Blog – Page 4 – Nourish Wild

Oxygen (O) (Burn It Up)

June 18, 2015/in Blog, Nutrient Spotlight, Science/by Andrew Stakem

Oxygen (O) (Burn It Up)

This element is absolutely amazing. Oxygen itself is everywhere on this planet and usually comes in a compound with the minerals or rocks of the Earth. For example, Iron rusts due to its strong affinity to oxygen creating the compound, Iron Oxide. This element is involved in just about every process in the human body, including all proteins, fats, sugars, and DNA. Because of this involvement, it makes humans aerobic creatures as opposed to anaerobic creatures. Aerobic means “with Oxygen.” Therefore, anaerobic naturally means without Oxygen. Without Oxygen, we do not exist. Without plant life, animal life does not exist and it works in reverse as well. Plants use carbon dioxide and water to replenish the Oxygen on the Earth through the process of photosynthesis so animal life can thrive, and animals utilize oxygen to release energy, or heat, from the breakdown of food sources. This breakdown and release of energy is carbon dioxide and water. As you can tell there is a continuous cycle here that makes life work the way it does. Many years ago, the concentration of Oxygen in the atmosphere was greater than it was today. Today it is roughly at 21%.

By nature, Oxygen is explosive, constructive, destructive, corrosive, degenerative, and regenerative. Clearly it covers all aspects of build up and breakdown. In the presence of Oxygen, something will literally “burn” and leave an ash. This is how humans can utilize the nutrients from our foods. We eat, and due to Oxygen coming in through respiration, our lungs make it available so we can transport it through the bloodstream and can then “burn” our food to release energy or heat. It would make sense then that without Oxygen we would die. The other extreme exists too that with too much Oxygen we will burn up and die as well. The human body has an incredible ability to utilize Oxygen to create what we call life. As you now know, Iron combines with Oxygen. In the body, this occurs through a blood protein known as hemoglobin. This protein is critical to life. People that are Iron deficient, or anemic, naturally do not have a good ability to use Oxygen and the signs are very clear. They are pale, weak, fatigued, injury prone, and dis-ease prone, more so than healthy humans with sufficient Iron and Oxygen levels. When Oxygen combines with Carbon and Hydrogen, we get sugars and fats. When a sugar combines with ammonia, we get amino acids. When amino acids combine we get proteins and therefore a living organism.

Animals, including humans, need sunlight in order to absorb Oxygen. Most importantly, our eyes are the windows to the soul. When sunlight hits our eyes and Oxygen comes in through the lungs, this amazing element goes to work and allows you to do what you do best. This creates a potent energy know as “Qi” to the Asian countries or what I know as the “vital force” that yields vibrant health and a life worth living. It allows humans and other animals to move about the Earth to explore. Many humans take this whole process for granted. When we have plenty of Oxygen we feel lively, young, and healthy. Let’s keep it this way! The more you eat, the more Oxygen you need to burn up those foods and honestly there is only so much Oxygen you can utilize (the size and health of our lungs dictate that amount). This is why we feel sick after eating too much. It is also why we must continue to move. Oxygen is constantly moving, never stagnant. Ultimately, humans need to move as well so we can bring in more Oxygen and get our vibrant health back!

Edible Cookie Dough For Two (Gluten-Free, Paleo, Nut-Free)

June 17, 2015/in Blog, Dessert, Food/by Morgan Carr

If you’re guilty of standing at the fridge with a spoonful of cookie dough in your hand, this recipe is for you. Gluten-free, Paleo, Nut-Free edible cookie dough for two. Quick and easy for a late-night dessert treat to satisfy your sweet tooth, without having to deal with the processed nonsense!

If your college days were anything like mine, you were willing to risk salmonella for a spoonful of sweet and salty cookie dough goodness. Confession: my roommate and I would buy the large tubs of cookie dough and never bake a single cookie. It’s a wonder that I survived, but I’m glad I did because now I can bring you this wonderful recipe. Gone are the days of risking life and limb for a sneaky bite of raw cookie dough. Now you can make your own… without eggs, gluten, grains, nuts, or anything crazy. Can I get an amen?

This small-batch recipe is perfect when you’re with your honey or roommate and you want a little bite, but don’t want the stuff staring at you every time you open the fridge. Because let’s be honest, if this were lingering in the fridge, it would end up being breakfast. Not that that would be the worst thing in the world….

Everything you want in cookie dough: sweet, salty, vanilla, and the creamy bits of chocolate. But none of the junk. Yeah man, now we’re talking.

Edible Cookie Dough For Two

2 Tbsp grass-fed butter or ghee, room temp (completely softened)
1 Tbsp avocado oil
2 Tbsp coconut flour
3 Tbsp potato starch (or tapioca, or arrowroot)
3 Tbsp coconut sugar
pinch of salt
1/4 tsp vanilla extract
chocolate chips to preference (about 2 Tbsp) (I like Enjoy Life brand)

Make sure your butter/ghee is completely softened. Place in a medium mixing bowl.
Add the coconut sugar, vanilla, and salt to the butter, and use a fork to mix together until a uniform color/texture.
Add in the coconut flour, starch, and avocado oil. Again, mix with a fork until the dry ingredients are no longer separate.
Stir in the chocolate chips, and enjoy!

Makes about 1/2 cup of cookie dough.

Mint Chocolate Chip Ice Cream (Dairy-Free, Paleo)

June 12, 2015/in Blog, Dessert, Food/by Morgan Carr

Mint Chocolate Chip Ice Cream is meant to be refreshing and slightly indulgent, but for people (like me) who are lactose intolerant this dessert can be a sign of tummy troubles. But not with this version! Dairy-free and paleo friendly, this ice cream uses coconut milk as a base, and is a silky, wonderful substitution for the traditional summer treat.

It’s been in the 90 degree range here in RVA consistently enough that we can officially call this summertime! And what better way to usher in summer than with the ultimate summer treat: ice cream. Mint chocolate chip has always been my favorite flavor; I enjoy a good chocolate brownie or cookie dough every once in a while, but that’s only when I can tear myself away from drooling over the mint chip. Ice cream is definitely my dessert weakness. If pressed, I may have even called it my favorite food once upon a time. (Does dessert count as a favorite food? Or does that just make it sound like I have a problem? Hello, my name is Morgan and I am a recovering sugar addict.) And even after discovering I am lactose intolerant, I still had no restraint. Who needs restraint when you have Lactaid? But somehow needing to take a pill in order to tolerate a food seemed counter-intuitive and I obviously was just fighting my body rather than trying to work with it. So I gave it up. While that sounds simple, it’s really not. Oh dairy, why must you haunt me in everything that is delicious and heavenly? Dairy-free alternatives intrigued me, and I set out to recreate my favorite mint chip. We bought an ice cream maker and some coconut milk, and I’ve been on a roll ever since. This was actually the first ice cream recipe I made, and definitely is a frequent staple in our freezer. In fact, just last night Andrew said, “We should keep a constant supply of this.” Yes, yes we should.

As I mentioned, the base of this ice cream is coconut milk. You get this in cans, and it’s usually found in the Asian food section. You want to get full-fat, and the least amount of ingredients you can find. When you shake the can, you shouldn’t feel/hear anything. If it’s sloshing around inside, then there’s usually extra water which can make your ice cream icy rather than creamy. Also, sometimes when you open the can, the cream has separated from the water. This is okay, you’re still going to use everything in the can. You will be heating up the mixture, so if the cream and water has separated, they will re-combine once heated. Finally, there is a little starch in this recipe. This makes the ice cream creamier and thus deliciouser, obviously. As with most homemade ice creams, it will be pretty solid after sitting in the freezer, so you may want to let the ice cream sit out on the counter for about 10 minutes so it softens up and you don’t break your scooper. But if you’re impatient, you can always just chisel away right out of the freezer.

Mint Chocolate Chip Ice Cream

two 16 oz cans of coconut milk
1/4 cup Arrowroot Starch
1/4 cup unfiltered honey or maple syrup
2 eggs
1 Tbsp Peppermint Extract
1 tsp vanilla extract
about 1 tsp of liquid chlorophyll (optional, gives green color. Can be found at health shops.)
about 1/2 cup of Enjoy Life Semi-Sweet Chocolate Chips, finely chopped

Place all of the ice cream ingredients in a medium saucepan, and stir until completely combined and the egg yolks are broken. Heat over medium-low heat, until the mixture is warm but not hot. Remove from the stove, cover with lid, then place in the fridge to cool for at least 1 hour.
Once the ice cream base is cooled, strain the mixture so there are no lumps, and follow manufacturer instructions for your ice cream maker to make your ice cream. About 5 minutes before the end of the cycle while the machine is still running, add your chopped chocolate chips.
Transfer into a storage container (I like to use a glass loaf pan, it’s the perfect size). Store in the freezer. Note that the ice cream will harden, so you may want to let it sit out for about 10 minutes before scooping once it has been sitting in the freezer for a while.

Please note that some of the links in the above post are affiliate links that will take you to an Amazon.com page. If you choose to purchase a product featured in this post using an affiliate link, you will be directly supporting You’re An Animal. Thanks!

Individual Blueberry Crisp (Gluten-Free, Vegan, Paleo Option)

June 8, 2015/in Blog, Breakfast, Dessert, Food/by Morgan Carr

These individual blueberry crisps will transform your brunch or dessert into a comforting delight. Sweet blueberries reduce down into a thick, not-too-sinful sauce, while the granola becomes a warm oatmeal cookie waiting for you to dig in. Gluten-free, vegan, and with a paleo option, these treat jars will be a hit with everyone at the table!

I’ll be honest, I’m not much of a pie or cobbler kind of girl. It has to be something really very delectable to get me on board. So when I had my first fruit crisp at a bed and breakfast a couple years ago, I was hesitant. But it didn’t take long for me to fall in love. The juicy, sweet reduced berries that have become their own jelly-like sauce… the chewy, cookie-like topping made from the sweet oats and butter… I was hooked. But when I found out how much sugar usually goes into those things, I was turned off. Why does fruit need more sugar? Truth be told, it doesn’t. So I set out to make my own fruit crisp… one without the added sugar and typical dessert elements that are often used.

Boy oh boy, do these babies deliver. The blueberries perfectly intertwined with the granola mixture, making them separate but one at the same time. On their own they are delicious, but together, they can take over the world. Or at least the world’s taste buds. Though these crisps are long gone (eaten in approximately 45 seconds), I can still smell the tantalizing simmering blueberries mingling mid-air with the cinnamon-infused granola. It’s making my mouth water all over again. I should have made more…

Let’s talk about the ingredients. This comes together very quickly, as I use pre-made granola. There are a lot of good granola brands out there these days, but Purely Elizabeth is my favorite. No, they aren’t paying me to say that or to use their brand in a picture. I just really love it that much, and think it’s important to support companies that you agree with. Elizabeth’s granola (I get the Blueberry Hemp flavor) is gluten-free and vegan, and made with awesome ingredients like coconut oil, coconut sugar, chia seeds, hemp seeds, quinoa and amaranth. It also has dried blueberries mixed in, which are chewy and delicious. Have I sold you yet? Now, Elizabeth’s is a more “traditional” granola in that it uses oats as the base. However, for those of you looking for a Paleo option, you can use Paleo granola in this recipe. One brand that makes many different flavors and styles of Paleo granola is Steve’s PaleoGoods. Steve’s is true-blue paleo, with all junk-free ingredients and they also use part of their profits to support youth programs. Once again, I’m so excited that companies like Elizabeth’s and Steve’s exist, because they are the ones who will change our food culture for the better.

Individual Blueberry Crisp

1 cup granola (pre-made, your choice, I prefer Elizabeth’s [vegan] or Steve’s [paleo])
1 cup frozen blueberries
1 Tbsp + 1 tsp tapioca starch
1/2 Tbsp coconut flour
1 Tbsp coconut oil (solid, not melted)
1/4 tsp ground cinnamon
pinch of salt

Preheat the oven to 375 degree F, and have two 8 oz mason jars (or one 16 oz mason jar) ready.
In a small mixing bowl, combine the granola, 1 Tbsp tapioca, coconut flour, coconut oil, cinnamon and salt. You may need to use your fingers to thoroughly combine the coconut oil into the mixture.
In a separate small mixing bowl, toss the frozen blueberries with the 1 tsp of tapioca. (This is going to make the blueberries gel a little bit when they reduce, so it’s not too liquidy of a sauce at the bottom of the jar.)
Distribute your berries amongst the two jars, half cup in the bottom of one, half cup in the bottom of the other.
Distribute your granola mixture amongst the two jars evenly, on top of the blueberries.
Place the jars in the preheated oven (I like to put them on a cookie sheet so they’re easier to put in a take out).
Bake for about 30 minutes, or until the berries have reduced and are simmering in their own juice.
Note: if you’re using fresh berries instead of frozen, the bake time will likely be less.

Cinnamon Crunch Flatbread (Gluten-Free, Grain-Free, Nut-Free)

June 3, 2015/4 Comments/in Baked Goods, Blog, Breakfast, Food/by Morgan Carr

Panera’s Cinnamon Crunch Bagels were once one of my all-time favorite things. But these days, I prefer to make my own treats. This Cinnamon Crunch Flatbread is a perfect little morning or afternoon treat, and is gluten-free, grain-free, nut-free, and Paleo friendly. Plus it’s quick and easy to throw together!

It’s a gloomy, gloomy day here in the RVA. Luckily, I didn’t have to work today and Andrew didn’t have to work until the afternoon, so we were able to have a lazy morning. I woke up with an intense need for cinnamon rolls. The sticky, sweet, spicy and steamy combination was calling my name. Unfortunately, I had no time or patience for such process. You know how the best ideas come from necessity, right? Cinnamon Crunch Flatbread was born under such necessity. The necessity to recreate the cinnamon roll flavors, without the process.

That spicy cinnamon that tickles your nose, that crispy crunch of the caramelized sugar, that chewy, savory flatbread… If this doesn’t say, “Good morning, let’s enjoy our time together” I don’t know what does. The flatbread base is adapted from a recipe by Savory Lotus, and the cinnamon crunch is inspired by those so-darn-delicious Panera bagels. The flatbread comes together in about 2 minutes, and only takes 12 minutes in the oven. A couple minutes under the broiler to caramelize that cinnamon sugar combo, and that’s right folks… This could be in your hand in about 15 minutes.

Cinnamon Crunch Flatbread

2/3 cup tapioca starch
1/3 cup potato starch
1/4 cup coconut flour
1/2 cup avocado oil
1/4 cup water
1 (cage-free) egg
2 tsp ground cinnamon
2 Tbsp coconut palm sugar
1/4 tsp sea salt
1 Tbsp (grass-fed) butter, softened

Preheat the oven to 425 degrees F, and line a rectangular cookie sheet with parchment paper.
In a small bowl, combine the cinnamon, coconut palm sugar, and salt. Set aside.
In a large mixing bowl and using a fork to stir, combine the avocado oil, water, and egg.
Sift in the tapioca starch, potato starch, and coconut flour, adding them to your wet ingredient mixture. Combine the wet and dry ingredients thoroughly with your fork. This mixture should be sticky and hold some shape.
Spread this mixture onto the parchment-lined cookie sheet, evenly distributing the dough and forming a long, flat rectangular, flatbread shape. Note that this dough is super sticky, so I find it easiest to wet my hands and spread and shape the dough by hand. If the dough starts sticking to your hands, re-wet your hands.
Once the dough is shaped into the rectangular shape and about 1/4″ thick, place in the preheated oven for 12 minutes.
After 12 minutes, remove from the oven. Slide the flatbread off of the parchment, and straight onto the cookie sheet (I’ve found that if it gets left on the parchment paper, the bottom of the flatbread tends to get soggy. Take out the parchment and the bottom will get crispy.)
Coat the top of the warm flatbread with the softened butter. Then evenly sprinkle the cinnamon sugar mixture over top of the buttered flatbread.
Place under your oven’s broiler (High, if your oven has the option) for a couple of minutes. Watch your flatbread the whole time! This can turn ugly quickly. Let the cinnamon sugar start to bubble all over. Once the sugar is bubbling over the entire flatbread, remove from the oven and let it cool and set. Enjoy!

The Ultimate Chocolate Chip Cookie (Gluten-Free, Grain-Free, Nut-Free)

May 24, 2015/in Baked Goods, Blog, Food/by Morgan Carr

Sometimes you just need that familiar comfort of a warm, fresh-from-the-oven, tastes-like-grandma’s chocolate chip cookie. But if you’re like us, the typical slice-and-bake kinds just don’t cut it anymore. These Ultimate Chocolate Chip Cookies are gluten-free, grain-free, and nut/seed-free, yet full of nostalgia. If you’re looking for a chocolate chip cookie that fulfills your comfort food needs, but doesn’t send you over the processed-food edge, look no further… you’re home.

We recently did a sugar detox for 3 weeks (foreal), and learned so much. First of all, I learned that I actually can function without sugar. Seriously, when you get to the end of your day and realize that you didn’t slip up once, and you didn’t even think about being tempted, it feels like you deserve a trophy. Sad? Yes. Reality for most Americans? Absolutely. But as we got closer to the end of the no-sugar test, I started thinking about cookies. Chocolate chip cookies. And I couldn’t stop… So guess what I made to celebrate the end of our detox? Taadaaa! The Ultimate Chocolate Chip Cookie was born. But let me tell you the craziest part, and what tells me that our little detox was pretty successful: I ate one and was satisfied. Guys, let’s go over that again. I made awesome chocolate chip cookies after going 3 weeks without sugar, and only wanted one. Winner winner, chicken dinner! The curse is broken.

That certainly doesn’t mean these are any less scrumptious, of course. I based this recipe off a certain “House” recipe that many of us grew up with, and they do not disappoint. You have a choice with these as well: to Xanthan or not to Xanthan, that is the question. A lot of gluten-free bakers use xanthan gum in their recipes because it helps the goodies stick together and not crumble into a million pieces. Personally, I prefer not to use it because it is still a relatively processed ingredient, and it’s not something I would naturally use in daily life. But in the interest of science, I ended up making one batch of these cookies without xanthan (pictured) and one batch with it. There are definitely differences. Mainly, the ones with xanthan held together better and were much less delicate (expected), and they also didn’t spread out quite as prettily as the ones without xanthan did. Also, I felt like the ones with the xanthan were a little fluffier and cakier than the ones without. That being said, while the cookies without the xanthan required a more delicate touch while eating them, I will probably make them without the xanthan in the future. If you do plan on using the xanthan, I would recommend you flatten out the cookie dough a little more (don’t just roll them into balls and bake) since they don’t seem to spread out as much in the baking process.

What makes these cuties different, is that they are “paleo” or “primal” friendly, without using nuts. I do already have one chocolate chip cookie recipe posted, but that uses almond flour or sunflour seed meal, and these days we really try to stay away from nuts and seeds. Plus the texture of these Ultimate cookies is a lot better, and more like a “traditional” cookie I think. They do still use a good bit of butter, but you could use ghee as well. As always, please please use grass-fed butter! Contrary to popular belief and traditional thought, butter that is good quality (read: grass-fed) is actually full of good stuff.

The Ultimate Chocolate Chip Cookie

1/3 cup tapioca starch
1/3 cup potato starch
1/2 cup coconut flour
1/2 tsp baking soda
1/2 tsp sea salt
1/2 cup grass-fed butter, softened to room temperature (important!) — I use Kerrygold salted
2/3 cup coconut palm sugar
1/4 tsp molasses
1/2 tsp vanilla extract
1 egg (free-range)
about 1/2-3/4 cup chocolate chips — I use Enjoy Life minis
optional: 1/2 tsp xanthan gum (see above for my notes)

Preheat the oven to 375 degrees F, and line a cookie sheet with parchment paper.
In a small bowl, sift and mix the tapioca starch, potato starch, coconut flour, baking soda, and salt (and xanthan gum if using) together.
In a large mixing bowl, beat together the softened butter, coconut palm sugar, molasses, vanilla, and egg with an electric mixture, until the texture is uniform.
Slowly mix in the dry ingredients to the wet mixture, using the electric mixer to combine. Continue until all of the dry ingredients have been completely mixed in.
Fold in the chocolate chips.
Using a 1 Tbsp scoop, place balls of dough on the parchment-lined cookie sheet. You should get about 12 balls of dough. Flatten the tops of the balls slightly (flatten a little extra if you’ve used xanthan gum).
Place your cookie sheet with the dough in your fridge for 10 minutes to allow the dough to set up a little before baking. This will prevent the butter from melting too quickly so the cookies won’t spread out too much and run together.
After 10 minutes in the fridge, place the cookie sheet straight into the preheated oven, and bake for about 9-11 minutes, until golden brown and cracked.
Remember, if you haven’t used xanthan gum, be gentle! They should not be dry, but they might be fragile.

Asian Stir Fry (Soy-Free, Gluten-Free)

May 17, 2015/in Blog, Food, Main Dishes/by Morgan Carr

Let’s be honest, in most homes (at least here in the US) Chinese food is a weekly staple. Unfortunately, it’s hard to come by junk-free stir fry. Until now… Soy-Free, Gluten-Free, and none of the bad stuff means you can indulge. Filled with veggies, and real stir fry flavor. Don’t worry, the leftovers are just as good as your usual take-out.

First, let’s address the elephant in the room. It’s been a ghost town the last few months here at YAA. Andrew and I both somehow found ourselves working 3 jobs (yes, I mean 6 total) plus I was taking a class while he was studying for his Health Coach certification. Let’s just say 2015 hasn’t been the most stress-free year so far. Unfortunately, that meant letting some things slide. Things such as our little creative outlet here… and our social lives… and our sanity. Luckily, we’ve moved past that tough spot, survived, and are heading forward. Onward and upward, my friends, onward and upward. Speaking of which, our website will be changing in the next few months! With Andrew getting his Health Coach certification, it’s going to get a makeover to be more focused on his business, which is incredibly exciting! Just you wait.

So what better way to say “we’re baaaack” than with some Asian Stir Fry? I can’t even talk about how much I love Asian flavors. In college, I would say about 4 or 5 out of my 7 dinners per week were Asian flavored. Mostly because it’s relatively easy. Cook some rice, throw some veggies in a skillet, and pour some sauce over it, ta da! Dinner of champions. But ever since refocusing my eating habits and eliminating that processed shtuff that is a usual go-to (I’m looking at you, Kikkoman) I’ve been really disappointed by my Asian flavored attempts. It was never right. Coconut aminos always seemed too sweet, but I wasn’t sure where else to go with it. After pouring over “paleo-fied” Asian recipes, I finally managed a combination that is not just sufficient, it’s amazing. I’m serious. I ate this for dinner last night and for lunch today and I was really, really sad when it was gone. If I had more ingredients to make it (and if Andrew wouldn’t think I was a crazy person) I would make it again tonight.

I used rice noodles because I had never used them before and thought it would be yummaayyy (I was right) but you could use regular rice, or no rice at all if you’re into that kind of thang. You could also sub different veggies, or meats. Chicken or shrimp would be perfect as well. Do whatever feels right in that Asian-inspired heart of yours. I topped it was fresh cilantro because we both lurve cilantro and I actually think the flavor adds a lot to this dish, but I know that apparently it tastes like soap to some of you, so ya know, don’t add it if that’s the case. Also, I put grass-fed butter in the sauce because it makes it thicker and creamier and silkier and delishier, but if you want it to be dairy-free, just leave it out.

Eat!

Asian Stir Fry

1 lb grass-fed beef (flank steak works well), sliced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
2 medium carrots, sliced into coins
1/2 yellow onion, sliced
1 cup of broccoli slaw (the kind that comes pre-shredded in a bag)
1/2 cup of baby bella mushrooms, sliced
2 cloves of garlic, minced
1/2 cup coconut aminos
1/2 tsp fish sauce
1/2 Tbsp unfiltered honey
2 Tbsp grass-fed butter (I use Kerrygold)
1/2 of a 14 oz box of Asian style rice noodles (make sure rice and water are the only ingredients)
1/4 tsp each salt, black pepper, and ground ginger
Avocado or coconut oil to coat skillet
Red pepper flakes or hot sauce to taste
Fresh cilantro (optional)

In a mixing bowl, combine coconut aminos, fish sauce, honey, garlic, ground ginger,and butter (butter doesn’t need to be melted). Set aside.
Cook rice noodles according to manufacturer instructions. Set aside. Tip: If they seem like they are going to stick together, add some water into the pot/bowl in which they are sitting until you are ready to use.
Add the avocado or coconut oil to a large hot skillet. Saute the beef in the oil until barely pink, and season with salt and black pepper. Remove the meat with tongs and set aside, leaving the residual liquid in the skillet.
To the skillet, add your coconut aminos mixture. Cook this sauce over medium heat at a slow simmer until it starts to thicken. (You will notice that the bubbles seem thicker, this should take about 5 minutes. Don’t let it burn, low and slow is all it needs.)
To the thickened sauce, add all of your veggies (onions, bell peppers, carrots, broccoli slaw and mushrooms). Stir until the veggies are coated in the sauce.
Cook these veggies at medium to medium-high heat, until they are softened to your preference. The onions should be close to translucent.
Add you noodles and meat to the veggies. Toss until thoroughly combined.
Top with cilantro and serve!

Makes 4 servings

Hidden Veggie Muffins (Gluten-Free, Nut-Free, White Sugar-Free)

February 9, 2015/in Baked Goods, Blog, Food/by Morgan Carr

Can’t get your kids (or your spouse… or yourself) to eat their veggies? These double chocolate chip hidden veggie muffins are the perfect solution. The entire base for these muffins is a mixture of zucchini, carrots and green leaves. Not to mention they’re also gluten-free, grain-free, nut-free, dairy-free and white sugar-free. Oh, and they’re pretty darn tasty… who could resist a double chocolate chip muffin for breakfast?

While I’m not a mom, I have been surrounded by kids for a long, long time. I’ve gone from working as a camp counselor, to a preschool teacher, to a nanny, and there’s one thing I know for sure: it’s hard to get kids to eat green stuff. And for the most part, if the kids won’t eat it, the moms won’t buy it. That makes for breakfasts that are filled with sugary cereals, waffles, pastries… whatever the kid will actually put in their stomach before heading out to school. You can’t let them go hungry, right? Well, I have a solution for you that will hopefully make you feel a little better before putting your kid on the bus. Or putting yourself in your cubicle for that matter. Hidden Veggie Muffins. Actually… Double Chocolate Chip Hidden Veggie Muffins to be exact. A batch of these guys have 1 zucchini, 2 carrots, and 2 big handfuls of green leaves. And I promise you, you can’t taste a single one of them. All you taste is chocolately goodness, and all you see is a kid scarfing down his/her greens without even blinking an eyelash. Oh yeah, that’s a mom win for sure.

Who could resist a chocolate muffin for breakfast? Not I.

Hidden Veggie Muffins

1 small zucchini, roughly chopped
2 full-sized carrots, roughly chopped
2 large handfuls of greens of your choice (baby spinach works great)
2 Tbsp water
1/2 cup + 1/4 cup chocolate chips (I use the brand Enjoy Life as they are allergen-free)
2 pasture-raised eggs
2 Tbsp Grade B Maple Syrup
2 Tbsp pure cocoa powder
6 Tbsp Coconut Flour
1/4 cup Unmodified Potato Starch
2 Tbsp Arrowroot Starch Flour
1 tsp apple cider vinegar
1 tsp baking soda
1 tsp baking powder (note that baking powder is usually made from corn starch, omit if necessary)
1/2 tsp vanilla extract
pinch of salt

Preheat your oven to 350 degrees F, and line a standard-sized (1 dozen) muffin tin with paper liners or liberally coat the pan with coconut oil.
Add your zucchini, carrots, greens, and 2 Tbsp of water to a blender, and blend until it is a puree. This may require scraping down the sides of the blender a few times to get all of the pieces incorporated. When the mixture is a consistent color and texture, it is done. It should be almost like baby food.
Over a double broiler, melt your 1/2 cup of chocolate chips and your 2 Tbsp of maple syrup. Heat and stir until the chocolate chips are completely melted and the syrup is thoroughly combined.
Remove your chocolate/syrup mixture from the heat, and add in your veggie puree. Stir until combined.
To your chocolate/veggie mixture, add your dry ingredients (cocoa powder, coconut flour, arrowroot, potato starch, baking soda, baking powder, salt). Again, stir to combine by either hand or electric mixer. Continue until the batter is a consistent color and texture.
To your batter, add your eggs, vanilla, and apple cider vinegar. Again, stir until thoroughly combined.
Fold in your 1/4 cup of chocolate chips.
Evenly distribute your batter into the 12 cups of your muffin tin. I got about 2 Tbsp of batter per cup.
Bake your muffins for 20-22 minutes, or until the middle of the muffin springs back when touched.

Make 12 muffins

Hydrogen (H) (Simple, But Powerful)

February 6, 2015/in Blog, Nutrient Spotlight, Science/by Andrew Stakem

Hydrogen (H) (Simple, But Powerful)

Hydrogen is a pretty interesting element. It is the most basic in the periodic table of chemical elements being the first one on it because it contains just a single proton and a single electron. Hydrogen, which is a gas by nature, is extremely powerful due to its explosiveness. Ever heard of a hydrogen bomb? Quite a few years ago, the United States harnessed its powerful effects and unloaded on the Japanese, wiping out a huge portion of them in Hiroshima and Nagasaki. In the universe, hydrogen can reach unimaginable temperatures and eventually create the next element, Helium, through a process called nuclear fusion. Continuing this process will yield the rest of the elements in the table up to a certain number. So how does hydrogen have an effect on humans you might ask? When hydrogen combines readily with another gas, Oxygen, we get water. Now you get it? I could stop here, but there’s more to learn. It can also join with Carbon to create methyl derivatives. Another option is for it to pair up with yet another gas, Nitrogen, and create ammonia. N and H together are how we get amino acids and ultimately every protein in the human body. You are merely the product of lots of combinations of these elements in the periodic table that when struck by the light of the sun, creates a physical presence known as the human body. When mother nature joins the 3 elements of carbon, hydrogen, and oxygen we create sugars. Voila! One of which is a 5 ring sugar known as ribose. This sugar is how we get DNA and RNA. Are you seeing the picture now? Good! Hydrogen is mostly known as a moisturizer when it comes to human nutrition and health. Hydrogen is found in all living organisms in abundance, but very often it is easy to become de-hydrogened. OK I made that word up so you would better understand. The real word should have been dehydrated. Now that you follow, I’ll carry on. Proper hydrogen, or hydration levels make ALL cell processes much more efficient and ultimately create a healthier you. Maintaining optimal water levels, a minimum of 80oz everyday no matter what, will help tremendously with digestion, absorption, assimilation, and elimination. In fact, I’ll bet you right now that if you start drinking more water every day, you’ll relieve your constipation at least a little bit and probably more than just a little. If you add in eating green leaves with the water every day, I guarantee you’ll be shocked at what comes out. I’m serious too! Try me if you don’t believe me. Here is my challenge: 100oz of good filtered water along with green leaves like spinach, kale, chard, dandelion, etc. 2-3 times per day and every day for 1 month. I bet the majority of you all out there won’t do it cause you don’t like either greens or water. You’d rather eat sugar rich foods and drink tea, coffee, soda, or alcohol. Don’t fool yourself. OK back to hydrogen. Hydrogen, or water, will help relieve stress levels, it will create better cell to cell communication, it will calm the over exhausted nervous system it will help cleanse both the liver and kidneys, among many other things in the body. When most of the world, roughly 7 billion humans, which by the way is way too many humans for this Earth to sustain, lives in a chronically dehydrated state, there’s no wonder why most of us are dying earlier or getting ill or struggling with many diseases. To conclude this report on hydrogen, I find it is in everybody’s best interest to drink a minimum of 80oz of filtered water every day and eat lots of fruits and vegetables everyday since they contain more hydrogen, water, than any other food out there. This will create a more alkaline (opposite of acidic) internal environment and allow all cells to work optimally and efficiently and create a more invigorating life that is free of many, if not most or possibly all illnesses and diseases known to man.

Carbon (C) (The Foundation of Life)

February 6, 2015/in Blog, Nutrient Spotlight, Science/by Andrew Stakem

Carbon (C) (The Foundation of Life)

I’m sure you know a little bit about this all too important element of the Earth, carbon. I could probably write a few pages about it, but you won’t read it all because you probably don’t have the time. So unless you really want to change your lifestyle, and if so let’s chat, keep reading to learn the basic characteristics of this element. Carbon is the builder of life on Earth and possibly of the universe. Due to the recent probe, Philae, that landed on a comet and discovered the presence of carbon, we can reasonably conclude that this element is why life on Earth even exists to this day. Carbon can join with other carbon atoms and form things like diamonds. Ooo diamonds! Guys, they really do mean a lot to your girlfriend or wife so get her one if she means that much to you that you want to show her off and tell everyone you found your person. Carbon can also join forces with hydrogen atoms to form many different molecules, such as methyl derivatives (some combination of C and H atoms). In regards to human nutrition and food, carbon is attached to 3 other atoms of hydrogen, oxygen, and nitrogen, to create food. It is literally the backbone of all food sources. All proteins, fats, and carbohydrates contain carbon plus some combination of the other 3 atoms just mentioned above. Carbohydrates consist of exactly what it sounds like, hydrated carbon, or water logged carbon. Stop and think about that… I just said water logged carbon. How many of you are overweight, even slightly? Or how many have edema, or swelling of the body? Maybe diabetes? Am I painting a picture for you? I should be painting a clear one for you… Stop eating carbohydrates if you want to lose weight and regain your immunity! The liver knows PRECISELY how much sugar the body needs to keep it efficient and working optimally. Any more and you “build” yourself up too much which ultimately causes illness, dis-ease, inflammation, or worse, death. On the other hand, don’t freak out too much, because carbon is necessary. It can build things for you as mentioned, but only in the correct amount. When the body digests carbon, it has an affinity for oxygen, which when combined, form by products that are very easy to eliminate. These by products are water (H2O) and carbon dioxide (CO2). There is a line to be drawn though. When crossed and we start consuming and absorbing more carbon, it naturally prevents absorption of other minerals like calcium, iron, and potassium, leading to deficiencies. This road leads to all sorts of issues, including diabetes, arthritis, inflammation, and exhaustion of the nervous system, among many other possibilities. One last thing I feel I should point out is that excess carbohydrates, or sugars, leads to an imbalance in our electrolytes (magnesium, calcium, potassium, and sodium) but most importantly, it leads to an acidic environment. Parasites, bacteria, and viruses all thrive in a sugar filled, acid dominated environment. I don’t know about you, but that’s enough motivation for me to consume more high quality, complete proteins and good fats and to reduce carbohydrate intake. This simple change, as well as other lifestyle changes, will help restore the amazing and unique immune system that is crucial to our well being. A great immune system will allow you to live your life to its fullest!