22 December 2016

Roasted Brussels Sprouts, Pomegranate Seeds + Lemon Olive Oil Dressing, SCD + Paleo

Roasted root vegetables are always an easy side dish to prepare and can easily be made to follow the SCD and Paleo lifestyle. Every once in awhile we like to switch up this classic dish and get creative. My family loves Brussels sprouts, especially this time of year when they are in season. This hearty vegetable is high in many beneficial nutrients, including vitamin C and vitamin K, vitamin B6, fiber, potassium, phosphorus and omega-3 fatty acids. When you combine the leafy greens with vibrant red pomegranate seeds you have a splendid holiday dish!

When it comes to roasting veggies, my secret ingredient, in most of my cooking actually, is PALEO POWDER.
It's the perfect blend of spices that can be used as an all-purpose seasoning. The salt, chili powder, garlic powder, black pepper, onion powder, white pepper, cumin, cayenne pepper blend is just a touch spicy and adds the perfect flavor for all palettes, even the kiddos.

Roasted Brussels sprouts with Pomegranate Seeds
Yield: 8 servings

1.5 pounds Brussels sprouts, halved and stems trimmed
1/4 cup pomegranate seeds
3 Tbs extra virgin olive oil
1/2 tsp sea salt, more if desired
1/2 tsp cracked fresh black pepper
1 tsp Paleo Powder
2 tsp honey, drizzled over the sprouts

1. Preheat oven to 400 degrees.
2. Grease a baking sheet with coconut oil or line with aluminum foil.
3. In a large bowl, toss brussels sprouts with olive oil and spices.
4. Place the Brussels sprouts onto the baking sheet and drizzle with honey.
5. Bake until lightly browned and you can pierce with a fork, usually about 20 minutes.
6. Transfer to a serving dish and cool.

Lemon Olive Oil Dressing

1/4 cup extra virgin olive oil
2 Tbs lemon juice
1 tsp apple cider vinegar
2 tsp dijon mustard
1 tsp salt
1/2 tsp fresh black pepper

1. Place all ingredients into a tall glass jar and mix with a whisk or immersion blender until combined and creamy.
2. Toss the Brussel sprouts in the dressing and add in pomegranate seeds.
3. Serve and enjoy!

*Please note while pomegranate seeds are SCD legal, seeds are an advanced food. Pomegranate concentrate is illegal.
**This post contains affiliate links.

15 December 2016

DIY Thieves Essential Oil

DIY Essential Oil
Unfortunately, the holiday season is usually accompanied by the cold and flu season, at least in our household. Since my oldest has an autoimmune disease and is on an immunosuppressant, I take all measures to prevent illness, but sometimes the inevitable is not preventable. So here we are, in the thick of the sickness, with Christmas right around the corner. I'm hoping tomorrow brings a bit of health so I can send the kiddos back to school. I could really use a day alone to prepare for next week, wrap some presents, finish up the errands and squeeze a much-needed hot yoga class in. Fingers crossed!

Over on Instagram (you can follow me @Kickncrohns) a few people suggested I try thieves essential oil. We've been using essential oils for awhile, and as you can tell by the photo above, I'm not married to one particular brand. I did a little research on thieves and turns out there is a bit of history behind it. Thieves oil (also known as Four Thieves Oil) is an ancient essential oils recipe that was used during the Bubonic plague, which haunted Europe's Late Middle Ages (1340–1400). This plague, also know as Black Death, hit in 1347 and quickly ran rampant, killing a third of the human population by 1348. Robbers who sought to avoid catching the bubonic plague while stealing from the ill used Four Thieves Oil in an attempt to ward off the disease.

It’s a mixture of clove, lemon, cinnamon bark, eucalyptus and rosemary essential oils; all of which contain potent antiviral, antibiotic, anti-fungal and immune building properties.

Cinnamon bark was unavailable at our local EarthFare so I picked up cinnamon leaf. Both contain the active compound cinnamaldehyde, which is equally found in both the leaf and the bark oils. According to a 2007 study conducted by Spain's Universidad de Murcia, cinnamon-leaf and cinnamon-bark oil, along with clove oil, contained antimicrobial properties. Further research has proved that the cinnamon leaf oil contains anti-inflammatory properties.

DIY Thieves Oil
20 drops clove essential oil
16 drops lemon essential oil
10 drops cinnamon bark essential oil
8 drops eucalyptus essential oil
5 drops rosemary essential oil

1 2 ounce glass jar with lid
1 glass eye dropper

1. Combine the essential oils in a clean, disinfected 2 ounce glass jar using the eye dropper.
2. Shake well.
3. Use as suggested below.

How To Use Thieves Essential Oil:

* We use most of our oils in a diffuser. I have one in my son's room, one in a bathroom and one in the kitchen. Add 5-8 drops of the oil with water and defuse.

* You can also add a couple drops to a base oil (coconut oil, jojoba oil, olive oil) and rub on the stomach in a clockwise circular motion and on the bottom of the feet at bedtime.

* Make a chest rub. Combine 8-10 drops of thieves oil with 1/4 cup raw coconut butter, coconut oil or Shea butter. When making a chest rub I like to add a couple extra drops of eucalyptus oil. Mix together well and store in an airtight container for up to 10 days.

For more on the history of Thieves Oil, read this article. We're history buffs over here and love submerging ourselves in the knowledge of the past.

“Study the past if you would define the future.”
― Confucius

**This post contains affiliate links and I will be compensated if you make a purchase after clicking on my links.

02 December 2016

Into the Wild + Little Green Radicals

PicMonkey Collage-2
For those of you who know me, you know that eating organic and non-GMO is fairly high on my list of priorities. But the idea of a healthy lifestyle goes far beyond what we eat and drink. Our health is impacted by the world around us; the air we breath, the dirt we touch, the clothes we wear and the products we use.

"The more clearly we can focus our attention on the wonders and realities of the universe about us, the less taste we shall have for destruction."
Rachel Carson

While it's important that I am cautious about our foods and the farming industry, I also strive to live a vibrant healthy lifestyle where I can focus on sustainability and my awareness of the carbon footprint I leave behind. Our earth is in trouble and we need to take action. If only we could listen to Rachel Carson and appreciate the wonders of our world then maybe we would make a better effort to preserve it. Those very wonders are all around us; the mountains out west, the rolling hills of Ohio, the silent beaches of the coast, the desolate dessert. But look closer, look into the wild, and you will see beauty all around you. You don't need to travel far and wide to experience these luminous wonders and realities of the universe. Simplify. Turn to your backyard and watch the winter breeze dance across the overgrown grass. Open your bedroom window and close your eyes, listen to the sound of the trees as the boughs gently waltz back and forth.

"Our life is frittered away by detail...Simplify, simplify, simplify! Simplicity of life and elevation of purpose."
Henry Thoreau

In an effort to simplify, I am focusing on quality versus quantity. When Little Green Radicals reached out to me about working together on a post I knew it was a good fit. In fact, their tag line says it all, "Organic fashion for free range kids." Shortly after their launch, Little Green Radicals was one of the first brands in the Uk to get Fairtrade certification for cotton.

Their organic farmers, based in India, get a guaranteed price for their cotton and they don’t use nasty pesticides. The employees in the factories get fair wages, maternity leave and several other benefits that, unfortunately, most factory workers overseas do not get.

Over the years this ethical, organic and Fairtrade company has blossomed into an award winning beautiful brand. Little Green Radicals combines fashion with comfort and delivers a quality line ranging from newborn to eight years of age. And make sure to check out their organic skincare line as well; I have my eye on the organic sleep balm! It sounds so dreamy and perfect for our cold winter nights.

Click the links below to shop and view their new line.

Little Green Radicals // website, Instagram, Twitter, Facebook

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28 November 2016

Tips For Taking Better Christmas Card Photos

Minted 5 (1 of 1)
Minted 6 (1 of 1)
Minted 7 (1 of 1)
Minted 4 (1 of 1)
I struggled with the lighting here because it was almost dark, but I still like that it is dreamy and mystical

Minted 8 (1 of 1)
Minted1 (1 of 1)
Minted 2 (1 of 1)

The last week of November is always an exciting time for us. It usually marks the beginning of Advent, we set up our tree and decorate the house for the holidays, we head into the busiest season of all for our restaurant, I begin prepping and baking our SCD and paleo cookies and I organize our Christmas card. The Christmas card is by far one of the most exciting projects that I take on. There is something so special about gathering the kids together, picking out just the right outfit (and the boys purposely adjusting it to what they feel like wearing) scouting out our location and plain old having fun. Ever since my oldest was born, eleven years ago, I have made the Christmas card a memorable event.

Over those years, I have learned a little bit about what works and what doesn't work. Yes, my camera has upgraded and I've learned a thing or two about the basics of photography, but these tips are a great way to get started, whether you're using a simple point-and-shoot, an iPhone, or a DSLR camera.

Talk to any professional photographer and they will tell you that the golden hour is the key. Basically, the time shortly after sunrise and shortly before sunset is when the sunlight is indirect and soft. Photos taken in indirect light will turn out with a natural, soft look. Yet, pictures taken during mid-day when the sun is bright and harsh will be full of shadows and high contrast. Photos should be taken outside but if you must take them inside find a spot with the most natural light. Notice how the kids stood by the window in the pictures above. You'll want them to face the light so their face is highlighted rather than in the shadows. And remember, avoid using a flash! Natural light is best.

Again, this is another basic photography concept. Imagine your picture broken into thirds with lines that run horizontally and vertically thus creating nine equal boxes. The rule of thirds states that your subject shouldn't be in the center box but should fall on the lines or, preferably, a point. You can read more about the rule of thirds here. But don't forget, sometimes rules are meant to be broken. Some of the most powerful photos I have seen are placed perfectly in the middle of the grid.

The focus of the Christmas card should be your children and family, not the outfits. However, you want to make sure you pick outfits that don't clash. I usually prefer neutral tones and hues and I let the boys dress down while I tend to dress my daughter up a bit more. Now that my boys are getting older it's hard to get them out of sports gear and sports clothes, but I can usually manage jeans and a casual button down, if I'm lucky. I'm able to sneak in some holiday flare with my daughter and I always try to get some sparkle, whether it's in the dress, shoes or an accessory.

You can capture the best Christmas card photo, but what's the point if no one had fun and you didn't laugh? Part of why I take this photo every year is so I can create memories with my children. The memories are far more important than any photograph or card. When I take photos for the Christmas card I don't hold back, you can always delete later. It is better to have too many photos to select from than not enough. I also like to have a range of photos, from serious to silly. If anyone observed me taking pictures of my kids they probably would think I was crazy. In order to get them to smile naturally and laugh I act my silliest, sing and dance. And it always works! I can always make them laugh.

Once my photos are uploaded I go through and delete any that I don't want. No need to have them hanging around taking up space on my laptop. I then highlight my favorite photos and edit those. I prefer a natural look that isn't over edited or too high contrast. I use Lightroom and VSCO to edit mine, but you can easily use a free online tool like PicMonkey. I usually don't crop my photos, but if you need to just remember that you lose quality as you crop. I almost always adjust my exposure, usually brightening up the image. I also sharpen just a little bit, you don't want to sharpen too much or you will lose that natural feel. On a rare occasion I will touch up certain pictures; fix red eye, whiten teeth, smooth skin.

Last year I used a picture above for our card, but I wanted to incorporate some of the amazing photos I captured on vacation. Minted offers a variety of cards and I was able to choose a card that had an option for a collage on the back; it was the perfect way to use my creative photo as the focus and still showcase photos from our year.

*This post contains affiliate links

22 November 2016

Autumn Applesauce with Warm Almond Milk & Almond Slices


Now that fall has arrived my kitchen has taken on the aromas of vanilla, cinnamon and apples. One of my family’s favorite recipes is our homemade applesauce. It can be eaten plain, enjoyed with a variety of toppings and used for baking. It’s a staple item that we always have on hand! It's SCD and Paleo legal. And for those of you with little ones that have a hard time swallowing supplements, we sneak our nightly vitamins and medicine into the applesauce and it's easier to swallow. Plus, did you know apples are extremely rich in important antioxidants, flavanoids, and dietary fiber? The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.

Not only is homemade applesauce super simple to make, but you can use any variety of apples and adjust the spices to your liking. For those with a sweeter palette, you can even add in a couple tablespoons of honey.

Grab your peeler, gather your apples and get to work! This autumn applesauce will make the perfect side dish for your Thanksgiving table.

Autumn Applesauce
Yield: 6-8 servings

4 lbs apples, peeled, cored and cut into one inch pieces
1 cup water
½ tsp salt
2 tsp cinnamon
¼ tsp nutmeg
¼ tsp cloves

1 cup almond milk
1 tsp. vanilla
¼ cup almond slices

1. Place all the ingredients for the applesauce into a large pot on the stove. Cook over medium heat for 20-25 minutes until apples are soft. Adjust spices as necessary.
2. While the apples cook prepare the almond milk. Combine the almond milk and vanilla in a small saucepan and whisk together. Cook until warmed, but not boiling.
3. Using an immersion blender, mix together the applesauce mixture until smooth.
4. When serving the applesauce top with 1 tablespoon (more or less if desired) almond milk and sprinkle with almonds.

**If you follow the SCD diet use homemade almond milk or omit and make sure the spices are legal

21 November 2016

SCD + Paleo Butternut Squash Casserole With Pecans, Vanilla and Coconut Milk

"As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them."
- John Fitzgerald Kennedy

With Thanksgiving right around the corner, I've taken some time to slow down and reflect on what I value in life and what I am thankful for. The list is quite long and reading it over makes me realize how blessed I truly am and that I should never take these blessings for granted.

It is easy to speak and utter out loud what we are thankful for, especially during a time like Thanksgiving when we are forced to reflect on these aspects. But we must remember to take it a step further. We must speak and act upon our blessings. We can say we are thankful for family, but we must show that we are thankful. Take time to reach out to family members, treat them with love and respect, do something special and out of the ordinary for them. Put their needs before your needs.

We can say we are thankful for our health, but we must act upon it. Get up and get moving; hit the gym or go for a run. Make exercise a part of your daily routine. Take a look at the foods you eat, are they healthy choices? Can you cut back on processed foods, sugar and alcohol? The holidays are a good time to re-evaluate your health and fitness and possibly even start a detox. Before you can begin to respect others, first you need to respect yourself and your body.

We can say we are thankful for our homes, but we must remember those who are less fortunate. I strive to instill gratitude and compassion in my children. When I see their love for others and animals and their desire to help those in need I feel overwhelmed with a sense of peace. I hope that my children grow to become selfless adults that are considerate of everyone; family, peers and those less fortunate.

As we prepare to head into the holiday season, remember to take time and act on what you are thankful for. These small acts will eventually accumulate over time and bring peace and joy to your mind and body.

yield: 8-10 servings

3 medium butternut squash, cut in half and de-seeded
3 tbs. olive oil
1 can full fat coconut milk
2 eggs
2 tsp. cinnamon
1 tsp. vanilla
1/2 tsp. ginger
1/4 tsp. cloves
1/4 tsp. nutmeg
1/4 cup honey (you can use more if you prefer a sweeter dish)
1 tsp. Himalayan salt

1/2 cup chopped pecans
1/4 cup organic butter, melted
1/4 cup honey
2 tsp. cinnamon

1. Place the butternut squash halves on cookie sheets and drizzle with olive oil. Cook at 385 degrees until soft when pierced with a fork.
2. Once the squash has cooled scoop out the insides and place in a large mixing bowl.
3. Add the coconut milk, eggs, spices and honey and mix with an electric mixer or by hand until thoroughly blended together.
4. Place the mixture in a 9 x 12 casserole dish.
5. To make the topping combine the ingredients and mix, crumble the topping over the casserole.
6. Bake in the oven at 350 degrees for 20 minutes and golden on top.

16 November 2016

Organizing with Kidecals


In my past life (you know- life before kids) I was actually very organized. And always on time. But now I seem to struggle with both on a daily basis. Between chauffeuring my children all about town and stepping into the role of a personal chef for my son, I can't seem to figure out the fine balance. I was convinced I would have all the time in the world when my three kids started school this past fall, but that was a giant misconception.

When Kidecals reached out to me about sampling their labels I knew this could be my opportunity to finally get organized. Between soccer bags, multiple uniforms, tennis rackets, ballet leotards, school binders and books, basketball shoes, golf clubs and lunch boxes we are always leaving something behind or misplacing our belongings. Labeling our items is key!

Luckily, Kidecals makes awesome labels that are practical and stylish and all of their waterproof name labels are dishwasher, washing machine, and dryer safe! And let's be honest, it's not just kids that have a tendency to lose stuff. Their thin labels are perfect for labeling car keys, cell phones (and chargers), sunglasses, and iPads; ideal for us busy moms who always seem to misplace something.

They also have: chalkboard labels (hello pantry organization), allergy alert labels (this would be great for awareness with SCD and Paleo diets), luggage tags, keyboard stickers (stocking stuffer), gift labels and canning labels.

is proud to be a mom founded, owned and operated company.
Yellow Finch readers can enjoy a 15% discount code, just in time for the holidays! Use code: fallsavings

This post is in partnership with Kidecals.

08 November 2016

Paleo Vanilla Cashew Cake + Chocolate Berry Ganache


In honor of the elections, which thankfully are coming to a close, we decided to celebrate in our own patriotic way. I managed to sneak in a few red, white and blue treats (organic cheddar cheese, strawberries and blueberries) in the kids' lunch boxes today and added a few flags for extra flare. All of my children are at an age where they can understand our electoral system, at least to a degree, and it is imperative they know how important it is to vote. It is a right we are given in our country and it is a privilege that shouldn't be taken for granted.

So tonight, we celebrate that right with a slice of vanilla cashew cake with a chocolate berry ganache icing. I've introduced cocoa powder (non-gmo, organic, raw) into Jonas' diet and so far we've had no side effects. However, since cocoa powder is an illegal SCD item we only eat it in moderation and I don't use much. If you use a good product, a little bit goes a long way.

yield: 8-10 servings


1 cup almond flour
¼ cup coconut flour
½ tsp. salt
¼ tsp. baking soda
¼ cup coconut oil, melted
½ cup honey
2 tsp. vanilla
1 egg

1.5 cups raw cashews, soaked overnight in water
½ cup full fat coconut milk
½ cup coconut oil, melted
⅔ cup raw honey
2 tsp. vanilla
¼ tsp. Himalayan salt

½ cup coconut oil, melted
½ cup cocoa powder (I actually use less than 1/2 cup)
¼ raw honey
¼ cup blackberries
¼ cup raspberries


1. Preheat oven to 350 degrees.
2. Grease a round 9-inch spring form pan with coconut oil.
3. Blend the dry ingredients together in a mixer.
4. Add in the wet ingredients and pulse until combined.
6. Pour the batter into the greased spring form pan.
7. Bake in the oven for about 15-20 minutes or until slightly golden.
8. Cool completely on a wire rack.

1. Drain the soaked cashews.
2. Combine the cashews with the other ingredients in a mixer and blend until smooth.
3. Pour the cashew mixture over the cake and freeze for 3-4 hours.

1. Combine the coconut oil, cocoa powder and honey and whisk together.
2. Once the cake has frozen, top with berries and drizzle with the chocolate ganache.
3. Freeze for 1-2 hours.
4. Allow to thaw for 10 minutes before serving.

Bon Appétit!

**Remember, cocoa powder is not allowed on the SCD diet. We have recently introduced it after being on the diet for slightly over a year. If you are strictly following SCD omit the chocolate ganache and sift coconut flakes and dried strawberries over the cake.

27 October 2016

Sugar-Free, Paleo & SCD Halloween Treats

"Double, double toil and trouble; fire burn and cauldron bubble."
William Shakespeare

Halloween is upon us; the holiday I used to love but now secretly dread for fear of the challenges it throws our way when it comes to diet. Any holiday is difficult when sugar and processed foods aren't in your vocabulary, but it's especially difficult when you have a mainstream holiday whose pure focus is on sugar, candy, processed junk and high power corporations banking on the profit.

These days, Halloween (and all holidays)look a little different for us and the concept of "baking for the holidays" has been taken to a whole new level. But when it comes to treats, it is nice to have a few go-to ideas in store. I'm often asked by my parents, teachers, friends and so forth, "What can Jonas have?" Well, the truth is, not much. But here are a few of our staples. I always like to have a few small non-food goodies on hand too, you never know when a treat is needed!

1. Wildway Granola - the ingredients are Paleo and SCD friendly on most of their products.
2. Savannah Bee Company honey straws - great for hot tea or almond milk steamers when we're traveling.
3. A silly funny face from Land of Nod.
4. Bare apple chips - simple yet perfect.
5. Halloween tattoos - always a favorite!
6. We couldn't live with our Larabars! The seasonal ones are our favorite.
7. Glow in the dark skeleton and mummy wind up toys from Oriental Trading.
8. Desktop basketball.
9. Stretch Island fruit strips, again, another huge staple for us.
10. CB's Pumpkin seeds, a perfect treat for autumn.

*If you are following SCD or Paleo for IBD please keep in mind that nuts and seeds are an advanced food.
*Larabras, the Apple Crisps and Pumpkin seeds are not in compliance with the SCD since the companies have not confirmed the ingredients and use of additives.

25 October 2016

Family Adventures In Michigan


When we pulled up to the lake house our eyes beamed with excitement; a cozy cottage tucked quietly on the shoreline of Lake Michigan, right in the heart of Traverse City. This was our first true visit to Michigan and we were immediately swept away by the beauty of this destination.

The crystal clear water that sat calm and serene was just feet away from the wooden deck that perched above the narrow beach. I have a feeling that I will always remember these memories of casually lounging on the deck, with a grand spread of appetizers and a glass of rosé in hand, engaged in conversation with family while the kids played in the sand and ran back and forth from the crisp water. There is something about that Michigan air, the soft breeze that seeps into your skin and dances through your hair. The cool nights remained warm enough to walk barefoot yet required jeans and sweaters as we sat around the bonfire; a few simple requirements for embracing lake life in the summer.

While there is so much to see and do in northern Michigan, we stayed close to our house and didn’t travel far from Traverse City. A few of our highlights included: a trip to Sleeping Bear Dunes, exploring downtown Traverse City which is painted with tree-lined streets, curb side cafes, and eccentric boutiques. And of course I can't forget the family picnic in the park where we lugged our baskets and bottles of wine and caught paper napkins in the air as the wind blew them away into the woods.

When we vacation with family we take advantage of our culinary delights and cook unique meals with local produce and fish each night, but we did manage to escape for one night out. I highly recommend Amical, a bustling bistro with a focus on French American cuisine. You will quickly feel like you are whisked away to a quaint European café where your highest priority is to sit back, relax and enjoy the fine food, spirits and atmosphere. Jonas highly recommends Press On Juice, the local juice shop that will replenish and refresh your body from the inside to the outside!

Michigan, you swayed us with your still blue waters, your subtle waves, your character and charm.
We look forward to meeting again!