I wanted to write a quick post today as a response to some of the questions I’ve gotten lately as to how I know this diet is “working” for me. As I mentioned in my original post, I don’t participate in fad dieting and have never made a lifestyle change as drastic as this one before. The decision to change my diet came after a lot of research, contemplation, and quite frankly, a little desperation. If I hadn’t seen results so quickly, I probably would have gotten off this horse a while ago. But, I think if you’re really dedicated to doing this thing, a good 30 days of strict eating will change your life forever.
So, how do I know this is working for me? Besides feeling lots better both physically and mentally, I’ve also witnessed physical changes in my body signaling that I’m on the right track. Of the most notable change is the regulation of a monthly cycle, which used to be almost non-existent. The most amazing part of this whole process has been how quickly these changes happened. Like many people, for me it was all about getting my insulin under control and that was as simple (or difficult, depending on how you look at it!) as cutting out processed foods, grains, soy, legumes, and sugar. Once my insulin became regulated, I began to have monthly cycles and noticed the disappearance of symptoms like sugar cravings, headaches, fatigue, sleep disturbances, and ovarian pain.
Aside from the alleviation of these symptoms, I recently received the news from my doctor that my hormone levels are completely normal, for the first time in my life. I can’t explain how I felt when I received this news. Knowing that I have successfully figured out the solution to my problem – a problem that so many doctors had not been able to fix – is gratifying, to say the least.
Not only have I had great experience from going paleo, Dave has had some amazing changes as well. His report of high cholesterol last year was definitely cause for concern, and we immediately started following all the conventional wisdom in an attempt to lower it. Being the concerned wife that I am, I rushed to the library and got several books on how to lower cholesterol. We cooked with vegetables oils, ate egg whites only, cut out what little saturated fat was in our diet, replaced animal protein with tofu, and ate lots of whole grains. Since we were on this track anyway, these weren’t major changes for us. Of course, I soon discovered this was not the best way to healthy living and we made a complete 180 degree turn to a paleo lifestyle. Four months into eating a higher fat, lower carb diet, Dave had his cholesterol checked. His results showed that his bad cholesterol had gone down and his good cholesterol had gone up!
While I waffle back and forth as to how much stock I want to put into routine medical tests, I must say I’m quite ecstatic about these results. This proves a lot more than me simply saying I “feel better” or a paleo diet is “delicious and easy.” These results are so real and meaningful to us and provide tangible evidence as to how this diet actually is healthy.
Sunday, June 26, 2011
Monday, June 20, 2011
Who Wants Dessert?
For the past six months I’ve attempted to overcome this massive sweet tooth that I’ve had for as long as I can remember. When I was young, not unlike most kids, I would milk my parents for as many sweets as I could get. In my teenage years I fed my cravings with Mountain Dew, skittles, ice cream, and plenty of other junk that is oh so irresistible at that age. Through college and most of the years following, I toned it down a bit with the idea that anything in moderation was “ok.” I concentrated largely on cutting out fat, meat, and general caloric consumption but didn’t realize that sugar was by far the most damaging food I was eating. I lived off of 100 calorie snack packs, granola bars, breakfast cereals, and other sugar filled processed foods. Several times a month I would indulge in one of those huge ice cream sundaes topped with candy and fudge. After a while I started to notice the negative effect these foods had on my body. It wasn’t until I began pouring myself into nutrition research that I realized exactly how much sugar I was consuming on a regular basis and just how bad it was for my body.
Sugar, Insulin, and the Body
It’s important to understand how sugar affects the human body. It’s especially important if you are someone with PCOS (like me) or if you have another disease that is strongly affected by insulin response and blood sugar surges. At the heart and soul of PCOS, metabolic syndrome, and diabetes is insulin resistance. Many medical practitioners refer to insulin resistance as “pre-diabetes.” Personally, I don’t care for that title as I think many patients misinterpret this title as a diagnosis of diabetes itself. This is not the case and it’s vital to understand that insulin resistance can be managed and even reversed. To put it simply, insulin’s job is to carry glucose (sugar) to the cells where it is used for energy. Each time a person eats a sugar-containing food, insulin levels surge to remove the glucose from the blood to store it for future use. As this cycle is repeated more and more frequently, insulin receptors slow in their response time. This leads to increased glucose in the bloodstream and causes energy levels to decrease since the insulin receptors are no longer responding to convert glucose into energy. A person in this scenario will become fatigued (along with a host of other symptoms) and actually crave more food, usually in the form of sugar. Eating food will give the person a brief feeling of relief until the cycle repeats itself again. Eventually this can lead to type 2 diabetes, a permanent condition in which the body can no longer manufacture insulin. Insulin resistance is often a condition which a person encourages within their own body, making it both preventable and manageable for many people.
Since learning about the importance of cutting back on the sugar in my diet, I’m much more aware of foods that contain sugar, what types of sugar they contain, and how they will affect my body. I find it quite easy to consume very little sugar on a daily basis since I cook most of my meals using a whole foods approach. But I certainly haven’t cut out all sugar; that would be pretty darn hard and not much fun for my palate! For years I’ve had the terrible habit of consistently following dinner with something sweet even if I am not hungry. It’s been hard for me to break this habit completely since I think it’s somewhat of a “Pavlov’s dog” response with me. Eat dinner = get dessert! And I doubt I’m the only one out there struggling with this issue.
I don’t think it’s terrible to have a sweet treat every once in a while. Heck, I still have one several times a week, but nothing like the monster ice cream sundaes I used to eat. I’ve discovered a few satisfying alternatives to the huge desserts many of us have become accustomed to. Enjoy!
Coconut milk ice cream
I like the Coconut Bliss and Purely Decadent brands. These brands have very few ingredients, especially in the vanilla and chocolate flavors, and are sweetened using agave syrup (definitely not the best sweetener, but not the worst either). They are also soy-free and dairy-free, making them a good option for those who may otherwise be unable to eat ice cream. Vanilla and chocolate flavors are also lower in sugar content than the other flavors. I have yet to find an ice cream actually made from cream that has as little sugar as coconut milk ice cream. The down side to the coconut milk ice cream is that it’s very expensive. One pint costs between $4 and $5 dollars. I’ve found Purely Decadent frequently goes on sale, so I purchase it more often than the Coconut Bliss. Even on sale it’s pretty costly, so, Dave and I don’t eat a lot and only buy about a pint every week or two. For dessert, I’ll eat a few spoonfuls and sometimes add a little nut butter or berries on top to make it an extra tasty treat. Better yet, if you have an ice cream maker, try making your own ice cream.
Custards and Claufoutis
These desserts can be made easily with few ingredients and don’t need much sweetener. Just the other night I made a strawberry claufouti based on a recipe from the Primal Blueprint Cookbook. The ingredients I used for my claufouti filled two pie plates and only needed about three tablespoons of maple syrup as a sweetener. Be cautious though, as most traditional recipes call for white sugar, so try making your own recipe using maple syrup or honey, or do a quick internet search for low-sugar custard recipes.
Plain, full fat yogurt with fruit, honey, nuts, and cinnamon
I’ve mentioned this combination in previous posts and it just never gets old! Yogurt makes a great snack and adding a few items can really ramp it up to dessert level. I’ve gotten to the point where I don’t even need honey in my yogurt anymore; the fruit alone is enough sugar for me. Just make sure you’re getting a good quality plain yogurt, preferably full fat with no added sweeteners.
Dark chocolate
Need I say more? I like the Endangered Species Extreme Dark Chocolate (88% cocoa). Typically, higher cocoa content means less sugar. And, dark chocolate is usually more filling than milk chocolate varieties. The down side to this brand is that it does have some soy in it and it’s on the pricey side ($2.50 for a 3 oz. bar), but I don’t find myself eating more than half a bar a week, so it does the trick for me.
Cheesecake
This is something I have yet to experiment with on a paleo/primal level. I have made a gluten- free cheesecake using almond meal for the crust instead of graham crackers and it was delicious. There are plenty of sugar-free and low-sugar cheesecake recipes online and combining that with a gluten-free crust would be delicious. I’ll save that for a future post!
Nut Butter
I highly recommend making your own nut butter since most brands do not soak and dehydrate nuts to deactivate enzyme inhibitors. Doing so will increase the nutrient content of the nuts and also ease digestion. It’s easy to make nut butter – simply grind the nuts in a food processor. Sally Fallon has an excellent recipe for sweeter nut butter in her Nourishing Traditions cookbook.
Smoothies
I posted a basic smoothie recipe last week and suggested it as a post-workout snack. Smoothies are great for snacks or breakfast, but they can also make an awesome dessert! Start with the basic recipe: 1 cup coconut milk, 1/4 cup plain yogurt, 1/2 tsp cinnamon, and 1 tbsp nut butter. After that, add whatever fruit you like and if you need to sweeten it up a little bit, add a touch of honey.
Plain ol’ fruit
This is about as primal as you can get!
Sugar, Insulin, and the Body
It’s important to understand how sugar affects the human body. It’s especially important if you are someone with PCOS (like me) or if you have another disease that is strongly affected by insulin response and blood sugar surges. At the heart and soul of PCOS, metabolic syndrome, and diabetes is insulin resistance. Many medical practitioners refer to insulin resistance as “pre-diabetes.” Personally, I don’t care for that title as I think many patients misinterpret this title as a diagnosis of diabetes itself. This is not the case and it’s vital to understand that insulin resistance can be managed and even reversed. To put it simply, insulin’s job is to carry glucose (sugar) to the cells where it is used for energy. Each time a person eats a sugar-containing food, insulin levels surge to remove the glucose from the blood to store it for future use. As this cycle is repeated more and more frequently, insulin receptors slow in their response time. This leads to increased glucose in the bloodstream and causes energy levels to decrease since the insulin receptors are no longer responding to convert glucose into energy. A person in this scenario will become fatigued (along with a host of other symptoms) and actually crave more food, usually in the form of sugar. Eating food will give the person a brief feeling of relief until the cycle repeats itself again. Eventually this can lead to type 2 diabetes, a permanent condition in which the body can no longer manufacture insulin. Insulin resistance is often a condition which a person encourages within their own body, making it both preventable and manageable for many people.
Since learning about the importance of cutting back on the sugar in my diet, I’m much more aware of foods that contain sugar, what types of sugar they contain, and how they will affect my body. I find it quite easy to consume very little sugar on a daily basis since I cook most of my meals using a whole foods approach. But I certainly haven’t cut out all sugar; that would be pretty darn hard and not much fun for my palate! For years I’ve had the terrible habit of consistently following dinner with something sweet even if I am not hungry. It’s been hard for me to break this habit completely since I think it’s somewhat of a “Pavlov’s dog” response with me. Eat dinner = get dessert! And I doubt I’m the only one out there struggling with this issue.
I don’t think it’s terrible to have a sweet treat every once in a while. Heck, I still have one several times a week, but nothing like the monster ice cream sundaes I used to eat. I’ve discovered a few satisfying alternatives to the huge desserts many of us have become accustomed to. Enjoy!
Coconut milk ice cream
I like the Coconut Bliss and Purely Decadent brands. These brands have very few ingredients, especially in the vanilla and chocolate flavors, and are sweetened using agave syrup (definitely not the best sweetener, but not the worst either). They are also soy-free and dairy-free, making them a good option for those who may otherwise be unable to eat ice cream. Vanilla and chocolate flavors are also lower in sugar content than the other flavors. I have yet to find an ice cream actually made from cream that has as little sugar as coconut milk ice cream. The down side to the coconut milk ice cream is that it’s very expensive. One pint costs between $4 and $5 dollars. I’ve found Purely Decadent frequently goes on sale, so I purchase it more often than the Coconut Bliss. Even on sale it’s pretty costly, so, Dave and I don’t eat a lot and only buy about a pint every week or two. For dessert, I’ll eat a few spoonfuls and sometimes add a little nut butter or berries on top to make it an extra tasty treat. Better yet, if you have an ice cream maker, try making your own ice cream.
Custards and Claufoutis
These desserts can be made easily with few ingredients and don’t need much sweetener. Just the other night I made a strawberry claufouti based on a recipe from the Primal Blueprint Cookbook. The ingredients I used for my claufouti filled two pie plates and only needed about three tablespoons of maple syrup as a sweetener. Be cautious though, as most traditional recipes call for white sugar, so try making your own recipe using maple syrup or honey, or do a quick internet search for low-sugar custard recipes.
Plain, full fat yogurt with fruit, honey, nuts, and cinnamon
I’ve mentioned this combination in previous posts and it just never gets old! Yogurt makes a great snack and adding a few items can really ramp it up to dessert level. I’ve gotten to the point where I don’t even need honey in my yogurt anymore; the fruit alone is enough sugar for me. Just make sure you’re getting a good quality plain yogurt, preferably full fat with no added sweeteners.
Dark chocolate
Need I say more? I like the Endangered Species Extreme Dark Chocolate (88% cocoa). Typically, higher cocoa content means less sugar. And, dark chocolate is usually more filling than milk chocolate varieties. The down side to this brand is that it does have some soy in it and it’s on the pricey side ($2.50 for a 3 oz. bar), but I don’t find myself eating more than half a bar a week, so it does the trick for me.
Cheesecake
This is something I have yet to experiment with on a paleo/primal level. I have made a gluten- free cheesecake using almond meal for the crust instead of graham crackers and it was delicious. There are plenty of sugar-free and low-sugar cheesecake recipes online and combining that with a gluten-free crust would be delicious. I’ll save that for a future post!
Nut Butter
I highly recommend making your own nut butter since most brands do not soak and dehydrate nuts to deactivate enzyme inhibitors. Doing so will increase the nutrient content of the nuts and also ease digestion. It’s easy to make nut butter – simply grind the nuts in a food processor. Sally Fallon has an excellent recipe for sweeter nut butter in her Nourishing Traditions cookbook.
Smoothies
I posted a basic smoothie recipe last week and suggested it as a post-workout snack. Smoothies are great for snacks or breakfast, but they can also make an awesome dessert! Start with the basic recipe: 1 cup coconut milk, 1/4 cup plain yogurt, 1/2 tsp cinnamon, and 1 tbsp nut butter. After that, add whatever fruit you like and if you need to sweeten it up a little bit, add a touch of honey.
Plain ol’ fruit
This is about as primal as you can get!
Monday, June 13, 2011
To Workout…or Not (Plus a smoothie recipe!)
I’ve been pretty busy the past couple of weeks: working, travelling, creating our container garden, going to summertime functions, and trying to keep life somewhat organized. The time just seems to escape and I find myself wrestling in the morning with whether I should stay in bed or get up to work out. The old me would force myself out of bed even if I knew I was sleep deprived. Now, I believe that if I feel tired, then I NEED to sleep! Normally, when I feel this way (and I’m referring to being legitimately exhausted, not lazy) I go ahead and catch another hour or so of sleep. I don’t always have the luxury to do this, as I know many of you don’t either, but I’m becoming much more aware of my body’s sleep requirements and if I don’t get my 8-9 hours of sleep every night I end up dragging all day long. Over the past couple of weeks I’ve been especially tired and, unfortunately, have neglected my strength training workout which in turn has made me feel incredibly guilty.
My Take on Working Out
Working out successfully has a lot to do with attitude. I’ve finally learned this after years and years of feeling like I’m not good enough to participate in any sort of athletic activity, fun or otherwise. After skipping strength training for about a week, I told Dave I felt terrible for not sticking to my self-imposed schedule. I figured he would agree with me, but instead he told me not to add unneeded stress to my life by feeling guilty about something like that, and when I had the time and energy to get back to the gym then I would. With all the other changes I’ve made in my life, his advice just seemed to click and completely make sense. The hardest part about this journey has been learning how to take it a little easier on myself, and let me tell you that’s not easy for a perfectionist! One of the keys to leading a content life (in my opinion) is to mentally stay in the game by reducing stress, relaxing, and finding happiness. For me, diet is also vital to my well-being and is something I have rarely compromised in the past six months, and I certainly don’t plan to change that anytime soon. Working out is important too, but it’s not something I will put before sleep, relaxation, or proper diet. Last Friday, I was going on two weeks of missing my gym time, but in the mean time I continued to do my daily walking combined with some very light weights and yoga at home. Although I had to train myself to stop feeling guilty for “skipping” my gym workouts, I was still very excited to get back into the gym last Friday afternoon.
I’m no fitness guru, but I have been reading a lot lately about working out and I love the new perspective I’m getting. Personally, I’ve never enjoyed working out in a gym. First off, I’ve always felt a little self-conscious in that type of setting. Second, I feel so confined, trapped, and unnatural. Third, how can running on a treadmill be fun for anyone? Over the years I’ve tried several different workouts including Pilates, yoga, and aerobics classes. None of them seemed to be a good fit for me and so I’ve always felt kind of like a slacker in the athletic world. I think a lot of people would share the idea with me that many athletic programs have some sort of unrealistic expectation attached, making it very difficult for the average Joe to stay in the game, much less feel good about their progress. I’ve always done a good amount of brisk walking along with some light weight training and stretching at home, but never really felt like it was a “workout” in the sense that I was sweating, out of breath or doing those activities with any sort of regularity. Shortly after discovering the paleo lifestyle, I was introduced to cross-fit and more primal ways of working out. I realized that maybe my self-guided workout plan wasn’t so bad after all, and with a little tweaking I feel like I have a great workout in place.
My Workout Routine
Each week, Dave and I try to get into the gym for about two hours of strength training. This usually ends up being two or three days in the gym. We completely bypass the treadmills, elipticals, and most of the more specialized weight machines. I like my work out to be as natural as possible and usually focus on resistance exercises or weight training using dumbbells. Currently, I’m not quite strong enough to do a “real” dead lift and can barely do a squat with the bar, but I hope to be there soon! In addition to strength training, we try to walk 30 minutes to an hour every day. Sometimes we add some jogging or even sprinting, depending on energy levels. I also enjoy having some quiet yoga/stretching time at home for about 15 minutes every day.
As you can see, this is not an intense workout by any means. The most I ever go to the gym is three days a week, usually two, and the rest of my exercise is done outside or at home. I really believe it’s important to mimic how our ancestors got their “exercise” since they are the ones who were able to reproduce successfully for so many years to get us all here! They must have been doing something right. Forcing yourself to wake up at 5:00 am to run on a treadmill and then go sit at a desk all day just seems so unnatural and is probably not a great thing to do to the body (For the record, I’m not referring to elite athletes or people who actually enjoy these activities). I KNOW there are better ways to get in shape and be healthy, especially for people who lead very busy lives. So, don’t forget that the best ways to workout are often the most simple!
Book and Website Recommendations
If you haven’t checked out the book Everyday Paleo by Sarah Fragoso, I highly recommend it not only for the awesome recipes, but there’s also a fairly large section devoted to simple workouts for people of all walks of life. Sarah is a Cross Fit instructor, wife, mother and blogger and has a great take on easily incorporating exercise into daily activities. Also, check out Mark's Daily Apple for some great primal exercise ideas. If you’re struggling with getting to the gym, try setting up your own workouts at home on your own time. There are tons of great resistance exercises that can be done at home, the park, the gym, and anywhere else for that matter. With all the health and wellness information out there, it’s hard to figure out what’s best for YOU, but I would encourage everyone to find their own balance, whatever that may be.
Smoothie Energy Drink
I think smoothies are a staple for a lot of people on-the-go and especially athletic types. I have smoothies a couple times a week as breakfast or for a post-workout snack. There are plenty of smoothie recipes out there, and part of the joy of making smoothies at home is that you can throw anything you like into the blender! Below is my favorite, basic smoothie recipe. The sweetness of the fruit combined with the creaminess of the yogurt and coconut milk makes this smoothie delicious without adding any extra sugar. However, if it’s still not quite sweet enough for your taste, you can always add a few drops of honey or a couple more pieces of fruit. Of course, this is only a basic recipe so feel free to add whatever you like to your smoothie!
Note: I have more of an artistic approach to cooking, and usually keep adding things until I find just the right combination and later realize I didn’t write any of it down! I’m trying to get in the habit of measuring my ingredients so I can better share with all of you :).
1 cup full fat coconut milk
¼ cup whole milk plain yogurt*
1 banana
¼ cup blueberries
1 tbsp nut butter
¼- ½ tsp cinnamon, depending on taste
1 raw egg yolk, optional
*If you're dairy-free, omit the yogurt and increase the coconut milk to 1 and 1/4 cups.
Blend together and drink immediately. Makes one serving.
My Take on Working Out
Working out successfully has a lot to do with attitude. I’ve finally learned this after years and years of feeling like I’m not good enough to participate in any sort of athletic activity, fun or otherwise. After skipping strength training for about a week, I told Dave I felt terrible for not sticking to my self-imposed schedule. I figured he would agree with me, but instead he told me not to add unneeded stress to my life by feeling guilty about something like that, and when I had the time and energy to get back to the gym then I would. With all the other changes I’ve made in my life, his advice just seemed to click and completely make sense. The hardest part about this journey has been learning how to take it a little easier on myself, and let me tell you that’s not easy for a perfectionist! One of the keys to leading a content life (in my opinion) is to mentally stay in the game by reducing stress, relaxing, and finding happiness. For me, diet is also vital to my well-being and is something I have rarely compromised in the past six months, and I certainly don’t plan to change that anytime soon. Working out is important too, but it’s not something I will put before sleep, relaxation, or proper diet. Last Friday, I was going on two weeks of missing my gym time, but in the mean time I continued to do my daily walking combined with some very light weights and yoga at home. Although I had to train myself to stop feeling guilty for “skipping” my gym workouts, I was still very excited to get back into the gym last Friday afternoon.
I’m no fitness guru, but I have been reading a lot lately about working out and I love the new perspective I’m getting. Personally, I’ve never enjoyed working out in a gym. First off, I’ve always felt a little self-conscious in that type of setting. Second, I feel so confined, trapped, and unnatural. Third, how can running on a treadmill be fun for anyone? Over the years I’ve tried several different workouts including Pilates, yoga, and aerobics classes. None of them seemed to be a good fit for me and so I’ve always felt kind of like a slacker in the athletic world. I think a lot of people would share the idea with me that many athletic programs have some sort of unrealistic expectation attached, making it very difficult for the average Joe to stay in the game, much less feel good about their progress. I’ve always done a good amount of brisk walking along with some light weight training and stretching at home, but never really felt like it was a “workout” in the sense that I was sweating, out of breath or doing those activities with any sort of regularity. Shortly after discovering the paleo lifestyle, I was introduced to cross-fit and more primal ways of working out. I realized that maybe my self-guided workout plan wasn’t so bad after all, and with a little tweaking I feel like I have a great workout in place.
My Workout Routine
Each week, Dave and I try to get into the gym for about two hours of strength training. This usually ends up being two or three days in the gym. We completely bypass the treadmills, elipticals, and most of the more specialized weight machines. I like my work out to be as natural as possible and usually focus on resistance exercises or weight training using dumbbells. Currently, I’m not quite strong enough to do a “real” dead lift and can barely do a squat with the bar, but I hope to be there soon! In addition to strength training, we try to walk 30 minutes to an hour every day. Sometimes we add some jogging or even sprinting, depending on energy levels. I also enjoy having some quiet yoga/stretching time at home for about 15 minutes every day.
As you can see, this is not an intense workout by any means. The most I ever go to the gym is three days a week, usually two, and the rest of my exercise is done outside or at home. I really believe it’s important to mimic how our ancestors got their “exercise” since they are the ones who were able to reproduce successfully for so many years to get us all here! They must have been doing something right. Forcing yourself to wake up at 5:00 am to run on a treadmill and then go sit at a desk all day just seems so unnatural and is probably not a great thing to do to the body (For the record, I’m not referring to elite athletes or people who actually enjoy these activities). I KNOW there are better ways to get in shape and be healthy, especially for people who lead very busy lives. So, don’t forget that the best ways to workout are often the most simple!
Book and Website Recommendations
If you haven’t checked out the book Everyday Paleo by Sarah Fragoso, I highly recommend it not only for the awesome recipes, but there’s also a fairly large section devoted to simple workouts for people of all walks of life. Sarah is a Cross Fit instructor, wife, mother and blogger and has a great take on easily incorporating exercise into daily activities. Also, check out Mark's Daily Apple for some great primal exercise ideas. If you’re struggling with getting to the gym, try setting up your own workouts at home on your own time. There are tons of great resistance exercises that can be done at home, the park, the gym, and anywhere else for that matter. With all the health and wellness information out there, it’s hard to figure out what’s best for YOU, but I would encourage everyone to find their own balance, whatever that may be.
Smoothie Energy Drink
I think smoothies are a staple for a lot of people on-the-go and especially athletic types. I have smoothies a couple times a week as breakfast or for a post-workout snack. There are plenty of smoothie recipes out there, and part of the joy of making smoothies at home is that you can throw anything you like into the blender! Below is my favorite, basic smoothie recipe. The sweetness of the fruit combined with the creaminess of the yogurt and coconut milk makes this smoothie delicious without adding any extra sugar. However, if it’s still not quite sweet enough for your taste, you can always add a few drops of honey or a couple more pieces of fruit. Of course, this is only a basic recipe so feel free to add whatever you like to your smoothie!
Note: I have more of an artistic approach to cooking, and usually keep adding things until I find just the right combination and later realize I didn’t write any of it down! I’m trying to get in the habit of measuring my ingredients so I can better share with all of you :).
1 cup full fat coconut milk
¼ cup whole milk plain yogurt*
1 banana
¼ cup blueberries
1 tbsp nut butter
¼- ½ tsp cinnamon, depending on taste
1 raw egg yolk, optional
*If you're dairy-free, omit the yogurt and increase the coconut milk to 1 and 1/4 cups.
Blend together and drink immediately. Makes one serving.
Thursday, June 9, 2011
Easy Summertime Salad
I love summer for many reasons, but the abundance of fresh produce, especially berries, is right at the top of the list. My favorites are raspberries and strawberries and I’m discovering more and more ways to incorporate berries into my meals. For breakfast, a simple coconut milk berry smoothie is easy to make in a pinch. Often I’ll mix plain full fat yogurt, cinnamon, berries and maybe a touch of honey together to make a satisfying snack or even dessert. There are tons of yummy sauces, salsas and chutneys made using berries and most are a wonderful accompaniment to meat dishes, especially pork. Today, I’m going to share my recipe for a quick and easy mixed greens salmon salad with fresh berries and balsamic vinagrette, perfect for lunch on a hot summer day. 
Before I share my recipe I have to mention the most recent love in my food life: Taylor Organic Baby Herb Salad Blend. I’ve never been big on salads, especially packaged salad mixes, but let me tell you this is something else! I love the unique mix of herbs and greens, including arugula, dill, cilantro, beet greens, swiss chard, spinach, and romaine. Most of the time I’ll use this blend to make salads, but it’s also great underneath a couple of fried or poached eggs for breakfast. Using this salad blend along with some fresh berries, I created a quick go-to recipe for breakfast, lunch or dinner.
Salmon, Herb, and Berry Salad
2-3 cups Taylor Organic Baby Herb Salad Blend
1-6oz. can Wild Alaskan Salmon, drained
Small handful of fresh berries (blueberries, blackberries, raspberries, sliced strawberries)
1 tbsp. chopped almonds
Balsamic Vinaigrette
1/4 cup olive oil
1 tbsp balsamic vinegar
1/2 tsp Dijon mustard
Salt and pepper, to taste
Assemble the salad, drizzle the vinaigrette on top, and enjoy! If you have the time and want to dress up the salad a bit more, add some feta cheese crumbles, avocado slices, grape tomatoes, or any of your favorite veggies. If you don't have the salad blend on hand, use whatever greens you have in the fridge and throw in some snipped fresh dill and cilantro to add some extra flavor.
Before I share my recipe I have to mention the most recent love in my food life: Taylor Organic Baby Herb Salad Blend. I’ve never been big on salads, especially packaged salad mixes, but let me tell you this is something else! I love the unique mix of herbs and greens, including arugula, dill, cilantro, beet greens, swiss chard, spinach, and romaine. Most of the time I’ll use this blend to make salads, but it’s also great underneath a couple of fried or poached eggs for breakfast. Using this salad blend along with some fresh berries, I created a quick go-to recipe for breakfast, lunch or dinner.
Salmon, Herb, and Berry Salad
2-3 cups Taylor Organic Baby Herb Salad Blend
1-6oz. can Wild Alaskan Salmon, drained
Small handful of fresh berries (blueberries, blackberries, raspberries, sliced strawberries)
1 tbsp. chopped almonds
Balsamic Vinaigrette
1/4 cup olive oil
1 tbsp balsamic vinegar
1/2 tsp Dijon mustard
Salt and pepper, to taste
Assemble the salad, drizzle the vinaigrette on top, and enjoy! If you have the time and want to dress up the salad a bit more, add some feta cheese crumbles, avocado slices, grape tomatoes, or any of your favorite veggies. If you don't have the salad blend on hand, use whatever greens you have in the fridge and throw in some snipped fresh dill and cilantro to add some extra flavor.
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