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 + 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 powder. Great 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.

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

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

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.
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

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.
Ingredients:
• 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.

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

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!!!

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

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.

• 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

• 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.

• 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

Hyaluronic Acid Supplements

• 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

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

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).

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

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

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

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.

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

Ingredients:

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)

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

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!

Be sure to subscribe to Daily Beauty Wisdom to automatically receive new posts sent directly to your inbox of choice!

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

QUICK & EASY BEAUTIFYING PAPAYA SALAD #WHOLE30 #PALEO #VEGAN

If you’ve followed this blog for a while or have read any recipes for beautiful skin and hair series, then you already know I’m really into cooking for beauty. Don’t get me wrong. I’m into external beauty products too. I desperately love cosmetics, makeup, hair products and beauty treatments of all kinds. My bathroom is literally overflowing with lotions and potions of all shapes, sizes and price points! But as the saying goes, beauty begins on the inside. And no amount of making up can disguise unhealthy insides. That’s especially true as we age. And I’ve found that after pregnancy, my body is far more likely to display outwardly any signs of dis-ease I may be experiencing inwardly. And since our baby girl has recently become independently mobile (translation lots more work for Mommy and Daddy to keep up with her), it’s definitely in my best interest to eat as healthfully as possible. So, I’ve been writing a series of recipes based on HealthGrove’s recent study identifying the top 30 foods for beautiful skin and hair (If you’ve missed any of the previous recipes from the series, do not despair. I’ve listed each of them below).

Fortunately for folks like me, the Internet offers tons of (mostly consistent) advice for those of us seeking the best foods to eat for health and beauty (including of course that recent HealthGrove study). Today’s recipe includes a veritable stockpile of beautifying ingredients including most notably #5 of HealthGrove’s list – PAPAYA.

Papaya – beautifying papaya!

When I discovered this article by the lovely Joy Bauer outlining the most important nutrients for anti-aging, I was inspired to begin using those nutrients in more recipes as well. However, because everyone in our household is sensitive gluten and dairy, I’ll obviously have to take a pass on the recipe she included in the article (no offense, Joy). So I decided to create my own recipe based around papaya and incorporating the other nutrients Ms. Bauer identifies as key for consumption. So here’s a rundown of nutrients this recipe offers:

Vitamin C – provided by the papaya, tomato and broccoli slaw. For more on the beautifying antioxidant benefits of Vitamin C, check out this article and recipe for #whole30 compliant #paleo and #vegan (and super-yummy) Strawberry Vinaigrette.
Vitamin E – in the extra virgin olive, coconut and avocado oils as well as in the walnuts
Beta-carotene (Vitamin A) – from the carrots and the broccoli slaw (as seen on the package)

Broccoli slaw is not only an antioxidant fest. It’s also quick and ready in an instant!

Selenium – provided by the Brazil nuts in the dressing. Did you know that Brazil nuts are in fact the #1 food source of selenium?
Omega3 fatty acids – from the walnuts and/or salmon if you choose
Lycopene (bonus nutrient) – lycopene has been shown in recent studies to protect skin against sun-related aging and sun damage. This recipe provides lycopene from 2 sources – EVOO and fresh tomato. Plus, this recipe is easily adjusted to suit vegans, vegetarians, paleo-types and folks actively doing #whole30. It’s quick and easy to prepare and (perhaps) most importantly, it tastes really good. Whoop! Whoop!

Ingredients:
For the Salad –
• 1 whole papaya
• 1-12 oz. bag broccoli or cabbage slaw
• 1 bunch fresh cilantro
• 1 whole tomato
• 2 carrots
• 1 medium jalapeno or Serrano chili pepper
• ½ cup chopped raw cashews or walnuts (I used cashews)

Protein Options –
• About 2 cups cooked, shredded chicken (bones, skin and excess fat removed)
• 1 large (14.5 oz.) can wild Alaskan pink salmon, drained
• 8 hardboiled eggs, diced
• 8 eggs, scrambled and chilled
• 2 cups cooked then chilled garbonzo beans (if using canned, drain and rinse very well)
• 2 cups cooked then chilled lentils

For the Dressing –

• 4 dates, soaked at least 4 hours (see comment below)+++
• 2 garlic cloves
• 6 whole Brazil nuts
• 1 tsp. iodized sea salt
• 1 tsp. hot sauce (optional but recommended for best flavor. I like )
• 1 tsp. spicy mustard (NOT Dijon if doing #WHOLE30, see comment below)+++
• ½ tsp. minced lemongrass or 1” knob peeled fresh ginger root, diced
• ¼ cup lime juice
• ¼ cup freshly squeezed lemon or orange juice (I used OJ)
• 4 Tbsp. Coconut Secret Coconut Aminos Sauce, divided
• ¼ cup extra virgin coconut oil
• ¼ cup extra virgin olive oil (EVOO) or extra virgin avocado oil
• 2 Tbsp. dark (toasted) sesame oil

+++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. 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.

Hardware:
• One or two cutting boards
• A sharp chef’s knife
• A pair of disposable gloves
• A sharp vegetable peeler
• A large mixing bowl
• Powerful blender (I used the Nutribullet Pro 900)
• Salad spinner (optional)
• A large spoon or spoonula

1. Prepare dressing as follows: Drain dates and discard soaking liquid. Place dates, 2 Tbsp. Coconut Aminos (reserving 2 Tbsp. for later use) 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. Remove lid and test for seasonings. Adjust to taste. (I found that dressing was appropriately seasoned without adjustments but add salt or additional spices to your preferences.) Then pour dressing into a jar or bottle. Cover with lid and store in refrigerator until ready to use. Note, this recipe makes about 2 cups (scant) of dressing and may be made up to 3 days in advance. It will keep for about 1 week in the refrigerator.

2. Wash and dry all vegetables, including cilantro. If you have a salad spinner, place washed cilantro in spinner and spin until dry. If you don’t have (or don’t wanna use) a salad spinner, simply placed washed cilantro on a clean kitchen towel and pat dry.
3. Using vegetable peeler, peel carrots and papaya.
N.B. Trust me on this one! I tried cutting half the papaya without peeling it first (I figured I’d cut it like an avocado, scoring it and removing the peel afterwards). No dice! It was a disaster trying to get the peel off, and I nearly removed my fingertips along with the peel! With the 2nd half I got smart and peeled it first. What a difference. I finished chopping it in half the time and with no near-death experiences.

4. Finely chop the washed and dried cilantro. Then transfer it to mixing bowl. Next chop the papaya and all the vegetables (except pepper) into roughly equal bite-sized chunks and place into mixing bowl.
5. Put on gloves. Cut pepper in half and remove all seeds, stem and membranes.
Then chop pepper into very small pieces. Place in mixing bowl with other ingredients. Carefully remove gloves and immediately wash your hands. Try not to touch your face or anyone else before taking off, disposing of gloves and washing your hands. Also I used a separate cutting board just for the pepper and washed the cutting board and knife before removing the gloves.
6. Open bag of broccoli slaw and dump into mixing bowl along with other ingredients excepts nuts, dressing and remaining 2 Tbsp. Coconut Aminos. Then add dressing and stir well to combine. If everyone in your household wants the same protein option, then feel free to stir it in at this point. Otherwise, wait and serve several protein options along side Refrigerate at least 2 hours before serving.

7. Just before serving, stir in remaining 2 Tbsp. Coconut Aminos and nuts.
8. Serve with multiple protein options (unless you already stirred proteins into salad). Example in our house both my mother and my Hubs selected shredded leftover rotisserie chicken. But I selected salmon as my protein of choice for some extra Omega-3 fatty acids. Additional garnishes include chopped avocado or Wholly Guacamole, bean sprouts and sunflower sprouts. Enjoy!

QUICK & EASY BEAUTIFYING PAPAYA SALAD #WHOLE30 #PALEO #VEGAN

Wisdom for the Day:
Today I read the following quote:
“Biblical orthodoxy (hypocritical religiosity) without compassion is surely the ugliest thing in the world.” ~Francis Schaeffer And I was struck by the brilliance and simplicity of that statement. Surely a compassionate heart is an essential component of beauty. What if we made the choice to put on love and compassion the same way we put on makeup? The Bible says that we can in this passage from ~Colossians 3:12-13 (ESV)
Put on then, as God’s chosen ones, holy and beloved, compassionate hearts, kindness, humility, meekness, and patience, bearing with one another and, if one has a complaint against another, forgiving each other; as the Lord has forgiven you, so you also must forgive. Read more here. I encourage you to spend a few moments each morning imagining yourself putting on love and compassion, like you’re applying makeup or sunscreen. Surely we need to apply God’s love and compassion daily as the most important and effective beauty treatment!

Beauty Resources for the Day:
Want more info on what to eat for anti-aging benefits? Check out this slideshow from the folks at Total Beauty (Hint: if you consume this dressing on a regular you can cross slide #7 off your to-eat list).

Check Out These Great Recipes from the (HealthGrove) Top 30 Foods for Beauty Series:
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

Split Second Strawberry Vinaigrette #WHOLE30 Compliant

Today’s post is part 6 in my series of recipes based on a recent HealthGrove study identifying the top 30 foods for beautiful skin and hair. As I have previously discussed, all but 3 of the most beautifying foods are #WHOLE30 foods. The 3 exceptions on the list (those foods not technically Paleo or WHOLE30-compliant) are legumes (i.e. beans), not dairy or grains. In case you missed any of the previous recipes from this series, you will find links for each at the bottom of this post. So, be sure to check those out, and definitely stay tuned to Daily Beauty Wisdom because I’ll be posting all new recipes for each of the remaining #Paleo / #WHOLE30 ingredients from the HealthGrove list (I think I’ve got about 20 or 21 left to cover). And be sure to subscribe to Daily Beauty Wisdom to automatically receive new posts sent directly to your inbox of choice!

Today’s beautifying ingredient is the sweet and juicy, bright red succulent strawberry (food #17 from the HealthGrove list). Here’s a little bit of trivia. Did you know strawberries are the only fruit with seeds on the outside? Strawberries are low calorie, high in fiber and a terrific source of Vitamin C (necessary in the synthesis of collagen, the key component of healthy skin and hair), providing more than 100% of RDA per serving. Vitamin C is one of several antioxidant vitamins.

You may be wondering why antioxidants are important. Antioxidants protect the skin (and other cells) from oxidation which occurs when our bodies are exposed to free radicals like the sun’s rays, smog, second-hand smoke and other environmental toxins. Oxidation is akin to rusting of the body, and it’s the primary way the body shows its age. Anti-oxidants are the antidote to oxidation, like tiny molecular-level shields protecting against rust and decay inside the body. (when we eat foods high in antioxidants like strawberries) or when applied topically (when using cosmetics that have added antioxidants ingredients). The the science is mixed with respect to usage of antioxidants in preventing disease. But antioxidants are generally accepted as anti-aging superstars. Most experts recommend getting our antioxidants from foods (versus supplements) and suggest the best way to combat aging is to eat foods high in antioxidants and other skin-beneficial ingredients (like biotin and good fats); to get lots of sleep (sleep is when the body repairs itself from damage it sustained during the day); and to use products with antioxidants and other skin-beneficial ingredients (source here).

I whipped up this recipe on Father’s Day to serve to Hubs. Since this was his first official Father’s Day I had quite the special Daddy Dinner menu in the works, including among other things these paleo pancakes (remember we’re not currently doing a #WHOLE30) with homemade strawberry syrup (I used the remaining thawed strawberries, some unsweetened OJ and coconut sugar simmered on LOW for 2 hours); scrambled eggs and bacon; tossed salads and this vinaigrette.

The hallmark of successful recipe – a smiling Hubs!

Because I took a couple of preparatory measures in advance (soaking the dates in the fridge overnight and pre-measuring lemon juice + other ingredients in advance), this recipe was quite literally ready in seconds. I timed it. It took around 47 seconds, literally less than 1 minute to prepare. If using frozen strawberries (which I think is the way to go as long you are careful to purchase UNSWEETENED, AKA no sugar added berries), just remove the bag from the freezer (and place in the refrigerator) the night before you plan to make this dressing. I actually soaked the dates in the fridge overnight too, just to save a little prep time on Sunday. BTW, I used defrosted frozen strawberries in this recipe only because I had them on hand (and I’m a big believer in using what ya’ got). But It’s summertime in North America, at least. So if you can get your hands on some fresh (preferably local) strawberries, I highly recommend using those in this recipe.

Split-Second Strawberry Vinaigrette – Sweet & Simple & #WHOLE30 Compliant

Ingredients:

• 1 cup whole fresh or frozen unsweetened strawberries, defrosted and drained (if using frozen)
• 4 whole pitted dates, soaked at least 4 hours, drained (see note below)+++
• 1 tsp. iodized sea salt
• 10 cranks freshly cracked black pepper
• 1 cloves garlic, minced
• 1 tsp. spicy mustard (if doing #WHOLE30 be sure mustard contains no white wine)+++
• ¼ cup freshly squeezed lemon juice (juice from 1 small lemon)
• 1 cup avocado oil or extra virgin olive oil
• ¼ tsp. cayenne pepper (optional)

Hardware:
• powerful blender (I used a NutriBullet Pro), but a Vitamix or other sturdy, powerful blender would work equally well

Process:
1. Drain dates and disgard soaking liquid.
2. Add dates, strawberries and all other ingredients to pitcher or jar of blender.
3. Place blender pitcher on base, cover and blend on HIGH until no chunks or pieces of the fruit or garlic remain. It should take no more than a minute.
4. Remove blender from base and remove lid. Test dressing for seasoning and adjust as needed to taste. Then refrigerate until ready to use.
~Makes about 2 cups vinaigrette.

This dressing will keep covered and refrigerated about 1 week.

+++When doing #WHOLE30, it’s very important to check the ingredient lists of any foods you plan to eat (actually it’s always important to be aware of what you’re feeding your family, right?). Some frozen fruits contain sugar or other additives not approved for consumption during WHOLE30 (and which aren’t healthy for us to consume anyway). Sugar and sweeteners of all kinds are off limits during #WHOLE30. And, dijon mustard usually contains white wine which is also not permitted during #WHOLE30. Finally, some dried fruits are processed with sulfites which are not permitted for consumption during #WHOLE30, so carefully check the dates you use for this any other recipe. 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 (N.B. – the Facebook and Twitter feeds are tremendous sources of encouragement and support). Also, consider reading the book It Starts with Food prior to attempting a #WHOLE30. It’s chalked full of useful info and helpful tips to make surviving the whole 30 days a whole lot more tolerable (pun intended).

Whip up this simple and super-fast vinaigrette with a quick whirr of the blender!

Don’t Miss the Other Recipes in This Series:
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

Wisdom for the Day:
Wives, submit to your own husbands, as to the Lord. For the husband is the head of the wife even as Christ is the head of the church, his body, and is himself its Savior. Now as the church submits to Christ, so also wives should submit in everything to their husbands. Husbands, love your wives, as Christ loved the church and gave himself up for her.. ~Ephesians 5:22-25 (English Standard Version)
Read more here.

Beauty Resource of the Day:
Here’s another helpful makeup tutorial video from the brilliant Wayne Goss. This little tip will help you avoid making mistakes when applying your eyeshadow:

Fix-It-And-Forget-It: Simply Beautiful Southern Greens Crockpot #WHOLE30 Compliant

Super Simple Southern Style Mixed Greens & Sausage in a Crock

A few weeks ago, I began a series of recipes based on a recent HealthGrove study identifying top 30 foods for beautiful skin and hair. As I’ve mentioned in each recipe I’ve shared in the series, 27 of those 30 foods are #WHOLE30-compliant foods (the 3 exceptions being non-soy legumes, e.g. green peas and pea pods). None of the 30 foods from the list are dairy or grains products. I found the study so inspiring that I challenged myself to create all new #WHOLE30-compliant recipes with each of the 27 foods from the list (again, not counting the 3 legumes); and thus, the birth of this series of recipes. If you’ve missed any of the previous recipes, I’ve included links for each at the bottom of this article.

Coming in at #3 on HealthGrove’s list of best foods for beautiful skin and hair, today’s featured ingredient is – KALE!!! The curly leafy green earns an A+ nutrient rating with incredibly high levels of Vitamins A and C (almost 400% RDA and 55% RDA respectively) with only 40 calories per cooked cup. Kale has become über popular over the last 5-10 years, so I probably don’t need to tell you it’s a healthy food. There’s just a ridiculous number of (often absurdly expensive) kale “health” foods on the market these days. But properly cooked, well-seasoned greens are a southern tradition. I’ve been eating them since I was a little girl. They’re inexpensive and relatively easy to make (relative to say, making your own dehydrated kale chips with raw cashew “cheeze” sauce).

Truthfully, authentic southern style greens are usually made with fresh collards, turnip or mustard greens, not frozen kale and spinach. But frankly, I’m not about to go through the hassle of soaking and stemming fresh greens. Ain’t nobody got time for that! Frozen chopped kale is inexpensive, almost as healthy as the fresh stuff, super convenient and readily available everywhere. As you can see from the pic below, I purchased a couple 1 lb. bags at Wal-Mart (Great Value, Wal-Mart’s store brand), and each bag was less than $1.50 each. Frozen chopped collards (#4 on HealthGrove’s list BTW) are also widely available, and you could use those instead of kale if you wanna be more authentic. But because collards and turnips can be a tad bitter, I wanted to try this recipe with kale first. I DEFINITELY recommend adding spinach to the mix because spinach has the most mellow flavor of all the greens and brings its own healthful punch to the mix (it’s #8 among beautifying foods).

***UPDATE: I tried making this recipe again. But this time I used 3-12oz. bags frozen chopped collard greens in place of the 2-16oz. bags frozen chopped kale used/listed in the original recipe below. Guess what! It turned out just as good. So, if you want a more authentic crock of greens, feel free to use frozen chopped collard greens instead of kale. Just try to keep the ratio of other green:spinach more or less equivalent to the base recipe for best results.***

Super greens short cuts – frozen chopped kale and spinach

I should add that back in the day, my southern Grandmothers would have thrown ham hocks into the crock (instead of the organic chicken & apple sausage that I used), and they would have offset the greens’ bitterness with a quarter cup (maybe more?) of sugar. But ham hocks surely have additives not approved during #WHOLE30 (plus they’re kinda gross IMO). And sugar is most definitely off limits during #WHOLE30. So I used unsweetened (pure) apple juice as the cooking liquid and threw in some applesauce and balsamic vinegar for good measure. As the balsamic cooks down (over that last hour of cook time), it thickens and condenses, becoming sweeter and more intense in flavor. See note below regarding selection of cooking ingredients.+++

Ingredients:

• 2-16 oz. bags frozen, chopped kale
• 1-10 oz. package frozen chopped spinach
• 1 Tbsp. iodized sea salt
• 1 Tbsp. extra virgin olive oil (EVOO)
• 3-4 garlic cloves, coarsely chopped
• ¼ tsp. white pepper
• 1 cup pure, unsweetened apple juice (see note below)+++
• ¼ cup unsweetened applesauce (organic if possible, see note below)+++
• 1 Tbsp. hot sauce (optional but highly recommended for true southern authenticity)
• 3 Tbsp. balsamic or apple cider vinegar (I used pure balsamic vinegar, see note below)+++
• 12-16 oz. package fully-cooked sausages without sugar or other unapproved additives (I used Aidell’s All Natural Chicken & Apple Sausages)
• 4 pieces fully cooked bacon, crumbled (again, choose a bacon without added sugar, sulfites or other additives not approved for consumption during #WHOLE30. Check out the #WHOLE30 list of officially #WHOLE30-approved brands and products

+++When doing #WHOLE30, it’s so important to check the ingredient lists of any products you plan to consume (actually it’s always important to be aware of what you’re feeding your family, right?). Many processed meat products (e.g. bacon, sausage, etc.) contain sugar, sulfite preservatives, something called carrageenan (thickening and stabilizing agent) and other additives not approved for consumption during WHOLE30 (and which aren’t healthy for us to consume anyway). Some brands of applesauce and apple juice have added sugars (the naturally occurring sugars are fine). And many juices “drinks,” especially those called “lite,” “low calorie” or “low sugar” contain artificial sweeteners to replace the natural sugars removed. Sweeteners of all kinds are off limits during #WHOLE30. Likewise, some balsamic vinegars are nothing more that colored white vinegar with corn syrup added. I know! Frustrating right? But that’s why you gotta be a label reader. 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 (N.B. – the Facebook and Twitter feeds are tremendous sources of encouragement and support). Also, consider reading the book It Starts with Food prior to attempting a #WHOLE30. It’s chalked full of useful info and helpful tips to make surviving the whole 30 days a whole lot more tolerable (pun intended).

Hardware:
• Crock pot • Cutting board
• Chef’s knife • Kitchen sheers or scissors
• Measuring spoons • Measuring cups
• Microwave • Large microwave-safe bowl(s)
• Crock pot liner (optional but makes cleanup a LOT easier)

Process:
1. Using scissors or kitchen knife, carefully snip small holes in tops of each bag of frozen kale and top of package of frozen spinach.
2. Place one bag of frozen kale into microwave-safe bowl, cut-side up. Microwave on HIGH for 5-6 minutes. Repeat this process for remaining bag of frozen kale and package of frozen spinach.
3. If using crockpot liner, place in pot and turn crockpot on HIGH setting for 4 hours. Add all 3 bags of greens to pot.
4. Add sea salt, EVOO, chopped garlic cloves, white pepper, apple juice, applesauce and (if using) hot sauce. Then add sausages. Stir to combine. Place lid on crockpot and cook on HIGH for 2 hours.
5. Reduce heat to LOW setting. Remove lid. Add vinegar and stir to combine. Then recover crockpot and cook on LOW setting for 1 hour.
6. After 1 hour, decrease heat to WARM. Remove sausages and set aside until cool enough to handle. Then cut into bite-size pieces. Return sausage pieces to greens and stir well. Recover the pot, and allow greens mixture to warm about 15-30 minutes before serving. Sprinkle with crumbled bacon just prior to serving. P.S. – Don’t toss the cooking liquid (known as “potlick”). My Grandma used to drink it like broth. It’s delicious!
7. NOTE: If you need to cook this recipe for longer (say 8 hours or more) you would follow this procedure: Prepare crockpot as above (with liner if using) and turn to LOW setting for 8 hours. Microwave each bag/package of frozen greens for only 2 minutes on HIGH (greens will still be mostly frozen but will be easier to pour into crock). Place all ingredients except vinegar into pot. Add 1 cup water and additional 1/4 cup apple juice to crockpot. Cover and forget it for 8 hours. Then about 1 hour before serving, remove crockpot lid; add vinegar and stir mixture well. Cook for 1 more hour on LOW. Remove sausages and (if desired) cut into bite-sized pieces. Then return sausages to the mix. Stir well. Reduce heat to WARM setting. Recover mixture and allow to rest about 15-30 minutes before serving. Sprinkle with crumbled bacon just prior to serving if desired.
Servings: Makes about 6 generous servings

Hubs requested his sausages remain whole. He’s sooooo picky 😉

Serving Suggestions: The primary protein in this dish is sausage (recall bacon is basically just a condiment, not a quality protein source). But sausage (even without unapproved additives) is not what the Hartwigs would call high quality protein (see It Starts with Food Chapter 5, for more detail on what constitutes a healthy and satisfying meal. Hint:an effective meal is based around a high-quality protein + good fat(s) and veggies.) So to boost the protein content of this meal I recommend adding a high-quality lean protein to whatever side dish you serve with this entrée. Example, I added hearty portions of chopped, hard-boiled eggs to the tossed green salads I served. I like mine with extra hot sauce and no bacon.

Don’t Miss the Other Recipes in This Series:
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

Wisdom for the Day:
And God said, “Behold, I have given you every plant yielding seed that is on the face of all the earth, and every tree with seed in its fruit. You shall have them for food.” ~Genesis 1:29 (English Standard Version)
Read more here.

Beauty Resource of the Day:
Save your money! Why spend the extra $$$ for high-end cosmetics when you can get a cheaper (sometimes better performing) product at the drugstore?
Check out this incredibly in-depth video from the amazing Tati as she compares her fav drugstore dupes to expensive makeup.

P.S. – I don’t usually watch 23 min. YouTube videos either but this one is SO worth it! She literally compares each product side-by-side and tells you the prices of each product and money saved; links to purchase for all products also included. This one is not to be missed!

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Fix-It-And-Forget-It: Simply Beautiful Southern Greens Crockpot #WHOLE30 Compliant

Super Simple Southern Style Mixed Greens & Sausage in a Crock

Super greens short cuts – frozen chopped kale and spinach

Process:
1. Using scissors or kitchen knife, carefully snip small holes in tops of each bag of frozen kale and top of package of frozen spinach.
2. Place one bag of frozen kale into microwave-safe bowl, cut-side up. Microwave on HIGH for 5-6 minutes. Repeat this process for remaining bag of frozen kale and package of frozen spinach.
3. If using crockpot liner, place in pot and turn crockpot on HIGH setting for 4 hours. Add all 3 bags of greens to pot.
4. Add sea salt, EVOO, chopped garlic cloves, white pepper, apple juice, applesauce and (if using) hot sauce. Then add sausages. Stir to combine. Place lid on crockpot and cook on HIGH for 2 hours.
5. Reduce heat to LOW setting. Remove lid. Add vinegar and stir to combine. Then recover crockpot and cook on LOW setting for 1 hour.
6. After 1 hour, decrease heat to WARM. Remove sausages and set aside until cool enough to handle. Then cut into bite-size pieces. Return sausage pieces to greens and stir well. Recover the pot, and allow greens mixture to warm about 15-30 minutes before serving. Sprinkle with crumbled bacon just prior to serving. P.S. – Don’t toss the cooking liquid (known as “potlick”). My Grandma used to drink it like broth. It’s delicious!
7. NOTE: If you need to cook this recipe for longer (say 8 hours or more) you would follow this procedure: Prepare crockpot as above (with liner if using) and turn to LOW setting for 8 hours. Microwave each bag/package of frozen greens for only 2 minutes on HIGH (greens will still be mostly frozen but will be easier to pour into crock). Place all ingredients except vinegar into pot. Cover and forget it. Then about 1 hour before serving, remove crockpot lid; add vinegar and stir mixture well. Cook for 1 more hour on LOW. Remove sausages and (if desired) cut into bite-sized pieces. Then return sausages to the mix. Stir well. Reduce heat to WARM setting. Recover mixture and allow to rest about 15-30 minutes before serving. Sprinkle with crumbled bacon just prior to serving if desired.
Servings: Makes about 6 generous servings

Hubs requested his sausages remain whole. He’s sooooo picky 😉

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Savory Paleo Stuffed Zucchini Boats #WHOLE30 Compliant (Full Recipe)

#WHOLE30 Stuffed Zucchini

A few weeks ago I posted #WHOLE30 Stuffed Zucchini 2 Ways as part of my series of recipes based upon a recent HealthGrove study identifying top 30 foods for beautiful skin and hair. As I’ve mentioned in each recipe I’ve shared in the series, 27 of those 30 foods are #WHOLE30-compliant foods (the 3 exceptions being non-soy legumes, e.g. green peas and pea pods). None of the 30 foods from the list are dairy or grains products. I found the study so inspiring that I challenged myself to create all new #WHOLE30-compliant recipes with each of the 27 foods from the list (again, not counting the 3 legumes); and thus, the birth of this series of recipes. When I first posted the Stuffed Zucchini 2 Ways, I promised to add two additional posts later on – one for each stuffing option. This post is the first of those two options – the savory, Italian-esque stuffing. Here is the original post for reference.

So with that lengthy introduction out of the way, this recipe’s star ingredient is #29 from the HealthGrove list of top 30 foods – ZUCCHINI! The stuffing features ground turkey breast along with crunchy walnuts, tangy tomatoes and several other veggies and seasonings. It’s super yummy and sure to please.

Zucchini – #29 on Healthgrove’s List of Best Foods for Beautiful Skin and Hair

Ingredients:
• 5 medium-large zucchini
• 2 tsp. iodized sea salt, divided
• 1 lb. extra lean ground turkey breast
• 2 Tbsp. organic coconut oil, divided
• 1 cup walnuts, divided
• Nonstick cooking spray (I used Pam nonstick coconut oil spray)
• 2 cans diced tomatoes, well drained (be sure the brand you buy has no added sugar or unapproved additives)
• 1/2 tsp. garlic powder (or 4 garlic cloves, minced)
• 1/2 tsp. dried oregano
• 1 small sweet onion, diced
• 1 red bell pepper, diced
• 1/2 cup instant potato flakes, e.g. Bob’s Red Mill (see note below)+++
• 1 Tbsp. lemon juice
• 2 Tbsp. nutrient yeast
• ½ tsp. grated lemon peel (optional)
• ½ tsp. seal salt (optional)
• 2 Tbsp. nutrient yeast (optional)

+++It’s really important to always check the ingredient lists of any products you plan to consume when doing #WHOLE30. Some instant potato flakes contain sulfite preservatives or other additives not approved for consumption during WHOLE30 (and which aren’t healthy for us to consume anyway). I recommend Bob’s Red Mill Potato Flakes. Stevia and other sweeteners are also 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 whenever you have questions or need some support (the Facebook and Twitter feeds are tremendous sources of encouragement and support). Also, consider reading the book It Starts with Food prior to attempting a #WHOLE30. The book is chalked full of useful information and helpful tips to make surviving the whole 30 days a whole lot more tolerable (pun intended).

A melon baller makes it easy to scoop out the centers of each zucchini half

Hardware:
• 9X13″ Baking Dish or 2 – 8” Baking Dishes
• Medium-large sized mixing bowl
• Melon Baller or small spoon
• Colander
• Potato masher
• Chef’s knife
• Cutting board(s)
• Large nonstick frying pan

Process:
1. Wash and dry each zucchini. Transfer to cutting board.
2. Remove stems, and cut each zucchini in half length-wise.
3. Using melon-baller or small pointy spoon, scoop out inside pulp from each zucchini half and place into large bowl.
4. Place hollowed zucchini “boats” into a ziplock freezer bag and store in refrigerator. Place pulp in a bowl and sprinkle with 1 tsp. salt.
Cover and place in refrigerator for at least an hour.
5. When ready to cook, place the zucchini pulp in a large colander and rinse well under running water. Shake colander to remove excess water. Then gently pat pulp dry.
6. Spray a large frying pan with nonstick spray then place on stove over MEDIUM-HIGH HEAT.
7. Add 1 Tbsp. coconut oil to the pan and allow oil to melt. Add ground turkey breast, zucchini pulp and 1 tsp. salt in pan and brown stirring continuously to break up any lumps. You may need to use a potato masher at the end of cooking to ensure the mixture is broken up into small, even chunks that will fit nicely into the boats. (see pic below).

Mixture should look more or less like this.

8. Pour turkey mixture into medium-large mixing bowl. Then wash and dry pan to prepare for reuse.
9. Drain canned tomatoes well and add to turkey mixture along with walnuts, garlic, oregano and 1 tsp. salt. Place frying pan over MEDIUM heat and add remaining 1 Tbsp. coconut oil. Heat oil until it melts. Then add pepper and onion. Cook veggies over MEDIUM heat until onions are translucent, stirring occasionally to prevent burning (N.B. If you’re lazy, like me, you can save time and cleanup by tossing the peppers, onion and oil into a microwave-safe bowl and nuking on HIGH for 4 minutes. Then proceed as above). Add cooked onions and peppers to turkey/tomato mixture and stir to combine. Next add dry potato flakes, nutrient yeast, and lemon juice. Stir to combine. Then test for seasoning, adjusting to taste.
10. Preheat oven to 375° and prepare baking dish (or dishes) by lining with tin foil (for easier cleanup), then spraying lined dish(es) with nonstick coconut oil spray. Remove zucchini “boats” from refrigerator, bag and place into prepared baking dish(es) in a single layer, cut side up.
11. Scoop stuffing mixture into the zucchini boats. You may need to press mixture down firmly with your hands in order to get all mixture into the zucchini boats. It’s okay if they seem overstuffed. Then cover baking dish(es) completely with aluminum foil and place in preheated oven.
12. Bake for 45 minutes at 375°. Then remove baking dish(es) from oven and increase temperature to 400°.

13. While oven temp is increasing, remove foil cover. (At this point, I sprinkled the savory zucchini boats with a mixture of 2 Tbsp. nutrient yeast + 1/2 tsp. each grated lemon peel and sea salt, but that’s totally optional. I didn’t notice it made much difference in terms of flavor. Looked like this (see picture at right) before I put it back in the oven for the final bake.)
14. Once oven temp has reached 400° return uncovered baking dish(es) to oven, and cook for an additional 15 minutes. Remove from oven. Allow to rest, very loosely covered, for 5-10 minutes before serving.

Makes around 5 servings.

Wisdom for the Day:
~Psalm 127:1-2, of Solomon (English Standard Version)
Unless the Lord builds the house, those who build it labor in vain. Unless the Lord watches over the city, the watchman stays awake in vain. It is in vain that you rise up early and go late to rest, eating the bread of anxious toil; for He gives to his beloved sleep.
KG’s comment – I love this Psalm from Solomon! It reminds me to refocus on those people and things that really matter instead those little projects and busyness with which I so frequently become preoccupied. Have you been slaving away at anything lately only to find yourself burned out and exhausted with little to no energy left for your family? Perhaps it’s time to take a break and rest. Step away from the projects and rest.
Read more here.

Check out the other recipes in this series:
Easy Cheezy Chicken & Broccoli Soup with Crispy Potato Croutons
Chicken Tri-Almandine Casserole
Quick & Easy Paleo Lemon Garlic Garlic Salad Dressing
Stuffed Zucchini 2 Ways

And be sure to subscribe to Daily Beauty Wisdom to automatically receive new posts sent directly to your inbox of choice!

Sweet-N-Savory Paleo Stuffed Zucchini #WHOLE30 Compliant (Full Recipe)

#WHOLE30 Stuffed Zucchini

Several weeks ago I posted #WHOLE30 Stuffed Zucchini 2 Ways as part of my series of recipes based upon a recent HealthGrove study identifying top 30 foods for beautiful skin and hair. As I’ve mentioned in each recipe I’ve shared in the series, 27 of those 30 foods are #WHOLE30-compliant foods (the exceptions 3 being non-soy legumes, e.g. green peas and pea pods). None of the 30 foods from the list are dairy or grains products. I found the study so inspiring that I challenged myself to create and post all new #WHOLE30-compliant recipes with each of the 27 foods from the list (again, not counting the 3 legumes); and thus, the birth of this series of recipes. When I first posted the Stuffed Zucchini 2 Ways, I promised to add two additional posts later on – one for each stuffing option. This post is the first of those two options – the set and savory option. It includes a base ground turkey breast, sweet figs (or raisins if you prefer) along with crunchy walnuts and spices. It makes a lovely light lunch or an impressive dinner entree served along side a tossed green salad. Here is the original post for reference.

So with that lengthy introduction out of the way, this recipe’s star ingredient is #29 from the HealthGrove list of top 30 foods – ZUCCHINI!

Zucchini – #29 on Healthgrove’s List of Best Foods for Beautiful Skin and Hair

Ingredients:
• 5 medium-large zucchini
• 2 tsp. iodized sea salt, divided
• 1 lb. extra lean ground turkey breast
• 1 Tbsp. organic coconut oil, divided
• 1 cup walnuts, divided
• Nonstick cooking spray (I used Pam nonstick coconut oil spray)
• 15 dried figs or 1/2 cup raisins (for #WHOLE30 be sure to use sulfite-free figs such as these or these raisins)
• 1/2 cup unsweetened applesauce
• 2 Tbsp. balsamic vinegar
• 1/4 tsp. cinnamon
• 1/4 tsp. allspice
• generous pinch ground cloves
• 1/4 cup instant potato flakes, e.g. Bob’s Red Mill (see note below)+++
• pinch pure stevia (omit during WHOLE30, see note below)+++

A melon baller makes it easy to scoop out the centers of each zucchini half

Mixture should look more or less like this.

8. Pour turkey mixture into medium-large mixing bowl. Preheat oven to 375° and prepare baking dish (or dishes) by lining with tin foil (for easier cleanup), then spraying lined dish(es) with nonstick coconut oil spray. Then set aside.
9. Using clean kitchen sheers, snip figs into fourths and stir into ground turkey and zucchini mixture. If using raisins, simply add to turkey mixture. Next add applesauce, walnuts, vinegar and spices (including stevia if using). Stir well to combine. Taste and adjust seasoning if necessary.
10. Remove zucchini “boats” from refrigerator. Take out of bag and place into prepared baking dish(es) in a single layer, cut side up.
11. Scoop stuffing mixture into the zucchini boats. You may need to press mixture down firmly with your hands in order to get all mixture into the zucchini boats. It’s okay if they seem overstuffed. Then cover baking dish(es) completely with aluminum foil and place in preheated oven.
12. Bake for 45 minutes at 375°. Then remove baking dish(es) from oven and increase temperature to 400°.
13. While oven temp is increasing, remove foil cover. Once oven temp has reached 400° return uncovered baking dish(es) to oven, and cook for an additional 15 minutes. Remove from oven. Allow to rest, very loosely covered, for 5-10 minutes before serving. Makes around 5 servings.

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Daily Beauty Wisdom

Walk in wisdom : grow in beauty: live in love

Whole30

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

QUICK & EASY BEAUTIFYING PAPAYA SALAD #WHOLE30 #PALEO #VEGAN

Split Second Strawberry Vinaigrette #WHOLE30 Compliant

Fix-It-And-Forget-It: Simply Beautiful Southern Greens Crockpot #WHOLE30 Compliant

Fix-It-And-Forget-It: Simply Beautiful Southern Greens Crockpot #WHOLE30 Compliant

Savory Paleo Stuffed Zucchini Boats #WHOLE30 Compliant (Full Recipe)

Sweet-N-Savory Paleo Stuffed Zucchini #WHOLE30 Compliant (Full Recipe)