The Paleo Mama

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Strawberry Lemonade Cake

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I have been so busy lately. When spring rolls in, things really start to get busy around the farm. I’m thankful for people like my friend Stacey, from Beauty and the Foodie, who generously offers to write up a incredible recipe to share with my readers! Stacey has so many delicious recipes on her website. Make sure you go like her on Facebook and check out her website loaded with Paleo recipes! Please welcome Stacey! 

Hi there, I’m Stacey, and I blog at Beauty and the Foodie where I create Paleo, primal, low carb recipes and natural DIY beauty and health remedies. I love The Paleo Mama blog, and was thrilled and excited to guest post for her. Not only is her blog amazing and informative, she is also one of the sweetest, kindest, and most genuine individuals you could ever meet.

I love strawberry lemonade and decided that it should become a cake, a Paleo cake that is. I started with a grain free lemon cake, then topped it with a strawberry lemon fruit glaze. I also added some chia seeds for extra nutrients, and the seeds are optional if you have chia seed issues. This recipe is also nut free, although some viewers have said that coconut is a nut. I believe coconut is a tropical fruit, but realize that having the word nut in it can be confusing. So, I will say it is nut free, unless you’re allergic to coconuts. I would love to hear your thoughts on this debate: Coconut, is a nut, or a fruit, or something else?

Strawberry Lemonade Cake

Strawberry Topping Ingredients:

Lemon Cake Ingredients:

Kitchen Tools:

Directions:

  1. Preheat Oven to 375 F, and grease or oil an 8×8 pan or 9” cake pan.
  2. If using chia seeds, mix chia seeds with water in small bowl, then put in fridge for 5 minutes to gel.
  3. In a large mixing bowl combine all the strawberry topping ingredients. Add optional chia seed mixture. Mix together and set aside for 15 minutes (will be brown and goopy but will melt and bake into cake).
  4. In a second, large mixing bowl combine all the lemon cake ingredients. Mix together well, breaking up any coconut flour clumps.
  5. Spoon lemon cake batter into prepared pan. Spread cake batter around evenly in pan.
  6. Spoon the strawberry topping evenly over the top of cake batter by spooning small spoonful’s of strawberry mixture at a time.
  7. Bake at 400 for 30 to 35 minutes, or until center is done.
  8. Remove from oven, cool, and serve. Store uneaten portions in the fridge.

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10 Health Benefits of Avocados

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Including avocado with your meals may help you feel fuller for longer and reduce the urge for overweight adults to eat more, according to new research just released on the consumption of avocados.

Researchers at Loma Linda University investigated whether adding fresh avocado to a midday meal had any effect on insulin response, blood sugar levels, feelings of fullness and food intake for the rest of the day.

Their initial findings determined that there was indeed a basis for further research into the benefits of adding avocado to a meal or replacing some parts of the meal with fresh avocado.

The Hass Avocado Board (HAB) is currently financially supporting several clinical trials to discover if there is a relationship between increased consumption of avocados and positive effects on diabetes, weight management and risk factors of heart disease.

In the meantime, here are 10 health benefits of avocados that we already know:

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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.

Adding an avocado into your daily diet and reaping the above benefits is so easy. Avocado is great added to salads, made into guacamole and even eaten alone with ground pepper and a few drops of olive oil. It can also easily be substituted for fats in cooking and baking. Take out the oil or butter and replace it with the same amount of avocado. You’ll add interesting flavors to your cooking and will be helping your overall health.

Avocados are extremely tasty and are chock full of nutritional goodness.

Try one today!

Sources:
https://www.naturalnews.com/040067_avocado_cancer_prevention_superfood.html
https://www.healthdiaries.com/eatthis/10-health-benefits-of-avocados.html
https://www.eurekalert.org/pub_releases/2013-09/fl-nro091813.php
https://articles.mercola.com/sites/articles/archive/2013/01/17/avocado-benefits.aspx
https://www.avocado.org.au/nutrition/nutritional_information.aspx – See more at: https://www.naturalblaze.com/2013/09/10-health-benefits-of-avocados.html#sthash.Crdr245w.dpuf

Original article: Natural Blaze 

Sweet Potato Breakfast Cookies

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Sweet potatoes have become a staple in our Paleo kitchen. They are easy to grab, a great recovery food from a hard workout, and loaded with healthy carbs.

Sweet potatoes: 

  • Have massive amounts of beta-carotene, an important antioxidant
  • Contain twice the amount of fiber as white potatoes
  • Have high levels of B6 and Potassium
  • A potent source of manganese (helps stabilize blood glucose levels)
  • Are rich in vitamin C and E
  • Contain iron, magnesium, and vitamin D

Eating Paleo can be challenging when you are on-the-go, or when you just had an intense workout…but it’s not impossible. It takes a little planning ahead. I love to make these delicious breakfast cookies for times when I’m out-and-about, or I need to grab a quick snack or breakfast before running out the door.

The original recipe from The Preppy Paleo uses pumpkin, which is delicious! But, I wanted to throw in my favorite tuber and see if it still came out as amazing as always…and it did! I make 2-3 batches at a time because we just love them and the kids eat them too. I feel good providing a healthy snack for their growing bodies.

I want to send out a BIG THANK YOU to The Preppy Paleo for allowing me to share this with my readers!

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Sweet Potato Breakfast Cookies

(adapted from The Preppy Paleo with Permission)

INGREDIENTS: 

  • 1/2 cup of Almond Butter (where to buy)
  • 1/2 cup of pureed Sweet Potato – Roast them in the oven to soften or throw them in the microwave for 6 minutes (GASP…don’t hate me for still using my microwave!)
  • 1/4 cup maple syrup or raw honey (where to buy)
  • 2 eggs
  • 1/2 teaspoon vanilla (where to buy)
  • 1/2 teaspoon of baking soda
  • 2 teaspoon of pumpkin pie spice (where to buy) or 1 teaspoon of cinnamon and 1/2 teaspoon of nutmeg 
  • 1/2 teaspoon of real salt (where to buy)
  • 2-3 cups of mix-ins of choice*

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DIRECTIONS: 

  1. Preheat the oven to 350.
  2. Combine all the ingredients in a  large bowl.
  3. Drop by TB-2 TB onto a greased or silicate-lined baking sheet. Press down slightly with your palm.
  4. Bake for 12-15 minutes until golden brown.
  5. Makes 12 large breakfast cookies!

***Mix-in Ideas: 

CLICK HERE to Pin this Recipe!  

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Soothing Elixir for Cold and Flu Season

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The moment I feel myself getting the sniffles, I grab a few lemons, some ginger, some green tea, cinnamon, and some local, raw honey and I make myself this Soothing Elixir for cold and flu season.  It’s so deeply nourishing and easy to make and helps to boost immunity. 

You can make it in the crockpot and let it simmer all day, ladle a hot glass when you want, or you can make it on the stovetop. Either way works great and there are many “add-ins” you can put it in to add more nutrition.

Soothing Elixir for Cold and Flu Season

Ingredients: 

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Instructions: 

  1. Pour the water in a pot and bring to a boil.
  2. Add the lemons, ginger, tea bags, and cinnamon sticks. Cover and let steep for 20-30 minutes.
  3. Pour the apple cider vinegar into a pitcher or a large half gallon mason jar .
  4. Dump the tea into the mason jar. You can keep the lemons and ginger in, but remove the tea bags.
  5. When ready to drink, warm up, and add in a teaspoon or two of raw honey.
  6. OPTIONAL Add-ins: tumeric, coconut oil, and gelatin.

Soothing Elixir for Colds and Flus
Serves 8
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Prep Time
5 min
Cook Time
20 min
Total Time
25 min
Prep Time
5 min
Cook Time
20 min
Total Time
25 min
Ingredients
  1. 2 lemons, sliced in circles
  2. 8 Echinacea tea bags
  3. 3 cinnamon sticks
  4. 2 inch piece of ginger, sliced thin
  5. 1/4-1/2 cup of raw apple cider vinegar
  6. 6 cups of water
  7. Raw Honey
  8. OPTIONAL: turmeric, coconut oil, or gelatin.
Instructions
  1. Pour the water in a pot and bring to a boil.
  2. Add the lemons, ginger, tea bags, and cinnamon sticks. Cover and let steep for 20-30 minutes.
  3. Pour the apple cider vinegar into a pitcher or a large half gallon mason jar .
  4. Dump the tea into the mason jar. You can keep the lemons and ginger in, but remove the tea bags.
  5. When ready to drink, warm up, and add in a teaspoon or two of raw honey.
  6. OPTIONAL Add-ins: tumeric, coconut oil, and gelatin.
The Paleo Mama https://thepaleomama.com/

Slow Cooked Pears with Lemon and Thyme

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I’m honored to have Julie from Real Fit Mama over here on my blog today sharing a simple, yet decadent recipe.  Julie loves sharing her passion for fitness, health and well-being and I’m so grateful to have her sharing a beautiful recipe with us. Julie authors an amazing book, Real Fit at Any Age, A Fitness Guide to Optimal Health from 1 to 100. Please give Julie a warm-welcome and be sure to follow her Facebook page to keep up with all she is doing! 

Slow Cooked Pears with Lemon and Thyme

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Simple to make, the soft warm pears will melt in your mouth.  A perfect desert for any night, they are naturally sweet and full of flavor without any concentrated sweetener.  The thyme adds just a hint of complexity, and boosts the immune enhancing quality of this dish.  Cinnamon is warming and promotes circulation.  It also helps to relieve cold from the outer layer of the body.  Pears themselves nourish the lungs and moisten the body, enhancing skin quality and large intestine function.  To dress them up, simply serve along side vanilla ice cream or top with homemade whipped cream.

All of this in a delicious dessert? Sign me up! Plus, with the slow cooker, they are so easy to make it’s just ridiculous.  Like all good desserts (in my humble opinion), these pears make an awesome breakfast too.  Slow-cooked pears with some warm homemade pumpkin bread, anyone? Or how about with a big side of bacon? Yes yes yes, please for me!

Added bonus: These pears are an adaptation of a traditional Korean cold remedy.  Cooking them fills the house with a rich soothing aroma that stokes your appetite.  With no concentrated sweeteners, they are naturally flavorful and full of health benefits.  Ready to dive in to Autumn? Here we go…

 Ingredients for Slow Cooked Pears:

  • 6 pears, medium ripe and firm
  • 1 TBS butter
  • 2 sprigs of fresh thyme
  • 2 TBS raisins
  • 1/8 tsp cinnamon
  • ¼ tsp vanilla extract
  • ½ lemon

ingredients

How to prepare:  

  1. Wash and peel pears.  Then quarter them and remove the cores.
  2. Place in a slow cooker.
  3. Mix juice of ½ lemon with vanilla extract and cinnamon.
  4. Pour over pears.
  5. Sprinkle in raisins.
  6. Add butter.
  7. Place thyme sprigs on top.
  8. Cook on low for 3 ½ or 4 hours.
  9. Serve warm.  Drizzle with juice at bottom of the slow cooker.

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Enjoy!

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realfitmama

Julie de Lagarde, Real Fit Mama

Conceived in the belly of my integrative wellness practice, Real Fit Mama was born in early April 2013 as the next generation in my wellness family. I recently started writing and blogging, ready to share what I’ve learned through decades of living and nearly a decade of clinical acupuncture practice. Real Fit Mama has opened doors to allow me a more personal and intimate connection with a broad base of people, based on my experiences as a mom, Real Food eater, athlete, and acupuncturist.  My mission is to inspire and empower people to find connection, joy, and optimal wellbeing.

 

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Paleo Pinterest Party 11/21/13

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Hey everyone! Have you heard of Pinterest parties? It’s when a bunch of girls (or guys…maybe?!) get together and bring a few dishes from a recipe they found on Pinterest. Hey, you might as well put all that pinning to good use!

They sound so fun so I thought I would create a virtual version of a Pinterest party for my Paleo/Primal followers and bloggers! It will help us connect and share fabulous recipes that we have tried!

Are you following me on Pinterest? If not, click here!

Get ready for a Paleo Pinning Party!!! My Paleo Pinning Parties will take place EVERY THURSDAY so be sure to come back next week for some more pinning fun!

BONUS* All recipes submitted will be pinned onto my Pinterest page and the TOP 5 recipes with the most re-pins will be featured the following week on my blog!!

TOP 5 PIN’S FROM LAST WEEK:

  1.  Paleo Sex in a Pan from Grok Grub– really fun recipe! Decadent and delicious for those days when you’re craving a treat.
  2.  Paleo, Gluten Free, Grain Free Mini Muffins from Whole Lifestyle Nutrition
  3. Creamy Buffalo Chicken Pie (grain free) from Beauty and the Foodie
  4. Warming Cabbage Soup from Elston Backyard Farms
  5. Homemade Mini Marshmallows by The Sprouting Seed

To be reminded about this Party every Thursday, please sign up for my newsletter!