Dollar Menu

Actually, you CAN look like a million bucks eating off the dollar menu…just not one that comes with a drive thru. When I recently ran across this meme on Facebook, I wondered: 

Is it possible to look (and feel) like a million bucks eating off the dollar menu? Or, is looking like a million bucks reserved for those who actually have a million?

I propose that eating healthy is not just for rich food snobs who can afford to shop at Whole Paycheck, or those who have negotiated great deals with their local farmer. Eating clean on a budget can be tricky, and there are sacrifices to be made, but it’s possible. Obviously you can’t get the health and beauty impacts eating shit food from McDonald's. It may also be true that with unlimited funds, you could buy all organic, all grass fed, all local foods and have the best results.  However, even eating conventional meats and fresh, local non-organic produce you could do a lot better than fast food with your precious grocery budget.

OK…let’s pretend your family of three eat at McDonald's every day for one week. (Don’t EVER do this, OK?! But let’s just pretend for the sake of argument). Let’s say you each get a something-or-other McMuffin, hash browns and coffee or juice for breakfast, a burger and salad for lunch with a drink, and something similar for lunch, you’d each spend $3 per meal. Add that up and you’d spend $189 for one week of sub par “meals” consisting of not nearly enough food to fill you up. For less than that I’m giving you a menu and shopping list for three much heartier real food meals each day.

*Edit: I suck at math, and when I first wrote this, I forgot to multiply by three, and had a perfectly good week long menu for three ready to go on only $63!! I went back and adjusted the budget for better quality meat, and more food at each meal. I’ll star the extras so if you’re really tight you can give the super-budget-option a try! 

P.S. Holy crap junk food is expensive!

Shopping list:

4 dozen *pastured eggs $16 ($9 for conventional)

*Farmer’s Market sausage $6/lb x 2

3 lb each pork shoulder and chuck roast, BOGO sale at Safeway $13 (Farmer’s market these will cost much more, maybe $40? I honestly don’t know since I don’t have a source for roasts that are in our budget)

*1 Whole Roasting chicken $15 (you could get a really good one for around $21, or a conventional one for around $8)

2 cans tuna (Trader Joe's has no soy or salt added) $4

Almond butter $5

Trader Joe's  wild caught whitefish fillets $7

*2 Acorn squash $8 (non-organic $4)

1 head Cauliflower $4

 Bag of onions $6

1 bag frozen stir fry vegetables $3

1 bag sweet potatoes $4

1 bag apples $4

*Coconut flour $6

*Ghee $6

*Raw honey $8

*Fresh local berries $4

*Grapefruits $4

*Olives $3

*Broccoli $5

Lettuce, greens, and carrots from my garden: FREE J

Grand Total: $137*

The Menu:

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Scrambled eggs sausage	Omelets with sauteed greens bacon	Fried eggs Coconut pancakes With berries	Salsa scramble	Sweet potato hash with eggs	Leftover fish with sauteed veggies (!/2 of stir fry bag + chopped greens)	Juiced greens, carrots, apple with soup broth (eggs optional)
Tuna salad Boiled eggs Carrots sticks	Egg salad lettuce wraps	Pork on salad Olives berries	Roast beef on salad grapefruit	Chicken salad with boiled eggs	Tuna salad Carrots and almond butter	Apples with almond butter, sweet potato fries, salad
Roasted chicken roasted carrots	Pulled pork with acorn squash	Roast beef with veggies and potatoes	Stir fry with chicken and cauliflower “rice”	Soup and salad with sweet mashed potatoes	Leftover pork carnitas Green salad	Whitefish with broccoli

I'm lovin' it!!! Have a happy week :)

Kellie 

Lunch Quickie

I ran home hungry on my lunch break today and threw this together in 15 minutes for about $3.

Shrimp, collards from my garden and a diced tomato, sautéed in coconut oil with some cajun seasoning, salt end pepper.

Smoothie with banana, peaches, and some OJ.

Eating healthy is time consuming and expensive? FALSE!

Banana "ice cream"

Holy healthy noms: banana avocado "Ice cream"

2 bananas
1 avocado
1 cup frozen berries
1 tsp vanilla
(Optional) one drop pure stevia

Mash bananas and avocado, stir in other ingredients and freeze.

I didn't take a picture because 1. It's green and 2. It's in my belly.

Super Science Sunday: ADHD and Nutrition

Hi everybody, 

It's Super Science Sunday and today's topic is how diet impacts our little ones. When we garden, most of us look for the highest quality soil and food to help the sprouts grow, because we know that they need clean healthy food and water to grow their best. Why then, would we feed our children hormones, toxins and mystery chemicals and coloring and expect them to thrive in this world?  

There is some really fascinating evidence to suggest that inflammation caused by food contributes to everything from cancer to autism to mental disorders. Today, I'll start with ADHD, the most common neurobehavioral diagnosis in children today.

"Between 2003 and 2007, there was a 22% increase in ADHD prevalence in the United States - today, about 9.5% of school-age children have ADHD.¹
ADHD is characterized by restlessness, difficulty focusing, poor impulse control, distractibility, and in some cases overactivity; plus these symptoms have significant negative consequences on the child’s academic performance, social skills, and relationships with family members, teachers, and peers. In addition, ADHD is often accompanied by learning disorders, discipline problems, anxiety, and/or depression.^2-"  

Dr. Joel Fuhrman 

According to Dr. Fuhrman, poor nutrition is a significant concern, and sugar, nutrient deficiencies, food additives, pesticides, and insufficient omega 3 fatty acids play a role. 

More here.

Dr. Emily Deans, a psychiatrist, and author featured in Psychology Today and on her blog over at Evolutionary Psychology has also written many articles reviewing the research on ADHD in relation to diet. Although there don't seem to be definitive studies that one particular elimination diet cures all cases of ADHD, there are lots of studies suggesting that healthy diet improves symptoms in many children. Read more in her review about omega 3 deficiency, zinc's involvement, and ADHD as a symptom of an underlying food allergy. Start here. 

Related Links: 
How Does Diet Affect Symptoms of ADHD- Dr. Emily Deans M.D.

Western Diet and ADHD- Dr. Emily Deans M.D

Zinc sulfate as an adjunct to methylphenidate for the treatment of attention deficit hyperactivity disorder in children: A double blind and randomized trial 

Double-blind, placebo-controlled study of zinc sulfate in the treatment of attention deficit hyperactivity disorder.

Magnesium intake reduces hyperexcitability in young children

For the sake of anecdotal evidence, my own ADHD-like symptoms (I was self diagnosed, never took medication) radically decreased when I removed gluten and other processed foods from my diet, and increased my omega 3's. I've heard similar stories from countless adults who attribute a certain mental fog to gluten consumption. 

My son was never formallyodiagnosed with ADHD, but he also has demonstrated hyperactivity that increases dramatically when he eats gluten and other processed foods. Last year our naturopath recommended 1000mg of cod liver oil, and 250mg magnesium supplement daily for his sensory processing challenges, in addition to a diet mostly consisting of meat, vegetables, fruits, nuts, eggs and oil, with VERY limited processed foods. That particular combination of nutrition and supplementation made a world of difference, helping him to greatly focus and improve his school work, not to mention slow down and stop climbing my furniture! 

I'd say if you are the parent of a child with ADHD-like symptoms at home and school, there is enough research to indicate that diet plays a significant role in preventing and treating this disorder (and a host of others) it's definitely worth a shot! I only wish that society was more friendly to these kinds of diets. It certainly isn't easy to convince kids that a boring apple and jerky are a better idea than the latest blue food covered in cartoons. Ah, but that's a whole 'nother post... sigh. 

Take care everyone, 
Kellie

Fun With Bentonite Clay

I'm really taking a  journey with my skin this month, staging a product intervention you could say. My skin has been terribly reactive to even the slightest insulin spikes (ok..sugar binges is more accurate) in my diet. On top of that I'm guilty of not getting enough sleep or drinkign enough water and too much touching, picking, and product whoring... all of which has led to just generally bad skin. I know all the things I should do, and I've tried everything...maybe a little too much of everything at once. 

Step one of my intervention was to clean up my diet, take my multivitamins and probiotics, and stop using any products at all on my skin. Well....it's probably going to work in the long term, but I have experienced some sort of detox purge and my face got really bad!!! 

Now I'm about a month in and my diet is tuned in and things look much better. There are still a few new spots, and unfortunately lots of red marks :( its been extremely hard to give up makeup with an increase of blemishes, but I'm doing it. 

I'm adding one new thing: Bentonite Clay.

Bentonite clay has been used for thousands of years around the world and is known for its powerful natural detoxing capacity, because it has the unique capacity to pull toxins out of the body, but doesn't absorb into the body itself. When mixed with water or apple cider vinegar is creates a magnetic charge that can pulls bacteria, fungus, mycotoxins, enterotoxins, pollutants/contaminates and heavy  metals from the bloodstream, and carries them out of the body through...er...elimination. Go on...Click HERE to get science-y with your bad self. 

As a topical mask, mix the clay powder with water or ACV to make a paste and apply a thin layer to skin. Let it harden for about 10-15 minutes (less if your skin is sensitive) then rinse with warm water. The clay pulls impurities to the surface and helps purge all the yuck. Some people experience a purge breakout at first. I don't think my breakout had anything to do with bentonite, since it was "in progress" before I started. Since using it as a mask a couple times a week, I'm noticing my skin has better tone and clear pores, and it's dried out the spots I have. 

For internal cleansing you need a food grade liquid form. I have Great Plains brand. It's pretty chalky, but that's to be expected when consuming the earth, yes? The directions say for short term use take it every two hours, and for longer term daily use, just 1 tablespoon a day on an empty stomach. Lots of experts suggest mixing with psyllium husks to make sure you get things moving. You don't want all those toxins and bacteria all gathered up and just sitting around in your body. I don't believe too much internal "cleansing" is a great idea because it can disturb the ecosystem in there, so I'm just doing three days, then I'll go to just the bentonite once a day and lots of water. 

I'm not brave enough to post before pictures, but I just might post them with my after pictures if things go well. Stay tuned....

Have you used Bentonite? Tell me your experience in the comments section below!!

Kellie

Easy Weekday Cajun Gumbo (Paleo)

I've been swamped lately, and creating a lot of quick weeknight meals. Last night, we decided gumbo sounded good so I searched a bunch of recipes, did some simplifying, and came up with this one, without a roux. I suppose gumbo without roux is just Cajun soup, but it was damn good Cajun soup. 

* If you want to make a roux, it would be a lovely addition. Try this: 

To make roux, heat 1/4 cup bacon grease over medium high heat and whisk in 3 tbs each coconut and almond flour. Stir continuously until roux has a dark brown color (think dark peanut butter).
---- Courtesy of Paleo Comfort Foods

The truth is, I burned mine, then just decided to skip it. This was so delicious and warm, the whole pot was gone after lunch today. 

1/4 cup coconut oil (or bacon grease) 

2 cups onions- chopped

2 cups celery- chopped2 cups green pepper- chopped3 cloves garlic- minced1 quart (1 L) can tomatoes2 cups (500 mL) seafood or chicken stock (I didn't have any on hand so I just used water and a little more seasoning and it was still amazing)2 bay leaves3 organic chicken breasts1 pound (450 g) shrimp
1 package Italian chicken sausage, casing removed. (Andouille might be better, but this was what I had around)
3T Cajun seasoning (I used Pitch Perfect brand which is fairly clean. Ingredients:salt, spices (Including: red pepper, black pepper, thyme and celery seed), Paprika, garlic and onion) *Yeah, the use of the word including is a little sketchy.. make you're own blend if you want to eliminate any funny business
1 tsp cayenne pepper

Directions: 

Sautee onions and celery oil until softened. Add sliced chicken breast and sausage to brown. Add the rest of the ingredients and bring to a boil, then turn to low and simmer another 30 minutes. 

Enjoy this alone or serve over cauliflower "rice"! 

Weeknight Delight

I know I'm not the only one who wishes they could add about four hours every day. I swear someone is robbing my day, and I think her name is Facebook. I've been super busy and haven't got around to the batch cooking I should have (or the blogging I should have). The good news is that this has forced me to come up with some super easy weeknight recipes. Necessity is the mother of invention, yes? What are your weeknight favorites? Here's a few quick meals I threw together last week.

Sausage with Cabbage and Apples

This is so simple I can't even call it a recipe....I just browned up a tube of gluten free Italian chicken sausage, threw in half a head of sliced cabbage, and one small sliced apple, and seasoned with garlic salt and pepper. Nom. We had it with some sweet potato coins deep dried in coconut oil. (update: I've made this since with kale and breakfast links and it was just as good!)






Pomegranate Chicken Salad

Ingredients:
2 chicken breasts diced
1 c pomegranate seeds
1 small apple diced
1 small white onion diced
3 stalks celery diced small
Garlic salt
1/4 c Mayonnaise (or make it from scratch if you want to be a show off- it's pretty easy)

Toss ingredients together. Refrigerate. Serve in cabbage wraps or over a bed of greens.





Grain Free Banana Zucchini Bread 
sorry...we ate this before we remembered to snap a pic. It was moist and delicious  the best I've made so far.

Ingredients
2 cups of blanched almond flour
1/2 teaspoon of sea salt
1/2 teaspoon of baking soda
2 teaspoon of ground cinnamon
1 teaspoon of ground nutmeg
1/4 teaspoons of dried ground ginger
1/4 cup coconut oil (melted)
1/4 cup of honey
2 large eggs
1 cup grated zucchini (with green peel; not packed; if wet, dry off with a paper or cloth towel)
1 ripe banana
1/2 cup raisins
(Optional add cocoa powder, walnuts, chocolate chips)

Preheat your oven to 350°F/190°C.
Grease your baking pan (I like the flavor of coconut oil but you could use butter or olive oil)
Combine the dry ingredients and mix well.
Add the remaining ingredients and blend.

Pour the batter into your baking pan, and bake for about 60 minutes (or 50 minutes at a convection setting), or until a toothpick inserted in the center of the bread comes out clean.
Cool and slice. Man cub loved this in his lunch, we goggled it all up in two days, but it also can be frozen if you're up for some batch cooking.

Italian Stuffed Portabella Mushrooms
Shout out to Ms. Paleo for the inspiration for this meal. I googled a bunch of recipes and hers looked the best, but I didn't have all the ingredients so, I just threw this version together... both are simple enough for a weeknight, or make some combination using what you've got.


2 cups organic Spaghetti Sauce (I used Trader Joes, again you can get fancy and make your own pretty quickly, here's a recipe I like)
1 pound grass fed beef
2 tbs coconut oil
1 cup olives, chopped
5 large portabella mushroom caps
1 cup onion finely chopped
2 tsp basil
1 tsp oregano
1 cove garlic, minced
1/4 or so of olive oil

In a skillet, brown beef in olive oil. Add onion and saute until translucent. Add the rest of the ingredients and simmer on low for about 15 minutes.

Wash mushroom caps and cut off stems. Using a spoon, rub off/scoop out the feathery darker brown part for a clean cap. Coat with olive oil and place cap down in a baking dish. Fill each mushroom with the meat sauce.

Bake at 350F for about 30 minutes or until mushrooms are tender. If you tolerate dairy, you might want to add a bit of mozzarella or parmesan as a topping. You can see we enjoyed this with some fruit and coleslaw..but I haven't quite perfected that recipe enough to post.


Soup and Salad with Garlic Rosemary Crackers

I used this recipe as crackers and they are amazing. We don't eat dairy but I made this as pizza crust for a guest a while back, and that was pretty spectacular too, so use your imagination.

*The soup recipe was not really worth posting, it was some leftover broth with a bunch of almost expired veggies thrown in with some garlic, oregano, salt and pepper, but it worked.




Breakfast For Dinner! Zucchini Fritters with Veggie Scramble

Zucchini fritters:
2 eggs
1 1/2 cups shredded zucchini
1/4 cup chopped onion
1/4 cup shredded carrots 
1/4 cup coconut flour
Add garlic powder, salt, pepper, and a little cayenne to make them savory.

*In the past, I've used cinnamon and nutmeg with a little honey or stevia for a more traditional "pancake" topped with strawberries and coconut whip cream. I haven't tried banana yet but I will soon. 

I made a basic veggie scramble with this using about 5 eggs, half a small onion, and a bunch of collard greens from my garden and basic sat and pepper. We top everything with hot sauce around here, but that's optional. If you do dairy, I'm sure cheese would be a great addition! 


Enjoy!!! Monday is coming. 
Kellie