Garlic Zucchini "HUMMUS" and Cinnamon-Sugar Hummus

Here is a sneak preview of my new Kids Color Cookbook, which is now offered in an electronic version! I also wanted to take the time to thank all of you for your love and support. My husband lost his job over a month ago and we have been trying to make it on one income. All of your help with buying my books and purchasing through my aStore really helps my family. You all are blessings to us! Click HERE to find my books and other healthy products!

Most of you know hummus is traditionally made with chickpeas, which is a legume. My program doesn't allow beans or legumes. Sure, they seem harmless...no corn syrup, no trans-fats, no "plastic package" surrounding this food item...so what's wrong with eating Hummus?

Beans and legumes, as well as grains, contain lectins, which are indigestible proteins found in plants that attach themselves to the lower intestine, causing a really unpleasant inflammatory response and a cascade of bowel issues. This is when people suffer from Crohn's, colitis, IBS, and other auto-immune disorders. These lectins also increase the risk of leptin resistance (which I write a whole chapter on in Secrets to a Healthy Metabolism). Leptin is the hormone that signals that we are full, which can malfunction causing over-eating. 

This is why I suggest a grain-free, bean-free diet. My passion is to make this limited diet as tasty as possible so you can stay successful! Here is a recipe that you will totally enjoy that is low in starch and no lectins!

"HEALTHIFIED" GARLIC HUMMUS

1 large zucchini, cut into chunks
1/2 cup tahini

1 clove garlic, peeled
1 TBS macadamia nut or olive oil
2 TBS lemon juice
1 tsp cumin
1 tsp smoked paprika
1 tsp Celtic sea salt

Combine all the ingredients in a high powered blender or food processor and process until smooth. Taste and adjust the seasonings to taste. Makes 4 servings.

CINNAMON-SUGAR "HUMMUS" VARIATION: Omit the garlic, cumin, and paprika. Add 1/4 cup Swerve (or 1 tsp stevia glycerite) and 2 tsp cinnamon. Serve with BAGEL CHIPS (recipe in Kids Cookbook).

NUTRITIONAL COMPARISON (per cup)
Traditional Hummus = 435 calories, 21g fat, 10g protein, 49.9g carbs, 9g fiber (40.9 effective carbs)
"Healthified" Hummus = 228 calories, 19g fat, 6.5g protein, 10.5g carbs, 3.9g fiber (6.6 effective carbs)

TIRAMISU TWINKIES and The "WHITE" diet!?

When you do an internet search for Colitis or Crohn's, you most likely will find the "White Diet" plan. In this plan you are not suppose to eat whole grain bread.... eat white bread. No brown rice.... only white rice.

The WHITE DIET consists of: Rice, Egg Whites, White meat of chicken, White bread, White kind of cheese, White beans, Non-fat milk

They advice to follow this diet only three day. Let me explain why this is not the way to go...Colitis is a disease that causes inflammation in the intestines and other areas of the body. The over active immune system of the colitis patient and daily bouts of diarrhea coupled with blood loss during an active flare up drain the body of major nutritional needs, such as iron and vitamin B-12. ALL OF this is linked to gluten allergies. Gluten in the gut causes an auto immune response; increasing inflammation, pain, malabsorption of vitamin b-12 and iron. The intestines look like a "shag carpet" (the villi should be long and wavy)...as you consume gluten, vegetable oils, and genetically modified foods, your "carpet" gets cut. You digest foods with your "carpet." As your carpet gets shorter and shorter, you start to have absorption issues, gas, pain, diarrhea, and other serious issues. You need to HEAL the carpet with a low starch, anti-inflammatory diet, along with l-glutamine and other supplements that help your "carpet" to grow. NOTE: you digest dairy at the end of the carpet, so a gluten allergy and dairy sensitivity usually go hand in hand, but if you grow your carpet back, you usually can start to consume quality dairy (not skim milk!) again after you heal. Healing time will depend on how strict you are with your diet and supplement regime.

People suffering from this disease are also very depleted in good gut bacteria because diarrhea causes you to lose the bifido and acidophillous in your intestines...which makes flare ups happen more often because we need probiotics for proper digestion of our food. 

If Crohn’s disease and ulcerative colitis are caught before serious damage has been done, both conditions can be treated simply by restricting carbohydrates. This chart clearly shows that when carbohydrates are limited, both Crohn’s disease and ulcerative colitis respond very quickly. Carbohydrates, sugar and vegetable oils are extremely inflammatory and terrible for our intestinal health. Could the increase in carbohydrates and sugar be the cause of all these problems??? In 1840 the average person consumed 2 tsp of sugar a day and in 2009 a typical person consumed over 63 tsp every day!!!  

The main things to avoid is gluten and Long Chained Triglycerides. Long-chain triglyceride impairs the healing time in active Crohn’s disease. These fatty acids are substrates for inflammatory eicosanoid production. Polyunsaturated oils: Red meat has long been wrongly blamed for IBS. A study published in December 2009 shows that linoleic acid harms the gut but news reports and health websites mislead by blaming ‘red meat’ — which contains the least linoleic acid. It’s the polyunsaturated fats and oils, derived from seeds such as sunflower, safflower, soy and corn, which are the major dietary sources of linoleic acid; they are the most harmful oils for those with intestinal problems because they increase inflammation.

When it is absorbed in the intestinal lining, linoleic acid is transformed to arachidonic acid, which is a component of the cell membranes in the bowel. Arachidonic acid can then be converted into various inflammatory chemicals. High levels of these chemicals have been found in the intestinal tissue of people suffering from intestinal disorders.

Long chained triglycerides come from VEGETABLE OILS...this means anything that is pre-packaged; salad dressings, roasted nuts, "baked" chips, popcorn, crackers, cereal...you name it! We have been wrongly pushed to replace healthy saturated fats like coconut oil with harmful fats such as canola!

HOWEVER, coconut oil is a medium-chained fatty acid. MCFA are broken down almost immediately by enzymes in the saliva and gastric juices so that pancreatic fat-digesting enzymes are not even essential. Therefore, there is less strain on the pancreas and digestive system. This has important implications for patients who suffer from digestive and metabolic problems. Since it is easily absorbed in the digestive tract it also helps other essential healing nutrients become absorbed as well. Ulcerative colitis often begins with a virus or a bacterial infection and that the body’s immune system malfunctions and stays active after the infection has cleared. Coconut has antimicrobial properties that affects intestinal health by killing troublesome microorganisms that may cause chronic inflammation. Coconut oil resembles breast milk more than any other food...breast milk helps keep babies healthy!

People with the highest intake of omega 3 fatty acid also known as docosahexanoic acid reduced the complications of crohn's and colitis by 77%. Omega 3 fatty acid is found in oily fish such as salmon and sardines.

STEPS TO HEAL:

1. Consume Organic Bone broth: my son Kai drinks this every day.
2. Consume Coconut Oil: in my recipes, I always give coconut oil as an option. It works great for baking.
3. NO SUGAR, this includes starch too. White rice consists of glucose molecules hooked together in a long chain. The digestive track breaks it down into sugar.
4, NO VEGETABLE OILS: found in ANY pre-packaged food: cereals..."organic" cereals too!, roasted nuts, "ORGANIC CHIPS", boxed meals, frozen dinners, granola bars...
5. Supplement with l-glutamine, aloe vera and other healing supplements. And large doses of bifido bacteria for intestinal health. Please contact me for more help with supplements.
6. Eat the "Healthified" way!

How about bringing out your 'inner child' with a grown up dessert at your next dinner party!

"HEALTHIFIED" TIRAMISU TWINKIES
1 ½ cups blanched almond flour (or 1/2 cup coconut flour)
¼ tsp Celtic sea salt
½ tsp baking soda
2 TBS Butter or Coconut Oil
1/3 cup erythritol 
1 tsp stevia glycerite
3 large eggs (6 eggs and 1/4 cup unsweetened almond milk if using coconut flour)
1 tsp rum extract

In a mixing bowl combine almond flour, baking soda, and salt. Mix butter, sweetener, eggs and rum extract until smooth. Stir wet ingredients into dry. Grease Twinkie pan. Spoon batter into the pan. Bake at 325° for 30-40 minutes. Cool and fill with mascarpone cream. 

MASCARPONE CREAM:
4 oz mascarpone cheese (or cream cheese)
4 TBS espresso
3 TBS erythritol OR a touch of stevia glycerite (to taste)
1/4 tsp rum extract

Mix together until smooth (it will thicken overnight). Squirt into into Twinkies with injector tool. Dust Twinkies with unsweetened cocoa powder and a shaved ChocoPerfection chocolate bar.  Dip into a cup of espresso! Makes 8 servings.

NUTRITIONAL COMPARISON (per 72 gram serving size):
Traditional Twinkie = 300 calories, 9g fat, 1g protein, 54g carbs, 0 fiber
“Healthified” Almond Flour Twinkie = 204 calories, 16g fat, 8.5g protein, 5g carbs, 2.3g fiber (2.7g effective carbs)
"Healthified" Coconut Flour Twinkie = 197 calories, 10.8g fat, 9.4g protein, 12.5g carbs, 7.5g fiber (5 effective carbs)

Click HERE to find the Twinkie pan with cream injector on sale for $8 off!

(Above chart is from: Lutz W. Dismantling a Myth. Selecta-Verlag Dr. Ildar Idris GmbH & Co, KG Planegg Vor München, 1986: 125-180.)

Happy St. Patrick's Day!

I write a whole chapter on supplements in my book Secrets to a Healthy Metabolism. #8 is l-glutamine. Here is a short segment on l-glutamine:

Glutamine is a particularly important supplement for anyone wanting to lose weight. Glutamine is mainly stored within muscles and is the body’s most abundant amino acid. Amino acids are the basic building blocks of a protein. It's my favorite supplement and one I take pretty much all the time. It is an amazing supplement that helps a variety of people; the dieter, the workout warrior, the chronically ill, people with stomach and intestinal issues, cancer patients, and those recovering from surgery should be taking regularly. While most of the glutamine we need is produced in our muscles, we can also acquire a small amount of glutamine from dietary sources, such as cabbage!

Glutamine is also very therapeutic for our digestive system. Intestinal health is important because it is the transport of fuel and nutrients. Glutamine is the fuel and nourishes the cells that line the digestive track and intestines. Time and time again studies have shown that a therapeutic dose of supplemental glutamine protects against aspirin-induced gastric lesions and helps heal painful ulcers. In fact, an old folk remedy for ulcers is cabbage juice, which is very high in glutamine. Stomach problems, such as colitis and Crohn’s disease can be calmed by glutamine. Glutamine can be used whenever there are any stomach problems, as simple as drinking too much alcohol (alcoholic-induced gastritis) to ulcers, diarrhea, or even more serious problems such as inflammatory bowel disease.

Glutamine is also beneficial for a variety of other health issues.
1. Studies also find that glutamine will reduce cravings for high-glycemic carbohydrates and can make your weight-loss plan a lot easier.
2. Glutamine can help prevent both depression and fatigue and can also help us create neurotransmitters in the brain, which help relax us while elevating our mood. In the brain, it is transformed to glutamic acid and boosts the amount of GABA (gamma-aminobutyric acid). Both glutamic acid and GABA are considered “brain fuel,” because they are necessary for everyday mental function.
3. Many studies have also found that therapeutic amounts of glutamine helps prevent the harmful effects of alcohol on the brain and may also decrease alcohol (as well as sugar) cravings.
4. It is also essential to our immune system, because it is utilized by white blood cells. Glutamine is now used in some hospitals intravenously to speed up recovery of patients. The better you develop your muscles through exercise, the more glutamine they produce which is one of the reasons fit people get sick less often.

Here is a super recipe for our stomach, brain and muscles!



PESTO PASTA

PASTA:
1 head green cabbage
PESTO:
3 cups fresh basil leaves
1 1/2 cups chopped walnuts
4 cloves garlic, peeled
1/4 cup grated Parmesan cheese
1 cup macadamia nut oil
Celtic sea salt and pepper to taste

Slice cabbage into egg noodle widths. Stir fry in butter (or you could boil it in water) for 5-10 minutes or until very tender.

PESTO: In a food processor, blend together basil leaves, nuts, garlic, and cheese. Pour in oil slowly while still mixing. Stir in salt and pepper. Makes 16 servings.

NUTRITIONAL COMPARISON (per cup)
White Pasta = 43 carbs, 5 fiber, 246 calories
Cabbage = 5 carbs, 2 fiber, 22 calories

Traditional Pesto Pasta = 445 calories, 45 carbs, 5.9g fiber
"Healthified" Pesto Pasta = 221 calories, 7 carbs, 3g fiber

TIP: To avoid gas after eating cabbage, add a few fennel, caraway or cumin seeds before cooking.

Chicken Pot Pie and ACID BLOCKERS

Are you or someone you know taking antacids on a daily basis? Antacids cause ulcers, chronic inflammation, leaky gut, food allergies, anemia, inflammatory bowel digestive issues disease, restless leg...

Your stomach is a very acid environment with a pH at 2 or less. Stomach acid is essential for to absorb vitamin B-12 and minerals that allow you to release hormones from the pancreas, without which can lead to development of diabetes.

It also helps breakdown protein. When you don't have stomach acid to breakdown food, undigested proteins sit like a rock in the intestines. This slowly eats holes in your intestines and this inflammation begins a detrimental snowball effect. When you start to have holes in your intestines, food starts to leak into your bloodstream (leading to leaky gut syndrome). This is awful because the immune system goes into overdrive to kill the unknown substances in the blood...NOW we have food allergies! So if you are a fan of cereal and skim milk, you will most likely have a wheat, corn and dairy allergy...oh boy!

When this happens, other health issues follow; such as chronic/seasonal allergies, constipation and/or diarrhea and inflammatory bowel disease (IBS).

There are many natural ways to clear acid reflex without any side effects. Click HERE to find some natural ways to help.

STEPS TO HEAL:
1. Drink small amounts of room temperature water while eating. Drinking large amounts of cold beverages dilutes your digestive enzymes.

2. Skip the coffee, carbonated beverages, alcohol and aspirin until your intestines are healed.

3. Add in Aloe Vera supplements; it naturally repairs the damage that was done to the esophagus safely. Aloe Vera's major ingredient buffers pH+ and it naturally speeds the healing process.

4. DECREASE Foods that cause the problems: food chemicals, vegetable oils, sugar, and starch. It could also be a food allergy/sensitivity; in this case eliminate gluten or the food causing the issue.

5. Eat foods that heal the intestines: coconut oil, bone broth, and any "healthified" recipe that has no sugar.

6. Add in supplements to heal the intestines so you can enjoy food again! Check out the book: Secrets to a Healthy Metabolism to read more on supplements.
CLICK ON THE WORD TO FIND WHERE TO PURCHASE.
-Licorice Root
-L-glutamine
-Probiotics (Bifido and Acidophilius)
-Digestive Enzymes
-Aloe Vera
*Please contact me for a consult on when, for how long and how much to take of each.




NOTE: Not all coconut flours are the same, click HERE to find the one I use.

FILLING:
1/2 cup butter or coconut oil
1 TBS coconut flour
1 tsp Celtic sea salt
Black pepper to taste
2 TBS finely chopped onion
3 cups chicken broth
4 slices bacon, chopped
1 1/2 cups sliced mushrooms
3 cups cooked chicken, chopped
2 stalks celery, finely chopped
1 cup asparagus, chopped
CRUST RECIPE:
4 TBS coconut oil (or butter)
*NOTE: coconut oil = flaky crust
4 TBS coconut flour
2/3 cup almond flour
1 tsp Celtic sea salt
OPTIONAL: 2 TBS Parmesan cheese, grated (for additional 'yum' factor!)
OPTIONAL: 1 egg (for brushing)

Preheat oven to 400 degrees F (200 degrees C.) In a large saucepan, melt 1/2 cup butter. Blend in coconut flour, salt, pepper and onion. Gradually stir in chicken broth. Cook, stirring constantly until smooth and thickened. In a separate pan, saute chopped bacon and add in mushrooms to saute in bacon fat, then stir into saucepan. Stir in chicken, asparagus, celery. Mix well and pour into bottom of pie pan (or a soup cup like my photo: click HERE to find).

Crust: In a medium bowl, mix all the ingredients until a thick dough forms (if you place it in the fridge to chill for a few hours it rolls out better). Place on a greased sheet of parchment, and cover with another piece of greased parchment. Using a rolling pin, roll out the dough into a 1/8th inch thin crust. Cover the pie pan/soup dishes with crust, seal edges, and cut away excess dough. Make a few small slits in the top to allow steam to escape. Bake in the preheated oven for 30 minutes, or until pastry is golden brown, and filling is bubbly. Makes 8 servings.


NUTRITIONAL COMPARISON (per serving)
Traditional Pot Pie (with top and bottom crust) = 623 calories, 42g fat, 19g protein, 42 carbs, 3g fiber
"Healthified" Pot Pie = 356 calories, 26g fat, 22g protein, 6.3 carbs, 3.1g fiber

Chicken DUMPLING Soup and Intestinal Health

Nope, this isn't apple juice... it is bone broth! I make a pot for my son Kai once a week to put into his bottle. When he sees this when he wakes up his legs start to kick a mile a minute! He LOVES this stuff!

Bone broths are one of the most nourishing foods. It is so medicinal that if I could bottle up into a pill, the pharmaceutical companies would be broke.

Because broth can be regarded as a liquefied form of the important components of bones, the medicinal benefits of bone broth are attributed to the exceptionally high levels of minerals and amino acids. In fact bone broth can be considered both a high quality multi-mineral and protein supplement.

1. HYDROPHILIC COLLOIDS: Stock is also awesome because it has hydrophilic colloids. Raw foods are colloidal and are hydrophilic, meaning that they attract liquids. This is important because when we eat a salad or other raw food, the hydrophilic colloids attract digestive juices for rapid and effective digestion. Colloids that have been heated are usually hydrophobic (meaning they repel liquids, making cooked foods harder to digest). However, the gelatin in meat broths has the special property of attracting liquids even after it has been heated. A good visual is Jell-O, the gelatin attracts water to form desserts, which allows it to attract digestive juices to the surface of cooked food particles.

2. CROHN'S and COLITIS: Broth contains gelatin, which aids in digestion and works amazing as a treatment of intestinal disorders, including hyperacidity, colitis and Crohn’s disease because it heals the intestinal wall. Many clients of mine have Colitis, leaky gut, diverticulitis, Crohn’s or other intestinal problems. By supplementing with broth and other key supplements (such as l-glutamine) we can strengthen the intestinal walls, which also supports our immune system. Babies had fewer digestive problems when gelatin was added to their milk. It enhances digestion by attracting digestive juices to food in the gut. It also calms and soothes the gut lining. Gelatin should be the first therapeutic food for anyone suffering from digestive conditions affecting the intestines.

3. Collagen is a protein extracted in broth through the breakdown of bone and cartilage during the cooking process and is referred to as gelatin. The quality of broth is usually determined by the amount of gelatin it contains. The gelatin in broth is also useful for the treatment of anemia and other blood disorders, like diabetes, muscular dystrophy and even cancer.

4. AMINO ACIDS: Although gelatin isn't a complete protein, (it only has the amino acids arginine and glycine in large amounts) it acts as a protein sparer, allowing the body to more fully utilize the complete proteins that are taken in. So if you are someone who can't afford large amounts of meat in your diet, gelatin-rich broths are great to help boost protein absorption.

5. MINERAL ABSORPTION: Healthy bone tissue is naturally high in minerals (calcium, magnesium, phosphorus, potassium) which provide a healthy bone structure, nervous system as well as hormone balance. Fish stock will also provide iodine which is essential for a healthy thyroid. Broths made from fish bones will also provide iodine. The gelatin in broth strengthens digestion which helps you absorb more nutrients. Gelatin helps people digest milk and dairy products.
"Stock contains minerals in a form the body can absorb easily—not just calcium but also magnesium, phosphorus, silicon, sulphur and trace minerals. It contains the broken down material from cartilage and tendons–stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain.” Sally Fallon Morell

6. JOINT HEALTH: Since the gelatin is derived from cartilage a huge benefit of broth is that it provides an awesome source of glucosamine and chondroitin. These nutrients are essential for regaining joint health.

NOTE: When making bone broth using an acid like organic vinegar helps extract more minerals from the bones. The extracted minerals then become the alkalizing agents to neutralize the acidity of the broth. I use coconut vinegar. Click HERE to find. Coconut vinegar exceeds all other vinegars in amino acids, vitamins and mineral content. It is also a FOS (prebiotic that promotes digestive health). Don't worry, it doesn't taste like coconut!



"Healthified" BROTH BASE:
4 quarts water (reverse osmosis filtered water is best)
1 Leftover bones and skin from one pasture fed chicken
1 whole clove fresh garlic, peeled & smashed
2 TBS apple cider vinegar (organic)
2 TBS coconut oil
2 onions, diced
2 stalks celery, sliced 1/4 inch thick
1 tsp thyme leaves

Place the water, chicken, garlic, and vinegar in a large kettle or a large crockpot and set the heat to "high." Bring to a boil, then reduce the setting to "low" for a soft simmer. Cook for a minimum of 8 hours and up to 24 hours. The longer it cooks the more nutrients and minerals!

Strain broth through a colander into a large container; reserve broth and discard skin and bones. Return kettle or crockpot to burner set on medium-high. Add oil, then onions and celery. Saute about 8 to 10 minutes or until tender. Add chicken, broth and thyme. Bring to a simmer.

DUMPLINGS:
1 cup coconut flour (OR 2 cups almond flour)
2 TBS psyllium husk fiber
4 eggs (2 eggs if using almond flour)
1 tsp Celtic sea salt
1/4 tsp thyme
IF USING COCONUT FLOUR: 1/2 cup chicken broth

In a medium sized bowl, mix the eggs, salt, flour, psyllium, and thyme, mix until sticky and well-blended. For coconut flour dumplings add a little broth until the dough sticks together. Shape into dumplings with hands. Note: These can be made ahead and frozen until you are ready for some soup!

With the soup at a simmer, add the dumplings. Cover the soup and cook for 20-30 minutes. Season to taste with salt and pepper. Enjoy! Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Soup = 330 calories, 10g fat, 25g protein, 31 carbs, 2.2g fiber
Almond Flour Dumpling Soup = 363 calories, 22g fat, 29g protein, 9.7 carbs, 3.5 fiber
Coconut Flour Dumpling Soup = 291 calories, 12g fat, 28g protein, 11 carbs, 5g fiber

Almond Joy Ice Cream and BENEFITS OF COCONUT MILK

Why do I love coconut milk? Let me count the ways...

1. DIABETICS: Improves insulin secretion and utilization of blood glucose. Helps relieve symptoms and reduce health risks associated with diabetes.
2. INTESTINAL DISORDERS: Helps relieve symptoms associated with gallbladder disease. Relieves symptoms associated with Crohn's disease, ulcerative colitis, and stomach ulcers. Improves digestion and bowel function. Relieves pain and irritation caused by hemorrhoids. Supports tissue healing and repair of the intestines. Improves digestion and absorption of other nutrients including vitamins, minerals, and amino acids. Reduces problems associated with malabsorption syndrome and cystic fibrosis.
3. ATHLETES: Provides ketones for a quick source energy. Boosts energy and endurance, enhancing physical and athletic performance. This also helps relieve symptoms associated with chronic fatigue syndrome.
4. IMMUNE SYSTEM: Kills viruses that cause influenza, herpes, measles, hepatitis C, SARS, AIDS, and other illnesses. It also kills bacteria that cause ulcers, throat infections, urinary tract infections, gum disease and cavities, pneumonia, and gonorrhea, and other diseases.
5. Kills fungi and yeasts that cause thrush, candida, ringworm, athlete's foot, diaper rash, and other infections.
6. Relieves stress on pancreas and enzyme systems of the body. Reduces symptoms associated with pancreatitis.
7. OSTEOPOROSIS: Improves calcium and magnesium absorption and supports the development of strong bones and teeth.
8. HEART DISEASE: Reduces inflammation. It is heart healthy; improves cholesterol ratio reducing risk of heart disease. Protects arteries from injury that causes atherosclerosis and thus protects against heart disease.
9. AGING: Helps to protect the body from harmful free radicals that promote premature aging and degenerative disease. Does not deplete the body's antioxidant reserves like other oils do. Improves utilization of essential fatty acids and protects them from oxidation. Prevents wrinkles, sagging skin, and age spots.
10. KIDNEY STONES: Helps protect against kidney disease and bladder infections. Dissolves kidney stones.
11. WEIGHT LOSS: It is lower in calories than all other fats and it supports thyroid function. It promotes weight loss by increasing metabolic rate. Is utilized by the body to produce energy in preference to being stored as body fat like other dietary fats. Medium chained triglycerides produce ketones (energy) rather than being stored as fat.
12. SKIN DISORDERS: Applied topically helps to form a chemical barrier on the skin to ward of infection. Reduces symptoms associated the psoriasis, eczema, and dermatitis. Supports the natural chemical balance of the skin. Softens skin and helps relieve dryness and flaking. Promotes healthy looking hair and complexion. Provides protection from damaging effects of ultraviolet radiation from the sun. Helps control dandruff.
13. Does not form harmful by-products when heated to normal cooking temperature like other vegetable oils do.

SO, with all of those benefits, let's whip up a yummy, healthy treat.



3 cups (2 cans) unsweetened coconut milk
2/3 cup unsweetened cocoa powder (optional)
6 TBS Swerve (or Just Like Sugar)
1 tsp stevia glycerite
1 tsp Celtic sea salt (helps it from hardening like a rock)
1 tsp almond extract (or vanilla)
OPTIONAL: Homemade Almond Joy Chocolate Chunks

Whisk cocoa powder in a small amount of coconut milk, until smooth. Then add the rest of the ingredients and whisk until well combined. Make according to your machines instructions. This ice cream will get very hard in the freezer, but I just set it out for 20 minutes before serving. Enjoy! Makes 6 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Ice Cream = 266 calories, 24 carbs, trace fiber
"Healthified" Ice Cream = 276 calories, 6.5 carbs, 2.6g fiber

*Note: it is not all about the calories! But more importantly WHERE those calories come from!

For MORE recipes with coconut milk, check out my cookbook: NUTRITIOUS AND DELICIOUS!

If you aren't in the mood for making your own ice cream. SoDelicious is making a no-sugar added coconut milk ice cream. If you can't find it in your local grocery store, ask them to:) That is what I do! Click HERE to fill out a form.

HEALING Bread and INFO on Crohn's and Colitis

I see many clients with a variety of problems. One issue on the rise is Crohn's and Colitis. If Crohn's disease and ulcerative colitis are caught before serious damage has been done, both conditions can be treated simply by restricting carbohydrates. An Austrian doctor, Professor Wolfgang Lutz, MD, PhD, has treated Crohn's disease and ulcerative colitis successfully for over 40 years. This chart clearly shows that when carbohydrates are limited, both Crohn's disease and ulcerative colitis respond very quickly. Carbohydrates, sugar and vegetable oils are extremely inflammatory and terrible for our intestinal health. Could the increase in carbohydrates and sugar be the cause of all these problems??? In 1840 the average person consumed 2 tsp of sugar a day and in 2009 a typical person consumed over 63 tsp every day!!!

AVOID:
Long Chained Triglycerides: (Vegetable Oils...this means anything that is pre-packaged). Long-chain triglyceride impairs the healing time in active Crohn's disease. These fatty acids are substrates for inflammatory eicosanoid production.

Polyunsaturated oils: Red meat has long been wrongly blamed for IBS. A study published in December 2009 shows that linoleic acid harms the gut but news reports and health websites mislead by blaming 'red meat' — which contains the least linoleic acid. It's the polyunsaturated fats and oils, derived from seeds such as sunflower, safflower, soy and corn, which are the major dietary sources of linoleic acid; they are the most harmful oils for those with intestinal problems because they increase inflammation.

FOODS TO CONSUME:
1. ORGANIC BONE BROTH: stock is so awesome because it supplies hydrophilic colloids to the diet. The proteinaceous gelatin in meat broths has the helpful property of attracting liquids - it is hydrophilic. The same property by which gelatin attracts water to form desserts, like Jello, allows it to attract digestive juices to the surface of cooked food particles. Gelatin acts first and foremost as an aid to digestion and has been used successfully in the treatment of many intestinal disorders, including hyperacidity, colitis and Crohn’s disease. Although gelatin is by no means a complete protein, containing only the amino acids arginine and glycine in large amounts, it acts as a protein sparer, allowing the body to fully utilize the complete proteins that are taken in. So these gelatin-rich broths are essential for those who can't tolerate or afford large amounts of meat in their diets. Gelatin also seems to be of use in the treatment of many chronic disorders, including anemia and other diseases of the blood, diabetes, muscular dystrophy and even cancer.

2. Coconut Oil: is a medium-chained fatty acid. MCFA are broken down almost immediately by enzymes in the saliva and gastric juices so that pancreatic fat-digesting enzymes are not even essential. Therefore, there is less strain on the pancreas and digestive system. This has important implications for patients who suffer from digestive and metabolic problems. Since it is easily absorbed in the digestive tract it also helps other essential healing nutrients become absorbed as well.

Ulcerative colitis often begins with a virus or a bacterial infection and that the body's immune system malfunctions and stays active after the infection has cleared. Coconut has antimicrobial properties that affects intestinal health by killing troublesome microorganisms that may cause chronic inflammation. Coconut oil resembles breast milk more than any other food...breast milk helps keep babies healthy!

3. Dried Coconut: Is 60-70% fat (coconut oil). Coconut oil is one of nature's richest sources of medium chain triglycerides, or fatty acids (MCTs). These smaller chain fatty acids have been shown to absorb easier and quicker in the digestive tract than longer chain fatty acids found in other fats, like vegetable oils.

If you need more "TLC" with your digestive issues, please contact me for a consult. I have lots of meal plans with specific "healing" foods and suggestions for vitamins and minerals to heal the digestive system.

This bread reminds us of more of a "corn bread," but it tastes great. You could make sandwiches out of it, or enjoy it with a big bowl of organic bone broth.



1/2 cup coconut flour
1/4 tsp Celtic sea salt
1/4 tsp baking soda
6 eggs
1/2 cup coconut oil, melted OR unsweetened almond milk

Preheat oven to 350 degrees F. In a medium sized bowl sift together the dry ingredients. Slowly add the wet ingredients into the dry ingredients and stir until very smooth. Grease a small bread pan and fill about 2/3 of the way full with batter. Bake for 40-50 minutes, or until a toothpick comes out clean. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Bread = 82 calories, 1g fat, 1g protein, 21g carbs, trace fiber (21 effective carbs)
"Healthified" Bread (oil) = 132 calories, 11g fat, 3.4g protein, 2.8g carbs, 1.7g fiber (1.1 effective carbs)
"Healthified" Bread (almond milk) = 54 calories, 2.8g fat, 3.5g protein, 2.9g carbs, 1.7g fiber (1.2 effective carbs)

NUTRITIONAL INFORMATION (per serving) = 144 calories, 4.9 carbs, 2.8g fiber
(Above chart is from: Lutz W. Dismantling a Myth. Selecta-Verlag Dr. Ildar Idris GmbH & Co, KG Planegg Vor München, 1986: 125-180.)

Corned Beef "Noodle" Casserole

St. Patrick's Day is coming! This recipe is a perfect dish to prepare for that night. Cabbage contains vitamin C and folic acid. Cabbage protects against stress, infection and heart disease, as well as many types of cancers, according to the American Association for Cancer Research. To avoid gas after eating cabbage, add a few fennel, caraway or cumin seeds before cooking. Cabbage is also a good source of blood-sugar-stabilizing fiber, and the raw juice of cabbage is a known cure for stomach ulcers.

This dish can easily be made in a crockpot for an easy dinner when you get home or you can bake it in the oven. It tastes WAY better than it looks:)

1 large head of cabbage
12 ounces cooked corned beef
4 ounces cream cheese
1/2 cup beef broth
4 ounces freshly shredded swiss cheese
1/2 cup chopped onion

Prepare a crockpot by lightly greasing the outside OR preheat oven to 350 degrees F (175 degrees C). Slice the head of cabbage into long noodle-like strips. Boil the cabbage "noodles" for 5 minutes, drain well. Combine "noodles", corned beef, cheese, cream cheese, broth and onion. Pour into the crockpot or a 2 quart casserole dish. Let cook on low in the crockpot for 6 hours or bake at 350 degrees F (175 degrees C) for 45 minutes. Makes 5 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Casserole = 561 calories, 58.3g carbs, 2.7g fiber
"Healthified" Casserole = 401 calories, 4.3 carbs, 2.2g fiber

Beef Stroganoff with Cabbage Noodles

1 pound ground beef, or thinly sliced beef
Butter, for frying
Half a small onion
LOTS OF MUSHROOMS:)
1 tsp tomato paste
1 clove crushed garlic
2 cups beef broth
1/2 cup sour cream

Fry the meat and mushrooms in butter on medium/high heat. Remove from the skillet and sautee onions and garlic till onions are tender. Add tomato paste, then the meat. Pour enough beef broth to almost cover the meat. Simmer on low till meat is tender, about 1 1/2 hour... and about 30 minutes for ground beef. Most of the broth should have evaporated. Taste and add salt and pepper to taste. Add in the sour cream and heat through.

Serve over Cabbage noodles

Cabbage Noodles

Slice cabbage into egg noodle widths. Stir fry in butter (or you could boil it in water) for 5-10 minutes or until very tender.

Nutritional info (per cup)
White Pasta = 43 carbs, 5 fiber, 246 calories
Cabbage = 5 carbs, 2 fiber, 22 calories

Cabbage: Contains vitamin C and folic acid. Cabbage protects against stress, infection and heart disease, as well as many types of cancers, according to the American Association for Cancer Research. To avoid gas after eating cabbage, add a few fennel, caraway or cumin seeds before cooking. Cabbage is also a good source of blood-sugar-stabilizing fiber, and the raw juice of cabbage is a known cure for stomach ulcers.

Dutch Pancakes

Dutch pancakes are a fluffy pancake baked in the oven. My tip is to make the batter the night before and place it in the oven when you get out of bed. By the time you are done showering and getting the kids up, the pancakes will be nice and warm, fresh out of the oven!

Butter or coconut oil (to grease pan)
1/2 tsp Celtic sea salt
1/4 cup coconut flour
1 tsp baking soda
1 tsp baking powder
6 eggs
1 cup coconut milk or vanilla almond milk

Toppings: Nature's Hollow maple syrup, Nature's Hollow honey,

Preheat oven to 425 degrees. Grease the bottom and sides of a 9 x 13 glass baking pan (or 2 pie pans...for circle shapes) with butter or coconut oil. Whisk all the dry ingredients together and add in the eggs and coconut milk until batter is well smooth. Pour into greased pan. Bake for about 20-25 minutes until puffed and cooked all the way through. Serve immediately. Serves 4.

NUTRITIONAL COMPARISON:
"Traditional" Dutch Pancake = 364 calories, 34 carbs, 1 fiber
"Healthified" Dutch Pancake = 155 calories, 7 carbs, 3.25 fiber (using Almond milk)