tag:blogger.com,1999:blog-19008790023401434782024-03-13T11:00:45.720-05:00The Enchanted CookVeronica Culverhttp://www.blogger.com/profile/02481846648878329147noreply@blogger.comBlogger174125tag:blogger.com,1999:blog-1900879002340143478.post-67380165110824700592020-04-03T15:09:00.004-05:002020-04-03T15:20:40.049-05:00How to Make The World's Best Burgers (Keto, Paleo)<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: large;"><b>
The World's Best Burgers</b></span><br />
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I'm going to share a secret with you that I've never shared publicly before. It's how I make my burgers.<br />
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Burgers that are juicy, tender and flavorful.<br />
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Burgers that don't "<i>need</i>" a bun, and that certainly don't need to be piled high with extravagant toppings.<br />
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I call them "The World's Best Burgers". They're not only incredibly delicious, they're also EASY to make. All you need is ground beef, salt, and a skillet and stove to cook them on.</div>
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Sometimes, I like to add a dash of Worcestershire sauce as it gives them an even more umami flavor, but it's totally not necessary. If you want to add a garnish of fresh oregano, perhaps a sprinkle of your favorite cheese like I did today, by all means go for it. But, again, it's not necessary.</div>
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So what's my secret?</div>
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It's in how you prep - or rather "don't prep"...</div>
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1) <b>Barely touch it. </b>Here's what I mean by "barely touch it", and this is key - using your hands, break off a portion of the ground beef (enough for your desired burger size) and gently form it into a burger shape. Lightly touch it when you do this, only enough to shape it. It should take no more than 2-3 seconds to do this. In fact, you could just break off a chunk, and instead of forming it, place the chunk directly into your heated skillet. It just won't look as pretty when you're done.<br />
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2) <b>Use at least 85/15 (fatty) ground beef. </b>Preferably, 100% grass-fed and grass-finished beef. The flavor is in the fat, but you also want to be sure you're eating good, clean fat to the best of your ability.<br />
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3) <b>Simply season it. Just the outside</b>. Give it a sprinkle of Himalayan pink salt or sea salt on both sides of the patty before placing it in the heated skillet. If you want to add a dash of Worcestershire sauce to the top also, do that once it's in the skillet.</div>
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So, you gently make your patties, you sprinkle them with salt, and you cook them in a skillet heated to medium. If you want to add the Worcestershire sauce, you just drizzle a little on each side of the burger once it's in the skillet and let it cook into it. How long you cook them depends on the thickness and your desired doneness. As they're cooking, you can turn them, but don't mash them - you'll squeeze the juiciness right out.</div>
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If you want to top with cheese, do that right as they're almost done so it has a chance to melt. Adding a garnish of fresh herbs like oregano right before serving, gives it that extra pop.</div>
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Also, if you want to put them on a bun and pile them high with extravagant toppings, you can totally do that. You just don't <i>have</i> to.</div>
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Veronica Culverhttp://www.blogger.com/profile/02481846648878329147noreply@blogger.com0tag:blogger.com,1999:blog-1900879002340143478.post-3705520780624686972018-11-30T15:29:00.001-06:002018-11-30T15:29:42.922-06:00Keto Collagen French Toast (Low Carb, Sugar Free)<div class="separator" style="clear: both; text-align: center;">
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Ahhhhh French Toast!!<br />
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I'm pretty sure I haven't had French Toast of any kind any time during this entire decade, until just recently. Because with all its simple carbs and added sugars, it was just something that I felt did not have a place in my healthy diet.<br />
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This version however has ZERO net carbs and ZERO added sugar. And that INCLUDES the bread. It's also gluten-free, grain-free and dairy-free.<br />
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Plus, it's got grass-fed collagen protein in it.<br />
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And it's all so delicious.<br />
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Mind blown?<br />
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The bread is my zero net carb <a href="https://theenchantedcook.blogspot.com/2018/05/keto-collagen-bread-bulletproof-paleo.html" target="_blank">Keto Collagen Bread which you can find the recipe for right here.</a> And if you're local to Orange County, California, feel free to message me to find out how you can pick up a freshly-baked loaf made just for you.<br />
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The maple syrup and powdered sugar are both made from monkfruit and erythritol and below are the ones I recommend as they are non-GMO and in my opinion, taste as close to their regular insulin-spiking counterparts as it gets. With no insulin spike.<br />
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<b><a href="https://amzn.to/2E4QJDt" rel="nofollow" target="_blank">This Maple Syrup</a></b></div>
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<b><a href="https://amzn.to/2Q8JgJN" rel="nofollow" target="_blank">This Powdered Sugar</a></b></div>
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It's simple to whip up as long as you've got the bread already on hand. If you don't have any, just bookmark this recipe and be sure to come back to it the next time you've got a loaf of my Keto Collagen Bread made up and sitting in your fridge. Or feel free to use your favorite low carb bread of choice (macros will change accordingly).<br />
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Keto Collagen French Toast</h3>
Serves 4 (2 slices each)<br />
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8 slices of <a href="https://theenchantedcook.blogspot.com/2018/05/keto-collagen-bread-bulletproof-paleo.html" target="_blank">Keto Collagen Bread</a><br />
2 pastured eggs, beaten<br />
1/4 cup canned full fat coconut milk (or unsweetened almond milk)<br />
1 1/2 Tablespoons <a href="https://amzn.to/2Q8JgJN" rel="nofollow" target="_blank">Lakanto Powdered Monkfruit Sweetener</a>, plus more for sprinkling on top<br />
1 teaspoon cinnamon, plus more for sprinkling on top<br />
<a href="https://amzn.to/2E4QJDt" rel="nofollow" target="_blank">Lakanto Monkfruit Sweetened Maple Flavored Sugar-Free Syrup</a><br />
1 Tablespoon unflavored coconut oil<br />
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In a shallow bowl, mix together the eggs, coconut or almond milk, powdered sweetener and cinnamon and set aside.<br />
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Heat a skillet to medium and add the coconut oil.<br />
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Dip the bread slices in the egg mixture coating both sides quickly and not allowing it to sit in the mixture as it could get soggy. Place the coated bread slices in your heated skillet. Lightly sear on both sides and remove.<br />
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Serve immediately with a drizzle of the maple syrup and a sprinkle of powdered sweetener and cinnamon.<br />
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(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.)<br />
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<br />Veronica Culverhttp://www.blogger.com/profile/02481846648878329147noreply@blogger.com0tag:blogger.com,1999:blog-1900879002340143478.post-52042303298053631752018-11-20T23:46:00.002-06:002018-11-22T16:49:01.752-06:00My $5 a Day Secret to Losing Weight and Feeling GreatI made a discovery recently. It started out as a two-week weight loss experiment and has ended up impacting my daily life in very dramatic and positive ways, which I'll explain more about in a moment. Before that, I wanted to share that over these last 5 ½ weeks, I've lost 6 lbs. That's huge for me as I don’t lose weight easily. Or at all. <br />
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It's literally been costing me just $5 a day to do it - about the same as the cost of a latte. Add to that, that I've also been saving money in other areas and I could probably make a case that I’m "even" and it hasn’t cost me anything. Either way, it's made a HUGE difference for me and that is priceless to me.<br />
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My $5 a day secret to losing this weight and feeling completely great while doing it, is KetoneAid Ketone Ester. I’ve been taking a “micro-dose”, or 10ml (basically a swallow), of it each morning and I’m not sure I can fully explain it but the weight has just come off. It’s felt effortless to do it, too, like I’m not even really having to try. My mind is still being blown every single day and I’m 5 ½ weeks in.<br />
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In the video below that I made several weeks ago, I talk about a two-week experiment I was doing and the results at that two-week mark. You can watch it or skip right past it and read as I go into more detail now that I'm 5 ½ weeks in and 6 lbs down in my weight. Weight loss is just part of what’s changed for me, though. There are so many other amazing changes I’ve experienced and am continuing to enjoy. I've been taking it every day and I believe it may also have some cumulative effects. Regardless, it's been all upside and I could not be happier.<br />
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I guess if I were going to summarize what <a href="http://www.ketoneaid.com/Veronica" rel="nofollow" target="_blank">KetoneAid Ketone Ester</a> (this is an affiliate link, see my disclosure at the bottom) does for me, I'd say "it has made literally everything easier and better".</div>
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<li>Getting up in the morning is easier. Upon waking, I take my small amount of KetoneAid, and minutes later my mind just "wakes up". And that’s prior to having any coffee. </li>
<li>Working out is easier and better. It's like I feel stronger and have more endurance but it just "happens" without any noticeable burst of energy or anything.</li>
<li>Eating is SO much easier and better. I'm making better choices consistently and without any effort.</li>
<li>I'm losing weight. Again, with no perceived extra effort.</li>
<li>Working on projects and completing tasks are easier.</li>
<li>I'm more creative.</li>
<li>I'm more efficient.</li>
<li>My brain is working faster.</li>
<li>I'm sharper.</li>
<li>I feel more free.</li>
<li>I'm not procrastinating like I did before.</li>
<li>I'm more focused.</li>
<li>I'm sleeping better.</li>
<li>I have less anxiety.</li>
<li>I'm happier and more at peace.</li>
<li>I'm more self confident.</li>
<li>I'm more decisive.</li>
<li>I'm making better choices AND it's easier to make those choices.</li>
<li>I'm performing better in life.</li>
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A person may experience some of these same things by following a strict ketogenic diet for a long period of time and maintaining a certain level of nutritional ketosis. Or by fasting for several days to get into that deep state of ketosis. But KetoneAid coupled with my low carb, fairly Keto diet, has made it really easy, quick and effortless for me to do, and to realize the same benefits. Do you have to follow a ketogenic diet for it to work? No, but it is helpful. Otherwise, following a low sugar/low carb diet (the way a diabetic might do) is another great option.<br />
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To give you an idea of the difference it's made for me physically, this is me right before starting KetoneAid<br />
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And this is me now 5 1/2 weeks later and about 6 lbs lighter<br />
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<h3>
How I Use KetoneAid and What a Typical Day Looks Like for Me</h3>
Wake up around 5:30am.<br />
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Take 10ml KE4 <a href="https://www.instagram.com/p/BpQGETFno-P/?utm_source=ig_web_button_share_sheet" target="_blank">(watch my video here of how I take it)</a>.<br />
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Drink coffee (half caf/half decaf) with a small amount of collagen (about 6g protein, not enough to take me out of a fasted state) plus no-sugar sweetener <a href="https://amzn.to/2Dze5zO" rel="nofollow" target="_blank">(this is my favorite one and does NOT spike my blood sugar)</a>, cinnamon and Dong Quai for female hormone balance. I have no fats and no sugars, especially no MCT oil for hours. MCT oil at the same time as ketone ester can cause GI distress, more GI distress than MCT oil normally can cause. KetoneAid Ketone Ester by itself does not give you any GI distress at all! Zero!<br />
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Fasted workout a couple of hours later sometimes with <a href="https://amzn.to/2Kn9AcU" rel="nofollow" target="_blank">one of these Smart Caffeine</a> 20 minutes before I start my workout. My normal workout is one of the following: Megaformer using the Lagree Fitness method (50 minutes of high intensity, low impact strength and endurance training), running (short-mid distance), boxing (cardio).<br />
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Eat lunch when I get hungry which is not until around 2pm or so. If you'd like to see what I eat, please check out my <a href="https://www.instagram.com/veronicaculvernpb/" target="_blank">Instagram @VeronicaCulverNPB Highlight called "What I Eat"</a>.<br />
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Eat dinner around 6:30pm.<br />
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Eat a <a href="https://amzn.to/2Q9ennF" rel="nofollow" target="_blank">Bulletproof Collagen Bar (Mint Chocolate Chip is my favorite)</a> or one of my Keto Collagen Brownies around 8pm if I want something "sweet", or I'll just have some collagen in hot tea or something.<br />
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Go to bed around 10pm and sleep like a baby.<br />
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Throughout the day I drink lots of water and also have Himalayan pink salt for mineral and electrolyte balance.<br />
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(In between all those things I do my work, too, of course.)<br />
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<h3>
What KetoneAid Ketone Ester "Is" and What it "Isn't"</h3>
<i>It's a ketone ester which is an FDA GRAS (Generally Recognized as Safe) Food (not a supplement).</i><br />
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<i>It's a way to kickstart your metabolism for the day. </i> In this small "micro dose", some suspect it may be signaling to your body that it should start reaching for its deeper fuel source (stored fat) and start burning it. And if you eat smart, like the way a diabetic might eat (no sugar, low carb), by the time the KetoneAid leaves your system you should still be in fat burning mode for the rest of the day.<br />
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<i>It's the same type of benefits you might get from the very best MCT oil but without any worries of GI distress if you accidentally overdose yourself. </i> And you don't have to deal with messy oils or the high calorie load. MCT oil still has a place in my diet, just not as big, and my body is showing the difference. As I mentioned, my weight is down 6 lbs. since beginning KetoneAid 5 1/2 weeks ago.<br />
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<i>It's an ester, it's <b>not</b> a salt</i> <a href="http://www.ketoneaid.com/salts" rel="nofollow" target="_blank">(you can learn more about the differences in a KetoneAid video here)</a>. A 10ml micro serving of KetoneAid KE4 Ketone Ester contains 5g of ketone ester. Most ketone salts are nowhere near as effective. For one, the ketone beta-hydroxy-butyrate (BHB) is an acid. To neutralize the acid and make it drinkable (otherwise it would burn your mouth) ketone salt companies add bases of multiple salts, however the drawback is that this then causes bloating from the massive salt load. The KetoneAid ketone ester is D-beta-hydroxy-butyrate bonded with a molecule called R1,3-butanediol only so there is no massive salt load. The video explains it much better than I ever could, so feel free to watch that if you want more detail.<br />
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<i>It can help you eat better and easier. </i> The best way I can describe it is when my body starts to signal that I'm hungry, in the past I might think of MULTIPLE things I'd like to eat and devour right then in that moment, but instead now I feel more in control and have no cravings so I have to actually think "hmmm, what do I feel like eating". It's become more of a conscious decision to then eat what I know is good for my body vs. making choices that were driven out of emotion, attachment, addiction, etc. It's a subtle feeling yet super empowering. This is what I mean when I say, it's just easier to make better decisions.<br />
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<i>It's not a stimulant. </i>There is no rush of energy or anything like that. In fact, I might call it the "anti-stimulant" as it can help reduce addictions to things such as caffeine and sugar. After taking it, it feels like I've just meditated deeply and am in my zone.<br />
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<i>It's not going to do the work for you or make better decisions for you but it can help you if you let it.</i> It won't cancel out bad decisions. For instance, if you continue to eat foods that created inflammation and/or weight gain in your body, KetoneAid won't magically make that inflammation or weight gain go away. If you continue to eat that way, you will continue to have those same negative consequences (inflammation and/or weight gain).<br />
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<i>It's not a miracle (even though it feels like one to me) and it may not work for everyone. </i> I've had 2 people tell me they didn't think it was working for them. Perhaps it may take a little longer, perhaps it's something in their diet or lifestyle, or perhaps it just won't work for them. I'm still not sure. Even so, that's only 2 out of 15 people that I know of (2 questioning it, 13 raving about it).<br />
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<i>It's not a drug.</i><br />
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<i>It's not illegal nor is it a banned substance for athletic performance.</i><br />
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<i>It's not magic.</i><br />
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<h3>
Mental Performance</h3>
I want to mention that endogenous (internal) ketones, from a ketogenic diet, have been shown to help the mind, specifically those with Alzheimers, Parkinsons and Traumatic Brain Injury. So it should have come as no surprise to me that I'd be experiencing so many mental performance benefits from these exogenous (external) ketones from this ketone ester. My great surprise, however, is due to how massively effective this very small quantity is. There is just nothing else like it, in my opinion. As a friend of mine put it, they feel like it gives them superpowers.<br />
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In the end, with or without KetoneAid, it's still going to be your choice - but taking KetoneAid makes making better choices easier.<br />
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<h3>
The Taste</h3>
There has been quite a bit publicized about the very bad taste of ketone esters and ketone salts, too. They were not lying. However, I have grown to love, yes love, the taste of this ketone ester. I dilute it in cold water first and then drink it like a shot. If anything, it tastes like cherry cough medicine. It's really not bad at all. It could taste like crap though, and I'd still drink it. It's that worthwhile to me. Besides, it's a tiny little swallow once a day and you're done. Super easy.<br />
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Head's up: You should definitely stay tuned because I've tried a new product they have coming out soon (not yet released) and it tastes even better and is even easier to drink. Be sure you're subscribed to my email list and are following me on social (<a href="https://www.instagram.com/veronicaculvernpb/" target="_blank">Instagram</a>, <a href="https://www.youtube.com/user/vlculver" target="_blank">YouTube</a>, <a href="https://twitter.com/VeronicaCulver" target="_blank">Twitter</a>) as I will definitely keep you updated!<br />
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<h3>
The Cost</h3>
The cost for most to use it in the way I've described (once daily, 10ml micro serving) is $5 per day. I won't even talk about the value of what it's been worth to me (priceless), but I will say that I've saved money across the board on other things like reducing my consumption of expensive MCT oil, even more expensive coffee shop lattes, eating out less and saving on food in general, just to name a few. Few understand it costs <b>less </b>on a gram per effective gram basis than most ketone salts.<br />
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<h3>
To Order</h3>
Please use my <b>discount code "VERONICA" </b>(gets you free shipping which saves $15 on the Trainer size bottle or $5 on the small) when placing your order with KetoneAid and I'm happy to help guide you through optimizing it for your own use. I've had so many of my friends who've ordered and begun using it tell me that it's the best thing they've done and they still can't wrap their head around how it could be so easy to perform so much better, feel better AND be losing weight effortlessly. For some it may take a little tweaking, for others it's immediate.<br />
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This is my affiliate link if you'd like to order <a href="http://www.ketoneaid.com/Veronica" rel="nofollow" target="_blank">www.Ketoneaid.com/Veronica</a><br />
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(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.)<br />
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Veronica Culverhttp://www.blogger.com/profile/02481846648878329147noreply@blogger.com2tag:blogger.com,1999:blog-1900879002340143478.post-51388816289224021762018-10-29T14:35:00.002-05:002020-05-02T22:30:14.214-05:00Easy Sunday Roast - Paleo, Keto, Low Carb<div class="separator" style="clear: both; text-align: center;">
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It's that time of year, even here in Southern California, where a big bowl of hearty and tender roast and root vegetables just hits the spot. I usually make mine in the slow cooker so I can set it and forget it. Doing it this way makes it easy so you can make it any day of the week and come home to a wonderful meal. But there's something about Sundays and pot roasts that just seem to fit cozily together, so I often make these on the weekend with enough left over to have during the week, too. I like to use the leftover roast to make sandwiches (using my zero net carb <a href="https://theenchantedcook.blogspot.com/2018/05/keto-collagen-bread-bulletproof-paleo.html" target="_blank">Keto Collagen Bread)</a>, or tacos usually using jicama tortillas or something grain and gluten free for the shells.<br />
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The roast makes its own juices which is flavored perfectly by the veggies and a few simple herbs and seasonings. I recommend using the best quality beef that is available to you (grass-fed, humanely raised, hormone and antibiotic free, local if possible, etc.). This way the beef, as well as the fat and juices are better for you.<br />
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<span style="font-size: large;"><b>Easy Sunday Roast</b></span><br />
serves 6-8 with leftovers for round-two meals<br />
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3-4 lb grass-fed beef chuck roast<br />
3-4 large organic carrots, cut into small chunks<br />
1 large bunch of organic celery, diced<br />
1/2 organic white or yellow onion, chopped<br />
4 stems fresh organic thyme*<br />
3-4 stems fresh organic oregano*<br />
2 teaspoons organic onion powder<br />
2 teaspoons organic garlic powder<br />
2 teaspoons Himalayan pink salt<br />
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Place everything in a slow cooker set to low, cover and cook for 8 hours or until roast is fall apart tender. Finish with flaky sea salt to taste and a garnish of fresh oregano.<br />
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You do not need to add any water or anything to your slow cooker as the roast will develop its own juices. However, if desired, you may wish to add a small amount of good quality oil, ghee or butter, if your roast is extra lean.<br />
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*To make it easier to remove the stems from the thyme and oregano, you may tie them together in a bunch using kitchen twine, then place in the slow cooker. When it's done you can easily remove and discard what's left of the bunch.<br />
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<br />Veronica Culverhttp://www.blogger.com/profile/02481846648878329147noreply@blogger.com2tag:blogger.com,1999:blog-1900879002340143478.post-56407815290406751612018-09-04T19:49:00.001-05:002018-09-05T19:52:30.109-05:00Differences in the Keto, Paleo, Bulletproof and Whole30 Ways of Eating<div class="separator" style="clear: both; text-align: center;">
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At some point or another during the last 5 or so years, you've no doubt heard mentions of "Keto", "Paleo", "Bulletproof" and/or "Whole30". But what are the differences between the Keto Diet, Paleo Diet, Bulletproof Diet and what the heck is Whole30? Below is the way I generally categorize them, along with some of their potential "plusses and pitfalls" as I see them:<br />
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<b><u>Keto Diet (high fat, low carb, maintain state of nutritional ketosis)</u></b><br />
Emphasis is on eating a diet that is comprised mostly of high fat, low carb foods and proteins with little emphasis on the quality of the food sources. Number one priority is hitting the correct macros to keep your body in a state of nutritional ketosis.<br />
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<b>Plusses:</b><br />
Can feel satisfying to eat this way due to the high fat content.<br />
Can be easy to eat this way as foods that fit this way of eating are generally readily available.<br />
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<b>Pitfalls:</b><br />
Some food choices can be inflammatory to your system, especially when consumed in abundance.<br />
Tracking your macros can be cumbersome.<br />
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<b><u>Paleo Diet (high quality, but not low carb, not in nutritional ketosis)</u></b><br />
Emphasis is on eating a diet that is comprised of high quality food sources with little to no emphasis on macros such as carb counts. Number one priority is eating good quality foods that are not deemed to be inflammatory to your system.<br />
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<b>Plusses:</b><br />
Can help heal your body by avoiding foods that may be inflammatory to your system.<br />
No macro tracking required.<br />
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<b>Pitfalls:</b><br />
Some food choices can cause you to gain weight, especially when consumed in abundance.<br />
Can be difficult or expensive to find foods that fit this way of eating.<br />
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<b><u>Bulletproof Diet (high fat, low carb, high quality, cycle in and out of nutritional ketosis)</u></b><br />
Emphasis is on eating a diet that is comprised of high fat, low carb, moderate protein foods - all from high quality food sources. Secondarily, cycling in a high carb day once or twice a week comprised of high quality carb food sources such as sweet potatoes. Number one priority is eating good quality foods that are not deemed to be inflammatory to your system, and that will keep you in a state of nutritional ketosis most of the time, cycling out of ketosis once in awhile for overall hormone health.<br />
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<b>Plusses:</b><br />
Can feel satisfying to eat this way due to the high fat content.<br />
Can help heal your body by avoiding foods that may be inflammatory to your system.<br />
No macro tracking required.<br />
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<b>Pitfalls:</b><br />
Can feel overly restrictive.<br />
May require more and specialized preparation.<br />
Can be difficult or expensive to find foods that fit this way of eating.<br />
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I hope this helps highlight some of the overall differences, albeit in a very generalized way. I obviously didn't go into specifics like dairy, grains, gluten, etc. To learn more about each of these ways of eating, please try Googling them. There are tons of great resources available online for free. You can also post questions in the comments below and I'll try and answer them as best I can. As with most things, there are some "gray" areas with certain foods in certain plans.<br />
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With that said, if you were to ask me which way of eating I feel is the best, I'd say "it depends". There are many factors that can come into play, things like:<br />
<ul>
<li>your body's current state of health</li>
<li>what you're "used to" and "comfortable" eating currently - maybe it's too big of an adjustment to give up all grains AND all dairy at the same time, so starting smaller might work better (Did you read my last post <a href="http://theenchantedcook.blogspot.com/2018/08/small-changes-lead-to-big-differences.html" target="_blank">"Small Changes Lead to Big Differences"</a>?)</li>
<li>what your overall goal is (lose weight, eat healthier, feel better, etc.)</li>
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Different people will respond differently to each of these ways of eating and no "one way" is the "right way" for "100% of people" "100% of the time". In other words, you have to educate yourself, experiment with your own body and then operate intuitively to achieve and maintain your optimal state. This is an ongoing thing.<br />
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For me personally, the Bulletproof diet way of eating works well for me "most" of the time. It feels well-rounded to me in terms of having a focus on good quality, anti-inflammatory foods and I don't normally feel deprived. Still there are many foods that are widely recognized as healthful, yet categorized as "suspicious", or foods you should avoid, when following the Bulletproof Diet. Things like mushrooms or garlic, for example. While, I'm sure some small part of the population has a mold sensitivity or other reason for avoiding these, I believe that for the majority of people, the health benefits far outweigh the possible sensitivity. You just have to try for yourself and see. In this regard, I believe the Bulletproof Diet can feel too restrictive.<br />
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On the plus side, the (good quality) high fat nature of this diet helps a lot with the satiety part, so I feel full and cravings are turned off(!). The high quality foods make me feel great and seem to naturally keep my weight balanced as well. Over time cycling in and out of ketosis, my body has become adapted to quickly switching back and forth between being a sugar burner and being a fat burner, so I've found this way of eating is one that I have been able to live with long term. Again, this will vary from person to person and you may start out eating one way and then move on to another based on your changing needs.<br />
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Speaking of which, what about the Whole30 diet, what's that all about?<br />
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<u><b>Whole30 Diet</b></u><br />
I like to think of the Whole30 Diet as a form of an elimination diet (or you could do an actual "Elimination Diet" - if you don't know what that is, just Google it). It could also be viewed as a kickstart or reset. In my opinion, it's a 30-day-at-a-time commitment to eating better. The rules are very finite and you can find them all online. In fact, there are a lot of great, free resources and a very active community full of support to help you through. If you're currently eating a Standard American Diet, completing a Whole30 or two or three, can be a great way to segue slowly over to something like the Paleo way of eating.<br />
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Baby steps. Remember small changes can lead to big differences.<br />
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I'm grateful for your questions, comments and feedback. Please share any below.<br />
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<br />Veronica Culverhttp://www.blogger.com/profile/02481846648878329147noreply@blogger.com0tag:blogger.com,1999:blog-1900879002340143478.post-4127296499307502442018-08-28T10:23:00.001-05:002018-08-29T17:28:13.732-05:00Small Changes Lead to Big Differences<div class="separator" style="clear: both; text-align: center;">
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I'm a firm believer that making small changes can add up to a big difference. Setting a "big hairy goal" is a great idea for getting you excited and moving but it can also be daunting. Try to do too much too soon, and it can even lead to flops and failures, which can be demotivating causing you to abandon your goal entirely.<br />
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For some people, going all in and making dramatic sweeping changes works wonders. For others, it may not be that simple. They may find that the process is too difficult and the rewards are not great enough, leading to the inability to see it through.<br />
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In other words, it doesn't have to be an all or nothing approach. You can start small. Make smarter choices, ones that you can stick with and that can then become permanent. Build a strong foundation from which you can grow and really change.<br />
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For me, dairy is in that category. For the purposes of my own health and wellness goals, many years ago I decided I wanted to give up all dairy - no milk, no cheese, no yogurt, etc. While I have succeeded at giving it up for six weeks or so at a time, I have found it incredibly difficult to give it up entirely and I would inevitably go right back to eating cheese on everything!<br />
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Rather than completely abandoning my big goal, I decided to make some smaller, more easily attainable changes and those have led me to where I am today. Today I am able to have small amounts of good quality dairy a few times a week with no adverse effects (no cravings, no weight gain, etc.) and still look, feel and perform at my best. The rest of the time I choose non-dairy alternatives like ones made with coconut milk and almondmilk.<br />
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<a href="https://silk.com/products/plain-almond-dairy-free-yogurt-alternative" rel="nofollow" target="_blank">Silk Almondmilk Yogurt Alternative</a> is one truly easy option for me. I like that I can just "grab and go" to take with me when I'm headed out to get some exercise. It's plant based, made from real foods and it's even Non-GMO Project Verified. Oh, and by the way, it tastes great, too! Even my picky husband loves it. The Vanilla is his favorite, although I prefer the Plain which has 6g of protein, 13g of fat, and 7g of net carbs (6g of which are added sugar). It's sweetened with cane sugar, in case you were wondering. I do hope they'll come out with a sugar-free version sometime soon, but for now I'll enjoy this as a dessert or after a workout.<br />
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One of the great things about this yogurt alternative, besides being dairy-free and soy-free, is that you can find it at just about any grocery store - making it easily accessible. I've personally found that the easier and more convenient we can make it on ourselves to make healthy choices, the more apt we are to do it. This is one of the reasons weekly meal prepping works so well! Especially, if you're newer to making these kinds of changes to your diet, having food that's easily accessible is paramount to your success. These perfectly-portioned snacks store and travel easily as long as you keep them cold. You could even store a few in the break room refrigerator at work so you're not tempted to visit the vending machine.<br />
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What do you think? Would you try yogurt made from almondmilk?<br />
<b><br /></b>
<b><a href="https://irxcm.com/RevTrax/cpn?channel=social&merchantId=22107479&programId=101239291&affiliateId=22108630&utm_campaign=TheEnchantedCook" rel="nofollow" target="_blank">Click here to download a printable coupon for Silk Almondmilk Yogurt Alternative.</a></b><br />
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This blog post was sponsored by Silk but the opinions are all my own.<br />
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<br />Veronica Culverhttp://www.blogger.com/profile/02481846648878329147noreply@blogger.com0tag:blogger.com,1999:blog-1900879002340143478.post-51406161621050753522018-07-24T18:31:00.002-05:002018-07-24T19:51:51.582-05:00Easy Keto Chinese Chicken Salad (Paleo, Bulletproof Diet)<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;">Easy Keto Chinese Chicken Salad</td></tr>
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This is a super easy one that fits my clean keto diet and is also Paleo and Bulletproof Diet friendly! I don't even bother to mix up the dressing separately. I literally just add each ingredient to the bowl, mix and eat from the same bowl. Easy and only one dish to wash. I use store-bought rotisserie chicken for a no cook method and bagged salad mix to keep it super simple and quick. Feel free to roast your own chicken or make some extra in your meal prep and reserve for this quick throw together.<br />
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1 Serving = 248 calories, 19g Fat, 4g Net Carbs, 13g Protein<br />
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(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.)<br />
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<b><span style="font-size: large;">Easy Keto Chinese Chicken Salad</span></b><br />
Serves 1<br />
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4 ounces cooked all natural chicken, chopped<br />
1 cup chopped organic salad mix (mostly cabbage)<br />
1 organic green onion, sliced<br />
1 teaspoon cashew butter<br />
1 Tablespoon MCT oil (I use <a href="https://amzn.to/2mGPsYx" rel="nofollow" target="_blank">Bulletproof Brain Octane Oil</a>)<br />
1 Tablespoon organic apple cider vinegar<br />
1 teaspoon Bragg Liquid Aminos<br />
sprinkle of sesame seeds (optional)<br />
Himalayan pink salt to taste<br />
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Place everything in a bowl, mix and eat. Feel free to add more protein (chicken) and fat (MCT oil) as desired to meet your personal macro needs.<br />
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<br />Veronica Culverhttp://www.blogger.com/profile/02481846648878329147noreply@blogger.com0tag:blogger.com,1999:blog-1900879002340143478.post-83283804627279288662018-06-27T23:28:00.000-05:002018-06-28T10:27:59.543-05:003 Ingredient Pineapple Coconut Smoothie Bowl {Vegan, Paleo, Bulletproof}<div class="separator" style="clear: both; text-align: center;">
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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.<br />
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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.<br />
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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.<br />
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This smoothie bowl is completely Bulletproof Diet and Paleo friendly.<br />
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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 (<a href="https://amzn.to/2KqcJYO" rel="nofollow" target="_blank">this is the one I like</a>). Pina Colada anyone?<br />
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(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.)<br />
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<span style="font-size: large;"><b>3 Ingredient Pineapple Coconut Smoothie Bowl</b></span><br />
Serves 1 (or 2 as a dessert)<br />
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Ingredients:<br />
6 ounces pureed fresh organic pineapple (about 1/2 cup of pineapple chunks blended in a blender)<br />
6 ounces full fat organic coconut milk (the kind in a can)<br />
2 ounces fresh squeezed lime juice (approximately 2-3 limes)<br />
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Add all ingredients to a blender and blend well. Place mixture in freezer and allow to chill for 1-2 hours then serve.<br />
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<b>Serving Suggestion: </b>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.<br />
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<br />Veronica Culverhttp://www.blogger.com/profile/02481846648878329147noreply@blogger.com0tag:blogger.com,1999:blog-1900879002340143478.post-11239911483135875432018-05-18T23:37:00.000-05:002018-07-17T17:11:04.707-05:00Keto Collagen Bread - Bulletproof, Paleo, Keto<div class="separator" style="clear: both; text-align: center;">
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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.<br />
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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.<br />
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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.<br />
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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.<br />
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I'm thrilled with the outcome and I hope you will be, too. Would love to hear your feedback after making this bread.<br />
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(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.)<br />
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<b><span style="font-size: large;">Keto Collagen Bread</span></b><br />
makes 1 standard size loaf, 12 slices<br />
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Oven 325 degrees F<br />
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5 pastured eggs, separated<br />
1 Tablespoon unflavored liquid coconut oil (I use <a href="https://amzn.to/2HMa3To" rel="nofollow" target="_blank">Bulletproof Brain Octane Oil</a>)<br />
1/2 cup plain grass-fed hydrolyzed collagen powder (I use <a href="https://amzn.to/2GyvQx0" rel="nofollow" target="_blank">Bulletproof Unflavored Collagen Protein</a>)<br />
6 Tablespoons *almond flour (see coconut flour substitution below)<br />
1 teaspoon aluminum-free baking powder<br />
1 teaspoon **xanthan gum (see xanthan gum substitutions below)<br />
pinch of Himalayan pink salt<br />
optional: pinch of stevia<br />
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Instructions:<br />
<ol>
<li>Preheat oven to 325 degrees F. </li>
<li>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. </li>
<li>In a large bowl, beat the egg whites until stiff peaks form and set aside. </li>
<li>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 slig<span style="font-family: "calibri"; font-size: small;"><span style="white-space: pre-wrap;">ht egg </span></span>flavor without adding sweetness to your loaf.</li>
<li>In a small bowl whisk the egg yolks and liquid coconut oil together and set aside.</li>
<li>Add both bowls of ingredients to the egg whites and gently mix until incorporated. Batter will be thick and a little gooey.</li>
<li>Pour the batter into the oiled or lined dish and place in the oven.</li>
<li>Bake for 40 minutes. The bread will rise significantly in the oven.</li>
<li>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.</li>
<li>Once the bread is cooled, run the sharp edge of a knife around the edges of the dish to release the loaf.</li>
<li>Slice into 12 even slices.</li>
</ol>
<b>*Optional Coconut Flour Substitution: </b>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.<br />
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<b>**Optional Xanthan Gum Substitutions: </b>You may substitute 2 teaspoons of <a href="https://amzn.to/2Lo3Umh" rel="nofollow" target="_blank">Pamela's "Not Xanthan Not Guar</a>" OR 3/4 teaspoon of <a href="https://amzn.to/2Np2zsy" rel="nofollow" target="_blank">konjac flour</a> in place of the xanthan gum. Neither of these substitutions will change the net carbs per slice.<br />
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<b>Storing Leftovers:</b> Store loosely covered in the refrigerator for up to 5 days.<br />
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<b>Reheating:</b> 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.<br />
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<b>Usage:</b> 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.<br />
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<b>Tasting Notes:</b> To set expectations correctly, you should understand that this is not gluten bread nor is it Paleo bread, both of which generally have a <i>significant</i> amount of carbs, coming from starches and sugars. Rather, this is a very low carb/zero carb bread <i>alternative</i>. 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!<br />
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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.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtaOetVl_20-OOFcs8CjQlXFB-wArBQorox1Q_nyVL4XJRYkiBzNcueK47i4gy9vjmuJz6tMb6mZZ9_gufLdCNimODr7XEK-W9ExRVDA9Lt8wyVCaOFHXNtRTIh_aImm7qAhyphenhyphengiSEgUBxj/s1600/Collagen+Bread+4+avo+toast.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1600" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtaOetVl_20-OOFcs8CjQlXFB-wArBQorox1Q_nyVL4XJRYkiBzNcueK47i4gy9vjmuJz6tMb6mZZ9_gufLdCNimODr7XEK-W9ExRVDA9Lt8wyVCaOFHXNtRTIh_aImm7qAhyphenhyphengiSEgUBxj/s640/Collagen+Bread+4+avo+toast.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Top with avocado and a poached egg</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5bmpLjU6BGUXQ8LLhYG3nSt4fD1gUL2YN5PwVDOnM_k9838NjAs4jqMbGey-T7E3MgUeHMOJmT86YRfnoubR3kJS3gNlyEyFxOkE3UWVNtf9q7JHHlVqSBYwRZUEIE5O0SFlCctgBcHc1/s1600/Collagen+Bread+Pizza.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1256" data-original-width="1600" height="502" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5bmpLjU6BGUXQ8LLhYG3nSt4fD1gUL2YN5PwVDOnM_k9838NjAs4jqMbGey-T7E3MgUeHMOJmT86YRfnoubR3kJS3gNlyEyFxOkE3UWVNtf9q7JHHlVqSBYwRZUEIE5O0SFlCctgBcHc1/s640/Collagen+Bread+Pizza.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">For this pizza bread (not dairy free), just add the toppings of your choice and place under the broiler for 1-2 minutes</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1fG8tkQo8zO0XoLaVguY_Ycj2kZ0AjKCk5Hwx4mWV3N2Ua5ojVJZzBVsIyWf-JkiMK74pyxw1cLZXqHbXeY1G5ISeIGn5TzRVDXEc0CZ5a6X4vvtxoeLaidzptDR3hIgmki5K30dU94rX/s1600/Collagen+Bread+Sandwich.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1fG8tkQo8zO0XoLaVguY_Ycj2kZ0AjKCk5Hwx4mWV3N2Ua5ojVJZzBVsIyWf-JkiMK74pyxw1cLZXqHbXeY1G5ISeIGn5TzRVDXEc0CZ5a6X4vvtxoeLaidzptDR3hIgmki5K30dU94rX/s640/Collagen+Bread+Sandwich.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Makes for an excellent cold sandwich like this turkey, avocado, mayo one.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBUQFHmoS8WKYjTd13OqARF4XjG0RypM1JyJJ6FC65DNS_DFFT6ZHT3DIKcLzhsN__6c3wtNpQ_BtV5DFq5S37R8Vsc5eIdtDYacCI_2OHpDlo9nDwf0TQlWIxeu8xjbzQ6fwjGDh3OOzm/s1600/Collagen+Bread+2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1564" data-original-width="1600" height="624" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBUQFHmoS8WKYjTd13OqARF4XjG0RypM1JyJJ6FC65DNS_DFFT6ZHT3DIKcLzhsN__6c3wtNpQ_BtV5DFq5S37R8Vsc5eIdtDYacCI_2OHpDlo9nDwf0TQlWIxeu8xjbzQ6fwjGDh3OOzm/s640/Collagen+Bread+2.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Top with almond butter and your favorite no sugar jam for a healthy PB&J</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQDsMOYoyAkLrx9yKoorLTEK4Ut1TgCo_5jw7q977Jnk_J5gVH0B2Mm00IZ385GiAaIDRFUhOu6PomsasjnDui-wL3fWETANFfq7Vvq6KJiJ2tToZElqVkAoBNFsVzzcunn2h1LGXLEiph/s1600/Collagen+Bread+3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1186" data-original-width="1600" height="474" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQDsMOYoyAkLrx9yKoorLTEK4Ut1TgCo_5jw7q977Jnk_J5gVH0B2Mm00IZ385GiAaIDRFUhOu6PomsasjnDui-wL3fWETANFfq7Vvq6KJiJ2tToZElqVkAoBNFsVzzcunn2h1LGXLEiph/s640/Collagen+Bread+3.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Always good with a big slather of grass-fed butter or ghee</td></tr>
</tbody></table>
<br />Veronica Culverhttp://www.blogger.com/profile/02481846648878329147noreply@blogger.com10tag:blogger.com,1999:blog-1900879002340143478.post-69452937486704689872018-04-04T15:00:00.000-05:002018-04-04T15:00:39.386-05:00Easy Two Ingredient Slow Cooker Carnitas<div class="separator" style="clear: both; text-align: center;">
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6oucxEKDR3TCfE5yhbjhcxU8RCNMSLo6TRVG19r-A0yJNRRTNUWcWDhLryLmfI3DIQPix_rfWhOdNlm2cFBkhcNl7QcBd5Lvy9o0IiGFF2sqbupwJj7nF-6vRAJbniNWKKPtqrAbXxNps/s1600/Easy+Pork+Carnitas+3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1600" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6oucxEKDR3TCfE5yhbjhcxU8RCNMSLo6TRVG19r-A0yJNRRTNUWcWDhLryLmfI3DIQPix_rfWhOdNlm2cFBkhcNl7QcBd5Lvy9o0IiGFF2sqbupwJj7nF-6vRAJbniNWKKPtqrAbXxNps/s640/Easy+Pork+Carnitas+3.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Easy Two Ingredient Slow Cooker Carnitas over Sweet Potato</td></tr>
</tbody></table>
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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 <a href="https://amzn.to/2H8Tbr7" rel="nofollow" target="_blank">Simply Organic "Spicy Taco" Seasoning Mix</a> - 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.<br />
<br />
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 <i>only</i> if you want to go the extra mile here.<br />
<br />
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.<br />
<br />
<span style="font-size: large;">Easy Two-Ingredient Slow Cooker Carnitas</span><br />
serves 6-8<br />
<br />
Ingredients:<br />
1 - 2 lb all natural pork shoulder or pork butt roast<br />
1 - 1.1 oz packet taco seasoning mix (I use <a href="https://amzn.to/2H8Tbr7" rel="nofollow" target="_blank">Simply Organic "Spicy Taco"</a>)<br />
(Optional: fresh or canned diced tomatoes, onions and/or green chiles)<br />
<br />
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.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2U1M9HW1lMy2BpDKkyj5Os1XauzxtuXAcfK6LzqZGzLSFP8Tln4HaDayw-hAOjTtXzw17jW9mtDwGWzJEHsWaAcevjfzH4eiHLUG13m8tsOx3d5DsdcAOVA9eVIuHKg_6BqaH8Mpbmy04/s1600/Easy+Pork+Carnitas+2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1600" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2U1M9HW1lMy2BpDKkyj5Os1XauzxtuXAcfK6LzqZGzLSFP8Tln4HaDayw-hAOjTtXzw17jW9mtDwGWzJEHsWaAcevjfzH4eiHLUG13m8tsOx3d5DsdcAOVA9eVIuHKg_6BqaH8Mpbmy04/s640/Easy+Pork+Carnitas+2.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Taco Salad: Easy Two Ingredient Slow Cooker Carnitas over Salad</td></tr>
</tbody></table>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyaQWFgPKY-S1VC8SN-ncAUtRnVSj_gAdMsr4NGiL__rc1_YPXv46YCIHAo5VtS6BeE6E0NoYuVLqdkk7L5nrmWYHRD0-Srjqq8R0t0GolDLkz3mi9BR2X6YDXkqms_lvkSvxnkR1EKi6Q/s1600/Easy+Pork+Carnitas+4.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1174" data-original-width="1600" height="468" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyaQWFgPKY-S1VC8SN-ncAUtRnVSj_gAdMsr4NGiL__rc1_YPXv46YCIHAo5VtS6BeE6E0NoYuVLqdkk7L5nrmWYHRD0-Srjqq8R0t0GolDLkz3mi9BR2X6YDXkqms_lvkSvxnkR1EKi6Q/s640/Easy+Pork+Carnitas+4.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tacos: Easy Two Ingredient Slow Cooker Carnitas over Almond Flour Tortilla</td></tr>
</tbody></table>
<br />
<span style="font-size: large;"><i>What's your favorite way to enjoy carnitas?</i></span><br />
<span style="font-size: large;"><i><br /></i></span>
<span style="font-size: large;"><i><br /></i></span>
<br />Veronica Culverhttp://www.blogger.com/profile/02481846648878329147noreply@blogger.com3tag:blogger.com,1999:blog-1900879002340143478.post-36742035732556168992018-03-28T14:05:00.000-05:002018-03-29T20:56:48.492-05:00Best and Worst Foods for Digestion, Guest Post by Nick Kowalski<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6PfE5UbriJ2DGcCQj6w2gFZE4cLWDFnFiT5uK4BS8S6i8OliZJ_FoDq_Y5plK3bWaYEniZ9_dcYU1zzuY2Ig6HOGJy1NuYw8TPWqVbtZT-cXREdR8IHbVtXJQtj0ODcLMe7vYsPQanaQO/s1600/Nick+Kowalski+2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1058" data-original-width="1600" height="422" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6PfE5UbriJ2DGcCQj6w2gFZE4cLWDFnFiT5uK4BS8S6i8OliZJ_FoDq_Y5plK3bWaYEniZ9_dcYU1zzuY2Ig6HOGJy1NuYw8TPWqVbtZT-cXREdR8IHbVtXJQtj0ODcLMe7vYsPQanaQO/s640/Nick+Kowalski+2.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Nick Kowalski</td></tr>
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<span style="font-family: inherit;">This is a guest post by Nick Kowalski of <a href="https://www.instagram.com/nicksfit/" rel="nofollow" target="_blank">@nicksfit</a></span></div>
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<span style="font-family: inherit;">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.</span></div>
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<b><span style="font-family: inherit;"><br /></span></b>
<b><span style="font-family: inherit; font-size: large;">The Best and Worst Foods for Digestion</span></b><br />
<b><span style="font-family: inherit;">by Nick Kowalski</span></b><br />
<b><span style="font-family: inherit;"><br /></span></b></div>
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<span style="font-family: inherit;">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.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQRCbsG37DxY85ZnZ7kNSMU9l46E135up-uRARUBMrhpv653duSZ6recSD5Fscc4c3cOXDKGshFvyNeBZ8gA4XCsQGuuHUe1W5EmDCrHkmztQ6DO7hLwLZAku9Dme4laXlLugDHq5NxCzc/s1600/digestive+issues.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="200" data-original-width="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQRCbsG37DxY85ZnZ7kNSMU9l46E135up-uRARUBMrhpv653duSZ6recSD5Fscc4c3cOXDKGshFvyNeBZ8gA4XCsQGuuHUe1W5EmDCrHkmztQ6DO7hLwLZAku9Dme4laXlLugDHq5NxCzc/s1600/digestive+issues.jpg" /></a></div>
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<span style="font-family: inherit;">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.<o:p></o:p></span></div>
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<span style="font-family: inherit;">Here is a short list of the most common digestive
irritating, and also, digestive supporting foods you should know about…<o:p></o:p></span></div>
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<h4>
<span style="font-family: inherit;"><u>The Worst Foods for
Digestion</u></span></h4>
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<span style="font-family: inherit;"><b>Artificial Sweeteners: </b>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. <o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoVwj4OZFdKnkwjtP_H4WiOZ2R6dEaiw174I39iKQ45yO0NjFhP-E44PwjYsMfwdaXTD_DKdnnP67D9o7VujT6GigMG1vOs9pogib8gAOAMFGOLpfu1G_xpJajnAOzORuYeYq6cGxOlgAW/s1600/artificial+sweet.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="366" data-original-width="768" height="152" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoVwj4OZFdKnkwjtP_H4WiOZ2R6dEaiw174I39iKQ45yO0NjFhP-E44PwjYsMfwdaXTD_DKdnnP67D9o7VujT6GigMG1vOs9pogib8gAOAMFGOLpfu1G_xpJajnAOzORuYeYq6cGxOlgAW/s320/artificial+sweet.png" width="320" /></a></div>
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<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;">Polyunsaturated Fats</b>:
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! <o:p></o:p></span></div>
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<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;">Raw Cruciferous
Veggies:</b> 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, <span style="mso-bidi-font-weight: bold;">if
you are to consume cruciferous veggies be sure to cook them, ideally steam,
boil or sauté them</span><i style="mso-bidi-font-style: normal;">.</i> This
removes the plant toxins, breaks down the fibers, allowing them to be digested
more easily.<o:p></o:p></span></div>
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<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;">Conventional Grains and Legumes:</b> </span>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.</div>
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<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;">Carrageenan</b>:
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! <o:p></o:p></span></div>
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<h4>
<span style="font-family: inherit;"><u>The Best Foods for
Digestion</u></span></h4>
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<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;">Ripe Fruits:</b>
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!<span style="mso-spacerun: yes;"> </span></span><br />
<span style="font-family: inherit;">
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<b style="mso-bidi-font-weight: normal;">Potatoes</b>: 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. <b style="mso-bidi-font-weight: normal;"><o:p></o:p></b></span><br />
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<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;">Gelatin/Collagen: </b>The
various foods usually rich in these proteins are usually highly digestible and
nutritious. These foods include <i style="mso-bidi-font-style: normal;">bone
broth, oxtail, pork rinds and lamb shanks</i> 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.
<o:p></o:p></span></div>
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<tr><td class="tr-caption" style="text-align: center;">Making Bone Broth</td></tr>
</tbody></table>
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<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;">Water</b>: 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.<o:p></o:p></span></div>
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<h4>
<b style="mso-bidi-font-weight: normal;"><span style="font-family: inherit;"><u>In Conclusion</u></span></b></h4>
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<span style="font-family: inherit;"><span style="font-family: inherit;">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!<br />
<br />
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 <a href="http://thewellnessacademy.thinkific.com/courses/perfect-digestion" rel="nofollow" target="_blank"><b style="mso-bidi-font-weight: normal;">Perfect Digestion</b></a>. </span><o:p></o:p></span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqaq_Fms6KJ54pmlC8wpYQA7kTrg8owQoZPmaB9FxMJjs6sZJ3Aarb30YmNk_AsIaFTs4E1PWAYY8KDea_ybVDsVzjObvLUb1uZsSn7KrwHPLiqNBUPfcP2E_mobd5ERZXnM5rfa4dEVwi/s1600/Nick+Kowalski.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1067" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqaq_Fms6KJ54pmlC8wpYQA7kTrg8owQoZPmaB9FxMJjs6sZJ3Aarb30YmNk_AsIaFTs4E1PWAYY8KDea_ybVDsVzjObvLUb1uZsSn7KrwHPLiqNBUPfcP2E_mobd5ERZXnM5rfa4dEVwi/s400/Nick+Kowalski.jpg" width="266" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Nick Kowalski</td></tr>
</tbody></table>
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Veronica Culverhttp://www.blogger.com/profile/02481846648878329147noreply@blogger.com0tag:blogger.com,1999:blog-1900879002340143478.post-70512623664415278802018-02-25T09:54:00.000-06:002018-02-25T13:55:55.798-06:00Easy Pimento Cheese<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi34Ac-H4eo3KZrNQ72e-SfZF4fQcZzXo_y5YJIPddn_boYQqooDbah2OXcMKkh4miuhFFFZsQscNROW5MH0FQHjFEbdV6oSgBGEXWVGBD-NdcpP3o9gyUCajQMKk8b6gIYL5TjQGRD3pjB/s1600/Easy+Pimento+Cheese+1.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="800" data-original-width="1300" height="393" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi34Ac-H4eo3KZrNQ72e-SfZF4fQcZzXo_y5YJIPddn_boYQqooDbah2OXcMKkh4miuhFFFZsQscNROW5MH0FQHjFEbdV6oSgBGEXWVGBD-NdcpP3o9gyUCajQMKk8b6gIYL5TjQGRD3pjB/s640/Easy+Pimento+Cheese+1.png" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Easy Pimento Cheese</td></tr>
</tbody></table>
<br />
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??<br />
<br />
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.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTu30VgpF-vhL8e5gMyhwR2snGhoPQuSVjiHhcwU_xSW5x6YQRrQtxQJWuyr2GFhD19BU1EYIabq2mcKq7XiW-l2fqfuv6XApd_jvgtr3AmWsUpb02Ij4KBoz5fwvbXTVJ6akyGT84-hoe/s1600/Easy+Pimento+Cheese+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTu30VgpF-vhL8e5gMyhwR2snGhoPQuSVjiHhcwU_xSW5x6YQRrQtxQJWuyr2GFhD19BU1EYIabq2mcKq7XiW-l2fqfuv6XApd_jvgtr3AmWsUpb02Ij4KBoz5fwvbXTVJ6akyGT84-hoe/s640/Easy+Pimento+Cheese+3.jpg" width="640" /></a></div>
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<b><span style="font-size: large;">Easy Pimento Cheese</span></b><br />
Makes a little over 1 cup<br />
<br />
8 ounces shredded cheddar cheese (like <a href="http://www.organicpastures.com/" rel="nofollow" target="_blank">Organic Pastures</a> raw organic cheddar)<br />
1/4 cup good quality mayo (like <a href="http://amzn.to/2HKKwuJ" rel="nofollow" target="_blank">Primal Kitchen</a> or <a href="https://youtu.be/rcDzO7w1Yj4" target="_blank">see my video to make your own</a>)<br />
2 Tablespoons diced pimentos<br />
1 1/2 teaspoons onion powder (or 1 Tbsp grated fresh onion)<br />
1/4 teaspoon garlic powder (or 1 large garlic clove, pressed)<br />
1/4 teaspoon paprika<br />
1/4 teaspoon Himalayan pink salt<br />
1 Tablespoon diced fresh Serrano or jalapeño pepper (optional but I love the little kick it gives!)<br />
<br />
Place everything in a bowl and mix well.<br />
<br />
Seriously, that's it.<br />
<br />
Easy, right?<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhH7CMh4bSkmyC7ov80boDVZ4ljH0GSUFXKA6vLtOIsXN8WGXNcQblYv9rGbWx35_ezonSI9tYQHCLtChtbrtlz62LaBHUXe0oDpgjyD4y4OKbF_tLp_zP7xooxl8erA4O6erTdUgM4Cyn/s1600/Easy+Pimento+Cheese+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhH7CMh4bSkmyC7ov80boDVZ4ljH0GSUFXKA6vLtOIsXN8WGXNcQblYv9rGbWx35_ezonSI9tYQHCLtChtbrtlz62LaBHUXe0oDpgjyD4y4OKbF_tLp_zP7xooxl8erA4O6erTdUgM4Cyn/s640/Easy+Pimento+Cheese+2.jpg" width="640" /></a></div>
<br />
<br />
This is the cheddar cheese I personally buy and love to use. It comes from a family farm in California and is available at <a href="http://www.sprouts.com/" rel="nofollow" target="_blank">Sprouts Farmers Market</a> 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 <a href="https://www.instagram.com/organicpasturesdairy/" rel="nofollow" target="_blank">@organicpasturesdairy</a><span id="goog_1709071921"></span><span id="goog_1709071922"></span><a href="https://www.blogger.com/"></a> for videos of life on their farm.<br />
<br />
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.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgouvZuKF3bomhwud3seNZlJdslF249DvE2M2rVqr9xsu58zITB3w2D6F9WvETtuP42Ycmokcvb0CtxGOJA8CBIqiBDKzpsuyvZiTL9xAhsnQT-dBOIoh6VaYezobcy5ympPJJZcRWdfZsR/s1600/Easy+Pimento+Cheese+4.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1211" data-original-width="1600" height="483" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgouvZuKF3bomhwud3seNZlJdslF249DvE2M2rVqr9xsu58zITB3w2D6F9WvETtuP42Ycmokcvb0CtxGOJA8CBIqiBDKzpsuyvZiTL9xAhsnQT-dBOIoh6VaYezobcy5ympPJJZcRWdfZsR/s640/Easy+Pimento+Cheese+4.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My favorite shredded cheddar!</td></tr>
</tbody></table>
<br />Veronica Culverhttp://www.blogger.com/profile/02481846648878329147noreply@blogger.com1tag:blogger.com,1999:blog-1900879002340143478.post-65153181810850876342017-12-02T14:54:00.003-06:002017-12-02T15:05:16.324-06:00White Bullet Martini (Low Carb, Gluten Free)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUHE8omS8H1-NRR3TGVopRWkzKD5rLKELjRfdAstFR9EiYyp3yGVEdaCFYl17GHJHKEDsveXsJq7kkGUHOTSIayx0vRrKjRGKmailN-NR32jx7qptFxFn-AOM_SkvJOOeuDX3rRjg5ECIv/s1600/IMG_9240.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUHE8omS8H1-NRR3TGVopRWkzKD5rLKELjRfdAstFR9EiYyp3yGVEdaCFYl17GHJHKEDsveXsJq7kkGUHOTSIayx0vRrKjRGKmailN-NR32jx7qptFxFn-AOM_SkvJOOeuDX3rRjg5ECIv/s640/IMG_9240.JPG" width="640" /></a></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLr5JkAwtCov5wM2LoHAl5nsqOQqPjHoupHV1n_Tt1fsi8CA7lvtLB4ByVmutb-4zeKJ4jN1DJjeHRLNM_yjrSPp3Jsb4XiRDk5D7hOFNtxA2fuc0TQcODDScB7ibsmKq_Y_AWWOxq0lKd/s1600/IMG_9242.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLr5JkAwtCov5wM2LoHAl5nsqOQqPjHoupHV1n_Tt1fsi8CA7lvtLB4ByVmutb-4zeKJ4jN1DJjeHRLNM_yjrSPp3Jsb4XiRDk5D7hOFNtxA2fuc0TQcODDScB7ibsmKq_Y_AWWOxq0lKd/s640/IMG_9242.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">White Bullet Martini with Trust Me Gluten Free Vodka<br />
Photo: <a href="http://www.equinoxphoto.net/" rel="nofollow" target="_blank">Equinox Photo</a></td></tr>
</tbody></table>
As previously mentioned, I recently partnered with <a href="http://www.trustmevodka.com/" rel="nofollow" target="_blank">Trust Me Vodka</a>, an amazingly clean-tasting gluten-free vodka. It's the perfect addition to any cocktail.<br />
<br />
I've created several holiday-themed vodka cocktails that are also Bulletproof Diet friendly so you can stay on plan and hopefully hangover free throughout the holidays. Drinking alcohol is not technically "Bulletproof", however if you are going to drink, you'll want to minimize the negative effects you get from a typical cocktail that is most likely a sugar/carb/gluten bomb - a recipe for hangovers and weight gain. You might also want to leverage <a href="https://blog.bulletproof.com/alcohol-without-the-hangover-bulletproof-partying-business-networking/" rel="nofollow" target="_blank">this alcohol guide</a> published by Bulletproof. I personally swear by their <a href="http://amzn.to/2ibA6Jk" rel="nofollow" target="_blank">Bulletproof Coconut Charcoal</a> and always carry it with me.<br />
<br />
This creamy concoction is a play on a "White Russian" but without the heavy dairy, sugar and carbs traditionally found in this drink. Instead, you'll start with a creamy Bulletproof Coffee Cold Brew - any flavor works well - and add gluten-free vodka. Trust Me Gluten Free Vodka is my favorite.<br />
<br />
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">White Bullet<o:p></o:p></b></div>
<div class="MsoNormal">
by <a href="https://www.instagram.com/veronicaculvernpb/" rel="nofollow" target="_blank">VeronicaCulver</a>, <a href="http://theenchantedcook.blogspot.com/" rel="nofollow" target="_blank">The Enchanted Cook</a><o:p></o:p></div>
<div class="MsoNormal">
makes one martini<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
2 oz. Trust Me Gluten Free Vodka<o:p></o:p></div>
<div class="MsoNormal">
½ of a <span id="goog_385594470"></span><a href="http://amzn.to/2kgNH6o" rel="nofollow" target="_blank">Bulletproof<span id="goog_385594471"></span><span style="font-family: "symbol";"> </span>Cold Brew Coffee</a>, or about 6 oz (any flavor or pick the one with Collagen for an added boost
of protein)<o:p></o:p></div>
<div class="MsoNormal">
1/8 of a <a href="https://www.bulletproof.com/fudge-brownie-collagen-protein-bar-12-pack" rel="nofollow" target="_blank">Bulletproof Fudge Brownie Collagen Bar</a>, crumbled<o:p></o:p></div>
<div class="MsoNormal">
pinch of Himalayan pink salt</div>
<div class="MsoNormal">
candy cane garnish (optional and not Bulletproof)<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Fill a cocktail shaker half full of ice and add Trust Me Gluten Free Vodka and
Bulletproof Cold
Brew Coffee. Shake well, then strain into a martini glass. Add the Bulletproof Fudge Brownie Collagen
Bar crumbles to the top and a pinch of Himalayan pink salt and serve. It's that easy.<o:p></o:p></div>
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PS – Remember when you were a kid and used to dip your cookies in your glass of milk and then when you got to the bottom there was all that mushy cookie crumble goodness? That’s what you’ll find at the bottom of this martini - yum.</div>
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Optional: Add a candy cane garnish if you’re feeling extra
festive, just remember the candy cane (sugar) isn’t Bulletproof.</div>
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<tr><td class="tr-caption" style="text-align: center;">Yum!<br />
Photo: <a href="http://www.equinoxphoto.net/" rel="nofollow" target="_blank">Equinox Photo</a></td></tr>
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Veronica Culverhttp://www.blogger.com/profile/02481846648878329147noreply@blogger.com1tag:blogger.com,1999:blog-1900879002340143478.post-5270797954925406682017-11-21T13:18:00.000-06:002017-12-01T00:22:55.133-06:00The Ketogenic Diet, Ketosis and Ketone Esters<div class="separator" style="clear: both; text-align: center;">
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYej0xahLL7OAK7SiW7RrZzWVEQUUkK9w3YLxRznSD4AszZqXsprDKZCxOVPI2XMiT8F8L31HmcKk8icCCnQGuwy9RTcC8jjaGz-lOaq5J8uJ0h0ZZb9xSEbPZGJ-t6r3Jr33xOP6T-5nn/s1600/Mobile+Image.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1537" data-original-width="1241" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYej0xahLL7OAK7SiW7RrZzWVEQUUkK9w3YLxRznSD4AszZqXsprDKZCxOVPI2XMiT8F8L31HmcKk8icCCnQGuwy9RTcC8jjaGz-lOaq5J8uJ0h0ZZb9xSEbPZGJ-t6r3Jr33xOP6T-5nn/s640/Mobile+Image.jpg" width="515" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">From 1.2 to 5.7 within 15 minutes of taking KetoneAid</td></tr>
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<div style="text-align: left;">
<i><u>Please note:</u> I was NOT paid to write this article NOR was I given the product in exchange for a review. I also have NO financial interest in this company NOR do I stand to benefit financially from sales of this product. </i><i>In other words, I am in NO WAY affiliated with this company. There are NO affiliate links in this article. I received the product to sample at my own request. </i><i>I am sharing my results here in hopes that others may benefit in some way.</i></div>
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<i><span style="font-size: x-small;"><br /></span></i></div>
<h3>
I Tried a Ketone Ester for the Very First Time and It Was Pretty Mind Blowing</h3>
<div style="text-align: left;">
Even though I’m experienced at the ketogenic way of eating as well as extended fasting, I wondered what it would be like to be “instantly” transported to that magical level of deep ketosis without the lengthy process it normally takes to get there. Enter "ketone esters". But before I get into what ketone esters are and my experience sampling KetoneAid (a ketone ester), <a href="http://www.ketoneaid.com/" rel="nofollow" target="_blank">www.ketoneaid.com</a>, let me back up just a bit and set the stage. </div>
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<br /></div>
<h4>
What is Ketosis</h4>
<div>
Dr. Joseph Mercola, <a href="http://www.mercola.com/" rel="nofollow" target="_blank">www.mercola.com</a>, defines ketosis as “a metabolic state in which your body burns fat rather than glucose as its primary fuel”. While some may define "ketosis" slightly differently, I believe Dr. Mercola hits the nail on the head, which would be further defined as <i>endogenously</i> creating ketones, meaning your body is producing them naturally through means of your dietary choices.</div>
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<h4>
What are Some Possible Benefits of Ketosis via Your Diet (Endogenous Ketones)</h4>
<div>
<ul>
<li>Managing and preventing diabetes, healing insulin resistance and improving fatty liver disease</li>
<li>Epilepsy treatment to control seizures</li>
<li>May help with Alzheimers, Parkinsons and Cancer prevention</li>
<li>Better hormone regulation</li>
<li>Weight loss/weight management</li>
<li>Increased mental focus</li>
<li>Increased energy</li>
<li>Decreased hunger and cravings</li>
</ul>
<div>
These are reported benefits that were attained via endogenous ketone production and not "necessarily" via exogenous ketone production (the kind of ketones you might get from taking a supplement). For some of these benefits, like seizure control for example, it's too early to tell if this benefit might extend to drinking a supplement. Some others, such as increased mental focus, are fairly easily tested, hence my experiment outlined in this post.<br />
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</div>
<h4>
</h4>
<h4>
How Do You Typically Achieve Ketosis (Endogenously)</h4>
<div>
Eat a diet that is mostly comprised of high-quality fats (about 80%), a moderate to low amount of protein (about 15%) and a very small amount of carbs (about 5%). This is often referred to as Nutritional Ketosis, meaning your body has achieved a state of ketosis (or burning fat for fuel) by creating its own endogenous ketones through eating according to the prescribed macros. This is my preferred method as it is the most sustainable and natural method, albeit way more difficult than supplementing with exogenous ketones.</div>
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<div>
With that said, why might you want to use a supplement or aid to achieve ketosis?</div>
<div>
<br /></div>
<div>
<h4>
Why Supplement Using Exogenous Ketones to Achieve Ketosis Instead of Achieving via Diet (Endogenous Ketone Production)</h4>
<br />
<ul>
<li>You’re brand new to the ketogenic diet (or haven’t been deep in ketosis on a regular basis for at least a year or two) and your body isn’t experienced at switching from burning sugars to burning fat as its fuel/energy source</li>
<li>You’re interested in making the switch to fat burning but don't know if it's worth it to endure the "carb flu" and other sometimes uncomfortable symptoms that are normally present during the first couple of weeks</li>
<li>You’re looking for a cognitive performance boost</li>
<li>You’re looking for a sports performance enhancer that is legal/not a banned substance</li>
<li>You’re looking to suppress your appetite, eliminate cravings and lose weight or easily manage your weight</li>
<li>You’ve never experienced being deep in ketosis</li>
<li>You’ve never successfully completed a 5-day fast or longer</li>
<li>You drop out of ketosis regularly, either intentionally or accidentally and don’t want to lose the benefits even temporarily while you work to get back in</li>
</ul>
<br />
KetoneAid's ketone ester drink falls in the exogenous ketone category and is essentially D-beta hydroxybutyrate (D-BHB) ketone bodies at 10x more D-BHB than you’d get from ketone salts which are a combination of D and L-BHB. To clarify, ketone esters and ketone salts are both exogenous ketones. Both contain BHB but different varieties. KetoneAid uses D-BHB and it allows for a much higher concentration per serving. Ketone salts are BHB (D and L) that have various bases, making various salts which limit the max serving you can consume at one time, thereby lessening their efficacy, especially when compared to KetoneAid.<br />
<br />
At the time of this writing, KetoneAid is the only commercially available form of ketone ester drink I personally know of and even it is not “readily” available just yet. Although professional competitive athletes have been using ketone esters for years, it’s still very early in the consumer marketplace for a product as potent as this.<br />
<br />
Currently KetoneAid has an Indiegogo campaign, you can see it <a href="https://www.indiegogo.com/projects/world-s-1st-ketone-ester-drink-sports#/" rel="nofollow" target="_blank">here</a> (actually it’s their second Indiegogo round and it closes very soon, with a delivery date for that batch to be released in March 2018). So, while it is technically available to the public, you’ll just have to be a bit patient in waiting for its delivery should you decide to purchase. Again, I have no financial interest in this company and will not gain anything one way or the other.<br />
<br />
My hope is that over the next few years, it becomes much more commercially available as I feel the benefits are tremendous for a wide range of everyday people, like myself, not just professional athletes. Supporting reputable manufacturers such as this will help bring their products to market quicker and drive the price down benefitting all of us.<br />
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<h4>
Why You Might Want to Take a Ketone Ester</h4>
<br />
Here are a few reasons you might consider:<br />
<br />
<ol>
<li>You’ve never been in nutritional ketosis and wonder what it feels like and if it really does work to turn off hunger and cravings resulting weight loss, to enhance physical performance, and to increase mental performance, etc.</li>
<li>You’re looking to perform better in a sports-related activity, for instance crush a 5k PR.</li>
<li>You’re looking to experience a flow state but don’t have time to participate in a 5-Day Fast - defined as no food or drink except water, tea and coffee for 5 full days.</li>
</ol>
<br />
On to my personal experience. I wondered if KetoneAid would actually do what its marketing material claimed, which is increase my blood ketone levels to the equivalent of what I’ve experienced after a 5 day fast. I took a 30g serving of KetoneAid and here’s what happened:<br />
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The answer is a resounding YES! My baseline ketones went from 1.2 prior to taking KetoneAid to 5.7 within 15 minutes of taking the product! I could hardly contain my excitement yet at the same time I was in total disbelief. I’d tried ketone salts previously and not seen any ketone shift at all. I recognize others do, however for me it did not measure any difference at all.</div>
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<div>
Back to my experiment. Over the next couple of hours my ketones continued to rise peaking at around 6.7 and then starting to come back down to what would still be considered well into ketosis – 2.9. During this time, I definitely felt all of the amazing effects of deep ketosis – creative flow, calm happiness, energy, little to no hunger, etc. I got a tremendous amount done – everything from creative and administrative work to cleaning and organizing around my house. I felt energized but never jittery. It's a difficult thing to explain unless you've experienced it yourself, but trust me - it's a great space to be in.<br />
<br />
By the end of the day, though, I was completely exhausted. Apparently, I went beyond my ideal ketone range and overstimulated myself. I didn’t feel bad, just very, very tired. I slept incredibly well that night. In the future, though, I would split my servings out to say 15g and 15g (the total of 30g is based on my body weight, approximately 110 - 114 lbs.). I think this would extend the benefits for a longer period of time as well as optimize my experience.</div>
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Regardless, I'd say this experiment was a success! It definitely <i>did</i> mimic a 5 day fast and I achieved a flow state within minutes – so crazy! </div>
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<div>
I can see how this would be particularly beneficial for someone who’s never experienced this state and/or has never been in ketosis at all. I mean how do you know what you’re missing if you’ve never experienced it?</div>
<div>
<br />
It seems to me that it would be more motivating, and a person might be better able to successfully endure the “carb flu” while trying to switch to fat burning IF they could simulate the deep ketosis experience whereby they get to feel how it really is on the other side. One time trying a ketone ester such as this would be all it would take to understand "that feeling" and hopefully provide the motivation to stick with the diet long enough to get to experience the results.</div>
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<br />
<h4>
The Cost</h4>
I think it's important to note that the relative cost for this type of supplementation is negligible. At around $1 per gram or $10 for a 10g serving for KetoneAid (a serving size that could actually allow for skipping a meal) this could easily be considered a wash financially. And with the ketone ester, you'd also get to realize a multitude of other benefits, so from that perspective, you'd come out ahead.</div>
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What do you think? Would you ever try a ketone ester?</div>
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PS - I’m planning another experiment using KetoneAid on Thanksgiving Day. One where I test the product’s ability to quickly get me into my sweet spot of ketosis - the level where it curbs my hunger and cravings even in the face of some of the most tempting of food situations - and then stay there for an extended period of time (throughout the day and hopefully evening). I will do this by splitting my serving size up into two or three servings. Will update this post with my findings and will include a section on "how to optimize" your ketone ester experience.<br />
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<b>Update 11/23/17</b><br />
<span style="font-family: inherit;"><b>KetoneAid Ketone Ester Thanksgiving Day Experiment</b></span></div>
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<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: inherit;">I wondered if KetoneAid's </span>ketone<span style="font-family: inherit;"> ester could sub in as the ultimate </span>appetite suppressant? By "sub in" I mean in lieu of being naturally (via your diet and fasting) in deep nutritional ketosis, or somewhere in the 3.0 - 5.0 mmol range for a healthy adult with normal blood glucose levels. Normally I would only be in that level of ketosis if I had been fasting for several days.</div>
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I thought Thanksgiving Day might be the ultimate test to see if my appetite might "instantly" be suppressed by taking the ketone ester. Here's what I did:</div>
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I planned to take 40g of ketone ester split up over a couple of different times throughout the day to see if a smaller amount would still get me into my optimal ketosis level and suppress my appetite and cravings in the face of some pretty serious food temptations. I fasted in the morning (I always do) and took 20g of ketone ester at around 1pm, right before the festivities were to begin. My starting or baseline ketones were at .9 naturally and after taking a 20g serving of KetoneAid (a smaller serving than in my previous experiment) they shot up to 3.3 within about 15 minutes. See here:</div>
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I ended up feeling so optimally that I never took that second 20g serving. I was able to think about what I <i>wanted</i> to eat, not what I was "craving", and choose wisely. Normally I would have filled my plate and possibly inhaled it without even thinking. Later I would have likely regretted it. But I was able to enjoy the social aspect of our family event and nibble happily on foods that were definitely on my normal plan. It was all just so “easy”. I simply snacked on the healthier food choices available and avoided the foods I knew would have me on a sugar-high-food-coma roller coaster all afternoon and night. This left me with plenty of free time and positive energy to socialize with everyone and enjoy the party. </div>
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<div>
I realize for some this may not be a challenge, but for me it is. I have all sorts of attachments to foods from my childhood, and certainly when I'm around family and surrounded by those unhealthy foods, the attachments have a way of feeling like addictions. I've mentioned this in some of my fasting videos in fact. When I'm 3, 4 or 5 days into an extended fast is when I feel completely and totally free of these "attachments". At those times, you could throw me into a pool of cream cheese frosting and give me red velvet cupcake floaties and I'd still feel totally fine not partaking. Now, that's the ultimate in appetite suppression if you ask me.<br />
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<b><span style="font-size: large;">With that said, I want to wholeheartedly recommend this product.</span></b></div>
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<div>
I know you can get there by being in ketosis naturally and by fasting 3-5 days but what if you've never done that. It's just not that easy to do if you're not experienced at it. And further, unless you're properly motivated, most won't even attempt it. Or they may try the ketogenic diet for a few days and then give up once the carb flu sets in. If you could see what ketosis, and especially deep ketosis, feels like by taking this ketone ester and experiencing it for yourself, even just once, well that might be enough motivation to continue and stick with the ketogenic way of eating.</div>
<div>
<br /></div>
<div>
And that's just one use of this ketone ester. There are many others. I haven't even touched on the sports performance aspect. Nor the supposition I've come to make that a person "might" even be able to avoid getting the carb flu altogether if they were to take this ketone ester every day for a couple of weeks and follow the ketogenic diet along with it. This is merely a supposition on my part. Regardless, the Trainer size bottle to me feels like the hands-down way to go. You get 300g and you can divvy it up however you like, over however long you like so you have the opportunity to use it in multiple applications as well as find your optimal serving size for your desired result that day.</div>
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<div>
<b>My Best Tips for Optimizing</b></div>
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Based on my own experimentation coupled with guidance I received from KetoneAid, here are some tips for optimizing your experience:</div>
<div>
<span style="font-family: inherit;"><br /></span></div>
<div>
<ul>
<li><span style="font-family: inherit;">It's best to take KetoneAid on empty stomach.</span></li>
<li><span style="font-family: inherit;">Wait to take it until you would normally have had your first meal of the day, or just take it when you start to feel that first little grumble of hunger.</span></li>
<li><span style="font-family: inherit;">Take the serving size based on your weight that will have been recommended by KetoneAid - for most that's a 30g </span>serving.</li>
<li>Esters are notoriously foul tasting. KetoneAid isn't that bad. In fact, it's kind of sweet due to the flavoring they've added to make it more palatable for the average person. For an optimal taste experience, store KetoneAid in the refrigerator so it's chilled and ready when you are. When you're ready to take your serving, prepare yourself for a really bad flavor and do it like a "shot", all in one gulp, immediately chased by cold sparkling mineral water. Then it won't seem "so bad". Just remember, no matter how bad you think it tastes, once you experience its results, you'll realize it was worth it!</li>
<li>After you've taken KetoneAid, get up and walk around, maybe go outside, breathe in some fresh air and soak in your surroundings. Make note of how you feel. Smile and enjoy feeling quietly energized.</li>
<li>Make a plan beforehand of what you want to accomplish once you've gotten into deep ketosis. For instance, a project you want to work on or complete. Being deep in ketosis, even exogenously, has its benefits - like creative energy. You'll want to capitalize on the hours of flow state you'll hopefully get to experience.</li>
<li>Invest in a ketone meter and strips for measuring your blood ketone and blood glucose levels if you don't already have one (the urine sticks won't cut it).</li>
<li>Monitor your ketones and glucose regularly both with and without taking KetoneAid so you can establish benchmarks and track your progress.</li>
</ul>
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<div>
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I hope this article is helpful, otherwise I will have wasted a TREMENDOUS amount of my time and effort for nothing! Would love to hear your thoughts in the comments!</div>
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All the best,</div>
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Veronica</div>
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Veronica Culverhttp://www.blogger.com/profile/02481846648878329147noreply@blogger.com3tag:blogger.com,1999:blog-1900879002340143478.post-52228925855190694872017-11-17T17:31:00.000-06:002017-11-20T07:51:32.837-06:00White Sage Elixir Martini (Low Carb, Gluten Free)<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgW0VUzV8kN5FvsfANWj6_9IVTgfYW15c5_bUo3Nn9ldKZ7ojJExY6E3wO-zURJAqu8t-lc1sF6U0OMNH2G_fbUkxpg0DnSFg_8YyBzuMsJNIFNB87L6qS4cTaxdyaUe5BPs53XWdQ8LC3d/s1600/white+sage+elixir+two.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgW0VUzV8kN5FvsfANWj6_9IVTgfYW15c5_bUo3Nn9ldKZ7ojJExY6E3wO-zURJAqu8t-lc1sF6U0OMNH2G_fbUkxpg0DnSFg_8YyBzuMsJNIFNB87L6qS4cTaxdyaUe5BPs53XWdQ8LC3d/s640/white+sage+elixir+two.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">White Sage Elixir Martini with Trust Me Gluten-Free Vodka<br />
Photo: <a href="http://www.equinoxphoto.net/" rel="nofollow" target="_blank">Equinox Photo</a></td></tr>
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This holiday season, I've partnered with <a href="http://www.trustmevodka.com/" rel="nofollow" target="_blank">Trust Me Vodka</a>, an amazing gluten-free vodka that tastes every bit as great as their artistic bottles look. They offer an organic version of their vodka, as well as this gluten free. This vodka tastes clean and light, making it the perfect addition to any cocktail.<br />
<br />
I've created several holiday-themed vodka cocktails that are also Bulletproof Diet friendly so you can stay on plan and hopefully hangover free throughout the holidays. Drinking alcohol is not technically "Bulletproof", however if you are going to drink, you'll want to minimize the negative effects you get from a typical cocktail that is most likely a sugar/carb/gluten bomb - a recipe for hangovers and weight gain. You might also want to leverage <a href="https://blog.bulletproof.com/alcohol-without-the-hangover-bulletproof-partying-business-networking/" target="_blank">this alcohol guide</a> published by Bulletproof. I personally swear by their Bulletproof Coconut Charcoal and always carry it with me.<br />
<br />
The first recipe I'll share is this White Sage Elixir Martini. It's mildly sweet despite not having any added sugar - thanks to the addition of Bulletproof FATWater infused with B vitamins and Brain Octane. The blood orange falls in the “suspect” or yellow zone of the Bulletproof Diet Roadmap. There is only a small amount (juice of 1/2 an orange, or approximately 1 ounce) in this drink however, please be aware in case you are sensitive to oranges. The fresh sage adds a dimension that doesn't overpower yet is noticeable in just the right way. And let's face it, this cocktail is stunning to look at.<br />
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Impress your friends with this craft cocktail that is actually very easy to make. Fancy ice cube optional.<br />
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<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: inherit; font-size: large;">White Sage Elixir Martini</span></b></div>
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<span style="font-family: inherit;">makes one cocktail<o:p></o:p></span></div>
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<span style="font-family: inherit;">2 oz. Trust Me Gluten Free Vodka<o:p></o:p></span></div>
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<span style="font-family: inherit;">½ of a blood orange, freshly squeezed (or 1/2 of a medium size orange,
if blood oranges aren’t in season)<o:p></o:p></span></div>
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<span style="font-family: inherit;">½ of a lime, freshly squeezed<o:p></o:p></span></div>
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<span style="font-family: inherit;">Bulletproof Mango FATWater (or your favorite FATWater flavor) to top it off<o:p></o:p></span></div>
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<span style="font-family: inherit;">leaf of fresh white sage (or regular sage)<o:p></o:p></span></div>
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<span style="font-family: inherit;">pomegranate arils/seeds (optional)<o:p></o:p></span></div>
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<span style="font-family: inherit;">Fill a cocktail shaker half full of ice and add Trust Me Gluten Free Vodka, blood
orange juice and lime juice. Shake well, then strain into an ice-filled rocks
glass that has been rimmed with fresh sage (just rub the rim of the glass with
the sage). Smack the sage between your palms to release more of its aromatic
oils, then place the leaf in the cocktail. Top off with FATWater. FATWater is
delicious and adds just the right amount of sweetness to this cocktail without
adding any sugar. It’s also infused with Brain Octane oil and B vitamins to
help keep you hydrated and hangover free.</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">Optional: Add a teaspoon or so of pomegranate arils to the
cocktail for a splash of red color. You may also consume the arils which are a
source of vitamins, like vitamin K and C, and polyphenols.</span></div>
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<span style="font-family: inherit;">Optional: For an extra special presentation, use a fancy ice
cube like the round one pictured and float the sage leaf on top before
serving.</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYYAYZh9meVZY0Rw40vQg25L7cjmGT4P0Vr8M28bhcG_W_uAL4tFIKvnqhcmApVBR7ieBf5loHkMLxikA27MTsAvayoUxr7tUTpx4yXmhQYkM8DkBV0zLtSVdPHvwIrog_QhL_X7yVmRhy/s1600/white+sage+elixir+.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1067" data-original-width="1600" height="425" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYYAYZh9meVZY0Rw40vQg25L7cjmGT4P0Vr8M28bhcG_W_uAL4tFIKvnqhcmApVBR7ieBf5loHkMLxikA27MTsAvayoUxr7tUTpx4yXmhQYkM8DkBV0zLtSVdPHvwIrog_QhL_X7yVmRhy/s640/white+sage+elixir+.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pomegranate Arils make a pretty addition to this cocktail<br />
Photo: Equinox Photo</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixtl0GrpbACz0vMDDcZyNnoTvv90mE_xtH6XEv0-ilgCSNzM4nb5JQ93oW6_ONkcJgdH5AZovy8UNO0V2QDyDQ7IIwXSJ1NY0j_yHHRD4qbOQNdfxar5kqUCzjdijDm-S4M5xbxf7a6u5h/s1600/white+sage+elixir+BP+FATWater.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1067" data-original-width="1600" height="425" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixtl0GrpbACz0vMDDcZyNnoTvv90mE_xtH6XEv0-ilgCSNzM4nb5JQ93oW6_ONkcJgdH5AZovy8UNO0V2QDyDQ7IIwXSJ1NY0j_yHHRD4qbOQNdfxar5kqUCzjdijDm-S4M5xbxf7a6u5h/s640/white+sage+elixir+BP+FATWater.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Fill with Bulletproof FATWater<br />
Photo: Equinox Photo</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd228Dz_JU5o5y6tMAc5yiRI9XaxMR1YB6DCL9ka_Fn025LQaO8CkRg2VUb_vcLTuQ7fyFc2T6vafCx1nd3glufjJ0IbuzoaxPmM5oZ2z7uV9w8HTc3oycbHn5Ci3JwrUBW7HWMCc4rhSd/s1600/white+sage+elixir+prod+shot+landscape.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd228Dz_JU5o5y6tMAc5yiRI9XaxMR1YB6DCL9ka_Fn025LQaO8CkRg2VUb_vcLTuQ7fyFc2T6vafCx1nd3glufjJ0IbuzoaxPmM5oZ2z7uV9w8HTc3oycbHn5Ci3JwrUBW7HWMCc4rhSd/s640/white+sage+elixir+prod+shot+landscape.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A delicious combo<br />
Photo: Equinox Photo</td></tr>
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Veronica Culverhttp://www.blogger.com/profile/02481846648878329147noreply@blogger.com1tag:blogger.com,1999:blog-1900879002340143478.post-78075058574112456702017-11-13T02:58:00.000-06:002017-11-13T07:07:42.128-06:00Easy No-Bake Pumpkin Pie - Bulletproof, Paleo<div data-test-id="message-view-body" style="color: #26282a; font-style: normal; letter-spacing: normal; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtf8znPWeU114n-Nkqrjdxiqxy859MZl-hdt6zzcNx2eR9xfZJ2DbTclVTmCnULf0CHrG1AguwtO0ZL-qkVE9RyaBs2VuvJx8Wa2wXQCw_fiGX2ZIuUUNS1lj7NvOmdIGYIAp6GHS-zVna/s1600/Pumpkin+Pie+1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1600" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtf8znPWeU114n-Nkqrjdxiqxy859MZl-hdt6zzcNx2eR9xfZJ2DbTclVTmCnULf0CHrG1AguwtO0ZL-qkVE9RyaBs2VuvJx8Wa2wXQCw_fiGX2ZIuUUNS1lj7NvOmdIGYIAp6GHS-zVna/s640/Pumpkin+Pie+1.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: inherit;">Easy No-Bake Pumpkin Pie - creamy and luscious!</span></td></tr>
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<span style="font-family: inherit;">This year at Thanksgiving, I'm keeping it super easy, as well as Bulletproof and Paleo, and making my Easy No-Bake Pumpkin Pie. It's absolutely perfect for Thanksgiving, or any time for that matter. In fact, I make this often and just have a slice any time I want a guilt-free dessert. It's lusciously creamy and full of pumpkin spice goodness.</span></div>
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<b><span style="font-family: inherit; font-size: large;">Easy No-Bake Pumpkin Pie (Bulletproof and Paleo)</span></b></div>
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<span style="font-family: inherit;">Makes one 8" or 9" pie</span></div>
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<u><b><span style="font-family: inherit;">Filling</span></b></u></div>
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<span style="font-family: inherit;">1 - 16 oz container pure organic pumpkin purée</span></div>
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<span style="font-family: inherit;">1 - 15 oz can full fat organic coconut milk</span></div>
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<span style="font-family: inherit;">4 Tablespoons North American birch xylitol (I like Xyla brand)</span></div>
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<span style="font-family: inherit;">4 teaspoons organic pumpkin pie spice</span></div>
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<span style="font-family: inherit;">2 Tablespoons Bulletproof Collagelatin (or other gelatin like Great Lakes)</span></div>
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<span style="font-family: inherit;">1 teaspoon pure vanilla extract</span></div>
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<span style="font-family: inherit;">pinch Himalayan pink salt</span></div>
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<span style="font-family: inherit;">Place everything in a saucepan over medium heat and whisk together until well incorporated, smooth and warm - about 5 minutes. Remove from heat and let cool while you make your crust. </span></div>
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<u><b><span style="font-family: inherit;">*Crust (optional but highly recommended, see note)</span></b></u></div>
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<span style="font-family: inherit;">4 Bulletproof Vanilla Collagen Bars, crushed</span></div>
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<span style="font-family: inherit;">1 Tablespoon ghee or grass-fed butter, melted</span></div>
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<span style="font-family: inherit;">Place both crust ingredients in an 8 or 9" pie plate, mix together and press into the bottom (no need to do the sides, the bottom is sufficient). Place in freezer for 10-15 minutes until the ghee or butter re-solidifies. Remove crust from freezer, pour pie filling in and refrigerate for 6 hours or overnight until pie is set. Store pie covered in refrigerator until ready to serve. </span></div>
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<span style="font-family: inherit;">Serving Suggestion: Top with fresh whipped coconut cream (dairy free), or raw organic cream, and a sprinkle of cinnamon and serve.</span></div>
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<span style="font-family: inherit;">*Note: Crust is optional, however the Bulletproof Vanilla Collagen Bars add a sweetness to the overall pie that puts this recipe over the top. Should you decide not to use a crust, you may want to add an extra Tablespoon or two of xylitol to the filling mixture. Bulletproof Bars are available at Whole Foods Markets around the country as well as online at Bulletproof.com.</span></div>
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<span style="font-family: inherit;">Should you like to create your own crust instead of using Bulletproof Bars, you can use a mixture of almond meal, grass-fed butter or ghee and xylitol. Trust me, it's not near as delicious and doesn't come out of the pie plate near as easily. I've made it both ways, as well as used different Bulletproof Bar flavors, and the vanilla ones just put this dessert over the top.</span></div>
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<span style="font-family: inherit;">Enjoy!</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNY8ucRv0WhhEjaeudr6zN6T8EP0sAhlUKgqv7HxEOc0ifLscRJoMIR78tfOOBLXt4d28nF4UI2h4CjTMkmgdnFf1yIziNWySVQWXafsdvHR8Z36JVax6Ov6e-RraldKo_J_Etd6E1XrBG/s1600/Pumpkin+Pie+2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1600" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNY8ucRv0WhhEjaeudr6zN6T8EP0sAhlUKgqv7HxEOc0ifLscRJoMIR78tfOOBLXt4d28nF4UI2h4CjTMkmgdnFf1yIziNWySVQWXafsdvHR8Z36JVax6Ov6e-RraldKo_J_Etd6E1XrBG/s400/Pumpkin+Pie+2.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: inherit;">Holds up nicely to slicing and serving</span></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgx6z5fckBtOiTde6T4kdc8eihMM3JmS1woiDBjsHlnp3WAmP5B0G8pfSjWOjPbY2VhDhj7-AVMvoJbf-NAk0KOmvcQAm9UgYo8UBBhe1VkLIqVuPSomP31Tz9xtwB9mi0F5u87wt8UYu8O/s1600/Pumpkin+Pie+3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1600" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgx6z5fckBtOiTde6T4kdc8eihMM3JmS1woiDBjsHlnp3WAmP5B0G8pfSjWOjPbY2VhDhj7-AVMvoJbf-NAk0KOmvcQAm9UgYo8UBBhe1VkLIqVuPSomP31Tz9xtwB9mi0F5u87wt8UYu8O/s400/Pumpkin+Pie+3.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: inherit;">Crushed Bulletproof Bars with ghee or butter</span><br />
<span style="font-family: inherit;">make an amazing bottom crust that easily slides right out</span></td></tr>
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Veronica Culverhttp://www.blogger.com/profile/02481846648878329147noreply@blogger.com2tag:blogger.com,1999:blog-1900879002340143478.post-12595998197323903202017-11-13T02:53:00.004-06:002017-11-13T02:56:38.085-06:00Mediterranean Turkey Roulade<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmDxFPpfNKuo5oCy-3K2qjjxm-IE9ymg6WeU2NgwXEygspmz0CNy7Yb6mZ1jeGhB7o4DlnsG6xwUpujMDtFyTULidd4hKCUJr0NnD2fkT76u28bcgPh8SiD7170h6wgbcR1VYUOGI6unam/s1600/Mediterranean+Turkey+Roulade+1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1600" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmDxFPpfNKuo5oCy-3K2qjjxm-IE9ymg6WeU2NgwXEygspmz0CNy7Yb6mZ1jeGhB7o4DlnsG6xwUpujMDtFyTULidd4hKCUJr0NnD2fkT76u28bcgPh8SiD7170h6wgbcR1VYUOGI6unam/s640/Mediterranean+Turkey+Roulade+1.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mediterranean Turkey Roulade</td></tr>
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This Mediterranean Turkey Roulade is insanely rich in the most delicious kinda way. A spinach, feta, artichoke and olive filling is tucked inside a beautiful free range turkey breast cutlet that has been rolled up then lightly dusted in a Dukkah nut and spice blend, and cooked to perfection. A drizzle of olive oil when it hit the plate was the icing.<br />
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And it all started with THIS bag of olives:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMOcIPn-RVMZFZlOBv8ZH3-LiR9HBdjovIcKIjLK6G0hFVBIC80pJL_IVrL2bLfsLCVfXwMSX2AQTew7cwX8xG1AkbJ9nVOZyKJzYJtDS1klnuAqffD92fUmLczaCuy1sT2URF6FqO0U36/s1600/botija+olives.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="520" data-original-width="520" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMOcIPn-RVMZFZlOBv8ZH3-LiR9HBdjovIcKIjLK6G0hFVBIC80pJL_IVrL2bLfsLCVfXwMSX2AQTew7cwX8xG1AkbJ9nVOZyKJzYJtDS1klnuAqffD92fUmLczaCuy1sT2URF6FqO0U36/s320/botija+olives.jpg" width="320" /></a></div>
Sure, sure they're South American, Peruvian to be exact. I know, not really "Mediterranean" exactly. But I took one bite of these savory, rich black Botija olives and knew they'd go nicely with some of my favorite aforementioned Mediterranean ingredients. So here we are.<br />
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<span style="font-size: large;"><b>Mediterranean Turkey Roulade</b></span><br />
Serves 4<br />
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1 1/4 lbs free range turkey breast cutlet(s), pounded extra thin<br />
1/2 teaspoon Himalayan pink salt<br />
1 cup chopped organic baby spinach (1 1/2 - 2 cups before chopping)<br />
16 black Botija olives, chopped<br />
1 - 6.5 oz jar marinated artichoke heart quarters, drained and chopped<br />
2 oz. good feta cheese, crumbled (I used sheep's milk)<br />
1 1/2 Tablespoons, plus 2 teaspoons Dukkah nut and spice blend<br />
oil for cooking (Bulletproof XCT Oil or unflavored coconut oil)<br />
good olive oil to finish<br />
fresh organic oregano to finish (optional)<br />
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Coat both sides of the turkey breast cutlet with the Himalayan pink salt and set aside.<br />
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In a small bowl, mix the spinach, olives, artichoke hearts, feta and 1 1/2 Tablespoons of Dukkah nut and spice blend together. Spread this mixture in an even layer on the turkey breast cutlet. Roll up and secure with toothpicks if needed. Sprinkle the remaining Dukkah on the outside of the rolled up turkey breast.<br />
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<tr><td style="text-align: center;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUMD6wIr7QEO4y21pErC8M0kfYU29lRmBRl_KjaGtrEGqoEsqW0CLK3MTOMuqoD61c0xM1zZs3lv6kyF6UAtHD5Wm_oTSh8KMiUiF7N5mpF0tbUjGWyhcRkPM1wWbBR78C46Q89kj_4yJW/s400/Turkey+Roulade+3.jpg" style="margin-left: auto; margin-right: auto;" width="300" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Spread the filling in an even layer</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXyzkWw0WIzAyxnrSW9lq6e_GgCqouKpj9D4uDkQhn9ujTeKiBw6iWDV-BUyBVRuGh7Rh83tx8G3SMqPwH3sB6BRSUAR4uAyI9SNovtsincOZEUKA1NVwTrMJ-JtnDJxFwQRqGV29h17t1/s1600/Turkey+Roulade+4.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" data-original-height="1472" data-original-width="828" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXyzkWw0WIzAyxnrSW9lq6e_GgCqouKpj9D4uDkQhn9ujTeKiBw6iWDV-BUyBVRuGh7Rh83tx8G3SMqPwH3sB6BRSUAR4uAyI9SNovtsincOZEUKA1NVwTrMJ-JtnDJxFwQRqGV29h17t1/s400/Turkey+Roulade+4.jpg" width="225" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Roll up</td></tr>
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Heat a large cast iron skillet to medium high and add a small amount of cooking oil. Carefully place the rolled up turkey breast into the skillet seam side down. Cook for 3-4 minutes then roll to the side and cook another 3-4 minutes, repeating until all sides are lightly browned and turkey is fully cooked.<br />
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Remove from skillet, take out the toothpicks if used, slice and serve with a drizzle of olive oil and sprinkle of fresh oregano (optional). If some of the filling escaped into your skillet, sprinkle that on top as well. Likely, you will have some crisped olives in that pan and you don't want to let those go untouched. They are simply divine.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDtZbwjROYu2Fnoo381uqaBumihd8YAeN2mfwAufisgSv7uSka9mC9BUIBROncqFup3PwRrXvdpp_SQTnMDMcQgcWtmvkhCRBfIJTaBfZQv5yqcpOqUGePk2IdfFiBvC9oEnTSwVWRo5-_/s1600/Turkey+Roulade+2a.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1507" data-original-width="1600" height="602" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDtZbwjROYu2Fnoo381uqaBumihd8YAeN2mfwAufisgSv7uSka9mC9BUIBROncqFup3PwRrXvdpp_SQTnMDMcQgcWtmvkhCRBfIJTaBfZQv5yqcpOqUGePk2IdfFiBvC9oEnTSwVWRo5-_/s640/Turkey+Roulade+2a.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Whole Mediterranean Turkey Roulade before slicing</td></tr>
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<br />Veronica Culverhttp://www.blogger.com/profile/02481846648878329147noreply@blogger.com1tag:blogger.com,1999:blog-1900879002340143478.post-66765757578517565472017-03-28T14:19:00.000-05:002017-03-28T14:23:32.705-05:00Iced Vanilla Protein Latte (Sugar Free)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6O7_iH335qLegnsLaEHNt0u4IoxNq41VOu576XRU1dMv2rjsmbFjleCziFdbkrt6Lzncu88rqrB-Hex_rA9wmtnWEonoJ2qdV__ZV9ZME2qT2xUZUbhV3g19fULoI5Ox5anPy8a0rNJOa/s1600/Iced+Vanilla+Protein+Latte.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6O7_iH335qLegnsLaEHNt0u4IoxNq41VOu576XRU1dMv2rjsmbFjleCziFdbkrt6Lzncu88rqrB-Hex_rA9wmtnWEonoJ2qdV__ZV9ZME2qT2xUZUbhV3g19fULoI5Ox5anPy8a0rNJOa/s640/Iced+Vanilla+Protein+Latte.jpg" width="480" /></a></div>
Invariably, I make a pot of freshly brewed coffee in the morning aiming for the exact correct number of cups we'll want yet end up with some small amount left over. I have many uses for it, like making ice cubes, making extra Bulletproof Coffee and keeping in the fridge for later, or even just letting it sit there until it gets cold and drinking it that way. On this day though, I decided a "Protein Latte" was in order. Pretty simple but the steps kinda matter in order to preserve nutrients so here you go..<br />
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<b>Iced Vanilla Protein Latte (Sugar Free)</b><br />
Makes 1<br />
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8 ounces coffee (hot, warm or cold)<br />
1-2 teaspoons Birch Xylitol (I like Xyla) or your favorite no sugar sweetener<br />
1 scoop <a href="https://www.naturalstacks.com/products/natural-protein" rel="nofollow" target="_blank">Natural Stacks Natural Protein Powder in Madagascar Vanilla Bean</a> (or your favorite healthy plain vanilla protein powder, with no added sugar)<br />
1/4 teaspoon pure vanilla extract<br />
3 Tablespoons organic raw cream from pasture-raised cows (or organic cream from pasture-raised cows if you can't get raw)<br />
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Pour the *warm or *hot coffee into a blender and add the birch xylitol sweetener. Blend until it dissolves. *If your coffee is already cold, you will need to warm it enough so the xylitol will melt/dissolve.<br />
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Next, add a few ice cubes to the blender of warm/hot coffee and blend to cool it down. This is important so you preserve the nutrients in the whey protein powder and more importantly in the raw cream. It's no longer raw, if it gets heated.<br />
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Now add the remaining ingredients and blend until frothy. Serve over ice cubes.<br />
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Do you want to take this to the "next level" in health? Try blending in a Tablespoon of <a href="https://www.naturalstacks.com/products/prebiotic-resistant-starch" rel="nofollow" target="_blank">Natural Stacks Prebiotic+</a> to the finished (cold) mixture. This is the "food" that your good gut bacteria likes to eat. Getting a fair amount of natural <i>probiotics</i> from foods we eat (like yogurt, kefir, raw sauerkraut, etc) is fairly simple but feeding those good gut bacteria with <i>prebiotics</i> can be more challenging. I like Prebiotic+ because it's all natural and it's easy to get into my diet.<br />
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Use "VC20" for 20% off your entire order at <a href="http://www.naturalstacks.com/" rel="nofollow" target="_blank">www.naturalstacks.com</a><br />
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<br />Veronica Culverhttp://www.blogger.com/profile/02481846648878329147noreply@blogger.com2tag:blogger.com,1999:blog-1900879002340143478.post-8375077686711714332017-01-04T11:31:00.000-06:002017-01-04T11:31:15.016-06:00Quick Chicken Salad - Paleo, Bulletproof, Whole30<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpN21npRlywxQkvyItfkRtDzNYq2Fi1nKIDsQwXujV7aMFXMN2JqKPwXzSMZTdeuboBDBAWkwlOrmPVefQsf2wc7PN6bglIoUugeBkJ0tOTyeM5AqjelkHkUL_PWYI0MUY1hbL1G0C2ifD/s1600/Chicken+Salad.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpN21npRlywxQkvyItfkRtDzNYq2Fi1nKIDsQwXujV7aMFXMN2JqKPwXzSMZTdeuboBDBAWkwlOrmPVefQsf2wc7PN6bglIoUugeBkJ0tOTyeM5AqjelkHkUL_PWYI0MUY1hbL1G0C2ifD/s640/Chicken+Salad.jpg" width="640" /></a></div>
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It doesn't get a lot easier or tastier than this Quick Chicken Salad that's Paleo, Bulletproof Diet and Whole30 friendly. I combine some of my favorite flavors in this one easy dish. I like the combo of "tart" from the green apple, "heat" from the jalapeño and mild creamy "sweetness" from the Paleo mayo, but feel free to omit the jalapeño if you prefer no spice.<br />
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The secret to making this quick and easy is using store-bought rotisserie chicken. You can put this on some <a href="http://theenchantedcook.blogspot.com/2016/02/2-ingredient-low-carb-bread-bulletproof.html">Bulletproof Bread</a> for an awesome low carb chicken salad sandwich, serve it in lettuce cups, or with some Paleo-friendly crackers and crisp veggies on the side. It's great for your Meal Prep Mondays or just keeping a bowl of it in the fridge to snack on for a few days. Super easy and versatile.<br />
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<span style="font-size: large;"><b>Quick Chicken Salad</b></span><br />
serves 4<br />
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1 whole cooked rotisserie chicken (look for all-natural, hormone and antibiotic free)<br />
2-3 generous Tablespoons Paleo-friendly mayo (like Primal Kitchen, or you can make it yourself <a href="https://youtu.be/rcDzO7w1Yj4">recipe here</a>)<br />
2 stalks organic celery, diced<br />
1/2 organic green apple, diced<br />
1/4 cup chopped organic chives<br />
1 organic jalapeño, diced (seeded if you prefer mild)<br />
sea salt to taste<br />
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Using your hands pull the chicken meat from the whole cooked rotisserie chicken, shredding with your hands as you go, and place in a large bowl. Add the rest of the ingredients and stir to combine.<br />
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<br />Veronica Culverhttp://www.blogger.com/profile/02481846648878329147noreply@blogger.com1tag:blogger.com,1999:blog-1900879002340143478.post-78860781627475524732016-11-11T13:23:00.002-06:002016-11-11T17:10:46.352-06:003 Ingredient Sausage Marinara Zoodles - Paleo, Whole30, Bulletproof, Keto<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUWk_thur_yI7g6CWdgK80jVUOn_bWhA1Vb-Lijkv9spEkRNWWybnlAEQNJ1C6kzCsdDKYs-HRF4M6uyy89X_PHM0m3fybXaLQKsTNpgO_7NTmDD-elwoxi6VJGGqUGAZEM_aSr5JDEpAv/s1600/Sausage+Marinara+Zoodles.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUWk_thur_yI7g6CWdgK80jVUOn_bWhA1Vb-Lijkv9spEkRNWWybnlAEQNJ1C6kzCsdDKYs-HRF4M6uyy89X_PHM0m3fybXaLQKsTNpgO_7NTmDD-elwoxi6VJGGqUGAZEM_aSr5JDEpAv/s640/Sausage+Marinara+Zoodles.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">3 Ingredient Sausage Marinara Zoodles</td></tr>
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I love to cook and create things from scratch, but I don't always have the luxury of time. So, over the years I've created an arsenal of fast yet healthy "go to recipes" that can be ready on a moment's notice. This recipe is one of them. It's got 3 ingredients - two of which I always have on hand and one fresh ingredient that I can grab quickly at the local market if I don't happen to have it in my fridge.<br />
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Here are the 3 ingredients - Pederson's Natural Farms No Sugar Italian Ground Sausage, Rao's Marinara Sauce (no added sugar) and zucchini which I spiralized and made into zoodles. I like these particular brands because they meet my healthy criteria yet don't skimp on flavor.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEpm8R5B8hNWyUfpH6qpNPLFxMZ5ynK2QEMtNqtmcFo7xMVA6e771zNqhUKisUKXp5XDDpFBOYjWoSZQRhH_4yBEU5QrPAucKMGbQshtQYN98lPYR6l3pLsRwJhXwGmnDiMp6KHjAdp-rV/s1600/Sausage+Marinara+Zoodles+Ingredients.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEpm8R5B8hNWyUfpH6qpNPLFxMZ5ynK2QEMtNqtmcFo7xMVA6e771zNqhUKisUKXp5XDDpFBOYjWoSZQRhH_4yBEU5QrPAucKMGbQshtQYN98lPYR6l3pLsRwJhXwGmnDiMp6KHjAdp-rV/s640/Sausage+Marinara+Zoodles+Ingredients.jpg" width="640" /></a></td></tr>
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I keep a supply of Whole30 Approved proteins in my freezer at all times that I order through <a href="http://www.thesimplegrocer.com/" target="_blank">The Simple Grocer </a>and I always have Rao's Marinara Sauce (the one with no added sugar) in my pantry. It tastes as good as homemade to me without needing to add a single thing to it and it's super convenient. The zucchini is from my local market and I simply used my spiralizer to make the zoodles, but you can also buy them already made at most Whole Foods Markets and other select grocers. I even seen fresh Noodle & Co. Zucchini Noodles at Target. They literally take 1-2 minutes to cook and they are an awesome healthy alternative to traditional pasta.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7EdNgitIGzOBEbSbMIduZXxl3r0nNgGX0l9BjF1vmWC6kkV_mGsqzJQHBCdeD5L9JMOnQvgdXekyL0dKOSEz4RyBQVDxAI-ALB7a0x3qQQtHltr7oxuOxBNgWw3uMd-5M7r_A9OvAIpzK/s1600/Zoodles.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="388" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7EdNgitIGzOBEbSbMIduZXxl3r0nNgGX0l9BjF1vmWC6kkV_mGsqzJQHBCdeD5L9JMOnQvgdXekyL0dKOSEz4RyBQVDxAI-ALB7a0x3qQQtHltr7oxuOxBNgWw3uMd-5M7r_A9OvAIpzK/s640/Zoodles.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Spiralizing Zucchini to make Zoodles</td></tr>
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Here's how to make the dish:<br />
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<b><span style="font-size: large;">3 Ingredient Sausage Marinara Zoodles</span></b><br />
Serves 3-4<br />
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1 lb. Pederson's Natural Farms No Sugar Italian Ground Sausage<br />
4 large or 6 medium organic zucchini, peeled and ends trimmed (or buy fresh spriralized zucchini)<br />
1 24-ounce jar Rao's Marinara Sauce (no sugar added, check the ingredients list to be sure you have the right one)<br />
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In a large skillet over medium heat, cook the sausage until fully done breaking it up as you go.<br />
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Meanwhile, heat a large pot of water to boiling and spiralize your zucchini, if not already done. I use a Paderno Spiralizer that I got from Amazon.<br />
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When the sausage is cooked, add the jar of marinara and stir. While that's heating through, drop your zucchini into the boiling water. Only cook the zoodles for approximately 2 minutes, remove and drain.<br />
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Spoon the sausage marinara mixture over the zoodles and serve immediately.<br />
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Optional:<br />
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Make spicy by adding crushed red pepper flakes to taste.<br />
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Add Low Carb Garlic Bread - Here's a recipe for the bread: <a href="http://theenchantedcook.blogspot.com/2016/02/2-ingredient-low-carb-bread-bulletproof.html" target="_blank">2 Ingredient Low Carb Bread</a><br />
Just pan-sear slices of the bread in ghee or butter and lots of minced fresh garlic or sprinkle with garlic powder.<br />
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<br />Veronica Culverhttp://www.blogger.com/profile/02481846648878329147noreply@blogger.com1tag:blogger.com,1999:blog-1900879002340143478.post-28088655016261794192016-10-18T18:57:00.001-05:002016-10-18T20:57:56.672-05:00Daikon Radish Noodles - Low Carb, Paleo, Bulletproof<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5sMx4XAPXH-FntNLsrRZtTyYa69N2FmjYw0RLwSWJ7BPofy6ladOBBTawUZeV-xfkbc-xM_PEJTv_Lj_Mj42wvmf7UqsUDS1ozbc3oiWjE4hqzgXKlIVpuSzP9ttttwxRFcbuCQqJ40Sv/s1600/Daikon+Radish.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5sMx4XAPXH-FntNLsrRZtTyYa69N2FmjYw0RLwSWJ7BPofy6ladOBBTawUZeV-xfkbc-xM_PEJTv_Lj_Mj42wvmf7UqsUDS1ozbc3oiWjE4hqzgXKlIVpuSzP9ttttwxRFcbuCQqJ40Sv/s640/Daikon+Radish.jpg" width="640" /></a></div>
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The Daikon Radish is a member of the radish family and is popular in many Asian cultures. Often eaten raw or in stir-fries, this large white root will also double as an excellent noodle substitute. Yep, you heard me correctly! It's large and white and once it's spiralized it looks similar to a spaghetti noodle so hey, why not?! I call them Doodles and I hope this method catches on. They're low in carbs and high in fiber and vitamins making them an excellent choice for good health.<br />
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To prep the Daikon radish, you simply scrub the outside to clean it. No need to peel. Trim the small ends off to make it easy to spiralize.<br />
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If you eat Doodles raw, they will maintain their sharp bite, not unlike a regular red radish. BUT if you gently cook them in some boiling water for a few minutes, <i>magically</i> the sharpness disappears and you're left with a mild, pretty much flavorless (read: blank canvas) Doodle ready for your own creation.<br />
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So these make the perfect substitution for noodles. You can theme them any way you like. I recently prepared them two ways for my weekly meal prep - an Italian presentation and an Asian version (recipes for both options at the bottom).<br />
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To make this meal prep easier, I used these already-roasted Brussels Sprouts from <a href="http://www.melissas.com/" target="_blank">Melissa's Produce</a>. They are perfect - seasoned only with olive oil, salt and pepper. Just open the package and toss some in your prep containers. I got 2 servings from each package.<br />
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Speaking of prep containers, man do I love these BPA-free, totally leak proof ones from OXO. Very stackable and they have snap tight lids. They're called "<a href="https://www.oxo.com/3-cup-snap-container" target="_blank">Good Grips SNAP Plastic Containers</a>" and these are the 3 cup size, which is perfect for an individual meal.<br />
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On to the recipes! These recipes are low carb, Paleo and Bulletproof Diet friendly. That means they are gluten-free, grain-free, dairy-free and have no added sugar!<br />
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<b><u><i>Time-Saver Tip</i></u>:</b> If making both of these dishes at the same time, save time by spiralizing and cooking two daikon radishes (enough for both recipes) at one time, and cooking 1 1/2 lbs of pasture-raised grass-fed beef in one skillet, then dividing into two skillets to add sauces separately.<br />
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<span style="font-size: large;"><b>Doodles Bolognese</b></span><br />
Serves 2<br />
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3/4 lb pasture-raised grass-fed 70/30 ground beef (or use 80/20)<br />
1 cup Rao's Marinara Sauce (the one with no added sugar)<br />
1 large daikon radish root, spiraled ("Doodles")<br />
pinch of Himalayan pink salt<br />
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In a skillet, cook the ground beef over medium heat until done, breaking it up as you go. Add the marinara sauce and stir. Reduce heat to low-medium while you prepare your doodles.<br />
<br />
Meanwhile, place your doodles in a pot of gently boiling water and cook for approximately 3-4 minutes. Doodles will still be firm but not crunchy. Drain doodles.<br />
<br />
Sprinkle cooked doodles with a pinch of Himalayan pink salt, then cover with bolognese sauce and serve (or divide evenly between two meal prep containers).<br />
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<tr><td class="tr-caption" style="text-align: center;">Doodles Bolognese</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Asian Doodles with Spicy Almond Sauce</td></tr>
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<b><span style="font-size: large;">Asian Doodles with Spicy Almond Sauce</span></b><br />
Serves 2<br />
<br />
3/4 lb pasture-raised grass-fed 70/30 ground beef (or use 80/20)<br />
1 large clove garlic, pressed or finely minced<br />
1 serrano pepper, minced or finely diced<br />
1 cup chopped purple napa cabbage (or regular napa cabbage)<br />
2 Tablespoons coconut aminos<br />
2 Tablespoons <a href="http://www.bulletproof.com/brain-octane-oil-16-oz" target="_blank">Brain Octane Oil</a> (or MCT Oil or Coconut Oil)<br />
1 1/2 Tablespoons <a href="http://www.ooliveoil.com/store/ginger.html" target="_blank">O Ginger Rice Vinegar</a> (or Rice Vinegar)<br />
1 Tablespoon sriracha sauce (more of less depending on how spicy you like it)<br />
2 teaspoons almond butter<br />
2 teaspoons fish sauce<br />
1/2 lime, squeezed (reserve other half to serve with the dish)<br />
1 large daikon radish root, spiralized ("Doodles")<br />
pinch of Himalayan pink salt<br />
<br />
In a skillet, cook the ground beef over medium heat until done, breaking it up as you go. Add garlic, serrano and napa cabbage and stir. Reduce heat to low-medium while you make your sauce.<br />
<br />
In a small bowl, mix coconut aminos, Brain Octane oil, Ginger Rice Vinegar, sriracha, almond butter, fish sauce and lime juice together whisking until well blended. Taste and adjust for seasoning. Pour into skillet with meat mixture and stir.<br />
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<tr><td class="tr-caption" style="text-align: center;">Spicy Almond Sauce</td></tr>
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Meanwhile, place your doodles in a pot of gently boiling water and cook for approximately 3-4 minutes. Doodles will still be firm but not crunchy. Drain doodles.<br />
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Sprinkle cooked doodles with a pinch of Himalayan pink salt, then cover with spicy almond sauce and serve (or divide evenly between two meal prep containers). Garnish with wedge of lime.<br />
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<tr><td class="tr-caption" style="text-align: center;">Asian Doodles with Spicy Almond Sauce</td></tr>
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Eating at your desk never tasted so good!!<br />
<br />
XOXO,<br />
Veronica<br />
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<br />Veronica Culverhttp://www.blogger.com/profile/02481846648878329147noreply@blogger.com2tag:blogger.com,1999:blog-1900879002340143478.post-1239399568312235272016-09-30T11:38:00.001-05:002016-10-24T09:52:10.945-05:00Southwest Sausage - Whole30, Paleo, Bulletproof<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAokDcE1gA5trKWHxwE6l6kZn6og1mDcigLD_J0r1JJHYX1xo-I4c_axum0jsnHCyLHXCDcVdViLKJri3ycwu1O93RBbDBXG1AQq6XO7glxl55qOQqjesD_dUbf3IsoBWg_ZVgDJg8YsUb/s1600/Southwest+Sausage.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAokDcE1gA5trKWHxwE6l6kZn6og1mDcigLD_J0r1JJHYX1xo-I4c_axum0jsnHCyLHXCDcVdViLKJri3ycwu1O93RBbDBXG1AQq6XO7glxl55qOQqjesD_dUbf3IsoBWg_ZVgDJg8YsUb/s640/Southwest+Sausage.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Southwest Sausage - Whole30, Paleo, Bulletproof</td></tr>
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When I was little, long before I had a family of my own, one of my responsibilities was cooking for our family of 5. My parents both worked very hard outside the home and so my brothers and I each had our "chores" we were responsible for to help out. Mine included cooking, cleaning, laundry, etc.<br />
<br />
This dish, actually an earlier iteration of it without the brussels sprouts and using Russet potatoes, was something I came up with that was quick and easy. Throw everything in one pan and boom, dinner ready in a matter of minutes. Cleanup was quick (a must since I also did the cleanup!) and leftovers, since I'd make a big double batch, were just as tasty as the day before (saving me from cooking the next day!). Plus, this was extremely economical. The biggest food cost was the sausage, which I'd slice thinly to make it stretch further, and then load up the veggies which are very filling and satisfying. A huge win in my book.<br />
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For most of my life I didn't really have a name for this dish - I just referred to it as the sausage thingy. But later when my kids were teenagers, I was on the Booster Club Board for their drill team and we put together a cookbook to sell as a fundraiser. How fun, right?! Well, I needed name and so "Southwest Sausage", actually "Steve's Southwest Sausage", is what it became. Steve is my husband's name. Here's a pic of that cookbook:<br />
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Ok enough nostalgia - right to the recipe (<a href="https://youtu.be/t7L6QTHJQ5g" target="_blank">video recipe here</a>).<br />
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These days, I've upgraded the recipe to include organic veggies whenever possible, yams instead of white potatoes, and most importantly the sausage I use is an all natural, uncured, no sugar added kielbasa by <a href="http://www.pedersonsnaturalfarms.com/" rel="nofollow" target="_blank">Pederson's Natural Farms</a>. It's totally Whole30 compliant as well as Paleo and Bulletproof Diet friendly.<br />
<br />
<span style="font-size: large;"><b>Southwest Sausage</b></span><br />
Serves 4<br />
<br />
Ingredients:<br />
1 Uncured No Sugar Added Smoked Kielbasa, sliced thin into coins (I use Pederson's)<br />
2 Organic Yams, peeled and sliced thin (a food processor fitted with slicing blade works well)<br />
1 Organic Onion, peeled and sliced thick<br />
1 Organic Bell Pepper, sliced thick<br />
8 oz package Organic Mushrooms, sliced thick<br />
8 oz (approx 8-10) Organic Brussels Sprouts, shredded (a food processor fitted with shredding blade works well)<br />
2 Tablespoons Grass-Fed Unsalted Butter<br />
1 clove fresh Organic Garlic, minced<br />
1/2 teaspoon Himalayan Pink Salt<br />
1/2 teaspoon Organic Garlic Powder<br />
1 teaspoon Organic Onion Powder<br />
Organic Paprika<br />
Sea Salt<br />
<br />
Prep all of your ingredients first to make cooking quick and easy. You could do this the night before, or even during your Sunday meal prep, if you like.<br />
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Heat a large 12-inch cast iron skillet over medium heat and add the butter.<br />
<br />
Add the garlic and give it a quick stir.<br />
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Add the yams, onion, bell pepper, mushrooms, Himalayan pink salt, garlic powder and onion powder - stir and cook for approximately 10-15 minutes or until crisp tender.<br />
<br />
(Tip: slicing the veggies the way I've described - potatoes thinly sliced, others thick - allows you to cook them all at the same time and evenly.)<br />
<br />
Add the brussels sprouts and give it a quick stir, then stir in the sausage and continue cooking for 1 minute or until heated through. The sausage is already fully cooked.<br />
<br />
Finish with a sprinkle of paprika and sea salt. Serve right from the pan if you like!<br />
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Don't have time to read? Here's a 1-minute recipe video:<br />
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<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/t7L6QTHJQ5g/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/t7L6QTHJQ5g?feature=player_embedded" width="320"></iframe></div>
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Where do you find the Whole30 Approved Kielbasa? It's available in some stores or you can go to <a href="http://www.thesimplegrocer.com/" rel="nofollow" target="_blank">The Simple Grocer</a> and order it online. They offer free shipping and there's no membership fee.<br />
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A big thank you to The Simple Grocer for sending me the Pederson's Kielbasa! If you haven't heard about them, they are a new online store making it simple for you to stay Whole30. I hope you'll check them out. They are a new favorite resource of mine!<br />
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Warmly,<br />
Veronica<br />
<br />Veronica Culverhttp://www.blogger.com/profile/02481846648878329147noreply@blogger.com0tag:blogger.com,1999:blog-1900879002340143478.post-1324570146462937512016-08-31T17:47:00.000-05:002016-08-31T17:50:36.709-05:00"Texas" Tri-Tip Roast<div class="separator" style="clear: both; text-align: center;">
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This is actually my first foray into Tri-Tip territory... crazy, right?<br />
<br />
Growing up in Texas (now living in Southern California), you just don't see this particular cut of beef. Brisket is king there. But in California, you see Tri-Tip everywhere! And although I've lived here for many years, I had never tried it nor prepared it. However, last week when I was at my local farmer's market picking up my usual beef selections from the <a href="http://www.5barbeef.com/" target="_blank">5 Bar Beef</a> stand, Frank, the proprietor, says to me, "Hey, I have a nice Tri-Tip today, do you want it?"<br />
<br />
Without even thinking or asking any questions, I exclaimed "Yes!" Wait. What? I don't even know what it's supposed to taste like. What the heck am I going to do with it? Hmmm. On the plus side, I quickly reasoned in my head: It's a good value, 100% pasture-raised and grass-fed from a rancher that I trust, and since I now consider myself a "Californian", I didn't want them to revoke my locals card, so I figured, I might as well give it a try.<br />
<br />
Why all the fuss over one piece of meat? Well, you can take the girl out of Texas but you can't take the Texas out of the girl and beef is sacred to Texans. You just can't do any old thing to it and expect people to come back over the next time you want to host a backyard bbq. You have to respect the beef. Treat it well. Preserve all the goodness and natural flavor. I didn't want to mess this thing up. So I chose to make a simple dry rub to coat it, then cooked it low and slow.<br />
<br />
Admittedly, I unintentionally cooked it to well done (it was still delicious!) when I would have preferred medium, but I've adjusted the cook time below to reflect "medium" rather than what you see in the picture. If you like yours well done, add another 25 minutes or so to the cook time.<br />
<br />
<b><span style="font-size: large;">"Texas" Tri-Tip Roast</span></b><br />
Serves 4<br />
Oven 225 degrees F<br />
<br />
1 1/2 lb grass-fed Tri-Tip Roast<br />
1 Tbsp organic onion granules or powder (<a href="http://amzn.to/2cd7Dis" rel="nofollow" target="_blank">I like Frontier Co-op</a>)<br />
1 Tbsp organic garlic granules or powder (<a href="http://amzn.to/2bDG42R" rel="nofollow" target="_blank">I like Frontier Co-op</a>)<br />
2 teaspoons organic all-seasons salt (<a href="http://amzn.to/2bDIdM5" rel="nofollow" target="_blank">I like Simply Organic</a>)<br />
1 teaspoon organic smoked paprika (<a href="http://amzn.to/2cd7wmQ" rel="nofollow" target="_blank">I like Simply Organic</a>)<br />
<br />
Pre-heat oven to 225 degrees F.<br />
<br />
In a small bowl, mix all of the dry spices together. Rub the spices on all sides of the roast and press on tightly.<br />
<br />
Place the roast in a shallow cooking pan, ideally with a small rack inserted to elevate it from the juices. Cover the pan and place in the oven for approximately 1 1/2 hours for medium.<br />
<br />
Remove from oven and allow to rest for 10-15 minutes before slicing (against the grain). Be sure to spoon all of the delicious pan drippings over it before serving.<br />
<br />
<u>Optional serving suggestion</u>: Finish it with a pat of grass-fed butter and a light sprinkle of smoked sea salt (such as Maldon Smoked Sea Salt). I did this to the leftovers and it was awesome.<br />
<br />
<br />Veronica Culverhttp://www.blogger.com/profile/02481846648878329147noreply@blogger.com0tag:blogger.com,1999:blog-1900879002340143478.post-51462514014815725052016-08-26T16:13:00.004-05:002016-09-08T21:30:01.756-05:00Italian Style Meatloaf (Low Carb, Paleo and Bulletproof Option)<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;">Italian Style Meatloaf</td></tr>
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I never get tired of meatloaf. There are endless ways to theme it, but one of my favorites is Italian style. And let me just say that any time I can get Italian AND it's low carb, I'm a happy camper. Therefore, I make my meatloaf (and meatballs for that matter) sans any kind of breading or starchy filler - it's simply not needed.<br />
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Often times I will use a blend of different meats (beef, lamb, pork, etc.) but for this very simple version today, I used only beef (100% grass-fed). To complete my low carb meal, I paired the meatloaf with a side of Caulimash (steamed organic cauliflower, grass-fed butter, sea salt, organic sour cream and organic cream cheese blended together in a food processor until smooth - leave out the cheese and sour cream to make Paleo and Bulletproof) and a fresh salad of shaved raw organic zucchini with sea salt.<br />
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For plating, I spooned some of the drippings from the meatloaf over the dish along with a garnish of fresh oregano right before serving, and for a little extra punch (and mostly because it happens to be Hatch Chile Season right now), I added some roasted Hatch chiles as well - totally optional and not Italian but it worked.<br />
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To make this meatloaf Paleo and Bulletproof, leave out the cheese.<br />
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Lastly, this meal is entirely naturally gluten-free - always a good thing.<br />
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<b><span style="font-size: large;">Italian Style Meatloaf</span></b><br />
Oven 350 degrees F<br />
Serves 4-6<br />
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Ingredients:<br />
1 3/4 lb. 100% grass-fed ground beef (as fatty as possible, see Cook's Note)<br />
1 pastured egg<br />
3/4 cup shredded organic Italian cheese blend, divided (I used Whole Foods 365 Organic Italian Blend which has provolone, parmesan, asiago and fontina) (omit to make Paleo and Bulletproof)<br />
1/4 cup marinara (<a href="http://amzn.to/2bqtAs8" rel="nofollow" target="_blank">I use this one</a>, or make my own)<br />
2 Tablespoons organic Italian seasoning (<a href="http://amzn.to/2bGAGhC" rel="nofollow" target="_blank">I used this one</a>)<br />
3 teaspoons Himalayan pink salt<br />
2 sprigs fresh organic oregano, leaves only, optional for garnish<br />
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Be sure your oven is preheating to 350 degrees F.<br />
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Place all of the ingredients, except 1/4 cup of the cheese (reserve to top the meatloaf with it), in a large bowl and mix well with your hands.<br />
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Press the mixture into a deep dish loaf pan or dish and top with the remaining 1/4 cup of cheese evenly sprinkled across the top. If omitting the cheese, consider spreading a little of the marinara sauce across the top instead.<br />
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Bake in the oven for approximately 35 - 40 minutes. Remove from oven and let rest a few minutes before slicing and serving. Garnish with fresh oregano if desired, and don't forget to drizzle all those good juices from the pan over the top!<br />
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<b>Cook's Note: </b>Shoot for the fattiest grass-fed ground beef you can find. If grass-fed ground beef is not available, go for extra lean ground beef and add 1-2 Tablespoons of a healthy fat such as unflavored coconut oil, extra virgin olive oil, or even better - use <a href="http://bit.ly/BulletproofBrainOctaneTEC" rel="nofollow" target="_blank">this MCT oil</a>, to your mixture before cooking. Grass-fed, pasture-raised beef naturally contains a good dose of healthy Omega 3 and CLA fatty acids which are good for you. Conversely, feedlot or factory farmed cattle contain high doses of unhealthy fats (often in addition to antibiotics and growth hormones), so choosing extra lean when eating this type of beef and then adding your own healthy fats is a better idea.<br />
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Out of the oven with a little fresh oregano added:</div>
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<tr><td class="tr-caption" style="text-align: center;">Asian Pork Salad</td></tr>
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<span style="text-align: center;">Sometimes you have a hankering for a particular thing, and lately I've had banh mi's on my mind which were the inspiration for this recipe. Since I rarely eat sandwiches, a salad seemed like a good idea. And while pork patties aren't what you'd expect to find on a traditional banh mi, this just worked. It's very simply, Asian-spiced ground pork formed into little patties (which conveniently cook up in a matter of minutes) over a salad of mild mixed greens. The vinaigrette-style dressing is light and fresh, reminiscent of a tart Thai chili sauce. </span></div>
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You can use whatever greens you like. I prefer a mild mix of tender baby greens blended with sweet pea shoots topped with organic Asian micro greens.<br />
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Optional: Add some shredded carrots to your salad for extra crunch if you’re not limiting carbs. Coupled with the vinaigrette, it tastes as if you've quick-pickled the carrots.<br />
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<tr><td class="tr-caption" style="text-align: center;">Easy Variation: Asian Meatball Appetizer with Thai Vinaigrette Dipping Sauce</td></tr>
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<b>Easy Variation:</b><br />
Make this recipe into <b>Asian Meatballs with a Thai Vinaigrette Dipping Sauce</b> to serve at your next Super Bowl Watching Party, or any time you need an easy elegant appetizer. Instead of making patties, roll into small balls before cooking (you should get twice as many meatballs as you would have gotten patties, so approximately 32 meatballs). Cook the meatballs in a skillet over medium to medium-high heat for approximately 6-7 minutes turning as you go to lightly brown on each side. Use the dressing as your dipping sauce.</div>
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<b><span style="font-size: large;">Asian Pork Salad</span></b></div>
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Serves 2 large portions or 4 light portions</div>
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Ingredients:</div>
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For the Pork Patties<br />
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1 lb ground pastured pork</div>
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3 green onions, chopped small</div>
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3 Tablespoons micro cilantro or chopped fresh cilantro</div>
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1 Tablespoon finely grated fresh ginger</div>
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1 Tablespoon finely grated fresh lemongrass (see Cook's Note)</div>
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2 large cloves fresh garlic, pressed or finely grated</div>
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1/2 of a fresh Thai chili, finely minced (more or less depending on heat preference, can sub Serrano peppers if you can't find Thai chilis)</div>
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1 1/2 Tablespoons coconut aminos</div>
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3/4 teaspoon Himalayan pink salt<br />
1 Tablespoon cooking oil (I like Bulletproof XCT Oil or unflavored coconut oil) </div>
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For the Dressing<br />
Juice of 1 small lime<br />
1 Tablespoon coconut aminos<br />
1 Tablespoon <a href="http://www.bulletproof.com/brain-octane-oil-16-oz?affiliate=4681" rel="nofollow" target="_blank">Bulletproof Brain Octane</a> or unflavored liquid coconut oil<br />
1/4 - 1/2 of a fresh Thai chili, finely minced<br />
1/4 teaspoon finely grated fresh ginger<br />
pinch sea salt<br />
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For the Salad<br />
1 large container of mild mixed greens<br />
handful of Asian micro greens (optional)<br />
2 green onions, chopped<br />
1/2 cup chopped fresh cilantro<br />
pinch of sea salt<br />
(optional: shredded organic carrots)<br />
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To make the patties:<br />
In a large bowl, mix all of the ingredients except the cooking oil together. Form into small, thin patties - approximately 14-16 patties - and set aside. Heat a large skillet to medium - medium high heat and add the cooking oil. Place the patties in a single layer, working in batches if needed, and cook for approximately 3-4 minutes per side or until fully cooked.<br />
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To make the dressing:<br />
In a small bowl, place all of the ingredients and whisk together.<br />
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To make the salad:<br />
In a large bowl, mix all of the ingredients together.<br />
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To eat:<br />
Top salad with warm pork patties and drizzle with the dressing.<br />
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Cook's Note: To prep your fresh lemongrass, remove the tougher outer layers (1-2 layers). Then grate using a microplane (or box) grater to grate finely, as it's fibrous if not broken down.<br />
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<tr><td class="tr-caption" style="text-align: center;">Fresh ingredients make all the difference in this dish</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Cheers!</td></tr>
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