Tag Archives: Paleo

Why I Like the Ultimate Healthy Living Bundle 2016

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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

 

Pumpkin Chocolate Chip Muffins: grain-free with dairy-free option

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

pumpkin chocolate chip muffin grain freeIt’s fall and time for all things pumpkin! We are eating far fewer grains right now because some in our family do better without them. But I needed a muffin that would also please the tastebuds of the others who don’t have to restrict grains. These muffins fit that requirement! They aren’t overly sweet, but the addition of chocolate chips gives a little burst of sweetness that goes well with the fall spices. Be sure to keep any leftovers in the refrigerator. For a dairy-free muffin use coconut oil or palm shortening in place of the butter.

Grain-free Pumpkin Chocolate Chip Muffins

1 cup canned pumpkin

3 eggs from pasture-raised hens

1/4 cup melted butter, or coconut oil

3 Tablespoons raw honey

1 1/4 cup almond flour

1/2 cup arrowroot flour

3 Tablespoons coconut flour

1 teaspoon aluminum-free baking soda

1/4 teaspoon sea salt

1 teaspoon ground cinnamon

1/2 teaspoon ground ginger

1/4 teaspoon freshly ground nutmeg

1/8 teaspoon ground cloves

1/3 cup soy-free mini chocolate chips

Preheat the oven to 350 degrees. Prepare your muffin pan with muffin papers or butter.

Mix together the pumpkin, eggs, melted butter or oil, and the honey in a medium bowl. In a large bowl stir together the almond flour, arrowroot, coconut flour, baking soda, sea salt and the spices. Pour the wet ingredients into the dry ingredients and stir until well blended. Stir in the chocolate chips and divide the batter equally between the muffin cups. Bake for 22-25 minutes or until a toothpick inserted in the center comes out clean.

Pumpkin Chocolate Chip Muffins: grain-free with dairy-free option
 
Author:
Recipe type: grain-free muffin
 
Spicy cinnamon, ginger, nutmeg and clove flavor this grain-free muffin perfect for the whole family. Chocolate chips give a nice twist on the traditional fall treat.
Ingredients
  • 1 cup canned pumpkin
  • 3 eggs from pastured hens
  • ¼ cup melted butter or coconut oil
  • 3 Tablespoons raw honey
  • 1¼ cups almond flour
  • ½ cup arrowroot flour
  • 3 Tablespoons coconut flour
  • 1 teaspoon aluminum-free baking soda
  • ¼ teaspoon sea salt
  • 1 teaspoon ground cinnamon
  • ½ teaspoon ground ginger
  • ¼ teaspoon freshly ground nutmeg
  • ⅛ teaspoon ground cloves
  • ⅓ cup soy-free mini chocolate chips
Instructions
  1. Preheat oven to 350 and prepare your muffin tins with paper liners or butter.
  2. Mix together the pumpkin, eggs, melted butter or oil, and honey in a medium bowl.
  3. Mix together the almond flour, arrowroot, coconut flour, baking soda, sea salt and spices in a large bowl.
  4. Pour the wet ingredients into the dry ingredients and stir until well blended.
  5. Stir in the chocolate chips and divide the batter equally between the muffin cups.
  6. Bake for 22-25 minutes or until a toothpick inserted in the center comes out clean.

 What is your favorite pumkin-flavored treat for fall? Share with us in the comments. Be sure to pin this recipe for later!

Sweet Potato Spice Paleo Waffles

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

The days are getting a little shorter. The air has that special quality that signals the end of one season transitioning into another. Suddenly I’m craving nutmeg and cinnamon, ginger and cloves – sweet potato pie? How about waffles that taste like sweet potato pie?!

These waffles are Paleo-style which means no grains. These waffles won’t give you a sugar rush (unless you spill the maple syrup – oops!) as they are full of protein, complex carbs and good fats. Make a double batch and freeze some for easy school-day breakfasts. Just pop them still frozen into the toaster for a few minutes.

If you don’t have pumpkin pie spice you can blend your own from 1 teaspoon cinnamon, 1/2 teaspoon ginger, 1/4 teaspoon nutmeg and 1/4 teaspoon ground cloves. Or for a fun flavor twist use Chinese Five Spice powder which is a blend of cinnamon, anise, clove, ginger and black pepper.

Top your waffles with plenty of butter if you can have dairy, and real maple syrup. Or for a more Paleo-style topping you can whip up some coconut cream and a little honey to make a fluffy topping.

Sweet Potato Spice Paleo Waffles

Ingredients

1 cup mashed cooked sweet potato

1 cup almond butter

2 eggs from hens raised on pasture

1 Tablespoon arrowroot powder (or equal amount of coconut flour)

1/2 teaspoon baking soda

1/4 teaspoon sea salt

2 teaspoons pumpkin pie spice (or for a flavor twist use 1 1/2 teaspoons five-spice powder)

coconut oil for greasing the waffle iron

Preparation

Preheat your waffle iron according to the directions. Place the almond butter into a mixer and use the whisk attachment to whip the almond butter for about one minute. This helps to give the waffles a lighter texture and makes it easier to mix in everything else. Add in the remaining ingredients and continue to use the whisk attachment to mix it all up. The batter will be somewhat thick. Bake the waffles according to the directions for your machine. My Belgian waffle maker uses about 1/2 cup batter for 3 minutes. Yield from my machine was five waffles.

Sweet Potato Spice Paleo Waffles
 
Author:
Recipe type: Paleo Breakfast
 
find the flavors of fall in the South with sweet potatoes, cinnamon and spices
Ingredients
  • 1 cup mashed cooked sweet potato
  • 1 cup almond butter
  • 2 eggs from hens raised on pasture
  • 1 Tablespoon arrowroot powder (or equal amount of coconut flour)
  • ½ teaspoon baking soda
  • ¼ teaspoon sea salt
  • 2 teaspoons pumpkin pie spice (or 1½ teaspoons five spice powder)
  • coconut oil for greasing the waffle iron
Instructions
  1. Preheat your waffle iron.
  2. Place the almond butter into the bowl of a mixer and use the whisk attachment to whip the almond butter for about one minute. This helps the texture of your waffles.
  3. Add the remaining ingredients (except coconut oil) and continue to whip until everything is blended.
  4. Bake according to your waffle iron's directions using the coconut oil to grease the iron.

 What is your favorite fall flavor? Have you ever tried sweet potato pie? Tell us about it in the comment section. And be sure to follow us on Facebook, Pinterest and Twitter for more recipes and healthy living articles.

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!

Salt Roasted Chicken and Wellness Wednesday Feb 25

salt chicken with titles

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

I’ve been cooking my way through the Zenbelly Cookbook: An Epicurean’s guide to Paleo Cuisine by Simone Miller.  I’ve made over a dozen of the over one hundred recipes in the book, and have enjoyed every one so far. Some are a little complicated and others, like the one I’m sharing with you today, are so simple and yet still very delicious.

One page 158 is a recipe titled Perfect Roast Chicken. It’s not so much a recipe really as a method. It yielded a chicken for our dinner tonight that was crispy all over on the outside and tender juicy on the inside. Two ingredients: one whole chicken (about 3-4lbs.) and 1 tablespoon finely ground sea salt. I used pink Himalayan salt on a 3 1/2 lb organic chicken.  Just coat the entire chicken with the salt and put it in a cast iron Dutch oven breast side up. The whole thing slips into a preheated 425 degree oven to roast, uncovered, for an hour. At the end of the hour use a thermometer to check for an internal temperature of 165 degrees. If it isn’t there then put it back for another 15 minutes. Keep checking at 15 minute intervals until the meat reaches 165. My chicken was done right at one hour.  Let it rest for ten minutes and then carve and serve.

We’ve also enjoyed the Moroccan Shepherd’s Pie, Creamy Purple Cabbage Slaw, Biscuits (the first grain-free biscuits my entire family has loved), and the best Chocolate Hazelnut Waffles I’ve ever had. This is one tasty cookbook that just happens to be Paleo.

Now it’s your turn. What have you been doing this week that you’d like to share with us on Wellness Wednesday?

Welcome to this week’s Wellness Wednesday!

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Wellness Wednesday is all about wellness, natural living, real food, diy, and encouragement. Join us and meet some new bloggers and find how you can live life well!

Every week we will feature the most popular posts! Your hosts will pin and promote them as much as possible. This week’s features:

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Complete Guide to a No-Side-Effect Medicine Cabinet by Deep Roots at Home

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The Benefits of Epsom Salt by Drops of Nourishment

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Cinnamon Almond Granola by A Nest in The Rocks

Thank you for linking up! If you’d like, grab the button below and add it to your blog!

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Sweet Potato, Brussels Sprouts and Bacon Saute

brussels sprouts sweet potatoes bacon titlesHere’s another great post from Amy, the other half of Well Fed Family. I will forgive her description of me in the morning because this recipe is so yummy!

Getting Creative with Breakfast

After my sister went gluten free, she began coming up with very creative breakfast ideas. These often involved shredding various vegetables and slowly sautéing them in bacon grease, then topping them with a fried egg. Lee is not a morning person, and moves very slowly in the morning. This means that it takes her a while to cook her breakfast, especially when we’re in vacation-mode at the lake. Something about this method of slowly cooking brightly colored vegetables, combined with the mouth-watering aroma of bacon, makes my sister’s gluten-free breakfasts very appealing. Is it the way she stands at the stove, patiently sautéing? Or is it the visual appeal of the bright vegetables? Maybe it’s the heavenly smell of the whole thing. Or maybe it’s all of that plus the relaxing atmosphere of the lake? I don’t know, but after spending Christmas together and watching Lee prepare more Paleo style breakfasts, I found myself back home scouring the fridge for something more colorful and exciting than the same old bacon and eggs.

Everything’s Better with Bacon

On that particular day, my fridge was found wanting of pretty squash and beautiful greens, but I did have a bag of Brussels sprouts needing to be used, and a big bushel box of sweet potatoes from a recent bulk foods delivery. There was just one thing missing, and that was in the freezer: BACON! I immediately knew what to do, and produced a breakfast that made me the envy of my family. First I cooked a few slices of bacon, then sautéed some shredded sweet potato and Brussels sprouts in the grease. When that was done, I crumbled bacon on top and set it aside while I fried an egg. I ate the egg on top of the potatoes and Brussels sprouts. It was divine! And it was so delicious that I made it again for dinner for my oldest daughter and me, then again the next day for the family! A few days later, I increased the quantities and took it to a potluck. Yes, a legend has been born. This is our new favorite dish.

You can adjust this recipe to serve just one or two people, or to make enough as a side dish for a full meal. The amounts given here make a nice sized side dish that will provide leftovers, but you can use just one sweet potato, a couple slices of bacon and a handful of Brussels sprouts to make enough for one or two people.  A food processor makes preparation quick, but if you are just making enough for one person then it is no trouble to just use a hand grater and a knife. You can chop the sprouts as coarsely or fine as you like. Finely shredding the sprouts makes their flavor less bold for those finicky eaters in your family.

sweet potatoe brussels sprouts bacon with titlesSweet Potato, Brussels Sprouts and Bacon Saute

1 package bacon, preferably antibiotic-free, nitrite-free
1 package Brussels sprouts, washed and stems and outer leaves trimmed
2 or 3 sweet potatoes, peeled (optional) and shredded
sea salt and freshly ground pepper to taste

Cook the bacon in a heavy-bottom skillet until somewhat crisp. Remove the bacon to a paper towel to cool, and reserve the drippings in the skillet. While the bacon is cooking, chop or shred the Brussels sprouts and set aside. Add the sweet potatoes into the hot bacon grease, slowly sautéing over medium heat until tender. Add the chopped Brussels sprouts, continuing to sauté until they are cooked to your liking. Crumble the bacon and mix it in. Taste for salt and pepper, and add if needed. Serve immediately!

Sweet Potato, Brussels Sprouts and Bacon Saute
 
Author:
Recipe type: vegetable side dish
 
Smoky bacon adds great flavor to this simple vegetable dish. Serve it as a colorful, nutritious side dish with dinner, or top it with a fried egg for a great Paleo-style breakfast.
Ingredients
  • 1 12-16oz package bacon, preferably antibiotic-free, nitrite-free
  • 1 package (about 1 lb.) Brussels sprouts, washed with stem and outer leaves trimmed
  • 2 or 3 medium to large sweet potatoes, peeled (optional) and shredded
  • sea salt and freshly ground pepper to taste
Instructions
  1. Cook the bacon in a large, heavy bottom skillet until somewhat crisp, then remove bacon and reserve the drippings in the skillet.
  2. While the bacon is cooking, chop or shred the Brussels sprouts and set them aside.
  3. When the bacon is cooked, add the shredded sweet potatoes to the hot bacon drippings and slowly saute over medium heat until tender.
  4. Add the prepared Brussels sprouts to the pan continuing to saute until they are cooked to your liking.
  5. Crumble the cooked bacon and mix it into the sweet potato mixture.
  6. Taste for salt and add as needed along with the pepper.
  7. Serve immediately.

 

Are you a morning person? Or does it take you a long time to get going? Do you wish someone would fix you this delicious dish for breakfast? Tell us about it in the comments. Don’t forget to Pin this recipe for later.

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

This was shared with Wellness Wednesday, come link up with us every week!

Book Review: The Paleo Cure – Wellness Wednesday

paleo cure book cover with titles
Welcome to another edition of Wellness Wednesday! Today I’m sharing a book review of Chris Kresser’s Paleo Cure. Below the book review you’ll find links to last week’s featured Wellness Wednesday articles plus a link to add your own to this week’s blog hop!

The Paleo Cure by Chris Kresser
“Eat Right for Your Genes, Body Type, and Personal Health Needs; Prevent and Reverse Disease; Lose Weight Effortlessly; Look and Feel Better Than Ever”

Author Chris Kresser is an Integrative and Functional Medicine Practitioner with a practice in Berkeley, CA. He also runs the popular health website Chriskresser.com and hosts the Revolution Health Radio podcast. This book was originally published in hardback under the title Personal Paleo Code in December 2013. The paperback version carries the updated title, but both books are identical otherwise.

The introductory chapter bears a bold title: “This Book Can Save Your Life”. I suppose he makes this nervy statement to grab your attention right away – “This book is no ordinary diet book,” he seems to say. In many ways he is right, because this book does not advocate the One Single Way to be healthy, and as you work your way through the chapters you are repeatedly encouraged to trust yourself, listen to your body, and go at your own pace.

“Here’s the truth: There is no single formula to follow that will guarantee you perfect health in three weeks – or seven days, or any other arbitrary number you find on the bestseller list. As seductive as that sounds, it just doesn’t work that way. The only formula I want to give you is the formula for figuring out how not to follow a formula! If my clinical experience treating patients has taught me one thing, it’s this: there’s no one-size-fits-all approach when it comes to diet and lifestyle. After all, the fossil record indicates that not all Paleolithic people ate the same way. So why should we expect a single program to be the perfect fit for everybody?”

I love the early chapters that give dietary examples of traditional cultures such as the Inuit or Aboriginal Australians. It was refreshing to read a logical explanation of what it means for a food to be nutrient dense, and I was glad to see that diet was not the only focus, but that exercise, gut bacteria, stress management, healthy sleep, correct sun exposure and social connections were also addressed as being equally important factors in a healthy life.

I enjoyed the real-world stories from patients who found healing using The Paleo Cure. In addition to Chris’ personal story we read about a woman with diabetes and high blood pressure, a young man crippled by Crohn’s disease, an elderly woman with mobility issues and brain fog, a 20-something woman with thyroid disease, a woman unable to get pregnant, a middle-aged man with constipation, another who was struggling with depression, a corporate VP with chronic skin issues – all of these people and many more were able to find healing using the protocols outlined within the pages of this book.

Chris unapologetically challenges conventional wisdom. Instead of going with the flow, he looks at the evidence provided in quality research, and applies a good measure of critical thinking skills. You will find real information on saturated fat, cholesterol, eggs, red meat, and other controversial foods revealed in this book. I especially appreciated the charts on various kinds of fats to use and to avoid.

The 3 steps to discovering your own personal diet/lifestyle solution for health.

#1 begins with a Thirty-Day Reset which removes the major offenders in causing weight, allergies, and other health problems. This is the most strict portion of the diet, and yet after more than a week following this with myself and my husband, I have yet to feel deprived or hungry, instead I’m feeling pretty good!

#2 allows you to slowly reintroduce healthy foods that may work for you such as white potatoes, dairy, or certain grains. If you find yourself feeling sick again this is your clue to remove the offenders again. If they work, then you are one step closer to building your own personalized health plan.

#3 guides you through the final steps of tweaking the diet so it works just the way you need it to, but it is also the time where you address the remainder of your lifestyle decisions including stress management and sleep.

The Paleo Cure includes a Seven-Day meal plan with recipes for breakfast, lunch and dinner compliant with the 30-Day Reset. As a bonus there are also three more weeks of menus available online. In addition to the extra menus the online bonus materials include entire chapters addressing specific health topics such as leaky gut or adrenal fatigue. More online bonus material includes a guide to supplements, links to sources for healthy meats, snacks, and Paleo-friendly doctors. There is also a forum section where you can start up a conversation with others also working through the diet.

Now it’s your turn. Tell us your favorite post from last week’s Wellness Wednesday, leave a link to your own blog, or use the social media buttons at the top to share with your friends!


Savory Paleo Waffles with Chicken Gravy (GF)

paleo waffles with chicken gravy titlesIt’s the beginning of a new year as I write this post, and I was able to convince my husband to go on a Paleo diet with me. (We’re following Chris Kresser’s Paleo Cure)  Yesterday he told me he was already missing bread – mostly to sop up all the great sauces and pan juices from the delicious Paleo food we’ve been eating! So I made him happy by fixing waffles for lunch today. And I made me happy by finding this great Paleo-friendly waffle recipe from Eat Beautiful that  uses green plantains instead of flour.   The original recipe had the chicken cooked right into the waffles, but I wanted to be able to have a chicken gravy to go over top ’cause that’s how I like ‘em.

These waffles are definitely main dish worthy – brunch, lunch or dinner – with a little south-of-the-border spice added to make them extra good. The gravy is made with nourishing homemade bone broth and thickened with arrowroot powder so it’s gluten-free and allergy friendly. I’ve even given a substitute to make this dairy-free, too.

green plantain waffles titlesIf you’ve never purchased plantains before – they are like giant, thick bananas. They can be used green (like here for these waffles) or almost black-ripe (like for these pancakes). When they are green they are a good source of resistant starch which feeds the beneficial bacteria in your digestive tract.

Savory Paleo Waffles with Chicken Gravy

for the waffles

2 green plantains

8 eggs (preferably from pasture-raised hens)

1/2 cup melted healthy fat (such as lard, coconut oil, ghee, butter)

1/2 teaspoon ground cumin

1/2 teaspoon sea salt

1 teaspoon raw honey

for the gravy

2 cloves garlic, pressed

1/4 cup minced onion

2 Tablespoons butter, preferably grassfed (for dairy free sub lard or coconut oil)

3 cups chopped or shredded, cooked chicken

1 teaspoon sea salt

1 teaspoon ground cumin

1 teaspoon dried oregano

2 cups homemade chicken bone broth

1 Tablespoon arrowroot powder

1/4 cup water

To make the waffles:

Preheat your waffle iron according to manufacturer’s directions. Using a sharp knife, cut the tip ends off the plantains, then cut in half across the middle, then cut each half lengthwise. This will leave you with quartered plantain sections. Now you can slip your finger between the thick green skin and the yellow flesh. Peel off and discard the skin. Place the plantain quarters in a blender. Add in the remaining waffle ingredients, the eight eggs through the teaspoon of honey. Blend on high until the mixture is smooth and creamy. Yes, it will be pretty runny and you won’t understand how this could possibly make waffles, but it will work!

Brush the waffle iron with a little coconut oil or butter and then ladle the batter onto the preheated waffle iron. Use the amount of batter directed by your waffle iron manufacturer. Mine says to use 1/3 cup, but I actually ended up needing to use closer to 1/2 cup to get a waffle without holes. So adjust your batter accordingly. The baking time will be as directed on your waffle iron directions. Mine is 3 minutes. That worked just fine.

To make the gravy:

Melt the butter in a large skillet over medium heat. Add the garlic and onions and saute for about three minutes until the onion begins to get translucent. Then add in the shredded chicken, chicken broth, salt, cumin and oregano. Stir until everything is simmering and hot. Combine the arrowroot with the 1/4 cup water until no lumps remain, then stir the arrowroot mixture into the simmering broth. Stir for just a little until the gravy begins to thicken, then reduce the heat to very low to keep warm until the waffles are done.

To serve: Place one waffle on a plate, top with butter if desired (and who wouldn’t desire a little more butter?!) and then ladle over about 1/2 cup of the chicken gravy.  This whole recipe made about 8 waffles in my waffle iron, but yields will vary depending on the size of waffle your machine makes. I’d say all in all about 4-6 servings of waffles and chicken gravy.

Savory Paleo Waffles with Chicken Gravy (GF)
 
Author:
Recipe type: main dish
 
Savory waffles with a little kick are smothered in rich chicken gravy for a hearty lunch, brunch or dinner entree. The waffles are made with green plantains, making them gluten-free and a great source of resistant starch for a healthy digestive system.
Ingredients
  • for the waffles:
  • 2 large green plantains
  • 8 eggs (preferably from pasture-raised hens)
  • ½ cup melted healthy fat (such as lard, coconut oil, ghee, butter)
  • ½ teaspoon ground cumin
  • ½ teaspoon sea salt
  • 1 teaspoon raw honey
  • for the gravy:
  • 2 cloves garlic, pressed
  • ¼ cup minced onion
  • 2 Tablespoons butter, preferably grassfed (for dairy-free sub lard or coconut oil)
  • 3 cups chopped or shredded cooked chicken
  • 1 teaspoon sea salt
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 2 cups homemade chicken bone broth
  • 1 Tablespoon arrowroot powder
  • ¼ cup water
Instructions
  1. To make the waffles:
  2. Preheat your waffle iron according to manufacturer's directions.
  3. Using a sharp knife, cut the tip ends off the plantains, then cut in half across the middle and cut each half lengthwise.
  4. This will leave you with quartered plantain sections.
  5. Slip your finger between the thick green skin and the yellow flesh.
  6. Peel off and discard the skin.
  7. Place the plantain quarters in a blender.
  8. Add the remaining waffle ingredients, the eight eggs through the teaspoon of honey.
  9. Blend on high until the mixture is smooth and creamy.
  10. The batter will be thin.
  11. Brush the preheated waffle iron with butter or coconut oil, and then ladle the batter onto the preheated waffle iron using the amount directed in your waffle maker instruction book.
  12. Bake according to manufacturer's directions - about 3 minutes or until golden.
  13. to make the gravy:
  14. Melt the butter in a large skillet over medium heat. Add the garlic and onions and saute for about three minutes until the onion begins to get translucent.
  15. Then add in the shredded chicken, chicken broth, salt, cumin and oregano.
  16. Stir until everything is simmering and hot.
  17. Combine the arrowroot with the ¼ cup water until no lumps remain, then stir the arrowroot mixture into the simmering broth.
  18. Stir for just a little until the gravy begins to thicken, then reduce the heat to very low to keep warm until the waffles are done.
  19. To serve:
  20. Place one waffle on a plate, top with more butter if desired, and ladle about ½ cup of the chicken gravy over top.
  21. This recipe yields approximately 8 waffles and 3 cups gravy.

paleo waffle closeup with titlesHave you ever tried savory waffles? Pin this recipe for later using the Pin button at the top of the page. Find more great recipes on the Well Fed Family Pinterest boards.

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Chicken Parmigiana (gluten-free)

chicken parm on a plateChicken Parmigiana is a family favorite that I hadn’t made in a long time – about a year – since I went on a gluten-free diet. (Read more about my reasons here.) After reading through several paleo-style cookbooks from some very talented cooks I realized I could makeover our favorite version of this recipe so I could eat it, plus in doing so I reduced the carb count making this a decent recipe for anyone on a lower carb diet as well. The tapioca starch is a good Paleo-friendly substitute for all-purpose flour normally used for dredging the chicken before pan-frying.

The rolled presentation of this dish makes it special enough for a company dinner. If you’ve never flattened a boneless chicken breast before it isn’t hard. If the chicken is especially thick you can butterfly it first. Then place the chicken between two sheets of heavy duty plastic wrap, waxed paper, or inside a freezer strength zip top bag. Use the flat side of a meat mallet, or a rolling pin, or the bottom of a heavy skillet, and just pound the chicken – don’t be dainty – until it is a uniform 1/2″ thickness.  The time to be gentle is when you’re rolling the filling up inside. Don’t squeeze or press too hard or the filling will squirt out. Pin it up with toothpicks to keep it all together.

 Chicken Parmigiana (gluten-free)

1 1/2 lbs boneless chicken breasts or thighs

1/2 teaspoon sea salt

1 cup organic ricotta cheese

3/4 cup freshly grated Parmesan cheese

8 large fresh basil leaves, rolled and shredded

freshly ground black pepper

arrowroot or tapioca starch for dredging

1 cup blanched almond meal

1 teaspoon dried basil

2 eggs

2 Tablespoons olive oil

2 Tablespoons butter

3 cups marinara sauce (see note)

8 slices mozzarella cheese

Preheat the oven to 425 degrees. If the chicken breasts are large  you can butterfly them first. Place the chicken on a cutting board and cover with a sheet of waxed paper or heavy duty plastic wrap. Use a heavy rolling pin or meat mallet to pound the chicken to about 1/2″ thickness evenly throughout. I had larger pieces of meat so I ended up cutting them in half after they were pounded so the finished roll wouldn’t be so large. You may or may not need to cut yours.  Season the pounded chicken on both sides with the sea salt.

Mix together the ricotta, 1/4 cup of the Parmesan, the basil and a pinch of salt in a bowl. Set three rimmed plates or pans in a row. Sprinkle arrowroot powder or tapioca starch in the first pan. Beat the two eggs in the second pan. Mix the almond meal and the dried basil in the third pan.

chicken parm filled ready to roll

flattened and filled, ready to roll

chicken parm rolled in almond meal

filled, rolled and coated in seasoned almond meal

 

Divide the ricotta mixture evenly between the flattened chicken pieces. Starting at the larger end, gently roll up the chicken taking care not to squeeze the filling out. Secure with toothpicks. Dredge the chicken rolls in the arrowroot tapping off the excess, then dip into the beaten egg letting the extra drip back into the pan, then coat them with the almond meal mixture. Heat the butter and olive oil in a large skillet over medium heat. When the oil is hot, add the chicken, in batches if needed. Cook until browned and getting crispy on the outside, about 4 minutes per side.

Spread 1 cup of the marinara in a baking pan large enough to fit the chicken in one layer. Place the browned chicken rolls in the pan. Top with the remaining marinara. Layer the slices of mozzarella on the chicken and sprinkle with the rest of the Parmesan. Bake until the chicken is cooked through and the topping is browned and bubbling, about 20-25 minutes.

*You can use your own homemade marinara sauce, or if you would like to use jarred sauce we Rao's ingredient listrecommend Rao’s. The Rao’s marinara doesn’t have any artificial ingredients or added sugars and the flavor is delicious. If you like it, consider buying a case through our Amazon store. The jar price per case is less than half of the usual grocery store price by the jar. And even though it doesn’t increase your purchase price, Amazon does give Well Fed Family a token of thanks in return.

5.0 from 1 reviews
Gluten-free Chicken Parmigiana
 
Author:
Cuisine: Italian
 
Ingredients
  • 1½ pounds boneless chicken breasts
  • ½ teaspoon sea salt
  • 1 cup organic ricotta cheese
  • ¾ cup freshly grated Parmesan cheese
  • 8 large fresh basil leaves, rolled and shredded
  • freshly ground black pepper
  • arrowroot powder or tapioca starch for dredging
  • 1 cup blanched almond meal
  • 1 teaspoon dried basil
  • 2 eggs, preferably from pasture raised hens
  • 2 Tablespoons extra virgin olive oil
  • 2 Tablespoons butter
  • 3 cups marinara sauce (homemade or jarred such as Rao's)
  • 8 slices mozzarella cheese
Instructions
  1. Preheat the oven to 425 degrees.
  2. If the chicken breasts are large you can butterfly them first.
  3. Place the chicken on a cutting board and cover with a sheet of waxed paper or heavy duty plastic wrap.
  4. Use a heavy rolling pin or meat mallet to pound the chicken to about ½" thickness evenly throughout.
  5. Cut to uniform sizes.
  6. Season the pounded chicken on both sides with the sea salt.
  7. Mix together the ricotta, ¼ cup of the Parmesan, the fresh basil and a pinch of salt in a bowl.
  8. Set three rimmed plates or pans in a row.
  9. Sprinkle arrowroot powder or tapioca starch in the first pan.
  10. Beat the two eggs in the second pan.
  11. Mix the almond meal and the dried basil in the third pan.
  12. Divide the ricotta mixture evenly between the flattened chicken pieces.
  13. Starting at the larger end, gently roll up the chicken taking care not to squeeze the filling out.
  14. Secure with toothpicks.
  15. Dredge the chicken rolls gently in the arrowroot or tapioca, tapping off the excess, then dip into the beaten egg letting the extra drip back into the pan.
  16. Roll the chicken in the almond meal mixture.
  17. Heat the butter and olive oil in a large skillet over medium heat.
  18. When the oil is hot, add the chicken, in batches if needed.
  19. Cook until browned and getting crispy on the outside, about 4 minutes per side.
  20. Spread 1 cup of the marinara in a baking pan large enough to fit the chicken in one layer.
  21. Place the browned chicken rolls in the pan.
  22. Top with the remaining marinara. Layer the slices of mozzarella on the chicken and sprinkle with the rest of the Parmesan.
  23. Bake until the chicken is cooked through and the topping is browned and bubbling, about 20-25 minutes.

chicken parm in baking pan

 What favorite recipes would you like to makeover to fit your healthy lifestyle? Tell us about them in the comments.

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Smoky Roasted Brussels Sprouts

brussels sprouts 2 titles resized

People have a love/hate relationship with Brussels sprouts. I happen to be in the love camp. We were in Auburn, AL, recently and went out to eat for my daughter’s birthday. They had Brussels sprouts on the menu. They were crispy, salty and smoky and I’ve been thinking about them ever since. I’ve come pretty close to the flavor with this recipe. This is so simple, really, that it’s hardly a recipe.

I started with a pound of fresh Brussels sprouts which I washed, trimmed off the bottoms and outer leaves, and sliced in half. The sprouts went in a big bowl, and then I melted about 2 Tablespoons of bacon grease. Yes, I save bacon grease – and you should too! Lard and bacon grease are stable fats for cooking, have a nice balance of monounsaturated and saturated fats, and if your pigs lived outdoors they’re also a source of vitamin D. Anyhow, back to the recipe – I sprinkled a couple of teaspoons of Smoky Salt Blend over the sprouts, drizzled on the bacon grease and tossed it all together. Everything got dumped into a stoneware pan (a cast iron skillet would work too) and roasted at 425 degrees for about 25 minutes until they were caramelized on the outside and tender on the inside.

The Smoky Salt Blend is one of about a dozen homemade salt/spice blend recipes from the Practical Paleo cookbook. I love Practical Paleo not just for the recipes, but for the great information, too. This blend is 1 Tblsp chipotle powder, 1 Tblsp smoked paprika, 1 Tblsp onion powder, 1/2 Tblsp cinnamon, 1 Tblsp sea salt, and 1/2 Tblsp black pepper. I think it would be just as good if you subbed garlic powder for the cinnamon.

I made sure there were a few Brussels sprouts leftover and had myself a Paleo-style breakfast this morning. I fried up one slice of bacon, reheated the sprouts in the pan and crumbled the bacon over top. Then fried up one of the eggs from my recent farm delivery over easy on top of the whole thing. I love veggies and eggs for breakfast!

brussels sprouts egg titles

Smoky Roasted Brussels Sprouts
 
Recipe type: side dish
 
smoky flavors and roasted Brussels sprouts!
Ingredients
  • 1 lb fresh Brussels sprouts
  • 1-2 teaspoons Smoky Salt Blend
  • 1-2 Tablespoons melted bacon grease
Instructions
  1. Wash and trim the Brussels sprouts and slice them in half.
  2. Place the sprouts in a large bowl, sprinkle with smoky salt, drizzle with bacon grease and toss.
  3. Place in stoneware or cast iron pan and roast at 425 degrees for about 25-30 minutes.

Do you love Brussels sprouts too? You might become a convert once you try this simple recipe! Share with us your favorite way to eat your veggies, leave a reply in the comments section.

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