Crab Cakes and ALOPECIA PROOF

Do you or someone you know suffer from an auto immune disease? My client, who suffers from alopecia (auto immune disease where you lose all your hair) had no hair when I first met her. Well, she showed up today with a surprise! She took her hat off for me and "TADA!"

She thought I was crazy when I told her that she had a food allergy causing her to lose her hair. She is a total believer now! She was so excited that she had her first hair cut in over 10 years!

Here is a great dish that Kiki could enjoy. I adapted this recipe from the BBC.


CRAB CAKES
1 pound crabmeat
2 TBS diced green bell pepper
1 TBS Spectrum organic mayonnaise
2 TBS coconut flour
2 eggs
1 TBS aluminum free baking powder
2 tsp seafood seasoning
1 tsp fish sauce (Optional: umami flavor)
2 TBS macadamia nut or coconut oil
EGGS:
4 eggs
GREENS:
1 TBS coconut oil or butter
14 oz fresh spinach
1 tsp Celtic sea salt
1/2 tsp freshly ground black pepper
1/4 tsp nutmeg

CRAB CAKES: In a medium-large bowl, mix all ingredients except oil until blended. Heat oil in a large skillet over medium-high heat. With a spoon, place 2 TBS of the crab mixture into the pan for mini-cakes. Cook until golden brown, about 2 minutes, and then flip and cook another minute.

EGGS: Heat pan to medium high heat. Place 1/4 cup water in the pan. Crack in the egg, cover the pan so it traps any air (see photo: an easy way to 'poach' an egg). Cook the egg just until the white are cooked, but the yolk is still soft and runny.

GREENS: Heat the coconut oil or butter in a frying pan over a low to medium heat. When it has melted, add the spinach and cook for 1-2 minutes, stirring constantly, until wilted. Add the spices to desired taste.

Spoon the cooked greens into the center of a plate. Place 2-3 crab cakes on top of each portion, and top with an egg. Then watch the yolk pour all over the delicious crab cake as you break it open with a fork! Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Crab Cake = 368 calories, 10 carbs, 0.8 g fiber
"Healthified" Crab Cake = 248 calories, 0.4 carbs, trace fiber

Snicker's Ice Cream Bar

I asked my husband if he missed any ice cream treats with our "healthified" lifestyle, and he mentioned Snicker's Ice Cream Bars...yum! I remember those:) We always had those in the freezer! But after seeing all the gross ingredients in those things, I have no problems saying NO. Knowledge is power, and knowing what these chemicals do to your body helps with temptation. I know a lot of people who would rather not listen and enjoy their chemicals in a bag. I am proud of you for taking a stand against the typical American diet!

FYI: Is your sex drive not what it used to be? I was reminded of this fun fact while reading Half-Assed on vacation this past weekend: Our fat cells are very powerful in our body, they increase the hormone sex hormone binding globulin, which attaches to testosterone killing libido. Just another reason why NOT to eat packaged sugar-filled junk!

It may seem like a lot of steps, but it really isn't very hard.



ICE CREAM LAYER:
1 cup whipping cream
1 8oz cream cheese
1/4 cup Swerve (or erythritol)
1 tsp stevia glycerite
1/2 tsp Celtic sea salt (helps from hardening too much)
NUGGET LAYER:
1/4 cup butter
1/4 cup Swerve (or erythritol)
1 tsp stevia glycerite
1/4 cup vanilla egg white or whey protein
1 cup cream cheese
1/2 cup natural peanut butter
1 tsp vanilla
1 cup peanuts or almonds, chopped
CHOCOLATE LAYER:
2 TBS grass fed butter or coconut oil
1 oz unsweetened baking chocolate
10 TBS heavy cream
1/2 cup confectioners Swerve (or powdered erythritol)
1 tsp stevia glycerite


ICE CREAM LAYER: In a stand mixer or a large bowl, whip the cream. Add in the sweetener and softened cream cheese and salt until well combined. Line muffin tins with paper baking cups and place about 3-4 TBS into each liner. Chill in freezer while making Nugget Layer.

NUGGET LAYER: In a saucepan boil 1/4 cup of butter, sweetener, and 1/4 cup whey protein together for about 5 minutes. Take off stove and add 1 cup cream cheese, 1/2 cup natural peanut butter, 1 tsp vanilla, and 1 1/2 cups salted and chopped peanuts. Pour over first layer that was chilling then place back in freezer.

CHOCOLATE LAYER: Place the erythritol in a coffee grinder and blend into a smooth powdered sugar texture (this is optional, but provides a smooth chocolate). Place the butter and chopped chocolate in a double boiler (or in a heat safe dish over a pot of boiling water). Stir well until just melted (don't burn the chocolate!), add in the cream and sweetener. Stir until smooth and thick. Smooth over each ice cream bar. Place back in freezer to set.

NUTRITIONAL COMPARISON (per bar)
Traditional Snicker's Ice Cream Bar = 240 calories, 24 carbs, 1g fiber, 4 protein
"Healthified" Bar = 250 calories, 3.7 carbs, 1.1g fiber, 8 g protein

Strawberry "Pudding"

Oh my! I never thought that pudding would have trans-fat, but it has nothing but junk! This pudding is a nutritional chemistry experiment! There aren't even strawberries in it, the pink color comes from food dye, which is proven to aggravate our brain increasing ADHD and headaches!

Ingredients: Nonfat Milk, Water, Sugar, Modified Corn Starch, Vegetable Oil, Partially Hydrogenated Palm Oil, Sunflower Oil, Partially Hydrogenated Soybean Oil, Salt, Natural and Artificial Flavors, Sodium Stearoyl Lactylate, Disodium Phosphate, Color Added (including FD&C Red 40, FD&C Yellow 6, FD&C Blue 1)

My husband, Craig, has a strawberry patch in our garden. He remembers his grandpa growing strawberries when he was a little boy. Have you ever noticed the size difference of strawberries in the wild vs strawberries in the grocery store??? This is exactly what Gary Taubes writes about in his book: Why We Get Fat. In our paleo days, fruit was a rare treat...strawberries were only available for about 2-3 weeks out of the year and the certainly don't resemble the giant strawberries found in the grocery store. The taste is also different, strawberries from our garden are a bit tart, where the store bought ones are so sweet. Not to mention that berries should also be organic since they are filled with pesticides. There is no protective skin so they suck up all the toxins sprayed on them.

As for avocado, it is nature's first baby-food. I can't wait to serve this to baby Kai and Micah! Avocado is something you don't have to buy organic since it has a thick protective layer.

STRAWBERRY "PUDDING"
1 cup avocado (cottage cheese OR coconut cream)
1 cup organic strawberries
Stevia glycerite to taste (if desired)
A pinch of Celtic sea salt

In a powerful blender, I used a Blendtec WildSide Blender (click HERE to find it). It purees like NO other blender, place all the ingredients and blend on high until the mixture is very smooth and add sweetener if desired. Makes 2 servings (one for Micah and one for Kai!:)

NUTRITIONAL COMPARISON (per cup)
Store Bought Strawberry Pudding = 140 calories, 26 carbs, trace fiber, 1 g protein and 2 grams of BRAIN-DAMAGING fats!
"Healthified" Avocado Pudding = 140 calories, 11 carbs, 6.3 g fiber, (4.7 effective carbs) 1.9 g protein, 10 g BRAIN-BUILDING fat
"Healthified" Cottage Cheese Pudding = 125 calories, 9.6 carbs, 1.4 g fiber, (8.2 effective carbs), 16 g protein, 2.4 g fat

If you are looking for more healthy kid snacks, check out my cookbook Nutritious and Delicious. I have a chapter called Kids Snacks:)

Lemon Poppyseed Muffins and MIGRAINES

Another item to toss from your pantry!

Krusteaz Lemon Poppyseed Muffin Mix Ingredients: Enriched Bleached Flour (Wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid)Sugar, Partially Hydrogenated Soybean and Cottonseed Oils, Poppy Seeds, Food Starch-Modified, Leavening (Sodium Bicarbonate, Sodium Aluminum Phosphate)Salt, Dextrose, Soy Flour, Citric Acid, Dried Lemon Peel, Natural Flavor, Soy Lecithin (Emulsifier)Yellow 5, Yellow 5 Lake, Yellow 6, Yellow 6 Lake.

Migraines and Serotonin
A migraine is your body’s way of telling you that something is wrong, this isn't the way our brains are meant to work. Approximately 1 out of every 10 Americans experience migraines, with women being affected 3 times more often than men.

A variety of factors can trigger migraines. Triggers include over-use of headache medications, magnesium deficiency, FOOD ALLERGIES and sensitivities, tyramine containing foods, low serotonin, blood sugar imbalances, low thyroid, inflammation from tran-fats and too many carbohydrates, food dyes and chemicals, sleep issues, LOTS of things that can be controlled by our diet!

Research has linked the migraine headaches with imbalances in our neurotransmitters, specifically serotonin. This is why women suffer more often than men, our serotonin drops during our menstrual cycle...have you noticed the migraines come during certain 'times of the month?' Serotonin plays many roles in the body, and it has an effect on blood vessels. When serotonin levels are high, blood vessels constrict (shrink). When serotonin levels fall, the blood vessels dilate (swell). This swelling can cause pain or other problems.

Many things can affect the level of serotonin in your body, including your level of blood sugar, certain foods and changes in your estrogen level.

Tryptophan is a precursor to serotonin and is a naturally-occurring substance that can be found in a variety of foods. Tryptophan must enter the brain by crossing the blood-brain barrier. This barrier, made of brain capillary walls, prevents the passage of bacteria, viruses and some drugs yet permitting glucose and amino acids to pass through.

Foods high in tryptophan that can cross the blood-brain barrier are sesame seeds, sunflower seeds, eggs, edamame, cheddar cheese, pork chops, caribou, turkey, and whey protein. The commercially available alpha-lactalbumin, a whey protein and the primary protein in human breast milk, is high in tryptophan. I have TONS of recipes to increase Serotonin in my book: Secrets to Controlling Your Weight Cravings and Mood.

To produce more serotonin, aim to get at least two daily servings of animal protein like poultry, eggs and shrimp per day. Each serving of these foods provides the body with about 300 mg of tryptophan, the amino acid needed to produce serotonin. For best results, take 5-HTP supplement to increase serotonin before bed (see supplement chapter in Secrets to Controlling Your Weight Cravings and Mood). It converts tryptophan into serotonin during the sleep cycle. Researchers at the University of Cambridge in the United Kingdom found that a daily dose of 500 mg boosted levels of serotonin within two weeks. Please note: if you are taking a prescription anti-depressant, you shouldn't take 5-HTP. Other supplements such as high doses of magnesium is also a necessity to calm migraines.

Let's try this recipe filled with eggs for serotonin and blood sugar balancing coconut flour! *Note: Click on the ingredients to find out where to purchase them.

MUFFINS:
1/2 cup coconut flour
2 TBS psyllium husk
1/4 tsp Celtic sea salt
1/4 tsp baking soda
6 eggs
1/2 cup erythritol (or Just Like Sugar)
1 tsp stevia glycerite
1 tsp vanilla or lemon oil
1/2 cup coconut oil or butter, melted
1/4 cup poppyseeds
1/3 cup lemon juice
1 TBS grated lemon zest

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 muffin pan and fill about 2/3 of the way full with batter. Bake for 18-20 minutes, or until a toothpick comes out clean. Makes 12 muffins.

LEMON GLAZE
1/2 tsp stevia glycerite (or 1/4 cup Just Like Sugar)
1/2 cup cream cheese (or coconut cream if dairy allergy)
1/2 cup lemon juice
1 tsp vanilla extract
pinch Celtic sea salt

For the glaze, blend all ingredients until smooth. Drizzle on top of muffins.

NUTRITIONAL COMPARISON (per muffin)
Krusteaz Muffins = 225 calories, 36.2 carbs, 0.9g fiber
"Healthified" Muffin = 144 calories, 4.9 carbs, 3.1g fiber

Tortillas and ACNE Facts

"Acne is one of the Easiest Problems to Treat Naturally. Just like other chronic diseases running rampant in Western society (like diabetes, heart disease, and obesity), acne is primarily a disease of the Western world." Dr. Mercola. "Acne is much less of a problem in non-Westernized societies, where refined carbohydrates and sugar are consumed in much lower amounts. Solid evidence exists that diets high in sugar and refined carbohydrates are the primary CAUSE of acne."

If you or your children are frustrated with acne, a grain-free diet will very likely clear up your skin. If you have been on a low-fat or "fad" diet, you may be also dealing with some vitamin/mineral deficiencies so concentrated doses of supplements like vitamin A and zinc may be a necessity too. Antibiotics are unnecessary AND unsafe because correcting your diet creates an internal environment that does not allow bacterial overgrowth to occur. Taking antibiotics is SO detrimental for your gut flora...it kills all of your good bacteria which can lead to autoimmune diseases and food allergies (Fun Fact: You can decrease your baby's/children's chance of a food allergy by 70% if you give them bifido bacteria in the first year of their life: it is naturally found in breastmilk if the mother is eating fermented veggies).

STEP 1: We all know that "simple carbohydrates" are just empty junk calories. These would include white bread, white rice, all sugars, soda, candy, cookies. Eliminating these would be step one in clearing up your skin. TOTALLY getting rid of high fructose corn syrup is a mantra we all should follow and teach our kids how to read labels to never eat this. I found it in pickles this past weekend! Fruit also contains a high amount of fructose, so it should be consumed in very limited amounts and NEVER in the form of juice.

STEP 2: Complex carbohydrates are just glucose molecules linked together in long chains, our body breaks them down into glucose (AKA Sugar) in the blood. Complex carbohydrates are found in foods such as beans, nuts, whole grains, and starchy vegetables. These sound healthy right, BUT if acne is a problem for you, limiting these will decrease the inflammation of the skin caused by the rise in insulin. Our bodies prefer the complex carbs found in non-starchy vegetables instead of the complex carbs found in whole grains, because your body handles their digestion differently. Veggies, such as cauliflower, are slow to break down into simple sugars, with minimal insulin impact, whereas digestion of grain-carbs, such as brown rice, raises your insulin.

High insulin levels increases male hormones, which cause your pores to secrete more sebum, a greasy substance that traps acne-promoting bacteria. Insulin also causes skin cells to multiply, a process associated with acne. This rise in male hormones can also cause fertility issues, so a low carb diet would greatly help women with PCOS.

STEP 3: If step 1 and 2 don't work, then I suspect a food sensitivity to gluten. Gluten in wheat and other grains may be contributing to your acne symptoms if you have a gluten intolerance, which many people do. This is a separate issue from the insulin effects already discussed. Gluten is a prime suspect if you have rosacea. A person who is sensitive to gluten cannot digest gluten, so the body will not recognize it when it is eaten and therefore treats it as a foreign body when trying to digest it. The gluten can push the toxins through the skin and cause acne.

BUT, you must be careful when choosing "gluten free" products, such as the wraps in the photo, they are very high in carbs which won't help acne. It may seem impossible in our society to eat 'gluten free' and low carb, but we do it and we still enjoy pizza, donuts, risotto...just in my "healthified" modified ways!

STEP 4: Get rid of hormones in your food. Get rid of milk, or only buy whole-organic-hormone free milk. Purchase hormone free meat, chicken, and eggs. To read more, go to: The Sea Of Estrogens!

STEP 5: Add in helpful supplements such as Cod Liver Oil. Vitamin A and EPA/DHA are extremely helpful in clearing acne. Zinc and other minerals can also help.



Try these tortillas instead!

1/2 cup coconut flour
1/2 tsp baking soda
1/2 tsp lemon juice
1/2 tsp Celtic Sea Salt
1 1/2 cup egg whites (or 6 eggs)
3/4 cup unsweetened almond milk
Coconut oil spray (for frying)

Sift together the coconut flour and baking soda. Add in the lemon juice, egg whites, and almond milk (make sure it isn't "vanilla"). Blend until very smooth (I used this food processor: click HERE...I always use it to make cake batter, pancake batter...it makes life easier, I can move about the kitchen while it mixes for me). Let sit for 10 minutes to let the coconut flour absorb the liquid and thicken.

Heat the pan to medium heat. Make sure the batter is thinner than a pancake batter. Pour 1/4 cup of the batter on a heated pan greased with coconut oil spray or butter (grease well). Pour the batter into the pan and swirl the pan to spread the batter to cover the entire pan (make sure it is very thin). Make sure the tortilla is golden brown and cooked almost through before flipping. Once the tortilla is ready, flip and cook on the other side until golden brown. Use these to make sandwich wraps with, Mexican dishes, or sweet desserts! Makes 9 servings.

NUTRITIONAL COMPARISON (per tortilla):
Traditional Corn Tortilla = 180 calories, 30 carbs, 3g fiber
"Healthified" Tortilla = 58 calories, 4 carbs, 2.3g fiber

Tuna "Noodle" Salad

I love tuna noodle salad. Here is my version. I have brought this to BBQ parties and people love it!

"HEALTHIFIED" TUNA "NOODLE" SALAD
1 jar Hearts of Palm (cheaper at Trader Joe's!)
1 stalk celery, chopped
1 (12 ounce) can tuna
1/2 cup Spectrum Mayo
1/4 cup chopped dill pickles
1 pinch of Celtic sea salt
OPTIONAL: Hard Boiled Eggs and a small handful of peas

Cut up the Hearts of Palm into "noodle-like" shapes.

In a large bowl, combine the Hearts of Palm pieces, pickles, celery, eggs and tuna.

Prepare the dressing by whisking together the mayonnaise and salt. Add to tuna mixture, and refrigerate for 1 hour. Serves 4

NUTRITIONAL Comparison:
Using Noodles: 260 calories, 35.8 carbs, 2.2 fiber
Using Hearts of Palm: 124 calories, 6 carbs, 2 fiber

Wild Blueberry Ice Cream

There are umpteen reasons to go wild about these wild blueberries. For starters ,its one of the best anti-aging and anti-cancer foods ,also known to promote healthy vision and maintain heart health.

Difference between Wild and Cultivated Blueberries
Wild blueberries are distinct from cultivated blueberries in several significant ways.Unlike cultivated (highbush) blueberries, Wild (lowbush) Blueberries are not planted. They are spread primarily by rhizomes or underground runners, which give rise to new shoots and stems. Wild Blueberry fields and barrens contain many different varieties of berries, which accounts for the variations in size and color that characterize the Wild Blueberry crop.
Other differences include:

Antioxidant capacity - Wild Blueberries contain more of the powerful antioxidant anthocyanin and demonstrate greater antioxidant capacity per serving than cultivated blueberries.
Taste - Wild Blueberries have a more intense, sweet and tangy taste than cultivated blueberries
Size - Wild Blueberries are naturally smaller and more compact (less water content) than cultivated, which means you get more Wild Blueberries per pound.
Performance - Wild Blueberries hold their shape, texture and color through a variety of baking and manufacturing process. They also freeze very well: IQF Wild Blueberries maintain their quality for more than two years.

Wild Blueberry Health
Source :Wildblueberries.com


One of my favorite ways to enjoy the wild blueberries is in an non-fat yogurt. Also this Wild blueberry Ice-cream is truly a sensational summer treat. The method remains same as other dairy-free healthy ice creams inspired by Rachel's original recipe.


Recipe : Dairy free Wild Blueberry Ice-cream ,inspired by Rachel Albert-Matesz's Ice Dream Cookbook.Find my review here.

Yields 1 3/4 cup
Ingredients
one 14 ounce can Coconut milk(preservative free,I use Thai Kitchen brand)
2 cups frozen Wild blueberries
1/4 cup honey,agave nectar or 1/3 cup maple syrup
1/3 cup cool or cold filtered water
2 teaspoon unflavored gelatin or 3/4 teaspoon agar agar powder (not the flakes)
pinch of salt


Method
1.Warm the water in small sauce pan.Sprinkle the gelatin or agar-agar,do no stir,let dissolved completely 4-5 minutes.Turn off the heat.
2.Process the 1 cup of blueberries in a food processor or vitamix along with the coconut milk,sweetener(honey or agave),salt,the gelatin or agar-agar mixture and blend again until well combined and smooth.
3-Pour into one or more wide-mouthed jars. Cover and refrigerate for at least 6 hours before churning.

4-Scrape the chilled custard into the canister of your ice cream maker. Churn according to the manufacturer’s instructions.Mix in the remaining 1 cup of frozen blueberries.

5-Serve immediately or spoon into several 8-to 16-ounce freezer safe containers. Cover and freeze for 3 or more hours for a firmer texture.

6-Soften solidly frozen dessert by placing it in the refrigerator for 30 to 45 minutes or on the counter for 15 to 30 minutes before serving.Garnish with fresh mango slices

Without the Ice cream machine method
After the step 2,transfer the Ice Cream mixture in to a freezer proof container,preferably air tight.Freeze for about an hour,then get the container out and whisk the mixture using a spatula or hand held whisk or electric whisk to break the ice crystals forming over the edges of the container.Freeze and whisk again after 30-40 minutes ,repeat this for about 6 hours until the mixture is almost frozen.Serve immediately or freeze.Do as in step 6 to serve.