7/17/19

GINGER COOKIE & PEACH ICE CREAM SANDWICH | SCD, Paleo

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And just like that, we are beyond midsummer.
The air is humid, and most days we linger around in our bathing suits until well past dinner. We are bare foot and skin kissed. And if you look close enough, you can see a sprinkle of freckles dance across my children's faces. We are in the heart of Ohio's summer and I am filled with joy. Our local produce stands are abundant with fresh peaches, vine-ripened tomatoes and endless ears of sweet corn. I want to savor these flavors of summer forever, I want to hold onto every moment, I want to live in an eternal bliss of summer. But for now, we embrace and appreciate each day we have. We avoid looking at the calendar and make every minute count.

These ginger cookie, peach ice cream sandwiches are a delicious summer treat! They are a blend of mild summer flavors and best enjoyed with friends and family! I also love this recipe because it's easy to make and once they are assembled you can hold them in the freezer for a couple days.

GINGER COOKIE & PEACH ICE CREAM SANDWICH
SCD, Paleo, Gluten-Free, Refined Sugar-Free
yield: about 6-8 servings, depending on size of cookies

Ingredients
For the cookies:
1.5 cups almond flour
1/4 cup coconut flour
1/2 teaspoon baking soda
1/2 teaspoon cinnamon
2 tsp ginger
1 tsp. vanilla
pinch of salt
2 eggs
⅓ cup raw honey
¼ cup coconut oil, melted

Directions for the Cookies:
1. Preheat oven to 350 degrees.
2. Mix the dry ingredients in a bowl: almond flour, coconut flour, cinnamon, ginger, baking soda, and salt.
3. In a separate bowl, mix the wet ingredients: eggs, honey, coconut oil, vanilla. Whisk until blended.
4. Pour wet ingredients into dry ingredients and mix.
5. Line a baking sheet with parchment paper and drop tablespoon sizes of dough spaced 2 inches apart.
6. Bake cookies for 10-14 minutes. I always check at 10 minutes and then let them go another minute or two if they need. For this recipe, I slightly undercooked the cookies for a softer texture.
7. Let cookies cool completely.
8. Take ice cream from freezer and add a scoop between two cookies. Place on a cookie sheet lined with parchment and keep in freezer until ready to serve.
9. Enjoy!

Ingredients For the Peach Ice Cream:
1 can full fat coconut milk
2 cups fresh peaches, cut into pieces skins removed
1/3 cup of honey
pinch of salt

Make ice cream:
1. Mix the coconut milk, honey, peaches and a pinch of salt together in a blender or Vitamix until combined.
2. Transfer to your ice cream machine and mix until it reaches a thick consistency.
4. Transfer to a container and keep in freezer until the cookies are baked and cooled.

*TIPS:
I use this ice cream maker and we use it ALL the time! It's well worth the investment.
When assembling the cookies, I gently press them together to flatten the ice cream slightly.
Use parchment to separate the cookies when storing in an airtight container.
I use Native Forest Simple Organic Milk which you can find HERE.

5/7/19

Broccoli Cheddar Casserole | SCD, Gluten-Free

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I know I am not alone when I say that sometimes, and by sometimes I mean a few times a month, we resort to breakfast for dinner. I always feel like it is a mom fail when the day has slipped by and I have nothing prepared for dinner. Yet, every time I announce it's breakfast for dinner the kids are beyond excited. In fact, more excited about that meal than when I spend hours slaving away on a new dish. Go figure!

Obviously, scrambled eggs or omelets are the easiest go-to for this simple dinner option, but I prefer to make a casserole so we have leftovers for our actual breakfast the next day or school lunches. This Broccoli Cheddar Casserole is super simple to make and chances are you may already have these ingredients on hand. When organic frozen vegetables go on sale, I like to stock up because I know I can use them in soups, casseroles or kids' lunches. I used frozen broccoli for this recipe and simply unthawed it before baking. You can also use any SCD compliant bread, but we used Liberated Specialty Foods. Again, I always take advantage of sales and stock up so our freezer is loaded with healthy, clean options.

Broccoli totes a lengthy list of benefits. This vibrant, green vegetable is full of phytochemicals which contain anti-cancer properties. It is rich in fiber, which aides in digestion, and high in vitamin C to help boost the immune system. And because it is high in fiber, chromium and potassium broccoli can help lower cholesterol and high blood pressure.

This casserole cuts easily into small squares and can be stored in an airtight container for several days.

BROCCOLI CHEDDAR CASSEROLE
SCD, Gluten-Free, Refined Sugar-Free
yield: about 10-12 servings

INGREDIENTS
2 cups frozen broccoli, unthawed
1/4 cup diced onion
12 eggs
1/2 cup almond milk
1 cup cubed SCD compliant bread (I used Liberated Specialty Breads for this dish)
1/2 cup grated parmesan cheese
1/2 cup grated sharp cheddar
4 strips cooked bacon (optional)
1 tsp coconut oil
salt & pepper

DIRECTION
1. Preheat oven to 375 degrees.
2. Grease a casserole dish with coconut oil, I used a 9x12 baking dish.
3. In a bowl, whisk the eggs together, then whisk in the almond milk. Add the black pepper and salt, adjust to your liking, and then mix in about a third of the cheese.
4. Place the broccoli florets and bread crumbs in the casserole dish, crumble the bacon over the broccoli and sprinkle 1/3 cheese over the mixture.
5. Pour the egg mixture over the broccoli and sprinkle the casserole with the remaining cheese.
6. Bake for about 25-30 minutes, or until golden brown on top.
7. Allow to cool and cut into squares.

5/2/19

Crunchy Vanilla Granola | SCD, Paleo, Gluten-Free

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There was a point in time, when the kids were smaller, that we would fully embrace our mornings. We would find ourselves lulling around the kitchen and lazily cooking a large and lavish brunch. I distinctly remember the lack of rush and the ability to finish an actual cup of coffee. Fast forward to present day and it is a different scene. School mornings are rushed and chaotic and there is nothing calm about our kitchen. The counter tops are usually a site of destruction, the dog is barking to go out, someone can't find something (always) and we make our mad dash to the garage so we can get into the carline at a decent time. As for the weekends, sadly, brunch is a rare sighting these days. I am usually on the road with one of the boys for soccer, traveling out of town or out of state. And if we happen to be home, we are forced to conquer and divide our games and field locations.

With all this being said, my children are to an age where they are capable of making their own breakfasts and I encourage them to do so. However, if I don't give guidance, chances are my oldest would make a smoothie every day or oatmeal, which happens to be a very special treat. After four plus years of following the SCD diet, we have successfully introduced organic oats. While my son could eat this every single day, it's important to remember these new foods should only be consumed in moderation. To make it easier for the family, I like to have simple breakfast foods prepped in advance.

Granola is a great option for breakfast and can be served several different ways; add it to yogurt and fruit, pour almond milk over it, or layer it into a berry parfait. You can even add it to homemade ice-cream for a sweet treat! (You can find my easy vanilla ice-cream recipe HERE, but it's from a very old post so the cookies are not SCD compliant.) In the photos above, we used homemade vanilla yogurt, added thinly sliced Bosc pears, granola and a homemade date syrup drizzle.

CRUNCHY VANILLA GRANOLA
SCD, Paleo, Gluten-Free, Dairy-Free
yield: about 5 cups

INGREDIENTS
1 egg white
1 cup cashews
1 cup almonds
1 cup pepitas
2 cups shredded coconut
1/4 cup golden raisins
1/4 cup dried cherries
1 1/2 tsp. vanilla extract
1 1/2 tsp. cinnamon
pinch of salt
1/3 cup honey
2 Tbs coconut oil

DIRECTIONS
1. Preheat oven to 275 degrees.
2. In a food processor, combine all the nuts and coconut. Pulse until desired texture.
3. Transfer to a large bowl and add the spices, honey and coconut oil. Mix together and then stir in the egg white. Add the raisins and cherries and stir to combine.
4. The dough will be slightly sticky. Press evenly into a pan lined with parchment paper.
5. Bake 30-40 minutes or until golden brown. Allow to cool completely, at least for a 1/2 hour.
6. I like to break mine apart into large chunks, but the kids like it broken into smaller pieces. Store in an airtight container for up to one week.

**When purchasing your raisins or cherries make sure they don't have added sugar. We like THESE cherries.

4/12/19

Healthy Hair | Phillip Adam Apple Cider Vinegar Shampoo + Conditioner

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"Let food be thy medicine and medicine be thy food."
Hippocrates

We've been hearing about the benefits of apple cider vinegar (ACV) for some time now and it turns out this trend it not new. Vinegar has been used medicinally for centuries and during biblical times, vinegar was used to flavor foods, as a preservative and for medicinal purposes, plus it is mentioned in both the old and new testaments. In ancient Greece, around 400 BC, Hippocrates, the father of modern medicine, prescribed apple cider vinegar mixed with honey for a variety of ailments. Throughout history, there are numerous references to ACV both for medical purposes and beauty intentions. Today, we still reap the benefits of apple cider vinegar and can easily incorporate this healthy aid into our daily routines.

Proven Benefits of Apple Cider Vinegar For Skin, Hair and Health
Hair:
1. It has properties that balance your scalp and hair pH levels.
2. Its anti-fungal and anti-bacterial properties help combating scalp dryness, itchiness and dandruff.
3. Applying apple cider vinegar, with its acidic properties, may improve the condition or appearance of hair.

Body:
+ It can prevent premature aging with its powerful antioxidant abilities.
+ It balances the pH level of your skin and is best to use it as a daily toner.
+ It is great for treating warts, sunburn, age spots and acne.
+ Vinegar is well-known for its antibacterial properties and has been shown to be effective against many strains of harmful bacteria.
+ Soak a washcloth or cotton ball with ACV and water and apply to the face as a toner or apply to sun spots for 30 mins and rinse.
+ Add one cup apple cider vinegar to your bath.

Health:
+ Some evidence suggests that taking apple cider vinegar could help lower both total cholesterol and triglycerides.
+ ACV works to detoxify your liver for better overall health and bodily functions.
+ Drinking apple cider vinegar may help provide relief from acid reflux symptoms by introducing more acid into the digestive tract to prevent acid back flow.
+ ACV adds a healthy dose of beneficial bacteria into your diet and improves the health of your digestive system.
+ Dilute one to two tablespoons apple cider vinegar with 8 ounces of water and drink, do not exceed 16 ounces in one day.
+ Note, its high acidity can damage tooth enamel so make sure to dilute with water and use a paper straw to drink.

One thing I am striving to pass on to my children is how to take care of our bodies and I want them to understand it goes beyond what we eat. The products we use on our skin, the body's largest organ, have a direct impact on our health. We strive to use clean products that are free from parabens and phthalates and are eco-friendly and cruelty-free. We recently had the chance to partner with Phillip Adam and sample their apple cider vinegar shampoo and conditioner. Phillip Adam prides themselves in producing nature infused hair and body care products with carefully chosen plant-based ingredients. Their products contain vital nutrients derived from botanical extracts which are proven to have favorable effects on hair and skin.

Gentle and nourishing, their ACV shampoos are suitable for fine to normal hair types including colored hair, making their products the perfect fit for my hair type and my children. They add natural shine and help maintain a healthy pH balanced scalp and are family and pet friendly! They are available in several different scents such as Green Apple, Verbena Sage, Orange Vanilla or Unscented. I can't wait to try their Curly Hair Shampoo formula, I don't show my natural curls too often, but when I do wear my hair curly I like to embrace its natural state and use products designed for curly hair.

Phillip Adams hair products are the perfect fit for our eco-conscious, clean living family and I highly encourage you to check them out.

Phillip Adams | Website | Instagram | Facebook | Pinterest

*This post was created in partnership with Phillip Adams.
**The adorable rattan earrings pictured here were purchased in Mexico, but you can buy similar ones HERE.
***Jessica's dress is courtesy of Tea Collection".

4/9/19

Memories of Paris, Jim Morrison, and A Healthy Frappuccino | SCD, Paleo, Vegan

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"I have measured out my life with coffee spoons."
T.S. Eliot

I can vividly remember my very first taste of coffee; my sophomore year of high school my mom and I escaped to Paris for an experience of a lifetime. Well, at least an experience of a lifetime for a high school student. I can remember sitting in the quaint hotel eating some of the richest food I had ever indulged in for breakfast; puff pastries, thick baguettes, delicate slices of aged cheese, cured meats. And I can remember that first sip of coffee, rich and dark, thick as molasses. It was bitter to my young palette, but there was something that drew me in. A sophistication I yearned to attain, even at the young age of fifteen.

My trip to Paris with my mom will forever be embedded in my mind. Just thinking back to those days brings a smile to my face and a silent laugh to the air. I remember strolling the streets of old Paris, wearing a vintage fur coat of my mothers, my hair cut short in a bob and thick black eye liner that made me feel like Twiggy. I remember dragging my mom through Père Lachaise's cemetery, because surely my heart would break if I didn't stop to visit Jim Morrison's grave. At an age of naivety, I felt that moment was the greatest moment in my life. To visit the resting place of Jim Morrison, the iconic lead singer of the band The Doors, a self-taught poet, and legendary rock star, would be a conquest that I would never forget. It was during this time my mother introduced me to more sophisticated creatives like Colette, Molière, Oscar Wilde, Marcel Proust, and Gertrude Stein. These iconic novelists and playwrights fed my passion for the written word and creativity and the thought of visiting their tombstones as well opened my mind to a new world.

But at the time, music was rich to my bohemian soul and fed my blossoming vision. As we made our way towards Jim Morrison’s grave, the air was filled with heaviness and an eerie perception loomed around us. The cobble stone paths that led the way were slightly uneven and covered in a trace of moss, hinting to the rich history of this Parisian park and cemetery that surrounded us. On most days, his resting site is so crowded with visitors it is difficult to truly embrace the nostalgic moment. But yet, mysteriously, our visit brought us to an empty grave filled with stillness. In the air, a spiritual feeling lingered and if I closed my eyes and listened hard enough to the silence, I could hear the subtle sounds of Jim Morrison’s raspy, raw voice whispering his poetic, dark lyrics across the cemetery.

I was surprised to see his grave was modest and sensible, tucked into a small space between several other enclosures. The bust that once adorned the site was sadly stolen in 1988 and the neighboring graves were wrapped in layers of graffiti that built up over years. At the time of our visit, there were no barricades and we were free to roam as we liked. But today, due to the consistent defacing, officials have put up metal barricades to surround the site, forever changing the feel and atmosphere.

I have so many fond memories from that trip, memories to last a lifetime, memories that perhaps one day I will share with my own children over a strong cup of coffee or cappuccino. And maybe, just maybe, The Doors will be softly playing in the background. I have yet to introduce them to the band that captivated my mind for so many years of my youth.

Some of the finest moments in life are rooted in simplicity. For me, coffee and music have always invoked a sense of emotion and remembrance. There are times when I can smell the slightest aroma of savory coffee and I am instantly whisked back to Paris, sitting in that quaint hotel with my mother, sipping cappuccino and nibbling on puff pastries all while dreaming of strolling down the cobble stone paths of Père Lachaise.

“The real voyage of discovery consists not in seeking new lands but seeing with new eyes.”
Marcel Proust

VANILLA FRAPPUCCINO
SCD, Paleo, Gluten-Free, Dairy-Free, Vegan
yield: 2 servings

INGREDIENTS
2 shots espresso
1 tsp vanilla
1 cup coconut milk
2 cups ice
2 Tbs. almond butter
10 dates
1 tsp. MCT oil or coconut oil

DIRECTIONS
1. Blend all ingredients together in a blender or Vitamix.
2. Divide among two glasses and enjoy.
2. You can add an optional cacao drizzle by mixing together 2 tablespoons melted coconut oil, 1 tablespoon cacao powder and 1 tablespoon honey. You can also add a dollop of chilled coconut milk, the thick cream on top.

3/15/19

Baked Green Pea Fritters with Tzatziki Sauce | SCD, Paleo, Gluten-Free

SCD Paleo Green Pea Fritters Elizabeth M Jacob
SCD Paleo Green Pea Fritters Elizabeth M Jacob
SCD Paleo Green Pea Fritters Elizabeth M Jacob
SCD Paleo Green Pea Fritters Elizabeth M Jacob
SCD Paleo Green Pea Fritters Elizabeth M Jacob
SCD Paleo Green Pea Fritters Elizabeth M Jacob
"Luck is believing you're lucky."
Tennessee Williams

We decided this weekend is the perfect time to embrace the warmer weather and hints of spring so we've added a little green into our day and into our food. I have been working on a recipe for veggie bites for some time now, but I haven't been able to narrow down a taste and texture that my whole family agrees on. My youngest has a serious passion for green peas and eagerly suggested I use them in my recipe. And you know what, she is on to something! Peas are the perfect texture for these veggie fritters and they are one hundred percent kid approved. Since peas are naturally sweeter in flavor, they balance well with the other veggies and healthy herbs. Add a side of homemade tzatziki sauce and dinner is covered!

Health Benefits of Peas
1. Peas are an excellent source of Vitamin C, which plays a significant role in in the production of collagen. Collagen helps keep the skin firm and glowing. Vitamin C also protects the cells from damage caused by free radicals.
2. The insoluble fibre content present in peas helps reduce the risk of heart disease and stroke.
3. The lutein and vitamin A in peas also protects your eyes. Lutein, a natural plant pigment, is concentrated in the eye, and its antioxidant activity can protect you from both cataracts and macular degeneration by preventing oxidation. Vitamin A helps keep the surface of your eyes healthy.
4. Green peas offer a myriad of potent antioxidants. One of its powerful antioxidants includes coumestrol, a polyphenol that may lower your risk of stomach cancer.
5. Green peas contain an impressive amount of fiber, which has been shown to provide many benefits for digestive health.


Baked Green Pea Fritters with Tzatziki Sauce
SCD, Paleo, Gluten-Free, Vegetarian
yield: about one dozen fritters

INGREDIENTS
2 cups frozen peas, ¼ cup reserved
1 cup almond flour
¼ cup chopped parsley and cilantro, mixed together
1 cup riced cauliflower (broccoli will work too)
2 eggs
salt & pepper
olive oil or coconut oil

DIRECTIONS
1. Heat oven to 400 degrees. Line a baking tray with parchment paper and grease with olive oil or coconut oil.
2. Place all ingredients, with the exception of the ¼ cup peas, in a food processer and pulse until combined. Make sure not to over mix.
3. Stir in the reserved peas.
4. Using a tablespoon, roll into balls and press into round patties that are about ¼ inch thick. Place on the parchment.
5. Bake for 10 minutes. Using a spatula, carefully flip over and bake for another 10 minutes.
6. Allow to cool and serve with tzatziki sauce.

Tzatziki Sauce
SCD, Paleo, Gluten-Free, Vegetarian
Yield: ½ cup

INGREDIENTS
½ cup plain yogurt
¼ cup finely chopped cucumbers
1 Tbs. lemon juice
1 garlic clove (optional, I omit due to an allergy)
salt

DIRECTIONS
1. Whisk all ingredients together until combined and creamy.
2. Serve immediately.
3. Store in an airtight container for up to five days.

**This recipe was created for Babiekins Magazine and originally published HERE.

3/6/19

Chicken a la King | SCD, Paleo, Gluten-Free, Dairy-Free

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Just when I thought spring was around the corner, a sudden surge of snow makes its way back into Ohio. I have officially reached that point in winter where I long for warmer days, I long for the sight of green grass and budding blooms and I long for the sound of birds chirping and children playing. I'm also eager to pack away the heavy coats, the bulky boots and the endless piles of miss-matched gloves and wool socks. I am ready to shed our layers, de-clutter our home and toss open the windows.

But, considering it is 15 degrees out and a flurry of snow dances across our yard, I do not see myself opening the windows in the near future. So instead, we light the fire and turn to comfort foods to warm our souls.

I've been making this Chicken a la King dish for about a year now and have made it several times. I love this recipe because it is quick and easy, yet adaptable to the ingredients you have on hand. My daughter loves green peas, and I mean LOVES, so the first time I made it I added them for her, but sometimes I omit them. We had this last night for dinner and I didn't have any mushrooms on hand so we simply left them out and it still tasted rich and creamy. And sometimes, when I am pressed for time, I use a pre-cooked chicken that I cut into half-inch pieces. Simply add the chicken at the end, simmer and serve.

Chicken a la King
SCD, Paleo, Refined Sugar-Free, Gluten-Free, Dairy-Free
yield: 6 servings

INGREDIENTS:
2 lbs chicken, cubed
1 small onion, diced
1 red pepper, thinly sliced
2 stalks celery diced
1 1/2 cups white mushrooms, sliced
1 cup frozen peas (optional)
2 Tbs coconut oil
1 1/2 cans coconut milk
2 Tbs bone broth
1 tsp paprika
salt & pepper

DIRECTIONS:
1. Melt 1 tablespoon coconut oil in a large skillet over med-high heat, add chicken and season with salt and pepper. Cook until lightly browned on all sides. Transfer chicken to a plate and reserve for later.
2. Add the other tablespoon of coconut oil to the pan and sauté the onion, pepper, celery and mushrooms until tender, about 5 minutes.
3. Add the coconut milk, bone broth, paprika and stir to combine. Add salt and pepper to your liking. Simmer for 5 minutes.
4. Add the frozen peas and chicken and cook another 5 minutes.
5. Serve over SCD friendly biscuits, bread or cauliflower rice.

Basic Biscuits
SCD, Paleo, Refined Sugar-Free, Gluten-Free
*This recipe is from Paleo Comfort Foods cookbook

INGREDIENTS:
6 large egg whites
¼ cup coconut flour
¾ cup blanched almond flour
1 tsp baking powder
1 ½ TBSP grass-fed butter or coconut oil
dash of salt (optional)

DIRECTIONS:
1. In a bowl, whisk the egg whites until they are very frothy.
2. In a separate bowl, mix the two flours and baking powder, and then with a pastry cutter (knife and fork work too), cut in the cold butter (or coconut oil) and add salt if using. You want to make a crumbly mixture. Let this sit in the refrigerator for 15-20 minutes.
3. Preheat oven to 400°F.
4. Remove flour/butter mixture from refrigerator, and gently fold in the egg whites, stirring to combine.
5. Spoon the biscuit batter onto a sheet pan lined with parchment.
6. Bake for 12-15 minutes or until golden brown.

2/13/19

Cashew Butter Cookies | SCD + Paleo

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Cashew butter may be by far one of my favorite foods. It makes the perfect snack for a mid-afternoon pickup, especially when it is paired with apples. I love to add a spoonful to my morning smoothie and when it comes to baking, it is a great ingredient to have on hand. And if you don't have a jar of cashew butter it is the easiest to make! Just toss your raw cashews into a food processor or blender and let it go until it is thick and creamy.

Health Benefits of Cashews
+ Cashew nuts have a lower fat content and a higher protein and carbohydrate content than most other nuts. The fat that they do contain is mostly derived from oleic acid, a monounsaturated oil with known benefits in protecting against heart disease and cancer.
+ They are a good source of protein, magnesium, potassium, iron, and zinc.
+ Cashews contain a class of compounds called phytosterols, compounds similar in structure to cholesterol that can reduce the absorption sites for dietary cholesterol in the gut and thus inhibit the body’s absorption of LDL.
+ The copper in cashews helps to manufacture various enzymes involved in hemoglobin and collagen formation. Collagen is the main structural protein found in hair and skin that gives it elasticity.

I was experimenting with cashew butter and wanted to bake a cookie that was similar to a peanut butter cookie because unfortunately my son is not crazy about peanut butter. The first batch I made was gone in under an hour and all the kids, including my husband, said this recipe was a keeper. For the second batch I decided to add a cacao drizzle on half of the cookies and it was the perfect combination with the cashew butter and rich honey flavor. Please note, cacao is not SCD compliant, but we have been able to tolerate it well. For more info on cacao you can read THIS post.

Cashew Butter Cookies
SCD, Paleo, Refined Sugar-Free, Gluten-Free
yield: about one dozen cookies

INGREDIENTS:
1 1/2 cups almond flour
1/4 ts salt
1/4 tsp baking soda
1/3 cup cashew butter
1/2 cup honey
1 large egg
1 tsp vanilla
chopped nuts or almond slivers (optional)

DIRECTIONS:
1. Heat oven to 375 degrees and line two baking trays with parchment paper.
2. In a medium bowl whisk together the flour, salt and baking soda.
3. In the bowl of an electric mixer beat the cashew butter, honey, egg and vanilla for about 2 minutes until smooth and creamy.
4. Reduce the speed and add the flour mixture until combined.
5. Using a tablespoon, drop the dough, 2 inches apart, onto prepared baking trays. Sprinkle with chopped nuts or almond slivers if desired. Bake until lightly brown, about 8-10 minutes.
6. Cool and enjoy.

2/8/19

Health Benefits of Raw Honey | SCD + Paleo Caramel Sauce

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"Find something you're passionate about and keep tremendously interested in it."
Julia Child

It's no secret we are tremendously interested and passionate about living a lifestyle of clean eating. Not only do we choose this path of life to treat our son's Crohn's disease, but it is a way of living that I believe adds value to our health and enriches our lives. The food industry is constantly changing and transitioning as new trends pop up and we are all aware of the "fad" diets that have made their mark in the media and then trickled down into our daily routines.

The one thing I want to stress is that clean eating is not a fad diet, in fact, I do not look at it as a diet at all. Clean eating is a lifestyle of simply eating healthy foods; foods free from preservatives, added sugars and processed carbohydrates.

I often get asked why honey is a allowed on the Specific Carbohydrate Diet. According the Elaine Gottschall, author of Breaking the Viscous Cycle, "Honey is legal because, as the book states, it contains only single sugars (monosaccharides) which do not need microvilli enzymes in order for the two sugars of which it is composed to be absorbed into your bloodstream. The two sugars are already in the absorbable form. However, sucrose and lactose, etc. need action of the microvilli enzymes and in people with IBD and other illnesses, research shows that these enzymes are not active."

Studies have linked processed sugar to inflammation and disease, leaving honey as a great alternative sweetener. While honey is still sugar, it is healthier than refined sugar and, like all things, should be consumed moderation.

Benefits of Raw Honey Include:
1. High in antioxidants. Antioxidants help to protect your body from cell damage due to free radicals, honey may even help prevent cellular damage and loss within the brain.
2. Research has shown that raw honey can kill unwanted bacteria and fungus.
3. Helps aid in digestion. Honey is also a potent prebiotic, meaning it nourishes the good bacteria that live in the intestines, which are crucial not only for digestion but overall health.
4. Fights the common cold and allergy season. Honey’s anti-inflammatory effects and ability to soothe coughs has led to the belief it can also reduce seasonal allergy symptoms.
5. It's good for your skin. Applying raw honey on the face can treat various skin problems including acne, thanks to the antibacterial properties. Because it is rich in antioxidants and phytonutrients, you can reduce the appearance of premature wrinkles and fine lines by using topically on a regular basis.
6. Boosts energy levels. Honey has a lower glycemic index than sugar. Consequently, the body absorbs honey slower than sugary foods, which in turn creates longer lasting energy.

This easy-to-make Caramel Sauce can be used as a flavoring in puddings and custards, as a topping for ice cream, pies and cakes, or simply to dip with apple and pear slices.

CARAMEL SAUCE
SCD, Paleo, Gluten-Free, Vegan
yield: about 1 cup

INGREDIENTS:
1 can full fat coconut milk (FIND it here)
2/3 cup honey (best to buy local)
pinch of Himalayan pink salt
1 teaspoon vanilla extract

DIRECTIONS:
1. In a medium sauce pan, combine all ingredients and bring to a gentle simmer over medium heat. Turn the heat down to a low-medium heat and continue to simmer until reduced by about half, stirring occasionally. The caramel should start to turn into a rich amber color. This usually takes about 30-45 minutes.
2.Remove from heat and transfer to a glass bowl. Let the caramel cool to room temperature, then stir and serve as intended.

*DO NOT walk away while making this caramel. While you do not need to constantly stir it, you will need to occasionally stir the sauce to prevent burning.

**Donuts provided by Liberated Specialty Foods

1/31/19

Healing Cabbage Soup + Tips To Stay Healthy During Cold & Flu Season | SCD + Paleo

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As we head into February, we also head into the heart of the flu and cold season. I always try my best to ward off those awful germs, but we do take a few extra steps during the winter months to ensure that we stay healthy. My oldest son, who was diagnosed with Crohn's disease when he was nine years old, takes an immunosuppressant drug (Imuran) to treat his autoimmune disease. With autoimmune diseases, the immune system attacks the body’s own tissue. Because immunosuppressant drugs weaken the immune system, they suppress this reaction by tricking the body, which in turn reduces the impact of the autoimmune disease on the body. Unfortunately, since immunosuppressant drugs compromise the immune system, my son is constantly at risk of contracting whatever bug is floating around the school, the soccer field, the basketball court and pretty much anywhere we go.

To help prevent sickness we take these few extra steps during the winter months to stay strong and healthy.

Wash Your Hands
I can't say this enough! I encourage the kids to wash their hands during school and the first thing we do when they get home from school, sports and activities is wash their hands. I try to avoid hand sanitizer because it's hard on the skin, but I do carry THIS natural sanitizer with me at all times. Remember to wash your hands for 20 seconds! Even though my kiddos are older, we still single Twinkle Twinkle Little Star and it does the trick.

Wipe Down Your Desk, Doorknobs, Computer, Phone & Steering Wheel
I try to wipe down the items we touch most often at least once a week. You can use disinfecting wipes like THESE or even make your own natural cleaner using essential oils. I'm sure I'm missing a couple on my list, but take a moment to think about what you touch daily. Doorknobs, steering wheels and phones are essential to clean.

Eat the Rainbow
When you incorporate more fruits and veggies into your diet you reap the benefits of phytonutrients. Phytonutrients are compounds found in plants that act as powerful defenders of health, both for the plant and the person consuming the plant. Studies have shown that people who eat more plant-based foods have reduced risks of chronic disease, heart disease and cancer. And, these phytonutrients can even help rid the body of toxins, fight inflammation, boost the immune system, reduce blood pressure and help fight disease.

Exercise
Staying active and fit is key. Physical activity may help flush bacteria out of the lungs and airways which may reduce your chance of getting a cold, flu, or other illness. Exercise also improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases.

Get Enough Sleep
Studies show that people who don't get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as a common cold virus. Lack of sleep can also affect how fast you recover if you do get sick.

Healing Cabbage Soup
Yield: 10 servings
Gluten-Free, Sugar-Free, Dairy-free, SCD, Paleo

INGREDIENTS:
1 small onion, chopped
1 Tbs olive oil or avocado oil
1/2 head cabbage, chopped
4 Tbs ketchup (We used THIS)
5 cups bone broth or chicken stock
1 tsp oregano
1 tsp basil
salt & pepper
10 ounces frozen peas & carrots
10 ounces frozen green beans

DIRECTIONS:
1. Heat a dutch over over medium high heat. Add the oil and onions and sauté until translucent.
2. Add the cabbage and cook until soft.
3. Add the stock, ketchup and spices. Simmer 10 minutes.
4. Add the peas, carrots and green beans and simmer another 10 minutes.
5. Serve in individual bowls and garnish with avocado slices, sliced radish and parsley.



1/24/19

Grilled Peaches With Whipped Cream & Blueberry Reduction

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Well, it may not be peach season, but this recipe would be equally yummy with pears so I thought I would go ahead and share. Plus, my goal for this year is to actually share more of the recipes I create and write down so I figure I should just start now versus waiting for the later. While I love to bake cakes, muffins and goodies, my son is not a huge fan of baked goods. He seems to prefer custards and fruit desserts. Fresh fruit, preferably in season, always makes an easy go-to dessert and often travels well if you are on the road. The whipped cream can be made a day in advance, but it is best enjoyed fresh. We also love eating a bowl of fruit topped with this creamy, rich whipped topping.

Essentially, this whipped cream is a probiotic yogurt that is packed with healthy benefits for your body. Probiotic foods are made through the process of fermentation. As bacteria chemically alter the food, in this case turning the heavy whipping cream into yogurt, they secrete enzymes, organic acids and proteins. Some of the potential health perks of probiotics may be due to those compounds. Benefits of yogurt and fermented foods include: healthy digestion, increased bone density which may help prevent osteoporosis, boosts the immune system, reduces high blood pressure, reduces bad cholesterol and may help treat chronic pain and brain-related illnesses.

GRILLED PEACHES WITH WHIPPED CREAM & BLUEBERRY REDUCTION
SCD, Gluten-Free, Refined Sugar-Free
yield: 8 servings

INGREDIENTS:
4 peaches (or pears), cut in half
2 Tbs butter, melted

DIRECTIONS
1. Using a pastry brush, brush both sides of all the peaches (or pears) with the melted butter
2. Grill until soft and tender.
3. Remove from the grill. Plate up by placing 1/2 peach on each plate, top with the prepared whipped cream and then drizzle with the blueberry reduction. Garnish with basil.
**Make sure to make the blueberry reduction and whipped cream in advance. See directions below.

BLUEBERRY REDUCTION
Ingredients:
1 Cup water
2 Cups blueberries
4 Tbs honey
1 Tbs red wine vinegar

1. In a Vitamix or blender, mix the water and blueberries.
2. Add the blueberry mixture, honey and red wine vinegar to a sauce pan.
3. Bring to a boil; lower heat and gently simmer until thickened.
* You don't have to use the blender, but I wanted a smooth sauce versus a thick and chunky blueberry sauce.

SCD WHIPPED CREAM
Ingredients:
1 quart heavy whipping cream
1 pack yogourmet yogurt starter
3 TBS honey
1 tsp vanilla

1. Heat the cream over medium heat and watch closely as it reaches 180 degrees.
2. Remove from heat and cool to room temperature.
3. Mix 1/2 cup of the cooled milk with the yogurt starter until it is thoroughly combined. Add the rest of the milk (cream) and stir well.
4. Transfer to your yogurt maker and allow to ferment for 24 hours. Place in the refrigerator and chill until set, I usually do this overnight.
5. Once chilled, add the cream to your standing mixer. Add the honey and vanilla, beat until soft peaks form and it is the consistency of whipped cream.
6. Best served immediately.

1/22/19

How To Calm Your Anxiety And Fear Of Flying

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I have a secret to share, one that I'm not really hiding, but one that I don't talk about often. I have a fear of flying. I didn't always feel anxious about flying. In fact, I have traveled to France, all over Eastern Europe, California, Mexico and more with no problems what so ever. But something changed after having kids, and it has progressively become worse over the years. Last year when Jonas and I travelled for his national soccer team, I finally came to the realization that I needed to face my fear because it was having an impact on my family. I worried that when we flew together I was turning to him for support and help in calming my nerves. I also worried that my fear would cause him to become scared. Either that or he would think his mom was crazy.

I'm fortunate that I have never experienced a panic attack, but the feelings that overcome me when I fly feel like they could mirror one. My hands become clammy, it's hard for me to swallow, I'm extremely jittery and the littlest bump will send me into worst case scenario mode. You definitely don't want to hold my hand because I most likely will have the ultimate death grip. I also catch myself in irrational thoughts. The last time we visited Friday Harbor we decided to forgo the ferry and take a plane to the island. If I would have known that the plane only seated nine passengers I probably would have never even considered it. I was convinced the pilot was ninety, in reality he was probably sixty, and that he was going to have a heartache while flying and all would be over. I honestly thought that! Crazy, right?

I may have a fear of flying but I refuse to let that keep me from traveling and embracing journeys. Over this past year I have slowly learned how to deal with my anxiety and I have found a few ways to keep calm and at ease while on a plane. The anxiety has not gone away, but if I put a little work into it on my end, it does ease up.

Create A Playlist
I'm a music person, and music always affects my mood. As soon as I board the plane and take my seat, I throw on my headphones and listen to a playlist I create in advance. I opt for music that is soothing and slow, usually a mix of Pink Floyd, Pearl Jam, Bon Iver and Mumford & Sons.

Keep Yourself Distracted
Take advance of upgrades, especially if it's a longer flight. Consider upgrading your seating. I also always purchase the wifi so I can watch a movie to take my mind off the flight. I have also noticed if I'm into a good book my mind will not wander towards anxiety. Distract yourself so you don't overthink the situation.

Sit Toward the Front of the Plane
According to JetBlue, the front of the plane is quieter, which could help ease anxiety. And if you think about it, riding in the back of a bus, van or car tends to be bumpier than the front, I'm guessing it's the same with an airplane.

Meditate
I have recently started to meditate daily, and have found just five minutes can bring peace and calmness to the mind. I have been on the search for an app, and so far I have tried out Breathe and Calm. You can upgrade both apps for full access, but at this point I just use the free portions. They are limited, but for right now they work. Using a meditation app on your flight is a great tool for calming the mind.

Medicate
Anxiety is real. Do not ever feel ashamed or embarrassed, and if you get to the point where you feel it is spinning out of control, consult your doctor. I usually have a glass of wine or a cocktail on the flight, but my anxiety with flying may be to the point where I need to talk to my physician. Please keep in mind, if you are taking medications you should not mix them with alcohol.

Just last week we took a trip to Breckinridge, CO and I tried of few of these techniques on the flight, and you know what? They actually worked! I felt the most at ease and calm which gives me a great sense of hope when it comes to beating my fear of flying. What about you? Do you experience anxiety when it comes to flying? How do you handle your fears?