The Four Rs of Conservation: Reduce Reuse Recycle Rot

Four-Rs-of-Conservation-Traditional-Cooking-School-GNOWFGLINS-mainThis blog is part of my contribution to Traditional Cooking School

“Stewardship is foundationally understanding that we are not owners of things, but managers. It basically boils down to three major points:

1. God owns it all.
2. We are all stewards.
3. We have a responsibility to manage it for His glory.

If we understood these pieces, we would do things differently and everything would fall into place.”

–Chris Goulard, Pastor of Stewardship at Saddleback Church

“The care of the Earth is our most ancient and most worthy, and after all, our most pleasing responsibility. To cherish what remains of it and to foster its renewal is our only hope.”

–Wendell Berry

Eating local, eating real, and eating organic is a great start, but it’s just the start — on a long path to helping clean up our planet. Just like everything else, it’s a journey beginning at your own front door. Here are a few ideas to help you Reduce, Reuse, Recycle, and Rot in your own home, neighborhood, and town…Read More

How the Body Works: Heartburn, GERD and Natural Options

This blog is for informational purposes only. Some links may be monetized. Thank you for supporting Well Fed Family with your purchases. 

heartburn gerd titles 800

Fourteen years ago when I was pregnant with my daughter I had the worst heartburn of my entire life. Family Size bottles of antacid tablets lined my night table because the pain kept waking me up. Hindsight, as they say, is 20/20,  and I so wish I knew then what I know now!!

Strange as it sounds the most common cause of heartburn is not too much stomach acid, but too little! So many of the common Over The Counter remedies for heartburn are focused on reducing stomach acid, but the digestive tract NEEDS enough acid in order for all the parts to work well and efficiently digest your food. So it’s time for another installment of How the Body Works – I hope this explanation is clear and simple enough for even the kids to understand.

The Stomach Furnace

When you chew and swallow your food it travels down your esophagus and into your stomach. There is a little door, (technical name is the Lower Esophageal Sphincter  or LES), that is supposed to close tightly onto the top side of your stomach to keep everything contained. Think of your stomach like a big furnace and the LES like the heavy cast iron door keeping the raging fire inside the furnace and not outside. An efficient furnace operator keeps the door shut tight except when fuel is going in.  But if the furnace operator stops taking his job seriously and forgets to latch the door then it could swing open and sparks could fly out. If the operator falls asleep on the job and just leaves the door open he could find himself on fire! That’s what happens when you feel heartburn.

Having enough stomach acid, and not just weak acid but something strong enough, will act as the signal to the LES that it’s time to get the furnace door shut tight! When there isn’t enough acid or it isn’t acidic enough the LES is like the lazy furnace door operator and that is when heartburn happens. (Click here for a more detailed biological explanation.) Critical thinkers like you can figure out that when you take an antacid because you have heartburn you are just making the problem worse. The LES depends on the signal from the strong stomach acid to keep the door shut tight.

There is also another door at the other end of the stomach (this one is called the Pyloric Sphincter or PS) that also depends on strong stomach acid to do its job. It won’t open the door and let the food out unless the acid is strong enough. When we neutralize the stomach acid we could be trapping our food in our stomach instead of allowing it to continue through the rest of the digestive tract.

stomach alone with sphincter markers titles

By the way, stomach acid is concentrated hydrochloric acid. (The pH should be about 2.) If you put a few drops on your unprotected skin you’ll get burned. It has to be strong because it has to be able to break down anything you eat plus any bad stuff that might also be on your food like germs. It wouldn’t make any sense to expect a mild, weak acid to digest a nice juicy grassfed steak, or an entire bowl of kale salad….or a whole bag of extreme nacho chips, half a deep dish pizza or anything else you happen to eat! But our body is designed to handle the strong stuff. When the acid is too weak (stress, age, and digestive disorders can make it weak), or when we make it weaker with medications, that’s when we get into trouble.

A strong acid is also needed to signal the rest of the digestion team that it’s time to do their part. The PS opens and the acid jump-starts the duodenum to begin neutralizing the acid and releasing the rest of the enzymes from your liver, pancreas and gall bladder to finish breaking down your food so it can nourish your body.

Critical Thinking Time

Now it’s time to put on your Critical Thinking Caps. Here’s an excerpt from a medical book first published in 1956: “Indigestion and what is loosely called ‘heart burn’ (an irritation of the lower esophagus) are not caused by an ‘acid stomach.’ Acid is a natural and necessary part of the stomach’s digestive function, therefore, most ‘aids to digestion’ and ‘stomach sweeteners’ will do nothing to help and may do harm.” (underlining is mine)  So if it has been common medical knowledge for more than 50 years that antacids (stomach sweeteners) won’t help and could actually harm then why are they still the first choice for a solution?

Nexium, a proton pump inhibitor (PPI), is the #3 top selling prescription drug in the US with over 18 million prescriptions written in 2014 with $6.3 Billion in sales. How do PPIs work? According to the Nexium website “they work by turning off some of the ‘acid pumps’ in the stomach’s acid-producing cells, reducing the amount of acid in the stomach.”  (Emphasis added.)

Not only does the top Rx heartburn drug do exactly the opposite of what is biologically needed for successful operation of the LES and PS doors to our stomach furnace, but the people who use these drugs are using them for much, much longer, years longer, than they were developed to be used. (The studies done on these drugs did not go beyond 6-12 months) AND if that’s not enough there are serious risks associated with PPIs – serious enough that the FDA has published warnings – such as higher risk of bone fractureslow serum magnesium that can lead to heart rhythm problems, seizures and muscle spasms;  and an increased risk of c. diff overgrowth ( clostridium difficile is a pathogenic bacteria that can lead to severe diarrhea and other problems).

If you need one more reason not to take antacids then remember that the point of digestion is to break down the food you eat into easily absorbed nutrients. Without enough stomach acid the whole process of digestion doesn’t get off to the right start. It is the acid in the stomach that sends the message to the gate at the bottom of the stomach to open up and let everything continue, it is the acid in the stomach that digests protein (into amino acids which are the building blocks of our body). Without enough strong stomach acid eventually you end up with nutritional deficiencies – so even if you are eating totally organic, perfectly clean, real food all the time, but don’t have enough acid you can’t break down and digest it and so you will still be sick.

So what can you do instead of antacids?

First of all learn more about the signs of too little stomach acid with this simple article here from SCD Lifestyle.

1. Apple Cider Vinegar

The number one home remedy is apple cider vinegar.  Using a raw, unfiltered apple cider vinegar will give you the added bonus of extra enzymes which also help with digestion. For acute heartburn try 2 teaspoons of apple cider vinegar with 2 ounces (1/4 cup) of plain water. Drink this every five minutes until your symptoms begin to subside. As a daily maintenance you can drink a teaspoon or two in some water before each meal or once or twice a day as needed.

2. Drink lemon water

Lemon water a great tonic for all kinds of things, but the acidity of lemon juice and the natural enzymes from the raw lemon can help digestion.  Squeeze the juice from an entire lemon into your glass, or use a half of a lemon if the whole one is too much. Drink this before meals or as needed.

3. Betaine HCL

Supplementing with Betaine HCL, a supplemental form of the same acid that is naturally produced in your stomach, can strengthen your digestion. Before you try this remedy please check with your doctor because anyone taking Rx medications will need to make sure this supplement is safe for them. You can also read more about taking supplemental HCL here.

4. Try bitters

The bitter flavors naturally stimulate production of your own digestive enzymes. There are many types of bitters available, but one of my favorites is the one by Urban Moonshine. It tastes less medicinal than the more typical Swedish bitters.

5. Ginger Tea

Drink ginger tea between meals. I first learned about ginger tea from reading the GAPS diet book. If you suspect your heartburn is due to poor digestion then a healing diet like GAPS might be for you. To make ginger tea, grate some fresh ginger root (about a teaspoonful) into your teapot and pour 1/2 to 1cup boiling water over it, cover and leave for 3-5 minutes.  Pour through a small sieve and add honey to taste (optional).

6. Digestive enzymes and probiotics

These are good for helping boost the strength of your digestion and keeping your food moving through the entire digestive tract. Digestive enzymes are naturally produced by your body, but if your stomach acid is too weak they may need a little help, so taking supplemental digestive enzymes might be a good idea. The same goes for probiotics – so many lifestyle and dietary factors can deplete our natural beneficial bacteria and daily supplementation through probiotics or fermented foods can keep things running smoothly.

7. Get rid of stress

Stress does all sorts of yucky things, but as far as digestion goes stress can cause you to produce less stomach acid or weaker stomach acid. Ways to reduce stress before a meal include saying grace and being grateful, taking a deep calming breath, stopping to appreciate your meal visually and aromatically – all of these things can help digestive enzymes to start flowing.

What is your favorite home remedy for heartburn? Leave us a comment here to share it with us.

 Remember, this article is not meant to replace a doctor’s care or advice. Please make your own wise choices about health and wellness. 

essential oils revolution sue lawton smaller quote

Finding Virtues and Wellness Wednesday

disclaimerThe Essential Oil Revolution Summit is well underway as I write this. I have learned so much already, and am looking forward to the rest of the sessions. Essential Oils are currently one of the hottest topics in the natural health world, and it’s no wonder after hearing that so many people are finding so many benefits from using them. As more moms look for ways to help their family regain optimal health, essential oils make a great complement to a healthy diet, quality sleep, healthy gut flora and a positive outlook.

Day One included a wonderful session with Dr. Sue Lawton who uses essential oils in her practice for stress management, physical ailments, immune system recovery and immune boosting.  Her talk in the summit was one of empowering us with the right mindset to live compassionate, productive, healthy lives. One quote in particular struck a chord with me and I made this infographic that I wanted to share with you today.

essential oils revolution sue lawton smaller quoteIf you would like to own Dr. Lawton’s talk along with all of the other 31 talks from the Essential Oils Revolution Summit they are available for purchase. If you want to listen for free the remainder of this week (May 11-15) they will be live each day at this link.

EO_BlogBanner_600x150_Order

Now on to Wellness Wednesday! Please leave us a link with your own blog and be sure to read the other great blog links too! Share the love by sharing today’s post on your own Facebook page.

Compound Butter {Butter Gets Dressed Up}

 This blog is part of my contributions at Traditional Cooking School

Compound-Butter-Traditional-Cooking-School-GNOWFGLINSAs a young married couple without kids, we moved to a new city eight hours from home. There, we met Mr. and Mrs. Samuels at church.

We loved getting invitations to eat dinner at their house. Sam, retired from the Navy, had filled their home with beautiful things from around the world. Helen was a pearls-go-with-everything, warm and friendly lady who knew how to make her guests feel welcome.

But what I remember most about the first evening we spent with them was the butter. Read more…

3 Better Ways to Grow Your Own Food

This blog is for informational purposes only. Some links may be monetized. Thank you for supporting Well Fed Family with your purchases.

3 Better Ways to Grow Your Own Food titles

Here in Florida you need way more than just a green thumb (or two, or green hands and feet) to grow much of anything very successfully. Even the weeds have a hard time in the summer when it’s 95+ degrees, rains absolutely every day, and even when it’s not raining the humidity is still 100%. The average person who wants to subsidize the family groceries with homegrown vegetables, herbs and salads needs a little help to be successful here. If you don’t live in Florida you probably still have your own challenges. That’s why using one or more of these three ideas will most likely give you a much better chance to be able to grow super-fresh vegetables, fruits and herbs for your family.

1. Aeroponics

After 5 years of in-ground gardening Ralph and Gail were tired of battling the sandy soil in their Orlando-area backyard. Frustrated with the minimal results even with maximum effort they decided to look into buying a Tower Garden. Their first one was purchased second-hand from a friend and they decided to do a side-by-side test – Tower Garden vs. Square Foot Garden.  After that growing season they were convinced to buy several more Tower Gardens!  In fact they were so successful they decided to start a small home business growing herbs and leafy greens to sell to one of our local farm food delivery services!

tower garden ralph parlsey and chives titlesRalph does details and so he learned all there is to learn about it. He explained that with 2 to 3 Tower Gardens you could grow enough food for a family of four for a year with about 1-2 hours per week of maintenance. One nice thing about the work with a Tower Garden is it doesn’t include weeding or tilling. Ralph also said that within 15 months of use you can make back your purchase price in the savings you’ll get from not having to buy organic produce at the store.

tower garden ralph titlesTower Garden uses state-of-the-art NASA technology to grow plants without soil. The technique, called aeroponics, is a variation of hydroponics. A 20-gallon reservoir at the bottom of the tower holds water and nutrient solution that is circulated throughout giving the roots of the plants a nutrient-water-oxygen bath. Tower Garden research says the plants grow 30% faster this way so you get bigger plants and a faster harvest. The only thing you can’t grow in a Tower Garden are root vegetables or extremely large plants like trees. Even vining plants can be supported with a trellis that hooks onto the tower.  Total cost for a Tower Garden System is $525 (wheels additional) and the Nutrient Mineral Blend is $40.

2. Vermicomposting

Do you know how to turn 600 lbs of garbage into 120 lbs of rich, fertile soil perfect for any plant? According to Bernie Moro, one of the owners of Our Vital Earth, the answer is vermicomposting! In fact since they’ve started keeping track on their own farm they have kept 776 tons of waste out of the landfills and converted it into useful products that increase soil productivity.

worm cafe titlesVermicomposting uses a special species of earthworm (Eisendia Fetida) to transform vegetable and fruit scraps, newspaper, junk mail and even dryer lint into worm castings which make the perfect growing medium for plants of all kinds. Just one pound of worms can eat five pounds of garbage every week. They increase and multiply allowing you to reduce your household landfill contribution while at the same time increasing the fertility and health of any plant growing in soil. Use the worm castings with potted houseplants, outdoor containers, garden beds, flower beds, and around trees and shrubs. Add a handful to each new planting hole in the garden.  Our Vital Earth also supplements with a volcanic grit (worms need grit for their gizzards just like chickens) that adds 77 trace minerals and elements to the finished soil. But fertile soil isn’t the only by-product of vermicomposting. You can make a liquid fertilizer called “worm tea” by watering your worm beds with non-chlorinated water and collecting the liquid that filters through. This worm tea is way cool because it’s not only full of nutrients for the plants it is also probiotic (not for people, for plants!) so it helps naturally control fungus, insects and plant diseases. It also repopulates soil that has been depleted with over use of chemical fertilizers, pesticides and herbicides.

worm cafe chinese cabbage titlesTo vermicompost at home you need worms and a place for them to live. Our Vital Earth sells these all-in-one Worm Cafes that allow you to keep your worms safe and happy, gives them room to grow, and also make it simple to collect the worm tea to use each week when you water your plants. Having composting worms allows you to garden in less-than-ideal soil and still grow healthy food without chemicals, insecticides and fungicides. What a great way to clean up your trash, and build your soil!  Total cost for a Worm Cafe is $130 with a pound of worms an additional $35.

3. Two Techniques in One System

I think this idea is brilliant – the vertical design and small footprint of a tower combined with the composting and fertilizing capabilities of vermicomposting all in one system – that’s what you get with the Garden Tower2 Project. This system allows you to plant up to 50 individual plants (or add two additional layers for 70 plants) including slimmer root vegetables like turnips, carrots and radishes, in just 4 square feet of space. The kitchen scraps go into the central compost tube in the top of the tower. This feeds the worms and then when you water the tower the nutrients from the worms flow into the surrounding soil within the tower. Water collected at the bottom includes the valuable worm tea. When the compost tube gets full you empty the newly produced garden soil from the tube and use it to plant more vegetables into the sides of the tower.

Just like the Tower Garden above, the Garden Tower2 Project is compact in design and can be used in smaller spaces where a traditional garden wouldn’t fit. Garden Tower2 has a built-in ball bearing system that allows you to rotate the planting tower to take advantage of the available sun. It also comes with the ability to add caster wheels or permanently secure the base to a rooftop for added stability. Total cost for a Garden Tower 2 planting tower is $359, but Well Fed Family readers can get $10 off with the coupon code: WFFGT at checkout.

Don’t forget to order your worms to go in the Garden Tower2′s central tube! You can get those from Our Vital Earth shipped priority to your door.

garden tower 2 photo 1 titlesgarden tower 2 photo 2 titlesWhat are your garden plans for this year? Do you want to grow more of your own food? Tell us about it in the comment section or share a picture of your garden with us on our Facebook page!

 

 

Wellness Wednesday April 29

This blog is for informational purposes only. Some links may be monetized. Thank you for supporting Well Fed Family with your purchases.

EO_SidebarBanner_600x600_AttendI’m looking forward to learning so much from the Essential Oils Revolution Summit! I hope you are planning on listening in too! Here’s some of what will be covered in the week-long event:

    • Understand what essential oils are and why they are popular today
    • Why essential oils are nature’s BEST medicine
    • How to use essential oils safely and effectively
    • Tips for regaining control of your health with essential oils
    • Pain and stress remedies using essential oils
    • Culinary uses for essential oils
    • How to use essential oils for high performance health
    • Essential oils for animal aromatherapy
    • And so much more!

With 25+ additional presenters sharing their expertise about essential oils, this invaluable (and FREE) resource is intended for everyone everywhere!

Better yet, if you register today, you’ll have access to the following FREE GIFTS as soon as you register!

    • EARLY ACCESS to Dr. Axe’s expert talk, Essential Oils for Gut, Thyroid and Adrenals
    • EARLY ACCESS to Dr. Pappas’ expert talk, Essential Oil Adulteration
    • The King’s Medicine Cabinet Essential Oils eGuide by Dr. Josh Axe
    • The Essential Homestead: Using Essential Oils in the Home, Barnyard and Beyond eBook by Jill Winger
    • Using God’s Medicine For The Abundant Life ebook by Dr. Eric L. Zielinski

Register for FREE at this link today!

And now here are this week’s great link ups for Wellness Wednesday!


 

Blueberry Coffee Cake with Pecan Streusel Topping

This blog is for informational purposes only. Some links may be monetized. Thank you for supporting Well Fed Family with your purchases.

blueberry coffee cake titles

Our springtime tradition is to head out to Beck Brothers U-Pick farm with some homeschooling friends and pick buckets full of blueberries. This year we ended up with a little over 15 quarts, most of which are now in the deep freeze. I’ve kept out enough to snack on this week plus make some yummy blueberry treats like this coffee cake which was a big hit with my daughter and my husband. I was surprised because it isn’t very sweet and they both have quite a sweet tooth sometimes.

The cake was good warm from the oven and even better with a scoop of homemade vanilla ice cream on top. (Get our ice cream recipe e-book for free when you subscribe to our newsletter – use the link on the right side of this page.) I adapted the recipe from one on the Zenbelly Catering website. I’m impressed with the new Zenbelly cookbook.  Chef Simone’s recipes are well written and come with beautiful illustrations, but the best part is they taste so good while still being mostly Paleo. This means grain free and no refined sugars which makes me feel good. So I can have my cake and eat it, too. Plus waffles, biscuits, and pizza…

Blueberry Coffee Cake with Pecan Streusel Topping

topping:

1 1/2 cups pecans (raw or crispy)

1/2 cup blanched almond flour

4 Tablespoons melted butter

2 Tablespoons coconut sugar or sucanat

1 teaspoon cinnamon

1/4 teaspoon sea salt

cake:

1/2 cup blanched almond flour

1/4 cup arrowroot starch

2 Tablespoons coconut flour

1/3 cup coconut sugar OR sucanat

1 teaspoon cinnamon

1 teaspoon aluminum-free baking soda

1/2 teaspoon sea salt

2 Tablespoons cold butter

2 eggs

1/2 cup whole milk kefir or buttermilk

1 Tablespoon vanilla extract

1 1/2 cups fresh or frozen blueberries

additional butter or coconut oil for greasing the pan

Preheat the oven to 350 degrees and butter an 8″ square pan, or a 9″ round pan.

To make the topping chop the pecans in a food processor until they are crumb-sized. Add the almond flour, melted butter, coconut sugar, cinnamon and salt and pulse a few more times until everything is well mixed. Place the topping in a bowl and set aside.

To make the cake place the remaining 1/2 cup almond flour, arrowroot, coconut flour, coconut sugar, cinnamon, baking soda, and salt in the food processor and pulse several times to mix. Cut the 2 Tablespoons of cold butter into small pieces and add it to the food processor. Pulse several more times to cut the butter into the dry ingredients until the mixture is crumbly. Mix the eggs, kefir or buttermilk, and vanilla in a small bowl, then add to the food processor and pulse until well mixed.

Pour the batter into the prepared pan and then scatter the blueberries evenly over the top of the batter. Sprinkle the streusel topping evenly over the blueberries. Bake for 30-35 minutes or until a cake tester inserted into the center comes out clean.

5.0 from 1 reviews
Blueberry Coffee Cake with Pecan Streusel Topping
 
Author:
Recipe type: dessert
 
Grain-free cake filled with juicy blueberries and topped with crunchy pecans are featured in this not-too-sweet dessert that can also be breakfast.
Ingredients
  • topping:
  • 1½ cups pecans (raw or crispy)
  • ½ cup blanched almond flour
  • 4 Tablespoons melted butter
  • 2 Tablespoons coconut sugar or sucanat
  • 1 teaspoon cinnamon
  • ¼ teaspoon sea salt
  • cake:
  • ½ cup blanched almond flour
  • ¼ cup arrowroot starch
  • 2 Tablespoons coconut flour
  • ⅓ cup coconut sugar or sucanat
  • 1 teaspoon cinnamon
  • 1 teaspoon baking soda
  • ½ teaspoon sea salt
  • 2 Tablespoons cold butter
  • 2 eggs
  • ½ cup whole milk kefir OR buttermilk
  • 1 Tablespoon vanilla extract
  • 1½ cups fresh or frozen blueberries
  • additional butter OR coconut oil for greasing pan
Instructions
  1. Preheat the oven to 350 degrees, and butter an 8" square OR a 9" round pan.
  2. To make the topping: Chop the pecans in a food processor until they are crumb-sized. Add the almond flour, melted butter, coconut sugar, cinnamon and salt and pulse a few more times until everything is well mixed.
  3. Place the topping in a bowl and set aside.
  4. To make the cake: place the remaining ½ cup almond flour, arrowroot, coconut flour, coconut sugar, cinnamon, baking soda, and salt in the food processor and pulse several times to mix.
  5. Cut the 2 Tablespoons of cold butter into small pieces and add it to the food processor.
  6. Pulse several more times to cut the butter into the dry ingredients until the mixture is crumbly.
  7. Mix the eggs, kefir or buttermilk, and vanilla in a small bowl, then add to the food processor and pulse until well mixed.
  8. Pour the batter into the prepared pan and then scatter the blueberries evenly over the top of the batter.
  9. Sprinkle the streusel topping evenly over the blueberries.
  10. Bake for 30-35 minutes or until a cake tester or toothpick inserted into the center comes out clean.

 

This coffee cake isn’t overly sweet, but it’s just right for a cup of tea and you won’t feel horribly guilty actually eating the leftovers for breakfast. Or try it with some homemade ice cream like we did. Tell us about it in the comments, or come share with us on Facebook.

I’m sharing this with Wellness Wednesday. Please stop by and read all the other blogs who have linked up with our blog hop this week!

Mythbusting Ideas About Fat and Cholesterol and Wellness Wednesday

This blog is for informational purposes. Some links may be monetized. Thank you for supporting Well Fed Family with your purchases.

cholesterol collage titles

I’ve started reading Grain Brain by neurologist David Perlmutter. The focus of the book is brain health. Have you ever heard that there’s a connection between diabetes and Alzheimer’s disease? This book shows you that connection as well as many other lifestyle causes of neurological disease and dementia.

Grain Brain also lays out just what lifestyle choices people are making that can lead to developing Alzheimer’s disease. These include living with chronic high blood sugar levels (those in the “high normal” range) even without diabetes, eating too many carbohydrates (especially refined ones), trying to eat a low fat and low cholesterol diet, and having an undiagnosed sensitivity to gluten. Dr. Perlmutter says up to 40% of all people can’t properly process gluten.

Even if you have a family history of brain disease and Alzheimer’s or dementia you can turn the train around. But he says you have to bust a few myths first. The biggest myths you have to wrap your head around? 1- a low-fat/high-carb diet is good and 2- cholesterol is bad. According to the results of the Framingham Heart Study report from 2005 “people who had the highest cholesterol levels scored higher on cognitive tests than those with lower levels. Evidently there is a protective factor when it comes to cholesterol and the brain.” What most people don’t realize is that cholesterol is a building block for cell membranes and a critical brain nutrient necessary to fuel your neurons.

For more great information on cholesterol you can also read Jimmy Moore’s recent book, Cholesterol Clarity. I reviewed that book here.

Do you avoid fat? What have you always heard about cholesterol? How hard is it going to be to change your habits? Leave us a comment with your thoughts, and then check out the other posts here at Wellness Wednesday.

Wellness Wednesday starts here

Slow-cooker Cajun Pot Roast

This blog is for informational purposes only. Some links may be monetized. Thank you for supporting Well Fed Family with your purchases!

cajun pot roast titlesI love slow-cooker recipes! We were gone all day yesterday and it was so nice to come home to the delicious aromas of dinner nearly ready. The prep was simple – I pulled out a grassfed chuck roast from the deep freeze the night before, rolled it in my homemade Cajun Seasoning, stuck it in the crockpot and topped it with chopped onions and diced tomatoes. Eight hours later I made some rice and a salad and there was dinner!

If your Cajun Seasoning doesn’t have salt, you will need to add a teaspoon of sea salt as you rub the seasoning over the beef.

Slow-cooker Cajun Pot Roast
 
Author:
Recipe type: dinner
Cuisine: cajun
 
Use my homemade Cajun Seasoning to liven up a pot roast in the slow cooker!
Ingredients
  • 3 lb. beef chuck roast (preferably grassfed)
  • 1½ Tablespoons Cajun Seasoning (see link for recipe)
  • 1 medium onion, roughly chopped
  • 1 14-oz can diced tomatoes
  • 1 teaspoon Tabasco sauce
Instructions
  1. Coat the chuck roast on all sides with the Cajun Seasoning and place in a slow cooker.
  2. Place the chopped onion evenly over the chuck roast.
  3. Mix the diced tomatoes with the Tabasco sauce, and pour it over the onions and beef.
  4. Cover and cook on low for 8 hours or until tender and falling apart.

Serve over hot cooked rice so you can catch all the delicious juices!

What is your favorite slow-cooker recipe? Leave a comment and tell us!

“Twitter” potatoes and Wellness Wednesday

This blog is for informational purposes only. Some links may be monetized. Thanks for supporting Well Fed Family with your purchases. 

twitter potatoes titlesThese cute potatoes are simple to make, and probably get you some attention in the form of eye-rolling from your social media-savvy kids – right before they eat them all up!

Start with 6-8 small potatoes, scrub them and cut them in half lengthwise to give you the flattest cut surface area. Use your knife to score the cut side of the potatoes into the hashtag (tic tac toe) sign.

Preheat the oven to 400 degrees. In a bowl mix together 2-3 Tablespoons of olive oil, 3/4 teaspoon  smoked paprika  and 1/2 teaspoon sea salt. Dip the potatoes into the bowl of seasoned olive oil coating all sides but especially the cut side. Place the potatoes cut side up on a baking sheet or baking dish. Bake at 400 degrees for 30-45 minutes or until tender on the inside and golden brown on the outside.

"Twitter" potatoes
 
Author:
Recipe type: side dish
 
Hashtags on the top of the potatoes give this simple side dish a fun twist.
Ingredients
  • 6-8 small potatoes
  • 2-3 Tablespoons extra virgin olive oil (or you can use melted butter)
  • ¾ teaspoon smoked paprika
  • ½ teaspoon sea salt
Instructions
  1. Preheat oven to 400 degrees.
  2. Cut potatoes in half lengthwise giving them the flattest cut surface area possible.
  3. Use a knife to make hashtags (tic tac toe sign) in the cut side.
  4. Mix the olive oil, paprika and sea salt in a bowl.
  5. Dip the potatoes into the seasoned oil making sure all surfaces are coated.
  6. Place potatoes cut side up in a baking pan and bake for 30-40 minutes.

 

Now it’s time for Wellness Wednesday! Please enjoy the featured posts and all of the new ones for this week. We’d love to have you link up your own blogs using the link below.