How to Do a Thyroid Self-Exam Neck Check – Deliciously Organic

Most of us are aware of the need to do a breast self-exam each month, but did you know you should also do a thyroid self-exam? This easy neck exam can help you identify thyroid issues such as thyroid cancer, cysts, nodules or goiter early and the self-exam only takes about 60 seconds to do.

How to do a Thyroid Self-Exam

Your thyroid is on your neck just below your Adam’s apple and above your collarbones, and spreads across your neck like a butterfly.

Here’s how you do a thyroid self-exam:

  1. Stand in front of a mirror, or hold a mirror so you can see your lower neck. 
  2. Tip your head back and take a drink of water and swallow.
  3. As you swallow, look at your neck and check for any bulges or protrusions in the area where you swallow. Remember, don’t confuse your Adam’s apple with the thyroid. 
  4. Next, using your hands, slowly feel the area over your thyroid and see if there are any lumps or bulges. You can do this with or without a mirror. 
  5. If you find any lumps or bulges, make an appointment with your practitioner.

Thyroid nodules are usually round and will move with the gland when you swallow. You might also be able to feel the nodule rolling underneath your fingers or see it when you swallow. Thyroid nodules can come and go, so don’t panic, but it is important to make an appointment with your practitioner. 

Goiter will feel like swelling or a bulge. Sometimes it’s on just one side of the thyroid, but it can also be felt on both sides. 

It’s good to keep in mind that finding a lump or nodule does not always mean you have a serious issue with your thyroid.

Here are some at-home therapies you can talk to your practitioner about for thyroid nodules, cysts and goiter:

  1. We’ve found in our practice that iodine is very helpful for almost all thyroid issues, but it’s important to take a look at your TSH and T4 levels before deciding how much iodine to take. Getting 3-4 servings of sea vegetables, wild seafood, pastured eggs, and fish are great natural sources of iodine. If you’re concerned about eating iodine-rich foods or taking an iodine supplement when you have thyroid disease, read this article.
  2. Use unrefined Celtic sea salt in your cooking throughout the day because it contains over 80 different minerals that are nourishing to the thyroid.
  3. Stay away from all processed foods and eat a nutrient-dense diet. Click here for lots of recipes!
  4. Avoid bromines found in breads, pasta, refined cereals, pool treatments and pesticides. Bromine interferes with the utilization of iodine in the body and will compete with iodine receptors, displacing the iodine.
  5. Castor oil packs done for 10-15 minutes over the thyroid daily can have a profound effect on cysts, nodules and goiter. One of my clients came to me last year with a thyroid cyst that was documented by her doctor, so she was diligent with her diet, took the proper amount of iodine supplementation for her body and did daily castor oil packs. When she went back for her follow-up appointment, the doctor was happy to inform her that the cyst had shrunk!If you would like to do castor oil packs over the thyroid, I highly recommend you first do them over the liver daily for 3-4 weeks first, and then try doing a pack over the thyroid for 10-15 minutes at time. If you get any kind of rash or your neck starts to itch, this is a sign that you liver still needs some detox. So, do the castor oil packs over the liver for an additional 3-4 weeks and then try again over the thyroid. 



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Strawberry Lemonade Muffins (Grain-Free, Paleo) – Deliciously Organic

Strawberry Lemonade Muffins (Grain-Free)
Strawberries and lemons are such a fun summer combo, so I thought it would be fun to give you a recipe for strawberry lemonade muffins! These muffins have a strong lemon flavor with fresh chopped strawberries throughout. 

Here are some muffin tips for you:

  • If you’d like you can switch out the strawberries for blueberries or even raspberries!. Whichever berries you choose, I would use fresh berries and not frozen.
  • Make the muffins ahead of time, freeze them, and then reheat in a 300ºF oven for about 20 minutes and they will taste like you just baked them! This is really helpful if you’ve got house guests. 
  • To prevent any aluminum from leaching into the muffins, use unbleached muffin liners, or use an oiled stainless steel muffin pan. 
  • When baking with honey, I prefer to use a light colored honey such as Really Raw, Y.S. Organic or Tropical Traditions because of its light flavor. In my experience, other wild honey can overpower the flavor of the recipe, but a light honey adds sweetness without any added flowery aromas.
Here are some more naturally sweetened grain-free muffins you might enjoy!

Blueberry Streusel Muffins
Pumpkin Muffins with Chocolate Chips (these are great for travel or camping trips)
Raspberry Chocolate Chip Muffins
Carrot Ginger Muffins
Lemon Poppyseed Muffins

Makes about 18 muffins

Strawberry Lemonade Muffins

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Ingredients

  • 2/3 cup raw honey
  • 4 large eggs, room temperature
  • 1/2 cup coconut oil , melted
  • 1/3 cup whole plain yogurt (you can use a dairy-free yogurt if needed), room temperature
  • 1/4 cup fresh lemon juice
  • 3 cups almond flour
  • 1/2 cup coconut flour or 10 tablespoons unsalted butter
  • 1/4 cup arrowroot flour
  • 3/4 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1/2 teaspoon Celtic sea salt
  • Zest of 2 organic lemons
  • 2 cups chopped strawberries

Instructions

  1. Preheat the oven to 350ºF and adjust the rack to the middle position.
  2. Place the honey and eggs in the bowl of a standing mixer and beat on medium-high for 5 minutes.
  3. Combine the coconut oil, yogurt and lemon juice in a medium bowl. Slowly beat in the coconut mixture into the egg mixture.
  4. In a large bowl, combine the almond flour, coconut flour, arrowroot flour, baking soda, baking powder, sea salt and lemon zest. Gently fold the flour mixture into the egg and lemon mixture. Gently fold in the strawberries.
  5. Spoon the batter into a lined muffin pan . Bake for 16-18 minutes until just turning golden brown. Cool for 10 minutes. Serve.

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Cooking Eggplant 4 Ways: Do it Right, and Do it Deliciously!

Cooking Eggplant

Cooking eggplant is easy and results in a flavorful, fork-tender bite when done correctly. This nightshade can be cooked in a variety of methods making it a perfect vegetable to use year around.

One of the key components in cooking eggplant is removing the bitterness to bring out eggplant’s flavor potential. It is a key step when learning how to cook eggplant but luckily it is easy to do.

Glossy, jewel-toned eggplants make an excellent addition to any savory dish. Its chewy texture makes it a great choice for substituting meat in a vegan dish. Eggplant also lends itself well to sauces and stews with its delightful flavor and creamy texture.

How To Select and Store

Eggplant’s peak season is August through October but fortunately, it can be found year round so you aren’t limited to only cooking it during summer. During the late summer, you should be able to find eggplant at your local farmers market where the eggplant is sure to be freshly picked.

When selecting eggplant; look for a firm, glossy skin with no wrinkling. Lightly press on it with your thumb to ensure it hasn’t gone soft. Eggplants perish quickly so plan to buy it only a couple of days in advance of cooking it. You can store unwashed and uncut eggplant in the refrigerator for up to 3 days.

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Health Benefits

Eggplant is rich in vitamins, minerals, and also phytonutrients which help to keep the brain healthy. One-cup of cooked eggplant contains 2 grams of fiber, 7 percent DV copper, and 6 percent DV manganese. Eggplant’s phytonutrients include nasunin, which is an antioxidant which may help to protect cells from free radical damage. Nausunin is found in the skin of eggplant which is all the more reason not to peel it.

Tips and Tricks

Cooking Eggplant: Tips To Remove Eggplant BitternessImage of salted eggplant via Shutterstock

Often when being prepared, eggplant begins to brown, but But with a few tips you can prevent it.

Opt for a stainless steel knife instead of a carbon steel knife which reacts with the phytonutrients in eggplant. Once cut, brush the eggplant with fresh lemon juice, which will minimize browning.

If you desire tender, creamy texture then salting before cooking eggplant is recommended. Salting will draw out excess moisture and also help to reduce any bitterness that might be present. Some varieties of eggplant like Southeast Asian or overripe eggplants are more prone to bitterness.

To salt the eggplant, place cut eggplant into a colander. Sprinkle both sides with a generous amount of sea salt. Let it sit for 60 to 90 minutes. Rinse with cold water and gently pat dry between two tea towels or paper towels.

Cooking Eggplant

Cooking Eggplant: How To Grill EggplantImage of grilled eggplant via Shutterstock

There are many ways to go about cooking eggplant ranging from baking to grilling. Each method provides a tasty result. Remember, you can always opt to salt the eggplant after cutting into instructed shape if you are concerned about a bitter flavor. Simply follow the instructions above and then continue on with the recipe.

How To Bake Eggplant

For baked eggplant that’s creamy in texture and lightly browned, you’ll opt to cook it a lower temperature. Preheat the oven to 375 degrees Fahrenheit. Line a baking sheet with parchment paper or a baking mat.

Cut the eggplant into 1/2 inch rounds. Brush eggplant slices lightly with olive oil. Sprinkle with sea salt and ground pepper. Bake for 10 to 15 minutes, turning halfway through cooking. Eggplant should be lightly browned and fork tender.

How To Roast Eggplant

For roasted eggplant with a caramelized flavor, you’ll cook eggplant in the oven at a higher temperature. Preheat the oven to 450 degrees Fahrenheit. Line a baking sheet with parchment paper or baking mat.

Slice the eggplant vertically in half. Cut off the stem. Score the eggplant by cutting it in a crosshatch fashion.

Brush each half lightly with olive oil. Sprinkle with sea salt. Roast for 15 to 25 minutes, depending on the size of the eggplant. When roasted eggplant is done, it should be wilting around the edges and have a browned interior. Let cool for 10 minutes before serving.

How To Saute Eggplant

Sauteing eggplant is a quick and easy way to enjoy the vegetable. Heat 2 tablespoons oil over medium-high heat. Chop eggplant into bite sized pieces. Add eggplant and any desired seasonings or spices. Saute for 10 minutes, or until fork tender stirring continuously throughout the cooking time.

How To Grill Eggplant

Grilled eggplant makes a delicious addition to any summertime barbecue. It also works wonderfully on grilled veggie kabobs.

Heat a charcoal or gas grill over medium-high heat. Slice eggplant into rounds and lightly brush with olive oil. Grill covered if using gas, uncovered if using charcoal for 3 to 4 minutes on each side. Season as desired.

Eggplant Recipes

Vegan Eggplant Gyros RecipeImage via Delish Knowledge

Vegan Eggplant Gyros
These light and healthy vegan eggplant gyros make the perfect summer sandwich. Eggplant’s chewy texture perfectly replaces the meat that is usually in gyros and its flavor pairs perfectly with the creamy hummus.

Vegan Eggplant Parmesan SubsImage via Hot for Food

Vegan Eggplant Parmesan Subs
Breaded eggplant topped with marinara and cashew cheese makes the perfect filling for these vegan eggplant parmesan subs. This is an ideal dish for anyone who is hesitant about eating eggplant since all the flavorful fillings with complement eggplant’s flavor.

Vegan Ratatouille RecipeImage via Ally-Jane

Vegan Ratatouille
This picnic-friendly vegan ratatouille is the perfect dish to liven up your summer with more vegetables. Tarragon adds a herby flavor that pairs perfectly with the eggplant, zucchini, and squash.

Vegan Nut-Free Queso with Eggplant RecipeImage via Minimalist Baker

Vegan Cashew-less Queso
Most vegan cheese recipes call for cashews much to the dismay of those with nut allergies. But once blended, eggplant makes the perfect creamy substitute in this vegan queso recipe.

Eggplant Cannelloni RecipeImage via Every Last Bite

Eggplant Cannelloni
Rolled up grilled eggplant bakes the perfect outer shell for pesto and marinara in this eggplant cannelloni recipe. This grain-free dish is delicious and comforting without the guilt.

Related on Organic Authority
How to Master Vegan Grilling (Tricks, Techniques, and 5 Gourmet Recipes!)
4 Vegetarian Eggplant Recipes for a Tasty Meatless Monday
Slumcrop Millionaires: Monsanto Faces Biopiracy Lawsuit for Stealing India’s Eggplant

Image of eggplant in metal bowl via Shutterstock

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Chicken Taco Salad (Grain-Free, Paleo) – Deliciously Organic

Loaded Chicken Taco Salad (Grain-Free, Paleo)

A chicken taco salad loaded with vegetables, a bit of cheese and a cilantro dressing is a fabulous meal for the warmer months. I prefer to put this salad together minus the dressing, so it can last a couple of days in the fridge or so we can pack it for a day out. 

The dressing is a slight variation on my Garlic Yogurt Dressing, with some added cilantro. You could add a little salsa to it as well! And, the crunchy Siete grain-free chips make for a fun addition to the salad. If you can’t tolerate cassava flour, then you can substitute with plantain chips. 

As you know, I make a pot of chicken broth each week, so I used the cooked chicken from the broth in this salad. It’s a great way to use up the cooked meat. 

Here are some other nutrient-dense salads you might enjoy:
Roast Beet and Walnut Salad with Kombucha Vinaigrette
Classy Chicken Salad with Dates and Macadamia
Chopped Chicken Waldorf Salad
Greek Chicken Salad
Bacon Deviled Egg Salad
Roasted Sweet Potato, Spinach and Pecan Salad 

Chicken Taco Salad (Grain-Free)

20 minPrep Time

20 minTotal Time

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Ingredients

    For the Salad:

  • 2 heads romaine lettuce, washed and chopped
  • Meat from 1 whole chicken, shredded
  • 1 cup chopped olives
  • 2 tomatoes, chopped
  • 1 jalapeño, chopped (seeds removed)
  • 1/2 cup crumbled queso fresco (omit for dairy-free or paleo)
  • 2 avocados, chopped
  • 4 green onions, chopped
  • 1 orange, red or yellow bell pepper, chopped
  • 2 cups Seite grain-free chips or plantain chips
  • For the Dressing:

  • 1 cup whole, plain yogurt (use coconut or almond milk yogurt for dairy-free)
  • 1 clove garlic
  • 1 cup packed cilantro
  • 1 tablespoon red wine vinegar
  • 2-3 tablespoons olive oil
  • 3/4 teaspoon Celtic sea salt

Instructions

  1. Place all of the salad ingredients in a large salad bowl.
  2. Place all of the dressing ingredients in a large mason jar and blend with a hand-immersion blender until smooth. (You can also blend the dressing in a blender.)
  3. Pour the dressing over the salad, toss and serve immediately.

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How to Make and Use Castor Oil Packs – Deliciously Organic

How to Make and Use Castor Oil PacksCastor oil packs are one of my favorite economical ways to gently detox the body. I personally used them on my liver and thyroid when I was recovering from Hashimoto’s disease, and I recommend them to my Nutritional Therapy clients often. 

How do castor oil packs help the body?

Lymphatic congestion is a major factor leading to inflammation and disease. Lymphocytes are your immune system’s disease-fighting cells and are produced and stored mainly in your lymphatic tissue (thymus gland, spleen, and lymph nodes). Hundreds of miles of lymphatic tubules allow waste to be collected from your tissues and transported to your blood for elimination, a process referred to as lymphatic drainage.

When your lymphatic system is not working properly, waste and toxins can build up and make you sick.

This is where castor oil comes in. When castor oil is absorbed through your skin (according to Cayce and McGarey) your lymphocyte count increases. Increased lymphocytes speed up the removal of toxins from your tissues, which promotes healing.

What can castor oil packs be used for?

  • Liver disorders 
  • Thyroid cysts and nodules
  • Non-cancerous uterine fibroids
  • Ovarian cysts
  • Constipation
  • Intestinal disorders
  • Gallbladder inflammation or stones
  • Inflamed joints
  • Lymphatic drainage 
  • Conditions with poor elimination
  • Headaches and migraines
  • Cysts in the breast tissue
  • General liver detoxification 
  • Lung infections

Here are some examples of how castor oil packs can be used:

  1. If you are under-converting T4 to T3, daily castor oil packs over the liver can help increase this conversion.
  2. To shrink cysts or nodules, you can place a castor oil pack over the thyroid for 15 minutes a day. 
  3. To reduce the frequency and intensity of migraines, you can do a castor oil pack over the liver once daily for one month and see if this makes a difference.
  4. For congested lymph nodes (under the arms, on the neck, etc.) do a castor oil pack directly over the area of concern. 
  5. Do a castor oil pack over the entire abdomen daily to help ease constipation. 
  6. To help speed up the healing from fatty liver disease (along with a nutrient-dense diet) do a castor oil pack over the liver daily. 

A castor oil pack is very easy and only requires a few supplies. The castor oil and cotton flannel last for many, many months, so don’t worry about running out any time soon.

Here’s what you need:

1. A bottle of organic castor oil. I recommend Heritage Store, Home Health or Premier Research Labs
2. A piece of organic cotton flannel 
3. A heating pad or hot water bottle
4. A large gallon-size ziploc bag
5. An old towel (castor oil permanently stains, so it’s best to use an old towel)

How to do a castor oil pack:

1. Place the piece of flannel in a large glass dish (glass Tupperware works great!).
2. Drizzle castor oil over the flannel until it’s saturated.
3. Plug in the heating pad next to your bed and turn it on to medium or fill up your hot water bottle. 
4. Set the dish with the flannel, the ziploc bag, and old towel on your nightstand or next to the bed.
5. Lie down and place the cotton flannel on the area of concern. For example: the liver, thyroid, breast, joint, etc.
6. Put the ziploc bag on top of the flannel.
7. Place the heating pad or hot water bottle on top of the ziploc and flannel.
8. Place the old towel on top of the heating pad.
9. Lie down for 1-2 hours, remove and wipe the area with the old towel to remove any castor oil.
10. Repeat as necessary.

When is a castor oil pack not recommended? 
It’s not recommended to do a castor oil pack over the abdomen if you have an IUD because it could cause the IUD to dislodge or release excess copper into the system. It’s also not recommended when pregnant, breastfeeding, during menses or if you struggle with IBS, Colitis or diarrhea. 

And, one last piece of advice:
If you do a castor oil pack and you get any kind of rash, this can be a sign that your liver needs to detox. So I recommend doing the castor oil pack over the liver for 3-4 weeks, and then doing the castor oil pack again over the part of the body that was reacting (like the thyroid, abdomen, etc.).

Note: This post was originally published on May 21, 2014 and updated on May 25, 2018.

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Zucchini Bites Recipe (Grain-Free) – Deliciously Organic

Zucchini Bites Recipe (Grain-Free)

Zucchini bites are a fun way to get in some extra vegetables and these are a favorite with kids! They are a combination of zucchini, parmesan cheese, ground up plantain chips, eggs, and garlic. They’re really easy to make, and while I formed them into little bites, you could also bake these into mini muffins. 

Zucchini tends to be very watery when heated, so the key is to soak the zucchini in some salt and then squeeze the zucchini in a clean dish towel. This is the best way to avoid having a wet mess come out of the oven.

The zucchini bites can be served alone, or with the sour cream dip listed below. They can be eaten for breakfast, lunch, dinner or even for a quick snack!

Here are some additional zucchini and squash recipes you might enjoy:
Zucchini Noodles with Brussels Sprouts, Bacon and Hazelnuts
Chocolate Zucchini Cake
Squash Fritters
Quick Shrimp Scampi with Squash Noodles

Zucchini Bites (Grain-Free)

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Ingredients

  • For the Bites:
  • 3 medium zucchini, shredded (about 6 cups)
  • 1 teaspoon Celtic sea salt
  • 3 ounces parmesan, grated
  • 1/2 cup crushed plantain chips ( Inka or Terra are good choices)
  • 1 large egg
  • 1/4 teaspoon garlic powder
  • For the Sour Cream Dip:
  • 1 cup sour cream
  • 1/4 cup chopped chives
  • 1/4 cup chopped basil

Instructions

  1. Place the zucchini in a colander and sprinkle with salt. Toss to combine and let sit for 30 minutes. Pour the zucchini onto a clean dishcloth. Fold the dishcloth over the zucchini and gently press to remove any excess moisture.
  2. Preheat the oven to 350ºF. Place the zucchini, salt, parmesan, crushed plantain chips, egg and garlic powder in a medium bowl and stir until combined.
  3. Spoon bite-size portions of the zucchini mixture onto a baking sheet lined with parchment paper. Bake for 12-15 minutes until just brown on the edges.
  4. Combine the sour cream, chives and basil. Serve the zucchini bites with sour cream dip.

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Easy Slow Cooker Pepper Steak (Grain-Free, Paleo) – Deliciously Organic

Easy Slow Cooker Pepper Steak (Grain-Free, Paleo)

The end of the school year can be almost as busy as the holiday season, so it’s a great time to pull out the slow cooker! One of our recent favorites is slow cooker pepper steak because it barely takes any time to prepare and at the end of the day the meat is melt-in-your-mouth tender and full of flavor.

You can serve the steak and peppers over cauliflower “rice” or soaked rice (if you can tolerate grains). A small side salad that takes just a few minutes to prep is a great choice. 

Here are some other favorite slow cooker recipes for those busy days!
Spaghetti Squash with Meatballs
Breakfast Sausage Casserole
6-Ingredient Pot Roast
Chicken Fajita Bowl
White Beans and Sausage

Easy Slow Cooker Pepper Steak (Grain-Free, Paleo)

10 minPrep Time

6 hrCook Time

6 hr, 10 Total Time

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Ingredients

  • 2 red onions, peeled and cut into wedges
  • 1 1/2 pounds chuck roast, cut into bite-size pieces
  • 3 red, orange or yellow bell peppers, cut into wedges
  • 1 cup chicken broth
  • 1/4 cup coconut aminos or gluten-free fermented Tamari
  • 1/4 cup tomato paste
  • 4 garlic cloves, minced

Instructions

  1. Place the onions in the bottom of the slow cooker. Top the onions with the meat and then add the bell peppers. Whisk together the chicken broth, aminos, tomato paste and garlic and pour over the meat mixture. Gently press the vegetables and meat so the meat is submerged in the broth mixture (this helps prevent the meat from drying out). Cook for 6 hours on low. Serve over cauliflower “rice” or soaked rice.

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Triple Lemon Sheet Cake (Grain-Free) – Deliciously Organic

Triple Lemon Sheet Cake (Grain-Free)

I love a layered cake, but a sheet cake is much less work and is great to take to a potluck or a casual outdoor meal in the spring and summer. This triple lemon sheet cake is sweetened with honey and is good enough to eat on its own. But then it’s topped with lemon curd and lemon whipped cream. This is lemon on lemon on lemon and it’s absolutely fabulous!

When choosing a honey for baking, I find it’s best to stick with a light honey like this one or this one. They add a nice sweetness to the cake, but without the heavy aromas that can come with other wild honey.

And, if you want to save yourself some time, you might be able to find a good lemon curd at your local health food store. There’s nothing like fresh lemon curd, but I totally get it if you need to cut down on the time needed to make this cake.

The cake is best served at room temperature, so it’s a good idea to assemble the cake just before serving.

Here are some additional grain-free lemon recipes for you!

Lemon Ricotta Pancakes
Lemon Icebox Pie
Lemon Poppyseed Muffins 
Grain-Free Coconut Cake with Lemon Curd

Triple Lemon Sheet Cake (Grain-Free)

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Ingredients

    For the cake:

  • 2/3 cup raw honey (see note in post above)
  • 4 eggs, room temperature
  • 3 cups almond flour
  • 1/4 cup coconut flour
  • 1/4 cup arrowroot flour
  • 3/4 teaspoon baking soda
  • 1 teaspoon baking powder (make sure it’s grain-free)
  • 1/2 teaspoon celtic sea salt
  • 10 tablespoons unsalted butter or 1/2 cup coconut oil , melted
  • 1/3 cup plain whole yogurt
  • 1/4 cup fresh lemon juice
  • Zest of 2 lemons
  • For the Curd:

  • 8 tablespoons unsalted butter or 6 tablespoons coconut oil
  • 1/2 cup raw honey
  • 4 large eggs
  • 3 large egg yolks
  • 1/4 cup lemon zest (make sure the lemons are organic)
  • 1/2 cup freshly squeezed lemon juice (about 6-8 lemons)
  • 1/8 teaspoon Celtic sea salt
  • For the Lemon Whipped Cream:

  • 1 1/2 cups raw cream
  • 2 tablespoons raw honey
  • 1 tablespoon lemon zest
  • 1 tablespoon lemon juice

Instructions

  1. Preheat the oven to 350ºF and adjust the rack to the middle position. Line an 11×9 baking dish with parchment paper.
  2. Place the eggs and honey in the bowl of a standing mixer and beat for 5 minutes until pale and voluminous. Place the almond flour, coconut flour, arrowroot flour, baking soda, baking powder and salt in a medium mixing bowl and stir to combine. Whisk in the butter, yogurt, lemon juice and lemon zest. Pour 1/4 of the egg mixture into the flour mixture and whisk together. Then, pour the remaining egg mixture into the flour mixture and fold to combine.
  3. Pour the cake batter into the prepared pan and bake for 20-23 minutes until a cake tester inserted into the middle of the cake comes out clean. Let cool for 10 minutes and then remove the cake from the pan and cool completely.
  4. Melt butter in a double boiler set over medium heat. Whisk together honey, eggs, yolks, zest, juice and salt in a large measuring cup. Slowly, while constantly whisking, pour in egg mixture and continue to whisk for 6-8 minutes until thick like pudding. Pour curd through a fine mesh sieve over a medium bowl, cover and chill in the refrigerator for 2 hours or until cold.
  5. Place the cream, honey, zest and lemon juice in the bowl of a standing mixer and whisk until soft peaks form.
  6. To assemble: Spread the lemon curd evenly over the cake and then top with the lemon whipped cream. Serve.

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The Best Oils and Fats for Cooking and Baking – Deliciously Organic

The Best Oils and Fats for Cooking and Baking - Deliciously OrganicThere’s a lot of confusion about the best oils and fats for cooking and baking, so today I’m going to break it all down for you. First, it’s important to understand there are basically three kinds of fats: saturated, monounsaturated and polyunsaturated. Let’s take a closer look.

Saturated Fats

Saturated fats are stable, don’t go rancid easily and are solid at room temperature. Saturated fats are not the cause of our modern diseases as we’ve been told in the media. They actually play a vital role to keep the body healthy.

Here are some helpful things saturated fatty acids do for the body:
  • They are a healthy source of cholesterol which supports healthy bones, the nervous system, hormone production, proper serotonin levels, health of the intestinal wall, mineral metabolism and muscle tone. 
  • They give our cells necessary stiffness and integrity.
  • The omega-3s in saturated fats decrease inflammation and strengthen the immune system.
  • They play an important role in healthy bones – for calcium to be effectively incorporated into the skeletal structure, at least 50% of the dietary fats should be saturated. 
  • They protect the liver from toxins.

Some healthy saturated fats that are good to include in the diet are: butter, ghee, lard, coconut oil, tallow, and duck fat. 

Monounsaturated Fats

These fats are also stable fats and are liquid at room temperature. Monounsaturated fats are best used at lower temperatures because when the heat gets turned up they oxidize. Oxidation creates free radicals and free radicals damage the cells of the body, so this is why it’s important to not use these oils at higher heats. Two popular monounsaturated fats are olive oil and avocado oil.

Polyunsaturated Fats

Polyunsaturated fats are not stable and are liquid at room temperature. These omega-6 fatty acids should be eaten in very small quantities because high levels of these fats in the diet can contribute to heart disease, weight gain and inflammation in the body. Our omega-3 to omega-6 ratio should be between 2:1 and 1:1 to maintain a healthy immune system and reduce inflammation. Some healthy forms of polyunsaturated fats are: flaxseed oil, walnut oil, and macadamia nut oil. And, we always want to stay away from processed polyunsaturated fats such as canola oil, corn oil, soybean oil, margarine, and vegetable oils. These processed oils wreak havoc on the body and should be avoided entirely.

The Best Oils and Fats for Cooking and Baking - Deliciously Organic

Here’s a list of the best oils and fats for cooking and baking and which temperature to use them at.

Healthy fats for higher heat cooking:

  1. Ghee, or clarified butter, has become one of my favorite cooking fats. It can withstand high temperatures without oxidizing or smoking and it lends a nice buttery, nutty flavor. Many who are lactose intolerant can handle ghee because it is pure butter oil with the milk solids removed. You can either make your own or purchase from a company like Pure Indian Foods or Organic Valley.
  2. Tallow is the fat rendered from cows and is a great choice for high heat cooking such as roasting for frying. If it is from a grass-fed animal this fat is rich in CLA (conjugated linoleic acid), is an anti-inflammatory, and is rich in omega-3 fatty acids. 
  3. Lard is the fat rendered from pigs and is also great for roasting or frying. It also is rich in CLA, is anti-inflammatory and is rich in omega-3 fatty acids. 
  4. Duck Fat is another healthy saturated fat that is good for higher heat cooking. It pairs well with root vegetables and is one of my favorites to roast with. 
  5. Chicken Fat is also a great healthy saturated fat for higher heat cooking.
  6. Palm Oil or Palm Shortening, if it comes from a sustainable farm, is a good choice for cooking or baking.


Healthy fats for low to medium heat cooking and baking:

  1. Butter – Organic, pastured butter is my go-to for medium heat cooking and baking. Grass-fed butter contains healthy omega-3 fatty acids, fat soluble vitamins, is very supportive of the thyroid and endocrine system, and a healthy source of cholesterol, which the body uses to make hormones. It’s also a short-chain fatty acid that’s quickly used for energy in the body and rarely stored as fat. 
  2. Coconut Oil – this is a rich saturated fat that has antimicrobial and antiviral properties. I like to use this oil in baked goods, desserts and Asian cooking.

    The Best Oils and Fats for Cooking and Baking - Deliciously Organic

Healthy oils for very low temp cooking:

1. Olive oil – is most beneficial when it’s used in its raw form because of the high percentage of oleic acid, but it does has a medium smoking point, so it can be used for a light sauté or low-heat baking. I know olive oil is what’s most recommended for roasting, but olive oil will oxidize at higher heats, which breaks down the nutrients, so it’s best to use this oil at a low heat or raw.
2. Avocado Oil – a good cold-pressed avocado oil is best used for salad dressings or very light cooking.

Healthy oils to only be eaten raw or cold:

1. Flaxseed Oil should never be heated and always consumed raw or cold. It’s a great oil to drizzle over salads, add to a morning smoothie or over other cold dishes. It’s best to use flaxseed oil in small quantities because the body absorbs it slowly.
2. Nut Oils (Walnut, Macadamia, Almond, etc) should all be eaten raw. 

What about grapeseed, hemp and rice bran oils?
These are all industrial oils and have to be heated to a very high temperature at least five times before bottling. It’s best to choose a different option for your cooking and baking. 

Here are some great articles for further reading about the importance of healthy fats in the diet:
The Skinny on Fats (a must-read!)
The Cholesterol Myths
Eat Fat, Lose Fat
The Great Cholesterol Myth

Sources:
Watkins, B A, et al, “Importance of Vitamin E in Bone Formation and in Chrondrocyte Function” Purdue University, Lafayette, IN, AOCS Proceedings, 1996; Watkins, B A, and M F Seifert, “Food Lipids and Bone Health,” Food Lipids and Health, R E McDonald and D B Min, eds, p 101, Marcel Dekker, Inc, New York, NY, 1996
Alfin-Slater, R B, and L Aftergood, “Lipids,” Modern Nutrition in Health and Disease, 6th ed, R S Goodhart and M E Shils, eds, Lea and Febiger, Philadelphia 1980, 134

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Thai-Style Chicken Salad with Mango Recipe – Deliciously Organic

Thai-Style Chicken Salad with Mango (Grain-Free)

A good chicken salad with fruits and herbs is one of my favorite things to eat during the warmer months. It pairs well with other salads for a lighter meal or spooned into lettuce cups for a quick wrap.

You can use poached or roasted chicken for the salad, or even the leftover cooked meat when you make a pot of chicken broth.

I adapted this recipe from Cook’s Illustrated. That magazine has been one of my all-time favorites for over 20 years and my go-to for solid, well-tested recipes. They also have an online membership if you’d like to have all of their recipes at your fingertips instead of a physical magazine arriving each month. I’m not affiliated with them, but I do love their recipes!

Here are some other salads you might enjoy!
Wedge Salad with Yogurt Dressing
Peach and Arugula Salad
Blueberry, Tomato and Burrata Salad
Cobb Salad

Thai-Style Chicken Salad with Mango – Grain-Free

Adapted from Cook’s Illustrated

15 minPrep Time

15 minTotal Time

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Ingredients

    For the Dressing:

  • 3 tablespoons fresh lime juice
  • 1 shallot
  • 2 tablespoons fish sauce
  • 1 garlic clove
  • Pinch of red pepper flakes
  • 1/2 teaspoon raw honey
  • 1/2 teaspoon sesame oil
  • For the Chicken:

  • 4 cups of cooked shredded chicken (you can use poached chicken, rotisserie, or leftover cooked chicken from making chicken broth)
  • For the Salad:

  • 2 mangos, peeled, pitted and cut into bite-size pieces
  • 1/2 cup fresh mint, chopped
  • 1/2 cup cilantro, chopped
  • 1/2 cup basil, chopped

Instructions

  1. Place all of the dressing ingredients in a blender and blend until smooth.
  2. Place the chicken, chopped mango, mint, cilantro and basil in a medium bowl. Pour dressing over the top and toss to coat. Serve.*
  3. *I find this salad tastes better after it sits for a while, so I prefer to make it earlier in the day, cover it and place it in the fridge for a few hours or even overnight.

7.6.9

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https://deliciouslyorganic.net/thai-chicken-salad-mango-grain-free-recipe/

Copyright 2016 Deliciously Organic

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Grilled Chicken with Olive Tapenade Recipe – Deliciously Organic

Grilled Chicken with Olive Tapenade

When it comes to eating healthy, we often make things too complicated. We feel like everything needs to look like it does on Instagram, or we focus on all of the foods we wish we could eat, instead of the foods we actually can enjoy eating.

I completely understand the temptation, especially if you’ve just found out you have to avoid dairy and gluten, or are in dire straits and wanting to change your diet so you can feel better, but I want to encourage you to take a step back and try and simplify. Eating healthy really doesn’t have to be super complicated!

Today, I’ve got some tips that I share with my Nutritional Therapy clients to make the change go as smooth as possible.

  1. Focus on what you can eat instead of what you have to avoid. This mindset makes it easier and much more enjoyable as you’re taking steps to change things up.
  2. Focus on the major food groups – protein, carbs and fats – and make sure you get enough of each. In general, it’s a good idea to get 40% carbs, 30% protein and 30% fat. You might find you need a bit more or less of certain foods, so make sure to listen to your body and do what’s best for you.
  3. A good way to get going is to purchase meats, vegetables and healthy fats. For most of our meals, I pull out a piece of meat and vegetables, cook them in some butter, season with Celtic sea salt and I’ve got an entire meal that is satisfying and nutritious!
  4. Make soups and stews the backbone of your diet. I make one pot a week and then we reheat when needed for lunches, a quick dinner or even breakfast.
  5. Get an insulated thermos so you can reheat soups, stews, and leftovers and take them with you to work, if you’re out running errands, if you’re traveling, etc.
  6. Have a couple smoothie recipes that you enjoy, and always have those ingredients on hand for an easy meal.
  7. Grab some Farmhouse Culture sauerkraut and eat a few tablespoons each day to get in a few million probiotics in your diet. Easy, right?!

If you’re looking for more daily inspiration, I encourage you to come join me over on Instagram. By the way, you don’t have to have an account on Instagram to see my posts, just bookmark this page and check out my daily tips!

Grilled Chicken with Olive Tapenade

Here is a new, easy chicken recipe for you! The chicken can either be grilled or cooked on the stove top in a grill pan and then it’s topped with an olive tapenade. The tapenade takes just minutes to put together and you can store the leftovers in the fridge to use later in the week over vegetables or other grilled meats.

What are your favorite healthy recipes you like to cook during the week? I’d love it if you linked to them in the comment section so we can all bookmark them!

Grilled Chicken with Olive Tapenade (and Healthy Eating Tips)

10 minPrep Time

10 minCook Time

20 minTotal Time

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Ingredients

    For the Chicken:

  • 4 organic boneless, skinless chicken breasts
  • Celtic sea salt and freshly ground black pepper
  • For the Tapenade:

  • 1 cup green olives
  • 2 shallots, peeled
  • 1 clove garlic
  • 1/2 cup flat-leaf parsley
  • 1 tablespoon fresh lemon juice
  • Zest of 1 lemon
  • 1/2 cup extra-virgin olive oil

Instructions

  1. Heat the grill to medium and season chicken breasts with sea salt and pepper. Grill until cooked though.
  2. Meanwhile, put the green olives, shallots, garlic, parsley, lemon juice and zest in the bowl of a food processor and pulse until all ingredients are diced. Pour olive mixture into a small bowl and stir in olive oil. Season to taste with sea salt if preferred.
  3. Place the grilled chicken on a platter and top with tapenade. Serve.

7.6.8

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https://deliciouslyorganic.net/grilled-chicken-with-olive-tapenade-and-healthy-eating-tips/

Copyright 2016 Deliciously Organic



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Panna Cotta and Kombucha Jello Slice – Deliciously Organic

Honey-sweetened panna cotta is a favorite spring dessert, so I thought it would be fun to layer it with a cookie crust and strawberry kombucha jello!

Honey-sweetened panna cotta is a favorite spring dessert, so I thought it would be fun to layer it with a cookie crust and strawberry kombucha jello!

To be honest, I was a bit crunched for time last week so I used Simple Mills grain-free pecan cookies for the crust. They are made with all wholesome ingredients and taste fabulous! You can change out the pecan cookie crust for a graham cracker crust if you prefer.

The middle layer is panna cotta and then I topped it all off with homemade kombucha jello. I chose strawberry, but you can change out the flavor of kombucha or the berries on top depending on your taste.

Here are some other springtime desserts you might enjoy:

Tres Leches Cake
Strawberry Sherbet
Angel Food Cake
Frozen Yogurt
Chocolate Berry Tart

Panna Cotta and Strawberry Kombucha Slice (Grain-Free)

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Ingredients

Instructions

  1. Preheat the oven to 350ºF and adjust the rack to the middle position. Place the cookies and butter in a food processor and pulse until crumbled and moist. Press the cookie mixture into an 11×7” baking dish lined with parchment paper. Bake for 11 minutes. Cool and then put in the freezer for 30 minutes.
  2. Meanwhile, pour 1 cup coconut milk into a medium saucepan and sprinkle evenly with the gelatin. Let the milk sit for 5-10 minutes to allow the gelatin to soften. Heat the milk and gelatin over medium heat, stirring constantly, until gelatin is dissolved and milk begins to steam. Stir the remaining 3 cups coconut milk and honey into the warm milk and whisk until all the ingredients are dissolved. Remove the pan from the heat and stir in the vanilla. Let the mixture cool to room temperature. When cooled, pour all but 1/2 cup of the panna cotta mixture over the cold cookie crust. (Pour the remaining 1/2 cup panna cotta mixture into a small bowl and enjoy it by itself later) Put the baking dish into the refrigerator and chill for 2 hour until mostly set.
  3. Meanwhile, combine 1/2 cup kombucha and gelatin in a measuring cup and let sit for 5 minutes (this allows the gelatin to bloom). Heat over low while stirring constantly until the gelatin is dissolved, about 2 minutes. Slowly whisk in the remaining kombucha. Cool completely. When cooled, pour it over the chilled panna cotta and top with berries. Place in the refrigerator and let chill for at least 5 hours until set. Slice and serve cold.

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https://deliciouslyorganic.net/panna-cotta-and-kombucha-jello-slice-grain-free/

Copyright 2016 Deliciously Organic



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Peppermint Bark Recipe (Dairy-Free) – Deliciously Organic

Peppermint Bark is an iconic Christmas treat, so I tweaked things a bit to bring you a real food and dairy-free version!

Peppermint Bark is an iconic Christmas treat, so I tweaked things a bit to bring you a real food and dairy-free version!

There are lots of different options with this recipe. First, you can follow the recipe as is. Or, if you can’t do brown rice syrup, then you can omit the candy canes and use all-natural red sprinkles to make the candies look festive. Just choose whichever version works best for you.

I highly recommend using a food grade peppermint essential oil for this recipe. Peppermint extract contains some peppermint oil, but is combined with alcohol, so you won’t get as big of a peppermint flavor. I personally use doTERRA Peppermint essential oil and I find it lends the perfect flavor!

Another thing to note is that the white chocolate will remain mostly firm at room temperature, but isn’t quite as solid as regular white chocolate. So, I recommend storing the candies in the fridge and then leaving them out at room temperature for an hour before serving.

I hope you enjoy!

Makes one 11×7 pan of peppermint bark

Dairy-Free Peppermint Bark

20 minPrep Time

60 minCook Time

1 hr, 20 Total Time

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Ingredients

Instructions

  1. Line an 11×7 baking dish with parchment paper (the paper needs to come up the sides of the baking dish. Place all, but about 3/4 cup of chocolate chips in a heatproof bowl and set the bowl over a pot with simmering water (or use a double boiler) until melted. Remove the bowl from the heat and add 1/3 of the remaining chocolate chips to the hot chocolate, and whisk until the chocolate chips are melted. Repeat this two more times with the remaining chocolate until all of the chocolate is melted. If your chocolate isn’t melting, you can place the bowl back over the hot water for about 10 seconds at a time. Whisk in the peppermint essential oil and the pour the chocolate into the prepared baking dish.
  2. Let the chocolate sit for 10 minutes at room temperature and then place it in the fridge for about 20 minutes.
  3. Meanwhile, place the cocoa butter in a heatproof bowl and set the bowl over a pot of simmering water (or use a double boiler) until melted. Remove from the heat and whisk in the cashew butter, maple syrup, vanilla and peppermint oil. Let the mixture sit for 20 minutes to cool.
  4. Remove the baking dish from the refrigerator and pour the white chocolate mixture over top of the dark chocolate. Place back in the refrigerator for 20 minutes, then remove and sprinkle the crushed candy canes overtop, gently pressing them into the white chocolate. Refrigerate for another hour. Cut into squares and serve.

7.6.7

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https://deliciouslyorganic.net/peppermint-bark/

Copyright 2016 Deliciously Organic



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My Favorite Non-Toxic Mattress – Deliciously Organic

While the bed isn’t organic, it’s a choice that I felt comfortable with because it fit my criteria for a nontoxic mattress that is supportive for the body and with almost zero off-gassing.

When it was time to replace our mattress last year I really wanted to get an organic mattress that would offer great back support, but as I was began reading and talking to my friends about organic mattresses, I realized that maybe it wasn’t the best option.

I learned that organic mattresses break down pretty quickly. If I was going to pay a premium, I wanted something that would last and was free of synthetic fire retardants, such as formaldehyde, which can cause thyroid problems. I tried different foam mattresses in the past and really didn’t sleep well on them, so I knew a foam mattress wasn’t an option.

While shopping around, I happened to be chatting with Sara Pope and she recommended I try the Intellibed. Sara really does her homework, and I turn to her website often to get the real story on health-related issues, so I gave Intellibed a call.

Before I purchase a product, I’m that annoying person who calls the company and asks all sorts of questions like: Does it off-gas? For how long? What materials is it made of? Why did you choose ______ material? Can you send me a sample so I can see if it smells or I have a reaction?

The rep at Intellibed was kind enough to answer my questions and here’s what I learned:

  1. Intellibed mattresses aren’t sprayed with any synthetic chemicals. Most mattresses are sprayed with chemicals such as formaldehyde and fire-retardants which are damaging to the endocrine system and are carcinogenic. Instead of synthetic chemicals, Intellibed uses nontoxic silica thread, which is actually the ingredient in those little white packet inserts in supplement bottles.
  2. The materials used in an Intellibed mattress are CertiPUR-US which means they are analyzed by an independent and accredited testing laboratory to be free of ozone depletes, PBDEs, TDCCP or TCEP flame retardants, heavy metals, formaldehyde, and phthalates and are low VOC (Volatile Organic Compound).
  3. The off-gassing from an Intellibed mattress is very, very minimal! Their foams are low VOC and their patented Intelli-Gel is an inert, non off-gassing material. This medical-grade gel is also used in hospitals for bedridden patients and burn victims to reduce pressure and promote healing.While the bed isn’t organic, it’s a choice that I felt comfortable with because it fit my criteria for a nontoxic mattress that is supportive for the body and with almost zero off-gassing.
  4. The Intellibed mattress supports the body in a way other mattresses cannot. Foam mattresses, such as Tempur-Pedic®, are made of layered foam. A supportive mattress needs to support your back and push on your hips to keep the body in alignment. A foam core mattress softens over time and loses its resiliency which reduces the ability for the foam to push on the hips. Intelli-Gel behaves differently than foam. The gel collapses under the heaviest parts to the body which relieves pressure on the body. And, if you can relieve pressure points, your body won’t need to move as much during the night to relieve that pressure.
  5. The small amount of foam that wraps around the mattress gives the bed strength and is certified to be pure and toxin-free.
  6. Given that a nontoxic mattress is quite an investment, I was happy to learn that Intellibed offers a 30-year warranty and they also have a 60-day guarantee. If you don’t like the mattress, you can return it and they will pay for the shipping.

 

While the bed isn’t organic, it’s a choice that I felt comfortable with because it fit my criteria for a nontoxic mattress that is supportive for the body and with almost zero off-gassing.
Because there wasn’t an Intellibed store nearby, I first asked if they would send me a piece of the Intelli-Gel so I could make sure it didn’t smell and that I wouldn’t have any type of reaction to it. A few days later an Intelli-Gel sample arrived on my doorstep, free of charge! I actually sat on the Intelli-Gel while working at my desk for a few days to make sure I didn’t have any negative reactions to the material. I’m very sensitive to toxic materials so, for me, this test was enough to show me that I wouldn’t have any kind of skin reactions, migraines, etc. from sleeping on one of their mattresses.

While the bed isn’t organic, it’s a choice that I felt comfortable with because it fit my criteria for a nontoxic mattress that is supportive for the body and with almost zero off-gassing.

Before the mattress arrived, I told my husband I was still skeptical as to whether it would be comfortable. I was thinking we’d send it back after a week work two. To my surprise, the mattress is supportive yet soft, and truly the most comfortable mattress I’ve ever slept on.

We like the Intellibed so much that we just purchased an additional Intellibed mattress and plan to replace all of the mattresses in our home with Intellibed.

They also make Intelli-Gel pillows and a mattress topper. The topper is a great option if buying a new mattress isn’t in the budget right now, or if you want to add some extra non-toxic cushioning to your current mattress.

Because I’m a huge fan of their mattresses, I’ve become an affiliate so that I can offer you a discount. For 10% off any mattress, use my code DeliciouslyOrganic10.

While the bed isn’t organic, it’s a choice that I felt comfortable with because it fit my criteria for a nontoxic mattress that is supportive for the body and with almost zero off-gassing.

Disclosure: This post is not sponsored by Intellibed. I am an affiliate for Intellibed. If you purchase a mattress and use my discount code I will receive a commission.



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Natural Red Velvet Cupcakes (Dye-Free, Grain-Free) Deliciously Organic

Natural red velvet cake without any food dyes and grain-free? Game on! With Valentine’s Day coming up, here's a healthier option to a holiday favorite.

Natural red velvet cake without any food dyes and grain-free? Game on!

With Valentine’s Day coming up, I wanted to give you a healthier option to a holiday favorite.

This grain-free, dye-free red velvet cupcake recipe gets its red color from roasted beets, and you can’t actually taste the beets at all!

I played around with different sugars, and this recipe really does taste best with maple sugar, or organic cane sugar. I tried it with coconut sugar, and while the cake tasted nice, it did have a slight off-flavor that I wasn’t a huge fan of. I rarely use an organic cane sugar, but for a recipe like this that I only make once a year, I’m OK with making an exception.

Natural red velvet cake without any food dyes and grain-free? Game on! With Valentine’s Day coming up, here's a healthier option to a holiday favorite.

Also, keeping the sugar as low as possible in desserts is an important factor to me. I found that keeping the sweetener at 3/4 cup was best so that the beet flavor didn’t shine through and instead you get that lovely traditional red velvet flavor.

Red velvet cake is served with cream cheese frosting, but if you need to avoid cream cheese, here and here are some great options for a dairy-free “cream cheese” frosting. And, to make the cupcakes a bit more festive, I sprinkled them with freeze-dried raspberries and inserted a beet chip in them.

Here are some more Valentine’s favorites you might enjoy:

3-Ingredient Chocolate Mousse 
Grain-Free Chocolate Mug Cake 
Grain-Free Chocolate Tiramisu
Grain-Free Molten Lava Cake

Makes 1 dozen cupcakes

Natural Red Velvet Cupcakes (Dye-Free, Grain-Free)

20 minPrep Time

20 minCook Time

40 minTotal Time

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Ingredients

    For the cupcakes:

  • 1 cup roasted beets, chopped
  • 2 tablespoons vanilla extract
  • 1/2 cup buttermilk
  • 2 cups finely-ground almond flour
  • 1/4 cup coconut flour
  • 1/2 cup cocoa powder (non-alkalized)
  • 3/4 cup maple sugar or organic cane sugar (see note above in post)
  • 2 teaspoons baking powder (make sure it’s gf!)
  • 3 large eggs, room temperature
  • 6 tablespoons unsalted butter, melted and cooled
  • For the frosting:

  • 3/4 pound mascarpone or cream cheese
  • 2 teaspoons vanilla extract
  • 1/4 cup raw honey
  • 1 cup heavy cream, whipped until soft peaks form
  • Dried raspberries, crushed (optional)

Instructions

  1. Preheat the oven to 350ºF and adjust the rack to the middle position. Place the roasted beets, vanilla and buttermilk in a food processor or blender and blend until smooth. Pour the beet mixture into a large mixing bowl. Add the almond flour, coconut flour, cocoa powder, maple sugar or cane sugar, baking powder, eggs and butter. Whisk until smooth, about 30 seconds. Divide evenly into a lined muffin tin. Bake for 20 minutes or until baked through. Cool completely.
  2. Whisk mascarpone or cream cheese, vanilla and honey in the bowl of a standing mixer until smooth. Using a spatula, fold in whipped cream. Frost cooled cupcakes with frosting and sprinkle with dried raspberries, if using. These are best served the day they are made.

7.6.7

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https://deliciouslyorganic.net/natural-red-velvet-cupcakes-grain-free/

Copyright 2016 Deliciously Organic



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Butter Chicken Recipe (Grain-Free) – Deliciously Organic

Butter chicken is a comforting and nourishing meal that has become a family favorite these last few months. The chicken is marinated in yogurt, vindaloo spice blend, and lemon juice and then combined with caramelized onions, broth, tomatoes and cream to create a luxurious meal.

Butter chicken is a comforting and nourishing meal that has become a family favorite these last few months. The chicken is marinated in yogurt, vindaloo spice blend, and lemon juice and then combined with caramelized onions, broth, tomatoes and cream to create a luxurious meal.

With a recipe like this, I’m pretty sure many of you will ask about adaptations, so let’s dive in:

  1. If you need to avoid dairy, you can make this with a dairy-free yogurt, coconut oil and coconut milk (see specific measurements below).
  2. If you need to avoid tomatoes, you can use 1 cup of this Nomato sauce. If you’re wondering why I use nightshades in my recipes and if you need to avoid them, read this article.
  3. You can serve this with either riced cauliflower or properly prepared brown rice.
  4. The Vindaloo spice blend is a must. I honestly don’t know how to make this dish without it. You can purchase it here, or make your own.

I like to put together the marinade in the morning and then finish the rest when it’s time to cook dinner. It also makes for great leftovers!

Butter Chicken Recipe

20 minPrep Time

60 minCook Time

1 hr, 20 Total Time

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Ingredients

  • For the marinade:
  • 1 cup plain, whole yogurt (or coconut or almond milk yogurt for a dairy-free option)
  • 1/4 cup Vindaloo spice blend
  • Juice of 1 lemon
  • 4 chicken breasts cut into bite-size pieces
  • For the onions:
  • 1 stick unsalted butter (or 4 tablespoons ghee or coconut oil for a dairy-free option)
  • 2 yellow onions, thinly sliced
  • 1 cup crushed tomatoes
  • 1/2 cup chicken stock or broth
  • 2 teaspoons Celtic sea salt
  • 1/2 cup raw cream or coconut milk
  • Cilantro and chopped cashews for serving (optional)

Instructions

  1. Stir the yogurt, vindaloo spice blend, and lemon juice together in a medium bowl. Stir in the chicken and make sure the chicken is thoroughly coated with the marinade. Cover and place in the refrigerator to marinate for about 8-10 hours, or you can leave the mixture on the counter for 1 hour to marinate if you’re short on time.
  2. Melt the butter over low heat in a large sauté pan. Add the onions and cook on low heat for about 35-40 minutes, stirring occasionally until soft and caramelized. Stir in the chicken mixture (yogurt, spices and all) and increase the heat to medium. Stir in the tomatoes, stock and salt. Continue to cook, stirring frequently, until chicken is cooked through, about 15 minutes. Stir in the cream. Serve over riced cauliflower, or soaked brown rice, and top with chopped cilantro and cashews.

7.6.7

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https://deliciouslyorganic.net/butter-chicken-recipe/

Copyright 2016 Deliciously Organic

 



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Lemon Ricotta Pancakes recipe (Grain-Free) – Deliciously Organic

A stack of light, fluffy lemon ricotta pancakes is a wonderful way to start the day! This recipe is super simple, can be whisked together in about 10 minutes and topped with lemon, berries, maple syrup, jam, jelly, or whatever you fancy!A stack of light, fluffy lemon ricotta pancakes is a wonderful way to start the day! I made these with Bob’s Red Mill Paleo flour and they came out beautifully. I found their flour blend last year and will grab it on occasion when I want to adapt a recipe, but am unsure of the exact quantities. I’ve used their flour blend for dozens of recipes and it truly is a 1:1 substitution for other flours!

I do realize the Paleo flour is a bit on the pricey side, so I don’t use it very often. But, if you only use grain-free flours every once in a while and you don’t want to purchase multiple flours, then this is a great option. I’m not affiliated with Bob’s Red Mill, but I do love to promote a good product when I find one!

You can also make this with a blend of almond and coconut flour and I’ve got those measurements for you listed below.

This recipe is super simple, can be whisked together in about 10 minutes and topped with lemon, berries, maple syrup, jam, jelly, or whatever you fancy!

Makes about 12-14 pancakes

Lemon Ricotta Pancakes (Grain-Free)

10 minPrep Time

15 minCook Time

25 minTotal Time

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Ingredients

  • 4 eggs, separated
  • 1 cup Paleo flour (or 1 cup almond flour and 2 tablespoons coconut flour)
  • 1 1/2 teaspoons baking powder
  • 1 tablespoon coconut sugar or maple sugar
  • 3/4 teaspoon Celtic sea salt
  • 1 1/3 cup whole milk ricotta cheese
  • 1/2 cup whole milk (I used raw)
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon fresh lemon zest
  • 2-3 tablespoons ghee, coconut oil or palm shortening for frying
  • Lemon wedges, butter and maple syrup, for serving

Instructions

  1. Place the egg whites in the bowl of a standing mixer and whisk for 5 minutes on medium-high speed. Meanwhile, whisk together Paleo flour, baking powder, sugar and salt in a medium mixing bowl. In another bowl, whisk together the egg yolks, ricotta, milk, lemon juice, and lemon zest.
  2. Take about 1 cup of the whipped egg whites and whisk it into the ricotta mixture. Then, combine the ricotta mixture with the flour mixture. Add the remaining whipped egg whites and fold until combined.
  3. Heat a large skillet over medium heat for 1 minute, Melt 1-2 teaspoons of the ghee (or whichever oil you are using) in the pan and swirl the pan to coat. Spoon small portions of the pancake mixture into the pan and fry until bottom sides are golden brown. Using a spatula, flip each pancake and cook until second side is golden brown. Serve with lemon wedges, butter, and maple syrup.

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https://deliciouslyorganic.net/lemon-ricotta-pancakes-grain-free/

Copyright 2016 Deliciously Organic



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