reheated or served cold as a salad or side. I suggest serving this with chicken or pork.  This pairing lends itself to some hearty greens such as spinach, collars or kale as an additional side dish.

 Lime-Cilantro Cauliflower Rice Pilaf

Cauliflower Rice with pulled pork carnitas- AIP

Ingredients

  • Raw Cauliflower– 1 cup per person or 2 cups, measured in chunks
  • Cilantro, Fresh.  I suggest about a cup, but you may add according to your tastes.
  • 1 lime,
  • A lime zester
  • A food processor
  • A pinch of Sea Salt
  • 1-2 cloves of minced garlic
  • 2 to 3 tablespoons Cooking fat.  I suggest coconut oil.

Directions

Chop the cauliflower into chunks that are manageable for a food processor and add the vegetable chunks to the processor.  Turn the processor on and let it mince the cauliflower until it has a rice or couscous like texture.

Chop the cilantro by hand and reserve.

Heat the oil over medium to medium low and add the cauliflower, stirring and folding so as to evenly heat.

Add garlic and fold again.

Zest the lime over the mixture and fold that into the mix.

The cauliflower will absorb much of the fat, so you may find you need to add more fat, a little broth, or some water, being careful not to use enough liquid to make it “soupy”.

Add the cilantro and sea salt.  Fold  the mixture to mix thoroughly and serve immediately.

Suggested pairings: This side dish is great with pulled pork but is also good with fish. It makes a great addition to Mexican-inspired dishes such as carnitas or “taco” salads or as a substitute for rice in a Mexican “rice” bowl.

Also, if you haven’t tried my Asian Cauliflower Rice yet, then click here for the recipe.  It is truly my favorite one!

Mashed “Caulitatoes”

Steam desired cauliflower with a few cloves of garlic (I suggest 2 cloves per half a head of cauliflower) and add vegetables to the food processor after cooking  completely.  While food processor has been turned on, add olive oil, sea salt and additional herbs, being careful not to over-do it on the olive oil so as to avoid your “Caulitatoes” being too thin.  I like to add about 1 to 2 tablespoons for each 1/2 head of cauliflower.

Option: add some fresh or dried herbs to the food processor to add a “zest” or create a garlic and herb mash.


“Loaded” Caulitatoes.

Using the recipe above, replace the olive oil with bacon grease.  After mixing, top with crumbled bacon, sautéed onions, mushrooms and other vegetables of choice.

And more…

As promised, here is a great link to a batch cooking hack: This post by The Pinning Mama is a great way to know how to prep your “rice” ahead of time.  While her Mexican cauli-rice is not AIP compliant (includes re-introductions), her roasted cauli-rice is compliant IF you omit the black pepper (maybe replace it with some oregano or tarragon?).  The Indian cauli-rice also includes some re-introductions but could be altered if you are confident in your ability to do that.

I hear from others that you can buy cauliflower rice already “riced” and frozen from Trader Joe’s.  But if you do not have a Trader Joe’s or if, like me, yours does not carry this convenience, you can always create your own via this life-hack.  It is usually less expensive, also, to process your own vegetables and would be a great idea to do when you find cauliflower on sale for a great price.

For those tempted to rice and then refrigerate, I caution you against this.  Cauliflower has a tendency to mold.  Usually the mold is limited to the outside and can be cut off before using so as not to waste food unnecessarily.  “Riced” cauliflower has a lot of “outsides” and will mean having to throw away the entire bag if it is not frozen.

Also, I wanted to give a shout out to this recipe by Grass Fed Salsa.  Her picture makes me want to make a giant bowl of this “breakfast” for all 3 meals of my day.  It truly points out the comfort food status of this modern classic. Simply sub carrots  for the mushrooms and omit the coconut aminos and yeast if you cannot tolerate yeasts, fungi or ferments for any reason. Otherwise, enjoy this simple feast.


If you like this content and would like to receive updates, offers and recipes directly to your inbox, be sure to sign up for my newsletter at the top of the page. Feel free to contact me directly or leave a comment in the box below; I love hearing from my readers!

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Gut Healing Protein Bars- Key Lime and Lemon Cookie

Key LIme and Lemon Cookie flavored gut healing protein bars
Key Lime and Lemon Cookie flavored gut healing protein bars

So apparently there is this big debate as to whether or not vanilla is considered AIP: but this post from Sarah Ballantyne, also known as the paleomom, and author of “The” book om the autoimmune protocol says it is not. I tend to be a bit legalistic and really wanted to do things “by the book” this time around.  As a result, I found some variations on the AIP collagen bars that I actually like much better than the original recipe, (each to his own, eh?) which is vanilla and referred to as “cake batter” flavored.  I took a recipe that I was introduced to while at an AIP group meeting and remade them into other “flavors” to both avoid vanilla and in an effort to make things a little more exciting for me. For the original recipe, click here.  But if you prefer things to be a little less “vanilla” then keep reading!

As a result of some experimentation, I came up with these 2 recipes as a definitely compliant alternative. I love that in the recipe, the proteins and carbohydrates are naturally balanced and it has a healthy dose of good fats.  It has collagen, which is great for gut health and joints.  It is also full of healthy coconut fat that is also good for gut, and much more!  For your convenience, I have included some affiliate links to help you locate some items.  For my full disclosure policy, click here.

I love the textture of these, they are soft but not mushy, firm but not brittle!
I love the texture of these, they are soft but not mushy, firm but not brittle!

“Key-Lime” Collagen bars

Ingredients

  • Coconut butter – 1/2 cup
  • 1/4 cup + 1 Tbs. grass-fed collagen protein, also known as collagen hydrolyse – (not gelatin).  This brand is what I used and this brand is also highly recommended.
  • Honey – 1 tbsp
  • Coconut oil – 1 tbsp.
  • Pinch of salt
  • zest of one lime.
  • juice of one lime

melt the coconut butter by placing the jar in very hot water for a few minutes until it is able to be stirred easily and poured into a measuring cup. Add this to a bowl, followed by the collagen powder. mix thoroughly, then add honey and mix thoroughly again.  Add the coconut oil, either melted or slightly soft,  and mix that in thoroughly as well. Zest the lime then mix again.  Follow with the lime juice last, again mixing until it is well blended.

Take the batter and move it to a parchment paper lined baking dish and form it with your hands until it is a large, flat square.  Score the square and place in the fridge for at least 30 minutes, or until the ingredients have reached solidity again. Cut all the way through and enjoy.  Makes about 3 servings.

This recipe makes a more tart, lime-y bar but for a more sweet version, you could increase the honey content.

These are perfect for tea time or just an afternoon/midnight snack!
These are perfect for tea time or just an afternoon/midnight snack!

For “Lemon Cookie” collagen bars, follow the same recipe as above, replacing the lime for lemon.

I am so happy with this recipe, that I have decided I am going to develop multiple flavors fashioned after my favorite desserts..recipes coming soon! So if you want to make sure you don’t miss a thing, sign up for my newsletter at the top of the page.  You will receive health articles, meal plans, offers, and more straight to your inbox.  Feel free to leave a comment below or shoot me an email. I love hearing from my readers!

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Orange Chicken Stir-fry

I am a little obsessed with Asian foods. I love the way they blend sweet with savory and sour with sweet. I love the easiness of mixing vegetables and meats together in a pan and with the right additions, making the simple and nutritious something quick yet delicious and almost mysterious.

chinese inspired Chicken with Orange sauceWhen I became allergic to soy (and more) and then fermented foods, I lost almost all my Asian favorites.  I mourned soy sauce and even fish sauce as I could only look at my favorite sauces and appetizers, soups and main dishes.

Luckily, I’ve found a way to make a few things that bring Asian flavors to my plate. I have, as a result, expanded my palate and embraced the flavors that are left to me- flavors highlighted by sweet, spicy, salty, savory and sour ingredients outside of the realm of the usual salty and fermented sauces.  In an effort to find new favorites, I continue to experiment in the kitchen and have created a few Asian-inspired home recipes.

I hope you enjoy this Paleo/AIP (if you omit the hot peppers) version of my Chicken with orange sauce. It is definitely something I will make over and over again, as it fits all my favorite requirements: easy, quick, nutritious, delicious, family friendly, and budget friendly. I think your family will enjoy it also.

Chicken with Orange sauce Asian Food made AIP/PaleoIngredients

  • 8 ounces chicken (or beef or pork), chopped into bite sized pieces
  • the zest of and juice of 2 oranges
  • 1 tbsp honey
  • 5 large cloves of garlic, minced
  • 1-2 hot peppers such as jalapeno, Thai chile or Serrano (omit for AIP)
  • 1 inch of ginger, grated
  • 2 tbsp of coconut oil
  • optional cilantro for garnish
  • suggested to be served with Asian Asian Cauliflower Rice and sautéed kale.


Directions

  • slice carrots and put them in a pan on medium with the oil and put the lid on
  • mince the garlic and add it to the pan
  • Add the meat and give the pan a good stir
  • when the meat and carrots are almost done, zest the 2 oranges and then squeeze the juice over the mixture
  • grate the ginger and give the pan a good stir again
  • drizzle the tablespoon of honey and serve.  You can have the sauce reduce if you wish but this isn’t necessary.

This recipe is an easy weeknight dinner for 2 (with the cauliflower rice added).  Add a side of bok choy and you have 3 vegetables for a perfect meal.  And it won’t leave you hungry an hour later- even better.


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Sliders Makeover: Another Healthy Junk Food night.

Sliders

sliders aip/wahls/takeyourbodyback
Another “healthy” junk food night.. sliders with yummy toppings!

This post really isn’t really about sliders. I mean, it is.  But it isn’t.  We all know how to make burgers. We all know to make small burgers.  But the bun is made of White Sweet Potato Toast (not my idea but I really don’t remember where I got it, but here is a video on how to make it) and that alone makes it something delicious. However, it is what you  put ON a burger is what makes it your own.  So I wanted to share some ideas (ok, and some pictures) of great and fun, allergy free AIP/Wahl’s Friendly Recipes so you can have a junk food night and still stay on track.  Most of these ingredients you can find at any grocery store but if something is obscure, I went ahead and included some affiliate links for your convenience.  For my full disclosure policy, please click here.

AIP and Paleo Toppings:

Homemade Pickles

This is a southern tradition that goes back probably a few hundred years.  Simply slice cucumbers and some red onion and soak overnight in water with some Vinegar (for this recipe makeover we are using Apple Cider Vinegar) and some sea salt.  Black Pepper optional (AIP reintro).  The real flavor is from the red onions and vinegar.

Dairy Free and Nut Free Pesto:

A cup of Basil and approximately a 1/4 cup of olive oil with 1 to 2 raw garlic cloves placed in a food processor.  Add the olive oil gradually so that you can control the thinness or thickness of the pesto as you see fit.

Caramelized Onions and Sauteed Mushrooms:

Mashed Avocado

AIP catsup.

I’ve linked this to a recommended recipe.

Fresh grated horseradish.

This could also be grated into the ground beef before forming.

Zucchini Cheese

Recipe here.

AIP slider made with japanese sweet potato toast and veggie toppings!
this burger is ready for its close up!

Side Dishes

Homemade Slaw

chopped cabbage, Apple Cider Vinegar and Olive oil with a pinch of salt and a 1/4 teaspoon of honey make this dish simple.   For add-ins, you can add tomato (not aip) or avocado or fresh herbs like cilantro but that is certainly not necessary.

Marinated Veggies

Same dressing as above but with Italian seasoning and marinated overnight.  I suggest steamed asparagus, cauliflower, carrots, yellow squash and some fresh celery, red onion or cucumber.

Root Vegetable fries

You can make this with any root vegetable, tossed with olive oil and sea salt (extra seasonings optional) and broil or roast them until they are crispy.  You can use sweet potatoes, parsnips, turnips, rutabagas, carrots, or others to make your “fries”.

side dish to go with my paleo sliders
I made these “fries” in my toaster oven with the skins that I peeled off of my sweet potatoes. I used sea salt and lime juice.  I did 400 degrees for 30 minutes and stirred them half way through.

Ready for burger night yet?

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Anxiety Solutions

Anxiety is rooted in 2 places.  The physical and the mental.  As a long-time anxiety sufferer, I have some simple natural solutions… and some not as simple ones.  But I think they are all important to mention.  Some treat the cause and some are just ways to get you through without damaging your body and creating more problems.  So because I don’t want to hold you up, let’s get started!

Natural solutions for anxiety

Supplements

Magnesium.  Experts estimate that approximately 80% of us are deficient.  I know that even with an impeccable diet, some people will still do better with more magnesium than other people.  It is recommended to get yours from foods first but supplementation is also recommended: usually 200 mg is recommended.  Some people will need more. Other signs of possible low levels or deficiency are constipation, tense muscles, stress, pain, and more.  A blood test is not a suitable test for testing your body’s magnesium levels.

Magnesium is a complex mineral to address by supplement because it has a relationship with the other electrolytes and can affect and be affected by the levels of potassium, sodium, and calcium you consume and have in your body.  It also regulates heart rate and blood pressure. If you decide to take more than the recommended dose of 200 mg, I encourage you to do so under the guidance of a trained healthcare professional to prevent negative side effects.  This doesn’t mean I think you should be scared to take more, but I would hate for you to be the person that has negative side effects.  Also, different forms of magnesium will effect your body differently.

I most recommend magnesium glycinate because it is the best absorbed form or magnesium threonate because it is the best for neurological treatment.  I also am a huge fan of Epsom salt baths, especially for children or added supplementation with adults (especially those adults with compromised digestion).  Since anxiety effects the nervous system, either of these would be appropriate for long term use.  You will see others for short term use, like Natural Calm which is magnesium citrate (best for constipation).  Be sure to balance your magnesium with adequate potassium and calcium intake for best results.

L-theanine: this extract from green tea is used as an anti-anxiety in functional and integrative doctor’s offices.  But don’t think that all brands will give you the same result.  Pharmaceutical strength brands will be much stronger and you will have to take much less. It is not recommended for an adult to exceed more than 800 mg per day.  Smaller amounts are safe for animals.  This supplement will not leave you tired, drugged, or high feeling but will simply chase the anxiety away

Valerian. Often called herbal valium, I find that this stinky herb (you cannot taste it in this tea) is quite effective but not as long lasting as the L-theanine.  It also will not leave you feeling high or drugged. This one actually calms the central nervous sytem, as well as your muscles and the GI tract.

Skullcap.  Also an herbal relaxant.  Used often with those that experience high strung mania, which is anxiety based.

Chamomile: the gentlest anti-anxiety (second to lavender) and is available in tea form most of the time.

Lavender: although this is in some teas, it is mostly used aromatically, as an essential oil used in a diffuser or topically on pulse points. It is proven to calm those who use it.

Kava Kava: I haven’t tried this one personally, but hear that it can be a little strong.  It is often used for sleep and sometimes is mentioned as a substitute for marijuana (but I cannot confirm that at this time).

Foods and Eating

Leafy Greens: for their magnesium content and detoxification support.  Those with mthfr need extra detoxification support and folate to help manage their anxiety.  Anxiety disorders are common with a mthfr gene nutation. Also, eating a nutrient dense diet is key to any health problem.  If you aren’t sure if your diet is nutrient dense, then track your nutrition for a week to see your average daily intake. I use cronometer.com to give me an idea of how my intake looks and I recommend it to others.

Sulphurous Vegetables. This group of vegetables that include garlic, onions, mushrooms, broccoli, cauliflower, asparagus, Brussel sprouts, mustard greens, arugula and more are particularly helpful in detoxification

Detox: Doing regular detoxes and supporting detoxification can reduce anxiety. Other things that support detoxification are Ascerola Cherry powder, a potent whole food form of Vitamin C which chelates heavy metals.  (too much can lead to low levels of necessary minerals) 1000 to 2000 mg is recommended. (3) For best results, sip on 1 to 4 teaspoons diluted in water daily with added lemon or other citrus.  A whole food source is always best for any vitamin, whenever possible, to avoid negative side effects.

Balancing Blood Sugar: Balancing your blood sugar can prevent highs and lows which can lead to ups and downs with any mood related chemicals.  It also helps to control inflammation, which is a cofactor in anxiety disorders (1).

Lifestyle habits that help

Being outside and meditating can both help with anxiety
Being outside and meditating can both help with anxiety

Meditation.  This can actually help to rewire your brain and calm your central nervous system while activating you parasympathetic nervous system (your relaxed state nervous system- the exact opposite of fight or flight).  A simple method for beginners is to simply count your breath. (2)

Coloring.  While this is touted to mimic meditation, I do not think it is as beneficial but can still be relaxing.  It forces you to be mindful and still (in your thoughts).  This is especially helpful for children but can also be used with adults if they enjoy it.

Yoga or Tai Chi.  Like coloring, this encourages you to be mindful and present but also focuses on deep breathing. Excercising also reduces anxiety levels.  This also activates the parasympathetic nervous system.  It also relieves tension in muscles to stretch them as one does in yoga.

Regular Aerobic Exercise.  Even just 10 to 30 minutes will release anxiety and calm a body.  Exercising outdoors or in the woods (such as hiking) will only increase the calming effects of exercise.

Spending time outdoors.  Eating outside, going for a walk or simply sitting in a chair and thinking or reading a magazine has an effect on the nervous system that sitting inside just does not.  I encourage you to find time to be outside as often as possible.  Daily time outside encourages us to slow down, breath fresh air and be still and present. You may choose a stroll or just staring at water or tress, but you will be surprised how relaxed just getting outdoors can make you feel.

Warm baths.  I don’t have to tell you that an Epsom salt bath, both because it contains magnesium sulfate (and hopefully some essential oils too!) can be relaxing.  I find this a great time to read or catch up on Netflix (keep the computer away from the water, right?!)

Support Your Adrenals: Getting enough carbohydrates (but not too much) and the right nutrients in addition to any necessary herbal support (as determined by your health care practitioner) will improve your physical response to stress.  Having strong adrenals is a major player in the battle against anxiety!

Support your gut health.  Serotonin, known as the happy chemical, also effects anxiety levels.  If your gut health isn’t stellar (acid reflux, candida, bacterial overgrowth or leaky gut for example) then you may have trouble producing and managing neurotransmitters and hormones that are crucial in regulating anxiety levels.  The GI tract is called the second brain for a reason!

Practice mindfulness and being present. Anxiety is the habit of living in the future and focusing on fear of things that have not happened yet.  True, it is also a physical thing.  But some of the equation is up to us.  If you find your thoughts thinking about what may happen or what has not happened yet, then practicing mindfulness and practicing being “present” is definitely something to start practicing!  Mindfulness means that you r mind is on what you are doing, where you are doing it and when and how you are doing it.  This focus on what is happening now will help you be more present.

Another tactic to practicing being “present” can be an exercise during meditation or yoga.  Simply draw your attention to your breath, close your eyes and notice the things around you: the sound of the hum of the fridge, the birds outside, the rhythm of your breath, your body, how you feel and how the room feels and sounds to you. Take in the details, all the things your mind usually shuts out and doesn’t notice.  Experience what it is like to be completely aware of what is here and now.  Now notice that you are not thinking of what isn’t here and now.  Use this memory to practice the same exercise later when you are experiencing high anxiety, even if you cannot close your eyes and get on your yoga mat.  Wherever you are, you can focus on the what, where, when and the environment’s details to bring you to the moment of now and away from negative thought that are in the future and therefore, imagined as of yet.

Dance Party. I actually learned this from my friend Heidi (pictured above), who is one of the happiest people I know.  When she gets stressed, she throws an impromptu dance party.  She puts on a happy song and starts to boogey! I tried this and I will definitely be keeping this habit in my mental tool box.  I even keep a list of songs that make me happy just for this and mood boosts. I highly recommend this, even if you only are dancing with your dog.  It usually makes the dog happy too. Unless it’s a slow dance. They don’t always like that.

Laugh. It releases endorphins and happy chemicals that relieve stress.  So laugh. Call a friend, go have some fun, watch a comedy, whatever it takes. But laugh.

 What to avoid

Sugar, and Refined grains.  These foods make it difficult to control blood sugar (see above for why that is important). They also are devoid of nutrients and keep you from absorbing minerals needed for a calm mind and nervous system

Caffeine.  This is the worst thing for anxiety! It literally activates the sympathetic nervous system (the fight or flight part of your central nervous system) and depletes your adrenals, which are in charge of how you handle stress.

For more ideas on mood management, be sure to read my post on Depression Solutions, as the two often go hand in hand and even when they don’t, some of the same ideas and supplements work.  It goes into more depth about ways to help brain function and resources for “bio-hacking” your brain and body to get the results you want.  Here is the link.

  1. Dr. Daniel Amen Change Your Brain, Change Your Life
  2. Dr. David Perlmutter and Alberto Villoldo  Power Up Your Brain
  3. The Immune System Recover Plan by Dr. Susan Blum

Depression Solutions

Depression can be like a silent passenger in life

This week I am taking a moment to talk about something serious.  This subject is often a chronic illness on its own; but when you suffer from any other chronic illness, you are statistically likely to deal with this as a symptom of the bigger picture. Those with chronic illness are also more likely to have childhood trauma.  Dealing with that trauma and the related present-day manifestations of those issues is a root cause all by itself.  But it can both lead to and be aggravated by the chemistry of our own body and environment.  Our body chemistry can develop in response to this trauma as our brains, especially developing ones, are rewired by the events in our lives.  The depression and anxiety from these events then  often leads to lifestyle that is not supportive of breaking the cycle of depression.  This is not our fault.  Our body was designed to both seek the path of least resistance and also to comfort itself for the sake of survival.  And let’s face it: The world is a crazy place.  That alone makes breaking the cycle challenging, to say the least.  Even if you don’t have a trauma from your childhood to add to your foundational make-up, you may still deal with depression and/or other chronic illness.

Depression can be a touchy subject.  We are so programmed to believe that we cannot change depression: both by the depression’s voice and also by society’s insistence that you cannot change your brain chemistry (or any health condition).  If you believe that you cannot change it, then this article is not for you.  If you want to believe it or do believe it, then keep reading. I encourage you to find a health care practitioner(s) who will be supportive of your desire to find root causes, heal and address these causes and experiment with techniques and habits that may help you to rewire your brain and break the cycle.  It is not a simple one size fits all quest; It is not a simple one and done solution and then you are done (not for most, anyway).  Depression is often what we call a mosaic disease (as are most chronic illnesses), meaning there is often a “perfect storm” of attributing factors.  For this reason, I apologize now if this article is a bit on the long side.  But I didn’t feel like this subject was really a “part one and two” kind of subject.  I also didn’t want to leave anything important out of the discussion; I felt that was disrespectful to the people who deal with this.

“Bio=hacking” is a term used that means that you investigate your own body, its chemistry and its unique history and then apply that knowledge and gathered research to manipulate your body to get any desired result.  Bio-hacking your depression is an example of that.  This means that you will either research, test or experiment to figure out your biochemistry: what chemicals are not balanced and why they are not in the amount and balance desired.  You then experiment with available stimuli (like nutritional supplements or medicinal herbs, dietary and lifestyle changes, and other various techniques like biofeedback or meditation) to manipulate your body into putting things into balance.  You keep what works and move on when it does not work, often looking for the next clue or stimulus.  Because of the nature and seriousness of adverse side effects, I highly suggest enlisting holistic healthcare professionals to help you lead this experiment, especially when using medicinal herbs or nutritional supplements. Some things may not work or even have adverse side effects or consequences.  For example, my functional medicine doctor was able to guide me the best nutritional supplement for my body; she warned me that the other option may not be suitable for me because of my tendency towards anxiety.  As a result, I tried the one and it worked as a replacement for my prescription anti-depressant but with less side effects, long-term consequences and better results.  I was more comfortable with this solution. I felt more “me” and true to my beliefs. But before you get to the point of finding all your solutions, you must first figure out your body’s root causes.  So let’s take a look at some possibilities that may help you find the root cause of this silent passenger. Quick note: there are a few affiliate links below for your convenience to help you find resources that may help you.  For my full disclosure policy, please click here.

For some, medicinal herbs can be helpful in treating their depression.

Possible Root Causes

Our great grandparents didn’t have depression like we do.  They got down or anxious when things got tough, but there was not the epidemic of depression as we know it in our modern society.  A few reasons why: They ate whole, unprocessed foods that were not chemically altered or treated.  To them- a pesticide meant friendly pests, something from their kitchen that the bugs didn’t like, or planting things together that chased off the other plant’s pests.  An herbicide was usually something like vinegar and tobacco protected their peppers from bugs.  They also rotated their crops, grass fed their cows, and the only processed foods they would buy is a limited amount of flour and sugar and coffee (2 out of 3 of those foods have changed drastically since those times due to American farming “innovations”).  They spent more time outside, got more exercise and made all their foods from their garden or neighbor’s farm. This meant that they had less toxins in their body (toxins cause inflammation- and in the brain or nervous system this means dysfunction) (5).  Modern, man-made chemicals  (like pesticides) also damage the gut microbiome where many of our hormones and neurotransmitters, including serotonin, are made. ( This stress can damage the vagal nerve which is integral in our body’s managing its fight or flight regulation, digestion, gut health and the ability to absorb nutrients. (1)

Rotating their crops prevented the soil from being depleted and in modern times we have depleted our soil of important nutrients that are supposed to go into the food that comes out of this soil.  As a result, it has made it challenging to get enough nutrients in our diet, even when the diet is impeccable.

Eating whole foods meant that they didn’t have foods that were “low fat”; sugar and calorie free “food” have led to modern products that are devoid of important essential fatty acids and filled with processed chemical based ingredients.  Fat is necessary for every cell in your body and protects your nerves and brain (4, 7).  Without adequate necessary fats found in grass fed and pastured meats, wild fish, leafy greens, wild and foraged foods, and garden vegetables we have a nutrient deficiency that affects every cell in your body.  When we chemically alter foods, we either introduce things that our body doesn’t recognize as food (a foreign invader or toxin) or we throw the balance off.  For example: The coca leaf is not harmful but when you extract the cocaine from this coca leaf, you strip it of other components that balance this chemical.  Without that balance, it becomes harmful.  The same happens when we change the balance of food to make them have more protein (our wheat has 4 times the gluten it had than in 1960), less fat (low fat cheese), or sweeter (high fructose corn syrup).  They also ate whole foods that ensured a nutrient dense diet made up of the animals that local farms pastured, the food from their garden and maybe a little bread to sop up the gravy.  Today we eat a plate filled with pasta, processed rice or low nutrient potatoes and then cover it with more meat than we need and maybe one serving of fruits or vegetables. We snack on low fat foods, crackers, chips, cookies, fast food cooked in toxic oils and are overfed and undernourished.

They worked outside which meant they had plenty of vitamin d, fresh air to help them detox, and exercise to keep them active and healthy.  We sit at desks and computers, only getting sun when we go to and from our car and if we are disciplined, try to make up for it on the treadmill in a room full of recycled air.

Our forefathers spent time in the garden which replicates meditation, activating their parasympathetic nervous system , a relaxed state and balancing their stress.  They didn’t spend all day racing towards deadlines, rushing kids to soccer while trying to get everything done.  Their lives were simpler and their stress not constant.  These breaks from stress allow your body to heal.  Without them, we accrue damage with little time to heal.

addressing depression in modern times
a hundred years ago, people’s food came from their gardens

Addressing Depression in modern times

A lot of those factors, we cannot change.  We cannot always change our job or how we spend our time (sometimes we can).  We can try to get the best quality food we can afford and make good choices.  We can try to get outside regularly and more on vacation.  We can implement good stress management techniques.  But let’s face it: if it was that easy we wouldn’t need help and everyone would be doing it.   Those ARE good ideas and are a great beginning.  But usually we need targeted, specific things addressed.  What your body needs may be slightly or greatly different than my body.  As you can see, there can be a lot of moving parts to address.

So let’s break this plan down into simple categories:

I often coach clients to address these four categories in order to address depression. We do the best we can for these four categories and then see what will heal while we figure out what may or may not need additional support beyond what we can accomplish through these.  We then look at supplements or medicinal herbs to help finish the job.  Medications (including herbs and supplements) are used (by direction of their doctor) to support or finish the process as needed on this journey.

  1. Gut health
  2. Brain and Nervous system health
  3. Hormonal health
  4. Nutritional deficiencies ( I will optimize nutrient intake that may be lacking)

Gut Health

Many hormones and neuro-transmitters are made in the gut, as well as many toxins that are released by “bad” gut bacteria that may be present in excess amounts.  We have beneficial bacteria and “bad” bacteria that are part of a healthy gut and GI tract.  But when we do not receive the “good bacteria” through normal experiences like vaginal birth, exposure to germs in childhood, and then combine that with high stress and  the unnecessary use of antibiotics (like in the case of using it for viruses, or as a placebo) then we kill the good bacteria and then a poor diet will feed the “bad” bacteria and an imbalance will occur.  All of these things can  cause a chain of internal events which then affect the ability to regulate mood, anxiety and energy (and who feels good when they are tired all the time?).

These are some examples of gut “issues” which would need to be addressed:

  1. sibo
  2. dysbiosis
  3. candida
  4. leaky gut
  5. microbiome diversity
  6. food intolerances
  7. enzyme production
  8. parasites
  9. and detoxing your GI tract to prevent the above and ensure that all organs are working at their full capacity.  Your liver can lose 80 to 90 percent of its function before anything shows on a test!

Your functional or integrative medical doctor can easily and simply test you for any of these.  They may only test you for what they think is likely.  It would be extremely unlikely for you to have more than 2 to 4 of these.  They are simple to address by dietary and lifestyle protocols.  Herbs and focus foods are often used in these treatments.  (Focus foods means concentrating on certain foods to bring about a desired effect)

Food Intolerances

Food intolerances are linked to inflammation and depression
Food intolerances are linked to inflammation and depression

I once read a study where 50% of the bipolar patients in a mental hospital were released after they removed grains and dairy from their diet.  It is not uncommon for these foods to cause neuro-inflammation.  Neuro-inflammation causes neuro-dysfunction.  This can cause any type of imbalance in brain chemicals. (5)

Now of course (Murphy’s law) I couldn’t find that study when I went looking for it,  but there was plenty of information on the role of foods on brain health and depression.  Here were my search results.

An elimination diet, such as the AIP diet can be especially helpful in identifying food intolerances. If you need help executing or navigating this process, feel free to contact me for a free consultation.  This offer applies to any protocol you read about in this article.

Brain and Nervous System Health

nutrient dense foods, healthy fats including coconut and targeted nutrition are important in maximizing brain health
nutrient dense foods, healthy fats including coconut and targeted nutrition are important in maximizing brain health

You can promote brain and nervous system health easily with diet.  I particularly like the Wahl’s Protocol to address brain health.  The basics of brain and nervous system health include:

  1. Eat plenty of good, quality fats: At least 30 percent of your calories is suggested.
  2. Balance blood sugar– having a palm sized portion of protein at each meal balanced with a plate full of vegetables of a variety of colors while limiting or avoiding high glycemic foods like grains, sweets, and white potatoes.
  3. Eat a nutrient dense diet.  If you are not sure if your diet is nutrient dense, then use something like cronometer.com to track your nutrition for a week to get an idea of what your nutrition looks like on average.  It would be unlikely that you wouldn’t need to make some changes like adding some focus foods.
  4. Consume targeted nutrients: Things like organ meat, green vegetables, coconut oil (and other good fats) and superfoods are a great place to start.
  5. Address nutrient deficiencies.  You may need more of a nutrient to heal than if you are healthy.  You may need more than the person next to you.  We will talk more about specifics below.
  6. identify and remove food intolerances.
  7. Remove toxins
  8. Seek nutritional supplements or medicinal herbs that may help
  9. Seek Medical guidance and a health coach for help.

Nutritional Deficiencies

Put simply (and a bit oversimplified), if you body doesn’t have the raw materials to make the chemicals that make you happy or the chemicals to keep you from being sad, then it cannot make them.  Period.  Even on a great diet, it can be challenging to get the nutrients necessary due to soil mineral depletion and modern stress levels.  Being ill will only increase the need your body requires to heal.  Most of us don’t have great diets.  And depression creates a nasty cycle of craving the very foods that are harming us.  We often turn to nutrient void foods like processed grains and sugar because they give us an instant boost in our brain chemicals that make us feel good for a short while but leave us depleted long-term.

Dark leafy greens are a good source of brain healthy nutrients
Dark leafy greens are a good source of brain healthy nutrients

Magnesium, Iodine and B Vitamins are all nutrients to examine in your quest to help your body balance it’s brain chemistry. (1) A low fat diet can also contribute to depression (2)

Magnesium helps with anxiety and stress, heal the adrenals and relax the body (necessary to heal).  A deficiency or low levels are hard to recognize/diagnose through a blood test but if you have been under a lot of stress, you will need more.  This stress could be physical or it could be mental.  This mineral is found in green leafy veges but it is common to need to supplement when the need is higher than foods can provide. Other deficiency symptoms may or may not include constipation, anxiety, slow healing, adrenal insufficiency, or insomnia.

Iodine, famous for regulating thyroid hormone production (a sluggish thyroid can cause symptoms that affect mood.  This would still be applicable even if your tests come back “normal”.  Anger, for example,  is not an uncommon side effect from thyroid inefficiencies.  Some say that anger and depression are the same emotion.  Depression is anger turned inward. (This may explain why more women are depressed.  They often don’t feel permission to express anger).  Modern American diets are often low in Iodine.  Even if you use iodized salt, it is better utilized by the body from a whole food source such as seaweeds or shellfish.  This nutrient is not for everybody and should be used with caution or direction from your doctor if you suffer from thyroid disease.

B Vitamins are necessary for neurological function and can affect stress, anxiety and depression.  They fuel the brain and the nervous system.  It is not uncommon to be lacking these vitamins, especially in those with an mthfr gene mutation (50% of the population).  This can be especially problematic if you have been supplementing with synthetic vitamins as they can then cause increased anxiety in these individuals. Even if you choose to supplement, it is best to get these from whole foods such as this one here. (check ingredients to make sure it is compatible with your dietary needs or restrictions and your body)  If you can find a whole food one that is liquid, then that would be even better. (liquids are more available and therefore better absorbed)

Vitamin D3  Also called the sunshine vitamin, Vitamin D is actually a hormone.  It is created by the body when exposure to sun turns our cholesterol into the hormone. Low levels can result in an inadequate immune system and also in seasonal defective disorder.  This is when the depression only shows up during low sun exposure months (winter).  But the same thing can contribute to depression year round as a result of sunscreen use (anything over an spf 8 blocks your vitamin D absorption), and low exposure (like when you work inside all day).  With our modern lives, this makes it a challenge to get enough any time of the year.  Sun exposure also has a lot to do with our energy and circadian rhythms (whether or not we are night or morning people). I prefer that people get this from the sun instead of a supplement when possible. Fair skinned people need 45 minutes a week of sun exposure and dark-skinned people need about 2 hours a week of sun exposure.  Generally, I recommend people aim for 20 minutes up to an hour a day. A supplement is recommended when daily outside exposure is unavailable.

getting outside and being in the sun can help your vitamin d levels and your mood
getting outside and being in the sun can help your vitamin d levels and your mood

Other nutritional deficiencies (or for some, low levels) include zinc, selenium, iron, amino acids, and folate. (3) and healthy fats like omega 3’s, dha and epa.

Low fat diets are fairly new in our society.  Just 100 years ago, we ate whole foods with their natural fat levels.  We didn’t “create” new foods by separating the fat from the milk or processing corn to create our oils.  We cooked in lard, ate eggs and beef with what came from our garden and didn’t think about fat, a necessary nutrient for many bodily functions. A lack of fat can cause a malfunction in almost every cell in your body and especially your brain cells, which are mostly fat. Pastured cows (and other animals that are eating their natural diet, not corn or other grain), wild fish, leafy greens  at most meals (which most of us rarely eat), nuts and seeds: these all contain necessary fats for brain function.  Omega 3 fats (found in those foods) are linked to better mood regulation in studies. Specifically, EPA and DHA fats are called out as necessary.  (2)  Dr. Terry Wahls mentions that fat is a necessary component in brain function and actually uses these foods and also MCT sources (including coconut oil and palm oil) to heal the brain. (4) I can attest from my own experience  (Her protocol has also been through clinical trials and is used in her own traumatic brain injury clinic on patients with MS, Parkinson’s, ALS, brain injury and more) that this is very helpful.

Balancing Blood Sugar

This type of breakfast can lead to unbalanced moods and nutritional deficiencies

When blood sugar is constantly spiking and/or dropping, it can aggravate moods.  While this alone can make someone moody, it can aggravate the moods of someone who is depressed even greater. It can attribute to manic depressive disorder, depression, anxiety and concentration as well as inflammation.  When blood sugar spikes it may feel good or even feel like a “high” for some people.  For others, they may feel a little “off”.  Whether or not it is spiked by primarily fructose or glucose may affect which of these two feelings the person gets from a blood sugar spike.  For some people, sugar may make them feel high but an apple, which is higher in fructose than it is sucrose, can make that same person feel “funny” or “off”.

When the blood sugar crashes, one can also have a wide range of reactions.  For example, a person may get tired, or cranky, or even sad. An extreme drop in blood sugar could even cause psychosis, hysterics, or extreme feelings of “fading” or feeling “faint” (or worse in very extreme cases).

Dr. Daniel Amen, neuropsychiatrist and author,  talks about balancing blood sugar to control brain chemistry and refers to The Zone principles to help specific brain chemistry.  This method of balancing proteins, carbohydrates and fats at each meal or snack is a method used to control blood sugar, inflammation, health and performance through controlling and managing the chemical processes of the body.

Neuro-inflammation

Several things can cause nuero-inflammation.  Injury, body chemistry, and toxins can cause neuro-inflammation and dysfunction.  Food intolerances  and MSG are an example of toxins in the brain, especially gluten and dairy.  Leaky gut (see gut health) can lead to leaky brain and allow food particles that were never meant to reach the brain get past the blood brain barrier and cause inflammation and dysfunction in the brain chemistry.

Environmental toxins can also do this, especially if you have MTHFR gene mutation, which is present in 50% of our population.  Not all of this will lead to depression as it may inflame another part of the brain or body but depending on the toxin and the person, damage may incur.  It can also occur due to viruses.  This list is not exhaustive.

Body chemistry could also cause dysfunction.  This may be because of an imbalance in hormones, a nutrient deficiency, or result of a dysfunctional gland or body system such as the gut or the HPA axis, or central nervous system.

Toxins

Toxins are in our soil, our furniture, our cosmetics and toiletries, and even our walls.  They are getting into our body and causing inflammation everywhere, including our brains.  They are affecting our gut health and burdening our liver, and even traveling to our brain and causing inflammation and havoc there.   The burden on our liver taking precious energy away from expelling the toxins our body normally makes as a part of daily existence.  We are consuming so many that it is more than our body can handle and therefore we store them.  While we cannot rid our environment of all toxins, we can reduce our toxic exposure by choosing organic foods, non-toxic products and supporting our body’s detoxification pathways by eating the right foods.  The Wahl’s Protocol is a great protocol that addresses this need by recommending daily requirements of detoxing foods.  Additionally, doing regular detox protocols are also a great way to help our body’s out in our modern environments.

Foods that detoxify will help your brain function. Dr. Terry Wahl's recommends specific foods and specific amounts to heal your brain and maximize function
Foods that detoxify will help your brain function. Dr. Terry Wahl’s recommends specific foods and specific amounts to heal your brain and maximize function

Hormonal Imbalances (including Adrenal Fatigue)

I had a client who had a history of sometimes severe depression.  This woman had also suffered from chronic adrenal fatigue for decades but had experienced a full reversal of her depression (for the first time ever) when she was first treated for Adrenal Fatigue.  Although she later had to address other factors to maintain this progress (because those factors became bad enough to contribute to her tendency towards depression), it gave her a major breakthrough in what she considered to be a “genetic” and therefore permanent burden on her life.  Supporting her adrenals are apart of her continuing protocol.

This imbalance was affecting her ability to deal with stress and when she was under stress she felt she was in a situation that was more than she could handle.  As you could imagine, this sense of having “more to bear than you can handle” can lead to feelings of hopelessness and overwhelm which so often are the description of depression.  This led to a cycle of stress, anxiety, depression and related symptoms and problems.

Other hormones will also play a role. Hormones are neurotransmitters.  You will see a mood shift in puberty and menopause and any change in life because our bodies are complex hormonal machines.  The wrong shift in these chemicals and all hell breaks loose (just witness a 13 year old when her blood sugar is low and she has bad pms!).  The not-so-funny thing about these things is that if you throw off one of these things, it throws off a whole chain of them.  Adrenal Fatigue, for example, throws off insulin, cortisol, and thyroid hormones.  So then you have AF, the thyroid is not functioning at its prime (even if it is normal) In addition, sugar handling such as hypoglycemia enters the picture.  Hypoglycemia by itself causes fluctuations in mood and an inability to stabilize energy.  Then you add that the adrenal glands cannot make the nuero-transmitters for the hypothalamus and pituitary to function at its prime. These two now under-supplied parts of the brain are sitting right in the middle of the part of the brain that is responsible for our outlook on life.  That alone is a recipe for disaster without external stressors.  Add the right stress and it becomes disaster. (5)

Since all hormones are made from cholesterol, it is necessary to have both adequate levels of cholesterol to create good hormonal health.  Hormones have a LOT to do with moods. Another reason to have a balance of both macro- and micro- nutrients.

Let’s also look at estrogen.  Estrogen dominance is rampant in our culture and is often paired with low progesterone.  Add in xeno-estrogens that we ingest from factory farmed foods, soy, plastics, and cosmetics and the relationship between these 2 becomes even more off balance.  I remind you that it is  not uncommon to have all the hormones mentioned in this section off balance in the same person.

Fatigue

Often fatigue both comes with depression and can aggravate depression.  This can be a result of the aforementioned stress on the adrenals, a suppressed immune system (common in Adrenal Fatigue, Chronic viruses, Thyroid disease, and Autoimmune Disease, Chronic Fatigue Syndrome and much more) by itself can cause fatigue.  Supporting Adrenals, Immune System, and the thyroid with targeted nutrition can often help with fatigue.  This is a little more specific than “eating right and exercising” (although that is a good idea also).

Stress

Stress is a major factor in depression and addressing this means learning stress management techniques, making hard choices to remove sources of stress from our lives, and drawing boundaries can all be examples of how to reduce stress.  Nutrition, exercise appropriate for your body, and supporting the adrenals (even if you do not have adrenal fatigue) are all parts of this part of the picture.

Anxiety and ANTS/Getting stuck in the ugly cycle.

Dr. Daniel Amen talks about ANTS (automatic negative thoughts) and how we get stuck in these cycles of negative thoughts.  They start as a survival mechanism.  This part of our brain tries to protect ourself from harm by always being on guard for something that may cause us harm but then our brain rewires itself to think this way all the time.

Anxiety is defined as fear of things that have not happened yet.  So if you are anxious you are living in the future and if you are angry, then you are living in the past.  Starting a mindfulness practice to literally “practice” being “present” can aid in changing this mindset.  Take time to check in with “right now”:  I use the “who what when where and why” trick to help myself do this.

Who:It reminds me that I am me, and not what someone says I am.

What: I am not what I did or didn’t do in the past.

When:  It reminds me that I am here today not tomorrow or a year ago

Where: I am in this room not in a state of danger or under attack

Why: I am hear because I chose to leave that situation or be here at this time. I can choose where I am at any time.

It sounds ridiculously mundane and simple but it removes my thoughts from the past or future and puts me in a room where I am completely safe and my true self. But I have to consciously choose where my mind is at those times.

 So What should you do?

Let’s go back to that first list: 1. Gut Health, 2. Brain health, 3. Hormonal Balancing and 4.Address Nutritional needs. More specifically it would be:

  1. Test for gut health issues with your functional or integrative health care provider.  While you are there get tested for other underlying health issues like adrenal fatigue and hormone imbalances.
  2. Heal the Gut  and then Support Gut Health continually for the rest of your life.
  3. Try an Elimination Diet to see if food intolerances are playing a role
  4. Eat a nutrient dense diet full of whole, unaltered foods in their natural, original forms. Get adequate but not excessive amount of healthy fats, proteins and carbohydrates and exercise.
  5. Eat to balance blood sugar and reduce inflammation.
  6. Support Detoxification of your body by eating sulphurous and green vegetables daily like the Wahl’s Protocol Suggests.  Add a detoxification protocol to your routine regularly whether one day a week, one weekend a month or a full 2 to 4 week protocol each 3 months.  Do this under the direction of your health coach and/or medical practitioner.
  7. Focus on foods that are specific to your body’s needs.  Your health history should give some clues as to what those are.  A little research can help you find the foods you really need. (see resources for a start)
  8. Enlist help if needed.  A functional medicine doctor, a holistic health practitioner and a health coach are all great places to start this journey.  A coach can both work with your doctor/practitioner and help you with your journey.

Foods to Definitely  Avoid:

High glycemic load foods like processed flours and sugar are harmful to our brain health or gut health
High glycemic load foods like processed flours and sugar are harmful to our brain health and gut health

Some foods can specifically cause problems in people such as (3)

Gluten-can cause neuroinflammation in many

Dairy– can cause neuro-inflammation in many

Caffeine– stimulates and burdens the adrenals, therefore creating a cycle of low energy and mood disruption that only increases problems long term.  Consider caffeine to be “borrowed energy”.  It is not a replacement for listening to your body and giving your body what is asking for when it is tired.

Refined Sugar– creates blood sugar instability and makes it hard to control mood and brain chemistry.  It is also devoid of nutrients.

Refined flours and starches– Your body metabolizes these similar to sugar.  They also are low in nutrients.  This includes “whole grain” processed foods like pasta, crackers and cereals.

Processed and Factory Farmed Fats and Oils– This includes cottonseed, canola, soy, corn, canola, rapeseed, and fats from factory farmed or conventionally raised animals.  These fats are full of toxins and highly processed with chemicals and can create neuro-inflammation.

A Note about fats: I would caution about eating “bad fats”.  The information  concerning missing fats from our diet should be used to encourage high quality fat sources but is not an excuse to gorge yourself on factory farmed fatty cuts of meat. (yes, you may find it delicious!)  The toxins from conventional farm feed (full of pesticides) stores in the fat and bones of the animal.  So If you cannot get organic or pesticide free, grass-fed meats, then lean cuts may still be the best for your health.  Also, moderation is key in any macro-nutrient (this term refers to fat, carbohydrate or protein).  Too much or too little of anything is not good.

Soy– and endocrine disruptor, it can throw off your body’s ability to regulate its own chemistry.

Supplements to ask your health care practitioner about:

Note: please consult an herbalist, a functional medicine doctor or other healthcare provider before using any medication, or removing a medication from your regimen.  One man’s cure is another man’s poison.  Depression is nothing to mess around with!

Fish oil containing EPA and DHA- to promote proper brain function and health

5-htp– taking this may help your body to address a serotonin deficiency

SAMe– often used for depression

St. John’s Wort– increases a sense of well-being.

Turmeric– some claim for this to be as effective as antidepressants

Coconut oil– helps repair and increase brain function

Magnesium– helps the body heal, enter healing states and relax.

B Complex– important for neurological health and moods

Vitamin D– deficiencies are related to depression and immune function

Saffron– shown to help with depression

Deal with the Pa

If you suffer from depression, it can be a long journey to find a solution that is best for your situation.  My own involved both things from above as well as some intensive therapy for childhood and family dynamics.  So that is one thing that is not mentioned above that is helpful.   There can be a lot of unresolved self-blame, shame, anxiety and anger based on fears or events from the past  Talking alone will not help someone resolve these things, especially if talking about them just makes the person relive the trauma.  I found that I had to analyze, forgive, meet unmet needs, create new positive experiences to replace old negative ones, and seek more answers than anyone could ever list. Journaling about my feelings was integral in becoming aware of patterns and dynamics so that I could get to the root cause of my emotions (past events or series of events) so that I could deal with that: I had to identify the root of the emotion, recognize the wrong that was done to me, choose to forgive them and find a way to heal the person that went through it so that I could accept it and move past it.  Moving past it meant looking forward to a future that didn’t involve repeating those dynamics and didn’t involve anyone that would do to me things like what had been done.  I had to look at my own choices and make better ones and I even had to cut some people out of my life in order to protect my future. I also had to deal with feelings about myself: cutting out the negative thoughts those experiences had imbedded in my mind and instead replace those thoughts with the truth: this also meant I had to find those truths.

I hope this helps someone in their journey.  If it doesn’t help you then I hope someone does help you. I encourage you to never give up hope and never stop looking for the answer. I truly believe it is out there for the finding.  If you like this content and would like to receive other health related articles, recipes and offers to help you on your journey, please sign up for the newsletter at the top of the page.  Feel free to email me or comment below with any feedback; I love to hear from my readers! I also encourage you to check out my related post on Anxiety solutions.  Anxiety can often trigger depression.  Even if you don’t have anxiety, the suggestions and solutions for that will often help depression.  Here is the link.

Sources and Resources for further reading:

How to address depression naturally-
how to address depression naturally
  1. http://www.ancestral-nutrition.com/why-your-ancestors-didnt-have-anxiety-or-depression-and-you-do/
  2. http://www.everydayhealth.com/columns/therese-borchard-sanity-break/nutritional-deficiencies-that-may-cause-depression/
  3. http://www.rootedblessings.com/5-foods-to-ditch-if-you-struggle-with-anxiety-or-depression/
  4. Dr. Terry Wahls The Wahl’s Protocol
  5. Dr. Daniel Amen, Change Your Brain, Change Your Life
  6. The Zone by Dr. Barry Sears
  7. The Paleo Approach by Sarah Ballantyne
  8. Life Changing Foods by Anthony Williams
  9. Breaking Free by Beth Moore
  10. Toxic Parents by Susan Forward

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https://www.pinterest.com/mycrazyjourney/depression-and-anxiety-solutions/?etslf=6712&eq=dep

https://www.pinterest.com/mycrazyjourney/depression-and-anxiety-solutions/?etslf=6712&eq=dep

https://www.pinterest.com/mycrazyjourney/depression-and-anxiety-solutions/?etslf=6712&eq=dep

 

Weeknight Leg of lamb with Pesto

 Leg of Lamb with Pesto

This is a great way to eat lamb on a weeknight or special occasion.  This recipe is simple, delicious, nutritious and affordable. I bought all my ingredients at Costco (except for the lemons).  Their Australian lamb is pasture raised and I bought my organic olive oil at a great price! For my small family, the lamb was able to feed us for multiple meals as we keep our protein to smaller servings (most of the time) and fill our plate mostly with vegetables.  I suggest serving this with some sautéed zucchini, some wilted kale and some roasted garlic, or onions and mushrooms.  It would also go great with some roasted root vegetables or sautéed or poached pears for dessert.

Let’s keep this simple: If you want to make this-

lamb with aip/paleo pesto sauce

You will need

  • Leg of lamb or other cut of lamb.  If you do not like lamb, you could also use a rib roast or beef tenderloin or cut of red meat.  Red meat is more appropriate to stand up to the strong flavors of basil and garlic.
  • Fresh garlic.  You can sub garlic powder for the marinade but I wouldn’t do the same for the pesto.
  • Olive Oil.
  • Lemon(s)
  • Fresh Basil

Instructions:

1. Marinate the Meat ahead of time

Try to do this the night before or in the morning of the day that you will eat this. 24 hours ahead would be superb but even one hour is great.

  • Separate the excess fat off the leg as best as you can. For each person you will need between 3 and 8 ounces, depending on individual appetite. (children eat around 2 to 3 ounces and men usually eat around 8 but women usually eat around 4 ounces)
  • Cut the lamb into “steaks”.  Of course, you could use lamb chops, loin or roast a whole leg, but for a weeknight meal, I suggest steaks and the recipe is for that cut.  Cut appropriately and then place the meat in a Ziploc bag.
  • Garlic. Peel and mince a generous amount of garlic and place it into the bag.  If you are out of fresh garlic, you can sprinkle some garlic powder but fresh is better and more beneficial health wise.  We really like garlic so we used 4 large cloves for an 8 ounce piece of lamb.
  • Squeeze the juice of 1/2 to 1 whole lemon into the bag. For a 2 person serving I would use half and for a family of 4 I would use a whole large lemon.
  • Sprinkle with a pinch or two of salt.
  • Close the bag and massage the meat, spreading all the marinade ingredients evenly.
  • Simple leg of lamb dinner

2. Make the pesto right before you start cooking

  • This is so easy and delicious. You simply put the basil into the food processor, add the garlic and turn it on while slowly adding olive oil until you get the consistency you prefer.  You will want to add a pinch of sea salt.  This is the AIP recipe with no addition but if you have reintroduced other nuts or dairy successfully, you can add some for extra texture and depth of flavor.  I do mine plain and it is delicious.   Any leftovers can be diluted with additional olive oil and lemon juice to create a salad dressing that is good in the fridge for up to 3 days.

lamb with pesto sauce recipe paleo/aip

3.  Cook the lamb

  • If you are new to lamb, I HIGHLY suggest not cooking it past being pink in the middle. It is best rare to medium rare. My husband loves medium to medium well steaks but every time I cooked lamb this way for him he didn’t like the flavor.  He likes it only if it is pink  or more, even if I have to remind him.  So even if you think you want it to be medium or more, cook it to medium rare to medium (medium is still some pink left in the center) and try it that way first.   Remember- its easier to put it back on the stove then it is to “uncook” something that is too well done.  This may determine whether or not you like lamb or don’t like it.
  • To cook the lamb steaks you can simply put them in a pan (cast iron cooks these fabulously) with a coconut oil or palm shortening (the lamb doesn’t need a lot of additional fat) and cook to your desired temperature using your favorite method that you usually cook steaks.  We like to sear the steaks (about 2 minutes each side on medium high) and then shove them into a hot over (400 degrees) for about six minutes for rare, 8 for medium rare and 10 for medium.  Our steaks are about 1 -2 inches thick on average.  The thicker they are, the more time they will need but this will give you a ballpark idea ballpark of where to begin.
  • If cooking a roast, I suggest searing the roast on medium high in the same cast iron skillet and then placing into a preheated oven at 400 for the appropriate time.  Here is a good source for how long to cook a roast such as a leg of lamb or a prime rib.  You may want to use this method if cooking for guests or for a dinner party for a better presentation.

When your steaks are done, simply serve and drizzle with some pesto.  As you can see, I think it looks nice when they are cut and then the sauce poured onto the top.  It’s great with sautéed greens of any kind, zucchini, onions and mushrooms and the likes.

I hope you enjoy this recipe and if you like the content, be sure to sign up for my newsletter to receive more recipes, health articles, tips, recommendations and offers.  The sign up is at the top of the page.  I’d also love to hear from you so feel free to leave a comment or feedback below or shoot me an email with any thoughts, suggestions, questions or more. I love hearing from my readers!

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