Sweet and Crunchy Whole Apple Crumble

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An apple a day…we’ve all heard the saying encouraging us to eat an apple everyday to stay healthy, avoid trips to the doctor, etc. Check out this terrific article with current research and info proving that old adage that apples are truly one of the world’s healthiest foods! Apples are remarkable little nutritional powerhouses – providing lots of fiber (including soluble fiber proven to decrease levels of “bad” cholesterol), buffer blood sugar spikes and aid in weight loss by sustaining feelings of fullness; along with several antioxidants likes Vitamins C and E (source).
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Apples are also a good source of the flavonoid querticin. Quercitin is interesting because research has shown that topical application of quercetin provides protection against free radical damage and provides skin soothing benefits, especially when combined with silicones and lipid ingredients (for example in a good antioxidant serum, source). Consuming quercetin is thought to provide similar protection, and research is ongoing to determine the extent to which bioflavonoids can help fight the signs of aging. Read more about Quercitin, the nutrients apples provide; and the world’s healthiest (type) of apple here. In the meantime, we should all try to eat more apples and other fresh fruits.

I try to vary the types of apples our family eats. Hubs likes to dip apple slices into unsweetened almond butter, and My mom likes to sprinkle her slices with sea salt. The baby is found of homemade applesauce (thank you, NutriBullet!). But sometimes, especially as the weather here is turning toward fall, I find myself craving the warm, soothing comfort of sweet baked apples spiked with cinnamon, ginger and cloves and topped with crunchy, crumbly yumminess.
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This recipe satisfies those cravings without sacrificing health and nutrition by incorporating apple in various formats including whole organic apples I found from a local vendor. It’s a perfect Thanksgiving or holiday dessert recipe because it’s quick and easy to throw together while you manage other cooking and all the craziness that holidays bring. I think your family will enjoy this recipe as much as mine did!

Ingredients:
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• 8-10 small apples, preferably organic and/or locally grown, washed and chopped
• 1 Tbsp. Apple cider vinegar
• ½ cup Whole pitted dates, chopped
• ½ tsp. Ground cinnamon
• ¼ tsp. Sea salt
• pinch each Ground Allspice, Ground cloves, and Ground ginger

• 2 Tbsp. Unsweetened apple sauce
(Consider making your own fresh apple juice for highest nutrient profile. Read more here.)
• 1.5 Tbsp. Tapioca starch
• ½ cup Maple Syrup
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• 1 cup Gluten-free Rolled Oats (substitute ½ cup each Coconut and almond flours for Grain-free/Paleo version)
• ½ cup Coconut Sugar
• ¼ tsp. Sea Salt
• ½ cup Chopped walnuts
• ½ cup Chopped almonds
• 2 Tbsp. Unsweetened apple sauce
• ¼ cup Coconut Oil, melted

Hardware:
• Measuring spoons + cups
• Glass measuring cup
• Small mixing bowl
• Nonstick coconut oil spray
• 8 X 8” Baking dish
• Aluminum foil

Instructions:
1. Preheat oven to 350° Fahrenheit (177° Celsius) and spray the inside of an 8 X 8” or 9 X 9″ baking dish with nonstick coconut oil spray.
2. Place chopped apples in bottom of prepared baking dish then sprinkle with vinegar. Toss lightly to combine. Add the dates and spices to apple mixture. Then stir well to combine and set aside.
3. In a glass measuring cup, stir together apple juice, apple sauce, and maple syrup. Then mix tapioca starch into syrup mixture and using a wire whisk or fork to beat mixture well until no visible lumps of starch remain. Pour apple juice mixture over chopped apple mixture and toss well to combine.
4. Cover baking dish with aluminum foil and bake in preheated oven for 45 minutes.
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5. While apple mixture cooks, combine next 6 ingredients (rolled oats – chopped walnuts) in a small mixing bowl. Stir to combine. (BTW, you probably want to use a larger bowl than I did here. I made a mess!)
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6. Create a small well in the center of oat/nut mixture then pour in the melted coconut oil. Stir well to combine. Mixture should resemble very course crumbs.
7. After baking for 45 minutes, carefully remove apple mixture. Then increase oven temperature to 400° Fahrenheit (204° Celsius).
8. While oven temp increases, carefully remove aluminum foil (be sure to open the side away from you first to allow steam to escape). Then sprinkle oat crumble topping evenly over apple filling and return to oven. Bake uncovered 15-20 more minutes at 400° Fahrenheit or until lightly browned on top.
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Serving Suggestions and Notes: You’ll want to keep a close eye on this during the second baking time to avoid burning the oats and nuts. In my oven, it took about 18 minutes at 400° to brown the crust without burning any of the nuts.
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I recommend allowing the crumble to cool slightly before serving. This is especially yummy topped with coconut (or dairy-based if you must) ice cream and a few more chopped almonds or walnuts and perhaps drizzled with a little local raw honey if you’re seeking an especially decadent dessert (vegan should stick with a little more maple syrup)!

Whole Apple Crumble #Glutenfree and #Dairyfree and #Delicious

Whole Apple Crumble #Glutenfree and #Dairyfree and #Delicious


Final note, this same crumble topping works perfectly for this Sweet Potato Soufflé which is delicious if you’re looking for another phenomenal holiday recipe sure to win raves from friends and family alike!
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Wisdom for the Day:
“May the Lord bless their land with crops, the best gift the sun can give, the best produce of each month, the finest fruits from the oldest mountains, the best from the ancient hills, and the most plentiful crops of the earth.” ~Deuteronomy 33:14-16 (God’s Word Translation)
Read more here.

Simple Salmon with Lemon and Dill #SeptemberWhole30

Simple Salmon with Lemon and Dill

Simple Salmon with Lemon and Dill


By now, everybody knows (wild-caught Alaskan) salmon is a health food. It’s chalked full of Omega-3 fatty acids. It’s high in protein and is a great source of Vitamins B6 and B12 and minerals like selenium, phosphorus and potassium (source).

Unfortunately, my family doesn’t really like salmon. After several years of marriage and many coerced meals, my husband now eats it without much push-back. Occasionally he even smiles and says he likes it. My mother on the other hand, all but refuses to eat salmon. She basically has to douse each bite with a half cup of lemon juice before she can choke it down!

Mom’s problem is that she’s been served (not by me) too many dry, fishy-tasting salmon entrées over the years, so she believes she doesn’t like it. Our lovely and generous neighbors recently bestowed upon us a beautiful 2 lb. (wild caught) Alaskan salmon filet. On a particularly hectic weeknight, I decided to make that gorgeous salmon filet for dinner, despite my mother’s protestations.

To accommodate my mother’s need for lemon flavor, I used both freshly squeezed lemon juice and lemon slice slices. The salmon basically steams in the lemon juice, water and oils, sealing in the flavor and preserving all the tender, flaky wonderfulness of the salmon!

LEMONS!

LEMONS!


The secret to any successful fish recipe is not to overcook it. I’m convinced the reason so many people dislike fish is because so many people overcook it. So keep this in mind. You may need to adjust the cooking time slightly to account for your oven or the thickness of your salmon filets (our filet was fairly thin). Set your oven timer if you need to. And remember to allow for several minutes rest time after removing the baked salmon from the oven (step #6 below) before serving. During this time, the fish will continue to cook somewhat, so it is better to err on the side of slightly shorter oven cooking time if you are uncertain.

Ingredients:
• 2 Tbsp. Extra virgin olive oil
• 2 Tbsp. Lemon juice (preferably freshly squeezed)
• 2 Tbsp. Distilled water
• 2 lb. Wild caught Alaskan salmon, skin on
• 1 tsp. Sea salt
• ¼ tsp. garlic powder or 1 garlic clove (crushed)
• ¼ tsp. Dried Dill or 1 Tbsp. fresh dill, coarsely chopped
• 2 Tbsp. ghee (clarified butter), melted
• 1 Whole lemon, thinly sliced (preferably organic)

Hardware:
• Glass measuring cup
• Small chef’s knife and cutting board
• Citrus juicer
• Measuring spoons
• 9 X 13” Baking dish or pan
• Aluminum foil

Instructions:
1. Preheat oven to 340° Fahrenheit (171° Celsius).
2. Wash and slice whole lemon. Then prepare 2 Tbsp. lemon juice. Set aside.
3. In a glass measuring cup, combine 2 Tbsp. lemon juice, 2 Tbsp. olive oil, and 2 Tbsp. water. Stir mixture to combine, and pour mixture into 9 X 13” baking dish.
4. Next place salmon skin-side down over the mixture in baking dish. Then sprinkle salmon evenly with salt, garlic and dill. Drizzle salmon with melted ghee. Then lay lemon slices on top of salmon.
5. Cover the entire baking dish tightly with aluminum foil. And bake in preheated oven for 30 minutes. Do NOT over cook salmon.
6. Allow salmon to rest 10 minutes. Then remove foil. Serve and enjoy.

Serving Suggestions and Notes: I served this with a simple green salad and Crispy Fried Sprouts because I happened to have a couple bags of shredded brussels sprouts on hand. But I think salmon also pairs well with steamed asparagus, crispy roasted green beans, broccoli, zucchini or any green vegetable you have on hand. These Quick and Easy Crispy Potatoes are a simple and delicious are a #Whole30 compliant side dish sure to please the whole family.

Wisdom for the Day:
When they went ashore, they saw a fire with a fish lying on the coals, and they saw a loaf of bread. Jesus told them, “Bring some of the fish you’ve just caught.” Simon Peter got into the boat and pulled the net ashore. Though the net was filled with 153 large fish, it was not torn. Jesus told them, “Come, have breakfast.” None of the disciples dared to ask him who he was. They knew he was the Lord. ~John 21:9-12 (God’s Word Translation)
Read more here.

Awesome Autumn Apple Sausage Soup #SeptemberWhole30

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This is day 19 of #SeptemberWhole30, and our second #Whole30 has been more challenging than our first. Both Hubs and I have struggled to maintain motivation, and most recently we’ve been battling powerful (if surprising) cravings. We’ve had multiple conversations over the past 10 days that have gone something like this:
Hubs (and/or me): “You know what would be great right now?”
Me: “I don’t know ’bout you, but I’d like a drink!” (this is especially crazy because I almost never drink)
Hubs: “I’d like to eat a whole bag of chips, maybe two.” (Again bizarre. Hubs never, EVER overeats!)
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The cravings are apparently to be expected according to the #Whole30 timeline, but the lack of motivation is disappointing. We’ve had several discussions about why we seem to be white-knuckling it this time around. There seems to be no energy or excitement to the process this time compared to last time. For example, I’ve suffered from a serious lack of creativity this time. I’ve primarily had to rely on recipes from our first #Whole30 only because I have had such a hard time coming up with new stuff this go-round.

This soup recipe is the one exception to my recipe dry spell. This recipe makes a huge amount of soup and it’s ready pretty quickly. Using fresh and frozen veggies that are pre-chopped saves time and energy which is really important at this stage of the Whole30 process. And the wide variety of flavors and textures; plus lots of fiber and high-quality protein makes this a very satisfying and satiating meal. Just what you need when the cravings are raging!

As a special added bonus, this recipe includes some ingredients from Healthgrove’s list of top 30 foods for beautiful skin and hair#19 Brussels Sprouts and #4 Collard Greens, along with smaller amounts of #16 carrots. Brussels sprouts are a terrific source of Vitamins C and K. Collard greens are also great sources of Vitamins C and K and are some of the best sources of Vitamin A available. When you add in the collagen and gelatin, this soup becomes a skin and hair beautifying bonanza! And it’s really delicious!

Ingredients:
• 2 Tbsp. extra virgin coconut oil
• ½ large sweet onion (e.g. Vidalia), chopped
• 1 tsp. garlic powder (or 2 garlic cloves, crushed)
• 2 tsp. pure sea salt
• 2 Tbsp. fresh parsley, chopped
• 6 stalks celery, chopped (divided)
• 4 carrots, peeled and chopped (divided)
• 1 tsp. garlic powder (or 2 garlic cloves, crushed)
• 2 tsp. pure sea salt
• 32 oz. (4 cups) homemade or Whole30-compliant stock. Whole recommends several delicious commercially-available broths. Check out the approved list here.
(I like this one from Imagine Foods)
• 32 oz. (4 cups) distilled water
• 1 oz. dried mushrooms (I found these beauties for less at our local Walmart)
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• 4 medium red potatoes, diced or shredded (I made a batch each way and prefer using shredded potatoes because the shredded potatoes added more textural variety)
• 1 package Aidell’s Organic Chicken & Apple Sausage, chopped
• 1 cup Bob’s Red Mill Instant Potato Flakes (optional but yields a creamier soup)
• 1 bag (14 oz.) frozen chopped collard greens, defrosted and drained
• 1 bag (16 oz.) frozen brussels sprouts, defrosted and drained (or 12 oz. package fresh shredded brussels sprouts)
• ½ tsp. freshly ground black pepper
• ¼ tsp. each dried thyme leaves, rosemary, ground bay leaves, and white pepper
• generous pinch cayenne pepper (optional)
• 1 large or 2 small apples
• 4 Tbsp. Great Lakes Brand or Vital Proteins Brand Beef Gelatin
• 4 Tbsp. Great Lakes Brand Collagen or Vital Proteins Brand Collagen Peptides
Hardware:
• Chef’s Knife
• Cutting Board
• Measuring Cups + spoons
• Extra large soup pot with lid
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Instructions:
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1. Place soup pot over MEDIUM-HIGH heat and add coconut oil to pot. Rotate pot to disperse oil. Then add chopped onion, chopped parsley, half the chopped celery and half the chopped carrots. Cook the vegetables in oil over MEDIUM-HIGH heat, stirring continuously for 8 minutes. While mixture cooks, open dried mushrooms pack and empty onto clean kitchen towel or plate. Carefully sort through mushrooms and remove and small stones.
2. Reduce heat to MEDIUM-LOW. Stir in garlic, sea salt, broth, distilled water, and sorted mushrooms. Place lid on soup pot and cook for 30 minutes. While mixture cooks, if using whole slice brussels sprouts, slice in half and set aside.
3. After mixture has cooked for 30 minutes, remove lid and add all remaining ingredients except apple. Stir well to combine. Then reduce heat again to LOW. Replace lid and cook mixture for 60 minutes more.
4. After 60 minutes, core and chop apple(s), peeling first if desired. Then add apples, collagen and gelatin into soup. Stir well to combine. Be sure the collagen and gelatin dissolve with no clumping. Recover the pot and cook for 15 minutes more (over LOW heat).
5. After 15 minutes, test soup for seasoning, adjusting to taste if needed. Serve and enjoy.

Deliciously soothing and satisfying soup!

Deliciously soothing and satisfying soup!


Serving Suggestions and Notes: This is a hearty soup that hits on 4 of the 5 primary flavor points – salty, sweet, bitter, and spicy. You can hit that 5th point (sour) by serving a crisp green salad along side this dressed with a fruit-based vinaigrette such as this (Whole30-approved) one from Tessemae’s. Or you can easily whip up Presto Peachy Lime Vinaigrette (pictured above) or this Split-Second Strawberry Vinaigrette, both deliciously #Whole30-compliant and ready in 1 minute or less.

Wisdom for the Day:
“Don’t associate with those who drink too much wine or with those who gorge themselves on meat. For the drunkard and the glutton will become poor, and grogginess will clothe them in rags.” ~Proverbs 23:20-21 (Holman Christian Standard Bible)
Read more here.

For More #Whole30 Recipes, Check Out These Great Recipes from the (HealthGrove) Top 30 Foods for Beauty Series:
Super Simple & Sumptuous Sweet Potatoes
Stupid Easy Paleo Cran-Cherry Sauce #WHOLE30 #Vegan #Raw
QUICK & EASY BEAUTIFYING PAPAYA SALAD #WHOLE30 #PALEO #VEGAN
Presto Peachy Lime Vinaigrette #WHOLE30-compliant #Vegan #Paleo #Raw
Split Second Strawberry Vinaigrette #WHOLE30 Compliant (#raw, #paleo & #vegan)
Fix-It-And-Forget-It: Simply Beautiful Southern Greens Crockpot #WHOLE30 Compliant
Quick & Easy Paleo Lemon Garlic Salad Dressing #WHOLE30 Compliant
Chicken Tri-Almandine Casserole
WHOLE30 Stuffed Zucchini 2 Ways
Easy Cheezy Chicken & Broccoli Soup with Crispy Potato Croutons

#SeptemberWhole30 Days 8-9

…Remind Me Again Why We’re Doing This!

So here we are more than a week into our second #Whole30. I won’t presume to speak for Hubs, but I am struggling! When I say struggling, I’m talking about something that goes well beyond the simple “I just want a nap” kind of thing predicted for days 6-7 by the (suddenly difficult to locate) official Whole30 Timeline 2.0. I’m talking about a level of fatigue that I feel down into my bones; that requires giving myself a pep talk just to get out of bed; dragging myself through the day; drinking extra coffee in order to formulate a coherent sentence. I don’t remember being this tired last time, but Hubs assures me I was. I’m taking his word for it, mostly because I’m just too tired to argue the point.

Before I go into all that, some positives. There are a few things actually making this round easier than our first Whole30 in April.

First and foremost – Nut Pods Coffee Creamers (I’m sure I’ve probably mentioned these delicious creamers before because I’m a tad coffee-obsessed, and I was desperate to find a way to keep putting creamer in my coffee during our first Whole30. If you’re a mom you can relate to just how crucial coffee is. It’s basically fuel new moms run on, but I digress).

Whole30 Mama Needs Caffeine!!!

This Whole30 Mama Needs Caffeine!!!

Next, I’m so happy that we invested in a couple of cases (seriously) of different flavors of these yummy La Croix flavored sparkling waters. Yum. O. Now that it’s football season, I can park it in front of the TV with a nice cold glass of fruity, bubbly La Croix and not feel the least bit deprived. We’ll definitely continue drinking these post Whole30!
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Lastly, I am still really excited about this Daily Beauty Wisdom green tea + collagen recipe. It’s the only green tea drink I have ever consistently drank in my life. For more on green tea’s health and beauty benefits click here and here. This drink is delicious and has some great beauty benefits that others are starting to notice. Here’s what happened:
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I had a long, busy day yesterday, with several errands to run, including a much-needed hair appointment. Of course, I also had to make sure our daughter was fed, changed and happy, and all her needs met. So, I needed 3 cups of coffee (thank you again Nut Pods!) and 2 cups of green tea just to get through the day.

I know, that’s a lot of caffeine. But, like I said. I had a lot to do, and I’ve had like NO energy. Still, I did have one briefly exhilarating moment yesterday when my hair stylist commented on the growth and thickness of my hair. She said she could really see a difference in the overall condition of my hair and that my supplements were starting to make a difference. Wow! Score a big win for the collagen drinks!

Delicious and beautifying with a hint of caffeine to boot!

Green Tea + Collagen + Vitamin C – Delicious and beautifying with a hint of caffeine to boot!

Genetically, I have extremely fine hair, which has been made fragile by years of frequent coloring (read bleaching). Then in the last 15 months or so, I’ve been pregnant twice (I had a miscarriage just prior to getting pregnant with our almost 11 month-old daughter), so I shed a ton of hair postpartum, leaving me with even thinner hair. For my stylist to say that my hair stronger and longer, was a big deal! But alas, my exhilaration was short-lived.

I soon found myself dragging again and questioning my commitment to this “whole” Whole30 thing. Then last night, after having (finally) gotten baby girl to sleep, Hubs and I collapsed next to one another on the sofa. We debated whether to eat dinner or just go straight to bed as we were both equal parts tired and hungry. Though we agreed “we should probably eat” in order to avoid waking up hangry in the middle of the night, neither of us moved immediately, so I turned to him and whined, “I’m so uncomfortable. Remind me again why we’re doing this.”

Hubs – in his (frustratingly) infinite wisdom and patience asked, “If you need some motivation, why don’t you go back and look at your #NSV Checklist from last time? Or read over those things you said you want to accomplish this time? It’s only 22 more days. We can do it.”

I hate it that he’s always right! But I followed his advice and took a look at my #NSV Checklist from Round 1 and reviewed my goals for #SeptemberWhole30 as listed in my Kickoff Post. Here’s a list of the goals I said I hoped to achieve and a status report as of day 9:
• More energy to play with our daughter – No increases on this front
• Improved attention span – About the same
• Fewer ADHD symptoms – Same
• Fall asleep more easily – YES, I fall right asleep and I sleep deeply. Waking up on the other hand…not so easy, hence the coffee!
• More energy to exercise – Exercise is a struggle, a big one!
• Be outside more – No change
• Create and try new recipes – I have one new recipe for a delicious Whole30-compliant Sausage + Apple Soup, but I’ve been too tired to post it!
• No more under-eye circles – I haven’t noticed a change
• Brighter eyes – I don’t notice any difference
• Clothes fit better – I still can’t fit into some of my pre-pregnancy jeans BUT today I easily fit into a new pair of pants that I ordered in a smaller size so I’d say that’s progress, right?
• Looking younger – No real change there
• Fewer seasonal allergies – Maybe a slight improvement
• Less fatigue – Yeah you know the answer to that one
• Practice mindful eating – Honestly, I think there’s been some improvement here

So in total, for 7 of 14 (50%) of my goals, I’ve seen no change.
For 5 of my 14 goals (roughly 36%) there’s been at least some improvement or progress toward my stated goal.
And in 2 of my pre-Whole30 goals (about 14%) both of which relate to energy, there’s been movement in the opposite direction.

So it looks like we’re in this for the long run, or at least for the whole 30 days. And, I’ll close this post by quoting a verse I shared a few days ago: “Finishing is better than starting. Patience is better than pride.” ~Ecclesiastes 7:8 (New Living Translation) So I guess that will be the Wisdom for the Day. And I’ll just go reread it a few more times just to remind myself that finishing is indeed better than starting. Read more here.

Save Your Money – Toddler Veggie Tots or Puffs

On the Left: Money-Saving Veggie Puffs On the Right: Dr. Praeger's Spinach Littles

Left: My Homemade Veggie Puffs. Right: Dr. Praeger’s Spinach Littles

I have a secret. I’m completely addicted to toddler food. Actually, it’s just 1 particular toddler food.
For years now, I’ve been loving these Dr. Praeger’s Spinach and Broccoli Littles. Love. Love. LOVE. Them. I’ll drive way out of my way to find these “little” veggie+potato treats, and cheerfully pay more than $5 per 10 oz. box (I usually purchase 4 to 5 boxes at a time since they’re hard to find in my area) to feed my habit.

My love affair with Dr. Praeger’s products began several years ago. After several years of “healthy” vegan eating, I developed a severe allergic reaction to the soy-based meat substitutes I was eating on a regular. So when I first spotted these non-GMO, soy-free alternatives at Whole Foods, I grabbed them up and was quickly hooked. When I was pregnant and craving these tasty little buggers, I even sent Hubs up to the nearest Whole Foods (over an hour each direction) to score a few boxes for me! I have such a wonderful husband!

I love them because they’re green and filled with non-GMO green veggies and potatoes. They’re certified gluten-free (and in fact, contain no grains whatsoever). There’s nothing funky or nasty in them (save for some canola oil which admittedly is not the best, but at least it’s not hydrogenated or full of trans fats); no grains or gluten (they’re certified gluten-free); and no dairy or soy. They’ve got some protein in there too, thanks to the inclusion of egg whites. And they just taste great! They’re fun to eat and just make me feel good. But since I’m an adult (not the target market), I tend to eat a bunch of them (when I have them). So, keeping my “Littles” supply stocked can be rather expensive.

Recently Hubs and I were stocking up, and I was overcome with a bit of buyer’s remorse. As I emerged from the store’s freezer holding 5 boxes of assorted Dr. P.’s Littles, I made the following off-hand remark. “These things are ridiculously expensive. I bet I could make them, or something very similar.” Since Hubs manages the grocery budget, he was immediately excited by my comment. I, on the other hand, was immediately regretful I’d said something so foolish, thinking “I could never make anything as delicious as my beloved Dr. P’s.” I reluctantly agreed to try to create a recipe similar too my beloveds but insisted we purchase the 5 boxes I was holding “you know, just so I have something to compare my own recipe to.” Gotta love that rationalization there.
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Hub agreed, and I began searching the all-knowing Internet for some sort of “Dr. Praeger’s Littles” dupe recipe. I quickly found several recipes posted on various Pinterest boards, all of which claimed to be dupes. Sadly, each one of those recipes included cheese, lots of cheese, sometimes 2 types of cheese in a single recipe. Ugh! Since dairy is a deal-breaker for me, I decided to wing it, and try to create something yummy using the same ingredients listed on the box (but subbing extra virgin avocado oil for the aforementioned canola. And I used tapioca powder instead of arrowroot because that’s all I had, but either would work well).
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I’m excited about the following recipe for a few reasons. First, I’m excited because these little puffs taste really good, and because I envision them saving us some grocery money. I really enjoy eating them, and (even more importantly), my daughter likes to eat them too. Woohoo! Score one for Mommy! I’m also excited to share a recipe that features spinach, which is #8 on HealthGrove’s list of the top 30 foods for beautiful skin and hair. For those of you who are unaware, I’ve been posting a series of #Whole30-compliant and #paleo-correct recipes based on that HealthGrove list. Spinach is a favorite in our house. It’s literally our daughter’s favorite food which makes me very happy because spinach is such an amazing food. These mild leafy greens are an excellent source of folate, Folate, Magnesium, Potassium and many awesome antioxidant and beautifying vitamins (including: Vitamins A, B2, C, E, and K). You can read all about Popeye’s power source here. If you’re interested in reading the whole list of 30 best foods for beauty, you can find the full list here. And if you’ve missed any of the previous recipes in this series, be sure to check out the list and links at the bottom of this post.

INGREDIENTS:
• ½ sweet onion diced + ¼ cup chicken or vegetable broth (optional)
• 14 oz. bag frozen chopped spinach, defrosted and well-drained
• 1•½ cup liquid egg whites (roughly the whites from 12 large eggs)
• 3 cups cooked finely diced or shredded potatoes, divided
• 1 Tbsp. sea salt
• 20 cranks of crushed black pepper
• ¼ – ½ tsp. garlic powder or 1-2 whole, peeled garlic cloves (according to taste; I recommend using ¼ tsp. if using onion)
• 1•½ cup potato flakes (For this and all my #Whole30 recipes, I recommend these flakes from Bob’s Red Mill because those are the only potato flakes I’ve found that are 100% dehydrated potatoes without dextrose or any unapproved additives)
• 2 Tbsp. tapioca starch
• 4 Tbsp. chia seeds
• Nonstick coconut oil spray
• 2 Tbsp. extra virgin avocado or olive oil
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HARDWARE:
• Powerful blender or food processor (I used our Vitamix, and it worked really well)
• Measuring cups + spoons
• 2 Baking pans (I used 2 mini muffin tins) coated with nonstick coconut oil
• 1 Large mixing bowl
• 2 Microwave-safe bowls (medium and small)
• 1 oz. cookie scoop
• Oven

INSTRUCTIONS:
1. If including onion in your veggie tots, cut onion into slices. Then transfer onion to a small microwave-safe bowl along with ¼ cup broth. Cover bowl with a paper towel and microwave on HIGH for 2 minutes. Remove bowl from microwave and set aside.
2. Place 3 cups diced or shredded potatoes into a larger microwave-safe bowl. Cover with paper towel and microwave on HIGH for 5 minutes. Remove bowl from microwave and set aside.
3. Pour the following ingredients into the canister of a powerful blender or food processor with ‘S’ blade attached: cooked onion mixture; drained spinach or greens; shredded, 2 cups diced (or shredded) potatoes; sea salt; black pepper; and garlic (if using). Place lid on food processor or blender. Then process/blend on LOW setting about 30 seconds or until mixture is liquified and thoroughly combined. Pour mixture into a very large mixing bowl.
4. In a separate bowl, sift together potato flakes, tapioca starch; and chia seeds. Then add this mixture to the spinach mixture, along with remaining 1 cup diced or shredded potatoes. Stir well to thoroughly combine. Cover bowl with aluminum foil and refrigerate batter for 30 minutes (up to overnight).
5. When ready bake, preheat oven to 400° Fahrenheit (204° Celsius). And spray 2 large mini muffin tins with nonstick coconut oil spray. Then drizzle 1 Tbsp. avocado oil over each of the pans. If using regular cookie sheets, cover sheet with parchment paper. Then lightly coat paper with nonstick spray and drizzle 1 Tbsp. oil over each pan. Set pans aside.
6. Using a 1 oz. cookie scoop, scoop batter into/onto prepared muffin tins or baking sheets. Sprinkle puffs lightly with more sea salt if desired.
7. Bake at 400° Fahrenheit (204° Celsius) for 35 minutes (mini-muffin tins) – 45 minutes (for puffs on cookie sheets).
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SERVING SUGGESTIONS & NOTES:
While these little treats are technically #Whole30-compliant, they’re potato-heavy (i.e. high carbs). It’s best to think of these puffs as a starchy side dish, not a high-protein entrée. I recommend enjoying these treats in moderation and serving alongside a nice lean meat and toss salad. This recipe makes a ton, but these little puffs freeze well. If you do plan to freeze and reheat later, bake for just 30-35 minutes. Then allow cooked puffs to cool thoroughly before transferring to a large freezer bag. To reheat, remove puffs from freezer and allow to sit on counter until puffs reach room temperature. Then preheat oven to 400° F (204° C) and oil a baking sheet. Then place desired number of puffs of prepared baking sheet. Bake in preheated oven for about 10 minutes.

3 Little Veggie Puffs Just Begging to be Eaten!

3 Little Veggie Puffs Just Begging to be Eaten!

Wisdom for the Day:
“But God chose what the world considers nonsense to put wise people to shame. God chose what the world considers weak to put what is strong to shame. God chose what the world considers ordinary and what it despises—what it considers to be nothing—in order to destroy what it considers to be something.”
~I Corinthians 1:27-28 (God’s Word Translation) Read more here.

Beauty Resource of the Day:
You ever notice how all the YouTube beauty gurus are always raving the latest and greatest product roll-outs? It’s pretty rare to encounter a beauty review or tutorial video that really praises those products that have been around for years. So when I encounter a YouTuber who embraces oldy but goodies, I get excited and want to share it. Check out this full talk-thru tutorial as Emily Noel discusses (and demos) her favorite all-time drugstore products. Take notes because the products she recommends are excellent and bound to save you some money!

Check Out These Great Recipes from the (HealthGrove) Top 30 Foods for Beauty Series:
Whole30-Compliant Sloppy Joes on Sweet Potato Toasts
Super Simple & Sumptuous Sweet Potatoes
Stupid Easy Paleo Cran-Cherry Sauce #WHOLE30 #Vegan #Raw
QUICK & EASY BEAUTIFYING PAPAYA SALAD #WHOLE30 #PALEO #VEGAN
Presto Peachy Lime Vinaigrette #WHOLE30-compliant #Vegan #Paleo #Raw
Split Second Strawberry Vinaigrette #WHOLE30 Compliant (#raw, #paleo & #vegan)
Fix-It-And-Forget-It: Simply Beautiful Southern Greens Crockpot #WHOLE30 Compliant
Quick & Easy Paleo Lemon Garlic Salad Dressing #WHOLE30 Compliant
Chicken Tri-Almandine Casserole
WHOLE30 Stuffed Zucchini 2 Ways
Easy Cheezy Chicken & Broccoli Soup with Crispy Potato Croutons

Whole30-Compliant Sloppy Joes on Sweet Potato Toasts

Beautiful * Deliciously Sloppy Joes

Beautiful + Deliciously Sloppy Joes

I’m really excited to share today’s recipe with you, for several reasons – primarily because my family loves this meal so much. Since a happy and healthy family is my #1 cooking goal, this one is a big win in my book. It’s also a ‘win’ because Hubs loves (LOVES) sloppy joes, so I made them often especially in the beginning of our marriage. But I never felt good about serving such a highly-processed, sugar-laden food. About a year ago, I began making my own sloppy joe / BBQ sauce using ketchup, maple syrup, some vinegar, spices, etc. I felt a little better about that, but in the back of mind, I knew that commercially available ketchups are loaded with high fructose corn syrup (HFCS) and added sugars. Because of that, we all but gave up on ever eating sloppy joes again, especially during and after we did the #Whole30 this past April (2016). So, I’m really pleased that this recipe (which includes no ketchup, maple syrup, HFCS or added sugars beyond a few dates and pure apple juice, which are perfectly #Whole30 acceptable when used in moderation) allows us to one again enjoy this favorite and fun meal without regrets.

The magic is in the BBQ sauce. It’s quick and very easy to make. It’s great for basting chicken, beef, pork or any other standard BBQ sauce application you may have. AND it includes a secret (healthy+beautifying) ingredient.

Pumpkin - It's More than a Pie Filling!

Pumpkin – It’s More than a Pie Filling!

For the past few months, I’ve been posting a series of #Whole30-compliant, paleo-correct recipes featuring the ingredients identified by a recent HealthGrove study as the best foods for beautiful skin and hair. And Number 13 on the HealthGrove list is that fall favorite – PUMPKIN.  Thanks to the miracle of modern technology (i.e. canning), pumpkin is now available year-round. It’s a great source of Vitamin A (in the form of beta carotene), potassium and fiber. (For more detail, check out this nutrition summary from HealthGrove.). And, pumpkin is a great way to add sweetness to a recipe without sugar, HFCS or other sweeteners not approved for #Whole30. Pumpkin is also the “secret ingredient” in this recipe, and I can almost guarantee your family will never guess it’s in the sauce. If you’ve missed any of the previous recipes in this series, check out the list and links below. And as always, if you have #Whole30 questions, need advice or support to complete your #Whole30 or just wanna brush up on the rules and recommendations, I encourage you to check out the Whole30 website and specifically the Whole30 101 pages.

INGREDIENTS:
For ground meat –
• 1 lb. lean ground beef, bison or turkey breast (I used 97% lean ground turkey)
• 1+½ tsp. salt
• 1 Tbsp. coconut or avocado oil

Perfectly Paleo and Whole30-compliant BBQ Sauce

Perfectly Paleo and Whole30-compliant BBQ Sauce


For Sweet Smoky BBQ Sauce –
• 6 dates soaked overnight in ½ cup filtered water
• 6 oz. can tomato paste
• ½ cup no-sugar-added applesauce, organic if possible
• ½ cup pure canned pumpkin (NOT canned pumpkin pie mix)
• ½ cup homemade or organic ready-made chicken broth
• ¾ cup 100% pure apple juice
• ¼ cup apple cider vinegar
• 2 tsp. Celtic sea salt
• ½ Tbsp. liquid smoke
• 1 tsp. spicy mustard (NOT Dijon mustard if doing #Whole30)
• ¼ tsp. garlic powder (or 1 whole garlic clove)
• dash ground allspice

For the Sweet Potato Toasts –
• 2 large or 3 medium sweet potatoes, peeled
• 2 Tbsp. coconut or avocado oil, divided
• ¾ tsp. Celtic sea salt, divided
• Sprinkling garlic powder
• Dash ground allspice

Sweet Potato Toasts

Sweet Potato Toasts

NECESSARY HARDWARE:
• Blender or food processor
• Measuring cups + spoons
• Large frying pan or skillet (preferably nonstick)
• Toaster Oven (helpful but non-essential)
• Small baking pan lined with aluminum foil or parchment paper

INSTRUCTIONS:
1. Prepare BBQ sauce place soaked dates AND soaking water into canister of powerful blender or food processor fitted with S blade, along with all other sauce ingredients. Cover blender or food processor and pulse on LOW setting for about 1 minute. Then blend/process sauce on HIGH setting until the sauce is thoroughly blended and very smooth.
2. Taste sauce to test seasonings and adjust if necessary. Transfer sauce to a large jar or pitcher with lid. Cover and place BBQ sauce in refrigerator. BBQ sauce will keep covered in refrigerator for up to 1 week.
3. Brown ground meat in a 1 Tbsp. oil (not necessary if using higher fat meat, such as 85% lean ground beef) in a large (preferably non-stick) pan or skillet over  MEDIUM-HIGH (level 7) heat. Sprinkle the meat with 1.5 tsp. seal salt and stir frequently while browning to break up the meat into smallish pieces or chunks. Drain meat if necessary. When meat has been browned (and drained if necessary), turn off the heat and cover the pan.
4. Take BBQ sauce from refrigerator and pour about ¾ of the sauce over ground turkey. Stir well to combine and recover pan or skillet.
NOTE: Store remaining BBQ sauce in refrigerator. You can serve Sloppy Joes with the extra BBQ sauce or keep it for another use.
5. Turn skillet or stove to MEDIUM and cook mixture covered until sauce begins to simmer. Then reduce heat to LOW. Cook mixture on LOW for about 30 minutes while preparing sweet potato toasts.
6.Prepare Sweet Potato Toasts as follows: Slice peeled sweet potato length-wise into 1/8” slices. Cover a small baking pan with aluminum foil or parchment paper. Then pour 1 Tbsp. oil onto pan and sprinkle pan with ¼ tsp. sea salt. Place sweet potato slices in a single layer on pan. Drizzle remaining Tbsp. oil over the sweet potato slices. Then sprinkle slices with remaining 1/2 tsp. salt, garlic powder and dash of ground allspice.
7. If baking sweet potato toasts in full-size oven, preheat to 400°F (204°C) (if you’re using a toaster oven, there’s no need to preheat). Bake sweet potatoes at 400°F (204°C) for about 20 minutes. After 20 minutes, remove toasts from oven and flip each toast over. Return toasts to oven for about 5-10 minutes, again at 400°F (204°C). Check on the toasts often because they get really dark quickly.
N.B. – If you need to cook the Sloppy Joe mixture for longer than 30 minutes (i.e. to attend to other tasks), that’s no problem. Just follow steps 2-5 above, then turn stove or skillet setting lowest heat setting. Then a few minutes before serving, add another 1/2 cup pure (no-sugar-added) apple juice and a pinch more sea salt. Stir well and keep mixture on LOW until serving.
~ Makes 4 dinner-sized servings
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Serving Suggestions:
As always, I recommend serving these “sandwiches” along side a nice tossed salad of mixed greens, with a little fresh maybe or nuts tossed in, or crisply fried+crumbled #Whole30-compliant bacon. Some sort of cooked green vegetable side also works nicely (if you’re not as salad-crazy as me). I served these along side steamed green beans almandine (as pictured above) and tossed salads. But other great side options include:  Crispy Fried Sprouts or Crispy Coconut Roasted Green Beans or your own preferred veggie side are all great options. A final note, if you’re not interested in making the sweet potato toasts, you can also serve the mixture on large romaine lettuce leaf “boats” for an open-faced style sandwich. That’s actually my favorite way to eat these.

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The cool crisp lettuce is such a great counterpoint to the sweet, tangy BBQ sauce and warm meat filling.

Wisdom for the Day:
“⌊God has sent me⌋ to provide for all those who grieve in Zion, to give them crowns instead of ashes, the oil of joy instead of ⌊tears of⌋ grief, and clothes of praise instead of a spirit of weakness. They will be called Oaks of Righteousness, the Plantings of the LORD, so that he might display his glory.” ~Isaiah 61:3 (God’s Word Translation) Read more here.

Beauty Resource of the Day:
I often share Tati Westbrook’s videos because I think she’s so adorable and relatable. This Strobing Tutorial is one of my current favs. Strobing is prettier, easier and more natural-looking than that harsh contouring trend of a few years ago. Here Tati demystifies the technique (REALLY important for me and my novice-level makeup skills) and steps you through how-to strobe using a balanced mix of both drug-store and high-end products. Enjoy that summer glow!

Check Out These Great Recipes from the (HealthGrove) Top 30 Foods for Beauty Series:
Super Simple & Sumptuous Sweet Potatoes
Stupid Easy Paleo Cran-Cherry Sauce #WHOLE30 #Vegan #Raw
QUICK & EASY BEAUTIFYING PAPAYA SALAD #WHOLE30 #PALEO #VEGAN
Presto Peachy Lime Vinaigrette #WHOLE30-compliant #Vegan #Paleo #Raw
Split Second Strawberry Vinaigrette #WHOLE30 Compliant (#raw, #paleo & #vegan)
Fix-It-And-Forget-It: Simply Beautiful Southern Greens Crockpot #WHOLE30 Compliant
Quick & Easy Paleo Lemon Garlic Salad Dressing #WHOLE30 Compliant
Chicken Tri-Almandine Casserole
WHOLE30 Stuffed Zucchini 2 Ways
Easy Cheezy Chicken & Broccoli Soup with Crispy Potato Croutons

The Amazing Anti-Aging Power of Collagen Part 2 – Beautifying Beverage Recipes

I recently posted a lengthy article on the evidence supporting supplementation with hydrolyzed collagen + hyaluronic acid (HA) + Vitamin C – a combo of supplements that when taken together have been proven to reduce skin wrinkling, improve skin elasticity and increase skin’s overall hydration (think plumping) levels. You can check out that post here. The basic idea is that several studies have proven that consumption of a hydrolyzed collagen powder in conjunction with daily hyaluronic acid and Vitamin C supplementation can significantly increase your skin’s hydration levels, improve its elasticity and decrease wrinkles. Pretty exciting stuff! Check that post for full research detail and product recommendations.

A Bevy of Beautifying Collagens

A Bevy of Beautifying Collagens + Great Lakes Pure Unflavored Gelatin

There are a number of quality hydrolyzed collagen products available nowadays. The 3 I like best are California Gold Nutrition CollagenUp; NeoCell’s Super Collagen; and Great Lakes Gelatin brand Collagen Hydrolysate Kosher Unflavored Beef powderGreat Lakes Gelatin brand also produces 2 other collagen supplement options – these awesome Collagen Hydrolysate Convenience Packs and these nifty little Collagen Endurance Plus packets. The latter product includes 100% of RDA for all B Vitamins as well as 100mg. of Vitamin C per serving (packet). However,  the Collagen Endurance Plus products do have some added sucrose, so this option would not be appropriate for folks actively doing #WHOLE30.

The following recipes combine hydrolyzed collagen and other superfood ingredients into enjoyable, yummy-tasting beverages. I try to drink 2-3 collagen beverages per day. Experiment with these recipes and let me know (in the comments) if you have other collagen recipes you love!

1. Get Glowing Green Tea
I’ve written previously about green tea and the evidence supporting its status as a superfood. I was recently alerted to this fantastic, and quite compelling article detailing the 15 health benefits of green tea and the science behind them. So if you (like me) enjoy geeking out on the science of nutraceuticals and health foods, be sure to check it out!

This recipe is really tasty and helps ensure I meet my daily green tea quota. The secret is the cranberry juice and added super fruit powder (in this case Navitas Naturals Organic Pomegranate Powder) which provide both a sweet-tart flavor and added Vitamin C which, along with supplemental hyaluronic acid, are key to helping your body assimilate the collagen. Think of them as a power booster for the collagen protein, and they happen to taste great.

IMG_4104

IMG_4130

Ingredients:
• 1 sachet plain or fruit-flavored green tea + 8oz. pure filtered or distilled water
• 1 scoop (about 1 Tbsp.) hydrolyzed collagen supplement (see this list for recommended hydrolyzed collagen options)*
• 1-3 tsp. powdered super fruit Vitamin C supplement (I used about 2 tsp. Navitas Naturals Organic Pomegranate Powder) or preferred capsule Vitamin C. (I like Pure Radiance C Veggie Caps .)
• Cinnamon stick for garnish

Hardware:
• Microwave or tea pot
• Measuring cups + spoons
• Mug

IMG_4129

Makes 1 yummy serving.

Process:
1. Brew tea using 6 oz. filtered or distilled water per sachet. Allow tea to steep at least 5 minutes before removing sachet.
2. At this point, I like to reheat the tea for a few seconds on HIGH in my microwave because I dislike lukewarm tea, but that’s totally optional. Remove and discard green tea sachet.
3. Stir 1 scoop (Tbsp.) hydrolyzed collagen into hot tea. Continue stirring gently until collagen is completely dissolved.
4. Add desired amount (I recommend 1/2 cup) of pure unsweetened cranberry juice, powdered fruit supplement and garnish with a cinnamon stick if desired. You can add sweetener to this tea, but I find it doesn’t need it with the fruit juice and pomegranate powder. You could add a pinch of stevia if you want it a bit sweeter. But stevia is not permitted during #whole30.*** (See comment below.)

***Stevia and all other natural or artificial sweeteners (with the exception of pure, no-sugar-added juice) are not permitted during #WHOLE30. For a complete list of #WHOLE30 program do’s and don’ts as well as answers to just about any and all #WHOLE30 questions you may have, I highly recommend you check out the program rules here and other resources available at WHOLE30’s website to educate yourself prior to beginning your own WHOLE30 journey or anytime you have questions or need some support (the Facebook and Twitter feeds are tremendous sources of encouragement and support).

2. Prettier Me Mocha
IMG_2171
This recipe is essentially my #WHOLE30 Bullet-Proof Coffee with collagen. It’s also very similar to the original recipe from The Coconut Mama, located here. But lately, I’ve been really enjoying the deliciously creamy and #WHOLE30 approved Nut Pods Original Unsweetened Coffee Creamer. BTW, I’ve also tried their Unsweetened French Vanilla-flavored Coffee Creamer and love it too! Nut Pods are great for those times when I need some coffee but don’t wanna risk waking the baby by running the Nutribullet. I highly recommend Nut Pods!

Ingredients:
• 8 oz. freshly brewed black coffee, preferably organic
• 1-2 scoops (1-2 Tbsp.) powdered hydrolyzed collagen + Hyaluronic acid + Vitamin C (e.g. California Gold Nutrition CollagenUp)
• 1-2 Tbsp. pure (unsweetened) cocoa/cacao powder (I like this one from Nativas Naturals)
• 1 Tbsp. extra virgin coconut oil or 2 Tbsp. Nut Pods Original Unsweetened Dairy-free Coffee Creamer
• dash cinnamon or nutmeg (if desired)
• pinch pure Stevia (optional, don’t use if doing #WHOLE30, see comment above)***

Hardware:
• Blender
• Mug
• Measuring spoons

Process:
1. Brew coffee using 6-8 oz. filtered or distilled water.
2. While coffee is still very hot, carefully pour into blender canister along with all other ingredients and stir briefly until collagen is dissolved. Place canister on blender base and cover with lid.
IMG_2172 3. Blend mixture for a few seconds on HIGH until frothy.
4. Pour into a large mug. Adjust seasoning/sweeteners to taste if desired. But remember, sweeteners of all kinds (including naturally-derived ones like Stevia, maple syrup and honey) are not permitted during #WHOLE30. For a complete list of #WHOLE30 program rules, check out the program rules here and resource links listed in comment above.***
N.B. This recipe can be made without use of blender if using Nut Pods Creamer instead of coconut oil. But even when using Nut Pods creamer, I still like to give my collagen coffee beverages a quick whir in the blender to ensure everything is well-combined and frothy.
Makes 1 Serving.

3. Skin-Loving Bone Broth Beverage

IMG_4077
This warm, savory drink is incredibly soothing and satisfying. It’s a terrific afternoon pick-me-up for tired mommies (like me)! The protein helps tide me over until dinner and the vegetable juice provides some extra Vitamin C + Potassium. You could use store-bought broth, provided it doesn’t contain any sulfites, MSG or other nasty additives. If you’re new to making bone broth, you can read up on the process and find some easy+delicious recipes from Paleo Leap here and The Wellness Mama here.
V8 Bone Broth Beverage Ingredients with CommentIngredients:
• 1 cup homemade bone broth
• 2 scoops (about 2 Tbsp.) hydrolyzed collagen + Hyaluronic acid + Vitamin C (e.g. (e.g. California Gold Nutrition CollagenUp or your preferred hydrolyzed collagen powder + Vitamin C + Hyaluronic Acid supplements) or 2 scoops (2 Tbsp.) of Great Lakes Gelatin brand Collagen Hydrolysate (be sure to take your daily hyaluronic acid supplement and at least 100mg. Vitamin C along with this broth)
• ½ cup unsweetened, low sodium tomato juice cocktail (e.g. V8 Original Low Sodium Vegetable Juice)
• 1 Tbsp. freshly-squeezed lemon juice (optional)
• 1 tsp. hydrolyzed gelatin (optional)
• Salt & pepper to taste

Hardware:
• Microwave
• Measuring cups
• Large Mug

Process:
1. Gently heat bone broth in microwave or on stovetop until a little hotter than desired temperature.
2. Remove from heat, and gently stir in 1 scoop hydrolyzed collagen and 1 tsp. gelatin (if using), continuing to stir until collagen + gelatin are completely dissolved.
3. Next carefully pour broth mixture into large mug. Then add the vegetable juice and (if desired) lemon juice.
4. Taste for seasonings, adjusting as needed.
Makes 1 Serving.

4. Make Me Younger Choco-Almond Smoothie

Thick, creamy and full of chocolatey, nutty deliciousness - this shake is my favorite way to enjoy collagen and satisfy my sweet tooth (teeth)

Thick, creamy and full of chocolatey, nutty deliciousness – this smoothie is my favorite way to enjoy collagen and satisfy my sweet tooth (ok my sweet teeth)

This is my current favorite lunch. I can make it quickly and drink it while chasing after my 9-month old daughter who is now constantly in motion. Containing several super star foods from the HealthGrove list of top 30 foods for beautiful skin and hair, this shake is thick, creamy and delicious! The spinach provides a hefty dose of nutrition including Folate, Magnesium, Potassium and Vitamins A, C, E, B2 & K. Read more about spinach here. The almond butter imparts a yummy nutty flavor that goes so well with the cocoa. Almonds also provide more Vitamin E antioxidants, some extra protein and healthy fat (thereby boosting the satiety factor of this shake). Read more about almonds’ nutrient values here.

IMG_4106

Ingredients:
• 3 soaked dates (Soak in filtered water about 1 hour. Be sure the dates you use are free of sulfites if doing #WHOLE30)
• 8 oz. homemade almond or coconut milk
• 2 scoops (about 2 Tbsp.) powdered hydrolyzed collagen + Hyaluronic acid + Vitamin C (e.g. California Gold Nutrition CollagenUp ) or preferred hydrolyzed collagen powder + hyaluronic acid supplements + Vitamin C
• 2 cups loosely packed fresh baby spinach leaves
• 2 Tbsp. pure (unsweetened) cocoa/cacao powder (I like this one from Nativas Naturals )
• pinch salt
• 2 Tbsp. #whole30-compliant or paleo-correct almond butter (i.e. without any added sugars or sweeteners)
• 1 tsp. hydrolyzed gelatin, e.g. Great Lakes Gelatin Unflavored dissolved in 2 Tbsp. warm filtered water (optional but helps make shake thicker and more creamy)
• 1 cup ice cubes (optional, I add ice to thicken the shake and make it more like ice cream)
• pinch pure Stevia extract (optional and can be substituted for soaked dates if you’re watching your carbs but, do not use if actively doing #WHOLE30, see comment above)***

Hardware:
• Blender (I used this NutriBullet Pro 900 model, but a Vitamix or similar strong blender will work well too)
• 2 Freezer-safe mugs or jars with lid
• Measuring cups + spoons

Process:
1. If using gelatin, stir into 2 Tbsp. filtered water and allow to sit for a few (3-4) minutes. Combine milk and collagen in blender canister and whisk briefly with a fork until collagen mostly dissolves (there will still be a few collagen “lumps” but that’s okay).

Spinach is a superfood too, providing Magnesium, Potassium, Folate & Vitamins A, C, E & K

Spinach is a superfood too, providing Magnesium, Potassium, Folate & Vitamins A, C, E & K

2. Put spinach into blender canister then pour in milk+collagen mixture into blender along with all other ingredients.
3. Place canister on blender base. Cover with lid and blend mixture for a few seconds on HIGH until frothy.
4. Pour into 2 freezer-safe mug or jars with lid. Freeze for about 1 hour or enjoy immediately.
Makes 2 Servings or 1 Large Meal-sized Shake
Remember, sweeteners of all kinds (including natural ones like Stevia) are not permitted during #WHOLE30. For a complete list of #WHOLE30 program rules, check out the program rules here and resource links listed in comment above.***
N.B. If you don’t have access to homemade nut milk, you can substitute ½ cup Nut Pods Original (or flavored) Unsweetened Coffee Creamer + ½ cup filtered water. Stir briefly to combine creamer and water. Then add collagen and proceed as above.
Makes 1-2 servings.
BTW: Don’t be dissuaded by the slightly greenish color of this shakes. It’s delicious and Hubs swears “it’s as good any ice cream!” I like to save half this recipe and keep in the freezer until after dinner. It’s the perfect dessert.

Beauty Resource of the Day:
This video from Emily Noel of Beauty Broadcast is fantastic in content and simplicity.
I LOVE tip #3! It’s one of those “why didn’t I think of that?” kind of tips. I’m hoping this tip “changes my makeup world” too! Thanks as always Emily 🙂

Wisdom for the Day:
Loyalty makes a person attractive. It is better to be poor than dishonest. ~Proverbs 19:22 (NLT)
Read more here.

If you’re interested in checking out the scientific evidence supporting the effectiveness of hydrolyzed collagen ingestion for wrinkle reduction and increased skin hydration, check out this DBW post detailing research & evidence supporting Hydrolyzed Collagen Combo Supplements for Younger-Looking Skin. And if you wanna delve deeper into the research, check out these scientific articles and helpful collagen info sites:
1. Borumand & Sibilla S. Effects of a nutritional supplement containing collagen peptides on skin elasticity, hydration and wrinkles, 2015. Journal of Medical Nutrition and Nutraceuticals; 4(1), 47-53. Online full text article link.
2. Ohara H, Ito K, Iida H, Matsumoto H. Improvement in the moisture content of the stratum corneum following 4 weeks of collagen hydrolysate ingestion. Nippon Shokuhin Kogaku Kaishi 2009; 56: 137-45. Online link to abstract here.
3. Matsumoto H, Ohara H, Ito K, Nakamura Y, Takahashi S. Clinical effect of fish type I collagen hydrolysate on
skin properties. ITE Lett Batteries New Technol Med 2006; 7:386-390. Full text unavailable. See other cited article links (above and below) for summary of this study.
4. Sibilla S, Godfrey M, Brewer S, Budh-Raja A, Genovese L. An Overview of the Beneficial Effects of Hydrolysed Collagen as a Nutraceutical on Skin Properties: Scientific Background and Clinical Studies. The Open Nutraceuticals Journal 2015; 8: 29-42. Online full text article available here.
5. Dr. Tim O’Shea of The Doctor Within on Hydrolyzed Collagen Supplementation. Link here.
6. All About Gelatin & Collagen from Paleo Leap.
7. And you’ll want to check out this list of Studies on Collagen Supplementation from Collagen Complete.

An Anti-Aging Elixir – Yes It Does Exist!!!

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We all know it’s important to take care of our skin as we age – to remove makeup every night; to always (ALWAYS) apply broad spectrum sunscreen with a rating of at least SPF30 regardless of the season or time of year; and to use other topical skin-beneficial ingredients like antioxidant serums, retinoid creams, and the like. But when it comes to skin health, what we put into our bodies is just as important as the lotions and potions we apply to the skin. For healthy youthful skin, experts recommend drinking lots of pure water, staying away from too much sugar, avoiding cigarette smoke, eating foods rich in Omega-3 fatty acids, and reducing/eliminating alcohol consumption.

But what if I told you there’s a nutritional drink scientifically proven to significantly decrease wrinkles (especially your deepest wrinkles); to improve your skin’s elasticity; and to increase your skin’s overall hydration levels? Would you be interested? Turns out such a miraculous concoction does exist.

The foundation for this anti-aging cocktail is collagen. In humans collagen is a key component of the skin, hair and nails and makes up nearly 30% of our bodies’ protein composition (Borumand & Sevilla). Sadly, collagen production decreases as we age, causing a number of common aging complaints – wrinkles, sagging skin and loss of skin tone and elasticity. Recent technical advances have produced a supplemental form of collagen that, when consumed in conjunction with certain other key nutrients, effectively combats age-related collagen loss and associated skin concerns.

A Bevy of Beautifying Collagens

A Bevy of Beautifying Collagens

What Is Collagen?
Supplemental collagen is closely related to gelatin, but it’s chemically different from the gelatin (this ain’t your grandmother’s JELL-O) you’ve eaten in the past. The differences between gelatin and collagen can get pretty technical, so I’d encourage you to check out this article from Dr. O’Shea at The Doctor Within, as well as this excellent summary from Paleo Leap for more detail. The basic idea is that the protein components (amino acids) and peptides in gelatin must undergo additional processing to break down those components into forms more readily absorbed by humans’ digestive tracts, i.e. to break down the proteins into forms our bodies can actually digest and use to strengthen skin, hair and nails. The specific additional processing is known as hydrolysis and results in “hydrolyzed collagen,” also known as “collagen hydrolysate.”

But Haven’t Gelatin Supplements Been around Forever?
You may have seen gelatin tabs or powder gelatin supplements in stores. They’ve been around for a while. But researchers say those old-school gelatin capsules and supplements are all but worthless. That’s because the body isn’t able to break down those gelatin proteins to create the necessary building blocks for stronger hair and nail structures. N.B. Our hunter-gatherer ancestors often consumed the skin, bones and connective tissues of wild or free-range meats and fish. These sources do provide collagen more readily digested and assimilated by the human body. However, most modern diets do not include sufficient amounts of these food sources of usable collagen. Therefore supplementation is recommended. So #paleo diet folks and #whole30 fans alike can rest assured that hydrolyzed collagen supplementation is completely compliant with their chosen food regimens.

According to Borumand & Sibilla (2015), previous “oral (collagen/gelatin) treatments for skin aging have been unsuccessful due to their constituents being broken down by acid and enzymes in the gut; however several studies have shown that hydrolyzed collagen is absorbed in the gut and then delivered to skin and joints through the blood stream (see reference 1 below).” Researchers have also found that consuming hydrolyzed collagen along with oral hyaluronic acid and Vitamin C produces the best results and efficacy. Several recent studies have reported impressive wrinkle-reduction and skin hydrating results using a cocktail of supplemental hydrolyzed collagen, hyaluronic acid (HA) and Vitamin C. Borumand & Sibilla found that this combination resulted in 25-50% skin hydration levels among study participants. They also noted significant decrease in wrinkle depth among those receiving the hydrolyzed collagen+hyaluronic acid+Vitamin C cocktail. An earlier study by Ohara et al. (2009) using a combination collagen+HA+Vitamin C supplement produced similar results in terms of improved skin hydration and increased elasticity. But in this study, participants over age 30 displayed the most significant wrinkle-reduction results (see reference 2 below).

So the evidence definitely supports this combo of supplements for improving skin-related aging complaints. Perhaps you’re eager to try out these supplements for yourself. You’ll first need to decide which hydrolyzed collagen, HA and Vitamin C option or options are best for you. I have listed some options for each below. Where possible, I’ve included comments based on my own experimentation with these products. I should note that no evidence has been found indicating any negative side effects from collagen supplementation. I personally have a pretty delicate system. There’s lots of things I cannot take, but I’ve never had any problems or side effects from the collagen, HA and superfood C products I’ve tried. Nevertheless, we are all different. You may respond more favorably to one brand of hydrolyzed collagen (or HA or C) over others. It may take some experimentation to discover the best combo for you. Here are some options to consider.

Hydrolyzed Collagen Supplements

Reserveage Organics Collagen Replenish (for $15.79 for just 2.75 oz.) provides 2,500 mg. of hydrolyzed collagen + 20 mg. of hyaluronic acid and 60 mg. of Vitamin C (ascorbic acid). This one is pretty pricey compared to other hydrolyzed collagen options below but earns points for convenience by combining all 3 necessary supplements into one powder form. Screen Shot 2016-07-22 at 1.24.55 PM

California Gold Nutrition CollagenUp ($12.95) contains 60 mg. each of hyaluronic acid and Vitamin C along with 5,000 mg. of hydrolyzed collagen (from fish). This product is odorless and tasteless in every beverage I’ve tried. It does require a bit more stirring to dissolve (compared to the NeoCell Super Collagen below).

California Gold Nutrition CollagenUp 5000

California Gold Nutrition CollagenUp 5000

NeoCell’s Super Powder Collagen ($10.84 for 7 oz.) provides a whopping 6,600 mg. of hydrolyzed collagen. But it doesn’t include added Vitamin C or hyaluronic acid, so you’ll need to find those from other sources. N.B. NeoCell produces and recommends their own hyaluronic acid, but I suspect any well-made HA will work in conjunction with the NeoCell Super Powder Collagen. IMG_3990

• Last but definitely not least, Great Lakes Gelatin Co., Collagen Hydrolysate, Collagen Joint Care, is available from Amazon and iHerb along with other online sources. Price varies from $21-25 (generally around $23) / 16 oz. This amazing collagen product is odorless and tasteless (some reviewers report it has a slightly “meaty” flavor), dissolves quickly in hot, warm or cold liquids and offers pure hydrolyzed beef collagen – 6,000 mg. (6 grams) per Tablespoon. It’s worth noting that one (male) iHerb reviewer actually described this collagen as “better than Botox.” See that review here. Now that’s my kinda supplement!!!

Great Lakes Gelatin Brand Collagen Hydrolysate

Great Lakes Gelatin Brand Collagen Hydrolysate

 

Hyaluronic Acid Supplements
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Vitamin Shoppe brand makes a terrific hyaluronic acid product, Injuv Hyaluronic Acid 140 mg. I’ve used and enjoyed this product without any negative side effects. It has a very high level of hyaluronic acid per (2 gel-tab) dose, providing 140mg. relative to most other HA supplements, most of which provide no more than 100mg. of HA per dose. And because it’s Vitamin Shoppe brand, you’re sometimes able to get discounted prices for this product, especially if you’re a loyal Shoppe buyer.

Neocell’s Hyaluronic Acid, Nature’s Moisturizer product provides 100mg. of HA per 2 capsule dose ($19 for 60 capsules). This one is reasonably priced and is another great HA option.

Superfood Vitamin C Sources

My Current Fav Superfood Vitamin C Source

My Current Fav Superfood Vitamin C Source

Back in the day, the options available for Vitamin C supplementation were all lab-generated (often synthetically created) pills and sugary Vitamin C chewables. One problem with these options was the “GI distress” many people suffered when taking more than 1,000 mg. (1 gram) of Vitamin C per day. Next came Vitamin C Ester, highly touted by such skin/beauty gurus as Dr. Nicholas Perricone (of PBS and Perricone Prescription fame) who has been a big proponent of Vitamin C Ester, a different version lab-created C option. Some people claim Vitamin C Ester results in less digestive upset than traditional Vitamin C. However, several exerts (references here and here) state that Vitamin C Ester is chemically so different from the form readily recognized by the human body that it is less effective (than say Ascorbic Acid).

In the past few years another, more natural Vitamin C options have become widely available – C supplementation through consumption of concentrated essences of so-called “superfoods,” such as pomegranate, Camu Camu, acerola and others. These sources of Vitamin C are reportedly the most readily used by the human body and are the least likely to cause digestive side effectives (reference here). Hooray! Finally an answer to the C debate. There are some excellent “superfood” supplement options available to help you meet your Vitamin C needs. Here are a few to consider.

Navitas Naturals, Organic, Pomegranate Powder (pictured above) – Tart and sweet this bright orange powder dissolves quickly in liquids and imparts a nice pomegranate flavor. Just 1 Tbsp. of this powder provides 130% of your (adult) RDA for Vitamin C. And it’s certified organic, raw, kosher, gluten-free and non-GMO. Navitas claims this product provides a, “potent source of naturally occurring phytonutrients and superior antioxidants like polyphenols, ellagic acid, tannins and anthocyanins. When consumed, these compounds are strong free-radical fighters, providing added protection against cellular damage.” I like this supplement a lot. This is what I used in the Get Glowing Green Tea recipe which will be posted separately along with a few other collagen+HA+C beverage recipes.

Sunfood, Raw Organic Camu Camu Powder – This powdered concentrated raw powdered essence of the Amazonian super fruit, Camu Camu provides more than 250% of an adult’s RDA for Vitamin C in just 1 tiny teaspoon. Sunfood claims this product is manufactured in a special way that “preserves the abundance of Vitamin C in the Camu fruit.”

Navitas Naturals also makes an organic, raw Camu Camu powder supplement that boasts an almost too-good-to-be-true 1180% RDA for Vitamin C in just 1 teaspoon! The reviews for this product and the Sunfood version state pretty consistently that both companies’ Camu powdered supplements taste pretty bitter; though the Sunfood version seems to be less bitter (it also provides less Vitamin C).

• You may prefer to take your super fruit supplement in capsule form. If so, this product, Pure Radiance C Veggie Caps from The Synergy Company ($22.34 for 90 caps) is a great option. Based on The Synergy Company’s “proprietary blend of all whole food extracts,” including Camu Camu berry extract, manioc root, acerola berry extract, among others, just 1 of these capsules provides 200% of the RDA for Vitamin C as well as several naturally occurring co-factors and other antioxidants.

As stated above, I will soon be posting several beautifying and anti-aging “cocktail” recipes using this combination of nutrients. So be on the lookout for that! In the meantime, do some shopping. Find the right hydrolyzed collagen, hyaluronic acid and Vitamin C supplements for you! I encourage you to check out the referenced articles below if you’d like to some more research on this anti-aging combo for yourself. And if you’re interested in reading about my preferred form of topical hyaluronic acid, be sure to check out this post.

Beauty Resource for the Day:
Time to identify and correct some possible beauty mistakes you may be (unknowingly) making.
Check out this list of 20 frequently-violated beauty rules from Listotic.
P.S. I’m totally guilty of #3! Guess it’s time to change my sleeping habits too…☹

Wisdom for the Day:
“If you faithfully obey the commands that I’m giving you today, love the Lord your God, and serve him with all your heart and with all your soul, 14 I will send rain on your land at the right time, both in the fall and in the spring. Then you will gather your own grain, new wine, and olive oil. 15 I will provide grass in the fields for your animals, and you will be able to eat all you want.” ~Deuteronomy 11:13-15 (God’s Word Translation)
Read more here.

Referenced Article and Links for Further Reading:
If you’re interested in checking out the scientific evidence supporting the effectiveness of hydrolyzed collagen ingestion for wrinkle reduction and increased skin hydration, below are some citations for studies (referenced above) Hydrolyzed Collagen Consumption for Skin:
1. Effects of a nutritional supplement containing collagen peptides on skin elasticity, hydration and wrinkles (2015). Borumand & Sibilla S. Journal of Medical Nutrition and Nutraceuticals; 4(1), 47-53. Online full text article link.
2. Ohara H, Ito K, Iida H, Matsumoto H. Improvement in the moisture content of the stratum corneum following 4 weeks of collagen hydrolysate ingestion. Nippon Shokuhin Kogaku Kaishi 2009; 56: 137-45. Online link to abstract here.
3. Matsumoto H, Ohara H, Ito K, Nakamura Y, Takahashi S. Clinical effect of fish type I collagen hydrolysate on
skin properties. ITE Lett Batteries New Technol Med 2006; 7:386-390. Full text unavailable. See other cited article links (above and below) for summary of this study.
4. Sibilla S, Godfrey M, Brewer S, Budh-Raja A, Genovese L. An Overview of the Beneficial Effects of Hydrolysed Collagen as a Nutraceutical on Skin Properties: Scientific Background and Clinical Studies. The Open Nutraceuticals Journal 2015; 8: 29-42. Online full text article available here.
5. Dr. Tim O’Shea of The Doctor Within on Hydrolyzed Collagen Supplementation. Link here.
6. All About Gelatin & Collagen from Paleo Leap.
7. And you’ll want to check out this list of Studies on Collagen Supplementation from Collagen Complete.

Stupid Easy Paleo Cran-Berry Sauce #WHOLE30 #Vegan #Raw

Stupid Easy Paleo Cran-Cherry Sauce

Stupid Easy Paleo Cran-Cherry Sauce

Today’s recipe continues our series of recipes based on a the HealthGrove study identifying the top 30 foods for beautiful skin and hair. In case you’ve missed any of the previous recipes from the series, you can find links for each at the bottom of this page, so be sure to check those out. In order to avoid missing any future posts and recipes, be sure to subscribe to Daily Beauty Wisdom. It’s quick and easy, and  you’re guaranteed to never miss a new DBW post. Simply enter your email address in the “subscribe here” box to sign up. A few minutes later, you’ll receive a confirmation email. Click the “confirmation” button in the email, and you’re done. Easy as that.

And now, the news, er I mean, the recipe. Today’s recipe is an easy, quick-to-prepare sauce that can be used to jazz up desserts or meats. It makes a lovely sweet and tangy counterpoint when served as a dipping sauce for well-seasoned grilled poultry or pork. And it’s my preferred accompaniment for my Paleo Brownies available here. This sauce features the fantastic and beautifying ingredient – cranberry juice (food #27 from the HealthGrove list). In case you hadn’t noticed, cranberries are not just for Thanksgiving anymore. Cranberry juice, in particular, is everywhere! And for good reason, not only is is this sweet+tart juice healthy (with impressive levels of Vitamin C and potassium in every cup), it plays really nicely with other fruits. Apparently all the juice makers are onto this fact as well because there’s a seemingly endless variety of cranberry juice combos available on the juice aisles of every grocery and health food store, as noted here by the indescribably fabulous Brian Regan:

This recipe works equally well with both frozen pitted cherries or frozen (or fresh) blueberries. Just be sure the berries you select have ZERO added sugar. Both berries provide tons of beautifying nutrients. Dark, tart cherries are a great source of Vitamin C, a key antioxidant (read more about the skin beautifying effects of antioxidants like Vitamin C here) and tummy-filling fiber. While blueberries are a bona fide superfood! They also provide Vitamin C, more than a 1/3 of your daily Vitamin K requirements per serving along with several forms of phytonutrients. Phytonutrients are a group of good-for-you nutrients that include current beauty buzz-worthy antioxidants like quercitin, ferric acid and resveratol among others (Source1 and Source2).
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Ingredients:
• 5 dates, soaked at least 4 hours or overnight (see comment below)+++
• 12 oz. (about 2.5 cups) frozen unsweetened pitted cherries or unsweetened frozen blueberries, defrosted
• 1 cup pure (unsweetened) cranberry juice
• 1.5 Tbsp. chia seeds
• pinch iodized sea salt
• pinch ground allspice
• pinch pure Stevia extract, optional (do not use if doing #WHOLE30, see comment below)+++
• 1-2 Tbsp. lemon juice (optional)

+++When doing #WHOLE30, it’s very important you get into the habit of checking the ingredient lists of any foods you plan to eat or use when cooking. Many dried fruits (including certain brands of dates) are processed with sulfites which are also not permitted for consumption during #WHOLE30, so be sure to check the dates before you purchase/use them. Stevia and sweeteners of all kinds are also not permitted when doing #WHOLE30. For a complete list of #WHOLE30 program do’s and don’ts as well as answers to just about any #WHOLE30 questions you may have, I highly recommend you check out the program rules here and other resources available at WHOLE30’s website to educate yourself prior to beginning your own #WHOLE30 journey or whenever you have questions or need some support.

Hardware:
• Measuring cups + spoons
• Powerful blender or food processor (I used the Nutribullet Pro 900)
• A large spoon or spoonula
• Mason jar or other preferred storage receptacle with lid
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Process:
1. Drain dates and discard soaking liquid.
2. Place dates and all other ingredients into canister of blender or food processor. Place lid on canister and process on HIGH until sauce is very smooth and no chunks or pieces of ingredients are visible.
3. Remove lid and test for seasonings. Adjust to taste. You may want to add 1 Tbsp. or 2 of lemon juice (as noted below) if serving sauce with a savory dish. If you do adjust the seasonings, replace the lid and blend the sauce again briefly.
4. Then carefully (this will stain) pour sauce into a jar or bottle with a lid and cover. Store in refrigerator until ready to use.

Recipe Notes:
• This recipe makes about 2.5 cups of sauce.
• Sauce will keep for about 1 week in the refrigerator.
• I recommend adding 1-2 Tbsp. freshly squeezed lemon juice if you plan on using this as a sauce or dip for savory dishes.
• As mentioned above, this sauce is my preferred accompaniment for my Paleo Brownies seen below:

Stupid Easy Cran-Cherry Sauce #WHOLE30 #Paleo #Vegan #Raw Also pictured: DBW Paleo Brownie #Paleo #Vegan

Stupid Easy Cran-Cherry Sauce #WHOLE30 #Paleo #Vegan #Raw Also pictured: DBW Paleo Brownie #Paleo #Vegan

Wisdom for the Day:
I spend a lot of time and blog space here at DBW discussing things that will be tasty and pleasing to the tongue, but I don’t often acknowledge the power of the tongue. Words are powerful! The following Proverb reminds us that the things we say have the power to bring life or death.
The tongue has the power of life and death, and those who love to talk will have to eat their own words. ~Proverbs 18:21 (God’s Word Translation) Read more here.

Beauty Resource for the Day:
Ever hear dermatologists and other skin experts say you should reapply sunscreen every few hours, but think “okay but how the heck am I supposed to do that when I’ve already put my makeup on?” Well, Angie from Hot & Flashy has an answer, and a video tutorial, for that very question! Check it out as she enlightens us on the best ways to protect ourselves from the sun while maintaining previously applied cosmetics:

Check Out These Great Recipes from the (HealthGrove) Top 30 Foods for Beauty Series:
QUICK & EASY BEAUTIFYING PAPAYA SALAD #WHOLE30 #PALEO #VEGAN
Presto Peachy Lime Vinaigrette #WHOLE30-compliant #Vegan #Paleo #Raw
Split Second Strawberry Vinaigrette #WHOLE30 Compliant (#raw, #paleo & #vegan)
Fix-It-And-Forget-It: Simply Beautiful Southern Greens Crockpot #WHOLE30 Compliant
Quick & Easy Paleo Lemon Garlic Salad Dressing #WHOLE30 Compliant
Chicken Tri-Almandine Casserole
WHOLE30 Stuffed Zucchini 2 Ways
Easy Cheezy Chicken & Broccoli Soup with Crispy Potato Croutons

Thick & Creamy Asian-Style Blender Dressing #WHOLE30 #Vegan #Raw #Paleo

Screen Shot 2016-07-06 at 6.21.38 PM
Is it hot where you live? Because it’s REALLY hot and humid where we are! I didn’t really need another reason to serve salads every night with dinner. But, these long, summer days seem to make my family more willing to eat fresh crunchy greens and lettuce every night as long as they have a continuous supply of new and exciting (read homemade) dressings to jazz up said salads. This has presented me with something of a challenge because I’m still relatively new to dressing-making (if that’s a thing). And whenever I’m working on a new dressing, I always worry that I may experience a repeat of my great mayonnaise fiasco from our first #WHOLE30 journey in April. Fortunately, I’ve learned some reliable salad dressing-making tricks since then and have discovered some tasty salad topping recipes along the way (including Presto Peachy Lime Vinaigrette, the Split Second Strawberry Vinaigrette and Paleo Lemon Garlic Vinaigrette). My current favorite method for whipping up a quick and easy, thick and creamy dressing using healthy ingredients is to employ our trusty NutriBullet 900. I’ve discovered it’s practically foolproof. And I’d highly recommend investing in a NutriBullet or other high-powered blender (e.g. Vitamix) if you’re looking to transition from processed foods to making the majority your own foods (especially dressings and sauces) from scratch.
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Lately, we’ve been including a series of different fresh fruits in our nightly salads – everything from sweet seedless grapes to juicy local peaches to tangy pineapple and succulent papaya. The sweet juicy fruits and crisp greens seem to beckon for a saltier more robust dressing, something with garlic, citrus, and ginger; something interesting, with a kick. We haven’t consumed any soy products since completing #WHOLE30, but I still find myself craving something akin to a sweet teriyaki but creamier. Thank goodness for Coconut Aminos Sauce – the answer to my salty soy cravings!

Not only is this dressing soy-free, it also has a hefty dose of selenium thanks to the inclusion of Brazil nuts. The garlic and fresh ginger provide anti-inflammatory protection, and the citrus juices offer a nice hit of Vitamin C. Did I mention that the oils contribute antioxidant protection in the form of Vitamin E? It’s true. Those same extra virgin oils contain useful fatty acids that will help your body better assimilate all the valuable nutrients in the salad. This dressing is a health fest! It’s about 85-95% raw (depending on the oils you use). It’s vegan; suitable for those following a #paleo lifestyle; and is #whole30-compliant as well (provided you following the instructions in the comments below and always read ingredients and food labels). Most importantly, it’s yummy, and your family will love it!

N.B. this recipe makes about 2 cups (scant) of dressing and will become thicker as it sits in the fridge (due to the coconut oil). You will find that it becomes thin and spreadable again as soon as you spoon it out onto a salad. It pairs well with avocado or guacamole, fruits and nuts, Asian or Southwestern spices and a sprinkle of fresh herbs as shown here.

The finished product garnished with fresh cilantro

The finished product garnished with fresh cilantro

Ingredients:

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Assemble your ingredients in advance for super-speedy salad dressing-making success!

• 4 dates, soaked at least 4 hours (see comment below if doing #WHOLE30)+++
• 2 garlic cloves, peeled
• 6 whole Brazil nuts
• 1 tsp. iodized sea salt
• 1 tsp. spicy mustard (do NOT Dijon if doing #WHOLE30, see comment below)+++
• 1” knob peeled fresh ginger root, diced
• ¼ cup lime juice (I only had bottled available, but freshly squeezed is best)
• ¼ cup freshly squeezed lemon or orange juice (or more lime juice)
• 2-3 Tbsp. Coconut Secret Coconut Aminos Sauce
(according to taste, I used about 2.5 Tbsp.)
• ¼ cup extra virgin coconut oil
• ¼ cup extra virgin olive oil (EVOO) or extra virgin avocado oil
• 2 Tbsp. sesame oil
(I used dark. Choose an organic cold-pressed light sesame oil such as this one if raw)
• 1 tsp. hot sauce (optional)

Hardware:
• Measuring cups + spoons
• Citrus juicer
• Powerful blender (As stated above, I used Nutribullet Pro 900)
IMG_3445

Process:
1. After soaking, drain dates and discard soaking liquid.
2. Place dates and all other dressing ingredients into canister of blender. Place lid on blender and process on HIGH until dressing is very smooth and no
visible chunks or pieces of ingredients are visible.
3. Remove lid and test for seasonings. Adjust to your taste preferences.

If you do adjust the seasonings, replace lid and blend on HIGH for a few seconds more.
4. Pour dressing into a jar or bottle. Cover with lid and store in refrigerator until ready to use. Garnish with cilantro if desired. Dressing will keep for about 1 week in the refrigerator.

+++When doing #WHOLE30, it’s very important you get into the habit of checking the ingredient lists of any foods you plan to eat, cook with or serve your family. For example, many brands of dried fruits (including some dates) are processed with sulfites which are not permitted for consumption during #WHOLE30, so be sure to check the dates before you purchase/use them. Also, most Dijon mustards contain white wine which is also not approved for consumption during WHOLE30, which is why you’ll want to use spicy mustard instead. For a complete list of #WHOLE30 program do’s and don’ts as well as answers to just about any #WHOLE30 questions you may have, I highly recommend you check out the program rules here and other resources available at WHOLE30’s website to educate yourself prior to beginning your own #WHOLE30 journey or whenever you have questions or need some support.

BTW – If you’re looking for a salad recipe to go along with this dressing, I highly recommend using this Quick & Easy Beautifying Papaya Salad recipe. It’s healthy, delicious, and is easily adapted for vegans, paleo and #whole30-ers. And it’s chalked full of good-for-you nutrients!

Thick & Creamy Asian-Style Blender Dressing Served along side & atop Tossed Green Salad with Fruit

Thick & Creamy Asian-Style Blender Dressing Served along side & atop Tossed Green Salad with Fruit

Wisdom for the Day:
Sometimes people ask me how I can eat vegetables all the time; don’t I get tired of the taste and so on. I explain to these folks that not only do I love the flavor of fresh vegetables, but vegetables are the original health food described in the Garden of Eden story (in Genesis 1:29) and in this cool story from the Old Testament book of Daniel:
“So Daniel spoke to the guard… ‘Why not test your servants for ten days? You could give us a diet of vegetables to eat and water to drink. Then compare our appearance to the appearance of the young men who eat the king’s food. Then deal with your servants according to what you see.’ The guard decided to go along with their plan and tested them for ten days. At the end of ten days they looked better and healthier than all the young men who were eating the king’s food. So the guard kept taking away their rations and the wine they were supposed to drink and gave them vegetables instead. And God gave knowledge, mastery of all literature, and wisdom to these four men.”
~Daniel 1:11-17 (Common English Bible) Read more here.

Beauty Resource of the Day:
Ever feel completely clueless when it comes to applying eyeshadow? You’re not alone. Sometimes I still look at those big beautiful (often expensive) shadow palettes that are so popular these days and feel…totally overwhelmed, like I wouldn’t even know what to do with all those color options. Luckily, great-looking eyeshadow doesn’t have to be that complicated and needn’t involve more than 2 colors! Emily Noel is here to tell us all about the “sandwich method” in this super-quick, super-informative video – complete with step-by-step tutorial, suggested shadow duos (both top-shelf and drugstore options) and listings + links for all products & tools used or mentioned in the video. The always delightful Ms. Emily really shines in this gem of a beauty Vlog!

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Easy Creamy Asian-Style Blender Dressing #Paleo #Vegan WHOLE30 #raw #justeatrealfood

 

Hi I'm Karen.

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