Super Bowl of Randomness

Some of my best dinner come from those exhausted nights where I can't quite wrap my mind around cooking so I just start throwing sh*t in a pan until it tastes good. You too? Share your creations in the comments.

Tonight's dinner was a Super Bowl of randomness.

I started by grilling scallops. Being super indecisive about favors, I added 1 tap crushed garlic, and salt and pepper. That was a little boring so I added a dash of wine. That was kind of gross so I added jerk seasoning and a tiny dash of Worcestershire sauce. Somehow, it all came together beautifully.

Then I sautéed onions, pepper and mushrooms with garlic. it's hot outside so I tossed in some fresh pineapple and tomato argue end, just long enough to warm them up a little. Then, I dumped it all on top of crisp spinach greens and a diced avocado.

Seriously....super random but its freaking delicious!

So, what's the wierdest thing you've ever invented?

Super Science Sunday: Omega 3s

OK kids, today's lesson is all about the wonderful world of omega 3 fatty acids, and why I love them so. 

Here's the elevator version: most of us don't get enough of these beauties, and our health can suffer if we don't change that. Symptoms of an omega 3 deficiency are problems with mood and brain function, skin problems and inflammation, which is a root cause of chronic diseases such as cancer, arthritis  diabetes and heart disease Eat more wild caught fish and algae and less vegetable oils. 

In today's modern society we eat a LOT of omega 6 fatty acids from oils, eggs, poultry, and nuts. Omega 6's aren't a bad thing, but they should be consumed in a somewhat balanced ratio with omega 3's found mostly in fish but also in flax seed, walnuts (although flax and walnuts are also high in omega 6 so that doesn't really help you get the proper ratio.) The average American eats a ratio of 14:1 omega 6:omega 3. A healthier ratio would be 1:1, but ratios over 1:10 have been linked to many diseases and death, while ratios under 1:4 are associated with increased health and recovery as well as superior mental performance.

There is a ton of controversy out there about whether or not supplements work well or are sustainable and I'm not touching that debate with a ten foot pole. We can all just agree that getting them from food is the wisest choice. That said, I was having a real problem getting balance in my diet and decided to add fermented cod liver oil daily and I have noticed tremendous improvements in my skin, mood and memory. 

SO here it is...follow the links below to get your geek on and learn more:

"Omega-3 fatty acids are considered essential fatty acids: They are necessary for human health but the body can' t make them -- you have to get them through food. Omega-3 fatty acids can be found in fish, such as salmon, tuna, and halibut, other seafood including algae and krill, some plants, and nut oils. Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids play a crucial role in brain function, as well as normal growth and development. They have also become popular because they may reduce the risk of heart disease. The American Heart Association recommends eating fish (particularly fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon) at least 2 times a week.
Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. Symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation."
http://www.umm.edu/altmed/articles/omega-3-000316.htm

Omega-3 Intake Heightens Working Memory in Healthy Young Adults
Http://www.sciencedaily.com/releases/2012/10/121025122433.htm

The Importance of the Omega-6/Omega-3 Fatty Acid Ratio in Cardiovascular Disease and Other Chronic Diseases
http://ebm.rsmjournals.com/content/233/6/674.long

Omega-3 Fatty Acids in Inflammation and Autoimmune Diseases

"Experimental studies have provided evidence that incorporation of omega-3 fatty acids modifies inflammatory and immune reactions, making omega-3 fatty acids potential therapeutic agents for inflammatory and autoimmune diseases"
http://www.jacn.org/content/21/6/495.full


How too much omega-6 and not enough omega-3 is making us sick
http://chriskresser.com/how-too-much-omega-6-and-not-enough-omega-3-is-making-us-sick

Depressive Symptoms, n-6:n-3 Fatty Acids, and Inflammation in Older Adults
"Higher levels of depressive symptoms as well as higher n-6:n-3 ratios worked together to markedly enhance proinflammatory cytokines beyond the contribution provided by either variable alone...In summary, our findings highlight ways in which diet may enhance or inhibit depression-related inflammation among older adults. These behavior-dietary-immune interactions have important implications for both mental and physical health.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2856352/


The moral of the story is this....wild caught, sustainable cold water fish is your friend...and it's good for your brain, nerves, skin and hair. 

Stay healthy loves!
Kellie :) 

What We Ate Wednesday: Super Easy Chicken Pot Pie (egg, dairy, grain and soy free)

Every once and a while I have a craving for some comfort food. In my house growing up, comfort food meant TV dinners and frozen pot pies... don't judge).

I tried several recipes and came up with this recipe that's super quick and easy- not quite microwave dinner easy, but quick enough for a busy weeknight.

Enjoy!

Crust:
3 cups Almond Meal
1.5 tsp Kosher Salt
1 tsp Baking Powder
1/4 cup Coconut Oil (room temperature)
1/4 cup ghee
1 tbs Cool Water
Mix together and knead on a clean surface, roll into a ball and cover with plastic wrap. Refrigerate.

Pie filling:
1/4 cup ghee
2tbs almond flour
4 cups chicken broth
Arrowroot (optional)
2 garlic cloves
1 Tbsp rosemary
2 tsp salt
1 tsp black pepper

Melt ghee in a medium-sized saucepan on medium low. Add flour slowly while whisking until smooth. Keep stirring, and gradually add broth.

Simmer for 10 minutes, whisking periodically. If mixture is too thick add a little bit of water. If too watery add some more almond flour or a bit of arrowroot powder.

Now, add veggies and seasoning.
Add your chicken last and simmer another 10 minutes.

Pour into a casserole dish (or individual dishes).

Take dough out of refrigerator, and roll it 1/2 inch thick. Cut crust to fit casserole dish, just slightly over the edge. Press edge of crust to seal pie, and cut a few small vents in the too to let out steam.

Bake at 350f for about 15 minutes or until crust is golden brown. Let sit 10 minutes and serve hot.