Easy Appetizer Menu for Your Next Party!

Are you hosting a party but perplexed about what to serve?  Perhaps you haven’t had the time to think about your party menu and now it’s crunch time.  Whatever the case, we’ve all been there, with our best of intentions to throw an amazing party, only to be beaten by the clock.  It’s these occasions when I employ my “easy appetizer” menu.  Classier than serving chips and salsa but yet much easier to prepare than a gourmet spread, sometimes easy appetizers are undoubtedly the way to go. When planning a party, remember to inquire as to whether any of your guests have food restrictions and plan accordingly.  If you are serving appetizers a la my suggestions below, you will find that most special diets are easily accommodated.  Here are my recommendations, perfect for any occasion, any time of year:

Crackers – Nut Thins are gluten-free and come in a variety of flavors.  My personal favorite flavors are Smokehouse and Sea Salt.

Cheese – Offer several varieties, such as a simple mild cheddar or Monterey Jack, a soft cheese like Brie, and a harder cheese or one with a bit more depth.    

Sliced deli meats – Prosciutto is always a hit.  Thinly sliced salami is another great option. 

Jam – Recently, I came across this fig spread at Whole Foods and had to try it.  I served it with prosciutto, crackers, and Brie, and found it to be absolutely delightful.  This is definitely a new staple on my appetizer menu.

Veggies – The easiest to serve are baby carrots, but it’s nice to offer something green as well.  Cucumbers are perfect when sliced in rounds and can be used as a healthy substitute for crackers. 

Dip – This could be a favorite from the deli or a special recipe made in advance.  If you have a few minutes, I do highly recommend making your own.  One of my favorite dip recipes is SarahFragoso’s Roasted Red Pepper Dip (click on the link then scroll down for the recipe).  I’ve also included my easy honey mustard dip recipe at the bottom of this post. 

Olives – Pitted green olives are usually a safe bet. 

Fruit – Choose something easy to prepare and simple for guests to grab and eat.  Grapes are a wonderful choice year round; berries are always appreciated in the warmer months.

Nuts – Pecans and walnuts seem to be the most popular at parties.  If you have time, try spicing things up by serving my Maple Cinnamon Pecans.  Simply make them a day in advance, keep in a Ziploc bag, and serve in a cute bowl!

Honey Mustard Dip

·         ¼ cup mayonnaise

·         1 ½ tablespoons mustard

·         2 tablespoons honey

·         ½ teaspoon garlic powder

·         ¼ teaspoon cayenne

·         ½ tablespoon olive oil

·         ½ teaspoon lemon juice

·         Pepper, to taste

Mix all ingredients together in a small bowl.  Serve with sliced veggies.

Denver Restaurant Reviews - Uptown and Downtown

One of the best things about having out-of-towners visit is the opportunity to show them around the city, introduce them to old favorites, and possibly discover new little gems along the way.  My brother and sister-in-law recently visited and we had a great time wandering around town, checking out the scenery and eating delicious meals.  Looking back, I realize that we were quite the difficult crowd to please:  I am gluten-free, my brother is a pescatarian, my sister-in-law is a vegetarian, and Dave is just plain picky!  As you all know I’m always on the lookout for great gluten-free menu options, so here’s my review of three local joints and their gluten-free offerings (click on the restaurant name to view the menu):

Jonesey’s:

 I recently reviewed Jonesey’s and had some serious beef with them when they told me they didn’t have a current gluten-free menu.  Well, I’m happy to say Jonesey’s has redeemed itself!  As Dave and I have visited the restaurant twice in the past month, we have been quite pleased with the service, food, gluten-free menu, and even the Christmas décor!  They definitely have that “cozy, neighborhood” vibe going on.  All gluten-free diners know how difficult it can be to come across a truly great gluten-free menu at a casual neighborhood place, and in my humble opinion, I believe Jonesey’s has hit the nail on the head.  Since I rarely have the opportunity to indulge in French fries, I usually jump at the chance to split an order of gluten-free fries at Jonesey’s.  The four of us shared a double order, half buffalo half Thai ginger, so bad but yet so good!  The Thai ginger combo knocked my socks off; Dave has been a fan of the buffalo fries for quite some time now.  Needless to say, there wasn’t a fry left on the plate by the time we received the main course.  I went with the Savory Duck Rice Pudding, a new dish for me, and WOW was it fantastic!  I would say a good 2/3 of their regular menu is gluten-free, including the fries, mussels, hummus, salads, sliders (no bun), and all of the entrees besides the pasta.  While their prices are a bit higher than normal pub fare, keep in mind that their menu is very diverse and the food is much higher quality than your average neighborhood hangout.  I strongly recommend Jonesey’s, especially for those with dietary restrictions.

Steuben’s

I was beyond excited to visit Steuben’s since it’s been featured on the Food Network and is currently the talk of all Denver foodies.  And I definitely couldn’t wait to take a look at their menu!  As we waited for our table, I examined the enlarged menu posted at the entrance.  Everything from roasted Brussels sprouts to cheese fries to crab cakes were options – “this place is amazing!!” I thought, and probably said out loud several times.  As we were being seated, I remembered to request a gluten-free menu.  “Celiac or gluten-free?” the waiter asked me.  I went with the Celiac menu (apparently they have all sorts of allergy menus).  And then I looked at my menu.  Hmmmm.  I could have a salad, none of which looked all that appealing after I had spent the past 30 minutes drooling over the prospect of shrimp and grits.  I could also have several of the veggie sides, the steak plate, or the trout.  A tad disappointed in the limited offerings, I decided on the trout with a side of Brussels sprouts (yes, I went with the Brussels sprouts!).  My meal was delicious, trout cooked to perfection and served with crisp green beans and garlicky parsley potatoes.  The Brussels sprouts were actually phenomenal, if you’re into crispy crucifers like I am J.  I must also point out that when ordering off of a Celiac or gluten-free menu you are usually forced to eat healthier, so it’s really not all that bad.  My fellow diners seemed to enjoy their dishes as well.  The staff was excellent and from the moment we stepped foot into the place we were treated with respect and never had to wait long once seated.  As a point of reference, we went to the restaurant on a Thursday evening around 7:30pm and had to wait about 30 minutes for a table.  My only slight complaint about the service is that our server didn’t know what Celiac disease was, and so Dave and I felt the need to clarify several times that my order would be prepared gluten-free .  In conclusion, so long as you don’t order off of the celiac menu, you will have plenty of mouth-watering options.  And, even if you do order off of the celiac menu, I’m pretty sure your meal will still be delightful and tasty!

Tom’s 24

Tom’s is a very new addition to the Larimer Square section of downtown.  In the space formerly occupied by the Samba Room (right next to Comedy Works), Tom’s is in a fantastic location to attract all sorts of diners.  We went for a Friday lunch and left Dave at work.  The restaurant was packed with workers on their lunch breaks, but there was no wait since there is additional seating upstairs (the place is huge!).  My brother and sister-in-law had coffee, which they said wasn’t that good, but also added the disclaimer that they live in Portland where coffee is a big deal.  The menu, which is huge and a bit reminiscent of the Cheesecake Factory Bible (except not nearly as large), is divided into three sections: breakfast, lunch, dinner.  There is not a dedicated gluten-free menu available, but they have gluten-free and vegetarian dishes labeled as such on the menu.  Unfortunately, the lunch menu doesn’t have too many gluten-free options, mostly just salads.  I ordered the Cobb Salad as it seemed pretty substantial with chicken, bacon, avocado, and cheese.  The dressing wasn’t my favorite - a ranch remix of sorts – but it was not terrible either.  All in all, the meal did the trick, filled me up, and I didn’t have any complaints other than the limited gluten-free offerings.  Our server was excellent, very accommodating and friendly.  On a side note, the bathrooms were very clean and high-tech (commercials playing in/on the mirror).  I didn’t take a long look at the breakfast and dinner menus, but perhaps there are more gluten-free options.  I’ll give it another shot for breakfast and/or dinner, since it’s a new place and a much-needed restaurant concept downtown. 

Stay tuned for updates and reviews! 

Maple Cinnamon Pecans

Ah, the holidays, what joy they bring!   I know everyone doesn’t feel the same way and I do agree that sometimes the commercialism of it all can turn anyone into a Scrooge; however, many of the Christmas traditions I grew up with will always hold a special place in my heart.  Of course, one of those traditions is the preparation of traditional holiday foods, particularly sweets. After adjusting my diet to eliminate most processed foods and refined flour and sugar, I’ve found I have a different appreciation for sweets.  No longer do I crave the taste of corn syrup and white sugar, but instead I’ve developed a taste for rich and creamy textures, the delicate flavor of honey, and fine quality chocolate.  This delightful balance of flavors is what prompted me to create the Cashew Butter Cup recipe that I posted last week.  Today I’d like to share another favorite with you all.  This particular recipe is one I make often around the holiday season, and also frequently at other times during the year.  Instead of focusing on a rich and creamy texture, with this recipe I wanted to bring in the candied crunch that many of us enjoy, whether as a snack, on a salad, or atop a bowl of ice cream.  This week I’m happy to share my simple yet satisfying recipe for Maple Cinnamon Pecans.  Enjoy without the added guilt of corn syrup and sugar!

Maple Cinnamon Pecans 

·         2 cups raw pecans

·         ¼ cup maple syrup

·         1/2 teaspoon cinnamon

·         1 pinch sea salt

 

1.      Soak and dehydrate pecans.  I always try to purchase raw nuts, then soak and dehydrate them to ensure proper nutrient absorption.  (Of course, this week they were all out of raw pecans at the grocery store!  But, for the sake of this recipe, let’s pretend they are raw.) Soak in a bowl of water with one teaspoon of salt for 6-8 hours.  Then, dry in oven at lowest heat (or dehydrate) until dry.  Nuts naturally contain enzyme inhibitors that will hamper digestion and sometimes even prevent the body from absorbing nutrients.  Read here to learn more about proper preparation of nuts.

  2.      Spread pecans on a baking sheet and roast at 300 for 15-20 minutes, or until crunchy.

3.      While pecans are roasting, combine syrup, cinnamon, and salt in a medium saucepan and cook on low for 5 minutes, or until very runny.  Remove from heat.

4.      Mix roasted pecans with syrup and stir until pecans are coated. 

 5. Spread pecans evenly on parchment paper to cool. Serve when coating has hardened, after about 2 hours. Enjoy!

 

      

Cashew Butter Cups - Recipe!

I had been searching (unsuccessfully, I might add) for quite some time for a Peanut Butter Cup recipe…except without sugar…and no peanut butter…and also gluten-free J.  Can you understand my dilemma?!  Finally, last week I took it upon myself to craft my own recipe, and not to toot my own horn, but it turned out pretty darn good!  Using a nut butter recipe I make often (modified from the Nourishing Traditions cookbook), I was able to create this delicious, creamy chocolate dessert.  Enjoy my Cashew Butter Cup recipe alone or topped with ice cream and a piece of fruit for some extra pizzazz.

Cashew Butter Cups

Makes 18 servings

Chocolate Base

¾ cup cacao butter, melted

1/3 cup cacao powder

¼ cup, plus 1 tablespoon honey

¼ teaspoon vanilla

2 pinches sea salt

Combine all ingredients until smooth.

Cashew Butter

2 cups raw cashews, soaked and dehydrated

1 big pinch sea salt

3 tablespoons honey

½ cup coconut oil

Combine cashews and sea salt in the food processor and process on low until a fine powder forms.  Add honey and coconut oil to cashews and process until creamy.

To assemble Cashew Butter Cups:

Using a regular sized muffin tin, fill each space about ¼ full with the chocolate base.  Place tin in freezer for 20 minutes or until chocolate is solid.  Remove from freezer and top with an equal amount of cashew butter (each space should be about ½ full at this point).  Place in freezer for 15 minutes.  Remove from freezer and let sit for 5 minutes; this will help loosen the chocolate.  Serve alone or topped with ice cream and berries.  Bon appétit!

Two Healthy Picnic Recipes

Hi Folks!  Dave and I took two week-long trips in the past month, all while frantically trying to keep up at work and maintain our sanity.  We got back into Denver on Saturday evening, and somehow mustered the energy to plant our balcony container garden on Sunday.  (Denverites: if you have not been to Paulino Gardens -north on I-25, exit 58^th ave - you MUST go!  It’s a fantastic nursery and even if you don’t buy anything it’s fun to look around at all the plants.  We try to make a trip up there every few months or so and always end up buying something.  I swear, with all of the plants in our little 950 square foot home, we must have a mini-ecosystem or something!)  I’m really excited and optimistic about our garden this year.  Last year was our first year experimenting with container gardening, and it was certainly a learning experience.  We’ve decided to scale it down for 2012 but still have plenty of flowers and herbs, as well as a cherry tomato plant, two small variety pepper plants, and a Lisbon lemon tree.  Cross your fingers for us!

As we all know, Memorial Day weekend traditionally rings in the summer, usually with lots of outdoor parties and FOOD.  In the past I have had a hard time at barbeques because there is often a lack of vegetable dishes and an abundance of junk food.   Luckily, I now have a few tried and true alternatives to the junk.  In the spirit of the upcoming holiday, I’m going to share a couple of my favorites with you.  I hope these recipes give you some fresh ideas!  Enjoy the weekend!

Refreshing Herbal Tea

For those of you who are looking for a lightly sweetened, non-alcoholic, caffeine free, and sugar free beverage, I highly suggest Stash Herbal Tea’s Wild Raspberry Hibiscus Tea.  Add a little stevia powder while the tea is brewing and serve over ice with a fresh lemon wedge.  Hibiscus can also help lower blood pressure! 

Asian Slaw

Recently, I actually took the time to read a few articles in my Vitamin Cottage grocery store flyer and came across this delicious slaw recipe!  I’d been trying to find a tasty non-mayonnaise based slaw for a while and this one is definitely a winner.  Keeps well, especially at picnics or barbeques where food sits out in the heat.

6 cups thinly sliced napa cabbage (red, green, or a combination can be substituted)

2 large carrots, grated

6 green onions, thinly sliced

½ cup chopped cashews

Dressing

1 tablespoon sesame oil

2 tablespoons olive oil

2 tablespoons rice vinegar (or apple cider vinegar)

1 tablespoon soy or tamari sauce

1 clove garlic, minced

1-2 tablespoons honey

Red pepper flakes to taste

Combine the prepared vegetables in a large serving bowl. In a separate bowl whisk the dressing ingredients thoroughly. Pour dressing over the vegetables and toss to combine. Top with chopped cashews and serve.

Quinoa Salad

The idea for this recipe comes from our trip to northern CA last year.  My brother-in-law introduced Dave and I to quinoa through a delicious salad.  I’ve since adopted a variation of the salad as a staple in my meal rotation.

8 cups fresh spinach

2 cups quinoa, rinsed and cooked

4 links chicken sausage, cooked and sliced (I recommend a chicken/feta/spinach blend sausage)

6 hard boiled eggs, sliced

3 carrots, peeled and grated

1 beet, grated*

1 pint cherry tomatoes

½ cup dried cranberries

½ cup feta cheese crumbles

½ cup walnuts, roughly chopped

Pepper, to taste

Fresh lemon juice, to taste

Assemble the salad and season with pepper and lemon juice.  Serve with a lemon/tahini dressing or balsamic vinaigrette.

*Sometimes grated beets can turn the quinoa a shade of pink.  Omit for a nicer presentation, or keep if you like pink quinoa J

Vacation Snack Ideas

Spring has sprung, the weather is beautiful, and before we know it the dog days of summer will be upon us! Ok, so maybe I won’t be lying around all summer long like my little dachshund, but I certainly plan on having some fun and relaxing during the warmer months. Dave and I both love travelling, which has turned out to be a great thing since we have immediate family members in six different states. Needless to say, we will be taking several trips this summer to relax, take in some new experiences, and enjoy time with family.

While vacations are something I generally look forward to with excitement, I usually have some concern when thinking about what I will eat. Since it is vacation, I tend to splurge and eat things I normally wouldn’t, which, to some degree, is totally fine in my opinion! I also don’t expect to eat the same quality of food that I eat at home (i.e. grass-fed beef and organic produce). However, I still want to take care of my body and certainly don’t want to eat a ton of gluten or sugar and make myself sick. As far as eating meals at restaurants are concerned, I’ve got a pretty good handle on what’s the best option, and I can find something to eat at just about any establishment. Here’s what I usually order:

Mexican – fajitas minus the tortillas
Pub/sports bar – cheeseburger (no bun), side salad
Café – Cobb/chopped salad
Asian – sushi/sashimi (one of the rare instances when my “no grain” rule goes out the window!)
Italian – Chicken Marsala, sub extra veggies for pasta
Fine dining – grilled salmon with steamed veggies

For me, the problem comes in when I don’t necessarily want a full meal, but I need to eat something. I tend to only eat two full meals a day and either fast unintentionally (meaning I’m not hungry so I don’t eat) or I nibble on a couple small snacks in between meals. Dave does the same thing so we always keep easy sources of protein on hand at home. Unfortunately, it’s pretty difficult to find a filling gluten-free, protein-rich snack in the vending machine at the airport or on the appetizer menu of most restaurants. This is where the importance of planning ahead comes in! Here are my favorite snacks to keep on hand when travelling:

Jerky – It’s hard to find good quality jerky without spending a fortune. We like to make our own when we can. Marinated strip steak dehydrated for several hours is our favorite (be sure to use plenty of salt as it’s necessary to preserve the dried meat).

Nuts – As I’ve mentioned before, soak raw nuts in saltwater for around 8 hours to make them more easily digestible and increase nutrient absorption. After soaking, dry in the dehydrator or oven until crisp.

Trail Mix – Make your own grain-free granola-like trail mix with this recipe from Mark’s Daily Apple

Lara Bars – These are great! They are made with a date/nut base and are flavored using dried fruits, veggies, and sometimes chocolate. Lara bars are a wonderful grain-free alternative to granola bars and don’t contain artificial stuff or preservatives.

Sweet Potato, Root Veggie, or Kale Chips – When I travel I know that I’m inevitably going to get a craving for something salty and, well, just plain bad. For these times, I like to bring along some gluten-free veggie chips. There are some pretty decent brands around and while they may contain vegetable oil and/or corn, I figure this is a much better option than a huge plate of nachos or French fries.

Dark Chocolate – Just as I sometimes get cravings for salty foods, I crave sweets at times too! That’s why I like to bring a couple good quality dark chocolate bars with me on vacation. If I have it with me then I won’t be as tempted to eat a huge piece of cheesecake or an ice cream sundae!

Hope these tips help on your vacations too!

A Little Catch Up and Some Curry Recipes

WOW – don’t the holidays just make life crazy for a while?! I’ve thoroughly missed being able to take time to research food and nutrition and share my journey with you all. Along with some delicious recipe suggestions, I want to mention where I’m at with my diet and health.

As I’ve been working more it’s become much more important to take the time out to plan weekly menus and have the appropriate ingredients on hand for well-rounded meals. Some weeks are better than others, but Dave and I have really started to master the concept of one-pot meals. We’re also working on the semi-daunting task of organizing all of our favorite recipes into our personal recipe “Encyclopedia. “

While my routine has changed a bit over the past several months, I’ve learned that it’s really never acceptable to be too busy to take care of myself. I’ve found that it’s ok to say “no” to an activity if I know I need some personal relaxation time. It’s also become increasingly important for me to make sure I allow myself adequate time to prepare meals in the evening. Not only is the act of cooking therapeutic (for me), but eating a nutritionally sound meal is also incredibly vital to my well being.

My workout routine has changed too, but I still make sure I have some time everyday to get some exercise. Usually that comes in the form of walking Ozzie, but that’s ok! I’ve found that a 30 minute walk on most days, combined with some light weights and yoga at home once or twice a week is adequate. As I’ve mentioned before, I think so many people overdo it with strenuous exercise, thus exacerbating inflammation and joint stress. It’s important to look at the big picture.

Some people ask if I’m “still on the diet.” I suppose the answer is yes, but I have to say I don’t consider the way I eat to be a “diet” in the modern sense of the word. This is the way I was designed to eat; I eat the food that best fuels my body. The more time I spend eating a Paleo diet and researching (and experiencing) its benefits, the more positive changes I notice in myself. I’m continually trying to find the best combination of foods to optimize my health. Now that I have my blood sugar under control, I’ve become open to eating more carb-rich foods on a regular basis. Of course, I still make sure I’m eating whole sources of food, grown organically and prepared properly (soaking and sprouting, for grains). Most notably, I’ve started to include quinoa, wild rice, and sweet potatoes in our weekly menu. These additions are more in line with the Weston A. Price “diet,” but I’ve always said Paleo eating is a hybrid approach for lots of people.

There are always things I wish I could do better, but doing the best that I can given the circumstances is admirable, at least I think so :) In the spirit of continual growth and development, here are my three health goals for 2012:

1) Eat more salmon and cold water fatty fish.
2) Spend less time at the computer and more time in the sun.
3) Learn how to make and can fermented foods.

And now for a few recipe ideas!

Curry is a spice I’ve recently added to my repertoire. Dave and I both have an affinity for flavorful, spicy foods, so curry is just the thing to spice up many of our dishes! Not only is curry delicious, but it’s also a powerful anti-inflammatory. Many of the curry recipes we enjoy are from Sarah Fragoso’s book, Everyday Paleo. If you haven’t checked out her website, you should - she has some awesome recipes and workout suggestions!

Here are our favorite curry recipes, which always have a place on our regular menu rotation:

1) Baked Cauliflower

Delicious and easy! We usually use coconut oil as opposed to olive oil due to the high heat, but either way is great.

2) Butternut Squash Soup
Traditional butternut squash soup is a little bland for me. This one takes it up a notch. With only four ingredients and very little prep time, you have to give it a try!

3) Butter Chicken

Time after time Dave has told me that this is by far his favorite dish. But, the one thing this recipe is missing is the curry! I add quite a bit, usually about a tablespoon or more, and sometimes even a pinch of cayenne to really spice it up! If you have it on hand, adding some masala and turmeric will really increase the flavor profile. I’ve found with this dish, the more spices the merrier! I also tend to substitute cream for the coconut milk, makes it a little more rich and creamy. Dave and I like this best serve over lacinato kale, but any green will do the trick.

4) Sweet Potato Hash
My version of sweet potato hash is a mix between the recipe above and another Sarah Fragoso recipe. Basically, I brown a pound of ground meat (usually spicy pork sausage), add as many veggies as I want (usually a couple bell peppers, a zucchini, and some mushrooms), two sweet potatoes, a couple tablespoons of coconut oil, ½ tbsp cinnamon and 1 tbsp curry. If we’re really hungry, I’ll throw a couple of fried eggs on top. Makes a great breakfast, lunch, dinner, or snack!

Raw Food: Musings and a Recipe

A couple of months ago I was at the library in the cooking section. I had gotten a little tired of all the usual recipes I prepare and wanted to try something new. Usually I just skip right over the vegan/vegetarian section unless I am specifically trying to find a new veggie recipe. However, this time, kind of on a whim, I grabbed a raw foods cookbook and curiously glanced through the recipes. The food looked delicious and interesting so I added the book to my pile.

Of course I’m not interested in adopting a vegan diet and most certainly not a raw foods diet, but I as I mentioned in my last post, I think it’s vital to keep an open mind. For those unfamiliar with a raw foods diet, it basically encourages consumption of foods in their “living” state, so heating anything over 118 degrees Fahrenheit is a no-no. It’s like the vegan diet on steroids. I like the basis of the raw foods diet: using fresh whole ingredients, buying produce locally and seasonally, and refraining from consumption of processed foods. But, there are some claims by raw foodists which I think can be somewhat misleading to those unfamiliar with nutrition.

In the cookbook I borrowed from the library, the authors mentioned that people following a raw foods or vegan diet can obtain their full requirement of omega-3 fatty acids from foods like flax seed and walnuts. Unfortunately, these foods only possess the plant-based form of omega-3 and therefore do not contain valuable DHA and EPA which are only found in animal sources like cold water fatty fish (and algae). The body is able to convert some of the ALA found in plants-based sources of omega-3 into DHA, but it does so only in very small amounts.

The authors also claimed that raw foodists would be able to fufill all of their vitamin A requirements with plant-based sources as well. However, true vitamin A only comes from animals and is especially dense in liver. Some vegetables contain carotenoids (like betacarotene in carrots) which the body converts to retinol (the functional form of vitamin A). The problem with obtaining all of the required vitamin A from vegetables is that the body needs about three to four units of carotenoids to make one unit of retinol. This means you’ll have to eat an absurdly impossible amount of veggies just to meet daily vitamin A requirements. The conversion mentioned above is just an average; some people are able to create more retinol, some less, but never a one to one ratio.

I found several more statements of concern throughout the book and was glad that I had the knowledge to recognize these fallacies…otherwise I might be a raw foodist myself! This is exactly why it’s so important to do your own research and figure out what’s really best for your body. No one book or documentary or blog or author or doctor can ever give you the answers you really need to live a healthy life. It’s an ongoing journey in which we all need to be proactive.

Ok, now that I have that tidbit aside, back to the raw food recipes! I actually found most of the recipes to be quite intriguing. Dave and I bought a dehydrator recently otherwise I wouldn’t have been able to make very many of the recipes. None of the raw foods I made came out perfectly, but I will definitely do some more experimenting. If you do have a dehydrator, I would highly recommend making a grain-free, vegetable-based wrap…and here’s how:

2 zucchini
1 ½ cups ground flaxseed
2 cups water
1 tbsp. psyllium powder
1 garlic clove
Pinch of salt
4 tbsp fresh herbs OR 2 tbsp dried herbs*

*For the herbs, use whatever fresh you have on hand or your favorite combination of dried herbs. Oregano works really well with this recipe.

Combine all ingredients in a food processor. Dehydrate at 110 degrees for 5-6 hours.

The first time I made these I wasn’t sure if I had dried them too long or not enough! When spreading the mixture in the dehydrator, try to spread it as evenly as possible - this will help when you are trying to determine whether or not the wraps are done. Psyllium husk is supposed to add flexibility to the wraps, which is why I’ve included it in this version. I’ve also read that soaked chia seeds may help with making the wraps more “wrap-like.” Be sure to flip the wraps halfway through and keep an eye on them to make sure they don’t get too crispy. But if they do get crunchy, then you have some yummy zucchini crackers! The original recipe I made from the book was a little "blah" so I added some spices to make it more palatable.

Experiment with this. It’s definitely not the same as a warm, soft flour tortilla, but it’s a healthy and fun alternative!

Friday Thoughts...

Keeping an Open Mind

Many of us are searching for holistic, natural solutions to weight gain, disease, and other ailments, but oftentimes we’re too quick to put everyone in the same box. The point I’m trying to make with my blog is not that everyone should eat how I do, but that people should constantly search for and make the best decisions for their particular situations. I follow Chris Kresser’s blog fairly regularly and really like his outlook on nutrition and health. I especially enjoyed his post today which touched on the idea that there is not one single solution to fit everyone’s health needs. Many people in the paleo community are way too set in their ways and as a result they don’t even entertain viewpoints differing from their own. The same can be said for proponents of most other mainstream diets. While it’s true that we are all human and have the same basic chemistry, we are still very different (especially genetically) and therefore may require different treatments for similar conditions.

Maybe some of us need to go completely gluten-free, others might need to eliminate dairy, and still others may require nutrient supplementation beyond the norm. I’d like us all to be proactive about our health and continually search for the right answers to our health questions. Be open to making changes and don’t become so set in your ways that you disregard helpful new information. You may be asking “if that’s the case, then why are you so adamant about consumption of animal products?” My answer to you: At the core all humans do require the same basic nutrient profile, and while supplementation can be helpful, nutrients are most beneficial in their natural state. Many important nutrients only occur in animals, which is why I believe consumption of these products is so vital to good health. That being said, I will respect your position on food much more if you have done proper research to determine what’s best for you (health, lifestyle, and ethics) AND the planet.

There are tons of different diets out there and the paleo/primal approach is just one of them. While the basic premise seems to work for my particular health problems, perhaps a different approach is better for you. I’ve done some research and experimental cooking with other diets (particularly raw, vegan, and vegetarian) and can see the appeal but am also aware of the nutrient deficiencies that come along with these diets. They can work for SOME people, but be careful that you’re not just jumping onto a wagon that seems like it’s the right choice. Like I said earlier, we’re all different and what works for one person may not work for you, no matter how right the concept seems to be. Whatever route you choose, I encourage EVERYONE to eat a whole foods based diet, minus all the chemicals and processing found in modern foods. We can probably all agree that this alone will make most people feel lots better!

On a slightly different note, I’ve noticed lately that the “traditional foods/whole foods” lifestyle seems to be under attack by mainstream media and, of course, most corporate food manufacturers. (Note that I’m not talking about Whole Foods itself, which seems to be thriving with its vegetarian agenda :). Folks trying to make smart, educated decisions about food are made out to be neurotic and extreme. Sure, there are some crazies out there, but is drinking raw milk really that weird? It’s been going on for centuries and only became an oddity in the last fifty or so years. Is demanding that our food be free of hormones and chemicals really an over-reaction or simply a desire to turn back the clock to the way things used to be?

Orthorexia … seriously?
Have you ever heard of orthorexia? It’s a new term used to describe people who take healthy eating to the extreme. Most true cases involve a person who cuts out all “unhealthy” foods to the point where they are eating virtually nothing. The true orthorexic is a person who takes eating healthy too far and may blame every ailment on what they eat (or don’t eat), won’t leave the house for fear of being introduced to toxins, and isolates themselves from friends and family members because those people don’t adhere to their lifestyle beliefs. These people obviously have problems that have more to do with emotional issues than a pure desire to lead a healthy life.

Orthorexia is essentially a very specific type of anorexia. However, orthorexia is also being used to describe people like myself (and you!) who are simply concerned and proactive about their health and food choices. I read one article in which it described a supposed orthorexic’s activities: she shopped for fresh vegetables at a farmer’s market, drank raw milk and made raw dairy products at home, shopped at a health food store for raw nuts and then sprouted them herself at home. This woman was made out to be a complete nutcase, when in reality she is probably very educated about food and nutrition and uses this knowledge to better the health of her family.

Orthorexia, our nation’s newest health crisis, has been all over the news lately which I actually find to be quite comical. For as long as I can remember, the news media has been obsessed with reporting on how fat, lazy, and unhealthy Americans are. There are entire television series that profile the lives of extremely overweight people, special news programs discussing the tragic rates of obesity in our children, and of course “The Biggest Loser” which challenges overweight people to compete to lose the most weight. I don’t know how many times I’ve heard the term “obesity epidemic” on the news – always in reference to the typical American eating a typical processed foods based diet. So after being told day in and day out that we are fat, lazy, and unhealthy, suddenly we also have an extreme problem in our country where people are trying to be too healthy and are therefore “orthorexic.” That’s just ridiculous.

Don’t get me wrong, I know there are people who have eating disorders that stem from serious issues. The pathology of eating disorders is different for everyone: some people are obsessed with perfection, some are starved for attention, some are emotionally unstable, and some may develop neurosis about particular foods or chemicals. I would group orthorexia under the eating disorder umbrella but I don’t think the traditional foods industry should be penalized for this. A person prone to developing neurotic behaviors in relation to food is probably prone to obsessive or destructive behaviors in many other areas of life.

There is an extreme for everything but to attack an industry that is doing mostly good things is ridiculous. Should we blame an orthorexic’s issues on the decision to lead a healthy lifestyle? Absolutely not. Should we discourage others from trying to be healthy for fear that they might turn out like the true orthorexic? Of course not. Am I concerned about developing a complex about food and becoming orthorexic myself? Nope. Truthfully, for the first time in my life I feel like I finally have power over food because I have knowledge about it. I honestly believe that the more we educate ourselves on proper nutrition and how to obtain whole sources of foods, the healthier we will be. Most would agree that this is not a crazy statement, and I suppose that is where I was trying to go with this post…in a really round about way.

A Different Take on Food

I’ve always loved to cook and I’ve certainly always loved to eat! However, my interest and personal experience with food and nutrition has ventured far beyond the realm of simply eating good food and has expanded into a world where food is sacred, and perhaps even healing. To me, this blog is a representation of where I’ve been, what I’ve learned, and how I’m moving forward to live a healthier and happier existence while eating a diet many would call “unconventional.” It’s also a way for me to share all of this with friends and family and, of course, receive feedback from others!

To give you a point of reference, I do follow a primarily Paleo/Primal diet while also incorporating some elements of the Weston A. Price diet. As a result of these dietary changes - I don’t know any other way to say this - my body has literally started to heal itself because it is finally being nourished in the way it was intended to be. For those of you unfamiliar with the Paleolithic diet (or “Paleo”, as I’ll call it), the focus is on eating food as our ancestors did many years ago. This means that I’ve cut out virtually all gluten, grains (including corn), soy, refined sugars and processed foods. I’ve replaced these foods with meats, fats, vegetables, and fruits. Unlike many people on a Paleo diet, I do eat raw dairy products from pastured cows (as Weston A. Price recommended). This may sound like a lot of changes for many people who follow a standard American diet, but I promise it’s well worth it and still possible to eat fantastic meals!

As a person who was terrified of red meat and butter for the longest time, this was NOT an easy transition for me. I can even recall a year in college when I refused to eat any red meat. During my early 20s, I consider myself to have been quasi-vegetarian, avoiding meat most of the time except the occassional fish fillet or chicken breast. Never having been one to participate in fad dieting, changing my entire way of eating was a lot to ask. But, after fifteen years of dealing with polycystic ovarian syndrome and a host of other problems as a result of this serious hormonal imbalance, I began my quest for answers. After reading Nourishing Traditions, recommended by my brother-in-law, everything started to make sense. At that point, I started researching even more intensely and began to put together the pieces of my health puzzle. It took quite some time for me to internalize all of this new information that discredited nearly every nutritional certainty I had ever believed in. After months of researching on my own, I realized that while my personal health issues definitely had a genetic component to them, they were most likely being exacerbated by what I was putting inside of my body. Slowly, I began to eliminate all of the foods I mentioned above and focused more on whole protein and fat sources. I now regularly eat eggs, raw milk, coconut oil, pastured butter, nuts, homemade stock, lots of meat/poultry/fish (including red meat!), vegetables, and fruits and I’m not fat nor have I gained any weight since changing my diet! In fact, I've unintentionally lost about 20 pounds all while managing to maintain and strengthen my muscles. Since adopting this lifestyle six months ago, I feel healthier and, more importantly, I KNOW I’m healthier. The chronic headaches and migraines that I formerly accepted as "part of life" have now disappeared. I no longer catch every cold, flu, or virus that comes near me (acutally, I haven't been ill at all since changing my eating habits). My stress levels have decreased drastically and many of my friends and family have even noted how much more laid back I seem to be. I have more energy. I’m happier. And - the most significant sign of my improvement – I’m now having regular monthly cycles. As a woman who had always been told she was infertile, this is a major victory and quite an emotional turning point for me.

Just to clarify, I’m not advocating that this diet will “heal” your disease or make all of your problems go away. I’m simply stating that eating a Paleo diet will most likely make you feel better and help to eliminate many of the ailments we’ve come to accept as normal in today’s society. As your immune system is strengthened by eating nourishing foods, your body will begin to repair itself, become less susceptible to viruses, and will be better equipped to protect itself from future illness.

Obviously I'm a big fan of the Paleo diet, but I also believe there are so many advantages to eating local, organic, and pastured food whenever possible. If making the change to a Paleo diet is something that seems a little "out there" or you simply don't agree with the general principle of it all, then I'd strongly suggest that you look into replacing more conventionally grown/raised produce and meat with better quality food whenever possible. It makes such a big difference in terms of what your body is able to get out of the food and it also tastes lots better!

On a side note, I’d like to point out that I generally don’t like labels, particularly when referring to dietary habits. I think it creates unnecessary pressure to adhere to “the rules.” I refer to my diet as Paleo even though I choose to eat raw dairy products and a select amount other foods that aren’t normally considered "Paleo." I eat what I know is most beneficial for my body based on research and also take into consideration how my body reacts to certain foods. And, of course, I have personal taste preferences that also shape my eating habits. Since most people consider the Paleo diet to be a lifestyle as opposed to a fad diet, there is inevitably a lot of tailoring that happens. It’s important to stay in tune with your body and know which foods cause reactions and are generally lacking in nutrition, and then make a conscious effort to keep them out. When I do treat myself to something that may not be on my list of most nutritionally dense foods, I don’t beat myself up about it. This isn’t a diet to lose ten pounds in a month, so just because I ate some ice cream doesn’t mean I’ve totally strayed from the plan. Our culture today is so strikingly different than it was even one hundred years ago, so part of the challenge is adapting this lifestyle to modern living. Keeping that in mind, I usually don’t plan on eating cheat foods and when I do, I tend to eat way less than I did a year ago… Probably because I’m not addicted to them anymore!

I have acquired TONS of information from why gluten is so hard to digest to where to find grass-fed burgers in Denver and how to incorporate Paleo principles into everyday cooking. Honestly, with all of this information bouncing around in my head, I’m getting a little overwhelmed! While I’ve found most of my friends and family are interested in learning about nutrition to some degree, I get the impression that they don’t like hearing about it as much as I like talking about it :). I need a parking place for all of this information as well as a healthy outlet in which to express myself. I love cooking, I love researching, and I love writing, so this just makes sense. This is where I will let it all out and hopefully make some new friends along the way.

Thanks for taking the time to read all of this. I hope you'll join me on this journey and, of course, feel free to drop me a note anytime!

P.S. For all you “non-Paleo but still health conscious types” out there – you’re totally welcome on my blog! We don’t discriminate. I’ll have bunches of information about organic food, local restaurants, exercising, the environment, etc. Welcome :)