SUPERBOWL SUNDAY: how to keep it CLEAN yet still make all the foods you LOVE!

I posted this TWO YEARS AGO and it continues to be our favorites!  

SIMPLY CLICK HERE for all recipes.  

ENJOY!

The DAILY ESSENTIALS: What supplements should I be taking?

This is going to VARY GREATLY from person to person as each of us are biochemically different and therefore have different needs.

But...I can tell you that everyone should be on the following:

1.  A food based MULTI vitamin.  I have access to very high quality multi's OR you can order some great ones off Amazon like the one HERE.

2.  A high quality DIGESTIVE ENZYME.  Of course, this is my area of expertise as I am a trained, certified Loomis Digestive Health/Enzyme Therapist.  Most of my enzymes run around $35 and you would be under my care to ensure we have you on a ratio of enzymes that is PERSONALIZED to your needs.  However, there are decent ones you can also order online like the ones HERE.  Either way, they can be shipped to your door.

3.  Probiotics.  Again, you can order through me.  I have access to clinical strength probiotics (some up to 200 billion active cells!) but you can also order some decent ones online HERE.

Additional supplements should be recommended after a proper consultation with client.  Hope that helps!

First 30 Day Elimination

1. NO SUGAR. (stevia and xylitol are acceptable)  
2. NO GLUTEN/WHEAT OF ANY KIND (no breads)  
3. NO CORN IN ANY FORM. (corn syrup, high fructose corn syrup, corn starch, corn, corn chips)  
4. NO PORK  
5. NO SCAVENGER FISH (shrimp, catfish, lobster, etc)  
6. NO MSG (monosodium glutamate...read labels)  
7. NO PASTEURIZED DAIRY except for: Organic Valley Fat Free milk, Organic Valley Mozzarella Cheese.  
8. ACCEPTABLE YOGURTS ARE: Greek Goddess plain or honey, FAGE 0% or 2%.  
9. NO MARGARINE. Use real butter.  
10. NO ARTIFICIAL ANYTHING..colors, flavors, extracts.  
11. NO PEANUT BUTTER. Use almond, cashew or sunflower.  
12. ONLY SLIVERED ALMONDS, no other nuts.  
13. NO CANS OR BOXES, unless approved. 　 (like organic canned tomatoes in a recipe)  
14. GET AS MUCH AS ORGANIC PRODUCE AS YOU CAN.  
15. NO VINEGAR for 30 days.
16. ORGANIC BLACK BEANS ONLY.

SHOP PERMITTERS! KEEP YOUR DINNERS SIMPLE!


FOR TIPS ON HOW TO REPLACE ABOVE INGREDIENTS IN RECIPES, CLICK HERE.

WHAT TO REPLACE IN RECIPES

RECIPE CALLS FOR:                                         REPLACE WITH:

Pork                                       Chicken or other meat

Pasta                                      Tinkyada Brown Rice Noodles

Sour Cream                            2% Fage or 0% Fage (Costco, Walmart, Grocery)

Heavy Whipping Cream        Can of Organic Coconut Cream (Trader Joes)

Bacon                                     Nitrate Free/Preservative Free Turkey Bacon

Ricotta                                    2% Fage

Cheese- any kind                   Organic Valley Mozzarella,  Joseph Farms large block Colby Jack
                                                         
Soy Sauce                              Organic Coconut Amino's.  (Whole Foods, NG)

Mayo                                      2% Fage or 0% Fage or soy-free REAL may.

Cream Cheese                        Organic Valley brand only and/or you can often sub in Fage.

Peanut Butter                         Barney Butter, Cashew butter, sunflower butter

Pasteurized Milk                    Coconut Milk, Almond Milk, Raw Milk/Raw Goat

Sugar                                      Coconut Sugar, Natural Sweeteners (honey, maple, agave)

                                                     
Canned Soups                        Grab 0% or 2% FAGE Greek Yogurt, add extra salt.

Salt                                         Pink Himalayan Salt, Sea Salt

Corn Starch                            Arrowroot or Tapioca Starch

Margarine                              REAL BUTTER!  Kerrygold, Organic Valley are examples.

Bacon                                    Turkey Bacon, preservative free!  (no nitrates/nitrites)

Flour                                      Namaste, Brown/White Rice Flour, Almond Meal

Extracts                                 Get PURE extracts, NOT ARTIFICIAL.




                                                       



      

A LITTLE EDUCATION GOES A LONG WAY WITH ESSENTIAL OILS!

As a Certified Natural Health Practitioner and Loomis Digestive Health Specialist, it is of UPMOST importance to me to EDUCATE EO users.  After YEARS of research and education on this matter-and even through my own experimentation with oils-I have come to very strong conclusions on how I believe oils should be used.

Here is a breakdown on a few main points:

1.  PEOPLE CAN ABSOLUTELY BE ALLERGIC TO OILS.  To hear anyone say otherwise is unscientific and uneducated.  Click HERE for more info on how.  This is why YOU SHOULD ALWAYS DILUTE TO MINIMIZE ANY RISK OF REACTIONS.

2.  THE "DETOX" EFFECT (WHEN USED TOPICALLY) IS IMPOSSIBLE.  It is NOT scientifically/biochemically possible to have a "detox" effect if a person has any type of reaction on the skin.  Applying something on the body does NOT cause detoxification.  So if you apply an oil to the skin and have an adverse reaction, THAT IS EXACTLY WHAT IT IS:  AN ADVERSE REACTION.  ALWAYS.

3.  In the case of an adverse reaction, IT IS RECOMMENDED TO STOP USING THAT OIL INDEFINITELY.  Having an allergic reaction to an oil means that your immune system has created antibodies to something in that product or blend, and you can assume you will have that same reaction for life now.

4. OILS ARE CLINICALLY PROVEN TO IRRITATE MUCOUS MEMBRANES which can cause severe long-term health concerns to the stomach and vital organs if oils are ingested.  Due to the overwhelming evidence, I DO NOT SUPPORT INGESTION OF OILS UNLESS UNDER THE CARE OF AN EDUCATED HEALTH CARE PROVIDER/AROMATHERAPIST, and even then, ingestion should be used as CRISIS care ONLY.  According to world renown Robert Tisserand on this matter,

"...If you put essential oils in water and drink the water then there are two reasons this is not a good idea. One is that essential oils don’t dissolve in water and so it actually makes it harder for your body to assimilate the essential oil into its system because it’s not evenly dispersed. It makes it much harder for the body but it also means that you have little droplets of essential oils floating around in your stomach and this can lead to irritation of the very sensitive mucus membranes of the stomach."  

5. THERE IS NO SUCH THING AS "THERAPEUTIC GRADE" OILS.  This term is truly ONLY a marketing term created by the company selling these oils.  What you DO want to look for is UNADULTERATED oils.  The term "therapeutic grade" is not recognized by any official organization or the FDA.   If you think that term separates an oil from any other oil you've been DUPED by brilliant marketing.  And to make the matter even WORSE:  some companies claim that other oils use "filler" oils or that you should avoid "perfumy" oils.  From Robert Tisserand:

"...if you’re buying sandalwood, frankincense, copaiba or helichrysum oil, you can only get these from certain wholesalers in the world. If you’re selling blue tansy, helichrysum or frankincense oils you’ve bought them from, in the case of helichrysum, the Balkans, in the case of blue tansy, Morocco. That’s where they come from. Everybody gets them from the same place. So one blue tansy oil isn’t different from the next, one frankincense oil isn’t all that different from the next. They come from the same suppliers, the same origins. So your sandalwood oil isn’t different from the next person’s sandalwood. It may cost a lot more, but it basically is the same oil, unless it’s been adulterated. Sure, we don’t want adulterated oils."

6.  REFER TO PROPER DILUTION CHARTS AS A GUIDELINE FOR APPLICATION.  A simple search on the internet can be helpful.

7.  DRUG INTERACTIONS ARE POSSIBLE WITH ESSENTIAL OILS.  Click HERE for more info.

GROOVY ORGANIC CLEANING ONLY USES UNADULTERATED OILS.

You can view all of Groovy Organic Cleaning Products by clicking HERE.

Rotisserie Chicken (IF friendly)

1. 
   
   
   
   
   
   ROTISSERIE CHICKEN: 
   1. CROCK POT VERSION: toss in organic red potatoes, big chunks of yellow onion and carrots in bottom. Add some water to cover veggies. Sprinkle on some sea salt (NOT table salt which strips salt of everything wonderful) and Pepper. Take your whole chicken, pull out gizzards if any, and pat dry w/ paper towel. Stuff cavity w/ anything you think would be good flavor: half onion, apple, carrot, celery, herbs like rosemary and/or oregano/sage, etc. In a small bowl mix about ¼ cup of melted butter and any spices you want. I love to mix it up…sometimes I use just salt/pepper with some lemon juice and sage. Sometimes I use Italian type seasons. No right or wrong. Using clean hands, rub the oils/spices all over chicken. Turn on low and cook 6-8 hours. SO easy and good.
   2. OVEN VERSION: Preheat oven to 350. Using a large casserole dish, grease it first then toss in some veggies like organic red potatoes, onion chunks and carrots. Sprinkle on some sea salt (NOT table salt which strips salt of everything wonderful) and Pepper. Take your whole chicken, pull out gizzards if any, and pat dry w/ paper towel. Stuff cavity w/ anything you think would be good flavor: half onion, apple, carrot, celery, herbs like rosemary and/or oregano/sage, etc. In a small bowl mix about ¼ cup of melted butter and any spices you want. I love to mix it up…sometimes I use just salt/pepper with some lemon juice and sage. Sometimes I use Italian type seasons. No right or wrong. Using clean hands, rub the oils/spices all over chicken. COVER CHICKEN W/ FOIL AND BAKE 1 HOUR 15 MINUTES. Remove foil and turn on broil and cook for an additional 10 minutes until skin looks brown and crispy.
      
      
      HOMEMADE BROTH:  keep all the bones and carcass.  If there are any veggies in the pan/crockpot, keep those too!  (if you used a pan, you'll have to pull out the crockpot for this)  With the bones and cavity in the crockpot, fill your crockpot up with water almost as high as allowed.  Cover with lid and place ON WARM.  (not low!)  Let cook for 12-24 hours.  Strain and store your broth in a glass jar if you'll use immediately or you can freeze in ziplock bags for up to 6 months.  

Organic Latte: The best coffee you'll ever fix.

REAL, ORGANIC GRASS FED BUTTER (and other healthy fats) has now been clinically proven to LOWER bad cholesterol and RAISE good cholesterol.
Click here for article and references to clinical studies.

ANOTHER TIP:  This trick can completely diminish hunger cravings too!

Ingredients:

Organic coffee, brewed  (See why I say ONLY organic coffee below)  Costco has both decaf and reg

Organic Cultured Butter by Organic Valley OR Kerrygold (Kerrygold recommended-Costco)

OPTIONAL:  Raw milk, raw goat milk, or homemade Almond milk or store bought almond/coconut milk

OPTIONAL:  spices or pure extracts such as cinnamon, or organic pure extracts such as peppermint.

DIRECTIONS:  

1.  Pour about 2 cups of coffee in a blender, vitamix, or magic bullet.

2.  Add 2 tbsp of butter.

3.  Add a splash of milk or milk alternative.

4.  Add any optional spices or extract.  (get the best quality here!  organic, please!)

5.  Blend for 10 seconds.

6.  You now have a frothy, delicious, better than Starbucks cup of coffee!  

WHY ORGANIC COFFEE?  

Conventional coffee is among the most heavily chemically treated foods in the world (and thereby making it on Misty's Dirty Dozen list).  It is steeped in synthetic fertilizers, pesticides, herbicides, fungicides, and insecticides – a real mouthful with a bad taste. Not only does the environment suffer from this overload, but so do the people who live in it. Farmers are exposed to a high level of chemicals while spraying the crops and while handling them during harvest. The surrounding communities are also impacted through chemical residues in the air and water. These chemical presences are not just unpleasant; many are highly toxic and detrimental to human health. 

In the case of organic coffee, there are no synthetic fertilizers or chemicals used in growing or production, which means cleaner beans, air, land, and water. The coffee is grown with only organic fertilizers, like coffee pulp, chicken manure, or compost. Organic farms also combat climate change by emitting less carbon than chemical farms, while also sequestering significant amounts of carbon. As a bonus, organic coffee beans are richer in healthful antioxidants, and many people can even taste the difference. Your health, and the health of the planet, both get a boost.

- See more at: http://equalexchange.coop/blog/organic-vs-conventional-coffee#sthash.1V0eAv1b.dpuf

IF Portabella Crust Pizza

1. 
   
   PORTABELLA MUSHROOM “CRUST”: buy the large portabellas and turn upside down (gill side up, brush w/ melted butter and top w/ whatever you would your pizza-keeping in mind to keep this ketogenic.
   
   Sauce, organic mozzarella cheese, veggies, etc.
   
   Bake at 350 until cheese is melted. Delicious!
   
   SAUCE IDEAS:
   
   

   1. HOMEMADE: you can easily make your own w/ tomato paste. (we buy our organic tomato paste from Costco) Add about 1 tsp of EVOO and toss in Italian seasonings like basil, oregano, parsley and a little salt/pepper.
      STORE BOUGHT:  You can always just use an ORGANIC MARINARA SAUCE like the one I use from Trader Joes.  BEWARE:  You MUST read labels!  Many sauces (even organic) use soybean oil...BAD!  

IF Beef Stroganoff

INGREDIENTS

¼ cup organic butter, melted

8 ounce package portabella mushrooms, cleaned, trimmed and quartered

1 pound sirloin or deer steak, sliced across the grain 1 inch thick

1 tbsp organic unsalted butter

1 small onion, thinly sliced

1 small clove of garlic minced

1 ½ cups organic beef  or chicken stock (see last ingredient...you'll need more to cook quinoa in)  HINT:  I make my own broth but you can buy cases of organic broth at Costco.

1 tsp. Dijon mustard

¼ cup FAGE 2% Greek Yogurt

1 tbsp. chopped flat leaf parsley

Kosher salt to taste

Freshly ground black pepper to taste

1 cup of white rice + 2 cups of organic chicken or beef broth

Arrowroot or tapioca starch IF NEEDED.

DIRECTIONS

• RICE DIRECTIONS:  In small sauce pan, bring 2 cups of organic broth to boil.  Add 1 cup of rinsed rice.  Turn down heat, cover and simmer until rice nice and fluffy.  (just follow the instructions but use broth instead of water)

In a large skillet (I love using our large cast iron skillet) heat 2 tbsp. of the butter until shimmering. Add the mushrooms and cook over medium high heat until softened about 3 minutes, season with salt and pepper and cook one minute longer. Transfer mushrooms to a medium bowl.

Season steak with salt and pepper. Heat the remaining 2 tbsp. of butter in the same skillet. Add the steak and spread evenly in pan; cook until browned on all sides (leave center a little pink), about 4 minutes. Transfer the steak to the bowl with the mushrooms. Add 1/3 cup of broth to the skillet and stir to scrape up the browned bits from the bottom of the pan; add to the mushrooms and set aside.

In the same skillet, melt 1 tbsp butter until bubbling. Add the onion and cook until softened about 3 minutes. Season with salt and pepper. Add the garlic and cook one more minute. Add the steak and mushroom mixture back to the pan with 1 1/2 cups broth and mustard; simmer over medium heat until the pan juices thicken slightly, about 5 minutes.  NOTE: if need to thicken, add a little sprinkle of arrowroot or tapioca starch.  Remove from the heat and stir in the FAGE and parsley. Season the stroganoff with salt and pepper and serve over rice.

Yields 4 main course servings

IF FRIED "Fill in the blank"...(fried fish? fried chicken? fried onion rings?...use this batter for whatever you want!)

(fried fish?  fried chicken? fried onion rings?...use this batter for whatever you want!)

Ingredients:

1 cup of full fat Greek Yogurt (I like 2% FAGE)
2 eggs
2 cups White Rice Flour
Himalayan Salt
Organic Parsley, Organic Seasoning Salt (both optional)

2 Organic yellow onions (or whatever you want to fry!)

3/4 cup coconut oil
1/4 cup of butter


INSTRUCTIONS:

As you prep, go ahead and get the oils going.  In a deep pot or skillet, (deep so it doesn't splash everywhere)...heat up the oil and butter on medium heat.  Keep an eye on it so you don't start an oil fire!

1. in a medium bowl, combine the yogurt and the eggs.
2.  in a large bowl with a lid or a large gallon ziplock, add the white rice flour and seasonings.
3. Slice your onions...thick, thin, whatever you like!  If using fish or chicken, cut into strips or bite sized nuggets.
4. IMMERSE onions (or ?) in the yogurt mixture.
5.  Place onions (or ?) in the large bowl or ziplock, seal shut and SHAKE until well coated.
6.  Fry in oil/butter until golden brown.  Place on paper towel lined plate and sprinkle a little himalayan salt on it.  YUM!

IF Almond Meal Bread

Almond Flour Bread 

Prep Time: 15 minutes

Cook Time: 45min-1 hour

Active Work Time: 15 minutes

Yield: 1 (11-inch) loaf of bread

Recipe

3 cups Almond meal

1 tablespoon baking powder

1 teaspoon baking soda

1 teaspoon salt

1 cup almond milk or coconut milk

1/2 cup full fat Greek Yogurt (like 2% Fage)

1 large egg

1/3 cup butter, melted (I use organic valley cultured butter from HyVee/Whole Foods OR Kerrygold from Costco)

HERB OPTIONAL:  2 teaspoons finely minced garlic

HERB OPTIONAL: 1/3 cup finely chopped, mixed, fresh herbs (rosemary, marjoram, thyme, sage)

1. Preheat the oven to 350 degrees F, and coat an approximately 11-inch loaf pan with a thin layer of butter.
2. In a large mixing bowl, combine the almond meal, baking powder, baking soda, salt.   Make a well in the middle and set aside.
3. In a medium-sized mixing bowl, gently whisk milk, yogurt, egg, (garlic, herbs if using) and butter. Pour this in the well in the dry ingredients and mix only until combined. It should resemble cake batter but slightly thicker.  If too thick add a tiny splash of milk.
4. Pour the batter into the greased pan, and bake in the preheated oven until the bread becomes solid (it should no longer jiggle if you move the pan), the top is golden brown and slightly cracked, 45 minutes to 1 hour.
5. Let the bread rest in the pan for at least 20 minutes or so. Then use a large plate or baking sheet to invert the bread to remove it from the pan. Wait about an hour before attempting to slice the bread. It should be completely cooled.

Notes

You could also make lovely, savory muffins with this recipe. Simply bake the batter in muffin tins. The cooking time will be less, so keep a close watch on them. 

This is a pretty full loaf pan when it goes in the oven -- it's a good idea to place it on a baking sheet . . . just in case.