Happy 2017! Every January I like to do a reboot and this year I thought about doing a Whole 30 or the 21 Day Sugar Detox but I heard Dr. Kellyann Petrucci on the Model Health Show recently talking about her book the Bone Broth Diet I knew immediately I wanted to try it. Since embarking on the Paleo and Autoimmune Protocol lifestyle almost 3 years ago bone broth has always been one thing I was missing. So, I feel like doing this diet will get me into the bone broth groove and show me just how amazing this liquid gold really is. I do have to come right out and admit I won’t be making my own bone broth. I know homemade broth is the way to go but I know to follow this plan I need to make it as easy on myself as possible. For some reason, I have some crazy mental thing about making it at home. I have made it in the past and the whole process sort of turns me off. There is just some weird yuck factor I can’t get over. Anyone else? My long term goal is to start making it weekly on my own but you have to start somewhere right! Since there are a number of great brands in the market producing grass-fed, clean broths with minimal ingredients I feel ok about it. The brand I am using for fasting days and daily snacks is Epic. I love that it comes in a glass jar so can be transported just about everywhere. For this working Mom, it could not be more perfect. Two other brands I like are Pacific Food Organic Bone Broth (not grass-fed) and Kettle & Fire (grass-fed). Both are great and affordable options. If you are using a store-bought broth you can easily enhance it with herbs, spices, and flavors to keep things interesting. I would love to hear what brands you have tried and love so please leave your comments below. I will link to the book below but if you are curious here is a bit more information about the plan. The Bone Broth Diet is not all that different from the Paleo lifestyle however, no sugar is allowed except from a minimal amount of fruit. The 21-day plan includes a bone broth fast twice per week and clean eating the rest of the week. I am a huge advocate of fasting…
Read MoreWhy I’m Not Officially Setting Goals In 2017
Welcome to 2017! I don’t know about you but I am super excited to start the new year. 2016 was a year filled will amazing things but there is something about starting fresh and the possibilities of what lies ahead for the next 365 days. I won’t be posting my goals for the year because I don’t want to get overly focused on accomplishing specific things. Instead, I want to be open and receptive to anything and everything. I guess you could sort of call it a goal but this year I simply just want to live. Live in the moment without thinking about the past or the future. Enjoy each and every second to the fullest and have full faith in all that happens. Accept, instead of fight. If you have been following my blog for awhile now you know that I have spent the last few years working towards healing from both ankylosing spondylitis and iritis. I have put in so much effort (researching non stop, following a sorts of diets, working with a handful of alternative practitioners, tons of different supplements and the list could go on and on) and what I have learned recently after working with a wellness coach who focuses on mind body healing is that when your focus on trying to heal is too great you won’t heal. Sounds nutty doesn’t it? But, it is so true and in the last few months I have stopped trying to heal and low and behold what has happened? The small amount of AS symptoms I was still having as well as my irtis have diminished. I still have had a few iritis flares but they have been minimal at best. The mind body connection was my missing link. Don’t get me wrong I still believe diet is EVERYTHING! However, if the mind is not as clean as the diet, healing will be hindered. I will leave a link at the bottom of this entry to the person’s website I have been working with in case you are interested in checking it out. All I know is this is yet another blessing in disguise of suffering from AS and iritis. My learning around the mind body connection has done more to enrich my life then I ever expected. This year will be filled with continued learning and I could not be more excited! So, how am…
Read MoreLemon Thyme Apple Crisp
Any other bloggers ever have a post ready to go and then totally forget to post it? That is what happened with this recipe that I meant to post in the fall after we went apple picking but for some reason I never finished it. I’m kind of glad I forgot because this Lemon Thyme Apple Crisp would be perfect to serve for a New Years Day brunch or dessert. If you can’t get your hands on lemon thyme you can just leave it out. You will hardly miss it. Lemon thyme is one of my favorite herbs so I am always looking for things to add it too and it turned out to be a great complement to this crisp. I used Otto’s Cassava Flour which is one of my favorite paleo flours to work with but if you are ok with grains you can always use gluten free flour. I have not tried this recipe with almond or coconut flour so I would be cautious about subbing amounts exactly as shown. Everyone in my house except for our corgi Luna and I are feeling a bit under the weather so we won’t be going out to our planned festivities tonight or tomorrow. Instead we are staying in. New Years Eve is one of my favorite nights of the year but I’m ok with missing it this year. I am just happy and blessed to have some great guys to spend it with. Not sure we will make it to midnight but we will try! Whatever you are up to tonight and tomorrow Happy New Year! I have a feeling 2017 is going to be another amazing year. Enjoy! Print Lemon Thyme Apple Crisp Author: Katie at WHOLELOVELYLIFE.COM Recipe type: Treats + Snacks Prep time: 20 mins Cook time: 60 mins Total time: 1 hour 20 mins Serves: 8-10 servings Paleo, Vegan, Vegetarian, Dairy Free, Grain Free, Gluten Free, Refined Sugar Free Ingredients 5 large or 7 medium apples peeled and sliced. 1 cup coconut sugar 1 cup cassava flour ½ cup coconut oil, palm shortening or grass fed butter juice from ½ lemon ¼ tsp sea salt ½ tsp ceylon cinnamon 1 tsp vanilla extract 1 Tbsp maple syrup 4 sprigs of lemon thyme (leaves removed) + more for garnish. Instructions Peel and thinly slice apples. Place in a bowl. In a small bowl add lemon juice, maple syrup, cinnamon,…
Read MoreCoconut Flour Cut-Out Sugar Cookies
Did you guys check out my Candy Cane Sugar Cookies? If you did I hope you loved them! The base dough from that recipe is just perfect for basic cutout sugar cookies. These Coconut Flour Cut-Out Sugar Cookies are grain, dairy, nut free and contain half the amount of sugar as other cut-out cookies. My husbands Grandmother’s sugar cookies are a favorite of his and even though these are not exactly the same he said with a little icing on top they would be perfect. I will take that as a compliment! These cookies cut out perfectly and can be topped with anything your heart desires. So, if icing is your jam go for it! I have not had much success with making “healthy” icing. Sometimes you just have to go for the real thing but with upgraded ingredients. If I was going to make icing for these cookies I would stick to a basic buttercream with grass fed butter and organic powdered cane sugar. It’s Christmas after all! If you prefer a simple, not too sweet sugar cookie then I would just sprinkle a little organic cane or coconut sugar on the top. Enjoy! Print Coconut Flour Cut-Out Sugar Cookies Cuisine: Treats + Snacks Prep time: 30 mins Cook time: 15 mins Total time: 45 mins Serves: 30 or more Paleo, Vegan, Vegetarian, Grain Free, Gluten Free, Diary Free, Pescatarian, Nightshade Free Ingredients 1½ cup coconut flour 1½ cup tapioca flour + extra for rolling out ½ cup organic coconut or cane sugar + more for sprinkling on top 1 can coconut milk (for coconut cream and coconut water) ¼ cup coconut cream (refrigerate a can of coconut milk and scoop out just the hardened cream) 2 Tbsp coconut water (water from coconut milk can) 3 eggs 1 tsp vanilla extract ½ cup coconut oil melted zest from 1 lemon ½ tsp sea salt ¼ tsp baking soda Instructions In a medium size bowl combine coconut flour, tapioca four, sugar, sea salt and baking soda. Mix well. In a small bowl combine coconut cream, coconut water, vanilla extract, zest from 1 lemon, coconut oil and 3 eggs. Mix well. Combine dry and wet ingredients using a mixer. Dust counter lightly with tapioca flour. Take half the dough and knead slightly with hands to bring it together then role carefully until about ⅛” – ¼” thick. Cut out using your favorite cookie…
Read MoreCandy Cane Sugar Cookies (Grain Free, Dairy Free, Refined Sugar Free)
Hope everyone has been enjoying the holiday season. I feel like we just put up our decorations and it’s already Christmas next weekend! We finally got around to doing a little Christmas baking this past week. I love cooking and creating recipes however, baking and I tend to not get along so well. It takes a number of attempts to get grain free baking right but I am starting to have some success. These Candy Cane Sugar Cookies were a winner the first try. Don’t worry I made them again just to be sure. The base is a simple cut out sugar cookie and they are topped with pieces of organic candy cane. So simple and so good. Plus they have half the sugar as normal sugar cookies, are grain, nut and dairy free. Enjoy! Print Candy Cane Sugar Cookies Author: Katie at WHOLELOVELYLIFE.COM Recipe type: Treats + Snacks Prep time: 15 mins Cook time: 15 mins Total time: 30 mins Serves: 50 cookies Paleo, Grain Free, Gluten Free, Dairy Free, Vegetarian, Pescatarian Ingredients 1½ cup coconut flour 1½ cup tapioca flour + extra for rolling out ½ cup organic coconut or cane sugar 1 can coconut milk (for coconut cream and coconut water) ¼ cup coconut cream (refrigerate a can of coconut milk and scoop out just the hardened cream) 2 Tbsp coconut water (water from coconut milk can) 3 eggs 1 tsp vanilla extract ½ cup coconut oil melted + extra for brushing top of cookies zest from 1 lemon ½ tsp sea salt ¼ tsp baking soda 2-3 organic candy canes crushed Instructions In a medium size bowl combine coconut flour, tapioca four, sugar, sea salt and baking soda. Mix well. In a small bowl combine coconut cream, coconut water, vanilla extract, zest from 1 lemon, coconut oil and 3 eggs. Mix well. Combine dry and wet ingredients using a mixer. Dust counter lightly with tapioca flour. Take half the dough and knead slightly with hands to bring it together then role carefully until about ⅛” – ¼” thick. Cut out using a round cookie cuter or glass (I used a glass that was 2″D). Lightly brush with melted coconut oil. Crush candy cane in a baggie and top each cookie with a small sprinkle. Lightly press candy cane with hands to ensure it is stuck to cookie. Bake at 350 degrees for 15 min. 3.5.3226
Read MoreRoasted Green Beans With Dijon Coriander Butter
Happy November! October went by in hot second and it’s now officially holiday season. I always have a hard time transitioning from summer to fall but once we get to November the kid in me starts getting excited about the upcoming holiday festivities including cooking for family and friends. We are having incredible weather in Minneapolis. It reached almost 70 degrees both yesterday and today and I will admit I spent a few minutes laying under a tree in our backyard feeling the sunlight on my face. It felt really great and it’s nutty to think that feeling probably won’t be back for 7 months! Yikes did I just say 7 months? I think I did. That is the reality of living in Minneapolis folks. So, in honor of all the cold months ahead I’m kicking it off with this hearty Green Beans With Dijon Coriander Butter recipe. If you are starting to stock pile potential Thanksgiving recipes this one should be on your list. It is an absolutely perfect side dish that can be prepared both paleo and vegan which is a major win! Coriander has grown to be one of my favorite spices especially during cooler months. It has a lemony citrus and warm, nutty, spicy flavor when crushed which is my favorite way to use it. You can use as a powder but if you have a pedestal and mortar start crushing because the flavor you achieve is so amazing. Besides a little work crushing the coriander this recipe requires no heavy lifting. It’s as simple as tossing all ingredients together and roasting in your oven. Enjoy! Print Roasted Green Beans With Dijon Coriander Butter Author: Katie at WHOLELOVELYLIFE Recipe type: Salads + Sides Prep time: 5 mins Cook time: 20 mins Total time: 25 mins Serves: 4-6 servings Paleo, Whole 30, 21 Day Sugar Detox, Vegetarian, Pescatarian, Gluten Free, Grain Free, Nightshade Free, Refined Sugar Free, Autoimmune Protocol (see notes), Dairy Free (see notes), Vegan (see notes) Ingredients 1 package green beans 2 Tbsp grass fed butter or palm shortening to make AIP compliant and vegan 1 Tbsp Dijon mustard (I like Annie’s) 1 tsp coriander seed (can use powdered) ¼ tsp sea salt + more to taste Instructions Crush coriander in a mortar and pestle until well broken down (if you don’t have one crush on a cutting board by rolling a rolling pin or glass over…
Read MoreSalted Chocolate Pecan Cake Cookies (Grain Free, Dairy Free, Refined Sugar Free)
I hope everyone is having an amazing fall. What have you all been up to? I have been enjoying the beautiful Minneapolis weather and spending a ton of time outside. When it’s the end of October in Minnesota and still warm enough for just a light jacket that is what you do. Because I have been busy enjoying my evenings and weekends I have fallen a bit behind on blog posts but I am committed to getting some new and exciting fall and holiday recipes posted over the next two months starting with this one! After having the igG food allergy test last spring I found out I’m sensitive to both almonds and eggs. Paleo baking without almond flour and eggs can be a bit of a challenge but I am pleased to say these Salted Chocolate Pecan Cake Cookies turned out fabulous using one of my favorite paleo compliant flours Otto’s Cassava Flour. These cookies are soft, fluffy and a bit chewy and the touch of sea salt and pecans balances them perfectly. They freeze amazingly well so you can make a few batches and pull them out one at a time when you are in the mood for a sweet treat. These will definitely be on my Christmas cookie baking list. Enjoy! Print Salted Chocolate Pecan Cake Cookies Author: Katie at WHOLELOVELYLIFE.COM Recipe type: Treats + Snacks Prep time: 20 mins Cook time: 12 mins Total time: 32 mins Serves: 36 cookies depending on size Paleo, Grain Free, Vegan, Gluten Free, Refined Sugar Free, Pescatarian, Vegetarian Ingredients 3 ounces 100% cacao unsweetened chocolate (any percent will work) 1 tablespoon coconut oil 1½ cups Otto’s cassava flour cream from 1 can full fat coconut milk ¼ cup maple syrup 1 cup coconut sugar 1 teaspoon vanilla extract ⅛ teaspoon sea salt + extra for sprinkling ½ tsp baking soda ⅓ cup cocoa ¼ cup raw pecans pieces Instructions Preheat oven to 350 degrees. Melt unsweetened chocolate with coconut oil. I find the easiest method is to put in a microwave safe bowl and melt slowly stopping a few times to stir. You can also use a double boiler. In a bowl combine the cassava flour, coconut sugar, cocoa, baking soda and sea salt. Mix well then add the melted chocolate and coconut oil along with the maple syrup, vanilla extract and cream from 1 can of full fat coconut milk. During cooler months my coconut oil hardens quite well…
Read MoreAsian Cauliflower Rice Chop Salad
I hope everyone’s week is off to a great start. One of my favorite fast and easy weeknight dinners is a salad. However, typical lettuce salads can get boring after a while. This Asian Cauliflower Rice Chop Salad will help mix up your boring salad routine! It is the perfect balance of sweet and savory and is filled with lots of healthy raw ingredients. Cauliflower rice has been popular for quite some time and while I like using it for hot dishes I enjoy it even more in cold dishes especially during the summer months. Cauliflower is one of my favorite vegetables to cook with because of it’s mild flavor and the fact that it can be used in so many ways. Not to mention it’s an abundance of health benefits. Cauliflower is a member of the cruciferous vegetable family along with kale, Brussel sprouts, broccoli, and cabbage. It is filled with phytochemicals, antioxidants and anti-inflammatory compounds so eat up. Enjoy! Print Asian Cauliflower Rice Chop Salad Author: Katie at WHOLELOVELYLIFE.COM Recipe type: Salads + Sides Prep time: 30 mins Total time: 30 mins Serves: 6 servings Paleo, Autoimmune Protocol (see note), Vegan, Vegetarian, Pescatarian, Gluten Free, Grain Free, Nightshade Free (see note) Ingredients 1 red pepper 1 orange pepper 3 green onions 1 head cauliflower 2 cups chopped pineapple ¾ cup chopped cilantro 1 Tbsp chopped mint 4 Tbsp chopped basil ¼ cup chopped parsley 2 Tbsp avocado oil 1 tsp sea salt + a sprinkle Juice from 1 lime 2 Tbsp red wine vinegar 3 Tbsp coconut sugar 4 Tbsp coconut aminos ¼ cup raw pepitas Instructions Wash, cut and rice cauliflower. To rice cauliflower either use a cheese grater or your food processor. Place riced cauliflower in a large bowl. Wash and chop green onion, red and orange pepper, and place in the bowl. Wash, chop and measure out the mint, basil, parsley and pineapple, and place in the bowl. Toast pepitas by adding to a lightly oiled pan. Sprinkle with a touch of sea salt. stir continuously until just starting to brown then immediately remove from heat. To make dressing mix sea salt, lime juice, red wine vinegar, coconut sugar, and coconut aminos. I like to use a mason jar and give the dressing a good shake. Add dressing to the salad along with toasted pepitas, toss well and serve. Notes Use organic whenever possible! Omit red and…
Read MoreSimple Chopped Guacamole
Hope everyone is having a lovely July! Can you believe August is just around the corner? I sure can’t. I don’t know about you but the last few weekends we have been sitting outside in the backyard, laying on the hammock, watching H play in his dinosaur pool and eating fresh, healthy, fast and yummy food. This Simple Chopped Guacamole has been on constant repeat with plantain, sweet potato and cucumber chips. What I love about it is you can use a slightly less ripe avocado. Anyone else get impatient waiting for the avocado’s on your counter to reach perfect ripeness? Then, once they do you have to use them up super fast or they will all go bad in a blink of an eye. Yay, me too! That is why I love this recipe. You don’t have to wait until they can be mashed because you can easily cut them up when they are a bit firm. This recipe is another great way to get more avocado’s into your daily diet. Avocados are loaded with with Vitamins E, B5, B6, B1, B2, B3, C, K, A, as well as Folate, Magnesium, Copper, Iron, Zinc, Manganese, Phosphorous and Potassium. Adding avocado to salads or mixing with other veggies can increase the antioxidant absorption of those veggies due to the fact that many nutrients are fat soluble. So, combining veggies with a good fat like avocado will help to increase the nutrient value and make sure none off your healthy eating efforts go to waste. Yay for avocados. Enjoy! Print Chopped Guacamole Author: Katie at WHOLELOVELYLIFE.COM Recipe type: Condiments + Sauces Prep time: 10 mins Total time: 10 mins Serves: 4-6 servings Paleo, Vegan, Dairy Free, Whole 30, 21 Day Sugar Detox, Vegetarian, Grain Free, Gluten Free, Pescatarian, Refined Sugar Free, Nightshade Free (see notes), Autoimmune Protocol (see notes) Ingredients 2 large or 3 small firm avocados 2 roma tomatoes or 1 medium sized regular tomato (omit for AIP and nightshade free) ½ small to medium sized red onion finely chopped 1 teaspoon sea salt Juice from 1 lime ¼ cup chopped cilantro Instructions Cut avocado in half. Peel skin, remove pit and chop into desired size pieces. Wash and cut tomato into desired size pieces. Peel and finely chop red onion. Juice lime. Wash and chop cilantro and reserve one whole piece for garnish. Mix all ingredients in a bowl. Add more lime…
Read MoreHerb Potato Salad (Mayo Free)
Happy 4th of July weekend to my friends living in the United States! My twin sister, her husband, and my nephew have been in town since last Sunday. I took the entire week off of work and it has been pure bliss. Sometimes the best vacations are the ones where you stay home, relax and catch up with family. Our week has been filled with beach time, walks, bike rides and sunshine. Tomorrow, the 4th of July is their last day here and even though I am super sad to say goodbye we have had such an amazing week it makes parting a bit easier. When I moved to Minneapolis 10 years ago I thought being away from family was the worse thing to ever happen to me. In reality, I have found it has actually brought us closer together because you savor every minute you have together. This is their third summer visit since we both had our boys who are only 10 weeks apart. Crazy right? To think we both had kids at the same time and they both happen to be boys. They are as different as my sister and I but I know they are going to be close as they grow. I hope you are all having a lovely weekend and get the chance to celebrate the 4th with family and friends. If you are still in need of a 4th of July side dish look no further. This Herb Potato Salad (Mayo Free) is simple to throw together and super yummy! Also, the fact that it has a vinegar and oil base makes it a great warm weather side because you don’t have to worry about spoilage. For this recipe I used yellow potatoes, however red potatoes or white sweet potatoes can also be used. Technically, white potatoes are not Paleo. However, there is a lot of conversation among the Paleo community about consuming white potatoes. They are now even Whole 30 compliant so, I am going to leave this up to you. I have been adding nightshades back into my diet after being off of them for 2 years so I have been eating a small amount of red and yellow potatoes. From a nutritional standpoint, they still have something to offer so I think in moderation they are fine. This potato salad has the perfect tang from the dressing and lots of crunch…
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