Rotisserie Chicken (IF friendly)

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   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

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   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.

HERXHEIMER REACTION: What to Expect

The Herxheimer Reaction - Feeling worse before feeling better

The Herxheimer Reaction is a short-term (from days to a few weeks) detoxification reaction in the body. As the body detoxifies, it is not uncommon to experience flu-like symptoms including headache, joint and muscle pain, body aches, sore throat, general malaise, sweating, chills, nausea or other symptoms.

This is a normal — and even healthy — reaction that indicates that parasites, fungus, viruses, bacteria or other pathogens are being effectively killed off. The biggest problem with the Herxheimer reaction is that people stop taking the supplement or diet that is causing the reaction, and thus discontinue the very treatment that is helping to make them better. Although the experience may not make you feel particularly good, the Herxheimer Reaction is actually a sign that healing is taking place.

What Is The Herxheimer Reaction?

The Herxheimer Reaction is an immune system reaction to the toxins (endotoxins) that are released when large amounts of pathogens are being killed off, and the body does not eliminate the toxins quickly enough. Simply stated, it is a reaction that occurs when the body is detoxifying and the released toxins either exacerbate the symptoms being treated or create their own symptoms. The important thing to note is that worsening symptoms do not indicate failure of the treatment in question; in fact, usually just the opposite.  

The Herxheimer reaction is caused by the release of toxic chemicals (endotoxins) released from the cell walls of dying bacteria due to effective treatment. The Herxheimer Reaction is well recognized in medical circles and is certainly not confined to the world of natural medicine or supplements.  IT IS IMPORTANT TO NOTE HOWEVER, TO COMMUNICATE ALL REACTIONS TO YOUR PRACTITIONER so he/she can determine if symptoms are, in fact, detox.

Enzymes/Diet & The Herxheimer Reaction

Herxheimer reactions in response to Enzyme Therapy AND to diet changs can occur as the body adjusts to the die-off process and responds to the increased load on the lymphatic system – particularly in cases of systemic and chronic conditions and/or severe infections.

The most common Herxheimer reactions:

• Headache
• Flu-like symptoms
• Itch and rashes
• Flushes
• Fatigue/Irritability

Usually, the reaction lasts a few days. In more severe cases, reactions can last a week or more.

Users of Digestive Enzymes who take the product may also experience die-off symptoms, such as headache and irritability. One may also feel immediately worse for a few hours or a day before starting to feel relief.

Herx reactions vary widely, depending on many factors, including the general health of the individual, the condition being treated, the degree of toxicity that exists in the body, the frequency and dosage of enzymes taken, and the support the body is provided in eliminating the toxins as rapidly as possible. Although this article focuses on the Herxheimer reaction, please keep in mind that not all users of enzymes will experience a Herx reaction. However, it is important to be aware of the possibility and to understand that it is a symptom of healing, so that enzyme users and changers of diet do not become discouraged if symptoms temporarily worsen. REMEMBER:  Detox reactions are actually a sign that the body is restoring itself to good health.

Time Frames

There is differing data on the timing of a Herxheimer reaction. Some data indicates that it usually occurs between four and 24 hours from the onset of treatment. Others note that between Day 3 and Day 5 of a treatment program is often when the reaction is most noticeable. What appears to be most accurate is that reaction times -- and indeed whether there will be any reaction at all -- are strictly dependent on the individual being treated. Duration of the reaction also varies widely, from an hour or a few hours to days or even a few weeks.

What To Do In The Event of a Herxheimer Reaction

If the reaction is mild enough that it can be borne without grave discomfort, the best approach is to continue treatment and assist the body in eliminating the toxins as quickly and as thoroughly as possible by the methods below.

If the reaction is too severe, cutting back on the enzyme dosage or frequency of use can be very helpful in lessening symptoms but allowing the healing process to continue. Sometimes stopping for a day or so and then beginning again at a lesser dosage can allow for quick relief.  PLEASE SEEK OUT A TRAINED PRACTITIONER IN ENZYME THERAPY for guidance.

The best assistance for the body is drinking plenty of distilled water (a half gallon a day is recommended).

Other helpful suggestions include:

• Getting plenty of sunshine
• Minimizing exercise for the detox period
• Keeping the organs of elimination (the bowels, lungs, skin, kidneys, lymph) functioning properly
• Keeping the diet relatively pure during the detox period so that the body is not loaded with additional chemicals and toxins to eliminate while it is already working hard.
• Taking sea salt baths and/ or steam baths and saunas, plus liver and elimination system supports can also be helpful, though any herbal supplements should be kept to a minimum and should be very mild and gentle in nature.
• Epsom and/or Himalayan Salt Baths
• Baking Soda Baths
• COMMUNICATION w/ your practitioner to let him/her know so appropriate methods and/or additional support can be used

Conclusion

The most important advice in relation to Enzyme Therapy as well as any Elimination Diet and the Herxheimer reaction is to “bear with the process”. The reaction is usually over within a few days and is well worth the cleansing and healing results. Plus, it is a sure sign that the program is doing its job and working to help restore your body to natural health!

Warning: Any serious symptoms such as cardiac irregularity; breathing difficulties; chest, lung or throat constriction; significant swelling; or other severe symptoms should be given immediate medical attention.

Almond Flour Bread (Option for Garlic Herb Version)...EASY!!!! IF Friendly

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

2 1/2 cups Almond meal

1/2 cup Bobs Red Mill Millet (optional:  you could use coconut flour, oat flour, or all almond flour...totally up to you, but I wanted a "lighter" flour for texture.)

1 tablespoon baking powder

1 teaspoon baking soda

1 teaspoon salt

2 Tbsp honey (OMIT ON THE IF DIET)

1 cup almond milk + 1 tsp of lemon juice or vinegar (to make "buttermilk"...combine in bowl and set aside)

1/2 cup plain yogurt or Fage

1 large egg

1/3 cup coconut oil or butter, melted 

OPTIONAL:  2 teaspoons finely minced garlic

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 or oil.
2. In a large mixing bowl, combine the flour, baking powder, baking soda, salt.   Make a well in the middle and set aside.
3. In a medium-sized mixing bowl, gently whisk buttermilk, yogurt, egg, (garlic, herbs if using) honey (if using) and oil. 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.

Easiest Lasagna EVER (and Gluten Free!) IF Friendly

Ingredients 

• 1 pound lean grass fed ground beef or ground deer
• 1 (32 ounce) jar organic /soy free spaghetti sauce
• 32 ounces 2% Fage
• 3 cups shredded or sliced organic mozzarella cheese
• 2 eggs
• 
  

• 2 teaspoons dried parsley
• salt to taste
• ground black pepper to taste
• 2-3 (depending on size) sliced zucchini's (NOT cooked.  And sliced however your heart desires, horizontal or vertical)
• 
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1. In a large skillet over medium heat brown the ground beef. Drain the grease. Add spaghetti sauce and simmer for 5 minutes. Set aside.
2. In a large bowl, mix together the Fage, eggs, dried parsley, salt and ground black pepper.  Feel free to toss in some other herbs, dried or fresh.  A little basil or oregano tastes awesome!
3. To assemble, in the bottom of a 9x13 inch baking dish evenly spread 3/4 cup of the sauce mixture. Cover with slicked zucchini, 1 3/4 cup of the cheese mixture, mozzarella, and 1/4 cup sauce. Repeat layers twice. Top with zucchini slices and remaining sauce, remaining mozzarella and some Parmesan cheese if you want. Cover with aluminum foil.
4. Bake in a preheated 350 degree F(175 degrees C) oven for 30 minutes. (it might drip!)  Uncover and bake an additional 10 minutes. Let stand 10 minutes before serving.

IF Paleo Meatballs

My beautiful and talented sister in law (who is an AMAZING cook) sent this my way.  She got the recipe from a friend who got it from a gym...so friend at the gym, THANK YOU!  (and if you come across this and can help me give credit to where credit is due I'd sure appreciate it!)  

Paleo Meatball

2 lbs. grass fed beef 
1/2 cup almond flour (I used Trader Joes almond meal)
3 garlic cloves/chopped
1/4 cup onion
handful fresh oregano chopped
2 eggs (Although tonight I will use ground flax mixed w/ water as egg substitute)
pinch of kosher salt
1/2 tsp. black pepper
10 baby bella mushrooms, chopped finely OPTIONAL

combine all ingredients and form into balls (I use a cookie scoop)... recipe calls for pan frying in EVOO or butter , but I scooped mine onto parchment paper and popped them in the oven until cooked through.  (Pictures to come!)

Serve w/ your favorite CLEAN marinara sauce over quinoa pasta or spaghetti squash.


EGG ALLERGY SUBSTITUTE DIRECTIONS:  I do this ALL the time.  It really does work in just about anything.

To replace one egg:
1 tablespoon ground flaxseeds
3 tablespoons water (or other liquid)

Stir together and let sit for about 5 mintues until thick and gelatinous.