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Living Happy, Healthy and Paleo... / Uncategorized

Updated Meal Service for Sept 26 - Oct 2nd, 2016

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Just another day at the market...

We have spent the Summer loving the warm weather, friends and healthy food. This morning we headed off to our local farmers market with coffees in hand and empty bags to be filled with organic produce.  The Seattle area is famous for gorgeous bouquet of flowers wrapped in paper. Our farmers market always has a beautiful selection. Today wasn't any different. My youngest daughter picked out this lovely bunch. It is filled with dahlias, zinnias, stock, dianthus and foxglove to name a few. These bouquets will last for a week or two and cost $10. Score!  I always pick up my meat from Olsen Farms. I use it at home and lately for my my business. They are from Coleville, WA and make a 6 hour drive to our market and I'm sure glad they do! Their beef, lamb and pork is grass-fed and grass-finished. Their dried meat is amazing! To learn more about Olsen Farms http://potato1123.blogspot.com/2011/02/love-potato.html?m=1 I picked up a few pounds of pablano peppers. During this time of year I make pablano pepper sauce. After it is freshly made, it will store for months in Mason jars. Our family uses it to add flavor to egg scrambles, soups and roasted vegetables. I will write a blog post after this one and share the recipe. I tried something new today, Bubblegum plums. They are pink and round and incredibly sweet.  These won't last long in our house. 
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Who needs mashed taters..

I just bought some really nice parsnips and rutabaga's to mash. My family loves to dip their steak in this creamy concoction. The combo creams like potatoes but has a fresh celery taste which goes lovely with steak and chicken. Peel and cube your parsnips and rutabaga's then boil until fork tender. I used 3 medium rutabaga's and 2 large parsnips.    Drain and place in your food processor. Add 1 tablespoon grass fed butter, salt, pepper and about 1/3 cup of unsweetened coconut milk. Process on high for about 3 minutes or until smooth. For a thinner mash add more coconut milk. Enjoy!   
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Whole 30 Approved..

Dinner was served late tonight and I still managed to stay on track for day two! I pan fried pork loin chops in coconut oil after I sprinkled both sides with Trader Joe's 21 seasoning and sea salt. The chops are pretty thick, 2 inches almost. To make sure they are thoroughly cooked I flipped them after 10 mins. Another 10 minutes pass and I take them out to rest for five minutes like I do beef before serving      Right now artichokes are looking amazing. I steamed three of those up. The artichokes usually take 45 minutes to steam in a big pot with about 2 cups of water.     When the artichokes are fork tender I know their ready to serve. I cut them in half before serving.     Plate your pork loin chops, artichokes and serve with some Paleo mayonnaise.  So easy and healthy! 
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Berries for later....

Today I bought five packages of blackberries. Of course a little overripe and in desperate need of being used today! I usually throw them in a pot with honey and lemon and make a lovely blackberry jam which we use on gluten free pancakes or in smoothies. Today I'm short on time and I want to share a tip to use them later when I do have more time. These are irganic berries so I give them a general wash and dry them thoroughly with a cotton kitchen towel. I place them, single layer on a cookie sheet. I'll give you another tip. I keep a new cookie sheet that I don't use for baking just for freezing my berries.     Place in the freezer for about an hour or until hard. Once they are hard, the blackberries are easy to remove and they will not stick together once you put them in a mason jar for storage.    We keep these in our freezer and they usually last for about a month. My daughters will take them out by the handful and throw them into their smoothies. I pull them out whenever I want to add them to gluten-free scones or waffles. Enjoy!❤️   
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Bone Broth, Stock or Broth?

   Broth is typically made with meat and can contain a small amount of bones (think of the bones in a fresh whole chicken). Broth is typically simmered for a short period of time (45 minutes to 2 hours). It is very light in flavor, thin in texture and rich in protein.Stock is typically made with bones and can contain a small amount of meat (think of the meat that adheres to a beef neck bone). Often the bones are roasted before simmering them as this simple technique greatly improves the flavor. Beef stocks, for example, can present a faint acrid flavor if the bones aren’t first roasted. Stock is typically simmered for a moderate amount of time (3 to 4 hours). Stock is a good source of gelatin. Bone Broth is typically made with bones and can contain a small amount of meat adhering to the bones. As with stock, bones are typically roasted first to improve the flavor of the bone broth. Bone broths are typically simmered for a very long period of time (often in excess of 24 hours), with the purpose being not only to produce gelatin from collagen-rich joints but also to release minerals from bones. At the end of cooking, the bones should crumble when pressed lightly between your thumb and forefinger. why bone broths are good for you Bone broths are extraordinarily rich in protein, and can be a source of minerals as well. Glycine supports the bodies detoxification process and is used in the synthesis of hemoglobin, bile salts and other naturally-occurring chemicals within the body. Glycine also supports digestion and the secretion of gastric acids. Proline, especially when paired with vitamin C, supports good skin health. Bone broths are also rich in gelatin which may support skin health. Gelatin also support digestive health which is why it plays a critical role in the GAPS diet. And, lastly, if you’ve ever wondering why chicken soup is good for a cold, there’s science behind that, too. Chicken broth inhibits neutrophil migration; that is, it helps mitigate the side effects of colds, flus and upper respiratory infections.    
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Go get a pressure cooker now!

   We made the most amazing beef stew the other night, by we I mean my husband. I had the chance to sit back and watch this incredible meal unfold. My mother-in-law purchased this lovely kitchen staple for me a few months ago and I have been using it to make pastured grass-fed beef bone broth and not much else. My husband bought two three pound pastured grass-fed beef roasts, about 8 large red skinned potatoes, carrots, mushrooms, celery and onions. 6 cups of beef bone broth that I make and bay leaves, thyme, salt, pepper and about 10 garlic cloves. I know he used more spices but it is kind of a blurr with all the excitement He loaded everything in, set the timer for 90 minutes  and that's when the magic started to happen.    It sounded like the pressure cooker was decompressing for the first 15 minutes then the steam started to steadily stream out of the top. That's when you know the cooking process has begun. The house started to smell like lovely beef roast! After 90 minutes, the timer went off. This is is a very important part, you can't just open it up right away you have to let the pressure out for a good 20 to 25 minutes. The machine will let you know when it's done. The beef was so tender it shredded with a fork. The carrots and celery cook down to thicken the broth. Which we drank for quite a few days.  Get a pressure cooker and start trying new recipes! 
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Winter Break NOT Winter Wreak!

It's that crazy time of year. Kids are all home from school on break. Christmas is a few days away and you have a MILLION things to do! Breathe and then breathe again. Slow down your mind and your worries. This holiday comes every year and everything always gets done. Learn to enjoy the last few days of this time of year. Make those cookies with your kids. Let's face it their getting bigger every day, enjoy them being home from school. Let the chores pile up a little. Not going anywhere! Sleep late, stay up late, watch that movie together, go together to see Christmas lights! It has taken me years and I missed a lot when my daughters were small because I was rushing around trying to do what I thought was important than what was important.

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Paleo Energy Bars

IMG_7337-0 I love making different batches of these healthy and satisfying fruit snd nut bars. I will make large batches of these for school and home snacks. They keep for weeks in an air tight container. I use a wide variety of nuts but I especially like raw almonds and pistachios. Paleo Energy Bars 1 cup raw almonds 1/2 cup macadamia nuts 1 cup pitted dried dates 1/2 cup dried dark Cherries 1 tablespoon chia seeds 1 tablespoon flax seed 8"x8" baking pan Put all ingredients in a food processor and blend on medium speed until it looks like coarse sand. Dump contents of food processor in the center of the baking pan. Spread with your fingers until it's evenly covers the bottom of the baking pan. Let sit for a few hours uncovered on your kitchen counter. Cut it into 2" squares and store in an air tight container. Enjoy!

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Snack Healthy

Dragon Fruit is a wonderful choice for a quick and healthy snack. I cut mine in half and then again until I have four pretty equal pieces. Place your dragon fruit on a glass dish in the freezer for 15 to 20 minutes. Eat with a spoon and you will never miss ice cream again! Image I make hummus from chickpeas that I sprout in lemon water. I fill the bottom of small jars with hummus and stand up on end veggies like snap peas. Screw the lids back on. You will have a healthy snack in the refrigerator ready at anytime.

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Lemony Sesame Chicken

IMG_9072 What could be better on a cold rainy day then the smell of chicken roasting in the oven. Lemon gives a lovely tartness to the chicken and really brightens the taste of all the fresh herbs. "Lemony Sesame Chicken" 3 lbs of chicken 3 tablespoons lemon zest 1/2 cup lemon juice 1/2 cup extra-virgin olive oil 1 tablespoon sesame oil 1/2 cup fresh parsley; chopped 1 tablespoon fresh thyme 2 tablespoons fresh rosemary; chopped 3 garlic cloves; smashed then roughly chopped 2 tablespoons paprika 2 tablespoons coriander 1 tablespoon sesame seeds 1 teaspoon pepper 1 teaspoon Kosher salt Preheat oven to 350° Combined all ingredients in a large bowl, mix well. After I zest and juice the lemons, chop them up and add to the chicken. Cover and let marinate for 30 minutes. In the meantime, line a cookie sheet with parchment paper. After the 30 minutes has passed dump the entire contents of the bowl on the cookie sheet in a single layer. Be sure to use a spatula to get everything out of the bowl and over your chicken! Bake for 45 to 60 minutes or until the chicken is a nice golden brown.

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Spaghetti Squash Saucy Lasagna

IMG_8170 You will need 2 to 3 spaghetti squash's cut in half, lengthwise with the seeds removed placed on parchment lined cookie sheets. Bake at 350 degrees for 45 to 60 minutes depending on your oven. Once this is done, remove spaghetti squash from oven and let cool for 10 to 20 minutes. Now you can scoop out all of that yummy goodness inside of the squash!

IMG_9042 Here is where I do things differently. After scooping all of the flesh from the squash, I start filling up mason jars. I can almost fit an entire spaghetti squash in 1 quart mason jar. Store spaghetti squash for assembling lasagnas later.

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IMG_9029 Today I took a jar of spaghetti squash out of the refrigerator and made a quick sauce from tomatoes, grass fed ground beef, scallions, mushroom and onions.

IMG_9026-0 Use a 9" x 11" casserole dish greased with virgin unrefined coconut oil. Put your first layer down of spaghetti squash and then sauce and repeat until you've done the steps twice with sauce ending up on top.

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IMG_9034-0 Once the layers are done bake in the oven at 350° for 15 to 20 minutes. If you have sauce leftover jar it for later and you can assemble a quick dinner easily any night of the week! Bon appétit
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