Easy At-Home Baked Sweet Potato Fries

#Vegan #Glutenfree #Grainfree #Whole30 #Paleo #Dairyfree #Sugarfree

Our daughter just turned the Big 1 year! Hubs and I confidently carried our little one into her 1-year follow-up expecting, for the first time in our brief parenting tenure, to get a great report along with the standard marching orders “just keep doing what you’re doing.” We’d been receiving those same instructions at every previous check-up along with high praise for our daughter’s diverse food intake and her preference for spinach and love of scrambled eggs.

Baby Girl Turns Eating Spinach into a Full Contact Sport

But this time, we were hit hard by our pediatrician’s orders to transition our daughter to all solid food within 60 days. Most alarming to me, I was told to stop pureeing or mashing her foods starting right away…I was appalled! I thought we were doing so well. I’d been cruising along using our trusty NutriBullet to puree everything from broccoli and carrots to salmon and chicken, and she was doing so well eating that stuff…just as long as it was smooth with no lumps. She’d basically refused to eat anything with lumps or texture except her beloved eggs. I had created these yummy Veggie Puffs which she liked, but they’re pretty labor-intensive so I rarely make them and don’t relish the idea of making them several times per week.

Now my head was spinning as I pondered all the changes I’d have to make and worried how baby girl would respond to the transition. On the other hand, I can’t stand the idea of giving our little girl the highly-processed chemical-laden transitional toddler foods sold in stores.

Hubs – recognizing the look of consternation on my face – said, “Baby, it’ll be okay. We’ll just start by giving her those foods she already likes. What about sweet potatoes? We know she loves those.”

Of course! That’s what I’ll do! She loves sweet potatoes. I’ll start there, I thought to myself. I decided to try to recreate one of our favorite treats – sweet potato fries – without the funky hydrogenated oils and preservatives. Baked with a little extra virgin coconut oil and some pure, unsweetened apple juice, these “fries” take only a few minutes to make and both my daughter and husband love them! Their an easy, inexpensive and delicious treat you can make in less than hour (including cook time). The secret is the combination of coconut oil and apple juice that the “fries” bake in. The result is slightly sweet and just the right combination of soft and crisp to be considered the perfect healthy transitional food by even the most persnickety pediatrician. Score one for Mommy!

Ingredients:
• 1 Large or 2 Small Whole Sweet Potatoes, Washed and Peeled
• 1 Tbsp. Organic Extra Virgin Coconut Oil
• 2 Tbsp. Unsweetened Homemade or Organic Apple Juice
• 1/4 tsp. Ground Cinnamon
• Light Sprinkling of Sea Salt, Ground Ginger, and/or Allspice

Hardware:
• Large Chef’s Knife (the sharper the easier this will be)
• Cutting Board
• Parchment Paper
• Medium-sized Cookie Sheet or Baking Pan

Instructions:
1. Preheat oven to 375° Fahrenheit (190° Celsius). Cover baking sheet/pan with parchment paper. Then set aside.
2. Slice sweet potato (or potatoes) length-wise into 4-5 slices of roughly equal width (as pictured below).

Then cut slices into match sticks (or french fry shape). When cutting sticks, try to avoid pointy or sharp edges.

3. Pour oil and apple juice onto parchment paper and rotate pan gently to blend the liquids (you can also use a fork or other utensil to swirl the liquids together). Then place the sweet potato sticks in a single layer atop the liquid mixture. Lightly sprinkle with spices, and then gently shake the pan again to distribute the liquids and seasonings.

Raw Seasoned Sweet Potato Sticks Ready to Bake

4. Bake in preheated oven for 40-45 minutes. Then remove from oven and test for doneness.

Makes about 2-3 Toddler Servings
Notes and Serving Suggestions: If you’re serving a toddler, you want the fries to be softer so stick with the shorter bake time. Check first after 40 minutes. If not quite done, stick the pan back in the oven for 3-5 more minutes. For adults, bake for 45 minutes before checking for doneness for a crisper texture. If not quite done, bake for 5-7 minutes longer, but keep a close eye on them. They go from crispy to burned very quickly.

Wisdom for the Day:
So, as the Holy Spirit says, “Today, if you hear his voice, don’t have stubborn hearts as they did in the rebellion, on the day when they tested me in the desert.”
~Hebrews 3:7-8 (Common English Bible)
Read more here.

Sweet and Crunchy Whole Apple Crumble

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).

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.

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:

• 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

• 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.

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!)

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.

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.

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

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!

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.

Super Simple & Sumptuous Sweet Potatoes #Whole30 #Vegan #Paleo

#WHOLE30 #Paleo #Vegan #Grainfree #Dairyfree #Sugarfree

Simple and Sumptuous Sweet Potatoes

I’ve been posting a series of recipes featuring the ingredients identified by a recent HealthGrove study as the best foods for beautiful skin and hair. If you’ve missed any of the previous recipes in this series, check out the list and links below. Number 1 on that list is – the deliciously healthy and beautifully utilitarian SWEET POTATO! Sweet potatoes are a tremendous source of Vitamins C and A (in the form of beta carotene) and also earn high marks for potassium content as well as fullness or satiety. Check out this nutrition summary from the folks at HealthGrove. Sweet potatoes are also an inexpensive, unprocessed and grain-free source of complex carbohydrates, making them favorites among #WHOLE30-ers, #Paleo types and staunch vegans alike.

Check out to learn more about the amazing health-promoting benefits of sweet potatoes!

The Lovely & Talented Sweet Potato

The following sweet potato recipe is perfect for anyone needing a quick and easy weeknight side dish. Weeknights are hectic, especially for working folks and families. It’s also an especially dangerous time for those actively doing #WHOLE30 because (in the US at least) it’s the time we tend to eat our largest meal. I find it helps tremendously to have a few simple, no-brainer type recipes on stand-by to expedite the weeknight dinner-making process. This delicious and simple side dish is one of our family’s favorites, and it’s super easy for Mommy (me) to make while attending to other tasks. After making it several times, I’ve found that I can now prepare it quickly and with almost no thought. That’s really helpful on nights when we have a lot going on and other things to attend to (like our constantly in-motion little girl). Most importantly, this dish is really yummy and works well with a wide variety of entrees. This recipe is fully #WHOLE30-compliant and #Paleo-correct. It’s free of grains, gluten and sugars. And if prepared with coconut oil, it’s also #vegan, dairy-free and suitable for folks with virtually nearly any food allergies, with the exception of tree nuts. However, you could easily substitute sunflower seeds for pecans or leave out the nuts altogether to accommodate. As listed, it’s a yummy mix of sweet, warm and salty. Buttery and tender with a bit of crunch, it’s sure to satisfy your whole family and keep you on your #WHOLE30 progress. It’s a winner all the way around.

Ingredients:
• 2 large or 3 medium-sized whole sweet potatoes
• 1/2 cup no sugar added 100% pure apple, pineapple or prune juice (I used pineapple)
• ¼ tsp. ground cinnamon
• 1 tsp. Celtic sea salt
• 2 Tbsp. coconut oil or clarified butter (i.e. Ghee), divided
• 2 tsp. Celtic sea salt, divided
• dash each ground ginger, ground cloves, and/or allspice
• 1 cup diced fresh pineapple or 2 organic apples or peaches, sliced (optional)
• 1 Tbsp. balsamic vinegar
• 1/2 cup chopped pecans

Hardware:
• Microwave
• Vegetable Peeler
• Chef’s Knife + Cutting Board
• Large Microwave-Safe Bowl
• Measuring Cups + Spoons

If you’re the type to do your weekly meal prep on the weekends, consider peeling and slicing a few sweet potatoes. They store nicely in a freezer bag for up to 3 days in the refrigerator.

Process:
1. Wash and peel sweet potatoes. Then slice sweet potatoes into 1/8” thick slices, and cut those slices in half. It goes faster if you stack the slices when cutting in half. ☺
2. Pour 1 Tbsp. oil or butter into a microwave-safe bowl. Then transfer sweet potato slices to same bowl.
3. Sprinkle salt and seasonings over sweet potato slices and toss gently to distribute seasonings.
4. Pour ½ cup juice and remaining 1 Tbsp. oil over seasoned sweet potatoes and toss gently to combine.

Don’t mock my dirty microwave. I told you it’s hectic around our house!

5. Place bowl into microwave and cover with a paper towel. Microwave on HIGH for 8 minutes.
6. Carefully take bowl out of the microwave. Remove paper towel (watch out for steam). Stir well. If you’re using to add fruit, do so now.
7. Return bowl to microwave and replace paper towel over the bowl. Microwave again on HIGH for another 8-12 minutes, depending on size/strength of you microwave. (As an example, we have a pretty strong microwave that has 1800W. So I microwave for 8 minutes the first time, and another 11 minutes after stirring.)
8. Carefully take bowl from the microwave. Remove paper towel (again, watch out for steam). Test one sweet potato slice for doneness. The goal is a tender not toothsome texture. (In my experience, it takes longer than you expect to cook all the sweet potatoes). You may need to microwave a bit longer (say 3-5 minutes on HIGH) to fully cook to tender.
9. Just before serving, sprinkle sweet potatoes with balsamic vinegar and pecans. Then stir once more before serving.
~ Makes about 4 generous side dish servings.

Super Simple & Sumptuous Sweet Potatoes along side #Paleo Turkey Roulades, and a tossed green salad, with WHOLE30 Peachy Lime Vinaigrette.

Wisdom for the Day:
With perfect peace you will protect those whose minds cannot be changed, because they trust you. ~Isaiah 26:3 (God’s Word Translation)
Read more here.
Praying that your evenings are full of “perfect peace” and trust in God! ~KG

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

Super Simple & Sumptuous Sweet Potatoes

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

Presto Peachy Lime Vinaigrette #WHOLE30 #Vegan #Raw

Today’s recipe continues the Daily Beauty Wisdom series based on a recent HealthGrove study identifying the 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 #16 on HealthGrove’s list of top foods for beauty, today’s beautifying food is – CARROTS!!! Most everyone has heard that carrots are good for your eyes. That’s primarily due to carrots’ high Vitamin A content. Carrots are also low in calories and provide an amazing 10% of the adult RDA for Vitamin A per calorie. Vitamin A is widely used within the body. It provides antioxidant benefits, supports cell growth and differentiation, and plays a critical role in the normal formation and maintenance of the heart, lungs, kidneys, and other organs (Source). Vitamin A is also well-known as a skin beautifier. Synthetic forms of Vitamin A are the primary ingredients in such well-known skin saviors as Retin-A, retinol and Accutane. However, those products can cause skin irritation, redness and peeling and are associated with severe birth defects (when used by pregnant women). But carrots provide the gentler form of Vitamin A, beta-carrotene versus the “pre-formed Vitamin A” found in beef and poultry livers, cod liver oil, etc. or synthetically created versions present in both prescription skincare products and OTC retinoids. That’s a long way of saying carrots bring the goods without potential negative side-effects.

I was inspired to create this salad dressing when I received some beautiful peaches from my lovely and generous mother-in-law. Immediately I started envisioning a peach and citrus juice based dressing and decided carrots would be the perfect beautifying compliment.
Just look at these beauties!
The process here is nearly identical to my Split Second Strawberry Vinaigrette. Swapping out the extra virgin avocado oil for EVOO results in a slightly thinner, creamier texture (than the Strawberry Vinaigrette which is pretty thick). The sweet, juicy flesh of the peaches blends well with the carrots. I chose to use both lemon and lime juice along with some cumin for a more Tex-Mex flavor. Additionally, the citrus juices and peaches impart an extra hit of Vitamin C, making this dressing an antioxidant powerhouse.

As always, I took a couple of preparatory steps (soaking the dates for a few hours before and pre-measuring the citrus juices + other ingredients in advance) to save time. And because I had run out of fresh lemons and limes, I used bottled juice (not ideal, but a definite time-saver). As a result, this recipe was ready to serve in seconds. I timed it. It took 32 seconds for me to prepare. BTW, I used fresh, ripe peaches in this recipe only because I was lucky enough to have these on hand (and I’m a big believer in using what ya’ got). So if you can get your hands on some fresh peaches, I highly recommend using those in this recipe. However, you could definitely use frozen peaches (or mangoes) if you don’t have access to fresh ones. If using frozen peaches, be careful to use UNSWEETENED fruit (i.e. should say “no sugar added” or just list “peaches” under ingredients). Then just transfer the bag from the freezer to the refrigerator the night before you plan to make this dressing.

Ingredients:
• 6 whole pitted dates, soaked at least 2 hours (see comment below)+++
• 2 whole fresh peaches, pitted and sliced (peel if desired; I left the peels on)
• 2 medium carrots (preferably organic), washed, peeled and chopped
• 1/2 cup unsweetened lime juice (or 1/4 cup each
• 1 large or 2 small-medium garlic cloves, peeled
• 1 tsp. iodized sea salt
• 1 tsp. spicy mustard (not Dijon see comment below)+++
• 1/8 tsp. cumin
• 2/3 cup extra virgin olive oil (EVOO)
• 1 tsp. hot sauce or pinch cayenne pepper (optional)

Hardware:
• Chef’s knife
• Cutting board
• Sturdy blender or food processor (I used this NutriBullet Pro 900 series blender)

Process:
1. Soak dates in filtered water for at least 2 hours.
2. Drain dates and place in pitcher of blender or food processor basin.
3. Add in all other ingredients and blend/process until completely smooth, with no chunks or pieces visible.
4. Remove lid and test for seasoning, adjusting to taste.
~Makes about 2 cups of dressing.

N.B. This dressing will keep covered and refrigerated about 1 week and is also a delicious topping for grilled meat. Hubs recommends using it as a “dippin’ sauce” for these #Paleo chicken tenders or these #WHOLE30 compliant meatballs.

+++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. Sugar and sweeteners of all kinds are off limits during #WHOLE30. Finally, some dried fruits including certain brands of dates, are processed with sulfites which are also 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.

Be Sure to Check Out These Other Recipes in This Series:
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

Don’t forget to enter your email address in the subscribe here box to Daily Beauty Wisdom to automatically receive new posts sent directly to your inbox of choice!

Wisdom for the Day:
You shall eat the fruit of the labor of your hands; you shall be blessed, and it shall be well with you.
~Psalm 128:2 (English Standard Version)
Read more here.

Beauty Resource Video of the Day:
Summer is officially here! This is a great time to establish a consistent sunscreen habit. The most common complaint or excuse I hear for not using sunscreen daily is that it 1) causes makeup to perform poorly or 2) that it takes too long, is a hassle to apply. This video is an actual tutorial and includes precise measurements of sun protection product to use; application of sunscreen and makeup over top the sun protection including trouble-shooting tips and recommendations to avoid pilling, balling or makeup disruption. This video is well worth your time!
(Isn’t Dr. Bunting just a pleasure to listen to? Plus her advice about reframing how we think of sunscreen is brilliant in terms of motivating yourself to consistently apply sunscreen everyday!). Still need help finding a sunscreen that will work for you? Check out this article for detailed comparison and reviews of 12 broad-spectrum sunscreens (all priced under $15).

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:

Quick & Easy Paleo Lemon Garlic Salad Dressing

Today’s recipe continues the series of recipes based on a recent HealthGrove study identifying the top 30 foods for producing beautiful skin and hair. As I discussed previously, all but 3 of the 30 foods on that list are #WHOLE30 foods, and the 3 foods on the list not technically considered Paleo or WHOLE30-compliant are legumes (i.e. beans), not dairy or grains. In case you missed my previous entries based on the beautifying ingredients from the HealthGrove study, you will find links at the bottom of this post for prior recipes. 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 27 #Paleo / #WHOLE30 ingredients from that list (I think I’ve got about 22 or so ingredients left to cover).

Today’s beautifying ingredient – LEMONS (food #23 from HealthGrove’s list).

LEMONS - Delicious & Pretty, Both Inside & Out!

LEMONS – Deliciously Pretty Both Inside & Out!

Lemons are a great source of Vitamin C, a very important vitamin. Vitamin C helps the body synthesize collagen, a key component of strong skin and hair. You’ve probably heard Vitamin C referred to as an anti-oxidant. It helps counteracts the “oxidative” action of stress, toxins (like tobacco smoke, smog, etc.) and the sun’s UV rays, so stabilized forms of Vitamin C (e.g. L-ascorbic acid, or simply ascorbate) are often added to cosmetics and skin care products for that reason. But it’s also important for us to consume Vitamin C in the foods we eat. One lemon provides almost 75% of an adult’s daily requirement for Vitamin C. Read more about Vitamin C here.

This recipe developed out of necessity. Basically, we ran out of salad dressing. In an effort to keep Hubs eating salads every night, we had done a great job of keeping the house stocked with plenty of Tessamae’s Lemon Garlic salad dressing – that is, right up until our recent Memorial Day road trip which turned into quite an ordeal due to some unforeseen weather and traffic headaches. As a result our trip was extended an extra day and we returned home too tired to even consider heading back out of town to shop for salad dressing (I’ve written previously that we cannot purchase WHOLE30-approved dressing near our home. And I’ve done a poor job of pre-planning when it comes to ordering ahead. Scolding self internally, “Bad wife. Bad.”) So after my previous catastrophic mayonnaise fail, I decided to give it another go at making a dressing, this time with something easier, a vinaigrette.

I’m chalking this recipe up as a big win for the following reasons. Reason #1 Hubs said the dressing was “really yummy,” and “just as good as the stuff we were buying” (Tessemae’s). Not sure I’d go that far, but I’m thrilled to have successfully (and quickly) whipped up a suitable replacement with one of the HealthGrove beautifying ingredients. Reason #2 – My daughter “participated” in the preparation of the recipe by sitting on the kitchen island in her fabulous Mamas & Papas Baby Snug chair listening intently as I narrated the whole process. Anybody else have one of these chairs? We love ours! And it was a breeze to travel with. So much easier than trying to pack up a full-size high chair! And Reason #3, this was win because I was able to combine cooking with beauty products. Specifically, I used this nifty little hair color applicator squeeze bottle from Sally’s Beauty Supply. This little guy cost less than $2 (actually around $1.60 with my Beauty Club discount). It’s washable and reusable. You could use the gradations on the side for measuring ingredients. It comes with a tight-fitting lid that makes combining ingredients super easy, and it dispenses the dressing better than a wide mouth bottle that may allow too much goop to come pouring out and drown your salad. AND the narrow spout (guess that’s what you’d call it) prevents any large chunks of garlic from escaping the bottle. In this case that’s a good thing because this recipe uses raw garlic – good for flavor, but not really something you wanna chomp down on in a salad. Okay, enough rhapsodizing about the bottle, on to the recipe…

Quick & Easy Paleo Lemon Garlic Salad Dressing

….Served Along Side a Luscious Summer Salad

Ingredients:
• ¼ tsp. grated lemon peel
• 2 cloves garlic, minced
• 1 tsp. iodized sea salt
• 10 cranks freshly cracked black pepper
• 1 tsp. Dijon or yellow mustard (use yellow mustard if doing #WHOLE30)+++
• ¼ cup freshly squeezed lemon juice (juice from 1 small lemon)
• ½ Tbsp. Coconut Secret Coconut Aminos Sauce
• ¼ tsp. dried thyme, crushed
• ¼ tsp. cayenne pepper (optional)
• pinch dried oregano, crushed (optional)
• 1/3 cup avocado oil or extra virgin olive oil
• ½ tsp. chia seeds

+++Most prepared dijon mustards contain white wine which is not approved for consumption during #WHOLE30. So if you’re actively “doing a WHOLE30,” be sure to substitute plain yellow mustard and (as always) be sure to check the ingredient list of any prepared product you use prior to consuming.

Hardware:
• Microplane
• Cutting board
• Chef’s knife
• Squeeze bottle or other dressing dispenser

Love this Squeeze Bottle from Sally’s Beauty Supply Repurposed for Salad Dressing Application!

Process:

1. Wash and dry lemon. Transfer to cutting board.
2. Using microplane, grate lemon peel then transfer to whatever bottle you will use to hold, dispense dressing.
3. Next finely chop (mince) garlic and add to bottle.
4. Add salt, pepper, mustard, thyme, lemon juice and Coconut Aminos sauce as well as any other herbs you are using.
5. Shake bottle gently to combine ingredients. Then pour in oil all at once along with chia seeds.
6. Place lid tightly on bottle and shake vigorously for about 2 minutes.
7. Taste for seasonings and adjust for taste.
8. Cover and refrigerate until ready to use. It’s best to refrigerate at least 3-4 hours before using.

Serve This Tangy Dressing over Crisp Salad Greens and Revel in the Compliments!

Wisdom of the Day:
“…and (God) said to humankind: ‘Look, the fear of the Lord is wisdom; turning from evil is understanding.”
~Job 28:28 (Common English Bible)
Read more here.

Resource of the Day:
Sleep is a key component in any beauty regimen. You simply cannot look or feel your best without sufficient sleep. For most adults, that means at least 7-8 solid hours of sleep per night. Struggling to fall or stay asleep? Check out this list of things that may be impending your sleep:
6 Things that Can Steal Your Sleep from ShareCare (P.S. I’m totally guilty of #6)

Previous recipes from this series include:
Easy Cheezy Broccoli Soup with Crispy Potato Croutons
#WHOLE30 Stuffed Zucchini Boats 2 Ways
Chicken Tri-Alamandine Casserole
And don’t forget to subscribe to Daily Beauty Wisdom by entering your email address in the subscription bar. That way you’ll instantly receive new recipes and beauty posts automatically sent to inbox of choice!

The (Coconut) Oil of Gladness + WHOLE30 Bulletproof Coffee

I have written previously about my love for cooking with all iterations of coconut oil. Vegetables, in particular, seem to respond deliciously to a hearty helping my fav oil and hefty doses of heat and salt. The result is almost always crispy green yumminess that rivals any bagged potato chip I’ve ever tasted. But coconut oil’s uses are not limited to cooking. A fact of which you are no doubt aware, if you frequent online beauty sites (for example: Pop Sugar, Total Beauty, etc.); follow any health or beauty-related YouTube Vloggers (e.g. FitLifeTV, JenerationDIY, and MANY more); or really have spent any amount of time online recently. Coconut oil is trending as the magical multi-purpose oil touted as everything from shaving cream (messy but reasonably effective in my experience) to leave-in hair conditioner (works well but I’d suggest only applying from mid-shaft to ends and not roots to avoid limp, greasy hair) to cure-all for eczema and lice (thankfully, can’t speak to its efficacy for those particular afflictions…yet). Instagram alone offers a dizzying array of coconut oil-based DIY facial scrubs promising to eliminate old acne scars, age spots, fine lines and cellulite; guaranteed to leave you with smoother, brighter, younger looking skin. Wow! All that, and crispy delicious brussels sprouts, too. Truly amazing!

Well, I’m here to tell you about 2 uses for coconut oil not previously mentioned in Internet Land.
#1. Caring for sensitized baby skin – From an aesthetic perspective, there’s not a lot to “correct” about baby skin. But infant skin can be very fragile and reactive, especially during transitional periods or bouts of illness. My daughter is now 7 months old. She inherited her father’s fair, sensitive skin and allergies (see pic below). She’s also teething, i.e. drooling a lot. When she developed her first ever cold a few days ago (and the runny nose, congestion and sinus drainage that goes along with it, cue sad Mommy face), the combination of factors resulted in an itchy irritated rash on her face, neck and chest. Fortunately, we keep a bottle of fractionated coconut oil spray on the changing table (as I’ll explain below). We just spray a little on a clean facial tissue, then wipe her face, neck and chest twice per day. Following this regimen, the rash resolved within 72 hours. Obviously I’m thrilled that the rash healed so quickly, but I’m especially pleased that she no longer seems so uncomfortable. Also, it’s reassuring to know that if she gets any of the oil in her mouth (and she puts EVERYTHING in her mouth right now), it is nontoxic, chemical and preservative-free unlike any other facial/baby wipe we may have used and unlike any cosmetic or medicated cream or ointment.

Daddy & Baby - both use coconut oil to soothe their sensitive skins! <3

Daddy & Baby – both use coconut oil to soothe their sensitive skins. Swoon!

#2. Coconut oil is a phenomenally effective baby poop cleaner-upper (yep I’m going there) – As I said my daughter is teething. She’s also beginning to eat some solid foods, and she’s had this mucus-y cold. All these things combine to produce some very sticky, icky, tough-to-clean-up poopy diapers. Enter the magic fractionated coconut oil spray. A few simple spritzes of the miraculous spray oil before “going in for the wipe,” and cleanup time is easily cut in half, maybe cut down by ¾. It cuts right through the “mess,” allowing Mommy or Daddy to tidy up the area quickly and with far fewer wet wipes, saving time and money, and parental exposure to toxic ickiness.

Various coconut oil treatment options from darling daughter’s changing table.

So now that I’ve offered you a whole new (terrifying?) perspective on the varied uses for and amazing powers of this extraordinary oil that brings happiness to so many, allow me to bring the subject back full circle to food – to a deliciously warm, chocolately and satisfying blender drink. Too soon for that image? I hope not, because I’m talking about COFFEE! As every mother knows, it’s always okay to talk about baby poop – to talk about almost anything – as long as there’s coffee.

Coconut Oil Coffee – The Saga Continues:

From chemical-laden to coconut goodness – coffee bliss at last!

Back story – I wrote about my struggle to let go of artificial (powdered) coffee creamer at the beginning of our WHOLE30 journey and again mid-way through the program when I realized the powdered chemical-laden gunk was delaying my progress. Though Hubs’ iced option kept me caffeinated and headache-free, I never found a truly satisfying alternative. Then, a few days after completing the program, I discovered the fabulous Coconut Mama.

The Internet has long been a-buzz with the promise of multiple benefits from what has been termed “Bulletproof Coffee” see also slide #2 in this Total Beauty slide show. Now, I haven’t touched dairy in any form for years, so the idea of adding (even) grass-fed butter to my all-important coffee seemed downright sacrilegious to me (and though WHOLE30 allows for the use of clarified butter, I’ve been – quite frankly – too darned lazy, and still too dairy-averse to even go there). Plus, I’ve always wondered – if the active ingredient is the MCT oil, why not forgo the butter and just use an oil that’s high in MCT fats to begin with, i.e. coconut oil? So several years ago I tried adding coconut oil to my coffee but was left with a very unappetizing puddle of oil sitting atop my cup, leaving me with no choice but to pour out my otherwise pristine caffeinated cup o’ goodness. So when I stumbled upon Coconut Mama’s recipe for coconut oil coffee, it rocked my world (or at least my AM routine)! What follows is my own adapted version of Tiffany’s (AKA “The Coconut Mama’s”) recipe. Hubs and I now choose this option regularly for our coffee (hey we’re trying to keep up with a teething 7 month-old after all), and it’s been a wonderful switch! I hope you will enjoy it as well!

WHOLE Bullet-Proof Coffee (with Coconut Oil)

Ingredients:
• 10oz. Freshly Brewed Coffee
• 1/2 Tbsp. (that’s 1.5 tsp. BTW) extra virgin coconut oil (I used Carrington Farms brand)
• 1/2 Tbsp. gelatin (optional, I used Great Lakes brand)
• 1 tsp. pure, unsweetened cocoa powder
• 2-3 drops liquid stevia (optional, omit during WHOLE30. I used SweetLeaf Chocolate)
• Additional toppings like cinnamon, nutmeg or unsweetened shredded coconut

Process:
1. Carefully pour hot coffee into your blender cup.
2. Add coconut oil and any other flavorings or sweeteners you’re using. Stir briefly to combine.
3. Place the lid on your blender then blend up your coffee.
The result will have a nice frothy “head” like a fancy coffee shop drink (see pic below).

Once blended, pour it into your cup. I like to sprinkle mine with unsweetened shredded coconut (because, can you ever have too much?).

To Make WHOLE30 Compliant:
• Omit stevia
• Again double-check the cocoa powder you’re using to ensure it contains no sweeteners or unapproved additives
• Feel free to use any approved spices you enjoy!

Wisdom of the Day:
(For the Lord has sent me) …to proclaim the year of the Lord’s favor and a day of vindication for our God, to comfort all who mourn, to provide for Zion’s mourners, to give them a crown in place of ashes, oil of joy in place of mourning, a mantle of praise in place of discouragement.
~Isaiah 61:2-3 (Common English Bible)
Read more here.

Resource of the Day:
The fabulous Coconut Mama offers free e-book with recipes using coconut flour that are sure to please any coconut aficionado (or fanatic such as myself).

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