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Paleo Coconut Cream Topping

Paleo Coconut Cream Topping

by | Mar 24, 2016 | Desserts, Recipes

Coconut whipped cream is dairy free and delicious.  I use this on everything from apple crisp to crepes.  It just takes a couple of minutes to mix together and keeps in the refrigerator for a couple of days if needed.  Feel free to add you own favorite flavors into the recipe.  I love adding melted dark chocolate to make a tasty chocolate mousse.

Paleo Coconut Cream Topping
 
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Deliciously dairy free and easy to make.
Author:
Course: Sweet Treats
Ingredients
  • 1 14 oz. can heavy coconut cream (I use Trader Joe’s)
  • 1 tsp. vanilla
  • 1 Tbsp. raw honey or maple syrup
  • ½ tsp. cinnamon (I use Ceylon)
Instructions
  1. Place all ingredients into a medium mixing bowl. Whisk ingredients until well blended. Pour into a small bowl with a lid and place in the refrigerator until cream is solid.

 

Upside Down Banana Bread Coffee Cake

Upside Down Banana Bread Coffee Cake

by | Mar 23, 2016 | Breakfast, Desserts

I created this recipe when I had a hankering for something sweet after a Sunday afternoon nap.  I understand that the title is a little long, but I wasn’t sure how else to describe it.  My husband is always my “guinea pig” taste tester.  This recipe received two thumbs up and is listed as a keeper.  I wanted to post this before Easter Sunday because it would be perfect to make ahead and have for breakfast, brunch or dessert.  Enjoy!

 

~Pair with coconut cream whipped cream topping~

Upside Down Banana Bread Coffee Cake
 
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This recipe is fast and easy to make and satisfies that sweet craving. This is versatile and can be served with breakfast, brunch or as a dessert.
Author:
Course: Sweet Treat
Ingredients
  • 2 cups almond flour (I used Honeyville)
  • 3 Tbsp. coconut flour
  • 2 eggs
  • 1 cup heavy coconut cream (I use Trader Joe’s)
  • 1 tsp. baking soda
  • 1 tsp. baking powder
  • 2 tsp. cinnamon (I use Ceylon)
  • 2 tsp. vanilla
  • 3 Tbsp. raw honey or organic maple syrup
  • ½ tsp. sea salt
  • 2 small bananas
  • ½ cup dark chocolate chips – optional (I use Lily’s)
  • 3 Tbsp. ghee or organic butter (melted)
  • 4 Tbsp. chopped pecans
  • 3 Tbsp. coconut sugar
Instructions
  1. Preheat oven to 350°.
  2. Lightly grease an 8x8 pan (I use coconut oil).
  3. Place melted ghee, chopped pecans and coconut sugar in bottom of pan.
  4. Mix all other ingredients in a food processor until well combined.
  5. Pour into pan on top of pecan mixture.
  6. Bake at 350° t 45-50 minutes until toothpick comes out clean from center.
  7. Flip cake over onto plate immediately and allow to cool.
  8. (Can top with coconut cream recipe)

 

St. Patrick’s Day Paleo Friendly Irish Stew

St. Patrick’s Day Paleo Friendly Irish Stew

by | Mar 16, 2016 | Broth/Soups/Sauces, Recipes

St. Patricks Day has it’s own traditional recipes that many people use.  I wanted to come up with a recipe that I could feature using some fresh herbs from a container pot in my small greenhouse.  I found these herbs earlier in the grocery store and I re-potted them so I could use them all summer.  The pot came with a cute tag to make Irish Stew, so I adapted it to use cabbage (totally traditionally Irish), sweet potatoes, jicama, celery and bone broth. Deliciously Paleo.

Sticking with this Irish theme I wanted to pair this main dish with a “rainbow” beauty.  Please see  “Eat the Rainbow“.  This side dish recipe is truly a “pot of gold at the end of the rainbow”.   Recipe found Here.

You can top this with a “green” smoothie or even “green” kombucha to add to the wonderful health benefits of this meal.  St. Patrick’s Day is a fun day to “get your green on”, and I challenge you to put it on inside and out!  Have a very Happy and Healthy Day!Irish Stew a200

 

St. Patrick’s Day Paleo Friendly Irish Stew
 
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This recipe gives a Paleo twist to a traditional Irish them.
Author:
Course: Main Dish
Ingredients
  • 1 beef brisket (cooked)
  • ½ head green cabbage (chopped in 1-2 inch chunks)
  • ½ cup red cabbage (chopped in 1-2 inch chunks)
  • 5 carrots (cut into ½ inch chunks)
  • 3 celery stalks (cut into ½ inch chunks)
  • 1 Medium Jicama (peeled and cubed)
  • 1 sweet potato (peeled and cubed)
  • 1 red onion diced
  • 3 Tbsp. fresh thyme lives
  • 3 Tbsp. fresh sage (chopped)
  • 2 Tbsp. fresh rosemary (chopped)
  • 4 Tbsp. coconut aminos
  • 1 Tbsp. balsamic vinegar
  • 4 Tbsp. ghee, butter or avocado oil
  • 64 ounces beef bone broth, beef stock or vegetable stock (or a combination that equals 64 oz.)
  • Salt and Pepper to taste
  • 2 Tbsp. arrowroot or tapioca starch to thicken (optional)
Instructions
  1. Roast brisket in the oven at 300° until fork tender and cooked through (about 1 ½ hours per lb. of meat or until internal meat temperature is between 185-190°.
  2. Remove fat and cut into stew sized chunks.
  3. In a large 6 quart pan melt ghee or add avocado oil
  4. Add onion, carrots and celery and sauté until slightly tender.
  5. Add broth or stock to pan.
  6. Add herbs, green cabbage and red cabbage
  7. Bring to a boil on high heat.
  8. Add brisket, potato, jicama, coconut aminos, balsamic vinegar and salt and pepper.
  9. Lower to medium heat and cook until potato and jicama are just tender.
  10. Add arrowroot or tapioca if a thicker broth is desired.
  11. Remove from heat and serve.

 

 

Rainbow Roasted Veggies (Paleo Friendly)

Rainbow Roasted Veggies (Paleo Friendly)

by | Mar 16, 2016 | Recipes, Side Dishes

When I began exploring Paleo friendly options, a whole world of new vegetables opened up to me.  People in my workshops often ask “what can you eat?”  I ask them what they are use to eating, and then have them look through a list of vegetables that are considered Paleo.  This very list forced me to try vegetables I was not in the habit of eating.  The colors and the flavors were remarkable.  I realized I had been missing out on many health benefits of these “rainbow” beauties.  I will refer to a post that explains the importance of this concept Eat the Rainbow.

rainbow200

 

 

Rainbow Roasted Veggies (Paleo Friendly)
 
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This is colorful and delicious. It can be used as a side dish with any meat protein. I is beautiful served at holiday time.
Author:
Course: Side Dish
Ingredients
  • 1 Chautauqua beet
  • 2 red beets
  • 2 golden beets
  • 3 cups Brussels sprouts
  • 1 large sweet potato
  • 3 Tbls. olive oil or avocado oil (or other healthy oil – Tea Seed oil is fun)
  • 2 tsp. 21 salute seasoning (Trader Joe’s)
  • 1 tsp. garlic salt
Instructions
  1. Peel and cube all beets and sweet potato.
  2. Cut ends off Brussels sprouts and cut in half.
  3. Place all vegetables in large in Ziploc bag.
  4. Add oil, salt and seasonings and shake well.
  5. Place on large baking sheet covered with foil or parchment paper.
  6. Bake at 350 degrees until all veggies are fork tender (20-30 minutes).

 

The Garden of Our Gut

The Garden of Our Gut

by | Mar 11, 2016 | Cultured Creations, Nutrition

I am not a doctor, but as a wife, mom, grandma and dealing with my own body, I am intimately involved in healthcare. We are all in the business of self-diagnosis to some degree or the other.  We each are our own best describers of how we feel and what things we do to help make our own body feel better.   My own body system has always seemed to struggle with digestive issues as well as extended family members dealing with Crohn’s disease, Celiac disease and a variety of other autoimmune issues.

One of the foundational building blocks for WellStone Gardens is “Food is Medicine” and across the board, everyone would agree that diet and exercise are fundamental in health and wellness. There is more to nutrition and the foods we eat than just the vitamin and mineral content.  There is the larger implication of how and if the healthy foods we eat can actually be absorbed and the waste disposed of properly, which is a big part of our digestive health. In terms of “gut” health there is a growing body of research focusing on the importance of a healthy gut biome and the impact of bacteria on our overall health and wellness.

I have been reading, researching and exploring in this area of our human microbiome. This post is meant to pass along a variety of resources that you might also enjoy investigating.

 

Cultured Foods – Grow Your Own

kombuchijar fermentedveggiesjar   kefironplate  

    

 About a year ago, I was introduced to the concept of making my own probiotic foods and beverages in the form of cultured vegetables,   kefir (a type of drinkable yogurt), and Komucha (a fermented tea beverage).    These are incredibly easy to make at home and so tasty and beneficial.

I have posted a couple of easy recipes:

 

 Orange Dreamsicle Kefir kefir cocktail  Easy Cultured Vegetables fermentedveggies

 

 

 

 

 

 

I don’t want to “reinvent the wheel” in this area. Instead, I want to send you to the resources of those who are far more experienced than I, that may help you understand how to use the “wheel” better. The easiest place to start is with Donna Schwenk at culturedfoodlife.com

She has two books you can find here:

Cultured Food for Lifeculturedfoodforlife Cultured Food for Healthculturedfoodhealth

 

 

 

In her latest post,   “How Many Calories in Kefir?”   Donna states- (which made me chuckle)…   “I make kefir. What’s your superpower?”

She has wonderful, step by step, easy to follow videos for free. She also offers all the resources you need to get started.

How to make kefir

How to make komucha

How to make cultured vegetables

 

Books and Research

You may be asking why our gut biome is so important?  For even more research and resource,  I highly recommend Dr. David Perlmutter, neurologist and author of the book  “Grain Brain”.   This book deals with how sugars, or anything that converts to sugar, can cause inflammation and inflammation causes disease.brain grain    braingrain

Dr. Perlmutter has a second book titled “Brain Maker”.  This book is the featured book this month here at WellStone Gardens.  Brain Maker focuses on the importance of our gut biome and the impact this has on a variety of aspects of our health including our brain.

 

More Resources to Explore

Hay House Radio    has some excellent radio broadcasts.    Free 14 day trial, then a very reasonable yearly fee.

Donna Schwenk titled “Our second brain: Does our gut bacteria control our behavior to get the best nutrients?” (Date: 2016-03-08)

Heather Dane and Caroline Barringer under Loving Yourself to Great Health titled “Leaky Gut and Leaky Brain” (Date: 2016-01-25)

Heather Dane is also co-author of another great book:

The Bone Broth Secretbonebroth

Websites:  

The Human Food Project

Buy cultured vegetables

Kombucha Kamp

Ubiome

Tend Your Garden Well

As with any garden, you can always replant and regrow those healthy bacteria needed in your system, as well as being watchful for those “weeds” of bacteria that are not helpful. I love watching my own kefir grains reproduce and my kombucha scoby grow. My cultured vegetables are on hand to use as an easy healthy side dish. I will write future posts going into more details on these areas of a healthy microbiome.  I wanted to give you a beginning point of reference.   The garden I am growing in my gut is as important as my garden outside and I love learning from others how to tend it well.

 littlewell

Orange Dreamsicle Kefir

Orange Dreamsicle Kefir

by | Mar 11, 2016 | Beverages, Cultured Creations, Recipes

kefir cocktail

I have enjoyed getting back into making kefir.  When I first made kefir I used non dairy heavy coconut cream in the can from Trader Joe’s.  You can learn how by watching an easy video at Cultured Food Life.   When using non dairy milk you still must add about a quarter cup of whole milk in order to feed the kefir grains.

 

Orange Dreamsicle Kefir
 
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This is my favorite kefir flavor. It is so easy to make and I sometimes just like to eat the orange pieces right out of the jar before blending. They are delicious fizzy oranges!
Author:
Course: Cultured Creations
Cuisine: Recipe
Ingredients
  • A little less than 1 quart whole organic or raw milk
  • 3 to 4 live kefir grains
  • 1 orange (peeled and cut into large chucks - save 1 slice for garnish if desired)
  • 2 Tbsp. monk fruit and/or chicory root sweetener
Instructions
  1. Place a little less than 1 quart of milk in glass quart mason jar (leave 1 inch at top open for expansion)
  2. Add kefir grains.
  3. Place lid on jar and set in cool dark place for 24 hours.
  4. Remove kefir grains (you can place them in a fresh jar to start your next batch).
  5. Add orange chucks and small piece of orange peel.
  6. Place lid on jar and set in cool dark place for another 24 hours.
  7. Remove lid and add sweetener
  8. Blend well (I use a Nutri-bullet or Vita-Mix)
  9. Garnish with orange slice (optional)