6/27/18

3 Ingredient Pineapple Coconut Smoothie Bowl {Vegan, Paleo, Bulletproof}



This vegan pineapple coconut smoothie bowl is delicious, dreamy and packed with vitamin C. And it's made using only three clean ingredients. It's also dairy free and has no added sugar.

The fresh, ripe pineapple and creamy coconut milk add all the natural sweetness needed. Fresh squeezed lime juice gives it a citrus zing to round out the flavors.

This recipe serving is pretty large and would easily serve two people as a dessert, or one as a meal. Feel free to blend in your favorite vegan protein powder to make it more hearty (or collagen or whey protein if you're not eating vegan). Or enjoy it "as is" on a carb refeed day and/or protein fasting day. It's got plenty of healthy fat to keep you satisfied. The entire recipe is approximately 421 calories, 36g fat, 20g net carbs (21g carbs - 1g fiber) and 1g protein.

This smoothie bowl is completely Bulletproof Diet and Paleo friendly.

To make it even more creamy you could blend in a banana (not Bulletproof and will double the amount of carbs) or a raw pastured egg (not vegan). You could also easily turn this into tropical cocktails by adding rum and blending with some ice. Do you like yours sweeter - consider adding 5-10 drops of liquid coconut stevia (this is the one I like). Pina Colada anyone?

(This post contains affiliate links. If you buy something using one of these links I may earn a commission but it will not affect the price you pay. This helps me continue to provide recipes and content for free.)

3 Ingredient Pineapple Coconut Smoothie Bowl
Serves 1 (or 2 as a dessert)

Ingredients:
6 ounces pureed fresh organic pineapple (about 1/2 cup of pineapple chunks blended in a blender)
6 ounces full fat organic coconut milk (the kind in a can)
2 ounces fresh squeezed lime juice (approximately 2-3 limes)

Add all ingredients to a blender and blend well. Place mixture in freezer and allow to chill for 1-2 hours then serve.

Serving Suggestion: Pour the mixture into a hollowed out pineapple half before placing in the freezer, then place in freezer for 1-2 hours. You can leave it in there longer, up to 4 hours for a more "melty ice cream like" texture, then just allow it to sit out on the counter for 20 minutes before serving. Garnish with diced pineapple, coconut shavings and lime zest.




5/18/18

Keto Collagen Bread - Bulletproof, Paleo, Keto






Keto Collagen Bread - Zero Net Carbs Per Slice!! It's also Bulletproof and Paleo - which means it's dairy free, grain free, gluten free and it uses heat stable collagen protein. Grass-fed hydrolyzed collagen protein is reported to help support healthy skin, hair, nails, joints, gut health and anti-aging just to name a few of its many benefits. I have some in my diet every day.

This bread is fluffy, delicious, not too eggy and all this with no carbs per slice. The loaf is standard size and sliced into 12 generous slices. The macros per slice are approximately 77 cals, 5g fat, 7g protein, 0g net carbs (1g carbs - 1g fiber). You can easily up the fat content when consuming this bread simply by adding a big slather of ghee or butter, but the possibilities are endless.

If you've ever tried baking bread using collagen protein as your flour source, then you know how challenging it is to get it to stay fluffy and bread like. My goal with this recipe was to make a collagen bread that was as close to regular bread as possible, yet keep the carbs extremely low or zero and not use dairy. This recipe certainly feels like I’m eating regular bread again and that can be helpful, especially when you’re transitioning to a Keto or Bulletproof diet.

Add it to your arsenal of other wonderful bread recipes that are Paleo, Keto and/or Bulletproof. I think you’ll find it’s an awesome addition to your recipe box, and for sure when you’re going ultra low carb, this recipe will hopefully rise to the top of your list.

I'm thrilled with the outcome and I hope you will be, too. Would love to hear your feedback after making this bread.

(This post contains affiliate links. If you buy something using one of these links I may earn a commission but it will not affect the price you pay. This helps me continue to provide recipes and content for free.)

Keto Collagen Bread
makes 1 standard size loaf, 12 slices

Oven 325 degrees F

5 pastured eggs, separated
1 Tablespoon unflavored liquid coconut oil (I use Bulletproof Brain Octane Oil)
1/2 cup plain grass-fed hydrolyzed collagen powder (I use Bulletproof Unflavored Collagen Protein)
6 Tablespoons *almond flour (see coconut flour substitution below)
1 teaspoon aluminum-free baking powder
1 teaspoon **xanthan gum (see xanthan gum substitutions below)
pinch of Himalayan pink salt
optional: pinch of stevia

Instructions:
  1. Preheat oven to 325 degrees F. 
  2. Generously oil only the *bottom part of a standard size (1.5 quart) glass or ceramic loaf dish with coconut oil (or butter or ghee). Or you may use a piece of parchment paper trimmed to fit the bottom of your dish. *Not oiling or lining the sides of your dish will allow the bread to attach to the sides and stay lifted while it cools. 
  3. In a large bowl, beat the egg whites until stiff peaks form and set aside. 
  4. In a small bowl whisk the dry ingredients (collagen, almond flour, baking powder, xanthan gum, salt) together and set aside. Add the optional pinch of stevia if you’re not a fan of eggs. It’ll help offset the slight egg flavor without adding sweetness to your loaf.
  5. In a small bowl whisk the egg yolks and liquid coconut oil together and set aside.
  6. Add both bowls of ingredients to the egg whites and gently mix until incorporated. Batter will be thick and a little gooey.
  7. Pour the batter into the oiled or lined dish and place in the oven.
  8. Bake for 40 minutes. The bread will rise significantly in the oven.
  9. Remove from oven and let cool completely - about 1-2 hours. The bread will sink some. If you want to keep the center of the bread from sinking a little lower than the sides you can cool the bread (in its dish) upside down on a cooling rack.
  10. Once the bread is cooled, run the sharp edge of a knife around the edges of the dish to release the loaf.
  11. Slice into 12 even slices.
*Optional Coconut Flour Substitution: You may substitute 6 Tablespoons of raw coconut flour for the almond flour but you will need to also add 3 Tablespoons of full fat canned coconut milk to the recipe as well. This substitution will increase the carb content of the recipe to approximately 1-2 grams of net carbs per slice instead of zero.

**Optional Xanthan Gum Substitutions: You may substitute 2 teaspoons of Pamela's "Not Xanthan Not Guar" OR 3/4 teaspoon of konjac flour in place of the xanthan gum. Neither of these substitutions will change the net carbs per slice.

Storing Leftovers: Store loosely covered in the refrigerator for up to 5 days.

Reheating: You can eat this bread cold (it stays nice and moist), or bring to room temperature by setting it out on the counter, or pan sear on the stovetop with ghee or butter. I don't recommend toasting it in a toaster. Although it does work, it's not my preferred method as it has a tendency to dry out too quickly.

Usage: Use just like regular bread - it makes delicious cold sandwiches, cinnamon sugar toast or French toast, garlic bread, dipping bread, use it as a hamburger "bun", make some avocado toast topped with a poached egg, literally anything you would do with "regular" bread.

Tasting Notes: To set expectations correctly, you should understand that this is not gluten bread nor is it Paleo bread, both of which generally have a significant amount of carbs, coming from starches and sugars. Rather, this is a very low carb/zero carb bread alternative. With that said, you may taste "eggs", especially if you're not a fan of eggs. Additionally, the texture is lighter than gluten bread and won't have the "chew" you may be accustomed to. However, if you're a seasoned low carb bread eater, I think you'll find this to be a wonderful option. Bonus that it contains collagen protein and no cheese or other dairy!

Let me know what you think in the comments below and be sure to subscribe via email to receive these recipes delivered right to your inbox.


Top with avocado and a poached egg

For this pizza bread (not dairy free), just add the toppings of your choice and place under the broiler for 1-2 minutes
Makes for an excellent cold sandwich like this turkey, avocado, mayo one.

Top with almond butter and your favorite no sugar jam for a healthy PB&J

Always good with a big slather of grass-fed butter or ghee

4/4/18

Easy Two Ingredient Slow Cooker Carnitas

Easy Two Ingredient Slow Cooker Carnitas over Sweet Potato

It really, seriously doesn't get any easier than this one. Put these two things in your slow cooker, let it go all day and dinner is ready when you get home from work: 1) pork shoulder/pork butt roast, 2) your favorite taco seasoning packet. I use Simply Organic "Spicy Taco" Seasoning Mix - it's fabulously full of flavor, not too spicy in my opinion, gluten free and organic. You can most likely find it at your local market or use the link I provided to order from Amazon.

IF you wanted to get really fancy, you could add some fresh or canned organic diced tomatoes, onions and/or green chiles (or maybe a can of Ro-Tel) but it's totally not necessary. Like really, really only if you want to go the extra mile here.

No matter what though, these shredded pork carnitas are amazing. You can use them in tacos, taco salads, over eggs, on a sweet potato, put it on a pizza - the possibilities are endless. And did I tell you how easy they are to make?! Just two ingredients, throw 'em in the slow cooker and you're done.

Easy Two-Ingredient Slow Cooker Carnitas
serves 6-8

Ingredients:
1 - 2 lb all natural pork shoulder or pork butt roast
1 - 1.1 oz packet taco seasoning mix (I use Simply Organic "Spicy Taco")
(Optional: fresh or canned diced tomatoes, onions and/or green chiles)

Place in a slow cooker set to low for 8 hours, or on high for 4 hours. Use two forks to shred, mix with all the juices and serve.


Taco Salad: Easy Two Ingredient Slow Cooker Carnitas over Salad

Tacos: Easy Two Ingredient Slow Cooker Carnitas over Almond Flour Tortilla

What's your favorite way to enjoy carnitas?



3/28/18

Best and Worst Foods for Digestion, Guest Post by Nick Kowalski


Nick Kowalski
This is a guest post by Nick Kowalski of @nicksfit
Nick is a writer of everything health and wellness, blogger, outdoorsman and devoted lover of nature. He writes to educate and inspire others toward living a life of true purpose and wellness. Nick has published multiple cookbooks and he specializes in the areas of optimal nutrition, digestive health, relationships and spiritual healing.


The Best and Worst Foods for Digestion
by Nick Kowalski

Most of us have experienced the retributions of poor digestion; the gas, bloating, heartburn or discomfort that follows a poorly digested meal. The fact of the matter is, while a bad digestive system can ruin a good diet, a poor diet can also ruin a perfectly good digestive system. Most of us understand that some foods are “healthier” or less healthy than others, but not many realize that this has a lot to do with their digestibility.


If you’re one of the 70 million people in the United States that suffer from digestive problems, whether that is Irritable Bowel Syndrome (IBS), diarrhea, constipation, acid reflux, or bloating, then one thing you’ll want to learn is what foods support healthy digestion and what do not. There are some foods that are more digestible and others that you might want to avoid all together.

Here is a short list of the most common digestive irritating, and also, digestive supporting foods you should know about…

The Worst Foods for Digestion

Artificial Sweeteners: Trying to cut sugar usually results in the supplementation of artificial sweeteners. However, most artificial sweeteners are horrible for digestion and lead to inflammation in the body. Many of them are derived of partially digested (sugar alcohols), which are known irritants to the GI tract and can lead to bloat, gas, and diarrhea. Instead, it’s best to stick to natural sweeteners, which are recognizable by the digestive and metabolic systems. The best sweeteners usually include raw honey, maple syrup least, and in some cases raw green stevia.


Polyunsaturated Fats: These highly volatile fats are common features of most highly processed, packaged foods. The problem with PUFAs is their highly delicate nature. Their chemical structure makes them highly sensitive to oxidation from air. They also have a high potential to become rancid (and therefore highly inflammatory) when exposed to light or heat. In short, PUFAs are anti-metabolic, suppress thyroid function and can lead to inflammation in the intestinal tract. They need to be balanced by saturated fats like coconut oil, grass-fed butter and ghee. However, it’s probably best to avoid these altogether!

Raw Cruciferous Veggies: Conventional wisdom says to eat our fruits and veggies. And while fruits and vegetables are a source of good nutrition, not all are created equally. There are many vegetables, such as cruciferous vegetables, that are not easily digested, to say the least. They contain high amounts of insoluble fiber, namely cellulose, which are not digested by our digestive enzymes but rather, gut bacteria, which can lead to endotoxin production, and digestive issues like gas and bloating. Not to mention, raw cruciferous veggies like cabbage, kale, and broccoli, contain plant toxins known as goitrogens, which in high amounts suppress metabolism. So, if you are to consume cruciferous veggies be sure to cook them, ideally steam, boil or sauté them. This removes the plant toxins, breaks down the fibers, allowing them to be digested more easily.

Conventional Grains and Legumes: Corn, beans, wheat, soy, etc. are all commonly genetically modified foods, which make them highly anti-metabolic. Meaning, they are not a biocompatible match to the human digestive and metabolic systems. Not to mention, GMO grains have their own "built-in insecticides", with negative health consequences that are still being discovered. However, even organic grains and legumes have their digestive downfalls. Corn in particular has high amounts of cellulose, a fiber that the human stomach can’t break down, considering our bodies do not produce the enzyme (cellulase) necessary to digest it. Other grains and legumes of various types contain other difficult to digest "anti-nutrients" known as phytates and lectins. In nature, these chemicals help to protect the seed from insects and ensures reproduction. However, in the human body, they inhibit their digestion, rob minerals from the body and end up passing through the GI tract undigested. This can lead to gas, bloating, cramps and various other digestive issues. It's usually best to avoid these foods unless you get them organically, and properly soak, sprout, ferment and then cook them.

Carrageenan: While not technically a “food”, carrageenan is a common additive used in commercial packaged foods. It, as well as other gums and stabilizers, are highly irritating to the GI tract and also happen to be powerful carcinogenic allergens. These, like PUFA should be avoided like the plague if you wish to have a healthy digestive and metabolic system!

The Best Foods for Digestion

Ripe Fruits: Anytime you eat some type of carbohydrate and it’s not well digested, it will feed your gut bacteria and an insulin response. Feeding pathogens in the gut leads to an endotoxin response and a serotonin response, which cause inflammation. Ripe fruits are easily digestible carbohydrates. They are preferable because they are easily and quickly digested but also have the ketones, specifically ketoacids. Ketoacids are the refined precursors to proteins, which assimilate with minimal metabolic waste, so no ammonia! 

Potatoes: The liver and brain need protein to function properly, and if you don’t get it from your diet they will take it from muscle leading to catabolism or muscle wasting. Potatoes or potato juice are both rich in ketoacids. As mentioned, ketoacids are easily assimilated precursors to proteins. But also, when you ingest ketoacids they also combine with ammonia in the body, which helps to eliminate it from the body. So, ketoacids from potatoes like ripe fruit provide essential amino acids that you eat for your body to function. Ketoacids in potatoes help to make up the proteins that you need with virtually no waste products.


Gelatin/Collagen: The various foods usually rich in these proteins are usually highly digestible and nutritious. These foods include bone broth, oxtail, pork rinds and lamb shanks but can also be supplemented. Gelatin and collagen are rich in glycine, which helps to optimize glycine to methionine ratios, which when offset, cause inflammation. Glycine in other words, helps to detoxify excess methionine. In additional to being anti-inflammatory to the GI tract, glycine helps to enhance gastric acid secretion (improved stomach acid levels). Bone broth in particular (very rich in gelatin and collagen) is capable of restoring the integrity of the gut lining (leaky gut), which helps with food sensitivities. Most digestive imbalances are associated with decreased serum concentrations of collagen. Bone broth is rich in amino acids that build up the body’s natural collagen tissue and is also rich in collagen, which helps to regenerate the tissue of entire GI tract.

Making Bone Broth

Water: Again, not technically a food, but keep in mind that water is essential for the secretion of stomach acid. More than that, water is essential for good health any life. Without proper hydration, many problems of the digestive system can occur. So be sure to drink 1-3L of clean spring water daily, supplemented with high quality salt to ensure proper fluid metabolism and mineral balance.

In Conclusion

Digestive function is a foundational physiological process that precedes metabolic function, immune function and detoxification. Truly, the gut is the cornerstone of our physical health, Hippocrates was correct when he said, “all disease begins in the gut.” Therefore, learning as much as we can about how the digestive system works, what wrecks it and what we can do to support it is an important part of being human!

To learn much more about the digestive system, and what you can do to ensure optimal digestive function, be sure to check out my online course Perfect Digestion.

Nick Kowalski



2/25/18

Easy Pimento Cheese

Easy Pimento Cheese

This Easy Pimento Cheese is SO flavorful and uses only a handful of everyday ingredients! Literally, you just throw everything in a bowl, stir and you're done. That's about as easy as it gets. As it sits in the fridge the flavors will develop even more, but it tastes great immediately, too. Even better if you can wait a few hours or overnight but who can wait that long??

Eat this as a dip or put it on a sandwich and melt it like a grilled cheese. Personally, I like to top my burgers with it or just eat it with some cucumber slices. You really cannot go wrong no matter how you choose to eat it.



Easy Pimento Cheese
Makes a little over 1 cup

8 ounces shredded cheddar cheese (like Organic Pastures raw organic cheddar)
1/4 cup good quality mayo (like Primal Kitchen or see my video to make your own)
2 Tablespoons diced pimentos
1 1/2 teaspoons onion powder (or 1 Tbsp grated fresh onion)
1/4 teaspoon garlic powder (or 1 large garlic clove, pressed)
1/4 teaspoon paprika
1/4 teaspoon Himalayan pink salt
1 Tablespoon diced fresh Serrano or jalapeño pepper (optional but I love the little kick it gives!)

Place everything in a bowl and mix well.

Seriously, that's it.

Easy, right?



This is the cheddar cheese I personally buy and love to use. It comes from a family farm in California and is available at Sprouts Farmers Market stores across the country. It's raw (unpasteurized), clean, organic and from grass-grazed cows that are loved and well cared for. Just check out their Instagram and follow their Instagram Stories @organicpasturesdairy for videos of life on their farm.

If you see it at your local market, I hope you'll give it a try and support raw dairy farmers who are working hard to bring us better, healthier versions of our favorite dairy products.

My favorite shredded cheddar!