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Low Carb [Keto] Protein Bars [Fat Bomb]

low carb keto protein bars fat bombsome links may be monetized, thank you for supporting Well Fed Family

Keto. Ketones. Keto diet. Ketogenic lifestyle.

These are some of the most searched terms on the Internet today.

Ketones are produced in smaller amounts naturally by everybody. People who are adapted to fat as their primary fuel instead of carbohydrates will naturally produce and use them in higher amounts.

The goal of the ketogenic lifestyle is to adapt the body to utilize FAT as its primary fuel source instead of SUGAR.  Fat can be a healthier and more sustainable source of energy

Ketones help you burn fat for energy, powerfully reduce inflammation and show promise in preventing and eradicating diabetes, cancer, autoimmune and neurodegenerative diseases like Alzheimer’s and Parkinson’s.

It was early 2016 when I first made the switch into a low-carb/high-fat way of eating. It was a long time coming; a decision I made only after doing a lot of research and reading. The one book that inspired me to finally take the plunge was Keto Clarity by Jimmy Moore.

I really wish I had had access to a conference or online summit at the time to guide me through my transition into keto. Since those early days I have discovered work from other experts like David Perlmutter, Thomas Seyfried, Brian Mowll, and David Jockers, and the research these doctors have done in the value of a ketogenic diet.

The Keto Edge Summit  is exactly the kind of all-inclusive package I wish I had when I was starting out.  I’m glad it is now available to help other people who want to try keto. And many of the doctors doing cutting edge research in keto are featured in the summit!

One thing I needed was a source for recipes that were keto-friendly.  I was glad to find at the end of Keto Clarity a small recipes to get you started.

I really liked the recipe called “Camille’s Keto Energy Bars“. I liked the convenience of having a portable snack or quick breakfast. One to keep me satisfied with plenty of healthy fats.  Most energy bars you can buy are way too high in carbs to work for people in ketosis. So this homemade version filled that need.

The original recipe was made with a lot of almond butter, raw nuts and cacao nibs. But I still don’t do well with too many nuts, and although chocolate tastes great it really messes with my sleep no matter when I eat it. :(

So I came up with my own version of this grab-and-go bar that includes some extra protein from collagen, and swaps the nut butters and nuts for ingredients that are more digestible and make me feel so much better!

Crispy nuts are something I discovered years ago when I joined the Weston A Price Foundation. The Nourishing Traditions Cookbook has several recipes for making high enzyme, digestible and delicious crispy nuts of all kinds. You can also find a recipe here. I like to keep a big jar of crispy nuts in my pantry for quick snacks.

I like the addition of high protein hemp hearts and omega-3 rich chia seeds for a nutritional boost.

If you aren’t familiar with the term “fat bomb” – it is used a lot in the Keto world to describe a small snack that is made primarily from healthy fats like coconut oil or butter. They are used to curb cravings and help tide you over between meals.

Low Carb [Keto] Protein Bars [Fat Bombs]

1 cup coconut oil, very soft

1 cup coconut butter, softened

1/2 cup grassfed whey vanilla protein powder

1 10g packet Vital Proteins collagen powder

1/2 cup dried cranberries or dried blueberries

1 cup shredded unsweetened coconut

1/2 cup crispy pecans or walnuts (see note above for how to do this)

1/2 cup crispy or raw pumpkin seeds (make crispy pumpkin seeds just like crispy nuts)

1/4 cup hemp hearts

1 Tablespoon chia seeds

1 teaspoon ground cinnamon

1/4 teaspoon sea salt

In a mixing bowl combine the coconut oil, coconut butter, collagen powder and protein powder until smooth. Add in the remaining ingredients and mix on low speed until everything is thick like frosting. Of course the nuts and dried fruit will make it lumpy, but be sure to get it very well mixed.

Line a 8 1/2″ x 11″ pan with waxed paper. Make sure it gets all the way into the corners and up the sides. This can get really messy otherwise!

Pour the coconut mixture into the prepared pan, spreading the mixture evenly. You may need to tap the pan on the counter to settle the mixture into an even thickness. Place the pan into the freezer keeping it level. Freeze for at least an hour.

Remove the pan from the freezer and lift the entire wax paper slab out and place onto a large cutting board. Score the top of the slab into 16 equal bars, then carefully cut each individual bar from the slab.

Store the finished bars in a sealed container in the freezer. You can keep these in the refrigerator if you want them to be a little softer, but don’t leave them out on the counter or you will have pudding instead of a bar.

The macros for one bar (using blueberries) is approximately 21g fat, 4.5g protein, 2.3g net carbs.

low carb keto protein bars fat bomb 2

Low Carb [Keto] Protein Bars [Fat Bomb]
 
Author:
Recipe type: keto
 
healthy fats and proteins in a convenient bar
Ingredients
  • 1 cup coconut oil, very soft
  • 1 cup coconut butter, softened
  • ½ cup grassfed whey vanilla protein powder
  • 1 10g packet Vital Proteins collagen powder
  • ½ cup dried cranberries or dried blueberries
  • 1 cup shredded unsweetened coconut
  • ½ cup crispy pecans or walnuts
  • ½ cup crispy or raw pumpkin seeds
  • ¼ cup hemp hearts
  • 1 Tablespoon chia seeds
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon sea salt
Instructions
  1. In a mixing bowl combine the coconut oil, coconut butter, protein powder and collagen powder.
  2. Mix on low speed until smooth and well combined.
  3. Add the remaining ingredients and mix on low speed until everything is very well combined.
  4. Line a 8½" x 11" pan with waxed paper pushing it into the corners and letting it go all the way up the sides.
  5. Pour the bar mixture into the prepared pan smoothing it out and tapping the pan as needed to make a smooth, even layer.
  6. Place the pan into the freezer keeping it level.
  7. Freeze at least one hour.
  8. Remove from freezer and place the entire slab with the waxed paper onto a cutting board.
  9. Score the top of the slab into 16 equal rectangles.
  10. Carefully cut through the slab into individual bars.
  11. Store in an airtight container or freezer bag in the freezer or refrigerator.

You can purchase the entire Keto Edge Summit for your own reference library. The summit includes more recipes and lots more tips for going keto.

Have you tried keto or low carb? What are your thoughts? Let us know in the comments!

Blueberry Lemon Paleo Muffins (grain free gluten free)

blueberry lemon paleo muffin with titlessome links may be monetized, thanks for supporting our website with your purchases!

Springtime always makes me think of the sunny flavors of lemon and blueberry. The bright, tart lemon combines so well with the rich, fruity blueberry.

This recipe uses a mixture of almond flour, coconut flour and tapioca starch to make a gluten-free and grain-free muffin that is a little higher in protein and lower in carbs than a grain-based muffin. Using honey in place of white sugar adds in more minerals so it isn’t just empty calories.

Try these muffins for an Easter Sunday brunch or a weekend family breakfast. Leftovers can go in the freezer. On busy mornings just wrap one or two in foil or parchment and reheat in a 350 oven for ten minutes for a quick breakfast. Make a batch of homemade turkey sausage and keep that in the freezer, too, and you can have a hearty breakfast in no time.

Blueberry Lemon Paleo Muffins

ingredients

4 large pasture-raised organic eggs

1/4 cup softened grassfed butter

1/4 cup honey

1 teaspoon vanilla extract

zest and juice of one lemon

1 1/4 cups finely ground blanched almond flour

2 Tablespoons coconut flour

1/2 cup tapioca starch

1 teaspoon aluminum-free baking soda

1/2 teaspoon sea salt

1 heaping cup blueberries, fresh or frozen

directions

Preheat the oven to 350 degrees. Line 12 muffin cups with parchment liners or spray with coconut oil spray.

Mix together the eggs, softened butter, honey, vanilla and lemon zest & juice in a mixer until well combined.  In a separate bowl combine the dry ingredients (almond flour, coconut flour, tapioca starch, baking soda and salt).  Add the dry ingredients into the mixing bowl with the wet ingredients and stir until evenly mixed. Add in the blueberries at the end and stir gently until they are evenly distributed.  Divide the batter evenly into the muffin cups. Bake for 19-21 minutes, or until golden brown and a toothpick inserted in the center of a muffin comes out clean.  Remove muffins onto a cooling rack.

Blueberry Lemon Paleo Muffins (grain free gluten free)
 
Author:
Recipe type: breakfast
 
Bright sunny lemon and luscious blueberries flavor a grain free muffin for a healthier breakfast treat.
Ingredients
  • 4 large pasture-raised organic eggs
  • ¼ cup softened grassfed butter
  • ¼ cup honey
  • 1 teaspoon vanilla extract
  • 1¼ cups finely ground blanched almond flour
  • 2 Tablespoons coconut flour
  • ½ cup tapioca starch
  • 1 teaspoon aluminum-free baking soda
  • ½ teaspoon sea salt
  • 1 heaping cup blueberries, fresh or frozen
Instructions
  1. Preheat oven to 350 degrees.
  2. Line 12 muffin cups with parchment or grease with butter or coconut oil.
  3. Mix together eggs, softened butter, honey, vanilla extract, zest & juice of lemon in a mixer until well combined.
  4. In a separate bowl combine the dry ingredients (almond flour, coconut flour, tapioca starch, baking soda, and salt).
  5. Add the dry ingredients to the wet ingredients and mix well.
  6. Gently stir in the blueberries until evenly distributed.
  7. Divide the batter into the muffin cups, and bake for 19-21 minutes until golden brown and a toothpick inserted into a muffin comes out clean.
  8. Remove from the pan onto a cooling rack.

 

blueberry lemon paleo with lemons

Keep Your Right to Choose Homeopathy for Your Family

 homeopathic remedies with titlesHomeopathy is Protected by Law

Homeopathy is a centuries-old form of medicine.  In 1938 the US Congress enacted into law the Food, Drug and Cosmetic Act (FDCA) classifying homeopathic medicines as drugs.  Congress established the Homeopathic Pharmacopoeia of the US (HPUS) which is overseen by a convention of scientists and clinicians specifically trained in the medical specialty of homeopathy. For the last 80 years Americans have had access to safe, non-toxic homeopathic remedies protected by the FDCA and the HPUS.

Many Americans are largely unaware of this type of medicine, although this may be changing. Use of homeopathy grew from 2.5 million in 1990 to 4.8 in 2006. That number has likely grown again in the last ten years. The average user is

UK and Europe

In Europe homeopathy has never gone out of style. Over 90% of pharmacists in France recommend homeopathic treatments to pregnant women. 70% of French physicians consider it an effective treatment alternative, and homeopathy is taught in 7 medical schools and 24 pharmacy schools in that country.

Peter Fisher, physician to Her Majesty Queen Elizabeth II, is a Fellow of the Royal College of Physicians (the oldest medical society in the world) and also a Fellow of the Faculty of Homeopathy, and sits on the World Health Organization’s Expert Advisory Panel on Traditional and Complementary Medicine.  In Scotland 49% of all GP practices prescribe homeopathy. In Ireland 16% of parents use homeopathy with their children.

In Germany 10% of medical doctors specialize in homeopathy, and 38% of doctors prescribe it to their patients.

Switzerland, Italy, Spain, Russia, Denmark and many more countries use homeopathy on a regular basis.

Worldwide

India boasts over 100 million people who use homeopathy as their exclusive method of healthcare. Britain, France, Germany, Greece, Israel, India and Austria all reimburse homeopathic services under the national health care. South Africa, New Zealand, Argentina, Pakistan and Brazil all boast homeopathic practitioners numbering in the thousands.

FDA and FTC Attack Homeopathy with Illegal Regulations

The FDCA law establishing homeopathic practices states in Section 211.137 that homeopathic medicines are exempt from expiration dating requirements. Section 201j of the law states the HPUS determines the standardization, eligibility and applications of homeopathic drugs.

However both the FDA and the FTC have placed new regulations on the homeopathic industry that violate these two sections of the law. Additionally, in December of 2017 the FDA has released another draft guidance for drug products labeled as homeopathic. This regulation threatens to severely restrict the access Americans have to homeopathic remedies.

Why??

Why the sudden desire to add new regulations to a medical industry that has been operating safely for the last 80 years?  The FDA’s newest draft is carefully worded to include the word “risk” at least 17 times attempting to smear the reputation of this alternative health product. Over 3,000 deaths per year are attributed to ibuprofen. Why isn’t there a campaign to reduce access to ibuprofen? Why isn’t there a giant warning label on those bottles?

The growth of the homeopathic industry in the last 20 years has challenged the supremacy of conventional pharmaceuticals. Estimated sales nearing $450 million in 2003 with a growth rate of more than 8%, and current estimates nearing $3 billion make Big Pharma sit up and take notice.  The FDA’s commissioner has open ties with several pharmaceutical companies, Big Pharma spends $277 million in lobbying alone to influence regulations in their favor.

How Can Educated Moms Fight Back?

1. Write to your Congress person and urge them to hold the FDA and the FTC accountable to the law, and to reverse the illegal regulations already in place. Use this link to find your US Representative. Use this link to find your Senator. In addition you can contact Orrin Hatch who has already been valuable in helping Americans keep their access to vitamins and other supplements.

2. Become informed about homeopathy and the truth about remedies. When people like Dr. Paul Offit get quoted by NBC saying homeopathy is snake oil it gets reposted all over social media. What we need are more educated moms sharing their wisdom and success with homeopathy instead of sensationalist smear tactics. I love podcasts and two of the best for learning homeopathy are Joette Calabrese’s Homeopathy Works, and Sue Meyer’s Homeopathy for Mommies. Cilla Whatcott, Mary Aspinwall, Wendi Combes, R.N., and the Banerji clinics are other sources for education and learning.

3. Get involved with Americans for Homeopathy Choice. This grassroots organization is raising money to advocate for the rights of consumers, professionals, manufacturers and distributors of homeopathy. You can find detailed contact information at their website for politicians who can help support this cause.

Don't be the frog in the pot thinking everything is fine while all around you things are heating up!

Don’t be the frog in the pot thinking everything is fine while all around you things are heating up!

We are losing our rights. Whether you choose to use homeopathy or any other natural alternative medical treatments or not, you can support every American’s right to choose what is best for their own healthcare.

 Please share this article with your friends, Facebook, Twitter and any other media platform you use!

 References: 

https://www.huffingtonpost.com/dana-ullman/homeopathic-medicine-euro_b_402490.html
https://homeopathic.com/case-homeopathic-medicine-historical-scientific-evidence/
https://www.huffingtonpost.com/author/dana-ullman
https://worldofhomeopathy.wordpress.com/2012/07/04/an-interview-with-peter-fisher/
http://www.prweb.com/releases/2012/7/prweb9714278.htm
http://h2rc2.com/Homeopathy/Homeopathy/HomeopathyIntro_assets/Homstats.pdf
https://www.fda.gov/ICECI/ComplianceManuals/CompliancePolicyGuidanceManual/ucm074360.htm
https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfCFR/CFRSearch.cfm?fr=211.137
https://www.fda.gov/ohrms/dockets/ac/02/briefing/3882B2_02_McNeil-NSAID.htm#_Toc18761779
https://nccih.nih.gov/health/homeopathy
https://www.huffingtonpost.com/dana-ullman/the-fda-and-regulation-of_b_8125722.html
https://www.fda.gov/ohrms/dockets/ac/02/briefing/3882B2_02_McNeil-NSAID.htm#_Toc18761779
http://www.hpus.com/hpus-regulatory-overview.pdf
https://www.ftc.gov/news-events/press-releases/2016/11/ftc-issues-enforcement-policy-statement-regarding-marketing
http://www.hpus.com/eligibility.php
https://en.wikipedia.org/wiki/Scott_Gottlieb
http://www.opensecrets.org/lobby/background.php?id=h04&year=2017
https://www.nbcnews.com/health/health-news/fda-crack-down-snake-oil-homeopathy-n830756
http://www.hylands.com/news/regulation.php
https://www.huffingtonpost.com/dana-ullman/the-fda-and-regulation-of_b_8125722.html
 The information contained in this blog is for informational purposes only. You are responsible for your own choices.

 

Turkey Pot Pie with gluten-free options

turkey pot pie with titles Christmas Dinner is over and the refrigerator is full of half-empty containers of leftovers. Hopefully you have already made a big pot of broth with the turkey carcass. Everyone is tired of turkey sandwiches, but a steaming hot Turkey Pot Pie will warm everyone up and help use up those little bits of vegetables languishing in the refrigerator.

This is comfort food folks! The good news is there are no hidden unwanted ingredients like hydrogenated fats, MSG, artificial flavors or chemical preservatives!

Turkey Pot Pie (or chicken) with gluten-free options

3 cups or more of leftover turkey cut into bite-sized chunks

2-3 cups homemade turkey broth OR leftover gravy

2 cups or more of leftover cooked vegetables such as peas, carrots, green beans, broccoli, pearl onions   OR  if you are making this at another time of year when you don’t have Christmas leftovers you can dice up a couple carrots, a stalk of celery, and a leek or an onion and saute them in a little butter before proceeding with the recipe. Add a 1/2 cup of frozen peas if you like.

3 Tablespoons butter

(omit if using leftover gravy) 4 Tablespoons all-purpose unbleached flour OR for gluten-free use an all-purpose gluten-free flour mix like Bob’s Red Mill

1 cup of organic heavy cream

salt and pepper to taste

homemade pastry dough for a deep dish pie. Use the Nourishing Traditions flaky pie crust, or  a gluten-free pie crust, or I like to use a keto-friendly grain free almond flour crust.

1 egg (opt.)

Butter the inside of a deep dish pie pan, or other oven-safe dish of similar size. Preheat the oven to 400 degrees (375 if you are using the almond flour crust).

Place the chopped turkey and the cooked vegetables in the prepared pie pan mixing together.

If you are using leftover gravy just warm it up now and skip this step. If you are using broth go ahead and continue here. Melt the butter in a large saucepan. Whisk in the flour or GF flour blend and continue cooking for about 2 minutes as it bubbles, but don’t brown it. Continue stirring as you pour in the homemade turkey broth. Then quickly whisk in the cream and continue cooking 3 or 4 more minutes until the sauce thickens a bit more. Stir in fresh pepper and 1/2 tsp of salt. Taste and adjust with more seasoning if needed.

Pour the broth mixture over the vegetables. If you are using leftover gravy pour it over the vegetables. Stir it up to mix well.

Roll out your pastry and lay it gently across the top of the turkey filling. The pastry should generously cover the filling. Press the overlapping part into the rim of the baking dish to seal.

Optional for a golden brown crust: Crack the egg in a small bowl and beat well with a fork. Use a pastry brush to brush the egg all over the entire crust.

Use a sharp knife or the tines of a fork to make small holes or slits in the crust to allow the steam to escape.

Put the baking dish onto a cookie sheet to catch any spills and place the whole thing into the preheated oven.

Bake 20 minutes and then reduce the heat to 375 and bake an additional 20 minutes or until the crust is golden brown and the filling is bubbling and hot.

Turkey Pot Pie with gluten-free options
 
Author:
Recipe type: Comfort Food
Cuisine: American
 
Comfort food at its best, this is also a frugal way to use up leftover turkey, vegetables and gravy.
Ingredients
  • 3 or more cups of leftover turkey or chicken cut into bite-size chunks
  • 2-3 cups homemade broth OR leftover gravy
  • 2 or more cups of leftover cooked vegetables such as peas, carrots, green beans, pearl onions, broccoli OR you can saute diced carrots, celery, leek or onion to equal 2 cups and add frozen peas if you don't have leftover vegetables
  • 3 Tablespoons butter
  • 4 Tablespoons all-purpose unbleached flour (omit if using leftover gravy) OR use an all-purpose gluten-free flour mix like Bob's Red Mill
  • 1 cup organic heavy cream
  • salt and pepper to taste
  • homemade pastry dough for a deep dish pie, see links and options above in the blog text
  • 1 egg (opt.)
Instructions
  1. Butter the inside of a deep dish pie pan
  2. Preheat the oven to 400 degrees
  3. Place the chopped turkey and leftover cooked vegetables in the prepared dish mixing together.
  4. If you are going to use leftover gravy then skip this next step and just warm up the gravy and pour it over the turkey and vegetables.
  5. If you are using broth then first melt the butter in a large saucepan and whisk in the flour or GF flour blend.
  6. Cook the flour and butter 2 minutes as it gets bubbly, then whisk in the turkey broth.
  7. Whisk in the cream and continue cooking 3 to 4 more minutes until the sauce thickens.
  8. Stir in pepper and salt to taste.
  9. Pour the broth mixture over the vegetables and combine it all together.
  10. Roll out your pastry and lay it gently across the top of the turkey filling generously covering the pie.
  11. Press the overlapping edges of the crust into the rim to seal.
  12. Optional for a golden brown crust you can crack the egg into a small bowl, beat it well with a fork, and use a pastry brush to brush the egg all over the crust.
  13. Use a sharp knife to make four slits in the crust to allow steam to escape.
  14. Place the dish onto a cookie sheet to catch any spills and place the whole thing into the preheated oven.
  15. Bake for 20 minutes and then reduce the heat to 375 and bake an additional 20 minutes or until the crust is golden brown and the filling is bubbling and hot.

turkey pot pie gravy

Happy New Year! New Year’s Resolutions for Kids and Families

happy-new-year-resolutions-titles

Happy New Year from our family to yours!

Use this post to share the idea of New Year’s Resolutions with your whole family. It is useful for families with children of all ages. You will also find a link to a printable worksheet to use for family discussion and for each person to fill out. At the end of the year you can look back and see what you’ve accomplished! I hope this blesses your family for the whole year!

all scripture quoted is from the International Children’s Bible

The New Year

The new year is often a time when people think about new things, especially making themselves a new person.

We know that only God can truly make us a new person any time of year when we repent of our old lives and put on Jesus as our savior. 2 Corinthians 5:17 says “If anyone belongs to Christ, then he is made new. The old things have gone; everything is made new!”

The start of a new year often prompts people to make New Year’s resolutions. A resolution is a kind of promise or informal vow we make to ourselves to help us improve or be a better person in some way.

Kids can make New Year’s Resolutions too! It can be fun to do and at the end of the year you can look back and see all that you have accomplished.

Making Resolutions That Work

Some resolutions are better than others. The best ones are specific. Too many people say something vague like wanting to be nicer, or to exercise more, or to be a better Christian. Those resolutions are too general. We need to word our resolution to say exactly what we are going to do.

Instead of saying we will be nicer we can say we will remember to say “please” and “thank you” and to follow the Golden Rule (Luke 6:31 Do for other people what you want them to do for you.)

Instead of saying we won’t be messy we can say we will make the bed every morning and put our dirty clothes in the hamper every night.

If you want to improve a skill you already have, like playing the piano or running track, then set specific goals for practice time, difficult pieces you want to learn, or time goals you will work toward.

The more specific you make your resolution the more likely you are to stick with it.

Resolution Ideas for All Ages

Here are some ideas if you are having trouble coming up with your own resolutions. Encourage everyone to come up with at least one. Don’t make it too hard by making too many at one time.

Print off this page year-in-review-2016 and let each child fill one out. Keep the pages and look at them at the end of the year to see how you have grown and what you have accomplished. These pages can make fun keepsakes to look at from year to year.

Make a resolution to be healthier. Decide to try new foods by resolving to have one new fruit and one new vegetable every month. Decide to exercise, walk the dog, ride bikes or play outside instead of watching TV or playing video games. Decide to stop drinking sodas and instead drink more milk or water.  Decide to go to bed by 10pm so you can get plenty of healthy sleep.

I think the #1 way to be healthier is to cook your own food instead of eating out or eating packaged processed foods. If you don’t know how to cook, now is the time to learn! Scroll down and print this simple recipe for homemade pancakes easy enough for even a kindergartner to do with some help from mom or dad.

Make a resolution to be smarter. Decide to read a book instead of watching TV or playing video games. Learn to do something new like build a birdhouse, learn a foreign language, learn to crochet or sew, take painting classes, or learn a musical instrument.

Make a resolution to share God’s love. Decide to memorize a new Bible verse every week, or read our Bibles every day. (These are short and sweet for little kids and include a coloring page for each verse.) This can be a family project where everyone encourages each other. Post verses on the refrigerator and take turns reciting them. Decide to pick someone each week to reach out to with a handwritten card or letter, or homemade cookies.

Make resolutions as a family. Decide to do things together that will help you love each other and have fun together. Spend time this month thinking back on the year that has passed and remembering a way you have been blessed, something you are thankful for. Then pray together as a family thanking God for all He has done!

Decide to go on a hike or visit a park together once a month. Decide to have a Family Game Night once a month. Our family enjoys getting together with two other families each month for a potluck dinner and games. We look forward to this fun time of fellowship every month!

Decide to have a family read-aloud time where a parent or older teen reads aloud from a family-friendly book. Educator and speaker Andrew Pudewa shares his thoughts on why this is important for kids of all ages here.

Cooking together is a great family activity! Empowering your kids with cooking skills blesses them for life. Here is an easy recipe for homemade pancakes. Make these together on a lazy winter weekend and then curl up for family read aloud time.

Easy pancakes:

1 ¼ cups unbleached all purpose flour (or use a gluten-free flour blend such as Bob’s Red Mill 1-to-1 baking mix)

3 teaspoons aluminum-free baking powder

1 Tablespoon honey

½ teaspoon sea salt

2 eggs

1 cup milk (you can make this dairy-free by using coconut milk or other dairy alternative milk)

2 Tablespoons melted butter or coconut oil

butter or coconut oil for greasing the griddle

1. Preheat a griddle or large skillet over medium heat.

2. In a large bowl, stir together the dry ingredients, flour, baking powder and salt.

3. In a separate bowl beat the eggs with a fork until lemon colored, then add in the milk, honey and melted butter or oil.

4. Pour the liquid ingredients into the dry ingredients and stir until moistened. You want the batter to be a little runny, not thick, so add a little more milk if needed.

5. Scoop batter onto a preheated griddle using a large spoon to make individual pancakes. Bake until bubbles appear on the top then flip and bake on the other side until golden. Serve with butter and honey or real maple syrup.

Easy Pancakes
 
Author:
Recipe type: breakfast
 
Easy enough for beginning cooks of all ages, make these pancakes together as a family instead of using packaged processed box mixes or frozen waffles.
Ingredients
  • 1¼ cups unbleached all purpose flour (or a gluten-free flour such as Bob's Red Mill One-to-one)
  • 3 teaspoons aluminum-free baking powder
  • 1 Tablespoon honey
  • ½ teaspoon sea salt
  • 2 eggs
  • 1 cup milk (or non-dairy coconut milk)
  • 2 Tablespoons melted butter or coconut oil
  • more butter or coconut oil for greasing the griddle
Instructions
  1. Preheat a griddle or large skillet over medium heat.
  2. In a large bowl, stir together the flour, baking powder and salt.
  3. In another bowl beat the eggs with a fork until they are lemon colored, then add the honey, milk and melted butter and stir well.
  4. Pour the liquid ingredients into the dry ingredients and stir until moistened adding more milk if needed to make a slightly runny batter.
  5. Scoop the batter onto the preheated griddle using a large spoon to make individual pancakes. Bake until bubbles appear on the top and then flip and bake the other side until golden.
  6. Serve with butter and honey or real maple syrup.

 

Share these ideas with your friends and tell us your favorite New Year’s resolutions by leaving a comment here or on our Facebook page!

 

Why I Like the Ultimate Healthy Living Bundle 2016

 This post contains affiliate links

500x700-a3-uhlb-2016

It’s that time of year again – the Ultimate Healthy Living Bundle 2016 is now available!!

I love these Ultimate Bundle deals. I’ve purchased a couple of them, such a steal for the price, and I have had fun learning so much about all kinds of topics from essential oils and herbal remedies to DIY projects for my home!

There are products in this year’s bundle for everyone from newlyweds to families to folks just wanting to learn how to get and stay healthy.

Some of the items that really caught my eye:

Essential Oils Revolution 1 from Dr Eric Z: The EOR1 was an amazing resource of interviews from top experts in the Essential Oil field. I listened to almost every one of them last year and learned so much! If you buy this separately it will cost you $97, but it is included in the low bundle price.

Nutrition Reset by Dietitian Cassie: Dietician Cassie is  one of the nutrition experts associated with one of my favorite podcasts, Livin’ La Vida Low Carb Show. She is a registered dietitian who knows all about real food, healthy fats, and how to plan meals to get and stay healthy.

Secrets to a Healthy Metabolism by Maria Emmerich at Keto AdaptedMaria Emmerich has a beautiful cookbook she wrote with Jimmy Moore from Livin La Vida Low Carb. She has amazing low carb/Paleo recipes.

Jumpstart Your Urban Farm by Greg Peterson at Urban Farm: Urban farming (I like to call it MetroFarming) is a topic near and dear to my heart. I’ve been incorporating more edible landscaping and small garden plots and want to learn more!

Planning & Designing the Family Food Garden by Isis Loran at Family Food Garden: Isis gives you printables and design ideas to get gardening at your house.

Mastering the Art of Baking with Coconut Flour by Starlene Stewart at GAPS Diet Journey: Starlene has had a super-informational podcast and website, and she has hands-on experience with healing herself and her family using GAPS and other dietary strategies.

Autism Diet Success Workshop by Julie Matthews at Nourishing Hope: I love to hear about successful strategies to reverse autism. The mainstream says it can’t be done, but we know better! Julie Matthews’ guide is another great resource for families with special needs.

3 Ways to Upgrade Your Kombucha Tea by Dave Lindenbaum at Get Kombucha: I first heard about Dave’s website from his crazy videos about kombucha back about five years ago. He has a big site with lots of information and equipment.

 The sale begins 8am Eastern on Wednesday, September 21st and runs six days to Monday, September 26th at 11:59pm Eastern.

The price for the entire bundle of 58 ebooks & printables, 25 ecourses, videos & audios, and11 bonuses is just $29.97 for PDF format or $39.97 for eReader format.

If you purchase by Thursday, September 22nd at 11.59pm you can get a free eReader upgrade.

The bonuses include some amazing products:

Bonuses – free 1oz bag of Get Kombucha’s custom tea blend, free Mrs Meyer’s laundry supplies, free eye shadow trio from Orglamix, free toothpowder, free maca powder, free muscle balm stick and lip balm, gift certificates from Bloom Naturals and Perfect Supplements, discounts from Trilight Health, and free digital packages from Meal Garden and Experience Life

The Ultimate Healthy Living Bundle 2016 is only available for a short window of time. Order here. buttonplusicons

 

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Are There Dangerous Toxins in Your Medicine Cabinet?

medications-cure-tablets-pharmacy-56612-largeThis post is for informational purposes only. Some links may be monetized. Thank you for supporting Well Fed Family

Acetominophen: aka Tylenol, Little Fevers Pain Reliever, or non-aspirin pain reliever/fever reducer, or other brand names or generic.

It’s a common item in medicine cabinets and purses of lots and lots of moms. We take it ourselves for headaches and cramps. We give it to our kids for fevers. The pediatricians hand out free samples every time we visit their offices.

It is often the drug of choice all around the country.

But are we too trusting when we use it?

It turns out that maybe we do need to step back and ask a few questions before deciding to keep it in our medicine chests and here’s why:

Using acetaminophen for fever in the first year of life is associated with an increase in the incidence of asthma and other allergic symptoms later in childhood.

This is because acetaminophen severely depletes antioxidants such as glutathione in the liver and other body tissues. Glutathione is used for growth, tissue repair and immune system building.

Asthma is one of many diseases influenced greatly by antioxidants. Acetaminophen is definitely not something to use if you already have asthma.

A new study just released showed acetaminophen is definitely linked with behavior issues. Women who took acetominophin during pregnancy were 29-46% more likely to have children with a wide range of behavior problems by age 7 than moms who did not take it.

Dr. Mercola calls acetaminophen one of the most dangerous medicines on the market. Even when taken at the recommended dosage for just a few weeks it can be toxic to your liver. In fact, acetaminophen is responsible for nearly half of all cases of acute liver failure each year.

What can we do to protect ourselves and our families?

It’s super important to become knowledgeable and informed about the medications we use. The Medicine Chest Renovation e-book from Vintage Remedies is a quick-start guide to help you decide what to keep and what to toss out.

Taking courses or reading books on safe alternatives to OTC drugs is a great family project. Older children and teens can learn right alongside mom about which herbs to use for which conditions, and how to make tinctures and salves and syrups at home to stock your own medicine cabinet.

Try this recipe for elderberry syrup to keep on hand for cold and flu season.

Elderberry syrup is an effective cold and flu fighter. Elderberries and elder flowers are safe for all ages with no known contraindications. You can make it yourself with this recipe reprinted from The Handbook of Vintage Remedies. At that book link there is also an alternative recipe that adds astragalus, echinacea and wild cherry to the elderberries.

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Elderberry Syrup

100 g dried elderberries
1 quart cold distilled water
1/2 cup brown rice syrup
1 cup local honey

Combine berries and water in a large (cold) saucepot. If time permits, allow the berries to soak until they are soft, about 30 – 60 minutes. Place over medium heat and gradually bring to a boil. Once a rolling boil has been reached, stir frequently and continue to boil until the liquid has been reduced by half – roughly 15-20 minutes. Remove from heat and cool to room temperature.

Strain the concentrated extract and measure the liquid. It should be roughly 2 cups. Combine with the cup and a half of honey, brown rice syrup, glycerin or simple sugar solution. (Or a blend of two or more sweeteners as I did in the ingredient list above.) Bring back to a boil and continue to boil for 10 minutes until the mixture is thoroughly combined and the syrup reaches your preferred consistency. Allow to cool slightly and pour into prepared bottles. Store in the refrigerator.

What is your favorite natural remedy? Share it with us here in the comments!

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3 Things I’ve Learned About Essential Oils

3 Things I've learned about essential oils titlesThis article is for informational purposes only. Some links may be monetized. Thanks for supporting Well Fed Family!

For the last several years I’ve been learning and learning about alternative medicine choices. I’ve been feeling empowered as a mom and wife to be able to take care of a lot of our day-to-day needs without having to buy OTC cold meds, visiting the urgent care clinic, or sitting for hours in the pediatrician waiting room.

One thing that has played a part in boosting my knowledge and confidence as Dr. Mom is the material I have learned from Jessie Hawkins and Vintage Remedies.

Last year I took the Aromatic Medicine class. It was one of the bonuses from Ultimate Bundles, and it was super helpful in teaching me more about essential oils.

I’ve also learned a lot from Valerie Worwood’s book The Complete Book of Essential Oils and Aromatherapy. I have turned down pages, highlighted sections and stuck post-it tabs all over this book!

3 Things I’ve Learned

1.  Super important to know is that essential oils are lipophilic – which means they mix with fat/oil NOT water! Why is this important? If you add oils to the bathtub or to a glass of water you are more likely to get “burned” because the oils won’t be diluted and dispersed without a lot of shaking or stirring.

Mix the oils with a little bit of milk or honey first before adding them to your bath or your water bottle or even a capsule you intend to consume. Use caution and common sense – essential oils may smell pretty, but they are powerful!

table of strength comparison for various methods of personal care resized smallerAs you can see from this chart, essential oils rank right up there with over-the-counter medications in potency. So always use them thoughtfully and carefully!

2.  Essential oils are more than just air fresheners. Scientists are doing studies with essential oils providing therapy for things like pain and depression. A study done with nursing home patients in South Korea used an essential oil blend of lavender, marjoram, eucalyptus, rosemary and peppermint (2:1:2:1:1) diluted to 1.5% in a carrier oil blend. (If you aren’t sure what all that means check out that Aromatic Medicine course I mentioned!) They found the essential oils significantly decreased both the pain and depression scores for the experiment group.

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3. Essential oils can affect us physically without even rubbing them on our skin or taking them internally. Our sense of smell (the olfactory system) is part of a larger system in our brain that also includes the centers of emotion (the amygdala) and the centers for associative learning (the hippocampus).

Properly chosen essential oils are inhaled during aromatherapy and then go directly to these systems that govern behavior, mood, and memory!

cool mist diffuser 400 wide with titlesWhen we take the time to learn the different properties of all the different essential oils we can select just the right ones to help our kids focus, or help relieve a stressful family member, or any number of other situations!

Another great resource for learning about essential oils is the Essential Oils Revolution Summit coming up August 22nd-29th. You can register for free here.

EOR16_banner_order_600x150What is your favorite essential oils tip? Share it with us in the comments!

 

 

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Cinco de Mayo: Real Food Recipe Round-up

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Cinco de Mayo is coming soon! Perfect for a fun family dinner to celebrate all the fabulous tastes of Mexico! No need to go out; you can make it at home with real food ingredients and the recipes linked below!

Not a biggie holiday in Mexico, (and also NOT Mexican Independence Day) this day marks the Mexican army’s victory over a much bigger and more well-armed French army intent on claiming more territory for France.

In America, Cinco de Mayo has become a day to celebrate Mexican culture and food. If you can’t travel to LA, Chicago or Houston where the largest Cinco de Mayo celebrations occur, you can have fun making delicious Mexican-inspired food at home with your family!

Here’s a Round UP of some of our own Well Fed Family Mexican-inspired favorites followed by several more from some other fantastic blogs!

If you start soon you can have delicious lacto-fermented salsa ready for dinner in just two days!

Make your own nourishing whole grain flour tortillas with our BREADS DVD

DIY Taco Seasoning is frugal and healthy. No more MSG!

Easy Guacamole your kids can make!

Taco Stew is a family favorite at our house.

Fish Tacos with Chipotle Sauce brings a little California to your table.

Irish Nachos – just for fun, or for anyone who can’t eat corn chips!

Chipotle Spiced Meatloaf (with optional organ meats) for some major nutrient density.

Slow Cooker Mexican Corn and Potato Chowder from Don’t Waste the Crumbs is super frugal!

Nourishing Black Beans from Radiant Life

Mexican Rice from Modern Alternative Mama

Salsa Verde from Primal Praline

No-rolling Required Sourdough Tortillas from Traditional Cooking School

Homemade Corn Tortillas from The Kitch’n (only two ingredients!)

Mexican Spinach Casserole from Cave Man Keto (because even people on ketogenic diets need to celebrate!)

Plantain Tortillas from Zenbelly Catering (for you grain-free/Paleo people!)

Gluten-free tortillas from King Arthur Flour – I have made these many times, always a hit!

Slow-Cooker Carnitas from Paleo Foodie People

Paleo Coconut-Lime Tres Leches Cake from Bare Root Girl

And there you have it! Over a dozen real food recipes for your family’s feast!

What is your favorite Mexican food? Leave your answer in the comments!

Christmas Ornament and Bible Lesson for the Littles plus Free Download to Share

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

For the last several years I have been privileged to be a part of a wonderful Sunday School program at Concord Street Church of Christ where our family worships. We have five different themed rooms and the K through 5th grade classes rotate through a different room each week hearing the lesson presented in five different ways. I love this approach as it speaks to the different learning styles we all have, and allows the kids to really understand and absorb the lessons before moving on to something new. One of my jobs has been to come up with recipes that complement the lessons – the children actually cook in the classroom as part of Sunday School! We have had so much fun and the kids have become more comfortable with the idea that they CAN cook as well as enjoy trying new things. In addition to food recipes we have also learned about essential oils, the importance of clean water, and how we can reach out to show Jesus’ love to our community.

Special Christmas Lesson and Ornament Craft

Here is a lesson you can read with your children or grandchildren that you don’t normally hear at Christmas, but since it’s about how Jesus loved everyone, even the unlovable people, it’s a great story to share! At the end gather three easy ingredients and have fun making ornaments together to hang on the tree and help remember how glad we are that Jesus came to Earth! At the end is a link for a .pdf you can download and print.

Jesus and Zacchaeus
Do you know what taxes are? It is money we have to pay to our government to help keep things running. Our taxes can do many things: pay for new roads, schools, public transportation, police, firemen, soldiers, and many, many other things.
Do you know what kinds of things we have to pay taxes on? We pay sales tax when we buy things at the store. We pay taxes on the money we earn at our jobs, or when someone gives us a large gift of money. If we buy or sell things online we pay taxes. There are even taxes when you win prizes for being on a tv game show. If you find treasure on a sunken pirate ship or buried treasure chest you still have to pay taxes on what it’s worth! Even people who win the Olympics or the Nobel Prize have to pay taxes on any money they win. Even if you rob a bank (which of course you wouldn’t want to do!) you are still supposed to pay taxes on the money you stole! So you can probably see why grown ups don’t like to pay taxes. It takes away some of the money that you feel like you have earned and have a right to keep.
This story is about a man whose job was a tax collector. Nowadays even though we don’t like to pay taxes we still don’t usually hate the person whose job it is to collect them, but back in Jesus’ day the tax collectors were often dishonest. They would collect more money than they were supposed to, and then keep the extra money for themselves.
Open your Bible to the New Testament and find the book of Luke, and look for chapter 19 verse 1.

1“Jesus entered Jericho and made his way through the town. 2 There was a man there named Zacchaeus. He was the chief tax collector in the region, and he had become very rich.”
You can tell by reading these first two verses that Zacchaeus was probably just like most of the other tax collectors in that he was not well liked by the people of Jericho because he had become very rich. People probably assumed he was keeping some of the tax money for himself. Now Jesus was traveling around to different places teaching, telling parables and performing miracles. The news about Jesus had spread all over the country, and it was common when Jesus arrived in a town for people to gather and see him. Zacchaeus had also heard about Jesus and wanted to see him, too. Read verses 3 & 4.
3 “He tried to get a look at Jesus, but he was too short to see over the crowd. 4 So he ran ahead and climbed a sycamore-fig tree beside the road, for Jesus was going to pass that way.”
Here we read that Zacchaeus was not very tall. Do you know the song about him? In the song we call him a “wee little man”. Even though he was short he was still an important person in Jericho. Can you imagine a grown-up you know climbing a tree? Can you picture your school principal or the mayor climbing a tree? It would seem strange to us, and it was probably strange back then to see the tax collector climbing a tree! But Zacchaeus didn’t seem to care. He was just interested in seeing Jesus. Let’s keep reading and see what happened next. Read verses 5&6.
5 “When Jesus came by, he looked up at Zacchaeus and called him by name. ‘Zacchaeus!’ he said, ‘Quick, come down! I must be a guest in your home today.’ 6 Zacchaeus quickly climbed down and took Jesus to his house in great excitement and joy.”
Wow – that is pretty amazing! Jesus knew Zacchaeus’ name without asking him first! Jesus also didn’t care that other people didn’t like Zacchaeus; he wanted to visit in his house. The Bible says Jesus said “I must be a guest…” which means that God had told him to do this, and so Jesus obeyed. All of this happened right in front of all the other people who were there to see Jesus. Zacchaeus was very happy about this! What do you think the other people thought? Read verse 7.
7 “But the people were displeased. ‘He has gone to be the guest of a notorious sinner’, they grumbled.”
I think it’s kind of funny that they called Zacchaeus a “notorious sinner” and grumbled that Jesus was spending time at his house. They didn’t understand that they were sinners, too. In fact we all make mistakes. In the book of Romans chapter 3 verse 23 it says that we are all sinners and we all fall short of God’s glorious standards. That’s one reason Jesus came to Earth. He came to help all of us learn how to be better people. I think Zacchaeus realized this too, because he quickly said something that surprised a lot of people. Read verse 8.
8 “Meanwhile, Zacchaeus stood before the Lord and said, ‘I will give half my wealth to the poor, Lord, and if I have cheated people on their taxes, I will give them back four times as much!’”
It looks like Zacchaeus had a change of heart. He realized that being rich at other people’s expense wasn’t the right thing to do. He also realized his money could be used to help other people. And he also wanted to show how sorry he was by paying back even more than he had taken. He said he would repay four times as much. It he took a dollar wrongly, he would repay $4! Do you think Jesus was happy about this? Let’s read the last two verses of this story. Read verses 9&10.
9 “Jesus responded, ‘Salvation has come to this home today, for this man has shown himself to be a true son of Abraham. 10 For the Son of Man came to seek and save those who are lost.’ “
Jesus forgave Zacchaeus his sins, and even if the other people in town didn’t like Zacchaeus, God loved him, forgave him, and knew that his heart was good. The very last verse is a good verse to memorize. This verse explains the whole reason why God sent Jesus to Earth. Jesus came to find those people who didn’t know God, who were lost in sin, and to show them who God is and to tell them the Good News of salvation!

Cinnamon Applesauce Ornaments
Use gingerbread man and Christmas tree cookie cutters to cut out Zacchaeus and tree ornaments using this recipe. Since you aren’t eating this dough, you can use the cheapest applesauce you can find. Find bulk-size ground cinnamon at warehouse stores or dollar stores. Use leftover dough to make more ornaments so that you can share with friends and family.

Ingredients
2 cups applesauce
2 cups ground cinnamon
1 Tablespoon craft glue such as Elmers

Preparation
Mix all of the ingredients together. Add more cinnamon if the dough seems too wet, or more applesauce if it is too dry. You may need to place the dough on a counter top and knead it several times to incorporate all of the ingredients and make a smooth dough.
Roll out the dough to about ¼” thick. Cut with cookie cutters, and place ornaments on a baking sheet. Use a toothpick or wooden skewer to open a hole in the top for a ribbon.
Let the ornaments dry on baking sheets overnight, or until completely dry. Alternately you can bake them in a 200 degree oven for 2 ½ hours.
Thread a ribbon through the hole and hang on the tree.
Well Fed Family, December 17, 2015
www.wellfedfamily.net

Click here for a free downloadable version of this lesson! Jesus and Zacchaeus

This Christmas spend some time with the little ones in your life and share with them this story about Jesus’ love, and let them create fragrant ornaments to hang on the tree and remind them of all they have learned.