Pumpkin Custard Bars ( SF, DF, GF- Restart Compliant )

Snacks | September 29, 2016 | By

Pumpkin Custard Bars
a sugar free, dairy free, gluten free, paleo and restart compliant treat.
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Ingredients
  1. 1 can coconut cream - From Trader Joes
  2. 1 can Organic pumpkin puree
  3. 3 eggs
  4. 2 bananas
  5. 1/2 t. nutmeg
  6. 3 T coconut flour
  7. 3 T almond butter
Instructions
  1. Blend all ingredients together in a bowl using a hand blender. Grease a 9 x 13 pan with coconut oil. Pour batter in the pan. Bake 350 for 30-40 min.
  2. Serve warm or chill for a firmer consistency.
Nourishing Tables http://nourishingtables.com/
It’s pumpkin season and as I am on day 9 of the RESTART program, I wanted to find a delicious grain free, gluten free and sugar free treat that me and my whole family could enjoy. I stumbled upon a pumpkin bar recipe but didn’t have all the ingredients that I needed so I made my own variation and have to say, it is pretty AH-MAZING. It’s made with coconut cream, full of healthy fats, so it’s dairy free as well. And because its full of healthy ingredients, I can feel good about letting my kids eat this for breakfast too!

Enjoy friends!

pumpkin-bar-ingredients-in-bowl

 

Put all ingredients in a bowl

 

 

 

 

 

 

 

 

Blend with an immersion blender or use a regular blender. Bake at 350 for 30-40 min. Serve warm or chill for a firmer consistency. 

pumpkin-bar-blended

Wild Salmon Cakes

Main course, side dishes | September 22, 2016 | By

The American Heart Association urges everyone to consume fish at least twice a week—especially fatty species such as salmon, herring, black cod, mackerel, and sardines.  Eating fish regularly helps protect against developing heart disease and heart attack, but did you know that it is also immune boosting? The oils in fish are unique; they have omega 3s–essential fatty acids not found in any other foods. They are essential- meaning the body can not make them.

 The omega 3s in fish improve heart function and make other conditions that contribute to heart disease less dangerous. They also reduce the production of inflammatory substances that can cause swelling, stiffness and joint pain and help keep inflammation from running rampant.  Our immune system is actually supposed to inflame when it is responding to an injury or attack either inside or outside the body. That’s a good thing for healing. But we also need the body to anti-inflame when the initial healing is done. When inflammation continues in the body we begin to have chronic health issues. That’s where the important Omega-3’s come in. We want their anti-inflammatory properties.

Modern foods provide an overabundance of omega-6 fatty acids, which increase inflammation, mostly from refined vegetable oils that are used in fried food as well as snack foods, cookies and crackers. Omega-3s, conversely, are now relatively rare in American diets. The result is an imbalance of these essential fats that drives inflammation and promotes several diseases. 

One easy way to get some healthy Omega 3 Essential fatty acids in your diet is by eating wild salmon. Salmon contains these health building properties: 

  • the antioxidant amino acid taurine
  • heart-healthy vitamin B12
  • anti-inflammatory omega-3 fatty acids
  • immune-supportive selenium
  • energy-producing phosphorus
  • muscle-building protein
  • heart-healthy niacin, vitamin B12, vitamin B6, and potassium
  • bone-building vitamin D
    Vitamin D has been shown to be a critical factor in preventing unwanted inflammation, in supporting cognitive function, and in lowering risk of several types of cancer, including breast, prostate, and colorectal cancer.

Salmon is one of my favorite meals to eat and my family loves it too. I keep some canned wild salmon on hand to whip up these salmon cakes. I change it up based on what vegetables I have on hand. These salmon cakes are also a great way to hide some healthy greens too. They can be baked or fried in coconut oil on the stove. I’ve done it both ways and both turn out great! 

These are RESTART compliant and 30Clean compliant too. Gluten free, dairy free and nut free. 

Enjoy! 

Salmon Cakes
A delicious wild salmon cake full of healthy Omega 3 fatty acids
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Ingredients
  1. 3- 6oz. can of wild salmon
  2. 1/4 grated sweet onion
  3. 2 grated carrots
  4. 1-2 grated yellow squash
  5. 1 t. salt
  6. 3 pastured eggs
  7. 2T coconut flour
  8. 1T golden flax meal
  9. 1 t. dried dill
  10. fresh rosemary, parsley and basil - 1 t. each
Instructions
  1. Mix all the veggies in a large bowl. Add in the coconut flour and flax meal plus the herbs and spices and mix well. Add the eggs and mix until it comes together. Form into patties with your hands.
  2. Bake 350 for 40 minutes or until top is browned. OR cook in coconut oil on the stove top until crispy.
  3. Serve hot
Notes
  1. I like to serve mine with a side of brussel sprouts or green beans. I also like to add some mashed cauliflower as a side. If you can tolerate dairy, creme fraiche is a wonderful topping to each salmon cake.
Nourishing Tables http://nourishingtables.com/

The benefits of raw milk yogurt and how to make it at home


Raw milk is truly one of the most nutrient-dense foods in the world and has a nutritional profile unlike any other food. It is even called a traditional super-food. When you combine this super food with live probiotics ( like yogurt cultures and kefir )- you get a nutritional powerhouse that not only feeds your brain and body, but it also feeds your gut with beneficial organisms that keeps pathogens at bay and heals the digestive system. If you are unsure about whether raw milk is safe, check out this article by Dr. Axe on 5 reasons raw milk benefits are out of this world! 

The best way to include probiotics in your diet is in their most natural state, which includes raw milk products such as cheese, kefir and yogurt. Yogurt and Kefir are my top choices in adding a healthy daily dose of these good guys. And both are super easy to make at home. I’ll show you how below.

In North Carolina, we don’t have access to raw milk. However, South Carolina is just a few miles away and it is for sale there. I buy mine from Milky Way Farm every other week. I grab my cooler and get fresh nutrient dense whole milk and cream to make my yogurt, kefir and butter. But what if you don’t want to drive to SC? There are other choices of milk that you CAN use. It won’t have the same nutritional profile that raw milk does- BUT it can come close. The next best option is buying a milk that is pasteurized but NOT ultra- pasteurized. The ultra pasteurization kills ALL the beneficial enzymes and yogurt and kefir will not culture well with this type of milk. When I run out of my raw milk and the pic up day has not come around yet, I buy Homeland dairy from The Bradford Store right down the road in Huntersville.

Homemade Yogurt

Your first step is to grab your supplies. You will need:

1/2 gallon Raw whole milk

2 quart size mason jars– make sure they are clean and sterile (you can run them through your dishwasher or place upside down in boiling water for 2 minutes)

1/4 cup plain yogurt or 1/4 cup from your last batch of homemade yogurt (you can buy a small 8 oz container of organic plain yogurt at the store for this)

A candy thermometer – (See the picture below)

A spoon or rubber spatula

Step one: Heat your milk to 110 degrees

yogurt 1

Once your milk is heated- Let it cool to 86 degrees

Step 2: Pour milk into your Mason jars

Step 3: Add 1/4 cup of your plain yogurt to each jar and stir

yogurt 2

Step 4: Let time do the work- Put a cap on each jar and place in your oven with the oven light on. Let it sit overnight or 12-24 hours.

And that’s it! Seriously simple right?! In the morning you have fresh homemade yogurt that is a fraction of the cost that you have to pay at the store.

I serve my yogurt with fresh berries and some local raw honey. Or you can use it in smoothies, as a dip or to make yogurt cheese.

Enjoy!

In Peace and Wellness,

Chris

 

Homemade yogurt
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Ingredients
  1. 1/2 gallon Raw whole milk
  2. 2 quart size mason jars– make sure they are clean and sterile (you can run them through your dishwasher or place upside down in boiling water for 2 minutes)
  3. 1/4 cup plain yogurt or 1/4 cup from your last batch of homemade yogurt (you can buy a small 8 oz container of organic plain yogurt at the store for this)
  4. A candy thermometer
  5. A spoon or rubber spatula
Instructions
  1. Step one: Heat your milk to 110 degrees
  2. Step 2: Pour milk into your Mason jars
  3. Step 3: Add 1/4 cup of your plain yogurt to each jar and stir
  4. Step 4: Let time do the work- Put a cap on each jar and place in your oven with the oven light on. Let it sit overnight or 12-24 hours.
Nourishing Tables http://nourishingtables.com/

Simple Tomato Soup and putting up the harvest

Soups | August 3, 2016 | By

It’s summer time and right in the middle of tomato season. Sweet juicy tomatoes are my families favorite. Every summer I grow some and buy some and make tomato soup, tomato sauce and dried tomatoes. 

Today was a day of preserving the harvest using some Roma tomatoes that I purchased from the Bradford Store. It is my favorite country store a few miles from my house in Concord NC. They grow their own produce and source produce and whole foods locally. When you stop by, tell Kim or Kelly that Chris sent you. 😉 I love being able to support my local farmers. I used some tomatoes for soup, some for tomato sauce and I dried some to store in the freezer. A few hours of time for all 3 ways to preserve tomatoes- and I will be tasting a bit of summer this winter.  pot full of romas

 

 

 

Fill a pot full of chopped Roma Tomatoes

 

 

 

garlic and tomaotes

 

Add 1 cup chicken bone broth, 2-4 garlic cloves, fresh basil, 1 T of olive oil,  and let cook 20 minutes. 

 

 

pureed tomatoes

 

Add 1 t. celtic sea salt, 2 T raw honey. Puree with a hand blender OR use a blender in batches filling only 2/3 of the way. When everything has been blended evenly- add in 1/2 cup heavy cream. Raw milk heavy cream is best- but if you can’t find that- you can use a heavy cream that has NOT been ultra-pasteurized.  I use Homeland Creamery, available at the Bradford Store.

 Taste and adjust seasonings as needed. 

 

tomato soupBelow is a printable recipe for my Simple Tomato Soup and a video of how I dehydrate my tomatoes to store for the winter. I hope you will visit your farmers market and take advantage of the abundance of tomatoes available. In just a short time you will be putting up your harvest while your whole house smells of beautiful tomatoes. Enjoy!

Chris

 

Dehydrating Tomatoes Video

 

 

Simple tomato soup
A simple and quick tomato soup recipe
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Prep Time
20 min
Cook Time
20 min
Total Time
40 min
Prep Time
20 min
Cook Time
20 min
Total Time
40 min
Ingredients
  1. Chopped Roma tomatoes- Enough to fill a 6 quart pot
  2. 2-4 cloves of garlic
  3. 1 1/2 C. of chicken bone broth
  4. 2 t. celtic salt
  5. 2 T fresh basil
  6. 1 T extra virgin olive oil
  7. 1/2 C heavy cream
Instructions
  1. Chop Roma tomatoes and place in pot. Bring heat to medium and cook. While tomatoes are cooking, add in garlic cloves, chicken broth, salt, basil, olive oil and bring to a boil. Reduce heat back to medium low and using a hand blender, puree until smooth. Add in raw honey and heavy cream and stir. DO NOT bring it back to a boil. Taste and adjust seasonings if needed.
Notes
  1. Paris well with grilled cheese on sourdough bread.
Nourishing Tables http://nourishingtables.com/

One pot AMAZING

 

One pot meals have always been some of the quickest and tastiest meals that I cook. The flavors blend so well together and to be honest, who doesn’t want a quick and easy meal. Lately, as I’ve been studying for my finals with NTA, I have been all about making nutrient dense healthy meals that don’t take a lot time or prep. This one is a winner! Packed with a power house of super greens, sweet potato, zucchini, bone broth and sweet onions. It’s sure to please. And its, grain free, gluten free, egg free and delicious. The sausage is from my local farmer, creek side farms and it’s so good. 

Enjoy friends! 

Sweet potato, sausage and power greens
A delicious one pot wonder
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Prep Time
5 min
Cook Time
15 min
Total Time
20 min
Prep Time
5 min
Cook Time
15 min
Total Time
20 min
Ingredients
  1. 1 medium sweet potato
  2. 1 medium zucchini
  3. 1/4 sweet onion
  4. 1/2 cup bone broth
  5. 2 cups power greens ( spinach, kale, swiss chard )
  6. 1/4 pound of sausage
Instructions
  1. Chop the onion, sweet potato and zucchini in medium sized chunks.
  2. Sauté the sausage until done.
  3. All everything to a skillet and cook on medium for 15 minutes.
  4. add salt and pepper to taste.
Nourishing Tables http://nourishingtables.com/