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Archive for the ‘Paleo-ish’ Category

It was the middle of October, and my son’s intestinal issues had gone from bad to worse. Past doctors visits had yielded no helpful information, and my attempt to put him on a gut-healing diet earlier in the year had caused my extremely underweight teenager to start losing weight. So I sought council from a nutritional expert friend of mine on inflammation, in the hope that it would give me some direction on how to help my son. She told me what I already knew from countless hours of research: that toxins and certain foods cause inflammation, and inflammation is the root of almost all our diseases. I had read all about inflammation, but the more I researched, the longer the list of dangerous foods to avoid became, leaving me feeling even more overwhelmed and discouraged.

But then she said something surprising. She said that if we are believers in Christ, the Holy Spirit dwells in every cell of our bodies, and only he knows what is wrong and how to fix it. We need the discernment of the Holy Spirit in all areas of our life, including our health. When we face physical difficulties, we need to seek God’s direction first (before Web MD) because God is our healer, whether he chooses to heal us through medicine, diet, or some other means.

This should not have come as a shock to me, since I have often experienced the leading of the Holy Spirit in other areas of my life, but I had been blinded to the fact that I had been turning to diet and the internet for healing instead of God. As the day wore on, I felt the familiar tug of the Holy Spirit on my heart, and God challenged me to believe that he wanted to heal me of my own intestinal issues. For three years I had struggled with bloating and cramping, and had identified corn, beans, yeast, onions, soy, and wheat as problems for me. Last spring, I attempted an incredibly strict “gut healing” diet to rid me of these issues – the same one that was a disaster for my son – but it only led to a small intestinal bacterial overgrowth that increased the number of foods I had to limit! I had done all the research, followed the wisdom of the “experts,” and only found myself pulled further into bondage to food.

That day, following my conversation with my friend, I realized that I had embraced the knowledge that God can set me free from bondage to fear, but it had never occurred to me that my physical bondage to food sensitivities and fear of food were areas of my life that needed to come under the authority of Christ. God said to me, “I want to heal you and set you free from your captivity to food so that you will know that I alone am God and have the power to heal. Food is not to be feared for I am the Creator of all things, and if I say it’s good, it’s good. Food is neither your healer; I am.”

Later, God confirmed this direction with 1 Timothy 4:3-5, in which the Apostle Paul is instructing Timothy to have nothing to do with teachings that call for abstaining “from certain foods, which God created to be received with thanksgiving by those who believe and know the truth.”

For everything God created is good, and nothing is to be rejected if it is received with thanksgiving, because it is consecrated by the word of God and prayer.

Essentially, God challenged me to stop believing that it is what I eat – or don’t eat – that gives me health. It is the manner in which I eat that matters. Am I choosing or excluding foods based on fear because of something I read, or am I accepting everything God has provided for me with an attitude of thanksgiving, believing that if I have prayed and asked God to bless it, he will make it safe for me? Who is my God, the Creator or his creation? I had embraced the philosophy that “food has power” because it seemed right in my eyes, but I then became a slave to fear and a whole host of rules because when we ascribe power to anything other than God, we end up bowing down to it and becoming its slave. I’m not saying we should all throw out sound nutritional advice or ignore food allergies, but rather that we need the Holy Spirit’s discernment in order to know which of the many competing – and often contradictory – voices we hear in medicine and on the internet are right for us! I can’t tell you what’s right for you, but God can.

So I told God that I believe that he is my healer, and that night I ate pulled pork on a wheat bun, salad with soy sauce and onions, and delicious chocolate cake! In the months that followed, each time I ate something that used to hurt me or that was on the “bad foods” list, I gave thanks to God for his healing, and asked him to bless it to my body. At first, I continued to experience some bloating, but each time I did, I said – often aloud – “Thank you Lord for healing me and blessing this food to my body.” And the symptoms would disappear. Last month my family went out for Mexican food for the first time in 3 years because, praise God, I am fully healed!

However, knowing that God is my healer, I still struggled over what to do for my son. By the last week before Christmas break he was discouraged by his physical discomfort and desperate for help. Having not heard a word from the Lord after months of prayer, I reluctantly turned back to the gut-healing diet, hoping that would help. But who wants to give up treats at Christmastime? Clearly, if I followed the wisdom I “knew,” which was to stop feeding him processed food so his intestines would heal, it would further discourage his spirit at a time when we should be celebrating. After 1 week of misery on the diet that resulted in symptoms that only grew worse, God finally spoke.

Celebrate. That was God’s direction for me, and his word over my son’s healing. God revealed that he was going to heal my son not through abstinence from certain foods, but through feasting on them! My instructions from the Lord were to do and cook whatever would bless my family and create an atmosphere of celebration. For my family, that means certain recipes that are a part of our holiday traditions. My son would not accept bacon-wrapped dates; it had to be bacon-wrapped Little Smokies! Just as God commanded the Isrealites to observe days of feasting, rest, and celebration of God’s goodness, God said to me, “Celebrate, rest, and watch for my deliverance.”

Sometimes God heals us through obedience to natural laws and following logical medical advice. I absolutely believe that. But sometimes God chooses to heal us in spite of those laws because he wants to open our eyes to the mighty power of God and will not share his glory with anything else. He wants there to be no question in our minds that our deliverance came from him! Friends, I never felt like I was supposed to pray for healing for myself because I just assumed it was God’s will for me to suffer. God allowed me to go through a season of suffering, about which I wrote in this post from last spring, because I kept turning to food and the wisdom of others to save me. In this season of my life, God is teaching me that I must trust him with every aspect of my life and the lives of my children, and seek HIS wisdom first, no matter how crazy it sounds.

So that morning, through tears of surrender, I made cinnamon rolls. I stopped worrying about whether or not what we ate was healthy – although we eat very healthy anyway – and focused on giving thanks to God. We began the habit of reading passages of scripture after dinner, then sharing something for which we’re thankful – a habit we’ve kept up since the holidays and hope will become a permanent routine. After we’ve shared, we each enjoy a piece of really good chocolate. Because God is good. He is worthy to be praised and makes all things for our enjoyment.

In the 4 weeks since our “celebration regiment” began, we’ve noticed a huge change in my son’s intestinal issues. His terrible symptoms are gone, he is healing, and we give God ALL THE GLORY! When we face our most difficult challenges and say, “No matter what, God is good and I will delight in his provision for me,” we don’t just get victory over the enemy and fear. We triumph and get the spoils!

You might think that this is a “how to” post on healing, or assume I’m implying that God wants to heal everyone supernaturally (which I’m NOT), and perhaps the reason why I have not felt God’s permission to blog throughout all this is that I might have been tempted to end this post right here. However, I hope that as you’ve been reading, the question that’s come to your mind is, “How could she know that God wanted to heal them that way?” Because while healing is part of my story and now my son’s, God’s purpose in healing was to teach me this message I share with you today: We need discernment from the Holy Spirit in ALL areas of our life – physical, spiritual, emotional, relational, mental, habitual – and it will only come through a relationship with Jesus Christ. He is our healer and deliverer, and only he knows from what we need to be set free. If we look to any wisdom of this world to save us, it will only take us captive. No book or blog – including this one – will show you and me the path to a victorious life. We must be led along it daily by the gentle hand of Jesus. Freedom from fear is the victory; healing is just one of the spoils. 

So how do we develop spiritual discernment? How do we know if and when God wants to heal us or set us free from some sort of bondage? First, we do not seek a healing; we seek the Healer. A relationship with Jesus Christ is the beginning and end of our spiritual journey. If you have not asked Jesus into your heart by believing that he is the Son of God who died for your sins, was raised from the dead in order to conquer sin and death for all who would believe in him, and sits at the right hand of God interceding on behalf of those who love him, then that is the first step. When you have invited Jesus to be Lord of your life, then he gives you the gift of the Holy Spirit, who enables you to have the mind of Christ in your circumstances. (If you would like to do this today, please leave a comment so I can pray with you, although you don’t need me to pray in order to receive Christ into your heart. You need only to confess your sins to him and ask him to be Lord of your life.)

How do you know if you have the mind of Christ as you’re considering the choices before you? To properly discern the Holy Spirit’s voice from your own or other influences, you must:

  • Learn to distinguish God’s voice by reading the Bible, God’s revelation of his love for humanity and desire for relationship with us. God will not direct you in ways that are contrary to his Word. That’s why each time I’ve prayed for direction, I’ve specifically asked God to back it up in the Bible before I act on it. The beautiful thing about reading the Bible daily is that God almost always has the confirmation of his word to me right there in that day’s selection. I didn’t seek it out; he had it waiting for me on his appointed day. Don’t let the enemy discourage you if you struggle with doing this on a daily basis at first. We don’t read the Bible to impress God with our devotion; we read it to connect with him. When you miss a day, don’t stress about it. Ask God to give you a desire for his Word, and pick it up the next day!
  • Listen to Bible-teaching, Spirit-filled preachers and teachers, and belong to a community of believers. Pray for God to reveal himself to you through his Word and godly teachers. I receive direction from the Holy Spirit as God’s Spirit within me rises up with a resounding “YES!” every time I read the scriptures or hear a message from someone through whom God wants to speak to me. When all messages line up – even if it doesn’t make logical sense – obey.
  • Obedience is key to spiritual discernment. If you don’t obey when you know what God wants you to do, you will eventually cease to hear the voice of the Holy Spirit until some disaster strikes and you come seeking him. If you draw near to God, he promises to draw near to you (James 4:8). Obedience often begins with simply praying in agreement with whatever you’re reading in God’s Word. Pray, “Yes, Lord. Thank you for this truth I’m reading. Show me how to live it in my daily life.”
  • Finally, discernment is something for which we should earnestly pray and seek. Our lives on earth matter. There are eternal consequences to our actions. God healed my son and has been prospering him in public high school (after being homeschooled for the past 6 1/2 years) in order to pry my white-knuckled hands off of him, and show both of us that Jesus is his Savior – not me. He set me free from intestinal issues so that I would stop preaching that the gluten-free or grain-free diet saves, and instead speak the truth that Jesus saves. He alone is the Way, the Truth, and the Life!

Christ Jesus came to set us free from bondage. Sometimes that bondage is physical, and sometimes it’s spiritual. He loved us, while we were still sinners, and died to set us free. If the Son has set you free, then you are free indeed! Praise God and give him glory!

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This delicious, holiday breakfast cake is full of fiber, protein and pumpkiny goodness that won’t spike your blood sugar or cause you to gain weight. (We’ll leave that job to Grandma’s sugar cookies and fudge.) Nicely spiced with cinnamon and vanilla, there’s just enough sweetness (from only 1/2 c. honey!) to compliment the tartness of the cranberries. If you don’t care for fresh (or frozen) cranberries, you can substitute dried cranberries, although they are heavily sweetened with sugar.

Using a half coconut flour, half almond flour blend delivers a wonderful texture and moist crumb that lasts for over a week in the fridge, which makes this a great make-ahead recipe for your gluten free or dieting guests.  (Check with strict Paleo guests to make sure they’re okay with the xanthan gum and baking powder; everything else is Paleo. You can omit these ingredients, but it will affect the texture and rise.) If you’re not a fan of coconut, rest assured that there are so many other flavors going on in this recipe that you’ll get all the health benefits of coconut flour without tasting it!

Although this resembles a muffin more than a cake in terms of sweetness, baking it like a cake in a 9″x13″ pan makes the equivalent of 2-dozen muffins without all the scooping (and yes, I’m just that lazy). This is one of my daily breakfast choices that helps me maintain my weight loss, but if you’re looking for a holiday treat to please your sweet tooth, check out my gluten free caramel sticky buns and bacon-wrapped smokies. However, with the guilt-free breakfast below, you can have your (breakfast) cake and eat it too!

Pumpkin Cranberry Cake

Grain-Free Pumpkin Cranberry Breakfast Cake

1 very ripe medium banana
½ c. pumpkin puree
6 eggs
½ tsp. salt
¾ c. coconut flour
1 tsp. baking powder
½ tsp. xanthan gum, slightly rounded
½ c. butter, melted
½ c. honey
2 tsp. vanilla extract
¾ c. almond flour (fine flour, not coarse almond meal)
1½ tsp. cinnamon
1 tsp. baking soda
1½ c. fresh or frozen cranberries

Break banana into chunks and place in a large mixer bowl. (The riper the better; just cut out any black parts.) Mash using the paddle attachment until the banana is pureed and smooth. Mix in pumpkin puree. Add eggs, two at a time, beating well on medium speed after each addition. Add salt.

Pour the coconut flour into the mixer through a sifter or sieve to separate the coconut flour clumps. (You may have to press some remaining coconut flour balls through the wires.) Add the baking powder and xanthan gum, then mix on medium speed, scraping down the sides, until the batter is smooth.

Melt butter in a glass liquid measuring cup. Add honey until you have 1 c. total liquid; stir a little to soften honey. Add to the mixing bowl with the vanilla extract and mix until combined.

Add almond flour, cinnamon and baking soda to mixer and mix until combined, scraping down the sides as needed. Stir in cranberries.

Spread mixture into a greased, 9”x13” baking pan, smoothing the top as much as possible. Bake at 350 degrees for 35 minutes (if using a glass pan – less for a dark, nonstick pan, and possibly longer in a disposable foil pan) or until the top springs back when pressed in the center of the cake. This will get pretty dark because of the pumpkin and almond flour, so don’t worry if it looks overdone!

Serve warm. Store cooled cake tightly covered in the fridge for up to 10 days. Serves 12.

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After a year of tweaking my Paleo pancake recipe, I finally found the secret to delicious, grain-free, refined sugar-free pancakes that don’t turn into scrambled pancake – *#$*@%* – on my griddle. (There is no curse in Elvish, Entish, or the tongues of men for the treachery of banana/egg/coconut flour pancakes that stick to the griddle in a gloppy mess.) “So Brenda, what did you learn from your year of trial and error?” asked no one. Well, I’m going to tell you in great detail anyway, because it has been a loooooong process of discovery that must be documented.

Moist and Pliable…
The secret to pliable, easy to flip pancakes was right there in my gluten-free baking supplies: xanthan gum, which replaces the gluten in GF baking and keeps breads from being crumbly. To the Paleo purists it is off limits, but to those of us who prefer to eat our pancakes with a fork and not a spoon, xanthan gum is our friend (and is a totally benign ingredient, so I’m okay with it).

It also helps greatly if you cook grain-free pancakes in a generous amount of bacon grease or coconut oil. I usually start with the grease left on the griddle after cooking some bacon – oh yeah – and add coconut oil as needed to keep it greased. The other key ingredient is almond milk (unsweetened for a totally refined sugar-free pancake, or original if that’s what you have on hand), which helps to smooth out the batter and make it less eggy.

While making gluten free pancakes from scratch with grains for my family, I discovered that “regular” pancakes use both baking soda and baking powder. The baking soda makes them brown nicely, while the baking powder adds extra leavening. While most Paleo recipes shun baking powder – it contains cornstarch! gasp! – I find that adding it really makes a difference in making grain-free pancakes less dense and heavy. It also helps to lighten them up if you beat the eggs well in the mixer while making your batter.

Yet Healthy and Filling
I’ve made pancakes with just coconut flour, but I prefer to combine it with almond flour for better texture and less coconutty flavor. Coconut flour is full of fiber and good-for-you stuff, but almond flour is high in protein and lower in carbs, so the two combined provide a filling breakfast that will keep you energized until lunch (and keep cravings for carbs/sweets at bay, which is why this breakfast is a key component of my weight loss success).  You can make these with melted coconut oil instead of butter for a totally dairy-free option, but I prefer the taste/texture of pancakes made with melted butter (probably because the coconut oil starts to harden in the batter).

Full of Flavor with No Refined Sugar
I eat these tasty pancakes with a hint of sweetness every day, and add variety by topping them with whatever berries are in season (sometimes with a little canned whipped cream for a decadent treat). However, there’s so much flavor from the pure maple syrup, vanilla, cinnamon and bananas that I usually just spread a little butter on them and that’s it.

Grain Free Pancakes

Grain-free, Refined Sugar-free Pancakes

1 very ripe banana (brown peel)
1/4 c. unsweetened applesauce
6 eggs
1/4 c. unsalted butter, melted (for salted butter, cut salt to 1/4 tsp.)
1/4 c. pure maple syrup (I’ve used honey, but prefer the hint of maple)
2/3 c. coconut flour
1/3 c. almond flour (not almond meal)
1 tsp. baking powder
1 tsp. baking soda
1 tsp. cinnamon
1 tsp. vanilla extract
1/2 tsp. salt (1/4 tsp. if using salted butter)
1/2 tsp. xanthan gum
1/2 – 3/4 c. almond milk (unsweetened for refined sugar-free pancakes)
Bacon grease and/or coconut oil for cooking

Break the banana into chunks and mash in the bowl of your mixer, using the paddle attachment. (If it’s not overripe, you may want to put your hands over the top of the bowl when you start the mixer, to avoid flying bananas that rain down like manna from heaven on your dog who is constantly underfoot in the kitchen precisely because of moments such as this.) When the banana is a thick puree, add applesauce. Mix in eggs, 2 at a time, beating until foamy after each addition.

Melt butter in a liquid measuring cup, then add maple syrup to the butter. (I just add syrup to the melted butter until it reaches the 1/2 c. mark, and stir it a little to make it easy to pour.) Add butter/syrup mixture to the mixing bowl and mix well.

At this point, I usually start cooking the bacon on the griddle. Mmmm…bacon.

Measure coconut flour and pour through a sifter into the batter. (If you don’t have a sifter, don’t worry, but it does help to incorporate the coconut flour without chunks.) Add remaining ingredients except almond milk and mix well. Slowly mix in almond milk. The batter will be thick.

Preheat griddle to 325 degrees (which is cooler than you’d use for regular pancakes, but because of the high egg content you need to allow more time to cook without over-browning). Spoon about 1/4 c. batter onto well-greased griddle, adding more coconut oil as needed, and gently spread out batter with the back of a spoon. (It will not spread on its own, like regular pancakes, so gently spread it out into a 4″-4.5″ circle.) When the outside edges appear dry, they’re ready to be flipped. They take a little longer to cook on the first side than regular pancakes, but quickly brown on the second side and are ready to be removed.

These stay soft and pliable in the fridge for a week and freeze well.  This recipe makes about 18 pancakes.

Reheating Tip: Since these are delicate on the surface, butter before you reheat them in the microwave to avoid tearing. In the fall, I like to skip the butter and top them with cranberry apple spread from Trader Joe’s, which only has 4 g. sugar per tablespoon. So good!

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These buttery, brownie/chocolate chip blondie hybrid bars are absolutely addictive! Unlike most desserts, these grain-free goodies taste better and better each day after you make them, and will last for 3 weeks in an airtight container – if you can make it that long without gobbling them up.  (Mine last that long because I won’t share them with my kids. I gave them life; they can eat store-bought GF cookies.)

The bar pictured is 3 weeks old and still has a moist, buttery crumb and melt-in-your-mouth chocolate chips when heated in the microwave.

The bar pictured is 3 weeks old and still has a moist,       buttery crumb and melt-in-your-mouth chocolate chips when heated in the microwave.

Warning: Please consume responsibly. Since these are made with honey instead of sugar, and almond flour instead of high-carb flours, you might be tempted to pretend that these are “healthy.” Feel free to make them a regular part of your Weight Loss for 1 in a Family of 4  diet in small amounts for dessert – but not dinner.

Grain-Free Nutella Bars

10 T. butter, softened (1 cube + 2 T.)
½ c. Nutella (chocolate hazelnut spread)
½ c. honey
2 eggs
1 tsp. vanilla extract
2 ¼ c. almond flour (not almond meal)
¾ tsp. salt
1 tsp. baking powder
¼ tsp. baking soda
1 c. semi-sweet chocolate chips
¼ c. mini semi-sweet chocolate chips

In a large mixing bowl, mix the butter, Nutella, and honey until smooth.  Mix in eggs and vanilla.  Add almond flour, salt, baking powder and baking soda.  Mix well.  Stir in chocolate chips.

Spread batter in a greased 9”x13” pan.  Bake 30 minutes at 350 degrees until done in the center.  (These will get dark around the edges because of the cocoa, but they’re not overdone.) Cool completely and store in an airtight container at room temperature. Reheat individual bars for 10-15 seconds before serving.

Dairy Free Chocolate Chip Blondie variation (based on this recipe): Substitute coconut oil for the butter, increase the honey to 2/3 c. and salt to 1 tsp., substitute ½ c. almond butter for the Nutella, and use Ghirardelli or Guittard semi-sweet chocolate chips (which are dairy free).

Keepin’ it Real…
While food bloggers tend to only share their success stories, we also have our share of epic fails. My most disgusting food fail – a 10 on the Gagometer scale – was my attempt to make gravy using potato starch instead of cornstarch.  Apparently, potato starch + turkey drippings = snot. My poor husband – who has bodily fluid issues – was traumatized, and at one point shrieked in horror, “It’s a dangler!”  My son, however, was fascinated by the gelatinous goo stretching from his fork to his plate and reveled in it’s grossness, as is befitting a 13-year-old boy.

"Its a dangler!"

“Its a dangler!”

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Turn on the oven, friends, because in 30 minutes you could be devouring delicious, gluten free, garlic and rosemary bread sticks. Substituting almond flour for 2/3 of the flour makes them low(er) carb. Using some potato starch and tapioca starch makes them crusty on the outside, yet soft and chewy on the inside. (Since potato starch and tapioca starch are derived from root vegetables – tapioca comes from the cassava root – it’s technically grain free, if you’re looking for a Paleoish bread that actually tastes like bread.)  Adding Parmesan cheese to the dough makes the flavor amazing!  And did I mention that the smell is so divine that I want to go lick the leftovers so I don’t have to share them with my family? Excuse me…

GF Rosemary Bread Sticks

I’ve also used this recipe to make pizza crust that is crispy on the bottom, yet pliable, so it supports toppings without being floppy or crumbing to pieces. If you value self care, you will choose the optional step of brushing garlic butter on the edges of the crust at the end. My kids have decided that this is now their favorite pizza crust, and it’s probably because of the garlic butter.

Low-carb Pizza Crust

The only downside of the pizza crust is that it’s best enjoyed fresh from the oven – which means I just gave you an excuse to eat the whole thing. You’re welcome. When I tried to reheat some leftover pizza that had been refrigerated, the crust had absorbed the sauce and turned soggy. Perhaps leftovers could be frozen and reheated in the oven instead of the microwave for better success. Or you could go with the preferred method of eating the whole thing. Your call.  The bread sticks reheat well on subsequent days. The bottom crust becomes soft instead of crusty, but still tastes awesome – especially when dipped in olive oil.

(Pssst, if you’re interested in a weight loss plan that includes this pizza once a week, check out my “Weight Loss for 1 in a Family of 4” easy weekly menu plans. Yes, I lost about 20 lbs. while still enjoying pizza!)

Mmmm... low-carb pizza with garlic butter crust!

Mmmm… low-carb pizza with garlic butter crust!

Low Carb, GF Bread Sticks/Pizza Crust

Dry Ingredients:
1 c. almond flour
1/4 c. tapioca flour/starch (they’re the same)
1/4 c. potato starch (NOT potato flour)
2 T. Parmesan cheese (I used the kind from a can)
3/4 tsp. salt
1/2 tsp. baking soda
1/2 tsp. baking powder
(For bread sticks, also add 1/8 tsp. garlic powder)

Wet Ingredients:
1/4 c. + 1 T. hot water (hot enough to dissolve the honey)
2 T. olive oil + more for topping dough
1 tsp. honey
1 tsp. apple cider vinegar
1 egg

Bread Stick Toppings:
Olive oil
1 tsp. dried rosemary, crushed between fingers
Fresh ground pepper
Parmesan cheese
1 T. melted butter

Pizza Crust Directions:
Cut a piece of parchment paper to fit the size of your baking stone/pan.  This makes a 13″ – 14″ pizza, so make the circle at least 15″.  Preheat oven to 425 degrees.  If using a baking stone (recommended), place it in the oven while it preheats. (If you don’t preheat your pan, the crust may not crisp as well.)

Mix together the dry ingredients.  In a separate bowl, whisk together the wet ingredients.  Add the wet ingredients to the dry ingredients and mix together.  You should have a wet, sticky dough. Don’t worry if it seems more like batter than dough.

Place dough on the parchment paper and, using a greased spoon or silicone spatula, spread it out using circular motions, greasing the spoon as needed.  (I just spray my spatula with nonstick cooking spray when it starts to stick to the dough.) Spread it as thin as you can, with a raised ridge at the edge.  If desired, brush with a little additional olive oil.  (I skipped this step, but plan to do it next time.)

Slide a rimless cookie sheet under the parchment paper to help transfer the crust to the hot baking stone/pan.  Bake 8 minutes, then add toppings.  (I used Prego pizza sauce, Hormel Nitrate-Free Pepperoni, Falls Brand All Natural Hot Italian Sausage, mozzarella, white cheddar, and shredded Parmesan.) Bake 8 minutes more until cheese is bubbly and starts to brown.

For The Most Awesome Crust EVER: Melt 1 T. butter with a dash or two of garlic powder and brush on the edge of the finished pizza.  Pizza AND garlic bread sticks! Sooooooo good.

Bread Stick Recipe:
Follow the above recipe, adding garlic powder to the dry ingredients. After spreading the dough/batter into a 10-in. circle, use a spoon or spatula to press a few indentations into the dough. Drizzle with olive oil, letting it pool in the indentations. Crush rosemary between your fingers and sprinkle over the dough. I used a coarse-grind pepper grinder to lightly top the dough with pepper, then sprinkled a light coating of Parmesan cheese on top.

Bake 10 minutes at 425 degrees. Melt 1 T. butter and drizzle over the top. Use a pizza cutter to cut into strips or wedges and serve immediately. Store any leftovers refrigerated in an airtight container for up to a week, and serve warm with olive oil for dipping.

Keepin’ It Real…
Not all of my experiments turn out so well.  Here’s my first attempt at making grain free chocolate chip cookies.  The taste is spot on, so I will definitely be trying again, but they’re a bit…thin.

Grain Free Cookie Attempt

Grain free chocolate chip cookie…pieces.

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A year ago, I was struggling with overwhelming cravings for sweets and carbs, bloating every night, and frustration over having gained 20 lbs. (welcome to middle age), among other things. It was a relief to discover that grains – including gluten free grains – and refined sugar were the main culprits behind most of my issues. My digestive distress has actually been a blessing because it motivates me to eat healthy or suffer the consequences. However, for those who don’t have obvious digestive issues, but still want to lose weight and be free of cravings, a substantial diet change can be daunting. (Can I get an “amen” from the gluten-free choir?)

Why is it that we get motivated to eat healthy, and perhaps even attempt a “Whole 30” diet cleanse in January, but at the end of the month go right back to eating processed foods and all the junk we know we shouldn’t eat? There’s a reason they call processed foods “convenience foods.” If you look at the typical Paleo blog there is just nothing convenient about all the prep necessary to rely on fruits and veggies for your carbohydrates. Those of us juggling the demands of busy schedules and kids need to be able to balance nutrition with time constraints and different eating requirements. (No, my skinny-as-a-rail son does not need a low-carb diet!) However, there is a healthy way to lose weight and keep it off without spending hours (and money) at the gym or making weight loss the only priority in your life.

The “Mostly” Principle
I’ll spare you the details of my personal saga (because you and I both know there will already be many words in this post – if not, welcome to my blog), so to sum up:

  • Over the last 9 months I’ve lost about 20 lbs. and have kept it off, even through the holidays (while still enjoying small amounts of our favorite goodies).
  • I’ve mostly gotten rid of cravings for sweets and carbs (as long as I don’t eat grains or sugar during the day – if I do, it’s Hello Kettle Chips!).
  • I’ve mostly said good-bye to bloating and digestive distress that had become the norm over the past few years (caused by the above foods and legumes, including peanuts).
  • I’ve managed to do this by eating a “mostly Paleo” diet.

Are you catching a theme, here? The “Mostly” principle is what keeps me on track with healthy eating because I strive to eat grain-free, refined sugar-free most of the time. I try to consume mostly whole foods, but I do take advantage of some convenience foods. (Call me lazy, but I’m NOT making my own mayo or ketchup.) I cook from scratch most nights, but give myself the freedom to heat up a frozen GF pizza on nights when I just can’t bear to cook (like every Friday night). I don’t obsess over whether there is a gram of sugar in my salad dressing or turkey bacon, but focus on choosing the most healthy options that fit into my budget (because I live in the real world where organic foods are mostly too expensive). This is why my recipes are tagged as “Paleo-ish,” because I’m not a strict Paleo guru.

The freedom found in the “Mostly” principle is what has made my eating plan realistic for long-term success because the requirement of perfect adherence to a strict diet is often the enemy of a healthy, balanced lifestyle. The meal plan that has evolved is one that is sustainable for life in a busy, gluten free family of four who likes to travel, throw parties, and occasionally eat out.

The Weekly Meal Plan
What makes my eating plan sustainable is the simplification of menu planning by designing a 2-3 week meal rotation that allows me to fix the same food for myself as for my family, with just a minor tweak; I omit the carbohydrate side dish for myself and eat a larger portion of veggies. So simple! If I get bored and want to swap in another diet-friendly recipe, I just find the slot that matches the side dish I’m using and plug it in to that week’s menu. I can’t begin to describe what a huge time-saver this has been! It’s even become the framework for the cooking lessons I’m giving my son this year, since repetition of the same menus will allow him to watch and learn, then assist, then prepare each meal by himself. Score!

When you look at the meals on my menu you’ll probably be a bit surprised that this has been my “diet” because we eat normal, kid-friendly food. Each night has its own theme, and I’ll move the nights around to fit my schedule as needed (like switching a crock pot meal to a busy night). My menu is simplified because I keep any grains separate and low-prep, so my family can help prepare that side dish while I focus my efforts on the vegetable side instead. (Initially, you might want to skip the potatoes for weight loss. Doing so, I lost about a pound per week. Now that I don’t want to lose any more weight, I try to eat a serving of potatoes or yams each day.)

As always, all my menus are gluten free! So even if you’re not looking to lose weight or curb cravings, you can still simplify your menu planning with the easy-to-prepare, “normal people” meals at the end of this post! Since too much dairy can also cause digestive distress, most of my meals are also naturally dairy free, with the exception of a few made with butter or topped with a little Parmesan cheese. However, I use coconut oil or olive oil in most of my baking, unsweetened almond milk when needed, and cheese is usually optional.

Breakfast
Changing the way I eat breakfast has been the key to eliminating cravings. I can occasionally eat pizza or a small amount of grains and refined sugar for dessert in the evening as long as I avoid them for breakfast. The good news is that grain-free muffins taste great (especially the day after they’re made) and fill you up because coconut flour is high in fiber, as well as really good for you (and does not taste like coconut, although it does lend a distinct flavor to baked goods, which is why I blend it with almond flour). Sweetening baked goods with fruit and honey is not only more natural, it doesn’t cause spikes in blood sugar like refined sugar, so my energy level stays steady throughout the day. Plus, shopping is simplified because you only need 2 flours as opposed to half-a-dozen needed for gluten free baking! 

Grain-free Muffins

I make enough grain-free muffins or pancakes for myself on Monday morning to last for the week, then just reheat them for stress-free mornings. I usually have 2 muffins or pancakes with an egg or piece of nitrate-free turkey bacon (or both) and a small serving of fruit, like an orange wedge or handful of berries. If I’m fixing hashbrowns for my family, I may just have one muffin and a small serving of hashbrowns.

Lunch
The key to eating a satisfying, low-carb lunch is to fill up on veggies and fruit, and make sure you have some sort of fat if consuming a low-fat meat like chicken or turkey (i.e. olive oil, avocados, nuts or cheese, if tolerated). During the winter, I like to make a big pot of hearty soup once a week that’s full of veggies and meat with no grains, corn or beans. If you chose a canned soup, which tends to be mostly broth and not filling, toss in some frozen veggies and leftover meat when you heat it or just round it out with some raw veggies.

Turkey Vegetable Soup

In the summer, I ate lots of salads for lunch with leftover roast chicken, canned salmon, taco meat, etc. Cucumbers add a nice crunch as a substitute for croutons, and you can load up your salad with whatever veggies you like. I quickly grew tired of salads, though, and ended up preferring lettuce-wrapped burgers or leftover meat and veggies. For a quick and easy lunch, I’ll heat up a Jennie-O turkey burger patty with some taco seasoning, then top it with guacamole and chopped tomatoes or salsa.

Bunless Guacamole Burger

We drove across the country on a 2-week trip last spring, and survived on turkey “sandwiches” made with thick slices of oven roasted turkey (from Costco) as the “bread,” filled with guacamole (squeezed out of single-serve packets) and sliced tomatoes, wrapped in a lettuce leaf. These can be made ahead of time for lunch on the go. With a handful of carrots and an apple (plus a bag of chips for my family members), this lunch sustained us for hours of walking around Washington D.C. Another variation is to spread some Dijon mustard on one turkey slice, top it with sliced avocado and tomato, then put another turkey slice on top and wrap the whole thing in a lettuce leaf.

Snacks and Sweets and Feeling Satisfied
The key difference between the way I eat now and the way I used to eat is that I used to eat until I was “full;” now I eat until I’m “satisfied.” When you cut out grains (and initially, starchy veggies like potatoes) you’ll notice that you don’t feel full, in the sense that you’re stuffed and can’t eat another bite. But by filling a third of your plate with veggies, a quarter to third of your plate with meat, and a quarter to third of your plate with fruit, you’ll feel satisfied. You’ll walk away from the meal feeling like you’ve had enough to eat to sustain you for the next 3-5 hours, but you won’t feel uncomfortably full.

Chimichanga Beef, Zucchini and Pineapple

Chimichanga Beef, Sauteed Zucchini and Fresh Pineapple

If you do get hungry between meals, a handful of almonds and a piece of fruit or handful of carrots should get you through to the next meal. Lara bars are great, sugar-free, all-natural bars you can throw in the car for running errands. Now that I’m not trying to lose weight, I also snack on sweet potato/root veggie chips (from Trader Joe’s) because the inherent sweetness naturally limits my portion size. For dessert, I usually enjoy a handful of salted almonds with about a tablespoon of semi-sweet chocolate chips, since a little dark chocolate is good for you! If you crave ice cream, try the Dole frozen chocolate covered banana slices that come in convenient 4-packs. (When I serve the family ice cream, which was my go-to easy dessert for them over the summer, I sometimes pull one of these out for myself – and the kids get jealous!) But as I said, once you’re free from cravings, a little dessert with the family from time to time should be fine.

Dinner
I’ve linked recipes that are already on my blog, and will come back to this post in the future to add in links as I post more recipes. My plan is to post recipes for all the options below. If you don’t like a particular vegetable on my list, substitute one you do like! (Although I’d encourage you to try the roasted broccoli and Brussels sprouts before you dismiss them. Roasted veggies are amazing!) If the veggies listed aren’t filling enough at first, add a side salad to your meal and remember to include a serving of fresh fruit. During the winter, pineapples are reasonably priced where we live. A fruit salad made with pineapple, kiwi, and pomegranate seeds will end your meal on a sweet note. Diced pears with fresh blueberries or a mango/kiwi/blueberry combo also make good winter fruit salads.

2-3 Weeks of Meals Designed for Weight Loss for 1 in a GF Family of 4
(Serve with fresh fruit. Serve the carb listed to your family only.)

Day 1: Italian

  1. Spaghetti squash with meat sauce (ground turkey or beef in a homemade sauce or one from a jar)
    • Salad
    • Family Side: Brown rice spaghetti noodles (if your family doesn’t like spaghetti squash)
  2. All-natural Italian sausage (like Falls brand Hot Italian) with optional marinara sauce
    • Option 1: Serve meat sauce over thinly-sliced, grilled eggplant, topped with Parmesan cheese
    • Option 2: Serve sausage link with a side of yellow squash sauteed in olive oil with garlic, salt and pepper
    • Family Side: Garlic toast (buttered gluten free bread, sprinkled with garlic salt, cooked butter-side-down on a griddle or frying pan)

Day 2: Seafood

  1. Garlic shrimp stir fry
    • Frozen snap pea stir fry blend sauteed in olive oil with salt, pepper, and McCormick’s Garlic and Herb Seasoning; add thawed, frozen salad shrimp just before serving 
    • Family Side: Heat-and-serve rice or Seeds of Change Garlic Brown Rice and Quinoa
  2. Salmon burger patty (like Trident salmon burgers from Costco) or baked salmon (with olive oil, salt, pepper, and basil) with fresh squeezed lemon juice
    • Buttered peas and carrots or snow peas sauteed in olive oil with garlic, salt and pepper
    • Family side: Rice or quinoa

 Day 3: Chicken Comfort Food

  1. Homemade or Costco roast chicken
  2. Baked, grilled or sautéed chicken with olive oil & herbs
    • Roasted broccoli or asparagus
    • Family Side (optional for you): Mashed potatoes or yams (mash microwaved yams with butter, unsweetened applesauce, salt and a dash of cinnamon, and top with dried cranberries or chopped pecans)

 Day 4: Mexican 

  1. Taco salad made with leftover roasted chicken and salsa or ground turkey with taco seasoning (and whatever veggies you like)
    • Family Side: Tortilla chips
  2. Beef Chimichanga filling (made with leftover roast from day 7), crock pot pork taco meat, or fajita meat with zucchini, salsa, and guacamole
    • Serve Chimichanga or taco meat with sliced raw zucchini “chips” for scooping up meat
    • Serve fajita meat with zucchini, bell peppers, and onions sauteed in oil with salt and pepper, topped with salsa
    • Family Side: Heat corn tortillas on a griddle with shredded cheese and fill with meat, salsa, and guacamole (optional); for fajitas, fill tortillas with meat, veggies and salsa

Day 5: FREE NIGHT!

  1. Pizza – Seriously, take one day off and eat a REASONABLE portion of whatever you want with a side salad or raw veggies, or keep it low(er) carb with my homemade pizza crust/bread stick recipe that replaces 2/3 of the flour with almond flour.
  2. Visit a buffet restaurant (like Golden Corral or Tucano’s Brazilian Restaurant) and load up on meat, fruit and veggies. If you’re super serious about weight loss, make your soup for the week on this night, and make enough for dinner with leftovers for lunches.

Day 6: Burger Joint Food

  1. Jennie-O turkey burger patty or beef patty with whatever condiments you like, wrapped in lettuce (optional – this is just too messy for me, so I prefer to eat it with a fork)
    • Sweet potato fries and salad or raw veggies
    • Family Side: Bun (we use the heels of our gluten free bread for buns)
  2. Buffalo chicken (cubed chicken breast sauteed in olive oil with Lowry’s seasoned salt, pepper and parsley, served with buffalo ranch dressing)
    • Baked fries or sweet potato fries, salad or raw veggies
  3. Optional Party Food: Buffalo Chicken Dip with celery sticks for dippers (FYI, I now cut back the ranch dressing in the recipe to 1/4 c.)
    • Carrot sticks
    • Family Side: Tortilla chips (for scooping up dip)

 Day 7: Meat and Potatoes

  1. Crock pot roast cooked with onion, celery, garlic clove and carrots (discard celery and garlic)
    • Green beans
    • Family Side (optional for you): Potatoes in the crock pot with homemade gravy
    • Family Side Option 2: GF sub rolls for French Dip with cooking juices
  2. Grilled steak or pork chops with Monterey seasoning
    • Green beans
    • Family Side (optional for you): Baked potatoes

As promised in my Pledge to Blog the Truth, here’s a snapshot of our menu this week. You’ll see that it’s been tweaked (because of ingredients that needed to get used up) and is yet another variation on the menu above. The possibilities are endless! 

This Week's Meal Plan

Remember to check back for detailed recipes to go with my menu plan. In the meantime, just remember the “Mostly” principle and enjoy a happy, healthy new year!

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Turkey Vegetable Soup

This hearty, flavorful without being spicy, soup is my go-to lunch most days during the winter.  It’s a dieter’s friend because it contains no starchy veggies or grains, but fills you up when served with an apple or other piece of fruit. Most canned soups are full of broth (and scary ingredients!), but this soup actually satisfies because it’s full of meat and veggies with just enough broth to call it soup.

It only takes about 25 minutes to prep, and 15 minutes to cook, but makes enough to last throughout the week.  I love cooking once and having lunches taken care of for the week!  I can pull this together for under $6 – local friends, ask me and I’ll tell you how – so it’s very economical.  If you don’t like or have on hand the veggies I use, just substitute your favorite veggies.  To save time and add variety, I’ve substituted frozen peas and carrots for the fresh baby carrots.  I’ve also used yellow summer squash instead of okra.  If you’re not carb-conscious, you can toss in some frozen corn or white beans.

Look at me, pretending to be a real food blogger with my ingredients picture. You're so impressed., right?

Look at me, pretending to be a real food blogger with my ingredients picture. You’re so impressed, right?

Hearty Turkey Vegetable Soup

1 T. olive oil
1 stalk celery, chopped
8-10 large baby carrots, chopped (or frozen carrots)
1 zucchini, quartered lengthwise and diced
1 lb. ground turkey (dark meat is perfect)
1 1/2 T. chicken flavor Better Than Bouillon
2 c. hot water
2 15-oz. cans diced tomatoes with onion and garlic*
1 can (10 oz. or 15 oz.) diced tomatoes with green chilies
1 c. frozen green beans
3/4 c. frozen chopped okra, summer squash, or a second zucchini
1/4 c. diced mushrooms, optional (fresh, canned, or freeze dried)
1 bay leaf
Salt and pepper

*If you can’t find diced tomatoes with onion and garlic (mine are from Albertson’s), just use 2 cans of diced tomatoes and saute 1/3 c. chopped onion with the zucchini, adding 1 T. minced garlic for the last minute.  If you can find the canned version, though, it’s a huge time saver and has wonderful flavor!

Directions:
Heat a large soup pot at one notch past medium heat and add olive oil.  Saute celery and carrots (if using fresh carrots), and onion (if you can’t find the diced tomatoes with garlic and onion) for about 3 minutes.  Add zucchini and saute for about 4 minutes, until zucchini is lightly browned.  Season generously with salt and pepper.  (This step seals in the flavor and helps the zucchini keep its shape instead of turning mushy.)  If you’re adding minced garlic, saute it for about 30 seconds.  Remove veggies temporarily to a bowl.  (I just use the bowl I’ll be eating out of.)

In the same pot, brown the turkey until no longer pink.  Season generously with salt and pepper.  Don’t drain the juice that’s released by the meat – it’s not fat. Push the meat to the outer edge of the pot and let the juice pool in the middle. Add the Better Than Bouillon to the juice and stir until it’s dissolved.  Add water and canned tomatoes.  Throw in the bay leaf and bring the soup to a boil.  Stir in frozen veggies, mushrooms (if using), and the sauteed veggies.

Simmer 15 minutes, covered, or until veggies are cooked to your preference. Garnish with Parmesan cheese, if desired.  Serves 6-8.

 

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