Viewing entries tagged
paleo
Here we are in summer, my favorite time to browse the farmers markets and get in the kitchen!
This recipe is fun to explore with a mash-up of your favorite seasonal stone fruits in any combination you like.
Think cherry –– plum or peach–– apricot!
Treat yourself to this all-pleasure (no guilt) late summer delicacy and savor every bite.
Need a little sweet treat? We brought these delicious little bites on the Grace and Gratitude Retreat this November and they were a huge hit. In fact, there are a few participants eagerly awaiting this recipe as we speak! This one is for you if you love a little sweet treat, but want to skip the sugar.
Chock full of coconut oil! There are few substances on the planet that stand up to coconut oil. This versatile superfood has beneficial uses that span skin care, hair health, and anti-inflammatory properties—benefitting you inside and out. Coconut oil is antibacterial and antimicrobial, making it a wonderful addition to your menu.
Notably, research shows that eating coconut oil regularly can support and heal your digestion as it positively influences the delicate balance of good and bad flora, making the plethora of antioxidant-rich foods you eat, easier to absorb.
Recipe Credit :: Boulder Nutrition Team Member Ani Okun
Photo Credit :: Boulder Nutrition Team Member Kristine Mahan
If you like warming and hearty foods at this time of year, this delicious bowl of goodness may be just right for you this solstice week. It can be made stove top, instant pot or crock pot and the recipe has all three options.
We made this recently on a chilly night up at our cabin, with the warmth and ambiance of our pellet stove burning. it warmed us up just right.
And I just love the crunch of the kale chips on top. So much texture and flavor fun.
And yes! Another Butcher Box Win:
I love being part of a community focused on caring about animals and our planet, improving livelihoods for farmers, and sharing better meals together. 100% grass-fed beef, free-range organic chicken, humanely raised pork, and wild-caught seafood all delivered right to your door once per month. Pick a box, customize your own box, and cancel or change at any time! I call that a win-win! Head over to check out their latest freebie HERE
With summer in full force and the joy of being able to finally come together after a long pandemic year, check out this brand new and tasty BBQ recipe for your festive summer fun.
This is an easy, tasty and super simple recipe for your summer table.
With high quality avocado oil based condiments, pasture-raised pork and local summery slaw, you have got yourself a tasty meal for family and friends.
I am a HUGE fan of Primal Kitchen products and this recipe features their Hawaiian BBQ sauce and (my favorite) Avocado Mayo.
Grab you first Primal Kitchen order HERE and use the code SATIATE10 for 10% off.
I hope you enjoy!
If you are craving a little pleasure (pleasure heals remember?) scroll down for a fun sweet treat for you to practice more pleasure in your eating and living!
Also, a little reminder about the health benefits of chocolate. Here are a few of my favorites:
In ancient texts, cacao was described as a sacred superfood, often referred to as food of the gods. The cacao bean and its consumption date back as far as thousands of years, where it was used as a powerful and healing food, including use in ancient ritual and ceremony.
One study showed (performed with dark chocolate with 70 percent or higher cacao content) that cacao had an equivalent or significantly greater oxygen radical absorbance capacity (ORAC) value (a scale used to measure the antioxidant potency of food).
Research has found that not only can cacao improve cognitive function and mood, but it is also may help to reduce stress, decrease brain inflammation, and improve memory. While this information is helpful, further research is in progress to learn the cause-and-effect brain-behavior relationship with cacao at higher concentrations.
Cacao was also correlated with promoting the maturation of T-cells, the lymphocytes actively involved in your immune response.
Want to keep cooking? Check out some of our recent recipes below:
The warming flavors of fall fare are infused into this delicious paleo (grain-free) granola. Top with your favorite milk or yogurt and you have yourself a simple and quick breakfast of snack.
So simple to make, and so great to have ready to go!
Cinnamon: Cinnamon is a powerhouse ingredient that boosts the chromium levels in your blood, an important nutrient that helps with blood sugar regulation and stability.
Ginger: Ginger is known for its medicinal properties including a high level of antioxidants and antimicrobial elements. Research shows that ginger is a highly antimicrobial food.
Nutmeg: Another tasty and warming fall spice that soothes indigestion and increases immune function.
Cozy up with this delicious bowl of goodness!
This yummy one pot meal is the perfect mid-week pleaser. In less than thirty minutes, you can delight your palate and your people with fall flavors and fare!
Rosemary: A healing herb that is full of antioxidants and anti-inflammatory properties. Rosemary is said to also ease stress and uplift your mood.
Squash: Hard shell squash is high in vitamin C, vitamin A, calcium, and iron. Eat it often for a healthy immune system, strong bones, and to prevent anemia.
Need a vegetarian option? Check out our favorite mushroom ‘meatball’ recipe here.
Tasty, super simple and so pretty. Feel free to slice your cauliflower into pretty steaks and serve with this delicious and mouth watering Chimichurri
There are simply thousands of reasons to eat more cruciferous vegetables. Cauliflower, and many others in the Brassica family, are known for outstanding health benefits.
One of my favorites is from a Journal of American Medicine study where it was shown that five servings per week of brassica (broccoli, cauliflower, kale, Brussels sprouts, watercress, cabbage and radish) arrest the growth of breast cancer cells!
Eat your brassica friend!
These two fall flavors are my favorite together. Juicy fall pears with warming spicy ginger. What could be more warming and delicious. There is always room for guilt free comfort food in the Boulder Nutrition Kitchen.
Pears are known in Traditional Chinese Medicine to support strengthening the lungs as the weather changes.
Ginger is a warming superfood that has immunity boosting properties as well and soothing for the lungs and digestion.
Grain free to keep it gluten free, Paleo and Keto friendly!
I hope you enjoy this yummy fall treat.
I grew up eating BLTs with my dad. It was one food that we both loved, especially when we had fresh garden tomatoes to use.
Lately, I have been playing with this lettuce wrap version (and adding 🥑 avocado). Butter lettuce is my favorite lettuce for a lettuce wrap, and pair it with avocado mayo and it's a little slice of heaven.
Try this yummy lunch when you can!
I know it is hard to believe we are including CAKE here in this cleansing themed time, but I also want you to know that with healthy and natural ingredients, you can create oodles of guilt-free comfort foods.
We chose lemon because lemon is known to cleanse the liver, and turmeric because of it’s superior anti-inflammatory properties all blending with this delicious and baking friendly coconut flour.
I promise, you won’t be disapointed!!
I am a big fan of baking with alternative flours. These coconut flour treats topped with oh-so-yummy coconut butter are the perfect variation for the healthy and balanced sweet flavor.
Plus, coconut! Health benefits galore! These healthy treats are rich in coconut and coconut oil.
There are few substances on the planet that stand up to coconut. This versatile superfood has beneficial uses that span skin care, hair health, and anti-inflammatory properties—benefitting you inside and out. Coconut oil is antibacterial and antimicrobial, making it a wonderful addition to your menu (and to your bathroom cabinet).
Notably, research shows that eating coconut oil regularly can support and heal your digestion as it positively influences the delicate balance of good and bad flora, making the plethora of antioxidant-rich foods you eat easier to absorb.
GENEEN ROTH
Vegan or Paleo? Gluten free or whole grain? Whole food or fat free? What we “should” eat gets a lot of press these days. We know eating healthy is a great first step, but when it comes to aligning with a particular eating style, there are many factors to consider.
Eaters are often left confused around which eating style to choose in order to obtain optimal health and vitality––if choosing any at all. Each of the eating styles below comes with specific health benefits and characteristics that may help you navigate what lands on your plate.
The whole food diet is likely the most basic and simple way of eating. Whole food eating means eating food in its whole form with minimal processing. In 2011, Harvard School of Public Health created one formula of a whole food diet, The Healthy Eating Plate: A simple and thorough guide to creating healthy whole food meals. With this version of a whole food diet a few simple guidelines are recommended:
o Fill half your plate with vegetables and fruits
o One-quarter of your plate with whole grains
o One-quarter of your plate with proteins (plant or animal based)
o Use healthy natural oils in moderation
o Drink lots of water (avoid sugary drinks)
o Get your daily exercise.
These guidelines are basic, simple and healthful. If you are dealing with specific health issues, you may need to alter the foods within the whole food regimen to address your health more assertively.
Gluten free substitutions and health trends have become more and more popular in local health food stores over the past decade. Studies now show that 1 percent of the population has celiac disease (gluten intolerance) and 10 percent of Amercians are gluten sensitive. Grains containing gluten include wheat, spelt, barley, rye, farro, and kamut (along with other grains that may be contaminated with gluten such as oats).
While many of us may not be technically gluten intolerant or sensitive (or undiagnosed) eating less gluten can be beneficial for reasons such as decreasing inflammation, improving candida symptoms, healing leaky gut, and reducing migraines.
But don’t be fooled, eating gluten free does not guarantee your health. Beware of the ingredients in many gluten free substitutions as they are often refined, high in sugar, GMO’s, or preservatives.
Originally coined by Dr. Weston A Price, the Traditional diet is exactly what it sounds like: Eating the traditional and local food of your climate and culture. In the early 1900’s, Dr. Price travelled around the globe, making the world his laboratory, while he observed many cultures far and wide––from Eskimos to Swiss and African tribes to Polynesian Sea islanders. His research is based on the dental structure and health of these varying populations and how their traditional diets affected physical degeneration related to nutritional deficiencies.
His complete body of work can be found in his masterpiece: Nutrition and Physical Degeneration. The Weston A. Price Foundation was created in 1999 to continue his work and research in the world, while also educating folks on restoring nutrient dense foods to the human diet.
The Traditional Diet recommends a whole food based regimen based on nutrient dense local foods from plants and animals, with a special focus on nutrient dense foods, such as local cultured butter, local raw milk, farm fresh egg yolks, bone broth, as well as traditional sourdough breads and organ meats.
The Paleo regimen is fairly simple: If the caveman did not eat it, then neither should you. The Paleo diet is based on the premise that genetically, we are almost identical to our caveman ancestors. While studies show this premise to be only partially true, this hunter-gatherer type of eating style has many positives. Paleo eaters avoid processed sugar, grains, legumes and dairy.
The Paleo eating style is based on a diet heavy in
o Vegetables
o Fruits
o Unprocessed meats of all sorts
o Eggs, nuts and seeds.
While some folks find it meat heavy, studies have shown the Paleo diet has a positive impact on glucose intolerance, weight loss, and cardiovascular health. The Paleo Diet is a highly anti-inflammatory, pure and clean option to check out.
Originally created by the medical community as a supportive diet for children with epilepsy, the Ketogenic diet focuses on high fat and protein foods that force the body into a ketogenic state—burning fat for energy instead of the usual glucose and glucose-rich carbohydrates. This eating style surely busts the myth that “fat makes you fat”.
The Ketogenic diet has become more widespread recently with various associated health benefits outside of managing childhood epilepsy. While the Ketogenic diet requires more than a little diligence and a commitment and many folks question these drastic dietary changes, studies show that the extended use of the Ketogenic diet has a positive impact on weight loss, body mass index, cholesterol levels (raising HDL and lowering LDL) and blood glucose levels with no noted long term safety issues.
With digestive issues on the rise, the low FODMAP diet addresses some of the more common digestive issues of our time and is often recommended because many eaters have trouble digesting short-chain carbohydrates (tiny carbohydrates with less than 10 sugars).
FODMAP stands for "Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols”. The result of eating high FODMAP foods can be that these partially digested carbohydrates reach the large intestine and create a fermentation effect. Also, in the gut one’s “bad bacteria” uses these partially digested carbohydrates for fuel, exacerbating digestive issues, leading to gas, bloating, stomach pain and even constipation.
While the low FODMAP diet can feel a bit restrictive and challenging at first, studies show this diet to be a very healing option for many who struggle with IBS. You can find a complete list of the high FODMAP foods to avoid here.
Whole30 was founded by Melissa and Dallas Hartwig in 2009. Their Motto: Eat. Real. Food. This popular 30-day program is a whole food short-term nutritional reset, governed by a few particular do’s and don’ts. Do’s include eating a real food diet rich in meats, fish, eggs, poultry, natural fats, and spices. Don’ts are to avoid processed sugars (including artificial sweeteners), grains, alcohol, legumes, dairy, MSG, sulfites and carrageenan and processed foods of any kind.
While there is no recommended calorie counting or weighing during the program (in fact it is forbidden), weight loss is highlighted as a primary benefit. Whole30 is considered more of a diet than an eating style with it’s 30-day focus on structure, duration, support, and regulation.
Michael Pollan said it well: “Eat food, mostly plants.” This is the foundation of the plant-based diet. Plant-based is not as strict as it sounds, with a wide range of plant based foods – vegetables, fruits, nuts, seeds, and legumes and can include small amounts of animal protein.
Often confused with the vegan or vegetarian diet, plant-based eating has a foundation of plant-based foods without the strict guidelines.
But beware, according to the Harvard School of health: “All plants are not created equal”. Technically fruit juice, potato chips and white bread are plant-based foods but can wreak havoc on your blood sugar and bodily inflammation, while a diet high in leafy greens and whole food based plants can do wonders for health and vitality.
If you choose to eat plant-based, be sure to choose your plant-based foods wisely.
Veganism is known as a diet and lifestyle (often for ethical and environmental reasons) that excludes all forms of animal products, including all dairy, honey and eggs. When done well, the vegan diet can be sustainable, satiating and create and array of health benefits, specifically lowering body weight, lowering blood pressure, and decreasing the rate of cardiovascular disease. However, not all vegan diets are healthy. Eating vegan requires attentiveness and an understanding that certain nutrients (such as omega 3 fatty acids, vitamin B12, zinc, iodine iron, calcium, and iron) are harder to come by in the vegan world.
When eating vegan, it is important to stay away from processed, nutrient-weak foods that lack proteins and fats, instead choosing whole food proteins (in the form of nuts, seeds and legumes) and naturally fat-rich foods that provide a stronger base for nutrition, while in some cases supplementing with nutrients such as vitamin B12.
This witty marriage of the two words, flexible and vegetarian, was voted the third most popular diet trends of 2018 by US News. The diet was originally described in the book, "The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease and Add Years to Your Life," by registered dietitian Dawn Jackson Blatner. Flexitarian eating emphasizes a diet high in vegetables, fruits, nuts, seeds, whole grains, plant-based proteins with occasional animal protein options. The original Flexitarian regimen comes with a supportive menu plan, lots of resources on cooking tofu and other plant-based proteins, and many supportive intentions including pleasure, satiety, and convenience.
The Flexitarian diet is just like it sounds, flexible. While this works well for some, others may prefer a bit more structure. There are many versions of eating flexibly and finding the best one for you is important to consider.
Finding an eating style that works for you can take a little patience, education and mind-body awareness. In general, when filling your plate with nutrient-dense whole foods, you can be confident that you are getting a high quality nutritious diet. Many of the above eating styles are strong and healthy options that over time, you can customize to align with your health and wellness needs.
Pumpkin season is here! And there are so many ways to incorporate this delicious orange vegetable, and its healthy, crunchy seeds, into your diet.
These muffins are really low in added sugar. Bananas, Turkish figs, and a little coconut sugar lend a great balance of natural sweetness, along with lots of minerals. The almond flour and eggs provide lots of protein to keep you full and energized throughout the day.
Cinnamon, ginger, clove, nutmeg, and allspice lend these muffins a warming, nourishing flavor and scent that will have you loving every bit of Autumn. Click the button below to find the recipe from our team member, Ailsa's, food blog – .Food to Feel Good – Happy eating!
These Paleo Peach Pancakes are the perfect way to wake up and enjoy a weekend morning! They're grain-free, super easy to whip up, and they embrace the juicy, delicious peaches this season has to offer.
For these pancakes I used the Birch Bender Paleo Pancakes mix, and it could not be simpler! You just add water, mix them up, and cook them in a dollop of coconut oil until nice and fluffy on the inside and crispy on the outside. They are really tasty, have a nice amount of protein, and are much healthier than many of the other mixes out there. (you know how I get about balancing blood sugar)
It's also rich in fiber to support your digestive system, which helps to balance the sugar from the maple syrup in this recipe.
These pair perfectly with some raw chopped pecans and a warm cup of morning tea or coffee- enjoy!
