The Paleo Mama

Homegrown and Handmade

My Recipes

What’s the Matcha Tea Craze All About?

by 2 Comments

Matcha tea —the green powdered tea imported from Japan—has become one of the trendiest new superfoods. Most of us had never heard of it until one day we discovered that it was one of the hottest talking points in health and wellness websites. Matcha tea has been a part of Chinese and Japanese cultures for centuries, and is now taking the Western world by storm.

I heard about it a couple of years ago, and even prepared a guest blog from one blogger who had created a yummy version of Matcha tea—her Matcha Mate Almond Latte—to help her wean herself off her near addiction to black tea and coffee (Here).

Today, I want to explore just what it is that is driving the current Matcha Tea craze. We’ll look at:

  • Just what Matcha tea is.
  • What Matcha Tea’s superfood health benefits are.
  • How to enjoy Matcha Tea for yourself.

Just What Is Matcha Tea?

For many people, enjoying Matcha Tea is much more than benefitting from its health benefits—it is an experience. The moments spent with a warm cup of Matcha Tea in hand allow the person to experience positive mental wellbeing because of the tea’s cultural focus on meditation and spirituality. One leading tea expert and author sums it up this way: “Matcha is unique not only for its healthfulness and flavor, but because it combines the contradictory attributes of novelty and tradition.”[1]

Matcha is the tea used in a traditional Japanese tea ceremony known as chado. The formal ritual of chado is designed to lead toward spiritual awakening through four principles: harmony, respect, purity, and tranquility.[2] This is a positive concept to adopt, one that will allow us to slow down and cultivate a greater inner peace and outer harmony. In our American fast-paced, stress-filled culture, taking the time to unplug is a real luxury, and drinking Matcha Tea has become one way to do that. Even preparing the tea takes time—the water must be heated to just the right temperature, and the powder must be sifted, scooped, and whisked into a frothy frenzy before it’s ready to consume.

The Health Benefits of Matcha Tea

Matcha is much more than just another green tea.

  • It has a high concentration of polyphenols, catechins, and antioxidants. With these high concentrations, if can prevent cancer, help burn fat faster, and increase brain power.
  • It contains theanine, which has been shown to increase the natural levels of serotonin, dopamine, GABA, and glycine in our bodies. This can lead to reduced mental and physical stress.
  • Its green color indicates that it has a high amount of chlorophyll, just like broccoli, spinach, kale and other leafy greens.
  • It contains a powerful amount of caffeine, making it a great alternative to less healthy caffeinated sugary beverages. The caffeine helps to improve alertness and cognitive functioning, all while being healthy too.
  • It has even stronger obesity-fighting potential than regular green tea. It can significantly reduce hypertension.[3]

These are just a few of the benefits to drinking Matcha Tea. There are practical benefits too, things like:

  • It relaxes you without making you sleepy.
  • It delivers caffeine into the bloodstream in a much more measured way than coffee.
  • Its caffeine effects last up to 4-6 hours, compared to coffee’s high and then quick crash.
  • There is evidence that it has some weight loss benefits.

Its Cautions

There are many benefits to drinking this tea, but there are also some cautions. Matcha tea is highly concentrated, and contains about three times as much powerful antioxidants as regular green tea, and as much caffeine as coffee. When you drink Matcha, you are drinking a suspension of ground leaves infused in water, which is different than a regular cup of tea where you steep the tea and then remove the tea leaves.

When you buy matcha tea powder (or leaves), stick to matcha teas grown in Japan that have been tested for the presence of heavy metals. The tea from China is grown is soil contaminated with lead, which will absort into the leaves. Also look for good-quality matcha, which is bright, vivid green and has a fine powdery consistency. Avoid anything yellowish or coarse—it will not taste good.

How to Choose a Good Matcha:

Good matcha tea is expensive, costing anywhere from $25-$33 an ounce (a tin of 30 grams). Anything cheaper is not likely to have a good flavor. A 30-gram tin will give you about 30 cups of tea.

Also avoid the Americanized version of prepared matcha tea now popular. They are likely to have lots of added sugar which completely ruins the Matcha. I prefer to purchase my Matcha Tea from a Japanese source and labeled “ceremonial grade” (click here to buy). I spend a little extra for a high quality brand because I look at Matcha as more of a superfood and supplement than an actual drink.

I also make sure I use my small Matcha scoop and whisk so I use the exact amount of recommeded Matcha per cup! 

How to Enjoy Matcha Tea for Yourself

Image credit to Flickr
Image credit to Flickr

Why not try making your own experience with a cup of warm, healthy matcha tea? Remember—it’s an experience, not a quick pick-me-up! Once you have tried it, no doubt you will want to continue this relaxing experience.

Step 1: Fill a kettle with water and heat. Don’t bring to a boil 

Step 2: Add (or sift) 1 teaspoon of matcha to a bowl. 

Step 3: Add 2 oz of hot water (not boiling) to the bowl. I use my matcha spoon to add the perfect amount. 

Step 4: Whisk until the tea is frothy using your bamboo (or wire) whisk. 

Step 5: Add 4 more oz of hot water, stir, and enjoy! Drink it out of the bowl or pour it into a mug. 

There are many ways to enjoy Matcha Tea. Here are just a few:

  1. Try Iced Matcha Milk, using almond milk or coconut milk for a healthy, unique tasting drink.
  2. Instead of adding sugar to your coffee, use high-quality matcha to add a sweet aftertaste with an antioxidant boost.
  3. If you like buttered coffee as much as I do, try adding a tsp. of matcha powder to your buttered morning coffee. What a way to start your day!
  4. Add a bit to naturally sweet Tabbouleh (bulgur, tomatoes, parsley, olive oil). Add it to your recipe when you add the tomatoes and parsley.
  5. Blend a little matcha powder into the cream cheese you top your bagel with in the morning.
  6. Make a creamy spread to use on sandwiches and burgers by chopping and steaming a bunch of kale, then blending in ½ tsp matcha powder and ½ cup walnut. Use your food processor to complete the spread.
  7. Stir a little matcha into your guacamole recipe just before you mash the ingredients together.

 

Matcha Mate Almond Latte

My guest blogger created this energizing and yummy to distract herself from morning coffee cravings. 

Ingredients

  • Yerba Mate—this is a traditional South American tea made from the dried leaves of the yerba mate plant.
  • Matcha—the superfood green powder we’ve been introducing in this post.
  • Unsweetened Almond Milk
  • Sweetener—a touch of honey or maple syrup balances the mild bitterness of the matcha.
  • Flavoring—the recipe used cardamom, but you could also try pumpkin pie spice, cinnamon, vanilla, or almond extract. If you love essential oils like I do, add your favorite essential oil flavor.

You can follow the recipe directions in the blog to make this warm and creamy morning drink. Click here to see the full recipe! 

 

Get Started

Any current trend got its claim to fame as more and more people tried it. Matcha Tea is one of the top ten trends in the health and wellness fields right now, so it’s obvious that a lot of people have tried it—and stuck with it. Why not give it a try yourself?

There is something in the nature of tea that leads us into a world of quiet contemplation of life.

—Lin Yutang

image credit
image credit

Sources

  1. https://hauteliving.com/2016/07/a-comprehensive-guide-to-the-latest-matcha-craze/616857/
  2. https://www.eater.com/drinks/2015/2/11/8006039/everything-you-need-to-know-about-matcha
  3. https://vibrantwellnessjournal.com/2015/10/19/matcha-green-tea-food-trend/

[1] Quoted by James Norwood Pratt.

[2] https://www.huffingtonpost.com/christie-carmelle-lopez/get-it-while-its-hot-matc_b_9117056.html

[3] These health benefits adapted from: https://www.theodysseyonline.com/matcha-craze

Avocado 101 – Everything You Need to Know

by Leave a Comment

Avocados have broken out of the bowl—they’re no longer found only in guacamole! The bumpy-skinned fruit (yes, avocado is a fruit) has taken America by storm. The sales of Hass avocados, which make up more than 95 percent of all avocados consumed in the United States, soared to a record of nearly 1.9 billion pounds (or some 4.25 billion avocados) in 2014—four times as many as sold in 2000.[1]

Fast food restaurants are now offering them with their sandwiches, avocado bars are cropping up in the west, even President Obama has tweeted about them,[2] and this morning (at a time when television is frustratingly overfilled with elections, violence, crime, and the Chicago Cubs), as I watched a bit of the news before starting this post, the lowly guacamole was right up there in the morning news! There’s a national avocado shortage right now and people are freaking out because they love their avocados so much. 

So I thought it was good timing to get on the bandwagon and share my own thoughts and findings about one of my favorite foods. Yes, I love avocados, and have been using them for much more than just guacamole for a couple years—although guacamole is one of my favorite things!

10 Health Benefits of Avocado

In an earlier post I wrote about 10 health benefits to avocados. Let me briefly list them here:

  1. Benefits in pregnancy. Avocados are a natural source of folate which contains folic acid and is important for the development of a healthy fetus. Synthetic versions of folic acid are recommended for all women who are planning to get pregnant; eating avocados is a simpler and tastier option!
  2. Avocados are brimming with ‘good’ fats. You may have heard that you should avoid avocados due to their high fat content. This is not quite the case. While they are very high in fat (and calories) these are monounsaturated fats or ‘good fats’. They assist good heart health and help to lower blood pressure. The monounsaturated fats found in avocados can also help to reverse insulin resistance which can lead to the development of type 2 diabetes.
  3. Fantastic source of Vitamin E. Avocados are the fruit with the highest level of Vitamin E (yes avocados are a fruit!) Vitamin E is an essential vitamin and helps to maintain overall health. Vitamin E also has positive effects on heart disease, stroke, cancer prevention, and development of cataracts and is widely claimed to have anti-aging properties.
  4. Source of dietary fiber. Avocados contain both soluble and insoluble fiber meaning they help to reduce cholesterol levels by preventing re-absorption, help to maintain bowel function and can assist the body to avoid blood sugar spikes after meals.
  5. You know exactly what you’re getting when you buy an avocado. At the time of writing there are no genetically modified avocado crops. Avocados have such a thick skin that the inner fruit is protected from pesticides making the cost of organic avocados something you can easily bypass.
  6. Avocados are a ‘brain food’. Dr. Daniel G. Amen considers them one of the best brain-healthy foods that you can consume to help reduce the risk of developing Alzheimer’s. Omega 3 fatty acids as well as Vitamin E are naturally occurring in avocados and have been clinically proven to stop Alzheimer’s disease from progressing and possibly even reversing the very early stages. 
  7. Better nutrient absorption. Adding avocado to a meal has been found to increase the amount of carotenoids absorbed from that meal by up to 5 times. Carotenoids include beta carotene and lycopene which are important nutrients for good health. This increase is through to be due to nutrients and enzymes in avocados that reduce stomach inflammation and inflammation in the small intestine’s mucous lining. So you not only get the powerhouse of nutrients contained in the avocado but you get greater benefits from the foods you choose to eat with it.
  8. May aid in stroke prevention. The high folate levels that are beneficial to pregnant women may also play a part in reducing the incidence of stroke. Those who eat diets that contain a lot of folate have been shown to suffer stroke far less than those who eat less folate in their everyday diet.
  9. Reduction of cholesterol. One study has shown a 17% decrease in cholesterol levels for participants who ate increased amounts of avocado for just one week. Researchers believe this is due to beta-sitosterol which has previously been found to assist in lowering cholesterol levels.
  10. Protection for your eyes. Eating avocados can increase your levels of Lutein which protects against macular degeneration and the formation of cataracts. Further research is needed to determine exactly what it is that may assist in eye protection.

But there are many more benefits to eating avocado than those ten listed above. Let’s look at a few more:

  • Good digestion—they soothe the intestine and help to keep it running smoothly. The fiber in avocados helps to ensure the smooth passage of food through the intestinal tract.
  • Dental Care—consuming avocados helps to prevent bad breath, and have been connected with preventing oral cancer.
  • Skin and Hair Care—the nutrient-dense benefits are fantastic for enriching skin that is dry, chapped or damaged.
  • Healthy Eyes—the carotenoids in avocados protect your eyes against cataracts and eye diseases related to aging.
  • Healthy Heart—they help to prevent atherosclerosis and reduce hypertension.
  • Arthritis—the anti-inflammatory properties and wide range of phytochemicals, flavonoids, carotenoids, phytosterols, fatty alcohols, and omega-3 fatty acids make avacodos one of the best foods for getting rid of inflammation in tissues, joints, and muscles.

These are just a few of the reasons why Americans are eating billions of this tasty fruit every year. Of course one of the biggest reasons—at least in my thinking—is the scrumptious taste and flavor of avocados.

Ways to Use Guacamole on Your Body

Don’t think that the only way you can use guacamole is as an ingredient in a food item. There are dozens of ways to use avocados that you can find online. Here’s a few.

  1. Avocado Face Mask—avocado is rich in fatty acids and makes a great natural moisturizer for dry of unbalanced skin. With winter coming on, this would be a great time for you to add this face mask to your winter beauty regimen. You can find the recipe here. 
  2. Avocado Hair Oil—avocado oil can seal in moisture, get rid of the frizzies, and prevent split ends in your hair. It is rich in vitamins and protein. Try making this Avocado Hair Oil  to use after washing and conditioning your hair. Apply a few drops and comb it through. You’ll love the smooth, soft, hydrated feel of your hair.
  3. DIY Avocado Foot Scrub—it’s not only the fruit of the avocado that is useful, you can make an exfoliating foot scrub using the peel and ground up pit. Maybe your feet are rough and calloused from summertime barefoot walking. Or maybe you have alligator soles year round and need to soften them. Try this DIY Avocado Foot Scrub recipe.
  4. Get rid of the bags under your eyes—Have you tried expensive creams and lotions and are still left with those ugly bags under your eyes? Simply peel an avocado, remove the pit, and slice quarter-inch crescents. Just lie down for about 20 minutes while placing a slice under each eye. (Don’t forget to use the remaining slices in your favorite recipes.)
  5. Avocado Baby Food—avocados are often called one of nature’s perfect foods because they are said to contain everything a person needs to survive. They are a great first food for baby due to their texture and creaminess. I gave my kids avocado long before many other “baby-appropriate” foods, and they loved them, and still do. You can find all the information you need for introducing avocados to your baby here. 

The Many Ways to Eat Avocados

You knew I’d get to the good part about eating them. There are so many ways to use avocados in recipes that I can’t begin to cover all of them. You can do your own research online—believe me, you won’t be disappointed!

I want to give you a list of some food options, and then I’ll share three of my favorite recipes with you.

Food Options

(You will find recipes for each item here.) 

  • Make vegan mayonnaise (or just use avocado in place of mayo.)
  • Bake cheesy skillet pizza bread
  • Make Banana Avocado Pudding
  • Freeze it into popsicles
  • Bake an egg in it
  • Grill it
  • Stuff it
  • Make low-carb, dairy-free mint chocolate chip ice cream.
  • Make guacamole hummus
  • Blend it into pesto
  • Use it as a base for cold soup
  • Substitute it in creamy salad dressings
  • Make frosting
  • Turn it into cheese-less cheesecake
  • Mix it in mashed potatoes
  • Use it in risotto
  • Eat avocado pancakes for breakfast
  • Make fried avocado tacos

Now I want to share three of my favorite ways to eat quacamole.

Jackie’s Guaciled Eggs

I was trying to figure out something to bring to a pot-luck one time, and I thought deviled eggs would be very Paleo-friendly, and even those who weren’t sticking to a specific food plan would enjoy it. In comes my idea for Guaciled Eggs!

Ingredients

  • 8 Boiled eggs – cut in half lengthwise and yolks removed. Here a post I did on my sneaky way to peel those annoying farm fresh eggs. 
  • 3-4 TB lemon juice
  • 2 TS of dried mustard
  • Salt and Pepper to taste
  • About 1/4 cup of Guacamole (I use Wholly Guacamole or make your own)
  • Paprika

Directions

I threw the egg yolks in the food processor and added the guacamole. I pulsed it a few times to combine and then added the lemon juice until it was the consistency I wanted. Then I threw in the spices, scooped the mixture in the egg whites, and added some paprika on top! It was delicious!!!

Fudgy Avocado Brownies

If you love chocolate as much as I do, then you are going to want to make these creamy, rich, decadent, thick, gooey, appetizing, exquisite, dense, heavenly, savory, succulent, sumptuous, yummy, fudgiest, chocolately brownies EVER! This is not my own recipe, but I highly recommend you try them. You will love them. Besides delicious avocados, you will use dark chocolate, coconut oil or butter, almond flour, unsweetened cocoa powder, and eggs. You can even top them with the avocado frosting recipe you can find online in the list above. This delicious recipe can be found here. 

Baked Avocado and Egg

OK, I know the avocado brownie recipe was just a little bit hyped! You probably won’t make them every day. But this recipe for a breakfast dish using avocado and egg is something that would start you out with a healthy, delicious breakfast any day you try it. They are easy to prepare, and you can bake them while you are getting school lunches made or completing your morning chores.

Ingredients

  • 1 avocado (per two people)
  • 2 eggs
  • 2 slices cooked and crumbled bacon
  • A sprinkle of your favorite spicy spice (We love red pepper on ours)
  • Sea salt and pepper to taste
  • A little feta cheese (optional)

Directions

Preheat your oven to 425 degrees. Cut each avocado in half, removing the pit. Crack an egg into each avocado hole. If the hole looks too small, scoop out a bit of the fruit before adding the egg. Season each half with spicy spice, sea salt and pepper. Put the halves in a glass baking dish and bake approximately 15 minutes. Check to be sure the egg is done the way you prefer before removing from oven. Sprinkle with crumbled bacon and feta cheese, and dig in.

Get Started

If you’ve never tried eating avocado any way but in guacamole then it’s time you got creative. It’s one of the healthiest and tastiest things you can do for you and your family.

Holy Guacamole—Soooo delicious

avocado

Sources

  1. https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-avocado.html
  2. https://www.buzzfeed.com/christinebyrne/ways-to-avocado?utm_term=.qb8jZqG2W#.jqnG61KDb 
  3. Natural Blaze

[1] https://www.washingtonpost.com/news/wonk/wp/2015/01/22/the-sudden-rise-of-the-avocado-americas-new-favorite-fruit/

[2] https://twitter.com/POTUS/status/616338528138608640

Souping – A Healthier Alternative to Juicing

by Leave a Comment

 

For years the best-known body system cleanse has been juicing. Juicing involves extracting the juice from fruits and vegetables using a cold-press juicer. The juice is loaded with vitamins, minerals, antioxidants, anti-inflammatory compounds and phytonutrients all in one easy drink. Juice cleanses have been widely used to cleanse the body and often are suggested as a sporadic fast of several days detox the body and kick start body systems into optimal function. But there have been negatives to juicing, including: the high cost of the fruits and vegetables as well as the expensive juicer you need to prepare the juices; negative symptoms like dizziness, headaches, weakness, and overwhelming hunger; and the high sugar/low fiber content of the juices after pressing.

What Is Souping?

Let’s start with this definition for souping:

It is a soup-only cleanse to heal and nourish your body with wholesome ingredients. It allows your body to detox naturally while simultaneously reducing inflammation, giving your body the nutrients it needs, and increasing circulation.[1]

Today many people have found juice cleanses to be too extreme, and are discovering that souping promises an easier detox than a juice cleanse. Just as there are many different approaches to juicing, so too there are many suggested approaches for souping. These include:

  • A 24-hour raw cleanse
  • A 3-day boost to your digestive system cleanse
  • The 5-day soup cleanse,
  • Following a prescribed program of specific soups
  • Choosing or making the soups you use for the cleanse

Each of these approaches share one common feature—you eat only soup for every meal of the day, and you follow this regimen for a chosen number of days.

I can easily see why souping is growing in popularity. There is nothing more soothing to me than a warm, tasty, homemade soup made with homemade bone broth (recipe here).  I want to take a closer look at this newer trend, and see if we can see what all the excitement is about!

What’s Healthier: Souping or Juicing?

Which is healthier is somewhat of a preference choice of the individual considering a cleanse. There are benefits and downsides to both. Take a look at some of the qualities of each in the table below: 

Souping Juicing
Offers variety Raw only product
Can be served in hot, warm or cold Served fresh (cold)
Contains fiber Almost no fiber, very high in carbohydrates and sugar
Contains proteins Enormous amounts of vitamins and minerals
Made from: fruits, vegetables, legumes, and even meat Made from vegetables and fruits only
More effective in suppressing hunger Easier to digest
More appropriate for long-term cleanses More appropriate for short-term cleanses
Lower in calories Higher in calories

Many people find that souping is more economical—if you are making your own soups. If you have tried juicing in the past, no doubt you’ve discovered that it takes a lot of fresh fruits and vegetables to get only a couple glasses of juice. Soups are really inexpensive to make, and you don’t need an expensive piece of equipment to make soup. In addition, you can store your soup in the fridge for several days, and for months in the freezer. Soups will not leave you feeling hungry, and you can use a wide variety of herbs, spices, and broth to make your soup.

How Many Days Do I Stay on the Soup Cleanse

There are a number of Soup Cleanse Programs that provide the soups you use and prescribe the number of days you stay on them, including:

  1. Splendid Spoon Soup Cleanse 
  2. Soupure 
  3. Dr. Oz’s 3-Day Souping Detox 
  4. Soupelina 
  5. Café West Express 

While these canned programs are handy to use and provide you with low calorie, low sodium, fiber-rich soups, you will find that they are pretty expensive to use. Since making soup is so easy, it is my recommendation that you take the plunge into making your own great tasting and often healthier homemade soups to use.

If you are making your own soups, and not following a Soup Cleanse Program the number of days you continue eating soups is up to you. However, like any other low-calorie plan, it is not advised that you eat only soups for more than a week or so.

What Kinds of Soup Do I Use?

Soup cleanses uses vegetables that are super low on the glycemic scale, which are also packed with fiber. Great veggies to include are: onions, beets, carrots, cauliflower, spinach, and dark, leafy greens and root vegetables. You can add fruits, legumes, and even meat, but this will raise the calorie count, so only 2-4 ounces of protein or legumes are recommended for each serving of soup.

The options are wide open for what you should include in your detox soup. You will want to use the healthiest, freshest ingredients possible. Stay away from any creamed soups, soups loaded with things like beans and beef (think chili), and soups filled with complex carbohydrates like root vegetables. Don’t add any grains (pasta, noodles) to your detox soups.

You can find many recipes for detox soups online. Note: One very important recommendation from me: Use only homemade bone broth as the base for your soups. Some of the variety of soups include:

  1. Vegetable only soup—There are dozens of good vegetable soup recipes online. One that you might want to consider can be found here. 
  2. Chicken Detox Soup—Chicken soup is loved by almost everyone, and it really doesn’t take a recipe to make. I love using my homemade bone broth, and throwing it into my slow cooker with some carrots, celery, maybe some onion, and my favorite spices (parsley, basil, rosemary, turmeric). But if you prefer to use a recipe, here is one that makes a great chicken detox soup. 
  3. Vegetarian Hot and Sour Soup—Traditionally this soup is made with pork or beef. I recommend using chicken or portabello mushrooms instead. You can find a recipe here.
  4. Potassium Balancing Soup—Potassium is one nutrient that can be lacking in a diet. This detox soup pays extra attention to it, and can bring it back into balance.
  5. Detox Green Machine Soup—This soup is all vegetables and herbs blanched, then pureed into a healthy, low-cal, detoxifying soup. (Here) 
  6. Carrot, Cumin and Ginger Detox Soup—Carrots are a good source of antioxidant Vitamin A and fiber. Cumin and ginger have curative properties and act as a cleansing agent for the body. You will find the recipe here. 

Why Should I Consider a Soup Cleanse?

Are feeling lethargic and fuzzy-headed? Have you gradually slipped off the healthy eating wagon and fell into a habit of eating unhealthy “Comfort” foods? Do you want to get healthier and to live a longer, more vibrant life? Are you trying to heal a chronic condition? Then cleansing is essential to your health and longevity. There are so many benefits to cleansing, including:

  • More energy
  • Healthier hair, skin and nails
  • Less frequent colds and flu
  • Reduced risk for chronic disease
  • Mental clarity and a sense of wellbeing
  • Freedom from food cravings
  • Freedom from joint and muscle pain and headaches
  • Sound and restful sleep
  • No more digestive distress
  • Enhanced libido
  • A much younger and more energetic body[2]

My Favorite Soup Recipes

I want to help you get started by sharing three of my favorite soup recipes. These will get you started, and are inexpensive and easy to make. Try them—you will like them!

1. Homemade Bone Broth

Homemade bone broth will be the base for just about any detox soup you make. I am absolutely passionate about making bone broth, and I make it at least once a week, using the bones from our own harvested chickens, or bones I’ve begged or purchased from neighbors, farm stands, farmer’s markets, and have even been known to beg for them from restaurants. I use either my slow cooker or instant pot to make the soup, which actually makes itself—all I have to do is throw the ingredients into the pot.

Items Needed

  • Slow cooker or Instant Pot (the instant pot is my preferred method now)
  • Approximately 2-3  good quality, organic bones (beef, pork, chicken, turkey, etc)
  • 1-2 Tbsp. of raw, apple cider vinegar (like this one) 
  • Vegetable scraps: I use 1 onion, 1 celery stalk, 1 carrot, 3 cloves garlic, 1 in knob of ginger, handful of herbs, salt and pepper

Instructions for Slow Cooker: 

Turn your slow cooker to high. Add your bones and vegetable scraps. Add raw apple cider vinegar (vinegar helps to extract minerals from the bones, but can alter the taste of the broth, so go easy with it). Add water to cover the bones, leaving about 1 inch of room at the top. Let it cook for 24 hours at least—48 hours or longer is ideal.

Allow it to cool a bit, and then pour it through a strainer and allow to cool fully. If you’ve used a lot of bones, your broth will gel in the fridge, but don’t fret if it doesn’t gel.

Instructions for Instant Pot (preferred method): 

Add your bones, 1 carrot, 1 celery stalk, onion, ginger, and apple cider vinegar to your Instant Pot. Add water to cover the bones. Press the “soup” button and adjust the time to 90 minutes. Allow it to naturally release. Cool for a little bit and pour it through a strainer and allow to cool fully. If you used a lot of bones, your broth will gel in the fridge, but don’t fret if it doesn’t gel (mine always gels in my Instant Pot…never in my Slow cooker). 

2. Homemade Chicken Vegetable Soup

There is nothing better than homemade chicken soup to soothe a cold or sniffles or to gobble up on a cold, blustery day. My homemade Chicken Vegetable Soup is adapted to the combination of spices and vegetables that my family loves. You can specialize it to your own preferences for your detox soup.

Ingredients

  • 4-5 cups of homemade chicken bone broth
  • 2-3 lbs. cut up or shredded chicken (we often use leftovers)
  • 2-3 cups carrots, chopped
  • 1-2 cups celery, chopped
  • ½ cup onion, chopped
  • 1 tsp, ginger, grated (or use ½ tsp. ginger spice)
  • 3-4 cloves garlic, minced
  • ½ Tbsp. basil
  • ½ Tbsp. parsley
  • 1 tsp. turmeric
  • Salt and pepper to taste
  • About 3-4 cups water

Instructions

Put your chicken broth in a crock pot and add your chopped vegetables and spices. Add water to cover your ingredients and leave an inch of water or so above the ingredients (depends on how juicy you want your soup). Cover the crock pot and cook on high for 4-5 hours, or low for 6-8 hours. Remove the chicken and shred it (if it wasn’t already shredded). Add it back to the crock pot and cook on low an additional hour. Adjust the salt and pepper before you serve it.

3. Homemade Turkey Soup

I love having enough leftover turkey after a great Thanksgiving meal to make some homemade turkey soup. My mother made sure she bought the biggest turkey available, and make turkey broth the day before Thanksgiving so she could throw the soup together right from the Thanksgiving table. I recommend my homemade turkey soup for anytime—not only during the holidays.

Ingredients

Instructions

Put turkey stock in crock pot. Add spices and cut up vegetables. Mix well into stock. Cook on low 3-4 hours. Add reserved turkey pieces (cut into bite size pieces), and continue cooking 1-2 more hours. Taste and adjust seasoning as needed. This makes a great detox soup, and it freezes well.

Get Started

So…is the new trend of souping something you want to try. It is a pretty flexible plan, and you can make your choices of nutritious, low-calorie soups. Research online to find some of the best recipes you can for your family. You can soup cleanse for 3-7 days, eating only soups for each meal, or you can choose to eliminate one meal and substitute soup. Be sure that you are consuming only the most nutritious, healthy soups and/or other meal items. Be sure you drink lots of water while you are on the cleanse. This will help to move the toxins out of your body. I guarantee that when you finish, the negative symptoms that made you begin will be gone! 

Try it—you will like it.

souping an alternative to juicing

[1] https://www.harpersbazaar.com/beauty/diet-fitness/a14306/everything-you-need-to-know-about-souping/

[2] https://bodyecology.com/articles/your_body_needs_to_cleanse_pt2.php

 

Hibiscus Fruit Punch—A Healthy Alternative Summer Drink

by 5 Comments

Hibiscus Fruit Punch

It’s summer time—the kids are home from school…it’s hot outside…everyone is thirsty…and you want to give your kids and family something healthy to drink instead of the chemical-laden Kool Aid and fruit drinks available from the supermarket. Well, guess what—you are so fortunate because the hibiscus are also in bloom, and I have fallen completely in love with Hibiscus Tea and Hibiscus Fruit Punch.

So this blog post is all about stirring up some delicious, healthy Hibiscus Fruit Punch to have ready when your kids come in all sweaty and clamoring for “something cool to drink”! I remember growing up as a kid in hot, humid Florida and playing outside until I was so thirsty I couldn’t stand it anymore. Sad to say, I often just grabbed the garden hose and took a drink—definitely not the healthiest thing to do. But I have an even better memory of going inside and opening the refrigerator door to find a big, cold pitcher of my Dad’s homemade Ice Tea. If you live in the South, you know all about Sweet Tea. My Dad had his own recipe, which was less sappy sweet than the usual sweet tea.

As an adult, I’ve loved having iced tea around to drink. I’ve gotten even more enamored with fresh peppermint tea and all its healthy benefits than with the usual black tea. But lately I’ve discovered something even better—Hibiscus Tea and/or Fruit Punch. It tastes just as delicious and wonderful as the beautiful hibiscus blooms looked growing on the bushes that grew in my backyard as a kid.

Before I tell you how I make my Hibiscus Tea/Punch, let me give you a few of the health benefits of hibiscus tea.

Hibiscus Tea Benefits

There is nothing more relaxing to me than pouring a tall glass of hibiscus tea, sitting on my front porch, and enjoying the moment of relaxation after a long hard day on the farm. I love the tart, cranberry-like flavor and like to just a bit of Stevia or raw honey to sweeten it up a bit.

Hibiscus tea is very healthy. Only the calyx is used for hibiscus tea. And although there are more than 200 varieties of hibiscus plants, not all of them are used for tea or healing. The traditional hibiscus tea plant has yellow flowers and a red center (Hibiscus sabdariffa). I’ll give you a suggestion for where to purchase your hibiscus tea below when I give you a recipe.

Hibiscus tea is loaded with antioxidants like vitamins A, C, and zinc. It is packed full of omega-3 and omega-6. It’s also a great source of protein and dietary fiber. In the chart below you will find 10 health benefits for Hibiscus Tea.

Health Benefit Information
1. Reduces high blood pressure Helps to lower systolic blood pressure
2. Helps lower cholesterol Antioxidants may lower low-density lipoprotein (LDL)
3. It is beneficial for diabetics It can lower both cholesterol levels and blood pressure in type 2 diabetes
4. Offers liver protection A research study found the anthocyannins in hibiscus tea can reduce inflammatory liver lesions and oxidative liver damage
5. Anti-cancer properties The protocatechuic acid in hibiscus tea has strong anti-tumor properties
6. Help relieve symptoms of anxiety and depression It calms the nervous system and helps to put people in a positive mind frame.
7. Benefits weight loss It is low in calories, and is a diuretic herb that helps flush toxins and excess fluids in the body.
8. Improves digestion The diuretic properties help treat constipation and improve the strength of the gastrointestinal system.
9. Helps boost the immune system The high amount of vitamin C is a great immune booster and can help prevent colds and flu.
10. Helps improve skin conditions The anti-inflammatory and antioxidant properties help treat various skin problems.1

Precaution: Don’t combine hibiscus tea with Tylenol or any other drug containing acetaminophen. The diuretic effect of the beverage can speed up the release of acetaminophen from the body.

Making Delicious Hibiscus Tea

Hibiscus Tea

You can make hibiscus fruit punch by using dried organic hibiscus flowers, organic hibiscus powder, or you can purchase organic hibiscus tea bags to use. I’ll give you a basic recipe for each methods. You can purchase each of these products online, and it is important that you do your own research to be sure you are getting the pure hibiscus sabdariffa flower, and that it is certified organic. Some hibiscus flowers are grown intercropped with peanuts, and could be risky for individuals with severe peanut allergies. I recommend Starwest Botanicals Organic Hibiscus Flowers Tea Cut, found here. 

If you prefer using Hibiscus Tea Powder, you may want to try the Starwest Botanicals Organic Hibiscus Flower Powder, found here. 

There are several organic Hibiscus Tea Bags available. Some of the ones I like best include:

Recipe for Hibiscus Fruit Punch 

Ingredients:

Directions: In a large pot, bring the water to a boil. Stir in the honey and dissolve. Add the hibiscus flowers and mint and then remove from heat. Cover and steep for 15 minutes. Remove the hibiscus flowers by filtering through a cheesecloth or tea filter or use a slotted spoon and scoop out the flowers. 

Add the orange juice, lemonade, and banana extract to a pitcher. Then add in your hibiscus tea. Cool in the fridge for a few hours and then serve! 

Your kids will love it! 

Recipe for Hibiscus Fruit Punch from Hibiscus tea bags. – Follow the directions above and use 4 bags of hibiscus tea in place of the flowers. 

Your summer Hibiscus Fruit Punch is going to be super healthy and tasty, and it contains a high antioxidant count. It’s so simple to make, your kids will love it, and you will relish a quiet, relaxing moment with your glass of Hibiscus Fruit Punch. Try it…I guarantee you are going to love it!

Sources

  1. https://www.doctorshealthpress.com/food-and-nutrition-articles/hibiscus-tea-benefits.
  2. https://www.produceonparade.com/produce-on-parade/hibiscus-fruit-punch-an-antioxidant-powerhouse.
  3. https://www.spicejungle.com/the-jungle/hibiscus-iced-tea-recipe.
  4. https://obedientingredients.wordpress.com/2012/10/01/antioxidant-fruit-punch/.

30 Low Carb Pressure Cooker Instant Pot Recipes

by 5 Comments

The new year is just around the corner and many of us are reminiscing on many things. One of them may be the scary thought of how many pounds you put on this past year. I try to stay low carb and when I’m really serious, I stick to a ketogenic diet. My favorite and most useful kitchen appliance is the Instant Pot pressure cooker. It’s a modern-day pressure cooker, that cooks your food in less time and keeps the meat moist and delicious. So, as I go into January of 2016, you can bet your booty that I’ll be making more low carb pressure cooker instant pot recipes for my family! 

My plans moving into the new year are: 

  1. Exercise more! We have a treadmill, a TV for workouts, and we just purchased a Peloton spinning bike. I can’t wait to join live spinning classes in NY city from my home gym in North Carolina! 
  2. Get back on my Ketogenic meal plan! 
  3. That’s it! I’m more focused on being healthy, than being skinny. 

I do plan on making more Instant Pot recipes and I’ve included some of the ones I love and plan on trying in the New Year! All of them are low-carb and keto-friendly! 

Pork 

Proscuitto-Wrapped Asparagus Canes from Hip Pressure Cooking

Paleo Egg Roll Soup from Predominately Paleo 

Pressure Cooker Bone-In Pork Chops from All Recipes (eliminate potatoes for keto) 

Low Carb Pressure Cooker Pork Roast with Mushroom Gravy by Health Starts in the Kitchen

Pressure Cooker Kalua Pig by Nom Nom Paleo 

Pulled Pork Carnitas Lettuce Wraps from Hip Pressure Cooking 

Pressure Cooked Tandoori BBQ Pork Ribs from Hip Pressure Cooking (use sugar-free BBQ sauce for Keto) 

Beef & Lamb

Braised Beef Short Ribs from Fresh Tart

Pressure Cooker Indian Curry Lamb Short ribs from Nom Nom Paleo 

Beef Stew from Mark’s Daily Apple 

Pressure Cooker Corned Beef and Cabbage from Gutsy By Nature

Pressure Cooker Mocca Rubbed Pot Roast from Nom Nom Paleo 

Pressure Cooker Lamb Stew from The Paleo Mom

Pressure Cooker Mexican Beef by Nom Nom Paleo 

Pressure Cooker Chili from My Heart Beets

Steak Stew Pressure Cooker Recipe from Finding the Healthy Road

Chicken

Cauliflower & Smoked Cheddar Soup from Island Vittles 

Pressure Cooked Chicken and Proscuitto Rolls from Hip Pressure Cooking 

Pressure Cooker Chicken Cacciatore from Whole 9

Low Carb Pressure Cooker Buffalo Chicken Soup from Health Starts in the Kitchen

Pressure Cooker Bone Broth from Autoimmune Paleo 

Lemon and Olive Pressure Cooker Chicken Recipe from Hip Pressure Cooking

Lemon Garlic Chicken by Predominately Paleo 

Chicken Tortilla Soup from Play Paleo 

Fall Off the Bone Pressure Cooker Whole Chicken from Healing Gourmet

Chicken Soup from Mark’s Daily Apple 

Pressure Cooker Chicken Enchilado Soup from Against the Grain (omit potatoes for keto) 

Eggs

How to Cook & Peel Farm Fresh Eggs from The Paleo Mama 

Veggies

Pressure Cooker Spaghetti Squash from Nom Nom Paleo 

Pressure Steamed Artichokes from Flavorred

I hope you enjoy some of these recipes and this round-up list of some of my favorite bloggers, help you stay on track in the New Year. 

Happy New Year, friends! I wish you the healthiest and happiest year! 

30 low carb pressure cooker instant pot recipes

How to Make a Simple Chocolate Mousse

by Leave a Comment

 

Ever wondered what kind of blogs bloggers like to read? Well, I have a few that top my list and The Elliott Homestead is one of them. I love Shaye’s writing style, her posts are always encouraging, and the way she connects with her readers. Bonus — she’s a real life friend of mine and when she asked me if she could share a post on my blog on how to make a simple chocolate mousse, I — of course — said yes! Welcome Shaye! 

Hello fellow homesteaders! So glad to meet you… even if it is digitally. I’m always humbled by the community that exists around a common love for animals, farms, and good food. Which is obviously why you’re reading Jackie’s blog in the first place! It’s a beautiful place to hang out and be inspired. I’m humbled she’s invited me to share in a bit of that love. 

In the spirit of celebrating the farm and all the goodies it gives us, I wanted to share with you my super-simple chocolate mousse, make fresh with cream from the family cow and eggs from the chickens. It’s a sweet celebration and whips up in just a few minutes! 

I hope you enjoy it’s simplicity – from my farm to yours! 

Simple Chocolate Mousse Recipe 

Ingredients
  1. 8 oz. high quality dark or semi-sweet chocolate
  2. 4 Tbsp. butter
  3. 2 cups cold cream
  4. 3 egg whites
  5. Pinch sea salt
  6. Garnishes: Berries, powdered sugar, shaved chocolate, pistachios, maple syrup etc.
Instructions
  1. Melt chocolate and butter in double boiler. Meanwhile, whip the egg whites with a pinch of sea salt until stiff peaks form. Set aside. Whip the cream until fluffy and stiff.
  2. Gently fold in half of the chocolate mixture into whipped cream. Then gently fold in the other half of the chocolate. Lastly, gently fold in the whipped egg whites.
  3. When combined, refrigerate for 1 hour.
  4. Garnish with fresh berries, nuts, shaved chocolate, maple syrup, additional whipped cream etc.
      By Shaye Elliott