Bacon Broccoli Salad

I'm always on the lookout for picnic and party foods I can bring to a potluck, so I wanted to try and replicate some deli standbys. Two of my favorites are broccoli bacon salad and chicken curry salad. Both seemed easy enough, so I tinkered until I found a version that works for me and my dietary restrictions (No dairy or grains). The curry chicken was so good I ate most of it while I mixed it up, and forgot to write down measurements or take pictures, so stay tuned for that recipe next time, but here's the Broccoli Bacon Salad... it was a hit at last nights BBQ! 

Broccoli Bacon Salad:

2 bunches broccoli, florets cut small and stalks chopped
1 medium red onion, chopped
1/2 cup raisins
6-8 slices bacon, fried and crumbled
1 cup honey roasted sliced almonds (I found these at Trader Joes

Dressing:
1/4 cup bacon fat
1 cup mayonnaise (here's a good recipe for home made mayo)
2 tablespoons Apple Cider Vinegar

1 tsp Manuka or another raw honey

Just combine salad ingredients; top with dressing mixture. Chill and serve. 

A Detour

Summer has me lazy this year. I didn't want to post another "sorry I haven't posted in so long" post, but here it is...We've had bright brilliant sun, beach days, and late nights out in the backyard grilling. That's my first and most honest excuse, but there's something else going on. I've been having a blogger identity crisis.

I started this blog to share my journey towards health with one habit each month. As I worked on my own habits like working out, drinking more water, eliminating sugar, etc, I got a ton of email and comments from people who were building habits alongside me. That was amazing, but a year later,  I have to keep all of those habits going all the time, and my new habits aren't going to be yours. I've been feeling like I'm trying to be all things to all people and failing miserable at it all. I make some kick ass recipes, but I often forget to write down measurements or take pictures, or I make things that don't feel revolutionary enough to post. I make kick ass lip balms and skin care, but I've also had some hormonal acne going on, so I felt like a fraud posting skin care with a face full of zits. (good new, I found a naturopathic dermatologist and cured my skin with nutrition and some herbs- epic post coming soon). I have a million interesting  research articles I could continue to post about food and little known supplements, I could tell you all about my journey in weightlifting, and I could write about food politics. I have approximately 30 half finished posts on all of those topics and I'll probably finish some of them, but I'm ready to narrow my focus.

Here's the thing...my passion is in the systems, and in the stories of real people. It's the little tips and tricks that help people like myself actually be able to change their lives. I love to work with parents who are improving their child's autism symptoms with diet change, providing another mom with information and ideas to keep her child off of Ritalin. I feel motivated to work harder when I see my best friend figure out that if he batch cooks on the weekend, he can eat healthy lunches all week. These are the little things that light me up.  I know how hard it can be to make changes. I'm a single working mom and I get it that it's got to work. Nobody has time for complicated recipes, strict rules and willpower.

I am excited to go deeper this summer helping people truly change their lives. I'm making more time for nutrition studies, building my coaching program, writing, and creating skin care products, grocery store cheat sheets and menus to share. I'm going to take this blog a slightly different direction, and I hope you'll stick with me. I'll keep sharing recipes and more along the way, but I'll focus my writing on practical ideas for how to get health into the bones of your routines. Willpower is a four letter word to me. If you're counting on will power, you  need some help to make things run better on autopilot.

Have questions? Email me or post them on my facebook page ("like" Natural Evolution up in the left hand corner!) and I'll try to answer the with ideas, tips or information to get your autopilot set.

In Health,
Kellie
kellieleanne@msn.com

Raw Strawberry-Lime Macaroons Just Happened

I've been meaning to try the recipe below for a long time, and today it happened. (Well, a sloppier strawberry lime version happened. Actually, I didn't follow the recipe at all, but I linked anyways to pay respects to the inspiration)

http://www.carmeneatjoy.com/2013/01/16/one-minute-macaroons-raspberry-blueberry-chocolate/


We had some sweetened coconut flakes left over from Mother's Day (the kind from Trader Joe's). The recipe calls for unsweetened flakes and honey, so I didn't add any sweetener or vanilla, just mashed strawberries, fresh lime juice and coconut oil. Oh my. They were to die for. I would have played with more recipes and gorged myself into chocolate raspberry coconut heaven, but luckily we only had a cup of flakes left.

You really can't ruin these since coconut oil hardens when it gets cold. Have fun experimenting!

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.

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